soup and salad southwestern vegetable quinoa soup green salad with cumin lime vinaigrette lamb-stuffed zucchini cucumber and mint salad

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1 12 1: 2: 3: soup and salad southwestern vegetable quinoa soup green salad with cumin lime vinaigrette one-dish meal stuffed zucchini roasted salmon with bok choy and shiitakes green salad with ginger coconut vinaigrette lamb-stuffed zucchini cucumber and mint salad! ferment: curtido special treat: kiwi lime granita breakfast: coconut lime smoothie meat, fish & fowl: salmon (4 (4-oz) filets) ground lamb (1 lb) fruits, vegetables & herbs: yellow onions (2 small) carrots (4) celery ribs (2) zucchini (2 medium, 2 large) crookneck squash (2 medium) red bell peppers (7) cucumber (4 medium) red onion (3 small) garlic cloves (12) salad greens (16 cups) limes (7) bok choy (2 lbs) grated ginger (3 tsps) asparagus (6 spears) green onions (2) cabbage (3 medium heads) serrano chili peppers (3) kiwis (6) mint (1/4 cup) coconut milk (1/2 cup) pantry & dried goods: extra virgin olive oil (1/2 cup, 1 tbsp) instant wakame (1/4 cup) quinoa (1/2 cup) pumpkin seed oil (1/4 cup) dried shiitake mushrooms (1/2 cup) apple cider vinegar (2 tbsps) wheat-free tamari (2 tbsps) spices & seasonings: Celtic Sea Salt cayenne pepper ground cumin (1 tbsp, 2 3/4 tsps) ground turmeric (1/4 tsp) ground black pepper (1/2 tsp) prepared foods: vegetable stock (2 qts, 1/4 cup) HM from BodyEcology.com: Body Ecology Liquid Stevia Concentrate (1/2 tsp) Body Ecology Vegetable Starter Culture (1 package) EcoBloom (1 scoop) CocoBiotic (4 cups, 2 tbsps) Vitality SuperGreen (1 scoop) 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: Southwestern Vegetable Quinoa Soup Green Salad, Cumin Lime Vinaigrette Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. This Southwestern Vegetable Quinoa Soup is rich in flavor and also very filling. about 40 minutes in advance prepare Southwestern Vegetable Quinoa Soup. about 5 minutes in advance prepare vinaigrette. plate salad, dress at the table. Southwestern Vegetable Quinoa Soup skill level: easy yield: 2 1/2 qts time: 40 minutes (stove) 2 tbsps extra virgin olive oil 1 small yellow onion, minced 2 carrots, minced 2 celery ribs, minced 2 cloves garlic, minced 1 tbsp ground cumin 1/2 tsp cayenne pepper 2 medium zucchini, chopped 2 crookneck squash, chopped 1 red bell pepper, cored, seeded and chopped 1/2 cup quinoa, rinsed well and drained 2 qts vegetable stock or make Kombu Stock (see supplemental recipes, page 6) 1/4 cup instant wakame 1. Warm oil in a heavybottomed stock pot, stir in onion, carrot, celery and garlic. Saute until fragrant - about 3 minutes. Stir in cumin and cayenne, then stir in zucchini, squash and bell pepper and continue cooking a further 3 to 4 minutes. 2. Stir in quinoa and vegetable stock and simmer, covered for 25 minutes. 3. Stir in instant wakame and continue to simmer a further 5 minutes, then serve. Green Salad with Cumin Lime Vinaigrette skill level: easy yield: 4 servings time:5 minutes (active) for the vinaigrette juice of 2 limes 1 clove garlic, minced 1/2 tsp ground cumin 2 tbsps pumpkin seed oil 2 tbsps olive oil for the salad 8 cups loosely packed salad greens 1 red bell pepper, cored, seeded and sliced 1 medium cucumber, peeled if skin is bitter, and sliced 1 small red onion, sliced 1. Whisk lime juice with garlic, cumin, pumpkin seed and olive oils. Store in a mason jar until ready to serve. 2. Plate salad greens, red bell pepper, cucumber and onion. Dress with vinaigrette at the table. Body Ecology Diet: Meal Plan: Week #2 2 BodyEcology.com

