1 © 2016 moov, llc€¦ · 1 © 2016 moov, llc the statements made herein have not been evaluated...

1

© 2016 Moov, LLC

The statements made herein have not been evaluated by the Food & Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

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CONTENTS

Meal Plans ........................................................................................................................................ 8

Smoothies ...................................................................................................................................... 14

MOOV POWER SMOOTHIE ........................................................................................................ 15

GREEN SMOOTHIE MADNESS ................................................................................................... 15

SPINACH & PUMPKIN SEED POWER SMOOTHIE ..................................................................... 16

CRANBERRY BLISS SMOOTHIE ................................................................................................. 16

CHOCOLATE-COVERED BERRIES SMOOTHIE .......................................................................... 17

FIG POWER SMOOTHIE ............................................................................................................. 17

CHOCOLATE AND KALE SMOOTHIE ......................................................................................... 18

GREEN CHIA SMOOTHIE ............................................................................................................ 18

Homemade Milks ........................................................................................................................... 20

HEMP MILK ................................................................................................................................. 20

ALMOND MILK ............................................................................................................................ 20

Dips ................................................................................................................................................. 22

3

GUACAMOLE............................................................................................................................... 22

BEAN-LESS HUMMUS ................................................................................................................. 23

DELICIOUSLY DETOXING PESTO .............................................................................................. 23

LEMON SWEET POTATO DIP..................................................................................................... 24

SPINACH HEMP DIP ................................................................................................................... 25

Salads ............................................................................................................................................. 28

CUCUMBER AND RADISH SALAD WITH YOGURT AND CUMIN .............................................. 28

GARLICKY LEAFY GREENS ......................................................................................................... 29

SPINACH SALAD WITH WARM BACON DRESSING .................................................................. 30

BROCCOLI, BACON, AND CHEDDAR SALAD ........................................................................... 31

KALE & BRUSSELS SPROUTS SALAD ........................................................................................ 32

Soups and Stews ............................................................................................................................ 35

SLOW COOKER CREAM OF CHICKEN AND WILD RICE ........................................................... 35

CARROT ORANGE SPICE SOUP ................................................................................................. 36

LENTIL SOUP .............................................................................................................................. 37

PARSNIP CREAM SOUP .............................................................................................................. 38

4

BEEF STEW WITH MOROCCAN ROASTED VEGETABLES ........................................................ 39

EMERALD CITY SOUP ................................................................................................................. 40

COCONUT SHRIMP SOUP .......................................................................................................... 42

CROCKPOT JAMBALAYA SOUP ................................................................................................ 43

CHICKEN AND SHRIMP SOUP ................................................................................................... 45

Sides ............................................................................................................................................... 48

CANDIED BACON ....................................................................................................................... 48

ROASTED ROOTS WITH GARLIC SAUCE ................................................................................... 49

SHAMELESS LOX ........................................................................................................................ 50

ITALIAN MASHED CAULIFLOWER WITH ROSEMARY TOMATO SAUCE ................................. 51

CABBAGE & BEET SLAW ............................................................................................................ 52

GRAIN-LESS BAGELS .................................................................................................................. 53

CAULIFLOWER FRIED RICE ........................................................................................................ 54

ZOODLES .................................................................................................................................... 56

SPAGHETTI SQUASH SPAGHETTI .............................................................................................. 56

COCONUT-CREAMED SPINACH ................................................................................................ 57

5

Breakfast ........................................................................................................................................ 60

BACON-WRAPPED APPLE & CINNAMON SAUSAGE ................................................................ 60

SLOW COOKER CINNAMON PEAR OATMEAL ......................................................................... 61

EGGS BAKED IN BEEFSTEAK TOMATOES ................................................................................ 62

GRAIN-FREE PORRIDGE ............................................................................................................. 63

WARM CHIA BREAKFAST PUDDING ......................................................................................... 64

SWEET POTATO BREAKFAST HASH ......................................................................................... 64

PUMPKIN PANCAKES ................................................................................................................. 65

COMMUTER QUICHE .................................................................................................................. 67

BREAKFAST EGG MUFFINS ........................................................................................................ 67

Entrees ........................................................................................................................................... 71

COCONUT CRUSTED CHICKEN TENDERS ................................................................................ 71

PALEO PIZZA .............................................................................................................................. 71

SAVORY SUNFLOWER SEED PATE IN A COLLARD WRAP ...................................................... 73

PUMPKIN SEED SAUCE WITH SALMON OR SHRIMP ............................................................... 74

SLOW COOKER KOREAN GRASS-FED SHORT RIBS ................................................................. 76

6

CORNISH GAME HENS WITH GARLIC AND ROSEMARY .......................................................... 77

SHEPHERD’S PIE ......................................................................................................................... 78

CHICKEN PANCIT ....................................................................................................................... 80

SLOW COOKER ROAST CHICKEN & GRAVY ............................................................................. 81

MOM’S PORK CHOPS ................................................................................................................. 83

CRUMBLESS MEATBALLS .......................................................................................................... 84

CHICKEN “TORTILLA” ENCHILADAS ......................................................................................... 85

DILL & LEMON BAKED SALMON ............................................................................................... 87

CHICKEN TIKKA MASALA .......................................................................................................... 88

MOROCCAN MEATBALLS .......................................................................................................... 91

GRAIN-FREE MUSHROOM-STUFFED MEATLOAF .................................................................... 92

Snacks ............................................................................................................................................. 96

CACAO PROTEIN BALLS ............................................................................................................ 96

CHOCOLATE SUNBUTTER PROTEIN BALLS ............................................................................. 97

HEMP POWER BALLS ................................................................................................................. 98

SUPERFOOD PEA PROTEIN BALLS ........................................................................................... 99

7

RAW PROTEIN SEED BALLS .................................................................................................... 100

SMOKY KALE CHIPS ................................................................................................................. 101

SIMPLE KALE CHIPS ................................................................................................................. 101

CURRIED CARROT CHIPS ......................................................................................................... 103

SWEET POTATO CHIPS ............................................................................................................ 104

QUICK SNACK IDEAS ................................................................................................................ 105

Desserts ....................................................................................................................................... 107

RAW AVOCADO PUDDING ...................................................................................................... 107

BAKED APPLE ........................................................................................................................... 107

CHOCOLATE CHIA PUDDING .................................................................................................. 108

PALEO HOT COCOA ................................................................................................................. 109

8

The following meal plans are to give you examples of how to get into the mentality of “cook

once, eat twice.” Each meal has plenty of protein, follows the Epic! Fresh Start dietary

guidelines, and have been personally tested for tastiness by Nutritionist, Brand on Terry.

M E A L PL A N S

9

Breakfast Lunch Dinner

Da

y 1

Slow Cooker Cinnamon Pear

Oatmeal

Candied Bacon

Coconut-Crusted Chicken Tenders

Roasted Roots with Garlic Sauce

Slow Cooker Cream of Chicken

and Wild Rice

Garlicky Leafy Greens

Da

y 2

Eggs Baked in Beefsteak

Tomatoes

Fruit of your choice

Crumbless Meatballs

Italian Mashed Cauliflower with

Rosemary Tomato Sauce

Slow Cooker Roast Chicken &

Gravy

Coconut Creamed Spinach

Da

y 3


Oatmeal (leftovers)

Candied Bacon (leftovers)

Slow Cooker Cream of Chicken

and Wild Rice (leftovers)


(leftovers)

Paleo Pizza

Da

y 4

Bacon-Wrapped Apple &

Cinnamon Sausage



Gravy (leftovers)


(leftovers)

Crumbless Meatballs (leftovers)

Italian Mashed Cauliflower with


(leftovers)

Da

y 5


Cinnamon Sausage (leftovers)


Paleo Pizza (leftovers) Coconut-Crusted Chicken Tenders

(leftovers)

Zoodles with olive oil, salt &

pepper

Da

y 6

Moov Power Smoothie w/ Protein Slow Cooker Cream of Chicken


Shepherd’s Pie


Da

y 7


Tomatoes


Shepherd’s Pie (leftovers)


pepper

Grain-Free Mushroom-Stuffed

Meatloaf

Kale & Brussels Sprouts Salad

10


Da

y 1

Commuter Quiche


Grain-Free Mushroom-Stuffed

Meatloaf (leftovers)

Kaly & Brussels Sprouts Salad

(leftovers)

Lentil Soup

Da

y 2

Fig Power Smoothie w/ Protein Savory Sunflower Seed Pate in a

Collard Wrap

Sweet Potato Chips

Moroccan Meatballs

Cucumber and Radish Salad with

Yogurt & Cumin

Da

y 3

Breakfast Egg Muffins

Sweet Potato Chips (leftovers)

Lentil Soup (leftovers) Slow Cooker Cream of Chicken

and Wild Rice


(leftovers)

Da

y 4

Commuter Quiche (leftovers) Moroccan Meatballs (leftovers)

Cucumber and Radish Salad with

Yogurt & Cumin (leftovers)

Chicken “Tortilla” Enchiladas

Da

y 5

Breakfast Egg Muffins (leftovers)


Coconut-Crusted Chicken Tenders


Paleo Pizza

Da

y 6

Moov Power Smoothie w/ Protein Slow Cooker Cream of Chicken


Chicken “Tortilla” Enchiladas

(leftovers)

Da

y 7


Tomatoes


Paleo Pizza (leftovers) Coconut-Crusted Chicken Tenders

(leftovers)


(leftovers)

11


Da

y 1

Pumpkin Pancakes (freeze

leftovers)

Bacon (chop 2 pieces, save bacon

grease)

Savory Sunflower Seed Pate in a

Collard Wrap

Sweet Potato Chips

Chicken and Shrimp Soup

Spinach Salad with Warm Bacon

Dressing (use bacon from

breakfast)

Da

y 2

Warm Chia Breakfast Pudding

Sweet Potato Breakfast Hash

Spaghetti Squash Spaghetti with

Meat Sauce


Crockpot Jambalaya Soup

Da

y 3


Cinnamon Sausage

Cranberry Bliss Smoothie

Savory Sunflower Seed Pate in a

Collard Wrap (leftovers)

Sweet Potato Chips (leftovers)

Spaghetti Squash Spaghetti with

Meat Sauce (leftovers)


Dressing (leftovers)

Da

y 4

Pumpkin Pancakes (leftovers)

Bacon (leftovers)


