Cooking Guide

THE TOTAL GUT MAKEOVER Recipes to help regulate digestion & restore health

Diagnostic Nutritionist & Chef

Catalina Martone

"To eat is a necessity, but to eat intelligently is an art."

– Francois de La Rochefoucauld

About this Cooking Guide I have combed through many diets and recipes searching for food combinations that are easy to digest. The most important aspect of healing is up-regulating digestion. To first breakdown then utilize then rid the body of the waste matter from the food. This is digestion! And this process must run like a well-oiled machine or else it is the first step to illness. I chose these recipes for the very reason that they are easy on the digestive system and help us to heal. Nourishing, healing, delicious.

– Catalina Martone Healthy Gut Girl & Founder of The Total Gut Makeover

Testimonials “Catalina is a competent and gifted practitioner. Let her save you hours, maybe years of time trying to figure it all out by yourself. Her sparkling, gentle personality coupled with her expert culinary knowledge will create a one-on-one experience you’ll never forget.”

– Bob Marshall, PhD, CCN, is the CEO and founder of Quantum Nutrition Labs & Premier Research Labs

“Catalina does a great job of spreading the word of probiotic foods. She truly understands their importance to our wellbeing and with her calm and patient way of teaching she has a gift for inspiring. She will help you gain the confidence you need to bring cultured foods into your life. It’s a must if you want to look and feel your absolute best.”

– Donna Gates, Author of the Body Ecology Diet

“Dear Catalina, I wanted to thank you for making me feel better than I have in years. As you know I have suffered with IBS and Esophageal Reflux since 1985 and needed to lose about 25 lbs. I have been on your Detox program and Anti Inflammatory diet for 16 days and not once have I had IBS or Reflux. I was able to cut out taking Prilosec and I lost 13lbs. No more bloating, diarrhea, pain or waking up at night with GERD. I feel like a new person with a new lease on life! Thank You!”

– Forever grateful, Sherry

“The most daunting part of dieting and getting healthy is always, “What do I eat! And How do I cook it!” I have never been handy in the kitchen much less eager to make exotic things like cultured vegetables. Kitty has simplified things for a tough cookie like me and now not only am I making my own food and fermenting my own veggies, I am making them for all my friends. Kitty, you have given me a new hobby, and more importantly you’ve given me my health back. It would take me a lifetime to repay you. “

– Gwyneth M.

The

COFFEE SUBSTITUTE

A decadent coffee alternative

Ingredients à 1 cup of Chaga Tea (or 2 tea bags of your favorite coffee substitute like Teeccino in 2 cups of water)

à 1 cup of cashew or almond milk

à 1 tsp of Kerrygold unsalted butter or Ghee

à 1 tsp of vanilla extract or vanilla bean pure powder

à 2 tsp of raw unsweetened cacao

à 1 tbsp of undenatured whey

à 1/2 tsp of Shilajit powder

à 1 tsp of Reishi powder

à Dash of cinnamon

* Check out my “Products” page on healthygutgirl.com for items you aren't familiar with.

DirectionsStep 1 Combine all ingredients into a blender and blend until well combined and frothy on top.

Option Chaga tea is made my bringing a few chunks of chaga mushroom to a low simmer in water for a full day, making sure it does not dehydrate. You can also do this in a mini crock pot over night and add other mushrooms to have a consistent mushroom tea brewing at all times. I like to add one cinnamon stick to this as it brews.

Hot Tip Having this hot drink first thing in the morning without any sweetener or sugar or other food allows the body to burn fat instead of sugar. Because insulin resistance is highest in the morning it's the optimum time to burn fat and head to the gym. Then have your first meal around 11am of protein and fat and save the carbohydrates for after 2pm when insulin resistance is down.

