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Foreword YoumightnotbeexpectingmuchofanintroductiontoasimplerecipebookbutasIamin thebusinessofhelpingpeoplelivehealthyfitnesslifestylesfullofenergy,thereareafew thingsyoushouldknowinordertogetthemostoutoftheserecipes! First, if you have stumbled across this e book, understand that it is part of the Metabolic AcceleratorNutritionplanfromStormForceFitness.Thisnutritionplanisfarfromadietbut a sustainable way of eating to ensure lifelong health and vitality, and of course, minimal bodyfat! Thereisatimeforeatingcertainfoodssopickingthematrandomwillimproveyoureating habitsgreatlybutwon tbringnearlytheresultsyou recapableof! To get the Metabolic Accelerator Nutrition plan, visit www.guernseypersonaltrainer.com anddownloadyourfreecopyonourwebsite. Thiswillexplainwhy,howandwhenyoushouldconsumecertainfoodgroupsandgiveyou ablueprintforrapidimprovementsinyourhealth,energylevelsandbodycomposition. Makingchangestoyourdietaryhabitscanbeverydifficultatfirst. I veworkedwithenoughpeopleacrosstheworldtoknowthatsomefinditeasywhereas othersfaceabattleforafewdaysorweeksuntiltheirhormonesreachastateofbalance forthefirsttimeindecades! Thosewhopersevererarely,ifever,gobacktothewaytheywereeating.Therewardsfor eatingclean,naturalfoodsasourbodiesweredesignedaretoogreattoletthingsslip.you willalsofindthatyouknowlongerwantthosefoodsyoumaycurrentlybecravingbecause ofthe resetting process. Ifyouhavealreadydownloaded,readandunderstoodtheMetabolicAcceleratorNutrition planandneedtoknowhowtomaketastyfoodcombinationsfromnaturalfoods,thenread on! Learn to enjoy experimenting and remember that it s not about deprivation but appreciatingthenaturalflavoursnatureoffersandtheresultanthealthbenefitsonoffer. Whatevertimeofday,onlyeatorganicmeatduetohighusageofpooranimalfeed,steroids used to bulk animals up and antibiotics also used. Ideally vegetables should be organic as wellbutthisisnotasimportantaswithmeat.ensureyouwashvegetablesthoroughly! Nomouthfulofprocessedrubbishisworthsacrificingvitalityandazestforlife! JonLeTocq StormForceFitness 2 P a g e
Contents Each section of 100 Alkalizing Recipes comes with advice on how to alter recipes depending on your exercise time and goals so you re not consuming the wrong types of foodgroupsatthewrongtimes. Thisisvitallyimportantifyoutrulywantfastresults! Eating carbohydrates at the wrong times can be disastrous but that does NOT mean you should go on a no or low carb diet. Long term this will lead to stalled results and feeling awful! Allofthesemealscanbeadjustedslightlydependingonthetimeofdayyou reeatingthem sodon tbetooblinkeredinhowtousetherecipes. Forinstance,youmightliketoaddcarbohydratestoapost trainingmealorleavethemout ifyou renotexercisingthatday. Rememberthatyoucanaddherbsandspicesliberallytodrasticallyalteranymealtoyour tastessodon tbeafraidtoexperiment! Understandtheseprinciplesfullyandyouwillgetverygoodresults,veryquickly! Download the Metabolic Accelerator Nutrition plan at www.guernseypersonaltrainer.com tohelpyoudothis. IMPORTANTNOTEABOUTPORTIONSIZE: Becausethiscookbookisusedworldwide,measurementsaregivenincups. Ifusingameasuringjug(eveninBritain), onecup wouldequatetoapproximately225ml. Similarly,formeasurementsgivenin oz (ounces),oneounceequatesto25 30g. 3 P a g e
Contents SmoothiesandShakes 8 CherryBerrySmoothie 8 TropicalSmoothie 9 BerryDelightfulFreezie 9 Cherry&PomegranateSmoothie 10 IslandSmoothie 10 ExtraCreamyRaspberrySurprise 11 RedDelicious 11 IrishSunrise 11 HolidayinRome 12 ZestyCarrotSmoothie 12 Breakfast 13 Apple&NutPancakes 14 BreakfastChickenScramble 14 MorningLentilSoup 15 VeganMuesli 15 CurriedLentilScramble 16 WarmBlackEyedPeaSoup 16 CampfireCoffee CanQuinoa 17 BreakfastFruitKabobs 17 BreakfastRiceBowl 17 Warm&HardyLentils 18 HomemadeBoysenberryTofuYogurt 18 MorningLentilStir fry 19 CucumberSalad 19 GrapefruitGazpacho 19 BreakfastVeggie fruitskewers 20 Lunch 21 WarmVegetableSalad 21 4 P a g e
LovelyLeekandCarrotSoup 22 Tofu Egg SaladWrap 22 DeliciousCauliflowerSalad 23 ThreeBeanBurger 23 FavaBeanWrap 24 ChilledFruitSoup 24 NuttyFruitBowl 25 Buckwheat&OkraStir fry 25 EyeWateringChili 26 LoadsofLegumes 26 TurnipGreenSensation 27 LemonZucchiniToss 27 LemonLimeAsparagus 28 EasternPeas&Carrots 28 DownHomeMustardGreens 29 RoastedVegetableSalad 29 EasyCabbageStew 30 VeggieStir FrySalad 30 StuffedPeppers 31 Cucumber&GreenOnionSoup 31 CoconutSummerSalad 32 CranberryandBeetSalad 32 FreshGardenSaladMix 33 MintyMelonSalad 33 BroccoliandSesameSalad 34 EastAsianVeggieWraps 34 SpicyZucchiniSalad 35 QuickEggplantSalad 35 ATasteofItaly 36 GreenBlend 36 5 P a g e
ZestyEggplantSalad 37 TrailMixSalad 37 AllAboutRoots 38 CoolSummertimeSalad 38 LayeredZucchini 39 SpicedArtichoke 39 SimpleHomemadeSalad&Asparagus 40 LoadsofVeggies 40 ColorfulCabbageWraps 41 CranberryCabbageSauté 41 SesameBeans 42 Horseradish&CarrotSalad 42 ChilledHotBeanSalad 43 SpicyLeekSalad 43 WarmBeanswithKale 43 SeasideSalad 44 ItalianBeanSalad 44 SouthwestBlackBeans 45 GreenBeanItaliano 45 SteamedPerch&BambooShoots 46 LemonLimeCod 46 DeliciousPapayaChicken 47 SimpleBeefSaladToss 47 Mouth wateringelderberrysalmon 48 EasyShrimp&Spinach 48 Chicken&VeggieLoadedGreens 49 MincedBeef&VeggiesforOne 49 StuffedPeppers 50 Vegetable&BeefRatatouille 50 Broccoli&LambSoup 51 6 P a g e
RoastedChickenSalad 52 SteakStir Fry 52 GrilledEggplant&TurkeyRoulades 52 StuffedSeaFoodTomatoes 53 GrilledMackerel&Boysenberries 53 Beef&VeggieWraps 54 MarinatedHerring 54 StripSteak&Zucchini 55 BlueberryCrabStir Fry 55 LemonChicken&BroccoliToss 56 BroiledBeefKabobs 56 Turkey&SpinachSalad 57 BakedTarragonTrout 57 SpicedRoundSteak&Salad 58 7 P a g e
SmoothiesandShakes Smoothiesandshakesareagreatwaytooptimizeyournutritionplan. Theidealtimetodrinkfruityshakesisafteranintensetrainingsession.Theperiodbetween 15 30 minutes after your session is when your muscles are most insulin sensitive and the sugarswillgostraightintoyourworkedmusclesratherthanontoyourstomachandhips! Theseshouldalwaysincludeaproteinpowdertohelptherebuildingprocess.Youarebest advisedtochoosericeandpeaproteinwhichhasn tgotlotsofadditivesandchemicalsin. Wheyproteinisanoldfavouritebutgiventheissuesofpoorfeedandantibiotic/steroids pumpedintocowsyoushouldchooseaplant basedsourceforoptimumhealth. If you are in a rush in the morning, shakes are a great alternative but should not replace solidbreakfastsonaregularbasis! Iamahugefanofgreensdrinksinthemorningtoalkalizethebodyandgetyourenergy flowing before the day ahead. These combined with the veggie smoothies below will give youacrackingstarttothedayandhelpbringyoubackintobalance. This will enable permanent fat loss, better digestion so more energy and better sports performance. Makesuretoaddsomehealthyfatsintheformofolive,coconutorflaxoilorcoconutmilk foragreattastingshake! CherryBerrySmoothie Ingredients: 2cupsfrozencherries 1cupfrozenblackberries ½cupfrozenboysenberries 1cupalmondmilkfrozen ½cupwater 1tablespoonsunflowerseeds Directions: Pouralmondmilkintoicetrayandfreeze.Blendallingredientsinablenderuntilsmooth. Makes2 3servings. 8 P a g e
