ONE WEEK MEAL PLAN. Ivy Larson

Transcription

1 ONE WEEK MEAL PLAN Ivy Larson

2 HOW TO USE THIS MEAL PLAN: Beyond All-Natural Clean Cuisine is much more than all-natural eating; Clean Cuisine recipes are developed to include nutrient-dense and anti-inflammatory ingredients that have intrinsic healing, health-promoting and anti-aging properties. Not only does eating a nutrient-dense, anti-inflammatory diet prevent disease and help control the symptoms of numerous inflammatory diseases (asthma, allergies, fibromyalgia, multiple sclerosis, heart disease, etc.), but it also supports a healthy metabolism, curbs food cravings, and results in hunger-free weight loss. Eating nutrient-dense, anti-inflammatory Clean Cuisine will not only lead to weight loss and reduced inflammation but will also regenerate healthier, stronger, smoother and more elastic cells, thus slowing the aging process. KEEP IT CLEAN AND GREEN: Some dinners are paired with a large green salad of your choice and a Clean Cuisine salad dressing recipe. Make sure to add a salad and Clean Cuisine dressing of your choice to all of your dinners! VARIETY MAY NOT BE YOUR SPICE OF LIFE : All of the recipes in this meal plan are interchangeable. If you want the Monday breakfast all week, do it! OPTION/INFORMATION BOXES: Cooking Clean Cuisine is all about knowledge and personalization. When you come across a colored box with the Clean Cuisine leaves, you will either be given some important nutritional information or a few options to add to or subtract from your recipe, according to your preferences. top it: pair it: buy it: clean wisdom: Clean and delicious ways to top your dish Add a nutritious and delicious side dish or beverage to your meal! Don t feel like cooking? BUY IT! These Clean Cuisine approved products will save you time in the kitchen. Important nutritional information sweet endings: You didn t think I d forget about dessert, did you? ;) HELPFUL HINTS: Assemble all ingredients and chop vegetables before beginning each recipe. Read all of the recipes for each meal before beginning to prepare. For example: You might need to get the main dish started before the salad. 2

3 MEAL PLAN GUIDE meat-free monday BREAKFAST: Chocolaty Mint No Milkshake 4 LUNCH: Shredded Kale Salad & Bahamian Black Bean Soup 5 SNACK: Green Goddess Hemp Smoothie 6 DINNER: Clean Pasta A la Vodka 7 tuesday BREAKFAST: Eggs, Tomatoes & Sprouted Toast 8 LUNCH: Coconut Curry Soup with Cauliflower 8 SNACK: Dill Detox Green Smoothie 9 DINNER: Slow Cooker Turkey Meatballs in Roasted Red Pepper Sauce 10 wednesday BREAKFAST: Great Grains & Fruit Bowl 11 LUNCH: Easy Pad Thai 11 SNACK: Peachy Kale Dream Smoothie 12 DINNER: Baked Salmon Teriyaki thursday BREAKFAST: No-Cook Muesli 14 LUNCH: Quinoa Burger 15 SNACK: Cinnamon Apple SuperGreen Smoothie 16 DINNER: Moroccan Lamb Stew with White Beans and Vegetables friday BREAKFAST: Wheat Free Fluffy Banana Pancakes 19 LUNCH: Beans on Toast with Avocado w/large Kale Salad 20 SNACK: Chocolaty Chia Supergreen Smoothie 20 DINNER: Fish Cakes saturday BREAKFAST: Best Blueberry Muffins 23 LUNCH: Dairy Free Cream of Broccoli Soup 24 SNACK: Greeno-Colada Smoothie 25 DINNER: Shepherds Pie with LOTS of Vegetables sunday BREAKFAST: Individual Baked Omelet Souffles with Leeks and Mushrooms 29 LUNCH: Panzanella Salad with Corn and Tomatoes 30 SNACK: Better Than V-8 Smoothie 31 DINNER: Slow Cooker Turmeric Chicken Recipe with Vegetables

4 MEAT-FREE MONDAY: Breakfast EASY BREAKFAST: Chocolate Mint No-Milkshake Chocolate Mint No-Milkshake Serves: 2 1 frozen banana, cut into bite-sized pieces ½ cup frozen organic peaches ½ cup raw macadamia nuts (ideally soaked in water for 2 to 3 hours and then rinsed and drained) ½ cup chopped fresh mint leaves 2 to 3 tablespoons raw cacao powder (such as Navitas brand), to taste 2 tablespoons raw cacao nibs (such as Navitas brand), optional 3 or 4 pitted dates ½ teaspoon pure vanilla extract 1 ½ cup water Handful of mache leaves, optional 5 ice cubes Place all ingredients, except for the ice, in a high speed blender (such as a Vitamix) and process until smooth and creamy. Add the ice and process again. Drink chilled. clean wisdom: What Is Coconut Cream? This is the thick, rich and non-watery part of canned coconut milk. To get the cream carefully remove the top with a can opener and use a spoon to scoop out the hardened coconut cream off the top. You can reserve the liquid water for other smoothies. The cream will keep for up to 5 days if stored in the refrigerator in a mason jar. 4

5 MEAT-FREE MONDAY: Lunch LUNCH: Shredded Kale Salad with Bahamian Black Bean Soup For the Salad: Mix shredded Kale, half of a sliced pink grapefruit, and half of a chopped avocado, a squeeze of lemon, and a tablespoon of extra virgin olive oil. Or, skip the lemon and olive oil and use our Nutty Herb Dressing: Nutty Herb Dressing ½ cup raw walnuts 1 cup chopped cilantro leaves, stems removed 1 tablespoon chopped shallots 3 garlic cloves ¼ teaspoon unrefined sea salt 1 tablespoon lime juice 3 tablespoons extra virgin olive oil 1 teaspoon raw honey 3 to 4 tablespoons water 1. Place walnuts in the bowl of a food processor; process until fine. 2. Add cilantro, shallots, garlic, salt, lime juice, oil, honey and 1 tablespoon of water; blend to make a thick sauce, adding in water a tablespoon at a time, until desired consistency. 3. Taste, and correct seasoning with salt, if necessary. 4. Transfer to a mason jar and refrigerate until ready to use. Quick Bahamian Black Bean Soup 2 teaspoons extra virgin olive oil 1 shallot, finely chopped 1 teaspoon cumin Pink Himalayan Sea Salt, to taste 1 Box (15-ounces) frozen pureed butternut squash, thawed 1 can (15-ounces) black beans, rinsed and drained 1/2 cup canned unsweetened coconut milk 1 1/2 cup organic vegetable broth 1/4 cup chopped fresh cilantro 2 tablespoons fresh lime juice 1. Heat the oil in a heavy saucepan over medium heat. Add the shallots and sauté 2 to 3 minutes. Add the cumin and season with salt to taste. 2. Add the butternut squash, beans, coconut milk, broth and cilantro. Bring soup to a boil, stirring constantly. Reduce heat to medium-low and simmer to blend flavors. Add the lime juice. Season with salt to taste. ** NOTE: If you want a creamy soup, use a handheld stick blender to puree ingredients until smooth and creamy. Optional: Slice of sprouted whole grain bread (such as Food for Life brand) OR brown rice (preferably sprouted brown rice, such as Lundberg brand) pair it: Sparkling mineral water (such as San Pellegrino) OR filtered water OR green tea (try it iced) buy it: Try Fig Food Co brand Yucatan Black Bean Soup 5

