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Recipe Book

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HowYouShopWillDetermineHowYouEat!Thekeytoeatingcleanisbuyingwholefoodsandorganicwheneverpossible.(Reviewthedirtydozenfruitsandveggiesifneeded).Incorporatefruitsandveggiesintoyourmealsaswellashealthyproteinslikechicken,fish,legumes,eggsandnuts.Limityourredmeatconsumptiontolessthan1-2servingsaweekorlessifyoucan.Wetrytocutoutdairywheneverpossible,andsubstitutewithalmondmilkorcoconutmilkandusenutcheesesforcooking.Limitrefinedsugarintakeaswell,substitutingwithhoney,maplesyruporsteviasweetener.AccordingtotheAmericanHeartAssociationanadultwomanshouldconsumenomorethan5teaspoonsofsugaraday,basedonan1,800-dailycalorieallowance.(That’sbarelyhalfa12-oz.canofCoke.)

Groceryshoppingcanbeachorewhensearchingthebestpricesforthebestproduce.Somelocationshavebettervarietiesthanothers,but

maybemoreexpensivethantheonestopshop(conveniencesometimesmaywinovercostwhenlifegetssuperbusy.)Sadly,itisarealitythatwholeorganicfoodsdocostmorethanthesuperprocessed,GMOcounterpart.But,knowingweareeatingforourfutureissavingusmoneyinthelongrun.

Buyingfreshmeansfoodspoilsmorequicklythanbuyingaboxoracanoffood,soventuringtothemarketahandfuloftimesaweekisnecessary.Thekeytosmart,efficientandcosteffectiveshoppingisplanningyourmealsinadvance.(Also,makingmealsinadvanceandfreezingthemtoeatonabusyweekdayeveningisgood.)Thiseliminatestheaddonitemsthatdrivethegrocerybillup.Anotherkeytosmartshoppingistoreadlabels!Ifyoucan’tpronouncetheingredient,orarenotsurewhatsomethingis,itprobablyshouldbeleftontheshelf.Thelongertheingredientlist,themoreprocesseditis.

Asafamilyweseldomeatout,soourweeklygrocerybillmightseemhigh,butItrytokeepitto$250-300/wk.Bynomeansareweperfectinourdiets,butultimatelywearethepeopleresponsibleforwhatgoesinthegrocerycartandthengetsputawayinthecupboard.Ifthereareonlygoodchoicestochoosefromathome,thatwilleventuallybecomethenorm.Thetransitiontowhole,cleanfoodsdoesn’thappenovernightandcanseemoverwhelming.Simplystartsmallandcontinuetoaddsomethingneweachday.Andthisiswherethe“grocerylist”IhavecompiledalongwiththeE.P.Trueteamcomesintoplay.Thislistshowswhatgoesintoourbasketsandintoourhomesandwheretobuyitforless.Thisispurelyaguidetoassistwithfindingwhole,organicfoodsforyouandyourfamily.Enjoy!

n Dr.Kevin

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Justtogiveyouanidea,belowiswhatashoppingschedule/listcouldlooklike

dependingonthesizeofyourfamilyandthedishesyouliketoprepare.Thebelowlistsarebasedonafamilyoffive.

WeeklyPurchases1bagorganicapples2boxesorganicstrawberries1boxorganicblueberries1-4organicseasonalfruitsOrganicminipeppers2-3organicbellpeppers1bunchorganicbananas1bagorganicspinachorlettuce1bagorganiclemons1-2organiccucumbers3-4organicavocados1boxorganiccherrytomatoes2organiczucchinis1cartonCForganiceggwhites1blocknutcheese1cartonSimplyOJ21/2gallonsorganicCoconutMilk31/2-gallonAlmondmilk1-2lbsgrassfedbeefThousandHills2-3pkgBAREchicken3Sproutedgrainbreads1-2bagsorganicfrozenveggies1-2lbsNitratefreeham/turkey1cartoncoconutcreamer1-2bagsofrawpistachiosoralmonds1-2boxesorganiccrackers1boxorganicAnnie’ssnackmix1organicRedHotBluescornchips

Bi-Monthly/MonthlyPurchases1-2OrganicPastaSauce1-2bagsglutenfreepasta1bagorganicglutenfreepretzels1bottleorganicranch1-2cansorganictomatoes1-2cansorganictomatopaste1-2bulbsorganicgarlic1boxorganicpopsicles1boxorganicAnnie’sfruitsnacks1pkgorganiccarrots1organicglutenfreebread1bottleorganicketchup1bagorganicpotatoes1pkgThousandHillshotdogs1bagorganiconions1bottleorganicBBQsauce1tubParker’sPB1-2boxesGFAnnie’smac-n-cheese1bagorganicsproutedtortillas1-2bagorganicrice,quinoa1boxCascadianHoneyO’s1bagSproutedbuns1bottleorganichoney1bottleorganicmaplesyrup1jarraspberryjam1smallcontainerorganicsugar1bagorganicGFsteelcutoats1-2cansorganicHealthValleysoups16pkorganicapplesauce1bunchorganiccelery1smalljarSimplyMayo1jarorganicmustardOrganicspices1organicspraycancoconutoil1-2pkgorganicbutter1bottleorganicEVOO1pkgBob’sRedMillOatFlour1boxorganicblacktea1packagehormonefreegroundturkey Herbs(parsley,cilantro,basil...etc.)Organiccannedfruit/veggie

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Top15Organic/NaturalCostSavingFoodAlternativesBrands,Products

