Example Menu
The primary goal of the elimination diet therapy is to heal the gut by reducing inflammation, supporting a healthy microbiome, staying away from dairy and gluten, eating a wide variety of foods - rich in phytonutrients,
reducing toxic burden, identifying food triggers and promoting body awareness. Note that symptoms may worsen initially (called a Herxheimer reaction) but should resolve within a few days. Please, contact your healthcare provider if symptoms persist.
List of foods to stay away from:
Beef, pork, process meats
Shellfish,
Chocolate, soft/energy drinks, sugar (white sugar, high-fructose corn syrup, brown sugar, sucrose, etc. ),
Corn, soy and soy products,
Gluten containing grains (all varieties of barley, rye, spelt, wheat).
Dairy products and eggs,
Peanuts.
This pediatric elimination food plan emphasizes having enough protein, healthy fats and the following whole foods:
Proteins: fish (grilled salmon, water-pack/low mercury tuna), protein powder for smoothie (pea protein powder has a great amino acid profile), non-gluten grain and bean combos, nuts and nut butters.
Fats: olive oil, coconut oil, avocado, nuts and seeds.
Carbohydrates: fruits (whole), starchy veggies (sweet potatoes, squash, carrots, beets)
plenty of greens: broccoli, Zucchini, spinach or kale (in smoothies), cabbage, etc.
Prep logistics:
Set up one day a week for bulk cooking (muffins, homemade Mac & cheese, homemade sauces), prepping veggies, meats and snacks for the week.
Create your own snack box and make it fun!
Buy some safety foods to have on hand when you don’t the time or energy to cook: Amy’s soup (split pea or lentils), Gluten Free/Dairy Free fake Mc&Cheese, cauliflower rice found in the frozen section, etc.
If you’re feeling overwhelmed, please remember to take one step at a time. You may not be able to change your whole pantry overnight. Instead, use a progressive approach. And remember to speak to physician if you need help.
Organic Turkey Meat Patties lettuce Wraps
Prep Time
15 min
Total Time
15 min
For the Avocado Aioli
• ½ an Avocado
1 tsp of avocado or olive oil
• 1 Lime, juiced
• 1 Clove Garlic, finely minced
• Salt & Pepper, to taste
• Water, for thinning if necessary
For the Lettuce Wraps
• 1 Head Butter Lettuce, broken apart into lettuce cups
• 4-5 cooked organic turkey patties such as
https://www.applegate.com/products/organic-turkey-burgers
• 1 Avocado, sliced
• Lime Wedges and Cilantro, for garnishing
Instructions
Mash the avocado and then whisk in the mayo, lime juice, garlic, salt, and pepper. If
the aioli needs to be thinner, add a little bit of water until you can drizzle it easily.
Break down the turkey patties into the lettuce cups, top with sliced avocado, drizzle
with the aioli and top with cilantro and lime.
Kid & Adult Friendly Vegan Mac&Cheese
To make this gluten-free, simply use gluten-free macaroni noodles, and substitute the
flour for a GF flour, like we did!
Servings: 4-6
Prep Time: 10 minutes
Cook Time: 45-60 minutes
Ingredients
• 1 box dry macaroni pasta (approx 340gr, or 3 1/2 cups) - use gluten free
substitute if needed
• 1 can full-fat coconut milk
• 1/2 half medium butternut squash - seeded, roasted & pureed
• 1 tbsp coconut oil
• 1 tbsp GF flour - use gluten free substitute if needed
• 3 tbsp nutritional yeast
• 1 tsp ground mustard
• 1/4 tsp tumeric
• 1 tbsp oregano
• 1/2 tsp garlic powder
• Salt & Pepper, to taste
• Cooking Oil (coconut or avocado)
Equipment
• Sheet Pan
• Large Saucepan
• Food processor, or blender
Method
• Preheat oven to 400 degrees Fahrenheit. Begin to cook your pasta (set
aside when finished).
• While the pasta is cooking, halve your butternut squash, spoon out and
remove the seeds, and spray with non-stick cooking spray. Place on a
sheet pan, face down, and roast until the flesh is tender. Approx 35-40
minutes.
• Spoon out the cooked butternut squash from one half (save the other half
for later, or puree it all and freeze the extra!).
• In a food processor or blender, puree the cooked squash. Set aside.
• Bring your large saucepan to a medium-low heat. Add the coconut oil until
melted, then sprinkle in the flour. Whisk until it's combined.
• Immediately pour your coconut milk into the flour/oil blend and whisk. Let
simmer and thicken, adding in the squash puree and your nutritional yeast,
and seasonings. Continue to let cook and thicken further.
• Once the sauce has thickened, add your fully cooked (and strained)
macaroni into the pot, and fold it into the sauce until well combined.
• Serve immediately!
Mango Chile Chicken Bowls
Mango chile chicken bowls are healthy and delicious, with sweet and zesty flavor.
Make this chicken dinner in an oven or on a grill. Gluten free, dairy free, and a paleo
option.
Ingredients
• 1 small mango (peeled) and extra for plating, if desired. (about 2/3 to 1 cup diced
)
• 2 Tablespoons chili sauce (i.e sriracha)
• 1 Tablespoon lime juice
• 1/4 cup honey or agave nectar
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1 teaspoon minced garlic
• 1/4 cup chopped red onion or shallot
• 3 TBsp Apple Cider Vinegar
• 1/4 cup olive oil
• 1/4 cup fresh orange juice
• 2 lbs skinless chicken breast
• Toppings to garnish – Cilantro, lime wedge, crushed black pepper/sea salt
For Plating
• Serve with cooked rice or cauliflower rice, slices of grilled mango, and any extra
sauce or veggies!
Instructions
1. Peel and dice your mango. Cut more or keep extra for your bowl if desired.
2. Blend the first 11 ingredients (mango, chili sauce, lime juice, honey, salt, pepper
garlic, onion, oil, orange juice, and vinegar) together in a blender or food
processor. It should blend into a nice orange or tropical color. Reserve 1/4 cup of
the marinade in small bowl.
3. Wash your chicken and pat dry. Place in baking dish or ziplock bag. Pour
remainder of marinade over chicken. Place chicken in fridge to marinate for as
little as 1 hr or up to 24 hrs.
4. Remove marinated chicken from fridge.
5. Preheat oven to 425 F or grill at medium high.
6. Place chicken in baking dish and add 1/4 cup of the marinade on top of chicken.
7. Bake for 25 -30 minutes. Check at 25 minutes for doneness. Broil the last minute
to caramelize marinade.
8. If grilling, place chicken breast in foil or directing on grill. Brush reserved
marinade on top. Grill for about 20 minutes or until chicken is no longer pink. Feel
free to grill extra mango slices too!
9. Remove and serve into individual bowls with cooked rice and diced mango.
Paleo option: substitute rice for cauliflower rice.
10. Squeeze any extra lime juice on top and garnish chopped cilantro, lime, and
pepper/sea salt if desired.
Notes
• To make paleo – Just substitute cauliflower rice for regular rice.
• No fresh mango available? You can use canned mango (packed in natural
juice) or peaches.
•
Find it online: https://www.cottercrunch.com/chili-lime-mango-marinated-chicken-
bowls/