Disclaimer. I am not dispensing medical advice, and any health recommendations I offer must not be construed as medical advice.

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2 Disclaimer You should consult your physician prior to starting these recipes particularly if you have any medical condition or injury that could prevent you from following this program. I am not dispensing medical advice, and any health recommendations I offer must not be construed as medical advice. These recipes are designed for healthy individuals 18 years and older only. The recommendations in this guide are not medical guidelines and are for educational purposes only. The author advises readers to take full responsibility for their safety and know their limits. The dietary program in this book is not intended as a substitute for any dietary regimen that may have been prescribed by your physician or dietitian. If you are taking any medications, you must talk to your physician before starting this program. If you experience any lightheadedness, dizziness, consult a physician. If you are sedentary, have high cholesterol, high blood pressure, or diabetes, and/or if you are overweight before beginning this guide, it is recommended that you receive a physical examination prior to starting this program. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use this program, please follow your doctor s orders. No part of this Publication may be reproduced, transcribed, transmitted, or translated in any language without written permission and signature of the author. Copyright Erin Nielsen Page 2

3 Get My Best Selling Book Learn More Page 3

4 Table of Contents Introduction..pg 5 Sage Rubbed Turkey Breast..pg 8 Easy Slow Cooker Roast Chicken pg 10 Pan Fried Sole With Lemon Butter Sauce..pg 12 Balsamic Chicken With Rosemary..pg 13 Spicy Salmon pg 15 Grilled Chicken Garden Salad..pg 16 Garlic Dill Salmon pg 17 Ginger Chicken Wraps.pg 19 Chopped Salad..pg 21 Cherry Vanilla Smoothie pg 22 Surprise Gift..pg 23 Page 4

5 Introduction I m so excited for you to get started with my detox recipes! The truly amazing thing is that the food we eat contains fuel for our cells that affect and regulate hormones, brain chemistry, and almost every chemical reaction in our bodies by communicating to our genes. When we detox our body with superfoods you can turn your good genes on and bad genes off to slow aging, lose weight, and prevent disease. Real food, more nutrients, less toxins, less stress and improved sleep can all help you reprogram your genes to lose weight, look younger and live a healthy life!! Pretty exciting stuff! We have the power to change our body chemistry and therefore our lives. With my detox recipes you will: Reduce inflammation Reduce toxins Reduce cortisol - your stress hormone Reduce sugar = reduced glycation = reduced damage to your cells Lose Belly Fat Smooth Wrinkles Though these detox recipes eliminate certain foods they are not low calorie. With these foods you will feel more satisfied, never hungry, and have amazing energy. The reason these Detox Recipes work so well is that they work with your body and improves your cells sensitivity to insulin so you need Page 5

6 less to balance your blood sugar, resulting in weight loss, younger skin and vibrant health. It also reduces your stress hormone cortisol. Cortisol increases cravings for sugar, and promotes belly fat storage. Over all and most importantly you will be reducing inflammation (which is proving to be the cornerstone of disease and of almost all weight gain) by eliminating processed foods, sugar and carbs. You will be replacing them with anti-inflammatory foods that are satisfying, nourishing and flush toxins that are keeping you overweight, tired, and unhealthy. The reasons you may have failed before with weight loss is because will power and counting calories doesn t help - you can t sustain those stringent rules for the long term - it s too difficult and not at all satisfying to our body or mind. When you fuel your body the way it was meant to be fueled, you shift your hormones, brain chemistry, and response to food rapidly. In just a few days you can literally reprogram your biology with the right foods eaten at the right time. This will allow you to detox painlessly and experience the freedom from energy, mood, and weight loss rollercoasters. All you have to do is go for it! Page 6

7 Remember The 4 P s With these Detox Recipes I like to keep the food simple. If you can remember the 4 P s it will reduce a lot of confusion. The 4 P s stand for: Eat Protein and Produce - this means lean protein and veggies or fruit & Avoid Processed and Packaged Food It really is that simple and these easy to make in less than 10 minute recipes are the start of a vibrant, lean, and more youthful you! Enjoy! Page 7

