optimal nutrition for optimal health...optimal nutrition for optimal health this recipe book is...

OptimalNutrition

For OPTIMAL HEALTH

This recipe book is dedicated to my patients.Enjoy the recipes with your loved ones.

Eat & stay healthy!

Dr. Josh Shields

ContentsPhase 1: Elimination Diet .........................................4

Breakfast ................................................................5Poultry Dishes ......................................................8Fish .........................................................................12Sides, Salads & Etc ............................................. 18

Phase 2 and 3: Reintroduction & Beyond ...........28Breakfast ..............................................................29Shakes ..................................................................34Salad .....................................................................39Snacks ..................................................................57Meals-soups, chili & stews ...............................68Poultry Entrees ...................................................76Fish Entrees .........................................................82Veggie Entrees ....................................................88

Fat Burning Phase .................................................. 99Breakfast ............................................................ 100Snacks & Appetizers ........................................ 104Dips & Sauces ................................................... 108Soups ................................................................... 110Dressings ............................................................ 114Fish Entrees ...................................................... 139Main dishes - Poultry ......................................147Main dishes - Vegetarian ...............................157

Phase 1: Elimination

DietTHE PRIMARY GOAL IN PHASE ONE IS TO ELIMINATE AS

MANY POSSIBLE FOOD ALLERGENS AS POSSIBLE.

THE SECONDARY GOAL OF PHASE ONE IS TO HELP THE BODY DETOXIFY AND THESE MEALS WILL ALLOW THE BODY TO

DETOXIFY THOROUGHLY.

Breakfast

Chipotle Salsified BreakfastIngredients

4 slices turkey bacon1 red onion, thinly sliced1 tbsp. chipotle pepper in adobo sauce, finely chopped2 cups of salsa (store bought or homemade will work)

dash of salt and pepper4 eggs, beaten1 avocado, sliced

How to PrepareCook bacon over medium heat until crisp, flipping often, about 5 minutesRemove bacon from pan and set aside on a paper towel covered plateAdd onions to pan and cook in bacon fat until trans-lucent, about 3 minutesAdd chipotle peppers, salsa, salt and pepper to pan with onions

Turn heat to low and cook, stirring occasionally for 15 to 20 minutes, until mixture thickensDivide mixture evenly between 4 bowlsSpray a separate pan with cooking spray and turn to medium heatAdd eggs and cook until scrambled, top each bowl with some of the scrambled eggCrumble bacon and top each bowl with avocado slic-es and bacon crumbles

5

PHASE 1 : ELIMINATION DIET

Stuffed Sweet Potato BreakfastIngredients

2 large sweet potatoes8 ounces turkey breakfast sausage

4 large eggsSalt, pepper, seasoning of choice

How to PreparePreheat the oven to 350 F.Wash the sweet potatoes and pat them dry. Poke several holes in the surface with the tip of a sharp knife and bake for 50 to 60 minutes, or until they give a little when gently squeezed. Remove from the oven and cool slightly.While the potatoes are baking, cook the sausage in a skillet over medium-high heat, breaking it up with a wooden spoon, until it is no longer pink in the center. Remove with a slotted spoon to a paper towel lined plate and discard all but a tablespoon or two of the fat.Lower the heat under the skillet to medium low. Whisk the eggs in a bowl; cook in the fat from the sausage until softly scrambled and fluffy. Remove from the heat and set aside.

Cut the sweet potatoes in half lengthwise and carefully scoop out the flesh into a large mixing bowl, reserving the skins; lightly season with salt and pepper. Gently stir in the sausage, and scram-bled eggs until well-mixed. Spoon the mixture back into the reserved sweet potato skins and transfer to a rimmed baking sheet. Return to the oven and bake at 350 F for 10 to 15 minutes, or until the potatoes are heated through.Serve with salsa, if desired.

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Quick and Easy Zucchini BreakfastIngredients

2 tbsp. coconut oil1 yellow onion, chopped4 zucchinis, shredded1 cup sun dried tomatoes, chopped

2 cloves garlic, finely chopped2 cups spinach2 chicken sausage links, sliced

How to PrepareHeat oil in a pan over medium heatAdd chicken sausage and cook until heated through, about 3 minutesAdd onion, garlic, zucchini and tomatoes and cook until zucchini just starts to brown (about 5 minutes)Add spinach and cook until wilted, about one minute

Optional: Top with crumbled turkey bacon or serve with a side of scrambled eggs (or both)~~~Note about shredding zucchini - I cover a plate with a paper towel and shred the zucchini over the plate. When I am finished, I gather up the shredded zucchini in the paper towel and squeeze out as much moisture as possible.

Green EggsIngredients

4 Eggs4 large kale leaves (do not trim or remove stems)

1 pinch Celtic sea salt Coconut oil

How to PreparePlace eggs, kale leaves and salt in blenderBlend on high until smoothHeat oil in pan over low-medium heat

Pour egg mixture in panAllow eggs to cook a bit, and then scrambleCook eggs to your preferred doneness

Scrambled Eggs with Veggies RecipeIngredients

1 small organic red onion2-4 organic garlic cloves1 stalk organic celery

1-2 organic carrots (depending on size) 1 bunch of organic cilantro1 bunch of organic parsley

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1/4 small organic green cabbageOrganic sun dried tomatoes1 tbsp. organic virgin coconut oil (for frying)Natural Himalayan salt

Organic black pepper1 tsp. organic virgin olive oil (cold pressed for salads)2-4 organic free range chicken eggs

How to PrepareChop onion and garlic. Set aside and let sit for 10 minutes.Pulse celery, carrots, cilantro, parsley, cabbage and sun-dried tomatoes in a food processor.Add vegetables to a mixing bowl. Add salt and pepper to your bowl of veggies and mix well.Add olive oil and continue mixing. Set aside.Crack eggs in a small mixing bowl and mix well.

Set aside.In a frying pan, at medium heat, add coconut oil.Add onions and garlic to frying pan and fry for 3 minutes, then add eggs and continue frying and mixing eggs until done. Once done, remove from heat.Add scrambled eggs to plates, covering the entire surface. Scoop your raw veggies and add them to the top of the eggs, covering them completely

Curried Chicken Salad (4 servings)Ingredients

2½ lb. chicken, boneless, skinless, white meat1 cup red and green apple, diced, unpeeled2 stalks celery, diced½ small jicama, peeled, diced (optional)¼ cup water

1 tsp. curry powder¼ tsp. turmeric1 Tbsp. olive oilSalt and pepper to taste

How to PrepareBake chicken at 350° for 20 minutes, then dice. Place cooked chicken in a large salad bowl and cool. Com-bine with remaining ingredients. Adjust seasoning to taste and refrigerate for an hour before serving.

Poultry Dishes

8


Turkey and Spinach MeatloafIngredients

1 Pound Lean Ground Organic Turkey 1 Package (10 ounce) Frozen Spinach thawed and squeezed dry2 Eggs 1 Tablespoons Extra Virgin Olive Oil

1/2 Small Onion diced1 Teaspoon Dried Basil 1/4 Teaspoon Sea Salt 1 Pinch Black Pepper

How to PreparePreheat oven to 375 degrees. In a food processor, grind the raw pecans to a medium-fine texture.

In a large mixing bowl, combine ground pecans with remaining ingredients. Mix well. Place into an oiled loaf pan and bake for 30 minutes. Remove from oven and allow it to cool for 5 minutes before serving.

Mexican Chicken SaladIngredients

For the Chicken:1 lb. boneless chicken breasts1 tbsp. olive oilSalt and pepper, to taste

For the Salsa:1 large tomato, quartered

1/2 red onion, cut into large chunks1 jalapeno pepper, stem and seeds removed and halved1 garlic clove, peeled1 small bunch of cilantro leavesJuice of 1 limeSalt and pepper, to taste

How to PreparePreheat oven to 375 F.Brush chicken breasts on both sides with olive oil and sprinkle with salt and pepper. Bake on a baking sheet for 35 to 40 minutes, until no longer pink in the center.While chicken is baking, add all salsa ingredients to a food processor and pulse using the chopping blade until finely chopped. Transfer the salsa to a large bowl and clean out the food processor. You will be using it to shred the chicken. (If you don’t have a food processor, just dice the tomato, onion, pepper, cilantro and garlic and add to a bowl with the lime juice, salt and pepper)

Remove chicken from the oven and allow it to cool. Once cool enough to handle, cut each breast into three or four smaller pieces and add to the food processor. Pulse using the chopping blade until shredded (If you don’t have a food processor, the chicken can also be shredded using a fork)Add chicken to bowl with salsa and mix well with a fork.Refrigerate for at least two hours until chicken salad is chilled.

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Pizza PeppersIngredients

2 tbsp. olive oil1/2 red onion, diced2 cloves garlic, minced1 lb. ground turkey sausage4 bell peppers, tops cut off and seeds removed (re-serve and dice tops to be used in filling)4 diced vegetables of choice

10 black olives, sliced1/2 cup tomato sauce1/4 cup tomato paste1 tsp. crushed red peppersA few sprigs of fresh thyme, oregano and rosemary (or 1/2 tsp of each, dried)Dash of salt and pepper

How to PrepareHeat oven to 400 FHeat olive oil in a large pan over medium heat.Once oil is hot, add onions to pan and cook until translucent, stirring often (2 to 3 minutes)Add garlic and cook for an additional minute, while continuing to stirAdd Italian sausage, peppers and vegetables to pan, cook until meat is browned, about 10 minutes

Drain meat mixture and add to a large bowl along with tomato sauce, tomato paste, crushed red pep-pers, herbs, salt and pepper. Stir until well combined.Scoop the filling evenly into each of the four bell peppers. Place peppers standing up into a small glass baking dish.Bake for 40-45 minutes, until peppers are tender and filling is heated through.

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Healthy Collard Green Burritos (2 Servings, 2 burritos each)

Ingredients4 large collard green leaves, trimmed, cleaned*1 cup chicken, turkey or fish (chunked, shredded, or ground)1 cup diced celery1/4 teaspoon salt1/8 teaspoon pepper

1 teaspoon minced garlic1/2 teaspoon cumin1/4 cup salsa, chunkyOptional: 1/2 cup cooked brown rice or quinoa, 1-2 teaspoons red chili flakes

How to PrepareHeat a large pot of water to boiling. Once boiling add your pre-washed, trimmed collard greenscovering as much of them as you can. Boil for about 4-5 minutes. Drain and allow to cool. You willonly use 4 for this recipe so keep the rest refriger-ated for up to a week.In a small bowl add your meat/fish, celery, seasonings, and salsa. Mix together well. Add op-

tional ingredients if using. Divide mixture among 4 collard leaves and place in center of each. Roll up bottom, fold in sides, and then top. Enjoy!

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Exotic Spiced Cinnamon ChickenIngredients

2 boneless, skinless chicken breasts, cut into 1-inch pieces2 medium sweet potatoes, cut into 1-inch chunks1 yellow onion, cut into 8 wedges2 medium (or 4 small) bell peppers, cored, seeded and cut into 1/2-inch strips2 tbsp. olive oil

1/2 tsp. cinnamon1/2 tsp. coriander1/4 tsp. cardamom1/4 tsp. cumin1/4 tsp. allspiceSalt and pepper to taste

How to PrepareHeat oven to 450F.Coat a 13”x9” glass baking dish with cooking spray or olive oil and set aside. Add chicken, sweet potato, onion and bell peppers to a large bowl. Toss with olive oil and spices until everything is evenly coated.

Pour chicken and vegetables into prepared baking dish. Bake for 50-60 minutes, until chicken is cooked through and vegetables are beginning to brown. Stir once after 30 minutes.

Basic Fish SauteHow to Prepare

Sprinkle filleted fish with salt. Heat a heavy pan (cast iron or steel, but not a non-stick pan) over medium high heat for 3 minutes. Pour in about 1 Tbsp. olive or coconut oil and swirl to coat the pan. Place fish skin side down (if fish has skin) and reduce heat to medium. Let it cook for a few minutes if a thin fillet

(such as flounder or sole) or up to 10 minutes if thick, such as salmon steak. Using a metal spatula, flip the fish. The skin may stick. Cook one more minute for thin fillets or 3-5 minutes for thicker fish. Serve im-mediately.

Fish

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Salmon with Potatoes and Red Onions (serves 4)Ingredients

1-2 teaspoons extra-virgin olive or coconut oil2 small red onions, diced1 red pepper, thinly slicedCoarse salt and ground pepper

1 pound small potatoes, quartered1 ½ cups vegetarian broth8 tarragon leaves4 skinless salmon fillets (4 to 6 ounces each)

How to prepareIn a large skillet, heat oil over medium-high. Add onions and season with salt and pepper. Cook until onions are golden brown, 4 minutes, turning once. Add potatoes, broth, and 8 tarragon leaves, and bring to a boil. Reduce to a simmer and cover. Cook until potatoes are just tender when pierced with a knife, about 15 minutes. Season each fillet with salt and pepper. Place fish on top of potatoes. Cover and cook until opaque throughout, about 8 minutes. Do not overcook!

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Basic Oven Baked Fish How to prepare

Preheat oven to 425 degrees F. season fish to taste with salt, pepper, lemon zest (optional), and minimal extra-virgin olive oil. Bake fish for about 10 minutes.

Slow Roasted Salmon (serves 8)Ingredients

2 lb. salmon fillets (about 1.5-inches (3.5 cm) thick) 1-2 Tbsp. cold-pressed, extra virgin olive oil

How to preparePreheat oven to 275° (135° C). Place salmon skin side down in ovenproof pan. Brush with olive oil. Roast uncovered until it flakes with a fork, about 25-30 minutes. Do not allow it to overcook. Serve warm or

at room temperature on top of a salad. If you make one day ahead, refrigerate and but bring to room temperature before serving.

Baked Salmon or Red Snapper with SalsaIngredients

4 salmon or red snapper fillets, 8 oz. each3 tsp. cold-pressed, extra virgin olive oil1 Tbsp. fresh lime juice

1 Tbsp. cilantro, freshly choppedKosher or sea salt to tastePepper to taste

How to preparePreheat oven to 400°. Brush 1 tsp. olive oil on a baking sheet and place fish, skin side down. Com-bine remaining olive oil, lime juice, and cilantro; and brush on each fillet. Sprinkle with salt and pepper to

taste. Allow to sit for 15 minutes, then bake at for 20 minutes or until just cooked. Garnish with Salsa (see recipe below) andServe immediately

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Tomato Basil Halibut (serves 2 )Ingredients

1 ½ tsp fresh rosemary, minced¼ tsp salt / Dash pepper2 tsp olive oil10 -12 oz halibut fillets2 Tbsp lemon juice

1 small tomato, diced1 Tbsp minced fresh basil2 green onions, minced2 tsp balsamic vinegar

How to prepareCombine lemon juice, rosemary, oil, salt and pepper in a medium dish and add halibut. Coat on all sides; cover and refrigerate for ½ to 1 hour. Drain mari-nade and discard. Preheat grill and brush some olive oil on the grill rack. Grill halibut 4 inch from the

heat for 4-5 minutes on each side or until fish flakes easily with a fork. Combine remaining ingredients in a small saucepan and cook over medium heat until heated through. Serve with fish.

Fish Creole (serves 4)Ingredients

1 Tbsp. cold-pressed, extra virgin olive oil1 onion, chopped / ½ cup thin-sliced celery¼ cup green pepper, chopped1 garlic clove, minced2 Tbsp. fresh parsley (2 tsp. dried)

1 bay leaf¼ tsp. rosemary, chopped28-oz. (825 ml) can tomatoes with liquid1 lb. fish fillets2 cups cooked brown rice or spaghetti squash

How to prepareHeat oil in a large saucepan and lightly sauté the on-ion, celery, pepper, and garlic until soft. Add parsley, bay leaf, rosemary, and tomatoes. Simmer, uncov-ered, about 20 minutes. Add fish fillets in small pieces

and simmer until cooked through, about 5-7 minutes more. Remove bay leaf. Serve over cooked white rice or spaghetti squash.

Dilly Fish (serves 4)Ingredients

1 pound salmon Salt and pepper to taste

2 garlic cloves / 1 Tbsp olive oil1 tsp dried dill weed or 1 Tbsp fresh

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1 Tbsp lemon juice ½ tsp onion powder

How to preparePreheat oven to 400 degrees F. Rinse fish and put into a 9x13 baking dish. Sprinkle with salt and pepper. Sauté garlic in olive oil for 2 minutes. Add dill, lemon juice, and onion powder and pour over fish. Bake in

preheated oven for about 15 minutes, basting with remaining sauce after 7 minutes. Don not over-cook. Fish is done with flakes easily with a fork.

Lemon Garlic Cod (serves 4) Ingredients

4 Cod fillets, about 1 lb2 Tbsp lemon juice1 Tbsp extra virgin olive oil

1 clove minced garlic1 Tbsp chopped fresh parsleyBlack pepper to taste

How to preparePreheat oven to 375 degrees F. Coat a baking dish with olive oil. Rinse cod fillets and pat dry. Place fish in a 13x9 baking dish. Pour lemon juice over fish,

then drizzle olive oil on top. Sprinkle with garlic, parsley, and pepper. Bake in preheated oven until fish flakes with a fork, about 20 – 25 minutes

Cumin Spiced CodIngredients

1 tbsp olive oil4 Cod filetsSalt and pepper to taste2 tsp cumin

Juice of one lemon1 cup shredded cabbage2 red bell pepper, diced

How to prepareHeat oil in a skillet over medium heat. Sprinkle both sides of fish fillets with salt, black pepper and cum-in. Squeeze lemon juice over filets. When skillet is hot, add cod filets and mushrooms and sauté for 8 minutes, flipping halfway through. Fish is cooked through when it flakes easily with a fork. Place cod filets and mushrooms on a plate. Top with shredded cabbage and red bell peppers.

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Salmon and Cucumber Chile RelishIngredients

½ pound salmon1 tablespoon coconut oil ¼ teaspoon sea salt 1 medium cucumber, peeled, seeded and diced

1 shallot, minced1 serrano chile, remove seeds, minced2 tablespoons mint leaves, minced¼ cup lime juice, fresh squeezed

How to prepareTurn oven on to 500°Cut fish into 2 pieces, leaving skin on; rinse and pat dry with paper towelPlace fish skin side down on a metal baking sheetRub fillets liberally with olive oil, then sprinkle with saltReduce oven temperature to 275°, then put sheet with salmon on lowest rack

Roast 8 to 13 minutes –so that centers of thickest part of fillets are still translucent when cut into with a paring knifeTo make relish, stir together remaining ingredients from above in a medium size bowlRemove salmon from oven, transfer to plates and serve with relish

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Basic Salad Dressing (2-3 servings)Ingredients

¼ cup flaxseed oil (or 2 Tbsp. each flaxseed and olive oils)1-2 Tbsp. vinegar (apple cider, rice, red wine, balsam-ic)

1 Tbsp. waterWhole or minced garlic, oregano, basil, or other herbs of choice

How to prepareIncrease recipe for more servings. Mix well in a shaker jar and store any leftovers in your refrigerator.

Keep a jar in the refrigerator at work and one at home for convenience.

Salad Dressing (2-3 servings)Ingredients

Whisk or shake in a jar:l/4 cup of olive, flaxseed, walnut or sesame oil1-2 Tablespoons apple cider vinegar

l/4 teaspoon dry mustardSalt, pepper and herbs to tasteRefrigerate

Avocado Salsa DipIngredients

1 avocado1 garlic clove, or garlic powder to taste

Fresh squeezed half lime2-4 tablespoons of salsa

Sides, Salads & Etc

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Broccoli SlawIngredients

1 Tbsp olive oil1/4 tsp ground mustard seed1/4 tsp celery seed1/4 tsp freshly ground black pepper

2 Tbsp apple cider vinegar1/8 tsp whole cumin seed1/8 tsp poppy seed1 cup Broccoli

How to prepareIn a small bowl, whisk together all ingredients except Broccoli to make the dressing. Finely shred Broccoli and put in large bowl. Add

the dressing to Broccoli and mix thoroughly. Serveimmediately, or store in the refrigerator over-night for more flavor.

Cauliflower Popcorn (4 servings)Ingredients

2 Tbsp olive oil¾-1 lb. cauliflower

Salt to taste

How to preparePreheat oven to 425 degrees. Brush 1 or 2 baking sheets with some olive oil. Cut cauliflower into 1” florets. Toss with olive oil and spread evenly on the baking sheet(s). Roast for about 10 minutes. Shake around or toss with a spoon so that they brown even-

ly. Roast for another 5 minutes. Taste at this point to see if they are done to your liking. Allow to cool for a few minutes before sprinkling with salt and serving. This may also be served at room temperature.

Egg Plant DipIngredients

2 medium eggplants, (about 1 pound each) 4 cloves garlic, unpeeled 1/4 cup lemon juice 1 1/4 teaspoons salt

Extra-virgin olive oil, for garnish

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How to preparePreheat grill to high. Prick eggplants all over with a fork. Thread garlic cloves onto a skewer. Grill the egg plants, turning occasionally, until charred and tender, 10 to 12 minutes. Grill the garlic, turning once, charred and tender, 6 to 8 minutes. Transfer

the eggplants and garlic to a cutting board. When cool enough to handle, peel both. Transfer to a food processor. Add lemon juice, tahini and salt; process until almost smooth. Drizzle with oil and sprinkle with sumac, if desired.

Garlic-Braised Broccoli (4-5 servings)Ingredients

1 Tbsp. extra virgin olive oil6 cloves fresh garlic, very finely minced5 cups ½” broccoli florets

½ tsp. sea salt¼ cup spring or filtered water

How to preparePlace oil and garlic in a skillet over medium-low heat. Cook, stirring frequently for 2 minutes, but do not burn the garlic. Stir in broccoli, salt, and water. Cover

and increase heat to high. When you hear a strong sizzle, reduce heat to low and cook for 2-3 minutes, stirring frequently. Serve immediately.

Grilled Summer Vegetables Ingredients

1 bunch asparagus, trimmed1 zucchini 1 summer squash 1 onion

1 red bell pepper 1/3 cup extra virgin olive oil 1 pinch sea salt

How to prepareHeat oil in skillet over medium heat. Chopped all vegetables to desired thickness. Add vegetables to skillet and sprinkle with sea sault. Sautee, stirring often, for 10 minutes or until vegetables have reached desired texture.

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Grilled Eggplant and Asparagus SaladIngredients

Original recipe makes 4 servings 32 asparagus spearsTrimmed 2 small Italian eggplants cut into 1/2-inch thick spears 4 tomatoes, sliced 1/2 teaspoon salt, or as needed

3 tablespoons olive oil 2 tablespoons apple cider vinegarSalt and ground black pepper to taste6 cups chopped romaine lettuce 2 cups chopped endive

How to preparePreheat grill to high.Prick eggplants all over with a fork. Thread garlic cloves onto a skewer. Grill the eggplants, turn-ing occasionally, until charred and tender, 10 to 12 minutes. Grill the garlic, turning once, until charred and tender, 6 to 8 minutes. Transfer the eggplants and garlic to a cutting board. When cool enough to handle, peel both. Transfer to a food processor. Add lemon juice, and salt; process until almost smooth. Drizzle with oil and sprin-kle with sumac, if desired)

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Kale Chips (multiple servings)Ingredients

Large head of kaleSmall bowl of olive oil

Iodized sea salt

How to preparePreheat oven to 425 degrees. Remove kale from stalk, cutting the greens into strips.Place a little olive oil in a bowl, dip your fingers and rub a very light coating of oil over the kale. Lay the

kale on a baking sheet and bake for 5 minutes or until it starts to turn a little brown. Keep an eye on it; it can burn quickly. Turn the kale over, add a little salt, curry, or cumin to taste, and bake another 5 minutes. Remove and serve.

Olive Tapenade with celery sticks or cucumbers Ingredients

20 pitted Kalamata olives, coarsely chopped1 Tbsp. rinsed, drained, and chopped capers1 tsp. fresh lemon juice

2 tsp. olive oil1/2 tsp. anchovy paste (optional)Fresh cracked black pepper

How to prepareCombine Kalamata olives, capers, lemon juice, olive oil, anchovy paste and pepper. Mix well.

Refrigerate and use within two weeks.

Oven-Roasted Veggies (multiple servings)Ingredients

Garlic cloves, crushedOlive oilSeasonings to taste (e.g., rosemary, oregano, tarra-gon, basil, salt, pepper)Any combination of the following unpeeled, washed veggies, cut into bite-sized pieces:

EggplantSmall red potatoesYellow or green summer squashMushroomsAsparagusRed onion, peeled

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How to prepareToss veggies with crushed garlic cloves, olive oil, and sprinkle with your favorite herbs to taste. Spread in roasting pan in single layers and roast approximately

45 minutes at 400 degrees until veggies are tender and slightly brown, stirring occasionally. Season to taste. Serve immediately while warm.

Quinoa Party Salad with MintIngredients

1/2 to 1 cup of quinoa1/4 yellow pepper cut into 3 – 4 inch pieces1 carrot cut into thin pieces 3 – 4 inches long1/2 cucumber, diced1/2 tomato, diced

1/2 cup finely chopped fresh parsley1/4 cup finely chopped fresh mint1 tbsp. garlic2 tbsp. olive oil

How to prepareCook quinoa, set aside for 5 minutes, cut the carrot, cucumber, yellow pepper, and tomato, uncooked, and add to the pot, add in garlic, fresh parsley, and mint.

Squeeze the juice of 1 lemon into the pot, add salt, pepper, and olive oil to taste. Garnish with lemon and mint.

Quinoa Salad (12 servings) Ingredients

1½ cups quinoa, rinsed well3 cups vegetable broth or water¼ cup Basic Salad Dressing – See recipe in salads section1 red bell pepper, diced1 cup frozen baby peas, thawed

¼ cup diced red onion3 scallions, thinly sliced (with 4” of green included) or 1 shallot, chopped¼ cup chopped fresh dill¼ cup chopped parsley

How to prepareAdd quinoa to broth or water in a medium saucepan. Stir and bring to a boil. Reduce to simmer. Cover and cook 15 minutes without stirring, or until liquid is absorbed. Remove to bowl and toss with salad dress-ing. Cool slightly and add remaining ingredients, tossing well with fork. Add more dressing as needed

and adjust seasoning. (Add any leftover veggies for variety.)

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Quinoa Vegetable Soup (4-6 servings)Ingredients

¼ cup quinoa, well rinsed½ cup carrots, diced¼ cup celery, diced ¼ cup green pepper, diced2 small tomatoes, diced

3 cups vegetable broth2 Tbsp. onion, chopped 2 cloves garlic, chopped2 bay leavesThyme, basil, salt and pepper to taste

How to prepareHeat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the onion and cook until tender, about 5 minutes. Add the garlic, and cook for 2-3 minutes. Add the carrots and celery and continue to cook for 4 to 5 more minutes, until soft.Add the vegetable broth, diced tomatoes, bay leaves, thyme, and basil. Reduce heat to low, cover and cook until the vegetables are tender, approximately 25 to 30 minutes. Stir in the cooked quinoa and season with salt and pepper, to taste. Serve warm.

Note: To cook the quinoa, rinse 1 cup quinoa under cold water. Add quinoa, 2 cups water, and a pinch of salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and sim-mer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.

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Ratatouille (6 servings)Ingredients

½ cup olive oil2 large onions, sliced3 garlic cloves, minced1 medium eggplant, cut into 1” cubes2 green peppers, chopped3 zucchini squash, cut into ½” slices

28-oz. can tomatoes, drained or 4 cups fresh toma-toes, chopped1 tsp. salt¼ tsp. pepper1 tsp. oregano½ tsp. thyme

How to prepareIn a 6-qt. pot, sauté onion and garlic in oil for 2 min-utes. Add eggplant and stir-fry for 5 minutes. Add peppers and cook 5 minutes. Add zucchini and cook for 5 more minutes. Then add seasonings and toma-

toes; cover and simmer for 30 minutes. Serve as a vegetable side dish or use to top rice noodles, quinoa, or spaghetti squash.

Red Potato & Green Bean Salad (4-6 servings)

Ingredients4 medium red potatoes, washed, unpeeled, steamed, or baked and cut into chunks 1 lb. fresh green beans, cleaned, cut into thirds and lightly steamed2 Tbsp. flaxseed oil1 tsp. balsamic vinegar

¼-½ cup red onion, thinly sliced2 garlic cloves, slivered2 Tbsp. fresh basil and/or oregano, chopped (or 1 tsp. each dried herb)

How to prepareCombine potatoes and beans with olive or flaxseed oil, vinegar, onion, garlic, basil, and/or oregano. (For a pleasant flavor, mix all ingredients together except

for the potatoes and chill. Just before serving, add warm potatoes to cold salad.)

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SalsaIngredients

1 lb. plum tomatoes1/2 tbsp. olive oil Diced Cucumber2 tbsp. coarsely chopped fresh cilantro1 to 2 jalapeño or Serrano Chile peppers (Optional)

Fresh ground black pepper, to taste 1/2 onion, (yellow, white or red)1 to 2 jalapeño or Serrano chile peppers (Optional)1/4 tsp. sea salt 2 tbsp. fresh lime juice

How to prepareCoarsely chop onion, dice cucumber and chop and core tomatoes; transfer to a medium bowl. Wearing gloves halve jalapeño lengthwise and remove stem and seeds. Dice flesh and add to bowl. Add lime

juice and additional salt and black pepper, to taste. Toss to combine. If desired, add Additional lime juice, to taste. Stir in cilantro just before serving.