6 MEAT-FREE MONDAY: Snack SNACK: Green Goddess Hemp Smoothie Green Goddess Hemp Smoothie 1 handful chopped kale 1 celery stalk 3 organic pitted dates ½ cup frozen pineapple ¾ cup frozen mango 1-inch knob fresh ginger, peeled Juice from 1 whole lime ¼ cup parsley 2 tablespoons hemp seeds (such as Nutiva) 1 ½ cups cold water Place all ingredients in a high speed blender (such as a Vitamix) and process until smooth and creamy. optional snack: If you are exceptionally active, you may feel you need an additional snack; let your appetite guide you. A Lara Bar OR fresh fruit with a small handful of raw nuts is a quick, easy and healthy option. 6

7 MEAT-FREE MONDAY: Dinner DINNER: Clean Pasta a la Vodka Clean Pasta A la Vodka 1 large can (35 ounces) San Marzano tomatoes ¼ cup extra virgin olive oil 3 cloves garlic, sliced very, very thin ½ cup finely chopped onion 2 tablespoons tomato paste Unrefined sea salt, to taste 10 ounces whole grain penne 2 tablespoons Vodka (I like Devotion Vodka) ½ cup water ¾ cup cashews 1 teaspoon coconut sugar ½ teaspoon crushed red pepper Fresh basil, chopped pair it: Large portion of steamed spinach drizzled with extra virgin olive oil Glass of wine, water OR sparkling mineral water sweet endings: Bowl of organic strawberries with a small square of dark dairy-free chocolate (such as Pascha brand) 1. Add the tomatoes to a blender container and process until smooth and creamy. Set aside. 2. Bring a large pot of salted boiling water to a boil. 3. Meanwhile, heat the oil in a large saucepan over medium heat. Add the garlic and onion; saute for 6 to 7 minutes, or until onion is soft. Stir in the tomato paste and season with salt. Add the pureed tomatoes and simmer for 5 minutes. 4. Add the penne to the boiling water and cook according to package directions. Drain (but do not rinse the pasta!) and set pasta aside. 5. In a high speed blender, add the vodka, water, cashews and coconut sugar; process on high speed until mixture is smooth and creamy. Pour the vodka-cashew cream in with the tomato sauce. Simmer for 10 minutes. Add the crushed red pepper and season with salt to taste. 6. Add the cooked pasta in with the sauce and toss to coat. Cook over low heat for 2 to 3 minutes. 7. Serve warm with chopped fresh basil 7

8 TUESDAY: Breakfast/Lunch BREAKFAST: Eggs, Tomatoes & Sprouted toast Easy Peasy Breakfast: Two organic, pasture raised eggs (such as Vital Farms) cooked any style (I love poached!) with a sliced tomato, and one slice of sprouted whole grain bread. Pair it with a cup of hot green tea OR coffee with coconut cream. LUNCH: Coconut Curry Soup w/cauliflower Coconut Curry Soup w/cauliflower 2 tablespoons organic, extra virgin coconut oil (Barlean s is really the only brand I recommend) 1 cup chopped leeks (white and pale green parts only), halved lengthwise, thinly sliced and thoroughly washed 1 head cauliflower, broken into florets 1 Granny Smith apple, chopped, skins on 1 tablespoon peeled and grated fresh ginger 1/3 cup chopped cilantro, optional (see notes below) 2½ tablespoons organic curry powder (my favorite curry powder is by Spice Society, but if you can t find that brand, the Simply Organic is also very good) ¼ teaspoon unrefined sea salt, plus more to taste 1 can (14 ounces) coconut milk cream skimmed from the top of a can of coconut milk (see notes below) 4½ cups organic vegetable broth (such as Pacific Naturals) Juice from 2 limes Optional Garnishes: Pumpkin Seeds and / or Clean Cuisine Sour Cream 1. Heat the coconut oil over medium-low heat in a medium sized saucepan. Add the leeks, cauliflower, apple, ginger and cilantro (optional); saute for about 5 minutes, or until the leeks and cauliflower just begin to soften. Add the curry powder teaspoon and salt, and stir to combine. 2. Pour in the coconut cream and vegetable broth, raise the heat to high and bring to a boil. Lower the heat to a simmer, cover partially, and cook until the cauliflower is tender, 20 to 25 minutes. 3. Squeeze in the lime juice. Use a handheld stick blender and process until smooth and creamy. Serve warm or cold. Garnish with pumpkin seeds and / or Clean Cuisine Sour Cream. ** NOTE: Adding the cilantro doesn t radically change the overall flavor profile of the Coconut Curry Soup, but it does alter the color. To get a beautiful and vibrant soup color, like the one shown in the photos above, you will want to eliminate the cilantro. Why do I even add cilantro in the first place? Because cilantro has incredible health benefits, including toxic metal cleansing, strong antioxidant activity, blood-sugar lowering benefits and much more. But again, if appearance is what you are after with your soup, it is best to nix the cilantro. pair it: 1/2 of a baked potato with mashed avocado Sparkling mineral water (such as San Pellegrino) OR filtered water OR green tea (try it iced) 8

