restoration thyroid nutrition cookbook - amazon s3

RestoRation thyRoid nutRition Cookbook

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A Few words To BeginThe core purpose of Restoration Thyroid Nutrition is to embark on a new/old journey surrounding food and human physiology. A healthy body begins with a healthy metabolism. Optimal metabolism can only be obtained when the body is properly consuming and metabolizing foods. Human beings are designed to consume food for fuel. Food is used to replenish, rebuild, and repair every cell in the body. This concept alone affirms the importance of food and its ability to restore the body back to optimal health.

The Restoration Thyroid Nutrition Cookbook is designed to provide you with insight into foods designedfor the human body. This is important. Most foods consumed today in mass quantity are non-foods. Low quality convenience foods, coupled with an increase in daily stressors and a mishmosh of confusing information, is leaving most people suffering with an endless list of unexplained symptoms.

If you are finding yourself caught up in this web of confusion, The Restoration Thyroid Nutrition Cookbook is a great place to begin exploring new opportunities around food that will place you back on track to total health and wellness. This information is not “new” and is 100% based on human physiology and its interaction with food. This cookbook is not a diet plan but rather an idea for getting started.

If you are interested in learning more in depth information about foods, physiology, and your metabolism, please visit the links below.

For more information on Restoration Thyroid Nutrition and other services visit us @ www.eastwesthealing.com

http://eastwesthealing.com/

http://eastwesthealing.com/


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disclAimerThe Restoration Thyroid Nutrition Cookbook is not intended to provide medical advice or to take the place of any advice or treatment from your personal medical doctor. Readers and participants are advised to consult with their own personal physician regarding any health concerns or conditions or the treatment of such conditions. The author(s) shall not be held liable or responsible for any misuse or misunderstanding in regard to the information contained in this program manual for any injury, loss, or damage caused or alleged to be caused directly or indirectly by any action, application, or treatment by any information provided in this program including food and food sources. The statements in this program have not been evaluated by the U.S. Food and Drug Administration. The information provided is not intended to treat, cure, prevent, or diagnose any illness or disease.


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ForwArdPeople's attitudes toward food have been strongly influenced by advertising, now probably more than by family traditions. Since the 1950s, the heart disease and diabetes organizations, the food industry, and the government have shaped the way people eat and the way they think they "should" eat.

The USDA published information on food composition and basic diet requirements in 1894, before vitamins and essential trace minerals had been discovered, and advised eating a balance of protein and energy foods. The first specific food guide describing "food groups" (milk and meat, cereals, vegetables and fruits, fats and fat foods, sugars and sugary foods) was published by the USDA in 1916. Because of the depression, when many people couldn't afford enough food, in 1933 they published food guides for four economic levels, emphasizing the economy of cereals, potatoes, and beans. Since then, beans and other legumes have been included in the food groups, and the USDA continues its analysis of food costs, using the cheap foods as the basis for food stamp allotments. After about 20 years of being promoted as thrift foods, they started creeping into many dietitians' definition of a healthful diet.

For various reasons, I was very skeptical about the government's diet recommendations, especially for poor people. As I studied the biology and chemistry of various food substances, I saw that toxic factors in foods and their long-range effects on health hadn't been investigated when the basic food groups were becoming institutionalized. Cereals, legumes, and nuts contain some very serious toxins that can be reduced by some of the traditional ways of preparing them, but these methods weren't part of the official diet recommendations. Potatoes are a much more realistic economy food, but even they aren't as safe and health-promoting as the fruits and animal-derived foods that, in the industrialized countries, are considerably more expensive.

For most people, besides getting the essential nutrients in reasonably balanced amounts, the most important nutritional principles are to avoid concentrated sources of polyunsaturated fats and starches from cereals and mature legumes (dry beans and peas, and peanuts) and to thoroughly cook other starches such as potatoes, broccoli, and turnips. The polyunsaturated fats, among other effects, interfere with digestion of proteins, and seeds in general contain substances that interfere with digestion and assimilation of various nutrients.

There are probably hundreds of food products in different shapes, textures, and colors made from wheat--breads, crackers, pastries, pastas, puddings. When a person wants to avoid wheat, there are numerous substitutes made from rice and other grains, but without those, many people feel that their diet would be severely restricted. A detailed description of some of the main types of food that can be made without flour would be very helpful for people who want to eat without the cereals.

The polyunsaturated oils have become a major part of the national diet, and recipes that don't use them aren't familiar to many people. Coconut oil was used widely in the food industry until


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the 1980s, but people in the US seldom used it at home, so methods for using it to make a variety of foods could make a big difference in the way people eat, in their health, and especially in their ability to avoid unwanted weight gain.

Since some of the most nutritious foods are cheaper than more standard foods, it's possible to be well-nourished at moderate expense without incurring the biological damage that can result from the USDA's version of thriftiness or dietary correctness.

The industrialization of food has degraded the actual materials that are available, but it's still possible, with a cookbook such as this, to have a healthful, varied, and enjoyable diet.

Ray Peat, PhD www.Raypeat.com

http://www.raypeat.com/


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TABle oF conTenTsFOOD AND PHYSIOLOGY-UNDERSTANDING THE BASICSCarbohydrates ................................................................................................................................................................ 09Proteins ............................................................................................................................................................................. 12Gelatin ................................................................................................................................................................................ 15Fats ...................................................................................................................................................................................... 17Benefits of Coconut Oil ................................................................................................................................................ 21

CONSCIOUS CONDIMENTS Coconut Mayonnaise .................................................................................................................................................... 25Homemade Coconut Milk .......................................................................................................................................... 26Homemade Butter ........................................................................................................................................................ 27Simple Syrup ................................................................................................................................................................... 28Homemade Ricotta ....................................................................................................................................................... 29Ghee (Clarified Butter) ............................................................................................................................................... 30Homemade Yogurt ........................................................................................................................................................ 31Vinaigrette ....................................................................................................................................................................... 32Roasted Garlic ................................................................................................................................................................. 33Creamy Goat Cheese-Red Wine Vinegar Dressing ........................................................................................... 34Smoky Barbecue Sauce ............................................................................................................................................... 35Homemade Sweetened Condensed Milk ............................................................................................................ 36Homemade Cream Cheese (alternative) ............................................................................................................. 37

GELATIN/JELLO/CUSTARD Coffee Jello Shots .......................................................................................................................................................... 39Citrus Snow Jello .......................................................................................................................................................... 40Orange Cream Gelatin ............................................................................................................................................... 41Panna Cotta .................................................................................................................................................................... 42Gummy Squares .......................................................................................................................................................... 43Baked Custard ................................................................................................................................................................ 44Orange Flan ..................................................................................................................................................................... 45

METABOLIC MIXERS Orange Creamsicle Shake ........................................................................................................................................... 47Coconut Spritzer ........................................................................................................................................................... 48Milkshake (faux eggnog) ........................................................................................................................................... 49


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Hot Chocolate ................................................................................................................................................................. 50Smoothies ......................................................................................................................................................................... 51Daily O.J. ........................................................................................................................................................................... 52Orangina ........................................................................................................................................................................... 53Bed Time Tea .................................................................................................................................................................. 54

EGG ESSENTIALS Perfect Hard-Boiled Eggs .......................................................................................................................................... 56Deviled Eggs .................................................................................................................................................................... 57Frittata ............................................................................................................................................................................... 58Egg Salad .......................................................................................................................................................................... 59

VEGETABLE VITALITY Grated Carrot Salad ...................................................................................................................................................... 61Pickled Carrots ............................................................................................................................................................... 62Braised Apple, Pear, Potato and Bacon Bamboo Shoot Salad .................................................................... 63Salad Nicoise ................................................................................................................................................................... 64Bamboo Shoot Salad .................................................................................................................................................... 65Butternut Squash and Apple Puree ....................................................................................................................... 66Apple, Cucumber and Feta Cheese Salad ............................................................................................................ 67Roasted Root Vegetables ............................................................................................................................................ 68Coleslaw ............................................................................................................................................................................ 69Yukon Gold Potato Salad w/ Black olives, Tomato, and Goat Cheese ..................................................... 70Roasted Beet Salad with Orange Vinaigrette .................................................................................................... 71

MEDICINAL MARROWS Roasted Bone Marrow ................................................................................................................................................. 73Bone Broth ....................................................................................................................................................................... 74Mineral Broth .................................................................................................................................................................. 75

SEAFOOD SUSTENANCE Oysters with Curry, Apple, and Potato Ragout Codfish Brandade ........................................................... 77Codfish Brandade .......................................................................................................................................................... 78Baked Shellfish in Tomato Feta Sauce .................................................................................................................. 79Fish en Papillote ............................................................................................................................................................ 80Sautéed Calamari and Chorizo Salad with Pineapple,Tomatoes and Lemon ...................................... 81Clam, Bacon and Potato Chowda’ ........................................................................................................................... 82


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Mustard Crab, Watermelon and Jicama Salad .................................................................................................... 83Watermelon and Jicama Salad ................................................................................................................................. 84Halibut Provencal .......................................................................................................................................................... 85

MUSCULAR MEATS Spicy Beef Chili ............................................................................................................................................................... 87Hamburger ....................................................................................................................................................................... 88Simple Roast Chicken ................................................................................................................................................... 89Beef /Lamb Kebabs ...................................................................................................................................................... 90Liver Dishes Apple and Onions ............................................................................................................................. 91Liver Italian Style ..................................................................................................................................................... 92Spicy Bacon Jam ............................................................................................................................................................ 93Easy Shepherd’s Pie ..................................................................................................................................................... 94Spicy Lamb Salad Liver Pate’ ................................................................................................................................... 95Liver Pate .......................................................................................................................................................................... 96Korean-Style Short Ribs .............................................................................................................................................. 97Braised Lamb Shanks .................................................................................................................................................. 98Asian Oxtail Stew ........................................................................................................................................................... 99

DELIGHTFUL DESSERTS Marshmallows ........................................................................................................................................................... 101Crustless Cheesecake ............................................................................................................................................... 102Homemade Fruit Roll-Ups ..................................................................................................................................... 103Baked Apples/Pears ............................................................................................................................................... 104Fruit Compote ........................................................................................................................................................... 105‘Candied’ Apple/Pear Sauce ............................................................................................................................... 106Chocolate Coffee Mousse ................................................................................................................................. 107Coconut Macaroons ................................................................................................................................................. 108Chocolate Truffles .................................................................................................................................................... 109Warm Apple/Pear and Honey Rice Pudding ................................................................................................ 110

INCREDIBLE ICE CREAM Vanilla Ice Cream ........................................................................................................................................................ 113Coconut Ice Cream ................................................................................................................................................... 114Cheesecake Ice Cream ............................................................................................................................................. 115Chocolate Ice Cream ................................................................................................................................................ 116Sweet Potato Ice Cream .......................................................................................................................................... 117Coffee Ice Cream ........................................................................................................................................................ 118


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Food And PHYsiologY-UndersTAnding THe BAsics

CarbohydratesTo carb or not to carb? Truth is…not all sugars are created equal.

Carbohydrates are one of the most controversial topics within the health industry. Carbohydrates have been accused of being poisons, a major contributor to weight gain and one of the leading causes of increased cholesterol and diabetes.

Information such as this have lead people to fear carbohydrates like the plague by suggesting low carbohydrate dieting as a better alternative!

This idea is very concerning considering the fact that carbohydrates are the primary source of energy fuel at the cellular level!

What gasoline is to a vehicle, sugar is to the human body. Just this simple fact confirms the potential fallacy of the suggestion that carbohydrates are bad.

Maintaining normal blood sugars is one of the GREATEST priorities on your body’s to-do-list.

When you are not providing your body with the proper foods to maintain blood glucose levels, then your body will need to take extremely unflavorable measures. A prime example of this is the destruction of your own muscle tissue to be used to make glucose.

SqUASHING THE CONFUSION!

There are two types of carbohydrates: simple sugars and complex carbohydrates. Sugars come as monosaccharides or as disaccharides, which can generally be found in fruits and dairy products.

Complex carbohydrates or starches come as polysaccharides generally found in grains, starchy vegetables, beans and legumes. To derive the best energy from carbohydrates we need to find the kind that will supply a steady stream of glucose to our bloodstream.

Lets compare:


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Complex carbohydrates convert to glucose, raise blood sugar levels continuously causing a strong insulin response followed by a large drop in blood sugar levels.

Simple sugars convert to glucose AND fructose, raise blood sugar levels quickly to an optimal level and maintain there.

The key is the ability of the simple sugars to convert to glucose and fructose. As we mentioned above glucose causes an insulin response, which drops blood sugar levels. Fructose on the other hand has the ability to counteract the insulin response by stimulating glucagon.

Glucagon is a hormone responsible for elevating blood sugar levels therefore creating a nice counterbalance to the insulin response.

The combination of fructose and glucose provided by simple sugars equates to a faster rise in blood sugar but with the ability to reach and maintain optimal levels.

In addition, for people with impaired insulin function/sensitivity fructose can be beneficial as it stimulates the enzymes needed to bring sugars into the cells and actually assist in regulating blood sugar.

Fructose has the ability to by-pass fatty acid inhibition of glucose metabolism leaving it available for oxidation when glucose is not.

The metabolism of diabetes involves the oxidation of fatty acids instead of glucose, suggesting that the ingestion of fructose would be appropriate in the management of metabolic dysglycemia.

BALANCING CARBOHYDRATES, PROTEINS AND FATS

Good carbohydrate or bad carbohydrate a carbohydrate should always be consumed alongside the proper protein and fat to assist in regulating the blood sugar.

What most do not realize is protein alone, just as well as a carbohydrate alone has a direct effect on blood sugar levels. One might chalk this up to the low energy and inability to think clearly when consuming a high protein, low carbohydrate.

Anytime the body is in a constant battle to keep blood sugar levels up it is under tremendous stress.

GENERAL GUIDELINES:

Simple sugars such as fruits and dairy are best to eat with protein.

Complex carbohydrates such as tubers and squash are safe to have occasionally because they do not contain high amounts of unsaturated fats (discussed in more detail in ‘Fats’) and irritating fibers like those of beans, greens, legumes, nuts and seeds. They should however be consumed


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with caution as they can lead to rapid spikes in blood sugar.

A GENERAL GUIDELINE IN BALANCING CARBOHYDRATES AND PROTEIN:

Carbohydrate > Protein

**Proteins such as eggs and liver trigger a greater insulin response leading to rapid drops in blood sugar and should be consumed with double the carbohydrate grams to assist in the balance of blood sugar.


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ProteinProtein serves many purposes in human physiology including increasing metabolic rate. Protein provides the infrastructure and maintenance for all the systems and processes of the body.

Proteins are made up of chains of amino acids, a total of 27, each of which have a very unique function in the body.

The amino acids are the body’s building blocks and responsible for:

• Aiding in the growth and repair of body tissue (muscle tissue, hair,nails)

• Forming essential compounds that worktoregulate body chemistry; enzymes, hemoglobin, insulin, thyroid hormone, epinephrine and others

• Transporting nutrients and detoxifyingwasteand drugs

• Maintaining acid/alkalinebalance

• Formation of antibodies, which bind and inactivate antigens. Differentantigens require specificamino acids.

GENERAL PROTEIN INTAkE GUIDELINES

The body must have a constant supply of amino acids to build the proteins thatcreate our body tissue. Adequate protein intake is especially important during pregnancy and child development however throughout life we are constantly building new tissue deeming a diet high in quality protein essential.

A general guideline for protein consumption is as follows:

• 100-125 lb. =75-85g

• 125-150 lb. = 85- 100g

• 150 lb. and up =100-120g

• Most of your protein calories should come from power proteins such as: broth, gelatin, dairy, eggs, fish, shellfish and liver(1x/week)

***A diet low in protein leads to suppression of the thyroid gland. When there are low levels of protein in circulation, the thyroid slows down its production of thyroid hormone.

NOT ALL PROTEINS ARE EqUAL

Animal proteins are far superior to plant proteins because they contain sufficient amounts of amino acids to sustain life.


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Animal proteins include: dairy, meat, eggs and broth/gelatin.

A balance of all these proteins provides a balanced spectrum of amino acids needed to repair and rebuild the system.

Vegetable proteins are not complete proteins. Although as a vegan would argue, you can indeed consume a large amount of vegetables and grains to acquire an adequate amount of amino acids, the volume necessary to do so would be extremely high.

In addition, consuming large amounts of non-metabolic carbohydrates and fats do not support efficient energy production so although you would acquire the amino acids it would be at the sacrifice of your thyroid health and energy systems.

