digestive wellness collaborative cookbook · 61 better butter for the gut ˝with ghee) meet our...

Digestive Wellness

Collaborative Cookbook

Liz Lipski PhD CNS FACN IFMCP copy2020 bull wwwInnovativeHealingAcademycom The ADW Nutritionistrsquos Collaborative Cookbook

2

Digestive Wellness Collaborative Cookbook1st Edition

This cookbook is from the online course The Art of Digestive Wellness with Dr Liz Lipski the author of Digestive Wellness

Some of the recipes contain information about the health benefits of the food itself or the specific ingredients to enrich your experience These are recipes and are not intended nor should be construed as medical advice diagnosis or treatment

If you have a medical or health concern make an appointment with your health care provider If you are experiencing an emergency call your doctor or dial 911 or your local emergency number immediately

Enroll in the Art of Digestive Wellness online course with the Innovative Healing Academy wwwInnovativeHealingAcademycom

Liz Lipski PhD CNS FACN IFMCP copy2020 bull wwwInnovativeHealingcomThe ADW Nutritionistrsquos Collaborative Cookbook

3

Recipe List

BREAKFAST7 Apple Oatmeal8 Eggs 5 Ways9 Baked Yummy Pancakes 10 Oatmeal Flapjacks 11 Baked Apple Oatmeal Cake

BEVERAGES13 Dairy Free Golden Milk 14 Kudzu Elixir Repair and Quench15 Clean amp Green Smoothie 15 Refreshing Cucumber Smoothie 16 Super Energizing Smoothie 16 Blueberry Lavender Smoothie 17 Mango Goji Basil Smoothie 17 Super Detoxifier Smoothie 18 Energy Boosting Smoothie 19 Mojito Smoothie 19 Red Velvet Delight Smoothie 20 Warm Milkshake 20 Chocolate Dream Smoothie

LUNCH amp DINNER22 Orange Fennel amp Pistachio Salad23 Moroccan Pressed Kale Salad 24 Heart Loving Patties 25 Melodyrsquos Dahl 26 Kitchari26 Indian Comfort Food28 Lentil Salad with Winter Radish and Pomegranate Seeds29 Squash Chickpea amp Lentil Stew 30 Herb Roasted Chicken 31 Rosemary Chicken 32 Orange Chicken33 Maryrsquos Classic Chicken 34 Turkey Burger Wraps with Spicy Avocado Mustard 35 Lemon Mustard Salmon Salad36 Poached Coconut Ginger Salmon 37 Spaghetti Squash amp Meat Sauce


4

Recipe List

SIDES amp SNACKS39 Cauliflower Rice40 Steamed Brussels Sprouts40 with Mustard and Caraway41 Curry Garlic Carrot Fries42 String Beans with Caramelized Shallots Rosemary and Garlic43 Steamed Broccoli with Asian Flavors44 Roasted Root Vegetables 45 Summer Breadfruit Curry 46 Bean Salad with Fresh Herbs 47 Mt Lassen Cauliflower Soup 48 Carrot Apple Ginger Soup49 Rice Congee50 Yogurt

SWEET TREATS53 Quick amp Easy Baked Apples 53 Warmed amp Creamy Apple Slices with Coconut Cream54 Blueberry or Cranberry Muffins55 Heart Health Cookies 56 Mexican Chocolate Balls 57 Raw Key Lime Pie COOKING EXTRAS59 Dr Bielerrsquos Health Broth 60 Ghee (Clarified Butter)61 Better Butter for the Gut (With Ghee)

MEET OUR NUTRITIONISTS63 Liz Lipski 64 Karin Franz 65 Eleonora Gafton

Cover photo credit Valeria_Aksakova wwwfreepikcom

BREAKFAST


6

Apple OatmealFrom the kitchen of Karin Franz (serves 2)

INGREDIENTSfrac12 cup Oats (gluten-free rolled oats preferred)frac12 cup ground Nuts (almond walnut pecan or other)1 large red Apple 1 tsp Vanilla2 cups Waterpinch of pink Salt

DIRECTIONS This can be made in a pot or slow cooker1 Add all ingredients to a pot and cook for about 10mins over medium low heat

NOTESbull For the apple crispy sweettart is best such as fuji honeycrisp or my favorite snapdragonbull Can use steel cut oats but will take longer to cook unless soaked over night in water and

rinsed amp drained before cookingbull Optional additions or variations

bull Add grated lemon zest (fresh or dried)bull Garnish with cinnamon (fresh is delicious)bull Substitute apple for 1cup blueberries (lemon zest is also a great addition)


7

Eggs 5 WaysFrom the kitchen of Karin Franz (serves 1 to many)

1 SCRAMBLED EGGS WITH SALSA amp GUACAMOLEServe with fresh salsa amp guacamole

2 SCRAMBLED EGGS WITH PESTOAdd ~1 Tbsp of pesto half way through cookingOptionally top with a little goat cheese

3 FRIED EGGS WITH AVOCADO SLICESPlace a slice of avocado (cut lengthwise) in the pan over medium heat and crack an egg into it so that the yolk fills the whole in the avocado Cook until the egg is ready

4 POACHED EGGS WITH SAUTEacuteED SPINACHCrack an egg into a small dish Add spinach to a pan with 1rdquo water and a little olive oil over medium heat In the center of the spinach create an opening in the middle Carefully pour the egg into the center of the pan Cover and wait about 1-2 minutes Drain any excess water and serve

5 CRUSTLESS SPINACH QUICHE1frac12 Tbsp of Ghee or Olive oil 8 Eggs1 large Onion chopped (or 8oz of chopped onion)20 oz thawed amp drained frozen or fresh Spinach2 Tbsp reserved Spinach juice1 tsp SaltPepper to taste (optional)

DIRECTIONS1 Preheat oven to 350deg 2 Grease a glass pie dish with frac12 tablespoon of olive oil or ghee 3 Sauteacute chopped onion in 1 tablespoon of ghee or olive oil over medium heat until soft4 Squeeze and drain the thawed frozen spinach or wilt the fresh spinach with the onion5 Whisk eggs salt and pepper together in a bowl 6 Next break up the spinach with your fingers and mix it with the sauteacuteed onion spread out

evenly in the baking dish 7 Finally pour the egg mixture over the onion amp spinach and bake for ~40 minutes 8 Yoursquoll know itrsquos done when the edges begin to brown (Itrsquos normal for this quiche to deflate

a little as itrsquos cooling)

NOTESbull Substitute other veggies for spinach


8

Baked Yummy Pancakes From the kitchen of Karin Franz (makes ~12 pancakes)

INGREDIENTSPANCAKES4 Eggs2-3 large red Apples (sweet and tart preferred)2 large Bananas2 tsp Vanilla1 cup ground Nuts (almond pecan walnut or combination)4 Tbsp Chia seedsfrac12 tsp Baking soda

TOPPING2+ cups berries (blueberries strawberries raspberries or any combination or other fruit)1 Tbsp waterfrac12 tsp VanillaOptional 1 Tbsp Maple syrup

DIRECTIONS 1 Preheat the oven 350deg (or 325deg for convection)2 Line 2 cookie sheets with parchment paper3 In a blender combine all the pancake ingredients4 Gently pulse the blender until all the ingredients are mixed together but the fruit is still

slightly chunky bull If the batter is a little lsquoloosersquo let it sit for about 10 mins until the chia seeds thicken it upbull If the batter is too thick add a little non-dairy milk or yogurt water or olive oil to thin

5 When the batter is ready pour pancake batter onto lined cookie sheets making about 6 cakes on each pan

6 Bake for about 20 minutes (until edges are golden and cakes are set)7 While cakes are baking make the fruit topping

bull In a sauce pan heat berries or fruit along with water vanilla and optional syrup over medium heat until the fruit is hot and softened (we tend to mash up the berries)

8 Serve the hot cakes with fruit topping and enjoy

NOTESbull I grind my own nuts by buying them in bulk and grinding them in the blender or food

processor You can also substitute Almond flour for ground nuts for a smoother texture (we prefer ours a little heartier)

bull These pancakes do not flip well so baking is the way to go Plus theyrsquore all done cooking at the same time

bull Kid approved by many sleep over friends


9

Oatmeal Flapjacks From the kitchen of Liz Lipski (makes ~8 pancakes)

INGREDIENTS1 cup gluten free Oatmealfrac12 cup gluten free Oat flourfrac14 cup Corn meal1-2 Eggs1 tsp Baking powder (aluminum free)1-2 tsp of Maple syrup or honey1 Tbsp Ghee or oilfrac34 cup Non-dairy milk (such as nut milk soy milk kefir rice milk or oat milk)Maple syrup or applesauce for topping

