leek and potato soup herbed flat bread steamed spinach with garlic

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21 1: 2: 3: SOUP HALIBUT AND CRACKERS SIMPLE FOOD leek and potato soup herbed flat bread steamed spinach with garlic halibut en papillote with vegetables arugula pesto green salad with herb

ferment: daikon and hijiki slaw special treat: lemon balm cooler brunch: baked eggs with herbs eggs & dairy: eggs (4) meat, fish & fowl: halibut filets (4 (4-oz each)) fruits, vegetables & herbs:

1 21 1: 2: 3: SOUP HALIBUT AND CRACKERS SIMPLE FOOD leek and potato soup herbed flat bread steamed spinach with garlic halibut en papillote with vegetables arugula pesto green salad with herb vinaigrette steamed millet with dulse butternut squash with herbs green salad with cider vinaigrette! ferment: daikon and hijiki slaw special treat: lemon balm cooler brunch: baked eggs with herbs eggs & dairy: eggs (4) meat, fish & fowl: halibut filets (4 (4-oz each)) fruits, vegetables & herbs: leeks (2 large, 1 medium) new potatoes (1/2 pound) chopped dill (2 tsps) spinach (2 bunches) garlic (3 cloves) zucchini (1 medium) crookneck squash (1 medium) garlic (6 cloves) arugula (2 cups) shallots (3) mixed salad greens (12 cups, loosely packed) red onions (2 small) basil (1 tbsp, chopped) parsley (1/4 cup, 1 tbsp, chopped) sage (2 tbsps, chopped) butternut squash (1 medium) carrots (4) radishes (4) daikon radish (5 pounds) grated ginger (1 tbsp) pantry & dried goods: olive oil (1 cup) pumpkin seed oil (1/2 cup) quinoa flour (1 cup) arrowroot powder (1/4 cup) apple cider vinegar (1/4 cup) kombu (2 strips) millet (1 cup) coconut oil (1 tbsp) dulse flakes (2 tbsps) hijiki (1 cup) spices & seasonings: Celtic Sea Salt cayenne pepper dried dill (1 tsp) dried parsley (1 tsp) dried lemon balm (2 tbsps) cinnamon stick (1) prepared foods: vegetable stock (2 quarts, 1/2 cup) from BodyEcology.com: Body Ecology Vegetable Starter Culture (1 pkg) EcoBloom (1 scoop) Body Ecology Liquid Stevia Concentrate (4 drops) 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: Leek and Potato Soup Herbed Flatbread Steamed Spinach with Garlic Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. In this meal, we pair a simple potato and leek soup with herbed flatbread and steamed spinach. about 40 minutea in advance prepare leek and potato soup. about 30 minutes in advance prepare herbed flatbread. about 15 minutes ahead prepare steamed spinach. Leek and Potato Soup skill level: easy yield: 4 servings time: 35 minutes (stove top), 5 minutes (active) 2 tbsps olive oil 2 large leeks, white and light-green parts only, sliced thin 1/2 pound new potatoes, peeled and chopped 6 cups vegetable stock 1 tsp Celtic sea salt 2 tsps chopped dill 1. Warm oil in a heavybottomed stock pot over medium-high heat. Stir in leeks, sauteing until fragrant - about 4 minutes. 2. Stir in potatoes and vegetable stock. Simmer, covered, for 30 minutes. Remove from heat and puree with an immersion blender until smooth. Stir in the salt and dill, ladle into soup bowls and serve. Herbed Flatbread skill level: easy yield: 4 servings (2 flatbreads per serving) time: 5 minutes (active), 5 minutes (rest), 15 to 20 minutes (oven) 1 cup quinoa flour 1/4 cup arrowroot powder 1 tsp dried dill 1 tsp dried parsley 1/2 tsp unrefined sea salt 3/4 cup water 1. Preheat oven to 400 F and line a baking sheet with parchment paper. 2. Whisk all together and let sit for 5 minutes. 3. Form the dough into 8 balls and press down onto a parchment-lined baking sheet until about 1/4 inch thick. Bake for 15 to 20 minutes and cool completely before serving. Steamed Spinach with Garlic skill level: easy yield: 4 servings time: 5 minutes (active) 15 minutes (stove) 2 bunches spinach, trimmed of tough stems and chopped 2 tsps extra virgin olive oil 2 tsps pumpkin seed oil 2 cloves garlic, peeled and finely minced 1. Place spinach in a steamer basket over rapidly boiling water and steam for 15 minutes or until tender and easy to digest. Transfer to a serving bowl. 2. Whisk oils with garlic. Toss with steamed spinach until well-coated and serve. Body Ecology Diet: Meal Plan: Week #2 2 BodyEcology.com

