DR. C’S FAVORITE RECIPES

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CONTENTS

BREAKFAST 4TASTY BREAKFAST SKILLET 6SWEET POTATO HASH 8QUINOA BREAKFAST BOWL OF GOODNESS 10ALMOND OAT BREAKFAST BITES 12OLE! BREAKFAST BOWL 13BREAKFAST BURRITO 14VEGGIE BAKED OATMEAL 15

DESSERTS 17RIDICULOUS 18RICE PUDDING 18WHAT THE “FUDGE” 20NO BAKE ENERGY BITES 21COCONUT DREAM PUFFS 22RASPBERRY LIME POPSICLES 24VANILLA CHIA PUDDING 26BLACK BEAN BROWNIES 27

MAINDISHES 28TURKEY TACOS IN LETTUCE WRAPS 29NO FLOUR, SPINACH, ZUCCHINI “RAVIOLI” 30BRING ‘EM TO THE TABLE PULLED PORK 32THE GREAT STEAK BOWL 33CHICKEN CURRY WITH SWEET POTATOES 35TURKEY MEAT LOAF 38ASIAN SHRIMP AND VEGGIE BOWLS 39NOT YOUR EVERY DAY BEEF STROGANOFF 40CLEAN, MEAN SHEPHERD PIE 43GRILLED PESTO CHICKEN AND TOMATO SKEWERS 46PERFECT PESTO 48STUFFED BELL PEPPERS 49GOOD ‘OL “SPAGHETTI” AND MEATBALLS 51SUMMER TUNA STEAK WITH AVOCADO 52SHRIMP AND LIME “TACOS” 54HOT JAMBALAYA 55FRESH CHICKEN BRUSCHETTA 56

SALADS 57FALL HARVEST SALAD 58THE BEST SALMON SALAD 61ALMOND CHICKEN SALAD 63

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HEIRLOOM TOMATO, FENNEL AND AVOCADO 65SPRING VEGETABLE SALAD 66TUNA NICOISE SALAD 67THAI CUCUMBER “NOODLE” SALAD 68KALE AND ASIAN PEAR SALAD 69SOUTHWEST RASTA PASTA 70

SHAKESANDDRINKS 72FALL PUMPKIN SHAKE 73SWEETHEART SMOOTHIE 74FROSTY DELIGHT 75OLD RELIABLE RESET SHAKE 76FANCY WATER 78CONQUER THE DAY JUICE 79IMMUNE JUICE 80CHAI PROTEIN DELICIOUS-NESS 81

SIDEDISHES 82CILANTRO, LIME, CUCUMBER SALAD 83VEGGIE MEDLEY STUFFED ZUCCHINI 84SIMPLE ROASTED VEGGIES 85AVOCADO QUINOA 86SPAGHETTI SQUASH WITH RED SAUCE 87MAGIC BROCCOLI 89SAUTÉED GARLIC SPINACH WITH PINE NUTS 90CURRIED ZUCCHINI CHIPS 91

SNACKS 93KALE CHIPS 94BEET CHIPPERS 95SNAP PEAS WITH MINT 96VEGGIE KABOBS 97WORLD’S BEST HUMMUS 99

SOUPS 100WHITE CHICKEN CHILI 101KALE AND TURKEY MEATBALL SOUP 102MUSHROOM AND BEAN SOUP 104MEXICAN PORK SOUP 106SWEET POTATO, CHICKEN, AND QUINOA SOUP 108YUMMY THAI COCONUT SOUP 110

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BREAKFAST

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Ingredients• 2 tablespoon olive oil• 1/2 yellow onion, chopped• 2 garlic cloves, minced• 2 celery stalks, diced• 2 carrots, peeled and diced• 1 cup chopped broccoli• 1 cup cooked chickpeas• Coarse salt, to taste

Directions1. Heat olive oil in a pot over medium heat. Cook onion, garlic, celery, and carrots until tender, 6 to 8 minutes.2. Stir in broccoli and chickpeas; cook about 2 minutes.3. Add 4 cups water. Bring to a boil; reduce heat and simmer until vegetables are tender, about 10 minutes. Remove from heat. Season with salt.

Makes 4 Servings

MORNING “FEEL GOOD” SOUP

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Ingredients• 28 oz Turkey Sausage• 1 Tbls Olive Oil• 1/2 Large onion, chopped• 1 Sweet Bell Pepper, chopped• 1/2 baby zucchini, chopped• 2 handfuls of chopped kale• 6 cloves of garlic• 1 Tbls Italian Seasoning• 1/4 cup white navy beans per serving

Directions1. Heat oil in skillet. Cook turkey sausage in skillet until fully cooked.2. Add onion, bell pepper, zucchini, and garlic. Cook 5 minutes or until tender.3. Add kale and mushrooms and cook until wilted and tender. Season with Italian seasoning and salt and pepper.4. Remove from heat, serve atop 1/4 cup navy beans and enjoy!

TASTY BREAKFAST SKILLET

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Ingredients• 2 pounds onions, about 2 large• 1 tablespoon olive oil• Sea salt• 1 pound fresh Italian sausage • 3 pounds sweet potatoes, about 3 large potatoes, ideally organic• 6 large garlic cloves• 4 long stalks rosemary, about 1/4 cup of leaves• 3 tablespoons olive oil• 1 tablespoon kosher salt, plus more to taste if necessary• Freshly ground black pepper• Sliced green onion for topping

Directions1. Heat the oven to 450°F. Peel the onions and cut them in half lengthwise, then cut them into thin half-moons. Cut the half-moons in half. Heat the olive oil in a skillet over medium-high heat. When hot, add the onions and sprinkle lightly with salt. Lower the heat slightly and cook the onions for about 30 minutes, stirring occasionally, and lowering the heat if they seem to be burning. Cook them until they are very dark brown.

SWEETPOTATO HASH

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2. Meanwhile, put the sausage in another skillet and brown over medium-high heat, chopping it up into fine crumbles with a spatula. Cook the sausage for about 10 minutes, or until it is browned and beginning to crisp. Drain away any excess fat.3. While the onions and sausage are cooking, chop the unpeeled sweet potatoes into cubes that are about 1/2-inch to a side. Finely mince the garlic and rosemary leaves, and toss them in a large bowl with the sweet potatoes. Toss with the olive oil, kosher salt, and a generous helping of black pepper.4. When the onions are dark brown and the sausage is crispy, stir these into the sweet potatoes as well. Line a large baking sheet with foil or parchment paper, and spread out the sweet potatoes evenly. Roast the sweet potatoes for 30 to 45 minutes (roasting time depends on the size and uniformity of the sweet potato chunks, as well as the variety of sweet potato you buy) or until they are soft and browned.5. Remove from oven and top with sliced green onion and enjoy!

Makes 6 servings

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QUINOA BREAKFAST BOWL OF GOODNESS

Ingredients• 1/2 cup of quinoa, rinsed• 1/2 cup of unsweetened almond milk• 1/2 cup of water• broccoli, cut into florets• mushrooms, sliced• salt & pepper, to taste

Directions1. Heat a little bit of olive oil in a pan over medium high. Add broccoli and mushrooms, and stir-fry until cooked (around 5 minutes). Remove from heat and set aside.2. Combine almond milk, water, and quinoa in a large saucepan. Bring to a boil, then reduce heat to low. Simmer, stirring regularly, until most of the liquid has been absorbed.3. Add vegetables, and salt & pepper to the pot of quinoa and stir to combine. Cover and set aside.4. Transfer the quinoa to a bowl and Enjoy!

Makes 4 servings

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Ingredients• 2/3 c natural almond butter • 1/3 c unsweetened almond or coconut milk• 1 serving of vanilla pea protein powder, Dr. C’s Daily Reset Shake works perfect for this!• 1/4 c gluten-free rolled oats

Directions1. Combine natural almond butter and milk into a microwave safe bowl. Microwave for approximately 2 minutes, or until almond butter is soft and spreadable. 2. Remove bowl from microwave and slowly stir to combine almond butter and milk.3. Stir in protein powder. This step takes a little patience - make sure the protein powder is completely dissolved.4. Add gluten-free rolled oats and stir.5. Roll into bite-size pieces and refrigerate for 15minutes to harden.