The

SOFT SCRAMBLE

A protein filled breakfast

Ingredients à 1 handful of organic parsley roughly chopped

à 1 cup of cultured vegetables of your choice Pinch of pink salt, pinch of pepper

à 1 tbsp of ghee or Kerrygold Butter

à 2 organic free range eggs per person

à Sprinkle with nutritional yeast for a cheesy bite (optional)

DirectionsStep 1 On medium/low heat melt the ghee, pour in the whisked eggs with salt and pepper.

Step 2 Mix until the eggs begin to solidify but the yellows stay soft and moist. DO NOT cook until firm!

Step 3 Serve w/cultured veggies and sprinkle with chopped parsley.

Hot Tip There are so many wonderful nutrients in eggs – UNTIL – you overcook them. Keep them as soft as you can to get the most from them.

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ALKALIZING GREEN SMOOTHIE

A light morning or daytime energy booster

Ingredients à 1 handful of romaine lettuce

à 1 large carrot and it's top leaves if you have them

à 1 cup of raspberries (frozen or fresh)

à 1/2 small lemon w/skin

à 1/2 banana

à 1 tbsp of greens mix

à 1 tsp of essential fatty acids like Barlean's omega orange swirl

à 1 cup of ice

à Enough water to liquify (approx 2 to 3 cups of water)

DirectionsStep 1 Throw all ingredients into a high-powered blender and blend until smooth. Remember it's called a

SMOOTHIE NOT A CHUNKY. You want it to be very smooth with a drinkable consistency.

Hot Tip Kale and spinach both have oxalates which can be bad when they accumulate in the body. To avoid this, rotate your ingredients. It's never a good idea to eat the same things every single day.

The

FLUFFY QUINOA & EGGS

Hearty breakfast or lunch

Ingredients à 1 cup of leftover quinoa & kale warmed up and placed in a wide bowl or plate

à 2 free range organic eggs

à 1/2 cup of chopped heirloom tomatoes

à Pink salt & pepper to taste

à 1 tbsp cultured veggies

à 1 tbsp ghee

DirectionsStep 1 Melt 1 tbsp of ghee and break eggs lightly, cook basting with ghee until whites are tender and yolk is

wet. Place eggs gently atop the kale & quinoa bed.

Step 2 Mix until the eggs begin to solidify but the yellows stay soft and moist. DO NOT cook until firm!

Hot Tip Having a storage container of cooked quinoa in the fridge at all times will save you so much effort. Quinoa is cooked like rice, 2 cups water to 1 cup quinoa, low simmer until soft and they go from looking like little seeds to little rings.

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CLASSIC CHICKEN SOUP

Great breakfast of healthy champions, lunch or dinner

Ingredients à 1 medium sized whole chicken rubbed in sea salt, garlic salt and pepper

à 1 tbsp of coconut oil

à 1 tbsp of sea salt

à 1/2 tsp of pepper

à 3 to 4 quarts of water

à 2 large carrots

à 3 stalks of celery

à 1 large white onion

à Your choice of veggies (peas, mushrooms, corn, spinach, kale, zucchini)

à 2 cloves of chopped garlic

* You'll need a large stock pot to hold the medium sized chicken and a roasting pan.

DirectionsStep 1 Roast a medium sized chicken at 375 for 45 minutes, remove from heat and set aside

Step 2 While chicken is roasting: Sauté in coconut oil, your garlic, celery, carrots, onions, spices, salt and pepper and squash if you are using it (optional) until tender, about 7 minutes.

Step 3 Add 3 quarts of water to the pot and turn on high, carefully place the whole chicken into the stock pot, add more water if the chicken is not covered with water. Bring to a boil for 10 minutes.

Step 4 Remove chicken and set aside to cool, turn heat down to very low and add all your other vegetables.

Step 5 Once the chicken is cool, pick off all the meat (it's a messy job) then put the chicken carcass in a large zip lock bag in the freezer and save it for bone broth later. Add your chicken pieces to the soup and stir. Freeze some for later, store some in small containers for breakfast or lunch, or eat a big bowl for dinner.