MUSCLE MEAT VS. COLLAGEN (CONNECTIVE TISSUE)

Muscle meat unlike collagen contains high levels of tryptophan so caution must be taken when consuming muscle meat.

Tryptophan is converted to serotonin, a very natural process in and of itself however when consumed in excess or out of balance with other amino acids it can be very inflammatory.

The connective tissue in bones, ligaments and skin contain higher amounts of amino acids such as glycine, proline, hydroxyproline and lysine, all of which serve more for maintenance and repair of the body, especially the digestive system. Bone broths and collagen powders are by far the best source of these amino acids.

EFFECTS OF TOO MUCH PROTEIN ON BLOOD GLUCOSE REGULATION

Contrary to popular belief protein, just like carbohydrates, has a direct effect on blood sugar levels.

Too much protein or not enough protein in a meal are both capable of stimulating excitatory processes in the body.

A rise in blood amino acid concentrations resulting from protein metabolism stimulates the


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secretion of both glucagon and insulin.

Insulin is secreted to stimulate protein synthesis- the uptake of amino acids into muscle cells. Glucagon is secreted to stimulate the uptake of amino acids into the cells of the liver for gluconeogenesis.

In a non-diabetic, the purpose in these opposing hormones ensures that amino acids are used for protein synthesis without blood glucose levels dropping dangerously low even when a meal is low in carbohydrates.

The insulin and glucagon cancel each other out in their effect on blood glucose, while insulin is still able to promote protein synthesis.


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Gelatin“The degenerative and inflammatory diseases can often be corrected by the use of gelatin-rich

foods.” ~ Ray Peat PhD

Gelatin makes up about 50% of the protein in an animal and can be found in the connective tissue of an animal, known as collagen.

The amino acid composition of gelatin contains over 35% glycine, alanine, proline and hydroxyproline; all of which provide many cell protective actions and energy production and can correct degenerative and inflammatory diseases.

Throughout most of evolution, man has practiced the art of hunting an animal and eating it in its entirety. This provided high levels of nutrients and a balance of amino acids.

It has also been shown certain proteins found in muscle meat such as tryptophan and cysteine can be anti-metabolic and thyroid suppressing.

In excess or when out of balance in the body, tryptophan and cysteine can become highly excitatory, increasing inflammatory responses and decreasing cellular respiration and energy production.

Gelatin is void of tryptophan and contains only minute amounts of cysteine making it a rich source of non-inflammatory amino acids.

BENEFITS OF GELATIN

1. Gelatin does not contain inflammatory amino acids tryptophan, and tiny amounts of cysteine. Clive McKay: Restricting only tryptophan, or only cysteine, produces a greater extension of the life span than achieved in most of the studies of caloric restriction.

2. Gelatin aids in wound healing, suppression of tumor growth and reduction in systemic inflammation.

3. Gelatin assists in inhibiting the new formation of blood vessels, as seen with tumor growth.

4. According to N.R. Gotthoffer in, “Gelatin in Nutrition and Medicine”, “…gelatin can aid in the digestion of milk and milk products.”

5. Gelatin has a sparing affect on proteins; meaning the body is less likely to catabolize muscle tissue protein during fasting.

6. Gelatin is peptogenic and aids in gastric secretion, thus promoting digestion.


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7. Gelatin reduces inflammation of the mucous membranes.

8. Gelatin can increase blood levels of calcium, thus down regulating bone catabolism.

9. Glycine in broth and gelatin is used in the synthesis of hemoglobin, bile salts, glutathione, nucleotides DNA and RNA.

10. Bone broth contains high amounts of immune-globulins.

11. Gelatin helps regulate blood glucose levels.

12. Aids in detoxification.

TYPES OF GELATIN

Non-hydrolyzed: Non-processed gelatin dissolves in hot water ONLY and is best used for home made candies and soups.

Hydrolyzed: Hydrolyzed gelatin dissolves in warm, cool or hot liquids making it a convenient source of protein.

To learn more about gelatin, please visit https://www.greatlakesgelatin.com/consumer/generalInfo.php

CONSIDERATIONS FOR USING GELATIN

1. Gelatin should always be consumed in combination with carbohydrates and fats.

2. When consuming muscle meat, include a tablespoon of gelatin. This will balance the ratios of amino acids and down regulating the inflammatory process that might occur with muscle meats.

3. Introduce gelatin into your diet slowly. Begin with 1T per day and slowly working up to no more than 6T per day over a 3-month period of time. Always make sure the gelatin is completely dissolved in solution.

4. Ray Peat PhD recommends adults get approximately 1/3 of their total protein intake from gelatin and/or broth.

RESOURCES

1. Great Lakes Gelatin: http://bit.ly/2fCGvM5

2. UK Distributor: http://www.purebodybalanceshop.co.uk/Great_lakes_Gelatin_s/60.htm

https://www.greatlakesgelatin.com/consumer/generalInfo.php

https://www.greatlakesgelatin.com/consumer/generalInfo.php

http://bit.ly/2fCGvM5

http://www.purebodybalanceshop.co.uk/Great_lakes_Gelatin_s/60.htm


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FatsWHY IS THERE SO MUCH CONFUSION AROUND FAT?

Despite the efforts of low-fat and non-fat diets, 97 million Americans are overweight.

The primary focus on fats has been on their caloric- density, adiposity and excessive intake while the actual function of fats has been largely ignored.

Fats themselves do not make you fat or cause heart disease. These issues arise from multiple variables some of which do include the type of fats being over consumed but most in part are due to excessive stress and the effects this has on overall metabolic health and function.

FAT ITSELF SERVESMANY IMPORTANT PHYSIOLOGICAL FUNCTIONS.

Incorporating the right type of fat into your diet is equally as important as the amount of fat you consume.

Dietary Fat:• Aids in the absorption of fat-soluble vitamins A, D, E andK• Plays a key role in brain development and health• Cushions the organs and helps protect them against injury and trauma• Helps maintain body temperature and insulates the nerves allowing them to function optimally (impulse, transmission and reception)

NOT ALL FATS ARE EqUAL

There are three general categories of fats: saturated, monounsaturated and polyunsaturated.

Fats are composed of fatty acids and classified by their degree of saturation. It is the degree of saturation and the length of the carbon chain that determines the chemical properties of fatty acids and their effects on health.

Saturated fats are single bond fatty acid chains. They are fully surrounded by hydrogen molecules, and cannot be broken down or changed by oxygen, making them an ideal fat for cooking. In addition, saturated fatty acids interact the least with other molecules in the body and provide the most stable cellular structure.

These fats include:• Coconutoil• Heavycream• Butter• Animaltallow


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Monounsaturated fats contain one double bond in the chain and are not as stable as saturated fats. And although they are more stable then polyunsaturated fats, they can be affected by oxygen over time and should be used for taste after cooking.

These fats include:• Oliveoil• Avocados• Avocado oil

Polyunsaturated fats (PUFA) contain 2+ double bonds and are the most highly unstable of the fats.

PUFA’s are much more interactive and susceptible to oxidation in human tissues.

The double bonded carbons act as hot spots on the fatty acid. These hot spots are quick to react with radicals and other energy shiftslike light, heat and oxygen.

The human body is full of heat and oxygen and in a constant shift towards maintaininghomeostasis, a constant energy shift. These oxidative processes severely damage enzymes and compromise energy production at the cellular level.

These fats include nut and seed oils and are liquid at room temperature:• Safflower• Sunflower• Corn• Soybean• Cottonseed• Peanut• Canolaoil

WHICH OF THESE FATS SHOULD YOU NEED TO BE WEARY OF?

As explained above, polyunsaturated fats, because of their molecular make-up, are detrimental to the health of the metabolism, in particular the function and health of the thyroid gland.

When the diet contains more PUFA then can be oxidized or detoxified, fat stores will contain a disproportionate amount of fatty acids. In this situation, fat cells will hold on to the saturated fats, as they prefer saturated fats for their own energy.

Because PUFA’s have greater water solubility they are preferentially released into the blood duringstress.

Because they react with oxygen in our body, it interferes and limits the oxygen availability needed


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for oxidative metabolism. When there are an excess of PUFAs in circulation our oxygen supply becomes very depleted creating a hypoxic environment. When these fats are oxidized they use up to 3X more oxygen than our body uses to oxidize glucose.

A SHORT HISTORY ON HOW VEGETABLE OILS MADETHEIR WAY INTO THE AMERICAN DIET

Vegetable oil, in its current form, was non- existent before the invention of the oil seed expeller in 1850. Prior to this most fat consumption was from animal sources such as meat, tallow, lard, butter, cream and coconut oil.

The first oils to be pressed were seeds like flax, which were then used as the base of paints and varnishes. It was not until the turn of the century when we started using petroleum as the base for paints that the oil extraction industry started scrambling for other places to sell their oils.

This led to a faulty experiment done in the 1920’s by George and Mildred Burr, which demonstrated that linoleic acid or Omega 3 was a “essential fatty acid” that the body could not make and had to be ingested through the diet. Without looking any deeper or questioning the validity of the experiment, the linseed industry ran with it. Today this highly marketed health product is now a billion dollar industry.

Although the same study was repeated time and time again and disproved, the industry has continued to hand select studies in favor of their claims and omitting any study proving otherwise.

According to Ray Peat, PhD “there is no such thing as EFA deficiency. Humans have the ability to produce Omega-9. The natural and protective Omega-9 is not considered essential because it is produced by the body from unsaturated fats converted from glucose.” It is the over consumption and excess of omega-6 and omega-fatty acids that inhibit the enzyme systems - desaturases and elongases - that form the protective omega-9 fatty acid.

Although the overall amount of fat consumption has not changed much since then, the type of oil being consumed has changed dramatically. Today, people consume, on average, 70 pounds of vegetable oils or polyunsaturated fatty acids (PUFA), throughout the year.

To add insult to injury, the animals we eat are exposed to diets containing genetically modified pesticide treated seeds and grains. Further, increasing the unsaturated fats in the animal tissue weconsume!

The physiological effecTs of over-consuming pufa’s

Although EFA’s are marketed as safe, Dr. Ray Peat has presented legitimate research scientifically proving the toxicity and life threatening adverse effects of fish oils and other polyunsaturated fats.


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Unsaturated fats create a destructive pathway in which they:

• Lower blood glucose levels through increasing insulin levels• Inhibition of thyroid function through suppressing mitochondrial respiration or energy production at the level of the cell leading to a hypo-metabolic state or hypothyroidism• Metabolize carbohydrates into fat• Cause deterioration of brain, muscles and gonads• Increase clotting• Oxidize cholesterol and produce LDL• Inhibit proteolytic enzymes in the gut leading to maldigestion, malabsorption, leaky gut syndrome and the production of endotoxin- all of which overburden the liver• Damage the thymus and influence immunodeficiency

IMPORTANCE OF CHOLESTEROL

The cholesterol hypothesis stating, the fat we eat is directly responsible for the amount of cholesterol in our blood, is false considering eighty-percent of the cholesterol in the bodyis produced by the liver and only 20% comes from food in thediet.

The liver manufactures only the amount needed to maintain homeostasis and that amount is person specific. Elevated blood cholesterol is a reflection of thyroid function. Both thyroid hormone and vitamin A are required for the conversion of cholesterol to the protective steroidal hormones. Thyroid also supports the body’s ability to produce cholesterol.

Cholesterol production is the first stage in handling the stress reaction and is essential to the production of all protective steroidal hormones.

The steroid hormones system is the most powerful stress induced system so levels in the body are a good determination of the body’s ability to adapt to stress. The increased production of cholesterol itself is a primitive, defensive, anti-stress system.


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beneFits oF CoConut oilCoconut oil is a saturated fat used for thousands of years in tropical regions for its healing and protective benefits. Coconut oil is very heat-stable, which makes it well suited to high temperature cooking as well as the temperature of the human body. Unlike unsaturated fats from vegetable and seed oils, coconut oil is slow to oxidize and thus resistant to rancidity.

The molecular composition of coconut oil is what distinguishes it from other fats. Coconut oil requires less energy for breakdown and is the only fat that does not require pancreatic enzymes for digestion. Coconut oil is also easily absorbed and used for immediate energy rather then being stored as fat.

WEIGHT LOSS:When the metabolism is slow the body burns energy at a slower rate often resulting in excess weight gain. Coconut oil increases the metabolism and has been shown to be thermogenic!

Coconut oil has less fat calories then other fat. Because MCFA’s are smaller then other fatty acids, coconut oil contains more glycerol per gram then other oils. Glycerol is an alcohol, therefore yielding only 7 calories per gram.

LOWERS CHOLESTEROL:Coconut oils metabolic effects on the thyroid support the conversion of pregnenolone into cholesterol. Adequate thyroid hormone and vitamin A are also essential in the conversion of cholesterol into the necessary anti-aging steroids.

ABSORPTION:Improves the absorption of calcium and magnesium and amino acids.

GALLBLADDER REMOVAL:When the gallbladder is removed the small amount of bile that is transferred from the liver to the small intestine is not enough to adequately function in fat digestion, even when moderate amounts are consumed. People who have had their gallbladder removed benefit greatly from the use of coconut oil as the MCFA’s do not require bile.


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DIABETES:In diabetes or any other hypo-metabolic state, the cells are deprived of glucose, the fuel needed for energy. Because coconut oil does not require enzymes for metabolism, it places less demand on the enzyme production of the pancreas. Coconut oil supplies energy to the cell, improves insulin secretion and utilization of glucose.

ANTIMICROBIAL AND ANTIFUNGAL:Nature has provided natural protective properties during growth to plants and animals. Tropical warm weather is a breeding ground for bacteria and organisms. Coconut oil has antimicrobial, antiviral and antifungal properties due to the tropical regions in which coconut trees grow.

It is the MCFA’s themselves that provide the antimicrobial properties of coconut oil. 48% of coconut oil consists of lauric acid. Lauric acid is converted into the fatty acid monolaurin. Monolaurin protects infants from viral, bacterial or protozoal infections. Coconut oil is a common ingredient in infant formula due to its protective properties and because it supplies easily digestible nutrients

SUPPORTS THE IMMUNE SYSTEM:Coconut oil supports the immune system with its antimicrobial properties acting as barriers to pathogenic organisms.

ANTIOXIDANT:Coconut oil acts as an antioxidant in the body because it neutralizes the highly reactive PUFAS and stops the chain reaction that creates free radicals. This results in less damage to enzymes and hormones essential to the digestion of proteins and the secretion of thyroid hormone.

Protecting hormones enable us to utilize insulin more efficiently, thereby assisting in the regulation of blood sugar.

BODY LOTION:If you cannot consume it, it does not belong on the skin!

Most lotions contain high amounts of PUFA’s, which penetrate the skin and are absorbed into the tissues and bloodstream. The free radical deterioration of these oils dry and age skin.

Coconut oil is easily absorbed into the skin and makes a great ointment for the relief of dry, rough and wrinkled skin. It is also useful as a topical ointment for eczema and other skin conditions. The antiseptic fatty acids help to prevent fungal and bacterial infections on the skin.

IMPROVES DIGESTION:Coconut oil is a good choice for those suffering from GI disorder and for infants due to it’s easy absorption. Coconut oil places less stress on the digestive and enzyme systems, consequently conserving the body’s energy.


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HOW MUCH COCONUT OIL SHOULD I EAT?

Start by introducing ½ teaspoon per day and increase slowly (3-5 days). Adverse reactions may occur if increased too fast. If you increase to a higher intake and experience any adverse reactions, taper back down until your digestive system is strong enough to tolerate. This will vary for everyone.

The coconut oil you purchase should not taste or smell like coconut and should be solid at room temperature.

HOW CAN I USE COCONUT OIL IN MY DIET?

Coconut oil can be used in just about every recipe.

• Add it to coffee, tea, soup or broth

• Saute vegetables, fruit, cook eggs

• Add to smoothies

• Take it by the spoonful

• Use to grease when baking

• Soften and use it on a carrot salad

conscioUs condimenTs


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conscioUs condimenTs

CoConut Mayonnaise: (yields: 1 CuP)Coconut mayonnaise is a great alternative to conventional mayonnaise loaded with harmful PUFA’s. Keep in mind, It will harden in the refrigerator. When using it be sure to remove it from the refrigerator for softening prior to use. If coconut oil is not available, increase extra-virgin olive oil from 1/2 cup to a full 1 cup.