TropicalSmoothie Ingredients: 2cupsmangocubed 1cuppapayacubed 1cupalmondmilkfrozen ½cupwaterfrozen 1tablespoonpumpkinseeds ¼teaspoongroundginger Directions: Pourwaterandalmondmilkintoicetrayandfreeze.Placeallingredientsinablenderand blenduntilsmooth. Makes2 3servings. BerryDelightfulFreezie Ingredients: 1cupfrozenblueberries 1cupfrozenraspberries 1cupfrozenboysenberries 2cupswaterfrozen ¼cupcarrotjuice Directions: Pourwaterintoicetraysandfreeze.Blendallingredientsuntilsmooth. Makes2 3servings 9 P a g e
Cherry&PomegranateSmoothie Ingredients: 2cupscherries 1cuppomegranatescubed ½cupelderberriesfrozen 1½cupalmondmilkfrozen 1cupcrushedice Directions: Pouralmondmilkintoicetrayandfreeze.Blendallingredientsinablenderuntilsmooth. Makes2 3servings. IslandSmoothie Ingredients: 2cupscubedmangofrozen ½alemonsectionedandfrozen ½alimesectionedandfrozen 2tablespoonsshreddedcoconut 1teaspoonlemonzest 1teaspoonlimezest 1½cupalmondmilkfrozen 1cupcrushedice 2tablespoonssunflowerseeds Directions: Pouralmondmilkinicecubetrayandfreeze.Placeallingredientsinablenderandblend untilsmooth. Makes2 3servings. 10 P a g e
11 P a g e ExtraCreamyRaspberrySurprise Ingredients: 2cupsfrozenraspberries 1cupfrozengooseberries 1avocadocubed 1cupcarrotjuice 1cupalmondmilkfrozenintocubes Directions: Placeallingredientsinblenderandblenduntilsmooth.Thesurpriseinthissmoothieisthe creaminessthatavocadobrings. RedDelicious Ingredients: 2cupsdicedtomatoes ½cupcarrotssliced ½cupraspberries ½cuptomatojuice ½cupcarrotjuice 2teaspoonssesameseeds Directions: Blendallingredientsuntilsmooth. IrishSunrise Ingredients: 2cupskale 1cupIrishmoss ½cucumber 1avocadodiced 1cupwaterfrozen 1teaspoonlimejuice Directions: Pourwaterintoicetraysandfreeze.Blendallingredientsuntilsmooth.
HolidayinRome Ingredients: 2cupsarugulachopped 3tomatoesdiced ¼cupartichokeheartschopped 1cupeggplantdiced 1½cupstomatojuice 5basilleaves 1teaspoonoregano ½teaspoonrosemary 2teaspoonsfennel Directions: Blendallingredientsuntilsmooth. ZestyCarrotSmoothie Ingredients: 2cupscarrotjuicefrozen 1carrotchopped 1redbellpepperchopped 1jalapeño 2tablespoonspumpkinseeds Freshlygratedwasabitotaste Directions: Blendallingredientsuntilsmooth. 12 P a g e
Breakfast The structure and content of your breakfast should reflect your exercise efforts the night beforeandthatmorning. Considerthesepointswhenchoosingbreakfast: 1) Ifyoutrainedhardthenightbeforeanddidn teatanycarbsduetotheproximityof yoursleeptime,youcantakeadvantageofslightlyhigherinsulinsensitivitythenext morningbyaddingsomericeorfruit. 2) If you train in the morning before work, drink a rice and pea protein shake before training,thenhaveyour proper breakfastaftertraining.ifitwasanintenseweight trainingsession,thisshouldbeyourbiggestmealoftheday.youcanaddrice,oats onoccasion,ricemilkorhigheramountsoffruitwhilstinsulinsensitivityishigh.pre andpost workoutnutritionisamoredetailedsubjectbutfortheaveragepersonthis processshouldworkwell. 3) One of the biggest mistakes made when trying to lose body fat is to eat the traditionalwestern carbicide breakfastinvolvingcereals,loadsoffruitortoast.this will get used as the primary source of fuel during the day leaving your body fat exactlywhereitis! Yourbreakfastshouldcontainsomerawfood,healthyfatsandprotein. Ifyouloveaveggiestirfryoverproteinbasedfoodssuchasscrambledeggsorsalmon,have ariceandpeaproteinshaketowashitdownsoyougetasourceofproteintokickstart yourday. Finally,rememberthatcertainingredientswillbeonthe sometimes listofthemetabolic Accelerator Nutrition plan. These foods can be used on occasion but should not be eaten regularlyforvariousreasons. 13 P a g e
Apple&NutPancakes Ingredients: 1½cupsalmondmilk ½cupsoftsilkentofu 1/3cupcoconutoil 1½cupsriceflour 1teaspoonseasalt 1teaspooncinnamon 2largecookingapples 3 4tablespoonspecannuts,choppedcoarsely Directions: Peel, core and quarter the apples. Place the almond milk, coconut oil, rice flour, salt and apples in a blender. Blend until all the ingredients are well blended and the apples are choppedwell.foldinthenuts. Heatalargefryingpan,andfry¼cupofthedoughatatime,usingalittlecoconutoilto preventsticking.oncebubblesappearonthesurface,flipthepancake.frythesecondside untillightlybrowned. Serveimmediatelywithfreshfruit. BreakfastChickenScramble Ingredients: 1tablespooncoconutoil 1chickenbreast ½onion 2clovesgarlic,crushed 1lbfirmtofu 1tomato,diced 1teaspoonturmeric ½teaspoonseasalt 2shallots Directions: Heatthesesameoilinalargeskillet,andfrythechicken,theonionandthegarlic.Drainand crumble the tofu, and add to the skillet. Add the diced tomato, turmeric and salt. Fry togetherfor5 7minutesovermediumheat.Addtheshallotsinthelastminuteorsoof frying.servewarm. 14 P a g e
MorningLentilSoup Ingredients: 2cupslentils 8cupswater 1mediumonionchopped 2stalkscelerychopped 1carrotchopped 1cloveofgarlicminced ½teaspoonoreganocrushed 3tablespoonsparsleychopped Directions: Rinseandsortthroughthelentilsmakingsuretherearenosticksorstonesinthem.Bring4 cups of water to a boil and add the lentils. Bring to a boil them reduce heat, cover and simmer for 30 minutes or until tender. Drain lentils and rinse. Add all remaining ingredients,coverandsimmerfor3hours. Makes6 8servings VeganMuesli Ingredients: 1/3cupbuckwheat 1apple(eatingvariety) 10smallcherries 2 3tablespoonsnutmix(seeadditionalnotes) Almondmilk Plainsoyyoghurt Freshblueberries Directions: This dish is best prepared a few hours in advance (leave overnight if to be served for breakfast) Chop the nuts and apple coarsely. Mix with the buckwheat and add the cherries. Pour enough almond milk over the mixture to just cover. Cover. Allow to stand overnight in refrigerator. Stirwellbeforeserving,andaddafewspoonsofSoyayoghurtandfreshberries. Additionalnotes: 15 P a g e