Step 6 Use as a base for soups or as the liquid when making brown rice or quinoa. Sauté mushrooms and vegetables and add to a cup of bone broth for a quick vegetable soup. Don’t forget to add lots of good salt (air dried pink salt)! Heat up a cup in the morning to replace that coffee craving.

Hot Tip There is no meal as complete, hydrating, nourishing and comforting as a cup of soup for breakfast. Cook this ahead of time and just heat it up in the morning.

The

HEARTY BONE BROTH

Nutritious morning “coffee substitute,” lunch or dinner

Ingredients à 4 lbs of Bones, preferably from organic, free range and/or grass fed animals. I prefer beef marrow, neck and knuckle bones

à 7 carrots, roughly chopped

à 1 small bunch of celery, roughly chopped

à 1/3 bunch of parsley, roughly chopped

à 1 large onion, chopped

à 2 tbsp of Apple cider vinegar (Braggs, raw unfiltered)

à Salt to flavor (add after it’s been prepared, not during)

à 2 tbsp cumin and/or turmeric to taste (anti-inflammatory & great for cleansing liver)

DirectionsStep 1 Fill a big stock pot with the roughly chopped vegetables and herbs. I like to sauté the vegetables in 1

tbsp of coconut oil for 3 minutes.

Step 2 Add bones then cover bones/vegetables with water at least 3⁄4 of the pot filled with water.

Step 3 Add the apple cider vinegar to help draw out the nutrients from the bones. Keep the heat on medium low so it doesn't do much more than simmer.

Step 4 Skim off the “froth” as it arises. Continue to add water as it evaporates. *Allow around 4 hours for chicken stock and a minimum of 6 hours for other, more dense bones. If you have time, let it stew for as much as 24 hours. The more it cooks the more minerals you’ll leach from the bones and vegetables.

Step 5 Strain the broth into a pitcher so you can let cool and store in refrigerator or freeze in half pint containers to use as needed. Drink it warm.

Step 6 Use as a base for soups or as the liquid when making brown rice or quinoa. Sauté some mushrooms and vegetables and add to a cup of bone broth for a quick vegetable soup. Don’t forget to add lots of good salt (air dried pink salt)! Heat up a cup in the morning to replace that coffee craving.

Hot Tip If the bone broth is gelatinous when you take it out of the fridge, GREAT, lucky you, that's means it's filled with extra nutrients to build strong bones. Just dilute it with pure water and heat to get the consistency you'd prefer. If using beef or lamb bones, roast beforehand for 25 or 30 minutes at about 375 F on a cookie sheet. Ask your local butcher for a carcass of chicken or beef bones aka dog/soup bones.

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ELEGANT BROCCOLI FENNEL SOUP

This soup is good cold or hot

Ingredients à 1 large head of broccoli, chopped, you can use the stalk if you chop the hard outer layer away

à 1 large onion

à 1 fennel bulb w/tops, chop the fennel tops into small pieces (we will only use the tops for this recipe, save the bulb to be sautéed in coconut oil until tender and served on a salad!)

à 1 tsp of pink salt

à 1⁄2 tsp of pepper

à 2 - 4 cloves of garlic (up to you, some garlic brings out the flavor nicely)

à 1 tbsp of coconut oil or ghee

à 1 box of homemade or Pacific vegetable broth

à 2 cups of water

à Scallions or parsley for garnish and flavor

à 1 tbsp cultured veggies

à 1 tbsp ghee

DirectionsStep 1 Sauté onion, salt and pepper and garlic in oil or ghee.

Step 2 When onions are tender throw in your broccoli and fennel tops stir around until coated with oil and aromatic, a couple of minutes.

Step 3 Add your water and veggie broth, simmer for about 20 minutes or until the broccoli is tender. Ladle into a Vitamix and blend until smooth and creamy. Serve! (Soup freezes and stores well)

Step 4 Having a storage container of cooked quinoa in the fridge at all times will save you so much effort. Quinoa is cooked like rice, 2 cups water to 1 cup quinoa, low simmer until soft and they go from looking like little seeds to little rings.

