What does cooking for your gut health look like?

Find out with recipes and resources for eating well and maintaining a healthy digestive tract. [America's Test Kitchen] [View in a Web browser]( [COOK FOR YOUR GUT HEALTH. Just Published! Trust your gut. And feed it well. Cover price: $29.99. Your price: $19.99. Save 33%. ORDER NOW]( Dear friend, Chances are the subject of gut health is on your radar, either from news reports heralding the role of your gut’s unique microbiome in everything from emotional well-being and building immunity to weight regulation or because you or a loved one experiences digestive discomfort. It’s a fascinating area of scientific research for anyone to follow, but for a test kitchen full of curious cooks . . . let’s just say we couldn’t wait to dig into what eating for gut health means, in theory and in real life (i.e., breakfast, lunch, and dinner). Our cookbook, [Cook for Your Gut Health]( relies on two facts and one belief: [Fact #1: Your gut is a whole set of organs. Fact #2: It is vital to your health and longevity. Our Belief: Eating for your gut shouldn't feel restrictive.]( First things first. We researched the science involved in gut health and turned to clinical nutritionist and dietician Alicia Romano to help us set guidelines for recipe development and write the book’s comprehensive introductory chapter, Lessons in Gut Health. It provides an in-depth understanding of how ingredients are broken down and nutrients are absorbed by our bodies. From there we move on to recipes designed to appeal to everyone around your table. The vast majority of them are customizable, so if you want gluten-, lactose-, or diary-free options or low-FODMAP variations (we explain this below), you’ll have them. And, of course, they all taste good—you can always count on us for that. Get your copy of [Cook for Your Gut Health]( directly from the test kitchen, save 33% off the cover price, and start feeling better by eating better. Like a commitment to gut health, we’re in this for the long haul. All our best, [Jack Bishop’s Signature] Jack Bishop Chief Creative Officer Feel-better food. Really. [ORDER NOW]( [The Complete Mediterranean Cookbook. Cook's Science. Add to your order for just $15 each!]( Follow Your Gut, and the Test Kitchen, to Better Eating [Book Spreads]( With the help of nutritionist and dietician Alicia Romano, we provide a comprehensive introduction to gut health—what the digestive system does and what the gut manages (hint: everything; it’s your second brain). Knowing the importance of a good gut motivates you to take care of it. Recipes such as Roasted Halibut, Broccolini, and Potatoes with Mustard Sauce, Smoky Chicken and Lentil Soup with Swiss Chard, and Seared Shrimp with Fresh Tomato Sauce and Cilantro-Lime Quinoa make taking care of it a pleasure. [Roasted Halibut, Broccolini, and Potatoes with Mustard Sauce, Smoky Chicken and Lentil Soup with Swiss Chard, Seared Shrimp with Fresh Tomato Sauce and Cilantro-Lime Quinoa]( You do need more fiber. This book gets you there. Fiber keeps you regular, it often carries prebiotics that feed good bacteria in your gut, and it can help prevent chronic inflammation of the GI tract. Yet Americans eat, on average, only 50 percent of the recommended dietary intake of fiber per day. [Fiber Chart]( You can cook delicious food without garlic and onions. Fructans, a type of carbohydrate found in alliums such as garlic and onions, make these ingredients bothersome to many people. Think making great food without these flavor builders seems impossible? Not so. Cooking in garlic-infused oil (use our quick and easy recipe) adds all the aroma of garlic with none of the fructans, as these carbohydrates are water- but not oil-soluble. You’ll also learn how to finesse the flavor of dishes with spices, umami-rich ingredients, nuts and seeds, and an arsenal of allium-free sauce and condiment recipes. [NO: Garlic cloves, onions, shallots, white parts of scallions and leeks. YES: Green parts of scallions + leeks, chives, garlic oil.]( You can customize your meals . . . [Cook for Your Gut Health]( is full of delicious recipes everyone will enjoy. That said, the recipes are engineered to be flexible so that someone with a functional GI disorder can eat according to what makes them feel good. Those with identified triggers can adapt our recipes to their needs according to our instructions on each recipe page. [Whole-Wheat Pancakes with Raspberry-Chia Compote, with options to make them Low FODMAP, Dairy Free and Gluten Free]( and enjoy FODMAP friendly recipes! The Low FODMAP Diet was developed by Monash University as a therapy to reduce the digestive discomfort people with GI problems experience when some carbohydrates ferment and produce gas in the small intestine. FODMAP is an acronym for the different types of potentially offending carbohydrates. [FODMAP Chart]( Eat this way and feel better. It’s science. [ORDER NOW]( So Good (for