1.WildHarvest:Condiments,organicandgrass-fedmeats,snacks

2.ThousandHills/Laura's:Organicandgrass-fedmeats

3.HonestCompany:Dishsoaps,detergent,cleaners

4.Applegate:DeliFreshMeatsandcheese.Nitriteandchemicalfree

5.SoDelicious:CoconutMilks,cheeses,yogurts,frozentreats

6.Silk:AlmondMilkandyogurtalternatives

7.Tinkyada:GlutenFreePastas,someorganic

8.Annie's:Snackitems,macandcheese

9.SilverHills:SproutedGrainBrains

10.SimplyBalanced:Rice,pastas,quinoa,sauces

11.Amy's:CannedSoups

12.Bob'sRedMill:BakingNeeds(floursandmixes)

13.Driscoll's:FreshUnfrozenFruit

14.Giorgio:FreshUnfrozenVeggies

15.FieldDay:Cereals

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10-DayMealPlan5&3MEAL/DAYOPTIONSDay1Meal1EggPancake½TB.Coconutoil1wholeegg,3eggwhitesChoppedonion,bellpepper,choppedgrass-feddelimeat,tomatosalsa¼cupoatmealMeal2WheyCoolShake1cupblueberries1scoopwheyprotein1cupunsweetenedcoconutmilk1TBpeanutbutterMeal3TurkeyRoll-upsRomaineLettuceleaves6-8ozleangroundturkey1TBgrapeseedoilveganaise1TBTraderJoe’sHoneyDijon1EzekielorFatFlushTortillaMeal4WheyCoolShake1cupStrawberries1scoopwheyprotein1cupunsweetenedcoconutmilkMeal5TurkeyBurgerBURGER:

• 3/4-poundorganicturkeyground(breastandthighmeat)

• 11/2teaspooncoconutoil• 11/2teaspoonmincedredonion• 1tablespoongroundflaxseed• 1tablespoonfreshflatleafedparsley,

minced• 2largeeggwhites

FIXINGS:

• 4sproutedwholegrainbuns• 8largeromaineorredlettuceleaves• 2ripetomatoescutinto1/4-inch-

thickslices• 1/2mediumredonioncutinto1/8-

inchslices• 1/2mediumavocadoslicedinto

wedges• Organicsalsaorketchup• Dijonmustard

Directions:Tomaketheburgersinabowlusingyourhandsoralargespoonmixtogethertheturkey,oil,onions,flaxseed,parsley,eggwhitesandpepper.Gentlyformthemixtureintofourpatties—don’tpackthemeattightly.Transfertoatray.Coverandrefrigerateuntilreadytogrill.Grillburgersatmediumhighheatforfiveminutesononeside,turnandgrillforeighttotenminuteslongeroruntiltheburgersarecookedthrough.Thejuicesshouldrunclearandameatthermometershouldread130degrees.Servesfour.Day2Meal1Leftoverturkeyburgerand2hardboiledeggs1packetoptimumpowerblueberryoatmealMeal2WheyCoolShake1scoopwheyprotein1cupunsweetenedcoconutmilk1cupblackberries

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Meal36ozchickenbreastRomainelettuce¼cupSprouts¼cupBroccolislawhandfulRawsunflowerseeds¼choppedapplefewTraderJoe’sorangecranberriesMeal4WheyCoolShake1scoopwheyprotein1cupraspberries1cupunsweetenedcoconutmilkMeal5SalmonJicamaSaladSALMON:

• 1poundwildsalmon,skinonwithpinbonesremoved

• 2tablespoonscoconutoil• 1/2tablespoonsmokedpaprika• 1/2teaspoongingerpowder• 1/8teaspoonsalt• freshgroundpepper

SALAD:

• 1cupjicama,cutinto1/4-inchcubes• 1cupmango,cutinto1/4-inchcubes• 1smallredonion,slicedthin• 3scallions,chopped• 2tablespooncoconutoil• juicefrom2limes• 1tablespoongratedginger• 2tablespoonscilantro,chopped• 1tablespoonmint,chopped• 1/2teaspoonsalt

SalmonJicamaSaladDirections:Tomakejicamasalad,simplymixingredientstogetherinabowl.Forsalmon,heataskilletovermediumheat.Seasonsalmonwithpepper,salt,paprikaandgingerpowder.Addcoconutoiltothepanandsearfishskinsidedownonmediumheatabout3minutes.Turnofftheheatandflipthesalmon.Letsalmonsitintheskilletaboutaminute.Cutinto4ouncepieces.Serveontopofthesalad.Servesfour.Day3Meal11sliceEzekielbreadwithalmondbutter2slicesturkeybacon2eggwhitesMeal2WheyProteinSmoothie1scoopwheyprotein2TBpeanutbutter¼frozenbanana1cupunsweetenedcoconutmilkMeal3LeftoverJicamaSaladMeal4BuffaloBurgerTacoSalad1poundgroundbisonmeat½cupchoppedwhiteonion½cupchoppedredpepper½cupchoppedmushrooms1tspseasalt1tspchilipowder1canblackbeans1choppedtomato1choppedcupolives,salsa,andguacamoleRomaineLettuceEat½ofthissaladforMeal4and½forMeal5.

