AMYMYE RSMD.

COM

MEDICAL DISCLAIMER
Information in this ebook is provided for informational The education and information presented herein is
purposes only. The information is a result of years of intended for a general audience and does not purport to
practice experience by the author. This information is be, nor should it be construed as, specific advice tailored
not intended as a substitute for the advice provided by to any individual. The use of any information provided
your physician or other healthcare professional or any in this book is solely at your own risk. Information and
information contained on or in any product label or statements regarding dietary supplements have not
packaging. Do not use the information for treating a health been evaluated by the Food and Drug Administration and
problem or disease, or prescribing medication or other are not intended to diagnose, treat, cure, or prevent any
treatment. Always speak with your physician or other disease.
healthcare professional before taking any medication or
nutritional, herbal or homeopathic supplement, or using All contents copyright © Amy Myers MD® 2023.
any treatment for a health problem.
All rights reserved.
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contact your health care provider promptly. Do not
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ADDITIONAL RESOURCES & SUPPORT

My Website and Blog: The Autoimmune Solution Book:
www.AmyMyersMD.com www.AmyMyersMD.com/autoimmunesolutionbook
My Store: The Autoimmune Solution Cookbook:
store.AmyMyersMD.com www.AmyMyersMD.com/sp/ais-cookbook

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www.AmyMyersMD.com/thethyroidconnection/

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TABLE OF CONTENTS
INTRODUCTION SNACKS
About This Book������������������������������������������������3 Blackberry Coconut Roll Ups��������������������������34
Healthy Gut or a Leaky Gut?�����������������������������4 Savory Veggie Snack Mix���������������������������������35
Signs You Have a Leaky Gut������������������������������5 Spiced Carrot Fries�����������������������������������������36
Causes of Leaky Gut�����������������������������������������6 Strawberries and Cream
The Leaky Gut-Autoimmune Connection����������7 Cheesecake Bites��������������������������������������������37
The 4R Approach to Healing Your Gut���������������8 Roasted Beet and Zucchini Hummus��������������38
Eating to Heal a Leaky Gut��������������������������������9 Cinnamon Sugar Apples���������������������������������39
Easy Eating for Optimal Gut Health����������������10 Cauliflower Tapenade with Plantain Chips�����40
Supplements to Heal a Leaky Gut�������������������11 LUNCH
Tips to Get Started������������������������������������������13 Bacon-Loaded Sweet Potatoes�����������������������42
Gut-Healing Chicken Bone Broth��������������������15 “Meat-Za” with Onion,
Mushroom, and Zucchini���������������������������������43
SMOOTHIES
Bone Broth Taco Soup�������������������������������������44
Cranberry Blueberry Smoothie����������������������17
Crispy Italian Chicken Bites����������������������������45
Pink Superfood Smoothie�������������������������������18
Chicken Salad Lettuce Wraps�������������������������46
Dr. Myers’ Favorite Gut-Healing Smoothie�����19
Cucumber and Crab Salad������������������������������47
Sunny Side Up Smoothie���������������������������������20
Middle Eastern Turkey Meatball Wraps����������48
Pineapple Basil Refresher������������������������������21
DINNER
Apple Pie Shake����������������������������������������������22
Italian Beef and Broccoli Over “Noodles”�������51
Strawberry Cheesecake
Protein Smoothie��������������������������������������������23 Cilantro Lime Shrimp Skewers�����������������������52
BREAKFAST Quick and Easy “Shepherd’s Pie”��������������������53
Hearty Sweet Potato Porridge������������������������26 Lamb Chops with
Lemon-Thyme Vinaigrette������������������������������54
Chocolate-Berry Pudding�������������������������������27
Cauliflower “Steak” with Crispy Salmon��������55
Herbed Bone Broth Breakfast Soup���������������28
Bacon Ranch Pasta Salad�������������������������������56
Carrot and Sausage Hash�������������������������������29
Bacon Wrapped Stuffed Chicken��������������������57
Cassava and Tigernut Flour
Pancakes/Waffles�������������������������������������������30
Chocolate “Almond” Granola Bars������������������31
Turnip Bacon Hash������������������������������������������32

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ABOUT THIS BOOK

I
f you’ve read my books or my blog, participated in reverse the disease, rather than treating symptoms with
a webinar, watched a live event, or listened to one pills. I had finally found a better way.
of my podcasts, you’re probably familiar with these
words: Conventional medicine failed me and it is my mis- I have seen time and time again in my patients that gut
sion to not have it fail you tooSM. It truly is my mission health plays an integral role in their overall health. Gut
to help you avoid the pitfalls of conventional medicine health is something that we heavily emphasize in the
and help you take control of your health. I have a vision functional medicine community, as imbalances in gut
of creating a clear path to optimal health and wellness, health have been shown to create a whole host of symp-
something that is better than what we all know through toms. These symptoms include common gastrointestinal
conventional physicians and medications. symptoms such as bloating, constipation, stomach pain,
and more. They also can manifest in other ways such as
In my second year of medical school, I started to experi- joint pain, skin issues, brain fog, or autoimmunity.
ence weight loss, anxiety, and insomnia. I was eventually
diagnosed with Graves’ disease, an autoimmune condi- I’m so glad you’ve signed up for my newsletter and are
tion of the thyroid. Conventional medicine’s solution was ready to heal your gut! I always say that the gut is the
to ablate, or kill, my thyroid with radioactive iodine. It’s gateway to health. In this eBook you’ll discover exactly
the biggest regret of my life. I sought out a better way so what causes leaky gut, 35 delicious recipes to repair your
that I could prevent others from going through what I did. gut lining, and simple changes you can make to start
feeling better fast!
I went to a conference in New York and heard a physician
speak for the first time about functional medicine. Func-
tional medicine looks to find the root causes of disease to

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HEALTHY GUT
OR A LEAKY GUT?
L
eaky gut is a condition I saw every day in my med- problem. But, things such as gluten, gut infections, med-
ical clinic, and it is one of the primary root causes ications, or toxins, can cause the drawbridge to go up,
of Autoimmune and thyroid diseases. If your gut allowing bigger boats to cross over that aren’t meant to
has become leaky it means the the tight junctions that travel through. In this case, it’s microbes, toxins, patho-
usually hold the walls of your intestines together have gens, proteins, and partially digested food particles that
become loose, allowing undigested food particles, are passing under the drawbridge and escaping into your
microbes, toxins, and more to escape your gut and enter bloodstream.
your bloodstream.
These escaped particles can wreak all kinds of havoc
You can think of your gut lining as a drawbridge. Teeny on your body. Once they enter your bloodstream, your
tiny boats (micronutrients in food) that are meant to travel immune system tags them as invaders and attacks them,
back and forth are able to go under the bridge without a causing a huge rise in inflammation.