9 TUESDAY: Snack SNACK: Dill Detox Green Smoothie Dill Detox Green Smoothie Serves: 2 ½ pear 1 cup chopped and seeded cucumber ¼ cup chopped fresh dill 1 small avocado 1. Place all ingredients, except for the ice, in a Vitamix and process until smooth and creamy. Add the ice and process again. Drink chilled. 1 cup baby spinach 2 tablespoons lime juice 1-inch knob fresh gingerroot, peeled 1 cup frozen pineapple 1 ¼ cup water 3-4 ice cubes optional snack: If you are exceptionally active, you may feel you need an additional snack; let your appetite guide you. A Lara Bar OR fresh fruit with a small handful of raw nuts is a quick, easy and healthy option. 9

10 TUESDAY: Dinner LUNCH: SLOW COOKER TURKEY MEATBALLS IN ROASTED RED PEPPER SAUCE Slow Cooker Turkey Meatballs in Roasted Red Pepper Sauce 1 jar (12-ounces) roasted red peppers, drained 1 can (14.5 ounces) crushed tomatoes (such as Cento brand) 3 tablespoons extra virgin olive oil, divided ¾ teaspoon unrefined sea salt, divided (plus more to taste) 4 tablespoons Annie s Naturals Organic Worcestershire Sauce, divided 2 teaspoons coriander, divided Juice from ½ lime 2 teaspoons raw honey 2 carrots, coarsely chopped 1 cup onion, chopped 6 cloves garlic 1 cup frozen chopped cauliflower OR 1 cup fresh cauliflower blanched in boiling water for 3 minutes 1 pound pasture-raised ground turkey 1 package (8 ounces) tempeh, crumbled 1 pastured egg, lightly beaten ¼ cup Ian s Naturals Whole Wheat Panko Crumbs (see notes below for gluten free alternative) 3 tablespoons Annie s Naturals Organic Worcestershire Sauce 1 teaspoon coriander pair it: Spaghetti squash noodles Steamed kale with extra virgin olive oil Glass of wine, water OR sparkling mineral water 1. In a food processor, add the roasted red peppers, crushed tomatoes, 1 tablespoon of the extra virgin olive oil, ¼ teaspoon salt, 1 tablespoon of Worcestershire sauce, 1 teaspoon coriander, lime juice and raw honey; process until smooth and creamy. 2. Preheat the oven to 400 degrees. Lightly oil a large baking pan. 3. Place carrots, onion and garlic in a food processor and process until very, very finely chopped. Remove vegetables from food processor and add the cauliflower; process cauliflower until very, very finely chopped. 4. Heat the remaining 2 tablespoons oil in a medium-sized skillet over medium-high heat; add the carrots and garlic and sauté 2-3 minutes, or until tender. Season lightly with salt. Add the cauliflower and saute for 2-3 minutes. Season with additional salt, to taste. 5. In a medium sized bowl, mix together the ground turkey and egg. Stir in the vegetables. Add the panko crumbs (or toasted bread crumbs), remaining 3 tablespoons Worcestershire sauce, remaining 1 teaspoon of coriander and ½ teaspoon salt. 6. Form meat mixture into 20 meatballs. Place meatballs on a baking sheet and bake for 12 to 15 minutes. 7. Remove meatballs from the oven. Carefully transfer to a crock-pot. Pour the prepared sauce on top. Cover and cook on low heat for 1½ hours. Serve warm. sweet endings: Frozen wild blueberries with a small scoop of non-dairy ice cream such as Coconut Bliss or New Barn brand. 10

11 WEDNESDAY: Breakfast/Lunch BREAKFAST: Great Grains & Fruit Bowl Great Grains & Fruit Bowl: made with any cooked whole grain (such as amaranth, oatmeal, quinoa, millet, etc) and any fresh fruit in a ratio of 2:1 and topped with: drizzle of pure maple syrup, raw honey or manuka honey non-dairy milk such as hemp, almond or walnut milk LUNCH: Easy Pad Thai Recipe Easy Pad Thai Recipe For the Sauce: ¾ cup raw cashews 1½ tablespoons fish sauce (such as Thai Kitchen brand) 2 tablespoons raw honey 2 tablespoons fresh lime juice 2 teaspoons freshly grated ginger 1 tablespoon Sriracha sauce 1 tablespoon unpasteurized soy sauce (such as Ohsawa brand) 1 tablespoon unrefined sesame oil 2 cloves garlic ½ cup water, plus more to taste For the Noodles: 1 package (8 ounces) Brown Rice Noodles (such as Annie Chun s brand) 3 cups zucchini noodles (see notes below) 1 cup bean sprouts 2 cups shredded carrots 2 scallions, thinly sliced ½ cup cilantro Red pepper flakes, optional For the Sauce: In a high speed blender (such as a Vitamix), add the cashews, fish sauce, honey, lime juice, ginger, Sriracha sauce, soy sauce, sesame oil, garlic and water; process on high for about 1 full minute, or until ingredients are well blended. Set sauce aside. For the Vegetables & Noodles: Bring a large pot of salted water to a boil. Add the rice noodles and cook for 1 minute. Add the vegetables (zucchini noodles, bean sprouts and carrots) and cook for about 2½ minutes, or until vegetables are soft but not mushy. Strain the rice and noodles and immediately transfer to a large skillet. To the skillet, add the sauce and stir fry over medium heat until the noodles and vegetables are coated in the sauce. Turn off the heat, stir in the cilantro and sprinkle in the red pepper flakes (optional). Serve at once. pair it: Steamed broccoli (frozen is fine!) drizzled with extra virgin olive oil **NOTE: To make zucchini noodles you need a vegetable spiralizer. If you have a good spiralizer, you can crank zucchini noodles out in minutes. Here s a video that shows you just how quick and easy zucchini pasta is to make. 11

