Recipes for Radiance Cookbook

Transcription

1 Recipes for Radiance Cookbook Green Smoothies & Juices Smoothies and vegetable juices can be a very healing and cleansing way to give the body easy-to-digest nourishment and make getting your greens in very easy. Please use organic ingredients whenever possible. If you cannot use organic, peel the skin or wash the greens well. Basic Smoothies Hemp, Rice or Whey protein 1 scoop of Hemp, Rice or Whey protein powder (*note: do not use whey during phase 2, as this is dairy) 1 tbsp. of flax oil 2 tbsp. ground flax seed 6-8 oz. of filtered water or coconut water ½ cup fresh or frozen non-citrus organic fruit blueberries, raspberries, strawberries, blackberries, peaches, pears, apple 1 tsp. maca powder Add all the ingredients to a blender and puree until smooth. Fruit and Nut Smoothie ½ cup plain unsweetened plant based milk (almond, hemp, flax, rice) 1 tbsp. of ground flaxseed ½ cup fresh or frozen non citrus organic fruit blueberries, raspberries, strawberries, blackberries, peaches, pears, apple 2-4 oz of water or ice depending on consistency and temperature 1 tbsp. nut butter (almond, macadamia, pecan, or cashew) or ¼ cup of soaked nuts (no peanuts) 1 tsp. maca powder Add all the ingredients to a blender and puree until smooth. Nut Smoothie ½ cup plain, unsweetened gluten free almond milk or hazelnut milk 1-2 tbsp nut butter (almond, macadamia, pecans, or cashew) or ½ cup of nuts soaked over night (no peanuts) 2 tbsp. ground flax seed ½ cup fresh or frozen non citrus organic fruit blueberries, strawberries, blackberries, peaches, pears, apple 1 tsp. maca powder 2-4 oz. of water or ice depending on consistency and temperature Add all the ingredients to a blender and puree until smooth. 1

2 Fun Smoothies Chocolate Surprise Green Smoothie 2 cups chopped romaine or red leaf lettuce ¼ bunch chopped dandelion greens freshly-squeezed lemon juice 1 tsp. raw cacao nibs A pinch stevia, if needed (omit this on Phase 2) Filtered water Add all the ingredients (and enough water to blend ~ ½ cup) to a blender and puree until smooth. Green Blood Transfusion Smoothie (2 servings) 1 small green apple, cored and diced ½ medium cucumber, cubed 1 rib celery, broken into 1-2 pieces 1 handful spinach 1 handful arugula 1 handful chopped romaine 2 cubes frozen wheatgrass (found in the freezer section of Whole Foods) or a handful of fresh ¼ cup fresh parsley 1 ½ - 2 cups filtered water Add all the ingredients to a blender and puree until smooth. Let the mixture sit for 5 minutes so that the foam can rise to the top. When pouring into a glass or container, use a spoon to help hold back the foam and pour the smooth liquid from the bottom. The foam is caused by the apple. If you want to reduce the foam, add avocado which will help the drink bind together. Nutty Irishman Smoothie (2 servings) Note: Due to the banana (a higher sugar fruit), this smoothie should not be consumed during Phase 2. Feel free to substitute the banana for an approved Phase 2 fruit (berries, apple, pear, etc.). 1 cup organic unsweetened almond milk 1 tbsp. almond butter 1 banana 1 handful spinach 1 handful arugula 1 handful chopped romaine 1 tbsp. ground flaxseed 2 tbsp. ground raw almonds (If you need to sweeten this, add 1 or 2 Medjool dates, but wait until after the cleanse) 1 cup cold filtered water Add all the ingredients to a blender and puree until smooth. 2

3 The MIX Green Monstah Smoothie (2-4 servings makes 64 oz.) *Note: Due to the banana and grapes (higher sugar fruits), this smoothie should not be consumed during Phase 2. Feel free to substitute the banana and grapes for an approved Phase 2 fruit (berries, extra apple, pear, etc.) or omit altogether. 3 cups spinach 3 cups romaine, chopped 1 cucumber 1 avocado 1 apple, cored 1 pear, cored 1 cup grapes * 1 banana * Juice and zest of one fresh-squeezed lemon (note: use zest only if using organic lemons, as pesticides lurk in the peel) ½ cup flat leaf parsley Add all the ingredients to a blender and puree until smooth. Mint Magic Green Smoothie ¼ cup mint leaves 4-5 stalks celery ½-1 cucumber 1 scoop hemp or brown rice protein powder 1 tsp. virgin coconut oil Optional: 1 scoop green powder Enough water for desired consistency Add all the ingredients to a blender and puree until smooth. Green Cooler 1 2 cucumbers, peeled and chopped 1 handful spinach 1 green apple, peeled and chopped Slice of ginger Quarter of a lemon Juice all ingredients in juicer or blend in a high-power blender. 3

4 Breakfast Ideas Cacao Chia Breakfast Pudding Makes 1 serving 2 cups of almond or coconut milk 2 tbsp. of raw cacao powder 4 tbsp. of hemp, rice or another plant-based protein powder 1 avocado 6 tbsp. chia seeds Pour all ingredients, except for chia seeds, into a blender and blend. Pour into a mason jar, add chia seeds, shake jar 3 times over the course of 15 minutes and place in fridge until thick (up to overnight). Egg and Quinoa Casserole Note: this dish is appropriate only during Phase 1, when you re still eating animal proteins and in Phase 3, when you re reintroducing animal proteins. It makes an ideal dish during days 1-4 during Phase 3. Do not eat during Phase 2. 1 cup uncooked quinoa 2 cup water ½ tsp. Celtic sea salt 4 eggs 1 ½ cup coconut, almond, or rice milk ¼ tsp. pepper 2 tbsp. virgin coconut oil ½ white onion, sliced thin 1 garlic clove, minced 1 cup cooked spinach (~ ½ frozen box) Preheat oven to 350 degrees. Bring water, quinoa, and salt to a rapid bowl. Reduce to low and cook 15 minutes, or until all water is absorbed. While quinoa is cooking, heat coconut oil in pan. Reduce heat to low, and add onions and caramelize. Stirring often, until light brown (about minutes). Add the garlic and spinach and sauté another 2-3 minutes. Mix the onion mixture with the quinoa and place in the bottom of a greased (with coconut oil) pie dish. In a separate bowl, combine eggs, milk, and pepper. Pour on top of quinoa and bake for 35 minutes. Faux Cereal Courtesy of Superwoman Alumni and Be Yoga co-founder/instructor, Nicole Merusi 2 tbsp. chopped walnuts 2 tbsp. chopped almonds 2 tbsp. chopped sunflower seeds 2 tbsp. chopped pumpkin seeds ½ cup sliced strawberries, blueberries, or blackberries ¾ - 1 cup non-dairy milk of your choice Combine mixed nuts and seeds and pour into bowl. Top with berries and milk. Note: any combo of detox-friendly nuts/seeds can be used. 4

