INDEX

acidity regulators 22

adrenal glands 69, 70, 254

allantoin 80

Almond milk 123

Almond milk jelly cup 250

Avocado and almond soup 163

Berry smoothie bowl 240

Choc mint hot chocolate 136

Cleanse and renew smoothie 104

Coconut and lime tapioca pudding 249

Dandy chai latte 43, 143

Salmon and broccoli bowl 209

Spiced almond chai 139

Tapioca pudding 241

Turmeric tea 135

see also smoothies and shakes

aloe vera 80

Aloe vera jelly 256

amino acids 16, 250

andrographis 80

anthocyanins 111

antibiotics 7, 20–1, 75

anticaking agents 22, 233

antifoaming agents 22

Anti-inflammatory cauli soup 161

Anti-inflammatory squash whip 242

Anti-inflammatory toddy 43, 128

antimicrobials 75, 80

antinutrients 30

antioxidants 22, 257

apple cider vinegar 45, 147

Morning elixir 108

apricots 87

Aromatic curry leaf tisane 43, 131

artificial coloring 23

artificial preservatives 19, 23

artificial sweeteners 19, 21, 101

asafoetida 30

asparagus

Garden-fresh asparagus soup 201

soluble fiber 87

astragalus 80

autoimmune conditions 7, 8, 9, 12, 15, 18–19

avocado 87

Avocado and almond soup 163

Avocado ice cream 260

Avocado lassi 112

Chocolaty mousse 254

Cleanse and renew smoothie 104

Lemon and blueberry ice cream 246

Sardine mash pot 217

Ayurvedic way of life 70

Baked blueberry custards 262

baking products 101

beans see green beans

beans, dried soaking 30

bee pollen 61

Beef broth 147

berries 29, 53, 88

Berry burst smoothie 111

Berry smoothie bowl 240

Overnight edible smoothie 116

see also blueberries; raspberries; strawberries

black walnut 76

blueberries

Baked blueberry custards 262

Berry smoothie bowl 240

Lemon and blueberry ice cream 246

Purple power smoothie 111

bok choy

Bok choy and mushroom soup 181

Superfood soup 195

bone broths 33–4, 146–8

broccoli

Broccoli mash 225

Salmon and broccoli bowl 209

Superfood soup 195

broccolini

Broccolini, kale and mint soup 199

Super green soup 168

broth, bone 33–4

Beef broth 147

Chicken broth 146

Lamb broth 148

brown rice 82

brussels sprouts 87

buckwheat 82

Creamy buckwheat porridge with cashew milk 210

bulking agents 23

burdock root 76

butter 30

nut butters 100

cabbage

Cultured vegetables 83, 230

Easy-to-make sauerkraut 83, 233

Kimchi 83, 232

Purple power smoothie 111

cacao 254

caffeinated drinks 30, 61

Candida albicans 8–11, 30, 77

carrots

Creamy buckwheat porridge with cashew milk 210

Kimchi 83, 232

Savory smashed root vegetables 39, 227

cashews

Karmic korma 176

Nutmeg, saffron and cashew nightcap 39, 132

Raspberry gelato 259

Raspberry and lime pudding 259

Smashed raspberry 257

Cashew milk 120

Anti-inflammatory toddy 43, 128

Creamy buckwheat porridge with cashew milk 210

cauliflower

Anti-inflammatory cauli soup 161

Cheesy mashed cauliflower 39, 206

Comforting cauli and turnip soup 194

Karmic korma 176

Market-fresh vegetable soup 158

celery

Celery, leek and thyme soup 169

Cleanse and renew smoothie 104

central nervous system 16

chai

Chai custard 245

Dandy chai latte 43, 143

Spiced almond chai 139

Chamomile and lavender tea 135

Cheesy mashed cauliflower 39, 206

chicken

Chicken broth 146

Cleansing chicken and ginger soup 202

freezing cooked meat 144

Grandma’s chicken soup 157

Super-quick chicken soup 183

Chicken broth 146

chlorophyll 119

chocolate-based drinks 30

Choc mint hot chocolate 136

Chocolaty mousse 254

cinnamon 80

citric acid (artificial) 22

Cleanse and renew smoothie 104

Cleansing chicken and ginger soup 202

Coconut kefir 83, 124

coconut milk 33

Anti-inflammatory cauli soup 161

Garden-fresh asparagus soup 201