12 WEDNESDAY: Snack/Dinner SNACK: Peachy Kale Dream Smoothie Peachy Kale Dream Smoothie ½ avocado 1 cup frozen organic peaches 1 frozen banana, cut into pieces 2 tablespoons fresh lemon juice 1 ¼ cup water Handful of kale 3-4 ice cubes Optional: 2-3 pitted dates 1. Place all ingredients, except for the ice, in a Vitamix and process until smooth and creamy. Add the ice and dates (if using) and process again. Drink chilled. DINNER: Baked Salmon Teriyaki Baked Salmon Teriyaki 1 recipe Clean Cuisine Homemade Teriyaki Sauce Recipe 4 (6-ounce) wild salmon filets Sesame seeds to garnish, optional Green onions, chopped, optional Sliced pineapple, optional 1. Preheat oven to 400 degrees and line a large rimmed baking sheet with parchment paper. 2. Place individual salmon filets in a large mixing bowl. Pour the sauce over the salmon, cover with plastic wrap and let marinate 20 minutes (at room temp or refrigerated). 3. Transfer salmon to prepared baking sheet (keep the marinade). Bake min or until salmon is flaky and cooked through, bake times may vary by thickness of salmon. 4. While salmon is baking, transfer remaining marinade to a small sauce pan and bring to a boil then reduce heat to a simmer and cook, stirring occasionally until slightly thickened (5 min) then remove from heat. 5. Once salmon is out of the oven, brush with additional teriyaki sauce. Garnish with sesame seeds, green onions and pineapple if desired. pair it: Large salad with mache lettuce and extra virgin olive oil Organic corn on the cob Steamed green beans Glass of wine, water OR sparkling mineral water 12

13 WEDNESDAY: Dinner (cont.) sweet endings: Panna Cotta with Mango (recipe below) Panna Cotta with Mango Serves: 6 2 cups chopped mango 1 tablespoons coconut palm sugar ¼ teaspoon cardamom (plus more to taste) 2½ cups canned coconut milk, divided 2 teaspoons gelatin (see notes in article above for a clean gelatin brand) 1 tablespoon pure vanilla extract 5 tablespoons pure maple syrup Unrefined sea salt, to taste 1. Place the mango, coconut palm sugar and cardamom in a medium-sized bowl and gently toss together. Set mango mixture aside. 2. Add ½ cup of the coconut milk to a small bowl and sprinkle the gelatin on top. Allow mixture to sit for 5 minutes. 3. Meanwhile, to a small saucepan, add the remaining 2 cups of coconut milk, vanilla extract, maple syrup and pinch of unrefined sea salt. Warm the mixture over low heat, whisking occasionally with a fork, until tiny bubbles start to form. Remove the mixture from the heat and let sit for 5 minutes. 4. Whisk the reserved coconut-gelatin mixture slowly into the warm coconut-maple syrup mixture until it is completely smooth and gelatin is dissolved. Divide the mixture evenly among 6 small bowls, cover and refrigerate for at least 4 hours, or until firm. 5. Divide the mango sauce on top of the firmed coconut mixture and serve chilled. 13

14 THURSDAY: Breakfast BREAKFAST: No-Cook Morning Muesli No Cook Morning Muesli Serves: 6 1 cup raw whole pecans 1/4 cup chia seeds 2 cups organic dried apricots 1 cup pitted dates, 1 teaspoon ground cinnamon 1 teaspoon extra virgin coconut oil 1 cup old fashioned rolled oats top it: drizzle of pure maple syrup, raw honey or manuka honey non-dairy milk such as hemp, almond or walnut milk Sliced oranges 1. In a food processor, combine all ingredients except the oats and pulse for about 2 minutes to combine. Transfer mixture to a mason jar. Add the oats, Shake to combine. Serve. (Note: Muesli will last for up to one week if stored in the refrigerator in a mason jar.) 14

15 THURSDAY: Lunch LUNCH: Quinoa Burger Quinoa Burger Serves: 6 1 cup canned black-eyed peas, rinsed and drained 1 tablespoon finely chopped shallots ½ cup carrots, finely shredded (see notes below) ¼ cup whole wheat panko crumbs (for gluten free, toast your favorite gluten free bread and process into bread crumbs) 4 cloves garlic, crushed Pink Himalayan sea salt ½ cup cooked quinoa 1 organic, pasture-raised egg (such as Vital Farms) 2 tablespoons unrefined macadamia nut oil OR organic, unrefined red palm oil For garnish: Avocado, tomatoes, pickles, whole grain buns and spinach 1. In a large mixing bowl, mash the black eyed peas with a potato masher, making sure to leave a few chunks. Add the shallots, shredded carrots, panko crumbs, garlic, ½ teaspoon salt and mix well. Add the cooked quinoa and the egg and combine. 2. Using clean hands, form the mixture into six individual patties and place on a large plate. 3. Heat a large heavy skillet over medium heat. Add the oil and heat until shimmering. Reduce the heat to medium, place the patties in the pan, and cook until golden brown, about 5-minutes. Carefully flip and brown the other sides, about 5 minutes more. 4. Assemble the burgers on buns on a platter. Top with your favorite toppings and serve. burger topping bar: Organic spinach Sliced tomatoes Avocado Whole grain buns (I like sprouted whole grain buns from Food for Life) Ketchup (I either make my own Clean Ketchup Recipe OR use Sir Kensington s brand) Mayo (Again, I either make my own Clean Mayo Recipe OR use Primal Kitchen brand) REAL pickles (naturally fermented Real pickles, such as Bubbies brand, have many health benefits, including probiotics!) 15

16 THURSDAY: Snack SNACK: Cinnamon Apple SuperGreen Smoothie Cinnamon Apple SuperGreen Smoothie Serves: 1 1 frozen banana, cut into bite-sized pieces 1 Granny smith apple, cored and chopped (keep the skin on) 1 tablespoon fresh lemon juice 1 large handful baby spinach 1 cup cold water 2-3 pitted dates ½ teaspoon cinnamon 1/8 teaspoon nutmeg 4-5 ice cubes 1. Place all ingredients, except for the ice, in a Vitamix and process until smooth and creamy. Add the ice and process again. Drink chilled. 16

17 THURSDAY: Dinner DINNER: Large Chopped Kale Salad w/lemon-tarragon Vinaigrette Lemon-Tarragon Vinaigrette Serves: 1 ¼ cup plus 2 tablespoons raw pine nuts A squeeze of lemon, a tablespoon of extra virgin olive 2 cloves garlic oil works, and a shake of salt and pepper works as a 2 tablespoons minced sundried tomatoes delicious, fresh dressing. ¼ cup chopped fresh basil ¼ cup chopped fresh parsley ½ teaspoon Mrs. Dash Italian Seasoning ¼ cup raw apple cider vinegar (such as Bragg s) ½ teaspoon anchovy paste ¼ cup plus 3 tablespoons water Unrefined salt and freshly ground black pepper, to taste in a hurry? 1. Place all ingredients in a high-speed blender (such as a Vitamix) and process until smooth and creamy. Taste and adjust seasoning, adding more salt, if necessary. Transfer to a mason jar and refrigerate until serving time. 17

