Gut Reset Program Freebie

Peach Cherry Smoothie
5 ingredients · 5 minutes · 1 serving
Directions Ingredients
1. Add all of the ingredients into a blender and blend until smooth. Pour into a glass and 1 cup Unsweetened Almond Milk
enjoy!
1 Peach (medium, pitted)
1/2 cup Cherries (pitted)

Notes
1 tbsp Chia Seeds
Leftovers 1/4 cup Vanilla Protein Powder

Best enjoyed immediately.
No Almond Milk
Use cow's milk or any other milk alternative.
More Fiber
Add spinach, kale, or ground flax.
No Fresh Peaches or Cherries

Use frozen instead.
Julie Moyer
Root Cause Medical
julie@rootcausemedical.com
Blueberry Coconut Chia Pudding
5 ingredients · 35 minutes · 2 servings
1. Add the coconut milk, blueberries, and vanilla to a blender and blend well until combined. 1 cup Canned Coconut Milk
2. Pour the blueberry mixture into a medium-sized bowl and add the chia seeds. Stir well to 1 cup Blueberries (plus extra for garnish)
combine. Refrigerate for at least 30 minutes or overnight to thicken.
1 tsp Vanilla Extract
3. Divide evenly between bowls or in to-go containers. Top with extra blueberries and
1/4 cup Chia Seeds
shredded coconut, if using. Enjoy!
2 tbsps Unsweetened Shredded Coconut (plus
extra for garnish)
Notes
Leftovers
Refrigerate in an airtight container for up to four days.
Serving Size
One serving is equal to approximately 1 1/3 cups of chia pudding.
Likes it Sweeter
Add maple syrup or honey.
More Flavor
Add cardamom.
Julie Moyer
Root Cause Medical
Toast with Sunflower Seed Butter & Blueberries
1. Spread the sunflower seed butter on top of the toasted bread. Top each piece of toast 2 tbsps Sunflower Seed Butter
with the blueberries and bee pollen. Enjoy!
2 slices Gluten-Free Bread (toasted)
1/2 cup Blueberries

Notes
1/2 tsp Bee Pollen
Leftovers
Serving Size
One serving is equal to two slices of toast.
Additional Toppings
Add hemp seeds or chia seeds.
No Bee Pollen
Use raw honey.
Julie Moyer
Root Cause Medical
Strawberry Blueberry Smoothie
1. Add all of the ingredients into a blender and blend until smooth. Pour into a glass and 1/2 cup Frozen Blueberries (wild)
enjoy!
1/2 cup Strawberries (stems removed)
1 1/4 cups Unsweetened Almond Milk

Notes
1 tbsp Chia Seeds
Leftovers 1/4 cup Vanilla Protein Powder

No Almond Milk
Use another plant-based milk such as coconut, cashew, or oat.
No Fresh Strawberries
Use frozen instead.
Protein Powder
This recipe was tested using plant-based vanilla protein powder.
Julie Moyer
Root Cause Medical
Cucumber, Mango & Banana Smoothie
1. Add all of the ingredients into a blender and blend until smooth. Pour into a glass and 1 cup Unsweetened Almond Milk
enjoy!
1/2 cup Frozen Banana
1/2 cup Frozen Mango

Notes
1/4 Cucumber (medium, chopped)
Leftovers 1 cup Baby Spinach

Best enjoyed immediately. 2 tbsps Almond Butter
No Almond Milk 1/2 tsp Cinnamon
Use another plant-based milk such as cashew or oat.
1/4 cup Vanilla Protein Powder
No Almond Butter
Use cashew butter or sunflower seed butter.
Additional Toppings
Add chia seeds or hemp seeds.
Protein Powder
This recipe was tested using plant-based vanilla protein powder.
Julie Moyer
Root Cause Medical
Rice Cereal with Coconut Milk & Blueberries
1. Place the cereal in a bowl and add the milk and blueberries. Enjoy! 3/4 cup Rice Puffs Cereal
2/3 cup Plain Coconut Milk (from the carton; or to
Notes taste)
1/2 cup Blueberries
No Coconut Milk
Use another milk instead, like almond or oat.
No Rice Puffs Cereal