3 2 Scheduled For: Roasted Salmon with Bok Choy and Shiitakes Green Salad, Ginger Coconut Vinaigrette Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. A big salad, brimming with vegetables, offers a simple and light main-course dinner - especially when paired with fermented vegetables. Wild-caught salmon is an excellent source of B vitamins as well as omega-3 fatty acids. about 1 hour ahead soak shiitake mushrooms. about 30 minutes ahead prepare Roasted Salmon with Bok Choy and Shiitakes. about 5 minutes ahead plate salad. prepare Ginger Coconut Vinaigrette. dress salad and serve. Roasted Salmon with Bok Choy and Shiitakes skill level: easy yield: 4 servings time: 5 minutes (active), 20 minutes (saoking), 25 minutes (oven) 1/2 cup dried shiitake mushrooms 2 lbs bok choy, sliced 2 tsps grated ginger 4 (4-oz) salmon filets 1/4 cup vegetable stock or make Kombu Stock (see supplemental recipes, page 6) 2 tbsps wheat-free tamari 1. Place shiitakes in a bowl and cover with hot water. Allow them to soak for 20 minutes, then rinse, drain and slice. 2. Preheat oven to 375 F. 3. Arrange bok choy, shiitake mushrooms and ginger in a large oven-proof skillet or baking dish. Place salmon over vegetables. 4. Pour stock and tamari, then roast for 20 to 25 minutes or until the salmon flakes when pierced by a fork. Green Salad, Ginger Coconut Vinaigrette skill level: easy yield: about 1/2 cup time: 5 minutes (active) for the vinaigrette juice of 1 lime 2 tbsps CocoBiotic 1 tsp grated ginger 2 tbsps pumpkin seed oil 2 tbsps olive oil for the salad 8 cups loosely packed salad greens 6 spears asparagus, woody ends removed and chopped into 1-inch pieces 2 green onions, sliced 1. Whisk lime juice with CocoBiotic, ginger, pumpkin seed oil and olive oil. Store in a mason jar until ready to serve. 2. Plate salad greens, asparagus and green onions. Dress with vinaigrette at the table. Body Ecology Diet: Meal Plan: Week #2 3 BodyEcology.com

4 3 Scheduled For: Zucchini Stuffed with Lamb Cucumber and Mint Salad Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. Zucchini is stuffed with lamb, vegetables and spices, then baked, sliced and served. Here we pair it with a light Cucumber and Mint Salad. about 50 minutes ahead prepare Zucchini Stuffed with Lamb. about 5 minutes ahead prepare Cucumber and Mint Salad. Zucchini Stuffed with Lamb skill level: easy yield: 4 servings 10 minutes (stove), 30 to 40 minutes (oven) 2 large zucchini 1 tbsp olive oil 1 small yellow onion, sliced 2 cloves garlic, minced 1 lb ground lamb 4 red peppers, cored, seed and chopped fine 1/4 tsp ground cumin 1/4 tsp cayenne pepper 1/4 tsp ground turmeric 1/2 tsp ground black pepper 1. Preheat the oven to 375 F. 2. Split the zucchini lengthwise, and scoop out the seeds and flesh. The zucchini shells should be about 1/4-inch thick. Reserve 1 cup of the zuchhini flesh and chop it coarsely. 3. Melt olive oil in a skillet over a medium heat, then toss in onion and garlic and fry until fragrant - about 2 minutes. Stir in ground lamb and continue to cook until the lamb is well-browned. Stir in the peppers, reserved zucchini, cumin, turmeric, cayenne and black peppe. Continue cooking for an additional 5 minutes. 4. Spoon the lamb mixture into the zucchini shells, transfer to a baking dish. Add about 1/2 cup of water to the dish and bake for 30 to 40 minutes. Slice and serve. Cucumber and Mint Salad skill level: easy yield: about 4 servings time: 5 minutes (active) 3 medium cucumbers, peeled if skin is bitter, halved, seeded and sliced 1 red onion, sliced 1/4 cup chopped mint 2 tbsps cider vinegar 2 tbsps extra virgin olive oil 1. Toss all together, adjust seasoning with Celtic Sea Salt and serve. Body Ecology Diet: Meal Plan: Week #2 4 BodyEcology.com

5 Ferment: Curtido Special Treat: Kiwi Lime Granita Breakfast: Coconut Lime Smoothie Limes are rich in vitamin C, a potent antioxidant that supports skin health, collagen formation and the immune system. Curtido skill level: easy yield: about 2 qts time: 10 minutes (active), 10 minutes (soaking) 14 to 21 days (fermentation) 1 package Body Ecology Vegetable Starter Culture 1 scoop EcoBloom 3 medium heads cabbage, cored and shredded 2 medium carrots 1 red bell pepper, cored, seeded and sliced 1 small red onion, sliced 8 cloves garlic, minced 3 fresh serrano chili peppers 2 tsps ground cumin 2 tsps 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. Toss cabbage, carrots, bell pepper, red onion, garlic, chili peppers and cuming together sea salt. Stir in starter culture and pack tightly into mason jars or vegetable fermenting devices, adding water as needed until vegetables are submerged completely. Ferment at room temperature for 14 to 21 days. Kiwi Lime Granita skill level: easy yield: 4 servings time: 5 minutes (active), 8 to 12 hours (fermentation), 6 hours (freezing) 6 kiwis, skin removed and chopped 2 cups CocoBiotic juice and zest of 2 limes 1/2 teaspoon Body Ecology Stevia Liquid Concentrate 3. Place kiwis in a bowl with CocoBiotic. Cover it loosely with a towel and allow it to ferment at room temperature for 8 to 12 hours. 4. Transfer to a food processor and add lime juice, lime zest and Stevia Liquid Concentrate. Process until smooth. Pour into a container and freeze for 6 hours, scraping every 30 minutes with a spoon. Then serve. Coconut Lime Smoothie skill level: easy yield: about 2 servings time: 5 minutes (active) 2 cups CocoBiotic juice of 2 limes 1 cup filtered water 1/2 cup coconut milk 1 scoop Vitality SuperGreen 1. Place all in a blender, blend until smooth and serve. 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