Zdrave sklede sreče, ki negujejo in zdravijo črevesje

Zasnovala in napisala kuharica Julie Frans iz della sklede.

Tvoje črevesje je tvoje in samo tvoje.

Če ne čutite simptomov ali neugodja, lahko vlaknato zelenjavo jemljete bolj agresivno.

"Uživanje več zelenjave" za eno osebo lahko pomeni začetek s kuhano in pire ali pasirano zelenjavo, ki spada v določeno kategorijo, za drugega pa pomeni, da se zaužije čim več surove zelenjave in polnozrnatih žit.

Če se ukvarjate s pripravo obrokov, lahko celo pripravite nekaj receptov naenkrat in jih shranite v hladilniku za enostaven dostop in hitro pripravo obroka čez teden.

Della bowls style obroki so preproste, mešane kombinacije, ki jih lahko popolnoma prilagodite vašim potrebam, vašemu črevesju in vašemu mestu na poti do zdravja.

Vse te recepte in še veliko več lahko najdete v naši na novo izdani digitalni kuharski knjigi. To bo vaša izbira za različne recepte za mešanje in ujemanje, ki navdihujejo ustvarjalnost in plasti okusnosti.

Beljakovine:mariniran pečen tofu

Zelenjava:dušena zelenjava; pečeno korenje in repa

Boost:fermentirane korenine (pesa, korenje, redkev); kosmiči alg; sveža zelišča

Različica 2:Za ljubitelje zelenjave, ki ne čutijo simptomov ali nelagodja

Beljakovine:pečen tofu v chipotleju

Zelenjava:marinirani ohrovt; kurkuma pečena cvetača

Razlike med različico 1 in različico 2

Osnova

• V skledi različice 1 se izogibamo polnozrnatim žitom in visoko vsebnostjo vlaknin. Spaghetti Squash je lahko prebavljiv, zelo hranljiv za notranje organe in pomaga zmanjšati vnetja.

• ljrnk">Ko ni simptomov in je črevesje na pravi poti, lahko dodate močnejše vlaknine in žita, kot so kvinoja, rjavi riž in amarant.

Beljakovine

• _208Ie _2QAo- _25MYV _1Fao9 ljrnk">Ljudem s prebavnimi motnjami se odsvetuje uživanje začinjene hrane in čilija.

• ljrnk">Marinada na tofuju je enaka v vsaki posodi, le marinada vključuje chipotle čili v različici 2. Nobena različica recimo ne bo začinjena, a že majhna količina čilija lahko povzroči nelagodje, zato je najbolje, da izpustite dokler ne dosežemo remisije.

• Tofu naj bo ekološki. Je lahko prebavljiv in dober vir rastlinskih beljakovin.

• Tempeh je tudi odlična možnost za rastlinske beljakovine, še posebej, ker je fermentiran in še posebej zdravilen za črevesje.

Zelenjava

• _208Ie _2QAo- _25MYV _1Fao9 ljrnk">Priporočljivo je, da ljudje, ki šele začenjajo pot proti zdravljenju črevesja in še vedno čutijo simptome, bolečino ali nelagodje, jedo večinoma kuhano zelenjavo in se izogibajo zelenjavi iz križnic, ki povzroča plin, kot so cvetača, brusnica .

• V različico 1 smo vključili pečeno korenovko, ki je lahko prebavljiva in pomirja prebavila, ter mešanico dušene zelenjave. Če prenašate čebulo in česen, jo lahko uporabite za sotiranje zelenja. Če pa niste prepričani, je najbolje, da jih na začetku izpustite.

• Ko lahko zaužijete več grobe krme in zelenjave križnic, zamenjajte kuhano zelenjavo in mešanico praženega korenja/repe za mariniran surovi ohrovt in pečeno cvetačo s kurkumo.

• Bodite ustvarjalni in poskusite novo zelenjavo v tem razdelku glede na vaše črevesno zdravje in tisto, kar lahko udobno prenašate.

Omaka

• Ta omaka vsebuje majhno količino oreščkov (surovi indijski oreščki), a ker so skuhani v kokosovem mleku in zmehčani, nato zmleti v gladko teksturo, so bolj prebavljivi.

• Kokosovo mleko zelo pomirja prebavni trakt in ponuja zdravo maščobo, ki pomaga nasititi in ohraniti polnost brez napihnjenosti.

• Curry v prahu vsebuje kurkumo in pomaga pri zmanjševanju vnetja, zato je fantastična sestavina, ki jo lahko dodate v omako, ne glede na to, v kateri fazi ste.

• ljrnk">Ingver je tudi zelo dober za želodec in je vedno močna sestavina pri obvladovanju težav s prebavili.

• ljrnk">Če ste novi v tem programu in vam ne ustreza uživanje čebule in česna, izpustite te sestavine. Namesto tega uporabite sesekljane vrhove zelene čebule. (Ne uporabljajte belega dela).

Zrezane surove korenine ali fermentirane korenine bi dobro delovale za obe različici posode.

Predlagamo, da jih fermentirate za različico 1 preprosto, da postanejo bolj prebavljive. To zahteva malo načrtovanja, saj lahko proces fermentacije traja dneve ali celo tedne. Če nimate časa za pripravo fermentirane različice, bo surovo dobro delovalo.

Kosmiče alg lahko dodate tudi kateremu koli obroku kot poživitev, tako da dodate okus in minerale v sledovih.

ljrnk">Avokado je odlična spodbuda, ki doda kremnost, zdrave maščobe in pomirja črevesje.

ljrnk">Pražene oreščke ali semena lahko dodate kot okrepitev, ko je črevesje zdravo in ne bo negativno vplivalo.

