Cheryl Tieg's Eating for Wellness Trivita Recipe Book

7/30/2019 Cheryl Tieg's Eating for Wellness Trivita Recipe Book

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ABOUTCHRISTA

Christa Orecchio is a clinical and holistic nutritionist, and founder of The Whole Journey, a private

nutrition practice and informational website.

She has been regularly featured as a health expert on TV and in print nationwide, including TriVita’s

monthly magazine, the VitaJournal , and the Fox-TV affiliate in San Diego, CA. Christa believes in

using food as medicine, and is committed to helping people first heal, and then achieve vibrant

health. She can be found at thewholejourney.com

A note from Christa...

As a nutritionist, I implore my clients to truly nourish themselves

on all levels. It is empowering for them when they realize that

they don’t have to exist on smoothies and salads alone to lose

weight and be healthy. We absolutely can feel satised while fully

enjoying our food and the process of building wellness.

Some of the ingredients in this book might seem unusual to you

now, but our hope is that, over time, they will become a regular

part of your healthy, anti-inammatory lifestyle.

To cook and eat with anti-inammation in mind you might need

to make a monthly trip to the health food store, or buy a few

ingredients online to start. However, we encourage you to look

for some of these foods, like coconut oil, in your traditionalgrocery store. You may nd these new-to-you items, as stores respond to the trend toward healthier,

anti-inammatory eating. We suggest spending a few extra minutes to re-explore your grocery store,

because ingredients that may seem exotic might have been on the shelves all along, but just not a

part of your regular route. We also encourage you to ask for new items: your store wants to

accommodate regular customers who, like you, are varying their shopping lists to suit their wellness

goals.

While Nopalea is a huge step in the right direction of decreasing inammation, diet is the other half

of the equation. We have so much control over our health and our quality of life by what we choose toput in our bodies. Here’s to your healthier, anti-inammatory choices!

Christa Orecchio, CN, HCC

Clinical and Holistic Nutritionist

Founder of The Whole Journey



Dear Fellow Wellness-Seeker:

I’m so glad you accepted my invitation to take the Nopalea™ Wellness Challenge. As you saw in my TV

program, I know firsthand what this remarkable wellness drink can do. anks to Nopalea I’m back

hiking and doing all the things I want to do; I hope you, too, enjoy great success.

I also hope you enjoy this special collection of anti-inammatory recipes, selected just for you to help

you prepare healthful, delicious meals that will help your body calm the res of chronic inammation.

You can be condent that these dishes are good and good for you. After all, the recipes come from an

expert: Christa Orecchio, a Certied Clinical Nutritionist whose insights are featured each month in the

VitaJournal, TriVita’s monthly magazine. Along with the recipes, you’ll nd my personal tips on

healthy living throughout. ese are some of the techniques that work in my life, from exercise to sleep

to food, and I hope they make a diff erence for you, too.

You’re already taking an important step for your own health by ghting inammation with

Nopalea… now you can ght inammation with your fork, too.

Enjoy your journey to wellness and see how good you feel in 60 days!

ABOUTCHERYL

Cheryl Tiegs

Cheryl Tiegs is an internationally-recognized supermodel,

designer, author, businesswoman, public speaker and

spokeswoman for health and fitness.

Her iconic smile has graced thousands of magazine

covers, and now, as a spokeswoman for TriVita, she’s

helping people everywhere find wellness. Featured in

the Nopalea TV program, Cheryl personifies the beauty

of healthy living.



Herbs &

SpicesFruit

Hydration

Tea Water

Complex Carbohydrates

Whole

Grains

Root

Veggies

Beans &

Legumes

Healthy Fats & Oils

The Anti-Inflammatory

Food Pyramid

Oils Other fats

ProteinLand Sea

VegetablesLeafy Greens Other Veggies

Coconut, Grapeseed,Sesame, Olive

Grassfed Butter, Ghee,Avocados, Raw Nuts & Seeds

Wild Fish: Alaskan orCoho Salmon, Tuna,Mackeral, Shellfish

Free-Range & Organic:Chicken, Turkey, Beef,

Bison, Lamb

Mixed Field Greens, Kale, Collards,Spinach, Dandelion, Arugala

(2 Servings/day: Serving Size Is 1Cup Cooked Or 2 Cups Raw)

Choose A Rainbow Of Color &Organic Whenever Possible.

(3-5 Servings/day: Serving SizeIs 1 Cup Cooked Or 2 Cups Raw)

Nutritional

Supplements



Nutritional supplements:

A good quality multi-vitamin (food-based) will

help fill in nutritional gaps. A multi-strain

probiotic taken before bed will ensure good

digestive and immune health; fish oil helps

make certain we get enough Omega-3

essential fatty acids.

Hydration: Drinking enough water is the

single best way to improve the way we feel

and look. Try for 1 liter (about 34 ounces)

daily for every 50 pounds of body weight.

For tea, Christa recommends green and

white, red bush or rooibos, chamomile,

peppermint. When possible, always choose

mineralized water.

Herbs & spices: Want to speed up

metabolism, reduce inflammation and reap

even more benefits? Keep your home

stocked with ginger, garlic, parsley, oregano,

cilantro, basil, turmeric, nutmeg, cinnamon

and cayenne pepper.

Fruit: 2 servings per day maximum for an

anti-inflammatory lifestyle, because many

fruits are high in sugar. Green apples and

berries are the lowest-sugar fruits.

Complex carbohydrates: These have

enough fiber to slow the release of glucose

(sugar) in the system. So, they help tostabilize blood glucose levels—and stable

blood sugar levels are the ONE thing that

people who live to be 100 or over have in

common.

Grains: Choose gluten-free grainswhenever possible, like brown and wild

rice and quinoa.

Root veggies: Sweet potatoes, yams,

butternut and acorn squash

and parsnips.

Beans & Legumes: Chickpeas, black

beans, pinto beans and adzuki beans.

Healthy Fats & Oils: Good-quality fatmakes us feel full, so we won’t overeat

sugar or carbohydrates. The ones in the

pyramid are a fast way to strengthen the

immune system and reduce inflammation.

Protein: Protein is a basic building block

of cells and tissues needed to keep us

strong. It is crucial for vital functions,

regulation and maintenance of our bodies.

By consuming the high-quality meats,poultry and fish in the pyramid, we can

make complete amino acids—the building

blocks for a lean human body.

Vegetables: It’s simple – the more fresh

vegetables we eat, cooked or raw, the

better we feel and look, and the better our

health will be. They give us nutrients and

clean out toxins. A rainbow of color and

five servings per day keep antioxidantlevels high and inflammation at bay.

How do the pieces of an anti-inflammatory diet fit together?

This pyramid shows the general guidelines. The base is the foods you should eat the most of;

moving up, you see the foods and nutrients you should eat in smaller quantities, or less often.



PREP AND COOK TIME: 10 MINUTES SERVINGS: 6 CUPS

SALT AND VINEGAR POPCORN

INGREDIENTS

1/2 cup organic popping corn kernels

3 tablespoons coconut oil

2 tablespoons raw apple cider vinegar

1 teaspoon Celtic or pink salt

1 teaspoon freshly ground black pepper

olive or coconut oil spray

PREPARATION

Heat coconut oil for 1 minute, then add popcorn and

cover with a lid. Shake covered pan around on burner

to coat popcorn and to invite popping. Keep moving

pan around until all popcorn is popped. Gently remove

lid (holding pan down toward bowl and away from the face) and pour popcorn into a large bowl. Spray

popcorn with olive or coconut oil spray, then toss with

salt and pepper. Add apple cider vinegar at the end

and toss again.

7Eating for Wellness



PREP AND COOK TIME: 1 HOUR SERVINGS: MAKES ABOUT 6 CUPS

CREAMY SPINACH AND ARTICHOKE DIP

INGREDIENTS

1 can cannellini (white) beans,

drained and rinsed

1/2 cup raw cashews, soaked for

20 minutes and drained1/4 cup water

1 tablespoon lemon juice

3 tablespoons nutritional yeast

1 yellow onion, diced

4 garlic cloves, minced

1½ cups frozen artichoke hearts,

thawed and chopped

3 cups fresh spinach, chopped small

1 teaspoon sea salt

1 pinch red pepper flakes

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1/4 cup gluten-free bread crumbs

PREPARATION

Preheat oven to 400 degrees. In a food processor or

blender, blend beans and cashews with water, lemon

juice, and nutritional yeast until creamy. If mixture is too

thick, add more water, 1 tablespoon at a time, until thick

and creamy. Set aside.

In a skillet over medium heat, sauté the onion and garlic

until soft. Add artichokes and sauté until lightly browned.

Add spinach and let it wilt, about 2-3 minutes. Pour into a

large bowl. Add bean-cashew mixture and sea salt and

stir to combine well. Pour into an oiled casserole dish and

top with bread crumbs. Cover with foil and bake for abou

15 minutes. Remove foil and bake 10 minutes more or

until a little browned on the top.

Eating for Wellness 8



PREP AND COOK TIME: 30 MINUTES SERVINGS: 2-3 CUPS

GREEN GARBANZO HUMMUS

INGREDIENTS

1 bag (10 ounces) frozen green

garbanzo beans, cooked

1/2 cup fresh lemon juice

1/4 cup + 2 tablespoons olive oil

1/4 cup + 2 tablespoons tahini

2 tablespoons chopped garlic

2 tablespoons water

1/2 tablespoon sea salt

PREPARATION

Put all ingredients into a food processor. Mix on

medium speed until blended.




PREP AND COOK TIME: 20 MINUTES SERVINGS: 12-18

NUTTY OAT CHEWS

INGREDIENTS

1 cup pecans (food processed into flour)

1/2 cup cashews (food processed into flour)

10 medjool dates (de-pit and soak in

hot water or 10 minutes)

3 tablespoons almond or peanut butter

2-3 tablespoons maple syrup

1/2 cup gluten-free rolled oats

PREPARATION

In food processor, blend pecan flour, cashew flour,

drained dates, nut butter, and maple syrup. Slowly, mix in

the rolled oats by hand. If mixture is too thick to mold into

balls, add a few tablespoons of water. Continue to mix

until soft and malleable. Roll into 1" size balls.

Roll the balls into any topping of preference, such as flax

seeds, unsweetened shredded coconut, or cacao

powder.




PREP AND COOK TIME: 30 MINUTES SERVINGS: MAKES 24 APPETIZERS

EGG TAPENADE CANAPÉ

INGREDIENTS

1 clove garlic

1 cup green pitted olives

1/4 cup extra virgin olive oil

6 extra-large organic eggs,

hard-boiled and cooled

24 slices baguette of your choice

1 bunch chives, snipped into

1-inch lengths

tiny dill sprigs for garnish

PREPARATION

Put garlic into feed tube of food processor with

processor running, and chop. Add olives and olive oil

and process to coarse paste, scraping down sides.

Trim off narrow (yolkless) end of eggs. Cut each egg crosswise into 4 slices.

To assemble, spread olive paste on one slice of

baguette. Crisscross 2 chives over paste. Set one slice

of egg on top. Press dill sprigs into yolk for garnish.

Arrange on party plate and serve.




PREP AND COOK TIME: 1 HOUR SERVINGS: 15 APPETIZERS

POTATO STUFFED SQUASH BLOSSOMS

INGREDIENTS

3 red potatoes, peeled and cut into

bite-sized chunks

1 teaspoon sea salt

1/2cup coconut milk15 squash blossoms

1/2 cup safflower or grapeseed oil

1 cup Italian panko

(gluten-free bread crumbs)

1 cup melted coconut oil for frying

PREPARATION

Put potatoes in a medium pan with cold water and bring

to a boil. After water is boiling, add sea salt. Cook about

35-40 minutes until potatoes are fork tender. While the

potatoes are cooking, rinse the blossoms and let air dry

on a paper towel. Drain the potatoes. Mash the potatoes with a hand masher and add coconut milk. Continue to

mash until well incorporated. Gently stuff the squash

blossoms with the mashed potatoes. Fill up leaving just

enough room to seal them. Roll each blossom in melted

coconut oil then into the panko. Fry in grapeseed oil until

golden brown.




PREP AND COOK TIME: 45 MINUTES SERVINGS: MAKES ABOUT 2 DOZEN

HEALTHY CHICKEN NUGGETS

INGREDIENTS

3/4 cup almond flour

(You can grind up slivered almonds in

a food processor or buy it)

3/4cup brown rice flour3 organic chicken breast halves,

skinless and boneless

1 tablespoon paprika

1 teaspoon sea salt

1 tablespoon dried parsley

1 tablespoon dried oregano

2 organic eggs

2 cloves garlic, crushed

PREPARATION

Preheat oven to 400 degrees. Cut chicken into bite-

sized pieces. Combine nut and rice flours, crushed

garlic, sea salt, pepper, paprika, and dried parsley

flakes in a medium-sized bowl and set aside. Beat eggs

in a separate bowl. Dip bite-sized chicken pieces into beaten egg mixture and then dredge through the nut-

rice flour mixture. Bake in oven on greased cookie sheet

for 30 minutes.




PREP AND COOK TIME: 15 MINUTES SERVINGS: MAKES 4 MEDIUM PANCAKES

ZUCCHINI PANCAKES

INGREDIENTS

2 cups zucchini, finely grated

1 egg

1/4 teaspoon all natural seasoning

(without MSG)

1/4 teaspoon sea salt

1/8 teaspoon fresh ground pepper

1 dash paprika

1/4 cup quinoa flour


1/4 cup brown rice flour

1 dash red pepper flakes

4 tablespoons grapeseed oil or

3 tablespoons butter

PREPARATION

Mix all ingredients well. Heat oil in frying pan over

medium-low heat. Drop spoonfuls of batter in pan.

Flatten lightly with back of spoon to about ½ - ¾ -

inch thickness. Brown on each side. Remove to

paper towel.




PREP AND COOK TIME: 1½ HOURS SERVINGS: 2½ CUPS

LENTIL PATÉ

INGREDIENTS

1 tablespoon grapeseed oil

1 cup chopped onion

6 cloves garlic, minced

1 teaspoon sage1 teaspoon thyme

1½ cups cooked lentils

cayenne pepper to taste

PREPARATION

Heat the oil in a skillet. Add the onion and garlic and

sauté slowly over low heat for about 15 minutes. Add sag

and thyme and continue to sauté for about 5 minutes

longer. Place the cooked lentils in a food processor or

blender. Add the sautéed vegetables and cayenne pepper to the lentil mixture and purée or blend. Transfer

the paté mixture to a bowl and chill for about an hour.




PREP AND COOK TIME: 5 MINUTES SERVINGS: MAKES ABOUT 2 CUPS

RAW CASHEW HUMMUS

INGREDIENTS

1 cup raw cashews

½ cup pure water

2 cloves garlic

2 tablespoons raw tahini½ lemon, juiced

½ teaspoon sea salt

2 tablespoons olive oil

PREPARATION

Blend all ingredients in a blender or food processor until

creamy. Enjoy with veggies or raw flax crackers.





RAW ALMOND HUMMUS

INGREDIENTS

2½ cups raw almonds, soaked

at least 12 hours

1/4 cup plus 1 tablespoon raw tahini

3/4teaspoon fresh ground pepper1½ teaspoon cumin

1/4 cup plus 2 tablespoons olive oil

1/4 cup plus 3 tablespoons lemon juice

3/4 cup water

3/4 teaspoon salt

smoked paprika for garnish

PREPARATION

Drain and rinse soaked almonds. Place almonds in a food

processor and grind. Add remaining ingredients minus

½ the water. Purée the ingredients, adding more water

until creamy. Taste and adjust seasonings to taste. Spoon

into a serving dish and drizzle with extra olive oil and smoked paprika. Serve with cut veggies or raw flax

crackers.


SOAK TIME: 12 HOURS



PREP AND COOK TIME: 5 MINUTES SERVINGS: MAKES APPROXIMATELY 1½ CUPS

AVOCADO CREAM SAUCE

INGREDIENTS

2 soft avocados, peeled and pitted

2 green onions, finely chopped

1/4 teaspoon coriander powder

1/4 teaspoon seaweed seasoning

(kelp, nori, dulse, etc.-found in

Asian section of the health food store)

1/2 teaspoon olive oil

3-4 tablespoons water

PREPARATION

Put water in a blender. Add remaining ingredients and

blend until smooth and creamy. Use as a dip or as a

topping over fish.




PREP AND COOK TIME: 30 MINUTES SERVINGS: VARIES

CHILI NUTS

INGREDIENTS

1 egg white

3/4 pound unsalted cashews

2 teaspoons coarse salt

1 teaspoon crushed red pepper flakes

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon ground hot red pepper

PREPARATION

Preheat oven to 300 degrees. Generously grease a

jelly-roll pan. Lightly beat egg white in medium-size

bowl. Add cashews; toss gently to coat. In a separate

small bowl, combine salt, red pepper flakes, cumin,

oregano, and ground red pepper. Sprinkle over nuts;toss to coat evenly. Spread nuts in prepared pan. Bake

for 25 minutes or until golden and fragrant. Stir 2 or 3

times throughout the baking process to separate nuts.

Cool nuts completely. Store in airtight container.




PREP AND COOK TIME: 10 MINUTES SERVINGS: MAKES APPROXIMATELY 2 CUPS

TZATZIKI SAUCE

INGREDIENTS

1 Persian cucumber (peeled, seeded,

diced into ¼-inch pieces)

1 bunch dill, minced

1 small container of plain organic

yogurt (6-8 ounces)

1 lemon, juiced

pinch of sea salt

PREPARATION

Add dill and lemon juice to yogurt and mix well. Fold

in diced cucumbers. Add sea salt to taste.




PREP AND COOK TIME: 45 MINUTES SERVINGS: 4

POLENTA FRIES

INGREDIENTS

1 package polenta (made from

organic corn)

2 tablespoons grapeseed oil

1 cup sugar-free marinara or

pizza sauce

1/2 teaspoon harissa, curry, or

Jamaican jerk spice

salt and pepper to taste

PREPARATION

Preheat oven to 450 degrees. Cut polenta into thick

slices (the size and shape of steak fries). Toss with

grapeseed oil, salt, pepper, and other spice. Roast in

oven for 40 minutes. Serve with marinara sauce for

dipping.




PREP AND COOK TIME: 1 HOUR SERVINGS: MAKES 8 APPETIZER SERVINGS

PALEO GLUTEN-FREE PIZZA

INGREDIENTS

Crust:

2 cups almond meal

2 pastured eggs

3 tablespoons grapeseed oil1/4 teaspoon baking soda

1 teaspoon garlic powder

1½ tablespoons fresh rosemary chopped

Suggested toppings:

1 cup organic marinara sauce (sugar-free)

1 pound Italian chicken sausage,

nitrate-free

2 crookneck yellow summer squash, diced

3 green onions chopped1 teaspoon dried oregano

2 small tomatoes, diced

1/2 cup roasted peppers, diced

handful of torn basil leaves

(optional: add dairy-free cheese)

PREPARATION

Preheat oven to 350 degrees. Using a spoon, mix all crus

ingredients together until it becomes very thick. Using

your hands, form the dough into a ball. Lightly grease a

pizza pan or a cookie sheet with grapeseed oil. Place the

ball of dough in the center of cookie sheet or pizza pan and, using your hands, push and pat the dough down into

the shape of a circle. You will want to make the dough as

thin as possible. The pizza crust should be approximately

12 inches in diameter.

Bake JUST the crust in oven for 20 minutes.

While the crust is cooking, prepare toppings. Crumble

sausage into a large sauté pan and brown. After the crus

is finished, remove it from the oven and evenly spread the

marinara sauce over the crust. Add the sausage and all remaining toppings evenly over the sauce and bake agai

for an additional 25-30 minutes. Get creative and use

whatever toppings you might like.




PREP AND COOK TIME: 15 MINUTES SERVINGS: ABOUT 2 CUPS

WHITE BEAN PURÉE

INGREDIENTS

1 can navy beans (or garbanzo,

black beans, black-eyed peas)

1/4 cup water

2 tablespoons chopped cilantro

3 cloves minced garlic

1 teaspoon cumin powder

2 teaspoons sea salt

1 teaspoon chili powder

2 tablespoons extra virgin olive oil

PREPARATION

Put beans in a colander and rinse until the water is

clear (no bubbles). If using canned garbanzos, pop off

the shells for easier digestion. Purée ingredients

together in a blender or food processor. Serve cold or

at room temperature.





PICO DE GALLO

INGREDIENTS

3 medium tomatoes, finely diced

1/2 cup yellow onion, finely diced

6 tablespoons minced jalapeños

6 tablespoons lime juice


1/4 cup chopped fresh cilantro

1/8 cup chopped Italian flat parsley

1 tablespoon raw apple cider vinegar

optional: a dash of pink or Celtic salt

PREPARATION

Combine all ingredients and mix well. Keep

refrigerated.




PREP AND COOK TIME: 10 MINUTES SERVINGS: ABOUT 1/2 CUP

PEANUT BUTTER DIP WITH RAW VEGGIES INGREDIENTS

2 tablespoons Greek yogurt

2 teaspoons honey

1/8 teaspoon ground cinnamon

1/4cup organic peanut butter

(no sugar)

PREPARATION

In a bowl, mix ingredients until smooth. Serve with celery,

carrot sticks, and cucumber slices.





SUNFLOWER PATÉ

INGREDIENTS

3 cups raw sunflower seeds

(soaked 8-12 hours)

1 cup freshly-squeezed lemon juice

1/2 cup chopped scallions

¼-½ cup raw tahini

1/4 cup raw apple cider vinegar

or tamari sauce

2-4 slices red onion, cut into chunks

4-6 tablespoons parsley,

coarsely chopped

2-3 medium cloves garlic,

coarsely chopped

1/2 teaspoon cayenne pepper

(or more to taste)

PREPARATION

Soak sunflower seeds for 8-12 hours; drain. Allow

seeds to sprout by leaving out on counter for 3-4

hours. Once sprouted, thoroughly rinse, drain, and

remove as many of the thin inner husks that float to the

top as possible. In a food processor, process the sunflower seeds, lemon juice, scallions, tahini, vinegar

or tamari, onion, parsley, garlic, and cayenne until the

mixture is a smooth paste.


SOAK TIME: 8-12 HOURS



PREP AND COOK TIME: 1¼ HOURS SERVINGS: 4 PATTIES

SALMON CAKES

INGREDIENTS

4 ounces cooked salmon

6 rice or gluten-free crackers

1/2 onion, minced

2 cloves garlic, minced1 tablespoon fresh lemon juice


dash of black pepper

dash of coriander

PREPARATION

Break salmon into small pieces with fork. Place rice

crackers in a zip-lock bag and, with a rolling pin, crush

rice crackers into crumbs. In a large bowl, combine

salmon, crackers, onion, garlic, lemon juice, salt,

pepper, and coriander. Make 4 patties and refrigerate for 1 hour. In a skillet, heat oil on high heat. Fry each side for

3-4 minutes.

Notes: Serve with brown rice and lemon slices.




PREP AND COOK TIME: 15 MINUTES SERVINGS: 12 ROLLS

VEGGIE NORI ROLLS

INGREDIENTS

1½ cups cooked short brown rice

1 cup plus 1 teaspoon water

2 teaspoons tamari soy sauce

2 tablespoons rice vinegar2 sheets nori, roasted

1/2 seedless cucumber, cut into matchsticks

1 carrot, cut into matchsticks

1/2 avocado

sushi mat

(optional: pickled ginger from a jar)

PREPARATION

edge of the nori sheet with the edge of the mat nearest

you. Using damp fingers, gently press half of rice onto

the nori, leaving a 1¾ -inch border on the side farthest

from you. Then flip the nori sheet over so the rice side is

on the plastic (and therefore the outside of the roll when you roll it). Arrange half of cucumber in even strips

horizontally across the nori wrap, starting 1 inch from

the side nearest you. Arrange half of carrots over

cucumber in the same manner. Peel avocado half and

cut lengthwise into thin slices; arrange half of slices over

carrots in the same manner.

Beginning with the edge nearest you, lift mat up with

your thumbs, holding filling in place with your fingers,

and fold mat over filling so that the upper and lower

edges of rice meet. Squeeze gently but firmly along the length of the roll, tugging the edge of mat furthest from

you to tighten. Open mat and roll log forward to seal

with nori border. Transfer roll, seam side down, to a

cutting board. Make second log in the same manner.

Cut each log crosswise into 6 pieces with a wet, thin-

bladed knife. Serve with wasabi paste, tamari soy

sauce, and pickled ginger.


Place rice in a non-metal bowl. In a small bowl,

stir together vinegar and tamari soy sauce. Pour

vinegar mixture over rice, tossing gently with alarge spoon to combine.

Place sushi mat on a work surface with slats

running crosswise. It is recommended to cover

the sushi mat in plastic wrap for easier rolling

and to avoid a mess. Arrange 1 sheet of nori,

shiny side down, on mat, lining up a long




RED LENTIL SOUP

INGREDIENTS

3-4 cups dried red lentils

(can find in bulk section)


ghee(clarified butter)

1 yellow onion, ¼-inch slices

1 shallot, minced

1 1-inch piece of ginger root,

peeled and minced


1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon cinnamon

2-3 teaspoons sea salt

1 24-ounce container of bone broth

or chicken stock

PREPARATION

In a stock pot, heat grapeseed oil or ghee; add onions

and sauté until translucent. Add shallots, ginger, and

garlic and sauté for about a minute, or until the garlic

becomes slightly golden. Add all dried spices, combine,

and lightly sauté for 1 minute. Finally, add bone broth,

water, lentils, and sea salt. Bring to boil, then reduce heat

to simmer with lid slightly ajar. Cook on low for about

20-25 minutes or until all lentils are a gentle orange color.

Add lemon juice during the last few minutes of

cooking. Taste and add more sea salt if needed.


5 cups filtered water

2 fresh lemons, juiced




FIESTA BLUE CORN TACOS

INGREDIENTS

1 package hard-shelled blue

corn taco shells

1 can black beans, rinsed and drained

1/2 cup homemade or commercial salsa

1 cup homemade or

commercial guacamole

1 tomato, diced

1/2 onion, chopped

5 leaves romaine lettuce, sliced

1 cup plain Greek yogurt

PREPARATION

Heat blue corn taco shells as directed on the

package. Mix beans with salsa. To assemble tacos,

place bean and salsa mixture on the bottom, then layer

with onions, tomatoes, and lettuce. Top with

guacamole, more salsa, and dollop of Greek yogurt.

Variation: Use ground turkey sautéed with cumin.






INGREDIENTS







2 tablespoons water


PREPARATION







TANDOORI QUINOA BOWL

INGREDIENTS

1 cup cooked quinoa

1/2 cup chickpeas

1/2 cup cucumber, chopped and seeded

1 tablespoon diced red onion

Combine all ingredients and set aside.

Tandoori Mix:

1/2 teaspoon chopped cilantro

1/2 cup plain Greek yogurt


1/2 teaspoon pepper

1/2 teaspoon turmeric

1/2 teaspoon paprika

1/2 teaspoon ginger

PREPARATION

Combine tandoori mix with quinoa and enjoy.



