4 Week Healing Nutrition Plan When I first began eating according to the Extreme Makeover lifestyle, I would struggle through the two weeks around the Makeover we were teaching to be an example for our participants, but shortly after I’d go back to “the old way”. It was just too tough to keep coming up with things to eat and new ideas. There weren’t as many resources around then to make this doable. Over the years, I’ve collected an entire recipe box full of recipes I’ve taken from different food blogs, recipes I’ve cut out of magazines and made modifications to so they’re Makeover-‐friendly, and recipes I’ve collected from books that teach the Makeover principles. I have used meal plans since I went back to work in 2009. It just made it easier to grocery shop and cook when I had a plan to work from, and didn’t constantly have to think at each meal. I would plan lunch and dinner for the week, then I would create my grocery list based on my meal plan. I would shop on Saturday, chop veggies and make snacks on Sunday so on Monday morning I would hit the ground running. When we wanted to do a Healing Nutritional Plan the only way I could succeed was to create a meal plan with every meal accounted for. That’s how this meal plan got started. I would say it took me 2 ½ years before we were successfully eating Makeover-‐friendly foods 70-‐80% of the time. It was only after teaching 8 Extreme Makeovers that I was truly in the habit of cooking this way. I want to let you know that this is a process that takes time. You can’t come to one Extreme Makeover, throw a bomb in your pantry and just “get it”. It doesn’t work that way. It’s baby steps over time. One change here, another change there. We often overestimate what can be done in the short term but totally underestimate what can be done over the long term. That’s a principle to remember here. If you make one small change at this Makeover, then another small change at the next one, then 2 small changes at the one after that and another small change at the one after that, that’s a lot of change over 2 years. The idea is to keep coming back and hearing the information again and again; you will hear it each time with different ears as you move along in your own journey. The meal plan that follows is a 28-‐day meal plan. They say it takes 21 days to create a habit, so my goal was to include everything you need over the next month to get you into the habit of eating healthy. You will find that if you cook this way for at least 3 weeks, the principles will become second nature to you. You can continue eating according to the principles even if you don’t have one of our recipes in front of you. One more note about this meal plan – don’t feel like you have to make everything!! I purposely created a plan with so many meals, most of you will not be
inclined to cook them all and that’s just fine. There would be so much food your fridge couldn’t handle the leftovers. The reason there are so many meals is simply for variety. Pick and choose what you like; leave what you don’t. But with this plan, even if you don’t prefer a few of the meals, there will still be plenty for your and your family to love. Bon appétit!
Simple Suggestions to Help You & Your Family
• Don’t talk about it much if your spouse or kids aren’t on board with you. I know
that sounds deceptive, but change is scary for most people. You may be super-‐excited, but if your family is quite happy with the way they eat, they will see it as a painful process and will put up barriers. Do the cooking and just don’t mention the changes.
• Kids are a tough sell. Make it easy for them and for you. I don’t like doing
separate meals for them, but I’ll cut them some slack on certain things. For example, in the spaghetti squash spaghetti recipe, I know my kids hate squash. So I cook regular noodles for them and a spaghetti squash for the adults. It’s a compromise, but your children will come around. If you are constantly doing 2 meals you’ll most likely quit.
• Block out some time each week to plan your next week. I’ve included grocery
lists for you to make it as easy as possible. Take some time to chop vegetables and separate chicken breasts into Ziploc bags. Separate some nuts and seeds into little containers or bags for the week so you can just grab and go, or anything else you can do to make your work week easy. It takes time so you must block out the time in your week.
• Have some “vacation day” foods and snacks for your kids. Chances are they
don’t need a 4-‐week Healing Nutrition Plan, so to make it a little more “palatable” for them, make or buy them some treats that they like so that it’s not just a misery for them. We eat really well most of the time, so when they want to have Smores around our Sunday-‐night bonfire, I’m totally fine with that. Then they don’t complain when they get home from school on Monday when it’s veggies and dip for their snack.
• Remove all the junk food from your home right away. I can only resist them
for so long, and then I sit down and binge. You will find that the more you eat in a Makeover-‐friendly way, your cravings will decrease and you simply won’t want that food as much, so just don’t buy it. You will also find that as you decrease the sugar in your diet, “normal” foods will begin to taste way too sweet. You will notice just how much sugar is in a granola bar or yogurt after you’ve gone over
to “our side”. When you want to have a treat for the kids, buy only what you need for that treat episode, let them finish it off and then it’s done. NO TREAT LEFTOVERS!
• Take a good look at the week’s meal plan and the recipes before you make them. Many of the recipes will depend on you having enough left over for another meal later on in the week. Make sure you prepare enough.
• Most important of all, if you go off the plan, give yourself a break. Don’t beat
yourself up and quit. Just tell yourself that it’s normal and get right back on the plan and keep going. You can do this!
Here we go…
Dr. Shawna
Staple Ingredients
They are called staples because in order to make this plan work, you will need these ingredients on hand. Anything you can find that is organic, go for it. In the future, you will learn where to find them at your regular grocery store, but to get started head straight to Nature’s Emporium in Newmarket and ask someone to help you find these ingredients. If you haven’t had a store tour, it’s a great resource! Xylitol – you can buy a 1 kg bag of xylitol as well as a box of the xylitol packets. Stuff your purse with the xylitol packets so that you can sweeten your tea or coffee with them while you’re out and about. It is granulated and is the closest in taste to sugar so it works best for baking. Stevia – it’s SUPER sweet. One teaspoon of sugar does not equal 1 teaspoon of stevia, so you have to taste as you go. I find stevia has a sharp taste. I prefer to use the liquid drops. Coconut oil – go for organic virgin, good for cooking at high temperatures. You can use this as a face cream too! Almond flour – also called ground almond. Just warning you, it’s expensive but worth it. I keep a large-‐size Ziploc full of it in my pantry. Coconut flour – Buy 3 or 4 cups and see how much you use. Flax seed meal – can be purchased at Bulk Barn or most grocery stores. Flax seed
meal, almond flour and coconut flour will usually become your carb replacements. Unsweetened, shredded coconut – great for baking so get 4-‐5 cups. Aluminum-free baking powder and baking soda Mixed nuts – almonds, walnuts, pecans, slivered almonds, pistachios. Make sure they’re raw; not roasted or salted. Seeds – pumpkin, sesame, sunflower (make sure they’re not salted) Grapeseed Vegenaise™ -‐ this is a healthy mayonnaise substitute. It’s found in the refrigerated section of Nature’s Emporium and in some grocery stores, and it tastes the most similar to mayo. Extra virgin olive oil -‐ cold pressed and organic if you can. Costco has it! Garlic -‐ minced or 2-‐3 fresh garlic bulbs. Spices – chili powder, oregano, basil, bay leaves, sea salt, ground pepper, cumin, cinnamon, curry, garlic, ginger, parsley, nutmeg, paprika, rosemary, thyme, cayenne pepper, jar of hot sauce if you like it. Vanilla & chocolate protein powder – Nature’s has Vegan and whey protein powders. Vanilla powder is a staple and if you like variety in your smoothies, buy a jar of chocolate too. Veggie Greens powder – There are many brands, like Greens+. We are using VegeGreens by Progressive because it’s good and it was on sale. I add it in smoothies. Tamari – is a healthier version of soy and replaces it in recipes. Bragg’s Liquid Aminos – is a concentrated protein liquid derived from non-‐GMO soy beans. Lots of people use this in place of Worcestershire sauce. Vinegars – apple cider, red wine, balsamic. Your white vinegar is now used for cleaning. Meats – we buy most of our meats online at http://www.brookersmeat.com. Grocery stores are currently not selling grass-‐fed beef. You will have to use a local farmer or Nature’s Emporium.
Healing Nutrition Meal Plan
Week 1 Breakfast Lunch Dinner
Saturday Eggs – any way you like. Turkey bacon if desired.
Spring tuna salad Pork roast with Granny Smith apple sauce, steamed carrots and beets
Sunday Blueberry pancakes. Make extra for the weekdays.
Pizza your way Beef and quinoa stew
Monday Green power smoothie Left over stew Chicken paprika with steamed broccoli
Tuesday Ruby red smoothie Quinoa salad Pork roast leftovers Wednesday Leftover pancakes Roast beef roll ups Squash bisque with
Paleo bread Thursday Almond butter cup smoothie Left over squash bisque Eggplant Parmigiana
with Caesar salad Friday Loaded Paleo breakfast hash Baked chicken sausages,
hard boiled egg, cherry tomatoes and Granny Smith apple slices
Left over buffet – take all your left over food from the week, heat it up, lay it out and enjoy a night off cooking!
Snacks – cherry vanilla power bars, orange dark chocolate chip scones
Week 2 Breakfast Lunch Dinner Saturday Blueberry French toast
casserole Chicken & dumplings, garden salad of your choice
Vegetable lasagna
Sunday Omelette Bacon & egg avocado salad Chicken fingers with cut veggies and hummus
Monday Vanilla berry smoothie Zoodles & meatballs Grilled mustard & rosemary chicken, Brussels sprouts, steamed cauliflower
Tuesday Berry cream quinoa Chicken salad Left over chicken fingers
Wednesday Green power smoothie Left over lasagna White chili soup and coconut bread
Thursday Eggs – any way you like. Turkey bacon if desired
Left over chili Roast beef & mushrooms in a crockpot, squash and green beans
Friday Cinnamon roll shake Roast beef wrap-‐ups Left over buffet Snacks – key lime squares, cinnamon bun muffins (really!!)
