TABLE OF

contents
introduction
What Is Gut Health?
Why Is Gut Health Important?
The Influence The Microbiome Has On The Body
Symptoms Of Poor Gut Health

What Is The Cause Of Gut Health Decline?

Inflammatory Diet
Toxic Emotional Environment
Antibiotics
Medications
Toxic Chemicals

What Happens When Gut Health Declines?

Irritable Bowel Syndrome (IBS)
Leaky Gut
Gastroesophageal Reflux Disease (GERD)
Inflammatory Bowel Disease (IBD)
Mental Illness

7 Methods To Healing, Replenishing & Maintaining The

Gut
Stop The Onslaught
Fermented Foods, Prebiotics, Probiotics
Diverse Diet, Fruits, Vegetables, Leafy Greens, Whole Grains
Movement
Natural Household Cleaners
Outdoors, Gardening and Dirt
Mindset and Meditation

Conclusion
Recipes To Support Optimal Gut Health & Weight Loss

2
 Recipes
Deviled Eggs
Breakfast 25 - 33 Sesame Ginger Green Beans (GERD Friendly)
Cauliflower Mash (IBD Friendly)
Cinnamon & Banana Pancakes with Ghee Drive Thru French Fries
Nutty Banana Smoothie Cauliflower “Mac And Cheese” (GERD Friendly)
Banana Ginger Smoothie Sweet Potato Fries
Green Peas & Brussels Sprouts Frittata
Slow Cooker Oatmeal
Salmon Quiche (IBS Friendly) Snacks 76 - 84
Pumpkin & Sunflower Seed Banana Bread
(IBS Friendly) Honey Cinnamon Chickpeas
Curried Carrot Chips
Classic Bread & Butter Pickles
Main Dishes 34 - 55 Ginger & Turmeric Hummus
Beet Mash Toast
Classic Gnocchi
Garlic Rosemary Roasted Nuts (IBD Friendly)
Beet Burger
Kimchi Hummus
Asian Mushroom Wellington
Flu Buster Elderberry Syrup
Butternut Squash Tacos
Taste Of The Far East
Veggie Shepherd’s Pie Dessert 85 - 90
Fennel & Turmeric Chicken
Aloo Gobi Oatmeal Pumpkin Cookies
Fish Cakes (IBD Friendly) Soft Gingerbread Cookies
Simple Polish Hunting Cabbage (GERD Vanilla Milkshake
Friendly) Nutty Bombs
Chicken Salad (IBD Friendly) Easy Peasy Vanilla Coconut Bombs
Gut Friendly Chicken Nuggets Key Lime Fat Bombs
Sweet & Sour Chicken over Red Cabbage
(IBS Friendly)
Gut Healthy Beef Burger
Probiotic 91 - 101
Vegan Mac
Vegan Fish Filet Sandwich Homemade Classic Kimchi Recipe
Vegan 7 Layer Burrito Fermented Garlic Dill Pickles
Coconut Milk Kefir Smoothie
Traditional Sauerkraut
Soups 56 - 65 Miso Soup with Fermented Vegetables
Fermented Beet Kvass
Vegetable Stock Dairy-Free Probiotic Cashew Yogurt
Miso Soup Sourdough Pancakes
Bone Broth Tempeh Stir-Fry with Ginger-Turmeric Sauce
Ginger & Broccoli Soup Lacto-Fermented Carrots with Ginger
Tuscan & Kale Chickpea Soup
Cumin & Carrot Soup Fight Brain Fog, Anxiety, Low
Moods, and Memory Loss in Just
Vegan Clam Chowder
30 Seconds Per Day
Pumpkin & Chickpea Soup (GERD Friendly) • Improve Memory and Focus
• Eliminate Brain Fog and Fatigue
• Reduce Stress and Anxiety
• Reduce Depressive Symptoms
• Optimize the Gut-Brain Axis to
Protect Cognitive Health
• Improve Cardio-Respiratory
Vegetable & Chickpeas Pilaf Endurance
• Enhance Sleep Quality
Sunchoke Slaw • Reduce Gut Inflammation and
Apple Cider Roasted Veggies Enrich Gut Microbiota

3
 GUT HEALTH
INTRODUCTION
My name is Dr. Partha Nandi. I am a practicing gastroenterologist in Detroit,
Michigan. As a professional dedicated to healing disease and promoting health, I
am thrilled that you are here reading this guide and excited that you’re starting
your journey to better health—especially brain health.

I’ve been focused on gut health for over two decades, and if I’ve learned anything
during that time, it’s that Hippocrates was right: “All disease begins in the gut.”
What we now understand more deeply is that includes the brain.

I’ve seen hundreds of patients over the years. Some had obvious digestive issues
like Inflammatory Bowel Disease, Celiac Disease, or Leaky Gut. But many others
came in struggling with things like depression, anxiety, brain fog, poor memory, or
chronic fatigue—symptoms that don’t immediately seem “gut-related.” But they
often are.

That’s because the gut and brain are intimately connected. Your gut microbiome
plays a critical role in producing neurotransmitters like serotonin and dopamine—
chemicals that directly affect your mood, focus, and mental clarity. When the gut
is out of balance, it sends distress signals to the brain. The result? Emotional
instability, mental fog, low energy, and more.

Many of my patients were surprised to learn that their mental and cognitive
symptoms were rooted in an unhealthy microbiome—and that by healing their gut,
4
“All
they could start feeling better mentally,
emotionally, and physically.

disease Because you picked up this guide, chances

are you or someone you love is dealing with

begins
brain-related symptoms like low energy,
mood swings, brain fog, or even depression
and anxiety. Or maybe you just want to feel

in the sharper, more focused, and more

emotionally resilient. Whatever brought you
here, I want you to know: you’re in the right

gut.” place. Supporting your gut is one of the

most powerful ways to support your brain.

Hippocrates In this guide, we’re going to talk about how

gut health impacts brain function, mood,
and mental well-being. I’ll also walk you
through common issues that show up
when the gut-brain axis is disrupted, and
give you 7 simple, effective strategies for
healing the gut so your brain can thrive.

Healing takes time. Replenishing and

restoring a damaged gut and microbiome
can take at least 100 days—but if you
commit to this process, the payoff is
lifelong vitality, clarity, and resilience.

I’m here to support you. And I encourage

you to find a healthcare provider you
trust—someone who understands the
gut-brain connection and can help
guide you toward long-term wellness.

to your health,
Partha Nandi MD FACP

5
FIRST, WHAT IS A healthy gut is absolutely
essential for keeping you
GUT HEALTH? in optimum condition.
Your digestive system:
As a gastroenterologist, I focus a lot on my
patients’ digestive systems, otherwise known • Is the first barrier against
as their “gut.” The gut is as valuable to the unwanted intruders that
body as the brain, the heart, or any other vital enter the body
organ or organ system. The state of the gut
can affect one's health and wellbeing • Eliminates unwanted
dramatically, and yet it's surprising how little and dangerous toxins
attention we pay to it.
• Absorbs all essential
vitamins, minerals, fats
The term “gut health” refers to the wellbeing
and proteins needed to
of your digestive system, and the core facet of
your gut health is your microbiome. Your gut is build and repair cells
home to trillions of bacteria: fungi, protozoa and provide energy
and other microorganisms, collectively known • Produces important
as your microbiome. And they are a neurotransmitters and
quantifiably large part of your body. Taken
hormones
alone, your microbiome can weigh as much as
two to three pounds! Think about how large • Houses 70-80 percent of
that is and how many different functions of your immune system
the body that can affect. While certain
You can see how, if your
bacteria cause infections and systemic
gut is in poor condition, a
diseases, the majority of bacteria in your
microbiome actually support your immune multitude of areas and
system and overall health. Within your body systems of your body can
you have at least as many microorganisms as be negatively affected.
you do cells – and quite possibly more.1

WHERE IS THE GUT LOCATED IN THE HUMAN BODY?

The gut is simply another term for the body's entire gastrointestinal system. This
system actually begins at the mouth and travels all the way to the anus. In between,
the route travels from your throat to esophagus to stomach to small intestine to large
intestine to your rectum. More simply, the pathway that carries food from entry, to
processing and absorption, to exit, is all considered gut. The largest portion of the gut
is located in the abdominal region, which contains the entirety of your stomach, small
intestine, and large intestine.
6
WHY IS GUT HEALTH IMPORTANT?
Your gut is the main entryway through which external matter enters your body. It’s
the gateway to your castle! Through your gut, your body absorbs all the nutrients it
requires to run optimally, repair cells, build new cells, provide energy, increase
stamina, maintain good organ health, and maintain cognitive stability. Because
your body literally builds itself from what you put into your digestive system, it is
extremely important to be conscious of what you are eating, and also how well
your body is utilizing this nutrition.

For example, if you are eating healthy nutritious food but your microbiome is
poorly conditioned, it is very unlikely that you are effectively absorbing all the
nutrients you consume. I meet a lot of people who are frustrated because they are
eating relatively well but still don’t feel good and aren’t reaping the full benefits of
their hard work. When I hear this, I know their gut is not absorbing their food like it
should be; the culprits are often unhealthy microbiomes and damaged intestinal
lining.

HEALTHY GUT
7
HOW DOES YOUR GUT AFFECT YOUR BRAIN?
You might not think that your digestive system has anything to do with how you feel
emotionally or mentally—but it absolutely does. In fact, your gut and your brain are in
constant communication through a pathway called the gut-brain axis. This isn’t just a
theory. It’s one of the most well-documented and exciting areas of medical research
today.

The main highway for this communication is the vagus nerve—a direct line running
between your gut and your brain. When your gut is inflamed, imbalanced, or
overloaded with harmful bacteria, that inflammation and imbalance get signaled
directly to your brain. The result? Brain fog, poor focus, low mood, anxiety, memory
issues—even depression.

That’s because your gut doesn’t just digest food—it also plays a major role in
producing key brain chemicals. Here are just a few examples:

• 90% of your serotonin—the neurotransmitter responsible for regulating mood,

sleep, and appetite—is made in your gut.
• 50% of your dopamine, which helps with motivation, pleasure, and mental
clarity, is also produced in the gut.
• The gut also produces GABA, a calming neurotransmitter that helps reduce
anxiety and regulate stress.

So when your gut is out of balance, your brain chemistry is out of balance too.
Researchers from the National Institutes of Health found that changes in gut bacteria
occurred before signs of cognitive decline appeared—such as amyloid plaque buildup
in the brain, a key marker of Alzheimer’s Disease. Other studies published in journals
like Nature and The Cleveland Clinic Journal of Medicine have confirmed that
conditions like depression, anxiety, and chronic fatigue are closely linked to
disruptions in gut health.

In simple terms: if your gut is struggling, your brain will feel it.

That’s why addressing gut health isn’t just about digestion—it’s one of the most
effective ways to support long-term cognitive function, emotional stability, and mental
resilience.
8
THE INFLUENCE THE MICROBIOME
HAS ON THE BODY
There are over 1000 species of bacteria
in the average human microbiome. Each
one is different and plays various roles in
helping you to maintain optimum
health. Here are just a few of the main
things your microbiome influences:

Metabolism
Studies have found that the microbiome plays a role in total
body metabolism and basal metabolic rate; an unhealthy or
unbalanced microbiome may influence the risk for developing
metabolic syndrome (a constellation of signs like high blood
pressure, high triglycerides and high blood sugar that portends
to very poor cardiovascular outcomes), obesity and diabetes.

Digestion
The microorganisms in the microbiome help the body to digest
all types of food.7 Gut bacteria are particularly important for
digesting fiber effectively.8

Immune System
A healthy microbiome plays a fundamental role in
strengthening the immune system, preventing the
development of disease and helping produce many types of
essential vitamins.6

Emotional/Mental Health
A large percentage of your body's "happy hormones" like
serotonin are produced in the gut. Studies have found that
brain levels of serotonin are regulated by the gut microbiome,
especially during early life. This means that if you had poor gut
health during important developmental stages as a child, this
may increase your risk for anxiety and depression as an adult.
There are many links between the gut and good mental health
that I will discuss in more depth below.5

9
 Heart Health
Studies have found that your gut bacteria profile may increase
or decrease your risk for heart disease. When you eat foods
like red meat or eggs, certain bacteria ingest proteins from this
food to make a breakdown product that is converted in the
liver to trimethylamine N-Oxide, or TMAO. Why is TMAO such a
big deal? Studies have shown that higher TMAO levels can
alter your platelet (blood clotting) functions and inflame blood
vessel linings, contributing to cardiovascular disease.2

Kidney Health
People who have a hard time processing TMAO may be at
greater risk for kidney disease as well.3

5 Senses
Studies have found that the balance of bacteria in your
microbiome affects how you process things like light, sound,
sights, flavors and textures.4

Weight/Obesity
An unhealthy microbiome may increase one's risk for obesity.
Studies have found that the balance of your gut bacteria affects
your brain’s ability to accurately detect hunger, satiety, and your
overall true appetite.6

SYMPTOMS OF POOR GUT HEALTH

How do you know if your gut is in good condition or not? Because the gut
influences so many systems and processes in the body, it can be tricky to pinpoint
exactly what is going on, and whether your gut is the culprit. So whether or not you
suffer from any of the symptoms below, gut maintenance is important for
everyone and should be a high priority.

Fight Brain Fog, Anxiety, Low Moods, and Memory Loss in 30

Seconds Per Day With Dr. Partha Nandi’s Mindbiotic Chews
The following can all be symptoms
of an unhealthy microbiome and
digestive system:
• Frequent bloating and/or gas
• Diarrhea or constipation
• Abdominal pain and discomfort
• Uncontrollable food cravings,
particularly for sugar and
carbohydrates
• Bad breath
• Food allergies or sensitivities
• Trouble losing or gaining weight
• Depression, anxiety or other
mental health issues
If you struggle from one or more of
• Skin problems such as rashes,
these symptoms, creating a gut-
acne, eczema, and rosacea
healing plan should be a high
• Weakened immune system
leading to frequent illnesses priority for you. When gut issues
• Type 2 diabetes are ignored, they become worse
• Autoimmune disorders over time, and can lead to more
• Digestive diseases such as IBD, dramatic and complicated health
IBS, and Leaky Gut conditions, as well as possibly
• Poor memory and focus, ADHD, chronic disease. Wherever you are
brain fog in your health journey – coming
• Adrenal fatigue from a place of good health, or of
• Chronic pain mild symptomatic ailments, or of
• Chronic fatigue major health concerns – now is the
• Thyroid irregularities time to focus on creating a lifestyle
• Frequent nasal and sinus that supports and maintains
congestion optimum gut health and gives you
the best chance for a high quality
of life.

