Table of Contents for Autoimmune Fall-Winter 1

Transcription

1 Table of Contents for Autoimmune Fall-Winter 1 This menu plan contains the following recipes and the accompanying grocery list: MAINS SIDES Turkey or Chicken Sausages Get Well Soup Chicken Zucchini Noodle Soup Detox Juice Beef Meatballs Roasted Broccoli Nightshade-free Marinara Sauce with Spaghetti Coconut Fried Chicken Squash Mint Lime Wild Salmon Butternut Squash Fries Easy and Simple Slow Cooked Chicken Roasted Fennel and Onions Chicken Broth Ginger Tea Lacto-Fermented Sauerkraut Baked Carrot Chips No Nut Baked Apples Please note that recipes in this menu plan contain the following ingredients/possible allergens: Apple Dijon mustard Apple Cider Vinegar Fennel Beef Fish Beet Garlic Black or White Pepper Ginger Broccoli Lemon Butternut Squash Lime Cabbage Mint Cardamom Onion Carrot Oregano Celery Parsley Chicken Sage Cilantro Salmon Cinnamon Stevia Cloves Thyme Coconut Turkey Coconut oil Veggies: Cruciferous Cucumber Veggies: Squash Cumin Zucchini Copyright 2014 Heart of Cooking - allergyfreemenuplanners.com

2 TURKEY OR CHICKEN SAUSAGES 25 min 1 1/3 pounds ground turkey or chicken 1/2 teaspoon ground ginger 1 teaspoon sea salt 1 teaspoon ground sage 1 teaspoon black pepper 1-2 tablespoons coconut oil, as needed for frying 1. In a large bowl, mix the ground turkey, ginger, salt, sage, and black pepper until well blended. 2. Heat a skillet over medium-high heat, and coat with coconut oil. Form the turkey sausage into patties, and fry until browned on both sides, and no longer pink in the center. This should take about minutes depending upon size of patties. You can make 5-6 large ones or up to 10 small ones. TIP: Enjoy with a serving of berries such as strawberries, blackberries or raspberries if you would like something to pair with it. NUTRITIONAL INFO: Per Serving: 223 Calories; 12g Fat; 26g Protein; 1g Carbohydrate; trace Dietary Fiber; 117mg Cholesterol; 672mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Fat. Black or White Pepper, Ginger, Sage, Turkey

3 GET WELL SOUP 10 min This is my go-to soup when I don't feel well or am detoxing. I have it for breakfast and often before I go to bed. Enjoy! 6 cups veggie, chicken or beef broth, homemade if possible 1 cup sauerkraut, or more if you wish 1/4 cup sauerkraut juice, to taste 1/2 teaspoon sea salt, to taste 1 teaspoon dried parsley 1. Heat the chicken stock in a medium pot until it is hot but no hotter than 105 degrees F. Add the sea salt and parsley. 2. Pour the stock into individual bowls and add a portion of sauerkraut and juice to each bowl. If the broth is too hot, add an ice cube first so that it does not kill the beneficial bacteria in the sauerkraut. Adjust seasonings if desired and enjoy. TIP: Homemade sauerkraut is the best if you can make it. But if you can't, you can use Bubbie's - it is naturally lacto-fermented with sea salt. Other seasonings include garlic/garlic powder, black pepper, etc. NUTRITIONAL INFO: Per Serving: 44 Calories; trace Fat (12.6% calories from fat); 2g Protein; 4g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3846mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable. Cabbage

4 DETOX JUICE Servings = 2 15 min You may want to take some activated charcoal with this drink to help ease the detox. Enjoy first thing in the morning. 2 beets beet, peeled 3 ribs celery 3 carrots 1/2 cucumber, peeled 1-2 teaspoons ginger, to taste 1/2 cup cilantro 1/2 cup parsley 1. Cut veggies up into pieces that will fit into your juicer. Juice and enjoy! NUTRITIONAL INFO: Per Serving: 94 Calories; 1g Fat (7.3% calories from fat); 4g Protein; 21g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 115mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fat. Beet, Carrot, Celery, Cilantro, Cucumber, Ginger, Parsley

