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Leaky Gut Protocol Recipes

These recipes were specifically created for Dr. Stephen Beyer for his metabolic patients by the Chef, Maria Wharton.

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Leaky Gut Protocol Recipes

Baked Sweet Potato Chips
  • 1 1/2 pounds sweet potatoes
  • 1/3 cup olive oil
  • Salt
  • Preheat the oven to 300 degrees F. Line several baking sheets with parchment paper and set aside. Use a mandolin slicer to cut the sweet potatoes into paper-thin rounds. (I set mine to the thinnest setting.) You can use a knife to do this, but it takes much longer. Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top. Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer.

    Sprinkle the chips lightly salt. Bake for 20-25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets. Then move the chips to a bowl, or plastic bag to store. If you happen to find a few chips with soft centers, pop them back in the oven for about 5 minutes.

    Sweet potato chips go from perfect to burnt very quickly. Start watching each batch at the 20 minute mark and remove them the moment they look 90% crispy. They will continue to crisp up as they cool

    Blueberry Flaxseed Smoothie

    • 1 cup frozen blueberries
    • 1 tablespoon ground flaxseed
    • 1 cup baby spinach
    • 1/4 cup unsweetened coconut yogurt
    • 1 cup coconut milk

    Place all ingredients into a high-speed blender.

    Blend on high until smooth.

    Broccoli Cauliflower Soup
  • 2 tbsp olive oil
  • 1/2 yellow diced onion
  • 1 garlic clove
  • 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 1 cup bone broth
  • 1/2 cup coconut milk
  • 2 tsp sea salt
  • Optional: 2 chives, extra olive oil and/or extra sea salt for topping, black pepper.
  • Set a large stock pot on medium-low heat.

    Dice the onion, mince the garlic, then add to the pot with the olive oil.

    Stir occasionally for about 5 minutes until the onions are translucent.

    Add the broccoli and cauliflower, bone broth, coconut milk, and sea salt.

    Turn the heat up to medium-high and let cook until the vegetables are fork tender.

    Use an immersion blender or transfer to a separate blender and combine until the soup is completely mixed. If using, chop the chives and sprinkle on the top of the soup with an extra drizzle of olive oil and sea salt.

    Cauliflower Breakfast Porridge

  • head cauliflower, grated (or 3 cups frozen riced cauliflower defrosted)
  • 2 cup full-fat coconut milk
  • 1/4 tsp ground cinnamon
  • 1 pinch sea salt
  • 1 tsp pure vanilla extract
  • For Serving:

  • blueberries
  • raspberries
  • hemp seeds
  • Remove the hard stems from the head of the cauliflower and either grate it using a box grater or chop it and pulse it in a food processor to form rice-sized pieces. It should come up to about 3 cups.

    Heat cauliflower rice, coconut milk, cinnamon, and sea salt in a medium-sized pot over medium heat. Bring to a full boil, reduce to a simmer, cover, and cook 15 minutes until thick, stirring occasionally.

    Stir in the pure vanilla extract. Pour into bowls and serve cauliflower breakfast porridge with fresh fruit, pecans, and hemp seeds.

    Crockpot Chicken Vegetable Soup

  • 1 pound Boneless Skinless Chicken Thighs, about 2 pieces
  • ½ teaspoon Sea Salt
  • ¼ teaspoon Black Pepper
  • 1 pound Sweet Potatoes, ½-inch diced (about 2 cups)
  • 2 ribs Celery, diced (about 1 cup)
  • 1 large Carrot, diced (about 1 cup)
  • ½ medium Onion, diced (about 1 cup)
  • 4 cloves Garlic, minced
  • 1 Bay Leaf
  • 1 teaspoon Fresh Thyme, or ¼ tsp dried thyme
  • 6 cups chicken bone Broth
  • 2 tablespoons Fresh Parsley, chopped
  • In a 3-quart slow cooker or crock-pot, add CHICKEN THIGHS and sprinkle with SALT and PEPPER. Add POTATOES, CELERY, CARROTS, ONION, GARLIC, BAY LEAF, THYME, and CHICKEN BROTH.

    Set the cooker on HIGH for 2-3 hours or LOW for 6-8 hours

    Transfer chicken thighs to a plate and shred with two forks, then stir back into the soup.

    Remove the bay leaf and serve warm, garnished with chopped PARSLEY.

