©2016 Heidi Brockmyre | All rights reserved HeidiBrockmyre

*Recipes and sample weekly meal plans included at the end of this guide.

General Guidelines

Drink a lot of water! Water flushes toxins from the body and facilitates circulation to the

reproductive organs. Drink purified or spring water instead of tap water which may have

synthetic estrogen and other chemicals. Drink water out of a glass, ceramic, or stainless steel

container, NOT plastic. Drink water at room temperature. Avoid cold and iced drinks.

Fruit juices, soft drinks, and soda are not a substitute for water. Avoid them. Even if naturally

sweetened, they contain high levels of sugar. To liven up water, try sparkling water with a

squeeze of lemon, sprig of mint, or slice of cucumber or ginger. You can add a squirt of a

naturally sweetened fruit juice for flavor. Non-caffeinated herbal teas and green teas are also

acceptable. Black teas and flavored black teas have high caffeine levels so should be avoided.

Eat small frequent meals instead of large meals. Overeating is difficult on the digestive system.

Carry whole grain snacks such as crackers, protein snacks, and fruits or veggies such as apples

and carrots with you as small in-between meals.

Add unsaturated fatty acids to improve sperm integrity. Dietary sources: sesame, almonds,

flaxseed, hazelnuts, pecans, pumpkin seeds, sunflower seeds, pine nuts, walnuts, olives,

avocados, soybeans, quinoa (grain), omega-3 fatty acids in fish oil. Suggestion: make your own

trail mix of the suggested nuts and seeds for a healthy snack.

Soups and stews with legumes, vegetables, whole grains, and protein are easily digested and

nutritious! Simmered with the bones of the organic whole chicken or lamb are even better.

These are excellent for reproductive health.

(Note: Soup recipes are included in the recipe portion of this guide.)

Slow down and chew. The manner in which you eat is as important as what you eat. Relax

when you eat. If possible, stop working, driving, or making phone calls during your meal. The

more relaxed and present you are when you eat, the easier it is for your body to absorb and use

the nutrients.

©2016 Heidi Brockmyre | All rights reservedHeidiBrockmyre.com | Contact Heidi

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If you’re following the elimination diet of corn, gluten, soy and dairy, most of these recipes

avoid those ingredients. If not, there are recommended substitutes in each recipe to avoid

them.

If you’re following the elimination diet, I suggest having these products in your kitchen:

- Arrowroot powder

- Bob’s Red Mill Natural Foods Gluten-Free All Purpose Flour. Available on Amazon.

- Soy-free and gluten-free soy sauce like Coconut Secret Coconut Aminos Soy-Free

Seasoning Sauce. Available on Amazon.

Avoid trans-fatty acids, saturated fats such as hydrogenated oils, palm oil, cottonseed oil,

margarine, shortening, and lard. Read food labels to look for the presence of these oils.

Avoid sugar. Convenient snack foods high in refined carbohydrates, such as white flour and

white sugar, rob the body of enzymes, minerals and vitamins, especially B vitamins which are

essential for proper brain and nervous system function. Eating sugar throughout the day

weakens the immune system.

Avoid refined sugars and synthetic sweeteners, including high fructose corn syrup, agave,

Splenda, Sweet n Low. Instead, use natural sweeteners such as stevia, honey, and pure maple

syrup.

Avoid excess spicy, greasy, sweet, or salty food. Excess spice may add heat to the body. An

overheated body may impair sperm production.

Polyunsaturated vegetable oils and essential fatty acids improve sperm and seminal fluid.

Sources: fish oil, flaxseed oil, pumpkin seed oil.

Moderate consumption of legumes, nuts, and seeds promote testosterone production.

Avoid caffeine, which weakens the adrenal glands’ ability to produce hormones that help your

body deal with stress and constricts blood flow to reproductive organs.


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Eat Breakfast DAILY!

We’ve all heard it is the most important meal of the day and it is! Eating breakfast stimulates

your metabolism and provides you with the nutrition your brain and body need to function

throughout the day. Eating breakfast sustains blood sugar levels thereby preventing energy

crashes and unhealthy cravings.

Typical breakfast foods--cold cereal, bagels, donuts, pancakes, waffles, fruit, toast with jam, and

fruit juice--are all high in sugars and simple carbohydrates which cause the blood sugar to spike

up and then crash.

Instead include a good source of protein such as organic, free range eggs (hard-boiled eggs are a

great protein-rich on-the-go food), protein-rich warm cereal like quinoa, or complete-protein

sprouted whole grain bread spread with almond butter.

Avoid eating a cold breakfast as it may slow your digestion. Whole grain warm cereals are a

suggested alternative to cold cereals. Mix goji berries, coconut oil, walnuts, almonds, fresh

berries and honey to a warm whole grain cereal for a power-packed breakfast.

Mix your protein with almond milk or brown rice milk, NOT dairy or soy. Dairy is difficult to

digest and contributes to phlegm production, which may manifest in sinus congestion, ovarian

cysts, or cause poor sperm production. Small portions of hormone-free yogurt are okay. Due to

the estrogenic activity of soy milk, it can potentially interfere with hormonal regulation so avoid

soy milk.

(Note: Breakfast recipes are included in the recipe portion of this guide.)

Whole Grains and Proteins

Eat whole grains such as brown rice, quinoa, whole wheat or brown rice pasta, whole wheat

couscous, whole grain breads, sprouted breads, and whole grain crackers.

Read labels - “Good Source of Whole Grain” are often misleading. Avoid white rice, white pasta,

and white breads.


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Whenever possible, eat organic, antibiotic-free and hormone-free meat, poultry, eggs, dairy

products.

The bulk of the feed fed to livestock consists of corn and soy, which receives 80 percent of all

herbicides used in the US. The meat from these animals can contain up to 14 times more

pesticides than plants! Due to the heavy doses of antibiotics used on factory farmed animals,

meat that is not organic is laced with antibiotics. Milk alone contains traces of up to 80 different

antibiotics!

Wild Alaskan salmon is the safest and healthiest fish to eat. Avoid eating fish that are known to

be high in mercury, antibiotics or other toxins e.g. tuna and farmed fish.

Eat frequent but small portions of meat. Small meaning an easily digestible amount, less than

your fist-size – it’s smaller than you think!

Women should especially increase red meat consumption from day 3 of their cycle through

ovulation. Red meat replenishes iron after blood loss during menses and provides the

substance for good egg quality. Lamb is good to eat during ovulation because it can help

facilitate follicle release. Pair red meat with cooked dark leafy greens or cooked cruciferous

vegetables. They are high in Vitamin C and will help your body to absorb the iron.

Eat Plenty of Organic and Seasonal Fruits and Vegetables

Fruits and vegetables are full of antioxidants that are important for reproductive health. Be

sure to eat organic produce. Pesticides interfere with your reproductive health and hormonal

balance.

Produce that is in season provides you with the appropriate nutrients for each season. Seasonal

produce grows naturally as opposed to requiring pesticides and unnatural conditions in order to

force produce to grow out of season.

Lightly cooking vegetables rather than eating them raw makes them more easily digestible.

Minimize eating salads. Salads are harder to digest and weaken digestive energy vital to support

your fertility.


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Cooking on the stovetop or in the oven is preferable to microwaving food. If using the

microwave, heat in glass containers. Chemicals from plastic containers can leach into the food

during heating.

Eat fruits at room temperature rather than directly from the fridge. Chilled fruits may also

weaken digestion.

Keep melons, strawberries, pears, bananas, lettuce, radishes, and celery to a minimum

especially if you have a tendency towards gas, bloating, or loose stools.

Eat more cooked cruciferous vegetables like cabbage, broccoli, Brussels sprouts, and cauliflower.

Cruciferous vegetables contain a compound that stimulates more efficient use of estrogen. Eat

generous amounts of cooked leafy greens such as spinach, kale, chard, and collard greens. Leafy

greens are rich in iron, fiber, omega 3 fatty acids, folic acid and magnesium.

Cherries, beets, grapes, raspberries, orange and yellow vegetables are especially good for

women to replenish their blood after menses, but are also healthy choices for men.

Most nuts, seeds and berries are believed to enhance reproductive function.

Eating by Natural or Fertility Treatment Phases

Phase 1

Follow Phase 1 recommendations during your period on Natural, Medicated, IUI, IVF/FET or

Donor Egg Cycle

Phase 1 lasts from Day 1 to Day 3 of your menstrual cycle.


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During Phase 1, your body is flushing blood out of your uterus. These foods help with the blood

circulation to the uterus and to shed the uterine lining. They help to prepare your uterus to

grow a healthy lining for the upcoming cycle.

AVOID: heavy meats like pork, salty foods, and dairy

DO EAT: leafy greens, carrots, orange and yellow veggies, eggplant, chives, turmeric, garlic,

ginger, nutmeg, chives. These foods help to move blood to clean out the uterus.

Example Phase 1 Meals (RECIPES BELOW):

Lunch and Dinner

● Fresh Vegetable Curry

● Bean, Corn and Squash Stew

● Quick and Easy Indian Vegetarian Gujarati

● Black Bean and Sweet Potato Enchiladas

● Easy Grilled Salmon Recipe

● 25-Minute Tunisian Vegetable Couscous

● Spicy Shrimp Pilaf with Kale & Beans

SALADS

● Curried Rice Salad

Phase 2

Follow Phase 2 recommendations during a Natural, Medicated, IUI, IVF/FET or Donor Egg Cycle.

Phase 2 lasts from day 4 of your menstrual cycle to ovulation. Signs of ovulation may include

seeing fertile cervical mucus (clear stretchy egg white), getting a positive reading on your

ovulation predictor kit or a temperature rise in your BBT chart.

If you’re preparing for a retrieval or a transfer, Phase 2 foods help to build egg quality and your

uterine lining. This is an excellent time to also have a cup of daily bone broth.


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Phase 2 focuses on building a healthy uterine lining and improving egg quality in preparation for

ovulation.

AVOID: Excessive sour foods

DO EAT: millet, barley, brown rice, mung bean sprouts, organic NO-GMO tofu, moderate

amounts of grass-fed organic beef, string beans, black beans, kidney beans, melons, celery,

blackberries, blueberries, seaweed, crab, clam, eggs, organic pork, yam, potato, eggs, organic

free-range eggs with Omegas, nuts such as walnuts and almonds, Wild Alaskan Salmon, flaxseed

oil, organic chicken, bone broth.

NOTE: For those of you with longer cycles, you may be on Phase 2 for an extended time. In that

case, continue to eat foods from Phase 2 until you ovulate.

Example Phase 2 meals (RECIPES BELOW):

Lunch and Dinner

● Beef Stroganoff

● 10 Minute Vegan Burger

● Vegetable Kitcheree

● Broccoli Beef Recipe

● Mexican Corn and Bean Salad with Grilled Pork

● Herbed Baked Oysters Recipe

● Nutty Sweet Potato Cutlets Coated with Sesame Seeds

● Bread Rolls with Potato Filling

● Green Eggs & Ham Frittata (Breakfast)

Salads

(Pair salads with a serving of soup, warm grains, warm potato rolls or cup of herbal tea)

● Bean Sprouts and Broccoli Slaw Salad with Coconut-Ginger Dressing

● Fruit Salad with Hemp Seeds and Cacao Nibs

● Black Bean Salad with Mango

● Mayo-Free Egg Salad


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PHASE 3

Follow Phase 3 recommendations during a Natural, Medicated, and IUI cycle

During an IVF/FET or Donor Egg Cycle, follow Phase 3 recommendations post-transfer.

Phase 3 lasts from ovulation or an IUI and for 7 days following ovulation or an IUI. The focus of

Phase 3 is to promote a strong hormonal response during ovulation, support move the follicles

down the fallopian tubes and support implantation.