1 teaspoon coriander

1 teaspoon cinnamon

1 teaspoon cumin




QUICK TURKEY CHILI WITH ADUKI BEANS

INGREDIENTS



(may substitute olive oil if you

use medium or low heat)

1/2 cup white onion, chopped

1 can Eden Organic Adzuki

Beans, drained and rinsed

1 pound ground turkey

(free-range, organic)

1½ teaspoons ground cumin

1 teaspoon red chili flakes

1 pinch cayenne pepper

3 drops stevia

1 teaspoon ground black pepper

1 cup marinara sauce (without sugar)

PREPARATION

Sauté garlic and onions in grapeseed oil. Add turkey and

cook on medium heat for 5 minutes. Add all spices and

sweetener and stir for a few minutes. Add adzuki beans

and marinara sauce. Let mixture simmer for 5-7 minutes t

allow flavors to blend.




PREP AND COOK TIME: 1½ HOURS SERVINGS: 2½ CUPS

LENTIL PATÉ

INGREDIENTS


1 cup chopped onion


1 teaspoon sage1 teaspoon thyme

1½ cups cooked lentils

cayenne pepper to taste

PREPARATION

Heat the oil in a skillet. Add the onion and garlic and

sauté slowly over low heat for about 15 minutes. Add sag

and thyme and continue to sauté for about 5 minutes

longer. Place the cooked lentils in a food processor or

blender. Add the sautéed vegetables and cayenne pepper to the lentil mixture and purée or blend. Transfer

the paté mixture to a bowl and chill for about an hour.





BLACK-EYED PEAS AND BROWN RICE

INGREDIENTS

4 cups cooked long-grain brown rice, cold

1¼ cups water

1 onion, chopped

2 celery stalks, chopped2 garlic cloves, minced

1/4 teaspoon freshly ground pepper

3 cups cooked black-eyed peas

1 butternut squash, about 1 pound

peeled, seeded, and cut into cubes

1 red bell pepper, stemmed, seeded,

and finely chopped

1 teaspoon red pepper flakes

PREPARATION

Put rice in a large bowl. Gently separate the grains and

break apart any lumps. In a large frying pan, bring the

water, onion, celery, garlic, and pepper to a boil, stirring

frequently. Add the black-eyed peas and squash and

return to a boil, again stirring frequently. Reduce to low,cover and simmer, stirring occasionally, until the peas and

squash are tender, and most of the water has evaporated

about 20 minutes. Add the rice, bell pepper, and pepper

flakes. Simmer, stirring and tossing frequently, until heated

through-about 5 minutes.




PREP AND COOK TIME: 1 HOUR SERVINGS: 4

MEXICAN-STYLE PINTO BEANS

INGREDIENTS

1 cup dried pinto beans

4 cups water


1 jalapeño pepper, minced1/2 teaspoon cumin

1/2 teaspoon chili powder

1 lime, juiced

salt to taste

PREPARATION

Cover beans with water and boil for 3 minutes. Remove

from heat and let sit 2-4 hours. Drain and rinse beans.

Place beans in a large pot with 4 cups fresh water and

bring to boil. Add garlic and jalapeño and cook for 1 hour

until beans are soft. Add cumin, chili powder, lime, and salt to taste.


SOAKING TIME: (BEANS) 2-4 HOURS




YAM AND BLACK BEAN CHILI

INGREDIENTS


1 red bell pepper, de-seeded

and chopped

1 medium red onion, diced4 cloves garlic, minced


1 large yam, peeled and

cut into ½-inch cubes

1 lime, juiced and zested

1 28-ounce can fire-roasted

crushed tomatoes

3 cans black beans, drained and rinsed,

or 4 cups freshly cooked

1 tablespoon cumin

1 tablespoon chili powder or chili blend

1 teaspoon cocoa powder

1 cup chopped cilantro for

garnish, optional

PREPARATION

In a large pot, heat oil over medium heat and sauté garlic

onion, red pepper, and sea salt until soft (about 4-5

minutes). Add the cumin and chili powder; stir to combine

Cook for another minute. Add chopped yam and lime

zest, cooking about 10 minutes more and stirring occasionally. Add the tomatoes, black beans, lime juice,

and cocoa powder. Bring to a simmer, cover, and cook fo

10 minutes, or until yams are soft. Top with chopped

cilantro and a squeeze of lime, if desired. Serve over

brown rice or with gluten-free corn bread.





QUINOA WITH GARBANZOS AND SPINACH

INGREDIENTS

1 cup quinoa

2¼ cups water or stock

2 pinches of salt, divided



1 pound spinach leaves

1 cup garbanzo beans,

cooked or rinsed canned

2 oranges, juiced and zested

PREPARATION

Wash quinoa and toast in a dry pan for a few minutes,

or until it smells nutty. Boil water or stock and add salt

and quinoa. Turn heat to low and simmer covered for

20 minutes.

Heat oil in a skillet and sauté onions for 10 minutes on

medium. Add spinach, garbanzo beans, and a pinch

of salt. Cover and cook 3-5 minutes until spinach has

wilted. Mix quinoa together with the other ingredients in

a large bowl. Add orange juice and zest and stir

gently. Add additional salt and pepper to taste.





CHIMICHURRI QUINOA WITH ADUKI BEANS

INGREDIENTS

1 cup quinoa

2¼ cups water

1 pinch sea salt

3 tablespoons vinegar(red wine or apple cider)

2 tablespoons water

2 cloves garlic

1/2 teaspoons chili flakes


1 cup cooked aduki beans or

1 can rinsed and drained

1 small bunch flat leaf parsley


PREPARATION

Rinse quinoa. Bring water and salt to a boil and add

quinoa. Simmer covered for 20 minutes or until grains are

fluffy and water is absorbed. Make chimichurri sauce by

combining vinegar, water, garlic, chili flakes, salt, pepper,

and oil in a blender; pulse until well combined. In a big bowl, gently mix together quinoa, chimichurri sauce and

aduki beans. Garnish with a few whole parsley leaves.





SOOTHING GINGER TEA

INGREDIENTS

1½ cups pure water

1 3" strip of fresh ginger root, peeled

1 teaspoon honey or coconut sugar,

if desired

PREPARATION

Boil water and pour over fresh ginger root. Cover mug

while steeping for 10 minutes. Sip and enjoy. Add 1

teaspoon of honey or coconut sugar if desired.





THE SUPER ALKALIZER

INGREDIENTS

1 green apple, peeled if using a blender

1-2 carrots (washed, trimmed, and chunked)

3 stalks celery with leaves

1/2head romaine lettuce2 large kale leaves

1/2 ripe papaya

1 handful cilantro or parsley

1 cucumber, peeled if using a blender

1 handful fennel (stalk can be used, too)

1 teaspoon greens powder (optional)

PREPARATION

Place all ingredients in a blender and blend until smooth.

You may need to add small amounts of water as you blen

to help the process and for desired consistency.





IMMUNITY ELIXIR

INGREDIENTS

2 cups coconut water

1 frozen banana, chunked

1 packet (100g) frozen açai berry

1 cup frozen blueberries

1 teaspoon vanilla

1 pinch sea salt

1 scoop protein powder

1/2 teaspoon coconut oil

PREPARATION

Place all ingredients in a blender and blend

until smooth.





WHOLE JOURNEY BLISS JUICE

INGREDIENTS

3 kale leaves

3 stalks celery with leaves

1 handful parsley

1 handful romaine lettuce1 inch piece fresh ginger, peeled

2 green apples, cored and quartered

(peel if using a blender )

1 cucumber-optional

(peel if using a blender)

PREPARATION

Place ingredients in blender and blend until smooth. You

may need to add small amounts of water as you blend to

help the process and for desired consistency.





PLANT PROTEIN SMOOTHIE

INGREDIENTS

1 cup almond milk, coconut milk,

or water

1/2 ripe avocado

2 tablespoons hemp seeds

1 scoop plant-based protein powder

1 large handful kale or spinach

PREPARATION

Blend all ingredients in a blender until smooth and

well-blended.





HOMEMADE ALMOND MILK

INGREDIENTS

4 tablespoons almond butter

(may use a different kind of nut butter)

4 cups pure water

1 teaspoon vanilla

10 drops dark-liquid stevia

PREPARATION

Blend in a blender for 2-3 minutes.





AVOCADO BANANA BREAKFAST SMOOTHIE

INGREDIENTS

1 avocado

1 frozen banana

3/4-1 cup almond milk (unsweetened)

1 tablespoon maca powder1 scoop vanilla whey protein powder

PREPARATION

Blend and enjoy!





FRUIT WATER

INGREDIENTS

2 quarts pure water (mineralized)

1/2 orange, sliced

1/2 grapefruit, sectioned

1 lime, sliced

1 lemon, sliced

1/4 cup fresh basil leaves

PREPARATION

Place fruit and basil in a large glass pitcher and add

water. Refrigerate for 2 hours and serve in tall glasses.




PREP AND COOK TIME: 4¼ HOURS SERVINGS: 3-4

VEGAN "EGG"NOG

INGREDIENTS

2 cups cashew crème (see below)

1/2 cup date paste (see below)

1 cup coconut milk

2 tablespoons maple syrup1 teaspoon pure vanilla extract

1/2 teaspoon nutmeg

1/4 teaspoon cinnamon

1 pinch of cloves

1 pinch cardamom

1 pinch sea salt

Cashew Crème Base:

Soak 1 cup cashews for 4 hours;

drain and rinse well.Place in blender with 3 cups of water

and purée until very smooth.

Use 2 cups of this for the recipe.

PREPARATION

Blend all ingredients in blender until smooth.


Date Paste:

Soak 1 cup pitted dates in water for 1-2 hours.

Blend in a blender with a small amount of coconut

water or water until blended into a paste.Use ½ cup for recipe.




CHOCOLATE PUDDING SMOOTHIE

INGREDIENTS

1 avocado

1 cup water, plus more for thinning

1 tablespoon flax oil

1 tablespoon ground flaxseed meal1 tablespoon fresh bee pollen

1 scoop whey protein powder

1 scoop warrior food vegetarian

protein powder


1 tablespoon raw cacao powder

PREPARATION

Blend together until smooth and thick.





TURMERIC GINGER LEMONADE

INGREDIENTS

4 cups water

1 teaspoon turmeric powder

(or, preferably, a 3-inch strip fresh

turmeric root, peeled)

1 teaspoon ginger powder

(or, preferably, a 4-inch strip fresh

ginger root, peeled)

honey or dark-liquid stevia, to taste

lemon slices, or the juice of a

full lemon (to taste)

PREPARATION

Put water into a small pot and bring to a boil on the stove.

Make sure that the water has come to a full boil. Add

turmeric and ginger to the boiling water and reduce to

simmer for 8 to 10 minutes. This will extract the beneficial

compounds from the turmeric and ginger. Remove the pofrom the stove. Strain the tea into a cup through a fine-

mesh strainer to filter out the particles of turmeric and

ginger. Add sweetener and lemon to taste. Refrigerate.





THE BREAKFAST SMOOTHIE EVERYONE LOVES

INGREDIENTS

1 cup frozen organic berries

1 cup unsweetened almond or

coconut milk


( Use either egg white, whey, or

goat's whey versions.The best are

sweetened with stevia and are

hormone- and antibiotic-free )

1 tablespoon ground flaxseed

1 teaspoon hemp seeds ( or any

other raw nut or seed )

1 teaspoon raw organic coconut oil

PREPARATION

Blend and enjoy!

If you don't mind the flavor, you can add 1 teaspoon of

powdered greens to enhance the nutritional value of

your smoothie.





CARROT CAKE PROTEIN MUFFINS

INGREDIENTS

2¼ cups almond flour

1/2 teaspoon baking soda


2 teaspoons ground cinnamon1 teaspoon ground nutmeg

1/2 teaspoon ground allspice

1/2 teaspoon ground cloves

1/2 teaspoon ground ginger

3 tablespoons ghee

(clarified butter) , melted

3 pastured eggs

3 tablespoons grade B maple syrup

2 tablespoons vanilla extract

1 cup shredded carrot

(about 1 medium carrot)

1/2 cup chopped walnuts

PREPARATION

Preheat oven to 350 degrees. In a large bowl, add

almond flour, baking soda, salt, cinnamon, nutmeg,

allspice, clove, and ginger. Mix well and set aside. In a

separate bowl, add melted ghee, eggs, maple syrup, and

vanilla. Whisk until smooth. Pour wet ingredients into bowwith dry ingredients and mix well. Stir in shredded carrot

and walnuts. Spray a muffin tin or line with muffin

liners. Pour about ¼ cup of the batter into each tin until

they are all evenly filled. Each tin should be about ¾ full.

Bake muffins for 18-20 minutes, or until you can pull a fork

out clean after testing.





IMMUNITY ELIXIR

INGREDIENTS

2 cups coconut water

1 frozen banana, chunked

1 packet (100g) frozen açai berry

1 cup frozen blueberries

1 teaspoon vanilla

1 pinch sea salt


1/2 teaspoon coconut oil

PREPARATION

Place all ingredients in a blender and blend

until smooth.





PLANT PROTEIN SMOOTHIE

INGREDIENTS

1 cup almond milk, coconut milk,

or water

1/2 ripe avocado


1 scoop plant-based protein powder

1 large handful kale or spinach

PREPARATION

Blend all ingredients in a blender until smooth and

well-blended.





ENERGY-BOOSTING BREAKFAST WRAP

INGREDIENTS

12 scrambled organic eggs

1/2 ripe avocado

1 handful of greens

1 sprouted grain or brown rice tortilla,

warmed Himalayan pink salt (or sea

salt of your choice) to taste

PREPARATION

Place all ingredients in the center of the tortilla and roll

up burrito style. Enjoy!

Option: In place of the eggs, use brown rice and/or

black beans.






INGREDIENTS



4 cups pure water

1 teaspoon vanilla


PREPARATION






QUINOA BREAKFAST BOWL

INGREDIENTS

1 cup quinoa, rinsed and drained

2 cups water

1/2 cup toasted unsweetened coconut

flakes1/2 cup toasted slivered almonds, walnuts,

or pecans


1 teaspoon cinnamon

1 pinch cardamom

1 tablespoon maple syrup

1 dash sea salt (Himalayan pink salt or

Celtic sea salt are the best )

unsweetened almond milk or coconut

milk, optional

PREPARATION

Cook 1 cup quinoa with 2 cups water in a rice cooker or

pot for about 20 minutes. After quinoa is cooked, add

coconut, almonds, hemp seeds, cardamom, cinnamon,

maple syrup, and sea salt; mix together. Top with almond

or coconut milk to your liking.





FARM FRESH EGG FRITTATA

INGREDIENTS

1 cup quinoa (soaked in some water

with juice from half lemon for 20

minutes, then drained and rinsed )

2 cups water or healing bone broth

1 dozen pastured eggs

1 red pepper, small dice

1 red onion, small dice

1 bunch Swiss chard


1/2 pound maitake mushroom

1 bunch fresh basil, chopped


6 ounces goat cheese, crumbled

PREPARATION

Put soaked and drained quinoa and 2 cups water in

medium sauce pan and bring to boil. Reduce to simmer

with lid on until cooked, 10 to 15 minutes. Remove from

heat and set aside to cool. In a large mixing bowl, whisk

eggs and salt; set aside.

Preheat oven to 375 degrees. Prep all veggies. Cut up

mushrooms. Rinse and roll Swiss chard and make one-

inch julienne cuts across Swiss chard rolls. In a large

sauté pan, sauté the red onion, mushrooms, and red

pepper until golden; add garlic for one minute. Add

Swiss chard and sauté until wilted. Allow to cool down.

Make sure quinoa and veggies are not too hot when

adding to eggs. Mix all ingredients in one large bowl. Oil

a 9x13 baking dish and pour all ingredients into baking dish. Add broken pieces of goat cheese to casserole.

Cover with tin foil and bake for 30 minutes. Check middle

and, if it is still liquid, cover casserole and bake at 400

degrees for 10 more minutes. Remove tin foil for the last

5 minutes.


SOAK TIME: 20 MINUTES



PREP AND COOK TIME: 1¼ HOURS SERVINGS: MAKES 8 SLICES

BANANA BREAD FRENCH TOAST

INGREDIENTS

Banana bread:

3 ripe medium bananas

1½ cups roasted unsalted cashews

1 cup almond meal/flour2 tablespoons walnut oil

2 eggs, whisked

1 tablespoon raw honey

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon vanilla extract


1 pinch salt

French toast:

2 eggs

1/3 cup canned coconut milk



1-2 tablespoons coconut oil

PREPARATION

Banana Bread:

Preheat oven to 375 degrees. Place cashews in a food

processor and grind down. Once the cashews are a fine

meal, drizzle in walnut oil while the processor is running tocreate a cashew butter. Peel bananas; roughly break them

up and add to food processor. Combine mixture for abou

a minute or until the mixture resembles a soupy paste.

In a large bowl, whisk eggs. Add cashew/banana mixture

along with remaining above ingredients. Mix to combine

until it resembles a batter. Grease a glass loaf pan with

coconut oil. Pour batter into greased loaf pan and bake

for 25-30 minutes or until bread is cooked through, and

the top is somewhat crispy. Allow bread to cool for about

10 minutes.

French Toast:

Whisk first four ingredients together in a shallow bowl. He

a skillet or griddle with coconut oil. Cut banana bread into

½ -1-inch slices; dip into egg mixture, making sure both

sides are coated. Cook on medium-high heat for 2-3

minutes per side. Top French toast with sliced bananas,

honey, and/or a touch of cinnamon.






INGREDIENTS

1 avocado

1 frozen banana



PREPARATION

Blend and enjoy!




PREP AND COOK TIME: 15 MINUTES SERVINGS: MAKES TWO SMALL PANCAKES

BROWN RICE PANCAKES

INGREDIENTS

1/2 cup cooked brown rice

1 tablespoon hemp protein powder

1 tablespoon flaxseed meal

1 egg white (or 1/8 cup of apple sauce

of mashed banana if you are allergic

to eggs)

1/8-1/4 cup unsweetened almond milk

15 drops of dark-liquid stevia

1 pinch of cinnamon

coconut oil

fresh blueberries (optional)

PREPARATION

Combine all ingredients, except blueberries and

coconut oil, in blender. Add coconut oil to skillet set at

medium-low heat. Spoon mixture onto skillet. Press

blueberries into patties if desired. Brown on both sides.





LOW-CARB LEMON POPPYSEED MUFFINS INGREDIENTS

1/4 cup coconut flour


3 eggs

1/4

cup xylitol1 tablespoon water

1/4 cup grapeseed oil

1 tablespoon lemon zest

1 tablespoon poppy seeds

PREPARATION

Preheat oven to 350 degrees. In a medium bowl,

combine coconut flour, salt, and baking soda. In a large

bowl, blend together eggs, xylitol, water, oil, and lemon

zest. Blend dry ingredients into wet. Fold in poppy

seeds. Spoon batter into greased muffin cup. Bake for 8-10 minutes.




PREP AND COOK TIME: 3 HOURS PLUS REFRIGERATION SERVINGS: 4

COCONUT MACADAMIA PORRIDGE INGREDIENTS

4 young coconuts, pulped

1/2 cup macadamia nuts, soaked for 2

hours and then drained

1/2 vanilla bean

1/2 teaspoon mesquite meal

1 pinch sea salt

1/2-1 cup coconut water or water

1/2 teaspoon dark-liquid stevia, if using

as a dessert

PREPARATION

Blend well; refrigerate. Serve cool.





ZUCCHINI PANCAKES

INGREDIENTS


1 egg


(without MSG)



1 dash paprika







PREPARATION





paper towel.






INGREDIENTS

1 avocado






protein powder



PREPARATION






THE BREAKFAST SMOOTHIE EVERYONE LOVES

INGREDIENTS

1 cup frozen organic berries

1 cup unsweetened almond or

coconut milk


( Use either egg white, whey, or

goat's whey versions.The best are

sweetened with stevia and are

hormone- and antibiotic-free )

1 tablespoon ground flaxseed

1 teaspoon hemp seeds ( or any

other raw nut or seed )

1 teaspoon raw organic coconut oil

PREPARATION

Blend and enjoy!



your smoothie.





TROPICAL BREEZE

INGREDIENTS

1/2 pineapple, cut into bite-sized chunks

1 cup mango, cut into bite-sized chunks

1 cup plain 2% Greek yogurt

1/4

cup dried coconut flakes

PREPARATION

Place all ingredients into a bowl, mix, and serve.

Notes: This is the simplest and most refreshing

dessert to enjoy in warm weather. Depending on the

sweetness of the pineapple, you may want to add alittle honey.





SCRAMBLED EGGS AND GREENS

INGREDIENTS

2 pastured eggs


1 leek, chopped into small pieces (use

only the white part)

1 clove garlic, minced

1 carrot, diced

1 cup chopped spinach, dandelion,

watercress, or chard

PREPARATION

Beat the eggs in a small bowl and set aside. Heat the oil

in a frying pan. Sauté leek for 3 minutes. Add garlic and

sauté for one minute. Add carrots, cover, and cook 5

minutes on low heat until carrots are softened. Remove

vegetables and put on a plate. Add a little oil to the pan if it's dry. Add the eggs and cook over medium heat for 3

minutes until eggs are mostly cooked. Add greens and

other vegetables back into pan. Stir all ingredients

together until eggs are completely cooked. Add salt and

pepper to taste and serve.





SALMON AVOCADO OMELETINGREDIENTS

2 pastured eggs

1 tablespoon ghee (clarified butter) or

organic butter

1/2

small onion, thinly sliced3 ounces cooked salmon or smoked

salmon

1/4 avocado, diced

1/8 cup raw cheese, optional


PREPARATION

Beat eggs in a small bowl. Heat oil in a frying pan.

Add onion and sauté for 5 minutes. Add eggs, turn

heat to low, and cook for 3-5 minutes until eggs are

mostly cooked. Distribute salmon, cheese (if desired),

and avocado evenly across the eggs. Use a spatulato fold the omelet in half and cook 30 seconds more

on each side.




PREP AND COOK TIME: 15 MINUTES SERVINGS: 6-8 PANCAKES

OATMEAL PANCAKES

INGREDIENTS

2 cups rolled oats

2 cups water

1 banana

2 tablespoons maple syrup



2 teaspoons melted coconut oil

PREPARATION

Place all ingredients, except oil, in a blender and

blend until smooth. Let stand a few minutes until batter

thickens. If batter is too thick to pour easily, add some

water. Heat oil in frying pan or skillet. Using a ¼ cup

measure, pour batter onto pan and cook for 2-3 minutes on each side.

Suggestion: Add chopped walnuts to the pancake

batter.




PREP AND COOK TIME: 5 MINUTES * SERVINGS: 2

MUESLI

INGREDIENTS

1 cup rolled oats

2 cups almond or hemp milk

5-6 dates, pitted and chopped

1/2 cup sunflower seeds

PREPARATION

Soak all ingredients overnight covered and it will be

done by the morning without cooking!

Suggestions: Add shredded coconut, raisins, or

brown rice syrup before eating.


*




SAUSAGE AND KALE INGREDIENTS

2 teaspoons ghee or organic butter

1/2 small yellow onion, sliced into

thin half moons

2 precooked chicken sausages,sliced into ½-inch rounds

1/2 bunch kale, de-stemmed and

chopped into small pieces

1 tablespoon balsamic vinegar

PREPARATION

Heat oil in frying pan. Sauté onions for 5 minutes. Add

sausage and kale. Cook for 5 minutes or until sausage is

hot and kale becomes soft. Remove from heat, sprinkle

with balsamic vinegar, and serve.

Note: For vegetarians, substitute tempeh (a soy food) for

sausage.





MORNING KASHA

INGREDIENTS

1 cup cooked kasha (buckwheat)

2 tablespoons almond or cashew butter

2 tablespoons water (use more if

needed)

1 teaspoon cinnamon

1 teaspoon alcohol-free vanilla extract

maple syrup

PREPARATION

Place kasha in a steamer over boiling water. Steam

until warm. In a separate bowl, use a fork to blend nut

butter with 2 tablespoons of water until creamy like a

sauce. If needed, add a bit more water. Mixture should

not be too runny. Pour nut butter sauce over kasha and mix well. Sprinkle with cinnamon and vanilla and

drizzle with maple syrup.





EGG AND PESTO ON SPROUTED-GRILLED TOAST

INGREDIENTS

4 slices of sprouted-grain bread

4 large organic free-range eggs

grapeseed oil or ghee, as needed

prepared pesto (make sure it's made

with olive oil)

sea salt and fresh ground pepper

shredded parmesan, as needed (may

substitute nutritional yeast flakes)

PREPARATION

Lightly toast then grill the bread in a large skillet with

enough oil to coat both sides of the toast. Grill until

sizzling and golden. In the meantime and in a separate

skillet, fry the eggs to your liking. Season with sea salt

and fresh ground pepper. Spread a generous amount of pesto on each grilled toast. Top with an egg and

sprinkle with parmesan.




PREP AND COOK TIME: 20-30 MINUTES SERVINGS: 3 CUPS

EASY HOMEMADE GLUTEN-FREE GRANOLA

INGREDIENTS

2 cups gluten-free rolled oats

1/2 cup slivered almonds

1/2 cup dried shredded coconut

1/4 cup crystallized ginger

1/4 cup coconut oil

1/4 cup maple syrup

PREPARATION

Blend and enjoy!

If you don't mind the flavor, you can add 1 teaspoon

of powdered greens to enhance the nutritional value

of your smoothie.




PREP AND COOK TIME: 55 MINUTES * SERVINGS: 10

BREAKFAST CASSEROLE

INGREDIENTS


6 slices of sprouted grain or whole grain

bread

2 cups washed spinach(tightly packed)

5 eggs, well-beaten

1 cup full-fat Greek yogurt

1 teaspoon salt

PREPARATION

Prepare the night before:

Melt the oil in a 9x13 inch baking dish. Tear bread into

pieces and toss with melted oil. Sprinkle spinach over

bread. In a large bowl beat the eggs and combine with

yogurt and salt. Pour mixture over bread and spinach.Cover and place in fridge overnight.

In the morning:

Preheat oven to 350 degrees. Uncover the casserole

and place in oven for 45 minutes. Cut and serve.


*

*




BLUE CHIP FRITTATA

INGREDIENTS

2-3 ounces crumbled feta, goat,

or vegan cheese

4 large organic free-range eggs

1/3 cup Greek-style, plain yogurt

organic blue corn chips (enough

for one layer in an ovenproof

omelet pan)

a few organic grape or cherry

tomatoes, halved a spoonful of

chopped, roasted, red peppers

fresh chopped basil, parsley,

or cilantro

sea salt and fresh ground pepper

PREPARATION

Preheat oven to 375 degrees. Lightly oil an ovenproof,

8-inch omelet pan. Layer the blue corn chips onto the

bottom of the prepared pan. Top the chips with

tomatoes and roasted red peppers. Sprinkle with

crumbled cheese. Whisk the eggs with the yogurt and herbs until fluffy and pour the mixture over the chips.

Season with sea salt and fresh pepper. Bake in oven

for about 20 to 25 minutes, or until the eggs are set

and the frittata is golden.