5 CHICKEN ZUCCHINI NOODLE SOUP 30 min Great for most diets, this soup is satisfying, nourishing and is a great replacement for the regular noodle version. To make this soup with already-cooked chicken, please see the tip. If you roast or slow cook a chicken during the week, this soup is a great way to use your leftover meat. 5-6 cups chicken stock, preferably homemade 1/2 onion, diced 3 stalks celery, diced 3 carrots, cut into half moons 1 pound cooked or raw chicken, thighs or breast 2 zucchinis 1/2 teaspoon sea salt 1/4 teaspoon black pepper 2 teaspoons dried parsley 1. Place the stock, diced onions, celery, carrots and raw chicken thighs or (halved) breasts into a large soup pot. Bring to a boil, then reduce to a simmer. Let cook for about mintues, or until the chicken is cooked through and the carrots are soft. (If you have cooked chicken, add it towards the end once the veggies are cooked.) 2. Using a slotted spoon, spoon the chicken out of the pot and place in a bowl. Let cool. 3. To make zucchini noodles, cut off the ends of the zucchinis. With a vegetable peeler or a juilanne peeler, peel the zucchinis into long strips. Rotate the zucchini in your hand as you go. Keep peeling until you reach the seeds. Set the cores aside for zucchini soup. 4. To make the noodles easier to eat, put them in a pile and then cut them into thirds, lengthwise. Place them in the pot and simmer for 5 minutes or until cooked through. Try not to overcook them. 5. Once chicken is cool to touch, either chop it up on a cutting board or shred with your fingers or a fork. Place back into the pot. 6. Warm through and add salt, pepper and parsley, or any other dried herbs like basil that you prefer. Enjoy! TIP: If you already have about a pound of cooked chicken from a roasted or slow cooked chicken, simply add it at the end after the veggies and noodles are cooked through. NUTRITIONAL INFO: Per Serving: 238 Calories; 13g Fat; 16g Protein; 9g Carbohydrate; 2g Dietary Fiber; 75mg Cholesterol; 3054mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat. Black or White Pepper, Carrot, Celery, Chicken, Onion, Zucchini

6 ROASTED BROCCOLI 25 min 5-6 cups broccoli floret, * 2-3 tablespoons olive oil 1/2 teaspoon sea salt 1/4 teaspoon black pepper 1. Preheat the oven to 400 F. Cut the broccoli into medium florets. Place broccoli on a roasting pan and drizzle the olive oil over it. Using your hands, mix the broccoli so that the olive oil is covering the florets. Use additional olive oil if needed. 2. Spread the broccoli over the pan, making sure the florets do not overlap. Use two pans if needed. Sprinkle salt and pepper evenly over the broccoli. Roast in the oven for minutes, or until cooked through and slightly browned. NUTRITIONAL INFO: Per Serving: 79 Calories; 7g Fat; 2g Protein; 4g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 285mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 1 1/2 Fat. Broccoli

7 BEEF MEATBALLS 25 min 1 pound ground beef 1/2 teaspoon sea salt 1/4 teaspoon black pepper 1 teaspoon dried thyme 1 teaspoon dried oregano 1/2 teaspoon cumin 1 tablespoon coconut oil 1. Combine all ingredients (except for the oil) together in a mixing bowl. Form into small balls and set aside on a plate. 2. You can then saute them in a pan with coconut oil over medium heat, stirring occasionally so that they cook on all sides. Or, you can cook them in 2-3 cups marinara sauce; cover and cook for about 15 minutes or until cooked through. For nightshade free, try the nightshade free marinara sauce. 2. Enjoy with regular pasta, zucchini noodles or spaghetti squash. NUTRITIONAL INFO: Per Serving: 385 Calories; 34g Fat (79.4% calories from fat); 19g Protein; 1g Carbohydrate; trace Dietary Fiber; 96mg Cholesterol; 344mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 5 Fat. Beef, Cumin, Oregano, Thyme

