athletes detox plan - nutrition in motion!

0 | Page ©joanna k chodorowska

Detox Plan For Athletes Helping athletes perform at their best using real food

Joanna k Chodorowska, BA, NC, TPTH personal sports nutrition coach

www.nutrition-in-motion.net 215-272-6774

http://www.nutrition-in-motion.net/


Copyright © 2015 Joanna K Chodorowska, BA, NC, TPTH

All rights reserved.

Title ID: 4967969 ISBN-13: 978-1500952518


Detox Plan For Athletes

4 The Detox Plan For Athletes - Welcome 5 Basic Plan description 8 Allowed foods 9 Suggested supplements 10 What to expect 11 How to break the detox, reintroduce foods 12 Detox Plan for Athletes Grocery Items List - allowed and not allowed foods overview 15 Detox Plan For Athletes Grocery Check List 16 Daily Checklist Of What To Eat Per Day By Food Category 18 5 Days of Sample Meal Plans

Index of Recipes

22 Almond Butter Chocolate Chip Cookies 23 Almond Milk 24 Arctic Char (or salmon) with Kale 25 Artichoke and Greens Stew 26 Asian Turnip, Cabbage and Carrot Slaw 27 Baked Acorn Squash With Lentils 28 Balsamic and Basic Vinaigrette Dressing 29 Banana Whip – a great alternative to ice cream 30 Beans and Greens 31 Beet Salad with Goat Cheese and Walnuts 32 Bhindi – Indian Style Okra 33 Black Bean Hummus 34 Black Bean and Sundried Tomato Cakes 35 Black Bean Turkey Chili 36 Black-eyed Pea Burger 37 Broccoli & Red Pepper Salad 38 Broccoli Slaw 39 Brussel Sprouts and Apple Salad 40 Brussel Sprouts with Mustard Seeds 41 Butternut Squash, Carrot and Ginger Soup (can be with carrots only) 42 Butternut Squash with Maple Butter Vinaigrette 43 Cabbage and Carrot Salad (or Brussel sprout, cabbage and kale) 44 Chicken Salad with Roasted Red Peppers in Avocado Cups 45 ….recipe continued 46 Cocoa Nib Mousse


47 “Cream” of Mushroom Soup 48 Curried Chickpeas and Sweet Potatoes 49 Flaxseed Cookies 50 Flourless Chocolate Chip Chickpea Blondies 51 Garlic Asparagus Soup 52 Ginger and Pear Energy Bar 53 Gluten Free Tortilla Wraps 54 Grain Free Buttermilk Biscuits 55 Green Beans Almandine – 4 variations 56 Green Monster Drink 57 Hummus 58 Kale Chips 59 Kale Chips Like Brad’s 60 Layered Roasted Vegetable Torte 61 Lentil & Spinach Soup 62 Mashed Cauliflower with Root Vegetables (rutabaga, parsnips, celery root) 63 Mayonnaise – regular and vegan 64 Melt in Your Mouth Kale Salad 65 Miso and Tahini Vinaigrette Dressings 66 Moroccan Spinach and Chicken 67 Muscle Recovery Brownies 68 Nut Date Breakfast Bars 69 Orange, Beet and Fennel Salad 70 Oven Roasted Carrot Dip 71 Pineapple Mint Smoothie 72 Potpourri Salad 73 Quinoa Tabbouli Salad with Avocado 74 Raw Ice Cream (2 varieties) 75 Roasted Beet and Fennel Salad 76 Roasted Shallot and Squash Salad 77 Roasted Winter Vegetables 78 Runner’s High Juice (juice extractor) 79 Spaghetti Squash with Basil, Tomatoes 80 Spinach & Chickpea Soup 81 Sprouted Kamut Buns or Flatbreads 82 Stir Fry Vegetables 83 Sweet Potato Kale Pesto Bites 84 Sweet Potato Pizza Crust (or crackers) 85 Sweet Potato Plantain Cookies 86 Sweet Potato (baked) with Almond Butter 87 Triple No-Bake Chocolate Brownies 88 Vegetarian Baked Beans 89 Vegetable Flatbreads 90 Zucchini, Ginger & Lentil Soup 91 Zucchini Pancakes 92 2 Bean Salad


Detox Plan for Athletes

Welcome to the Detox Plan for Athletes! The idea of the plan is to help you make a jump start into a healthier lifestyle. This is a whole food program – there are some supplements suggested, but they are not required. The premise behind this plan is to help the body become alkaline rather than acidic. Use real food, rather than processed food. We want to help the body become more like the high performance engine it is and stop throwing low grade fuels into the tank. We want to help the body get rid of some of the toxins by stopping to put them in! The body restores and rebuilds itself in a state of alkalinity. The body craves nutrient, not calories. Most of us eat acidic foods, processed and convenient foods. Many of these processed foods are just calories, and they are also inflammatory. The body then spends more of its energy digesting food, or getting rid of the toxins in the food and then there is hardly any energy left for other activities. We don’t need to waste energy on detoxifying more than the body can handle. We athletes want energy to train! This plan will help give you more energy, naturally without stimulants! In this Detox Plan for Athletes, we focus on eliminating the processed foods, the white sugars, the artificial sweeteners, colors or additives. But we also work on adding, not just eliminating. We add more alkalizing vegetables, fruits and real foods. We choose high quality animal proteins as needed and eliminate the hard to digest grains and fatty meats. This naturally helps the body eliminate the accumulated toxins. The added alkalinity helps the body to recovery faster from training sessions. Eating more greens adds many phytonutrients that aid the liver to work more effectively and the whole body work more smoothly. As we lose fat, these toxins can be released into the blood stream and some may feel a little flu-like when initiating a plan like this – this is normal! But it will pass usually by the 3rd day. The key is to try to stick to it for 3-5 days minimum. Drink more water, rest as needed (limit to 1-2 hours of easy to moderate training per day, not 3 or more and no speed intervals or high intensity workout sessions please.) If you cannot make it past the 5 days, that is okay; you can start to reintroduce some of the foods that were eliminated one day at a time. But if you can stick with it, you will continue to feel better and better with each day you are on the Detox Plan For Athletes. Usually by the 4-5th day is when you have a burst of endless energy and you don’t know where it came from even if you did not have coffee! The week leading up to this detox plan, try to increase your intake of vegetables, while minimizing the things you should be avoiding. You should gradually increase your water intake, too. If cold, you can drink decaf tea like chamomile, rooibos or


mint. Try to limit coffee to one cup per day of organic coffee or organic decaf (coffee is acidic). The goal of the Detox Plan for Athletes is to do this plan for two (2) full weeks before you reintroduce foods you eliminated. First try for 3-5 days, then keep adding days until you get to 2 weeks. After the 2 weeks, you can then modify the plan as needed and you may find you stay on a permanent modified detox plan.

Basic Plan Description for Detox Plan For Athletes:

Every morning will start with either juice of a lemon or tablespoon of raw unpasteurized apple cider vinegar in 8-12 ounces of water (room temperature preferred over ice cold). Then you can have your morning 1 cup of organic coffee (if you want it) or some other tea or hot/cold beverage. I like yerba mate or rooibos teas during my detox weeks. You can also try DandyBlend as a coffee alternative. Very tasty option!

Next you can decide whether to make the Green Monster for before or after your AM workout session. It can work in either place and if you have to make it the night before, you can make the smoothie version. Just keep it sealed in a glass container with as little air as possible (especially if doing juice extractor method). Then after your AM workout, you will have a starch (root veggies or non-wheat grain), animal protein (or other protein), green vegetables and maybe a fruit or the Green Monster with Renew and a protein. The remainder of the day will be pretty much the same thing without the protein – mainly vegetables, nuts, seeds, fruits and root vegetables. It can be soups, salads, hot or cold vegetables or even leftovers from day before.

The key is to avoid the dairy (cow’s milk products – yogurt included although small amounts of goat cheese might be okay), more than a cup of organic coffee, anything processed with artificial sweeteners, hydrogenated fats, poor quality animal proteins (check grocery items for what is included!), artificial colors, preservatives and ingredients you cannot pronounce. You will also want to avoid the bakery goods as much as possible although a gluten free muffin might hit the spot after a 2-4 hour trainer ride!

If you do a 2nd training session in the evening, you will then have another ‘recovery meal’ with a serving of animal protein, a root vegetable or non-wheat grain and lots of green vegetables. Note: a serving is ½ cup or about 3 ounces.

The Green Monster drink you can drink all day if you want. The rest of the day you will be eating up to 3 fruits; 1-5 servings of legumes (can be sprouted beans which


includes lentils, chickpeas, etc – those two are the easiest to sprout. See note below). We are striving to be wheat free for this 2 week period. You can have grains (1 serving after your exercise session), but choose gluten free oats, quinoa, rice (white or wild only), amaranth or buckwheat. Try to eat more root vegetables (beets, potatoes, parsnips, celery root, etc), legumes and fruits for your carbs rather than the grains. Grains can spike blood sugars too much. (NOTE: Blood Type O people will limit to 1-2 fruits daily and 1 serving of legumes per day. This is for Type O blood types only who experience weight gain with legumes.) Vegetables can be lettuce, green beans, asparagus, broccoli, cauliflower, cabbage, zucchini, squash, spinach, kale, chard, brussel sprouts, etc and can be raw or cooked. Eventually you may want to be eating only raw foods and vegetables to keep the enzymes in tact. But for this plan, lightly steamed is acceptable (as is frozen veggies if that is all you have!).

NOTE: For some, legumes are not good options and you may gain weight. Blood type O people will have to limit the legumes to once a day at most. Focus more on root vegetables as source of carbs. Legumes must be sprouted, but can be sprouted then cooked. Blood Type O people will also have to include animal proteins. See the Grocery List for more details about animal protein choices. Other blood types seem to be perfectly okay with legumes.

I suggest you cut veggies up into a big salad bowl and add lettuce, kale and broccoli or cabbage for your base. Check out the Big Bowl Salad or Potpourri Salad as a suggested meal. You can also do soups if that is easier. In winter, room temperature salads might be better than just out of the fridge 2-3 hours before eating. An Asian stir fry works well, too. Please, do not eat the same thing over and over! Be creative, adventurous and try a new recipe! It makes it easier when there is more variety in the meals so it is not the same thing over and over. You will get bored and may fall off the plan sooner because the plan was boring. There are over 50 recipes to choose from, so boredom should not be an issue. And any vegan or vegetarian recipe will work if you wanted to try something else – just be mindful to eliminate the cheese, dairy and wheat from those recipes. You can also substitute greens for greens. So if you see a recipe for a meal that calls for broccoli, but you want green beans, you can make that substitution. The recipes are just a guide. You can replace an ingredient with a like ingredient as long as it comes from the same food category (see chart/grocery list for food categories)


We are also trying to rebuild the intestinal flora and get some good intestinal flora. So we will either use the probiotics listed in supplement section, or you can use 1-2 tablespoons of a fermented food like sauerkraut (not pickled with vinegar – label should just say cabbage, salt and maybe caraway seeds), or kimchi. You can also drink a Kombucha beverage daily, or ½ cup of coconut kefir (or organic kefir from raw goat’s milk). This will help with digestion as well as other GI issues. You will also want to be mindful of chewing your foods. Chewing increases digestion by mixing the saliva with your foods and starting the digestion process sooner. The human body was not designed to digest chunks of food. Puree your food with your own teeth Try to drink liquids only 30 minutes before or 30 minutes after a meal, not during. Foods and ingredients to avoid: No dairy, no cheese – although some goat or sheep cheese might be okay occasionally. No cow’s milk products. No soy or whey protein powder (unless you really HAVE to). Metagenics makes a great whey protein made from grass fed cows called Perfect Protein. No processed foods or crappy ingredients (kind of a given, no?). This includes ingredients to avoid: no high fructose corn syrup, no hydrogenated fats, no artificial colors, no artificial sweeteners, and no preservatives. Processed foods are usually bars, chips, cookies, etc. No wheat (only buckwheat, quinoa, white or wild rice, or amaranth). Only dark chocolate is allowed – so please, no Snicker’s, M&M’s or candy bars. No candy - try to use fruit instead of candy. 1 cup of organic coffee or tea (all teas ok), and no alcohol (alright, 1 4-6 oz glass on weekends with friends is ok). For this 2 week period, you might want to also avoid your processed electrolyte drinks, recovery proteins and bars that have soy, brown rice/ brown rice syrup, high fructose corn syrup, artificial colors, stevia and/or sugar alcohols (sorbitol, maltitol, xylitol). Check out recipes for electrolyte drinks and energy bars. Sleep: You will need to get more sleep as you are doing this detox plan as your body is trying to eliminate toxins you have been introducing and exposing it to over the years. You may feel flu-like symptoms the initial days as some of those toxins that are stored in fat cells are being released. Listen to your body and how it is feeling – take a nap if needed. Go to sleep by 9 PM (for some, 8 PM) or when you actually


start getting tired in the evening. DO NOT WAIT FOR YOUR SECOND WIND TO KICK IN!! Exercise: You may also want to do easier exercise rather than rigorous activities you are accustomed to for the first week. Choose an easy training week if possible. Please don’t be in the middle of training for a marathon or IM (although you can do the mini-detox a month before the event for a week!). Exercise should be limited to about 60 – 90 mins, and limited to 65-75% intensity during the duration of the detox plan. If you train longer than 90 minutes, you may need to eat more food and more proteins/grains for recovery and you will need an electrolyte replacement drink. Blood O types will definitely need animal proteins but limited beans and fruits, while other blood types may be perfectly okay with all plant based proteins including greens and beans. Suggested Supplements: Although there is no requirement for supplements on this plan, here are some I do recommend! I suggest Metagenics supplements as they are the highest quality supplements and are only available through practitioners. You can also order them directly! Go to www.metagenics.com and use JChodorowska (case sensitive) as your practitioner code. Electrolyte replacement capsules or liquid – CALM Calcium by natural vitally works well as do Hammer Nutrition Endurolytes or Endurolytes FIZZ (www.hammernutrition.com – use 213393 to save on your first order). But I do carry these in my office. If you get cramps, light headed, or other dehydration symptoms, this helps instantly! Take 2 capsules daily or 1 FIZZ/ tbsp. CALM Calcium daily. Sports/electrolyte drink – electrolyte replacement while training I like Infinit Nutrition for my longer workouts. SPEED or ISIS at 1-1 ½ scoops per large water bottle per hour. Go to www.infinitnutrition.us and use nutritioninmotion for 10% off your orders. I also have single packets of these. Probiotics

http://www.metagenics.com/

http://www.hammernutrition.com/

http://www.infinitnutrition.us/


– 1 capsule daily with evening meal. There are many on the market, but it should be a broad spectrum probiotic with specific strains listed. It should also be refrigerated. My suggestion is Metagenics’ UltraFlora Spectrum or UltraFlora Balance. Fiber Take 1 tsp of oat bran, or flax/chia seeds before bed (2 hours after eating). Metagenics MetaFiber is what I would recommend – all fruit based. You may want to use chia seeds or flax seeds. I would recommend MILA chia seeds which you can purchase directly at www.lifemax.net/fortunemila - best stuff on market! Try to avoid psyllium husk as that is irritating to the intestinal lining. Please do not use any laxatives!! Digestive enzymes The most common one I use with clients is Metagenics Spectrazyme, Multizyme or Azeo-Pangen. Use these especially if gassy after your meals. Use ½ tablet with 2 meals – breakfast and dinner. UltraClear Renew, and AdvaClear. The UltraClear Renew powder can be used as a meal replacement 1-2 times per day, or use 1 scoop in your morning juice or smoothie, and a second with dinner. The AdvaClear tablets helps with liver detoxification pathways and can be used for cleanse. Take 1 AdvaClear twice daily with breakfast and dinner for best results. Phytoganix This is a whole food powdered supplement from Metagenics that you can use as your multi-vitamin or add to your juicing or smoothie drink in the morning. Bars Try to limit using these, but check the ingredients so you only have nuts, fruit and maybe some protein powder. Make sure there are not sugar alcohols, brown rice syrup or corn syrup. There are a couple of recipes for an energy bar in this plan. If you are unsure of which supplements would be best for you, please schedule your Nutrition Response Testing session and we can customize your supplement needs. This is $35 for this supplement testing, but you will know exactly what you need and in what dosage. I can also muscle test via phone for $15.

http://www.lifemax.net/fortunemila


What to expect during the detox: - Weight loss (anywhere from 4-12 pounds is typical) - Increased energy - Better quality sleep - Increased hunger initially but not able to eat as much in single meal. - No bloating - No headaches (although can be initially with caffeine withdrawal) - Clearer skin – more vibrant skin and no acne or blemishes - Younger looking skin – I looked 7 years younger first time I did it! - Clearer thinking - Fewer sugar or chocolate cravings - There can be side effects like headaches initially while toxins and caffeine

withdrawal take place. If you feel flu like, drink more water, and rest more. This will pass!