CARROT CAKE PROTEIN MUFFINS

INGREDIENTS

2¼ cups almond flour



2 teaspoons ground cinnamon1 teaspoon ground nutmeg

1/2 teaspoon ground allspice

1/2 teaspoon ground cloves

1/2 teaspoon ground ginger

3 tablespoons ghee

(clarified butter) , melted

3 pastured eggs


2 tablespoons vanilla extract

1 cup shredded carrot

(about 1 medium carrot)

1/2 cup chopped walnuts

PREPARATION

Preheat oven to 350 degrees. In a large bowl, add

almond flour, baking soda, salt, cinnamon, nutmeg,

allspice, clove, and ginger. Mix well and set aside. In a

separate bowl, add melted ghee, eggs, maple syrup, and

vanilla. Whisk until smooth. Pour wet ingredients into bowwith dry ingredients and mix well. Stir in shredded carrot

and walnuts. Spray a muffin tin or line with muffin

liners. Pour about ¼ cup of the batter into each tin until

they are all evenly filled. Each tin should be about ¾ full.

Bake muffins for 18-20 minutes, or until you can pull a fork

out clean after testing.




PREP AND COOK TIME: 3 HOURS SERVINGS: 5 DOZEN 1 INCH SQUARES

RAW CACAO FUDGE

INGREDIENTS

2 cups roasted organic almond butter

(creamy not raw)

1/4 cup raw cacao powder

1/2

cup organic maple syrup, grade B

1 heaping tablespoon coconut butter

2 teaspoons vanilla extract

1 teaspoon coarse sea salt

PREPARATION

Combine all ingredients in large bowl and mix well.

Line a square pan with parchment paper; spoon in the

fudge mixture. Cover with parchment paper and press

down evenly to flatten. Put in freezer for about an hour.

Remove fudge from pan and cut into squares. Put squares into a storage container, placing parchment

paper between layers if needed. Return to freezer.

Fudge will harden in 1-2 hours. Keep stored in freezer.

The fudge is eaten frozen.




PREP AND COOK TIME: 45 MINUTES SERVINGS: 16 - 2-INCH BROWNIES

FLOURLESS CHOCOLATE BROWNIES

INGREDIENTS

1 (15-ounce) can no-salt-added black

beans, drained and rinsed

3 large organic eggs

1/3cup melted organic butter, morefor the baking dish

1/4 cup cocoa powder or raw cacao powder

1/8 teaspoon salt

2 teaspoons gluten-free vanilla extract

1/2 cup plus 2 tablespoons coconut sugar

1/2 cup gluten-free semi-sweet

chocolate chips

1/2 cup finely chopped walnuts

PREPARATION

Preheat oven to 350 degrees. Butter an 8-inch baking

pan. Place the black beans, eggs, melted butter,

cocoa powder, salt, vanilla extract, and sugar in the

bowl of a food processor and blend until smooth.

Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared

pan. Bake the brownies for 30 to 35 minutes or until

just set in the center. Cool before cutting into squares.




PREP AND COOK TIME: 15 MINUTES SERVINGS: MAKES APPROXIMATELY ¾ CUP

CHOCOLATE AÇAI SAUCE

INGREDIENTS

2 ounces organic, semi-sweet

chocolate chips

1/4 cup coconut sugar

2 tablespoons cacao powder1 pack (100 g) frozen unsweetened

açai purée, thawed

PREPARATION

In a double boiler,* fill the bottom pan with water, a

quarter of the way, and bring to a boil. Melt chocolate in

the top pan over the boiling water. After the chocolate has

melted, turn off heat and remove top pan from bottom

pan. Add coconut sugar and cacao powder to the chocolate. Whisk until well mixed. Add açai pack, mix

together, and serve.

*If you don't have a double boiler, you can fill a medium

saucepan with water, a quarter of the way, and heat to

boiling. Set a stainless steel bowl on top of boiling water.




PREP AND COOK TIME: 2½ HOURS SERVINGS: 8

COCONUT PANNA COTTA WITH MANGO LIME COULIS

INGREDIENTS

1 14-ounce can coconut milk

1 tablespoon agar flakes (not powder)

1 6-inch vanilla bean pod

5 tablespoons honey, divided1 cup plain, Greek, low-fat yogurt

1 lime, zested and juiced

1 ripe mango (8 ounces) ,

peeled and cubed

pinch of sea salt

papaya slices or fresh fruit of

choice for garnish

coconut oil cooking spray

PREPARATION

Lightly and completely oil glass pie plate with coconut

oil cooking spray. Whisk coconut milk into a small

saucepan with agar flakes. Let rest for 10 minutes. Split

vanilla bean lengthwise and scrape seeds into coconut

milk; add vanilla pod, too. Bring to a full boil. Reduce heat and simmer, whisking constantly, until agar is mostly

dissolved, about 10 minutes. Remove from heat and

strain into a bowl, using a fine-mesh strainer and

pressing upon the solids lightly. Discard solids. Whisk 4

tablespoons honey into strained coconut milk. Add

yogurt and generous pinch of salt; whisk until smooth.

Pour into prepared plate and chill, covered, at least 1½

hours.

In a blender, combine remaining 1 tablespoon honey,

mango, lime zest, and juice; purée until smooth. Spoon 2 tablespoons of the mango-lime coulis (sauce) over

each serving. Garnish with papaya slices or fruit of your

choice; serve with remaining coulis on the side.





GLUTEN-FREE STRAWBERRY RHUBARB CRUMBLE

INGREDIENTS

1 16-ounce package of fresh, organic

strawberries, stemmed and quartered

2 large stalks organic rhubarb, cut into1/2-inch cubes

1/4 cup coconut palm sugar

1/8 cup arrowroot powder

(used in lieu of cornstarch)

1 organic tangelo, zested and juiced


5/8 cup rice flour

1/4 cup gluten-free, organic granola

1/2 cup coconut palm sugar


1 pinch sea salt


5 tablespoons organic, unsalted butter,

cut into pea-sized pieces

PREPARATION

Preheat the oven to 350 degrees. Place all filling

ingredients in a large bowl and stir well. Spoon the

filling into individual ramekins or into an 8x8 inch baking

dish.

For the topping, combine the flour, granola, and sugar.

Add butter, vanilla, and salt to the dry ingredients; mix

with a fork until the mixture looks dry and crumbly. Add

1 tablespoon of water and mix until the mixture starts to

come together and looks crumbly. If the mixture still

seems dry, add 1 more tablespoon of water. Crumble

the topping over the filling.

Bake in preheated oven until the filling is hot and

bubbly all the way through, and the topping looks

crispy and light brown (about 25 to 30 minutes).


Topping:

Filling:



PREP AND COOK TIME: 1¼ HOURS SERVINGS: MAKES 8 SLICES

BANANA BREAD FRENCH TOAST

INGREDIENTS

Banana bread:

3 ripe medium bananas

1½ cups roasted unsalted cashews

1 cup almond meal/flour2 tablespoons walnut oil

2 eggs, whisked

1 tablespoon raw honey

1 teaspoon baking soda




1 pinch salt

French toast:

2 eggs

1/3 cup canned coconut milk



1-2 tablespoons coconut oil

PREPARATION

Banana Bread:

Preheat oven to 375 degrees. Place cashews in a food

processor and grind down. Once the cashews are a fine

meal, drizzle in walnut oil while the processor is running tocreate a cashew butter. Peel bananas; roughly break them

up and add to food processor. Combine mixture for abou

a minute or until the mixture resembles a soupy paste.

In a large bowl, whisk eggs. Add cashew/banana mixture

along with remaining above ingredients. Mix to combine

until it resembles a batter. Grease a glass loaf pan with

coconut oil. Pour batter into greased loaf pan and bake

for 25-30 minutes or until bread is cooked through, and

the top is somewhat crispy. Allow bread to cool for about

10 minutes.

French Toast:

Whisk first four ingredients together in a shallow bowl. He

a skillet or griddle with coconut oil. Cut banana bread into

½ -1-inch slices; dip into egg mixture, making sure both

sides are coated. Cook on medium-high heat for 2-3

minutes per side. Top French toast with sliced bananas,

honey, and/or a touch of cinnamon.




PREP AND COOK TIME: 20 MINUTES SERVINGS: ABOUT 5 DOZEN 1-INCH SQUARES

ENERGY BLISS BARS

INGREDIENTS

1/4 cup sesame seeds


1/2 cup raisins

1/2 cup dried figs or dates

1/2 cup almond butter

(or other nut or seed butter)

PREPARATION

Place sesame seeds, sunflower seeds, raisins, and

figs into a food processor. Chop until everything is

ground together. Add nut or seed butter and mix until

combined. Roll mixture into balls or press into 8-inch

square cake pan and cut into 1-inch squares. Keep refrigerated.

Variation: add ½ cup of unsweetened coconut and a

splash of coconut or almond milk, if necessary, to help

hold balls together. You can also add superfoods such

as maqui powder, cacao powder, spirulina, maca, or

açai powder.




PREP AND COOK TIME: 30-45 MINUTES SERVINGS: ABOUT 3 DOZEN COOKIES

BANANA OATMEAL CHOCOLATE CHIP COOKIES

INGREDIENTS

3 large, ripe bananas, well-mashed

(about 1½ cups)


1/4 cup coconut oil, warmed to liquefy

2 cups rolled oats

2/3 cup almond meal

1/2 cup coconut, finely shredded and

unsweetened


1/2 teaspoon fine grain sea salt


6 ounces chocolate chips or dark

chocolate bar chopped*

PREPARATION

Preheat oven to 350 degrees with baking rack placed in

the top third of the oven. In a large bowl, combine the

bananas, vanilla extract, and coconut oil. Set aside. In

another bowl, whisk together the oats, almond meal,

shredded coconut, cinnamon, salt, and baking powder.Combine the dry ingredients with the wet ingredients and

stir until combined. Fold in the chocolate chunks/chips.

The dough will be a bit looser than standard cookie

dough. Drop dollops of the dough, each about 2

teaspoons in size and an inch apart, onto a parchment-

lined baking sheet. Bake for 12-14 minutes.

*You can use unsweetened carob, grain-sweetened

chocolate chips, or chunks from two-thirds of a bar of

70% cacao dark chocolate.90Eating for Wellness




NUTTY OAT CHEWS

INGREDIENTS








PREPARATION








powder.




PREP AND COOK TIME: 20 MINUTES SERVINGS: 3/4 CUP

DAIRY-FREE CASHEW WHIPPED CREAM INGREDIENTS

3/4 cup raw cashews

3/4 cup coconut milk or other non-dairy

milk, divided

1/4teaspoon

agar agar powder1 pinch salt

1 pinch stevia powder or more to taste

1 tablespoon water

1 pinch vanilla powder or ¼ teaspoon

vanilla extract

PREPARATION

In a small saucepan, sprinkle agar agar powder over ½

cup non-dairy milk. Bring to a boil, whisking until powder

is totally dissolved, about 5 minutes. Add to blender with

cashews, remaining ¼ cup non-dairy milk, vanilla, and

salt. Add water as needed to get things flowing. Once themixture is smooth, add stevia powder to taste. Chill in

refrigerator for about 2 hours; mixture will firm up.


CHILL TIME: 2 HOURS



PREP AND COOK TIME: 1½ HOURS SERVINGS: 1 LOAF PAN

GLUTEN-FREE CHOCOLATE GINGERBREAD

INGREDIENTS

1 cup brown rice flour or sorghum flour

3/4 cup almond meal

1/2 cup cornstarch or potato starch- not

potato flour3/4 cup coconut sugar

1/3 cup unsweetened cocoa powder

2 teaspoons baking powder


1 teaspoon xanthan gum

2 teaspoons ground ginger

1 teaspoon ground cinnamon

3/4 teaspoon fine sea salt

1/2 teaspoon nutmeg or cardamom

2 large, organic, free-range

eggs,beaten

1/2 cup unsulphured molasses

1/4 cup organic coconut oil

4 tablespoons almond or coconut milk


PREPARATION

Preheat oven to 350 degrees. Line a 9-inch ceramic or

glass loaf pan with a piece of parchment paper that

rises up the long sides of the pan. In a mixing bowl,

whisk together the dry ingredients (from brown rice flour

through nutmeg). Add in the eggs, molasses, coconut oil, almond milk, and vanilla extract and beat well until

the batter is smooth. Scoop the gingerbread batter into

the prepared loaf pan and bake in the center of the

oven for roughly an hour. The top will crack a bit. A cake

tester inserted into the center should emerge clean.

Allow the loaf to cool in the pan until it is cool





GLUTEN-FREE BAKING MIX

INGREDIENTS

4 cups brown rice flour

4 cups tapioca flour

2 cups potato starch (not potato flour)

2 cups arrowroot powder

PREPARATION

Blend and enjoy!



your smoothie.





CHOCOLATE TRUFFLES

INGREDIENTS

1/2 cup raw cacao butter, melted

1/2 cup raw cashews

1/2 cup raw agave nectar

1 cup raw cacao powder


(alcohol-free) or ½ vanilla bean seed

pinch pink salt

shredded coconut, raw cacao

nibs, raw cacao powder (optional)

PREPARATION

In a food processor fitted with the S-blade, process

cashews, melted cacao butter, and agave until

smooth. Add cacao powder, vanilla, and salt and

process until well mixed and smooth. Chill in freezer

for 20-40 minutes. The more chilled the mixture is,the easier it will be to roll into truffles.

Once chilled, shape portions of the mixture into

balls with your hands. Roll the truffle into your choice

of shredded coconut, raw cacao nibs, or raw cacao

powder. Try adding mint extract to some of the

mixture, too. Store in refrigerator.




PREP AND COOK TIME: 30 MINUTES INCLUDING SOAK TIME SERVINGS: 6-8

RAW AND DAIRY-FREE CHOCOLATE MOUSSE

INGREDIENTS

3/4 cup dates, soaked until

very soft and de-pitted

2 avocados

1 cup unsweetened almond milk3/4 cup raw cacao powder

1/2 cup organic maple syrup

PREPARATION

In a food processor or blender, combine all ingredients

and blend/process until smooth. Refrigerate and enjoy!





CASHEW CAKE-BATTER PUDDING

INGREDIENTS

1 heaping cup raw cashews, soaked for

one hour and then drained

1 cup pure water (or unsweetened almond

milk or coconut water)

1 teaspoon vanilla extract or vanilla bean

3 tablespoons coconut butter (found near

the nut butters in the baking aisle of

health food stores)

1/2 teaspoon dark-liquid stevia


PREPARATION

Blend all ingredients together in a food processor.

Refrigerate and serve cool. For added pleasure, combine

carob or chocolate chips before refrigerating or drizzle

with Açai Chocolate Sauce just before serving.


SOAK TIME: 1 HOUR



PREP AND COOK TIME: 45 MINUTES SERVINGS: MAKES 2-3 DOZEN COOKIES

OATMEAL AND CAROB CHIP COOKIES INGREDIENTS

1½ cups brown rice flour

1 cup rolled oats


1/2 teaspoon stevia

1/2 cup organic butter, softened

1 cup unsweetened apple sauce

1 egg

1/2 teaspoon baking powder


1/2 teaspoon vanilla extract

1 carob bar, broken into small chunks

½-1 cup carob chips

PREPARATION

Preheat oven to 325 degrees. In a medium bowl, mix

brown rice flour, cinnamon, and oats; set aside. In a

separate large bowl, beat butter, unsweetened

applesauce, and stevia until mixed well. Beat in egg,

baking powder, baking soda, and vanilla. Gradually,add flour mixture into the wet ingredients until mixed

well. Stir in carob bar chunks and chips. (Note: Batter

will be slightly runny.) Spoon onto parchment paper-

lined cookie sheet and bake for 10-14 minutes. Do not

over bake. Cool completely on wire rack.





DAIRY-FREE VANILLA CUSTARD

INGREDIENTS

2 cups unsweetened vanilla rice

milk, almond milk, or coconut milk

3 eggs

12 drops stevia extract (dark liquid

if possible)


1/8 teaspoon salt

ground nutmeg (optional)

fresh berries for garnish (optional)

PREPARATION

Blend and enjoy!



your smoothie.




PREP AND COOK TIME: 3 HOURS PLUS REFRIGERATION SERVINGS: 4

COCONUT MACADAMIA PORRIDGE INGREDIENTS

4 young coconuts, pulped

1/2 cup macadamia nuts, soaked for 2

hours and then drained

1/2 vanilla bean

1/2 teaspoon mesquite meal

1 pinch sea salt

1/2-1 cup coconut water or water

1/2 teaspoon dark-liquid stevia, if using

as a dessert

PREPARATION

Blend well; refrigerate. Serve cool.




PREP AND COOK TIME: 20 MINUTES SERVINGS: MAKES ABOUT 1½ CUPS

CASHEW COCONUT "CREAM CHEESE" FROSTING

INGREDIENTS

1 cup raw cashew pieces

2 tablespoons lemon juice


3 tablespoons hot water

1/4 teaspoon salt

1/2 cup unsweetened, canned regular

coconut milk


2 cups xylitol

PREPARATION

Put xylitol in a blender and blend until it becomes

powdered. If you don't blend it well enough, the

frosting will taste grainy. Set aside. Process cashews

in a food processor until they are powdered and

starting to clump--don't go so far as to make cashew butter! Add coconut oil, lemon juice, hot water, and

salt; process until smooth. Add coconut milk and

blend as smoothly as possible, making sure to scrape

down the sides of the food processor.

Put cashew mixture into a bowl along with vanilla and

beat (with hand mixer). Slowly add in powdered

xylitol. Taste frosting as you go along for desired

sweetness. The more xylitol added, the stiffer the

mixture will become. Once desired consistency is

achieved, refrigerate.10Eating for Wellness



PREP AND COOK TIME: VARIES* SERVINGS: 1

DAIRY-FREE MINT CHOCOLATE CHIP ICE CREAM INGREDIENTS

2 cups coconut milk

2 cups cashew cream*

2 cups almond milk

1/2 cup honey

1/2 cup coconut nectar (sweetener)

2 eggs

1 teaspoon peppermint extract

1/2 12-ounce package dark

chocolate chips

*Cashew cream:

1 cup of cashews, soaked in water

for 2 hours

2 cups water

PREPARATION

Drain and rinse cashews. Blend with water until

smooth.

For the ice cream, combine all ingredients in a large

bowl and place in the freezer for an hour. After an hour,place the ice cream mixture into an ice cream maker

and churn until finished. Please note that this recipe is

delicious freshly churned, however it freezes very hard.

(Optional: add 1 teaspoon vodka, which will keep a

better consistency once it is frozen). You can also add

this ice cream to a blender with some almond or

coconut milk to make a milkshake.





FLOURLESS CHOCOLATE CAKE

INGREDIENTS

4 ounces of bittersweet

organic chocolate

1/2 cup organic cultured butter

3/4 cup maple syrup

3 large organic pastured eggs, whisked

1/2 cup raw cacao powder

PREPARATION

Preheat oven to 375 degrees. In a double boiler,*

melt chocolate with butter. When melted, add maple

syrup and whisk. Remove from heat and add whisked

eggs. Slowly add the eggs with the chocolate. Add

cacao powder sifted through a fine-mesh strainer.Prepare an 8-inch cake pan lined with parchment

paper. Pour mixture in and bake for 20-25 minutes.

Cool completely and frost with icing of your choice.

*If you don't have a double boiler, you can fill a

medium sauce pan with water, a quarter of the way,

and heat to boiling. Set a stainless steel bowl on top

of boiling water.





CREAMY COCONUT RICE PUDDING

INGREDIENTS

2 cups leftover cooked rice

1-2 cups coconut water, unsweetened rice

or almond milk, or water

1 cinnamon stick or 1 teaspoon ground

cinnamon

10 cardamom pods or ½ teaspoon

ground cardamom

1/2 cup raisins

1/2 cup shredded coconut

2 tablespoons honey or maple syrup

PREPARATION

Place all ingredients in a pot and bring to boil. Reduce

heat and simmer, stirring occasionally. Continue

cooking until raisins are plump, coconut is soft, and

most of the liquid has evaporated. Taste and add more

sweetener if necessary.




PREP AND COOK TIME: 30 MINUTES SERVINGS: 16 COOKIES

ROSEMARY PECAN COOKIES

INGREDIENTS

1-1/4 cups blanched almond flour

1 pinch of sea salt


1/4 cup coconut oil, melted



1 tablespoon minced fresh rosemary

1/2 cup pecans, finely chopped

PREPARATION

Preheat oven to 350 degrees. In a medium bowl,

combine almond flour, salt, and baking soda. In a

small bowl, whisk together oil, maple syrup, and

vanilla. Mix wet ingredients into dry. Fold in rosemary

and pecans.

Line a baking sheet with parchment paper. Form

dough into ½ - to 1-inch balls and press onto prepared

baking sheet. (If batter gets sticky, wet hands before

forming cookies). Bake for 6-7 minutes until golden.

Cool on baking sheet.




PREP AND COOK TIME: 30 MINUTES SERVINGS: ABOUT 12 COOKIES

CINNAMON WALNUT COOKIES

INGREDIENTS

1 cup walnut halves or pieces

5 dates, pitted and roughly chopped

1 teaspoon grapeseed or coconut oil

1½

teaspoons vanilla extract1 teaspoon ground cinnamon

1 pinch of sea salt

PREPARATION

Preheat oven to 350 degrees. Place walnuts and dates in

a small food processor and pulse until coarsely ground.

Pulse in oil, vanilla, cinnamon, and salt. Continue to pulse

until mixture forms a ball.

Line a baking sheet with parchment paper. Scoop dough

1 tablespoon at a time, onto prepared baking sheet and

form into balls with your hands; flatten slightly. Bake for

6-8 minutes until firm. Cool on baking sheet.




PREP AND COOK TIME: 1 HOUR SERVINGS: 16 2-INCH SERVINGS

COCONUT FLOUR LEMON CAKE

INGREDIENTS

1/4 cup coconut oil

6 eggs

1/2 cup coconut milk

6 tablespoons xylitol(natural sweetener)


1/2 teaspoon lemon zest

1/2 cup coconut flour

1/2 teaspoon aluminum-free baking powder

1/2 teaspoon salt

1/2 lemon, juiced

PREPARATION

While coconut oil is melting, whisk the eggs, coconut

milk, xylitol, vanilla, and lemon zest together. In a

separate bowl, combine coconut flour, baking powder,

and salt. Stir the dry ingredients into the wet ingredients.

Once pan with melted coconut oil is cooled enough to

handle, carefully swirl the coconut oil around the pan,

making sure to grease all sides. Pour the remainder of

the coconut oil into the batter and mix until all lumps are

gone. Pour the batter into the greased pan and place

on the middle rack of the oven. Bake for 35-40 minutes,

until browned on top and a toothpick comes out clean.

Optional: frost with Cashew Coconut Cream "Cheese"

Frosting.


Preheat oven to 350 degrees. Measure out

coconut oil and place in an 8x8-inch pan.

Place pan in oven to melt the coconut oil. Once the coconut oil is melted (probably 2

minutes or less), remove the pan from the oven

and let it cool.



PREP AND COOK TIME: 20 MINUTES SERVINGS: 10-14 BALLS

HEMP AND DATE SNACK BALLS

INGREDIENTS

1 cup raw cashews, powdered

in food processor

20 +/- medjool or honey dates, pitted

2-3 tablespoons vanilla

3 tablespoons coconut butter

(found near the nut butters in the

baking aisle of health food stores)

1/2 cup hemp seeds (may use

any other crushed nut or seed)

1 pinch of sea salt

PREPARATION

Put dates, vanilla, and salt in food processor; pulse.

Blend in cashew powder gradually, until there is

enough to dry the mix out. Melt coconut butter with a

few ounces warm water; add to mixture. Roll into balls

and then roll the balls in the hemp seeds; freeze to harden. They will be ready to eat in about an hour. Eat

right out of the freezer or keep refrigerated.


FREEZER TIME: 1 HOUR




TROPICAL BREEZE

INGREDIENTS

1/2 pineapple, cut into bite-sized chunks

1 cup mango, cut into bite-sized chunks

1 cup plain 2% Greek yogurt

1/4

cup dried coconut flakes

PREPARATION

Place all ingredients into a bowl, mix, and serve.

Notes: This is the simplest and most refreshing

dessert to enjoy in warm weather. Depending on the

sweetness of the pineapple, you may want to add alittle honey.




PREP AND COOK TIME: 40 MINUTES SERVINGS: 16 2-INCH SQUARES

NUTTY CHOCOLATE CRISPIES INGREDIENTS

1 cup brown rice syrup


1/2 cup barley-malt-sweetened

chocolate chips

3 cups brown rice crispies cereal

PREPARATION

Heat brown rice syrup and almond butter in a

medium-sized pot over low heat until creamy. Stir in the

chips until they melt. Remove from the heat and stir in

rice crispies. Gently press into an 8-inch square

baking dish or spoon into foil cupcake cups and allow mixture to set until firm, about 30 minutes. Cut into

squares and enjoy.




PREP AND COOK TIME: 30 MINUTES SERVINGS: 18-24 MACAROONS

HEAVENLY MACAROONS

INGREDIENTS

2½ cups shredded coconut

1/2 cup oat, spelt, or

alternative pastry flour


1/4 cup brown rice syrup

1/4 cup maple syrup or honey

1 teaspoon almond extract

1/3-1/2 cup water

parchment paper or coconut

oil for baking sheet

PREPARATION

Line baking sheet with parchment paper or brush

lightly with coconut oil. In a large bowl, combine

coconut, flour, and sea salt. In a small bowl, combine

the syrup, honey, almond extract, and water. Add the

wet ingredients to dry ingredients and mix well. With moist hands, form mixture into balls and place on

baking sheet. Bake for 20 minutes until golden on top.

To bake evenly, rotate baking sheet after 10 minutes.




PREP AND COOK TIME: 30 MINUTES SERVINGS: 18 COOKIES

ALMOND TORTE COOKIES INGREDIENTS

1 cup rolled oats

1 cup almonds

1 cup spelt or brown rice flour

1/2 cup either grapeseed oil or

melted coconut oil

1/2 cup maple syrup or raw agave nectar

fruit-sweetened jam of your choice

PREPARATION

Preheat oven to 350 degrees. Combine oats and

almonds in a blender or food processor and blend until

they have the consistency of flour. Add to a large bowl

with spelt flour. In a small bowl, mix together the oil and

maple syrup. Combine wet and dry ingredients and mix well. Shape into 1-inch balls with your hands and

press flat onto a cookie sheet. Make an indentation

with your thumb into the center of each cookie. Fill

each cookie with a teaspoon of jam. Bake for 15

minutes. Cool and enjoy!




PREP AND COOK TIME: 10 MINUTES SERVINGS: MAKES ABOUT 1 CUP

REFRESHING CILANTRO DIP AND SAUCE

INGREDIENTS

1 bunch fresh cilantro, washed

and dried, ends clipped

1 teaspoon cumin

1 lime, juiced


1/4 cup flax oil


sea salt to taste

PREPARATION

Blend all ingredients together. Use as a thicker salad

dressing, a dip for vegetables, or as a topping for

chicken or fish after it has been cooked.





SAVORY GOLDEN GRAVY

INGREDIENTS

1 medium onion, finely diced

1 cup vegetable stock


3 tablespoons spelt or potato flour2 ounces ghee (clarified butter)

sea salt to taste

freshly ground pepper to taste

PREPARATION

In a skillet, sauté the onion in grapeseed oil until brown.

Add the ghee and lower heat. As the ghee melts, add

the flour, stirring constantly to keep it from burning. After

the flour browns, add vegetable stock and cook until

gravy thickens.




