Danielle Omar, MS, RD foodconfidence.com Page1

Transcription

1 Danielle Omar, MS, RD foodconfidence.com Page1

2 Table of Contents Sample Meal Plan Beginner... 3 Sample Meal Plan Advanced. 4 Sample Meal Plan Vegan. 5 Shopping List 6 Green Smoothies 7 Breakfast 10 Veggie & Green Salads. 12 Grains & Beans. 16 Veggie Wraps & Noodles 26 Soups. 31 Veggie Side Dishes. 35 Chicken & Turkey Fish & Seafood Dips and Spreads Detox Salad Dressing 48 Healthy Snacks 50 Treats.. 55 Page2

3 BEGINNER Limit meat, grains/beans to once/day BREAKFAST LUNCH DINNER SNACKS MON Spicy Pear Smoothie Quinoa Nori Bowl Baked Chicken with Creamy Kale Salad Green Apple with Almond Butter & Cinnamon TUES Acai Berry Bowl Nori Wrap with leftover Quinoa Thai Turkey with Cabbage Carrots & Celery with Hummus WED Green Tart Smoothie Leftover Thai Turkey with Cabbage Black Bean Butter Lettuce Cups with Soup Wild Blueberry Chia Pudding THU Green Eggs & Ham Leftover Black Bean Lettuce Cups Walnut Crusted Sole with Rainbow Salad Toasted Kale Chips FRI Cran-Apple Greens Smoothie Leftover Rainbow Salad with 2 hardboiled eggs Stuffed Bell Peppers with Apple Fennel Salad Apricot Energy Bar SAT Almond Pancakes Avocado Green Wrap with Warm Almond Soup Sweet Potato Kale Frittata Carrots & Celery with Hummus SUN Orange & Vanilla Muesli Broccoli Soup with leftover Frittata Mushroom & Hazelnut Loaf with Side Salad Spiced Pear & Apple Crumble Page3

4 VEGAN Limit grains/beans to once/day BREAKFAST LUNCH DINNER SNACKS & TREATS MON Spicy Pear Smoothie Leftover Cauliflower Rice bowl Lentil, Sweet Potato Fennel Stew Green Apple with Almond Butter & Cinnamon TUES Acai Berry Bowl Leftover Lentil, Sweet Potato Fennel Stew Creamy Kale Salad with Broccoli Soup Steamed Artichoke (make 2) WED Green Tart Smoothie Collard Green Banh Mi with Cucumber Salad Cabbage &Chick Pea Skillet Steamed Artichoke THU Grapeful Smoothie Nori rolls with green salad Autumn Quinoa 2 Wild Blueberry Balls FRI Cran-Apple Greens Smoothie Leftover Autumn Quinoa Butternut Apple Soup with with Apple Fennel Salad 2 Wild Blueberry Balls SAT Non-Dairy Parfait Avocado Green Wrap with Warm Almond Soup Spaghetti Squash with Pesto, lentils and Shitake Pumpkin Pie Chia Pudding SUN Orange & Vanilla Muesli Kale & Mandarin Orange Salad Fried Cauliflower RIce Lara Bar Page4

5 ADVANCED Limit dried & fresh fruit, grains, & beans to once/day. During final week of detox, eliminate grains BREAKFAST LUNCH DINNER SNACKS & TREATS MON Spicy Pear Smoothie Collard Veggie Wrap Baked Chicken with Creamy Kale Salad Raw Ranch Dip with Veggies TUES Acai Berry Bowl Nori Wrap Thai Turkey with Cabbage Carrots & Celery with Hummus WED Green Tart Smoothie Leftover Thai Turkey with Cabbage Black Bean Butter Lettuce Cups with Soup Steamed Artichoke (make 2) THU Green Eggs & Ham Leftover Black Bean Lettuce Cups Walnut Crusted Sole with Rainbow Salad Steamed Artichoke FRI Cran-Apple Greens Smoothie Leftover Rainbow Salad with 2 hardboiled eggs Almond Warm Soup with Apple Fennel Salad Kale Chips SAT Almond Pancakes Avocado Green Wrap with Warm Almond Soup Sweet Potato Kale Frittata Carrots & Celery with Hummus SUN Grapeful Smoothie Broccoli Bean Soup with slice of leftover Frittata Mushroom & Hazelnut Loaf with Side Salad Roasted Pumpkin Seeds Page5

6 Shopping List Produce apples avocados Baby spinach bananas beets Brussels sprouts butter lettuce butternut squash carrots celery cucumbers cremini mushrooms fennel ginger root green cabbage herbs: sage, tarragon, parsley, cilantro, mint, basil, oregano kale (lacinato & curly) leeks lemons and limes mandarin oranges mung bean sprouts navel oranges pears persimmon pomegranate shallots, garlic shitake mushrooms sweet potatoes Swiss chard tomatoes white & green onions Grains, Beans & Canned Goods black, cannellini, mung, garbanzo beans brown and wild rice canned full fat / light coconut milk canned sustainably caught salmon capers and olives lentils (beluga, French, etc) millet pumpkin puree quinoa vegetable broth, organic Spices & Condiments allspice almond butter Celtic sea salt cinnamon, nutmeg, ground ginger cumin curry powder grapeseed oil horseradish mirin mustard olive oil raw apple cider vinegar rice wine vinegar sesame seeds tamari or Nama Shoyu unrefined coconut oil vanilla extract, hazelnut extract Poultry, Fish & Eggs cod, trout, sole organic chicken breast organic ground turkey organic turkey cutlet organic, cage free eggs shrimp peeled & deveined wild-caught salmon Frozen mixed berries, mango, pineapple, cranberries, Sambazon Acai Miscellaneous chia, hemp and ground flax seed Dandy Blend or Teechino dried cranberries, currants, golden raisins fresh salsa herbal teas hummus nori / seaweed snacks raw cacao powder and cacao nibs raw cashews, almonds, walnuts, hazelnuts raw sunflower seeds and pumpkin seeds raw sauerkraut unsweetened almond / coconut milk Page6

7 The Recipes Green Drinks & Smoothies Green & Glowing Smoothie [Serves 1] ½ bunch kale 1 handful spinach ½ cucumber 1 apple, sliced 1 cup unsweetened coconut milk ½ cup frozen mango 1 Tbsp ground flax seed Blend and enjoy! Serve over ice. Spicy Pear Smoothie [Serves 1] 1 cup unsweetened coconut milk 1 large handful kale ½ banana 1 pear, chopped dash of cinnamon 1Tbsp ground flax seed Blend and enjoy! Serve over ice. Cran-Apple Greens [Serves 1] 1/2 cup fresh cranberries 1 apple, peeled and diced 1/2 frozen banana 1 inch piece ginger root 1 handful spinach 1/2 cup unsweetened coconut milk 1 cup ice Blend and enjoy! Serve over ice. Page7