Use crispy rice cereal or another cereal instead.
No Blueberries
Use another fruit instead, like strawberries, peaches, or banana.
Julie Moyer
Root Cause Medical
Grilled Chicken & Peach Salad
1. Preheat the grill over medium heat. 10 ozs Chicken Breast (boneless, skinless)
2. Add the chicken to a bowl along with half of the oil, half of the lime juice, garlic powder, 2 tbsps Extra Virgin Olive Oil (divided)
and half of the salt. Mix to combine.
1/4 cup Lime Juice (divided)
3. Place the chicken on the grill and cook for about five to six minutes per side or until
1/2 tsp Garlic Powder
cooked through. Remove the chicken from the grill and let it rest for five minutes before
slicing. 1/2 tsp Sea Salt (divided)
4. To assemble, divide the spinach, arugula, peaches, onion, and sliced chicken into bowls 2 cups Baby Spinach
and top with the remaining oil, lime juice, and salt. Enjoy!
2 cups Arugula
1 Peach (pitted, sliced)

Notes
1/4 cup Red Onion (sliced)
Leftovers
Refrigerate in an airtight container for up to three days.
Serving Size
One serving is equal to approximately 2 1/2 cups of salad.
Additional Toppings
Fresh herbs like parsley, basil, and cilantro. Top with your favorite dressing instead of the oil
and citrus mixture.
Julie Moyer
Root Cause Medical
Carrot & Fennel Soup
1. In a large saucepan, heat the oil over medium-high heat. Add the onion and cook until 1 tbsp Extra Virgin Olive Oil
translucent, about three to five minutes.
1 Yellow Onion (medium, diced)
2. Add the garlic and ginger and cook until fragrant, about one minute. Add the remaining
3 Garlic (clove, minced)
ingredients and bring to a boil. Simmer for 20 minutes, or until the carrots are fork tender.
1 tbsp Ginger (fresh, minced)
3. Transfer soup to a blender, or use an immersion blender, and blend until smooth. Divide
evenly between bowls, and enjoy! 3 Carrot (medium, peeled, chopped)
1/2 bulb Fennel (medium, chopped)

Notes 1 Apple (peeled, chopped)
4 cups Chicken Broth, Low Sodium

Leftovers
Refrigerate in an airtight container for up to four days. 1/2 tsp Sea Salt
Serving Size
One serving size is equal to approximately one cup.
Additional Toppings
Top with your choice of cooked protein. Fresh herbs like dill, parsley, or fronds from the
fennel.
Julie Moyer
Root Cause Medical
Fish Taco Bowls
1. Pat the cod dry with a paper towel. Add 1/5 of the oil, turmeric, garlic powder, and 1/2 of 2 Cod Fillet
the salt to the cod. Rub the spices into the cod and set it aside.
1/3 cup Extra Virgin Olive Oil (divided)
2. Heat a skillet over medium heat and then add the cod. Cook for four minutes per side, or
1/4 tsp Turmeric (ground)
until cooked through. Remove and let cool and then flake and set aside.
3. Using a blender or immersion blender, blend the remaining oil, lime juice, cilantro, and
remaining salt until smooth. 1/2 tsp Sea Salt (divided)
4. Divide the romaine evenly between bowls and top with the fish, tomatoes, mango, and 2 tbsps Lime Juice
avocado. Add the dressing and enjoy!
1/4 cup Cilantro (finely chopped)
6 leaves Romaine (large, chopped)

Notes
1 cup Cherry Tomatoes (halved)
Leftovers 1 Mango (peeled and cubed)

Refrigerate in an airtight container for up to two days. 1 Avocado (sliced)
More Flavor
Add jalapeno to the dressing before blending and purée. Add a touch of honey to the
dressing to for a bit of sweetness.
Additional Toppings
Add crushed tortilla chips to the salad for crunch.
No Blender
Finely chop the cilantro and shake the dressing ingredients together in a jar.
Fillet Size
One cod fillet is equal to 231 grams or eight ounces.
Julie Moyer
Root Cause Medical
One Pan Cod, Sweet Potatoes & Green Beans
1. Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper. 2 Sweet Potato (peeled, cubed)
2. Place the sweet potatoes on one side of the baking sheet and the green beans on the 4 cups Green Beans (trimmed)
other side, leaving room for the cod fillets in the middle.
2 tbsps Extra Virgin Olive Oil (divided)
3. Toss the potatoes and green beans in half of the oil, half the garlic powder, and salt and
2 tsps Garlic Powder (divided)
pepper. Bake for 15 minutes.
Sea Salt & Black Pepper (to taste)
4. Remove the baking sheet from the oven and add the cod fillets. Brush the rest of the oil
onto the fillets. Top with the remaining garlic powder, dill, salt, and pepper. Place back in 2 Cod Fillet (cut in half)
the oven for 15 minutes or until the sweet potatoes are soft.
1 tsp Dried Dill
5. Divide evely between plates and enjoy!
Notes
Leftovers
Fillet Size
One cod fillet is equal to 231 grams or eight ounces.
More Flavor
Squeeze fresh lemon on top when ready to serve.
Julie Moyer
Root Cause Medical
One Pan Taco Spiced Chicken & Peppers
1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. 1 lb Chicken Breast (boneless, skinless, cut into
strips)
2. Add the chicken and peppers to the baking sheet. Add the oil and taco seasoning and
toss to coat. 1 Yellow Bell Pepper (medium, sliced)
3. Spread the chicken and peppers out into an even layer on the baking sheet. Cook for 20 1 Red Bell Pepper (medium, sliced)
to 25 minutes or until the chicken is cooked through.
1 Orange Bell Pepper (medium, sliced)
4. Divide evenly between plates and enjoy!
2 tbsps Extra Virgin Olive Oil
2 tbsps Taco Seasoning

