foods with benefits foods that love you back! · foods and super villains that we embrace or avoid...

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Foods with Benefits – Foods that Love You Back!

FOCUS: Finding Optimistic Creative Useful Solutions

The belief that where we place our focus may impact our health, outlook on life, and

everyday experiences is a concept that translates well to food, nutrition and well-

being. We hold the key to create a positive experience in our everyday meals. Keep

your focus on creating vibrant health through eating “Foods with Benefits” – foods

that love you back. Ask yourself, “is this meal bringing me closer to or away from

good health?” Make the beneficial choice.

Start today. Wherever you are in the process of discerning the best approach to

eating/feeding your family is the right place to start. It’s never too late. Learn what

best suits your needs and tastes. There is always a solution. Substitutions and recipes

exist for all of our needs. Let’s begin the journey and focus on the prize: improved

health and energy.

Lists of best and worst foods splashed on magazine covers,

in advertisements and blog posts lure us in to finally

discover the magic secret that will fuel a healthier body, cure

a disease or conversely cause great harm. There are super

foods and super villains that we embrace or avoid as the

need arises. Some lists are compiled by manufacturers

promoting products. While we try to achieve or preserve good health, it’s important

to do our homework, research and read labels; best of all to eat real foods that don’t

have labels.

Common sense can steer us toward better choices and away from more obvious poor

selections. Look for real food with benefits such as antioxidants, polyphenols,

vitamins, fiber, quality proteins and fats. My short list of enjoy and avoid foods is

somewhat easier to digest.

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1. Eat more vegetables – all of them (unless avoiding due to a food allergy or

intolerance). Enjoy the colors of the rainbow and look for seasonal, locally

grown foods that haven’t been treated with chemicals; are non-GMO (not

genetically modified), and organic if possible. Eat some veggies raw and some

cooked – but not overcooked.

2. Enjoy quality protein in reasonable quantities. Quality protein is found in eggs

from pasture-raised chickens, sustainable fish (see seafoodwatch.org for lists),

certified humane animal protein from animals that are both pasture-raised and

well-fed (non-GMO feed and/or grass-fed) and beans, nuts, and seeds. Balance

protein with healthy carbs (vegetables) and good fats.

3. Avoid sugar bombs. I know; cakes, cookies and pie are hard to resist and just

one fancy coffee drink won’t be the end of the world... Sugar is so addicting.

One leads to more and at the end of the day we’re often surprised to see how

much sugar found its way onto our plate. Try a sugar fast for one day at a time

and as the days add up the craving gets better. Replace a candy bar with a date;

it’s sweet but the natural sugar in dates also has fiber and nutrients. Enjoy a

piece of fruit or berries for dessert or a sweet treat.

4. Fat is not the enemy unless it’s trans fat, fried food fat or poor quality oil. Avoid

all trans fats like the plague. Do not eat any product that contains any partially

hydrogenated fat. Read labels. Even products that say zero trans fat on the

cover may have a small amount claimed on the label. Read it and weep, just

don’t eat it. Stay away from “vegetable” oil, corn, canola and soy oils which are

likely genetically modified and will raise inflammation.

Our bodies need fat to help provide structure for cell membranes, to provide

energy, for brain function, hormone and mood balance. Enjoy a balance of

fats/oils including Omega 3 (polyunsaturated oils) found in chia, hemp seed,

flaxseed, walnuts and in fatty, cold water fish; Omega 6 (polyunsaturated oils)

are found in grains, most plant-based oils, poultry, and eggs; Omega 9

(monounsaturated fat) found in avocados, olives and nuts; medium-chain fatty-

acid: coconut oil and saturated fat, ghee, that when made from grass fed butter

is rich in vitamins A, D and E as well as fatty acids CLA and butyric acid, a short-

chain fatty acid that may benefit the cells of the intestines.

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Identify beneficial and functional foods for you and your loved ones. Needs and

solutions vary– there is no one size fits all solution. For example you may have a list

of foods and ingredients to avoid due to allergies and intolerances and need healthy

substitutions. Or digestive issues like constipation or the opposite, frequent and/or

loose bowel movements may plague you. A diagnosis of leaky gut can be puzzling

and identifying what to eat for breakfast, lunch, dinner and snacks is frustrating and

leads to poor choices of prepared food.

Functional foods include bone broth made from well fed, humanely raised animals or

sustainable fish. Homemade vegetarian broth may contain less collagen than bone

broth but especially when homemade it is a nutritional addition to your meals. Make

the broth and freeze in silicone ice cube-type containers or glass canning jars and

have it readily available when you want it.

Ghee is clarified butter, meaning butter with milk sugar (lactose), and proteins (casein

and whey) removed. It is a useful saturated fat that is easy to digest and has beneficial

properties, when made from butter from grass-fed cows. Making yourself is easy and

saves money. Ghee is shelf stable, no refrigeration required.

Eating enough fiber is important for everyone however, if constipation is a problem

increasing soluble fiber and water is important and adding prunes, (dried plums) also

softens stool because it contains the sugar alcohol, sorbitol.

Kudzu, sometimes called kuzu is an invasive plant in the southern United States,

originally from Japan, the starch from the root of the kudzu plant is beneficial and

healing to the small intestines and is an alternative thickener to corn starch. Kudzu is

helpful in controlling mild diarrhea.

Finding food sources of vitamins, antioxidants, and polyphenols helps your body

utilize and digest the nutrient without taxing your liver. Not to say that supplements

are bad, but adding food sources is a bonus.

