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Slimming Better | Cookbook 1


COOKBOOK

The Best of Slimming Better

Table of Contents

1. Breakfast Page 7

o Egg Salad with Herbs

o Warm Winter Muffins

o Mom’s Broccoli Cheese Casserole

o Crispy Hash Brown Pancakes

o The Original French Omelette

o Mexican-Style Egg Tacos

o Zucchini and Mushroom Omelette

o Green Goat Cheese Pizza

o Strawberry-Banana Oatmeal Delight

o Green Eggs Benedict-Style

o Rainbow Frittata

o Luscious Lemon Tart

o Gluten-Free Lime-Herb Mini-Muffins

o Gluten-Free Banana-Nut Pancakes

o Gluten-Free Muffins / Gluten-Free Coco Butter Muffins

o Classic Kefir

o Gluten-Free Banana-Nog Bread

2. Drinks Page 36

o Tangy Banana-Strawberry Smoothie

o Mock Mary Smoothie


o Cocoa-Pearberry Nut Nirvana Smoothie

o Orangenut Smoothie

o Nirvana Nog

o Cherimoya Colada Smoothie

o Fuchsia Fusion Smoothie

o Guavaberry Honey Dewthie

o Iced Shamrock Tea

o Old Fashioned Mocktail

3. Lunch Page 45

o Fresh Salad with Simple Dressing

o Spinach, Eggplant, and Mushroom Quiche

o A Taste of Asia: Chicken Pad Thai

o Tuna Macaroni Bake

o Thai-Style Wraps

o Broccoli Rice Pasta

o Veggie Goat Cheese Mini-Quiches

o Classic Pasta Primavera

o Shiitake-Scallion Sauté

o Cheesy Turkey-Mushroom Quiche

o Pasta Autunno

o Sweet and Savory Rice Salad

o Mediterranean Sea’wiches

o Greek-Style Pizza

o Zesty White Bean Hummus

o Raw Spring Rolls

o Snow Pea and Walnut Pilaf

o Tuna Burgers

o Sweet-and-Savory Salmon Patties


4. Dinner Page 79

o Oriental Chicken Stir-fry

o Simple American-Style Burgers

o Old American Salisbury Steak

o Vegetarian Herbed Stuffing

o Apricot Chicken Sauté

o Slow Cooker Vegetable Rice

o Tuna Steaks with Chunky Tomato Sauce

o Grilled Citrus-Pepper Tilapia

o Gluten-Free Chicken Pot Pie

o Zesty Game Hen

o Asian Prawn Delight

o Lemon-Herb Baked Trout

o Creamed Turkey and Potatoes

o Afritadang Manok (Filipino Chicken Afritada)

o Savory Okra Stew

o Lemon-Cashew Black Rice Pilaf

o Vegan Stuffed Peppers

o Sweet-n’-Nutty Potato Sauté

o Rainbow Picadillo

o Snappy Snapper Bake

o Spicy Beef Stew

o Tuna-Egg Bake

o Asian Halibut Burgers

o Oven-Stewed Seabass with Basque Seasoning

5. Soups Page 121

o Picanté Chicken Soup

o Creamy Classic Sweet Potato Soup

o Mediterranean Seafood Stew

o Calienté Cuban-Style Bean Soup


6. Salads Page 128

o Fresh Spring Salad

o Downhome Green Bean Casserole

o Nuts About Sweet Potato Salad

o All-American Potato Salad

o Garden Shrimp Sauté

o Green Bean and Almond Bake

o Italian-Style Lima Beans

o Tuna Calienté on a Bed of Beans and Greens

o Roasted Root Vegetable Medley

o Brussels Sprouts with Mustard Sauce

o Asian Cabbage-Mango Salad

o Quinoa Vegetable Sauté

o Toasted Tofu Salad

7. Desserts Page 150

o Very Strawberry Cheesecake

o Creamy Vanilla Ice Milk

o Chocolate Lovers’ Creamy Ice Milk

o Gluten-Free Pumpkin Chocolate Chip Cookies

o Gluten-Free Sweet Potato Pie

o Homemade Hazelnut Gluten-Free Cookies

o Lite Delight Chocolate Mousse

o Gluten-Free Pan Brownies

o Homemade Puff Pastry

Copyrights:

© 2012 by B2C Media Solutions Ltd. All Rights Reserved. No portion of this e-book may be copied, reproduced, published

or distributed in any form or by any means except with the prior written permission of B2C Media Solutions Ltd.


Disclaimer

Disclaimer:

This e-book is published by B2C Media Solutions Ltd. trading as Slimming Better (“we” and/or “us”) as part of the

Slimming Better Program as published on the Slimming Better website and is subject to the Terms & Conditions

and Disclaimer as published on the Slimming Better website, located at www.slimmingbetter.com

Nothing contained in this e-book is intended for the purposes of providing medical advice of any kind. Neither this

e-book nor any of the diet or exercise information contained in the e-book (the “Content”) is a substitute for

medical advice from your physician or any health advice from qualified health professional. You should discuss

your particular issue with your own physician. The statements contained in this e-book have not been evaluated

by the U.S. Food and Drug Administration. The information contained in this e-book and/or otherwise received

from us is not intended to diagnose, treat, cure, or prevent any disease. Neither we nor the Content providers

shall be held liable or responsible for any loss, damage, injury, or illness suffered by you and/or caused or allegedly

caused directly or indirectly by any treatment, action, or use of any of the Content or for any misunderstanding or

misuse of the information contained in this e-book.

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Breakfast

Egg Salad with Herbs

Difficulty Level: 1

Prep Time: 5 minutes

Cook Time: 13 minutes

Serving Size: ½ cup

Yields: 4 servings

Ingredients

8 large eggs

2 Tbsp chopped celery

½ Tbsp chopped chives

½ Tbsp chopped dill

2 small pickles

4 Tbsp mayonnaise

½ tsp garlic

¼ tsp salt

¼ tsp pepper

Directions

1. Boil the eggs for approximately 14 minutes.

2. As soon as the 14 minutes are up, immediately remove the eggs from the boiling water

using a ladle and carefully submerge them in ice-cold water. Refrigerate until the eggs

are completely cooled.

3. Peel the eggs, gently rinsing under cold water to wash away any minuscule bits of shell,

and pat dry with a paper towel.


4. In a medium bowl, chop or mash the eggs into bite-sized pieces. Add the mayonnaise

and mustard, and mix well.

5. Add the remaining ingredients, and gently stir with a spoon until well combined.

6. Serve as is, or atop toasted whole-grain bread (1 slice = 1 carb exchange) or crackers (2

large or 6 small = 1 carb exchange).


Warm Winter Muffins

Difficulty Level: 1



Serving Size: 1 muffin

Yields: 12 muffins

Ingredients

1/2 lb. butternut squash, cut into cubes

1 organic omega-3 or grass/pasture-fed eggs or vegan egg replacer

3/4 cup grass-fed milk

1 tsp Stevia or monk fruit sweetener

1 Tbsp organic grass/pasture-fed butter

1½ cups brown rice flour

½ tsp cinnamon

¼ tsp nutmeg

2 tsp baking powder

½ tsp baking soda

½ tsp salt

Directions

1. Preheat oven to 400°F (200°C). Lightly coat muffin tin with non-stick cooking spray

(preferably olive oil based).

2. In a large lidded pan, steam the cubes of squash for 15-20 minutes or until tender.

Drain the squash and set aside to cool slightly.

3. Puree the cooled squash in a blender or food processor until smooth.

4. Combine in a bowl the squash puree, egg, milk, and butter and mix until smooth.

5. In a separate bowl, mix the Stevia, flour, cinnamon, nutmeg, baking powder, baking

soda, and salt until well combined. Add the dry ingredients to the squash mixture and

stir until all ingredients are moistened.


6. Spoon the batter into the prepared muffin tin. (Each cup will be about ½ full). Bake for

20 minutes or until a toothpick inserted into a muffin comes out clean.

7. Remove the muffins from the tin and cool on a wire rack before eating.


Mom’s Broccoli Cheese Casserole

Difficulty Level: 1



Serving Size: 1 slice

Yields: 8 servings

Ingredients

1 lb russet potatoes, peeled and thinly sliced (1/8 inch thick)

½ cup fresh broccoli, chopped

1 small tomato, chopped

3 eggs, omega-3 or grass-fed/pasture-raised

2 tsp olive oil

½ a white onion, diced

½ cup organic grass-fed or vegan milk

1½ tsp whole-wheat flour

½ cup organic and/or grass-fed cottage cheese

½ cup organic, vegan or grass-fed cheddar cheese, shredded

Directions

Preheat oven to 350 degrees F (200 degrees C). In a flat baking dish or Dutch oven,

arrange the potato slices until the bottom of the dish is covered. Sprinkle the Broccoli

and Tomatoes on top of the potatoes until an even layer is formed.

In a separate dish, whisk the eggs and season with salt and pepper as desired. Gently

pour the beaten eggs on top of the vegetables. Set aside.

In a small saucepan, warm the olive oil over medium heat. Once the oil is hot, add the

diced onions and sauté until translucent (approximately 3 minutes).


Turn heat to medium and slowly add the milk and flour, whisking constantly. Cook for 2

minutes and then add the cheese. Remove from heat and continue to whisk until

smooth.

Pour the cheese mixture on top of the potato and vegetable layers. Cover with foil and

bake for 50-55 minutes.

Allow the dish to stand for approximately 10 minutes before serving.


Crispy Hash Brown Pancakes

Difficulty Level: 1


Cook Time: 10-12 minutes

Serving Size: 1 crisp

Yields: 4-6 hash brown crisps

Ingredients

2 Tbsp olive oil

½ lb russet potatoes, grated

1 egg, slightly beaten or ½ cup whole grain or legume flour (more as needed)

4 green onions, chopped

½ tsp granulated garlic

Salt or substitute and ground black pepper to taste

Chives and vegan or dairy Greek yogurt for topping (optional)

Directions

1. Before cooking, blot the grated potatoes with a paper towel in order to absorb excess

moisture.

2. Mix together in a bowl the potatoes, green onions, garlic, salt, and pepper until well

combined. Add the egg or flour.

3. In a non-stick pan, heat the olive oil over medium high heat. Form 4-5 spoonfuls of

the potato mixture into a patty shape, place in the hot oil, and cook for 5-6 minutes per

side, or until golden brown. If using flour, add as needed to maintain consistency.

4. Repeat this process until all of the potato mixture is gone. Garnish with yogurt (6

oz/180 g = 1 protein exchange) and chives if desired.


The Original French Omelette

Difficulty Level: 1



Serving Size: 1 omelette

Yields: 1 omelette

Ingredients

1 Omega-3 /grass-fed egg

2 Tbsp organic grass-fed milk

1 tsp / 5 ml olive oil

salt and pepper to taste

1 Tbsp chives, finely chopped

1 Tbsp parsley, finely chopped

Directions

1. In a small bowl, whisk together the egg, milk, salt, and pepper until frothy.

2. Heat the olive oil in a small, non-stick pan over medium-heat. Gently pour the egg

mixture into the pan and allow it to cook for about 30 seconds.

3. Using a spatula, gently push the sides of the egg mixture into the center of the pan,

while tilting the pan so that the liquid flows underneath. Continue this process around

the edge of the omelet until all of the liquid is cooked.

4. Using the spatula, flip the egg over and cook for another 30 seconds to finish cooking

the egg (be careful not to let it brown).

5. Top the omelette with the fresh herbs and enjoy!


Mexican-Style Egg Tacos

Difficulty Level: 1



Serving Size: 1 taco

Yields: 4 tacos

Ingredients

½ lb. ground turkey

½ cup red bell pepper, chopped

¼ cup onion, chopped

2 oz. green chilies, diced

3 oz. crumbled queso fresco

¼ cup organic grass-fed milk

4 omega-3 or grass-fed eggs

4 organic corn tortillas

¼ cup tomatoes, chopped


Directions

Optional toppings: crumbled goat cheese, salsa, cilantro, and Greek yogurt

1. In a large non-stick skillet, sauté the turkey, pepper, onion, and chilies until the turkey

is cooked through and the vegetables are tender.

2. While the turkey and vegetables cook, whisk together the eggs, milk, and cheese. Once

the turkey is cooked through, add the egg mixture to the skillet and scramble together.

Add salt or substitute (if desired) and pepper to taste.

3. Scoop the mixture into tortilla shells and garnish with tomato salsa (½ cup = 1

vegetable exchange), cilantro, or yogurt (6 oz = 1 protein exchange) if desired.


Zucchini and Mushroom Omelette

Difficulty Level: 1



Serving Size: ¼ of the omelette

Yields: 4 servings

Ingredients

1 Tbsp olive oil

½ cup green and yellow zucchini, sliced

½ cup mushrooms, sliced

2 Tbsp water

4 large omega-3 or grass-fed eggs

¼ tsp salt

¼ tsp pepper

1 tsp butter

2 Tbsp chives, chopped

4 oz. crumbled goat cheese

Directions

In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Sauté the

vegetables for 5 minutes until soft and tender. Remove from the skillet and set aside

(cover the vegetables to keep warm).

In a small bowl, whisk the eggs, water, salt, and pepper until frothy. Heat 1 teaspoon

of butter in a non-stick skillet over medium-high heat. Pour the egg mixture, half of the

vegetable mixture, and 2 oz. of cheese into the skillet.


Tilt the pan in a circular motion and move the egg mixture to cook evenly. When the

egg starts to set, flip the egg with a spatula and pour the remaining vegetables and

cheese in the center of the omelette and fold the egg over the fillings.

Top the omelette with fresh chives and slice into 4 pieces.


Green Goat Cheese Pizza

Difficulty Level: 1




Yields: 6-8 servings

Ingredients

1 medium sprouted or 100% whole grain pizza crust

2 omega-3/grass-fed eggs, beaten

4 tsp olive oil


⅛ tsp salt

⅛ tsp pepper

1 cup of leeks, sliced and lightly steamed

1 cup baby spinach leaves, torn

2 Tbsp fresh basil, torn

2 Tbsp fresh chives, chopped

4 oz. goat cheese, crumbled

¼ cup part-skim mozzarella cheese, shredded

Directions

1. Preheat oven to 375°F (190°C).

2. In a medium skillet, heat 1 tsp of olive oil over medium heat and scramble the eggs

with the leeks until the eggs are cooked through. Remove the heat and set aside.

3. Place the pizza crust/pastry dough on a pizza pan and bake for 10 minutes.


4. Remove the crust from oven and brush with remaining olive oil and sprinkle with salt,

pepper, and garlic. Top the pizza with the egg/leek mixture, baby spinach leaves, fresh

basil, chives, goat cheese, and mozzarella cheese.

