simple onion soup quinoa, millet and herb crackers cabbage rolls sweet carrot sauce green salad, cider vinaigrette

Transcription

1 2 1: 2: 3: Soup AND CRACKERS CABBAGE ROLLS COMFORT FOOD simple onion soup quinoa, millet and herb crackers cabbage rolls sweet carrot sauce green salad, cider vinaigrette kale and butternut squash bake green bean salad! ferment: sea vegetable kimchi special treat: ginger ice cream breakfast: cucumber, lime and ginger smoothie dairy & eggs: ghee (3 tbsps) meat, fish & fowl: ground beef (1 lb) fruits, vegetables & herbs: red onions (4) yellow onions (5) red bell pepper (1) garlic cloves (13) new potatoes (1/2 lb) thyme (1/4 cup, chopped) parsley (1/4 cup, chopped) cabbage (3 medium heads) zucchini (1 medium) shallot (1) mixed salad greens (8 cups) butternut squash (1 medium) kale (1 bunch) daikon radish (1 large) carrots (9) green beans (3/4 lb) ginger (1 6-inch hand) cucumber (1 small) lime (1) young Thai coconut meat (1/2 cup) pantry & dried goods: quinoa flour (1 cup) millet flour (1/2 cup) chia seeds (1/2 cup) extra virgin olive oil (1/4 cup, 4 tbsps) apple cider vinegar (4 tbsps) arame (1/2 cup) coconut milk (3 cups) Wizard s Worcestershire Sauce (1 tbsp) pumpkinseed oil (2 tbsps) spices & seasonings: Celtic Sea Salt cayenne pepper bay leaves (2) dried rosemary (1/2 tsp) dried parsley (1/2 tsp) prepared foods: vegetable stock (2 qts, 2 cups) HM from BodyEcology.com: Body Ecology Liquid Stevia Concentrate (12-14 drops) Body Ecology Vegetable Starter Culture (1 package) EcoBloom (1 scoop) CocoBiotic (2 1/2 cups) about your : Eggs: Choose farm-fresh eggs from henraised on fresh pasture with plenty of access to grass, bugs, sprouts and other forage. Pantry Items: Choose organic, local and raw when and where possible. Fresh Produce: Choose organic, local vegetables when possible. Meat, Fish & Fowl: Choose locally and naturally raised meats from animals allowed to graze on fresh pastures. Choose small, wild-caught fish. SA: Substitution available, see recipe. HM: Preferably homemade, see supplemental recipes. O: Optional ingredient. Body Ecology Diet: Meal Plan: Week #2 1 BodyEcology.com

2 1 Scheduled For: Simple Onion Soup Quinoa, Millet and Herb Crackers Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. In the Body Ecology take on French Onion Soup, we pair a simple broth featuring sea vegetables with slow-cooked onions and an easy herb cracker. Onions contain a number of sulfides that may help to support cardiovascular health. up to 2 days ahead prepare Quinoa, Millet and Herb Crackers, and store in an airtight container at room temperature. about 35 minutes ahead prepare Simple Onion Soup. Simple Onion Soup skill level: easy yield: 2 quarts time: 10 minutes (active), 20 minutes (oven), 5 minutes (to rest) 2 tablespoons ghee* 2 red onions, peeled and sliced in 1/4-inch thick rounds 4 yellow onions, peeled and sliced in 1/4-inch thick rounds 4 cloves garlic, peeled 1/2 lb new potatoes, peeled and diced 2 qts vegetable stock (or use kombu stock in supplemental recipes) 2 bay leaves 1 tbsp chopped fresh thyme 1. Melt ghee in a heavybottomed stock pot over medium heat. Stir in onions and garlic and saute, stirring occasionally, for 10 to 15 minutes until onions release their fragrance and become golden brown. 2. Stir in potatoes and continue to saute for a further 3 to 5 minutes. 3. Pour in vegetable stock, add bay leaf, and simmer, covered, for 25 to 30 minutes. Remove bay leaf, sprinkle in the thyme and season as needed with Celtic Sea Salt and a touch of cayenne pepper. Remove bay leaf, and adjust seasoning to taste with Celtic Sea Salt or wheat-free tamari. Quinoa, Millet and Herb Crackers skill level: easy yield: about 24 crackers time: 5 minutes (active), 15 minutes (oven), 20 minutes (to cool) 1 cup quinoa flour 1/2 cup millet flour 1/2 cup chia seeds 1/2 tsp dried rosemary 1/2 tsp dried parsley 1/2 tsp Celtic Sea Salt 1 tbsp extra virgin olive oil 1/3 cup cold, filtered water 1. Preheat the oven to 375 F. 1. Combine all in a food processor and pulse until smooth. 2. Roll dough between 2 pieces of parchment paper until about 1/8-inch thick. Remove the top layer of parchment paper and transfer the bottom piece to a baking sheet. 3. Score the crackers into the size and shape you like with a pizza cutter or sharp knife and bake the crackers for 10 to 15 minutes until golden brown. Cool completely before serving. *Don t do dairy? Subtitute coconut oil. Body Ecology Diet: Meal Plan: Week #2 2 BodyEcology.com