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MEAL PLAN

Have a plan – a meal plan is your roadmap to being prepared, saving money, reducing

stress and frustration.

Breakfast

Forget everything that you know

about breakfast foods. Cereal is

NOT beneficial food. Don’t start

your day with a sweet overload

that may set you up for craving

more. It can be easy! Leftover

dinner or soup is suitable

breakfast.

We’re breaking the overnight

fast so make it good, beneficial

and energy providing. Include

quality protein, carbs and fat.

Lunch

When did every lunch include bread,

fried chips and a cookie? Reinvent

lunch and include quality protein,

carbs and fat. Again, think leftovers

(maybe from two days ago so not to

become bored with repetition.)

Lunch should carry us until dinner or

maybe after school. Discuss meals

and get input if preparing a meal for

someone to enjoy away from you.

Dinner

Eat “breakfast like a king, lunch

like a prince and dinner like a

pauper”, as the saying goes.

Loading up on a big meal

before going to bed is not

conducive to good sleep.

Again, remember quality

protein, carbs and fat every

time we eat.

These protein dishes are meant

to be served in small portions

alongside veggies and a salad

and to allow for leftovers. Cook

it once eat it 2-3 4 times!

Strive for dinner time to be at

least two hours before

bedtime.

Breakfast Bowls

Sweet Potato-Spinach Bowl

Chia Seed Pudding

Side Dish/Functional Food:

Prune Apricot Compote

Green Wraps

Asian-Style Lettuce Wrap

Mediterranean Vegetarian Collard

Wrap

Salads and Stuffed Veggies

Chicken Salad

Stuffed Sweet Potato

Avocado Pesto

KISS: keep it simple & sensible!

You know your time restrictions

and commitments so plan

accordingly. Don’t set yourself

up for frustration.

Inspiration is a click away on

Pinterest or your favorite blogs,

books and magazines.

Breakfast Skillets

Green Eggs & Ham

Veggies & Sausage

Soups and Leftovers

Use an insulated bag or thermos-like

container to keep hot things hot and

cold items cold.

Bone Broth

Slow Cooker

Beef Pot Roast with Veggies

Italian Chickpea Stew with

Hardy Greens

Lamb Shanks

Smoothie/Bowl

Green Chai

Kermit’s Delight

Sunrise Surprise

Dessert/Snacks/Functional Food:

Cherry-Berry Jelly

Date Bites

Cauliflower Baba ganoush

Chocolate Hummus

Muffin Mania

Lamb Kefta

Turkey Meatloaf Muffins

Snacks

Not time for a sugar bomb! Fruit & nut/seed butter, veggies & hummus, homemade trail mix, smoothies

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RECIPES

Breakfast Bowls

Chia Seed Pudding


Breakfast Skillets

Green Eggs & Ham

Veggies & Sausage

Smoothies/Smoothie Bowls

Green Chai

Kermit’s Delight

Sunrise Surprise

Green Wraps

Asian-Style Lettuce Wrap

Mediterranean Vegetarian Collard Wrap

Salads and Stuffed Veggies

Avocado Pesto

Chicken Salad


Slow Cooker


Italian Chickpea Stew with Hardy Greens

Lamb Shanks

Muffin Mania

Lamb Kefta


Functional Foods

Bone Broth, Chicken

Ghee

Cherry-Berry Jelly


Snacks/Treats

Cauliflower Baba Ganoush (bean free)

Brownie Batter Dessert Hummus (bean free, contains tree nuts)

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Breakfast Bowls From distress to delicious! Breakfast bowls arose from an egg allergy

diagnosis added to gluten, dairy and more intolerances. Enter the breakfast bowl! This is a

simple way of creating a warm or cold salad that is fast and easy for breakfast enjoyment.

If you are able to enjoy eggs, they are welcome addition to breakfast, lunch or dinner. Eat

the entire egg – not “just the white” and look for locally raised chickens that are humanely

raised outside and fed a traditional diet that includes bugs.

Chia Seed Pudding

Yes, chia seeds are the same as the ubiquitous “chia pet” however less known are the

amazing benefits of the tiny seed, originally from Mexico. Chia is high in fiber, minerals

including calcium, phosphorus and zinc and is a good source of protein and essential fatty

acids.

Chia puddings are an easy, no cook, make-ahead meal or snack. The rule of thumb is for

every one cup of liquid use 3 tablespoons of chia seeds. The tasteless seeds absorb liquid

(up to 14 times their weight) and soften into little soft balls of goodness. If your prefer your

puddling smooth, puree pudding in a blender. Chia seeds need at least an hour to fully

absorb the liquid – the best way to enjoy is to make the night before and wake up to

ready-made breakfast.

There are as many variations and flavors as you could imagine. My preference is always to

add green wherever and whenever possible. Here is one possibility.

It’s Easy Being Green Chia Pudding

SERVES: 4

2 cups nondairy milk of choice (try

macadamia nut milk!)

1/2 cup spinach, organic, raw

2 tablespoons honey or pure maple syrup

or 3 Medjool dates, pitted

1/2 teaspoon cinnamon

1/4 teaspoon cardamom powder

1/8 teaspoon turmeric

Pinch black pepper

6 tablespoons chia seeds

1 cup fresh fruit of choice: strawberries,

blueberries, kiwi and/or bananas

1. Combine nondairy milk, spinach, sweetener of choice and spices in blender, puree until

smooth.