Nutmix. Keepthismixturehandyforsalads,inmuesli,inbakingandasanin betweensnack. 1tablespooneach:choppedpecans,choppedwalnuts,pinenuts,pumpkinseeds,sunflower seeds. 2 teaspoons each: poppy seeds and sesame seeds. ¼ cup shredded coconut (optional) Mixallthenutswell,andstoreinawellsealedcontainer. CurriedLentilScramble Ingredients: 1teaspooncoconutoil 1onionchopped 1½cupslentilsfullycooked ½teaspooncurrypowder ¼teaspoonturmeric ¼teaspooncumin Peppertotaste 1dicedtomato 1cupfreshspinachchopped Directions: Sautétheonionincoconutoilfor3 5minutes. Add the remaining ingredients except the spinach. Cook for 5 minutes or until heated thoroughly,stirringfrequently. Addspinachandcookanadditional1 2minutesorjustuntiltheleavesbegintowilt. WarmBlackEyedPeaSoup Ingredients: ½cupblackeyedpeas ½cupbrownlentils 1onioncoarselychopped 2dicedtomatoes ½cupvegetablestock 1tablespooncumin Seasalttotaste Directions: Bring3cupsofwatertoaboilandaddtheblackeyedpeas.Boilforatleast20minutes. Addallotheringredientsexceptthetomatoesandbringtoaboil.Reduceheat,coverand 16 P a g e
simmerforanadditional30minutes.addtomatoesandsimmeruntilwarmed.placehalf of the soup in a blender and blend until smooth. Combine the blended and unblended portionsandservehot. CampfireCoffee CanQuinoa Ingredients: 2cupswater ¼teaspoonsalt 1cupquinoa ½cupcranberries ½cuppecanscoarselychopped Directions: Bringwater,andsalttoaboilinacleanmetalcoffeecanoveracampfire,grill,orindoor stovetop. Stirinquinoaandsimmerfor15minutes.Stirincranberriesandpecans.Servewarm. BreakfastFruitKabobs 1cupcantaloupe,balled 2cupshoneydewmelon,balled 1cuppineapple,cutinto1inchchunks 1mangodiced 4woodenskewers Juiceof½alemon Freshlygratednutmeg Directions: Randomly place fruit on the skewers. Squeeze the juice from ½ a lemon over the fruit. Gratenutmegoverthefruittotaste. BreakfastRiceBowl Ingredients: 2teaspoonscoconutoil 1smallonionchopped 1clovegarlicminced 1cupleekschopped 1yellowpepper 3cupsbrownricecooked 17 P a g e
Directions: Sautéonion,garlic,leeks,andpeppersincoconutoiluntiltender.Addriceandfryuntilthe mixturebeginstobrown. Warm&HardyLentils Ingredients: 3cupslentilsfullycooked 1/3cupcoconutoil 1shallotchopped 1cloveofgarlicminced 1teaspoonseasalt ½teaspoonthyme 1cupchoppedgreenonions 1redbellpepperchopped Directions: Bring 6 cups of water to a boil and add lentils. Bring to a boil. Reduce heat, cover and simmerfor30minutesoruntillentilsaretender.draincompletely. Sauté shallots and garlic in the oil for 2 minutes. Place lentils on top of onion mixture in skillet.partiallycoverandcookfor5 10minutesovermediumtolowheatuntillentilsare heated through. Stir in the salt and thyme. Partially cover and cook for an additional 5 minutes.removefromheatandaddthegreenonionsandpeppers. Makes6servings Tip: Thisdishisgreatservedwithvegansausageandgrapefruitslices. HomemadeBoysenberryTofuYogurt Ingredients: 10½oz.Softtofu ¼cupcoconutoil 1tablespoonlemonjuice ½teaspoonseasalt 2cupsfreshboysenberriessliced Directions: Blendalloftheingredientstogetherinablenderuntilsmooth.Thisquickandeasyrecipe willhaveyououtthedoorwithafullbellyinnotime. 18 P a g e
Makes1serving MorningLentilStir fry Ingredients: 1tablespooncoconutoil 1shallotchopped 3greenonionschopped 1stalkofcelerychopped 1cupbambooshootscoarselychopped 1greenpepper 3beetssliced 3cupslentilspre cooked 3cupsspinachchopped Directions: Saute the shallot, green onions, celery, bamboo shoots, pepper, and beets in coconut oil. Addthelentilsandspinach.Fryuntilwarmed. CucumberSalad 2cucumberspeeledandthicklysliced 1avocadodiced 1redonionsliced 2cupscauliflowerflorets 2teaspoonscoconutoil 1teaspoonlemonjuice Directions: Tossallingredients.Chillfor2 4hoursbeforeserving. Makes3 4servings GrapefruitGazpacho Ingredients: ¼grapefruit ¼orange ¼lime 1/8cupchoppedtomato Peeledandchoppedcucumbertotaste 1teaspoonfreshlychoppedparsley 19 P a g e
28g/1oz.tomatojuice 14g/½oz.vegetablebroth 1teaspoonlimejuice Apinchofchilipowder Preparation: Chopgrapefruit,orange,andlime. Combineallingredientsinmediumsizedbowl. Chillforatleast4hoursallowingalloftheflavorstoblend. Servechilledforarefreshinglightbreakfast. BreakfastVeggie fruitskewers Ingredients: ½eggplant,cubed 1cupcantaloupe,cubed 1cuphoneydewmelon,cubed 2tomatoescutintothickwedges 1smallzucchinicubed 2parsnipsthicklysliced woodenskewers Directions: Randomlyplacevegetablesandfruitontheskewersandservechilled. 20 P a g e
Lunch Asfewpeopleexercisemid morning,thereisrarelyaneedtohaveahighcarblunch. Your lunch should be based around as much raw food as possible with the addition of healthyfatsfromoils,nutsandseedsoravocadostomakeatastysalad. Adollopofhummusisanothergreatoptiontospiceuprawvegetables! Just because you are training in the evening after work doesn t mean you need to carb load. Most carbohydrates eaten so far before a session will get converted to body fat, especiallyifyouaresittingatadeskallafternoon! Legumes are a better choice although should again be eaten in small to moderate quantities. If you lack kick in your evening training and are not trying to lose body fat quickly, use a carbohydrate powder such as Vitargo mixed with rice and pea protein for a pre training boosterratherthantryingto fuelup atlunch.drinkthis10minutesbeforetraining. WarmVegetableSalad SaladIngredients: 1cupgreenpeas 1cupcarrots ¼cupdicedtomatoes 1cupgreenbeans DressingIngredients: ½tablespoonlemonjuice ¼teaspoonlemonzest 2tablespoonsoliveoil 2tablespoonspumpkinseeds ¼teaspoonmustardseeds 1cupromainelettuce shredded 1cupsspinach shredded Preparation: Steamcarrots,peasandgreenbeansuntiltenderbeingcarefulnottoovercook. Combinesteamedvegetablesanddicedtomatoes. Mix all of the dressing ingredients together and pour over vegetables. Gently toss vegetables,vinaigrette,lettuce,andspinach.serveimmediately. 21 P a g e
LovelyLeekandCarrotSoup Ingredients: ¼pound/113gleeksdiced ¼pound/113gcarrotsdiced 2teaspoonscoconutoil 12oz./340gofwater 1tablespoonparsley 1tablespoonthyme 2tablespoonshorseradish 1tablespoonsesameseeds. Preparation: Sweattheleeksandcarrotsintheoilfor5minutes. Add water, parsley, thyme, and horseradish. Bring to a simmer. Cover and simmer for 5 minutes. Runsoupthroughblendertoliquefy. Garnishwithsesameseeds.Servewarm. Tofu Egg SaladWrap Ingredients: ¼pound/113gsofttofu 1avocadomashed 1stalkofceleryminced 3teaspoonwater 1/8teaspoongroundturmeric 1/8teaspoonofdrieddill ¼tablespoondriedparsley Dashofcayennepepper Largemustardgreens Preparation: Crumblethetofuandsetaside. Combineallremainingingredientstocreatethedressing.Addthetofuandmixwell. Wrapingreens.Chillcompletelybeforeserving. 22 P a g e