Makes approximately 12 bites.

ALMOND OAT BREAKFAST BITES

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OLE! BREAKFAST BOWL

Ingredients• 1 tsp coconut oil• 1/2 small onion, sliced• 1 cup sliced peppers, about 6 mini sweet peppers• 1/2 lb ground pork or chicken• 1/2 tsp dried oregano leaves• Pinch ground cumin• Salt, pepper & ancho chile powder to taste• 1 avocado, mashed• 2 - 4 tbl salsa

Directions1. In a large skillet, heat the coconut oil. Add onions & peppers to the skillet to soften.2. While the vegetables are cooking, mash the avocado with a fork and set aside.3. When the onions and peppers begin to brown, move them to the edge of the skillet. Add the pork or chicken, along with the oregano, cumin, salt, pepper & ancho chile. Turn the pork over after a few minutes and break it up into chunks with the back of a spoon. Cook for several minutes more, until the meat is thoroughly cooked. Stir to combine the meat and vegetables.4. Split the skillet between two bowls. Top each bowl with half of the mashed avocado and salsa to taste.

Makes 2 servings

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Ingredients• 1 can rinsed and drained black beans• 1/2 Tbsp. olive oil• 1/2 small onion• 1/2 cup sliced mushrooms• 1 red bell pepper, chopped• 1 avocado, mashed• 1/4 cup chopped green onion• 1/4 cup chopped cilantro• 4 Brown rice tortillas

Directions1. Rinse and drain black beans.2. Heat olive oil in saucepan. Add onion, mushrooms and bell pepper to the pan. Sautee until veggies are tender.3. Add black beans, green onion and cilantro. Stir with veggies until heated through. Remove from heat. Mash avocado with a fork in a small bowl. 4. Fill tortillas with the veggie and bean mixture and top with dollops of mashed avocado. Roll up andENJOY!

Makes 4 burritos

BREAKFAST BURRITO

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VEGGIE BAKED OATMEAL(IT’S DELICIOUS... I PROMISE :)

Ingredients• 1/3 cup gluten free oats• pinch of salt• 1/4 tsp. baking powder• 1/4 tsp. cinnamon• 1/8 tsp. nutmeg• 1/8 tsp. lemon zest• about 1/2 cup shredded zucchini• about 1/2 apple, cut into small chunks• 1/4 tsp. vanilla• 1 tbsp. liquid stevia• 1 tbsp. applesauce (I used unsweetened.)• 3-4 tbsp. unsweetened almond milk

Directions1. Preheat the oven to 350F. Spray or lightly grease a ramekin/oven safe dish, and set aside.2. Combine the oats, salt, baking powder, and spices. Whisk with a fork to evenly distribute. Add in the shredded vegetables and apples, and give it another quick stir, even though it will be thick. Add the vanilla, stevia, and applesauce. 3. One tablespoon at a time, add in the almond milk. Continue until a thick batter forms that is wet, but not

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sopping. Everything should be evenly mixed and moist. You may not need all of the almond milk. 4. Transfer this to the prepared baking, and bake until the top is perfectly golden and fragrant, about 15-20 minutes. Enjoy

Makes 4 servings

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DESSERTS

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Ingredients• 1/2 cup short grain brown rice• 1 can full fat coconut milk (or light)• 1 1/2 cups unsweetened vanilla almond milk• 1/2 cup non-bitter stevia

Directions1. Combine all ingredients in crockpot and put on high for 4 hours covered, stirring occasionally. 2. Once the mixture is thick and creamy and has absorbed most of the liquid, place in serving bowls and top with chia seeds, splash of unsweeetened vanilla almond milk or raw almonds.

Makes 4 servings

RIDICULOUSRICE PUDDING

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WHAT THE “FUDGE”

Ingredients• 1 cup walnuts• 1 1/3 c. dates• 4 tbsp coco powder• 1 tsp vanilla extract

Directions1. Blend all ingredients until smooth in a food processor.2. Spread in a pan, refrigerate and cut into bars. Enjoy!

Makes 5-6 servings

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Ingredients• 1c organic gluten free oats• 1/2 cup no sugar added creamy almond butter• 1/3 cup liquid stevia• 1 tsp vanilla extract• 1 Tbsp chia• 2/3 cup unsweetened coconut flakes

Directions1. Combine all ingredients together in a mixing bowl. 2. Mix until dough forms.3. Shape dough into small bite size balls.4. Refrigerate for at least one hour before enjoying

Makes 12 energy bites

NO BAKEENERGY BITES

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COCONUT DREAM PUFFS

Ingredients• 2 cups organic raw shredded coconut • 2 tsp melted raw organic coconut oil• 3 tbsp liquid stevia• 2 tbsp organic coconut milk• 1/2 tsp organic pure vanilla extract• 1 tsp organic ground cinnamon• 1/2 teaspoon nutmeg

Directions1. Place shredded coconut and the coconut oil in a blender until it is a cream-like consistency. Add the stevia, coconut milk, vanilla, and cinnamon until it is a smooth texture.2. Shape the mixture into 1-inch balls and coat them with remaining shredded coconut. Refrigerate for one or two hours, until solid. Enjoy!

Makes 24 bite size puffs

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Ingredients• 4 cups raspberries, washed• 7 Tbsp stevia• 1/3 cup water• 1 tsp lime zest, very finely minced• 1 Tbsp lime juice

Directions1. Combine all ingredients in the food processor and

blend until smooth. 2. Strain to remove raspberry seeds then pour the

mixture into the popsicle molds. 3. Freeze overnight (or until solid). Enjoy!

Makes 6 popsicles

RASPBERRY LIME POPSICLES

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VANILLA CHIA PUDDING

Ingredients• 1 cup unsweetened almond milk (homemade or purchased, refrigerated almond milk)• 1/2 cup canned, full-fat coconut milk• 4 teaspoons liquid stevia• 1/2 teaspoon pure vanilla• 1/2 teaspoon ground cinnamon• 1/4 cup chia seeds

Topping Suggestions:Fresh blueberriesAdditional coconut milkToasted coconutToasted pecans

Directions1. In a medium bowl whisk together almond milk, 1/2 cup coconut milk, liquid stevia, vanilla and cinnamon. Add chia seeds; whisk to combine. 2. Let stand at room temperature for 20 minutes, whisking occasionally to distribute chia seeds.3. Once the chia seeds have absorbed the liquid and the mixture has thickened, spoon the chia pudding into 4 small glasses. Cover and refrigerate at least 1 hour to thicken the pudding.(The pudding can be stored in the fridge up to 2 days.) Enjoy!

Makes 4 servings of chia pudding

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BLACK BEAN BROWNIESIngredients• 3/4 cup black beans, drained and rinsed• 2 Tbsp. unsweetened almond milk• 1/4 cup vegan butter spread• 1/3 tsp. baking powder• 1/2 cup unsweetened cocoa powder• 1/2 cup stevia• 2 Tbsp. unsweetened vanilla coconut milk yogurt

Directions1. Preheat oven to 350 degrees. Line a 4x8 loaf pan with parchment paper so that there is an overhang on each side (you will need this overhang to remove brownies from pan).2. In a blender or food processer, puree the black beans with the almond milk and the yogurt. Stop periodically and scrape down the sides and make sure that all the bean skins are gone. You want this batter to be very smooth.3. Transfer the bean mixture to a bowl and add the melted vegan buttery spread, stevia, cocoa powder and baking powder.4. Stir well. Spoon batter into the loaf pan and smooth it out with the back of a spoon.5. Bake at 350 for about 30 minutes. They may seem a teeny bit underdone in the middle-this is OK. They will firm up as they cool.6. Allow to cool completely in pan, then lift the whole brownie out by pulling up on the edges of the parchment paper. Transfer to a cutting board and slice into 8 pieces using a very sharp.