11
 WHAT IS THE CAUSE OF
GUT HEALTH DECLINE?
The human body is impressively resilient. Some people can live an unhealthy
lifestyle for years without much consequence. But slowly, over time, the body will
wear down and start to show signs and symptoms of decline. When someone
comes into my office with gut trouble, I examine a variety of potential contributing
factors.

INFLAMMATORY DIET
Your gut is the most vulnerable part of your body to intruders, as there is only a
single-cell layer between your digestive lining and your bloodstream. The digestive
tract is specifically designed to absorb nutrients and building blocks from the food
you eat to generate energy, healing compounds, components for cell structures,
and more. It naturally absorbs very specific vitamins and minerals from real,
honest, minimally processed foods. Anything else that enters the body is basically
unrecognizable and will be labeled as such by your digestive tract.

When you eat heavily processed foods, refined sugars, preservatives, and other
unnatural ingredients, your body does not know what to do with them. This is
because they are so processed that they are literally unrecognizable to our cells.
There may not be any problems if you eat them once or twice, but when you eat
them over and over again, or they become the bulk of your diet, your body will act
defensively and mount a sustained inflammatory response.

As you continue to eat these foods, the inflammation will persist and slowly
damage the single-cell layer of your intestinal lining. On a microscopic level, your
cells start to split apart and eventually leave gaps in your intestinal wall. When

FAST FOOD swaps

swap FAST FOOD HEALTH HERO
CHICKEN NUGGETS for CHICKEN NUGGETS page 48
swap FAST FOOD DRIVE THRU FRENCH
FRENCH FRIES for FRIES page 73
swap BIG VEGAN
MAC for MAC page 52
swap FILET-O-FISH VEGAN FISH FILET
SANDWICH for SANDWICH page 53
swap 7 LAYER VEGAN 7 LAYER
BURRITO for BURRITO page 55
swap FAST FOOD VANILLA VANILLA
MILKSHAKE for MILKSHAKE page 86
12
there are gaps in the intestinal wall, foods can leak through into your bloodstream
undigested. This is known as leaky gut syndrome.

As these foreign and toxic substances flood your bloodstream, your body
recognizes portions of these substances and attempts to mount an immune
response to these invaders. In some cases, your immune cells can start attacking
your own body tissue instead of the foreign substances, setting off an
autoimmune response from your body. The consequences of an autoimmune
response can include inflammatory and allergic reactions, hormone imbalances,
mental illness, and many of the other symptoms listed above.

TOXIC EMOTIONAL ENVIRONMENT

An extensive 12-year study called the Whitehall 2
Study that followed more than 10,000 people TRY DR. NANDI'S
confirmed that there is a strong link between toxic
relationships, stress, and poor health outcomes.
FLU BUSTER
This study found that those who stayed in negative ELDERBERRY
relationships had a higher risk for developing heart
problems, chronic fatigue, adrenal problems and COUGH SYRUP
more. This was largely due to the extra stress and
emotional strain these relationships caused the
page 84
participants.47

ANTIBIOTICS
Antibiotics, by design, are made to kill bacteria.
When you take a round of antibiotics you wipe out
not only the bad, infectious bacteria that is making
you sick, but also a portion of the good, beneficial
bacteria of your microbiome. Many people don’t
know that they need to make an effort to replenish
their microbiome after a round of antibiotics or their
immune system may weaken, leaving them
susceptible to a variety of health problems.48
Furthermore, antibiotics are often overprescribed for medical issues that don’t
require their use, and this overuse can cause one’s microbiome to become
severely depleted.

It takes an average of 100 days to completely restore the microbiome if you are
supporting the gut (i.e. eating fermented foods, lots of fruits and vegetables, leafy
greens, whole grains and fiber rich foods). Most Americans, however, are taking
antibiotics frequently and eating a diet that consists largely of over processed,
gut-damaging, inflammatory foods. It’s no wonder I have so many people coming
into my office with health problems rooted in a damaged gut and depleted
microbiome.

13
 MEDICATIONS
Medications are a common gut offender because they are often
unrecognizable by the body, since they are not food. They can spur
inflammation, irritate the gut lining, and even increase one’s risk of
problems like Inflammatory Bowel Disease.49
The following are medications that negatively affect your digestive system:
• Birth control pills (OCPs) • Antidepressants
• NSAIDs • Over-the-counter (OTC) painkillers
• Iron supplements • Opioid painkillers
• Antacids • Chemotherapy

TOXIC CHEMICALS
There are many toxic chemicals in the environment and your food can do some
serious damage to your gut. Many people don’t realize that toxic chemical
pesticides and herbicides are sprayed all over food, and the residue may still be on
the surface or absorbed deep into the produce you eat. Gardening chemicals like
Roundup have been scientifically proven to negatively affect the gut microbiome.

Roundup works primarily by blocking a metabolic pathway called the “shikimate

pathway” that is used by both plants and beneficial bacteria in the human
microbiome. Glyphosate, a main ingredient in Roundup, disrupts beneficial
bacteria, while harmful bacteria are highly resistant to this chemical.

WHAT HAPPENS WHEN

GUT HEALTH
DECLINES?
Poor gut health is the first falling domino in a long line of potential problems.

MENTAL HEALTH DECLINE

Your gut is often referred to by professionals as your “second brain”—and for good
reason. While we’ve already touched on the gut-brain connection, it’s important to
take a closer look at how dysfunction in the gut can actively contribute to mental
health decline over time.
When your gut is imbalanced—whether due to poor diet, chronic stress,
environmental toxins, or lack of microbial diversity—it can trigger low-grade
inflammation that doesn’t stay isolated to the digestive system. This inflammation
14
Symptoms of can travel directly to your brain via the vagus
Leaky Gut include nerve, the longest cranial nerve in the body. The
vagus serves as a communication superhighway
• Pain
between your gut and your brain, constantly
• Fatigue sending signals in both directions.
When inflammation travels along this nerve, it
• Nutritional deficiencies
can disrupt your brain’s ability to regulate mood,
• Weakened immune memory, and stress responses. This helps
system explain why people with gut issues so often
experience anxiety, irritability, difficulty
• Brain fog
concentrating, and even depressive symptoms.
• Memory trouble There’s also a deeper biological feedback loop
at play: when your gut microbiome is off, it
• Chronic diarrhea or
impairs the production of neurotransmitters like
constipation
serotonin, dopamine, and GABA—and when your
• Gas and bloating brain isn’t receiving the right chemical signals, it
can worsen the stress response, which then
• Skin breakouts, rashes,
further disrupts the gut. It’s a vicious cycle that
eczema, rosacea
can be hard to break without addressing both
• Mood disorders sides of the equation.
Emerging research has also linked gut
• Intense cravings,
dysfunction to more serious neuropsychiatric
especially for sugar and and neurodegenerative conditions. Studies now
carbohydrates suggest a potential role for the microbiome in
• Headaches the development of Alzheimer’s disease,
Parkinson’s, and even mood disorders like
• Autoimmune disorders3 bipolar disorder.
• Joint pain and arthritis The takeaway? An imbalanced gut doesn’t just
affect how you digest—it can slowly erode how
• Thyroid conditions you think, feel, and function mentally. The good
• Fibromyalgia news is that by restoring your gut health, you
create a ripple effect that supports your brain,
• Acne
your emotional well-being, and your long-term
mental clarity.
Leaky Gut is a condition
that you need to take
seriously, as it can lead to
a multitude of health
issues down the road. The
good news is that your
intestinal lining can
replace itself, and with
proper treatment and
lifestyle changes you can
recover from leaky gut.

15
GERD Symptoms of IBD
Gastroesophageal reflux disease (GERD) • Persistent
happens when acid and other contents from the
diarrhea
stomach pathologically rise up into your
esophagus, causing irritation of the sensitive • Constipation
esophageal lining. GERD is different than
occasional heartburn or indigestion, as it is • Urgent need to
chronic and happens at least twice a week. For go to the
some people, it can happen multiple times a bathroom
day.
• Abdominal pain
Symptoms of GERD
• Acid indigestion or difficulty • Unexplained
• Heartburn breathing, weight loss
especially during
• Painful burning exercise
sensations in the • Small appetite
throat/chest • Bloating
• Regurgitation • Chronic fatigue
• Bad breath
• Tooth erosion • Excessive saliva
• Abdominal pain • Hoarseness
• Chest pain or • A sour taste in the Symptoms More
discomfort mouth Common With
• Belching Ulcerative Colitis
• Asthma symptoms • Rectal bleeding
such as wheezing
If you have true GERD and not just irregular • Anemia
heartburn or indigestion, you will experience
several of the above symptoms on a daily basis
or several times a week. If this describes you, I Symptoms
would recommend scheduling an appointment
Unique to Crohn’s
with your doctor so that you can come up with a
plan that best meets your unique situation and Disease
needs. There are many things you can do to • Mouth sores
help relieve symptoms of GERD. You don’t need between gums
to suffer long term. and lower lip,
or bottom of
INFLAMMATORY BOWEL SYNDROME tongue
(IBS) • Anal tears,
Irritable Bowel Syndrome is a chronic disorder ulcers,
that affects the large intestine and produces a infections or
number of symptoms, including abdominal pain narrowing
and abnormal bowel motility such as diarrhea or
constipation. Sometimes, you can even alternate
16
between diarrhea and constipation. Although IBS is a chronic condition, most
patients I have worked with showed only moderate symptoms that could be kept
under control with a well-managed diet, lowered stress level, and a healthy lifestyle.
Those with severe symptoms of IBS may need additional medication and counseling
in order to fully manage the symptoms.

INFLAMMATORY BOWEL DISEASE (IBD)

Inflammatory Bowel Disease describes two conditions: Ulcerative Colitis and Crohn’s
Disease. Both are chronic inflammatory conditions of the gastrointestinal (GI) tract.
These conditions may occur together or separately. As of today, these are chronic
conditions that do not have a cure. There are, however, many treatment options that
can improve or even eliminate some IBD symptoms. Let’s look at each of these
conditions in more detail.

Ulcerative Colitis
Ulcerative Colitis (UC) occurs only in the large intestine and the rectum. It happens
when chronic inflammation damages the first inner layer of the colon or rectum. This
inflammation often produces painful sores or ulcers that can develop gradually or
suddenly. This in turn can result in bloody diarrhea, vision problems, joint problems,
and skin nodules. The mainstay of treatment for inflamed UC is to reduce the site of
inflammation and to block the cells that produce inflammatory chemicals and
signals.

Crohn’s Disease
Crohn’s disease can happen anywhere in the GI tract (from mouth to rectum), and is
not in a continuous line – it therefore is known to have “skip lesions” that can occur
randomly throughout your GI tract. Crohn’s disease manifests as chronic
inflammation damaging multiple layers of the lining of the GI tract. Crohn’s disease
generally begins in the small intestine and spreads to other areas, sometimes even
extending outside the anus to produce perianal lesions.

There is no one-size-fits-all regimen, and doctors approach treatment on a case-by-

case basis. The first step is obtaining a proper diagnosis.

17
7 METHODS FOR
HEALING, REPLENISHING
& MAINTAINING
THE GUT
Now that we've discussed what the gut is, why it is important, and how it’s intricately
connected to your brain health, let's dive into how you can care for your gut so that it
will support you and your brain throughout your life.

STOP THE ONSLAUGHT

1 When my patients come in with symptoms indicating a microbiome or gut
issue, I always recommend they follow a strict no-processed foods diet
for a designated amount of time. This means they don't eat anything that
comes out of a box, can or wrapper. Everything they consume must be
fresh, real, whole, honest food. I will give more examples in the next section.

Depending on the patient, I might also suggest they remove dairy and gluten from
their diet. This is not necessary for everyone, but is important for those that have an
underlying sensitivity or allergy.

I recognize how challenging this step is for most people. Modern, American lifestyles
consist largely of eating pre-made foods, processed freezer meals, take-out dinners,
packaged snacks, refined sugar, diet sodas, etc. But redefining your relationship with
food is paramount to long-term healing.

In the next section of this book I’ve included 50 delicious, gut-supporting recipes to
help you succeed on your healing journey.

2
INCREASE INTAKE OF FERMENTED FOODS, PREBIOTICS
AND PROBIOTICS
Fermented Foods
Eating naturally fermented foods has been found to strengthen the
immune system, help treat candida (a type of yeast), regulate sugar and carbohydrate
cravings, form a protective lining in the intestines that shields against pathogens and
may even help to reduce anxiety.16, 17, 18
Most cultures around the world regularly consume fermented vegetables or products
in their daily diet.
18
Here are a few of the best kinds to start adding to your grocery list, or even make
yourself, at home- recipes on page 91

• Kefir
• Kombucha
• Sauerkraut
• Pickles
• Miso
• Tempeh
• Natto
• Kimchi
• Yogurt
(choose one
with low
sugar
content)

Prebiotics
Prebiotics are foods that feed the bacteria in your gut, thus promoting the growth of
beneficial microbes. These foods are actually not digestible by human cells and we
need them for the purpose of fueling our microbiome. Prebiotics are generally fiber or
complex carbohydrates. They can be found in many fruits, vegetables and whole
grains.

Certain prebiotics have also been found to help reduce insulin levels or reduce insulin
resistance, and lower triglyceride and cholesterol levels in people who are overweight
or obese.9, 10, 11, 12, 13

Probiotic Supplements
Probiotic supplements contain specific strains of bacteria that help to populate the
gut and keep it in a positive balance. Although they don't normally permanently
colonize your intestines, they do help to change the composition of your microbiome,
and may have a positive impact on metabolism and overall well-being.14

Taking probiotics is not always necessary, nor is it always helpful, if your gut is already
in great condition. But probiotics have been found to be effective in helping those
whose gut microbiome has been compromised. This may happen, for example, due to
a round of antibiotics, poor long-term dietary decisions, illness, autoimmune
disorders, smoking, or exposure to certain chemicals in the environment.15

In other words, taking a high-quality probiotics supplement may be very useful in

restoring the gut microbiome of someone who is, or has been, sick. But they may not
be needed, or particularly beneficial, in those who are already healthy and thriving.

