Gluten-Free* but Full of Quality!

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1 Gluten-Free* but Full of Quality! AKA (AshleyKoffApproved) Nutrition Pit Stops (ie Eating Occasions) For servings & nutrient groups, visit For AKA product brand names, visit Many recipes can be found in Recipes for IBS by Ashley Koff RD (available where books are sold online) 1. Fruit, Nut, and Seed Salad: Combine 1/4 cup pomegranate seeds, 1 tangerine, 1 tablespoon Manitoba Harvest hemp hearts, and 2 tablespoons shelled pistachios. Eat alone or serve with 1 teaspoon Natural Vitality Natural Calm mixed with 1 cup of warm water. 2. Better Energy Smoothie: Blend together ½ cup chopped organic kale, 1 stalk organic celery, ½ an organic apple, 1 tablespoon of organic lemon juice, and 1 ounce Natural Vitality Energy 28. Serve alongside ¼ cup shelled sunflower seeds and the other ½ of the apple organic egg or 3 egg whites scrambled together with ½ cup chopped spinach or kale, ¼ cup organic GF cheddar cheese, ½ avocado, 1 teaspoon turmeric, 1 teaspoon minced garlic, and optional hot sauce. Serve alongside ¾ cup mixed berries. 4. Turmeric-Cashew Rice Pilaf: Combine ½ cup of cooked organic brown rice, ½ cup of steamed spinach, ½ cup steamed green beans, 2 tablespoons slivered almonds, and 2 tablespoons cashew halves. Add in a pinch of turmeric, a squeeze of fresh lime juice, and fresh cilantro. 5. Mix together 1 cup Earthbound Farm frozen peaches or fruit blend (1 cup) with 1 teaspoon organic lime juice, and a pinch of red pepper flakes. Top with 3 tablespoons Manitoba Harvest Hemp hearts. 6. Have 1 Natures Path Qi a creamy coconut oatmeal topped with a serving of walnuts; enjoy 6 ounces of Foxy Produce organic BroccoLeaf juice (4 leaves with stems blended with 6 ounces of purified water and ½ teaspoon ginger). 7. Make a pudding by blending 2 tablespoons organic raw almond butter, 2-3 ounces unsweetened non-dairy milk, and 1 teaspoon of organic cinnamon. Top with ½ of a sliced organic banana. 8. Try a smoothie made with ¼ cup Earthbound Farm organic frozen cherries, 1 serving AKA GF protein powder (make sure the total carbs are less than 15 grams for that serving), ½ cup Earthbound Farm organic spinach, 1 cup organic unsweetened nondairy milk, and a pinch of cinnamon and cardamom. Add 1 scoop of Symbiotics powder to help repair and maintain a healthy digestive lining. 9. Bulletproof Mocha: 1 cup organic coffee mixed together with 1 tablespoon organic coconut oil, 1 tablespoon organic raw grass-fed butter, and 1 tablespoon of organic cacao powder. This is great pre-workout so it s ok for it to not be nutrient-balanced CoffeeBlock latte with purified water (or see Bulletproof coffee above) served alongside ½ cup organic cottage cheese mixed with ¼ cup sliced organic strawberries.

2 11. Guacamole-Inspired Salad: Blend together 2 tablespoons of Nature s Path Qi a and the juice of two organic limes and let sit. On a bed of Earthbound Farm organic mixed greens or baby romaine salad add 1/4 cup of a very ripe organic avocado. Then, mix together ½ organic tomato, cubed, with 1 tablespoon diced fresh organic cilantro and 1 teaspoon minced organic garlic and add to salad. Once Qi a/lime juice mixture has thickened up, spoon over salad. 12. With the core removed, bake 1 organic apple and stuff the apple with 2 teaspoons organic cinnamon and one serving of chopped nuts/seeds serving (choose from protein/fat on AKA s Nutrition Plan). 13. White Bean Salad: ½ cup organic cannellini beans mixed with 2 tablespoons organic oil (try Manitoba Harvest hempseed oil). Toss in an unlimited amount of your favorite nonstarchy vegetables, chopped. 14. Symbiotic Smoothie: Blend together 1 organic frozen acai smoothie pack, 1 cup of unsweetened vanilla non-dairy milk, 1 scoop of an AKA GF protein powder, 1 tablespoon of chia seeds, 1 tablespoon of organic cashew butter, 1 teaspoon of organic dried ginger and 1 scoop of Symbiotics. Add organic liquid stevia to taste (optional). 15. Make a Panini by spreading 1 Nature s Path organic GF waffle with 2 tablespoons of organic nut butter and topped with 4 organic strawberries. Fold waffle in half and warm in a Panini press. 16. Lentil salad: ½ cup of ready-to-eat organic French lentils mixed with 2 tablespoons GF ginger sesame vinaigrette dressing and 2 cups of a blend of chopped bell peppers, cucumbers, tomato, mint, and parsley. 