Makes 8 brownies

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MAINDISHES

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Ingredients• 1 lb. ground turkey• 2 Tbsp. olive oil• 1 small onion, chopped• 1/2 teaspoon of sea salt• 1/4 teaspoon of black pepper• 1/2 teaspoon of garlic powder• 1/4 teaspoon of chili powder• Red pepper chili flakes to taste• One can of rinsed, unsalted black beans• Handful of chopped cilantro• 10-12 chilled lettuce cups, romaine or iceberg• Chopped tomatoes, for garnish• Chopped green onion, for garnish• Lime wedges for garnish

Directions1. Pour olive oil in pan on medium heat. Once heated, add turkey meat and chopped onion. Season with salt, pepper, garlic, chili powder and pepper flakes (if desired).2. Sautee until turkey meat is fully cooked. Add cilantro and beans to turkey mixture. Remove from heat. Fill prepared lettuce cups with turkey and beanmixture. Garnish with tomato, green onion and lime. Enjoy!

Makes about 12 lettuce cup tacos

TURKEY TACOS IN LETTUCE WRAPS

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NO FLOUR, SPINACH,ZUCCHINI “RAVIOLI”

Ingredients• 1.5 lbs. ground turkey• 2 cups chopped fresh spinach• 1/2 large onion• 2 cloves of garlic• 1 tsp. salt• 1 tsp. pepper • Zucchini, sliced in strips • Tomato Marinara Sauce

Directions1. Slice zucchini with peeler; set strips aside2. In a medium wok combine: ground turkey, chopped fresh spinach, 1/2 large onion, 2 cloves of garlic, and seasoning; sauté until turkey is cooked all the way through3. Assemble the ravioli using 4 zucchini strips and 2 Tbsp. of turkey mixture.4. Wrap them up and put face down in baking dish.5. Top with marinara sauce and bake at 350* for approx. 30 minutes

Makes about 6 “ravioli”

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Ingredients• 2 lb. pork roast• 1 can of green chili• 1 small onion sliced• 1 can diced, peeled tomatoes• Salt, to taste• Pepper, to taste• Garlic powder, to taste• Chili powder, to taste

Garnish:Chopped tomatoCilantroChopped Green onion

Directions1. Place all ingredients in a crock-pot, set on low and cook for 7 hours.2. After 7 hours, shred pork and taste for salt. Serve in gluten free, brown rice tortillas with garnish. Enjoy!

BRING ‘EM TO THE TABLE PULLED PORK

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THE GREAT STEAK BOWL

Ingredients• 3/4 - 1 lb. grass fed steak • 1.5 Tbsp olive oil • 1 clove garlic• 1/2 tsp ground cumin • 1/4 tsp salt • 1 medium lime • 2 cups cooked brown rice• 1 cup cooked, rinsed black beans

Toppings:Chopped fresh cilantroSalsaChopped tomatoChopped onion

Directions1. To make the steak marinade, mince the garlic and combine it in a bowl with the olive oil, cumin, salt, and the juice from half of the lime (1-2 Tbsp juice). Add the marinade and steak to a zip top bag or shallow dish, make sure the steak is well coated in the marinade, and refrigerate it for about 30 minutes.2. Cook steak on medium heat grill or skillet for three minutes on each side (depending on thickness).Remove from heat.

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3. Assemble bowl by placing a 1/2 cup of the cooked rice on the bottom. Top with 1/4 black beans, steak and any toppings desired. 4. Enjoy!

Makes 4 servings

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Ingredients• 3 tablespoons green or yellow curry powder• 1/2 teaspoon salt, or to taste• 2 pounds boneless, skinless chicken breasts• 2 tablespoons vegetable oil• 1 tablespoon chopped shallot• 2 teaspoons minced garlic• 2 teaspoons ground chili paste or dried chili flakes, or to taste• 3 tablespoons fish sauce• 2 lemongrass stalks, cut into 3-inch pieces and bruised with the flat side of a knife• 1 (1-inch) piece ginger, peeled, cut into 3 slices and bruised with the flat side of a knife• 1 1/2 cups fresh chicken stock or store-bought low-sodium chicken broth• 3 carrots, peeled, cut on the diagonal into 2/3-inch pieces• 1 1/2 cups unsweetened coconut milk • 1 yellow onion, cut into wedges• 1 medium sweet potato (about 1 pound), peeled and cut into 1-inch cubes

Garnishes1/2 cup Asian basil leaves, cut in half8 sprigs cilantro, cut into 2-inch pieces2 scallions, chopped

CHICKEN CURRY WITH SWEET POTATOES

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Directions1. Combine 2 tablespoons of the curry powder and the salt in a bowl. Add the chicken and turn to coat the meat evenly. Set aside for 30 minutes.2. Heat the oil in a medium pot over moderate heat. Add the shallot, garlic, chili paste and the remaining 1 tablespoon curry powder, and stir until fragrant, about ten seconds. Add the chicken and cook until the edges of the pieces are golden, 3 to 4 minutes.3. Add the fish sauce, sugar, lemongrass, ginger and chicken stock. Bring to a boil, then reduce the heat. Add the carrots and cook for 10 minutes. Add the coconut milk, onion and sweet potato and cook until the 4. vegetables are tender, about 15 minutes. Transfer to a serving bowl, garnish with Asian basil, cilantro and 5. scallions, and serve.

Makes 6 servings

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TURKEY MEAT LOAFIngredients• 1.5 lbs. Ground turkey• 1/2 Cup gluten free Bread Crumbs • 1/3 Cup organic, no sugar added ketchup• 2 Tbsp. Dried Parsley• 1/2 Cup Unsweetened Applesauce• 1/2 tsp. Dried Thyme• 1/2 tsp. Salt• 1/4 tsp. Black Pepper• 1/2 Large Onion, Minced• Grated Carrots

Directions1. Preheat the oven to 350F.2. In a large bowl, combine the first 10 ingredients. The grated carrots are optional; if you choose to add them either use a grater or chop them up and place in a food processor. Knead the mixture with your hands until everything is well blended.3. Lightly grease a 9x5-inch loaf pan. Fill the loaf pan with the meat mixture. 4. Place the loaf pan on a baking sheet and bake until the meat loaf is firm to the touch. About 60-80 minutes. A thermometer inserted in the center should read 160F. If needed, pour off the excess fat and let stand for 10-15 minutes before serving.5. Enjoy!

Makes about 12 slices of meatloaf

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Ingredients• 8 large fresh shrimp, peeled and deveined • 3 tablespoons olive oil• 3 cloves garlic• 1/2 cup fresh mint• 1/4 cup chopped fresh cilantro• 3 tablespoons fish sauce• 1 lime, juiced• 1/4 teaspoon ground white pepper• 2 tablespoons fresh ginger root, minced• 3/4 cup shredded cabbage• 1 (6.75 ounce) package dried rice noodles

Directions1. Preheat grill for high heat. Combine garlic, 1/4 cup mint, cilantro, fish sauce, lime juice and white pepper in food processor or blender. Puree until smooth.2. Bring a large pot of water to a boil. Cook noodles and cabbage for two minutes, or until done.3. Meanwhile, coat shrimp with olive oil, and grill over high heat until golden, turning once.4. Mince the remaining 1/4 cup mint. Serve noodles and cabbage in a bowl, topped with sauce and shrimp, and garnished with mint.

Makes 4 servings

ASIAN SHRIMP AND VEGGIE BOWLS

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NOT YOUR EVERY DAY BEEF STROGANOFF

Ingredients• 1 lb. top sirloin steak cut into strips• 6 Tbsp. olive oil• 1 medium onion, chopped• 8oz mushrooms, sliced• 2 cloves garlic, mashed• 1 cup organic beef stock• 1 cup coconut milk• 1 Tbsp. fresh parsley, finely chopped• Sea salt and freshly ground pepper to taste

Directions1. Heat a large skillet over a medium-high heat and allow 2 Tbsp. of your olive oil to heat up. Add the beef strip and cook on each side for 1 minute, until golden brown and then remove from the pan and set aside.2. Repeat the above step, but this time, just cooking the mushrooms. They may require a minute or two longer, just enough time so that they begin to take a golden color. Once cooked, remove them from the skillet and set aside for later use.3. Repeat the first step, but with the onions and garlic. 4. Once the onions and garlic have cooked, leave them in the skillet and add the coconut milk and organic beef broth, stirring until a consistent creamy sauce takes shape.

