+ the healthy chef +


  • By
  • Teresa Cutter

For as long as I can remember, the journey toward better digestive health has been a life long journey. Over the years, I’ve learnt that there are many contributing factors effecting digestion and it’s a process of elimination to discover what works for you and what doesn’t.

Factors such as diet, food intolerances, stress, adrenal burnout, hormones, lifestyle, emotional disposition, anxiety, chemicals, parasites, bacteria, medications, relationships and sleep will affect the state of your health and how your body works.



I believe that food is most healing when it is close to its original state and has the properties to heal and nourish. The below meal plan is a snapshot of what it’s like to be on my 14 day digestive health plan….My book Perfect Digestive Health highlights the best foods to enjoy and what foods to avoid.  The diet is based around a modified Mediterranean and low-fermentable carbohydrate diet that is rich in plant foods and anti-inflammatory wholefoods.


My eating plan also helps to nourish and populate healthy levels of good gut microbiome that controls how your body functions, including digestion, sleep, mind health and metabolism.


The diet is characterised by high intakes of fresh vegetables, salad, quality protein sources, fresh fruits and a generous amount of good heart-healthy fats coming from nuts and olives. I’ve kept the meals simple and have included foods that will help support the liver, which is the primary detoxification organ of the body that correlates to healthy bowel function and elimination.

The diet is characterised by high intakes of fresh vegetables, salad, quality protein sources, fresh fruits and a generous amount of good heart-healthy fats. The Meal plan is gluten free, dairy free, and low FODMAP helping to nourish a sensitive digestive system.



2 glasses water + juice of 1 lemon + 1 teaspoon Organic Wheatgrass Juice Powder

BREAKFAST: Strawberries + Cream Smoothie
+ A warm cup of Lemon + Ginger Tea

Straswberry Yoghurt Smoothis in a Tea Cup. Nov 2015-6193 copy

Strawberries are packed with antioxidants that nourish your body with vitality. Healthy Chef Protein is kind to your digestive system, so it won’t cause gastrointestinal distress. Your body needs protein to help repair tissue, to support your immune system and metabolism, and to sustain lean muscle.


1 cup (150g) frozen strawberries
1 cup almond milk
2 tablespoons Healthy Chef Protein (WPI or Organic Pea)
1 teaspoon coconut yoghurt


Place all the ingredients in a high performance blender.
Blend for a few seconds until smooth and creamy.
Pour into a serving glass and enjoy.


2 large glasses water or
1 Matcha green tea  or Genmaicha Green Tea

LUNCH: Raw Green Energy Salad


Screen Shot 2017-03-27 at 5.47.03 pm



Green superfoods such as zucchini, mint and coriander help to increase alkalinity and detoxification in your body and promote healing. Lime and ginger and all have potent anti-inflammatory benefits that heal the digestive system.


250g zucchini
1 bunch parsley, chopped
1/2  bunch mint, chopped
1 bunch coriander, chopped
1 handful baby spinach leaves
1/4 cup pumpkin seeds
1/4 cup roasted almonds, chopped
ground black pepper and sea salt to taste

Juice from 2 limes
1 tablespoon fresh grated ginger
3 tablespoons extra virgin olive oil

Combine zucchini, mint, coriander, pepper, salt, pumpkin seeds and almonds.
Combine dressing ingredients.
Pour the dressing over the salad and mix through.
Fold through spinach and enjoy.
Add raw sauerkraut or kimchi for probiotic benefits.

AFTERNOON: Daily Green Juice




Parsley relieves bloating, and gas stimulates digestive function and promotes thyroid, bladder and kidney health. It is also anti-parasitic, an antioxidant and alkalizing. Cucumbers provide anti-inflammatory and anti-cancer benefits. Mint contains menthol, which is a natural decongestant that helps to break down mucus. Mint can also be effective when combined with tea for relieving sore throats. Mint is also used in the treatment of IBS — it has calming properties that support digestion and helps alleviate bloating.


Lemon is antibacterial and an antioxidant and boosts immune functionto fight colds and flu and promotes healthy tissue.


3 Lebanese cucumbers
1/2 bunch spinach
1/2 cos (romaine) lettuce
1 small handful flat-leaf (Italian) parsley
1 lemon or lime, peeled
1 small sprig of mint


Extract the juice from the cucumbers, spinach, cos, parsley, lemon and mint.
Serve and enjoy.

DINNER: Immune Boosting Chicken Soup





Turmeric and ginger are potent detoxifying and antiviral herbs to help the body get rid of toxins, stimulate circulation, reduce inflammation, aid digestion and boost your immune system.  


Serves 4

1 bunch coriander, washed, separate the root from the leaves
2 tablespoon finely grated ginger
1 tablespoon fresh grated turmeric or 1 teaspoon dry
1 litre chicken or vegetable stock
1 litre water
800 g organic chicken breast, cut into chunks (if using chicken thigh – you will need to simmer for 45 minutes so it will be tender….but if using chicken breast 10 minutes is all you need)
¼ cup mirin or rice wine (optional but delicious)
3 tablespoons tamari soy sauce


Combine turmeric, ginger, chopped coriander stocks, stock, water and chicken into a large pot.
Simmer for 10 minutes over a low heat until chicken is cooked through and flavours have infused into the stock.
Add mirin, tamari and coriander leaves, just before serving.
Serve in large bowls and sip slowly. Enjoy.

1 cup of Relax + Renew Organic Tea  or Muddled Marrakesh Mint Tea



Mint is also used in the treatment of IBS – it has calming and soothing properties that supports digestion and helps alleviate bloating. Cinnamon has wonderful digestive properties and may also help balance blood sugar.


  1. Marnie Jurkowski says:

    As always amazing recipes and healthy yummy ideas.

  2. Mel says:

    Thanks Teresa – I’ve been diagnosed with adrenal fatigue and have digestive issues. I find that my blood sugar is quiet unstable so the meal plan you’ve recommended just wouldnt be enough to keep the blood sugar issues at bay. What would you recommend to add to help with that?
    Thanks Mel

    • Hi Mel…increasing your protein intake as well as good fat intake will helps stabilise your blood sugars…. olive oil, macadamia nut butter, fish, eggs, chicken etc….as well as one of our FODMAP friendly protein powders mixed into a shake with water or a milk that you can tolerate. Our cold pressed wheatgrass juice powder is also wonderful to include into your daily routine.

  3. Suesanne says:

    Hi there
    Just looking at your recent low FODMAP Diet and noticed it has almonds in it. Almonds are on the blacklist for the FODMAP DIET.

  4. Kate Hollingsworth says:

    Hi this looks delicious. I’m just wondering if your 14 day eating plan has vegetarian options?

  5. Bernice Chopra says:

    I am trying to gain weight,I have type 2 diabetes and trying very hard to gain weight any suuggestions please.

  6. Heidi Merika says:

    Hi It looks wonderful but I am also wondering if you have vegetarian/vegan options for dinners.

  7. Carmel says:

    Congratulations Teresa on your inspiring site.
    Love the recipes and appreciate that they work.

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