Gout Diet Recipes

Grilled Salmon on VegetablesI read your mind . . . you want some gout diet recipes right? I thought so. Here are some of our favorites, with gluten-free noted by (GF):

BUT before we get to the recipes, I just gotta tell ya . . . gout diet recipes are not the end-all, beat-all for killin’ gout.

In fact, it’s my favorite rant about what to do about gout. We’ve been so programmed and conditioned by the media and Big Pharma to believe gout is like some kind of food allergy . . . it ain’t. Having a bunch of gout diet recipes is probably going to help, but it’s not the whole enchilada (haha!) when it comes to kickin’ ass on gout.

To Eat . . . or Not To Eat

There is a lot of confusion about what foods cause gout and what you should eat to make it go away and stay away. I’m sure you’ve heard of eating a low purine diet right? There is something to that but I need to say this; gout has not DOUBLED over the last two decades because of a run on sweetbreads, liver, and anchovies.

In contrast, millions . . . BILLIONS of people eat at fast food restaurants every day. The produce section of any grocery store only takes up about 5% of the total square footage of the building at best.

Forget the low purine crap and start eating REAL FOOD! Gout diet recipes start with real food.

What Does REAL Food Look Like

There are countless books and websites out there about what to eat and what not to eat in general. We’re not going to go down that rabbit hole on this one. Think: Caveman

What did cavemen do? (cave women too) Did they grow fields full of corn and wheat to bake crackers and chips? No. Did they have a herd of cows and goats to milk? No. They wouldn’t wait that long – they would have clubbed them and started chewing.

Cavemen didn’t need any kind of gout diet recipes. They ate a pretty clean diet; mostly plants, mostly raw, and some meat . . . raw.

Understand this; with my gout diet recipes, I don’t want you to eat everything completely raw, BUT . . . food substances go through major changes with heat and lose a lot of nutritive value due to cooking . . . just an FYI.

. . .


Hi Bert,


I am thankful that I can play kick ball with my kids. I am thankful for the 3 miles that I ran last week after being on crutches most of last summer. I am thankful that I ran the fastest mile of life in 6:04 and at 38 years old. I am thankful I can gallop and jump horses which is my job and how I feed my family. I am grateful for my wife who has adjusted the way she buys food and cooks so that I can live without that horrible condition called gout. I am grateful to God for giving me the strength through Christ to make good decisions about my diet and lifestyle. I am grateful for all the help and comprehensive support from Gout Killer Bert Middleton who gives for more than is called for to help people with Gout.


Thanks for asking, and thank you for the continued tips and support that have made a big difference.


All the best,


. . .

The Moral of the Story

What is all comes down to is this; eat clean, organically grown or raised whole foods. Avoid processed foods – i.e. anything that comes in a box, bag, can, or bottle.

When you eat at restaurants, keep one thing firmly in mind; they are in business to make money . . . NOT to keep you healthy. They buy the cheapest ingredients they can get away with – no matter how fancy the restaurant – and they doll it all up to make look and taste good. That doesn’t mean it’s good for you.

The first thing to do is go buy Michael Pollans book, “Food Rules” and read it. Then make a list, go to the produce section of the grocery store and fill up. Then come home and prepare/cook your food for yourself. Make enough for left-overs for lunch tomorrow.

Good Gout Diet Recipes

Here are some ideas for breakfast, lunch, dinner and snacks. There are a million good recipes out there that fit into the description of “gout diet recipes” – these are only a few to get you started.


Cherry Smoothie – The Powder Day Special!

~ ~ ~ The Ingredients

  • Half cup of organically grown frozen cherries
  • One banana
  • Two raw eggs
  • One teaspoon of raw organic cocoa powder
  • One tablespoon of spirulina
  • One teaspoon of whole, raw sugar
  • One cup of raw whole milk (or organic almond or oat milk)

~ ~ ~ The Process

I call this the “Powder Day Special” because it’s fast. Throw everything in the blender in the order above and blast it. Give it a minute or so until everything is blended really well, pour it out and drink it down . . . and get out there! There’s 22” of new snow up on the hill!

The milk, eggs, and spirulina provide the protein. The cherries, banana, and cocoa provide the antioxidants.