Spicy Cilantro Carrot FriesIngredients

12 large carrots1 tbsp. olive oil2 cloves garlic, roughly chopped1 cup tightly packed cilantro leaves1/2 jalapeno pepper, roughly chopped

1/2 tbsp. lime juiceDash of salt and pepper1 tsp. cumin1/4 cup olive oil

How to preparePreheat oven to 400 F. Cut carrots into small (about 2 inches long) sticks (we are making fries here, cut them to about the size of a french fry!). Toss carrots with 1 tbsp of olive oil and spread out in flat in a single layer on a baking sheet. Bake for 20 minutes. While the carrots are baking, add garlic, cilantro,

jalapeno, lime juice, salt and pepper, and cumin to a food processor. Start processor and while running slowly add the olive oil. Process until smooth. Re-move carrots from oven and transfer to a large bowl. Toss with pesto. Return to oven for an additional 5 minutes.

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Sweet Potato Squash Delight (6-8 servings)

Ingredients1 medium butternut squash, cut into chunks2 medium sweet potatoes cut into chunks¼ tsp. ginger

½ tsp. cinnamonDash nutmeg¼ cup water

How to preparePreheat oven to 350 degrees. Steam squash and sweet potato until tender. Remove, peel, and purée in food processor. Add ginger, cinnamon, nutmeg, and water. (Add enough rice milk for de-

sired consistency of mashed potatoes). Put mix-ture into 1½-qt. casserole, garnish with a sprinkle of cinnamon, and bake for 15 minutes.

Sweet Potato SideIngredients

4 sweet potatoes (peeled and cut into 1 inch cubes) 2 Tbsp. organic coconut oil1/2 tsp. cinnamon

1/2 tsp. cayenne (add more if you like it a little spicy)Salt & pepper to taste

How to prepareIn a large pan, heat oil over medium heat. Once oil is warm add potatoes and spices. Cook over medium heat until potatoes are tender, stirring occasionally. This took about 30 minutes for them to reach my desired consistency. I served this with ketchup for my 3-year-old and hot sauce for my son, husband, and me.

** You can also use any leftovers in an egg scramble the next morning. In a frying pan, I added 1/2 TBSP butter, 1 c. of leftover sweet potatoes, and 3 egg whites. Cook over medium heat until eggs were cooked and the potatoes were warm.

END OF PHASE 1 EATING PLAN.MOST RECIPES BEYOND THIS POINT ARE NOT ACCEPTABLE FOR PHASE 1 EATING.

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Phase 2 and 3: Reintroduction &

BeyondPHASE 3 EATING IS HOW WE RECOMMEND YOU EAT FOR THE

REMAINDER OF YOUR LIFE. THESE RECIPES

ARE A SOLID FOUNDATION OF WHAT YOU SHOULD BE EATING TO STAY HEALTHY AND WELL.

Real Food Revolution For a Healthy Life.indb 28 31/05/2015 13:57:29

Breakfast Bar (12-16 Bars)

Ingredients1¼ cup blanched almond flour¼ teaspoon celtic sea salt¼ teaspoon baking soda¼ cup grapeseed oil¼ cup agave nectar or honey1 teaspoon vanilla extract

½ cup shredded coconut½ cup pumpkin seeds½ cup sunflower seeds¼ cup almond slivers¼ cup raisins cup

How to prepareIn a small bowl, combine flour, salt and baking soda. In a large bowl, combine grapeseed oil, agave and va-nilla. Stir dry ingredients into wet. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and

raisins. Grease and 8x8 baking dish with grapeseed oil. Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly. Bake at 350ºF for 20 minutes.

Cottage Cheese, Peaches & Pecans¾ cup nonfat or low-fat cottage cheese2 small fresh peaches

8 walnut or pecan halves, chopped, sprinkled with cinnamon

Gingered Yogurt Berry Parfait (1 serving)1 cup plain yogurt (soy, cow or goat)¼ tsp. dried or freshly grated ginger1 cup fresh or frozen berries2 tbsp. chopped nuts, any type

Breakfast

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P H A S E 2 A N D 3: R E I N T RO D U C T I O N & B EYO N D


OmeletOmelet made with 3 egg whites, 1 whole egg, and un-limited Category 1 vegetables, chopped and cooked with

1 tsp. olive oil1 slice whole-grain toast

One minute muffin Crack 1 egg in a coffee mugAdd 1 teaspoon of coconut oilStir together Mix dry ingredients in a bowl:1/4 cup ground flaxseed meal or almond flour1 teaspoon baking powder

2 teaspoons cinnamon1 pack of Stevia or 1 tablespoon of black strap molas-ses Add dry ingredients to coffee mugStir well until blended. microwave 1 minute, turn mug upside down and a breakfast muffin falls out!

Poaches Egg & Rye1 poached egg 1 slice whole rye bread, toasted, ½ grapefruit

Salmon Scramble (2-4 servings)Ingredients

1 tbsp. olive oil2 large eggs1 small red onion, diced½ cup mushrooms, chopped

½ cup fresh spinach, chopped1 medium tomato, chopped1 can wild salmon (or smoked salmon)

How to prepareHeat olive oil in skillet over medium heat. Whisk eggs in small bowl and set aside. Add onions and mush-room to the skillet and sauté until soft. Add the eggs and stir gently with a spatula for 2-3 minutes. Add spinach, tomato, and salmon and heat for another 2-3 minutes.

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Rice Pancakes (4-6 servings)Ingredients

1 ½ cup rice or almond milk1 ½ tbsp. lemon juice1⅓ cups rice flour½ cup oat flour½ tsp. salt

2 tsp. baking powder½ tsp. baking soda1 tbsp. unsweetened apple butter1 tbsp. cold-pressed safflower oilEgg substitute to equal 2 eggs

How to prepareMix milk and lemon juice together and allow to sit for 5 minutes until curds form. Mix dry ingredients together and set aside. In a large mixing bowl, beat apple butter, oil, egg, and milk mixture. Add dry mix-ture and stir gently. Be careful not to over mix. Makes approximately 14 (4-inch) pancakes.

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Soy Nut Pancakes with Strawberry- Banana Sauce (4 servings)

Ingredients1 small banana 2 cups fresh strawberries (or frozen unsweetened, thawed, with juice)1 tsp. honey½ cup drained silken tofu½ cup plain soy milk2 tbsp. ground flaxseeds¾ cup almond flour

½ cup soy flour2 tsp. baking powder Pinch sea salt1 tsp. vanilla extract1 whole omega-3 eggGrapeseed oil for griddle

How to prepareIn a blender, combine the banana, strawberries, and 1 tsp honey. Puree for 5 to 10 seconds for a chunky sauce. Set aside sauce in a small bowl. Without washing the blender, combine the tofu, soy milk, flaxseeds, almond and soy flours, baking pow-der, salt, vanilla, and egg, and mix until smooth.

Preheat a griddle to 400 ºF and lightly brush with grapeseed oil. Pour approximately ¼ cup batter directly from the blender onto the griddle for each pancake. Cook pancakes until bubbles form on the surface and burst, about 4 minutes. Turn pancakes over and cook about 2 more minutes, until cooked through. Serve 3 pancakes per person with ½ cup of sauce.

Sprouted Grain Cereal with Berries and Soy Milk (1 serving)

¾ cup high fiber, low sugar sprouted grain cereal¾ cup plain soy milk

½ cup fresh berriesPlace cereal, soy milk, and berries in a bowl.

Tofu ScrambleScramble together 2 oz. tofu, ⅓ cup egg substitute Category 1 vegetables, chopped; cook with 1 tsp. olive oil, 1 tbsp. Parmesan cheese

3 approved crackers

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Vegetable Egg Scramble with Whole Grain Flax Toast and Fresh Fruit Medley (1 serving)

Ingredients2 whole omega-3 eggs1 tbsp. filtered water1 tsp. olive oil1 cup assorted chopped raw vegetables (such as on-ions, red bell peppers, tomatoes, broccoli, zucchini, summer squash, asparagus, and mushrooms)

Pinch sea salt (optional)Dash freshly ground black pepper (optional)2 tbsp. chunky tomato salsa1 slice whole grain flax toast1 cup mixed seasonal fresh fruit (such as berries, peaches, kiwis, melon)

How to prepareIn a small mixing bowl, whisk the eggs and water. Heat an 8 inch skillet over medium heat. Add the olive oil and swirl the pan to evenly distribute the oil. Add the vegetables and sauté for 5 minutes until they are crisp-tender.

Pour the eggs over the vegetables and cook, stirring constantly, until the eggs are set. Sprinkle with salt and pepper if desired, and top with chunky tomato salsa.Serve with whole grain flax toast and fresh fruit in season.

Whole Rye Toast with Almond Butter and Banana (1 serving)

2 slices whole rye bread1 tbsp. almond butter1 small banana, cut into ¼ inch slices

Toast bread and spread with almond butter and ba-nana slices

Menu SuggestionsBREAKFAST

***Oatmeal, cream of rice cereal, or quinoa with milk substitute, mixed with mashed

banana or applesauce, and sprinkled with cinnamon, raisins and chopped raw nuts

Eggs with veggies and salsa

***Rice cakes with almond butter, apple butter, and topped with a sliced banana

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Berriest Smoothie (1 serving)½ cup unsweetened soy or rice milk½ cup unsweetened soy or goat yogurt1 ½ cups fresh or frozen mixed berries

1 tbsp. flaxseeds, groundPlace all the ingredients in a blender and mix until smooth.

Berry Malt 2 scoops: UltraMeal Vanilla,Raspberry, or Strawberry Supreme½ cup fresh or frozen unsweetened strawberries, raspberries, blueberries, or blackberries

½ cup unsweetened soy or rice milk2-4 ice cubes4-8 oz. water

Chocolate Banana/Berry2 scoops: UltraMeal Dutch Chocolate or Banana BlastUltraMeal Plus Dutch Chocolate½ cup unsweetened strawberries or berries of choice

2-4 ice cubes4-8 oz. water

Chocolate/Mocha Creme2 scoops: UltraMeal Dutch Chocolate ½ cup unsweetened soy or rice milk2-4 ice cubes

3-4 oz. water

Shakes*To order different flavors of shakes just ask the doctor.



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Cran/Berry 2 scoops: UltraMeal Vanilla,Raspberry, or Strawberry Supreme 1 tbsp. cranberry juice concentrate


Eggnog 2 scoops: UltraMeal Vanilla3 tsp. rum extract2 tsp. butter flavor extract


Fruit Shake6-8 oz. water, 2-3 ice cubes, and one of the following: ½ banana or peach, 1-2 slices pineapple, or ¼ - ½ cup berries

Fruit Juice Shake3-4 oz. water, 3-4 oz. juice (pineapple, pineapple-co-conut, pineapple-strawberry, apple, pear, or boysen-berry), and 2-3 ice cubes

Veggie Shake 6-8 oz. vegetable juice Splash of allowable milk substitute (plain or flavored)1 C frozen fruit (berries, peaches, or bananas)2-4 oz. cold water

2-4 ice cubes (optional)1 tsp. vanilla extract and a sprinkle of nutmeg

Fruity Delight 2 scoops: UltraMeal Raspberry,Country Peach, Banana Blast, orStrawberry Supreme

1 tbsp. unsweetened orange/pineapple juice concen-trate



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½ cup fresh or frozen strawberries or berries of choice


German Chocolate2 scoops: UltraMeal Dutch Chocolate or Mocha1 tsp. coconut extract


Mango Lassi (4 servings)2 mangos, partially frozen 1 cup plain yogurt. Peel and dice mangos. Place in freezer to partially freeze for about 30-45 minutes (or use frozen mangos, partially thawed).

Puree in food processor. Add plain yogurt slowly to the desired consistency (approximately 1 cup) and puree. Serve at once in chilled glasses.

Nut Butter Smoothie (1 serving)½ cup unsweetened soy or rice milk¼ cup drained silken tofu½ small frozen banana

1.5 tbsp. natural nut butter (almond or cashew)Ice (optional)Place all the ingredients in a blender and mix until smooth.

Peach/Apricot Frothy (8 servings)2 envelopes unflavored gelatin2 tbsp. apple juice concentrate*6 tbsp. water7 cups sliced fresh or frozen peaches or apricots (or substitute canned in its own juice)In small mixing bowl, soften gelatin in apple juice concentrate mixed with 6 tbsp. water. Put peach or

apricot slices in blender and blend until they become liquid. Bring to boil and add to gelatin; stir until thoroughly dissolved. Chill until it begins to thick-en. Beat on high speed with mixer until fluffy and doubled in volume. Chill again. Mound into sherbet glasses or serve from glass serving bowl. Garnish with 1 whole strawberry.

Peach Melba 2 scoops: UltraMeal Vanilla or Country Peach1 fresh peach1 cup fresh or frozen raspberries

2-4 ice cubes (omit if using frozen fruit)4-8 oz. water



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Pina Colada 2 scoops: UltraMeal Vanilla1 tsp. coconut extract2 tbsp. frozen unsweetened pineapple juice concen-trate


Serious Hot Chocolate (1 serving)1 cup unsweetened soy or rice milk or filtered water4 to 5 tbsp. chopped dark chocolate or Chocolate Springs MixGround cinnamon or shaved chocolate, for garnishHeat the liquid and pour approximately ¼ cup of it over the chocolate in a small bowl. Whisk to a smooth paste. Pour the chocolate paste back into the hot liquid

and whisk while bringing just to a boil. Remove from the heat and let it rest approximately 20 minutes, and then reheat it. Serve with cinnamon or chocolate shavings. The finished drink will last about 5 days in the refrigerator.

Soynog 2 scoops: UltraMeal Vanilla, DutchChocolate, Mocha

UltraMeal Plus Vanilla, Dutch

Chocolate, MochaUltraGlycemX Original, NaturalChocolate

6 oz. unflavored soy milk

Chocolate Blueberry Smoothie5 ounces baby spinach1/2 cup almond milk3 dates2 cups frozen blueberries

1 banana2 tablespoons natural cocoa powder1 tablespoon ground flaxseeds or Antura (chia seeds)



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Simple Fruit Smoothie1 cup frozen strawberries3/4 cup blueberries1/2 banana1/2 cup frozen pineapple

2 cups spinachWater to desired consistency1 tbsp. ground flax seedOptional – stevia to taste

Kiwi Mango Pineapple Smoothie2 ounces fresh organic baby spinach1 leaf swiss chard (optional)2 cups fresh or frozen pineapple1 cup fresh or frozen mango3 kiwis, with the skin

1/2 avocado1 tablespoon chia seed or flax seed1 banana1.5 cups water3 leaves turnip greens

Kiwi Berry Greens Smoothie1 kiwi

1 cup berries of your choice (we use blueberries)

1 banana

1/2 cup strawberries

1 tbsp. chia seeds

1-2 scoops of vanilla protein (Ultrameal soy or rice)

Filtered water to desired consistency

Chocolate Banana and Almond Butter Smoothie1 banana

1 heaping tablespoon organic almond butter (or any

nut butter other than peanut)

1 scoop chocolate protein (Ultrameal soy or rice)

1 and 1/2 cups water

1/2 cup crushed ice



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Dr. Shields’ Good Morning Smoothie¼ Banana

1 cup of spinach or kale

¾ cup of organic frozen blueberries and/or raspber-

ries

16 ounces of almond or coconut milk

2 Tbsp of Chia Seeds

1 tsp of Coconut butter

1 scoop of Vanilla UltraMeal Rice or Designs for

Health PurePaleo (HydroBeef) Protein

Basic Salad Dressing ¼ cup flaxseed oil plus 2 tbsp. olive oil2 tbsp. vinegar (balsamic or apple cider)1 tbsp. water

1 tsp. Dijon mustardMinced garlic, oregano, basil or herbs of choiceKeep in glass jar in refrigerator

Salad Dressing (2-3 servings)¼ cup olive, flaxseed, walnut, or sesame oil1-2 tbsp. apple cider vinegar 1/4 tsp. dry mustard

Salt, pepper, and herbs to tasteRefrigerate.

Quick and easy 2 tbsp. olive oil 2 tbsp. balsamic vinegar

Tomato Vinaigrette⅓ Cup bottled strained tomatoes (passata)3 tbsp. red wine vinegar

3 tbsp. olive oil

Salad



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3 tbsp. liquid honey (No honey if on cleanse, add stevia instead)½ tsp. each dried Italian herb seasoning and salt¼ tsp. pepper

Pinch cayenne pepperWhisk together tomatoes, vinegar, oil, honey, Italian seasoning, salt, pepper and cayenne pepper; pour over quinoa mixture and stir to coat.

Tangy Tahini Dressing (12 servings)½ cup extra virgin or light olive oil¼ cup sesame tahini2 to 3 tbsp. apple cider vinegar½ lemon (juiced)2 tbsp. reduced sodium natural soy sauce2 tbsp. water

1 tsp. dried dill1 tsp. dried chives, optionalMixed greensCombine all ingredients in a bottle with a tight lid and shake well. Pour over greens and toss well. Will keep for up to 2 weeks, refrigerated. Shake before each use.

Cilantro Lime DressingIngredients

1/2 small jalapeno pepper, seeded and chopped1 clove garlic1 teaspoon minced fresh ginger root1/4 cup lime juice1 tbsp. honey

2 teaspoons balsamic vinegarsea salt to taste1/4 cup packed cilantro leaves1/4 cup extra-virgin olive oil

How to preparePlace the jalapeno pepper, garlic clove, and ginger into a food processor or blender; pulse until the jala-peno and garlic are finely choppedPour in the lime juice, honey, balsamic vinegar, and salt, add the cilantro leaves; pulse a few times to blendTurn the food processor or blender on, and slowly drizzle in the olive oil until incorporated into the dressingSeason to taste with salt before servingDrizzle on mixed mesclun greens



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Miso Salad DressingIngredients

1/4 cup miso2 tbsp. rice vinegar1 tbsp. soy sauce

2 tbsp. sesame oil1/2 tsp. minced fresh gingerWater as needed (optional)

How to prepareCombine all ingredients using a blender or food processor. If mixing by hand, use a fork or whisk and beat until smooth.

Add a bit of water, a teaspoon at a time for a thinner consistency

Mexican saladIngredients

6 leaves romaine lettuce chopped1 – 15 oz. can black beans rinsed and drained1 avocado cubed1 tomato diced2 tablespoons chopped cilantro

2 tablespoons finely chopped red onionSalsa to taste (we use Jack’s salsa from Costco)Juice from lime to tasteOrganic corn tortilla chips crumbled (we use eatsmart snyders brand available at Costco

How to prepareChop lettuce and place in bowlAdd beans, tomatoes, red onion, avocado and cilan-tro on top of lettuce

Add lime juiceTop with your favorite salsa

Arugula Salad with Golden VinaigretteIngredients

(9 servings, 2 tbsp. serving vinaigrette)¾ cup extra virgin olive oil¼ cup freshly squeezed lemon juice2 tbsp. Dijon mustard

1 tsp. ground turmericPinch sea saltDash freshly ground black pepper4 cups trimmed arugula, washed



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How to prepareIn a small bowl, whisk together the oil, juice, mus-tard, turmeric, salt, and pepper, Drizzle over fresh arugula. Toss to coat.

Asian Bean Salad with Tahini Dressing (2 serv-ings)

IngredientsTahini Dressing½ cup tahini2 tbsp. extra virgin olive oil1 tbsp. minced garlic2 tbsp. freshly squeezed lemon juicePinch sea salt

4 cups fresh baby spinach½ cup chopped scallions½ cup snow peas, strings removed1 cup bean sprouts, rinsed and drained1 cup drained canned adzuki beans

How to prepareIn a small bowl, whisk together the Tahini, olive oil, garlic, lemon juice, salt and pepper. Place the spin-ach, scallions, snow peas, bean sprouts, and beans in

a large salad bowl. Pour the Tahini dressing over the vegetable mixture and toss together to coat. Serve.



Asparagus-Edamame Salad(6 servings)

Ingredients1 lb. medium asparagus ends discarded2 cups (1 16 oz. package) frozen Edamame (sub-stitute snow peas if on cleanse), defrosted 2 tbsp. olive oil¼ lb. arugula (or any mixture of baby greens you desire)

¼ cup shredded parmesan (eliminate parmesan if on cleanse)2 tsp. balsamic vinegarSalt and pepper to taste

How to prepareCut asparagus stalks into ¼-inch diagonal slices, separating tips. Put stalks into mixing bowl. Blanche tips in 3 qt. of boiling water for 1-2 min-utes only. Remove tips from water and toss with defrosted Edamame, reserved stalks, 1 tbsp olive oil, and salt and pepper to taste. Pile arugula (or other mixed greens) in a salad bowl and toss with remaining olive oil. Top with asparagus and Edamame, and sprinkle with shredded parmesan. Drizzle with balsamic vinegar and serve immedi-ately.

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Black Bean Confetti Salad (2 servings)Ingredients

One 15 oz. can black beans, rinsed and drained1 cup frozen organic peas, thawed and drained12 cherry or grape tomatoes, halved½ cup chopped scallions2 cloves garlic, pressed

½ cup diced red bell pepper¼ cup chopped cilantro2 tbsp. extra virgin olive oil3 tbsp. freshly squeezed lime juice¼ tsp. ground cumin

How to prepareMix all the ingredients in a large bowl, cover and let marinate in the refrigerator for a few hours before serving.

Black Bean Salad Combine in a bowl:2 cups black beans1 tsp. lemon juice or balsamic vinegar1 cup cherry tomatoes1–2 tsp. cumin¼ cup chopped red onion

½ chopped yellow bellPepper1 tbsp. olive oil3 tbsp fresh chopped parsley (optional)Mix and chill before serving

California Cobb Salad (4 servings) 1 bundle Romaine lettuce½ head purple cabbage, ribbon cut1 cucumber, peeled and chopped2 carrots, shredded2 eggs, hard boiled

1 cup shelled Edamame, cooked and cooled4 ounces cubed turkey ¼ - ½ cup vinaigretteToss all ingredients in a large salad bowl. Add vinai-grette of your choice and toss thoroughly. Enjoy this colorful, protein packed salad!



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Carrot Salad (4 Servings)2 Cups carrot, shredded½ cup celery, diced¼ cup sunflower seeds3-4 Tbsp. Coconut Milk

2 Tbsp. Pineapple JuiceMix together.Chill for several hours before serving.

Curried Chicken Salad (4 servings)Ingredients

2 ½ lbs. boneless, skinless white meat chicken1 cup red and green apple, unpeeled and diced2 stalks celery, diced½ small jicama, peeled and diced (optional)½ cup mango or papaya juice

1 tsp. curry powder¼ tsp. turmeric1 tbsp. olive oilSalt and pepper to taste

How to prepareBake chicken at 350 °F for 20 minutes, then dice. Place cooked, diced chicken in a large salad bowl and cool. Combine with remaining ingredients. Adjust

seasoning to taste and refrigerate for an hour before serving.

Curried Waldorf Salad (2 servings)Ingredients

1 large red delicious or gala apple, skin on, cored and diced1 cup extra-firm tofu, drained well and cut into 1 inch cubes½ cup chopped celery

¼ cup chopped toasted walnuts½ tbsp. flaxseeds, ground½ tsp. grated fresh ginger½ tsp. curry powder½ tbsp. walnut oil

How to prepareHead endive, separated and washedIn a large bowl, combine the apple, tofu, celery, wal-nuts, flaxseed, ginger, curry powder, and oil. Arrange

endive in layers on salad plates. Spoon the apple-tofu mixture on the endive and serve.



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Dilled Egg Salad on Baby Spinach(2 servings)

Ingredients4 whole omega-3 eggs2 tbsp. finely chopped scallions2 tbsp. finely chopped fresh dill2 tbsp. soy mayonnaise2 tsp. Dijon mustard

Pinch sea saltDash freshly ground black pepper3 cups fresh baby spinach, trimmed and washed1 large red apple, cut into wedges

How to preparePlace the eggs in a medium saucepan and cover with cold water. Bring to a boil over medium high heat. Remove from the heat, cover, and let stand for 15 minutes. Drain the eggs and plunge them into ice water to chill. When cold, peel and coarsely chop.

Combine the eggs, scallions, dill, mayonnaise, mus-tard, salt, and pepper in medium bowl and toss gen-tly. Arrange the greens and apple wedges on a salad plate, and top with the egg salad.

Jicama-Orange Salad (8 servings)Ingredients

⅓ Cup fresh lime juice1 tsp. salt, or to taste1 tsp. chili powder, or to taste⅛ Tsp. cayenne, or to taste

1 pound jicama, peeled and cut into ¼ inch thick sticks4 navel oranges, rind and pith cut free and sections cut away from membranes2 scallions, minced

How to prepareIn a large bowl, whisk together the lime juice, salt, chill powder, and cayenne.Add the jicama and mix well. Arrange the orange decoratively around the edge of the platter, with the

jicama mounded in the center. Drizzle the dressing remaining in the bowl over the oranges and garnish with minced scallions.



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Lentil Salad (3-4 servings)Ingredients

2 cups lentils, picked over and rinsed3 ½ cups water2-3 tbsp. red wine or balsamic vinegar⅓ Cup olive oil2 garlic cloves, minced2 tsp. dried basil1 tsp. fine sea salt¼ tsp. freshly ground black pepper

½ cup black olives, chopped½ cup carrots, shredded2 medium tomatoes cut into ½-inch pieces, or 1 cup cherry tomatoes1 medium red bell pepper, seeded and cut into ½-inch pieces1 small red onion, finely chopped1 cup fresh parsley, coarsely chopped

How to prepareSimmer lentils, covered in water, until tender—30 to 45 minutes.Drain and cool. Combine vinegar, olive oil, garlic, basil, salt, and pepper in a jar; mix well. Combine remaining ingredients with lentils and toss with the dressing. Refrigerate for 1 hour before serving.



Quinoa Salad (6-8 servings)Ingredients

1 cup quinoa1 tsp. sea salt1 3/4 cup vegetable or chicken broth2 medium carrots, sliced into rounds ½ cup parsley, minced½ cup frozen petite peas, thawed 1/4 cup sunflower seeds

Dressing4 cloves garlic, minced ⅓ cup fresh lemon juice3 tbsp. olive oil1 tbsp. Braggs amino acids (taste like soy sauce) Salt and pepper to taste

How to prepareRinse quinoa well with warm water and drain in a fine strainer. Quinoa has a bitter coating, so it’s important to rinse well. Place rinsed quinoa in a pot. Add salt and broth and bring to a boil. Reduce heat to low, cover, and let simmer for 15-20 minutes until all the water is absorbed. Cool for approximately 20 minutes. Add carrots, parsley, peas, and sunflower seeds. Combine dressing ingredients and mix with a wire whisk. Drizzle dressing over salad, toss, and add salt and/or pepper to taste. Quinoa salad is delicious served warm or cold.

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Quinoa and Chickpea Salad with Tomato Vinaigrette (4 Servings)

Ingredients1 cup quinoa, rinsed2 cups green beans, trimmed and chopped1 can (540 mL) chickpeas, drained and rinsed

1 sweet red pepper, diced1 cup crumbled feta cheese (No feta if on food elimi-nation)

How to prepareIn saucepan, bring quinoa and 2 cups water to boil; reduce heat, cover and simmer for 12 minutes. Fluff with fork and let cool. Meanwhile, in saucepan of boiling salted water, blanch green beans until ten-

der-crisp, about 3 minutes. Drain and refresh in bowl of ice water. Drain and transfer to large bowl. Stir in cooled quinoa, chickpeas, red pepper and feta cheese.

Red Cabbage-Apple Salad 1 small head red cabbage coarsely chopped10 radishes, sliced2 granny smith apples unpeeled and shredded¼ cup of walnuts2 tbsp. olive oil2 green onions, chopped

1 stalk celery, diced1 -2 tbsp lemon juice3 tbsp. fresh parsley2 tbsp. balsamic vinegarSea salt and pepper to tasteRefrigerate for 1 hour before serving

Red Potato-Green Bean Salad (4-6 servings)

Ingredients4 medium red potatoes, washed, unpeeled, steamed, or baked, and cut into chunks (leftover potatoes may be used)1 lb. fresh green beans, cleaned, cut into thirds and lightly steamed2-4 tbsp. olive or flaxseed oil

2 tsp. balsamic vinegar¼-½ cup red onion, thinly sliced2 garlic cloves, slivered2 tbsp. fresh basil and/or oregano, choppedSalt and pepper to taste



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How to prepareCombine potatoes and beans with olive or flaxseed oil, vinegar, onion, garlic, basil, and/or oregano (or 1 tsp. each dried herb). Salt and pepper to taste. (For

a pleasant flavor, mix all the ingredients together except for the potatoes and chill. Just before serving, add warm potatoes to the cold salad.)

Spring Salad (6 servings)Ingredients

2 ½ tsp. fresh lemon juice1 clove of garlic, crushed½ English cucumber, cut into quarters and sliced (unpeeled)½ tsp. pepper

1 C fresh or frozen peas, thawed2 tsp. olive oil1 lb. asparagus½ tsp. kosher salt

How to prepare3 scallions, sliced, white part only1 ripe avocado, diced into 1 inch piecesCombine lemon juice, oil, and garlic in a jar, shake vigorously, add salt and pepper then set aside. Snap ends off asparagus and slice 1 inch pieces diagonally.

Blanche 3minutes, remove with strainer and run un-der cold water. Set aside Blanche peas. If using fresh peas for 30 seconds, rinse with cold water. If using frozen peas, just defrost. Combine veggies in a bowl. Shake dressing and toss into salad. Add avocado right before serving.

