suggested shopping list - amazon s3 · lentils (brown, green, red) lima beans mung beans navy beans...

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Suggested Shopping List

Vegetables:

Artichokes Asparagus Bamboo shoots Beets Bell peppers Bok Choy Broccoflower Broccoli Broccolini Brussels sprouts Cabbage Carrots Cauliflower Celery Chives Cucumbers Kale Leeks Lettuce Mushrooms Okra Olives (canned in water) Onions Parsnips Sea veggies (seaweed, kelp) Snow peas Spinach (all leafy greens) Squash (acorn, butternut,

spaghetti) Sweet potatoes Turnips Yellow squash Zucchini

Fruits

Apples Apple sauce (unsweetened) Apricots (fresh) Avocado Blackberries Blueberries

Cherries Coconut Cranberries Dates Figs (fresh) Grapes Kiwi Kumquats Lemons Mangos Melons Nectarines Peaches Pears Prunes Raisins Raspberries Strawberries

Grains Quinoa Rice Flours

Almond flour Coconut flour Garbanzo bean flour Rice flour Oils & Fats

Almond oil Avocado Avocado oil

Flax oil Coconut oil Grapeseed oil Olive oil Pumpkin seed oil Safflower oil Sesame oil Sunflower seed oil Walnut oil

Beverages

Filtered water Herbal teas (caffeine free) Mineral water Seltzer 1 cup (8 ounces) of organic

green tea if needed Dairy Substitutes

Almond milk Coconut milk Hazelnut milk Hemp milk Rice milk

!

! ClearTheWayProgram.com • All rights reserved ©2014

Suggested Shopping List

Animal Protein Free range organic poultry Chicken Turkey

Wild caught fresh fish Pacific salmon Halibut Haddock Cod Sole Pollock Tilapia Trout

Water packed-fish Tuna

Wild game Organic lean grass fed beef Organic pork Vegetable Protein Black beans Garbanzo beans (chickpeas) Green beans Kidney beans Lentils (brown, green, red) Lima beans Mung beans Navy beans Pinto beans Yellow wax beans Split Peas

Nuts & Seeds Almonds Brazil Nuts Cashews Chia seeds Flaxseeds Hazelnuts Hemp seeds Macadamia nuts Pecans Pistachios Pumpkin seeds Sesame seeds Sunflower seeds Walnuts

BYO$Salad$Ingredients$

BYO$Smoothie$Ingredients$

!! ClearTheWayProgram.com • All rights reserved ©2014

Suggested Lunch & Dinner Recipes


Build Your Own Smoothie! Each morning you will make a smoothie. Mix and match the ingredients from the BYO Smoothie chart:

Choose your base (unsweetened):

Water Almond milk Coconut milk

Hemp milk Hazelnut milk Rice milk

Choose your fruit (fresh or frozen):

Strawberries Raspberries Apple Kiwi

Blueberries Blackberries Cherries

Choose your vegetables (organic):

Kale (any kind) Spinach Bok choy

Cucumber Beet greens Mustard greens

Pick your protein:

Nutrimeal Free Pea, hemp, rice protein **If your body can tolerate soy or whey the USANA Nutrimeal chocolate, strawberry or vanilla are options.

Extras:

Lemon Cilantro Parsley Cinnamon Nutmeg Ginger Coconut oil Avocado

Full fat coconut milk Hemp seeds Chia seeds Coconut flakes Pumpkin seeds, ground Flax seeds Ground Nuts


Build your own salad! Pack your veggies into a deliciously fresh salad. Forget about boring lettuce with ranch! Decorate your plate with a variety of colors, tastes and textures!