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Meal5½BuffaloBurgerTacoSaladDay4Meal1BreakfastSandwich2slicesEzekielbread2slicesgrass-fedbeefbacon3eggwhites,1wholeegg¼avocado2slicestomatoesCutinhalfandsave2ndhalfforMeal2Meal22ndhalfofBreakfastSandwichMeal3MediterraneanChickenQuinoaSalad

• ½cupcookedQuinoa• 10ozdicedchickenbreast• ¼cupdicedgreenonion• ½cupchoppedcucumber• ¼cupchoppedrawpecans• choppedcilantro,lemonjuice,mint

leaves,seasaltandpeppertotasteSplitthismealinhalfandeat2ndhalfforMeal4Meal42ndhalfofMediterraneanChickenQuinoaSaladMeal5TunaandWhiteBeanSalad

• 16ouncessolidwhitealbacoretuna,packedinwater

• 2cupscannedwhitebeans• 2largeredbellpepper,chopped• 4largecelerystalks,chopped• 1mediumredonion,chopped• 11/2tablespoonsoliveoil• 1/4cupredwinevinegar• 1teaspooncumin• Saltandpeppertotaste

TunaandWhiteBeanSaladDirections:Drainandrinsethebeansincoldwater.Inalargebowl,gentlytossingredientstogethersoasnottocrushthebeans.Servechilled.Servesfour.Day5Meal1Florentineomelet(2eggs1eggwhite,spinach,mushrooms,feta)½EzekielenglishmuffinwithcashewbutterMeal2LeftovertunaandwhitebeansaladMeal3GreekChickenSaladRomaineOlivesCucumberPeppersTomatoMeal4¼cupalmondsCocommuneBarMeal5Pan-SearedChickenwithBrownRice&SesameSpinachCHICKEN:

• 4chickenbreasts,skinnedandboned• 1teaspoonseasalt• 1tablespooncoconutoil• dashoffreshgroundpeppertotaste

SPINACH:

• 2bunchesoffreshspinach• 1tablespooncoconutoil• 1garlicclove,minced• 1teaspoonmincedginger• 2tablespoonsoftamari(wheat-free

soysauce)• 1/2teaspoonofsesameoil• 1tablespoonofsesameseeds

2cupscookedbrownrice

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Pan-SearedChicken&SpinachDirections:Tomakespinach,heatmediumsizedskillet,addcoconutoil,sautégarlicandspinachfortwominutesoruntilspinachwilts.Removepanfromheat.Addginger,tamari,sesameoilandsesameseeds.Tossgentlyuntilwellcoated.Forchicken,heataskilletovermediumheat.Seasonchickenwithpepperandsalt.Addcoconutoiltothepanandsearchickenonmediumheatuntilgoldenbrown.Putinpreheatedovenat400degreesforeightminutesuntiljuicerunsclear.Servewithsideof1/4cupbrownrice.Servesfour.Day6Meal1¼cupraisins½cupcookedsteelcutoatsdashcinnamonandrawhoneyMeal2½cupwalnutsGreekyogurt½cupblueberriesMeal3LeftoverchickenandbrownriceMeal4WheyCoolSmoothie1scoopwheyprotein2TBalmondbutter¼peach1cupunsweetenedcoconutmilkMeal54ozGrass-fedsteakBroccoliMashedcauliflower(cooklikepotatoes,addbutterandcoconutmilktotaste)

Day7Meal11/2avocado6eggssunnysideupFriedbrownrice(fryincoconutoil)8ozgrassfedbeefSpinachMeal2HummusCeleryCarrotsLow-sodiumBoar’sheaddeliturkeyMeal3BuffaloChiliMeal4BuffaloChiliMeal5ShrimpwithTomatoCucumberSaladSHRIMP:

• 4ouncesrawshrimp,peeledandde-veined

• 1tablespoonextravirginoliveoil• saltandpeppertotaste

SALAD:

• Fourripetomatoes• 3mediumcucumbers• 1/2redonionthinlysliced

VINAIGRETTE:

• 2tablespoonsbalsamicvinegar• 1tablespoonextravirginoliveoil• 11/2tablespoonsDijonmustard• 11/2tablespoonswater• 1/2teaspoondriedbasil• 1/4teaspoongroundblackpepper

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Shrimp/TomatoCucumberSaladDirections:Inasmallbowlwhiskthevinegarandoil,addmustardandwater,whiskinthebasilandpepper.Coretomatoesandcutintowedges.Cuteachwedgeinhalf.Peelcucumbers,sliceintoonehalf-inchrounds,quartertherounds.Tossthetomatoesandcucumbersinlargebowl.Pourindressing.Setasideatroomtemperaturetomarinateforatleasttenminutesanduptoonehour.Heatskilletovermediumheat.Brushtheshrimpwithoil,seasonwithsaltandpepper,sautéuntilpink.Serveshrimpontopofsalad.Servesfour.Day8Meal1HomemadeQuickOatmeal-Oldfashionedglutenfreeoatsmixedwitha½cupboilingwater,berries,groundflaxseed,cinnamon,&nutbutterMeal2ShrimpLettuceWraps

• Organicwildcaughtshrimp-cookuntilpink

• Organicbutterlettuceleaves• Addsalsa,avocado,Greekyogurt,

cilantro,brownrice,limejuiceMeal3ZoodleSpaghettiSAUCEBrown1lb.grassfedorganichamburger,drain,thenadd1canorganicdicedtomatoes,1cantomatopaste,3clovesgarlic,½dicedonion,mushroom,andItalianseasoning&salttotaste.Cooktoalowboil.ZOODLES(zucchininoodles)3-4mediumzucchini-madeintonoodlesusingaspirulator.Addtosauceandcookuntilzoodlesaretender.

