Recipes
As a naturopathic doctor, one of my great joys is creating gut-soothing recipes tailored to the dietary needs of my patients. I take inspiration from beloved flavors and dishes, then carefully select ingredients that are anti-inflammatory, easy to digest, and rich in nutrients to support digestive health.
My passion for cooking emerged from a desire to help my patients struggling with IBD, IBS and other GI issues recover the joy of eating. Navigating food sensitivities can make mealtimes feel restrictive, so I love inventing recipes that are as nourishing and crave-worthy as they are gentle on sensitive digestive systems. Patients are often surprised how delicious and satisfying a gut-friendly plate can be!
When developing new recipes, I hold myself to high standards - they must check every box: anti-inflammatory, packed with bioavailable nutrients, free of common triggers, easy on digestion, and full of complex flavor. My greatest reward is hearing how much patients look forward to meals because the recipes bring comfort, joy and excite their palate, all while optimizing their gut health. Helping patients rediscover their love of food is healing in itself.
Healthy Pizza
Dealing with a sensitive intestine, Sibo or inflammatory bowel diseases? That doesn't mean you can't eat pizza! You have never tasted a pizza like this! Gluten-free, lactose-free, bursting with vitamins, minerals, dietary fiber and probiotic bacteria. So if you are looking for a real and healthy treat - try this the perfect recipe for you. Trust me, you won't be disappointed!
Tapioca Pudding
Enjoy this old fashioned, nostalgic tapioca pudding! The pearl tapioca makes it unique. Tapioca is naturally gluten-free, making tapioca pudding a great dessert choice for those with celiac disease or gluten intolerance. Despite the carbohydrate content, tapioca has a low glycemic index, meaning it does not drastically spike blood sugar levels. Tapioca contains prebiotic fiber that feeds the good bacteria in the gut and prevents constipation. This delicious pudding made with nutritious ingredients is a satisfying, gluten-free dessert option that provides a range of important nutrients like calcium, iron, protein and fiber.
Vegetable Patties
These veggie patties are nutritious, gluten-free and lower in FODMAPs. The sweet potato adds fiber, vitamin A and lovely color. These patties often use gluten-free whole grains like rice flour, making them safe for those with celiac disease or gluten intolerance. Sweet potato provides over 100% of the daily recommended amount of vitamin A per serving. This supports healthy vision, immunity and cell growth. The combination of sweet potato, chickpeas, and vegetables supplies a significant amount of fiber to promote digestion and heart health. Enjoy!
Rice Sautéed With Egg
Rice and eggs are kitchen staples that can be seasoned, spiced, and customized in endless ways, suiting most diets and preferences. This quick one-pan meal comes together in less than 30 minutes, offering an efficient and delicious breakfast, lunch, or dinner option. Eggs provide a satisfying protein that promotes fullness and can aid in weight management or maintenance when eaten as part of a balanced diet. When paired, the protein and fat in the eggs helps slow down absorption of carbohydrates from the rice, preventing spikes in blood sugar. Sautéing rice with eggs creates a well-rounded, nutrient-packed dish combining the nutrition of whole grains with high quality protein, antioxidants, and important vitamins and minerals. The simplicity makes it a perfect weekday meal.
Zucchini Noodles With Roasted Vegetables
Zucchini noodles (also called zoodles) are an excellent low-carb, gluten-free substitute for traditional pasta. Zucchini is low in calories and high in nutrients like vitamin C, magnesium, and potassium.
Roasting vegetables like tomatoes, onions, garlic, carrots, broccoli, etc. enhances their natural flavors and maintains more nutrients compared to boiling. The high heat caramelizes the natural sugars.
Zucchini noodles and roasted veggies provide a wealth of antioxidants that can help fight inflammation and oxidative stress in the body. These include lycopene in tomatoes, lutein in zucchini, and vitamin C.