DeliciousCauliflowerSalad Ingredients: 1headcauliflower 3carrots ¼headpurplecabbage ½headofmustardgreens ½redonion 3greenonions 1tablespooncoconutoil 1teaspooncuminpowder 1teaspooncoriander Parsleytotaste Directions: Cutcauliflowerintoflorets.Processinfoodprocessoruntilbrokendownintosmallcrumbly pieces.chopcarrots,cabbage,mustardgreens,onions,andparsley.addtocauliflowerand toss. Add oil, cumin, in coriander. Mix well. Place in refrigerator for 2 4 hours to allow flavorstoblend.servechilled. ThreeBeanBurger Ingredients: ¼cupsunflowerseedsshelled 1cuppintobeans ½cupblackbeans ½cupgreatnorthernbeans ½cupmincedonion 1tablespoonpinenuts 2tablespoonstomatopaste ½teaspoonchilipowder Directions: Preheatovento350 F. Place sunflower seeds and beans in food processor. Blend until smooth paste is formed. Spoonmixtureintobowlandmixinremainingingredients.Lightlyspraybakingsheetwith oliveoil.form6pattiesandplaceonbakingsheetandbakefor25minutes.removefrom ovenandcoolforapproximately5minutes.turnpattiesoveroncookiesheet.iftheybegin to break apart simply reform them by compressing them firmly in your hand. Bake for an additional10minutes. 23 P a g e
FavaBeanWrap Ingredients: 2cupsfavabeanspre cooked 1½tablespoonscoconutoil 1largeonionchopped 1largetomatodiced 1teaspoongroundcumin 1teaspoonmincedgarlic ¼cupfreshlychoppedparsley ¼cupfreshlemonjuice Peppertotaste Largegreensforwraps Directions: Combineallingredients(exceptthegreens)inalargeskillet.Cookforapproximately15 20 minutes.wrapinlargegreensandservewarm. ChilledFruitSoup Ingredients: 1peachchopped 1cupelderberries 1applechopped 1/2cantaloupecubed 1/2honeydewmeloncubed 1/4shreddedcoconut 1teaspoonfreshgroundnutmeg 2tablespoonsfreshlimejuice 1pintfreshblueberries 2cupsiceberglettucechopped Directions: Placeallingredientsinfoodprocessorandblenduntilsmooth.Servechilled. Makes8servings 24 P a g e
NuttyFruitBowl Ingredients: 1teaspoongroundcinnamon 3/4teaspoongroundginger 2teaspoonscoconutoil ¼cupcoconutshredded 1mango ¼cupgooseberries ¼cupchoppedpecans ¼cupchoppedwalnuts 3tablespoonsflaxseeds Directions: Tossallingredientstogetherandchillbeforeserving. Buckwheat&OkraStir fry Ingredients: 2teaspoonscoconutoil ½redonionsliced 1carrotsliced ¼cuptoastedpinenuts 1cupokrachopped 3cupscookedBuckwheat 6cupsshreddedlettuce Directions: Heat flaxseed oil in large skillet or wok. Add onion, carrot, and pine nuts. Cook over high heatuntiltheybegintotenderize.addokraandcookfor3 5minutes.Addbuckwheatand cookuntilwarmedthoroughly.serveonabedoflettuce. Makes2servings 25 P a g e
EyeWateringChili Ingredients: 1tablespooncoconutoil 2cupsdicedtomatoes 1cupredbeans 1cupgarbanzobeans 1cupnavybeans 1cupwhitebeans 1greenbellpepperchopped 1redbellpepperchopped 3redhotchilipepperschopped 3jalapenosminced 5clovesofgarlicminced 1largeonionchopped 2tablespoonsmustardseeds 4cupschoppedtomato Directions: Sauté onions, peppers, and garlic in fish oil over medium high heat for 5 minutes. Add remainingingredientsandmixwell.reduceheattolow.coverandsimmerfor45minutes stirringoccasionally. LoadsofLegumes Ingredients: 1bunchofmustardgreenschopped ½cupredbeans ½cupwhitebeans ½cupgreenpeas ½cupblackeyedpeas 1tablespooncoconutoil Juicefrom½lemon ¼cupparsleycoarselychopped 1mediumsizedtomatodiced Freshlygratedwasabiroottotaste Directions: Tossallingredientsinlargebowl.Thismealcanbeservedwarmedorchilled. 26 P a g e
TurnipGreenSensation Ingredients: 450g/1poundturnipgreens 4cupsbeetsprecookedinvegetablebroth 1 2tablespoonoliveoil 1clovegarlicminced ½onionsliced Dashpepper 1/4teaspoonseasalt 1/4cupvegetablebroth Directions: First,preparethegreensbywashinganddiscardingthetoughstems.Takethe remainingpartsofthegreensandchopthemintobitesizedpieces.heatoilina largepot.addgarlicandonionandcookuntiltender.addallremaining ingredients,coverandcookfor8 12minutes. LemonZucchiniToss Ingredients: ¼cupcoconutoil 1tablespoonmincedshallots 5bayleavesminced 2tablespoonschoppedfreshmint 1½tablespoonlemonjuice ½teaspoonlemonzest 2mediumzucchinissliced 1mediumeggplantsliced 1redonionpeeledandsliced 1bunchofwatercresslettucechopped Directions: Combinefirst6ingredientsinapotovermedium lowheat.addzucchiniandeggplantslices. Gentlytosstocoatallvegetables.Cookuntilvegetablesaretender.Removefromheatand tosswithlettuce.servewhilevegetablesarestillhot. 27 P a g e
LemonLimeAsparagus Ingredients: 450g/1poundasparagustrimmed 230g/8oz.grapetomatoeshalved 2teaspoonoliveoil 1lemon,zestandjuice Juicefrom1lime 2teaspoonschoppedtarragon 1bunchofSwisschardchopped Directions: Bring1.8litters/2quartsofwatertoaboilinapanoverhighheat.Addasparagusandbring to a boil. Boil for 2 minutes and then drain. Pour oil into a large skillet and sauté the tomatoes for 2 minutes. Add the asparagus and cook for an additional minute. Add all remaining ingredients except lettuce and cook for 1 minute to meld flavors. Serve over a thickbedofswisschard. EasternPeas&Carrots Ingredients: 1tablespooncoconutoil 2clovesgarlicchopped 225g/½poundpeas 1½cupscarrotsdiagonallycutintothickslices ½teaspoonofseasalt 1tablespoonfreshlygratedginger ½tablespoonlemonzest 1headbokchoychopped 1cupbambooshootscoarselychopped Directions: Cookgarlicinoilovermedium highheatforapproximately1minute.addpeas,carrots,and salt. Cook for 6 7 minutes or just until vegetables begin to get tender. Stir in ginger, zest, bokchoy,andbambooshoots.cookuntilheated,stirringfrequently. 28 P a g e
DownHomeMustardGreens Ingredients: 2tablespoonscoconutoil 1mediumonioncoarselychopped 2smallshallotsminced 2tablespoonsvegetablebroth 900g/2poundsmustardgreenswashedwithlargestemsstrippedout ½teaspoonseasalt ¼teaspoonhorseradishminced 2tsp.limejuice Directions: Sauté onion, shallots, and garlic in oil in a large pan for 8 minutes or until golden. Add vegetablebroth.teargreensintopiecesandplaceinpan.coverandcookforapproximately 20minutesoruntiltender,stirringoccasionally.Removefromheatandtosswithlimejuice, seasalt,andhorseradish. Makes6servings RoastedVegetableSalad Ingredients: 1mediumzucchinidiced 3parsnips 7 10Brusselssprouts 1redpeppersliced 1yellowpeppersliced 1largeredonionsliced ¼cupalmonds 2tablespoonssunflowerseeds 3tablespoonscoconutoil 1headromainelettucechopped Directions: Preheatovento450 F.Placeallingredientsexceptlettuceinalargebowlandtoss,coating allingredientswithoil.placevegetablesonabakingtrayandroastfor30minutes,stirring occasionally.vegetableswillbetenderandlightlybrownedwhendone.serveoverabedof lettuce. 29 P a g e