DIRECTIONS 1 Put all ingredients into a bowl and stir2 Cook on a hot greased or oiled griddle3 Serve with syrup or applesauce

NOTESbull For variety add nuts seeds or fresh fruit to the batter or as a topping


10

Baked Apple Oatmeal Cake From the kitchen of Liz Lipski (serves 4-6)

INGREDIENTS6 Eggs1frac12 cups Rice milk (or other non-dairy milk)1 cup Oat flour3 Tbsp sugarfrac12 tsp Salt1 tsp Vanillafrac12 tsp ground Cinnamon frac12 cup butter2 Apples peeled and sliced

DIRECTIONS 1 Preheat oven to 425degF2 Put eggs rice milk oat flour sugar vanilla cinnamon and salt into your blender Blend

until smooth (You could also put this into a bowl and whisk until smooth or use a hand blender I find a blender easier)

3 Take the butter and put it into a 10rdquo x 13rdquo baking dish Put it into the oven and let the butter melt

4 Add apples to the baking dish Stir Let bake 4-5 minutes without browning the apples 5 Remove baking dish from the oven and pour the pancake mixture over it Put it back into

the oven and bake for 20 minutes6 Yoursquoll know itrsquos ready when it gets puffy and begins to brown 7 Serve

NOTESbull I like to make this on a weekend morning then read a novel or do something for 20

minutes It keeps well so you can reheat it if you have leftovers

BEVERAGES


12

Dairy Free Golden Milk From the kitchen of Liz Lipski (serves 2 large mugs)

Golden milk is a delicious hot beverage that has ginger and turmeric in it It comes from the Ayurvedic medical tradition of India where itrsquos known as ldquohaldi dooghrdquo The ingredients aid digestion and have anti-inflammatory properties Turmeric turns off inflammation by quenching TNF-alpha the ring-leader of pain Cinnamon modulates insulin and blood sugar If you like chai or nourishing warm beverages yoursquoll love golden milk

INGREDIENTS3 cups Non-dairy milk (Almond milk cashew milk light coconut milk or a combination) 1-2 tsp Almond butter coconut oil or gheefrac12-1 tsp ground Turmeric 18 tsp ground Cardamom or 3 cardamom podsfrac14 tsp ground Ginger or grate 1-2 Tbsp of grated fresh ginger (More makes it spicier less tames it)frac14 tsp ground Cinnamon or a whole cinnamon stickPinch black pepperSweetener honey maple syrup coconut sugar or stevia to taste

DIRECTIONS 1 Put all ingredients into a small saucepan and warm over medium heat until it is hot but

not boiling Whisk or stir often 2 Taste and adjust the spices as desired Maybe yoursquod like it a bit sweeter or to add more

cinnamon or ginger 3 Pour into a cup or mug and enjoy

NOTESbull If you are using fresh ginger or turmeric you can grate it or use a micro-plane


13

Kudzu Elixir Repair and QuenchFrom the kitchen of Eleonora Gafton (serves 1)

INGREDIENTS2 Tbsp Kudzu root powder 1 cup Unfiltered apple juice frac14 tsp Grated fresh ginger 1 tsp Vanilla extract frac14 tsp Ground cinnamon

DIRECTIONS 1 In a small pot mix the kudzu into cold apple juice until dissolved 2 Stir in the ginger vanilla and cinnamon then turn the burner on and bring to a gentle boil

over medium heat stirring constantly until the liquid thickens and becomes translucent (about 5 minutes)

3 Serve hot or cold This will get really thick like gelatin


14

Clean amp Green Smoothie From the kitchen of Karin Franz (serves 1)

INGREDIENTS3-4 Ice cubes1 large Celery stalkfrac12 large Cucumber1 cup packed Kale leavesfrac14 Avocadofrac12 Lemon juiced (~1 Tablespoon)1 medium green Apple~1 cup Water

DIRECTIONS 1 Place all coarsely chopped ingredients in a high-speed blender and blend until smooth

NOTESbull This smoothie has a nice sweettart balance Adjusting the ratio of ingredients will sway

it towards more sweet or more tart or acrid If serving to someone apprehensive to green drinks sweeten with additional apple or add a small amount of banana or pineapple

bull Optional additions Small piece of ginger andor pineapple

Refreshing Cucumber Smoothie From the kitchen of Karin Franz (serves 1)

INGREDIENTS1 medium Cucumber1 cup Spinach1 green AppleSmall chunk of peeled Ginger Juice from frac14 of a Lemon~1 cup waterHandful of Ice



15

Super Energizing Smoothie From the kitchen of Eleonora Gafton (serves 1)

INGREDIENTSfrac14 cup Hemp seeds2 cups Filtered water or coconut water1 large Baby bok choy1 Avocado1 Beet small large dice3 Dates pits removed1-inch Ginger fresh1 cup Frozen blueberriesPinch of Celtic sea saltfrac14 cup of Cacao nibs to add a crunch

DIRECTIONS 1 Add filtered water and hemp seeds to a high-speed blender and make your hemp milk2 Add all the remaining ingredients and blend until smooth 3 Adjust the taste Enjoy

Blueberry Lavender Smoothie From the kitchen of Eleonora Gafton (serves 1)

INGREDIENTS3 cups Blueberries frozen1 cup Almond milk2 cups Spinach (well packed)1 Tbsp Almond butter1 Tbsp raw Honey1 tsp dried Lavender (steep lavender in 1 cup hot water for 5min)1 tsp VanillaPinch of Salt

DIRECTIONS 1 Place all ingredients in a high-speed blender and blend until smooth


16

Mango Goji Basil Smoothie From the kitchen of Eleonora Gafton (serves 1)

INGREDIENTS4 cups chopped Mangoes (fresh or frozen)frac12 cup Goji berries (soak for 30min -1 hour)2 cups Coconut water2-inch piece Aloe peeledfrac12 cup Basil leaves well packed1 Tbsp Honey or agavefrac12 tsp Cayenne

DIRECTIONS 1 Place all ingredients in a high-speed blender and blend until smooth adjust texture as

needed

Super Detoxifier Smoothie From the kitchen of Eleonora Gafton (serves 1)

INGREDIENTS1 cup Cilantrofrac12 cup Mint1 cup Papaya with 1 tsp seeds1-pint Strawberries4 Dates soaked2 Tbsp Milk thistle ground1 cup raw Almonds (soaked)1 cup Coconut water or more adjust for consistency

DIRECTIONS 1 Place all ingredients in a blender and blend until smooth

NOTES bull Cilantro could pull out heavy metals from the body


17

Energy Boosting Smoothie From the kitchen of Eleonora Gafton (serves 1)

INGREDIENTS2 cups Nettles tightly packed (see note below)1 cup Lemon balm (tightly packed or baby bok choy)1 Banana1 small Avocado2 Dates8 Schisandra berries2 cups Coconut water or apple juiceFresh Mint to garnish optionalfrac14 cup Cacao nibs

DIRECTIONS 1 Please all ingredients in the blender except the cacao nibs Blend well until smooth

Garnish with fresh mint if available Enjoy immediately

NOTES bull Nettles sting thus handle them with gloves remove all the large stems


18

Mojito Smoothie From the kitchen of Karin Franz (serves 1)

INGREDIENTS1 medium green Apple1 Lime juiced (about 1 tablespoon)1 medium Cucumberfrac12 cup Basil2 Tbsp fresh Mint leaves1 cup chilled filtered Waterhandful of iceOptional 1 cup Spinach or romaine lettuce


Red Velvet Delight Smoothie From the kitchen of Karin Franz (serves 1)

INGREDIENTSfrac12 cup red Raspberries or cherries1 small red Applefrac12 Banana1 Tbsp Cacao powder (or cacao nibs)1 heaping tsp of Coconut mana (meal)~1 cup WaterHandful of ice


NOTESbull Can replace the coconut mana and water with coconut milk


19

Warm Milkshake From the kitchen of Karin Franz (serves 1)

INGREDIENTS1 can Coconut milk3 to 4 pitted Dates2 Tbsp raw Cacao powder (or nibs)1 tsp Cinnamonfrac12 BananaOptional add a dash of Nutmeg

DIRECTIONS 1 Add all the ingredients to a blender and blend until smooth

NOTESbull Can serve cold either chill the coconut milk and (or frozen) banana or add ice

Chocolate Dream Smoothie From the kitchen of Karin Franz (serves 1)

