Recipes to Heal a Leaky Gut

If you are holding this book, it’s likely you (or a loved one) are struggling with a variety of digestive along with other issues and can’t seem to make any progress in healing. I’m here to tell you from personal experience that there is hope!

My name is Sarah Kay Hoffman, but to those in the gut-healing community, I am A Gutsy Girl. That’s the specific online community I founded this year to help women worldwide connect and support one another in our healing journeys. In my opinion in the power that gut healing has on overall health and on our whole lives, and I am an avid and passionate gut health researcher and journalist.

At some time in my life, I was diagnosed with ulcerative colitis, irritable bowel syndrome, a low-functioning thyroid, “adrenal fatigue,” and much more. In 2009, I did a food intolerance test, and also the results showed that I was intolerant to 22 different foods, including egg white, dairy milk, shrimp, lentils, and celery. There wasn’t any pattern, and so i just worked very hard to avoid these.

I proceeded to go through blood testing, stool-sample testing, colonoscopies, and endoscopies. I tried medications, herbal remedies, supplements, and dietary changes. I visited countless doctors and followed different protocols.

Years later, I discovered that I had leaky gut syndrome. So I wasn’t necessarily intolerant to all of those foods; rather, my gut had become “leaky,” which caused my body system to react to those foods and so many more. At last, something that made sense!

In my book, I present my 4-week meal plan to help you get on the right track for gut health, which can improve your overall health. Here are a few recipes from my book. There isn't any better time to heal your gut as well as your life than today.

Eggs and Greens Buddha Bowl

Everyone loves big Buddha bowls simply because they allow for so many different flavors, textures, and nutrients in a single bowl. This one is simple yet nutrient-dense, together with greens, olive oil, avocado, eggs, and seeds.

Photography copyright (c) 2021 by Andrew Purcell, food styling by Carrie Purcell.

Serves 2
Prep Time: 5 Minutes
Cook Time: 20 Minutes

INGREDIENTS

• 4 tbs. essential olive oil, divided
• 1 lb. ground pork or turkey sausage
• 2 large eggs, beaten
• 2 cups torn spinach leaves
• 2 cups torn arugula leaves
• 2 cups torn kale leaves
• 1 avocado, pitted, peeled, and sliced
• Scallions, sliced, for garnish
• Sesame seeds, for garnish
• Salt
• Freshly ground black pepper

DIRECTIONS

1. In a sizable skillet, heat 1 tablespoon of oil over medium heat.
2. Add the sausage and cook, splitting up the meat with a wooden spoon, until cooked through, for five to 7 minutes. Transfer the sausage to a bowl.
3. In the same pan, heat 1 tablespoon of oil over medium heat.
4. Add the eggs, and scramble them until cooked the way you like. Transfer to the bowl using the sausage.
5. In the same pan, heat the rest of the 2 tablespoons of oil over medium heat.
6. Add the spinach, arugula, and kale, and sauté until wilted, for Three to five minutes.
7. Build each bowl by placing the greens at the base, followed by the sausage, and finally, the eggs. Add avocado, scallions, and sesame seeds to taste, and season with pepper and salt.

Did you know? The traditional Buddha bowl is vegetarian. That one uses meat, but if you want to keep it traditional, simply remove the meat and add extra greens, avocado, and sesame seeds. Not to mention, you can prepare the eggs in fashion, such as over easy.

Beef Bone Broth

Filled with flavor, this beef bone broth will suit your savory cravings while helping heal your gut. The key to the flavor-filled broth extracted from this recipe is that the bones are roasted first. A smoky, rich flavor will soothe the gut almost immediately.

Photography copyright (c) 2021 by Andrew Purcell, food styling by Carrie Purcell.

Serves 8
Prep Time: 10 Minutes
Cook Time: 4 Hours 15 Minutes

INGREDIENTS

• 1 lb. beef bones
• 2 tbs. olive oil
• Salt
• Freshly ground black pepper
• 3 bay leaves
• 2 garlic cloves, unpeeled and chopped
• 2 carrots, unpeeled and reduce thirds (if you have the tops, use those, too)
• 1 celery stalk, cut into thirds
• 1/2 leek, cut into thirds
• 1/2 red onion, unpeeled and chopped
• 1/2 yellow onion, unpeeled and chopped
• 1/2 bunch fresh flat-leaf parsley, chopped
• 1/2 bunch fresh cilantro, chopped
• 15 cups water
• 2 tbs. apple cider vinegar

DIRECTIONS

1. Preheat the oven to 425°F. Line a rimmed baking sheet with aluminum foil.
2. Put the bones around the prepared baking sheet. Brush using the oil, and season with a little salt and pepper.
3. Transfer the baking sheet to the oven, and bake before the bones have a gently roasted, golden color, for about 15 minutes. Remove from the oven.
4. Transfer the bones to some large soup pot.
5. Add the bay leaves, garlic, carrots, celery, leek, red onion, yellow onion, parsley, cilantro, water, and vinegar. Provide a boil over medium-high heat, then reduce to some simmer, cover, and cook for 4 hours.
6. Strain the broth into another pot or a storage container, and discard the solids. Season with salt.

Did you realize? Once the broth has cooled and been put into the refrigerator, it should form a gelatinous layer on the top. Don't throw it out! Instead, warm the broth in a small pan on the stove. The gelatin will melt, and you'll be sure to reap all its gut-healing benefits.

From The Leaky Gut Diet plan: 4 Weeks to Detox and Improve Digestive Health, by Sarah Kay Hoffman, authored by Rockridge Press. Copyright (c) 2021 by Callisto Media. All rights reserved. Photography copyright (c) 2021 by Andrew Purcell, food styling by Carrie Purcell.