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  • Cooking Guide

    THE TOTAL GUT MAKEOVER Recipes to help regulate digestion & restore health

    Diagnostic Nutritionist & Chef

    Catalina Martone

  • "To eat is a necessity, but to eat intelligently is an art."

    – Francois de La Rochefoucauld

    About this Cooking Guide I have combed through many diets and recipes searching for food combinations that are easy to digest. The most important aspect of healing is up-regulating digestion. To first breakdown then utilize then rid the body of the waste matter from the food. This is digestion! And this process must run like a well-oiled machine or else it is the first step to illness. I chose these recipes for the very reason that they are easy on the digestive system and help us to heal. Nourishing, healing, delicious.

    – Catalina Martone Healthy Gut Girl & Founder of The Total Gut Makeover

    Testimonials “Catalina is a competent and gifted practitioner. Let her save you hours, maybe years of time trying to figure it all out by yourself. Her sparkling, gentle personality coupled with her expert culinary knowledge will create a one-on-one experience you’ll never forget.”

    – Bob Marshall, PhD, CCN, is the CEO and founder of Quantum Nutrition Labs & Premier Research Labs

    “Catalina does a great job of spreading the word of probiotic foods. She truly understands their importance to our wellbeing and with her calm and patient way of teaching she has a gift for inspiring. She will help you gain the confidence you need to bring cultured foods into your life. It’s a must if you want to look and feel your absolute best.”

    – Donna Gates, Author of the Body Ecology Diet

    “Dear Catalina, I wanted to thank you for making me feel better than I have in years. As you know I have suffered with IBS and Esophageal Reflux since 1985 and needed to lose about 25 lbs. I have been on your Detox program and Anti Inflammatory diet for 16 days and not once have I had IBS or Reflux. I was able to cut out taking Prilosec and I lost 13lbs. No more bloating, diarrhea, pain or waking up at night with GERD. I feel like a new person with a new lease on life! Thank You!”

    – Forever grateful, Sherry

    “The most daunting part of dieting and getting healthy is always, “What do I eat! And How do I cook it!” I have never been handy in the kitchen much less eager to make exotic things like cultured vegetables. Kitty has simplified things for a tough cookie like me and now not only am I making my own food and fermenting my own veggies, I am making them for all my friends. Kitty, you have given me a new hobby, and more importantly you’ve given me my health back. It would take me a lifetime to repay you. “

    – Gwyneth M.

  • The


    A decadent coffee alternative

    Ingredients à 1 cup of Chaga Tea (or 2 tea bags of your favorite coffee substitute like Teeccino in 2 cups of water) à 1 cup of cashew or almond milk

    à 1 tsp of Kerrygold unsalted butter or Ghee

    à 1 tsp of vanilla extract or vanilla bean pure powder

    à 2 tsp of raw unsweetened cacao

    à 1 tbsp of undenatured whey

    à 1/2 tsp of Shilajit powder

    à 1 tsp of Reishi powder

    à Dash of cinnamon

    * Check out my “Products” page on for items you aren't familiar with.

    Directions Step 1 Combine all ingredients into a blender and blend until well combined and frothy on top.

    Option Chaga tea is made my bringing a few chunks of chaga mushroom to a low simmer in water for a full day, making sure it does not dehydrate. You can also do this in a mini crock pot over night and add other mushrooms to have a consistent mushroom tea brewing at all times. I like to add one cinnamon stick to this as it brews.

    Hot Tip Having this hot drink first thing in the morning without any sweetener or sugar or other food allows the body to burn fat instead of sugar. Because insulin resistance is highest in the morning it's the optimum time to burn fat and head to the gym. Then have your first meal around 11am of protein and fat and save the carbohydrates for after 2pm when insulin resistance is down.

  • The


    A protein filled breakfast

    Ingredients à 1 handful of organic parsley roughly chopped à 1 cup of cultured vegetables of your choice Pinch of pink salt, pinch of pepper

    à 1 tbsp of ghee or Kerrygold Butter

    à 2 organic free range eggs per person

    à Sprinkle with nutritional yeast for a cheesy bite (optional)

    Directions Step 1 On medium/low heat melt the ghee, pour in the whisked eggs with salt and pepper.

    Step 2 Mix until the eggs begin to solidify but the yellows stay soft and moist. DO NOT cook until firm!

    Step 3 Serve w/cultured veggies and sprinkle with chopped parsley.