Day10Meal1NutButter&BananaRiceCakes-OrganicbrownricecakestoppedwithnutbutterandbananaslicesMeal2Quinoatilapiabowls

• CookquinoaaccordingtodirectionsFISH

• 2largewildcaughttilapias,rinsedandpatteddry.

SEASONINGFORTILAPIA

• 1tspchilipowder• 1tsppaprika• 1tspcumin• 1tspgarlicpowder• ½tspsalt• ¼tsppepper.

Mixtogetherandseasonbothsidesoftilapia.Cooktilapiaovermedheatfor4minutesperside.Addtobowl:quinoa,1pieceoftilapia,blackbeans,dicedtomatoes,cilantro,avocado,andGreekyogurtMeal3ItalianCrockPotChicken

• Spraycrockwithcoconutoil.• Add4organicchickenbreasts,1bag

organicbabycarrots,4-6organicredpotatoes(scrubbed&cutintowedges),1bottleorganicItaliandressing,Italianseasoning,andfreshparmesancheese(optional).

Cookonlow6-8hours.

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Day10Meal1Omelet-Mixtwoeggswithonions,peppers,almondmilk&seasalt-cook.Topwithavocado&salsaMeal2MinestroneSoup

• Ina6qtpot,sauté:1mediumonion(diced),2stalkscelery(diced),3carrots(sliced),&2garliccloves(minced)untilsoftened.

• Add6cupsorganicvegetablestock,128ozcanorganictomatoes,1/3cupbrownrice&bayleaf.Bringtoaboil,thencoverandsimmeronlowfor50minutes,stirringoccasionally.

• Stirin16ozorganickidneybeansand110ozpackagefrozenorganiccutgreenbeansandsimmerfor5-10minutesmore.

• Removebayleafbeforeserving.

Meal3HealthyChicken“Alfredo”

• Cookquinoa/brownricenoodlesaccordingtopackage.

• Brown2organicchickenbreastsseasonedwithseasalt

• SteamorganicbroccoliALFREDOSAUCE:Inafoodprocessor,mix:3garliccloves.,juiceof½lemon&2tbspoliveoil.Add1medavocado,½tspseasalt,&¼cupfreshbasil.Addallingredientstogetherandgarnishwithfreshlemonzestandblackpepper.

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RecipesBreakfastLemonPoppyseedMuffinsRecipeTotalTime:35minutesServes:12INGREDIENTS:

• 1/2cupbutter,softened• 2/3cupcoconutsugar• 2eggs,separated• 11/3cupsgluten-freeflour• 1teaspoonbakingpowder• 1/2teaspoonbakingsoda• 3-4tablespoonspoppyseeds• Zestof2lemons• 1/4teaspoonseasalt• 1/2cupgoatmilkyogurt• 2tablespoonslemonjuice• 1teaspoonvanillaextract

DIRECTIONS:

1. Preheatovento350degreesF.2. Inabowl,creambutterandsugar.3. Addeggyolksoneattimeandmixwellaftereachaddition.4. Inaseparatebowl,mixdryingredients,poppyseedandlemonzest.5. Combineallmixturesbutaddthemtogetherslowly,mixingcontinuously.6. Addyogurt,lemonjuiceandvanilla.7. Inaseparatebowl,beateggwhitesuntilsoftpeaksformandfoldthemintomuffinbatter.8. Filllinedmuffintinsandbakefor20-25minutes.

SausageandEggCasseroleRecipeTotalTime:9hoursServes:4–6INGREDIENTS:

• 1poundchickensausage,sliced• 6eggs• 2cupskefirorcoconutmilk• Seasaltandblackpeppertotaste• 6slicesofcoconutflourbread,cutintocubes• 1–1/2cupsgoatcheese,shredded

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SAUSAGEANDEGGCASSEROLEDIRECTIONS:1. Inaskilletovermediumhighheat,brownthesausage.Oncecookedthrough,drainand

setaside.2. Inabowl,beateggs,kefir,saltandpepper.Stirinbreadcubes,cheeseandsausage.3. Pourmixtureintogreased9x13pan.Coverandrefrigeratefor8hoursorovernight.4. Placepaninacoldoven.Turnovento350degreesFandbake,uncovered,for45minutes.

BakedAppleCinnamonOatmealRecipeTotalTime:40minutesServes:4-5INGREDIENTS:

• 4cupskefir• 1/2cupcoconutsugar• 2Tbspbutter• 3/4tspCinnamon• 1/4tspNutmeg• 1/8tspCardamom• 2cupssteelcutoats• 2cupschoppedapples• 1/2cupRaisins• 1cupchoppednuts• 1/2tspSeaSalt

DIRECTIONS:

1. Preheatovento350.2. Bringkefir,coconutsugar,butter,salt,nutmeg,cardamomandcinnamontoboilinpot

overhighheat.3. Addremainingingredientstopotandmix.Transfercontentstogreased9×13panand

bakefor30-35minutes.

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FrenchToastRecipewithSourdough

TotalTime:15–20minutesServes:2–4INGREDIENTS:

• 1/2loafcrustysourdoughbread• 5eggs• 1cupcoconutmilk• 1tablespoonvanillaextract• 1tablespooncinnamon• 6tablespoonsghee

DIRECTIONS:

1. Slicethebreadinto8slices.2. Inamediumbowl,whisktogethertheeggs,milk,vanillaandcinnamon.Drenchthebread

inthemixture,allowingittosoakfor2minutesperpiece.3. Heataskilletovermedium-highheat.Add1tablespoonofgheetotheskillet.4. Workinginbatchesof1–2sliceseach,frythedrenchedbreaduntilcrispy,3–4minutes

perside.Addmoregheetotheskilletinbetweenbatches.5. Servehotwithbutterandmaplesyruporfruit.