Pathogens

Undigested Nutrients
Gluten Fragments

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9 SIGNS YOU HAVE

A LEAKY GUT
A
s long as your gut remains leaky, these particles continue to BONES
enter your bloodstream and the attacks just keep on coming. • Osteopenia
These constant attacks can manifest in a huge range of symp- • Osteoporosis
toms, including the ones listed. BRAIN
• Anxiety
• Depression
• Brain fog
DIGESTIVE SYSTEM
• Bloating
• Constipation
• Diarrhea
• Weight loss
• Fat malabsorption
HORMONES
• Irregular periods
• PMS
• Perimenopausal or
menopausal symptoms
IMMUNE SYSTEM
• Frequent colds, flu,
and infections
• Joint/muscle pain
• Autoimmune disorders
GUT
• Parasite
• Small intestinal bacterial
overgrowth (SIBO)
• Yeast overgrowth (candida)
METABOLISM
• Excess weight/Obesity
• Diabetes
NUTRIENTS
• Iron deficiency/anemia
• Omega-3 fatty acid deficiency
• Vitamin deficiencies
SKIN
• Acne
• Eczema
• Rosacea

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6 CAUSES OF
LEAKY GUT
T
here are many factors that can cause leaky gut,
I find that many of my patients have a combina-
tion of factors that have caused their gut issues.
SIBO

FOOD SENSITIVITIES

MEDICATIONS

CANDIDA OR YEAST
OVERGROWTH

STRESS
PARASITES

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THE LEAKY GUT-

AUTOIMMUNE CONNECTION
T
he chronic state of inflammation caused by leaky Eventually, your body’s own tissues end up on the receiv-
gut is what triggers and worsens Autoimmune ing end of the attack, and you end up with an autoimmune
disease. As your immune system becomes more disease.
stressed, it is less able to attack pathogens and invaders
with precision. Instead, it begins indiscriminately send-
ing wave after wave of attack in a desperate attempt to
fight off the invaders.

THE AUTOIMMUNE SPECTRUM

DIAGNOSIS
1 SYMPTOM, 1-2 SYMPTOMS,
NO
1-2 TIMES 1-2 TIMES
2-3 SYMPTOMS >3 SYMPTOMS OF AN
INFLAMMATION
PER MONTH PER WEEK
MOST DAYS EVERY DAY AUTOIMMUNE
DISEASE
NONE SOME MILD MODERATE SEVERE

*Symptoms defined on The Myers Way® Symptom Tracker

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THE 4R APPROACH TO
HEALING YOUR GUT
N
o matter what your health issue is, functional
medicine’s 4R Approach is sure to help you and
your gut heal. I have witnessed dramatic rever-
sal of chronic and inflammatory illnesses in a very short
period of time by utilizing this simple approach.

1. Remove the bad. The goal is to get rid of things that

negatively affect the environment of the GI tract such
as inflammatory foods, infections, and gastric irritants
such alcohol, caffeine or drugs. Inflammatory foods
including gluten, dairy, corn, soy, eggs and sugar can
lead to food sensitivities. Infections can be from para-
sites, yeast or bacteria. Removing the infections may
require treatment with herbs, anti-parasite medica-
tion, anti-fungal medication, anti-fungal supplements
or even antibiotics.

2. Replace the good. Add back in the essential ingre-

dients for proper digestion and absorption that may
have been depleted by diet, drugs (such as ant-
acid medications), diseases or aging. This includes
digestive enzymes, hydrochloric acid and bile acids
that are required for proper digestion.

3. Reinoculate with beneficial bacteria to re-establish a

healthy balance of good bacteria. This may be accom-
plished by taking a probiotic supplement that contains
beneficial bacteria such as bifidobacteria and lacto-
bacillus species. I recommend anywhere from 25 -100
billion units a day.

4. Repair your gut by providing the nutrients necessary

to help the gut heal itself. One of my favorites sup-
plements is L-glutamine, an amino acid that helps
to rejuvenate the gut wall lining. Other key nutrients
include zinc, omega 3 fish oils, vitamin A, C, E as well
as herbs such as slippery elm and aloe vera which are
found in my Leaky Gut Revive®.

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EATING TO HEAL
A LEAKY GUT
O
ptimizing your diet is the first step in healing a Protocols, including my Autoimmune Solution and Thy-
leaky gut. It is a two-part process that includes roid Connection protocols. If you’re interested to under-
removing the toxic and inflammatory foods that stand why these foods are best removed while turning
caused your gut to become leaky, and adding in the nutri- your health around, you’ll learn all about that in my online
ents that will help it heal. programs. Select the program that’s right for you at
www.AmyMyersMD.com.
To help make that as easy as possible for you, I’ve filled
this eBook with recipes that do exactly that! They are also full of gut-healing nutrients your body
needs to heal your gut and improve your health, such
Each of these recipes is free of gluten, grains, dairy, as zinc, sulfur, collagen, L-glutamine, medium chain
legumes, nuts and seeds, nightshades, eggs, sugar and triglycerides, fatty acids, vitamins A and D, enzymes,
caffeine. They’re approved for all of The Myers Way® selenium.

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EASY EATING
FOR OPTIMAL
GUT HEALTH
C
ooking without inflammatory foods and aller-
gens is pretty simple once you have the tools and
know-how. Here are my favorite swap outs and
exchanges using safe, good-for-the-gut foods.

Inflammatory
Gut-Healthy Swap Out
Ingredient

Coconut Cassava Banana Tapioca Squash Apple Chestnut

Flour
Flour Flour Flour Flour Flour Flour Flour

Coconut
Coconut Coconut Tigernut
Dairy Milk Coconut Oil Water Bone Broth
Milk Butter Milk
Yogurt

Eggs Baked Baked Sweet Mashed Coconut Milk

Gelatin Applesauce* Avocado
(for baking) Squash Potato Banana Yogurt

Tigernut Chestnut Coconut

Nuts & Seeds Tigernuts Chestnuts Coconut*
“Butter“ Paste Butter

Other Dried Pineapple Ripe

Sugar Stevia Dates Jam* Applesauce*
Fruits Juice Bananas

Olives and
ACV Citrus Zast Ume Plum Coconut Coconut
Seasonings Olive Fresh Herbs
Mustard & Juice Vinegar Aminos Vinegar
Tapenade

Roasted Fresh-
Gluten-Free Sparkling Tigernut Coconut
Caffeine Dandelion Herbal Tea Pressed
Teeccino Water Horchata Water
Root Tea Juice

*Unsweetened

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SUPPLEMENTS
FOR LEAKY GUT
Eating an anti-inflammatory diet will go a long way in healing your gut, however, I find that most of my patients heal
much faster with just a few targeted, gut-healing supplements.

L-Glutamine
L-Glutamine is an amino acid that is fundamental to the well-being of the digestive and
immune systems. Glutamine is great for repairing damage to the gut, helping the gut lining
to regrow and repair, undoing the damage caused by leaky gut, and reducing sugar cravings. I
recommend 3-5 grams a day.