PREP AND COOK TIME: 5 MINUTES SERVINGS: ABOUT 1 CUP

HEALTHIER RANCH DRESSING

INGREDIENTS

2/3 cup low-fat, plain yogurt

2 tablespoons regular mayonnaise

(look for mayo made with organic

eggs and extra virgin olive oil)

2 tablespoons minced chives

1 small clove garlic, peeled

1 teaspoon white wine vinegar

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

black pepper to taste

PREPARATION

Put the yogurt, mayonnaise, chives, garlic, vinegar,

olive oil, and salt in the bowl of a food processor or

blender. Add a few grinds of black pepper. Blend

until smooth. Store in the fridge.




PREP AND COOK TIME: 10 MINUTES SERVINGS: MAKES ¾ CUP

PESTO

INGREDIENTS

1 large bunch fresh basil

1 lemon, juiced

1/4 cup parmesan reggiano, shredded

1 tablespoon pine nuts, toasted


sea salt to taste

PREPARATION

Put all ingredients into food processor and blend.

Serve over pasta, chicken, or fish.




PREP AND COOK TIME: 10 MINUTES SERVINGS: MAKES ABOUT 1½ CUPS

BASIL AIOLI

INGREDIENTS


1/2 cup packed basil leaves

1 teaspoon lemon juice

1 medium clove garlic, pressed1 pinch of sea salt

1 cup mayonnaise

(look for mayo made with organic

eggs and extra virgin olive oil)

PREPARATION

In a blender or small food processor, combine the olive

oil, basil, lemon juice, garlic, and sea salt. Process until

the mixture is smooth like pesto, pausing every now

and then to scrape down the sides. Adjust seasonings

to your liking. Put the mayo in a small bowl. Add the basil mixture to the mayo and stir well to mix. Serve with

fish and chicken.




PREP AND COOK TIME: 15 MINUTES SERVINGS: MAKES APPROXIMATELY ¾ CUP

CHOCOLATE AÇAI SAUCE

INGREDIENTS

2 ounces organic, semi-sweet

chocolate chips

1/4 cup coconut sugar

2 tablespoons cacao powder1 pack (100 g) frozen unsweetened

açai purée, thawed

PREPARATION

In a double boiler,* fill the bottom pan with water, a

quarter of the way, and bring to a boil. Melt chocolate in

the top pan over the boiling water. After the chocolate has

melted, turn off heat and remove top pan from bottom

pan. Add coconut sugar and cacao powder to the chocolate. Whisk until well mixed. Add açai pack, mix

together, and serve.

*If you don't have a double boiler, you can fill a medium

saucepan with water, a quarter of the way, and heat to

boiling. Set a stainless steel bowl on top of boiling water.





CAESAR DRESSING

INGREDIENTS

1 teaspoon dijon mustard

1 tablespoon apple cider vinegar

2 tablespoons fresh lemon juice

1 tablespoon finely-gratedparmesan cheese


2 tablespoons expeller-pressed flax oil

1 pastured egg yolk

2 anchovy fillets


PREPARATION

Place all ingredients in food processor and blend until

smooth. (Optional: add pure water to thin.)




PREP AND COOK TIME: 10 MINUTES SERVINGS: MAKES APPROXIMATELY 2¼ CUPS

CHRISTA'S HEALTHY ITALIAN DRESSING

INGREDIENTS

3/4 cup flax oil

1/2 cup organic extra virgin olive oil

1 cup raw apple cider vinegar

1 garlic clove, crushed4 drops of dark-liquid stevia

1 pinch of sea salt

1/2 teaspoon sea veggie flakes

(dulse, kelp, or nori)

pinch each of basil and oregano

juice of half a lemon

PREPARATION

Shake up in a salad dressing container and enjoy. Keep

refrigerated due to flax oil.





ASIAN NUT BUTTER SAUCE

INGREDIENTS

1½ cups coconut water

1/2 cup raw almond butter

2 tablespoons fresh ginger, grated

1 tablespoon pink salt

1 tablespoon crushed garlic


1 tablespoon sesame oil

1/2 teaspoon chili powder

1 pinch cayenne

PREPARATION

Mix all sauce ingredients together. Serve with raw

veggies or chicken.





ROASTED SALMON WITH BASIL AIOLI

INGREDIENTS

For salmon:

side of wild salmon

sea salt

For aioli:




1 medium clove garlic, pressed

1 pinch of sea salt

1 cup mayonnaise (look for mayo

made with organic eggs and

extra virgin olive oil)

PREPARATION

Preheat oven to 425 degrees. Use the roast setting if

your oven has one. Place the side of salmon on a

parchment-lined baking sheet. Remove pin bones if

necessary. Lightly salt the salmon. Bake salmon until

cooked to your likeness, approximately 10-15 minutes.Cooking times vary due to the size of your fish.



the mixture is smooth like pesto, pausing every now and

then to scrape down the sides. Adjust seasonings to

your liking. Put the mayo in a small bowl. Add the basil

mixture to the mayo and stir well to mix.





AVOCADO CREAM SAUCE

INGREDIENTS

2 soft avocados, peeled and pitted

2 green onions, finely chopped

1/4 teaspoon coriander powder

1/4 teaspoon seaweed seasoning

(kelp, nori, dulse, etc.-found in

Asian section of the health food store)

1/2 teaspoon olive oil


PREPARATION

Put water in a blender. Add remaining ingredients and

blend until smooth and creamy. Use as a dip or as a

topping over fish.




PREP AND COOK TIME: APPROXIMATELY 1½ HOUR SERVINGS: MAKES ABOUT 7 CUPS

GRANDMA'S PASTA SAUCE

INGREDIENTS

1 large can peeled plum tomatoes

1 large can crushed tomatoes

1/2 can tomato paste

3 cloves garlic, crushed1/2 onion, diced


1 teaspoon xylitol (or sugar, if you

don't want to change a 90-year-old,

Italian grandma's recipe)

3 tablespoons fresh basil, chopped or

1 tablespoon dried basil

sea salt and pepper to taste

PREPARATION

In a large pot, heat oil on low heat. Add crushed garlic

to heated oil but do not let it brown. After a minute, add

the onion and simmer for a few minutes. Add the can of

peeled tomatoes and crush with a fork. Mix well with

onion and garlic and cook on low for 15 minutes. Add ½ can tomato paste; stir well. Add xylitol or sugar and

salt and pepper to taste. Stir in basil.

Optional: add 1 tablespoon of both dried parsley and

oregano and/or 1 teaspoon red pepper chili flakes, if you

like spice. Cook on low heat for 1 hour and serve. Enjoy!

Note: If you like chunky sauce, serve as is. If you like

smooth sauce, blend sauce slowly and carefully in a

blender before serving.





TZATZIKI SAUCE

INGREDIENTS





yogurt (6-8 ounces)

1 lemon, juiced

pinch of sea salt

PREPARATION







DULSE DRESSING

INGREDIENTS

1/2 cup water

2-3 tablespoons tahini (sesame paste)

1 tablespoon umeboshi paste

1/2 cup dulse flakes

3 scallions, finely chopped (optional)

PREPARATION

Warm the water, add tahini, and stir until creamy. Stir

or blend in umeboshi paste. Mix thoroughly. Stir in

dulse and/or scallions.





ITALIAN GRILLED SHRIMP SKEWERS

INGREDIENTS

16 medium or large shrimp, peeled

and deveined, tails on

½ cup apple cider vinegar

3 shallots, chopped or 3 green onions

(white art only) finely chopped

2 large cloves garlic, minced

2 tablespoons extra virgin olive oil,

plus extra for grill


1½ tablespoons oregano flakes

10 black peppercorns, crushed

PREPARATION

Place shrimp in non-metal bowl. Combine remaining

ingredients. Pour over shrimp. Refrigerate, covered 3

hours. Let stand at room temperature before grilling.

Drain marinade from shrimp. Bring marinade to boil

and reduce to 1/3 cup, about 10 minutes. Place shrimp on soaked bamboo skewers. Add presoaked wood

chips (if desired) to hot coals. Brush grids with oil. Grill

shrimp over hot fire 3-4 minutes each side, brushing

with reduced marinade.





BAKED WILD SALMON WITH LEEKS

INGREDIENTS

1 pound of wild-caught salmon


2 teaspoons grapeseed or coconut oil

2 leeks, chopped (white parts only )


1 lemon, juiced then sliced

PREPARATION

Preheat oven to 375°. Sprinkle sea salt to meat side of

salmon. Add oil to a large sauté pan. Gently lay salted

meat side of salmon down into hot pan. Add chopped

leeks and place around salmon. Sauté until golden.

Once salmon is golden, use a flexible spatula to move the salmon onto a baking sheet, skin side down. Lay

leeks on meat side of salmon, top with lemon juice,

and bake until salmon is cooked (about 10-15 minutes,

depending upon your preference). Serve with sliced

lemons.





CHRISTA'S THAI GREEN CURRY WITH SHRIMP

INGREDIENTS


2 cups diced zucchini

1 cup cut broccoli

1/2white onion, chopped1 cup red bell peppers, thinly sliced

2 teaspoons minced garlic

2-4 tablespoons Thai Green Curry paste,

depending upon desired degree of heat

1 tablespoon finely grated lime zest

2 tablespoons Thai fish sauce

1 14-ounce can coconut milk

1 cup bottled clam juice

1½ pounds shrimp, peeled and deveined

1/4 cup basil


1 tablespoon agave nectar or xylitol

steamed brown rice

PREPARATION

In a large sauté pan, heat oil over medium heat. Add

zucchini, broccoli, onions, and bell peppers; cook until

softened, 2-5 minutes. Add garlic and cook, stirring until

fragrant, about 30 seconds. Add the curry paste, lime,

and fish sauce; cook, stirring for 15 seconds. Add the coconut milk, sweetener, and clam juice and bring to a

boil. Lower heat and simmer until thickened, about 3

minutes. Add the shrimp and cook until pink, about 2

minutes. Stir in half the basil; remove from heat. Season

with sea salt, garnish with remaining basil, and serve with

brown rice.





WILD SALMON WITH ROSEMARY AND GARLIC PASTE

INGREDIENTS

1/4 cup finely chopped fresh

rosemary leaves

2 garlic cloves, chopped

1/2 teaspoon black peppercorns

3/4 teaspoon fine sea salt or coarse

kosher salt

4 teaspoons grapeseed oil

6 wild-caught salmon fillets,

4-6 ounces each

PREPARATION

Preheat oven to 400 degrees. Combine chopped

rosemary and the next 4 ingredients in mortar and

crush with pestle or blend in mini processor until

coarse paste forms. Mix in oil. Rinse the salmon, pat

dry with a paper towel, and place on a baking sheet. Rub the mixture over the top of the fish. Position rack in

center of oven. Roast the salmon until an instant-read

thermometer reaches 130 degrees. Place on platter

and serve.





MAYO-FREE ALBACORE TUNA SALAD

INGREDIENTS

2 cans wild-caught albacore tuna

in water, drained

1 lemon, juiced

1/2cup green apple, chopped1/2 cup celery, chopped

1/4 cup olive oil or flax oil

1 teaspoon sea salt

1 teaspoon kelp flakes

fresh ground pepper to taste

PREPARATION

Mix all ingredients and serve.

Suggestion: Before eating, add chopped walnuts,

sunflower seeds, and/or chives. Serve with greens and

grape tomatoes.





ROASTED SALMON WITH BASIL AIOLI

INGREDIENTS

For salmon:

side of wild salmon

sea salt

For aioli:




1 medium clove garlic, pressed

1 pinch of sea salt

1 cup mayonnaise (look for mayo

made with organic eggs and

extra virgin olive oil)

PREPARATION

Preheat oven to 425 degrees. Use the roast setting if

your oven has one. Place the side of salmon on a

parchment-lined baking sheet. Remove pin bones if

necessary. Lightly salt the salmon. Bake salmon until

cooked to your likeness, approximately 10-15 minutes.Cooking times vary due to the size of your fish.



the mixture is smooth like pesto, pausing every now and

then to scrape down the sides. Adjust seasonings to

your liking. Put the mayo in a small bowl. Add the basil

mixture to the mayo and stir well to mix.





ROASTED SEA BASS WITH PEA PURÉE

INGREDIENTS

2 sea bass fillets

1 lemon, juiced

1 onion, finely chopped


1½ cups frozen peas

thyme sprigs

small amount of boiled water

mint leaves, finely chopped

kale and/or any other veggies

for steaming (try fennel and carrots)

PREPARATION

To prepare the fish, preheat the oven to 425 degrees. Put

the sea bass fillets on baking parchment and sprinkle with

lemon juice and sprigs of thyme. Wrap the parchment

around the fish, holding in place with a metal paperclip.

Place on a baking tray and bake for 7-10 minutes or until cooked through.

To prepare the pea purée, heat the oil and sauté the

onion until well cooked. Add the peas to the cooked onion

with some boiled water and heat until the peas are

cooked (just a few minutes). Add the mint; purée with a

hand blender, blender, or food processor.

Steam kale and any other vegetables you've chosen.

Serve the fish with the pea purée and steamed veggies.




PREP AND COOK TIME: 13 ∕ 4 HOURS SERVINGS: 6-8

CIOPPINO

INGREDIENTS


1 large fennel bulb, thinly sliced

1 onion, chopped

3 large shallots, chopped2 teaspoons salt

4 large garlic cloves, finely chopped

3/4 teaspoon or more dried crushed

red pepper flakes to taste

1/2 cup tomato paste

1 28-ounce can diced tomatoes in juice

1½ cups dry white wine

5 cups fish stock

1 bay leaf

1 pound manila clams, scrubbed

1 pound mussels, scrubbed

and de-bearded

1 pound uncooked large shrimp,

peeled and deveined

PREPARATION

Heat the oil in a very large pot over medium heat. Add

the fennel, onion, shallots, and salt and sauté until the

onion is translucent, about 10 minutes. Add the garlic

and red pepper flakes, and sauté for 2 minutes. Stir in

the tomato paste. Add tomatoes with their juices, wine,fish stock, and bay leaf. Cover and bring to a boil.

Reduce the heat to medium-low. Cover and simmer until

the flavors blend, about 30 minutes.

Add the clams and mussels to the cooking liquid. Cover

and cook until the clams and mussels begin to open,

about 5 minutes. Add the shrimp and fish. Simmer gently

until the fish and shrimp are just cooked through, and the

clams are completely open. Stir gently about 5 minutes

longer. Discard any clams and mussels that do not open.

Season the soup, to taste, with more salt and red pepper flakes. Ladle the soup into bowls or serve over brown

rice linguini.





TUNA STEAKS WITH CUCUMBER AND KALE SALSA

INGREDIENTS

4 tuna steaks, 4-6 ounces each

1/2 large cucumber, cut lengthwise

2 tablespoons fresh dill, chopped

1 cup purple kale, finely chopped

3 tablespoons grapeseed oil, divided

1 tablespoon red wine vinegar

sea salt and black pepper

PREPARATION

For the salsa, scoop out seeds of cucumber and dice

the remaining cucumber. Mix cucumber with the dill

and kale. Set aside.

Heat a skillet over medium-high heat. Rub some oil on tuna steaks and cook for 2-3 minutes on each side.

Place tuna steaks on plates and top with salsa. Keep

skillet over medium-high heat and add 2 tablespoons

oil, vinegar, salt, and pepper. Let sauce sizzle for a few

seconds and then drizzle over the fish and salsa. Serve

immediately.

Notes: The time of cooking tuna will vary due to

thickness and preference. Most enjoy tuna medium-

rare, leaving it a bit pink in the middle. Substitute fennel

for cucumber or bok choy for kale for a different twist.13Eating for Wellness




TIN FOIL SNAPPER

INGREDIENTS

2 cloves garlic, very finely minced


2 snapper fillets, 4-6 ounces each

2 navel oranges, cross-section sliced1 cup loosely packed chopped dill

sea salt and pepper

PREPARATION

Preheat oven to 350 degrees. Mix garlic, oil, salt, and

pepper in a small bowl. Rub mixture over fish. Tear two 12

inch pieces of tin foil. Lay a few slices of orange on each

piece of tin foil and place fillets on orange slices. Sprinkle

with dill and cover with remaining oranges. Fold over tin foil and close all around the edges. Bake for 15 minutes.

Remove from oven and let sit for 5 minutes.




PREP AND COOK TIME: 1¼ HOURS SERVINGS: 4 PATTIES

SALMON CAKES

INGREDIENTS

4 ounces cooked salmon

6 rice or gluten-free crackers

1/2 onion, minced

2 cloves garlic, minced1 tablespoon fresh lemon juice


dash of black pepper

dash of coriander

PREPARATION

Break salmon into small pieces with fork. Place rice

crackers in a zip-lock bag and, with a rolling pin, crush

rice crackers into crumbs. In a large bowl, combine

salmon, crackers, onion, garlic, lemon juice, salt,

pepper, and coriander. Make 4 patties and refrigerate for 1 hour. In a skillet, heat oil on high heat. Fry each side for

3-4 minutes.

Notes: Serve with brown rice and lemon slices.





RED SNAPPER WITH BASIL SAUCE INGREDIENTS

8 ounces Greek yogurt

3 cloves garlic

1/2 cup tightly-packed basil leaves

2 tablespoons grapeseed oil, divided4 red snapper fillets, 4 ounces each

8-10 kale leaves, de-stemmed and

thinly sliced

1 pinch sea salt

PREPARATION

Steam garlic in steamer basket over boiling water for 5

minutes. Transfer garlic to a blender and add yogurt,

basil, and salt; purée until smooth. Heat 1 tablespoon oil

in a skillet and fry fish for 3 minutes on each side.

Transfer fish to a plate. Wipe out the skillet, add 1tablespoon oil, and heat again. Add kale and a pinch of

sea salt, stirring for 2-3 minutes or until kale is limp and

bright green. Layer greens on a plate and place fish on

top. Spoon sauce over fish.





PAN-FRIED TILAPIA

INGREDIENTS

2 tilapia fillets (8 ounces each)

1½ tablespoons grapeseed oil

1 teaspoon fresh sage (optional)

1 teaspoon grated lemon peel

3 stalks scallions, sliced


PREPARATION

Rinse fish, pat dry with paper towel, and season with

salt and pepper. In a skillet, heat oil and sage. Cook

fish 2-3 minutes on each side or until fish is cooked

through. Remove fish from pan. Sprinkle with lemon

peel. Garnish with scallions.





LIME MAHI MAHI

INGREDIENTS

2 mahi mahi fillets, 6-8 ounces each

2 limes, juiced

3 tablespoons tamari soy sauce

2 inches fresh ginger root, peeled andgrated (should equal 1½ teaspoons)


4 slices lemon or lime


PREPARATION

Rinse fish, pat dry with a paper towel, season with sea

salt and pepper, and place in a shallow baking dish.

Combine the lime juice, tamari soy sauce, ginger, and

grapeseed oil in a small bowl and pour over fish. Turn the

mahi mahi over in the marinade and let it sit in the fridge for 10-15 minutes.

Preheat skillet on medium-high heat. Cook fish along with

marinade for 6-7 minutes per side or until fish is firm and

opaque. Garnish with slices of lemon or lime.





HONEY MACADAMIA HALIBUT

INGREDIENTS

1/4 cup macadamia nuts

4 halibut fillets, 4 ounces each

and 1-inch thick

1 tablespoon coconut oil3 tablespoons honey


PREPARATION

Chop nuts, spread on a cookie sheet, and toast in the

oven or a toaster oven on 350 degrees until golden brown

about 5-7 minutes. Check every minute or two and stir or

spin tray around to toast evenly.

Rinse fish, pat dry with a paper towel, and sprinkle with

salt and pepper. Heat oil in a skillet. Cook one side of eac

fillet over medium heat for 4 minutes. Flip each fillet and

cook for 3 minutes on the other side. While fish is in the

pan, spread a thin layer of honey on each fillet and add a

layer of nuts on top. Flip over and cook for 2 minutes while

adding honey and nuts to the top side. Flip again and

cook 2 minutes. Halibut is cooked when the meat is no

longer translucent. Remove from heat and serve.





GINGER HALIBUT WITH SHREDDED DAIKON RADISH

INGREDIENTS

2 halibut fillets, 8 ounces each

1 tablespoon tamari soy sauce

1 tablespoon sesame oil

1 teaspoon fresh ginger juice

(purchased in the Asian section)

1/2 cup water


1 cup daikon radish, shredded

PREPARATION

Wash fish and place in a shallow baking dish. Mix

tamari soy sauce, sesame oil, ginger juice, and water

in a small bowl. Cover fish with marinade and

refrigerate for 20-30 minutes.

Heat grapeseed oil in a pan. Add fish and cook for

about 7 minutes until fish is almost done. Add

remaining marinade and cook until fish is completely

cooked and marinade is heated. Serve with shredded

daikon radish.





BROILED GINGER SALMON

INGREDIENTS

1 tablespoon coconut or grapeseed oil

1/4 cup water

2 teaspoons freshly grated or

powdered ginger

1 teaspoon freshly grated or

powdered turmeric

1 tablespoon umeboshi plum vinegar

2 wild-caught salmon fillets,

4 ounces each

sliced scallions for garnish

PREPARATION

Make marinade by combining oil, water, ginger,

turmeric, and vinegar. Place fish in a shallow baking

dish, cover with marinade, and refrigerate for 30

minutes. Preheat broiler. Take fish out of marinade and

broil, skin side down, for 6-8 minutes. Baste with remaining marinade once or twice while broiling. Use

any remaining marinade as a sauce and serve.

Garnish with sliced scallions if desired.





SALMON AVOCADO OMELETINGREDIENTS

2 pastured eggs

1 tablespoon ghee (clarified butter) or

organic butter

1/2

small onion, thinly sliced3 ounces cooked salmon or smoked

salmon

1/4 avocado, diced

1/8 cup raw cheese, optional


PREPARATION

Beat eggs in a small bowl. Heat oil in a frying pan.

Add onion and sauté for 5 minutes. Add eggs, turn

heat to low, and cook for 3-5 minutes until eggs are

mostly cooked. Distribute salmon, cheese (if desired),

and avocado evenly across the eggs. Use a spatulato fold the omelet in half and cook 30 seconds more

on each side.





CASHEW-DUSTED COD

INGREDIENTS

4 cod fillets, 6 ounces each

2 tablespoons 2% Greek yogurt

4 tablespoons chives, chopped

1 teaspoon horseradish

1 lemon, juiced and zested

1/2 cup cashews, very finely chopped

sea salt and black pepper

PREPARATION

Preheat oven to 425 degrees. Place cod in a lightly-

greased, shallow baking dish. In a small bowl, mix the

Greek yogurt, chives, horseradish, lemon zest, and

juice. Season mixture with sea salt and pepper. Cover

cod evenly with mixture and top with cashews. Bake for 18-20 minutes, or until the fish is done, and the

crust is golden and crunchy.





FARM FRESH EGG FRITTATA

INGREDIENTS

1 cup quinoa (soaked in some water

with juice from half lemon for 20

minutes, then drained and rinsed )

2 cups water or healing bone broth

1 dozen pastured eggs

1 red pepper, small dice

1 red onion, small dice

1 bunch Swiss chard


1/2 pound maitake mushroom

1 bunch fresh basil, chopped


6 ounces goat cheese, crumbled

PREPARATION

Put soaked and drained quinoa and 2 cups water in

medium sauce pan and bring to boil. Reduce to simmer

with lid on until cooked, 10 to 15 minutes. Remove from

heat and set aside to cool. In a large mixing bowl, whisk

eggs and salt; set aside.

Preheat oven to 375 degrees. Prep all veggies. Cut up

mushrooms. Rinse and roll Swiss chard and make one-

inch julienne cuts across Swiss chard rolls. In a large

sauté pan, sauté the red onion, mushrooms, and red

pepper until golden; add garlic for one minute. Add

Swiss chard and sauté until wilted. Allow to cool down.

Make sure quinoa and veggies are not too hot when

adding to eggs. Mix all ingredients in one large bowl. Oil

a 9x13 baking dish and pour all ingredients into baking dish. Add broken pieces of goat cheese to casserole.

Cover with tin foil and bake for 30 minutes. Check middle

and, if it is still liquid, cover casserole and bake at 400

degrees for 10 more minutes. Remove tin foil for the last

5 minutes.


SOAK TIME: 20 MINUTES




QUINOA TABOULI

INGREDIENTS

1 cup quinoa (pre-soaked in water

with juice from a half lemon for

20 minutes; rinsed and drained)

2 cups water or broth

1 cup fresh Italian parsley, finely minced

1/2 cup fresh mint, finely minced

1 bunch green scallions, sliced

1 cup cucumber, ½-inch cubes

1/4 cup kalamata olives chopped

1 tomato (if in season) , chopped


1-2 lemons, juiced

1/4 cup olive oil

PREPARATION

In a medium sauce pan, combine presoaked quinoa and

water or broth. Bring to boil and reduce down to simmer

for about 20 minutes. Once quinoa is cooked, spread on

sheet pan and separate quinoa to prevent sticking

together. Cool in freezer for 10 minutes then remove quinoa to a bowl. Combine remaining ingredients, except

for oil and lemon juice, with quinoa. Incrementally, add oil

and lemon juice depending upon your taste.





GROUND TURKEY AND POLENTA CASSEROLE

INGREDIENTS

2 cups of polenta (coarse

cornmeal in bulk section) or

a pack of dried polenta cornmeal

2 24-ounce packages of bone broth


3 tablespoons oregano, minced

1 teaspoon thyme, minced


1½ pounds ground turkey

1 yellow onion, chopped



1 small jar marinara

2 tablespoons parmesan, grated

PREPARATION

In a large pot, bring 12 cups of broth and water to a

boil. Slowly add polenta, stir, and turn down to low

heat. Continue to stir until thick. Add fresh herbs and

sea salt. Set aside.

Preheat oven to 350 degrees. Sauté turkey and

onions in oil and cook for five minutes; add garlic.

Continue to sauté until meat is golden brown. Spread

the turkey mixture in the bottom of a 9x13-inch glass

casserole dish. Spread marinara over the turkey, then

layer the cooked polenta. Sprinkle parmesan on top

along with more fresh herbs, if desired. Bake in oven

for 10 minutes.





BLACK WILD RICE

INGREDIENTS

1 cup black wild rice (or plain wild rice)

21 ⁄ 3 cup healing bone broth

1 ½-inch kombu seaweed

PREPARATION

In a saucepan, combine all ingredients. Bring to boil,

reduce heat, cover with lid, and simmer for 45-50 minutes

Remove from heat and let stand covered for 10 minutes o

until water is absorbed.





ASIAN SESAME QUINOA

INGREDIENTS

1½ cups quinoa

3 cups veggie broth or bone broth

4 tablespoons toasted sesame oil

4 tablespoons tamari

2 tablespoons xylitol or raw honey

kelp flakes or other sea veggie

flakes, to taste

sesame seeds

optional: sunflower seeds or

pumpkin seeds

PREPARATION

Cook quinoa in broth by placing in a pot, bringing to a

boil, covering, and reducing heat to simmer. Cook for

20-25 minutes, or until liquid is dissolved, and you can

fluff with a fork. In a small bowl, combine oil, tamari,

sweetener, and sea veggie flakes. Pour over quinoaand gently combine. Sprinkle with sesame seeds and

other seeds if desired.