5. Bake for an additional 7-10 minutes or until the cheese is hot and bubbly.


Strawberry-Banana Oatmeal Delight

Difficulty Level: 1



Serving Size: 1 cup

Yields: 4 servings

Ingredients

1 cup whole steel-cut oats

1 cup water

1 cup organic vegan or grass-fed/pasture-raised milk

¼ tsp salt

1 cup applesauce

1 tsp vanilla extract

¼ tsp Stevia or monk fruit sweetener

1 cup strawberries, sliced

Cinnamon or nutmeg for garnish (optional)

Directions

1. In a large bowl, combine the oats, salt, water, and milk. Microwave for 7 minutes.

2. Add the sweetener, applesauce, and vanilla and mix into the oats. Stir until combined.

3. Place the sliced strawberries and a sprinkle of cinnamon or nutmeg and enjoy!


Green Eggs Benedict-Style

Difficulty Level: 2



Serving Size: 1 egg on 1 slice of

muffin

Yields: 4 servings

Ingredients

4 omega-3 or grass-fed/pasture-raised eggs

4 mushrooms

2 Tbsp olive oil

½ tsp black pepper

1 cup baby spinach leaves, torn

4 slices of whole-grain bread

Hollandaise sauce (recipe below)

Sauce

3 omega-3 or grass-fed/pasture-raised egg yolks

2 Tbsp water

1 Tbsp lemon juice

2 tsp grass-fed/pasture-raised butter or ghee, melted

Directions

Fill a large frying pan with 2 inches of water and bring the water just to a simmer. Gently

break each egg into a small dish. Slowly slide each egg into the simmering water and

cook for 3-4 minutes.

Remove the eggs from the simmering water with a slotted spoon and place on a folded

paper towel to drain.


Meanwhile, coat the mushrooms with olive oil and place gill-side up on an oven tray.

Sprinkle the mushrooms with salt and pepper and cook under the grill for approximately

8 minutes.

While the mushrooms cook, make the Hollandaise sauce. Place the egg yolks, water, and

lemon juice in a stainless steel bowl and whisk until thick and almost doubled in volume.

Place the bowl over a saucepan with approximately 1 inch of simmering water. Continue

to whisk the mixture while slowly pouring in the melted butter until the sauce is

thickened. If the sauce gets too thick, whisk in a few drops of water before serving.

Serve over toasted whole grain English muffins. Assemble the dish by layering the

muffins first with baby spinach leaves, the poached egg, Hollandaise sauce and topped

with the grilled mushrooms.


Rainbow Frittata

Difficulty Level: 1



Serving Size: 1/8

Yields: 8 servings

Ingredients

½ cup sweet potatoes, diced

1 tsp olive oil

1 cup rainbow kale, chopped

2 shallots, diced

1 tsp fresh marjoram, chopped

3 omega-3 or grass-fed/pasture-fed eggs

2 omega-3 or grass-fed/pasture-fed egg whites

Salt or substitute to taste

⅛ tsp ground black pepper

1 oz. semi-soft goat cheese

Directions

1. Preheat oven to 350°F (175°C) on the broiler setting.

2. In a small saucepan, add the diced sweet potato and enough water to cover the

potatoes. Bring the water to a boil and cook the sweet potatoes for 10-15 minutes or

until the potatoes are soft. Drain the potatoes, and set aside.

3. In an ovenproof non-stick skillet, warm the olive oil over medium heat. To this skillet,

add the kale, shallots, and marjoram. Sauté for approximately 5 minutes or until the

onions become translucent. Remove from heat and set aside.


4. In a medium-sized bowl, whisk together the eggs, egg whites, salt or substitute (if

desired) and pepper until well-combined.

5. Return the skillet with the kale and sweet potatoes to low heat. Pour the egg mixture

all over the vegetables. Cook for 2-3 minutes or until the egg begins to set. Lift the edges

of the egg to allow any uncooked portion to seep through and cook evenly.

6. Sprinkle crumbled goat cheese on top, and place the skillet under the broiler and cook

for another 2-3 minutes.

7. Cut the frittata into 8 equal wedges and serve warm.


Luscious Lemon Tart

Difficulty Level: 2



Serving Size: 1/8 tart or ½ tartlet

Yields: 8 servings (1 9-inch tart or

4 mini tartlets)

Ingredients

Crust

½ cup (60 g) inulin (chicory root) sweetener for baking

Outermost peel (yellow only) of 1 small or ½ medium-large lemon

¼ cup (60 g) grass-fed/pasture-raised butter, softened

1 omega-3 or grass-fed/pasture-raised egg

1 cup (120 g) whole grain flour (wheat or gluten-free blend)

½ tsp. (2 g) baking soda

½ tsp. (2 g) baking powder

Filling

½ cup (120 g) grass-fed/pasture-raised butter

½ cup (60 g) inulin (chicory root) sweetener for baking

1 small lemon, deseeded and chopped

¼ cup freshly-squeezed lemon juice


Directions

1. Preheat oven to 355°F (180°C). Spray a large tart or 4 mini tartlet pan(s) with non-stick

cooking spray.


2. Pulse the sweetener and lemon peel in a food processor to obtain a pasty texture. Add

¼ cup softened butter and pulse beat for 10 seconds, then add 1 egg and beat for 5

seconds. Remove to a medium mixing bowl.

3. Sift together the flour and baking soda and powder. With an electric mixer, blend the

dry mixture into the lemon-butter mixture. Press an even layer of dough into the

prepared tart or tartlet pan(s).

4. Add filling ingredients to the food processor pulse blend. Add in the butter and pulse

beat for a few more seconds. Transfer the lemon filling to the tart or tartlet crust(s).

5. Place the tart or tartlet pan(s) in the middle rack of your preheated oven. Bake for 40

minutes until filling is set.

6. Remove from oven and refrigerate for 30 minutes or more before serving.


Gluten-Free Lime-Herb Mini-Muffins

Difficulty Level: 1



Serving Size: 2 mini-muffins

Yields: 24 mini-muffins

Ingredients

1 cup (240 g) organic or grass-fed/pasture-raised ricotta cheese or 1⅛ cup (270 ml)

organic soy milk for a vegan option

1 cup (120 g) almond flour

1 cup (160 g) brown rice flour

1 tsp (5 g) baking powder

1 tsp (5 g) baking soda

½ tsp (2½ g) dried or 1 tsp (2½ g) fresh oregano, chopped

½ tsp (2½ g) dried or 1 tsp (2½ g) fresh basil, chopped

½ tsp (2½ g) salt or substitute

¼ cup (60 ml) fresh-squeezed lime juice

1 tsp (5 g) lime zest

⅛-¼ cup (30-60 ml) water

Directions

1. Preheat oven to 400°F (200°C) and spray a mini-muffin pan with non-stick cooking

spray.

2. In a large mixing bowl combine the ground almonds, rice flour, baking powder, dried

basil, salt or substitute, and baking soda.


3. If using soy milk, mix with the lime juice, and allow to curdle for 10 minutes. Add

curdled soy milk + lime juice, or ricotta cheese and lime juice, then the lime zest, and mix

until well combined.

4. To this mixture add the water:.⅛ cup if using soy milk or ¼ cup if using ricotta cheese.

Stir until all ingredients are incorporated and mixture is somewhat smooth.

5. Drop generous tablespoonfuls of the dough into the prepared mini-muffin pan, taking

care not to overfill the cups.

6. Bake for 15 minutes in the center rack of the oven, until a toothpick inserted a muffin

comes out clean.

7. Transfer to a cooling rack and let stand until room temperature.


Gluten-Free Banana-Nut Pancakes

Difficulty Level: 1



Serving Size: 2 small pancakes

Yields: 4 servings

Ingredients

¼ cup (80 g) brown rice flour

¼ cup (80 g) almond flour

1 Tbsp. (12.5 g) baking powder

¼ tsp. (1¼ g) ground nutmeg

¼ tsp. (¾ g) salt or substitute

1 ripe banana

1 tsp. monk fruit sweetener

1 large omega-3 or grass-fed egg

⅔ cup (90 ml) hazelnut milk

1½ Tbsp. (22.5 ml) coconut oil

Real maple syrup (optional)

Sliced banana and toasted chopped hazelnuts (optional)

Directions

1. In a small bowl, combine the flours with baking powder, nutmeg, and salt or substitute.

Whisk until well-combined. In another bowl, mash the banana with the sweetener, and

stir in the egg, hazelnut milk, and a tablespoon of the coconut oil. Fold in the flour

mixture and stir until well-combined.

2. Heat a skillet over medium heat. Brush lightly with a small amount of coconut oil.


3. When the skillet is hot, ladel in ¼ cupfuls of the batter. Cook pancakes for 3-4 minutes

on each side, until brown and cooked through.

4. Top with sliced banana (½ = 1 carb exchange), maple syrup (1 tablespoon = 1 carb

exchange), and/or toasted chopped hazelnuts (2 tablespoons = 1 fat + ½ protein

exchange) if desired.


Gluten-Free Coco Butter Muffins

Difficulty Level: 2



Serving Size: 1 muffin

Yields: 12 muffins

Ingredients

¼ cup (60 ml) organic soy or grass-fed/pasture-raised milk, divided

3 oz. (85 g) omega-3 or grass-fed egg whites, room temperature

or 1¼ Tbsp. vegan starch-based egg replacer + 5 Tbsp. water, whisked together well

1 tsp. (5 ml) vanilla extract

1 oz. (22.5 g) brown rice flour

1 oz. (22.5 g) coconut flour

1 oz. (22.5 g) potato flour

1/2 Tbsp. (7.5 g) baking powder

½ tsp monk fruit sweetener

1/4 tsp. (1.4 g) salt or salt

3 oz. (85 g) grass- or pasture-raised dairy or coconut butter, cut into cubes

Directions

1. Preheat oven to 350°F (175°C). Lightly treat a muffin pan with non-stick baking spray.

2. In a mixing bowl, combine ¼ cup milk with the egg whites/replacer and vanilla, and set

aside. In a separate bowl, combine the flours with the baking powder, monk fruit, and

salt or substitute.

3. Add the butter cubes and remaining ¼ cup milk. Using an electric mixer, beat the

ingredients together on low speed until well-combined. Increase speed to medium, and

beat for an additional 2 minutes.


4. Add the egg/replacer mixture in 3 batches, beating on medium speed for 25 seconds

after every addition. Ladel out the batter into the prepared muffin pan. Bake for 25

minutes or until a toothpick inserted in the center of a muffin comes out clean.

5. Transfer the muffins onto wire racks to cool.


Classic Kefir

Difficulty Level: 1

Prep Time: 48 hours

Serving Size: 1 cup

Yields: 1 serving

Ingredients

1 Tbsp. kefir grains

1 cup organic grass-fed/pasture-raised dairy or goat, or vegan milk

Directions

1. Combine kefir grains and milk in a glass mason jar. Allow to sit at room temperature

out of direct sunlight for 24-48 hours, to allow the milk to fully ferment.

2. Strain the kefir into another jar with a plastic (not metal) mesh strainer. Drink

immediately or cover with a lid and place in the refrigerator.

3. For a non-dairy option, place the kefir grains in a mason jar with organic vegan milk,

and stir with a clean plastic or wooden (non-metal) spoon. Seal the jar and allow to

culture for 12-24 hours. Check the kefir every few hours, and when the kefir attains the

desired consistency, remove the grains.


Gluten-Free Banana-Nog Bread

Difficulty Level: 2



Serving Size: 1/12

Yields: 1 loaf (12 servings)

Ingredients

¾ cup (85 g) almond meal

¾ cup (85 g) brown rice flour

2 Tbsp (20 g) whole golden flax seeds

¼ cup (35 g) quinoa, toasted

1 tsp (5 g) baking powder

1 cup (120 g) inulin (chicory root) sweetener

1 tsp (2½ g) ground nutmeg

4 bananas, soft


½ cup (120 ml) rice milk

½ cup (120 g) grass-raised/pasture-fed butter or ghee, melted

1 tsp (5 ml) vanilla extract

⅔ cup glaze [⅓ cup (80 ml) light cream, ⅓ cup (30 g) inulin sweetener, ⅛ nutmeg]

Directions

1. Preheat oven to 355°F (180°C). Spray a loaf pan with non-stick baking spray, and set

aside.

2. In a food processer or coffee grinder, grind the flax seeds and quinoa to a fine meal. In

a large mixing bowl, combine the meals with the sweetener, nutmeg, and baking powder.

3. In the processor, puree the bananas with the eggs, milk, melted butter, and vanilla.


4. Combine the wet and dry mixtures, and blend well until smooth. Pour into the

prepared pan, and place in the oven over the center rack. Bake for 55 minutes, or until a

toothpick inserted into the center of the loaf comes out clean.

5. In a small bowl, whisk together the glaze ingredients, adding more liquid if necessary

to obtain the desired consistency. Drizzle the hot glaze over the bread, and allow to

harden for a few minutes before serving the bread.


Drinks

Tangy Banana-Strawberry Smoothie

Difficulty Level: 1


Cook Time:

Serving Size: 1 cup

Yields: 4 servings

Ingredients

8 strawberries, sliced

1 frozen banana, sliced

2 tangerines, peeled, seeds removed, chopped

1 cup coconut water

½ tsp. coconut nectar or organic honey

Directions

1. In a blender, combine all ingredients, and blend for 30 seconds or until smooth. Add

additional coconut water to reach your desired consistency.


Mock Mary Smoothie

Difficulty Level: 1


Cook Time:

Serving Size: 1 cup

Yields: 2 servings

Ingredients

2 small vine-ripened tomatoes, diced

2 Tbsp. (13 g) celery leaves, chopped

2 Tbsp. (8 g) fresh parsley, chopped

½ cup (120 ml) organic, low-salt vegetable juice

½ tsp (5 ml) organic low-sodium soy sauce

2 Tbsp (30 ml) fresh lemon juice

1 Tbsp (7 g) chia seeds

¼ tsp. (1¼ ml) Worcestershire sauce

3 ice cubes

1 slice of lemon for garnish

Celery mini-stalk for garnish

Directions

1. Grind chia seeds in a coffee grinder or similar appliance.

2. Combine chia meal with remaining ingredients in a blender, and blend for 1 minute,

until desired consistency is reached.

3. Serve warm or chilled, and garnish with a celery mini-stalk.


Cocoa-Pearberry Nut Nirvana Smoothie

Difficulty Level: 1


Cook Time:

Serving Size: 1 cup

Yields: 2 servings

Ingredients

½ cup (95 g) fresh or frozen raspberries

½ cup (120 g) pears, soft

1 cup (120 ml) almond milk

1 Tbsp. hemp hearts, ground

1 Tbsp. (55 g) pure cocoa powder dissolved in 1Tbsp. water

2 Tbsp. inulin (chicory root) sweetener

Directions

Blend for 30 seconds to 1 minute, or until desired consistency is reached.

Serve chilled.


Orangenut Smoothie

Difficulty Level: 1


Cook Time:

Serving Size: 1 cup

Yields: 2 servings

Ingredients

1 medium orange, chopped and deseeded

½ cup (65 g) shredded carrots

½ cup (60 ml) hazelnut milk

3 ice cubes

¼ tsp. (⅛ g) ground nutmeg (optional)

Directions

Add all ingredients to a blender and blend for 1 minute. Garnish with an orange slice, if

desired.


