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 salad, vinaigrette vegetable curry steamed millet! ferment: lime and mint chutney special treat: sour cherry sorbet breakfast: ginger lime smoothie meat, fish & fowl: chicken breasts on the bone (4) fruits, vegetables & herbs: butternut squash (1 small) shallots (3) grated ginger (2 tsps, 3 tbsps) lemongrass (1 4-inch stalk) cauliflower (1 medium head, 1 cup florets) zucchini (1) cilantro (1/4 cup, ) kale (1 bunch, preferably Lacinato) limes (11) garlic (1 clove) basil (2 tbsps, ) parsley (2 tbsps, ) asparagus (1 pound) salad greens (6 cups, loosely packed) green onions (4) carrots (4) radishes (4) mint leaves (2 cups) jalapeno pepper (1) red bell pepper (1) frozen pitted sour cherries (6 cups) daikon radish (1/2 lb) yellow onion (1) millet (1 cup) pantry & dried goods: coconut oil (1/4 cup, 2 tbsp) pumpkin seed oil (1/4 cup, 2 tbsp) extra virgin olive oil (1/4 cup, 1 tbsp) dulse flakes (2 tbsps) raw apple cider vinegar (2 tbsps) coconut milk (2 cups) kombu (1 strip) spices & seasonings: Celtic Sea Salt ground black pepper cayenne pepper ground cumin (1/2 tsp) turmeric (1/2 tsp) ground coriander (1 tsp) curry powder (1 tbsp, 1 tsp) prepared foods: vegetable stock (8 1/2 cups) HM from BodyEcology.com: Body Ecology Stevia Liquid Concentrate (15 drops) Body Ecology Vegetable Starter Culture (1 pkg) EcoBloom (1 scoop) CocoBiotic (2 cups) 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
1 Scheduled For: Butternut Squash and Lemongrass Bisque Curried Cauliflower & Kale Salad Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. The soft sweet flavor of butternut squash pairs nicely with the fragrant citrus notes of lemongrass. Ginger helps to soothe the stomach. at least 4 and up to 24 hours ahead steam cauliflower and kale, then transfer to the refrigerator. about 45 minutes ahead prepare Butternut Squash and Lemongrass Bisque. about 5 minutes ahead prepare vinaigrette for salad, plate cauliflower and kale, then dress with vinaigrette and serve supper. Butternut Squash and Lemongrass Bisque skill level: easy yield: 2 qts time: 45 minutes (stove) 1 small butternut squash 2 tbsps coconut oil 1 shallot, minced 2 tsps grated ginger 1 (4-inch) stalk lemongrass, sliced thin 6 cups vegetable broth (or use the supplemental recipe for Kombu Broth) 1 tsp Celtic Sea Salt 1/4 tsp cayenne pepper pumpkin seed oil, to serve 1. Peel the butternut squash, cut it in half length-wise, remove the seeds, and chop it into 1/2-inch cubes. Place the cubes of squash into a bowl while you prepare the other. 2. Warm oil in a heavybottomed stock pot, stir in shallot, ginger and lemon grass. Saute them gently in coconut oil until they soften and release their fragrance - about 4 minutes. Stir in the butternut squash, and cook it with the shallot, ginger and lemongrass a further minute or 2. Pour in the stock, cover the pot, and simmer for 30 to 40 minutes until the squash softens. 3. Turn off the heat. Stir in the salt and cayenne pepper, and then puree the soup with an immersion blender until perfectly smooth, with no lumps remaining. Drizzle with pumpkin seed oil, and serve. (Can be served chilled in warmer months.) Curried Cauliflower & Kale Salad skill level: easy yield: 4 generous servings time: 8 minutes (stove), 4 to 24 hours (refrigeration), 5 minutes (active) for the salad 1 medium head cauliflower, into bite-sized florets 1 bunch kale (preferably Lacinato), trimmed of tough stems and sliced into 1/4-inch ribbons for the vinaigrette juice of 2 limes 1 clove garlic, minced 1 tsp curry powder 3 drops Body Ecology Stevia Liquid Concentrate 2 tbsps pumpkin seed oil 2 tbsps olive oil 1. Place cauliflower florets and kale into a steamer basket, and steam over rapidly boiling water until very tender and easily digested, about 8 minutes. Transfer to a bowl, and refrigerate until cold - at least 4 and up to 24 hours. 2. Whisk lime juice with garlic, curry powder, stevia and oils. 3. Plate the chilled cauliflower and kale, dress with curry vinaigrette and serve. Body Ecology Diet: Meal Plan: Week #2 2 BodyEcology.com
2 Scheduled For: Slow-roasted Chicken Breasts Steamed Asparagus Mixed Vegetable Salad, Vinaigrette Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. A simple, old-fashioned meal of baked chicken, vegetables and salads comes together with only a few minutes of active time in the kitchen. about 50 minutes ahead prepare Slow-roasted Chicken Breasts. about 10 minutes ahead prepare Steamed Asparagus. about 5 minutes ahead plate salad. prepare vinaigrette. dress salad and serve. Slow-roasted Chicken Breasts skill level: easy yield: 4 servings time: 5 minutes (active), 10 minutes (stove), 35 minutes (oven) 1 tbsp coconut oil 4 chicken breasts on the bone, skin removed 1 tbsp olive oil 2 tbsps basil 2 tbsps parsley 1/2 tsp Celtic Sea Salt 1/4 tsp ground black pepper 1. Heat the oven to 275 F. 2. Melt coconut oil in a skillet over moderately high heat, sear chicken breasts in the hot oil for 3 to 5 minutes. Transfer to a baking dish. 3. In a small mixing bowl, whisk olive oil with basil, parsley, salt and pepper. Brush it over the chicken breasts. 