PREP AND COOK TIME: 1¼ HOUR SERVINGS: 4

WILD RICE STUFFED SQUASH

INGREDIENTS

1 cup mixed brown basmati and wild rice

3 cups water (or bone broth, chicken

stock, or veggie broth)

4 small acorn squashes

3/4 cup cooked chestnuts (canned or

vacuum-packed) , roughly chopped

1 small red onion, finely chopped

2 tablespoons chopped fresh thyme

2 tablespoons chopped parsley

1/2 cup crumbled raw goat cheese, optional


coconut oil spray

1/4 cup toasted walnuts for topping

PREPARATION

Preheat the oven to 350 degrees. In a medium

saucepan, combine the rice and water and bring to a

boil. Cover and simmer very gently until the rice is just

tender, about 20 minutes. Drain off any excess water.

Set aside.

Using a large, sharp knife, slice off the top quarter

(stalk end) of each squash; set aside tops. Scoop out

the seeds from the center of the squashes using a small

spoon. Trim the bases to make them level, if necessary.

Spray the cavity of each squash with coconut oil spray,

and sprinkle with salt and pepper. Place in a large

ovenproof dish or roasting pan.

Mix together the rice, chestnuts, onion, thyme, and

parsley in a large bowl. Season lightly with salt and pepper. Spoon the rice mixture into the squashes,

pressing it down, and mounding it up neatly on top.

Replace tops. Bake until the flesh of the squash is

tender when pierced with a small, sharp knife, about 45

minutes. Add goat cheese, if desired, as soon as you

remove from oven. To with toasted walnuts. Serve hot.





BROWN RICE COUSCOUS STUFFED PEPPERS

INGREDIENTS

6 large organic bell peppers

(red, yellow, orange, or green)


1 small zucchini, finely chopped



2 cups cooked brown rice couscous

1 can (15 ounces) chickpeas,

drained and rinsed

1 ripe tomato, seeded and

finely chopped

1 teaspoon dried oregano, crumbled


1/4 teaspoon black pepper

1/2 cup crumbled goat feta cheese

PREPARATION

Preheat oven to 350 degrees. Slice tops off peppers

to make lids. Scoop out membranes and seeds and

discard. In large saucepan with lightly-salted boiling

water, simmer peppers and pepper lids, covered, for 5

minutes. Drain.

Heat oil in medium saucepan over medium heat. Add

zucchini and garlic. Sauté for 2 minutes. Stir in lemon

juice, cook for 1 minute, and remove from heat. Stir in

couscous, chickpeas, tomato, oregano, salt, and

pepper. Stir in cheese. Fill each pepper with couscous

mixture. Place upright in shallow baking dish. Cover

with pepper tops. Bake just until filling is heated

through, about 20 minutes.





TANDOORI QUINOA BOWL

INGREDIENTS

1 cup cooked quinoa

1/2 cup chickpeas

1/2 cup cucumber, chopped and seeded

1 tablespoon diced red onion

Combine all ingredients and set aside.

Tandoori Mix:

1/2 teaspoon chopped cilantro

1/2 cup plain Greek yogurt


1/2 teaspoon pepper

1/2 teaspoon turmeric


1/2 teaspoon ginger

PREPARATION

Combine tandoori mix with quinoa and enjoy.



1 teaspoon coriander

1 teaspoon cinnamon

1 teaspoon cumin



PREP AND COOK TIME: 30 MINUTES SERVINGS: 10-12 PATTIES

CURRIED SWEET POTATO AND QUINOA PATTIES

INGREDIENTS

3 cups sweet potato purée (about two

medium-sized sweet potatoes: diced,

boiled until soft, drained, and mashed)

2 cups cooked quinoa (1 cup dry quinoa

with 2 cups of water; cook like rice

for 20 minutes)


1/2 cup of finely chopped sweet onion

1/2 cup of spelt flour

1 tablespoon grapeseed oil or ghee

1 teaspoon Himalayan pink salt

1 teaspoon black pepper


1 tablespoon ground cumin

2 teaspoons curry powder1 tablespoon dried oregano

PREPARATION

Preheat oven to 400 degrees. Mix all of the ingredients

together in a large mixing bowl. If the mixture is warm,

let it cool to make it more manageable. Form large

patties. Place the patties on parchment paper on a

baking sheet and bake for 20 minutes. Flip patties after 10 minutes to crisp them up on both sides.





GLUTEN-FREE BAKING MIX

INGREDIENTS

4 cups brown rice flour

4 cups tapioca flour

2 cups potato starch (not potato flour)

2 cups arrowroot powder

PREPARATION

Blend and enjoy!



your smoothie.





BLACK-EYED PEAS AND BROWN RICE

INGREDIENTS

4 cups cooked long-grain brown rice, cold

1¼ cups water

1 onion, chopped

2 celery stalks, chopped2 garlic cloves, minced

1/4 teaspoon freshly ground pepper

3 cups cooked black-eyed peas

1 butternut squash, about 1 pound

peeled, seeded, and cut into cubes

1 red bell pepper, stemmed, seeded,

and finely chopped

1 teaspoon red pepper flakes

PREPARATION

Put rice in a large bowl. Gently separate the grains and

break apart any lumps. In a large frying pan, bring the

water, onion, celery, garlic, and pepper to a boil, stirring

frequently. Add the black-eyed peas and squash and

return to a boil, again stirring frequently. Reduce to low,cover and simmer, stirring occasionally, until the peas and

squash are tender, and most of the water has evaporated

about 20 minutes. Add the rice, bell pepper, and pepper

flakes. Simmer, stirring and tossing frequently, until heated

through-about 5 minutes.




PREP AND COOK TIME: 1 HOUR SERVINGS: 8-10

HEARTY WINTER GRAIN SALAD INGREDIENTS

1 cup wheat berries

2 cups vegetable or chicken stock


1 small yellow onion, diced3 tablespoons grapeseed oil

1/2 bunch kale, de-stemmed and chopped

1/2 yam, diced and boiled

1/4 cup chopped walnuts, toasted

2 tablespoons balsamic vinegar

olive oil to taste.

PREPARATION

Rinse grains. Bring stock to boil; add grains and salt.

Reduce heat to low and simmer covered for 45 minutes, o

until grains are cooked and water is absorbed. Fluff with a

fork and let sit covered for 10 minutes.

While the grains are cooking, prepare other ingredients.

Sauté onion in grapeseed oil until translucent, about 7

minutes. Blanch kale. Transfer grains to a large bowl; add

onion, yam, walnuts, and kale. Mix well. Add vinegar and

olive oil to your taste.





FRIED RICE

INGREDIENTS

1 small onion, chopped



1 carrot, diced1/2 bunch scallion, chopped

1 tablespoon ginger, grated

4 cups cooked long grain brown rice


1 teaspoon toasted sesame oil

optional sautéed wild mushrooms

PREPARATION

Sauté onion in oil for 5 minutes. Add garlic and carrot and

sauté for 4 minutes. Add scallion and ginger and sauté fo

about 4 more minutes. Option to add sautéed wild

mushrooms. Add rice; sprinkle with water to provide extra

steam and heat through. Add tamari soy sauce and toasted sesame oil. Lower heat and cook for 5 minutes,

stirring occasionally.

Note: You may also beat an egg together with the tamari

and sesame oil. Pour this mixture into the pan and move i

around quickly with fork to spread egg as it cooks.





CURRIED MILLET

INGREDIENTS

2 cups stock or water

1 cup dry roasted millet

1/2 cup crushed cashews

3 tablespoons canned organic pumpkin1 teaspoon curry powder

1 teaspoon grated ginger

1 teaspoon sea salt

PREPARATION

Boil the stock or water in a pot. Add all ingredients and

bring to a boil. Reduce heat to low and simmer for 20-25

minutes, or until all the liquid is absorbed. Fluff with a fork

and serve warm.





CREAMY MILLET AND AMARANTH

INGREDIENTS

1 cup millet

1/2 cup amaranth

3½ cups water (or bone broth)

1 teaspoon sea salt

1 3-inch strip kombu (sea vegetable)

PREPARATION

Wash millet well in water and drain. Put all ingredients

in a pot and bring to a boil. Turn heat down and

simmer until the grain is soft and ready, stirring

frequently, about 20-30 minutes. Remove kombu.

Suggestions:

Add a spoon of flaxseed oil on top for a buttery flavor.

Top with cooked vegetables or greens and any

dressing.

Add a teaspoon of cinnamon and vanilla extract

during cooking for a sweet treat.





SAVORY BROWN RICE PILAF

INGREDIENTS

1 cup brown rice

2 cups water

1 teaspoon salt

1/2cup walnut pieces1/2 cup fresh parsley, chopped


1/2 teaspoon turmeric powder

1 8-ounce package maitake

mushrooms,chopped


PREPARATION

Rinse rice in fine mesh strainer until water runs clear. Boil

water in a sauce pan. Add rice and salt. Cover and

reduce heat. After 15 minutes, add walnuts, garlic powde

and turmeric powder, but do not stir. Keep cooking until a

liquid is absorbed. While rice is cooking, sauté mushrooms in grapeseed oil. Remove rice from heat, add

parsley and mushrooms, and fluff with fork. Cover and let

sit for 3-5 minutes then serve.





LIME QUINOA SALAD WITH MINT

INGREDIENTS

1 cup dry quinoa

2 cups pure water

2 tablespoons fruity extra virgin olive oil

2 limes, juiced2-3 fresh mint sprigs, leaves removed

and chopped

2 tablespoons cilantro leaves or

parsley, chopped

1 handful of cherry or grape

tomatoes, quartered

2 tablespoons diced red onion or

2 chopped scallions

1 garlic clove, minced

sea salt and fresh ground pepper,

to taste

option to add 1/8 cup raisins and/or

½-cup sliced apple

PREPARATION

Mix quinoa in with 2 cups fresh water, bring to boil then

simmer. Cover and cook until water is absorbed, and

quinoa is translucent and fluffy (about 20 minutes). Scoop

the cooked quinoa into a bowl and add the rest of the

ingredients, tossing lightly with a fork until combined. Testand adjust seasonings. Cover and chill--the longer, the

better. In fact, this salad tastes better the second day.





COLD SOBA NOODLE SALAD

INGREDIENTS

8 ounces buckwheat soba noodles

6 cups water

1 bunch sunflower sprouts or

pea shoots, chopped1/2 cup chopped red radishes

1/2 cup chopped celery

1/2 cup chopped cucumber

optional sliced leeks for garnish

Dressing:

1/2 cup basil, finely chopped

1 tablespoon toasted sesame oil

1/4 cup tahini

2 tablespoons tamari soy sauce1 2-inch piece ginger, peeled and grated

1/2 lemon, juiced

PREPARATION

Put soba noodles into a pot of 6 cups boiling water. Cook

until tender, no more than 8 minutes. Drain and rinse with

cold water when finished cooking. Mix all vegetables and

noodles in a large bowl. Combine ingredients for dressing

in a small bowl. Pour over noodles and vegetables and mix well.






INGREDIENTS

1 cup quinoa









PREPARATION




20 minutes.











CHIMICHURRI QUINOA WITH ADUKI BEANS

INGREDIENTS

1 cup quinoa

2¼ cups water

1 pinch sea salt

3 tablespoons vinegar(red wine or apple cider)

2 tablespoons water

2 cloves garlic

1/2 teaspoons chili flakes


1 cup cooked aduki beans or

1 can rinsed and drained

1 small bunch flat leaf parsley


PREPARATION

Rinse quinoa. Bring water and salt to a boil and add

quinoa. Simmer covered for 20 minutes or until grains are

fluffy and water is absorbed. Make chimichurri sauce by

combining vinegar, water, garlic, chili flakes, salt, pepper,

and oil in a blender; pulse until well combined. In a big bowl, gently mix together quinoa, chimichurri sauce and

aduki beans. Garnish with a few whole parsley leaves.





THE EVERYDAY SALAD

INGREDIENTS

4 cups mixed field greens, washed

1/2 cucumber, washed and sliced

1 handful cherry tomatoes, washed

1/2 organic red bell pepper,

washed, cored, and chunked



lemon juice

sea salt and ground pepper to taste

PREPARATION

Toss vegetables together in a salad bowl. In a

separate bowl, combine oil and vinegar. Toss with

salad vegetables. Divide and place on salad plates.

Drizzle with lemon juice and add salt and pepper to

taste.





OVEN-ROASTED KALE CHIPS

INGREDIENTS

1 bunch kale (the curly-leaf variety

works best for this recipe)



or red wine vinegar

1/2 teaspoon good quality salt

ground black pepper

1-2 seasonings of your choice:

nutritional yeast flakes

garlic powder

red chili flakes

curry powder

Italian herbs

PREPARATION

Place a large, shallow roasting pan or sheet pan in the

oven and pre-heat to 375 degrees.

Rinse kale, and dry completely. Remove stems, and

cut into pieces approximately 3-inches wide. In a large

bowl, use your hands to combine the kale with the next 4 ingredients. Season to taste with your choice of

suggested ingredients, coating kale evenly.

When the oven is up to temperature, carefully put the

kale into the hot pan, spreading it out into one layer. It

will sizzle. Roast in oven for 10 minutes and then gently

stir or turn the leaves. Continue roasting another 5-7

minutes until kale is crisp and dry, but not too brown.

Some may be chewy instead of crisp. Serve

immediately.

Everyone always wonders what to do with kale. This is a

delicious and fun way to get your greens. Turning it into

chips is an easy way to serve with a sandwich, as a

topper on salad, or to enjoy right from the pan!





ENDIVE AND PEAR SALAD

INGREDIENTS

3 tablespoons flax oil

1 tablespoon extra virgin olive oil


1 firm-ripe pear

2 Belgian endives, about 1 pound

1 small head chicory (curly endive) ,

about ½ pound

PREPARATION

In a small bowl, whisk together oil, vinegar, and salt

and pepper to taste. Halve and core pear and thinly

slice lengthwise. Cut endives crosswise into ½ -inch-

wide slices and tear chicory into bite-sized pieces. In a

large bowl, toss greens with pear and vinaigrette.





TASTY RAW KALE SALAD INGREDIENTS

1 bunch kale, washed and de-stemmed

1/2 cup extra virgin olive oil, divided

1/4 cup pine nuts (option to toast)

1 red bell pepper, thinly sliced1 tablespoon quality sea salt

1 lemon, juiced

1 pomegranate, seeded

1/2 cup burrata cheese, shredded

PREPARATION

Mix half of the olive oil and salt together in a small bowl.

Use the mixture to massage the leaves of the kale. This

will soften it and enhance the taste. Chop or chiffonade

kale and combine with red pepper and pine nuts. Add

pomegranate seeds and cheese. Toss with the remainingolive oil and lemon (or use Christa's Healthy Italian

Dressing) and serve.





DELICIOUS GREEN CLEANSER SOUP

INGREDIENTS

1 bunch organic kale, chopped

into 2-inch pieces

1/2 medium daikon radish, chopped

into 1-inch pieces1 tablespoon tamari


1 tablespoon brown rice vinegar


1 tablespoon nutritional yeast flakes

dulse flakes to taste

sesame seeds (optional)

PREPARATION

Heat a medium-sized pot with 2'' of water. When water

boils, add veggies and blanch for 2 minutes. Remove to a

colander to drain and transfer to a food processor. Add al

other ingredients and combine well in processor.

Note: Try adding other vegetables including cauliflower,

broccoli, or asparagus.





SAUTÉED GREENS WITH PINE NUTS

INGREDIENTS

1/2 bunch mustard greens

1/2 bunch kale, de-stemmed

1/2 bunch dandelion greens

1 tablespoon grapeseed or coconut oil1/2 teaspoon sea salt

1/4 cup pine nuts

1/2 cup raisins

PREPARATION

Toast pine nuts on a cookie sheet at 325 degrees for 5

minutes. Set aside. Wash and chop greens. Heat oil in

sauté pan and add greens, sea salt, and raisins. Stir and

cook for 5 minutes. Turn off heat and add pine nuts.

Transfer to serving dish and enjoy.





GREEN FALL SALAD WITH GOAT CHEESE

INGREDIENTS

1/4 cup walnuts, coarsely chopped

3 pears-peeled, cored, and cut

into ½-inch slices


1 shallot, minced

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/2 cup apple juice

2 teaspoons apple cider vinegar

1 teaspoon Dijon mustard

16-ounce bag organic baby spinach

2 ounces (about 1/2 cup) goat cheese

if preferred

PREPARATION

Heat medium skillet with grapeseed oil. Add shallot,

salt, and pepper. Stir 30 seconds or until fragrant. Add

apple juice, cider vinegar, and mustard; whisk. Simmer

for 3-4 minutes or until slightly reduced. Place spinach

in a large serving bowl. Pour dressing on top and toss.Divide salad evenly among 4 plates. Arrange goat

cheese, pears, and walnuts on top.





LEMON ARUGULA SOUP

INGREDIENTS

3 cups free-range chicken broth

1 package polenta (corn meal)

1-2 cups baby arugula

1 lemon, juiced



PREPARATION

Cut polenta into pieces and blend in a blender with

the chicken broth. Pour into a pot and heat on medium

heat for 10 minutes. Remove from heat. Stir in lemon

juice and arugula. Drizzle with olive oil and add salt

and pepper to taste.










1 lemon, juiced



PREPARATION











SCRAMBLED EGGS AND GREENS

INGREDIENTS

2 pastured eggs


1 leek, chopped into small pieces (use

only the white part)


1 carrot, diced

1 cup chopped spinach, dandelion,

watercress, or chard

PREPARATION

Beat the eggs in a small bowl and set aside. Heat the oil

in a frying pan. Sauté leek for 3 minutes. Add garlic and

sauté for one minute. Add carrots, cover, and cook 5

minutes on low heat until carrots are softened. Remove

vegetables and put on a plate. Add a little oil to the pan if it's dry. Add the eggs and cook over medium heat for 3

minutes until eggs are mostly cooked. Add greens and

other vegetables back into pan. Stir all ingredients

together until eggs are completely cooked. Add salt and

pepper to taste and serve.





SAUSAGE AND KALE INGREDIENTS

2 teaspoons ghee or organic butter

1/2 small yellow onion, sliced into

thin half moons

2 precooked chicken sausages,sliced into ½-inch rounds

1/2 bunch kale, de-stemmed and

chopped into small pieces


PREPARATION

Heat oil in frying pan. Sauté onions for 5 minutes. Add

sausage and kale. Cook for 5 minutes or until sausage is

hot and kale becomes soft. Remove from heat, sprinkle

with balsamic vinegar, and serve.

Note: For vegetarians, substitute tempeh (a soy food) for

sausage.





DANDELION SALAD WITH WARM HAZELNUT VINAIGRETTE INGREDIENTS

2 large bunches dandelion greens



1/4 cup hazelnuts, coarsely chopped



PREPARATION

Wash greens, remove stems, and chop into ¾ -inch

pieces. Place greens in a large mixing bowl and set

aside. Heat oil in a sauté pan on medium. Add garlic

and nuts, stirring constantly for 2 minutes. Stir in

vinegar, salt, and pepper. Pour the hot vinaigrette over the greens and toss well.




PREP AND COOK TIME:10 MINUTES SERVINGS: 2

WATERCRESS SALAD

INGREDIENTS

1 bunch watercress, washed

1 lemon, juiced

1½ tablespoons toasted sesame oil

2 tablespoons umeboshi plum vinegar


PREPARATION

Tear watercress into small pieces. Combine oil and

vinegar and drizzle over greens and toss. Add salt and

pepper to taste. Serve in individual salad bowls.





SWISS CHARD AND TEMPEH SALAD

INGREDIENTS

1 bunch rainbow Swiss chard

(washed, de-stemmed, and

coarsely chopped)

1/2 package tempeh (a soy food) , cut

into bite-size cubes

2 cups red cabbage, shredded coarsely

2-3 carrots, grated

1 cup walnuts, toasted

Dressing:

2-3 cloves garlic, pressed or chopped

1/4 cup rice vinegar

1/2 cup walnut oil

2 tablespoons roasted sesame oil

PREPARATION

Combine chopped chard, tempeh, cabbage, carrots, and

walnuts in a large bowl. Mix all dressing ingredients well.

Drizzle dressing over salad; toss.





GINGERED BROCCOLI WITH GARLIC

INGREDIENTS

1 bunch broccoli


6 cups water



1 5-inch piece ginger, finely grated

tarragon or basil for garnish

PREPARATION

Wash and cut broccoli into florets. Peel the stems and

cut into ½ -inch pieces. Add 6 cups water to a pot and

bring to a boil. Add broccoli and quick boil for about 3

minutes. Remove from water and rinse quickly with

cool water. Heat skillet with oil; add garlic and sauté for a few seconds before adding broccoli. Sauté broccoli

and garlic. Add tamari and ginger.

Suggestion: Try this dish with cauliflower or Brussels

sprouts.





SWEET CURRIED KALE WITH CARAMELIZED SHALLOTS

INGREDIENTS

3 shallots, thinly sliced

1 tablespoon coconut oil or olive oil

1 tablespoon curry powder

1 tablespoon coconut sugar

1 teaspoon fresh lemon juice

1/2 bunch kale (about 4 ounces) ,

de-stemmed and chopped into

large pieces


2 tablespoons water (or vegetable

or bone broth)

PREPARATION

Heat oil over medium heat. Add shallots and sauté

until dark brown and caramelized, about 20 minutes.

Stir in curry powder, coconut sugar, and lemon juice.

Add kale, soy sauce, and water (or broth). Cover and

steam for 5 minutes, stirring occasionally, until kale is still chewy but tender. Do not overcook.





BRUSSELS SPROUTS WITH CHESTNUTS

INGREDIENTS

2 cups Brussels sprouts, ends cut off

1/2 teaspoon salt

1/2 pound shelled chestnuts

1 cup chicken or vegetable stock


PREPARATION

Preheat oven to 350 degrees. In a medium-sized

saucepan, boil 2 inches of water. Add Brussels sprouts

to boiling water along with a pinch of sea salt. Boil for 5

minutes; drain. Place Brussels sprouts in a baking dish

with chestnuts and stock. Sprinkle oil and salt on top.Bake uncovered for 20 minutes.

Suggestion: Try this with pecans.





BITTER GREENS WITH WALNUTS INGREDIENTS

1/2 cup walnut pieces

1 bunch dandelion greens

1 bunch mustard greens

1 bunch collard greens1 tablespoon grapeseed oil

4 cloves garlic, sliced

sea salt to taste

PREPARATION

Toast the walnuts in a 350-degree oven until they release

a fragrant odor, about 5-10 minutes. Wash the greens and

remove any coarse stems especially from collards and

mustard greens. Bring 3 inches of salted water to a boil.

Add the greens and boil for 5 minutes uncovered. Drain the greens and place on a flat surface to cool; chop. Hea

oil in a large sauté pan. Add garlic and cook for 1 minute,

stirring so the garlic does not burn. Add greens, walnuts,

and salt to taste. Cook until greens are heated through.






INGREDIENTS

1 cup quinoa









PREPARATION




20 minutes.











BABY BOK CHOY AND SHIITAKES

INGREDIENTS


1 small yellow onion, sliced into strips

4 heads baby bok choy, chopped

6 fresh shiitake mushrooms, sliced1 tablespoon mirin or rice vinegar

1 tablespoon tamari

sesame seeds, optional

PREPARATION

Heat oil in a frying pan. Add onions, turn heat down,

and cook 5 minutes, stirring occasionally. Add

shiitakes, bok choy, mirin, and tamari. Cover and cook

3 minutes. Spread on a flat surface to cool and to stop

greens from cooking. Garnish with toasted sesame seeds if desired. Enjoy!





GRILLED ENDIVE WITH SAGE VINAIGRETTE INGREDIENTS

4 heads endive


Dressing:



1 tablespoon chopped fresh sage

1/2 teaspoon dijon mustard


PREPARATION

Wash endive heads. Slice in half lengthwise and

remove cores. Whisk together dressing ingredients in a

bowl. Heat outdoor grill or stovetop grill pan. Brush

endive with oil and grill for 3-4 minutes on each side.

Place on serving dish and drizzle dressing on top.

Suggestion: Try this with radicchio or hearts of

romaine.





COLLARD GREEN LUNCH WRAP INGREDIENTS

2 leaves collard greens, washed

1/2 cucumber, sliced thin

1/2 avocado, mashed

1/2 cup jicama, shredded

1/2 cup carrots, shredded

1/2 cup broccoli sprouts

sea salt

PREPARATION

De-stem collard greens. Cut in half lengthwise. Place

mashed avocado onto the greens; add sea salt. Add

sliced cucumber, jicama, carrots, and sprouts. Wrap

up and enjoy.





SWEET BEET SALAD

INGREDIENTS

4 medium beets - scrubbed, trimmed,

and cut in half

1/3 cup basil, sliced into ribbons

3 tablespoons maple syrup1 10-ounce package mixed baby

salad greens

1/4 cup balsamic vinegar

1/4 cup extra-virgin olive oil

2-4 garlic cloves, minced

1/8 teaspoon Celtic or pink salt

goat cheese crumbles, optional

PREPARATION

Place beets into a saucepan and fill with enough water

to cover. Bring to a boil and cook for 20 to 30 minutes or

until tender. Drain, cool, and cut into cubes. In a small

bowl, whisk together salt, minced garlic, maple syrup,

balsamic vinegar, and olive oil to make the dressing.Place a large helping of baby greens onto each of four

salad plates. Place equal amounts of beets over the

greens, and top with dabs of goat cheese. Drizzle salad

with dressing.





SUMMER BEET SOUP

INGREDIENTS

3-4 medium beets, peeled and

ends trimmed

2 tablespoons grapeseed oil, plus

more for drizzling6 unpeeled garlic cloves

1 large leek (white and light green part) ,

thinly sliced

1½ teaspoons fresh basil leaves, cut

into ribbons

1 bay leaf


1/2 teaspoon powdered turmeric

coarse salt and ground pepper

PREPARATION

Heat oven to 400 degrees. Drizzle beets with oil and roas

about 1 hour or until very tender when poked with a fork.

Meanwhile, drizzle garlic cloves with oil and roast in

separate foil packet, about 30 minutes. Let cool, peel, an

quarter. Squeeze garlic from skin. Set aside.

Heat 2 tablespoons oil in a pot over medium heat. Add

leek and cook, stirring, until tender, 6 to 8 minutes. Add

beets and garlic, basil, bay leaf, and 3 cups water.

Season with salt and pepper. Bring to a boil, then reduce

heat and simmer, 5 minutes. Discard bay leaf. Let cool

slightly, then purée in a blender until smooth. Stir in lemon

juice and adjust seasoning to taste. Sprinkle with sea

veggie flakes (kelp, nori, dulse) for garnish.





COCONUT AND BUTTERNUT SQUASH BAKE

INGREDIENTS

2 cups white cannellini beans

(19 oz. can) , drained and rinsed

1 cup butternut squash,

(cubed, steamed, and puréed)

3 eggs

1/2 cup coconut sugar or xylitol

1/4 cup grated, unsweetened coconut

1 teaspoon ground cinnamon


1/2 teaspoon vanilla extract

1/4 teaspoon allspice

1/4 teaspoon salt

coconut oil cooking spray

PREPARATION

Preheat oven to 350 degrees. Put all ingredients

(except cooking spray) into a food processor and

blend until smooth. Spray an 8 ″ or 9 ″ spring form

pan or a 9 ″x 9 ″ pan with cooking spray. Pour in batter;

it will be thick but will flow easily. Bake for 40-45 minutes or until a knife inserted into the center comes

out clean.