SweetPotatoHashBrownsRecipeTotalTime:30minutesServes:4-6INGREDIENTS:

• 1onion,chopped• 2garliccloves,chopped• 2poundssweetpotatoes,peeledandgrated• Seasaltandblackpeppertotaste• Eggwash(1eggbeatenwithatbspofwater)• 2tbspcoconutoilorghee

DIRECTIONS:

1. Inalargeskilletovermediumhighheat,cooktheonions.Seasonwithsaltandpepper.Addthegarlicandsweetpotatoes.

2. Sautéfor10-15minutesuntilsweetpotatoesaretenderandonionsaretranslucent.3. Transferthesweetpotatomixturetoabakingpanandbrushwiththeeggwash.Broilfor

5minutesoruntilpotatoeshavereachedyourdesiredcrispiness.Theyshouldbejustalittlebrownedontop.

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SouthwesternOmeletRecipeTotalTime:10-15minutesServes:1INGREDIENTS:

• 1Tbspcoconutoil• 3Eggs• ¼onion• ½bellpepper• ½cupblackbeans• ¼cupguacamole• ¼cupsalsa• 1tspChiliPowder• ¼tspBlackPepper

DIRECTIONS:

1. Inabowl,beattheeggs,stirinonionandbellpepper.Seasonwithchilipowderandpepper.

2. Inamediumskilletheatoilovermediumheat,pourineggmixtureandcookabout3minutes,untilpartiallyset.

3. Flipwithspatulaandcontinuecooking2to3minutes.4. Reduceheattolow.Continuecooking2to3minutes,ortodesireddoneness.5. Topwithsalsaandguacamolebeforeserving.

SaladsZestyTurkeySaladwithBeans&WalnutsTotalTime:10minutesServes:6–8INGREDIENTS:

• 2cupspulledcookedturkey• one15-ouncecancannellinibeans• 3/4cupchoppedrawwalnuts• 1/2cupchoppedfreshparsley• 1/4cupchoppedgreenscalliontops• 11/2tablespoonsmincedfreshoregano• 1teaspoonmincedfreshtarragon• zestof1–2mediumlemons• juiceof1mediumlemon,about6tablespoons• 3–4tablespoonsextravirginoliveoil• 1teaspoonfreshcrackedblackpepper• 1/2teaspoonsalt

DIRECTIONS:

1. Inamediumbowl,foldalloftheingredientstogetherthoroughly.Enjoyimmediatelyorrefrigerateforlateruse(flavorswillbeevenbetterafteraday).

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TunaSaladRecipeTotalTime:1hour10minutesServes:2INGREDIENTS:

• 1can(5–6ounces)tuna,drainedandflaked• 1/4cupVegenaise• 1ribcelery,finelychopped• 2tablespoonsmincedonion• 1tablespoonDijonmustard• 1–2tablespoonsunsweeteneddriedcranberries• freshlemonjuice• saltandpepper

DIRECTIONS:

1. Inabowl,combinetuna,Vegenaise,celery,onion,mustardandcranberries.2. Seasonwithlemonjuice,saltandpeppertotaste.Mixuntilwellcombined.3. Chillforatleast1hourbeforeserving.

MintWatermelonSaladRecipeTotalTime:10minutesServes:2-4INGREDIENTS:

• 3cupswatermelon• 2tbspbalsamicvinegar• 2tbsphoney• 1tspchoppedmint

DIRECTIONS:

1. Takewatermelonoffrindandcutintolargepieces.2. Combinevinegar,honeyandchoppedmintinsmallbowl.Whiskuntilblended.3. Pouroverwatermelonpiecesandrefrigerate

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QuinoaSaladwithDarkCherriesandKaleRecipeTotalTime:50minutesServes:4INGREDIENTS:

• 2cupspittedandhalveddarkredcherries• 2cupscookedQuinoa• 1/2cupwildrice• 1cupchoppedrawkale• 1/2cupchoppedcelery• 1/2cupchoppedraworsproutednuts-almonds,cashewsorpecans• SeaSaltandBlackPeppertotaste• 1/4cupextravirginoliveoil• 1/4cupapplecidervinegar• 1tspDijonmustard• 1clovegarlic,minced

DIRECTIONS:

1. Soakquinoaatleast15minutestoremovethebittercoating.2. Cookthewildricein3cupsofwateroverhighheatfor15minutes.3. Drainthequinoaandaddittothewildrice.4. Continuetocookfor15minutesmorejustuntilthequinoaisdone.Itshouldbealdente,

notmushy.5. Drainthemixture.6. Combinethequinoaandwildricemixture,vegetables,cherriesandnutsinalargebowl.7. Whisktogethertheoil,vinegar,mustard,garlic,saltandpepperandpouroverthesalad.