INGREDIENTS:1/2 cup coconut oil-melted1/2 cup extra-virgin olive oil1 whole egg, room temperature2 egg yolks, room temperature1 T mustard1 T fresh lemon juice1/2 tsp. pure sea saltDash of paprika powder

INSTRUCTIONS:1. Mix both coconut oil and extra-virgin olive oil together in a measuring cup for easy pouring.2. Mix the remaining ingredients in a mixing bowl or a kitchen aid and beat together with a whisk. Please don’t use a food processor or blender because the metal blades tend to give the mayonnaise a metallic taste, plus the heat from the machine can heat the oils which needs to be prevented.3. Slowly add the oil into the egg mixture. Start off drop by drop until it starts coming together and then add more oil as it begins to thicken. Adding it too quickly will separate the mayonnaise. 4. Store in a glass container.

1 Serving: 1 TablespoonCalories: 115Protein: 1.2 gramsCarbs:0 gramsFats: 16 grams


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hoMeMade CoConut Milk: (yields: 1 1/2 CuPs) Coconut Milk is a staple in many of these recipes. It’s almost hard to find a healthy coconut milk, free of any fillers and gums. The only brand found to be free of any additives is Golden Star Trading Coconut Milk. The pulp left over can be used to be make Coconut Macaroons.

INGREDIENTS:1 cup unsweetened shredded coconut flakes2 cups water

INSTRUCTIONS:1. Heat water in a pot but do not bring to a boil.2. Place the shredded coconut flakes and 1 1/2 cups of water in a blender and blend for 2-3 minutes.3. Place a colander over a bowl lined with cheesecloth.4. Place the coconut mixture into the colander. Twist and squeeze the cheesecloth to extract the milk into the bowl.5. Return the coconut mixture into the blender, add the remaining 1/2 cup of water and blend for 2 minutes. Squeeze through the cheesecloth again. 6. Save the pulp for Coconut Macaroons if desired.

1 Serving: 1/4 cupCalories: 125Protein: 1.4gramsCarbs:5 gramsFats: 11 grams


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hoMeMade butter: (yields 8oz.)Making your homemade butter is simpler than most people think. Using the best quality raw heavy cream is ideal, if raw cream is not available, use a grass-fed or 100% organic brand.

INGREDIENTS:2 cups raw, heavy cream or 100% organic heavy cream1/2 tsp. pure sea salt.

INSTRUCTIONS:1. Pour the cream into a mixer with a whisk attachment. The cream shouldn’t be too cold, best around 55F. 2. Whisk the cream on medium speed for 8-12 minutes, depending on the cream. The cream should become stiff and begin to breakdown. 3. Once the butter has collected on the whisk and the milky liquid has been separated, place the butter in a fine sieve and rinse with cold water until the water runs clear. This removes the remaining whey which turns the butter sour. The liquid remaining in the bowl can be strained and you can drink it as it’s true buttermilk.4. Squeeze as much excess water out of the butter with your hands. Place on a work surface and knead it with your hands adding the salt. 5. Wrap or place butter in a container. It will keep for 7-10 days in the refrigerator or freeze for future use.

1 Serving: 1 Tbl.Calories: 100Protein: 0 gramsCarbs:0 gramsFats: 11 grams


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siMPle syruP: (yields:1 CuP)Simple Syrup is a convenient way to sweeten your beverages. It is also easy to digest and offers a nice metabolic kick! Use it on top of fruit, in smoothies or in your favorite beverage. Use conservatively and always in balance with protein and fat!

INGREDIENTS:1 cup organic cane sugar1 cup water

INSTRUCTIONS:1. Combine sugar and water in a non-reactive pot and mix well till it’s a consistency of wet sand.2. Bring to a boil and simmer for 3-5 minutes or until liquid is clear and sugar has dissolved. 3. Cool down and store in a glass bottle in the refrigerator. It will last several months. 4. **You can also add a vanilla bean to the syrup for enhanced flavor.

1 Serving: 1 tablespoonCalories: 45Protein: 0 gramsCarbs:12 gramsFats: 0 grams


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hoMeMade riCotta Cheese: (yields: 2 CuPs)Ricotta cheese is a great way to get your protein. Paired with some fruit and honey this makes for a great small meal or snack!

INGREDIENTS:2 quarts whole milk1 cup heavy cream1/2 teaspoon salt2 T lemon juice

INSTRUCTIONS:1. Line a large strainer with a layer of cheesecloth and place it over a large bowl.2. Slowly bring the milk, cream and the salt to a rolling boil in a 6-quart heavy pot over moderate heat, stirring occasionally to prevent scorching. 3. Add lemon juice. Reduce heat to low and simmer, stirring constantly, until mixture curdles, about 2 minutes.4. Pour into the lined strainer and let drain for 30 mins to 1 hour. You don’t want to let it get too dry. After discarding the liquid, chill the ricotta, covered. It will keep in the fridge for 2 days.

1 Serving: 1/4 cupCalories: 225Protein: 15 gramsCarbs: 5.4 gramsFats: 17.2 grams


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Ghee-ClariFied butter: (yields: around 3/4 CuP)Ghee is a clarified butter used in Indian cuisine. The process of clarifying butter removes all the water and milk solids making it a wonderful cooking fat...it won’t burn like butter does if heated too high.

INGREDIENTS:1 Lb. Butter , cubed

INSTRUCTIONS:1. Put butter into a small saucepan and turn on to a low heat. Let the butter gently melt.2. Once the butter has melted, it will have separated into three layers 3. Skim off the foamy layer of milk solids that float on the top.4. The clear, yellow butter is ghee/clarified butter.5. Remove from the heat and let it set for 10 minutes to cool down.6. Strain it through cheesecloth or fine sieve into a clean glass jar.

**Ghee will store for a long time. You can keep it room temperature or refrigerate it.

1 Serving: 1 Tbl.Calories: 135Protein: 0 gramsCarbs: 0 gramsFats: 15 grams


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hoMeMade yoGurt: (yields:12 servinGs)When making homemade yogurt it is imperative that everything be kept as clean as possible as external bacterias can affect the yogurt. Raw milk is recommended for this recipe, however100% organic can be substituted if necessary. Avoid the use of commercial brand dairy products.

*Reserve 2-3 T of yogurt from each batch for use as a starter for future batches.

INGREDIENTS:1/2 cup organic yogurt, containing live and active cultures1/2 gallon milk- raw, organic preferred.

INSTRUCTIONS:1. Heat the milk in a stainless steel or ceramic pot over medium heat, stirring often.2. Heat the milk until it starts to boil, it will begin to froth and steam. 3. The milk needs to be brought up to 180F. Use a candy thermometer to test. Next cool down the milk to 110F.4. Once the milk has come down to 110F, add the yogurt and stir in gently.5. Cover the pot with a clean towel and set in the oven with just the light on to incubate for 12-14 hours. 6. Strain through a cheese cloth over a colander to strain the remaining whey.7. Store in sterilized glass jars. 8. **Reserve 1/2 cup for the next batch of yogurt you will make

1 Serving: Calories:91Protein: 9 gramsCarbs: 12 gramsFats: 1 gram


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vinaiGrette: (yields: 2 CuPs)This simple vinaigrette recipe can be use for any salad, vegetable or side dish. Citric acid from vinegar or citrus juice could be used.

INGREDIENTS:1/3 cup balsamic vinegar ( raw apple cider vinegar, lemon juice or any other vinegar)2 T great lakes gelatin hydrolysate2 T Dijon mustard2-3 roasted garlic cloves, smashed into a paste1 cup extra-virgin olive oil1/2 cup coconut oil, meltedPurse sea salt and ground white pepper

INSTRUCTIONS:1. Mix vinegar and gelatin in a small bowl until incorporated.2. Place the vinegar/gelatin mixture, mustard, garlic cloves, salt and pepper in a glass jar or large bowl.3. Mix with a hand-blender and slowly add the oils in a slow steady stream until it is fully emulsified. If you don’t have a hand-blender, then a whisk by hand will be fine.4. Keep in a glass jar and it can be stored at room temperature for a few weeks.

**You can store in the refrigerator but take it out a half hour to soften the coconut oil.

1 Serving: 1 TCalories: 95 Protein: 1 gramsCarbs: 0.4 gramsFats: 11 grams


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roasted GarliC: Roasted garlic brings a rich, aromatic flavor, cuts through the bitterness and neutralizes certain toxic properties of garlic.

INGREDIENTS:3 more heads of garlicCoconut oil-meltedPure sea salt.

INSTRUCTIONS:1. Preheat the oven to 425 degrees F.2. Peel away the outer layers of the garlic bulb skin, leaving the skins of the individual cloves intact. Using a knife, cut off 1/4 to a 1/2 inch of the top of cloves, exposing the individual cloves of garlic.3. Place the garlic on a baking sheet or pyrex dish and drizzle a few teaspoons of coconut oil on the garlic, using your fingers to make sure the garlic heads are well coated.4. Wrap the garlic in parchment paper. Standard recipes suggest using aluminum foil which we need to avoid. 5. Bake for 35-45 minutes till the garlic cloves are soft.6. Allow the garlic to cool down. Use a small small knife cut the skin slightly around each clove. Use your fingers to pull or squeeze the roasted garlic cloves out of their skins.7. Store in a glass container with some extra-virgin olive oil in the refrigerator.

1 Servings: 1 cloveCalories: 45Protein: n/aCarbs: n/aFats: n/a


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CreaMy Chevre -red Wine vineGar dressinG: (yields: 3/4 CuP)Goat cheese (chevre) adds a creamy twist to this delicious dressing or dip!

* It will keep for 3-4 days in the refrigerator.

INGREDIENTS:6 oz soft raw goat cheese:chevre ( feta can be substituted)2 T chianti red wine vinegar1 T great lakes gelatin hydrolysate3 T extra-virgin olive oil6 T water1/2 tsp. thyme leaves-finely choppedPure sea salt and ground black pepper

INSTRUCTIONS:1. Mix vinegar and gelatin together.2. In a large bowl, mash the goat cheese with vinegar/gelatin mixture and thyme with a fork until its fairly smooth.3. Mix in the extra-virgin olive oil and water until it is smooth. If it is too thick, add additional oil, vinegar or water.4. Season with salt and pepper.5. Store in glass container up to 3-4 days.

1 Serving: 1 TCalories: 107Protein: 5 gramsCarbs: 1 gramFats: 10 grams


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sMoky barbeCue sauCe: (yields 2 CuPs)Enjoy BBQ sauce guilt free and worry free! Making your own BBQ sauce ensures quality ingredients and no added preservatives and fillers!

INGREDIENTS:2 T butter 2 T coconut oil1/2 onion, grated2 garlic cloves, peeled and finely chopped1 15 oz. jar crushed tomatoes1/2 cup raw apple cider vinegar2 T organic cane sugar1/4 cup molasses1=2 chipotle peppers in adobe (use only if there is no vegetable oils in the adobe)2 tsp. chipotle powder or spanish smoked paprika1 teaspoon liquid smokePure sea salt to taste

INSTRUCTIONS:1. Heat the butter and coconut oil in a non-reactive pot and add the grated onion. Sprinkle a little salt over the onion.2. Cook till the onion turns light brown and then add the garlic and cook for another minute.3. Add the tomatoes, chipotle powder, sugar,vinegar, molasses, and liquid smoke. 4. Stir to combine and let this simmer for 5 minutes. Taste it and season to liking. (additional salt and/or chipotle powder may be desired).5. Let it simmer, uncovered, for an hour.Season to taste.

1 Serving: 1 TCalories: 24Protein: 0.3 gramsCarbs: 3 gramsFats: 2 grams


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hoMeMade sWeetened Condensed Milk:(yields:2/3 CuP)A great alternative to cream and sugar in your morning coffee! Substitute for canned, condensed milk.

INGREDIENTS:1 1/2 cups whole milk2 T great lakes gelatin hydrolysate1/2 cup organic cane sugar3 T butter1 tsp vanilla extract

INSTRUCTIONS:1. Mix milk and gelatin together in a heavy-bottomed saucepan., then add the sugar. Stirring often, bring to a low simmer over medium-low heat. As soon as steam starts lifting off the milk, lower the heat even further. When the sugar is entirely dissolved, put the heat as low as it can go.2. Reduce by half (could take up to 2 hours), stirring once in a while.3. Once reduced, add the butter and vanilla extract.Let it cool.4. Will keep for a few days or freeze for future use.

1 Serving: 1 Tbl.Calories: 95.3Protein: 2.4 gramsCarbs: 11.3 gramsFats: 5 grams


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hoMeMade CreaM Cheese: (yields: 8oz)This recipe is an alternative way to make cream cheese if or when raw milk isn’t available.

INGREDIENTS:2 cups organic half and half1/2 cup heavy cream1 T buttermilk

INSTRUCTIONS:1. Heat the half and half and cream in a saucepan to 100F. Remove from the heat and add the buttermilk. Pour into a sanitized glass bowl.2. Cover the bowl with a large plate and wrap some kitchen towels around the bowl; place in a warm area (best to leave on top of the oven). Let it sit for 24hours. The mixture should have a firm yogurt consistency. If not, let it stand a few more hours.3. Pour the yogurt into a cheese cloth-lined colander over a bowl and let the whey separate from the mixture; (around 30 minutes). Fold the cheese cloth over the cheese, drain out the whey in the bowl and place the colander back over the bowl, cover and refrigerate for 36-48 hours.4. Place the cream cheese in a glass container and store in the refrigerator up to two weeks.

1 Serving: 1 TCalories: 55Protein: 2.1 gramsCarbs: 0.0 gramsFats: 6 grams

gelATin/Jello/cUsTArds


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gelATin/Jello/cUsTArds

***These snacks need to be sued very therapeutically and are not meant to replace nutrient dense fruit and vegetables

CoFFee Jello shots: (yields:12 bite-size PieCes) Coffee jello shots are a new fun, innovative and convenient approach to your morning or afternoon coffee.

Homemade condensed milk is recommended for this recipe however raw heavy cream can be used in place.

INGREDIENTS:2 1/2 T. great lakes unflavored gelatin1/2 cup water2 cups brewed organic coffee1 cup homemade sweeten condensed milk 1/3 cup organic cane sugar-(Use only if you don’t use the condensed milk)1 cup raw heavy cream or milk. (Use only if you don’t use the condensed milk)

INSTRUCTIONS:1. In a bowl, mix the water and gelatin together with a fork to help incorporate it. Allow the gelatin to bloom for 10 minutes.2. Heat the coffee in small pot, add the gelatin and stir till it dissolves.3. Add the condense milk. **If you don’t use condensed milk, use the cream and sugar instead.4. Pour the coffee mixture in 8x9 pyrex dish and let it set to cool. Place in the refrigerator for at least 4 hours.5. Cut into desired pieces.

1 Serving: Calories 86 Carb: 13.9 grams Protein: 5 grams Fats: 4 grams


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Citrus snoW Jello: (yields:4 -6 servinGs)Citrus snow jello is an easy pre-made snack for an on-the-go snack. Coupled with quality protein and fat, citrus snow jello make a perfect energy packed, well-balanced meal or snack!

INGREDIENTS:1 T great lakes unflavored gelatin1/4 cup cold water1 cup boiling water1/2 cup organic cane sugar plus 1 T1/3 cup citrus juice (lemon, orange, lime, etc.)1 T grated citrus zest3 large egg whites at room temperature (let set outside refrigerator for approx. 45 minutes)

INSTRUCTIONS:1. Stir gelatin into cold water in a large bowl and let stand 5 minutes.2. Add boiling water, 1/2 cup of sugar, citrus juice and zest.3. Let it cool down until it resembles the consistency of thickened egg whites.4. In a mixer, beat egg whites until it reaches soft peaks, add the remaining 1 T of sugar and beat until slightly stiff.5. Beat gelatin mixture at medium-high speed until very frothy (approx. 1 to 2 minutes).6. Add whites to gelatin mixture and beat for another minute or two.7. Pour into cups or mold and set for 3 hours in the refrigerator.

1 Serving: Calories 129Carb: 30 grams Protein: 5 grams Fats: 0 grams


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oranGe CreaM Gelatin:Orange cream gelatin is a brilliant rendition of a childhood favorite orange creamsicle. Loaded with a perfect balance of amino acids and other nutrients Orange cream gelatin is a quick and simple snack to have anytime.(Yields: 8-10 bite servings)

INGREDIENTS:2 -1/2 T great lakes unflavored gelatin2 cups boiling water2 cups of homemade vanilla ice cream (or any organic brand with no thickeners or gums)3/4 cup fresh orange juice, no pulp1/2 tsp. pure sea salt.