The combination provides a good balance of fiber from the zucchini and carotenoids from the roasted veggies. This promotes healthy digestion and gut health. Zoodles and roasted veggies are simple, quick, and flexible to prepare. You can customize the dish easily with your vegetable favorites, herbs, spices, plant-based proteins, and healthy fats.
Guacamole
With its smooth, creamy texture and vibrant flavor, guacamole makes for a nutritious and satisfying dip or spread. The main ingredient - avocados - provide healthy monounsaturated fats that support heart health. Avocados are also packed with fiber, antioxidants, and anti-inflammatory compounds. The other guacamole ingredients like onion, tomato, cilantro, and lime juice add an array of vitamins, minerals, and phytonutrients. Made fresh, guacamole retains all these beneficial nutrients. Together, the ingredients promote heart health, improve digestion, boost immunity, and more. Guacamole is truly a nutritious superfood dip that delivers major health perks.
Fermented Green Buckwheat Crepe
The fermentation process helps break down the phytic acid in buckwheat, enhancing nutrient absorption. It increases beneficial probiotics and prebiotics. Fermented buckwheat has enhanced bioavailability of minerals like iron, zinc and magnesium. Buckwheat contains high levels of flavonoids like rutin and quercitin which have strong antioxidant activity to protect cells from damage. Fermenting buckwheat may increase the availability of these antioxidants. buckwheat that has been fermented and sprouted provides enhanced nutrition and health benefits. The crepes are a tasty, gluten-free way to enjoy its unique flavor and health perks.
Keto Porridge
This savory porridge makes for a satisfying low-carb breakfast. It's crafted from a mixture of healthy nuts, seeds and fruits. Gluten and carbohydrate free. Insanely satisfying and fueling! Great for those on a low-carb and low-gluten diet. Very suitable as part of a natural treatment for Sibo and other digestive disorders such as gastritis, IBS and food sensitivities.
Oat Porridge With Peanut Butter Powder and Fruit
A classic nutritious, satisfying, comforting and restorative breakfast. The main type of soluble fiber found in oats is beta glucan, which, according to research, aids digestion, increases satiety and suppresses appetite. These fibers also feed our friendly gut bacteria, reduce inflammation and provide a variety of vitamins and minerals such as vitamins B and magnesium. The banana also adds another source of magnesium as well as potassium. The porridge is tasty and rich in protein (the peanuts). A perfect solution for breakfast for champions! Excellent as part of a natural treatment for gastritis and intestinal inflammations such as diverticulitis, ulcerative colitis and Crohn's, during remission.
Pomegranate Jelly
A sweet and healthy dessert from pomegranate! Try this tasty, natural and easy to digest pomegranate jelly recipe, which is also suitable during Crohn's and colitis flare-up!
The jelly has no added sugars and contains natural beef gelatine, which is great to help reduce inflammation and contributes to the restoration of the intestinal lining.
Tofu and zucchini fritters
This is a winning gluten-free vegan dish that would you’d love, I promise you!
Soft and juicy fritters that are so easy to prepare! Thanks to the tofu, this dish is high in protein, and very easy to digest. These fritters are excellent for anyone who is dealing with Crohn's, Ulcerative colitis, Sibo, IBS, Gastritis and Diverticulitis.
Acorn squash stuffed with rice and orange lentils
A perfect dish for chilly evenings, when you feel like curling up under the blanket with a warm, indulgent food. with rich nutty flavors. Suitable for anyone who is dealing with Crohn's and Ulcerative colitis (during remission), as well as for Gastritis, Diverticulitis and IBS.
Digestive support drink before bed
A drink made out of spices that support digestion. Excellent for drinking in the evening to encourage a good quality night sleep. Contains many anti-inflammatory ingredients, and therefore is very suitable as part of a natural treatment for inflammations of the digestive system such as, Crohn's disease, Ulcerative colitis, Diverticulitis and Gastritis.