5 Lemon Chia Breakfast Pudding Inspired by Virginia is For Hunters Gatherers Makes 1 large or 2 small servings 1 ½ cup full fat coconut milk ¼ cup chia seed Juice of ½ lemon 1/8 tsp. lemon zest Combine all ingredients divide into two 1 cup mason jars. Refrigerate at least 2 hours or overnight. Pumpkin Pie Chia Breakfast Pudding Makes 2 servings 1 cup pureed pumpkin ¾ cup coconut milk or unsweetened almond milk ¼ cup chia seed ½ tsp. cinnamon 1/8 tsp. nutmeg 1/8 tsp. cardamom 1/8 tsp. allspice 1/8 tsp. ground ginger 1/8 tsp. ground cloves ¼ cup of toasted chopped raw nuts (pecans, almonds, or walnuts) to top Combine all ingredients except nuts and divide into two 1 cup mason jars. Refrigerate at least 2 hours and top with nuts when ready to eat. Quinoa Berry Breakfast Bowl Makes 2 servings ¼ cup unsweetened almond milk or coconut milk 1 cup of cooked quinoa ½ - ¾ cup of frozen berries ¼ tsp. cinnamon 1/3 cup of toasted chopped raw nuts (pecans, almonds, or walnuts) Combine quinoa, milk, berries, nuts, and cinnamon to a sauce pan and heat until warm/ hot. Steel Cut Oatmeal Makes 2 servings ½ cup steel cut oats 1 cup water Soak oats in water in saucepan overnight. In am, bring to boil, and simmer until soft and cooked through. Add-In Ideas Diced apples, fresh cranberries, and cinnamon Diced pears and cinnamon Unsweetened shredded coconut Chia or flax seed Unsweetened almond or coconut milk Frozen mixed berries Walnuts, almonds, or pecans Coconut butter/coconut cream concentrate 5

6 Snacks Crispy Roasted Chick Peas 2 cups cooked chick peas (garbanzo beans) 1 tbsp. melted virgin coconut oil Celtic sea salt to taste Spice blend of your choice (suggestions: cumin, garlic powder, onion powder, turmeric, curry, etc. but not chili powder, cayenne pepper, or paprika since they are nightshades) - optional Preheat the oven to 400 degrees. Rinse and dry chickpeas by rolling them around in a kitchen towel. Combine the oil, salt, and your choice of spices in a medium bowl. Add chickpeas and toss to coat evenly. Transfer the chickpeas to a baking sheet and spread them out in a single layer. Bake until golden and crispy, about 45 minutes, shaking the tray to toss after 20 minutes. After 45 minutes, test and see if they are crispy. If still soft, turn off the oven and let them sit and dry out for a while. Remove from the oven and transfer to a sealed glass jar for storage. Note: If you live in a humid climate, they may get soft while storing. To crisp up, pop your desired portion in the toaster oven for a little while to dry out and enjoy! Kale, Collard, or Chard Chips 1 bunch fresh kale, collard, or chard (about 10 leaves) 1 tbsp. melted virgin coconut oil ¼ tsp. Celtic sea salt Spice blend of your choice (suggestions: cumin, garlic powder, onion powder, turmeric, curry, etc. but not chili powder, cayenne pepper, or paprika since they are nightshades) - optional Preheat the oven to 275 degrees. Rinse and dry greens, remove stems, and cut into 2-inch pieces. Place cut leaves in large bowl and toss with coconut oil. Season with salt and your choice of spices (if using). Arrange in a single layer on baking sheet and bake for 20 minutes, then flip leaves over and bake an additional 20 minutes. Let cool and serve. Store in airtight container (if they last that long!). Roasted Nuts 3 cups raw nuts of your choice (or a mix) 2 tsp. melted coconut oil A few dashes of Celtic sea salt Spices of your choice (i.e., cumin, garlic powder, onion powder, dried rosemary, dried thyme, turmeric, curry, cinnamon, etc.) Preheat oven to 400 degrees. Toss nuts with melted oil, salt, and spices of your choice. Place on baking sheet and roast in the over until they begin to crackle and smell toasty, about 15 to 20 minutes. Remove from heat and allow to cool. Store in air-tight container. 6

7 Soups Broth/Stock Many of the recipes call for vegetable broth, and while you can buy organic vegetable broth at the store, it s not the real thing, mostly water with added spices and sometimes MSG (even organic varieties!). Make your own, reap the benefits of added nutrients and save a LOT of money. You can prepare this delicious vegetable broth one of two ways: Using traditional cut up vegetables, garlic, herbs, and filtered water Using vegetable scraps that you would otherwise compost or throw out. These include carrot peelings, celery ends and leaves, potato peels, kale/chard/collard stems, onion ends, and any other vegetable scrap that can add flavor and dimension to your broth. Be creative! If you opt for this method, start saving your scraps in a plastic Ziploc bag (the only BPA-free bag) and toss in the freezer. Once it s halfway to completely full, it s ready. With the exception of Phase 2, you can also add organic/pasture-raised chicken bones and organ meat to make a nourishing and mineral-rich bone broth. Basic Vegetable Broth 4 quarts of filtered water Method 1: 3 unpeeled carrots, 3 stalks celery, 1 medium quartered onion, one smashed clove garlic, and handful of fresh parsley OR Method 2: bag of vegetable scraps (about 4 cups), one smashed clove garlic, and handful of fresh parsley Place all ingredients in a 6 quart crockpot and set the heat to HIGH. Bring to boil and then reduce heat setting to low and cook for about 6 hours. Turn off crockpot and allow to cook Strain through a fine mesh strainer and throw away (compost if only veggies) Place cooled broth into glass jars for storage in the fridge (for up to a few days) or pour into freezer-safe containers (i.e., wide mouth 8-16 oz.. mason jars) leaving at least 1-inch from the top (it will expand) for later use. Note: do not freeze in 24 oz. wide mouth mason jars, or anything that is not straight from the base to the top - the glass will break from the slight indentation trust me! These are the ones I use. Note: If you re making a bone broth, add bones and organ meats when adding the vegetables, and allow to cook for at least 8, but up to 48 hours. The longer the better. If by the time the broth is complete, the bones fall apart, you ll have achieved a perfect broth. High Speed Blender Soups Creamy Beta-Carotene Boost 1 large sweet potato 2 medium carrots 2 tsp. virgin coconut oil ½ tsp. Celtic salt (or to taste) ½ tsp. cumin ½ tsp. coriander Cube sweet potato and place in a steamer basket in a pot with about 1/2 inch of water. Lightly steam for 1-2 minutes. Place in a high power blender with all the other ingredients, plus ¼ - ½ cup of the steam water and blend on high for about 2 minutes. To contrast the sweetness of this soup, add a squeeze of fresh lemon. 7