(leftovers)

Parsnip Cream Soup

Da

y 5

Poached eggs

Coconut-Creamed Spinach


(leftovers)


(leftovers)


Dressing (leftovers)

Da

y 6

Grain-Free Porridge

Chocolate-Covered Berries

Smoothie


(leftovers)


Gravy


Da

y 7


Eggs Fried in Olive Oil


Gravy (leftovers)


(leftovers)

Dill & Lemon Baked Salmon


12


Da

y 1


Oatmeal

Candied Bacon

Dill & Lemon Baked Salmon

(leftovers)


pepper

Paleo Pizza

Da

y 2


Tomatoes


Paleo Pizza (leftovers) Mom’s Pork Chops


Da

y 3

Poached eggs


Beef Stew with Moroccan Roasted

Vegetables

Chicken Tikka Masala


Da

y 4


Oatmeal (leftovers)

Candied Bacon (leftovers)

Mom’s Pork Chops (leftovers


Beef Stew with Moroccan Roasted

Vegetables (leftovers)

Da

y 5

Green Chia Smoothie w/ Protein Beef Stew with Moroccan Roasted

Vegetables (leftovers)

Pumpkin Pancakes

Bacon

Da

y 6

Fried eggs


(leftovers)



(leftovers)

Cornish Game Hens with Garlic

and Rosemary

Broccoli Bacon and Cheddar Salad

Da

y 7


Oatmeal (leftovers)

Poached eggs

Cornish Game Hens with Garlic

and Rosemary (leftovers)

Broccoli Bacon and Cheddar Salad

(leftovers)

Slow Cooker Korean Grass-Fed

Short Ribs


14

For each smoothie, simply blend all the ingredients in a Vitamix or other high-speed blender,

or normal standup blender. If needed, add water to reach your desired thickness. Use

organic produce whenever possible. Each smoothie recipe serves two people or can be used

as a substitute for one large meal.

Protein is especially important in the morning. You can add extra protein to any smoothie

by including either a scoop of your favorite protein powder or 3 tablespoons of hemp seeds .

S M O O T H I E S

15

MOOV POWER SMOOTHIE

Ingredients:

2 medium stalk of celery, chopped

1 cup fresh or frozen kale

2 cups almond milk

2 tablespoons coconut oil

1 scoop whey protein powder

2 tablespoons cacao powder

2 tablespoons unsweetened almond or

sunflower seed butter

1 tablespoon chia seeds

Ice if desired

GREEN SMOOTHIE

MADNESS

Ingredients:

1 cup water or almond, hemp, or

coconut milk

1 banana, frozen

½ avocado

Handful of parsley

1 cup kale or baby spinach

1 tablespoon ground flax seeds


1 teaspoon cinnamon

½ teaspoon vanilla (optional)

Stevia to taste

3 to 4 ice cubes

16

SPINACH & PUMPKIN SEED

POWER SMOOTHIE

Ingredients:

1 cup water or almond, hemp or

coconut milk

3 tablespoons pumpkin seeds

1 small frozen banana, sliced into 2-

inch chunks

1 cup frozen blueberries

1 cup spinach



1 teaspoon cinnamon

Stevia to taste

3 to 4 ice cubes (optional)

CRANBERRY BLISS

SMOOTHIE

Ingredients:


coconut milk

1 cup of mixed berries (frozen)

¼ cup unsweetened cranberry • juice

concentrate

½ avocado



1 teaspoon ginger (optional)

1 teaspoon cinnamon

3 to 4 ice cubes (optional)

17

CHOCOLATE-COVERED

BERRIES SMOOTHIE

Ingredients:


coconut milk

½ avocado

1 cup of frozen berries



1 tablespoon raw cacao

3-4 ice cubes (optional)

½ dropper of vanilla stevia

3 to 4 ice cubes

FIG POWER SMOOTHIE

Ingredients:

1 ½ cups almond milk, hemp or coconut

milk

3-4 fresh figs, washed, stems removed,

and halved

1 frozen banana

1 cup spinach

1 teaspoon cinnamon

1 tablespoon chia seeds or flax seeds

3 to 4 ice cubes

18

CHOCOLATE AND KALE

SMOOTHIE

Ingredients:

1 cup coconut, hemp, or almond milk

1 frozen banana

1 cup of kale

3 tablespoons of cacao nibs

1 tablespoon of raw cacao

5 to 6 ice cubes

GREEN CHIA SMOOTHIE

Ingredients:

1 ½ cup almond, hemp or coconut milk

1 cup frozen berries

½ avocado

2 tablespoons chia seeds

1 handful of greens (spinach or kale)

¼ teaspoon cinnamon

4 to 5 ice cubes

20

HEMP MILK

Ingredients:

1/3 cup hemp seeds

16 oz. water

1/8 teaspoon cinnamon

1/4 teaspoon pure vanilla

Instructions:

Blend in a Vitamix, Blendtec or high-

powered blender, and strain through nut

milk bag or cheesecloth.

ALMOND MILK

Ingredients:

1 cup whole raw almonds, soaked

overnight; drain and rinse (yields 1 1/2

cups)

2 1/2 cups filtered water

1/2 teaspoon pure vanilla (optional)

Instructions:

Blend in a Vitamix, Blendtec, or high-

powered blender, and strain through nut

milk bag or cheesecloth.

Optional Add-Ins:

Stevia

Honey

H O M E M A D E M I L K S

22

For the following section, if you cannot find nutritional yeast simply omit it from the recipe.

GUACAMOLE

Ingredients:

1 to 2 ripe avocados

1 red or yellow pepper, chopped

½ small red onion, chopped

½ lemon, juiced

½ lime, juiced

1 tablespoon raw apple cider vinegar

Parsley to garnish

Instructions:

Mix in a bowl. Mash the avocados in a bowl. Add the chopped red or yellow pepper and red

onion, lemon juice, lime juice, and apple cider vinegar. Mix well, garnish with parsley, and

serve.

D I P S

23

BEAN-LESS HUMMUS

Ingredients:

1 zucchini

½ cup tahini

3 sun-dried tomatoes

¼ cup fresh or dried basil

½ teaspoon sea salt

1 teaspoon black pepper

1 garlic clove, minced

1 tablespoon apple cider vinegar

1 lemon, juiced

¼ to ½ cup water (as needed)

Instructions:

Blend the ingredients. Blend all ingredients together in a food processor or blender. Add

water until desired consistency is reached.

DELICIOUSLY DETOXING PESTO

Ingredients:

24

1 cup basil leaves, washed and loosely packed

½ cup fresh sorrel leaves, cilantro, or mint

2 sun-dried tomatoes

1 lemon, juiced

2 cloves fresh garlic

¼ to ½ cup extra virgin olive oil as needed

Sea salt to taste

Instructions:

Combine the ingredients. Combine the basil, sorrel (or cilantro or mint), sun-dried tomatoes,

lemon juice and garlic in a food processor bowl. Pulse and process the mixture until it is

finely chopped. Slowly add extra virgin olive oil in a steady drizzle as you pulse the processor

on and off. Process until it becomes a smooth, light paste. Add salt to taste.

Storage instructions:

Cover tightly and chill in the refrigerator for at least 1 hour to saturate the flavors. If storing

overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help keep it

bright green.

LEMON SWEET POTATO DIP

Ingredients:

2 sweet potatoes

25

2 tablespoons vanilla hemp protein powder

1 lemon, zested and juiced

1-inch piece of grated ginger

1 teaspoon sea salt

¼ teaspoon cayenne pepper (optional)

Instructions:

Roast the sweet potato. Preheat the oven to 400°F. Wash the sweet potatoes and pierce

them with a fork. Wrap the sweet potatoes with aluminum foil. Place in the oven on a baking

tray for 45 minutes to 1 hour. When the sweet potatoes are tender, remove from the oven

and allow cooling for 15 to 20 minutes.

Mix the dip. Put the warm sweet potatoes in a blender or food processor with the skin. Add

the vanilla hemp protein powder, lemon zest and juice, grated ginger, sea salt, an d cayenne

pepper (optional). Blend until well incorporated. Add a bit of water, one tablespoon at a

time, until you reach your desired consistency. Taste and adjust seasonings to your

preference.

Serving suggestion: Add dried cranberries if desired. Serve with raw vegetables like carrots,

cucumbers, radishes, celery, etc.

SPINACH HEMP DIP

(Adapted from the Raw Project)

26

Ingredients:

¾ cup shelled hemp seeds

2 cups baby spinach

2 tablespoons nutritional yeast

1 lemon, juiced

1 tablespoon apple cider vinegar

¼ teaspoon sea salt

1 scallion

½ cup water

Instructions:

Blend the dip. Add the hemp seeds, spinach, nutritional yeast, lemon juice, apple cider

vinegar, sea salt, scallion, and water to a blender. Blend until well mixed. Serve with raw

vegetables.

28

CUCUMBER AND RADISH SALAD WITH YOGURT AND CUMIN

Makes 4 servings.

Ingredients:

3/4 pound cucumbers, peeled if the skin is thick, preferably seedless (Japanese, Persian or

hothouse)

Salt to taste

1 medium-size bunch radishes (about 5 ounces), trimmed and sliced very thin

1/2 to 3/4 teaspoon black sesame seeds

1/2 teaspoon cumin seeds, lightly toasted and ground

1/8 to 1/4 teaspoon freshly ground black pepper (to taste)

1/8 teaspoon turmeric

1/2 teaspoon curry powder

1/3 cup thick full-fat, Greek style yogurt

1 small garlic clove, puréed

1 tablespoon fresh lemon juice

Chopped chives for garnish

S A L A D S

29

Instructions:

1. Cut the cucumbers in half and using a teaspoon, scoop out seeds if necessary. Slice paper-thin.

Toss with a generous amount of salt and place in a colander over a bowl or in the sink for 10

minutes. Place in a bowl of cold water and swish them around, then salt again and let sit for

another 10 minutes. Rinse and drain on a clean kitchen towel. Transfer to a salad bowl and add

the radishes and sesame seeds.

2. In a small bowl stir the cumin, pepper, turmeric and curry powder into the yogurt. Whisk in the

garlic and lemon juice. Add salt to taste. Toss with the cucumbers and radishes, garnish with

chopped chives and serve, or refrigerate until ready to serve.

GARLICKY LEAFY GREENS

Makes about 2 cups, 4 servings.