INGREDIENTS1 cup Coconut milk or favorite non-dairy nut milk1 Banana2 Tbsp Hemp seeds or powder1 Tbsp Cacao powder1 Tbsp Chia seeds1 Tbsp Maca powder (optional)frac14 tsp Vanilla extractfrac14 tsp CinnamonPinch of Sea saltHandful of ice


NOTESbull Can substitute frac12 cup coconutnon-dairy milk for water

LUNCH amp DINNER


21

Orange Fennel amp Pistachio SaladFrom the kitchen of Karin Franz (serves 6-8)

INGREDIENTSSALAD2 Oranges segmented amp juice reservedfrac12 cup Pistachios roasted and salted1 bulb Fennel sliced thin8 cups Salad greens (slightly bitter) such as radicchio frisse escarole Washed and chopped

DRESSING2 Tbsp White balsamic vinegar2 Tbsp reserved Orange juice (from above)4 Tbsp Extra virgin olive oilSalt and pepper to taste

DIRECTIONS 1 Mix salad ingredients together2 Wisk dressing ingredients together3 Toss dressing with salad 4 Plate and serve

NOTESbull Optional add pomegranate seeds for color or a holiday festive salad


22

Moroccan Pressed Kale Salad From the kitchen of Eleonora Gafton (serves 4-6)

INGREDIENTS1 bunch Kale1 Avocado1 Tbsp Sesame or avocado oil1 Tbsp Lemon juice and zest frac12 Tbsp raw Apple cider vinegar (violet vinegar)frac14 cup Sunflower seeds lightly toasted1 tsp Spice blend (thyme allspice cumin garlic ginger turmeric)Salt and pepper to tasteFresh Strawberries for garnish cut in quarters and fresh mint

Optional 1 Tbsp Dulse flakes (optional)

DIRECTIONS 1 Wash kale well and remove fibrous stems shake off excess water You can tear in large

pieces by hand or cut in 1-inch ribbons Place it in a large bowl2 Open avocado remove pit and cut it in small dice in the shell scoop it out and add to the

bowl along with the oil lemon juice vinegar and salt 3 Gently massage all together until the kale is vibrant green and wilted the avocado should

be all smooth and creamy pressed into the kale4 Add sunflower seeds spice blend and dulse flakes Fold them in gently5 Season with salt and pepper to taste6 Garnish with fresh strawberries

NOTESbull While massaging you want to make sure that you coat all the kale leaves with the avocado

and oil the acid and the salt will break down the fibers in the kale you create this pre- digested form and the fat helps absorb all the fat soluble vitamins in this powerful dish Studies suggest that you increase the vitamin and mineral absorption fivefold by adding avocado to your dish


23

Heart Loving Patties From the kitchen of Eleonora Gafton(makes 6 patties)

INGREDIENTS1 Tbsp Coconut oil + 2 Tbsp for finishing1 medium yellow Onion diced1 lg clove of Garlic minced1 Tbsp ground Turmeric1 large Beet large dice4 oz Shiitake mushrooms whipped and sliced10 oz Crimini mushrooms whipped and sliced2 cups raw Walnutsfrac14 cup Nutritional yeastfrac14 cup ground golden Flax seedfrac14 cup fresh Parsley minced1 Tbsp fresh ThymeSalt and pepper to tasteAlmond flour mixed with arrowroot for dredging

DIRECTIONS1 Heat a skillet (preferred iron cast) on medium heat add the oil and a pinch of salt Add the

onions and caramelize them until they are golden add the turmeric and the garlic and sauteacute for another 2 minutes

2 In the meantime place the beets mushrooms in a food processor and pulse until you get a ground meat consistency add the walnuts and continue to pulse The end result should look like ground meat Transfer to a bowl and add the nutritional yeast flax seed the herbs and the cooled onion mixture salt and pepper Mix all together until well integrated

3 Form 6 equal patties use the skillet you sauteacuteed your onions wipe it out and add the remaining coconut oil To cook your patties place the dredged patties in the cast iron skillet on medium high heat Cook for 3-5 minutes per side until you have a golden crust

4 Serve with your favorite sauce like a chives drizzle or garlic aioli and a side of greens


24

Melodyrsquos Dahl From the kitchen of Liz Lipski (serves 2-4)

INGREDIENTS1 cup red Lentils (they are actually orange)4 cups Water1 tsp Salt1 tsp Turmeric powder1-3 tsp grated fresh Ginger2 Tbsp Olive oil ghee or coconut oil1 tsp powdered Cumin1 tsp powdered Coriander

DIRECTIONS 1 Wash mung dahl and soak for 2-12 hours2 Bring water and salt to a boil and add mung dahl3 Add fresh grated ginger and turmeric powder4 Turn heat down to a low simmer and cook 1 hour (less if yoursquove soaked the lentils)5 Check dahl and stir occasionally so that it doesnrsquot stick at the bottom of the pot 6 Just before serving take a small frying pan and heat oilbutter or ghee on medium or

medium low heat 7 When oil is hot add cumin and coriander powders Cook 2 minutes8 Then add directly to the dahl and stir9 Cook a couple more minutes and serve with rice and steamed vegetables

NOTESbull Use chutney as a condimentbull Can serve with chicken or cottage cheese to boost protein


25

KitchariIndian Comfort FoodFrom the kitchen of Eleonora Gafton(makes 8-12 meals)

Kitchari is an Ayurvedic super-food it is very easy on digestion and it is nutrient dense and filled with nourishment and has cleansing benefits It is a simple porridge-like blend of pulses and grain it is high in protein and it is extremely comforting to your digestive tract and intestinal mucosa

Traditionally one will use white rice and split mung beans I used in my recipe red lentils and Jobrsquos tear grain for added nutrient density This makes it a perfect protein There are 20 amino acids that combine with one another to make the protein the body needs Ten of them the body can synthesize them on its own the other ten are called essential amino acids These need to be sourced from the foods we eat as the body is not able to make them

Grains in general are low on lysine yet they are high in methionine tryptophan and cysteine Legumes are high in lysine thus combining grain and legume will result in the complete protein

INGREDIENTS2 cups red Lentils soaked1 cup Jobrsquos tear grain soaked1 yellow Onion diced3 Carrots sliced in frac12 moons3 stalks of Celery small slice1 Parsnip sliced in frac12 moons1 medium Sweet potato small dice1 Tbsp Ginger fresh minced1 tsp each Turmeric cumin powderfrac12 tsp each Coriander and fennel powder2 Bay leaves2 Cloves1 tsp of Celtic salt8 cups of Water or vegetable broth1 Bunch of cilantro or parsley chopped for garnish1 Large Avocado diced for garnish

(continued on following page)


26

KitchariIndian Comfort Food(Continued)

DIRECTIONSFor best results soak red lentils and Jobrsquos tear overnight in clean filtered water with a pinch of salt In the morning rinse well until the water is clear and allow to drain completely

I like to make this in the Instant Pot as you can sauteacute your vegetables in the pot and it is done in 30 minutes

1 Add frac14 cup of extra virgin olive oil to the pot Allow to heat up Add the onions and slightly caramelize it about 5 minutes

2 Add the remaining vegetables and sauteacute for another 3 minutes3 Add the spices and make sure that all the ingredients are well coated with the spices than

add the well-drained legume grain combination4 Add the liquid of your choice5 Season with salt and fresh cracked pepper6 Place the lid on the Instant Pot and push the grain mode (30 minutes) Once the time is up

allow for the pressure to be released before opening the pot7 Add your fresh herb like cilantro or parsley and serve with diced avocado8 Enjoy Bon Appetite

NOTESbull If you donrsquot have an Instant Pot than you can cook it on the stove top covered please

monitor until all the liquid is absorbed and you have a porridge like dish It might take longer on the stove top perhaps 45-50 minutes

bull Jobrsquos tear (Coix lacryma-jobi of the Poaceae family) is an ancient grain ancient heirloom pseudo-grain - it looks like a plump back tooth or molar Technically Jobrsquos tears come from a grass that produces these edible ivory bead-like seeds It is nutritionally significant with a high protein to carbohydrate ratio and is consumed in many cultures -- India Japan Korea Burma Thailand the list is long -- to promote a wide range of benefits and to support wellness in general


27

Lentil Salad with Winter Radish and Pomegranate SeedsFrom the kitchen of Eleonora Gafton (serves 4-6)

INGREDIENTS1 pound French lentils cooked1 Watermelon radish small dice1 cup Pomegranate seedsfrac12 cup Pumpkin seeds toastedfrac12 cup Parsley fresh chopped2 Tbsp extra virgin Olive oil1 tsp Lemon zestfrac12 tsp Coriander seed powderfrac12 tsp Cumin seed powderfrac14 tsp Cardamom 1 Lemon juicedSalt and pepper to taste

