Healthy Bowls of Happy, der nærer og helbreder tarmen

-textstileltr Grøntsager

• Det anbefales, at folk lige er begyndt på rejsen mod at helbrede deres tarm og stadig oplever symptomer, smerte eller ubehag, spiser hovedsagelig kogte grøntsager og undgår korsblomstrede grøntsager, der forårsager gas, som blomkål, broccoli, .

• I version 1 har vi inkluderet ristede rodfrugter, der er let fordøjelige og beroligende for mave-tarmsystemet, samt en blanding af sauteret grønt. Hvis du kan tåle løg og hvidløg, kan det bruges til at sautere det grønne. Men hvis du ikke er sikker, er det bedst at udelade dem i begyndelsen.

• Når du kan spise mere grovfoder og korsblomstrede grøntsager, så skift de kogte grøntsager og ristede gulerods-/ majroer ud med marineret rå grønkål og gurkemejeristet blomkål.

• Bliv kreativ med at prøve nye grøntsager i denne sektion i henhold til din mavesundhed og hvad du komfortabelt kan tåle.

-text-Styleltr Sauce

• <-Yr public-Default class l-A_2a_Draft">>>> _208Dvs. _2QAo- _25MYV _1Fao9 ljrnk">Denne sauce har en lille mængde nødder (rå cashewnødder), men fordi de koges i kokosmælk og blødgøres og derefter males til en glat tekstur, er de mere fordøjelige.

• Kokosmælk er meget beroligende for fordøjelseskanalen og tilbyder et sundt fedtstof, der hjælper med at mætte og opretholde fylde uden oppustethed.

• Karrypulver indeholder gurkemeje og hjælper med at reducere betændelse, så det er en fantastisk ingrediens at inkludere i en sauce, uanset hvilket stadium du er på.

• Ingefær er også meget lindrende for maven og altid en kraftfuld ingrediens, når man håndterer mave-tarmproblemer.

• Hvis du er ny i dette program og ikke er tryg ved at indtage løg og hvidløg, så undlad disse ingredienser. Brug i stedet hakkede grønne løgtoppe. (Brug ikke den hvide del).

-text-ltrfault Boosts

-text-ltrfault Et par opskrifter til at komme i gang med din plantebaserede skålfremstillingsrejse

-textstileltr Spaghettisquash

-text-Default INGREDIENSER

• <2011 _208Ie _2QAo- _25MYV _1Fao9 ljrnk">1 large spaghetti squash

• extra virgin olive oil

• salt

PROCEDURE

• Heat the oven to 400.

• Cut squash in half lengthwise. Scoop out the seeds.

• Drizzle the insides lightly with olive oil and sprinkle with salt and pepper.

• Place squash flat side down on the baking sheet.

• Then, poke a few holes in the skin of the squash with a fork.

• Put the squash in the oven.

• Roast the squash for 30-40 minutes. It should be browning on the skin and easy to pierce with a fork. Time may vary depending on your oven and the size of the squash.

• Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.

Marinated Baked Tofu

INGREDIENTS

• 2 tablespoons extra virgin olive oil

• 2 tablespoons tamari

• 1 tablespoon fresh squeezed lime juice

• 1 tablespoon blackstrap molasses or maple syrup

• 1 block organic extra firm tofu, cubed

• pinch of salt

• 1 tablespoon canned chipotle in adobo (FOR VERSION 2 BOWL ONLY)

PROCEDURE

• Place all marinade ingredients in a bowl and whisk together.

• Place the tofu cubes in a dish and pour marinade over them. Allow tofu to marinate for anywhere between 30 minutes and 6 hours, covered, in the fridge.

To cook:

• Preheat the oven to 375°F.

• Using a slotted spoon, remove the tofu from the marinade and lay out on a baking sheet. Sprinkle the tofu with salt.

• Bake tofu for about 30 minutes, or until golden and firm and the marinade is turning golden.