Špageti squash

SESTAVINE

• 1 large spaghetti squash

• extra virgin olive oil

• salt

 

PROCEDURE

• Heat the oven to 400.

• Cut squash in half lengthwise. Scoop out the seeds.

• Drizzle the insides lightly with olive oil and sprinkle with salt and pepper.

• Place squash flat side down on the baking sheet.

• Then, poke a few holes in the skin of the squash with a fork.

• Put the squash in the oven.

• Roast the squash for 30-40 minutes. It should be browning on the skin and easy to pierce with a fork. Time may vary depending on your oven and the size of the squash.

• Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.

 

Marinated Baked Tofu

INGREDIENTS

• 2 tablespoons extra virgin olive oil

• 2 tablespoons tamari

• 1 tablespoon fresh squeezed lime juice

• 1 tablespoon blackstrap molasses or maple syrup

• 1 block organic extra firm tofu, cubed

• pinch of salt

• 1 tablespoon canned chipotle in adobo (FOR VERSION 2 BOWL ONLY)

 

PROCEDURE

• Place all marinade ingredients in a bowl and whisk together.

• Place the tofu cubes in a dish and pour marinade over them. Allow tofu to marinate for anywhere between 30 minutes and 6 hours, covered, in the fridge.

To cook:

• Preheat the oven to 375°F.

• Using a slotted spoon, remove the tofu from the marinade and lay out on a baking sheet. Sprinkle the tofu with salt.

• Bake tofu for about 30 minutes, or until golden and firm and the marinade is turning golden.

 

Sauteed Greens

INGREDIENTS

• 1 pound of greens (about 2 bunches total) – can be a mix of kale, chard, collards, mustard greens, broccoli rabe, or others

• ¼ cup extra virgin olive oil

• ½ cup yellow onion, coarsely chopped (use green tops of green onions if experiencing IBD symptoms)

• 3 medium cloves of garlic, thin sliced (omit if symptomatic)

• ½ teaspoon lemon zest

• ¼ teaspoon sea salt

• 1 tablespoon fresh squeezed lemon juice

 

PROCEDURE

• Wash all greens well and dry as much as possible.

• If using kale and collard greens, remove the stalks and discard stems.

• If using swiss chard, trim the stalks and ribs from the greens. Cut the stalks and ribs into ¼ inch slices. Odložite.

• Cut all of the de-stemmed greens into ½ inch ribbons.

• Heat a saute pan over medium heat with olive oil. Add the onions, garlic, and chopped stalks. Stir frequently.

• After a couple of minutes, when the stalks and onion are softened, add the greens. Cook, stirring often. Add a touch of water if the greens are sticking to the pan.

• Remove from heat. Add lemon zest, salt and lemon juice. Stir to combine. Taste and adjust flavor, if needed.

Coconut-Curry (Yellow) Sauce

INGREDIENTS

• 1 cup onion (SEE NOTE BELOW)

• 1 clove garlic, smashed (OMIT FOR VERSION 1/ symptomatic)

• 2 tablespoons extra virgin olive oil

• 1 ½ tablespoons yellow curry powder

• ½-1 cup raw cashews

• 1 14-oz. can regular coconut milk

• 1 cup water

• ½ teaspoon salt

• Optional:1 teaspoon fresh squeezed lemon juice

NOTE:

• Use 1 cup yellow onion, diced FOR VERSION 2 / asymptomatic

• Use 1 cup chopped green onion tops – FOR VERSION 1/ symptomatic

 

PROCEDURE

• Heat olive oil in a medium saucepan over medium-high heat. Add onions and garlic. Sautee on medium-low heat until onions are translucent and starting to turn golden brown. Add curry powder and sauté about 10-20 seconds.

• Add cashews, coconut milk, and water. Bring mixture to a simmer, whisking occasionally. Simmer sauce for about 20 minutes to thicken. Season with salt. Add a squeeze of lemon juice, if desired.

• Use a blender to mix to make the sauce very smooth.

• Remember that hot liquids in a blender can be dangerous. It’s important to allow some air flow, and to start blending on the lowest setting, slowly increasing to high speed.

• When the sauce is completely smooth, it is ready to use over your bowl or other food.

 

Fermented Raw Roots

INGREDIENTS

• 5 pounds of roots (combination of carrots, beets, and daikon radish)

• 3 tablespoons sea salt

• ½ cup water

 

PROCEDURE

• Grate vegetables on a box grater. Mix in a bowl.

• Sprinkle with salt and mix well. Let sit a few minutes.

• Add about a half cup of water and mix.

• Put a plate over the top of the roots and weight it to press down.

• I recommend covering it with a paper towel and cinching the top with a rubber band to avoid bugs getting in the fermenting veggies.

• Let the bowl sit on the counter for several days. Check it often to make sure that the brine level is always above the veggies.

• The ferment should be ready after about 5 days. The longer it sits, the stronger the flavor will be.

• When it’s ready, put it in a jar with a top and refrigerate.

Option:You can also just enjoy your roots raw and un-fermented. Simply use 1 beet, 2 carrots, and a piece of a daikon radish. Grate the veggies and serve them as is… no salt needed.

  

Putting your bowl together is easy

• When you have prepared your ingredients, get your large, shallow bowl.

• Layer the items from each category in a color-wheel style.

• Start with the base, and work your way around, adding the plant-based protein, then veggies.

• Top with a boost like avocado or raw roots.

• Drizzle with sauce.

• Top with any final toppings like seeds or nuts, fresh herbs, or kelp flakes.

• Dig in, and enjoy!

To gain access to more of Chef Julie’s delicious recipes and purchase her cookbook, visit her at della bowls!

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