    Storage instructions

    Allow soup to cool completely. Refrigerate in an airtight container up to 5 days or freeze up to 3 months (or longer if vacuum sealed). Thaw overnight in the refrigerator

    Dairy Free Pesto Chicken

    CHICKEN CUTLETS

  • 4 chicken breasts, skinless and boneless, approximately 2 lbs
  • 3/4 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 2 tsp dried basil
  • 2 tbsp olive or avocado oil
  • PISTACHIO LEMON PESTO

  • 3 cups packed fresh basil
  • 1/4 cup pistachios, shelled
  • 3 tbsp lemon juice
  • 1/2 tsp garlic, minced, or 1 clove garlic
  • 1/2 tsp salt
  • 1/3 cup olive oil, extra virgin
  • Slice the chicken breasts horizontally. This will give you 8 thin cutlets so they'll cook faster and more evenly.

    In a small bowl, stir together salt, black pepper, garlic powder, onion powder, and dried basil. Set aside.

    Add oil to a large skillet. Heat to medium high heat. Press seasoning mixture into both sides of the chicken cutlets. Once oil is hot, add the seasoned cutlets. Sauté until each side has some browning and chicken is cooked through, about 4 to 5 minutes per side. (Depending on the size of your chicken you may need to sauté in two batches. If so, feel free to add an extra tablespoon on oil when beginning the second batch.)

    To make the Pistachio Lemon Pesto, add basil, pistachios, lemon juice, garlic, and salt to a food processor or high powered blender. Turn on the blender and slowly pour in your olive oil. Blend until pistachios are no longer chunky and sauce is smooth. For a thick pesto 1/3 cup of olive oil is perfect. You can use up to 1/2 cup if you prefer a thinner consistency. Taste and add more salt if desired.

    Spread about 1 1/4 tablespoon of pesto to the top of each chicken cutlet when serving. (The pesto recipe yields 10 tablespoons total so you want to divide that evenly amongst your chicken.)

    Flaxseed Coconut Yogurt Bowl

  • 1 cup unsweetened coconut yogurt
  • 1 Tablespoon ground flaxseed meal
  • 1 peach (sliced)
  • 1 cup sliced strawberries
  • orange zest
  • *unsweetened coconut flakes (optional)
  • Mix yogurt in a bowl with ground flaxseed meal. Top with peaches, strawberries and orange zest.

    Grilled Swordfish with Lemon Herb Sauce

  • 1 cup (1 1/2 oz./45 g) coarsely chopped fresh flat-leaf parsley
  • 1/4 cup (1/4 oz./7 g) coarsely chopped fresh mint leaves
  • 1/4 cup (1/4 oz./7 g) coarsely chopped fresh cilantro leaves
  • 1 cup (8 fl. oz./250 ml) extra-virgin olive oil
  • Juice of 2 lemons
  • Kosher salt and freshly ground pepper
  • Avocado oil for grilling
  • 4 swordfish steaks, each about 8 oz. (250 g) and 1 inch (2.5 cm) thick
  • Flaky sea salt
  • In a bowl, stir together the parsley, mint, cilantro, olive oil and lemon juice. Season to taste with kosher salt and pepper. Set aside

    Lightly brush the grill with avocado oil.

    Season the swordfish with kosher salt and pepper. Arrange the fish on the grill and cook, turning once, until nicely grill-marked and cooked through, about 5 minutes per side. Transfer to a serving platter and spoon the lemon-herb sauce over the fish. Sprinkle with flaky sea salt and serve immediately. Serves 4.

    Healthy Chicken Cauliflower Fried Rice

  • 2 tablespoons avocado oil divided
  • 2 chicken breasts boneless and skinless; cut into bite-sized pieces
  • 1 teaspoon ground cumin
  • ½ teaspoon turmeric powder
  • Salt and black pepper to taste
  • 1 onion yellow or white; diced
  • 2 carrots diced; three small or two medium
  • 3-4 garlic cloves chopped
  • 4 cups cauliflower rice frozen
  • 2 tablespoons coconut aminos
  • 2-3 green onions sliced
  • 2 teaspoons sesame seeds
  • Heat half of the oil in a large skillet or wok over medium heat. Add the chicken breast and arrange in a single layer.

    Cook undisturbed until almost all pieces are no longer pink. Sprinkle it with cumin, turmeric, salt, and pepper and stir. Continue to cook for 3-4 minutes more, or until cooked through and golden. Set aside.