EasyCabbageStew Ingredients: 450g/1poundextrafirmtofu 1onionchopped 1shallotchopped 2cupsdicedtomatoes 340g/12oz.tomatosauce 1cuppintobeans 1smallcabbagechopped 2cupswater Seasalttotaste ½chilipepperminced Directions: Browntofu,onion,andshallot.Addtomatoes,sauce,andbeans.Bringtoaboil.Stirinthe cabbage, chili pepper, and sea salt. Simmer for 30 45 minutes. This stew is great when servedwithafreshgardensalad. VeggieStir FrySalad Ingredients: 1tablespooncoconutoil 1cupbroccoliflorets 1cupslicedcarrot 1cupcauliflowerflorets 1cupcelerychopped 1cupredbellpeppercoarselychopped 1cuppeas ½cuppecans ¼cupshreddedcoconut 1headiceberglettucechopped Directions: Preheatoilinalargeskilletovermedium highheat.addbroccoli,carrots,cauliflower,and celery.cookfor2minutes,stirringfrequently.addallremainingingredientsandcookuntil thoroughlywarmed.removefromheatandtosswithlettuce.servehot. Makes4 6servings 30 P a g e
StuffedPeppers Ingredients: 5greenorredbellpeppersslicedinhalf 1eggplantdiced 1tablespoonoliveoil 5cupsspinach 2basilleavesminced 2oreganoleavesminced 1clovegarlicchopped Seasalttotaste SideSaladIngredients: ½headromainelettuce ½headSwisschard ½cupgrapetomatoes ½cupwalnutschopped ¼cupcranberries Directions: Preheat oven to 375 F. Place eggplant in a pot, cover with water and cook until tender. Removefromheatanddrain.Allowtodryfor10minutes.Placeallingredients(exceptfor thepeppers)inafoodprocessorandpurée.spooneggplantpureeintopeppersandbake for1hour.tossallsidesaladingredientstogether.servetogetherwhilepeppersarehot. Cucumber&GreenOnionSoup Ingredients: 1/3cupcucumberdiced 5greenonionschopped 1cupshreddedlettuce(anyvariety) ¼cupzucchinidiced ½teaspoonoliveoil 210ml/7oz.yeast freevegetablestock 1heapingtablespoonpumpkinseeds Directions: Combineoliveoil,cucumber,greenonions,lettuce,andzucchiniinamediumsizedskillet. Coverandsweattheingredientsovermediumheatforapproximately10minutes,stirring occasionally. 31 P a g e
32 P a g e Addallremainingingredientsexceptthepumpkinseeds,andbringtoaboil.Reduceheatto low,cover,andsimmerfor20additionalminutes.allowsouptocoolandthenblenditina blenderuntilsmooth.placeinanairtightcontainerandchillintherefrigerator. Garnishwithpumpkinseedsandservecold. CoconutSummerSalad SaladIngredients: 4cupslooseleaflettuce ½cupchoppedcauliflower ¼cupcoconutshredded 2tablespoonsunroastedalmondslivers DressingIngredients: ½cupraspberries 3tablespoonsveryhotwater 3teaspoonscoconutoil Directions: Tossallofthesaladingredients.Tomakedressing,pourhotwaterovertheraspberriesand allowtositfor10minutes.addcoconutoilandpureeuntilsmoothdressingisformed.pour oversaladandtoss. CranberryandBeetSalad Ingredients: 3mediumbeets ¼cupcranberries 1tablespooncoconutoil ¼teaspooncloves ¼teaspoonnutmeg 1teaspoonlemonjuice ¼cupwalnutschopped 6cupsSwisschardchopped Directions: Steamthebeetsandallowtocool.Chopthebeetsintobitesizedpieces. Tossallingredientstogether.
FreshGardenSaladMix Ingredients: 3cupsbibblettuce ½cupgrapetomatoes ¼cupshreddedcarrots 2beetssliced 2tablespoonschiveschopped 2teaspoonscoconutoil 1teaspoonlimejuice 2heapingtablespoonssunflowerseeds Directions: Tossallingredientsinatravelcontainer.Securelidtightly.Keeprefrigerateduntilreadyto eat. Makes1serving MintyMelonSalad Ingredients: 3cupshoneydewmeloncubed 2teaspoonslimejuice 3teaspoonscoconutoil ¼cupfreshlychoppedmintleaves 6cupswatercresslettuce 1cupbeansprouts ¼cupbrazilnutschopped Directions: Tossallingredientstogether.Refrigeratefor2 4hoursbeforeservingforbestresults. 33 P a g e
BroccoliandSesameSalad Ingredients: 2teaspoonscoconutoil 1teaspoonlemonjuice 2tablespoonssesameseeds 2cupbroccoliflorets ½cupcarrotsshredded 1cupgrapefruitsectionedandchopped 3cupsendivelettucechopped 3cupslooseleaflettucechopped Preparation: Combine coconut oil, lemon juice, and sesame seeds to create dressing. Toss broccoli, carrots,grapefruit,anddressing.serveonabedofcrisplettuce. EastAsianVeggieWraps Ingredients: ¼cuptomatoesdiced ¾cupbokchoyshredded ¼cupcarrotsshredded ¼cupchestnuts ¼cupBroccolisproutscoarselychopped ½onionsliced 2 3mustardgreenleaves DressingIngredients: 2teaspoonsoliveoil Juicefrom½alemon Juicefrom½alime ½teaspoonfreshlygratedginger ½teaspoongarlicminced 1mintleafminced 2basilleavesminced ¼teaspoonsesameseeds ½tablespoonchilipepperminced Directions: Blendalldressingingredientsexceptsesameseedsinafoodprocessoruntilsmooth.Then stirinthesesameseeds.setaside.combinetomatoes,lettuce,carrots,andchestnuts.coat withdressing.placecollardleavesonflatsurfaceandspoononfilling.garnishwithbroccoli sproutsandrollup. 34 P a g e
SpicyZucchiniSalad Ingredients: 1smallzucchinidiced 1cupcauliflowerflorets ¾cupcarrotssliced 1tablespoonoliveoil ½teaspoonginger ½teaspooncumin ¼teaspoongroundcoriander Freshlygroundwasabitotaste ¼cupolives 6cupsspinachchopped Directions: Steamzucchini,cauliflower,andcarrots.Besurenottoovercook.Thevegetablesshouldstill beabitcrisp.combineoliveoil,ginger,cumin,coriander,andwasabiinasmallskillet.cook over medium heat for 2 minutes, stirring constantly. Pour the spice mixture over the steamedvegetables.tosswithspinachandolives. QuickEggplantSalad Ingredients: 4cupsspinachchopped 2cupspurplecabbage ½cupBrazilnuts ½cuppinenuts 1smalleggplantthinlysliced ½cupartichokeheartschopped 2tablespoonscoconutoil Juicefrom½alemon Directions: Tossallingredientsinalargebowlandenjoy. 35 P a g e
ATasteofItaly Ingredients: 3cupsradicchiochopped 3cupsromainelettucechopped ½zucchinithinlysliced 1tomatodiced 6basilleavesminced 1tablespoonfreshfennelchopped ½tablespoonfreshoreganochopped 2tablespoonsoliveoil 3tablespoonsolivessliced 1clovegarlic ½smallonion Directions: Heat olive oil, olives, garlic, and onion in a small sauce pan. Cook until onions begin to tenderize.tossallotheringredients.pourhotoilmixtureoverthegreensandtoss. GreenBlend Ingredients: 3cupsromainelettucechopped 3cupspinachchopped 1cupcabbageshredded 1cupmustardgreenschopped 10greenolivessliced 1avocadodiced 1cucumberdiced 1cupbroccoliflorets 2stalkceleryfinelychopped 2teaspoonlimejuice 4teaspoonsoliveoil Freshlygratedgingertotaste Preparation: Tossallingredients 36 P a g e
37 P a g e ZestyEggplantSalad Ingredients: 1largeeggplantcubed 2clovesgarlic 2tablespoonsoliveoil 3basilleavesminced 3oreganoleavesminced ¼cupolives 1parsnipthinlysliced 1carrotgrated 2cuparugulachopped 4cupsSwisschardchopped 2greenonionschopped 1teaspoonmintminced Freshlygratedwasabitotaste Directions: Heatoliveoil,garlic,basil,andoreganoinalargeskillet.Sautéeggplantovermedium high heatuntillightlygoldenbrown.tossallingredientstogether. TrailMixSalad Ingredients: 4cupslooseleaflettucechopped 2cuparugulalettuce ¼cupdates 2tablespoonssesameseeds 2tablespoonspumpkinseeds 2tablespoonssunflowerseeds 2tablespoonsalmondslivers 3tablespoonsmacadamianutschopped 3tablespoonschestnutschopped 1tablespooncoconutoil Directions: Tossallingredientstogetherandenjoy.