Notes
Leftovers
Serving Size
One serving is equal to approximately one cup.
More Flavor
Add black beans. Squeeze some lime juice on top when serving. Top with green onions,
cilantro, sour cream, cheese, guacamole, and/or salsa.
Serve it With
Corn tortillas and/or tortilla chips. Serve with lettuce to make into lettuce wraps.
Julie Moyer
Root Cause Medical
Italian Chicken & Rice Meal Prep Bowl
1. Cook the rice according to package directions. 1 cup Brown Rice (dry)
2. Preheat the oven to 425ºF (220ºC) and line a baking sheet with parchment paper. 1 1/4 lbs Chicken Breast (cut into large cubes)
3. Add the chicken, broccoli, red onion, cherry tomatoes, and zucchini to the baking sheet. 2 cups Broccoli (cut into small florets)
Drizzle with the oil and season with Italian seasoning, garlic powder, salt, and pepper.
1/2 cup Red Onion (cut into thick slices)
4. Bake for 16 to 18 minutes or until the chicken is cooked through and the vegetables are
1 cup Cherry Tomatoes
just tender, stirring halfway through if needed. Season with additional salt and pepper if
needed. 2 Zucchini (small, chopped)
5. Divide the rice, chicken, and veggies evenly between meal prep containers or plates and 2 tbsps Extra Virgin Olive Oil
enjoy!
1 tbsp Italian Seasoning
1 tsp Garlic Powder
Notes
Leftovers
Refrigerate for up to three days.
More Flavor
Add other dried herbs and spices to taste, like red pepper flakes, onion powder, or parsley.
Additional Toppings
Avocado or dipping sauce, like tzatziki or hummus.
No Brown Rice
Omit or use white rice, quinoa, or cauliflower rice instead.
Julie Moyer
Root Cause Medical
Mango & Black Bean Quinoa Salad
1. Cook the quinoa according to package directions. Set aside to cool. 1/2 cup Quinoa (uncooked)
2. Combine the cooled quinoa and all remaining ingredients in a large bowl and mix until 2 cups Black Beans (cooked)
well combined. Divide evenly between plates and enjoy!
1/2 cup Red Onion (diced)
1 Mango (peeled, diced)

Notes
2 cups Baby Spinach (chopped)
Leftovers 1/4 cup Cilantro (chopped)

Refrigerate in an airtight container for up to four days. 2 tbsps Lime Juice
Serving Size 1 tbsp Extra Virgin Olive Oil
One serving is equal to approximately one cup.
1/4 tsp Cumin
Julie Moyer
Root Cause Medical
Lemon, Garlic & Herb Pasta with Chickpeas
1. Cook pasta according to the package. 2 cups Brown Rice Penne (uncooked)
2. While the pasta is cooking, in a bowl, add the chickpeas, olive oil, lemon juice, garlic, 2 cups Chickpeas (cooked, drained)
oregano, salt and pepper. Mix to combine and set aside to marinate.
1 tbsp Extra Virgin Olive Oil
3. Add the pasta to a serving bowl followed by the chickpea mix (including the liquid). Toss
1 1/2 tbsps Lemon Juice
to combine.
2 Garlic (cloves, minced)
4. Add the parsley, basil, dill and toss again. Divide into bowls and enjoy!
1/2 tsp Oregano
Notes Sea Salt & Black Pepper (to taste)
2 tbsps Parsley (chopped)