AVOID: salty foods, cold foods, excess consumption of raw veggies

DO EAT: oats, quinoa, pine nuts, parsnips, organic butter, black beans, cinnamon, anise, fennel,

ginger, pepper, lamb, organic free-range chicken, organic free-range eggs with Omegas,

eggplant, turmeric, garlic.

Soups and stews are recommended during this phase.


Lunch and Dinner

● Quinoa and Black Beans

● Chicken Salad with Roasted Bell Peppers and Toasted Almonds Recipe

● Moroccan Lamb Recipe with Couscous or Millet

● Winter Root Stew

● Peanut Noodles with Shredded Chicken & Vegetables

● Rosemary Chicken and Vegetables

● Chicken Parmesan

Salad


PHASE 4


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Phase 4 lasts from 7 days following ovulation until the onset of your cycle. During phase 4, the

focus is to regulate your hormones.

AVOID: heavy and oily foods, like heavy meats and dairy, excess nuts (small amounts of almonds

are okay as they are the least oily nuts), highly processed foods, hot peppers and spicy food

DO EAT: sour foods, bitter foods, sprouted grains, unrefined apple-cider vinegar, quinoa,

asparagus, lemon, lime, fennel, grapefruit, beans, seeds, fresh vegetables and fruits, small

amounts of organic chicken, dill, ginger, mustard greens, onions, rosemary, mints, lemon balm,

beets, strawberry, pine nuts, cherry, cabbage, turnip root, kohlrabi, cauliflower, broccoli, brussel

sprouts, Wild Alaskan Salmon


Lunch and Dinner

● Glazed Salmon Recipe

● Asparagus Salad with Shrimp Recipe

● 30-Minute Dinner with Garbanzo Beans

● Orecchiette with Broccoli Rabe & Chickpeas

● Quick and Easy White Bean Salad Recipe

● Veggie Stir Fry

Salads

(Pair salads with a serving of soup, warm grains, warm potato rolls or cup of herbal tea)

● Easy Beet and Fennel Salad

● Arugula Corn Salad

● Avocado Salad with Heirloom Tomatoes Recipe

● 5-Ingredient Fennel, Apple & Green Bean Salad

● Broccoli Salad Recipe

● Strawberry Salad with Candied Pumpkin Seeds and Poppy Seed Vinaigrette

Pregnancy

Focus on eating primarily recommended foods from Phase 2 and Phase 3. These foods will help


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to nourish the growing embryo as well as support the body in retaining the pregnancy.

Pre-Embryo Transfer

Eat foods recommended from Phase 2 to build the uterine lining.

Post-Embryo Transfer

Eat foods recommended from Phase 3 to support implantation and early pregnancy.

Post-Egg Retrieval

If you’re having a fresh embryo transfer following your retrieval, for the day of the retrieval and

1-2 days following (depending on how bloated and sluggish you feel), eat food from Phase 4.

These foods are lighter and easier to digest. Then switch to foods from Phase 2 to build your

lining for the transfer.

Protein-rich soups and stews are easy to digest while also helping to build the lining. Daily bone

broth is excellent at this time.

If you’re having a Frozen Embryo Transfer, eat foods from Phase 4 following your retrieval until

you get your period. Lighter foods will help you to more easily recover from the retrieval.

Pre-Embryo Transfer

Eat foods recommended from Phase 2 to build the uterine lining.

Post-Embryo Transfer

Eat foods recommended from Phase 3 to support implantation and early pregnancy.


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Recipes

Soups for Every Phase

***Eat plenty of soup throughout each phase of your cycle. Soups support the digestive system

allowing for improved reproductive function.

● Curried Carrot Cauliflower Soup

● Russian Cabbage Borscht

● Healing Chicken Ginger Soup

● Lentil Soup

● Spicy Black-Eyed Pea Soup

Curried Carrot Cauliflower Soup *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

2 to 3 tablespoons extra virgin olive oil or coconut oil

2 small onions (or 1 large), chopped

1 to 2-inch piece fresh ginger, peeled and coarsely chopped

4 to 5 cloves garlic, peeled and coarsely chopped

2 to 3 teaspoons curry powder

1 teaspoon ground cumin

1 pound carrots, peeled and chopped

1 medium head cauliflower, chopped

6 cups water

sea salt, to taste

coconut milk

chopped cilantro

Directions:

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 saute a

minute more.


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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. Enjoy!

Source: www.nourishingmeals.com/2009/04/curried-carrot-cauliflower-soup.html

Russian Cabbage Borscht *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1 1/2 cups thinly sliced potatoes

1 cup thinly sliced beets

4 cups chicken or vegetable stock

2 tablespoons olive oil

1 1/2 cups chopped onions

2 teaspoons salt

1 celery stalk, chopped

1 large carrot, sliced

3 cups coarsely chopped red cabbage

black pepper to taste

1/4 teaspoon fresh dill weed

1 tablespoon cider vinegar

1 tablespoon honey

1 cup tomato puree

plain yogurt, for topping (Omit for dairy elimination diet.)

chopped tomatoes, for garnish

Directions:

Place sliced potatoes and beets in a medium saucepan over high heat; cover with stock, and boil

until vegetables are tender. Remove potatoes and beets with a slotted spoon, and reserve stock.

In a large skillet over medium heat. Stir in onions, caraway seeds, and salt; cook until onions

become soft and translucent. Then stir in celery, carrots, and cabbage. Mix in reserved stock;

cook, covered, until all vegetables are tender, about 10 minutes.


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Add potatoes and beets to the skillet. Season with black pepper and dill weed. Stir in cider

vinegar, honey, and tomato puree. Cover, reduce heat to medium low, and simmer for at least

30 minutes. Serve topped with plain yogurt, extra dill weed, and chopped fresh tomatoes.

Source:http://allrecipes.com/recipe/russian-cabbage-borscht/

Healing Chicken Ginger Soup (Especially Phases 3 and Pregnancy) *Gluten, Dairy, Soy, & Corn

Free*

Ingredients:

For the Broth:

2 bone-in organic chicken breasts (about 2 pounds total)

8 cups water

1 large onion, chopped

3 stalks celery, chopped

1 large carrot, chopped

1 whole head garlic, cut in half crosswise

1/4 to 1/2 cup finely chopped fresh ginger (or more!)

2 cups chopped shiitake mushrooms

1 stalk fresh lemongrass, chopped

cilantro stems

1 teaspoon whole black peppercorns

3 teaspoons sea salt

For the Soup:

1 medium onion, cut into crescent moons

3 to 4 stalks celery, sliced into diagonals

3 carrots, cut into matchsticks

2 to 3 cups sliced shiitake mushrooms

cooked chicken pulled from the bone and chopped

sea salt and freshly ground black pepper to taste

Optional Additions/Toppings:

rice noodles


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chopped fresh basil

chopped fresh napa cabbage

chopped fresh cilantro

chopped fresh thai green chiles

lime wedges

Directions:

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. Make sure to have some tissues handy if you

are using the thai chiles!

SOURCE: http://www.nourishingmeals.com/2011/02/healing-chicken-ginger-soup.html

http://www.conceiveonline.com/articles/top-5-fertility-boosting-foods-women

Lentil Soup *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1 onion, chopped

1/4 cup olive oil

2 carrots, diced

2 stalks celery, chopped

2 cloves garlic, minced

1 teaspoon dried oregano

1 bay leaf

1 teaspoon dried basil


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1 (14.5 ounce) can crushed tomatoes

2 cups dry lentils

8 cups water

1/2 cup spinach, rinsed and thinly sliced

2 tablespoons vinegar

salt to taste

ground black pepper to taste

Directions:

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir

until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least

1 hour. When ready to serve, stir in spinach, and cook until it wilts. Season to taste with salt and

pepper.

Source:http://allrecipes.com/recipe/lentil-soup/

Spicy Black-Eyed Pea Soup *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

2 to 3 tablespoons extra virgin olive oil

1 large onion, chopped

4 to 5 cloves garlic, crushed

2 tablespoons ground cumin

1/2 teaspoon freshly ground black pepper

2 cans of organic black-eyed peas

8 to 10 cup water

3 to 4 carrots, peeled and sliced

1 large red bell pepper, seeded and diced

3 cups (or so) broccoli florets

3 teaspoons sea salt

Directions:


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In a large (8 quart) stock pot, heat the olive oil over medium heat. Add onion and saute for 6 to

7 minutes or until very soft. Add garlic and spices. Saute a minute more.

Add black-eyed peas, carrots and cook for about 10 to 15 more minutes. Add red pepper and

broccoli and simmer until vegetables are tender and beans are cooked, about 45 minutes total

cooking time. Add salt to taste and remove from heat.

Adapted from: www.nourishingmeals.com/2009/02/black-eyed-pea-soup-and-oven-fries.html

Breakfasts for Every Phase

● Apple-Spice Oats

● Breakfast Bars

● Bean and Rice Breakfast Bowls with Avocado Sauce

● Breakfast Potatoes and Veggies

Apple-Spice Oats *Dairy, Soy, & Corn Free*

Ingredients:

1/2 cup steel-cut oats *Can use Bob’s Red Mill Natural Foods Gluten-Free Steel-Cut Oats for

gluten-free option*

2 cups water

1/2 teaspoon salt (or to taste)

1/2 teaspoon cinnamon

1 large organic apple, coarsely chopped

1/4 teaspoon nutmeg, freshly grated

1/8 teaspoon ground cloves

1 tablespoon whole chia seeds

Directions:

Put all ingredients in a medium-sized pot. Bring to a boil and reduce heat to very low. Cover and

simmer for about 30-45 minutes, or until oats are tender and water is mostly absorbed. Serve

with the sweetener of your choice with a little freshly grated nutmeg on top.


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Breakfast Bars *Gluten, Dairy, Soy, & Corn Free*

by Cynthia Mosher

These moist, yummy bars are wonderful for quick, no time for breakfast, mornings.

Ingredients:

3 cups rolled oats *Rolled oats are gluten-free*

1 1/2 cups of coconut

1 1/2 cups of raisins or chopped dates

2 tbsp whole chia seeds

3 medium apples, chopped small

2 - 3 cups almond milk

1 1/2 cups chopped nuts

2 tsp powdered cinnamon

1/2 tsp powdered ginger

Mix the spices together and set aside. Lightly oil or butter a 13" x 9" baking dish, and layer the

ingredients as follows:

Layer 1: 1/2 of the nuts 1/3 of the coconut 1/3 of the oats, ½ off the chia seeds

Layer 2: 1/2 of the raisins 1/3 of the coconut 1/3 of the oats, all of the chopped apples

**Sprinkle half the spices over these two layers and then pour 1 1/2 cups of milk over the

top.**

Layer 3: Remaining raisins, oats, chia seeds, coconut.

Top with remaining spices and nuts and pour the remaining 1 1/2 cups of milk over the top.

Bake at 350 degrees for 30 minutes. Enjoy!

Note: Bars may be made ahead of time and frozen for busy mornings.

Adapted from: http://mothering.com/recipes/oats-and-apples-breakfast-bars


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Bean and Rice Breakfast Bowls with Avocado Sauce *Gluten, Dairy, Soy, & Corn Free*

Bowl Ingredients:

cooked beans (try pink, pinto, adzuki, or black)

cooked sticky brown rice

chopped fresh arugula, Napa cabbage, or romaine lettuce

chopped green onions

Directions:

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

Avocado Sauce Ingredients:

2 medium, ripe avocados

large handful of fresh cilantro

juice of 1 small lime

1/4 cup water (or more for a thinner sauce)

1/4 to 1/2 teaspoon sea salt

Directions:

Place all ingredients in a blender and blend until smooth and creamy. 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.

Source: www.nourishingmeals.com/2009/03/bean-and-rice-breakfast-bowls.html

Breakfast Potatoes and Veggies *Gluten, Milk Dairy, Soy, & Corn Free*

Great with scrambled organic eggs!