8 Cold Cucumber Avocado Soup 1 ½ cup fresh cucumber juice (2 large cucumbers) ¼ cup fresh lemon juice 1 tbsp. green onion, chopped 1 tbsp. red onion, chopped 1 tbsp. fresh parsley, chopped 1 large garlic clove, minced 3 sprigs fresh basil, chopped (optional) 1 tsp. Coconut Aminos (available on Amazon) 1-2 tsp. curry powder, or to personal taste ½ tsp. ground cumin Fresh basil, for garnishing the soup 1 avocado Blend ALL ingredients in your high-powered blender. Add avocado once ALL other ingredients are decently chopped up in the blender. The taste of avocado can slightly change when over-processed and it will also slightly "dull" the vibrant green color if you over-process it. Velvety Spinach Soup 4 cups spinach, chopped 2 cups water 1 ripe avocado, pitted and peeled 1-2 tsp. fresh lemon juice 2 tbsp. fresh basil, chopped ¼ tsp. nutmeg Place all ingredients in blender and puree until smooth. Cooked Soups Black Bean Soup Inspired by Better Crocker 1 medium onion, chopped (½ cup) 1 large garlic clove, finely chopped 1 tbsp. virgin coconut oil 4 cups vegetable broth 1 medium carrot, coarsely chopped (½ cup) 2 cups cooked black beans ¼ cup chopped fresh cilantro 1/8 tsp. cumin Celtic sea salt and pepper to taste Lime wedges and avocado slices for serving Heat coconut oil to medium heat and cook onion and garlic about 3 minutes, stirring occasionally, until onion is tender. Stir in remaining ingredients except lime wedges and avocado. Heat to boiling; boil 2 minutes. Reduce heat; cover and simmer about 45 minutes or until carrots are tender. Carefully transfer small batches to a blender (or use an immersion blender in the same pot) and blend until mostly smooth. Return the blended mixture to the pot and serve with lime wedges and avocado slices (if desired). 8

9 Butternut Squash and Apple Soup The original recipe is from the Barefoot Contessa and adjusted to fit into this program. It makes a lot (~2 quarts) but freezes well. Store in single serving 1 & 2 cup wide mouth glass mason jars for future use. 2 tbsp. virgin coconut oil 2 cups yellow onions, chopped 1 tbsp. mild curry powder 2-3 lbs. butternut squash (1 large) ¾ lb. tart apples, such as Granny Smith (~2 apples) 1 tsp. Celtic sea salt ¼ tsp. freshly ground black pepper Up to 3 cups filtered water Warm the coconut oil, onions, and curry powder in a large stockpot uncovered over low heat for 15 to 20 minutes, until the onions are tender. Stir occasionally, scraping the bottom of the pot. Peel the squash, cut in half, and remove the seeds. Cut the squash into chunks. Peel, quarter, and core the apples. Cut into chunks. Add the squash, apples, salt, pepper, and water to the pot. Bring to a boil, cover, and cook over low heat for 30 to 40 minutes, until the squash and apples are very soft. Process the soup through a food mill fitted with a large blade or puree it coarsely in the bowl of a food processor fitted with a steel blade. Pour the soup back into the pot. Add enough water to make the soup the consistency you like; it will be mildly sweet and quite thick. Check the salt and pepper and serve hot. Brown Rice with Asparagus Soup Inspired by Dr. Weil ¾ cup brown rice, soaked in filtered water overnight and rinsed ¼ cup wild rice 2 tsp. Celtic sea salt or to taste 1 bunch asparagus, cut into 1-inch pieces 2 celery stalks, chopped fine (about 2 3 cup) ½ onion, chopped fine (about 1 3 cup) 2 cloves garlic, minced 1 small carrot, chopped fine (about 1 3 cup) ½ tsp. dried thyme 6 cups vegetable stock 2 tbsp. minced scallions or green onions 1 tbsp. fresh parsley, chopped 1 tsp. Herbamare seasoning (if you don t have this, mix ¼ tsp. garlic powder, ¼ tsp. onion powder, ½ tsp. dried parsley) ½ tsp. Dulse powder (great source of iodine - available on Amazon) 1 tbsp. Coconut Aminos (available on Amazon) Freshly ground black pepper (to taste) Parsley sprigs, for garnish Put the rice with the salt in 2 ½ cups of filtered water in a medium saucepan. Bring it to a boil, reduce the heat, cover, and simmer until the rice is tender and the water is absorbed, about 30 minutes. If you did not pre-soak your rice, boil in 3 cups filtered water and adjust cooking time to 45 minutes. Cover the bottom of a large pot with ½ inch water. Add the celery, onion, carrot, and thyme. Cover and cook over low heat for 4 minutes, stirring occasionally, until tender. Add the vegetable stock and cooked rice and bring to a boil. Reduce the heat, cover, and simmer for 10 minutes. Remove from the heat and let cool a bit. Carefully transfer small batches to a blender (or use an immersion blender in the same pot) and blend until smooth. Return the blended mixture to the pot. Stir in the asparagus, Herbamare, scallions, parsley, Coconut Aminos, Dulse powder, and ground pepper. Return to a simmer for about 5 minutes, until asparagus is tender. 9

