Happy Healthy Gut (28 page)

1 cup rolled oats

½ cup pumpkin seeds

½ cup dried cranberries

¼ cup sunflower seeds

¼ cup walnut pieces

¼ cup raw cocoa powder

2 tbsp. chia seeds

2 tbsp. flax seeds

1 cup brown rice syrup

¼ cup maple syrup

Combine all ingredients in bowl and mix well, until sticky and evenly coated. Line 9x13 baking pan with parchment paper. Pour mixture into pan, and pat down firmly. Cover with foil, and refrigerate overnight. Cut into bars.

4 cups of assorted frozen or fresh fruit

1 cup rolled oats

½ cup whole wheat flour

½ cup brown sugar

½ cup Earth’s Balance Buttery Spread

1 tbsp. cinnamon

Preheat oven to 350 degrees Fahrenheit. Toss fruit with cinnamon and pour into non-stick 8x8 baking pan. Combine oats, flour, sugar, and butter substitute. Pour over fruit, and pat down gently to form crust. Bake for 45 minutes. Let cool for 10 minutes, then serve hot.

6 organic pears (not overly ripe)

2 tbsp. raw cane sugar

2 tbsp. cinnamon

1 tsp. cloves

Organic plain soy yogurt

Preheat oven to 350 degrees Fahrenheit. Core pears and cut in half. Place a small amount of water into a baking pan, so that it is about ½ deep. Place pears in baking pan, meat-side up (skin-side down). Combine sugar, cinnamon, and cloves. Divide evenly, and sprinkle mixture over each pear. Bake for 30 minutes. Turn oven to broil, and cook pears for another 5 minutes, or until tops begin to brown. (Keep an eye! The sugar burns fast.) Remove from oven, and let cool slightly. Fill cavity with a dollop of soy yogurt and serve immediately, 2 halves each.

½ cantaloupe, cut into chunks

16 strawberries, halved

2 bananas, cut into small chunks

16 seedless grapes, whole

1 bar of organic, dark chocolate

8 bamboo skewers

Slide fruit evenly onto skewers, about 8 pieces per skewer. Melt dark chocolate using a double broiler on the stove. Arrange kabobs on plate, then using a small metal spoon, drizzle melted chocolate over kabobs evenly. Serve immediately.

2 garlic cloves

½ cup basil or cilantro

½ tsp. sea salt

2 tbsp. lemon juice

½ cup water

½ cup tahini paste

Blend garlic, herbs, salt, and lemon juice in food processor. Add water and tahini, and process until smooth. Use for a spread in sandwiches, burgers, and wraps.

Great for a sandwich spread, veggie dip, and more.

1 can rinsed and drained chickpeas

2 cloves garlic

½ cup water

2 tbsp. tahini

2 tbsp. lemon juice

½ tsp. cumin

Blend all ingredients in food processor. Enjoy!

½ cup unsweetened almond milk

½ tbsp. poppy seeds

¼ cup minced shallots

¼ cup green onion

2 cloves garlic

1/8 cup white wine vinegar

Pinch of black pepper

Pinch of sea salt

Combine all ingredients in food processor and blend well. Keeps in refrigerator for about a week. Shake well before each use.

¼ cup miso

2 tbsp. rice vinegar

2 tbsp. tamari

2 tbsp. water

1 tsp. minced fresh ginger

1 tbsp. sesame seeds

Combine all ingredients and mix well. Will keep in the fridge for two weeks. Stir before each use.

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Ibid.

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The National Digestive Diseases Information Clearinghouse
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Ibid

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http://digestive.niddk.nih.gov/ddiseases/pubs/diverticulosis/index.aspx

25
Ibid

26
Ibid

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“Diverticulitis.”
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29
Ibid

30
“Diverticulosis and Diverticulitis.”
National Digestive Diseases Information Clearinghouse
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http://digestive.niddk.nih.gov/ddiseases/pubs/diverticulosis/index.aspx

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et al.
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33
Ibid

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www.cdhf.ca

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Canadian Digestive Health Foundation.
2012. Web.
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“Inflammatory Bowel Disease.”
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43
Mitchell, Peter. “Carrot Juice and Crohn’s Disease.”
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48
Ibid

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“Statistics.”
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55
“Lactose Intolerance.”
Canadian Digestive Health Foundation
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56
“Lactose Intolerance.”
Ohio State Wexner Medical Center
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58
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59
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