19
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“Struggling with digestive issues for years, MindBiotic made a noticeable difference
within a month. It balance my gut flora and erase bloating, significantly boosting my
mood and energy!” - Jordan T.

“With a family history of Alzheimer’s, I turned to MindBiotic for brain health support.
It’s made me more alert and quick to recal, a key part of my strategy to prevent
cognitive decline” - Thomas K.

“At 55, I’m all aware of the risk of cognitive decline. MindBiotic has been a critical
part of my strategy to maintain brain health, I feel sharper and more focused every-
day.” Robert E.
 3
DIVERSE DIET, FRUITS, VEGETABLES, LEAFY GREENS, AND
WHOLE GRAINS
Whole fruits, vegetables and leafy greens contain prebiotics and are also
full of important vitamins, minerals and micronutrients. There are a lot of different
things your body needs to get from food in order to thrive, and one of the best ways to
ensure you're getting them is by eating a wide variety of plant-based foods. These
naturally contain what you need, and in the most bioavailable form (unlike expensive
supplements which often end up in your urine instead of your cells).

Studies have found that a diet high in fruits and vegetables may prevent the growth
of some disease-causing bacteria.19 Fruits and vegetables also help to increase
healthy bacteria in the gut, strengthening the microbiome and in turn, strengthening
the immune system.20, 21, 22, 23

Your microbiome is filled with hundreds of species of bacteria, each of which has
certain roles and provides specific benefits to your health. Each species thrives off of
different nutrients. When you eat a diverse diet, you support diverse microbiota,
which is considered to be healthier and stronger than one lacking in diversity.24, 25, 26,
27, 28

How should you diversify your diet? Try a new fruit or vegetable each time you go
shopping. Make recipes from different countries that call for ingredients you wouldn't
normally use. Try to focus on what foods are in season. Eat food that is grown locally.
It can be a fun family challenge to see who eats the most variety of fruits, vegetables,
nuts or seeds during a week.

Research has found that eating whole grains helps to promote the growth of various
beneficial bacterial strains in the large intestine as well. We’ve known for a while that
whole grains are good for us, but now we know why. They also increase feelings of
fullness, reduce inflammation, and may reduce risk for heart disease. Whole grains
consist largely of fiber and non-digestible carbohydrates that feed the microbiota in
your intestine.29, 30, 31, 32, 33, 34

Here are 10 whole grains to focus on in your diet:

All of these grains are gluten free

• Quinoa • Buckwheat • Couscous

• Brown Rice • Whole wheat • Organic corn
• Oats • Rye
• Barley • Bulger

Fight Brain Fog, Anxiety, Low Moods, and Memory Loss in 30

Seconds Per Day With Dr. Partha Nandi’s Mindbiotic Chews
 4
LIVE A MOVEMENT-
ORIENTED LIFESTYLE
What does exercise have to do
with your microbiome? Quite a lot, surprisingly!
Studies have found that regular exercise
increases species diversity in your microbiome
and reverses gut imbalances related to Follow An
obesity.34, 35 80/20 Diet
How else is activity related to a healthy gut? If you are in overall good
Scientists in Ireland found that professional health, I recommend
athletes have far more diverse microbiomes following an “80/20
than their less-active peers.36 It’s important to
diet” lifestyle. 80% of the
remember that it's never too late to begin an
active lifestyle, so you should never be time you should be
discouraged by whatever stage of activity you focused on healthy, real,
participate in right now. However, it has been unboxed/unprocessed
shown that an active lifestyle in one's early foods. The rest of the
years has a significant impact on how healthy
and diverse your microbiome is as you get time you can have a
older – the sooner you start, the better.37 little treat or something
not as healthy. This

5
USE NATURAL HOUSEHOLD ensures you are getting

CLEANERS good nutrition to keep

your body in optimum
Chemical, antibacterial household
health while also
cleaners may leave your home surfaces clear
of bacteria, but this is actually not what is best enjoying yourself once
for your health. These chemicals not only kill in a while and indulging
harmful bacteria, but can kill the beneficial in your favorite treats.
bacteria, too. Exposure to naturally occurring This is important from a
bacteria is actually vital to building a strong
microbiome and immune system. motivational standpoint:
many failures in
Studies have found that parents who suck their adhering to a nutritional
baby's pacifiers to clean them, for example, plan stem from how
gave benefit to their child's gut bacteria more
much of a punishment it
than the parents who boiled the pacifiers in
water. This is because these kids are receiving can seem to cut out
important immune stimulation from the entire food groups,
microbes in their parent’s saliva and enabling whereas the 80/20 rule
the immune system to become much more allows you to enjoy
robust.38
yourself while staying
on the right path.
22
Similarly, children who grow up around pets are less likely to develop allergies
because of exposure to certain pet-related bacterial strains like L. johnsonii, which is
an essential strain for a healthy gastrointestinal tract.39

When cleaning your house, opt for natural household cleaners made from non-toxic
ingredients like baking soda, vinegar, lemon juice, or castile soap. Another motivation
for ditching conventional household chemicals is that recent research has found that
inhaling them consistently over the years can be as damaging to your health as
smoking!40

6 GET OUTSIDE & GET DIRTY/GARDENING

I am passionate about families gardening together. It is incredibly
beneficial to your gut and microbiome to spend time out in the dirt. Not
only does this benefit your GI tract, but it helps to build a better mindset
about food when you are growing it yourself. It feels extremely satisfying to bite into a
fresh vegetable grown in your own backyard, and it also has powerful benefits to your
health.

Being in contact with the earth exposes your immune system to trillions of
microorganisms that exist in the soil and on plants. Studies have found that exposure
to soil bacteria can improve quality of life by increasing feelings of happiness, vitality
and improving cognitive function.41, 45

The benefits don’t stop there. One study found that certain kinds of soil bacteria help
to activate groups of neurons in the brain responsible for producing serotonin,
otherwise known as the "happy hormone."42 Researchers have even confirmed that
exposure to outdoor microbes in childhood is linked to a more robust immune system
and linked to lower rates of asthma and allergies.43, 44

7 MINDFULNESS
To some, this step may seem simple and unimportant. Mindfulness, a
positive environment, connection with your purpose and passion are all
vital to maintaining optimum health and true wellness. Remember when
we talked about how toxic relationships can damage your health? Inner peace,
tranquility, a connection with who you are, and a life that brings you joy, are just as
important as eating healthy food and exercising.

Even science has found evidence that good mental and emotional health are linked
to a healthier, more diverse microbiome. In animal studies, they’ve found that more
stress equals worse gut health.53, 54

When you are on a healing journey, it is important to look at the whole picture and
not just physical symptoms. What is your purpose that makes you excited to get out

23
of bed in the morning? What is your motivation to heal? If you don't know the answers
to these questions, I invite you to take some time to ponder them carefully. Without a
deep, underlying purpose to everything you do, your journey is going to feel like
trudging through mud. With a powerful, intentional purpose in your heart, you are 100
times more likely to succeed.

Here are some more questions to meditate about

and ponder before taking action:

• What do I need to let go of in life, in order to get

closer to joy?
• What is causing me chronic stress and worry?
• How can I reduce stress and feeling overwhelmed
in my life?
• What can I say "no" to, so that I can focus more
on healing and what matters to me the most?
• When am I the most happy/excited/joyful, and
how can I recreate that environment or scenario
more often?
• How healthy are my current relationships? Which
ones do I need to nurture? Which relationships
do I need to let go of?

CONCLUSION
Your gut is the control center for far more than digestion—it’s quite literally
the foundation of your mental and emotional well-being. That means a
healthy gut creates the conditions for a healthy brain. It affects how you
think, how you feel, how you handle stress, and how you show up in your life
every single day.

In other words, no matter who you are or what you're going through—
whether you're struggling with anxiety, brain fog, low energy, or just want to
feel more focused and emotionally balanced—supporting your gut is one of
the most impactful things you can do.

Remember: healing doesn’t happen overnight. There’s no shortcut to lasting

vitality. But when you commit to restoring your gut health, you’re also
strengthening your brain, your mood, and your long-term resilience.

You deserve to feel clear, calm, and connected to the best version of
yourself—and it all starts in your gut.
24
 Breakfast

25
CINNAMON
& BANANA
pancakes with ghee
MAKES 6

Ingredients preperation
3 large eggs In a medium bowl, mash banana
4 Tbsp full-fat coconut milk and then add eggs, coconut
milk, apple cider vinegar, and
1 ripe banana, mashed vanilla extract.
¾ tsp apple cider vinegar Whisk until very well combined.
tsp vanilla extract In a separate bowl, add coconut
2 Tbsp coconut flour flour, cinnamon, baking soda,
and salt.
¾ tsp cinnamon
Add dry ingredients to wet
½ tsp baking soda ingredients and whisk until well
1 small pinch salt combined.
1 ½ Tbsp ghee butter Dairy-free substitute: In a small cast iron skillet, heat
1 ½ Tbsp unrefined coconut oil 1 ½ Tbsp ghee butter over
medium heat.
Scoop out a heaping Tbsp of
batter and add to skillet.
Cook for 1 ½ - 2 minutes or until
bubbles form on surface of
pancake.
Flip over and continue to cook
for 30-45 seconds or until
desired color.
Remove and enjoy warm.

use organic ingredients

WHENEVER POSSIBLE

26
NUTTY
BANANA
smoothie
SERVES 2

INGREDIENTS
1 red delicious apple, cored,
chopped
1 ripe banana, chunked
1 Tbsp chunky peanut butter
2 tsp flaxseed
1 cup almond milk

PREPARATION
In a blender, add all
ingredients.
Blend for 15 to 20 seconds.
Enjoy!

use organic
ingredients
WHENEVER
POSSIBLE

27
BANANA GINGER
smoothie
SERVES 1

INGREDIENTS PREPARATION
1 banana, sliced Combine all ingredients in a blender.
6 oz. full-fat coconut milk Blend until smooth.
1 Tbsp raw honey Serve immediately and enjoy!
½ tsp ginger, freshly grated
Handful of ice

use organic ingredients WHENEVER POSSIBLE

28
GREEN PREPARATION
Preheat oven to 400° F.

PEAS & Place rack in middle of oven.

BRUSSELS
Whisk eggs together in medium
bowl and stir in parmesan,
gruyere, salt and pepper. Set

SPROUTS aside.
In a small cast iron skillet, heat

frittata
SERVES 4
up extra virgin olive oil over low
heat.
Add Brussels sprouts and
shallot, saute until shallots
INGREDIENTS soften and Brussels sprouts
begin to caramelize.
8 large eggs
2 Tbsp dairy-free parmesan In a medium pot, boil salted
1 cup dairy-free gruyere, shredded water and add peas. Cook for
and divided about 2 minutes.
¼ tsp salt and pepper Remove and drain peas. Set
1 Tbsp extra virgin olive oil aside.
1 shallot, sliced Add minced garlic to pan with
2 cups Brussels sprouts, Brussels sprouts and saute for
shredded roughly
40-45 seconds.
1 cup frozen green peas, thawed
2 cloves garlic, minced Add peas to pan.
Pour egg mixture you set aside
into pan and ensure that all
ingredients are evenly
distributed.
Cook for 60-75 seconds or until
you see edges start to set.
Place skillet in oven and bake
until eggs set. About 15-17
minutes.

use organic ingredients

WHENEVER POSSIBLE
29
SLOW
COOKER
oatmeal
SERVES 4

INGREDIENTS
8 cups water
2 cups gluten-free
steel-cut oats
cup dried apricots, chopped
¼ tsp salt
cup dried cranberries
(optional)

PREPARATION
Combine water, oats,
dried apricots and salt in a
6-quart slow cooker.
Add dried cranberries if desired
at this time.
Set slower cooker heat
on low.
Cover pot with lid; cook until
oats are tender and consistency
is creamy.
About 7-8 hours.

use organic
ingredients
WHENEVER
POSSIBLE

30
SALMON PREPARATION
Crust:

quiche IB
In a medium bowl, add all dry
ingredients and mix together.
Rub butter into dry ingredients until

FRIENDSLY
SERVES 6 crumbly mixture is formed.
Add water and mix to create dough.
INGREDIENTS Place in fridge, about 40-45 minutes.
Filling: Preheat oven to 350° F.
8 oz. salmon fillet Grease 9-inch quiche baking dish.
5 oz. frozen spinach Line with parchment paper. Fill with
7 oz. dairy-free sour cream brand of dough to form crust.
your choice Bake for 5 minutes.
2 eggs, beaten Remove crust.
4 sundried tomatoes, finely
chopped Filling:
3 peppercorns In a pot over medium-high heat, add
water and bring to slow boil.
4 lemon slices (optional)
Add peppercorns, lemon, salt, and
Salt to taste salmon.
Crust: Reduce to a simmer. Simmer for 6-8
½ cup white rice flour minutes.
¾ cup brown rice flour Remove from water.
¾ cup tapioca flour Dry with paper towel.
½ tsp baking powder Flake salmon into bite-sized pieces.
½ tsp salt In a medium bowl, add salmon and
remaining ingredients.
1 oz. vegan butter
Stir but do not mash salmon.
¾ cup water
Add mixture to crust.
Bake for 22-25 minutes.
Let stand for 10 minutes to firm up.

use organic ingredients

WHENEVER POSSIBLE

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SALMON QUICHE

32
PUMPKIN & use organic
SUNFLOWER ingredients
WHENEVER

SEED POSSIBLE

banana bread
MAKES 2 LOAVES

preperation
I B S LY
Preheat oven to 300° F.

FRIEND
Using two greased 9x5-inch loaf pans, line each with
parchment paper.
In a large bowl, add almond flour, baking soda, and
salt. Mix well.
Ingredients In a medium bowl, add honey, mashed bananas,
4 cups finely ground eggs and 3 Tbsp each of sunflower and pumpkin
almond flour seeds. Mix well.
1 tsp baking soda Pour wet mixture into large bowl with dry ingredients.
1 tsp salt Stir until totally combined and mixed through.
½ cup raw honey Pour batter into loaf pans and top with remaining
2 large extra ripe seeds. Gently press seeds into wet dough to help
bananas, peeled and them stick.
mashed Place in oven and bake for 35-40 minutes.
6 large eggs A toothpick should come out clean when poked into
4 Tbsp sunflower seeds bread.
4 Tbsp pumpkin seeds Allow to cool and serve.

33
1
Main Dishes
CLASSIC Prick each potato 4-5 times with a fork.
Place on baking sheet and bake until

gnocchi tender. About 45-50 minutes.