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5. Return the beef and mushrooms to the skillet and allow them to simmer slightly for 5-7 minutes. You may need to turn the temperature down to prevent the sauce from boiling. Also, be sure to check the beef, as you do not want to overcook it and make it chewy.6. Serve atop cooked brown rice and Enjoy!

Makes 4 servings

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Ingredients• 1 1/2 pounds ground turkey meat• 1 tablespoon olive oil• 12 cloves garlic, chopped• 1 large shallot, chopped• 1 large white onion, chopped• 2 cups sliced carrots, sliced• 1/4 cup celery, sliced• 1 large zucchini, cubed• 1 tablespoon balsamic vinegar• 3 cups cooked, mashed sweet potatoes• 1/4 teaspoon salt

Directions1. Sauté the garlic, shallot and onions together in the oil.2. When the onions are translucent, add in the turkey meat, carrots, celery, zucchini, and balsamic vinegar and continue to cook until the veggies are cooked most of the way. They don’t have to be completely cooked because they will bake more in the oven. Just a bit tender is good.3. When that is finished cooking, transfer everything to a 9x13 casserole dish. 4. Smooth the potatoes over the meat in the casserole dish. Drag a fork lightly across the top to “rough up” the surface a bit for baking.

CLEAN, MEAN SHEPHERD PIE

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5. Bake at 350 degrees F. for approximately 30 minutes or until it’s nice and bubbly.6. Cut into 12 sections and allow to cool a bit before serving. 7. Enjoy!

Makes about 12 servings

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GRILLED PESTO CHICKEN AND TOMATO SKEWERS

Ingredients• 1 lb. boneless skinless chicken breast, cut into 1-inch cubes• 1/3-cup pesto (recipe on page 48)• 2 pints cherry tomatoes

Directions1. In a large bowl, combine cubed chicken and pesto. Cover, refrigerate and let marinate for at least 1 hour and up to 1 day.2. When ready to cook, thread chicken and tomatoes onto skewers, alternating each as you go.3. Preheat outdoor grill or indoor grill pan over medium heat. Lightly grease grates with nonstick cooking spray. Once hot, place skewers on grill and cook for 3-4 minutes. Flip and continue cooking until chicken is cooked through, 2-3 more minutes.4. Enjoy!

Makes about 4 servings

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Ingredients• 4 cups spinach• 2 cups basil• 2 cloves garlic• 1/4 cup pine nuts• 1 teaspoon kosher salt• 1/2 teaspoon black pepper• 1/3 cup + 1 Tablespoon olive oil

Directions1. To the bowl of a food processor or blender, add all ingredients except for olive oil. Blend for 30 seconds, scraping down the bowl as needed. Slowly stream in all olive oil while the machine is running. Process until smooth.

PERFECT PESTO

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STUFFED BELL PEPPERS

Ingredients• 3 large red bell pepper• 1 lb. lean, ground turkey• 1 cup cooked brown rice• 1 tbsp. coconut oil• 1 small red onion, chopped• 1 tbsp. garlic powder• 1 tbsp. onion powder• 1 tbsp. ground cumin• 2 tsp. chili powder• 12 oz. jar of your favorite clean salsa• Fresh cilantro and chopped green onion for garnish

Directions1. Cut the tops off your bell peppers, remove the stems and chop up the lids. Set aside.2. Sauté the onions first with the coconut oil, then add the turkey in a skillet and cook until just browned. Add the spices, chopped pepper tops and continue cooking until the meat is finished. Remove from heat and add the cooked rice to the meat and veggie mixture. 3. Stuff the peppers tightly with the meat and rice filling.4. In a small casserole dish, pour the salsa into the bottom of the dish, then place your peppers upright. The casserole dish should be small enough to fit the peppers tightly so they stand upright for baking.

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5. Bake at 350 for approximately 30 minutes. These taste best if the peppers are not overcooked. They should still be slightly firm when done.6. Cut pepper in half, sprinkle with fresh, chopped cilantro and green onion and serve.

Makes 3 bell peppers

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Ingredients• 1 medium to large spaghetti squash, washed• 1 jar of spaghetti sauce, your preferred flavor (more if desired)• 3 cups grass fed beef meatballs

Directions1. Cut the spaghetti squash in half around the middle. Use a spoon to remove the seeds and membranes. Place cut sides down in a large crockpot.2. Pour the spaghetti sauce around the sides of the squash and then place your meatballs around the sides as well.3. Cook on low for 5-6 hours, or high for 3-4 hours. Test for doneness by piercing the squash with a fork, if it goes through the skin easily, it is done.4. Use tongs to carefully remove the squash from the crockpot. Use a fork to pull out all the squash, discard the shell.5. Serve with the sauce and meatballs from the crockpot. Enjoy!

Makes 6 servings

GOOD ‘OL “SPAGHETTI” AND MEATBALLS

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SUMMER (OR ANY TIME OF YEAR) TUNA STEAK WITH

AVOCADOIngredients• 1 tuna steak;• 3 Tbsp. coconut oil• 1 tsp ginger, minced;• 2 cloves garlic, minced;• 1/2 cup cilantro, finely chopped;• Juice and zest of 1 lime;• 1/2 avocado, sliced;• 4 cups fresh spinach• Sea salt and freshly ground black pepper to taste

Directions1. To prepare the marinade, combine the coconut oil, ginger, garlic, cilantro, lime zest and juice. Give it a good mix. Season to taste with salt and pepper. I opted for only a little sea salt, but you could really do without either. Give the tuna a good lather in the marinade and let it soak in it in the fridge for at least 2 hours.2. Once you’ve allowed the fish to marinade long enough, remove it from the fridge and scrape off any of the excess marinade. Make sure you save the marinade for later. Fire up the grill to medium-high and allow the tuna to cook through on both sides for about 4 minutes per side.3. While the tuna steak is grilling, cook your spinach in a large skillet with some additional cooking fat. It will only take a few minutes, just allow it to wilt completely and optionally season to taste with salt and pepper. Once it is cooked, remove from the skillet.

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4. Using the same skillet, heat up the leftover marinade, the one used with the tuna, for a few minutes, just enough to heat it up and reduce it into more of a thick paste.5. To serve, place the spinach on the bottom of the plate, topped with the tuna. Lay the sliced avocado atop the tuna and finish the dish off by adding the remaining cilantro marinade.

Makes 4 servings

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Ingredients• 3/4 pound medium shrimp, peeled, deveined, and cooked • 1 (15-ounce) can black beans, rinsed and drained • 1/4 cup sliced scallions• 1 medium diced peeled avocado • 1/4 teaspoon freshly ground black pepper• 1/2 cup bottled salsa Verde • 1/4 cup chopped fresh cilantro• 2 tablespoons fresh lime juice • 8 iceberg lettuce cups • 1 1/4 cups red bell pepper, cut into 1/4-inch strips (about 1 pepper) • Lime wedges, for serving • Chopped fresh cilantro, for garnish

Directions1. Combine shrimp, beans, scallions, and avocado. Season with pepper. In a separate bowl, stir together the salsa, cilantro, and lime juice. Toss shrimp mixture with 1/4-cup salsa mixture.2. Arrange 3–4 pepper strips in the center of each lettuce cup. Top with 1/2 cup of the shrimp-and-bean mixture. Drizzle about 1 tablespoon of the salsa Verde mixture over each taco. Serve with lime wedges and cilantro.