Week 3 Breakfast Lunch Dinner Saturday Loaded Paleo breakfast hash
– make lots for the upcoming week
Fish sticks with cucumber and goat cheese salad
Herb & Apple burgers with coleslaw (and no bun)
Sunday Blueberry pancakes – make lots and freeze
Mushroom soup with Paleo bread
Bundt pan roasted chicken, roasted beets and sliced tomatoes
Monday Ruby Red smoothie Chicken Caesar salad Kielbasa stew with pumpkin bread
Tuesday Loaded Paleo breakfast hash leftovers
Prosciutto egg roll ups, celery sticks with almond butter
Spaghetti squash spaghetti
Wednesday Cinnamon pumpkin pie smoothie
Left over stew Lasagna soup (without the noodles)
Thursday Blueberry pancake leftovers Taco salad Moroccan meatballs with yogurt sauce and garden salad
Friday Green power smoothie Mediterranean zucchini boats
Left over buffet
Snacks – almond butter cups, trail mix
Week 4 Breakfast Lunch Dinner Saturday Mini veggie frittata with
turkey bacon Chicken masala Romaine wraps with cherry tomatoes, cucumber and Feta cheese
Thai beef curry for the crockpot with cauliflower gratin
Sunday Raspberry French toast casserole
Pizza your way with Caesar salad
Quinoa crusted chicken with sesame green beans and lemony kale salad
Monday Yogurt with berries and nuts Thai beef curry leftovers Grilled steak & asparagus salad
Tuesday Eggs over easy with coconut bread and sliced tomatoes
Left over pizza Tilapia with Creole tarter sauce, Brussels sprouts and steamed carrots
Wednesday Vanilla berry smoothie Shrimp and avocado salad with a slice of coconut bread
Steak & tomato baked eggs
Thursday Cinnamon roll shake Chicken salad over mixed greens
Portobello mushroom stacks
Friday French toast casserole left overs
Minestrone soup with coconut bread
Left over buffet
Snacks – salt and pepper crackers, almond butter cookies
GROCERY LISTS
Week 1 Make sure you have picked up the staple ingredients on the list of staples above.
Meats/Protein Fruits/Vegetables 2 dozen eggs 1 bunch celery 1 large or 2 med
eggplants 1 lb turkey bacon 1 head Romaine
lettuce 1 pkg sprouts
4 tins chunky tuna 2 Tomatoes 2 heads of broccoli 2 lb pork roast, free from antibiotics, hormones
5 Granny Smith apples 1 (500g) brick cheese
1 lb lean, grass-‐fed ground beef 1 pkg frozen berries 3 medium onions 4 boneless, skinless organic chicken breast
1 red bell pepper 1 red onion
4 slices grass fed roast beef slices 1 green bell peppers 1 head of garlic 6 organic chicken sausages 1 lb mushrooms,
sliced 1 bunch kale
1 lb nitrate-‐free bacon 1 large butternut squash
Fresh parsley
Dairy 1 lemon 2 lbs carrots 500 mL plain Greek yogurt 1 bunch beets Shallots 250 mL sour cream 3 avocados 1 orange (for zest) 1 lb organic butter 1 quart blueberries 1 pkg organic spinach 1 L hemp, almond or coconut milk (not canned)
1 pint cherry tomatoes
Parmesan cheese 1 jar grapeseed Vegenaise
Miscellaneous 1 jar dill pickles 1 jar horseradish 2 L organic beef broth 1 jar Dijon mustard 1 lb dried cherries 2 cups quinoa 1 pkg hemp hearts 1 pkg ground chia 1 jar local,
unpasteurized honey 2 jars organic marinara sauce 1 L coconut water 1 L organic chicken
broth 4 squares unsweetened, dark chocolate
1 L organic vegetable broth
Pizza toppings of your choice
1 can organic, diced tomatoes 1 jar of almond butter
Week 2
Make sure you take a look in your fridge before you buy everything on this list. You may have lots of these items left over from last week.
Meats/Protein Fruits/Vegetables
4 lbs boneless, skinless chicken thighs
2 quarts blueberries
6 onions
10 boneless, skinless chicken breasts
1 lemon 2 lbs organic carrots
1 lb turkey bacon 3 limes 1 bunch celery 1 lb ground meat (grass fed beef, turkey or organic chicken)
1 pkg frozen mixed berries
3 heads of garlic
2 lb grass fed roast beef (cut of your choice)
3 avocados 1 medium eggplant
1 red pepper 10 zucchini 1 green pepper 1 bunch green onions 1 pkg organic kale 1 pkg organic spinach 2 lbs sliced
mushrooms 1 lb green beans
1 tomato 1 head Romaine lettuce Brussels sprouts 1 head cauliflower
Dairy Miscellaneous 3 dozen eggs 1 can chickpeas 1 jar of tahini (sesame)
paste 1 lb organic butter 2 cans kidney beans 1 jar of sugar free
ketchup 1 brick of organic mozzarella cheese 2 large cans
organic, whole tomatoes
2 L organic chicken broth
Ricotta cheese 1 L almond or hemp milk
2 cans coconut milk
8 slices of cheddar or Monterey Jack cheese
1.8 L organic marinara sauce
Cajun seasoning
1 pkg shredded, unsweetened coconut
Week 3
Meats/Protein Fruits/Vegetables 1 lb grass fed ground beef 1 avocado 3 cucumbers 1 lb ground meat (grass fed beef, organic chicken or turkey)
2 Granny smith apples
1 yellow, 1 red and 1 green pepper
1 lb organic sausage 2 lemons 4 onions Prosciutto or any nitrate-‐free deli meat
2 quarts blueberries
4 heads of Romaine lettuce
4 organic chicken breasts 1 tomato 1 bunch of kale 1 (4 lb) whole chicken 1 small red onion 1 pkg of baby spinach 1 lb ground turkey 1 bunch fresh dill 1 bunch fresh basil 2 organic chicken sausages 2 heads garlic 2 lbs carrots 4 large Pacific halibut, cod or tilapia fillets
1 cabbage 1 large spaghetti squash
1 lb nitrate-‐free bacon 4 beets 1 lb shitake mushrooms
1 bag coleslaw or broccoli slaw
1 bunch of green onions
Dairy Miscellaneous
500 mL plain Greek yogurt Cloves and allspice 1 cup pumpkin seeds Grated Parmesan cheese 2 L organic chicken
broth 1 (28 oz) can crushed tomatoes
2 dozen eggs 1 can organic pumpkin puree
398 mL can of organic diced tomatoes
Crumbled goat cheese 1 jar of organic pasta sauce
1 L organic vegetable broth
1 L coconut water 1 L almond milk
Week 4
Meats/Protein Fruits/Vegetables 2 dozen eggs 2 pints raspberries 1 pkg organic spinach 1 lb turkey bacon 2 lemons 4 medium onions 6 organic chicken breasts 1 pint each
blueberries, strawberries
1 red bell pepper, 1 yellow pepper
1 (2lb) grass fed roast beef 1 bunch kale 2 heads Romaine lettuce
8 boneless, skinless chicken thighs 1 red onion 1 pkg cherry tomatoes 1 lb grass fed grilling steak 1 bunch asparagus 1 bunch of watercress 4 large Tilapia fillets Brussels sprouts 1 lb organic carrots 1 pound cooked shrimp 7 large tomatoes 1 bunch celery 1 lb flank steak 1 lb sliced
mushrooms 1 head cauliflower
1 cucumber 1 lb fresh green beans 1 bag of mixed
greens 1 lb organic carrots
1 bunch green onion
4 Portabello mushrooms
1 red onion 6-‐8 Kalamata olives 1 head of garlic
Dairy Miscellaneous 1 L almond or hemp milk 1 L organic veggie
broth Garam masala powder
Feta cheese 1 jar red curry paste
Ground ginger
500 mL plain, Greek yogurt 1 can coconut milk Dry mustard powder Parmesan cheese 1 cup cashews 4 T nutritional yeast ¼ cup pumpkin
seeds Pizza toppings of your choice
Sun dried tomato pesto
Cayenne pepper
1 bunch fresh basil 1 can diced tomatoes 1 can kidney beans 1 can crushed tomatoes Red pepper flakes 1 can chick peas
RECIPES
See the recipes at the end of each week for that week’s snack ideas. SNACK LOTS and drink lots of water and green tea! Remember: all of this food is healing food, so you can eat as much as you want! You are DONE with counting calories!!
Saturday – Week 1 Spring Tuna Salad - www.chocolateandcarrots.com Ingredients 4 tins of chunky tuna, drained 4 T vegenaise (optional) 2 diced dill pickles ¾ cup non-‐fat plain Greek yogurt ½ T Dijon mustard 2 stalks diced celery lettuce, tomato and/or sprouts if desired Directions 1. Mix all ingredients together. 2. Mix with Vegenaise if a creamier consistency is desired. 3. Serve over a bed of lettuce or on a slice of tomato with sprouts if desired. Pork Roast with Granny Smith Applesauce Ingredients 2 lb. pork roast, free from antiobiotics, hormones, ideally organic 4 Granny Smith apples 1 T xylitol
Directions 1. Place pork roast in a roasting pan with a little water in the bottom. Cover with
salt and pepper if desired. 2. Insert a meat thermometer and cook at 375 F for approximately 30 min per
pound or until thermometer registers 160 F (if cooking from thawed). 3. While pork roast is cooking, peel and core the apples. 4. Slice apples into small chunks or chop with a food chopper. Place apple chunks
in a pot and put enough water in the pot to not quite cover the apple. 5. Cook apple on medium heat until the apple is soft. 6. Lower stove temperature to low heat and continue to cook the apple until the
water is reduced – watch you don’t burn the apple! 7. Remove the apple from the heat and mash it with a fork or potato masher.
Taste and add xylitol if you prefer it sweetened. 8. Serve pork roast with applesauce on the side. Steam carrots and beets to pair
with your roast. Note – make extra beets for your smoothie on Tuesday.