4. Cover the baking dish with parchment-lined foil, and bake for 35 minutes, or until the chicken is cooked through. Steamed Asparagus skill level: easy yield: 4 servings time: 10 minutes (active) 1 pound asparagus, trimmed of tough ends 1 tbsp pumpkin seed oil 2 tbsps dulse flakes Celtic Sea Salt, as needed 1. Bring water to a boil in a saucepan. Fit a steamer basket over the saucepan, and place asparagus into the steamer basket. 2. Steam asparagus until crisp-tender, 5 to 10 minutes depending on the thickness of the asparagus spears. 3. Remove from the steamer, drizzle with pumpkin seed oil and sprinkle with dulse flakes and salt as you like it. Mixed Vegetable Salad with Vinaigrette skill level: easy yield: 4 servings time: 5 minutes (active) for the salad 6 cups loosely packed mixed salad greens 4 green onions, finely 2 carrots, peeled and 4 radishes, sliced thin for the vinaigrette 2 tbsps apple cider vinegar 1 shallot, minced 1/4 tsp Celtic Sea Salt 2 tbsps pumpkin seed oil 2 tbsps olive oil 1. Plate salad greens, onions, carrots and radishes. 2. Prepare vinaigrette by wisking vinegar with shallot, salt, pumpkin seed and olive oils together. Dress greens and vegetables with vinaigrette at the table. Body Ecology Diet: Meal Plan: Week #2 3 BodyEcology.com
3 Scheduled For: Vegetable Curry Steamed Millet Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. This simple vegetable curry is packed with not only flavor, but also the potent antioxidant power of curry, cayenne and cumin. This curry is excellent served with this week s ferment: Lime and Mint Chutney. about 45 minutes ahead soak kombu for Steamed Millet. about 30 minutes ahead prepare Vegetable Curry. about 25 minutes ahead prepare Steamed Millet. Vegetable Curry skill level: easy yield: 4 servings 30 minutes (stove) 2 tbsps coconut oil 1 yellow onion, sliced thin 2 carrots, peeled and 1 red bell pepper, seeded and sliced thin 1 tbsp grated ginger 1/2 tsp ground cumin 1/4 tsp cayenne pepper 1/2 tsp turmeric 1 tsp ground coriander 1 tbsp curry powder 2 cups coconut milk 1/2 pound daikon radish 1 cup cauliflower florets 1 zucchinni, 1 tsp Celtic Sea Salt 1/4 cup cilantro 1 lime, quartered 1. Melt coconut oil in a heavybottomed stockpot over medium-high heat. Stir in onion, carrots and bell pepper, frying gently until tender - about 5 minutes. Stir in ginger, cumin, cayenne, turmeric, coriander, and curry, and continue cooking a further 2 minutes. Stir in coconut milk. 2. Add radish, cauliflower, and zucchini to the pot and simmer, covered, for 15 to 20 minutes or until the vegetables become tender. 3. Serve over steamed millet garnished with cilantro and lime. Steamed Millet 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 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. 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. Body Ecology Diet: Meal Plan: Week #2 4 BodyEcology.com
Ferment: Lime and Mint Chutney Special Treat: Sour Cherry Sorbet Breakfast: Ginger Lime Smoothie Limes are rich in vitamin C, a potent antioxidant that supports skin health, collagen formation and the immune system. Lime and Mint Chutney skill level: easy yield: about 2 qts time: 10 minutes (active), 7 to 10 days 1 package Body Ecology Vegetable Starter Culture 1 scoop EcoBloom 2 cups mint leaves 1 shallot, minced 1 jalapeno pepper, minced 6 limes with rind on, 1/2 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. Toss the mint, shallot jalapeno and limes together with salt in a large bowl. Pour in the starter culture mixture. Stir to combine. Pack tightly into a pint-sized jar or fermenter, until the liquid released by the limes submerges the vegetables and fruit. Ferment for 7 to 10 days, and store in the fridge. Sour Cherry Sorbet skill level: easy yield: 6 servings time: 20 minutes (inactive), 5 minutes (food processor) 6 cups frozen pitted sour cherries 12 drops Body Ecology Stevia Liquid Concentrate 1. Remove sour cherries from the freezer, and let them thaw at room temperature for 20 minutes until slightly softened. 2. Transfer to a food processor, and add the stevia. Process until smooth, and serve. Ginger Lime Smoothie skill level: easy yield: about 2 servings time: 5 minutes (active) 2 cups CocoBiotic (or substitute 1 cup CocoBiotic and 1 cup mineral water) juice of 2 limes 1 cup filtered water 1 tbsp grated ginger 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
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, 8 cloves garlic 2 leeks, trimmed and 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