Makes about 6 “tacos”

SHRIMP AND LIME “TACOS”

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HOT JAMBALAYA

Ingredients• 12 medium shrimp, peeled, deveined and chopped• 4 ounces chicken, diced• 1 Tbsp. Creole seasoning, Old Bay is a good one• 2 Tbsp. olive oil• 1/4 cup chopped onion• 1/4 cup chopped green bell pepper• 1/4 cup chopped celery• 2 Tbsp. chopped garlic• 1/2 cup chopped tomatoes• 3 bay leaves• 1 tsp. Worcestershire sauce• 1 tsp. hot sauce• 3/4 cup brown rice• 3 cups chicken stock• salt and pepper

Directions1. In a bowl combine shrimp, chicken and Creole

seasoning, and work in seasoning well. In a large saucepan heat oil over high heat with onion, pepper and celery, 3 minutes. Add garlic, toma-toes, bay leaves, Worcestershire and hot sauces. Stir in rice and slowly add broth. Reduce heat to medium and cook until rice absorbs liquid and becomes tender, stirring occasionally, about 15 minutes

2. When rice is just tender add shrimp and chicken mixture. Cook until meat is done, about 10 minutes more.

3. Season to taste with salt, pepper and Creole seasoning. Enjoy

Makes 4 servings

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Ingredients• 1 lb. chicken breast, thinly sliced length wise• 2 cups of Italian tomatoes cut into fine cubes• 1 onion, cut into fine cubes• 1/3 cup fresh basil leaves, thinly sliced• 2 tsp. garlic, minced• 3 Tbsp. extra virgin olive oil• 1 Tbsp. balsamic vinegar• Sea salt and freshly ground pepper to taste

Directions1. Preheat your oven to 350 degrees Fahrenheit2. In a medium sized bowl, combine the tomatoes, onions, basil, garlic, olive oil and balsamic vinegar. Season with sea salt and freshly ground pepper to taste.3. Combine everything well together and set aside for at least 15 minutes 4. While waiting for the bruschetta to set in, season the chicken with your favorite spices. Grill the slices of chicken until well done and let them cool5. Once the chicken is cool, cut the slices in equal bite-size pieces and top each piece with a generous portion of the bruschetta mixture. Place the loaded chicken slices on an oven pan6. Place the oven pan in the oven or back on the BBQ for 8-10 minutes7. Remove from heat and Enjoy!

Makes 4 servings

FRESH CHICKEN BRUSCHETTA

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SALADS

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FALL HARVEST SALAD

Ingredients• 1 small butternut squash (1 1/2 pounds), peeled, seeded and diced• 1 boneless, skinless chicken breast cooked and cubed• 2 tablespoons olive oil• kosher salt and freshly ground black pepper• 3 cups mixed baby greens• 1/2 head radicchio, thinly sliced• 1 Belgian endive, thinly sliced• 1/2 cup garbanzo beans• 1/2 cup chopped unsalted roasted pistachios

Vinaigrette Ingredients• (makes about 1/2 cup)• 1/2 small shallot, minced• 2 tablespoons red wine vinegar• 1 teaspoon Dijon mustard• 3 tablespoons olive oil• kosher salt and freshly ground black pepper

Directions1. Preheat the oven to 400°F2. Place the butternut squash on a sheet tray and drizzle with the oil. Season with salt and pepper and toss it all together. Roast for 30 minutes, giving the squash a good flip halfway through to ensure that it cooks evenly. Allow to cool to room temperature.

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3. Meanwhile, make the vinaigrette: In a glass jar with a tight-fitting lid, combine the shallot, vinegar, Dijon, olive oil, and salt and pepper. Shake well to combine; taste and adjust seasoning.4. After the squash has cooled, get yourself a large serving bowl and combine half of the butternut squash, the mixed greens, radicchio, endive, grapes and pistachios. Drizzle with the vinaigrette and toss it all together. Serve it up immediately.

Serves 4-6

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Ingredients• 1 large wild salmon fillet;• 2 tbsp coconut oil;• A few sprigs fresh thyme;• 2 cloves garlic, minced;• A few handfuls of fresh arugula;• 2 to 3 artichoke hearts, chopped;• 3/4 cup cherry tomatoes, halved;• Sea salt and freshly ground black pepper to taste

Dressing4 tbsp extra-virgin olive oil;2 tbsp lemon juice;1 tbsp Dijon mustardSea salt and freshly ground black pepper to taste

Directions1. Fire up the grill and keep it at a medium-low heat. While the grill heats up, season both sides of the salmon fillet with salt and pepper to taste. Place on a sheet of foil (enough to wrap around the whole piece of fish) and drizzle with coconut oil. Sprinkle the top of the fillet with minced garlic and place a few sprigs of thyme on top. Seal the salmon in the foil and place on the barbecue. Cook for 15 to 20 minutes, until soft pink and flaky.

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2. Meanwhile, in a large salad bowl combine the arugula, cherry tomatoes and artichoke hearts. During this time you can also combine the ingredients for the dressing and set aside for later use.3. Once the salmon has cooked, remove from the grill and allow it to cool for a few minutes. Using a fork, pull apart the salmon into smaller pieces. Toss in with the rest of the salad. Drizzle with the dressing and serve while the salmon is still a little warm.4. Enjoy!

Makes 4 servings

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Ingredients• 8oz. boneless skinless chicken breast, cut into slices• 1 tsp. chili powder• 2 cups grapes, cut in half• 1 cup fresh blackberries• 3 cups mixed greens• 1/2 cup raw almonds, chopped• olive oil• sea salt and freshly ground pepper to taste Ingredients for dressing:• 3 Tbsp. almond butter• 1 Tbsp. olive oil• 2 Tbsp. freshly squeezed orange juice• 3 Tbsp. water• 1 Tbsp. stone ground mustard• 1/2 garlic clove, minced• sea salt and pepper to taste

Directions1. Sprinkle the chili powder over the chicken and season to taste with salt and pepper2. Heat some cooking fat in a large skillet placed over a medium-high heat3. Add the chicken to the skillet and cook until golden turning every few minutes to make sure it cooks evenly

ALMOND CHICKEN SALAD

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4. When the chicken is done, remove from heat and wait for it to cool down before shredding by hand5. Combine all the ingredients for the dressing in a bowl, stir everything well, and season to taste6. In a salad bowl, combine the salad greens, the grapes, the blackberries, the almonds and the chicken. Pour dressing on top and serve.7. Enjoy! Makes 6 servings

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HEIRLOOM TOMATO, FENNEL AND AVOCADO

Ingredients• 2 small (or 1 large) fennel bulbs• 1 small bunch of purple onion• 1 large avocado, sliced• 4 medium roma tomatoes• Juice of one lime• 3 Tbsp extra virgin olive oil• 1 Tbsp avocado oil• Pinch of sea salt• Pinch of smoked paprika• Pinch of ancho chili powder• 1-2 Tbsp chopped fresh cilantro

Directions1. Slice the fennel bulb and purple onion thinly. Discard the stalks/onion tops. Chop the tomatoes and avocado. Combine the veggies in a bowl.2. Prepare the dressing. Pour on top. Stir.3. Enjoy!

Makes 4 small salads

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Ingredients• 1/2 cup peas• 1/2 cup fava beans, shelled• Small bunch snap peas• Small bunch asparagus• 1 tsp parsley, chopped• 1 tsp marjoram/basil/mint, minced• 1 tsp lemon zest• 2 tbsp toasted chopped almonds• 1 tsp sea salt• 3 tbsp extra virgin olive oil, to taste

Directions1. Cut the asparagus, including the tips into 2-3 inch segments. Bring a medium saucepan of salted water to a boil and blanch the asparagus for 1-2 minutes then shock in a bowl of ice water.2. Place the asparagus in a medium bowl. In the same pot blanch, then shock the snap peas and add to the asparagus.3. Blanch and shock the peas and favas.4. Gently peel skins from the favas and add snap peas, peas and favas to the asparagus.5. Season with sea salt, drizzle with extra virgin olive oil and toss with herbs and zest. Sprinkle almonds on top. Enjoy!