- First few days may also include many trips to the bathroom – this will lessen usually by day 3. If it is diarrhea-like, then add either fiber (chia seeds or flax seeds) or add ½ cup of rice into your daily meals. Or add electrolytes (1-2 servings).

- NOTE: If you gain weight or are not losing weight or body fat, stop the legumes and add more greens, veggies and water! Usually not enough water is the biggest issue but legumes can be the culprit especially for Blood type O folks. This is rare, but weight gain has happened.

- NOTE: If you are constipated, which rarely happens, increase your water intake and servings of green vegetables by 2 servings (1 serving is ½ cup). If this does not work, add tbsp. flax or chia seeds or UltraFiber to dinner. Or eat ½-1 cup warm natural applesauce in the afternoon.

How to break the detox and return to ‘regular’ eating: Once you have completed this 2 week detox, you hopefully won’t want to go back to eating how you did before! You will want to introduce foods slowly back into the diet to see what your body can or cannot handle. You may be surprised that you may not be able to eat wheat as you now get indigestion, or feel bloated. During the next weeks after the plan, you will keep the root vegetables as a primary source of carbohydrates, and use non-wheat grains like quinoa, wild rice, steel cut oats, amaranth, etc in your post exercise/recovery meals. You can add a serving of wheat once every 3-4 days. If you react to it within the day of introducing it, avoid it for another 2-4 weeks before re-introducing it again.


You will keep the animal proteins for your recovery meals, and can add more as needed to other meals. You can add dairy products also at a rate of 1 serving per every 3-4 days (bot not on same days as your introduced the wheat). If no reaction within 24 hours, you can start to consume every 3-4 days but not daily. Dairy should be primarily grass fed dairy products. Or you can choose goat, sheep milk products or stay with non-dairy options (nut, hemp or coconut milks). NOTE: Try to add only one food back in per day, not everything all at one time. If you add only one new food per day, then you can tell what causes issues and what is ‘safe’ to eat! If you decide to have pizza and you react, is it the cheese, or the wheat crust that was the problem? If you reintroduce several things in one meal, it will be hard to determine what the problematic food is! So you might want to try a slice of bread or some wheat crackers one day, and 2 days later try a slice of cheese on zucchini or cheese in your omelet. If both seem okay, then try a slice of pizza the following week. Yes, 1 slice. But make sure you still have your greens with it! Your goal is to remain as toxin free as you can even after the detox. You will want to strive for 6-10 servings of vegetables per day, 1-2 servings of legumes per day and up to 2-3 fruits per day. You may want to limit grains to ½ cup servings and only to breakfast and lunch or post-exercise snacks. You may find that bread will not be your best option after the detox. Try it in small quantities and see how you feel after eating it. Are you more sluggish? Are you bloated? Is your stomach on fire/ acidic? Then you won’t want to eat it maybe ever. You may want to replace grains with root vegetables permanently. Try not to drink more than one cup of coffee per day or switch to half-caffeinated variety if you want more. I mix 1 scoop full caffeinated and 1 scoop decaffeinated organic coffee each morning! Then I can drink 2 cups I have also added sliced turmeric root for anti-inflammatory benefits. If you have any questions, please do not hesitate to ask. Do the best you can. This might be easier or harder to do than you thought. I am here to help you The plan does not have to be perfect, but try to stick to the plan at least for the first 3-5 days. If you need to modify the plan, then do so with my help! Enjoy the journey! Your prize for finishing is you feel better – yeah Enjoy the cleanse, experiment with new foods and watch how your body transforms itself! Your body will thank you. And you will perform better, too! Happy detoxing!! joanna personal nutrition coach


www.nutrition-in-motion.net [email protected] 215 272 6774

Grocery Items for 2 Week Detox For Athletes

This is a sample list of allowed foods on the athlete’s detox plan. This is not all inclusive as you will be the one choosing your menu. Think vegetables, green vegetables, root vegetables and low glycemic fruit, raw nuts, seeds and good healthy fats.

Fruit: Fresh or frozen fruit preferably organic. Apples, pears, apricots, kiwi, lemon, avocado, strawberries, blackberries, blueberries, etc. Try to limit bananas, grapes and oranges to once a week and limit to 1 serving (1/2 cup). Pineapple can be used in ½ cup servings for better digestion. Try to eat fruits alone, not with meals (but can be part of a juice extraction drink).

Vegetables: All fresh vegetables, preferably organic. Vegetables are particularly good detox foods include broccoli, cauliflower, broccoli, brussel sprouts, onions, garlic, artichokes, mushrooms (crimini, shitake or portabella), sugar snap peas, zucchini, red and green vegetables. Dark leafy green and green vegetables – kale, escarole, chard, dandelion greens (great for water retention!), romaine lettuce (for juicing, too), cabbage, asparagus, sugar snap peas, etc are great for any meal any time of year. Lots of phytonutrients, too which help in recovery from workouts! Also include other colored veggies including red peppers, real carrots (not baby), cauliflower, japanese eggplant, zucchini or yellow squash, winter squash (butternut, acorn), etc.

Some of your starchy vegetables will be green peas, corn, winter squash like acorn, butternut or hubbard.

Root vegetables – the other starchy carbohydrates: Root vegetables include beets, carrots, potatoes (sweet, red, Yukon, etc but preferably not potato chips or fries), celery root, parsnips, turnips, sunchokes or anything that grows in ground.

Rice or non-wheat grains – can add 1 servings per day after exercise only (1/2 cup serving per 90 minutes of exercise): All forms of rice, including rice cakes, rice crackers and rice pasta. Brown rice is hard to digest for some, so white rice preferred and wild rice is even better. Lundberg makes a Mahogany blend which is awesome. There are also rice wraps at Trader Joes and cellophane type wraps in the seaweed section that are white rice based – good for spring rolls (filled with vegetables or course)!



Other non-wheat grains include quinoa, amaranth, millet, and buckwheat (kasha or soba). They can be purchased at a health food store or in some grocery stores. Try sprouting your grains for better digestion*.

Beans/Legumes (there is a note at bottom to sprout legumes if interested): Split yellow and green peas and lentils are easiest to digest and require the least soaking time. Other good options include black-eyed peas, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans. Try sprouting your beans –it can be fun. Hummus uses cooked garbanzo beans. Dal is an Indian dish with lentils – this can be used although not in the plan. Try soaking or sprouting your legumes for better digestion*. Soaking also makes for quicker cooking times.

NOTE: Soy, soybeans and tofu is okay if eaten in moderation. It has to be organic and non-GMO. Soy and soybeans are commonly Genetically Modified Organisms (GMO) and grown with lotsa pesticides. This can be a problem with digestion and hormone disruption. Some may have issues with it being estrogenic, so it can bring on PMS like symptoms, even in men if eaten in larger quantities or more often than usual. So yes, you can have some soy and tofu, but please refrain from eating it every day! If you use soymilk now, try coconut, hemp or almond milk.

Nuts and Seeds: Unsalted raw nuts or seeds can be sprinkled over salads or eaten as a snack. Good options include flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Nut butters can be used only if unprocessed - just plain nuts and sea salt. Try to use raw nuts over roasted. Peanuts and peanut butter are usually not recommended or pistachios – too much mold in skins. You can try to make your own nut butter in a blender or food processor? But you will need a high powered blender for better results.

Oils: Extra-virgin olive oil is a preferred oil, or use grass fed ghee (or make your own clarified butter = ghee). You can also use flax seed oil (but not for cooking) in vinaigrette dressings or in your hummus. Coconut oil is also acceptable if it is unprocessed, cold-pressed raw oil. You can cook with coconut oil (www.pureindianfoods.com for pure cold pressed coconut oil and also the grass fed ghee).

Snacks: You can have some healthy snacks in the plan! But some things are still healthy junk food, so read the labels before you buy. These are some approved items: kale chips, Brad’s Raw Chips (recipe in booklet), Pirates Booty, plantain chips, Garden of Eatin’ corn chips and Terra Chips root vegetable chips. You can also make your own non-GMO popcorn with coconut oil on occasion. But these need to be limited! If you want cheesy flavor, you can use nutritional yeast powder as an option.

Condiments and sweeteners: Vegetable salt, sea salt, raw apple cider vinegar, Bragg’s or Coconut amino acids, all herbs or spices. Use rosemary, turmeric root and ginger are all good for inflammation and garlic (remove the inside vein) is a great anti-bacterial and anti-viral if taken raw (I

http://www.pureindianfoods.com/


suggest using it with cooked legumes to lessen the heat if you eat it raw). Miso for dressings in place of mustard.

Approved sweeteners would be black strap molasses, organic raw sugar(limit this as it is inflammatory), raw maple syrup, raw organic honey, stevia leaf (liquid only) or unprocessed agave nectar. All other sugars should be avoided as best you can.

Teas: Herbal teas, green tea rooibos or yerba mate. The Talking Tea Cup in Chalfont, PA has some awesome selections of rooibos and mate teas which are perfect for the detox plan. They also have a Detox Tea if you wanted to try it. www.thetalkingteacup.com – they also ship! (215) 997 – 8441 – tell Kathy I sent you!!

Other Beverages: Water (sparkling, mineral or seltzer ok, too), lemon water, pure unsweetened fruit and vegetable juices (try to make your own – try the Green Smoothie Drink), almond milk (Almond Breeze unsweetened), coconut water, coconut milk (canned for cooking, carton for drinking)

If you really want a good coffee replacement drink, try Dandy Blend powder. It is the most like coffee or a latte to me. You can drink it cold or hot. Available in local health food stores, but not usually at Whole Foods. It has no caffeine but it is a treat! And it does not have carob which can have a laxative effect in large quantities.

If consuming proteins (blood Type O usually need this): This is where you want to be choosy about your proteins! Farm raised (preferably local farm!) chicken, wild fish (salmon, sardines, mackerel, herring, tuna, etc), farm fresh eggs (best from local farmer – organic free range is next best), wild game meats (buffalo, venison, etc) or farm fresh turkey. If you need a protein powder, I suggest Vega Sport Protein (unless you cannot do brown rice) or similar vegan protein powder like Plant Fusion. Try to avoid soy protein. Sprouting legumes and/or grains: Sprouting legumes and grains allows for easier digestion. It allows the body to access the protein easier as well. To sprout, take about 1 cup of beans or grains, and soak them in filtered water for 12-24 hours. Pour more water than you think you need into the pot, as they will absorb quite a bit of water. You can eat them after you rinse and drain them without cooking. Once drained, keep them lightly covered (I typically use a pot and a wire mesh sieve. I put the rinsed/drained beans in sieve, rest sieve in pot, and cover pot. There is enough room so the beans don’t dry out, but they get some air, too). Then continue rinsing them every 12-24 hours and repeat the same thing until they sprout (grow a shoot) and keep doing this until you reach your desired shoot length. Some of you may want to keep sprouting until you have a leaf! I usually just eat them with a small tail. • I sprout garbanzo beans and legumes most often as they are quickest and easiest to

sprout. Usually take 2 days. Then store them in the fridge in glass jars. Use on salads or as a snack!

http://www.thetalkingteacup.com/


• You can do the same thing with grains, too (have to be the whole grain or groats/berries and has to be raw not toasted). Try buckwheat or quinoa - they are sprout overnight.

• The sprouted beans will keep for about a week. So don’t make too many if you don’t think you will eat them! Try a small batch first. It is actually really fun!

• You can buy the sprouting jars, too if you so desire, but I just used what I had. Summer months the sprouting is actually quicker. In winter, they sprout slower and you will have to make sure they are in a warmer temperature, too.