AllAboutRoots Ingredients: 1tablespooncoconutoil 2carrotsshredded 1parsnipshredded 2rutabagassliced 1shallotsliced 1clovegarlicminced 2greenonionschopped 6cupsturnipgreenschopped Juicefrom¼ofalemon Preparations: Warmtheoil,carrots,parsnip,rutabagas,shallot,andgarlicinalargeskillet.Cookuntilthe shallotbeginstobrown.tossallingredientstogetherandsqueezethelemonjuiceoverthe top. CoolSummertimeSalad Ingredients: 5cupswatercressgreens 2cupspinach 2cupscasabamelondiced 2cupscantaloupediced 1/3cuprhubarbcoarselychopped 1cuppecanscoarselychopped 1teaspoonfreshlychoppedfennel Juiceof1lemon(handsqueezed) Directions: Tossallingredientsandrefrigeratefor2 4hoursbeforeserving. 38 P a g e
LayeredZucchini Ingredients: 1largezucchinithinlysliced 2largerutabagasthinlysliced 2tablespoonschiveschopped ½headmustardgreenschopped 3cupsspinachchopped 1redbellpeppercutintobitesizedpieces Cumintotaste Directions: Tossthemustardgreens,spinach,andpepper.Arrangegreensonaplatter.Placeindividual zucchinislicesonthegreenssoastomakeacompletelayer.seasonwithcumin.sprinkle withhalfofthechives.placeindividualrutabagaslicesontopofthezucchini,creatingthe secondlayer.seasonwithcumin.repeatuntilallzucchiniandturnipslicesareusedup.top withremainingchives. SpicedArtichoke Ingredients: 1artichoke 3tablespoonscoconutoil 1clovegarlicminced ¼cuponionsminced 1teaspoonbasilminced 1teaspoonoreganominced ¼teaspoonrosemary ½cupeggplantcubed ½cupgrapetomatoes ½cupcauliflowerflorets ½headoflooseleaflettucechopped Directions: Cutsharptipsoffofartichokeandsteamfor20minutes.Whileartichokeiscooking,pouroil into small sauce pan and add garlic, onion, and herbs. Cook over medium heat, stirring occasionally, until onions become translucent. Add eggplant and cook over medium high until eggplant begins to brown. Remove eggplant from pan and toss with all ingredients except artichoke. When artichoke finishes cooking, drain upside down. Place artichoke in the centre of a platter and encircle it with the salad mix. Pour oil into a small condiment containerfordippingtheartichokeleavesinto. 39 P a g e
SimpleHomemadeSalad&Asparagus Ingredients: 10 15asparagusspears 3carrotssliced 1smallcucumberdiced 1cupsmallbroccoliflorets 1cuprhubarbfinelychopped 1headSwisschardchopped 1teaspooncumin 2teaspoonscoconutoil 4beetsshredded Preparation: Steam asparagus until tender. Toss all ingredients in large bowl except for beets and asparagus. Place salad in serving dish and top with beets. Serve alongside hot asparagus spears. LoadsofVeggies Ingredients: ½cupsmallbroccoliflorets 1greenpepperchopped 2stalksofcelerycutintosmallpieces 1cupokrachopped 2asparagusspearschoppedinto2.5cm/1inchpieces ½cupgrapetomatoes ½smallzucchinidiced 1tablespoonpeppermint ¼cuppinenuts 1tablespooncoconutoil Juiceof½smallgrapefruit 4cupsdandelionleaveschopped 4cupswatercress Preparation: Placeallingredientsinlargebowlandtoss. 40 P a g e
ColorfulCabbageWraps Ingredients: 2carrotsshredded 1parsnipshredded 1cupalfalfasprouts ¼cupshreddedbeets 2cupsgreencabbageshredded 2cupsredcabbageshredded ½redbellpepperchopped ½yellowbellpepperchopped 3teaspoonscoconutoil ½teaspooncumin Freshlygratedwasabitotaste 2 3largemustardgreens Directions: Tossalloftheingredientstogetherexceptthemustardgreens.Placemustardgreensona flatsurface.thenspoontheslawmixtureontothegreensandrollup.foldparchmentpaper orplasticwraparoundthemustardgreenwrapstohelpkeepeverythingtogether. CranberryCabbageSauté Ingredients: 1tablespooncoconutoil 1cupcranberries 1onionchopped ¾teaspoonseasalt ½stalkofceleryminced ¼teaspoonthymeminced 1headofcabbagecutinto2.5cm/1inchthickwedges 1headofSwisschardchopped Directions: Heatoilovermedium highheatandaddcranberries.coverandcook,stirringoccasionally until heated through. Remove berries from skillet and set aside. Reduce heat to medium. Add onion, salt, celery and thyme to skillet. Cook, stirring occasionally, until onion turns transparent. Add cabbage, cover and cook for 15 minutes or until cabbage is tender. Removefromheatandstirincranberries.ServewarmcabbagemixtureoverSwisschard. 41 P a g e
SesameBeans Ingredients: 225g/½poundfreshgreenbeans ½cupwater ½onionminced 1clovegarlicminced 2tablespoonssesameseeds 3greenonionschopped 1cupbeansproutschopped 1tablespoondillcoarselychopped 1headiceberglettucechopped 2teaspoonscoconutoil. Handsqueezedjuicefrom½lemon Directions: Bringgreenbeans,yellowonion,garlic,andwatertoboilinasaucepan.Coverandcookfor about10 15minutes.Drainandtosswithallotheringredients. Horseradish&CarrotSalad Ingredients: 6mediumcarrotspeeledandsliced 3tablespoonshorseradish ½oniongrated ½teaspoonseasalt 6cupsarugulachopped 2cupswatercresslettucechopped 2teaspoonscoconutoil Directions: Tossallingredientstogether. 42 P a g e
ChilledHotBeanSalad Ingredients: 1½cupsnavybeans 1cuplimabeans 1cupredbeans 1yellowbellpepperchopped 1redbellpepperchopped 1jalapenofinelychopped 1headlooseleaflettuce 2teaspoonscoconutoil Freshlywasabitotaste Directions: Tossallingredientstogetherandrefrigeratefor2 4hoursbeforeserving. SpicyLeekSalad Ingredients: 8leeks 1tablespoonlemonjuice 1½tablespooncoconutoil 1teaspoonhorseradish 1redbellpepperchopped 1cupbambooshootscoarselychopped 6cupsspinachchopped Directions: Cook leeks just until tender. Drain and chop into 5 cm/ 2 inch pieces. Toss all ingredients together.thissaladcanbeservedimmediatelyorchilledfor2 4hours. WarmBeanswithKale Ingredients: 1cupwhitebeans ½mediumonioncutinthinslices 2tablespoonscoconutoil 6cupskalecoarselychopped 2tablespoonspumpkinseeds 43 P a g e
2teaspoonslemonjuice ¼teaspoonseasalt ½chilipepperminced ½cupchestnutscoarselychopped Directions: Sauté onion in oil for 5 7 minutes. Add the kale and cook for an additional 3 4 minutes stirringconstantly.addallotheringredientsandcookuntilheatedthrough. SeasideSalad Ingredients: 5cupskelpchopped 2cupsdulsechopped 1cupIrishmosscoarselychopped 1cucumberdiced 1tomatodiced 3tablespoonssunflowerseeds ¼cupmacadamianutscoarselychopped Directions: Tossallingredientstogether. ItalianBeanSalad Ingredients: 2clovesgarlicminced 1smallonionsliced 4basilleavesminced 3oreganoleavesminced 2tablespoonscoconutoil 2cupswhitebeans 1redbellpepperchopped 10 15olivessliced 1tomatodiced ¼cupalmondslivers 1cupradicchiolettucechopped 5cupsromainelettucechopped Directions: 44 P a g e