Cool for 15 minutes or until potatoes can
be handled.
Peel potatoes.
SERVES 8
In a large bowl, add potatoes after passing
INGREDIENTS through a ricer**.
1 ½ lbs. white potatoes Make a well in potatoes and pour in egg.
1 large egg, room temperature, Mix well.
lightly beaten
In a separate bowl, whisk potato starch,
cup potato starch sweet rice flour and salt together.
1 Tbsp sweet rice flour Sprinkle over potato mixture.
½ tsp fine salt
Stir until soft dough forms.
2 Tbsp rice flour
Cut dough into 4 equal parts.
PREPARATION On a cutting board, dust with rice flour to
Preheat oven to 400° F. ensure no sticking.
Roll out 1 piece of dough into a 1-inch
diameter rope.
Cut into 1-inch pieces (gnocchi).
use organic ingredients Gently roll each gnocchi with back of fork
WHENEVER POSSIBLE to create ridges.
Repeat until all dough is gone.
Shake off any excess rice flour.
Allow gnocchi to rest for 7-10 minutes.
In a large pot, bring salted water to a boil.
Add gnocchi in batches.
Cook until they float to the top. About 2
minutes. Do not stir.
Remove with slotted spoon.
Serve with favorite toppings.
**Ricer - a utensil with small holes
through which boiled potatoes or other
soft food can be pushed to form particles
of a similar size to grains of rice.

35
BEET
Preheat oven to 350° F.
Heat avocado oil over medium

BURGER
heat in a skillet.
Add minced garlic and cook for
30-35 seconds.
SERVES 6 Add diced beets and carrots.
Stir and reduce heat.
INGREDIENTS Cover with a lid.
1 Tbsp avocado oil
Cook for 6-8 minutes.
4 cloves garlic, peeled and minced
Stir and continue to cook for 6-7
1 medium raw beet, peeled and diced more minutes.
about ½-inch thick
2 raw carrots, peeled and shredded Add beans and rice.
15 oz. black beans, drained and rinsed Stir thoroughly.
¾ cup cooked brown rice Add pumpkin seeds and parsley.
½ cup pumpkin seeds, chopped Stir.
1 cup fresh parsley Add paprika, cumin, black
1 tsp smoked paprika pepper, and salt.
1 ½ tsp cumin powder Place ½ skillet mixture into a
food processor and process
1 tsp black pepper
until it becomes a thick paste.
1 tsp sea salt, more to taste
Place puree back into skillet
and stir together.
PREPARATION Add more salt if needed.
Stir.
Form into 6 tightly packed beet
patties.
Place on a baking sheet lined
with parchment paper.
Cook for 20 minutes.
Rotate baking sheet and
continue to cook for 15 minutes.
Serve with your favorite
condiments.

use organic ingredients

WHENEVER POSSIBLE

36
ASIAN MUSHROOM
wellington
SERVES 6

INGREDIENTS In a small mixing bowl, mix ground chia seeds and

water together and set aside.
10 oz. portobello
mushrooms Wellington:
5-6 oz. carrots, finely Wash, clean and dry mushrooms.
sliced Mince mushrooms very finely.
5 shallots, finely In a large frying pan, heat oil over medium heat and
sliced add sliced carrots, shallots, garlic, and Chinese 5
5 cloves garlic, spice.
peeled and finely Cook until slightly tender. Stir occasionally. About 3-4
minced minutes.
1 ½ Tbsp Chinese 5 Set aside on a plate.
spice Add mushrooms to pan and cook until tender. Stir
1 chia egg (1 Tbsp occasionally. About 3-4 minutes.
ground chia seeds Remove from heat and add tamari sauce, bread
and 3 Tbsp water) crumbs, cilantro and chia egg.
3 Tbsp gluten-free Mix well and season to taste with salt and pepper.
bread crumbs Preheat oven to 400° F.
3 ½ Tbsp tamari Using parchment paper, roll out your pastry sheet.
1 package gluten-free Use a very sharp knife to cut 8-10 inch diagonal wide
puff pastry strips on each side.
¼ cup, plus 1 Tbsp On pastry, add a single layer of sliced carrots.
fresh cilantro
Pile on mushroom mixture, pack tightly in middle.
1 ½ Tbsp avocado oil
Now add another layer of sliced carrots to top of pile.
Melted vegan butter,
to brush Alternating sides, put each strip of pastry on top of the
other, wrapping the ingredients.
Kosher salt and
freshly ground black Brush "loaf" with melted vegan butter.
pepper Place loaf and parchment paper on a baking sheet.
Cook in oven for 35-40 minutes or until golden brown.
PREPARATION Allow Wellington to rest for 7-10 minutes before
Chia Egg: serving.

37
use organic
ingredients
WHENEVER
POSSIBLE

38
BUTTERNUT
SQUASH
tacos
MAKES 8

INGREDIENTS ¾ tsp dried oregano, preferably

Mexican, divided
Salsa: ½ tsp salt, divided
8 oz. tomatoes
¼ tsp cumin seeds, plus ½ tsp ground
2 cloves garlic, diced toasted cumin seeds, divided
1 jalapeño pepper, diced 2 cups cooked pinto beans, drained
¼ cup white onion, sliced ½ tsp chili powder
½ ripe avocado, diced 8 6-inch corn tortillas (corn tortillas
3 Tbsp fresh cilantro, chopped are usually gluten-free, but always
¼ tsp salt check the packaging)
Freshly ground pepper to taste ½ cup fresh cilantro leaves
½ cup red or green cabbage, finely
Tacos:
shredded and chopped
4 cups diced (½-inch) peeled
butternut squash 8 tsp crumbled queso fresco
Dairy-free option: Dr. Nandi’s Almond Feta
3-4 small dried red chiles Cheese
2 cloves garlic, unpeeled, smashed
and left whole
1 Tbsp extra virgin olive oil

39
PREPARATION Meanwhile, combine beans in a small
saucepan with remaining ¼ tsp
Salsa: oregano and ¼ tsp salt, ground cumin,
Toast garlic cloves, jalapeño and onion chili powder, and chiles. Heat over
in dry medium skillet over medium medium-low heat for about 10 minutes.
heat, turning occasionally, until Warm tortillas one at a time in dry large
browned, fragrant and soft. About 5 to cast-iron (or similar heavy) skillet over
7 minutes. medium heat until soft and pliable.
Combine tomatoes, garlic, jalapeño, Wrap in a clean towel to keep warm as
onion and avocado in blender or food you go.
processor. Process until smooth. Spoon ¼ cup warm beans into each
Stir in cilantro, salt and pepper. Set tortilla, divide roasted squash evenly
aside for topping the tacos. among tacos and top each with
Tacos: cilantro, cabbage, ½ cup salsa, and
Preheat oven to 400° F. cheese. (Refrigerate remaining ½ cup
salsa for up to 2 days.)
Put squash in a medium bowl and add
garlic, extra virgin olive oil, ½ tsp
oregano, ¼ tsp salt, and whole cumin
seeds; toss to coat.
Arrange on a baking sheet in a single
layer. Bake until soft and beginning to
brown. About 20 to 25 minutes.

use organic ingredients WHENEVER POSSIBLE

40
TASTE OF THE use organic
far east
SERVES 4
ingredients
WHENEVER
POSSIBLE

INGREDIENTS Heat avocado oil in large frying pan over

medium heat, add onions and fry until tender.
2 Tbsp avocado oil Stir in garlic, ginger, cloves, cinnamon, cumin,
2 onions, minced coriander, salt, and cayenne.
3 cloves garlic, minced Cook for 1 minute over medium heat, stirring
2 tsp fresh ginger root, constantly.
finely chopped Mix in garbanzo beans and their liquid.
6 whole cloves Continue to cook and stir until all ingredients
2 cinnamon sticks, are well-blended and heated through. About 3-5
crushed minutes.
1 tsp ground cumin Remove from heat.
1 tsp ground coriander Optional: Stir in basmati rice if desired and
garnish with cilantro just before serving.
Salt to taste
Serve with rice or bread.
1 tsp cayenne pepper
30 oz. garbanzo beans

PREPARATION
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VEGGIE PREPARATION
Heat olive oil in a large non-stick

shepherd's pie
SERVES 6
skillet over medium heat.
Add onion and cook, stirring for 5
minutes until soft.
Stir in mushrooms, garlic, and
herbs. Cook for 3 minutes.
INGREDIENTS Stir in flour and ground round,
1 Tbsp olive oil breaking up with a spoon. Cook,
1 cup onion, diced stirring for about 1 minute.
1 ½ cups mushrooms, finely chopped Stir in broth, tomato paste, peas,
2-3 cloves garlic, minced and pepper. Cover and simmer for
1 ½ tsp each dried thyme and savory about 5 minutes, until thickened.
3 Tbsp gluten-free all-purpose flour Topping:
1 package veggie ground round Preheat oven to 350° F.
1 ½ cups Dr. Nandi's Vegetable Stock In a large bowl, stir together hot
2 Tbsp tomato paste sweet potatoes and butter. Stir in
½ cup frozen peas soy. Set aside.
½ cup sweet yellow pepper, diced Transfer ground mixture to lightly
greased 8-inch square baking pan.
Toppings:
Spoon sweet potato mixture over
3 cups mashed sweet potato, cooked top.
1 Tbsp vegan butter Bake in oven for 30 to 40 minutes,
cup grated parmesan flavored soy or until heated through. Sprinkle
2 Tbsp chopped fresh parsley with parsley if desired.

use organic ingredients

WHENEVER POSSIBLE

42
FENNEL & TURMERIC
chicken
SERVES 4

INGREDIENTS PREPARATION
4 chicken breasts, boneless, Using a large freezer bag, add all ingredients.
skinless Shake to combine. Make sure chicken is
4 tsp avocado oil coated.
1 tsp ground turmeric Place in fridge for 2-4 hours to marinate.
½ tsp fennel seed, ground Preheat oven to 375° F.
¼ tsp kosher salt Line baking sheet with parchment paper.
tsp garlic powder Place chicken on baking sheet.
Transfer to oven and bake until juices run
clear. About 22-28 minutes.
Serve warm.

use organic ingredients WHENEVER POSSIBLE

43
 ALOO
gobi
SERVES 6

INGREDIENTS
3 Tbsp olive oil
1 Tbsp cumin seeds
1 large potato, cut into
large chunks
1 large cauliflower, cut into
large chunks
1 tsp salt or to taste
1 Tbsp turmeric
2 tsp cumin
2 tsp curry powder
¼ tsp cayenne pepper or to taste
1 cup frozen peas
1 tsp cilantro

PREPARATION

use organic ingredients WHENEVER POSSIBLE

In a large skillet, covered, heat olive oil and cumin seeds over medium heat for a
minute.
Add potato and cauliflower, mixing often for approximately 5 minutes.
Add salt, turmeric, curry powder, cumin, and cayenne pepper. Stir and coat
cauliflower and potato with spices.
Saute for another few minutes adding a bit more oil or water if needed.
Add one cup water and stir to coat evenly. Cover at medium heat, stirring for
approximately 15 minutes.
After potatoes and cauliflower are soft, add 1 cup frozen peas and heat for
approximately 5 minutes.
Garnish with cilantro and serve.

44
 use organic ingredients
WHENEVER POSSIBLE

FISH PREPARATION

cakes
Preheat oven to 350° F.
In a medium pot, bring water to boil and add potatoes.
Cook until tender but still a bit firm. About 15-20
SERVES 6 minutes.
Remove from heat and mash.
INGREDIENTS Drain tuna and add to mashed potatoes.
4 cans tuna, in water
Add parsley, dill and black pepper (optional). Stir to
5 large white potatoes
combine.
3 large eggs
Set aside to cool.
1 cup flour
1 Tbsp dried parsley When you can handle mixture, roll into fist-sized
patties.
1 Tbsp fresh dill
1 cup gluten-free Using 3 separate bowls: add flour to the first bowl,
breadcrumbs eggs to the second bowl, and breadcrumbs to the
Freshly ground third bowl. Arrange bowls in this order.
black pepper Take patty and dip into flour, then eggs, then
(optional) breadcrumbs.
Make sure patties are completely coated.
I B D LY Place on non-stick baking tray and bake for 42-45

FRIEND minutes.
Remove from oven and serve warm.

45
SIMPLE POLISH use organic
hunting cabbage
SERVES 12
ingredients
WHENEVER
POSSIBLE

INGREDIENTS
6 cups sauerkraut, drained PREPARATION
16 oz. dried prunes, chopped Using cheesecloth, create a peppercorn
roughly bundle (optional).
2 cups dried mushrooms, In a large pot over medium heat, add water,
chopped (a variety mix is a great bay leaves, and peppercorn bundle
way to create flavor)
(optional).
4 large apples, peeled and
cubed (Golden Delicious or Allow to cook for 1-2 minutes covered.
Honeycrisp are great options) Add avocado oil, sauerkraut, prunes,
3 carrots, peeled and chopped mushrooms, apples, and carrots.
6 Tbsp avocado oil Cover and cook for 60-70 minutes. Stir
8 cups water occasionally.
10 bay leaves Water should evaporate completely. Prunes
Sea salt to taste GER and apples should be very soft.
FRIEND D
1 tsp rainbow LY Season with salt to taste.
peppercorns
(optional) Serve warm.

46
 CHICKEN use organic
ingredients
salad
SERVES 4
WHENEVER
POSSIBLE

INGREDIENTS PREPARATION
1 large chicken breast, Preheat oven to 350° F.
boneless, skinless, and
shredded Season chicken with salt and pepper.
1 cup onion, diced In a lightly oiled baking dish, add
chicken and cover with aluminum
1 cups celery, diced
foil.
1 ½ cups Greek yogurt,
plain Bake until juices run clear. About
Dairy-free option: almond milk, 22-30 minutes.
Greek yogurt (plain) Remove from oven and cool.
2 Tbsp Dijon mustard
Shred chicken into even pieces.
Salt and freshly ground
pepper to taste In a large bowl, add all ingredients
and stir well.
¾ cup walnut pieces
(optional) Enjoy.
1 cup black grapes,
quartered (optional) I B D LY
FRIEND

47
GUT FRIENDLY
chicken nuggets
SERVES 8

use organic ingredients WHENEVER POSSIBLE

INGREDIENTS
3 chicken breasts,
sliced into 1 ½ to 2-inch
pieces long, ½-inch
thick
1 cup blanched
almond flour
1 cup tapioca flour
1 tsp sea salt
¾ tsp onion granules
¾ tsp paprika
3 eggs
¾ cup avocado oil

PREPARATION In a medium cast iron skillet, heat

avocado oil over medium-low flame.
In a large mixing bowl, add almond Place 6-7 pieces of chicken into hot oil.
flour, tapioca flour, salt, onion granules,
and paprika. Do not overcrowd.
Whisk well. Make sure there are no Heat for 2-3 minutes. Crust should turn
lumps. a golden color.
In a second bowl, beat eggs. Turn over and heat other side for 2-3
minutes.
Add chicken pieces and coat well.
Place chicken nuggets on a plate lined
Add 4-6 pieces of dredged chicken into with paper towel.
flour mixture. Make sure chicken is well
coated. Repeat until all chicken is cooked.
Shake off excess breading and place
coated chicken on a parchment lined
baking sheet.
Repeat until all chicken has been
coated.