Sunday – Week 1 Blueberry Pancakes – make LOTS and put extras in the freezer to pull out on weekday mornings. Pop them in the toaster oven and you’re good to go! Ingredients 2 scoops vanilla protein powder 2 T whole ground flaxseed meal 6 T coconut flour ¼ tsp. baking powder ½ tsp. salt ½ tsp. stevia 4 eggs 1 cup milk 4 T butter 1 quart blueberries 1 tsp cinnamon Coconut oil to keep pancakes from sticking to pan
Directions 1. Melt 1 tsp of coconut oil pan on medium heat. 2. Mix all ingredients together EXCEPT blueberries. Ladle a pancake-‐size scoop
of batter into the pan. Sprinkle a small handful of the blueberries into the batter and cook until small bubbles form throughout the pancake. Flip and cook the other side.
3. Continue until batter is gone. 4. While pancakes are cooking, place about ½ cup blueberries with 2 T water
and ½ tsp xylitol in a small pot and cook over medium heat until blueberries burst. Smash the blueberries up so they make a blueberry syrup.
5. Serve pancakes with butter and blueberry sauce. Remember – no maple syrup until you’re finished your healing diet!
Pizza Your Way -‐ www.goodfood-‐lin.blogspot.com Ingredients 1 ¼ cups almond flour ¼ cup ground flax meal ½ tsp sea salt ¼ tsp aluminum free baking soda 1 egg, beaten 1 T EVOO (extra virgin olive oil) 1 tsp seasoning of your choice (optional) eg. Italian seasoning, garlic powder toppings of your choice – these should be limited to veggies, cheese and/or meat pizza sauce or pasta sauce – make sure it’s free of sugars Directions 1. Mix all ingredients together until they form a ball. 2. Place the “dough” on a piece of parchment paper. Place another piece of
parchment paper over the top of the dough and roll into a ¼” pizza crust on a pizza stone or on a cookie sheet.
3. Bake at 350 F for 10-‐15 min, remove from oven, add pizza/pasta sauce and toppings. Bake for another 10-‐15 min.
Beef and Barley Stew (except we’re going to use Quinoa) Ingredients 1 lb lean grass fed ground beef 1 onion, finely chopped 2 cloves garlic, minced 1 can diced tomatoes (Eden organic uses a BPA-‐free can) 1 tsp dried oregano 6 cups beef broth 3 carrots, peeled and cut into rounds 3 ribs of celery, sliced ½ cup of cooked quinoa (cook the quinoa first, then add ½ cup!!)
*note that in the original recipe, add ½ cup of pearl barley – you can do this when not on a healing diet
½ cup flat-‐leaf parsley (or 2 tsp dried) salt and pepper to taste Directions 1. In a large saucepan, cook the ground beef over medium-‐high heat, breaking it up
with a wooden spoon as it starts to brown. Stir in the onion and garlic, lower the heat to medium and cook, stirring occasionally, until the beef is well browned, 12-‐15 minutes.
2. Stir in the tomatoes and oregano and bring to a simmer over high heat. Stir in the broth, carrots, celery and quinoa and return to a simmer. Lower the heat and cook until the veggies are tender, about 20 min.
3. Stir in the parsley; season with salt and pepper.
Monday – Week 1 Green Power Smoothie Ingredients 1 cup water or coconut water (unsweetened!!) 1 handful each of organic kale and spinach 1 tsp xylitol 1 tsp hemp hearts 1 tsp chia powder ¼ cup frozen or fresh berries 5 ice cubes Directions 1. Place all ingredients in a blender, blend and enjoy.
Chicken Paprika Ingredients 4 boneless, skinless, organic chicken breasts, cut into bite-‐sized pieces 2 organic bell peppers (red or green) 1 T coconut oil 1 lb organic mushrooms, sliced ½ tsp salt 1 tsp minced garlic or 2 cloves ½ tsp pepper 2 T paprika (or to taste) ¾ cup sour cream 2 T butter Directions 1. Cut the bell peppers into chunks and sauté in the coconut oil over medium heat
in a large skillet. Slice the mushrooms and add them to the skillet. Cook until just tender. Remove the veggies from the pan.
2. Add the chicken to the skillet. Season the chicken with salt, pepper, garlic and paprika. Brown the chicken.
3. Return the veggies to the skillet and add the butter. Continue cooking until the butter is melted and the veggies are cooked.
4. Turn heat down to low and add the sour cream. Stir until melted, making sure to scrape the bottom of the skillet and get all the flavours mixed into the sour cream. If you want more sauce, add more sour cream.
Tuesday – Week 1 Ruby Red Smoothie Ingredients 1 cup water or coconut water 1 beet (use a left over steamed beet from Saturday’s dinner – it will blend better) ¼ cup frozen or fresh berries 1 handful organic kale or spinach 2 tsp chia powder 1 tsp hemp hearts 1-‐2 tsp xylitol or 2-‐3 drops stevia depending on how sweet you like it 5 ice cubes 1 scoop vanilla protein powder (optional) – watch sweetness if your protein powder
is sweetened! Directions 1. Place all ingredients in a blender, blend and enjoy.
Quinoa Salad – www.metagenics.com Ingredients ½ cup quinoa 1 cup vegetable broth or water 1 red bell pepper ¼ chopped red onion 1 scallion or 1 shallot, diced 1 tsp dill, parsley Salad Dressing ¼ cup flaxseed or EVOO 1-‐2 T vinegar of your choice (apple cider, tarragon, rice, red wine or balsamic) ½ -‐ 1 T water 1 tsp Dijon mustard whisked into liquid for easy mixing minced garlic, oregano, basil, salt, pepper to taste Directions 1. Place uncooked quinoa in a fine strainer and rinse thoroughly under cold water.
This helps to take bitterness out of it. 2. Add rinsed quinoa to broth or water in a medium saucepan, stir and bring to a
boil. Reduce to simmer, then cover and cook 15 minutes without stirring or until liquid is absorbed.
3. While quinoa is cooking, chop veggies and prepare salad dressing in a jar. 4. Once quinoa is cooked, remove and place in a mixing bowl. Cool slightly and
toss with 2-‐3 T of dressing and remaining ingredients. Add more dressing if you like a richer taste.
*Please note that you can add any vegetables you like – you don’t have to use what’s listed here.
Wednesday – Week 1 Roast Beef Roll Up Sandwiches with Horseradish “Mayo” Ingredients 4 slices grass fed roast beef, sliced thin like a cold cut (Nature’s Emporium has cold cuts in their deli) 4 large Romaine lettuce leaves 4 slices of cheddar, brie, Havarti or other cheese of your choice ½ avocado Dijon mustard ¼ cup grapeseed Vegenaise 1 tsp horseradish Directions 1. Mix Vegenaise and horseradish to make horseradish “mayo”. 2. Lay out Romaine lettuce leaves. On each leaf, lay a slice of roast beef, a slice of
cheese, some avocado, mustard and a dollop of horseradish “mayo”. 3. Carefully roll everything up in the lettuce. This will get messy – don’t do this on
a first date. Butternut Squash Bisque – adapted from the Wheat Belly Cookbook by William Davis, MD (I highly recommend this book!!) Ingredients 1 large butternut squash 2 T butter or coconut oil + another 2 T butter or coconut oil 2 medium onions, chopped 1 medium red bell pepper, chopped 2 cloves garlic, minced 1 tsp ground red pepper ½ tsp ground cumin 2 ¼ cups chicken broth ¼ tsp sea salt ¼ tsp pepper ¼ cup whole natural yogurt or sour cream
Directions 1. Cook squash in the oven by piercing it several times and placing it in a 9” x 13”
baking dish with a little water in the bottom. Cook for 30 min, then remove, cut in ½ lengthwise and cook for 15 min more with the squash facing upward (or until fully cooked). Set aside to cool.
2. In a large pot over medium heat, heat 2 T of the butter or oil. Cook the onions, bell pepper and garlic, stirring.
3. Scoop the seeds out of the squash and discard. Scoop the flesh out of the squash and add to the pot along with the ground red pepper, cumin and broth. Bring to a boil. Reduce heat to medium low. If desired, add another 2 T butter for a richer taste. Cover and simmer for 15 minutes.
4. Transfer the soup to a blender or food processor. Puree until smooth. Stir in the salt and pepper and pour into bowls. Garnish with yogurt or sour cream.
Paleo Bread – http://www.elanaspantry.com/paleo-‐bread/ Ingredients 2 cups almond flour (the one that is the most ground is best for baking) 2 T coconut flour ¼ cup flaxmeal ¼ tsp sea salt ½ tsp baking soda 5 eggs 1 T coconut oil, melted 1 T honey 1 T apple cider vinegar Directions 1. Put everything in a blender, or food processor and blend until smooth. 2. Pour into a greased 7.5” x 3.5” loaf pan (mine isn’t quite that dimension) and
bake for 30 min at 350 F.
Thursday – Week 1 Almond Butter Cup Smoothie Ingredients 1 cup hemp or almond or coconut milk (unsweetened, not canned) 1-‐2 scoops chocolate protein powder (depending on kind you use – see directions) 1 T natural, unsweetened almond butter Directions 1. Place all ingredients in a blender, blend and enjoy.
Eggplant Parmigiana Ingredients 1 large or 2 medium sized eggplants 1 large jar of organic marinara sauce (watch for sugar!!) Parmesan cheese Salt and pepper to taste if desired Directions 1. Cut peel off eggplant and slice into ½” rings. 2. Pour enough marinara sauce into the bottom of a 9” x 13” baking dish to just
cover the bottom. 3. Arrange the slices of eggplant in the baking dish (I usually have to use 2) and
cover with the remaining marinara sauce. You want each slice to be completely garnished in sauce. Salt and pepper if desired then sprinkle with Parmesan.