Choose your veggies (preferably organic):

Cucumber Carrots Broccoli Cauliflower Asparagus Zucchini Yellow Squash

Beets Onion Green onions Avocado Celery Jicama

Choose your crunch:

Pecans Walnuts Almonds Pistachios

Pumpkin seeds Sesame seeds Apples Pears

Choose your protein:

Chicken Lean ground beef Turkey

Pulled pork Grilled salmon Beans

Choose your dressing:

Mashed avocado and lemon juice Apple cider vinegar and extra virgin olive oil Fresh lemon and extra virgin olive oil

Top with herbs

Cilantro Mint Parsley

Basil Ginger


Grilled Beef Skewers with Vegetables Serves 2 Ingredients • 8 ounces grass-fed sirloin steak, trimmed, cut into 1 1/2-inch

cubes • 1 zucchini, sliced into ½ inch pieces • 1 yellow squash, sliced into ½ inch pieces • 1 large onion, cut into 1 ½ inch pieces • 1 large sweet potato precooked in micro- wave for a few

minutes and cut into 1 inch pieces Marinade • ¼ cup extra virgin olive oil • Juice from 1 lemon • 1 tablespoon lemon zest • 2 cloves garlic, minced • Celtic sea salt, to taste • Ground black pepper, to taste

Directions

1. Make marinade and pour into gallon Ziploc bag. 2. Add vegetables and beef and allow to marinate for several

hours. 3. Preheat a grill pan over medium-high heat. 4. Alternating, thread beef and vegetables on skewers. 5. Grill, turning, until cooked through and blackened in parts,

about 6 to 8 minutes. Variations: • Add desired spices to marinade • Make with chicken or lamb


Simply perfect salmon Serves 2 Ingredients • 2 Wild Alaskan Salmon fillets (5-8 ounces each) • 1 tablespoon extra virgin olive oil • Celtic sea salt, to taste • Ground black pepper, to taste

Sauce: • 2 tablespoons extra virgin olive oil • 1 ½ tablespoons fresh parsley, chopped • 1 ½ tablespoons fresh dill, chopped • 3 tablespoons mustard (made with apple cider vinegar*) • 1 clove garlic, minced • 1-2 tablespoons lemon juice

Directions

1. Put salmon on large rimmed baking sheet. 2. Coat both sides with olive oil and liberally sprinkle with salt

and pepper. 3. Place salmon in cold oven on the bottom rack. Heat oven to

400 degrees. 4. Cook for about 25 minutes until salmon is heated through and

flaky. 5. Combine sauce ingredients and drizzle over salmon before

serving. Variations: • Sprinkle salmon with garlic and shallots before baking • Sprinkle with a diced mango and lemon juice before baking • Add sliced almonds after 20 minutes in oven • Top with ‘Black Bean Mango Salsa’


“Breaded” Pork Chops Servings: 4 !Ingredients • tsp Cayenne Pepper • Tbsp Coconut Oil (divided) • 1 1/2 cups Almond Flour • 4 Pork Chops (approximately 4 oz each)

Directions

1. Mix cayenne pepper and 2 tablespoons coconut oil in a shallow bowl and coat both sides of each pork chop.

2. Pour almond flour into a shallow pan and dip both sides of each pork chop in almond flour until covered.

3. Heat 1 tablespoon coconut oil in a skillet over medium heat. 4. When pan is hot, cook pork chops on both sides until fully

done (about 3 minutes per side).

Veggie Turkey Wraps Serves 2 Ingredients • 1 brown rice tortilla • 2 slices of organic turkey meat • Handful of spinach • ¼ yellow squash, julienned • ¼ avocado sliced • 1 tablespoon hummus (optional)

Directions!

1. Place lunchmeat flat on tortilla. 2. Spread out spinach over turkey. 3. Add squash, avocado and hummus on top. 4. Roll tortilla tightly. 5. Cut in half and use a toothpick to hold together.

Variations: • Cut in ½ inch slices to make pinwheels


Italian Meatloaf Servings: 4 !Ingredients • 1 lb Ground Beef • 1 Yellow Onion (diced) • 1 Roasted Red Pepper (diced) • 1/4 cup Tomato Sauce • 1 Egg (whisked) • 3/4 cup Almond Flour • 1 tsp Dried Basil • 1 tsp Dried Thyme • tsp Dried Parsley • To Taste Salt and Pepper • For Sauteing Coconut Oil or Butter

Directions

1. Preheat oven to 400º F. 2. Heat 1-2 Tbsp of oil/butter in a medium skillet over medium

heat. Add onions and roasted red pepper to the pan. Cook until onions are soft and translucent.