8 SAGE RUBBED TURKEY BREAST Prep Time: 10 minutes Serves 2-3 INGREDIENTS 1 turkey breast, 2-3 pounds 1 onion, sliced 1/2 stick of butter juice of 1 lemon sea salt and pepper 1 tbsp dried sage 1 tbsp dried thyme 2 tsp garlic powder 1 tsp paprika INSTRUCTIONS Preheat your oven to 425 degrees F. Lay the sliced onion in a large baking dish. Squeeze the lemon juice into the pan and add about 1/4 cup of water. Place the turkey breast on top of the bed of onions. Season both sides of the turkey breast liberally with sea salt and pepper. Sprinkle on the garlic powder and paprika. Rub it into the turkey. In a small bowl, mash together the butter, sage and thyme. It helps if the butter is room temp Smear the butter on the top of the bird. As it roasts, the butter with baste the breast and keep it moist and help it brown. Roast uncovered for 20 minutes per pound. Page 8

9 Check every now and then to be sure the turkey isn t burning on top. If it starts to get too brown, cover it with foil for the remainder of the cooking time. When it's finished cooking, remove it from the oven and let it rest before slicing for 20 minutes. Enjoy! Page 9

10 EASY SLOW COOKER ROAST CHICKEN Prep Time: 10 minutes Serves 4-5 INGREDIENTS 3 to 4 lb. roasting chicken 1 tablespoon ghee, melted 1/4 teaspoon allspice 1/4 teaspoon nutmeg zest of 1 small orange (use the same orange that you will quarter and stuff in the cavity) 2 cloves garlic, minced salt and pepper 1 small apple, chopped 1 small orange, quartered Page 10

11 INSTRUCTIONS Remove the giblets, if there are any. Rinse the chicken and pat it dry. Liberally salt and pepper the inside of the chicken. Rub the chicken with the ghee and sprinkle with salt and pepper. Rub with all spice, nutmeg, orange zest and garlic cloves. Stuff the cavity with the chopped apple and quartered orange. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. Place the chicken in the slow cooker, breast side down. You don t need any cooking liquid, it will make its own. Cook on low for 6 hours. Page 11

12 PAN FRIED SOLE WITH LEMON BUTTER SAUCE Prep Time: 10 minutes Serves 4 INGREDIENTS 4 fillets of Sole 3/4 teaspoon sea salt 1/8 teaspoon cayenne pepper a few grinds of fresh black pepper Juice of 1 lemon 2 Tbsp butter or ghee 1 tsp butter or ghee INSTRUCTIONS Melt 2 tbsp butter or ghee to coat the fish Use juice of 1 lemon to coat fish, then coat with melted butter each side Sprinkle each fillet with spices Melt 1 tsp butter or ghee in frying pan Add the fillets (2 at a time) and fry 2-3 minutes per side. Place the fillets on a platter and keep them warm in the oven while you cook the other pieces. Yield 2-3 servings depending on the size of the fillets and your appetites! Page 12

13 BALSAMIC CHICKEN WITH ROSEMARY Prep Time: 10 minutes Serves 6-8 INGREDIENTS 2 TBL coconut oil (or ghee, pastured lard, etc) 8 split boneless chicken thighs (organic, pastured/free-range chicken) Unrefined sea salt, freshly ground pepper Fresh rosemary, about 2 stems, leaves stripped off stems and chopped 1/3 c organic balsamic vinegar INSTRUCTIONS Season thighs with salt and pepper. Melt coconut oil (or fat of choice) in large sauté pan over medium high heat. Add chicken to pan and sprinkle rosemary over the chicken. Brown chicken on both sides and cook through, about 4-5 minutes per side. Remove chicken from pan and add balsamic vinegar to deglaze. Page 13

14 It s best to have the vent fan on or a window cracked during this step. Scrape up browned bits off the bottom of the pan Add chicken back to pan to coat and serve. Garnish with fresh chopped rosemary if desired. This is great served with Sautéed Spinach! Page 14

15 THYME GINGER SALMON Prep Time: 8 minutes Serves 2 INGREDIENTS 2 wild caught salmon fillets 2 pinches of sea salt ground black pepper to taste 1 tbsp fresh thyme 1/4 tsp ginger 2 pinches of cumin olive oil enough to make a paste INSTRUCTIONS Heat your grill on medium. In a small bowl crush the garlic cloves, add the remaining spices, and add enough olive oil to make a paste a couple tablespoons typically. Place the salmon fillets skin down on a large sheet of tin foil. Fold the sides up on the tin foil to make a tin foil tray. Rub the spice mixture on top of the salmon fillets and place the tin foil tray on the bottom rack of your grill. Cover the salmon loosely with more tin foil and close your grill. Cook about ten minutes and enjoy! Page 15