Taco Salad (2-4 servings)Ingredients

Mix of salad greens; Buy a couple of different types of salad greens to add a greater variety of nutrients, flavors and textures. Salsa: Garden Fresh Gourmet or Newman’s own (with black beans)

½ can of black beans, rinse before using: Natural Or-ganic Black BeansFresh lime juice1-2 Avocados cut in chunks ½ Tablespoon flax mealSharp Cheddar cheese (None if on cleanse phase)

How to prepareMix the salsa, lime juice, black beans and avocados together then put on top of Mixed greens, and sprin-kle with some flax meal and sharp cheddar cheese.

Easy on the cheese, remember too much dairy can be hazardous to our health.



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Tarragon Chicken Salad (2 servings)Ingredients

8 oz. cooked chicken breast, diced into 1 inch cubes3 cups fresh watercress, washed and separated, thick stems removed5 red radishes, chopped2 stalks celery, chopped1 medium pear, skin on, cored and diced⅓ Cup pine nuts

3 tbsp. chopped fresh tarragon, or 1 tbsp dried⅛ Tsp. ground cinnamon1 tbsp. walnut oilIn a large mixing bowl, toss all ingredients together. Serve.

Tropical Salad (4-6 servings)1 avocado, cubed8 pineapple slices, cubed1 papaya or mango, cubed

½ cup celery, diced½ cup mango or pineapple juiceCombine all and garnish with fresh mint leaves.

Wasabi Salmon Salad (2 servings)1-6 oz. can wild salmon, drained1 tbsp. red pepper, diced1 tsp. grated fresh ginger¼ tsp. wasabi powder, or to taste2 tbsp. minced scallions

1 tbsp. diced celery½ C plain Greek yogurt2 C chopped Napa cabbage or Bok ChoyIn a medium bowl, mix together the salmon, scallions, celery, ginger, red pepper, yogurt, and wasabi. Serve on chopped Napa cabbage or Bok Choy

White Beans on a Bed of Greens(2 servings)

2 cups drained canned white beans3 tbsp. freshly squeezed lemon juice½ cup chopped flat leaf parsley1 clove garlic, pressed2 tbsp. extra virgin olive oilPinch sea salt

Dash freshly ground black pepper4 cups fresh mixed baby greensIn a medium bowl, mix the beans with the lemon juice, parsley, garlic, oil, salt, and pepper. Divide the greens between two plates and spoon the white bean mixture onto the bed of greens.



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Spicy Peanut Tofu and Spinach Stir Fry with Rainbow Kale Salad

Ingredients1/2 cup fresh orange juice1/3 cup smooth organic all natural peanut butter1/3 cup broth (or just plain water if you don’t have broth)2 tbsp hot chili garlic sauce (if you don’t have this, then you can add more garlic and some red chili powder)1 clove garlic1/4 tsp red chili powder

1 package of extra firm tofu diced in cubes (you can substitute this for chicken for those who eat meat)1 red pepper thinly sliced1/2 orange pepper sliced4 cups baby spinach1 tbsp coconut oil2 tbsp Bragg’s liquid amino’s (or soy sauce)1/4 tsp tumericSea salt to taste

How to prepareIn a small bowl add Bragg’s aminos, tumeric, red chili powder and mix together. Add tofu to the bowl and coat it with the mixture.In another small bowl, whisk orange juice with peanut butter, broth, chili garlic sauce, garlic and red chili powder. Set asideIn a stir fry skillet, heat coconut oil on medium-high, add tofu and cook on each side until it is lightly browned

Reduce heat to low-medium, add peppers and stir fry for another 3-5 min until slightly tenderStir in sauce and spinach, cover and cook for another 3 min. If sauce is too thick then you can add water.Add sea salt to tasteRemove from heat and stir until spinach is wiltedServe on its own or over brown rice, quinoa or rice noodles



Rainbow Kale SaladIngredients

1/2 bunch kale, thick stems removed and leaves thinly sliced2 cups shredded red cabbage (about 1 small head, quartered and cored)2 clementines (or oranges), peeled and segmented 1/2 small red onion, thinly sliced

1 large red bell pepper, cored, seeded and thinly sliced1/3 cup sunflower seeds1/4 cup Dijon mustard 1/4 cup freshly squeezed or-ange juice 1/4 cup balsamic vinegar1/2 teaspoon ground black pepper

How to prepareSteam kale for about 5 minutesIn a large bowl, combine kale, cabbage, orange seg-ments, onion, bell pepper and sunflower seeds

In a small bowl, whisk together mustard, orange juice, vinegar and pepperPour over the kale mixture and toss to coat

Roasted Vegetables with Avocado Cabbage Slaw2 cups finely shredded red cabbage1 small red, orange or yellow pepper, chopped1 avocado, diced2 tablespoons finely chopped red onion3 tablespoons lemon juice

1 tbsp. extra virgin olive oil1/4 cup flax seeds3 tablespoons cilantro finely choppedsea salt and ground black pepper to tasteToss all ingredients together in a large bowl

Mango, Avocado, Walnut Salad1 mango, peeled and sliced thinly1 avocado, sliced thinly1/4 red onion sliced thinly1/2 cup walnuts4 cups mixed baby greensToss all ingredients in a bowl and serve with our Cilan-tro-Lime Dressing

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Vegetable Curry (Serves 4)Ingredients

2 tsp coconut oil1 medium yellow onion, diced small1 tbsp red curry paste1 cup unsweetened coconut milk1 potato, peeled and cut into 1-inch pieces1 small cauliflower, cut into florets

1 can (15.5 ounces) chickpeas, rinsed and drained sea salt and black pepper to taste1/4 tsp. red chili powder1/4 tsp. turmeric1/2 green chili minced 2 cloves garlic minced 1/2 inch ginger piece minced fresh cilantro, for serv-ing

How to prepareIn a medium pot, heat 2 teaspoons oil over medi-um-high. Add remaining onion and cook, stirring often, until soft, 3 minutes.Add curry paste and stir until fragrant, about 1 min-ute. Add red chili powder, tumeric, green chili, and garlicStir in coconut milk and 1 cup water and bring to a boil.

Add potato and cauliflower and season with salt, pepper and ginger.Reduce heat to medium, cover, and simmer until vegetables are tender, 10 to 15 minutes.Stir chickpeas into curry and increase heat to high. Simmer rapidly until liquid reduces slightly, 2 min-utes.Serve curry over rice with cilantro.

Asian Salad2 cups grated red cabbage3 cups grated carrots2 sprigs green onion chopped1/4 cup sliced blanched almonds2 tangerines peeled

1 tbsp sesame seedsShred carrots and cabbage in food processor with grat-er blade and place in bowlAdd green onion, tangerines, almonds and sesame seedServe with our Miso Salad Dressing

Pasta PrimaveraIngredients

1 red pepper or yellow pepper finely sliced1 medium onion diced1 zucchini diced1 medium carrot sliced in 1 inch strips

1/2 bunch asparagus cut in one inch segments5 cloves garlic1 cup fresh basil chopped finely1/2 cup parsley chopped finely



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3 tbsp fresh sage chopped finely1 -15 oz can diced tomatoes2 tbsp olive oil1 tsp coconut oil

1/4 cup vegetable broth sea salt and black pepper to taste6 oz brown rice pasta Bring salted water to boil for pasta and cook as di-rected on package

How to prepareIn an medium skillet, add coconut oil and heat on low-medium heatAdd onion and cook until translucent (about 5 min)Add bell pepper, carrot, asparagus, zucchini one at a time waiting about 2 minutes between each

Add tomatoes and broth and simmer until vegetables are slightly tender, about 10 minAdd fresh herbs and sea salt and black pepperStrain pasta and toss with vegetable mixture

Portobello and Zucchini Tacos (Makes 6 tacos)

Ingredients4 medium portobello mushrooms (or 10-15 baby bel-la mushrooms), stems removed, sliced 1/2 inch thick2 tsp dried oregano2 tbsp grape seed oil oil 1/2 tsp ground cumin1/2 tsp taco seasoning (we use blend-it-up brand) Sea salt and ground pepper to taste

2 zucchini, cut into 2 inch sticks1/2 medium red onion, sliced 1/4-inch thick6 corn taco shellsFresh salsaGuacamole (see above)

How to preparePreheat oven to 425 degrees.On a large rimmed baking sheet, toss mushrooms with 1 tsp oregano, 1 tbsp oil, 1/4 tsp cumin, 1/4 tsp taco seasoning, sea salt and black pepper.On another rimmed baking sheet, toss zucchini and onion with remaining tsp oregano, tbsp grape seed oil, 1/4 tsp cumin, 1/4 tsp taco seasoning, sea salt and black pepper.

Place both sheets in oven. Roast, tossing occasionally, until vegetables are browned and fork-tender, 20 to 25 minutesTo serve, fill each taco shell with mushrooms, vegeta-ble mixture, salsa and guacamole.



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Lettuce WrapsIngredients

2 tsp coconut oil1 package tofu – diced in 1 cm cubes1 cup water chestnuts diced1 cup mushrooms finely chopped3 cloves garlic minced 1/4 red onion finely chopped3 tbsp chopped peanutsRomaine lettuce leaves1 tbsp honey

1/2 cup water4 tbsp soy sauce2 tbsp rice vinegar1 tbsp lemon juice1/4 tsp sesame oil1 tsp mustard1/2 tsp red chili powder

How to prepareMake the sauce first by dissolving the honey in water in a small bowl. Then add 2 tbsp soy sauce, rice vin-egar, lemon juice, sesame oil, mustard, 1 clove garlic minced, and red chili powderMix well and store in fridgeHeat coconut oil in a wok

Saute tofu until browned, then add water chestnuts, mushrooms, garlic and onions and chopped peanutsThen add 2 tbsp soy sauce and 1 tsp rice vinegar to the wok and saute for a couple of minutesPut about 2 tbsp of mixture from wok into romaine lettuce leave and then top with sauce from the fridge

Sweet Kale SaladIngredients

1 bunch of lacinato or dinosaur kale, stems removed, rinsed and patted dry⅓ cup currants (or chopped raisins)juice of one lemon1 tbsp of olive oil

1 tsp local honey½ cup pine nuts toastedsalt and pepper to taste4 tbsp grated raw parmesan cheese

How to prepareIn a food processor, process kale into small chopped piecesTo make dressing, stir lemon juice, olive oil, honey, salt and pepper together in a large bowlAdd chopped kale, currants, pine nuts and parmesan to bowl with dressingStir all ingredients together and serve

(Optional – Save some pine nuts and/or parmesan cheese for top of salad before serving for presentation purposes)



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SnacksBean DipIngredients

1 can black beans or pinto beans or 1 can refried black beans (so you don’t have to puree – buy brand without msg)1/2 onion diced1 clove garlic3 tablespoons crushed tomatoes2 tsp fresh lemon juice1/4 tsp ground cumin

1/2 tsp red chili powder1 tsp taco seasoning (ensure you purchase one with-out MSG)2 tsp coconut oil1/4 tsp black pepper1/4 tsp garlic powderSea salt to taste

How to prepareRinse canned beans in cold running waterIn a blender, puree black beans or pinto beansIn a small sauce pan heat coconut oilAdd onion and saute on medium heat until onion is translucentAdd garlic, red chili powder and cumin, saute anoth-er minute

Add crushed tomatoes, saute for 2 minutesAdd lemon juiceAdd bean puree to sauce pan and heat on low heatAdd sea salt to taste

Guacamole Recipe2 large avocados1 clove garlic finely grated or pressed1/2 a tomato grated (no skin)2 tablespoons of fresh lemon juicesalt and pepper to taste

Mix all the ingredients into a bowl and mash with a potato masherGuacamole is great on tacos, awesome on a bed of greens as a salad dressing or with corn chips or as a vegetable dip. It is quick and easy and it tastes amaz-ing. It is loaded with healthy fats and about 12 grams of fiber per avocado!



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Antipasto (1 serving)8 to 10 olives, black or green½ cup roasted red peppers, drained2 artichoke hearts, drained

4 hearts of palm, drainedArrange vegetables on a plate and serve

Apple-Walnut Amaranth(4, ⅔ cup servings)1 cup amaranth3 cups plain soy milk¼ tsp. ground cinnamonPinch sea salt (optional)1 large apple, skin on, cored and diced

½ cup chopped walnutsPlace the amaranth, soy milk, cinnamon, salt (if us-ing), and apple in a medium saucepan. Bring to a boil, stirring frequently. Cover pan and reduce heat to low. Simmer 25 to 30 minutes until amaranth is soft. Top with chopped walnuts and serve.

Baked Apples (2 servings)Core 2 apples and peel only the top ⅓ skin. Place in baking pan, pour ½ cup apple juice over and sprinkle

with ½ tsp. cinnamon. Bake at 350 °F for 20-30 min-utes or until soft and juicy.

Baked Apple with Cashew Topping (4 servings)

Ingredients4 firm cooking apples (e.g., Granny Smith, Golden Delicious, Macintosh)8 tbsp. raisins and cinnamon to taste

Topping:½ cup raw cashew piecesPure vanilla extract

How to prepareWith a knife, cut apples horizontally around the middle to keep the skin from splitting during baking. Core apples and fill the center of each with 2 tbsp. raisins. Sprinkle with cinnamon.Bake at 350 °F for 45 minutes, or until tender. While apples are baking, whirl cashews in a blender, adding

water gradually until you get the consistency you pre-fer. (The longer you blend, the smoother the mixture becomes.) Add a few drops of pure vanilla extract for extra flavor. Spoon over hot apples.


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Baked Fruit (3 servings)Fresh fruit in season, such as apples, pears, peaches, plums and apricots1 tbsp. balsamic vinegar¼ tsp. ground cinnamon

Preheat the oven to 375 ºF.Cut the fruit into 1 to 2 inch cubes. You’ll need 4 cups of cubes. Place in a shallow baking dish. Drizzle with the balsamic vinegar and sprinkle with the cinnamon. Bake for 15 minutes or until fruit is tender.

Banana-Strawberry Cream (3 servings)1 cup strawberries, washed and capped2 medium bananas, peeled and sliced1 cup pineapple juice1 medium apple, cored¼ cup raw cashew pieces

Lemon juice (optional)Bananas may be tossed in lemon juice to preserve col-or. Mix pineapple juice, apple, and cashew pieces in a blender. Pour mixture over strawberries and bananas, and stir.

Baked Carrot French Fries6 large carrots2 tbsp. olive oil½ tsp. celtic sea salt

Cut each carrot into 2 inch long sections, and then cut each section into thin sticks. In a large bowl toss carrot sticks with olive oil and salt. Spread out on parchment paper baking sheet and bake at 425 ºF for 18-22 min-utes until browned.

Berry Freeze (4 servings)1 lb. frozen strawberries, slightly thawed (or 1 pt fresh berries, frozen slightly) ¾ cup part skim ricotta3 tbsp. all fruit strawberry jamFresh strawberries for garnish (optional)Blend slightly frozen berries in food processor. Slowly add ricotta and then jam, blending all the while. Serve immediately, garnished with a fresh strawberry, if desired.


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Brazil Nut Bars (16 pieces)Ingredients

Grapeseed oil1 ½ cups whole Brazil nuts½ cup hulled raw pumpkin seeds½ cup sliced almonds½ cup hulled raw sunflower seeds½ cup ground flaxseeds

⅓ Cup dried organic cranberries1 tsp. ground cinnamon1 ½ cups high-fiber, gluten free cereal¾ cup honey 1 cup natural cashew butter

How to prepareLightly coat a 9x3 inch baking dish with grapeseed oil. Set aside. In a bowl of a food processor, pulse the Brazil nuts until the nuts are ground into a fine powder. Transfer to a large bowl. Add the pumpkin seeds, almonds, sunflower seeds, flaxseeds, cranberries, cinnamon, and sprouted grain cereal. In a large saucepan on the

stove, heat the honey and cashew butter on medium high until very hot and bubbling, about 3 minutes. Pour over the mixture in the bowl and mix well with a wooden spoon. Immediately press mixture firmly into the baking dish (wear rubber gloves if needed). Let the mixture cool in the refrigerator. Cut into 16 pieces. Wrap each bar individually in wax paper and store in the freezer.


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Crispy Rice Treats (24 servings)Ingredients

1 tsp. cold-pressed sesame oil½ cup brown rice syrup2 tbsp. sesame tahini (or other nut butter)2 tsp. pure vanilla extract

6 cups of a combination of: puffed rice, puffed millet, or crispy brown rice½ cup sunflower or pumpkin seeds½ cup currants, chopped dried apples, or dates

How to prepareIn a large pot, heat oil, rice syrup, and tahini; stir until bubbly.Remove from heat and stir in vanilla. Add remaining ingredients, mixing well with a wooden spoon. Spoon

mixture into a 13 x 9-inch pan and press flat. Allow to sit at room temperature until set. Then, cut into squares and store in an airtight container at room temperature.

Edamame Guacamole (16 servings)Ingredients

1 cup shelled edamame (about 12 oz. unshelled) ½ cup unflavored soy milk2 tbsp. chopped fresh cilantro (coriander), without stems 2 cloves garlic, minced

1 teaspoon chopped chipotle chile (optional)1 large ripe avocado2 tsp. fresh lime juiceSalt and pepper to taste

How to prepareCook edamame in salted boiling water for 5 min-utes. Drain and cool to room temperature. Combine edamame, milk substitute, 1 tbsp. cilantro, and garlic (and chile if using) in food processor. Process until mixture is very smooth, about 3 minutes. Set aside. Peel and seed avocado and place in a medium mixing bowl. Add lime juice and mash with a fork, leaving

small chunks. Add edamame mixture and stir just to combine. Season with salt and pepper. Garnish with remaining 1 tbsp. cilantro.

Fruits & Yogurt1 small nectarine or peach, sliced% cup blueberries

4 oz. plain lowfat yogurt or 6 oz. nonfat yogurt


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Fruit Filled Kanten (Japanese Jell-O) with Almond Mousse (12 servings)

Ingredients4 cups 100% pomegranate juice1 cup filtered water5 tbsp. powdered agar-agar1 tsp. vanilla extract1 pint fresh blueberries

½ mango, peeled and sliced 3 kiwis, peeled and sliced1 tbsp. natural almond butter½ cup unsweetened soy milk

How to preparePlace the pomegranate juice and water into a sauce-pan and bring to a boil. Lower the heat to medi-um and add the agar-agar and the vanilla, stirring constantly until dissolved. Line a medium dessert bowl with the fruit. When the agar-agar mixture has

cooled, pour half of it into the bowl with the fruit and pour remaining into a separate bowl. Chill until set. Remove the set mixture with the fruit and place into a blender. Add the almond butter and soy milk and blend until creamy. To serve, slice the mold and top with a dollop of mouse.

Hot Brown Rice, Nuts, and Flax(2, ¾ cup servings)½ cup long-grain brown rice1 cup plain milk substitute¼ teaspoon ground nutmegPinch sea salt (optional)8 Brazil nuts, shelled and chopped

2 tbsp. flaxseeds, groundPlace the brown rice, soy milk, nutmeg, and salt (if using) in a medium saucepan. Bring to a boil, stirring frequently. Cover pan and reduce heat to low. Simmer for approximately 45 minutes. Top with chopped Brazil nuts and ground flaxseeds.

Hot Buckwheat, Banana, Flax, and Walnuts(4, ⅔ cups servings)1 cup buckwheat groats, whole (kasha)2 cups plain soy milk¼ tsp ground cinnamonPinch sea salt (optional)1 small banana, mashed2 tbsp. flaxseeds, group

2 tbsp. chopped walnutsPlace the buckwheat, soy milk, cinnamon, salt (if using), and mashed banana in a medium saucepan. Bring to a boil, stirring frequently. Cover pan and reduce heat to low. Simmer for 15 to 20 minutes, until buckwheat is tender. Top with ground flaxseeds and chopped walnuts.


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Hummus ***2 cups organic canned garbanzo beans (chickpeas)1 tsp. cumin⅓ cup lemon juice1 tbsp. tahini

2 tbsp. olive oil2 gloves garlic, crushedDash sea saltPaprika as garnish

Kale Chips 1 head kale, washed and thoroughly dried2 tablespoons olive oilSea salt, for sprinkling

Preheat the oven to 275 degrees F. Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.

Marinated Olives (8 servings)2 cups of olives, mixed varieties, large, small, multi colored 2 tbsp. olive oil6 thin slices of lemon peel6 thin slices of orange peel2 cloves of garlic, slivered1 tsp. fresh lemon juice

¼ tsp. orange zest¼ tsp. lemon zest¼ tsp. whole coriander seeds1 bay leafCombine ingredients, cover. Allow to marinate in re-frigerator for at least two days. Stir occasionally.

Mixed Nut Muesli Combine in a bowl, using any amount you desire: puffed rice cereal, crispy brown rice, sliced almonds, chopped walnuts, pumpkin seeds, and dried apples.

Store in a jar and snack as desired. Makes a handy portable snack.

Mixed Veggies with Hummus1 medium carrot Unlimited Celery and cucumber sticks, ¼ cup hum-

mus


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Olive Tapenade and Raw Veggies (6 servings)

Ingredients2 to 3 whole heads garlic, unpeeled½ cup pitted kalamata olives½ cup drained pitted green olives

1 tbsp. freshly squeezed lemon juice1 tbsp. extra virgin olive oil

How to preparePreheat the oven to 350 ºF. Place the whole garlic heads on a parchment paper lined baking sheet. Bake for 30 to 45 minutes until light brown and soft. Let cool. Separate into cloves and squeeze out of the soft

flesh. Measure ½ cup roasted garlic cloves. In the food processor, puree the garlic, olives, juice, and oil until smooth. Serve with raw veggies, such as celery, red pepper, or Daikon radish sticks for dipping.

Peach Quinoa with Flax and Nuts(4, 3/4 cup servings)

Ingredients1 cup quinoa, thoroughly rinsed and drained2 cups plain soy milk¼ tsp. ground allspicePinch sea salt (optional)

2 medium peaches, peeled, pitted, and diced or 1 ½ cups frozen peaches2 tbsp. flaxseeds, ground2 tbsp. chopped hazelnuts

How to preparePlace the quinoa, soy milk, allspice, salt (if using), and peaches in a medium saucepan. Bring to a boil, stirring frequently. Cover pan and simmer on low

heat for approximately 20 minutes until quinoa is tender. Top with ground flaxseed and chopped hazel-nuts.

Pear & Almonds1 medium pear10 whole almonds


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Poached Peaches with Strawberry Sauce (4 serv-ings)

Ingredients1 can (6 oz.) frozen unsweetened apple juice concen-trate, thawed 1 cup water1 tbsp. finely grated lemon peel1 tsp. vanilla extract

4 medium size ripe peaches or nectarines (pears will be a winter alternate) 4 sprigs fresh mint for garnish (optional)Strawberry sauce (recipe below)

How to prepareIn a medium saucepan, mix apple juice, water, lemon peel, and vanilla; bring to boil and reduce heat. Cover and simmer for 10 minutes. Add peaches (or other desired fruit) and poach, partially covered over low heat for 7-8 minutes. Remove from heat and allow to cool in liquid. When cool, carefully slip skins off peaches, cut in half lengthwise and remove pits.

Spoon strawberry sauce into 4 dessert plates, making a little pool. On each plate, arrange 2 peach halves in the center and garnish with mint.Strawberry Sauce 2 cups fresh strawberries, hulled and washed ¼ cup orange juice (unsweetened) Pinch each of ground cinnamon and nutmeg Combine all ingredients in blender or food processor. Process until smooth.


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Rice Cake Delight (1 serving)2 Rice cakes (low sodium)1 tbsp. almond butter

1 tbsp. apple butter1 small banana, cut into ¼ inch slices

Sauteed Apples (4-6 servings)Wash and slice 2 apples thinly and sauté in 1 tsp. cold pressed safflower oil until softened. Add ⅓ cup apple

juice and 1 tsp. cinnamon. Simmer until nicely blend-ed and softened.Use on top of pancakes or waffles.

Seasonal Fresh Fruit and Raw Nuts and Seeds1 medium piece or 1 cup fruit¼ cup nuts and/or seeds

Enjoy daily. Use a variety of nuts, seeds and fresh fruits in season.

Turkey Bacon & Egg2 pieces turkey bacon 1 egg, hard-boiled

Veggies, Tahini & CrackersUnlimited Category 1 vegetables raw 1 tbsp. tahini

3 Whole Wheat Crackers

Walnut spread1 15-oz. can garbanzo beans1 cup chopped walnuts1 cup lightly packed fresh basil leaves ¼ cup olive oil2 tbsp. lemon juice¼ tsp. each salt and pepper

Drain beans, reserving liquid. In food processor, com-bine ¼ cup reserved liquid with remaining ingredients. Cover and process, scraping down sides and adding liquid as needed to make a smooth mixture. Store in refrigerator for 4-5 days. Serve with raw baby carrots, cucumber sticks, and fresh string beans (or any raw veggie you like).


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White Bean DipIngredients

3 cups (cooked) or 2 cans beans (Great Northern, gar-banzos, black eyed peas, or a mixture of light colored beans)¼ cup tahini juice1 tsp. lemon zest, optional ¼ cup extra virgin olive oil

4 cloves of garlic2 to 3 tsp. whole cumin, roasted and ground1 tsp. cinnamon2 tsp. paprika2 to 4 tbsp. Braggs amino acids (taste like soy sauce)Salt to taste

How to prepareIn a food processor, add the cooked beans and all other ingredients. Process until creamy. Refrigerate

until ready to use, or freeze in smaller portions. Use within 3 days.

Yogurt with Fresh Fruit and Shredded Coconut and Wheat Germ (1 serving)

One 8oz. carton plain yogurt1 cup fruit in season: kiwi, strawberries, mango, diced2 tsp. grated coconut1 tsp. raw wheat germMix fruit in yogurt and top with grated coconut and wheat germ.


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Meals-soups, chili & stewsP H A S E 2 A N D 3: R E I N T RO D U C T I O N & B EYO N D

Asian Gazpacho (6 servings)Ingredients

6 tomatoes, seeded and finely chopped or one 28oz can chopped tomatoes 2 cups vegetable broth1 tsp. dry sherry2 tbsp. chopped fresh cilantro1 tbsp. light soy sauce

4 scallions, white part only4 thin slivers of fresh ginger¼ - ½ tsp. Chinese chili sauce, to taste2 limes

How to preparePlace the tomatoes, over low heat, in a 2 or 3 quart sauce pan. Add in the vegetable broth, sherry, cilan-tro, soy sauce, scallions, and ginger. Bring the mix-ture to a simmer and cook for 20 minutes. Remove from the heat and allow cooling for a few minutes.

Puree in a food processor or blender. Chill. Just before serving, stir in chili sauce. Grate the peel of one lime and add to the Soup. Squeeze the juice from both of the limes into the soup.

Bean & Spinach Soup (6 servings)2 cups white kidney beans (cannellini), canned or home-cooked1-2 cups kidney or red beans, canned or home-cooked1 cup garbanzo beans (chickpeas), canned or home-cooked2-3 cups fresh spinach or escarole, washed, drained and chopped or 10 oz. frozen chopped spinach4 cups vegetable broth2 medium onions, chopped1 large clove garlic, minced1 tsp. dried parsley

1 tsp. dried oreganoPepper to tasteCombine all ingredients and simmer about 45 minutes, until onions are soft.


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Black Bean Sweet Potato Chili (6 servings)

Ingredients2 medium-large sweet potatoes or yams2 tbsp olive oil1 cup chopped onion 2-3 garlic cloves1 medium red bell pepper, diced2 15 oz. cans black beans, drained and rinsed

1 28 oz. can diced tomatoes, undrained1-2 small fresh hot chilies, minced or 1 4 oz. can chopped mild green chilies2 tsp ground cumin ½ tsp dried oregano salt to taste fresh cilantro for garnish (optional)

How to prepareBake sweet potatoes at 350 ºF until slightly firm, but not soft. When cool, peel and dice into ¾ inch cubes. Set aside. Heat oil in soup pot or Dutch oven. Add garlic and onion and sauté over medium heat until golden brown. Add remaining ingredients and heat. Cover and simmer for 15 minutes. Add diced sweet potatoes and continue to simmer until vegetables

are tender, 10-15 minutes. Add salt to taste. Taste improves if allowed to stand for 1-2 hours before serving. Reheat and serve with chopped cilantro for garnish.


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Chili – Texas (4-8 Servings)Ingredients

1 tbsp. Olive Oil1 Medium Onion, Chopped2 Whole Carrots, Diced4 Cloves Garlic, Minced1 Sweet red bell pepper, chopped1 Green Bell Pepper, chopped1 Jalapeno pepper, fresh or canned, finely chopped

2 tbsp. Chili Powder1 tsp. Cumin1 cup cooked kidney beans1 cup cooked pinto beans 1 28 oz. can tomatoes, chopped (reserve juice) ½ tsp. freshly ground pepper2 tbsp. parsley, finely chopped

How to prepareIn a large (non-aluminum) soup kettle, heat oil over low heat; add onion, carrot, garlic and pep-pers. Cover and cook until vegetables are very soft, about 10 minutes. Remove lid, add chili powder and

cumin and cook an additional 2 to 3 minutes, stirring occasionally. Add beans, tomatoes, and their juice. Simmer 20 minutes. Add pepper. Top bowls of chili with parsley.

