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PrebioticProbiotic
The Complete
&
A Diet Plan for Balancing Your Gut Flora
INCLUDES 175 RECIPES
Dr. Maitreyi Raman, MD, MSc, FRCPC,
Angela Sirounis, BSc, RD, & Jennifer Shrubsole, BSc, RD
Health Guide
continued from back cover
Tasty Chickpea CakesBarbecued Tofu NuggetsToasted Tofu with Onion Miso JamTempeh Mango Lettuce Cups with
Chile-Garlic Dipping SauceQuick Zucchini and Jerusalem Artichoke
on Grilled CrostiniFrench Lentil Dip with Herbed CrostiniTofu and Chickpea Garlic DipRoasted Garlic Sour Cream DipCaramelized Onion DipSmoky Eggplant Dip with YogurtCheesy Avocado DipArtichoke SalsaAsparagus SalsaGazpacho SalsaHummus with Roasted Red PeppersArtichoke and White Bean SpreadRefried PumpkinYogurt CheeseGarlic Cheese
SoupsVegetable StockJerusalem Artichoke SoupCauliflower and Cheese SoupGarlic SoupClassic French Onion SoupCream of Leek and Asparagus on Toast
PointsRoasted Tomato and Pesto SoupRoasted Summer Vegetable SoupTurkish-Style Barley SoupMushroom Barley Soup
with MisoLentil Soup Italian-StyleBlack Bean Coconut SoupChilled Curried Banana Coconut SoupChilled Yogurt Soup with Roasted Red
Pepper and Pesto SwirlsChilled Fruited Gazpacho
Salads and DressingsMexican Jicama SlawArugula, Apricot and Crispy
Chickpea SaladWarm Pear and Snow Pea Salad with
Miso DressingSummer Artichoke SaladDandelion Salad with Citrus DressingSautéed Eggplant SaladTomato Mozzarella Salad
TabboulehBulgur Asparagus SaladRoasted Red Peppers with Moroccan
CouscousNorth African Carrot Quinoa SaladPasta Salad with Yellow Tomato SauceLentil Salad with Tomatoes and TarragonGreek Bean Salad“Roasted” Garlic, Hemp and Parsley
DressingTomato Basil DressingCreamy Miso Dressing
Pasta and GrainsTomato SauceSpaghetti and SoyballsSmoked Gouda Mac and CheeseGreen Macaroni and CheeseFusilli with LeeksPenne with Mushrooms, Sun-Dried
Tomatoes and ArtichokesGrilled Vegetable LasagnaVegetarian Pad Thai“Barbeque” Pulled Burdock SandwichCouscous BakeCouscous with Cilantro, Tomatoes
and PeasPolenta with Fried TomatoEggplant PilafTomato and Onion Rice PilauVegetable Fried RiceBaked Springtime RisottoSquash-Laced Wild Rice and
Barley CasseroleAlmond Apple Holiday Stuffing
Legumes, Tofu and TempehLentils BologneseBlack Lentil Sloppy ShoesLentil TagineEasy Black BeansBarbeque Baked BeansCilantro Black Bean BurgersBaked Orzo and BeansJamaican Peas and Cauliflower “Rice”Barley and Sweet Potato ChiliBaked Plantain and Peanut StewSpicy Tofu with VegetablesBaked Curried Tofu with
Tomato MasalaTeriyaki Tempeh Satay with Peanut
Sauce
VegetablesJerusalem Artichoke StewYummy AsparagusGarlic-Spiked Bok ChoySpicy KimchiEggplant with Green ChilesCurried Green Beans MasalaCheesy Shoestring JicamaLeek and Tomato CobblerStir-Fried Shiitakes with GarlicMushroom, Tomato and Asparagus
TossGreen Pea and Asparagus CurrySnap Sugar Peas with Cherry TomatoesCreamed Garlic SpinachCalabrese Swiss ChardTomato Garlic RaitaStuffed ZucchiniVeggie KabobsStir-Fry Mixed VegetablesCurried Root Vegetables MasalaSquash with Quinoa and ApricotsGreen Thai Curry with Spinach and
Sweet PotatoesCurried Spinach and Potatoes