3 2 Scheduled For: Halibut en Papillote with Vegetables Arugula Pesto Green Salad with Herb Vinaigrette Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. Halibut is a white-fleshed fish with a mild flavor that pairs nicely with a wide variety of herbs and spices. about 30 minutes ahead prepare halibut en papillote with vegetables. about 5 minutes ahead prepare arugula pesto. prepare salad and vinaigrette. Halibut en Papillote with Vegetables skill level: easy yield: 4 servings time: 5 minutes (active), 20 minutes (oven), 5 minutes (resting) 1 medium zucchini, chopped fine 1 crookneck squash, chopped fine 2 cloves garlic, minced 1 medium leek, white and light-green parts only, sliced thin 4 filets skinless halibut (about 4 oz each) 1. Preheat the oven to 375 F. 2. Place four pieces of parchment paper on the counter and evenly distribute the zucchini, squash, garlic and leek. Place halibut filets on top of the vegetables. 3. Fold the parchment paper over the vegetables and fish and crumple the edges to seal them well. Bake for 20 minutes and allow to rest 5 minutes before removing from parchment paper. Arugula Pesto skill level: easy yield: about 1 pint (4 servings) time: 5 minutes (active) 2 cups arugula 1 clove garlic 1/4 tsp Celtic sea salt 1/4 cup olive oil 1/4 cup pumpkin seed oil 1. Combine arugula and garlic in the basin of a food processor and pulse once or twice to combine. Then, continue processing, while pouring the oils into the food processor slowly, in a thin stream. Serve spooned over vegetables and fish. Green Salad with Herb Vinaigrette skill level: easy yield: 4 servings time: 5 minutes (active) for the vinaigrette 1 shallot, minced 1 tbsp chopped basil 1 tbsp chopped parsley 2 tbsps apple cider vinegar 2 tbsps extra virgin olive oil 2 tbsps pumpkin seed oil for the salad 6 cups mixed salad greens 1 red onion, sliced thin 1. Prepare the vinaigrette by whisking shallot with basil, parsley and cider vinegar. Whisk in olive oil. 2. Plate salad greens and red onion, then dress with vinaigrette at the table. Body Ecology Diet: Meal Plan: Week #2 3 BodyEcology.com