2. In a medium bowl, add the green liquid to the chia seeds. Stir well.

3. Place in the refrigerator at least 4 hours, or overnight.

4. Just before serving, stir again and top with fruit.

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It’s hard to write a specific “recipe” for this favorite breakfast

option. Sweet potatoes or butternut squash are easy to make

ahead. Cooking 2 or 3 extra sweet potatoes or squash while

making dinner allows for an easy morning breakfast. Peel a few

sweet potatoes and cut into bite-sized cubes, toss in avocado oil

and spread on a baking sheet. Cook in 350-degree oven for

about 30 minutes. Stirring about halfway through cooking time.

Similar instructions for butternut squash. Many grocery stores

have pre-cut and peeled butternut or sweet potatoes to further

simplify the process.

2-3 Pre-cooked sweet potatoes

2-3 tablespoons avocado oil, divided

1 cup other leftover veggies: any cooked

veggies OR fresh veggies

Chopped onion

Chopped mushrooms

Fresh spinach or arugula OR sautéed kale

Optional: top with fresh avocado and or

chopped tomatoes or fresh fruit

Optional: top with microgreens

Start layering: the bottom layer is salad greens: spinach, lettuce or arugula. Top with ½ cup

cooked sweet potatoes; add any leftover cooked veggies like zucchini, kale, green beans or

carrots. Add (if desired a handful of cooked garbanzo beans or other favorite bean) OR add

bacon (cooked and cut into pieces) OR walnuts, pecans, or pepita seeds. Top with a sliced

avocado (micro greens if available) and drizzle with a tablespoon of extra virgin olive oil, a

squeeze of lemon juice and sea salt and pepper to taste. Enjoy!

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Green Eggs and Ham

Avocado is rich in potassium and has a rich creamy texture similar to cheese.

SERVES: 2

4 Eggs

1 ripe avocado

1 teaspoon coconut, avocado or

grapeseed oil or ghee

Sea salt and pepper to taste

Turkey Ham (Wellshire Farms All Natural,

Uncured Turkey Ham, No Nitrites or

Preservatives Added)

1. Whisk eggs with 1 teaspoon of cold water for every two eggs prepared. Scramble eggs

in a prepared sauté pan heated with a teaspoon of oil and cooked over medium heat

until desired doneness.

2. Peel and cut avocado in small cubes. Fold avocado into scrambled eggs before serving.

3. Sauté turkey ham in a small amount of oil and serve alongside of “green eggs”.

Veggies & Sausage

Another recipe-less option. Stir fry your favorite greens: (chopped, fresh) kale, swiss chard,

collard, turnip or mustard greens in coconut or avocado oil for about 3 minutes. Stir frying

softens greens and takes away the bitterness of greens. Top with breakfast sausage of choice.

Breakfast is served.

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Smoothies/Smoothie Bowls: Wake up your taste buds with these delicious smoothies as part

of a healthy breakfast or a snack any time of day. Smoothies are a great way to add protein

powders like flax seeds, chia seeds, hemp seeds, other nuts or rice or whey protein or collagen

powder as diet allows. Add fresh spinach to boost nutrients without impacting taste. A banana

or avocado will provide creamy texture. Ice transforms a smoothie into a frozen treat that may

be eaten with a spoon. Coconut, flax or hemp oils are beneficial fats to add as needed. Note:

Freeze ripe bananas or avocados for later use: remove peel and pit, cut into pieces and place in

a freezer container.

MAKES: 2- 8-ounce servings

Name Fruit & Veggies Protein Juice/Liquid

Green Chai 1 cup greens (kale,

spinach, swiss chard), 1

small banana, 1/2

avocado, 1 teaspoon

cinnamon, 1/2 teaspoon

cardamom, 1/4 teaspoon

turmeric, 1/4 teaspoon

black pepper

2 tablespoons

almond butter,

sunflower seed butter

or nut/seed butter of

choice

1/2-3/4 cup

unsweetened

nondairy milk

4-5 ice cubes

Kermit’s

Delight

1/2 ripe pear,

1/2 cucumber,

1 cup spinach,

1/2 avocado

5 to 6 fresh mint leaves

1 scoop collagen

powder (unflavored)

or protein powder of

choice

Juice of 1 lime or

lemon + water if

needed

Sunrise

Surprise

2 cups watermelon cubes,

1/2 avocado,

5 to 6 fresh mint leaves

1 scoop collagen

powder (unflavored)

or protein powder of

choice

Juice of 1 lime or

lemon

1. Combine all ingredients in a blender and blend until smooth. May add additional water

or ice to reach desired consistency.

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Green Wraps If you’re living grain-free, low-carb, or simply want to add more healthy veggies

to your plate, swap out bread and grain-based tortillas for healthy “wraps” made of greens.

Asian-Style Chicken Lettuce Wraps

Fast, simple and satisfying with make ahead options; these wraps are a family favorite.

SERVES: 4-6

1 tablespoon avocado or coconut oil

1 pound ground chicken or turkey (dark)

2 teaspoons sesame oil

1 tablespoon fresh ginger root, minced

2 cloves garlic, minced

1 red bell pepper sliced thinly

1 cup mushrooms, sliced (button, shiitake,

crimini or mix)

1/2 cup bamboo shoots, water chestnuts

or sun chokes, chopped

2 tablespoons soy sauce (GF or coconut

aminos as needed)

1 tablespoon rice vinegar

Dash hot sauce or Sriracha

4 green onions, thinly sliced

1/4 cup cilantro, chopped

1 head bibb/butter or iceberg lettuce

1. Add oil to a large skillet and heat until oil is very hot. Add ground chicken and cook

until no longer pink; add sesame oil, ginger, garlic, peppers, and mushrooms and stir-

fry for another 3 minutes.