INSTRUCTIONS:1. Grease a 8x10 pyrex dish with some coconut oil.2. In a large bowl, dissolve the gelatin in boiling water.3. Stir in the ice cream, orange juice and salt.4. Pour into the pyrex dish and let it set overnight in the refrigerator.5. Cut into bite size pieces.

1 Serving: Calories 85Carb: 10 grams Protein: 4grams Fats: 4 grams


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Panna Cotta: (yields: 8 servinGs)Panna Cotta is a simple and delicious custard that can be enjoyed as a snack or dessert. Infuse your favorite spices or add fruit for variety.

INGREDIENTS:1 3/4 T great lakes unflavored gelatin6 T cold water4 cups raw,organic heavy cream or half-and-half1/2 cup organic cane sugar2 tsp.vanilla extract or 1 vanilla bean split lengthwiseCoconut oil for greasing

INSTRUCTIONS:1. Lightly grease custard cups or small bowls with some coconut oil.2. Mix the gelatin into the cold water in a medium-sized bowl and let stand 5 to 10 minutes.3. Heat the heavy cream and sugar in a saucepan. Once the sugar is dissolved, remove from heat and stir in the vanilla extract.4. Pour the very warm heavy cream mixture over the gelatin and stir until the gelatin is completely dissolved.5. Divide the Panna Cotta mixture into the prepared cups. Chill them until firm. This process will take at least two hours but four hour is suggested.6. Remove and enjoy with some fresh fruit or fruit compote.



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GuMMy squares: (yields:16 servinGs) Here is another oldie made goodie treat! Experiment with different juices for a variety of flavors ( orange, cherry, apricot, etc.). Enjoy them on their own or topped with whipped cream.

INGREDIENTS:1 cup water½ cup great lakes unflavored gelatin gelatin powder1 cup organic cane sugar Juice of choice to moisten sugar 1 lemon, juiced1/2 tsp.vanilla extract

INSTRUCTIONS:1. Place gelatin in a bowl and add the water. Mix well and let it bloom for 15 minutes.2. Grease a 8x9 pyrex dish with coconut oil.3. Put sugar in a saucepan and cover with enough juice to moisten the sugar to the consistency of wet sand.4. Bring to a boil till sugar runs clear.5. Add the gelatin and vanilla to the sugar/juice mixture and melt over medium heat.6. Put mixture into pyrex dish and let it cool and set for at least 6 hours.7. When set, cut in small square pieces. Keep in air-tight container.



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baked Custard: (yields:4 servinGs)Who says to be healthy you cannot enjoy a little cremebrulee? Packed with high amounts of nutrients and balanced in carbohydrate, protein and fat, cremebrulee is a perfect daytime or nighttime snack. Add a little fruit compote and whipped cream if desired.

INGREDIENTS2 cups organic milk 1/4 cup organic cane sugar4 T great lakes gelatin hydrolysate1/8 tsp salt3 large eggs1 tsp. vanilla extract

INSTRUCTIONS:1. Preheat oven to 325 F

2. Blend milk, sugar, gelatin and salt.3. In separate bowl, beat eggs and vanilla, then add eggs to milk mixture and blend again.4. Pour mixture into 1½-quart (8x9) glass or ceramic dish.5. Cook for 1 hour or until golden brown on top. 6. Let it cool and serve.

1 Serving: Calories 200Carb: 18 grams Protein: 15 grams Fats: 7.8 grams


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oranGe Flan: (yields:6 servinGs)If orange is not your flavor, maybe mandarine or clementine are? Whatever your preference, flan, similar to custard, is a well-balanced daytime or nighttime snack. For a little added yumminess, top with coconut whipped cream.

INGREDIENTS:2 1/2 cups orange juice, pulp free1/2 cup organic cane sugar2 large eggs10 large egg yolks1/2 tsp. vanilla extract1/8 tsp. pure sea salt.

INSTRUCTIONS:1. Preheat oven 300F.2. Heat the orange juice and sugar together in a saucepan, stirring until the sugar dissolves. Remove from the heat.3. In a large bowl, beat the eggs and the eggs yolks together. Beating constantly, slowly add the heated orange juice in a slow stream until well combined. 4. Strain the mixture into another bowl. Pour the mixture into six 8oz ramekins in a large shallow dish or roasting pan.5. Carefully pour enough boiling water into the pan to come halfway up the sides of the ramekins. 6. Bake the flans for 30-35 minutes until the tops are set. Take the ramekins out of the pan and let them cool to room temperature. Cover and refrigerate overnight.7. Serve with whipped cream.

1 Serving: Calories 275Carb: 26.6 grams Protein: 15.1 grams Fats: 12.6 grams

meTABolic mixers


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meTABolic mixers

oranGe CreaMsiCle shake: (yields: 10 oz. servinG)The orange creamsicle shake is a perfectly balanced snack for any day and anytime!

INGREDIENTS:1 T water1 T great lakes gelatin hydrolysate. 8 oz fresh orange juice ,pulp-free1 large raw egg or two egg yolks.2 T vanilla ice cream, homemade or organic, free from gums and fillers1/4 tsp salt, more if desired

DIRECTIONS:1. Reconstitute gelatin with the water in a large glass or blender and mix well.2. Add rest of the ingredients and blend.

1 Serving:Calories: 475Carbs :34 gramsProtein: 37 gramsFat:28 grams.


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CoConut JuiCe sPritzer: (yields: 11oz. servinG)This combination of coconut juice (or water) and carbonated water is a refreshing drink that offers loads of electrolytes and other minerals.

INGREDIENTS:8 ozamy and brian'’s coconut juice /water3 oz carbonated water ( Fiuggi, San Benedetto, San Pellegrino, Perrier, Saratoga)Pinch of pure sea salt

INSTRUCTIONS:1.Combine all ingredients in large glass. The salt will release a large amount of gas in the carbonated water for better absorption.

**Optional: Add a tablespoon of Great Lakes Gelatin Hydrolysate for added protein and consume a tablespoon of coconut oil along with the drink to balance the macronutrient ratio.

1 Serving:Calories: 101Carbs :19 gramsProtein: 0 gramsFat:0 grams.


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Milkshake (Faux eGGnoG) (yields:12oz servinG)Similar to the holiday egg nog, sans the alcohol, this version of eggnog offers a perfectly balanced ratio of macronutrients making it a perfect day or night time snack.

INGREDIENTS:1 T water1 T great lakes gelatin hydrolysate10 oz raw Milk1 whole raw egg2 T simple syrup, honey, vanilla ice cream, or maple syrup1/4 tsp. pure sea salt, more if desired)

INSTRUCTIONS:1. Mix gelatin with the water in a large glass or blender.2. Add the rest of the ingredients and blend well.

1 Serving:Calories: 430Carbs :34.4 gramsProtein: 24 gramsFat: 21.1 grams.


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hot ChoColate: (yields:8oz servinG) Another traditional comfort drink made nutrient rich and perfect for snacking and boosting the metabolism! Add a little gelatin and coconut oil and marshmallows and whala!!

INGREDIENTS:1 cup whole, raw milk1 T great lakes gelatin hydrolysate2 T unsweetened cocoa powder, soy-free1-2 oz. bittersweet chocolate (Enjoy Life recommended)1-3 tsp. coconut oil1/4 tsp. pure sea saltHomemade marshmallowsDash of ground cinnamon, optional

INSTRUCTIONS:1. In a medium saucepan heat the milk, gelatin, cocoa powder and salt, whisking until it comes to a low boil.2. Remove from the heat and add the bittersweet chocolate, whisking until it’s completely melted.3. Add coconut oil and marshmallows. Sprinkle some cinnamon, if desired.

** 1 T of simple syrup or honey can be substituted in place of the homemade marshmallows

1 Serving:Calories: 450Carbs :42 gramsProtein: 19 gramsFat: 30 grams.


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sMoothies: (yields: 2 -8oz servinGs)Packed full of nutrients, this on-the-go delight is a convenient alternative to a sit down and eat type meal.

INGREDIENTS:1/2 cup water2 T great lakes gelatin hydrolysate1/2 cup raw milk or coconut milk1 cup fresh or frozen fruit 1/4 tsp. pure sea salt ,more if desired

INSTRUCTIONS:1. Mix water and gelatin together till the gelatin is dissolved.2. Place in blender with the rest of the ingredients or a large glass with a hand-blender and puree till smooth.

**If using berries, puree and strain the seeds beforehand.



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daily o.J. (yields :8 oz servinG)INGREDIENTS:1 tbl. water1 tbl. great lakes gelatin hydrolysate1 cup fresh squeezed (or organic brand) organic orange juice, pulp free1/8 tsp pure sea salt, more if desiredDash of sodium bicarbonate (baking soda)

INSTRUCTIONS: 1. In a large glass, mix the water and gelatin together until the the gelatin is diluted.2. Add the rest of the ingredients.



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oranGina: (yields :10oz servinG)Orangina is a popular soda in France made with a variety of citrus juices.

INGREDIENTS:1 T water1 T great lakes gelatin hydrolysate6 oz fresh, squeezed orange juice4 oz carbonated water (Fiuggi, San Benedetto, San Pellegrino, Perrier, Saratoga)Pinch pure sea salt

INSTRUCTIONS:1. Mix the water and gelatin in a large glass to dissolve. Add the orange juice, carbonated water and salt.

1 Serving:Calories: 82Carbs :18.7 gramsProtein: 6 gramsFat: 0.5 grams.


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bed tiMe tea: (yields :8oz servinG) An insomniacs dream! This combination of gelatin, salt, and fats help down-regulate adrenalin making for a deeper more restful sleep.

INGREDIENTS:1 packet Yogi Bedtime tea, found in most stores8 oz of water, simmered1 T great lakes gelatin hydrolysate1-2 T raw heavy cream or milk1/4 tsp. pure sea salt,more if desired1-2 tsp. raw honey or simple syrup

INSTRUCTIONS:1. Place simmered water and tea bag in a cup and over for 3-5 minutes to let it infuse.2. Dispose bag and add the gelatin, mix well and then the remaining ingredients.3. Sip through the night before bedtime.

1 Serving:Calories: 143Carbs :18.2 gramsProtein: 6.4 gramsFat: 5.6 grams.

eggessenTiAls


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egg essenTiAls

PerFeCt hard-boiled eGGs: (yields: 12 eGGs) Cooking hard-boiled eggs is a science within itself. Eggs are a nutrient dense convenient food.Follow this recipe when cooking eggs for any dish; deviled eggs , egg salad or just on their own with a little sea salt.

INGREDIENTS:1 dozen pasture, organic large eggswater to cover1/3 cup pure sea salt

INSTRUCTIONS:1. Place eggs gently is a large pot. Cover with water by 1-2 inches.2. Add the salt and gently stir in. Taste the water, it should taste like the ocean. Add more salt if needed. Salt helps remove the skin from the eggs for easy peeling.3. Bring to a boil. Once it comes to a boil, remove from the heat and cover with a tight-fitting lid.4. Let it rest for 10 minutes exactly (11 if you are using jumbo size eggs) and remove the eggs from the pot immediately.5. Place the eggs in a large bowl with ice water and let them cool down. 6. Peel when needed.

1 Serving: 1 eggCalories: 70Carbs :0.6 gramsProtein: 6.3 gramsFat: 5.3grams.


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deviled eGGs: (yields: 8 servinGs)Deviled eggs are a easy and tasty, on the go, snack. Eaten with some fruit it makes a healthy, well balanced treat.

INGREDIENTS:8 large, pasture-raised, organic eggs4 T. coconut mayonnaise1T. dijon mustardSprinkle of paprikaPure sea salt and white pepper to taste.

INSTRUCTIONS:1. Cook eggs to a hardboiled as describe in the instructions above. 2. Peel and halve each egg, scoop out the yolks very gently with a small teaspoon.3. Mix the yolks with mayo, mustard, salt and pepper. 4. Use a zip lock bag, just fill one corner and cut off the tip and pipe the yolks into the eggs whites.5. Sprinkle with paprika.

1 Serving: 1 eggCalories: 70Carbs :1 gramProtein: 8 gramsFat: 12 grams


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Frittata: (yields 6 to 8 servinGs) An egg frittata is an oven baked omelette that can include any and all your personal favorites (cheeses, meats, vegetables). Whether you customize it with your favorite ingredients or prepare a simple version, frittatas are delicious served hot or cold.

INGREDIENTS:1 dozen large, pasture-raised, organic eggs3 T. heavy cream, milk or half and half.3-4 T. coconut oil or gheePure sea salt and white pepperHandful of raw cheeses (goat, parmesan, feta, ricotta, etc....)2 tbl. herbs, basil, parsley, and chives, chopped

INSTRUCTIONS:1. Preheat oven to 350F.2. Crack open one dozen eggs in a large bowl, add cream, herbs, salt and pepper and whisk vigorously (this will add air and fluffiness to your frittata).3. Heat an oven-proof 12” skillet and add the coconut oil/or ghee over medium heat until hot.4. Pour the egg mixture into the hot skillet,add any fillings you want at this time.5. Shake the pan gently as the eggs set to minimize sticking or gently press the egg away from the sides of the skillet to allow the uncooked mixture of egg to seep through to the sides of the skillet and set.6. Once the eggs start to firm up, place in the oven for 8-10 minutes, depending on your oven. Be sure it doesn’t firm up to quickly. You still want it a little soft in the center.7. Let it cool down and serve.

1 Serving: Calories: 260Carbs :0.4 gramProtein: 20 gramsFat: 20 grams


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eGG salad: (yields: 4 servinGs) A classic egg salad is another great way to incorporate hard-boiled eggs into the daily routine! For variety, add some curry powder, grated horseradish, paprika or any seasoning you might enjoy.

INGREDIENTS:8 large, pasture-raised, organic eggs , hard-boiled**1/2 cup mayonnaise 1 T. onion, finely diced1 tsp. dijon mustardPure sea salt and white pepper

**If making in advance, it’s best to use an extra-virgin olive oil mayonnaise instead of the coconut oil, as coconut oil will harden up.

INSTRUCTIONS:1. Peel the hard boiled eggs and mash them in a large bowl. Grating them with a cheese grater will give you the best results.2. Add the mayonnaise, mustard, salt and pepper to taste.3. Rinse the diced onion under old water and squeeze out excess moisture in a dish towel. This will help keep the onions fresh and remove any excess sulfur.4. Mix in the onions and taste for seasoning.

1 Serving: Calories: 322Carbs :1.4 gramProtein: 13 gramsFat: 30.6 grams

VegeTABle ViTAliTY


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VegeTABle ViTAliTY

Grated Carrot salad: (yields: 1 servinG)Incorporating carrot salads into your diet offers many benefits to your gastrointestinal function and hormonal balance by eliminating in toxic bacteria and excess estrogen. It should always be coupled with a full serving of carbohydrate, protein and fat and considered a part of your supplement regimen vs. part of your meal. Avoid eating after 3pm.

INGREDIENTS:1 medium carrot1 T raw apple cider vinegar or lemon juice1 T coconut oil or extra virgin olive oil ( or combination of both)Pinch of pure sea salt

*Optional- A few dashes of ground cumin, cinnamon, or some grated ginger for enhance flavor.

INSTRUCTIONS:1. Shred carrot with a hand grater into a bowl.2. Mix in remaining ingredients. If coconut oil is hard, melt slightly.3. Mix thoroughly

Serving:1Calories 142Carb: 5.8 grams Protein: 0.6 gram Fats: 13.7 grams


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PiCkled Carrots: (yields: 4 servinGs)If you find you are on the go and cannot seem to get the carrot salad in, pickled carrots are a great alternative making it more convenient to grab and go! Carrots in any form should never be eaten without carbohydrates, proteins and fats.

INGREDIENTS:1 pound carrots, peeled1 cup raw apple cider vinegar1 1/4 cups water1/4 cup organic cane sugar2 garlic cloves, cut in half1 1/2 teaspoons fennel seeds 1/2 tsp. red pepper flakes1 1/2 tablespoons pure sea salt1 bay leaf

INSTRUCTIONS:1. Cut the carrots into stick approximately 3 inches lengthwise. Bring a medium-sized non- reactive pot of lightly-salted water to a boil.2. Cook the carrots in the water for one minute. Drain them in a colander and rinse under cold water. Drain thoroughly.3. In the same pot, heat the vinegar, water, sugar, garlic, fennel seeds, red pepper flakes, salt and bay leaf. Once it begins to boil, reduce the heat and simmer for two minutes.4. Remove from heat and add the carrot sticks. Cool until room temperature, then put into jars and chill.5. Carrot sticks should be made at least one day in advance, and will keep for up to four weeks in the refrigerator.