8 Berry Cleansing Drink [Serves 1] 2 handfuls of baby spinach ½ cup unsweetened cranberry juice ½ cup mixed frozen berries strawberries, blueberries & raspberries ½ cucumber 2-3 dates, pitted 1 Tbsp ground flax seed Blend and enjoy! Serve over ice. Morning Green Drink [Serves 1] 1 cup cold water 1 head organic romaine lettuce, chopped 1 stalk organic celery (about 1 1/2 cups) 2-3 cups of chopped spinach 1 organic apple 1 cup frozen pineapple ½ banana 2 Tbsp of fresh lemon juice Blend the romaine and spinach with water until smooth. Gradually moving to a higher speed, add the celery apple, and pineapple. Add banana and lemon juice last. Serve over ice! Lime Mint Drink [Serves 1] 2 Tbsp lime juice 1 bunch fresh mint 1 apple 1 head of romaine 4-6 oz cold water Blend all ingredients together, adjust lime and water to taste. Serve over ice. Page8

9 Roots & Berries [Serves 2] 1 cup frozen strawberries 1 raw beet, peeled 3 Tbsp pomegranate seeds 2 Tbsp dried goji berries 2 dates, pitted 1 inch piece ginger 1 tsp vanilla extract 1 cup unsweetened almond milk Blend all ingredients together, add more milk if too thick. Warming Citrus Mint [Serves 1-2] 1 red grapefruit, peeled 2 cups frozen strawberries 6-8 sprigs fresh mint 1 tsp vanilla 1 inch piece fresh ginger Bend and enjoy! Grapeful Morning [Serves 1-2] 2 cups of baby spinach 1 cup red seedless grapes 1 frozen banana 4-6 oz coconut water Bend and enjoy! Green Tart [Serves 1-2] 1 head romaine lettuce 1 large cucumber 4 leaves kale 1 whole grapefruit, peeled 6-8 oz coconut water Blend and enjoy! Page9

10 Breakfast Acai Berry Bowl [Serves 1] 1 Açaí berry smoothie pack (frozen, unsweetened from Sambazon) 1 cup unsweetened almond milk 1 banana ½ cup frozen strawberries 1 Tbsp plant-based protein powder Topping: Handful fresh strawberries and blueberries 1-2 Tbsp hemp seeds Combine all the ingredients in a blender and blend until thickened. Transfer mixture into a cereal bowl. Top with fresh berries and hemp seed. Almond Pancakes w Blackberry Compote [Serves 2-3] ¼ cup almond butter ¼ cup unsweetened applesauce 1 whole egg ¼ teaspoon baking soda ¼ teaspoon cinnamon ¼ teaspoon vanilla extract For The Compote: 2 cups fresh blackberries Juice from 1 small orange In a medium bowl, combine all of the ingredients and mix until a smooth, uniform batter is created. Heat blackberries over medium heat until they re soft and the sauce has thickened. Crush berries as needed. Add stevia, if desired. Baked: Preheat oven to 350 F and line a baking sheet with parchment paper. Using a ¼ measuring cup, pour batter onto baking sheet, making 4-5 pancakes. Bake minutes, or until pancakes are fluffy and golden. Pan Fried: Grease a skillet with coconut oil. Heat pancakes in skillet over medium-high heat. Flip when the edges are firm and golden, about 4 minutes each side. Serve hot, with fresh fruit, blackberry compote or applesauce. Page10

11 Greens Eggs No Ham [Serves 1] 1 tsp coconut oil 4-5 kale leaves shredded or cut into ribbons 2 eggs 2 sprigs of mint, minced (optional) Sea salt and pepper Heat coconut oil in a pan until melted, add kale and sauté until bright green and a bit wilted. Crack eggs into the kale and mix to scramble the eggs. Top with mint and season with salt and pepper. Non-Dairy Apple Parfait [Serves 2] ½ cup soaked raw cashews (soak at least 20 minutes up to an hour) ½ cup unsweetened almond or coconut milk from a carton (not canned) ½ teaspoon vanilla extract 1/3 cup rolled gluten-free oats, raw 1 tablespoon hemp seeds 1 cup chopped apple To make cream, combine cashews, milk and vanilla in a blender and blend until smooth. In a small cup, layer ingredients: dollop of cashew cream then a spoonful of chopped apples. Top with raw oats and hemp seeds. Orange & Vanilla Overnight Meusli [Serves 4] 1 1/2 cups gluten free rolled oats 1 Tbsp chia seeds 1 tsp vanilla extract 1 ½ cups fresh orange juice 4 Tbsp sunflower and pumpkin seeds 4 Tbsp unsweetened shredded coconut Fresh berries for serving The night before: Mix the oats, chia and vanilla in a bowl, add freshly squeezed orange juice and stir to combine. Place bowl, covered in the fridge overnight. In the morning: Place the soaked oats evenly into 4 bowls. Sprinkle on seeds, fresh fruit, and lightly toasted coconut. Keeps for 3-5 days in the fridge. Page11

12 Veggie & Green Salads (Lunch/Dinner) Butter Lettuce, Pomegranate & Pistachio Salad [Serves 4] 1 large head of butter lettuce ½ organic cucumber, sliced 1 pomegranate, seeded or 1/3 cup seeds 1 avocado, cubed ¼ cup shelled pistachios, chopped For the Dressing: ¼ cup rice wine vinegar ½ cup olive oil 1 garlic clove, minced Whisk salad ingredients in a small bow. Hand tear the butter lettuce into a salad bowl. Add the rest of the ingredients and toss with the salad dressing. Creamy Kale Salad with Beets 1 ripe avocado, halved, seed removed 2 Tbsp apple cider vinegar 2 tsp Dijon mustard 3 Tbsp walnut oil or extra-virgin olive oil Celtic sea salt and freshly ground black pepper 1/2 bunch kale (8 oz.), stemmed and coarsely chopped 2 small red beets, peeled and thinly sliced 1 sweet, crisp apple, cored and cut into thin wedges 1/2 cup toasted walnuts, chopped Combine avocado, vinegar, mustard, and oil in a food processor. Pulse until smooth (it will be thick); season with salt and pepper. Add kale to large serving bowl. Massage a few tablespoons of dressing into the kale. Keep massaging until gets tender and reduces. Add beets, apple, and walnuts into the bowl. Toss with remaining avocado dressing. Page12