Chili – Vegetable (15 Servings)Ingredients

2 large carrots, diced (1 cup)4(15-oz) cans pinto, black, great Northern or kidney beans, rinsed and drained 1 tsp dried basil2 celery ribs, diced (1/2 cup) 1 tsp seasoned pepper1 medium-sized sweet onion, diced 1 (8-oz) can tomato sauceVegetable cooking spray 3 cups tomato juice

2 (8-oz. packages sliced fresh mushrooms) 1 cup frozen whole-kernel corn-Do not include if on detox.2(14 ½-oz) cans diced tomatoes, un-drained 1 Tbsp cumin1 large zucchini, chopped (1 ½ cups) 1 tsp coriander1 large yellow squash, chopped (1 cup) 1 Tbsp chili powder (more if you like it spicy) Couple pinches of garlic powder or salt (to your taste)

How to prepareAdd a dash of hot sauce to your bowl for extra heat and use a variety of your favorite beans if you wish!Sauté carrots, celery, and onions in a large nonstick skillet coated with cooking spray over medium-high heat 10 minutes or until onions are translucent. Add

mushrooms, zucchini, and squash; sauté 3 more minutes. Add chili powder, basil, cumin, coriander, and garlic salt or powder and seasoned pepper, then sauté 5 more minutes. Stir together tomato sauce and tomato juice in a 6 quart slow-cooker over low heat


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until smooth. Stir in diced tomatoes, beans, corn and the carrot/celery/onion mixture. Cover and cook

on LOW heat for 8 hours OR just leave over low heat and simmer for 20 minutes and enjoy.

Detox Broth (8 cups)Ingredients

10 cups filtered water6 cups chopped mixed organic veggies

Fresh or dried herbs and spices such as bay leaf, oregano, lemongrass, fennel and ginger

How to prepareUse a variety of vegetables that include at least four of the following: shiitake mushrooms, burdock root, sweet potatoes, carrots, onions, celery, sea vegetables, dark leafy greens, daikon and daikon leaf, potatoes, and other root vegetables such as parsnips, rutabagas or turnips.Add the herbs to the veggies and water and bring to a boil in a large stockpot. Lower the heat and simmer for a few hours.Strain and drink warm 2 to 3 cups a day.Keep in the refrigerator for 3 to 5 days.Store in a tightly sealed glass container.


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Escarole and White Bean Soup (4-5 servings)

Ingredients1 tbsp. olive oil2 medium cloves garlic, crushed1 large onion, chopped1 bay leaf1 stalk celery, diced1 medium carrot, diced

5 cups water or vegetable broth2 cups cooked white beans½ lb. fresh chopped escarole or spinachSalt and freshly ground black pepper to tasteFreshly grated nutmeg (optional)

How to prepareIn a saucepan, sauté the onions and garlic in olive oil over low heat. When onions and garlic are soft, add bay leaf, celery, carrot, salt, and pepper; stir and sauté another 5 minutes. Add broth or water and cover.

Simmer about 20 minutes. Add cooked beans and escarole or spinach. Cover and continue to simmer over very low heat another 15-20 minutes. If desired, season to taste with salt, pepper, and nutmeg.

Lentil-Quinoa (Barley) Stew (8 servings)Ingredients

2 tbsp. olive oil4 medium carrots, diced2 medium leeks (with 3” of green left on), diced2 celery stalks, diced2 medium zucchini, diced1 large onion, diced2 garlic cloves, minced1 cup dried lentils, rinsed

1 cup Quinoa- If not restricted replace with barley1 tsp. dried thyme6-8 cups chicken or vegetable broth2 cups diced tomatoes1 cup chopped fresh basil leaves1 cup chopped parsleySalt and pepper to taste

How to prepareHeat olive oil in a large heavy pot and add carrots, leeks, celery, zucchini, onion, and garlic. Cook over low heat, stirring occasionally, for about 10 minutes until vegetables have softened. Add lentils, quinoa (or barley), thyme, and 6 cups broth. Bring to a boil and reduce heat to a simmer.

Cook uncovered about 30 minutes, stirring often. Add remaining 2 cups of broth as needed if dry. Add tomatoes, basil, salt, and pepper to taste, and cook 10 more minutes. Stir in parsley and serve.


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Lentil Soup (4 servings)Ingredients

2 garlic cloves, minced1 medium onion, chopped2 celery stalks, chopped 2 large carrots, sliced or chopped

2 quarts water or broth Salt to tastePinch thyme or any preferred seasoning1 cups red and/or green dried lentils

How to prepareCombine first 5 ingredients and bring to boil. Add seasonings and lentils. Reduce heat to medium-low and simmer covered 45 minutes to 1 hour, or until

lentils are soft. Puree half in the blender if you like a creamy soup.

Minestrone Soup (8 servings)Ingredients

1 tbsp. olive oil1 medium to large onion, chopped3 carrots, sliced or diced2 stalks celery, diced2 cloves garlic, minced6 cups vegetable stock or water

1 bay leaf1 28 oz. can tomatoes with juice⅓ Cup brown rice1 16 oz. can organic kidney beans, undrained or 2 cups home-cooked kidney beans1 lb. fresh green beans cut into 1-inch pieces or one10 oz. package frozen cut green beans

How to prepareIn a 6-qt. pot, sauté onion, celery, carrots, and garlic until softened. Add stock or water, tomatoes, rice, and bay leaf. Bring to a boil and cover, reducing heat to a simmer for 50 minutes; stir occasionally. Stir in

kidney beans and green beans and simmer for 5-10 minutes more until all vegetables are tender. Remove bay leaf before serving. Use leftovers for day 2 and/or freeze for day 20.

Power Pack SoupIngredients

16 oz. container of organic chicken broth1 can of white beans (cannelli, Northern, etc.)3-4 cloves of garlic

1 bag of spinach (preferably organic if available or well washed) 1 egg (or egg substitute) Parmesan cheese (optional)


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How to prepareAdd broth, garlic, and beans to a large saucepan and bring to a rolling boil.

When at full boil, beat in egg or egg substitute and then blanch 1/2 a bag of spinach for 1 minute. Serve hot with salad or alone. Can top with Parmesan cheese.

Quinoa Vegetable Soup *** (4-6 servings)

Ingredients¼ cup quinoa (well rinsed)½ cup carrots, diced¼ cup celery, diced2 tbsp. onion, chopped¼ cup green bell pepper, diced2 cloves garlic, chopped

2 tsp. olive oil4 cups water½ cup tomato, chopped½ cup cabbage, choppedSalt and pepper to taste¼ cup fresh parsley, chopped

How to prepareSauté quinoa, carrots, celery, onions, green bell pepper, and garlic in oil until softened. Add water, tomato, and cabbage. Bring to a boil. Simmer 20 to 30

minutes or until tender. Season to taste and garnish with parsley. For variations, try adding some of your other favorite vegetables, chopped and sautéed.

Split Pea Soup (10 servings)Ingredients

3 cups split peas, well rinsed1 bay leaf8 cups chicken broth or water 1 tsp. mustard powder

1 large onion, chopped3 stalks celery, chopped 3 medium carrots, diced 2 cloves garlic, minced Salt and

How to prepareIn a 6-quart pot, combine peas, desired liquid, and bay leaf. Bring to a boil, lower heat, and simmer, par-tially covered for 20 minutes, stirring occasionally.

Add remaining ingredients and continue to simmer for 40 additional minutes, stirring occasionally. Salt and pepper to taste.


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Tuscan White Bean Soup (8 servings)Ingredients

1 tbsp. olive oil1 medium scallion, chopped 1 small red onion, chopped 1 large red pepper, seeded and chopped1 small yellow pepper, seeded and chopped2 cloves garlic, minced 1/4 cup dried Italian herbs1 14.5 oz. can diced tomatoes8 cups vegetable or chicken broth

1 ½ - 2 cups water1 15 oz. can white cannelloni beans, drained and rinsed ¼ cup brown rice3 cups washed and chopped Swiss chard or fresh spinachSalt and pepper to taste

How to prepareHeat olive oil in soup pot over medium heat. Sau-té the scallion, onion, peppers, and garlic until the onion is lightly browned. Add the Italian herbs and tomatoes and continue to cook for 2 minutes, stirring constantly. Add broth, water, beans, and rice and bring soup to a boil. Reduce heat to medium-low and simmer for 45 minutes. Stir in the chard or spinach and continue simmering for 10-15 minutes. Season with salt and pepper.


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Poultry EntreesArroz con Pollo (Chicken with Rice) (6 servings)

IngredientsA cup extra virgin olive oil1 large minced onion1 minced clove of garlic1 cup uncooked brown rice2 cups boiling chicken stock½ tsp. red pepper hot sauce

½ tsp. salt1 tsp. paprika⅛ Tsp. saffron2 cups frozen peas2 pimiento peppers cut in strips or a cup sliced mild red pepper cooked chicken (about 2 cups)

How to prepareOn low heat sauté onion, garlic, and rice in the oil until onion looks done. Add hot sauce, chicken stock, salt, paprika, and saffron. Cover tightly and cook over low heat about 40 minutes until rice has absorbed all

the liquid and is tender. Add chicken, pimiento, and peas. Cover again and place in 325 degree oven for 15 minutes.

Asian Chicken and Water Chestnut PattiesIngredients

1 ½ lb. skinless boneless chicken breasts, cut into 1½-inch pieces1 8oz. can whole water chestnuts, rinsed and drained1 cup scallions, chopped1 tsp. minced fresh jalapeño chili, including seeds

2 tbsp. chopped fresh cilantro (coriander)1½ tsp. low sodium soy sauceDash of mirin or Chinese cooking wine1¼ tsp. salt2 tsp. grapeseed or extra virgin olive oil (optional)

How to preparePulse chicken in food processor until coarsely chopped. Transfer to large bowl. Add water chestnuts, scallions, and jalapeños to processor and pulse until

finely chopped. Add mixture to chicken along with cilantro and salt. Stir together with your hands until just combined. Heat 1 tsp. oil (if using) in a 12-inch



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nonstick skillet over moderate heat until hot but not smoking. Then place patties in skillet and cook until

golden and just cooked through, about 4 minutes each side.Recipe Idea: Place patties over a meslun salad.

Chicken Vegetable Fajitas in Sprouted Grain Tortillas (4 servings)

Ingredients1 pound skinless, boneless chicken breasts, sliced into ½ strips or 1 pound chicken tenders2 tbsp. freshly squeezed lime juice½ tsp. chili powder½ tsp. ground cumin1 clove garlic, minced2 tbsp. olive oil 1 medium green bell pepper, thinly sliced

1 medium red bell pepper, thinly sliced 1 medium yellow bell pepper, thinly sliced1 large yellow onion, thinly slicedFour 10 inch sprouted or whole grain tortillasOptional garnishesAvocadoChopped green chilies Low fat sour creamSalsaShredded cheese

How to prepareCombine the lime juice, chili powder, cumin, and garlic in a medium bowl and mix well. Add the chick-en and marinate, covered, in the refrigerator for at least 3 hours.

Heat the oil in a large skillet over medium-high heat and cook the chicken and vegetables, stirring occa-sionally, until the chicken is cooked through and the vegetables are crisp-tender, about 15 minutes. Divide the mixture among the tortillas.

Greek Stuffed Chicken (or Turkey Cutlets) with BroccoSprouts

IngredientsStuffing: 1 ½ cups of fresh wilted spinach chopped1 clove of garlic minced1 cup part skim ricotta or cottage cheese1 12 cup broccosprouts chopped½ cup grated parmesan cheese

1 tsp. oregano4 chicken breasts2 tbsp. olive oil⅓ Cup of dry white wine



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How to prepareMix stuffing ingredients together. Slit breasts hor-izontally to make a pocket and fill with stuffing. Secure with a toothpick. Head oil in pan and add breasts, cooking about 2 minutes per side. Pour in wine, cover with a lid, and reduce heat to medi-um-low heat. Simmer for about 8 minutes.

Another Stuffing Option: Add ½ cup of light sour cream and about ½ cup of shredded pepperjack cheese to spinach and garlic mixture. Stuff chicken and wrap with 1 slice of regular bacon, turkey bacon, or Canadian bacon. Secure with a toothpick and bake at 375 for 35 minutes, then broil for 5 minutes to brown the bacon.

Moroccan Chicken with Cauliflower and Cashews (4 servings)

Ingredients1 tbsp. extra virgin olive oil½ pound skinless, boneless chicken breasts cut into 1 inch cubes1 small yellow onion, chopped3 cloves garlic, pressed2 cups cauliflower florets

2 cups drained canned chickpeas6 cups low-sodium organic chicken broth2 tbsp. pomegranate molasses1 tbsp. garam masala½ cup raw cashews, chopped

How to preparePreheat the oven to 350 ºF. In a flameproof casserole, heat the olive oil on me-dium-high heat. Add the chicken. Let brown for 5 minutes, stirring occasionally. Add the onions, garlic,

cauliflower, chickpeas, chicken broth, pomegranate molasses, and garam masala. Stir to mix. Cover and place in oven for approximately 25 minutes. Top with chopped cashews before serving.

Orange Chicken with Escarole and Steamed Kasha (2 servings)

Ingredients3 cups low sodium organic chicken broth2 tbsp. freshly squeezed orange juiceGrated zest of 1 orange2 tbsp. Dijon mustard¼ tsp. ground allspice5 fresh black or green figs, diced

Two 4 oz. skinless, boneless chicken breasts⅓ Cup whole buckwheat groats (kasha)4 cups chopped fresh escarole, stems removed, washed thoroughly and drained lightly (or other dark leafy greens, if you wish)Preheat the oven to 375 ºF.



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How to prepareCombine 2 cups broth, the orange juice, orange zest, mustard, allspice, and figs in a blender and puree until smooth. Place the chicken in a baking dish and coat with fig sauce. Bake for 30 minutes. Meanwhile, in a small saucepan, stir together the buckwheat and the remaining 1 cup chicken broth. Bring to a

boil and simmer covered for 15 to 20 minutes, until tender. Set aside to keep warm. Steam the escarole in a covered saucepan for approximately 3 to 5 minutes. Drain well. Place the escarole on serving plates and top with the bake chicken. Serve with the steamed kasha.

Turkey Meatloaf1 lb. ground turkey1 egg, beaten½ to ¾ cup sautéed mushrooms ½ cup shredded carrot¼ cup fresh squeezed orange juice ¼ cup oats

2 tbsp. dried parsley2 tsp. dried tarragon1 tsp. dried sageSalt and pepper to taste

Chinese Eggs and Seasoned Greens (4 servings)

Ingredients1 cup brown rice, rinsed2 cups filtered water12 garlic cloves6 whole omega-3 eggs3 tbsp. olive oil

One 14.5oz. can chopped plum tomatoes, low sodium with juice1 tsp. toasted sesame oil2 tsp. reduced-sodium, wheat free tamari1 tsp. Worcestershire sauce12 cups spinach, rinsed but not dried

How to prepareCombine the brown rice and water in a small sauce-pan. Bring to a boil, lower the heat, and cook approx-imately 45 minutes until the rice is tender and the water has been absorbed. While the rice is cooking, chop the garlic coarsely. Beat the eggs with a whisk. Heat the olive oil in a large nonstick sauté pan or wok at medium heat. Add the garlic and cook for 1 minute. Add the eggs and let them cook undisturbed until no longer liquid, about 3 to 5 minutes, then

flip over and cook on the other side. When cooked through, 2 to 3 minutes, cut into pieces about 1 to 2 inches square. Add the chopped tomatoes and juice to the eggs. Add the sesame oil, tamari, and Worces-tershire sauce. Simmer for 10 minutes. While the eggs are simmering, steam the spinach in a large covered saucepan. Serve the eggs and sauce over the brown rice with some steamed spinach.



Roast Turkey Breast and Avocado Cream on a Pile of Greens (2 servings)

IngredientsAvocado Cream1 large avocado, peeled and pitted¼ cup freshly squeezed lemon juice3 tbsp. extra virgin olive oil1 clove garlic, mincedPinch sea salt

Dash freshly ground black pepper6 cups fresh mixed baby greens6 to 8 oz. roast skinless, sliced turkey breast½ small red onion, sliced in slivers1 pickling cucumber (Kirby), sliced thinly10 pitted green olives, drained and chopped

How to prepareIn a food processor, blend the avocado, lemon juice, olive oil, garlic, salt, and pepper. Slowly add up to ¼ cup filtered water and process until the dressing has a creamy consistency. Place the greens on two serving plates and top with the turkey, onion, cucumber, and olives. Drizzle with the avocado cream.

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Mustard-Crusted Lamb Chops with Garlicky Broc-coli Rabe (2 servings)

Ingredients1 tbsp. Dijon mustard1 tbsp. finely chopped fresh rosemary1 tbsp. minced shallots2 tbsp. whole grain bread crumbs2 tbsp. minced garlic

2 tbsp. extra virgin olive oilSix 2- 4 oz. lean loin lamb chops3 cups chopped broccoli rabe (about ¾ pounds, trimmed)Preheat the oven to 475 ºF.

How to prepareIn a small bowl, make a paste with the mustard, rose-mary, shallots, bread crumbs, 1 tbsp. of the garlic, and 1 tbsp. of the olive oil. Rub the paste on both sides of the lamb chops, spreading evenly to cover the meat. Bake chops for 5 minutes on each side or until desired degree of doneness. Place a piece of parch-

ment paper on a baking sheet. Lay the chops on the paper about 2 inches apart.Meanwhile, heat a large sauté pan over medium heat. Add the remaining olive oil and garlic. Add the broc-coli rabe and toss in the pan to lightly coat with the oil and garlic. Cook for 3 to 5 minutes until wilted and bright green. Serve with the lamb chops.

Wild Rice & Almond Stuffed Pork ChopsIngredients

⅓ Cup celery, finely chopped1 green onion, finely chopped1 tsp. butter1 cup cooked wild rice 1 tbsp. sliced almonds

¼ tsp. salt; ⅛ tsp. pepper4 1 inch cut pork loin chops⅓ cup apricot butter (or just fruit preserves)1 tbsp. dry white wine or apple juice½ tsp. ground cinnamon

How to prepareCook celery and onion in butter over medium head until tender. Stir in rice, almonds, salt and pepper. Cut a deep pocket in each pork chop and press about a ¼ of stuffing mixture into each pork chop. Secure openings with a toothpick. Mix apricot, wine and cinnamon. Grill pork chops 30 minutes brushing occasionally with apricot mixture. Cook until pork is no longer



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Asian SalmonIngredients

2 salmon fillets (5- 6 oz. each)1 cup cooked quinoa2 cups coarsely chopped bok choy½ cup sliced shitake mushrooms2 scallions, chopped

1 tbsp. vegetable oil1 tsp. grated fresh ginger root1 garlic clove, pressed2 tbsp. soy sauce2 tsp dark sesame oil

How to preparePreheat oven to 450 ºF. Take two 12 x 24 sheets of aluminum foil and fold each sheet over to make a double thick square. Brush a little oil on the center of each square. Rinse the fish and prepare all of the ingredients. Spread half of the quinoa on the center of each foil square and then layer the greens, shita-ke mushrooms, fish and scallions on top. In a small

bowl, combine the vegetable oil, grated ginger, garlic, soy sauce, and sesame oil. Pour half of the sauce over each serving. Fold the foil into airtight packets. Bake for 20 minutes. Carefully avoiding the steam that will be released, open a packet and check that the fish is cooked. To serve, open the foil packets and transfer to a plate or bowl.

Cajun Spiked Halibut with Peppers, Mustard Greens and Baked Sweet Potatoes (2 servings)

Ingredients2 small sweet potatoes, scrubbed and pierced1 tsp paprika1 tbsp. minced fresh oregano or 1 tsp dried1 tbsp. minced fresh thyme or 1 tsp dried½ tsp. cayenne pepper

Pinch sea salt2 4- 6 oz. Alaskan halibut steaks1 tbsp. olive oil1 red bell pepper, seeded and thinly sliced1 green bell pepper, seeded and thinly sliced

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1 bunch mustard greens (about ½ pound), trimmed, rinsed, and chopped

How to preparePreheat the oven to 400 ºF. Bake the potatoes until soft, about 45 minutesCombine the paprika, oregano, thyme, cayenne, and salt in a small bowl. Place the halibut on a plate and sprinkle with the seasoning to coat the fish well. Heat 2 tsp. of the olive oil in a skillet; add the peppers and

mustard greens, and sauté on medium heat for 5 to 7 minutes. Add the remaining tsp. of olive oil and the halibut. Sauté over medium heat for 3 to 4 minutes on each side until browned and cooked through. Serve the fish and vegetables with a baked sweet potato.

Cashew-Shrimp Lettuce Wraps(2 servings)

IngredientsCashew Sauce¼ cup natural cashew butter1 tbsp. coconut milk3 tbsp. freshly squeezed lime juice¼ tsp chili powder

½ pound cooked shrimp, thawed if frozen¼ cup chopped scallions½ cup shredded carrots

½ cup bean sprouts, washed and drained½ cup diced seeded cucumber¼ cup sesame seeds1 tbsp. grated fresh ginger or 1 tsp dried½ tsp. low-sodium, gluten-free soy sauce2 tbsp. freshly squeezed lime juice¼ cup unseasoned rice vinegar6 large leaves Boston lettuce, washed

How to prepareIn a small bowl or blender, whip the cashew butter, coconut milk, 3 tbsp. lime juice, and chili powder together. In a large bowl, combine the shrimp, scal-lions, carrots, bean sprouts, cucumber, sesame seeds, ginger, soy sauce, 2 tbsp. lime juice, and vinegar. Mix

well and let flavors marinate in the refrigerator for 20 minutes. Divide the cashew sauce and shrimp-vege-table mixture in center of each leaf and wrap lettuce around filling. Wrap and serve.

Mediterranean Shrimp (4 servings)Ingredients

4 tsp. olive oil 2 cups finely chopped peeled eggplant



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1 red onion, chopped3 garlic cloves, minced6 plum tomatoes, finely chopped 1 cup water1 tbsp. chopped oregano or marjoram

¾ lb medium shrimp, peeled & de-veined ⅓ Cup crumbled, lowfat feta cheese2 tbsp. chopped flat-leaf parsley

How to prepareHeat the oil in a non-stick skillet. Add the eggplant and sauté until lightly browned. Stir in the onion and garlic and sauté until fragrant. Add the tomatoes, oregano, and water and bring to a boil. Reduce heat and simmer, stirring occasionally, until most of the

liquid evaporates. Add the shrimp to the vegetables and cook, stirring frequently, until they turn pink. Serve sprinkled with the feta and parsley.Recipe Idea: If you have any leftovers wrap them in a whole sprouted tortilla and savor the flavor!

Mediterranean Tilapia (eat sparingly-tilapia has been shown

to have some adverse health effects)

Ingredients2 tilapia filets1 tbsp. vegetable oil “butter” spread (optional or just increase olive oil)½ tbsp. olive oilPinch of saltFreshly ground black pepper to taste

½ tablespoon dried parsley1 clove garlic, pressed12-15 Spanish olives, sliced2-3 tbsp. sun-dried tomatoes, diced1 fresh plum tomato, diced (not too small)

How to prepareCombine “butter” spread, oil, salt, pepper, lemon juice, and parsley in skillet over medium heat. Once “butter” spread is melted, add crushed garlic and

sauté tilapia 3-5 minutes. Cover and simmer a few more minutes.

Crunchy Wasabi Salmon with LimeIngredients

¾ cup wasabi peas (look natural-without artificial coloring)4 8oz. salmon filets with skin1 tbsp. freshly ground lime peel (optional)

2 tbsp. olive oil, divided½ head of thinly sliced red cabbage8 oz. trimmed sugar snap peas2 tbsp. fresh lime juice, lime wedges for garnish



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How to preparePreheat oven to 400 ºF. Blend wasabi peas in pro-cessor until ground. Lightly salt salmon, and press wasabi mixture over the top. Sprinkle with grated lime peel. Drizzle with 1 tbsp. of oil. Roast salmon until opaque in center, about 13 minutes. Heat 1 tbsp. of oil in pan and add cabbage and sugar snap peas. Sauté about 10 minutes until tender. Season with

salt and pepper. Transfer this mix over, under, or on the side of the salmon. Drizzle with lime juice and garnish with a wedge. You can also garnish with fresh parsley or cilantro. This is a really pretty dish, so it’s great for company.

Pan Seared Scallops with Peach Kiwi Salsa, Baby Bok Choy, and Steamed Kasha (4 servings)

Ingredients1 cup buckwheat groats (kasha)3 cups low sodium organic vegetable broth½ cup minced red onion1 cup frozen peaches, thawed and diced small3 kiwis, peeled and diced1 tsp honey

1 tsp freshly squeezed lime juice¼ cup chopped fresh cilantroPinch sea salt1 tbsp. sesame oil1 pound fresh sea scallops, patted dry4 heads baby bok choy

How to prepareCombine the kasha and broth in a medium saucepan. Bring to a boil on medium high heat, cover, reduce the heat to low, and simmer for 15 to 20 minutes. Set aside to keep warm. In a medium bowl, combine the onion, peaches, kiwi, honey, lime juice, cilantro, and salt. Mix well and set aside. Heat a medium skillet over medium heat until hot. Add the oil and swirl the pan to evenly distribute the oil. Add the scallops one

at a time in a single layer. Let scallops cook undis-turbed for 2 to 3 minutes, until brown on the bottom. Carefully turn over the scallops and cook on the oth-er side for 3 minutes more. Steam the baby bok choy. Divide the bok choy among 4 serving plates. Place the cooked kasha and scallops on top of the bok choy, and finish with ½ cup of salsa

Salmon Stuffed Tomatoes (4-6 servings)Ingredients

¼ cup olive oil2 tbsp. white wine vinegar or fresh lemon juice2 tsp. Dijon-style mustard½ tsp. salt⅛ Tsp. pepper

2 to 3 large, firm red tomatoes or 4-6 Roma tomatoes15 ounces canned wild salmon or water-packed tuna1 medium size, ripe avocado, diced2 tbsp. chopped cilantro, basil, or parsley



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How to prepareDressing: In small bowl, whisk olive oil, white wine vinegar or lemon juice, mustard, salt, and pepper. Cut tomatoes in half; scoop out and discard flesh and seeds.

In separate bowl, combine salmon or tuna, avocado, and cilantro, basil, or parsley. Drizzle on dressing; toss lightly. Portion mixture into tomato halves and serve.

Tuna Salad Lettuce Wraps(2-4 servings)

Ingredients 3 Tbsp. Dijon mustard2 Tbsp. canola mayonnaise

2 cans water-packed tuna, drained 1 medium dill pickle, diced1/4 cup diced red pepper ½ head iceberg lettuce

How to prepareWhisk together mustard and mayonnaise in small bowl and set aside. Combine tuna, pickle, and red pepper in a separate bowl. Stir in the mustard mix until well combined. Separate lettuce head so that

whole leaves are intact. Separate tuna mixture onto desired number of lettuce leaves and fold or wrap the lettuce around the mixture, similar to a burrito fold.

Wild Salmon Cakes with Asian Cucumber Cabbage Slaw (2 servings)

One 6 oz. can wild salmon, finely chopped½ cup red pepper, finely diced¼ cup scallions, finely diced½ cup celery, finely diced / ¼ cup soy flour

2 tbsp. cilantro, minced1 whole egg, omega 3-typePinch sea salt (optional)Dash freshly ground black pepper (optional)

How to prepareIn a large bowl, add the salmon, peppers, scallions, celery, soy flour, cilantro, egg, salt, and pepper. Mix together and form into six patties. Preheat a skillet over medium high heat. Add sesame oil and swirl pan to coat the pan evenly. Add patties and cook for 3 to 5 minutes on each side. Meanwhile, in a large bowl,

toss together the cabbage, cucumbers, Daikon radish, edamame, cilantro, kelp powder, rice vinegar, honey and toasted sesame oil. Divide salad between two serving plates. Place salmon cakes on top of salad. Serve.



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Wild Salmon with Rosemary Sweet Potatoes and Lemon Asparagus

PreheatPreheat the oven to 425 ºF. Cut a piece of parchment paper to fit a shallow baking pan. Wash the sweet potatoes. Slice the potatoes and onions ¼ inch thick. Put sweet potatoes and onions on the baking sheet in a single layer. Drizzle with the olive oil and sprinkle with the salt. Bake for 15 minutes. Meanwhile, mix the garlic, mustard, lemon juice, and rosemary to make paste and set aside. Remove the sweet potatoes

and onions from oven (keep in the baking pan). Place the asparagus on the paper around the sweet potatoes and onions. Sprinkle the lemon zest on the asparagus. Lay the salmon on top of the asparagus and onions. Spread the paste on top of the salmon. Return the pan to oven and roast for 12 minutes. Salmon is done when flesh flakes with gentle pressure.

Sesame-Crusted Sole with Baby Bok Choy and Wild Rice (2 servings)

Ingredients½ cup wild rice½ pound baby bok choy, trimmed¼ cup sesame seeds1 tbsp. sesame oilTwo 4oz. fillets fresh sole

2 cloves garlic, pressed2 tbsp. grated fresh gingerPinch sea saltDash freshly group black pepper

How to prepareRinse the wild rice and place it in a medium sauce-pan with 1½ cups filtered water. Cover and bring to a boil. Reduce the heat to low and steam approximately 50 minutes, until the water has been absorbed and the grains have split open. Meanwhile, cut the ends off the bok choy, wash well, and set aside. Place the sesame seeds on a plate. Lightly coat the sole with 1 tsp of the sesame oil. Press sole onto the sesame seeds to form a crust. Set aside. About 10 minutes before the wild rice is done, heat a large skillet over medium-high heat until hot. Add the remaining 2 tsp. of the sesame oil and swirl skillet to distribute evenly over the bottom. Carefully place sole in the skillet. Cook the fish for 2 to 3 minutes, leaving it undisturbed to ensure a golden brown, crunchy crust. Using a spatula, carefully turn the sole

over and brown on the other side for 2 to 3 minutes. Check the fish for doneness: It should flake apart with gentle pressure when done. Remove the sole from the pan and set aside to keep warm. Add the bok choy, gar-lic, and ginger to the skillet. Toss well until the bok choy begins to wilt. Sprinkle with the salt and pepper. Place the bok choy and steamed



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Avocado and Bean Burrito (2 servings)Ingredients

2 cups shredded romaine lettuce2 tbsp. yellow onions, chopped½ medium avocado, peeled, pitted and chopped2 tbsp. chopped cilantro

4 tbsp. chunky tomato salsa½ cup nonfat vegetarian refried beans2 sprouted corn tortillas

How to prepareMix the lettuce, onion, avocado, cilantro and salsa in a medium bowl until the vegetables are evenly coated.