BROCCOLI AND SPINACH SOUP

INGREDIENTS


2 cloves of garlic, chopped

2 tablespoons diced onion

1 inch fresh ginger, peeled and chopped1 inch fresh turmeric, peeled and chopped

4 cups fresh broccoli, cut up

1/2 pound spinach leaves

3 parsnips-peeled, cored, and chopped

2 ribs of celery, trimmed and chopped

1 handful parsley, roughly chopped

water, as needed

sea salt and ground pepper, to taste

lemon or lime juice

PREPARATION

Using a large soup pot, heat the oil over medium heat; sti

in the garlic, onion, turmeric, and ginger to season the oil

Add the broccoli, spinach, parsnips, celery, and parsley.

Stir and cook until the spinach wilts and collapses. Add ju

enough water to cover the vegetables. The spinach will cook down quite a bit, so don't add too much water at firs

Bring to a high simmer, cover the pot, and then reduce th

heat to a medium simmer.

Cook for 15 minutes or so until the veggies are softened.

Add water if the soup needs thinning. Use an immersion

blender to purée the soup. Season with lemon or lime juic

and salt and pepper.

To make this a creamy soup, add 1 cup coconut milk or

blend in 1 avocado.





BROCCOLINI WITH SPICY SESAME VINAIGRETTE

INGREDIENTS

2 bunches broccolini (1 pound)

2 tablespoons plus 1 teaspoon

toasted white sesame seeds

1/2 teaspoon crushed red pepper

flakes plus more to taste

2 tablespoons plus 1 teaspoon

grapeseed oil

1 tablespoon distilled white vinegar

2 teaspoons minced garlic


ground black pepper

sea salt

PREPARATION

Cook broccolini in a large pot of salted boiling

water until crisp-tender, about 3 minutes. Transfer to

a large bowl of ice water. Drain and dry well. Cut

broccolini in half, if desired. Place in a large bowl.

Finely chop 2 tablespoons sesame seeds and ½

teaspoon red pepper flakes in a spice grinder (or

finely chop with a knife). Transfer to a small bowl; stir

in grapeseed oil, vinegar, and garlic. Season with

salt and pepper. Drizzle over broccolini; toss to coat.

Transfer to a platter; sprinkle with remaining 1

teaspoon sesame seeds and sesame oil.





WILD RICE STUFFED SQUASH

INGREDIENTS

1 cup mixed brown basmati and wild rice

3 cups water (or bone broth, chicken

stock, or veggie broth)

4 small acorn squashes

3/4 cup cooked chestnuts (canned or

vacuum-packed) , roughly chopped

1 small red onion, finely chopped

2 tablespoons chopped fresh thyme

2 tablespoons chopped parsley

1/2 cup crumbled raw goat cheese, optiona


coconut oil spray

1/4 cup toasted walnuts for topping

PREPARATION

Preheat the oven to 350 degrees. In a medium

saucepan, combine the rice and water and bring to a

boil. Cover and simmer very gently until the rice is just

tender, about 20 minutes. Drain off any excess water.

Set aside.

Using a large, sharp knife, slice off the top quarter

(stalk end) of each squash; set aside tops. Scoop out

the seeds from the center of the squashes using a small

spoon. Trim the bases to make them level, if necessary.

Spray the cavity of each squash with coconut oil spray,

and sprinkle with salt and pepper. Place in a large

ovenproof dish or roasting pan.

Mix together the rice, chestnuts, onion, thyme, and

parsley in a large bowl. Season lightly with salt and pepper. Spoon the rice mixture into the squashes,

pressing it down, and mounding it up neatly on top.

Replace tops. Bake until the flesh of the squash is

tender when pierced with a small, sharp knife, about 45

minutes. Add goat cheese, if desired, as soon as you

remove from oven. To with toasted walnuts. Serve hot.





ASPARAGUS SALAD

INGREDIENTS

1 pound fresh asparagus, trimmed

1 cup water

4 cups spring mix salad greens

1/3cup apple cider vinegar

2 tablespoons orange juice

1 tablespoon sesame seeds, toasted


1 teaspoon minced fresh ginger root

1/4 cup slivered almonds, toasted

PREPARATION

Place the asparagus and water in a steamer basket;

steam until crisp-tender. Drain and immediately place

asparagus in ice water to stop the cooking process. Place

salad greens on a serving platter; top with asparagus. In

small bowl, whisk the vinegar, orange juice, garlic,sesame seeds, and ginger. Drizzle over salad. Sprinkle

with almonds.





BROCCOLI AND POTATO PURÉE

INGREDIENTS

1 pound broccoli, trimmed

and coarsely chopped

1/2 pound russet potatoes,

peeled and diced

4 scallions, thinly sliced

1½ quarts water

1 teaspoon salt


2 tablespoons organic butter

1/4 cup lemon juice

PREPARATION

In a large pot cook broccoli, potatoes, and scallions in

1½ quarts of simmering water until vegetables are very

tender, about 15 minutes. Reserve ½ cup cooking

liquid and then drain. Combine vegetables with

reserved cooking liquid in food processor. Pulse until mixture is almost smooth. Add salt, pepper, butter, and

lemon juice; blend. Serve at once.





BROWN RICE COUSCOUS STUFFED PEPPERS

INGREDIENTS

6 large organic bell peppers

(red, yellow, orange, or green)


1 small zucchini, finely chopped



2 cups cooked brown rice couscous

1 can (15 ounces) chickpeas,

drained and rinsed

1 ripe tomato, seeded and

finely chopped

1 teaspoon dried oregano, crumbled



1/2 cup crumbled goat feta cheese

PREPARATION

Preheat oven to 350 degrees. Slice tops off peppers

to make lids. Scoop out membranes and seeds and

discard. In large saucepan with lightly-salted boiling

water, simmer peppers and pepper lids, covered, for 5

minutes. Drain.

Heat oil in medium saucepan over medium heat. Add

zucchini and garlic. Sauté for 2 minutes. Stir in lemon

juice, cook for 1 minute, and remove from heat. Stir in

couscous, chickpeas, tomato, oregano, salt, and

pepper. Stir in cheese. Fill each pepper with couscous

mixture. Place upright in shallow baking dish. Cover

with pepper tops. Bake just until filling is heated

through, about 20 minutes.




PREP AND COOK TIME: 1 HOUR SERVINGS: 15 APPETIZERS

POTATO STUFFED SQUASH BLOSSOMS

INGREDIENTS

3 red potatoes, peeled and cut into

bite-sized chunks

1 teaspoon sea salt

1/2cup coconut milk15 squash blossoms

1/2 cup safflower or grapeseed oil

1 cup Italian panko

(gluten-free bread crumbs)

1 cup melted coconut oil for frying

PREPARATION

Put potatoes in a medium pan with cold water and bring

to a boil. After water is boiling, add sea salt. Cook about

35-40 minutes until potatoes are fork tender. While the

potatoes are cooking, rinse the blossoms and let air dry

on a paper towel. Drain the potatoes. Mash the potatoes with a hand masher and add coconut milk. Continue to

mash until well incorporated. Gently stuff the squash

blossoms with the mashed potatoes. Fill up leaving just

enough room to seal them. Roll each blossom in melted

coconut oil then into the panko. Fry in grapeseed oil until

golden brown.





CARROT AND PUMPKIN SEED SALAD

INGREDIENTS

2-3 carrots, grated

1/2 cup pumpkin seeds, soaked

for an hour and drained

1 teaspoon dried coriander

1/8 teaspoon Himalayan pink salt

2-3 tablespoons extra virgin olive oil

2 tablespoons freshly-squeezed

lemon juice

PREPARATION

Combine the carrots, seeds, coriander, and salt.

Combine olive oil and lemon juice and pour over salad

and toss.





PAN-SEARED ASPARAGUS WITH CRISPY GINGER

INGREDIENTS

1 pound fresh asparagus, peeled

and tough ends trimmed


(or olive oil) , divided2 tablespoons clarified butter

(ghee) , divided

1 2-inch piece ginger

(peeled, sliced thinly lengthwise)

sea salt and freshly ground

pepper to taste

PREPARATION

Heat 1 tablespoon each of butter and oil in a small skillet

over medium heat. Add the ginger slices and fry until

golden and crispy. Remove from heat and set aside.

Heat 1 tablespoon each of butter and oil in a large skillet over medium heat. Add the asparagus and freshly ground

pepper. Let the asparagus sear in the pan, turning

occasionally, until the spears are bright green, tender-

crisp, and slightly browned in some places. Season to

taste with salt and transfer to a serving platter. Sprinkle th

crispy ginger over the asparagus and serve warm.

Note: You may use coconut oil in place of the grapeseed

oil and ghee.





GLUTEN-FREE PASTA WITH WILD MUSHROOMS

INGREDIENTS

5 tablespoons ghee (clarified butter)

or regular organic butter

1/2 pound fresh cremini mushrooms,

trimmed and sliced ¼-inch thick

3/4 pound mixed fresh wild mushrooms,

trimmed and sliced lengthwise, ¼-inch

thick (oyster, maitake, shiitake,

chanterelle, porcini)

1 large clove garlic, minced



1/2 pound dried brown rice fettuccini

1/4 cup chopped fresh chives

2 tablespoons chopped flat-leaf parsley

1½ teaspoons finely grated lemon zest1/2 teaspoon lemon juice

PREPARATION

Boil water for fettuccine. While water is coming to a

boil, sauté mushrooms in garlic and ghee for 5

minutes; set aside. Add fettuccine to boiling water. Be

careful not to overcook pasta, as brown rice pasta

cooks faster than regular pasta. Drain cooked pasta.Rinse in cold water. Blend mushrooms and pasta

together. Toss with remaining ingredients.

optional: grated Parmigianino reggiano cheese or

nutritional yeast (if dairy-free is desired).





ROASTED ROOT VEGGIES

INGREDIENTS

1 sweet potato

2 parsnips

1 yam

2 turnips or 1 large rutabaga

1 daikon radish (or substitute/add

in a favorite, like squash)

grapeseed oil

salt and pepper

Herbs: rosemary, thyme, and/or sage

(fresh if possible)

PREPARATION

Preheat oven to 375 degrees. Wash all vegetables

and chop into large bite-sized pieces. Place in a large

baking dish with sides. Drizzle with oil; mix well to coat

each vegetable. Sprinkle with salt, pepper, and

herbs. Bake uncovered for 25-35 minutes, or until vegetables are tender and golden brown. Check every

10 minutes to stir and to make sure veggies are not

sticking.

Note: Any combination of vegetables will work. Also,

roasting only one kind of vegetable makes a nice side

dish.




PREP AND COOK TIME: 30 MINUTES SERVINGS: 10-12 PATTIES

CURRIED SWEET POTATO AND QUINOA PATTIES

INGREDIENTS

3 cups sweet potato purée (about two

medium-sized sweet potatoes: diced,

boiled until soft, drained, and mashed)

2 cups cooked quinoa (1 cup dry quinoa

with 2 cups of water; cook like rice

for 20 minutes)


1/2 cup of finely chopped sweet onion

1/2 cup of spelt flour

1 tablespoon grapeseed oil or ghee

1 teaspoon Himalayan pink salt

1 teaspoon black pepper


1 tablespoon ground cumin

2 teaspoons curry powder1 tablespoon dried oregano

PREPARATION

Preheat oven to 400 degrees. Mix all of the ingredients

together in a large mixing bowl. If the mixture is warm,

let it cool to make it more manageable. Form large

patties. Place the patties on parchment paper on a

baking sheet and bake for 20 minutes. Flip patties after 10 minutes to crisp them up on both sides.





ZUCCHINI PANCAKES

INGREDIENTS


1 egg


(without MSG)



1 dash paprika







PREPARATION





paper towel.





LATE SUMMER CORN SALAD

INGREDIENTS

4 ears corn

1/2 small red onion, finely diced

1/2 green bell pepper, finely diced

1/2red bell pepper, finely diced1/2 bunch cilantro, minced

1 tablespoon olive oil

1 lemon, juiced


PREPARATION

In a large pot, heat water to boiling. Place corn in pot and

boil for 10 minutes; cool for a few minutes. Cut kernels

from cobs and place in mixing bowl. Toss all ingredients i

mixing bowl and enjoy.






INGREDIENTS












PREPARATION

















POLENTA FRIES

INGREDIENTS

1 package polenta (made from

organic corn)


1 cup sugar-free marinara or

pizza sauce

1/2 teaspoon harissa, curry, or

Jamaican jerk spice


PREPARATION

Preheat oven to 450 degrees. Cut polenta into thick

slices (the size and shape of steak fries). Toss with

grapeseed oil, salt, pepper, and other spice. Roast in

oven for 40 minutes. Serve with marinara sauce for

dipping.





HEALTHY MASHED POTATOES

INGREDIENTS

1 head of garlic


(or more as needed)

2 parsnips2 carrots

1 sweet potato

1 yam

2 Yukon Gold potatoes (medium)

1/4 cup Greek yogurt

1 cup (or more as needed)

low-sodium chicken or

veggie broth (without sugar)

4 tablespoons freshly chopped oregano

4 tablespoons freshly chopped parsley

4 tablespoons freshly chopped chives

lemon pepper and fresh

horseradish, to taste

PREPARATION

Preheat oven to 400 degrees. Cut ¼ to ½ inch off the

head of garlic, leaving skins intact but exposing the tops

of the cloves. Brush lightly with 1 teaspoon oil. Place in

ramekin or muffin tin and cover with foil. Wash veggies

well. Cut into small pieces, toss with grapeseed oil and salt and pepper, and place in a roasting pan. Roast

garlic and veggies at the same time in preheated oven

for 45 minutes.

When veggies are finished, mash them in a blender,

food processor, or in a pot with a masher. Add chicken or

veggie broth as needed for consistency. Squeeze cloves

from the garlic skins into the vegetable mixture. Add ¼

cup Greek yogurt and continue blending or mashing.

Work in herbs. Add lemon pepper and/or fresh

horseradish if desired.




PREP AND COOK TIME: 45 MINUTES SERVINGS: VARIES

SWEET POTATO SHOESTRINGS

INGREDIENTS

1 sweet potato per person

grapeseed oil or melted

coconut oil, as needed

seasonings: ground cumin,

thyme, black pepper, red pepper

flakes or cayenne, and cinnamon

sea salt

champagne vinegar or

rice vinegar (Optional)

PREPARATION

Preheat oven to 450 degrees. Cut the sweet potatoes

into long thin shoestrings. Toss them into a bowl and

drizzle with light olive oil; stirring lightly to coat.

Generously season them. (An optional mix is equal

shakes of: cumin, thyme, and black pepper and a little bit of hot red pepper and cinnamon.) Spread them on

a baking sheet, in one layer, if possible. Bake in the

upper portion of your oven for about 20 to 30 minutes,

or until they are tender, sizzling, and crispy around the

edges. Season with sea salt immediately. Sprinkle with

vinegar if desired.





PORTOBELLO STEAKS

INGREDIENTS

4 Portobello mushrooms


3 teaspoons oregano

2 tablespoons balsamic vinegarsea salt and pepper to taste

PREPARATION

Preheat oven to 350 degrees. Cut off mushroom stems

and wash both tops and stems. Mix oil, oregano, and

balsamic vinegar in a small bowl. Place mushroom tops

and stems in a baking dish. Pour oil mixture over

mushrooms and bake for 30 minutes.





STRING BEANS WITH GARLIC DRESSING

INGREDIENTS

1 pound string beans



4 tablespoons tahini

1/2 lemon, juiced

PREPARATION

Wash beans, chop ends off, and cut in half. Fill a pot

with about 2 inches of water and bring to a boil. Place

beans in a steaming basket and place over boiling

water. Cover beans and steam for 5 minutes. In a large

bowl, combine garlic, tamari, tahini, and lemon juice.When beans are done, add them to the garlic mixture.

Mix until string beans are coated and serve.





CIDER-ROASTED VEGETABLES

INGREDIENTS

Vegetables:

6 baby gold, purple, or red potatoes,

cut up (may also use yams or

sweet potatoes) 1/2 cups butternut squash or

pumpkin, peeled and cubed


1 sweet or red onion, cut into wedges

2 carrots, sliced

1/2 head of cabbage

(green or purple) , sliced

1½ cups broccoli florets

1 cup cauliflower florets

1 yellow squash, cut into half moons

1 handful whole green beans, trimmed

1-2 Portobello mushrooms, sliced or cut up

1-2 cloves of garlic, minced

sea salt and ground pepper

PREPARATION

Preheat oven to 375 degrees. Toss potatoes and

butternut squash in 3 tablespoons grapeseed oil and

place into large roasting pan. Season with sea salt and

ground pepper and bake for 20 minutes.

While potatoes and squash are baking, prepare the

dressing. Stir to blend all ingredients. Pour the sauce ove

remaining veggies; toss well to coat. Add veggies to potatoes in roasting pan. Sprinkle with warming spices, if

you prefer, such as curry, nutmeg, a touch of cinnamon,

and/or some thyme. Roast for another 16-20 minutes, or

until the veggies are tender.


Dressing:


3 tablespoons apple cider vinegar

1 cup natural apple cider1 tablespoon honey




SWEET ACORN SQUASH WITH CINNAMON

INGREDIENTS

1 acorn squash

2 tablespoons grapeseed or coconut oil


cinnamon to taste

PREPARATION

Preheat oven to 350 degrees. Cut squash in half and

remove seeds with a spoon. Place squash halves,

skin side down, on a baking sheet. Rub oil over

squash halves. Sprinkle cinnamon and drizzle maple

syrup on top of each. Bake for 45 minutes or until afork inserts smoothly through squash meat.





ARTICHOKE WITH DIPPING SAUCE

INGREDIENTS

1 artichoke

1/2 lemon, juiced

Sauce:1/2 cup of your favorite mustard

2 tablespoons cider vinegar


2 tablespoons honey

PREPARATION

Heat 2 inches of water in a pot. Wash artichoke, and cut

½ -inch off the top and bottom of the artichoke. Squeeze

lemon juice all over artichoke and place in boiling water.

Cover and boil 25 minutes until leaves pull off easily. Whil

the artichoke cooks, whisk together sauce ingredients in abowl. Remove artichoke and drain over sink. To eat, pull

off a leaf, dip in sauce, and pull meat off with your teeth.

Eating for Wellness




HEALTHY MAC 'N' CHEESE

INGREDIENTS

1 box brown rice spiral pasta or

quinoa pasta elbows

1 cup parmesan cheese, shredded

or grated


1/8 cup flaxseed oil

1/4 cup nutritional yeast flakes (found

in the bulk or supplement section)

sea salt and pepper, to taste

PREPARATION

Cook pasta according to instructions on box. Rinse

and transfer cooked pasta to a bowl. Mix all

ingredients together and serve hot.





GRASS-FED BEEF LASAGNA

INGREDIENTS

1-2 pounds grass-fed beef



1 large jar marinara sauce1 yellow onion, diced

2 green zucchini, diced

1 pound maitake mushrooms,

roughly chopped

1 bunch spinach, cut 1-inch julienne-style

1 bunch oregano, chopped

1 box brown rice lasagna

(non-boil pasta) , broken into pieces

goat cheese, optional

PREPARATION

Preheat oven to 350 degrees. Heat a large sauté pan on

medium-high. Add grass-fed meat and cook until

browned. Add minced garlic and 1 tablespoon

grapeseed oil; combine and cook for 1 minute. Add

marinara to meat mixture and simmer on low. In another skillet, sauté yellow onion, zucchini, and mushrooms in 2

tablespoons grapeseed oil for about 5 minutes. Add

veggie ingredients to turkey-marinara sauce; stir. Add

spinach and oregano to the sauce; stir and heat through.

Oil a 9x13 baking dish. Place a layer of broken lasagna

noodles on bottom of baking dish. Layer meat-veggie

sauce over the noodles. Dollop with goat cheese if

desired. Keep layering until all ingredients are used and

finished with sauce. Make sure that noodles are covered

with sauce, so that they will cook thoroughly. Cover with foil and bake for an hour.

Note: Try to find lasagna that does not have to be boiled

If pasta does need to be boiled, follow directions on box.





ITALIAN PASTA SALAD

INGREDIENTS

1 box brown rice or quinoa pasta

1 can garbanzo beans,

rinsed and drained

1 red onion, chopped

1 cup raw broccoli, chopped

1 package feta or

goat cheese, crumbled

3/4 cup pine nuts (option to toast them)

1 heirloom tomato, chopped or

grape tomatoes, halved

10 black olives, pitted and halved

1 teaspoon sea salt

1 teaspoon dried or fresh basil

PREPARATION

Boil pasta according to package directions and drain.

Put in refrigerator to cool for 20 minutes. Mix all

ingredients together and serve.


1 teaspoon dried or fresh parsley

1 teaspoon dried or fresh oregano

1 cup Christa's Healthy Italian Dressing

or Italian dressing of your choice




GLUTEN-FREE PASTA WITH WILD MUSHROOMS

INGREDIENTS


or regular organic butter

1/2 pound fresh cremini mushrooms,

trimmed and sliced ¼-inch thick

3/4 pound mixed fresh wild mushrooms,

trimmed and sliced lengthwise, ¼-inch

thick (oyster, maitake, shiitake,

chanterelle, porcini)

1 large clove garlic, minced



1/2 pound dried brown rice fettuccini

1/4 cup chopped fresh chives

2 tablespoons chopped flat-leaf parsley

1½ teaspoons finely grated lemon zest1/2 teaspoon lemon juice

PREPARATION

Boil water for fettuccine. While water is coming to a

boil, sauté mushrooms in garlic and ghee for 5

minutes; set aside. Add fettuccine to boiling water. Be

careful not to overcook pasta, as brown rice pasta

cooks faster than regular pasta. Drain cooked pasta.Rinse in cold water. Blend mushrooms and pasta

together. Toss with remaining ingredients.

optional: grated Parmigianino reggiano cheese or

nutritional yeast (if dairy-free is desired).






INGREDIENTS












PREPARATION

















CHICKEN AND VEGGIE KABOBS

INGREDIENTS

1 pound organic chicken breast,

cut into cubes

2 tablespoons sesame oil

1/2red onion, chunked1 organic orange or yellow bell

pepper, cut into big chunks

1 tomato, cubed

1 organic zucchini, cut into 1-inch

rounds grapeseed or coconut oil

cooking spray

sea salt and pepper, to taste

PREPARATION

Place chicken in bowl and toss with sesame oil. Add

chicken to metal skewer, alternating with vegetables.

Spray skewers with coconut or grapeseed spray oil. Grill

over hot fire 5-8 minutes each side, spraying again as

necessary. Garnish with sea salt and pepper.





ZESTY CHICKEN STIR-FRY

INGREDIENTS

2 cups cooked chicken, cubed

(grilled, baked or broiled)

3 tablespoons coconut or grapeseed oil

1 cup broccoli florets1 cup sliced carrot rounds

2 cups shredded cabbage, either

purple or napa cabbage


1 red bell pepper, chunked

1/2 cup green onions, sliced

1 can water chestnuts, drained

1 teaspoon chili pepper flakes

2 tablespoons raw honey



1-2 tablespoons shredded ginger (to taste)

zest and juice of one orange

PREPARATION

In a wok or large skillet, heat coconut or grapeseed oil.

Sauté broccoli, cabbage and carrots for 2 minutes over

medium-high heat. Add garlic and bell pepper and

continue cooking for another 2 minutes. Add green

onions, water chestnuts, cooked chicken and pepper flakes. Stir to combine and continue cooking over

medium heat until heated through. Add ginger.

While the vegetables and chicken are cooking, whisk

honey, sesame oil, orange juice and tamari in a small

bowl. Pour the stir-fry sauce over the stir-fry and heat

through for another 2 minutes. Zest with orange peel.

Serve over brown rice or Asian Sesame Quinoa.





TURKEY MEATLOAF

INGREDIENTS

2 pounds dark meat ground turkey

3 tablespoons coconut oil, divided

1/2 cup organic raw cream

1 yellow onion, small dice

2 medium carrots, small dice

2 celery stalks, small dice


1 handful fresh oregano, rough chopped

2 tablespoons sea salt

organic ketchup (optional)

PREPARATION

Preheat oven to 375 degrees. In a medium sauté pan,

cook onions, carrots, and celery in 2 tablespoons oil

until semi-soft. Add minced garlic to the pan and cook

an additional 1 minute. Add pinch of sea salt and

remove from burner. In a large bowl, add turkey meat,cream, and sea salt and mix with hands. Combine

sautéed veggies and chopped oregano with the

turkey mixture, mixing well with hands.

Grease a glass loaf pan with remaining coconut oil

and place mixture in baking dish. Bake for 30 minutes

covered. Pull out and check if done (internal

thermometer should read 165 degrees in the center of

the loaf). Spread organic ketchup on top, if desired,

and bake uncovered for 10 more minutes.




PREP AND COOK TIME: 1½ HOURS SERVINGS: 4-6

ROASTED CHICKEN

INGREDIENTS

1 whole organic free-range chicken


1 yellow onion, sliced

1/2 cup chicken stock or bone broth

sea salt

fresh rosemary

PREPARATION

Preheat oven to 350 degrees. Pull organs out of fresh

whole chicken. Gently open chicken skin and add sea

salt inside skin along with garlic and fresh rosemary.

Sprinkle sea salt into chicken cavity as well. Place

chicken in a glass baking dish or covered Dutch oven.Place onion slices around the bottom of the pan and

pour in broth. Cover with foil if using glass baking dish.

Bake for one hour, covered. After one hour, bake

uncovered until inside temperature reaches 165

degrees, or until golden and legs are pulling away

from chicken. Total baking time is 1¼ to 1½ hours.




PREP AND COOK TIME: 30-45 MINUTES SERVINGS: 6

CHINESE CHICKEN SALAD INGREDIENTSFor the chicken:

6 skinless, boneless, organic, chicken

breast halves (1½ pounds)

2 large eggs

1¼ teaspoons Celtic or pink salt1 cup sesame seeds (can mix black

and white seeds)

2 tablespoon sea veggie flakes

(nori, kelp, dulse)


2 cups gluten-free bread crumbs

pepper to taste PREPARATION

If chicken breasts are more than ½ -inch thick, flatten them

between 2 sheets of plastic wrap by gently pounding with the

flat side of a meat mallet or with a rolling pin. Whisk eggs in a

shallow dish. In a separate shallow dish, combine sesame

seeds, sea veggie flakes, gluten-free bread crumbs, salt, and

pepper. Dip the chicken in beaten eggs and then dredge in th

bread crumb mixture.

Heat oil in a large, heavy skillet over moderately-high heat unt

hot but not smoking. Reduce heat to moderate and cook

chicken, turning over once with tongs, until coating is golden

and chicken is cooked through, about 10 to 12 minutes.

Transfer to a plate. Remove any browned sesame seeds from

skillet, then cook the remaining chicken.


Asian Salad:

1 head nappa cabbage, sliced thin

1/2 bag baby spinach and/ormixed greens

1 red pepper, roasted and skinned

1/2 cup mandarin oranges

sliced almonds, lightly toasted

option to add broccoli sprouts

Combine all ingredients for the Asian salad.

Arrange on individual plates and drizzle with

Asian dressing. Serve alongside sesame-

crusted chicken.