Ingredients:

2 bunches tender kale, Swiss chard, or spinach (about 6 cups) 1 tablespoon extra-virgin olive

oil

2 cloves garlic, minced

Pinch of red pepper flakes


Squeeze of fresh lemon juice

Instructions:

30

1. Remove all tough stems from the greens, chop them into bite‐size pieces, and cover with cold

water. Set aside.

2. In a medium sauté pan, heat the olive oil over medium‐high heat. Add the garlic and red

pepper flakes and sauté for 30 seconds, just until aromatic. Add the greens and salt and sauté

until the greens begin to darken and intensify.

3. If necessary, add a splash of water to cook the greens until they’re tender. Add the lemon juice

and taste the greens. You may need to add a pinch of salt or a few drops of maple syrup to

round out the flavor. Serve immediately.

SPINACH SALAD WITH WARM BACON DRESSING

Makes 6 servings.

Ingredients:

1 bag of spinach leaves

6 pieces of bacon

1 red onion

4 hard boiled eggs

2 garlic cloves

3 tablespoons of balsamic vinegar

1 tablespoon of olive oil

pinch of sea salt

Instructions:

31

1. Put spinach leaves in a salad bowl.

2. Peel hard boiled eggs, slice them and throw them into the salad bowl.

3. Finely chop the red onion and add to the salad bowl.

4. Cook bacon until crispy and then remove from the pan to cool, then crumble or chop and toss

it into the salad.

5. Slice your two garlic cloves and throw them into the pan of bacon grease. They will cook

quickly! Turn off the heat and add your balsamic vinegar and olive oil.

6. Stir around until it condenses, then pour over your salad, add sea salt, and serve.

BROCCOLI , BACON, AND CHEDDAR SALAD

Makes 7 servings.

Ingredients:

1 cup Wilderness Family Naturals mayonnaise (no canola or soy-based mayos here, go for the

good stuff like olive oil or hempseed oil based. Check your ingredients closely)

2 tbsp cider vinegar

3 tbsp honey

1/4 tsp salt

1/4 tsp ground black pepper (freshly)

9 cups broccoli florets (cut into small bite-sized pieces, you’ll need about 2 pounds of broccoli

crowns)

1 cup sharp cheddar cheese (lightly packed grated, best quality)

32

1/3 cup red onion (chopped)

6 slices bacon

1/2 cup sliced almonds (toasted if desired)

Instructions:

1. Begin by making the dressing. It’s a simple, Southern-style mix of mayonnaise, honey and cider

vinegar.

2. Next, chop the broccoli into bite-sized florets and toss with the cheddar cheese, red onions

and dressing. This can be done several hours ahead of time (in fact, all the better to allow the

broccoli to soak up the flavor).

3. Cook the bacon and then crumble it into small pieces.

4. Right before serving, toss the sliced almonds and bacon into the salad. It’s important to do

this at the last minute; otherwise the bacon will get soggy.

5. Serve cold or room temperature.

KALE & BRUSSELS SPROUTS SALAD

Makes 8 servings.

Ingredients:

1/4 cup fresh lemon juice

2 tablespoons Dijon mustard

1 tablespoon minced shallot

33

1 small garlic clove, finely grated

1/4 teaspoon sea salt plus more for seasoning

Freshly ground black pepper

2 large bunches of Tuscan kale (about 1 1/2 pounds total), center stem discarded, leaves thinly

sliced

12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife

1/2 cup extra-virgin olive oil, divided

1/3 cup almonds with skins, coarsely chopped

1/2 cup raisins

1 cup finely grated Pecorino

Instructions:

1. Combine lemon juice, Dijon mustard, shallot, garlic, 1/4 teaspoon salt, and a pinch of pepper

in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded

brussels sprouts in a large bowl.

2. Measure 1/2 cup oil into a cup. Spoon 1 tablespoon oil from cup into a small skillet; heat oil

over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots,

about 2 minutes. Transfer nuts to a paper towel–lined plate. Sprinkle almonds lightly with salt.

3. Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with

salt and pepper.

Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper.

Garnish with almonds and raisins.

35

SLOW COOKER CREAM OF CHICKEN AND WILD RICE

Makes 6-8 servings.

Ingredients:

2 large chicken breasts, diced

2 cups wild rice or mixture of whole-grain rice

4 cups chicken broth

2 cups red onion, chopped

2 cups carrots, chopped

8 oz. coconut cream

1 Tbsp sea salt

1 Tbsp fresh rosemary (garnish)

1 Tbsp fresh thyme (garnish)

Instructions:

1. Place all ingredients except fresh rosemary and thyme in slow cooker.

2. Cook 6-8 hours on low, 3-4 hours on high, until rice is cooked through.

S O U P S A N D ST E W S

36

3. Garnish with fresh thyme and rosemary, and enjoy.

CARROT ORANGE SPICE SOUP

Ingredients:

1 tablespoon extra-virgin olive oil

1 teaspoon cumin seeds

1 small onion, chopped

1 red pepper, chopped

1-pound bag of carrots, peeled • and chopped

3 cups broth (chicken or vegetable) • or water

2 to 3 large oranges, juiced

Instructions:

4. Create your soup base. To a large pot, add extra virgin olive oil over a medium heat. Add cumin

seeds and sauté until fragrant (about 1 minute). Add chopped onion and red pepper. Sauté

until soft (about 2 to 3 minutes).

5. Assemble the soup. Add your carrots and broth (or water). Allow the soup to come to a boil.

Then lower the flame to a simmer for about 10 to 15 minutes. When the carrots are tender,

turn off the flame and add your orange juice. Stir until well incorporated.

6. Make it creamy. You can use an immersion blender to thicken the soup, or place the soup in a

blender in batches to your desired consistency. Add organic coconut milk if you would like

your soup to be a bit creamier.

37

LENTIL SOUP

Ingredients:

1 lb. ground pork


1 teaspoon cumin seeds

1 small onion, minced

1 large celery rib, minced

4 large garlic cloves, minced

1-inch piece of ginger, shredded

1 large carrot, chopped

1 bay leaf

1 cup brown lentils

3 cups broth of your choice (or water)


½ teaspoon black pepper

Spinach or kale

Instructions:

38

1. Create your soup base. In a large pot, add extra virgin olive oil. When the oil is hot, add cumin

seeds and sausage and cook until fragrant (about 1 minute). Then add your minced onion,

celery, garlic, ginger, carrot, and bay leaf. Sauté until soft (about 2 to 3 minutes).

2. Assemble the soup. Add brown lentils and broth (or water) along with sea salt and pepper.

Cover and cook on medium-low heat for 30 to 45 minutes, stirring every 15 minutes. The soup

is done when the lentils are tender but still holding their shape.

3. Add greens like spinach or kale at the end, about 5 minutes before serving.

PARSNIP CREAM SOUP

½ lb. shredded chicken (pre-cooked)


2 large celery ribs, chopped


4 large parsnips, peeled and chopped

2 teaspoons poultry seasoning

2 cups broth (chicken or vegetable) or water



½ cup dairy-free milk of your choice

Instructions:

39

1. Assemble the soup base. In a large pot on a medium flame, add extra virgin olive oil. When the

oil is hot, add the celery and onion. Sauté for about 2 to 3 minutes and add parsnips, poultry

seasoning, and broth (or water) along with sea salt and black pepper. Allow the mixture to

come to a boil. Then lower the flame and simmer for 30 to 45 minutes. When the parsnips are

tender, remove from heat.

2. Make it creamy. You can use an immersion blender to make the soup smooth or blend it in

batches using a standup blender. When the soup is blended, add it back to the pot and add

the dairy-free milk and the shredded chicken. Reheat the soup. Taste and adjust the seasoning.

BEEF STEW WITH MOROCCAN ROASTED VEGETABLES

Makes 6-8 servings.

Ingredients:

1¾ pounds boneless beef chuck (or stew meat), trimmed of fat and cut into bite‐size pieces

4 tablespoons olive oil

2 cups chopped yellow onions

3 cloves garlic, chopped


¼ teaspoon allspice

¼ teaspoon cumin

¼ teaspoon coriander

¼ teaspoon grated nutmeg

40

1/8 teaspoon sea salt

½ cup red or white wine for de‐glazing (alternatively, stock or water)

6 to 8 cups of beef bone stock

1 (14‐ounce can) Muir Glenn diced tomatoes with their juice

Instructions:

1. In a large Dutch oven, or heavy duty stew pot, heat olive oil over medium‐high heat. Brown the

meat on all sides, turning with a pair of long handled tongs, about eight minutes. Be sure not to

“crowd” the meat so that it will brown evenly and you will get nice brown bits on the bottom of

the pan.

2. Add the onion (you may need a little more oil) and a pinch of salt. Cook until soft looking, scraping

the bottom of the pot. Add garlic and sauté for 30 seconds.

3. Return the meat to the pan. Add cinnamon, allspice, cumin, coriander, nutmeg and another pinch

of salt. Stir to coat the beef and onions with the spices.

4. Deglaze with wine, the liquid should reduce by half, add tomatoes and just enough broth to cover

the meat, bring to a boil, decrease heat to very low, cover and simmer until meat is tender, about

2 hours. Remove the cover for the last 30 minutes. You know when the meat is ready when you

stick a fork in and it comes out easily.

EMERALD CITY SOUP

Makes 6-8 servings.

Ingredients:

41

16 oz. chicken breast, cubed

2 large bunches broccoli, cut into florets and stems peeled and cut into chunks 3/4 teaspoon

sea salt

2 tablespoons extra virgin olive oil

1 cup chopped yellow onion

2 cloves garlic, minced

1 /8 teaspoon red pepper flakes

1 bunch kale, stemmed and chopped into small pieces (about 3 cups)

8 cups chicken broth

1 /4 cup fresh lemon juice

1 bunch of parsley, finely chopped

Instructions:

1. In a large pot, bring 6 cups of water to a boil with 1/2 teaspoon salt. Place the broccoli in a

metal colander and plunge it into the boiling water. Cook just until tender but firm and bright

green, 30 seconds. Immediately immerse the broccoli in an ice water bath to retain its bright

color.

3. Heat the olive oil in a medium sauté pan over medium heat. Add the onions and a pinch of salt

and sauté about 10 minutes, just until the onions are translucent and begin to turn golden.