4. Cook for 30 minutes at 350 F. * I have added leaves of spinach and sliced mushrooms to ours as well and it’s quite tasty. Caesar Salad -‐ http://www.goodfood-‐lin.blogspot.ca Ingredients 1 clove garlic -‐ grated or very finely minced 1/3 cup EVOO 1 heaping tsp of Dijon mustard 1/4 cup grated Parmesan cheese juice of 1 lemon sea salt and freshly grated black pepper (optional and to taste) a few dashes of tamari sauce (also optional -‐ again check for no sugar) Directions 1. Blend all ingredients in a blender or shake them up in a jar. 2. Pour over torn Romaine lettuce, add Parmesan cheese but NO croutons!
Friday – Week 1 Loaded Paleo Breakfast Hash -‐ http://fastpaleo.com/recipe/loaded-‐paleo-‐breakfast-‐hash/ Ingredients 1 cup peppers and onions, chopped 1 large handful fresh organic spinach 1 tomato, finely chopped 1 ½ tsp EVOO (or oil of choice) 2 garlic cloves, crushed 2 organic chicken sausages, chopped 4 pieces nitrate-‐free bacon, pre-‐cooked and chopped sea salt and freshly ground pepper, to taste Directions 1. In a skillet, sauté oil and garlic for 1 minute. Add sweet potato and stir. 2. After 4-‐5 minutes, add onions, peppers and tomato and stir. Sauté for 5
minutes. 3. Mix in chopped sausage and bacon and cook about 7 minutes. Add spinach and
cook another 2-‐3 minutes. * This is really yummy served on top of over easy eggs.
Snacks – Week 1 Cherry Vanilla Protein Bars – http://www.elanaspantry.com/cherry-‐vanilla-‐power-‐bars/ Ingredients 2 ½ cups almond flour ⅓ cup flaxmeal 1 cup dried cherries 10 drops vanilla stevia 3-‐4 T water (add 2 T then add as you need more moisture) Directions 1. Place all ingredients in a food processor and blend until well mixed. 2. Transfer mixture to a greased (use butter or coconut oil) 8” x 8” baking pan,
flatten down and place in the fridge for 3 hours. Cut, wrap each square in waxed or parchment paper and transfer to a freezer bag for storage.
Orange Dark Chocolate Chip Scones -‐ http://www.elanaspantry.com/orange-‐dark-‐chocolate-‐chip-‐scones/ Ingredients 2 cups almond flour ¾ teaspoon baking soda ½ cup unsweetened, dark chocolate chunks 1 tablespoon orange zest 1 egg 1/3 cup xylitol Directions 1. Combine all ingredients in a food processor or blender. 2. Place dough on a baking stone or parchment lined cookie sheet. Knead dough if
necessary to make sure all ingredients are well-‐mixed. 3. Form dough into a circle that is about ½” thick. I found it easier to dump the
dough onto a pizza stone and kind of form it together using my hands. Really press down and compress the dough. Then I placed a piece of parchment paper over the dough mound and rolled it out. I let it take whatever shape it happened to take then used my fingers to even the edges out.
4. Use a pizza cutter to cut the dough circle into 8 slices. 5. Bake at 350 F for 10-‐15 minutes
Saturday – Week 2 Blueberry French Toast Casserole – http://www.elanaspantry.com/blueberry-‐french-‐toast-‐casserole/ Ingredients 1 loaf Paleo bread (see Wednesday week 1) cut into cubes 1 cup frozen or fresh blueberries 5 eggs 1 cup coconut milk ¼ cup xylitol 1 tsp cinnamon 1 T vanilla Directions 1. Place bread cubes in blueberries in a greased (butter or coconut oil) 8” x 8”
baking pan. 2. Mix all remaining ingredients and pour over the bread and blueberries. 3. Bake at 350 F for 30-‐40 minutes. Let cool 15 minutes before serving.
Chicken & Dumplings – modified from the Wheat Belly Cookbook by William Davis, MD Ingredients 2 T butter or coconut oil, divided 8 boneless, skinless chicken thighs 2 onions, chopped 2 carrots, sliced 2 ribs of celery, sliced 3 cloves of garlic 3 cups chicken broth 1 tsp dried thyme 3 T Dijon mustard ½ cup sour cream or canned coconut milk salt and pepper to taste Dumplings 1 cup almond flour 1 cup ground flaxmeal 4 tsp baking powder 4 T cold butter, cut into cubes 4 egg whites Directions 1. Heat 1 T of the butter or oil in a large stir fry pan or Dutch oven on the stove.
Cook the chicken, turning occasionally, for 5 minutes or until golden on all sides. Remove to a plate and set aside.
2. Heat the remaining 1 T butter or oil and cook the onions, carrots, garlic and celery for about 5 minutes, stirring occasionally.
3. Add the broth, thyme, salt and pepper and reserved chicken. Increase heat to high and boil. If not using a Dutch oven, transfer chicken mixture to a casserole dish and bake, uncovered, at 350 F for 20 minutes.
4. While the chicken mixture is cooking, mix the dumpling ingredients except for the egg whites in a bowl.
5. In a separate bowl, beat the egg whites until soft peaks form. Gently fold the egg whites into the flour mixture and set aside.
6. Once the chicken mixture has baked for 20 minutes, remove it from the oven and stir in the sour cream or coconut milk and mustard. Increase the oven temperature to 400 F.
7. Dollop 8 biscuits onto the chicken mixture. Bake uncovered for 15 minutes. Cover and bake for 15 minutes or until chicken is fully cooked.
* There does not appear to be any effective way to thicken this sauce so just be aware that the sauce in it is quite thin. Also, this recipe can be quite bland if you don’t spice it up the way you like.
Vegetable Lasagna -‐ http://biteoflifeblog.com/category/the-‐main-‐event/ Ingredients 1 medium eggplant 4 zucchini 1 bunch spinach (or 1 bag fresh spinach) 2 large cans organic whole peeled tomatoes (with or without basil), drained fresh basil sea salt organic raw mozzarella cheese (pre-‐shredded or freshly grated) natural ricotta cheese (optional – but this adds such a delicious flavor) 4 cloves garlic, minced 1 tbsp coconut oil Directions 1. Preheat oven to 350. Slice the eggplant & zucchini into thin, sturdy strips,
lengthwise and set aside. 2. Sauté garlic in coconut oil for 2-‐3 minutes. Add tomatoes without the juice and
mash in the pan with garlic. Add sea salt and basil to taste. Allow sauce to simmer for at least 30 minutes.
3. In a 9” × 12” baking dish (or smaller if you prefer a thicker lasagna), layer the eggplant on the bottom. Then add a layer of fresh spinach. Cover with sauce and sprinkle with both cheeses. Next, layer zucchini topped with spinach, sauce and cheeses. Repeat as needed and top with fresh basil.
4. Bake for 40 minutes or until eggplant is tender enough to cut with a fork.
Sunday – Week 2 Omelette Ingredients 2 T coconut oil 8 eggs 2 T almond or coconut milk 1 red pepper, chopped ½ lb mushrooms, chopped ½ medium onion, chopped 2 cloves garlic salt and pepper to taste
Directions 1. Mix eggs with milk in a large bowl. Add chopped ingredients. 2. In a large skillet, melt coconut oil over medium heat. Add egg mixture and
gently scramble the eggs until soft lumps form. 3. As the mixture firms, spread it over the bottom of the pan, swiping the sides
down. Let the mixture firm for a minute or two (depending on the amount of egg in your pan).
4. Using a spatula, gently lift 1/3 of the omelette and fold it over the centre of the pan (like a business letter). Do the same with the other 1/3 (if you tilt the pan toward the unfolded edge, the omelette slides like it’s going to fall out and makes it easier to fold that 1/3 over) and serve.
Bacon & Egg Avocado Salad Ingredients 2 avocados 2 eggs 6 strips of turkey bacon ½ onion, chopped 1 T grapeseed Vegenaise ½ tsp lemon juice salt and pepper to taste Directions 1. Cook the bacon in a skillet. At the same time, put the eggs on to hard boil. 2. Cut the avocados in ½, remove the seed and scoop out the avocado into a bowl. 3. Chop the bacon, avocado and hard boiled egg and mix with all other ingredients. 4. Add salt and pepper and serve either in the avocado peels or on a plate. Chicken Fingers Ingredients 6 boneless, skinless chicken breasts cut into finger-‐sized strips 2-‐3 eggs ½ cup ground flaxseed ½ cup ground almond 1 tsp Cajun seasoning Other seasonings such as garlic, onion powder, chili powder, paprika to your taste
Directions 1. Preheat oven to 350 F. Spray cookie sheet with olive oil. 2. In a bowl, combine eggs and Cajun seasoning. 3. In a large Ziploc bag, combine all other ingredients except chicken. 4. Rinse the chicken strips with water and pat dry then dip in the egg mixture
and put into the Ziploc bag to shake with crumb mixture. 5. Place chicken pieces on the cookie sheet and spray the top of each strip with
a little olive oil so they crisp. 6. Cook 30-‐45 minutes depending on the size of the chicken strips.
Hummus Ingredients 1 Can Chick Peas 2 Cloves Garlic 3 Tablespoons Extra Virgin Olive Oil Sea Salt Optional Ingredients: Tahini (sesame paste) Cumin Fresh Parsley Cayenne Paprika Directions Place all ingredients in a blender and blend until creamy and smooth. Add optional ingredients to taste.
Monday – Week 2 Vanilla Berry Smoothie Ingredients 1 cup hemp milk, almond milk or coconut milk ¼ cup frozen berries 1-‐2 scoops vanilla protein shake (scoops depend on brand you use – see directions) 1 tsp chia powder Directions Place all ingredients in a blender and blend until smooth.