Serving: 3 carrot sticksCalories:5Carb: 0.9 grams Protein: 0 gramsFats: 0 grams


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braised aPPle, Pear, Potatoes and baCon: (yields:6-8)INGREDIENTS:1 T coconut oil1/2 lb. bacon, cut into chunks3 T butter1 large onion, chopped1 pear, pealed, seeded and sliced1 apple, peeled, cored, and sliced1 T organic cane sugar1 lb. yukon gold potatoes, peeled, 1/2 inch cubes3 T heavy creamPure sea salt an ground white pepperChopped chives and parsley

INSTRUCTIONS:1. In a large casserole, render the bacon pieces over medium heat until the bacon is almost crisp. Strain the fat out.2. Add the coconut oil, butter to the casserole with the bacon and cook the onions until softened. Add pear, apple, and sprinkle the sugar over the top and stir.3. Add the potatoes, plus enough water to barely cover. Bring to a low boil, reduce the heat and simmer for about 30 minutes until most of the liquid has evaporated.4. Season with salt and pepper and cream. Simmer for another 5 minutes , mix in the herbs.

Serving: 1Calories: 218Carb: 23.2 grams Protein: 3.2 grams Fats: 13.3 grams


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salad niCoise: (yields:2 servinGs)Inspired from the classic Mediterranean dish, Salad Nicoise, this salad is a great opportunity to incorporate fresh veggies! Add your favorite source of protein and make this a complete balanced meal!

INGREDIENTS:2 large heirloom tomatoes, cut into wedges1 medium cucumber, peeled, seeded and cut into 1/4” slices1 roasted red pepper, cut into strips 2-4 fingerling potatoes, cooked, peeled and sliced into rounds1/4 cup nicoiseolives,pitted1/2 small red onion,finely sliced1 large, organic, pasture-raised hard boiled egg, cut into 4 wedges1 T (each) basil and parsley, finely choppedpure sea salt and ground white pepper2-3 T balsamic vinaigrette

INSTRUCTIONS:1. In a large bowl, mix together; tomato, cucumber, red pepper, onion, olives and potatoes. Season with salt and pepper.2. Add the basil and parsley and balsamic vinaigrette and mix.3. Put on salad plates, with egg wedges of top and your favorite protein.

Serving: 1Calories: 214.6Carb: 22.4 grams Protein: 7 grams Fats: 12.5 grams


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baMboo shoot salad: (yields: 2 servinGs)Incorporating Bamboo shoot salads into your diet offers many benefits to your gastrointestinal function and hormonal balance by eliminating toxic bacteria and excess estrogen. It should always be coupled with a full serving of carbohydrate, protein and fat and considered a part of your supplement regimen vs. part of your meal. Avoid eating after 3pm. Bamboo shoots need to be cooked if found fresh. Most often they are found canned or vacuum-packed.

INGREDIENTS:14 oz. can bamboo shoots, drained and rinsed2 T coconut aminosJuice of 1 lime1 shallot, finely diced1 roasted garlic clove,minced2 T coconut oil or extra-virgin olive oil1/4 tsp. dried chili flakes1/8 tsp. organic cane sugar1 tsp. cilantro leaves, choppedPure sea salt to taste.

INSTRUCTIONS:1. In a medium size bowl, mix together the coconut aminos , shallots, lime juice, chili flakes, sugar and oil;blend well.2. Add the bamboo shoots and cilantro leaves, toss to mix and season to taste.

Serving: 1Calories:138Carb: 4 grams Protein: 1.1 grams Fats: 13.7 grams


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butternut squash and aPPle Puree’:(yields: 6 servinGs)Loaded with vitamin C, folate, vitamin K, and potassium Butternut squash and apple puree makes a great side dish for any meal or snack. Coupled with your favorite protein, this is a dish you wont be able to live without! Get creative and swap the butternut squash with yams or sweet potatoes and the apples for pears or quince.

INGREDIENTS:1 medium sized butternut squash, peeled, seed and cut into 1 inch pieces3 apples-(gala or fiji work well) ,peeled, seed and cut into 1 inch pieces3 T coconut oil, melted1/4 cup. heavy cream1 T butter1/2 tsp. ground cinnamon1-2T raw honeyPure sea salt and ground white pepper

INSTRUCTIONS:1. Preheat the oven to 425F.2. In a large bowl, mix the butternut squash and apples together, coating with salt and pepper.3. Spread them evenly in a casserole dish and bake for 30-45 minutes till fork tender.4. Put the squash/apple mixture into a mixer with a paddle attachment and mix till the squash is well blended. The apples might remain a little chunky. If you don’t have a mixer, a potato masher will be fine.5. Add the cream,butter,cinnamon, honey and season with salt and pepper.

Serving: 1Calories:186Carb: 24.6 grams Protein: 1.2 grams Fats:11 grams


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aPPle, CuCuMber and Feta Cheese salad:(yields: 4-6 servinGs)INGREDIENTS: 1 apple, peeled, seeded and diced1 cucumber, peeled, seeded and dicedPure sea salt8 oz. feta cheese or goat cheese1/4 cup extra-virgin olive oil2 T freshly-squeezed lemon juice1 T waterGround white pepper1 small red onion, peeled and finely,diced1 T each, parsley, dill, and mint

INSTRUCTIONS:1. Place the cucumber in a colander, mix with a light sprinkling salt, and let drain 30 minutes , shaking the colander from time to time.2. Crumble the feta into a bowl and mash together with the olive oil, lemon juice, water, and pepper.

3. Mix in the cucumbers, apples, onions, and herbs. Taste, and add more salt if desired.

Serving: 1Calories:243Carb: 7.4 grams Protein: 5.7 grams Fats: 22.3 grams


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roasted root veGetables: (yields: 6-8 servinGs) A mixture of carrots, rutabagas, pumpkin, sweet potatoes, butternut squash, yams, celery root, parsnips, and salsify all work well together. Use as many or as few as you desire.The key is to cut them to same size for even cooking. Roasted veggies are also great added to soups or puree’s.

INGREDIENTS:2 lbs of assorted root vegetables, peeled and cut into 1 inch pieces1 large red onion, peeled and diced1/3 coconut oil, meltedSeveral sprigs of fresh thymePure sea salt and ground white pepper2 T butter2 T raw honey or maple syrup

INSTRUCTIONS:1. Preheat the oven to 425ºF.2. Toss the cut vegetables on a baking sheet with the onion and coconut oil and thyme, seasoning with salt and pepper.3. Roast the vegetables in the oven, stirring once midway during baking, for 25-35 minutes, or until cooked through and browned on the outside.4. Remove the thyme sprigs and place in a large bow.5. Add the butter and honey/maple syrup-mix well. It will keep for 2-3 days.

Serving: 1Calories:82Carb: 18 grams Protein: 2 grams Fats: 2 grams


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ColeslaW: (yields:6-8 servinGs)For all you salad lovers who are choosing to eat like a human and not a cow, this salad offers a fresh, crunchy alternative to one of your ole time favorites!

INGREDIENTS:1 -1/2 cups jicama, peeled and cut into match stick (julienne)1 small zucchini, cut into match stick (julienne)1/2 red pepper, cut into match stick (julienne)1 small cucumber-peeled, seeded and cut into match sticks (julienne)1/2 medium sweet onion, thinly sliced1 granny smith apple, peeled, seeded cut into match stick (julienne)1 small carrot, shredded1 T parsley, chopped

DRESSING:1/2 cup greek yogurt 1/2 cup coconut mayoJuice of 1/2 lemon2 T distilled white wine vinegar1 tsp. organic cane sugarPure sea salt and ground white pepper2 tsp.ground horseradish (optional)

INSTRUCTIONS:1. In a mixing bowl, mix all the ingredients for the dressing and set to the side.2. In a large bowl, mix all the ingredients for the coleslaw, season with salt and pepper.3. Add the dressing and mix well. Let it sit for 30 minutes and serve.

Serving: 1Calories:174Carb: 12 grams Protein: 3 grams Fats: 13.7 grams


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yukon Gold Potato salad W/ blaCk olives, toMato, and Goat Cheese: (yields: 6 servinGs) Served warm this dish requires nothing more then the protein of your choice!

INGREDIENTS:1 lb. yukon gold or fingerling potatoes6 oz. raw, soft goat cheese (chevre)

DRESSING:3 T black olives, chopped2 shallots, sliced thin4 T tomato, seeded and chopped1 roasted garlic clove, diced2 T balsamic vinegar2 tsp. great lakes gelatin hydrolysate6 T extra-virgin olive oil1 tsp. thyme leaves, finely choppedPinch of red pepper flakes1 T (each) chives and parsley, choppedPure sea salt and ground white pepper

INSTRUCTIONS:1. Cook the potatoes (skins on) in simmering, salted water until just tender. When cool enough to handle, but still warm, peel the skins with a small knife and cut into 1/2 inch pieces.2. In a large glass bowl, mix all the ingredients for the dressing until well combined.3. Add the potatoes and toss with the dressing.4. Serve warm with goat cheese sprinkled on top.

Serving: 1Calories:277Carb: 15.3 grams Protein: 8.1 grams Fats: 21.3 grams


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roasted beet salad With oranGe vinaiGrette: (yields:4 servinGs)INGREDIENTS:4 red or golden beets or mixture of both, trim off the greens and peelCoconut oil

DRESSING:4 T extra-virgin olive oil3 T fresh squeezed orange juice,no pulp1 T orange zest, grated1 roasted garlic clove, smashed1 tsp. mint leaves, choppedPure sea salt and ground white pepper

INSTRUCTIONS:1. Preheat oven to 425F.2. In a large baking dish or pot with a lid, coat the beets with coconut oil and sprinkle with salt. Cover with a lid and cook in the oven for +/- 1 hour or until the beets are easily penetrated by a knife or fork.3. In the meantime, make the dressing. Add all the ingredients in a mixing bowl except the olive oil. Whisk the ingredients together and slowly drizzle the olive oil until well blended.4. Let the beets cool down until you can handle them with your hands. Take a knife and peel off the skins or rub inside a dish towel can rub the skins away.5. Cut into wedges and place in a mixing bowl. Add the dressing and toss.6. Serve warm. Sprinkle cheese on on if desired.

Serving: 1Calories:162Carb: 9.3 grams Protein: 2 grams Fats: 14.2 grams

medicinAlmArrows


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medicinAl mArrows

roasted bone MarroW: (yields: 4servinGs) Bone marrow is the soft, nutrient-dense substance found in the center of the bones. It is rich in fat, phosphorous, iron, vitamins A, E, D and K, thiamin and niacin, as well as smaller amounts of magnesium, calcium and zinc. The best source of marrow comes from the animal’s leg but other bone parts could be used as well to enrich homemade broths and stocks.

INGREDIENTS:8 veal or beef marrow bones (grass-fed), 2-3 inch cutsPure sea saltCoconut oil

INSTRUCTIONS:1. Place the bones in a bowl of ice water to cover, add 2 tablespoons salt, and refrigerate for 24 hours, changing the water 4 to 6 times and adding 2 more tablespoons salt to the water each time.2. Preheat the oven to 450F.Drain the bones and pat dry. Stand them up in a roasting pan coated lightly with coconut oil, and roast for 15 to 25 minutes, or until the marrow has pulled slightly and is warm in the center. To test, insert a metal skewer into the center of marrow, then touch it to your wrist to see if it is warm.3. Sprinkle additional sea salt and serve warm.

1 Serving: .Calories: 459Protein: 7.1 gramsCarbs: 0 gramsFats: 47 grams


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bone broth: (yields around 3-4 quarts) Roasting the bones first, not only gives the broth a rich flavor but also removes any acrid taste.

INGREDIENTS:5-7 lbs beef bones-grass fed animals (beef, lamb,or veal)-shanks/leg, feet, or tails4 carrots-cut into 1 inch rounds2 large onions-cut into 1 inch pieces1 leek-white part only, trimmed and quartered lengthwise1 celery root, cut into 1 inch pieces1 head of garlic, split across horizontally3 tomatoes, cut in half2 T apple cider vinegar2 bay leavesseveral sprigs of thyme, 1 bunch parsley stems, and 2 bay leaves, tied together1/2 tsp. white peppercornsfiltered cold water

INSTRUCTIONS:1. Preheat the oven to 425F, Scatter the vegetables over the bottom of a large roasting pan. Rinse the bones well under cold running water, pat bones dry, and place them on top of the vegetables.2. Roast, turning the bones once or twice until they are browned.3. Transfer the bones and vegetables to a large stockpot. Discard any fat from the roasting pan. Add 2 cups water to the pan and bring to a boil over medium heat, deglazing the pan by scraping up the browned bits from the bottom. Add this liquid to the stockpot, along with the tomatoes, split garlic head, bay leaves,parsley stems, thyme sprigs and peppercorns.4. Pour in cold water to cover the bones about 2-3 inches, and bring to a slow simmer. Skim off any scum and fat that has risen to the surface with a ladle and simmer for up to 4 hours;.5. Strain the stock through a sieve into a large bowl. Discard the debris left behind. Cool down in a bowl over an ice bath or the sink. 6. Season with salt and refrigerate overnight. Remove any fat that floats on top and hardens.7. Broth will last 4 days in the refrigerator or 6 months in the freezer.

1 Serving: 1 cup.Calories: 20Protein: 2 gramsCarbs:1 gramsFats: 0 grams


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Mineral broth: (yields:3 quarts) Mineral broth is nutrient dense vegetable broth which can be used as a substitute for a tea or used as a replacement soup broth.

INGREDIENTS:3 medium carrots,unpeeled, cut into 2 inch pieces1 large onion, unpeeled, cut into chunks1 leek, white part only, cut into 3 inch pieces2 yukon gold potatoes, unpeeled and quartered1 yam or sweet potato, unpeeled and quartered3 garlic cloves, unpeeled, cut in half.1 large bunch kale greens or mustard greens1/2 tsp. whole white peppercorns3 whole allspice berriescold, filtered waterpure sea salt

INSTRUCTIONS:1. In a large stockpot, add all the vegetables, garlic, spices and thyme sprigs.2. Cover with enough cold water to cover by two inches and bring to a low boil.3. Once it comes to a boil, reduce the heat to low and simmer gently for 3-4 hours. Add more water if too much has evaporated.4. Cool and strain through a fine-mesh strainer. Season with salt to desire taste.5. Store in the refrigerator up to one week or 4 months in the freezer.

1 Serving: 1 cup.Calories: 45Protein: 1 gramsCarbs:11 gramsFats: 0 grams

seAFood sUsTenAnce


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seAFood sUsTenAnce

oysters With Curry, aPPle and Potato raGout: (yields: 2 servinGs)This can be served as an appetizer or main course. The key is not to cook the oysters to long. Lightly warm them through, if you see the edges begin to curl, they are overcooked.

INGREDIENTS:12 oysters, shucked and juice from oyster reserved1 T coconut oil1 shallot, peeled and finely diced1 garlic clove, peeled and diced1/4 cup. apple, peeled and finely diced1/4 cup yellow potato, fingerling or yukon gold, peeled and diced1 T curry powderpinch of cayenne pepper1 cup coconut milk1 T great lakes gelatin hydrolysate1 T butterpure sea salt and ground white pepper1 T lemon juice1 T cilantro leaves, chopped

INSTRUCTIONS:1. In a medium saucepan over medium heat, melt the coconut oil.2. Add the shallots and garlic and sauté until softened , 2 minutes.3. Add the diced apples and potatoes and cooked until tender, 3-4 minutes4. Add the reserved juice from the shucked oysters.5. Stir in the curry powder and cayenne pepper and cook for 1 minute.6. Reduce heat to low and add the coconut milk, gelatin and season with salt and pepper. Simmer for 5 minutes, then blended in the butter.7. Add the oysters and their liquor; warm through. DONT OVER COOK THE OYSTERS or they will become rubbery. Season with salt and pepper and lemon juice, add cilantro if desired.

1 Serving: Calories: 345Protein: 13.4 gramsCarbs:19.3 gramsFats: 27.1 grams


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CodFish brandade: (yields:4 servinGs) Codfish Brandade is a dish you will find in France or Spain using salted codfish. This recipe calls for fresh codfish to save you the time and convenience of ‘desalting’ codfish which can take several days.