Leaky Gut Revive®

This is my go-to supplement for anyone overcoming Leaky Gut, an autoimmune disease,
chronic illness, or any gut infection. Your gut cells have the ability to turn over and regenerate
every 48 hours if you have what they need to do so. By nourishing your gut cells, and avoid-
ing inflammatory triggers, you can quite literally "renew" your intestinal lining. As old cells
die and make way for new cells, we have the ability to provide these new cells with everything
they need so that they can function at optimum efficiency. Leaky Gut Revive® includes larch
arabinogalactan which acts as a prebiotic for beneficial bacteria in your gut! Probiotic bacteria
ferment the arabinogalactan and produce fatty acids, such as butyrate, in the process. These
fatty acids are incredibly beneficial to your gut and intestinal barrier! I also included a high
concentration of L-glutamine, an amino acid that helps repair your gut cells, as well as slip-
pery elm bark and marshmallow root to take the gut repairing factors and mucous membrane
support to the next level.

Collagen Protein
The Collagen Protein included in the upgrade is full of amino acids and peptides that help
maintain a healthy intestinal barrier and support healthy skin, bones, and joints. Sourced from
grass-fed, pasture-raised beef, and 100% non-GMO and kosher, it’s a great addition to your
gut-healing program.

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SUPPLEMENTS
FOR LEAKY GUT
Add back in the essential ingredients for proper digestion and absorption that may have been depleted by diet, drugs,
diseases, or aging. This includes digestive enzymes, hydrochloric acid and beneficial bacteria that are required for
proper digestion.

Probiotic
Our gut is full of “good“ and friendly bacteria that help us properly break down and digest our
food. They help keep our gut in check and prevent “bad“ bacteria from overgrowth. Unfortu-
nately, these friendly bacteria can be depleted and distrupted by taking antibiotics, steroids,
acid-blocking medications, eating a poor diet, and many other factors. Taking a highly con-
centrated dose (25-100 billion units a day) of probiotics on a daily basis can help you regain a
healthy balance of bacteria in your gut.

Complete Enzymes
Complete enzymes are plant or microbial-based supplements that support the breakdown,
absorption, and utilization of macronutrients. Taken with meals, they work with the body’s
own reduced supply of enzymes to achieve maximum digestion and support intestinal repair
mechanisms.

Gut Restore with Betaine and HCL

Betaine hydrochloride (HCL) is your primary stomach acid. It helps you break down and digest
proteins, minerals, and other nutrients such as vitamin B12. There is simple at home test you
can do to see if you have low stomach acid and are in need of HCL replacement. Begin to eat
a meal and 1⁄3 of the way into your meal take 650 mg of HCL and then finish your meal. If you
experience heartburn, you have sufficient levels of HCL. If you do not experience any burning
sensation in your upper abdomen, then you likely would benefit from HCL at each meal.

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Antibodies bind to the specific protein sequences

of antigens. While gluten, casein, and your own tissues
may all be different, they share some of the same
protein sequences. A cross-reaction occurs when your
immune system cannot distinguish between these THYROID TISSUE
molecules.

PROTEIN SEQUENCES

ANTIGEN BINDING SITE

GLUTEN CASEIN
(ANTIGEN) (ANTIGEN)

ANTIBODY

TIP #1: DITCH GLUTEN

I
f you do just one thing today to start healing your gut, of zonulin. Zonulin is a chemical that signals the tight
it should be to ditch gluten! It’s a huge trigger for junctions of your intestinal wall to open up, creating leaky
leaky gut, inflammation, and autoimmunity. I recom- gut.
mend for everyone with an autoimmune or thyroid condi-
tion go gluten-free for good. I recommend that everyone IT CAUSES INFLAMMATION
else give up gluten for 30 days to see how you feel before It is estimated that one in 30 people have a gluten sensi-
adding it back in. Patients are often amazed that the tivity - meaning eating gluten causes inflammation every
symptoms they thought of as “just a part of life” disap- time they eat it. What’s more, an estimated 99 percent of
pear after a short time off of gluten. people with gluten sensitivity are undiagnosed, so they
are fanning the flames of their inflammation without
SO WHAT EXACTLY IS GLUTEN? even knowing it.
Gluten is a protein naturally found in white and wheat
flour, as well as other grains like barley, rye, spelt, kamut, AND, IT CAUSES YOUR BODY TO ATTACK ITSELF
semolina, and einkorn. Gluten can also be found in many Gluten can also directly cause your immune system to
processed foods, such as soy sauce, certain vinegars, attack your body’s own tissues in a phenomenon called
brewer’s yeast, some alcohols, soups, lunch meats, salad molecular mimicry (shown in above graphic). The protein
dressings, marinades, and spices. in gluten, gliaden, has many chemical similarities with
your own body’s tissues. They are so similar in fact, that
GLUTEN CAUSES LEAKY GUT when you eat gluten-containing foods your immune sys-
When you eat gluten, it travels through your stomach tem goes to attack the gluten but inadvertently attacks
and arrives in your small intestine, where we know from your own tissues in a case of mistaken identity.
Dr. Alessio Fasano’s research that it triggers the release

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TIP #2: ADD IN BENEFITS OF BONE BROTH

GUT-HEALING
BONE BROTH HELPS REPAIR
A LEAKY GUT
FIGHTS INFECTIONS

Broth should become a staple in your kitchen. You’ll

notice I use broth in many of these recipes because it is
SUPPORTS
a nutritional powerhouse for gut healing. It’s also super MAY REDUCE
HEALTHY SKIN,
simple and cheap to make yourself at home. To help JOINT PAIN
HAIR AND NAILS
make that as easy as possible for you, I’ve filled this
eBook with recipes that do exactly that!

THINK OF BONE BROTH AS HELPS WITH

BONE GROWTH SAVES YOU MONEY
A HEALER FOR THE IMMUNE AND REPAIR
SYSTEM, BONES, CONNECTIVE
TISSUE, AND GUT. JUST AS GOOD
Homemade broths contain gelatin which heals the muco- EASY TO MAKE FOR YOUR DIET AS
sal lining of the digestive tract and helps aid in the diges- SUPPLEMENTS
tion of nutrients. Gelatin is also a potent helper for hair,
skin, nails, and joints because it replenishes the collagen
that we lose as we age or due to malabsorption. Studies
also show that eating chicken soup during a respiratory FIGHTS PROMOTES SLEEP
infection reduces the number of white blood cells, which INFLAMMATION AND RELAXATION
are the cells that cause flu and cold symptoms. Think of
bone broth as a healer for the immune system, bones,
connective tissue, and gut.