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TacoSaladRecipeTotalTime:15minutesServes:2-4INGREDIENTS:

• 1lbgroundorganicturkey• ½headromainelettuce,chopped• 1Cspringmixlettuce• ½Cchoppedcilantro• 1Ccubedrawcheese• 1Corganic,nonGMOcornkernels• 115ozcanofblackbeans,drained• 2romatomatoes,chopped• 1avocado,chopped• ¼Corganicketchup• ¼Choney• ¼Credwinevinegar• ¼Conion,chopped• ½tspPaprika• ½tspWorcestershiresauce• ½Ccoconutoil• SeaSaltandBlackPeppertotaste

DIRECTIONS:

1. Brownthegroundturkeyinaskilletwithsaltandpepperuntilcooked.Drainexcessgrease

2. Combinelast8ingredientstogetherinafoodprocesseruntilsmoothandrefrigerate.3. Tossallsaladingredientstogetherwiththecooledmeatandserve.

HealthyWaldorfSaladRecipeTotalTime:5minutesServes:1INGREDIENTS:

• 1/2cupchoppedwalnuts• 1/2cupcelery,thinlysliced• 1sweetapple,coredandchopped• 3tbspveganaise• 1tbsplemonjuice• 1/2tspseasalt• 1/2tspblackpepper• Freshlettuce

DIRECTIONS:

1. Inamediumsizedbowl,mixtogethertheveganaise,lemonjuice,saltandpepper.2. Mixintheapple,celery,andwalnuts.3. Serveonabedoffreshlettuce.

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MainDishesBacon-CrustedChickenTendersRecipeTotalTime:30minutesServes:4INGREDIENTS:

• 2eggs• 1cupgluten-freeflour• 5piecesturkeybacon,cookedandcrumbled• 1/4cuppecorinocheese,grated• 4chickenbreasts,slicedintostrips• Seasaltandblackpeppertotaste• 1tablespoongarlicpowder

DIRECTIONS:

1. Preheatovento400degreesF.2. Inabowl,beattheeggs.3. Inaseparatebowl,combinetheflour,baconandcheese.4. Dipchickenintoeggmixtureandthenimmediatelyinthecrumbmixturetocoatthe

chicken.5. Placechickeninthebakingdishandseasonwithgarlicpowder,saltandpepper.6. Bakefor25–30minutesoruntilchickeniscookedthrough.

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CrispyOrangeBeefRecipeTotalTime:30minutesServes:4–5INGREDIENTS:

• 1–1/2lbstopsirloinbeef,thinlysliced• 1/3cupcoconutsugar• 1/3cupricewinevinegar• 1teaspoonseasalt• 1tablespooncoconutaminos• 2cupscoconutoil• 1/4cuparrowrootpowder• 2teaspoonorangezest• 3tablespoonginger• 3garliccloves,minced• 1broccolihead,choppedandsteamed

DIRECTIONS:

1. Inabowl,mixcoconutsugar,vinegar,saltandcoconutaminos.2. Heatoilinawokorpotovermediumhighheat.Tossbeefstripsinarrowrootpowderto

coat.3. Fryinwokuntilcrispythenremovefromthepanandsetaside.4. Drainallbut1tablespoonofoilfromwok.5. Addorangezest,ginger,andgarlictooilandcookfor2–3minutes.6. Addaminosaucemixturetowokandbringtoaboil.Cookuntilmixturegetsthick,about5

minutes.7. Addbeefandbroccoliandstirtocoat.

20

BlackBeanBurgerRecipeTotalTime:about45Serves:6–7INGREDIENTS:

• Two14-ouncecansblackbeans,drained• 1/2redonion,sliced• 2carrots,chopped• 1redbellpepper,chopped• 2jalapenopeppers,slicedlengthwise• 1cupcilantro,chopped• 1teaspoonseasalt• 1teaspoonpepper• 1/2teaspoonchilipowder• 1/2teaspooncumin• 1/8teaspoonsmokedpaprika• 1/4cupgroundflaxseedmeal• 1/2cupquinoaflour• 1/4cupcoconutflour• 1/4cupalmondflour• 1/2teaspooncoconutoil

DIRECTIONS:

1. Preheatovento350F.2. Preheatovento350F.Inafoodprocessor,blendtheonion,carrots,bellpepper,jalapenos

andcilantroonhighfor2–3minutes.3. Addtheblackbeans,salt,pepper,spices,flaxseedmealandfloursandmixonhighfor

another2–3minutes.4. Transferthemixturetoalargemixingbowl.5. Withyourhands,formroundpatties1/8inchthickandabout3–4incheswide.6. Addmorealmondflourtothickenifnecessary.7. Inamedium-sizedskilletovermediumheat,meltthecoconutoil.8. Cooktheburgersfor8minutesoneachside,untiltheyarebrowned.9. Transferburgerstoabakingsheetlinedwithparchmentpaperandbakeforanadditional

20minutes,flippingtheburgersat10minutes.10. Topwithyourfavoriteburgertoppingsandenjoyonagluten-freebunorlettucewrap.

21

Quick&EasyPestoChickenRecipeTotalTime:45minutesServes:4INGREDIENTS:

• 4boneless,skinlesschickenbreasts• 1tablespoongrass-fedbutterorcoconutoil• 2cupsdrywhitewine• 1VeganBasilPestoRecipe

DIRECTIONS:

1. Heattheovento325F.Uncorkabottleofdrywhitewine.2. Heatthebutteroroilina10-inch,nonreactive,all-metalskilletovermedium-highheat.

Addthechickenbreastsandsearfor3-4minutesoneachside.3. Removetheskilletfromheatandtopeachchickenbreastwiththepesto.Pourthewhite

wineinthebottomoftheskillet.Coverwithfoilandbakeintheovenforabout30minutes,oruntiltheinternaltemperatureofthechickenis165.