Hot Tip There is a quick video of this recipe on the home page of healthygutgirl.com, I walk you through step by step!

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HIJIKI SWEET CARROTS & POACHED MAHI MAHI

One of my favorite dishes!

Ingredients à 1 large head of Broccoli, chopped, you can use the stalk if you chop the hard outer layer away

à 1 large onion

à 1 fennel bulb w/tops, chop the fennel tops into small pieces (we will only use the tops for this recipe, save the bulb to be sautéed in coconut oil until tender and served on a salad!)

à 1 tsp of pink salt

à 1⁄2 tsp of pepper

à 2 - 4 cloves of garlic (up to you, some garlic brings out the flavor nicely)

à 1 tbsp of coconut oil or ghee

à 1 box of Pacific vegetable broth

à 2 cups of water

à Scallions or parsley for garnish and flavor

à 1 tbsp cultured veggies

à 1 tbsp ghee

DirectionsStep 1 Soak Hijiki for 10 minutes then drain and rough chop.

Step 2 Sauté onion and carrot for 2 minutes, add hijiki and cover with water. Bring down to a low simmer for 30 to 40 minutes checking to make sure it keeps hydrated.

Step 3 Add sea salt last 5 minutes of cooking.

Step 4 While the carrots are cooking, bring 1 cup of bone broth to a simmer in a frying pan on medium heat, add 1 tsp of ghee as well. Place the fish into the frying pan and cover for 3 minutes or until firm but tender through the middle. Place atop the hijiki & carrot.

The

RAW BRUSSEL SPROUT & BACON SALAD

Use digestive enzymes if necessary

Ingredients à 5 large organic brussels sprouts washed and cut off the hard bottom 1/4 inch

à 2 handfuls of kale, washed and core stem removed

à 4 pieces of low sodium, farm raised bacon, cooked but not until crispy, chopped into bite sized bits

à 1⁄2 cup of toasted almond slivers

à 1⁄2 cup of Bragg's apple cider vinegar

à 1⁄4 cup of olive oil

à 1 tbsp of nutritional yeast

à Dash of sea salt

à Dash of pepper

DirectionsStep 1 Using the shredding blade in the food processor pulse together the Brussels sprouts and kale until

shredded thoroughly. Set aside.

Step 2 In a small bowl whisk together apple cider vinegar, salt, pepper, nutritional yeast & olive oil.

Step 3 In a salad bowl mix dressing with brussels sprouts and kale and sprinkle with almonds and bacon Enjoy as a light meal or as a side to just about any dish!

Hot Tip Many people cannot tolerate raw brussels sprouts, it gives them gas and a tummy ache, same goes with many raw vegetables like broccoli. Digestive enzymes work wonders, they will give you the ability to break down the different sugars that your body can no longer break down. Give it at try.

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“CHEESY” MILLET RISOTTO

A fulfilling dinner

Ingredients à 2 cups millet, rinsed and dry roasted in skillet

à 2 medium onions, finely chopped

à 3 carrots, diced

à 1 small butternut squash, with skin cut off and cubed

à 1 tsp sea salt

à 1 tbsp of nutritional flakes

à 5 1/2 cups water (use bone broth & water!)

à 1 tbsp organic, unrefined coconut oil, ghee or butter

* Several pinches of herbs may be added such as thyme, rosemary, sage & celery seed.

DirectionsStep 1 Into pressure cooker place millet, vegetables, sea salt, and water. (This dish can also be prepared in a

saucepan. Increase the amount of water to 6 cups and keep to low boil for 1 hour or until tender).

Step 2 Close cover and bring up to pressure and cook on low flame for 30 minutes.

Step 3 Reduce pressure and open lid. Fold in oil, ghee or butter and nutritional yeast flakes.