Add the garlic and red pepper flakes. Continue sautéing 30 seconds, until aromatic. Add the

kale and a pinch of salt. Cook 1 minute, until the kale turns bright green. Immediately remove

the pan from the heat.

4. Sauté the chicken in olive oil in a separate pan.

5. 4. In a blender, add one third of the broth, one third of the broccoli, and the kale mixture.

Blend until smooth. When the color changes from pale green to vivid emerald, that’s the cue

to turn off the blender. Pour into a clean pot and repeat until all of the ingredients have been

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blended. Add the lemon juice and 1/4 teaspoon salt. Add the chicken, stir, and reheat the soup

very slowly over low heat.

Garnish with parsley. Serve immediately in soup bowls or soup mugs. If you need to make it

in advance, heat it slowly or it will lose its emerald green color and turn muddy.

COCONUT SHRIMP SOUP

Makes 4-6 servings.

Ingredients:

2 lbs raw shrimp, peeled & deveined

2 Tbsp coconut oil (or other healthy fat)

1 medium cup onion, diced (~3/4 cup)

2-3 cloves garlic, minced

1 red pepper, diced

2 jalapenos, diced

1/4 cup fresh cilantro, chopped

1 can diced tomatoes (14 oz)

1 can coconut milk (14 oz or 2.5 cups)

1 Tbsp Sriracha* or Chili Garlic Sauce

1 medium lime, juiced (~2 Tbsp)

salt and pepper to taste

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Optional Toppings:

Cilantro

Avocado

Instructions:

1. Heat oil in medium to large non-reactive pot.

2. Saute onions and peppers for 2-3 minutes, until onions are translucent.

3. Then add garlic, tomatoes, shrimp and cilantro and simmer until shrimp turns opaque (3-5

minutes).

4. Pour in the coconut milk and hot sauce and simmer for another 3-5 minutes to allow flavors

to combine.

5. Finish with lime juice and season with salt and pepper to taste.

Serve immediately with your favorite toppings.

CROCKPOT JAMBALAYA SOUP

Makes 6 servings.

Ingredients:

5 c. chicken stock.

4 peppers – any color you want, chopped

1 large onion, chopped

1 large can of organic diced tomatoes (leave the juice)

2 cloves garlic, diced

2 bay leafs

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1 lb large shrimp, raw and de-veined.

4 oz. chicken, diced

1 pkg spicy Andouille sausage

1/2-1 head of cauliflower

2 c. okra (optional)

3 tbsp Cajun Seasoning* (see below for how-to or use your own)

1/4 c. Frank’s Red Hot (or hot sauce of your choice)

Cajun Seasoning: (Yields about 2/3 c.)

2 1/2 tablespoons paprika

2 tablespoons salt

2 tablespoons garlic powder

1 tablespoon black pepper

1 tablespoon onion powder

1 tablespoon cayenne pepper

1 tablespoon dried oregano

1 tablespoon dried thyme

Instructions:

1. Put the chopped peppers, onions, garlic, chicken, Cajun seasoning, Red Hot, and bay leafs in

the crockpot with the chicken stock. For best results, grab a container of your homemade

stock directly from the freezer and throw it in. Set on low for 6 hours.

2. About 30 minutes before its finished, mix in the cut up sausage.

3. While this is cooking quickly make cauliflower rice by pulsing raw cauliflower in the food

processor until it resembles rice.

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4. For the last 20 minutes, add in the cauliflower rice and the raw shrimp. Note: You can choose

to quickly steam the cauliflower rice in the microwave and serve the jambalaya OVER it as

well.

CHICKEN AND SHRIMP SOUP

(Adapted from Mark’s Daily Apple). Makes 4 servings.

Ingredients:

1/4 cup bacon fat, lard or olive oil

1 medium onion, chopped

1 yellow pepper, chopped

1 jalapeno pepper, chopped

2 stalks celery, chopped

2 medium carrots, chopped

2 tbsp chopped garlic

2 cups diced tomatoes

2 cups cauliflower “rice” or more to taste (for 2 cups worth take a bag of defrosted frozen

cauliflower or 1/2 a head of fresh cauliflower and put in food processor or food “chopper”

and process until cauliflower is the size and shape of rice)

1/2 tsp cayenne pepper

1/2 tsp black pepper

1/2 tsp paprika

1 tsp garlic powder

1 tsp sea salt

2 cups chopped chicken (For those on the go, rotisserie chicken works very well)

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8 cups chicken stock

1 bag peeled and cleaned, uncooked shrimp

1/4 cup chopped scallions, or green onions

1/2 cup chopped cilantro

Instructions:

1. On medium heat, melt bacon fat or other fat in a large cooking pot. Add onions, yellow

pepper, jalapeno, celery and carrots. Cook five minutes.

2. Add garlic and cook for an additional two minutes. Don’t let the garlic brown. Add tomato

and the cauliflower “rice”. If you want soup that’s a little less soupy and more like meat and

vegetables with a little broth, simply add a few more cups of cauliflower rice.

3. Add cayenne pepper, black pepper, paprika, garlic powder, and salt and sauté a few minutes

then add chicken and cook for about five minutes, stirring frequently.

Turn down heat to low/medium. Add chicken stock and s immer 20-30 minutes. Add shrimp,

scallions, and cilantro and simmer for an additional 5-10 minutes.

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CANDIED BACON

Serving size: 3-4

Ingredients:

1 pkg bacon (12-15 strips)

2 Tbsp honey

2 Tbsp blackstrap molasses

½ tsp granulated garlic

½ tsp cinnamon

¼ tsp mace

Instructions:

1. Pre-heat oven to 400 degrees.

Line a cookie sheet with wax

paper and lay the bacon flat, leaving a bit of space between each.

2. In a small bowl, mix honey, molasses, garlic, cinnamon, and mace into a paste.

3. With a basting brush, brush mixture onto the bacon. Coat both sides.

4. Bake 15-20 minutes until desired crispiness is achieved.

S I D E S

49

ROASTED ROOTS WITH GARLIC SAUCE

Makes 6 servings.

Ingredients:

6 large carrots

4 large parsnips, peeled

1 large sweet potato, peeled

2 ½ Tbsp Garlic Sauce (see recipe), divided

½ tsp fine sea salt

Instructions:

1. Preheat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.

2. Cut carrots, parsnips, and sweet potatoes into fry-shaped pieces about 2-3 inches long, ½ inch

wide. Place on the prepared baking sheet and toss with 2 Tbsp of Garlic Sauce until evenly

coated.

3. Roast for 35 minutes or until golden brown, tossing halfway through. Remove from oven and

use the remaining Garlic Sauce and salt before serving.

Garlic Sauce:

Makes 1 cup.

Ingredients:

50

½ cup extra-virgin olive oil

½ cup full-fat coconut milk

¼ cup peeled garlic cloves, chopped

1 Tbsp fresh lemon juice


Instructions:

1. Place all ingredients in a blender and puree on high speed until emulsified and smooth,

about 1 minute.

SHAMELESS LOX

Serving size: 1

Ingredients:

1 Grain-less Bagel (see recipe)

3-5 oz. smoked salmon

2 tbsp crème fraise

½ handful broccoli sprouts

Instructions:

1. Slice bagel in two. Spread crème fraise on bottom half. Place salmon and broccoli sprouts on

top.

2. Eat like a sandwich or only use half the bagel.

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ITALIAN MASHED CAULIFLOWER WITH ROSEMARY TOMATO

SAUCE

Makes 4 servings.

Ingredients:


4 Roma tomatoes

1 large red onion

1 head of garlic, peeled


1 tablespoon dried rosemary



4 sun-dried tomatoes, soaked

1 cup vegetable broth

Mashed Cauliflower

1 head cauliflower

¼ cup dairy-free milk of your choice


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¼ teaspoon pepper

Instructions:

1. Preheat the oven. Preheat your oven to 375°F.

2. Prepare the tomato sauce. Chop tomatoes and onion into bite-sized pieces. Place onto a

roasting pan. Pull apart the garlic bulb and remove the skin. Add the garlic onto the roasting

pan. Add the extra virgin olive oil, rosemary, sea salt, and black pepper. Toss the mixture using

your hands. Roast for 30 to 35 minutes.

3. When the vegetables are done roasting, remove them from the oven and let it cool for 5 to

10 minutes. Place the vegetables in a blender with sun-dried tomatoes and vegetable broth.

Blend to desired consistency. Remove the sauce and place into a serving bowl.

4. Prepare the cauliflower. Cut your cauliflower into small pieces. Steam the cauliflower until

tender (about 5 to 10 min). Place cauliflower in a clean blender or food processor. Add dairy-

free milk, salt, and pepper while blending until smooth. Remove from blender and put into a

serving bowl.

5. Serve the dish. Serve your mashed cauliflower with the rosemary tomato sauce immediately.

CABBAGE & BEET SLAW

Makes 8 servings.

Ingredients:

3 medium-sized beets

1 head red cabbage

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1 red onion

3 carrots

½ cup chopped parsley

½ cup extra-virgin olive oil

½ cup apple cider vinegar

2 teaspoons sea salt

1 teaspoon ground pepper

Instructions:

1. Wash and core the cabbage and peel the carrots and beets with a vegetable peeler.

2. Using a food processor, with the slicing disc in place, process the cabbage and transfer to a

large bowl.

3. Install the shredding disc and process the carrots and beets and transfer to the bowl.

4. Install the chopping blade and process the parsley and transfer to the bowl.

5. Thinly slice the red onion and add to the bowl.

6. Combine vinegar, oil, salt and pepper in a small bowl and whisk until salt dissolves.

7. Toss vinaigrette with the cabbage-beet-carrot mixture. Allow the slaw to stand for 20-30

minutes before serving, tossing regularly. Add additional salt and pepper to taste and serve.

GRAIN-LESS BAGELS

Bagels (makes 6)

Ingredients:

54

1 ½ cups blanched almond flour

¼ cup golden flax meal

1 tablespoon coconut flour

1 teaspoon baking soda


5 large pastured eggs

2 tablespoons apple cider vinegar

1 tablespoon sesame seeds

Instructions:

1. Preheat oven to 350 F. Grease a donut pan with coconut oil and dust with coconut flour

2. In a food processor, pulse together the almond flour, flax meal, coconut flour, baking soda,

and salt. Add the eggs and vinegar and pulse until thoroughly combined.