Ingredients:

1 small onion, diced

3 medium potatoes, diced into 1/2-inch pieces

1 bell pepper, seeded and diced

5 to 6 mushrooms, chopped

1 cup chopped broccoli or cauliflower

1 tablespoon minced fresh herbs (thyme, tarragon, etc.)


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1/4 cup chopped fresh watercress or parsley

Sea salt and black pepper to taste

Directions:

Heat oil in a large skillet over medium heat. Add onion and potatoes. Sauté for about 10

minutes, or until potatoes are golden. Stir in bell pepper, mushrooms, and broccoli or

cauliflower. Cover and reduce heat to medium-low. Cook for about 15 minutes, or until potatoes

are soft. Stir in minced herbs and watercress or parsley. Season with sea salt and pepper to

taste.

Source: http://mothering.com/recipes/breakfast-potatoes-and-veggies

Healthy Snacks and Desserts for Every Phase

● Dark Chocolate Covered Pomegranate Seeds

● Carob-Banana Bars (grain-free + sugar-free)

● Healthy Banana Bread with Chia

● The World’s Best Tasting Healthy Brownies

● Maple Caramel Corn

Dark Chocolate Covered Pomegranate Seeds *Gluten, Dairy, Soy, Corn Free*

Ingredients:

Pomegranate Seeds

About 7 ounces (depending how many seeds you have) of good quality Dark Chocolate,

chopped

Directions:

1. Line cookie sheet with wax or parchment paper.


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http://mothering.com/recipes/breakfast-potatoes-and-veggies




2. Melt dark chocolate in a double boiler or a pot on top of a pot of simmering water. Stir to

make sure the chocolate doesn't burn.

3. Add dry pomegranate seeds (so if they've been in the refrigerator make sure to dry them) to

melted chocolate and fold gently with rubber spatula until the seeds are thoroughly covered.

4. Spoon clusters of mixture onto wax or parchment paper.

5. Place wax or parchment paper on a cookie sheet in the refrigerator and let chocolate covered

seeds cool for several hours or overnight.

Keep refrigerated. Will last 3-4 days.

SOURCE:

http://dyingforchocolate.blogspot.com/2012/09/dark-chocolate-covered-pomegranate.html

Carob-Banana Bars (grain-free + sugar-free) *Gluten, Milk Dairy, Soy, & Corn Free*

Dry Ingredients:

2 cups blanched almond flour

1/2 cup carob powder

1/4 cup arrowroot powder

3/4 teaspoon baking soda


1/4 teaspoon sea salt

Wet Ingredients:

2 large ripe bananas, mashed (1 heaping cup)

2 large organic eggs

1/4 cup melted virgin coconut oil

2 teaspoons vanilla extract

20 to 25 drops liquid stevia

Directions:

Preheat the oven to 350 degrees F. Oil an 8 x 8-inch glass baking dish with coconut oil.

Mix together the dry ingredients in a medium-sized mixing bowl. Use your fingers to break up


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any clumps in the almond flour. Then whisk the ingredients together. Set aside.

In a small bowl, add the bananas and mash with a fork. Measure the mashed bananas to make

sure they are just over 1 cup. Add more bananas if needed or remove some. Then add the

remaining ingredients and stir together with the fork.

Add the wet ingredients to the dry and whisk together. Pour into the prepared baking dish. Bake

for approximately 30 minutes or until a toothpick inserted in the center comes out clean. Let

cool before cutting into bars.

Source: www.nourishingmeals.com/2011/03/carob-banana-bars-grain-free-sugar-free.html

Healthy Banana Bread with Chia *Dairy, Soy, & Corn Free*

First mix together in a bowl:

2 c flour *Substitute Gluten Free All-Purpose Baking Flour (Bob’s Red Mill, available on Amazon)

*

1/2 tsp. salt

1/2 tsp. baking soda

1 tsp. baking powder

Then combine in a separate bowl

3 very ripe bananas squished and squashed!

2 chia eggs (2 tablespoons chia seed + 6 TBSP water – let sit 15 minutes) or 2 eggs

1/2 cup brown sugar (use less if adding chocolate chips)

1/2 c almond milk

2 tsp. vanilla

zest of an orange

Mix wet and dry ingredients until just incorporated.

Preheat the oven to 350.

Grease a bread pan and add mixture.

Bake for an hour or until the toothpick comes out clean!


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http://www.bobsredmill.com/gluten-free-all-purpose-baking-flour.html

http://www.amazon.com/dp/B000KEPBCS?tag=davidleboviswebs&link_code=as2&creativeASIN=B000KEPBCS&creative=374929&camp=211189




Slice and enjoy!

The World’s Best Tasting Healthy Brownies *Milk Dairy, Soy, & Corn Free*

Yields: 16 Brownies

Ingredients:

• 9 organic prunes

• 1 ripe banana

• 2 pastured organic eggs

• ¾ cup cooked cannellini beans (note: if using canned beans be sure to rinse beans with water)

• 1 teaspoon pure vanilla extract

• ½ cup extra virgin coconut oil, melted

• 1 cup unsweetened cocoa powder

• 1 cup brown sugar

• 1/3 cup white whole wheat flour *Substitute Gluten Free All-Purpose Baking Flour (Bob’sRed Mill, available on Amazon)• 1 ½ cup chopped raw walnuts

Directions:

1. Preheat the oven to 325 degrees.

2. Grease the bottom and sides of an 8 x 8-inch glass baking dish with extra virgin coconut oil.

3. Place prunes in a microwave-safe dish, cover with water and microwave on high for 2

minutes. Remove prunes from the microwave and let sit in water for 5 minutes. Drain water and

set prunes aside.

4. Add the prunes, banana, eggs, cannellini beans, and pure vanilla extract to a high speed

blender. Process on high for 1 minute, or until all ingredients are well blended.

5. In a medium-sized bowl mix together the melted coconut oil and cocoa powder. Stir in the

sugar and flour. Add the prune-banana puree and mix until all ingredients are well blended. Stir

in the nuts.

6. Transfer batter to prepared pan. Bake for 22-25 minutes, or until a toothpick inserted in the

middle comes clean. Remove brownies from the oven and set aside to cool. Note: brownies

taste best after having been refrigerated for at least 30 minutes.

SOURCE: http://cleancuisineandmore.com/healthy-brownies/


22



http://www.amazon.com/dp/B000KEPBCS?tag=davidleboviswebs&link_code=as2&creativeASIN=B000KEPBCS&creative=374929&camp=211189




Maple Caramel Corn*Gluten, Dairy, & Soy Free*

Ingredients:

2 to 3 tablespoons virgin coconut oil


1 cup organic popcorn kernels

1/2 cup virgin coconut oil or butter

1 cup grade B maple syrup

few dashes sea salt

Preheat the oven to 325 degrees F.

Heat an 8-quart stockpot over high heat for a minute or so. Add oil and salt, then popcorn.

Cover and cook for a few minutes, moving the pot vigorously, until the popping has subsided.

Then quickly remove from heat to prevent burning and pour popcorn into two large bowls (or

one really large bowl if you own one)!

In a small to medium saucepan, heat the coconut oil or butter, maple syrup, and a few dashes of

sea salt over medium heat. Once small bubbles form begin timing for 4 to 5 minutes. Cook,

whisking occasionally until thickened and foamy. Quickly pour over popcorn in bowls and toss

together using two large spoons. Spread into two shallow baking pans or cookie sheets and

place in the oven.

Bake for 10 minutes stirring halfway through. Let cool completely. Caramel corn will crisp up as

it cools. Store in a tightly sealed container once completely cooled to keep it crisp.

SOURCE: http://www.nourishingmeals.com/2010/12/maple-caramel-corn.html


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Phase 1

Lunch and Dinner

● Fresh Vegetable Curry

● Bean, Corn and Squash Stew

● Quick and Easy Indian Vegetarian Gujarati

● Black Bean and Sweet Potato Enchiladas

● Easy Grilled Salmon Recipe

● 25-Minute Tunisian Vegetable Couscous

● Spicy Shrimp Pilaf with Kale & Beans

Salads

● Curried Rice Salad

Lunch and Dinner Recipes

Fresh Vegetable Curry *Gluten, Dairy, Soy, & Corn Free*

Serve with brown rice or quinoa

Ingredients:

2 to 3 tablespoons virgin coconut oil

2 to 3 teaspoons finely chopped fresh ginger

4 medium red potatoes, cut into cubes

3 carrots, peeled and sliced

2 teaspoons curry powder


1 teaspoon ground coriander

1/2 teaspoon ground turmeric

1 1/2 to 2 teaspoons of sea salt

6 Roma tomatoes, diced

1 cup water

1 tablespoon arrowroot powder

1/2 pound green beans, trimmed and cut into pieces


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3/4 pound cauliflower, cut into florets

1/2 pound mushrooms, cut in half

3 cloves garlic, crushed

2 cups cooked chickpeas

chopped cilantro for garnish

Directions:

Heat a large skillet over medium to medium-high heat for a few minutes to let the pan heat up.

Add the coconut oil, then the ginger. Saute for about 30 seconds. Then add the potatoes and

carrots. Saute for about 10 to 15 minutes, keeping the heat moderate so they don't start

browning too much or sticking. Then add the spices and sea salt. Stir well and saute for about a

minute more.

Next add the diced tomatoes. Saute for 2 minutes while stirring. Mix the cup of water with the

arrowroot in a small bowl. Use a fork to whisk it together. Add this mixture to the cooking

veggies. Then add the green beans, cauliflower, mushrooms, garlic, and chickpeas. Stir gently.

cover and cook for about 15 minutes, stirring occasionally. Serve over brown rice or quinoa and

garnish with chopped cilantro.

Source: www.nourishingmeals.com/2010/06/fresh-vegetable-curry.html

Bean, Corn and Squash Stew*Gluten, Dairy & Soy Free*

Ingredients:

2 cans of organic pinto beans

3 cups water

2 cloves garlic

2 teaspoons dried oregano

1 teaspoon cumin seeds


1 tablespoon extra virgin olive oil or virgin coconut oil

1 medium onion, chopped

1 1/2 teaspoons sea salt

2-3 cloves garlic, minced

2-3 cups winter squash, cut in chunks


25




14-oz can chopped tomatoes

1 1/2 cups fresh or frozen corn*Substitute diced red or yellow bell pepper for corn-free option*

Directions:

In a large pot, quickly dry-toast oregano, cumin seeds, and cinnamon for about 30 seconds. Add

oil, onion, salt, and garlic; sauté until onions are soft. Add squash, tomatoes, and chili powder

and cook for about 20 minutes, until squash is soft. Add some water if the mixture seems dry.

Add beans and corn; simmer until corn is tender. Season to taste. Serve hot

Adapted from: http://mothering.com/recipes/three-sisters-stew

Quick and Easy Indian Vegetarian Gujarati *Gluten, Dairy, Soy, & Corn Free*

Serve with brown rice.

Ingredients:

2 tablespoons coconut oil

2 medium tomatoes sliced

1 teaspoon each of turmeric, coriander and cumin powders

2 medium potatoes peeled and sliced

2 medium eggplants sliced (Lightweight preferred.)

4 tablespoons water

sugar and salt to taste

Chopped cilantro leaves to garnish

Directions:

Heat oil in a microwave-safe bowl on high power for about 1 minute.

Add the tomatoes, spices and sugar to taste. Microwave uncovered for about 3 minutes or till

the tomatoes are soft. Add potatoes and eggplants. Microwave uncovered for about 2 minutes.