Makes 4 servings

SPRING VEGETABLE SALAD

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TUNA NICOISE SALAD

Ingredients• 1 1/2 cups quartered small red potatoes• 1 cup haricots verts, trimmed • 2 cans of tuna in water, drained• 1/2 teaspoon kosher salt, divided• 1/4 teaspoon freshly ground black pepper• 2 tablespoons extra-virgin olive oil • 3 tablespoons red wine vinegar• 1 teaspoon Dijon mustard• 2/3 cup grape tomatoes, halved• 1/4 cup pitted and quartered niçoise olives

Directions1. Place potatoes in pan; cover with water. Bring to a boil. Reduce heat; simmer 12 minutes. Add beans, and cook 3 minutes. Drain; plunge beans into ice water for 1 minute. Drain well.Combine remaining salt, oil, vinegar, and mustard in a small bowl, stirring with a whisk. Add tomatoes and olives; toss. Divide potatoes, beans, and tuna among 4 plates; top with tomato mixture.

Makes 4 servings

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Ingredients• 1 carrot• 2 cucumbers• 1/4 cup fresh chopped cilantro• Juice from 1 lemon• 1 tbsp. of finely minced jalapeno• 1/2 thinly chopped red onion• 1 tsp. of sea salt

Directions1. Peel carrot and cucumbers, then use a julienne peeler to create noodles. Rough chop fresh cilantro and add to noodles. Thinly slice red onions and add to noodles. Remove all seeds from jalapeno and finely mince 1 tbsp.2. Squeeze lemon juice over noodle salad. Be careful not to get lemon seeds in salad. Then, add sea salt and mix all ingredients together.

Makes 2 servings

THAI CUCUMBER “NOODLE” SALAD

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KALE AND ASIAN PEAR SALAD

Ingredients• 2 bunches lacinato kale, stems removed• 1 lb. cooked, grilled chicken breast• 2 medium Asian pears, cored and cut into slices• 1 can rinsed white beans• 1/2cup pecans, rough chopped• 1/2 cup + 2 tablespoons Extra Virgin olive oil• 1 small shallot• 2 tablespoons whole grain Dijon mustard• 2 tablespoons champagne vinegar• Juice of one large lemon• 1/8 teaspoon sea salt• 1 large clove crushed garlic • Salt and fresh cracked pepper

Directions1. Combine kale, chopped chicken breast, pear, white beans and pecans in a large serving bowl. Set aside. In a small bowl or large mason jar combine all other ingredients for the dressing. Mix well and toss with the prepared salad. Enjoy!

Makes 4 servings

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Ingredients• 2 cups gluten free pasta (measured when dry)• 2 cups cooked shrimp (use cooked chicken breast or grass fed steak as a substitution)• 1 cup black beans• 3/4 cup assorted sweet bell peppers• 1 cup cherry tomatoes, halved• 1/4 cup red onion, (optional)• 1/4 cup packed cilantro (1/3 a bunch), finely chopped Dressing• 3 tablespoons olive oil• 3 tablespoons rice vinegar• 5 tablespoons squeezed fresh lime juice• 1/4 teaspoon garlic powder• 1 and 1/2 teaspoon chili powder• 1 teaspoon cumin• 1/4 teaspoon cayenne pepper• 1 teaspoon salt

Directions1. Cook the pasta according to package direction. 2. Drain the pasta and rinse it with cold water.3. Meanwhile, drain and rinse one cup of black beans. Chop up assorted sweet peppers (I used miniature ones, but if you’d rather use just one large one, that works as well). Halve the cherry tomatoes.

SOUTHWEST RASTA PASTA

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4. Finely chop up the red onion and cilantro.5. Stir together the pasta, black beans, sweet peppers, cherry tomatoes, onion, and cilantro.6. In a re-sealable jar, combine all of the dressing ingredients. Shake until combined. Pour the dressing over the pasta and vegetables. Stir to combine. (You may not want to use all the dressing - so add it slowly)7. Enjoy!

Makes 6 servings

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SHAKESANDDRINKS

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Ingredients• 6 oz unsweetened almond milk• 1/2 cup canned pumpkin (only ingredient should be pumpkin)• 1 serving Dr. C’s Daily Reset Shake• 1/2 tsp cinnamon• 1/4 tsp pumpkin pie spice• 1/2tsp pure vanilla extract• 1 scoop Kal pure stevia extract• A few ice cubes

Directions1. Blend all ingredients together & enjoy!

Makes 2 servings

FALL PUMPKIN SHAKE

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SWEETHEART SMOOTHIE

Ingredients• 1 1/2 cup unsweetened almond milk• 1/2 cup frozen pomegranate seeds• 1/4 cup frozen blackberries• 1 serving Dr. C’s Daily Reset Shake

Directions1. Place all ingredients into your blender and blend to desired consistency.2. Enjoy!

Makes 2 servings

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FROSTY DELIGHT

Ingredients• 1 c unsweetened vanilla almond milk• 1/2 banana, frozen and peeled• 2 TBSP natural, unsalted almond butter• 1 serving Dr. C’s Daily Reset Shake• 1/4 cup Bob’s Red Mill Gluten-Free Quick Cooking Oats• 1/3 cup ice

Directions1. Blend in a blender or food processor until desired

consistency is achieved.2. Enjoy!

Makes 2 servings

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Ingredients• 1 cup unsweetened coconut milk• 2 cups baby spinach• handful of frozen blackberries• 1 serving Dr. C’s Daily Reset Shake• 1 cup ice

Directions1. Combine all ingredients in a blender and blend until

smooth.2. Enjoy!

Makes 1 serving

OLD RELIABLE RESET SHAKE

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FANCY WATER

Ingredients• Filtered water• Thinly sliced cucumber• 7-10 sprigs of mint• 2 cups of ice

Directions1. Place all ingredients in a large pitcher and ENJOY!

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Ingredients• 1 bunch of Kale, with stems• 1 cucumber• 2 stalks of celery• 1 lemon• 1 inch of ginger• 1 green apple

Directions1. Juice all ingredients and enjoy!

CONQUER THE DAY JUICE

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IMMUNE JUICE

Ingredients• 2 large oranges• 2 small golden beets• 3 inches of ginger, to taste• 4-5 pieces of turmeric• 1 lemon

Directions1. Juice all ingredients and Enjoy!

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Ingredients• 1 serving of Dr. C’s Daily Reset Shake• 8 oz freshly brewed, unsweetened chai tea• 4 oz unsweetened vanilla almond milk• 1 cup of ice

Directions1. Blend all ingredients together and enjoy!

Makes 1 serving

CHAI PROTEIN DELICIOUS-NESS

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SIDEDISHES

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Ingredients• 1 jalapeno, seeded and finely diced• 2 cloves garlic, finely minced• 3 tablespoons fresh lime juice• 1/4 teaspoon crushed red pepper• 1/2 teaspoon salt, or to taste• Black pepper to taste• 3 tablespoons olive oil• 2 cucumbers, very finely sliced • 4 tablespoons minced cilantro, to taste

Directions1. Dice the jalapeno and garlic and add to a medium-sized bowl. Add 3 tablespoons of fresh lime juice, crushed red pepper, salt, and pepper. Use a whisk to incorporate the 3 tablespoons olive oil. Set aside.2. Finely slice the cucumbers. Use a mandolin if you have it, but a very sharp knife will do the trick. Add the cucumbers to the dressing and stir together. Finely mince the cilantro and add it to the bowl. Stir to combine. You can either let it sit in the fridge to marinate for a couple hours, or serve immediately.

Makes 4 servings

CILANTRO, LIME, CUCUMBER SALAD

SIDEDISHES

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VEGGIE MEDLEY STUFFED ZUCCHINI

Ingredients• 2 zucchinis, halved lengthwise• 2 tomatoes, chopped• 1 small eggplant, cubed• 1 onion, chopped• 2 garlic cloves, minced• 3 Tbsp. olive oil• Sea salt and freshly ground pepper to taste

Directions1. Using a small scoop, remove balls of flesh from the zucchinis until only the shells are left. Keep zucchini balls aside2. Preheat a grill to medium high3. On a large skillet over a medium-high heat, warm up 1 Tbsp. of the olive oil and cook the onions in it for 3-4 minutes4. When the onions are soft, add the garlic and cook for a minute. Add the remaining olive oil, the cubed eggplant and the zucchini balls. Cover and cook for around 8-10 minutes5. Add the tomatoes and cook for another 5 minutes, stirring frequently. Stir in the parsley and season with salt and pepper to taste.6. Fill each zucchini shell with the veggie medley. Grill for 2-3 minutes (or until the zucchini shells get soft) and serve hot. Enjoy!