Sprouted cereal breakfast
An amazingly nutritious cereal porridge. Rich in dietary fibre, protein and antioxidants. Excellent as part of a natural treatment for constipation and during advanced treatment stages of Sibo. Not recommended during diarrhea and acute intestinal inflammations like Crohn’s and Ulcerative colitis flare-ups.
Orange muffins
Amazing gluten-free, easy-to-digest muffins, rich in protein and flavor! Perfect for breakfast, dinner or as a snack between meals. Works great as part of a natural treatment for Crohn's, Ulcerative colitis (during remission), Gastritis, Diverticulitis, IBS, Sibo as well as for celiac disease, and other digestive disorders.
Beef bone Broth
A wonderful beef broth rich in flavors and nutrients. While cooking, the bones release substances that are important for healing and restoring the intestine lining. The broth is very important as part of a natural treatment for Crohn's disease, Ulcerative colitis, Sibo, Gastritis, Diverticulitis and IBS.
Banana bread from buckwheat flour
A delicious bread that resembles a cake! Contains whole buckwheat flour that provides a respectable amount of dietary fiber, vitamins and minerals. Contains little gluten compared to wheat and therefore is better digested. Suitable for Crohn's disease, Ulcerative colitis and Diverticulitis (during remission). Not suitable during acute flare-ups.
Sweet home-made marzipan
Homemade, delicious almond marzipan that is so easy to prepare! Amazing gluten-free desert! This marzipan can be kept in the freezer for over a year. Excellent as part of a natural treatment for Crohn's and Ulcerative colitis as well as for other various digestive disorders, like IBS, Gastritis and Diverticulitis.
Roast chicken bone stock
Nutritious and delicious stock, rich in collagen and essential fatty acids for supporting the health and the restoration of the intestine lining. Roasting the chicken before cooking it, enriches the flavor of the stock. Very important as part of the natural treatment for Crohn's, Ulcerative colitis, Gastritis, Diverticulitis and Sibo.
Berries Smoothie
Very nutritious smoothie, full of antioxidants and vitamins. You can drink it first thing in the morning and get an energy boost for the rest of the day. This tasty smoothie can be suitable for anyone who is dealing with Gastritis, Helicobacter pylori, constipation, Sibo and intestinal inflammations like Crohn's, Diverticulitis and Ulcerative colitis (during remission).
Gluten-free vanilla/chocolate pudding
A perfect pudding for hosting a party or just as a treat. The most important thing is, that it does not contain even one gram of flour! Excellent as part of a natural treatment for Crohn's and Ulcerative colitis (during remission), Sibo, Diverticulitis, IBS, Gastritis or any other digestive disorder. לגופו
Broccoli and Sweet Potato Pie
This savory pie offers a concentrated dose of vitamins, minerals, fiber and protective plant compounds with relatively low calories. Sweet potatoes and broccoli are rich sources of beta-carotene, which is converted to vitamin A to support healthy vision and cell growth. Both sweet potatoes and broccoli supply fiber, which promotes digestion and gut health. Overall, the synergy between the sweet potatoes and broccoli makes this veggie pie a nutritious gluten-free meal that offers antioxidants, fiber, vitamins, and anti-inflammatory benefits.
Tofu/Chicken Gluten-Free Schnitzel
This gluten-free version retains the crispness and flavor of traditional schnitzels while providing nutritious protein, healthy fats, and important vitamins and minerals. Chicken and tofu are an excellent source of high-quality protein needed for building and repairing muscle tissue. By using almond flour instead of regular flour, these schnitzels avoid grains and are lower in carbohydrates. Nut flours like almond flour provide more fiber compared to regular white flour coatings on schnitzels. This aids digestion. These amazingly delicious schnitzels are very satiating, keeping hunger at bay for hours compared to carbohydrate-heavy meals.