2. Add soy sauce, rice vinegar, hot sauce and stir to blend. Remove from heat.

3. Serve by placing spoonful of chicken-blend into pieces of lettuce, top with green

onions and cilantro and eat like a taco.

MAKE AHEAD: prepare filling a day or two before or make a larger batch and freeze for

a ready-made meal.

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Mediterranean Vegetarian Collard Wraps

Dark leafy greens are high in nutrients including phytochemicals and antioxidants. They are a

good source of nondairy calcium especially when combined with lemon juice.

SERVES: 6-8

1 bunch collard greens, rib removed

2 tablespoons extra virgin olive oil (plus

extra for brushing collards)

1 tablespoon white balsamic vinegar

1 cup shredded carrots (2-3 carrots)

1 cup broccoli-slaw mix

1/2 cup radish, shredded or sliced

1 ripe avocado

2 tablespoons fresh squeezed lemon juice

2 teaspoons Dijon mustard

1/4 teaspoon each sea salt and pepper

Microgreens or sprouts

1. Preparing collard greens: After removing collard green ribs, brush with olive oil and roll,

cover with a damp towel until ready to eat.

2. Whisk together olive oil and vinegar and fold in veggies using for filling: carrots,

broccoli slaw, and radishes.

3. In a small bowl mash avocado and stir in lemon juice, Dijon mustard, salt and pepper.

4. Unroll collard greens, spread avocado “paste” on green. Top with veggie mix and top

with microgreens.

Creamy Avocado Pesto

Allergy-friendly pesto, packed with nutrient-dense ingredients as an addition to wraps or dip.

MAKES: 2 CUPS

1⁄2 cup raw and unsalted seeds: pepita

&/or sunflower seeds

3 cloves garlic, chopped

2 tablespoons gluten-free, chickpea miso

1⁄4 cup fresh squeezed lemon juice

2 cups kale, stems removed, chopped

1⁄2 cup fresh parsley, packed

1⁄4 cup fresh basil, packed

1 ripe avocado

1⁄4 cup olive oil

1/2 teaspoon each sea salt and pepper

1. In a food processor or blender, combine seeds, garlic, miso and lemon juice and blend

until seeds are pureed. Add kale, parsley and basil; pulse until chopped and

incorporated.

2. Add avocado, additional oil and puree until smooth. Season to taste with salt and

pepper.

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Mix and match to create your favorite wrap:

Gre

en

Lettuce: butter,

iceberg, leaf

Kale: lacinato,

Tuscan or

dinosaur variety

Collard, Mustard

or Turnip Greens

Swiss Chard or

Beet Greens

Pro

tein

Chicken, beef,

pork, eggs

Fish/shellfish

fresh, canned,

leftover

Beans, lentils Nuts, seeds:

pumpkin seeds,

sliced almonds

Sau

cy Mustard

vinaigrette

Mayo-based Hummus, baba

ganoush, or nut/

seed butter

Roasted pepper

puree

Veg

gie

s

Shred/slice/chop:

carrots,

cucumbers,

jicama, celery,

tomatoes,

radishes, cabbage,

cauliflower

Microgreens or

sprouts

Avocado

Leftover, roasted,

grilled eggplant,

peppers, zucchini,

mushrooms,

onions, garlic

Cooked diced or

sliced sweet

potato, butternut,

beets

Fla

vo

r +

Asian seasoning,

soy sauce, Hoisin,

miso

Fresh herbs: basil,

parsley, cilantro,

dill & more

Dried herbs or

spices: herbs de

Provence, Dill,

Italian…

Curry paste, hot

sauce, salsa,

guacamole

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Salads and Stuffed Veggies Fill a leftover sweet potato, an avocado, tomato, cucumber or even

a cantaloupe quarter, with your desired salad. Here is a favorite chicken salad recipe, but may

use your tried and true egg salad, salmon, tuna or faux tuna or lentil salad – use your

imagination.

Tarragon Chicken Salad with Apples

SERVES: 6-8

1/3-1/2 cup mayonnaise, vegan if needed

1 teaspoon tarragon, dried

1/4 teaspoon nutmeg

2 tablespoons fresh squeezed lemon juice

1/4 cup walnuts, almonds, or pepita,

toasted

1/2 cup grapes, sliced in half OR (when

grapes are not in season) dried tart

cherries, chopped

1 large organic apple, cored and small dice

2 stalks celery, diced

3-4 cooked boneless, skinless chicken

breasts, small dice (about 2 cups)

Sea salt and pepper

Optional: 2 tablespoons chopped chives

1. In a large bowl whisk mayonnaise, tarragon, nutmeg and lemon juice. Add walnuts,

grapes, apple, celery and chicken and fold together.

2. Taste and add salt and pepper to taste.


This is a fast lunch (or dinner) repurposing leftover meat and vegetables. Use on pre-baked

sweet potato per person.

Stuffing ingredients (for each potato):

3 tablespoons cubed turkey, tofu (or other

protein)

1/2 cup cooked vegetables (like broccoli,

kale, sweet peppers, onions, zucchini or

combination)

1 tablespoon chopped pecans or other

nut/seed

1 tablespoon dried cranberries (preferably

sulfite-free)

1. Preheat oven to 350 degrees.

2. Split the cooked sweet potato open and stuff with filling. Place on a baking sheet and

cook for 15 minutes or until heated through.

