S 11 1: 2: 3: seaweed soup big salad kabobs korean-style seaweed soup stir-fried cucumbers steamed millet roasted butternut squash and quinoa salad with radicchio apple cider vinaigrette lamb and vegetable kabobs parsley and pumpkin seed sauce cauliflower pilaf! ferment: water kimchi special treat: coconut custard breakfast: pomegranate lime juice dairy and eggs: ghee (2 tbsps) SA meat, fish & fowl: lamb sirloin steak (2 lbs) eggs (4) fruits, vegetables & herbs: garlic cloves (21) green onions (3) red onion (1) cucumbers (4 medium) zucchini (2 medium) cauliflower (1 head) carrots (2) celery (2 ribs) napa cabbage (3 heads) daikon radish (2 medium) red bell pepper (1) fresh serrano chili peppers (3) grated ginger (1 tsp) butternut squash (1 medium) radicchio (2 small heads) shallot (1) scallions (4) flat-leaf parsley (1 1/4 cup) pumpkin seeds (1/4 cup) green apple (1) limes (2) pantry & dried goods: wakame (1/2 cup) raw apple cider vinegar (1/2 cup) coconut oil (2 tsps, 2 tbsps) coconut milk (1 cup) kombu (2 strips) quinoa (1 cup) millet (1 cup) pumpkin seed oil (2 tbsps, 1/4 cup) extra virgin olive oil (2 tbsps, 1/4 cup) vanilla (1 tsp) pomegranate juice (1 cup) spices & seasonings: Celtic Sea Salt cayenne pepper crushed red pepper flakes (1/4 tsp) ground coriander (1/4 tsp) prepared foods: vegetable stock (2 qts, 1 cup) HM from BodyEcology.com: Body Ecology Vegetable Starter Culture (1 package) EcoBloom (1 scoop) CocoBiotic (2 cups) Lakanto (1/2 cup) 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
S 1 Scheduled For: Korean-style Seaweed Soup Stir-fried Cucumbers Steamed Millet Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. Seaweed soup is a traditional Korean dish that is rich in iodine and that can offer powerful nourishment. We pair it here with another classic Korean dish: Stirfried Cucumbers. about 50 minutes in advance prepare steamed millet. about 30 minutes in advance soak wakame for korean-style seaweed soup. about 15 minutes in advance marinate cucumbers for stir-fried cucumbers. about 10 minutes in advance prepare korean-style seaweed soup. about 5 minutes in advance prepare stir-fried cucumbers. remove steamed millet from heat and allow to rest before serving. Korean-style Seaweed Soup skill level: easy yield: 4 servings time: 20 minutes (soaking), 10 minutes (stove) 1/2 cup wakame 1 1/2 qts vegetable stock or make Kombu Stock (see supplemental recipes, page 6) 1 clove garlic, thinly sliced 3 green onions, sliced thin Celtic Sea Salt, as needed 1. Soak wakame for 20 minutes in enough cold water to cover by 2 inches. Drain and rinse well. 2. Place all in a large stock pot, bring to a boil over medium-high heat, then simmer for 5 to 6 minutes. Spoon into large bowls of steamed millet and serve. Stir-fried Cucumbers skill level: easy yield: 4 servings time:5 minutes (active), 10 minutes (marinade), 2 minutes (stove) 4 medium cucumbers, sliced into 1/4-inch thick rounds 2 tbsps apple cider vinegar 1 tsp grated ginger 1/4 tsp crushed red pepper flakes 2 tsps coconut oil 1. Place cucumbers into a bowl with vinegar, ginger and crushed red pepper flakes. Let sit for 10 minutes. Drain of any residual juice. 2. Melt coconut oil in a skillet over medium-high heat. Toss in cucumbers and stirfry until tender and fragrant - about 2 minutes. 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 2 BodyEcology.com
S 2 Scheduled For: Warm Roasted Butternut Squash and Quinoa Salad with Radicchio Apple Cider 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. about 1 hour ahead roast butternut squash. about 35 minutes ahead soak kombu. about 20 minutes ahead prepare quinoa. about 5 minutes ahead plate salad. prepare apple cider vinaigrette. dress salad and serve. Warm Roasted Butternut Squash and Quinoa Salad with Radicchio skill level: easy yield: 4 servings time: 5 minutes (active), 35 minutes (oven), 20 minutes (soaking), 15 minutes (stove) 1 medium butternut squash, peeled, halved, seeded and chopped into 1/2-inch cubes 1 tbsp coconut oil, melted 1/4 tsp ground coriander 1/4 tsp cayenne pepper 1 strip kombu 1 cup quinoa, rinsed well and drained thoroghly 1 1/2 cups vegetable stock or make Kombu Stock (see supplemental recipes, page 6) 2 small heads radicchio, cored and chopped 1. Preheat the oven to 425 F. 2. In a large mixing bowl, toss butternut squash with coconut oil, coriander and cayenne pepper to coat. Arrange in a single layer on a parchment-lined baking sheet and roast for 35 minutes or until tender, stirring once or twice to prevent scorching. 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 in quinoa in a heavybottomed stock pot with kombu and pour in vegetable stock. Bring to a boil over medium-high heat, then reduce the heat to medium, cover and simmer for 15 minutes. Remove from heat and allow it to rest 5 minutes before opening the lid, removing kombu and fluffing with a fork. 3. In a large bowl, toss roasted squash with quinoa and chopped radicchio. Dress with Apple Cider Vinaigrette and serve. Apple Cider Vinaigrette skill level: easy yield: about 1/2 cup time: 5 minutes (active) 1/4 cup apple cider vinegar 2 tbsps pumpkin seed oil 2 tbsps extra virgin olive oil 1 shallot, minced 1. Whisk all together, transfer to a mason jar and store in the refrigerator for up to 2 weeks. Shake vigorously before serving. Body Ecology Diet: Meal Plan: Week #2 3 BodyEcology.com