As you can see I’m big on whole, organically grown food. If you can’t find a source for raw whole milk, DON’T buy or use commercial milk! They ruin it with pasteurization and homogenizing – it’ll kill you. And don’t fall for the “low fat” misconception – it’s just a marketing ploy. The human body needs fats – healthy, undamaged fats that come from fresh whole food sources like raw milk.

The spirulina makes for a tab bit of an odd favor but it’s full of important alkalizing minerals. And, if you want to pick up some Oil of Clove essential oil, put a couple of drops in the blender too – it helps keep the parasite population under control.

Steel Cut Oats – Stick To Your Ribs!

~ ~ ~ The Ingredients

  • Three cups good, clean filtered water
  • One cup of organically grown high-quality steel cut oats
  • Quarter cup frozen organic blueberries
  • Half a banana
  • Quarter cup of walnuts
  • Whole, raw milk
  • Organic butter from grass-fed cows
  • Maple syrup
  • Cinnamon
  • Full spectrum sea salt

~ ~ ~ The Process

Bring 3 cups good, clean filtered water to a boil, then add one cup of organically grown, high-quality steel cut oats and a pinch of full spectrum sea salt. When the water returns to a boil, reduce the heat to a simmer for about 30 minutes. Cover with a lid but keep it cracked and stir occasionally.

When close to finished, add blueberries, banana in slices, walnuts and a pat of butter. Stir until everything is mixed well and completely hot.

Then put a few scoops in a bowl, add milk, (whole raw milk) to make it creamy, a pinch of cinnamon, and a SMALL splash of real maple syrup.

Steel cut oats are very different from cheap, instant types of rolled oats. The oat kernels are chopped and the germ is left intact. As Dr. Weil says, they digest much more slowly, delivering their nutrient value more efficiently – which is why steel cut oats are one of the very clean gout diet recipes.

I like to eat steel cut oats with a slice of high-quality, organically grown Canadian Bacon.

Walnut Pumpkin Pancakes – Fire Up Your Day!

~ ~ ~ The Ingredients

  • Half cup of organic canned pumpkin
  • Half cup of organic plain yogurt
  • Half cup of chopped walnuts
  • One banana
  • ¼ teaspoon of aluminum free baking soda
  • One organic, free-range large egg yolk
  • Quarter cup of organic whole wheat (or spelt) flour
  • Four organic, free-range large egg whites
  • Quarter teaspoon sea salt
  • Quarter teaspoon of cayenne
  • Organic butter from grass-fed cows
  • Real maple syrup

~ ~ ~ The Process

In a big bowl, whisk the pumpkin, yogurt, walnuts, baking soda, egg yolk, and flour. Then in another bowl, whisk the egg whites, sea salt and cayenne together, then fold it into the yogurt and pumpkin mixture.

Heat a large cast-iron skillet to medium and melt a generous amount of butter in it. Spoon about a third of a cup of batter on to the skillet for each pancake. When each pancake is full of bubbles and crisp around the edges, turn over and brown the other side.

When finished and hot on the plate, melt a generous amount of butter (organic, from grass-fed cows) over each pancake, then put slices of banana on top and use real maple syrup sparingly.

For a healthy variation, use freshly ground peanut or almond butter instead of the butter when the pancakes are hot on the plate.

Cayenne is a good spice of helping to curb inflammation. Bananas are helpful in alkalizing. Nuts and nut butters provide protein. For extra protein, add a slice of high-quality, organically grown Canadian Bacon.


Curried Ginger Carrot & Sweet Potato Soup – YES!  (GF)

~ ~ ~ The Ingredients

  • Two teaspoons high-quality coconut oil
  • Half cup chopped shallots
  • Three cups peeled and cubed sweet potatoes
  • One quarter cup sliced carrots
  • One tablespoon grated fresh ginger
  • Two teaspoons high-quality red curry paste (buy gluten free if possible)
  • One tablespoon of Mirin
  • Three cups low sodium organic chicken broth
  • Half teaspoon sea salt

~ ~ ~ The Process

Heat a large saucepan to medium heat and add coconut oil. Add in shallots and saute until tender. Then add potato cubes, carrots slices, and grated ginger. Mix curry paste and Mirin in a measuring cup until smooth, then stir into the saucepan with potatoes and carrots. Cook for 2 to 3 minutes, then add chicken broth and bring to a boil. After it comes to a boil, cover and lower the heat and let simmer for about 25 minutes, making sure the vegetables are tender. Then add sea salt.