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INTRO RECIPE

Gut-Healing Chicken Bone Broth

MAKES: 16 CUPS

Ingredients Instructions
2 lbs organic or pasture-raised chicken drumsticks Step One: Add all ingredients to a slow cooker.
1 gallon filtered water Cook on low for 12-24 hours.
1 Tbsp sea salt Alternately, cook on high for 6-12 hours to speed
4 stalks celery, ends removed up the process.
2 carrots, ends removed To develop a delicious intense roasted chicken
3 scallions, ends removed flavor cook 24–48 hour.
2 Tbsp lemon juice or raw apple cider vinegar If water evaporates, add enough water to top off
the crock pot so it remains full.
Step Two: Strain out the meat and bones using a
slotted spoon. Place the drumstick meat into a
separate container and pull off of the bone for use
in other recipes. Discard bones.
Step Three: Store broth in the fridge for up to a
week. Use in recipes as needed or drink by itself. It
will “gel” once refrigerated for a few hours—this is
a good sign and indicates a high gelatin content.

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35 GUT RECOVERY
RECIPES SMOOTHIES

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SMOOTHIES

Cranberry Blueberry Smoothie

SERVES: 2

Ingredients Instructions
2 cups unsweetened dark cranberry juice Step One: Put all ingredients in a high-speed
1 cup unsweetened coconut water blender and blend until smooth.
2 cups frozen blueberries
1 scoop Leaky Gut Revive®

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SMOOTHIES

Pink Superfood Smoothie

SERVES: 2

Ingredients Instructions
1 cup frozen mixed berries Step One: Put all ingredients into a high-speed
1 large banana, peeled blender and blend until smooth. Add coconut milk
11⁄2 cups full-fat coconut milk as needed to thin. Serve immediately.
1⁄2 tsp ground turmeric
1⁄4 tsp ground ginger
2 scoops Collagen Protein
1 Tbsp lemon juice or raw apple cider vinegar

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SMOOTHIES

Dr. Myers’ Favorite

Gut-Healing Smoothie
SERVES: 2

Ingredients Instructions
3⁄4 cup full-fat coconut milk Step One: Add ingredients into a high-speed
3 stalks red kale blender and blend until smooth. Add coconut milk
3 stalks dinosaur kale as needed to thin. Serve immediately.
1⁄2 cup frozen berry mix
1 capsule 100 Billion Probiotic,
opened and contents added
2 scoops Collagen Protein

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SMOOTHIES

Sunny Side Up Smoothie

SERVES: 2

Ingredients Instructions
1 cup fresh-squeezed orange juice Step One: Blend ingredients in a high-speed
2 cups fresh-pressed carrot juice blender until smooth.
2 cups frozen mango
1 tsp turmeric, ground or fresh
2 scoops The Myers Way® Vanilla Bean
Paleo Protein
1 scoop Leaky Gut Revive®

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SMOOTHIES

Pineapple Basil Refresher

SERVES: 2

Ingredients Instructions
2 cups frozen pineapple Step One: Blend ingredients in a high-speed
1 medium cucumber blender until smooth.
1 Tbsp fresh basil
1 Tbsp fresh mint
3 cups unsweetened coconut water,
add more as needed to thin
1 scoop Leaky Gut Revive®

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SMOOTHIES

Apple Pie Shake

SERVES: 2

Ingredients Instructions
3 cups fresh-pressed Granny Smith apple juice Step One: Put all ingredients into a high-speed
2 cups romaine lettuce blender and blend until smooth.
1 pear, very ripe, core and stem removed
1⁄8 tsp pumpkin pie spice mix
2 scoops The Myers Way® Vanilla Bean
Paleo Protein

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SMOOTHIES

Strawberry Cheesecake
Protein Smoothie
SERVES: 2

Ingredients Instructions
2 cups full-fat coconut milk Step One: To high speed blender, add coconut milk,
1⁄4 cup coconut butter coconut butter, lemon juice, Paleo Protein powder,
1 cup strawberries, frozen vanilla, and stevia if using. Blend until very smooth.
2 scoops The Myers Way® Vanilla Bean Step Two: Add frozen strawberries and blend
Paleo Protein until smooth.
2 Tbsp lemon juice Step Three: Pour into two glasses and drink
1 tsp pure vanilla extract immediately.
Liquid stevia (optional)

© AMY MYER S MD ® 2023 A L L RI GHTS RESE RV E D 23

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35 GUT RECOVERY
RECIPES BREAKFAST

© AMY MYER S MD ® 2023 A L L RI GHTS RESE RV E D 25

 AMYMYE RSMD.COM

BREAKFAST

Hearty Sweet Potato Porridge

SERVES: 2

Ingredients Instructions
2 cups cooked sweet potato Step One: To a high speed blender or food
11⁄2 cups full-fat coconut milk processor, add the cooked and cooled sweet
1⁄4 cup coconut butter potato, coconut butter, coconut milk, salt,
1 tsp pure vanilla extract cinnamon and vanilla. Blend until smooth.
1⁄8 tsp ground cinnamon Step Two: Add the mixture to a saucepan and bring
Pinch of sea salt to a low simmer, stirring frequently. Cook for about
4 minutes or until heated through. Add coconut
1⁄2 cup pomegranate seeds
milk as needed to thin to desired consistency.
1⁄2 cup unsweetened coconut flakes
Serve warm and garnish with the pomegranate
seeds and coconut flakes.

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 AMYMYE RSMD.COM

BREAKFAST

Chocolate-Berry Pudding
SERVES: 2

Ingredients Instructions
1 cup frozen strawberries Step One: Preheat a small pan on the stovetop over
2 dates, pitted medium heat. Before pan is warm, add coconut
1 can full-fat coconut milk milk and gelatin and whisk well to combine until
2 scoops gelatin gelatin thickens. Remove pan from heat and add
2 scoops The Myers Way® Double Chocolate dates and allow to steep for about 3 minutes to
Paleo Protein soften dates.
Pinch of sea salt Step Two: Pour all the ingredients into a blender
and blend till smooth. Transfer mixture into two
1⁄2 tsp vanilla extract
small ramekins and chill in fridge for about 4
hours, until set. Serve cold.

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 AMYMYE RSMD.COM

BREAKFAST

Herbed Bone Broth

Breakfast Soup
SERVES: 2

Ingredients Instructions
4 cups homemade bone broth Step One: Place broth, garlic, parsley, and salt and
2 cups ground sausage pepper into high speed blender and blend until
1 cup fresh parsley smooth. Remove from blender and place into a
1⁄2 cup zucchini, diced medium pot over medium-high heat.
1 garlic clove Step Two: Add zucchini to pot and cook until
Sea salt and ground black pepper to taste warmed through and tender.
Step Three: Add pre-cooked breakfast sausage to
pot and allow to warm.
Step Four: Serve immediately.