48
 IBS
SWEET & SOUR FRIENDLY

CHICKEN
over red cabbage
SERVES 4

INGREDIENTS
Chicken: ½ red cabbage, thinly sliced
1 lb. chicken breast, boneless, 1 green bell pepper, thinly sliced
skinless, and cut into 1-inch pieces
1 small onion, thinly sliced
3 eggs
¾ cup fresh cilantro, chopped
¼ tsp salt
1 Tbsp lime juice, fresh
½ tsp freshly ground black pepper
1 tsp salt
¼ cup avocado oil
½ tsp freshly ground black pepper
¾ cup arrowroot
4 Tbsp low sugar ketchup
½ cup white vinegar
1 Tbsp low sodium soy sauce
2 tsp garlic powder
½ tsp crushed red pepper flakes
use organic
¾ cup sugar
ingredients
½ tsp sesame seeds (optional) WHENEVER
½ tsp green onions, chopped POSSIBLE
(optional)
Red Cabbage:
2 Tbsp avocado oil

49
PREPARATION
Chicken: Add chicken to baking dish and pour
Preheat oven to 325° F. 3/4 prepared sauce over chicken and
toss to make sure chicken is coated.
Lightly oil a 9x13-inch baking dish.
Bake chicken for 15 minutes. Remove
In a medium mixing bowl, add chicken, and turn over pieces of chicken.
salt and pepper.
Do this 2 more times for a total of 45
Stir to combine. minutes.
Add arrowroot and toss to ensure Garnish with green onions and sesame
chicken is coated in arrowroot. seeds as an option.
Using a small bowl, add eggs and beat Serve over red cabbage.
lightly.
Dip some pieces of chicken into beaten Red Cabbage:
eggs. Make sure pieces are completely In a wok, heat avocado oil over high
covered. heat.
In a large skillet over medium heat, add Add cabbage, pepper, onion, and stir-fry
avocado oil and heat up. until crisp-tender. About 8-10 minutes.
Add a few pieces of chicken at a time Add cilantro, lime juice, and salt and
and cook until lightly golden. About 2-3 pepper.
minutes.
Stir-fry for another 30-60 seconds.
Remove and set aside on paper towel
lined plate. Remove from wok and enjoy.
Continue this process until all chicken
is cooked.
In a third bowl, whisk sugar, ketchup,
white vinegar, soy sauce, garlic powder,
and crushed red pepper flakes
together.

50
GUT HEALTHY
BEEF BURGER
SERVES 8

INGREDIENTS
2 lb. grass-fed ground beef
2 egg whites, beaten
2 cups unsweetened coconut,
shredded
2 ¼ Tbsp garlic powder
2 Tbsp minced onion flakes (these
also make a great crunchy salad
topping!)
½ cup coconut aminos
4 Tbsp coconut oil
Salt and freshly ground pepper to
taste

PREPARATION
In a large bowl, add beef, egg whites, unsweetened use organic
coconut, garlic powder, onion flakes, and coconut
aminos.
ingredients
Mix and combine very well. WHENEVER
Shape into 8 large patties. POSSIBLE
In a skillet, heat coconut oil over medium heat.
Cook patties for 4-6 minutes depending on how well you desire them to be.
Flip patties over.
Reduce heat to low.
Continue to cook for another 4-6 minutes. Patties should be brown and slightly
crisp. Season with salt and pepper to taste.
Serve warm and enjoy!

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Seconds Per Day With Dr. Partha Nandi’s Mindbiotic Chews
VEGAN PREPARATION
Burger:

mac In a pot, cook rice to package

instructions.
Preheat oven to 350° F.
SERVES 4 Line baking sheet with parchment paper.
Brush parchment paper with oil to
INGREDIENTS prevent patties from sticking.
Burger: When rice is done, remove from heat.
½ cup dry rice Add all of the burger ingredients to food
30 oz. black beans, rinsed processor.
cup gluten-free breadcrumbs Process until rather smooth. Some
cup granulated onions, texture is fine.
dehydrated Transfer burger mixture to medium bowl.
4 Tbsp ketchup Form 8 to 10 patties. This depends on
½ tsp salt size of buns.
½ tsp freshly ground black Place patties on baking sheet and cook
pepper for 10-12 minutes.
5 Tbsp avocado oil plus ¼ tsp Flip burgers over. Be very careful to not
avocado oil (for baking sheet) break them.
“Secret Sauce”: Cook for another 10 minutes.
1 cup vegan mayonnaise Remove and build your burger with
1 ¼ Tbsp sweet pickle relish favorite toppings.
2 tsp white vinegar "Secret Sauce":
2 tsp mild mustard In a medium bowl, add all sauce
1 ½ tsp onion powder ingredients.
2 tsp garlic powder Combine well and cover.
½ tsp sweet smoked paprika Chill in the fridge for 20 minutes.
½ tsp salt Remover and stir.
Pinch white pepper Place back in the fridge for 20-30
minutes.

use organic ingredients

WHENEVER POSSIBLE

52
VEGAN
FISH FILET
SANDWICH

INGREDIENTS
Fish: Brown rice bread crumbs
1 ½ cups cooked chickpeas 3 Tbsp avocado oil
1 Tbsp liquid aminos 6 gluten-free buns
15 oz. artichoke hearts, rinsed and Sauce:
drained
1 ½ cups vegan mayo
1 cup cooked brown rice
4 Tbsp capers, drained and roughly
¼ cup plus 1 Tbsp chickpea flour chopped
1 Tbsp Old Bay seasoning (contains 4 ½ Tbsp gherkins, drained and
some spice) roughly chopped
1 tsp kelp granules 3 tsp white wine vinegar
½ tsp dried dill 4 Tbsp fresh parsley, chopped
6 slices vegan cheddar cheese Pinch sea salt and pepper
Salt and pepper to taste

53
VEGAN FISH FILET
sandwich
SERVES 6

PREPARATION
Sauce: In a shallow bowl, add bread crumbs.
In a food processor, add all sauce Scoop out 6 equal-sized sections of
ingredients and process until mixture and shape into filets. Set
smooth. aside on a plate.
Set aside in a bowl. One at a time, place filet in
Fish: breadcrumbs, and gently flip until all
Cook brown rice as per instructions sides are covered.
on container. Set aside. Gently shake off excess crumbs and
In a large cast-iron skillet over place on prepared baking sheet.
medium heat, add chickpeas and In a large frying pan over medium
cook for 2-3 minutes. heat, add avocado oil.
Add liquid aminos and continue to Add 3 filets to pan and cook for 2-3
cook. Stir occasionally. About 6-8 minutes. Flip.
minutes.
Continue to cook for 2 minutes. Both
Liquid should be absorbed. sides should be golden.
Remove from heat and gently mash Remove from pan and place on a
chickpeas with a fork. They don't plate lined with paper towels.
have to be well mashed.
Cover with a clean kitchen cloth to
Place artichokes in food processor keep in heat.
and pulse 6-8 times. Artichokes
should be in little pieces. Repeat with remaining filets.
In a large bowl, add chickpeas, On bottom half of bun, add cheese
artichokes, rice, and chickpea flour. slice and filet.
Combine. On top half of bun, spread sauce.
Use hands to mash and squeeze Put halves together and enjoy.
mixture until fully combined. Mixture
should stay together when squeezed.
If too loose, add more chickpea flour use organic
until proper consistency.
Add spices and combine.
ingredients
WHENEVER
Line baking sheet with parchment
paper. POSSIBLE

54
VEGAN INGREDIENTS
¾ cup quinoa

7 LAYER 1 ½ medium sweet potatoes,

peeled and diced

burrito
25 oz. black beans, rinsed
and drained
1 ½ cups shredded vegan
cheddar cheese
SERVES 6 1 ½ cups spinach, chopped
1 ½ large avocados, mashed
1 cup dairy-free Greek yogurt
use organic ingredients 6 gluten-free tortillas
WHENEVER POSSIBLE Salt and black pepper to taste
2 Tbsp avocado oil

PREPARATION
Preheat oven to 375° F.
In a medium bowl, toss sweet
potato, avocado oil, salt and
pepper.
Place sweet potato on a baking
sheet and roast for 20 minutes.
Toss and continue to roast for
10-12 more minutes. They should
be tender.
Cook the quinoa at the same time
as roasting potato. Follow
instructions on box.
On a separate baking sheet lined
with parchment paper, place
tortillas and top with an equal
amount of cheese.
Heat until cheese melts. About 3-5
minutes.
Assemble burritos with equal
amounts of remaining ingredients:
quinoa, sweet potatoes, black
beans, spinach, avocado, and
dairy-free Greek yogurt.
Roll up and enjoy.

55
SOUPS
VEGETABLE
stock
MAKES 10 CUPS

INGREDIENTS
2 large onions, peeled and chopped
2 medium leeks, white parts only,
rinsed and thinly sliced
6 cloves garlic, peeled and minced
3 medium carrots, peeled
1 cup shiitake mushrooms, sliced
2 celery stalks with leaves, sliced
1 Tbsp apple cider vinegar
3 bay leaves
1 sprig fresh thyme
4 L water*

PREPARATION
In a large saucepan over medium-high
heat, add all ingredients.
Bring to a boil.
Simmer over low heat and continue to
cook uncovered for 45-50 minutes.
Remove pot from heat and use a
slotted spoon to remove solids.
While warm, pour stock through a
fine-mesh sieve lined
with cheesecloth into a large glass
bowl.
When broth cools, portion into storage containers.
Stock stays fresh for 1 week in the fridge
and up to 3 months in the freezer.
*If you want
a stronger
flavored
use organic ingredients stock use
WHENEVER POSSIBLE less water.

57
MISO SOUP
SERVES 8

INGREDIENTS PREPARATIONS
4 tsp dashi granules In a large saucepan, add dashi
8 cups water granules and water.
6 Tbsp miso paste Bring to a boil over medium-high
heat.
16 oz. silken tofu, diced
Whisk in miso paste.
4 green onions, sliced diagonally
into ½-inch pieces Stir in tofu.
Separate the layers of green onions,
then add to mixture.

use organic ingredients Simmer gently for 3-4 minutes

before serving.
WHENEVER POSSIBLE

58
BONE INGREDIENTS
broth
SERVES 12
4 lbs. beef bones
12 cups water
1 medium onion, peeled and
diced roughly
2 cups carrots, chopped
1 ½ cups leeks, chopped
2 Tbsp raw apple cider vinegar
use organic ingredients 3 bay leaves
WHENEVER POSSIBLE 4 sprigs fresh rosemary
8 cloves garlic, peeled
1 tsp black peppercorns

PREPARATION
Preheat oven to 450° F.
Line baking sheet with aluminum foil.
Place bones on baking sheet and roast
for 20 minutes.
Flip bones and roast for 20-25 more
minutes.
When bones are done, place them in a
large pot and cover with water.
Add apple cider vinegar and stir.
Allow to sit for 45 minutes.
Roughly chop all vegetables and add to
pot with black peppercorns.
Bring to a boil and then lower heat to
simmer.
Skim foamy layer that develops and
discard for 2-3 hours.
Simmer broth for 48 hours.
Allow to cool and strain.
Transfer broth to airtight container and
place in fridge overnight.
Fat will rise to the top and solidify. Then
scrape off.
Store in mason jars and reheat slowly
over low heat to bring it back to liquid
form.

59
GINGER
& BROCCOLI
soup
SERVES 4

INGREDIENTS
2 medium broccoli heads, cut into florets
4 celery stalks, diced
5 cloves garlic, crushed and peeled
2 small yellow onions, diced
2 small potatoes, peeled and cut into
cubes
2 cups fresh spinach leaves
2 small bunches fresh parsley, chopped
coarsely
10 fresh mint leaves
4 cups Dr. Nandi's Vegetable Stock
1-inch ginger knob, peeled and grated
finely
4 tsp tahini
Freshly ground black pepper to taste

PREPARATION
In a large pot, add celery, garlic, Remove from heat.
onions, potatoes, and broth. Add spinach, parsley, and mint.
Bring to boil over medium heat. In a blender, add mixture as well as
Reduce heat and cover pot. tahini and grated ginger.
Simmer for 5-7 minutes. Pulse to creamy texture.
Add broccoli and simmer for 2-3 Season with freshly ground black
minutes more. pepper.

use organic ingredients WHENEVER POSSIBLE

60
TUSCAN &
KALE
chickpea soup
SERVES 8

Ingredients
1 ½ large yellow onions, peeled, chopped
2 tsp avocado oil
4 cloves garlic, finely minced, about 1
1/2 Tbsp
40 oz. Dr. Nandi's Vegetable Stock
5 cups Yukon gold potatoes, peeled
and chopped
36 oz. chickpeas
1 Tbsp fresh rosemary, finely chopped
5 cups kale, ribs removed and torn
Kosher salt and freshly ground black
pepper to taste

preperation
In a large pot, heat avocado oil over
medium heat.
Add onions and cook for 6-7 minutes.
Onions should be translucent.
Add garlic and cook. About 1 minute.
Pour in vegetable stock, potatoes,
chickpeas, and rosemary.
Bring to a soft boil.
Reduce heat to low and simmer
uncovered for 30-35 minutes.
Add kale to soup, cook for 4-5 more
minutes.
Remove from heat.
Add salt and pepper to taste.
Serve warm. use organic ingredients
WHENEVER POSSIBLE
Fight Brain Fog, Anxiety, Low Moods, and Memory Loss in 30
Seconds Per Day With Dr. Partha Nandi’s Mindbiotic Chews
CUMIN & PREPARATION
Heat avocado oil in a medium-sized