10 Creamy Cauliflower Soup 3 tbsp. filtered water 2 small leeks, white and pale green parts thoroughly washed and chopped (about 1 ½ cups) 1 medium head of cauliflower, broken into florets and thinly sliced (greens saved and chopped) 5 cups vegetable broth 1 ¼ tsp. Celtic sea salt ½ tsp. ground pepper 1 tbsp. minced parsley 1 tbsp. snipped chives Place water in the bottom of a large stock pot over medium heat. Add the leeks and water saute, stirring occasionally for about 5 minutes, until soft. Add the cauliflower, cauliflower greens, broth, salt, and pepper. Bring to a boil. Reduce the heat, then cover and simmer for minutes, until vegetables are soft. Let the soup cool slightly. Puree the soup, in batches, in a blender until smooth (or use an immersion blender in the same pot). Return the soup to the pan and add the parsley and pepper. Heat the soup through and garnish with chives before serving. Creamy Curried Pumpkin Coconut Soup 2 tbsp. coconut oil ½ onion, sliced thin 2 cups vegetable broth 2 cups of coconut milk 2 cups pumpkin puree 1 tbsp. curry powder (or less, depending on personal preference) Dash cumin ¼ tsp. garlic powder Ground pepper to taste In a large pot, warm the oil and sauté the onions over low heat until soft and caramelized (about min). Add vegetable broth, coconut milk, and pumpkin. Add spices. Whisk briefly and let simmer for about 15 minutes, stirring frequently. Lentil Soup 1 onion, chopped 1 bag of organic mixed vegetables (peas, carrots, green beans) 1 tbsp. of Zaa tar (a Lebanese seasoning - if you cannot find it, mix ¾ tbsp. thyme, 1/8 tbsp. salt, 1/8 tbsp. sesame seeds) ¼ tsp. cumin ¼ tsp. turmeric ¼ tsp. garlic powder ¼ tsp. onion powder 2 cups dry lentils (one bag), soaked overnight in filtered water and rinsed 4 cups water 4 cups vegetable broth Zest of one lemon Juice of 2 squeezed lemons ½ cup spinach or kale, torn into bite-size pieces Celtic sea salt and pepper to taste In a large soup pot or crock pot, add onions, mixed vegetables, lentils, broth, water, spices, and lemon zest. Cook on low or slowly until the lentils are cooked through. Once the lentils are cooked, puree half of the soup either in a blender or use an immersion blender, and reserve the other half for the soup. When ready to serve, stir in spinach or kale, and cook until it wilts. Add reserved soup. Stir in the lemon juice, and season to taste with salt and pepper, add more lemon if desired. 10

11 Sweet Potato Cauliflower Soup Inspired by Allyson Kramer 1 large head cauliflower, cut into bite-size pieces Celtic sea salt and ground pepper, to taste 1 tbsp. virgin coconut oil, melted 3 medium to large sized peeled sweet potatoes, cut into 1 pieces 1 tsp. Celtic sea salt ½ tsp. ground coriander ½ tsp. cumin ½ tsp. turmeric 1 sweet onion, diced 2 cloves garlic ¼ cup chopped cilantro 7 cups vegetable broth Preheat oven to 400 degrees. Sprinkle cauliflower lightly with sea salt and pepper. Place cauliflower onto ungreased cookie sheet and lightly drizzle with melted coconut oil. Place in oven and let roast until golden brown on the tops and tender, but not mushy, about minutes. In large stockpot, bring sweet potato, onion, garlic and broth to a boil. Add seasonings and cilantro and stir. Reduce heat and simmer until sweet potatoes are tender. Add in cooked cauliflower and divide soup into 2 parts. Let soup cool and then blend one part soup in blender until very smooth. Combine with second part soup and stir. Alternatively, blend in the pot using a handheld immersion blender. Winter Squash, Chick Pea, & Red Lentil Stew Inspired by Eating Well 2 cups chickpeas, soaked for hours 2 ½ lb kabocha or butternut squash, peeled, seeded, and cut into 1-inch cubes (alternatively, you can substitute sweet potatoes for the squash) 2 large carrots, peeled and cut into 2 ½ -in pieces 1 large onion, chopped 1 cup red lentils, soaked for about 4 hours (up to 8) and rinsed 4 cups vegetable broth 1 tbsp. tablespoon minced peeled fresh ginger 1 ½ tsp. ground cumin 1 tsp. Celtic sea salt ¼ teaspoon saffron ¼ tsp. freshly ground pepper ¼ cup fresh lime juice ½ cup chopped cashews ¼ cup packed fresh cilantro leaves, chopped Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker and cook on low until the squash is tender and the lentils have begun to break down, ~3-4 hours. Stir in lime juice. Serve sprinkled with cashews and cilantro. 11

12 Dips & Hummus Black Bean Dip Makes 2 cups 2 cups unsalted black beans, rinsed and drained 2 cloves garlic ¼ cup raw tahini (sesame paste) 1 tsp. ground cumin 2 tbsp. water 2 tsp. reduced sodium, naturally-brewed soy sauce (or tamari) 2 tsp. fresh lime juice ½ cup chopped fresh cilantro Combine all ingredients in food processor. Pulse until smooth and transfer to serving bowl. Guacamole (Phase 2 Approved) Makes 2 cups 6 ripe avocados Juice of 1 lime ¼ cup cilantro, minced 3-6 cloves garlic, minced Celtic sea salt to taste Peel and seed avocados. Toss everything in a food processor and pulse until combined. Place in a bowl. Add salt and hot sauce to taste. Hummus Makes 2 cups 2 cups cooked chick peas or garbanzo beans 2 cloves garlic ¼ cup tahini (sesame paste) ½ - 1 lemon, fresh squeezed (or to taste) 2 tbsp. extra virgin olive oil ¼ tsp. cumin Celtic sea salt and freshly ground pepper to taste Vegetable broth or filtered water In a food processor, pulse chick peas and garlic until forms a powder-like substance. Add tahini and lemon juice and process. In a slow, steady stream while processor is running, add extra virgin olive oil. Add spices. If you prefer a creamy consistency, continue to process, slowly adding vegetable broth or filtered water until desired consistency is reached. Cover and refrigerate for up to one week. 12

13 Sweet Potato Hummus Makes 4 cups Note: Since sweet potatoes are considered a starch (and during Phase 2, you re limited to two starches/day), keep this in mind when eating this hummus. Estimate about ½ cup serving = 1 starch. 1 lb. sweet potato, peeled and cut into 1 inch cubes 1 cup cooked chick peas or garbanzo beans ¼ cup tahini (sesame paste) ½ lemon, juiced 1 tbsp. virgin coconut oil, melted 2 cloves garlic, minced 1 tbsp. fresh chopped sage ½ tsp. cumin ¼ tsp. cinnamon Celtic sea salt and ground pepper to taste Steam sweet potatoes in filtered water until very tender. Remove from heat and reserve ½ cup of steam water. In food processor, combine remaining ingredients for hummus and process until creamy. Add reserved water (a little at a time) until desired consistency is reached. White Bean Dip Makes 2 cups Inspired by Giada De Laurentiis 2 cups cooked cannellini beans 2 cloves garlic, 2 tbsp. fresh lemon juice 1/3 cup extra virgin olive oil ¼ cup (loosely packed) fresh Italian (flat leaf) parsley leaves Celtic sea salt and ground pepper to taste Place the beans, garlic, lemon juice, olive oil, and parsley in a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper and serve. 13