Sprinkle the water and salt. Mix well and microwave covered for about 5 minutes (stirring

mid-way) or till the vegetables are cooked. Allow the dish to stand for about 5 minutes before

serving. Serve garnished with finely chopped coriander leaves.Ideally,

Black Bean and Sweet Potato Enchiladas *Soy, & Corn Free*

Ingredients:


26




2 teaspoons virgin coconut oil

1 small onion, diced

2 sweet potatoes, diced (about 2 1/2 cups)

2 cans black beans with a little water

2 cups chopped greens (kale, spinach, collards etc.)

Sea salt and black pepper to taste

2 cups Enchilada Sauce*Buy a gluten-free sauce for gluten-free option*

8 large whole grain flour tortillas

8 ounces plain yogurt *Substitute with plain coconut yogurt for dairy-free option*

Directions:

Preheat the oven to 375ºF. Heat oil in a large skillet. Add onion and sauté 5 to 10 minutes or

until soft. Add sweet potatoes. Cover and cook for about 10 minutes or until tender. Stir in

beans and greens. Cover and heat for about 5 minutes until the greens are wilted. Add a little

water if necessary to prevent scorching. Season with sea salt and pepper to taste. Cover bottom

of 9 x 13-inch baking dish with about 1/3 cup of enchilada sauce. Place the tortilla on a flat

surface. Scoop a line of filling across the width of tortilla or mountain bread about 2 inches from

the bottom. Spoon yogurt across the filling. Roll enchilada up and place in pan, seam side down.

Repeat until all filling has been used. Cover enchiladas with remaining sauce. Cover the pan and

bake for 20 minutes.

Makes 8 servings

Source: http://mothering.com/recipes/black-bean-and-sweet-potato-enchiladas

Easy Grilled Salmon Recipe *Dairy, & Corn Free*

Ingredients:

1 1/2 to 3 pounds wild Alaskan salmon fillets, skin-on (about 1/3 to 1/2 pound per person)

1 Tbsp Extra Virgin Olive Oil

Marinade:

3/4 cup soy sauce *Substitute with soy-free and gluten-free soy sauce like Coconut Secret

Coconut Aminos Soy-Free Seasoning Sauce. Available on Amazon.*


27




4 garlic cloves, minced

2 Tbsp minced fresh ginger

2 Tbsp vegetable oil

¼ cup of minced green onions

2 Tbsp brown sugar (or less) (optional)

¼ cup mirin or seasoned rice vinegar (optional)

Directions:

Heat 1 tsp. of olive oil in a large pan at medium-high heat.

Place the fillet in the pan and let it cook.

Flip the fillet over with a spatula after five to seven minutes.

Cook the other side for five to seven minutes, then remove the salmon from the pan. It should

have no pink on the inside.

25-Minute Tunisian Vegetable Couscous *Dairy, Soy, & Corn Free*

Ingredients:

1 tablespoon olive oil

1 red onion, chopped

1 zucchini, coarsely chopped

1 yellow squash, coarsely chopped

1 carrot, coarsely chopped

1 red bell pepper, coarsely chopped

1 yellow bell pepper, coarsely chopped

1/2 cup sliced baby portabella mushrooms

4 cups vegetable broth

1/2 teaspoon smoked sweet paprika

1/4 teaspoon ground cardamom

1/4 teaspoon salt

1 tablespoon chopped fresh cilantro

1 (16 ounce) can chickpeas, drained

2 Roma tomatoes, sliced

2 cups dry couscous *Couscous is NOT gluten-free. You can substitute quinoa but will have to

adjust the cooking directions accordingly.*

1 teaspoon grated orange zest


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1 tablespoon finely chopped toasted almonds (optional)

Directions:

Heat oil in a large pot over medium-low heat. Place onion, zucchini, yellow squash, and carrot in

a pot and cook, stirring occasionally, until onions begin to soften and turn translucent, about 5

minutes. Stir in the red and yellow peppers and mushrooms; cook for another 3 minutes.

Vegetables should still be firm.

Pour in the vegetable stock and season with paprika, cardamom, salt, and cilantro. Bring

mixture to a boil; reduce heat to low. Stir in chickpeas and tomatoes. Slowly pour in the

couscous; stir. Cover the pot immediately and remove from the heat. Let stand, covered, for 5

minutes. Fluff couscous with a fork. The couscous should have absorbed about half the cooking

liquid.

Serve at slightly warmer than room temperature. Garnish with orange zest and almonds.

Source: www.allrecipes.com/recipe/25-minute-tunisian-vegetable-couscous/detail.aspx

Spicy Shrimp Pilaf with Kale & Beans *Gluten, Dairy, Soy, & Corn Free*

Note: Be sure to start with cooked brown rice

Ingredients:

1 ½ pound medium shrimp, peeled, deveined, rinsed with water and patted dry (keep the tails

on) You can substitute frozen shrimp.

2 tablespoons all-natural taco seasoning *choose a gluten-free brand*

2 tablespoons cold-pressed extra virgin olive oil, divided

6 cloves crushed garlic

Juice from 1 whole lime

2 shallots, finely chopped (can substitute onions)

3 cups chopped kale

1 can (14.5 ounces) organic diced tomatoes, drained

½ cup chopped pitted green olives (for the best-tasting olives look for fresh olives in your

supermarket olive bar)

1 can (14.5 ounces) organic white beans or pinto beans, rinsed and drained

2 cups cooked whole grain red rice, black rice or short grain brown rice


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Season shrimp with 1 tablespoon taco seasoning and toss to coat each piece of shrimp evenly in

the seasoning. Heat 1 tablespoon of oil in a large, heavy skillet over medium-heat. Add garlic

and cook for about 1 minute, until softened but not browned. Add the shrimp and cook for 1 to

2 minutes per side, until the shrimps are pink and firm (do not overcook the shrimp or they will

be undesirably rubbery!) Squeeze lime juice on top of the shrimp and remove shrimp from the

skillet with a slotted spoon. Set shrimp aside.

Add the remaining 1 tablespoon of oil to the “dirty” skillet and heat over medium-heat; add the

shallots and cook for 1 to 2 minutes, until slightly softened. Add the kale and stir-fry for 1 or 2

minutes, until just wilted. Add the tomatoes and cook for 3 or 4 minutes

Add the beans, rice and remaining 1 tablespoon of taco seasoning and mix all ingredients

together until well-blended. Cook, stirring frequently, for about 5 minutes, until rice is warm.

Add the shrimp back to the skillet and mix in with the rest of the ingredients. Serve warm.

Source: www.cleancuisineandmore.com/20-minute-dinner/

SALADS

NOTE: When eating salads, pair them with a cup of hot tea and/or a serving of soup

Curried Rice Salad *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

3/4 cup golden raisins

1/2 cup chopped almonds, toasted

3 tablespoons chopped fresh cilantro

Directions:

Place rice, raisins, almonds, and cilantro in a large bowl. Pour dressing over rice mixture. Toss

until coated. Chill at least one hour before serving. Top with Honey Curry Dressing.

Dressing:

2 tablespoons lemon juice


30

http://www.mothering.com/recipes/honey-curry-dressing




2 cloves garlic, crushed

2 teaspoons curry powder

1/4 teaspoon ground cumin

1/2 teaspoon ground turmeric

1/4 teaspoon powdered ginger

1 tablespoon honey

4 tablespoons olive, grape seed, or safflower oil

1 tablespoon toasted sesame oil

Whisk dressing ingredients together. Or place in a jar and shake until combined.

Source:http://mothering.com/recipes/curried-rice-salad

Phase 2

***Note in Phase 2, it is recommended to eat more red meat proteins to replenish iron loss from

menses and build the uterine lining and eggs.

Lunch and Dinner

● Beef Stroganoff

● 10 Minute Vegan Burger

● Vegetable Kitcheree

● Broccoli Beef Recipe

● Mexican Corn and Bean Salad with Grilled Pork

● Herbed Baked Oysters Recipe

● Nutty Sweet Potato Cutlets Coated with Sesame Seeds

● Bread Rolls with Potato Filling

● Green Eggs & Ham Frittata

Salads

NOTE: When eating salads, pair them with a cup of hot tea and/or a serving of soup.


31




● Bean Sprouts and Broccoli Slaw Salad with Coconut-Ginger Dressing

● Fruit Salad with Hemp Seeds and Cacao Nibs

● Black Bean Salad with Mango


Lunch and Dinner

Beef Stroganoff *Gluten, Soy, & Corn Free*

It helps to cut thin strips of the beef by putting the meat into the freezer for 20 to 30 minutes

first. Serve over brown rice or potatoes.

Ingredients:

6 Tbsp organic butter *Substitute with cooking oil like sunflower oil for dairy-free option*

1 pound of organic grass-fed top sirloin or tenderloin, cut thin into 1-inch wide by 2 1/2-inch

long strips

1/3 cup chopped shallots (can substitute onions)

1/2 pound cremini mushrooms, sliced

Salt to taste

Pepper to taste

1/8 teaspoon nutmeg

1/2 teaspoon of dry tarragon or 2 teaspoons of chopped fresh tarragon

1 cup of plain whole milk yogurt at room temperature *Substitute with plain coconut yogurt for

a dairy-free option.

Directions

Melt 3 Tbsp of butter in a large skillet on medium heat. Increase the heat to high/med-high and

add the strips of beef. You want to cook the beef quickly, browning on each side, so the temp

needs to be high enough to brown the beef, but not so high as to burn the butter. You may need

to work in batches. While cooking the beef, sprinkle it with some salt and pepper. When both

sides are browned, remove the beef to a bowl and set aside.

In the same pan, reduce the heat to medium and add the shallots. Cook the shallots for a

minute or two, allowing them to soak up any meat drippings. Remove the shallots to the same

bowl as the meat and set aside.


32




In the same pan, melt another 3 Tbsp of butter. Increase heat to medium high and add the

mushrooms. Cook, stirring occasionally for about 4 minutes. While cooking, sprinkle the nutmeg

and the tarragon on the mushrooms.

Reduce the heat to low and add the yogurt to the mushrooms. Mix in the yogurt thoroughly. Do

not let it come to a simmer or boil. Stir in the beef and shallots. Add salt and pepper to taste.

Adapted from: http://www.simplyrecipes.com/recipes/beef_stroganoff/

10 Minute Vegan Burger *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1/2 cup raw sunflower seeds

1/2 cup raw macadamia nuts

1/4 cup ground flaxseeds

2 teaspoons virgin coconut oil

1/2 inch fresh ginger root

2 cloves garlic, peeled

2 tablespoons fresh lime juice

2 tablespoons fresh cilantro or parsley

1 teaspoon curry powder

Sea salt to taste

1. Put all ingredients into a food processor. Process until well blended. Form into 2 patties. Eat

and enjoy!

Adapted from: http://cleancuisineandmore.com/vegan-burger/

Vegetable Kitcheree *Gluten, Dairy, Soy, & Corn Free*

Kitcheree is an Indian stew-like meal made from mung beans and brown rice. Spices and

vegetables make up the remaining ingredients which can vary widely.

Ingredients:

2 tablespoons virgin coconut oil or olive oil


33




2 tablespoons finely chopped fresh ginger

1 tablespoon black mustard seeds

1 tablespoon cumin seeds

2 cups brown jasmine or basmati rice, rinsed

2 cups dry mung beans, rinsed

3 to 4 large carrots, cut into large chunks

1 ½ teaspoons turmeric

½ teaspoon ground coriander

8 to 10 cups water

4 cups finely chopped kale or spinach

1 to 2 cups fresh or frozen peas

3 medium tomatoes, chopped

½ cup chopped cilantro

2 to 3 teaspoons sea salt

dollop of chilled coconut milk, for garnish

Heat oil in an 8-quart pot. Add ginger, mustard seeds, cumin seeds, and chili flakes, gently sauté

over medium heat until the seeds begin to pop.