DIRECTIONS 1 Line a baking tray with parchment paper2 Add lentils radish pumpkin seeds pomegranate seeds parsley and olive oil and gently

rake all ingredients to fully integrate3 In a small bowl add all the spices and whisk them together then sprinkle on top of the

lentil salad Once again rake the lentil mixture with the spice blend to fully combine4 Add lemon juice salt and pepper Taste and adjust flavors as needed Best served if it is

chilled for about one hour to allow for all the flavors to blend

NOTESbull Lentils do not need to be soaked yet it is very important to rinse them well until the water

is clear To cook them bring water to boil add the lentils and reduce heat to simmer Lentils will cook in about 20 minutes on low heat Do not cook vigorously as the lentils will pop For salad you want the lentils to have an al dente texture


28

Squash Chickpea amp Lentil Stew From the kitchen of Karin Franz Adapted from ldquoEating Wellrdquo magazine (serves 8)

INGREDIENTSfrac12 cup dried soaked overnight Chickpeas (or use canned)frac12 cup red Lentils2frac12 pounds of Butternut squash cut into 1rdquo cubes4 cup Vegetable broth2 large Carrots sliced half inch (or 1cm)1 large Onion chopped2 Tbsp Tomato paste 2 Tbsp grated fresh Ginger1 tsp Saltfrac14 tsp Pepper1frac12 tsp Cuminfrac14 tsp Saffron2 Limes juicedfrac12 cup roasted salted Cashews chopped coarselyfrac14 cup chopped fresh Cilantro

DIRECTIONS 1 Soak the chickpeas over night in water 2 When ready to cook rinse amp drain3 Combine all ingredients in a slow cooker and cook on low for 6 hours4 Just before serving stir in frac14 cup lime juice (~2 limes)5 Garnish with salted cashews and cilantro

NOTESbull A great make ahead meal that can cook all day bull Note that this dish doesnrsquot come together until the lime salted nuts and cilantro are

added at the end bull I often purchase pre-cut squash when Irsquom in a hurry to get this stew together

Saffron is an expensive spice but it adds the most wonderful flavor to this stew


29

Herb Roasted Chicken From the kitchen of Eleonora Gafton(serves 2)

INGREDIENTS2 Chicken breast fillets1 tsp Sea saltfrac12 tsp Black pepper ground1 Tbsp Thyme fresh minced1 Tbsp Rosemary fresh minced1 Lemon zest and juice2 cloves Garlic minced3 Tbsp extra virgin Olive oil

DIRECTIONS1 Bring chicken to room temperature2 In a bowl mix 1 Tbsp of Extra virgin olive oil and all the herbs make sure they are well

blended3 Add the chicken breast and rub the mixture on both sides of the chicken evenly

distributed 4 Allow to marinade for at least one hour (overnight will be more flavorful)5 Heat a large sauteacute pan on medium high heat 6 Add the remaining Extra virgin olive oil and pan sear the chicken on both sides until the

flesh is white cooked to 165 degree

NOTESbull Serve over raw Moroccan Pressed Kale


30

Rosemary Chicken From the kitchen of Eleonora Gafton (serves 6-8)

INGREDIENTS6 cloves Garlic minced2 tsp Rosemary minced2 lb Chicken cut-up thighs skin on2 Carrots large dice or roll cut1 Onion large dicefrac12 Lemon juice and zestSalt and pepper to taste

DIRECTIONS 1 Mince garlic and let stand for 10-15 min 2 Put rosemary and lemon zest under the skin of the chicken 3 Place chicken garlic carrots lemon juice and salt and pepper in the skillet 4 Simmer for 20 minutes 5 Serve with your choice of vegetables


31

Orange ChickenFrom the kitchen of Karin Franz (serves 3-4)

INGREDIENTS2 Tbsp Coconut oil or ghee1 cup Orange juice1 cup Vegetable broth1 Tbsp Lemon juice1 Tbsp chopped fresh Rosemaryfrac12 tsp Saltfrac14 tsp ground Pepper1frac12 cups sliced Carrots 1 large Summer squash slicedAlmond meal flour3 pounded Chicken breasts (cutlets)

DIRECTIONS 1 Cut the chicken into 2rdquo wide strips and coat with almond meal flour 2 With 1 tablespoon of oil or butter in the pan add the chicken strips and cook until no

longer pink in the center 3 Set chicken aside4 Wipe out the pan and add 1 tablespoon of oil or ghee over medium heat5 Add the remaining ingredients to the pan and sauteacute for 3-5 minutes 6 Add the summer squash and continue cooking about 1 minute until the squash is al

denteacute Do NOT over cook7 Remove from heat8 To serve plate the chicken and top with carrot amp summer squash broth


32

Maryrsquos Classic Chicken From the kitchen of Liz Lipski (serves 4-8)

INGREDIENTS1 cup extra virgin Olive oil 2 cups Vinegar (such as apple cider vinegar white wine vinegar or red vinegar)4 Tbsp Salt1 Tbsp Poultry seasoning1 tsp Pepper1 Egg1-2 pounds Chicken (light or dark meat)

DIRECTIONS 1 Beat egg with oil2 Add other ingredients and mix3 Marinate chicken over night4 Baste while cooking5 Enjoy


33

Turkey Burger Wraps with Spicy Avocado Mustard From the kitchen of Eleonora Gafton (serves 6)

INGREDIENTS2 Tbsp extra virgin Olive oil1 cup Onions diced small2 Garlic cloves minced1 Green pepper small dice1 tsp Ground cumin1 tsp Chili powder1 Jalapentildeo stemmed seeded and minced1 pound Ground turkey1 Eggfrac14 cup Sun dried tomatoes (about 7) reconstituted and chopped into 14 inch dicefrac14 cup Pine nuts lightly toastedfrac12 tsp SaltBlack pepper to tasteLettuce for wraps

DIRECTIONS 1 Warm the oil in a medium skillet over medium heat Add the onions garlic and pepper

and sauteacute until softened about 7 to 10 minutes 2 Add the cumin chili powder and jalapentildeo and sauteacute another 3 minutes3 Transfer to a medium bowl and stir in the turkey tomatoes pine nuts salt and a sprinkling

of black pepper Stir in the egg and form into 6 burgers 4 Refrigerate for an hour or longer5 Preheat an outdoor grill or grill pan on medium heat Add the burgers and cook 4 minutes

on each side crosshatching after 2 minutes to get pronounced grill marks Cover and cook another 4 minutes or so on low heat (if using a grill pan put a domed lid over the burgers until burgers are cooked through They will feel firm when pressed

6 Serve in lettuce wraps with the spicy avocado mustard topping

Spicy avocado mustard toppingbull Mash 1 avocado with four teaspoons fresh lime juice 4 teaspoons Dijon style mustard and

1 stemmed seeded and minced jalapentildeo


34

Lemon Mustard Salmon SaladFrom the kitchen of Eleonora Gafton (serves 2)

INGREDIENTS1 can Salmon or Sardine 1 Tbsp Dijon Mustard2 tsp Lemon juice2 tsp extra virgin Olive oilPinch of CayenneSalt and pepper to tastefrac14 cup Celery diced small2 Tbsp Parsley minced

DIRECTIONS 1 Place salmon in a bowl and break it up with a fork 2 Stir in the mustard lemon juice olive oil salt celery cayenne and parsley 3 Season to taste

NOTESbull Variations add capers diced olives chopped radishes are all great additions


35

Poached Coconut Ginger Salmon From the kitchen of Eleonora Gafton (serves 4)

INGREDIENTS1 pound Wild Salmon Fillet (cut 1-inch cubes)frac12 tsp Sea salt4 cups Mineral broth or fish stock2 (145 oz) can Coconut milk3 (1 inch) piece fresh Ginger2 Shallots bulbs halved and bruised3 Kafir lime leaves (or zest from lime)1 Stalk lemon grass cut in chunks and bruisedSqueeze of fresh Lime juice

DIRECTIONS 1 Season the salmon with frac14 tsp of salt cover tightly and refrigerate for a minimum of 30min

(more is better)2 In a large straight sided sauteacute pan bring the broth coconut milk ginger shallots lime

leaves lemon grass and frac14 tsp salt to slow boil over medium heat Let the ingredients infuse their flavor into the liquid for about 20 minutes Keep the pan covered to minimize liquid evaporation