14 Salads Chopped Cabbage Salad Inspired by My Third Life Note: If you have a thyroid deficiency (or a family history of one), eat this salad (and those like it) in limited quantities because it s loaded with raw crucifers (cabbage, radishes, and watercress). While VERY healthy, when these vegetables are eaten raw, they can block the production of thyroid hormone. Please read this blog post for more details. ½ small head chopped purple cabbage ½ small head chopped green cabbage 1 cup fresh chopped flat leaf parsley 3 garlic cloves, minced Celtic sea salt to taste 5 carrots, thinly cut 10 radishes, sliced 1 fresh lemon juiced ¼ cup extra virgin olive oil 1 bunch of watercress (add as you eat it otherwise it will become soggy) Combine all ingredients, adding appropriate amount of watercress based on your serving size and store in your refrigerator for up to one week. Chopped Salad with Lemon and Dill Inspired by Ellie Krieger 1 head of romaine lettuce, shredded (about 6 cups) ½ head of radicchio, shredded (about 2 cups) 2 scallions (white and green parts), chopped 1 tbsp. flaxseed or olive oil 2 tbsp. fresh lemon juice 1 tbsp. fresh dill, chopped, or 1 teaspoon dried Celtic sea salt and freshly ground pepper to taste In a large bowl, toss together the romaine, radicchio, and scallions. In a small bowl, whisk together the oil, lemon juice, dill, salt, and pepper. Pour the dressing over the salad, toss to coat evenly, and serve. Rainbow Salad ½ cup shredded or finely chopped red cabbage or shredded beets ½ cup julienned or chopped yellow squash ½ cup shredded carrots ½ cup alfalfa or other sprouts 1 cup mesclun greens Place cabbage, squash, carrots, and sprouts in little piles, forming a circle around the greens like a rainbow. Serve with carrot-ginger dressing below. 14

15 Salad Dressings Carrot-Ginger Dressing 2 ½ cups sliced carrots 3 tbsp. fresh ginger 1/3 cup raw apple cider vinegar ½ cup filtered water 1 clove garlic ¼ cup flaxseed or olive oil Cumin, coriander, or curry spice to taste Blend all the ingredients except the spice (using only half the carrots) in a blender. Add the cumin, coriander, or curry to taste. As the mixture is blending, slowly add the additional carrots. You may need to add more water or vinegar to facilitate blending. Cilantro Chelation Pesto 4 cloves garlic 1/3 cup Brazil nuts 1/3 cup sunflower seeds 1/3 cup pumpkin seeds 2 cups packed fresh cilantro 2/3 cup flaxseed oil (olive oil can be used when not on cleanse) 4 tbsp. lemon juice 2 tsp. Dulse powder (great source of iodine - available on Amazon) Coconut Aminos (available on Amazon) Process the cilantro and flaxseed oil in a blender until the cilantro is chopped. Add the garlic, nuts, and seeds, Dulse and lemon juice and mix until the mixture is finely blended into a paste. Add a squirt of Coconut Aminos to taste and blend again. Store in dark glass jars if possible. It freezes well, so purchase cilantro in season and fill enough jars to last through the year. Italian Vinaigrette 2/3 cup unfiltered apple cider vinegar ¼ cup extra virgin olive oil 1 ½ tsp. dry mustard 1 tbsp. fresh basil (1 teas. dried) 1 tsp. dried oregano ¼ tsp. garlic powder (2 teas. minced fresh) Blend well by hand or use a blender. Lemon and Flax Oil Dressing Juice and zest of one lemon 2-3 tbsp. flaxseed oil Dried or fresh oregano and thyme, to taste Blend well by hand or use a blender. Lemon Mustard Vinaigrette 1/3 cup unfiltered apple cider vinegar 1/3 cup fresh lemon juice 1/3 cup extra virgin olive oil 2 tsp. minced or pressed garlic (or ½ tsp. powder) 2 tbsp. minced fresh parsley (2 tsp. dried) 1 tsp. dry mustard Blend together well by hand or use a blender. 15

16 Sandwiches and Wraps When focusing on reducing gluten and dairy from your diet, you can replace bread and tortilla wraps used for sandwiches with lettuce or cabbage leaves or grilled portabella mushrooms as the bread. Simply make the filling for your sandwich, burrito, or taco and place it in a lettuce cup, roll it in your favorite leaf, or build a sandwich in between two grilled portabella mushrooms. Black Bean and Quinoa Burgers Inspired by Vegetarian Times 1 ½ cups cooked quinoa 1 small red onion, finely chopped (1 cup) 1 tsp. virgin coconut oil 1 ½ cups cooked black beans 2 cloves garlic, minced ½ tsp. cumin ¼ tsp. Celtic sea salt ¼ tsp. ground black pepper 1 ½ cup filtered water Place onion in medium skillet and sauté 3 to 4 minutes, or until onion has softened. Stir in ¾ cup black beans, garlic, seasonings, and 1½ cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated. Transfer bean-onion mixture to food processor, add ¾ cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining ¾ cup quinoa and remaining ¾ cup black beans. Let cool. Preheat oven to 350 F, and coat baking sheet with coconut oil. Shape bean mixture into 8 patties (½ cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Guacamole Chicken Salad Lettuce Wraps* *Phase 1 and Phase 3 only (before you ve eliminate/after you ve reintroduce animal proteins) 2 cup cups cooked chicken, cut into little bits or shredded 4 romaine lettuce leaves ½ avocado ¼ lime squeezed 1/8 tsp. cumin 1/8 tsp. garlic powder Celtic sea salt and pepper to taste Mash the avocado in a bowl, add the chicken, spices, and lime juice. Combine mixture and evenly divide among 4 lettuce leaves. 16

17 Falafel Salad Lettuce Wraps Inspired by Ellie Krieger Falafels 2 cups cooked chick peas ¼ cup minced onion 2 cloves garlic, minced 2 tsp. ground cumin ½ tsp. ground coriander ½ tsp. Celtic sea salt ¼ cup cilantro leaves ¼ cup parsley leaves 1 chia egg (1 tbsp. chia seed mixed with 3 tbsp. filtered water allow to sit for about 10 minutes to gel) 2 tbsp. extra virgin olive oil Tahini Sauce ½ cup tahini (sesame paste) 3 tbsp. fresh lemon juice 3-4 tbsp. water, plus more if necessary Salad 8 large romaine lettuce leaves ½ medium cucumber, chopped (about 1 cup) Preheat oven to 425. Combine all falafel ingredients except 1 tablespoon olive oil in the bowl of a food processor. Process for 10 seconds. Stop motor and scrape down sides of bowl, then pulse for another 10 seconds, until all ingredients are well incorporated but mixture is still slightly coarse and grainy. Form mixture into 16 falafel balls and brush with remaining tablespoon olive oil. Bake on baking sheet for 20 minutes, flip falafel balls and bake an additional 20 minutes, until falafel balls are crispy and browned. Combine tahini, lemon juice, and water and stir to incorporate, adding more water to achieve desired consistency. Reserve. Fill each lettuce wrap with 2 falafel balls and chopped cucumber. Drizzle with tahini sauce and serve warm. Lentil Veggie Burgers Inspired by Fannetastic Food 1 cup lentils 1 cup cooked garbanzo beans 6 cloves garlic ½ cup fresh mushrooms 2 tbsp. extra virgin olive oil 3 tbsp. ground flaxseed 1 tsp. turmeric 1 tsp. cumin Celtic sea salt and pepper to taste 1 cup cooked brown rice Preheat oven to 375. Add garbanzo beans, garlic, mushrooms, and olive oil to food processor and process 30 seconds until somewhat uniform. Remove mixture and put in a large bowl. Add lentils and all other ingredients to the bowl. Mix and mash until contents are evenly spread out. Form mixture into 6 patties and place on greased baking sheet. Bake 20 minutes, flipping once half way through. 17