Then add the mung beans, rice, carrots, turmeric, and coriander. Stir together a bit so the spices

evenly coat the rice and beans. Then add the water (start with 8 cups and add more after the

stew is cooked 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, tomatoes, peas, cilantro, and salt.

Stir until just mixed. Turn off heat, cover, and let stand for about 5 minutes. The tender

vegetables will just barely cook in the hot stew. Add more salt to taste if necessary. Serve hot

and enjoy!

SOURCE: http://www.nourishingmeals.com/2009/09/summer-vegetable-kitcheree.html

Broccoli Beef Recipe *Dairy-Free*


34




Ingredients:

3/4 pound organic grass-fed flank or sirloin, sliced thinly across the grain

3/4 pound broccoli florets

2 tablespoons high-heat cooking oil

2 cloves garlic, very finely minced or crushed

1 teaspoon cornstarch, dissolved in 1 tablespoon water *Substitute with arrowroot for corn-free

option.

Marinade:

1 teaspoon soy sauce *Substitute with soy-free and gluten-free soy sauce like Coconut Secret


1 teaspoon Chinese rice wine (or dry sherry)

1/2 teaspoon cornstarch *Substitute with arrowroot for corn-free option.

1/8 teaspoon freshly ground black pepper

Sauce:

2 tablespoons oyster sauce *Gluten and soy-free brand*

1 teaspoon Chinese rice wine (or dry sherry)

1 tablespoon soy sauce *Substitute with soy-free and gluten-free soy sauce like Coconut Secret


1/4 cup chicken broth

Directions:

Marinate the beef: Stir together the beef marinade ingredients in a medium bowl. Add the beef

slices and stir until coated. Let stand for 10 minutes

Prepare the sauce: Stir together the sauce ingredients in a small bowl.

Blanch the broccoli: Cook the broccoli in a small pot of boiling, salted water until tender-crisp,

about 2 minutes. Drain thoroughly.

Heat a large frying pan or wok over high heat until a bead of water sizzles and instantly

evaporates upon contact. Add the cooking oil and swirl to coat. Add the beef and immediately

spread the beef out all over the surface of the wok or pan in a single layer (preferably not


35




touching). Let the beef fry undisturbed for 1 minute. Flip the beef slices over, add the garlic to

the pan and fry for an additional 30 seconds to 1 minute until no longer pink. Pour in the sauce,

add the blanched broccoli and bring to a boil. Pour in the dissolved cornstarch and cook,

stirring, until the sauce boils and thickens, 30 seconds.

SOURCE: http://www.simplyrecipes.com/recipes/broccoli_beef/

Mexican Corn and Bean Salad with Grilled Pork *Gluten, Dairy, Soy & Free*

Ingredients:

1 tsp ground cumin

4 (125g each) pork loin steaks (no antibiotics or hormones added. Organic if available.)

Olive oil spray

2 corn cobs of fresh corn kernels or 1 cup frozen corn *Substitute 1 cup of diced yellow bell

pepper*

1 cup cherry tomatoes, halved

1 medium onion thinly sliced

1 can red kidney beans, rinsed, drained

1 tbs fresh lime juice

1/4 cup chopped fresh cilantro

1/2 avocado, peeled, coarsely chopped

Fresh cilantro sprigs, to serve

Directions:

Combine the cumin and chilli in a bowl. Sprinkle over each side of the pork. Preheat a chargrill

on medium-high. Spray with oil. Cook the pork for 3-4 minutes each side for medium-well or

until cooked to your liking. Transfer to a plate. Cover loosely with foil and set aside for 3 minutes

to rest.

Meanwhile, heat a non-stick frying pan over high heat. Spray with oil. Cook corn, stirring, for 3-4

minutes or until golden. Add the tomato, onions and beans and cook, stirring occasionally, for

2-3 minutes or until the tomato just starts to soften. Stir in the lime juice and chopped cilantro.


36




Slice the pork. Divide corn mixture among serving dishes. Top with pork and avocado. Season

with pepper. Top with fresh cilantro.

Adapted from:www.taste.com.au/recipes/27119/mexican+corn+bean+salad+with+grilled+pork

Herbed Baked Oysters Recipe *Soy & Corn Free*

Ingredients:

24 fresh oysters.

¾ cup of breadcrumbs.*gluten-free brand for gluten-free option.

2 cloves garlic, chopped.

1 teaspoon of Dijon mustard.

1 teaspoon of olive oil.

½ teaspoon of fresh thyme, chopped.

½ teaspoon of fresh basil, chopped.

¼ teaspoon of fresh marjoram, chopped.

Zest of one lemon.

2 tablespoons of grated Parmesan cheese. *omit for dairy-free option

Directions:

Shuck the oysters and set aside on the half shell. Discard the remaining shells.

In a bowl, mix the breadcrumbs, garlic, mustard, olive oil, thyme, basil, marjoram, lemon zest

and Parmesan.

Top each oyster with about 1 teaspoon of the breadcrumb mixture and place the oysters on a

baking sheet. Cook under a high broiler (grill) for about 6 minutes or until the oysters are crispy

and golden brown.

Serve the hot, with a wedge of lemon and your favorite hot pepper sauce on the side.

Source: http://www.oysterrecipes.org/herbed-baked-oysters.html

Nutty Sweet Potato Cutlets Coated with Sesame Seeds *Dairy, Soy, & Corn Free*

Serve with soup or salad for a main course.


37




Ingredients:

2 medium sized sweet potatoes

2 small potatoes

1 cup finely chopped vegetables of your choice (tomatoes, squash, carrots, etc.)

½ cup nuts (cashews, walnuts, almonds)

1 tsp cumin

sea salt to taste

chopped fresh cilantro leaves

2 tbsp sesame seeds

Bread crumbs *gluten-free brand for gluten-free option

Virgin coconut oil for frying

Directions:

Wash sweet potatoes and potatoes thoroughly and boil. Take care not to boil too much. These

should be just soft to touch. Remove their skin and mash. Add vegetables, nuts, cumin and

cilantro. Add bread crumbs and mix thoroughly. Shape them in desired shape and roll in sesame

seeds and press so that these stick to the surface. Sesame seeds add a special nutty flavour to

these cutlets. Deep fry cutlets in hot oil till golden brown.

If you are not in the mood for deep fried food, you can shallow fry these cutlets.

Serve hot with ketchup.

Tips: Always drain fried snacks on paper napkins first to remove excess oil. Do not boil

vegetables too much. They should be just tender to touch. Oil for frying should not be too hot

for cutlets to fry evenly.

Adapted from:

www.whatscookingmom.in/nutty-sweet-potato-cutlets-coated-with-sesame-seeds/

http://www.whattoexpect.com/pregnancy/eating-well/week-3/fertile-foods.aspx

Green Eggs & Ham Frittata *Gluten, Soy & Corn Free*

Ingredients:

8 large eggs

1 1/2 teaspoons dried dill


38




1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

2 tablespoons extra-virgin olive oil

2 leeks, white and light green parts only, diced

1 5-ounce bag baby spinach, chopped

1/2 cup diced ham

1/2 cup shredded havarti or Muenster cheese *omit for dairy-free option or choose dairy-free,

soy-free cheese*

Directions:

Position rack in upper third of oven; preheat to 450°F.

Whisk eggs, dill, salt and pepper in a medium bowl. Heat oil in a large ovenproof nonstick skillet

over medium heat. Add leeks; cook, stirring, until softened, about 4 minutes. Add spinach and

ham; cook, stirring, until the spinach is wilted, about 1 minute.

Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so the

uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes. Sprinkle

cheese on top, transfer the pan to the oven and bake until the eggs are set, 6 to 8 minutes. Let

rest for about 3 minutes before serving. Serve hot or cold.

SOURCE: http://www.eatingwell.com/recipes/green_eggs_ham_frittata.html

Bread Rolls with Potato Filling *Gluten, Dairy, Soy, & Corn Free*

Suggest serving with salad or soup.

Makes 10 Bread rolls

Ingredients:

10 sprouted grain bread slices *substitute gluten-free bread for gluten-free option*

4 medium sized boiled potatoes

1 tsp grated gingers

2 tbsp oil

½ tsp fennel seeds

½ tsp cumin

salt to taste


39




½ cup chopped nuts

¼ cup raisins

Cilantro leaves to garnish

Coconut oil for frying

Filling Directions:

Chop the boiled potatoes. Heat the oil. Add fennel seeds. When they start to crackle, add ginger.

Next add potatoes, nuts and all the spices. Let it cook for 2 minutes. Switch off the heat and add

fresh cilantro leaves. Cool the mixture before filling in the bread rolls.

Bread Roll Directions:

Soak the bread slices in a bowl for 30 seconds. Squeeze out extra water by pressing a slice in

your palms. Put a spoon of potato mixture on the slice. Gently shape into a roll with your hands.

Heat oil and deep fry the rolls on medium flame till golden brown.

Serve hot with sauce or mint chutney.

Adapted from: http://whatscookingmom.in/bread-rolls-with-potato-filling/

Salads

NOTE: When eating salads, pair them with a cup of hot tea and/or a serving of soup.

Bean Sprouts and Broccoli Slaw Salad with Coconut-Ginger Dressing *Gluten, Dairy & Corn

Free*

Ingredients:

Sauce:

1/4 cup plus one tablespoon toasted coconut (reserve 1 tbsp. for garnish)

1 tablespoon peeled and coarsely chopped ginger

1 tablespoon chopped green onion (shallots may also be used)

1/3 cup vegetable broth

1/8 cup seasoned rice vinegar

3 tbsp raw honey

2 teaspoons soy sauce *Substitute with soy-free and gluten-free soy sauce like Coconut Secret



40




Salad:

4 cups mung bean sprouts

4 cups broccoli slaw (shredded broccoli stems, cabbage, and carrots)

1/2 cup slivered red bell pepper

Toast the coconut and set one tablespoon of it aside. Place the other 1/4 cup of toasted coconut

into the blender along with the other sauce ingredients. Blend until relatively smooth, scraping

the sides of the blender as needed.

Bring a large pot of water to boil; once it’s boiling, add the mung bean sprouts, cover, and cook

for 2 minutes after the water returns to a boil. Drain them immediately in a colander and rinse

with cold water. Shake them dry.

Combine the sprouts, broccoli slaw, and red pepper in a large bowl and toss with the dressing.

Refrigerate until ready to serve (the longer, the more flavorful). Garnish with reserved coconut

just before serving.

SOURCE: http://blog.fatfreevegan.com/2006/03/bean-sprouts-and-broccoli-slaw-salad.html

Fruit Salad with Hemp Seeds and Cacao Nibs *Gluten, Dairy, Soy, & Corn Free*

Remember to always use organic produce!

Mix the following:

blackberries

blueberries

apples, cored and diced

pears, cored and diced

avocados, diced

pomegranate seeds

finely diced fresh ginger

raw cashews

brazil nuts


41




almonds

hemp seeds

raw cacao nibs

If you prefer, mix in plain organic whole yogurt.

Black Bean Salad with Mango *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

2 chopped mangos

1 red bell pepper, finely chopped

1/4 red onion, finely diced

1/2 cup finely chopped fresh cilantro

1 firm avocado, chopped

1 finely chopped jalapeno

1 can (15.5 ounces) organic black beans

1/2 teaspoon cumin

Sea salt, to taste

1 firm avocado, chopped

2 tablespoons lime juice

2 teaspoons extra virgin olive oil

In a large bowl, combine the chopped mango, red bell pepper, onion and jalapeno. Lightly toss.

Gently stir in the cilantro and black beans. Season with cumin and salt to taste. Fold in the

avocado and drizzle with olive oil and lime juice. Let sit for 5 to 10 minutes before serving.