Step 4 Stir well and serve.

The

BABY RED POTATO SALAD

A vegan recipe made with almond mayo

Ingredients à 2 lbs. small red potatoes, washed and scrubbed well Sea salt to taste

à Dash of freshly ground black pepper

à 3/4 cup homemade almond mayo (see recipe in dressings)

à 1/2 cup red onion, finely chopped

à 1/2 cup dill, minced

à 1/2 cup parsley, minced

à 1 cup of cultured vegetables, preferably cabbage based (optional)

DirectionsStep 1 Cut potatoes into bite-sized cubes and cook until tender. Chill potatoes in fridge.

Step 2 Once chilled, toss all ingredients together until well coated.

Step 3 Enjoy alone as a light meal or as a side to a yummy piece of poached salmon.

The

COMFORT BOWL

A complete and hearty meal

Ingredients à 1 baked yam per person

à 1 cup cooked quinoa (from that huge batch you made in advance, remember??)

à 1 cup coarsely chopped kale

à 1 1/2 cup tahini garlic dressing

à 1 cup sunflower sprouts or radish sprouts (or your fave)

à 1 tbsp toasted almond slivers

à Ghee or coconut oil

à 1/2 avocado diced

à 1 shredded sheet of toasted nori or 1/2 cup soaked sea palm or your favorite sea veggie

DirectionsStep 1 Massage kale with tahini dressing. Yes, you must get your hands slathered with tahini, it’s great for the

skin!

Step 2 Place medium sized yam on cookie sheet, bake at 375 for 45 minutes or until you can penetrate with a knife all the way through, like butta. Please don't poke holes in your poor yam before cooking

Step 3 Put some melted ghee or coconut oil on a paper towel and wipe a pan with it, so it’s not dripping with oil.

Step 4 Add raw almond slivers into the pan, sprinkle some pink salt on them and push them around with a spoon until they are lightly browned. DON’T BURN THEM! Make extra and store them in a little baggie or jar for snacking. It’s tempting to eat them all but don’t - just eat 1 small handful. You can also use walnuts or pecans.

The

CAULIFLOWER COUSCOUS

Gluten free lunch or a great accompaniment to a dinner protein

Ingredients à 1 medium sized head of cauliflower

à 1 small red pepper diced

à 1 small orange pepper diced

à 1 small green pepper diced

à 2 cloves of minced

à 1 cup of chopped parsley

à 1/4 cup of chopped chives

à 1 tsp sea salt

à 1 tbsp nutritional yeast flakes (optional for a cheesy nutty flavor)

à 2 tbsp of ghee or coconut oil

DirectionsStep 1 In a food processor, pulse your cauliflower florets into tiny pearl sized pieces. Do not make them too

small or they can get watery and mushy.

Step 2 In a large sauté pan, melt ghee or coconut oil and sauté garlic for a minute until coated and aromatic, throw in all ingredients except nutritional flakes and sauté' until tender.

Step 3 Sprinkle with nutritional flakes and enjoy your gluten free couscous.

The

SQUASH BOWL FILLED WITH LENTIL SOUP

A wonderfully warm dinner

Ingredients à Any squash (featured are Kabocha, Acorn & Spaghetti)

à 1 large onion

à 5 garlic cloves

à 2 tsp or to taste pepper, red or cayenne

à 1 cup cooked green lentils

à 1 cup bone broth

à Salt and pepper to taste

DirectionsStep 1 Preheat the oven to 350 degrees F.

Step 2 Season the cut sides of the squash with salt and pepper. Place the squash halves, cut-side down on baking sheet, and bake them for 45 – 55 minutes, or until the squash is very tender (it is done when it can be easily pricked with a knife).

Step 3 While the squash bakes, place the onion in a large sauce pan and sauté over medium heat for 5 minutes. Add bone broth 1 – 2 tbsp at a time to keep the onions from sticking to the pan. Add garlic, crushed red pepper flakes, and 1/2 cup of broth and cook for 5 minutes. Add the lentils to the pan and cook until the lentils split and are ender, this can take 20 minutes.