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BREAKFAST

Carrot and Sausage Hash

SERVES: 2

Ingredients Step Two: Pre-heat a large skillet over medium

1 lb organic ground pork heat, and add coconut oil. Add sausage, breaking
2 Tbsp coconut oil it up with a wooden spoon, and allow to cook until
5 cups carrots, grated browned and cooked through. Stir often.
1 tsp sea salt Step Three: Remove sausage from pan with a
slotted spoon and place on large plate. Leave
1 tsp onion powder
coconut oil and grease in pan. Add the carrot and
2 scallions
scallion mixture to pan.
Step Four: Cook carrots until soft and tender,
Instructions stirring frequently.
Step One: To a medium bowl, add grated carrots, Step Five: Once carrots are cooked, turn heat off.
salt, onion powder, and scallions. Toss to combine. Add sausage back to pan and stir to combine with
carrots. Serve warm.

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 AMYMYE RSMD.COM

BREAKFAST

Cassava and Tigernut Flour

Pancakes/Waffles
MAKES: 5

Ingredients Step Two: To a separate medium bowl, add the

1⁄2 cup Tigernut flour coconut milk, palm oil or coconut oil, banana,
11⁄2 cups Cassava flour vanilla, and stevia if using, and mix well.
1⁄2 tsp baking soda Step Three: Pour the wet ingredients into the dry
1 tsp baking powder and mix well until smooth. If mixture appear
11⁄2 cups full-fat coconut milk to be too dry, add water until it forms the
consistency of a thick pancake batter. Allow
1 banana, very ripe
mixture to rest for about 20 minutes to give the
2/3 cup palm oil shortening or coconut oil
gelatin time to bloom.
1 scoop gelatin
Step Four: To make pancakes, preheat a large
1 tsp pure vanilla extract skillet over medium heat with 1 tablespoon
1/2 tsp sea salt coconut oil. Once pan is preheated, add 1⁄4 cup
Filtered water, as needed to thin portions of the batter to the pan and allow to cook
Stevia to taste (optional) on each side until golden brown. To make waffles,
preheat a waffle iron and grease with coconut oil,
Instructions then scoop 1⁄2 cup portion of the batter into the iron
Step One: In a medium bowl, mix together the and cook until browned. Once cooked, top your
flours, baking powder, baking soda, gelatin and pancakes or waffles with unsweetened jam
sea salt. if desired.

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 AMYMYE RSMD.COM

BREAKFAST

Chocolate “Almond”
Granola Bars
MAKES: 8 SMALL BARS

Ingredients Instructions
1⁄2 cup green banana flour Step One: Prepare a square medium-sized glass
1 cup dried chopped dates baking dish by lining the bottom of the pan with
1⁄2 cup sliced tigernuts parchment paper.
1⁄3 cup coconut butter Step Two: Combine coconut oil, coconut butter,
1⁄2 cup banana, very ripe ripe banana, salt, and vanilla in a medium pot over
3 Tbsp coconut oil medium-low heat and stir until banana has melted
down and all ingredients are well combined.
4 scoops The Myers Way® Double Chocolate
Paleo Protein Step Three: Once wet ingredients have melted,
remove pan from heat. Add remaining dry
Pinch of sea salt
ingredients to pot and mix well until a dough forms.
Step Four: Press the mixture into the glass
baking dish.
Step Five: Refrigerate for at least 4 hours then
slice into equal-sized bars. Store in the fridge as
these will get soft when not refrigerated.

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 AMYMYE RSMD.COM

BREAKFAST

Turnip Bacon Hash

SERVES: 4

Ingredients Step Two: Place the shredded turnips and zucchini

1 lb bacon, chopped (preferably organic or into a large colander or strainer and press down
pastured, no added sugar) firmly with your hands, forcing out the excess
2 large turnips, grated liquid. You can also take handfuls of the mixture
1 small zucchini, grated and squeeze it over the sink to release the extra
liquid.
1⁄2 cup red onion, chopped
Step Three: Reduce pan heat to medium and add
1⁄8 tsp garlic powder
the chopped onion. Once the onion is translucent,
Salt and pepper to taste
add the grated turnips and zucchini to the pan. Stir
the mixture to coat them with the grease.
Instructions Step Four: Allow the mixture to cook on medium,
Step One: Preheat a skillet over medium-high heat and stir occasionally to prevent burning. After
and cook chopped bacon until crispy. Strain the about 10-15 minutes the turnips and zucchini will
bacon pieces with a slotted spoon and set aside, have browned and become crispy. Season with salt,
leaving grease in the pan. (You only need about 3 pepper, and garlic powder, add the cooked bacon
tablespoons bacon grease in the pan so strain off back to the pan, and give a final stir before serving.
the rest and reserve if there is too much).

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 AMYMYE RSMD.COM

35 GUT RECOVERY
RECIPES SNACKS

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SNACKS

Blackberry Coconut Roll Ups

SERVES: 2

Ingredients Instructions
2 coconut flour wraps Step One: To assemble roll ups, lay two coconut
1/2 cup coconut butter flour wraps flat on your kitchen cutting board.
1/3 cup fresh blackberries, sliced in half Step Two: Add half of the coconut butter to each,
spreading thinly to coat all surfaces of the wrap.
Step Three: Place blackberry halves inside each
wrap. Fold wrap in half and enjoy!

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 AMYMYE RSMD.COM

SNACKS

Savory Veggie Snack Mix

MAKES: ABOUT 6 SERVINGS

Ingredients Instructions
2 cups dehydrated broccoli florets Step One: Place all ingredients into a medium
2 cups plain kale chips storage container with a lid. Give a gentle shake to
2 cups taro chips evenly distribute. Keep lid on container to ensure
2 cups sweet potato chips crispness.

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 AMYMYE RSMD.COM

SNACKS

Spiced Carrot Fries

SERVES: 3

Ingredients Instructions
1 lb carrots, cut into thick matchsticks Step One: Heat oven to 400°F
2 Tbsp coconut oil Step Two: On a large baking sheet, toss the cut
1 tsp ground coriander carrots in the oil, then sprinkle with salkt and
1/2 tsp sea salt ground coriander.
Step Three: Roast until golden brown and tender,
about 30 minutes. Flip carrots once or twice while
cooking.

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 AMYMYE RSMD.COM

SNACKS

Strawberries and Cream

Cheesecake Bites
MAKES: 15 BITES

Ingredients Instructions
For Bites: Step One: Place all ingredients for bites into a
1 cup coconut butter high speed blender or food processor. Blend until
1 cup strawberries smooth, scraping down sides midway through.
3 dates, pitted Step Two: Place mixture into a bowl and chill in
1 scoop Collagen Protein refrigerator for about 20 minutes or until mixture
Lemon zest from one lemon is less sticky.
For Coating: Step Three: Remove mixture from refrigerator and
roll into 1-inch balls. Place on a lined baking sheet
1/2 cup coconut oil, melted
and return back to refrigerator.
1 scoop The Myers Way® Vanilla Bean
Step Four: Combine melted coconut oil, protein
Paleo Protein
powder, and vanilla extract until smooth.
1/4 tsp vanilla extract
Step Five: Remove bites from refrigerator and
either drizzle with coating or use sticks/forks to
completely coat bites. Place back on baking sheet
and refrigerate until solid.

