Gut Repair

Quickstart Guide
How to Navigate Gut Repair
12 Gut Healing Recipes
Shopping Lists
Hi, I’m Dr Villanueva Founder and Chief Health Coach of Modern Holistic Health and
Creator of the Healthy Body Restoration System. My mission is to help change our
current health model by empowering men and women to understand how they can heal
their body. We are leading health transformation and life optimization for women, men,
and children across the globe.

I struggled with severe debilitating anxiety, depression, and memory loss in my mid 30’s.
If there’s one thing I learned in my journey to freeing myself from depression and
anxiety, and getting my memory back it’s that it’s most terrifying when we don’t know
what’s causing the problems and how to fix it and when we are told by our doctors that
the only solution is a lifetime of medications. Even more terrifying was watching my life
crumble piece by piece. I lost 3 successful sports medicine clinics and even my home
due to my illness. I had no idea back then that my gut was playing a huge role in my
anxiety, depression and memory loss! In fact, I had no idea that my gut had anything to
do with my brain, my hormones, or my immune system. I had no idea and apparently
none of the doctors I saw had any idea either.

After over 3 years of searching for answers and failed attempts to find solutions to heal
myself. And after hanging on to only a thread of hope through my faith, many tears, and
agony of battling with anxiety and depression every day, I slowly found the many root
causes of what had made me ill and how to fix them. One by one I discovered and
eliminated the root causes and healed myself. I became an expert in chronic illnesses
and brain chemistry imbalances, healing gut issues, epigenetics, and holistic medicine.
Through my journey I have helped thousands of men, women, and children uncover
their root causes of their symptoms and regain their health and vitality and joy for life.

I share this with you as a message of hope and inspiration so that you can empower
yourself to step up and heal yourself from virtually any chronic health issue that has
been holding you back from having the life you want to live. You hold limitless potential
to upgrade and transform your life.

Looking out for you,

Dr. Villanueva
 This Guide includes five sections

PART 1
Symptoms you may have leaky gut

PART 2
The Four R’s of healing your gut

PART 3
Favorite herbs and supplements to heal leaky gut

PART 4
A Detox/Gut Healing Food guide shopping list

PART 5
Some of Our favorite Gut Healing recipes

The Modern Holistic Health | Gut Repair Quickstart Guide 3

 Symptoms you may have leaky gut
Leaky gut may or may not have symptoms associated with it. In fact, that’s what allows health to get out of
control many times. You see, so many times people can have symptoms but they have had them their entire
life so they don’t really recognize them as a problem!

Some of the less commonly known symptoms of leaky gut include:

Joint pain Arthritis Chronic fatigue

Food allergies Nutritional Weak immune

and sensitivities deficiencies system

Skin rashes Weight gain Thyroid disorders

The Modern Holistic Health | Gut Repair Quickstart Guide 4

 Other not so obvious symptoms that you might need to do
some serious gut remodeling include

Brain-Related Symptoms like:

Brain fog Depression

Anxiety Mood swings

And Autoimmune and other Symptoms like:

Headache/migraine Neuropathy

Hashimoto’s disease Neurological Symptoms

Fibromyalgia Multiple Sclerosis

Lupus
Alzheimer’s disease

Rheumatoid Arthritis

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 Interestingly enough most people don’t recognize some of the
more obvious symptoms that they may need gut repair like

Irritable Bowel Syndrome (IBS) Crohn’s disease

Small Intestine Bacterial Constipation

Overgrowth (SIBO)

Celiac Disease Gas

Food sensitivities Diarrhea

Gastric Ulcers Bloating

With the symptoms varying so greatly it’s no wonder why so many of us have no clue they
may benefit from gut repair. It can be difficult to pinpoint one single cause of leaky gut or
other chronic health issues but as we mentioned in our 'Understanding Gut Repair' Ebook we
now know that foods, environmental toxins, heavy metals, medications, and stress can all
contribute to serious gut issues which can spiral into other chronic health issues.

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 The Four R’s of healing your gut
The 4R Approach to Healing Your Gut No matter what your health issue is.

The 4R Approach is sure to help you and your gut heal. We have seen dramatic reversal of chronic and
inflammatory illnesses in a very short period of time by utilizing the 4 R approach.

1 Remove the bad . The goal here is to eliminate toxins and other things that negatively affect
the environment of the GI tract such as infections, gut irritants like alcohol, caffeine or nicotine,
Inflammatory foods including gluten, dairy, corn, soy, eggs and sugar(which can lead to
food sensitivities).