Step 4 Season with salt, and puree the lentil mixture in a blender until smooth and creamy.

Step 5 Add some of the bone broth, as needed, to make a creamy sauce.

Step 6 To serve, scoop some of the lentils into one of the baked squash halves and serve.

The

CEVICHE

Pretend you’re on a beach in Mexico ;)

Ingredients à 1 lb wild caught tilapia, or salmon, or cod, or shrimp cut into small bite sized cubes

à 1⁄2 cup of lemon juice

à 1⁄4 cup of olive oil

à 1 avocado diced

à 1 cup of cilantro chopped finely

à 1 small red onion minced

à 1 cucumber peeled and diced

à 1 jalapeno diced

à 1 tomato seeded and diced

à 1/8 tsp cayenne pepper (*optional for spicy ceviche)

DirectionsStep 1 Soak cubed fish in lemon juice for 1 hour in fridge.

Step 2 Add all other ingredients to soaked fish, toss and serve.

The

PINK CABBAGE & GARLIC KIMCHI

These foods are medicinal and magical!

Ingredients à 1 large green cabbage 1 medium sized purple cabbage

à 1 bunch of parsley

à 6 cloves of garlic

à 1 tsp chili flakes (or crushed red pepper)

à 1 tbsp sea salt

à 3 1⁄2 cups filtered water

à 1 packet Body Ecology culture starter

* You will need a food processor with shredding blade and a blender

DirectionsStep 1 Add Body Ecology Culture Starter, water, parsley, and chili flakes to blender. Liquefy.

Step 2 Separate 6 cloves from garlic bulb. Remove outer skin. Mince garlic.

Step 3 Remove core from cabbage and shred with a food processor.

Step 4 Add all ingredients to large bowl.

Step 5 Mix together and massage with your hands until tender and juicy.

Step 6 Store in Jars at 72 degrees for 10 days or longer. If jar remains closed, kimchi will last at room temperature for years!

Step 7 Once opened, refrigerate immediately.

Hot Tip Get creative with your vegetables, add or subtract anything from and to this recipe. ANYTHING GOES!!!

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CREAMY VANILLA FAT BOMBS

A rich dessert to have on hand to subside sweet cravings

Ingredients à 2 tbsp of organic Kerrygold unsalted butter 2 tbsps of organic coconut oil

à 2 tbsp of dairy kefir

à 2 tbsp of Labneh cheese (optional)

à 2 tbsp of vanilla extract

à 2 tbsp raw organic honey

à Scrape half a vanilla bean for a more potent vanilla flavor

* You will need silicon ice trays

DirectionsStep 1 Blend all ingredients until completely smooth Pour the ingredients into silicon ice trays and freeze.

Step 2 Pop them out then pop them in... your mouth!

Hot Tip Though it can be tempting to eat several of these bonbons in one sitting. Keep in mind they are rich in saturated fats and though they are good for you, they are also quite rich.

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GUILT FREE KEY LIME PIE

A healthy version of the classic

Ingredients à 3/4 cup lime juice

à 1/2 cup ground Lakanto (monk fruit sugar)

à 2 small avocados

à 1/4 cup + 2 tbsp coconut milk

à 1/2 tsp of vanilla extract

à 1/4 tsp of sea salt

à 1/2 cup + 1 tbsp coconut oil liquefied at room temp

à 12 oz of mixed nuts (walnuts , cashews, pecans)

à 1/4 cup of warm water

à 2 tbsp of raw honey

à 1/2 cup ground chia seeds

à 2 tbsp softened Kerrygold butter (unsalted)

à 1 pie tin or glass pie dish

DirectionsStep 1 In a blender, mix lime juice, Lakanto, avocados, coconut milk, vanilla extract and sea salt. Blend until

smooth, once you've blended add the coconut oil and blend for a quick 10 seconds.

Step 2 Pour into a bowl and set aside in the fridge.

Step 3 In a blender, mix nuts, butter and ground chia seeds. Scoop out into a pie tin or dish, using a piece of plastic wrap over your hand, press the mixture into the pie dish evenly.

Step 4 Cover the nut crust with the plastic wrap and set in freezer for 1 hour.

Step 5 Once the key lime mixture and nut crust are both chilled, pour the key lime into the nut crust and using a rubber spatula, evenly spread it and garnish with sliced limes.

Step 6 Cover once again with plastic wrap and set in refrigerator overnight until the mixture is firm.

The

DAIRY KEFIR & KEFIR CREAMSICLE

A once-in-awhile treat

Ingredients à 4 cups (or 1 liter) raw, low-fat, unpasteurized milk (can substitute low-fat organic, if necessary)

à 1/2 cup of organic heavy cream

à 1 packet Body Ecology Kefir Starter

à 1 tsp of orange zest

à 1 large orange, juiced

à 2 drops of stevia or orange stevia to taste

* You will need a glass container with tight fitting lid

DirectionsStep 1 Heat milk and cream in saucepan to 92 °F (31 or 32 °C). Be careful not to overheat. If you don’t have a

thermometer, use your finger to check temperature. It should feel neutral to the touch, not hot or cold.

Step 2 Pour warm milk into blender. Empty Body Ecology Kefir Starter packet into blender. Blend a few seconds to mix milk with starter.

Step 3 Pour into glass container. Top with tight fitting lid. Store at room temperature to ferment, ideally 72 – 75 °F for 18 – 24 hours. It will thicken until slightly clumpy and have a distinct sour aroma.

Step 4 Shake or stir vigorously, then refrigerate to chill. Kefir still ferments in the refrigerator, but the process is slower.

Step 5 Use 1⁄4 cup of this first batch to re-inoculate future batches (up to 7 times). Stays fresh for about 3 weeks.

Hot Tip Even though fermented dairy has incredible health benefits I do not recommend consuming dairy on a daily, even organic and raw dairy still contains hormones and daily consumption of this not ideal. It's a TREAT! Once or twice per week.

Creamsicle Step 6 In a tall glass pour 6 oz of dairy kefir add a handful of ice cubes, orange zest, orange

juice and stevia, throw in a blender and blend until smooth. Return to glass and enjoy like a 5-year-old in an ice cream shop.

The

COCONUT KEFIR

A superb daily probiotic beverage

Ingredients à 4 to 6 cups coconut water (from young Thai coconuts or non - pasteurized coconut water)

à 1 tsp raw honey (or raw sugar)

à 1 packet Body Ecology Kefir Starter

* You will need a strainer & a glass container with tight-fitting lid, a glass bottle will do

DirectionsNote If you do not have access to young coconuts you can use pasteurized coconut water. Here’s how; 4 to 6

cups of coconut water (boxed or young thai coconuts).

Step 1 Pour 4 or 5 cups or 1 liter of Coconut Water through strainer into sauce pan. Ideally 92 °F (31° or 32° degrees C), so be careful not to overheat. Use your finger to check you will not feel hot or cold, just neutral.

Step 2 Pour warm coconut water into a blender, add 1 tsp of raw honey (you can use raw sugar).

Step 3 Add one packet of Body Ecology kefir starter.

Step 4 Turn blender on for a few seconds to mix honey with starter, pour into a glass container with a tight fitting lid.

Step 5 Store at room temperature, ideally around 70 – 75 °F, for no more than three days.

Step 6 Chill and drink. If you are new to coconut kefir start with 2 ounces twice a day. It will stay fresh for about 3 weeks.

Step 7 Use ¼ cup of this first batch to re-inoculate future batches (up to 7 times).