3. Combine all other ingredients in a bowl. Add onions when they are done cooking. Use your hands to mix it all together.

4. Pour mixture into a loaf pan. Bake for 35-40 minutes. 5. Divide the loaf into 4 servings. This meatloaf freezes and

reheats really well.


Latin Stir Fry Serves 4 Ingredients • 1 1/2 lb Chicken Thighs or Breast (cut into bite-sized pieces) • 1/2 cup Green Onions (chopped) • 1/2 cup Bacon (chopped) • 1 each Green, Red, and Orange Bell Peppers (stemmed,

seeded, and sliced) • 1 1/2 cup Pineapple (chopped) • 1/2 cup Cilantro (chopped) • 1 Tbsp Oregano • 1 tsp Cumin

Directions • Brown the bacon in a large skillet over medium heat. While it's

cooking, add the onions. • Saute until the bacon has browned some and the onions are

soft. • Add the chopped chicken and brown on all sides. • Then, add the remaining ingredients and cook for around 10

minutes.


Chicken Fajitas Servings: 10-12 (divide ingredients by 3 if cooking for 1 to make less) Ingredients • lbs Chicken Breast (cut in thin strips) • 3 Bell Peppers • 3 Onions (sliced) • 2 Tbsp total Oregano, Chili Powder, Cumin and Coriander Mix • 6 Garlic Cloves (chopped) • 5 Lemons (juiced) • 4 Tbsp Butter/Oil • To Serve Butter Lettuce

Directions

1. Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well.

2. When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the oil or butter until the chicken is cooked through and the onion and bell pepper are soft.

3. Put the hot chicken preparation in a large bowl and serve on lettuce wraps.

Ground Beef with Cabbage and Kale Serves 3-4 Ingredients • 1 lb. organic ground beef or turkey • ½ head cabbage, chopped • 1 sweet onion, chopped • ¼ cup raisins • 4 stalks kale, washed and torn into 2-3 inch pieces

Directions

1. Cook beef in large pan until cooked through. Transfer to separate dish.

2. Add cabbage and onions to pan with beef fat. 3. Cook until tender. Transfer beef back to original pan. 4. Add kale and raisins. Season with desired spices. Mix

together.

Variations: • Use as taco filling


Apple Rosemary Chicken Serves 4 Ingredients • 2 ½ pounds boneless, skinless organic chicken breasts • 6 cloves garlic, minced • 3 tablespoons fresh rosemary • Juice and zest from 1 lemon • ½ tablespoon Celtic sea salt • 1 teaspoon ground black pepper • ¼ cup grape seed oil • 2 apples, cored and sliced • ½ cup yeast-free, gluten-free chicken broth

Directions

1. Preheat oven to 350° F. 2. Combine garlic, rosemary, lemon zest, salt and pepper in

small bowl. 3. Rub on both sides of chicken and place in baking dish. 4. Drizzle chicken with grape seed oil and add lemon juice and

chicken broth to dish. 5. Scatter apple slices on top of and around chicken in dish. 6. Bake at 350° for 20-30 minutes, until cooked through.

Cucumber and Cashew salad Serves 1 Ingredients • ¾ large cucumber, diced • ¼ cup cashews, chopped • ¼ white onion, diced • 2 stalks celery, sliced • 2 teaspoons cilantro, chopped • ¼ avocado, diced • Juice from ½ lemon

Directions

1. Serve over chopped greens (kale, spinach, Belgian endive). 2. Top with Rosemary Ranch Dressing (see recipe in

condiments section). Variations: Add shredded chicken


Veggies and Rice Tossed in Practically ‘Peanut’ Sauce Serves 4 Ingredients • 2 teaspoons extra virgin olive oil • 1 clove garlic, minced • 1 sweet onion, diced • 2 stalks celery, sliced • 1 head broccoli, cut into bite size pieces • 1 cup frozen peas • 3 carrots, grated • 1 yellow squash, chopped • 2 cups brown rice, dry (or 4 cups cooked) • Practically ‘Peanut’ Sauce (see condiments for recipe)