Curry Stew With Tofu
A flavorful, nutritionally balanced meal that harnesses anti-inflammatory spices, and antioxidant-rich ingredients. This nourishing curry stew is vegan and gluten-free. The tofu provides plant-based protein while the veggies and spices make it full of flavor. Tofu is a plant-based protein that provides all essential amino acids. This makes it a complete protein source for building muscle, satisfying hunger and aiding recovery. Curry powder contains antioxidant compounds like curcumin, cumin, and turmeric. These help reduce inflammation and protect cells against damage. The combination of protein, fiber, aroma and spices makes this stew satisfying and soothing. Enjoy this hearty dish!
Red Pepper Stuffed With Quinoa
Enjoyed as a veggie main dish or side, red peppers stuffed with quinoa make a delicious, well-balanced meal that provides anti-inflammatory benefits, key antioxidants, and important nutrients for good health. This flavorful combo packs a punch of vitamins, minerals, antioxidants and fiber with relatively low calories per serving. The combination of quinoa and red pepper provides a good amount of dietary fiber. This supports digestive health and may help lower cholesterol. In addition to vitamin C and A, red peppers contain antioxidants like capsanthin which fight free radical damage and inflammation in the body. The lycopene in red peppers combined with fiber and plant-based protein can support healthy cholesterol and blood pressure.
Brown Rice Pasta With Tomato Sauce
Brown rice pasta is a gluten-free alternative to traditional wheat pasta. This makes it a good option for people with celiac disease or gluten intolerance. Brown rice pasta provides fiber and nutrients like magnesium, selenium, and manganese. Tomato sauce is a tasty way to boost the nutritional value of pasta. Tomatoes provide lycopene, an antioxidant that may protect against cancer and heart disease. Tomato sauce also supplies vitamin C, potassium, and vitamin A. Making pasta with tomato sauce is simple and versatile. You can customize it by adding veggies like spinach, olives, mushrooms etc. Herbs like basil and oregano boost flavor without adding calories.
Quinoa Tortilla
A wonderful gluten-free tortilla, with an addictive texture. An excellent healthy alternative to bread, crackers, rolls, etc. Can be filled with vegetables and/or spreads or anything you want. Quick and easy to make! Very suitable as part of natural treatment for irritable bowel syndrome, gastritis, diabetic ulcers and inflammatory bowel diseases Crohn's and ulcerative colitis - during remission.
Roasted Salmon With Vegetables
A true celebration of flavors! Perfect, delicious and healthy dinner. salmon is highly nutritious and provides great health benefits thanks to its stellar combination of protein, essential fats, vitamins, minerals and antioxidants. Eating salmon regularly can boost heart, brain, skin, joint and immune health.
Quinoa Salad
Amazing , nutritious and mouthwatering salad. Rich in fiber, vitamins, minerals, antioxidants and protein.
Excellent for situations where you need to restore and nourish the intestinal bacteria. The zesty dressing has the perfect balance of acidic lemon juice and smooth olive oil. Not suitable for conditions of intestinal inflammation or diarrhea.
Quinoa and vegetables (meatless) meatballs
These meatless meatballs are an easy and quick solution for a healthy and wonderful vegan meal. Gluten-free, full of protein, and dietary fibre. Excellent as part of a natural treatment for Sibo, Crohn's and Ulcerative colitis (during remission) , Celiac disease and for anyone who looks for a healthy gluten-free meal.
Rice and zucchini (meatless) meatballs
A vegan, light meatball full of health and flavor. The slightly fried rice gives it a crispy texture. Low in fibre, high in protein and gluten-free. Excellent as part of a natural treatment for Crohn's and Ulcerative colitis as well as for Gastritis and Diverticulitis..
Vegan banana ice-cream
Amazing and creamy homemade ice cream, based on blended frozen bananas. Its rich creamy texture is just like real ice cream’s. You won't notice the difference! An excellent dessert for those who deal with Crohn's, Ulcerative colitis, Gastritis, Diverticulitis, Sibo, IBS and perfect for anyone who avoids dairy products.