4 3 Scheduled For: Steamed Millet with Dulse Butternut Squash with Herbs Salad with Cider Vinaigrette Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. This meal comes together with very little active time in the kitchen. Butternut squash finds a perfect match with the combination of garlic and fresh sage. about 45 minutes ahead soak kombu for Steamed Millet. prepare Butternut Squash with Herbs. about 30 minutes ahead prepare Steamed Millet. about 5 minutes ahead prepare vinaigrette, plate salads and dress at the table. Steamed Millet with Dulse skill level: easy yield: 4 servings time: 20 minutes (soaking), 25 minutes (stove), 5 minutes (to rest) 1 strip kombu 1 cup millet 2 1/2 cups vegetable stock 1 tbsp coconut oil 2 tbsps dulse flakes 1. Place the kombu in a stock pot and cover with filtered water. Allow the kombu to soak for 15 to 20 minutes until it becomes pliable. 2. Place millet in a heavybottomed saucepan, add vegetable stock, add rehydrated kombu, vegetable stock and coconut oil. Bring to a boil over medium-high heat, then immediately reduce the heat to mediumlow. Stir in dulse. Cover and simmer for 20 to 25 minutes or until the stock has been absorbed. 3. Remove from heat and let stand, covered, for 5 minutes. Remove kombu, fluff with a fork and serve. Butternut Squash with Herbs skill level: easy yield: 4 servings 5 minutes (active), 40 minutes (oven) 1 medium butternut squash, peeled, halved, seeded and chopped into 1-inch pieces 1 tbsp olive oil 1 clove garlic, minced 2 tbsps chopped fresh parsley 2 tbsps chopped sage 1/2 tsp Celtic sea salt 4. Preheat the oven to 400 F. 5. Toss the squash into a mixing bowl, drizzle with olive oil and sprinkle with garlic, parsley, sage and salt. Toss to coat, and trasnfer to a baking dish. 6. Bake until tender, about 30 to 40 minutes. Stir once half-way through the cooking time. Green Salad, Cider Vinaigrette skill level: easy yield: 4 servings time: 5 minutes (active) for the vinaigrette 1 shallot, peeled and finely minced 2 tbsps cider vinegar 1/4 cup extra virgin olive oil dash cayenne for the salad 6 cups mixed salad greens 1 small red onion, peeled and sliced thin 4 carrots, peeled and sliced into 1/4-inch rounds 4 radishes, sliced thin 1. Prepare the vinaigrette by whisking shallot with vinegar juice, and olive oil. Adjust seasoning as needed with Celtic Sea Salt and cayenne pepper. 2. Plate salad greens, red onion, carrots and radishes. Dress at the table with vinaigrette. Body Ecology Diet: Meal Plan: Week #2 4 BodyEcology.com

5 Ferment: Daikon and Hijiki Slaw Special Treat: Lemon Balm Cooler Brunch: Baked Eggs Daikon and Hijiki Slaw skill level: easy yield: about 1 1/2 qts time: 10 minutes (active), 10 minutes (soaking) 10 to 14 days (fermentation) 1 package Body Ecology Vegetable Starer Culture 1 scoop EcoBloom 1 strip kombu 1 cup dried hijiki 5 pounds daikon radish 1 tbsp grated ginger 1 tsp Celtic Sea Salt 1. Whisk the contents of 1 package Body Ecology Vegetable Starter Culture with 1 scoop ecobloom and 1/2 cup warm (90-92 F) water and allow to rest while you prepare the other. 2. Place hijiki and kombu in a bowl, cover with warm water by 2 inches and soak for 10 minutes. Drain and rinse. 3. Toss daikon, ginger, and hijiki together withsea salt together in a large bowl and knead together by hand to break up the vegetables. Pour in Vegetable Starter Culture mixture. 4. Place kombu in the jar or fermentation crock, then layer vegetables into the jar and pack them tightly with a wooden spoon so that the liquid submerges them Leave at least 1 inch of head space and ferment at room temperature for 10 to 14 days before tasting. Remove kombu before serving. Baked Eggs skill level: easy yield: 4 servings time: 5 minutes (active), 15 minutes (oven) 4 tsps olive oil 4 eggs 1 shallot, grated 2 tbsps chopped parsley 1/4 tsp Celtic sea salt 1/4 tsp cayenne pepper 1. Preheat the oven to 350 F. 2. Grease 4 ramekins with olive oil, and break an egg open into each of them. Evenly distribute the grated shallot, parsley, salt and cayenne over the top of each egg and bake about 15 minutes or until the eggs are done to your liking. Lemon Balm Cooler skill level: easy yield: about 1 qt time: 10 minutes 1 qt filtered water 2 tbsps dried Lemon Balm 1 cinnamon stick 4 drops Body Ecology Liquid Stevia Concentrate ice 1. Bring water to a boil, pour over lemon balm and cinnamon. Steep for 10 minutes. 2. Stir in stevia, then refrigerate for until cold. Serve over ice. 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

soup and salad butternut squash and lemongrass bisque curried cauliflower & kale salad vegetable curry steamed millet

13 1: 2: 3: soup and salad butternut squash and lemongrass bisque curried cauliflower & kale salad roasted chicken vegetable curry slow-roasted chicken breasts with herbs steamed asparagus mixed vegetable