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Slow Cookers are beneficial kitchen tools for making stews or even bone broth so you can cook

while you sleep, work or play.


Making pot roast from inexpensive beef chuck roast makes beef an affordable family meal. Add

your favorite vegetables to balance the nutrition and increase antioxidants. Grass fed beef is

higher in omega 3 fatty acids than corn/grain fed beef and is richer in antioxidants. Grass fed

(also pasture-raised) animals are not fed added hormones and antibiotics which means

healthier animals and uncontaminated meat.

May cook in oven or slow cooker.

Look for grass fed beef at: Eat Wild http://www.eatwild.com/ and Grass Fed Traditions

http://www.grassfedtraditions.com/ or your local Weston A Price chapter

http://www.westonaprice.org/

SERVES 6 TO 8

1 tablespoon coconut, avocado, grapeseed

or other allowable oil for browning

3-4 pound chuck roast (other good beef

cuts: blade, arm, rump, (bottom/top) round

roast)

Spice rub: tablespoon paprika, 2

teaspoons turmeric, 1 teaspoon salt, ½

teaspoon pepper

1 onion cut in quarters

1 bay leaf

1 cup liquid: combination of water, chicken

or beef broth, wine (dry vermouth, sherry

suggested). If using wine, dilute with half

water or broth

1 cup chopped tomatoes, fresh or canned

(if canned include liquid/sauce from can)

2 cups cut vegetables (cut in larger 2”

pieces): suggest carrots, fennel, parsnips,

beets rutabaga, winter squash, turnips,

white or sweet potatoes

1 14 ounce can coconut milk or allowable

nondairy milk


2. In a large oven proof skillet (with lid), heat oil over medium-high heat.

3. Pat meat dry with paper towel and sprinkle all spice rub on both sides of meat. Cook

meat on all sides until brown crust forms; (do not burn).

4. Add onion, bay leaf and liquid and bring to a boil.

http://www.eatwild.com/

http://www.grassfedtraditions.com/

http://www.westonaprice.org/

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5. Remove from heat, cover pan, place in preheated oven and bake covered for 3 ½ -4

hours OR place in a slow cooker (along with vegetables) and cook on low for 6-8 hours.

6. For oven method: add additional vegetables after 2 hours.

7. Test meat for doneness: it should be tender and easily come off bone when stuck with a

fork.

8. Add coconut milk to pot and stir before serving.

Italian Chickpea Stews with Hearty Greens

SERVES: 8

4 cups vegetable (or chicken) broth

preferably homemade

1 medium-large yellow onion, chopped

3 stalks celery, finely diced

1 bay leaf

1 (26-32-ounce) container chopped

tomatoes packed in purée (such as Pomì

brand)

1 teaspoon dried thyme

1 teaspoon dried oregano


1/8 teaspoon cayenne pepper

2 16-oz. cans chickpeas, rinsed and drained

(or 4 cups cooked chickpeas)

1 tablespoon coconut oil or avocado oil

3 cloves garlic, minced

1 bunch kale, rib removed, cut into ribbons

1/2 cup chopped fresh parsley (plus 2

tablespoons for serving)

1/2 teaspoon sea salt

1/4 teaspoon fresh ground pepper

1. Add broth, onion, celery, bay leaf, tomatoes, thyme, oregano, turmeric, cayenne pepper

to a large (6 quart) slow cooker. Cover and cook on low for 7-9 hours or high for 4-5

hours.

2. Sauté garlic and kale in coconut oil in a large skillet over medium heat for 3 minutes. Stir

into crock pot and continue cooking for 15 minutes.

3. Stir in parsley, season with sea salt and pepper and serve.

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Braised Lamb Shanks (crock pot)

SERVES: 4-6

3-4 lamb shanks (total 2 pounds)

2 tablespoons avocado oil

1 large onion, (white, yellow or red)

chopped

4 cups chopped vegetables: carrots, celery,

fennel, and/or parsnips

1 tablespoon fresh (or 1 teaspoon dried)

rosemary

1/2 teaspoon dried thyme

1 bay leaf

Salt and pepper to taste

1/2 cup liquid (white wine, bone broth,

tomato juice or water)

1. For best results, cook in at least a 3 ½ - 4 quart crock-pot.

2. Sauté lamb and vegetables before putting into slow cooker or may use instant pot and

sauté setting.

3. Turn crock-pot on low; add sautéed lamb and vegetables. Add seasoning and liquid. Stir

to distribute spices and until all ingredients are well coated with liquid. Cover and cook

on the low setting for 8-10 hours or on high for 4-5 hours.

4. Without crock pot, bake in 325 degree oven on covered Dutch oven for 4 hours.

5. Lamb will fall off bones. Remove bones and cut meat into bite sized pieces.

17



Muffin Mania I love muffin pans! You can make meatloaf or even a burger recipe in standard

or miniature muffin pans (silicone muffin “pan” is a good option). Using a muffin pan means

shorter cooking time, easy to transport, and portion sized to fit your specific need. Easy to

freeze.

Lamb Kofta

Mediterranean, Middle Eastern and Asian cultures all have a version of kofta which is a

ground/minced meat or bean with seasonings. Kofta may be made into muffins or meatballs.

SERVES: 4

1 pound ground lamb

1/4 cup finely chopped onion or shallot

1 clove garlic, minced, about 1

teaspoon

1 teaspoon curry powder

1 teaspoon ground coriander


2 tablespoons fresh cilantro, chopped

1. Preheat oven to 375-degrees.

2. Mix ground meat, minced onion, garlic, curry powder, coriander, salt and cilantro

until well blended.