The next step is to put half of the mixture into a powerful blender or food processor and gradually blend or pulse until creamy smooth. Then do the other half and lunch is ready!

Healthy Waldorf Salad – Let’s Do Lunch!  (GF)

~ ~ ~ The Ingredients

  • Half cup toasted, chopped walnuts
  • Half cup thin-sliced fresh organic celery
  • Quarter cup of organic golden raisins
  • One chopped apple (Gala is my favorite)
  • Three tablespoons of plain organic yogurt
  • One teaspoon of fresh-squeezed lemon juice
  • One teaspoon real maple syrup
  • Quarter teaspoon sea salt
  • Quarter teaspoon fresh-ground black pepper
  • One head of fresh organically grown Red Leaf lettuce

~ ~ ~ The Process

In a medium-size bowl, whisk together the yogurt, real maple syrup and lemon juice. Add the sea salt and fresh ground pepper. Then mix in the apple, celery, raisins, and walnuts. Prepare a generous bed of lettuce on a plate and spoon on an ample amount of the apple/celery mixture.

As far as gout diet recipes go, this classic Waldorf Salad is loaded with alkalizing, antioxidant ingredients.

Eggplant & Goat Cheese Toasty – TASTY!

~ ~ ~ The Ingredients

  • Two quarter inch slices from an organically grown eggplant
  • Quarter cup of soft organic, high-quality goat cheese
  • Two multi-grain, old-fashioned sandwich rolls
  • Four slices of organically grown tomato
  • One cup chopped arugula
  • High-heat, organic, unrefined sesame oil
  • Sea salt
  • Fresh-ground black pepper

~ ~ ~ The Process

Preheat oven to 275 degrees.

With the sesame oil, brush eggplant slices lightly and lightly coat a large cast-iron skillet. Bring the skillet to medium heat and saute each side of the eggplant for approximately five minutes until lightly brown, sprinkle with salt and pepper.

Butter each half of the rolls with about a tablespoon of the soft goat cheese. With the cheese side up, put them in the oven on a baking sheet and bake for approximately 8 to 10 minutes.

Then, remove the rolls from the oven, and put a slice of eggplant and tomato and a half a cup of arugula on two of the halves – then top with the other half.


Spaghetti South-of-the-Border – Burn Out Your Gout (GF)

~ ~ ~ The Ingredients

  • Three quarters of a pound of uncooked, gluten-free brown rice spaghetti
  • One 7oz can of (Goya brand) chipotle chilies in adobo sauce
  • Two teaspoons of high-quality olive oil
  • Two minced cloves of garlic
  • Four cups of grated zucchini or approximately a pound and a quarter
  • Three quarters of a teaspoon of sea salt
  • One quarter teaspoon of fresh-ground black pepper
  • Quarter cup of grated parmesan cheese

~ ~ ~ The Process

Cook brown rice pasta according to the directions on the package.

Take one chile (or more if you like it hot!) and mince it. Then heat a large cast-iron skillet to medium and add the minced garlic and chili and cook for about one minute. Add the grated zucchini and stir continuously for about four minutes. Toss the spaghetti and zucchini concoction together, sprinkle with sea salt and pepper and stand back!

Coconut Tilapia and Bok Choy – CLEAN!  (GF)

~ ~ ~ The Ingredients

  • Two heads of bok choy split vertically into quarters
  • Two 8oz tilapia fillets
  • One thin-sliced large onion
  • Two diced medium-size organically grown tomatoes
  • One minced jalapeno
  • Three minced cloves of garlic
  • One teaspoon of minced ginger
  • One 14oz can of high-quality coconut milk
  • Two teaspoons of coconut oil
  • One and a half teaspoons of garam masala (buy it gluten free)
  • Half teaspoon of turmeric
  • Half teaspoon of fresh-ground coriander
  • One teaspoon of sea salt
  • Eighth teaspoon of cayenne
  • Two minced tablespoons of cilantro
  • The juice of one lime

~ ~ ~ The Process

Boil a pot of filtered water with a pinch of sea salt and blanche the quarters of bok choy for one minute. Then put it in ice water for 30 seconds, drain and set on paper towels to dry.

Heat a large cast-iron skillet to medium and add the onion, garlic, and ginger and sauté until onions turn translucent. Then add the spices; garam masala, cayenne, turmeric, salt, and coriander and stir thoroughly for about two minutes. Add the tomatoes and cook for two more minutes, then add the jalapeno.