Makes 4 servings

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Ingredients• 1 small bag of baby carrots• 1 onion• 1 head of garlic• 4 small red potatoes• 1 pound of brussel sprouts, halved

Directions1. Place veggies on a baking pan. Drizzle with olive oil and sprinkle with sea salt and pepper. Bake at 400 degrees for 15 minutes. When 15 minutes is up, flip veg-gies and bake for another 15 minutes. Remove from oven and Enjoy!

Makes 4 servings

SIMPLE ROASTED VEGGIES

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AVOCADO QUINOA

Ingredients• 1/2 cup cooked quinoa• 1/4- 1/2 ripe avocado (depending on the size)• Garlic salt, salt and pepper - to taste

Directions1. Mash avocado to a paste. Add cooked quinoa to the mashed avocado. Once mixed, add garlic salt, salt and pepper to taste. Enjoy!

Makes 1 lunch serving

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Ingredients• 1 spaghetti squash• 1 jar of your favorite marinara sauce

Directions1. Preheat the oven to 375°F and halve squash lengthwise. Use a spoon to scoop out and discard seeds from the middle of each half. 2. Arrange squash in a 9x13-inch casserole dish, cut sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 to 35 minutes.3. Rake a fork back and forth across the squash to remove its flesh in strands…like spaghetti!Top with your favorite marinara or tomato sauce and Enjoy!

Makes 6 servings

SPAGHETTI SQUASH WITH RED SAUCE

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MAGIC BROCCOLI

Ingredients• 1 lb. broccoli, washed and dried well• 1 tbsp. olive oil• 3/4 tsp. salt, plus more to taste• 1/2 tsp. pepper• 2 garlic cloves (I have been known to use minced garlic from a jar, or garlic salt if in a pinch. It’s good no matter what.)• 1 lemon, cut into quarters

Directions1. Preheat oven to 425 degrees. Chop the majority of the stems off your broccoli, leaving mostly florets. Spread them across a cookie sheet; they don’t need to be spaced out, but don’t pile them on top of each other. Drizzle the olive oil across the broccoli, and stir with a spoon to evenly distribute everything, or use your hands if you’re feeling wild. There are no rules here. Slice the garlic cloves into maybe five or six pieces, and toss with the broccoli along with the salt and pepper, making sure it is well coated.2. Put it in the oven for 18-20 minutes, stirring once around the ten-minute mark. It’s done when the ends of the florets look brown and crispy. Pull it out, and squeeze your lemon over it and add salt to taste. I usually end up using about half the lemon, but adjust to your taste. You’ll probably have to fish a few lemon seeds out, one of the occupational hazards of being a real lemon lover. While you’re at it, fish out the garlic cloves too, because no one wants to accidentally bite down on a large chunk of garlic. Enjoy!

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SAUTÉED GARLIC SPINACH WITH PINE NUTS

Ingredients• 4 Tbsp. olive oil, divided• 3 9 oz. bags of fresh, washed baby spinach • 4 garlic cloves• 1/4 cup pine nuts, toasted• Freshly ground pepper

Directions1. Heat 2 tablespoons oil in heavy large pot over medium-high heat. 2. Add 1 bag of spinach. Toss until spinach is just wilted but still bright green, about 2 minutes. Add second bag of spinach. Toss until just wilted, about 2 minutes. Add third bag of spinach. Toss until just wilted, about 1 1/2 minutes. 3. Transfer all spinach to large sieve set over bowl. Pour out liquid from pot; reserve pot. Let spinach drain at least 15 minutes. Can be made 2 hours ahead. Let stand at room temperature.4. Heat remaining 2 tablespoons oil in reserved pot over medium-high heat. 5. Add garlic; stir 30 seconds. 6. Add spinach and toss to heat through, about 2 minutes. 7. Season to taste with salt and freshly ground black pepper.

Makes 3 servings

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Ingredients• 2 medium zucchini• 1 Tbsp olive oil• 1/4 tsp. curry powder• 1/8 tsp. garlic powder• 1/8 tsp. salt

Directions1. Preheat the oven to 225 degrees. Line 2 baking sheets with 2 sheets of parchment paper that have been very lightly brushed with olive oil.2. Cut the ends of the zucchini off and discard. Very thinly slice the zucchini into paper-thin rounds. A mandolin is preferable for doing this, but if you don’t have one, a very sharp knife will work fine. Slice carefully!3. Place the zucchini rounds in a single layer on the prepared parchment lined baking sheets. Place them close together but don’t let the zucchini rounds touch each other.4. Brush the tops of the zucchini with olive oil.5. Combine the curry powder, garlic powder, and salt in a small bowl and sprinkle evenly over oil coated zucchini slices.6. Bake in the oven for at least 1 hour. After 1 hour, check on the chips. The time it takes for them to become crisp will vary depending on how thinly you sliced them. When they are dry and crisp, they are

CURRIED ZUCCHINI CHIPS

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ready to be removed. You may need to remove a few chips at a time, letting those that aren’t quite ready cook a bit longer.7. When the chips have cooled, store in an airtight container.

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SNACKS

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Ingredients• 2 bunches of washed and dried Kale, cut into large pieces• Olive oil• Salt• Pepper

Directions1. Preheat oven to 375 degrees. 2. Spread chopped kale on a baking sheet in a single layer. 3. Drizzle with the olive oil and sprinkle with the salt and pepper. 4. Bake for 10 minutes, remove from oven and flip. 5. Cook for another 10 minutes watching kale chips closely (do not let them blacken, as they will taste bitter). 6. Remove when crisp, but not black and Enjoy!

KALE CHIPS

SNACKS

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BEET CHIPPERS

Ingredients• 3 medium-large beets, rinsed and scrubbed• Olive or canola oil• Sea Salt + Black Pepper• 2-3 sprigs rosemary, roughly chopped

Directions1. Preheat oven to 375 degrees F and place oven rack in the center of the oven.2. Thinly slice beets with a mandolin (or a sharp knife), getting them as consistently thin as possible. They should curl a little when cut. This will ensure even baking and crispiness.3. Divide between two baking sheets and spray or very lightly drizzle with olive oil. Add a pinch of salt and the rosemary. Toss to coat, then arrange in a single layer, making sure the slices aren’t touching.4. Bake for 15-20 minutes or until crispy and slightly brown. Be sure to watch closely past the 15 minute mark as they can burn quickly.5. Remove from oven, let cool. Then serve.

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Ingredients• 1 lb. trimmed snap peas• Salt and pepper to taste• Handful of fresh mint, thinly sliced

Directions1. In a 12-inch skillet, bring 1 cup of water to a boil over high heat. 2. Add 1 pound of trimmed snap peas. Cover and cook until bright green, about 2 minutes. 3. Remove the lid and reduce the heat to medium. Continue cooking, tossing occasionally, until the peas are crisp-tender and the water has evaporated, 2 to 4 minutes. 4. Remove from the heat and toss with 1/2 cup packed, thinly sliced fresh mint leaves. 5. Season with salt and pepper.

SNAP PEAS WITH MINT

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VEGGIE KABOBS

Ingredients• Whole white mushrooms• onion, cubed• red bell pepper, cubed• green bell pepper, cubed• grape tomatos• garlic cloves• drizzle of extra virgin olive oil• sprinkle of salt

Directions1. Thread ingredients onto the skewers. 2. Drizzle with olive oil and sprinkle with salt. 3. Cook kabobs on a medium heat grill until tender. 4. Enjoy!

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WORLD’S BEST HUMMUS

Ingredients• 1/2 cup tahini paste • 1/3 - 2/3 cup water drained from beans (use more or less depending on desired consistency) • juice of 3 lemons • 1/3 cup extra virgin olive oil • 2-4 cloves of peeled garlic • 1 1/2 - 2 tsp kosher salt • 2 tsp ground cumin • optional: cayenne pepper, to taste • optional: black pepper, to taste • 3 cups of cooked chickpeas or garbanzo beans (or 2 – 15oz. cans chickpeas), drained

Directions1. In a food processor, puree all ingredients until smooth and creamy. 2. Add 1 to 2 tablespoons of water as necessary to achieve the desired consistency. 3. Enjoy!