3. Scoop into mini muffin pans and bake for 20 minutes.

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Modify this recipe using different ground meats: chicken, beef, pork, lamb, bison/buffalo or a

combination. May also vary vegetables including parsnips, mushrooms, sweet bell peppers and

adding chopped greens like spinach, kale or swiss chard.

SERVES: 8-10

1 teaspoon olive oil

1 large onion, finely chopped

2 medium carrots, finely chopped

2 medium zucchini, finely chopped

2 teaspoons thyme, dried


1/2 teaspoon pepper

1/4 cup ketchup, preferable fruit juice

sweetened (or plain tomato paste)

2 teaspoons vinegar (avoid Malt vinegar as

it contains gluten, but may use

unseasoned rice vinegar or apple cider

vinegar)

1/4 cup finely chopped fresh flat-leaf

parsley

1 cup almond flour OR gluten-free bread

crumbs

2 large eggs, lightly beaten or flax egg

replacer

2 1/2 pounds ground dark turkey (may

substitute other ground meat)


2. Heat oil in a large skillet over moderate heat. Sauté onions until softened, about 2

minutes; add carrot and zucchini and cook for an additional 7-10 minutes. Remove

from heat and season with thyme, salt and pepper.

3. In a large bowl, combine ketchup, vinegar, parsley, eggs and almond meal and let stand

for 5 minutes. Combine with vegetable mixture and turkey and mix well (mixture will be

very moist).

4. Spoon into muffin pans. Bake for 30 minutes for regular muffin pan or 20 minutes for

miniature muffin pan until a thermometer inserted in center registers 170 degrees.

19



Functional Food Recipes

Bone Broth Tips and Checklist

Start your day with a cup of…broth? This is not to suggest giving up your morning cup of

coffee or tea, but add a cup of broth to reduce inflammation, ease joint aches and pains,

and promote healthy bones, hair and nails; and as a safeguard against colds and flu

viruses. Go to the kitchen and make your own homemade broth! Commit to developing

this new habit of cooking real, nutrient-dense food and reap the benefits of improved

health and great tasting food.

A pot of broth boiling over the fire was once a staple for our ancestors. Broths made from

bones have been used throughout history and across cultures. Broth is inexpensive to

make and versatile — it provides a base for soups, sauces and gravies, and can be used

when cooking grains and vegetables. It is flavorful and has many health benefits.

Homemade broth is rich in calcium, magnesium, phosphorus and other trace minerals.

Bone broth is healing for joints, and great for hair, skin and nails. In her book Deep

Nutrition, Dr. Cate Shanahan writes “The health of your joints depends upon the health of

the collagen in your ligaments, tendons, and on the ends of your bones. Collagens are a

large family of biomolecules, which include the glycosaminoglycans, very special molecules

that help keep our joints healthy.” Bone broth is full of glycosaminoglycans (GAGs), like

glucosamine, chondroitin and hyaluronic acid. Collagen is also the main constituent of hair,

skin and nails.

Physicians as far back as Hippocrates have associated bone broth with gut healing. A vital

nutrient for healing the gut is gelatin. Also, when there is plenty of gelatin in the diet, the

body’s need for protein from meat sources can be reduced. Broth helps detoxify the body,

by helping the liver work better. The liver needs the amino acid glycine to function at its

best, and bone broth has plenty of glycine.

The toughest part of making homemade bone

broth may be finding quality bones. Look for

farmers that are humanly raising animals in

pastures without pesticides or antibiotic and

hormone use and providing a diet rich in grasses

and real food, versus a confinement raised,

feedlot factory farm also known as CAFOs

(Concentrated Animal Feeding Operations) or

IFAP (Industrial Farm Animal Production). Shop at your local farmers markets to support

famers and purchase quality ingredients. When making bone broth be sure to include joint

and knuckle bones or chicken feet and wings that are rich in collagen.

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Making bone broth is not difficult and is an extremely healing and nutrient-dense food.

Having the right tools (including equipment, recipe and quality ingredients) will de-stress

and simplify the process. Making a large batch (6-12 quarts depending on equipment and

space available) and freezing the broth in a variety of sized: 1 or 2 quart and 1 or 1/2 cup

glass containers and BPA-free ice cube trays or silicone containers provides longer and easy

access to this delicious and beneficial broth.

Freezing in glass containers means no leaching of plastic chemicals. Defrosting broth from a

glass container is easily achieved in a pan of hot water. When freezing in glass remember to

leave ample space (at least 1 1/2" for a quart jar) at top for expansion. Recommend filling

only to the shoulder of jar AND only freeze cold liquids. May need to refrigerate the broth

overnight before freezing to assure best success. May also freeze in silicone “ice cube trays”.

Tools and Equipment

16-20 quart Stockpot or Slow Cooker

Large glass pitcher to strain into

Large and small strainer or chinois

Funnel

Large ladle

Variety of freezable storage containers (glass or silicone)

Broth may be made in a stockpot OR a slow cooker. A slow cooker may be easier for those

who prefer to place all ingredients in a pot and leave the house for the day (may also cook

at night while you sleep). The limitations with slow cookers are size as most large slow

cookers are 6-8 quart and the inability to easily pour from crock to strain broth. Prices range

from $30-$80 and more for large 6-8 quart slow cooker.

Stockpots

Always cook broth in a stainless steel or ceramic-lined cast iron pot. Size: a 16-20 quart pot

will accommodate all the ingredients and enough water to easily make up to 12 quarts of

broth. Though you don’t have to fill entire pot, it is nice to have space for ingredients to

simmer.