Quinoa, pumpkin and mushroom stew
A colourful and festive quinoa dish with lots of vegetables, which will add lots of colours and joy to the table. Shiitake mushrooms contain anti-inflammatory substances and strengthen the immune system, so it is an excellent dish for healing and rehabilitation. Suitable as part of a natural treatment for Crohn's and Ulcerative colitis (during remission), Sibo, Gastritis and Diverticulitis.
Quinoa, mushrooms and vegetable stew
A great meal with shiitake mushrooms that enrich it with a unique taste. Shitake mushrooms contain anti-inflammatory components which help strengthen the immune system. The stew is suitable as part of a natural treatment for Crohn's, Diverticulitis and Ulcerative colitis during remission and can also help during constipation and IBS.
Sauerkraut
Sauerkraut is very easy to prepare and it is excellent to combine with any meal. The ingredients are for a 2 litter jar, but you can double the quantities as needed. It is a rich source of pro-biotic and pre-biotic and is excellent for helping treat constipation, bloating, gastritis and strengthening the digestive system in general.
Butternut Squash Stuffed With Rice/Quinoa
This delicious dish combines complementary flavors like savory, earthy and nutty along with pops of sweetness from the dried cranberries. The combination of squash, rice/quinoa and vegetables provides a mixture of soluble and insoluble fiber for digestive regularity. Eating a diversity of whole foods together increases the bioavailability of nutrients like iron, vitamin C and lycopene. Minerals like magnesium in squash, manganese in quinoa, and zinc in rice support bone health, blood sugar control, immunity and more. Quinoa is one of the few plant foods considered a complete protein, containing all essential amino acids. This stuffed squash makes for a delicious gluten-free, vegetarian meal providing a wealth of antioxidants, fiber, protein, minerals, and anti-inflammatory compounds.
Amaranth porridge
This nutrient-packed amaranth porridge makes a delicious gluten-free breakfast. The amaranth provides protein, fiber and minerals while the fruit adds natural sweetness. Amaranth contains antioxidant pigments like carotenoids that can help reduce inflammation and oxidative stress. Amaranth is naturally gluten-free, making this porridge a great breakfast option for those with celiac disease or gluten intolerance. It is a good source of minerals including magnesium, iron, phosphorus and potassium which play many vital roles in the body.
Chia Pudding
Chia pudding makes for a supercharged breakfast or snack that delivers a concentration of nutrients, protein, omega-3s, and antioxidants in a delicious and satisfying way. Just a few tablespoons of chia seeds provides a substantial amount of fiber, which promotes digestive health and regularity. The pudding's thick texture also slows digestion. Chia seeds provide protein with all the essential amino acids, making it a quality vegetarian protein source for building muscle and curbing hunger. Chia seeds are one of the best plant-based sources of anti-inflammatory omega-3 fatty acids like ALA and it's packed with antioxidants that protect cells from oxidative stress and free radical damage that can lead to disease.
Pumpkin Porridge
A creamy, subtle sweet flavor that pairs well with spices like cinnamon, nutmeg and ginger. It can be sweet or savory. Pumpkin is packed with beta-carotene which the body converts into vitamin A. This important vitamin supports eye health and immune function. The carotenoids, vitamin C and vitamin E in pumpkin give it excellent antioxidant properties that help neutralize damaging free radicals. The antioxidants and other compounds in pumpkin have anti-inflammatory effects that may help reduce pain and swelling. The soluble fiber and nutrients in pumpkin porridge promote regularity, intestinal motility and overall digestive health. For those with celiac disease or gluten intolerance, pumpkin porridge makes a filling gluten-free breakfast option.
Almond Pancakes
Gluten-free and low-fiber pancakes, easy to digest and insanely delicious! A great option for breakfast or a snack between meals. An excellent source of protein. The recipe is suitable as part of a natural treatment for Crohn's and ulcerative colitis as well as as part of a natural treatment for Sibo and IBS.