18 THURSDAY: Dinner (cont.) DINNER: Moroccan Lamb Stew with White Beans and Vegetables Moroccan Lamb Stew with White Beans and Vegetables Serves: 6 2½ pounds pasture-raised lamb shoulder, trimmed of all fat and cut into 1-inch cubes ½ cup sprouted spelt flour (such as One Degree Organics) OR gluten-free buckwheat flour 3 tablespoons organic, unrefined red palm oil OR extra virgin olive oil 5 cloves garlic, chopped 1 teaspoon cinnamon ½ teaspoon cumin ½ teaspoon coriander Pinch of cayenne pepper 1 bay leaf 2 cups hot filtered water 2 leeks, slit lengthwise and cut into ½-inch slices 2 stalks fennel, thinly sliced 5 large carrots, peeled and thinly sliced ½ cup raisins (either black or yellow) Unrefined sea salt, to taste Juice from 1 whole lemon plus lemon zest for garnish 2 cans (15 ounces) small white beans, rinsed and drained Fresh thyme, for garnish 1. Coat the lamb in the flour and shake off any excess. 2. In a large, heavy saucepan, heat the oil over medium-high. When the oil is hot, add the lamb cubes and lightly brown on all sides, about 5 or 6 minutes (Note: do not cook the lamb all the way through.) Remove the lamb cubes with a slotted spoon, transfer to a large plate and set aside. 3. Heat the same saucepan over low heat, add the garlic and stir for a few seconds. Stir in the cinnamon, cumin, coriander, cayenne pepper, and bay leaf; toast the spices for 45 seconds, stirring constantly. Add the hot water and stir to scrape any brown bits. Return the meat to the pan and simmer, stirring, until the liquid thickens, about 5-minutes. Cover and simmer over low heat, stirring every now and then, for 1 hour. 4. Meanwhile, blanch the leeks and fennel in a pot of boiling water for 2 minutes. Drain the leeks and fennel and transfer to the saucepan with the lamb. 5. Add the carrots, raisins, salt and black pepper to taste. Simmer, covered, until the meat is tender when pierced with a fork, 40 to 50 minutes longer. Squeeze in the lemon juice and stir in the beans. Use a zester to add the lemon zest. Garnish with fresh thyme and serve warm. sweet endings: Baked Apple with extra virgin coconut oil, cinnamon and raisins 18

19 FRIDAY: Breakfast BREAKFAST: Wheat Free Fluffy Banana Pancakes Wheat Free Fluffy Banana Pancakes Serves: 6 2¼ cups sprouted spelt flour (such as One Degree Organics) A cup of Hot Green Tea or ¼ cup ground flax seeds Coffee with Coconut Cream 2 teaspoons baking powder 1½ teaspoons baking soda ⅛ teaspoon unrefined sea salt 1 tablespoon pure vanilla extract 2 organic, pasture-raised eggs (such as Vital Farms), lightly beaten 1¾ cup unsweetened hemp milk (OR almond milk OR coconut milk) 2 tablespoons melted extra virgin coconut oil, plus more for cooking 2 ripe bananas, mashed pair it: 1. In a large bowl, whisk together the flour, flax seeds, baking powder, baking soda and salt. 2. Make a well, or hole, in the center of the flour mixture and pour in the vanilla, eggs, hemp milk, and coconut oil. Whisk together thoroughly until just combined, but do not over-mix. 3. Gently fold in the masked bananas with a spatula. 4. Heat a well oiled griddle or skillet over medium heat. When the oil is hot, ladle about ¼ cup batter per pancake. Cook pancakes about 2 minutes, carefully flip and cook on the other side until center is cooked through. Serve warm. 19

20 FRIDAY: Lunch/Snack LUNCH: Kale Caesar Salad and Beans on Toast w/avocado Clean Caesar Salad Dressing Recipe (No Mayo / No Egg) 2-3 whole garlic cloves 1 teaspoon organic Worcestershire (such as Annie s Naturals) ¼ cup fresh lemon juice ¾ teaspoon Dijon mustard ¼ cup extra virgin olive oil ¼ cup hemp seeds (such as organic Nutiva brand) Unrefined sea salt, to taste Freshly ground black pepper, to taste Optional: ½ teaspoon anchovy paste (leave this out if you want it to be 100% vegan) 1. Place all ingredients in a blender or food processor and process until smooth and creamy. Note: Dressing will keep in refrigerator for 3 to 4 days if stored in a covered container. Beans on Toast with Avocado Serves: 1 1/2 cup canned beans of choice (such as black beans, pinto beans, garbanzo beans, black eyed peas, etc), rinsed and drained 1 slice whole grain bread of choice (such as Food for Life brand), toasted Sliced avocado Fresh lemon juice, to taste Hot sauce and Pink Himalayan sea salt, to taste 1. Place the beans in a small bowl and use a potato masher to lightly mash. 2. Pile the mashed beans on top of the toast, using a fork to lightly press the beans into the toast. Add the avocado slices a squeeze of lemon juice, hot sauce and salt. Eat at once. Snack: Chocolaty Chia SuperGreen Smoothie Chocolaty Chia SuperGreen Smoothie Serves: 2 1 cup water 1 ½ cups frozen organic strawberries 1 tablespoon chia seeds 2 tablespoons raw cacao nibs (such as Navitas brand) 1 tablespoon raw cacao powder (such as Navitas brand) 6 raw macadamia nuts 3 pitted dates 1 frozen banana, cut into bite-sized chunks 1 large handful chopped kale 4-5 ice cubes 1. Place all ingredients in a high-speed blender (such as a Vitamix) and process until smooth and creamy. Add the ice and process again. Serve ice cold. 20

