[email protected] • www ......the renewal formula a 2 hello love! welcome to the...

[email protected] • www.stephanieburgcoaching.com

THE RENEWAL FORMULA A 2

Hello Love!

Welcome to The Renewal Formula! I am so excited you’ve joined this incredible community and can’t wait to see all that unfolds as you unlock your perfect formula for brilliant wellness. In the coming 6 weeks, you will witness your body’s remarkable healing potential as you shed unwanted weight, watch your skin become clearer and feel your energy shift, all while transforming into the vibrant being you’re designed to be. The best part? Your journey has already begun because you’ve committed to this program, this group and yourself.

Close your eyes. Take a breath. From this moment on, you will explore and discover what your body needs to thrive. Your life will be full of real, whole foods and listening to your body. Of loving support and kindness to yourself and your fellow group members. Of tapping in to the inner wisdom of your body that’s already led you here. Open your heart, eyes & mind to the transformation, here & now.

For the next 6 weeks, YOU come first. Before we begin, take a look at your schedule and plan to carve out time each day to dedicate to this program. Your success and results are directly in proportion to how much commitment and energy you invest, so why not go all out? This time is for YOU.

The first 2 weeks of this diet are very difficult and my intention is for you to succeed. With your commitment and the support of this group, we will dive straight into an adventure of healing, growth, understanding and total renewal, inside and out.

Welcome


Your fellow group members will be your support system and the more you rely upon one another in commitment to yourselves, the greater your results will be. Remember that you are not alone in this process, so reach out, connect and share with one another. If you find a particular tip or easy recipe to be useful along the way, please share it with us.

This journey is about so much more than just the food on your plate, so open your heart and listen, really listen, to what your body reveals. It will thrive given half a chance.

I’m here for you every step of the way.

With love,

Stephanie Burg, Certified Health Coach, AADP

Welcome


Schedule

The Renewal Formula Schedule:

For greater ease, it may be helpful to mark these dates in your calendar to help you stay on track.

Week 1: Release- Eliminate + Detox-Transformation begins here with a dynamic, detoxifying reset to your diet. In week 1, you’ll recognize which foods have become your kryptonite—stealing your vibrancy and leading you to gain stubborn, diet-resistant weight. During week 1, weight loss of up to 8 pounds is common.Begin TRF Diet- Phase 1 (10 days)

Week 2: Restore- Heal + Regulate-Understand how you’re unique system works, uncover specific foods to eat that help your amazing body thrive andpractical tools to manage the daily stress that affects your body, mood and overall wellness.Complete Phase 1. Begin TRF Diet Phase 2 (9 days)

Week 3: Rejuvenate- Empower + Nourish-Leave confusion and food overwhelm behind AND unlock your specific formula to thrive each day. Learn the exact foods your amazing body needs for optimal functioning.Complete Phase 2. Begin TRF Diet-Phase 3 (15 days)


Schedule

Week 4:

Recalibrate – Deconstruct + Reconstruct-Week 4 unlocks the true meaning behind pesky cravings and sugar addiction and what your body may be trying to tell you with desires for specific foods.Continue Phase 3.

Week 5:

Remove- Clear + Luminous-Vibrant health starts from within, but daily exposure to toxins, dietary stress, difficult relationships and self-imposed ideals of perfection can easily deplete our physical health and sense of well-being. In week 5, uncover how toxic lifestyle factors can affect your life and learn how to create the life you really want for yourself.Continue Phase 3.

Week 6:

Renewal- Transform + Renew-Creating a body you love takes focus plus consistent effort, but during week 6 you’ll learn why regular joy, fun and adventure will keep you from falling back into old destructive patterns.Complete Phase 3. Begin TRF Diet-Phase 4. (27 days if adding in ALL foods. This is completely based on your individual food preferences.)

Renewal and Beyond:

Begin TRF Diet-Phase 5


The Circle of Life

Discover which primary foods you are missing, and how to infuse joy and satisfaction into your life.

What does YOUR life look like? EXAMPLE

1. Place a dot on the line in each category to indicate how satisfied you are with each area. Place a dot at the center of the circle to indicate dissatisfaction or on the periphery to indicate satisfaction. Most people fall somewhere in between. (See Example)

2. Connect the dots to see your Circle of Life.

3. Identify imbalances. Determine where to spend more time and energy to create balance.


In Six Weeks, I Want To ...


10ten Rules To Eat Safely For Life (and What to Remove from Your Kitchen)

By Dr Mark Hyman (www.drhyman.com)

Every day you have to navigate a toxic nutritional landscape. You have to hunt and gather in a food desert. You have to survive the American supermarket and dodge the dangers of industrial food. The good news is that if you follow ten simple rules you can eat safely for life.

Think of them as shortcuts or tricks to use when shopping or eating. If you just do these things and nothing else, you will automatically be eating real, fresh food that will prevent, treat, and even reverse most of the chronic diseases that drain our energy, stress our families, and deplete our economy.

You don’t even have to understand anything about nutrition. Just follow these goof proof rules for getting healthy, losing weight and feeling great.

1. Ideally have only food without labels in your kitchen or foods that don’t come in a box, a package, or a can. There are labeled foods that are great, like sardines, artichoke hearts, or roasted red peppers, but you have to be very smart in reading the labels. There are two things to look for: the ingredient list and the nutrition facts. Where is the primary ingredient on the list? If the real food is at the end of the list and the sugar or salt is at the beginning, beware. The

Rules10


most abundant ingredient is listed first and the others are listed in descending order by weight. Be conscious, too, of ingredients that may not be on the list; some ingredients may be exempt from labels. This is often true if the food is in a very small package, if it has been prepared in the store, or if it has been made by a small manufacturer. Beware of these foods.

2. If a food has a label it should have fewer than five ingredients. If it has more than five ingredients, throw it out. Also beware of food with health claims on the label. They are usually bad for you – think ”sports beverages.” I recently saw a bag of deep-fried potato chips with the health claims “gluten-free, organic, no artificial ingredients, no sugar” and with fewer than 5 ingredients listed. Sounds great, right? But remember, cola is 100 percent fat-free and that doesn’t make it a health food.

3. If sugar (by any name, including organic cane juice, honey, agave, maple syrup, cane syrup, or molasses) is on the label, throw it out. There may be up to 33 teaspoons of sugar in the average bottle of ketchup. Same goes for white rice and white flour, which act just like sugar in the body. If you have diabesity – the spectrum of metabolic imbalances starting with just a little belly fat, leading all the way to diabetes— you can’t easily handle any flour, even whole-grain. Throw it out.

4. Throw out any food with high-fructose corn syrup on the label. It is a super sweet liquid sugar that takes no energy for the body to process. Some high-fructose corn syrup also contains mercury as a by-product of the manufacturing process. Many

Rules10


liquid calories, such as sodas, juices, and “sports” drinks, contain this metabolic poison. It always signals low quality or processed food.

5. Throw out any food with the word hydrogenated on the label. This is an indicator of trans fats, vegetable oils converted through a chemical process into margarine or shortening. They are good for keeping cookies on the shelf for long periods of time without going stale, but these fats have been proven to cause heart disease, diabetes, and cancer. New York City and most European counties have banned trans fats, and you should, too.

6. Throw out any highly refined cooking oils such as corn, soy, etc. Also, avoid toxic fats and fried foods.

7. Throw out any food with ingredients you can’t recognize, pronounce, or are in Latin.

8. Throw out any foods with preservatives, additives, coloring or dyes, “natural flavorings,” or flavor enhancers such as MSG (monosodium glutamate).

9. Throw out food with artificial sweeteners of all kinds (aspartame, Splenda, sucralose, and sugar alcohols—any word that ends with “ol” like xylitol, sorbitol). They make you hungrier, slow your metabolism, give you bad gas, and make you store belly fat.

10. If it came from the earth or a farmer’s field, not a food chemist’s lab, it’s safe to eat. As Michael Pollan says, if it was grown on a plant, not made in a plant, then you can keep it in your kitchen. If

Rules10 10


Rules10 it is something your great grandmother wouldn’t recognize as food,

throw it out (like a “lunchable” or “go-gurt”). Stay away from “food-like substances.”

That’s it – just ten simple goof proof rules for staying healthy for life. It is a simple recipe for staying out of trouble and automatically leads you to a real, whole foods diet. And the side effect will be weight loss, energy, reduction in the need for medication, and saving our nation from the tsunami of chronic disease and Pharmageddon!

When you make these simple choices you will not only improve your health, and your family’s health, but you will create a “wellness spring” that will shift the demand in the marketplace. You will not only take back your health, but also help America take back its health. You vote three times a day with your fork and it impacts our health, how we grow food, energy consumption, climate change, and environmental degradation. You have more power than you think. Use it!

My personal hope is that together we can create a national conversation about a real, practical solution for the prevention, treatment, and reversal of our obesity, diabetes, and chronic disease epidemic.


“You don’t have to cook fancyor complicated masterpieces--just good

food from fresh ingredients.”

-Julia Child


Nutrition+Allergies

Foods That Cause Allergic Reactions

Over 140 different foods have been identified as causes of allergic reactions. According to a recent report by the U.S. Centers for Disease Control, 90% of food allergies are associated with 8 food types:• Cow’s milk• Eggs• Peanuts• Soy foods• Wheat• Fish• Shellfish (i.e., shrimp, prawns, lobster, and crab)• Tree nuts (i.e., almonds, cashews, walnuts, pecans, pistachios, Brazil nuts, hazelnuts, and chestnuts)

In Europe 20 common foods are recognized to cause reactions after being eaten, including: gliadin (a protein like gluten, found in wheat), yeast, chocolate, citrus fruits, tomatoes, beef, pork, garlic, corn, oats, lentils, kiwi, sesame seeds, sunflower seeds and chili peppers.

One man’s food is another man’s poison:Because you are unique, what you may be allergic to is completely based upon your individual chemistry. This does not mean that a specific food is BAD, but if you react to it, it may not be good for your body.


Allergies and intolerances sometimes develop over time to seemingly healthy foods you eat on a regular basis. This generally occurs if a person’s digestion has become compromised and their digestive tract has become more permeable, allowing undigested food proteins to enter the blood stream, aka “leaky gut”. The wide use of antibiotics and over the counter NSAIDs can weaken the gut lining, as can inflammation from undiagnosed food allergies, or other infections.

It is often the proteins in the food that the body reacts to. For example, some people react to fish but not fish oil, milk but not butter. Those with dairy intolerance often react worse to low-fat milk, which has a higher protein content per serving than full fat milk.

How Do These Foods Damage My Body?

While some individuals may sometimes have adverse reactions to particular foods, these reactions are not always consistent. This is because the response to food involves not only the immune system (or a particular sensitivity to some of the molecules in foods), but is also affected by the health of the entire digestive tract and whether it is functioning properly. Therefore, when the health of your digestive system is compromised, you may have a sensitivity to foods which otherwise wouldn’t affect you negatively. Examples of this include times of extreme stress, or when infections of the gut are present.

The role of your gastrointestinal (GI) tract, which includes your esophageal area, stomach, and your upper and lower intestinal

Nutrition+Allergies


tracts, is to take in the food you eat, break it down to molecule-size pieces, and have it absorbed into your body in a controlled way. Your GI tract provides a protective barrier between the food you eat and the inside of your body, and when it is healthy and functioning efficiently, it lets in specific food molecules in specific places at specific times.

Many things can affect this barrier and when it is compromised in any way, it can let in food molecules that are not properly digested. This can cause a reaction to a food, not because you are sensitive to it, but because it is in the wrong place at the wrong time. Enter “leaky gut”.

Leaky Gut

“Leaky gut” is the term commonly used to describe the condition when your small intestinal wall is broken down allowing large food particles to pass through it. Leaky gut can be caused by intestinal inflammations from parasite or microbial infections, as well as a food allergy response. Leaky gut can also result in the development of multiple food allergies.

Inflammation of the intestinal wall (caused by an allergic reaction to one food) left untreated, can facilitate allergic responses to others foods because the inflamed wall of the intestine allows toxic food molecules into the body that normally would be prevented from entering. With reactivity to multiple food sources, the ability of large white blood cells to eliminate damaging food molecules is taxed. The immune system gets overwhelmed and increasing numbers of toxic food molecules are allowed into the body.

Nutrition+Allergies


Leaky gut can often prevent the absorption of nutrients vital to your health. Nutrients are normally absorbed through the cells and when the intestine is damaged from inflammation, the cells are no longer healthy and intact and are unable to properly absorb the available nutrients. Cow’s milk, eggs, soy, and wheat are common allergens that are associated with intestinal inflammation and leaky gut, but some people do well on these foods. Again, it’s not that a particular food is “bad”, just that not all foods work for all people. Research has shown that stress can also cause leaky gut.

Food Sensitivities and Systemic Responses

Many scientists and clinicians have looked at the role of food allergy in a number of diseases and conditions that affect the whole body. Most notably, conditions associated with inflammation, such as red, inflamed patches of skin (dermatitis), asthma, and joint pain have been related to adverse food responses. For example, when toxic food particles travel through the bloodstream to other parts of the body, you may develop a rash on your arms or legs. Several studies have been published on the beneficial effects of using an elimination diet to help decrease the symptoms of rheumatoid arthritis and asthma.

Keep in mind that allergic responses are not the only type of adverse reactions that a person could have to food. Digestive tract problems, headaches, and general problems with fatigue and lack of energy are examples of adverse food reactions that might not involve a full blown allergic response. Specific substances in food - for example,

Nutrition+Allergies


Nutrition+Allergies

caffeine or alcohol - may be particularly problematic for some individuals in triggering adverse reactions.

How a food has been prepared, processed, handled and stored can also have an effect on whether a food will cause an allergic reaction, i.e. cross-contamination of gluten with oats. Always make sure to check labels for ingredients and terms like “gluten-free”. When in doubt, avoid the food or make it at home.


The Renewal Formula Diet

The Renewal Formula Diet is designed to bring you back into deep relationship with your body--to quiet inflammation, restore the balanced state that is your true nature and to help you recognize when this balance is disrupted. A great deal of internal and external stress is related to how diet and food interplay with our individual chemistry, but often we must take a step back in order to see the full picture.

The goal of The Renewal Formula Diet is to remove common food triggers (see Foods That Cause Allergic Reactions) from your diet for approximately 28 days. By taking these foods away, your body is given a rest from foods that cause irritation and inflammation for many people. Over the course of 6 weeks, we will remove these foods and slowly add them back in over time, paying special attention to any subtle or strong, undesirable symptoms.

The coming weeks will drastically change your relationship to food and through The Renewal Formula Diet, you may find that chronic conditions or symptoms you’ve struggled with for a long time are greatly reduced or that your emotions are more consistent. Once your body has had a chance to detoxify and inflammation is calmed, it will be much easier for you to notice when certain foods cause problems for you and you can choose whether or not to add them back in to your daily diet.

Common symptoms you may experience before The Renewal Formula Diet include lack of energy, nagging skin issues like eczema

DietTRF


or acne, digestive issues like gas or heart burn, or unexplained health concerns-- an overall feeling of “being off” or ”not feeling like yourself”. Removing common food triggers and finding effective ways to manage physical and mental stress can be monumental in restoring vibrant health.

Some of the common symptoms relieved by removing certain foods from your diet:

o Weight gaino Acneo Eczemao Psoriasis o IBSo Chronic Migraineso GERDo Anxietyo Depressiono Constipationo Diarrheao Sinus problemso Asthmao Allergies and hay fevero Infertilityo Fibromyalgiao Chronic fatigue syndromeo Arthritis

DietTRF


DietTRF Please do not hesitate to reach out for support during this time. I

am here to help you every step of the way. Plenty of resources and recipes will be included with the diet and more can be found on my website, www.stephanieburgcoaching.com.

You Can Do This!


Detox

Detox Symptoms You May Experience

It is completely “normal” for you to experience some unpleasant symptoms during the first 2 weeks of TRF Diet. This is NOT a reaction to the food you are eating but rather your body cleansing and detoxifying from the food you were eating. If you experience negative symptoms, do not worry! Plan to stick to TRF Diet as best you can and be sure to allow your body plenty of time for rest. The natural detoxification process requires energy, so don’t try to accomplish more than following TRF Diet during the first 10 days. Allow your personal self-care practices to be the most important focus you have over the next few weeks. Slow down, rest more, drink green smoothies, take Epsom salt baths, take naps…anything that makes YOU feel better.

Some symptoms of your body’s natural cleansing might include:

• Nausea• Headache• Constipation• Aches and pains• Fatigue• Low energy• Sweating or “flu” like symptoms• Emotional responses: irritability, sadness, anxiety• Foggy thinking


Detox

• Insomnia• Cravings• Fatigue• Skin breakouts• Regular chronic conditions getting worse before they get better


“The most precious gift we canoffer others is our presence.

When mindfulness embraces those welove, they will bloom like flowers.”