    To the same skillet add the remaining oil. Saute the onion and carrots until they begin to soften. Stir in the garlic, and cauliflower rice.

    Cook, stirring frequently, until the cauliflower rice is tender, around 5-7 minutes. If the dimension of the pan allows, bring the cauliflower rice to one side of the pan; alternatively, you can remove some and place them on the same plate with the cooked chicken.

    Return the cooked chicken back to the skillet and stir with the cauliflower rice.

    Top with green onions and sesame seeds.

    Immune Boosting Smoothie

  • 1 cup unsweetened coconut yogurt
  • Zest of one lemon
  • 1 T lemon juice
  • 1 peach
  • 1 plum
  • 3 T Organic Hemp Hearts (or to taste)
  • In a bowl, whisk coconut yogurt, lemon juice, and lemon zest together. Half the peach and plum, and remove the pits. Slice and arrange them, alternating peaches and plums, in a separate bowl. Drizzle yogurt-lemon sauce on top of the fruit, then sprinkle with hemp hearts.

    Lemon Oregano Rubbed Chicken Paillards

  • 4 (6 ounce) boneless skinless chicken breast halves
  • 5 teaspoons grated lemon zest
  • 1 tablespoon olive or avocado oil
  • 1 1/2 teaspoons dried oregano
  • 3/4 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper
  • 1/4 teaspoon water
  • 2 garlic cloves, minced
  • cooking spray
  • 4 lemon wedges
  • 2 tablespoons chopped fresh parsley
  • Prepare grill

    Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin.

    Combine lemon rind and next 6 ingredients (through minced garlic); rub evenly over both sides of chicken. Place chicken on a grill , and grill 3 minutes on each side or until chicken is done. Remove from heat. Squeeze 1 lemon wedge evenly over each chicken breast half. Sprinkle parsley evenly over chicken.

    Mediterranean Rub

  • 2 garlic cloves finely chopped
  • 2 tablespoons rosemary, minced
  • 1 tablespoon thyme, chopped
  • 1 tablespoon ground black pepper
  • 2 teaspoons sea salt
  • 1 teaspoon lemon zest
  • 2 garlic cloves finely chopped 2 tablespoons rosemary, minced 1 tablespoon thyme, chopped 1 tablespoon ground black pepper 2 teaspoons sea salt 1 teaspoon lemon zest

    Organic Grass Fed Beef and Veggie Burgers

  • 1.5 pounds grass fed organic ground beef
  • 2 medium carrots, peeled
  • 2 medium zucchinis
  • 3-4 cloves garlic
  • ¼ cup chopped fresh parsley
  • ¼ teaspoon salt
  • Black pepper
  • 2 tablespoons coconut oil
  • Grate carrots and zucchini into a mixing bowl

    Mince garlic and finely chop parsley.

    Melt half of the coconut oil into a hot pan and add garlic, carrots, zucchini, salt, and pepper. Sauté for about 2 minutes, add parsley, and continue to cook for several more minutes until vegetables have softened.

    Combine cooked vegetables with ground beef and add grated. Mix to combine and form into patties.

    Add the remaining oil back to the pan, and cook over medium high heat for 3-4 minutes each side (or grill over medium high heat for 3-4 minutes on each side)

    Serve on grilled sweet potato rounds* and top with lettuce, and avocado.

    *To make grilled sweet potato rounds, peel and microwave a large sweet potato for 2 minutes, and then slice it into ¼ inch thick rounds. Brush with oil and grill over medium high heat for 5-6 minutes per side.

    Pork Tenderloin

  • 1 or 2 ½ pound pork tenderloins
  • 1 tablespoon oil
  • 2-3 tablespoons fresh squeezed (not store bought) lemon, lime, or orange juice - (or 1 tablespoon of each)
  • 1 teaspoon dried marjoram
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried sage
  • 1 teaspoons garlic powder
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • Preheat the oven to 400 degrees and grease a rimmed baking sheet or casserole/baking dish

    Pierce the pork all over with a fork, then rub all over with oil.

    Stir together the spices and seasonings, then sprinkle all over the pork and pat into place with your fingertips.

    Transfer pork to your prepared baking dish and squeeze citrus juices all over the top.

    Bake for about 25-35 minutes until center temperature reaches 145 degrees.

    Spoon juices from the dish over the meat. Allow to rest on a cutting board or in the baking dish for 5-10 minutes. Slice into 1 inch pieces. Spoon any remaining juices from the pan over the slices, garnish with fresh chopped cilantro if desired, and serve.