Iceberg lettuce and coconut soup 175

Karmic korma 176

Parsley and leek soup with lemon 198

Salmon chowder 187

Summer herb soup 172

Super green soup 168

Superfood soup 195

Super-quick chicken soup 183

Sweet green bean soup 164

Watercress, leek and coconut soup 167

coconut milk, drinks and desserts

Anti-inflammatory squash whip 242

Avocado ice cream 260

Avocado lassi 112

Baked blueberry custards 262

Berry burst smoothie 111

Choc mint hot chocolate 136

Coconut and lime tapioca pudding 249

Overnight edible smoothie 116

Raspberry gelato 259

Raspberry and lime pudding 259

Tapioca pudding 241

coconut oil 9, 32

Curative coffee 39, 136

Market-fresh vegetable soup 158

oil pulling with 74

Pea, spinach and lamb soup 154

coconut water

Cleanse and renew smoothie 104

Coconut kefir 83, 124

cod liver oil supplement 79

coffee 30

Curative coffee 39, 136

Comforting cauli and turnip soup 194

comfrey 80

condiments 101

CRAP foods 33

cravings 38–9

Creamy buckwheat porridge with cashew milk 210

Creamy mushroom soup 191

cucumber

Cleanse and renew smoothie 104

Lee’s green juice 119

Purple power smoothie 111

Creamy buckwheat porridge with cashew milk 210

cumin

Cumin digestive aid 107

Fermented salsa 235

Curative coffee 39, 136

curry

Karmic korma 176

curry leaf

Aromatic curry leaf tisane 43, 131

custard

Baked blueberry custards 262

Chai custard 245

Vanilla custard 245

cytokines 16

daikon

Kimchi 83, 232

daily activity planner 64

dairy products

full-fat 30, 100

substitutes 99

see also butter; milk; yogurt

dairy-free products 30, 99

Dandy chai latte 43, 143

Delectable detox soup 182

de-stressing activities 21

detoxing 26, 27, 68, 69, 90–5

saltwater flush 75

sauna 75

diatomaceous earth 75–6, 104

dietary fiber 10–11, 87

digestive tract

Cumin digestive aid (jeera vellam) 107

detoxing 26, 27, 68, 69, 90–5

enzymes 27

drinks

caffeinated 30, 61

chocolate-based 30, 136

Egg milk 122

Electrolyte balancer 119

Nutmeg, saffron and cashew nightcap 39, 132

shopping list 101

see also chai; herbal teas; juices; lassi; smoothies and shakes; tea

dry mixes for travel 43

dry skin brushing 70

dulse flakes 45

Easy-to-make sauerkraut 83, 233

echinacea 80

eggs

Egg milk 122

organic, free-range 100

Scrambled eggs 39, 218

see also custard

eggplant

Ratatouille bowl 213

80/20 rule 32

Electrolyte balancer 119

elemental diet 29–65

elimination diet 29, 85–6

emulsifiers 22, 23

endotoxins 68

enemas 75

enteric nervous system 16

Epsom salt baths 74–5

exercise weekly planner 64

fats and oils

bad 30

good 34, 100

polyunsaturated 30

fatty acid sources 34

fennel

Fennel, tomato and roast garlic soup 184

White fish soup with saffron 170

fermented foods 32, 88

Creamy buckwheat porridge with cashew milk 210

daily consumption 83

Easy-to-make sauerkraut 83, 233

Fermented salsa 235

filtered water for 233

Homemade kombucha 83, 236

Kimchi 83, 232

SCOBY (symbiotic culture of bacteria and yeast) 236

fiber 10–11, 87

fish

Sardine mash pot 217

White fish soup with saffron 170

see also salmon

fish oils 34

flatulence 131

flavonoids 77

flavor enhancers 23

flaxseed 34, 88

Flirty French onion soup 192

flour 101

food acids 22

food additives 22–3

food dyes 23

food intolerance 15

food journal 86

freezing meals 40

fructose 29–30, 79, 82–3

fruit

low-fructose 82–3

shopping list 101

see also specific fruits

Garden-fresh asparagus soup 201

garlic

Anti-inflammatory cauli soup 161

bloating side effects 30, 75

Cleansing chicken and ginger soup 202

Fennel, tomato and roast garlic soup 184

Fermented salsa 235