17. Have 1 AKA GF veggie burger on bed of Earthbound Farm fresh romaine or cooked organic spinach and top with grilled onions and ¼ an avocado. Add an optional 2 tablespoons salsa over top. 18. Crumble 1 AKA GF veggie burger and mix with sautéed vegetables. Then, using Foxy Produce organic BroccoLeaf as a tortilla, add the vegetable and veggie burger combo and add 1 tablespoon guacamole. 19. Scramble 1 organic egg with organic frozen non-starchy veggies sautéed in 2 tablespoons olive oil and ½ of a cooked sweet potato. Drizzle hot sauce over top. 20. Quinoa Tabouli Salad: Mix together ½ cup of a quinoa trio (red, black, and/or pearl quinoa) with 1 ounce feta cheese, 2 teaspoons of olive oil, lemon juice, salt, pepper, and a 2 cup chopped blend of tomatoes, cucumbers, parsley, mint, and scallions. 21. Pad Thai: Mix together 1 and ½ cups of cooked spaghetti squash with 3 scrambled organic egg whites, and 1-2 cups of mixed organic vegetables sautéed with organic spices and 2 tablespoons of sesame or coconut oil [see Recipes for IBS]. 22. Nut Butter Sandies: 1 organic apple or pear with 2 tablespoons organic nut butter. Make slices from the fruit to use in place of crackers. 23. Quinoa Breakfast Bowl: Top ½ cup of cooked quinoa with 1 tablespoon unsweetened coconut, 2 tablespoon Manitoba Harvest Manitoba Harvest hemp hearts, ¼ cup of organic raspberries (if frozen: defrost and do not strain), and 1 teaspoon of dried ginger.

3 24. Latte with Nuts: 8-ounce latte made with organic milk. Have almonds on the side. (As a non-dairy variation: have a latte made with organic unsweetened non-dairy milk and sprinkle 1 teaspoon coconut palm sugar blended with a sprinkle of organic cinnamon & cacao powder on top. Again, serve with almonds.) ounces organic coconut water paired with unsalted nuts or seeds (choose from 1 serving of nut/seed options in the protein and fat category on the AKA Nutrition Plan). 26. Enjoy 1 organic dark chocolate nut butter cup with 1 mug of organic hot tea AKA GF bar + organic tea. (AKA GF bar note: should meet AKA nutrition criteria ~15g carb, >6g protein, <15g fat) AKA GF bar + organic flavored water AKA GF bar + organic herbal water. 30. Banana Split: Slice one half of a large banana in half. Spread each half with 2 tablespoons of raw organic nut butter and top with 1 tablespoon organic cacao nibs. 31. Red Skin Potato Scoopers/Skins: Serve 1 medium red skin potato baked and topped with hemp salsa. (Make hemp salsa by combining your favorite salsa with 3 tablespoons of Manitoba Harvest Hemp Hearts.) 32. Tea & Cookies: Have your organic tea of choice (hot or cold) alongside 1 serving (2 cookies) of AKA GF cookies spread with 2 tablespoons of almond butter. 33. ½ cup organic edamame served with ohitashi (steamed spinach), 1.5 ounces wild salmon sashimi, and ¼ cup organic brown rice. If using soy or ponzu sauce, make sure it s GF! Serve with organic tea. 34. Stir together ½ cup organic unsweetened almond milk and 2 tablespoons of chia seeds. Let combo sit for 10 minutes, stirring in 2 tablespoons organic GF drinking chocolate every few minutes. 35. Cultured Bowl: Combine 1-2 cups of organic cultured vegetables with 2 tablespoons of Manitoba Harvest hemp hearts, ½ cup of sprouted quinoa, and 1 tablespoon of organic GF ginger sesame dressing. 36. Chia Pudding: Stir together 2 tablespoons of organic chia seeds, 1-3 drops of AKA chocolate stevia, 4-6 oz. of organic unsweetened non-dairy milk, and 2 tablespoons of organic cacao nibs. Let sit until the chia seeds allow the mixture to develop a pudding consistency. 37. Top ½ cup millet with 3 tablespoons Manitoba Harvest Hemp hearts, sautéed veggies, organic salsa, and an optional 1 teaspoon spicy hot sauce. 38. Foxy Produce organic BroccoLeaf salad topped with 1/8 cup of chopped red onions, ¼ cup of cooked wild rice, 2 tablespoons raisins or currants, 3 tablespoons Manitoba Harvest Manitoba Harvest hemp hearts or 2 ounces canned, strained wild sardines, and 1 tablespoon vinaigrette or lemon juice. 39. Unlimited radishes, unlimited cucumber slices, and 12 baby carrots topped with ¼ cup hemp pesto. 40. Unlimited jicama and cucumber sticks with ¼ cup organic GF hummus or your own bean dip mixed together with 2 tablespoons chia seeds.