3 2 Scheduled For: Cabbage Rolls Sweet Carrot Sauce Green Salad, Cider Vinaigrette Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. Cabbage rolls are a classic dish that typically features a sweet tomato sauce, but here we pair them with a nice sweet carrot sauce and grass-fed meat. about 1 hour ahead prepare Cabbage Rolls. prepare Sweet Carrot Sauce. about 45 minutes ahead bake Cabbage Rolls about 5 minutes ahead prepare salad and vinaigrette. Cabbage Rolls skill level: easy yield: 4 servings + leftovers time: 5 minutes (active), 15 minutes (stove), 45 minutes (oven) 1 medium head cabbage 1 tbsp ghee 1 yellow onion, peeled 2 cloves garlic, peeled 1 medium zucchini, diced 1 lb grass-fed ground beef* 1 tbsp chopped fresh thyme 2 tbsps chopped fresh parsley 2 cups Sweet Carrot Sauce (recipe follows) 1. Preheat oven to 375 F. 2. Bring a large pot of water to boil. 3. Core the cabbage and gently remove the leaves to keep as many intact as possible. Plunge the cabbage leaves in boiling water for 10 minutes or until softened. Remove and drain. 4. While the cabbage boils, melt ghee in a large skillet. Stir in onion and garlic and cook until fragrant and tender, about 5 minutes. Stir in zucchini and herbs and continue cooking a further 3 minutes. Stir in ground beef and cook until well-browned - about 10 minutes. 5. Working in batches, gently spoon a bit of meat and vegetable mixture onto cabbage leaves and roll. Pour sweet cabbage sauce over cabbage rolls and bake for 45 minutes. Green Salad, Cider Vinaigrette time: 5 minutes (active) for the vinaigrette 2 tbsps apple cider vinegar 1 shallot, peeled and minced dash cayenne pepper 1/4 cup extra virgin olive oil for the salad 8 cups mixed salad greens 1 red onion, peeled and sliced thin 1. Whisk vinegar, minced shallot, cayenne and olive oil together. Shake vigorously before serving. 2. Plate greens and onion, dress at the table. Sweet Carrot Sauce time: 5 minutes (active), 10 minutes (stove) 4 cloves garlic, minced 8 oz carrots, peeled and shredded 2 cups vegetable stock (or use kombu stock in supplemental recipes) 2 tbsps cider vinegar 1 tbsp Wizard s Worcestershire Sauce 1 tbsp extra virgin olive oil. 1. Combine garlic, carrots and stock together and boil until tender. 2. Transfer to a blender or food processor and add vinegar, Worcestershire Sauce and olive oil. Pour over cabbage rolls and bake. Don t do dairy? Subtitute coconut oil. Body Ecology Diet: Meal Plan: Week #2 3 BodyEcology.com