13 Rainbow Broccoli Sprout Salad with Egg [Serves 2] 1 cup mixed greens 1 cup baby greens ½ cup watercress ½ cup brocco sprouts ½ cup shredded beets ½ cup shredded carrots 1 hard-boiled egg For the Dressing: 2 Tbsp olive or flaxseed oil ¼ tsp dried mustard 1 tsp minced garlic 1 Tbsp apple cider vinegar ½ cup chopped cilantro 2 Tbsp lemon juice Combine the greens, watercress, broccoli sprouts, beets and carrots in a large bowl. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the salad greens and toss lightly. Garnish with egg. Kale & Mandarin Salad w/ Tahini Dressing [Serves 2] 1 large bunch of kale (any variety) - remove thick stems/shred leaves by hand 2 Tbsp hemp seeds 2 Tbsp raw sunflower seeds 1/2 apple, sliced 1/2 avocado, diced/tossed in lemon juice handful of cherry tomatoes, diced 1/2 cup juice-packed mandarin oranges 1 small sweet onion, thinly sliced black pepper For the Dressing: 2 1/2 Tbsp tahini 3 Tbsp rice vinegar 2 tsp apple cider vinegar 1-2 tsp olive or grapeseed oil few drops stevia (optional) Wash and dry kale. Pull leaves from thick lower stems and chop. Add to large mixing bowl. Briskly mix together dressing ingredients. In a large bowl, add kale and a few tablespoons of the dressing. Massage the kale with the Page13

14 dressing until soft and wilted. Fold in hemp and sunflower seeds. Add the remaining toppings and toss gently with remaining dressing. Apple and Fennel Salad [Serves 4] 2 fennel bulbs 2 green apples 1 cup pomegranate seeds ½ cup chopped walnuts For the Dressing: ½ cup orange juice 3 tablespoons apple cider vinegar 2 tablespoons olive oil 1½ tablespoons prepared whole-seed mustard Use a knife or mandoline to thinly slice the fennel bulb and julienne the apple. Add to medium-size bowl. Whisk dressing ingredients in a small bowl and pour the dressing over the salad. Toss well and serve. Top with pom seeds and walnuts. Loaded Kale & Veggie Salad [Serves 4] 1 head of kale, cut into small ribbons 2 stalks of celery, diced 1 cucumber, diced 2 carrots, diced 1 beet, shredded 1 Tbsp sunflower seeds 1 can of garbanzo beans drained and rinsed add any vegetables you love! For the Dressing: ¼ cup fresh squeezed lemon juice 2 Tbsp apple cider vinegar 2/3 cup olive oil 1 tsp pepper 1 tsp dried oregano Celtic sea salt Whisk all dressing ingredients together and season with salt. In a large bowl, add kale and a few tablespoons of the dressing. Massage the kale with the dressing until soft and wilted. Add the rest of the veggies to bowl and toss with remaining dressing. Page14

15 Fruity Red Cabbage with Citrus Dressing [Serves 4-6] ½ red cabbage (can buy pre-shredded) 2 oranges, segmented 20 grapes, halved ¼ red onion, sliced ¼ cup walnuts 1 handful parsley For the Dressing: juice from ½ orange 2 Tbsp extra virgin olive oil Few drops liquid stevia Celtic sea salt and pepper Slice the red cabbage, oranges and onion very thin. Then slice the grapes and chop the walnuts and parsley. Throw everything into a serving bowl. Whisk together the orange juice, stevia, oil, salt and pepper in a separate bowl. Pour dressing over salad. Page15

16 Grains & Beans (Lunch or Dinner) Quick Quinoa [Serves4] 1 cup quinoa, rinsed 1 ½ cups water or organic vegetable broth Dash of salt Combine the quinoa and water/broth in a pot and bring to a boil over medium heat. Reduce heat to simmer, cover and cook until water is absorbed, minutes. I like to add some lemon zest to the pot while simmering. Quinoa Nori Bowl [Serves 1] 1/2 cup cooked quinoa handful shredded red cabbage handful shredded lettuce handful shredded carrots 2 tsp sesame seeds Small handful shredded nori (I like the roasted, seasoned kind; you can also use seaweed snacks) For the dressing: 1 Tbsp tamari or nama shoyu 1 Tbsp rice wine vinegar 1 tsp sesame oil Few drops liquid stevia Wasabi to taste (optional) For the toppings: Sliced avocado Shredded nori Pickled ginger Sliced mushrooms Sprinkle sesame seeds Add the salad bowl ingredients to a bowl and stir to combine. Make the dressing by adding all the dressing ingredients to a small jar and mix well. Add to the bowl and stir so that all ingredients are coated. Add desired toppings and eat! Page16

17 Lentil Salad with Cucumbers & Olives [Serves 6] 2 cups French lentils (I use Trader Joes or Melissa s ready to eat lentils) 2 garlic cloves, smashed 2 bay leaves 1/2 tablespoon whole grain mustard 1/2 teaspoon salt 2 tablespoons apple cider vinegar 4 tablespoons extra virgin olive oil 2 cucumbers, chopped into 1/2-inch pieces 1 cup pitted Kalamata olives, roughly chopped 3/4 cup fresh mint, roughly chopped Combine the lentils, garlic, and bay leaves in a large pot and cover with water by 2 inches. Bring to a boil over high heat, then reduce to a simmer and cook until just tender, about 15 minutes. Drain the water and pull out the garlic and bay leaves. Refrigerate until cold. While the lentils are chilling, make the vinaigrette. In a small bowl, whisk together the mustard, salt, and vinegar. Drizzle in the olive oil, whisking constantly until the dressing has emulsified. Combine the lentils, cucumbers, olives, and mint in a large bowl. Pour over the vinaigrette and toss to evenly coat. Green Beans & Quinoa with Cranberries [Serves 4] 1 lb green beans, trimmed 2 cups quinoa, rinsed 2 spring onions, thinly sliced 1/2 cup golden raisins 1 cup toasted hazelnuts, coarsely chopped or halved 1/2 cup fresh cranberries For the Dressing: 4 Tbsp Dijon mustard, preferably coarse grained few drops liquid stevia juice from 1 lemon 3 Tbsp apple cider vinegar 4 Tbsp olive oil sea salt & black pepper Trim the edges of the green beans. Blanch by placing them in a large sauce pan full of 2 ½ cups of boiling water and a pinch of salt. Remove beans after 1 minute but don t toss the water. Set the beans aside. Rinse off the quinoa, then add it to the pot of water and bring water back to a boil. Once boiling, reduce heat to simmer and cover for about 16 minutes, or until all the water is absorbed. In a small bowl, whisk together the mustard, stevia, lemon juice, Page17

18 and vinegar. Slowly add oil and whisk for about 30 seconds. Add salt and pepper to taste. In a large bowl, add blanched beans, cooked quinoa, onion and raisins. Pour in dressing and toss until everything is well mixed. Top with toasted hazelnuts and cranberries. Roasted Beet & Millet Spinach Salad 6-8 beets 1 Tbsp olive oil 1/8 tsp Celtic sea salt 1 cup millet, rinsed 2-3 large handfuls of spinach Dressing: 2 Tbsp olive oil 2 Tbsp apple cider vinegar 1 tsp each thyme, parsley, rosemary, and sage 2-3 drops liquid stevia Preheat oven to 425. Wash and cube beets, toss with 1 tablespoon of olive oil and a pinch of salt. Roast beets until tender, minutes. Bring 2 cups of water and pinch salt to boil. Add millet and pinch salt. Reduce heat to simmer and cook, covered for 15 minutes. Remove from heat and let sit for 5 minutes, then fluff with fork. In a small bowl, whisk together the olive oil, vinegar, herbs, and stevia. Place the roasted beets, 1 cup of cooked millet, and spinach in a bowl and toss with dressing. Serve warm. (Can sub out quinoa or rice instead of millet.) Sweet Potato and Vegetable Curry [Serves 4] 1 onion, peeled and diced 1 Tbsp curry powder 2 carrots, peeled and diced 1 medium cauliflower, cut into florets 2 medium sweet potatoes, diced 1 cup Brussel sprouts, halved 2 cups garbanzo beans, rinsed and drained 15oz can coconut milk (can do light) 4 cups vegetable broth 2 bunches greens, washed & cut (kale, bok choy, escarole, collards, etc.) Celtic sea salt and pepper to taste fresh basil for garnish 2 Tbsp coconut oil Page18