3. Place the batter in a re-sealable plastic bag, snip off one corner, and pipe the batter into the

prepared pan. Sprinkle with sesame seeds.

4. Bake for 20 to 25 minutes, until a knife inserted into the center of a bagel comes out clean.

Let the bagels cool in the pan for 1 hour, then serve.

5. To store, leave at room temperature overnight, then refrigerate in airtight container.

CAULIFLOWER FRIED RICE

Makes 6 servings.

Ingredients:

55

1 head cauliflower; separated into florets

3 slices bacon; diced small

2 large Eggs; whisked

1 small onion; minced

1 large carrot; diced small

4 ounces mushroom; sliced

1 inch ginger; microplaned

2 each scallions; thinly sliced

2 tablespoon cilantro; chopped

2 tablespoon basil; chopped

1 tablespoon mint; chopped

1 tablespoon coconut aminos

Salt & pepper to taste

1 splash coconut vinegar; optional

1 splash fish sauce

Instructions:

1. Pulse the cauliflower in a food processor until the pieces are the size of rice.

2. Fry the diced bacon in a large cast iron skillet over medium heat until crispy and remove.

3. Pour eggs into the hot bacon grease and fry a thin egg omelet. Remove egg and slice thinly.

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4. Turn up the heat to medium-high, add chopped onions and carrots with a dash of salt and

pepper. Once softened toss in the mushrooms and another dash of salt and pepper. Stir fry

until mushrooms are browned.

5. Add ginger and stir for 30 seconds. Add cauliflower and another dash of salt and pepper.

6. Cover, lower the heat and let it cook for 5 minutes or until the cauliflower is tender. Add the

aminos, herbs and the sliced egg.

7. Add a splash of fish sauce and a if you want a little tang add a splash of coconut vinegar.

ZOODLES

Makes 1 serving.

Ingredients:

1 zucchini

Instructions:

1. Slice zucchini into noodles using a Vegetable Spiralizer.

SPAGHETTI SQUASH SPAGHETTI

Makes 4 servings.

Ingredients:

1 Spaghetti Squash

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2 tbsp extra-virgin olive oil

Instructions:

1. Preheat oven to 375.

2. Cut into fourths and scoop out the spaghetti squash guts

3. Coat skin with olive oil, place skin side up on baking sheet, and cook for 40 minutes.

4. Let cool 10 minutes or long enough so you can hold the squash.

5. Begin scraping the squash with a fork and it will easily come off into spaghetti like pieces

COCONUT-CREAMED SPINACH

Makes 1 serving.

Ingredients:

2 cups spinach

2 tbsp full-fat coconut milk

Instructions:

On the stove, heat coconut milk on medium heat. Add spinach until desired consistency is

reached.

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BACON-WRAPPED APPLE & CINNAMON SAUSAGE

Makes 4-6 servings.

Ingredients:

12-15 slices bacon (not thick cut)

1 ½ lbs. ground pork

1 Granny smith apple, chopped

1 Tbsp finely chopped fresh rosemary

½ tsp ground cinnamon


¼ tsp ground mace

Instructions:

1. Preheat oven to 350 degrees.

2. Cut bacon slices in half. Lay 2 half slices in muffin cup in an X shape. Repeat for all the bacon

slices.

3. Place the rest of the ingredients in a medium bowl and combine with hands. Form about ¼

cup sized balls and press them into the bacon cups.

B R E A K F A S T

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4. Bake for 20-25 minutes until sausage is cooked through and bacon is crispy. Immediately

remove from muffin cups to remove from juices.

SLOW COOKER CINNAMON PEAR OATMEAL

Steel cut oats are ideal for slow cooker recipes. Makes 6-8 servings.

Ingredients:

5 cups almond milk

4 Tbsp honey

2 Tbsp butter

½ tsp salt

1 tsp cinnamon

2 cups dry steel-cut oats

2 large pears, chopped

1 cup walnuts, chopped

Instructions:

1. Mix together all ingredients in greased slow cooker.

2. Cover, cook on low 5-6 hours

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EGGS BAKED IN BEEFSTEAK TOMATOES

Makes 4 servings.

Ingredients:

4 large beefsteak tomatoes

4 eggs

2 Tbsp fresh oregano, chopped

¼ cup grated Pecorino cheese

1 garlic clove, halved

4 grainless bagels (see recipe)

2 Tbsp olive oil

Salt & pepper to taste

Instructions:

1. Preheat oven to 425 degrees. Cut a slice from the top of each tomato and scoop out the seeds

and pulp. Place the tomatoes in a baking dish or pan.

2. Break an egg into each tomato, then sprinkle with oregano, salt and pepper. Sprinkle with

cheese and bake for 15-20 minutes, until eggs are cooked to your liking.

3. While eggs are baking, rub garlic over bagels, place on baking sheet, and drizzle with olive oil.

Bake for 5-6 minutes, until golden crisp.

4. Put each eff-filled tomato on a slice of toasted bagel and serve.

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GRAIN-FREE PORRIDGE

Ingredients:

¼ cup raw pumpkin seeds

2 tablespoons flax seeds


2 tablespoons unsweetened

shredded coconut

1 teaspoon cinnamon

½ teaspoon ginger

½ teaspoon vanilla extract

½ cup warm dairy-free milk of your choice

Instructions:

1. Grind the cereal. In a coffee grinder or blender, add the pumpkin seeds, flax seeds, chia seeds,

and shredded coconut. Grind or blend until fine. Place in a serving bowl. Add the warm dairy-

free milk of your choice, as well as the cinnamon, ginger and vanilla extract into the cereal and

stir.

Serving Suggestions: Add allspice or garam masala to your cereal. You may also add a

teaspoon of the sweetener of your choice.

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WARM CHIA BREAKFAST PUDDING

Ingredients:

1 cup dairy-free milk of your choice (coconut, almond or hemp)

⅓ cup chia seeds

1 tsp vanilla extract (optional)

Instructions:

1. Assemble the night before. The night before you want the pudding for breakfast, mix the

dairy-free milk, chia seeds, and vanilla if using in a container with a lid. Shake well and let it sit

overnight in the refrigerator.

2. The next morning. The next morning, transfer the chia pudding from the container to a pot on

the stove. Warm it for 2 to 3 minutes and serve it in a bowl.

3. Add your choice of cinnamon, ginger, or vanilla.

Serving suggestion: Add a sweetener of your choice. Top with dried apricots, pomegranate

seeds, sliced apple or pear, etc.

SWEET POTATO BREAKFAST HASH

Ingredients:



65

1 red pepper, chopped

1 medium sweet potato, chopped

½ cup lentils

2 garlic cloves, chopped



½ teaspoon red chili flakes (optional)

Instructions:

Sauté the vegetables. In a large sauté pan over medium heat, add the extra virgin olive oil.

When the pan is hot, add chopped onion and pepper. After 2 to 3 minutes, add chopped

sweet potato and sauté until soft (about 8 to 10 minutes). When the sweet potatoes are

almost done, add the lentils, garlic, sea salt, black pepper, and red chili flakes (optional).

Serving suggestions: Top with diced avocado, guacamole, or homemade salsa.

PUMPKIN PANCAKES

Makes 4 servings.

Ingredients:

1/2 cup pumpkin puree

2 large pastured eggs

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1 tablespoon coconut oil (melted)

1/4 cup almond milk (or coconut milk, hemp milk)

1/2 teaspoon apple cider vinegar

1 cup blanched almond flour

1/4 cup ground flax seed

1/2 teaspoon pumpkin pie spice

1/4 teaspoon baking soda

1/4 teaspoon sea salt

Instructions:

1. Whisk together the dry ingredients: coconut flour, baking soda, salt, cinnamon and nutmeg.

2. Then whisk the wet ingredients in a separate bowl: eggs, coconut oil, apple cider vinegar,

maple syrup and pumpkin puree.

3. Slowly add the dry mix to the wet mix until the ingredients are well combined.

4. Heat the pan or skillet with coconut oil or organic butter over MEDIUM-LOW heat. Spoon the

batter into the pan in whatever size you wish. Use a spoon to flatten and shape the batter to

about 1/3 inch. They will not bubble like regular pancakes so keep your eyes on them until

they are done. Flip them over to the other side when the bottom is golden brown. Also, you

can check the edges to see if they are ready.

5. Serve with pure maple syrup or just enjoy the pumpkin pancakes by themselves.

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COMMUTER QUICHE

Makes 6 servings.

Ingredients:

12 eggs

1 can full fat coconut milk

1/2 tsp nutmeg

1 tsp sea salt

1/2 tsp pepper

1/2 - 1 cup chopped bacon or chicken leftovers (or pre-cooked)

1 cup baby spinach or baby kale

1 tbsp olive or avocado oil

Instructions:

1. Preheat oven to 375 degrees.

2. Prepare a 9x11 baking dish and grease with olive or avocado oil.

3. Mix all ingredients in a large bowl; pour in a 9x11 baking dish.

4. Bake for 30-35 minutes until center is cooked.

BREAKFAST EGG MUFFINS

Makes 6 servings.

68

Ingredients:

8 eggs

5 slices bacon; cut into small pieces

1 ½ Tbsp coconut milk

2 1/3 green onion; chopped

1 bell pepper; chopped

4 oz. fresh mushrooms; chopped

1 small yellow onion; chopped

1 jalapeno pepper; chopped

Coconut oil for greasing pan or muffin cup liners

Instructions:

1. Whisk the eggs and coconut milk well in a large bowl. Add salt and pepper to taste.

2. Preheat oven to 350 F.

3. Place the rest of the ingredients except the coconut oil in a frying pan and fry at medium heat

for 5-8 mins or until the bacon is done. Stir often.

4. Grease a muffin pan with the coconut oil or line with muffin cups.

5. Pour the fried ingredients into the egg bowl and mix well. Use a ladle to pour the mixture in

the the muffin pan.

6. Bake for 20-25 minutes until turning golden brown. Remove the muffins from the pan

immediately and let cool. Refrigerate for up to 4 days. Warm using microwave for 20-30

seconds.

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COCONUT CRUSTED CHICKEN TENDERS

Makes 3 servings.

Ingredients:

1 lb. chicken tenders or sliced chicken breast

1 cup unsweetened shredded coconut

¼ cup coconut oil

Instructions:

1. Rub the chicken tenders with coconut oil and lightly coat with the shredded coconut.

2. Heat coconut oil-greased skillet over medium-high heat. Fry the chicken tenders for 2-3

minutes per side, until cooked through.