4 3 Scheduled For: Kale and Butternut Squash Bake Green Bean Salad Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. This simple Kale and Butternut Squash Bake is comfort food - pure and simple. Butternut squash is an excellent source of beta carotene - a precursor to vitamin A. about 50 minutes ahead prepare Kale and Butternut Squash Bake. about 20 minutes ahead prepare Green Bean Salad. Kale and Butternut Squash Bake time: 5 minutes (active), 45 minutes (oven) 1 medium butternut squash, peeled, halved, seeded and chopped into 1-inch pieces 3 cloves garlic, peeled 2 tbsps chopped fresh thyme 2 tbsps chopped fresh parsley 2 tbsps extra virgin olive oil 1 bunch kale, trimmed of tough stems and chopped 1. Preheat oven to 375 F. 2. Toss butternut squash, all together in a large mixing bowl, transfer to a baking dish and bake for 45 minutes. Serve warm. Green Bean Salad time: 5 minutes (active), 10 minutes (stove) 3/4 lb green beans, trimmed and chopped into 1-inch pieces 1 red bell pepper, cored and finely chopped 1 small red onion, peeled and sliced thin 1 tbsp apple cider vinaigrette 2 tbsps pumpkin seed oil 1. Steam green beans over rapidly boiling water for about 10 minutes, then plunge into cold water and drain. 2. Toss blanched green beans with red pepper and onion. Dress with apple cider vinegar and pumpkin seed oil until lightly coated, then season with Celtic Sea Salt and a dash of cayenne pepper, if desired. Body Ecology Diet: Meal Plan: Week #2 4 BodyEcology.com

5 Ferment: Sea Vegetable Kimchi Breakfast: Cucumber, Ginger and Lime Smoothie Special Treat: Ginger Ice Cream Ginger contains many antioxidants and is traditionally used to soothe the stomach and calm the nerves. Sea Vegetable Kimchi skill level: easy yield: about 1 1/2 qts time: 10 minutes (active), 7 to 10 days (fermentation) 1 package Body Ecology Vegetable Starter Culture 1 scoop EcoBloom 2 tsps Celtic Sea Salt 1/2 cup arame 2 heads cabbage, cored and finely shredded 1 large daikon radish, peeled and shredded 8 carrots, peeled and shredded 1 2-inch knob of ginger, peeled and grated 1. Whisk the contents of 1 package Body Ecology Vegetable Starter Culture with 1 scoop ecobloom and 1/2 cup warm water and allow to rest while you prepare the other. 2. Place arame in a large mixing bowl and cover with cold water by 2 inches. Allow it to soak for 5 to 10 minutes, then drain and rinse. 3. Toss cabbage, soaked arame, daikon, carrots, ginger and sea salt together in a large bowl and knead together by hand to break up the shreds of vegetable. Pour in Vegetable Starter Culture mixture. 4. Layer vegetables in a mason jar and pack tightly with a wooden spoon so that the liquid submerges the cabbage and apples. Leave at least 1 inch of head space and ferment at room temperature for 7 to 10 days before tasting. Store in the fridge. Cucumber, Ginger and Lime Smoothie time: 30 minutes (soaking), 5 minutes (active) 1 small cucumber, peeled and chopped juice of 1 lime 1 1-inch knob of ginger 1/2 cup young Thai coconut meat 1 1/2 cups CocoBiotic Body Ecology Liquid Stevia Concentrate, optional 1. Toss all into a blender and process until smooth. Sweeten, as needed, with Body Ecology Liquid Stevia Concentrate. Ginger Ice Cream skill level: easy yield: about 1 qt time: 5 minutes (active) 3 cups coconut milk 1 cup CocoBiotic 1 3-inch knob ginger, peeled and grated 10 to 12 drops Body Ecology Liquid Stevia Concentrate 1. Whisk all together, pour into an ice cream maker and freeze according to ice cream maker s manufacturer s directions. Body Ecology Diet: Meal Plan: Week #2 5 BodyEcology.com

6 Supplemental Recipe Kombu Broth skill level: easy yield: 2 quarts time: 5 minutes (active), 15 minutes (soaking), 45 minutes (stove) 1 strip kombu 2 yellow onions, quartered 2 carrots, chopped 8 cloves garlic 2 leeks, trimmed and chopped 2 bay leaves 1 tsp black peppercorns 1 tbsps wheat-free tamari 1. Place the kombu in a stock pot and cover with 2 quarts filtered water. Allow the kombu to soak for 15 to 20 minutes until it becomes pliable. 2. Place remaining in the stock pot with kombu and water. Bring to a boil over medium-high heat, reduce heat to medium-low and simmer, covered, for 30 to 45 minutes. Season with wheat-free tamari. Strain and pour into bottles or jars. The stock should keep, refrigerated, for up to a week. Body Ecology Diet: Meal Plan: Week #2 6 BodyEcology.com