Asian Dressing:

1 shallot, minced


1 lime, juiced

1/2 cup minced cilantro2 tablespoons toasted sesame oil

2 tablespoons fish sauce

Shake all ingredients in a salad dressing container or whisk

together in a bowl before serving.




GROUND TURKEY AND POLENTA CASSEROLE

INGREDIENTS

2 cups of polenta (coarse

cornmeal in bulk section) or

a pack of dried polenta cornmeal

2 24-ounce packages of bone broth


3 tablespoons oregano, minced

1 teaspoon thyme, minced


1½ pounds ground turkey

1 yellow onion, chopped



1 small jar marinara

2 tablespoons parmesan, grated

PREPARATION

In a large pot, bring 12 cups of broth and water to a

boil. Slowly add polenta, stir, and turn down to low

heat. Continue to stir until thick. Add fresh herbs and

sea salt. Set aside.

Preheat oven to 350 degrees. Sauté turkey and onions

in oil and cook for five minutes; add garlic. Continue

to sauté until meat is golden brown. Spread the turkey

mixture in the bottom of a 9x13-inch glass casserole

dish. Spread marinara over the turkey, then layer the

cooked polenta. Sprinkle parmesan on top along with

more fresh herbs, if desired. Bake in oven

for 10 minutes.




PREP AND COOK TIME: 2 HOURS SERVINGS: 6-8

GLUTEN-FREE SPICY MEATLOAF

INGREDIENTS

2 pounds of high-quality, grass-fed

ground beef (or other ground

red meat or turkey)



1 carrot, small dice

1 stalk celery, small dice


1 teaspoon fresh or dried thyme

1 teaspoon dried chili flakes

1½ cups gluten-free bread crumbs

or almond meal

2 eggs

1 tablespoon fish sauce, optional

4 tablespoons organic,sugar-free ketchup, if desired

PREPARATION

Preheat oven to 350 degrees. Sauté onions, carrots,

and celery in oil for five minutes. Add garlic and

continue cooking until veggies are soft. Mix in chili

flakes, thyme, and salt. Remove from heat and

set aside.

In a large bowl, whisk the eggs and combine bread

crumbs. If using almond meal, there is no need to

soak with eggs, merely add to meat when mixing.

Using your hands, mix ground meat, sautéed

vegetables, soaked bread crumbs (or eggs and

almond meal), and optional fish sauce. Place mixture

into an oiled, glass loaf pan. Bake for about 1½ hours.

If desired, cover the top of the meatloaf with organic

ketchup for the last 15 minutes of baking.




PREP AND COOK TIME: 7-9 HOURS SERVINGS: 8

CHICKEN TORTILLA SOUP

INGREDIENTS

1 medium organic onion, diced

1 teaspoon garlic, chopped


1 15-ounce can diced organic tomatoes

1 15-ounce can organic tomato purée

3 cups organic vegetable broth

2 cups bone broth (or high-quality

chicken broth without sugar)

1/2 cup chopped organic cilantro

1 teaspoon cayenne pepper

1 teaspoon chipotle powder

1 teaspoon cumin

8 ounces precooked and shredded

organic chicken breast

salt and pepper to tasteoptional toppings*

PREPARATION

In a large saucepan, sauté onions and garlic in oil.

Add other ingredients, except chicken and toppings,

and simmer for 40 minutes. Add shredded organic

chicken breast, season with salt and pepper, and heat

through.

*Optional toppings: organic corn tortilla chip strips,

raw cheddar or jack cheese, chopped avocados, one

teaspoon of Greek yogurt, chopped cilantro




PREP AND COOK TIME: ABOUT 4 HOURS SERVINGS: 1

WARMING GINGER CHICKEN SOUP

INGREDIENTS

1 onion, sliced

2 celery stalks, chopped

8 ounces peeled ginger, cut into

½

-inch slices2 garlic cloves, crushed

10 whole black peppercorns

1 3-pound whole organic chicken, cut into

7 pieces (2 breasts, 2 legs with thighs

attached, 2 wings, 1 back)

6 quarts water (preferably filtered or

spring water)

sea salt to taste

cilantro leaves

PREPARATION

Place the first 5 ingredients in a large heavy pot. Add

chicken, placing breasts on top. Add water and bring to a

boil over medium-high heat. Cover with lid slightly ajar.

Reduce heat to low and simmer until chicken breasts are

just cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool, then cover and chill. Continue

to simmer soup with other chicken pieces, uncovered,

until broth is fully flavored, about 2 ½ hours longer. Return

breasts to soup to re-warm for about 5 minutes.

Remove chicken from broth. When cool enough to

handle, coarsely shred meat and set aside. Discard skin

and bones. Place a fine-mesh sieve or colander over

another large pot; strain broth through sieve, discarding

solids left in strainer. There should be about 8 cups of

broth remaining. Season with salt as desired.

Reheat broth. Divide chicken among bowls. Pour hot

broth over chicken, dividing equally. Garnish soup with

cilantro leaves.




PREP AND COOK TIME: 45 MINUTES SERVINGS: MAKES ABOUT 2 DOZEN

HEALTHY CHICKEN NUGGETS

INGREDIENTS


(You can grind up slivered almonds in

a food processor or buy it)

3/4cup brown rice flour3 organic chicken breast halves,

skinless and boneless


1 teaspoon sea salt

1 tablespoon dried parsley

1 tablespoon dried oregano

2 organic eggs

2 cloves garlic, crushed

PREPARATION

Preheat oven to 400 degrees. Cut chicken into bite-

sized pieces. Combine nut and rice flours, crushed

garlic, sea salt, pepper, paprika, and dried parsley

flakes in a medium-sized bowl and set aside. Beat eggs

in a separate bowl. Dip bite-sized chicken pieces into beaten egg mixture and then dredge through the nut-

rice flour mixture. Bake in oven on greased cookie sheet

for 30 minutes.





SLOW COOKER SICILIAN HENS INGREDIENTS

2 Cornish hens, halved

1/4 cup toasted sliced almonds

3 tablespoons drained capers

3 tablespoons chopped fresh parsley

1 garlic clove, chopped



1/4 teaspoon salt

ground pepper

chopped olives

PREPARATION

In a food processor fitted with a metal blade, combine

almonds, capers, parsley, garlic, paprika, oil, salt, and

pepper. Process until finely chopped but not puréed.

Pat mixture on all sides of Cornish hens. Place hens

inside a slow cooker. Cover and cook on low for 7-8 hours. Sprinkle with chopped olives for garnish.





CHAI CHICKEN

INGREDIENTS

4 organic chicken legs

4 sliced carrots

1 cup coconut milk

2 cups chai tea

sea salt and ground pepper

PREPARATION

Preheat oven to 350 degrees. Place chicken and

carrots in a casserole dish and sprinkle with a pinch of

salt and pepper. In a pot, combine coconut milk and

tea and bring to a boil. Pour over the chicken in the

casserole dish and cover with a lid. Bake in the oven for 45 minutes or until chicken is cooked through.

Serve with brown rice and greens.





QUICK TURKEY CHILI WITH ADUKI BEANS

INGREDIENTS



(may substitute olive oil if you

use medium or low heat)

1/2 cup white onion, chopped

1 can Eden Organic Adzuki

Beans, drained and rinsed

1 pound ground turkey

(free-range, organic)

1½ teaspoons ground cumin

1 teaspoon red chili flakes

1 pinch cayenne pepper

3 drops stevia

1 teaspoon ground black pepper

1 cup marinara sauce (without sugar)

PREPARATION

Sauté garlic and onions in grapeseed oil. Add turkey and

cook on medium heat for 5 minutes. Add all spices and

sweetener and stir for a few minutes. Add adzuki beans

and marinara sauce. Let mixture simmer for 5-7 minutes t

allow flavors to blend.





HOMEMADE CHICKEN SOUP

INGREDIENTS

1 whole organic chicken

(Ask butcher to cut chicken

lengthwise and include chicken

feet, if desired, for collagen,

which supports connective tissue.)

1/2 1-pound bag of organic carrots or

2 bunches heirloom variety,

peeled and diced

1 large yellow onion, sliced

1 bunch celery, ½-inch slice

1 bunch flat leaf Italian parsley, chopped


Celtic sea salt or your choice of

high quality sea salt

filtered water

PREPARATION

In a stockpot, heat oil. Salt the skin side of chicken and

add to hot pan; sear chicken until golden. Add more salt

to inside cavity of chicken and flip over when gold and

crispy. Place sliced onion alongside of chicken in the

pot and sauté until golden as well. Add celery to the pot and continue to sauté for about 5 more minutes. Add

water close to the top of stock pot, bring to boil, reduce

heat to simmer, and cook with lid slightly ajar for 6 to 8

hours.

Halfway through the simmering process, add carrots.

Check water level periodically and add more water if it

reduces by half the size of stockpot. If you add more

water toward the end of the simmering process, cook for

at least another 20 minutes before turning off heat.

Remove chicken from the pot and remove the meat from the skin and bones. Return meat to the soup mixture

and heat through. Turn off heat, add parsley and stir.





GRILLED MOROCCAN LAMB STEAK

INGREDIENTS

Charmoula Rub:

1 large handful fresh cilantro,

leaves and stems chopped

1 large handful fresh Italianparsley, chopped

3 garlic cloves, chopped

2 teaspoons ground cumin

2 teaspoons ground coriander

1 teaspoon paprika

1 Thai chili or Serrano pepper


3 lamb steaks

coconut spray or grapeseed oil

PREPARATION

Coat steaks with rub and let sit for 30 minutes. Oil

grill with coconut spray or grapeseed oil. Grill steaks

to desired doneness.





GRASS-FED BEEF LASAGNA

INGREDIENTS

1-2 pounds grass-fed beef



1 large jar marinara sauce1 yellow onion, diced

2 green zucchini, diced

1 pound maitake mushrooms,

roughly chopped

1 bunch spinach, cut 1-inch julienne-style

1 bunch oregano, chopped

1 box brown rice lasagna

(non-boil pasta) , broken into pieces

goat cheese, optional

PREPARATION

Preheat oven to 350 degrees. Heat a large sauté pan on

medium-high. Add grass-fed meat and cook until

browned. Add minced garlic and 1 tablespoon

grapeseed oil; combine and cook for 1 minute. Add

marinara to meat mixture and simmer on low. In another skillet, sauté yellow onion, zucchini, and mushrooms in 2

tablespoons grapeseed oil for about 5 minutes. Add

veggie ingredients to turkey-marinara sauce; stir. Add

spinach and oregano to the sauce; stir and heat through.

Oil a 9x13 baking dish. Place a layer of broken lasagna

noodles on bottom of baking dish. Layer meat-veggie

sauce over the noodles. Dollop with goat cheese if

desired. Keep layering until all ingredients are used and

finished with sauce. Make sure that noodles are covered

with sauce, so that they will cook thoroughly. Cover with foil and bake for an hour.

Note: Try to find lasagna that does not have to be boiled

If pasta does need to be boiled, follow directions on box.




PREP AND COOK TIME: 2 HOURS SERVINGS: 6-8

GLUTEN-FREE SPICY MEATLOAF

INGREDIENTS

2 pounds of high-quality, grass-fed

ground beef (or other ground

red meat or turkey)



1 carrot, small dice

1 stalk celery, small dice


1 teaspoon fresh or dried thyme

1 teaspoon dried chili flakes

1½ cups gluten-free bread crumbs

or almond meal

2 eggs

1 tablespoon fish sauce, optional

4 tablespoons organic,sugar-free ketchup, if desired

PREPARATION

Preheat oven to 350 degrees. Sauté onions, carrots,

and celery in oil for five minutes. Add garlic and

continue cooking until veggies are soft. Mix in chili

flakes, thyme, and salt. Remove from heat and

set aside.

In a large bowl, whisk the eggs and combine bread

crumbs. If using almond meal, there is no need to

soak with eggs, merely add to meat when mixing.

Using your hands, mix ground meat, sautéed

vegetables, soaked bread crumbs (or eggs and

almond meal), and optional fish sauce. Place mixture

into an oiled, glass loaf pan. Bake for about 1½ hours.

If desired, cover the top of the meatloaf with organic

ketchup for the last 15 minutes of baking.





THE EVERYDAY SALAD

INGREDIENTS

4 cups mixed field greens, washed

1/2 cucumber, washed and sliced

1 handful cherry tomatoes, washed

1/2 organic red bell pepper,

washed, cored, and chunked



lemon juice


PREPARATION

Toss vegetables together in a salad bowl. In a

separate bowl, combine oil and vinegar. Toss with

salad vegetables. Divide and place on salad plates.

Drizzle with lemon juice and add salt and pepper to

taste.





SWEET BEET SALAD

INGREDIENTS

4 medium beets - scrubbed, trimmed,

and cut in half

1/3 cup basil, sliced into ribbons

3 tablespoons maple syrup1 10-ounce package mixed baby

salad greens

1/4 cup balsamic vinegar

1/4 cup extra-virgin olive oil

2-4 garlic cloves, minced


goat cheese crumbles, optional

PREPARATION

Place beets into a saucepan and fill with enough water

to cover. Bring to a boil and cook for 20 to 30 minutes or

until tender. Drain, cool, and cut into cubes. In a small

bowl, whisk together salt, minced garlic, maple syrup,

balsamic vinegar, and olive oil to make the dressing.Place a large helping of baby greens onto each of four

salad plates. Place equal amounts of beets over the

greens, and top with dabs of goat cheese. Drizzle salad

with dressing.





KELP NOODLE SALAD WITH TAMARI AND GINGER DRESSING

INGREDIENTS

1 bag kelp noodles

1 1-inch piece ginger, peeled

and minced


2 large carrots, shredded

1 cucumber, seeded and shredded

2 cups fresh cilantro, roughly chopped

1/2 cup fresh mint, julienned

1 orange, juiced

1 lime, juiced



PREPARATION

Put whole bag of kelp noodles in hot boiling water for

3 minutes. Drain and rinse in cold water. Set aside to

cool.

Combine juices, tamari, garlic, and ginger. Whisk grapeseed oil into liquid mixture. Pour over cooled kelp

noodles, add chopped cilantro and mint, and combine

thoroughly. Add carrots and cucumbers. Taste; add

more tamari if desired.





ASPARAGUS SALAD

INGREDIENTS

1 pound fresh asparagus, trimmed

1 cup water

4 cups spring mix salad greens

1/3cup apple cider vinegar

2 tablespoons orange juice

1 tablespoon sesame seeds, toasted


1 teaspoon minced fresh ginger root

1/4 cup slivered almonds, toasted

PREPARATION

Place the asparagus and water in a steamer basket;

steam until crisp-tender. Drain and immediately place

asparagus in ice water to stop the cooking process. Place

salad greens on a serving platter; top with asparagus. In

small bowl, whisk the vinegar, orange juice, garlic,sesame seeds, and ginger. Drizzle over salad. Sprinkle

with almonds.





CARROT AND PUMPKIN SEED SALAD

INGREDIENTS

2-3 carrots, grated

1/2 cup pumpkin seeds, soaked

for an hour and drained

1 teaspoon dried coriander

1/8 teaspoon Himalayan pink salt

2-3 tablespoons extra virgin olive oil

2 tablespoons freshly-squeezed

lemon juice

PREPARATION

Combine the carrots, seeds, coriander, and salt.

Combine olive oil and lemon juice and pour over salad

and toss.





ENDIVE AND PEAR SALAD

INGREDIENTS

3 tablespoons flax oil

1 tablespoon extra virgin olive oil


1 firm-ripe pear

2 Belgian endives, about 1 pound

1 small head chicory (curly endive) ,

about ½ pound

PREPARATION

In a small bowl, whisk together oil, vinegar, and salt

and pepper to taste. Halve and core pear and thinly

slice lengthwise. Cut endives crosswise into ½ -inch-

wide slices and tear chicory into bite-sized pieces. In a

large bowl, toss greens with pear and vinaigrette.




PREP AND COOK TIME: VARIES

BUTTER LETTUCE SALAD VARIATIONS

INGREDIENTS

1. Toss torn butter lettuce with chopped avocado, grapefruit sections, and

poppy-seed dressing.

2. Mix torn butter lettuce with baby spinach, diced pear, and mild goatcheese; drizzle with Christa’s Homemade Dressing.




PREP AND COOK TIME: 10 MINUTES SERVINGS: MAKES APPROXIMATELY 2¼ CUPS

CHRISTA'S HEALTHY ITALIAN DRESSING

INGREDIENTS

3/4 cup flax oil

1/2 cup organic extra virgin olive oil

1 cup raw apple cider vinegar

1 garlic clove, crushed4 drops of dark-liquid stevia

1 pinch of sea salt

1/2 teaspoon sea veggie flakes

(dulse, kelp, or nori)

pinch each of basil and oregano

juice of half a lemon

PREPARATION

Shake up in a salad dressing container and enjoy. Keep

refrigerated due to flax oil.





ITALIAN PASTA SALAD

INGREDIENTS

1 box brown rice or quinoa pasta

1 can garbanzo beans,

rinsed and drained

1 red onion, chopped

1 cup raw broccoli, chopped

1 package feta or

goat cheese, crumbled

3/4 cup pine nuts (option to toast them)

1 heirloom tomato, chopped or

grape tomatoes, halved

10 black olives, pitted and halved

1 teaspoon sea salt

1 teaspoon dried or fresh basil

PREPARATION

Boil pasta according to package directions and drain.

Put in refrigerator to cool for 20 minutes. Mix all

ingredients together and serve.


1 teaspoon dried or fresh parsley

1 teaspoon dried or fresh oregano

1 cup Christa's Healthy Italian Dressing

or Italian dressing of your choice









1 lemon, juiced



PREPARATION











MAYO-FREE ALBACORE TUNA SALAD

INGREDIENTS

2 cans wild-caught albacore tuna

in water, drained

1 lemon, juiced

1/2cup green apple, chopped1/2 cup celery, chopped

1/4 cup olive oil or flax oil

1 teaspoon sea salt

1 teaspoon kelp flakes

fresh ground pepper to taste

PREPARATION

Mix all ingredients and serve.

Suggestion: Before eating, add chopped walnuts,

sunflower seeds, and/or chives. Serve with greens and

grape tomatoes.





LATE SUMMER CORN SALAD

INGREDIENTS

4 ears corn

1/2 small red onion, finely diced

1/2 green bell pepper, finely diced

1/2red bell pepper, finely diced1/2 bunch cilantro, minced

1 tablespoon olive oil

1 lemon, juiced


PREPARATION

In a large pot, heat water to boiling. Place corn in pot and

boil for 10 minutes; cool for a few minutes. Cut kernels

from cobs and place in mixing bowl. Toss all ingredients i

mixing bowl and enjoy.





GREEN FALL SALAD WITH GOAT CHEESE

INGREDIENTS

1/4 cup walnuts, coarsely chopped

3 pears-peeled, cored, and cut

into ½-inch slices


1 shallot, minced

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/2 cup apple juice

2 teaspoons apple cider vinegar

1 teaspoon Dijon mustard

16-ounce bag organic baby spinach

2 ounces (about 1/2 cup) goat cheese

if preferred

PREPARATION

Heat medium skillet with grapeseed oil. Add shallot,

salt, and pepper. Stir 30 seconds or until fragrant. Add

apple juice, cider vinegar, and mustard; whisk. Simmer

for 3-4 minutes or until slightly reduced. Place spinach

in a large serving bowl. Pour dressing on top and toss.Divide salad evenly among 4 plates. Arrange goat

cheese, pears, and walnuts on top.





TZATZIKI SAUCE

INGREDIENTS





yogurt (6-8 ounces)

1 lemon, juiced

pinch of sea salt

PREPARATION







CARROT AND CABBAGE SALAD INGREDIENTS

1 head of red or green cabbage

(finely sliced)

2-3 carrots (shredded)

1 bunch of scallions (diced small)

1 teaspoon of crushed ginger

1 bunch of cilantro (chopped)

1/2 cup apple cider vinegar

1 orange, lime, or lemon (juiced)

2 tablespoons shoyu or tamari


PREPARATION

Mix all ingredients together and enjoy.





KELP AND CUCUMBER SALAD

INGREDIENTS

2 ounces kelp*

2 cups water

1 cucumber, sliced into thin rounds




2 tablespoons sesame seeds

PREPARATION

Put kelp in a bowl, cover with water, and let sit for 15

minutes. Drain from water and slice into bite-sized

pieces. In a separate bowl, whisk together vinegar,

maple syrup, and tamari. Add cucumber and kelp; mix

well. Garnish with sesame seeds and serve.

*Note: The word kelp refers to any of the brown

seaweeds including alaria, wakame, and kombu.





HEARTY WINTER GRAIN SALAD INGREDIENTS

1 cup wheat berries

2 cups vegetable or chicken stock


1 small yellow onion, diced3 tablespoons grapeseed oil

1/2 bunch kale, de-stemmed and chopped

1/2 yam, diced and boiled

1/4 cup chopped walnuts, toasted


olive oil to taste.

PREPARATION

Rinse grains. Bring stock to boil; add grains and salt.

Reduce heat to low and simmer covered for 45 minutes, o

until grains are cooked and water is absorbed. Fluff with a

fork and let sit covered for 10 minutes.

While the grains are cooking, prepare other ingredients.

Sauté onion in grapeseed oil until translucent, about 7

minutes. Blanch kale. Transfer grains to a large bowl; add

onion, yam, walnuts, and kale. Mix well. Add vinegar and

olive oil to your taste.





LIME QUINOA SALAD WITH MINT

INGREDIENTS

1 cup dry quinoa

2 cups pure water

2 tablespoons fruity extra virgin olive oil

2 limes, juiced2-3 fresh mint sprigs, leaves removed

and chopped

2 tablespoons cilantro leaves or

parsley, chopped

1 handful of cherry or grape

tomatoes, quartered

2 tablespoons diced red onion or

2 chopped scallions

1 garlic clove, minced

sea salt and fresh ground pepper,

to taste

option to add 1/8 cup raisins and/or

½-cup sliced apple

PREPARATION

Mix quinoa in with 2 cups fresh water, bring to boil then

simmer. Cover and cook until water is absorbed, and

quinoa is translucent and fluffy (about 20 minutes). Scoop

the cooked quinoa into a bowl and add the rest of the

ingredients, tossing lightly with a fork until combined. Testand adjust seasonings. Cover and chill--the longer, the

better. In fact, this salad tastes better the second day.





DANDELION SALAD WITH WARM HAZELNUT VINAIGRETTE INGREDIENTS

2 large bunches dandelion greens



1/4 cup hazelnuts, coarsely chopped



PREPARATION

Wash greens, remove stems, and chop into ¾ -inch

pieces. Place greens in a large mixing bowl and set

aside. Heat oil in a sauté pan on medium. Add garlic

and nuts, stirring constantly for 2 minutes. Stir in

vinegar, salt, and pepper. Pour the hot vinaigrette over the greens and toss well.





COLD SOBA NOODLE SALAD

INGREDIENTS

8 ounces buckwheat soba noodles

6 cups water

1 bunch sunflower sprouts or

pea shoots, chopped1/2 cup chopped red radishes

1/2 cup chopped celery

1/2 cup chopped cucumber

optional sliced leeks for garnish

Dressing:

1/2 cup basil, finely chopped


1/4 cup tahini

2 tablespoons tamari soy sauce1 2-inch piece ginger, peeled and grated

1/2 lemon, juiced

PREPARATION

Put soba noodles into a pot of 6 cups boiling water. Cook

until tender, no more than 8 minutes. Drain and rinse with

cold water when finished cooking. Mix all vegetables and

noodles in a large bowl. Combine ingredients for dressing

in a small bowl. Pour over noodles and vegetables and mix well.





CITRUS SALAD

INGREDIENTS

2 hearts of romaine lettuce

2 fresh oranges and/or grapefruits

5 sliced radishes

2 tablespoons brown rice syrup

2 tablespoons apple cider vinegar


1/2 cup roasted almonds, slivered

PREPARATION

Wash and chop lettuce and place into large bowl with

radishes. Peel oranges and/or grapefruits; slice or cut

into pieces. In a small bowl, combine brown rice syrup

and vinegar then slowly stream in extra-virgin olive oil,

stirring constantly. Pour dressing over the lettuce,season with sea salt and pepper, and toss. Serve on

individual plates; lay fruit on top of lettuce and garnish

with almonds.





NAPPA CABBAGE AND CARROT SALAD

INGREDIENTS

1/2 medium nappa cabbage,

very thinly sliced

1 large carrot, grated

1 teaspoon sea salt

1/2 lemon, juiced

1/4 cup black sesame seeds

3 tablespoons of extra virgin

olive oil, flaxseed oil, or hemp oil

PREPARATION

Toss the cabbage and carrots in a bowl and rub salt

into them. Press for 30 minutes or longer. Once salad

is pressed, rinse the salt off by filling the bowl with

water and drain well. Add lemon juice and oil and mix

so that salad is evenly coated. Top with sesame seeds.




PREP AND COOK TIME:10 MINUTES SERVINGS: 2

WATERCRESS SALAD

INGREDIENTS

1 bunch watercress, washed

1 lemon, juiced

1½ tablespoons toasted sesame oil

2 tablespoons umeboshi plum vinegar


PREPARATION

Tear watercress into small pieces. Combine oil and

vinegar and drizzle over greens and toss. Add salt and

pepper to taste. Serve in individual salad bowls.





SWISS CHARD AND TEMPEH SALAD

INGREDIENTS

1 bunch rainbow Swiss chard

(washed, de-stemmed, and

coarsely chopped)

1/2 package tempeh (a soy food) , cut

into bite-size cubes

2 cups red cabbage, shredded coarsely

2-3 carrots, grated

1 cup walnuts, toasted

Dressing:

2-3 cloves garlic, pressed or chopped


1/2 cup walnut oil

2 tablespoons roasted sesame oil

PREPARATION

Combine chopped chard, tempeh, cabbage, carrots, and

walnuts in a large bowl. Mix all dressing ingredients well.

Drizzle dressing over salad; toss.





VEGGIE NORI ROLLS

INGREDIENTS







1/2 avocado

sushi mat


PREPARATION

































SEAWEED SALAD

INGREDIENTS

2 ounces seaweed, combine 2-3

varieties (arame, hiziki, wakame)

1 teaspoon maple syrup or

raw agave nectar

3 tablespoons rice wine vinegar

1 teaspoon sesame oil (or toasted

sesame oil for nuttier flavor)

1 teaspoon sesame seeds

PREPARATION

Combine all ingredients in a bowl. Marinate for at least

30 minutes before serving.





QUICK NORI SOUP

INGREDIENTS

5 nori sheets

2 tablespoons daikon radish,

grated or chunked

3 slices ginger

2 teaspoons umeboshi paste

4 cups boiling water

PREPARATION

In a dry skillet, toast each nori sheet for 1-2 minutes

on each side on medium heat. Tear or cut nori into bite

size pieces. Add nori, daikon, ginger, and umeboshi to

a 4 cups boiling water and simmer for 10 minutes.

Optional: add 1 tablespoon miso at the end when heat is off, sifted through metal strainer.





KELP AND CUCUMBER SALAD

INGREDIENTS

2 ounces kelp*

2 cups water

1 cucumber, sliced into thin rounds




2 tablespoons sesame seeds

PREPARATION

Put kelp in a bowl, cover with water, and let sit for 15

minutes. Drain from water and slice into bite-sized

pieces. In a separate bowl, whisk together vinegar,

maple syrup, and tamari. Add cucumber and kelp; mix

well. Garnish with sesame seeds and serve.

