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