Grocery List for Detox Plan for Athletes (by category) Proteins Grains/ Starches Vegetables - Low Cal ⃝ salmon ⃝ amaranth ⃝ orange, red or yellow peppers ⃝ natural turkey - breast ⃝ quinoa ⃝ broccoli ⃝ natural chicken - breast ⃝ millet ⃝ asparagus ⃝ organic egg, brown or

⃝ wild rice/ Forbidden rice ⃝ squash

⃝ tuna, Wild Planet brand ⃝ oats – GF groats or steel

⃝ green lettuces ⃝ orange roughy ⃝ teff ⃝ cauliflower ⃝ tilapia ⃝ white basmati rice ⃝ cabbage - red or green ⃝ bison/ buffalo ⃝ barley ⃝ zucchini or yellow squash ⃝ lamb ⃝ cellophane wraps (rice) ⃝ spaghetti squash ⃝ venison ⃝ spelt berries ⃝ arugula ⃝ scallops ⃝ buckwheat/ soba noodles ⃝ watercress ⃝ herring ⃝ cornmeal/ polenta ⃝ cabbage ⃝ sardines ⃝ rice cakes ⃝ spinach ⃝ turbot ⃝ rice crackers ⃝ pumpkin ⃝ cod ⃝ ⃝ mushrooms ⃝ whitefish ⃝ ⃝ cucumber ⃝ mackerel ⃝ Brussels sprouts ⃝ Perfect Protein whey

⃝ bean sprouts

powder ⃝ bell peppers ⃝ Plant Fusion vegan protein ⃝ artichokes ⃝ powder Fruits ⃝ celery

⃝ lemons ⃝ eggplant, Japanese Starchy Vegetables ⃝ Apples, organic ⃝ parsley ⃝ rutabaga ⃝ pears ⃝ Kale, collards or chard ⃝ parsnip ⃝ banana or plantain ⃝ green beans ⃝ corn - non-GMO only ⃝ mango ⃝ potato - Yukon gold or red ⃝ plum Fats/Oils ⃝ beets ⃝ honeydew melon ⃝ avocado ⃝ sweet potato/yam ⃝ grapefruit ⃝ olive oil, extra virgin ⃝ butternut squash ⃝ nectarine or peach ⃝ olives ⃝ carrots ⃝ orange ⃝ sesame oil ⃝ acorn squash ⃝ apricot ⃝ raw nut oils (refrigerate) ⃝ turnip ⃝ kiwi ⃝ flax seed oil (refrigerate) ⃝ batata ⃝ raspberries ⃝ hemp seed oil ⃝ taro root ⃝ tangerine ⃝ coconut oil, cold pressed


⃝ green peas ⃝ strawberries ⃝ ghee, clarified butter ⃝ yucca root ⃝ blueberries ⃝ celery root/ celeriac ⃝ cantaloupe ⃝ radish ⃝ fresh figs ⃝ sunchoke/Jerusalem artichoke ⃝ papaya ⃝ other winter squash ⃝ dates, pitted

⃝ raisins/dried cranberries Grocery list for Detox Plan for Athletes, continued Legumes/ Beans Raw Nuts & Seeds Condiments ⃝ lentils, green or red ⃝ almonds ⃝ mayonnaise (with olive oil) ⃝ mung beans, yellow or green ⃝ hazelnuts ⃝ raw apple cider vinegar ⃝ edamame beans ⃝ roasted peanuts ⃝ balsamic vinegar ⃝ adzuki beans ⃝ pistachios ⃝ soy sauce, gluten free or not ⃝ hummus ⃝ pumpkin seeds ⃝ Dijon mustard, organic ⃝ bean soup ⃝ sesame butter ⃝ ketchup, organic ⃝ split peas ⃝ sesame seeds ⃝ coconut amino acids,

⃝ sweet peas ⃝ nut butters ⃝ , chives, leeks, onions ⃝ cannellini beans ⃝ hemp seeds ⃝ black beans ⃝ flax seeds Dairy/ Non-Dairy Items ⃝ chick peas/garbanzo beans ⃝ chia seeds (MILA) ⃝ organic non-dairy yogurt ⃝ black beans ⃝ cashews ⃝ goat cheese ⃝ black-eyed peas ⃝ walnuts ⃝ goat or sheep milk yogurt ⃝ kidney beans ⃝ pecans ⃝ almond, coconut or hemp milk

⃝ navy beans ⃝ flax seed meal ⃝ canned coconut milk ⃝ pinto beans ⃝ almond meal ⃝ butter, Organic Valley pasture canned (organic) or dried ⃝ cashew meal ⃝ organic cheese (as tolerated) Try to avoid cow milk items ⃝ Kefir, coconut or organic

Other ⃝ kombucha, fermented

⃝ sauerkraut, fermented ⃝ kimchi ⃝ ginger root ⃝ turmeric root ⃝ rosemary, thyme, etc ⃝ hummus

⃝ vegetable broth


Daily Checklist of What I Should Eat Daily By Category Food category # of servings goal # of servings eaten Notes

proteins 1-2 x ½ cups ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ limit to recovery meal

starchy vegetables 2-3 x ½ cups ⃝ ⃝ ⃝ more if not using grains

low cal vegetables 6-8 x ½ cups ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ These are your greens!

fermented food 1 serving ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ or take probiotic

legumes 1-2 x ½ cups ⃝ ⃝

fruits 1-2 fruits = ½ cup ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝

nuts/ seeds 3-4 x 1 oz ⃝ ⃝ ⃝ ⃝

water, purified 8 x 8-10 oz ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝

non wheat grains* 1-2 x ½ cup ⃝ ⃝ *Only in recovery meal ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝ ⃝


Detox Plan For Athletes - 5 sample days Day 1 Wake up – lemon in 6-8 oz water Breakfast – 10-30 minutes after lemon water: green energy drink as per plan (lettuce, ginger, lemon, apple, and kale blend). Can save some for later if using blender. Second breakfast – post workout – 1 cup cabbage and kale salad with miso dressing and ½ cup sprouted chick peas, ½ cup baked red potato, ½ cup chicken, ½ cup shitake mushrooms, 1 tbsp sunflower seeds or hemp seeds and 1 oz craisins Lunch – garbage salad with kale, broccoli, mixed greens and ½ sprouted or cooked beans or ½ cup beets (cooked or raw) with miso dressing and add ½ cup roasted portabello muschrooms. Fruit optional. Second lunch – ½ cup hummus with ½ cup of regular carrots, sugar snap peas, red peppers or other veggies. Fruit – apple with tbsp almond butter Dinner – 1 cup mashed cauliflower and rutabaga. Add a side salad with mixed greens and spinach with miso dressing, tbsp hemp seeds, raisins. If after workout, add ½ cup chicken or tuna. NOTE: if you don’t know how to sprout beans and legumes, just use regular beans and rinse the beans before you use them out of the can. And try to do organic if possible. And at any time you are hungry, first drink more water or hot/cold herbal tea. Then have some broth or another green drink like you had for breakfast or other vegetable dish. You may find you are eating every 2 hours rather than every 3. You may find you are less hungry than usual or get full quicker with each meal.


Day 2 Wake up – lemon in 6-8 oz water Breakfast – 10-30 minutes after lemon water: green energy drink as per plan (lettuce, ginger, lemon, apple, and kale blend). Can save some for later if using blender. Second breakfast – breakfast smoothie with kale or collards (1 cup), ½ cup frozen fruit, ½ avocado, 1 tbsp hemp seeds, 1 tbsp flax or chia seeds, and 1 cup raw apple cider with water as base. If after workout, add 15 grams of protein powder. NOTE: If making Juice extracted Green Monster, use the scraps here in a smoothie! Lunch – 1+ cup broccoli salad with ½ cup sprouted chickpeas (or canned), 1 oz raisins, 1 oz raw walnuts, ¼ cup diced cucumbers, and ¼ cup sliced mushrooms. Use tahini vinaigrette dressing to taste. Optional if needed: ½ cup baked sweet potato; Second lunch – 1 cup + roasted vegetables – beets, sweet potato, butternut squash, asparagus, broccoli and/ or mushrooms (tossed in olive oil and balsamic vinegar). This should be half roots, half green vegetables. Fruit – 1 small banana with cashew butter Dinner – Zucchini and lentil soup, sprinkle hemp seeds on top. If post workout, you want to have 3 oz cooked salmon with ¼-1/2 cup white rice or other non-wheat grain. Day 3 Wake up – lemon in 6-8 oz water Breakfast – 10-30 minutes after lemon water: green energy drink as per plan (lettuce, ginger, lemon, apple, and kale blend). Can save some for later if using blender. Second breakfast – breakfast smoothie or ½ cup baked sweet potato sliced with nut butter in between like ‘sandwiches’ with 1 cup steamed broccoli salad or raw


cabbage slaw with vinaigrette dressing. If recovery meal, add ½ cup cooked salmon from dinner. Lunch – 1 cup white bean soup with kale with mixed greens salad on side Second lunch – ½ cup black bean hummus with extra cumin – eat with ½ cup raw carrots, broccoli, raw zucchini, cucumber or sugar snap peas Fruit – 1 mango sliced, sprinkle with tbsp hemp seeds Dinner – mashed cauliflower and turnips. I like to add 1 cup chopped collards, chard, spinach or kale into this while it is heating up. If this is a recovery meal, sauté greens (1+ cup after cooked) with garlic and olive oil, and add ½ cup chicken or salmon. Day 4 Wake up – lemon in 6-8 oz water Breakfast – 10-60 minutes after lemon water: green energy drink as per plan (lettuce, ginger, lemon, apple, and kale blend). Can save some for later if using blender. Second breakfast – cooked greens beans from last night chopped into a salad with miso dressing, ½ cup sprouted chick peas, ½ cup shitake mushrooms chopped, 1 tbsp hemp seeds, ¼ cup raisins or cut up fruit Lunch – garbage salad with kale, broccoli and sprouted lentils and miso dressing or broccoli salad with sprouted chickpeas and raisins (or dried apricots chopped) Second lunch – ½ - 1 cup mashed cauliflower with turnips and ½ cup chopped shitake mushrooms Fruit – 1 med pear with 6-10 almonds or cashews Dinner – Butternut Squash and Carrot soup


Day 5 Wake up – lemon in 6-8 oz water Breakfast – 10-30 minutes after lemon water: green energy drink as per plan (lettuce, ginger, lemon, apple, and kale blend). Can save some for later if using blender. Or make Breakfast Smoothie with scraps from juicer. Or salad with scraps – add sprouted lentils, raisins and dressing. Yum! Second breakfast – raw burgers on veggie flatbreads (or raw zucchini or cucumber slices) and side of broccoli/cabbage slaw with raisins or other cut up fruit, vinaigrette dressing. If a recovery meal, add ½ cup chicken or 1-2 fried egg(s) (or hard boiled, sliced). Lunch – garbage salad with spinach, romaine, broccoli and sprouted lentils (or other canned beans), 2 tbsp raw nuts and 2 tbsp miso or vinaigrette dressing and ¼ cup diced apricots (or other dried fruit) Second lunch – ½ cup mashed rutabaga with tbsp. hemp seeds, 1 cup sautéed spinach and chard, and ½ cup pear slices Fruit – 1 med pear with 6-10 almonds or cashews or nut butter. Dinner – Asparagus and Leek soup. If a recovery meal, add ½ cup chicken or salmon, and diced potatoes into soup. Sprinkle with raw pumpkin seeds or raw walnut pieces.


Almond Butter Chip Cookies modified from body food Ingredients • ½ cup coconut flour or coconut flakes (unsweetened without sulfur dioxide

preservative) • 1 ½ cups almond meal/flour (try hazelnut flour) and/or cashew meal • ¼ - 1/3 honey • 1 teaspoon baking powder • 1 teaspoon baking soda • ½ teaspoon sea salt • 1 cup dark chocolate chips/chunks OR raw cacao nibs • 2/3 cup coconut oil, softened or melted • ¼ cup almond milk or coconut milk • 1 teaspoon vanilla (or more if you like vanilla like me!) • 1 cup almond butter Preheat oven to 325 degrees F. In a large bowl, whisk together the flours, honey, baking powder, baking soda, salt and chocolate chunks/chips. In a second bowl, combine the coconut oil, non-dairy milk and vanilla. Add wet to dry and mix well until everything is well incorporated (or use a food processor to blend all but chips, then stir in the chips). Roll batter into roughly 16 balls, place on a greased baking sheet and push them down into flat discs. Bake for 20–25 minutes. Let cookies completely cool on the pan. Make sure they are completely cool before attempting to move or eat . . . otherwise they will fall apart.


Almond Milk From http://www.motherearthnews.com To make about 5 quarts of sweetened almond milk, all you have to do is blend together the following ingredients: • ½ gallon of organic apple juice (optional if you want sweetened) • Approximately 2 to 2- ½ pounds (about 4 to 5 cups) of almonds, either finely

ground or in the form of a nut butter • ½ pound (7 to 8 tablespoons) of finely ground sesame seeds or 4 to 5

tablespoons of sesame tahini • One tablespoon of Brazil nuts, finely ground or in the form of a butter

(optional) • One tablespoon of powdered cinnamon • One tablespoon of powdered nutmeg • One tablespoon of vanilla

After blending, strain the milk and bottle it. (Note: Refrigerate the juice as soon as possible, unless you intend to drink it right away.) NOTE: if you don’t want it sweetened, then just do the nuts with flavors in a blender with water instead of juice. Then strain thru cheesecloth twice until you get your milk. You WILL have to drink it within 3-5 days so make only as much as you really need! I usually make a cup of nuts with 2 cups water and nothing else.


Arctic Char on a Bed of Kale Modified from EatingWell: September/October 2009 - 4 servings Arctic char, related to salmon and trout, is sustainably farmed, making it a “best choice” for the environment. It has a mild flavor and cooks up quickly. We like the taste and texture Dinosaur kale in this dish. Serve with mashed root veggies and cauliflower.

Ingredients • 1 tablespoon extra-virgin olive oil or virgin coconut oil • 1 large shallot, thinly sliced • 1 cup reduced-sodium vegetable broth • 1/4 cup water • 1-1 1/2 pounds kale, tough stems removed, coarsely chopped (4-6 cups) • 1 pound skinned arctic char or salmon fillet, cut into 4 portions • 1/4 teaspoon salt • 1/4 teaspoon freshly ground pepper • 1/4 cup coconut cream (unsweetened) or ½ cup soaked raw cashews (soaked

in water for 6 hours, then drained) • 2 teaspoons prepared horseradish • 1 tablespoon chopped fresh dill, or 1 teaspoon dried • 4 lemon wedges for garnish

Preparation

1. Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half the kale; cook, stirring, until slightly wilted, about 1 minute. Add the remaining kale and cook until tender, about 8 minutes.

2. Sprinkle fish with salt and pepper and place on the kale. Cover and cook until the fish is just cooked through, 5 to 7 minutes.

3. Meanwhile, combine cream or nuts, horseradish and dill in a blender (or use immersion blender). Serve the fish and kale with the sauce and lemon wedges.

http://www.eatingwell.com/category/publication/magazine/september/october_2009


Artichokes and Greens Stew revised from www.saveur.com

Ingredients

• 1⁄4 cup plus 2 tbsp. extra-virgin olive oil (or ghee or coconut oil) • 6 large, full-size artichoke hearts with stems quartered

(or use frozen artichokes from Trader Joe’s – all plain!) • 8 shallots, halved (or yellow onion) • sea salt, to taste • 2 tsp. poppy seeds • 1 ½ tsp. ground sumac (optional) (can use lemon zest instead) • ½ tsp. hot paprika (or regular paprika if don’t like hot) • ½ tsp. freshly ground black pepper • 8 oz. curly endive, roots trimmed • 8 oz. Swiss chard, stemmed and thinly sliced lengthwise • 1 lemon, quartered

Instructions:

1. Heat 1⁄4 cup oil in a 6-qt. dutch oven over medium-high heat. Add artichokes and shallots and cook, stirring occasionally, until light brown, about 10 minutes. Season with salt, add poppy seeds, sumac, paprika, and pepper, and cook, stirring frequently, until fragrant, about 2 minutes. Add 6 cups water and bring to a boil over high heat; reduce heat to medium-low and simmer, uncovered, until artichokes and shallots are tender, about 15 minutes. Add greens and cook, stirring once, until wilted, about 2 minutes.

2. Season stew with more salt to taste. Using a slotted spoon, transfer greens to 4 shallow bowls. Top greens with shallots and artichoke hearts. Ladle ½ cup broth over vegetables; serve remaining broth on the side. Drizzle with remaining oil and squeeze a lemon wedge over each. Garnish with more sumac, if you like.

SERVES 4


Asian Turnip, Cabbage and Carrot Slaw modified from anchor run farms 2006

Ingredients: • ½ pound of turnips trimmed and grated coarsely (about 2 cups) • 3 cups shredded cabbage (can use bagged cole slaw) • 1 cup coarsely grated carrots • ½ cup thinly sliced red onion (or spring onions for milder version) For dressing use these ingredients, or cider dressing recipe below • 2 tablespoons fresh lemon juice • 2 tablespoons olive oil • ½ teaspoon honey or maple syrup • 2 tablespoons of parsley (or try mint!) Mix all ingredients, add sea salt and pepper to taste, and serve immediately. Serves 4. Cider Vinegar Dressing • 1 tablespoon finely chopped shallot • 2 ½ tablespoons raw cider vinegar • 1 tbsp shoyu soy sauce or Bragg’s amino acids • ½ teaspoon honey • ¼ teaspoon sea salt • 1/8 teaspoon freshly ground black pepper • ¼ cup plus 1 tablespoon extra-virgin olive oil Whisk together shallot, vinegar, honey, salt, and pepper, then add oil in a slow stream, whisking until emulsified. Dress salad and toss.


Baked Acorn Squash with Lentils Modified from jointherboot.com Ingredients: ¾ cups dry green lentils (can also use red or French lentils) 2 acorn squash ¼ teaspoon salt ¼ teaspoon pepper 1/8 teaspoon cumin 4 cloves garlic ½ onion 1 red pepper 2 tbsp. coconut oil or ghee 1/8 tsp turmeric powder (or chopped fresh root) Directions: 1.) Preheat oven to 425 degrees. 2.) Wash squash and cut in half and remove seeds. Add ½ inch of water to a baking dish and place squash, flesh side down to bake for 30 minutes. 3.) Cook lentils in pot on stovetop. Boil 4 cups water then reduce heat to a simmer, add lentils. Cover but leave a slit in lid and simmer for 35 minutes until tender checking around 25-30 minutes to prevent overcooking. (Note: to shorten cooking time, soak beans overnight. Then cook in same water for 15-20 mins until tender) 4.) While lentils are cooking, wash red pepper, chop. Chop garlic and onion. Sauté garlic, onion, & red pepper in 1 Tbsp. coconut oil until golden brown and soft, about 8-10 minutes. Once ready place veggies into a large bowl. 5.) Mix lentils into the bowl with garlic, onion, and red pepper. Add salt, pepper, cumin, turmeric. 6.) Melt 1 tbsp. coconut oil or ghee on stove and pour into mixture saving a little bit to drizzle on top of stuffed squash halves. 7.) Remove squash from oven and flip over. 8.) Stuff center of squash with lentil veggie mixture. Drizzle remaining coconut oil or ghee over top of squash. Return to oven and bake for additional 15-20 minutes until warm and flesh of squash is soft.


Balsamic Vinaigrette Ingredients: • ¼ cup both olive oil and flax oil • ¼ cup balsamic vinegar • 1 teaspoon Dijon mustard • pinch of salt • pinch of sugar • optional, 1 garlic clove minced 1. Blend all ingredients together in a bottle or jar. Basic Vinaigrette Dressing • 1 tsp Dijon mustard • tbsp vinegar (apple cider, red wine, etc) or lemon juice • ½ cup olive oil (or ¼ olive; ¼ cup flax seed oil) • ½ tsp sea salt and pepper to taste Optional – spices like oregano, basil, rosemary Optional – 1-3 tbsp orange juice with 1 tsp orange rind (then use half amount of vinegar)


Banana ‘Whip’ Ingredients: • frozen banana preferably diced or sliced, about 1 cup • optional (but not all of these at same time) • ½ tsp vanilla extract • 1 tbsp protein powder or cocoa (need to add tsp water if you do or

espresso) • 1 tsp-tbsp almond butter or raw walnuts • 1 tsp espresso • 1 tsp yogurt - vanilla or plain (optional if not using 1 tbsp protein powder)

Put banana and optional ingredients into food processor. Blend until creamy. May have to stop to chop up bananas into smaller pieces with fork so it blends smoother. Will take several minutes to get into the right consistency but it is so yummy - like soft serve ice cream! Eat as is. May be refrozen but not sure if stays soft.


Beans and Greens modified from Health.com

Ingredients

tbsps extra virgin olive oil (or ghee or coconut oil) ¼ tsp crushed red pepper 2 cloves garlic, peeled, vein removed, minced 1 bunch kale (1 pound), stalks removed 1 cup vegetable broth ¼ tsp sea salt (or to taste) 1 x 15 oz can of cannellini beans, drained, rinsed 1 tbsp red wine vinegar

Preparation

1) Warm a Dutch oven over medium-high heat. Add olive oil, swirl to coat. Add red pepper flakes and garlic. Sauté for 30 seconds. 2) Add trimmed and chopped kale, turning with tongs to coat. Add broth, cover and cook 3 minutes. 3) Add beans. Cook uncovered for 5 minutes. Remove from heat, stir in sea salt and vinegar. 4) Serve sprinkled with cheese if desired.


Beet Salad with Goat Cheese and Walnuts Modified from allrecipes.com Ingredients • 4 medium beets - scrubbed, trimmed and cut in half • 1/3 cup chopped walnuts • 2 tablespoons maple syrup • 1 (10 ounce) package mixed baby salad greens • ½ cup fresh squeezed orange juice • ¼ cup balsamic vinegar • ½ cup extra-virgin olive oil • 2 ounces goat cheese Directions 1. Place beets into a saucepan, and fill with enough water to cover. Bring to a boil, then cook for 20 to 30 minutes, until tender. Drain and cool, then cut in to cubes. 2. While the beets are cooking, place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool. 3. In a small bowl, whisk together the orange juice, balsamic vinegar and olive oil to make the dressing. 4. Place a large helping of baby greens onto each of four salad plates, divide candied walnuts equally and sprinkle over the greens. Place equal amounts of beets over the greens, and top with dabs of goat cheese. Drizzle each plate with some of the dressing.

Note: If you don’t want to candy the walnuts, you can use raw walnuts. Then omit the maple syrup. To save time, you can also purchase cooked organic beets at Costco, or Love Beets at Whole Foods or local grocer.


Bhindi Ki Subji (Indian stir fry okra) Modified from about.com. Original recipe by Petrina Verma Aarkar Ingredients: • 2+ cups fresh okra, tops and tails cut off and diced into 1/4" pieces • tsps ghee, olive or coconut oil • 1 tsp cumin seeds

1 inch ginger root, minced 1 inch turmeric root, minced

• 1 large onion, sliced thin • green chilies, chopped fine (less or none if can’t do

spicy) • 6 cloves of garlic, minced • 1 tsp coriander powder • 1

/4 tsp dry mango powder (found in Indian store) - optional • 2 large tomatoes cut into small cubes • Sea salt to taste Preparation: Heat the oil in a wide pan on a medium flame and add the cumin seeds. Fry until they stop sizzling, about 1-2 minutes. Add the onion, green chili, ginger, turmeric and garlic and fry until the onions turn light brown. Add the okra and mix well. (I usually chop and add okra as I a chopping it vs. waiting until onions are brown) Add the coriander and dry mango powders and mix again. Season to taste. Add the tomato and simmer for another 7-10 minutes. If sticking too much to pan, add tbsp. of water. Serve immediately with hot chapatis (Indian flatbread) or parathas (pan-fried Indian flatbread).


Black Bean Hummus Ingredients: • 1 can organic black beans * • 2 tbsp lime juice • ½ onion sliced • ½ clove garlic • 2 tspn olive oil (or 1 tbsp olive and 1 tbsp flax oil) • 1 tbsp tahini or sesame paste • 1 tspn cumin powder (or more to taste) • salt to taste 1. Rinse black beans. Place into food processor along with other ingredients. 2. Blend in food processor until smooth. 3. Serve with root vegetable chips or vegetable or vegetable flatbreads * Organic beans have only water and some salt. Others add a lot more salt, EDTA and other preservatives You can also soak beans overnight, drain and cook your own instead of using canned beans.


Black Bean and Sundried Tomato Cakes Ingredients: • Polenta – ½ package (½ cup) • 1 cup black beans • ½ cup corn • ¼ cup parmesan cheese, grated (optional) • 1/8 cup sundried tomatoes, chopped • ¼ cup green onions, chopped • 1 clove garlic • pinch of chili powder • ½ tsp cumin (or more to taste) • black pepper and sea salt to taste 1. Make Polenta as per package directions. 2. Mix in black beans, corn and parmesan cheese. 3. Stir in spices and salt to taste. 4. Roll out into patties. Grill or pan fry as needed.


Black Bean Turkey Chili Ingredients: • 1 leek, rinsed and sliced (or one lg white onion chopped) • 1 tbsp olive oil • 1 pound ground turkey • 1 tbsp cumin seeds + ground cumin • 1 x 16-oz can diced tomatoes • 2 x 16 oz black beans, rinsed and drained • 1 cup frozen corn • ¼ tsp sea salt and ground pepper to taste 1. Saute leeks and onion in olive oil in a large pot – about 5 minutes stirring

regularly. 2. Add cumin seeds 3. Brown the turkey meat – 5+ minutes 4. Add beans, diced tomatoes and corn and simmer, stirring every 5-10 minutes.

Simmer for 30 minutes 5. Add more cumin as needed. 6. Serve over bed of steamed broccoli or bed of field greens


Black-Eyed Pea Vegan Burgers Adapted from "Cranks Fast Food" by Nadine Abensur

What to buy: Tamari is wheat-free soy sauce; it can be found in gourmet groceries and Asian markets. Or use Bragg’s Amino or Coconut amino acids if avoiding soy. Ingredients: Makes: 4 burgers • 2 tablespoons olive or coconut oil • 6 med cremini, baby bella or shitake mushrooms (about 4 ounces), cleaned, stemmed, and sliced 1/4 inch thick sea salt to taste • Freshly ground black pepper to taste • 1 medium shallot, peeled and finely chopped (about 2 tablespoons) • 1 medium garlic clove, peeled and minced • 1 (15-ounce) can black-eyed peas, drained and rinsed * • 1 medium scallion, thinly sliced (white and light green parts only) • 2 tablespoons finely chopped fresh cilantro leaves and stems (or parsley) • ½ teaspoon tamari, plus more as needed (or coconut amino acids) • ¼ teaspoon Tabasco Sauce, plus more as needed (optional) • 4 vegan sprouted kamut rolls or flatbreads, for serving Instructions: 1. Heat 1 tablespoon of the oil in a large frying pan over medium heat until shimmering. Add the mushrooms, season with salt and pepper, and cook, stirring occasionally, until browned, about 2 to 3 minutes. Add the shallot and garlic and cook until fragrant and softened, about 2 minutes. Transfer the mushroom mixture to a small bowl and wipe the pan clean with paper towels; set aside. 2. Place the peas in a large bowl and mash with the back of a spoon or a potato masher, leaving a few of the peas intact. Add the mushroom mixture, scallion, cilantro, tamari, and Tabasco and mix until combined. Taste and season with more salt, pepper, tamari, and Tabasco as needed. Using your hands, form the mixture into 4 (3-inch-wide) patties (about 1/3 cup each).

3. Heat the remaining 2 tablespoons oil in the reserved frying pan over medium-high heat until shimmering. Add the patties and fry until the outsides are browned, about 5 to 6 minutes per side. Serve on raw buns or flatbreads with your favorite toppings. * Note – You can use sprouted black-eyed peas, too or Cook your own Black–eyed peas if you have time. Soak overnight, drain and cook until al dente.


Broccoli and Red Pepper salad Ingredients: • 2 cups lightly steamed broccoli florets • 2 red peppers, cored and sliced • 2 tablespoons olive oil • 1 clove of garlic finely chopped (optional) • 1 teaspoon of fennel seeds • salt and pepper to taste Directions: 1. Place broccoli into steamer basket. Bring water to boil and

steam for 5-7 minutes. Do not over cook as this will cause the color to fade. You can also add baking soda to the water to help preserve color. Let broccoli cool to room temperature.

2. Heat the olive oil in a pan, add fennel seeds and ‘toast’ them on the pan – about 45 seconds. Add red peppers. (Be careful as the oil will splatter when you add the red peppers)

3. Sautee the red peppers for 3-4 minutes. 4. Toss peppers with broccoli. Add salt and pepper to taste.

Enjoy cold or warm.


Broccoli slaw Ingredients: • ½ cup broccoli florets • 1 package broccoli slaw (shredded broccoli) • ½ cup red Spanish onion, diced (optional) • ½ cup raisins • ¼ cup sunflower seed (or other nut chopped) • optional – 2 slices nitrate free bacon, cooked, chopped Dressing: • ¼ cup mayonnaise or raw cashews soaked for 4 hours, drained • teaspoon apple cider vinegar (or lemon juice) • 1 teaspoon honey (optional) • ½ clove garlic, mashed • salt and pepper to taste 1. In a bowl, combine all ingredients. If using raw cashews,

put dressing ingredients into blender. Add water or olive oil to thin it out.

2. Serve as a salad with a wrap/ sandwich or on a bed of greens.

NOTE: If you don’t want to make your own dressing, you can use a tahini based dressing, or Annie’s Green Goddess. You can also use the dressing from the Kale Chip’s Like Brad’s recipe. That works really well for this, too!


Brussel Sprouts and Apple Salad modified from SELF and Epicurious.com

Ingredients

• 1 tablespoon plus 1 teaspoon olive oil, divided • 1 pound Brussels sprouts, halved lengthwise • 1 apple, cut into 1/4-inch slices • 1 yellow onion, cut into 1-inch chunks • ¼ cup tahini (ground sesame seeds paste) • 2 tablespoons rice wine vinegar • 1 tablespoon pure maple syrup • 2 teaspoons white miso • 1/8 teaspoon crushed red pepper flakes (optional) • ½ cup hazelnuts, finely chopped • 4 cups baby spinach • ½ cup crumbled goat cheese

Preparation

Heat oven to 400°F. Grease a baking sheet with 1 teaspoon oil. In a bowl, combine brussel sprouts, apple, onion and remaining 1 tablespoon oil; toss to coat. Roast on baking sheet, turning once, until sprouts are brown and tender, 25 to 30 minutes. In a bowl, whisk together tahini, vinegar, syrup, miso, red pepper and ¼ cup plus 1 tablespoon water until smooth; set aside. Heat a large skillet over medium heat. Toast hazelnuts 3 to 5 minutes, stirring occasionally. Divide spinach, sprout mixture, hazelnuts, cheese and tahini dressing among 4 plates. Season with salt and black pepper.


Brussel Sprouts with Mustard Seeds revised from kitchen workshop in paoli, pa

Serves 8 • 4 tspn mustard seeds • ½ lbs small brussel sprouts, trimmed, cut in half • ¼ cup (½ stick) butter, ghee or unrefined coconut oil • 6 large shallots, finely chopped • 1 tablespoon fresh lemon juice (juice of half lemon) • tspns Dijon mustard Heat oil in pan on medium heat and add mustard seeds. Finely chop shallots and add them to the heated oil, stirring to keep the mustard seeds from popping out of pan. Sauté the shallots until lightly browned, about 3-4 minutes. In the meantime, rinse the brussel sprouts and cut in half. Add brussel sprouts and sauté until browned (about 10 minutes), stirring every 2-3 minutes. We want to caramelize the brussel sprouts in this step, so avoid excessive stirring. Add lemon juice and a tablespoon of water, and cover pan with lid, let simmer for another 5 minutes so sprouts get softer. Add mustard and stir/toss to blend. Season w/ salt & pepper and serve.


Butternut Squash and Carrot Soup Modified from allrecipes.com

Ingredients: • ½ medium butternut squash • 1 tablespoons olive oil or tbsp of grass fed ghee • 1 onion, diced • 1 pound carrots - peeled and diced • 1-3 cloves garlic, crushed or to taste • 1-2 inch piece fresh ginger, peeled and thinly sliced or to taste • 4 cups water (or 2 cups water, 2 cups veg broth) • Sea salt and pepper to taste • 1 pinch ground cinnamon • 1/4 cup unsweetened coconut milk (canned) (optional) Directions: Preheat the oven to 350 degrees F (175 degrees C). Scoop seeds out of the butternut squash half, and place cut side down onto a greased baking sheet. Bake for 30 to 40 minutes, or until softened. Allow to cool, then scoop the squash flesh out of the skin using a large spoon and set aside. Discard skin. (or I just diced it up and sliced it then thinly, then added it with carrots below in step 2) Heat olive oil in a large saucepan or soup pot over medium heat. Add chopped onion and garlic, and cook, stirring until onion is translucent. Pour in the water/broth, and add squash, carrots and ginger. Bring to a boil, and cook for at least 20 minutes, or until carrots and ginger are tender. Puree the mixture in the blender, or using an immersion blender. Add boiling water if necessary to thin, but bear in mind this is meant to be a thick creamy soup. Return soup to the pan, and heat through. Season with salt, pepper and cinnamon. Ladle into serving bowls, and pour a thin swirl of coconut milk over the top as a garnish if desired. (I put it in the soup for more creaminess)


Butternut Squash with Maple-Butter Vinaigrette revised from organic valley’s pastureperfectholidays.com

• 1 ½ cups peeled butternut squash, diced into ¼ inch cubes • 1 raw tbsps organic butter, ghee or coconut oil • 3 tbsps cider vinegar, divided • 2-3 tbsp unrefined maple syrup, divided • 1 tspn course grained mustard apple • 3 tbsp extra virgin olive oil • ¼ cup pine nuts (or walnut pieces) • 2 slices black forest natural nitrate free bacon (optional) • 2 tbsp shallot, diced finely • 2 tbsp nutritional yeast powder (optional) • sea salt to taste

1. Heat oven to 350*F. Arrange squash cubes onto a baking sheet; bake 10-12 mins until tender. Remove and let stand at room temperature to cool.

2. While squash is baking, melt butter in small saucepan over high heat. Reduce to medium until the butter is golden brown – brush over squash pieces.

3. Use remaining browned butter into a small bowl and whisk in 2 tbsp each of vinegar, maple syrup and mustard. Slowly whisk in 2 tbps olive oil until vinaigrette thickens. (can use immersion blender if easier).

4. In medium bowl, combine squash, pine nuts, shallot, salt and remaining vinegar, maple syrup and oil. Stir well. Sprinkle some nutritional yeast for a cheesy flavor. Place back onto baking dish and bake 6-8 mins. Serve and drizzle with vinaigrette.


Cabbage & Carrot Slaw modified from whole foods market recipes

Serves about 4

Ingredients:

• 2 cups finely shredded cabbage (mix up the red and green for a bit of lively color)

• 1 cup shredded carrots • 1 cup sliced scallion (green/spring onions) • 1/3 cup raw apple cider vinegar • 3 tbsp maple syrup (or not, it's up to you) • 1 clove garlic, minced • 1/8 tsp each ground cumin, oregano, and dry mustard • sea salt, to taste • ground pepper, to taste

Directions:

Combine cabbage, carrots, and onions in a big container with a lid. In a small bowl, mix together the vinegar, sugar, garlic and spices until the sugar is dissolved. Pour over the veggies and place in the refrigerator for at least 4 hours.

NOTE: Can use raw Brussel sprouts, chopped kale with the cabbage as well. This cane great on a bed of romaine, spring greens or arugula. Trader Joes has a kale, cabbage and Brussel sprouts blend in a bag.


Chicken Salad w/Roasted Bell Pepper in Avocado Cups modified from multiplydelicious.com

Ingredients: 4 skinless chicken breasts (about 2 pounds total) 4 bay leaves 1 quart organic low sodium vegetable broth 2 garlic cloves, peeled, vein removed and finely chopped ½ cup unsalted, raw or roasted almonds, finely chopped ½ large yellow or Vidalia onion, diced ½ a bunch asparagus, roasted and diced into small pieces** ¼ cup fresh basil, chopped ¼ cup fresh parsley chopped 2 raw diced red or yellow peppers, or roasted with skin removed (recipe below)* sea salt and pepper to taste

Mustard Herb Dressing:

1/3 cup fresh parsley, tightly packed 1/3 cup fresh basil, tightly packed 2 tablespoons raw apple cider vinegar 1 tablespoon Dijon mustard 1 teaspoon garlic, peeled, vein removed and minced ¼ teaspoon sea salt ¼ cup extra-virgin olive oil (can do ½ flax seed oil, too) fresh ground pepper to taste

Instruction:

**To roast asparagus, toss asparagus in a little olive oil and season with a little salt and pepper. Roast in the 450 degree oven for 5-10 minutes, depending on size of asparagus, while bell peppers roast. Remove and allow to cool before cutting into small pieces.

For Chicken Salad: Put the bay leaves and the broth in a large pot with a lid and bring liquid to a boil. Add the chicken breasts to the pot. Lower temperature to allow liquid to a simmer, not boil. Cover the pot. Simmer for 15 minutes, then turn off the heat. Let the chicken steep in the stock for 30 minutes.

While the chicken is cooking, chop the other ingredients - garlic, almonds, onion, asparagus, basil, parsley, roasted or fresh bell peppers - and add to a large bowl. Sprinkle with a little sea salt and pepper.


When the chicken breasts are cooked, remove them from the broth and let them cool. When they are cool enough to handle, shred the chicken breasts into bite-size pieces by hand, or cut into small bite size pieces. Mix the chicken pieces in with the rest of the ingredients.

To Make Dressing: In the bowl of a food processor combine parsley, basil, apple cider vinegar, mustard, garlic, and sea salt. While food processor is running slowly add olive oil in a slow stream. You may have to stop the food processor to scrape the sides. You want the mixture to come to a liquid consistency. Add fresh ground pepper to taste.

Add dressing to chicken salad and toss to combine.

Serve chilled or at room temperature over a bed of greens, or inside a halved avocado.


Cocoa Nib Mousse Ingredients: • 1 cup cashews, preferably raw • 1/2 cup raw cocoa nibs • 1 tbsp vanilla extract • 1/4 cup agave nectar (adjust based on desired sweetness) • pinch of sea salt • 1/4 cup water + more to make it blendable

Directions: Put all ingredients into a blender, and voila a chocolate mousse! The more water you put in, the more runny it will be. But the next day after you refrigerate it, it will thicken up. It is so yummy!

I have put in orange zest, too for more flavor. You could probably put in some espresso instead of water for a mocha taste.


“Cream” of Mushroom Soup Modified from allrecipes.com Ingredients: • 5 cups sliced mushrooms – crimini, baby bella, white or shitake • 1 ½ cups vegetable broth • ½ cup chopped onion • 1/8 tspn thyme, dried (or more to taste) • 1-3 tbsp ghee (clarified butter) or coconut oil • Sea salt and pepper to taste • tbsp gluten-free flour (to thicken as needed) • 1 cup (1/2 can) coconut milk – can be light • 1 tablespoon sherry

Directions:

1. In a large heavy saucepan, sauté onions and mushrooms in ghee/coconut oil until browned (brings out some great flavor!). Add thyme and sherry about 5 minutes in once liquid evaporates.

2. Add vegetable broth and simmer 10-15 mins. Add coconut milk. 3. Use an immersion blender to puree the soup. If you do not have one, then

use a blender. Be careful as the hot liquid will pressurize, and the lid can fly off. Hot liquids can burn! (and it can be messy to have soup all over the counter)

4. If you want to thicken soup, melt 2 tbsp ghee or coconut oil, stir in non-gluten flour (oat or quinoa works well) and stir into soup.

5. Add sea salt and pepper to taste, or more sherry and thyme. Serve with a dollop of goat cheese if desired. Enjoy!


Curried Chickpeas and Sweet Potatoes Ingredients: • 5 cups sweet potatoes, peeled, and diced • 1 tbsp. olive oil • 1 large onion, diced • 1 tbsp. fresh ginger, minced • gloves of garlic, minced • scallions, chopped • 2 large red bell peppers, diced • 1 tsp. salt • 2 tbsp. curry powder • 2 (15-oz) cans of chickpeas • 1 tbsp. Cider vinegar • 1/3 cup shopped cilantro or parsley 1. In a large saucepan fitted with steamer basket, bring 2

inches of water to a boil over high heat. Add sweet potatoes, cover and steam 10 minutes. Set aside, and keep warm until needed.

2. In large heavy pot, heat oil over medium heat. Add finger, onion, garlic, scallions, red peppers, ½ tsp. salt and curry powder. Stir, cover and cook 3-5 minutes.

3. Add vinegar and remaining ½ tsp. salt. Stir in sweet potatoes. Over low heat, gently stir mixture about 2 minutes to allow sweet potatoes to release some of their starch


Flaxseed Cookies (aka Bowel Buddies) (Eat 2 per day) These cookies are to help with bowel movements. If you prefer a moister cookie, use applesauce instead of water. •

2 ½ cups ground golden flaxseeds • tsp baking powder (aluminum free) • 2-4 tsp cinnamon (or pumpkin spice) • ½ cup (or less) sweetener (maple syrup, honey, molasses, stevia powder

(use much much less) etc) or can use dates! o If using stevia or other powder, then add ingredients to dry ingredients. o If using liquid sweetener (maple syrup, molasses, etc) then add to wet

ingredients • 2-3 eggs (optional) • 1 tsp vanilla extract • ½ - 1 cup water or natural applesauce (depending on drier cookie

preference) • 1 cup frozen blueberries, or strawberries Optional: ½ cup raisins, cranberries or currents or dried apricots ½ cup ground almonds (can buy almond meal) ½ teaspoon sea salt (optional) Mix wet ingredients in a blender (including wet sweetener). Mix dry ingredients in a bowl (including dry sweetener, if using). Mix together dry and wet ingredients. Place tbsp size lumps on greased cookie sheet Bake for 25-30 minutes @ 350 * F (until buttons are golden brown)


Flourless Chocolate Chip Chickpea Blondies modified from www.ambitiouskitchen.com Ingredients

Cooking Spray 1 can (15 oz) chickpeas, rinsed and drained ½ cup all natural almond butter, cashew or peanut butter ½ cup ground flax seeds 1/3 cup pure maple syrup or honey 2 teaspoons vanilla extract ½ tsp sea salt ¼ teaspoon baking powder ¼ teaspoon baking soda 1/3 cup vegan (or regular) chocolate chips plus 2 tablespoons sea salt, for sprinkling

Instructions 1. Preheat oven to 350 degrees F and spray 8x8 inch pan with nonstick cooking

spray. 2. In a food processor, add all ingredients except chocolate chips and process

until batter is smooth. Fold in 1/3 cup of chocolate chips, I like to use dark chocolate because it

has less sugar but it's up to you. Note: Batter will be thick and super delicious, so you could actually just eat it on it's own!

3. Spread batter evenly in prepared pan then sprinkle 2 tablespoons of chocolate chips on top. (The batter

may stick to your spatula, so I like to spray my spatula with nonstick cooking spray first.) Bake for 20-25 minutes or until toothpick comes out clean and edges are a tiny bit brown. The batter may look underdone, but you don't want them to dry out!

4. Cool pan for 20 minutes on wire rack. Sprinkle with sea salt then cut into squares. Makes 16 blondies.

Notes Adding an egg to the batter will make it more cake-like, but not vegan. You can use your favorite nut butter, just make sure it’s all natural. You can substitute almond or cashew meal for nut butters. You just may need to add water for consistency. Feel free to add in other things according to your dietary needs like nuts, dried fruit, or other types of chocolate.


Garlic Asparagus Soup Modified from allrecipes.com Ingredients: • 1 tbsp EV olive oil, ghee or coconut oil • 5 cloves of garlic, peeled and finely sliced • cups vegetable broth • green/spring onions, chopped • 1 ½ pounds asparagus, trimmed and coarsely chopped • 1/8 tspn thyme, dried (or more to taste) • Sea salt and pepper to taste

Directions:

In a large heavy saucepan, sauté onions and garlic in ghee/coconut oil until golden (brings out some great flavor!). About 3 minutes. Add thyme.

Add asparagus and sauté another 3-4 minutes until slightly soft. Add broth, bring to boil and simmer 10-15 minutes. Asparagus should now be soft.

Use an immersion blender to puree the soup. If you do not have one, then use a blender. Be careful as the hot liquid will pressurize, and the lid can fly off. Hot liquids can burn! (and it can be messy to have soup all over the counter) Only fill blender half way! So it may take a batch or two.

Add sea salt and pepper to taste, or more thyme. Enjoy!


Ginger Pear Energy Bars Modified from Thrive by Brendan Brazier Ingredients: • 1 small pear cored, peeled and diced – (measuring ½ cup total) • ¾ cup fresh or dried dates, chopped (can use figs, too) • ½ cup roasted buckwheat or puffed rice or soaked or cooked quinoa • ¼ almonds • ¼ cup ground flaxseeds • ¼ cup hemp seeds or sesame seeds to roll into • 1 tbsp fresh grated ginger (more to taste) • Sea salt to taste • Optional – handful of spinach • ¼ cup protein powder 1. In a food processor, process all ingredients together. Cut

fruit into smaller pieces so they blend better.

2. Remove mixture from food, and shape into bars or balls. Roll into sesame or hemp seeds. Place on wax paper.


Gluten Free Torilla Wrap Modified from recipe by marilyn at www.pecanbread.com Ingredients: • 1/3 almond flour (or other nut flour) • 1 extra large egg, organic • 3 tbsp water • ¼ tsp cumin powder • ½ tsp garlic powder (homemade) 1. Beat egg and water together. 2. Stir in blended seasonings and flour. Makes a thin

mixture. 3. Pour into well oiled toaster oven tray or round cake pan

with removable sides. Bake at 300*F for 10-15 minutes 4. Lift out gently. Roll carefully Variations – - add 1/3 cup amaranth, oat or teff flour - in place of egg, use tbsp flax seeds or chia seeds in 3 tbsp water (then do

not add the additional 3 tbsp water) - ½ tsp oil- olive or coconut oil - ½ tsp sea salt - ½ tsp. nutritional yeast powder – for cheesy flavor - No garlic or cumin powder - For fluffier pancake like, add pinch of baking powder


Grain Brain Buttermilk Biscuits modified from www.grainbrain.com Ingredients

• ½ cups of blanched almond flour (or cashew meal) • 4-6 tbsp flax seed meal • 3 tbsp coconut flakes (unsweetened, unsulphured) (optional) • ½ teaspoon of baking soda • ½ teaspoon of sea salt • ¼ teaspoon of baking powder • 3 tbsp healthy solid fat (butter, tallow, lard, ghee, or coconut oil) • 1 tbsp honey or maple syrup • 1 tbsp vanilla extract • ¼ cup cultured buttermilk or raw cultured sour cream or non-dairy milk • 2 large eggs • 2 tbsp butter, melted

Instructions

Preheat your oven to 350 and line a cookie sheet with unbleached parchment paper

In a medium bowl combine almond flour, baking soda, baking powder & sea salt (I prefer to use the food processor here)

In a small pot, over low heat combine your fat, honey and buttermilk or sour cream, whisk well until melted, remove from heat

Add 2 eggs to your liquids and whisk well to combine using an immersion blender. Pour liquid/egg mixture to the dry ingredients and stir well (process in food processor).