-Thich Nhat Hanh


The Renewal Formula Tips for Success

1. To accomplish this program amid our busy lives we need to follow the three P’s - PREPARE, PLAN and PATIENCE! 2. Be sure to allow ample time for rest. Consider starting TRF Diet over the weekend, when you can take plenty of naps. Aim to get plenty of sleep each night. 3. ASK FOR SUPPORT. This is crucial. Let your family and friends know what you’re up to and ask for their help, patience and kindness.4. Plan meals ahead of time, even if it’s a smoothie. Eliminating guesswork about what to eat will ensure more convenience and ease while moving through this new way of eating. 5. Grocery shop in advance and stock up on recipe items and “Emergency Foods” (see handout).6. Take some time to prep food on the weekend.7. Keep plenty of prepared foods on hand: cook a giant batch of grains or beans on Sunday night to eat throughout the week, make bulk soups and stews and freeze for later use. (see “Mindfully Managing your Meals” or “How to Make Meals Work” handouts.)8. For 10 days consume nothing but the foods listed. a. If there are any foods on this list you know (or suspect) you may have issues with, or a close relative DOES have issues with, remove these foods as well. b. If you crave any foods on the list, exclude this food also, as craving is a common marker for allergy or intolerance.

Tips ForSuccess


9. Consume as much variety as possible and aim to eat a little from each food group (protein, vegetables, fruit, whole grains, fat) each day. 10. Be sure to eat plenty of avocados, parsley, cabbage, kale, broccoli, cauliflower, collards, Brussels sprouts, pears, cherries, raspberries, cilantro. These foods are cleansing and nutrient dense.11. MAKE SURE YOU ARE EATING ENOUGH. The foods allowed on TRF Diet are high in nutrients, yet extremely low in calories, so you’ll need to eat more than you may be used to eating in a regular day and you may find weight loss easier than usual. If you don’t eat enough food during the day, you will be hungry (+ miserable) all the time. The goal of TRF Diet is not simply to lose weight, it is to eat hypoallergenic, nutrient-dense foods that allow your body to detox and heal from food sensitivities. 12. EAT WHEN YOU ARE HUNGRY. Be sure to provide enough fuel to keep yourself nourished throughout the day, ensuring you won’t cheat or come off of TRF Diet.13. READ LABELS CAREFULLY. (See hidden sources list.) When you remove processed foods (and replace them with whole foods) you automatically eliminate many hidden food sources of gluten, casein, and yeast. This will also improve your health and diet significantly since processed foods are usually unhealthy and nutrient lacking.

Tips ForSuccess


As you begin: • Recognize that some symptoms may become worse during the first few days.• Keep a food diary of symptoms to track your progress throughout the process. • If symptoms worsen or new symptoms appear (e.g. headaches), or food cravings develop in the first 2-4 days, this usually indicates withdrawal from food allergy or addiction.• If after 10 days, certain symptoms have improved, this indicates food reactivity of some kind.

When reintroducing foods:• Add foods back in one at a time in a pure form (e.g. corn on the cob, not cornflakes) o Allow 3 days between adding new foods. o Consume plenty of the foods you are testing (e.g. 2x daily over the 3 day period) and if no reaction is present, add the next food. o Pay attention to changes in symptoms upon adding foods back into your routine…no sign is too subtle. YOU know YOUR body better than anyone else.• When adding foods back in, if you notice any discomfort (i.e. headaches, heartburn, nausea, gas, twitching eyelids), remove that particular food and wait until symptoms clear entirely before re-introducing a new food. The same applies with the rest of the foods you introduce.

LASTLY, REMEMBER: YOUR SUCCESS DEPENDS ENTIRELY ON YOUR COMMITMENT TO THE PROGRAM AND TO YOURSELF. EACH TIME YOU “CHEAT” AND EAT SOMETHING THAT’S NOT

Tips ForSuccess


Tips ForSuccess

ON THE LIST, YOU ARE ACTUALLY LENGTHENING YOUR DETOX PERIOD AND LIMITING YOUR POSITIVE RESULTS. PLANNING IS ESSENTIAL, AS IS DEDICATING AMPLE TIME.

YOU CAN DO THIS!

Give Your Body What It Needs to Heal and Be Vibrant!


Hidden Sources of Gluten

Gluten is found in a ton of products-- vitamin supplements, cereal, soap, lotions, shampoo, makeup and pharmaceutical drugs. Removing it can be very difficult in the beginning, but eliminating processed foods entirely from your diet automatically erases many of the hidden sources of gluten. Additional sources include:

Baking Powder: Look for brands that say “gluten-free”.

Beer: Beer and ale are fermented and contain gluten from the wheat and barley from which they are made. Liquors don’t contain gluten because the gluten cannot survive the distillation process.

Bread: Bread made with whole wheat flour, white flour, unbleached flour, all-purpose flour, spelt flour, kamut flour, barley flour, and rye flour, as well as any sprouted breads containing the sprouted grain flour of wheat, spelt, kamut, barley, and rye all contain gluten.

Brown Rice Syrup: Some brands use barley (except Lundberg Brown Rice syrup).

Candy: Wheat flour or starch may be used to prevent sticking during shaping, handling, and coloring and gluten may also be an ingredient in candy.

Gluten


Caramel Color: Foreign-made caramel color may contain gluten in the form of wheat starch or malt syrup; however caramel color in the US is made from corn.

Cereal: Look for gluten ingredients: wheat, spelt, kamut, barley and rye, as well as malt flavoring, malt syrup, and barley malt.

Citric Acid: Can be fermented from wheat.

Coffee: Flavored coffee drinks often use wheat to carry the flavor; pure coffee is gluten-free.

Dairy Products: Some may contain modified food starch which can contain gluten. Products such as yogurt, cottage cheese, or sour cream may contain this starch. Malted milk, chocolate milk, and cheese spreads may contain gluten.

Dextrin: Can be made from wheat, although corn or tapioca is also used.

Egg Substitutes: Egg substitutes may contain wheat as these products are not entirely eggs.

Emergen-C: Some flavors contain wheat.

Flavorings: Some meat flavorings may contain wheat.

Flour: Make sure it says gluten-free. Even rice flour can be cross-contaminated with gluten when produced in a facility that is not certified gluten-free.

Gluten


Grains: Cereal grains wheat, spelt, kamut, barley, bulgur wheat, couscous, durum, triticale, and rye all contain gluten. Gluten-free grains include amaranth, buckwheat, corn, millet, teff, rice, and quinoa.

Malt: May be made from barley, therefore containing gluten.

Maltodextrin: Cannot contain gluten in the US unless listed on the label, however, many foreign made food products containing maltodextrin may contain gluten.

Meat: Processed meats including sausages, lunch meats, and hot dogs contain fillers that contain gluten.

Miso: Miso usually contains barley. Look for a label that says “gluten-free”.

Modified Food Starch: Usually made from corn in the US, although it can be made from wheat. Check the label.

Non-dairy Milk: Small amounts of barley malt are sometimes found in these milks which some individuals may react to. Check the label or go for unsweetened varieties.

Oatmeal: Oats are naturally gluten-free, but most are contaminated with gluten during harvesting, processing, or packaging. Look for Certified Gluten-Free Oats.

Packaged Dessert Mixes: Pudding, cake, and frosting mixes as well as cake decorations all usually contain gluten. Check the label.

Gluten


Gluten

Pastas: Pasta usually contains wheat flour which contains gluten. Look for pastas made from rice, corn, or quinoa. Look for pastas labeled “gluten-free”.

Seasonings: Packaged seasoning mixes made from a variety of spices and herbs usually contain wheat flour that may or may not be declared on the label.

Soups and soup mixes: Wheat is often used as a thickener in these products. Bouillon cubes usually contain gluten in the form of wheat that is used as a binder.

Soy sauce: Soy sauce contains wheat. Look for wheat-free tamari and use it instead.

Vegetable starch: Vegetable starch or vegetable protein listed in the ingredients can mean corn, peanuts, rice, soy, or wheat.

Vinegar: Distilled vinegar made from grains is safe to eat because gluten cannot survive the distillation process. Malt vinegar contains gluten and is not gluten-free. Wine vinegars, brown rice vinegars, and apple cider vinegar are all gluten-free but do contain yeast except raw apple cider vinegar.

Yeast: Up to 75% of people with gluten-sensitivity may be yeast sensitive as well. Nutritional/brewer’s yeast may or may not contain gluten. Baking yeast used to make bread rise is gluten-free. (Some sources of dietary yeast include: yogurt; aged, hard, processed, and moldy cheeses; bread, cereal, crackers; pickled or fermented foods; peanuts, liquor made from malt, beer, wine, cider, coffee; vinegar, mayonnaise, ketchup, mustard, salad dressing, etc.)


Emergency Foods

These are great foods to have on hand when hunger strikes or you’re short on time for meals. You’ll likely come up with your own variation of emergency snacks and if you feel inspired to share your ideas to help support one another, you can post them in our Facebook group. (Foods with an asterisk have recipes included.)

Fresh fruits: apples (with nut or seed butter), pears, peaches, plums

Raw veggies: celery and carrot sticks, sugar snap or snow peas, asparagus, broccoli, cauliflower (with nut or seed butter)

Sliced avocado (or eaten out of the shell with a spoon)

Leftover Kitcheree*

Raw Cinnamon Sunflower Truffles*

Trail mix of raw organic sunflower and pumpkin seeds, dried figs, currants, cranberries or raisins

Dates rolled in coconut (can be found at most health food stores)

Nori Rolls with sticky brown rice* or homemade veggie sushi

Green or fruit Smoothies (great for sugar cravings)

Frozen raspberries

Snacks


Snacks

Fresh or dried berries, cherries, figs, raisins

Sweet potatoes: mashed, baked, sliced thinly and roasted for chips

Butternut Squash with Cinnamon*

Terra (brand) plain sweet potato chips

Green salads of kale, spinach, arugula, lettuce

Rice crackers (read labels carefully) with nut or seed butter or avocado

Guacamole (avocado, onion, cilantro and sea salt) with veggies, sweet potato chips or rice crackers

Sliced turkey or chicken (Applegate Naturals is an excellent choice for deli meat, just be sure to read labels for ingredients.)


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“What the world needs now is foreach of us to be who we truly are, andto bring our gifts into the world. Don’t

hold back any longer. Be present, be you.That is enough. Really it is.”

-Nancy Bishop


Phase

Phase 1 is about eating healing foods-- clean, whole foods that aren’t likely to cause an allergic reaction or inflammation in your body. There are NO processed foods allowed during this phase and for some of you, this may feel overwhelming. It’s OK to feel this way. There are however, many, many other options to choose from, you just might not be used to choosing them. We’ll be focusing on eating lots of fresh fruit, steamed vegetables, raw salads with avocado, roasted vegetables, whole grains, lentils and some beans as well as lean protein. If you aren’t used to eating these foods, allow your taste buds the chance to recalibrate and in no time, you’ll find you enjoy them. You’re likely to be hungry a lot. Be prepared. You’ll want to be sure to eat whenever you’re hungry. Most of these foods are high in nutrients, yet low in calories, so you’ll need to eat more than usual so that you have ample energy throughout the day AND to keep from falling off the wagon and abandoning the diet. Remember, this diet is not only about losing weight-- that will happen with ease. *Please note, if you have an existing allergy to any of these foods, you’ll obviously want to avoid it. If there is a particular food from this list you’ve never tried before, introduce with moderation and take note of any new symptoms that may occur. Questions about any items on this list? Just ask.

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1Phase

Do Eat

These foods get the green light. Be sure to use organic. If a food is not specifically listed on the DO NOT EAT list, it’s probably ok to eat.

Non-gluten whole grains: Brown rice, Wild rice, Quinoa, Amaranth, Teff, MilletAnimal protein (for carnivores): (Organic) Chicken, Turkey, Lamb, Wild-caught salmon, Wild game Fruits: Apples, Avocado, Pears, Peaches, Nectarines, Plums, Apricots, Berries (except strawberries), Cherries, Grapes, Figs (dried and fresh), Mango, Olives (check brine ingredients), Coconut (fresh or unsweetened dried)Greens: Arugula, Kale, Collard greens, Lettuce, Spinach, Dandelion greens, Bok Choy, Cabbage, etc. Other veggies: Sprouts (all types), Brussels sprouts, Broccoli, Cauliflower, Beets, Carrots, Parsnips, Winter squash (all types), Yams, Sweet potatoes, Onions, Garlic, Ginger, etc.Nuts and seeds: Sunflower seeds, Pumpkin seeds, Sunflower butter, Pumpkin seed butter, Pine nutsBeans: Mung beans, Adzuki beans, LentilsSea Vegetables: Wakame, Kombu, Nori, Dulse flakesFresh herbs: Cilantro, Parsley, Basil, etc.Dairy Alternative Milks: Rice milk, Coconut milkOils: Coconut oil, Olive oilGluten-free Thickening agents: Kudzu (Japanese arrowroot), Arrowroot, Guar gum (in small amounts)Natural Sweeteners: Agave Nectar, Stevia, Maple Syrup, Brown Rice SyrupHerbal teas (non-caffeinated)

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Read AllIngredientLabelsCarefully!


Phase

Snack ideas for phase 1 include: • green or fruit smoothies• homemade trail mix: raw pumpkin and sunflower seeds, dried figs, currants, and raisins• apples• celery or carrots with sunflower or pumpkin seed butter

Don’t Eat

These foods get the RED light and are to be avoided in all of their incarnations (i.e. corn on the cob AND corn flakes). If one of the foods listed below is an ingredient or listed on the label, DO NOT eat it! I know it’s hard, but YOU CAN DO IT!

Gluten grains and their flours: Wheat, Spelt, Kamut, Rye, Barley, Oats, Buckwheat, MilletBread (even gluten-free)Flour (even gluten-free)YeastDairy products (including goat’s milk)EggsSoy Products: Tamari, Soy Sauce, Miso, Tofu, Tempeh, Soy milk, Soy protein, Soy lecithin, Soybean oil, Soy yogurt, Textured vegetable proteinCorn (remember cornstarch, corn syrup)Nightshade vegetables: Potatoes, Tomatoes, Peppers, Eggplant, Ground Cayenne, PaprikaMushrooms

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1Fruits: Tropical fruits (i.e. Pineapple, Papaya, Bananas, Kiwi, etc.), Citrus fruits- Oranges, Grapefruit, Lemons, Limes, StrawberriesAll Tree Nuts (except pine nuts): Almonds, Brazil Nuts, Cashews, Chestnuts, Hazelnuts, Macadamia nuts, Pecans, Walnuts, PistachiosLegumes: PeanutsAll Beans (except for Mung, Adzuki and Lentils)Sesame: Sesame seeds, Sesame Oil and TahiniREFINED SUGAR: white/brown sugar, honey, corn syrup, high fructose corn syrup, evaporated cane juice, succanatALCOHOLCAFFEINECHOCOLATE: cocoa, cacao,Vanilla ExtractVinegar (all types- remember vinegar in ketchup, mayonnaise, and mustard which usually comes from wheat or corn)Fats: butter, margarine, shortening, vegetable oils, salad dressings, mayonnaise


Phase

Phase 1 Meals + Recipes for 10 Days

These meals are only suggestions. Use them as a starting point for your own meal ideas or get creative--mix, match, and modify according to taste and your individual preference. Be sure to EAT ENOUGH, in fact you may want to double some of the recipes to be sure you have plenty on hand. You’ll be hungry often in the initial phases, so make sure to plan for meals and adapt serving sizes to your appetite. Remember, the idea is to stick to whole, unprocessed foods to nourish your body.

Day 1Breakfast: Brown Rice Breakfast PorridgeLunch: Creamy Broccoli Soup + Dilled Adzuki Bean & Rice Salad Dinner: Green Curry Sauce with Chicken, Salmon, or Veggies

Day 2Breakfast: Fresh Fruit Bowl with Avocado, Raw Nuts and SeedsLunch: Leftover Green Curry on top of salad greensDinner: Superfood Quinoa Pilaf + green salad

Day 3Breakfast: Coconut, Cinnamon & Turmeric Breakfast PorridgeLunch: KitchereeDinner: Slow Cooker Roasted Chicken, Quick Sautéed Kale with Toasted Pine Nuts, cooked grains

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Day 4Breakfast: Super Berry SmoothieLunch: Leftover Superfood Quinoa Pilaf or chicken, kale and grains from days 2 and 3Dinner: Quinoa-Salmon Cakes, Roasted Sweet Potatoes with Cilantro, Garlic & Cumin + green salad

Day 5Breakfast: Quick Quinoa Breakfast with Warm Cinnamon Apples Lunch: Leftover Quinoa Salmon Cakes from day 4 on top of salad greens with Green Apple Salad Dressing or Creamy Herb Sunflower Dressing Dinner: Indian Chicken Stew, brown rice, green salad

Day 6Breakfast: Spiced Baked ApplesLunch: Quinoa Salad + leftover Creamy Broccoli Soup from Day 1Dinner: Burger Wraps & Sweet Potato Chips

Day 7Breakfast: Zucchini and Sweet Potato Hash Lunch: Roasted Veggie Collard Wraps Dinner: Sautéed Chicken and Greens

Day 8Breakfast: Sweet Potato CasseroleLunch: Nori Rolls with Sticky Brown Rice (double recipe for use later in the week)Dinner: Moroccan Chicken with Kale + cooked grains

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Day 9Breakfast: Pumpkin Seed SmoothieLunch: Raw Super Green Salad + Quinoa Cabbage SoupDinner: Coconut Dal with Steamed Broccoli and Brown Rice

Day 10Breakfast: Cherry Beet Detox SmoothieLunch: Quinoa Cabbage Soup + Nori RollsDinner: Sweet Potato Turkey Shepherd’s Pie

Snack ideasCinnamon Sweet Potato BitesBaked Kale Chips

Dessert ideasRaw Cinnamon Sunflower TrufflesChia Seed PuddingButternut Squash with Cinnamon

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Phase 1 Shopping List

Make sure you scope out your pantry and cabinets before you buy everything on the list! Some of these are likely already in your kitchen.