*Note: The word kelp refers to any of the brown

seaweeds including alaria, wakame, and kombu.





HIJIKI SALAD

INGREDIENTS

1 cup hijiki

3 cups carrots, grated

2 cups purple cabbage, grated

2 tablespoons ginger, grated

4 tablespoons umeboshi vinegar


PREPARATION

Soak hijiki in water for 30 minutes, then drain and

rinse. In a large bowl, combine carrots, cabbage, and

ginger. Add hijiki, vinegar, and sesame oil. Mix well. Let

sit for 15 minutes before serving so flavors blend.





DULSE DRESSING

INGREDIENTS

1/2 cup water

2-3 tablespoons tahini (sesame paste)

1 tablespoon umeboshi paste

1/2 cup dulse flakes

3 scallions, finely chopped (optional)

PREPARATION

Warm the water, add tahini, and stir until creamy. Stir

or blend in umeboshi paste. Mix thoroughly. Stir in

dulse and/or scallions.




PREP AND COOK TIME: 3 HOURS SERVINGS: 4

DRIED APPLE CHIPS WITH CINNAMON

INGREDIENTS

2 large apples (or 3 medium) of your

choice, sliced crosswise 1/8 inch

thick, seeds removed

1 teaspoon of cinnamon

PREPARATION

Heat oven to 225 degrees. Arrange apple slices on

two parchment-lined baking sheets and bake for 90

minutes. Make sure each apple slice has its own

place on the pan. Sprinkle with cinnamon. Flip apple

slices over after 90 minutes and continue baking until crisp, about another 60 minutes. Remove and let

cool completely. Store chips in an airtight container.





SALT AND VINEGAR POPCORN

INGREDIENTS

1/2 cup organic popping corn kernels



1 teaspoon Celtic or pink salt

1 teaspoon freshly ground black pepper

olive or coconut oil spray

PREPARATION

Heat coconut oil for 1 minute, then add popcorn and

cover with a lid. Shake covered pan around on burner

to coat popcorn and to invite popping. Keep moving

pan around until all popcorn is popped. Gently remove

lid (holding pan down toward bowl and away from the face) and pour popcorn into a large bowl. Spray

popcorn with olive or coconut oil spray, then toss with

salt and pepper. Add apple cider vinegar at the end

and toss again.






INGREDIENTS



4 cups pure water

1 teaspoon vanilla


PREPARATION





PREP AND COOK TIME: 20 MINUTES SERVINGS: ABOUT 5 DOZEN 1-INCH SQUARES

ENERGY BLISS BARS

INGREDIENTS

1/4 cup sesame seeds


1/2 cup raisins

1/2 cup dried figs or dates


(or other nut or seed butter)

PREPARATION

Place sesame seeds, sunflower seeds, raisins, and

figs into a food processor. Chop until everything is

ground together. Add nut or seed butter and mix until

combined. Roll mixture into balls or press into 8-inch

square cake pan and cut into 1-inch squares. Keep refrigerated.

Variation: add ½ cup of unsweetened coconut and a

splash of coconut or almond milk, if necessary, to help

hold balls together. You can also add superfoods such

as maqui powder, cacao powder, spirulina, maca, or

açai powder.





AÇAI BOWL

INGREDIENTS

2 packets frozen açai (unsweetened)

1 banana

1 cup almond milk (unsweetened)

1/2

cup frozen berries(optional)

PREPARATION

Blend above ingredients. Place in a bowl. Add favorite

toppings.

Suggested Toppings:

raw cacao nibs raw almonds

hemp seeds

raw organic local honey






INGREDIENTS







2 tablespoons water


PREPARATION







NUTTY OAT CHEWS

INGREDIENTS








PREPARATION








powder.





VEGAN "EGG"NOG

INGREDIENTS

2 cups cashew crème (see below)

1/2 cup date paste (see below)

1 cup coconut milk

2 tablespoons maple syrup1 teaspoon pure vanilla extract

1/2 teaspoon nutmeg


1 pinch of cloves

1 pinch cardamom

1 pinch sea salt

Cashew Crème Base:

Soak 1 cup cashews for 4 hours;

drain and rinse well.Place in blender with 3 cups of water

and purée until very smooth.

Use 2 cups of this for the recipe.

PREPARATION

Blend all ingredients in blender until smooth.


Date Paste:

Soak 1 cup pitted dates in water for 1-2 hours.

Blend in a blender with a small amount of coconut

water or water until blended into a paste.Use ½ cup for recipe.




OVEN-ROASTED KALE CHIPS

INGREDIENTS

1 bunch kale (the curly-leaf variety

works best for this recipe)



or red wine vinegar

1/2 teaspoon good quality salt

ground black pepper

1-2 seasonings of your choice:

nutritional yeast flakes

garlic powder

red chili flakes

curry powder

Italian herbs

PREPARATION

Place a large, shallow roasting pan or sheet pan in the

oven and pre-heat to 375 degrees.

Rinse kale, and dry completely. Remove stems, and

cut into pieces approximately 3-inches wide. In a large

bowl, use your hands to combine the kale with the next 4 ingredients. Season to taste with your choice of

suggested ingredients, coating kale evenly.

When the oven is up to temperature, carefully put the

kale into the hot pan, spreading it out into one layer. It

will sizzle. Roast in oven for 10 minutes and then gently

stir or turn the leaves. Continue roasting another 5-7

minutes until kale is crisp and dry, but not too brown.

Some may be chewy instead of crisp. Serve

immediately.

Everyone always wonders what to do with kale. This is a

delicious and fun way to get your greens. Turning it into

chips is an easy way to serve with a sandwich, as a

topper on salad, or to enjoy right from the pan!






INGREDIENTS

1 avocado






protein powder



PREPARATION






RAW CASHEW HUMMUS

INGREDIENTS

1 cup raw cashews

½ cup pure water

2 cloves garlic

2 tablespoons raw tahini½ lemon, juiced

½ teaspoon sea salt


PREPARATION

Blend all ingredients in a blender or food processor until

creamy. Enjoy with veggies or raw flax crackers.





WHITE BEAN PURÉE

INGREDIENTS

1 can navy beans (or garbanzo,

black beans, black-eyed peas)

1/4 cup water

2 tablespoons chopped cilantro

3 cloves minced garlic

1 teaspoon cumin powder


1 teaspoon chili powder


PREPARATION

Put beans in a colander and rinse until the water is

clear (no bubbles). If using canned garbanzos, pop off

the shells for easier digestion. Purée ingredients

together in a blender or food processor. Serve cold or

at room temperature.





PICO DE GALLO

INGREDIENTS

3 medium tomatoes, finely diced

1/2 cup yellow onion, finely diced

6 tablespoons minced jalapeños

6 tablespoons lime juice


1/4 cup chopped fresh cilantro

1/8 cup chopped Italian flat parsley

1 tablespoon raw apple cider vinegar

optional: a dash of pink or Celtic salt

PREPARATION

Combine all ingredients and mix well. Keep

refrigerated.




PREP AND COOK TIME: 10 MINUTES SERVINGS: ABOUT 1/2 CUP

PEANUT BUTTER DIP WITH RAW VEGGIES INGREDIENTS

2 tablespoons Greek yogurt

2 teaspoons honey

1/8 teaspoon ground cinnamon

1/4cup organic peanut butter

(no sugar)

PREPARATION

In a bowl, mix ingredients until smooth. Serve with celery,

carrot sticks, and cucumber slices.





SUNFLOWER PATÉ

INGREDIENTS

3 cups raw sunflower seeds

(soaked 8-12 hours)

1 cup freshly-squeezed lemon juice

1/2 cup chopped scallions

¼-½ cup raw tahini

1/4 cup raw apple cider vinegar

or tamari sauce

2-4 slices red onion, cut into chunks

4-6 tablespoons parsley,

coarsely chopped

2-3 medium cloves garlic,

coarsely chopped

1/2 teaspoon cayenne pepper

(or more to taste)

PREPARATION

Soak sunflower seeds for 8-12 hours; drain. Allow

seeds to sprout by leaving out on counter for 3-4

hours. Once sprouted, thoroughly rinse, drain, and

remove as many of the thin inner husks that float to the

top as possible. In a food processor, process the sunflower seeds, lemon juice, scallions, tahini, vinegar

or tamari, onion, parsley, garlic, and cayenne until the

mixture is a smooth paste.


SOAK TIME: 8-12 HOURS



PREP AND COOK TIM 20 MINUTES SERVINGS: 10-14 BALLS

HEMP AND DATE SNACK BALLS

INGREDIENTS

1 cup raw cashews, powdered

in food processor

20 +/- medjool or honey dates, pitted

2-3 tablespoons vanilla

3 tablespoons coconut butter

(found near the nut butters in the

baking aisle of health food stores)

1/2 cup hemp seeds (may use

any other crushed nut or seed)

1 pinch of sea salt

PREPARATION

Put dates, vanilla, and salt in food processor; pulse.

Blend in cashew powder gradually, until there is

enough to dry the mix out. Melt coconut butter with a

few ounces warm water; add to mixture. Roll into balls

and then roll the balls in the hemp seeds; freeze to harden. They will be ready to eat in about an hour. Eat

right out of the freezer or keep refrigerated.


FREEZER TIME: 1 HOUR




VEGGIE NORI ROLLS

INGREDIENTS







1/2 avocado

sushi mat


PREPARATION
































PREP AND COOK TIME: 20-30 MINUTES SERVINGS: 3 CUPS

EASY HOMEMADE GLUTEN-FREE GRANOLA

INGREDIENTS

2 cups gluten-free rolled oats

1/2 cup slivered almonds

1/2 cup dried shredded coconut

1/4 cup crystallized ginger

1/4 cup coconut oil

1/4 cup maple syrup

PREPARATION

Blend and enjoy!

If you don't mind the flavor, you can add 1 teaspoon

of powdered greens to enhance the nutritional value

of your smoothie.






INGREDIENTS

1 avocado

1 frozen banana



PREPARATION

Blend and enjoy!





RED LENTIL SOUP

INGREDIENTS

3-4 cups dried red lentils

(can find in bulk section)


ghee(clarified butter)

1 yellow onion, ¼-inch slices

1 shallot, minced

1 1-inch piece of ginger root,

peeled and minced


1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon cinnamon

2-3 teaspoons sea salt

1 24-ounce container of bone broth

or chicken stock

PREPARATION

In a stock pot, heat grapeseed oil or ghee; add onions

and sauté until translucent. Add shallots, ginger, and

garlic and sauté for about a minute, or until the garlic

becomes slightly golden. Add all dried spices, combine,

and lightly sauté for 1 minute. Finally, add bone broth,

water, lentils, and sea salt. Bring to boil, then reduce heat

to simmer with lid slightly ajar. Cook on low for about

20-25 minutes or until all lentils are a gentle orange color.

Add lemon juice during the last few minutes of

cooking. Taste and add more sea salt if needed.



2 fresh lemons, juiced



PREP AND COOK TIME: 12-24 HOURS SERVINGS: 6-8 CUPS

HEALING BONE BROTH

INGREDIENTS

5 pounds organic raw chicken bones,

* rinsed and cleaned



herbs and spices to taste, suchas basil, oregano, and/or cayenne

PREPARATION

Mix all ingredients in a slow cooker filled with water.

Turn on low and cook for 12-24 hours. (This slow

process draws the minerals out of the bones, making it

pure medicine for immunity and gastrointestinal

strengthening.) After cooking, strain fat and solids and save broth. Use broth for cooking grains, beans, and

soups, or just drink from a mug.

*Ask your grocer for the chicken bones. Be sure to

ask for the feet, as well, since that is where collagen is

found. Collagen is helpful for protein synthesis and is

nourishing to your skin, hair, and nails. You can also

ask for the neck.





SUMMER BEET SOUP

INGREDIENTS

3-4 medium beets, peeled and

ends trimmed

2 tablespoons grapeseed oil, plus

more for drizzling6 unpeeled garlic cloves

1 large leek (white and light green part) ,

thinly sliced

1½ teaspoons fresh basil leaves, cut

into ribbons

1 bay leaf


1/2 teaspoon powdered turmeric

coarse salt and ground pepper

PREPARATION

Heat oven to 400 degrees. Drizzle beets with oil and roas

about 1 hour or until very tender when poked with a fork.

Meanwhile, drizzle garlic cloves with oil and roast in

separate foil packet, about 30 minutes. Let cool, peel, an

quarter. Squeeze garlic from skin. Set aside.

Heat 2 tablespoons oil in a pot over medium heat. Add

leek and cook, stirring, until tender, 6 to 8 minutes. Add

beets and garlic, basil, bay leaf, and 3 cups water.

Season with salt and pepper. Bring to a boil, then reduce

heat and simmer, 5 minutes. Discard bay leaf. Let cool

slightly, then purée in a blender until smooth. Stir in lemon

juice and adjust seasoning to taste. Sprinkle with sea

veggie flakes (kelp, nori, dulse) for garnish.





CHICKEN TORTILLA SOUP

INGREDIENTS

1 medium organic onion, diced

1 teaspoon garlic, chopped


1 15-ounce can diced organic tomatoes

1 15-ounce can organic tomato purée

3 cups organic vegetable broth

2 cups bone broth (or high-quality

chicken broth without sugar)

1/2 cup chopped organic cilantro

1 teaspoon cayenne pepper

1 teaspoon chipotle powder

1 teaspoon cumin

8 ounces precooked and shredded

organic chicken breast

salt and pepper to tasteoptional toppings*

PREPARATION

In a large saucepan, sauté onions and garlic in oil.

Add other ingredients, except chicken and toppings,

and simmer for 40 minutes. Add shredded organic

chicken breast, season with salt and pepper, and heat

through.

*Optional toppings: organic corn tortilla chip strips,

raw cheddar or jack cheese, chopped avocados, one

teaspoon of Greek yogurt, chopped cilantro





HOMEMADE CHICKEN SOUP

INGREDIENTS

1 whole organic chicken

(Ask butcher to cut chicken

lengthwise and include chicken

feet, if desired, for collagen,

which supports connective tissue.)

1/2 1-pound bag of organic carrots or

2 bunches heirloom variety,

peeled and diced

1 large yellow onion, sliced

1 bunch celery, ½-inch slice

1 bunch flat leaf Italian parsley, chopped


Celtic sea salt or your choice of

high quality sea salt

filtered water

PREPARATION

In a stockpot, heat oil. Salt the skin side of chicken and

add to hot pan; sear chicken until golden. Add more salt

to inside cavity of chicken and flip over when gold and

crispy. Place sliced onion alongside of chicken in the

pot and sauté until golden as well. Add celery to the pot and continue to sauté for about 5 more minutes. Add

water close to the top of stock pot, bring to boil, reduce

heat to simmer, and cook with lid slightly ajar for 6 to 8

hours.

Halfway through the simmering process, add carrots.

Check water level periodically and add more water if it

reduces by half the size of stockpot. If you add more

water toward the end of the simmering process, cook for

at least another 20 minutes before turning off heat.

Remove chicken from the pot and remove the meat from the skin and bones. Return meat to the soup mixture

and heat through. Turn off heat, add parsley and stir.





BUTTERNUT SQUASH SOUP

INGREDIENTS

1 butternut squash

1 tablespoon coconut oil

3 cups unsweetened coconut milk or

1 container vegetable broth

1-2 cups pure water

1 teaspoon powdered ginger

1 teaspoon cinnamon

1/2 teaspoon salt

1/2 teaspoon ground turmeric or

¼-inch turmeric root


toasted pine nuts, optional

PREPARATION

Preheat oven to 375 degrees. Cut butternut squash in

half and remove seeds. Grease a baking sheet with

some of the coconut oil and use remaining coconut oil

to rub on the meat of the butternut squash. Place in

baking dish face down. Bake for 40 minutes or until you can easily put a fork through it. After the squash is

cooked, scoop out meat from the skin and place meat

in a blender or food processor. Add other ingredients

and blend. Serve topped with toasted pine nuts.





BROCCOLI AND SPINACH SOUP

INGREDIENTS


2 cloves of garlic, chopped

2 tablespoons diced onion

1 inch fresh ginger, peeled and chopped1 inch fresh turmeric, peeled and chopped

4 cups fresh broccoli, cut up

1/2 pound spinach leaves

3 parsnips-peeled, cored, and chopped

2 ribs of celery, trimmed and chopped

1 handful parsley, roughly chopped

water, as needed

sea salt and ground pepper, to taste

lemon or lime juice

PREPARATION

Using a large soup pot, heat the oil over medium heat; sti

in the garlic, onion, turmeric, and ginger to season the oil

Add the broccoli, spinach, parsnips, celery, and parsley.

Stir and cook until the spinach wilts and collapses. Add ju

enough water to cover the vegetables. The spinach will cook down quite a bit, so don't add too much water at firs

Bring to a high simmer, cover the pot, and then reduce th

heat to a medium simmer.

Cook for 15 minutes or so until the veggies are softened.

Add water if the soup needs thinning. Use an immersion

blender to purée the soup. Season with lemon or lime juic

and salt and pepper.

To make this a creamy soup, add 1 cup coconut milk or

blend in 1 avocado.




PREP AND COOK TIME: ABOUT 4 HOURS SERVINGS: 1

WARMING GINGER CHICKEN SOUP

INGREDIENTS

1 onion, sliced

2 celery stalks, chopped

8 ounces peeled ginger, cut into

½

-inch slices2 garlic cloves, crushed

10 whole black peppercorns

1 3-pound whole organic chicken, cut into

7 pieces (2 breasts, 2 legs with thighs

attached, 2 wings, 1 back)

6 quarts water (preferably filtered or

spring water)

sea salt to taste

cilantro leaves

PREPARATION

Place the first 5 ingredients in a large heavy pot. Add

chicken, placing breasts on top. Add water and bring to a

boil over medium-high heat. Cover with lid slightly ajar.

Reduce heat to low and simmer until chicken breasts are

just cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool, then cover and chill. Continue

to simmer soup with other chicken pieces, uncovered,

until broth is fully flavored, about 2 ½ hours longer. Return

breasts to soup to re-warm for about 5 minutes.

Remove chicken from broth. When cool enough to

handle, coarsely shred meat and set aside. Discard skin

and bones. Place a fine-mesh sieve or colander over

another large pot; strain broth through sieve, discarding

solids left in strainer. There should be about 8 cups of

broth remaining. Season with salt as desired.

Reheat broth. Divide chicken among bowls. Pour hot

broth over chicken, dividing equally. Garnish soup with

cilantro leaves.





BROCCOLI AND POTATO PURÉE

INGREDIENTS

1 pound broccoli, trimmed

and coarsely chopped

1/2 pound russet potatoes,

peeled and diced

4 scallions, thinly sliced

1½ quarts water

1 teaspoon salt


2 tablespoons organic butter

1/4 cup lemon juice

PREPARATION

In a large pot cook broccoli, potatoes, and scallions in

1½ quarts of simmering water until vegetables are very

tender, about 15 minutes. Reserve ½ cup cooking

liquid and then drain. Combine vegetables with

reserved cooking liquid in food processor. Pulse until mixture is almost smooth. Add salt, pepper, butter, and

lemon juice; blend. Serve at once.





CARROT VEGGIE SOUP

INGREDIENTS

1 onion, peeled and chopped

2 stalks celery, washed and sliced

1 clove garlic, peeled and crushed

1 bay leaf (optional)

3 carrots, peeled and thinly sliced

1 medium leek, white and light

green parts trimmed and sliced

6½ vegetable stock or healing bone broth

2 tablespoons kelp flakes

PREPARATION

Put the onion, celery, garlic, bay leaf, carrots, and leek

in large saucepan and add the stock. Bring to a boil

and simmer for 15-20 minutes, or until the vegetables

are very soft; stir occasionally. Remove from heat and

cool for 5 minutes. Carefully transfer to a food processor or use a hand blender to blend until smooth. Return the

soup to the pan and heat through gently, stirring

regularly. Sprinkle with kelp flakes and serve hot.





CURRIED CELERY SOUP INGREDIENTS


1 onion, chopped

1 leek, washed and white parts sliced

2 leek leaves for bouquet garni1½ pounds celery, chopped

1 tablespoon medium or hot curry powder

(or more to taste)

3 large red-skinned potatoes,

washed and cut

3¾ cups water or healing bone broth

1 bouquet garni*

2 tablespoons finely chopped mixed

fresh herbs

sea salt

celery seed and celery leaves to garnish

PREPARATION

*Place a bay leaf, a sprig of thyme, and a sprig of

parsley on one piece of green leek. Cover with another

piece of green leek. Tie securely with fine string, leaving

a length of string attached so that the bouquet garni can

be easily retrieved.

Heat the ghee in a large saucepan. Add the onion, leek,

and celery. Cover and cook gently for about 10 minutes,

stirring occasionally. Add the curry powder and cook for

2 minutes more, stirring occasionally. Add the potatoes,

stock (or water), and bouquet garni. Cover and bring to

a boil. Simmer for 20 minutes, until the vegetables are

tender. Remove and discard the bouquet garni and set

the soup aside to cool slightly.

Once the soup has cooled down, carefully purée with ahand-held blender or in a blender or food processor until

smooth. Add the mixed herbs, season to taste, and

process VERY briefly. Return to the saucepan and

reheat gently until piping hot. Ladle into soup bowls and

garnish each with a sprinkling of celery seeds and some

celery leaves.





ASPARAGUS SOUP INGREDIENTS


1 small onion, chopped

1 garlic clove, chopped

1 bundle small asparagus, chopped

4 cups low-sodium chicken broth

black pepper

shredded parmesan cheese (optional)

PREPARATION

In a medium saucepan; add oil, onion, garlic, and

asparagus. Cook until onion softens, about 5 to 7

minutes. Stir occasionally, making sure not to brown,

as this will affect the color of the soup. Add chicken

broth and bring to a simmer. Cook until the asparagus is tender, about 10 minutes. Remove from heat and let

cool.

Purée soup with a blender or hand mixer. If you are

using a blender, make sure you let the soup cool for

over 10 minutes, or your blender will explode. After the

soup is puréed, return it to the saucepan and reheat.

Season with pepper and top with parmesan (optional).





COOL CUCUMBER AVOCADO SOUP

INGREDIENTS

1 cucumber, peeled

1 ripe avocado, peeled and pitted

2 green onions

1 lime, juiced1 cup cashew cream*


*Cashew cream:

1 cup cashews

1 cup water

PREPARATION

Soak 1 cup cashews in cold water for two hours. Drain

cashews and rinse. Place in blender with 1 cup water.

Blend on high for several minutes. Use 1 cup in recipe.

To make the soup, roughly chop cucumber, avocado, andgreen onions and combine with 1 cup cashew cream in a

blender or food processor. Add lime juice, salt, and

pepper and blend until smooth. Garnish with sprigs of

parsley or avocado slices.


SOAK TIME: (NUTS) 2 HOURS




DELICIOUS GREEN CLEANSER SOUP

INGREDIENTS

1 bunch organic kale, chopped

into 2-inch pieces

1/2 medium daikon radish, chopped

into 1-inch pieces1 tablespoon tamari


1 tablespoon brown rice vinegar


1 tablespoon nutritional yeast flakes

dulse flakes to taste

sesame seeds (optional)

PREPARATION

Heat a medium-sized pot with 2'' of water. When water

boils, add veggies and blanch for 2 minutes. Remove to a

colander to drain and transfer to a food processor. Add al

other ingredients and combine well in processor.

Note: Try adding other vegetables including cauliflower,

broccoli, or asparagus.





MISO SOUP

INGREDIENTS

2½ cups water

3 strips wakame seaweed

1/2 cup sliced carrot

1/2 cup sliced kale, watercress,

or green cabbage

1/2 cup enoki mushrooms

1/2 cup shiitake mushrooms

1 green onion, sliced fine

1-2 tablespoons mellow white miso

PREPARATION

Cut 3 strips of wakame into small pieces. Bring water

to a boil. Add wakame, carrot, and mushrooms and

simmer 15 minutes. Add kale or other green veggies

and cook for 5 more minutes. Add green onion and

simmer briefly. Turn off heat and dissolve miso into soup by stirring through a strainer.





LEMON ARUGULA SOUP

INGREDIENTS

3 cups free-range chicken broth

1 package polenta (corn meal)

1-2 cups baby arugula

1 lemon, juiced



PREPARATION

Cut polenta into pieces and blend in a blender with

the chicken broth. Pour into a pot and heat on medium

heat for 10 minutes. Remove from heat. Stir in lemon

juice and arugula. Drizzle with olive oil and add salt

and pepper to taste.





TOMATO BASIL SOUP

INGREDIENTS


1 onion, chopped

4 carrots, peeled and chopped

1 leek, white part only, thinly sliced3 stalks celery, diced

3 cloves garlic, chopped

4 cups vegetable broth

2 cans (28-ounce) fire-roasted

whole tomatoes

4 fresh thyme sprig leaves

1 bay leaf

1/2 cup coconut creamer or

unsweetened coconut milk

1 handful of freshly chopped basil

sea salt and pepper to taste.

PREPARATION

Heat the coconut oil in a large stock pot, over medium

heat. Add onion, carrots, leeks, celery, and garlic and

cook for about 10 minutes, stirring frequently. Add the

vegetable stock, tomatoes with juice, thyme, and bay leaf

Bring to a boil then reduce heat and simmer for about 30 minutes. Remove from heat and season with salt and

pepper. Remove bay leaf and purée the soup in a blende

or with a hand blender. Add coconut creamer or coconut

milk and fresh basil. Stir well to combine.




PREP AND COOK TIME: 13 ∕ 4 HOURS SERVINGS: 6-8

CIOPPINO

INGREDIENTS


1 large fennel bulb, thinly sliced

1 onion, chopped

3 large shallots, chopped2 teaspoons salt

4 large garlic cloves, finely chopped

3/4 teaspoon or more dried crushed

red pepper flakes to taste

1/2 cup tomato paste

1 28-ounce can diced tomatoes in juice

1½ cups dry white wine

5 cups fish stock

1 bay leaf

1 pound manila clams, scrubbed

1 pound mussels, scrubbed

and de-bearded

1 pound uncooked large shrimp,

peeled and deveined

PREPARATION

Heat the oil in a very large pot over medium heat. Add

the fennel, onion, shallots, and salt and sauté until the

onion is translucent, about 10 minutes. Add the garlic

and red pepper flakes, and sauté for 2 minutes. Stir in

the tomato paste. Add tomatoes with their juices, wine,fish stock, and bay leaf. Cover and bring to a boil.

Reduce the heat to medium-low. Cover and simmer until

the flavors blend, about 30 minutes.

Add the clams and mussels to the cooking liquid. Cover

and cook until the clams and mussels begin to open,

about 5 minutes. Add the shrimp and fish. Simmer gently

until the fish and shrimp are just cooked through, and the

clams are completely open. Stir gently about 5 minutes

longer. Discard any clams and mussels that do not open.

Season the soup, to taste, with more salt and red pepper flakes. Ladle the soup into bowls or serve over brown

rice linguini.


Cheryl Tieg's Eating for Wellness Trivita Recipe Book

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Transcript of Cheryl Tieg's Eating for Wellness Trivita Recipe Book