Sauteed Greens

INGREDIENTS

• 1 pound of greens (about 2 bunches total) – can be a mix of kale, chard, collards, mustard greens, broccoli rabe, or others

• ¼ cup extra virgin olive oil

• ½ cup yellow onion, coarsely chopped (use green tops of green onions if experiencing IBD symptoms)

• 3 medium cloves of garlic, thin sliced (omit if symptomatic)

• ½ teaspoon lemon zest

• ¼ teaspoon sea salt

• 1 tablespoon fresh squeezed lemon juice

PROCEDURE

• Wash all greens well and dry as much as possible.

• If using kale and collard greens, remove the stalks and discard stems.

• If using swiss chard, trim the stalks and ribs from the greens. Cut the stalks and ribs into ¼ inch slices. Sæt til side.

• Cut all of the de-stemmed greens into ½ inch ribbons.

• Heat a saute pan over medium heat with olive oil. Add the onions, garlic, and chopped stalks. Stir frequently.

• After a couple of minutes, when the stalks and onion are softened, add the greens. Cook, stirring often. Add a touch of water if the greens are sticking to the pan.

• Remove from heat. Add lemon zest, salt and lemon juice. Stir to combine. Taste and adjust flavor, if needed.

Coconut-Curry (Yellow) Sauce

INGREDIENTS

• 1 cup onion (SEE NOTE BELOW)

• 1 clove garlic, smashed (OMIT FOR VERSION 1/ symptomatic)

• 2 tablespoons extra virgin olive oil

• 1 ½ tablespoons yellow curry powder

• ½-1 cup raw cashews

• 1 14-oz. can regular coconut milk

• 1 cup water

• ½ teaspoon salt

• Optional:1 teaspoon fresh squeezed lemon juice

NOTE:

• Use 1 cup yellow onion, diced FOR VERSION 2 / asymptomatic

• Use 1 cup chopped green onion tops – FOR VERSION 1/ symptomatic

PROCEDURE

• Heat olive oil in a medium saucepan over medium-high heat. Add onions and garlic. Sautee on medium-low heat until onions are translucent and starting to turn golden brown. Add curry powder and sauté about 10-20 seconds.

• Add cashews, coconut milk, and water. Bring mixture to a simmer, whisking occasionally. Simmer sauce for about 20 minutes to thicken. Season with salt. Add a squeeze of lemon juice, if desired.

• Use a blender to mix to make the sauce very smooth.

• Remember that hot liquids in a blender can be dangerous. It’s important to allow some air flow, and to start blending on the lowest setting, slowly increasing to high speed.

• When the sauce is completely smooth, it is ready to use over your bowl or other food.

Fermented Raw Roots

INGREDIENTS

• 5 pounds of roots (combination of carrots, beets, and daikon radish)

• 3 tablespoons sea salt

• ½ cup water

PROCEDURE

• Grate vegetables on a box grater. Mix in a bowl.

• Sprinkle with salt and mix well. Let sit a few minutes.

• Add about a half cup of water and mix.

• Put a plate over the top of the roots and weight it to press down.

• I recommend covering it with a paper towel and cinching the top with a rubber band to avoid bugs getting in the fermenting veggies.

• Let the bowl sit on the counter for several days. Check it often to make sure that the brine level is always above the veggies.

• The ferment should be ready after about 5 days. The longer it sits, the stronger the flavor will be.

• When it’s ready, put it in a jar with a top and refrigerate.

Option:You can also just enjoy your roots raw and un-fermented. Simply use 1 beet, 2 carrots, and a piece of a daikon radish. Grate the veggies and serve them as is… no salt needed.

Putting your bowl together is easy

• When you have prepared your ingredients, get your large, shallow bowl.

• Layer the items from each category in a color-wheel style.

• Start with the base, and work your way around, adding the plant-based protein, then veggies.

• Top with a boost like avocado or raw roots.

• Drizzle with sauce.

• Top with any final toppings like seeds or nuts, fresh herbs, or kelp flakes.

• Dig in, and enjoy!

To gain access to more of Chef Julie’s delicious recipes and purchase her cookbook, visit her at della bowls!