1The Middle

Pine NutsSunflower SeedsPumpkin SeedsShredded CoconutChia SeedsRaisins DatesFigsCurrantsNoriKudzuCanned Coconut MilkYellow Split PeasBrown RiceQuinoaMaple SyrupBroth Coconut OilOlive OilAdzuki BeansMung BeansCinnamonCumin + Cumin SeedsNutmegTurmericCardamomBlack Mustard SeedsGround GingerCoriander

OreganoBasilThymeAllspiceRosemary

Produce

ApplesAvocadoGingerPearsPeachesPlumsApricots BlueberriesRaspberriesCherriesGrapesFigs MangoKaleCeleryParsnipsButternut SquashRed Onion

Collard GreensZucchiniBrussels SproutsAcorn SquashSalad GreensCabbageBeetsSweet PotatoesParsleyBroccoliOnionsGarlicCarrotsGreen OnionsDillCilantro

Meat & Dairy

Non-Dairy MilkSalmonWhole ChickenChicken ThighsGround Turkey

Chicken BreastsFrozen BlueberriesFrozen RaspberriesFrozen Cherries

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OreganoBasilThymeAllspiceRosemary

Phase

Brown Rice Breakfast Porridge

2 ¼ cups cooked brown rice1 ½ cups non-dairy milk (i.e. coconut, almond, etc.)¼ - ½ cups pine nuts ½ cup raisins or chopped dates1 teaspoon cinnamon3 Tablespoons maple syrup, or to taste

Add all ingredients, except pine nuts, to a medium sized saucepan and cook over medium heat until warmed through. The longer the porridge cooks, the thicker and softer it becomes. Meanwhile, toast pine nuts over low heat in a small pan until they become fragrant and browned.

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Creamy Broccoli Soup

4 cups vegetable broth4 stalks of broccoli, stems and florets, chopped1 tablespoon coconut or olive oil1medium onion, chopped2 garlic cloves, minced1 teaspoon ground nutmeg1 cup non-dairy milk

Bring broth to a boil in a large pot. Add broccoli, reduce heat, cover and simmer until broccoli is fully cooked, about 10 minutes.

Meanwhile, heat the oil in a small skillet over medium heat. Add onions and garlic and cook until translucent, stirring occasionally.

Stir the onions and garlic into the broth. Remove from heat and let cool for 10 to 15 minutes.

Working in batches, puree in a blender, food processor (or use an immersion blender) until smooth. Return the puree to the pot.

Combine the nutmeg in a small bowl and whisk in non-dairy milk. Gradually stir into the puree.

Return the soup to medium heat and cook until heated through, stirring occasionally. Serve hot.

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Dilled Adzuki Bean and Rice Salad

Serve this grain and bean salad over fresh lettuce leaves, or place a spoonful of salad in each leaf and eat “wrap style.” Try adding diced cucumbers, or any other vegetable you desire to this recipe. Garnish each serving with toasted sunflower seeds. Salad can be stored in an airtight container in the refrigerator for up to 5 days.

Elimination Diet Modification: If you have introduced lemon juice and are okay with it then replace the vinegar with it. If you would like to make this salad during the first portion of the diet then replace the vinegar with a few chunks of green apple or other fruit (try nectarine, plum, or peach) and omit honey. You may need to add a tablespoon or two of water to reach desired consistency.

Salad: 4 cups cooked long grain brown rice3 cups cooked adzuki beans4 large carrots, diced4 green onions, sliced into roundsSmall handful of fresh dill, finely choppedButter lettuce leavesToasted sunflower seeds

Dressing: 4 tablespoons extra virgin olive oil3 tablespoons raw apple cider vinegar (omit for Phase 1)2 to 3 teaspoons maple syrup1 teaspoon sea salt1 large garlic clove, crushed

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Place all ingredients for the salad into a large bowl. Set aside. To make the dressing, place all ingredients into a glass jar with a tight fitting lid and shake well. Pour dressing over salad and toss together. Serve over lettuce leaves and garnish with toasted sunflower seeds and avocado slices if desired.

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Green Curry Sauce

2 handfuls fresh cilantro (leaves and stems)1 onion, quartered4 cloves garlic1-inch chunk of fresh ginger, peeled1/2 teaspoon lime zest (*omit for Phase 1)1 teaspoon sea salt, or to taste1/4 to 1/2 cup water1 can full fat coconut milk1-2 jalapeno peppers (*omit for Phase 1)

Place all ingredients into a blender and blend until smooth. Pour into a small pot and simmer for about 10 to 15 minutes, uncovered.

Ideas for using the sauce:• Combine 1-2 lbs. of cooked sliced chicken thighs and 4 cups cooked brown rice, mix with sauce and heat through• Quickly sauté a variety of fresh veggies and then pour the sauce over them and simmer until cooked but still crisp.• Sauté chunks of fish, such as halibut, and spinach. Serve the sauce over the fish and spinach on a bed of rice or quinoa.• Simmer a fillet of salmon (skin removed) in the sauce.• Sauté cubed tofu, onions, zucchini, carrots, snow peas and then add to the simmering sauce. Serve over bean thread noodles, rice, or quinoa.• Sauté chunks of chicken breast and your favorite veggies then add the sauce and simmer until cooked. Garnish with thinly sliced basil leaves.

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Fresh Fruit Bowl with Avocado, Nuts and Seeds

Combine any of the following, sliced: ApplesPearsPeaches or nectarinesPlumsApricotsBerries (except strawberries)CherriesGrapesFigs (dried or fresh)Mango

And add any of the following on top:½ -1 avocado, slicedRaw pine nuts, pumpkin seeds, sunflower seeds, flax seedsShredded, unsweetened, dried coconut Drizzle of agave or maple syrup

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Phase

Superfood Quinoa Pilaf

This is a super quick, easy and inexpensive recipe that makes enough for leftovers or the next day’s lunch. It’s also an excellent source of plant-based protein that will provide you with lots of energy. Feel free to add animal protein as well.

TRF Diet adjustments for Phase 1 • No nuts, nightshades (i.e. cayenne pepper in some curry powders), or citrus• Replace almonds with pine nuts.• Replace curry powder with a mix of cumin, coriander, turmeric, and black pepper.• Omit lemon juice.

1-2 tablespoons coconut or olive oil1 medium onion, diced4 carrots, sliced into rounds1 cup sliced almonds or pine nuts, optional½ cup raisins 2 teaspoons mild curry powder or cumin (for Phase 1)½ teaspoon turmeric½ teaspoon ground cardamom1 teaspoon sea salt4 cups chopped kale4 to 5 cups cooked and completely cooled quinoaJuice of 1 small lemon (omit for Phase 1)

Heat oil in a large skillet over medium heat. Add the chopped onions and sauté for 4 to 5 minutes. Add the sliced carrots and sauté for

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about 10 minutes. Add the almonds or pine nuts, raisins, spices, and salt and sauté 5 minutes more.

Add the kale and a little bit of water to help it cook. Sauté about 5 minutes, or until kale is tender. Add cooked quinoa; combine. Turn heat to low. Add a few tablespoons of water if necessary. Remove from heat and add the lemon juice. Stir together, taste, and adjust salt and seasonings if needed.

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Coconut, Cinnamon & Turmeric Breakfast Porridge

1 cup cooked brown rice1tsp. cinnamon1 tsp. turmeric1-1½ cup coconut milk2 Tbs. coconut cream, optional1 tsp. maple syrup¼ cup shredded, unsweetened coconut

Place all ingredients in a medium pot over medium heat. Bring to a lively simmer and allow to cook about 5-10 minutes until creamy, stirring frequently. Remove from the heat and top with additional cinnamon, coconut, milk or maple syrup.

Makes about 2 servings.

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Kitcheree

There are many different versions of this dish. Kitcheree is an Indian stew made from a base of mung beans and brown rice. Spices and vegetables make up the remaining ingredients which can vary widely.

*This recipe makes a HUGE amount and is ideal to have on hand all week for meals, snacks or Emergency Food.

2 tablespoons coconut or olive oil2 tablespoons chopped fresh ginger1 tablespoon black mustard seeds1 tablespoon cumin seeds2 cups brown jasmine or basmati rice, rinsed2 cups dry mung beans, rinsed3 to 4 large carrots, cut into large chunks1 ½ teaspoons turmeric½ teaspoon ground coriander8 to 10 cups water4 cups finely chopped kale or spinach½ cup chopped cilantro2 to 3 teaspoons sea salt Chilled coconut milk, for garnishAny additional veggies you have on hand

Heat oil in a large soup pot. Add ginger, mustard seeds, cumin seeds, and gently sauté over medium heat until the seeds begin to pop. Add the mung beans, rice, carrots, turmeric, and coriander. Stir

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together so the spices evenly coat the rice and beans. Add water, starting with 8 cups and adding more if necessary.

Bring the stew to a boil, cover, and simmer on low for about 45 minutes, add more water if needed.

Once the rice and beans are cooked, add in the chopped kale or spinach, cilantro, additional veggies if using, and salt. Stir until just mixed. Turn off heat, cover, and let stand for about 5 minutes. Add more salt to taste if necessary. Serve hot.

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Slow Cooker Roasted Chicken

This recipe couldn’t be easier.

4 cloves garlic, chopped1 teaspoon dried oregano1 tablespoon olive oil1 teaspoon salt¼ teaspoon black pepper1-4 lb. whole chicken, rinsed and patted dry

Combine garlic, oregano, olive oil, salt and pepper in a small bowl. Rub outside of chicken with oil and spices. Fold wings under chicken and tie legs together with string (optional). Place in slow cooker and cook on high about 4 to 5 hours.

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Quick Sautéed Kale with Toasted Pine Nuts

2 bunches kale (about 2 pounds)1/8 cup olive oil½ large red onion, chopped2 garlic cloves, minced1/4 cup pine nuts, toasted

Fold each kale leaf lengthwise in half; cut stem away along crease. Tear leaves coarsely.

Heat oil in heavy saucepan over medium-high heat. Add onion and garlic; sauté until onion is soft, about 6 minutes. Add half of kale and cook until wilted, tossing often, 2 to 3 minutes. Add remaining kale and half of pine nuts. Toss until kale is just tender and still bright green, about 3 minutes longer. Season to taste with salt and pepper. Transfer to bowl. Sprinkle with remaining toasted pine nuts and serve.

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Super Berry Smoothie

2 cups frozen or fresh berries (blueberries, blackberries, raspberries, etc.)½ cup cherries½ avocado, peeled2 teaspoons agave nectar, maple syrup, stevia or to tasteNon-dairy milk (coconut, almond, etc.)1 tablespoon flax seeds

Place berries, avocado and agave nectar in a blender. Add enough milk to cover the fruit by about 1-2 inches. Blend until smooth, adding milk as needed.

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Quinoa-Salmon Cakes

1 small onion, chopped1 large handful fresh dill and parsley1 to 2 teaspoons lemon zest (optional)1 teaspoon sea saltFreshly ground black pepper1 to 1 1/2 pounds raw wild salmon, skinned and deboned, canned salmon also works1 cup cooked quinoa

Process the onion, dill and parsley, lemon zest, sea salt, and black pepper until it is finely minced. Add salmon and quinoa and process again until desired consistency.

Form into patties and set aside. Heat a large skillet over medium-high heat. Add a tablespoon of olive oil and place a few patties in the skillet. If your pan is hot it should only take 2 to 3 minutes per side to cook. If your pan is not quite heated it will take about 5 minutes per side and they may stick a little.

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Roasted Sweet Potatoes with Cilantro, Garlic and Cumin

2 large sweet potatoes2-5 cloves garlic, minced, or to taste1 teaspoon ground cumin½ teaspoon salt, or to taste1-2 tablespoons olive oil½ bunch fresh cilantro, chopped

Preheat oven to 350 degrees. Peel and cut into cubes. In a large mixing bowl, combine sliced sweet potatoes, garlic, cumin, and salt and drizzle with olive oil. Toss to coat well. Transfer to a cookie sheet or roasting pan and bake uncovered, 30-45 minutes or until cooked through. Sprinkle with cilantro, taste and adjust seasoning. Serve hot.

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Phase1 Quick Quinoa Breakfast with Warm Cinnamon Apples

Try making a double batch of the apples (use a larger pan) and save some in the fridge for the next few breakfasts. You can also add fresh or frozen cranberries to the apples or dried fruit such as raisins or currants. Try using other fruit in place of the apples such as fresh or frozen peaches or plums.

Rinse and drain the quinoa in a fine mesh strainer to remove the saponin, or bitter coating. Place rinsed quinoa in a small pot and add water and salt. Cover and bring to a boil, then turn heat to low and simmer for about 15 minutes. Remove pot from heat and let stand for about 10 minutes before serving.

Cinnamon Apple Topping:

1 to 2 tablespoons virgin coconut oil3 apples, peeled, cored, and sliced thin1/4 cup honey or maple syrup1/4 cup water or apple juice2 to 3 teaspoons cinnamon1/2 teaspoon nutmegPinch sea salt

Heat a 10-inch skillet over medium heat. Add coconut oil. Once the oil is melted add your apples and sauté for a few minutes, stirring frequently. Then add the honey, water, spices, and salt. Stir and let simmer, uncovered, stirring occasionally, for about 10 minutes or until apples are cooked as desired.


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Green Apple Salad Dressing

1 Granny Smith apple, cored1/2 cup filtered water1/3 cup extra virgin olive oil3 to 4 cloves garlic1 to 2-inch piece of fresh ginger, peeledSea salt, to taste

Place all ingredients into a blender and blend until very smooth and creamy. Add salt to taste and blend again.

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Creamy Herb Sunflower Dressing

In the winter, you can use dried herbs, but in the summertime, use whatever fresh herbs are growing and on hand. Reduce the water and create a delicious, white, creamy dip perfect for any crispy veggie. This dip makes a great holiday party appetizer alongside a platter of raw, organic veggies.

1 cup raw sunflower seeds, soaked for 4-6 hours½ cup to 1 cup water¼ cup fresh lemon juice (leave out until Phase 2)¼ cup extra virgin olive oil1 clove garlic½ to 1 teaspoon sea salt½ teaspoon whole black peppercorns1 to 2 teaspoons dried basil½ to 1 teaspoon dried thymeSmall handful fresh parsley

Place the sunflower seeds in a bowl and cover with water. Soak 4 to 6 hours then drain and rinse. Place into a blender with the water (less for a dip, more for a dressing), lemon juice, olive oil, garlic, salt, and peppercorns. Blend on high for one minute or until very creamy and smooth. Then add the herbs and blend on a lower speed until combined but not completely pureed.

Pour into a glass mason jar, cover, and store in your refrigerator until ready to serve.

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1Phase1 Indian Chicken Stew

1 tablespoon coconut or olive oil8 medium cloves garlic, minced2 tablespoons fresh ginger, peeled, and chopped1 large yellow onion, chopped2 pounds boneless, skinless chicken thighs, trimmed of any visible fat1 teaspoon cinnamon1 teaspoon cardamom1 teaspoon coriander1 teaspoon black pepper2 teaspoons kosher salt1 14.5-ounce can light coconut milk1 cup fresh cilantro, roughly chopped

Pulse garlic and ginger in a food processor, measure spices into a small dish. Heat oil in a heavy-bottomed pot over medium-high heat. Add onion and garlic. Cook 5 to 7 minutes, stirring occasionally, until softened.

Add chicken thighs and cook for another 5 minutes, until they begin to brown, flipping once. Add in the spice mixture and cook for 1 minute until fragrant, stirring to coat the chicken. Pour in coconut milk and bring to a boil. Immediately cover, lower to a simmer and cook for 30 minutes, stirring occasionally. Remove chicken thighs to a cutting board and cube into 1” pieces, set aside. Bring sauce to a boil and slightly lower the heat, so it’s simmering but not boiling. Cook until sauce is reduced for 15 to 20 minutes, stirring frequently. Add chicken back to sauce, remove from heat, toss in cilantro, and stir. Serve over rice.


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Spiced Baked Apples

4 large Granny Smith apples1/4 cup maple syrup 1/4 cup raisins1/4 cup toasted pine nuts1 teaspoon ground cinnamon1/4 teaspoon ground nutmeg1/2 cup water

Preheat the oven to 350. Mix maple syrup, raisins, pine nuts, and spices in a small bowl. Core apples (or cut in half and remove seeds with a small knife). Place apples in a glass baking dish and fill apples with mixture. Pour water into bottom of dish and cover with a lid or foil.

Bake 25 minutes.

Remove foil, baste apples with pan liquid and continue to bake, uncovered, for an additional 10-15 minutes, or until apples are soft but not mushy.

Serve warm. These are also great for dessert.

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Quinoa Salad

Combine any of the following:

3 cups cooked quinoa2-3 cups chopped fresh or leftover cooked veggies (i.e.: radishes, onions, carrots, broccoli, cauliflower, peas, zucchini, cabbage, celery, green onions, etc.)1 cup adzuki or mung beans (or a mixture of both) 1 avocado, sliced¼ to ½ cup toasted pumpkin seeds, sunflower seeds, pine nuts½ to 1 red onion, chopped1 clove, garlic¼ to ½ cup finely chopped fresh herbs, radish or carrot greens (optional)2-4 tablespoons dried fruit2 tablespoons olive oilSalt and pepper to taste

Add all ingredients to a large mixing bowl and toss well to combine.