18 Lettuce, Cabbage, or Collard Wraps Black beans, avocado, chopped cilantro, and sliced green onion, Shredded carrots, cabbage, onions, Coconut Aminos, and fresh grated ginger Quinoa, guacamole, green onions, diced cucumbers, and shredded radish Portabello Sandwich Ideas Avocado, red onion, arugula, and hummus Black bean and quinoa burger (recipe p. 12), red onion, avocado, and cilantro chelation pesto (recipe p. 11) Lentil veggie burger, (recipe p. 12) topped with hummus and cucumbers Mung Bean & Brown Rice Burgers Makes ~12 burgers 1 tsp. virgin coconut oil ½ cup mushrooms, sliced ½ cup red onion, chopped 2 cloves garlic, minced 4 cups cooked mung beans 2 cups cooked brown rice 2 chia eggs (2 tbsp. chia seed mixed with 6 tbsp. filtered water allow to sit for about 10 minutes to gel) 1 tsp. cumin 1 tsp. coriander 1 tsp. Herbamare seasoning (if you don t have this, mix ¼ tsp. garlic powder, ¼ tsp. onion powder, ½ tsp. dried parsley) ½ tsp. Celtic sea salt Preheat oven to 350 degrees. Place coconut oil in a medium skillet and melt. Saute mushrooms, onions, and garlic until soft and mushrooms have released their juices. Remove from heat and set aside. Place cooked mushroom mixture and all remaining ingredients in a food processor and pulse until mixture is smooth and sticky. Form mixture into patties and place on greased baking sheet. Bake at 350 for 60 minutes, flipping halfway through, until crisp and brown. Allow to cool, flash freeze, and store in freezer until ready to eat. Reheat in toaster oven or skillet until cooked through. Quinoa Sweet Cakes Inspired by Whole Foods 1 cup cooked quinoa 1 cup cooked green or red lentils ½ cup diced red onion ¼ cup chopped cilantro 1 tsp. cumin ½ tsp. garlic powder ¼ tsp. Celtic sea salt Pinch ground black pepper 1 cup mashed cooked sweet potato, more if needed Preheat oven to 350 degrees. In a medium bowl, mix together quinoa, lentils, onion, cilantro, and seasonings. Add sweet potato, and combine using hands until mixture sticks together easily. If mixture is not sticking together, then add more cooked sweet potato until desired consistency is reached. Form the mixture into patties and arrange on a greased baking sheet or one lined with parchment paper. Bake 15 minutes. Flip and continue baking 15 minutes more, until edges are dry and patties are heated through. Serve with guacamole. 18

19 Steamed Collard Wraps This makes a great alternative to a brown rice or lettuce wrap, as the steamed collard leaf is nice and strong and doesn t fall apart. 4 large collard leaves, stems removed Water (just about 1 inch in a sauce/sauté pan Filling of choice: black bean burger, lentil burger, chicken strips, etc. - get creative Place the water in a pan and bring to a boil. Add the stemmed collard greens, cover and cook for 1 minute, then remove and rinse under cold water to cool off. Wrap your filling of choice (plus toppings) and roll the greens, tucking in the edges. 19

20 Vegetable Dishes & Entrees Bok Choy, Mushroom, and Black Bean Stir-Fry 2 tsp. virgin coconut oil, divided 2 cloves garlic, minced 1 tbsp. Asian Five Spice powder (if not available, use a combo of ground cinnamon, ground cloves, ground pepper, ground star anise, and ground fennel or whatever you have on hand) ¼ cup sunflower seeds or pine nuts 1 cup shitake mushroom caps, sliced 6 tbsp. Coconut Aminos (available on Amazon), divided 1 head of bok choy, thinly sliced 4 green onions, thinly sliced 2 cups cooked black beans ¼ cup Thai basil, shredded In a wok or large sauté pan, heat a 1tsp. coconut oil on high heat. Add garlic, five spice powder, and sunflower or pine nut seeds. Stir fry. Add water as needed and continue to water sauté until the garlic begins to slightly toast. Increase the heat and add mushrooms, add more water as necessary. Cook for 2 3 minutes. Cook the mushrooms the way you like them some people like them well cooked, while others like them only just heated. Add 3 tbsp. of Coconut Aminos and the bok choy. Stir until the bok choy is wilted. Add the remaining Coconut Aminos, 1 tsp. coconut oil, green onions, and black beans. Stir fry for 1-2 minutes or until onions are al dente. Toss basil in with vegetables and serve. Brown Basmati Rice Salad with Adzuki Beans 3 tbsp. red onion, minced 1 tsp. garlic, minced 1 cup brown basmati rice 3 tbsp. flaxseed oil 1 ¾ cups water ½ tsp. Celtic sea salt 2 cups cooked adzuki or mung beans ½ cup celery, chopped 6 tbsp. parsley, finely chopped 6 tbsp. scallions, thinly sliced (about 6 medium) 2 ½ tsp. thyme, minced 3 tbsp. red wine vinegar ¾ tsp. freshly ground black pepper Water sauté the red onion in ¼ inches of water in a small sauce pan for 2-3 minutes until translucent. Add the garlic and cook for 1 minute. Stir in the rice. Add 1 ¾ cups of water, ¼ tsp. salt. Bring to a boil, reduce heat, cover, and simmer for about 35 minutes until the water is absorbed and the rice is done. Place the rice in a medium bowl. Add the beans, celery, parsley, scallions, and thyme. Mix the vinegar, flaxseed oil, ¼ tsp. salt, and pepper. Pour dressing over rice and mix. Serve at room temperature. 20