8 NIGHTSHADE-FREE MARINARA SAUCE WITH SPAGHETTI SQUASH 45 min 1 tablespoon coconut oil 1 onion, diced 5 carrots, diced 2 beets, medium, diced 2 cloves garlic, minced 2-3 cups broth, or water, or more depending upon desire consistency 1 teaspoon dried parsley 1 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 1 teaspoon lemon juice, or apple cider vinegar 1/2 teaspoon sea salt 1/4 teaspoon black pepper 1 spaghetti squash, cut in half and seeded 2 tablespoons butter, coconut oil or olive oil 1. Cut the squash in half and spoon out the seeds. Cut each piece in half again. In a large soup pot, place a steamer basket and a few inches of water with the squash pieces skin-side up. 2. Cover and steam for minutes or until squash is soft. You can also slow cook the squash in a slow cooker for about 3 hours ahead of time or bake it in the oven at 350 F with a little water for about an hour and a half. 3. Saute the onions in coconut oil in a medium to large saute pan. It helps to have something that has a lid. Cook onions until soft, about 5-8 minutes. Add the carrots, beet chunks and add enough broth to just cover the veggies, about 2 cups. The smaller you make the beets, the faster they will cook. 4. Bring to a boil and then cover and cook veggies over medium-low heat or at a simmer. Cook until the beets are soft, about minutes. 5. When beets are cooked through, add herbs, salt and pepper. Using a hand blender (or transferring to a blender), blend veggies with broth until smooth. Add more liquid if needed to make a marinara-like consistency. Add more herbs or salt to taste. If you would like some tang, add the lemon juice or apple cider vinegar to make it more acidic like tomato sauce. 6. When squash is finished cooking, scoop the squash out of the skin with a spoon into a bowl. Add salt, pepper and butter or oil to taste. 7. Serve squash with sauce on top like you would spaghetti. NUTRITIONAL INFO: Per Serving: 140 Calories; 7g Fat (44.5% calories from fat); 2g Protein; 18g Carbohydrate; 5g Dietary Fiber; 16mg Cholesterol; 396mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 1 1/2 Fat. Beet, Black or White Pepper, Carrot, Garlic, Onion, Veggies: Squash

9 COCONUT FRIED CHICKEN 30 min This recipe is great for nut-free and egg-free diets, and it is kid-friendly! 1-1 1/4 pounds boneless and skinless chicken thighs 1 cup coconut milk 1-2 cups coconut flour 1/2 teaspoon sea salt 1/4 teaspoon black pepper 4-6 tablespoons coconut oil 1 cup unsweetened shredded coconut meat 1. In a medium bowl, combine the flour, salt and pepper. In another medium bowl, add the coconut milk. In a third bowl, place the dried coconut meat. 2. Dip each chicken thigh into the coconut milk then dip into the flour mixture. Cover the chicken completely with the flour. Dip the chicken in the coconut milk again, then dredge in the dried coconut meat. Place the chicken on a plate until you have breaded all the chicken. 3. Heat a non-stick skillet to medium heat with 1-2 Tbsp of coconut oil to start. 3. Cook chicken in the oil over medium heat. Make sure there is plenty of oil and the pan does not get dry. This will prevent burning and also help the chicken to fry. Cook each side about 10 minutes, or until chicken is cooked through, and browned on the outside. TIP: Add oil as needed and be generous. Also, you can cover the chicken half way through the cooking time to help it cook and prevent burning. You may need to turn down the heat to prevent burning. NUTRITIONAL INFO: Per Serving: 429 Calories; 26g Fat; 20g Protein; 31g Carbohydrate; 19g Dietary Fiber; 43mg Cholesterol; 360mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Fruit; 3 1/2 Fat. Black or White Pepper, Chicken, Coconut, Coconut oil

10 BUTTERNUT SQUASH FRIES 45 min 1-2 butternut squashes, peeled, seeded and cut into slices or sticks 2 tablespoons olive oil 1 teaspoon sea salt 1. Preheat oven to 425 F. Peel the squash with a good vegetable peeler or knife. Cut in half and remove the seeds. Cut squash into long thin slices (about ¼ inch thick by 2 inches long). Or, simply cut into thin slices to make it easier. 2. Place squash in a large bowl and generously coat with olive oil. Sprinkle with salt and toss. 3. Lay squash fries onto 2 or 3 large baking sheets, making sure they are not overlapping. Roast in the oven for about minutes (depending upon how crispy you like them). 4. Midway through, take fries out and turn them over with a spatula. You may need to rotate the baking sheets so that all get equally cooked and browned. Squash fries should be golden and partially crispy when done. NUTRITIONAL INFO: Per Serving: 201 Calories; 6g Fat (23.0% calories from fat); 3g Protein; 40g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 440mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Fat. Butternut Squash