Smear half of the beans on each tortilla, fill with vege-table mixture, and wrap burrito style.

Barley Mushroom CasseroleIngredients

3 tablespoons olive oil1 small, chopped onion2 cups brown or white mushrooms, sliced

1 cup pearl barley, rinsed and drained3 cups chicken or vegetable broth or water½ tsp salt

How to prepareHeat oil over medium-high heat in a large sauce pan with a well fitting lid. Add onion and sauté until softened. Add mushrooms and barley and sauté five minutes more. Mix in broth or water, and salt. Bring to a boil, cover and reduce to low heat. Simmer about 60 to 70 minutes until all liquid has been absorbed, and barley is tender. Season to taste with additional salt as needed and black pepper to taste.

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Barley Risotto (8 servings)Ingredients

1 cup pearl barley, rinsed and drained4 cups vegetable broth3 cloves garlic, minced1 cup edamame (sweet green soybeans), shelled and frozen1 cup chopped broccoli

2 large carrots, diced1 large tomato, diced2 tbsp. dried basil1 tbsp. dried thyme¼ cup parmesan cheese, shreddedSalt and pepper to taste

How to preparePlace barley in soup pot and add vegetable broth. Bring to a boil and reduce heat to low. Simmer for 50 minutes. Stir in garlic and edamame and simmer for another 3-4 minutes. Add broccoli, carrots, tomato,

and herbs and stir until ingredients are combined. Simmer for 10 minutes, stirring occasionally. Stir in parmesan cheese.

Coconut Dal with Steamed Broccoli and Brown Rice (6 servings)

Ingredients2 cups yellow split peasOne 14oz. can light coconut milk4 cups low-sodium vegetable broth1 small yellow onion, sliced3 cloves garlic, pressed1 tbsp. grated fresh ginger

2 tsp. ground turmeric1 tsp. sea salt4 tbsp. chopped fresh cilantro1 medium bunch broccoli, trimmed and steamed1 ½ cup raw steamed brown rice

How to prepareRinse the split peas. In a large saucepan, place the split peas, coconut milk, vegetable broth, onion, gar-lic, ginger, turmeric, and slat. Simmer over medium heat until peas are soft, approximately 30 minutes. Sprinkle chopped fresh cilantro on top. Serve with steamed broccoli and brown rice.



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Curried Chick Peas (8 servings)Ingredients

3 tbsp. olive oil2 medium sized onions, peeled and minced 8 cloves garlic, peeled and minced3 tbsp. fresh cilantro leaves, chopped 2 tsp. ground cumin seeds¼ - ½ tsp. ground cayenne pepper1 tsp ground turmeric2 large fresh tomatoes, finely chopped and skinned (or canned tomatoes)1 green pepper, chopped

2 20 oz. cans chickpeas, drained (or 4 ½ - 5 cups freshly cooked)2 tsp. ground roasted cumin seeds 2 tsp. sweet papri-ka½ tsp. salt (or to taste)1 tbsp. or more lemon juice1 fresh, hot green chili, minced (use more for a hotter version)2 tsp. very finely grated fresh ginger

How to prepareHeat oil over medium heat in soup pot or Dutch oven. Put in minced onion and garlic and stir-fry until rich in color. Turn heat to medium-low and add ground cumin (not the roasted cumin) cayenne and turmeric. Stir for a few seconds and then add cilantro, green pepper, and tomatoes. Stir-fry until the mixture is well mixed. Add the chickpeas and 1 cup water. Stir and add roasted cumin, paprika, salt and lemon juice. Stir again, cover, turn heat to low,

and simmer for 10 minutes. Remove cover and add green chili and ginger. Stir and cook for another 30 seconds. Serve immediately or refrigerate and reheat before serving.



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Greek Salad Pita (2 servings)Ingredients

½ cup crumbled feta cheese1 small pickling (Kirby) cucumber, peeled and diced1 plum tomato, chopped4 tbsp. chopped green bell pepper4 tbsp. chopped red onion4 black olives, pitted and halved2 tsp. extra virgin olive oil4 tsp. freshly squeezed lemon juice

1 tbsp. chopped fresh oregano or 1 tsp. driedDressing:½ cup plain Greek Yogurt1 tbsp. finely chopped fresh spearmintPinch sea saltDash freshly cracked black pepper2 whole wheat or sprouted grain pitas.

How to preparePlace the cheese, cucumber, tomatoes, pepper, onion, and olives in a medium bowl. Fold in the olive oil, lemon juice, and oregano. Set aside. In a small bowl, mix together the yogurt, mint, salt, and pepper. Slice

each pita and open to form a pocket. Divide the salad between the pita pockets and drizzle with a spoonful of the yogurt dressing.

Grilled Portabella Mushroom Reuben (2 servings)Ingredients

2 portabella mushrooms 2 tbsp. olive oil1/4 cup fresh sauerkraut

1 small tomato, sliced½ avocado, thinly sliced2 large lettuce leaves

How to preparePreheat the grill or broiler oven to 325 °F. Rinse visible soil from mushrooms and remove the stems. Baste the mushrooms with olive oil. Place on grill or broiler for approximately 15-20 minutes, turning them over in the middle and checking often to make sure they are not getting charred. Remove from grill or broiler and place on lettuce leaves, gills up.Divide sauerkraut and scoop into the middle of the mushrooms. Garnish with tomato and avocado.



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“I Can’t Believe It ’s Not Mashed Potatoes” (4 servings)

1 large head cauliflower1 tbsp. olive oil⅓ Cup milk substituteSalt and pepper to tasteCurry powder and nutmeg (optional) or garlic pow-der (optional)

Cut cauliflower into 4-6 pieces and steam until cooked but not overdone. Place in blender or food processor with remaining ingredients and blend until the consis-tency of mashed potatoes. Serve immediately and enjoy the unique flavor!

Marinated Veggies Marinade: ½ cup olive oil¼ cup balsamic vinegar (any vinegar is fine)1 tsp. each dried oregano and basil (or 2 tbsp chopped fresh)2 cloves garlic, slivered1 tsp. salt1 can artichoke hearts in water, cut in halves or quar-ters

1 can hearts of palm, cut into ¼ -inch slices1 can pitted black olives1 lb. mushrooms, cleaned and quarteredMix marinade ingredients in a jar. Mix veggies in a bowl and pour marinade over. Marinate overnight (toss frequently). Serve with toothpicks. (Leftover mar-inade can be used as salad dressing for greens).

Nutty Green Rice (4 servings)Ingredients

1 cup brown basmati rice2 cups water½ cup almonds½ small bunch parsley1 clove garlic

1½ tbsp. lemon juice1½ tbsp. olive oil½ cucumber, dicedSalt and pepper to taste

How to prepareBring water to a boil and add rice. Stir and simmer covered for45 minutes (do not stir again). Remove from heat and let sit for another 10 minutes; then remove cover and allow to cool.

While rice is cooking, blend almonds, parsley, garlic, oil, and lemon juice in a food processor. When rice is cool, stir in the nut mixture and add cucumber. Salt and pepper to taste.



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Oven-Roasted Veggies Use any combination of the following cut into bite-sized pieces: unpeeled, washed eggplant; small red potatoes; yellow or green summer squash; mushrooms; asparagus; and peeled red onion. Toss with crushed garlic cloves and olive oil. Sprinkle with rosemary,

oregano, tarragon, and basil to taste. Spread in a roasting pan in single layers and roast approximate-ly 20 minutes at 400 °F until veggies are tender and slightly brown, stirring occasionally. Salt and pepper to taste. Serve immediately while warm.

Pasta and Beans (4 servings)Ingredients

16 oz. can white beans (pea, navy, Great Northern), organic preferred3 tbsp. olive oil2 onions, chopped2 carrots, chopped2 tbsp. dried basil

1 tsp. dried oregano16 oz. can tomatoes or4 tomatoes, peeled, seeded, and chopped½ cup bean liquid1-2 tsp. salt½ lb. rice elbow macaroni

How to prepareDrain beans, reserving liquid. Heat 1-2 tbsp. olive oil in a heavy casserole dish. Add onions, carrots, orega-no, and basil; cook until vegetables are wilted. Add tomatoes, bean liquid, salt, and pepper. Cover and simmer for about 10 minutes, until the vegetables

are tender. Add the drained beans and simmer for another 10 minutes. Meanwhile, cook and drain the macaroni. Toss with 1 tbsp. more olive oil and then mix with the bean sauce.

Quinoa Mexican Style (8 servings)Ingredients

1 pound onions, chopped1 tsp. minced garlic1tbsp. olive oil1 cup quinoa, rinsed in cool water1 cup chicken stock

1 cup drained, Italian plum tomatoes1 cup tomato juice from canned tomatoes½ -1 whole jalapeño or serrano chili, seeded or chopped2 tbsp. chopped fresh Coriander

How to prepareHeat olive oil in a large skillet over medium heat; cook and stir quinoa and onion in the

hot oil until onion is translucent, about 5 minutes. Add garlic and jalapeno pepper to



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quinoa mixture and cook until garlic is fragrant and slightly softened, 1 or 2 more minutes.Mix undrained can of diced tomatoes with green chiles, taco seasoning mix, and

chicken broth into quinoa mixture. Bring to a boil, reduce heat to medium-low, andsimmer until liquid has been absorbed, 15 to 20 min-utes. Stir in cilantro.

Quinoa TabboulehIngredients

1 box red or white quinoa1 medium tomato or 2 handfuls of grape tomatoes1 cucumber (peeled)1 carrot (peeled)2-3 cloves of garlic minced in garlic press

Handful of fresh mint leaves or 1 to 1 ½ tbsp dried mint Handful of fresh parsley leaves (de-stemmed)4-5 tbsp. olive oil1 lemon cut into 4 lemon wedgesSlivered almonds for garnish

How to preparePrepare 1 cup of quinoa according to directions on box. While quinoa is cooking (15 minutes), begin dicing. Dice tomato into cubes or bite size pieces. Do the same with the cucumber and carrots. Cut mint and parsley into small pieces. In large bowl, combine the cooked quinoa (let it cool first), vegetables, herbs, and garlic. Squeeze in 1 to 1½ lemon wedges. If you’re comfortable with this method, make a spiral from

the outside of the bowl to the center to add in the olive oil and soy sauce. If you’re uncomfortable with “spiraling” in, add 4-5 tbsp. of olive oil and 6 tbsp. soy sauce. Quinoa should be well coated, not dry (add a dash more of olive oil and Bragg’s if needed) but you shouldn’t have liquid pooling at the bottom. Top with a handful of slivered almonds.

Roasted Veggies (6 servings)1 each red and yellow bell pepper, cut into large chunks2 red or yellow onions, peeled and cut into thick wedges 2 medium zucchini, trimmed and cut into medium chunks

1 medium eggplant or 4 baby eggplants, trimmed and cut into chunks1 fennel bulb, thickly sliced (gives a licorice flavor)2 large tomatoes, quartered or 8 plum tomatoes, halved 8 large garlic cloves, peeled2 tbsp. olive oil

Fresh rosemary sprigs¼ tsp. salt and pepper to tastePreheat oven to 425 ºF. In a single layer, spread pep-pers, onion, zucchini, eggplant, and fennel in a lightly

oiled shallow roasting pan (you may use any com-bination of vegetables you desire). Arrange tomato pieces and garlic cloves among the vegetables and



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brush all with olive oil. Place rosemary sprigs among vegetables and grind some pepper over top. Sprinkle salt over all. Roast for 20-30 minutes, turning vege-

tables after 15 minutes. Serve immediately or allow to cool and serve at room temperature. Leftovers will enhance a salad or side dish

Sauteed Cabbage and Fennel (4 servings)1 tbsp. olive oil 2-3 cloves garlic, minced1 cup thinly sliced fresh fennel or 1 tbsp. fennel seeds 4 tbsp. minced shallots4 cups shredded green cabbage

2 tbsp. freshly grated Parmesan cheese (if on detox or want dairy free, substitute sesame seeds)In a heavy skillet or wok, stir-fry all ingredients except Parmesan cheese. Continue for about 5 minutes until cabbage is still slightly crunchy. Sprinkle with Parme-san cheese or sesame seeds and serve immediately.

Sauteed Greens (4 servings) 2 tbsp. olive oil 1 small yellow onion, diced2 cloves garlic, minced 1 cup mushrooms, sliced2 tbsp. tamari sauce or soy sauce 8 cups chopped spinach, collard greens, kale, or Swiss chard

Heat olive oil in large sauté pan. Add onion, garlic, and mushrooms and sauté until soft. Slowly mix in greens. Stir continuously until greens are turn bright green and are slightly wilted. Do not overcook. Remove from heat and add tamari or soy sauce. Toss and serve immediately.

Spaghetti and Hidden Vegetable Pasta Sauce (4 servings)

Ingredients1 box of Quinoa Gluten Free Noodles1 small onion, chopped2 cloves garlic, minced1 or 2 carrots finely chopped½ or 1 onion finely chopped1 can chopped stewed tomatoes or 2 to 3 fresh toma-toes, chopped

1 4 oz. can of tomato paste½ tsp. or more of basil½ tsp. or more of oregano2 tbsp. of parsley½ tsp. of salt

How to prepareSauté finely chopped onion, carrots and minced garlic (or any other vegetables you want to hide) in preferred healthy oil of choice over medium heat

until tender. Add tomatoes. Reduce heat and cook uncovered for 6 to 8 minutes and add water from boiling quinoa to thin sauce if preferred.



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Spicy Black Beans and Tomatoes (8 servings)Ingredients

1 tsp. olive oil1 small onion, chopped2 cloves garlic, minced 1 4 oz. can diced green chilies½ tsp. cumin½ tsp. ground red pepper

⅓ Tsp. chili powder1 tbsp. chopped fresh cilantro or parsley1 15 oz. can black beans, drained or 2 cups home-cooked beans1 can chopped stewed tomatoes or 2 to 3 fresh toma-toes, chopped

How to prepareSauté chopped onion and minced garlic in preferred healthy cooking oil over medium heat until tender. Add tomatoes and green chilies. Reduce heat and

cook uncovered for 6 to 8 minutes or until thickened. Stir in beans and remaining ingredients. Cover and heat 5 minutes more. Freeze leftovers for days 16-18.

Stir-Fried Eggplant and Tomatoes (6 servings)Ingredients

1 tbsp. olive oil1 eggplant, peeled and diced1-2 celery stalks, sliced1 medium onion, diced1 garlic clove, minced

2 medium or 4 plum tomatoes, coarsely chopped2 tbsp. balsamic or red wine vinegar1 tsp. dried oregano2 leaves fresh basil (or ¼ tsp. dried)Salt and pepper to taste

How to prepareHeat olive oil in a wok or large skillet and stir-fry eggplant, celery, and onion over medium heat for 7-10 minutes. Add remaining ingredients; cover and

simmer for an additional 25 minutes. Add salt and pepper to taste. Serve immediately.

Sweet Potato Squash Delight (4-6 servings)1 medium butternut squash, cut into chunks 2 me-dium to large sweet potatoes cut into chunks½ tsp. ginger ½ tsp. cinnamonDash nutmeg ¼ cup rice milkPreheat oven to 350 °F.

Steam squash and sweet potato until tender. Remove peels and puree in food processor. Add ginger, cinna-mon, nutmeg, and rice milk (add enough to match the consistency of mashed potatoes). Put mixture into 1 ½-qt. casserole dish and garnish with a sprinkle of cinnamon. Bake about 15 minutes.



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Wild Rice & Roasted Vegetables (6 servings) Ingredients

1 cup wild rice2 cups vegetable or chicken stock1 large red pepper3 medium carrots1 small, sweet onion or 2 scallions1 zucchini

1 ½ cups cremini or button mushrooms4 cloves garlic, chopped2 tbsp. olive oil1 tsp. salt1 tbsp. dried herbs (oregano, basil, thyme, sage, or choice of any herbs)1/4 cup balsamic vinaigrette

How to preparePreheat oven to 425° F. Place the rice in a bowl of cold water and scrub lightly between your fingers for about five seconds. Pour rice into a fine strainer and drain. Place the rice into a large saucepan and add the stock. Bring to a boil over high heat. Reduce heat to low, cover, and simmer for approximately 50 minutes, until the liquid is absorbed and the grain is tender but not mushy. While rice is cooking, chop all vegetables coarsely and place in a roaster pan. Driz-zle olive oil over the vegetables and add garlic, olive oil, salt, and herbs. Toss until vegetables are coated then spread vegetable out in a single layer in the pan. Roast in preheated oven for 20 minutes, turning veg-

etables after 10 minutes. Combine roasted vegetables with cooked wild rice and toss with balsamic vinai-grette while still warm. Serve warm or cold.



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Menu SuggestionsLUNCH

***Minestrone Soup with rice crackers / ***Hummus with sliced avocado and tomato on rice

crackers / ***Black bean salad

***Quino Salad OR leftover black bean salad topped with sliced avocado / ***Leftover mine-

strone soup with rice crackers and a mixed green salad with basic salad dressing

***Spicy black beans and tomatoes with steamed brown rice / ***Bean and spinach soup with

rice cakes topped with almond butter / ***Mixed green salad (romaine, arugula, radicchio, spinash,

etc.) with veggies of your choice, chopped walnuts / And basic salad dressing OR carrot salad

DINNER

***Pasta and Beans, Steamed broccoli tossed with olive or flaxseed oil and herbs of your

choice, Tossed green salad with sliced cucumber, radish, red onion, and the Basic Salad Dressing OR

Red Cabbage-Apple Salad

Roast Chicken breast or broiled lamb chop, brown rice pasta topped with Rataouille

***Vegetarian Chili and Red Potato Green Bean Salad, Baked red potato topped with leftover

Rataouille, Mixed green salad with sliced red bell peppers, red cabbage, garbanzo beans, and sliced

onion tossed with Basic Salad Dressing



Fat Burning Phase


BreakfastBaked Spinach Omelet (serves 6)

SERVINGS: 2/3 PROTEIN, 1 CAT. 1 VEG.123 CALORIES, 4 G CARBOHYDRATES, 10 G PROTEIN, 7 G FAT PER SERVING

Ingredients4 eggs, beaten¼ cup nonfat organic milk or milk alternative¼ tsp dried basil1/8 tsp each sea salt and freshly ground black pepper½ cup part skim ricotta

½ of 10 oz. package frozen spinach, thawed and squeezed dry½ cup plum tomatoes, chopped½ cup part-skim mozzarella, shredded¼ cup scallion, thinly sliced

How to preparePreheat oven to 325° F. Combine eggs and ricotta in a large bowl. Stir in milk and seasonings. Fold in spinach, tomato, mozzarella and scallion. Spread evenly in a greased, 2-3 qt baking dish. Bake for 30-

35 minutes or until a knife inserted near the center comes out clean. Allow to stand for 10-15 minutes before serving.

Breakfast Casserole (serves 4-6)SERVINGS: 1 PROTEIN, 1 CAT. 1 VEG., ½ OIL

203 CALORIES, 8 G CARBOHYDRATES, 17 G PROTEIN, 12 G FAT PER SERVING

Ingredients12 stalks asparagus1-4 lb. chopped mushrooms1 small onion diced1 Tbsp. olive oil7 eggs, lightly beaten1 cup nonfat, small curd cottage cheese

1 cup shredded part-skim mozzarella cheese3 Tbsp. fresh basil, finely chopped1 tsp. dried thymeSea salt to tasteFreshly ground black pepper to taste

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FAT B U R N I N G P H A S E


How to preparePreheat oven to 350° F. Spray an 8” x 8” baking dish with oil. Snap off ends of asparagus and slice into ½” pieces. Set aside. Heat oil over medium heat in a wok or skillet and sauté onions for about 3 minutes, stirring occasionally. Add asparagus and mushrooms and cook for another 5 minutes until mushrooms have softened and released some of their juices. Remove from heat. In a large mixing bowl, mix eggs

with cottage cheese, herbs, salt and pepper. Spread half the egg mixture in the baking dish and top with all veggies, then the shredded cheese. Cover with the remaining egg mixture. Bake 40-50 minutes, until lightly golden and slightly puffy in the center. Check in the center to be sure that the eggs have set. Allow to set for 5 minutes before serving.

Crustless Vegetable QuicheSERVINGS: ¾ PROTEIN, ½ OIL, 1 CAT. 1 VEG.


Ingredients5 eggs½ cup nonfat or 1% low-fat milk (or unsweetened milk alternative)12 oz. nonfat or low-fat cottage cheese½ cup part-skim mozzarella cheese, grated

10 oz. frozen chopped broccoli, thawed10 oz. frozen chopped spinach, thawed1 Tbsp. olive oil½ tsp. sea salt¼ tsp. freshly ground black pepper

How to prepareBeat eggs in a medium-sized bowl; mix in milk. Add remaining ingredients, stirring vigorously to blend. Pour into a deep, lightly oiled casserole, and place

fish in a 9” x 13” pan filled part way with hot water. Bake at 375° F for about 35-45 minutes or until a knife inserted into quiche comes out clean.

Quiche Delight (serves 2)SERVINGS: 1 PROTEIN, ½ CAT. 1 VEG.


Ingredients4 eggs1 small onion, finely sliced¼ cup grated zucchini¼ cup finely chopped broccoli

1oz low-fat cheddar or parmesan cheese, grated

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How to preparePreheat oven to 350° F. Lightly spray quiche dish or similar with olive oil or rub with coconut oil. Com-bine all ingredients together into greased dish and

bake in preheated oven for 25 minutes or until quiche is set. Serve warm or at room temperature.

Salmon Scramble (serves 2)SERVINGS: 1 PROTEIN, 1 OIL, 2 CAT. 1 VEG.


Ingredients1 tsp. olive oil2 large eggs1 small red onion, diced½ cup mushrooms, chopped

½ cup fresh spinach, chopped1 medium tomato, chopped3 oz. can wild or smoked salmon

How to prepareHeat olive oil in skillet over medium heat. Whisk eggs in small bowl and set aside. Add onions and mush-rooms to the skillet and sauté until soft. Add the eggs

and stir gently with a spatula for 2-3 minutes. Add spinach, tomato and salmon and heat for another 2-3 minutes.

Sausage & Egg Muffins (serves 4)SERVINGS: 1 PROTEIN, 1 CAT. 1 VEG.


Ingredients4 oz. bulk turkey sausage8 oz. mushrooms, cleaned and thinly sliced5 scallions, thinly sliced

½ medium red or yellow pepper, chopped5 large eggs, beaten½ cup low-fat cheddar or jarlsberg cheese, shredded

How to preparePreheat oven to 350° F. Line 4 large muffin pan cups with paper cups. In a medium skillet, cook the sau-sage, crumbling it as it browns. Add the mushrooms and scallions and continue to sauté, stirring, for about 4 minutes. Then add the pepper and cook for 5 minute more, until all veggies are softened. Spoon

mixture into a bowl and cool slightly. Stir in the eggs and pour into the muffin cups. Sprinkle cheese on top. Bake for 20 minutes or until eggs are set. Serve immediately or make ahead and warm the next morning for a quick breakfast.

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Smoke Salmon Omelet (serves 1)SERVINGS: 1 PROTEIN, 1 CAT. 1 VEG., 1 OIL


Ingredients2 eggs1 slice of smoked salmon¼ cup tomato, sliced1 Tbsp. fresh dill, diced OR 1 tsp. dried

1 Tbsp. low fat sour cream1 tsp. olive oilSea salt to tasteFreshly ground black pepper to taste

How to preparePreheat broiler. Whisk eggs and dill. Add salt and pepper to taste. Pour mixture into oiled pan on me-dium heat and cook for 1 minute in pan and then for

1 minute under broiler. Place eggs on a plate and lay salmon, sour cream and sliced tomato on one half. Garnish with dill and fold in half. Serve immediately.

Zucchini Pie (serves 6)SERVINGS: ½ PROTEIN, 2 CAT. 1 VEG., ½ OIL


Ingredients1 Tbsp. olive oil2 lb. zucchini1/3 cup scallions, thinly sliced3 garlic cloves, minced1 tsp. dried marjoram½ tsp. sea salt¼ tsp. freshly ground black pepper

½ cup chopped fresh dill1/3 cup chopped fresh parsley5 extra-large eggs3 egg whites2 roma tomatoes, thinly sliced2oz. crumbled, nonfat feta cheese

How to preparePreheat oven to 325° F. Spray a 9” round baking dish with olive oil and set aside. Cut zucchini into medi-um-thin slices. Heat olive oil in large skillet over me-dium heat. Add the zucchini, scallions, garlic, marjo-ram, salt and pepper. Cook, stirring frequently, until zucchini begins to brown, about 5-7 minutes. Drain and discard any liquid. Transfer to a large bowl. Beat

eggs with the egg whites and add to the zucchini mix-ture, along with dill and parsley. Pour into prepared baking dish. Decorate the top with sliced tomatoes and sprinkle with feta cheese. Bake for 50-60 min-utes until the eggs are set and top in browned. Serve immediately or at room temperature.

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Snacks & AppetizersGrilled Clams (serves 4 appetizers at 6 clams each)

SERVING: 1/3 PROTEIN58 CALORIES, 4 G CARBOHYDRATES, 9 G PROTEIN, 1 G FAT PER SERVING

Ingredients2 cloves garlic, minced2 Tbsp. finely chopped parsley1 Tbsp. finely chopped fresh basil

½ tsp. grated lemon peel24 littleneck, cherrystone, or manila clams

How to preparePreheat grill. Combine garlic, parsley, basil and lemon peel in a small bowl. Cook clams on a grill over medium heat and cook until shells open, about

5 minutes. Remove from grill with tongs and discard any unopened clams. Sprinkle herb mixture on top and serve while hot.

Italian Meatballs (serves 10 at 3 meatballs each)servings: ¾ PROTEIN, 1 LEGUME

123 calories, 2 g carbohydrates, 14 g protein, 7 g fat per serving

Ingredients2 tsp olive oil3 cloves garlic, minced1 cup part-skim ricotta1 egg1 tsp. dried oregano

1 tsp. dried basil1 tsp. sea salt½ tsp. freshly ground black pepper1 lb very lean ground beef½ cup shredded Parmesan or Romano cheese

How to preparePreheat oven to 350° F. Sauté garlic in olive oil for 1-2 minutes only, being careful not to burn. Remove

from heat and cool for 5 minutes. In a medium bowl, combine ricotta cheese and egg. Add spices, salt and

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pepper, and mix well. Add cooled garlic, beef and shredded cheese, and mix until all ingredients are combined. Divide meat into about 30 meatballs.

Place meatballs on baking sheet and bake until cooked through and brown, about 20 minutes.

Lemon Chicken Nibbles (serves 4)SERVING: ½ PROTEIN


Ingredients1 cup lemon juice2 Tbsp. Dijon mustard2 tsp. olive oil 2 Tbsp. wheat-free soy sauce

Pinch of cayenne pepper7 oz. boneless, skinless chicken breasts, diced

How to prepareCombine all ingredients but the chicken in a medi-um bowl. Add chicken and toss to coat well. Allow to marinate for about 1 hour. Heat pan and sauté chick-en, turning as needed, adding marinade. Cook for

15-20 minutes, or until cooked through. Be careful not to overcook. Serve with toothpicks if using as an appetizer.

Marinated Veggies (serves 10+ at 1 cup each)SERVINGS: 1 OIL, 1 CAT. 1 VEG.


IngredientsMarinade:1/2 cup olive oil¼ cup balsamic vinegar1 tsp. each dried oregano and basil2 cloves garlic, slivered½ tsp. sea salt

Vegetables:15 oz. can artichoke hearts in water, drained, cut in halves or quarters15 oz. can hearts of palms, drained and cut into ¼” slices15 oz. can pitted black olives, drained½ lb. mushrooms, cleaned and quartered

How to prepareMix marinade ingredients in a jar. Mix veggies in a bowl and pour marinade over. For best flavor, mari-nate 4-8 hours in the refrigerator, tossing frequently. Serve with toothpicks at room temperature. Leftovers

will last several days in the refrigerator. (Any leftover marinade makes a great salad dressing for greens.)

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Popcorn Kale (serves 4 at 2 cups each)SERVINGS: 1 OIL, 1 CAT. 1 VEG.


Ingredients1 bunch kaleSea salt to taste

1-1½ Tbsp. olive oil

How to preparePreheat oven to 375° F. Fold the kale leaves in half along the stem and use a sharp knife to trim off the stem part. Then cut or tear into 2” or 3” pieces. Toss leaf pieces with olive oil, mixing well to coat all the leaf pieces. Put on a baking sheet and roast in oven for 5-7 minutes. Gently turn the pieces over and bake

for another 5-10 minutes. Be careful not to burn, but ensure they become crisp. Sprinkle lightly with salt and enjoy. The pieces should be crunchy, so leave them in the oven a little longer if needed. Serve when cooled a bit.