21 FRIDAY: Dinner DINNER: Fish Cakes Fish Cakes Serves: 6 4 slices toasted whole grain bread (for this recipe, I like sprouted Spelt bread by Berlin Natural Bakery) 1 pound raw wild cod, cut into bite-sized pieces 2 organic, pasture-raised eggs, whisked 1 tablespoon very finely chopped shallots 2 tablespoons fresh thyme 2 teaspoons lemon juice 2 tablespoons hummus ½ teaspoon Dijon mustard ½ teaspoon Pink Himalayan Sea Salt Organic, unrefined red palm oil (for cooking) Dijon mustard, for dipping (optional) 1. Preheat oven to 350 degrees and line a baking sheet with parchment paper. 2. Put the toasted bread slices in a food processor and process into crumbs. Spread ½ of the breadcrumbs on a plate and put the remaining breadcrumbs in a medium-sized mixing bowl. 3. Put the cod pieces in the food processor and process until fish is shredded. Set shredded cod aside. 4. To the bowl with the breadcrumbs, add the eggs, shallots, thyme, lemon juice, hummus, Dijon mustard and salt. Mix ingredients thoroughly. Add in the shredded cod and mix well. 5. To form the fish cakes, grab a golf-ball size handful of the fish mixture and squeeze it gently together with your hands just enough for it to come together. Slightly flatten the ball, and coat the outside in breadcrumbs. Place coated fish cake on an empty plate and repeat with remaining ingredients. 6. Set a large oven-proof skillet over medium-low heat and add a thin layer of oil to cover the bottom. When the oil is hot, cook the fish cakes (in batches) for about 3 minutes per side, or until light golden brown. 7. Transfer the skillet with the fish cakes to the oven and cook for 10 to 12 minutes, or until fish is cooked through. Serve warm with Dijon mustard as a dipping sauce (optional) pair it: Peas and carrots Glass of wine, water OR sparkling mineral water 21

22 FRIDAY: Dinner (cont.) sweet endings: Dairy-Free Chocolate Covered Strawberries (recipe below) Dairy-Free Chocolate Covered Strawberries Serves: 6 1 tablespoon fresh lime juice 1 tablespoon coconut milk ¼ cup extra virgin coconut oil (such as Barlean s) ¼ cup pure maple syrup 1 teaspoon pure vanilla extract ½ cup raw organic cacao powder (such as Navitas Naturals Organic Raw Cacao Powder) Pinch of unrefined sea salt 12 large organic strawberries, washed and dried, stems left on (note: be sure to dry strawberries very, very well!) 1. Line a cooking sheet with parchment paper. 2. In a small saucepan, add the lime juice, coconut milk and coconut oil; heat over low heat for about 1 minute, or until oil is melted. Slowly stir in the maple syrup, vanilla and cacao powder. Mix to combine well. Stir in a pinch of unrefined sea salt. 3. Take a strawberry, and dip it completely into the chocolate. Twirl it around to completely coat the strawberry. Transfer the strawberry to the cookie sheet to cool. Repeat until all the strawberries are covered. Refrigerate strawberries for 1 hour, or until chocolate hardens. **Notes: Chocolate covered strawberries are best if made no more than 48 hours before serving. 22

23 SATURDAY: Breakfast BREAKFAST: Best Blueberry Muffins Best Blueberry Muffins Serves: 12 ½ cup coconut palm sugar, divided ½ cup finely chopped pecans 1 teaspoon cinnamon, divided 2 cups spelt flour (I like One Degree Organic brand sprouted spelt flour) 1 teaspoon baking soda ½ teaspoon unrefined sea salt ¼ cup organic, extra virgin coconut oil 2 organic, pasture-raised eggs (such as Vital Farms) 1 cup organic, unsweetened applesauce 2 teaspoons pure vanilla extract ¼ cup coconut cream (see notes below) ½ cup hemp milk (OR almond milk) 1 cup frozen wild blueberries 1. Preheat oven to 400 degrees. Line 12 muffins cups with paper liners. 2. In a small bowl, mix together ¼ cup of the coconut palm sugar, the pecans and half of the cinnamon. Set mixture aside. 3. In a medium bowl, whisk together the flour, baking soda, salt, and remaining ½ teaspoon of cinnamon. 4. In a large bowl, whisk the remaining ¼ cup of coconut palm sugar and coconut oil until combined. Add the eggs, one at a a time, whisking well after each addition. Whisk in the applesauce, vanilla, coconut cream and almond milk. Stir in the flour mixture, just until combined. Gently fold in the frozen blueberries. 5. Pour the batter into the prepared muffin tins, filling each about two-thirds full. Sprinkle evenly with the pecan mixture. Bake until a toothpick inserted in the middle comes out clean, about 20 minutes. 6. Let cool on a wire rack for 15 minutes. Enjoy! pair it: A cup of Hot Green Tea or Coffee with Coconut Cream 23

24 SATURDAY: Lunch LUNCH: Dairy Free Cream of Broccoli Soup Dairy Free Cream of Broccoli Soup Serves: 6 2 cups water ¾ cup raw cashews (OR pine nuts) 2 tablespoons extra virgin olive oil OR unrefined avocado oil 1 cup minced onions ½ cup finely chopped celery 1 leek, sliced 3 cloves garlic Unrefined sea salt and white pepper, to taste 1 head broccoli, coarsely chopped (both florets and stems) 6 cups vegetable broth 1. In a high speed blender, such as a Vitamix, add the water and cashews (OR pine nuts); process until smooth and creamy. Set mixture aside. 2. Heat the oil over low-heat in a large saucepan. Add the onions, celery, leeks and garlic; saute for 15 minutes, or until vegetables are very soft. Season with salt and white pepper to taste. Add the chopped broccoli and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 10 minutes. Add the reserved nut milk and simmer for an additional 10 minutes. 3. Using a handheld immersion blender, puree the soup until smooth and creamy. (Note: if you do not have a handheld immersion blender see instructions below) ** Note: If you do not have a handheld immersion blender, wait until the soup is room temperature and then puree in small batches in your high speed blender. pair it: Organic baked potato topped with olive-oil (or tahini) based hummus and fresh herbs Sparkling mineral water (such as San Pellegrino) OR filtered water OR green tea (try it iced) 24

25 SATURDAY: Snack SNACK: Greeno-Colada Smoothie Greeno-Colada Smoothie Serves: 1 1 cup frozen chopped pineapple 3 tablespoons raw, unsweetened, shredded coconut 1 tablespoon fresh lime juice 1 handful baby spinach leaves 3 pitted dates 1 cup water 4-5 ice cubes optional snack: If you are exceptionally active, you may feel you need an additional snack; let your appetite guide you. A Lara Bar OR fresh fruit with a small handful of raw nuts is a quick, easy and healthy option. 1. Place all ingredients except for the ice cubes in a Vitamix; process until smooth and creamy. Add the ice and process again. Drink ice cold. 25