PALEO PIZZA

Makes 4 servings.

Ingredients:

Crust

E N T R E E S

72

1 lb. ground beef

1 lb. ground pork

1/4 cup Onion; finely chopped

1 clove Garlic; minced

1 Egg

Salt and pepper to taste

Topping

6 slices bacon; cut in 1 inch pieces

½ lb. mushrooms; chopped

1 cup bell pepper; thinly sliced

1 cup tomato sauce; sugar free

1 tsp dried oregano


Instructions:

1. Preheat your oven to 450F.

2. In a bowl, mix the ground meat with the onion, garlic, if using.

3. Spread the mixture on a 16-inch pizza pan and bake for 10 minutes.

4. While the crust cooks, heat a frying pan over a medium heat and cook the bacon for about

5 minutes so it’s still a bit soft.

5. Add the mushrooms and continue cooking until they are almost cooked.

6. Add the bell peppers and cook for another 2-3 minutes.

7. Remove the crust from the oven and pour out the juices which can be reserved for other

recipes. At this point the crust will have shrunk a bit.

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8. Spread the tomato sauce evenly over the crust and spread the bacon, mushrooms and bell

peppers on top of the sauce. Sprinkle with the oregano.

9. Put the pizza back under the broiler and broil until to top starts to brown.

SAVORY SUNFLOWER SEED PATE IN A COLLARD WRAP

Ingredients:

⅔ cup raw sunflower seeds, soaked for 8 hours

1 large celery rib

1 large clove of garlic

2 teaspoons dried thyme



1 large lemon, zested and juiced

¼ cup extra virgin olive oil

1 large collard leaf to use as a wrap

Variation: add 1 teaspoon of curry powder and a pinch of cayenne pepper to the pate for a

touch of Indian flavor.

Suggested pate toppers: shredded chicken, smoked salmon, shredded carrot, sliced

avocado, sliced red pepper, chopped red onion, sliced cucumb er, sprouts.

Instructions:

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Prepare the sunflower seed pate. Drain the sunflower seeds of excess water. Add the

sunflower seeds, celery, garlic, thyme, sea salt, black pepper, lemon juice with the zest, and

extra virgin olive oil to your blender or food processor. Blend until well incorporated. The

pate should be smooth but still have some texture to it.

Assemble the wrap. Wash your collard leaf and pat dry with a clean paper towel. Lay the leaf

flat on a cutting board. Take a small knife and remove the thic k rib of the stem so that it lies

flat. Place ¼ cup of the pate on your collard leaf. Add any of the suggested toppings. Roll

the collard leaf like a burrito. Enjoy.

PUMPKIN SEED SAUCE WITH SALMON OR SHRIMP

Makes 4 servings.

Ingredients:

5 ounces raw pumpkin seeds (1 cup)

1/3 cup chopped white onion

1 fresh poblano pepper

1 small garlic clove, peeled

1/2 tsp dried oregano

1/4 tsp ground cumin

1/2 tsp sea salt, ground

4 cups chicken stock, divided

2 tbsp extra virgin olive oil

1/2 cup chopped cilantro

1 1/4 pounds shelled raw shrimp or 4 salmon filets, thawed

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Lime wedges

Instructions:

1. Heat a skillet over medium heat and toast the pumpkin seeds, stirring and tossing constantly,

until they're puffed and just slightly browned, 5 to 8 minutes. To skip this step, buy roasted

pumpkin seeds.

2. Put the pumpkin seeds in the blender jar along with the onion, chiles, garlic, oregano, cumin,

salt, and 2 cups of the stock, and blend until the mixture is smooth, at least 3 minutes.

3. Heat the oil in a 4- to 5-quart heavy pot (this will give you enough room to add the meat or

fish later; if you’re making just the sauce, a 3- to 4-quart pot is fine) over medium heat until it

simmers, and carefully pour in the blended mixture. Cook (use a splatter screen so the sauce

doesn’t make a mess of the stove), stirring, until thickened, about 5 minutes.

4. Add just enough stock to thin the sauce to a velvety consistency that thickly coats a wooden

spoon, but isn’t gloppy. Simmer, partially covered, for 20 minutes, adding more stock, as

necessary, to maintain the velvety consistency.

5. Return some of the sauce, about 1 cup (or all if the sauce has broken and looks like scrambled

eggs), to the blender, then add the cilantro and blend until smooth. Be careful when you’re

blending hot ingredients: Cover the top with a kitchen towel, and hold the top firmly in place

with your hand. Work in batches to avoid blending with a full jar.

6. Return the sauce to the pot and simmer, uncovered, 5 minutes more. As the sauce is

simmering, swish a little liquid around in the blender and add it to the pot. Season to taste

with additional salt.

7. Season the shrimp with salt, gently cook it in the sauce until just cooked through, about 10

minutes, and serve with lime wedges.

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SLOW COOKER KOREAN GRASS -FED SHORT RIBS

(Adapted from NomNomPaleo) Makes 4-6 servings.

Ingredients:

6 pounds of bone-in English-style grass-fed short ribs

Kosher salt

Freshly ground pepper

1 medium pear or Asian pear, peeled, cored, and chopped coarsely

1/2 cup coconut aminos

6 garlic cloves, peeled and roughly chopped

3 scallions, roughly chopped

1 hunk of ginger, about the size of your thumb, cut into two pieces

2 teaspoons of Red Boat fish sauce

1 tablespoon coconut vinegar

1 cup organic chicken broth

Small handful of roughly chopped fresh cilantro

Instructions:

1. Preheat your broiler with the rack 6 inches from the heating element. Season the ribs liberally

with salt and pepper and lay the ribs, bone side up on a foil-lined baking sheet

2. Broil the ribs for 5 minutes and then flip them over and broil for another 5 minutes.

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3. Stack the ribs in a single layer in the slow cooker. I lay them on their side to cram them all in

the pot.

4. Toss the pear, coconut aminos, garlic, scallions, ginger, fish sauce, and vinegar in a blender and

puree until smooth.

5. Pour the sauce evenly over the ribs and add the chicken broth to the pot.

6. Cover with the lid, set the slow cooker on low, and let the ribs stew for 9-11 hours.

7. When it’s time to serve the ribs, remove the meat from the slow cooker and place them on a

serving platter.

8. Let the braising liquid settle for 5 minutes and then ladle off the fat if you wish. Adjust the

seasoning with salt and pepper, and pour a cup of sauce over the ribs.

9. Sprinkle on the chopped cilantro and serve the remaining sauce on the side.

CORNISH GAME H ENS WITH GARLIC AND ROSEMARY

Makes 4 servings.

Ingredients:

4 Cornish game hens


1 lemon, quartered

4 sprigs fresh rosemary

3 tablespoons olive oil

24 cloves garlic

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1/3 cup white wine

1/3 cup chicken stock

4 sprigs fresh rosemary

Instructions:

1. Preheat oven to 450 degrees F (230 degrees C).

2. Rub hens with 1 tablespoon of the olive oil. Lightly season hens with salt and pepper. Place 1

lemon wedge and 1 sprig rosemary in cavity of each hen. Arrange in a large, heavy roasting

pan, and arrange garlic cloves around hens. Roast in preheated oven for 25 minutes.

3. Reduce oven temperature to 350 degrees F (175 degrees C). In a mixing bowl, whisk together

wine, chicken broth, and remaining 2 tablespoons of oil; pour over hens. Continue roasting

about 25 minutes longer, or until hens are golden brown and juices run clear. Baste with pan

juices every 10 minutes.

4. Transfer hens to a platter, pouring any cavity juices into the roasting pan. Tent hens with

aluminum foil to keep warm. Transfer pan juices and garlic cloves to a medium saucepan and

boil until liquids reduce to a sauce consistency, about 6 minutes. Cut hens in half lengthwise

and arrange on plates. Spoon sauce and garlic around hens. Garnish with rosemary sprigs, and

serve.

SHEPHERD’S PIE

Makes 4 servings

Ingredients:

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1 Large Cauliflower; Cut into small florets

7 tablespoons Cooking Fat

1 medium Onion; Roughly Chopped

1 cup carrots; diced

1 lb grass-fed ground beef

1/2 cup Beef Stock

3 tablespoons Beef Stock

1 tablespoon Thyme; Fresh chopped

1 tablespoon Rosemary; fresh chopped

Salt and pepper; to taste

Paprika; to garnish

Instructions:

1. Preheat your oven to 400 F.

2. Boil the cauliflower in a pot of salted water until just tender.

3. Drain and mash with 2 tbsp of the cooking fat and 3 tablespoons of the stock using a potato

masher. Use more of less stock to control the consistency of the mash. Season to taste with

salt and pepper.

4. Heat 3 tablespoons of the cooking fat in a pan over a medium-low heat and sauté the onions

until soft, about 5 minutes.

5. Add the ground meat and cook for another 5 minutes. Add the diced carrots and cook yet

again for 5 minutes.

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6. Pour in the stock, season again with salt and pepper and simmer, uncovered, for about 5

minutes.

7. Spread the cooked meat in a 9-inch pan and spread the cauliflower mash on top.

8. Add the rest of the cooking fat on top of the mash scattered around and bake in the preheated

oven for 30 minutes.

9. Remove from oven and garnish with paprika. This Shepherd’s pie is excellent with homemade

ketchup.

CHICKEN PANCIT

Makes 6 servings.

Ingredients:

1 1/2 lbs chicken breasts; cut into small bite size pieces

1 lb pork loin; cut into small bit size pieces

½ lb shrimp; tails removed and de-veined


2 teaspoons crushed garlic

4 carrots; grated

6-8 cups shredded green cabbage

1/4 cup coconut aminos; or Tamari wheat-free soy sauce

1/4 cup chicken broth

2 tablespoons fish sauce

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Black pepper; to taste

Lemon wedges

8 green onions; diced

Instructions:

1. In a large wok or skillet heat the coconut oil over medium to medium high heat.

2. When the wok or pan is nice and hot, add the chicken, pork, green onions and garlic and saute

for about 6-7 minutes or until the meat is done all the way through but still tender.

3. Remove the meat from the pan and set aside.

4. Add the cabbage and carrots to the wok or pan and cook until the cabbage is tender, about 4

minutes.