    This recipe is pretty flexible and you can use 1-2 very small pork tenderloins, or one medium-large pork tenderloin OR you can double or even triple the ingredients for the seasonings and serve a LOT of people with very large tenderloins.

    Raspberry Ginger Power Smoothie

  • 2 cups unsweetened nondairy milk (ie. coconut milk)
  • 2 1/2 cups frozen raspberries
  • 1 packed cup baby spinach (about 1 ounce)
  • 3/4 cup plain unsweetened coconut yogurt
  • Juice from 1/2 medium lime
  • 1 (1-inch) piece fresh ginger, peeled and coarsely chopped
  • Place all the ingredients in a blender and blend on high speed until completely smooth and creamy, about 1 minute. Pour into 2 glasses and serve immediately.

    Roasted Butternut Squash Soup with Rosemary and Ginger

  • 1 large butternut squash
  • 3 cups bone broth
  • 1 Tablespoon fresh rosemary leaves, chopped
  • 2 tsp fresh ginger, grated or 1 tsp ground
  • 2 tsp extra virgin olive oil
  • 1/2 tsp garlic powder
  • salt, to taste
  • black pepper, to taste
  • Preheat oven to 400 F.

    Wash outside of squash. Remove, with a butcher knife, butternut squash stems (at both ends) and cut squash in half lengthwise. You may want to cut it in 4 pieces to make it roast faster. Remove and discard seeds and mushy stringy part.

    Put squash in a baking pan and drizzle with olive oil, fresh rosemary and 1/4 tsp garlic powder, ginger, salt and pepper to taste on each half of the squash.

    Roast butternut squash in oven for 1 hr and 10 minutes or until a fork pierces the squash easily.

    Put squash into a stand up blender and mix for 2-3 min (if you left skin on, less if not) and then transfer to sauce pan –Or- put squash directly into a 4 qt. sauce pan if you have an immersion blender and mix for 2 min or until smooth.

    Add bone broth and stir together. Cook soup on low covered until soup is heated through

    Sage Bison Burger with Balsamic Bacon Apple Chutney

    INGREDIENTS: For the burgers

  • 1lb Ground Bison
  • 2 tablespoon fresh sage, chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • salt and pepper, to taste
  • 1-2 tablespoons bacon fat (from cooking bacon)
  • 1 tablespoon olive oil
  • INGREDIENTS: For the chutney

  • 5-6 slices uncured bacon, diced
  • 1 red onion, diced
  • 1 apple, cored and diced
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons water
  • pinch of salt
  • Place large skillet under medium heat and add diced bacon. Cook down until bacon is completely cooked through, then place cooked bacon on a plate with a paper towel and leave 2-3 tablespoons of bacon fat in the pan.

    Then add your diced onion to the hot pan and cook down until translucent.

    Next add your apple and mix with onion and cover to let cook for 4-5 minutes

    Then add your balsamic vinegar and water and a bit of salt and thoroughly mix together until the balsamic vinegar is completely incorporated in.

    While your chutney is finishing cooking, mix your burger ingredients together in a bowl

    Make 4 burger patties and place burgers in a skillet under medium heat with 1-2 tablespoons of avocado oil.

    Cook on both sides for about 5-8 minutes or until cooked to preference.

    Place chutney on top of burgers and consume!!

    Salmon with Fennel Baked in Parchment

  • 1 fennel bulb, sliced paper thin (a mandoline helps for this)
  • 4 (6-ounce) portions fresh salmon fillets (skinless is best)
  • Kosher salt
  • Freshly ground black pepper
  • Lemon juice, to taste
  • 12 very thin slices whole lemon (from 1 to 2 lemons)
  • Several sprigs fresh fennel fronds
  • 2 tablespoons olive or avocado oil
  • 4 (12 x 18-inch) pieces parchment paper (can sub aluminum foil if you don't have parchment paper)
  • Preheat oven to 350°F (175°C)

    Create a crease in parchment paper:

    Lay down a square of parchment paper on a flat surface. Fold the parchment in half to create a crease, then open it up again.

    Layer fennel, salmon, fronds, lemon, oil on parchment below the crease:

    Place several slices of fennel bulb below the crease of the parchment paper in a mound, and sprinkle with salt.