26 SATURDAY: Dinner DINNER: Kale Salad with Creamy Italian Dressing Creamy Italian Salad Dressing ¼ cup plus 2 tablespoons raw pine nuts 2 cloves garlic 2 tablespoons minced sundried tomatoes ¼ cup chopped fresh basil ¼ cup chopped fresh parsley ½ teaspoon Mrs. Dash Italian Seasoning ¼ cup raw apple cider vinegar (such as Bragg s) ½ teaspoon anchovy paste ¼ cup plus 3 tablespoons water Unrefined salt and freshly ground black pepper, to taste 1. Place all ingredients in a high-speed blender (such as a Vitamix) and process until smooth and creamy. Taste and adjust seasoning, adding more salt, if necessary. Transfer to a mason jar and refrigerate until serving time. 26

27 SATURDAY: Dinner DINNER: Shepherds Pie with LOTS of Vegetables Shepherds Pie with LOTS of Vegetables Serves: 8 ½ cup raw cashews (or substitute 1 cup whole milk if preferred) ½ teaspoon unrefined sea salt, plus more to taste 1 ¼ pound organic Yukon Gold or Russet potatoes, unpeeled and cubed 1 medium leek stalk, cleaned and sliced into thin rounds ½ yellow onion, chopped 4 carrots, chopped 1 tablespoon plus 1 teaspoon extra virgin olive oil, divided 2 tablespoons fresh thyme 1 ¼ pounds ground pastured lamb 2 tablespoons spelt flour or white whole wheat flour (or regular whole wheat) 2 teaspoons organic Worcestershire sauce (such as Annie s Naturals) 2 tablespoons tomato paste, plus more to taste 1/3 cup red wine 1½ cups frozen petite peas pair it: Sautéed spinach with LOTS of garlic Glass of wine, water OR sparkling mineral water 1. Preheat oven to 450 degrees. 2. Place the cashews and 1 cup water in a high speed blender and process for a few minutes, until smooth and creamy. Add ½ teaspoon salt and process again. Set cashew cream aside. 3. Add potatoes to a large pot of salted water and bring water to a boil. Reduce to a rapid simmer; cook until potatoes are tender, about 15 minutes. Drain and return to pot. Using a potato masher, mash potatoes until mostly lump free; drizzle in the cashew cream a bit at a time, until desired consistency. Season with salt to taste. 4. Place the sliced leek rounds in a food processor and pulse several times to shred. Remove shredded leeks from food processor and set aside. Process the carrots and then the onions in the same manner, keeping all of the vegetables separate. 5. Heat the oil in a large skillet over medium heat. Add the shredded leeks, carrots, and onions; sauté 5 to 6 minutes, or until vegetables soften a bit. Season vegetables with salt to taste and add the fresh thyme. 6. Add the ground lamb and use a spatula to fully incorporate the meat in with the vegetables. Cook for about 5 minutes or until meat is no longer pink. 7. Use a fork to whisk in the flour. Season with more salt to taste. Stir in the Worcestershire sauce, tomato paste, wine and peas and cook for about 8 minutes, until all ingredients are fully incorporated and all liquid is absorbed. 8. Spread the meat mixture on the bottom of a 9-inch square casserole dish or on the bottom of individual ramekins. Spoon the potatoes over the meat and smooth with the back of a spoon. Brush the potatoes lightly with oil; bake for about 15 minutes or until potatoes are just lightly browned on top. Remove from oven and let sit 15 minutes before serving. 27

28 SATURDAY: SATURDAY: Dinner Dinner (cont.) sweet endings: French Apple Tart (recipe below) French Apple Tart Serves: 8 1 cup spelt flour (I like sprouted spelt flour by One Degree Organic) ¾ cup brown rice flour 6 tablespoons organic, extra virgin coconut oil ¼ cup pure maple syrup 1 egg yolk (Note: I always buy pasture-raised eggs such as Vital Farms) 1 tablespoon pure vanilla extract 4 apples, sliced paper thin with a mandolin (note: keep the skins on for extra fiber!) 1 tablespoon cinnamon 2 tablespoon coconut palm sugar 2 egg whites (again, I use pasture-raised eggs) 1. Preheat oven to 375 degrees. 2. To make the pastry, add the spelt flour, brown rice flour and coconut oil to a food processor and process until the mixture resembles fine breadcrumbs. Add the maple syrup, egg yolk and vanilla and process until a soft dough forms. Turn out the dough and bring together to form a flat disc. Wrap in plastic wrap and refrigerate for 30 minutes, or until firm. 3. Roll out the dough between 2 sheets of parchment paper to form a very thin rough rectangular shape. Transfer the dough to a large cookie sheet and remove the top sheet of paper. Bake for 10 minutes, or until light golden. 4. Add the apple slices to a large bowl and toss with cinnamon and coconut palm sugar. Arrange the apple slices on top of the pastry crust and brush lightly with egg whites. 5. Bake for 25 to 30 minutes, or until the pastry is crisp and the apples are soft. Serve warm with coconut whipped cream. 28

29 SUNDAY: Breakfast BREAKFAST: DINNER: Shepherds Individual Pie Baked with LOTS Omelet of Vegetables Souffles with Leeks and Mushrooms Individual Baked Omelet Souffles with Leeks and Mushrooms Serves: 4 Extra virgin olive oil cooking spray 1 stalk leeks, washed and sliced into 1-inch rounds 1 tablespoon extra virgin olive oil 2 cloves garlic, minced 4 ounces gourmet mushroom blend (such as shiitake, crimini, baby bella, oyster, etc.), cut into small pieces with kitchen sheers Unrefined sea salt, to taste White pepper, to taste 3/4 cup frozen organic petite peas 2 tablespoons finely chopped fresh basil 6 organic, pastured eggs 1. Preheat oven to 375 degrees F. 2. Lightly oil 4 (1-cup) jumbo muffin cups with oil. 3. Working in small batches, place the sliced leek rounds into a food processor and pulse to shred. Set the shredded leeks aside. 4. Heat the oil in a large nonstick skillet to medium-heat. Add the garlic and shredded leeks and sauté for 3 to 4 minutes, or until leeks are soft. Add the mushrooms and saute for 2 minutes, or just until wilted. Season the leeks and mushrooms with salt and pepper to taste. Add the peas and cook for 1 minute. Gently stir in the basil. Remove the skillet from the heat. 4. Place the eggs plus salt and pepper to taste in a blender; mix on high for 30 seconds. 5. Divide the leek-mushroom mixture into the centers of the 4 prepared jumbo muffin cups. Carefully pour the egg mixture on top of the vegetables, dividing the mixture evenly among thecups. Bake for 15 min utes. 6. Remove the omelet soufflés from the oven and top each one with 1 tablespoon of feta cheese. Return the soufflés to the oven and bake for an additional 5 8 minutes. The omelet soufflés will be puffy and slightly brown when done. Allow to cool for 5 10 minutes and serve warm.slightly brown when done. Allow to cool for 5 10 minutes and serve warm. 29