Nirvana Nog

Difficulty Level: 2



Serving Size: 1 cup

Yields: 4 servings

Ingredients

2-2¾ cups (480 ml) hazelnut milk, room temperature

2-2¾ cups (480 ml) rice milk, room temperature


or 3 Tbsp. tapioca starch

4 Tbsp. (50 g) organic raw cane or coconut sugar


2 tsp. (5 ml) rum extract

⅛ tsp. (0.7 g) nutmeg

Directions

1. Add eggs to a large bowl, and beat with a mixer until foamy and thick, and set aside. If

making vegan nog: add ¾ cup each hazelnut and rice milks to a small saucepan, warm

over low heat, and whisk in tapioca starch until thick and smooth.

2. Add sugar, and whisk until completely dissolved.

3. Whisk in 2 cups each of hazelnut and rice milks, nutmeg, and both extracts.

4. Pour into a two-quart pot. Warm over medium heat, stirring constantly until the

mixture thickens to the desired consistency, taking care that it does not boil.

5. Chill and serve.


Cherimoya Colada Smoothie

Difficulty Level: 1


Serving Size: 1 cup

Yields: 2 servings

Ingredients

1 cup (180 g) ripe sweet cherimoya, chopped

½ cup (120 ml) coconut water

½ cup (120 ml) organic grass-fed or vegan milk

½ tsp. (1¼ ml) rum extract

2 Tbsp. (15 g) inulin (chicory root) sweetener

4 ice cubes

Directions

Blend on high for 1 minute until smooth. Serve immediately.


Fuchsia Fusion Smoothie

Difficulty Level: 1


Serving Size: 1 cup

Yields: 2 servings

Ingredients

½ cup (120 ml) chopped black plums

½ cup (55 g) fresh or frozen boysenberries or blackberries

½ cup (90 g) noni juice

½ cup (70 g) red/purple cabbage

4 ice cubes

Directions

Lightly steam the cabbage until barley tender. Add to blender with other ingredients, and

puree on high for 1 minute until smooth.


Guavaberry Honey Dewthie

Difficulty Level: 1


Serving Size: 1 cup

Yields: 2 servings

Ingredients

½ cup (80 g) honeydew melon, cubed

½ cup (85 g) guava, chopped

½ cup (85 g) fresh or frozen raspberries

1½ Tbsp. (11 g) inulin (chicory root) sweetener

4 ice cubes

Directions

Blend for 30 seconds until smooth. Garnish with melon slice, if desired.


Iced Shamrock Tea

Difficulty Level: 1


Chill Time: 30 minutes to 1 hour

Serving Size: 1cup

Yields: 6 servings

Ingredients

6 cups (1½) liters water

3 Tbsp (9 g) loose Irish tea leaves, Assam or “Irish Breakfast”

3 Tbsp (9 g) a mix of dried basil, chamomile, ground cinnamon, cloves, coriander,

ginger, hops, juniper berries, orange zest, sage, star anise, and/or thyme

1 bunch of mint leaves, bruised

Directions

1. Put water, tea leaves, and seasonings in a 2-quart/liter covered pot, and bring to a boil.

Cover and reduce heat to low, and simmer for 15 minutes.

2. Remove from heat, and strain through fine mesh. Chill before serving.


Old Fashioned Mocktail

Difficulty Level: 1


Cook Time:

Serving Size: 1 cup

Yields: 2 servings

Ingredients

1 medium orange, seeded

½ cup (75 g) fresh or frozen cherries, pitted

½ cup (120 ml) rooibos tea

2 Tbsp raw cane or coconut sugar

1 tsp lemon zest, grated

1 tsp orange zest, grated

4 ice cubes

Directions

In a food processor, puree the orange pieces, with the peel. Add to a blender with the

rest of the ingredients, and blend for 1 minute or more, as needed, until smooth.


Lunch

Fresh Salad with Simple Dressing

Difficulty Level: 1


Cook Time:

Serving Size: 1 cup + as many

additional free vegetables

as you like

Yields: 4 servings

Ingredients

3 cups (250 g) chopped vegetables (choose from the list below) :

Cabbage

Cucumber

Tomato

Beet

Radishes

Cucumber

Bell Peppers

Turnip

Any Free Green Vegetables

4 tsp (20 ml) olive oil or avocado oil

½ lemon or 1 lime

Salt or substitute, ground black pepper, ground sumac, and/or garlic to taste (optional)

Directions

1. Choose many vegetables from the list. Chop and add them to one bowl.

2. Squeeze in juice from the lemon or lime, add seasonings if desired, and whisk together

with oil for dressing.

3. Toss well and enjoy!


Spinach, Eggplant, and Mushroom Quiche

Difficulty Level: 2



Serving Size: 1/8 slice

Yields: 8 servings

Ingredients

1 recipe for puff pastry

1 Tbsp olive oil or avocado oil

1 cup of sliced mushrooms

1 cup eggplant, sliced

2 sweet onions, sliced

1 cup fresh chopped spinach

1 tsp granulated garlic

¼ tsp salt or substitute

¼ tsp ground black pepper

5 omega-3 or grass fed/pasture-raised eggs

¾ cup organic grass-fed/pasture-raised milk

1 cup organic grass-fed/pasture-raised ricotta cheese

Directions


2. Line a pie plate or quiche pan with puff pastry. Trim the edges and prick the base with

a fork. Place a sheet of parchment paper over the puff pastry and top with dried beans.

3. Bake the pastry for 10 minutes. Remove the parchment paper and beans and bake for

another 10 minutes.


4. When the pastry is done and removed from the oven, reduce the oven heat to 300°F

(150°C).

5. In a skillet, warm the oil over medium-high heat. Add the mushrooms, eggplant, and

onion and sauté for 6-7 minutes. Remove from heat and set aside.

6. In a large bowl, whisk the egg, milk, garlic, salt or substitute, and pepper until well-

combined.

7. Pour the cooked vegetables into the cooled pastry dough and add fresh spinach and

cheese. Pour the egg mixture over the vegetables and cheese.

8. Bake the quiche at 300°F (150°C) for 30 minutes. Allow the quiche to stand for 10

minutes at room temperature before serving.


A Taste of Asia: Chicken Pad Thai

Difficulty Level: 2




Yields: 4 servings

Ingredients

6 cups of water

4 oz. brown rice noodles

2 shallots, chopped

½ lb. chicken breasts, diced

1 clove garlic, minced

¼ cup all-natural peanut butter

½ tsp ginger root, minced

1 tsp chili powder

¼ tsp salt

Peanuts, cilantro, and scallions, chopped for topping

Directions

1. In a large pot, bring 3 cups of water to a boil and add the brown rice noodles and

shallots. Cook for about 7 minutes or until tender.

2. While the noodles and leek cook, place the chicken in a skillet and cover with water.

Bring the water in the skillet to a boil. Reduce the heat to a simmer and cook the chicken

for approximately 15 minutes.

3. Drain the pasta and leek, reserving approximately ½ cup of the pasta liquid. And when

the chicken is cooked through, drain the water and allow the chicken to cool.


4. Shred the chicken and add to the pasta. To the pasta, add the garlic, peanut butter,

ginger, chili powder, and salt and pasta liquid. Toss until well combined.

5. Serve with chopped peanuts (2 Tbsp = 1 fat+½ protein exchange), cilantro, and

scallions if desired.


Tuna Macaroni Bake

Difficulty Level: 1




Yields: 4 servings

Ingredients

2 cups whole grain macaroni, uncooked

1 Tbsp olive oil

½ small yellow onion, diced

1 stalk celery, sliced

1 cans of white albacore tuna, drained

¼ tsp granulated garlic

¼ tsp pepper

½ cup Greek yogurt

½ cup shredded, grass-fed cheddar cheese

Directions

1. Preheat oven to 375°F (190°C). Prepare a baking dish with a non-stick cooking spray

and set aside.

2. Cook the macaroni in boiling water according to package instructions, until al dente.

3. In a medium skillet, add oil and warm over medium-high heat. Sauté the onions and

celery until onions are translucent and the celery becomes tender (approximately 10

minutes). Remove from heat and set aside.

4. In a large bowl, combine the sautéed onions, celery, tuna, garlic, pepper, yogurt, and

cheese. Mix until well-combined. Gently stir in the macaroni.


5. Add the tuna mixture to the baking dish and top with shredded cheese. Bake for 15

minutes covered and then remove the cover and continue baking for another 10

minutes. The cheese will be hot and bubbly.


Thai-Style Wraps

Difficulty Level: 1



Serving Size: 1 wrap

Yields: 4 servings

Ingredients

¼ cashew halves

1 tsp coconut oil


½ tsp ginger root, minced

1 celery stalk, julienned

1 red bell pepper, julienned

8 oz. chicken breasts, cut into thin strips

1 tsp lemon zest

½ cup shredded red cabbage

4 small sprouted or 100% whole grain wraps

Directions

In a large non-stick pan, add the cashew halves and sauté for 2 minutes. Remove from

the heat and transfer to a plate to cool.

Add the oil to the pan, and turn the heat to medium-high. Add the oil, garlic, ginger,

celery, red bell pepper and sauté for 3 minutes.

Add the chicken strips and continue to stir-fry for another 5 minutes. Add the lemon zest

and cabbage and allow the chicken to finish cooking. Turn off the heat and add the

cashews. Add salt and pepper and mix well.

Scoop even portions of the mixture into the wraps and roll up each wrap. Serve warm.


Broccoli Rice Pasta

Difficulty Level: 2



Serving Size: 1 cup

Yields: 6 servings

Ingredients

4 cups brown rice pasta

½ cup organic ricotta cheese

2 cups broccoli, chopped into bite-sized pieces

¼ cup carrots, julienned

1 Tbsp olive oil

1 garlic clove, minced

¼ tsp red pepper flakes

1 tsp dried or 4 leaves fresh basil, chopped

¼ cup tomatoes, chopped

Directions

1. Fill a large saucepan with water and bring it to a rapid boil. Add the broccoli and

carrots to the boiling water and cook for approximately 3 minutes.

2. While the vegetables are in the boiling water, prepare a bowl of ice water. As soon as

the 3 minutes are up, remove the vegetables with a slotted spoon and shock them in the

cold ice water.

3. Once the vegetables are cooled, strain them in a colander and set aside.

4. Bring a large pot of water to a boil and cook the pasta for approximately 10 minutes.


5. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add

the garlic and sauté for 30 seconds.

6. Add the red pepper flakes and vegetables to the skillet and reduce the heat to

medium. Add ¼ cup of pasta water to the vegetables and allow to simmer.

7. Drain the pasta and toss with the vegetable mixture; add the cheese and stir to

combine. Serve warm.


Veggie Goat Cheese Mini-Quiches

Difficulty Level: 2



Serving Size: 1 tart

Yields: 4 tarts

Ingredients

1 recipe for puff pastry dough

2 oz. semi-soft goat cheese

2 oz. grass-fed ricotta cheese

1 omega-3 or grass-fed/pasture-raised egg

1 Tbsp olive oil

½ cup white mushrooms, sliced

½ cup shitake mushrooms, chopped

½ a small yellow onion, diced

1 clove garlic, minced.

½ cup baby spinach leaves

1 Tbsp basil leaves, torn

½ Tbsp rosemary, chopped

½ tsp lemon zest

½ Tbsp lemon juice

Salt or substitute and ground black pepper, to taste

Directions

1. Preheat oven to 375°F (190°C)


2. On a floured surface or pastry cloth, roll the pastry dough to ⅛ inch thick and cut into

6-inch circles. Press the dough into 4-inch mini quiche pans and trim any excess that

hangs over the edge. Refrigerate until ready to use.

3. In a large bowl, combine the goat cheese, ricotta cheese, and the egg. Mix until smooth

and blended. Set aside.

4. In a large skillet, heat 1 Tbsp of oil over medium heat. Add the mushrooms, diced

onions, garlic and lemon zest and lemon juice and sauté until the onions are translucent

and mushrooms are soft and tender. Add the baby spinach, rosemary, and basil to the

skillet. Sauté 30 seconds more or until the spinach leaves begin to wilt.

5. Evenly portion the vegetable mixture into the quiche pans. Then slowly pour the

egg/cheese mixture into each of the quiche pans.

6. Place the quiche pans on a baking sheet and bake for 15 minutes or until the filling is

set. Allow the quiches to cool for about 10 minutes before removing from the pans and

serving.


Classic Pasta Primavera

Difficulty Level: 1



Serving Size: 1 cup

Yields: 4 servings

Ingredients

2 cups / 240 g fresh vegetables, cut into bite-sized pieces (use free vegetables if possible!)

4 oz. / 115 g dry whole grain long pasta (linguini or fettuccine)

12 oz. (1½ cups) / 360 ml organic Greek or vegan yogurt

½ cup / 120 ml organic grass-fed or vegan milk

2 Tbsp. / 10 g grated Parmesan cheese or pine nut meal

2 cloves fresh garlic, minced

1 Tbsp fresh oregano

5 tsp. / 25 ml olive oil

Salt to taste

Directions

1. In a medium saucepan, add 1 quart of water, 1 tsp oil, and a pinch of salt and bring to

a boil. When the water is rapidly boiling, add the pasta and cook until al dente (about 10-

15 minutes).

2. Meanwhile, prepare your vegetables by steaming in either a microwave oven, or on the

stove.

- Microwave Oven: Place the vegetables in a heat-safe glass bowl, partially covered, and

cook on high for 5 minutes (or until the vegetables are tender).

- Stove: Place the vegetables in a steamer or adapted saucepan with water up to the

holes and cook on high heat until tender (approximately 10 minutes).


3. While the pasta and vegetables are cooking, prepare the sauce. In a small pan, warm 2

tsp of olive oil over medium heat. Toast the minced garlic in the olive oil until golden.

Add the oregano and cook for 1 minute more. Remove from heat and stir in the yogurt,

milk, and cheese (or pine nut meal) until smooth.

4. Remove the pasta and vegetables from the heat and drain. Toss the pasta and

vegetables in the sauce until well coated. Serve immediately.


Shiitake-Scallion Sauté

Difficulty Level: 1




Yields: 4 servings

Ingredients

1 Tbsp (15 ml) olive oil


½ tsp (1 g) fresh ginger root, minced

1 cup (145 g) shitake mushrooms, sliced


4 oz. (112 g) chicken breasts, cut into bite-sized pieces (optional)

1 cup (240 ml) low-sodium vegetable broth

2 scallions (green spring onions), cut into 2-inch pieces

Directions

1. In a large wok, heat the olive oil over high heat. Add the garlic and ginger and sauté

until fragrant.

2. Add the sliced mushrooms and sprinkle with salt or substitute, if desired. Sauté for

approximately 10 minutes.

3. Add the broth and bring to a rapid boil. For a non-vegan option, add the chicken

pieces, while stirring.