Leftovers 2 tbsps Basil Leaves (chopped)
Refrigerate leftovers in an airtight container for up to three days.
2 tbsps Fresh Dill (chopped)
Serving Size
One serving is equal to approximately 1 1/2 cups of pasta.
More Flavor
Add more lemon juice, olive oil, oregano.
Additional Toppings
Chili flakes and/or plant-based cheese.
Julie Moyer
Root Cause Medical
Ginger Turmeric Salmon & Potatoes
1. Preheat the oven to 375°F (190°C) and line a large baking sheet with parchment paper. 1 1/4 lbs Salmon Fillet
2. Arrange the salmon fillets, sweet potato, and snap peas onto the baking sheet. 2 Sweet Potato (medium, sliced or chopped)
3. In a small bowl, stir together the coconut oil, turmeric, ginger, and salt. Coat the salmon 4 cups Snap Peas (trimmed)
fillets and toss the veggies in the mixture.
2 tbsps Coconut Oil (melted)
4. Roast for 20 minutes, or until the salmon is cooked through and the veggies are tender.
1 tsp Turmeric (ground)
Divide onto plates and enjoy!
1 tsp Ground Ginger
Notes 1/2 tsp Sea Salt
Leftovers
Serving Size
One serving equals approximately five ounces of salmon, one cup of sweet potatoes, and
one cup of snap peas.
More Flavor
Add lemon juice or herbs.
Julie Moyer
Root Cause Medical
Chicken, Kale & Sweet Potato Skillet
1. Heat a skillet or pan over medium heat. Add the chicken to the pan, breaking it up as it 8 1/16 ozs Extra Lean Ground Chicken
cooks. Once it is cooked through and no longer pink, season with the chives, garlic
1 tsp Dried Chives
powder, and half of the salt. Transfer to a bowl and set aside.
2. Add the coconut oil to the pan. Add the sweet potatoes and cook for eight to 10 minutes,
stirring often, until the sweet potatoes are tender and browned. 1/4 tsp Sea Salt (divided)
3. Add the kale and the cooked chicken to the pan with the sweet potatoes and continue to 1 tbsp Coconut Oil
cook for one to two minutes until the kale has wilted and the chicken has warmed
1 Sweet Potato (medium, peeled and diced)
through. Season with the remaining salt.
1 cup Kale Leaves (finely chopped)
4. Divide between plates and enjoy!
Notes
Leftovers
Serving Size
One serving is approximately equal to two cups.
More Flavor
Add other dried herbs and spices to taste.
No Chicken
Use turkey or pork instead.
No Coconut Oil
Use avocado oil or extra virgin olive oil instead.
No Chives
Use another dried herb instead.
Sweet Potato
One medium sweet potato is approximately equal to two cups diced.
Julie Moyer
Root Cause Medical
Three Bean Salad
1. Add all the ingredients to a mixing bowl and combine well. Divide into bowls and enjoy! 1/2 cup Chickpeas (cooked)
1/2 cup Red Kidney Beans (cooked)
Notes 1/2 cup Cannellini Beans (cooked)
1 Tomato (medium, diced)

Leftovers
Refrigerate in an airtight container for up to four days. 1/2 Red Bell Pepper (medium, diced)
Serving Size 2 tbsps Red Onion (diced)

One serving equals approximately 1 1/2 cups. 1/4 cup Cilantro (chopped)
More Flavor 1 tbsp Extra Virgin Olive Oil
Add sliced chili peppers, crushed garlic, salt and pepper.
1 tbsp Lime Juice (to taste)
Julie Moyer
Root Cause Medical
Salmon & Roasted Root Veggie Salad
1. Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper. 1 Sweet Potato (medium, peeled and diced)
2. Place the diced sweet potato on one side of the baking sheet and the diced beet on the 1 Beet (medium, peeled, and diced)
other. Drizzle with a third of the oil and season with salt and pepper to taste. Bake for 15
3 tbsps Extra Virgin Olive Oil (divided)
minutes.
3. Remove the baking sheet from the oven and stir the sweet potatoes and the beets. Pat
the salmon dry then carefully place the salmon in the center of the baking sheet. Season 10 ozs Salmon Fillet
with salt and pepper to taste. Return the baking sheet to the oven and continue to bake
1 tbsp Lemon Juice
for 15 to 18 minutes or until the salmon is cooked through and the vegetables are tender.
1 tsp Dijon Mustard
4. Meanwhile, make the dressing by combining the lemon juice, Dijon mustard, turmeric,
and the remaining oil in a small bowl or jar. Season with salt and pepper to taste. 1/8 tsp Turmeric
5. To assemble the salad, divide the spinach between bowls and top with the sweet potato, 3 cups Baby Spinach
beet, and salmon. Sprinkle with the pumpkin seeds and drizzle with the dressing. Enjoy! 2 tbsps Pumpkin Seeds
Notes
Leftovers
Refrigerate in an airtight container for up to three days. Assemble and/or dress the salad just
before serving.
Serving Size
One serving is approximately 3/4 cup roasted veggies, five ounces of salmon, and 1 1/2
tablespoons of dressing.
Additional Toppings
Cooked quinoa or wild rice, avocado, lentils or chickpeas, sliced cucumber, bell pepper, or
hemp seeds.
No Salmon
Use chicken or tofu instead.
Julie Moyer
Root Cause Medical
Ginger Chicken Bowl
1. Heat a skillet over medium heat. Add half the oil and then the cauliflower rice. Sauté for 1 tbsp Extra Virgin Olive Oil (divided)
five to seven minutes, then remove and set aside.
3 cups Cauliflower Rice
2. In the same pan, over medium-high heat, add the remaining oil and ground chicken and
1 lb Extra Lean Ground Chicken
cook for five minutes, breaking apart into smaller pieces.
2 tbsps Coconut Aminos
3. Add in coconut aminos, ginger, and garlic. Cook for another five minutes, until cooked
through and golden. 1 tsp Ground Ginger
4. Divide the cauliflower rice onto plates. Top with the ground chicken, cucumber, carrots, 1 tsp Garlic Powder
and cilantro. Enjoy!
1/2 Cucumber (sliced)
1 Carrot (medium, peeled, and grated)