Zoodles & Meatballs -‐ http://nomnompaleo.com/post/5695132949/zucchini-‐spaghetti-‐zoodles-‐meatballs If you’re wondering what the heck a zoodle is, it’s a spaghetti noodle made of zucchini! Weird, I know. But for those of you who remember the spaghetti made of squash…try it. You may be surprised how good this is. Ingredients 6 zucchini 2 T coconut oil salt and pepper 1.8 L of organic marinara sauce 1 lb ground meat (grass fed beef, organic chicken or turkey) 2 T EVOO 2 cloves minced garlic ½ onion, chopped 2 tsp salt 1 big squirt of sugar-‐free ketchup (optional) ½ tsp cinnamon 2 ½ T almond flour 1 ½ T ground flax meal 3 T water Directions 1. Slice ends off zucchinis. Use a julienne peeler to create noodles out of the
zucchini. 2. Stir fry the noodles in 2 T coconut oil until soft. Place in a bowl and set aside. 3. Soak flax meal in water for a minute then whisk well. 4. Preheat oven to 350 F. 5. Put marinara sauce in a pot over medium heat to cook. 6. Sauté onion and garlic in EVOO. 7. Mix onion and garlic into ground meat with all other ingredients and blend well. 8. Shape into balls and place on a parchment-‐lined cookie sheet. 9. Cook 15-‐20 minutes depending on size. Serve over zoodles and cover with the
marinara sauce.
Grilled Rosemary Mustard Chicken Ingredients: 1 ½ tsp grainy mustard 1 ½ tsp Dijon mustard 1 ½ tsp lemon juice ¾ tsp chopped fresh rosemary 1 lb. boneless, skinless chicken thighs Pinch each of salt and pepper Directions: 1. Place chicken on greased grill over medium high heat. Close lid and grill,
turning once for about 8 minutes. 2. While chicken is grilling, whisk the first 4 ingredients together. 3. Brush chicken with mustard mixture after 8 minutes of grilling, turn once and
brush the other side. 4. Cook until juices run clear. Salt and pepper to taste. *When you are no longer on the healing diet, add 1 tsp honey to the mustard mixture for a sweeter flavour. Brussels Sprouts Your Kids May Actually Eat I have not liked these ugly little veggies for 42 years. My brother-‐in-‐law made them for Christmas dinner and I had seconds. I swear everything tastes better with bacon! Ingredients Brussels sprouts – enough for your family ½ lb nitrate/nitrite free organic if possible pork bacon or turkey bacon 1 T butter 1 tsp coconut oil Directions 1. Steam sprouts to cook them until almost but not quite done. Chop each sprout
in half. 2. At the same time, cook bacon. Chop when fully cooked. 3. In a separate skillet, melt butter and coconut oil. Add sprout halves and bacon
and cook until sprouts are fully cooked and totally covered in the butter/coconut oil.
Tuesday – Week 2
Berry Cream Quinoa – modified from http://biteoflifeblog.com/category/jump-‐start/ Ingredients 1 cup organic uncooked quinoa 1 cup vanilla coconut milk or almond milk (unsweetened) 1 cup of water (if you want it to be really creamy, skip the water and use 2 cups of milk) handful of fresh berries 1 tsp cinnamon handful of raw walnuts or almonds stevia or xylitol to taste Directions 1. Bring water or milk to a boil and add quinoa (make sure you rinse it first).
Cover and simmer 15 minutes. 2. Once cooked, serve and add fruit and sweetener. I add more milk to mine, just
like I would for porridge. Chicken Salad Ingredients 3-‐4 cups chopped cooked chicken 1 cup diced celery 2 T chopped green onions 1 T lemon juice 2/3 cup grapeseed Vegenaise ¼ cup walnuts or pecans, chopped salt and pepper to taste Directions Mix all ingredients together in a bowl. Serve and enjoy.
Wednesday – Week 2 Green Power Smoothie See Monday of week 1
White Chili Soup *I’ve given a single recipe here but when you make it this week I want you to double everything so you can eat some tonight, have left overs for lunch tomorrow and freeze the rest for taco salad on Thursday of week 3. Ingredients 4 organic, free range chicken breasts, cubed 4 cups of low sodium, organic chicken broth 3 cups of water 2 cans white kidney beans (I love Eden Organics because their cans are BPA-‐free) mash 1 can of the kidney beans or blend in blender 1 green pepper, chopped 1 medium white onion, chopped 2 garlic cloves, minced ½ tsp chili powder ¼ tsp cayenne pepper (or more if you like it spicy) ¼ tsp garlic powder sea salt and pepper to taste 1 T coconut oil Directions 1. Heat the coconut oil in a stock pot and add cubed chicken breasts. Add cayenne
pepper, garlic powder, sea salt and pepper and cook until done. 2. Add .chopped bell pepper, onion and garlic to chicken and allow to cook over
medium high for 4-‐6 minutes. 3. While chili is cooking, blend 1 can of kidney beans. This makes the soup
creamier. 4. Add broth, water, beans, chili powder to chicken mixture and bring to a boil. 5. Reduce heat, cover and allow to simmer for 15-‐20 minutes. Add more
seasonings if needed. Coconut Bread -‐ modified from http://blog.radiantlifecatalog.com/bid/62722/Home-‐Baked-‐Grain-‐Free-‐Organic-‐Coconut-‐Flour-‐Bread Ingredients 6 eggs – 3 whole eggs and 3 egg whites ¾ cup coconut flour 1 tsp baking powder 2 T xylitol or 3-‐4 drops stevia ½ cup butter or coconut oil, melted (I use a combination of both) ½ tsp sea salt
Directions Mix all ingredients well in a bowl, pour into greased loaf pan and bake at 350 for 35-‐40 minutes.
Thursday – Week 2 Roast Beef in the Crockpot Ingredients 2 lb grass fed roast beef of your choice 1 lb carrots, chopped into spears 2 medium onions, cut into large chunks 3 cloves garlic Salt and pepper to taste 2 tsp basil 1 cup water 1 T tamari sauce or Bragg’s liquid aminos 1 tsp each rosemary and thyme 1 bay leaf 1 lb mushrooms, chopped 1 lbs green beans 1 T coconut oil garlic and salt to taste for beans and mushrooms Directions 1. Put water, roast, garlic, salt and pepper, basil, rosemary, thyme, bay leaf and
tamari sauce in a crock pot on high for 3-‐4 hours or low for 5-‐6 hours. 2. Add carrots and onion 2 hours before roast is finished if on low and 1 hour
before the end of cooking if on high. 3. 5 minutes before roast is cooked, melt coconut oil in a pan and add green beans
and chopped mushrooms. Cook until tender, about 10 minutes. Season with garlic and salt.
4. Remove roast from crockpot, slice and serve with carrots and onions around it as well as mushrooms and beans on the side.
*Save about 8 very thinly shaved pieces of roast beef for tomorrow’s lunch
Friday – Week 2 Cinnamon Roll Shake – from Tony Horton Shakeology at http://www.youtube.com/watch?v=iWN1LNc6ZXU Ingredients 1 cup almond or hemp milk 5 ice cubes 1 tsp pure vanilla extract ½ tsp cinnamon 1-‐2 scoops chocolate protein shake mix (depending on shake directions) Directions Place all ingredients in a blender and blend until smooth. Roast Beef Wrap-Ups Ingredients 8 slices of roast beef from last night’s roast 1 tomato, sliced then slice each slice in ½ 8 slices of cheddar or Monterey Jack cheese 1 red pepper, sliced 1 avocado, sliced horseradish mustard Directions 1. Lay out all slices of roast beef on a platter or cutting board. 2. On each slice of beef, add a slice of cheese, a slice of red pepper, a slice of
tomato, avocado, a dollop of horseradish and some mustard. Make sure all your slices are aligned in the same direction.
3. Roll the roast beef around the other ingredients, secure with a toothpick if necessary and enjoy. This can be messy! Make sure you have a napkin handy.
*You can eat these alone or with cut veggies on the side.
Snacks – Week 2 Key Lime Squares – http://www.goodfood-‐lin.blogspot.ca/?view=flipcard#!http://goodfood-‐lin.blogspot.com/2012/04/key-‐lime-‐squares.html I know I put this in our last meal plan but I can’t help it – it’s one of my favs!! By the way, the quantities are CORRECT in this version of the meal plan. Ingredients Crust 1 ½ cups almond flour ½ cup unsweetened shredded coconut ½ tsp sea salt 2 T extra virgin olive oil stevia equivalent to ½ T sugar or ½ T xylitol 1 T pure vanilla extract Key Lime Topping ¼ cup extra virgin olive oil stevia equivalent to ½ cup sugar or ½ cup xylitol 3 large eggs the zest of a lime (I skipped this part) ½ cup freshly squeezed lime juice (I used good quality bottled) Directions 1. Preheat oven to 350 F. 2. Combine all the crust ingredients and press into a greased (using butter or
coconut oil) 8” x 8” baking pan. Cook for 15 minutes. 3. While crust is cooking, combine all key lime topping ingredients in a blender
and mix until smooth. 4. Pour the topping over the crust and place in the oven for 15 minutes. Remove
from oven and let cool. 5. Once dish is cool, place in the fridge to cool for at least another hour. Remove
and cut into squares.
Cinnamon Bun Muffins -‐ http://www.elanaspantry.com/cinnamon-‐bun-‐muffins/ Ingredients 1 cup almond flour 2 T coconut flour ½ tsp baking soda ¼ tsp sea salt ¼ cup grapeseed oil ¼ cup xylitol or stevia equivalent 3 eggs 1 T vanilla Directions 1. Combine all ingredients in a food processor or blender and blend until smooth. 2. Spoon into muffin tin and bake for 10-‐12 minutes at 350 F.