4. Allowthechickentorestfor5minutesbeforeserving.VeganBasilPestoRecipeTotalTime:5minutesServes:4INGREDIENTS:

• 1–1/2cupsfreshbasil• 1–1/2cupsspinach• 1–1/2tablespoonssundriedtomatoes• 1/4cupextravirginoliveoil• 1/3cuppinenuts• 3clovesgarlic,peeled• zestandjuiceof1lemon• saltandpeppertotaste• watertoblend

DIRECTIONS:

1. Addallingredientsexceptwatertoafoodprocessororhigh-poweredblender.Startingwith1/2cupwater,pulseandthenpureepesto,addingwaterasneededtomakeasmoothpaste.

2. Useimmediatelyorstoreinajarintherefrigeratorfor2–3days.

22

FishTacoRecipe(onLettuceWraps!)TotalTime:25minutesServes:4INGREDIENTS:

• 1/4purplecabbage,shredded• 1mediumjicama,peeledandgrated• 2red,orange,oryellowbellpeppers,slicedordiced• 1/2bunchfreshcilantro,chopped• 1redonion,diced• juiceof4limes• 1headromaineorbutterlettuce,washedandseparated• 1tablespoongrapeseedoil• 11/2poundsgrouper,snapperormahimahi• 2teaspoonscumin• 2teaspoonsgarlicpowder• 1teaspooncayenneorchipotle(optional)• AvocadoCreamSauce• 1/4cupsoakedcashews• 1/3cuplimejuice• 2clovesgarlic• 1/4teaspoonsalt• 1jalapeño(optional)• watertoblend• 2ripeavocados

DIRECTIONS:

1. Startbypreparingallofthevegetables.Inamediumbowl,tossthevegetableswiththelimejuice.Setaside.

2. Chopthefishintobite-sizedpiecesandplaceitinashallowdish.Inasmallbowl,mixtogetherthecumin,garlicpowderandcayenneorchipotleifdesired.SprinklethespicemixevenlyoverthefishandsetitasidetoallowittomarinatewhileyoumaketheAvocadoCreamSauce.

3. Addthecashews,limejuice,garlic,saltandjalapeñotoahigh-poweredblenderandblendwell,addingonlyenoughwatertofacilitateblending.Addtheavocadosandpuree.Transferthesaucetoaservingbowl.

4. Heatamediumskilletovermediumheat.Addthegrapeseedoilandthenthefish.Coverandcook5–7minutes,stirringeveryfewminutestoensurethefishiscookedonallsides.Removethefishtoaservingbowl.

5. Toconstructthetacos,startwithalettuceleaf,addfishandveggietoppings,andfinishwithavocadocreamsauce.

23

StuffedPepperswithRiceRecipeTotalTime:40minutesServes:2–4INGREDIENTS:

• 1/4poundofgroundbisonorgrass-fedbeef• 1/2cupbrownrice• 2bellpeppers,halvedandseeded• 1/2onion,chopped• 2scallions,sliced• 1tablespoonchoppedfreshbasilleaves• 1teaspoondriedItalianseasoning• 1teaspoonsalt• 1tomato,diced

DIRECTIONS:

1. Preheatovento400degreesF.2. Whileovenpreheats,sautémeatandonionsovermediumheatinpanuntilmeatisnolongerpink.

Removefromheat.3. Meanwhile,placepepperscutsidedownonbakingsheetandroastuntiltender,25–30minutes.4. Preparericeperpackagedirections.5. Stirmeatandonionmixture,scallions,basil,Italianseasoning,andsaltintocookedrice.Add

tomatoandstirtocombine.Fillpepperhalveswithriceandmeatmixture.6. Returntoovenfor5minutesoruntilheatedthrough.

GrilledHoneyGlazedSalmonRecipeTotalTime:45minutesServes:4INGREDIENTS:

• 1/4cuphoney• 4garliccloves,minced• 1tspginger• 1tbspghee• ¼cupcoconutaminos• 1tbspfreshthyme• Seasaltandblackpepper,totaste• 2poundswildcaughtAlaskansalmon

DIRECTIONS:

1. Inasmallpan,whisktogetherhoney,garlic,ginger,aminos,ghee,thyme,saltandpepper,totaste.2. Placesalmonintopanandcoatwithmixture3. Refrigeratefor15minutes,flipsalmoninpanandrecoatotherside.Refrigerateforanother15

minutes.4. Preheatanoutdoorgrillformediumheatandlightlyoilgrate.5. Removesalmonfrommarinade,shakeoffexcess,anddiscardremainingmarinade.Grillfor12to

15minutesperinchofthickness,oruntilthefishflakeseasilywithafork.

24

SideDishesStuffedMushroomsRecipeTotalTime:25minutesServes:20mushroomsINGREDIENTS:

• 1tablespoonmeltedcoconutoil,divided• 20creminimushroomcaps• 1packageuncuredturkeybacon• 1headofcauliflower,chopped• 1/4cupgratedrawcheese• 1/2teaspoonmincedgarlic• 1tablespoonseasalt• 1tablespoonpepper• 2tablespoonsunsaltedgrass-fedbutter,dicedinto20pieces• 1/2cupchives

DIRECTIONS:

1. Heattheovento400F.2. Brushthemushroomcapswiththecoconutoilandplacethemtopdownonabaking

sheet.3. Usetheremainingoiltogreaseanotherbakingsheet.4. Distributethebaconevenlyonthegreasedbakingsheet.5. Bakethemushroomsandbaconfor15minutes.6. Whilethemushroomsandbaconarebaking,bringamediumpotofwatertoaboil.7. Addthecauliflowerandboilfor8minutes,oruntiltender.8. Drainthecauliflowerwellandremoveanyexcesswaterbypattingwithpapertowels.9. Donotallowthecauliflowertocool.10. Tothebowlofafoodprocessor,addthecauliflower,cheese,garlic,saltandpepperand

pureeuntilalmostsmooth.11. Setaside.12. Removethemushroomsandbaconfromtheoven.13. Chopupthebacon.14. Flipthemushroomcapsandfillthemwiththecauliflowermixture.15. Placeonepieceofbutterontopofthemixture.16. Crumbleandsprinklethebaconontopofeachmushroom.17. Serveimmediately.