Notes
1/4 cup Cilantro (chopped)
Leftovers
More Flavor
Use fresh ginger and garlic in place of ground ginger and garlic powder.
Additional Toppings
Swap cilantro out for mint for a fresh twist.
Julie Moyer
Root Cause Medical
Creamy Basil Spaghetti
1. Cook the spaghetti according to package directions. Drain and rinse the pasta under 1/2 cup Brown Rice Spaghetti
water to remove the excess starch from the noodles.
3/4 cup Canned Coconut Milk
2. Meanwhile, add the coconut milk, basil leaves, garlic, and salt to a blender and blend
1/2 cup Basil Leaves (plus more for serving)
until just combined. (Separate may occur with the coconut milk in the blender. This will
not affect the taste or texture of the recipe.) 1 Garlic (large clove, minced)
3. Heat a pan over medium heat. Add the water and onion and cook for three to five 1/4 tsp Sea Salt
minutes until the onions begin to soften and the water evaporates. Add the coconut basil
2 tbsps Water
sauce to the pan with the onions. Bring the sauce to a simmer and continue to cook for
eight to 10 minutes until the sauce begins to reduce and thicken slightly. 1/4 Sweet Onion (diced)
4. Add the cooked spaghetti to the pan with the coconut basil sauce and toss to coat the
noodles in the sauce and continue to cook for another minute or until the noodles have
warmed through. Season with additional salt if needed and top with additional basil if
desired. Enjoy!
Notes
Leftovers
More Flavor
Add lemon juice, nutritional yeast, red pepper flakes, black pepper, or additional garlic to the
sauce. Saute the onions in extra virgin olive oil or butter instead of water.
Spaghetti
1/2 cup of dry spaghetti is equal to 128 grams/4.5 ounces.
Serve it With
Roasted or steamed vegetables, salad, and/or cooked protein like tofu, chicken, or fish.
No Sweet Onion
Use yellow or red onion instead.
Julie Moyer
Root Cause Medical

Gut Reset Program Freebie

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Gut Reset Program Freebie

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Peach Cherry Smoothie

5 ingredients · 5 minutes · 1 serving

1/2 cup Cherries (pitted)

Leftovers 1/4 cup Vanilla Protein Powder

No Fresh Peaches or Cherries

1/2 cup Blueberries

1 1/4 cups Unsweetened Almond Milk

Leftovers 1/4 cup Vanilla Protein Powder

1/2 cup Frozen Mango

Leftovers 1 cup Baby Spinach

No Rice Puffs Cereal

1 Peach (pitted, sliced)

1/2 bulb Fennel (medium, chopped)

4 cups Chicken Broth, Low Sodium

6 leaves Romaine (large, chopped)

Leftovers 1 Mango (peeled and cubed)

2 tbsps Taco Seasoning

1 Mango (peeled, diced)

Leftovers 1/4 cup Cilantro (chopped)

Sea Salt & Black Pepper (to taste)

Notes Sea Salt & Black Pepper (to taste)

2 tbsps Parsley (chopped)

Notes 1/2 tsp Sea Salt

1 Tomato (medium, diced)

Serving Size 2 tbsps Red Onion (diced)

1 Carrot (medium, peeled, and grated)

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