16 GRILLED CHICKEN GARDEN SALAD Prep Time: 8 minutes Serves 1 INGREDIENTS 2 cups baby spinach 1/2 avocado sliced 1/4 cup blackberries or raspberries 4-6 oz grilled chicken Dressing: 1 Tbsp fresh lemon juice 1 Tbsp extra virgin olive oil Pink Himalayan Salt and Black Pepper to taste INSTRUCTIONS Arrange spinach on plate and top with veggies, berries, grilled chicken and dressing. Enjoy! Page 16

17 GARLIC DILL SALMON Prep Time: 8 minutes Serves 2 INGREDIENTS 2 salmon fillets 5 cloves garlic melted butter or ghee enough to coat the salmon dried dill, and sea salt and ground black pepper to taste the juice from 1 lemon Page 17

18 INSTRUCTIONS Coat the salmon fillets with butter and rub the tops of the fillets with the crushed garlic. Sprinkle on plenty of dried dill and black pepper, and squeeze on the juice from one lemon. Place the salmon fillets skin down on a large sheet of tin foil. Fold the sides up on the tin foil to make a tin foil tray. Rub the spice mixture on top of the salmon fillets and place the tin foil tray on the bottom rack of your grill. Cover the salmon loosely with more tin foil and close your grill. Cook about ten minutes and enjoy! Delicious with fresh cut veggies or veggie kabobs! Enjoy! Page 18

19 GINGER CHICKEN WRAPS Prep Time: 10 minutes Serves 3-4 INGREDIENTS 2 3 cooked pastured-raised chicken breast- cut in strips Bibb lettuce leaves for wraps 1/2 cup raw cashew butter 1/2 cup coconut milk 4 tbsp coconut aminos 1-2 carrots, julienned 1 handful fresh chives - chopped 1 inch piece minced ginger Page 19

20 INSTRUCTIONS 1. Combine nut butter, coconut milk, and coconut aminos in bowl and mix until smooth. 2. Place Chicken Strips in wrap. 3. Add a bit of julienned carrots 4. Sprinkle with chives and ginger. 5. Top with sauce and fold wrap to enjoy. Page 20

21 CHOPPED SALAD Prep Time: 10 minutes Serves: 4 INGREDIENTS Salad 8 cups kale 3 ounces genoa salami, sliced 2 cups cooked chicken, diced 1/2 cup pitted kalamata olives, halved 1/2 cup artichoke hearts, diced 1 tomato, diced Dressing 2 teaspoons lemon juice 2 teaspoons chopped fresh basil 1 teaspoon red wine vinegar 1 clove garlic, minced 1/2 cup extra virgin olive oil pinch of sea salt and cracked black pepper INSTRUCTIONS Toss all of the salad ingredients together in a bowl. Whisk the first 5 dressing ingredients together. Then slowly drizzle in the olive oil, while continuously whisking. Season with salt and pepper. Drizzle about 1/4 cup of dressing over the salad and toss to coat. Enjoy! Page 21

22 And for an ON THE GO less than 10 minute meal CHERRY VANILLA SMOOTHIE Prep Time: 5 minutes Servings 1 INGREDIENTS 1/2 cup ice 1/2 cup water 1/2 cup frozen cherries ( or raspberries, strawberries, or blueberries) 2 Tbs unsweetened Almond Butter 1/8 teaspoon organic vanilla extract 2 tablespoons full fat coconut milk INSTRUCTIONS Add ingredients to your blender and blend until smooth. Page 22

23 A surprise for you! My gift to you - two free bonus detox recipes! Start your day with Detox Water to flush fat and toxins and to help you stay hydrated. RASPBERRY LEMON DETOX WATER INGREDIENTS 2 Liters (64 oz.) Purified Water ½ cup raspberries, halved 1 lemon, sliced INSTRUCTIONS Add all ingredients to a large pitcher. Mix in a pitcher before bed and drink throughout the entire next day Page 23

24 CUCUMBER LIME DETOX WATER INGREDIENTS 2 Liters (64 oz.) Purified Water 1 sliced cucumber 1 lime, sliced 10 mint leaves INSTRUCTIONS Add all ingredients to a large pitcher. Mix in a pitcher before bed and drink throughout the entire next day Page 24

25 If you enjoyed these recipes, you will love my Best Selling Book - The Youth Method 14 Day Diet Detox. It s full of Recipes and Done for you Meal plans that show you exactly what, when, and how much to eat to burn off stubborn fat, look more youthful, and get your energy back. Learn More Page 25