4 41. Green Bean Summer Salad: Mix blanched green beans with thinly sliced radishes, 1 ounce of organic grated Parmesan cheese, ½ cup lentils. Use vinegar and 1 teaspoon of olive oil as a dressing. 42. Green Tea Latte and Nuts: 1 teaspoon organic green matcha tea mixed with 8 ounces unsweetened coconut, cashew, or almond milk and ½ cup of water. Add in an optional AKA sweetener and serve alongside almonds or 1/3 cup of pistachios. 43. Vegetable Burrito: Over 1 organic sprouted corn tortilla, add organic veggies (i.e., mushrooms, onions, carrots, and organic broccoli florets) lightly sautéed in 1 tablespoon olive oil, and topped with 2 tablespoons Manitoba Harvest hemp hearts and (optional) hot sauce. 44. On a bed of Earthbound Farm arugula, add ½ of a sliced pear, 1 tablespoon of dried Earthbound Farm cranberries or cherries, 3 tablespoons of Manitoba Harvest Hemp hearts, 1 teaspoon of olive oil, fresh squeezed lemon juice, sea salt, pepper. 45. Serve ¼ cup GF hummus with cut organic veggies or 2 leaves of Foxy Produce organic BroccoLeaf (use it as a wrap). Have 5 Brazil nuts on the side. 46. Rice Paper Moo-Shu roll: Add shredded veggies (carrots, beets, cabbage), ¼ cup shredded organic GF dairy-free cheese, mint leaves, and ½ of an avocado to an AKA GF rice paper wrapper. Roll up and dip into an AKA GF brown rice vinegar & tamari dipping sauce. (As a variation, add an edamame-avocado dip to the rice paper mooshu roll in place of the avocado. See recipe in The Cancer Fighting Foods cookbook). 47. Top 1 cup of organic GF black bean soup with ¼ cup fresh organic salsa & ½ of an avocado. 48. Spread 1 ounce of organic GF dark chocolate (>70% cacao, no milkfat) with 2 tablespoons of organic cashew or mixed nut butter. 49. Have 1 cup of organic GF tomato soup with Manitoba Harvest hemp hearts (3 Tbsp) on top and a side of sautéed organic Earthbound Farm power greens. 50. Sautee shitake mushrooms and sugar snap peas with 2 tablespoons of olive oil, 3 ounces of organic grilled chicken, 1 & ½ teaspoons of GF tamari soy sauce or aminos, 1 tablespoon dry sherry or GF sake, and 1 teaspoon of organic coconut palm sugar. Serve over 1/3 cup of brown rice or alongside a 1 cup bowl of mixed berries 51. Blueberry Coconut Smoothie: Blend together ½ an avocado, ½ cup of coconut water, ½ cup of frozen organic blueberries, juice of half a lime, 1-2 drops of an AKA sweetener, ice and 1 scoop AKA GF protein powder. 52. ¼ cup organic GF hummus stuffed into mini tomatoes and celery. Have 2 tablespoons of walnut halves on the side. 53. Gorilla Sandwich: Hollow out one cucumber. Spread the cucumber with ¼ cup of organic GF hummus and sprinkle with ¼ cup of sunflower seeds. 54. Gazpacho: 2 cups of GF gazpacho topped with 1 ounce of organic feta and drizzled with 1 teaspoon of organic olive oil.