11 MINT LIME WILD SALMON 25 min 1 pound salmon fillet, preferably wild 1 tablespoon olive oil 1 lime, squeezed 1/4 cup fresh mint, chopped 1/2 teaspoon sea salt 1/4 teaspoon black pepper 1. Preheat oven to 375 F. Rub the olive oil onto a baking pan. Place the fish, skin side down into pan. Drizzle the lime juice over the salmon evenly. Then spread the chopped herbs over it. Sprinkle salt and pepper evenly over the salmon. 2. Bake for minutes, depending upon the thickness of the fillet. Fish will be cooked when it flakes away easily with a fork in the thickest part of the fillet. NUTRITIONAL INFO: Per Serving: 169 Calories; 7g Fat; 23g Protein; 2g Carbohydrate; trace Dietary Fiber; 59mg Cholesterol; 345mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat. Black or White Pepper, Fish, Lime, Mint, Salmon

12 ROASTED FENNEL AND ONIONS 35 min 1 red onion, sliced 2 bulbs fennel, sliced 3-4 tablespoons olive oil sea salt, to taste black pepper, to taste 1. Preheat oven to 425 F. Slice the veggies and then place on two baking pans. Pour about 1-2 Tbsp of olive on each pan. Sprinkle with salt and pepper. 2. Mix the veggies with your hands until the they are coated in olive oil. Spread the veggies evenly over the baking sheets so they are not overlapping. 3. Roast in the oven for minutes or until cooked through and slightly browned. NUTRITIONAL INFO: Per Serving: 118 Calories; 10g Fat; 1g Protein; 7g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 24mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 2 Fat. Fennel, Onion

13 EASY AND SIMPLE SLOW COOKED CHICKEN Servings = 8 8 hours This recipe was adapted from In her recipe, she uses her preferred salad dressing. If you have one that you enjoy, you can use it to cut down on time. Use about 1/3 cup salad dressing for the recipe. 1 whole chicken, about 5 pounds 1/4 cup olive oil 2 tablespoons apple cider vinegar 1-2 teaspoons dijon mustard, * 1 clove garlic 1/2-1 teaspoons dried thyme 1/4-1/2 teaspoons sea salt, to taste 1/4 teaspoon black pepper, to taste 1. Make salad dressing by combining the olive oil, vinegar and mustard together. Whisk until emulsified. Add the rest of the salad dressing ingredients and whisk briefly until combined. 2. Place the chicken in a medium to large slow cooker. Pour salad dressing over the chicken. Flip the chicken a couple of times to cover it completely with the salad dressing. 3. Cook on low for 7-8 hours or on high for 5-6 depending upon weight of chicken. TIP: * Use a mustard that uses apple cider vinegar such as Eden brown mustard. NUTRITIONAL INFO: Per Serving: 403 Calories; 29g Fat (66.7% calories from fat); 32g Protein; trace Carbohydrate; trace Dietary Fiber; 170mg Cholesterol; 130mg Sodium. Exchanges: 4 1/2 Lean Meat; 3 Fat; 0 Other Carbohydrates. Apple Cider Vinegar, Black or White Pepper, Chicken, Dijon mustard, Garlic, Thyme

14 CHICKEN BROTH Servings = min/12 hours This is a basic recipe for chicken broth. You can also use leftover chicken carcasses instead of the whole chicken to make stock. Simply freeze them after you use up a roasted chicken and then use them in place of the whole chicken when you are ready to make stock. This recipe is based on the recipe from Nourishing Traditions by Sally Fallon. 1 whole chicken or 2 chicken carcasses 4 quarts water 2 tablespoons apple cider vinegar 1 onion 2 carrots 3 ribs celery 4 sprigs fresh thyme 1 bunch fresh parsley 1. In a large soup pot, place the chicken, water and the rest of the ingredients except the parsley. Let stand for 30 minutes. Bring to a boil, and remove the scum that rises to the top. Reduce heat, cover and simmer for hours. The longer you cook the stock, the richer and more flavorful it will be. I find that simmering it for at least 24 hours makes a good stock. About 10 minutes before finishing the broth, add the parsley. This imparts additional mineral ions to the broth. 2. Remove the chicken pieces with a slotted spoon. Let cool in a large bowl or another pot. Once cool to touch, separate the bones from the meat and put the meat aside to use in a soup or another dish. The shredded chicken is great for tacos or soups. 3. Strain the rest of the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. At this point you can skim off this fat or you can keep it in the stock to add more fat content to your soup. People on GAPS need extra fat so this is a good way to add more fat to your meal. Pour stock into individual containers and preserve in the refrigerator or freezer. TIP: Broth can be frozen. Once you have a large pot of the broth and it is cool, pour it into 2-4 cup containers and label. You should get quite a few cups from this recipe so it will last quite a while. Even if it looks time consuming, it is great to have nutrient rich stock stored in your freezer when ever you need it. If you have access to chicken feet, adding them to stock increases the gelatin content in the stock. NUTRITIONAL INFO: Per Serving: 168 Calories; 12g Fat (63.8% calories from fat); 13g Protein; 2g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 67mg Sodium. Exchanges: 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat. Apple Cider Vinegar, Carrot, Celery, Chicken, Onion, Parsley, Thyme