4. Reduce the heat to medium-low, add scallions, cover, and simmer for 20 minutes.

5. Serve hot with steamed brown rice (½ cup/100 g of steamed rice = 1 carb exchange)


Cheesy Turkey-Mushroom Quiche

Difficulty Level: 2



Serving Size: 1/8

Yields: 8 servings

Ingredients

Crust

1 cup (160 g) sprouted or 100% whole grain flour or ¼ cup quinoa flour + ¼ cup potato

starch + ½ cup almond flour + 1 Tbsp. xanthan gum

½ tsp (3 g) salt or substitute

¼ cup coconut oil (solid state), cut into small cubes.

¼ cup (60 ml) cold water

Filling

1 oz. (30 ml) organic Parmesan cheese

¼ cup (80 ml) organic or grass/pasture-raised milk


¼ cup (60 ml) organic Swiss cheese, grated

2 cup (480 g) semi-soft goat cheese

1 cup (240 g) organic Greek yogurt

1 tsp (4 g) chopped parsley

¼ tsp (2 g) ground black pepper

¼ tsp (2 g) granulated garlic


2 cups (140 g) white or brown button mushrooms, sliced


4 oz. (120 g) extra-lean grass-fed/pasture-raised ground turkey


Directions

1. Preheat oven to 375°F (190°C) and prepare a 9-inch pie plate with non-stick cooking

spray. Set aside.

2. In a large mixing bowl, combine the flour(s) and salt or substitute. Using a pastry

blender gently cut the cubes of coconut oil into the flour mixture until it resembles

coarse crumbs. Slowly pour the cold water into this mixture and stir until dough is

formed.

3. Press the dough into the prepared pie plate and keep chilled until ready to use.

4. In a blender, blend the eggs, milk, and Swiss cheese until smooth.

5. Sprinkle 1 cup of goat cheese at the bottom of the dough in the baking dish. Pour the

egg mixture on top of the cheese. Bake for 25 minutes.

6. While the egg mixture bakes, mix together the ground turkey with salt and sauté in a

non-stick pan until browned.

7. Blend the Greek yogurt with the parsley, pepper, and garlic, and spread on top of the

baked egg mixture and sprinkle the ground turkey, mushrooms, and salt or substitute (if

desired) on top. Finally, cover with the remaining 1 cup of goat cheese.

8. Change the oven setting to broil, and broil the quiche until golden brown and the

cheese is bubbly. Let stand for 5 minutes before serving.


Pasta Autunno

Difficulty Level: 1



Serving Size: 1 cup

Yields: 4 servings

Ingredients

4 oz. (120 g) quinoa noodles, uncooked

1 cup (115 g) winter squash, diced

½ cup Jerusalem artichoke/sunchoke, sliced

½ cup parsnips, sliced

½ cup chestnut meat, chopped

½ Tbsp (7.5 ml) olive oil


½ cup (120 ml) organic vegan or grass-fed milk

¼ cup organic vegan or dairy Greek yogurt

Directions

1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. Cook the quinoa noodles per package instructions.

3. In the meantime, in a large bowl, combine the squash, sunchokes, and parsnips with a

drizzle of olive oil and toss to coat evenly. Spread on the lined baking sheet and roast for

20 minutes or until tender. Remove from oven and set aside.

4. While the vegetables are roasting, sauté the crushed garlic until fragrant. Add the milk,

bring to simmer once again, and simmer for an additional 3 minutes.


5. To this mixture, add the roasted vegetables and yogurt, and blend well. Pour over the

cooked quinoa noodles, toss, and serve immediately.


Sweet and Savory Rice Salad

Difficulty Level: 2



Serving Size: 1 cup

Yields: 4 servings

Ingredients

2½ cups (600 ml) water

1 cup (200 g) uncooked brown or wild rice, rinsed

1 cup (165 g) fresh organic apple, unpeeled and well-scrubbed, chopped

½ cup (113 g) roasted pine nuts

1 cup (165 g) dried cranberries, chopped

¼ cup (60 ml) olive oil

⅛ cup (30 ml) lime juice


Directions

1. Over high heat, bring the water to a boil. Add the rice, reduce the heat and cook

covered for 25 minutes or just until rice is tender and water is absorbed. Remove cooked

rice from the pan and allow to cool completely.

2. In a mixing bowl, combine the pine nuts, cranberries, and apples with the rice. Stir well.

2. Whisk together the lime juice, and oil with salt or substitute (if desired) in a small bowl

before pouring over the rice mixture. Stir well.

4. Chill in the refrigerator for at least 30 minutes before serving.


Mediterranean Sea’wiches

Difficulty Level: 1



Serving Size: 1 sandwich

Yields: 4 sandwiches

Ingredients

4 sole fillets, 4 oz. (110 g) each

2 Tbsp (60 g) olive oil

1 clove fresh garlic, minced

1 sprig fresh dill, chopped

½ tsp (1 g) lemon zest, grated

½ tsp. (1⅓ g) ground black pepper


4 sprouted or 100% whole grain rolls

4 Tbsp (60 ml) organic Greek yogurt

8 sun-dried tomatoes, julienned

¼ avocado, sliced

½ red/purple onion, sliced

Directions

1. Spray sole fillets with olive oil through a mister, or brush on. In a small bowl, combine

seasonings and sprinkle onto the fish.

2. Heat 1 tablespoon of oil in a non-stick covered sauté pan over high heat. Place the fish

in the pan, cover, and cook for about 4 minutes on each side until flaky and well-

browned.


3. Slice the roll lengthwise. Mix the yogurt with the dried tomato pieces, and spread on

the roll halves. Add slices of onion and avocado. Top with the sole fillet, and close the

sandwich.


Greek-Style Pizza

Difficulty Level: 1



Serving Size: 1 pizza

Yields: 4 small pizzas

Ingredients

1 sweet red pepper, julienned

1 leek, sliced

4 small sprouted or 100% whole grain wraps


12 oz (340 g) baby spinach

¼ cup fresh mint leaves, chopped

2 cloves garlic, minced

20 kalamata olives, pitted and halved

½ cup (120 g) crumbled feta cheese

Directions

1. Lay the red pepper and leek pieces out on a baking sheet skin side up, spray or brush

lightly with olive oil, and roast under the broiler for 5 minutes.

2. Change the oven setting to 400°F (200°C).

3. Lightly spray both sides of the wraps with olive oil, or brush on. Place the wraps on

baking trays.

4. Place 2 tablespoons oil, spinach, mint leaves, and garlic in food processor, and pulse

beat for 2 minutes.

5. Place the baking sheet in the oven for approximately 5 minutes, until wraps are lightly

toasted.


6. Remove wraps from the oven. Spread the pureed spinach mixture evenly over the

toasted wraps.

7. Arrange the roasted pepper, leek, olives, and cheese on the wraps. Return to the oven

and bake for about 3 minutes, until the cheese is melted.


Zesty White Bean Hummus

Difficulty Level: 1

Prep Time: 5 minutes (for canned

beans) 12 hours (dried beans)

Cook Time: 25 minutes (for canned

beans) 1½ hours with dried beans


Yields: 4 servings

Ingredients

½ cup (105 g) dried white beans

or 1 cup (164 g) frozen or canned and drained

2 cups water

1 tsp saffron threads

1 sweet red pepper, cleaned and quartered lengthwise

1 Tbsp. basil-infused olive oil

1 tsp. / 2 g smoked paprika


⅛ ground black pepper

2 tsp. / 10 ml basil-infused olive oil


Directions

1. Preheat the oven to 375°F (180°C).

2. If starting with dried beans: soak in water for at least 12 hours, then drain and add to a

covered quart pan with water and saffron; bring to a boil, then cover and simmer over

low heat for 40-50 minutes until tender (remove any foam that collects on the surface of

the water). If starting with canned or frozen beans: place in boiling water with saffron

threads to soak.

3. In the meantime, brush the red pepper pieces with olive oil, and broil for 5-10 minutes

on each side, until roasted patches appear.


4. Place in a food processor the roasted pepper, beans, remaining oil and spices, and

pulse until smooth, adding the bean soaking water as needed. Add salt or substitute (if

desired).

5. Eat as is, or spread on sprouted or 100% whole grain crackers (6 small or 2 large = 1

carb exchange) or bread (1 30-g slice = 1 carb exchange).


Raw Spring Rolls

Difficulty Level: 1

Prep Time: 15 minutes + 30 minutes

for marinade

Serving Size: 3 small wraps

Yields: 4 servings

Ingredients

½ cup (40 g) napa cabbage, shredded

1 medium carrot, julienned

2 scallions / spring green onions, sliced

4 sprigs cilantro, chopped

1 tsp (5 ml) sesame oil

½ tsp (2½ ml) chili oil

12 small rice paper rounds (6½-inch / 16 cm)

1 Tbsp (15 ml) organic low-sodium soy sauce

½ tsp (5 ml) rice wine

Directions

1. In a medium bowl combine the cabbage, carrot, scallion, and cilantro.

2. Sprinkle in the oils, soy sauce, and wine, and toss to coat well. Let the mixture site at

room temperature for 30 minutes.

3. Lightly moisten a rice round until softened. Lay it on a flat workspace, fill with 1½

tablespoons (23 g) of the vegetable mixture. Roll closed, and tuck in the ends.

4. Repeat this process for all wrappers and filling.


Snow Pea and Walnut Pilaf

Difficulty Level: 1

Prep Time: 15 minutes +

12-24 hours to soak grains


Serving Size: 1 cup

Yields: 4 servings

Ingredients

¼ cup wild rice, uncooked

¼ cup (46 g) green wheat (freekeh), uncooked

¼ cup oat groats, uncooked

2 cups water

½ oz. walnuts


1 medium red/purple onion, diced

2 scallions (green onions), chopped

½ cup whole snow peas

1 tsp olive oil

Salt or substitute and pepper to taste

Directions

1. Rinse the grains.

2. In a 2-quart covered pot, bring the water to a boil. Add the grains, cover, and reduce

heat. Simmer for 1 hour until tender.

3. In the meantime, toast the walnuts in the broiler for 4 minutes, taking care to stir

occasionally for even heat exposure. Set aside.


4. In a sauté pan, heat oil over medium heat, and sauté the red onion until translucent.

Add garlic and sauté until fragrant, about half a minute.

5. Add the scallions and snow peas and sauté until just tender. Add in the cooked grains

and toasted walnuts and stir well. Cook for an additional 2-3 minutes.


Tuna Burgers

Difficulty Level: 2



Serving Size: 1-2 burgers


Ingredients

4 oz. (120 g) fresh tuna

1 cup (240 ml) water

½ cup (50 g) potatoes, scrubbed well, cubed, and steamed

2 shallots, finely chopped

1 clove garlic, crushed

½ tsp. smoked paprika

¼ tsp. ground black pepper

1 tsp (5 ml) olive oil


Directions

1. Mash the potatoes in a large bowl until smooth. Cover and set aside.

2. In a two-quart pan, poach the tuna in for about 5 minutes. Remove from water and

add to the mashed potatoes.

3. Add the shallots, garlic, and spices, and blend well. Chill for 15-20 minutes in the

refrigerator.

4. Remove from refrigerator. Divide into 4 patties.


5. In a non-stick pan, heat oil over medium heat. Place the patties in the pan, flip to coat

with the oil, cover, and cook for approximately 5-10 minutes on each side until golden

brown and cooked through.

6. Serve warm.


Sweet-and-Savory Salmon Patties

Difficulty Level: 2

Prep Time: 10 minutes and

15 minutes to chill


Serving Size: 1 cup

Yields: 4 servings

Ingredients

10 oz. (280 g) salmon, raw

1 cup (150 g) sweet potatoes, sliced or cubed

6 cups (1.44 L) water

1 tsp (6 g) black pepper

1 purple/red onion, diced

2 tsp (2 g) fresh marjoram

2 tsp (2 g) fresh oregano, chopped


Directions


2. Steam the sweet potatoes pieces in 3 cups (720 ml) of water for about 10 minutes, or

until soft. Mash or whip thoroughly, until smooth. Cover and put aside.

3. In a quart pan, poach the salmon in 3 cups (720 ml) of water with ground black pepper,

for 10 minutes or until the fish flakes easily. Remove from the water.

4. In a shallow bowl, blend the mashed sweet potatoes, flaked salmon, onion, marjoram,

and oregano. Refrigerate for 20 minutes.

5. After 15 minutes, remove the mixture from the refrigerator, divide into 4 parts and use

your hands to shape the patties.


6. Coat a baking sheet with non-stick cooking spray and place each cutlet on the sheet.

Bake on the middle rack of the oven for a total of 25 minutes, flipping after 12 minutes.

Be sure both sides are well done before removing and serving.


Dinner

Oriental Chicken Stir-fry

Difficulty Level: 1



Serving Size: 1 cup

Yields: 6 servings

Ingredients

2 Tbsp olive oil

1 white onion, sliced

2 celery stalks, thinly sliced

2 Tbsp sesame seeds

3 cups diced chicken

1 cup fresh broccoli, chopped

½ cup water chestnuts, sliced

3 cups diced chicken

1 tsp salt

¼ tsp pepper

6 Tbsp sliced almonds

1 tsp cornstarch dissolved in 1 tsp water

3 Tbsp water

Directions

In a large skillet, heat 1 tablespoon of olive oil over medium high heat. Add the sliced

onions and sauté until just translucent.


Add the celery, sesame seeds, and chicken to the skillet and continue to stir-fry for

approximately 10 minutes. Remove the chicken and veggies from the heat and set aside.

In the same skillet, add the rest of the olive oil over medium-high heat. Add the broccoli,

water chestnuts and 3 Tbsp of water and sauté for 3 minutes over high heat.

Return the chicken, onion, and celery to the skillet and add salt, pepper, and slivered

almonds. Cover and simmer for about 5 minutes. Then pour in the dissolved cornstarch

and stir until glaze coats the chicken and vegetables.


Simple American-Style Burgers

Difficulty Level: 1



Serving Size: 1 hamburger

Yields: 4 hamburger patties

Ingredients

1 lb grass-fed/pasture-raised extra lean ground beef

½ a small yellow onion, diced


½ tsp salt

¼ tsp pepper

½ tsp chili powder (optional)

1 Tbsp parsley, finely chopped

½ cup whole grain breadcrumbs

1 omega-3/grass-fed egg, beaten

Directions

1. In a large bowl combine the ground beef and seasonings with your hands until well-

combined. Then add the egg and breadcrumbs and stir.

2. Separate the ground beef mixture into 4 balls and use your hand to form the beef into

patties (approximately ¾ inch thick)

3. Heat a large, non-stick skillet over high heat and place the patties in the pan. Reduce

the heat to medium.

4. Cook the patties for approximately 3 minutes on each side or until the patties are

cooked through.