3 Decrease the heat to low and simmer for another 30 minutes4 Remove half the broth and save for later5 Slide salmon chunks into the remaining broth and poach over medium heat for 7-8

minutes until tender6 Serve in a shallow bowl with the broth ladled on top7 Squeeze a bit of lime over salmon and garnish with scallions cilantro or fresh parsley

NOTESbull Basmati brown rice or quinoa are great side dishes


36

Spaghetti Squash amp Meat SauceFrom the kitchen of Karin Franz (serves 4-6)

INGREDIENTSPASTA (Spaghetti Squash)1 Preheat your oven to 350degF

1 large or 2 small spaghetti squash 2 Cut lengthwise seeds removed brushed with a little olive oil or ghee and salt3 Bake the squash face UP on a parchment paper covered rimmed cookie sheet until tender

to the touch About 30-40 mins Donrsquot over cook or it will get mushy 4 Once cool use a fork to scrapepull the noodles (squash) from the shell Toss and season

with a little olive oil or ghee and salt and pepper as desired (Roasting squash face up yields firmer noodle like strands with a lovely roasted flavor)

GREENS1 Lightly sauteacute over medium heat

1 small Onion (optional)1 clove Garlic (optional)1 lb rinsed Spinach leaves (or other greens)1 Tbsp Olive oilPinch of Salt

2 When al denteacute remove from heat and set aside 3 Optional a tsp of Lemon juice or apple cider vinegar will cut the bitter taste of spinach

MEAT SAUCE5 Sauteacute together for about 5 minutes

1 Tbsp Olive oil (or ghee)1 large Onion2 diced Carrots2 diced Celery stalks

6 Add to sauteacute1-2 cloves Garlic minced1 jar of your favorite Pasta sauce 1 lb ground Beef (or grass fedfinished ground Turkey Chicken Bison or Lamb)Salt and pepper to taste

7 Cook until meat is cooked through

ASSEMBLE8 Place ~frac12 cup squash into a bowl 9 Top with meat sauce and a pile of spinach as desired 10 Optional Garnish with grated hard cheese or nutritional yeast and serve

SIDES amp SNACKS


38

Cauliflower RiceFrom the kitchen of Eleonora Gafton (serves 4)

INGREDIENTS1 Cauliflower

DIRECTIONS 1 Cut the cauliflower into pieces (small enough so that they will fit in through the food

processor chute)2 Place cauliflower in a steamer basket in large pot on the stove3 Steam for 2-4 minutes4 Put the grating blade in the food processor and run the steamed cauliflower through to

get a rice consistency Do not over process

NOTESbull This is a great substitute for rice bull If you over processed it donrsquot stress turn it into mashed cauliflower which is a great

carbohydrate alternative to mashed potato it is very versatile and very flexible and does not affect blood sugar

Spaghetti Squash From the kitchen of Eleonora Gafton (serves 4)

INGREDIENTS1 large Spaghetti squash

DIRECTIONS 1 Poke holes in the squash to allow steam to escape Bake in oven at 375 degrees for 1 hour2 The squash is done when you can pierce through the skin easily with the fork3 Split the squash in half and scoop out and discard the seeds 4 Scrape out the squash which will look like noodles and serve


39

Steamed Brussels Sproutswith Mustard and CarawayFrom the kitchen of Eleonora Gafton (serves 4)

INGREDIENTS1 pound Brussels sprouts trimmed and halved2 Tbsp Butter13 cup Waterfrac12 tsp Salt1 tsp Caraway seeds2 Tbsp Dijon mustard1 Tbsp Maple syrupFreshly Ground black pepper

DIRECTIONS 1 Bring the Brussels sprouts butter water salt and caraway seeds to a boil in a large skillet2 Cover and steam over medium-high heat until the Brussels sprouts are just tender about 5

to 10 minutes 3 Remove the lid and stir in the mustard and maple syrup 4 Sprinkle with black pepper

NOTESbull You can use any hardy veggies broccoli turnip kohlrabi


40

Curry Garlic Carrot FriesFrom the kitchen of Karin Franz (serves 2-3)

INGREDIENTS6 large Carrots1 Tbsp extra virgin Olive oil1 tsp Curry1 tsp Garlic powderfrac12 tsp Sea salt

DIRECTIONS 1 Preheat your oven to 425 degrees Fahrenheit 2 Wash and slice each carrot into French fry shapes3 Mix together in a large bowl carrots olive oil curry and garlic powder (so that the carrot

fries are well coated)4 Line a baking sheet with parchment paper 5 Add the carrot fries in a single layer 6 Bake for about 20 minutes When the fries are brown remove from heat and immediately

sprinkle with sea salt


41

String Beans with Caramelized Shallots Rosemary and GarlicFrom the kitchen of Eleonora Gafton (serves 4)

INGREDIENTS1 tsp sea Salt1 pound String beans ldquotails removedrdquo and snapped in half2 Tbsp extra-virgin Olive oil2 Tbsp diced Shallots2 Tbsp minced Garlicfrac12 tsp chopped fresh Rosemaryfrac14 tsp grated Lemon zestSpritz of fresh Lemon juice

DIRECTIONS 1 Fill a 4-quart pot with water about frac34 full bring to a boil 2 Add 1 teaspoon salt Add the string beans and blanch them for 3 minutes 3 Drain the string beans and place them in ice bath to stop cooking and to preserve the

color4 In a sauteacute pan over medium heat heat the olive oil Add the shallots and a pinch of salt

Sauteacute for 3 minutes until shallots are golden add the garlic and sauteacute for 30 seconds5 De-glaze the pan with frac14 cup of water Add the blanched string beans and a pinch of salt

Taste for doneness6 Add the rosemary lemon zest and spritz of lemon juice7 Serve immediately

NOTESbull Adapted from One Bite at a Time by Rebecca Katz pg 46


42

Steamed Broccoli with Asian FlavorsFrom the kitchen of Eleonora Gafton (serves 4)

INGREDIENTS1 pound Broccoli cut into medium florets (about 6 cups loosely packed)frac14 cup Water1 Tbsp Tamari2 Tbsp Mirin1 Tbsp Ginger minced1 tsp toasted Sesame oilPinch of salt and ground Black pepper Optional 1 tsp toasted Sesame seeds

DIRECTIONS 1 Add the broccoli water tamari mirin ginger and sesame oil to a large (2 to 3 quart) skillet

with sides 2 Cover and turn the heat to medium 3 Let the broccoli steam for 4 minutes just until bright green and crisp tender 4 Sprinkle with a light dusting of salt and stir to combine 5 Serve hot sprinkled with sesame seeds

NOTESbull Steamed broccoli is anything but dull when mixed with zesty seasonings You donrsquot

even need any special equipment here the small amount of water added to the skillet is enough to steam the broccoli This super-fast and tasty dish is sure to become one of your weeknight staples


43

Roasted Root Vegetables From the kitchen of Eleonora Gafton (serves 6)

INGREDIENTS1 large Golden beet medium dice 2 large Carrots roll cut1 Acorn squash with shell on medium dice1 Sweet potato or Japanese sweet potato medium dice1 Rutabaga medium dice (optional or burdock)1 yellow Onion medium dice2 cloves of Garlic minced1 sprig of fresh Rosemary2 sprigs fresh Thymefrac14 cup fresh chopped Parsley2 Tbsp Olive oilSea salt to tasteGround Black pepperOptional in season burdock root celeriac root parsnip root

DIRECTIONS 1 Place all diced vegetables in a bowl add the olive oil salt and pepper and fresh herbs and

garlic Mix them well to ensure all pieces are well coated2 Place on a sheet pan Roast them in a preheated oven at 375degF for 30 minutes or until the

vegetables are soft (except the onions and garlic)3 Serve with fresh chopped parsley4 This can be a great addition as a side dish to any meal


44

Summer Breadfruit Curry From the kitchen of Eleonora Gafton (serves 4-6)

INGREDIENTS1 Tbsp Coconut oil1 small Onion sliced1 Breadfruit medium dice (about 4-5 cups)6 inch Lemon grass bruised2 cups Magic mineral broth1 can Full fat coconut oil1 tsp Celtic Sea Salt1 tsp Turmericfrac12 tsp Corianderfrac14 tsp Allspice 18 tsp Cumin18 tsp Cardamom18 tsp Fresh ground black pepper1 Lime juice and zestfrac12 Bunch of fresh cilantro minced

DIRECTIONS 1 Heat a medium pot on medium heat add the oil and a pinch of salt 2 Add the onions and caramelize them until they are golden add the spice blend and sauteacute

for another minute 3 De-glaze with the Magic Mineral broth and add the lemon grass and coconut milk and

simmer for 30 minutes until the breadfruit is fork tender and the liquid is almost absorbed 4 Finish with fresh squeezed lime juice and garnish with lime zest and fresh cilantro