19 In a large pot heat coconut oil and sauté onions and curry spices until onions are soft. Add vegetables, beans, and coconut milk. Bring to simmer, then add vegetable stock. Simmer until potatoes are tender (about 15 mins). Add greens and season with salt and pepper. Garnish with basil. Butternut Squash & Mushrooms w/ Rice [Serves 4] 1 cup brown rice 3 cloves garlic, minced 1 leek, thinly sliced 1 cup shitake mushrooms 1 small butternut squash, cut into small.5 cubes 1 Tbsp coconut oil 1 handful chopped sage 2 Tbsp grapeseed oil Heat oven to 400º. Toss the squash in coconut oil, salt and pepper. Roast for 20 minutes until fork tender. Bring 2 ½ cups water, a pinch salt and 1 cup rice to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, minutes. Let stand 5 minutes, then fluff with a fork. While rice and squash cook, heat 2 tablespoons grapeseed oil in a sauté pan and cook leeks until soft, about 8 minutes. Add garlic and mushrooms and cook for another 7-8 minutes. Combine the rice, squash, mushroom and leek mixture in a bowl. Add sage, salt and pepper and toss with remaining olive oil. For added protein add shredded chicken (during phase 1 and phase 3) or a can of garbanzo beans. Wild Rice Salad with Cherries & Pecans 1 cup wild rice 1/2 cup dried unsweetened cherries, chopped 1/3 cup chopped toasted pecans 1/3 cup chopped toasted unsalted cashews 1/4 cup finely chopped green onions 2 Tbsp finely chopped celery 2 Tbsp finely chopped red onion Dressing: 2 Tbsp apple cider vinegar 1 Tbsp lemon juice 1 clove garlic, minced 1 tsp Dijon mustard few drops stevia 1/3 cup extra virgin olive oil 1/2 tsp ground pepper Page19

20 Bring 4 cups water and pinch salt to a boil, stir in 1 cup uncooked wild rice. Reduce heat and simmer, covered minutes or just until kernels puff open. Uncover and fluff with a fork and simmer an additional five minutes. Drain off any excess liquid. While rice is cooking, to a large bowl, add, dried cherries, pecans, cashews, green onion, celery and red onion. In a blender, add vinegar, lemon juice, garlic, mustard and stevia. While the blender is running, gradually pour in the olive oil. Once rice has cooled, add to the salad bowl. Pour dressing over rice mixture and toss well to combine. Curried Quinoa & Apple Salad 1/4 cup dry roasted almonds 1 cup quinoa, rinsed 2 Tbsp dried currants 1 small apple, cut into 1/8-inch-thick wedges 1/4 cup fresh mint leaves, coarsely chopped, plus more for garnish For the Dressing: 2 Tbsp extra-virgin olive oil few drops liquid stevia 1 Tbsp finely chopped shallot 1 Tbsp curry powder 1/4 tsp Celtic sea salt 2 Tbsp fresh lemon juice freshly ground pepper Combine the quinoa with 1 ½ cups water and a pinch salt in a pot. Bring to a boil over medium heat. Reduce heat to simmer, cover and cook until water is absorbed, minutes. Coarsely chop nuts. Whisk together stevia, shallot, curry powder, salt, pepper, lemon juice and oil in a small bowl. Add cooled quinoa, currants, apple, mint, and nuts to a large bowl. Toss well with dressing. Garnish with mint. Autumn Quinoa [Serves 4-6] 2 cups red quinoa, rinsed 4 cups vegetable broth ½ bunch Swiss chard, cut into ribbons 4 cloves of garlic minced 2 shallots, chopped 1 15oz can of white or garbanzo beans 1 sweet potato, grated 1 beet, grated 1 carrot, grated Page20

21 1 bunch fresh sage, cut into ribbons ½ cup almond slivers zest and juice of one lemon ¼ cup olive oil In a pot, combine quinoa, vegetable broth, pinch salt, garlic and shallots. Cook on medium heat for minutes until liquid is absorbed. After cooked, transfer to large bowl, stir in the rest of the ingredients and season with salt and pepper. Quinoa w. Squash, Leeks & Baby Spinach 2 Tbsp olive oil 1 medium leek, cleaned and thinly sliced 2 cups peeled and diced butternut squash 1 cup quinoa, rinsed 2 cups organic baby spinach 2 Tbsp toasted pine nuts 5 leaves sage, chopped 1/8 tsp Celtic sea salt pepper Preheat the oven to 425F. Combine the quinoa with 1 ½ cups water and pinch salt in a pot and bring to a boil over medium heat. Reduce heat to simmer, cover and cook until water is absorbed, minutes. Toss the diced squash in olive oil, salt and pepper; roast at 425 for about 20 minutes. While roasting, heat one tablespoon of olive oil in a large saucepan over medium-high heat. Add the cleaned and sliced leeks and sage and cook, stirring occasionally, until soft, about 5 minutes. When squash and quinoa are ready, add to the pan. Then add baby spinach, a few handfuls at a time, gently stirring until it just begins to wilt. Remove from the heat. Sprinkle with the pine nuts. Season with salt and pepper, to taste. Lentil and Fennel Stew with Sauerkraut [Serves 4-6] 2 Tbsp coconut oil 1 tsp cumin seeds ½ tsp ground turmeric ½ tsp ground cardamom ½ tsp ground cilantro 1 pinch ground cayenne 1 inch fresh ginger, minced 4 garlic cloves 1 large red onion, diced 2 medium size sweet potatoes, cut into bite-size pieces Page21

