Five GUT-HEALING
Recipes from
THE
GUTSMART
®
PROTOCOL
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and Lose Weight in Just 14 Days with
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VINCENT PEDRE, MD
CONTENTS
RECIPE CATEGORY*
S
Severe
M
Moderate
M
Mild
Red Snapper & Fennel Soup
S
Garlicky Mixed Greens with Goat Cheese
Anchovy, Ham & Cheese Pizza
M
M M
Wild-Caught Salmon & Brown Rice Bento Box with
Tahini & Orange Dressed Slaw M
Lamb Meatballs with Zucchini Pasta
M
*Find out what category you belong in by taking the GutSMART Quiz (separate
download). Severe recipes are safe for everyone regardless of score, moderates
can eat moderate and severe recipes, and milds can eat across all categories.
Red Snapper & Fennel Soup
S
Makes 4 servings
INGREDIENTS
STEPS
2 tablespoons extra virgin
olive oil
1 medium celery stalk,
chopped
½ cup sliced scallions,
green parts only
1 medium fennel bulb,
bulb chopped and
fronds chopped and
reserved
Grated zest and juice of 1
lemon, divided in half
2 red bell peppers, seeded
and chopped
2 thyme sprigs
4 cups vegetable
broth
1 pound wild-caught red
snapper fillets, cut into
a few pieces
½ teaspoon Celtic sea salt
Pinch freshly cracked
black pepper
2 tablespoons nutritional
yeast flakes, for garnish
1.
Heat the oil in a medium saucepan over medium
heat. Add the celery, scallions, and chopped
fennel bulb and cook, stirring frequently, for 3 to 4
minutes, until soft. Heat the coconut oil in a large
skillet over medium heat. Add the scallions and
fennel and cook, stirring, for 2 to 3 minutes, until
softened.
2.
Add the lemon zest, half of the lemon juice, bell
peppers, and thyme, reserving a few thyme leaves
for garnish. Cook, stirring frequently, for 2 to 3
minutes, then add the broth.
3.
Bring to a boil, then reduce the heat and simmer
for 30 minutes.
4.
Add the fish and simmer for an additional 10
minutes.
5.
Remove from the heat and allow to cool
slightly, then puree in a blender until smooth.
(Alternatively, you can puree the soup at the end of
step 3 above, before adding the fish.)
6.
Season with the salt and the pepper and reheat if
necessary.
7.
Serve sprinkled with the nutritional yeast flakes,
reserved fennel fronds, reserved thyme, and
remaining lemon juice.
Garlicky Mixed Greens with Goat Cheese
M
Makes 2 servings
INGREDIENTS
STEPS
2 tablespoons extra virgin
olive oil
½ red onion, chopped
1-inch knob ginger, peeled
and grated
2 garlic cloves, finely
chopped, or 1 small
leek or shallot, finely
chopped
2 tablespoons chopped
fresh cilantro leaves
1 teaspoon ground cumin
1 cup green beans, sliced
1 medium zucchini, sliced
into half-moons (about
¾ cup)
½ cup fresh or thawed
frozen peas
Filtered water, as needed
(optional)
½ teaspoon Celtic sea salt,
or to taste
½ cup crumbled goat
cheese or vegan feta
cheese
1.
Heat the olive oil in a medium skillet over medium
heat. Add the onion and cook for 3 to 4 minutes,
until translucent.
2.
Stir in the ginger, garlic, cilantro, and cumin and
cook for 2 minutes.
3.
Add the green beans, zucchini, and peas and stir to
combine.
4.
Reduce the heat to low, cover, and cook until the
veggies are soft, about 10 to 12 minutes, adding a
little filtered water if they get too dry.
5.
Transfer the veggies to a bowl and scatter the
goat cheese on top. Let the cheese melt. Serve
warm.
GutSMART Tip: If you don’t have Celtic salt on hand,
regular sea salt is okay. Goat cheese is salty, so be sure to
taste as you go.
Anchovy, Ham & Cheese Pizza
M M
Makes 2 servings
INGREDIENTS
STEPS
Crust
1½ cups almond meal, plus
more as needed
2 large pasture-raised
eggs, lightly beaten
2 tablespoons extra virgin
olive oil*
2 tablespoons nutritional
yeast flakes
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon Celtic sea salt
1 teaspoon apple cider
vinegar
1.
Preheat the oven to 425°F. Lightly grease a rimmed
baking sheet.
2.
Combine all the crust ingredients in a large bowl to
form a loose dough. If it feels wet, add a little more
Topping
2 tablespoons tomato
paste
½ cup halved cherry
tomatoes
⅔ cup grated Parmesan
cheese (optional)
½ cup chopped
preservative-free ham
6 anchovy fillets, whole
Nutritional yeast flakes,
for sprinkling (optional)
1 small handful arugula
Extra virgin olive oil, for
drizzling
*Adapt It: For a Mild version,
use garlic-infused olive oil
instead.
almond meal.
3.
Dust the work surface with almond meal and
knead the dough until smooth. Shape into a ball.
4.