5. Serve patties with whole grain bun and fresh lettuce, tomato, and onion if desired.


Old American Salisbury Steak

Difficulty Level: 4



Serving Size: 1 beef patty (2 oz. of

steak)

Yields: 4 servings

Ingredients

8 oz. exta-lean grass-fed/pasture-raised beef

¼ cup sprouted or 100% whole wheat breadcrumbs

2 omega-3 or grass-fed/pasture-raised egg whites

¼ cup cold water

2 Tbsp tomato paste

3 Tbsp dry red wine

1 tsp Worcestershire sauce

¼ tsp black pepper

¼ tsp mushrooms, sliced

1 tsp olive oil

¾ cup water

Directions

In a large bowl, mix the beef, breadcrumbs, egg whites, and water. Mix until well

combined and divide into equal portions. Shape each into patties approximately 3/4 inch

thick.

Heat a large non-stick skillet over medium-high heat. Gently place the patties in the

skillet and cook for approximately 3 minutes on each side. Once evenly browned,

remove the patties from the skillet and cover to keep warm.


In the same skillet, heat the oil over medium heat and add the mushroom slices. Allow

the mushrooms and cook until soft (approximately 5 minutes). Add the ¼ cup of water,

tomato paste, dry sherry, Worcestershire, pepper, and gently stir.

Bring the contents of the skillet to a boil and return the ground-beef patties to the skillet.

Reduce the heat, cover the skillet, and allow the dish to simmer for 10 minutes.

Remove the cover and continue to cook until the liquid is reduced to ¾ cup

(approximately 8 minutes)

Serve warm and enjoy!


Vegetarian Herbed Stuffing

Difficulty Level: 2




Yields: 4 servings

Ingredients

3 cups of sprouted or 100% whole grain bread, cubed

2 Tbsp olive oil

1 small yellow onion, diced

¼ cup celery, chopped

4 oz. mushrooms, chopped

1 tsp black pepper

1 tsp sage, chopped

1 tsp thyme, chopped

1 Tbsp parsley, chopped

1 tsp rosemary, chopped

½ cup low-sodium vegetable broth

Directions

1. Preheat oven to 350°F and prepare a baking dish with non-stick cooking spray.

2. In a large non-stick skillet, heat the oil over medium-high heat and sauté the onion,

celery, and mushrooms until soft. This will take approximately 8-10 minutes.

3. Add the pepper, sage, thyme, and rosemary to the vegetables and sauté for an

additional 3-4 minutes until fragrant.

4. In a large bowl, add the bread cubes. Pour the contents from the skillet on top of the

bread cubes and toss until the well coated.


5. Slowly add the broth to the bread cubes to make the mixture moist. Pour into the

baking dish and bake, covered, for 15 minutes.


Apricot Chicken Sauté

Difficulty Level: 2


Marinade Time: 24 hours


Serving Size: ½ chicken breast

(4 oz.)

Yields: 4 servings

Ingredients

Marinade

¼ cup ginger root, chopped

½ cup celery, chopped

¼ tsp red chili flakes

2 cups plain Greek yogurt

Chicken

2 boneless chicken breasts, halved

1 Tbsp almonds, sliced

1 Tbsp dried apricots, roughly chopped

1 Tbsp scallions, chopped

Directions

1. In a blender or food processor, add the ginger, celery, chili flakes, and yogurt. Blend

on low until smooth.

2. Place ½ cup of the yogurt mixture in a small container, cover, and refrigerate. Smother

the rest of the yogurt mixture on top of the chicken breasts, cover and refrigerate for at

least 24 hours.


4. Remove the marinated chicken from the refrigerator and discard any excess marinade.


5. Heat a non-stick skillet over medium-high heat and sear the chicken breasts on 2

minutes per side.

6. Place the seared chicken breasts on a baking sheet, and finish cooking the chicken in

the oven for 20 minutes.

7. While the chicken is cooking, warm the reserved yogurt sauce on the stove over low

heat. When the chicken is done baking in the oven, spoon the warmed sauce on top of

the chicken breasts and sprinkle with sliced almonds, chopped apricots and scallions.

Serve with rice if desired.


Slow Cooker Vegetable Rice

Difficulty Level: 1


Cook Time: 7 hours

Serving Size: 1 cup

Yields: 4 servings

Ingredients

1 Tbsp olive oil


½ yellow onion, chopped

½ red/purple onion, chopped

1 sweet green pepper, chopped

1 sweet yellow pepper, chopped

½ cup brown or wild rice, uncooked

1½ cups water

½ cup black beans, cooked or canned and drained

½ cup organic corn

½ Tbsp chili powder

¾ cup tomatoes, diced

½ cup mushrooms, chopped


Cilantro leaves, chopped, to garnish (optional)

Directions

In a non-stick skillet, warm the olive oil over medium heat and gently sauté the garlic,

onions, and sweet peppers until onions are translucent and peppers are tender


To a crockpot, add the sautéed vegetables, the brown rice, water, beans, corn, chili

powder, and tomatoes. Give the mixture a good stir and then cover and cook on high for

4 hours.

Turn down the crock-pot to low, add mushrooms, and cook for an additional 3 hours.

Season with salt or substitute and pepper to taste (if desired), and garnish with chopped

cilantro leaves.


Tuna Steaks with Chunky Tomato Sauce

Difficulty Level: 1



Serving Size: 1 tuna fillet (2 oz.)

Yields: 4 servings

Ingredients

1 Tbsp olive oil

1 small red onion, diced


1 sweet red pepper, chopped

1 sweet yellow pepper, chopped

2 roma tomatoes, chopped

¼ cup water

2 Tbsp dry red wine

2 Tbsp green olives

1 Tbsp lemon juice

4 2-oz tuna steak fillets

1 tsp dried or 1 Tbsp fresh basil, chopped

Chopped scallions for garnish

Directions


2. In a medium saucepan, warm 2 teaspoons of olive oil over medium heat. Add the red

onion, garlic, and bell peppers and sauté until softened (approximately 2-3 minutes).


3. To the saucepan, add the tomatoes, wine, and water and bring to a boil. Cook

uncovered for 10 minutes over medium-high heat, stirring constantly. The mixture will

begin to thicken as stirred. Once thickened, add the olives and salt. Set aside.

4. Brush the remaining olive oil on both sides of the tuna steaks and gently season with

salt.

5. Heat an ovenproof skillet over high heat and sear the tuna steaks for approximately 2

minutes per side. Put the pan in the preheated oven and bake for 10 minutes.

6. When the tuna is cooked through, spoon the tomato mixture on top of each steak and

serve warm. Garnish with chopped scallions if desired.


Grilled Citrus-Pepper Tilapia

Difficulty Level: 2

Prep Time: 1 hour


Serving Size: 4 oz. tilapia

Yields: 4 servings

Ingredients

⅓ cup olive oil


1 tsp lemon or lime zest

1 Tbsp lemon or lime juice

2 Tbsp dry white wine

½ tsp ground black pepper

½ tsp ground white pepper

4 (4 oz.) tilapia fillets


Chives, chopped, for garnish

Directions

1. In a medium bowl, combine ¼ cup of olive oil with the minced garlic, lime zest and

juice, wine, peppers, and salt or substitute. Whisk until well combined to make a

marinade.

2. To a food container, add the tilapia fillets, pour in the marinade. Place in the

refrigerator and allow the tilapia to soak for at least 1 hour, shaking every 10-15 minutes.

3. Preheat the grill to 300°F (150°C) and brush the remaining olive oil on the grate.

4. Place the tilapia on the grill. Cook for 4-5 minutes per side, or until easily flaked with a

fork.


Gluten-Free Chicken Pot Pie

Difficulty Level: 2




Yields: 8 servings

Ingredients

1 Tbsp quinoa flour

1 Tbsp olive oil

1 celery, sliced

1 yellow onion, diced

1 large carrot, diced

2 cups water

1 lb chicken breast, boiled, deboned, and cubed

½ cup green peas

¼ tsp salt


¼ tsp sweet paprika

2 cups potatoes, mashed

1½ sheets of gluten-free puff pastry

Directions

1. Spread the quinoa flour out over a baking sheet, and toast under the broiler for 5-10

minutes, stirring every few minutes to ensure even toasting. When the flour is mostly

golden-brown, remove from the oven, and change the heat setting to to 375°F (190°C).


2. In a large pan, heat the olive oil over medium-high heat. Add the onion and celery to

the pan and sauté for 5-8 minutes. To this mixture add the carrots and cook until the

vegetables are soft (approximately 5 minutes more)

3. Turn the heat to low and sprinkle the vegetables with the toasted quinoa flour. Allow

this mixture to simmer for 2 minutes while stirring constantly. Add the water to the pan

and continue to stir until you reach the desired consistency.

4. Once the sauce is thickened, add the chicken, peas, salt, pepper, and paprika. Cook for

another 3 minutes.

5. Remove the chicken and vegetables from the heat and pour into a prepared, deep

baking dish. Top the chicken and vegetable mixture with mashed potatoes.

6. Roll out the puff pastry and place it on top of the baking dish. Trim and crimp the puff

pastry around the edges to the baking dish. If desired, lightly brush the top of the pastry

with milk to give the pie a shiny gloss.

7. Bake the pot pie for 20 minutes or until the pastry is golden brown.


Zesty Game Hen

Difficulty Level: 3


Cook Time: 1 hour 20 minutes

Serving Size: ¼ - ½ hen


Ingredients

1 Cornish/Indian game hen


1 Tbsp. fresh or 1 tsp. dried sage

1 tsp. fresh or ½ tsp. dried thyme

½ tsp orange zest

¼ tsp. salt or substitute

⅛ tsp. ground black pepper

1 lb. Brussels sprouts

1 red/purples onion, sliced

1 Tbsp. olive oil

1 Tbsp. Dijon mustard

Directions


2. Loosen the skin, but do not remove.

3. In another bowl, mix the sage and thyme with the garlic, pepper, salt and orange zest.

Rub half of the sage mixture under the loosened skin.

4. Place the hen on a roasting pan grill, and roast uncovered for 40 minutes.


5. Meanwhile, combine and coat the Brussels sprouts and onion with olive oil and

mustard in a bowl. Add the Brussels sprouts mixture to the baking pan, arranging around

the hen. Remove the skin from the hen, rub with the remaining seasoning mix, cover with

foil, and continue to roast for 20 minutes more.


Asian Prawn Delight

Difficulty Level: 1


+ 15 minutes for marinade


Serving Size: 3 prawns

Yields: 4 servings

Ingredients

12 large prawns

2 Tbsp goji berries/wolfberries


¼ cup coconut water

1 tsp rice wine


Directions

1. Clean and devein the prawns.

2. In a covered container, combine all of the ingredients. Set aside to allow the prawns to

marinate for at least 15 minutes.

3. Heat a wok, then add the prawns and marinade, cover, and steam for 10 minutes.

4. Serve warm with whole brown rice, if desired (½ cup cooked = 1 carb exchange).


Lemon-Herb Baked Trout

Difficulty Level: 1



Serving Size: 2 oz. trout

Yields: 4 servings

Ingredients

8 oz. trout, deboned

1 tsp olive oil

1 tsp fresh dill, chopped

1 tsp fresh parsley, chopped

1 tsp fresh chives, chopped


1 Tbsp fresh-squeezed lemon juice

½ tsp lemon zest

⅛ tsp. ground pepper (white and/or black)

Salt or substitute, to taste

Directions


2. Brush or spray olive oil at the bottom of a baking dish.

3. Quarter the trout, open each piece to make a fillet. Season both sides of each piece

with the rest of the ingredients.

4. Place the baking dish on the middle rack, and bake for 5-10 minutes on each side, until

the fish can be lightly flaked with a fork.

5. Remove from the oven, and place a piece of trout on each place. Drizzle with the pan

drippings, and serve.


Creamed Turkey and Potatoes

Difficulty Level: 1



Serving Size: 1 slice of turkey and

½ cup of potatoes/sauce

Yields: 4 servings

Ingredients

8 oz. (225 g) of turkey breast, sliced into 4 fillets

8 oz. (225 g) Yukon gold potatoes, scrubbed well and chopped into ½-inch cubes

4 oz. (112 g) white/brown button mushrooms, sliced

¼ cup red/purple onion, diced

1 clove garlic

1 tsp fresh or ½ tsp dried rosemary

1 tsp fresh or ½ tsp dried thyme

¼ cup (60 ml) dry white wine


¼ cup (60 ml) organic Greek Yogurt


½ Tbsp (3 g) ground pine nuts

Fresh parsley sprigs to garnish (optional)

Directions

1. In a medium sauté pan, heat 2 teaspoons of olive oil over medium-high heat, add the

mushrooms and turkey, and brown the turkey slices on both sides. Remove turkey and

mushrooms from pan and set aside.

2. To the same pan, add the onions and garlic and sauté for approximately 2 minutes

over medium heat. Return the turkey to the pan, along with the remaining olive oil and


yogurt, thyme, rosemary, and potatoes. Stir well,and allow mixture to simmer for 15-20

minutes, uncovered.

4. Add the seared mushrooms to the pan and continue to simmer, turning the turkey

slices as needed, for 10-15 minutes. Add the pine nut meal and salt or substitute to

taste. Cook for 5 minutes more.

5. To serve, place the potatoes in a serving dish, then top turkey slices and sauce.

Garnish with fresh parsley, if desired.


Afritadang Manok (Filipino Chicken Afritada)

Difficulty Level: 1



Serving Size: 2 oz. chicken and

½ cup tomatoes/olives

Yields: 6 servings

Ingredients


½ cup (57 g) onions, thinly sliced

3 (4 oz.) chicken breasts, skins removed

3 cups (185 g) plum tomatoes, chopped

½ Tbsp (2 g) fresh parsley, chopped

½ cup (67 g) olives, sliced

1 Tbsp (10 g) rice flour diluted in 1 Tbsp (15 ml) water

1 cup (240 ml) hot water

Directions

1. In a large pan, warm the olive oil over medium heat and add the onion slices. Sauté

the onions until translucent.

2. To the pan add the chicken breasts and cook on each side for about 3 minutes until

golden brown.

3. Add the chopped tomatoes and parsley to the pan and stir. Allow this mixture to

simmer, covered, for 15 minutes.

4. To the pan add 1 cup of hot water. Bring to a rolling boil and then reduce heat to low

and simmer, covered for another 15 minutes.


5. Finally, add the olives and diluted rice flour and continue to cook for another 3

minutes, stirring occasionally, so the sauce begins to thicken.

6. Remove from heat and let stand for 5 minutes before serving.


Savory Okra Stew

Difficulty Level: 1



Serving Size: 1 cup vegetables

Yields: 4 servings

Ingredients

½ Tbsp (7 ml) olive oil


½ a sweet onion, diced

1 ½ cups (270) tomatoes, chopped

8 oz. (225 g) fresh okra, cut in half

½ cup (65 g) carrots, sliced

2 cups (480 ml) water

½ tsp (1/2 g) dried basil

½ tsp (1 g) dried oregano


Directions

1. In a large skillet, heat the olive oil over medium-high heat. Add the onions and garlic

and sauté for 2 minutes being careful not to burn the garlic. Add the tomatoes, cover

and cook for 5 minutes.