The goal here is to eliminate toxins and other things that negatively affect the environment of the
GI tract such as infections, gut irritants like alcohol, caffeine or nicotine, Inflammatory foods
including gluten, dairy, corn, soy, eggs and sugar(which can lead to food sensitivities).

2 Replace the good. Add back in the essential ingredients for proper digestion and absorption.
Many times we can become nutrient depleted by diet, drugs (such as antacid medications)
diseases or aging. Digestive enzymes, hydrochloric acid and bile acids that are required for proper
digestion and can supplemented with your gut repair regimen.

3 Reinoculate with beneficial bacteria to re-establish a healthy gut ecosystem. This may be
easily done by taking a probiotic supplement that contains beneficial bacteria.

4 Repair by providing the nutrients necessary to help the gut heal itself. One of my favorites
supplements is L-glutamine, which is an amino acid that helps to rebuild the lining of the gut. Other
important nutrients include zinc, vitamin D, omega 3 fish oils, vitamin A, C, E as well as herbs such
as marshmallow root, slippery elm, aloe vera, and butyrate.

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 Gut Detox/Gut Healing food guide:

The following guide is what we use with our clients to provide your body with nutrient rich foods that assist
in healing your gut, while maintaining a well-balanced diet. You will be focusing on eating a variety of nutri-
tious foods and avoiding processed foods and common triggers.

Each meal should be a combination of fruits/vegetables, healthy fats and protein. Each day, you should eat:

5-7 servings 2-3 servings 2-4 servings of protein

of vegetables of fruit (preferably non animal based)

Water is essential for the gut to detox and heal. As we detoxify, the body needs to be able to flush out
toxins. Three ways the body rids itself of toxins is through urination, feces, and sweating. Drinking 64- 100oz
of purified water daily will ensure that your body can properly flush out the toxins that are being
released. When you are dehydrated your body will ‘recycle’ and grab water from your feces in your colon,
which will in turn dry out your feces and make you constipated. Not only that but when your body pulls water
from your colon because you aren’t drinking enough, your body becomes toxic --this water is toxic! So make
sure you create a new habit of drinking a minimum of 64oz of purified water daily!

While Water is essential to detoxification it can also add toxins to the body if we don’t drink the right water. We
need to make sure that we drink pure and filtered water. As we are trying to get your body away from being
acidic, it is important to avoid acidic water and chose alkaline water. Ideally water would be stored in a glass
bottle, but if glass bottle options are not available make sure to buy water bottles with BPA free plastic.

Ideal Water Choices:

● Reverse osmosis ● Alkaline water in
alkaline water BPA free bottle

Avoid:
● Tap water ● Distilled Water
● Spring water ● Water in plastic bottles with BPA

The Modern Holistic Health | Gut Repair Quickstart Guide 8

 Gut Healing Foods
A healthy gut is essential to a healthy body. Your gut is responsible for absorbing nutrients from your food,
making essential vitamins, and even making neurotransmitters for your brain. A large part of the gut healing
process includes eliminating viral, bacterial, and parasitic patterns, heavy metals, and environmental toxins
from the body. Before you can start a gut repair program it is essential to first detox the gut of any underlying
infection patterns, biofilm, and other toxins. The foods listed below will help eliminate the toxins and enable
the reestablishment of a healthy gut biome.

Celery Juice
Contains mineral salts and healing properties for the gut to re-establish its own production of HCL and
lay the foundation to create a healthy gut ecosystem. Start with 4-8 oz/day You can add a small amount f
apple, cucumber, or lime for flavoring if needed - when you are juicing the celery. Celery Juice Drink
celery juice on an empty stomach First thing in the morning, during the day or 2 hours after your last
meal.

Fruits with healing and detox properties

● Wild blueberries
● Figs
● Bananas
● Dates
● Apple
** If you currently have blood sugar issues or diabetes, limit your fruits to only the Wild
blueberries and some mixed berries (organic always!)