Cut the dough in half and roll out each portion into
a thin circle about 6 inches in diameter, working
from the inside out, in a clockwise motion. Add
more almond meal if it becomes too sticky.
5.
Place the pizza crusts on the prepared baking sheet
and bake for 10 minutes.
6.
Remove the crusts from the oven and spread the
tomato paste on top, leaving a ½-inch border
around the edge. Scatter the tomatoes, cheese (if
using), ham, and anchovies over the pizzas, then
sprinkle with nutritional yeast flakes (if using).
7.
Bake the pizzas for 7 to 10 minutes, until crispy.
8.
Scatter the arugula on top and drizzle with olive
oil.
GutSMART Tip: Substitute up to ¼ cup nutritional yeast
flakes for the Parmesan cheese if your GutSMART Score
category is Severe, you’re dairy-sensitive, or you’re
avoiding dairy for other reasons.
Wild-Caught Salmon & Brown Rice Bento Box with Tahini & Orange
Dressed Slaw M
Makes 1 serving
INGREDIENTS
STEPS
Slaw
⅓ cup shredded green
cabbage
⅓ cup shredded red
cabbage
⅓ cup thinly sliced red bell
pepper
⅓ cup grated carrot
3 mint sprigs, chopped
3 parsley sprigs, chopped
1 tablespoon finely
chopped scallion
1.
Tahini and Orange Dressing
Finely grated zest of ½
orange
2 tablespoons orange
juice
1 tablespoon extra virgin
olive oil
1 tablespoon maple syrup
1 tablespoon filtered water
(optional)
1 teaspoon tahini
Celtic sea salt and freshly
ground black pepper,
to taste
Salmon and Brown Rice
1 (5-ounce) skin-on
wildcaught salmon
fillet or 1 (5-ounce) can
wildcaught salmon,
drained
1 tablespoon extra virgin
olive oil (optional)
Freshly ground black
pepper, to taste
1 lemon wedge
½ cup cooked brown rice
Combine all the slaw ingredients in a medium
bowl. Scoop the contents into a large section of a
bento box or one side of a large plate or bowl.
2.
In a small bowl, whisk together all the dressing
ingredients, adding the water if too thick. Pour
over the slaw.
3.
If using fresh salmon, season the skin with sea salt.
Heat the olive oil in a small skillet over mediumhigh heat. Add the salmon, skin side down, and
cook for 4 to 5 minutes, until seared. Turn over
and cook for another 3 to 4 minutes, until cooked
through.
4.
Place the cooked or canned salmon in a medium
section of the bento box or another side of your
plate or bowl. Season with black pepper and add
the lemon wedge.
5.
Add the rice to another section of your bento box,
plate, or bowl. Grab some chopsticks and enjoy!
Lamb Meatballs with Zucchini Pasta
M
Makes 4 servings
INGREDIENTS
STEPS
Lamb Meatballs
1¾ pounds ground lamb
2 large pasture-raised
eggs, lightly beaten
1 small onion, diced
2 garlic cloves, finely
chopped
⅓ cup pine nuts
2 tablespoons chopped
fresh flat-leaf parsley
2 teaspoons ground
cinnamon
2 teaspoons ground
allspice
2 teaspoons ground cumin
2 tablespoons Celtic sea
salt or Himalayan pink
salt
2 tablespoons freshly
ground black pepper
3–4 tablespoons extra
virgin olive oil, divided
(1 tablespoon + 2–3
tablespoons)
1.
Tomato Sauce
2 garlic cloves, finely
chopped
1 small onion, finely diced
1 (28-ounce) can organic
diced tomatoes
2 tablespoons tomato
paste
2 tablespoons Celtic sea
salt
2 tablespoons freshly
ground black pepper
Zucchini Pasta
2 zucchinis, spiralized
Cilantro leaves, for garnish
To make the meatballs, in a large bowl, combine
the lamb, eggs, onion, garlic, pine nuts, parsley,
cinnamon, allspice, cumin, salt, and pepper. Mix
with your hands until smooth. Using 2 tablespoons
at a time, shape the mixture into balls.
2.
Heat 1 tablespoon of the oil in a large saucepan
over medium heat. Working in batches, cook the
meatballs, turning occasionally, for 6 to 7 minutes,
until lightly golden, adding more oil as needed. Put
browned meatballs on a plate.
3.
To make the tomato sauce, add the garlic and
onion to the same pan and cook over medium
heat, stirring occasionally, for 3 to 5 minutes, until
softened.
4.
Add the tomatoes with their juices, tomato paste,
salt, and pepper and stir well. Add the browned
meatballs, making sure they’re all submerged.
5.
Cover, turn the heat to low, and simmer for 45
minutes, or until the meatballs are very tender and
the sauce has thickened.
6.
When the sauce is nearly done, bring a large
saucepan of water to a boil. Add the zucchini
noodles and cook for 1 minute, then drain.
7.
Serve the meatballs and sauce over the zucchini
noodles, and garnish with cilantro.
GutSMART Tip: Celtic sea salt has a very specific saltiness
to it, so I don’t recommend using a substitute for the
tomato sauce.
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