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Phase1 Burger Wraps & Sweet Potato Chips

2 raw turkey burger pattiesSalt & pepper2 collard greensCondiments (onion, spinach, avocado, etc.)

2 sweet potatoes, sliced thinly1/2 cup coconut oilSea Salt

In a skillet, cook the patties on medium heat, turning them occasionally.

Meanwhile, melt the coconut oil in another skillet, drop in the sweet potato slices in a single layer. Allow them to fry for 5 minutes, flip them, and fry for 5 minutes more. Set them out on a paper towel & sprinkle with sea salt.

Serve your burgers wrapped in a collard green, and topped with your favorite fixins.


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Zucchini and Sweet Potato Hash

1-2 tablespoons olive or coconut oil1 small onion, sliced1 large sweet potato, cubed2 medium zucchini, sliced thinly½ bunch kale 1-2 teaspoons dried thyme1 clove garlic, mincedSea salt to taste

In a large skillet, heat oil over medium heat. Add onions and sauté for 2-3 minutes. Add sweet potatoes, stir, and cover. Let cook for about 10 minutes, or until sweet potatoes are softened, stirring occasionally and adding water if necessary.

Add zucchini slices, kale, thyme, garlic powder, and salt; mix. Cover again and cook for another few minutes until zucchini and kale are tender, stirring occasionally. Taste and add more sea salt if necessary.

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Roasted Veggie Collard Wraps

You could use any leftover roasted vegetables you have on hand to replace the vegetables listed below if you wish.

Spread: 8 roasted Brussels sprouts1 chunk of acorn squash 1/4 cup raw sunflower seeds1/2 cup fresh basil, tightly packed1 cup cooked mung beans1/2 tsp. sea salt

Wrap: Collard greens1 carrot, grated or thinly sliced1 avocado, sliced

Pulse all ingredients for the spread in a food processor until smooth.

Boil water in a large pan. Place collard greens one at a time in the boiling water for 1-2 minutes. Take out and lay on a flat surface. Top with a large spoonful of the spread, along with some grated carrots and avocado slices. Roll up like a burrito, folding the edges in. Cut in half.

Makes 4-5 collard wraps.

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Sautéed Chicken and Greens

3 tbsp. olive oil2 lbs. chicken breast2 cups yellow onion4 large garlic clovesA LOT of greens. turnip, rutabaga, carrot tops, pretty much anything but spinach, washed, chopped in to bite sized pieces1 tsp. red pepper flakes, or to taste (omit until Phase 3)1 tbsp. lemon juice (omit until Phase 2)1 tsp. salt, or to taste

Pound the chicken flat. Season with half the oil, half the salt, & half the red pepper flakes. Set aside.

Heat the other half of the oil along with the red pepper flakes and the salt in a heavy bottomed skillet over medium heat.

Cut onion into rings.Press garlic.Add onions & garlic to hot oil, stir to ensure the garlic does not burn. Sauté onions and garlic until soft, about 5-7 minutes.

Add greens. Depending on the size of your pan you may need to do this in batches. The greens will cook down. You should be looking for about a 5:1 ratio of greens to onion, if not more. Remember, they cook down drastically. Once all of your greens are in the pan and you’ve stirred all the components together, cook for about 5-7 minutes. Do not overcook the greens. Once done, transfer the contents of the pan to a bowl.

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In the same pan, place the chicken in, still over medium heat. 5 minutes on one side, flip 2 minutes on the other. Remove to a cutting board. Let it rest for 3 minutes. Slice the chicken length wise to render long strips.

Put it all back in the pan together. Tongs work well for this. Just before serving dress with lemon juice.

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Sweet Potato Casserole

Coconut oil for greasing3 cups mashed sweet potatoes1/4 cup non-dairy milk Pinch of salt1 teaspoon ground cinnamon1/2 teaspoon ground ginger1/2 teaspoon ground allspice1/2 shredded, unsweetened coconut, or more to taste1/4 cup nuts or seeds of your choice, optional

Preheat the oven to 350 and lightly grease a small baking dish. Combine the sweet potato, milk, and salt. Pour into baking dish.

Combine the remaining ingredients in a small bowl and sprinkle evenly on top of the sweet potato mixture. Sprinkle with nuts or seeds. Bake for 30 minutes. Serve immediately.

This casserole also makes a great breakfast or dessert served with coconut cream or coconut milk on top.

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Phase1 Nori Rolls with Sticky Brown Rice & Ginger Plum Sauce

Nori is a sea vegetable that has been dried and made into flat thin sheets. It is what is used to make sushi. Nori can also be crumbled and sprinkled onto salads, cooked vegetables, or soups. It is rich in minerals and lignans. Lignans are compounds that are cancer-protective. Nori rolls typically contain raw fish and white rice, but they can also be made with sautéed tofu and sticky brown rice. A variety of thinly sliced vegetables are usually put into the center, including carrot, green onion, avocado, daikon radish, and red cabbage. These are then rolled together and sliced. They can be served with tamari, wasabi, and pickled ginger if you like.

2 cups sweet brown rice1 cup short grain brown ricepinch sea salt6 cups watercarrots, sliced thinavocado, sliced thingreen onions, sliced thinRed cabbage, sliced thinseasoned brown rice vinegar for cooked rice (optional) toasted nori sheets

Place rice into a 3-quart pot with water and sea salt. Cover, bring to a boil, then reduce heat to low and simmer for 45 minutes. Remove from heat and let rice stand for 20 minutes. Sprinkle the rice with seasoned brown rice vinegar and mix it up. (This is totally optional.)Place a sheet of nori, shiny side down, on a clean surface. Spread


Phase1 a thin layer of rice to 2 inches below the top of the sheet. Place

vegetables at the bottom of the sheet. Tightly roll from the vegetable end. The nori can be sealed by running your finger with a little water along the seam side. Repeat this process until you have the desired amount of rolls. Slice nori rolls with a serrated knife that has been dipped in water.

Ginger Plum Sauce

A beautiful, purple-hued sauce, reminiscent of a sweet and sour sauce, this is a great sauce to have on hand for Phase 1.

1 tablespoon kudzu1/2 cup water4 to 6 Italian plums, pitted1 cup apple juice or water4 cloves garlic, peeled1 to 2-inch piece of ginger1 teaspoon sea salt

Place water and kudzu into a small pan and whisk together to dissolve the kudzu. Place all other ingredients into a blender and blend until smooth. Pour into pot with kudzu, whisk together. Turn heat to medium and simmer for about 10 minutes. Pour over whole grains, fish, vegetables, or cooked beans!

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Moroccan Chicken with Kale

1 large sweet potato, cubed3 tablespoons olive oilKosher salt and black pepper4 6-ounce boneless, skinless chicken breasts1/2 teaspoon ground coriander1/4 teaspoon ground ginger1/8 teaspoon ground cinnamon1 bunch kale, thick stems removed and leaves torn (about 6 cups)1 cup currants2 cloves garlic, chopped

Heat oven to 450° F. Toss the sweet potato, 1 tablespoon of the oil, ½ teaspoon salt, and ¼ teaspoon pepper on a rimmed baking sheet. Roast, turning once, until tender, 18 to 20 minutes.

Meanwhile, heat 1 tablespoon of the oil in a large skillet over medium heat. Season the chicken with the coriander, ginger, cinnamon, ½ teaspoon salt, and ¼ teaspoon pepper and cook until an instant-read thermometer inserted in each breast registers 165º F, 7 to 10 minutes per side. Transfer to a plate and tent loosely with aluminum foil to keep warm. Reserve the skillet.

Add the remaining tablespoon of oil to the drippings in the skillet. Add the kale, currants, and garlic; cover and cook, tossing occasionally, until the kale is tender, 5 to 7 minutes. Add the squash and toss to combine. Serve with the chicken.

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Pumpkin Seed Smoothie

1/2 cup raw pumpkin seeds, soaked in filtered water2 cups filtered water1 apple, cored2 cups frozen blueberries2 dates

Soak pumpkin seeds in water all day OR overnight. Rinse, and then place into a blender with 2 cups fresh water, apple, frozen blueberries, and dates. Blend until very smooth and creamy.

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Raw Super Green Salad

This raw salad is a great way to introduce lemon during Phase 2. It is packed full of nutrition, being particularly high in vitamins K and C, beta carotene, folic acid, manganese, and calcium. The dark leafy greens in this salad combined with the raw garlic provide a plate of cancer prevention. Did you know that we have attacks against our cells everyday which can cause mutations? It is up to us to provide an environment where these cells do not become cancerous.

8 cups thinly sliced raw greens (kale, collards, chard)1/4 cup Creamy Sunflower Herb or Green Apple Salad Dressing (freshly squeezed lemon juice during Phase 2)1/4 cup extra virgin olive oil1 teaspoon sea salt1 to 2 cloves garlic, crushed

Optional Additions:Grated beetsGrated carrotsParsleyPine nutsSunflower seeds

Place all ingredients except optional additions into a medium-sized bowl. Toss together then massage gently with your hands to begin breaking down the fibers.

Let the salad marinate at room temp for about 30 minutes. Add any additions to the salad now, toss again. Serve or refrigerate.

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Phase1 Quinoa Cabbage Soup

2 tablespoons olive oil1 large onion, cut in half and sliced3 cloves garlic, crushed2 teaspoons grated fresh ginger4 large carrots cut into matchsticks6 cups water2 to 3 teaspoons sea salt2 cups cooked quinoa2 cups (or more) sliced cabbage1/2 cup chopped cilantroGround black pepper to taste

Heat a 6-quart pot over medium heat. Add the olive oil. Then add the onions and a few dashes of sea salt. Sauté for 10-15 minutes over medium heat.

Add the garlic, ginger, and carrots and sauté 5 minutes more. Add the water, sea salt, and cooked quinoa and simmer for about 10 to 15 minutes or until carrots are soft. Add cabbage and cook a few more minutes.

Remove from heat, add cilantro and freshly ground black pepper. Taste and add more sea salt and pepper if needed. Stir together and serve.

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Coconut Dal with Steamed Broccoli and Brown Rice

This is one of my all-time favorite recipes and can easily be doubled and frozen for later use as a convenient lunch or dinner. It takes almost no time to put together.

2 cups yellow split peas1(14 oz.) can light unsweetened coconut milk4 cup low-sodium organic vegetable broth1 small yellow onion, sliced3 cloves garlic, pressed1 tbsp. grated fresh ginger2 tsp. ground turmeric1 tsp. sea salt4 tbsp. chopped fresh cilantro1 medium bunch broccoli, trimmed and steamed1 1/2 cup raw steamed brown rice Rinse the split peas. In a large saucepan, place the split peas, coconut milk, vegetable broth, onion, garlic, ginger, turmeric, and salt. Simmer over medium heat until peas are soft, approximately 30 minutes. Sprinkle cilantro on top. Serve with steamed broccoli and brown rice.

1


Phase

Cherry Beet Detox Smoothie

This recipe makes about 3 1/2 cups of smoothie, or enough for 2 servings.

1 small beet, peeled1 cup frozen pitted cherries1 medium ripe pear, cored1 cup chopped cabbage1 cup water

Place all ingredients into a high-powered blender and blend until smooth. Add more water if desired.

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Phase

Sweet Potato Turkey Shepherd’s Pie

For the potatoes: 1-1/2 lbs. sweet potatoes, peeled, diced3 cloves garlic1/2 cup dairy free milk1/4 cup broth or waterSalt and pepper to taste

For the filling: 1 lb. ground turkey1 tsp. olive oil1 medium onion, diced1 celery stalk, chopped1 parsnip, diced2 cloves garlic, diced10 oz. frozen mixed vegetables (for Phase 1, be sure to create your own blend of veggies as many pre-mixed varieties contain corn and beans)1 cup broth1 tsp. freshly chopped rosemarySalt and pepper

Boil sweet potatoes and garlic in a pot of salted water until cooked and soft. Drain and mash with broth, milk, salt, and pepper.

Preheat oven to 400°F.

In a large pan brown turkey; season with salt and pepper. When cooked, set aside on a plate. Add olive oil to the pan, and then add

1


Phase

the onion and sauté one minute. Add the celery, parsnip, salt and pepper to taste; cook about 12 minutes, until celery is soft.

Add garlic; sauté another 3-4 minutes. Add salt and pepper and mix well. Add frozen vegetables, broth, rosemary, cooked turkey, and mix well. Simmer on low about 5-10 minutes. In 6 oven safe individual dishes or 1 large dish spread 1 cup of the meat mixture on the bottom of each dish. Top each with 1/2 cup mashed sweet potatoes. Use a fork to scrape the top of the potatoes to make ridges. Bake 20 minutes or until potatoes turn golden. Remove from oven and let it cool 10 minutes before serving.

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Phase

Cinnamon Sweet Potato Bites

Sweet potatoes contain vitamin A in the form of beta-carotene – an important nutrient which helps to promote healthy eyesight, strong immune function, radiant skin, and cellular health.

2 large sweet potatoes, diced into cubes1 tablespoon olive oil1⁄2 teaspoon of sea salt1 teaspoon on cinnamon

Preheat oven to 400°F. Line baking sheet with parchment paper and evenly space out sweet potato cubes. Coat with olive oil and sprinkle on cinnamon. Bake for approximately 20 minutes – then flip potato cubes and bake an additional 20 minutes. Add nutmeg, cloves or your favorite spice for extra flavor!

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Phase

Baked Kale Chips

These are great to make in bulk and take with you on-the-go.

1 head kale, washed and thoroughly dried1 to 2 tablespoons of olive oilSea Salt

Preheat the oven to 275°F. Remove kale leaves from the ribs and cut into bite-size 1 1⁄2 inch pieces. Place leaves on a baking sheet and coat with olive oil – while adding just a sprinkle of salt. Bake leaves until crisp turning halfway through (approximately 20 minutes).

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Phase

Raw Cinnamon-Sunflower Truffles

You’ll need a food processor to make these. If you are not following the elimination diet then try using different nuts or seeds like pecans, almonds, or cashews.

2 cups raw sunflower seeds2 tablespoons ground cinnamon1/8 teaspoon sea salt1 cup pitted medjool dates2 tablespoons extra virgin olive oil2 tablespoons dark agave nectar or maple syrup*

Unsweetened shredded coconut

Place the sunflower seeds, cinnamon, and sea salt into a food processor fitted with the “s” blade. Process until seeds are very finely ground. It only takes a minute or so.

Then add the pitted dates and olive oil. Process again until combined and sticky. Only add the agave or maple syrup if need be. Your dates may be moist enough and you might not need extra sweetener. Check to see if you can form a truffle by rolling some of the mixture in your hands. If it falls apart then add the sweetener and process again.

Scoop out the sunflower mixture by the large spoonful and roll into balls. Then roll in shredded coconut. Store in the fridge for up to 10 days.

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Phase

Chia Seed Pudding

2/3 cup chia seeds2 cups unsweetened non-dairy milk2 tablespoons currants or chopped dried figs or dates2 tablespoons unsweetened coconut flakesMaple syrup or stevia to taste

Put chia seeds and milk in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Refrigerate overnight. Stir well. Spoon into bowls and top with fruit and coconut.

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Phase

Butternut Squash with Cinnamon

So sweet it borders on a dessert, this warm squash purée combines simple ingredients for a dessert or side-dish packed with antioxidants, vitamins and minerals.

Oil for greasing the squash1 medium butternut squash2 tablespoons coconut oil1 teaspoon ground cinnamonDash unrefined sea salt

Preheat the oven to 375. Split and seed the butternut squash, then grease its skin with oil and place it flesh-side down in a casserole dish. Add about one to two cups water to the casserole dish and roast until tender about forty to sixty minutes.

Remove the squash from the oven and allow it to cool until you can easily handle the squash.

Spoon out the squash’s flesh and place it in a food processor along with two tablespoons coconut oil, one teaspoon ground cinnamon and a dash unrefined sea salt. Process until well-blended and quite smooth.

Serve warm.

1


“We must always change, renew,rejuvenate ourselves otherwise we harden.”

-Goethe 2


Phase2 Symptoms to Look for When

Reintroducing Foods:

• Fatigue• Headache• Joint pain• Vomiting• Diarrhea• Constipation• Gas• Bloating• Eczema• Rashes• Fever or flu-like symptoms

• Foggy thinking• Canker sores• Irritability • Anxiety• Heart racing• Stomach ache• Acne• Anything that feels “upsetting” to your system or out of the ordinary


Phase

Phase 2 is about adding in just a few foods that most people do not react to after eating. Pay attention to the subtle nuances of your body—physical symptoms, but also emotions and thoughts-- when adding these foods back in. If you notice any discomfort (e.g. headaches, heartburn, nausea, gas, eyes twitching) after reintroducing a food, remove that particular food. The same applies with all of the other foods you re-introduce. *Please note, if you have an existing allergy to any of these foods, you’ll obviously want to avoid it and if there is a particular food from this list you’ve never tried before, introduce it with moderation. Be sure to take note of any new symptoms that may occur. Questions about any items on this list? Just ask.

Continue enjoying the same foods from your Phase 1 “Do” list, and now ADD in the following, ONE AT A TIME, in 3 DAY INCREMENTS. (Don’t forget to record reactive symptoms you may experience in your journal.)