Saturday – Week 3 Loaded Paleo Breakfast Hash See Friday of Week 1 Fish Sticks This is Dr. Craig’s concoction and it’s amazing. Works with chicken too! Ingredients 4 large Pacific halibut, cod or tilapia fillets 1 cup almond flour ¼ cup Dijon mustard ½ cup grapeseed Vegenaise 1. Preheat oven to 350 F. Slice fish fillets into strips. 2. Mix mustard and Vegenaise together in a shallow bowl large enough to roll fish
strips in. 3. Pour almond flour onto a plate. 4. Take a strip of fish, roll so that it’s fully coated in the mustard/Vegenaise
mixture then roll in almond flour. 5. Place on a cooking stone or parchment-‐lined baking sheet. 6. Repeat with each fish strip and cook for 20 minutes.
Cucumber Salad with Goat Cheese -‐ http://biteoflifeblog.com/category/sidekicks/ Ingredients 2 large cucumbers ½ tsp garlic powder 2 tsp EVOO 2 tsp balsamic vinegar raw goat cheese – as much or as little as you like sea salt and fresh ground pepper to taste Directions 1. Peel and slice cucumbers and place in a salad serving bowl. 2. Add all other ingredients except cheese and stir well. 3. Sprinkle with cheese and stir to incorporate. Herb and Apple Turkey Burger over Coleslaw Ingredients ½ cup almond flour 3 green onions 1 Granny Smith apple, chopped 1 egg 1 clove garlic, minced 2 T chopped, fresh parsley or ½ tsp. dried 1 T Dijon mustard 1 T cider vinegar ½ tsp chopped, fresh rosemary Salt and pepper 1 lb ground turkey 2 T water Slaw 1 average sized bag of coleslaw or broccoli slaw 3 T apple cider vinegar 1 T EVOO 1 T Dijon mustard 1 T xylitol or 2 drops stevia ¼ tsp pepper Pinch salt 2 T chopped, fresh parsley
Directions 1. Mix burger ingredients in a bowl, shape into patties and grill until fully cooked. 2. Mix all slaw ingredients. Serve on or beside burger. *Do not serve burger on a bun if on healing diet!
Sunday – Week 3 Blueberry Pancakes See Sunday of week 1. Mushroom Soup – http://www.elanaspantry.com/paleo-‐mushroom-‐soup/ Ingredients 2 T grapeseed oil 1 large onion, chopped 1 lb shitake mushrooms, chopped 2 L low sodium, organic chicken broth 2 tsp sea salt 2 tsp fresh ground pepper Directions 1. Heat oil in a large stock pot over medium heat. Add onion and sauté for 15-‐20
minutes until caramelized. 2. Add mushrooms and sauté for another 5-‐10 minutes until tender. 3. Pour chicken stock into pot, bring to a boil and then simmer for 10 minutes. 4. Transfer pot contents to a blender or Vitamix and puree on high until smooth.
Serve hot. Paleo Bread See Wednesday of week 1.
Monday – Week 3 Bundt Pan Roast Chicken – www.chocolateandcarrots.com Ingredients 2 large lemons 5 sprigs of thyme or 1 tsp dried 2 cups low sodium, organic chicken broth 4 lb whole chicken, giblets removed 5 cloves garlic, peeled 2 T butter, melted salt & pepper to taste Directions 1. Preheat oven to 450 F. 2. Place a bundt pan in the middle of a baking sheet that has been covered with
aluminum foil (for easy clean up). 3. Slice one lemon and place slices evenly in the bottom of the bundt pan. Add
thyme to lemons and pour chicken broth over lemons and thyme. 4. Rinse and pat dry the chicken. Stuff the chicken in the smaller cavity (the neck?)
with 1 lemon cut in ½ and the garlic cloves. 5. Brush the entire chicken with the melted butter and sprinkle salt and pepper
over the chicken. 6. Not to sound rude, but I just don’t want anyone confused about how this is done
– stick the bundt pan centre pole right up the chicken’s kiester. Like you would a beer can chicken…does that make sense? Actually, you’re going to lower the chicken onto the bundt pan but now you know exactly how ☺.
7. Bake for 50 – 60 minutes or until the skin is golden brown and the internal temperature is 160 F and the juices run clear.
8. Allow the chicken to sit for 10 minutes to cool. 9. Place the chicken on a plate or cutting board and slice. Roasted Beets – http://biteoflifeblog.com/category/sidekicks/ Ingredients 3 whole beets + 1 extra for your shake tomorrow (greens cut off and discarded) 1 – 2 T coconut oil 1 tsp garlic powder or 1 clove, minced 1 T apple cider vinegar sea salt & pepper to taste
Directions 1. Steam all raw beets until tender and easy to stick a fork in. Once cooked, place
all beets on a cutting board and carefully cut the peels off and discard. 2. Set aside 1 beet in the fridge for tomorrow’s smoothie. Cut remaining beets into
cubes. Toss all ingredients in a casserole dish. 3. Cover and bake for 15-‐20 minutes.
Monday – Week 3 Ruby Red Smoothie See Tuesday of week 1. Chicken Caesar Salad Ingredients 4 chicken breasts, chopped and cooked 2 heads romaine (depends on size – I use organic Romaine hearts which are small) 1 clove garlic -‐ grated or very finely minced 1/3 cup EVOO 1 heaping tsp of Dijon mustard 1/4 cup grated Parmesan cheese juice of 1 lemon sea salt and freshly grated black pepper (optional and to taste) a few dashes of tamari sauce (also optional -‐ again check for no sugar) Directions 1. Cook chicken breasts and chop into chunks. 2. Tear Romaine heads apart, wash, spin and place in a salad bowl. 3. Blend all remaining ingredients except Parmesan cheese in a bowl or jar. 4. Toss salad and dressing together, top with Parmesan and chicken and enjoy. Kielbasa Stew – adapted from www.chocolateandcarrots.com Ingredients 4 cups coarsely chopped cabbage 1 ½ cups peeled and sliced carrots 1 big handful of spinach, chopped 1 lb sliced organic sausage (the recipe originally calls for kielbasa) 1 tsp Italian seasoning ½ tsp fresh ground pepper 4 cups vegetable stock
Directions Combine all ingredients in a crock pot and cook low for 7-‐9 hours. Pumpkin Bread -‐ http://www.goodfood-‐lin.blogspot.ca/?view=flipcard#!http://goodfood-‐lin.blogspot.com/2013/11/delectable-‐pumpkin-‐bread-‐wheat-‐free-‐and.html Ingredients 2 cups almond flour ½ tsp sea salt 1 tsp baking soda 2 T cinnamon 2 tsp ground nutmeg 1 tsp ground cloves 1 cup organic pumpkin puree 1 tsp xylitol or equivalent stevia 6 eggs – 3 whole and 3 separated Directions 1. Preheat oven to 350 F. Mix all ingredients in a blender or food processor until
smooth, about a minute or 2. 2. Taste the batter – add more seasoning or sweetness if you want. 3. Pour the batter into a greased loaf pan and bake 45-‐55 minutes. This loaf takes
a long time to bake so insert a toothpick to make sure it’s cooked through. It will make a moist loaf when it’s done.
4. Let cool about an hour before you take it out of the pan and slice.
Tuesday – Week 3 Prosciutto Egg Roll Ups Ingredients 4 eggs 4 slices of prosciutto or any nitrite/nitrate-‐free deli meat you prefer coconut oil for pan
Directions 1. Heat pan over medium heat and melt coconut oil to coat. 2. Whisk 1 egg with a little salt in a bowl and pour into heated pan. Reduce heat to
medium low. 3. Let cook about 30 seconds to 1 minute, then flip and wait until egg is fully
cooked. 4. Transfer from pan to cutting board. Place 1 slice of prosciutto on in, roll, cut
into bite-‐sized chunks and secure with a toothpick. 5. Repeat process with remaining eggs and meat slices. Spaghetti Squash Spaghetti – Ingredients 1-‐398 mL can of organic diced tomatoes (I like Eden organics if you can find it) 1 jar of organic spaghetti sauce – watch the ingredients! 1 spaghetti squash Parmesan cheese to garnish Directions 1. Preheat oven to 400 F. Pierce squash all over and place in a 9” x 13” baking dish
with about ¼” water in the bottom so the squash steams and doesn’t stick. 2. Cook in oven for 40 minutes, then remove, transfer to a cutting board and cut in
half. Place back in baking dish seeds side up and cook for another 15-‐20 minutes until fully cooked.
3. Meanwhile, add tomatoes and spaghetti sauce to a pan and heat over medium low heat.
4. When squash is fully cooked, remove from oven, scoop out seeds and discard. Using a fork, run your fork down the pulp of the squash to remove the squash “noodles” and place them on plates.
5. Ladle your sauce over the squash noodles, garnish with Parmesan cheese and enjoy!
* This would pair nicely with a slice of paleo or pumpkin bread
Wednesday – Week 3 Cinnamon Pumpkin Pie Smoothie – from Tony Horton Shakeology at http://www.youtube.com/watch?v=iWN1LNc6ZXU Ingredients ¼ cup organic pumpkin puree 1 cup water 5 ice cubes ½ tsp cinnamon 1-‐2 scoops chocolate protein powder (depending on shake directions) Directions Place all ingredients in a blender and blend until smooth. Lasagna Soup (without the noodles!) – adapted from http://ificouldiwould-‐stephanie.blogspot.ca Ingredients 1 T EVOO 1 lb grass fed ground beef 1 onion, finely chopped 4 carrots, finely chopped or grated 4 cloves garlic, minced 4-‐5 handfuls organic spinach, chopped 4 cups low sodium, organic chicken broth 2 cups water 1-‐28 oz can of crushed tomatoes 1 cup fresh basil leaves, chopped or 1 T dried Parmesan cheese to garnish Directions 1. In a soup pot over medium heat, cook beef, onion, and garlic about 3-‐4 minutes. 2. Add carrots and cook for about 7 minutes or until softened. Add spinach and
cook for a minute or 2 with the lid on. 3. Stir in water, chicken broth and tomatoes. Cover and bring to a boil. 4. Stir in the basil and season with salt and pepper. 5. Sprinkle with fresh grated Parmesan cheese if desired. *Once you’re finished the Healing Nutrition Plan and you begin the Basic Nutrition Plan, you may add 1 lb brown rice lasagna noodles, broken into pieces during step 3.