2. To the skillet add the okra, carrots, water, basil, oregano, salt and pepper. Reduce the

heat to medium-low, cover and simmer for 20-25 minutes.

3. Serve warm with rice or quinoa. (Note: ½ cup/100 g of steamed rice =1 carb)


Lemon-Cashew Black Rice Pilaf

Difficulty Level: 1





Ingredients

½ cup (100 g) black rice, uncooked

½ Tbsp (7 ½ ml) lemon juice



½ onion, thinly sliced


1 Tbsp (6 g) fresh mint leaves, chopped

¼ cup (35 g) cashews, roughly chopped

¼ cup (60 ml) organic Greek yogurt

½ tsp (2.5 g) fresh lemon juice

¼ tsp (.5 g) lemon zest


1 Tbsp (15 ml) water

Directions

1. Soak rice in cold water for at least 30 minutes before cooking. Drain and add rice to a

large pan with 1 cup of fresh water and lemon juice, cover and cook on medium-low heat

for 30-40 minutes.


2. While the rice cooks, warm the olive oil over medium heat. Add the sliced onion, and

sauté until the onion is translucent. Add the garlic, mint leaves, and cashews and sauté

for an additional 30 seconds.

3. In a separate bowl, combine the yogurt, lemon zest, lemon juice, olive oil and salt (if

desired). Whisk vigorously and slowly add 1 Tbsp of water to obtain a thin consistency.

Mix into the onion-cashew blend, and sauté for an additional minute.

4. Remove from the heat and combine this mixture with the cooked black rice.


Vegan Stuffed Peppers

Difficulty Level: 1



Serving Size: ½ a pepper

Yields: 4 servings

Ingredients

2 Tbsp (10 g) dried wakame seaweed

¾ cup (180 ml) hot water

4 cups (1 liter) water

½ tsp (3 g) salt

2 large yellow peppers

½ cup (75 g) cherry tomatoes

2 ½ cups (600 ml) chicken broth

1 cup (170 g) quinoa

½ Tbsp (7.5 ml) lemon juice

1 ½ Tbsp (22.5 ml) olive oil


½ a yellow onion, diced

½ cup (60 g) cucumber, diced

¼ cup (4 g) fresh cilantro, roughly chopped


Directions

1. Begin by rehydrating the wakame seaweed in hot water.


2. Next, slice the yellow peppers in half and remove the seeds and membranes. In a stock

pot, bring water to a boil over high heat. Add the yellow pepper slices, cherry tomatoes,

and salt to the boiling water. Reduce the heat and simmer for 3 minutes.

3. Remove the yellow pepper slices and tomatoes and drain on paper towels.

4. In a large saucepan, bring the chicken broth to a boil and add the quinoa. Reduce the

heat to medium-low and simmer for 20 minutes, stirring occasionally until all of the liquid

is absorbed. Fluff quinoa with a fork when chewy and tender.

5. Meanwhile, combine the onion, cucumber, cilantro, wakame, cherry tomatoes, salt and

pepper in a separate bowl. Add the cooked quinoa and toss together.

6. Combine the olive oil, lemon juice, and garlic in a separate bowl, whisk until well

combined and pour the dressing on top of the quinoa and vegetable mixture.

7. Scoop the quinoa mixture into each yellow pepper half and serve warm.


Sweet-n’-Nutty Potato Sauté

Difficulty Level: 1



Serving Size: 1 cup

Yields: 4 servings

Ingredients

½ cup (113 g) walnuts, roughly chopped

1 pinch (2 g) saffron threads (optional)


1 sweet red/purple onion, finely chopped

1 tsp. sweet paprika

2 Tbsp. (28 g) apple cider vinegar

1½ Tbsp. (7.5 ml) hazelnut or organic rapeseed (canola) oil


2 medium sweet potatoes, cut into ½-in (1-cm) cubes


½ cup (90 ml) hazelnut or organic unflavored vegan milk

Directions

1. Toast the walnuts under the broiler for 5-10 minutes on each side, until moderately

darkened (be careful not to burn!). Place in a bowl.

2. In a food processor, blend the saffron, garlic, onion, paprika, vinegar, ½ tablespoon

hazelnut oil, ½ cup water, and salt or substitute (if desired). Coat the walnuts, and set

aside.

3. In a large non-stick covered sauté pan, heat a tablespoon of hazelnut oil over medium

heat. Add the sweet potato and sauté for 1 minute, until lightly browned.


4. Add the walnut mixture and cook covered until the onion are translucent, for 5-10

minutes. Stir in the hazelnut milk, ½ cup water, and bring to a boil. Reduce heat to low

and cover. Simmer for 10-15 minutes.


Rainbow Picadillo

Difficulty Level: 2



Serving Size: 1 cup

Yields: 4 servings

Ingredients

8 oz (225 g) extra-lean grass-fed ground beef


⅓ cup (42.5 g) thinly sliced purple onion


¾ cup (70 g) green and yellow bell pepper, julienned

¼ cup (32.5 g) capers, drained

⅛ cup (25 g) golden raisins

⅛ cup (30 ml) dark rum

5 green olives, sliced

½ Tbsp. (7.5 ml) apple cider vinegar

Salt to taste and ground black pepper to taste

¼ tsp. allspice

¼ tsp. thyme

¼ tsp. cumin

¼ tsp. oregano

1 bay leaf

½ cup (35 g) organic, no-salt-added stewed tomatoes, not drained

1 tsp. (5 g) organic, no-salt-added beef boullion

½ cup (120 ml) water


Directions

1. In a small bowl, combine the raisins and rum, and set aside to soak.

2. In a large non-stick skillet, cook the ground beef over medium-high heat until browned.

Drain well.

3. To the same skillet, warm 1 Tbsp of olive oil over medium-high heat. Add the onion

and garlic and sauté 3 minutes. To the skillet, add the bell peppers and continue to sauté

an additional 3 minutes.

4. Return beef to pan. Stir in the capers, raisins with rum, olives, spices, boullion, water,

tomatoes and tomato paste. Bring this mixture to a boil. Reduce heat; simmer for 15

minutes, stirring occasionally. Add water as needed to keep the mixture moist.

5. Discard bay leaf. Remove from heat and serve over brown rice (½ cup or 100 g = 1 carb

serving).


Snappy Snapper Bake

Difficulty Level: 1



Serving Size: 2 oz. of snapper

Yields: 4 servings

Ingredients

Fish

½ Tbsp. (7.5 ml) olive oil

8 oz. (225 g) of snapper fillets

2 lemons, thinly sliced

1 tsp (5 g) butter, cut into small cubes

½ Tbsp (3 g) ginger root, sliced

½ tsp (2 g) ground cumin

½ Tbsp (7.5 ml) water


Sauce

2 tsp. (10 g) olive oil

Pinch of salt or substitute

1/2 Tbsp (7.5 ml) water

½ cup bell pepper, diced

1 Tbsp (15 ml) lemon juice

Directions

1. Preheat your oven to 375°F (190°C).

2. Brush the snapper fillets with olive oil and sprinkle with cumin and a pinch of salt and

pepper.


3. Place a small piece of parchment paper on top of a large sheet of foil, and lay the fillet

on the parchment paper. Arrange the sliced ginger root over of the fillets and sprinkle the

butter pieces over the fillets. Top the fillets with sliced lemon and pour the remaining

olive oil and water over the top.

4. Gather the edges of the foil to fold over and envelop the fillet. Crimp the edges to seal.

Transfer the wrapped snapper fillet to a baking tray before placing at the middle rack of

your preheated oven.

5. Bake the snapper for about 12 minutes or until easily flaked with a fork.

6. While the fish is baking, prepare the lemon sauce. Heat the olive oil in a saucepan over

medium-high heat. Add the lemon juice and diced bell pepper and simmer for 90

seconds. Pour over the baked snapper fillets.


Spicy Beef Stew

Difficulty Level: 1



Serving Size: 1 cup

Yields: 4 servings

Ingredients

1 Tbsp (22.5 ml) olive oil

½ cup pearl onions, halved

2 mild or hot jalapeno peppers, seeds removed and chopped

3 tomatoes, chopped

2 garlic cloves, minced

1 lb (400 g) extra-lean grass-fed/pasture-raised beef, cut to bite-sized pieces

½ cup (65 g) celery, sliced

½ cup (65 g) carrots, sliced

½ cup (70 g) sweet potatoes, cubed

¼ cup (45 g) dry red wine

1 Tbsp. (8 g) smoked paprika

½ tsp. (1.5 g) ground black pepper

2 Tbsp (28 ml) tabasco sauce


Directions

1. In a large oven-safe pot, heat the olive oil over high. Add the onion halves, and sauté

until golden translucent.

2. Add the peppers, tomatoes, and garlic, and continue to sauté for an additional minute.

Add the beef pieces gradually, stirring constantly. Reduce heat to medium-low and cover.

Simmer for 5 minutes.


3. Stir in the celery, carrots, sweet potatoes, chili powder, red wine, paprika, black pepper,

tabasco sauce, and water. Bring to a boil, and cook for 3-4 minutes. Reduce heat to

medium-low, remove cover and simmer for 20 minutes more.


Tuna-Egg Bake

Difficulty Level: 2




Yields: 6 servings

Ingredients

2 cups (180 g) broccoli


2 shallots, diced


8 oz. (212 g) fresh tuna

1 Tbsp fresh dill, roughly chopped

2 Tbsp. (10 g) organic parmesan or romano cheese, grated

2 Tbsp. (28 ml) fresh lemon juice


Green onions, for garnish (optional)

Directions


2. Steam the broccoli and tuna for 10 minutes or until tender. Drain, lightly flake the tuna,

and set aside.

3. In a medium bowl, beat the eggs until frothy. Add in the shallots and season with a salt

or substitute and pepper (if desired).

4. In an oven-safe pan, heat the oil over medium heat. Add the egg mixure, tuna, broccoli,

and fresh dill, and stir evenly. Cook for 2-4 minutes, then flip, and cook for 2-4 minutes

more, until both sides are golden (not browned) and the top is nearly solid set.


5. Remove the pan from the stove and sprinkle parmesan cheese on top. Place the pan in

the preheated oven and bake for 5 minutes until the cheese is lightly browned.

6.Sprinkle with chopped green onions for garnish. Cut into 6 equal slices and serve warm.


Asian Halibut Burgers

Difficulty Level: 1



Serving Size: 1 burger

Yields: 4 burgers

Ingredients

8 oz. halibut, chopped



1 onion, finely chopped

½ inch (1 cm) fresh ginger root, peeled and minced

1 Tbsp. sesame oil

Directions


2. Place the fish, garlic, onion, ginger, and eggs in a food processor, and beat until

smooth.

3. Divide the mixture into 4 parts, and form in patties approximately ½ inch (1 cm) thick.

Brush a baking dish with sesame oil, place the burgers in the dish, and brush the tops

with oil.

4. Place in preheated oven, and bake for 10 minutes on each side or until golden brown

and a toothpick inserted in the middle comes out clean.


Oven-Stewed Seabass with Basque Seasoning

Difficulty Level: 2



Serving Size: 4 oz. fish

+ ½ cup vegetables

Yields: 4 servings

Ingredients

4 5-oz. (140 g) seabass fillets

3 cups of water

2 tsp. (28 ml) of olive oil

2 each sweet red, green, and yellow peppers

1 sweet yellow onion

1 oz. (30 g) fresh rosemary

1 oz. (30 g) fresh parsley, chopped

1 oz. (30 g) fresh basil, chopped

¼ oz. (7 g) sweet paprika

¼ oz. (7 g) hot paprika

1 clove of garlic, crushed

½ lime, cut into thin slices

Directions


2. Clean and julienne the sweet peppers, and slice the onions into half-rings. Set aside.


3. In a covered sauté pan, heat water with 1 teaspoon of olive oil over medium-high heat.

Add the sweet pepper and onion slices and garlic, and bring to a boil. Add the herbs and

spices.

4. Cover and reduce heat to low, and simmer for 15-20 minutes until the sweet peppers

are just tender. Add more water as needed, ½ cup at a time. Remove from heat, and

drain the liquid into a dish. Set liquid and vegetables aside.

5. Using aluminum foil brushed with olive oil, tent the bass fillets with the cooking liquid

and lime slices.

6. Place on the center rack of the oven, and bake for approximately 10 minutes. Open the

foil tent, and check that the fish flakes easily with a fork (if not, close the foil and bake

until ready).

7. To serve, reheat the sweet pepper-onion sauté, and transfer to a serving platter. Place

the cooked bass on the vegetable bed, and top with the oven juices.


Soups

Picanté Chicken Soup

Difficulty Level: 1



Serving Size: 1 cup

Yields: 6 servings

Ingredients

4 cups of chicken stock

1 cup rice pasta, cooked

1 chicken breast (8 oz.), poached and drained

¼ bunch of parsley, chopped

1 Tbsp cilantro, finely chopped

2 stalks spring onions, chopped

½ tsp chili powder


½ inch ginger root, minced


1 omega-3 or grass-fed egg, slightly beaten

Directions

1. In a large pot, boil the chicken stock.

2. Add the rest of the ingredients except for the egg. Stir for 5 minutes.

3. Turn off the heat and slowly add the beaten egg into the soup, whisking constantly for

approximately 30 seconds.


Creamy Classic Sweet Potato Soup

Difficulty Level: 1



Serving Size: 1 cup


Ingredients

3 Tbsp olive oil

1 clove of garlic, minced

¼ cup of sweet onion, diced

3 cups sweet potatoes cut into cubes

½ cup carrots, coarsely chopped

2 cups water

2 cups vegetable stock, low-sodium

½ Tbsp fresh rosemary, coarsely chopped

1 tsp fresh ginger root, grated

¼ cup organic vegan or dairy Greek yogurt


Directions

1. In a large soup pot, heat the olive oil over medium heat. Once the oil is hot, gently

sauté the garlic and onion for 2 minutes (be careful not to let the garlic burn!).

2. Add the sweet potatoes and carrots to the pot and cook for 5-6 minutes, stirring

occasionally. Add the water, vegetable stock, and rosemary and bring to a boil. Reduce

the heat to medium-low and cook for 35-40 minutes, or until the vegetables are tender.


3. Remove the soup from heat and allow it to cool before pureeing, approximately 10

minutes. Puree the mixture in a blender or food processor until smooth. NOTE: the hot

liquid will expand in the blender, so puree the soup in small batches!

4. Pour the puree back into the soup pot and warm over medium-low heat. Add the

yogurt and stir until well-combined. Add more yogurt or water to reach your desired

consistency. Add salt or substitute and pepper to taste before serving (if desired).