45

Bean Salad with Fresh Herbs From the kitchen of Eleonora Gafton (serves 6-8)

INGREDIENTS1 can Cannellini beans (Eaden brand)1 can Black beans (Eaden Brand)frac12 cup Red peppers diced finelyfrac12 cup Zucchini diced finelyfrac14 cup Celery diced finelyfrac14 cup Radishes diced finelyfrac14 cup Kalamata olives dicedfrac12 cup Fresh herbs parsley mint thyme minced and tightly packed1 Lemon juice and zestfrac14 cup extra virgin Olive oilSalt and pepper to taste

DIRECTIONS 1 Place all ingredients in a large bowl and mix well to ensure all beans are well coated with

spices and oil 2 Chill for 1 hour to allow flavors to infuse 3 Adjust seasoning as desired


46

Mt Lassen Cauliflower Soup From the kitchen of Liz Lipski (serves 9-19)

INGREDIENTSSOUP1 small Cauliflower sliced and chopped6 cups of Water or broth1 Tbsp Olive oil1 large Onion chopped2-3 stalks Celery chopped4 Lime leaves1 tsp Rosemary1 tsp OreganoSalt and pepper to taste

CASHEW CREAMfrac12 cup Cashews1 cup Water1 shake of Red pepper flakesSalt pepper Tamari andor soy sauce to taste

DIRECTIONS 1 Saute onions and celery in olive oil until soft2 Add stockwater cauliflower herbs and some salt and pepper3 Cook 30 minutes to 2 hours4 Puree half5 Add cashew cream just before serving and adjust seasoning6 Put the frac12 cup cashews in 1 cup water in a blender to puree 7 Add to soup to make it creamy 8 Then readjust seasonings salt pepper chili flakes tamarisoy sauce9 Enjoy


47

Carrot Apple Ginger SoupFrom the kitchen of Karin Franz (serves 6)

INGREDIENTS2 Tbsp Olive oil2 medium diced Sweet onions15 lbs chopped Red apples (about 2frac12 large Honeycrisp or Fuji)2 lbs coarsely chopped Carrots (about 8 medium) frac12 cup Apple cider (or apple juice)4 cups Vegetable broth2rdquo grated chopped Ginger rootOptional 3 T Butter or Ghee

DIRECTIONS 1 Sauteacute the onion in olive oil over medium-high heat until slightly turning color 2 Add carrots and sweat for a few minutes 3 De-glaze with cider or apple juice4 Reduce heat and add apples broth and ginger 5 Cover and simmer for about 30 minutes 6 Remove from heat and puree until smooth7 Serve and enjoy

NOTESbull Fresh ginger can be peeled with the back of a spoonbull Variation Substitute with curry for the ginger and pear for the apple


48

Rice CongeeFrom the kitchen of Liz Lipski (serves 6-8)

Congee or rice porridge (also known as kanji jook chao jok kayu bebaw lugaw jaou sanbyohk in different countries) is a traditional Asian dish It has long been used as a therapeutic and restorative food because of itrsquos simplicity and easibility of digestion It is also utilized for diarrhea and vomiting

It can be made plain or ginger meat seafood and bits of vegetables andor pickles can be added to it Itrsquos a common one-dish meal In India a similar meal is made called ganji which is a bit thicker and sweeter

INGREDIENTSfrac34 cup of Long grain rice9 cups of Water or broth1 tsp Salt

DIRECTIONS This can be made in a pot rice cooker or slow cooker1 Add water and rice to a pot and bring to a boil 2 Leave lid partially open so that it can vent steam 3 Cook on low stirring occasionally for about 1frac12 hours 4 Add salt to taste

NOTESbull Can add Nut butter avocado chopped nuts pickles ginger fish poultry or meat parsley

green onions herbs spices dried fruit astragalus root burdock and other root vegetables well-cooked beansetc The only limit to possibilities is your own imagination

bull Variation Can make with brown rice or wild rice


49

Yogurt From the kitchen of Liz Lipski (makes 1 quart or liter)

INGREDIENTS1 quart or liter of whole Milk1 Tbsp15 ml Fresh live-culture plain yogurt (You can buy yogurt or use some from your last batch)

DIRECTIONS 1 Preheat the jar and insulated cooler with hot water so that they will not drain heat from

the yogurt and it can stay warm to ferment2 Heat the milk until bubbles begin to form If you use a thermometer heat milk to 180degF

(82degC) Use gentle heat and stir frequently to avoid burning the milk The heating is not absolutely necessary but it results in a thicker yogurt

3 Cool the milk to 110degF (43degC) or the point where it feels hot but it is not hard to keep your (clean) finger in it You can speed the cooling process by setting the pot with the hot milk into a bowl or pot of cold water Donrsquot let the milk get too cool the yogurt cultures are most active in the above-body-temperature range

4 Mix starter yogurt into the milk Use just 1 Tbsp (15 ml) per quart (see notes below)5 Cap the jar and place it in the pre-heated insulated cooler If much space remains in the

cooler fill it with bottles of hot water (not too hot to touch) andor towels Close the cooler Place the cooler in a warm spot where it will not be disturbed ldquoYogurt has the added idiosyncrasy that it doesnrsquot care to be jostled while growingrdquo note Joy

6 Check the yogurt after 8-12 hours It should have a tangy flavor and some thickness If it isnrsquot thick (hasnrsquot ldquoyogedrdquo) warm it up by filling the insulated cooler with hot water around the jar of yogurt adding more starter and leaving it 4 to 8 more hours You can leave it to ferment longer if you wish It will become more sour as more of the milkrsquos lactose is converted into lactic acid A longer fermentation period can often make yogurt digestible even for lactose-intolerant individuals

7 Yogurt can store in the refrigerator for weeks though its flavor will become more sour over time Save some of the yogurt to use as a starter for the next batch



50

Yogurt (Continued)

NOTESbull I used to use more starter assuming that more is better until I consulted my number

one kitchen book The Joy of Cooking (1964 Edition) known affectionately as ldquoJoyrdquo in our kitchen ldquoyou may wonder why so little starter is used and think that a little more will produce a better result It wonrsquot The bacillus if crowded gives a sour watery product But if the culture has sufficient Lebensraum (German for ldquoroom to liverdquo) it will be rich mild and creamyrdquo Mix the starter thoroughly into the milk and pour the mixture into the preheated jar

bull Variations on making yogurt bull You can see from the recommendations below that yogurt is pretty forgivinghellipand

that there is a lot of variety in ways that people make itbull You can also make yogurt in a yogurt maker bull You can take a quart jar and put it on top or your yogurt maker then cover the entire

thing with a bowl to keep it insulatedbull Irsquove covered a jar with a towel and put it into a gas oven with the pilot light onbull Wrap a heating pad around it Set heating pad on low Cover with a towelbull Irsquove also left jars near heating vents covered with a towelbull One of our participants just pours milk into a jar adds yogurt and puts it into her hot

tub for 12 hoursbull Another participant makes soy yogurt She Adds guar gum and agar to help give it a

thicker consistencybull And still another just heats half of the milk then mixes it with the hot milk so she

doesnrsquot have to wait for it to coolbull You can add a touch of your favorite probiotic Just add a bit so that the probiotics

have room to stretch out

Recipe used with permission from Sandor Katzrsquos Wild Fermentation Chelsea Green Publishing 2003 p 76-77 wwwwildfermentationcom

SWEET TREATS


52

Quick amp Easy Baked Apples From the kitchen of Karin Franz (serves 2)

INGREDIENTS1 very large or 2 small red sweettart Apples cored and sliced thick or coarsely chopped~frac12 tsp ground CinnamonOptional 1 tsp Raw honey

DIRECTIONS Bake slicedchopped apples in a greased small baking dish at 325degF for about 15 minutesDust with cinnamon and drizzle with a small amount of honey if desiredServe and enjoy

NOTESbull Optional Top with ground nuts and whipped plain coconut yogurt (such as Cocojune

brand sweetened with a few drops of maple syrup or vanilla extract if you prefer)bull If you like your apples moister splash with a tiny amount of apple juice or cider before

cooking

Warmed amp Creamy Apple Slices with Coconut CreamFrom the kitchen of Karin Franz (serves 2)

INGREDIENTSfrac12 can Culinary Coconut milk1 tsp Coconut oil2 Apples cored and sliced thick1 tsp Raw honey1 tsp Cinnamonfrac12 tsp Nutmeg