5. Add the shrimp to the cabbage and saute together until the shrimps turn pink.

6. Add the chicken and pork back to the veggies and pour in the coconut aminos or soy sauce,

chicken broth, and fish sauce. Season with lots of black pepper.

7. Stir well and cook for another minute or two.

8. Serve in bowls with a lemon wedge.

SLOW COOKER ROAST CHICKEN & GRAVY

Makes 4 servings.

Ingredients:

5 pound chicken

2 tablespoon ghee

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2 each onion; chopped medium

6 cloves garlic; peeled

1 teaspoon tomato paste

1/4 cup chicken stock

1/4 cup white wine

1 teaspoon sea salt

1 teaspoon paprika

1/2 teaspoon cayenne

1 teaspoon white pepper

1 teaspoon poultry seasoning

1 teaspoon garlic powder

black pepper

2 bulbs shallots; chopped medium

Instructions:

1. Melt the ghee in a large cast iron skillet over medium heat. Add the onions, garlic, shallots

and tomato paste and sauté until soft and lightly browned. Season to taste with salt and

black pepper. Deglaze the pan with the wine and chicken stock (I didn't have the wine so

substituted more chicken stock) and transfer to the slow cooker.

2. Dry off the bird and season it well (inside and out) with the spices.

3. Put in the cooker breast down, cover and cook on low for 4 to 5 hours.

4. When done remove from the cooker and let set for 20 minutes.

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5. Check the sauce left behind for seasoning (taste) and blend to make gravy.

MOM’S PORK CHOPS

Makes 4 servings

Ingredients:

4 Pork chops; 1/4-inch thick

1/2 cup Dijon mustard

1 teaspoon mustard powder

1 teaspoon Dried thyme

1 teaspoon garlic; crushed

1 tablespoon coconut oil

Instructions:

1. Preheat oven to 425°F.

2. Season pork chops lightly with salt and pepper.

3. In a small bowl, combine mustard, mustard powder, thyme, and garlic; mix well and spread

evenly over both sides of the chops.

4. Heat the oil in a large skillet over medium-high. Add the chops and brown for 2 minutes per

side. Transfer your skillet to the oven and cook for an additional 5-8 minutes, until no longer

pink and cooked through.

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CRUMBLESS MEATBALLS

Makes 3-4 servings.

Ingredients:

1 lb. grass fed ground beef

1 egg

1 tsp garlic powder

1 tsp paprika

salt and pepper to taste

1/2 small onion minced ( or 1 Tbsp dried onion powder)

1 Tbsp fresh parsley (optional)

Instructions:

1. Preheat oven to 375degrees.In a large bowl, scramble egg and combine remaining

ingredients. Mix thoroughly.

2. Take an ice-cream scoop and measure out equal portions onto a baking sheet lined with

parchment paper or tin foil.

3. Bake for 10 minutes and then flip the meatballs to the other side and bake another 10

minutes. Total cook time is 20 minutes.

4. Remove from baking sheet and eat!!

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5. These were browned by the oven only. If you want a little crunch to it and have the time for

an extra step/mess, heat a pan with about 1 tbsp olive oil and brown on both sides then bake

10-15 minutes until thoroughly cooked.

CHICKEN “TORTILLA ” ENCHILADAS

Makes 4 servings.

Ingredients:

1/4 cup coconut flour

8 large Eggs

1/4 tsp baking powder

1/2 cup Water

1 each poblano pepper; chopped

2 clove garlic; minced

1 each Yellow onion; chopped

2 tsp cumin

2 tsp chili powder

1 lb. Chicken breast; chunks or strips

3 cups Las Palmas Red Enchilada Sauce

1 can black olives; optional garnish

1 bunch cilantro; optional garnish

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4 tbs coconut oil

Instructions:

Tortillas preparation:

1. Whisk coconut flour, egg whites, water, and baking powder (optional) together in a large bowl.

2. Preheat small skillet on medium-high.

3. Melt 1 teaspoon of coconut oil in the pan and swirl around to coat.

4. Pour about 3 tablespoons of batter into the pan. Tilt and swirl the skillet to spread out the

batter into a round thin tortilla shape.

5. Cook until golden brown on one side and then flip. (Careful, If you try to flip it too early or too

quickly, it will rip. Be gentle and make sure the tortilla is not sticking to the skillet before you

flip.)

6. Cook the other side until golden brown. Remove to plate.

7. Repeat the steps 3-6. This should make 8-10 tortillas.

Enchiladas:

8. Heat 1 tbsp coconut oil in a skillet on medium-high. Add chicken, cook through and then set

aside.

9. Preheat oven to 350 degrees. Meanwhile, in a large skillet on medium-high heat, add 1 tbsp

coconut oil. Once the oil is hot, add the poblano pepper, garlic, and onion. Sauté until onions

are translucent.

87

10. Once the onions are translucent, add in cumin, chili powder, chicken and about 1/2 cup of

enchilada sauce. Reduce heat and simmer to cook off any runny liquid.

11. Pour small amount of enchilada sauce into a small baking dish.

12. Carefully take one tortilla at a time and fill with some of the chicken mixture. Roll, or simply

fold, and place seam side down in the dish.

13. Repeat with all the tortillas until the pan is full. Pour remaining enchilada sauce over the

enchiladas and then bake for 10 minutes.

14. Carefully scoop out 2-3 enchiladas, top with olives or cilantro, and dig in!

DILL & LEMON BAKED SALMON

Makes 2 servings.

Ingredients:

2 6-oz. salmon fillets

2 zucchini, halved lengthwise and thinly sliced

1/4 red onion, thinly sliced

1 tsp fresh dill, chopped

2 slices lemon

1 tbsp fresh lemon juice

Extra virgin olive oil, for drizzling

Salt and freshly ground pepper

Instructions:

88

1. Preheat the oven to 350 degrees F. Prepare two large pieces of parchment paper by folding

them in half to crease. Then open the papers and lay flat.

2. On one side of the crease, place half of the zucchini, red onion, dill, and one lemon slice. Drizzle

with olive oil and sprinkle with salt and pepper. Place a salmon fillet on top and drizzle with

the lemon juice. Season with salt and pepper. Repeat with the second piece of parchment

paper and remaining ingredients.

3. Fold the parchment paper over the salmon to close, making a half-moon shape. Seal the open

sides by folding small pleats in the paper. Place the parchment packets on a rimmed baking

sheet and bake for 15-20 minutes until the salmon is opaque. Serve warm.

CHICKEN TIKKA MASALA

Makes 4 servings.

Ingredients:

Chicken Tikka:

½ teaspoon ground cumin

½ teaspoon ground coriander

¼ teaspoon cayenne pepper; ( I use red pepper flakes)

1 teaspoon table salt

2 lbs boneless skinless chicken breast

1 cup plain full-fat yogurt

2 tablespoons olive or avocado oil

89

2 medium cloves garlic; minced or pressed through a garlic press

1 tablespoon fresh ginger; (grated)

Masala Sauce:

3 tablespoons olive or avocado oil

1 medium onion; diced fine

2 medium cloves garlic; minced

2 teaspoons fresh ginger; (grated)

2 jalapenos

1 tablespoon tomato paste

1 tablespoon garam masala

1 28 oz can crushed tomatoes

¾ teaspoon table salt

1 cup heavy cream

¼ cup fresh cilantro; (chopped)

1 tsp turmeric

Instructions:

1. FOR THE CHICKEN: Combine cumin, coriander, cayenne, and salt in small bowl. Sprinkle both

sides of chicken with spice mixture, pressing gently so mixture adheres. Add the crushed garlic

and ginger. Rub it on the chicken and drizzle the olive oil. Place chicken in a Ziploc bag and

refrigerate overnight (or several hours). Take the chicken out from the fridge and add the

90

yogurt. Make sure it coats the chicken well. Let marinate for another 1-2 hours. In the

meantime, get all the ingredients for the masala ready.

1. FOR THE SAUCE: Heat oil in large Dutch oven over medium heat until shimmering. Add onion

and cook, stirring frequently, until light golden, 8 to 10 minutes. Add garlic, ginger, red pepper

flakes, tomato paste, and garam masala; cook, stirring frequently, until fragrant, about 3

minutes. Add crushed tomatoes, sugar, turmeric, and salt; bring to boil. Reduce heat to

medium-low, cover, and simmer for 15 minutes, stirring occasionally. It is at this point that you

may adjust the seasoning and add more spice if you like it spicier. Stir in cream and return to

simmer. Remove pan from heat and cover to keep warm.

2. While sauce simmers, grill chicken on medium heat. Make sure you coat the chicken well with

the yogurt. Also, make sure you oil the grill ...as the chicken can easily stick. You can also do

the chicken in the oven using the broiler. Just adjust oven rack to upper-middle position and

heat broiler. Dip chicken into yogurt mixture (chicken should be coated with thick layer of

yogurt) and arrange on wire rack set in foil-lined rimmed baking sheet or broiler pan. Discard

excess yogurt mixture. Broil chicken until thickest parts register 160 degrees on instant-read

thermometer and exterior is lightly charred in spots, 10 to 18 minutes, flipping chicken

halfway through cooking. Let chicken rest 5 minutes, then cut into 1-inch chunks and stir into

warm sauce (do not simmer chicken in sauce). Stir in cilantro, and serve over rice.

Tips: If your sauce is too thick, thin it out with some more cream or milk or chicken stock

before serving. You can also grill the chicken first and keep it warm... then proceed to make

the sauce...

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MOROCCAN MEATBALLS

(Adapted from WELL FED by Melissa Joulwan)

Makes 4 servings.

Ingredients:

Meatballs:

½ cup fresh parsley; minced (about 2 Tbsp)

1 Tbsp paprika

2 tsp ground cumin

1 tsp salt

¼ tsp ground black pepper

2 lbs. ground lamb or beef

Sauce:

1 Tbsp coconut oil

2 medium onions; diced (about 2 cups)

2 garlic cloves; crushed (about 2 tsp)

2 tsp paprika

2 tsp ground cumin

1 tsp salt

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¼ tsp ground black pepper

2 medium tomatoes; diced (about 2 cups)

1 ½ cups water

2/3 cup tomato paste

½ cup fresh parsley; minced (about 2 Tbsp)

Instructions:

1. In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper with a fork. With

your hands, crumble the lamb into the bowl and knead until all ingredients are incorporated.