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SOUPS

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Ingredients• 1 tablespoon olive oil• 3 skinless, boneless chicken breast halves• 1 large onion, chopped• 2 cloves garlic, minced• 5 1/4 cups chicken broth• 3 (15 ounce) cans cannellini (white kidney) beans, rinsed and drained• 2 (4 ounce) cans chopped green chilies• 1 tablespoon dried oregano• 1 teaspoon ground cumin• 2 pinches cayenne pepper, or to taste• 1/4 cup chopped fresh cilantro, or to taste• salt to taste

Directions1. Heat olive oil in a Dutch oven over medium heat. Cook chicken, onion, and garlic in hot oil until the chicken is browned completely, 3 to 5 minutes per side.2. Remove the chicken to a cutting board, cut into 1-inch pieces, and return to the Dutch oven; add chicken broth, cannellini, green chilies, oregano, cumin, and cayenne pepper. Bring the mixture to a simmer and cook until the chicken is cooked through, 30 to 45 minutes.3. Divide cilantro among 4 bowls. Ladle chili over cilantro and season with salt to taste. Enjoy!

WHITE CHICKEN CHILI

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KALE AND TURKEY MEATBALL SOUP

Ingredients• 1/4 cup almond milk• 2 slices gluten free bread• 1 pound ground turkey• 1 medium shallot, finely chopped• 2 cloves garlic, finely chopped• 1/2 teaspoon freshly grated nutmeg• 1 teaspoon oregano• 1/4 teaspoon red pepper flakes• kosher salt and freshly ground pepper• 2 tablespoons Italian parsley, chopped• 8 cups chicken or vegetable broth (64 ounces)• 1 15-ounce can white Northern beans or other small white bean, drained and rinsed• 2 carrots, sliced• 1/2 yellow onion, chopped• 4 cups kale (about 1 pound)

Directions1. Add almond milk to a large mixing bowl then tear the bread into chunks and add to the milk to soak. 2. Add the turkey, shallot, garlic, nutmeg, oregano, red pepper flakes, salt and pepper and parsley and gently mix with your fingers until the mixture is combined. 3. Use a small scoop or melon baller to form 1/2 inch balls.4. Add the broth, beans, carrots, onion and kale to the insert of a 5- to 7-quart slow cooker.5. Drop the meatballs onto the kale, cover and cook on low for 4 hours or until the meatballs float to the surface.6. Serve the soup garnished with red pepper flakes and fresh parsley leaves.

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Ingredients• 16 oz. mushrooms, halved or quartered• 2 large sweet onions, quartered• 3 garlic cloves, slightly crushed• 1-2 tablespoons olive oil• 1 1/2 teaspoon salt, divided• 1 1/2 teaspoon pepper, divided• 8-10 fresh sage leaves• 8-10 stems + 1 tablespoon leaves fresh thyme, divided• 48 oz. chicken broth (vegetable broth can be substituted for a vegetarian version)• 3 - 15 oz. cans white beans, not drained (I prefer cannellini beans)• Additional salt and pepper for seasoning

Directions1. Preheat oven to 450 degrees Fahrenheit.2. Toss mushrooms, garlic and onion in olive oil, 1 tsp. salt and 1 tsp. pepper. Spread on baking sheet. Add sage leaves and stems of thyme. 3. Roast in 450 degrees Fahrenheit oven for 10 minutes, toss and roast for an additional 15 minutes.4. While vegetables are roasting, add broth, beans, 1/2 tsp. salt, 1/2 tsp. pepper and 1 Tbsp. fresh thyme leaves to a large stockpot over medium heat and simmer.

MUSHROOM AND BEAN SOUP

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5. When vegetables are done roasting, let cool slightly. Separate mushrooms from other roasted vegetables (if not already separated).6. Retrieve 2 cups of the white beans and 1 cup of broth from the stockpot. Add to blender along with the roasted onions, garlic and herbs. Cover and blend until smooth.7. Add pureed bean mixture back to stockpot, whisking in until smooth. Add roasted mushrooms to soup. Salt and pepper to taste.8. Warm over low heat until ready to serve.

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MEXICAN PORK SOUP

Ingredients• 1 1/4 cups dried pinto beans• 4 pounds pork spareribs• 1/4 cup vegetable oil• 1 cup chopped onion• 2 cloves garlic, minced• 2 (14 ounce) cans beef broth• 4 cups water• 2 teaspoons chili powder• 1 teaspoon dried oregano• 1 teaspoon ground cumin• 1/2 teaspoon salt• 1/4 teaspoon ground black pepper• 1/4 cup chopped fresh cilantro

Directions1. Sort and wash the beans. In a large saucepan over medium heat, add the beans and enough water to be 2 inches above beans. Bring to a boil for 2 minutes and remove from heat. Cover, allow to soak for 1 hour and drain.2. In a large Dutch oven over medium high heat, sauté the ribs in oil until browned. Remove ribs from Dutch oven and set aside. Add the onion and garlic and sauté for 5 minutes, or until tender. Add the beans, ribs, broth, water, chili powder, oregano, cumin, salt, ground black pepper and fresh cilantro. Cover and simmer 1 1/2 hours,

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or until meat is tender.3. Remove the ribs, allow to cool and remove meat from the bones. Return meat to broth. Chill the broth until the fat rises to the surface and remove the fat. Bring back to a boil and reduce heat to low. Cover and simmer for 30 minutes.

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Ingredients• 1 and 1/2 pounds boneless skinless chicken breasts• 1 cup quinoa• 2 large sweet potatoes (1 pound or ~3-1/2 cups)• 1 can (15.25 ounces) black beans• 1 can (14.5 ounces) petite-diced tomatoes• 1 teaspoon minced garlic• 1 packet (1.25 ounces) chili seasoning mix• 5 cups organic chicken broth• Optional: fresh parsley

Directions1. Spray the slow cooker with nonstick spray. Remove the fat from the chicken breasts and put them into the slow cooker along with the rinsed quinoa.2. Remove the skins and chop the sweet potatoes into cubes adding them into the slow cooker.3. Drain and rinse the black beans and add those in. Add in the un-drained petite diced tomatoes, minced garlic, chili seasoning mix, and chicken broth.4. Place on high for 3-5 hours (It took 4 hours on high for my crockpot.)5. Using two forks shred the chicken and stir all the ingredients together.6. Add salt and pepper and if desired fresh parsley.7. Serve immediately.

SWEET POTATO, CHICKEN, AND QUINOA SOUP

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YUMMY THAI COCONUT SOUP

Ingredients• 1 lb. boneless skinless chicken breast• 1 bunch scallions, thinly sliced• 1 red bell pepper, sliced• 4 garlic cloves, minced• 2-inch piece of fresh ginger, peeled and finely chopped• 1 large carrot, peeled and shredded• 1 jalapeno, seeded and minced• 1 cup shitake mushrooms, sliced• 4 cups organic chicken stock• 1 can coconut milk (14oz)• 1 Tbsp. fish sauce• 1 tsp. lime zest• Fresh minced herbs such as cilantro or basil• Lime wedges (for serving)• 2 Tbsp. olive oil• sea salt and freshly ground black pepper to taste

Directions1. In a large saucepan, heat the olive oil over medium heat2. Cook the scallions, garlic and ginger, stirring frequently until softened3. Add the carrot, jalapeno and mushroom and cook until softened4. Add the chicken, chicken stock, coconut milk and fish sauce5. Bring the soup to a boil then reduce to a simmer and cook until the chicken is cooked through6. Remove the chicken from the soup. Shred it into chunks and return to the pot7. Stir in the lime zest, the fresh herbs and salt and pepper to taste, and remove from heat8. Garnish each bowl with a lime wedge to serve9. Enjoy!