CARROT pot set over medium-high heat. Add

onion, saute, stirring for 2 to 3

soup
SERVES 8
minutes.
Stir in cumin. Cook for about 2
minutes to bring out pungent aroma
of spice.
Stir in carrots, broth, and salt. Simmer
INGREDIENTS partially covered, for 30-40 minutes
1 tsp avocado oil or until carrots are tender. Remove
small onion, cut into ¼-inch slices from heat and let cool.
2 tsp ground cumin Transfer soup to blender or food
5 medium carrots, diced processor, fitted with metal blade, and
process until smooth.
6 cups Dr. Nandi's Vegetable Stock
1 tsp sea salt Blend in orange juice and lime juice.
Transfer to bowl or storage container,
1 cup fresh orange juice
cover and refrigerate until well chilled.
2 tsp fresh lime juice
Serve cold in chilled soup bowls.
1 tsp grated orange zest for garnish Garnish with orange zest and dill, if
(optional)
desired.
6 sprigs fresh dill for garnish
(optional)

use organic
ingredients
WHENEVER
POSSIBLE

62
VEGAN
CLAM
chowder
SERVES 6

INGREDIENTS
Mushroom "Clams": 2 medium potatoes, peeled and cut
¾ cup white mushrooms, chopped into 1-inch cubes
cup white wine 4 cups Dr. Nandi's Vegetable Stock
tsp celery seed ¾ cup soy milk
1 ½ tsp vegan butter cup fresh parsley, finely chopped

Soup Base: Cream Sauce:

2 stalks celery, rinsed and finely 1 ½ cups cauliflower, lightly steamed
chopped 1 cup soy milk
3 medium carrots, peeled and 1 ¼ Tbsp vegan butter
chopped (optional) tsp salt
½ cup frozen corn
1 tsp dried thyme
4 Tbsp gluten-free flour

use organic ingredients WHENEVER POSSIBLE

63
PREPARATION Soup Base:
Using the same saucepan over medium-
Mushrooms: high heat, add celery, corn, thyme, and
In a large saucepan over medium-high carrots (optional). Saute. Vegetables
heat, add vegan butter. should be tender.
Add mushrooms and cook until tender. Add gluten-free flour and mix until well
About 2-3 minutes. combined.
Add white wine and stir until completely Add broth and soy milk.
absorbed. Bring to boil and stir often.
Add celery seed and stir. Add potatoes and cream base.
Remove from heat and set aside on Cook for 12-15 minutes. Should be fully
separate plate. heated.
Cream Sauce: Add mushrooms and parsley.
In a food processor, add all cream Cook for 2 more minutes.
ingredients and process.
Season according to taste.
If too thick to blend, add 1 Tbsp
non-dairy milk at a time until desired
consistency.

64
 PREPARATION
Topping:
Preheat oven to 400° F.
On a nonstick baking sheet,
spread out chickpeas.
Roast for 15-20 minutes. Stir
and roast for 15 more minutes.
In a medium bowl, add roasted
chickpeas, avocado oil, salt and
pepper and toss to cover.

PUMPKIN & Soup:

In a large soup pot over

CHICKPEA medium-high heat, melt

coconut oil.

soup D
Add onions, a pinch of salt and
sugar.
Allow onions to brown and then
G E RDLY
SERVES 8
stir.
INGREDIENTS FRIEN Allow onions to brown all over.
Soup: Add garlic cloves, stir and cook
2 Tbsp coconut oil for 2 minutes.
2 large white onions, peeled and sliced Add 4 cups broth.
9 cloves garlic, peeled Scrape up brown bits stuck to
30 oz. chickpeas the bottom of pan with wooden
2 cans pumpkin puree spoon.
Salt to taste
Freshly ground black pepper to taste Turn off heat and add
¼ tsp sugar chickpeas.
8 cups Dr. Nandi's Vegetable Stock, divided With an immersion blender,
1 tsp olive oil blend until a smooth texture.
Toppings: Stir in pumpkin puree and bring
30 oz. chickpeas, cooked soup to a simmer over medium-
1 Tbsp avocado oil high heat.
Salt to taste Add more broth until desired
Freshly ground black pepper to taste thickness is found.
Season with salt and pepper to
taste.
Garnish with olive oil, 1/4 cup
crunchy chickpeas and freshly
ground pepper.
use organic ingredients
WHENEVER POSSIBLE
65
SIDES
 VEGETABLE
& CHICKPEA
pilaf
SERVES 8

INGREDIENTS PREPARATION
1 cup brown rice In a medium saucepan, add broth and
1 cup quinoa rice. Bring to boil.
1 cup chickpeas, cooked Reduce heat to simmer and cook
4 cups Dr. Nandi’s Vegetable Stock covered for 25-27 minutes.
1 ½ cups fresh broccoli florets, Add quinoa and bring to boil again.
chopped
Reduce heat, cover and simmer for
½ cup carrot, shredded and chopped 12-15 minutes.
Sea salt to taste
Add chickpeas, chopped broccoli, and
Freshly ground black pepper carrots. Stir to combine.
(optional)
Simmer for 4-5 minutes. Water should
be all gone and broccoli will turn bright
green.
Season to taste with salt and pepper
use organic ingredients (optional).

WHENEVER POSSIBLE Serve warm.

67
SUNCHOKE
slaw
SERVES 8
use organic ingredients
WHENEVER POSSIBLE

INGREDIENTS PREPARATION
¾ cup extra virgin olive oil In a medium bowl, add extra virgin olive
½ cup plus 2 Tbsp white balsamic oil, balsamic vinegar, fennel fronds, salt
vinegar and pepper (optional) and whisk.
2 Tbsp fennel fronds, chopped In a large bowl, add radishes,
9 radishes, trimmed and very thinly sunchokes, apple, carrots, and
sliced cabbage.
7 sunchokes, peeled and thinly Spoon vinaigrette on vegetables.
shaved Amount depends on taste preference.
1 Fuji apple, cored and thinly shaved Toss well, cover and place in the fridge
for 1-2 hours.
2 carrots, peeled and thinly shaved
Season with more salt and pepper
½ cup purple cabbage, thinly shaved (optional) if needed.
Salt and freshly ground black pepper
to taste (optional)

68
APPLE CIDER Preparation
Vegetables:

roasted veggies
SERVES 8
Preheat oven to 425° F.
Scrub and peel vegetables.
Cut vegetables into uniform
sizes.

Ingredients: Peel garlic cloves.

Apple Cider Vinaigrette: Toss vegetables with 1 Tbsp
avocado oil, sea salt, and
3 Tbsp avocado oil
pepper.
3 Tbsp apple cider vinegar
Heat low-edged baking
1 ½ tsp Dijon mustard sheets (2 sheets needed) in
1 ½ tsp raw honey the oven for 5 minutes.
2 small shallots, finely chopped Place vegetables on sheets.
and peeled Spreading vegetables out. Do
Sea salt and ground black pepper not allow vegetables to
to taste touch.
Vegetables: Roast in oven approximately
10-15 minutes.
1 Tbsp avocado oil
16 oz. parsnips Turn vegetables over and
continue to cook an
16 oz. carrots additional 10-15 minutes.
16 oz. sweet potatoes
Vegetables are done when
8 oz. onions easily pierced with a fork.
8 oz. beets Toss vegetables in a bowl
12 cloves garlic with apple cider vinaigrette
Salt and pepper to taste and serve.

Vinaigrette:
In a large mixing bowl, add
all ingredients.
Whisk well to combine all
use organic ingredients.

ingredients
WHENEVER
POSSIBLE

69
DEVILED
eggs
MAKES 24

use organic ingredients WHENEVER POSSIBLE

INGREDIENTS
1 ¼ cups apple cider vinegar, ½ cup vegan mayonnaise
divided ¼ cup fresh herbs, finely chopped
1 Tbsp granulated sugar plus a (basil, chives and tarragon are great)
pinch, divided 1 tsp anchovy paste
2 ¼ tsp kosher salt ¼ tsp freshly ground black pepper
3 cups water 1 jalapeño, finely sliced
1 medium red beet, peeled and
halved
12 hard-boiled eggs, peeled

PREPARATION
In a medium pot, add 1 cup apple Add 1 Tbsp vinegar, mayonnaise,
cider vinegar, 1 Tbsp granulated herbs and anchovy paste to yolks.
sugar, 2 tsp kosher salt, and 3 cups Season with roughly ¼ tsp salt and
water. pepper.
Add beet and bring to boil. Mash yolks and stir until well
Remove from heat and cool slightly. combined.
Pour everything into a large heat-safe Spoon equal amounts of yolk mixture
bowl. into the whites. Set aside.
Add eggs and stir. In a small bowl, add jalapeño, 1 Tbsp
Place in the fridge for a minimum of 4 vinegar, remaining sugar, and salt.
hours. They will darken the longer Stir. Allow to sit for 15-20 minutes.
they sit in the mixture. Stir Lightly sprinkle mixture over deviled
occasionally. eggs.
Remove eggs from bowl. Serve.
Halve eggs and transfer yolks
to a medium bowl. Set "whites" aside
and save.

70
 D
G E RDLY
FRIEN

SESAME PREPARATION
Fill a large saucepot with 4 inches of

GINGER water and place steamer basket inside.

Bring to boil over high heat.

green beans
SERVES 6
Add green beans to pot and cover with
lid.
Steam until beans turn bright vibrant
green and are crisp/tender. About 7-10
minutes.
In a large mixing bowl, whisk soy sauce,
INGREDIENTS rice wine vinegar, sesame oil, ginger
4 cups green beans, trimmed root, garlic, and chili paste (if using in
and washed recipe).
¼ cup soy sauce, low sodium Add steamed green beans to bowl and
stir to coat beans.
2 Tbsp rice wine vinegar
Serve with toasted slivered almonds
2 ½ tsp toasted sesame oil (optional).
1 ¼ Tbsp ginger root, grated
2 cloves garlic, peeled and
finely grated
Chili garlic paste (optional) use organic ingredients
Handful of almonds (optional) WHENEVER POSSIBLE

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Seconds Per Day With Dr. Partha Nandi’s Mindbiotic Chews
CAULIFLOWER IB
FRIENDDLY
mash
SERVES 6

INGREDIENTS
1 cauliflower, cut into rough
chunks
1 large yellow onion, peeled and
chopped roughly
5 cloves garlic, minced
1 Tbsp fresh thyme, chopped
1 Tbsp fresh rosemary, chopped
1 tsp freshly ground black pepper
1 tsp sea salt
1 Tbsp coconut oil

PREPARATION
Chop cauliflower.
Steam until soft. About 10-12
minutes.
Add salt and black pepper.
In a saucepan, heat coconut oil
over medium heat.
Cook onions, garlic, thyme, and
rosemary until onions soften and
become translucent.
Set aside.
In a food processor, add cauliflower.
Process for 3-5 seconds.
Add onion mixture.
Process until smooth.
When serving, sprinkle with more
black pepper.

use organic ingredients

WHENEVER POSSIBLE

72
DRIVE THRU INGREDIENTS
8 russet potatoes,

french fries
SERVES 6
peeled, sliced into
¼-inch fries
3 Tbsp avocado oil
2 tsp salt, divided

use organic ingredients PREPARATION

WHENEVER POSSIBLE In a pot over high heat,
boil water.
Add 4 tsp salt.
Preheat oven to 400° F.
Transfer cut potatoes to
boiling water and cook
for 2 ½ minutes.
Drain potatoes and
allow to cool. About 5-7
minutes.
In a large mixing bowl,
transfer cooled
potatoes and add
avocado oil and 1 ½ tsp
salt.
Gently mix and coat
thoroughly.
Spread coated potatoes
on two non-stick baking
sheets.
Bake for 10-12
minutes.
Turn over and bake for
5-6 minutes. Turn over
again and bake for
another 5-6 minutes.
Continue until they are
crisp with a nice golden
color.
Add more salt if
needed.

73
CAULIFLOWER use organic
ingredients
“mac and cheese”
SERVES 6
WHENEVER
POSSIBLE

INGREDIENTS
1 ½ heads cauliflower, cut into
bite-sized florets
1 ½ cups unsweetened almond milk
1 ½ cups baby carrots
¾ cup raw cashews
3 Tbsp nutritional yeast
3 Tbsp yellow mustard
½ tsp garlic powder GER
FRIENDLD
½ tsp onion powder Y
1 tsp sea salt
¼ tsp freshly ground
black pepper (optional)
2 cups water

PREPARATION
In a medium pot over medium-high
powder, salt and pepper (optional) in a
heat, bring 2 cups water to a low boil.
blender.
Add cauliflower florets and cover.
Blend until smooth and creamy.
Boil for 8-10 minutes. Should be
Add this mixture to cooked cauliflower
tender.
and combine thoroughly and gently.
Drain and set aside.
Serve warm.
In another medium pot, add cashews
and carrots and cover with water.
Cover pot and bring to a boil.
Reduce heat to simmer. About 11-12
minutes. Carrots should soften.
Drain carrots and cashews.
Place carrots, cashews, almond milk,
yeast, mustard, onion powder, garlic

74
SWEET POTATO
fries
SERVES 8

use organic ingredients PREPARATION

WHENEVER POSSIBLE Preheat oven to 450° F.
Peel sweet potatoes and cut off ends.
INGREDIENTS Cut potatoes in half lengthwise and then, if
2 lbs. sweet potatoes they are very long, in half crosswise.
¼ cup olive oil Cut each piece into wedges.
1-2 Tbsp sugar
Place sweet potatoes in a large bowl and
1 Tbsp kosher salt add olive oil.
1-2 Tbsp of your favorite spices
Mix well to combine.
Sprinkle with salt, sugar, and spices of your
choice.
Our favorites Mix well.
chipotle powder, smoked Spread sweet potatoes out in a single layer
paprika, Chinese five- on baking sheet; the oil they are coated with
spice, pumpkin pie spice,
garam masala, Cajun should keep them from sticking to pan.
seasoning Cook 20-24 minutes.
Serve hot.