5 55. Sardines Grilled with Swiss Chard: Grill Swiss chard with 1 teaspoon of organic olive oil and add 3 ounces of sardines over top. Serve on one slice of GF bread or GF crackers tablespoons of hemp pesto spread (see Recipes for IBS by Koff for recipe) on 1 slice of AKA GF bread (optional: top with tomato and/or cucumber slices). 57. Peanut Lettuce Cups: Unlimited butter or romaine leaves stuffed with ¼ cup peanuts, ½ cup organic corn, and organic salsa or balsamic vinegar and mustard. 58. Stuffed Avocados: Toss unlimited Earthbound Farm organic tomatoes, cucumbers, and red onions, ¼ cup of cooked corn, and ¼ cup of peas in a dressing made with a drizzle of olive oil, fresh lime juice, garlic, apple cider vinegar, chopped cilantro and oregano. Place vegetable mixture into the inside of ½ of an avocado. Sprinkle with 1 tablespoon Manitoba Harvest Manitoba Harvest hemp hearts and more dressing, to taste. 59. Make Your Own Hummus: Mash and combine or puree together in a food processor ½ cup of garbanzo beans, 2 tablespoons Manitoba Harvest hemp hearts, 1 tablespoon olive oil, 2 tablespoons red onion, 2 teaspoons fresh lemon juice, ½ clove garlic, a sprinkle of hot sauce, cinnamon, cumin, and ginger. Wrap hummus in unlimited Earthbound Farm organic romaine leaves. 60. Rustic Root Salad: On a bed of organic spring mix and romaine hearts, place 2/3 cup of Earthbound Farms Rustic Cut Organic Root Medley, ¼ cup shelled pumpkin seeds or 3 tablespoons Manitoba Harvest hemp hearts, and dress with a drizzle of hazelnut oil and white wine vinegar. 61. Zen Salad: On a bed of Earthbound Farm organic Zen greens add ¼ cup of shredded carrots, 2 tablespoons of dried cranberries, and 12 chopped almonds. Drizzle over a dressing made with 1 tablespoon GF soy sauce or tamari, 1 tablespoon orange juice, 1 tablespoon balsamic vinegar, grated ginger (to taste), and 1 tablespoon sesame oil. 62. Ginger Carrot Soup: Puree together ½ cup of cooked organic carrots, 1 tablespoon fresh ginger, 2 tablespoons fresh organic orange juice, ½ cup vegetable stock or lowsodium vegetable broth, and a pinch of ground nutmeg and ground pepper. Serve warm with 3 tablespoons Manitoba Harvest hemp hearts on top. 63. Dark Chocolate Kale: In a high-speed blender, combine 1 kale leaf, ¼ cup coconut water, ½ a banana, 3 mint leaves, 2 frozen unsweetened acai smoothie packs, 1 tablespoon nut butter, and 2 tablespoons cacao powder. 64. Purple Love Bowl: Blend together 1 frozen unsweetened acai smoothie pack with 1 tablespoon organic peanut butter, ½ an organic banana, and ¼ cup of coconut water. Place in a bowl and top with 1 tablespoon of organic cacao nibs and 1 tablespoon of Nature s Path Qi a. 65. Simple Salad: Combine 2 cups of organic salad greens with 2 radishes (sliced or chopped), 1 tablespoon of sesame seeds, and 3 ounces of wild salmon. Drizzle over a dressing made by combining 1 tablespoon olive, sesame, or hempseed oil and ½ lemon or lime, squeezed.

6 66. Presto Pesto: Combine 2 Foxy Produce Organic BroccoLeafs with 3-5 fresh basil leaves, 1/4 cup of walnuts, 1 tablespoon of hemp seed oil, 1 tablespoon of Manitoba Harvest hemp hearts, and a pinch of salt! Puree in a food processor until product reaches a smooth consistency; then, enjoy with 1 serving of bean chips. 67. Taco Salad: On a bed of fresh greens, add 3 ounces barbeque chicken, pico de gallo, ½ an avocado, and salsa (as the dressing). Crumble black bean chips over top. 68. Finely crush barbeque-style bean chips and mix with GF barbeque sauce and completely coat chicken breast or tofu (as you would with flour or breadcrumbs). Bake in the oven until done. Serve baked BBQ chicken/tofu with a vegetable side salad topped with 2 tablespoons of olive oil dressing with fresh squeezed lemon. 69. No-Nut Butternut Smoothie: Blend together ½ package frozen butternut squash puree (or ¼ cup roasted butternut squash), ¼ cup raw organic tigernuts, 1 scoop AKA GF protein powder, 3 tablespoons shredded unsweetened coconut, a dash of cinnamon, vanilla, and ice. 70. Fall Spice Chia Pudding: Blend together ¼ cup of organic butternut squash puree, ¼ cup of organic carrot puree, ¼ cup of unsweetened almond milk, 1 teaspoon of cinnamon, and ½ teaspoon of allspice. Stir in 1 and ½ tablespoons Manitoba Harvest hemp hearts and 1 and ½ tablespoons of chia seeds. Let sit until chia seeds take on a pudding like consistency. 71. Enjoy one organic tigernut horchata drink with 1/3 cup of pistachios. *The ingredients and products presented here are suitable for those eliminating or reducing gluten from their diet for intolerances. For anyone with celiac disease or needing/wanting 100% gluten- fee assurance (including made in a GF facility ) we recommend using additional resources including the individual sites for products to get the company's official commitment/assurance. AKA Pit Stop selection and edits by Ashley Koff RD and Tori Holthaus MS, RD, YES! Nutrition, LLC. Reposts/Reprints/All usage must be confirmed by AKA (AKA@AshleyKoffApproved.com) and contain recipes as they appear here (without edits) unless prior approval received.