22 1 fennel bulb, halved and thinly sliced 1 cup lentils, rinsed 2 4 tbsp sauerkraut, more for serving Celtic sea salt & pepper, to taste Rinse and drain the lentils and add to large pot with 2 cups of water. Cover and let simmer for 30 minutes or until the lentils and potatoes are cooked. Melt coconut oil in a thick-bottomed pot on medium heat. Add cumin, turmeric, cardamom, cilantro and cayenne. Stir constantly to prevent it from burning. When the spices smell fragrant, add ginger, garlic and onions and cook for about 3 5 minutes. Add a little water if it is to dry. When done, add sweet potatoes and fennel to pan, cook 2-3 minutes. Season to taste with salt and pepper. Serve topped with sauerkraut and fresh herbs. Trio of Beans with Lemon Millet [Serves 4-6] 1 can/box white beans, drained and rinsed 1 can/box garbanzo beans, drained and rinsed 1 can/box black beans, drained and rinsed 2 Tbsp raw sliced almonds 1 cup millet, rinsed Zest and juice of ½ lemon + juice of ½ lemon 1 Tbsp olive oil 2 scallions, chopped 1 stalk celery, finely chopped 1 bunch parsley, roughly chopped For the Dressing: Celtic sea salt and pepper 1 tsp wholegrain mustard few drops stevia 3 Tbsp olive oil 1 clove garlic, minced Bring 2 cups of water and pinch salt to boil. Add millet, lemon zest and 1 Tbsp of olive oil to pot. Reduce heat to simmer and cook, covered for 15 minutes. Remove from heat and let sit for 5 minutes, then fluff with fork. Place the beans in a large salad bowl, add almonds, scallions, celery and parsley. In a small bowl, whisk together the salt and pepper, garlic, few drops stevia, whole grain mustard, juice of ½ lemon and 3 Tbsp olive oil. Pour dressing over the salad and mix well. Place the lemony millet on a large serving plate, top with the bean salad and serve. Page22

23 Cabbage and Chickpea Skillet [Serves 2] 2 Tbsp olive oil 1/2 sweet potato, diced into very small cubes 1 large shallot, sliced very thin 1 can chickpeas, drained and rinsed 3 cups finely shredded green cabbage (can use bagged version) 1 tsp nutritional yeast Celtic sea salt and pepper Dice sweet potato into very small cubes and shred cabbage (if not shredded). Heat oil in large skillet over medium heat. Add potatoes with a bit of salt, stir and cover for about 5 minutes. Add shallot and beans. Cook 5 minutes more, tossing a few times. Add cabbage, toss mixture and cover. Cook for an additional 5-10 minutes, or until cabbage and potatoes are soft. Add salt and pepper, to taste. Sprinkle with nutritional yeast and serve. Stuffed Bell Peppers [Serves 4] 4 bell peppers, halved lengthwise 1 1/2 Tablespoons olive oil, plus more for pan 1 small onion, diced 2 cloves garlic, minced 2 Tablespoons chili powder 2 teaspoons cumin 2 teaspoons paprika 1 15-ounce can black beans, drained and rinsed 3 cups baby spinach, chopped 3 cups quinoa, cooked 1 15-ounce can diced tomatoes 1/4 cup fresh cilantro, chopped Celtic Sea salt and freshly ground pepper Preheat oven to 375 degrees F. Brush a thin layer of olive oil across the bottom of a large baking dish. To prepare the peppers, slice in half lengthwise (or cut off tops) and remove the seeds, wash and set aside. In a large sauté pan heat oil over medium heat, add onions and cook until soft and fragrant, about 5 minutes. Stir in the garlic, chili powder, cumin and paprika, season with salt & pepper, and cook for another 1-2 minutes. Add the black beans, spinach, quinoa, and tomatoes, and mix together to fully combine. Cook over medium heat until the mixture is heated through, about 5 minutes. Stir in fresh cilantro. Use a spoon to fill peppers with quinoa stuffing. Arrange peppers in a large baking dish and cover with tinfoil. Bake for 25 minutes. Remove peppers from the oven. Garnish with chopped cilantro and serve immediately. Page23

24 Veggie Bean Chili {slow cooker} 28 ounce can crushed tomatoes 14 ounce can diced tomatoes 2 Tbsp chili powder 1 Tbsp ground cumin 2 tsp smoked paprika 1/2 tsp celtic sea salt 2 large sweet potatoes, peeled and chopped into 1 pieces 1 medium onion, coarsely chopped 2 cloves garlic, minced 15 ounce can kidney beans, drained and rinsed 15 ounce can black beans, drained and rinsed Combine all ingredients in the base of your slow cooker and stir to mix well. Cook on low for 10 hours or less if sweet potatoes are cooked beforehand. Lentils with Mustard & Tomatoes 1 cup lentils Juice of 1/2 lemon, plus more for seasoning 1/4 cup extra-virgin olive oil 2 tablespoons apple cider vinegar 1 tablespoon Dijon mustard 1 tablespoon coarse seeded mustard 1/2 teaspoon coarse sea salt, plus more for cooking and seasoning 1 small red onion, finely diced 1 cup cherry tomatoes, halved 1/4 cup Italian parsley, roughly chopped Boil a large pot of salted water; add lentils and reduce heat to medium. Cook 20 minutes; drain. Place lentils in a bowl and set aside. In another bowl, whisk together lemon juice, oil, vinegar, mustards and salt. Add dressing, chopped onion, cherry tomatoes and parsley to the cooked lentils. Mung Bean Stew [Serves 4-6] 2 cups dried mung beans, soaked in water overnight 1 Tbsp coconut oil 1 onion, finely chopped 4 garlic cloves, finely chopped Page24

25 1 tsp ground cumin 1bag frozen spinach, thawed 6 cups water 1 tsp Celtic sea salt 1 can full fat coconut milk 1 cup quinoa, rinsed 2 ½ cups water Combine the quinoa with 1 ½ cups water and pinch salt in a pot and bring to a boil over medium heat. Reduce heat to simmer, cover and cook until water is absorbed, minutes. Heat oil in a sauce pan, add onion, garlic and cumin. Sauté until fragrant, stir occasionally. Add spinach, soaked mung beans, salt and water, cover and bring to boil. Lower the heat to medium-low and let cook for minutes or until the beans are soft. Turn off the heat and stir in coconut milk. Serve over cooked quinoa. Page25

26 Noodles, Wraps & Rolls Collard Green Banh Mi [Serves 1] 1 large collard green with thick part of stem removed ½ cucumber, cut into matchsticks 1 carrot, cut into matchsticks (can use bagged version) ½ avocado, sliced small handful of sprouts or pea shoots 2 sprigs basil, chopped 3-4 sprigs mint, chopped small handful of cilantro, chopped Roll all the ingredients in the collard green like you would a burrito. Serve with dipping sauce. Dipping Sauce: 1 tsp ginger, minced (grating it with a zester is an easy way to do this) 1 garlic clove, minced 1 green onion, sliced ¼ cup tamari or nama shoyu Mix all ingredients and serve with Collard Green Bah-Mi Black Bean Butter Lettuce Cups [Serves 2] 8 butter lettuce leaves (these make really nice cups, romaine works as well) 1 15oz can of black beans, drained and rinsed 1 avocado ½ cup fresh salsa you can buy at the store 1 lime small handful of cilantro, chopped Celtic sea salt and red pepper flakes (optional) Mash beans and salsa together in a bowl, stir in chopped cilantro. Spoon into lettuce cups and top with diced avocado and a squeeze of lime juice. Season with salt and red pepper flakes. Page26