Divide dough into 8 equal portions, or 16 smaller bit sized portions. Form each section in to a biscuit shape and place on parchment lined cookie sheet. Bake your biscuits at 350 for 18-20 minutes on the middle oven rack – brushing with melted butter ½ way through baking. Allow to cool for a minimum of 15 minutes before enjoying!

(Recipe via Hayley Ryczek)

http://www.healthstartsinthekitchen.com/2013/11/07/grain-free-buttermilk-biscuits/


Green Beans Almondine – 4 options modified from www.greenbeansnmore.com

Classic Green Beans Almondine 1 1/2 lbs. green beans 4 oz. almonds 2 tbsp. butter Salt and pepper

Sauté almonds in butter until lightly browned; do not burn. Steam the green beans. Toss with almonds and season with salt and pepper before serving.

Green Beans Almondine (with a hit of lemon) 1 lb. green beans 2 tbsp. butter 2 tbsp. slivered almonds 1 tsp. lemon juice

Cut beans French style and boil until tender. Combine butter and almonds over low heat until golden. Remove from heat and add lemon juice. Pour over drained beans.

Green Beans Almondine (with an Asian flair) 2 lbs. fresh green beans 2-4 cloves garlic 5-10 almonds, sliced 2 tbsp. olive oil Tamari or soy sauce to taste

Wash green beans. Cut off ends. Slice or cut the way you prefer. Steam until just done. Sauté garlic in olive oil. Add almonds. Toss green beans in this mixture to coat. Add tamari or soy sauce to taste and serve.

Green Beans Almondine (with mushrooms) 1 lb. fresh or frozen green beans 1/2 lb. sliced mushrooms 4 tbsp. butter 1/2 tsp. seasoned salt 1/4 c. slivered almonds

Prepare beans for cooking. Simmer in small amount of water for 10 minutes. In skillet, sauté mushrooms in butter until brown. Add salt and almonds. Add beans to skillet. Toss well, simmer 4 minutes. Correct seasoning to taste.


Green Monster Drink Modified from several different detox plans This is meant to be your first beverage after your ½ lemon in water every morning. It actually makes a great pre-exercise or post workout drink, too! Lotsa phyto-nutrients, B vits and magnesium! If you have a juicer, this is what I want you to have: • 1-1 ½ apples (preferably organic) • ½ lemon or juice of half lemon • 1-3 leaves of kale (1 to start with) • 3-4 leaves of romaine lettuce (preferably organic) • 1 inch of ginger root (less to start with) • 1 clove garlic (optional) with inside vein removed • Optional – 1 inch of cucumber (this helps to lessen the ‘bite’ of ginger

and garlic) And this is the green energy drink you can drink all day if you want. It should be made fresh each time and drank within an hour of making it, especially if done in a juice extractor! You can add other green veggies, too or replace kale with spinach, chard, collards, etc. You can also start with more apple, and less ginger or less/more kale. (Note, you can make this in a blender, too but use less apples (core and chop). Juice the lemon and use about 1 cup or more liquid (water and raw apple cider) – this becomes a smoothie instead of a clear drink. Then you also don’t have the waste. Blend until smooth. Vitamix works best if you can afford one.


Hummus (chick pea spread) Ingredients: • 1 can organic chick peas (garbanzo beans) * • 2 tsp lemon juice • ¼ cup water • 2 tbsp olive oil (or 1 tbsp olive and 1 tbsp flax oil) • 1 tbsp tahini or sesame paste • salt to taste optional ingredients: • ½ clove garlic or 8 roasted garlic cloves • rosemary • red pepper pesto • pesto • basil (goes well with tomatoes!) 1. Rinse chick peas. Place into food processor along with other ingredients.

Note – add water last. 2. Blend in food processor until smooth. 3. Serve with either corn chips or veggies or pita wedges * Organic beans have only water and some salt. Others add a lot more salt and EDTA and other preservatives * You can also soak your own dried beans overnight, drain and cook the beans. These actually make the best hummus!


Kale Chips From thefoodtrust.org Our rainy summer means that greens like kale are abundant at your farmers' market. There are lots of great recipes for hearty greens, but this one turns the veggie into an addictive snack. Ingredients: • 1 pound kale, organic, curly • tablespoons extra-virgin olive oil • 1 tablespoon raw apple cider vinegar • Sea salt, to taste Serves 2. Preheat oven to 350 degrees Fahrenheit. Trim kale of tough stems and roughly chop leaves into potato chip-size pieces. In a bowl, whisk together olive oil and vinegar. Toss kale in olive oil and vinegar mixture, until thoroughly coated. Spread kale on a baking sheet in a single layer and sprinkle with salt. Bake 10 minutes, until leaves are crisp but not completely browned.


Kale Chips like Brad’s From ingredients list on www.bradsrawchips.com If you have ever had Brad’s Raw Chips, you will love this recipe I created. Not exactly his recipe, but close enough! I also like to use this dressing as a dip for steamed broccoli or other salads or baked potatoes! Enjoy! Ingredients: • 1 pound kale, rinsed, and cut/chopped into ½ inch strips Sauce: • 1 cup raw cashews, soaked for 4-6 hours in water • 3-4 tablespoons extra-virgin olive oil • Juice of 1 lemon (abt 3 tablespoons) • tablespoons Bragg’s amino acids (or coconut aminos) • 4-6 tablespoons nutritional yeast powder • ¼ - ½ cup water – more or less depending on use.

Optional: ½ shallot or 1 garlic clove • Sea salt, to taste Serves 2. Preheat oven to 350 degrees Fahrenheit.

Trim kale of tough stems and roughly chop leaves into potato chip-size pieces. In a blender, put the drained cashews and blend. Add the rest of the ingredients and continue blending until smooth. Add water to make it less thin. (NOTE: this will thicken once you refrigerate it. So if making dressing, put in more water so you can blend/coat easier)

Toss kale in blender mixture, until thoroughly coated. Spread kale on a baking sheet in a single layer and sprinkle with salt.

Bake 10 minutes, until leaves are crisp but not completely browned.

If using a dehydrator, lay out on tray and dehydrate at 105-110* for 8-10 hours

http://www.bradsrawchips.com/


Layered Roasted Vegetable ‘torte’ You can choose one vegetable or just about any combination of vegetables for this recipe. And to save time, put the meat, fish or turkey in as well! Ingredients: • 1 zucchini, sliced into 1/8 x 3 in slices • 1 yellow squash, sliced into 1/8 x 3 inch slices • 1 small eggplant, sliced into 1/8 x 3 inch slices • 1 yellow or red pepper, cut into quarters • 1 portabella mushroom, sliced into ½ slices • Goat cheese or feta cheese as needed

Marinade: • ½ cup balsamic vinegar • ½ cup extra virgin olive oil • 1 tsp+ chopped fresh garlic • 1 teaspoon rosemary (optional) • sea salt to taste • pepper to taste

Preheat oven to 350 degrees. Slice vegetables using a Mandoline large slices. Brush with marinade, lay out on baking tray, sprinkle with rosemary, pepper (both optional) and sea salt. Roast in oven for 10-15 minutes depending on the vegetable until just browned. Layer the vegetables on a plate starting with mushroom, then squash, pepper and then goat cheese on top (or feta) and serve. Can also be eaten cold or on a bed of greens.


Lentil and Spinach Soup I got this recipe from a client in 2009. she asked if it was ‘ok’ to eat. Ingredients: • 1 onion, chopped • 1 T olive oil or coconut oil • 2 carrots, diced • 2 stalks celery, chopped • 2 cloves garlic, minced • 1 teaspoon dried oregano • 1 bay leaf • 1 (14.5 ounce) can crushed tomatoes • 2 cups dry lentils • 8 cups water or stock • salt to taste • ground black pepper to taste • 2 bags/boxes frozen chopped spinach – no need to drain – or raw • 2 tablespoons balsamic vinegar added at end

Sauté veggies. Add lentils, tomato and stock. Simmer for a while – an hour or so, adding water if needed to thin. Add in spinach. When done, add the vinegar. Reheats wonderfully. Remove bay leaf - do NOT eat it.

I usually make half the recipe, but the leftovers store so very nicely.


Mashed Cauliflower with Root Veggies Ingredients: • 1 head of cauliflower • 1-2 turnips or rutabaga, parsnips or celery root, peeled and diced into ½

inch squares (should be about half the amount of cauliflower – ratio of 1 part root veggie to 2 parts cauliflower)

• 1-2 pats of organic pasture butter (grass fed cows) • Sea salt and pepper to taste • Optional – tsp fresh chives or green onions or thyme

Directions: 1. Cut the cauliflower into sections, but do not dice. Pieces need to be

2-3 times larger than root veggie. 2. Dice the root vegetable (or combine several) 3. Put it into a large pot with steamer basket – put root veggies on

bottom, cauliflower on top. Pour boiling water over the roots and cauliflower. Cook until tender about 10-15 mins (depending on size of roots – smaller cooks faster).

4. Remove the root veggies and cauliflower from pot, drain water, return to pot. Add butter and mash the cauliflower with hand masher, or immersion hand blender.

5. Add salt and pepper to taste as well as chives or thyme if desired. 6. Enjoy as a meal or as an accompaniment to a meal.


Regular Mayonnaise Ingredients • 1 egg yolk • 1/8 cup raw apple cider vinegar or lemon juice • ¼ tsp sea salt • ¼ tsp sugar or honey • ¼ tsp dry mustard • ¾ cup extra virgin olive oil or lighter for less intense flavor • Pinch of rosemary (optional)

Directions 1. Put egg into a food processor, blend until lightly whipped. Add dry ingredients

and honey. 2. Stream in the olive oil slowly (that is why there is a hole in the push plunger

of the food processor!)

Vegan Mayonnaise Modified from http://www.mnn.com/food/recipes/stories/3-recipes-for-homemade-vegan-

mayonnaise#ixzz3IKEA0YCO Ingredients

• ¾ cup soy milk (or hemp, almond or coconut milk – plain. If unsweetened, add ¼ tsp honey)

• 1 ½ tbsp fresh lemon juice • 1 tsp Dijon mustard • ¾ cup extra virgin olive oil • Pinch of sea salt • Pinch of pepper • Pinch of rosemary (optional)

Directions

1. Combine non-dairy milk, lemon juice and mustard in a blender or with a wand blender for about 30 seconds.

2. While blending, slowly add in the oil until emulsified and it thickens. Add the salt, pepper and rosemary, and blend.

3. Taste and adjust seasoning as needed.

http://www.mnn.com/food/recipes/stories/3-recipes-for-homemade-vegan-mayonnaise#ixzz3IKEA0YCO

http://www.mnn.com/food/recipes/stories/3-recipes-for-homemade-vegan-mayonnaise#ixzz3IKEA0YCO


Melt In Your Mouth Kale Salad Author: Food Babe Serves: 2 Ingredients • 1 bunch of curly or dinosaur kale, stems removed, rinsed and patted • dry • 1/3 cup currants (or chopped raisins) • juice of one lemon (about 3 tbsp) • 1 tbsp of extra virgin olive oil • 1 tsp local honey • 1/2 cup pine nuts toasted (or walnut pieces) • salt and pepper to taste • 4 tbsp grated raw parmesan cheese Instructions 1. In a food processor, process kale into small chopped pieces or chop by hand or cut with scissors 2. To make dressing, stir lemon juice, olive oil, honey, salt and pepper together in a large bowl 3. Add chopped kale, currants, pine nuts and parmesan to bowl with dressing 4. Stir all ingredients together and serve (Optional - Save some pine nuts and/or parmesan cheese for top of salad before serving for presentation purposes) **Choose all organic ingredients if possible** Recipe by Food Babe at http://foodbabe.com/2013/05/08/melt


Miso Vinaigrette Ingredients: • 2/3 cup both olive oil and flax oil • 1/3 cup apple cider (raw) vinegar • 1 teaspoon miso paste • pinch of salt • 1 garlic clove minced, vein removed 3. Blend miso with vinegar until smooth. Then add all other

ingredients together Store in fridge up to a week.

Tahini Vinaigrette Dressing Ingredients: • 2/3 cup both olive oil and flax oil • 1/3 cup apple cider (raw) vinegar • 1 teaspoon sesame paste / tahini • ½ teaspoon Dijon mustard • pinch of salt • splash of soy sauce • 1 garlic clove minced, vein removed 1. Blend tahini and mustard with vinegar until smooth. Then

add all other ingredients together. Store in fridge up to a week in a glass container.


Moroccan Spinach and Chicken Modified from Food & Wine Ingredients: • 2 pounds fresh spinach (can use swiss chard, too), chopped • ¼ cup olive oil or unrefined coconut oil • ¼ cup pine nuts • ½ cup raisins • 1 tsp raw sugar • ¼ cup ground cardamom • zest of 1 lemon cut into strips • 1 tsp lemon juice • ¾ tsp salt • ½ tsp pepper • 3 tbsp organic butter or ghee (clarified butter) • 10 oz chicken breast cut into ½ pieces • ¼ cup dry white wine 1. In medium skillet, warm oil. Add pine nuts, raisins, sugar and cardamom.

Cook/ toss about 2 minutes until golden brown. (be careful, the nuts burn very easily!) Add lemon zest, sauté 1 more minute until edges are brown.

2. Add chopped spinach and cook 2 minutes – separate with a fork. Drain excess liquid or cook at higher heat and let evaporate for 1-2 minutes. Season with lemon juice, salt and pepper

3. Melt butter in another skillet. Pan sear chicken until brown, flip sides and brown again. Add to the spinach stuff. Set chicken aside.

4. Pour wine into skillet and boil scraping up bits from bottom of pan. Boil until it is reduced to 2 tbsp (about 2 minutes). Add to chicken/ spinach

5. This is where you can decide whether to make it with quinoa or rice pasta, or use a root vegetable as your ‘pasta’. You can julienne parsnips or turnips into strips, and either sauté in pan with oil or roast in oven.