Directions

1. If using dry rice, add rice and 4 cups water to the pot on stovetop.

2. Bring to a boil then simmer for 30-45 minutes (see package directions).

3. In the meantime, heat olive oil and garlic in large pan. 4. Add onions and sauté until translucent. 5. Add celery, broccoli, peas, carrots, and squash. 6. Cook until vegetables are desired consistency. 7. Toss vegetables with Practically ‘Peanut’ Sauce and serve

over cooked brown rice. Variations: • Add or subtract vegetables per preference • Add cooked chicken to stir-fry


Lentil and Root Veggie Soup Serves 4 Ingredients • 2 quarts water or yeast-free, gluten-free broth (vegetable or

chicken) • 1 ½ cups lentils, well rinsed • 2 cloves garlic, minced • 1 medium onion, chopped • 2-3 carrots, sliced • Celtic sea salt, to taste • Thyme, to taste • Cumin, to taste

Directions 1. Put liquid in large soup pot. 2. Add lentils, garlic, onion, and carrots to pot and bring to a boil. 3. Add seasonings (If there are other seasonings you prefer, be

creative!). 4. Reduce heat to medium-low and simmer, partially covered,

until lentils are soft. 5. Puree part of the soup in a blender if you prefer it creamy.

Note: Cooking times for lentils may vary. Variations: • Add 2-3 stalks of sliced celery for crunch

!!

Cauliflower Rice Serves 6

Ingredients • 1 head cauliflower, chopped coarsely • 1 onion, diced • 2 tablespoons coconut oil • ¼ teaspoon Celtic sea salt

Directions 1. Process cauliflower in food processor until it becomes the

texture of rice. 2. In a skillet sauté onions in coconut oil over medium heat. 3. When onions become translucent, add processed


cauliflower to skillet. 4. Mix and cook until soft. Season with salt and other preferred

seasonings to taste.

Oven Roasted Veggies Servings vary

Ingredients • Vegetables: Choose any combination of approved veggies • Extra virgin olive oil • Spices: Choose any combination of approved spices • Garlic, minced • Rosemary • Celtic sea salt, to taste • Ground black pepper, to taste

Directions 1. Washed and chop vegetables into bite-sized pieces. Toss with

extra virgin olive oil, minced garlic, and spices. 2. Spread a single layer of mixture in roasting pan and cook

approximately 20-40 minutes at 400°F until veggies are tender and slightly brown, stirring occasionally.

3. The amount of time needed depends on the size of the veggie. Season with salt and pepper to taste. Serve while warm, or use cold leftovers as snack or salad.

!!

Roasted Chickpeas Makes about 2 cups Ingredients • 1 (15 oz) can chickpeas (garbanzo beans) • 2 tablespoons of olive oil • ½ tablespoon Celtic sea salt • Desired spices to taste (cumin, coriander, ginger)

Directions 1. Preheat the oven 425°F. Rinse and drain chickpeas well. 2. Toss the chickpeas with the olive oil and spread out on a

large baking sheet. 3. Roast for 30-40 minutes or until brown and crispy, turning

every 10 minutes. 4. Remove from oven and toss to taste with salt and spices.


Mashed Cauliflower Ingredients • 2 heads cauliflower, washed and cut into large pieces • 2 tablespoons olive oil • 1 clove garlic, minced • ½ teaspoon Celtic sea salt • Ground black pepper, to taste

Directions 1. Steam the cauliflower pieces until very tender. 2. Purée cauliflower in a food processor or blender. 3. Add in olive oil, garlic, salt and pepper. 4. Reheat in a casserole dish in the oven at 350° for 20 minutes.

!!

Sweet!potato fries Ingredients • 2 sweet potatoes, peeled and sliced in thin sticks • 2 tablespoons extra virgin olive oil • 1 teaspoon rosemary • ½ teaspoon Celtic sea salt

Directions

1. In a large bowl toss sweet potato sticks with olive oil and salt.

2. Spread sticks on a parchment paper-baking sheet. Sprinkle with rosemary.

3. Bake at 425° for about 20 minutes, or until desired texture. Turn once during cooking.

!Variations: • Substitute carrots or parsnips for sweet potatoes • Toss with cumin or cinnamon before baking

!!!