Mediterranean Seafood Stew

Difficulty Level: 1



Serving Size: 1 cup

Yields: 6 servings

Ingredients

¼ cup (60 ml) olive oil


½ cup pearl onions

½ bunch Italian parsley, chopped

1 lb (450 g) tomatoes, chopped

2½ cups (600 ml) organic, low-sodium vegetable stock

½ Tbsp. (2 g) saffron threads

2 Tbsp. celery leaves, chopped

1 tsp whole peppercorns

1 tsp fresh or ½ tsp. (¾ g) dried thyme

¼ cup (60 ml) dry red wine or cooking sherry

4 oz. (112 g) small scallops

4 oz. (112 g) crayfish/crawfish, shrimp, or prawns

4 oz. (112 g) clams

4 oz. (112 g) mussels

¼ cup (34 g) crabmeat

4 oz. (112 g) sole fillets, cubed

Directions

1. Warm the oil in a large soup pot over medium heat. Stir in the garlic, parsley, and pearl

onions. Reduce heat to low and cook for 5 minutes.


2. Add tomatoes to the soup pot and continue to simmer for 5 minutes more. Add the

vegetable stock, along with the saffron, celery leaves, peppercorns, thyme, and wine or

sherry, and stir well. Cover and simmer for 5 minutes.

3. Add in the seafood, and bring to a boil. Lower the heat and simmer for an additional 10

minutes.

4. Serve warm.


Calienté Cuban-Style Bean Soup

Difficulty Level: 1




Yields: 4 servings

Ingredients

½ Tbsp (7.5) ml olive oil

½ white/yellow onion, chopped


1 sweet red pepper, chopped

1 jalapeno pepper, chopped

½ cup (72.5 g) organic corn kernels, cooked

¾ cup (180 ml) all-natural, low-sodium onion broth

½ Tbsp. (7.5 ml) apple cider vinegar

½ tsp. (1 g) dried or 1 tsp (1 g) fresh oregano, chopped

½ tsp. (1 g) chili powder

⅛ ground black pepper


1 cup (100 g) black beans, cooked or canned and drained

Directions

Heat a large sauté pan over medium-high heat, and add the oil. When the oil has been

heated, add the onions and sauté until translucent.

Stir in the crushed garlic, peppers, and corn, stirring occasionally, for an additional 5

minutes.


Add the broth, vinegar, seasonings, and black beans, stir, and continue to cook for an

additional 10 minutes.


Salads

Fresh Spring Salad

Difficulty Level: 1


Cook Time: n/a

Serving Size: Free Vegetables

Yields: 4 servings

Ingredients

Baby greens

Radicchio

Arugula

Radish, broccoli, or sunflower sprouts

Other free vegetables, as desired

Heirloom tomatoes

2 Tbsp chopped fresh herbs: mustard plant, dill weed, nasturtium, chives

3 tsp (20 ml) olive oil or avocado oil

1 lemon or 2 limes


Directions

1. Select vegetables and herbs to your taste. Chop and add to a bowl.

2. Add fresh-squeezed lemon or lime juice, and mix with oil and salt and/or pepper for

dressing.

3. Toss and serve.


Downhome Green Bean Casserole

Difficulty Level: 1



Serving Size: ¾ cup

Yields: 8 servings

Ingredients

4 cups (500 g) fresh green beans


1 cup (120 g) white/yellow onions, sliced

½ cup (60 g) white/brown button mushrooms, chopped

3 slices SWG or whole grain bread

1½ cup (360 ml) organic grass-fed/pasture-raised or vegan milk (suggested: hemp or

rice)

2 tsp. (5 g) brown rice flour

Ground black pepper to taste

Directions

1. Preheat oven to 250°F (125°C). Spray a 1½-quart baking dish with non-stick baking

spray.

2. Snip the ends of the green beans, and cut them into 2-3 inch pieces, then steam until

just tender. Set aside.

3. Toast the bread well, until well-browned, but not burnt. Turn off the oven, and place

the toast inside to dry. When stiff, place in food processor to make bread crumbs. After

removing the toast from the oven, turn up the heat to 350°F (175°C).


4. In the meantime, in a medium sauté pan, warm 2 teaspoons of oil over medium-high

heat. Add the onions and sauté until golden and translucent. Set 1 tablespoon of onions

aside for garnish. Add the remaining 1 teaspoon of oil and the mushrooms, and continue

to sauté until slightly softened.

5. Add the milk and black pepper to the pan, and blend well. Whisk in the rice flour until

well-blended. Continue stirring until the mixture thickens. Add salt or substitute to taste.

6. Pour the green beans into the prepared baking dish, and pour the milk-onion-

mushroom mixture over them. Bake for 25 minutes, or until hot and bubbling.

7. Sprinkle breadcrumbs evenly over the casserole, garnish with the remaining onions,

and broil for an additional 5 more minutes, until the top is golden-brown.


Nuts About Sweet Potato Salad

Difficulty Level: 1



Serving Size: 1 cup

Yields: 4 servings

Ingredients

1 organic sweet potato, well-scrubbed and cut into ½-inch cubes

2 cups low-sodium all-natural onion broth

¼ cup (33 g) organic apples, chopped

1 small red/purple onion, coarsely chopped

½ cup (50 g) sun-dried tomatoes, julienned

1½ oz. (45 g) all-natural turkey or seitan bacon

½ cup (120 g) organic vegan or dairy Greek yogurt

1 tsp olive oil

1 tsp balsamic vinegar

2 cups of baby greens

¼ cup (30 g) walnuts, roughly chopped and toasted

Directions

1. In a medium saucepan, steam the sweet potatoes in onion broth for approximately 10-

15 minutes or until tender. Drain and set aside.

2. In the meantime, cook the bacon in a non-stick pan until it begins to stiffen. Set aside

to cool.

3. In a large bowl, combine the sweet potatoes, apple, onion, and sun-dried tomatoes.

Coarsely chop the cooked bacon, and add to the salad.


4. In a smaller bowl, whisk together the oil and vinegar, then whisk into the yogurt.

5. Add the lettuce and toasted walnuts to the vegetables just before serving, and toss well

with the yogurt vinaigrette.


All-American Potato Salad

Difficulty Level: 1




Yields: 4 servings

Ingredients

8 small red potatoes, chopped into bite-sized pieces (skin on)

2 grass-fed eggs, hard-boiled and cooled

½ cup mayonnaise

1 Tbsp mustard, (yellow, spicy, or Dijon)

2 celery stalks, finely chopped

½ cup green bell pepper, chopped (optional)

½ a medium sweet onion, diced

1 tsp granulated garlic


¼ tsp salt or substitute

4 green onions, finely chopped (root-end removed)

Directions

1. In a large lidded pot, add the potatoes and cover with cold water. On high heat, bring

the water to a boil. Once the water is boiling, reduce heat to medium-high and cover.

Steam the potatoes for 10-15 minutes or until tender.

2. Drain the potatoes and allow them to cool to room temperature.

3. Meanwhile, combine the mayonnaise, mustard, chopped celery, bell pepper, onion,

garlic, black pepper, and salt in a large bowl. Cover and refrigerate until ready to use.

4. Once the potatoes are cooled, add them to the mayonnaise mixture and gently stir

until the potatoes are well-coated.


5. Peel the hard boiled eggs, mash, and add to the potatos. Gently stir and garnish with

green onions.

6. Keep chilled until serving.


Garden Shrimp Sauté

Difficulty Level: 1



Serving Size: 1 cup

Yields: 4 servings

Ingredients

2 tsp olive oil

1 lb. asparagus, cut into bite-sized pieces

½ cup mushrooms, sliced

½ cup red bell pepper, chopped

¼ cup yellow bell pepper, chopped

1 cup kale, roughly chopped

½ tsp salt

1 tsp lemon zest


½ lb. shrimp (shelled and deveined, if desired)

½ cup water

½ tsp rice flour dissolved in 1 tsp water

½ Tbsp lemon juice

Chopped scallions for serving (optional)

Directions

1. In a large wok, heat 1 teaspoon of olive oil over medium high heat. Add the

asparagus, mushrooms, red and yellow bell pepper, a dash of salt, and lemon zest to the

wok and cook for 5-6 minutes.


2. Remove from the vegetables from the wok to keep warm. Add the remaining olive oil

to the wok and add the garlic and sauté for 30 seconds. Add the shrimp to the wok and

cook for 3 minutes or until no longer translucent.

3. Stir in the dissolved rice flour and slowly add the water, 1 tablespoon at a time until

the desired consistency is reached. Finally add the vegetables and the kale and allow the

kale to wilt slightly.

4. Give the stir-fry a final stir until the shrimp and vegetables are well coated. Top with

fresh lemon juice, chopped scallions, and sesame seeds.


Green Bean and Almond Bake

Difficulty Level: 1




Yields: 4 servings

Ingredients

2 cups (200 g) green beans, ends trimmed

2 Tbsp (15 ml) olive oil, divided

1 tsp (2 g) fresh ginger root, grated

1 tsp (2 g) shallot, finely chopped

2 tsp (10 ml) lemon juice


¾ cup (90 g) almonds, sliced

Directions

1. Preheat oven to 245°F / 120°C.

2. Steam the green beans in a saucepan with a small amount of water until just tender.

Drain the beans and transfer them to a mixing bowl.

3. In a small bowl, mix together 1 Tbsp olive oil, ginger, shallot, lemon juice, and garlic.

Add to the green beans almonds to coat them well.

4. Spray a baking sheet with non-stick spray, and lay out the green bean mixture. Bake

for about 20 minutes, stirring occasionally, until the almonds are golden.


Italian-Style Lima Beans

Difficulty Level: 1


Cook Time: 2 hours 45 minutes

Serving Size: ¾ cup

Yields: 4 servings

Ingredients

1 cup (155 g) lima beans


1 mini-eggplant, cubed

1 Tbsp. fresh oregano, chopped


Salt and pepper to taste

2 Tbsp (30 ml) extra-virgin olive oil

1 sweet red bell pepper, diced

2 Tbsp. (11½ g) fresh basil, chopped

1 roma tomato, chopped (optional)

Directions

1. Rinse the beans and place in a medium covered pot. Add the water, eggplant, herbs,

spices, and 2 minced garlic cloves, and bring to a boil. Reduce the heat to medium-low,

cover, and simmer for 100 minutes. When the beans are tender, remove from heat,

drain, and set aside.


3. In a large non-stick sauté pan, heat a tablespoon of olive oil over medium heat. To the

skillet add the red pepper and sauté for approximately 5 minutes. Add 2 minced garlic

cloves, and stir for an additional 30 seconds.


4. Add the tomatoes and salt to taste. Stir for approximately 1 minute. Add the beans and

eggplant, and transfer the mixture to a baking dish.

5. Place mixture in a preheated oven, and bake for 1 hour. Add an additional ½ cup (120

ml) of water as needed to keep the beans from drying out.


Tuna Calienté on a Bed of Beans and Greens

Difficulty Level: 2



Serving Size: 2 oz. tuna +

½ cup vegetables

Yields: 4 servings

Ingredients


½ tsp (1.5 g) chili powder

4 2-oz (57-g) tuna fillets

¼ cup (60 ml) plain kefir

2 Tbsp fresh lime juice

½ cup (90 g) pinto beans, cooked

6 oz (170 g) Swiss chard, chopped

1 small sweet red pepper, chopped

1 small jalepeno pepper, chopped

Salt or substitute, to taste (optional)

Ground black or white pepper, to taste

Directions

1. In a large bowl, whisk together the olive oil and chili powder. Dip the tuna fillets in the

boal, being sure to coat each piece well on both sides with the chili-oil. Set aside for

approximately 10 minutes.

2. In a separate bowl, mix together the lime juice and kefir. Steam the chard in for 5-10

minutes until tender, and combine with the kefir mixture. Add the cooked beans and


chopped peppers, and season with ground pepper and salt or substitute (if desired). Mix

well, and set aside.

3. Sauté the tuna for approximately 3 minutes on each side.

4. To serve, portion greens and beans onto serving plates, with a tuna fillet on each

mound.


Roasted Root Vegetable Medley

Difficulty Level: 1


Cook Time: 1 hour

Serving Size: ½ - 1 cup


Ingredients

½ cup beets, julienned

½ cup carrots, coarsely chopped

½ cup sweet potatoes, cut into ½-inch cubes

½ cup rutabaga, cubed

1 celeriac (celery root), diced

1 small fennel bulb, chopped

½ cup leeks, rough layers removed, sliced

½ cup each red/purple and white/yellow onions, sliced

8 cloves of garlic, sliced widthwise

1 tsp. sweet paprika

4 sprigs fresh oregano leaves

1 cup fresh basil leaves

1 tsp fresh thyme leaves

1 tsp fresh rosemary leaves


¼ cup + 2 tsp. olive oil

Directions


2. Place all vegetables and herbs in to a large bowl, add ¼ cup olive oil, and toss to coat.


3. Brush or spray a cookie sheet with remaining olive oil, and add vegetables, distributing

them in a single layer.

4. Place on the middle rack of in the oven, and roast for 1 hour minutes, turning halfway

through, until soft and gently browned. If the vegetables brown faster than they soften,

cover the sheet with foil and reduce the temperature to 350°F (175°C) for the remainder

of the baking.

5. Serve warm.


Brussels Sprouts with Mustard Sauce

Difficulty Level: 1

Prep Time: 3-5 minutes


Serving Size: 1 cup

Yields: 2 servings

Ingredients

12 oz (340 g) Brussels sprouts

½ cup (80 ml) organic grass-fed/pasture-raised or vegan milk

1 Tbsp (15 g) brown rice flour


1 Tbsp mustard powder

½ tsp coconut sugar/nectar

½ tsp turmeric


2 Tbsp dry white wine

Salt or substitute (optional) and ground black pepper to taste

Directions

1. Steam the Brussels sprouts until bright green and just tender.

2. While the sprouts are steaming, blend the sauce ingredients in a small saucepan: whisk

together the rice flour and oil until smooth; add the mustard powder, sugar/nectar,

turmeric, garlic, and wine. In a small saucepan, combine the milk along with the mustard

mixture, seasoning with a salt or substitute (if desired) and black pepper to taste.


3. Warm the sauce over low heat until it sauce starts to steam, taking care not to let it

boil, stirring constantly until the sauce develops sheen and stops thickening. Add water

as needed to maintain a desirable consistency.

4. Remove the Brussels sprouts from the steamer, and place them on a serving plate.

Drizzle the sauce over them, and serve hot.


Asian Cabbage-Mango Salad

Difficulty Level: 1


Marinade Time: 15 minutes

Serving Size: 1 ¼ cup

Yields: 4 servings

Ingredients

4 cups sliced white cabbage

1 daikon radish, peeled and coarsely grated

1 mango, peeled pitted, and cubed

2 Tbsp. olive oil

¼ cup rice vinegar

1 tsp coconut sugar/negcar


2 fresh tangelos, peeled and segmented

¼ cup sesame seeds

Directions

1. In a medium bowl, toss cabbage, daikon, mango, orange segments and sesame seeds.

2. In a small bowl, whip together oil, rice vinegar, sugar/nectar, salt or substitute, and

pepper. Pour over salad and toss to combine well. Set aside at room temperature for 20

minutes before serving.