Muscle Recovery Brownies Ingredients: • 1 cup mashed bananas (about 2) • 1 egg (organic) • ¼ cup unsweetened natural applesauce • ¾ cup brown sugar • pinch of salt • 3 tsp vanilla extract • ½ cup low fat plain yogurt (organic) • 3 scoops whey (or vegan**) protein powder – plain • 4 tbsp unsweetened cocoa powder • 1 tsp baking powder • 1 ½ cups flour • ¼ cup oats (optional) • 1/3 cup chocolate chips (optional) • 1/3 cup walnuts (optional) 1. Preheat oven to 350° F. spray 9 inch square baking pan

with PAM. 2. in a large bowl, combine mashed bananas and egg. Mix

together well. 3. add applesauce, sugar, vanilla and yogurt. Blend in

protein powder (**if using soy protein, add tbsp water per scoop), cocoa powder and baking powder.

4. gently stir in the flour (and oats). Mix until blended. DO NOT OVER MIX. Gently fold in chocolate chips and walnuts.

5. pour batter into prepared pan. 6. bake for 30 minutes (up to 40). Cool in pan. Enjoy


Raw Nut Date Breakfast Bars - Revised from The Raw 50 by Carol Alt

Ingredients: • 1 cup ground flax seeds, or cup flax seeds soaked for one hour in 1 ½ cups

water • 2 cups sprouted almonds or walnuts (soaked in water for 6 hours and

drained) • 25 pitted dates • 1 cup raisins or goji berries. Can also use dried cranberries. • Optional Ingredients: • Vanilla extract • Cocoa powder or raw cocao powder

Preparation:

Put all ingredients except raisins into food processor. Process until finely ground and well mixed. Add raisins and pulse food processor until raisins are incorporated. Raisins should not be ground up. NOTE: Do not wait too long before you get to the next step – the mixture gets thicker and thicker and you won’t be able to spoon it out.

Spread a thin layer of mixture on dehydrator trays lined with Teflex.* Place in dehydrator. Set dehydrator at 115 degrees F and dehydrate for approximately 6 hours, or until the tops of giant cookies are dry to touch.

Remove from Telfex liners, and put cookies on dehydrator trays. Place trays back into dehydrator for 10 more hours.

After 10 hours, remove the cookies and cut in half, then into quarters. Return cut cookies back to dehydrator and cook for another 15-15 hours or until desired dehydrated consistency is achieved.

*To cut down on cutting, etc you can also spoon out mixture into small cookies at the beginning.

Total cooking time is approximately 30 hours.

Makes approximately 24 cookies.


Orange, Beet and Fennel salad From http://frenchfood.about.com Ingredients:

• 2 cloves garlic, crushed and chopped • 1 tablespoon lemon juice • 1 tablespoon red-wine vinegar • 2 teaspoons chopped, fresh parsley • 1 teaspoon Dijon mustard • 1/4 teaspoon salt • 1/4 teaspoon ground black pepper • 1/3 cup olive oil • 3 roasted beets, quarters • 2 small oranges, peeled and cut into sections • 1 bulb fennel, thinly sliced

Preparation:

Stir together the crushed garlic, lemon juice, red-wine vinegar, parsley, mustard, salt and pepper. Whisk the olive oil into the vinegar mixture until it is smooth. Set the vinaigrette aside. Gently toss the roasted beets, orange sections, and sliced fennel with the vinaigrette. Serve the orange-fennel salad immediately or refrigerate it for up to 2 days. This orange, fennel, and beet salad recipe makes 4 servings.

http://frenchfood.about.com/


Oven-Roasted Carrot Dip

Ingredients: • 1 pound carrots, unpeeled, stem end left on • 1 large red onion, unpeeled, quartered • 1 head garlic, unpeeled, cut in half crosswise • 2 tablespoons olive oil • 1 tablespoon tamari or soy sauce • 2 teaspoons ground cumin • 2 teaspoons paprika • pinch of cayenne • 1-4 tablespoons water or vegetable stock or carrot juice Directions: Preheat oven to 375F. Oil or spray with cooking spray a baking dish large enough to accommodate all the vegetables in a single layer. Bring large pot of water to a boil. Drop the carrots into the boiling water and blanch for 5 minutes. Drain well. Place carrots in the prepared baking dish along with the onion and garlic. Toss the vegetables with 1 tablespoon of the oil, rubbing the oil into the vegetables a bit. Drizzlew ith the tamari and toss again. Arrange so they're cut-side down. Bake until the carrots are soft- you should be able to pierce them easily with a fork at their thickest point - and quite brown here and there. This will take about 40 minutes, longer if the carrots are plump. Let cool. Cut the stem ends from the carrots and remove the papery skin from the onion. Place the carrots and onion in a food processor. Squeeze the garlic cloves out of their skins directly into the food processor, discarding any that are either still hard or deep brown. Add the cumin, paprika and cayenne, along with the remaining tablespoon of oil and pulse. Add the liquid a tablespoon at the time with additional tamari, salt and black pepper to your taste. Let the spread mellow, covered and refrigerated overnight or up to 3 days so the flavors can blend. Take it out of the fridge at least 1 hour before serving. Serve with vegetables or crackers. Enjoy!


Pineapple and Mint Smoothie From the Book of Juices

Ingredients:

½ cup pineapple 1 small banana 5 tablespoons vegan protein powder (or can use non-dairy yogurt- goat or sheep) ½ cup pineapple juice (or apple cider) 1 tsp mint leaves or more to taste ¼ cup coconut milk or almond milk 2-4 leaves of kale 1-2 tspn of Greens+ powder (if you do not use kale) ½ tspn vanilla extract (optional)

Put all ingredients into blender and add ice! Makes an awesome meal replacement or post workout meal


Potpourri Salad Modified from one of my client’s recipes! Only verbally shared so re-creating! This is a great everyday salad that can be changes with your moods. • Bed of greens – mixed, arugula, romaine, red or green leaf, etc • 1 leaf of kale chopped or handful of spinach chopped • ½ red pepper, washed cored and diced • ½ cup green veggie – broccoli, green beans, asparagus, etc • ¼ cup raisins or dried cranberries (can use fresh fruit, too) • ¼ cup sunflower seeds (or other nuts including hemp seeds, walnuts,

cashews or almonds) • ¼ cup shredded or sliced carrots, beets or root vegetable • ¼ cup chopped zucchini or other squash • ½ avocado, diced • Tbsp. Miso or tahini vinaigrette dressing And put in whatever vegetables you want in here including mushrooms or grilled eggplant, beets, cabbage, broccoli, etc. Toss with miso or tahini vinaigrette and enjoy! Change the veggies or the base, and it becomes a different salad each day.


Quinoa Tabbouli with Avocado modified from phillyfitmagazine.com, by Christina Pirello Makes 4-5 servings Ingredients: • 1 cup quinoa, rinsed well • 2 cups spring or filtered water • Pinch of sea salt and cracked pepper • 2 tbsp fresh lemon juice • 2 tsp extra virgin olive oil • ½ tsp agave nectar or brown rice syrup • 1 bunch parsley, rinsed and chopped (2 cups) • 2 cloves of garlic, very finely chopped • ½ red pepper, diced (can be roasted) • ¼ red onion, finely diced (optional for those who don’t like

onions) • 2-3 plum tomatoes, seeded and small diced • ½ cup cucumber, small diced • ½ avocado, small diced Preparation: Rinse quinoa well. Transfer into a sauce pan with water and bring to boil over medium heat. Add pinch of salt, cover and reduce heat. Cook 20-25 minutes until all water is absorbed. Transfer quinoa into a mixing bowl and fluff with a fork and allow it to cool to room temperature. While quinoa is cooking, whisk together ½ tsp salt, 1/8 tsp pepper, lemon juice, oil and agave nectar. Set aside and prepare the veggies. Once the quinoa has cooled, add the oil mixture and the chopped and diced veggies and toss gently – you don’t want to smash the avocado! Eat within 2 hours or the whole thing will go soggy. Note: You can make everything ahead of time if you prefer, and then add the dressing just before serving.


Raw Vanilla ‘Ice Cream” adapted from http://www.raw-food-living.com/ice-cream-recipes.html

If you don't have a coffee grinder, just add the vanilla beans to the blender with everything else and it works fine. It just added a little more texture!

Ingredients:

• 2 vanilla beans • 2 cups raw cashews or pieces • 2 cups purified water or coconut milk • ½ - ¾ cup maple syrup to taste

Directions:

1. Grind vanilla beans in a blender or coffee grinder. 2. Combine vanilla and remaining ingredients in a blender. 3. Pour into an ice cream maker and freeze according to instructions.

Maple Pecan Ice Cream Ingredients:

• 3 ripe bananas • ½ cup raw almond butter • ½ cup raw tahini (sesame butter) • ½ cup honey (or less) • 1 tsp vanilla extract • 1 tbsp ground cinnamon • 1 cup raw pecans or walnuts, chopped (optional)

Directions:

1. Combine all ingredients except the pecans in a food processor. Process until creamy.

2. Stir in pecans or walnuts.

Freeze in an air tight container for 6 hours or overnight.


Roasted Beet and Fennel salad From foodandwine.com

Ingredients: • 4 beets, peeled and cut into 1/2-inch wedges (1 1/2 pounds) • 2 thyme sprigs • 2 tablespoons water • 2 tablespoons extra-virgin olive oil • Salt and freshly ground pepper • 1 large fennel bulb with fronds—bulb cut into 1/2-inch wedges, 1 tablespoon

chopped fronds • 1 teaspoon sherry vinegar

Directions

1. Preheat the oven to 400°. In a medium baking dish, toss the beets with the thyme, the water and 1 tablespoon of the olive oil. Season with salt and pepper. Cover with foil and cook for about 40 minutes, or until tender. Let cool slightly. Discard the thyme.

2. In a small baking dish, drizzle the fennel wedges with the remaining 1 tablespoon of olive oil and season with salt and pepper. Cover with foil and bake for 15 minutes. Uncover and bake for 15 minutes longer, or until tender and lightly browned.

3. Pour the beet juices into a bowl and whisk in the vinegar. Add the beets, fennel wedges and fronds and season with salt and pepper. Serve warm or at room temperature.


Roasted Shallot and Squash Salad Modified from Organic Kitchen, Ysanne Spevack Ingredients (makes 5 cups): • 1-2 tbsp coconut oil, olive oil or ghee • 1 tbsp balsamic vinegar, plus extra if you like • 1 tbsp bragg’s or coconut amino acids • 12 ounces shallots, peeled and left whole • 3 fresh red chiles • 1 butternut squash, peeled, and cut into cubes • 1 tspn fresh thyme • ½ cup flat leaf parsley • ¾ cup chopped walnuts • 1-2 garlic cloves, peeled and finely chopped • 5 ounce feta or goat cheese, optional • Sea salt and pepper to taste 1. Preheat oven to 400*F. Beat the oil, balsamic vinegar and amino acids

together in a large blow. Then season with a little salt and ground pepper.

2. Toss shallots and two of the red chiles in the oil mixture and put into a large roasting pan or ovenproof dish. Roast for 15 minutes, stirring once or twice.

3. Add butternut squash chunks and roast for another 30-35 minutes until squash is tender and browned. Remove from the oven, stir in the chopped fresh thyme, and set the vegetables aside.

4. Stir in parsley, garlic and walnut mixture into the vegetables. Add chopped chile to taste and adjust the seasoning, adding a little extra balsamic vinegar, if you desire. Transfer to a serving dish and serve immediately. Can be eaten on a bed of greens or with some grilled chicken or fish on top!


Roasted Winter Vegetables You can choose one vegetable or just about any combination of vegetables for this recipe. And to save time, put the meat, fish or turkey in as well! Ingredients: • 2 cups cubed vegetables • options: eggplant, sweet potato, beets, parsnips,

rutabaga, broccoli florets, yellow squash, portabella mushrooms, red peppers, cauliflower, snow peas, onions or leeks, etc.

• 4 tbsp olive oil • 1 teaspoon rosemary (optional) • sea salt to taste • pepper to taste Preheat oven to 350*F degrees. Chop vegetables into large cubes and put into large bowl. Toss with olive oil, rosemary and sea salt. (or can lay out in baking pan and spray with olive oil, then sprinkle sea salt and rosemary on top). Roast in oven for 20-25 minutes depending on the vegetable. But no more than 25 minutes. (broccoli takes less time, cauliflower and root vegetables –beets, rutabaga, etc - takes longer up to 30 minutes)


Runners High Juice Modified from fitlifeTV Ingredients: • 1 medium beet (with greens) • 2-4 leaves of kale (less if greens with beet) • 4 celery stalks • 1 lemon – organic • ½ inch ginger root (optional) Put greens into juice extractor first, then beet, lemon, cucumber and celery last. Stir and enjoy! Note: If making in blender, add water, coconut water or apple cider (diluted with water) for your base liquid.


Spaghetti Squash with Basil, Onions, and Tomatoes Ingredients:

• 1 small spaghetti squash, split lengthwise in half

• 2- 3tbsp Extra Virgin Olive Oil or coconut oil

• 1 medium sweet onion, peeled and sliced with the grain

• 2 cloves garlic, peeled and finely chopped

• ½ cup chopped fresh basil

• 3 medium plum tomatoes, peeled, seeded and diced

Instructions:

1. Split and seed the spaghetti squash. Roast the squash until soft, about 30-45 minutes at 350 degrees. Let cool and remove the flesh from the rind using the tines of a fork

2. Sauté the sliced onion and the garlic in the extra virgin olive oil until starting to brown

3. Add ½ of the basil and sauté 1 minute more 4. Add 3 cups of the spaghetti squash to the onion and garlic mixture, toss to

incorporate 5. Add the diced tomatoes, toss to incorporate 6. Transfer the squash mixture to a serving plate/bowl and top with the rest of

the Basil 7. Serve


Spinach and Chick Pea Soup - modified from Mark Bittman’s Leafy Greens book Ingredients: • 2 cups chick peas/garbanzo beans (organic preferred) • 1 ½ cups vegetable, chicken broth or water • 1 onion, chopped • 1 clove garlic, minced • 1 pound spinach, washed, and chopped (stems removed) • ½ tsp cumin seeds and cumin powder • ¼ tsp cayenne pepper (optional) • 2 tablespoons olive oil • ½ tsp thyme If using dry beans, soak 1 cup overnight in 2 cups water with thyme sprigs and 1 bay leaf 1. In a large pot, heat olive oil over medium heat. Add onion and cook,

stirring until soft. Add garlic and cumin seeds and stir. Add spinach, raise heat to medium high, and cook, stirring until spinach wilts (about 5 minutes). Add thyme and cumin powder.

2. If using dried beans, cook beans over low heat for 30 minutes. Remove bay leaf and thyme sprigs. Add spinach to chick peas. Do not drain water.

3. If using canned beans: Add vegetable or chicken broth. Cook for 10 minutes. Add chick peas.

4. Puree mixture with hand held blender. Season with salt and pepper as needed. Serve.

Options:

- can use any greens – kale, spinach, collard greens, mustard greens, beet greens or turnip greens

- if using chard, substitute coriander for cumin and cayenne powder, then finish with 2 tbsp of lemon juice

- use lentils instead of chick peas.