25

SlowCookerFrenchOnionSoupRecipeTotalTime:8–10hoursServes:4–6INGREDIENTS:

• 6tablespoonsbutter• 4onions,thinlysliced• 1tablespoonhoney• 3garliccloves,pressedorminced• 1/4cupapplecidervinegar• 7cupsbeefbroth• 1tablespoonseasalt• 1/4teaspoonfreshthyme• 2bayleaves• 1/2cupgoatcheese,shredded(optional)• 1/2cuptoastedsourdoughcubes(optional)

DIRECTIONS:

1. Heatbutterinalargepotovermedium-highheat.Stirinonionsuntiltranslucent.Addhoneyandreduceheattomedium.

2. Stironionsoccasionallyandallowtocookforanother30minutes.3. Addgarlicandapplecidervinegar.Transfermixturetocrockpotandaddinremaining

ingredientsexceptgoatcheeseandbreadcubes.4. Cookonlowfor8–10hours.Garnishwithcheeseandbreadcubestoserve.

26

RoastedBrusselsSproutswithApples&PecansRecipeTotalTime:60minutesServes:8INGREDIENTS:

• 2poundsBrusselssprouts,washed,trimmed,andhalved• 2mediumshallots,minced• seasaltandfreshlygroundpepper• 1cupwhitewine• 1/4cupghee• zestof1lemon• 1sweetapple,coredanddiced• 1cuppecanpieces• 1teaspoonchoppedfreshthyme,or1/3teaspoondried• 1/2cupgratedZamoranocheese(optional)

DIRECTIONS:

1. Heattheovento350F.2. Ina13x9-inchbakingdish,combinetheBrusselssprouts,shallots,saltandpepperand

mixtogether.3. Pourthewhitewineintothedishandplacespoonfulsofgheeontopofthesprouts,

makingsureallareasofthedishhaveghee.4. Bakeuncoveredfor30minutes.Removefromtheovenandaddthelemonzest,apples,

pecans,thymeand(ifusing)Zamorano.Stirtocombine.5. Returnthedishtotheovenfor15–20minutes,oruntilsproutsandapplepiecesare

tender.

27

Gluten-FreeCauliflowerMacandCheeseRecipeTotalTime:30-40minutesServes:4-6INGREDIENTS:

• 1largecauliflowerhead,cutintosmallflorets• 1/2-3/4cupkefir• 1/2cupgoat'smilkcottagecheese,pureed• 11/2tspDijonmustard• 11/2cupsgratedsheep’sorgoat’smilkcheddarcheese,plusadditionalfortopping• 1/2teaspoonBlackPepper• 1teaspoonSeaSalt• 1/8teaspoongarlicpowder• ghee

DIRECTIONS:

1. Preheatovento375degreesFahrenheit.Grease8”x8”panwithghee.2. Bringapotofsaltedwatertoaboil.Addcauliflowerandcookuntilslightlytender,about5

minutes.Drainandpatdrywithpapertowels.Spreadinpreparedpan.3. Inasaucepanovermedium-highheat,mixtogetherkefir,cottagecheese,andmustarduntil

smooth.4. Inasaucepanovermediumhighheat,mixtogetherthecottagecheese,kefirandmustard

untilsmooth5. Stirincheese,seasalt,blackpepper,andgarlicpowderuntilcheesejuststartstomelt.Pour

overcauliflowerandstir.Topwithadditionalcheeseifdesiredandbakefor10–15minutes.BakedVegetableFriesRecipeTotalTime:45minutesServes:2-4INGREDIENTS:

• 1cuprutabaga• 1cupcarrots• 1cupredbellpepper• 1cuponion• 1cupportabellamushrooms• gheeorcoconutoil• 2-4tspSeaSalt• 2tspBlackPepper• 2tspOnionPowder• 2tspGarlicpowder

DIRECTIONS:

1. Preheatovento425degreesF.2. Cutvegetablesintothinlongstrips3. CoatingheeorCoconutoil.Sprinklewithseasalt,blackpepper,onionpowderandgarlic

powder.4. Bakeinovenfor40minutes

28

MangoAvocadoSalsaRecipeTotalTime:15minutesServes:4INGREDIENTS:

• 1mango,peeled,seededanddiced• 1avocado,peeled,pittedanddiced• 4mediumTomatoes,diced• 1jalapeñopepper,seededandminced• 1/2cupfreshcilantro,chopped• 3clovesgarlic,minced• 1tspseasalt• 2tbspfreshlimejuice• 1/4cupredonion,chopped• 3tbspoliveoil

DIRECTIONS:

1. Peel,Seed,Dice,ChopandMinceallingredientsaccordingtoingredientlist2. Mixinbowlandtossuntileverythingiscoatedandspicesareevenlydistributed3. Servecold

Notes: