1 lb ground turkey
1/2 cup bell pepper, chopped
1/2 cup onion, chopped
26 oz spaghetti sauce
1 tsp salt
1/2 tsp black pepper
8 oz pasta (macaroni or any other)
1 cup water
6 oz mozzarella cheese, shredded
Preheat oven to 350. Prepare a 13″ x 9″ casserole dish with cooking spray; set aside.
In a large pot, cook chicken, bell pepper, and onion over medium-high heat until turkey is no longer pink. Add spaghetti sauce, salt, black pepper, pasta, and water. Cook until pasta is done.
Place mixture into prepared dish. Bake, covered for 25 minutes. Remove from the oven and top with cheese. Return to the oven and bake, uncovered, for 15 more minutes, or until thoroughly heated and the cheese has melted.
2 pounds Tilapia 1 lemon
2 Tbsp butter
1 tsp sea salt
1 tsp parsley flakes
1 tsp garlic powder coconut oil
1. Lightly coat bottom of baking dish with coconut oil. Place tilapia in the dish; pour lemon juice over the fish.
2. Top fish with butter, sea salt, garlic powder, and parsley flakes.
3. Place in the oven at 400 ° F and bake for 15 – 20, or until the fish easily flakes apart.
Salmon with Pine Nuts
1/3 pound pine nuts
4 6 oz wild, red Alaskan salmon filets
4 Tbsp olive oil
¼ tsp sea salt pepper
3 oz organic butter, cold
1 small lemon
½ tsp rosemary
1. Rinse salmon with cold water and pat dry. Rub salmon with olive oil; salt and pepper both sides. Add 1 tablespoon of olive oil to iron skillet or fry pan over medium heat. If olive oil smokes reduce heat. Sauté filets until firm to touch.
2. Place equal pads of butter on each fillet. Cover salmon and butter pads with rosemary, lemon and pine nuts. Remove from heat.
3. Add remaining olive oil and pine nuts to the pan and cook on low heat until butter pads are melted. Serve with your favorite vegetable.
Beef with Peppers and Tomatoes
2 lbs. grass fed ground beef
2 organic bell peppers (red or green)
2 Tbsp olive oil
1 small chopped organic onion or 2 Tbsp organic onion Flakes
1 tsp minced garlic
½ tsp sea salt
½ tsp pepper
4 medium to large organic tomatoes (chopped)*
1 tsp dried thyme or Italian seasoning
* You can substitute a can of chopped tomatoes for fresh ones, but the fresh tomatoes really do make this dish taste better.
1. Chop the bell peppers and onion and sauté in olive oil over medium heat.
2. Add the ground beef and seasonings. Brown the ground beef.
3. Add the tomatoes, and cook until the tomatoes are tender and turn to sauce.
4. Serve with a vegetable of your choice. Use your leftovers and make a Taco Salad!
Add some cooked black beans to the leftovers.
Season with chili powder. Reheat and serve over a vegetable salad. Add some grated organic or raw cheddar cheese, a tablespoon of sour cream and a slice of avocado.
Cauliflower Crust Veggie Pizza
2 cups cauliflower florets
1/2 cup shredded mozzarella cheese
1 tbsp olive oil
1/2 cup tomato sauce mixed with 1/2 tsp Italian seasoning, 1/2 tsp minced garlic, and 1/2 tsp sea salt
1/2 cup mushrooms
1/2 cup sliced olives
- Preheat oven to 425 degrees.
- Grease cookie sheet with butter or coconut oil.
- Grate the cauliflower with a cheese grater.
- Place in water in a stainless steel pan and cook for 12 minutes.
- Mix together the grated cauliflower, egg, and half of the cheese.
- Transfer to the cookie sheet, and using your hands, pat out into a round about1/4” thick.
- Brush olive oil over top of crust.
- Bake for 15 minutes. Remove from oven.
- Add tomato sauce, remaining cheese, mushrooms, and olives.
- Return to oven for 5–10 minutes, just until cheese is melted.
2 pounds skinless, boneless chicken breast
2 Tbsp coconut oil
1 green or red bell pepper, organic, sliced
1 red bell pepper
1 white onion
2 cloves of garlic (finely chopped)
1 tsp sea salt
1 tsp cumin
1 tsp chili powder
1 15 oz. can of black beans
1. On a medium setting, heat coconut oil and a little water in a large skillet, add chicken breast. Sprinkle with half of sea salt and garlic and cook until white throughout.
2. Remove chicken and let cool (using a knife and a fork, pull apart the chicken breast until shredded)
3. In same skillet, add enough water to cover the bottom. Add sliced bell peppers and onion. Add the remaining garlic and sea salt. Cook for 5-10 minutes. Add chicken back into skillet with the peppers and onions. Add cumin and chili powder. Cook until veggies are tender.
4. Serve with cooked black beans.
1 gallon filtered or spring water
4 stalks celery, chopped
1 med yellow onion, chopped
1 clove garlic, chopped
3 in. fresh ginger, grated
1 whole chicken or chicken parts (free-range or organic)
1 chicken soup bones (if you have them)
3 Tbsp sea salt
1. Fill large stockpot with water and apple cider vinegar. Let stand while preparing vegetables and chicken.
2. Add all ingredients and bring to a rolling boil, then reduce heat and simmer, covered, on low a minimum of 6 hours. The longer the stock simmers, the better it will taste and the more nutritious the result will be.
3. When stock is finished, let cool and strain liquid into a deep saucepan or stockpot. The vegetables and bones can be discarded. The chicken can be cut up and saved for use in other recipes. The stock may be used immediately or stored in the refrigerator for future use.
Yields approximately 4 quarts of stock, less (as little as 3 quarts) if cooked longer or on ‘a higher heat. Can be eaten as Chicken Soup or used to make other soups and chicken recipes.
Serving Size: 1 cup.
Chicken Almond Stir-Fry
For the stir-fry:
3 Tbsp coconut oil
3 cups broccoli
1 cup sliced mushrooms
3 celery stalks, chopped
1 cup snap peas
1/2 cup water chestnuts
3 scallions, chopped
2 tsp Asian sesame oil
1 cup lightly toasted almonds
(Place almonds onto a cookie tray and bake in oven at 250°F for 25 minutes) can substitute with walnuts.
For the marinade:
3 Tbsp Bragg’s liquid aminos
¼ cup coconut milk, full fat, no sugar
¼ tsp pepper
3 cloves of garlic, minced
2 Tbsp minced fresh ginger
1 Tbsp extra-virgin olive oil
2 pound chicken breast, cut into 1/2 -inch strips or squares
Marinade for approximately 15 minutes
1. Heat wok or large skillet. Add 1 tablespoon of coconut oil. Stir- fry the broccoli over medium heat for 3-4 minutes.
2. Remove from pan and set aside. Add remaining coconut oil and stir-fry mushrooms, celery, and snap peas for 2-3 minutes. Remove and set aside.
3. Remove chicken from marinade and add chicken only to the wok, add 2 teaspoons sesame oil and stir-fry the chicken until white throughout, about 5 minutes.
4. Add remaining vegetables, chestnuts, scallions and almonds and mix well.
5. Remove from heat and serve. Try topping stir fry with tamari, sesame oil, or other favorite Asian or Thai seasoning.
1 Tbsp coconut oil
½ cup chopped onions
2 med garlic cloves, minced
1 1/2cups chopped celery
1 cup chopped green pepper
1 ½ lb ground bison or grass-fed beef
2 tsp thyme leaves
2 tsp chili powder 2 tsp ground cumin ½ tsp sea salt
1 8 oz can tomatoes (with no added sugar)
1 12 oz jar salsa (homemade or all-natural)
1. In large skillet or crockpot on medium to high, melt oil and sauté onions, garlic, celery, and pepper until onion is translucent, 3-4 minutes.
2. Add ground meat, thyme, chili powder, and cumin, and cook, stirring frequently, for 5-6 min.
3. Pour salt, tomatoes, and salsa into pot. Cover, reduce heat and simmer for minimum of 1 hour. Crockpot on low can simmer for quite a few hours.
4. Serve alone or with Mashed Faux-tatoes.
Coconut Curry Chicken
2lb boneless, skinless chicken breast
1 can coconut milk
2 cups broccoli
1 cup mushroom
1 Tbsp curry powder
1 tsp minced garlic
1 tsp minced ginger
Salt to taste
1. In a large skillet, add coconut milk, chicken, broccoli, mushrooms, and chopped onion and cook on medium high for fifteen minutes.
2. Add curry powder, garlic, ginger, and salt and cook over medium low heat for fifteen minutes.
Grilled Turkey Legs
8 Turkey legs (2 per person)
3 Tbsp olive oil
1. With a pair or kitchen scissors, cut through the tendons at the base of the turkey legs.
2. Baste turkey legs with olive oil. Cover with Italian seasoning and sea salt.
3. Place turkey legs on grill on medium heat. Cook until golden brown. A broiler can also be used. Place turkey legs on a broiler pan and set oven to broil setting. Watch carefully, and cook until golden brown.
1 pound organic Free Range Ground Beef
1 Box Lasagna noodles
1 jar Organic pasta sauce
15 oz. part skim milk ricotta cheese
6 oz. ittalian blend cheese
6 oz. mozzarella cheese
1 range free egg
Cook ground beef (break into small pieces)
Cook past noodles according to directions on box
In medium bowl mix ricotta, egg, 1 cup of Italian blend cheese and 1 cup of mozzarella
Add pasta sauce to chopped ground beef
In a 8 x 11 inch baking dish add a thin layer of sauce mixture to bottom of dish
Make a layer of noodles on top of sauce
Add layer of ricotta
Add layer of both cheeses
Add layer of sauce on top
Repeat layers one more time
Top it off with mozzarella cheese
Cover with foil
Bake on cooking sheet in 375 degree oven for 35 minutes
Remove foil and bake another 10 minutes.
Let sit for 10 minutes before cutting and serving
Mexican Chicken and Rice
1 tablespoon cooking oil
1 pound boneless chicken breast or thighs (cut into cubes)
½ cup of chopped onions
1 green bell pepper, seeded and chopped
10oz low salt canned corn, drained
1 cup chicken broth
1 cup taco salsa
1 ½ cup Minute Rice (must be instant)
½ cup shredded cheddar cheese (optional)
Heat oil in large skillet on medium high heat.
Add chicken, onion, and bell pepper.
Heat for 25 minutes or until chicken is cooked through.
Add corn or mixed veggies, broth and salsa and bring to a boil. Stir in rice and cover.
Remove from heat
Let stand for 5 minutes then fluff with fork
Pot Roast with Sauerkraut
4 pound rump roast, bottom round, or brisket
Salt and Pepper
2 Tbsp. coconut oil
¾ cup chopped onions
1 tsp thyme leaves
¼ tsp Oregano
2 pound sauerkraut
2 bay leaves
2 cups beef or chicken broth
4 medium celery roots
2 cups chopped tomatoes or 1 can diced tomatoes
4 stalks celery
4 medium carrots
Season the beef with salt and pepper. In a large oven melt coconut oil and brown meat with the onions
Cover with sauerkraut, tomatoes, and bay leaves
(May use crockpot after browning beef) Simmer several hours until tender
Add veggies after about one and a half hours
Cover and continue to simmer
Touchdown Chicken Fajitas
4 skinless, boneless chicken breast halves
1/2 cup bottled Italian salad dressing
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
2 small red, green, and/or yellow sweet peppers, quartered lengthwise and seeded
1 cup chopped, peeled jicama
1 15-ounce can black beans, rinsed and drained
1 large tomato, chopped
1 medium avocado, halved, seeded, peeled, and chopped
1/2 cup snipped fresh cilantro
8 10-inch flour tortillas, warmed
1 16-ounce jar salsa
1. Place chicken in plastic bag set in a shallow dish. For marinade, combine dressing, chili powder, and cumin. Pour over chicken; seal bag. Marinate in the refrigerator 1 to 24 hours, turning bag occasionally. Drain chicken, reserve marinade. Brush marinade over sweet peppers and onion. In a large bowl toss together jicama, black beans, tomato, avocado, and cilantro; set aside.
2. For a charcoal grill, place chicken, peppers, and onion on rack of an uncovered grill directly over medium coals. Grill until chicken is no longer pink (170 degree F) and vegetables are crisp-tender, turning once halfway through grilling (allow 12 to 15 minutes for chicken and 8 to 10 minutes for vegetables).
3. Remove chicken and vegetables from grill; carefully slice into thin bite-size strips. Spoon chicken and vegetable mixture onto tortillas. Top with bean mixture and salsa. Top with shredded cheese and sour cream, if desired. Roll up. Makes 8 servings.
*To warm tortillas: Wrap tortillas tightly in foil. Heat in a 350 degree F oven about 10 minutes or until heated through. Or, place on edge of grill and heat 10 minutes, turning once.
1 lb free-range ground turkey
½ cup finely chopped celery
¼ cup chopped red onion
1 Tbsp fresh or dried tarragon leaves
1 Tbsp dijon mustard
½ tsp all purpose seasoning, organic or Spike, or ½ tsp sea salt
¼ tsp pepper
3 Tbsp olive oil, cold pressed organic
1. Preheat frying pan and 3 tablespoons olive oil on low heat. Can also be cooked in broiler pan in the over. In mixing bowl, combine ground turkey with celery, onion, tarragon, and mustard.
2. Add all purpose seasoning, pepper, and eggs. Mix thoroughly.
3. Shape into patties. Place on frying pan or broiler pan. Increase to medium low heat. Fry for approximately 7 minutes a side and browned. Serve immediately.
Stir-Fried Shrimp and Broccoli Dinner
1 pound fresh or frozen medium shrimp in shells and/or 12 ounces fresh or frozen scallops
1/3 cup water
1/4 cup soy sauce
2 tablespoons rice vinegar or 1 tablespoon cider vinegar
1 tablespoon cornstarch
1-1/2 teaspoons sugar
1 tablespoon cooking oil
2 cloves garlic, minced
2 cups broccoli florets
1 cup thinly bias-sliced carrot
1 small onion, halved lengthwise and sliced
1 cup sliced fresh mushrooms
2 cups hot cooked rice or 8 ounces packaged dried vermicelli or fusilli, cooked and drained
1/4 cup cashews or sliced almonds, toasted
1. Thaw shrimp or scallops, if frozen. If using shrimp, peel and devein shrimp, leaving tails intact. If using scallops, cut any large scallops in half. Rinse shrimp or scallops; pat dry with paper towels. Set aside. In a small bowl combine water, soy sauce, vinegar, cornstarch, and sugar; set aside.
2. Heat oil in a wok or a12-inch skillet over medium-high heat. (Add more oil as necessary during cooking.) Cook and stir garlic in the hot oil for 15 seconds. Add broccoli, carrot, and onion. Cook and stir for 3 minutes. Add mushrooms; cook and stir for 1 to 2 minutes more or until vegetables are crisp-tender. Remove vegetables from wok with slotted spoon. Stir soy sauce mixture. Add to wok; cook and stir until slightly thickened and bubbly. Add shrimp or scallops; cook about 3 minutes or until shrimp or scallops are opaque. Stir in vegetables; heat through. Serve with rice or pasta and sprinkle with cashews.
3. Makes 4 servings (1 cup stir-fry + 1/2 cup rice
Holiday Roast Turkey
1 organic turkey
½ pound butter
½ teaspoon dried sage
½ teaspoon dried thyme
½ teaspoon dried marjoram leaves
½ teaspoon crushed rosemary
Preheat oven to 425ºF. Rinse the turkey inside and out and then pat dry, stuff (if desired), and truss. Cut a piece of cheesecloth to a length that will cover the turkey and unfold to a single thickness. Melt ½ pound of butter in a small saucepan and add the dried sage, thyme, marjoram and rosemary. Place cheesecloth in the pan and completely saturate. (you can also brush skin with herbed olive oil and baste every 15 minutes.
Place turkey in oven and reduce heat to 325ºF. After 15 minutes, drape butter-soaked cheesecloth over the turkey so that it is completely covered. After an hour, baste the turkey every 15 minutes or so, to keep the cheesecloth moist (you can use leftover butter as well). Remove the cheesecloth for the last 30 minutes of cooking time for crisp skin. Allow the turkey to sit for at least 20 minutes before carving.
Shaved Spicy Beef Roast
4 pounds grass fed bottom round, chuck roast, or sirloin roast
4-6 cloves garlic, sliced thin
1 cup filtered water
2 bay leaves
1 tablespoon crushed red pepper or ½ cup any spicy peppers, diced or sliced (jalepeno, ancho,
1 tablespoon oregano
1 tablespoon freshly ground black pepper
1 tablespoon sea salt
Preheat the oven to 250 degrees. Use a knife to make slits to put the garlic slices in throughout the
roast. Pour the water into a deep baking dish (make sure the dish is not to large – not much bigger
than the roast). Add the roast and all of the seasonings. Cover and bake for 2 hours – basting
every 30 minutes.
Remove the beef and let it rest for 15-20 minutes. Using a very sharp knife, cut the beef into very
Skim the excess grease from the liquid in the pan and place the sliced beef back in the spicy broth.
Let sit for 15 minutes to let the meat absorb the juice.
Slow cooker option: Combine all ingredients in the slow cooker. Set the slow cooker to low and
cook until the beef is fork tender; about 9 hours.
Grass Fed Beef Sausage
2 pounds grass fed beef
2 tsp sea salt
2 tsp black pepper
1 tsp sage leaves
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp nutmeg
1/4 tsp cayenne pepper
1/2 tsp red pepper flakes
1/4 tsp ground coriander
Mix ingredients. Shape into patties and cook on low-med heat until done. These can also be frozen for a quick breakfast later on.
1 tablespoon coconut or grapeseed oil
1/2 chopped or grated onion
1/4 teaspoon dried thyme (or whatever other spice you like)
2 cloves garlic, chopped or pressed
1 cup (approx.) of any of the following: organic grated zucchini, chopped asparagus, chopped baby
bella mushrooms, spinach, artichoke hearts
1/2 cup – 3/4 cup (approx) any of the following cheeses: raw cheddar, goat cheese, fontina,
1/2 teaspoon sea salt (divided)
8 organic, cage free eggs
1 cup almond milk, raw milk, goat milk
2 tablespoons organic dijon mustard
2 tablespoons chopped fresh parsley (or 1 tablespoon dried parsley)
Black pepper to taste
3 slices Ezekiel (or any sprouted whole wheat bread), crusts removed and cut into cubes (optional)
Heat the oil in a large skillet over medium heat. Add onion, thyme, and garlic and cook until soft.
Add in the vegetables and 1/4 teaspoon of the salt and cook until cooked but still crisp. Set aside.
Whisk together eggs, milk, mustard, parsley, pepper and remaining 1/4 tsp sea salt.
Butter a 9×13 baking dish and place the bread across the bottom. Spread veggie mixture over the bread then sprinkle with 1/2 of the cheese. Pour the egg mixture over the vegetables and top with remaining cheese. Let stand for about 10-15 minutes to let the bread soak up some of the liquid.
Bake in a 375º oven for about 30 minutes or until firm in the center and browned on top.
Let stand for about 10 minutes before cutting into squares and serving.
Avocado Dressing or Veggie Dip
1 ripe avocado, chopped
1 Tbsp chopped shallot (approximately 1 small shallot)
¼ cup organic whole fat sour cream
¼ cup organic whole fat plain yogurt
1 tsp apple cider vinegar Salt and pepper to taste Garlic powder to taste
1. Chop avocado and shallot, add to food processor or blender.
2. Add the remaining ingredients and process or blend until smooth.
3. Serve as a salad dressing or use as a delicious veggie dip!
Makes approximately 1 to 1 ½ cups of dip.
Bleu Cheese Dressing or Dip
1 pack organic Bleu cheese crumbles
16 oz container of organic whole fat plain yogurt 6-8 oz organic whole fat sour cream
3 Tbsp Vegenaise® (be sure that the mayonnaise substitute is made with grape seed oil and not canola oil) Splash of milk
Salt and pepper to taste
1. Add all ingredients together and mix well.
2. Season with salt and pepper to desired taste.
3. Refrigerate overnight before serving.
2, 1g tomato
1 yellow onion chopped
2 cans chopped green chilli
1 ½ Tbsp minced garlic
1 Tsp salt
1 Tsp garlic powder
1 Tsp Pepper
1 Tbsp Creole
Grainless Vegetable Nut Stuffing
½ large sweet (vidalia) onion, coarsely chopped
1 large bulb fennel (white part only) cut in half, then cut lengthwise into 1/4 inch-wide strips
4-5 stalks celery (including leaves), chopped
¼ cup extra virgin olive oil
1 cup organic chicken broth
½ teaspoon rubbed sage
¼ teaspoon oregano
½ –1 cup chopped walnuts (matter of preference)
½ cup raw sunflower seeds (soaked if possible)
8 ounces mushrooms, chopped
sea salt and ground pepper to taste
2 tablespoons chopped fresh parsley
½ –1 lb ground turkey, turkey sausage, or chicken sausage, crumbled and cooked on the stovetop
Heat oil in a deep saute pan. Add onions, fennel and celery. Heat on medium for several minutes until vegetables are lightly browned.
Add chicken stock, bring to a boil, reduce heat to low and cover pan. Simmer ingredients for 20 minutes. Add sage, oregano and salt and pepper to taste. Add walnuts and sunflower seeds, cover and continue to cook mixture, stirring occasionally, for 5 minutes.
Add mushrooms and meat (if desired), cover and cook on medium for an additional 10-12 minutes, stirring occasionally. If there is excess liquid, cook uncovered to reduce. If the mixture is too dry, add more chicken stock, a little bit at a time.
Check seasonings and add additional salt and pepper if needed.
Sprinkle with chopped parsley.
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
½ cup extra-virgin olive oil
3 garlic cloves, pressed
2 teaspoons finely chopped fresh thyme (or ½ tsp dried thyme)
1 teaspoon finely chopped fresh basil (or ¼ tsp dried basil)
2 large red onions, thinly sliced
3 bell peppers (any color), sliced
1 1-pound eggplant, quartered lengthwise, cut into slices
2 organic yellow squash cut into rounds
2 organic zucchini cut into rounds
15-20 brussels sprouts (cut larger ones in half)
Coarse kosher salt
Optional (Core Plan Additions)
orgainic sweet potatoes
Whisk vinegar and mustard in medium bowl. Gradually whisk in oil. Stir in garlic, thyme, and basil and season to taste with salt and pepper. Preheat oven to 450°F. Toss vegetables with the dressing; toss to coat. Divide between 2 large rimmed baking sheets. Roast until vegetables are tender and slightly brown around edges, about 35 minutes.
Low Fat Chicken and Asparagus Crepes
1 cup nonfat sour cream
6 tablespoons honey
1 tablespoon lemon juice
2 teaspoons curry powder
1/2 teaspoon salt
1/8 teaspoon ground red pepper, or to taste
1 1/2 pounds boneless skinless chicken breasts, cooked and cut into 1-inch cubes
1 pound asparagus, cooked, cooled and cut into 1-inch pieces
1 red bell pepper, diced
2 green onions, thinly sliced
Low-Fat Honey Crêpes (see recipe)
Fresh parsley or cilantro sprigs (optional)
Combine sour cream, honey, lemon juice, curry powder, salt and ground red pepper in large bowl until well blended. Add chicken, asparagus, bell pepper and green onions; toss to coat evenly with dressing.
Spoon 1/3 cup chicken mixture down center of each crêpe. Fold and roll crêpes to enclose chicken mixture. Garnish with parsley sprigs, if desired.
Low Fat Honey Crepes
2 cups nonfat milk
1 cup all-purpose flour
2 egg whites
1 tablespoon honey
1 tablespoon vegetable oil
1/8 teaspoon salt
Combine all ingredients in blender or food processor; blend until smooth. Rub 8-inch nonstick skillet with oiled paper towel or spray lightly with nonstick cooking spray; heat over medium-high heat.
Spoon 3 to 4 tablespoons crêpe batter into skillet, tilting and rotating
skillet to cover evenly with batter. Cook until edges begin to brown.
Turn crêpe over and cook until lightly browned.
Remove crêpe to plate to cool.
Repeat process with remaining batter. Crêpes may be refrigerated 3 days
or frozen up to 1 month in airtight container.
Low-fat Summer Trifle
1/2 cup fat free half-and-half
1 oz. lemon juice
1/4 cup granulated sugar
1/2 cup low fat cream cheese
1 cup fresh or thawed frozen blueberries
2 cups fresh or thawed frozen strawberries, sliced
16 packaged ladyfinger cookies
In a medium bowl, blend the cream cheese, half and half, lemon juice, and sugar
until smooth. In a clear 1-qt. glass bowl, layer the ingredients—
start with 4 ladyfingers on the bottom, then a layer of strawberries, then a layer of the cream cheese mixture, then a layer of blueberries— repeat until all the ingredients are used.
Cover the bowl with plastic wrap and refrigerate for at least an hour before serving.
¼ cup whole organic flax seeds
¼ cup sunflower seeds
¼ cup raw organic almonds or walnuts
¼ cup raw dehydrated coconut flakes, unsweetened
½ can chilled coconut milk
¼ tsp cinnamon
1. In dry blender or food processor, pour flax seeds, almonds, and coconut flakes through opening in top of cover. Replace removable cap and continue processing until ingredients are reduced to a chunky, grain-like consistency, about 1 minute.
2. Stop motor, scrape down to loosen mixture in bottom of blender or work bowl, if necessary. Add cinnamon and process a few more bursts until blended.
3. Scoop out ¼ cup mixture per serving. Pour roughly equal amounts, 1/4-1/3 cup, coconut milk or other milk per serving over cereal and enjoy.
4. Can be enjoyed cold or let stand a few minutes and warm slightly on stovetop for
a hot” cereal experience. Flax seeds will thicken mixture as it sits.
Grainless Pumpkin Muffin Recipe – Gluten-Free Muffins
½ can sugar-free pure pumpkin puree (7.5 ounces)
2 organic free-range eggs
¼ teaspoon pure stevia extract, or to taste
4 tablespoons organic butter, melted
1 teaspoon pure vanilla extract
¾ teaspoon baking powder
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
¼ teaspoon ground ginger
½ teaspoon sea salt
1 ½ teaspoons cinnamon
1 cup almond flour
½ cup finely chopped walnuts
Core plan only: handful of raisins or chopped dates
- Preheat oven to 325 degrees.
- Line a muffin pan with unbleached paper liners or silicone muffin cups.
- In a large mixing bowl, combine all ingredients except almond flour and walnuts with a hand mixer until well mixed.
- Stir in the almond flour and walnuts until incorporated. Batter will be very thick.
- Spoon batter into muffin cups and try to smooth the tops as much as possible.
- Bake for 25–30 minutes or until a toothpick comes out clean.
Lemon Pepper Green Beans
3 lb fresh green beans
2 Tbsp coconut oil or butter (raw or organic)
2 cloves garlic, minced
¼ cup lemon juice
2 tsp grated lemon rind or 2-3 drops lemon oil pepper
¼ tsp sea salt
1. In large heavy skillet over high heat, stir-fry green beans and garlic in coconut oil or butter until crisp tender.
2. Reduce heat to medium; add lemon juice, lemon peel, pepper, and salt. Cover and let steam for 2-3 minutes, stirring occasionally. If you desire, they may steam for as much as 10 minutes, yielding a very soft, delicate flavor.
3. Transfer to serving bowl and serve immediately.
1 med head fresh cauliflower, about 1 ½ lbs
¼ cup organic or raw butter
¼ cup organic or raw half and half or crème fraiche (optional; if not used, double the amount of butter)
3/4 tsp sea salt
5-8 grinds black pepper
Minced chives (optional)
1. Steam cauliflower until tender in steamer basket or small amount of water in saucepan and drain.
2. In food processor, blend cauliflower, butter, cream, sea salt, and pepper, until smooth.
3. Transfer to a serving bowl. Serve immediately.
Raw Sauerkraut Recipe
- 1 whole green cabbage
- 1 tablespoon grated fresh ginger
- 2 carrots, grated
- Celery juice
- Starter culture
- Grate, shred, or slice the cabbage thinly, except for the outer leaves (set them aside). Shred the carrots and ginger, and add to the cabbage.
- Mix the starter culture in the celery juice, making sure it’s completely dissolved. Add the juice to your vegetables, spreading it out evenly.
- Put as much as sauerkraut in a ceramic pot or glass container as you can.
- Get a masher, and mash the vegetables down. This will release more juices in your sauerkraut and eliminate any air pockets.
- Place a cabbage leaf on top of your sauerkraut, and tuck it down the sides. Cover the jar with the lid loosely (Fermentation produces carbon dioxide, which will expand the jar).
- Store the container in a place with a controlled temperature, like a cooler, for 5 to 7 days. On the seventh day, transfer the sauerkraut to the refrigerator.
Soups + Salads
Asian Chicken Salad
2 cups cooked chicken, skin removed, cut into bite-sized pieces
4 cups cabbage, shredded
1 cup mushrooms, sliced
1 cup carrots, grated
2 tablespoons cilantro, chopped
1 cucumber, thinly sliced
3 green onions, thinly sliced
1 mandarin orange or tangerine, divided into sections
1/2 cup nonfat Asian or Oriental-style salad dressing
1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro,
cucumber, and dressing.
2. Top with green onions and tangerine sections. Pepper to taste.
Black Bean Soup
2 cans organic black beans (drained)
1 cup water
¼ cup chopped white onion
¼ cup chopped green onions
3 cloves finely chopped garlic
2 tsp cilantro
2 Tbsp coconut oil
Sea salt to taste
Chili powder to taste
Cumin powder to taste
Hot sauce to taste
1. In a food processor or a blender puree I can of black beans with 1 cup water. You will place the remaining can of whole black beans into the soup in step 3.
2. In a medium sauce pan sauté onions and garlic in 2 tablespoons coconut oil.
3. When vegetables are tender, add the black beans and water from the blender, remaining can whole black beans, and stir on a medium-low heat. Add sea salt, chili powder, cumin and hot sauce to taste.
4. Can top with raw and/or organic sharp cheddar cheese, and a scoop of plain whole fat organic yogurt.
Creamy Broccoli Soup
2 Tbsp coconut oil
2 scallions, coarsely chopped
1 large red bell pepper
3 cloves garlic, minced
1 large head fresh broccoli, washed and chopped
1 Tbsp basil leaves, dried
2 cups chopped spinach, kale, turnip greens, collards, or Swiss chard
2 quarts vegetable or chicken broth (homemade or organic/free-range – for homemade see chicken stock recipe)
1 can coconut milk
1 tsp sea salt
1 Tbsp curry powder
1. In large soup pan, melt coconut oil. Add scallions, red pepper and garlic. Cover on medium heat for 3-4 minutes.
2. Add chopped broccoli puree to soup pan. Cook covered over medium heat, stirring, until broccoli turns bright green. Remove ¼ of cooked broccoli.
3. Add basil and additional chopped greens such as chopped spinach or mustard greens. Cook covered for 3-4 more minutes.
4. Transfer vegetables, except the ¼ cooked broccoli, into food processor, blender or vita mix. Add a little coconut milk and puree contents.
5. Transfer puree, cooked whole broccoli into soup pot and add chicken broth, remaining coconut milk, salt, and curry. Reheat gently and stir.
3-4 cups cooked chicken (free-range or organic)
2-3 cups diced celery
2 Tbsp chopped green onions
I Tbsp lemon juice
2/3 cup Vegenaise with grapeseed oil
¼ cup walnuts or pecans, coarsely chopped
1/4 tsp sea salt pepper
1. In large bowl or lightly greased casserole, mix all ingredients together until combined. (To serve as salad, refrigerate or serve immediately on lettuce or spinach leaves.)
2. To serve as casserole, preheat oven to 350°F. Transfer chicken salad to lightly casserole dish greased with grape seed or coconut oil. Top with raw or organic parmesan or cheddar cheese if desired.
Bake for 15-18 minutes or until warmed through.
Watercress Almond Salad
3 Tbsp fresh lemon juice
1 Tbsp Dijon mustard
¼ cup extra virgin olive oil
½ tsp tamari (a type of wheat-free soy sauce) or Bragg’s liquid aminos
3 bunches watercress, washed and stemmed
3 sticks heart of palms, cut ½ inch pieces
2 Tbsp raw almonds, soaked and dried in oven at 150 degrees or use raw and chopped
3 Tbsp crumbled feta 2 tsp cilantro
1. In jar or glass measuring cup, combine lemon juice, mustard, olive oil, tamari, and cilantro. Whisk to blend.
2. Wash and stem watercress. Place in large serving bowl. Drizzle on desired amount of salad dressing and lightly toss to coat. Divide salad onto serving plates. Top with hearts of palm, almonds, and feta. Serve immediately.
1 tablespoon butter
1/2 onion, chopped or grated
2 – 15 oz cans of pumpkin puree
3 cups organic chicken or vegetable broth
1 bay leaf
2 teaspoons xylitol or stevia to taste
2 teaspoons curry powder
1/2 teaspoon nutmeg
1/2 teaspoon white pepper
1/2 teaspoon ground coriander (I like to crush my own)
1/4 cup coconut milk
2 tablespoons walnut oil
Saute onions in butter in a large saucepan until translucent. Stir in the pumpkin, broth and all of
the spices. Simmer for 15-20 minutes uncovered. Remove the bay leaf and transfer to a blender
(or use a hand held immersion blender). Add the coconut milk and walnut oil and blend. Pour
back into the saucepan and heat. Do not boil.
Italian Meatball Soup
½ cup parmesan cheese
1 small onion
1 teaspoon sea salt
½ teaspoon pepper
1 teaspoon garlic powder
2 pounds ground turkey
2 tablespoons coconut oil
1 quart organic chicken broth
1 cup spinach, chopped
1 teaspoon onion powder
1 tablespoon chopped parsley
1 teaspoon sea salt
½ teaspoon pepper
½ teaspoon garlic powder
In a bowl, combine all meatball ingredients. Shape into 1 inch balls. Fry in coconut oil until done.
Set aside. Mix other ingredients in a saucepan and bring to a boil. When spinach is wilted, add meatballs in to the soup and serve.
Chicken Scampi and Gorgonzola Cheese Salad
5 Tbsp extra virgin olive oil
5 cloves garlic, chopped
1 Lb organic free range skinless chicken breast, cubed ½ cup fresh Lemon juice (approximately 3 Lemons) Sea Salt and Pepper to taste
3 Tbsp unsalted organic butter
¼ cup fresh parsley, chopped
½ lb mixed organic baby greens or field salad mixture ¼ cup crumbled organic gorgonzola cheese
1-2 Tbsp Coconut oil
1. In a medium pan, sauté chicken in coconut oil over medium heat to cook through.
2. In another pan, place 3 tbsp of the olive oil and the chopped garlic clove. Cook on Low temperature for 2 minutes, do not let garlic brown.
3. Turn heat to medium temperature and add the chicken to the olive oil and garlic pan. Add 2 tbsp of the lemon juice. Season with salt and pepper. Cook for approximately 5 minutes.
4. Remove chicken from pan and set aside.
5. Deglaze pan with the remaining lemon juice and olive oil. Add butter and stir until melted. Taste sauce and season with salt and pepper.
6. Return chicken to pan, add parsley and toss in mixture to coat chicken.
7. Remove from heat. Place salad greens on plate, spoon chicken and sauce over the greens.
Sprinkle with gorgonzola cheese and serve.
Wilted Spinach Salad w/ Bacon
1 package baby spinach (about 9-10 oz) or that much washed spinach leaves
2 Tablespoons grapeseed oil
4-5 pieces of organic turkey bacon, chopped
¼ cup onion, grated or minced
1 clove garlic
2 Tablespoons apple cider vinegar
Sea salt and pepper to taste
2 teaspoons xylitol or stevia to taste
Chopped hard boiled egg, mushrooms, red bell peppers (optional)
Put the spinach (and optional vegetables if desired) in a large bowl. Fry the bacon in the grapeseed oil until crisp. Remove, drain on paper towels and chop. Keep the leftover oil in the pan and cook the onion in the fat for 2-3 minutes, and then add the garlic – cook for 15-30 seconds but DO NOT let the garlic brown. Add the vinegar, and scrape up the brown bits in the pan. Add the salt, pepper, and xylitol. Stir to dissolve, and pour the dressing over the spinach. Top with the chopped bacon.
Strawberry Waldorf Salad
4 medium apples-chopped
3 medium celery stalks-chopped
1 cup seedless grapes-sliced
1 cup light strawberry yogurt
11 whole natural almonds-choppedDirections
Chop apples, celery and grapes.
Using a food chopper, chop almonds.
Mix all ingredients together and chill for one hour.
Now you have a light, low fat snack!
2 cups pumpkin puree
1 Tbsp vegetable oil
1 pastry for a 9-inch single crust pie
½ tsp ground ginger
½ tsp ground cinnamon
1 tsp salt
4 eggs, lightly beaten
1 cup honey, warmed slightly
½ cup milk
½ cup heavy whipping cream
In a large bowl, blend together 2 cups pumpkin puree, spices and salt. Beat in eggs, honey, milk and cream.
Pour filling into pie shell
Bake at 400 degrees for 50 to 55 minutes or until a knife can be inserted and removed and comes out clean
Cool on a wire rack before serving.