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 AMYMYE RSMD.COM

SNACKS

Roasted Beet and

Zucchini Hummus
MAKES: ABOUT 5 SERVINGS

Ingredients Instructions
1 lb beets, peeled and cut into very small pieces Step One: Preheat your oven to 400°F. Cut the beets
1 lb zucchini, cut into medium pieces and zucchini and spread out on a large baking dish.
2 Tbsp olive oil Place one garlic clove on baking dish as well. Coat
1⁄3 cup olive oil or avocado oil vegetables with 2 tablespoons olive oil.
1/4 cup filtered water Step Two: Bake for approximately 20 minutes or
Juice of 1 lemon until vegetables are cooked through and tender
2 garlic cloves Step Three: Allow vegetables to cool for just a few
minutes, then place in a high-speed blender
1⁄4 tsp ground coriander
or food processor with the remaining olive oil,
1⁄2 tsp salt
water, lemon juice, garlic cloves, and salt. Blend
until a hummus consistency form. If needed,
slowly stream in olive oil to thin mixture.
Serve with raw vegetables, paleo crackers, or
dehydrated veggies chips. Store in fridge, covered,
for up to a week.

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 AMYMYE RSMD.COM

SNACKS

Cinnamon Sugar Apples

SERVES: 1-2

Ingredients Instructions
1 small to medium apple, Fuji, Granny Smith, or Step One: Remove core, seeds, and stem from
other firm apples work best apple. Slice apple into wedges.
1⁄4 cup coconut butter Step Two: In small bowl, mix together coconut
1⁄8 tsp cinnamon butter, cinnamon, salt, and chopped dates until
1 date, pitted and chopped well-combined.
Pinch of sea salt Step Three: Dip apple slices into coconut butter
mixture and enjoy!

© AMY MYER S MD ® 2023 A L L RI GHTS RESE RV E D 39

 AMYMYE RSMD.COM

SNACKS

Cauliflower Tapenade
with Plantain Chips
SERVES: 4

Ingredients Instructions
1 large cauliflower head Step One: Cut cauliflower into small 1⁄2-inch pieces
2 Tbsp olive oil, and more as needed to thin and coat with olive oil and a sprinkle of salt and
1⁄4 cup kalamata olive tapenade pepper to taste. Place on a baking sheet and bake
1 Tbsp lemon juice in a preheated 450°F oven. Cook for about 20
1 clove garlic minutes or until browned and soft. Once cooked,
remove from oven and allow to slightly cool.
1⁄4 cup fresh parsley, chopped
Step Two: To a food processor or high-speed
1 cup plantain chips
blender, add the cooked cauliflower, parsley, garlic,
Sea salt and ground black pepper to taste
lemon juice, and olive tapenade, and blend until
smooth. If mixture is too chunky, stream in a few
tablespoons of olive oil while blender is running
to thin.
Step Three: Serve with plantain chips for dipping.
Eat tapenade warm or refrigerate and serve cold.

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 AMYMYE RSMD.COM

35 GUT RECOVERY
RECIPES LUNCH

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 AMYMYE RSMD.COM

LUNCH

Bacon-Loaded Sweet Potatoes

SERVES: 2

Ingredients Step Two: To preheated pan with bacon grease,

1 large sweet onion, sliced add 1 tablespoon coconut oil. Slice sweet onion
2 cups fresh spinach and garlic and add to pan. Allow to cook for about
1 Tbsp coconut oil 30 minutes over medium heat, stirring frequently,
until caramelized. Once onion is cooked, remove
3 cloves garlic, sliced
from heat and set aside.
2 medium, pre-cooked sweet potatoes, warmed
Step Three: Add spinach to pan and cook until
4 slices bacon
tender.
1 scallion, chopped
Step Four: To assemble potatoes, slice pre-cooked
1 avocado, cubed and warmed sweet potato in half. Top potato with
half of the caramelized onions and garlic, half
Instructions of the spinach, chopped scallion, two crumbled
Step One: Add bacon slices to large pan over slices of bacon, and half of the avocado. Serve
medium heat and cook until crispy. Remove from immediately and enjoy warm.
pan and set bacon aside.

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 AMYMYE RSMD.COM

LUNCH

“Meat-Za” with Onion,

Mushroom, and Zucchini
SERVES: 4

Ingredients Instructions
1 lb ground bison Step One: To a medium mixing bowl, add bison,
3 Tbsp coconut flour coconut flour, spices, and salt. Preheat oven
1 Tbsp garlic powder to 450°F.
1 Tbsp onion powder Step Two: Press bison mixture into the bottom of
1 Tbsp dried basil a large cast iron skillet or glass baking dish. Try to
1 tsp sea salt press it down as thinly as possible.
1 small white onion, thinly sliced Step Three: Begin topping the meat-za with the
kalamata olive spread (spread onto in one thin
2 Tbsp kalamata olive tapenade
layer). Add the thin slices of onion, zucchini, and
1 small zucchini, thinly sliced
mushrooms and evenly distribute.
10 button or baby bella mushrooms, sliced thinly
Step Four: Bake for approximately 25 minutes
or until meat is cooked through and vegetables
are tender.

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LUNCH

Bone Broth Taco Soup

SERVES: 2

Ingredients Instructions
1⁄2 lb cooked ground beef Step One: Heat bone broth in small pan on stove
4 cups bone broth over high heat until it comes to a boil. Add onion,
1 avocado, diced cumin, and cilantro to pot and allow to steep for
4 radishes, sliced thinly about two minutes.
1 cup cilantro Step Two: Add broth with spices to high speed
1⁄4 cup red onion, roughly chopped blender and pulse until smooth.
1 tsp ground cumin Step Three: Pour half of the blended broth into two
bowls each. Top each bowl with half of the ground
Pinch of sea salt
meat, half of the avocado, and two of the thinly
sliced radishes. Season with salt as desired.

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LUNCH

Crispy Italian Chicken Bites

SERVES: 4

Ingredients Instructions
1 lb boneless, skinless chicken thighs Step One: Cut chicken into 1-inch pieces. Preheat a
1 tsp dried oregano large skillet over medium heat.
1 tsp garlic powder Step Two: Add the flour, spices and salt to a
1 tsp onion powder medium bowl and stir to combine.
1⁄2 tsp salt Step Three: Add chicken pieces to flour and spice
1⁄4 cup coconut flour or cassava flour mixture and toss to evenly coat.
1⁄4 cup coconut oil or other fat of your Step Four: Add coconut oil to the preheated pan.
choice for frying Using tongs, place half the chicken nuggets into
the pan. Allow these to cook for approximately
four minutes on each side until golden brown
all cooked through. Add remaining nuggets until
they are all cooked.
Step Five: Serve these with a dollop of mustard
and a side salad.