27 Nori Rolls [Serves 1] 2 sheets seasoned, roasted nori (the square kind) Handful broccoli sprouts 1/2 avocado, sliced 1/4 cup grated or shaved carrot 1/4 red bell pepper, sliced thinly 1/4 cucumber, sliced thinly Lay square nori sheets side by side on cutting board, shiny side face down. Lay sprouts at one end of the sheet, then layer on the avocado and vegetables. Don t over stuff. Using your finger, dab water onto the top and bottom edges of the nori sheets to seal the edges after you roll it. Roll the nori, keeping it as tight as possible. Let sit for a few minutes, then cut in half and serve. Recipe makes two rolls. Dip into your favorite dressing. Tangy and Tart Salmon Lettuce Wraps [Serves 2] 1 can sustainably caught salmon, drained ½ celery, diced ¼ cucumber, diced ½ green apple, diced 1 Tbsp sunflower seeds 1 Tbsp olive oil Salt & pepper, to taste Mix all ingredients together and serve in a lettuce wrap or on a bed of greens. Lemony Spaghetti Squash [Serves 2] 1 organic spaghetti squash 1 cup organic raw cashews 1 cup water 3 tablespoons freshly squeezed lemon juice 1 tablespoon extra-virgin olive oil 4 cloves organic garlic 3/4 teaspoon Celtic salt Preheat oven to 350 degrees. Cut the spaghetti squash in half and remove the seeds by hand. Rub the inside with 1/2 teaspoon olive oil. Bake for minutes. Let cool for a bit. Then, using a fork, scrape out the inside of the squash and place into a serving bowl. Prepare Page27

28 the sauce by adding the remaining ingredients into your blender and blend until creamy and smooth. Combine the sauce with the cooked squash noodles and mix well until well combined. Sprinkle with red pepper flakes, if desired. Spaghetti Squash w. Pesto, Lentils & Shitake [Serves 2] 1 large spaghetti squash 1 Tbsp coconut oil Celtic sea salt & freshly ground black pepper 1/2 cup beluga lentils, rinsed 1 cup water a pinch of salt 1 cup fresh shiitake mushrooms For the Parsley Pesto: 1 large bunch flat leaf parsley, washed and stems removed 1 large bunch cilantro, washed and stems removed Juice of 1 lemon (3 to 4 tbsp) 2 garlic cloves, smashed (or 5 to 6 roasted garlic cloves) Dash of red pepper flakes ¼ cup extra virgin olive oil Celtic sea salt & pepper to taste Preheat the oven to 400 F. Slice the spaghetti squash lengthwise with a large sharp knife. Rub the cut sides with coconut oil and season with salt and pepper. Place both halves on a baking tray, cut side down. Bake in the oven for minutes (depending on the size of the squash). The halves are ready when the skin is bubbly and slightly browned. Meanwhile prepare lentils, pesto and shiitake. Place water and lentils in saucepan, cover and bring to a boil, lower the heat and let gently simmer for 30 minutes or until tender and can be mashed easily between two fingers. Drain any excess water and set aside. Combine parsley, cilantro, lemon juice, garlic and red pepper flakes in a food processor, and pulse until the ingredients are finely chopped. With the machine running, slowly add the olive oil in a steady stream, until it become a smooth paste. Season with salt and pepper to taste. if too thick, continue to add olive oil, until it gets to your desired consistency. Set aside. Remove the squash from the oven, turn it so you ll have the cut side up and let cool for a couple of minutes. While cooling, heat the shiitake mushroom in a frying pan with a little coconut oil until soft and browned, set aside. Use a fork to scrape out the spaghetti strands. Place on serving plates, top with beluga lentils, pesto and shiitake. Page28

29 Tomato Sweet Potato Noodles w. Artichokes and Roasted Chicken [Serves 2] 1 jar/can quartered artichoke hearts (you can also use frozen) 1 organic, boneless chicken breast 1 Tbsp olive oil + more to drizzle 1 large garlic clove, minced 1 pinch red pepper flakes ¼ cup diced red onion 1 tsp dried oregano flakes 15oz can diced tomatoes salt and pepper, to taste 1 large sweet potato, peeled and spiralized freshly chopped parsley, to garnish Preheat oven to 375 degrees. Massage a drizzle of olive oil onto chicken, then season with oregano, salt and pepper. Bake for about 20 minutes, or until done. You can also use any leftover chicken for this. When chicken is done, shred or slice into bite size pieces. While chicken is baking, spiralize your sweet potato and set aside. Then heat olive oil in a large skillet over medium-low heat. Add garlic and red pepper flakes, cook for about 30 seconds. Add red onion and artichoke hearts. Cook on med low heat for about 10 minutes and then add in tomatoes, oregano, salt and pepper. Add in sweet potato noodles. Toss everything to combine and place a lid on the skillet. Cook for 3 minutes, uncover and toss the noodles and then cook for an additional 3-5 minutes or until the sweet potato noodles have reached your desired doneness. Once the noodles are done, uncover and add chicken. Toss to combine and plate onto two bowls. Garnish with parsley and enjoy! Roasted Red Pepper Butternut Squash Pasta with Chicken [Serves 2] 2 whole red bell peppers 1 large butternut squash, peeled and spiralized Extra virgin olive oil, to drizzle Celtic sea salt and pepper, to taste 1/2 tsp garlic powder 1 Tbsp olive oil 2 garlic cloves, minced 1/4 tsp red pepper flakes 3/4 white onion, diced 1/3 cup organic chicken broth 1 cup cooked chicken, chopped Page29

30 1 Tbsp freshly chopped parsley Preheat the oven to 400 degrees. Cut the bottom and tops off the bell peppers, remove the seeds inside and place on a baking tray lightly coated with cooking spray. Place the peppers insides up. Roast for 25 minutes. While the peppers are roasting, spiralize butternut squash noodles and place on a baking tray. Drizzle the noodles lightly with olive oil and season with salt, pepper and garlic powder. When the peppers are done roasting, place the noodles into the oven and roast for 10 minutes. When done, remove from heat and place into bowls. When the peppers are done roasting, place them into a food processor (or blender) and pulse until no major chunks are left. Heat olive oil in a large skillet over medium heat. Add garlic, red pepper flakes and onions. Let cook for about 3 minutes then add in the pureed red peppers. Stir to combine. Add chicken broth and chopped chicken. Cook for another 2 minutes to heat up the chicken. Pour the red pepper sauce and chicken mixture over the bowls of butternut squash noodles. Top each with freshly chopped parsley, to garnish. Baked Chicken and Kale Zucchini Pasta 1 organic chicken breast, sliced into strips Celtic sea salt and pepper, to taste 1 tsp oregano flakes 1 tsp olive oil 1 cup kale, chopped 1 large zucchini, spiralized 1 pinch red pepper flakes 1/2 tsp garlic powder 1 lemon wedge Preheat the oven to 350 degrees. Season chicken breast with salt, pepper and oregano flakes. Bake on cooking sheet for minutes. Once done, remove from oven and set aside. Once cooled enough, slice into strips. While chicken is cooking, heat 1 tsp olive oil in a large skillet over medium heat. Throw kale into pan and cook for about 3 minutes or until mostly wilted. Add zucchini noodles to pan, plus red pepper flakes, garlic powder, and the juice from the lemon wedge, toss to combine. Cook, stirring frequently, for about 3 minutes or until zucchini noodles soften just a little. Add the cooked chicken to the zucchini pasta, toss to combine and plate. Page30

31 Soups/Stews Butternut Apple Soup 1 (2-3 pound) butternut squash, peeled and seeded 2 tablespoons extra virgin olive oil 1 medium onion, chopped Apple or pear, chopped 6 cups organic vegetable stock Nutmeg and cinnamon Celtic sea salt Pepper, if desired Cut squash into 1-inch chunks. In large pot add olive oil and onion and cook until translucent, about 8 minutes. Add squash, apple or pear and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes. Remove squash chunks with slotted spoon and place in a blender and puree (or use hand blender in the pot). Return blended squash to pot. Stir and season with nutmeg, cinnamon, salt, and pepper. Creamy Curried Broccoli Soup 3 cups water 1 cup raw almonds or cashews (or ½ cup of each) 1 date 1 avocado 3 cups broccoli 1 clove garlic 1 Tbsp olive oil ½ small onion 1 tsp celtic sea salt ¾ tsp cumin powder 1 tsp curry powder Blend or process almonds and avocado until smooth. Add the remainder of ingredients to blender and blend until creamy. Adjust seasonings to taste. Adjust water to desired consistency. Heat and serve. Page31

32 Hearty Almond Chicken Soup 4 cups organic chicken or veg stock 1/2 yellow onion, diced 1 garlic clove, minced 1 sweet potato, peeled and diced (2 cups) 8 oz. organic boneless, skinless chicken breast, cut into 1-inch pieces 1/2 cup smooth almond butter 1 cup collard leaves, coarsely chopped (could also use Kale or Chard!) 2 Tbsp minced fresh ginger celtic sea salt and freshly ground black pepper 1 lime, cut into wedges Combine stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce heat to a simmer and add chicken, cover and simmer 20 minutes. In a small bowl, whisk together almond butter and 1/2 cup of the soup mixture into a thick paste. Add collard leaves and ginger to the soup and bring to a boil; reduce heat and simmer, covered, for 5 minutes. Stir in almond butter paste, season with salt and pepper. Serve with squeeze of lime wedge. Broccoli & White Bean Soup 1 head broccoli (1 pound), cut into florets, stems thinly sliced 2 Tbsp extra-virgin olive oil 1 yellow onion, diced 2 garlic cloves, thinly sliced one 15-ounce can cannellini beans, drained 2 1/2 cups organic veg stock Celtic sea salt and freshly ground black pepper 1 Tbsp pine nuts, toasted (or any nut you have on hand) Steam broccoli florets and stems until tender and bright green, about 3 mins. Let cool slightly (remove a few for garnish). Heat oil in a medium pot over medium heat. Sauté onion and garlic until translucent, about 6 mins. Add beans and stock to pot, bring to a simmer. Remove from heat and add broccoli; puree in batches in a blender until smooth. Season to taste with salt and pepper. Garnish each bowl with broccoli florets and toasted pine nuts. Page32

33 Ginger Carrot Soup 1 Tbsp olive oil 1 large onion, chopped 5 cloves garlic, minced 1 1/2-inch piece of ginger, grated 1 Tbsp ground cumin 1 tsp ground cinnamon 1/2 tsp ground allspice 2 pounds carrots, peeled and chopped 4 cups organic vegetable broth 2 Tbsp lemon juice Celtic sea salt and ground pepper ½ cup light coconut milk (from can) fresh cilantro for garnish Heat oil in a large saucepan over medium heat. Add onions and cook, stirring, until softened. Add garlic, ginger, cumin, cinnamon and allspice and cook for 2-3 mins. Add carrots and stir to coat, cook 4-5 mins. Add broth, cover and reduce heat, simmer for 30 mins, or until carrots are soft. Transfer mixture to blender and puree until smooth. Stir in the lemon juice and coconut milk and add salt and pepper to taste. Garnish with cilantro. Healthy Celery Root Soup [Serves 4] 1 medium onion, chopped 2 cloves of garlic, minced 2 Tbsp olive oil ½ cauliflower, cut into florets 1 small celery root, peeled and cubed 2 parsnips, peeled and cubed 6 cups of vegetable broth (or 4 cups broth + 2 cups water) 4 Tbsp freshly chopped parsley 4 Tbsp freshly chopped chives fresh horseradish, to taste salt & pepper Heat the olive oil over medium heat, add the onion and garlic with a little salt. Once onions are soft, add cauliflower, celery root and parsnips, sauté for 3-5 minutes more. Then add vegetable broth and lower the heat. Let flavors meld and the vegetables soften, about 25 minutes. Puree mixture or mash it up with a potato masher for a thicker soup. Season to taste with salt, pepper horseradish and herbs. Page33

34 Lentil & Butternut Squash Soup 1 yellow onion, diced 1 cup lentils 3 large kale leaves, stems removed and chopped 1 butternut squash, peeled and diced 1/2 yellow pepper, diced 4 cloves garlic, minced 1 bay leaf 1 Tbsp fresh lime juice 1 1/2 tsp ground cumin 6 cups organic vegetable stock 1 Tbsp coconut oil 2 tsp Celtic sea salt (or more to taste) fresh cracked pepper to taste In large stock pot place 1 Tbsp coconut oil. Add diced onion, butternut squash, pepper and heat over medium, stirring occasionally for 20 minutes. Stir in garlic and cook for 4 minutes. Add ground cumin and stir for 1 minute. Now, add lime juice, veggie stock, lentils and a bay leaf. Bring to a boil. Reduce heat to simmer and cook, covered, another 15 minutes. Stir in chopped kale and cook for 1-2 minutes. Season with salt and fresh ground pepper to taste. Warm Almond Soup [Serves 4] 3 parsnips 1 garlic bulb (10 cloves) 1 large yellow onion 1 Tbsp olive oil, extra for serving 1 cup raw almonds, soaked for 20 minutes 4 cups boiling water, or more to taste 1 Tbsp apple cider vinegar 2 sprigs fresh thyme or 1 tsp dried thyme, extra some for serving Celtic sea salt and freshly ground pepper 20 organic red grapes, divide and seeds removed Soak almonds in water for 20 minutes. Preheat the oven to 400 F. Prepare the vegetables, peel parsnip, garlic and onion. Place in a bowl and lightly drizzle with olive oil, toss to cover. Place vegetables on baking sheet and roast for minutes, until tender and lightly browned. When done, remove from oven and place in blender. Add almonds, hot water, apple cider vinegar, thyme, salt and pepper and blend until completely smooth. Taste and adjust flavors. Serve immediately in serving bowls, garnish with a drizzle of olive, thyme and grapes. Page34