INGREDIENTS:1 1/2 lbs. codfish, wild caught, cleaned1 lb. yukon gold potatoes, peeled and cut into 1/2 dice1 cup milk1 cup heavy cream2 T water6-8 roasted garlic cloves, finely pressed into a paste3 springs fresh thyme1 bay leaf1/8 cup extra-virgin olive oil1 T lemon juicepure sea salt and ground white pepper1 T chives, chopped

INSTRUCTIONS1. Stir the cream, milk, water, roasted garlic, thyme, bay leaf, 1 and 1/4tsp. salt, and 1/4 tsp. pepper in a large, heavy-bottomed saucepan until the salt dissolves.2. Add the cod and bring to a simmer over medium-high heat. Reduce the heat to medium and continue to simmer until the fish flakes apart easily, about 3-5 minutes. Using a slotted spoon, transfer the fish to a bowl and reserve.3. Add the potatoes to the cream mixture and bring the liquid to a simmer over medium- high heat. Reduce the heat to low, cover, and cook, stirring often, until the potatoes are tender, 10 to 15 minutes.4. Remove the pot from the heat and discard the thyme sprigs and strain the potatoes, saving some of the milk mixture. Using a potato masher, mash the potatoes and some of the cream mixture until smooth. 5. Add the flaked codfish and mix in gently, slowing pouring in the extra-virgin olive oil to incorporate. Stir in lemon juice, chives and serve.Great with roasted peppers, onions and tomato.

1 Serving: Calories: 401Protein: 42.4 gramsCarbs:18 gramsFats: 20 grams


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baked shellFish in toMato Feta sauCe:(yields:4 servinGs) Shrimp works perfect with this recipe but feel free to use any type of shellfish you desire (scallops, mussels, oysters and lobsters).

INGREDIENTS:1 T coconut oil1 medium onion, peeled and chopped2 garlic cloves, minced1 tsp. smoked paprika28 oz. diced tomatoes1/2 tsp. red pepper flakes1 tsp. fresh thyme leaves, chopped1 T dill sprigs, chopped1 1/2 lbs. medium size shrimp, peeled and deveinedPure sea salt and ground white pepper4 oz. feta cheeseExtra-virgin olive oil

INSTRUCTIONS:1. Preheat oven 425F. Heat the coconut oil in a large, oven-proof skillet on medium high heat. Add the onions and cook until softened, 3-5 minutes. Add the garlic and cook until fragrant, about 30 seconds.2. Add the paprika and cook until the oils are released, about 1 minute. Add the tomatoes and pepper flakes, bring to a simmer, reduce heat and let simmer for 10-15 minutes, until the juices thicken a bit.3. Remove from heat. Stir in the thyme, dill, shrimp, feta cheese, and salt and pepper to taste. Place pan in oven and bake uncovered, until shrimp are cooked through, about 10-12 minutes. Drizzle extra-virgin olive oil on top and serve.

1 Serving: Calories: 359Protein: 36.4 gramsCarbs:15.6 gramsFats: 17 grams


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Fish en PaPillote: (yields:4 servinGs)Fish in papillote is a fancy French term for (wrapped in parchment.” This is a low fat method of cooking which yields moist and flavorful fish. The fish steams in its own juices and any other tasty ingredients you decide to include! This makes it an all-in-one dish meal and less clean up for you!

* Black sea bass holds up best but any variety of white fish or even shellfish like scallops can be substituted.

INGREDIENTS:4 6-8oz pieces of white fish (bass, cod, sole, scallops)4 pieces of scallions, white part only, sliced1 tomato, seeded, chopped1 zucchini, julienned (cut into match sticks)1 medium carrot, peeled, julienne (cut into match sticks)1 garlic clove, peeled and minced1 T coconut oil, melted1 lemon, sliced thin, seeds removed4 sprigs of thyme, fennel sprigs, or parsley, or all three4 T bone broth4 T butterSmoked paprika ,pure sea salt and ground white pepperExtra-virgin olive oil

INSTRUCTIONS:1. Preheat oven 375F.2. In a bowl, mix together the scallions,tomato,zucchini, carrot and garlic. Add the coconut oil, season with salt and pepper, to taste, and toss to combine.3. Put each fish filet in a large square of parchment paper and season with a dash of paprika, salt and pepper, to taste. Arrange the vegetables on top, dividing evenly.4. Top the vegetables with 2 lemon slices, thyme sprig/herbs, 1 T of butter and 1 T bone broth.5. Fold the parchment paper around the edges tightly in 1/4-inch folds to create a half moon shape. Make sure you press as you crimp and fold to seal the packets well, otherwise the steam will escape. Arrange the packets on a baking sheet.6. Bake until the fish is cooked through, about 10- 12 minutes, depending on the thickness of the fish. To serve, cut open the packets and serve directly in the parchment on a plate. This ensures you won't leave the juices behind. Drizzle extra-virgin olive oil on top.

1 Serving: Calories: 433Protein: 45.7 gramsCarbs:9 gramsFats: 23.7 grams


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sautéed CalaMari and Chorizo salad With PineaPPle,toMatoes and leMon:(yields: 4 servinGs)

Cooking calamari can be a little tricky! One minute under or over, the calamari will be rubbery. Once you’ve got it and have found a quality chorizo, this recipe is as simple as 1-2-3. An organic brand chorizo or spicy sausage is recommended.

INGREDIENTS:2-3 T coconut oil1 lb calamari, cleaned and cut into 1 inch rounds; plus tentacles 1/4 lb. chorizo sausage, cut into thin slices1 cup ripen pineapple, peeled and diced2 cups cherry tomatoes, quartered1 roasted red pepper, cut into strip3 scallions,white part only, chopped1 jalapeno pepper,seeded and chopped2 garlic cloves, minced2 T lemon juice3 T extra-virgin olive oil1 T cilantro, choppedPure sea salt and ground white pepper

INSTRUCTIONS:1. In a large bowl, mix pineapple, tomatoes, roasted red pepper,scallions, jalapeno, garlic, lemon juice and extra virgin olive oil. Season with salt and pepper; set aside.2. Heat a large skillet over high heat and heat 1 T coconut oil. Saute the calamari in two batches as to not overcrowd the pan for 1 minute, season with salt and pepper.3. When all the calamari is cooked, sauté the chorizo in 1/2 T coconut oil until heated though and mix with the calamari.4. Mix the calamari and chorizo with the prepared pineapple and tomato salad and cilantro. Divide among plates and serve.

1 Serving: Calories: 351Protein: 25.7 gramsCarbs:10.7 gramsFats: 23.1 grams


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ClaM, baCon and Potato ChoWda’:(yields: 4 servinGs)The natural thickening properties of starches found in potatoes is the key to this “Chowda!” Common flour thickeners are not necessary and provoke inflammation.

INGREDIENTS:1 lb. clam meat with juices reserved1 T coconut oil1/2 lb. smoked bacon-pastured raised,cut into 1/4 inch strips1 medium onion, peeled and finely diced1 lb. yellow potatoes ,fingerling or yukon gold, peeled and cut into 1/4 inch dice4 roasted garlic cloves, finely minced, raw can be substituted1 cup clam juice1 cup water1 cup heavy cream or half and half.1 T butter1 tsp. fresh thyme leaves, finely chopped1 T chives, choppedPure sea salt and ground black pepper

INSTRUCTIONS:1. In a medium size pot, render the bacon until lightly crisp. Strain out the fat. 2. Add in the coconut oil and onions and cook them till they become very soft. Add in the potatoes, season lightly with salt and pepper and stir the potatoes frequently until the potatoes become sticky around 5 -7 minutes.This will release their starches and thicken the soup.3. Add the garlic and cook another minute. Then pour in the clam juice, reserved juices, and water. Bring to a soft boil and lower the heat. Reduce the liquid by 60% about 20 minutes.4. Pour in the heavy cream with the butter and thyme leaves. Mix and bring the chowda up to a slow simmer. Mix in the clams, chives and season with salt and pepper. Warm the clams through and serve.

1 Serving: Calories: 462Protein: 19 gramsCarbs:21.8 gramsFats: 32.1 grams


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Mustard Crab, WaterMelon and JiCaMa salad: (yields:2 servinGs)* Shrimp or lobster can be substituted in place of the crab and the curry omitted if desired.

INGREDIENTS:Mustard Crab:1/4 cup yogurt or homemade coconut mayonnaise1 tsp. whole grain mustard, add more if desired1/2 tsp. lemon juice1 tsp. chives, choppedPure sea salt and ground white pepper28 oz. fresh lump crabmeat


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WaterMelon and JiCaMa salad4 oz watermelon, cut into 1/2 cubes4 oz. jicama, peeled and cut julienned (match sticks)1/2 small red onion, peeled and sliced thin1 T lime juice 1/8 tsp. ground coriander2 T extra-virgin olive oil1 T cilantro, choppedPure sea salt and ground white pepper

INSTRUCTIONS:1. For the mustard crab, make the dressing by mixing together the mayonnaise,mustard and lemon juice. Fold in the crabmeat gently; season with salt and pepper.2. For the watermelon and jicama salad, mix together all the ingredients in a large bowl, season with salt and pepper.Let it marinate for 15 minutes.3. Divide the watermelon and jicama salad and place the crab salad on top.

1 Serving: Calories: 431Protein: 18.1 gramsCarbs:15.2 gramsFats: 28 gram


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halibut ProvenCal: (yields: 4 servinGs)INGREDIENTS:4 6-to 8-oz halibut filets; thick, center cuts2 T coconut oil1 medium onion, peeled and sliced1 green pepper, seeded and cut into strips1 zucchini, cut into 1/4 inch round slices2 garlic cloves, minced2 large tomatoes, seeded and roughly chopped1 tsp. fresh thyme leaves,chopped1/4 tsp. red pepper flakes1 T aged balsamic vinegar2 T nicoise black olives, pitted and choppedPure sea salt and ground white pepperExtra-virgin olive oil1 T of each: chopped basil and parsley

INSTRUCTIONS:1. Preheat oven 375F.2. Heat coconut oil in a heavy large skillet over medium-high heat. Saute the onion and green pepper until soft, about 5 minutes.3. Add the zucchini and cook an additional 3 minutes . Then add the garlic and tomatoes and saute for few more minutes.Season with salt and pepper.4. Stir in the thyme leaves ,red pepper flakes, and balsamic vinegar.5. Season the halibut filets with salt and pepper, Place the fillets on top of the vegetable mixture and cover the skillet with a lid (you want the steam to stay inside the pan). Cook in the oven for 8 to 10 minutes. To test if the fish is done, insert a fork right in the center and check if it goes through easily..6. Serve halibut with provencal sauce on top.7. Sprinkle with the olives, herbs, and drizzle each filet with extra-virgin olive oil.

1 Serving: Calories: 399Protein: 37 gramsCarbs:12 gramsFats: 19.2 grams

mUscUlArmeATs


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mUscUlAr meATs

sPiCy beeF Chili: (yields: 6-8 servinGs)The most desirable cuts for making chili are round or chuck roast from grass-fed animals (beef, buffalo, or lamb). Add 1 T of gelatin to help balance the amino acid ratios.

INGREDIENTS1 lb. grass-fed beef (round or chuck roast),cut into thin strips3 T coconut oil1 large onion, cut into 1 inch pieces1 large red bell pepper, seeded and cut into 1 inch pieces3 poblano peppers, seeded and cut into 1 inch pieces1 jalapeno or serrano chili, seeded and finely chopped6-8 garlic cloves, roasted or raw, roughly chopped2 T ground cumin3 T new mexican chili powder2 T ground chili pepper; ancho or chipotle2 T ground smoked paprika1 T organic cane sugar28 oz. crushed or peeled tomatoes1/3 cup great lakes gelatin hydrolysate1/2 cup waterPure sea salt and ground black pepper

INSTRUCTIONS:1. Heat a large pan and add the coconut oil over high heat until hot. Add the meat and brown. Season with salt and pepper.2. Add the onion, chopped peppers, and garlic, cook for about 5-7 minutes until the vegetables become soft.3. Add all the spices and sugar. Constantly stir until the spices release their oils.4. Pour in the tomatoes, cover and simmer over low-medium heat for 1hour, stirring often.5. Mix the gelatin and water and pour into the chili. Cook for another hour.6. Season to taste and serve.

1 Serving: 1/2 cupCalories: 201Protein: 19.2 gramsCarbs:14.4 gramsFats: 8.7 grams


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haMburGer: (yields: 3 burGers) Freshly ground meat is always a better option when working to reduce inflammation. Pre-ground meat releases stored glycogen which converts to lactic acid. The longer it has been ground the higher the level of lactic acid. Most ground meats travel approximately 6 days before they reach your table!

Making your own freshly ground meat can be done at home with this simple method!

INGREDIENTS:8 oz. grass-fed chuck, trimmed,cut into 1 inch cubes8 oz grass-fed sirloin, trimmed, cut into 1 inch cubes2 T grass-fed butter,diced and chilled1 T great lakes gelatin hydrolysate1 T water1/2 tsp.pure sea salt.Coconut oil for cooking

INSTRUCTIONS:1. In a food processor, pulse the chuck and sirloin for about 10-15 times in separate batches.2. Mix the gelatin and water together. Add it to the ground meat mix in well with the salt. Add in diced butter, mix in gently. Make 6 ounce patties. 3. Heat a griddle or non-reactive skillet over medium heat.Add the coconut oil and let it heat up . Place the burgers in the pan, and cook for 4 minutes on each side for medium rare.

VARIATIONS:Chipotle peppers and goat cheese1) Bacon and brie cheese2) Sauted onions with balsamic vinegar3) Fried egg and salsa4) Barbecue sauce 5) Horseradish and onion

1 Serving: 1 burgerCalories: 218Protein: 31 gramsCarbs:0 gramsFats: 9 grams


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siMPle roast ChiCken: (yields: 4 servinGs) The key ingredient in cooking the perfect roast chicken is getting the chicken room temperature prior to cooking.

INGREDIENTS:1 - 3lb. farm-raised pasture chickenPure sea salt 1 tsp. thyme leaves, chopped (optional)

INSTRUCTIONS:1. Preheat the oven to 450F. Rinse the room temperature chicken and pat dry.2. Season well with salt inside the cavity and truss the chicken.3. *If you don’t know how to truss a chicken, Google for tutorials.Trussing is very easy and most birds already come trussed from the market.4. Season the chicken with plenty of salt on its skin. The best way to achieve this is to sprinkle salt way above the bird to let it evenly disperse. Sprinkle chopped thyme if desired.5. Place the chicken in a saute pan or a small roasting dish and roast in the oven for 45-50 minutes. Leave it alone, no need to baste. This will ensure a crispy skin.6. Remove from the oven and let it rest for 15 minutes before carving.Pour pan juices over the bird and serve.



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laMb/beeF kebab: (yields 4 servinGs)INGREDIENTS:1 1/2 lbs. of 1-inch cubed grass-fed lamb and/or beef shoulder cut (stew meat)1 1/2 cups cherry tomatoes2 bell peppers,1 red/ 1 green, cut into 1/2 inch pieces1 zucchini, cut into thin slices1 red onion, peeled, cut into 1/2 inch piecesPure sea salt and ground white pepperCoconut oil*Wooden skewers, soaked in water for an hour.

MARINADE:1/4 cup lemon juice1 tsp.lemon zest-finely grated1 T smoked paprika 2 garlic cloves -smashed and chopped½ tsp.ground cumin 2 tsp ground coriander 1/4 tsp cayenne pepperPure sea salt and ground black pepper 1/4 cup extra-virgin olive oil

INSTRUCTIONS:1. Make marinade by mixing all the ingredients in a large bowl, add the lamb pieces and marinate for at least an hour.2. Preheat a grill or a large skillet.3. Assemble the kebabs by spearing with wooden skewers; the lamb, tomatoes, peppers, squash, and red onion in an alternating pattern.4. Season with salt and pepper, brush with coconut oil. and cook till the meat is medium rare and the vegetables are tender; 3-5 minutes per side.


Most individuals cringe in disgust over the thought of eating liver yet eating organ meats has been a common practice for most of human kind. Organ meats are rich in vitamins, minerals and hormones. Consuming liver one time per week provides essential nutrients without having to spend extra money on supplements.

Here are some delicious recipes to get you started!