Prices vary from $35 to over $100 depending on brand.

Stockpots are available online and at kitchen stores, restaurant supply stores, Bed, Bath &

Beyond, and other department stores. If shopping in-person, look for a pot that feels heavy

and substantial but is not too heavy to lift when full.

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Strainers

After the broth has cooked it will need to be strained. Strain liquid into a large preferably

glass container with a lip like an eight-cup Pyrex pitcher. Strain the broth through an 8"

stainless strainer OR chinois. Here examples:

CHEFS Mesh Food Strainer Set (4 strainers 9"-3")

8-Inch Depth, China Cap Chinoise Strainer, Mesh, Stainless Steel

Norpro Stainless Steel Chinois with Stand and Pestle Set

Straining will be done in stages depending on the size of the pitcher/container. Also the

larger pieces of bone and vegetables will need to be discarded as the strainer capacity is

reached.

Step two is filling the storage jar/container. As recommended above glass Ball jars (or any

freezable canning jar available online or department and grocery stores) are good for

storage or silicone ice cube-type trays. After initial straining, using a stainless and fill jars. Set

funnel in jar, set small strainer inside/on top if funnel and pour broth into jar remembering

to allow space for expansion when freezing.

Assemble all equipment and ingredients in advance to simplify the process.

Chicken Bone Broth Recipe

This “Mother of Soups” is a base for other soups, sauces, gravies and can be included

anywhere a savory liquid is suggested to boost nutrition. It is high in minerals and used to

strengthen bones and heal digestive issues. May be made with chicken or turkey; beef broth

recipes is available.

The recipe can be doubled or more depending on pot size. Always use quality ingredients,

organic vegetables and animal protein that has been fed quality feed and humanely raised

in pastures.

Makes approximately 3 quarts may be doubled or

tripled

3 to 4 pounds free-range chicken pieces, mostly

backs, necks and wings, rinsed (Do not use

chicken liver but may use other giblets)

Optional and beneficial when available: chicken

feet - rich in collagen

3-4 carrots, cut in large chunks

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3-4 celery stalks, cut in large chunks

2 large onions, quartered

1 leek including green part

1 bay leaf

Handful of parsley and/or thyme sprigs (fresh)

May add additional vegetables: sweet potatoes,

other vegetables to taste or dietary needs

1/2 teaspoon whole black peppercorns

1/2 teaspoon whole cloves OR juniper berries

Cold, purified water

2 tablespoons vinegar or fresh lemon juice

1 kombu “stick” (sea vegetable/‟Super Food”

that adds highly beneficial micronutrients)

Sea Salt to taste AFTER cooking

1. Place the chicken and vegetables in a large

stockpot over medium heat. Pour enough

cold water to cover chicken about 4 quarts

for one batch. Add vinegar or lemon juice.

Add bay, parsley/thyme, peppercorns, and

cloves or juniper berries and slowly bring to

a boil.

2. Lower the heat to low and gently simmer for at least 6 hours (may cook longer, typically

I cook chicken/turkey bone broth for 12-18 hours). As the broth cooks, skim and discard

any impurities that rise to the surface.

3. Remove the chicken pieces and discard. Strain the broth through a fine sieve into another

container and discard vegetable solids. If not using the broth immediately, place the pot

in a sink full of ice water and stir to cool. When cool, cover and refrigerate or freeze.

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Homemade Ghee

MAKES: 1-1/2 cups

1 pound butter, preferable organic

from milk from grass fed cows

Pinch of sea salt

1. Simmer butter in cast iron or other heavy nonaluminum

pan over low heat until liquid becomes white – watch

closely!

2. Liquid butter will begin to separate. It may sputter and

make noise. This is normal and will stop as the milk solids

cook off.

3. Eventually liquid butter will become clear. May stop here

or wait until become light brown. This change occurs very

quickly and can easily burn.

4. Remove from heat; add pinch of salt and let rest for 10

minutes. Strain into glass containers. Let cool completely

before covering.

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Stop & Go Foods

STOP: Cherry-Berry Jelly is a beneficial treat using tart cherries (natural source of melatonin

and anti-inflammatory) and kudzu root starch anti-inflammatory, calming for digestion and

aid in controlling diarrhea.

GO: High fiber dried plums or prunes have a reputation for “getting things moving” and this

recipe helps make the process more palatable. Prune Apricot Compote also includes healing

spices Ceylon cinnamon, star anise and cardamom.

Cherry Berry Jelly

Kudzu root starch is beneficial and healing to the small intestines and is an

alternative thickener to corn starch. Tart cherries are a natural source of

melatonin. The combination makes for a great after dinner treat. Alter berries

to what is seasonally available or suits your taste/need. Find kudzu/kuzu root

starch in the Asian section of the grocery store, natural food stores or online.

MAKES: 1 quart

2 tablespoons kudzu/kuzu starch

1-1/2 cups red tart cherry juice,

unsweetened, preferably organic

2 teaspoons lemon or lime juice

2 1/2 cups fresh or frozen berries of

choice: blueberries, raspberries,

blackberries, strawberries, cherries

Optional: honey to taste

Optional: 1/4 teaspoon almond extract

1. Dissolve kudzu starch in COLD cherry juice; mix in lemon juice and pour into heavy

bottom saucepan. Cook stirring with a whisk until thickened.