35 Veggie Mains & Sides Fried Cauliflower Rice [Serves 4] 1 head cauliflower 2 large eggs 1 Tbsp coconut or olive oil 1 tablespoon minced ginger 3 cloves garlic, minced 1 cup sugar snap peas 1 cup diced mushrooms 1 cup corn, fresh or frozen 1/2 cup peas, fresh or frozen 4 green onions, thinly sliced 1/4 cup cashews, almonds or other nut 2 to 3 tablespoons tamari or nama shoyu Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower "rice." Heat 1 tsp of olive oil in a large saute pan over medium-high heat. Whisk the eggs and pour them into the skillet. Quickly scramble the eggs. Transfer the eggs to a plate and roughly chop into pieces, if needed. Wipe the skillet clean and warm 1 tablespoon of oil over medium-high heat. Add the ginger and garlic, and sauté until fragrant, about 30 seconds. Stir in the mushrooms and sauté until tender, 2-5 minutes. Stir the corn, peas, snap peas and the cauliflower "rice" into the pan, mixing the ingredients thoroughly. Lower the heat to medium, cover the pan, and cook until the cauliflower is tender, 5 minutes. Uncover and stir in the eggs, green onions, cashews, and 2 tablespoons of tamari. Serve immediately. Leftovers will keep refrigerated for about a week. Sautéed Greens with Garlic and Parsley [Serves 2] 1 bunch dark, leafy greens (kale, collard, mustard greens) 3 cloves of finely chopped garlic 1 Tbsp grapeseed oil 1/2 cup vegetable broth juice and zest of one lemon handful of chopped parsley Page35

36 Heat the oil, garlic and lemon zest in a sauté pan for about 2 minutes. Add the greens and sizzle for a couple more minutes until the greens are ultra bright green. Add the broth and cover. Let steam for 3 5 more minutes. Season with salt, pepper and a squeeze of lemon. Toss in Parsley just before serving. Sweet Potato Kale Frittata [Serves 2-3] 4-5 large organic eggs 1 medium shallot 1 large sweet potato 1/2 bunch kale, stalks removed and finely chopped 1/4 cup unsweetened coconut milk 2 Tbsp olive oil Celtic Sea salt and pepper Chop sweet potato into cubes (skin on) and parboil for 4-5 minutes. Drain and place on paper towels to absorb excess water. Heat olive oil in skillet on high heat. Reduce heat to medium and add sliced shallots. Allow shallots to caramelize, then add sweet potatoes and cook until browned. Add kale and cook for 5 minutes more, or until kale has wilted. In a small bowl, whisk together eggs, unsweetened coconut milk, sea salt and pepper. Pour eggs over vegetable mixture in pan. Allow to set for 4-5 minutes, then transfer to oven at 350 degrees until cooked through, yet moist. Use a rubber spatula to remove edges of frittata from pan, slice into wedges and serve. Vegetable Curry [Serves 4] 1 onion, peeled and diced 1 Tbsp curry powder 2 carrots, peeled and diced 2 medium potatoes, diced 1 small handful of green beans 2 cups garbanzo beans, cooked or canned 15 oz can of unsweetened coconut milk 4 cups organic vegetable broth 2 bunches of any type of greens, washed and cut Celtic Sea salt and pepper to taste Basil strips for garnish 2 Tbsp coconut oil In a large pot heat coconut oil and sauté onions and curry spices until the onions are soft (about 6-8 minutes). Add vegetables, beans and coconut milk. Bring to simmer and add vegetable stock. Simmer until potatoes are Page36

37 tender (about 15 minutes). Add greens, salt and pepper. Serve with brown rice. Garnish with basil. Roasted Root Veggies [Serves 1] A few cups vegetables (Brussels sprouts, beets, carrots, sweet potato, parsnips, rutabagas, etc.) 1-2 Tablespoons balsamic vinegar 2-3 Tablespoons olive oil 1 tsp Celtic sea salt Preheat oven to 400F. Scrub veggies and chop into bite sized wedges. The smaller you chop, the faster they will cook. Splash with balsamic vinegar salt, and olive oil. Roast for minutes or until veggies are soft. Mushroom & Hazelnut Loaf [Serves 4-6] 1 Tbsp olive oil 2 garlic cloves, minced 1 cup cremini mushrooms, sliced 2 cups hazelnuts, roughly chopped 2 medium leeks, white and green parts, cleaned well and sliced 1 tsp thyme 1 tsp rosemary Celtic sea salt & pepper 4 eggs 1/2 cup unsweetened almond milk 1/2 cup brown rice (cooked and cold) 1/2 tsp nutmeg salt & lemon pepper Preheat the oven to 400 F. Pour olive oil in a frying pan and sauté garlic, mushroom, hazelnuts and leek. Add thyme, rosemary, salt and pepper. Let it stir for 10 minutes and set aside for a couple of minutes. Mix eggs, milk, rice and the spices in a bowl and add the vegetables. Pour everything into a non-stick loaf pan. Bake for 45 minutes. Page37

38 Organic, Free Range Chicken/Turkey Coconut Chicken [Serves 4] 2 Tablespoons extra virgin olive oil or coconut oil ½ cup chopped onion 2 cloves minced garlic 2 cup diced fresh tomatoes 1 pound organic boneless chicken breasts, cut into strips 1 Tablespoon curry powder ⅓ cup coconut milk ⅓ cup water ⅛ teaspoon ground cinnamon 5 fresh basil leaves, chopped for garnish ½ teaspoon Celtic sea salt ¼ teaspoon freshly ground pepper Heat oil over medium heat in a large skillet. Add onions and cook, stirring, until softened. Add garlic and sauté for 1 more minute. Add tomatoes, chicken strips, and curry powder. Cook over low heat, stirring, for about minutes, until chicken is thoroughly cooked and mixture is thick. Stir in coconut milk and cook for 5 more minutes. Top with a sprinkle of cinnamon and garnish with basil. Serve immediately over rice or quinoa. Rosemary Lemon Chicken [Serves 1] 1 pound organic skinless, boneless chicken breast 2 Tbsp olive oil ¼ cup lemon juice 2 cloves garlic, pressed ¼ cup fresh rosemary, minced ½ tsp Celtic sea salt In a medium bowl, combine olive oil, lemon juice, garlic, rosemary and salt. Rinse chicken breasts, pat dry and place in a 7x11 inch Pyrex baking dish. Pour marinade over chicken, cover and refrigerate for at least 30 minutes or up to 6 hours. Heat grill and cook chicken for 5-7 minutes per side until browned and cooked in the center. Serve. Page38