Thursday – Week 3
Taco Salad Ingredients 1 head of Romaine lettuce left over chili from week 2 Directions 1. Tear Romaine lettuce leaves, rinse and spin. Place lettuce in a salad bowl. 2. Add chili over salad and serve. Moroccan Meat Balls with Yogurt Sauce Ingredients Meat Balls 1 lb ground meat (grass fed beef, organic chicken or turkey) 2 T EVOO 2 cloves minced garlic ½ onion, chopped 2 tsp salt 2 ½ T almond flour 1 ½ T ground flax meal 3 T water 1 tsp each cumin and allspice ¼ fresh cilantro, chopped (optional) or 1 tsp dried Sauce ½ English cucumber, peeled, halved lengthwise, seeded and finely diced 1 cup plain low-‐fat or whole milk Greek yogurt (do not use non-‐fat) 2 T fresh lemon juice, from one lemon 1 T chopped fresh dill ¼ tsp sea salt ¼ tsp freshly ground black pepper
Directions Meat Balls 1. Soak flax meal in water for a minute then whisk well. 2. Preheat oven to 350 F 3. Sauté onion and garlic in EVOO. 4. Mix onion and garlic into ground meat with all other ingredients and blend well. 5. Shape into balls and place on a parchment-‐lined cookie sheet. 6. Cook 15-‐20 minutes depending on size. Serve fresh with meatball sauce (see
following recipe) or freeze. Sauce Combine all ingredients in a small bowl, refrigerate and serve with meat balls. Garden Salad Ingredients 1 head of Romaine lettuce 2 large handfuls of baby spinach 1 large handful of baby kale 1 avocado, chopped 2 T pumpkin seeds 2 T almonds, chopped 2 T pecans, chopped 1 yellow pepper, chopped 1 small red onion, cut into thin rings 1 Granny Smith apple, chopped Directions 1. Make sure lettuce is washed. Place in a large salad bowl. 2. Top with all other ingredients. Yummy Salad Vinaigrette Ingredients ¼ cup grapeseed oil ¼ cup red wine or balsamic vinegar 1 tsp mustard ½ tsp basil ½ tsp salt & pepper ¼ tsp xylitol Directions Mix all ingredients in a jar and pour over salad. Can be stored in fridge.
Friday – Week 3 Green Power Smoothie See Monday of week 1. Mediterranean Zucchini Boats – http://www.goodfood-‐lin.blogspot.ca/?view=flipcard#!http://goodfood-‐lin.blogspot.com/2010/08/mediterranean-‐zucchini-‐boats.html Ingredients 2 big zucchini ¾ cups grape tomatoes, lightly diced ½ cup Feta cheese ¼ cup pitted black olives, lightly diced ¼ cup pepita seeds (pumpkin seeds) or raw pine nuts ¼ cup chopped fresh Italian flat leaf parsley a drizzle of EVOO Directions 1. Preheat oven to 325 F. Cut the zucchini in half, lengthwise and scrape out the
seeds with a teaspoon forming kind of a “ditch” for the other ingredients. 2. Cut a slim length of the skin on the bottom of the zucchini so it will sit steadily
on the plate. 3. Combine all other ingredients and distribute them evenly into the 4 zucchini
halves. 4. Bake until zucchini is just cooked, about 15-‐20 minutes. 5. Drizzle a little EVOO over the finished product (optional).
Snacks – Week 3 Almond Butter Cups – http://www.goodfood-‐lin.blogspot.ca/?view=flipcard#!http://goodfood-‐lin.blogspot.com/2011/02/almond-‐butter-‐cups.html These are a serious family favourite! Picture a Reese’s Peanut Butter Cup as you’re making this…only way better and way healthier! Ingredients Chocolate ¼ cup butter or coconut oil 3 squares unsweetened dark chocolate ½ cup xylitol or stevia equivalent Almond Butter Filling 1 scoop vanilla protein powder ½ tsp salt ½ cup almond butter 1 T pure vanilla ¼ cup butter or coconut oil (or combination of both) Directions Chocolate 1. In a saucepan, melt butter/coconut oil and chocolate squares over very low
heat. 2. Remove from heat and add sweetener. Stir well. Almond Butter Filling 1. Melt the butter/coconut oil and almond butter over low heat. You don’t want to
cook this, just soften it up a bit so it mixes easier. Remove it from heat as soon as the mixture is easy to stir.
2. Add all other ingredients. 3. Pour into muffin cups, either lined with paper liners or not. Silicone muffin cups
work very well. 4. Put muffin cups with almond butter filling in the fridge to cool it. 5. Once cool, pour the chocolate over the top to cover and cool in the fridge again.
I freeze these and use them through the week for snacks. *If you want to be a little fancier, spoon some chocolate into the bottom of the muffin cup, cool, add the almond butter filling, cool, add chocolate over the top, cool and freeze.
Trail Mix There’s no real recipe for this. I keep a Mason jar on the counter and just fill it with all sorts of nuts and seeds. Right now, I have almonds, pecans, Filberts, Brazil nuts, cashews, sunflower seeds and pumpkin seeds in it. If you want to dress it up a bit, you can core and slice a Granny Smith apple very thinly, place the apple rings on a baking stone or cookie sheet and cool on very low heat (200 F) all day to dehydrate them. Dice the dried apple and add to your trail mix.
Saturday – Week 4 Mini Veggie Frittata -‐ http://biteoflifeblog.com/category/jumpstart/ Ingredients 4 eggs ¼ milk or veggie broth 1 handful fresh spinach, chopped ¼ medium onion, chopped ¼ red bell pepper ¼ tsp sea salt shredded cheese (optional) Directions 1. Preheat oven to 375 F and generously grease a muffin pan (butter or coconut oil
– you probably will only use 5-‐6 muffin cups) 2. Sauté all veggies except spinach in oil or butter on medium low heat until
tender. 3. Whisk eggs, milk/broth and cheese (if using) in a mixing bowl. Add all veggies
and salt to egg mixture and stir together. Pour mixture into muffin cups until about ¾ full and bake 15-‐20 minutes.
Chicken Masala Romaine Wraps Ingredients 4 organic chicken breasts 1 ½ cups plain organic yogurt 3 cloves garlic, minced 1 tsp garam masala powder (they have this at Bulk Barn) 1 tsp paprika 1 tsp ground ginger 1 tsp dry mustard powder 1 tsp turmeric 4 leaves Romaine lettuce
Directions 1. Cut chicken into chunks. 2. Mix yogurt, garlic and spices in a large bowl. Add chicken pieces to coat them in
the yogurt mixture. Refrigerate if you have time for 2-‐3 hours. 3. Bake or cook chicken in a pan until chicken is fully cooked. 4. Spoon chicken onto the Romaine leaves and wrap it up with some of your
favourite shredded cheese. Eat right away as the heat from the chicken will wilt the lettuce if you wait. Alternatively, you can cool the chicken in the fridge and use it in your lettuce cool.
Cherry Tomatoes, Cucumber and Feta Ingredients 1 pint cherry tomatoes 1 organic field cucumber ½ cup Feta cheese Yummy Salad Vinaigrette (from week 3) Directions 1. Cut cherry tomatoes in half. Dice cucumber into chunks. 2. Toss with the Yummy Salad Vinaigrette and Feta. Thai Beef Curry for the Crockpot – adapted from www.365daysofcrockpot.com Ingredients 2 T grapeseed oil 2 garlic cloves, minced 2 tsp onion powder salt & pepper 2 lb grass fed beef roast – your favourite cut for a stew chopped into chunks ½ lb carrots 5 stalks celery 2 onions, cut in large chunks 3 T Thai red curry paste (watch for sugar and bad oils) 1 tsp xylitol or 2 drops stevia 1 (400 mL) can of organic coconut milk (watch for guar gum)
Directions
1. Heat oil in a skillet. Add garlic and roast beef, stir and turn for about 3 minutes until meat is browned. Transfer to slow cooker.
2. Blend the curry paste, xylitol/stevia, onion powder and coconut milk in the skillet. Season to taste with salt and pepper.
3. Bring to a boil and pour over meat. Cover and cook on high 4-‐5 hours or low for 8 hours.
4. Add carrots, celery and onions 1 hour before meat is finished cooking. Cauliflower Gratin -‐ http://biteoflifeblog.com/category/sidekicks/ Ingredients 1 head of cauliflower, cut into bite-‐sized pieces 1 cup raw cashews 1 cup water 1 clove garlic 4 T nutritional yeast sea salt and fresh ground pepper to taste Directions
1. Preheat oven to 400 F. Steam the cauliflower for 2-‐3 minutes to jumpstart the cooking process.
2. While cauliflower is steaming, combine cashews, water, garlic and nutritional yeast in blender and blend until smooth (you want a smooth, thick but pourable cream). Salt and pepper to taste.
3. Place cauliflower in a 8” x 8” baking dish and pour the cashew sauce over it. You can use all of it or reserve some to pour over the cauliflower as you serve it.