Avoid: ● grapefruit ● fruit juices

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 Herbs to cook with

● Parsley- 1/4 cup

● Cilantro- to pull/detox heavy metals, 1/2 cup
● Garlic- if you love it, eat up to 2 cloves/day
● Sage

Other gut healing foods:

● Spirulina and supergreens ● fenugreek
● Atlantic Dulse ● lentil
● Sprouts like alfalfa ● mustard
● broccoli ● sunflower
● kale ● and other sprouted seeds
● clover

Vegetables You can eat unlimited amounts of

vegetables but need 5-7 servings minimum per day.
(1 serving= ½ cup)

● Try and eat 3 cups of leafy greens per day

● Eat the rainbow- vary the types of colors of vegetables you eat
● Try to eat organic if possible
● Aim for 50% of your vegetables to be raw and 50% of the vegetables
can be cooked

Avoid:
● corn and white potatoes ● bell peppers

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 Healthy Fats

● ½ avocado ● Coconut oil (great high

temp cooking oil)
● Olive oil (don’t use for cooking)
● Raw nuts (no peanuts)
● Avocado oil (great high temp
cooking oil) ● Nut Butter (no peanuts)

Often times when people have leaky gut they also are having trouble digesting certain foods like meats.
When this happens the meats can putrify in your gut allowing for more overgrowth of the bad bacteria
and also causing other issues. But if you chose to eat meat the following guidelines can be followed to
help ensure you are eating a ‘cleaner’ version of animal proteins. You can also consider adding a good
diegestive enzyme to help break down the animal proteins.

2-4 servings per day (serving size= 3-5 oz

– the size of your palm)
● Organic, free range chicken
● Grass fed red meat
● Wild caught fish that are low in mercury (Salmon, Halibut)
● Only salmon to eat is Wild Alaskan Salmon

Avoid:
● High Mercury Fish (Tuna, Swordfish)
● Fish that is farmed
● Atlantic Salmon
● Tilapia- almost all tilapia is farmed
● Canned meats
● Meats that contain nitrates and sulfates (Bacon, Deli meat, Sausage)

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 Foods to Avoid

● Dairy Milk ● white rice

● yogurt ● quinoa
● cheese ● buckwheat
● Kefir ● amaranth
● Gluten Wheat ● oats
● bread ● wild rice
● cookies ● basmati rice
● pasta ● Coffee
● pizza ● Eggs
● Sugar Cane sugar ● Soda Regular and diet soda
● high fructose corn syrup ● Alcohol
● Soy milk ● Peanuts & peanut butter
● tofu ● Artificial Sweeteners Aspartame
● edamame ● Sweet N Low
● Other Grains Brown rice ● MSG (Mono Sodium Glutamate)

The Modern Holistic Health | Gut Repair Quickstart Guide 12

 Shopping list:

Vegetables

● Artichokes ● Collard Green ● Parsnips

● Arugula ● Cucumbers ● Pumpkin
● Asparagus ● Dandelion greens ● Radish
● Bean sprouts ● Fennel ● Rutabagas
● Beet greens ● Green Beans ● Shallots
● Beets ● Heart of palm ● Spinach
● Belgian endive ● Jalapeño peppers ● Squash
● Broccoli ● Jicama ● Sweet potato
● Broccolin ● Kale ● Swiss chard
● Brussel sprouts ● Leeks ● Turnip greens
● Cabbages Vegetables ● Lettuce ● Turnips
● Carrots ● Mushrooms ● Water chestnuts
● Cauliflower ● Mustard greens ● Yucca roots
● Celery ● Okra
● Chives ● Onion

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 Fruits

● Acai ● Guava ● Peaches

● Apples ● Huckleberries ● Pears
● Apricots ● Lemon ● Persimmons
● Avocado ● Limes ● Plums
● Bananas ● Mulberries ● Pomegranates
● Cherries ● Nectarines ● Raspberries
● Coconut ● Olives ● Red currants
● Dates ● Orange ● Rhubarb
● Elderberries ● Papayas ● Strawberries
● Figs Fruits ● Passionfruit ● Tangerines

Proteins

● Poultry (Chicken, turkey) ● Wild Halibut

● Lean red meat (beef, bison, ● Nuts (Raw and unsalted)
venison, wild game) Almonds
● Cod ● Cashews
● Wild Alaskan Salmon ● Pecans

Fats
● Avocado ● Flaxseed oil

● Chia seeds ● Extra Virgin Olive Oil

● Coconut oil ● Nuts (Raw and unsalted)

● Coconut milk ● Nut butter (Raw and unflavored)

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 Spices

● Basil ● Cumin ● Paprika

● Bay leaves ● Dill ● Parsley
● Cardamom ● Garlic ● Pepper-black
● Cayenne ● Ginger ● Rosemary
● Chili Powder ● Lemongrass ● Sage
● Chives ● Mint ● Sea Salt (Himalayan
● Cilantro ● Mustard Pink Sea Salt is best)
● Cinnamon Spices ● Nutmeg
● Cloves ● Oregano