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liver With aPPles and onions: (yields: 4 servinGs)INSTRUCTIONS:1 lb. calves liver,grass-fed, pasture raised. Fresh if possible.1 cup milk5 T coconut oil2 T butter1 large onion,thinly sliced1 granny smith apple,peeled, seeded and chopped 1 inch pieces1/4 cup aged balsamic vinegar1 T butter1 T parsely, choppedPure sea salt and ground black pepper

INSTRUCTIONS:1. Slice the liver into 1/3-1/2 inch thick pieces and soak in a bowl with milk for at least for two hours. Soaking the calves liver in milk helps pulls out blood and the bitter taste that come along with liver. 2. In a large skillet, heat 3 T coconut oil over medium heat and add the onions .Let the onions begin to lightly brown and then add the apples. Cook for an additional 5 minutes until the apples soften, season with salt and pepper,3. Add the balsamic vinegar and let it reduce by half, stir in the butter and parsley.Put to the side and keep warm.4. Remove the liver from the milk and pat dry. Season with salt and pepper.5. Heat 2 T coconut oil and the butter in the skillet over medium-high heat until it begins to foam. Add the liver pieces and cook for 2 minutes or so on each side.6. Serve with the onion and apple mixture on top.7. Apples and figs and balsamic vinegar complement this classic dish beautifully!

1 Serving: Calories: 300Protein: 35.0 gramsCarbs 13.7: gramsFats: 10.2 grams


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liver italian style: (yields: 4 servinGs)INGREDIENTS:1 lb calves liver-grass-fed, pasture raised,cut into 1 inch cubes1 cup milk4 T coconut oil2 T butter1 medium onion, sliced thin1 red bell pepper, seeded and sliced into thin strips.4 garlic cloves, finely chopped28 oz. diced tomatoes1 tsp, thyme leaves, finely choppedPure sea salt an ground black pepper2 T extra-virgin olive oil1 T parsley (chopped)Grated parmesan cheese

INSTRUCTIONS:1. Soak the liver cubes in milk for 2 hours.2. Remove the liver from the milk, pat dry. Season well with salt and pepper.3. In a large skillet, heat 2 T of coconut oil and butter over medium heat, saute the liver pieces until it’s no longer pink in the center. Remove and set aside.4. Heat the same skillet over medium heat, add the remaining 2 T coconut oil; add the onions and peppers; cook about 5-7 minutes until they become soft, add the garlic and cook for another minute or two. Season with salt and pepper. 5. Stir in the tomatoes and thyme leaves into the onions/pepper mixture; cover and simmer for at least 25 minutes. Add the liver pieces and cook for another 5 minutes until heated through.Season to taste.6. Serve with extra-virgin olive oil , parsley, and grated parmesan on top.

1 Serving: Calories: 290Protein:35.4 gramsCarbs:19.4 gramsFats: 6.4 grams


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sPiCy baCon JaM: (yields 1 CuP)Spicy bacon jam is a delicious alternative to regular ole bacon and is perfect for on the go!

* The recipe calls for chipotle in adobe sauce. Avoid purchasing products that contain vegetable oils and other unnecessary ingredients. If not available, use chipotle powder in place.

INGREDIENTS:1 lb. pasture-raised bacon2 T coconut oil4 cloves garlic, minced1/2 small onion,finely diced1-2 chipotles en adobo,or substitute with 2tsp. chipotle powder (adobo sauce ,from the can,optional)1 T great lakes gelatin hydrolysate2 tsp. anchochile powder1/2 tsp. ground allspice1/2 tsp. ground Mexican hot chocolate1 cup freshly brewed coffee1/4 cup apple cider vinegar

INSTRUCTIONS:1. Preheat oven 425F and cook the bacon until the fat is rendered, but not too crisp.2. Cut the bacon into two inch pieces.3. Over medium heat, cook the onion and garlic in the coconut oil in a medium-sized pot for two minutes. Add the cooked bacon, gelatin, spices, adobe sauce (if using), hot chocolate powder, apple-cider vinegar and coffee. Simmer on very low heat for one hour, stirring occasionally. If jam starts to get dry, add 1/4 cup of water.4. Let the bacon jam cool:place bacon jam into a food processor, and puree for two or three seconds, tops. You just want to bring it together but still have some chunks.5. Store in air-tight glass container. It will store up for two weeks.

1 Serving: 1 tbl.Calories: 195Protein:14.5 gramsCarbs: 1.8: gramsFats:14 grams


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easy shePherd’s Pie: (yields: 4-6 servinGs)Shepard’s Pie, also known as Cottage Pie, is usually made with ground lamb but we recommend you use whatever red meat you desire! Although usually topped with mashed potatoes, celery root puree as an alternative.

INGREDIENTS:1 1/2 lb. ground lamb/or beef2 T coconut oil2 T butter1 onion, peeled and chopped1 carrot, peeled and diced1 cup celery root, peeled and diced1 garlic clove, finely chopped1 T tomato puree1/4 cup great lakes gelatin hydrolysate3/4 cup beef broth1 tsp. worcestershire sauce2 T parsley, chopped1 1/2 cups potato or celery root puree’Pure sea salt and ground black pepperGrated parmesan cheese-optional

INSTRUCTIONS:1. Preheat oven 400F.2. In a large skillet, heat coconut oil and butter over medium heat; add the vegetables and cook till tender; around 10-15 minutes. Add the garlic and season with salt and pepper.3. Mix the broth and gelatin together to blend.4. Add ground meat and saute’ until brown. Add the broth/ gelatin mixture, tomato puree, and worcestershire sauce, simmer over low heat, adding more broth as necessary to keep moist.5. Place beef mixture into a baking dish, mix in the parsley. Distribute the potato puree on top and bake in the oven for 30 minutes and add the parmesan cheese at the last 3 minutes.

1 Serving: Calories: 435Protein:25 gramsCarbs:15 gramsFats: 21 grams


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sPiCy laMb salad: (yields: 4 servinGs)INGREDIENTS:1 lb. lamb cubes for kebabscoconut oil1/2 apple, peeled, seeded and chopped3-4 dates, finely chopped1 small red onion, finely diced2 scallions, white part only,finely chopped1/2 cup greek yoghurt or coconut mayonnaise1/4 tsp.ground coriander1/4 tsp. ground cumin1/4 tsp. cayenne powder1 tsp. raw honey2 tsp. lime juice1 T (each) cilantro and mint, choppedPure sea salt and ground black pepper

INSTRUCTIONS:1) Coat kebab meat with coconut oil, season with salt and pepper, and grill or broil for 8-10 minutes, medium rare. Let it cool and slice thin.2) In a bowl, mix together yoghurt, spices, honey, lime juice and season with salt and pepper. 3) Add in the cooked lamb, apples, dates, onions, scallions, and herbs. Mix in well and serve. Season to taste.

1 Serving: Calories: 376Protein:25 gramsCarbs:11.8 gramsFats: 22.9 grams


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liver Pate’: (yields: 8-10 servinGs) Another favorite! Perfect chilled with a side of fresh fruit and cheese!

INGREDIENTS:1 1/4 lbs. beef liver /or lamb, cut into pieces2 cups milk2 T coconut oil1 small onion, chopped1/4 apple juice1/4 cup bone broth2 T great lakes gelatin hydrolysate2 cloves garlic, crushed1/2 tsp. dijon mustard1 sprig fresh rosemary,chopped1 sprig fresh thyme, chopped1 T lemon juice1/2 cup butterpure sea salt and ground black pepper

INSTRUCTIONS:1. Soak the liver pieces in milk for 2 hours.2. Mix the bone broth and gelatin together to blend.3. Remove and pat dry. Heat a large skillet over medium-high heat, saute the liver and onion in the coconut oil until the liver is brown and the onions are tender.4. Add the apple juice, bone broth/gelatin mixture, garlic, mustard, herbs and lemon juice and cooked uncovered until most of the liquid has evaporated.5. Cool the mixture and then blend in a food processor along with the butter. Add salt and pepper to taste. 6. Check the consistency, if it seems dry rather then smooth and creamy, add more butter.7. Put into a small bowl and chill.

1 Serving: Calories:229Protein:18.5 gramsCarbs:5.2 gramsFats: 14.8 grams


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korean-style short ribs: (yields: 4 servinGs)Korean short ribs (also known as flanken-style) are 3 ribs, cut lengthwise across the bones, so that you end up with a strip of meat about 8-10 inches long that has 3, 1/2-inch rib bones lining the top.Ifflanken-style cuts are not available, grass-fed london broil or flank steak are great alternatives!

INGREDIENTS:2 pounds flanken-style short ribs

MARINADE:3/4 cup coconut aminos1/2 cup extra-virgin olive oil1 T water1/4 cup. rice wine vinegar1/2 tsp. chinese five-spice powder1 T organic brown sugar1 T organic cane sugar6 garlic cloves, chopped4 scallions, chopped1 T ginger, peeled and grated

INSTRUCTIONS:1. Mix all the ingredients for the marinade in a large boil.2. Place the ribs in a shallow dish and cover with the marinade. Marinate for 6-12 hours; up to 24hrs. is ideal.3. Preheat the broiler or a grill. Remove the meat from the marinade. Place underneath the broiler or on top of the grill and cook for 4-5 minutes per side.

1 Serving: Calories:220Protein:18.5 gramsCarbs:4 gramsFats: 17.2 grams


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braise laMb shanks: (yields: 4 servinGs)Lamb shanks are inexpensive cut that contains plenty of collagen. Braising slowly cooks the meat to help break it down while keeping it moist. OssoBucco (veal shank) is another option.

INGREDIENTS:4 whole lamb shanks, organic ,pastured-raised3 T coconut oil1 onion,peeled and chopped1 carrot, peeled and cut into 1/2 inch pieces1 cup celery root, peeled and cut into 1/2 inch pieces5-6 garlic cloves, coarsely chopped1/2 cup orange juice, pulp free1 T ground cumin1 T smoked paprika1 T tomato paste2 sprigs of fresh thyme3-4 cups of bone broth or water, enough to coverpure sea salt and ground ground pepper

INSTRUCTIONS:1. Preheat oven 300F.2. Season the lamb shanks with plenty of salt and pepper.Heat an oven-proof casserole over medium-high heat and heat the coconut oil. When the oil is very hot, sear and brown the lamb shanks on all sides.3. Remove the lamb shanks and add the onion, carrot, and celery root and lightly brown, stirring occasionally. Then add the garlic and season lightly.4. Add the tomato pastes and cook through to lightly brown; then add the orange juice and let it reduce by half.5. Add the lamb shanks back in with the cumin, paprika, thyme, and broth or water to cover. Cover with lid and braise in the oven for 3-4 hours or until fork tender, turning once while cooking.6. Remove the casserole from the oven and let the shanks rest for about 30 minutes. Remove from the braising liquid. You can reduce the braising liquid to use as a sauce and to reheat the shanks if serving another day.

* Great with cooked fruit, potato puree or roasted root veggies.

1 Serving: Calories:435Protein:47.3 gramsCarbs:11.3 gramsFats: 15.4 grams


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asian oxtail steW: (yields:4-6 servinGs)INGREDIENTS:4 oxtails, grass-fed and trimmed4 T coconut oil1/2 cup rice wine 2 1/2 cups bone broth1/3 cup coconut aminos2 T brown sugar1 1/2 T chinese five spice powder4 lemongrass stalks, trimmed and bruised3 scallions, cut into 2-inch lengths3 slices of ginger4 garlic cloves, peeled2 thai chili peppers, cut into 1/2 inch lengthszest of one limepure sea salt and ground black pepper

INSTRUCTIONS:1. Preheat oven 300F.2. Season oxtails with salt and pepper. Heat coconut oil in a large ovenproof pot with a lid. Brown the oxtails on both sides and remove them from the pot when done.3. When done browning, pour out the fat and set the pot over high heat. Pour in the rice wine, coconut aminos, and bone broth , bring to a boil while scraping any brown bits. Add the sugar, chinese five spice powder, lemongrass, ginger slices, garlic and thai chili peppers. Turn off the heat and return the oxtails and add the lime zest. cover and cook in the oven for 1 1/2 hours.4. Turn the oxtail over , cover again and cook for an additional 1 1/2 hours. Remove the oxtails carefully from the pot and strain the sauce into another saucepan.Discard the strained contents. Place the oxtails and the strained sauce back into the ovenproof pot. Cover and refrigerate overnight.5. The next day, preheat oven to 300F. Remove the pot from the refrigerator. Remove and lift off any fat that is on the surface and discard. Warm the sauce until liquid, Cover and cook for 30 minutes in the oven.6. Uncover, turn the oxtails over and raise the temperature to 400 degrees. Cook, uncovered for 15 minutes, stir gently and cook for another 15 minutes until the sauce becomes thick and glazed. Serve..

1 Serving: Calories:502Protein:51.2 gramsCarbs:14.7 gramsFats: 12 grams

deligHTFUl desserTs


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deligHTFUl desserTs

MarshMalloWs:Marshmallows are a great treat to help regulate blood sugar. Eating them with some coconut oil is a great energy booster. (Yields: 32 pieces)

INGREDIENTS: 1/2 cup water3 T. great lakes unflavored gelatin2 cups white sugar (superfine works best)1/2 cup water1 tsp. vanilla extract coconut oil for greasing

INSTRUCTIONS:1. Place 1/2 cup of water into mixing bowl or Kitchen Aid mixer and mix. Allow this to bloom for at least 20 minutes. 2. Grease a 8x10 pyrex dish liberally with coconut oil, place in the refrigerator to chill.3. In a non-reactive pot, gently boil the 2nd 1/2 cup of water and sugar together. Gently brush down the side of the pot with a wet pastry brush to dissolve any sugar crystals. Place a candy thermometer in the pot and bring the sugar up to 245 degrees F.4. SLOWLY pour the sugar on low speed and gradually bring the speed up to full power when all the sugar has been added. 5. Let it whisk away for 3-5 minutes until the marshmallow becomes fluffy and cools down.6. Grease a heavy-duty spatula with coconut oil and quickly pour and scrape the marshmallow into the grease pyrex dish and spread evenly.7. Cover with some parchment paper, lightly greased with coconut oil.8. Let it set for 4-6 hours before cutting into bite size pieces.9. Store in an air-tight container.

1 Serving: Calories: 115Protein: 1.2 gramsCarbs:15 gramsFats: 0 grams


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Crustless CheeseCake: (yields: 8-10 servinGs)The homemade cream cheese can be substituted with Marscapone cheese if desired.

INGREDIENTS:1 lb homemade cream cheese or Marscapone cheese1/2 cup organic cane sugar3 large pasture-raised eggs1 tsp. lemon or orange zest, finely grated1/8 tsp vanilla extract or coconut extract.

INSTRUCTIONS:1. Preheat oven to 325°F. 2. Grease a 9 inch pie dish or a 8x9 pyrex dish with coconut oil.3. Place the cream cheese in a mixer (Kitchen Aid) with a paddle attachment and slowly whip. 4. Add the eggs, one at a time, until each one is incorporated.5. Add the sugar, zest and extract, mix well.6. Pour batter in the grease dish and bake for 35-40 minutes. Let it cool7. Serve with a fruit compote .

1 Serving: Calories: 260Protein: 6.6 gramsCarbs:13.5 gramsFats: 21 grams


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hoMeMade Fruit roll-uPs:Make your favorite kid snack with any variety of frozen or fresh fruit you would like. The key to this recipe is patience.(Yields: 12-16 roll-ups)

INGREDIENTS:20 oz fruit (cherries, strawberries, blueberries, apricot, etc,.)1/2 cup organic cane sugar or raw honey1 T. lemon juice1/8 tsp pure sea salt1 T. great lakes gelatin hydrolysate-(optional)coconut oil for greasing

INSTRUCTIONS:1. Preheat the oven to the lowest setting;150-170 degrees F.2. Line a baking sheet with parchment paper and grease lightly with coconut oil.3. In a food processor, place the fruit, sugar, salt, lemon juice and gelatin (if desired), puree for 30 seconds or until the fruit is finely pureed.4. Strain the fruit through a fine strainer into a bowl and discard any skin or seeds.5. Spread the fruit puree evenly on the lined sheet pan with a spatula.6. Bake in the preheated oven for 8-12 hours, depending on your oven.7. Let it cool to room temperature and cut into individual strips with a pizza cutter or knife.8. Roll each strip with the paper side out.

1 Serving: 1 stripCalories: 50Protein: 0.3 gramsCarbs:13 gramsFats: 0.1 grams


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baked aPPles/or Pears:Apples, pears or even quinces are all options for this recipe. (Yields: 6 servings)

Ingredients:6 apples peeled and cored ( gala, fiji, pink ladies, granny smith)3/4 cup organic cane sugar1 cinnamon stick1 cup apple juice or water.6 T. butter, cut into cubescoconut oil for greasing

INSTRUCTIONS:1. Preheat oven to 375 F. Grease a large pyrex baking with coconut oil.2. Place sugar, juice, cinnamon stick in a saucepan, and bring to a boil over medium-high heat. Lower the heat, and simmer for 20 minutes or until it is the consistency of light syrup.3. Remove from heat, and stir in the cubes of butter.4. Place the apples upright in the dish. Pour the syrup over the apples, place the dish in the oven, and bake for 30-40 minutes, periodically basting the apples with the pan juices, until the apples are soft but still standing.5. Serve warm with homemade ice cream or stuff the apples with cheese like goat .