Sauté garlic, onion, basil, and oregano in oil until onions become tender. Toss all other ingredients and pour oil mixture over the top. Toss once more to coat all leaves with seasonedoil. SouthwestBlackBeans Ingredients: 1½cupsblackbeans 2tomatoesdiced 1greenbellpepperchopped 1jalapenopepperchopped 2avocadosdiced Juiceof1lime 2teaspoonscumin 3cupsspinach 6cupslooseleaflettuce Directions: Tossgreensandarrangeon6dinnerplates.Tossallotheringredientstogetherandspoon equalportionsontothegreens. Makes6servings GreenBeanItaliano Ingredients: 900g/2poundsgreenbeans 1largeredonionthinlysliced 1cuppinenuts ¼cupolivessliced 1largeheadradicchio 1largeheadbibblettuce DressingIngredients: 3tablespoonscoconutoil 3clovesgarlicminced 5basilleavesminced Directions: Prepare dressing first by combining all ingredients and cooking over low heat for 10 15 minutes. Keep dressing warm. While dressing is warming, steam green beans until crisptender. Toss green beans, onion, ½ cup pine nuts and olives together with the dressing. Allow to marinade for 1 hour. Toss lettuce together and place on a large platter. Make a 45 P a g e
largemoundofthegreenbeanmixtureinthecentreoftheplatterandtopwithremaining pinenuts. SteamedPerch&BambooShoots Ingredients: 2 3smallperchfilletsthawed 3teaspoonsfreshgingergrated About10freshbasilleaves 1cupbeetssliced 2½cupsbambooshoots 1½cupsgrapetomatoes 6cupsbokchoychopped Preparation: Besurethattheperchiscompletelydry.Makediagonalcutsalongthetopofthefilletgoing againstthegrain.besurenottocutcompletelythroughthefish.rubthefilletwithginger. Stickabasilleafintoeachcut. Placebambooshootsandbeetsinasteamerbasket.Laythefishontopofthevegetables. Putthesteamerbasketinalargepanwith2.5cm/1inofboilingwater.Coverandsteamfor 6 8minutes.Thefishisdonewhenitbeginstoflakewhentestedwithafork. Place bok choy onto dinner plates. Toss bamboo shoots, beets, and grape tomatoes together.spoonontopofbokchoyandtopwithperch. Makes2 3servings Starttofinish:20minutes LemonLimeCod Ingredients: 2 3smallcodfillets 6cupsmustardgreenschopped 1smallzucchinidiced 1½cupscauliflowerflorets 1½cupbroccoliflorets 2carrotsthinlysliced MarinadeIngredients: Juiceandzestof1lemon Juiceandzestof1lime Rosemarytotaste Peppertotaste 46 P a g e
DressingIngredients: 3tablespoonscoconutoil 1tablespoonlemonjuice 1tablespoonlimejuice 1teaspoonrosemary Preparation: Combine all of the marinade ingredients and marinade the cod for at least 2 hours. Toss mustardgreens,zucchini,cauliflower,broccoli,andcarrotsinmediumsizedbowlandtoss with all of the dressing ingredients. Fry the cod in a small skillet until cooked thoroughly. The fish is done when it flakes when tested with a fork. Serve on a bed of collards and vegetables. DeliciousPapayaChicken Ingredients: 4bonelessskinlesschickenbreasttenders 1tablespooncoconutoil 1largepapayadiced 2tablespoonslemonjuice 2teaspoonsfreshlygroundginger Seasalttotaste 1celerystalkminced 4cupsspinachchopped 1headlooseleaflettucechopped 1cupbeansproutscoarselychopped 2carrotsshredded Preparation: Pourcoconutoilintolargeskilletandplacechickenontop.Seasonthemeatwithgingerand seasalt.coverandcookovermedium highheatuntilchickeniscompletelydone.remove meat from pan when fully cooked. Add papaya chunks and lemon juice to heated skillet. Cookuntilthepapayabeginstobrown.Removetheskilletfromtheheat.Tossthespinach, lettuce,beansprouts,celery,andcarrotsinskilletwithbrownedpapayastocoatwiththe lemon/coconutoilmixtureinthepan.servewhilehot. Makes2 4servings SimpleBeefSaladToss Ingredients: 47 P a g e
2largetomatoescutintowedges 2cupsbeefcubedandpre cooked 2tablespoonscoconutoil 2teaspoonslimejuice 1tablespoondillminced 2heapingteaspoonspeppermintminced Slicedolivestotaste 1headoflooseleaflettucechopped ¼cuppumpkinseeds Preparation: Tossallingredientstogetherinalargebowl. Makes3 4servings Mouth wateringelderberrysalmon Ingredients: 2smallsalmonfilets 1cupelderberries ½teaspoonpeppermintminced 8cupswatercresslettucechopped ¼cupwalnuts 1cuprhubarb 2teaspoonslemonjuice 1tablespooncoconutoil Preparation: Preheatbroiler.Placesalmononbroilerpan.Broilthefishforapproximately10minutesfor every 2.54 cm/1 inch of thickness. Remove the salmon from the broiler when it is almost done. Sprinkle with the peppermint and elderberries. Place back in the broiler and finish cooking. Toss the lettuce, walnuts, and rhubarb. Whisk together the lemon juice and coconutoilandtosswiththesalad. EasyShrimp&Spinach Ingredients: 450g/½poundmediumsizedshrimp 3teaspoonscoconutoil 48 P a g e
6cupsspinach 1cuprhubarbchopped 1tablespoonsunflowerseeds Juicefrom1lemon Preparation: Placealloftheshrimponskewersandlayonapreheatedgrill.Squeezethejuicefrom½of thelemonontotheshrimp.grillfor3 4minutesoruntiltheprawnsturnpink,turninghalf waythrough. Tossspinach,rhubarb,coconutoil,andsunflowerseeds.Squeezetheremaininghalfofthe lemonjuiceontothegreens.placethegreensontoaservingplatter.taketheshrimpoffof theskewersandarrangethemontopofthegreens. Chicken&VeggieLoadedGreens Ingredients: 2 4bonelessskinlesschickenbreasts ¼teaspoonpaprika ¼teaspoonthyme 2teaspoonssesameseeds ½cucumberdiced 1cupwaterchestnuts ½smallzucchinithinlysliced 1mediumtomatodiced 1stalkcelerychopped 2carrotsshredded 2cupsredcabbage 6cupsromainelettuce 2heapingtablespoonsofalmondslivers 2tablespoonscoconutoil Preparation: Preheatovento375 F.Sprinklechickenwithpaprika,thyme,andsesameseeds.Bakefor approximately 35 40 minutes. Toss all other ingredients together and serve with hot chicken. MincedBeef&VeggiesforOne Ingredients: 110g/¼poundleangroundbeef 49 P a g e