Miscellaneous

● Almond Milk ● Red wine vinegar Miscellaneous

● Coconut Milk ● Tarragon
● Apple Cider Vinegar ● Thyme
● Balsamic Vinegar ● Turmeric
● Broth (Low sodium organic ● Vanilla extract (pure)
chicken, beef or vegetable)

Easy replacement tips:

● Replace aluminum foil with nonbleached parchment paper
● Replace milk or creamer with almond or coconut milk
● Use organic unrefined coconut oil as a moisturizer on your skin and hair
instead of lotion or hair masks
● Replace coffee with Dandy Blend Tea

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 Daily Meal Plan Ideas
Early Morning On an empty stomach 2-8oz of pure celery juice (this aids greatly in gut repair) or warm
water with fresh lemon juice. Breakfast- Detox smoothie.

Lunch Salad with greens, fruit, and fish if you desire an animal protein.

Dinner Any vegetable dish with lean animal protein if desired

12 Easy recipe ideas for gut healing:

Breakfast Ideas:

The Berry Good Shake: Serves 1

What you need:

● 1 cup of frozen berries (assorted berries are great)
● 1 serving of your favorite flavor of vegan protein powder
● 1 cup of sugar-free vanilla almond milk or coconut milk
● This is a tasty and healthy breakfast for the person on the go. Combine the
ingredients in your VitaMix or blender (we recommend adding the milk first)
and blend until smooth. This is a pretty thick shake, so if you want more of a
liquid consistency add more milk.

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 Yogurt Parfait: serves 1

What You Need:

● Plain Coconut Yogurt
● Ground flax
● 1/2 Cup of Berries
● Drizzle of organic wild honey
● In a bowl, layer 9 ounces of yogurt, honey, 1 cup berries.

Veggie Breakfast Hash:

● Brussel Sprouts ● Avocado

● Butternut Squash ● Olive Oil
● Onion ● Salt
● Ground turkey ● Garlic powder

1. Cut Brussel sprouts in half lengthwise and cut butternut squash into 1/2” cubes.
2. Toss in olive oil, salt and garlic powder. 3. Roast Brussel sprouts and butternut
squash in oven at 400 degrees for 25 minutes.
4. While the Brussel sprouts and squash are cooking, saute onion and ground
turkey (use olive oil, salt and garlic powder) *you can use organic vegetable
broth to add to the pan if the onions and turkey start to burn on to pan.
5. Saute Brussel sprouts, squash, onion and turkey in pan together.
6. Garnish with avocado if desired

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 Lunch and Dinner Recipe ideas:

Whitefish with Lemon Vinaigrette with supergreens: Serves 6

Cook’s Note: It’ best to make the lemon vinaigrette first

What You Need:
● 8 tablespoons avocado oil
● 1/2 cup of red onions, diced (do 1⁄4 cup if you don’t love onions)
● 1 large head radicchio (about 12 ounces), coarsely chopped (I used red cabbage
but only 12 ounces or 1 1⁄2 cups)
● 1/3 cup fish broth
● Salt and freshly ground black pepper
● 6 (5 to 6-ounce) whitefish
● Almond flour, for dredging
● Lemon Vinaigrette, recipe follows

Heat 2 tablespoons of coconut oil in a heavy large skillet over medium heat.
Add the onions and saute until tender, about 2 minutes. Add the red cabbage and
saute until wilted, about 5 minutes. Add the super green like kale, spinach, chard,
or your favorite greens and broth, and cook until the leaves are tender, stirring
often, about 5 minutes, depending on which greens you use. Season the red
cabbage mixture, to taste, with salt and pepper. Meanwhile, heat 3 tablespoons
of Avocado oil in a 14-inch (or 2 smaller) nonstick frying pan over medium-high heat.
Sprinkle the fillets with salt and pepper. Dredge the fillets in flour to coat completely.
Shake of the excess flour and fry 3 fillets in each pan until they are golden brown
and just cooked through, about 3 minutes per side. Spoon the radicchio mixture
over the center of the plates. Top with the fillets. Drizzle the vinaigrette over and
serve immediately.