You) Recipes [Beef and Oat Berry Soup]( Beef and Oat Berry Soup Low-FODMAP and gluten-free oat berries have substance, chew, a whole lot of fiber, and a cooking time that works for a simmered soup to boot. Enhancing the broth with aromatics sautéed in garlic oil, porcini mushrooms, tomato paste, and soy sauce took our irritant-free soup to the next level. [Roasted Chicken Breasts with Kabocha Squash and Kale]( Roasted Chicken Breasts with Kabocha Squash and Kale For this hearty and fiber-packed one-pan chicken dish, we pair earthy kale with squash. We chose kabocha over butternut, delicata, or sweet potatoes; the squash that looks like a squat pumpkin is just as sweet as others but, unlike them, is completely free of FODMAPs. Keep it Low FODMAP! Substitute dairy-free or lactose-free yogurt for plain yogurt. [Sourdough Starter and Sourdough Bread]( Fascinating, flavorful phenomenon: Sourdough’s a yes! The slow fermentation process of sourdough starter-leavened bread kills the fructans in wheat so those suffering from IBS do not experience unpleasant side effects. [Cook for Your Gut Health]( includes the test kitchen’s Sourdough Starter and Sourdough Bread recipes, along with a Gluten-Free Whole Grain Sandwich Bread and our two economical gluten-free flour blends (all purpose and whole-grain) to help you customize other recipes that contain wheat flour. [Peanut Noodle Bowls with Edamame and Cabbage]( Peanut Noodle Bowls with Edamame and Cabbage Tender-chewy brown rice noodle dishes are a comforting treat—especially for those with limited noodle options—as they are naturally gluten-free and low FODMAP. The bowl boasts a colorful medley of savory, tangy, and crunchy vegetables; curry powder in the peanut sauce adds warmth. [Lentil Salad with Pomegranate and Walnuts]( Lentil Salad with Pomegranate and Walnuts If you’re used to dried lentils, take note: Through the canning process, lentils are the only legumes that lose their fermentable carbohydrates, so they’re low FODMAP (and high in fiber). This impressive side pairs the firm yet creamy canned legume with a tart vinaigrette, pomegranate seeds, crunchy walnuts, and radishes. Want more fiber? Get garnishing! Sprinkle sides or salads with nuts, seeds, or pickled vegetables. Eat this way and feel better. It’s science. [ORDER NOW]( Even More in Cook for Your Gut Health • Resources to learn about the gut-brain connection, your microbiome, and bolstering immunity [Book Spread on Dealing with Digestive Orders and illustration of Gut Microbiome.]( • Information on dealing with digestive disorders and autoimmune disorders (so you know when diet may not be the answer) • A helpful list of gut-friendly pantry items for stocking up • Recipes for meal-builders such as Suitable Sauces, Low-FODMAP broths, Healthful Hydration (tasty beverages!), Low-FODMAP flour blends and bread recipes [Chicken Broth, Switchel, Gluten-Free Whole-Grain Sandwich Bread]( Food Matters More than Genes to Gut Health. Wow. “By analyzing the diets, health and microbiomes of more than a thousand people, researchers found that a diet rich in nutrient-dense, whole foods supported the growth of beneficial microbes that promoted good health . . . and that what people ate had a more powerful impact on the makeup of their microbiomes than their genes.” — “How the Right Foods May Lead to a Healthier Gut, and Better Health,” The New York Times Find these characteristics on full display in the vibrant recipes from [Cook for Your Gut Health]( that support not only digestion but your overall health and well-being. Feed your gut a rainbow of vegetables, hearty grains, and optimal fiber in foolproof, flexible recipes that keep you coming back for more (that’s good). [Cook for Your Gut Health. Cover price: $29.99. Your price: $19.99. Save 33%. ORDER NOW.]( [The Complete Mediterranean Cookbook. Cook's Science. Add to your order for just $15 each!]( [View the web version]( of this email. This offer expires April 6, 2023. All prior sales excluded. No substitutions. [Forward this email]( to a friend. [Unsubscribe]( or manage your [email preferences.]( We sent you this email because our records indicate that you requested to receive email from America's Test Kitchen. Our family of brands [America's Test Kitchen, Cook's Illustrated, Cook's Country, ATK Kids, and Cooking School]( The America’s Test Kitchen App The America’s Test Kitchen App is free for All-Access Multi-Site Members and is available on [iOS]( and [Android](. Follow Us [Facebook]( [Twitter]( [Instagram]( [YouTube]( [Pinterest]( Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc., registered in the U.S. and other countries. Google Play and the Google Play logo are trademarks of Google LLC. [View our privacy policy.]( DO NOT REPLY TO THIS EMAIL. Unfortunately, replies to this email will not be answered. If you have questions, please [visit our Customer Service page.]( America's Test Kitchen, 21 Drydock Avenue, Suite 210E, Boston, MA 02210