health benefits 10, 11, 75, 86–7

Lamb broth 148

Minty smashed zucchini with garlic 226

Morning elixir 108

Pea, spinach and lamb soup 154

prebiotic 86–7

Ratatouille bowl 213

Thirty-clove garlic and onion soup 188

gateway foods 39

gelato

Raspberry gelato 259

gelling agents 23

gelatin 145, 250

ghee 34

ginger

Cleansing chicken and ginger soup 202

Cumin digestive aid (jeera vellam) 107

Dandy chai latte 43, 143

Morning elixir 108

Soothing sage, mint and ginger tea 140

Turmeric tea 135

Zested ginger beer 115

gliadin 18

gluten 18, 19, 82, 98

gluten sensitivity 98

goat’s milk products 30

goldenseal 77

grains

avoiding 30

reintroducing 30

shopping list 101

wheat 18–19

Grandma’s chicken soup 157

grapefruit seed extract 77

green beans

Green bean, tomato and mint mash 222

Market-fresh vegetable soup 158

Sweet green bean soup 164

green tea 88

gut 13

factors damaging 18–23

health checklist 82–4

gut barrier 12–17

gut-brain axis 16, 17

gut flora 6–7, 16, 79, 82, 86, 88, 111, 230

“friendly” 10, 12, 14, 15, 20

gut healing, phases of 26–7

gut-healing meal planners

for busy people 40–5, 62–3

four-week 52–9

seven days of soups 50

supercharged swap-outs 36

vegetarian (weekly) 60–1

gut-healing protocol

cravings 38–9

foods to avoid 29–32

foods to include 32–4

Heal Your Gut website 28

healing days 46–7, 81, 89

Heal Your Gut website 28

heavy metals 34, 76

hemp powder 61

herbs

Celery, leek and thyme soup 169

Market-fresh vegetable soup 158

shopping list 101

Summer herb soup 172

see also specific herbs

herbal teas 33, 80

Anti-inflammatory toddy 43, 128

Aromatic curry leaf tisane 43, 131

Chamomile and lavender tea 135

Dandy chai latte 43, 143

Homemade kombucha 83, 236

Nutmeg, saffron and cashew nightcap 39, 132

Soothing sage, mint and ginger tea 140

Turmeric tea 135

Hippocrates 6, 17

Homemade kombucha 83, 236

hydrogenated fats 30

ice cream

Avocado ice cream 260

Lemon and blueberry ice cream 246

Iceberg lettuce and coconut soup 175

ices see gelato

icons, guide to 98–9

immune system 13, 15, 21, 76, 77

Supercharged shake 104

indigestion 131

intestinal bacteria 18

intestinal wall 26, 28, 82

irritable bowel syndrome 225

Jeera vellam (Cumin digestive aid) 107

jelly

Almond milk jelly cup 250

Aloe vera jelly 256

juices 48

Lee’s green juice 119

kale

Broccolini, kale and mint soup 199

Market-fresh vegetable soup 158

Super green soup 168

Superfood soup 195

Sweet green bean soup 164

Karmic korma 176

kefir

Coconut kefir 83, 124

Kefir yogurt 253

Kimchi 83, 232

kombucha

Homemade kombucha 83, 236

krill oil 78

lactose intolerance 34

lamb

Lamb broth 148

Lamb and zucchini soup 196

Pea, spinach and lamb soup 154

lapachol 77

lassi

Avocado lassi 112

lauric acid 9

lavender

Chamomile and lavender tea 135

“leaky gut” 12, 15, 18, 241

Lee’s green juice 119

leeks

Celery, leek and thyme soup 169

Parsley and leek soup with lemon 198

Watercress, leek and coconut soup 167

lemon 74

in detox 69

Lemon and blueberry ice cream 246

Morning elixir 108

Parsley and leek soup with lemon 198

Lemongrass Thai soup 178

lentils 30, 61, 87

lettuce

Iceberg lettuce and coconut soup 175

L-glutamine supplement 79

licorice 80

lime

Coconut and lime tapioca pudding 249

Fermented salsa 235

Overnight edible smoothie 116

Raspberry and lime pudding 259

Zested ginger beer 115

liquid diet, transition from 84–5

liver detoxification 70

long-term healthy diet 27

low-FODMAP diet 30, 53, 192

lymphatic system 70

mangoes 87

Market-fresh vegetable soup 158

masala powder 132

mash

Broccoli mash 225