The Modern Holistic Health | Gut Repair Quickstart Guide 18

 Lemon Vinaigrette

What You Need:

● 1/4 cup fresh lemon juice
● 1/4 cup lightly packed fresh Italian parsley leaves
● 2 cloves garlic
● 2 teaspoons finely grated lemon zest
● 1/2 teaspoon salt
● 1/4 teaspoon freshly ground black pepper
● 1/3 cup extra-virgin olive oil

Blend the lemon juice, parsley, garlic, lemon zest, salt, and pepper in a blender.
With the machine running, gradually blend in the oil. Season the vinaigrette,
to taste, with more salt and pepper.

Cauliflower Taco Bowl

● 1 lb lean ground turkey ● 1 tsp paprika

● 1 1/4 tsp kosher salt ● 1/2 tsp dried oregano
● 1 tsp garlic powder ● 1/2 small onion, minced
● 1 tsp cumin ● 3/4 cup water
● 1 tsp chili powder ● 4 cups uncooked riced cauliflower

For the toppings:

● 4 ounces avocado (1 small) ● 1 cup chopped lettuce
● chopped cilantro ● lime wedges Cauliflower Taco Bowl

1. Over high heat, brown the turkey in a large skillet breaking it into smaller
pieces as it cooks, about 5 minutes.
2. When no longer pink add 1 teaspoon salt and the dry seasoning and mix well.
3. Add the onion, pepper, water and cover.
4. Simmer on low for about 15 minutes.
5. Remove the cover and add the cauliflower, add 1/4 teaspoon salt and cook
until tender, about 8 minutes. 6. Transfer to a plate and serve with avocado,
lettuce, guacamole and lime.

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 Lemon Pepper Chicken

To make Marinade
● ¼ cup olive oil ● ½ tsp oregano
● ½ cup lemon juice ● ¼-½ tsp red pepper flakes
● ¼ tsp salt ● 1 pack organic free range bonless skinless
● ¼ tsp pepper chicken breast

1. Mix marinade ingredients in bowl and pour over chicken.

2. Let chicken marinate for 8-12 hours.
3. Lightly cover your baking dish in olive oil.
4. Bake chicken with a little marinade in the dish at 350 degrees for
approximately 30 minutes or until done

Chipotle Lime Butternut Squash

● tbsp. olive oil

● 2 lbs. butternut squash (zig zags or cubed)
● 2 tsp. ground chipotle powder Chipotle Lime Butternut Squash
● 1 tsp. salt
● Zest and juice from 2 limes
● 1/3 C. cilantro

1. Preheat oven to 425 degrees.

2. Toss all ingredients into a large bowl.
3. Line baking sheets with parchment paper and spread squash evenly across
4. Bake for 25 minutes* until tender and lightly browned and then flip and
cook for another 8-10 minutes. *Depending on cut, this time will vary!

The Modern Holistic Health | Gut Repair Quickstart Guide 20

 Roasted Cauliflower

● 1 large head of cauliflower, cut into florets

● 1-2 tablespoons olive oil (see notes)
● 1 tablespoon ground turmeric Roasted Cauliflower
● 1 teaspoon each: sea salt and chili powder
● ½ teaspoon black pepper
● 1 lemon, cut into half slices
● Cilantro, to serve

1. Preheat your oven to 425 degrees. Line a large baking sheet with
parchment paper
2. Add the cauliflower florets to a large bowl and drizzle with the oil. Sprinkle the
turmeric, sea salt, chili powder, black pepper, and ginger over top and toss so
everything is well coated. Transfer to the prepared baking sheet and roast in
the oven for 40 minutes, turning halfway. At the halfway mark (after 20 minutes)
add the lemon slices to the baking sheet.
3. Serve the turmeric cauliflower with the roasted lemons squeezed over top
and a little cilantro.

Roasted Beet and Arugula Salad

● 4 golden beets ● 5-6 cups of arugula ● 2 large avocado

Lemon Dressing:
● 1 ½ cups olive oil ● 1 tsp salt
● 2/3 cups lemon juice ● 1 clove of garlic minced

1. Preheat oven to 400 degrees.

2. Wash beets, peel them and cut off tops and bottoms.
3. Cut beets into cubes.
4. Toss in olive oil and cook in dutch oven.
5. Bake for 45-60 minutes. (should be tender)
6. Let beets cool.
7. Place arugula and avocado in bowl and toss in dressing.
8. Add in beets and toss and let sit for 1 hour before serving.