Lentil Stew With Root Vegetables
This hearty lentil stew is richly flavored with aromatic herbs and spices. Earthy brown lentils are simmered until tender, holding their shape nicely to provide protein and fiber. Diced carrots, sweet potatoes and parsnips add layers of natural sweetness and creamy textures as they soak up the stew juices.
The root vegetables are caramelized before stewing, enhancing their natural sugars. Can be suitable for Crohn's and colitis during remission, for constipation, gastritis, and Sibo.
Miso Soup
The savory aroma of miso fills the air as soon as the pot comes to a simmer. Traditional Japanese miso soup features a light, bonito-infused broth with various ingredients floating throughout.
Silky soft tofu cubes add protein and texture. The creamy tofu soaks up the rich, salty flavors of the broth beautifully. Thinly sliced scallions add a pop of green and a gentle bite. Tender wakame seaweed provides hints of sweetness and ocean brininess. This amazing soup is made from miso paste, rich in lots of minerals, protein and flavors. Very suitable for anyone dealing with digestive tract disorders, nutrient deficiencies and as part of a natural treatment for Sibo, Crohn's, ulcerative colitis, gastritis and IBS.
Tofu meatball
Tofu is made from soybeans and contains all essential amino acids, making it a complete protein source for vegetarians/vegans. Tofu meatballs provide protein comparable to meat-based meatballs without animal products. Perfect as part of a vegan or vegetarian menu. Full of flavor and protein. Work well in pasta sauces, sandwiches, with rice etc.
Lentils and carrot patties
Warning! These patties are so delicious that they disappear quickly! Lentil carrot patties make an easy, gluten-free, nutritious, meatless meal or snack that is packed with protein, fiber, essential vitamins and minerals, and compounds that fight inflammation for better health. Great as an addition to a stew, salad or just as a snack. Works well as part of a natural treatment for Sibo and any other digestive disorders that require gluten and grain avoidance.
Healthy doughnuts
(In a doughnut maker)
A healthy and tasty option for doughnuts. A very easy and quick recipe to prepare. It can be made from all kinds of flours. Suitable as part of a natural treatment for Crohn's and Ulcerative colitis during remission and for anyone who wants to avoid unhealthy deep fried doughnuts.
Orange soup with spirulina
Orange comforting soup, made with fresh root vegetables and rich in beta-carotene, which is essential for the function of the immune system and the restoration of the intestines. Suitable as part of a natural treatment for Crohn's, Ulcerative colitis, Diverticulitis, Gastritis, IBS, and constipation.
Chicken bone stock
Nutritious bone broth rich in minerals, amino acids and collagen. The compounds found in bones and connective tissues help restore the intestinal lining and supports digestion. Excellent as part of a natural treatment for Crohn's and Ulcerative colitis and for anyone who needs nourishment and rehabilitation.
Anti inflammatory
vegetable broth
A natural energy and health booster. Very nutritious, satisfying and warming soup. While cooking, the vegetables enrich the stock with minerals and components that restore the intestines. Excellent as part of a natural treatment for Crohn's and Ulcerative colitis, Diverticulitis, gastritis, Sibo and IBS.
Congee rice porridge
A porridge made out of rice, very easy to prepare and digest. Congee has been used for years in the traditional medicine as a treatment for digestive inflammations and diarrhea. Works very well as part of a natural treatment for Crohn's and Ulcerative colitis, during acute flare-ups.
Cashew yogurt
Non-dairy yogurt, rich in beneficial bacteria which support digestive and immune system health. Suitable for anyone who is dealing with Crohn's, Ulcerative colitis, Diverticulitis and also for IBS, Gastritis and Sibo (not recommended during acute diarrhea and flatulence). Cashews are a plant-based source of protein, providing around 5 grams per 1/4 cup. The protein in cashew yogurt helps keep you full and satisfied.