Raw Sprouted Kamut Buns or Flatbreads Modified from The Raw 50 book Ingredients (makes 4 buns/ 8 flatbreads): • 3 cups sprouted kamut (can use buckwheat or quinoa if prefer) • ¼ cup + 1 tbsp raw honey, liquid • 2-3 tbsp cold-pressed, extra virgin olive oil • ½ tsp Himalayan sea salt Directions: 1. Blend all ingredients together in a food processor (add water if needed). 2. Shape into buns about ½ inch thick, or spread out to ¼ if making

flatbreads. Place on a wax paper or Texflex-line trays in a dehydrator. Dehydrate at 95 degrees for 24-28 hours for buns; 16-24 hours for flatbreads. Buns should be dry, but still soft. Note: If making flatbreads, I use wax paper. Cut wax paper into sheet, put 1/3 - ½ of ‘dough’ off center on wax paper, fold wax paper over and press dough until uniformly at ¼ inch. I then cut wax paper with dough inside into 3 inch strips (usually get 3 sections). Then I can place these strips onto dehydrator sheets and can remove the wax paper before dehydrating.

If you do not have a dehydrator, bake in oven at 250*F for 15-25 minutes, flip and cook another 15. Use Parchment paper if no wax paper. You can then leave in oven for another hour until completely dry.


Stir Fried Vegetables Ingredients: • 2 tablespoons olive oil • 2 garlic cloves, finely chopped • 1in piece of ginger chopped (or ¼ tspn ground) • 1 scallion, thinly sliced on diagonal (or small onion) • ½ cup broccoli florets • ½ cup cauliflower florets • ½ head bok choy, thinly sliced on the diagonal • ½ red pepper, thinly sliced • ½ cup snow peas • 2 tablespoons tamari sauce (wheat free) • ½ teaspoon chili flakes (optional) • 4 tablespoons vegetable stock or water • 1 tablespoon corn starch Directions: 1. In a wok or large skillet, heat the olive oil on low heat. Add scallions,

garlic, and ginger – cook for 1 minute 2. Add celery, broccoli, cauliflower, bok choy and red pepper. Sauté on

medium-high heat stirring constantly until vegetables are halfway cooked. 3. add snow peas and continue to cook for 2-3 more minutes. 4. add tamari, chili flakes, chicken stock and dissolved corn starch in 2

tablespoons water. 5. bring to boil and reduce sauce until vegetables are glazed and shiny,

about 3-4 minutes. Options: can always add other sauces instead of tamari sauce: hoisin; Szechwan, etc. but do not then add tamari chili flakes and use water instead of chicken stock.


Sweet Potato + Kale Pesto Bites http://www.mindbodygreen.com/0-16586/sweet-potato-kale-pesto-bites.html

Ingredients

• 1 large sweet potato • 1 tablespoon melted coconut oil • bunch of Asparagus • 1 red onion

For the Pesto

• 1/2 cup olive oil • 3 cloves garlic (I always use 5 but I love garlic) • 1 bunch fresh basil leaves – about 1½ cups • 1 big handful of kale • 2 teaspoons apple cider vinegar • 1/2 cup pine nuts or walnuts – Or a mix! • 1 tablespoon water • 1/3 cup nutritional yeast • Sea salt + pepper to taste

Preparation 1. Pre-heat the oven to 400°F degrees. 2. Wash the potato well and cut into ¼-½-inch rounds, leaving the skin on. Cut them so they are uniform in thickness so they cook at the same rate. 3. In a large bowl, combine the potato slices, coconut oil, and a generous sprinkle of sea salt and mix well. Place them on a baking sheet and bake for 30-35 minutes. Make sure to flip them halfway through. They are done when they are golden brown. 4. Prepare the pesto by adding the pressed garlic, basil, kale, apple cider vinegar, and toasted pine nuts or walnuts to a food processor. Add nutritional yeast and olive oil and blend smooth. Add salt and pepper to taste. Add more oil or a little water if pesto needs more liquid. 5. Break the asparagus ends off and steam 6-7 pieces of asparagus. Place asparagus into cold water once steamed. 6. Finely dice the asparagus and a ¼ of the red onion. 7. When the potatoes are done let them cool. Top with as much pesto as you like, and garnish with asparagus and onion. Add any other topping that you desire. Red pepper pieces, finely chopped spinach or arugula are also great. Top with toasted leftover pine nuts for a crunch.


Sweet Potato Pizza Crust or Crackers (raw option) Ingredients:

• 1 ½ cups raw or baked sweet potatoes (~2 medium sweet potatoes) • 1 med sized zucchini, diced • 1 cup almond or cashew flour • ½ cup flax seed meal • 2 large eggs • 4 tsps nutritional yeast • 1 tsp baking powder (for baked, not dehydrated) • 1 tsp garlic powder • ½ tsp curry powder • ½ tsp paprika • ¼ tsp cardoman or rosemary • 1 tsp sea salt • Your choice of toppings

Directions:

1. Preheat oven to 375 degrees F. 2. If baking sweet potatoes, bake for 25 minutes. Let cool, peel and mash (or put into

food processor). 3. Combine all ingredients in a large bowl; mix well. (or use food processor, and add all

other ingredients to mashed sweet potatoes) 4. Cover baking sheet with parchment paper (or spray sheet with non-stick spray) 5. Using a spatula or large knife or hands , spread the dough evenly into a large circle

about 1/2 inch thick. 6. Bake for 25-30 minutes until center is firm and edges are lightly browned. 7. Remove crust from oven, add toppings, and bake for another 5-7 minutes until

cheese is completely melted. 8. Remove pizza from oven, slice and enjoy!

If making raw, use raw organic sweet potatoes, put all ingredients into food processor. If making a pizza crust, spoon and spread into a larger crust. If making crackers, spoon out onto the teflon sheets, and dehydrate for 12-14 hours, remove from the Teflon liner and dehydrate for another 8-1 hours depending on desired crispiness. modified from http://carrotsncake.com/2013/01/sweet-potato-pizza-crust.html#KDJczxfoDtK4rtjF.99

http://carrotsncake.com/2013/01/sweet-potato-pizza-crust.html#KDJczxfoDtK4rtjF.99

http://carrotsncake.com/2013/01/sweet-potato-pizza-crust.html#KDJczxfoDtK4rtjF.99


Sweet Potato Plantain ‘cookies’ revised from Kristine Rudolph - Exploring Wellness 2 large ripe plantains (can also use less ripe bananas) ½ cup cashews or walnuts, soaked for 4 hours in water and drained 1/2 cup baked*, mashed sweet potato (1 large sw potato) 1 tsp vanilla extract 1 tsp cinnamon 1/4 tsp ground cloves and/or nutmeg 1 tsp baking soda (I keep forgetting this ingredient!) pinch of sea salt ½ cup ground flax seeds (flax seed meal) 1-2 large eggs Wash the sweet potato, then bake for 30 minutes (or more) in 325 oven until soft. Cut into pieces into food processor when cool and add the soaked/drained nuts. Add flax seed meal. Slice plantains as you add to the processor. Add the other ingredients and process until smooth. NOTE: You can also use pumpkin spice mix instead of the above combination. If making in a dehydrator, you can spoon these out onto a Teflon sheet. Dehydrate at 105*F for 12-14 hours, then take off the Teflon sheets and dehydrate again for another 8-12 hours until you get to the right consistency. These will last for a few weeks and make a great snack!

If in oven, spoon out onto a lightly greased baking sheet (or parchment paper) and bake at 325* F for 15 mins or until lightly golden. (these were originally a waffles recipe, but I altered it since I needed it for riding. And dehydrated goods last longer!)

http://www.facebook.com/KristineRudolphExploringWellness?group_id=0


Baked Sweet Potato with Almond Butter This can be a used for just about any meal as a side dish or as a snack. You can also use any nut butter including peanut, cashew, walnut or sunflower seed butter. • 2 medium size sweet potatoes, washed • 1-2 tbsp nut butter, to taste • Sea salt to taste, optional • Cinnamon, optional Wash the sweet potatoes in soapy water. Let dry. Place in toaster over or oven at 350* F for 20 minutes. If unusually large sweet potato, increase baking time by 5 or more minutes. (can also use regular red or Yukon gold potatoes, but they will require twice the time to cook) Allow to cool so you can handle with hands. Slice sweet potato into ½ inch slices. Put nut butter on one side for open faced, or put two together to make a ‘sandwich’. NOTE: if you want to make your own nut butter, put 1 cup nuts into blender and turn on low. As nuts are pulverizing, add 1-2 tbsp of nut oil to blend into even consistency. I find peanuts with walnuts work really well!


Triple Chocolate no-Bake Brownies Modified from mylivingnutrition.com/easyrecipe-print1783-0/ Ingredients: • 1 cup raw walnuts

1 cup raw cocoa nibs or cocoa powder • ½ tsp sea salt • 8-12 medjool dates, pitted • ¼ cup coconut oil, melted

Put all ingredients into a food processor. Process until becomes a thick. Spoon out and roll by hand into balls. Or place into a 9 in square pan, push down with fingers. Refrigerate for 2 hours, then cut into squares.


Baked Beans – vegetarian style (Serves 8) This sweet side dish is absolutely delicious! One 6-ounce package vegan "bacon" 2 teaspoons oil One 24-ounce package frozen edamame or 1 can of white beans, drained and rinsed 1/2 small onion, finely chopped One 8-ounce can tomato sauce 1/2 cup molasses 2 Tablespoons nutritional yeast Fry vegan "bacon" in oil in a non-stick frying pan until crisp on both sides (about 10 minutes). Chop into very small pieces. Preheat oven to 350 degrees. Meanwhile, cook edamame beans in boiling water for 5 minutes and drain. (if using canned beans, rinse and drain) Mix all the ingredients together and pour into a medium-size oven-proof baking dish. Cover and bake 30 minutes. Serve warm. Total calories per serving: 185 Fat: 2 grams


Raw Food Vegetable Flatbreads Modified from various other recipes including Raw 50 from Carol Alt This is a great way to include your vegetables with the pulp from the juicer, or use the vegetables you have for a great combination! Choose whatever spice and it is delicious! Not sure if you can bake in oven, but makes great crackers in dehydrator!

Ingredients: • cups of mixed vegetables: kale, collards, spinach, zucchini, yellow

pepper or cucumber. (use pulp from juicing?) • 1 inch ginger - diced • 1 tbsp rosemary or other spice • tbsp. flax seeds, soaked or MILA chia seeds • ½-1 cup soaked nuts – cashew or almond • Sea salt, to taste

Preheat oven to 200 degrees Fahrenheit (use lowest setting). If using dehydrator, set for 110*. Soak the nuts for 4- 6 hours in water. Drain. Soak flax seeds in 3x as much water for 2 hours. Place the drained nuts into a food processor with spices and ginger. Blend until crumbly. Add flax seeds. Add the chopped vegetables and make sure they blend completely before you add the next one. If using pulp from juicing, put that all into the food processor, and keep scraping the sides to it completely blends. You can either use a spoon or make patties with your hands about ¼- 1/3 inch thick. Or roll it out between a sheet of waxed paper (fold in half, and smoosh the ‘dough’ so it is like a big patty and even thickness). Cut into 3 x 2 inch strips. Pull one layer of waxed paper off, then flip onto dehydrator tray (or baking sheet), and peel off the other layer. In dehydrator, dehydrate for 8-10 hours at 110*. If using oven, bake for 30-60 minutes. Check every 10 minutes, and flip on baking sheet so both sides dry. But do not over-bake or will be too crispy! You may want to bake for 30 minutes, flip and then turn oven off while it continues to dry??


Zucchini, Ginger and Red Lentil Soup modified from a cookbook - my sister read the recipe to me! Ingredients: • small zucchini, rinsed and chopped • 1 tbsp extra virgin olive oil • cups yellow split peas or red lentils (can be soaked or sprouted) • 1 onion or leek, chopped • cups vegetable broth/ water (half and half) • ½ tsp turmeric • Sea salt to taste Directions: 1. To soak peas or lentils, place into pot and pour 4 times as much filtered water over beans. Allow to sit overnight (6 hours minimum). If you want to sprout them. Rinse and drain the beans; and let sit in that same pot lightly covered. Rinse and drain every 12-24 hours until they have sprouted - they grow a tail. Lentils are usually an overnight sprouter! minute. 2. Drain the soaked peas/beans and leave in colander until ready to use. 3. Heat up the olive oil on medium heat, put in chopped onions and sauté for 2-3 minutes until just soft, then add zucchini. Sauté until golden brown, but do not burn. Do not stir too often. Add lentils and stir, cook another 2 mins. Then add broth and turmeric, sea salt and pepper to taste. Bring to boil. 4. Turn heat down and simmer for another 15 mins covered. Puree with immersion hand blender, or put into blender.


Zucchini or Summer Squash Pancakes Ingredients: • 2 pounds zucchini, the smaller the better • 1 egg, lightly beaten • 1/ cup minced onion • ¼ cup oat flour or flax seed meal plus (to soak excess liquid) • ½ cup parmesan cheese • salt and pepper to taste • ¼ cup fresh basil or parsley leaves • 4 tbsp. olive oil 1. Finely grate the squash. Combine with the egg, onion, flour or flax seed

meal, parmesan cheese, salt and pepper, and herbs. Add more flour if necessary to make a mixture capable of holding its shape

2. Shape into 4 to 8 burger-shaped patties. Refrigerate for 1 hour to allow to firm up

3. When you are ready to cook, place oil in a large skillet and turn heat to medium-high. When the oil is hot, dredge the cakes in oat flour or flax seed meal and place in the skillet

4. Cook turning once, until nicely browned on both sides, about 15 minutes. Serve with lemon wedge


2 Bean Salad

Ingredients: • 1 can black beans (organic preferred) • 1 can garbanzo beans (organic preferred) • ¾ cup celery, chopped • ½ red pepper, chopped • 1 small tomato, chopped • ½ avocado, chopped • 1 clove garlic, chopped or smashed • optional – ½ cup salmon, herring, sardines or grilled chicken Dressing: • ¼ cup olive oil • tablespoon balsamic vinegar • teaspoon Dijon mustard • 1 teaspoon lemon juice • salt and pepper to taste • 1 clove garlic – diced finely (optional) 1. In a bowl, combine and toss all ingredients until blended

evenly with dressing. 2. Serve on salad, vegetables (broccoli, kale, arugula, diced

cucumbers crackers, etc) or in a wrap/ sandwich or with vegetables as a dip.


About the Author Joanna K Chodorowska, BA, NC, TPTH is a sports nutrition coach helping athletes improve their performance, reaction time, and faster recovery using real foods. Joanna provides her clients with realistic, real food options that fit into their busy lives. As an athlete herself, Joanna understands the performance needs of other athletes. Joanna has also perfected the anti-inflammatory diet while she was suffering with a degenerative hip condition in 2013. She went into surgery with no pain

using only food changes to eliminate the pain. She can make pain go away! Among the sports nutrition coaching services which Joanna provides are Race Day Nutrition Strategy sessions and Nutrition Response Testing (NRT). Race Day Nutrition Strategy helps get you ready for your race, where dehydration and fueling are perfectly dialed in. NRT provides insight into the absorption of food and supplements to determine their input strength or weakness. For updates on other sports nutrition programs, lectures, and events with Joanna visit www.nutrition-in-motion.net regularly.


athletes detox plan - nutrition in motion!

Documents