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 Greek Salad

● 2-3 heads of romaine ● Kalamata olives

● 1 red onion ● 2 Avocados

For dressing:
● ½ cup olive oil
● ½-¾ cup lemon juice (depending on desired taste)
● 3-5 tbsp of red wine vinegar
● 2 tsp minced garlic
● ¼ tsp salt
● ½ tsp pepper
● ¾ tsp oregano
● ½ tsp red pepper flakes *alter measurements to achieve desired taste
1.Mix dressing in bowl and set aside.
2. Chop romaine, onion, olives and avocado and put in large mixing bowl.
3. Toss in dressing and let sit for 1-3 hours prior to eating.

Healing Turmeric Cauliflower Soup

● 6 heaping cups cauliflower florets (from 1-1/2 pound cauliflower)

cut into 1-inch florets
● 3 garlic cloves
● 2 tbsp olive oil, plus 1 teaspoon
● 1 teaspoon turmeric
● 1 teaspoon cumin
● 1/8 teaspoon crushed red pepper flakes, optional
● 1/2 tsp kosher salt, to taste
● 1 medium chopped onion
● 3 cups vegetable broth
● 1/4 cup full fat canned coconut milk, shaken well
● 2 tablespoons chopped cilantro
1. Preheat the oven to 450°F. Smash the garlic cloves with the side of the knife.
2. Place the cauliflower florets and smashed garlic in a large bowl and drizzle
with 2 tablespoons olive oil. Shake the bowl a few times to coat the cauliflower
evenly with the oil.

The Modern Holistic Health | Gut Repair Quickstart Guide 22

 3. In a small bowl combine the turmeric, cumin, salt and crushed red pepper flakes.
Sprinkle evenly over cauliflower, tossing well to coat evenly.
4. Place the cauliflower on a large rimmed baking sheet and bake in the center of
the oven until browned and tender, about 25-30 minutes, turning the florets
occasionally so they are evenly cooked. Reserve 1 cup.
5. Meanwhile, heat a medium pot over medium heat, add 1 teaspoon oil and onion
and cook until translucent, about 2 to 3 minutes. Add the broth and transfer the
remaining roasted cauliflower to the pot, bring to a boil and cook covered on
low 15 minutes.
6. Use a hand blender (or regular blender carefully in batches) and blend until
smooth. Salt to taste as needed, stir in coconut milk and serve topped with roasted
cauliflower and cilantro with additional coconut milk for drizzling if desired.
Makes 4 1/2 cups.

Garlic Mashed Cauliflower

● 2 lbs cauliflower (1 large head)

● 1 Tbsp unsweetened almond milk or coconut milk Garlic Mashed Cauliflower
● 1 ¾ tsp sea salt
● 1 ½ tsp garlic powder (add more to reach desired taste)

1. Cut the cauliflower into chunks, place in a food processor and pulse for
10 seconds until the cauliflower is broken into small pieces. Alternatively you
can chop it by hand.
2. Place the coconut oil into a large skillet on medium high heat. add in the
cauliflower and sprinkle with salt. Cook for 6 to 7 minutes until the cauliflower
begins to turn golden in colour.
3. Add in the almond milk and garlic and let the cauliflower cook for approximately
10 minutes until there is no liquid in the bottom of the pan, it should all be
absorbed into the cauliflower.
4. Transfer the mixture to a food processor or blender and puree until
completely smooth.
5. Serve warm.

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 Lemon Rosemary Cauliflower rice

● 1 cup chopped yellow onion ● 2 tbsp lemon zest

● 3 tbsp coconut oil ● 1 ½ tbsp lemon juice
● 1 small clove minced garlic ● 1 ¼ tsp sea salt
● 2 tsp fresh rosemary ● 4 cups raw cauliflower rice (from recipe above)

1. In skillet cook the onion in 2 tbsp of coconut oil for 6 minutes on medium heat,
stirring occasionally.
2. Lower heat and stir in garlic and rosemary and last tablespoon of oil.
3. Turn heat back up to medium and stir in lemon zest, lemon juice and raw
cauli rice.
4. Cook for 8 minutes covered, stirring occasionally.

Any recommendations/consultations with respect to nutritional health, diet, supplementation or detoxification is

done exclusively for educational and informational purposes and is for non-diagnostic purposes and general
guidelines only. The determination to take or withdraw from any medical intervention resides within the legislative
authority of physicians, nurses, and nurse pract tioners. We support the distribution of current research and
information relating to all topics and likewise encourage our readers to make informed health care decisions
having researched and understood all balanced and accurate information to which these decisions pertain. In
every case, please consult with your medical physician regarding any changes you make to your medical
regimen, as doing without consultation or supervision by a qualified healthcare practitioner may be dangerous.

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