You can now add:LEMONLIMETAMARI

*At this time you may also add in raw apple cider vinegar if you desire.

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Phase

Do Eat


Non-gluten grains: Brown rice, Wild rice, Quinoa, Amaranth, Teff, MilletAnimal protein: (Organic) Chicken, Turkey, Lamb, Fresh caught salmon, Wild game Fruits: Apples, Avocado, Pears, Peaches, Nectarines, Plums, Apricots, Berries (except strawberries), Cherries, Grapes, Figs (dried and fresh), Mango, Olives, Coconut (fresh or unsweetened dried)Greens: Arugula, Kale, Collard greens, Lettuce, Spinach, Dandelion greens, Bok choy, CabbageOther veggies: Sprouts (all types), Brussels sprouts, Broccoli, Cauliflower, Beets, Carrots, Parsnips, Winter squash (all types), Yams, Sweet potatoes, Onions, Garlic, Ginger, etc.Nuts and seeds: Sunflower seeds, Pumpkin seeds, Sunflower butter, Pumpkin seed butter, Pine nutsBeans: Mung beans, Adzuki beans, LentilsSea Vegetables: Wakame, Kombu, Nori , Dulse flakesFresh herbs: Cilantro, Parsley, Basil, etc.Dairy Alternative Milks: Rice milk, Coconut milkOils: Coconut oil, Olive oilGluten-free Thickening agents: Kudzu (Japanese arrowroot), Arrowroot, Guar gum (in small amounts)Natural Sweeteners: Agave Nectar, Stevia, Maple Syrup, Brown Rice SyrupHerbal teas (non-caffeinated)

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Phase

Don’t Eat


Gluten grains and their flours: Wheat, Spelt, Kamut, Rye, Barley, Oats, Buckwheat, MilletBread (even gluten-free)Flour (even gluten-free)YeastDairy products (including goat’s milk)EggsSoy Products: Tamari, Soy Sauce, Miso, Tofu, Tempeh, Soy milk, Soy protein, Soy lecithin, Soybean oil, Soy yogurt, Textured vegetable proteinCorn (remember cornstarch, corn syrup)Nightshade vegetables: Potatoes, Tomatoes, Peppers, Eggplant, Ground Cayenne, PaprikaMushroomsFruits: Tropical fruits (i.e. Pineapple, Papaya, Bananas, Kiwi, etc.), Citrus fruits - Oranges, Grapefruit, Lemons, Limes, StrawberriesAll Tree Nuts (except pine nuts): Almonds, Brazil Nuts, Cashews, Chestnuts, Hazel nuts, Macadamia nuts, Pecans, Walnuts, PistachiosLegumes: PeanutsAll Beans (except for Mung, Adzuki and Lentils)Sesame: Sesame seeds, Sesame Oil and Tahini

2


2


Phase2


REFINED SUGAR: white/brown sugar, honey, corn syrup, high fructose corn syrup, evaporated cane juice, succanatALCOHOLCAFFEINECHOCOLATE: cocoa, cacaoVanilla ExtractVinegar (all types- remember vinegar in ketchup, mayonnaise, and mustard which usually comes from wheat or corn)Fats: butter, margarine, shortening, vegetable oils, salad dressings, mayonnaise


Phase

Phase 2 Meal Ideas + Recipes

By now, you probably have a good routine going and plenty of meal ideas in your arsenal. Here are just a few more suggestions to keep your meals inspired and your food exciting.

Breakfast: Bean and Rice Breakfast Bowls with Spicy Avocado SauceAdzuki Bean & Sweet Potato Hash Peaches & Cream SmoothieOvernight Cinnamon Raisin Chia Pudding

Lunch: Raw Kale Salad + Spiced Pumpkin SoupRoasted Cauliflower & Garlic SoupWarm Quinoa Salad with Roasted Autumn Vegetables and Ginger- Scallion Dressing RecipeLeftovers wrapped in a collard green, lettuce leaf or nori sheet

Dinner: French Lentils with Arugula Salad + cooked grainsGrilled Chicken & Garlic Mashed Turnips + green salad with Creamy Avocado DressingCoconut Chicken with SpinachRoasted Chicken with Summer Squash, Radish & Scallion SaladLentil & Brown Rice Casserole + Kale & Caramelized Onions

Snack ideas: Spinach DipBeet Salad

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Phase2 Dessert:

Apple PieFrozen raspberries & blueberries with Coconut Whipped Cream


Phase


Make sure you scope out your pantry & cabinets before you buy everything on the list! A lot of these are likely already in your kitchen.

2The Middle

TamariPine NutsSunflower SeedsPumpkin SeedsShredded CoconutRaw Apple Cider VinegarCanned PumpkinCanned Coconut MilkPumpkin Pie SpiceChia SeedsRaisins DatesFigsCurrantsBrown RiceQuinoaMaple SyrupGaram MasalaCoconut OilOlive OilAdzuki BeansMung BeansLentilsCumin CinnamonNutmegTurmericCardamom

BasilThymeBroth

Produce

LemonLimeApplesAvocadoGingerPearsPeachesPlumsApricots BlueberriesRaspberriesCherriesGrapesFigs Mango ArugulaKaleCeleryRed OnionShallots

Collard GreensZucchiniSummer SquashBrussels SproutsSalad GreensSpinachCabbageTurnipsParsnipsRadishesBeetsSweet PotatoesParsleyCauliflowerOnionsGarlicCarrotsGreen OnionsCilantro

Meat & Dairy

Non-Dairy MilkChicken ThighsChicken Breasts

Frozen BlueberriesFrozen RaspberriesFrozen Spinach

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BasilThymeBroth

Phase

Bean and Rice Breakfast Bowls with Spicy Avocado Sauce

This recipe is super-fast to prepare. Just toss everything into a blender and blend. Chop up a few green onions for a garnish and you are good to go!

Cooked beans Cooked brown riceChopped fresh arugula, cabbage, or romaine lettuceChopped green onions

Add all ingredients to a bowl and top with the avocado sauce below.

Spicy Avocado Sauce2 medium, ripe avocados1 to 2 jalapeno peppers, seeded (optional, omit until Phase 3)Large handful of fresh cilantroJuice of 1 small lime1/4 cup water (add more if necessary)1/4 to 1/2 teaspoon sea salt

Place all ingredients in a blender and blend until smooth. Add more water for a thinner sauce. Taste and add more salt if necessary. Store extra sauce in a small glass container with a squeeze of lime over the top to prevent browning.

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Phase

Adzuki Bean & Sweet Potato Hash

2 tablespoons extra virgin olive oil1 medium onion, diced2 medium sweet potatoes, peeled and diced small2 teaspoons dried thyme1/2 to 1 teaspoon ground cumin2 cups cooked adzuki beans4 to 5 collard greens, finely chopped*Sea salt and black pepper to taste

Heat a large skillet over medium heat. Add olive oil, onions and a few dashes of salt. Sauté for a few minutes.

Add sweet potatoes, thyme, and cumin. Sauté for a few minutes uncovered, then cover and cook for about 15 to 20 minutes, stirring occasionally, until sweet potatoes are tender.

Add adzuki beans and collard greens. Sauté a few minutes more, or until collards are tender. Add sea salt and pepper to taste.

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Phase

Peaches and Cream Smoothie

1 cup non-dairy milk 1 cup sliced peaches1 tablespoon coconut oil 1 tablespoon chia seedsHandful of ice Unsweetened shredded coconut for top, optional

Add all of the ingredients to your high speed blender. Blend until smooth and creamy. Serve immediately.

2


Phase

Overnight Cinnamon Raisin Chia Pudding

2/3 cup chia seeds2 cups unsweetened non-dairy milk 1 teaspoon ground cinnamon1/2 teaspoon pure vanilla extract, optional1/4 cup raisinsStevia or maple syrup to taste (optional)

Combine chia seeds, milk, cinnamon, and vanilla in a glass bowl, stir well to combine. Cover with plastic wrap or lid. Or add ingredients to a glass mason jar with a lid, tighten and shake well to combine. Refrigerate overnight. Stir well before serving, spoon into bowls and top with raisins, a dash of cinnamon and a little sweetener, if you wish.

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Phase

Raw Kale Salad

Salad:1 large bunch of kale, thinly sliced2 large carrots, peeled, and grated1/2 cup raisins or currants1 pint grape tomatoes, sliced (omit until Phase 3)1/4 to 1/2 cup raw pine nuts1 avocado, sliced

Dressing:1/4 cup extra virgin olive oil1/4 cup freshly squeezed lemon juice1 to 2 small garlic cloves, crushed1 Tablespoon honey or maple syrup, optional1/2 teaspoon sea saltFreshly ground black pepper, to taste

Place all dressing ingredients into a large bowl, add salad ingredients on top and mix together with your hands until well combined. Let the salad sit for about 10 to 20 minutes before serving.

2


Phase2 Spiced Pumpkin Soup

This recipe makes a large batch of soup. You could easily cut the recipe in half or make the whole batch and freeze part in small containers for a ready-to-go meal.

2 tablespoons extra virgin olive oil1 large onion, chopped2 tablespoons finely chopped ginger5 large carrots, peeled, and chopped4 celery stalks, chopped2 Granny Smith Apples, cored, and chopped10 cups water 8 cups cooked sugar pie pumpkin flesh (or equivalent canned pumpkin)1/4 cup maple syrup2 to 3 teaspoons pumpkin pie spice3 to 4 teaspoons sea salt1/2 to 1 teaspoon ground black pepperCoconut milk and cilantro, for garnish

Heat the olive oil over medium heat in an 8-quart stockpot. Add onion and sauté for about 5 minutes. Then add ginger, carrots, celery, and apples; sauté 5 to 10 minutes more.

Add the water, cooked pumpkin, pumpkin pie spice, salt, and pepper. Bring to a boil, then reduce heat to a simmer and cook for about 20 minutes, covered.

2


Phase

Roasted Cauliflower & Garlic Soup

1 head cauliflower1 head garlicOlive Oil4 cups vegetable stock or water 1 & 1/2 tsp. sea salt2 tbsp. coconut oilBlack pepper

Preheat oven to 375. Cut cauliflower into florets. Cut off top part of one head of garlic. Put cauliflower and garlic into a roasting pan and drizzle with olive oil and sea salt. Roast, uncovered for 45 minutes. Add coconut oil, veggie stock and 1 tsp. sea salt into a 4-6 quart pot.

Bring to a boil. Add roasted cauliflower and roasted garlic (4-5 cloves) into the soup pot. Cook 3-5 minutes.

Remove vegetables with a slotted spoon and puree in a food processor or blender. Remember to save some roasted cauliflower for garnish. Add puree back into soup pot. Adjust seasoning if needed. Ladle into bowls and garnish with roasted cauliflower pieces.

2


Phase

Warm Quinoa Salad with Roasted Vegetables and Ginger-Scallion Dressing Recipe

For the salad:1 medium sweet potato, peeled, and cut into 1/2-inch pieces6 to 8 medium Brussels sprouts, trimmed and quartered1 large carrot, peeled, and cut into 1/2-inch pieces1 medium parsnip, peeled, and cut into 1/2-inch pieces4 ounces white turnip, peeled, and cut into 1/2-inch pieces3 tablespoons olive oil1 teaspoon kosher salt, plus more as needed1/4 teaspoon freshly ground black pepper, plus more as needed1 1/4 cups quinoa, any color or variety

For the dressing and to assemble:1 bunch scallions, thinly sliced (white and light green parts only)3 tablespoons olive oil3 tablespoons lime juice2 tablespoons peeled and finely chopped fresh ginger (from a 3- to 4-inch piece)2 tablespoons tamari1 teaspoon toasted sesame oil (use olive oil for Phase 2)1/4 cup coarsely chopped fresh cilantro (optional)

Heat the oven to 400°F and arrange a rack in the middle.

Place the sweet potato, Brussels sprouts, carrot, parsnip, turnip, oil, and salt and pepper in a large bowl and toss to combine. Transfer the vegetables to a baking sheet and arrange in an even layer; set the bowl aside.

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Phase

Roast the vegetables, stirring every 5 minutes, until they’re tender and cooked through, about 18 to 20 minutes. Meanwhile, cook the quinoa.

Place the quinoa in a medium saucepan, cover with about 2 to 3 inches of cold water, season with salt, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, uncovered, until the white outer casings on the quinoa have popped, revealing translucent little beads, about 15 minutes. Meanwhile, make the dressing.

Place all of the dressing ingredients except the cilantro in the reserved bowl from the veggies and whisk to combine; set aside.

When the quinoa is ready, drain it through a fine-mesh strainer and add it to the bowl with the dressing. Add the roasted vegetables and toss to combine. Taste and season with salt and pepper as needed. Sprinkle with the cilantro (if using) and serve immediately or at room temperature.

2


Phase

French Lentils with Arugula-Red Onion Salad

3 carrots, chopped3 celery stalks, chopped1 medium-size onion, choppedOlive oil3 cloves of garlic, minced1 cup lentils½ (lengthwise) of a medium-size red onion, sliced into thin, short strips1 good handful of arugula (Italian parsley will work too) A lemon and some olive oil for dressingSea saltFreshly ground black pepper

Add a good splash of olive oil to a heavy-bottomed pot, and turn heat to medium-low. When the oil shimmers, add the celery, carrots, and onion and sauté, stirring occasionally, until they’re soft. Add the garlic and stir. Let it sizzle for a second, and then add the lentils. Stir them in, letting them sauté for a few seconds. Add enough water to cover them by an inch or so. Bring to a boil over high heat, then cover, turn heat to low, and let them simmer until they’re tender but still firm. Check occasionally, and be ready to add water if the lentils start to dry out.

After the lentils have simmered a while and are almost done, make the salad. Add the onion slices to a medium sized bowl and over them, tear the arugula leaves into bite-sized pieces with your hands. Add a good pinch of sea salt, a grind of black pepper, a splash of olive

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Phase2 oil, and a squeeze of lemon. Combine with your hands and taste,

adding a little more of whatever in the dressing seems too faint.

When the lentils are done, season with sea salt, pepper, and lemon juice. Distribute them among three bowls, leaving a little behind for seconds, and garnish each bowl with the salad on top.


Phase

Grilled Chicken & Garlic Mashed Turnips

3 lbs. of chicken 2 tablespoons chopped fresh basil1/4 cup fresh lemon juice 2 tablespoons olive oil3 cups diced turnip2 cloves garlic3 Tbs olive oilSea salt Combine chicken, basil, lemon juice, and olive oil in a large bowl and toss together. Refrigerate and let marinate 2 hours. After 2 hours, bake for about 50 to 60 minutes at 425°, or until cooked through. Cook turnip cubes and garlic cloves in boiling water 15 min or until soft. Mash turnips or (can use food processor), then add olive oil and salt.

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Phase

Creamy Avocado Dressing

1 large ripe avocado1/4 cup olive oil1 handful fresh cilantro2-3 cloves garlicJuice from 1 lime1 tbs maple syrup 2 tablespoons apple cider vinegar1/4 cup water or more, if necessary

Add all of the ingredients to a blender or food processor and blend until creamy. Allow to sit in the fridge a few hours for flavors to meld. Store in an air tight container or jar in the fridge for about 3-4 days.

2


Phase

Coconut Chicken with Spinach

1 large chicken breast3 cups baby spinach1 large onion, chopped1/2 cup coconut milk3 Tbsp. coconut oilHandful of pine nuts, pumpkin, or sunflower seeds, or combination of the 3, toastedSalt and pepper to taste

Chop up the nuts or seeds in the food processor, then lightly brown them in a pan with coconut oil. Set aside.

Add the coconut milk and spinach to a pot, cover, and simmer on a low heat. Sauté onions in a pan for 2 minutes. Cut the chicken into squares, add to the pan and leave until thoroughly cooked. Add chicken and onions to the pot with the coconut milk and spinach. Stir and cover for 2 more minutes.

Serve garnished with toasted nuts and seeds, salt, and pepper.

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Phase

Roasted Chicken with Summer Squash, Radish & Scallion Salad

3 yellow squash or zucchini, cut into 2-inch pieces3 tablespoons olive oilKosher salt and black pepper8 bone-in, skin-on chicken thighs (about 2 1/2 pounds total)4 radishes, cut into wedges1 scallion, thinly sliced lengthwise2 strips lemon zest, thinly sliced, plus 1 tablespoon lemon juice

Heat oven to 450° F with the racks in the upper and lower positions.

Toss the squash, 2 tablespoons of oil, and ¼ teaspoon each salt and pepper on a rimmed baking sheet. Place the chicken on a separate rimmed baking sheet and season with ¼ teaspoon each salt and pepper.

Roast the chicken 20 to 25 minutes. Roast the squash on the bottom rack (do not toss) until golden brown and tender, 8 to 10 minutes.

Toss the squash, radishes, scallion, lemon zest and juice, the remaining tablespoon of oil, and ¼ teaspoon each salt and pepper in a medium bowl. Serve the chicken with the squash salad.

2


Phase

Lentil and Brown Rice Casserole

1 tablespoon extra-virgin olive oil1 medium red onion, chopped1 to 2 cloves garlic, crushed2 large carrots, diced1 ½ teaspoons dried thyme1 teaspoon garam masala1 teaspoon sea salt2 cups frozen chopped spinach2 tablespoons apple cider vinegar¾ cup lentils½ cup brown basmati rice4 cups water

Preheat oven to 350 degrees F.