21 Cauliflower Mash A great substitute for mashed potatoes or white rice 1 medium head cauliflower, cut into florets 1 small yellow onion, chopped 1 2 cloves garlic, minced 1 tsp. fresh chives, chopped 1 tsp. fresh parsley or cilantro, chopped 1 tbsp. virgin coconut oil In a medium pot, place cauliflower and onion in a steamer basket with 1-inch of water and bring to a quick boil. Cover and lower the heat to simmer. Cook for an additional minutes or until soft. Drain and transfer cauliflower to a bowl and mash. Blend in garlic, chives, parsley, and coconut oil with the mashed cauliflower. Alternately, place all the ingredients except fresh herbs in a food processor and process until smooth. Creamy Coconut Curried Chickpeas Recipe courtesy of Superwoman Grad Marie Lundgren 1 large onion, quartered 1 small one inch piece of fresh ginger, peeled 1-2 tbsp. curry powder (amount based on preference) ¼ tsp. ground turmeric 1 tbsp. virgin coconut oil 2 cups cooked chickpeas 1 sweet potato, steamed and mashed 1 10 ounce package of frozen spinach, thawed 1 cups water or vegetable broth Celtic sea salt to taste 3 tbsp. coconut milk Combine onion and ginger in food processor and pulse to create a paste. Set aside. Heat coconut oil in pan and sauté the onion/ginger paste, adding a dash of salt. Drizzle more oil in the pan and add the curry powder. Sauté the curry powder until fragrant, being very careful not to burn. Add the chickpeas, mashed sweet potato, spinach, turmeric, and water/stock. Bring to a boil, add salt to taste, and simmer for about 15 minutes. Stir in the coconut milk and simmer for just a minute or two longer and serve. Cumin and Lime Roasted Sweet Potatoes Inspired by Vegetarian Times 1 large sweet potato (~1.5 lbs) peeled & cubed into ½-in. pieces 1 yellow onion, diced 1 tsp. virgin coconut oil, melted 2 tsp. cumin 1 lime, halved 1/3 cup chopped cilantro Preheat oven to 425 degrees. Toss sweet potato, onion, and oil, and sprinkle with herbs and ½ of squeezed lime. Roast for 45 minutes, remove from oven, and squeeze remaining ½ lime and toss with cilantro. 21

22 Fried Green Quinoa Balls with Avocado Dip Inspired by Healthy Holistic Living Avocado Dip 1 avocado, mashed 1/4 cup coconut milk 1 tbsp. chopped cilantro (optional) 1/8 tsp. onion powder 1/8 tsp. garlic powder Quinoa Balls 1 cup of cooked quinoa 1 handful of baby spinach, kale, or Swiss chard finely chopped 1 sweet potato, cubed 1 chia egg (1 tbsp. chia seed mixed with 3 tbsp. filtered water allow to sit for about 10 minutes to gel) 4 green onions sliced ¼ cup of chopped oregano ¼ cup chopped basil 1 tsp. virgin coconut oil, plus more for frying Celtic sea salt and pepper In a small bowl, prepare avocado dip combining all ingredients. Set aside. Sauté spinach, kale, or Swiss chard in a little bit of coconut oil and set aside. Steam one whole, peeled and cubed sweet potato. Don't overcook. Let cool. Add the sweet potatoes to the quinoa along with the sauteed greens, chia egg, green onion, oregano, basil, salt, and pepper. Using a wooden spoon thoroughly combine ingredients. If you find that it is not binding well add 1 tsp of coconut oil. Roll into equal size balls. If you make them too large they will fall apart during the cooking process. Cook one of two ways: 1. Frying: In a large frying pan, heat coconut oil at medium. Once hot, place balls in the pan, and cook until golden before flipping (flipping too early can cause them to fall apart). 2. Oven Bake: Preheat oven to 400 degrees. Grease baking sheet with coconut oil. Place quinoa balls on baking sheet and brush with a touch of melted coconut oil. Bake for 30 minutes, flipping halfway through (be very careful they might fall apart). 22

23 Lentil, Mushroom, and Sweet Potato Shepherd s Pie Inspired by The Kitchn 5 medium sweet potatoes, scrubbed 1 cup brown or green lentils, washed, soaked, and drained ¾ cup dry (gluten-free) steel cut oats, soaked and drained 1 bay leaf 1 tsp. Celtic sea salt 1 tbsp. virgin coconut oil 1 pound cremini mushrooms, divided 1 onion, chopped 1 carrot, chopped 1 celery stalk, chopped 2 garlic cloves, minced 1 cup vegetable broth 1 tbsp. Coconut Aminos (available on Amazon) ¼ cup chopped fresh parsley Preheat the oven to 400 F. Prick each sweet potato several times with a fork and place on a baking sheet. Roast for 45 minutes to 1 hour, or until very soft to the touch. Set aside to cool. In a medium pot, combine the soaked/drained lentils and oats with bay leaf and salt with ~3 cups (enough to cover) of water. Bring to a boil and lower heat. Simmer uncovered for minutes or until lentils are soft but not mushy, stirring occasionally to keep the oats from sticking to the bottom of the pot. Discard bay leaf and drain mixture into a colander or sieve. While the lentils and oats are cooking, finely chop half of the mushrooms and set aside. Cut the remaining mushrooms into quarters. Warm the coconut oil in a large pot over medium-high heat. Add the quartered mushrooms and a pinch of salt and cook until browned and soft. Add the chopped mushrooms, onion, carrot, celery and garlic and cook, stirring occasionally, until onions are soft and translucent. Lower heat to medium and add the lentil and oat mixture, followed by the vegetable stock, Coconut Aminos and parsley. Taste and add salt if needed. Simmer mixture for 5 minutes. Remove from heat and add a few grinds of black pepper. Preheat oven to 350 F. Peel sweet potatoes with your hands and place in a medium bowl. Use a fork to mash them into a smooth paste and season to taste with salt and pepper. Evenly spread the lentil mixture into a 9x13-inch baking dish. (For thicker layers, use a 9x9-inch pan.) Spoon the sweet potato mixture on top and smooth with a spatula. Bake for 30 minutes, or until the filling is bubbling at the edges. 23