S 3 Scheduled For: Lamb and Vegetable Kabobs Parsley and Pumpkin Seed Sauce Cauliflower Pilaf Serve cultured vegetables at every meal. Season foods with healthy unrefined oils and Celtic sea salt to taste. 2 to 8 hours ahead soak pumpkin seeds for parsley and pumpkin seed sauce. about 40 minutes ahead soak bamboo skewers in water to prevent scorching. about 25 minutes ahead prepare caulfilower pilaf. about 20 minutes ahead prepare lamb and vegetable skewers. about 5 minutes ahead prepare parsley and pumpkin seed sauce. toss cauliflower pilaf with parsley and serve. Lamb and Vegetable Kabobs skill level: easy yield: 4 servings 5 minutes (active), 15 minutes (grill) 2 lbs lamb sirloin steak, chopped into 1-inch pieces 1 red bell pepper, cored and chopped into 1-inch pieces 2 medium zucchini, chopped into 1-inch pieces 1 red onion, chopped into wediges 1-inch thick 1. Soak bamboo skewers in water for 15 minutes and preheat the grill. 2. Skewer meat and vegetables, then grill 10 to 15 minutes or until done to your liking. Serve over Cauliflower Pilaf, topped with Parsley and Pumpkin Seed Sauce. Parsley and Pumpkin Seed Sauce skill level: easy yield: about 1 cup time: 2 to 8 hours (soaking), 5 minutes (food processor) 1/4 cup pumpkin seeds 1/2 tsp Celtic Sea Salt 1 cup flat-leaf parsley 4 cloves garlic, minced 1/4 cup extra virgin olive oil 1/4 cup pumpkin seed oil 2 tbsps cider vinegar 1. Place pumpkin seeds and salt in a bowl. Cover with warm water by 2 inches and soak for at least 2 and up to 8 hours. Drain and rinse. 2. Toss soaked seeds, parsley, garlic, oils and vinegar into a food processor and blend until smooth. Cauliflower Pilaf skill level: easy yield: 4 servings time: 20 minutes (stove) 2 tbsps ghee* 4 scallions, sliced thin 4 cloves garlic, peeled and sliced thin 1 head cauliflower, grated 2 carrots, scraped and cut into 1/4-inch dice 2 celery ribs, chopped fine 1 cup vegetable stock 1/4 cup chopped fresh parsley 3. Melt ghee in a skillet. Stir in sliced scallions and garlic and fragrant. Stir in cauliflower, carrots and celery and continue frying a further 2 to 4 minutes. 4. Stir in stock and continue stirring until the stock is absorbed into the vegetables. 5. Remove from heat, stir in chopped parsley and fluff with a fork. Body Ecology Diet: Meal Plan: Week #2 4 BodyEcology.com
Ferment: Water Kimchi Special Treat: Coconut Custard Breakfast: Pomegranate Lime Juice Water Kimchi is a lighter version of classic kimchi as it excludes potent Korean chili powder. It pairs nicely with soups, steamed millet and sea vegetables. Water Kimchi skill level: easy yield: about 2 qts time: 10 minutes (active), 10 minutes (soaking) 14 to 21 days (fermentation) 1 package Body Ecology Vegetable Starer Culture 1 scoop EcoBloom 3 heads Napa cabbage, cored and shredded 2 medium daikon radish, peeled and shredded 12 cloves garlic, minced 1 green apple, shredded 3 fresh serrano chili peppers 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, daikon, garlic, apple and peppers together with sea salt. Stir in starter culture and pack 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. Coconut Custard skill level: easy yield: 4 servings time: 5 minutes (active) 4 eggs, beaten 1/2 cup Body Ecology Lakanto 1 cup coconut milk 1 tsp vanilla steaming hot water 1. Preheat oven to 300 F. 2. In a mixing bowl, beat eggs and Lakanto together until well-blended. Beat in coconut milk and vanilla. 3. Pour mixture into a custard dish or individual ramekins until 3/4 full. 4. Place ramekins or custard dish into the baking dish and pour steaming hot water into the baking dish until it fills the pan half-way to the top of the custard dishes. 5. Bake the custard 40 to 50 minutes, until the custard is set. Pomegranate Lime Juice skill level: easy yield: about 2 servings time: 5 minutes (active) 2 cups CocoBiotic 1 cup filtered water 1 cup pomegranate juice juice of 2 limes 1. Whisk all together 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, 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