In an oven proof pot, heat olive oil over medium heat. Add chopped red onion and crushed garlic. Sauté for about 3 minutes, stirring frequently. Then add the diced carrots, dried thyme, garam masala, and sea salt; stir to coat with olive oil. Sauté for a few minutes more then add the chopped spinach and stir.

Wait until the spinach has thawed and the mixture is sizzling again, then add the apple cider vinegar and stir to remove any browned bits. Quickly add the lentils, brown rice, and water; mix well.

Place into a covered pot in the preheated oven and bake for 1 hour and 25 minutes.

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Phase

Kale with Caramelized Onions

With only a few ingredients, this recipe can be made very quickly. Kale is great for breakfast, lunch, or dinner. Serve sautéed kale over cooked quinoa with two fried pastured eggs for breakfast. Add a whole, diced avocado to the meal too. Serve this recipe as part of a balanced dinner. It goes well with beans and rice or grilled fish.

1 to 2 tablespoons extra virgin olive oil or coconut oil1 small to medium red onion, cut into crescent moons1 large bunch kale, thinly slicedSea salt to taste

Heat a large skillet over medium-low heat. Add the oil and then the onions. Sauté onions for 7 to 10 minutes or until browned, and very fragrant. Keep the temperature steady and on the lower side so they don’t cook too quickly and burn.

Add the kale and sauté for 5 to 10 minutes, depending on the tenderness of the kale and desired doneness. You can add a few tablespoons of water to quickly finish the cooking by steaming if desired. Season with sea salt to taste. Serve warm.

2


Phase

Spinach Dip

4 cups spinach, washed and thoroughly dried1 large avocado1 tablespoon of olive oil1⁄2 tablespoon of lemon juice

Blend all ingredients in a food processor or blender until you’ve reached your desired consistency. Spread onto crispy kale chips and enjoy.

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Phase

Beet Salad

1 lb. beets1 large shallot1 teaspoon olive oil2 tablespoons raw apple cider vinegar1 tablespoon minced parsley or dill, and 1 teaspoon minced rosemary or tarragon

Peel beets and shallot and shred together in a food processor. Toss with the olive oil and vinegar in a large bowl. Adjust the seasonings and herbs to your liking and season with sea salt or pepper!

2


Phase

Apple Pie

2 cups cooked brown basmati rice1 cup mashed sweet potato 4 medium apples1 Tbsp. fresh lemon juice1 tsp. cinnamon1 ripe plum or 1 Tbsp. agave nectar

Preheat oven to 425 degrees. Coat a pie pan in olive oil and set aside.In a food processor, blend the rice for about 1 minute, until it starts to have a gelatinous texture. Add the sweet potatoes and process just until mixed. Scoop into pie pan and shape like a pie crust.

Peel the apples and quarter them. Cut them into thin slices. Put them in a large mixing bowl and stir in the cinnamon and fresh lemon juice. Do your best to coat the apples evenly. Drizzle in the agave nectar if you’re using it. If you’re using the plum, clean out the food processor and blend the plum until it’s liquefied. Pour the plum juice over the apples and stir to make sure it’s mixed in evenly. Place the apples on top of the crust and bake for 25 minutes.

Cover the pie with foil and put back in the oven for another 25 minutes.

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Phase

Coconut Whipped Cream

1 can full-fat coconut milk (without guar gum)Natural sweetener like stevia, maple syrup, etc., to taste

Place can in the fridge overnight. When you’re ready to make your whipped cream, place a mixing bowl in the freezer for about 5 minutes. Remove the canned coconut milk from your fridge and turn upside down. Pour the coconut liquid into another bowl and reserve for smoothies, baking, or cooking. Scoop coconut cream into the chilled bowl and whip the cream until fluffy. Add in sweetener and whip to combine.

2


“Health is a responsibility,when we become who we are,

if we’re willing to be all that we are,healing takes place in ways we would

never dream possible.”

-John Robbins

3


Phase

Phase 3 re-introduces nightshade vegetables, tree nuts, all beans, and soy. Introduce each new food over a three day period, starting with nightshades, then tree nuts, then beans and soy. Remember to pay attention to subtle or strong reactions and discontinue use as necessary. *Please note, if you have an existing allergy to any of these foods, you’ll obviously want to avoid it. Also, if there is a particular food from this list you’ve never tried before, introduce with moderation and take note of any new symptoms that may occur. Questions about any items on this list? Just ask.

Continue enjoying the same foods from your Phase 2 “Do” list, and now add in the following foods, ONE AT A TIME, in 3 DAY INCREMENTS. (Don’t forget to record any symptoms you may experience in your journal.)

NIGHTSHADE VEGETABLES: potatoes, tomatoes, peppers, eggplant, paprika, cayenneALL BEANSALL TREE NUTS (NO PEANUTS): almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia, pecan, walnut, pistachioTROPICAL FRUITS: BANANAS, PAPAYA, PINEAPPLESOY PRODUCTS: Soy Sauce, Miso, Tofu, Tempeh, Soy milk, Soy protein, Soy lecithin, Soybean oil, Soy yogurt, Textured vegetable protein

3


Phase

Do Eat


LEMONSLIMESTAMARINon-gluten grains: Brown rice, Wild rice, Quinoa, Amaranth, Teff, Millet Animal protein: (Organic) Chicken, Turkey, Lamb, Fresh caught salmon, Wild game Fruits: Apples, Avocado, Pears, Peaches, Nectarines, Plums, Apricots, Berries (except strawberries), Cherries, Grapes, Figs (dried and fresh), Mango, Olives, Coconut (fresh or unsweetened dried)Greens: Arugula, Kale, Collard greens, Lettuce, Spinach, Dandelion greens, Bok choy, CabbageOther veggies: Sprouts (all types), Brussels sprouts, Broccoli, Cauliflower, Beets, Carrots, Parsnips, Winter squash (all types), Yams, Sweet potatoes, Onions, Garlic, GingerNuts and seeds: Sunflower seeds, Pumpkin seeds, Sunflower butter, Pumpkin seed butter, Pine nutsBeans: Mung beans, Adzuki beans, LentilsSea Vegetables: Wakame, Kombu, Nori, Dulse flakesFresh herbs: Cilantro, Parsley, Basil, etc.Dairy Alternative Milks: Rice milk, Coconut milkOils: Coconut oil, Olive oil(Gluten-free) Thickening agents: Kudzu (Japanese arrowroot), Arrowroot, Guar gum (in small amounts)

3


3


Phase

Natural Sweeteners: Agave Nectar, Stevia, Maple Syrup, Brown Rice SyrupHerbal teas (non-caffeinated)

Don’t Eat


Gluten grains and their flours: Wheat, Spelt, Kamut, Rye, Barley, Oats, Buckwheat, MilletBread (even gluten-free)Flour (even gluten-free)YeastDairy products (including goat’s milk)EggsCorn (remember cornstarch, corn syrup)MushroomsFruits: Citrus fruits (i.e. Oranges, Grapefruit), Strawberries, KiwiLegumes: PeanutsSesame: Sesame seeds, Sesame Oil, and TahiniREFINED SUGAR: white/brown sugar, honey, corn syrup, high fructose corn syrup, evaporated cane juice, succanatALCOHOLCAFFEINECHOCOLATE: cocoa, cacao,Vanilla Extract

3



Phase3


Vinegar (all types- remember vinegar in ketchup, mayonnaise, and mustard is usually from wheat or corn)Fats: butter, margarine, shortening, vegetable oils, salad dressings, mayonnaise

3


Phase


At this stage of TRF diet, your food choices begin to expand and your meals can become more versatile. Below you’ll find some additional meal ideas and their recipes to keep you nourished and inspired. Feed yourself love with every bite.

Breakfast: Banana Spirulina SmoothieBreakfast BarsScrambled Tofu + Oven BrownsPumpkin Pie Millet Porridge

Lunch: Sweet Potato, Black Bean & Kale BitesQuinoa with Walnuts & Shallots + green saladThai Mung Bean Burgers Curried Carrot SoupYummy Kale & Chickpea Make Ahead Salad

Dinner: Eden’s TempehFish (or tofu) MoleeCilantro Lime Chicken in the Slow Cooker + Spicy Sautéed KaleSeared Indian Chicken over Coconut RiceSlow Cooker Creole ChickenBaked Stuffed Bell PeppersPumpkin Cashew Coconut Curry

3


Phase3 Snack ideas:

Apples, celery, and carrots with almond butter

Dessert:Coconut Cashew Truffles

3


Phase


Make sure you scope out your pantry & cabinets before you buy everything on the list! A lot of these are likely already in your kitchen.

3The Middle

TamariCanned PumpkinChia SeedsRaisins CurrantsBrown RiceQuinoaMilletMaple SyrupBroth Almond FlourSpanish OlivesCoconut OilOlive OilMung BeansGarbanzo BeansBlack BeansTomato SauceShredded CoconutCanned Coconut MilkPine NutsPumpkin & Sunflower SeedsAlmonds (whole, slivered)WalnutsPecansCashewsCinnamonRed Pepper Flakes

Cumin NutmegTurmericRosemaryMustard SeedsThymeBay LeavesGround ClovesCurryCayenne PepperChili PowderPaprikaSpirulinaBaking SodaStevia

Produce

ApplesAvocadoLemonLimeBananaGingerPearsPeachesPlumsApricots BlueberriesRaspberriesCherriesGrapesFigs Mango Red Bell PepperGreen Bell PepperJalapenosPotatoes

TomatoesArugulaKaleCeleryRed OnionShallotsCollard GreensSalad GreensSpinachCabbageSweet PotatoesParsleyBasilCauliflowerOnionsGarlicCarrotsGreen OnionsCilantro

Meat & Dairy

Non-Dairy MilkChicken ThighsChicken BreastsWhole Chicken

Frozen BlueberriesFrozen RaspberriesTofuTempeh


Phase

Banana Spirulina Smoothie

Handful of kale (stalks removed)1/2 avocado2 frozen bananas1 Tablespoon chia seeds2 cups homemade almond milk1 Tablespoon spirulina

Mix all ingredients in a good blender. Add more liquid if you’d like a smoother consistency.

3 3


Phase3 Breakfast Bars

1 1⁄4 cup almond flour1⁄4 teaspoon sea salt1⁄4 teaspoon baking soda 1⁄4 cup olive oil or coconut oil1/8 cup maple syrup, optional1⁄2 tsp raw, organic stevia1 teaspoon organic vanilla extract, optional1⁄2 cup unsweetened shredded coconut1⁄2 cup raw pumpkin seeds1⁄2 cup raw sunflower seeds1⁄4 cup slivered almonds1⁄4 cup currants1 cup shredded carrots½ teaspoon cinnamon1/8 teaspoon nutmeg

Preheat the oven to 350.

In a small bowl, combine almond flour, salt, stevia, and baking soda. In a large bowl, combine olive oil, honey, and vanilla. Stir dry ingredients into wet. Mix in coconut, pumpkin seeds, sunflower seeds, carrots, almond slivers, and raisins. Sprinkle cinnamon and nutmeg on top.

Grease an 8 x 8 inch baking dish with olive oil. Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly. Bake at 350 for 20 minutes or until golden.


Phase

Scrambled Tofu

1 block tofu, squeezed, and crumbled 1 red onion 1/2 red bell pepper 2 tablespoons of olive oil 1/8 tablespoon paprika 1/2 teaspoon tamari 1/8 teaspoon turmeric Dash of black pepper

Press out excess water from tofu and crumble into small pieces. Heat oil in a medium saucepan. Add paprika, tamari, and turmeric. Sauté for a few minutes. Chop onion and bell pepper and add to the pan with black pepper. Cook for 5 minutes until mixture thoroughly heats and flavors blend. Serve with avocado, cilantro, parsley or additional tamari for seasoning.

3 3


Phase

Oven Browns

Coarse salt and freshly ground pepper3 pounds russet potatoes, peeled, and cut into 1 1/2-inch pieces (8 cups)1/2 cup extra-virgin olive oil4 T. coconut oil1 yellow onion, finely diced (1 cup)Garnish: 1 to 2 rosemary sprigs

Preheat oven to 425 degrees. In a large pot of salted boiling water, cook potatoes until just tender, 10 to 12 minutes. Drain. Let potatoes dry 10 minutes, and then spread in an even layer on a rimmed baking sheet.

Drizzle potatoes with oil. Taste a potato for seasoning. Add more salt if necessary, and season with pepper.

Roast potatoes until beginning to turn golden, 30 to 35 minutes. Distribute onion evenly over potatoes. Reduce heat to 400 degrees, and roast until potatoes are golden and onions are tender, 25 to 30 minutes. Garnish with rosemary.

3


Phase

Pumpkin Pie Millet Porridge

½ cup uncooked millet1 1/3 cups water1/3 Cup pumpkin puree½-1 teaspoon cinnamon¼ teaspoon ginger¼ teaspoon nutmegPinch ground clovesMaple syrup, to tasteToasted walnuts or pecans, to top

Combine millet, water, pumpkin, and spices together in a sauce pan. Stir and bring to a boil then cover and reduce down to a simmer. Let cook for 20-30 minutes until millet is cooked and tender. Stir and check occasionally while cooking, adding extra water as needed. It’s all about the kind of texture and consistency you want.

When almost done, add a bit of maple syrup and taste. Start on the low end (a teaspoon or two) and continue until you’ve reached a desired sweetness.

Remove from heat and serve with toasted walnuts or pecans.

3 3


Phase

Sweet Potato Black Bean & Kale Bites

4 medium sweet potatoes, peeled & cubed2 tablespoons non-dairy milk4 cups kale, chopped1 clove garlic, minced¼ yellow onion, chopped¼ teaspoon red pepper flakes1 tablespoon olive oil½ cup black beans, drained, & rinsedSalt & pepper

Bring a large pot of water to a boil. Boil cubed potatoes for about 15 minutes until fork tender. Drain potatoes and mash them in a large bowl with non-dairy milk. Heat a medium skillet over medium-high heat. Add olive oil, garlic, onion, and red pepper and sauté for about 1 minute. Add kale and sauté until wilted.

Once kale is wilted, add to the bowl with sweet potatoes. Season liberally with salt & pepper to taste. Fold in black beans. Preheat oven to 450 degrees. Grease a mini muffin pan. Scoop potato mixture into a mini muffin tray until filled to the top.

Bake for 20-25 minutes, turn oven to hi-broil and broil for an additional 5 minutes until tops are golden and crunchy. Remove from oven and let cool for 10 minutes.

Carefully remove from muffin tin with the help of a spoon or knife.

3


Phase

Quinoa with Walnuts & Shallots

3 tablespoons walnuts1 cup red quinoa1 tablespoon olive oil2 shallots, sliced1/2 teaspoon kosher salt, plus more to taste

Preheat oven to 350°. Toast walnuts on a small rimmed baking sheet, stirring occasionally, until fragrant and slightly darkened in color, 6–8 minutes. Let cool; coarsely chop.

Meanwhile, thoroughly rinse quinoa; drain.

Heat oil in a medium saucepan over medium heat. Add shallots and ½ tsp. salt; stir to coat.

Cook, stirring occasionally, until shallots have softened, about 5 minutes. Add quinoa and stir to coat. Pour in 1½ cups water, increase the heat, and bring to a boil. Reduce heat to low and cover. Cook until quinoa is tender and the germ has unfurled, 15–18 minutes. Season with salt. Just before serving, toss in toasted walnuts. Reserve ½ cup quinoa for Quinoa and Roasted Vegetable Salad.

3 3


Phase

Spicy Thai Mung Bean Burgers

Small handful fresh cilantro4 green onions, ends trimmed2 jalapenos, seeded3 cloves garlic1 small piece fresh ginger, peeled2 teaspoons lime zest1 teaspoon sea salt

2 cups cooked mung beans, drained well2 cups cooked quinoa

Burger Toppings:Sliced avocadoTomatoOnion

Using a food processor fitted with the “s” blade process all ingredients except mung beans and quinoa until finely minced. Add mung beans and quinoa and process again until mixture comes together and forms a ball.

With slightly oiled hands, shape into six patties. Heat a heavy-bottomed skillet over medium to medium-high heat. Add a tablespoon of olive oil or coconut oil. Cook patties for about 3 to 5 minutes on each side.

Serve each burger inside of Napa cabbage leaves with your favorite toppings.

3


Phase

Curried Carrot Cauliflower Soup

Since this soup will be pureed you don’t have to worry about chopping things nicely and evenly. The smaller you chop the less time it will take to cook and vice versa. I used 3 teaspoons of curry powder, but you could use a little less if you prefer a less intense curry flavor.

2 to 3 tablespoons extra virgin olive oil or coconut oil2 small onions (or 1 large one), chopped1 to 2-inch piece fresh ginger, peeled, and coarsely chopped4 to 5 cloves garlic, peeled, and coarsely chopped2 to 3 teaspoons curry powder1 teaspoon ground cumin1 pound carrots, peeled, and chopped1 medium head cauliflower, chopped6 cups waterSea salt, to tasteCoconut milkChopped cilantro

Heat oil in a 6-quart pot over medium heat. Add onions and a dash of salt and cook until the onions are soft and starting to change color. Then add the ginger, garlic, and spices and sauté a minute more.

Then add the carrots, cauliflower, and water. Simmer, covered, for about 25 minutes. Then puree in batches in a blender until smooth. Add salt to taste. Serve each bowl with a swirl of coconut milk and chopped cilantro for a garnish.