1cupbeansprouts 1cupbroccoli 2beetssliced 1tablespoonsesameseeds 2teaspoonscoconutoil 4cupsSwisschardchopped Preparation: Put ground beef in a medium sized skillet. Fry over medium high heat until fully browned breakingupthemeatasyoucook.whenbeefisdone,drainallexcessfataway.addallof theotheringredientsexceptthelettuce.continuefryinguntilthevegetablesarewarmed. Tosswithlettuce. StuffedPeppers Ingredients: 6greenorredpeppers 1teaspooncoconutoil ¾cupshallotschopped 1cupwater 2/3cupbrownricecooked ¾cupoliveschopped 2tomatoesdiced 4hard boiledeggssliced 1cupspinachchopped ½poundoffullycookedgroundbeef Preparation: Preheat oven to 375 F. Slice open the peppers. Remove the seeds and core. Boil the peppers for 5 minutes. Then rinse the peppers in cold water to stop the cooking process. Allowthepepperstocompletelydry.Pourthecoconutoilinamediumsizedskillet.Addthe shallotsandsautéuntiltender.addwater,rice,olives,tomatoes,eggs,spinach,andbeef. Removefromtheheatandstir.Placethepeppersinanovensafedish.Spoonthemixture intothepeppers.tentthedishwithfoilandbakeforabout30minutes. Vegetable&BeefRatatouille Ingredients: 230g/½poundstewbeef,cubedandfullycooked 2 3mediumzucchini,sliced 2tomatoes,quartered ½eggplant,cubed 50 P a g e
3parsnips,chopped 1pomegranate,cubed, 1avocado,cubed 1teaspoonrosemary 2tablespoonscoconutoil 2teaspoonsmolasses 2teaspoonswater ½teaspoonseasalt 5basilleavescoarselychopped Preparation: Preheatthegrill. Arrange the meat and vegetables in an oven safe dish. Whisk the coconut oil, molasses, water, and salt together. Drizzle the vegetables with the oil mixture and sprinkle with rosemary.placeunderthegrillandcookfor15 20minutes,turningonceortwice. Garnishwithfreshbasilbeforeserving. Broccoli&LambSoup Ingredients: 6cupsbroccoliflorets 4cupsvegetablestock ½cupparsley,chopped ½teaspoonrosemary,crushed 1teaspoonthyme,crushed 3tablespoonscoconutoil 3tablespoonsriceflour 2cupsalmondmilk 1½cupsbonelesslegoflambtrimmedandcubed 1teaspoonseasalt Preparation: Beginbyplacingthelambmeatonskewersandbroilingfor15 20minutes.Whilethelamb is cooking, place the broccoli in a large saucepan and add the vegetable stock. Cook the broccoli until tender. Spoon out 1 cup of florets and reserve for later. Place the parsley, thymerosemary,andsaltinablender.addtheremainingbroccoliandliquidandblenduntil smooth. Heatthecoconutoilinaseparatepanandaddtheflouralittleatatime.Cookonlowfor about10minutes.graduallyaddthealmondmilkstirringconstantlywithawhisktoavoid lumps. Bring to a boil, continuing to stir constantly, and then simmer until it begins to thicken.addthereservedbroccolifloretsandthepure.removethelambfromtheskewers andquicklychopitintosmallbitesizedpieces.addlambandsalttotaste.heatthesoup gentlyavoidingboiling.serveimmediately. 51 P a g e
RoastedChickenSalad Ingredients: Meatfrom3chickenthighsfullycookedandshredded 2cupsbroccoliflorets 1cupcarrots,cutintofingers 1cupsweetpeppers,cutintofingers 2zucchini,sliced Freshrosemarytotaste 3tablespoonscoconutoil Seasalt Preparation: Preheat oven to 375 F. Place chicken thighs on a baking sheet and bake for about 45 50 minutes.allowtocoolthen,usingafork,scrapechickenmeatoffofthebonecreatingasort ofmincedchicken. Reduceoventemperatureto350 F.Placeallofthevegetablesinanovensafedish.Drizzle withcoconutoilandtopwithrosemary.bakeuntilvegetablesaretenderandlightlygolden brownontop.addthechickenandstir.servewarm. SteakStir Fry Ingredients: 1mediumribeyesteakcubed 3tablespoonscoconutoil 1cupbroccoli,florets 1cupzucchini,sliced 1cupredpepper,sliced 1cupparsnip,cubed 1shallot,sliced 1teaspoonseasalt 1teaspoonpaprika 1teaspoonfreshoregano Preparation: Preheatalargewok.Addthemeatandcookovermedium highheatuntilbrowned.addall remaining ingredients and cook over high heat until they are crisp tender stirring and tossingfrequently. GrilledEggplant&TurkeyRoulades 52 P a g e
½Eggplant ¼poundgroundturkeyfullycookedandminced 1tomatothinlysliced 1stalkcelerydiced ½cupfreshparsleyminced Seasalt 3Tablespoonsalmonds,finelychopped 2 3Tablespoonscoconutoil Preparation: Thinlyslicetheeggplantandletitsoakinsaltwaterfor10minutes.Removefromwaterand patdry.preheattheovenonagrillto350 F.Placeeggplantslicesonaflatsurface.Makea smallmoundoftomato,celery,andturkeyoneachslice.topwithparsleyandsalttotaste. Rolltheeggplantslicesupandplaceinanoiledovensafedishwiththefoldedsidesdown. Drizzlewithcoconutoilandgrillfor10 15minutes.Servewhilehot. StuffedSeaFoodTomatoes Ingredients: 4large,roundtomatoes 1smallcantuna ½cupspinachfinelychopped ½cupleeksfinelychopped ¼cupredbellpepperfinelychopped 10olivesminced 1cupwildricefullycooked ¼cupchoppedfreshbasil 2tablespoonspeppermintleavesminced 2walnutschopped Directions: Slice off the tops of the tomatoes with a very sharp knife. Hollow out the tomatoes and reservethecoreandseeds.rinsethetomatoesandallowtodry.mixallotheringredients togetherexceptwalnutsandpackintothetomatoshell.bakeat350 untilthetopsbeginto brown.garnishwithhalfofawalnut. GrilledMackerel&Boysenberries Ingredients: 2smallmackerelfillets 1tablespooncoconutoil 1½cupsboysenberries 6cupslooseleaflettuce 53 P a g e
54 P a g e 1cupbroccoliflorets 1cupcauliflowerflorets ½cuprhubarbchopped ¼cupbrazilnutschopped Tinfoil Preparations: Placemackerelontinfoilandbrushlightlywithcoconutoil.Pour½oftheberriesontopof thefish.formthefoilintoanenclosedpacket.grillforapproximately25minutesturning halfwaythrough.testfishwithaforktobesurethatitisfullycooked.fishwillbelightand flakywhendone.tossallremainingingredientstogether.topwithhotfishandberries. Makes2servings Beef&VeggieWraps Ingredients: 1sliceeyeofroundroastfullycookedandshredded 2cupswatercresschopped 2cupsgreenleaflettucechopped 1cupcabbageshredded 3heapingtablespoonsofslicedblackolives 2smalltomatoescutintothinwedges 1shallotminced 2stalksofceleryfinelychopped 3teaspoonscoconutoil ½teaspoonturmeric 3 4largemustardgreensforwraps Preparation: Placealloftheingredientsinalargebowlexceptthemustardgreensandtosswell.Spoon themixtureontothegreensandrollup. Makes2 4servings MarinatedHerring Ingredients: 2smallherringfilets 1tablespooncoconutoil Juiceofonelime ½teaspoongarlicminced 1teaspoonparsley