Roasted Cauliflower (serves 4-5)SERVINGS: 1 CAT. 1 VEG., 11/2 OIL


Ingredients1 head cauliflower2 Tbsp. olive oil

Sea salt to tasteFreshly ground black pepper to taste

How to preparePreheat oven to 425° F. Break apart cauliflower into bite-sized pieces or florets and place in large mixing bowl. Add olive oil and stir to be sure that all cauli-flower pieces are drizzled with olive oil. Sprinkle with salt and pepper. Transfer mixture evenly onto baking sheet and roast, uncovered, in preheated oven for 20-25 minutes or until the top and edges of cauliflower are lightly brown. Serve immediately or at room tem-perature. Can be served as an appetizer or side dish.

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Spinach and Chicken Stuffed Mushrooms (serves 1)SERVINGS: 1 PROTEIN, 1 OIL, 2 CAT. 1 VEG.


Ingredients1 handful spinach3 ½ oz. boneless, skinless chicken breast, finely diced4 large mushrooms, cleaned2 tsp. olive oil

1 clove garlic1 tsp. oregano1 tsp. lemon juice2 Tbsp. grated Parmesan cheese

How to preparePreheat oven to 400° F and grease baking sheet. Wash spinach and place in a lightly oiled saucepan (with no water added). Cook, over medium heat until spinach wilts. Drain and cool spinach; squeeze out extra liq-uid. Take stems out of mushrooms, chop stems finely and set aside. Add garlic, herbs, chicken and mush-

room stems to lightly oiled saucepan and cook until golden. Mix in spinach and cook for 1 more minute. Stir in lemon juice and remove from heat. Fill mush-room caps with mixture and sprinkle with cheese. Bake for 10-15 minutes or until cheese melts.

Stuffed Celery (serves 4)SERVING: 1 CAT. 1 VEG.

30 CALORIES, 3 G CARBOHYDRATES, 4 G PROTEIN, <1 G FAT PER SERVING

Ingredients½ cup reduced fat cottage cheese1 scallion, chopped1/8 tsp prepared horseradish

Pinch of garlic powder4 ribs celery, cut into 3” piecesPaprika, for garnish

How to prepareIn a small bowl, thoroughly combine cottage cheese, scallion, horseradish and garlic powder. Mix. Spoon into celery and sprinkle with paprika.

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Dips & SaucesBaba Ghanouj (serves 12 at 3 Tbsp. each)

SERVINGS: 1 OIL, 1 CAT. 1 VEG73 CALORIES, 5 G CARBOHYDRATES, 2 G PROTEIN, 5 G FAT PER SERVING

Ingredients3 Tbsp. olive oil, divided2 eggplantsjuice from 1 large lemon1/3 cup tahini

2 Tbsp. sesame seeds2 garlic cloves, mincedSea salt and freshly ground black pepper to taste

How to preparePreheat oven to 375° F. Lightly oil a baking sheet with sides. Rub 1 Tbsp. olive oil over both eggplants and place on baking sheet, pricking holes in the skin with a fork. Roast for 30-40 minutes, turning occasionally, or until soft. Remove from oven and allow to cool. Cut in half and scoop out flesh. Puree eggplant in a

food processor. Transfer to a bowl, and add the lemon juice, tahini, sesame seeds and garlic. Stir to blend well. Slowly mix in remaining 2 Tbsp. olive oil and season to taste with salt and pepper. Refrigerate for 2 hours and bring to room temperature before serving.

Guacamole (serves 12 at 3 Tbsp. each)servings: 2 OIL


Ingredients3 ripe avocados¼ cup finely chopped red onion1 garlic clove, minced2 Tbsp. fresh lemon juice1 ½ Tbsp. chopped fresh cilantro

2 Tbsp. unsweetened salsaFreshly ground black pepper to taste

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How to prepareCut avocados in half and remove pits. Scoop the flesh into a medium-sized bowl and mash with a fork. Add

remaining ingredients, mix and adjust seasonings (more salsa, lemon juice, cilantro and pepper).

Peach Salsa (serves 8 at 1/2 cup each)SERVING: ½ FRUIT

32 CALORIES, 8 G CARBOHYDRATES, 1 G PROTEIN, 0.2 G FAT PER SERVING

Ingredients4 peaches, diced1/3 cup minced red onion2 Tbsp. chopped fresh mint2 Tbsp. chopped fresh cilantro or parsley1 Tbsp. seeded and minced jalapeno

1 Tbsp. grated orange zest2 Tbsp. fresh orange juice2 Tbsp. fresh lime juiceSea salt and freshly ground black pepper to taste

How to prepareCombine all ingredients in a large bowl, except salt and pepper. Toss gently. Cover and chill for 30-60

minutes. Allow to warm to room temperature before serving, and stir in salt/pepper to taste.

Salsa (serving size = 2 Tbsp.)SERVINGS: ½ OIL, ½ CAT. 1 VEG.


Ingredients2 large tomatoes, diced2 scallions, chopped1 Tbsp. cilantro, chopped

1 clove garlic, chopped1 Tbsp. olive oil2 tsp. fresh lime juice

How to prepareCombine all ingredients in a bowl and serve.

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SoupsChicken Noodle Soup (serves 5)

SERVINGS: 1/2 PROTEIN, 1 CAT. 1 VEG.131 CALORIES,, 6 G CARBOHYDRATES, 17 G PROTEIN, 4 G FAT PER SERVING

Ingredients2 packages Shirataki Noodles5 cups chicken broth1 cup water½ lb. boneless, skinless chicken breasts

½ extra firm tofu, cut into ½” piecesSea salt and freshly ground black pepper to tasteWatercress for garnish

How to prepareCook 2 packages of shirataki noodles as directed. Cook the chicken in the broth and water, simmering until cooked through, about 12 minutes. Remove to a plate and set aside to cool slightly. Keep the broth in the pot at a low simmer and add tofu, simmering un-

til heated through. Season broth as needed with salt and pepper. When chicken is cool enough to handle, cut into bite-sized pieced or shred, and add to broth. Ladle soup into bowls and add noodles. Garnish with watercress and serve.

Cream of Tomato Soup (serves 4)SERVINGS: 1/4 PROTEIN, 2 CAT. 1 VEG., 1 OIL


Ingredients28-32 oz canned tomatoes, diced½ cup finely minced onion1 Tbsp. olive oil½ box soft silken tofu

2 cup vegetable broth1/8 tsp. hot red pepper sauce (more or less to taste)Sea salt and freshly ground pepper to taste

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How to prepareDrain tomatoes, reserving juice. Strain juice and add enough broth to make 1 ½ cups liquid. In a deep saucepan, sauté onions in olive oil until soft. Add tomatoes and cook over low heat 5 minutes. While tomatoes cook, puree tofu in blender with broth and juice. Pour all but ¼ cup of tofu mixture into a sep-

arate container. Add tomatoes to blender and puree, reserving ½ cup for garnish. Return tomato mixture to saucepan and add reserved tofu mix. Heat gently until just warm. Add hot sauce and salt/pepper to taste. Garnish with chinks of reserved tomato mix-ture.

Homestyle Chicken Soup (serves 3)SERVINGS: 2/3 PROTEIN, 2 CAT. 1 VEG., 1 OIL

Ingredients1 Tbsp. olive oil½ cup onion, diced9 oz. chicken breast, diced1 cup green beans, cut into 1” pieces2 stalks celery, diced

2 carrots, chopped1 clove garlic, minced 1 chili pepper, optional3 cups chicken brothChopped parsley for garnish

How to prepareIn a soup pot, sauté onion in olive oil over medium heat. Add chicken and veggies and continue to sauté

for 1 more minute. Add broth and simmer for 15-20 minutes. Garnish with fresh parsley before serving.

Italian Egg Drop Soup (serves 4)serving: ½ PROTEIN


Ingredients3 large eggs¼ cup parmesan cheese6 cups chicken broth

3 Tbsp. freshly chopped parsleySea salt and freshly ground pepper to taste

How to prepareIn a medium sized bowl, mix the eggs and cheese together with a wire whisk. Heat the broth almost to a boil and slowly pour in the egg/cheese mixture. Allow the eggs to set before shirring in the parsley, sepa-

rating the egg a bit while stirring. Remove from heat and adjust seasoning with salt and pepper as needed. Serve immediately.

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MinestroneSERVINGS: 1 OIL, 2 CAT. 1 VEG. (3 CAT. 1 VEG. WITH OPTIONAL NOODLES)117 CALORIES, 11 G CARBOHYDRATES, 4 G PROTEIN, 5 G FAT PER SERVING

Ingredients1 clove garlic, chopped coarsely¼ cup chopped parsley1 Tbsp. olive oil1 medium onion, diced2 celery ribs, thinly sliced (include the leaves)2 additional garlic cloves, minced1 tsp. dried oreganoDash of freshly ground black pepper to taste

½ tsp. sea salt4 cups chicken or vegetable broth4 cups swiss chard or spinach, chopped1 medium zucchini, cut into small chunks2 Tbsp. grated parmesan cheeseSeveral basil leaves for garnish2 packages shirataki noodles

How to prepareCook 2 packages of shirataki noodles as directed. Cool slightly and cut noodles into smaller pieces. Set aside. Combine chopped garlic with the parsley in a small bowl and set aside. Heat oil in a large soup pot over medium heat. Add onion, celery, garlic, orega-no, pepper and salt. Stir-fry for 4-5 minutes, until veggies have softened. Add broth and chard/spinach

and bring to a boil. Then reduce heat to medium low and simmer, covered, until veggies are tender. When veggies are tender, stir in garlic/parsley mixture into the soup. Add zucchini and cover. Cook for another 5 minutes. Add the noodles and heat through. Serve in bowls garnished with cheese.

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Mushroom-Miso Soup (serves 6)SERVINGS: 2 CAT. 1. VEG., ½ OIL


Ingredients1 Tbsp. olive oil1 medium onion, diced1 Tbsp. finely chopped ginger3 cloves garlic, minced4 cups veggie broth2 Tbsp. white miso

4 small plum tomatoes, diced4 oz. firm tofu, drained and diced4 oz. shitake mushrooms2 cups chopped watercress or baby spinach2 scallions, sliced thinly (include some green)

How to prepareHeat olive oil over medium heat in a large soup pot. Add onion and sauté until soft, about 5 minutes. Add ginger and garlic and sauté 3 more minutes, being careful not to burn the garlic. Add both, bringing to a boil and reducing heat to a simmer. Whisk in the

miso until dissolved. Add remaining ingredients, except for scallion, and simmer until mushrooms are softened, about 2-3 minutes. Serve in soup bowls and garnish with scallion.

Vegetable Beef Soup (serves 6)servings: ½ PROTEIN, 2 OIL, 3 CAT. 1 VEG.


Ingredients2 Tbsp. olive oil, divided1 lb. very lean boneless steak, cut into 1” cubes1 large celery stalk1 medium onion6 cups water

4 cups coarsely shredded cabbage3 oz. baby/regular spinach, chopped16 oz. can diced tomatoes, including juice½ lb. green beans, cut into 1” piecesSea salt and freshly ground black pepper to taste

How to prepareHeat 1 Tbsp. of olive oil in a 4 qt. soup pot over medium heat. Trim fat from meat and add to pot. Saute, stirring occasionally for about 6 minutes, until browned on both sides. Remove to bowl and set aside. Heat remaining 1 Tbsp. oil and add celery and onion.

Cook, stirring occasionally, for about 5 minutes. Return meat to the pot, along with the remaining ingredients, except green beans, salt and pepper. Be sure to use the juice from the tomatoes. Bring to a boil, stirring frequently, then reduce heat to a

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simmer. Cover and stir occasionally for another 1-2 hours, until meat is tender. Add green beans about 10

minutes before finishing. Season with salt and pepper to taste.

Zucchini Gazpacho (serves 6)SERVINGS: 2 CAT. 1 VEG., 11/2 OIL


Ingredients1 lb. zucchini, diced½ jicama, diced6 red radishes, chopped1 cup water3 Tbsp. olive oil

1 Tbsp. wine vinegar3 scallions, chopped, using some green1 garlic clove, minced½ cup mint leaves, choppedSea salt and freshly ground black pepper to taste

How to prepareSet aside some radish for garnish, if desired. Com-bine all ingredients (except salt and pepper) in a blender or food processor and coarsely blend, leaving some pieces for texture.

Add salt/pepper to taste. For more bite, add more radish or jicama. Refrigerate until ready to serve. Serve in bowls garnished with additional radish.

Balsamic/Red Wine Vinaigrette (serves 3 at 1/2 Tbsp. each)

SERVINGS: 2 OIL90 CALORIES, 1 G CARBOHYDRATES, 0 G PROTEIN, 9 G FAT PER SERVING

Ingredients1 Tbsp., balsamic or red wine vinegar1 Tbsp. fresh lemon juice2 Tbsp. olive oil

¾ tsp. dried oregano½ tsp. dried basilSea salt and freshly ground black pepper to taste

Dressings

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How to prepareIn a small bowl, whisk together all the vinaigrette ingredients, except for the olive oil. Then add olive oil

slowly while whisking until olive oil is well incorpo-rated.

Basic Salad & Veggie Dressing (serves 12 at 1 Tbsp. each)SERVINGS: 2 OIL


Ingredients¼ cup each: flaxseed oil and olive oil2-4 Tbsp. vinegar (apple cider, tarragon, rice, balsamic)2 Tbsp. water

1 tsp. dry mustard (optional) whisked into liquid for easy mixingWhole or minced garlic, oregano, basil or other herbs for choice

How to prepareMix well in a shaker jar. Dressing may solidify in the refrigerator. Remove from refrigerator 5-10 minutes

before needed to give it time to soften. Store any left-overs in your refrigerator.

Mustard Vinaigrette Dressing (serves 15 at 1 /2 Tbsp. each)SERVINGS: 2 OIL

90 CALORIES, 1 G CARBOHYDRATES, <1 G PROTEIN, 9 G FAT PER SERVING

Ingredients½ cup balsamic vinegar or lemon juice½ cup water1 tsp. Dijon mustardHerbs (oregano, basil, parsley, tarragon or any herb of choice) to taste

½ cup olive oil½ cup flaxseed oil1 clove garlic, mincedSea salt to tasteFreshly ground black pepper to taste

How to prepareMeasure all ingredients (except oils) into a jar with a tight-fitting lid. Shake vigorously or use a whisk. When well-combined, add oils and shake again. Store in refrigerator. Mixture will harden while refrigerat-

ed. Remove and allow to soften 5-10 minutes before using.

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Olive Oil Vinaigrette Dressing (serves 15 at 1/2 Tbsp. each)SERVINGS: 2 OIL

94 CALORIES, 0.7 G CARBOHYDRATES, 0 G PROTEIN, 10 G FAT PER SERVING

Ingredients2/3 cup olive oilHerbs of choiceFreshly ground black pepper to taste

½ cup balsamic vinegar (or to taste)1 clove garlic, minced¼ cup water

How to prepareMeasure al ingredients into a jar with a tight fitting lid. Shake vigorously or use a wisk. When well com-bined, add oils and shake again. Store in refrigerator.

Mixture will harden while refrigerated. Remove and allow to soften 5-10 minutes before using.

Sesame Dressing (serves 3 at 1/2 Tbsp. each)servings: 2 OIL

106 calories, 1 g carbohydrates, 0.1 g protein, 12 g fat per serving

Ingredients2 Tbsp. lemon juice1 garlic clove, finely minced1 ½ Tbsp. sesame oil

1 Tbsp. olive oilSea salt to tasteFreshly ground black pepper to taste

How to prepareIn a small bowl, whisk the lemon juice, garlic, salt, pepper, sesame oil and olive oil. Pour dressing over

salad and toss gently. Additional salt/sesame oil can be added if desired for taste.

Tahini Dressing (serving size-2 Tbsp.)SERVINGS: 2 OIL


Ingredients1 Tbsp. sesame tahiniLemon juice to taste

Water to taste

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How to prepareIn a small bowl, whisk tahini and lemon juice. Add water to the desired consistency for salad dressing.

Tangy Tahini Dressing (serves 12 at 1/2 Tbsp. each)SERVINGS: 2 OIL


Ingredients½ cup olive oil¼ cup sesame tahini2-3 Tbsp. apple cider vinegar½ lemon, juiced

2 Tbsp. wheat free tamari soy sauce2 Tbsp. water1 tsp. dried dill1 tsp. dried chives (optional)

How to prepareCombine all ingredients in a bottle with a tight lid and shake well. Will keep for up to 2 weeks refrigerat-ed. Shake before each use.

Thai Vinaigrette (serves 8 at 1/2 Tbsp. each)SERVINGS: 1½ OIL

68 CALORIES, 1 G CARBOHYDRATES, 0.3 G PROTEIN, 7 G FAT PER SERVING

Ingredients2 Tbsp. fresh lime juice2 Tbsp. unseasoned rice vinegar1 Tbsp. wheat free tamari soy sauce1 garlic clove, minced2 Tbsp. fresh minced mint leaves3 Tbsp. chopped fresh basil

2 Tbsp. chopped fresh cilantro1 Tbsp. fresh ginger, peeled and finely minced½ Tbsp. hot chili oil3 Tbsp. olive oil / 1 Tbsp. sesame oil½ tsp. red pepper flakes (optional)Sea salt and freshly ground pepper to taste

How to prepareBlend all ingredients in a food processor or blend-er. When smooth, taste, and add salt and pepper as

needed. If you prefer a spicier flavor, increase the red pepper.

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Asian Shrimp Salad (serves 4)SERVINGS: 1 PROTEIN, 2/3 NUT/SEED, 3 CAT. 1 VEG., 1½ OIL

294 CALORIES, 13 G CARBOHYDRATES, 28 G PROTEIN, 15 G FAT PER SERVING (NOT INCLUDING DRESSING)

Ingredients1 lb. cooked shrimp1 ½ cups finely shredded green or red cabbage1 cup blanched fresh green beans, cut into 1” pieces1 cup thinly sliced mushrooms1 red or yellow pepper, diced

4 scallions, finely chopped4 cups fresh spinach, torn into small pieces1 ½ Tbsp. minced fresh cilantro (optional garnish)1/3 cup chopped almonds (optional garnish)Thai Vinaigrette (see recipe)

How to preparePrepare dressing as indicated. Leftover green beans may be used for this recipe. In a medium bowl, com-bine shrimp with veggies, except for spinach. Toss with half of dressing. Put spinach leaves in large salad bowl and arrange shrimp and veggies on top. Gar-nish with cilantro and almonds. Drizzle additional dressing on top, saving some for individual use after serving.

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Asian Steak Salad (serves 6)SERVINGS: 1 PROTEIN, 3 CAT. 1 VEG., 1 OIL


IngredientsMarinade:1 lime1 Tbsp. freshly grated ginger1 garlic clove, minced2 scallions, thinly sliced (use some of the green)

Dressing:2 limes1 Tbsp. olive oil1 Tbsp. sesame oil2 Tbsp. water

2 Tbsp. unseasoned rice vinegar

Salad:21 oz. flank steak1 yellow bell pepper, cut into thin strips1 small/medium head of Napa cabbage1/3 cup fresh cilantro leaves½ cup mint leaves, loosely packed1 cup bean sprouts2 Tbsp. chopped pecans for garnish (optional)

How to prepareDressing: Grate the skin and juice of 2 limes then whisk all the ingredients together in a small bowl; taste to correct seasoning and set aside. Marinade: Grate the skin and juice the lime. Whisk with all the ingredients in a shallow dish and cover steak in the marinade. Turn steak in the marinade and refrig-erate for 1 hour. Let sit at room temperature for 30 minutes before grilling. Heat a grill at medium-high.

Cook about 5-7 minutes on each side, depending on thickness. Remove from grill when done to your preference. Cool for 5 minutes and thinly slice on the bias. In a salad bowl, combines the pepper cabbage, cilantro, mint and bean sprouts. Drizzle with vinai-grette and toss well. Arrange veggies and diced steak on serving plates and garnish with some chopped pecans.

Cauliflower & Kale Salad (serves 6)SERVINGS: 3 CAT. 1 VEG., 1 OIL


Ingredients1 small bunch kale (4-5 leaves)1 pint cherry tomatoes, halved3 scallion, finely chopped¼ cup fresh parsley/basil/cilantro, minced

1 small head cauliflower2 Tbsp. lemon juice 1 garlic clove, finely minced¼ tsp. sea salt

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Freshly ground black pepper to taste1 Tbsp. sesame oil

1 Tbsp. olive oil1 tsp. agave nectar

How to prepareCut away the center stalk from the kale and discard. Finely chop the kale leaves. Add to a large bowl, along with the cherry tomatoes, green onion and herbs. Grate cauliflower using the large holes of a grater. Add to the bowl and mix until well combines. In a

small bowl, whisk together remaining ingredients. Pour dressing on the veggies and toss gently. Taste and season with additional salt and/or sesame oil if needed for taste. Allow to sit for 15 minutes for flavors to blend.

Chicken Salad with Green Beans & Walnuts (serves 8)SERVINGS: 2/3 PROTEIN, 1 NUT/SEED, 1 CAT. 1 VEG., 2 OIL


IngredientsSalad: 1½ lb. fresh green beans, cut into thirds 1½ lb. boneless, skinless chicken breast OR turkey breast 1 cup coarsely chopped walnut/pecan halves 1/3 cup chopped fresh parsley ¼ tsp. freshly ground black pepper

Dressing: 3 Tbsp. vinegar (white wine or balsamic) 1 Tbsp. Dijon mustard Dash of sea salt Grinding of fresh black pepper ¼ cup olive oil 1 Tbsp. sesame oil

How to prepareBake or poach chicken (or use leftovers) and cool to room temperature. Steam green beans until crisp yet tender then allow to cool. For the dressing, add first 4 ingredients to a small jar and shake; add oil and shake until well blended. Combine chicken, green beans, and salad ingredients in a large serving bowl. Drizzle with dressing and toss until all ingredients are well coated. Serve immediately.

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Chicken & Zucchini Salad (serves 4-6)SERVINGS: 1 PROTEIN, 1/3 NUT/SEED, 3 CAT. 1 VEG., 2 OIL


Ingredients ¼ cup olive oil ½ cup fresh lemon juice Sea salt and freshly ground black pepper to taste 1¾ lb. zucchini, thinly sliced or grated 1½ lb. boneless, skinless chicken breasts 1 bunch spinach, chopped

1 small bunch arugula or leafy lettuce 1 small/medium red onion, thinly sliced ¼ cup chopped walnuts or pecans 3 Tbsp. grated Parmesan cheese ¼ cup chopped fresh basil

How to prepareBake chicken (or use leftovers) and cool to room temperature while preparing dressing. In a large bowl, whisk oil and lemon juice; season with salt and pepper. Add zucchini; toss to coat, and marinate for

about 15 minutes. If chicken pieces are too large, cut into bite-sized pieces. Toss chicken with zucchini mixture, and add greens and onion. Garnish with nuts, cheese, and basil before serving.

Cobb Salad (serves 4)SERVINGS: 1 PROTEIN, 3 OIL, 3 CAT. 1 VEG.


Ingredients 4 large eggs 10 oz boneless, skinless chicken breasts, diced 1 cup steamed green beans, cut into 1˝ pieces 2/3 cup crumbled nonfat feta cheese 2 medium tomatoes, chopped

1/2 ripe avocado, diced or sliced 4 scallions, chopped 6 cups mixed salad greens Balsamic/Red Wine Vinaigrette (see recipe)

How to preparePrepare dressing as indicated in recipe or use leftover dressing (or other dressing of choice). Bake chicken and prepare green beans, or plan to have leftover chicken/green beans for this recipe. Place eggs in a saucepan and cover with cold water. Bring to a boil, uncovered. Allow to boil for 1 minute, then cover and remove from heat. Allow to sit for 10 minutes, then

rinse under cold water to cool. Peel eggs and set aside. Arrange salad greens on 4 individual dinner plates. In a large bowl, mix veggies with eggs and cheese and place on top of greens. Dice chicken and mix with some dressing. Mound on top of greens. Drizzle dressing on top, saving any extras.

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Greek Salad (serves 8)SERVINGS: 4 CAT. 1 VEG., 3 OIL

181 CALORIES, 13 G CARBOHYDRATES, 3 G PROTEIN, 13 G FAT PER SERVING (WITH INDICATED DRESSING)

Ingredients 1 large eggplant, unpeeled 1 lb. spinach 1 large cucumber 1 large ripe tomato Olive oil cooking spray (bought or homemade)

1 small red onion, sliced 3 Tbsp. chopped black Greek olives 3 Tbsp. nonfat feta cheese Balsamic/Red Wine Vinaigrette (see recipe)

How to preparePrepare dressing as indicated. Preheat oven to 450° F. Cut eggplant into ½” cubes. Lightly spray a baking sheet with olive oil. Spread eggplant cubes in a single layer on sheet, and then spray eggplant with a dash of olive oil. Roast for approximately 10 minutes, then turn and roast for 10 more minutes. Eggplant should

be somewhat softened and golden brown. Set aside to cool. Combine all the remaining veggies in a large bowl with the cooled eggplant. Gently mix in the vinaigrette. Garnish with feta cheese and olives and serve.

Green Bean Salad with Feta & Olives (serves 5)SERVINGS: 1 CAT. 1 VEG., 21/2 OIL


Ingredients 1 lb. fresh green beans, ends trimmed 1 small red onion, sliced very thin ½ cup Kalamata olives, pitted and diced

2 oz. nonfat feta cheese ¼ cup chopped fresh basil Balsamic/Red Wine Vinaigrette (see recipe)

How to preparePrepare dressing as indicated. Combine veggies, feta cheese, and basil. Toss with dressing and serve imme-diately.

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Korean Chicken Salad (serves 2)SERVINGS: 1 PROTEIN, 3 CAT. 1 VEG., 3 OIL, 1/2 NUT/SEED


IngredientsMarinade: 2 Tbsp. soy sauce / 1 Tbsp. olive oil ¼ tsp. ground ginger ¼ tsp. cinnamon1 clove garlic, finely choppedDressing: ½ tsp. dry mustard / ½ tsp. sea salt ½ tsp. hot red pepper sauce 1 Tbsp. soy sauce / 1 Tbsp. sesame oil 4 tsp. lemon juice

Salad: 7 oz. boneless, skinless chicken breast 2 cups lettuce, shredded ¼ cup thinly sliced cucumber ½ cup thinly sliced red pepper ¼ cup chopped red onion ½ cup snow peas ½ cup bean sprouts 1 Tbsp. slivered almonds, toasted and salted 1 Tbsp. sesame seeds, toasted

How to prepareIn a small bowl, whisk together all dressing ingredi-ents. Cut chicken breast in half. Combine marinade ingredients and thoroughly coat chicken pieces. Place chicken in roasting pan, pour remainder of marinade over the top and cook uncovered at 400° F for 15-20 minutes, turning at half time. Cool chicken and cut

into thin strips. Prepare salad vegetables and place in a large bowl. Combine dressing ingredients and toss the chicken, veggies, and dressing together, garnish with sesame seeds and slivered almonds and serve immediately.

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Mediterranean Salad (serves 1)SERVINGS: 1 PROTEIN, 2 CAT. 1 VEG., 21/2 OIL


Ingredients 2 handfuls of salad greens, including arugula or wa-tercress 1 egg, hardboiled and sliced ¼ cup sliced red onion ¼ cup sliced cucumber

2 oz. canned light tuna 1 oz. nonfat feta cheese, crumbled 4 black olives, sliced (optional) 1½ Tbsp. Mustard Vinaigrette Dressing (see recipe)

How to preparePrepare dressing as indicated or use leftover dressing. Mix tuna and veggies together and toss with dressing. Top with feta cheese and optional sliced olives.

Roasted Veggie Salad (serves 1)SERVINGS: 2-3 CAT. 1 VEG., 1 OIL


Ingredients 1 Tbsp. balsamic vinegar 1 tsp. Dijon mustard

3-4 Tbsp. chopped fresh basil Veggies of choice (bell pepper, onion, mushrooms, green beans, etc.)

How to prepareFollow recipe for Roasted Veggies (or use leftovers). When all veggies are nicely browned, remove to a serving bowl and allow to cool to room temperature. If any pieces are large, chop to bite size. In a small bowl, whisk together mustard and vinegar. Toss with roasted veggies, using the amount needed for the amount of veggies used. Garnish with chopped basil and serve at room temperature on top of 2-3 oz. fresh chopped lettuce or other greens.

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Salad Nicoise (serves 4)SERVINGS: 1 PROTEIN, 3 CAT. 1 VEG., 3 OIL


Ingredients 1 lb. fresh green beans, cut into 3˝ (7.6 cm) pieces 1 small red onion, sliced thinly ½ cup black olives ½ tsp. sea salt, divided ½ tsp. freshly ground black pepper, divided 2 Tbsp. balsamic or wine vinegar 2 Tbsp. water

2 tsp. Dijon mustard ¼ cup snipped parsley or chives 3 Tbsp. olive oil 6 very ripe plum tomatoes, cut in half OR ½ pint cherry tomatoes4 hardboiled eggs, sliced2 cans (6½ oz. each) water-packed tuna, drained and flaked OR 12 oz. cooked baby shrimp

How to prepareBoil eggs and lightly steam green beans until crisp yet tender; cool to room temperature. In a large bowl, mix green beans, onion, olives, ¼ tsp. salt and ¼ tsp pepper. Set aside. Dressing: In a small bowl, whisk to-gether vinegar, water, mustard, parsley or chives, and remaining salt and pepper. Gradually whisk in the

olive oil and mix until slightly thickened. Pour half of this mixture over vegetables and mix gently. Transfer veggies to a large serving platter. Arrange tomatoes and sliced egg around the edge of the veggies. Spoon tuna on top of veggies and drizzle the whole platter with the remaining dressing. Serve immediately.