    Hot Tip There are so many wonderful nutrients in eggs – UNTIL – you overcook them. Keep them as soft as you can to get the most from them.

  • The


    A light morning or daytime energy booster

    Ingredients à 1 handful of romaine lettuce à 1 large carrot and it's top leaves if you have them

    à 1 cup of raspberries (frozen or fresh)

    à 1/2 small lemon w/skin

    à 1/2 banana

    à 1 tbsp of greens mix

    à 1 tsp of essential fatty acids like Barlean's omega orange swirl

    à 1 cup of ice

    à Enough water to liquify (approx 2 to 3 cups of water)

    Directions Step 1 Throw all ingredients into a high-powered blender and blend until smooth. Remember it's called a

    SMOOTHIE NOT A CHUNKY. You want it to be very smooth with a drinkable consistency.

    Hot Tip Kale and spinach both have oxalates which can be bad when they accumulate in the body. To avoid this, rotate your ingredients. It's never a good idea to eat the same things every single day.

  • The


    Hearty breakfast or lunch

    Ingredients à 1 cup of leftover quinoa & kale warmed up and placed in a wide bowl or plate à 2 free range organic eggs

    à 1/2 cup of chopped heirloom tomatoes

    à Pink salt & pepper to taste

    à 1 tbsp cultured veggies

    à 1 tbsp ghee

    Directions Step 1 Melt 1 tbsp of ghee and break eggs lightly, cook basting with ghee until whites are tender and yolk is

    wet. Place eggs gently atop the kale & quinoa bed.

    Step 2 Mix until the eggs begin to solidify but the yellows stay soft and moist. DO NOT cook until firm!

    Hot Tip Having a storage container of cooked quinoa in the fridge at all times will save you so much effort. Quinoa is cooked like rice, 2 cups water to 1 cup quinoa, low simmer until soft and they go from looking like little seeds to little rings.

  • The


    Great breakfast of healthy champions, lunch or dinner

    Ingredients à 1 medium sized whole chicken rubbed in sea salt, garlic salt and pepper à 1 tbsp of coconut oil

    à 1 tbsp of sea salt

    à 1/2 tsp of pepper

    à 3 to 4 quarts of water

    à 2 large carrots

    à 3 stalks of celery

    à 1 large white onion

    à Your choice of veggies (peas, mushrooms, corn, spinach, kale, zucchini)

    à 2 cloves of chopped garlic

    * You'll need a large stock pot to hold the medium sized chicken and a roasting pan.

    Directions Step 1 Roast a medium sized chicken at 375 for 45 minutes, remove from heat and set aside

    Step 2 While chicken is roasting: Sauté in coconut oil, your garlic, celery, carrots, onions, spices, salt and pepper and squash if you are using it (optional) until tender, about 7 minutes.

    Step 3 Add 3 quarts of water to the pot and turn on high, carefully place the whole chicken into the stock pot, add more water if the chicken is not covered with water. Bring to a boil for 10 minutes.

    Step 4 Remove chicken and set aside to cool, turn heat down to very low and add all your other vegetables.

    Step 5 Once the chicken is cool, pick off all the meat (it's a messy job) then put the chicken carcass in a large zip lock bag in the freezer and save it for bone broth later. Add your chicken pieces to the soup and stir. Freeze some for later, store some in small containers for breakfast or lunch, or eat a big bowl for dinner.

    Step 6 Use as a base for soups or as the liquid when making brown rice or quinoa. Sauté mushrooms and vegetables and add to a cup of bone broth for a quick vegetable soup. Don’t forget to add lots of good salt (air dried pink salt)! Heat up a cup in the morning to replace that coffee craving.

    Hot Tip There is no meal as complete, hydrating, nourishing and comforting as a cup of soup for breakfast. Cook this ahead of time and just heat it up in the morning.

  • The


    Nutritious morning “coffee substitute,” lunch or dinner

    Ingredients à 4 lbs of Bones, preferably from organic, free range and/or grass fed animals. I prefer beef marrow, neck and knuckle bones à 7 carrots, roughly chopped

    à 1 small bunch of celery, roughly chopped

    à 1/3 bunch of parsley, roughly chopped

    à 1 large onion, chopped

    à 2 tbsp of Apple cider vinegar (Braggs, raw unfiltered)

    à Salt to flavor (add after it’s been prepared, not during)

    à 2