15 GINGER TEA 25 min Ginger tea is soothing to the belly, helps aid digestion and can also help stimulate the bowels. If you are on a anti-yeast diet, use stevia to sweeten or leave unsweetened. 4 cups water, filtered 1 inch ginger root, peeled and sliced 2 teaspoons honey or stevia, * (optional) 1. When making tea, always use fresh ginger root sold in the produce section of your grocery store. Peel the skin with a paring knife or the end of a spoon, and then grate or slice about once inch pieces. 2. Bring about 4 cups of water to a boil, add the ginger, and reduce to a simmer. Cook for 15 minutes or so, or until it has a strong, spicy flavor. Strain the ginger tea into your cup and add honey or stevia to sweeten. If the ginger is too strong for you, dilute it with some water. TIP: * Use stevia or no sweetener for anti-candida or autoimmune diets. NUTRITIONAL INFO: Per Serving: 15 Calories; trace Fat (2.4% calories from fat); trace Protein; 4g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 8mg Sodium. Exchanges: 0 Vegetable; 0 Other Carbohydrates. Ginger

16 LACTO-FERMENTED SAUERKRAUT Servings = hours 1 head cabbage, finely shredded 2 carrots, shredded 2 tablespoons sea salt, sea salt works best 1 tablespoon caraway seeds, or dill seeds, black pepper corns, ginger or any other spicy seeds (optional) water, if needed (optional) 1. Using a food processor or knife, shred the cabbage very finely. Shred the carrots in the food processor using the shredding disk, or use a vegetable grater. 2. In an unbreakable bowl, mix cabbage with carrots, caraway seeds or other seeds and salt. Pound the cabbage with a wooden mallet or meat hammer for about 10 minutes to release the juices. I found that processing some of the cabbage in the food processor helped to release more of the juices with less effort. 3. Place mix in 1 or 2 quart-sized, wide mouth mason jars and press down firmly with a mallet or meat hammer until the juices come to the top of the cabbage. If needed, add a little salted filtered water. 4. The top of the cabbage should be at least 1 inch below the top of the jar. Close jars with lids and cover with a kitchen towel to keep them in the dark. Keep at room temperature (70-80 F) for about 5-7 days before transferring to cold storage. The sauerkraut may be eaten immediately, but it also improves with age. TIP: Serving suggestions: Add to soups (once cool), salads, or just eat as a condiment with foods to aid digestion. NUTRITIONAL INFO: Per Serving: 11 Calories; trace Fat; trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1286mg Sodium. Exchanges: 1/2 Vegetable; 0 Fat. Cabbage, Carrot, Veggies: Cruciferous

17 BAKED CARROT CHIPS 35 min This recipe is from Easy, delicous and portable, these carrot chips will last up to 5 days in a sealed container. It is best to use a Y shaped vegetable peeler for this recipe. 2 carrots, thinly sliced 1 1/2 teaspoons olive oil sea salt, to taste 1. Heat the oven to 350 F and arrange the racks to divide the oven into thirds. 2. Holding the stem end, shave the carrots lengthwise into thin strips using a Y-shaped vegetable peeler. Place the carrot strips in a medium bowl, add the oil, salt, and pepper to taste and toss with your hands until thoroughly coated. 3. Place the strips in a single layer on 2 baking sheets the strips can be touching but should not overlap. (Discard or save any remaining carrot slices for another use.) 4. Bake for 6 minutes, then rotate the pans between the racks. Bake until the edges of the chips are just starting to turn golden brown, about 6 to 8 minutes more. Place the baking sheets on wire racks and let the chips cool until crisp, about 3 minutes. Using your hands, carefully transfer the chips to a serving dish and serve. Store in an airtight container for up to 5 days. NUTRITIONAL INFO: Per Serving: 53 Calories; 3g Fat (56.4% calories from fat); 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 19mg Sodium. Exchanges: 1 Vegetable; 1/2 Fat. Carrot