Snow Pea & Asparagus Salad (serves 4)SERVINGS: 3 CAT. 1 VEG., 2 OIL


IngredientsDressing: Grated zest of ½ lemon 2 Tbsp. lemon juice 1 tsp. Dijon mustard 2 Tbsp. olive oil Sea salt to taste

Freshly ground black pepper to tasteSalad: 1 Tbsp. olive oil 1 lb. fresh asparagus, ends snapped off, sliced into 1˝ pieces ¾ lb. snow peas, ends and strings removed 1 Tbsp. minced fresh dill OR 1 tsp. dried

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How to prepareIn a small jar, shake together all dressing ingredients, except olive oil. When well mixed, add olive oil and shake again. Set aside while fixing the vegetables. Stir-fry asparagus and peas in olive oil until tender

but not soft, about 3-5 minutes. Allow to cool. Com-bine vegetables with dill, salt, and pepper and toss with the dressing.

Spinach Salad with Avocado & Mushrooms (serves 4)SERVINGS: 3 CAT. 1 VEG., 3 OIL


Ingredients 12 oz. fresh spinach, torn into small pieces ½ ripe avocado, diced ½ lb. mushrooms, thinly sliced

8 green onions, thinly sliced (use some green) 1 hard-cooked egg, finely chopped Balsamic/Red Wine Vinaigrette (see recipe)

How to preparePrepare dressing according to recipe. Toss veggies with dressing in a large salad bowl. Garnish with egg and serve immediately.

Spring Salad (serves 6 at 1 cup each)SERVINGS: ½ LEGUME, 2 OIL, 1 CAT. 1 VEG.


Ingredients 1 Tbsp. (15 ml) fresh lemon juice 2 Tbsp. (30 ml) olive oil 1 clove garlic, crushed ½ tsp. (3 g) sea salt ½ tsp. (2.5 g) freshly ground black pepper

1 lb. (454 g) asparagus, ends snapped off ½ English cucumber, cut into quarters and sliced thinly (unpeeled) 3 scallions, sliced, white part only 1 ripe avocado, diced into 1˝ (2.5 cm) pieces

How to prepareCombine lemon juice, oil, and garlic in a jar. Shake vigorously, add salt and pepper, and set aside. Slice

asparagus into 1˝ pieces diagonally. Blanche 3 min-utes, remove with strainer, and run under cold water.

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Set aside. Combine all veggies in a serving bowl. Shake dressing and toss into salad. Add avocado right before serving.

Warm Mushroom Salad (serves 4)SERVINGS: 1 CAT. 1 VEG., 2 OIL


Ingredients 1 Tbsp. olive oil ½ lb. mushrooms, sliced 3 cloves garlic, minced 1 tsp. each: dried basil and marjoram OR 1 Tbsp. each fresh, chopped — plus extra for garnish

1 medium tomato, diced 2 Tbsp. lemon juice 2 Tbsp. water Pinch each of sea salt and freshly ground black pep-per

How to prepareHeat oil in a wok or frying pan over low-medium heat. Add mushrooms and gently saute for 4-5 min-utes. Add garlic, basil, and marjoram and stir-fry for 1-2 minutes until mushrooms are well coated. Add diced tomato, lemon juice, water, salt, and pepper.

Stir and cook until the tomato softens. Add a few Tbsp. (30 ml) more water if it seems too dry. Remove from heat and set aside to cool. Garnish with herbs of your choice. Serve at room temperature.

Zucchini “Pasta” (serves 4)SERVINGS: 2 CAT. 1 VEG., ½ NUT/SEED, 1½ OIL


Ingredients 2 cups cherry tomatoes, sliced in half (use yellow, orange & red for colorful presentation) 1 clove garlic, thinly sliced or crushed ¼ cup pine nuts (or chopped walnuts) 3 Tbsp. torn fresh basil, plus extra for garnish

2 Tbsp. olive oil, plus more for drizzling 1 medium zucchini, grated or thinly sliced length-wise and cut into ¼˝ long strips Sea salt to taste

How to prepareTo cut zucchini, use a food processor with a grating blade if possible; or use a hand grater or mandoline. In a serving bowl, combine tomatoes, garlic, walnuts,

basil, and oil. Add salt and let stand 20 minutes. Toss with zucchini and garnish with basil.

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Asparagus in Vinaigrette (serves 6)SERVINGS: 2 CAT. 1 VEG., 1-2 OIL


Ingredients 1½ lb. asparagus, tough ends snapped off Balsamic/Red Wine Vinaigrette

How to prepareUse leftover dressing or prepare according to recipe. Bring about 1˝ of water to boil in a soup kettle. Add asparagus and cook for about 4-6 minutes. Drain and

arrange on a platter. Drizzle dressing over the aspara-gus. Serve immediately or at room temperature.

Bok Choy & Mushrooms (serves 3)SERVINGS: 3 CAT. 1 VEG., 1 OIL


Ingredients 1 Tbsp. olive or coconut oil ½ lb. mushrooms, cleaned and sliced 1 clove garlic, minced 6 heads baby bok choy, halved and core removed

1 cup vegetable broth 1 Tbsp. tamari soy sauce Freshly ground black pepper to taste

How to prepareIn a wok or large skillet, heat oil and saute mush-rooms for 2 minutes. Add garlic and bok choy and continue to cook for about 4 more minutes. Add

broth and tamari, and simmer for 10-15 minutes. Add pepper to taste.

Collards & Tomatoes (serves 8)SERVINGS: 2 CAT. 1 VEG.


Ingredients 1 large bunch of collard or other fresh greens, washed

6 cups chopped fresh tomatoes OR 28-oz. can toma-toes, undrained

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1 large onion, diced 2-3 cloves garlic, minced 2 tsp. ground cumin

¼-½ tsp.sea salt to taste ¼-½ tsp. freshly ground black pepper to taste

How to prepareRemove large stems from greens and cut crosswise into small strips. Combine tomatoes, onion, garlic, and cumin in a large saucepan. Bring to simmer, cover, and cook for about 5 minutes. Add greens and

simmer, covered, for about 25 minutes until tender. Add water if it seems too dry. Add salt/pepper and serve hot.

Green Beans Almondine (serves 4)SERVINGS: 1 CAT. 1 VEG., 1 OIL, 1/2 NUT/SEED


Ingredients 10-oz. package of frozen French-style green beans 1 small onion, diced 1 Tbsp. olive or coconut oil

1/3 cup sliced almonds Sprinkle of cinnamon for garnish

How to prepareSteam green beans, about 10 minutes or until soft-ened. While green beans are cooking, in a medium skillet, sauté diced onion in oil. When onion is softened, add almonds and continue to saute until

just beginning to brown slightly. Stir in cooked green beans and mix well. Serve immediately or refrigerate until ready to serve then reheat briefly.

Grilled Radicchio (serves 8)SERVINGS: 2 CAT. 1 VEG., ¾ OIL

88 CALORIES, 6 G CARBOHYDRATES, 0.3 G PROTEIN, 7 G FAT PER SERVING

Ingredients 2 heads of radicchio 2 Tbsp. orange juice 2 Tbsp. olive oil

¾ tsp. grated orange zest Sea salt and freshly ground black pepper to taste 1 orange, sliced into 8 wedges (optional)

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How to preparePreheat grill or broiler, being sure that the rack is at least 4˝ (10 cm) from heat source. Remove any wilted radicchio leaves. Quarter each head, but leave core in-tact so that head is still together. In a small bowl, stir together orange juice, zest, and oil. Brush mixture

onto the cut sides of radicchio quarters. Sprinkle with pepper and put on grill. Cook, turning frequently, about 8-10 minutes. Arrange on a serving plate gar-nished with orange wedges, if desired. Sprinkle with salt/pepper and serve immediately.

Grilled Vegetables (servings depend on amount of veggies used)

SERVINGS: 1 CAT. 1 VEG., ½ OILCALORIES AND MACRONUTRIENT CONTENT VARY WITH CHOICE OF VEGETABLES

Ingredients Prepare any combination of the following vegetables with 1-2 Tbsp. olive oil:• 1 eggplant, cut into ½˝ rounds• 1 each: red and green pepper, cut into large wedges

• 1 onion, cut into large wedges• 1 summer squash, cut into long, thick strips• 1 zucchini, cut into long, thick strips

How to preparePreheat grill. Brush both sides of each vegetable piece with a light coat of olive oil. When the grill is hot,

place vegetables on grill and cook on each side until brown.

Herbed Green Beans (serves 6)SERVINGS: 1 CAT. 1 VEG., ½ OIL


Ingredients 1 Tbsp. olive oil 1/3 cup minced shallots 1 lb. green beans, ends trimmed

1/3 cup dry white wine 1 heaping Tbsp. chopped fresh tarragon OR basil Sea salt and freshly ground black pepper to taste

How to prepareHeat oil in a large skillet or wok over medium heat. Add shallots and stir while cooking for 2-3 minutes.

Add beans, tossing to coat all with the oil and shal-lots. Cook for 3-4 minutes, stirring occasionally. Add

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wine and cook, partially covered, stirring occasion-ally for about 10-12 minutes. Stir in tarragon or basil (save some for garnish if desired) and season with

salt/pepper. Serve immediately or at room tempera-ture.

“I Can’t Believe It ’s Not Mashed Potatoes” (serves 4 at 1 cup each)SERVINGS: 1 CAT. 1 VEG., 1 OIL


Ingredients 1 large head cauliflower 1 Tbsp. olive oil 1/3 cup nonfat or 1% milk OR unsweetened milk alternative

1-2 tsp. garlic powder (optional) OR curry powder and nutmeg (optional) Sea salt to taste Freshly ground black pepper to taste

How to prepareCut cauliflower into 4-6 pieces and steam until cooked but not overdone. Place in blender or food processor with remaining ingredients and blend until

the consistency of mashed potatoes. Serve immedi-ately and enjoy the unique flavor!

Italian-Style Mushrooms & Spinach (serves 6)SERVINGS: 3 CAT. 1 VEG., 1 OIL


Ingredients 2 Tbsp. olive oil 1 small onion, chopped 2 cloves garlic, minced 10 oz. fresh spinach, chopped into large pieces 1 lb. mushrooms, cleaned and sliced

1 Tbsp. balsamic vinegar ¼-½ cup white wine Freshly ground black pepper to taste 2 Tbsp. Parmesan cheese for garnish

How to prepareHeat olive oil in a large skillet over medium heat. Add onion and garlic and sauté until softened. Stir in the mushrooms and sauté for about 3-4 minutes, until

they begin to shrink. Add ¼ cup (60 ml) white wine, then spinach, and sauté while stirring constantly for a few minutes until spinach is wilted. Add vinegar and

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reduce heat to low, continuing to stir, until vinegar is absorbed. Add ¼ cup (60 ml) more wine at this time

if needed. Season with pepper to taste and sprinkle with Parmesan cheese, if desired.

Kale & Cherry Tomatoes (serves 4)SERVINGS: 2 CAT. 1 VEG., 1 OIL


Ingredients 12 oz. kale (dinosaur or red Russian) 2 tsp. olive oil 3 cloves of garlic, sliced thinly 1/3 cup vegetable broth or chicken broth

½ pint cherry tomatoes, cut in half (use a variety of red and yellow) 2 Tbsp. freshly squeezed lemon juice Sea salt and freshly ground black pepper to taste

How to prepareRemove vein from kale and chop coarsely. In a large heavy skillet, heat oil over medium heat. Add garlic and sauté for 1 minute. Then add kale, stirring for 1 more minute. Add the broth, cover, and reduce heat to a simmer. Cook until kale is wilted and half the

broth is cooked down, about 5 minutes. Now stir in tomatoes and cook uncovered another 6-7 minutes. Remove from heat and stir in lemon juice and salt/pepper. Serve.

Mushroom & Bell Pepper Saute with Arugula (serves 5)

SERVINGS: 2 CAT. 1 VEG., 2 OIL108 CALORIES, 6 G CARBOHYDRATES, 2 G PROTEIN, 9 G FAT PER SERVING

Ingredients 3 Tbsp. olive oil, divided ½ lb. crimini/button mushrooms, cut in half (OR 2 medium portabellas, thinly sliced) 1 large or 2 small yellow/red/orange bell peppers, sliced very thin 2 cloves garlic, minced

1 Tbsp. balsamic vinegar 1 Tbsp. lemon juice ¼ cup fresh basil leaves, chopped OR 1 Tbsp. dried 4 cups arugula leaves (OR any mixed greens) Sea salt to taste

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How to prepareHeat 2 Tbsp. oil over medium heat in a large skillet. Add mushrooms and pepper and sauté until tender, about 7-10 minutes. Add garlic and sauté for 1 more minute. Stir in the dried basil (if using), balsamic vinegar, and lemon juice, cooking over low heat until

liquid is reduced by half, about 2 minutes. If using fresh basil, stir in now with a pinch of salt if needed. Divide greens among 4 plates and drizzle with re-maining oil. Top with warm peppers and mushrooms and serve immediately.

Quick Steamed Greens (servings depend on amount used)SERVINGS: 2 CAT. 1 VEG., 1 OIL

CALORIES AND MACRONUTRIENT CONTENT VARY WITH CHOICE OF GREENS

Ingredients2-3 cloves garlic, chopped1 Tbsp. olive oilSqueeze of fresh lemon (optional)

Any combination of bok choy, endive, kale, spinach, Swiss chard, or greens (collard, dandelion, mustard, beet)

How to prepareFor greens with tough stems, tear or cut leaves away from the stem before washing. Wash carefully: fill sink with cold water, submerge greens, and rinse well. Chop greens into bite-sized pieces. Steam tender

leaves for about 2-5 minutes, and tougher greens (e.g., kale, collards) for 5-10 minutes. While greens are steaming, sauté garlic in oil. Toss steamed greens with olive oil and garlic then serve.

Ratatouille (serves 6-8 at 1/2 cups each)SERVINGS: 3 CAT. 1 VEG., 1½ OIL


Ingredients 3 Tbsp. olive oil, divided 2 large onions, sliced 3 garlic cloves, minced 1 medium eggplant, cut into 1˝ cubes 2 green bell peppers, chopped 3 zucchini, cut into ½˝ slices

28-oz. canned tomatoes, drained OR 3 cups fresh ripe tomatoes, chopped 1 tsp. sea salt ¼ tsp. freshly ground black pepper 1 tsp. oregano ½ tsp. thyme

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How to prepareIn a 6-qt. pot, sauté onion and garlic in 1 Tbsp. oil for 3 minutes. Add 1 Tbsp. oil and eggplant and stir-fry for 5 minutes. Add another Tbsp. of oil, along with

peppers and zucchini, and cook 5 more minutes, stir-ring. Then add seasonings and tomatoes. Stir, cover, and simmer for 30 minutes.

Roasted Asparagus or Green Beans (serves 4-6)SERVINGS: 1 CAT. 1 VEG., 1 OIL


Ingredients 1 bunch asparagus OR 1 lb. green beans 2 Tbsp. olive oil

How to preparePreheat oven to 425° F. Break off ends of asparagus or green beans and place in flat dish. Add olive oil and stir to be sure that all vegetable pieces are driz-zled with oil. Transfer mixture evenly onto baking

sheet and roast uncovered for 5-15 minutes or until the pieces begin to brown. Smaller pieces will take a shorter time to cook. Serve immediately or at room temperature.

Roasted Veggies (serves 8 at 1 cup each)SERVINGS: 3 CAT. 1 VEG., 1 OIL


IngredientsVegetables (choose any combination):1 each: red and yellow bell pepper, cut into large chunks 2 red or yellow onions, peeled and cut into thick wedges1 medium eggplant OR 4 baby eggplants, trimmed and cut into chunks 1 portabella mushroom, sliced into quarters 1 small head of cauliflower, broken into florets

1 bunch of asparagus, ends snapped off and left in whole stalk 1 fennel bulb, thickly sliced (gives a licorice flavor)Seasonings: 4-8 large garlic cloves, peeled 2 Tbsp. olive oil Fresh rosemary sprigs ¼ tsp sea salt ¼ tsp. freshly ground black pepper (or to taste)

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How to preparePreheat oven to 425° F. Lightly oil a shallow roasting pan or cookie sheet. Spread your choice of vegeta-bles and fennel in a single layer in the prepared pan. Arrange garlic cloves among the vegetables and brush or spray all with oil. Place rosemary sprigs among vegetables and grind some pepper over top. Sprinkle

salt over all. Roast for 20-30 minutes at turning veg-etables after 15 minutes. The time may vary for each vegetable, so check oven periodically. Depending on the amount of veggies used, you may need to use 2 roasting pans. Serve immediately or allow to cool and serve at room temperature.

Rosemary Roasted Cauliflower & Pine Nuts (serves 5 at 1 cup each)

SERVINGS: 1 NUT/SEED, 1 OIL, 1 CAT. 1 VEG.156 CALORIES, 8 G CARBOHYDRATES, 6 G PROTEIN, 12 G FAT PER SERVING

Ingredients1 head cauliflower2 cloves of garlic, peeled and minced2 Tbsp. olive oil1 Tbsp. fresh rosemary

½ cup raw pine nutsSea salt to tasteFreshly ground black pepper to taste

How to preparePreheat oven to 425° F. Break apart cauliflower into bite-sized pieces or florets and place in large mixing bowl. Add garlic and stir throughout. Pour in olive oil and ensure that all cauliflower pieces are drizzled with oil. Sprinkle with rosemary, pine nuts, salt, and

pepper. Transfer mixture evenly onto baking sheet and set, uncovered, in oven for 20-25 minutes or until the top and edges of cauliflower are lightly brown. Serve immediately.

Sauteed Broccoli Rabe (serves 6)SERVINGS: 1 CAT. 1 VEG., 1 OIL


Ingredients 1 lb. broccoli rabe, trimmed 2 Tbsp. olive oil 4 large garlic cloves, sliced thinly

Sea salt and freshly ground pepper to taste 1 Tbsp. balsamic vinegar

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How to prepareRemove tough stems from broccoli rabe. Cut the remaining stems into ½˝ (1.2 cm) pieces. Chop leaves. In a large skillet, heat oil over medium heat and sauté garlic for 1 minute. Transfer garlic to a small bowl and set aside. Add the stems and sauté until slightly

softened, 3-4 minutes. Sprinkle in dash of salt and add chopped leaves and florets. Sauté another 3-4 minutes and add another sprinkle of salt/pepper and sautéed garlic. Stir to mix well and remove from heat. Add vinegar and toss.

Sauteed Cabbage & Fennel (serves 4)SERVINGS: 1 CAT. 1 VEG., 1 OIL


Ingredients 1 Tbsp. olive oil 2-3 cloves garlic, minced ½ cup thinly sliced fresh fennel OR1 Tbsp. fennel seeds

4 Tbsp. minced shallots 4 cups shredded green cabbage 2 Tbsp. grated Parmesan cheese OR sesame seeds

How to prepareIn a heavy skillet or wok, stir-fry all ingredients ex-cept Parmesan cheese. Continue for about 5 minutes

until cabbage is still slightly crunchy. Sprinkle with Parmesan or sesame seeds and serve immediately.

Sauteed Greens (serves 6)SERVINGS: 2 CAT. 1 VEG., 1 OIL


Ingredients 2 Tbsp. olive oil 1 small yellow onion, diced 2 cloves garlic, minced

1 cup mushrooms, sliced 8 cups chopped spinach, collard greens, kale, or Swiss chard 2 Tbsp. tamari sauce or soy sauce

How to prepareHeat olive oil in large sauté pan. Add onion, garlic, and mushrooms and sauté until soft. Slowly mix in greens. Stir continuously until greens are turn

bright green and are slightly wilted. Do not overcook. Remove from heat and add tamari or soy sauce. Toss and serve immediately.

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Shirataki Noodles (serves 2 at 4 oz. each)SERVING: 1 CAT. 1 VEG.


Ingredients 1 package shirataki noodles (not the clear noodles, but the ones made from tofu)

Sea salt to taste

How to prepareDrain and rinse the noodles 2 or 3 times, and cook in boiling, salted water for only 2-3 minutes. Drain and put back into the same pan, with no liquid added. Stir

for a few minutes over low heat until the noodles are somewhat dry.

TipsThese noodles are filling due to fiber content. Now they can be added to a stir-fry of veggies and whatev-er else you like. You can also add them to soup.You will find them in the refrigerated section of your grocery store. They have been used in China and Ja-pan for many years and are only 20 calories for a 4-oz serving (½ package).

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Spaghetti Squash (serves 6-8 at 1 cup each)SERVINGS: 2 CAT. 1 VEG.


Ingredients1 medium spaghetti squash, halved with seeds re-moved

How to preparePlace squash cut side up on a greased cookie sheet. Bake at 375° F for about 30-40 minutes, depending on its size, or until easily pierced with a fork. Do not

overbake. When squash is cool enough to handle, scrape inside with a fork to release spaghetti-like strands.

TipsTop with Fish Creole (see recipe) or Italian Meatballs (see recipe) for additional protein servings.Combine with Ratatouille (see recipe) or other vege-tables for a vegetarian entree.

You can also top with some unsweetened spaghetti sauce.

Summer Squash & Leeks (6 servings)SERVINGS: 1 CAT. 1 VEG., 1 OIL


Ingredients ¾ lb. small patty pan squash or other yellow squash ½ lb. small zucchini 2 Tbsp. olive oil 1 cup finely chopped leeks (include some tender green)

2 Tbsp. vegetable broth 1 Tbsp. unseasoned rice vinegar 1½ Tbsp. freshly squeezed lemon juice Sea salt to taste Freshly ground black pepper to taste

How to prepareCut both types of squash in half and then slice ½˝ thick on the diagonal. Add to a steamer basket with 1”-2” of water in the bottom. Cover and steam until tender, about 7-8 minutes. While squash is cooking, heat olive oil over medium heat in a medium sauce-

pan. Sauté leeks until softened, about 10 minutes. Remove from heat and add broth, vinegar, and lemon juice. Add squash and toss gently. Season with salt/pepper and serve.

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Wilted Greens (serves 4)SERVINGS: 1/2 OIL, 2 CAT. 1 VEG.


Ingredients1 lb. collard or turnip greens, cleaned and chopped ¼ tsp. sea salt1 Tbsp. olive oil1 small red or yellow onion, diced

1 clove garlic, minced1/3 cup chicken or vegetable broth1-2 Tbsp. balsamic vinegarFreshly ground pepper to taste

How to preparePartially fill a 4-qt. saucepan with water and bring to a boil. Add greens and salt, stirring until wilted, about 1-2 minutes. Drain and rinse with cold water to stop cooking. When cooled, squeeze greens to re-move excess water. In a large heavy skillet, heat olive oil over medium heat and sauté onion until soft and golden brown, about 5 minutes.

Add garlic and stir for 1 minute, not allowing it to brown. Add greens and broth and continue to sauté, sitting occasionally, until broth evaporates and greens are tender, about 5 minutes. Add vinegar and pepper to taste just prior to serving.

Fish Entrees Baked Salmon (serves 4)

SERVINGS: 1 PROTEIN, ½ CAT. 1 VEG., 1 OIL252 CALORIES, 2 G CARBOHYDRATES, 28 G PROTEIN, 15 G FAT PER SERVING

Ingredients ¼ cup tamari soy sauce 2 Tbsp. sesame oil1 clove garlic, minced1 tsp. fresh grated ginger1 Tbsp. chopped fresh basil1 tsp. oregano leaves

¼ tsp. thyme¼ tsp. tarragon1 lb. salmon fillets 1½ Tbsp. coconut oil½ cup chopped fresh mushrooms3 Tbsp. chopped scallions

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How to prepareIn a small bowl, mix the tamari, sesame oil, and spices. Put the salmon into a quart-sized (1 L) plas-tic zippered bag and pour in the marinade mixture. Refrigerate the salmon in the marinade for 2-4 hours, turning occasionally. Preheat oven to 350° F (180° C). Spray a large baking pan with oil. Remove salmon from the marinade and place in a single layer in the

baking pan. Pour marinade over all. Bake for 10-15 minutes. While the salmon is baking, heat coconut oil in a small saucepan. Stir in the mushrooms and scallions. Remove salmon from the oven, and pour veggies to cover each fillet. Bake about 10 minutes more. Serve immediately.

Coconut Curried Shrimp (serves 4-6)SERVINGS: 1 PROTEIN, 1 CAT. 1 VEG., 1 OIL


Ingredients 1½ lb. peeled and deveined shrimp 1 Tbsp. minced fresh ginger OR 1 tsp. ground ginger 2 garlic cloves, minced 1 Tbsp. sesame oil 1 red/green bell pepper, diced 1½ cups fresh broccoli florets, broken into small pieces

½ -1½ tsp. Thai red or green curry paste 1 tsp. curry powde ½ cup lite canned coconut milk ½ cup water 2 Tbsp. soy sauce ¼ cup chopped fresh basil OR 1 Tbsp. dried

How to prepareHeat sesame oil in a large skillet or wok, over medi-um high heat. Add shrimp, and ginger and cook 3-4 minutes, stirring. Remove shrimp and set aside (they are not yet fully cooked). Add bell pepper, broccoli, curry paste, garlic, and curry powder to skillet or wok and cook for 3-4 minutes, stirring constantly. Lower heat to medium and add coconut milk, water, and soy

sauce and cook for 4-5 minutes more, stirring often. Add shrimp back and cook another 2 minutes until shrimp are no longer pink. Do NOT overcook, as shrimp will be tough. Remove from heat and stir in fresh basil before serving. (If using dried basil, add to skillet or wok with the coconut milk.)

Cold Salmon (serves 8)SERVINGS: 1 PROTEIN, 1 OIL


Ingredients 2 lb. salmon fillets (about 1½” thick) 1 Tbsp. olive oil

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How to preparePreheat oven to 275° F. Place salmon skin side down in ovenproof pan. Brush with olive oil. Roast un-

covered until salmon flakes with a fork, about 25-30 minutes. Don’t overcook. Serve at room temperature.

Crustless Shrimp & Greens Torte (serves 4-6)SERVINGS: 1 PROTEIN, 1 CAT. 1 VEG., 1 OIL


Ingredients 16 oz. low-fat ricotta cheese 1 egg ¼ tsp. nutmeg Dash of sea salt 1/8 tsp hot pepper flakes (optional) 2 tsp. olive oil

3 small-medium leeks (discard dark green part) 1 tsp. fresh thyme leaves or¼ tsp. dried thyme 1 lb.) baby shrimp 2½ cups Swiss chard, kale, or spinach ¼ cup grated Parmesan cheese, plus 2 Tbsp. for garnish

How to preparePreheat oven to 350° F. Prepare greens by removing tough stems. Slice thinly. Slice ends off leeks and dis-card the dark green parts. Slice in half lengthwise and wash any dirt off. Cut into thin slices. In a large bowl, beat egg and then add the cheeses. Add nutmeg and salt. Heat oil in a sauté pan or wok over medium heat. Add leeks and cook, stirring occasionally until soft-ened, about 5 minutes. Add hot pepper if using and

thyme. Stir for 1 minute; then add shrimp and cook for just a few minutes. Do not overcook. Add greens and stir while cooking for 2-3 minutes. Add to cheese mixture and spoon into a 9˝ or 10˝ pie plate. Garnish with remaining Parmesan and bake until puffy and slightly browned, about 45 minutes. Test the center to be sure it has set. Serve warm with a tossed salad.

Curried Fish (serves 4)SERVING: 1 PROTEIN, 1 CAT. 1 VEG., 1 OIL


Ingredients 1½ lb. flounder, cod, grouper, or haddock 1 cup chopped onions 2 stalks of celery, chopped fine 1 Tbsp. olive oil 1 tsp. curry powder

½ tsp. sea salt ¼ cup unsweetened almond milk or other milk alter-native

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How to preparePreheat oven to 350° F. Place the fish in a single layer in a greased 13˝ x 9˝ x 2˝ (23 x 33 x 5 cm) baking dish. In a skillet, sauté onions and celery in oil until tender.

Stir in curry powder and salt. Remove from the heat; stir in milk. Spoon over fish. Bake uncovered for 15-20 minutes or until fish flakes easily with a fork.

Fish Creole (serves 4)SERVINGS: 1 PROTEIN, 1 GRAIN, 1 OIL, 1 CAT. 1 VEG.


Ingredients 1 Tbsp. (15 ml) olive oil 1 onion, chopped ½ cup (50 g) thinly sliced celery ¼ cup (34 g) green pepper, chopped 1 garlic clove, minced 2 Tbsp. (7.5 g) fresh parsley OR 2 tsp. (1 g) dried

1 bay leaf ¼ tsp. (0.3 g) rosemary, chopped 28-oz. (825 ml) can tomatoes with liquid 1 lb. (454 g) fish fillets, cut into bite-sized pieces 2 cups (390 g) cooked brown rice

How to prepareHeat oil in a large saucepan and lightly sauté the on-ion, celery, pepper, and garlic until soft. Add parsley, bay leaf, rosemary, and tomatoes. Simmer, uncov-ered, about 20 minutes. Add fish and simmer until cooked through, about 5-7 minutes more. Remove bay leaf.