4. Bake for 15 minutes.
Sunday – Week 4 Raspberry French Toast Casserole See Saturday of week 2 but use a pint of raspberries this time. Instead of Paleo bread, use coconut bread. Pizza Your Way See Sunday of week 1 and try different toppings this time.
Caesar Salad See Thursday of week 1. Quinoa Crusted Chicken Ingredients ¾ cup cooked quinoa (use about ¼ cup quinoa and cook according to directions) 8 boneless, skinless chicken thighs ¼ cup Dijon mustard 1 T chopped, fresh thyme sea salt & pepper to taste EVOO cooking spray (if you have it) Directions 1. Preheat oven to 300 F. Spread the quinoa on a parchment-‐lined baking sheet.
Bake until lightly toasted, 25-‐30 minutes. Let cool, transfer to a bowl and discard parchment. Break up any clumps of quinoa in the bowl.
2. Increase oven temperature to 425 F. In a large bowl, combine the chicken, mustard and thyme; season with salt and pepper. Make sure the chicken is covered well with mustard mixture.
3. Place a rack on the baking sheet in the centre. Dip the chicken in the quinoa, coating well on both sides, then place on the rack.
4. Spritz the chicken with EVOO spray. Bake 20-‐25 minutes or until chicken is fully cooked.
5. Sprinkle with thyme and serve. Sesame Green Beans – http://biteoflifeblog.com/category/sidekicks/ Ingredients 1 lb fresh green beans, trimmed 1 T Braggs Liquid Aminos 2 drops stevia or ½ tsp xylitol ½ tsp fresh ginger, grated or ¼ tsp ground dried ginger 1 ½ tsp sesame seeds Directions 1. Steam green beans until crisp-‐tender, 5-‐7 minutes. 2. While beans cook, mix together all other ingredients in a bowl 3. Immediately transfer beans to mixture and stir until coated.
Lemony Kale Salad Ingredients 4 cups organic baby kale juice from 1 lemon 2 T EVOO 2 tsp xylitol or stevia equivalent sea salt & pepper to taste ¼ cup pumpkin seeds Directions 1. Mix lemon juice, EVOO and sweetener together. Add salt and pepper to taste. 2. Pour the dressing over the kale and toss well. 3. Add pumpkin seeds and serve.
Monday – Week 4 Yogurt with Berries and Nuts Ingredients 500 mL plain organic yogurt 1 pint each of blueberries, raspberries, blackberries and/or strawberries handful of chopped nuts xylitol or stevia to taste Directions 1. For each person, spoon out ½ cup yogurt and add sweetener to taste. 2. Top with a handful of fresh berries and 2 T nuts.
Grilled Steak & Asparagus Salad Ingredients Salad ¼ tsp salt, pepper & garlic powder 1 lb beef strip loin grilling steak, 1” thick 1 red onion cut in thin rings 2 tsp EVOO (extra virgin olive oil) 1 bunch asparagus 6 cups torn Romaine lettuce crumbled goat cheese Pesto Vinaigrette ¼ c EVOO 3 T balsamic vinegar 2 T sun dried tomato pesto ¼ tsp pepper Directions 1. Combine salt, pepper and garlic powder. Rub over steak. 2. Brush onion with oil; toss asparagus with oil. 3. Grill steak, asparagus and onion over medium high heat, turning once (about 8
minutes). 4. Remove to cutting board, let sit 5 minutes then cut. 5. Whisk pesto ingredients. Add lettuce, onion and asparagus. Toss to coat. 6. Sprinkle with goat cheese and top with steak.
Tuesday – Week 4 Tilapia with Creole Tartar Sauce This recipe is adapted from those little recipe cards you find in the grocery store. It just goes to show that you can take a conventional recipe and modify it to make it healthy! Ingredients ½ cup grapeseed Vegenaise 1 garlic clove, minced 1 tsp lemon juice 1 tsp grainy mustard 1/8 tsp cayenne pepper ¼ tsp hot sauce (optional – make sure you choose one that is healthy) 4 large tilapia filets salt & pepper to taste
Directions
1. Preheat grill to about 350 – 400 F. Brush with coconut oil. 2. Season tilapia with salt and pepper then grill 4-‐5 minutes per side. 3. While tilapia is cooking, mix all other ingredients together in a small bowl. 4. When tilapia is cooked (fish will flake easily with a fork), transfer to a serving
platter and serve with the tarter sauce. *My family are not fish eaters at all, but they LOVE this recipe, even the kids. Brussels Sprouts See Monday of week 2.
Wednesday – Week 4 Vanilla Berry Smoothie See Monday of week 2. Shrimp & Avocado Salad Ingredients 2 avocados 1 cup cooked shrimp 1 tsp EVOO 1 tsp lemon juice 1 T chopped fresh dill Directions 1. Remove tails from shrimp and chop. 2. Cut avocados in ½, remove seeds and scoop out avocado. Dice avocado and
mix with all ingredients except shrimp. 3. Top with diced shrimp.
Serve with a slice of coconut bread.
Steak & Tomato Baked Eggs Ingredients 3 T coconut oil 1 T EVOO ½ onion, thinly sliced 254 g of sliced mushrooms salt & pepper to taste 4 large tomatoes, tops sliced off and flesh scopped out 4 eggs 1 T finely chopped flat-‐leaf parsley 1 lb flank steak (or your favourite cut) juice of 1 lemon 1 bunch of watercress, trimmed Directions 1. Preheat oven to 375 F. In a medium skillet, heat 2 T of coconut oil over
medium-‐high heat and cook the onion, about 3 minutes. Add the mushrooms and cook until softened, about 5 minutes; season with salt and pepper.
2. Fill the tomatoes with the mushroom mixture; transfer to an 8” x 8” baking dish. Pack down the filling.
3. Crack one egg on top of each tomato and season again with salt and pepper. Bake until the egg whites are just opaque, about 20-‐15 minutes. Sprinkle with parsley.
4. Meanwhile, preheat pan to medium high and add the remainder of the coconut oil. Season the steak with salt and pepper and grill, turning halfway through. Cook for about 12-‐14 minutes in total. Transfer to a cutting board, let cool for 5 minutes before thinly slicing.
5. In a salad bowl, whisk together the EVOO, lemon juice and some salt and pepper. Add the watercress and toss. Serve beside the steak slices and tomato-‐baked egg.
Thursday – Week 4 Cinnamon Roll Shake See Friday of week 2. Chicken Salad over Mixed Greens See Tuesday of week 2 for chicken salad recipe. Serve over a bed of mixed greens.
Portabello Mushroom Stacks Ingredients 4 medium Portabello mushrooms 1 large tomato, diced 1 yellow bell pepper, diced 6-‐8 Kalamata olives sliced ¼ cup chopped, fresh basil ½ small red onion, diced 2 tsp garlic, minced 2 T butter ¼ tsp sea salt (optional) ¼ tsp fresh ground pepper goat cheese crumbles (to your desired amount) 2 handfuls of fresh spinach Directions 1. In a medium pan, melt butter and cook garlic until tender. 2. Trim stems off mushrooms and wash. Brush the undersides of the mushrooms
with some of the butter and garlic. 3. Sauté peppers, onion, tomatoes, basil, spinach, olives and pepper for 3-‐4
minutes with the remaining butter and garlic. 4. Meanwhile, grill the mushrooms top side up for approximately 4 minutes. Turn
over so the butter side is now up, top with veggies and cheese and continue to grill until cheese is soft. *This can be served on its own (it’s VERY filling) or with a garden salad.
Friday – Week 4 Minestrone Soup – http://ificouldiwould-‐stephanie.blogspot.ca/2011/01/minestrone-‐soup.html Ingredients I Tbsp EVOO 1 large onion, diced 4 large carrots, chopped 6 cloves garlic, minced 1 can diced tomatoes 1 can crushed tomatoes 1 can kidney beans, drained and rinsed 2 cups chicken or vegetable stock 2 cups water 4 cups kale or spinach, finely chopped ½ tsp red pepper flakes (I left these out) ½ tsp pepper 4 T basil 2 T balsamic vinegar (optional) ½ cup Parmesan cheese (optional) Directions 1. Heat oil in a large pot over medium heat. Sauté onion until almost cooked,
about 5 minutes, stirring often. Add carrots and garlic, sauté for about 3 minutes, stirring often.
2. Add tomatoes, beans, stock and water. Bring to a boil. 3. Add kale, pepper flakes and pepper. Bring back to a boil, cover, reduce to
simmer and cook 10-‐12 minutes or until pasta is cooked. 4. Add basil and vinegar if using, stir and serve. If desired, sprinkle Parmesan
cheese on each bowl before serving. *When you are on the basic nutritional plan, feel free to add rice noodles to the soup.
Snacks – Week 4 Salt & Pepper Crackers – http://www.elanaspantry.com/salt-‐and-‐pepper-‐crackers/ Ingredients 2 cups almond flour 1 egg ½ tsp sea salt ½ tsp black pepper
Directions
1. Place all ingredients in a food processor or blender and pulse until dough forms.
2. Place dough between 2 pieces of parchment paper and roll out to 1/16” thick. 3. Remove top parchment and cut dough into 2” squares using a pizza cutter. 4. Sprinkle with extra sea salt and pepper if desired. Transfer onto baking
sheet and bake at 350 F for 12-‐14 minutes. Almond Butter Cookies 1 ¼ cup chickpeas, rinsed and patted dry 2 tsp vanilla ½ cup + 2 T almond butter ¼ cup xylitol 1 tsp baking powder pinch sea salt
1. Preheat oven to 350 F. Place all ingredients in a blender and blend until smooth.
2. Roll into small balls, place on a cookie sheet and flatten each ball with a fork. 3. Bake for 10-‐12 minutes.
*When you’re on the basic nutritional plan, you may add ½ cup of dark chocolate chips after step 2.
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