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 AMYMYE RSMD.COM

LUNCH

Chicken Salad Lettuce Wraps

SERVES: 1

Ingredients Step Two: Add shredded chicken, mayo, cilantro,

For Chicken Wraps: green onion and salt to a large bowl and stir until
¼ lb boneless, skinless chicken breasts, cooked combined.
and shredded Step Three: Place a large sheet of unbleached
2 Tbsp fresh cilantro, chopped parchment paper on a work surface. Trim the stem
2 Tbsp green onion, chopped ends and wash leaves of lettuce. Lay out 3 leaves
with stem side facing left, with the sides of the
⅛ tsp sea salt
leaves overlapping. Next, lay 3 more leaves with
1 head red leaf lettuce
the stems facing right, with the leaves overlapping
Optional Toppings: pickles, carrots, red onion, so that a rectangular shape is formed and no
avocado, etc. parchment is visible beneath the leaves.
For Eggless Mayo: Step Four: Add one-quarter of the chicken salad to
⅔ cup avocado oil the center of the lettuce leaves. Layer on optional
¼ cup extra-virgin olive oil toppings as desired. Pinch together long ends of
¼ cup + 2 Tbsp sustainably harvested palm oil the outer 4 leaves of lettuce horizontally. Holding
2 tsp apple cider vinegar the edges of the lettuce together with one hand, use
1 tsp garlic powder your other hand to take the corner of the parchment
¾ tsp sea salt paper and tightly pull it over the lettuce lengthwise.
Roll over the entire wrap and parchment paper 1
time. Tuck in the ends of the lettuce leaves, and fold
Instructions
each end of the parchment paper in towards the
Step One: Using a stand or hand mixer, combine
center of the wrap. Continue rolling the wrap until
all mayo ingredients and mix on medium or high
all the parchment paper has been used. Repeat with
speed for 8-10 minutes, until soft peaks form.
any remaining ingredients.
Store extra mayo covered in a glass jar in the
refrigerator for up to a month.

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 AMYMYE RSMD.COM

LUNCH

Cucumber and Crab Salad

SERVES: 2

Ingredients Instructions
1 cucumber, sliced thinly Step One: Slice vegetables thinly and place in a
2 celery stalks, sliced thinly medium bowl.
1⁄4 cup red onion, sliced thinly Step Two: Add all other ingredients to bowl and
5 oz cooked and chilled fresh lump crab meat toss well to combine. Add kelp noodles. Serve cold.
2 Tbsp lemon juice
2 Tbsp coconut nectar
2 Tbsp coconut aminos
1 Tbsp toasted sesame oil

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 AMYMYE RSMD.COM

LUNCH

Middle Eastern Turkey

Meatball Wraps
SERVES: 5

Ingredients Instructions
1 lb ground turkey Step One: Preheat your oven to 425°F.
1⁄2 cup red onion, diced Step Two: In a medium bowl, mix together the
1 garlic clove, minced ground turkey with the onion, garlic, parsley,
1⁄4 cup parsley, chopped coriander, salt, and cumin. Form the meat into
1⁄4 cup cilantro, chopped 1-inch balls and place on a parchment paper-lined
1⁄2 tsp ground cumin baking sheet and place in oven.
1⁄2 tsp ground coriander Step Three: Cook the meatballs for about 20
minutes or until cooked through.
Sea salt, to taste
Step Four: To serve, place two meatballs in two
15-20 leaves Bibb or Boston lettuce
lettuce leaves, top with sliced cucumber if you like,
Sliced cucumber (optional for garnish)
and serve immediately.

© AMY MYER S MD ® 2023 A L L RI GHTS RESE RV E D 48

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35 GUT RECOVERY
RECIPES DINNER

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 AMYMYE RSMD.COM

DINNER

Italian Beef and Broccoli

Over “Noodles”
SERVES: 4

Ingredients Step Two: Place steak strips in same pan over

3 cups broccoli florets medium heat. Sprinkle with oregano, salt, and
1⁄4 cup olive oil pepper. Cook for about 5 minutes or until steak
1 medium sweet onion, thinly sliced strips are cooked through. Set aside.
12 oz boneless beef sirloin steak, Step Three: Add remaining olive oil to the same
cut into thin pieces skillet and heat over medium heat. Add broccoli
and bone broth and cook under tender but not
1 tsp dried oregano
mushy, approximately 4 minutes.
1⁄2 cup basil, minced 1⁄4 tsp salt
Step Four: Once broccoli is cooked, add the beef
1⁄4 tsp black pepper
and onions back to the same pan, with the basil
5 garlic cloves, minced and stir well. Allow to cook for about two minutes
1 cup bone broth to combine flavors.
12 oz kelp noodles or zucchini noodles Step Five: To assemble, place a portion of kelp
1⁄4 cup olive tapenade (optional, for garnish) or zucchini noodles on a plate, then top with beef
and broccoli mixture, then add a dollop of olive
Instructions tapenade for garnish if desired.
Step One: Preheat a large skillet over medium heat
and add 2 tablespoons of olive oil. Add onion and
garlic to pan and cook for about 5 minutes or until
tender, stirring occasionally. Set aside.

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 AMYMYE RSMD.COM

DINNER

Cilantro Lime Shrimp Skewers

SERVES: 4

Ingredients Instructions
1 lb large shrimp, deveined Step One: Soak bamboo skewers in water for 30
1/4 cup avocado oil minutes before cooking.
1/2 cup fresh lime juice Step Two: Whisk together oil, lime juice, garlic,
1/4 tsp ground black pepper salt, pepper, and cilantro.
1/4 tsp fine sea salt Step Three:Place shrimp onto skewers. Pour
3 cloves garlic, minced marinade over shrimp and evenly coat.
1/2 cup fresh chopped cilantro Step Four: Grill at medium heat for about 2
8 bamboo skewers minutes on each side. Optionally, bake in oven on a
lined baking sheet at 450°F for 5 minutes.

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 AMYMYE RSMD.COM

DINNER

Quick and Easy

“Shepherd’s Pie”
SERVES: 4-6

Ingredients Step Two: While the vegetables are boiling, preheat

1 lb carrots a large skillet over medium high heat. Once
1 lb parsnips preheated, add the lard or grease, as well as the
1 cup bone broth meat, spices, and mushrooms. Sautee until the
meat is cooked through and the mushrooms are
1⁄2 tsp dried ground thyme
tender. Turn off heat.
1⁄2 tsp dried ground rosemary
Step Three: Once carrots and parsnips are cooked
1 tsp onion powder
through, pour any remaining broth and the cooked
1 tsp garlic powder vegetables into a high speed blender or a food
1 lb ground beef processor. Season with salt to taste. Blend until
1 lb mushrooms smooth. Add more broth if necessary to thin.
2 Tbsp lard or bacon grease Step Four: Scoop carrot-parsnip mash out of the
1 tsp sea salt food processor and dollop onto the meat and
mushroom mixture, smoothing it out with a large
Instructions spoon as you go, to cover the meat.
Step One: Wash and peel the parsnips and carrots, Step Five: Place into oven on broil, if you want to
and cut into 1⁄2 inch rounds. Place these into a large get the outer crust crispy. Or serve as is with no
pot with the bone broth. Cover with a lid, and allow additional cooking.
the bone broth to come to a simmer and cook
until tender, approximately 10 minutes. If broth
evaporates, add more broth or water so vegetables
don’t scorch the bottom of the pan.