Quinoa Vegetable Sauté

Difficulty Level: 1


Cook Time: 1 hour


Yields: 4 servings

Ingredients

1 tsp. (5 g) olive oil

½ cup (100 g) quinoa, uncooked

1 medium carrot, chopped

1 cup (70 g) curly kale, chopped

1 cup (240 ml) all-natural low-sodium vegetable broth

½ cup (120 ml) organic vegan or dairy kefir

½ oz. (15 g) squash seeds

1 cup (125 g) organic summer squash, chopped

Directions

1. Preheat oven to 375°F (190°C) and prepare a small dish with cooking spray.

2. Meanwhile, heat the olive oil in a pan over medium heat. Add the quinoa and stir

frequently for about 3 minutes until golden in color. Put the quinoa in the bottom of the

prepared baking dish.

3. Whisk the broth into the kefir.

4. Blend the chopped squash, carrots, and kale shreds with the quinoa in the baking dish,

and carefully pour the broth-kefir mixture over it.

5. Cover and bake for 40 minutes. If quinoa is not tender after 40 minutes, add boiling

water and bake for an additional 15 minutes.


6. Sprinkle the squash seeds on top and bake for another 12 minutes until quinoa is

cooked and top is browned. May be at room temperature.


Toasted Tofu Salad

Difficulty Level: 2

Prep Time: 5-7 minutes


Serving Size: 1 cup

Yields: 4 servings

Ingredients

8 oz. (135 g) organic fermented or fresh tofu, cubed

¼ cup low-sodium soy sauce


½ inch fresh ginger, minced

1 Tbsp sesame oil

4 Tbsp (60 ml) orange juice

2 cups (100 g) purple/red cabbage, shredded

1 carrot, shredded

8 cherry tomatoes, halved

½ cup Asian sprouts

2 Tbsp each (30 ml) olive oil and balsamic vinegar, for dressing

Directions

1. In a shallow dish, marinate tofu cubes with the soy sauce, juice, garlic, and ginger, for

15 minutes or more.

2. Heat the oil in a non-stick pan over high heat, and sauté the tofu in the marinade until

lightly browned.

3. Arrange the cabbage, sprouts, carrots, and tomatoes on a plate, and top with tofu.

Drizzle with oil and vinegar and serve immediately.


Desserts

Very Strawberry Cheesecake

Difficulty Level: 3




Yields: 1 9-inch (23-cm) cheesecake

or 12 servings

Ingredients

1 cup (45 g) whole grain graham crackers, crushed to crumbs

1½ cup (120 g) +¼ (30 g) inulin sweetener

1 lb. (454 g) strawberries

5 Tbsp. (62.5 g) organic/grass-fed/pasture-raised butter

1 Tbsp. (10 g) brown rice flour

19 oz. (544 g) low-fat cream cheese, softened

5 Tbsp. (75 g) Greek yogurt

1 cup (240 ml) organic soy or grass-fed/pasture-raised milk


Directions

Preheat the oven to 300°F (150°C).

Crust

1. In a bowl, mix together the butter, ¼ cup (30 g) sweetener, and cracker crumbs until

well combined. Press the mixture into an even layer on the bottom of a 9-inch (23-cm)

springform pan. Place in the refrigerator and chill for at least 30 minutes.


Filling

2. In a food processor, mix together the rice flour and strawberries; process to obtain a

smooth consistency. Transfer to a saucepan and bring to a rolling boil, stirring constantly

for about 2 minutes.

3. Remove from heat and reserve ¼ cup strawberry sauce; let stand to cool. Place the

remaining sauce in a container and chill in the refrigerator until ready to serve.

4. In a small bowl, mix together the yogurt and milk.

5. In a large bowl, whip the cream cheese until fluffy. Add the yogurt and milk mixture,

and blend well.

6. Beat the eggs with the remaining sweetener until creamy. Add to the dairy mixture,

and beat on low speed for 5 minutes.

7. Fill the chilled pie crust with half of the dairy-egg mixture. Using a ½ teaspoon (2½ ml)

measuring spoon, drop in a total of 2 tablespoons strawberry mixture, equally

distributing it over the dairy-egg layer. Repeat the layering with the remainder of the two

mixtures. Using the tip of a knife, swirl the top two layers to create a marbling effect.

8. Place in the preheated oven, and bake for 50 minutes, or until a toothpick inserted in

the center of the cake comes out clean.

9. After removing the cake from the oven, cool for 15 minutes, then loosen the sides by

carefully running a knife around the sides. Chill.

10. Before serving, release cake from pan.


Creamy Vanilla Ice Milk

Difficulty Level: 3



Chill Time: 2 ½ - 3 hours


Yields: ½ cup

Ingredients

¾ tsp (3.75 g) agar agar powder

⅓ cup (80 ml) water

1½ cups (360 ml) organic full-fat grass-fed/pasture-raised milk


7-oz (210-ml) can of low-fat sweetened condensed milk

2 tsp (10 ml) vanilla extract

Directions

1. Add water to a small saucepan. Slowly sprinkle with agar agar powder, and let stand

for 5 minutes to soften. Place the saucepan over medium-low heat, and let agar agar

dissolve without stirring. Pour into a food processor, and blend until smooth.

2. Meanwhile, pour half the milk into a large saucepan, and add vanilla extract.

3. Warm over medium-low heat, being sure not to let it boil, until steam starts to rise.

4. Whisk condensed milk and egg yolks in a medium bowl. Slowly pour in the milk

mixture, whisking until well-blended and smooth. Return to the pan and continue

cooking over medium heat, stirring constantly, until the mixture coats the back of a

wooden spoon, about 3-5 minutes – again, take care that it does not boil.

4. Remove from heat and strain through a fine-mesh sieve or cheesecloth into a large

bowl. Add the agar agar and blend until smooth. Repeat with the remaining milk.


5. Cover and chill in the refrigerator for at least 2 hours.

6. When chilled, whisk the mixture and pour into an ice cream maker, and follow the

appliance directions.


Chocolate Lovers’ Creamy Ice Milk

Difficulty Level: 3




Yields: 4 servings

Ingredients

¾ tsp (3.75 g) agar agar powder

⅓ cup (80 ml) water

1½ cups (360 ml) organic grass-fed/pasture-raised milk

7 oz. (210 ml) non-fat sweetened condensed milk

2 omega-3 or grass-fed/pasture-raised egg yolks

2 Tbsp. (30 g) unsweetened pure cocoa powder

1 oz. (28.5 g) chopped unsweetened chocolate

Directions

1. Add water to a small saucepan. Slowly sprinkle with agar agar powder, and let stand

for 5 minutes to soften. Place the saucepan over medium-low heat, and let agar agar

dissolve without stirring. Pour into a food processor, and blend until smooth.

2. Meanwhile, pour half the milk into a large saucepan. Add the cocoa powder and

chocolate to the milk and stir.

3. Warm over medium-low heat, being sure not to let it boil, until steam starts to rise.

4. Whisk condensed milk and egg yolks in a medium bowl. Slowly pour in the milk

mixture, whisking until well-blended and smooth. Return to the pan and continue

cooking over medium heat, stirring constantly, until the mixture coats the back of a

wooden spoon, about 3-5 minutes – again, take care that it does not boil.


4. Remove from heat and strain through a fine-mesh sieve or cheesecloth into a large

bowl. Add the agar agar and blend until smooth. Repeat with the remaining milk.

5. Cover and chill in the refrigerator for at least 2 hours.

6. When chilled, whisk the mixture and pour into an ice cream maker, and follow the

appliance directions.


Gluten-Free Pumpkin Chocolate Chip Cookies

Difficulty Level: 2



Serving Size: 1 cookie

Yields: 12 cookies

Ingredients

1½ cups (180 g) almond meal

½ tsp. (2 g) baking soda

⅛ salt or substitute

½ tsp. (2.5 g) ground cinnamon

½ tsp. (2.5 g) ground nutmeg

2 Tbsp (30 g) grass-fed/pasture-raised butter or ghee, melted

1 cups (120 g) inulin (chicory root) sweetener for baking

1 tsp (2 g) monk fruit sweetener


¼ cup (60 g) pumpkin or butternut squash puree

½ cup (60 g) dark, gluten-free chocolate chips (at least 70% cacao)

Directions

1. Preheat the oven 350°F (190°C). Lightly coat 1 cooie sheet with non-stick cooking spray.

2. In a large bowl, combine the almond meal, baking soda, salt, cinnamon, and nutmeg.

3. In a separate bowl, blend melted butter or ghee, sweetener, eggs, and

pumpkin/squash puree until smooth.

4. Combine the wet mixture with the dry mixture. Fold in the chocolate chips.


5. Place individual teaspoons of batter onto the prepared cookie sheet, about 1 inch

apart). Bake for about 10-15 minutes.


Gluten-Free Sweet Potato Pie

Difficulty Level: 2



Serving Size: 1/8

Yields: 1 9-inch (23mm) pie,

8 servings

Ingredients

Crust

¼ cup (60 ml) almond oil

½ cup (90 g) quinoa flour, lightly toasted

¼ cup (30 g) brown rice flour

½ tsp. (3 g) salt or substitute

½ tsp. (2½ g) baking powder

2 Tbsp. (30 ml) almond milk

Filling

2 cups (420 g) cooked and mashed sweet potatoes

2 Tbsp. ( 60 ml) almond oil


2 cups (240 g) inulin (chicory root) sweetener

1 Tbsp. ( 7½ g) 100% brown rice flour


¼ cup (60 ml) almond milk

¼ cup (60 g) organic plain yogurt

¼ tsp. (1 g) baking soda

1 tsp. (4 g) vanilla extract

1 tsp. (2 g) ground allspice


Directions


2. Coat 9-inch (23 mm) pie pan with non-stick cooking spray.

3. In a large bowl, mix together oil, toasted quinoa flour and ¼ cup rice flour, ½ teaspoon

salt or substitute, and baking powder until well combined.

4. Add 2 tablespoons milk and blend to form a dough.

5. Place dough into prepared pie pan, pressing down evenly along the bottom of the pan

and up the sides. Chill until ready to use.

6. For the filling, mix together the mashed sweet potatoes, oil, and eggs in a large bowl. In

a separate bowl, mix together sweetener, 1 tablespoon rice flour, ½ teaspoon salt or

substitute, and spices, and combine with sweet potato mixture.

7. Mix together ¼ cup milk, yogurt, vanilla, and baking soda, and add to the sweet potato

mixture. Combine well.

8. Pour filling into prepared pie shell, and bake for 70 minutes, until set in center.


Homemade Hazelnut Gluten-Free Cookies

Difficulty Level: 2



Serving Size: 2 small cookies

Yields: 24 small cookies

Ingredients

2 cups (240 g) hazelnuts (filberts)

1 tsp. (2 g) monk fruit sweetener


4 large omega-3 or grass-fed/pasture-raised egg whites

or equivalent starch-based vegan egg replacer

1½ tsp. (7½ ml) vanilla extract

½ tsp. (1¼ g) ground nutmeg

Directions

1. Preheat your oven to 325°F (160°C). Line 2 baking trays with parchment paper.

2. In a food processor, pulse the hazelnuts, salt, and monk fruit sweetener. Put the

processed mixture to a mixing bowl.

3.In a separate bowl, beat the egg whites/replacer until stiff peaks are formed by using an

electric mixer. Gently tuck the almond mixture into the egg whites. Add the nutmeg and

vanilla, and stir until blended.

4. Mix tablespoon-sized mounds of the batter onto the cookie sheets. Bake for 25

minutes until brown. Transfer the baked cookies onto wire racks to cool.


Lite Delight Chocolate Mousse

Difficulty Level: 2



Serving Size: 1 cup

Yields: 4 servings

Ingredients

½ cup (120 ml) organic vegan soy or grass-fed/pasture-raised milk, full fat

3 Tbsp. (22.5 g) inulin (chicory root) sweetener

3 oz. (85 g) dark chocolate (high 80 % cacao), chopped

1 Tbsp. (5.4 g) pure cocoa powder

1 cup (240 g) organic soy or dairy Greek yogurt, full fat

2 omega-3 or grass-fed/pasture-raised egg whites

or equivalent prepared vegan replacer

1½ tsp. (7 ml) vanilla extract

Directions

1. In a double boiler, heat the milk over medium heat, stirring constantly until steaming,

taking care not to bring it to a boil.

2. Add the chocolate, and let it melt for about 1 minute, gently stirring.

3. Remove from heat, add vanilla extract, and continue stirring until the chocolate has

completely blended with the milk. Set aside to cool.

4. Drain excess liquid from the yogurt. In a medium-mixing bowl, add the yogurt and

whip with a fork until fluffy.

5. Beat egg whites/replacer with an electric mixer until soft peaks form. Add sweetener,

and continue beating until thick and glossy.


6. Whisk the chocolate mixture, then gradually fold the whites/replacer into it. Fold this

combination into the yogurt until uniformly incorporated.

7. Divide between 4 ramekins. Chill well before serving.


Gluten-Free Pan Brownies

Difficulty Level: 2



Serving Size: 1 brownie

Yields: 16 servings

Ingredients

½ cup (120 g) cold grass-fed/pasture-raised or coconut butter, cubed

8 oz. (240 g) bittersweet chocolate, coarsely chopped

1 cup (120 g) inulin (chicory root) sweetener


or equivalent vegan egg replacer

½ cup (120 g) organic soy or dairy Greek yogurt


1 cup (120 g) almond flour

Directions


2. In an oven-safe pan, melt chocolate and butter over low heat, stirring constantly.

Remove from heat and stir in sweetener.

3. Gradually add the eggs/replacer, continuing to stir. Stir in the yogurt and vanilla extract

until well-combined.

4. Slowly add in the almond flour, and blend well. Place pan in oven, and bake for 30

minutes.

5. Cool briefly before cutting and serving.


Puff Pastry – Regular or Gluten-Free

Difficulty Level: 1



Serving Size: Approximately 4

square inches

Yields: 1 sheet (⅛ inch thick x

12 square inches)

Ingredients

1¾ cups (280 g) whole wheat or spelt flour

or whole grain gluten-free flour blend


3 Tbsp. (45 ml) ice-cold water

½ cup (120 g) grass-fed/pasture-raised butter or ghee

or ½ cup (120 g) organic low-erucic rapeseed (canola) or macadamia nut oil

Directions

1. In a large bowl, blend the flour and salt or substitute. Gradually pour in the water and

oil or butter, and mix with a fork.

2. Using your hands, knead gently (as little as possible, to preserve a light and airy

texture).

3. Form into a ball, flatten slightly, then cut a cross through the midpoint of the dough.

4. Wrap in wax paper, and refrigerate for at least 30 minutes, and until used.

5. For a sheet, insert the refrigerated dough between sheets of wax paper, and flatten to

desired thickness (i.e. ⅛-¼ inch) with a rolling pin, taking care to keep the pin well-coated

with flour to avoid sticking.

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