Hot Tip For those of us that do partake in the occasional adult beverage, why not have one that also has health benefits! Add muddled mint, crushed ice & a responsible amount of rum or tequila to the final drink!

The

CRUNCHY VANILLA GRANOLA

A crunchy & healthy snack

Ingredients à 2 1/2 cups old-fashioned rolled oats

à 1⁄2 cup raw dried blueberries

à 1⁄2 cup raw dried currants

à 1 cup raw pumpkin seeds

à 1 cup raw almond slivers

à 1⁄2 cup raw walnuts

à 1⁄2 cup of raw cashews

à 1⁄4 cup melted coconut oil

à 1⁄2 tsp cinnamon

à 1 tbsp of vanilla extract

à 1/2 cup of Grade B maple syrup

DirectionsStep 1 Mix all ingredients into a bowl using a greased spatula because this stuff gets STICKY.

Step 2 Once thoroughly mixed, evenly spread on parchment on a cookie sheet.

Hot Tip Place in preheated 300 °F oven for 45 minutes stirring every 15 minutes. Keep a close eye, DO NOT OVERCOOK.

Sauces and Dressings

ALMOND MAYO

Great for tuna, egg & potato salads

Ingredients à 1/2 cup raw almonds

à 1/2 to 3/4 cup water

à 1/4 tsp garlic powder

à 3/4 tsp sea salt

à 1 cup olive oil

à 3 tbsp lemon juice

à 1/2 tsp raw, organic apple cider vinegar

DirectionsStep 1 Cover almonds with boiling water, allow to cool slightly.

Step 2 Slip off skins and have all other ingredients ready.

Step 3 Place almonds in blender or food processor and grind to a fine powder. Add half the water along with garlic powder and seasonings. Blend well, then add the remaining water to form a smooth cream.

Step 4 With blender running low, remove insert top and drizzle in the oil in a thin stream until mixture is thick.

Step 3 Keep blender running and add lemon juice and vinegar. Blend on low 1 minute longer to allow mixture to thicken to desired consistency.

Sauces and Dressings

AVOCADO CREAM DRESSING

Great for sliced veggie party platters, or salad dressing

Ingredients à 1 large avocado

à 1 tbsp tahini

à 2 tsp tamari

à 2 tsp maple syrup

à 2 tsp olive oil

à 1 small jalapeno minced, seeds removed

à Dash of pepper

à 1/3 cup cilantro

à Add up to 1/2 cup of water for creamy consistancy.

DirectionsStep 1 Blend until smooth

Sauces and Dressings

BUTTERY LEMON CAPER SAUCE

Great for fish & chicken dishes

Ingredients à 2 tsp capers, drained and rinsed

à 4 tbsp Kerrygold butter

à 1 small clove garlic, finely minced

à 2 tbsp lemon juice

à 1/2 cup bone broth

à 1 tsp lemon zest

DirectionsStep 1 On medium high heat in a saucepan, melt your butter, throw in your garlic and sauté until lightly golden.

Step 2 Add your lemon zest, lemon juice, capers and broth. Sauce is done when it's cloudy and slightly thick.

Sauces and Dressings

GARLIC LEMON TAHINI

Great for comfort bowls & a veggie dip

Ingredients à 1 small bunch parsley

à 1/2 cup tahini

à 2 to 4 large cloves garlic

à 4 to 5 tbsp freshly squeezed lemon juice

à 2 to 6 tbsp water

à 3/4 tsp salt

à 1/8 tsp cayenne (optional)

DirectionsStep 1 Blend until smooth

Sauces and Dressings

CHEESE-LESS PESTO

Great for gluten free pasta, salad dressing, shrimp marinade, veggie dip. Actually, just eat this off the spoon!

Ingredients à 2 cups fresh basil leaves

à 2 cloves garlic

à 1/4 cup pine nuts

à 2/3 cup extra-virgin olive oil

à Sea salt and ground black pepper, to taste

DirectionsStep 1 Pulse in a food porcessor until smooth