with YogurtGarlic Mashed PotatoesLayered Artichokes and PotatoesCrispy Coconut French Fries
DessertsCaramel Lime BananasCrunchy Chocolate Banana PopsStrawberry FreezeSpiced Banana Walnut PuddingApple Rice PuddingCoconut Rice Pudding with
Flambéed BananasBanana Orange YogurtStrawberry Yogurt PieWinter Fruit CrispCreamy Cheese Cherry BakeGreek Honey CakeButtermilk Oat-Banana CakeCoconut Black Bean BrowniesLayered Rocky Road BarsStrawberry Sesame Banana ChewsFruity Oatmeal CookiesSweet Vanilla Buckwheat Almond
Clusters
Index
Introduction
Part 1: Understanding the Gut MicrobiomeThe Microbiome’s Role in Health MaintenanceGastrointestinal Tract AnatomyThe Forgotten Organ:
The Gut MicrobiomeMajor Functions of the Gut MicrobiotaBacterial ColonizationThe Role of Gut Microbiota in Health
and Disease
The Impact of Diet on the MicrobiomeDietary ProteinDietary FatDietary Carbohydrates
Antibiotics and the Gut MicrobiomeHistorical Observations and Future RoadsAntibiotic ResistanceIncreased Susceptibility to PathogensAntibiotics in Children
Part 2: Functional FoodsWhat Are Probiotics?How Probiotics WorkProbiotics and DiseaseThe Safety of Probiotics
What Is Fiber?The Benefits of a High-Fiber DietGetting Enough Fiber
What Are Prebiotics?The Benefits of PrebioticsThe Safety of PrebioticsPrebiotic Health Claims
Biotic-Balanced LivingVegetarian DietsVegetarianism in Modern TimesThe Benefits of a Vegetarian DietVegetarian Diets and the MicrobiomeEnsuring Adequate NutritionOptimizing Dietary Fiber
and PrebioticsOptimizing Dietary Probiotics
Part 3: Meal Plans for the Biotic-Balanced DietIntroduction to the Meal PlansWeek 1Week 2Week 3Week 4
Part 4: Recipes for the Biotic-Balanced DietBreakfast and BrunchCoconut Quinoa Oat GranolaPantry MuesliMixed Fruit, Chia and Flaxseed
PorridgeOrange-Flavored Breakfast Barley
with Cranberries and PecansEggplant “Bacon”Cheesy GritsGarden Vegetable FrittataArtichoke QuicheSpicy Tomato Curry with
Poached EggsWhole Wheat Buttermilk French ToastBuckwheat BlinisBanana FlapjacksCrispy Buckwheat Tempehacon
WafflesHomemade YogurtTropical Paradise ParfaitSunflower Seed Miso Butter
Smoothies, Juices and Other BeveragesBanana Berry KefirPurple Power ShakeApple Mint SmoothieSweet Tart SmoothieTropical SmoothieGreen Goddess SmoothieAsparagus Mango SmoothieGazpacho SmoothieSoy MilkGreen Barley WaterSpring TonicArtichoke Eight JuiceBrocco-Artichoke JuiceRoot Coffee BlendEasy Root Coffee
Baked GoodsSuper Health BreadApple Cranberry BreadApricot Bran BreadBanana BreadPeanut Butter and Banana BreadCarrot Zucchini LoafSpinach Artichoke BreadDouble Cheese, Apple and Maple
BagelsOrange Apricot Oatmeal SconesTriple B Health MuffinsCocoa Banana Mini MuffinsArtichoke Cheddar SquaresWhole-Grain Power BarsSuperpower Breakfast Cookies
Appetizers, Dips and SpreadsCheese StrawsButternut Squash Garlic BitesStuffed Mushroom CapsVegetable Curry RollsJicama Pot Stickers
Prebiotic & Probiotic Health Guide
continued inside
ISBN 978-0-7788-0517-5 • 288 pages total • 7" x 10" • Index$24.95 US / $24.95 CA • Publication date: October 2015
Visit us at www.robertrose.ca
THE COMPLETE