Cheesy mashed cauliflower 39, 206

Green bean, tomato and mint mash 222

Minty smashed zucchini with garlic 226

Mushy peas 214

Sardine mash pot 217

Savory smashed root vegetables 39, 227

Squashy yellow squash 221

meat

shopping list 100

see also beef; chicken; lamb

meditation 21

weekly planner 64–5

menu planning 29–65

microflora and steroids 21

microwaving 43

milk 100

goat’s milk products 30

shopping list 101

see also almond milk; cashew milk

mineral deficiency 99

mineral supplements 77

mint

Broccolini, kale and mint soup 199

Choc mint hot chocolate 136

Green bean, tomato and mint mash 222

Lee’s green juice 119

Minty smashed zucchini with garlic 226

Mushy peas 214

Soothing sage, mint and ginger tea 140

Morning elixir 108

mousse

Chocolaty mousse 254

mucus 83

mushrooms

Bok choy and mushroom soup 181

Creamy mushroom soup 191

Mushy peas 214

nitrites 21

nuts 87

shopping list 100

see also almonds; cashews

nut butters 100

nut milk 30

in smoothies 60

see also almond milk; cashew milk

Nutmeg, saffron and cashew nightcap 39, 132

oil pulling 74

oleuropein 77

olive leaf extract 75, 77

olive oil 32, 45

onions 30

Fermented salsa 235

Flirty French onion soup 192

Thirty-clove garlic and onion soup 188

oregano oil 74, 75, 76

Overnight edible smoothie 116

parsley

Lee’s green juice 119

Parsley and leek soup with lemon 198

parsnips

Savory smashed root vegetables 39, 227

pau d’arco 77

peas, green

Karmic korma 176

Mushy peas 214

Pea, spinach and lamb soup 154

pepper, cracked 45

peppermint

Choc mint hot chocolate 136

personal weekly planner 47

phytic acid 30

piperine 128

polyphenol-rich foods 88

polyunsaturated fats 30

porridge

Creamy buckwheat porridge with cashew milk 210

Slippery elm porridge 14, 15

potassium 79

potatoes, starches in 87

prebiotics 79

garlic 86–7

supplements 86

preservatives 19, 22–3

probiotics 79, 88, 230

“protein sparer” 147

puddings

Coconut and lime tapioca pudding 249

Raspberry and lime pudding 259

Tapioca pudding 241

purple foods 111

Purple power smoothie 111

quinoa 82

raspberries 39

Raspberry and lime pudding 259

Raspberry gelato 259

Smashed raspberry 257

Ratatouille bowl 213

red wine 88

reintroducing food 84–8

resistant starches 87

resting intentionally 73

reverse gateway food 39

rice malt syrup 82

saffron

Nutmeg, saffron and cashew nightcap 39, 132

White fish soup with saffron 170

Salmon and broccoli bowl 209

Salmon chowder 187

salsa

Fermented salsa 235

salt 33, 45

iodine-free 233

saltwater flush detox 75

Sardine mash 217

Sauerkraut 88

Easy-to-make sauerkraut 83, 233

sauna detox 75

Savory smashed root vegetables 39, 227

SCOBY (symbiotic culture of bacteria and yeast) 236

Scrambled eggs 39, 218

seafood shopping list 100

seeds 87

shopping list 100

shakes see lassi; smoothies and shakes

sheep’s milk products 30

shopping lists 100–101

skin

dry skin brushing 70

sleep (personal weekly planner) 64

slippery elm bark 80

Slippery elm porridge 14, 15

Smashed raspberry 257

smoothies and shakes

Anti-inflammatory squash whip 242

Berry burst smoothie 111

Berry smoothie bowl 240

Cleanse and renew smoothie 104

with hemp powder 61

Overnight edible smoothie 116

Purple power smoothie 111

spirulina powder 60

Supercharged shake 104

tips 48

see also lassi

soluble fiber sources 87

Soothing sage, mint and ginger tea 140

soups 32, 50–1

Anti-inflammatory cauli soup 161

Avocado and almond soup 163

Bok choy and mushroom soup 181

Broccolini, kale and mint soup 199

Celery, leek and thyme soup 169

Comforting cauli and turnip soup 194

