Cooking with Your Gut for Your Gut

The Basics These are my go to recipes that make being “processed food free”, so much easier. All of these basics can be made in batches and used for more than one meal. And the key is, you know exactly what is in all of them because you made it all yourself. The Basics are your building blocks. Easy Homemade Chicken Stock Ingredients: 1 Chicken carcass Water 1 onion 2 stalks celery 3 Carrots 2 Cloves Garlic Instructions: Put chicken carcass in a slow cooker. Cover with water and add rough chopped vegetables and garlic. Let cook on low heat overnight. In the morning strain into a large bowl with a colander and let cool. You can pick the carcass clean (I usually make a small chicken salad for my husband). Once the fat rises to the top, skim the fat off and it's ready to uses. Or you can freeze for later use. It's always great to have in the freezer. SCD Legal Tip: I use what’s left of an organic rotisserie chicken. This way you get a whole meal out of it first and dinner cleanup is the EASIEST! Beef Bone Broth Ingredients: 4 lbs. of Grass Fed Beef Bones 3 lbs. Beef Short Ribs 1/2 C. Apple Cider Vinegar 3 Carrots 3 Stalks Celery 1 Large Onion 2 Bay Leaves 3 Cloves Garlic 1 T. Peppercorns Instructions: Place bones in a slow cooker. Add vinegar and water to cover. Cover and bring to a simmer. Skim as foam forms on the top for about 2 hours. Add vegetables, bay leaves and garlic. Cook overnight. Strain through cheese cloth and let cool. Skim fat off top. Keeps in refrigerator up to 5 days or freeze for later use. SCD Legal Tip: Bone broth is one of the top foods that you should consume if you are trying to heal your gut. Start with a couple of tablespoons in between meals and gradually increase. Beans Serves 4 Ingredients: 1 C. Dry Beans Soaking water 3-4 C. Water 1 t. Sea Salt Instructions: Rinse & soak for at least 2 hours but preferably overnight. Drain & rinse. Place in a heavy pot and add 3-4 C. water. Bring to a boil and skim off the foam. Cover and simmer (see cook time by bean type below). Check beans 30 minutes before the minimum cook time. Add sea salt about 10 minutes before end of cook time. Should be tender and soft when done. Cook time by Bean Lentils 30 Minutes Split Peas 40 Minutes Black-eyed Peas 60 Minutes Pinto Beans 90 Minutes Garbanzo Beans 120 Minutes Black, Kidney, Lima & Navy Beans 180 Minutes For easier Digestion • Soak for several days. • Use a pressure cooker • Chew thoroughly • Avoid feeding to children und 18 months. • Smaller beans are easier to digest than larger ones • Adding fennel or cumin helps prevent gas. • Use Apple Cider Vinegar or White Wine Vinegar to soften for better digestibility. Brown Rice Serves 4 Ingredients: 1 C. Brown Rice 2 C. Water or Broth Season to taste. Instructions: Rinse & soak rice in water from 2 hours to overnight if possible. This will remove the phytic acid which inhibits nutrient absorption and reduces cook time. Rinse and place in a pot with a tight fitting cover with the water or broth. Bring to a boil and reduce heat. Cover and simmer for up to 50 minutes. But check every 10, especially if you have soaked overnight. When liquid is fully absorbed and rice is tender it is done. Remove from heat and let stand for 10 minutes. Add seasonings and fluff with a fork and Enjoy! Vegan (as long as you don’t use a meat stock for your liquid). Almond Milk Serves 6 Ingredients: 2 C. Raw Almonds 3 C. Water 1 t. Vanilla Instructions: Soak Almonds in water overnight. Rinse and add to a blender, add 3 Cups filtered water and blend for 2 minutes. Strain through cheese cloth, a tea towel, or a linen nut bag. Squeeze as much liquid out as possible. Add vanilla to milk and shake well. Lasts in refrigerator for up to 5 days. SCD Legal, Vegan