75
SNACKS
HONEY
CINNAMON
chickpeas
SERVES 10

INGREDIENTS
30 oz. chickpeas, rinsed
and drained
2 Tbsp extra virgin olive oil
2 Tbsp raw honey
1 tsp cinnamon
¼ tsp nutmeg
Sea salt to taste

PREPARATION
Preheat oven to 375° F.
Using a parchment lined baking
sheet spread chickpeas in single
even layer.
Cook for 20 minutes then stir.
Cook for another 20-25 minutes.
While chickpeas are hot, add
them to a mixing bowl and
combine with extra virgin olive
oil, honey, cinnamon, nutmeg
and salt.
You can enjoy them two ways, as
is or put them in oven on tray for
10 minutes to caramelize.

use organic ingredients

WHENEVER POSSIBLE
77
CURRIED PREPARATION
Preheat oven to 350° F.

carrot chips
SERVES 6-8
Using large rimmed baking
sheets, lightly brush extra virgin
olive oil to coat them.
Using Y-shaped peeler, hold
small end of carrot and peel very
thin strips off carrot.
INGREDIENTS Try to keep uniform thickness.
6 large carrots, washed and peeled In a large mixing bowl, add
carrot strips and combine with
6 tsp extra virgin olive oil curry powder, extra virgin olive
4-6 tsp sweet curry powder (the oil, salt and pepper.
less you use, the milder the flavor) Place carrot strips in a single
Salt and freshly ground black layer on baking sheets and bake
in the oven for 10-14 minutes.
pepper to taste
When chips start to brown,
remove from oven and allow
chips to cool and crisp up. About
5-7 minutes.
Serve warm.
use organic ingredients
WHENEVER POSSIBLE

78
 CLASSIC PREPARATION
In a shallow bowl, add cucumbers

BREAD and salt.

Cover and chill for 2 hours.

and butter Move cucumbers to a colander and

rinse thoroughly with cold water.

pickles
SERVING SIZE IS 1 OZ.
Drain and return to bowl.
Add onion and toss.
In a medium saucepan over medium
heat, add granulated sugar, white
vinegar, apple cider vinegar, brown
INGREDIENTS sugar, mustard seeds, celery seeds,
and turmeric.
6 cups pickling cucumbers, thinly
sliced (about ¼-inch) Bring to a simmer and stir until sugar
1 ½ Tbsp kosher salt dissolves.
1 cup sweet onion, thinly sliced Pour hot vinegar mixture over
1 cup granulated sugar cucumber and onions.
1 cup white vinegar Set aside and let stand at room
½ cup apple cider vinegar temperature for 1 ½ hours.
¼ cup light brown sugar Cover and refrigerate for 24 hours.
1 ½ tsp mustard seeds Can be stored in the fridge for
½ tsp celery seeds 30 days.
tsp ground turmeric

Sugar is a simple
use organic ingredients carbohydrate and it comes in
many different forms. Table
WHENEVER POSSIBLE
sugar is made up of glucose
and fructose. Every single
carbohydrate gets converted
into glucose during digestion.
Glucose is used in our bodies
and is necessary for our
health. Plus, all of our cells
need it to function properly.
However, too much can
increase the risk of various
diseases, so a balance is
needed

79
GINGER & TURMERIC
hummus
SERVES 10

INGREDIENTS PREPARATION
15 oz. chickpeas, drained Add drained chickpeas, lemon juice,
1 lemon, juiced tahini, garlic, ginger, fresh and ground
turmeric, salt and cayenne to food
3 Tbsp tahini processor.
3-4 cloves garlic, minced finely Blend on high until creamy and smooth.
1 tsp fresh ginger, grated Scrape down sides if needed.
½ tsp fresh turmeric, grated While blending, add extra virgin oil for
creamier texture.
¼ tsp ground turmeric
Taste and adjust flavors as needed.
¼ tsp sea salt
Serve topped with a drizzle of olive oil.
2 Tbsp extra virgin olive oil
Pinch cayenne pepper
Olive oil to taste

use organic ingredients

WHENEVER POSSIBLE
80
BEET MASH use organic
toast
SERVES 4
ingredients
WHENEVER
POSSIBLE
INGREDIENTS
4 slices gluten-free rye bread or bread of your choice
2 avocados, peeled, pitted and sliced
2 medium beets
5 radishes, trimmed and sliced
1 Tbsp soy-based dairy-free Greek yogurt
2 tsp tahini
3 cloves garlic, peeled and minced
Salt and freshly ground black pepper to taste

PREPARATION
Beet Mash:
Preheat oven to 350° F.
Peel and cube beets.
Wrap beets in aluminum foil and
place on baking tray.
Roast for 45-50 minutes. Beets will
soften.
Remove and allow to cool.
In a food processor, add beets,
yogurt, tahini, garlic, salt and
pepper.
Process until a fairly smooth
texture. Some bigger pieces add
texture.
Toast:
Slightly toast bread.
Lay down radish slices.
Spread beet mash over bread and
radish.
Garnish with sliced avocado.
Sprinkle freshly ground black
pepper on top.

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 I B D LY
FRIEND

GARLIC ROSEMARY
roasted nuts
SERVES 10

INGREDIENTS PREPARATION
3 cups walnuts Preheat oven to 350° F.
4 cloves garlic, peeled and Line 2 baking sheets with parchment
finely minced paper.
1 ½ Tbsp raw honey In a medium bowl, add all ingredients.
1 ½ Tbsp avocado oil Mix until walnuts are completely
1 ½ Tbsp fresh rosemary, covered.
finely minced Spread walnuts on lined sheets. Do
1 tsp salt not let nuts touch.
Bake walnuts for 5-6 minutes.
Turn sheets around in oven.
Continue to bake for 5-6 minutes.
Remove and allow to cool.

use organic ingredients

WHENEVER POSSIBLE
82
 KIMCHI use organic
hummus
SERVES 10
ingredients
WHENEVER
POSSIBLE

INGREDIENTS PREPARATION
32 oz. chickpeas Add all ingredients except salt to a
2 ½ cups vegetarian kimchi, drained blender.
½ cup tahini sauce Blend ingredients on high until desired
texture.
8 Tbsp fresh lemon juice
Season with salt to taste.
½ cup water
Salt to taste

83
FLU BUSTER PREPARATION
In a medium saucepan

ELDERBERRY over medium heat, add

all ingredients except

syrup
SERVING IS 1 TBSP
honey.
Bring to a high simmer,
turn down heat and
continue to simmer.
About 45-50 minutes.
INGREDIENTS Strain.
4 cups water Cool.
1 cup dried elderberries
When cool, add honey.
1/4 cup dried echinacea
1 1/4 inches fresh ginger Stir to combine.
2 cinnamon sticks Pour in a jar.
8 cloves Keep in fridge for up to
1 cup Manuka honey 2 months.

use organic ingredients

WHENEVER POSSIBLE
84
 DESSERT

85
OATMEAL
PUMPKIN
cookies
MAKES 16 COOKIES

INGREDIENTS PREPARATION
2 cups old-fashioned oats Preheat oven to 350° F.
1 cup pure pumpkin puree Line a baking sheet with
tsp liquid stevia parchment paper.
2 tsp pumpkin pie spice Combine all ingredients in
a medium mixing bowl and
½ cup sunflower seeds, shelled mix well.
¼ cup plus 1 Tbsp peanut butter Take roughly ¼ cup mixture and
Pinch salt form into a cookie.
Place on parchment paper, then
repeat until dough is gone.
Bake for 12-13 minutes.
Allow to cool in oven for 10-15
minutes.
use organic Remove from oven and serve.
ingredients
WHENEVER
POSSIBLE

86
SOFT GINGERBREAD
cookies
SERVES 24

INGREDIENTS
½ cup vegan butter
¼ cup coconut oil
½ cup raw honey
cup molasses
1 egg
1 tsp vanilla
2 ¼ cups gluten-free
multi-purpose flour
1 cup almond flour
½ tsp xanthan gum
½ tsp baking soda
1 tsp cinnamon
½ tsp ground cloves
½ tsp ground ginger
Salt

PREPARATION
Cream butter, coconut oil, honey, and molasses in mixer. Add egg and vanilla.
Mix well.
Combine remaining ingredients in a separate bowl.
Add dry mixture to wet slowly until well mixed. (This is the almond flour, gum and
gluten free flour).
Drop by spoonfuls onto greased cookie sheet.
Bake at 350° F for 10-12 minutes.
Let cool for 5 minutes, then store in an airtight container.

use organic ingredients WHENEVER POSSIBLE

87
 VANILLA
milkshake
SERVES 4

INGREDIENTS
4 cups unsweetened almond
milk, divided
1 ¾ tsp vanilla extract
1 tsp stevia extract

PREPARATION
Combine 2 cups almond milk,
vanilla extract, and sweetener.
Pour mixture into plastic dish
and place in freezer.
Allow to completely firm and
freeze.
In a blender, add frozen
almond milk and remaining
almond milk.
Blend until evenly combined
and creamy.
Add more almond milk,
depending on how thick you
like your shake.

use organic
ingredients
WHENEVER
POSSIBLE

88
NUTTY PREPARATION
In a food processor, add all ingredients

bombs
SERVES 24
except cacao nibs.
Pulse for 2-2 ½ minutes. Ingredients
should start to stick together, but still may
be crumbly.
Continue to pulse until mixture starts to
INGREDIENTS stick together easily. Be very careful that
3 cups walnuts you DO NOT overprocess.
1 cup coconut, shredded If mixture is dry, add more coconut butter
½ cup coconut butter or maple syrup.
4 Tbsp almond butter Once you have desired texture, add cacao
nibs.
4 Tbsp chia seeds
4 Tbsp flax meal Pulse to combine nibs in mixture.
4 Tbsp hemp seeds Use a Tbsp to scoop out 24 equal
2 Tbsp pure maple syrup amounts of mixture.
1 tsp vanilla bean powder Roll into a ball in your hands.
½ tsp kosher salt Place on a large plate.
5 Tbsp cacao nibs Put in fridge to firm up for 1-2 hours.
Enjoy cool or warm.

use organic ingredients WHENEVER POSSIBLE

89
EASY KEY LIME
PEASY fat bombs
VANILLA MAKES 25

coconut INGREDIENTS
2 cups raw cashews

bombs
MAKES 30
1 cup coconut oil, melted
½ cup coconut butter
¾ cup key lime juice
¼ tsp stevia, powdered

INGREDIENTS PREPARATION
16 oz. coconut cream In a medium saucepan, add water
and raw cashews.
1 cup coconut flakes,
unsweetened Bring to boil for 10-12 minutes.
Remove from heat and remove from
2 tsp vanilla bean powder water.
cup coconut butter Allow to dry for 10-15 minutes.
PREPARATION In a food processor, add all
ingredients and process until well
In a medium saucepan over combined.
medium heat, add all ingredients. Transfer mixture to a medium bowl.
Reduce heat to a low simmer Place in freezer for 35-40 minutes.
and stir until smooth.
Remove from freezer.
Remove from heat and allow
to cool for 4-5 minutes. Using a Tbsp, scoop out equal
amounts and roll mixture into balls.
In a blender, pour mixture and
blend on high to remove all lumps. Place balls on a large plate and
return to freezer. About 25-30
Transfer mixture to a bowl minutes.
and place in freezer.
Freeze for 30-40 minutes or
until mixture starts to firm up.
Spoon out 30 equal sized
amounts of mixture and roll in
hand to create balls.
Place on a large plate, and
place back in freezer to firm up.

use organic ingredients

WHENEVER POSSIBLE

90
PROBIOTIC
HOMEMADE
CLASSIC
Kimchi Recipe
(A traditional, probiotic-rich
Korean fermented dish)

Ingredients: Step 3: Prepare the Kimchi Paste

In a large bowl, combine garlic, ginger, sugar, fish
1 medium Napa cabbage (about 2
sauce, and gochugaru. Mix well to form a paste.
pounds)
Add julienned daikon radish and green onions to
¼ cup sea salt
the paste. Stir to coat evenly.
2 cups water
1 daikon radish, julienned
Step 4: Mix and Pack
4 green onions, chopped
Add the drained cabbage to the paste, using
5 garlic cloves, minced
gloved hands to massage the seasoning into the
1-inch piece ginger, grated
leaves.
1 tablespoon sugar (optional, for fer-
Pack the kimchi into a clean glass jar, pressing
mentation)
down to remove air pockets. Leave about 1 inch
2 tablespoons fish sauce (or tamari for
of space at the top.
vegan option)
2 tablespoons Korean chili flakes (go-
Step 5: Ferment
chugaru) (adjust for spice level)
Seal the jar loosely and let it sit at room tem-
1 tablespoon sesame seeds (optional) perature (away from direct sunlight) for 3–7
days.
Instructions: “Burp” the jar daily by opening it slightly to re-
lease gas buildup.
Step 1: Prepare the Cabbage
Taste-test after 3 days—when it’s tangy and
Cut the Napa cabbage in half length-
slightly fizzy, transfer it to the refrigerator to slow
wise, then into quarters.
down fermentation.
Chop into bite-sized pieces or keep the
leaves whole for a traditional look.
Serving Suggestions:
Dissolve sea salt in water and sub-
merge the cabbage. Let it soak for 1–2 Eat as a side dish with rice or grilled meats.
hours, occasionally flipping. Add to stir-fries, soups, or grain bowls.
Use in kimchi pancakes, dumplings, or tacos for
Step 2: Rinse and Drain a flavorful twist.
Drain the cabbage and rinse thoroughly
with cold water at least 2-3 times to Storage: Properly fermented kimchi lasts 4–6
remove excess salt. weeks in the fridge, getting more flavorful over
Let it drain in a colander for about 30 time.
minutes.

92
FERMENTED Pack the cucumbers tightly in the jar,
standing them upright or stacking them.
Pour the salt brine over the cucumbers
GARLIC until they are completely submerged.

Dill Pickles
(A crunchy, probiotic-rich
Step 4: Weigh Down and Cover
To keep the cucumbers submerged, place
a fermentation weight or a small, clean
pickle made with natural glass jar inside the larger jar.
fermentation—no vinegar!) Cover with a loose-fitting lid or cheesecloth
secured with a rubber band to allow
airflow.
INGREDIENTS
• 6–8 small cucumbers (pickling Step 5: Ferment
cucumbers work best) Store the jar at room temperature (65–
• 4 cloves garlic, smashed 75°F) in a dark place for 7–10 days.
• 2 tablespoons fresh dill (or 1 Check daily for bubbles and “burp” the jar
tablespoon dried dill seeds) if using a tight lid (open slightly to release
• 1 tablespoon mustard seeds gas).
• 1 teaspoon black peppercorns After 5–7 days, taste-test—once they reach
the desired tanginess, move them to the
• 2 tablespoons sea salt (non- refrigerator to slow fermentation.
iodized)
• 4 cups filtered water (avoid
chlorinated water, as it inhibits Serving Suggestions:
fermentation) Enjoy as a gut-friendly snack.
Chop and add to salads, sandwiches, or
wraps.
PREPARATION Use as a topping for burgers or grain
Step 1: Prepare the Cucumbers bowls.
Wash the cucumbers thoroughly and
trim off the blossom end (this helps Storage: Fermented pickles last 2–3
keep them crisp). months in the fridge, becoming more
If using larger cucumbers, slice them flavorful over time.
into halves or quarters.

