C’mon Gut Happy book: 30+ gluten-free and plant-based gut microbiome recipes

How can I download the files?

Once you have made payment, you can download straight away. If you use PayPal, please click “Return to Seller” to be directed to the download page. You will also be sent an email with links to download.

Due to piracy, there is a download limit on the number of times you can use your download buttons/links. So I recommend saving the files to your device (phone/tablet/computer) straight away for safe keeping.

Are there any special ingredients required?

Most ingredients are readily available. Virtually all of the special ingredients have been included precisely because they benefit the gut microbiome. Most ingredients can be purchased from supermarkets, fruit/produce markets or online.

What sort of equipment is needed to make these microbiome recipes?
One of the goals of this book is to ensure the recipes can be made by the average cook – so most recipes don’t require special equipment and are not complicated.

A digital kitchen scale is essential for many of the recipes to ensure best results. Baking is a science, so accuracy is important. Digital kitchen scales actually make measuring out ingredients much easier and they also make it easy to scale recipes up or down. They are also very affordable.

Some recipes do require a blender and/or food processor because this equipment is essential to get the desired result. For example, the Black Rice burger patties require a food processor because this helps the black rice – and, therefore the patty – stick together when shaping and cooking. This is also the case for the Buckwheat and Black Rice Sourdough recipes.

Please refer to the table on Pages 18-19 for an overview of any special equipment required or recommendedfor each recipe.

How will these microbiome recipes benefit my health?

All of the recipes have been designed to support the gut microbiome which influences all aspects of our health. So, the recipes include prebiotic, polyphenol and colonic (prebiotic-like) foods that all support the diversity of the microbiome and the growth of butyrate producers. The recipes are all delicious too, so not only will you be supporting your health, you will also be enjoying amazing food while you’re doing it!

Are the recipes gluten free?

Yes, all recipes are gluten free. This is important from a gut health perspective, because we know that gluten can cause harm to the digestive lining and possibly set off an inappropriate immune response. This is relevant to many people – not just those with Coeliac disease.

Are the recipes vegan?

All recipes are either vegan or have easy substitutions. Please note that some prebiotic supplements are not vegan – refer to the next FAQ for details. Prebiotic supplements are only an option – they aren’t a necessity in any of the recipes. Also, any added sugar must be organic for it to be vegan.

Some of the recipe photos may include non-vegan ingredients, but all recipes themselves are vegan or I’ve provided a vegan alternative.

Are the recipes dairy free?

All recipes are dairy free. Please note that some probiotic and prebiotic supplements are not dairy free, however these are not a necessity in any of the recipes – they are an optional addition to supercharge your gut microbiome health. If you do tolerate and enjoy dairy products, you can use these in place of coconut yoghurt or plant-based milks in relevant recipes.

Are prebiotic supplements used in the recipes?
The main focus of the recipes is to use food that naturally contains prebiotic fibres – so, that means prebiotic supplements are an optional addition to some recipes rather than a necessity.

The recipes that work well with prebiotic supplements are the Blueberry Lassi, Matcha Smoothie Bowl, Mango Raspberry Pudding and baked recipes such as the muffins and the brownies.

The powdered prebiotic supplements I use and recommend to clients are:

• Galactooligosaccharides (GOS) – contains a small amount of dairy. Most commonly available supplement is Bimuno. Also available in other countries from different companies.
• Partially Hydrolyzed Guar Gum (PHGG) – this is vegan. Sold in some countries as “SunFiber”.
• Acacia fibre – this is vegan. Heather’s Tummy Fiber is the most common brand.
• Inulin (a type of FOS – fructooligosaccharide) – this is vegan. Widely available as a supplement.These have been chosen for their clinical evidence and also because they can easily be incorporated without any negative effect on the taste and texture of recipes.

If you want to add a prebiotic supplement to a recipe, I suggest starting off with 1⁄4 of the dose on the relevant container, just to allow your microbiome to acclimatise to this new food source. If you have specific goals, it’s a good idea to work with a qualified practitioner to choose prebiotics suitable for your individual circumstances since they have different benefits and considerations.

Are measurements in the metric or imperial system?

Did you know that cup and tablespoon measures vary around the world? Well now you do! Not only that, but the US uses a totally different system (imperial) to most of the world (metric). That can make things challenging as a recipe developer. I’ve tried to keep everyone happy with measurements.

• Most recipes will cater to your preference, regardless of whether you use imperial or metric and whether you use volume or weight.
• Some ingredients/recipes rely on a a high level of accuracy, so in those cases, the measurement is in grams (metric weight) only. Please keep your digital scale set to metric and grams using these recipes to avoid confusion.
• Please note that in those recipes, liquids including water and oil are given in gram (weight) measurements instead of millilitre as I found this more accurate and consistent. For example, if I used millilitre measurements and people used a measuring jug to measure this, it’s not always accurate.
• For tablespoon measures, if you are anywhere outside of Australia please use the US measures. If you are Australian, be aware that sometimes US sized tablespoon measures are in many kitchens in Australia, so it’s a good idea to check first.Told you it was complicated! 🙂

Are oven temperatures fan forced/convection?

Yes – this means if you have an oven without a fan forced/convection setting, you will need to increase the temperature by 10-15 degrees for celsius or 15-20 degrees for farenheit. Every oven is different, so keep an eye on what you are baking to ensure it doesn’t burn.

I have IBS or another digestive condition – can I enjoy these recipes?

In most cases, yes. If your IBS is caused by SIBO (Small Intestinal Bacterial Overgrowth), you could eat reasonable amounts of these recipes once you have finished active treatment. These foods are a great way to better support your gut microbiome after you have finished taking antimicrobials. If you have a chronic digestive condition, I strongly suggest working with a qualified healthcare practitioner to design a diet appropriate for your needs.

Can I print out this book?

Yes! The book is best printed on A4 sized paper, with double-sided printing and then bound.

Can I substitute ingredients?

The recipes have been tested with the ingredients and amounts listed. You are welcome to experiment with different ingredients as long as you understand the recipe may not work out as well as intended.