3 3


Phase

Yummy Kale & Chickpea Make Ahead Salad

This super nutritious salad is even better on the second day after the kale has been softened from the olive oil and lemon juice.

4 cups cooked long grain brown rice1 to 2 cups cooked garbanzo beans2 cups chopped raw kale2 large carrots, dicedhandful of chopped green onionshandful of fresh basil leaves, chopped1/4 cup extra virgin olive oil1/2 lemon, juicedSea salt and freshly ground black pepper, to taste

Place all ingredients into a large bowl and toss together. Taste and adjust salt and pepper if needed.

If you do not have precooked rice on hand then cook 1.5 cups of rice with just under 3 cups of water and it will equal about 4 cups cooked.

3


Phase

Eden’s Tempeh

1 cup quinoa2 cups waterPinch of sea saltCoconut oil for deep frying1-8 oz. package of tempeh, cubed1 tsp. extra virgin olive oil4 cloves minced garlic6-7 green onions, sliced thinTamariJuice of 2-3 limes½ cup minced cilantro

Place quinoa in a fine strainer and rinse well. Place in a pot with water and bring to a boil. Add salt. Cover, reduce heat, and simmer about 30 minutes until liquid is absorbed and quinoa is fluffy. Set aside. Heat 1 inch coconut oil in skillet over medium heat. Test by dipping a piece of tempeh in--if it sinks and comes immediately back to the top, the oil is hot enough. Deep fry tempeh cubes until golden brown. Drain on paper towels and set aside.

Heat olive oil in a skillet over medium heat. Add garlic, green onions, and a little soy sauce and cook until onions are bright green (about 3 minutes). Stir in quinoa and tempeh and toss well. Remove from heat and add lime and cilantro. Eat up!

3 3


Phase

Fish or Tofu Molee

5 tablespoons coconut oil1 lb. white fish, fileted, or 1 carton silken tofu (not extra firm)3/4 c coconut milk1 small onion, sliced1 clove garlic, choppedGinger, peeled, and sliced into rounds1 jalapeno, sliced into strips2 tomatoes diced1 lime, juicedTurmeric1 teaspoon curry powder Mustard SeedsSea Salt

Cut your fish or tofu into pieces, spread out on a plate and sprinkle with turmeric and salt. Leave to marinate 20 minutes.

Heat 3 tablespoons of oil in a sauce pan and place fish or tofu with the turmeric side down. Sauté one minute, then turn and sauté again one minute on the other side. Remove from the oil and place aside.

Put 2 tablespoons oil in a larger sauce pan and heat 1 teaspoon mustard seeds until they begin to pop. Add the onion, garlic, and ginger. Sauté for 2 minutes, then add jalapeno and the curry. Allow this to cook for 2 minutes, then add tomatoes and lime.

Add the coconut milk, and after another 2 minutes, add fish/tofu and allow it to cook another 2-3 minutes. Serve with basmati rice.

3


Phase

Cilantro Lime Chicken in the Slow Cooker

4-6 lb. organic, free range, whole chicken1 tsp. salt1 tsp. pepper1 tsp. cumin1 T. chili powder1 T. cayenne1/2 c. lime juice1 lime2 handfuls of fresh cilantro3 garlic cloves1 T. of olive oil

Wash chicken under cold tap water then dry with paper towels. Coat chicken as evenly as possible with dry spices. In a blender, combine lime juice, cilantro, garlic, and olive oil, mixing until smooth. Cut 1 lime in 1/2, dust with chili powder, and place inside chicken cavity.

Place bird in large enough plastic zip bag or bowl and pour wet marinade over it, making sure to coat all of the bird. Let chicken marinate overnight.

Place chicken in slow cooker along with any marinade. Cover and cook on LOW 6 -8 hours.

3 3


Phase

Spicy Sautéed Kale

3 tablespoons oil2 medium sized red onions, thinly sliced1 tablespoon freshly grated ginger1 1/2 teaspoons freshly ground cumin1 teaspoon red cayenne pepper4 cups of freshly chopped kale2 tablespoon raisins

Heat the oil on medium low heat for about 1 minute and add the onions. Cook the onions on low until they soften and turn golden brown, about 10 to 12 minutes. Remove about half the onions with a slotted spoon. Add the ginger and cook for another minute. Add the cumin and cayenne pepper and mix well. Add the kale and stir, until kale is wilted.

Stir in the reserved onions and raisins and cook until the raisins are heated through. Serve hot or at room temperature.

3


Phase

Seared Indian Chicken over Coconut Rice

1 cup brown rice1 (15oz) can coconut milk1/2 cup cilantro leaves, plus more for garnish2 limes2 Tbs. extra-virgin olive oil, divided2 chicken breasts, cut in half lengthwise, making 4 cutlets2 Tbs. curry powder4 cups kale, chopped1/2 cup shredded unsweetened coconut, lightly toasted1/2 cup chopped roasted cashewscoarse salt and freshly ground pepper, to taste

Combine the rice, coconut milk, and cilantro in a pot and cook until rice is done, being careful not to turn the heat too high. Add the juice from one of the limes and fluff with a fork. Season with a small pinch of salt.

Heat a Tbs. oil in a large sauté pan. Sprinkle the curry powder on both sides of the chicken. Season with salt and pepper. Sear the chicken on both sides until cooked through, about 6 minutes total. Remove from pan and tent with aluminum foil to rest. Thinly slice.

Add the remaining Tbs. oil and kale to the pan; wilt. Add the kale to the rice and toss to combine. Serve chicken over the rice and top with toasted coconut, cashew, cilantro, and more lime wedges.

You can also substitute about 2 lbs. of chicken thighs for chicken breasts if you prefer.

3 3


Phase

Slow Cooker Creole Chicken

2 lbs. skinless boneless chicken thighs, fat trimmed1 small onion, diced1 garlic clove, crushed1 bell pepper, chopped or sliced4 plum tomatoes2 tbsp. pitted Spanish olives8 oz. can tomato sauce1/4 tsp oregano1/4 tsp cuminSalt to taste1-2 bay leaves1/4 cup chopped cilantro (plus 2 tbsp. more for serving)

Place chicken, onion, garlic, pepper, and tomatoes in the crock pot. Season with salt, cumin, and oregano. Mix well so everything is seasoned.

Add tomato sauce, olives, and 1 tbsp. of olive brine, 1/2 cup water, bay leaf and cilantro. Mix well and set crock pot to HIGH for 4 hours or LOW for 6 hours. When done, taste for salt and seasoning and adjust spices as needed. Add 2 tbsp. chopped fresh cilantro and serve over rice.

3


Phase

Baked Stuffed Bell Peppers

2 cups cooked grain (brown rice, quinoa, millet)2/3 cup crushed almonds or walnuts1 onion, finely chopped1-2 cloves garlic, finely minced4 celery stalks, finely chopped4 bell peppers (green, red, or yellow)1/2 cup parsley, chopped2 teaspoons olive oilSalt to taste

Sauté onion and garlic with oil for 1 minute. Add celery and sauté for 3 minutes. Mix with remaining ingredients, except peppers and nuts. Preheat oven to 350 degrees F. Cut off tops of peppers and scoop out insides. Steam peppers until slightly tender. Fill each with stuffing and top with crushed nuts. Place in casserole dish with 1/8 inch water, bake in oven for 30 minutes and serve.

3 3


Phase

Pumpkin Cashew Coconut Curry over Coconut Rice

For the curry:1lb chicken, cut into cubes2 garlic cloves, minced1 red onion, sliced1 ½ cup canned coconut milk½ cup pureed pumpkin¾ cup cashews2-3 tablespoon curry powder1 tablespoon coconut oil1 teaspoon ground cuminPinch of cinnamonSalt and pepper, to tasteCilantro, to garnish

For the coconut rice:2 heads cauliflower, stem removed, roughly chopped¾ cups canned coconut milk¼ cup unsweetened shredded coconut1 tablespoon coconut oilPinch of salt

Add chopped cauliflower to a food processor with the shredding attachment to “rice” the cauliflower. Place a large pot over medium heat, add a tablespoon of coconut oil then add your cauliflower. Add a pinch of salt and cover to help steam, mixing occasionally.

Meanwhile, place a large skillet over medium heat and add coconut oil. Add minced garlic and as soon as the garlic becomes fragrant,

3


Phase

add chicken. Once the chicken begins to become white on all sides, add your 1 ½ cup coconut milk and pureed pumpkin and mix until the pumpkin breaks down. Add sliced onions and spices to cook down.

Add your other ingredients to coconut rice and cover to cook down. Stir occasionally to make sure it doesn’t burn! Let the rice cook for about 5-8 minutes until coconut milk has evaporated and you have sticky rice. When chicken is done cooking and your curry has thickened a bit, remove from heat and add cashews to the curry mixture. Now place sticky rice in a bowl along with curry over top and garnish with cilantro.

3 3


Phase

Coconut Cashew Truffles

2/3 cup pitted dates2/3 cup raw or roasted cashews1/4 tsp. salt1/4 tsp. cinnamon1/4 cup unsweetened coconut1/2 cup warm brown rice

Place all ingredients in a food processor and pulse several times until ingredients are completely mixed together, and the nuts are finely chopped. Remove mixture from the processor and roll into 1” balls. Roll in coconut and serve.

3


“When we physically thrive,we can create the lives we’ve always

envisioned for ourselves.” 4


Phase

Things are beginning to get interesting now. You’ll be adding in a richer variety of foods at this point, but be diligent. Note any symptoms that flare, return or show up. *Please note, if you have an existing allergy to any of these foods, you’ll obviously want to avoid it. Also, if there is a particular food from this list you’ve never tried before, introduce with moderation and take note of any new symptoms that may occur. Questions about any items on this list? Just ask. Continue enjoying the same foods from your Phase 3 “Do” list, and now ADD in the following foods, ONE AT A TIME, in 3 DAY INCREMENTS. (Don’t forget to record any symptoms you may experience in your journal.)

KIWI FRUITSTRAWBERRIESORANGESPEANUTSSESAME SEEDSREFINED SUGARALCOHOLCAFFEINECHOCOLATE

4



Phase

Do Eat


NIGHTSHADE VEGETABLES: potatoes, tomatoes, peppers, eggplantALL BEANSALL TREE NUTS (NO PEANUTS): almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamia, pecan, walnut, pistachioBANANAS, PAPAYA, PINEAPPLE

SOY PRODUCTS: Soy Sauce, Miso, Tofu, Tempeh, Soy milk, Soy protein, Soy lecithin, Soybean oil, Soy yogurt, Textured vegetable protein)LEMONSLIMESTAMARINon-gluten grains: Brown rice, Wild rice, Quinoa, Amaranth, Teff, MilletAnimal protein: (Organic) Chicken, Turkey, Lamb, Fresh caught salmon, Wild gameFruits: Apples, Avocado, Pears, Peaches, Nectarines, Plums, Apricots, Berries (except strawberries), Cherries, Grapes, Figs (dried and fresh), Mango, Olives, Coconut (fresh or unsweetened dried)Greens: Arugula, Kale, Collard greens, Lettuce, Spinach, Dandelion greens, Bok choy, CabbageOther veggies: Sprouts (all types), Brussels sprouts, Broccoli, Cauliflower, Beets, Carrots, Parsnips, Winter squash (all types), Yams, Sweet potatoes, Onions, Garlic, Ginger

4


4


Phase4


Nuts and seeds: Sunflower seeds, Pumpkin seeds, Sunflower butter, Pumpkin seed butter, Pine nutsBeans: Mung beans, Adzuki beans, LentilsSea Vegetables: Wakame, Kombu, Nori , Dulse flakesFresh herbs: Cilantro, Parsley, Basil, etc.Dairy Alternative Milks: Rice milk, Coconut milkOils: Coconut oil, Olive oil(Gluten-free) Thickening agents: Kudzu (Japanese arrowroot), Arrowroot, Guar gum (in small amounts)Natural Sweeteners: Agave Nectar, Stevia, Maple Syrup, Brown Rice SyrupHerbal teas (non-caffeinated)


Phase


As the scope of your diet expands, be sure to pay close attention to how you’re feeling at this point. I’m sure you’ve been dreaming about your favorite ways to eat some of the items from Phase 4, so I’ll only offer a few of my favorite recipes as suggestion. I’ve also omitted the grocery list for this phase so you can practice creating your own meal plan and grocery list. Enjoy!

Breakfast: Strawberry Almond SmoothieTropical Green SmoothieMake a tropical fruit salad

Lunch: Orange & Walnut QuinoaChicken & Wild Rice Salad with Tangerines

Dinner: Garlic Roasted Salmon & Brussels SproutsCrispy Peanut Tofu & Cauliflower Fried Rice

Snack ideas: HummusEnjoy peanut butter and rice crackers, celery & apples

Desserts:Grain-free Chocolate Walnut BrowniesChocolate & Peanut Butter Chickpea Cookie Bars

4 4


Phase

Strawberry-Almond Smoothie

Planning is key when wanting to make this smoothie. You’ll want to soak the almonds about 8 to 10 hours or overnight. In the morning be sure to drain off the soaking water and rinse well in a colander. Use any frozen or fresh fruits you have on hand here. Pears, raspberries, cherries, and blackberries make a fantastic smoothie.

1 cup raw almonds, soaked overnight1 1/2 to 2 cups water2 to 3 cups fresh or frozen strawberries1 whole vanilla bean1 tablespoon raw honey (optional)

Place the almonds and water into a high-powered blender (such as a Vita-Mix) or a blender fitted with a sharp blade. Add water and blend until very smooth, about 30 to 60 seconds. Then add the berries, vanilla bean, and honey, blend again until smooth. Serve immediately.

4


Phase

Tropical Green Smoothie

1 cup fresh spinach1 cup de-stemmed collards greens with stems removed3-4 oranges, fresh squeezed1/2 a pineapple

Freshly squeeze the oranges and use the juice to blend with the spinach and collard greens. Chop the fresh pineapple and add to blender. If you want this recipe cold, add 6-8 ice cubes or serve over ice.

4 4


Phase

Orange and Walnut Quinoa

1 ½ cups dry-roasted quinoa2 navel oranges, zested½ cup chopped, toasted walnuts2 ½ cups veggie broth2 tablespoons flat leaf parsley, chopped1 tablespoon olive oil

Rinse quinoa in a fine mesh strainer. Combine broth, oil, and quinoa, bring to a boil. Cover and lower heat to low, cooking 12 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork and toss in orange zest, parsley and toasted walnuts.

*Slice zested oranges and serve them after dinner.

4


Phase

Chicken & Wild Rice Salad with Tangerines

Serve this salad over mixed organic greens for a balanced meal. This salad is best served at room temperature. This lets the olive oil in the dressing soften. To toast hazelnuts, place them into a shallow baking dish and cook in the oven at 375 degrees for about 12 minutes. Cool on a plate then chop. To cook wild rice, place 2 cups wild rice into a 2-quart pot. Add 5 cups water and a pinch sea salt. Bring to a boil, cover, and reduce heat to a simmer. Cook for 55 to 60 minutes. Let cool in the pot before using for this salad (makes about 9 cups rice).

Salad:5 cups cooked wild rice2 cups cooked, diced chicken1 cup chopped, toasted hazelnuts4 tangerines or mandarins, peeled, and segmented4 green onions, sliced into rounds1/4 to 1/2 cup currantsLarge handful of fresh parsley, chopped

Dressing:1/3 cup freshly squeezed orange juice1/3 cup extra virgin olive oil2 tablespoons white wine vinegar1 to 1 1/2 teaspoons sea saltFreshly ground black pepper

Place all ingredients for the salad into a large bowl. Whisk together the dressing ingredients. Pour over salad and toss well. Serve over organic greens. This recipe will last up to 6 days in the refrigerator.

4 4


Phase

Garlic Roasted Salmon & Brussels Sprouts

14 large cloves garlic, divided1/4 cup extra-virgin olive oil2 tablespoons finely chopped fresh oregano, divided1 teaspoon salt, divided3/4 teaspoon freshly ground pepper, divided6 cups Brussels sprouts, trimmed, and sliced3/4 cup white wine, preferably Chardonnay2 pounds wild-caught salmon fillet, skinned, cut into 6 portionsLemon wedges

Preheat oven to 450°F.

Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.

Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and 1/2 teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

4


Phase

Crispy Peanut Tofu & Cauliflower Fried Rice

Stir-fry:12 ounces extra firm tofu1 Tbsp. sesame oil1 small head cauliflower2 cloves garlic, minced

Sauce:1.5 Tbsp. sesame oil + more for sauté1/4 cup tamari4 Tbsp. light brown sugar 1/2 tsp chili garlic sauce (i.e. Sriracha)2.5 Tbsp. peanut butter

Additional veggies:Baby bok choy, green onion, red pepper, and broccoliLime wedges, cilantro, Sriracha for garnish

Drain tofu 2 hours before you cook. (You can roll tofu in paper towels and place something heavy on top to press.) After 2 hours, preheat oven to 400 degrees and cube tofu. Place tofu on a parchment-lined baking sheet in a single layer. Bake for 25 minutes to firm. Once baked, remove from oven and let cool.

Prepare sauce by whisking together sesame oil, tamari, brown sugar, chili-garlic sauce, and peanut butter until combined. Taste and adjust seasonings. Add tofu to the sauce and stir to coat. Let marinate for 20 minutes. Meantime, shred your cauliflower into “rice” in the food processor. Set aside.