Next, stir in the coconut milk and bring it to a boil – let it simmer for 3 to 4 minutes. Then lay the tilapia fillets and spoon the mixture over the fillets until they are well covered. Turn the heat to low, cover and cook for approximately 8 minutes.

Then add the bok choy and baste with the coconut milk concoction to warm it up, and stir in the lime juice.

Dish up on to hot plates and garnish with cilantro.

Gout diet recipes are enhanced by spices like turmeric and cayenne because they are known for their anti-inflammatory properties. Fresh vegetables like bok choy lightly cooked, is a very alkaline food source and tilapia is a clean form of protein lower in purine content.

Savory Chicken & Vegetables – Dinner is SERVED!  (GF)

~ ~ ~ The Ingredients

  • One 6lb free-range organic chicken
  • Three quarters of a pound of trimmed organic parsnips
  • Three quarters of a pound of trimmed organic carrots
  • Half pound of trimmed organic turnips
  • One pound of organic fingerling potatoes cut in half
  • Two thinly-sliced lemons
  • Three teaspoons of high-quality olive oil
  • Six fresh sage leaves
  • Two tablespoons of chopped fresh thyme

~ ~ ~ The Process

First thing is to preheat the oven to 425 degrees.

Then put six of the lemon slices along with the sage leaves up under the skin of the chicken – the bird is dead, it won’t mind. Put the rest of the lemons into the cavity. Tie the legs together and tuck the wings under. Brush about a teaspoons of the olive oil all over the bird.

Next, place the bird in a roasting pan and roast it for a hour and twenty minutes in the lower part of the oven. Then take it out of the oven and out of the roasting pan, and place it on a cutting board.

Now cut root veggies into thin slices and put into the roasting pan with the remaining olive oil and thyme, along with the potatoes. Put the roasting pan back in the oven for forty-five minutes, giving everything a stir about every ten minutes or so.

To serve: Remove the skin from the chicken and discard the lemons from the cavity. Slice chicken – it should serve four – and divide the vegetables equally.


Tomato-Basil Crostini – Happy Hour!

~ ~ ~ The Ingredients

  • Four 1” slices of a quality French baguette
  • Half cup chopped organic tomatoes
  • One tablespoon of chopped fresh basil
  • One tablespoon of chopped green olives
  • One teaspoon of capers
  • One clove of minced garlic
  • Half teaspoon of quality balsamic vinegar
  • Half teaspoon of quality olive oil
  • Eighth of a teaspoon of sea salt
  • Eighth of a teaspoon of fresh-ground black pepper
  • Organic butter from grass-fed cows

~ ~ ~ The Process

Heat oven to 375 degrees

In a medium-size bowl, mix the tomatoes, basil, olives, capers, garlic, balsamic vinegar, olive oil, sea salt and black pepper together thoroughly.

Lightly butter one side of each slice of bread and place on a baking sheet and put it in the oven for approximately four minutes – when slightly browned, take out and top evenly with the tomato/basil concoction.

Creamy Peaches – YUM!  (GF)

~ ~ ~ Ingredients

  • Two ripe, fresh, organic peaches, peeled and sliced
  • One cup of blackberries, raspberries, and strawberries – all organic!
  • Two cups of organic vanilla yogurt
  • One tablespoon of real maple syrup
  • The juice from half of a fresh lemon
  • The juice from half a fresh orange

~ ~ ~ The Process

Put the berries, maple syrup, lemon and orange juice in a blender – blend till smooth. Strain to remove seeds from the berries. Then put the liquid back in the blender with the two cups of yogurt and blend for ten seconds. Put slices of peaches in bowls and cover with berry/yogurt sauce – makes four bowls and doubles as a good desert idea.

This is one of the good gout diet recipes for really healthy snacks; the berries and fruits are strong alkalizing antioxidants and the probiotic effect of the yogurt helps promote healthy digestion.

Portable Snacks – Kill-Gout-on-the-Go!  (GF)

When it comes to clean eating, buying organic bananas, apples, and oranges is about as easy as it gets. Also, taking the time to slice up carrots, celery, and bell peppers is quick, easy, and portable.

 + Remember! Having good gout recipes in your #killgout arsenal is how you stay gout free!


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