18 NO NUT BAKED APPLES 2 hours, 20 min This recipe was adapted from Nourishing Traditions by Sally Fallon. 4 apples 4 tablespoons coconut butter or butter, * 5 drops liquid vanilla stevia (optional) 1/2 lemon, squeezed 1/2 teaspoon ground ginger 3/4 teaspoon cinnamon 1/8 teaspoon ground cloves 1/8 teaspoon cardamom 1. Core the apples from the stem side through the center (but not entirely through) and peel from the top about a 1/3 of the way down. 2. Melt butter or coconut butter gently over low heat in a small saucepan. Stir in the rest of the ingredients and place a spoonful of spiced butter in each apple. Place in an oiled baking pan with a little water. Bake for about 2 hours at 325 degrees or until the apples are tender. TIP: Artisana makes coconut butter which includes the whole coconut in it. It is extremely yummy and would work well in this dish instead of butter. If lemons are a problem for you, simply delete the juice from the recipe. * Use coconut butter for dairy-free and autoimmune diets. NUTRITIONAL INFO: Per Serving: 133 Calories; 6g Fat (35.5% calories from fat); 1g Protein; 23g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Fruit; 1 Fat. Apple, Cardamom, Cinnamon, Cloves, Coconut, Ginger, Lemon, Stevia

19 GROCERY LIST FOR Autoimmune Fall-Winter 1 PRODUCE: VEGGIES 1 inch ginger root 1/2 cucumber 2 1/2 onions 6 ribs + 3 stalks celery 17 carrots 2 zucchinis 5-6 cups broccoli floret 1 head cabbage beets beet 3 cloves garlic 1 spaghetti squash 1 red onion 2 bulbs fennel 1-2 butternut squashes PRODUCE: FRUITS 1 teaspoon lemon juice 1 lime 4 apples 1/2 lemon FRESH HERBS 4 sprigs fresh thyme 1 bunch fresh parsley 1/2 cup cilantro 1/2 cup parsley 1/4 cup fresh mint MEAT AND FISH 1 pound ground beef 1 1/3 pounds ground turkey or chicken 1 pound salmon fillet 1 whole chicken 1-1 1/4 pounds boneless and skinless chicken thighs 1 pound cooked or raw chicken 1 whole chicken or 2 chicken carcasses REFRIGERATED/FROZEN SECTION 1-2 teaspoons dijon mustard 4 tablespoons apple cider vinegar 2 tablespoons butter, coconut oil or olive oil 7-10 tablespoons coconut oil ETHNIC 1 cup coconut milk BAKING 1-2 cups coconut flour 1 cup unsweetened shredded coconut meat 5 drops liquid vanilla stevia 2 teaspoons honey or stevia SPICES AND DRIED HERBS 1/8 teaspoon ground cloves 1/8 teaspoon cardamom + 5 3/4-6 teaspoons + 2 tablespoons sea salt + 2 3/4 teaspoons black pepper 4 teaspoons dried parsley 2-2 1/2 teaspoons dried thyme 1 1/2 teaspoons dried oregano 1/2 teaspoon cumin 1 tablespoon caraway seeds 1 teaspoon dried basil 1 teaspoon ground ginger 1 teaspoon ground sage 1-2 teaspoons ginger 3/4 teaspoon cinnamon These ingredients will prepare the following recipes Turkey or Chicken Sausages Get Well Soup Detox Juice Chicken Zucchini Noodle Soup Roasted Broccoli Beef Meatballs 1/4 cup sauerkraut juice 1 cup sauerkraut Nightshade-free Marinara Sauce with Spaghetti Squash DRY GOODS Butternut Squash Fries 5-6 cups chicken stock 2-3 cups broth 6 cups veggie, chicken or beef broth 4 tablespoons coconut butter or butter Mint Lime Wild Salmon OILS, VINEGARS AND CONDIMENTS Ginger Tea 1 1/2 teaspoons + 1/4 cup tablespoons olive oil Lacto-Fermented Sauerkraut Coconut Fried Chicken Roasted Fennel and Onions Easy and Simple Slow Cooked Chicken Chicken Broth Baked Carrot Chips No Nut Baked Apples Copyright 2014 Heart of Cooking - allergyfreemenuplanners.com