1 Serving: 1 AppleCalories: 186Protein: 0.8 gramsCarbs:28 gramsFats: 9 grams


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Fruit CoMPote:Fruit compote makes a great addition to any desert or a snack with raw cheese.(Yields: 12-14 servings)

INGREDIENTS:1 lb. pitted cherries or fruits (apples, nectarines,figs, plums or cherries) into 1/2 inch pieces1-1/4 cup water3/4 cup organic cane sugar1 T. lemon juice1/2 tsp. vanilla extract

INSTRUCTIONS:1. In a large non-reactive pot, add the fruit, water, sugar, lemon juice and vanilla extract and bring to boil.2. Lower the heat and simmer for about 30 minutes, stirring frequently.3. Once the liquid is reduced to a the consistency of syrup, remove from the heat, cool to room temperature .Refrigerate up to one week or freeze for future use.

1 Serving: 1 tablespoon.Calories: 69Protein: 0.4 gramsCarbs:18 gramsFats: 0.1 grams


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‘Candied’ aPPle/Pear sauCe: (yields 10-12 servinGs) Apple and pear sauce made this way offers a “Candied Apple” taste with the carmel base.

Apples, pears or quinces OR all three can be used to make this puree. Enjoy it with any meat dish or as a snack with some cream and protein.

INGREDIENTS:3 lb.. apples, peeled, seeded and cut into wedges.2 T. coconut oil4 T. butter 1/2 cup organic cane sugar1/2 tsp. pure sea salt1/2 tsp. ground cinnamon2 cups apple juice or water1 tsp. vanilla extract

INSTRUCTIONS:1. In a heavy-duty casserole, heat up the coconut oil. Once the coconut oil is hot, then add the butter.2. When the butter starts to heat and foam, add the sugar and stir in well. Using a heavy-duty spatula or wooden spoon, keeping stirring till the sugar becomes light, carmel color.3. Add the apples, juice, salt, and vanilla extract. If you are using apple juice, cut the organic cane sugar to 1/4 cup.4. Bring a slow boil and then reduce to a low simmer, cover with a lid and cook for about 20- 25 minutes.5. Remove the lid, and start to smash the apples with the back of the wooden spoon. Reduce the additional liquid to the desired consistency. 6. Cool and store in a glass jar.

1 Serving: Calories: 176Protein: 0.3 gramsCarbs:28 gramsFats: 7.5 grams


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ChoColate exPresso Mousse:(yields: 6-8 servinGs)INGREDIENTS: 12 oz. bittersweet or semisweet chocolate ( Enjoy Life brand is soy free)3/4 cups whole milk1 T. great lakes gelatin hydrolysate2 T. organic cane sugar4 large egg yolks1 T. fresh organic expresso or strong coffee1/2 cup heavy cream

INSTRUCTIONS:1. Place chopped chocolate in a glass bowl with a strainer over it.2. In medium size saucepan, heat the milk, gelatin and sugar,stirring to dissolve the gelatin and sugar.3. In medium size bowl, whisk the egg yolks and slowly add half of the warm milk.4. Scrape the egg yolk/milk mixture back into the saucepan and cook over low heat, until it thickens to coat the back of the spoon.5. Quickly pour the custard through the strainer into the chocolate and stir gently to melt the chocolate.Stir in the expresso. Cool completely, covered in the refrigerator.6. Whip the heavy cream in a mixer or by hand with a wire whisk until it forms soft peaks. 7. Fold in half of the chocolate mixture into the whipped cream, then add this mixture to the remaining chocolate and fold till well blended but fold until there is no more white streaks.8. Pour into a individual glasses or a serving dish. Chill for 3 hours.

1 Serving: Calories: 300Protein: 5 gramsCarbs:27 gramsFats: 22 grams


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CoConut MaCaroons:(Yields :24 Macaroons)

INGREDIENTS:5 large egg whites, room temperature1/4 tsp pure sea salt1/2 cup raw honey , softened 1 T. vanilla extract3 cups shredded unsweetened coconut 1 T. great lakes gelatin hydrolysate1/4 teaspoon of coconut extract coconut oil for greasing

INSTRUCTIONS:1. Preheat oven 350F.2. Line baking sheet with parchment paper and grease with coconut oil.3. Beat egg whites with salt in a mixer or bowl with a wire whisk until stiff peaks.4. Fold in honey, vanilla extract, coconut, gelatin and coconut extract if desired till well blended.5. Drop and place spoonfuls of the macaroon mixture and place on the lined sheet pan. 6. Bake for 12-15 minutes till golden brown.Dip in melted chocolate if desired. Store in air- tight containers.

1 Serving: 1 MacaroonCalories: 63Protein: 1.4 gramsCarbs:7.4 gramsFats: 3.3 grams


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ChoColate truFFles: (yields: about 24 truFFles)INGREDIENTS:1 cup coconut milk1 T. coconut oil1 T. great lakes gelatin hydrolysate11 oz. chocolate with (65% cocoa content)- chopped coarsely1 T. orange zest,finely grated1/2 tsp. vanilla extractPinch of pure sea saltCocoa powder for dusting (optional)

INSTRUCTIONS: 1. In a medium size mixing bowl, mix the chocolate, orange zest, vanilla extract, and salt.2. Bring the coconut milk and coconut oil to a slow simmer in a saucepan.3. Then pour the coconut milk/oil over the chopped chocolate and stir gently with a wooden spoon till the chocolate is melted and shiny.4. Pour the mixture on parchment paper and mold into a log shape. Let it harden overnight in the refrigerator.5. Unwrap and cut into bite size pieces, dust with cocoa powder if desired.Keep at room temperature unless the climate is hot.

1 Serving: 1 truffleCalories: 87Protein:1.0 gramsCarbs:8.5 gramsFats: 6.5 grams


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WarM aPPle/Pear and honey riCe PuddinG:This alternative version of rice pudding uses broken rice which is ideal for the pudding because the broken grains release starch as they cook, creating a thicker, smoother texture. Thai jasmine or basmati broken rice can also be substituted.(Yields:6 servings)

INGREDIENTS:3 cups water1 cup broken rice (found in any asian or specialty food market)Pinch pure sea salt3 cups whole milk2 T. great lakes gelatin hydrolysate1/2 cup apples or pears, chopped into 1/2-inch pieces3 T. raw honey 2 T butterDash of ground cinnamon

INSTRUCTIONS:1. Bring the water to a boil in a medium pot. Rinse the rice under old water in a sieve to wash it. Then slowly add it to the boiling water. Let it come back up to a boil, then lower the heat to a medium-low simmer, cover and cook until most of the water is absorbed and the rice is soft, about 15-20 minutes.2. Add the salt, then stir in the milk and gelatin. Raise the heat until it is close to boil, then reduce to a very low simmer, cover, and cook for an additional 45 minutes to an hour. Stir with a wooden spoon after 30 minutes of cooking to ensure the rice is not sticking. When the rice is almost done cooking, mix in the fruit and honey.3. Just before serving, stir in the butter.

1 Serving: Calories:287Protein:11 gramsCarbs:47.2 gramsFats: 3.1 grams

incrediBleice creAm


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incrediBle ice creAm

** If you do not have an Ice Cream machine Amazon offers great deals on Cuisinart 1-1/2 Quart

Automatic Ice Cream Makers ($35). Local thrift stores or restaurant supply stores are also resources

you may want to check into.

**If you don’t have an ice cream machine, you can still make ice cream with the following technique but it might not be the same consistency. Freezing anything from liquid-to-solid creates hard ice crystals. When making it by hand, break up the ice crystals as much as possible as the ice cream mixture freezes helps in achieving a smooth and creamy final result.

1. When finished making your ice cream, place it in a glass or metal bowl over a bed of ice till it chills and then into the freezer.

2. After thirty minutes,check it. As it starts to freeze near the edges, remove it from the freezer and stir it vigorously with a spatula or whisk breaking up any frozen sections. Return to freezer.

3. Continue to check the mixture every 30 minutes, stirring vigorously as it’s freezing.

4. Keep checking periodically and stirring while it freezes until the ice cream is frozen. It will likely take 2-3 hours to be ready.


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vanilla iCe CreaM: (yields: 1 quart)Yup...you got it...ice cream! When you make your own food, you get to use the essentials while leaving out the additives and preservatives.They are the real trouble makers. Enjoy some ice cream as a snack or

INGREDIENTS:1 tsp. great lakes unflavored gelatin 2 T water1 cup whole milk3/4 cup organic cane sugar1 vanilla bean, split in half lengthwise2 cups heavy cream6 large egg yolksPinch of salt1/2 tsp.vanilla extract

INSTRUCTIONS:1. In a small bowl , mix together gelatin and water and let it bloom for 10 minutes.2. Heat milk, sugar, salt and 1 cup of heavy cream in a small pot.3. Scrape the seeds of the vanilla bean into the warm milk mixture, add the gelatin mixture and the vanilla pod.4. Cover the pot, remove from the heat and let the vanilla steep for 30 minutes.5. In a separate medium bowl, whisk the eggs yolks together and slowly pour the milk mixture into the egg yolks while continuing to whisk. Pour back into the pot, scraping all the yolk mixture with a heavy duty spatula.6. Stir the mixture over medium heat until it thickens and coats the spatula. Pour through a fine strainer into a bowl, add the additional 1 cup heavy cream and vanilla extract and stir over a bowl of ice water to cool7. Chill in the refrigerator. When ready, churn in an ice cream machine according to manufacturer’s instructions or by hand according to instructions stated above.

1 Serving: 1/2 cupCalories: 231Protein: 4 gramsCarbs:20.7 gramsFats: 15.4 grams


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CoConut iCe CreaM: (yields:1 quart)INGREDIENTS:1 cup unsweetened, shredded coconut1 tsp.great lakes unflavored gelatin2 T water2 cups heavy cream1 cup whole milk3/4 cup sugar1 vanilla bean, split i half lengthwise5 large egg yolks1/4 tsp. vanilla extract or coconut extract

INSTRUCTIONS:1. Preheat oven to 350F. Spread unsweetened shredded coconut on a sheet pan and bake for 6-8 minutes, stirring frequently so it toasts to an even golden brown. Remove from the sheet pan and keep to the side.2. In a small bowl, mix the water and gelatin. Let it bloom for 10 minutes.3. Heat milk, sugar, salt and 1 cup of heavy cream in a small pot; add the toasted coconut.4. Scrape the seeds of the vanilla bean into the warm milk mixture, add the gelatin mixture, the vanilla pod and coconut.5. Cover the pot, remove from the heat and let it steep for 1 hour.6. Rewarm the coconut-flavored milk. Strain the milk through a fine strainer into another pot, pressing down the coconut firmly with a heavy-duty spatula to extract all the flavor. Discard the coconut flakes and save the vanilla bean for another use. 7. In a separate medium bowl, whisk the eggs yolks together and slowly pour the milk mixture into the egg yolks while continuing to whisk. Pour back into the pot, scraping all the yolk mixture with a heavy-duty spatula.8. Stir the mixture over medium heat until it thickens and coats the spatula.Pour through a fine strainer into a bowl, add the additional 1 cup heavy cream and vanilla or coconut extract and stir over a bowl of ice water to cool.9. Chill in the refrigerator. When ready, churn in an ice cream machine according to manufacturers instructions or by hand according to instructions stated above.

1 Serving: 1/2 cupCalories: 250Protein: 5 gramsCarbs:20.2gramsFats: 15 grams


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CheeseCake iCe CreaM: (yields: 3 CuPs)If you love cheesecake, you will love this! Homemade cream cheese is recommended for this recipe. If time does not permit, substituting with Marscapone cheese (an italian version of cream cheese) is just fine.This recipe does not require the use of an ice cream machine.

INGREDIENTS:8 oz. homemade cream cheese or Marscapone cheese1 cup greek yogurt1/2 cup heavy cream1 zest whole lemon, finely grated2/3 cup organic cane sugar1/4 tsp. vanilla extractpinch of pure sea salt

INSTRUCTIONS:1. Cut the cream cheese into small pieces.2. Add it to the food processor and add the rest of the ingredients.3. Puree until smooth.4. Place in the refrigerator till it’s chilled. When ready, churn in an ice cream machine according to manufacturer’s instructions or by hand according to instructions stated above.

1 Serving: 1/2 cupCalories: 278Protein: 6.6 gramsCarbs:19 gramsFats: 20 grams


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ChoColate iCe CreaM:(yields: 1 quart)Who doesn’t love a little chocolate ice cream? Enjoy a delicious homemade chocolate ice cream GUILT FREE anytime! Loaded with essential nutrients and a balanced ratio of carbohydrate, protein and fat, ice cream is the perfect daytime or nighttime snack.

INGREDIENTS:1 tsp. great lakes unflavored gelatin2 T water2 cups heavy cream3 T unsweetened cocoa powder6 oz. semisweet chocolate -chopped3/4 cup organic cane sugarPinch of pure sea salt5 large egg yolks1/4 tsp. vanilla extract

INSTRUCTIONS: 1. Mix in a small bowl, the water and gelatin and let it bloom for 10 minutes.2. Warm 1 cup of heavy cream with the cocoa powder in a medium pot and whisk till blended.3. Bring to a boil and reduce to a simmer for 30 seconds, constantly whisking. Remove from the heat and add the chopped chocolate, stir till melted and add the remaining 1 cup of heavy cream. Pour into a large bowl.4. Heat the milk, sugar, and salt in the same pot, then add the gelatin mixture when it’s heated.5. In a medium bowl, whisk the eggs yolks together and slowly pour the milk mixture into the egg yolks, whisking constantly and pour back into the pot, scraping all the yolk mixture with a heavy duty spatula.6. Stir the mixture over medium heat until it thickens and coats the spatula.Pour through a fine strainer into a bowl with the chocolate mixture and stir till well combined. Add the vanilla extract and stir over a bowl of ice water to cool.7. Chill in the refrigerator. When ready, churn in an ice cream machine according to manufacturer’s instructions or by hand according to instructions stated above.

1 Serving: 1/2 cupCalories: 350Protein: 5 gramsCarbs:30 gramsFats: 26 grams


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sWeet Potato iCe CreaM: (yields:1 quart)Sweet potato ice cream can be compared to the perfect pumpkin pie. Very bright orange sweet potatoes have the most flavor.

INGREDIENTS:1 lb. sweet potatoes or pumpkin if not available, peeled and cut into 1 inch pieces1 cup whole milk2/3 cup light brown sugar1/4 tsp. ground cinnamon1/2 tsp vanilla extractpinch of pure sea salt1/8 tsp. lemon juice

INSTRUCTIONS:1. Place the sweet potato in a pot, cover with water. Bring to a boil, reduce the heat to a simmer and cook for 25-30 minutes till tender. Drain the potatoes and let it cool to room temperature.2. In a blender, add the milk, brown sugar, sweet potato, spices, vanilla and salt. Puree for one minute till smooth. Add the lemon juice to taste. 3. Pass through a fine strainer using a heavy-duty spatula.4. Chill in the refrigerator. When ready, churn in an ice cream machine according to manufacturer’s instructions or by hand according to instructions stated above.



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CoFFee iCe CreaM: (yields: 1 quart)INGREDIENTS:1 tsp. great lakes unflavored gelatin2 T water1 1/2 cups of heavy cream3/4 cup organic cane sugar1 cup whole coffee beansPinch of pure sea salt1 1/2 cup whole milk5 large egg yolks1/4 tsp. vanilla extract1/4 tsp coffee extract-(optional)

INSTRUCTIONS:1. Heat the milk, sugar, coffee beans, salt and 1/2 cup of heavy cream in a medium size pot. Cover, remove from the heat and let it sit for one hour.2. Mix the gelatin and water in a small bowl and let bloom for 10 minutes3. Warm the coffee-infused milk and add the gelatin mixture; mix till blended.4. Whisk the egg yolks in a medium size bowl and slowly pour in the entire milk mixture. Add back into the pot.5. Stir the mixture over medium heat until it thickens and coats the spatula.Pour through a fine strainer into a bowl and press down on the coffee to extract much flavor as possible. Add the remaining heavy cream and mix.6. Chill in the refrigerator. When ready, churn in an ice cream machine according to manufacturer’s instructions or by hand according to instructions stated above.


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