DIRECTIONS 1 Add coconut oil to a sauteacute pan over medium heat 2 Add the apple slices and warm for 3 to 5 minutes 3 Transfer to two serving bowls 4 Warm the culinary coconut milk (use a whisk to blend)5 Add the raw honey cinnamon and nutmeg and stir until melted 6 Pour over the apples and serve


53

Blueberry or Cranberry MuffinsFrom the kitchen of Liz Lipski (makes 12 muffins)

INGREDIENTS3 cups Almond flour (see note below)frac12 tsp Baking soda frac14 tsp Salt 1 tsp ground Cinnamon 1frac12 cups Blueberries or cranberries (frozen or fresh) frac12 tsp pure Vanilla extract frac12 cup Honey 3 Eggs

DIRECTIONS 1 Heat the oven to 325degF 2 Line a muffin tin with large baking cups3 Combine the almond flour baking soda salt and cinnamon in a bowl4 Combine the cranberries vanilla honey and eggs in another bowl5 Add the dry ingredients to the wet and mix well6 Evenly fill each baking cup with the batter7 Bake for 18 to 20 minutes

NOTESbull I typically make my own almond flour by putting it into the blender or coffee grinder or

the container of my hand blender You can also buy almond flour Itrsquos more expensive than making your own You could also use pecan or other nut flour

bull This not too sweet treat is as healthy as it is delicious Eat these with ghee butter honey plain coconut yogurt or sprinkle with cinnamon

Used with permission from Grain-Free Gourmet by Jodi Bager and Jenny Lass wwwgrainfreegourmetcom


54

Heart Health Cookies From the kitchen of Eleonora Gafton(makes 30-36 cookies)

INGREDIENTS2 cups Almond flourfrac12 cup Coconut flakes unsweetenedfrac12 cup Ghee melted2 Tbsp Ginger powder2 Tbsp Beet powder1 Tbsp Steviaraw sugar blend (could be adjusted for more sweetness)2 Eggs whisked 1 Pinch of Salt

DIRECTIONS1 Pre-heat oven to 350degF 2 Prepare two baking sheets by lining them with parchment paper3 Place all ingredients in a bowl and gently kneed them until you form a dough 4 Form a ball and cover the bowl and place in the refrigerator for at least 30 minutes up to 2

hours5 Place the dough on a board between two parchment papers With a rolling pin roll it out

in frac12 inch thickness You may use any shape of cookie cutter It should yield about 30-36 cookies

6 Place the cookies on the baking sheet and bake them for 15-18 minutes depending on the texture ( a bit chewy or dry and crisp)

7 Take out from the oven and allow to cool

NOTESbull Beets are considered an aphrodisiac as they are rich in boron which helps elevate

testosterone levels in both men and women It also helps to support great bone health and it helps relax and widen the blood vessels allowing greater blood flow throughout our body Beets have great antioxidant property due to high levels of betalains

bull Ginger is considered as a stimulant as is moves energy through the body increasing circulation promotes great digestion and increases the flow of fluids in the body It can help to relieve various types of pain through its anti-inflammatory properties


55

Mexican Chocolate Balls From the kitchen of Karin Franz (makes about 6 1rdquo balls)

INGREDIENTS2 Tbsp Maca powder2 Tbsp Raw cacao powderDash of Cayenne pepperPinch of Saltfrac12 cup favorite Nut butter (such as almond peanut or cashew)1 tsp Maple syrup (or honey or few drops of stevia)frac12 tsp Vanilla extract

DIRECTIONS 1 Mix the first 4 ingredients together2 Then add the nut butter and vanilla and mix well into a paste

bull If too dry add a few drops of water vanilla or maple syrup bull If too wet add more cacao powder

3 Roll into ~1rdquo balls4 Refrigerate to store

NOTESbull After balls are formed they can be rolled in cacao powder or shredded coconutbull Ground nuts or cacao nibs can be added to the mixture for added crunch texturebull Omit the cayenne pepper if you donrsquot like spice


56

Raw Key Lime Pie From the kitchen of Eleonora Gafton (makes 6 individual servings or one pie)

INGREDIENTSPIE CRUST6 Pitted dates1 cup Walnuts1 cup Pumpkin seeds1 tsp Vanilla extractfrac14 tsp Cardamom powderPinch of salt

FILLINGfrac34 cup Lime juice frac12 cup Raw honey preferably local (you can use less)frac14 cup Full fat coconut milk (or yogurt ndash White Mountain Bulgarian)2 Avocados medium size (avocados need to be ripe bright green and silky)2 tsp Vanilla extract2 tsp of Lime zest or more Pinch of sea saltfrac12 cup Virgin coconut oil

DIRECTIONS 1 Put dates in a food processor and process until it becomes a paste Add nuts and process

until crumbly2 Grease an 8X8 square pan or deep pie dish or individual ramekins with coconut oil Pat the

mixture down into the dish to create a thick bottom crust3 Blend all filling ingredients in a Vitamix or high-powered blender until smooth and creamy

Pour the mixture into the dish on top of the crust4 Freeze the pie for at least 3 hours Take out of freezer an hour before serving to soften

NOTESbull The amazing gift of the Avocadomdash A fruit however chemically is like a nut and it is

considered a vegetable part of the laurel family relative to bay cinnamon and sassafras It has a creamy consistency making it very popular

bull Avocado is a cooling food for the body and blood has high fat content (20) is great for people who want to gain weight and is great as a first food for babies Rich source of mono-unsaturated fatty acids vitamin E B and fiber and carotenoid lutein for eye sight Great in many dishes gazpachos smoothies dips salads garnishes and desserts And of course Guacamole

COOKING EXTRAS


58

Dr Bielerrsquos Health Broth From the kitchen of Liz Lipski Adapted from ldquoFood is Your Best Medicinerdquo (serves 2 large mugs)

INGREDIENTS3 stalks of Celery 3 whole Zucchini 2 cups of String beans 1 tsp Unsalted butter1 cup of Parsley Optional 1 clove of GarlicUse organically grown vegetables whenever possible

DIRECTIONS 1 Put 1 cup of water into a stock pot 2 Put the string beans in first and steam for about 5 minutes 3 Then put celery and zucchini into the pot and steam for another 5 - 7 minutes or until

tender but still crisp Do not overcook 4 When done put the water that the vegetables have cooked in into the blender Follow

with the vegetables Blend until liquefied 5 Add a teaspoon of raw unsalted butter and a large handful of parsley Blend again until

parsley is liquefied6 Enjoy

NOTESDr Bielerrsquos famous health broth recipe for energy weight loss and cleansing Itrsquos wonderful for a Fall or Winter Detox


59

Ghee (Clarified Butter)From the kitchen of Liz Lipski (makes ~16 ounces of ghee)

INGREDIENTS1 pound Unsalted organic butter

DIRECTIONS 1 Using a medium saucepan heat butter on medium heat The butter will melt and then

come to a boil You will hear the butter snapping and crackling as it boils2 It will begin to foam at the top Remove the foam with a spoon and toss it out3 After about 15-20 minutes you will hear the rdquovoicerdquo of the ghee change It will get quieter

Yoursquoll see the oil become clear rather than cloudy4 Take it off the heat and strain it through cheesecloth or use a metal coffee filter and filter

paper You can wait 15 minutes or do this immediately Itrsquos hot so be careful Put into a ceramic glass or stone bowl and cover

5 This ghee will last for about a year unrefrigerated

NOTESbull Ghee is another name for clarified butter and is a traditional healing food in India It is

made by heating butter until it liquefies into a golden liquid The milk solids are removed making it suitable for those who are lactose intolerant You can also buy it in health food stores and Indian markets

bull Ghee contains a combination of saturated and unsaturated fats About two thirds of its fat content is saturated and one third is mono- and polyunsaturated Of the saturated fat content most of it is of the short-chained variety (including butyric acid) making it easily digestible Ghee also contains antioxidants conjugated linoleic acid and fat-soluble vitamins A D E and K

bull Traditionally ghee has been used for ulcers constipation wound healing and to sooth the digestive tract It is used as a carrier for fat soluble herbs and roots such as turmeric It can be eaten as a food or used as an external salve


60

Better Butter for the Gut(With Ghee)From the kitchen of Liz Lipski (makes ~12 ounces)

INGREDIENTS1 small jar (frac12 lb) Organic GHEE softened at room temperaturefrac12 cup Olive oil extra virgin cold pressed3 tsp friendly bacteria Bbifidum L plantarum or a combination of Bifidobacterium and Lactobacilli3 tsp Colostrum powder2 tsp L-glutamine powder6 tablets Zinc carnosine crushed to powder1 Tbsp Raw honey or agave nectar organic preferred (OPTIONAL)