Practically ‘Peanut’ Sauce Ingredients • ½ cup raw almond butter • ½ cup tahini • 1 cup water


• 1 tablespoon lemon juice • ½ teaspoon garlic, minced • ½ teaspoon salt

Directions Combine all ingredients in a blender and process until smooth.

Variations: • Add fresh grated ginger

!!

Black Bean Mango Salsa Makes about 2 cups Ingredients • 1 ½ cups black beans, cooked or canned and rinsed • 1 mango, chopped • ½ red onion, chopped • 1 avocado, chopped • ¼ bunch cilantro, chopped finely • 1 tablespoon fresh lemon juice • 2-3 teaspoons lemon zest • 1 tablespoon extra virgin olive oil (evoo) • 1/8 teaspoon salt, to taste • Ground black pepper, to taste

Directions Put all ingredients in a large bowl. Season with salt and pepper. Lightly toss and serve.

Variations: • Add 1 teaspoon fresh ginger

!

Kale Chips Serves 6-8 Ingredients • 1 bunch kale • 1-2 tablespoons extra virgin olive oil or coconut oil • 1 teaspoon sea salt

Directions

1. Preheat oven to 325°F.


2. Wash kale and dry very well with a towel. Tear leaves into 2-3 inch pieces, discarding stems.

3. Place torn leaves in a large bowl and toss with olive oil (or coconut oil) and salt. Rub oil into leaves, distributing evenly.

4. Place kale on baking pan with space in between. Bake at 325°F for about 10- 15 minutes or until leaves are crispy.

5. (Kale burns quickly – so watch carefully!) 6. Remove from pan and place on a paper towel to drain excess oil. 7. Repeat for as many batches as needed. Store in large bowl,

uncovered. Variations: • Add desired seasonings

Apple Cider Vinegar Salad Dressing Servings: 12

Ingredients • 1 cup Extra Virgin Olive Oil • 1/2 cup Apple Cider Vinegar (I use Braggs) • Tsp Onion Powder • Tbsp Dijon Type Mustard • 2 cloves Garlic (minced)

Directions Mix all ingredients, shake and enjoy! Use 2 Tablespoons on your salad and reserve the rest to be used during the week.

Rosemary Ranch Dressing Makes 2 cups Ingredients • 2-3 teaspoons dried rosemary • 1 tablespoon dried chives • ½ cup lemon juice • ¾ cup coconut milk, unsweetened • 1 cup raw macadamia nuts • 1/3 cup olive oil • 1 teaspoon Celtic sea salt


Directions Blend all ingredients in a food processor until smooth. !!

Creamy Avocado Dressing Makes about 2½ cups Ingredients • 1/2 avocado • 2 tablespoons extra virgin olive oil • 2-3 teaspoons apple cider vinegar • 1 tablespoon lemon juice • ¼ teaspoon basil • ¼ teaspoon thyme • ½ teaspoon Celtic sea salt • ½ cup milk substitute (almond or coconut milk), unsweetened • 1 ½ cups of water

Directions Blend all ingredients in a food processor until smooth. !!!!!! !


Build Your Own Juice Juicing is a great way to get alkalizing nutrition and natural cleansing. Mix and match for a refreshing snack. Choose&vegetables&(preferably&organic):!

Cucumber!Kale!Spinach!Celery!

Carrots!Beets!Asparagus!Broccoli!

Bok!Choy!Mustard!greens!Parsnips!Sweet!Potato!

Choose&your&fruit&(preferably&organic):!Apple!Lemon!Pears!Mango!

Cherries!Peaches!Melons!Berries!

Apricots!(fresh)!Kiwi!!

Choose&your&herbs:!Parsley!Mint!Cilantro!Fennel!

! !

Extras:!Coconut!water!Ginger*!Green!onion!

Oil,!grapeseed!or!coconut!

Tips&on&Juicing:&Can!serve!over!ice!or!as!is.!Consume!within!30!minutes!to!maximize!benefits.!*A!little!ginger!goes!a!long!way.!

!

suggested shopping list - amazon s3 · lentils (brown, green, red) lima beans mung beans navy beans...

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