2. Remove from heat. Fold in berries. Taste; adjust sweetness. Store in refrigerator.


MAKES: 1 quart

1 teaspoon star anise

1/2 teaspoon cardamom seeds

1 teaspoon cinnamon

2 cups water

12 ounces prunes

12 ounces apricots

1. Put whole spices in a cheesecloth pouch or tea infuser. Cover with water; add cinnamon

and bring to simmer.

2. Add prunes and apricots and cook on low for 15 minutes stirring occasionally until

most of water has been absorbed and fruit is very soft.

3. Discard pouch of whole spices. Enjoy with breakfast. Store in refrigerator.

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Snacks/Treats

Cauliflower Baba Ganoush

Hummus is a common dip found on a mezze platter, however beans are not allowed on paleo

or keto diets. Traditional eggplant baba ganoush is an option, but to mix things up here is a

high fiber, low starch cauliflower version.

MAKES: 3 cups

1 whole cauliflower, white or yellow

3 tablespoons tahini (sesame paste)

2 tablespoons minced shallot (1 small

shallot)

2 tablespoons extra virgin olive oil


1/2 teaspoon cumin powder


1/2 teaspoon smoked paprika

1/4 teaspoon cayenne pepper

1. In a steamer basket over boiling water (with cauliflower NOT touching water), steam

cauliflower until soft, about 15 minutes. Remove from pan and let drain.

2. Using a food processor or large blender, puree cauliflower with tahini, olive oil and

spices.

3. Refrigerate until ready to serve with raw or cooked veggies or as a sandwich spread.

Brownie Batter Dessert Hummus - Bean-Free

This creamy bean-free, sugar-free dessert is suitable for a paleo or keto diet. Serve with fresh seasonal

fruit.

MAKES: 2 cups

1/4 cup raw cacao powder

1 cup raw, unsalted cashews or macadamia

nuts, soaked for 2 hours (or overnight)

1/3 cup monk fruit zero calorie sweetener, may

substitute honey or pure maple syrup

1/2 cup nondairy milk

1/2 cup walnut butter

1 teaspoon vanilla

1. Combine all ingredients in a food processor or blender and puree until smooth. Add additional

nondairy milk if necessary for desired consistency.

26



Fermented Foods

Fermenting Vegetables

Most any vegetable can be turned into a “pickle” or kraut. The difference between

commercial pickled veggies and homemade is primarily heat and vinegar. Traditional

fermented foods are raw and rely on salt, a culture starter or some use whey (dairy) to

transform the vegetable into a preserved product that will both extend freshness and

increase nutrient density. Transform carrots, beets, parsnips, or any root vegetable as well

as cucumbers, green beans and more into a fermented, preserved condiment to enjoy as a

salad or side dish for a crispy bite with any meal.

Crunchy Fermented Beets (or Carrots, and/or Parsnips)

Enjoy these crispy beet slices like pickles. They’re delicious with burgers and sandwiches, in

salads and on antipasto trays.

MAKES 1 QUART

3 tablespoons sea salt

3 cups purified warm water (water from a

faucet filter that removes chlorine is

sufficient)

6 medium beets, peeled and sliced into 1/4-

inch slices

1 tablespoon minced ginger

Additional spices: 1/2 teaspoon dill seeds

OR caraway seeds OR turmeric and black

pepper

Outer cabbage leaves – reserve for top of

jars

1. To make brine, place salt and water in a large glass, plastic or stainless steel bowl or

container. Stir until salt is completely dissolved.

2. Pack sliced beets into a quart jar and pour brine over beets to completely cover them.

3. Take the reserved cabbage leaves and cover the top of the veggie mix and tuck it around

the edges of the mixture so it covers the veggies. Make sure this is pressed under the

brine.

4. Cover the jar. If using standard Mason-type jar lids, burp the jar daily by opening and

immediately closing.

5. Let jar sit out of direct sunlight for 3-7 days; begin tasting after 3 days for desired level

of sourness.

6. When beets taste to your liking, refrigerate them to stop the fermentation process. Enjoy

cold as crispy pickles.

27



Jun Kombucha Recipe

MAKES 1 gallon using 1 JUN SCOBY

Filtered water

1 cup raw honey

4 green tea bags (unflavored)

1/2 cup kombucha

1 Jun SCOBY

1. Bring two cups water to boil. Remove from heat and let cool to 175 degrees.

2. Place tea bags in hot water and steep for 10 minutes. Remove tea bags. Add honey and

stir to fully combine.

3. Fill glass container with tea/honey mixture and enough water to come up to 4-5-inches

from top of jar.

4. Add the Jun SCOBY and 1 cup of Jun kombucha. Lightly cover the container with a cloth

or paper coffee filter and let it ferment for 7 days – 2 weeks. Begin tasting after 7 days.

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You’ve made a great decision to cook REAL FOOD for yourself and loved ones.

We learn by following respected teachers: sometimes it’s a doctor, a friend, our research,

attending a conference, seminar or an online summit. And once we identify the path that is

right for us we begin the journey. To reach our intended destination we need a map and

sometimes a guide – or many guides. We can learn and eventually become that guide for

someone else. Or share a map or a recipe.

Let’s get on the road... Healthy, nutrient-dense ingredients are a vehicle; healing recipes are

keys to open new pathways to better health.

Transform how you look at food and its amazing life-force, healing potential and how you

can use it in your life and the lives of your loved ones. And do this with love, joy, laughter

and great tasting food.

FOCUS: use real food to restore and rebuild, find balance and joy.

Finding Optimistic Creative Useful Solutions

foods with benefits foods that love you back! · foods and super villains that we embrace or avoid...

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