    Place one fillet of salmon on top of the fennel bulb slices. Squeeze fresh lemon juice over the salmon (anywhere from a teaspoon to a tablespoon, or to taste). Sprinkle the salmon generously with salt and pepper.

    Lay sprigs of fennel fronds over the salmon. Lay 3 thin slices of lemon over the fennel fronds and salmon (more if you want). Or you could put the lemon sliced down first and top with the fronds, your choice. I think the slices on top look better. Top with oil.

    Fold the parchment over the salmon and secure close:

    There are several way that you can accomplish this.

    One easy and particularly attractive way is to fold a corner near the folded edge of the parchment paper into a triangle. Then about halfway down that triangle, fold another triangle over the previous triangle.

    Working down and around the parchment edges, you can create folds all around the edges. When you come to the last folded edge, tuck the corner under the parchment.

    Spinach and Strawberry Salad with Chicken

  • 1 pound boneless, skinless chicken thighs
  • ½ teaspoon kosher salt
  • ½ teaspoon dried thyme
  • ½ teaspoon ground pepper
  • 8 cups baby spinach
  • 2 cups sliced strawberries
  • ¼ cup chopped toasted walnuts
  • 6 tablespoons Balsamic Vinaigrette
  • Preheat oven to 400 degrees F. Line a baking sheet with parchment or foil.

    Place chicken on the prepared baking sheet. Sprinkle all over with salt, thyme and pepper. Roast, flipping once, until the chicken is cooked through and reaches an internal temperature of 165°F, 15 to 17 minutes. Set aside to cool, then slice into bite-size pieces.

    Divide spinach among 4 plates. Top each with one-fourth of the sliced chicken, 1/2 cup sliced strawberries, and 1 tablespoon walnuts.

    Transfer 1 1/2 tablespoons vinaigrette into each of 4 plates.

    Dress the salads with the vinaigrette just before serving.

    To make ahead

    Refrigerate salad for up to 4 days, but wait to slice and add strawberries until ready to eat.

    Spring Baby Spinach Salad with Lemon Oregano Chicken

    Salad ingredients

  • 4 cups baby spinach
  • 1 cup sliced carrots
  • 1 cup sliced cucmbers
  • 2 cups Chicken from Lemon oregano rubbed chicken paillards recipe, sliced
  • Dressing ingredient

  • 2 Tablespoon balsamic vinegar
  • 6 Tablespoons extra virgin olive oil
  • chives
  • Arrange the salad ingredients on 2 plates. Mix together dressing ingredients and pour over salad.

    Stone Fruit Bowl

  • 1 cup unsweetened coconut yogurt
  • Zest of one lemon
  • 1 T lemon juice
  • 1 peach
  • 1 plum
  • 3 T Organic Hemp Hearts (or to taste)
  • In a bowl, whisk coconut yogurt, lemon juice, and lemon zest together. Half the peach and plum, and remove the pits. Slice and arrange them, alternating peaches and plums, in a separate bowl. Drizzle yogurt-lemon sauce on top of the fruit, then sprinkle with hemp hearts.

    Sweet Potato Breakfast Hash

  • 1 1/2 pounds sweet potatoes, peeled and diced
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt, or to taste
  • 5 slices uncured bacon
  • 2 cups chopped onions
  • 2 large, firm apples, cored and diced
  • 1/2 cup chopped walnuts
  • 2 cups fresh spinach
  • 2 tablespoons fresh minced chives (optional)
  • Preheat the oven to 400 degrees F (200 degrees C); line a sheet pan with parchment paper.

    Toss sweet potatoes with olive oil and salt in a bowl; spread in a single layer in the prepared pan.

    Roast, uncovered, in the preheated oven until barely fork tender, about 10 minutes; set aside.

    Meanwhile, fry bacon in a large skillet over medium heat until browned, turning occasionally, about 10 minutes. Remove cooked bacon; set aside.

    To the same skillet, add onions and cook, stirring, until onions are soft, 4 to 5 minutes. Add apples; cook 3 to 4 minutes. Stir sweet potatoes and walnuts into the skillet; cook and stir until sweet potatoes are tender and walnuts are lightly toasted, 6 to 8 minutes. Crumble bacon back into the skillet for the last minute of cooking time. Set aside and keep warm.

    Spread about 1/2 cup fresh spinach on each serving plate; evenly divide hash on top of spinach. Sprinkle with chives.

    Refrigerate leftover hash in a sealed container for up to 4 days.

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