Creamy mushroom soup 191

Delectable detox soup 182

Fennel, tomato and roast garlic soup 184

Flirty French onion soup 192

Garden-fresh asparagus soup 201

Iceberg lettuce and coconut soup 175

Karmic korma 176

Lemongrass Thai soup 178

Market-fresh vegetable soup 158

Parsley and leek soup with lemon 198

Summer herb soup 172

Super green soup 168

Superfood soup 195

Sweet green bean soup 164

Thirty-clove garlic and onion soup 188

Watercress, leek and coconut soup 167

Zesty zucchini soup 203

soups, with chicken, fish or meat

Cleansing chicken and ginger soup 202

Grandma’s chicken soup 157

Lamb and zucchini soup 196

Pea, spinach and lamb soup 154

Salmon chowder 187

Super-quick chicken soup 183

White fish soup with saffron 170

see also broths, bone

spices 80, 100

Chai custard 245

Dandy chai latte 43, 143

Spiced almond chai 139

see also specific spices

spinach

Cleanse and renew smoothie 104

Lamb and zucchini soup 196

Lee’s green juice 119

Pea, spinach and lamb soup 154

Purple power smoothie 111

Superfood soup 195

spirulina powder 60

squash

Anti-inflammatory squash whip 242

Squashy yellow squash 221

Superfood soup 195

stabilizers 23

starches, resistant 87

starchy vegetables 30, 87

steam room for detox 75

steroids 21

stevia 82

stock

Vegetable stock 151

see also broths, bone

strawberries

Berry smoothie bowl 240

stress and gut health 21

sugar 78, 99

in fruit 82–3

Supercharged shake 104

sugar-free products 99

Summer herb soup 172

Super green soup 168

Supercharged shake 104

Superfood soup 195

Super-quick chicken soup 183

supplements 78, 101

Sweet green bean soup 164

sweet potatoes

fiber 87

Savory smashed root vegetables 39, 227

sweeteners

artificial 19, 21, 101

see also sugar

tamari, wheat-free 45

tap water 83

tapioca

Coconut and lime tapioca pudding 249

Tapioca pudding 241

tea see herbal teas

thickening agents 23

Thirty-clove garlic and onion soup 188

toddy

Anti-inflammatory toddy 43, 128

tomatoes

Fennel, tomato and roast garlic soup 184

Fermented salsa 235

Green bean, tomato and mint mash 222

Market-fresh vegetable soup 158

Ratatouille bowl 213

White fish soup with saffron 170

toppings, tasty 45

trace minerals 33

trans fats 30

treats 85

tryptophan 16

turmeric 33, 128

Anti-inflammatory toddy 43, 128

Cleansing chicken and ginger soup 202

Lamb and zucchini soup 196

Turmeric tea 135

turnips

Comforting cauli and turnip soup 194

fiber in 87

Garden-fresh asparagus soup 201

Karmic korma 176

Salmon chowder 187

Savory smashed root vegetables 39, 227

uric acid production 77

Vanilla custard 245

vegetable fats and oils 30

vegetables 100

Creamy buckwheat porridge with cashew milk 210

Grandma’s chicken soup 157

green 33

Market-fresh vegetable soup 158

non-starchy 32

root 83

Savory smashed root vegetables 39, 227

shopping list 100

starchy 30, 52

Vegetable stock 151

see also specific vegetables

Vegetable stock 151

vegetarian meal planner 60–1

vinegar, apple cider 45, 147

vitamins 77–9

water, tap 83

water filter 83

Watercress, leek and coconut soup 167

weekly meal planner 47, 52–63

vegetarian 60–1

weeks 1 to 4 52–9

wheat 18–19

wheat allergy 98

White fish soup with saffron 170

wholefoods 83–4

yarrow 80

yeast flakes 45

Mushy peas 214

Savory smashed root vegetables 39, 227

yeast infections 8–11, 77

yogurt

Kefir yogurt 253

Zested ginger beer 115

Zesty zucchini soup 203

zinc supplement 79

zucchini

Kimchi 83, 232

Lamb and zucchini soup 196

Market-fresh vegetable soup 158

Minty smashed zucchini with garlic 226

Ratatouille bowl 213

Zesty zucchini soup 203