4 4


Phase

Mince garlic and prepare any veggies you want to add to the dish.

Heat a large skillet over medium heat and cook veggies in a bit of sesame oil and a dash of tamari. Remove from pan, set aside, and cover to keep warm. Add tofu to the preheated pan with a few spoons of marinade to coat. Cook, stirring frequently for a few minutes until browned. Remove from pan, set aside, and cover to keep warm.

Add a bit of sesame oil to the pan, add garlic and cauliflower and stir. Cover to steam cauliflower and cook for about 5-8 minutes until slightly browned. Add a few spoonIs of sauce to season and stir. Top cauliflower rice with veggies, tofu, and any leftover sauce. Yum!

4


Phase

Hummus

1 16 ounce can garbanzo beans, drained, and rinsedJuice of 1 lemon, or more to taste1 Tablespoon minced garlic1 teaspoon salt½ cup cold water½ cup tahini

Combine all ingredients in a food processor and process until smooth. This works best if beans are slightly warm.

4 4


Phase

Grain-Free Chocolate Walnut Brownies

2 cups raw walnuts1/3 cup cocoa powder½ teaspoon baking soda¼ teaspoon sea salt½ teaspoon cinnamon

2 large organic eggs½ cup maple syrup1 tablespoon vanilla

Preheat oven to 350 degrees F. Grease an 8 x 8-inch glass baking dish with coconut oil. Place the walnuts into a food processor and process until finely ground. Add the cocoa powder, baking soda, sea salt and cinnamon and pulse again to combine. Add the remaining ingredients and process again until smooth. Pour batter into baking dish. Spread evenly into pan with a rubber spatula and bake for 25 minutes. Cool completely before slicing and serve with coconut whipped cream.

4


Phase

Chocolate & Peanut Butter Chickpea Cookie Bars

1 can chickpeas, rinsed, & drained1/2 cup all-natural peanut butter (no sugar added)3/4 cup maple syrup2 tsp vanilla1/4 teaspoon baking powder1/4 teaspoon baking soda1/2 cup dark chocolate chips, reserve 1/4 cup for the topHealthy pinch sea salt

Preheat oven to 350 and line a loaf pan with parchment paper. In a food processor (or high speed blender), add all ingredients except chocolate chips and process until batter is smooth, similar consistency to hummus. Stir in 1/4 cup of the dark chocolate chips. Scoop the batter into the lined pan and smooth it out evenly. Lightly press the remaining chocolate chips over top.

Bake for 60-70 minutes or until toothpick comes out clean. This will vary with ovens so be patient and wait until the edges are beginning to brown. Cool for 10 minutes in the pan then transfer to a rack for another 30 minutes for them to set.

Cut into squares.

4


“True beauty comes from the inside out.It emerges from proper thinking,

as well as proper nutrition and exercise.”

-David Wolfe


Phase

At this point, you’re probably feeling GREAT. It isn’t necessary to re-introduce these foods if you choose not to. If you’d like to see how you react to eggs, dairy, oats, gluten, corn and yeast, add them in, ONE AT A TIME. Eat these foods three times a day for three days. If you have any reactions, stop immediately and wait a full 24 hours (or until the symptoms clear up) before challenging the next food. *Please note, if you have an existing allergy to any of these foods, you’ll obviously want to avoid it. Also, if there is a particular food from this list you’ve never tried before, introduce with moderation and take note of any new symptoms that may occur. Questions about any items on this list? Just ask. Continue enjoying the same foods from your Phase 4, “Do” list, and now ADD in the following foods, ONE AT A TIME, in 3-14 DAY INCREMENTS. (Don’t forget to record any symptoms you may experience in your journal.)

*You may opt out of challenging these foods, particularly if you are feeling much better and plan to entirely avoid these items.

GLUTEN GRAINS AND THEIR FLOURS (WHEAT, SPELT, KAMUT, RYE, BARLEY, OATS)BREAD (GLUTEN-FREE)YEASTDAIRY PRODUCTS (INCLUDING GOAT’S MILK)EGGSCORN

5 5


Phase

Do Eat


KIWI FRUITSTRAWBERRIESORANGESPEANUTSSESAME SEEDSREFINED SUGARALCOHOLCAFFEINECHOCOLATENIGHTSHADE VEGETABLES: potatoes, tomatoes, peppers, eggplantALL BEANSALL TREE NUTS (NO PEANUTS): almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamia, pecan, walnut, pistachioBANANAS, PAPAYA, PINEAPPLESOY PRODUCTS: Soy Sauce, Miso, Tofu, Tempeh, Soy milk, Soy protein, Soy lecithin, Soybean oil, Soy yogurt, Textured vegetable proteinLEMONSLIMESTAMARINon-gluten grains: Brown rice, Wild rice, Quinoa, Amaranth, Teff, Millet Animal protein: (Organic) Chicken, Turkey, Lamb, Fresh caught salmon, Wild game

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Phase

Fruits: Apples, Avocado, Pears, Peaches, Nectarines, Plums, Apricots, Berries (except strawberries), Cherries, Grapes, Figs (dried and fresh), Mango, Olives, Coconut (fresh or unsweetened dried)Greens: Arugula, Kale, Collard greens, Lettuce, Spinach, Dandelion greens, Bok choy, CabbageOther veggies: Sprouts (all types), Brussels sprouts, Broccoli, Cauliflower, Beets, Carrots, Parsnips, Winter squash (all types), Yams, Sweet potatoes, Onions, Garlic, GingerNuts and seeds: Sunflower seeds, Pumpkin seeds, Sunflower butter, Pumpkin seed butter, Pine nutsBeans: Mung beans, Adzuki beans, LentilsSea Vegetables: Wakame, Kombu, Nori, Dulse flakesFresh herbs: Cilantro, Parsley, Basil, etc.Dairy Alternative Milks: Rice milk, Coconut milkOils: Coconut oil, Olive oil(Gluten-free) Thickening agents: Kudzu (Japanese arrowroot), Arrowroot, Guar gum (in small amounts)Natural Sweeteners: Agave nectar, Maple Syrup, Brown Rice SyrupHerbal teas (non-caffeinated)

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As the scope of your diet expands, be sure to pay close attention to how you’re feeling at this point. I’m sure you’ve been dreaming about your favorite ways to eat some of the items from Phase 5, so again, I’ll only offer a few of my favorite recipes as suggestion. I’ve also omitted the grocery list for this phase so you can practice creating your own meal plan and grocery list. Enjoy!

Breakfast: Baked Sweet Potato with Maple Oat CrumbleOvernight OatmealHuevos Rancheros

Lunch: Mexican Black Bean & Quinoa Cups

Dinner: Kale & Mushroom QuicheChicken & Ginger Soup

Snack ideas: Okra & Red Pepper CornbreadBanana Bread

Dessert:Pumpkin Pie

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Phase

Baked Sweet Potato with Maple Oat Crumble

4 sweet potatoes½ cup old-fashioned, gluten-free rolled oats¼ cup raw almonds, chopped2 tablespoons maple syrup1 tablespoon olive or coconut oilPinch coarse salt

Heat oven to 400. Prick potatoes all over with a fork and arrange on a baking sheet. Bake potatoes until tender, about 45 minutes, and let cool slightly. Meanwhile, combine oats, almonds, syrup, oil and salt and transfer mixture to a baking sheet, spreading out flat. Bake crumble, stirring occasionally, until golden brown, about 12 minutes. Split sweet potatoes with a knife and top with crumble.

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Phase

Overnight Oats

1cup rolled, gluten-free oats¼ cup dried fruit (such as blueberries, raisins, cranberries, currants)¼ cup flax or sunflower seedsWater

Place all ingredients in a bowl, fill about ½ inch above oats with water, cover. Place in a cool, dry place overnight. In the morning, warm with a bit of water over the stove or eat at room temperature.

Variations: In the morning, you can heat up a cup of coconut or rice milk to serve with oats and/or cut up fresh fruit to mix in. Also try pumpkin seeds or chopped nuts to add variety.

Note:This is a great breakfast to bring along with you on the road. In a plastic container, pre-mix oats with your favorite toppings, add water to soak the oats and take them with you.

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Phase

Huevos Rancheros

1 can whole peeled tomatoes, with juice1/2 small onion, chopped1 canned chipotle pepper in adobo sauce, minced (about 1 tablespoon)Juice of 1 lime, divided1/4 cup fresh cilantro sprigs1 clove garlic1 can low-sodium black beans, drainedPinch of cuminSalt and pepper, to taste8 large eggs8 soft corn tortillas

Prepare salsa by combining the tomatoes, onion, chipotle pepper, half the lime juice, cilantro, and garlic in a food processor. Pulse until well blended but still slightly chunky. Season with salt and pepper to taste. Let the mixture sit while you make the rest of the meal so the flavors have time to meld.

In a small mixing bowl, combine the black beans with the cumin and the remaining lime juice. Add salt and pepper to taste. Use the back of a fork to lightly mash the beans; add a splash of warm water if the mixture looks too dry.

Coat a nonstick skillet with cooking spray and warm the pan over medium heat. Crack the eggs into the skillet and cook until the whites have set but the yolks are still runny. Set another skillet over medium heat and toast the tortillas for about 1 minute on each side.

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Phase5 Spread the beans on the warmed tortillas and top with the eggs and

salsa. Serve immediately.


Phase

Mexican Black Bean and Quinoa Cups

Olive or coconut oil for greasing1 cup quinoa, rinsed1 1/4 cup water1-15 ounce can black beans, drained, and rinsed1/2 cup salsa1 jalapeno pepper, seeds and ribs removed, finely diced1/4 cup chopped cilantro1 teaspoon ground cumin1 cup shredded cheddar cheese (or non-dairy cheese)Salt and pepper, to taste2 eggs1 cup milk (or alternative milk)

Preheat oven to 375°. Grease cups of a mini muffin tin or insert liners. You can also use a regular sized muffin tin to have larger cups. Set aside.

In a medium sauce pan over high heat, add quinoa and water. Bring to a boil, reduce heat, cover and simmer for 10 minutes or until quinoa has absorbed all water. Remove from heat and let rest for 5 minutes, then fluff with a fork.

In a medium mixing bowl, combine cooked quinoa, black beans, salsa, jalapeno, cilantro, cumin, cheddar, salt and pepper until well mixed. In a small bowl, whisk together eggs and milk. Add egg mixture to quinoa mixture and stir until combined. Spoon about a tablespoon of the mixture into each muffin cup. Bake for 15-17 minutes or until cups are solid and tops are slightly browned.

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Phase

Kale & Mushroom Quiche

1 cup almond flour1 egg1 egg white

7 eggs1 cup coconut milk1 small onion, thinly sliced1 1/2 cup sliced mushrooms1 cup fresh kale1/4 cup swiss cheese, grated (optional)Salt and pepper

Pre-heat oven to 375 degrees.

Mix the flour, egg, and egg white until a dough forms. Press it into a baking dish or pie pan, and bake for 15 minutes.

While the crust bakes, sauté onions and mushrooms until onions are translucent. Add kale and cook down slightly.

In a large bowl, whisk eggs, cheese, and coconut milk. Add onion, mushrooms, and kale. Season with salt and pepper. Pour egg mixture into pie crust. Bake for about 25-30 minutes, or until center is just slightly set. You want it to be slightly jiggly, but not loose.

Allow to cool for about 15 minutes. Serve warm.

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Phase

Healing Chicken Ginger Soup

For the Broth:2 bone-in organic chicken breasts (about 2 pounds total)8 cups water1 large onion, chopped3 stalks celery, chopped1 large carrot, chopped1 whole head garlic, cut in half cross-wise1/4 to 1/2 cup finely chopped fresh ginger (or more!)2 to 3 Thai chiles, chopped or 1 teaspoon crushed red chili flakes2 cups chopped shiitake mushrooms1 stalk fresh lemongrass, choppedCilantro stems1 teaspoon whole black peppercorns3 teaspoons Herbamare or sea salt

For the Soup:1 medium onion, cut into crescent moons3 to 4 stalks celery, sliced into diagonals3 carrots, cut into matchsticks2 to 3 cups sliced shiitake mushroomsCooked chicken pulled from the bone and choppedSea salt and freshly ground black pepper to taste

Optional Additions/Toppings:Rice noodlesChopped fresh basilChopped fresh Napa cabbageChopped fresh cilantro

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Chopped fresh Thai green chilesLime wedges

To make the broth, place all ingredients for broth into a 6-quart pot. Cover and bring to a boil, reduce heat medium-low and simmer for 1 1/2 to 2 hours. Strain broth into a large bowl or another pot using a colander. Place chicken breasts onto a plate to cool. Pour the broth back into the pot. Once chicken is cooled, remove the skin, pull the meat from the bone and chop the chicken into bite-sized pieces.

Place all of the veggies for the soup (onion, carrot, celery, and shiitake mushrooms) into the pot with the broth. Cover and simmer for about 15 to 20 minutes. Add the chicken. Season with salt and pepper to taste. Simmer a minute or two more or until vegetables are cooked to your liking. Ladle soup into bowls and serve with a handful of basil, cilantro, and cabbage on top. Sprinkle with Thai chiles if desired. You can also add a handful of cooked Thai rice noodles to each bowl if desired. Squeeze a little lime juice over each bowl.

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Phase

Okra & Red Pepper Cornbread

2 tablespoons olive or coconut oil2 cups organic yellow cornmeal1 teaspoon baking soda1 teaspoon salt1 cup very thinly sliced okra1 small onion, finely chopped1/2 red bell pepper, chopped2 cups buttermilk (or full-fat coconut milk + 1 T. lemon juice for dairy-free)1 large egg, lightly beaten

Preheat oven to 450°F. Add oil to a 10-inch cast-iron skillet and place in the preheating oven for 10 to 15 minutes.

Meanwhile, whisk cornmeal, baking soda, and salt in a large, heatproof bowl. Add okra, onion, and bell pepper and toss to coat. Whisk buttermilk and egg in another bowl. Pour the wet ingredients into the dry ingredients and stir to combine.

Carefully remove the heated skillet (or pan) from the oven and pour the hot oil into the batter. Stir to combine, then pour the batter back into the hot pan. Bake until starting to brown around the edges, 25 to 30 minutes. Let cool on a wire rack for 5 minutes. Cut into 12 slices and serve warm.

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Phase

Banana Bread

½ cup coconut flour½ cup almond flour1 cup very ripe banana mashed well with a fork (2-3 medium bananas)½ cup melted coconut oil + extra for greasing the pan½ teaspoon cinnamon¾ teaspoon baking soda¼ teaspoon no additive liquid stevia or ¼ cup honey 4 eggs½ teaspoon vanilla extractPinch of salt

Preheat the oven to 350 degrees and grease an 8.5 x 4.5 loaf pan with coconut oil and place a cut bit of parchment paper that fits in the bottom of the loaf pan inside it flat on the bottom.

In a medium sized bowl combine the coconut flour, almond flour, cinnamon, baking soda, and pinch of salt and mix with a fork to reduce any clumps until thoroughly combined.

In a small bowl add eggs, vanilla extract, stevia, or honey and whisk then add mashed banana to the egg mixture and whisk more until well combined.

Pour the liquid ingredients into the dry and stir with a spoon until thoroughly combined then add melted coconut oil and continue stirring until well incorporated.

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Phase5 Spoon all of the batter in your greased loaf pan and spread it out

evenly with a scraper.

Place in the oven for 40-45 minutes or until the center is pierced with a toothpick and the toothpick comes out clean.

Pull out of the oven and let it cool slightly (only for a minute or so) then carefully run a knife along the edges to make sure nothing is sticking and cautiously invert it onto your hand or a wire rack and flip it so the bottom is lying flat on the wire rack and let cool for 20-30 minutes.

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Phase

Pumpkin Pie

Crust:2 1/2 cups all-purpose flour, spooned and leveled1 teaspoon salt1 teaspoon sugar16 tablespoons (2 sticks) cold unsalted butter, cut into pieces1/4 to 1/2 cup ice water

In a food processor, combine flour, salt, and sugar; pulse to combine. Add butter; pulse until mixture resembles coarse meal, with just a few pea-size pieces of butter remaining.

Sprinkle with 1/4 cup ice water. Pulse until dough is crumbly but holds together when squeezed with fingers (if necessary, add up to 1/4 cup more water, 1 tablespoon at a time). To help ensure a flaky crust, do not overprocess.

Transfer half of dough (still crumbly) onto a piece of plastic wrap. Form dough into a disk 3/4 inch thick; wrap tightly in plastic. Refrigerate until firm, at least 1 hour (and up to 3 days). Repeat with remaining dough. (Disks can be frozen, tightly wrapped, up to 3 months. Thaw before using.) Makes 2 disks.

Filling:2 cups canned pumpkin or puréed home-cooked fresh pumpkin1 cup low-fat soymilk or rice milk¾ cup granulated sugar cane syrup¼ cup cornstarch½ Tbs. dark molasses or to taste

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1 tsp. vanilla extract1 tsp. ground cinnamon½ tsp. ground ginger¼ tsp. grated nutmeg¼ tsp. ground allspice

In large bowl, mix all remaining ingredients until smooth and blended. Pour into prepared crust and smooth top. Bake 10 minutes.

Reduce oven temperature to 350°F; bake until filling is set, about 50 minutes. Set on wire rack to cool, then refrigerate overnight. Top with your choice of dessert topping if desired.

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