Adapted from: http://cleancuisineandmore.com/black-bean-salad/

Mayo-Free Egg Salad *Gluten, Milk Dairy, Soy, & Corn Free*

2 organic eggs with Omegas, hard boiled and chopped

2 tablespoons store-bought hummus (look for one made with extra virgin olive oil)

1/4 teaspoon Dijon mustard


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1/4 cup finely chopped parsley, dill, or tarragon, depending on your preference

1/4 cup finely chopped celery

Sea salt, to taste

Freshly ground black pepper

Directions:

In a large bowl, combine the egg, hummus, mustard, herbs, celery and salt and pepper. Mash

well with a fork or wooden spoon.

Serve on sprouted-grain or gluten-free bread as a sandwich or over crisp lettuce as a salad.

Phase 3

***Note in Phase 3, it is recommended to eat more soups and warming foods and less salads.

Lunch and Dinner

● Quinoa and Black Beans

● Chicken Salad with Roasted Bell Peppers and Toasted Almonds Recipe

● Moroccan Lamb Recipe with Couscous or Millet

● Winter Root Stew

● Peanut Noodles with Shredded Chicken & Vegetables

● Rosemary Chicken and Vegetables

● Chicken Parmesan

Salad



43




Lunch and Dinner

Quinoa and Black Beans *Gluten, Dairy, & Soy Free*

Ingredients:

1 teaspoon vegetable oil

1 onion, chopped

3 cloves garlic, peeled and chopped

3/4 cup uncooked quinoa

1 1/2 cups vegetable broth


1/4 teaspoon cayenne pepper

salt and pepper to taste

1 cup frozen corn kernels *substitute 1 cup diced yellow bell pepper for corn-free option*

2 (15 ounce) cans black beans, rinsed and drained

Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute

until lightly browned.

Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne

pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20

minutes,

Stir frozen corn into the saucepan, and continue to simmer for about 5 minutes until heated

through. Mix in the black beans and cilantro.

Source: http://allrecipes.com/recipe/quinoa-and-black-beans/

Chicken Salad with Roasted Bell Peppers and Toasted Almonds Recipe *Gluten, Dairy, Soy, &

Corn Free*

Ingredients:

4 organic skinless chicken breasts (about 2 pounds total)


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4 bay leaves

1 quart organic chicken stock

2 garlic cloves, finely chopped

1 cup unsalted, toasted almonds, finely chopped

1/2 large red onion, chopped

1/2 cup parsley, chopped

1 8-ounce jar roasted red peppers

3 Tbsp apple cider vinegar

1/2 cup extra virgin olive oil

Salt and pepper to taste

Ingredients:

Put the bay leaves and the chicken stock in a pot with a lid and bring the stock to a simmer. Add

the chicken breasts to the pot. Return the stock to a simmer. Cover the pot. Turn off the heat.

Let the chicken steep in the stock for 30 minutes to an hour.

While the chicken is cooking, chop the other ingredients—garlic, almonds, onion, parsley,

roasted red bell peppers—and add to a large bowl. Sprinkle a little salt over the mixture and

add the oil and vinegar. Toss to combine.

When the chicken breasts are cooked, remove them from the stock (which you can reuse if you

bring it to a boil again) and let them cool. When they are cool enough to handle, shred the

chicken breasts into bite-sized pieces by hand. Mix the chicken pieces in with the rest of the

ingredients and serve chilled or at room temperature.

Source:

http://www.simplyrecipes.com/recipes/chicken_salad_with_roasted_bell_peppers_and_toaste

d_almonds/

Moroccan Lamb Recipe with Couscous or Millet *Gluten, Dairy, Soy, & Corn Free*

Cutting meat is easier if meat is placed in the freezer for 15 to 45 minutes first.

Ingredients:

1 1/2 pounds grass-fed lamb shoulder, trimmed of all visible fat

2 tablespoons plus 1 teaspoon extra virgin olive oil, divided


45




2 teaspoons cinnamon, divided

3 teaspoons cumin, divided

3 teaspoons freshly grated ginger, divided

Juice from 2 whole limes, divided

Unrefined sea salt, to taste

1 large Spanish onion, finely chopped

4 large carrots, peeled and cut into thin rounds

1 fennel bulb, cut lengthwise into 1/2-inch slices

1/2 cup white wine

1 cup raisins

1 can (15 ounces) garbanzo beans, rinsed and drained

2 cups cooked millet (or whole wheat couscous if not gluten-free)

Directions:

Cut lamb into ½-inch cubes. Place lamb in a large zip-top bag and add 1 tablespoon extra virgin

olive oil, 1 teaspoon cinnamon, 1 teaspoon cumin, 1 teaspoon ginger, juice from 1 whole lime,

and a bit of sea salt. Transfer lamb to the refrigerator and marinate for 30 minutes or up to 8

hours. When done marinating, remove the lamb from the bag and season on all sides with salt.

Heat a large heavy skillet (preferably cast iron) over medium high heat. Add 1 teaspoon extra

virgin olive oil, 2 teaspoons ginger and garlic; sauté for 30 seconds. Add the lamb and stir-fry for

2 to 3 minutes.

Push the lamb to the outer sides of the skillet and add the remaining tablespoon of oil. Add the

onion, carrots, fennel, remaining teaspoon of cinnamon and remaining 2 teaspoons of cumin;

sauté 3 to 4 minutes, or until vegetables soften. Add the wine, juice from the remaining lime

and raisins; cook until wine reduces and raisins are plump. Fold in the garbanzo beans.

Gently stir in the millet and cook for an additional 2 to 3 minutes, or until the millet is heated

through. Serve warm.

SOURCE:

http://cleancuisineandmore.com/clean-eating-one-dish-recipe-moroccan-lamb-dinner/


46




Winter Root Stew *Gluten, Soy, & Corn Free*

Ingredients:

1 sweet onion, chopped

1 russet potato, peeled and cubed

1 parsnip, peeled and cubed

1 sweet potato, peeled and cubed

1 yam, peeled and cubed

1 fennel bulb, trimmed and cubed

5 cups water, or as needed to cover

2 cubes chicken bouillon

1/2 cup heavy whipping cream *Substitute with ½ cup coconut milk for dairy-free option*

1 tablespoon salt, or to taste

1 tablespoon sour cream, divided *Omit for dairy-free option*

Directions:

Place onion, potato, parsnip, sweet potato, yam, and fennel cubes into a large saucepan and

add water to cover. Bring to a boil and stir in chicken bouillon cubes. Reduce heat to medium

and simmer until vegetables are tender, about 30 minutes. Drain and reserve cooking broth.

Place vegetables and 1 cup of reserved broth into a blender, cover, and blend until smooth. Pour

in cream and add salt to the soup. Pulse several times to combine. If the soup is too thick, blend

in more broth. Serve in bowls topped with a small dollop of sour cream.

Source: http://allrecipes.com/recipe/winter-root-soup/detail.aspx

Peanut Noodles with Shredded Chicken & Vegetables *Gluten, Dairy & Corn Free*

Ingredients:

1 pound organic boneless, skinless chicken breasts

1/2 cup smooth organic natural peanut butter


47




2 tablespoons reduced-sodium soy sauce *Substitute with soy-free and gluten-free soy sauce

like Coconut Secret Coconut Aminos Soy-Free Seasoning Sauce. Available on Amazon.*

2 teaspoons minced garlic

1 1/2 teaspoons chili-garlic sauce

1 teaspoon minced fresh ginger

8 ounces whole-wheat spaghetti

1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

Directions:

Put a large pot of water on to boil for cooking pasta.

Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a

boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in

the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to

handle, shred into bite-size strips.

Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.

Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the

package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1

minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with

cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta,

vegetables and chicken; toss well to coat. Serve warm or chilled.

Source:

www.eatingwell.com/recipes/peanut_noodles_with_shredded_chicken_vegetables.html

Rosemary Chicken and Vegetables *Dairy & Soy Free*

Ingredients:

4 medium organic skinless boneless chicken breast halves (about 1 ¼ pounds total)

½ teaspoon lemon-pepper seasoning

2 Tablespoons olive oil

1 teaspoon minced garlic

2 medium zucchini sliced ¼ inch thick (2 ½ cups)


48




½ cup apple cider or juice

½ teaspoon dried rosemary, crushed

1 9 ounce package refrigerated whole wheat linguine *substitute with gluten-free brown rice

linguine for gluten-free option*

2 Tablespoons dry white wine

2 teaspoons cornstarch *substitute with arrowroot powder for corn-free option*

12 cherry tomatoes, halved

Directions:

Sprinkle chicken with lemon-pepper seasoning. In a large skillet, heat oil over medium heat.

Add chicken, cook over medium heat for 8 to 10 minutes (until chicken is no longer pink inside),

turning once during cooking. Place cooked chicken on a platter and cover to keep warm.

Add garlic to the skillet; cook for 15 seconds. Add zucchini, apple juice, and rosemary.

Bring to boiling, reduce heat. Cover and simmer for 2 minutes.

Meanwhile, cook pasta according to package directions; drain.

In a small bowl combine wine and cornstarch; add to zucchini mixture in skillet.

Cook and stir until thickened and bubbly, cook for 2 minutes more. Stir in tomatoes.

Source:

www.momswhothink.com/quick-and-easy-dinner-recipes/rosemary-chicken-and-vegetables.ht

ml

Iraqi Eggplant Casserole *Gluten, Dairy, Soy, & Corn Free*

Ingredients

2 eggplants (sliced)

2 potatoes (sliced)

1 onion

400 grams ground lamb

2 tomatoes


49




3 tbsps tomato paste

3 garlic cloves

1 tbsp parsley (finely chopped)

1 tbsp paprika (ground)

salt

pepper

virgin coconut oil (frying)

2 cups water

Directions:

Fry eggplants, potatoes and onion rings in hot oil.Mix the ground meat with paprika powder,

salt and pepper and form little meat-balls, about 20 pieces. Fry the meat-balls in hot oil.

Layer ingredients in a large baking dish in this order: Eggplants, potatoes, onions, tomatoes,

meatballs.

Mix the water together with tomato paste, chopped parsley, garlic, pepper and about 3

teaspoons salt. Pour the liquid over the vegetables and the meatballs.

Bake in the oven at 200°C, for about one hour. Cover if necessary.

Serve with cooked brown rice or whole grain pita bread and some crumbled feta-cheese!

Source: http://www.food.com/recipe/iraqi-eggplant-casserole-229648?oc=linkback

Chicken Parmesan *Soy & Corn Free*, Not recommended for elimination diet.

Ingredients:

4 chicken cutlets (see note)

Salt and pepper

3 Tbsp flour

1 large egg, beaten

1 1/2 C panko bread crumbs

3/4 C coarsely grated mozzarella cheese

1/4 C grated Parmesan cheese


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16 oz. brown rice pasta (Spaghetti or Linguine)

Quick Tomato Sauce Ingredients:

2 - 3 cloves of garlic, minced or pressed

2 Tbsp olive oil

28 oz. diced tomatoes or whole tomatoes crushed

1 small onion, finely diced

1/2 tsp dried Italian herb mix

1/4 tsp sugar

1/2 C basil leaves (optional)

Salt and pepper to taste

Heat olive oil over medium heat in a large saucepan and add the onions. Cook until the onions

are soft and translucent, then add the garlic and cook until fragrant, about 30 seconds to a

minute. Add the tomatoes, dried herbs, sugar, black pepper and simmer until the sauce

thickens. Salt to taste. Keep warm and set aside.

Begin boiling water for the pasta. Meanwhile, beat the egg, and prepare two trays for the flour

and the panko bread crumbs.

Salt and pepper the chicken cutlets. Lightly dredge them in flour, patting off the excess, then dip

into the beaten egg, then press and coat both sides with panko. Set aside until all cutlets are

breaded.

Preheat broiler (Can use your toaster oven). Add your pasta and some salt to the boiling water.

Cook the chicken while the pasta is boiling.