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Grilled Shrimp Kabobs (serves 6)SERVINGS: 1 PROTEIN, 1 OIL (ONLY 1 OIL FROM MARINADE IS INCLUDED IN CALCULATION)


Ingredients 1 cup olive oil ¼ cup chopped fresh basil 1 lime, freshly juiced 2 Tbsp. hot pepper sauce 3 cloves garlic, minced 1 Tbsp. tomato paste

2 tsp. dried oregano 2 tsp. dried parsley ½ tsp. sea salt ½ tsp. freshly ground black pepper 2 lb. large shrimp, peeled and deveined with tails attached

How to prepareIn a mixing bowl, mix all ingredients together, except shrimp. Reserve a small amount of marinade for basting later and pour the remainder into a large zippered plastic bag.

Add shrimp. Seal, and marinate in the refrigerator for 2 hours. Turn the bag occasionally. Preheat grill for medium-low heat. Thread shrimp onto skewers, piercing at each end. Discard marinade. Lightly oil grill grate. Cook shrimp for 5 minutes per side, or

until opaque, basting frequently with reserved mari-nade.

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Halibut with Broccoli (serves 3-4)SERVINGS: 1 PROTEIN, 1 CAT. 1 VEG., 1/2 OIL, 1/2 NUT/SEED


Ingredients 2-3 cups small broccoli florets, fresh or frozen ¼ cup finely ground almonds (use blender to grind or purchase almond meal) 2 tsp. minced fresh tarragon or basil OR 1 tsp. dried 1 Tbsp. olive or coconut oil 1 lb. halibut fillets

½ cup chicken broth or fish broth Fresh or dried basil for garnish 1/3 cup lemon juice Sea salt to taste Freshly ground black pepper to taste

How to prepareSteam broccoli until slightly tender, but not too soft. Set aside. In a small bowl, mix herbs with ground almonds. Dip each halibut filet into the almond mix-ture. Heat olive or coconut oil in a large skillet over medium heat and sauté halibut for about 4 minutes on each side, depending on thickness. Transfer to

serving dish and cover with foil to keep warm. Add broth or broth to skillet and stir in broccoli to reheat. Add lemon juice and season to taste with salt, if need-ed, and pepper. Spoon broccoli with juices on top of halibut filets, garnish with sprinkle of basil, and serve immediately.

Mango Salmon (serves 6)SERVING: 1 PROTEIN

236 CALORIES, 5.5 G CARBOHYDRATES, 23 G PROTEIN, 13 G FAT PER SERVING

Ingredients 2 Tbsp. (30 ml) tamari or regular soy sauce 1 Tbsp. minced fresh ginger 1 cinnamon stick (3˝) 1 tsp. rice or cider vinegar

10-oz. bottle mango nectar 6 salmon fillets, 3½-4 oz. each and 1˝(2.5 cm) thick 1 tsp. olive oil

How to prepareIn a small saucepan, stir together all ingredients, except for salmon. Bring to boil, reduce heat and sim-mer, uncovered for 20-25 minutes, or until reduced to about ¾ cup (180 ml). Pour mixture through a strain-er and discard the solids. Return to saucepan and keep warm. Brush olive oil on broiler pan, and place salmon on pan and broil 5” (12.7 cm) away from heat for 5 minutes. Brush salmon with mango mixture and

broil 3 more minutes or until fish flakes with fork. Serve immediately and garnish salmon with remain-ing mixture as desired.

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Mexican Grouper (serves 4)SERVINGS: 1 PROTEIN, 1 CAT. 1 VEG., 1 OIL


Ingredients 14-16 oz grouper fillets Dash of sea salt and freshly ground black pepper 4 tsp. olive oil, divided 1 medium onion, diced 1 clove garlic, minced

4 Roma tomatoes, diced 5 large green pimiento-stuffed olives 1 jalapeno chile, seeded and cut into 1˝ pieces 3 Tbsp. fresh lime juice

How to prepareSprinkle grouper with salt/pepper on both sides. Heat 2 tsp. oil over medium-high heat in large skillet. Add fish and sear on both sides, browning lightly, 2-3 min-utes on each side. Remove from heat and keep warm. Reduce heat to medium and add remaining 2 tsp. oil to the pan. Saute onion about 5 minutes, until soft-ened, and then add garlic, stirring for 1 more minute.

Add remaining ingredients (except lime juice) and simmer for 10 minutes. Stir in another dash of salt/pepper if needed. Return fish to the pan, cover and simmer for another 7-10 minutes. Insert tip of knife to be sure that fish is cooked through. Transfer fish to a serving plate. Stir lime juice into pan juices and spoon sauce over the fish. Serve immediately.

Quick & Easy Red Snapper (serves 4)SERVINGS: 1 PROTEIN, ½ NUT/SEED, 1 OIL


Ingredients ½ cup white wine 1 Tbsp. coconut oil 1 clove garlic, minced

14-16 oz. red snapper Sea salt and freshly black ground pepper to taste ½ cup sliced almonds

How to preparePour wine into a large skillet over medium heat; cook until mostly evaporated, 5-7 minutes. Stir coconut oil and garlic into remaining wine; cook and stir until the garlic softens and the coconut oil has melted com-pletely, 3-5 minutes. Season red snapper fillets with salt and black pepper. Increase heat under the skillet to medium-high; gently place snapper fillets into pan. Cook about 3 minutes and turn. Add almonds and continue cooking until the flesh of the snapper flakes

easily with a fork, 2-3 minutes more. Serve immedi-ately.

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Roasted Salmon or Red Snapper (serves 8)SERVINGS: 1 PROTEIN, ½ OIL


Ingredients 2 lb. salmon or red snapper fillets 4 tsp. olive oil, divided 1 Tbsp. fresh lime juice

1 Tbsp. cilantro, freshly chopped Sea salt to taste Freshly ground black pepper to taste

How to preparePreheat oven to 400° F. Brush 1 tsp oil on a baking sheet and place fish, skin side down. Combine re-maining oil, lime juice, and cilantro; and brush on

each fillet. Sprinkle with salt and pepper to taste. Allow to sit for 15 minutes then bake for 20 minutes or until just cooked.

Salmon in Coconut Milk (serves 6)SERVINGS: 1 PROTEIN, 1 OIL, 1 CAT. 1 VEG.


Ingredients 14-oz. unsweetened coconut milk (boxed, not canned) 2 tsp. arrowroot OR cornstarch 1½ tsp. curry powder 1½ lb. salmon fillets

2 large tomatoes, chopped OR 2 cups cherry toma-toes, cut in half 1 handful baby spinach leaves ¼ cup chopped fresh basil OR cilantro Sea salt to taste Freshly ground black pepper to taste

How to preparePreheat oven to 350° F. Mix coconut milk, arrowroot/cornstarch, and curry in a 2- or 3-qt ovenproof dish. Add salmon and bake covered for about 20 minutes. Uncover and add spinach leaves, stirring. Cook for 5-10 minutes more. Add salt and pepper to taste. Serve immediately with some of the sauce on top of each fillet and top with chopped tomatoes and some basil or cilantro.

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Roasted Salmon or Red SnapperSERVINGS: 1 PROTEIN, ½ OIL


Ingredients 2 lb. salmon or red snapper fillets 4 tsp. olive oil, divided 1 Tbsp. fresh lime juice

1 Tbsp. cilantro, freshly chopped Sea salt to taste Freshly ground black pepper to taste

How to preparePreheat oven to 400° F (200° C). Brush 1 tsp. (5 ml) oil on a baking sheet and place fish, skin side down. Combine remaining oil, lime juice, and cilantro; and brush on each fillet. Sprinkle with salt and pepper

to taste. Allow to sit for 15 minutes then bake for 20 minutes or until just cooked.

Beef Goulash with Cauliflower (serves 8)SERVINGS: 1 PROTEIN, ½ OIL, 2 CAT. 1 VEG. — ADD 2 CAT. 1 VEG. AND 1 OIL FOR CAULIFLOWER RECIPE


Ingredients 2 Tbsp. olive oil 2 large onions, sliced thin 2 garlic cloves, minced 1½ lb. of very lean beef, cut into cubes

3 Tbsp. paprika 4 stalks celery, sliced 28-oz. can diced tomatoes, using liquid “I Can’t Believe It’s Not Mashed Potatoes” (see reci-pe)

How to preparePrepare cauliflower as indicated. In a large soup pot, heat oil over medium heat. Add onion and sauté 4-5 minutes until softened. Add garlic and sauté for 1 more minute. Then add beef, paprika, celery, and

tomatoes with their liquid. Simmer, covered, over very low heat for 3-4 hours, stirring occasionally. Add a little water if it gets too dry. Taste and add salt and pepper as needed. Serve with mashed cauliflower.

Main dishes - Poultry

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Chicken & Tarragon Patties (serves 4)SERVING: 1 PROTEIN


Ingredients 1 lb. ground chicken meat, formed into 4 patties 1/3 cup chopped red onion 1 Tbsp. fresh or dried tarragon leaves, chopped 2 tsp. Dijon mustard

¼ tsp. sea salt Freshly ground black pepper to taste 2 eggs

How to preparePreheat oven to 350° F. In a mixing bowl, combine chicken with other ingredients. Mix thoroughly. Shape into patties and place on a greased baking dish.

Bake for about 10 minutes on each side, until brown and thoroughly cooked.

Chicken Stir-Fry (serves 4)SERVINGS: 1 PROTEIN, 3 CAT. 1 VEG., 1½ OIL


Ingredients¼ cup chopped fresh basil¾ cup chicken broth, divided3 scallions, thinly sliced, divided2 cloves garlic1 Tbsp. chopped fresh ginger2 Tbsp. olive oil, divided

1 lb. boneless, skinless chicken breasts1 small unpeeled eggplant (~12 oz.), diced1 medium onion, chopped1 red bell pepper, cut into thin strips1 yellow bell pepper, cut into thin strips2 Tbsp. tamari soy sauce

How to prepareIn a blender or food processor, combine basil, ¼ cup of the broth, 2 of the scallions, garlic, and ginger. Pulse until mixture is minced but not pureed. Set aside. Cut chicken breasts into 2˝ strips. Set aside. In a large skillet, heat 1 Tbsp. oil over medium heat. Add eggplant, onion, and both peppers. Sauté about 8-10 minutes until tender. Transfer to a bowl and keep warm. Add remaining 1 Tbsp. oil to pan and heat over medium heat. Add basil/mint mixture and sauté, stirring for 1 minute only. Add chicken strips and tamari sauce and sauté for about 3-4 minutes

until chicken is almost cooked through. Add remain-ing ½ cup (120 ml) broth and bring to a boil. Return veggies to pan and stir until heated through, about 3-4 minutes. Transfer to serving dish and garnish with remaining scallion to serve.

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Grilled Coconut Chicken (serves 4)SERVINGS: 1 PROTEIN, 1 OIL


Ingredients1 lb. boneless, skinless chicken breasts (2 whole breasts divided or 4 halves)½ cup regular canned coconut milk and ½ cup water OR 1 cup low-fat canned coconut milk

3 Tbsp. chopped fresh cilantro or basil 2 Tbsp. lemon juice 1/8 tsp. cayenne pepper (use more if desired) Sea salt and freshly ground black pepper to taste

How to prepareMix the coconut milk (or coconut milk/water blend) with the cilantro/basil, lemon juice, cayenne pep-per, salt, and pepper. Pour mixture over the breasts, turning several times to coat both sides. Set chicken in a dish and refrigerate for 2-8 hours. Remove from refrigerator 30 minutes before cooking. Heat grill and add chicken. Grill for about 8 minutes on each side. Serve immediately.

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Italian Chicken (serves 4)SERVINGS: 1½ PROTEIN, 1 OIL, 1 CAT. 1 VEG.


Ingredients ¾ cup part-skim ricotta 1 tsp. oregano 1 lb. (boneless, skinless chicken breasts (2 whole breasts divided or 4 halves)

½ tsp. garlic powder 1½ Tbsp. olive oil ¾ cup canned crushed tomatoes 4 slices part-skim mozzarella (¾ oz. each)

How to prepareCombine ricotta and oregano in a small bowl; set aside. Preheat oven to 350° F. Rub each chicken piece with some garlic powder. Heat oil in a skillet over medium high heat and add the chicken, cooking for about 8 minutes on each side. Remove from pan and

place chicken in a 13˝ x 9˝ (23 x 33 cm) baking pan. Spoon 1/4 each of cheese mixture and crushed toma-toes onto each chicken breast. Top each with a slice of mozzarella. Bake for 20 minutes.

Marinated Flank Steak (serves 4-6)SERVING: 1 PROTEIN


Ingredients 3 Tbsp. olive oil 2 Tbsp. tamari soy sauce 2 limes

1 Tbsp. freshly grated ginger 1-1½ lb. flank steak

How to prepareJuice and zest limes. Combine marinade ingredients in a flat dish (non-metal). Add flank steak and turn to coat all sides. Marinate in refrigerator 1-2 hours, turning occasionally. Heat grill and cook for about 5 minutes on each side.

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Marinated Grilled Chicken Breasts (serves 6)SERVING: 1 PROTEIN


Ingredients 1½ lb. boneless, skinless chicken breasts, sliced in half if too thick 3 Tbsp. olive oil 3 Tbsp. tamari soy sauce 2 Tbsp. lemon juice

¼ cup dry white wine 1 sprig of fresh thyme or 1 tsp. dried thyme 1 clove garlic, cut into slivers 1 scallion, sliced (use some of the green)

How to prepareMix all ingredients except chicken in a flat dish or in a plastic zippered bag.

Add chicken breasts and marinate for ½ hour at room temperature, or up to 1 hour in the refrigerator. Grill on a preheated grill or under the broiler for about 5 minutes per side, depending on thickness.

Pan-Roasted Chicken, Spinach & Mushrooms (serves 4)

SERVINGS: 1 PROTEIN, 3 CAT. 1 VEG., 1 OIL250 CALORIES, 18 G CARBOHYDRATES, 33 G PROTEIN, 6 G FAT PER SERVING

Ingredients 1 Tbsp. olive oil 1 lb. boneless, skinless chicken breasts, cut into pieces 1 bunch green onions, sliced thin, green part dis-carded OR 1 large shallot, minced 8 oz. mushrooms, cleaned and sliced 1 clove garlic, minced

1 cup chicken broth or vegetable broth 3 sprigs of fresh thyme or tarragon OR 1 tsp. (0.5 g) dried 1 bunch spinach OR asparagus, washed and chopped into large pieces 3 Tbsp. grated Parmesan cheeseSea salt and freshly ground black pepper to taste

How to preparePreheat oven to 350° F. Heat oil in a heavy, ovenproof pan over medium heat. Sauté chicken pieces for about 3 minutes on each side. Remove from pan. Add on-ions/shallot, mushrooms, and garlic to pan and sauté,

stirring, for about 3-4 minutes. Be careful that garlic does not burn. Add broth, thyme, spinach/asparagus, and top with chicken. Bring mixture to a boil. Cover pan and bake for about 10-15 minutes, being sure not

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to overcook chicken. Season with salt/pepper to taste, and garnish with Parmesan cheese if desired. Serve immediately.

Quick Chicken Saute (serves 2)SERVINGS: 1 PROTEIN, 1 OIL, 2 CAT. 1 VEG.


Ingredients ½ lb. boneless, skinless chicken breasts, cut into pieces 2 cups spinach/Swiss chard, chopped in small pieces 6 plum tomatoes, chopped (any tomato is fine)

2 tsp. olive or coconut oil 1 Tbsp. Dijon mustard ½ cup white wine

How to prepareSauté chicken in oil. When brown on each side, add chopped greens and tomatoes. Stir until softened. In a small bowl, mix mustard and wine, then add to

chicken. Stir, then cover and cook until done, about 5 minutes.

Roasted Cornish Hens (serves 4)SERVINGS: 1 PROTEIN, 1 OIL


Ingredients 2 Cornish hens (1½-2 lb. each), rinsed and dried ½ oz. fresh thyme 2 lemons, cut in half

1/3 cup Italian parsley 2 Tbsp. olive oil Sea salt and freshly ground black pepper to taste

How to preparePreheat oven to 450° F (230° C). Place hens in a roast-ing pan breast side up. Put 1 lemon half and 3 sprigs of thyme in each cavity. Tuck several thyme sprigs un-der the breast skin, along with some parsley. Squeeze 1 lemon half over each hen. Brush 1 Tbsp. (15 ml) oil all over each hen. Roast hens until golden brown, about 45-50 minutes. Meat thermometer should read 180° F (82° C). Let hens stand for 10-15 minutes

before cutting in half. Remove skin and garnish with sprigs of thyme. Serve immediately.

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Roasted Herb Chicken (serves 4)SERVINGS: 1 PROTEIN, 1½ OIL


Ingredients 1 whole, bone-in chicken breast or 2 halves (8 oz.) 2 chicken legs, cut into thigh and drumstick 2 Tbsp. olive oil 2 tsp. chopped fresh tarragon 1 Tbsp. chopped fresh thyme

1 tsp. chopped fresh parsley 4 large cloves unpeeled garlic, cut into slivers ½ cup dry white wine ½ cup chicken broth Sea salt and freshly ground black pepper to taste

How to preparePreheat oven to 400° F. Place chicken in a large bowl and season with salt and pepper. Add the oil and fresh herbs and toss to coat. Transfer all to a roasting pan in a single layer. Scatter garlic over the chicken. Cook until the skin is golden and chicken is cooked through, 45-50 minutes. Transfer to a serving dish and cover to keep warm. Skim fat from pan and

discard. Set roasting pan on stove over medium high heat. Add wine and cook, scraping up browned bits until reduced by half, about 4-5 minutes. Stir in the broth and simmer until reduced another half, about 2 minutes more. Strain and remove fat. Remove skin from chicken and serve with wine sauce.

Spiced Lemon Meatballs (serves 4)SERVINGS: 1 PROTEIN, 1/2 OIL


IngredientsMeatballs: 2 tsp. olive oil, divided 1 onion, chopped finely 2 cloves garlic, minced ½ tsp. ground cumin ½ tsp. paprika 1/3 cup chopped parsley 1 lb. very lean ground beef 2 eggs ½ tsp. lemon zest Sea salt and freshly ground black pepper to taste

Broth: 1 cup chicken broth (plus more as needed) ½ tsp. lemon zest ½ tsp. ground cumin ½ tsp. turmeric

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How to prepareHeat 1 tsp. oil in a fry pan. Add onion, garlic, and spices and sauté for a few minutes. Add to ground beefin a medium bowl, and mix in remaining ingredients. Shape into size of golf balls. Heat 1 tsp. oil and brown

meatballs for about 2 minutes. In a small pot, heat broth with spices and lemon zest. Add to meatballs and simmer until cooked through and broth is thick-ened. Add additional broth if needed to keep from becoming too dry.

Stir-Fried Beef & Broccoli (serves 4)SERVINGS: 1 PROTEIN, 1 OIL, 2 CAT. 1 VEG.


Ingredients 2 Tbsp. olive oil, divided 1-2 tsp. finely minced fresh ginger 3 scallions, chopped, include some green 2 garlic cloves, minced 1 lb. flank steak, sliced across grain into thin strips 2½ cups broccoli florets 2 cups sliced mushrooms

1 medium yellow or red pepper ¾ cup beef broth 1 Tbsp. arrowroot OR tapioca 1 Tbsp. dry white wine 2 Tbsp. tamari soy sauceSea salt and freshly ground black pepper to taste

How to prepareIn a wok, heat 1 Tbsp. oil over medium-high heat. Add ginger and scallions, stir-frying for 1-2 minutes. Then add garlic and flank steak strips, stir-frying for 2 more minutes. Remove from pan and set aside. Heat remaining Tbsp. oil in the wok over medi-um-high heat. Add broccoli, mushrooms, and pepper. Quickly stir-fry for 1-2 minutes, then add beef broth.

Bring to a boil, cover, and reduce heat to a simmer until veggies are just tender (but not too soft), about 3-5 minutes. Return beef to pan. While veggies are cooking, mix arrowroot, wine, and soy sauce in a small bowl. Stir into wok and cook until thickened and heated through. Add salt/pepper as needed.

Stir-Fried Vegetables & Chicken (serves 2)SERVINGS: 1 PROTEIN, 2 OIL, 4 CAT. 1 VEG.


Ingredients 6 oz. boneless, skinless chicken, cut into strips or cubes

½ cup lite coconut milk (canned) Basil, chopped (optional)

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1 tsp. flaxseed oil 1 tsp. coconut oil 2 tsp. grated fresh ginger (use more or less for your personal taste)

Any combination of the following veggies:• 2 carrots, diced

• 1 stalk celery, diced• 1 cup bok choy, chopped• ½ cup diced onion• ½ cup chopped broccoli and/or cauliflower• ½ cup snow peas• ¼ cup mung bean sprouts

How to prepareHeat coconut oil and ginger in a wok and stir-fry your choice of vegetables for about 5 minutes. Add chicken pieces and continue to stir-fry until cooked through.

Just before removing from heat, add coconut milk and optional freshly chopped basil. Add 1 tsp. flax-seed oil upon completion of cooking.

Thai Chicken Curry with Steamed Vegetables (serves 2)

SERVINGS: 1 PROTEIN, 4 CAT. 1 VEG., 21/2 OIL292 CALORIES, 17 G CARBOHYDRATES, 31 G PROTEIN, 12 G FAT PER SERVING

Ingredients 2 tsp. olive oil or coconut oil 8 oz. chicken breast portions, cut into strips 1 medium onion, sliced into rings Finely chopped fresh ginger to taste ½ cup low-fat canned coconut milk

Green curry paste to taste (no added sugar) 1 cup broccoli 1 cup green beans 1 cup cauliflower 1 cup zucchini, cut lengthways

How to prepareHeat oil in a frying pan. Add onions and cook for about 3-4 minutes. Add chicken and ginger to sauté, stirring occasionally until chicken is partially cooked. Add coconut milk and curry paste. Simmer for 5-10 minutes. Meanwhile, lightly steam broccoli, green beans, cauliflower, and zucchini. Serve chicken mix-ture over steamed veggies.

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Turkey Chili (serves 8 at 1 1/4 cups each)SERVINGS: 1 PROTEIN, 1 LEGUME, 1 OIL, 1 CAT. 1 VEG.


Ingredients 2 lb. ground turkey 2 cans (16 oz. each) tomatoes (undrained), diced 2 cans (15 oz. each) red kidney beans, drained 8-oz. can tomato sauce 1 medium onion, chopped ¼ cup dry red wine (optional) 1 tsp. dried parsley flakes ¾ tsp. dried basil, crushed

¾ tsp. dried oregano, crushed ½ tsp. freshly ground black pepper ½ tsp. ground cinnamon 1 clove garlic, minced ¼-½ tsp. ground red pepper 1-2 Tbsp. chili powder 1 bay leaf

How to prepareIn a 4-qt. Dutch oven, cook the turkey until it is no longer pink. Drain off fat. Stir in remaining ingre-

dients. Simmer uncovered for 45 minutes, stirring occasionally. Remove bay leaf before serving.

Turkey Lettuce Wraps (serves 4)SERVINGS: 1 PROTEIN, 1 CAT. 1 VEG., 1 OIL


Ingredients 1 lb. ground turkey 1 Tbsp. coconut or grapeseed oil 1-2 cups shredded cabbage 1 medium zucchini, shredded

4 green onions, thinly sliced ¼ cup tamari/soy sauceDash of garlic powderCrisp lettuce leaves (butter lettuce, green leaf)

How to prepareHeat oil in a large skillet. Add carrots, zucchini, and onions and sauté until tender. Add turkey and stir into the vegetables, breaking up the meat. Cook and stir for 5-7 more minutes. Add tamari/soy sauce and garlic powder, stir and cook for another 2 minutes. Fill the lettuce leaves with the turkey mixture and enjoy!

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Turkey Meatloaf (serves 5)SERVINGS: 1 PROTEIN, 1 CAT. 1 VEG.


Ingredients 1 lb. ground turkey 1 egg, beaten ½ -¾ cup sautéed mushrooms ½ cup shredded carrot ¼ cup unsweetened orange juice

¼ cup oats 2 Tbsp. dried parsley 2 tsp. dried tarragon 1 tsp. dried sage Sea salt and freshly ground black pepper to taste

How to preparePreheat oven to 350° F. Mix all ingredients together in a medium bowl. Pat into a loaf shape in a 9˝ pie plate or other flat dish. Bake for approximately 35 minutes

for 1 large loaf. (Smaller loaves will take less time.) Be careful not to over bake as it will be too dry.

Marinated Baked Tofu (serves 6)SERVINGS: ½ PROTEIN, 2 OIL


Ingredients 1 lb. firm tofu ¼ oz. dried mushrooms, sliced thinly ½ cup hot water 1 garlic clove, minced ½ Tbsp. peeled and minced fresh ginger ¼ cup unseasoned rice vinegar

¼ cup sesame oil 3 Tbsp. tamari soy sauce1 Tbsp. fresh squeezed lime juice Dash cayenne pepper (optional) 1 Tbsp. minced shallots 2 tsp. minced fresh cilantro

Main dishes - Vegetarian

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How to prepareDrain tofu and rinse with clear water. Cut crosswise into 4 slices. Set aside. Immerse mushrooms in hot water and soak for 15 minutes. Remove from water, and slice off and discard stem ends. Discard soaking liquid (or strain in a strainer lined with a paper towel and save drained liquid for soup broth). In a medium bowl, combine slivered mushrooms with remaining

ingredients. Mix well and pour over tofu. Marinate in refrigerator for at least 1 hour and up to 2 days. When ready to serve, preheat oven to 375° F. Remove tofu from marinade and arrange on a greased bak-ing sheet. Bake for 30 minutes, turning once after 15 minutes. Serve hot or allow to cool for salad use.

Stir-Fried Eggplant & Tomatoes (serves 6 at 1/2 cups each)

SERVINGS: 1 OIL, 2 CAT. 1 VEG.88 CALORIES, 12 G CARBOHYDRATES, 2 G PROTEIN, 4 G FAT PER SERVING

Ingredients 1½ Tbsp. olive oil 1 eggplant, peeled and diced 1-2 celery stalks, sliced 1 medium onion, diced 2 medium or 4 plum tomatoes, coarsely chopped

2 Tbsp. balsamic or red wine vinegar 1 tsp. dried oregano 2 leaves fresh basil OR ¼ tsp. driedSea salt to tasteFreshly ground black pepper to taste

How to prepareHeat olive oil in a wok or large skillet and stir-fry eggplant, celery, and onion over medium heat for 7-10 minutes. Add remaining ingredients; cover and

simmer for additional 25 minutes. Add salt/pepper to taste. Serve immediately.

Stir-Fried Tofu with Ginger Broccoli (serves 4 at 1/2 cups each)

SERVINGS: 1 PROTEIN, 2 OIL, 2 CAT. 1 VEG.250 CALORIES, 12 G CARBOHYDRATES, 21 G PROTEIN, 10 G FAT PER SERVING

Ingredients1 lb. extra firm tofu2 Tbsp. tamari soy sauce

2 Tbsp. olive oil 2 tsp. peeled and minced fresh ginger

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2 garlic cloves, minced 2 cups broccoli florets 2 cups sliced mushrooms 1 red bell pepper, cut into thin strips 1 Tbsp. arrowroot OR cornstarch 1 Tbsp. red wine

½ tsp. cayenne OR¼ tsp. hot pepper flakes 1 tsp. sesame oil ¼ cup water Sea salt and freshly ground black pepper to taste

How to prepareSlice tofu into cubes. Toss with tamari soy sauce and set aside for 5-10 minutes. In a wok or large non-stick skillet, heat 1 Tbsp. oil over high heat. When oil is hot, lower heat to medium high and add scallions, ginger, and garlic; stir-fry for 30 seconds. Drain tofu, reserving tamari, and add tofu, stir-frying for 2 more minutes. Remove from pan and set aside. Using a fork or small whisk, mix reserved tamari with arrow-root/cornstarch, sherry, and cayenne in a small bowl. Set aside. Heat another Tbsp. oil in wok over high

heat. Add broccoli, mushrooms, and bell pepper, and stir-fry for 2 minutes. Add ¼ cup water and bring to boil. Cover wok and reduce heat to medium, steam-ing vegetables about 5 minutes until slightly tender. Return tofu to wok. Stir reserved tamari mixture into wok and cook over medium heat until thickened and thoroughly heated. Do not overcook vegetables. Add sesame oil and salt/pepper to taste. Adjust seasonings if you desire a spicier dish.

Tofu & Bok Choy (serves 2)SERVINGS: 1 PROTEIN, 2 OIL, 2 CAT. 1 VEG. — PLUS ADDITIONAL CAT. 1 VEG. IF USING OPTIONAL NOODLES


Ingredients 6 cups bok choy 1 lb. firm tofu, sliced into strips 1 cup vegetable broth (no sugar added) 1 tsp. coconut oil

12 drops sesame oil Pinch of Chinese five-spice powder (or make your own) Tamari soy sauce to taste 1 package Shirataki Noodles (see recipe) (optional)

How to prepareIf desired, cook 1 package of shirataki noodles as directed. Wash bok choy and trim ends, cut off leaf portion and keep whole. Slice stems. Heat broth in a sauté pan, and add bok choy stems (not the leaves) and tofu. Cook, stirring frequently over medium heat, until bok choy stems are tender. Add the leaves, sesame oil, coconut oil, tamari, and five spice. Cook for just another minute, until leaves soften. Serve

with the remaining broth. Add shirataki noodles to broth if desired.

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