Step 2: Make the Brine

In a large jar or mixing bowl, dissolve
sea salt in filtered water to create the
brine.

Step 3: Pack the Jar

In a clean, wide-mouth glass jar, layer
the garlic, dill, mustard seeds, and use organic ingredients
black peppercorns at the bottom. WHENEVER POSSIBLE
93
COCONUT MILK KEFIR
Smoothie
(A creamy, dairy-free, probiotic-rich smoothie to support
gut health!)

INGREDIENTS
• 1 cup coconut milk kefir (store-
bought or homemade)
• 1/2 cup frozen mixed berries
(blueberries, raspberries, or
strawberries)
• 1 ripe banana, peeled
• 1 tablespoon ground flaxseeds
(for fiber and omega-3s)
• 1 teaspoon raw honey (or maple
syrup for vegan option)
• 1/2 teaspoon cinnamon
(optional, for flavor and blood
sugar balance)
• 1/2 cup filtered water or ice
cubes (optional, for desired
consistency)

Instructions:
1. Add coconut milk kefir, frozen
berries, banana, flaxseeds,
honey, and cinnamon to a Serving Suggestions:
blender.
• Sprinkle with chia seeds, hemp seeds, or
2. Blend on high speed until smooth coconut flakes for extra nutrition.
and creamy.
• Blend in a scoop of protein powder for a
3. If too thick, add filtered water or a gut-friendly post-workout drink.
few ice cubes and blend again.
• Use as a base for a smoothie bowl,
4. Pour into a glass and enjoy topped with fresh fruit and granola.
immediately!

Tip: For an even stronger probiotic boost, ferment the smoothie for 4–6 hours at room
temperature before refrigerating.

94
TRADITIONAL
Sauerkraut
(A simple, probiotic-rich fermented cabbage recipe to boost gut
health!)

INGREDIENTS becomes soft and releases liquid (this is the

brine).
• 1 medium head green or red Step 3: Pack the Jar
cabbage (about 2–3 lbs)
Transfer the cabbage into a clean glass jar,
• 1½ tablespoons sea salt (non- pressing it down firmly to remove air pockets.
iodized, unrefined)
Pour any leftover brine into the jar so the cabbage
• 1 teaspoon caraway seeds is fully submerged.
(optional, for added flavor) Place one of the reserved outer cabbage leaves on
top to keep everything under the brine.
Instructions: Step 4: Ferment
Step 1: Prepare the Cabbage Weigh down the cabbage using a fermentation
Remove outer leaves of the cabbage weight or a small jar filled with water.
and set them aside. Cover the jar with a loose lid or cheesecloth
secured with a rubber band.
Cut the cabbage into quarters and
remove the core. Store at room temperature in a dark place for 2–4
weeks.
Shred the cabbage into thin slices using
a knife, mandoline, or food processor. Check daily to ensure the cabbage remains
submerged—press down if needed.
Step 2: Salt and Massage
Step 5: Taste and Store
Place the shredded cabbage in a large
bowl and sprinkle with sea salt. After 7 days, start tasting—once it reaches the
desired tanginess, transfer to the refrigerator to
Using clean hands, massage the slow fermentation.
cabbage for 5–10 minutes until it
Sauerkraut will continue to develop flavor and will
last 4–6 months in the fridge.
Serving Suggestions:
• Add to salads, grain bowls, sandwiches, or
wraps.
• Serve as a side dish with grilled meats or
plant-based meals.
• Blend into soups or stews for a probiotic boost
(add at the end to preserve probiotics).

Tip: If you see bubbles, a slightly sour smell, or

a cloudy brine, that’s a sign of healthy
fermentation!

use organic ingredients

WHENEVER POSSIBLE
95
 Step 2: Add the Miso Paste
In a small bowl, dissolve miso
paste in ½ cup warm broth (to
avoid overheating and killing
probiotics).
Stir the miso mixture back into
the pot, keeping the heat low to
preserve its beneficial
probiotics.
Step 3: Add Fermented
Vegetables

MISO SOUP Remove from heat and stir in

fermented vegetables like

WITH
kimchi or pickled daikon.
Let sit for 1 minute to allow
flavors to meld.

FERMENTED Step 4: Garnish and Serve

Vegetables
(A warming, probiotic-rich
Top with scallions, a drizzle of
sesame oil, and grated ginger if
using.
Serve warm and enjoy!
Japanese soup for gut health!) Serving Suggestions:
• Pair with a side of steamed
Ingredients (Serves 2-3) rice or fermented pickles for
• 4 cups filtered water or vegetable broth a complete gut-friendly meal.
• 2 tablespoons miso paste (white or red • Add sliced mushrooms, bok
miso) choy, or shredded carrots for
• 1/2 cup fermented vegetables (kimchi, extra nutrients.
pickled daikon, or sauerkraut) • Serve with a sprinkle of
• 1/2 cup tofu, cubed (soft or firm) sesame seeds or chili flakes
• 1 tablespoon dried wakame seaweed for a flavor boost.
(rehydrated in water for 5 minutes)
• 2 tablespoons scallions, sliced
• 1 teaspoon grated ginger (optional, for
extra warmth and digestion support) Tip: Avoid boiling miso to
• 1 teaspoon sesame oil (optional, for preserve the probiotics—always
stir it in at the end over low heat.
added depth of flavor)

Instructions
Step 1: Prepare the Broth
In a medium saucepan, bring water or
vegetable broth to a gentle simmer over
use organic
medium heat. ingredients
Add the rehydrated wakame seaweed and WHENEVER POSSIBLE
cubed tofu, letting it simmer for 3–5 minutes.
96
FERMENTED Instructions
Step 1: Prepare the Beets

Beet Kvass Wash and scrub the beets well, but do not peel them
(the skin contains beneficial bacteria for
fermentation).
(A nutrient-rich, probiotic Cut into 1-inch cubes and place them into a clean
drink with earthy and tangy glass jar (a quart-sized mason jar works well).
flavors to support gut health!)
Step 2: Make the Brine
In a separate bowl, dissolve sea salt in filtered water
Ingredients to create a brine.
• 2–3 medium beets, scrubbed
and chopped into 1-inch Pour the brine over the beets, ensuring they are fully
cubes (leave skin on for submerged.
natural fermentation)
Step 3: Add Flavor (Optional)
• 4 cups filtered water (avoid Add sliced ginger and cloves for an extra layer of
chlorinated water, as it can flavor.
prevent fermentation)
• 1 tablespoon sea salt (non- Step 4: Weigh Down and Ferment
iodized, unrefined) Place a fermentation weight or a clean, small glass
• 1-inch piece fresh ginger, jar inside the main jar to keep the beets submerged.
sliced (optional, for added Cover with a loose-fitting lid or a cheesecloth secured
warmth and digestive with a rubber band to allow airflow.
support)
• 1–2 whole cloves (optional, Store the jar in a cool, dark place at room
for subtle spice and flavor) temperature for 3–7 days.
Step 5: Check and Taste
After 3 days, start tasting—kvass should be slightly
tangy, earthy, and mildly salty.
If the taste is too mild, let it ferment for another few
days.
Step 6: Strain and Store
Once fermented to your liking, strain the liquid into a
clean glass jar and store it in the refrigerator.
The kvass will keep for 2–3 weeks in the fridge.

Serving Suggestions:
Tip: You can reuse Drink ½ cup daily as a probiotic gut tonic.
the fermented beet Use as a base for salad dressings or mix into soups
pieces for a for a tangy kick.
second batch—just
add more brine Add a splash to sparkling water for a refreshing,
and ferment for gut-boosting drink.
another 3–5 days!

97
DAIRY-FREE PROBIOTIC
Cashew Yogurt
(A creamy and delicious alternative to dairy yogurt, packed with
gut-friendly probiotics!)

INGREDIENTS
• 1 cup raw cashews (soaked for
4–6 hours)
• ½ cup filtered water (plus more if
needed)
• 2 probiotic capsules (vegan-
friendly, no prebiotics added)
• 1 teaspoon vanilla extract
(optional, for flavor)
• 1 teaspoon maple syrup or honey
(optional, helps feed probiotics)

Instructions
1. Drain and rinse the soaked cashews. 6. Once fermented, stir in vanilla extract
2. Blend cashews with ½ cup filtered and sweetener if using.
water until completely smooth. Add 7. Store in the refrigerator for up to 5
more water if needed for a thick but days.
creamy consistency.
8. Add sliced ginger and cloves for an
3. Open the probiotic capsules and stir extra layer of flavor.
the powder into the cashew mixture.
Do not blend at this stage.
4. Transfer to a clean glass jar, cover with Tip: Use this yogurt as a base for
a cheesecloth or a loose-fitting lid. smoothies, parfaits, or dressings!
5. Let it ferment at room temperature for
12–24 hours, depending on how tangy
you want it.

use organic ingredients

WHENEVER POSSIBLE
98
SOURDOUGH
Pancakes
(A gut-friendly twist on classic pancakes, made with fermented
sourdough starter!)

INGREDIENTS Instructions
1 cup active sourdough starter In a mixing bowl, whisk together
1 cup flour (whole wheat, sourdough starter, flour, and milk.
all-purpose, or gluten-free) Cover and let sit overnight (optional
but enhances digestion).
¾ cup milk (or dairy-free
alternative) The next morning, whisk in egg,
honey, baking soda, salt, and
1 egg cinnamon.
1 tablespoon honey or maple Heat a skillet over medium heat and
syrup coat with coconut oil or butter.
½ teaspoon baking soda Pour ¼ cup batter per pancake and
¼ teaspoon salt cook 2–3 minutes per side until
½ teaspoon cinnamon golden.
(optional) Serve warm with fresh fruit, nut
1 tablespoon melted coconut butter, or yogurt!
oil or butter (for cooking)
Tip: The fermentation process makes
these pancakes easier to digest and more
use organic ingredients flavorful!

WHENEVER POSSIBLE
99
 use organic ingredients
WHENEVER POSSIBLE

TEMPEH STIR-FRY WITH

Ginger-Turmeric Sauce
(A gut-friendly twist on classic pancakes, made with fermented
sourdough starter!)

INGREDIENTS Instructions
1 block organic tempeh, cut into 1. In a small bowl, whisk together
cubes coconut aminos, maple syrup,
turmeric, and sesame oil.
1 tablespoon coconut oil or avocado
oil 2. Heat coconut oil in a skillet over
medium heat. Add tempeh
2 cloves garlic, minced cubes and cook until golden
1-inch piece ginger, grated brown.
½ teaspoon turmeric powder 3. Add garlic and ginger, stir-frying
for 30 seconds.
2 tablespoons coconut aminos or
tamari 4. Toss in bell pepper, broccoli,
and carrot. Stir-fry for 3–4
1 teaspoon maple syrup or honey minutes.
½ teaspoon sesame oil 5. Pour the sauce over the tempeh
1 bell pepper, sliced and vegetables, stirring until
coated.
1 cup broccoli florets
6. Serve over rice or quinoa and
1 carrot, julienned garnish with sesame seeds.
2 tablespoons sesame seeds or
chopped green onions (for garnish) Tip: Fermented tempeh is easier to
digest and packed with plant-based
protein!
100
LACTO-FERMENTED
Carrots with Ginger
(A crunchy, kid-friendly fermented snack with gut-loving
probiotics!)

INGREDIENTS Instructions
• 4–5 large carrots, 1. Place carrot sticks and ginger slices into
peeled and cut into a clean glass jar.
sticks 2. In a separate bowl, dissolve sea salt in
• 1-inch piece fresh filtered water to make a brine.
ginger, sliced 3. Pour the brine over the carrots, ensuring
• 2 cups filtered water they are fully submerged.
• 1½ tablespoons sea 4. Weigh down the carrots with a
salt (non-iodized) fermentation weight or a small glass jar.
• 1 tablespoon honey or 5. Cover with a cheesecloth or a loose-fitting
maple syrup lid and ferment at room temperature for
5–7 days.
6. Taste-test after 5 days—when tangy and
slightly fizzy, move to the refrigerator.

Tip: These carrots stay crisp and probiotic-rich for

up to 2 months in the fridge!
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THE CLEAN 15
If going all organic is difficult for you, steer towards these fruits and vegetables as
these items tend to be cleaner as it pertains to pesticide residues:
• Avocados
• Sweet Corn*
• Pineapples
• Cabbages
• Onions
• Sweet Peas (frozen)
• Papayas
• Asparagus
• Mangoes
• Eggplants
• Honeydews
• Kiwis
• Cantaloupes
• Cauliflower
• Broccoli
*A small amount of sweet corn, papaya and summer squash sold in the U.S. is
produced from genetically modified seeds (GMOs). Buy organic varieties of these
crops if you want to avoid genetically modified produce.

WHAT YOU NEED TO KNOW:

• Avocados and sweet corn are the cleanest: only 1% of samples showed any
detectable pesticides.
• More than 80% of pineapples, papayas, asparagus, onions and cabbage
had no pesticide residues.
• Multiple pesticide residues are extremely rare on Clean Fifteen vegetables.
Only 5% of Clean Fifteen vegetable samples have two or more pesticides.

Resource: Environment Working Group 2018

102
REFERENCES
1. https://www.nature.com/news/scientists-bust- 29. https://www.ncbi.nlm.nih.gov/pubmed/17761020
myth-that-our-bodies-have-more-bacteria-than-
30. https://www.ncbi.nlm.nih.gov/pubmed/23038174
human-cells-1.19136
31. https://www.ncbi.nlm.nih.gov/pubmed/26904005
2. https://www.nih.gov/news-events/nih-research-
matters/red-meat-heart-disease-link-involves-gut- 32. https://www.ncbi.nlm.nih.gov/pubmed/20487589
microbes 33. https://www.ncbi.nlm.nih.gov/pmc/articles/
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