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 AMYMYE RSMD.COM

DINNER

Lamb Chops with

Lemon-Thyme Vinaigrette
SERVES: 4

Ingredients Instructions
1 lb grass-fed lamb chops Step One: Set oven to broil. Place lamb chops in a
1 Tbsp fresh rosemary glass dish. Pour lemon juice over lamb chops and
1 Tbsp fresh thyme massage juice into meat.
2 lemons zested and juiced Step Two: Combine rosemary, thyme, and lemon
Sea salt to taste zest in a bowl. Rub lamb chops with lemon herb
mixture. Sprinkle with sea salt.
Step Three: Transfer lamb chops to broiler pan
and place under broiler. Let cook for 5-8 minutes
on each side until desired doneness. Remove from
oven and serve.

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 AMYMYE RSMD.COM

DINNER

Cauliflower “Steak” with

Crispy Salmon
SERVES: 4-6

Ingredients Step Three: Heat your grill to high, or turn your

1 lb wild-caught salmon oven to 425°F. Brush each side of the cauliflower
2 large heads cauliflower, leaves removed steaks with the olive oil and lime. Then, sprinkle
1⁄4 cup olive oil or avocado oil the spices, salt, and pepper onto the cauliflower
steaks.
1 lime, zest and juice
Step Four: Place the steaks onto the hot grill or
2 Tbsp ground cumin
into the preheated oven. As the cauliflower cooks,
1 tsp oregano
continue to baste the tops with the olive oil-lime
2 Tbsp garlic powder mixture and then season with the spices.
1 tsp sea salt Step Five: Place a 1-pound portion of wild-caught
1/2 tsp ground black pepper salmon onto the grill and cook until done in the
1⁄2 cup cilantro center, flipping once during the cooking process.
1 avocado Step Six: Cover the grill allow salmon and
4 radishes cauliflower to cook for approximately 10 minutes.
Remember to turn them halfway through cooking.
Instructions Step Seven: While food is cooking, slice the radish
Step One: After cleaning cauliflower, place thinly and place into small bowl. To the bowl,
on large cutting board, with the stem side down. add the chopped cilantro, and peel and dice one
Using a large, knife, cut the cauliflower lengthwise avocado. Season with salt to taste. Stir this mixture
into 3-inch thick “steaks.” to combine.
Step Two: To a small bowl, add the olive oil and Step Eight: To garnish, place a spoonful of the
lime juice and whisk to combine. To another small radish-avocado dip on top of cauliflower steak and
bowl, mix all of the dry spices and salt. serve with salmon on the side.

© AMY MYER S MD ® 2023 A L L RI GHTS RESE RV E D 55

 AMYMYE RSMD.COM

DINNER

Bacon Ranch Pasta Salad

SERVES: 4

Ingredients Instructions
For Pasta Salad: For Pasta Salad:
3 cans heart of palm noodles (or 4 cups julienned Step One: Strain the noodles from the water in the
heart of palm) can. Place noodles in a bowl of water or coconut
1 cup broccoli florets milk. Set aside to soak for 30 minutes.
1/2 cup green onions, diced Step Two: In the meantime, bring 3 cups of water
5 slices bacon with a pinch of salt to a boil over high heat. Add the
3/4 cup mayo broccoli florets to boiling water. Blanch the florets
1 Tbsp dried chives for about 4 minutes. Drain well and set aside.
1 Tbsp dried parsley Step Three: Cook the bacon over medium heat.
Drain, then chop. Chop green onion and set aside.
1 tsp dried dill
Step Four: Add the chives, parsley, dill, garlic, sea
1 tsp granulated garlic
salt, and onion powder to ¾ cup of mayo or the
1/2 tsp sea salt
alternate dressing. Stir to combine.
1/2 tsp onion powder
Step Five: Add all ingredients to a large bowl and
1 lemon stir until everything is evenly coated. Let chill in the
For Eggless, AIP Mayo: refrigerator for about 20 minutes before serving.
2/3 cup avocado oil Prior to serving, add a squeeze of fresh lemon
1/4 cup extra virgin olive oil juice to brighten the flavors.
1/4 cup + 2 Tbsp palm shortening For Eggless, AIP Mayo:
2 tsp apple cider vinegar Step One: Using a stand or hand mixer, combine all
1 tsp garlic powder ingredients and mix on medium or high speed for
1 scoop Collagen Protein 8-10 minutes, until soft peaks form. Store covered
3/4 tsp sea salt in a glass jar in the refrigerator for up to a month.

© AMY MYER S MD ® 2023 A L L RI GHTS RESE RV E D 56

 AMYMYE RSMD.COM

DINNER

Bacon Wrapped
Stuffed Chicken
SERVES: 4

Ingredients Step Two: With a sharp knife, carefully cut a pocket

1 Tbsp coconut oil divided into each chicken breast. Cut into the side of the
1 yellow onion chopped breast, starting from the top of the chicken breast
1 cup figs fresh or dried, chopped to the bottom, being careful not to cut through
to the other side. Stuff each pocket with a few
1 clove garlic, minced
tablespoons of the fig and onion mixture.
4 boneless, skinless chicken breast
Step Three: Use 2-3 strips of bacon to wrap
1 lb nitrate-free bacon
around each chicken breast, overlapping the edges
Sea salt, to taste slightly. Use toothpicks to hold the bacon in place.
I used about 3 toothpicks for each chicken breast.
Instructions Step Four: Place each Bacon Wrapped Stuffed
Step One: Preheat oven to 375°F. Heat 1 tablespoon Chicken Breast on a rimmed baking sheet lined
of coconut oil in a skillet over medium heat. Add with parchment paper and bake for 40 minutes.
the chopped onion and ¼ teaspoon salt. Sauté until Remove from oven. Remove the toothpicks from
the onion begins to brown, about 10 minutes. Add each chicken breast and enjoy!
chopped figs to the skillet, and cook for another 3
minutes. Add 1 clove minced garlic to the fig and
onion mixture, and cook for 2 minutes. Remove
skillet from heat.

© AMY MYER S MD ® 2023 A L L RI GHTS RESE RV E D 57

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