24 Poached Egg with Braised Lentils and Chard Inspired by The Kitchn (Serves 2) Note: this dish is appropriate only during Phase 1, when you re still eating animal proteins and in Phase 3, when you re reintroducing animal proteins. It makes an ideal dish during days 1-4 during Phase 3. Do not eat during Phase 2. ¼ lb. chard (~¼ bunch) 1 tbsp. virgin coconut oil ¼ cup diced yellow onion ¼ cup diced carrot ½ cup dried green or brown lentils, rinsed, soaked, and drained 2 garlic cloves, peeled and smashed 1 bay leaf ¼ tsp. dried thyme (or 1 teaspoon fresh) ½ - 1 cup water ½ tsp. apple cider vinegar, or to taste Celtic sea salt and freshly ground black pepper, to taste 2 eggs 1 tbsp. chopped parsley, for garnish Cut the center stems from the chard and dice them the same size as the onions and carrots. Cut the chard leaves into strips and set aside. Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the onion, carrot, and chard stems and cook, stirring occasionally, until softened, about 5 minutes. Add the lentils, garlic, bay leaf, and thyme and cook, stirring, for 1 minute. Add the water and bring to a boil. Reduce to a gentle simmer and cook, uncovered, for about 10 minutes or until the lentils are cooked but slightly al dente. (If necessary, add more water, a little at a time, to make sure the lentils are just barely covered.) Remove and discard the bay leaf (and garlic, if desired). Add the chard leaves, cover the pan, and cook for another 5-10 minutes until the chard leaves are wilted. Season the lentils with vinegar, salt, and pepper. Meanwhile, fry or poach the eggs. To serve, divide the lentil and chard mixture between dishes, garnish with parsley, and top with eggs. Quinoa Tabbouleh 2 cups cooked and cooled quinoa 1 cup chopped flat leaf parsley ½ cup green onion, chopped 1 garlic clove, minced ½ cup fresh basil, minced 1 tbsp. fresh mint, minced ½ fresh squeezed lemon juice 2 tbsp. extra virgin olive oil 2 celery stalks, chopped 5 radishes, chopped ½ cucumber, chopped Toss all ingredients in a large bowl. Chill for at least 1 hour before serving. 24

25 Roasted Vegetables Rosemary (fresh or dried) 1 sweet potato, cubed into 1-inch pieces 1 large or 2 medium parsnips, cut into 1-inch pieces (make them uniform) 1 large red onion, cut into 1/8ths (you want large chunks) 6 cloves of garlic, peeled and kept whole ½ small cabbage, cut into 1 ½-inch chunks, or a bag of Brussels sprouts Virgin coconut oil to keep the vegetables from sticking to the pan Celtic sea salt and pepper to taste Coat a large casserole or roasting dish with oil. Put in all the vegetables. Add rosemary, salt, and pepper to taste. Cover and place in a 400 degree oven for 30 minutes. (Cover loosely with a wet piece of parchment paper, then aluminum foil.) Remove the covering after 30 minutes and let the vegetables brown for minutes more. Spaghetti Squash with Roasted Brussels Sprouts and Chick Peas Inspired by Fat Free Vegan 1 spaghetti squash 1 pound Brussels sprouts 1 tbsp. virgin coconut oil, split 1 medium onion, halved and thinly sliced 4 cloves garlic, pressed ½ cup vegetable broth 2 cups cooked chick peas 2 tbsp. fresh basil (or 2 tsp. dried) 1 tsp. Herbamare seasoning (if you don t have this, mix ¼ tsp. garlic powder, ¼ tsp. onion powder, ½ tsp. dried parsley) Celtic salt and black pepper, to taste Splash extra virgin olive oil Juice of half lemon Roasted spaghetti squash seeds (optional) Preheat oven to 400. Split spaghetti squash down the middle (lengthwise) and scrape out seeds. Reserve. In a large glass baking dish, with about ½ of water, place each half face down and bake for about 1 hour, or until soft. Remove from oven, allow to cool, and scrape squash out of skin. Place in bowl, add a dash of extra virgin olive oil, Herbamare, and set aside. While spaghetti squash is baking, rinse seeds and coat with 1 tsp. melted coconut oil, Sprinkle with salt and roast for about 15 minutes (while spaghetti squash is roasting), watching carefully that they don t burn. Set aside. While the squash is cooking, prepare the Brussels sprouts. Trim and discard the ends and cut the sprouts in half (quarter larger sprouts). Toss with 1 tsp. melted coconut oil. Place on a baking sheet. When the squash has almost finished cooking, put the sprouts into the oven and bake for about 15 minutes, stirring halfway through. Remove them when they are just beginning to be touched by brown but are not burning (they will finish cooking in the skillet in the next step). In a large, deep, skillet, cook the onions on medium-high heat until they become golden, about 5-6 minutes. Add the Brussels sprouts, garlic, and vegetable broth and cover tightly. Cook for 3-5 minutes, adding more broth or water if skillet becomes dry. Add the chickpeas and basil. Stir in the spaghetti squash mixture, and toss gently to mix. Cook until heated through. Add salt and pepper to taste, along with lemon juice. Serve topped with roasted seeds, if desired. 25

26 Spring Fling Quinoa 1 cup cooked quinoa 2 cups chopped arugula ½ lb. raw asparagus, sliced thinly 1 medium cucumber or zucchini, cut into small cubes ¼ cup minced red onion 2-3 radishes, sliced juice and zest of one lemon 2-3 tbsp. flaxseed oil dried or fresh oregano and thyme to taste Combine the last 4 ingredients in a small bowl and whisk to blend. Set aside. Mix the first 6 ingredients together in a large bowl, toss with dressing and serve. Top with sliced or diced avocado if you like. Stuffed Portabellas 2 Portabella caps 1 tsp. virgin coconut oil ½ red onion, thinly sliced 2 garlic cloves, minced 5 asparagus spears, chopped ½ cup yellow squash, chopped ½ cup zucchini, chopped 3 large basil leaves, rolled up and chopped 1 tsp. fresh oregano 2 handfuls of fresh baby spinach Preheat oven to 400 degrees. Place caps on baking sheet, bake for 5 minutes. Remove and set aside. In skillet, melt coconut oil over medium heat; add in onion cook for 3-4 min, until soft. Add in garlic and a few tbsp. of water, so that the veggies don t stick. Add asparagus, yellow squash, and zucchini. Sauté for about 3-4 minutes. Add basil and spinach, and sauté until spinach is wilted. Split filling between two caps and place back in over for 5 minutes. Stuffed Roasted Acorn Squash When not in Phase 2 (and animal proteins and dairy have not yet been eliminated), you can also add animal protein to this dish. Some that work well include: 1 grilled chicken breast, 1 sweet Italian sausage cooked and cut up, or 1 cup cooked ground beef. 1 acorn squash, cut in half with the seeds removed 1 onion sliced 1 cup mushrooms, sliced 2 cloves garlic, minced 1 cup of spinach or kale leaves (stems removed) 1 tbsp. virgin coconut oil Optional: grilled chicken breast (not during phase 2) or cup of garbanzo beans Heat oven to 400 degrees. Lightly oil a pan and place the acorn squash cut side down. Cook for minutes until the squash is cooked. In a sauté pan, add ½ tbsp. coconut oil and sauté the mushrooms for 3 minutes. Add the onions and cook until light brown. Add spinach (or kale) and garlic. Season with salt and pepper. If the vegetables start to stick, add some water to the pan to un-stick them. Cook until the mushrooms have reduced by half and the onions have started to caramelize. When the acorn squash is finished cooking, turn the halves over and stuff with the vegetable mixture. Top with salt, pepper and the rest of the coconut oil. Return the acorn squash to the oven and cook for 5 10 minutes until it reaches your desired consistency. 26