30 SUNDAY: Lunch LUNCH: DINNER: Panzanella Shepherds Salad Pie with with LOTS Corn of and Vegetables Tomatoes Panzanella Salad with Corn and Tomatoes Serves: 4 1 pint grape tomatoes, sliced in half 2½ cups fresh, organic corn ¼ cup plus 1 tablespoon extra virgin olive oil (or unrefined avocado oil) Pink Himalayan sea salt and fresh ground pepper, to taste 2 tablespoons diced shallots 2 tablespoons balsamic vinegar 2 cloves crushed garlic ½ teaspoon Dijon mustard ½ teaspoon raw honey 3 pieces whole grain spelt bread (I like Berlin Bakery Sprouted Spelt), crust removed and broken into small bite-sized pieces 1 cup chopped fresh basil 1. Preheat oven to 400 degrees. Line two baking sheets with parchment paper. 2. Arrange the tomatoes and corn kernels on one of the parchment-lined baking sheets. Drizzle with 1 tablespoon oil and season lightly with salt and pepper to taste. Arrange the bread pieces on the other baking sheet. Transfer both baking sheets to the oven. Cook the tomatoes and corn for 15 to 20 minutes, or until soft. Cook the bread pieces for 10 minutes. 3. Meanwhile, in a small bowl, whisk together the remaining ¼ cup oil, shallots, vinegar, garlic, Dijon mustard and honey. Season with salt and pepper to taste. Set vinaigrette aside. 4. Remove the corn, tomatoes and bread from the oven. Set aside to cool. 5. Transfer the cooled corn, tomatoes and bread to a large serving bowl. Drizzle in the vinaigrette. Add the basil and gently toss to coat. Let Panzanella sit at room temperature for at least 15 minutes before serving. pair it: Sliced mango Sparkling mineral water (such as San Pellegrino) OR filtered water OR green tea (try it iced) 30

31 SUNDAY: Snack SNACK: DINNER: Better Shepherds Than V-8 Pie with Smoothie LOTS of Vegetables Better Than V-8 Smoothie Serves: 12 1 tomato, chopped 1 stalk celery, chopped 1 clove garlic 1/2 cup chopped parsley 1 teaspoon organic Worcestershire 1 or 2 dashes Tabasco (or other hot sauce) 1 tablespoon chia seeds ¼ cup ice cold water 4 ice cubes optional snack: If you are exceptionally active, you may feel you need an additional snack; let your appetite guide you. A Lara Bar OR fresh fruit with a small handful of raw nuts is a quick, easy and healthy option. 1. Place all ingredients, except for the ice and chia seeds, in a Vitamix and process until smooth and creamy. Add the ice and process again. Stir in chia seeds. Drink chilled. 31

32 SUNDAY: Dinner DINNER: Slow Shepherds Cooker Pie Turmeric with LOTS Chicken of Vegetables Recipe with Vegetables Slow Cooker Turmeric Chicken Recipe with Vegetables Serves: 4 1 tablespoon ground cumin 1 tablespoon paprika 1 tablespoon plus 1 teaspoon turmeric ½ teaspoon cayenne pepper 1½ teaspoons unrefined sea salt, plus more to taste 2 tablespoons plus 1 teaspoon raw honey 1 whole lemon One 3½ pound whole pasture-raised broiler/ fryer chicken, rinsed and patted dry inside and out 2 onions, sliced into thin strips 8 cloves garlic, chopped 8 carrots, sliced into thin strips 2 red bell peppers, sliced into thin strips 1½ cups crushed tomatoes (Note: Look for Muir Glen Organic Crushed Tomatoes with Basil) 1½ cups chopped parsley Steamed short grain brown rice (Note: I like Lundberg brand sprouted short grain brown rice) 1. In a small bowl, mix together the cumin, paprika, turmeric, cayenne pepper and salt. Add the honey and the juice from one whole lemon (reserving the lemon rind) and mix well. 2. Using your hands, apply the turmeric spice mixture generously all over the inside and outside of the bird. Stuff the cavity of the chicken with half of the onions, half of the garlic and the reserved lemon rind. 3. Place the remaining onions and garlic in the bottom of a 5 or 6-quart slow cooker. Add the carrots, bell pepper and crushed tomatoes. Season with salt to taste. Place the chicken on top of the vegetables. Cover and cook on low for 4 to 6 hours (Note: Cooking time will depend on the size of your chicken and slow cooker). Add the chopped parsley about 30 minutes before cooking time ends. Serve warm over steamed short grain brown rice. pair it: Cooked whole grain of choice (brown rice, millet, quiona, barley, etc.) Broccoli raab with extra virgin olive oil Glass of wine, water OR sparkling mineral water **Notes: Crushed tomatoes can vary tremendously from brand to brand; to ensure the Slow Cooker Chicken recipe turns out properly, I recommend Muir Glen Organic Crushed Tomatoes with Basil. 32

33 SUNDAY: Dinner (cont.) sweet endings: Dairy-Free Strawberry Ice Cream Dairy-Free Strawberry Ice Cream Serves: 6 3 cups frozen organic strawberries 1 frozen banana, cut into chunks 1 teaspoon pure vanilla extract ¼ cup raw cashews (note: to improve digestibility, soak the cashews in water for 2 hours, rinse and drain before blending) 1 can chilled full-fat coconut milk (such as Native Forest) 6 medjool dates ¼ cup pure maple syrup 1 tablespoon lemon juice Pinch of unrefined sea salt 1. Place all ingredients into a high-speed blender (such as a Vitamix) and process until smooth and creamy. If the mixture is not cold, transfer to the freezer for about 45-minutes, or until very cold. 2. Pour the cold creamy mixture into your ice cream maker and follow the manufacturers instructions. 33

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