Heat 2 tbsp of vegetable oil in a nonstick skillet over medium high heat. Pan fry the chicken

cutlets until both sides are golden brown, about 2 - 3 minutes per side.

Salad

Mayo-Free Egg Salad *Gluten, Dairy, Soy, & Corn Free*

2 organic eggs with Omegas, hard boiled and chopped


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2 tablespoons store-bought hummus (look for one made with extra virgin olive oil)

1/4 teaspoon Dijon mustard

1/4 cup finely chopped parsley, dill, or tarragon, depending on your preference

1/4 cup finely chopped celery

Sea salt, to taste

Freshly ground black pepper

Directions:

In a large bowl, combine the egg, hummus, mustard, herbs, celery and salt and pepper. Mash

well with a fork or wooden spoon.

Serve on sprouted-grain bread as a sandwich or over crisp lettuce as a salad.

1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and

stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for

at least 1 hour. When ready to serve, stir in spinach, and cook until it wilts. Season to

taste with salt and pepper.

Source:http://allrecipes.com/recipe/lentil-soup/

Phase 4

***Note in Phase 4, it is recommended to eat lighter foods as your body prepares to

menstruate. More salad recipes are provided in this phase. Be sure to pair hot tea and/or soup

with your salads.

Lunch and Dinner

● Glazed Salmon Recipe


52




● Asparagus Salad with Shrimp Recipe

● 30-Minute Dinner with Garbanzo Beans

● Orecchiette with Broccoli Rabe & Chickpeas

● Quick and Easy White Bean Salad Recipe

● Veggie Stir Fry

Salads

● Easy Beet and Fennel Salad

● Arugula Corn Salad

● Avocado Salad with Heirloom Tomatoes Recipe

● 5-Ingredient Fennel, Apple & Green Bean Salad

● Broccoli Salad Recipe

● Strawberry Salad with Candied Pumpkin Seeds and Poppy Seed Vinaigrette

Lunch and Dinner

Glazed Salmon Recipe *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1/2 cup apple cider (not hard cider)

1 1/4 tablespoons honey

4 skinless Wild Alaskan salmon fillets (6 ounces each)

1 teaspoon olive oil

Salt and pepper, to taste

2 lemons, cut in half

1 Tbsp butter

12 ounces fresh baby spinach

1 1/2 tablespoons white wine

Directions:

Preheat the oven to 350°F. Place salmon fillets in a baking dish large enough to hold the salmon

in one layer.


53




In a saucepan over medium-high heat, bring the cider and honey to a boil and let the mixture

bubble steadily until it reduces by half. Pour the cider over the salmon, then let it sit for 10

minutes.

Heat olive oil in a large skillet with an oven-proof handle on medium-high. Sprinkle the flesh

side of the salmon fillets with salt and pepper. Place the fish in the pan. Cook for 2 minutes,

brushing the top with cider glaze so that the fish begins to caramelize.

Turn the salmon fillets over and brush with the remaining cider glaze. Add the lemon halves to

the skillet. Transfer the skillet to the oven. Bake for 6 to 8 minutes or until the salmon flakes

easily when tested with the tip of a knife. When you remove the skillet from the oven take

special care with the very hot handle. I tend to forget that the handle is hot once the skillet is

back on the stove. As a precaution I will melt an ice cube on the handle, or drape a hand towel

on it.

While the salmon is cooking, in another large skillet over medium-high heat, melt the butter.

Add the spinach, salt, and pepper. Cook for 1 minute, or just until the leaves begin to wilt. Pour

the wine over them and continue cooking for 1 to 2 minutes more or until tender.

To serve, drain any excess liquid from the spinach and divide it among 4 plates. Arrange a piece

of salmon on top and garnish with a lemon half. Serves four.

SOURCE: http://www.simplyrecipes.com/recipes/glazed_salmon/

Asparagus Salad with Shrimp Recipe *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1 pound asparagus, woody stem ends removed

1/2 pound pink salad shrimp, cooked, shelled

1/4 cup extra-virgin olive oil

1 garlic clove, minced

1 Tbsp lemon juice (more to taste)

1 Tbsp minced fresh parsley

Salt and black pepper to taste


54




Directions:

Bring a medium pot of water to a boil and salt it well. Add the asparagus to the boiling water

and boil for 3 minutes. Use a slotted spoon to remove the asparagus to a bowl to cool. Add the

shrimp to the pot of boiling water. If they are pre-cooked, remove after 30 seconds—this is just

to warm them. If the shrimp are uncooked, boil them for 2-3 minutes, until cooked through.

Remove the shrimp and add them to a large bowl.

Slice the asparagus spears thinly on the diagonal until you get close to the tip. Cut the asparagus

tips off in one piece. Put the asparagus in the bowl with the shrimp. Add the remaining

ingredients and toss to combine. Add salt and black pepper to taste. Add more lemon juice if

desired, to taste.

Source: www.simplyrecipes.com/recipes/asparagus_salad_with_shrimp/

30-Minute Dinner with Garbanzo Beans *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1 box (2.2 ounces dry) whole grain or brown rice rotini pasta

4 tomatoes

2 tablespoons extra virgin olive oil

4 cloves garlic, minced

5 olive oil packed Spanish anchovies or 2 tablespoons anchovy paste (optional)

1/2 Spanish onion, finely chopped

1 large zucchini, finely chopped

2 large squash, finely chopped

1/4 cup chopped basil

1/2 teaspoon oregano

Sea salt, to taste

Freshly ground black pepper, to taste

1 can (15 ounces) organic garbanzo beans, rinsed and drained

1/2 cup sliced black olives


55




Directions:

Bring a large pot of salted water to a boil. Add the pasta. Carefully add the tomatoes to the

water and boil until the skin begins to split. Remove tomatoes from the water, cool under cold

running water and peel off the skin. Drain the pasta once al dente, about 7-9 minutes. Set pasta

and tomatoes aside.

Heat the oil in a large saucepan over medium heat. Add the garlic, anchovies (or paste) and

onions; sauté 2-3 minutes, or until onions are soft. Add the zucchini and squash; sauté an

additional 2 minutes. Add the tomatoes and mash with a potato mixer. Simmer over low heat

for 20 minutes. Add the basil. Season with oregano, salt and pepper to taste.

Pour the sauce over the pasta. Mix in the beans and olives. Serve at once.

Source: www.cleancuisineandmore.com/30-minute-dinner-idea/

Orecchiette with Broccoli Rabe & Chickpeas *Dairy, Soy, & Corn Free*

Ingredients:

4 ounces whole-wheat orecchiette, or chiocciole (about 1 1/2 cups) *Substitute with gluten-free

pasta)

1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces

3/4 cup organic chicken broth

2 teaspoons all-purpose flour *substitute with all purpose gluten-free flour like Bob’s Red Mill

brand for gluten-free option*

1 tablespoon extra-virgin olive oil

4 large cloves garlic, minced

1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried

1 8-ounce can chickpeas, drained and rinsed

2 teaspoons red-wine vinegar

1/8 teaspoon salt

1/4 teaspoon freshly ground pepper


56




Directions:

Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and

continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3

minutes more. Drain. Rinse and dry the pot.

Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and

rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture.

Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and

the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce,

about 2 minutes.

Source: www.eatingwell.com/recipes/orecchiette_with_broccoli_rabe_chickpeas.html

Quick and Easy White Bean Salad Recipe *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1 14.5-ounce can white beans, drained but not rinsed

2 Tbsp chopped red onion

A squeeze of lemon juice

2 teaspoons wine vinegar (red or white)

1 Tbsp extra virgin olive oil

1/2 teaspoon dry herbs de provence (crumbled) OR 1 teaspoon of some combination of finely

chopped rosemary, tarragon, thyme, and lavender

Salt and freshly ground pepper to taste

Directions:

After you chop up the onion, squeeze a little lemon juice over it and let it sit while preparing the


57




other ingredients. According to my mother, this will take the edge off the onion.

Combine all ingredients into a serving dish. You can serve right away if you want, but if you chill

for a few hours, the flavours will come together better.

Lasts a couple of days in the refrigerator.

Source: www.simplyrecipes.com/recipes/quick_and_easy_white_bean_salad/

Veggie Stir Fry *Gluten & Dairy Free*

Serve with brown rice.

Ingredients:

1 tablespoon cornstarch *substitute with arrowroot powder for corn-free option*

1 1/2 cloves garlic, crushed

2 teaspoons chopped fresh ginger root, divided

1/4 cup vegetable oil, divided

1 small head broccoli, cut into florets

1/2 cup snow peas

3/4 cup julienned carrots

1/2 cup halved green beans

2 tablespoons low-sodium soy sauce *Substitute with soy-free and gluten-free soy sauce like

Coconut Secret Coconut Aminos Soy-Free Seasoning Sauce. Available on Amazon.*

2 1/2 tablespoons water

1/4 cup chopped onion

1/2 tablespoon salt

Directions:

In a large bowl, blend cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons vegetable oil until

cornstarch is dissolved. Mix in broccoli, snow peas, carrots, and green beans, tossing to lightly

coat.

Heat remaining 2 tablespoons of oil in a large skillet or wok over medium heat. Cook vegetables

in oil for 2 minutes, stirring constantly to prevent burning. Stir in soy sauce and water. Mix in


58




onion, salt, and remaining 1 teaspoon ginger. Cook until vegetables are tender but still crisp.

Source: http://allrecipes.com/recipe/ginger-veggie-stir-fry/

SaladsNOTE: When eating salads, pair them with a cup of hot tea and/or a serving of soup

Easy Beet and Fennel Salad *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1 bulb fennel - trimmed, halved, and very thinly sliced

2 cups cooked beets, diced

3 green onions, thinly sliced

1 tablespoon fresh lemon juice

olive oil, or to taste

1/2 cup chopped fresh parsley

1/2 teaspoon lemon zest (optional)

salt and ground black pepper to taste

Directions:

Toss fennel, beets, and green onions together in a salad bowl. Drizzle lemon juice and olive oil

over vegetables and sprinkle parsley and lemon zest on top. Season with salt and black pepper.

Source: allrecipes.com/recipe/fantastically-easy-fennel-salad/detail.aspx

Arugula Salad *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1 cup of diced red peppers

2 cups of chopped arugula (about one bunch)

¼ cup sunflower seeds


59




1/3 cup chopped green onions

1 Tbsp olive oil

1 Tbsp white wine vinegar

1/8 teaspoon ground cumin

Salt and freshly ground black pepper to taste

Directions:

In a medium sized bowl, mix together the corn, chopped arugula, and onions. In a separate

bowl, whisk together the oil, vinegar, salt and pepper, and cumin. Mix dressing into salad just

before serving. Taste and add more vinegar if necessary to balance the sweetness of the corn.

Sprinkle with sunflower seeds.

Source: www.simplyrecipes.com/recipes/arugula_corn_salad_with_bacon/

Avocado Salad with Heirloom Tomatoes Recipe *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1 half avocado, peeled, sliced

1 half ripe heirloom tomato, sliced

A pinch of chopped fresh chives or sliced green onions

Juice from one slice of lemon

A pinch of coarse salt

Directions:

Arrange slices of avocado and tomato on a plate. Sprinkle it with chives, lemon juice, and coarse

salt.


60




5-Ingredient Fennel, Apple & Green Bean Salad *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

2 fennel bulbs, stalks trimmed about 1-inch above the bulb, slice stalks into thin strips (don’t

discard bulbs!)

1 large organic Granny Smith apple, thinly sliced lengthwise

2 cups green beans, end trimmed, cut into 2 1/2 inch pieces

Juice from 1 whole lemon

1-2 tablespoons flax oil (such as Barlean’s) or extra virgin olive oil

Sea salt & freshly ground black pepper, to taste

¼ cup Sunflower Seeds

Prepare a large ice bath.