2. Moisten your hands with water and shake to remove excess. Measure a level tablespoon of

lamb and roll into a ball between your palms. Line up the meatballs on a baking sheet until it’s

time to put them in the sauce.

3. Heat the oil in a large, deep skillet or pot. Add the onion and sauté until soft, about 5 minutes.

Add the garlic, paprika, cumin, salt, and pepper and stir until fragrant, about 30 seconds. Add

the chopped tomatoes to the pan and stir about 1 minute. Add the water, tomato paste, and

parsley, mixing to dissolve the tomato paste.

4. Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heat

to simmer. Cook 40 minutes covered, then remove lid and cook an additional 20 minutes, until

the sauce has thickened. Sprinkle each serving with a few teaspoons of chopped pistachios.

GRAIN-FREE MUSHROOM-STUFFED MEATLOAF

Makes 6-8 servings.

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Ingredients:

½ cup cremini mushrooms; large, sliced

½ cup minced onion

¼ cup grass-fed butter

2 cups almond meal (flour)

1 cup chicken broth

¼ teaspoon powdered thyme

3 lbs. grass-fed ground beef

2 eggs; slightly beaten

1 ½ teaspoon sea salt

1/8 teaspoon pepper

1/3 cup Nature’s Hollow sugar-free ketchup

¼ cup parsley; chopped

Instructions:

1. Preheat oven to 375 degrees

2. Sauté mushrooms & onions in butter until onion is transparent

3. Combine with almond meal, thyme, parsley

4. Lightly mix together meat, eggs, salt, pepper, ketchup, and broth

5. Pack half of meat mixture into 9 ¼” x 5 ½” x 2 ¾” loaf pan

6. Pack stuffing on top then remainder of meat

7. Bake in oven for 1 hour 15 minutes

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Let stand for 15 minutes before serving

96

CACAO PROTEIN BALLS

Makes 8-12 bars or balls

Ingredients:

1 cup pumpkin seeds

½ cup sunflower seeds

1 cup soft Medjool dates, soaked for 1 hour

1 cup goji berries

¼ cup ground flax seeds

Pinch sea salt

2 tablespoons raw cacao powder

Instructions:

Mix the ingredients. In a food processor combine the pumpkin seeds and sunflower s eeds.

Pulse for 30-60 seconds. Place the ground seeds in a separate bowl and set aside. Add the

soaked dates and goji berries to the food processor and process until there are no large

pieces. When the mixture resembles dough, stop the food processor and s tir with a spoon.

Add in the ground pumpkin and sunflower seeds back to the food processor along with the

S N A C K S

97

flax seeds, sea salt, and cacao powder. Pulse together all the ingredients again until

everything is well incorporated and can stick together.

DO NOT OVERMIX!

Serving suggestions: Spread the mixture evenly into a pan to make bars. You can also make

protein balls by using an ice cream scooper and placing each ball on a cookie sheet. Place

the bars into the refrigerator for one hour before serving.

CHOCOLATE SUNBUTTER PROTEIN BALLS


Ingredients:

6 tablespoons sunflower seed butter

4 tablespoons cacao (or unsweetened cocoa)


1 tablespoon ground flax seeds, chia seeds, or almond meal

1 scoop pea, whey, or hemp protein

15 drops of liquid stevia or 1 tablespoon honey/agave

Pinch of sea salt

Water (as needed)

Shredded coconut

98

Instructions:

Combine all the ingredients in a large bowl. Stir and slowly add water until you get the

desired consistency of your protein ball (about 6 tablespoons of water).

Mold the protein balls. Mold the dough into little balls and place them on a cookie sheet or

wax paper. You can eat them right away or freeze them for 10-15 minutes. Roll each ball in

a bowl of shredded coconut - feel free to dust them with more cacao for an extra boost of

antioxidants.

HEMP POWER BALLS

Makes 5 balls

Ingredients:

¼ cup hemp protein powder

3 tablespoons cacao powder


¼ teaspoon liquid stevia

¼ teaspoon vanilla

1 tablespoon coconut oil

3 tablespoons tahini

Instructions:

99

Combine the ingredients. In a large bowl, place your protein powder, cacao, and chia seeds.

Mix. Add in the stevia, vanilla, coconut oil, and tahini. Stir until well combined.

SUPERFOOD PEA PROTEIN BALLS


Ingredients:

1 scoop whey, pea, or hemp protein

½ tablespoon stevia


½ teaspoon cinnamon

1 tablespoon raw cacao

2 tablespoons hemp seeds

2 tablespoons flax meal

2 tablespoons shredded coconut


¼ cup of cacao nibs

Instructions:

Mix the ingredients. Put all ingredients in a mini food processor or mash with your hands.

Mix the dough with your hands and form into small balls. Eat right away or put in the

refrigerator for 15 to 30 minutes.

100

RAW PROTEIN SEED BA LLS


Ingredients:

¾ cup pumpkin seeds

¾ cup sunflower seeds

½ cup chopped dates, soaked for 15 minutes or more

3 tablespoons flaxseed meal


1 tablespoon raw cacao powder

1 tablespoons honey

Sea salt to taste

¼ cup raisins

½ cup unsweetened shredded coconut

Instructions:

Mix the ingredients. Add all the ingredients to a blender and blend until well incorporated.

Transfer the mixture into a large bowl and begin to form the mixture into small balls. You

can eat them right away or store them in the refrigerator or freezer and consume at a later

date.

101

SMOKY KALE CHIPS

Ingredients:

1 bunch curly kale


1 teaspoon smoked paprika


Instructions:

Preheat the oven to 300°F.

Mix the seasonings. In a large bowl, add the kale, extra virgin olive oil, and smoked paprika.

Mix with your hands until evenly coated.

Bake. Add the kale to a baking sheet. Spread the kale evenly across the pan. Place in the

oven and bake for 20 minutes. Check the pan every 5 minutes to make sure it doesn’t burn.

Serve. When the kale is crisp, remove from the oven and immediately top with sea salt.

SIMPLE KALE CHIPS

Ingredients:

1 bunch kale, stems removed and leaves torn into 2-inch pieces

102

2 tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

1⁄4 cup sesame seeds

sea salt to taste

Instructions:

Preheat oven to 200°F.

Mix the ingredients. In a large bowl, drizzle kale with extra virgin olive oil, lemon juice, and

sesame seeds. Season with sea salt. Toss until evenly coated. Transfer to a rimmed baking

sheet and bake for 30 minutes. Remove from oven and, using a spatula, flip kale leaves over.

Return to oven and continue cooking until kale is dry and crisp, 20 to 25 more minutes. Let

cool completely. Store in an airtight container for up to 3 days .

103

CURRIED CARROT CHIPS

Ingredients:

2 large carrots

1 teaspoon extra virgin olive oil

1 teaspoon curry powder


⅛ teaspoon cayenne pepper (optional)

Instructions:

Preheat the oven to 350°F.

Peel the carrots. Wash the carrots thoroughly. Remove the excess skin with a vegetable

peeler and discard it. Continue to shave the rest of the carrot into thin slices and put it into

a large mixing bowl.

Season the carrot chips. Add extra virgin olive oil, curry powder, sea salt, and cayenne

pepper (optional) to the mixing bowl with the carrots. Toss until the carrot slices are well

coated.

Bake the carrot chips. Place the carrot chips onto a baking sheet. Be sure that each strip is

laid out flat and does not overlap to ensure even cooking. Bake for about 10 minutes. When

the chips are done, remove from the oven and transfer them to a wire cooling rack to crisp.

When the chips are cool, serve.

104

SWEET POTATO CHIPS

3 sweet potatoes



½ teaspoon cayenne pepper

1 teaspoon garlic powder

Instructions:

Preheat oven to 425°F.

Prepare the sweet potatoes. Cut them into "chips". Add the sw eet potato slices, extra virgin

olive oil, and spices to a Ziploc bag. Shake. Remove the slices from the bag and lay them on

a non-stick baking sheet. Bake each side of the chip for 18-20 minutes. Make sure you flip

the “chip” after 18 minutes and then cook the other side.

105

QUICK SNACK IDEAS One piece of fruit with ¼ cup of seeds.

Figs or dates stuffed with sunbutter or tahini.

4 tablespoons of a dip of your choice with cherry tomatoes, celery sticks, or sweet potato

chips.

One roasted sweet potato with 3 tablespoons hemp seeds, garlic & sea salt, or opt for a sweet

treat and drizzle your sweet potato with 2 tablespoons tahini, cinnamon & nutmeg.

A smoothie with an extra boost of protein (add a scoop of pea, whey, or hemp protein powder

or 1 tablespoon tahini or sunflower seed or almond butter).

Apple with 2 tablespoons of sunflower seed butter or almond butter & 2 tablespoons of

shredded coconut.

Green juice with a handful of pumpkin seeds.

Coconut water with your favorite protein ball.

107

RAW AVOCADO PUDDING

Ingredients:

1 avocado

1 cup almond milk, rice milk or hemp milk

1 zucchini, chopped

1 tablespoon raw cacao powder

1 tablespoon raw honey, or 1 teaspoon stevia

Instructions:

Using a food processor or high power blender, combine all ingredients until smooth. Put in

refrigerator until it is cold and then enjoy!

BAKED APPLE

Ingredients:

1 apple

Dash cinnamon

D E S S E R T S

108

Dash nutmeg

1 teaspoon lemon juice

Instructions:

Bake the apple. Slice an apple and mix with cinnamon, nutmeg and lemon juice. Bake for 20

minutes at 350°F. Then drizzle with honey and top with pumpkin seeds for an extra satisfying

crunch.

CHOCOLATE CHIA PUDDING

Ingredients:

¼ cup chia seeds

½ banana

1 cup unsweetened coconut milk or almond milk

1 tablespoon of raw cacao

Instructions:

Combine the pudding. Place the chia seeds in a bowl. Combine the milk, raw cacao, and

banana in a blender until smooth. Pour the mixture over the chia s eeds and let stand for at

least 15 minute before serving.

109

PALEO HOT COCOA

Ingredients:

1 cup of coconut or almond milk

1 tablespoon of raw cacao powder

Stevia or honey to taste

Instructions:

Heat the coconut or almond milk over medium flame. Add 1 tablespo on of cacao powder

and sweeten with stevia or honey if you desire.

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