DIRECTIONS 1 Mix with a whisk or food processor briefly until evenly mixed 2 Refrigerate It will store in the refrigerator for about 2 weeks 3 Use 1ndash2 tablespoons daily on cool cold room temperature or warm food as a butter

substitute Good on warm vegetables brown rice and winter squash Enjoy

DESCRIPTION OF INGREDIENTSbull CLARIFIED BUTTER This is a rich source of butyric acid which is a short-chain fatty acid

that supports the health and healing of cells in the small and large intestines and serves the natural processes of aerobic energy metabolism Short-chain fatty acids can have the protective ability of impeding the proliferation of damaging cells in the colon and they have been associated with helping to maintain healthy blood lipid and sugar levels

bull L-GLUTAMINE The gastrointestinal tract is by far the greatest user of glutamine in the body the cells in the intestine use glutamine as their principal metabolic fuel Most of the research on glutamine is connected to maintaining intestinal permeability

bull COLOSTRUM Immune factors in colostrum can help balance and support a healthy immune system which is the key to good health

bull ZINC CARNOSINE A specific chelate of zinc known as zinc carnosine has been used as an anti-ulcermucosal healing drug in Japan for several years It has demonstrated prevention of stress-induced ulcers

Recipe provided by Sam Queen Institute for Health Realities Colorado Springs CO wwwhealthrealitiescom

MEET OUR MEET OUR NUTRITIONISTSNUTRITIONISTS


62

Liz Lipski PhD CNS FACN IFMCP

Liz Lipski is a Professor and the Director of the Academic Development for the Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health

Dr Lipski holds a PhD in Clinical Nutrition is a Fellow of the American College of Nutrition (FACN) and holds two board certifications in clinical nutrition (CNS and BCHN) and one in functional medicine (IFMCP)

She is a professor and also the Director of Academic Development for the Nutrition graduate programs at Maryland University of Integrative Health She is on faculty for The Institute for Functional Medicine and the Metabolic Medicine Institute fellowship program She sits on the boards of the American Nutrition Association and the Accreditation Council

for Professional Nutrition Education She is on advisory boards for the Certified International Health Coaches and the Autism Hope Alliance

Dr Lipski has been a co-author in peer-reviewed papers and is the author of several books Digestive Wellness 5th edition Digestive Wellness for Children and Leaky Gut Syndrome

She is the founder of InnovativeHealingcom where she offers webinar-based mentoring programs and advanced nutrition forums for nutritionists dietitians and other clinicians

She lives in Oregon with her husband and spends free time gardening camping and spending as much time as possible with her adult children and grandchildren

wwwinnovativehealingcom wwwmuihedu


63

Karin Franz MS MEd PMC NBC-HWC FMCHC PCC CNS-Candidate

Karin Franz is a functional nutritionist and health coach who is passionately dedicated to helping men and women optimize their health and lives She takes a personalized approach with each client to get at the root cause of dysfunction to resolve conditions and symptoms using diet and lifestyle modifications as the most important tools in her toolbox Karin holds a Post Masterrsquos Certificate in Clinical Nutrition and Integrative Health from Maryland University of Integrative Health a Masterrsquos of Education from Endicott College and a Masterrsquos of Science from Rochester Institute of Technology

She is a Clinical Nutrition Specialist Candidate National Board Certified Health and Wellness Coach an International Coach Federation Professional Certified Coach and holds a variety

of additional coach certifications She completed her training in functional medicine with The Institute for Functional Medicine and the Functional Medicine Coaching Academy

Karin blends her clinical training in nutrition and functional medicine with powerful coaching techniques to help her clients make massive traction with their health goals She has her own private practice (locally and virtually) and also works part time at a local functional medicine practice in Rochester NY Her specialties include digestive health cognitive amp mental health autoimmune chronic disease and reversing metabolic conditions In her free time she enjoys cooking spending time with family exercise gardening and traveling

Karin currently resides in Rochester NY with her husband and three children To learn more about her visit wwwkarinfranzcom or contact Karin directly at karinkarinfranzcom


64

Eleonora Gafton MS CNS LDN CHHC

Eleonora Gafton is an assistant professor and professional chef in the Nutrition and Integrative Health program at Maryland University of Integrative Health one of the nationrsquos top graduate schools for health and wellness studies

Growing up on an organic farm and winery in Romania Ms Gafton developed a passion for natural foods She completed her chef training at Ministerul Turismului International in Bucharest Romania and went on to work in a three-star hotel becoming the first female executive chef in a communist country

Ms Gafton later received a bachelorrsquos degree in hotel management from Cornell University and worked in the hotel industry in Washington DC for 20 years Ms Gafton also

holds a masterrsquos degree in herbal medicine and clinical studies from Maryland University of Integrative Health (June 3 2013) PMC in Nutrition (2016) and a certificate in health coaching from the Institute for Integrative Nutrition in NY (2008) She is currently enrolled in the DCN program at Maryland University of Integrative Health

Eleonora Gafton is a licensed Nutritionist in the State of Maryland Throughout the Washington DC area she has been practicing a combination of conventional holistic functional and complimentary nutrition and health coaching

She specializes in those with chronic disease such as but not limited to gastrointestinal discomfort diabetes cardiovascular and vascular diseases depression arthritis allergies and weight issues Eleonorarsquos private practice in Alexandria treats patients nutritionally and as a health coach with all levels of illness She holds nutritional workshops and seminars at venues in Alexandria and Maryland

As an Herbal Medicine practitioner and Health Coach and CNS Ms Gafton is a master in the use of herbs whole foods and dietary supplements Visit wwwmuihedu for further information or contact Ms Gafton directly at gaftoncomcastnet

Maryland University of Integrative Health is an accredited graduate school for health and wellness studies offering doctoral degrees masterrsquos degrees and certificate programs Visit wwwmuihedu for more information

Liz Lipski PhD CNS FACN IFMCP copy2020 bull wwwInnovativeHealingAcademycom The ADW Nutritionistrsquos Collaborative Cookbook

2

Digestive Wellness Collaborative Cookbook1st Edition

This cookbook is from the online course The Art of Digestive Wellness with Dr Liz Lipski the author of Digestive Wellness

Some of the recipes contain information about the health benefits of the food itself or the specific ingredients to enrich your experience These are recipes and are not intended nor should be construed as medical advice diagnosis or treatment

If you have a medical or health concern make an appointment with your health care provider If you are experiencing an emergency call your doctor or dial 911 or your local emergency number immediately

Enroll in the Art of Digestive Wellness online course with the Innovative Healing Academy wwwInnovativeHealingAcademycom


3

Recipe List





4

Recipe List





BREAKFAST


6








7












8















9






10










BEVERAGES


12









13







14











15








16




needed






17







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19









LUNCH amp DINNER


21







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23









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26












27










28








29









30





31







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33











34






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36














SIDES amp SNACKS


38












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42








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49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









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COOKING EXTRAS


58









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60













62











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3

Recipe List





4

Recipe List





BREAKFAST


6








7












8















9






10










BEVERAGES


12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







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33











34






35










36














SIDES amp SNACKS


38












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48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











4

Recipe List





BREAKFAST


6








7












8















9






10










BEVERAGES


12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64










BREAKFAST


6








7












8















9






10










BEVERAGES


12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











6








7












8















9






10










BEVERAGES


12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











7












8















9






10










BEVERAGES


12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











8















9






10










BEVERAGES


12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











9






10










BEVERAGES


12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











10










BEVERAGES


12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64










BEVERAGES


12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











12









13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











13







14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











14











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











15








16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











16




needed






17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











17







18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











18









19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











19









LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64










LUNCH amp DINNER


21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











21







22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











22











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











23









24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











24







25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











25








26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











26












27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











27










28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











28








29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











29









30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











30





31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











31







32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











32





33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











33











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











34






35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











35










36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











36














SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64










SIDES amp SNACKS


38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











38












39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











39







40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











40







41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











41









42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











42








43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











43







44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











44







45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











45






46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











46






47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











47






48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











48










49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











49













50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











50

Yogurt (Continued)











SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64










SWEET TREATS


52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











52






cooking





53









54












55








56











COOKING EXTRAS


58









59













60













62











63








64











53









54












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COOKING EXTRAS


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COOKING EXTRAS


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COOKING EXTRAS


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COOKING EXTRAS


58









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64










COOKING EXTRAS


58









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62











63








64











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63








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digestive wellness collaborative cookbook · 61 better butter for the gut ˝with ghee) meet our...

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