Bring a large pot of salted water to a boil. Add green beans and cook for 3 minutes. Add fennel

and cook for an additional 2-3 minutes. Drain green beans and fennel and immediately plunge

into an ice bath. Let vegetables sit in ice water for 2-3 minutes. Drain.

Transfer green beans and fennel to a large serving bowl. Pat the vegetables dry with paper

towels. Add the apple slices. Drizzle the lemon juice and oil on top. Toss to coat. Season lightly

with salt and pepper to taste. Serve at room temperature.

Sprinkle sunflower seeds on top of salad.

Source: www.cleancuisineandmore.com/5-ingredient-green-bean-apple-and-fennel-salad/

Broccoli Salad Recipe *Gluten, Dairy, Soy, & Corn Free*

Ingredients:

1 teaspoon salt

5-6 cups fresh broccoli florets (about 1 pound of florets)

1/2 cup toasted slivered almonds


61




1/4 cup of red onion, chopped

1 cup of frozen peas, thawed (or fresh peas if you can get them)

1 cup yogurt

2 tablespoons apple cider vinegar

1/4 cup honey

Directions:

Bring a large pot of water, salted with a teaspoon of salt, to a boil. Add the broccoli florets. Cook

1-2 minutes, depending on how crunchy you want the broccoli. 1 minute will turn the broccoli

bright green, and leave it still pretty crunchy. 2 minutes will cook the broccoli through, but still

firm. Set your timer and do not cook for more than 2 minutes, or the broccoli will get mushy.

Drain the broccoli and immediately put into a bowl of ice water to stop the cooking. Let cool

and drain.

Combine broccoli florets, almonds, crumbled bacon, chopped onion, and peas in a large serving

bowl. In a separate bowl, whisk together mayonnaise, cider vinegar and honey. Add dressing to

the salad and toss to mix well. Chill thoroughly before serving.

Source: www.simplyrecipes.com/recipes/broccoli_salad/

Strawberry Salad with Candied Pumpkin Seeds and Poppy Seed Vinaigrette *Gluten, Dairy, Soy,

& Corn Free*

Ingredients:

Candied Pumpkin Seeds:

1 cup raw pumpkin seeds

2 tablespoons coconut nectar

Salad:

1 head red leaf lettuce, rinsed and spun dry

2 to 3 green onions, sliced into thin rounds

1 pint fresh strawberries, hulled and cut into quarters


62




Dressing:

1/2 cup extra virgin olive oil

6 tablespoons organic red wine vinegar

2 tablespoons honey or coconut nectar

2 tablespoons poppy seeds


Directions:

To make the candied pumpkin seeds, first oil a plate with olive oil( the seeds will stick

otherwise), and set aside. Heat a 10-inch skillet over medium heat; add the seeds and toast

them by keeping them moving in the pan. You can jiggle the pan or use a wooden spoon to do

this. They should puff up and "pop" and turn slightly golden. If they brown, it means your heat

is too high. It should take about 5 minutes depending on your stove. Then turn off the heat and

immediately add the coconut nectar. Stir it into the seeds with a wooden spoon. The nectar

should get stringy and when this happens, remove them from the pan and place onto your oiled

plate. Let them cool completely to crisp up.

To make the salad, tear the lettuce into pieces and place into a salad bowl. Add the green

onions and strawberries. Break up the cooled candied pumpkin seeds and sprinkle over the

salad.

To make the dressing, place all ingredients into a small jar and shake well. Pour desired amount

over salad. Store leftover dressing in the refrigerator for up to 10 days.

SOURCE: www.nourishingmeals.com/2012/07/strawberry-salad-with-candied-pumpkin.html


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http://www.nourishingmeals.com/2012/07/strawberry-salad-with-candied-pumpkin.html




Sample Menus

Phase 1Phase 1 lasts from Day 1 to Day 3 of your menstrual cycle.

Natural, Medicated, IUI, IVF/FET or Donor Egg Cycle:

Breakfast Lunch Dinner Snack

Monday Apple-Spice

Oats

Fresh VegetableCurry

Easy Grilled

Salmon Recipe

Dark Chocolate

Covered

Pomegranate

Seeds

Tuesday Breakfast Bars Bean, Corn and

Squash Stew

Quick and Easy

Indian

Vegetarian

Gujarati

Carob-Banana

Bars

Wednesday Bean and Rice

Breakfast Bowls

with Avocado

Sauce

Black Bean and

Sweet Potato

Enchiladas

25-Minute

Tunisian

Vegetable

Couscous

Healthy Banana

Bread with Chia

Thursday Breakfast

Potatoes and

Veggies

Easy Grilled

Salmon

Spicy Shrimp

Pilaf with Kale &

Beans

The World’s Best

Tasting Healthy

Brownies

Friday Apple-Spice

Oats

Fresh Vegetable

Curry

Bean, Corn and

Squash Stew

Maple Caramel

Corn


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Phase 2Phase 2 lasts from day 4 of your menstrual cycle to ovulation.



Monday Breakfast Bars Green Eggs &

Ham Frittata

Nutty Sweet

Potato Cutlets

Coated with

Sesame Seeds

Healthy Banana

Bread with Chia

Tuesday Bean and Rice

Breakfast Bowls

with Avocado

Sauce

Bread Rolls with

Potato Filling

Black Bean Salad

with Mango

Maple Caramel

Corn

Wednesday Apple-Spice

Oats

Vegetable

Kitcheree

Herbed Baked

Oysters Recipe

The World’s Best

Tasting Healthy

Brownies

Thursday Breakfast Bars 10 Minute

Vegan Burger

Beef Stroganoff Dark Chocolate

Covered

Pomegranate

Seeds

Friday Breakfast

Potatoes and

Veggies

Mexican Corn

and Bean Salad

with Grilled Pork

Broccoli Beef

Recipe

Carob-Banana

Bars

Phase 3


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Phase 3 lasts from ovulation or an IUI and for 7 days following ovulation or an IUI.

Follow Phase 3 recommendations during a Natural, Medicated, and IUI cycle.

During an IVF/FET or Donor Egg Cycle, follow Phase 3 recommendations post-transfer.

Sample menu for a Natural, Medicated, and IUI Cycle:


Monday Breakfast

Potatoes and

Veggies

Quinoa and

Black Beans

Winter Root

Stew

Maple Caramel

Corn

Tuesday Apple-Spice

Oats

Chicken Salad

with Roasted

Bell Peppers and

Toasted

Almonds Recipe

Peanut Noodles

with Shredded

Chicken &

Vegetables

Dark Chocolate

Covered

Pomegranate

Seeds

Wednesday Breakfast Bars Mayo-Free Egg

Salad

Rosemary

Chicken and

Vegetables

The World’s Best

Tasting Healthy

Brownies

Thursday Bean and Rice

Breakfast Bowls

with Avocado

Sauce

Chicken

Parmesan

Moroccan Lamb

Recipe with

Couscous or

Millet

Healthy Banana

Bread with Chia

Friday Breakfast

Potatoes and

Veggies

Lentil Soup Chicken Salad

with Roasted

Bell Peppers and

Toasted

Almonds Recipe

Carob-Banana

Bars

Phase 4Phase 4 lasts from 7 days following ovulation until the onset of your cycle.


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*(Pair salads with a serving of soup, warm grains, warm potato rolls or cup of herbal tea)


Monday Breakfast Bars Avocado Salad

with Heirloom

Tomatoes

Recipe*

30-Minute

Dinner with

Garbanzo Beans

Dark Chocolate

Covered

Pomegranate

Seeds

Tuesday Breakfast

Potatoes and

Veggies

Asparagus Salad

with Shrimp

Recipe

Glazed Salmon

Recipe

Healthy Banana

Bread with Chia

Wednesday Breakfast Bars Arugula Corn

Salad*

Orecchiette with

Broccoli Rabe &

Chickpeas

The World’s Best

Tasting Healthy

Brownies

Thursday Bean and Rice

Breakfast Bowls

with Avocado

Sauce

Quick and Easy

White Bean

Salad Recipe

Asparagus Salad

with Shrimp

Recipe

Maple Caramel

Corn

Friday Apple-Spice

Oats

Easy Beet and

Fennel Salad*

Veggie Stir Fry Carob-Banana

Bars


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PregnancyEat foods from Phase 2 and Phase 3.


Monday Breakfast

Potatoes and

Veggies

Chicken Salad

with Roasted

Bell Peppers and

Toasted

Almonds Recipe

Beef Stroganoff Carob-Banana

Bars

Tuesday Breakfast Bars 10 Minute

Vegan Burger

Winter Root

Stew

Dark Chocolate

Covered

Pomegranate

Seeds

Wednesday Breakfast

Potatoes and

Veggies

Chicken

Parmesan

Broccoli Beef

Recipe

Healthy Banana

Bread with Chia

Thursday Apple-Spice

Oats

Mayo-Free Egg

Salad

Green Eggs &

Ham Frittata

The World’s Best

Tasting Healthy

Brownies

Friday Bean and Rice

Breakfast Bowls

with Avocado

Sauce

Quinoa and

Black Beans

Peanut Noodles

with Shredded

Chicken &

Vegetables

Maple Caramel

Corn


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Pre-Embryo TransferEat foods recommended from Phase 2 to build the uterine lining.


Monday Apple-Spice

Oats

Lentil Soup Bread Rolls with

Potato Filling

Healthy Banana

Bread with Chia

Tuesday Breakfast Bars Curried Carrot

Cauliflower Soup

Mayo-Free Egg

Salad

Carob-Banana

Bars


Breakfast Bowls

with Avocado

Sauce

Bean Sprouts

and Broccoli

Slaw Salad with

Coconut-Ginger

Dressing

Green Eggs &

Ham Frittata

Dark Chocolate

Covered

Pomegranate

Seeds

Thursday Breakfast

Potatoes and

Veggies

Spicy Black-Eyed

Pea Soup

Mexican Corn

and Bean Salad

with Grilled Pork

Healthy Banana

Bread with Chia

Friday Bean and Rice

Breakfast Bowls

with Avocado

Sauce

Black Bean Salad

with Mango

Nutty Sweet

Potato Cutlets

Coated with

Sesame Seeds

The World’s Best

Tasting Healthy

Brownies


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Post-embryo TransferEat foods recommended from Phase 3 to support implantation and early pregnancy.


Monday Apple-Spice

Oats

Chicken Salad

with Roasted

Bell Peppers and

Toasted

Almonds Recipe

Moroccan Lamb

Recipe with

Couscous or

Millet

Carob-Banana

Bars

Tuesday Breakfast Bars Curried Carrot

Cauliflower Soup

Rosemary

Chicken and

Vegetables

Healthy Banana

Bread with Chia


Breakfast Bowls

with Avocado

Sauce

Quinoa and

Black Beans

Peanut Noodles

with Shredded

Chicken &

Vegetables

The World’s Best

Tasting Healthy

Brownies

Thursday Breakfast

Potatoes and

Veggies

Healing Chicken

Ginger Soup

Iraqi Eggplant

Casserole

Dark Chocolate

Covered

Pomegranate

Seeds

Friday Apple-SpiceOats

Russian Cabbage

Borscht

Quinoa and

Black Beans

Maple Caramel

Corn


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Post-Egg RetrievalIf you’re having a fresh embryo transfer following your retrieval, for the day of the retrieval and

1-2 days following (depending on how bloated and sluggish you feel), eat food from Phase 4.

These foods are lighter and easier to digest. Then switch to foods from Phase 2 to build your

lining for the transfer.

Protein-rich soups and stews are easy to digest while also helping to build the lining. Daily bone

broth is excellent at this time.

If you’re having a Frozen Embryo Transfer, eat foods from Phase 4 following your retrieval until

you get your period. Lighter foods will help you to more easily recover from the retrieval.


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