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The HealthyHormone Recipe

Guide

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Table of Contents

Phase I: Follicular Phase

The Beginning of the Cycle Food Goals for the Follicular Phase:

Phase II: Ovulation Phase

The Second Phase of the Cycle Food Goals for the Ovulation Phase:

Phase III: Luteal Phase

The Third Phase of the Cycle Food Goals for the Luteal Phase:

Phase IV: Menstrual Phase

The Fourth Phase of the Cycle Food Goals for the Menstrual Phase:

Food List

Foods to Avoid: General Instructions:


Follicular Phase Recipes

Smoothies

Fermented Green Smoothie Power Protein Smoothie Kombucha Pear Smoothie

Breakfast Baked Veggie Frittata Maca Green Lentil Dahl Fruity Granola Yogurt Parfait Steel Cut Oats with Strawberries

Salads

Purple Kale Salad Mixed Green Salad Crab and Avocado Salad

Lunch

Poached Chicken Breast with Veggies Spicy Veggie Pita

Dinner

Sweet Potato and Cauliflower Stew Yukon Gold Potato and Red Lentil Stew Baked Fish with Tomato and Broccoli Baked Thai Beef Chicken with Miso Marinade Pasta Faggioli and Turkey Sausage

Miscellaneous

Hot Maca Chocolate Drink Fermented Chocolate Treat Apple Sauerkraut Chutney Fermented Salsa


Ovulation Phase Recipes

Smoothies

Grapefruit Smoothie Spinach, Coconut and Grape Smoothie Apple Pear Smoothie Protein Berry Smoothie

Breakfast

Brown Rice Spiced Porridge Steel Cut Oats with Blueberries and Pistachios Breakfast Energy Bars

Soups

Spicy Black Bean and Tomato Soup Miso Vegetable Soup with Garlic Shrimp

Salads

Roasted Vegetable Salad Bean and Arugula Salad Tabbouleh Quinoa Almond Salad with Dill Brown Rice and Broccoli Salad

Dinner

Maple Glazed Salmon Crab Cakes Corn and Kale Veggie Dish Halibut Fish Tacos Marinated Grilled Chicken Strips Lamb Kofta Kebobs

Miscellaneous

Maca Guacamole Coconut Almond Cookies


Luteal Phase Recipes

Smoothies

Prune Almond Smoothie Chocolate Pecan Smoothie

Breakfast

Potato and Spicy Sausage Breakfast Kimchi Scrambled Eggs Avocado Toast Breakfast Black Bean Casserole

Soups

Broccoli and Cauliflower Soup Minestrone

Salads

Sweet Potato and Carrot Salad Roasted Beet Salad Mixed Green Salad

Lunch

Chicken Chili Wrap Chickpea Salad Sandwich

Dinner

Baked Pork Chop and Tomatoes Grilled Tuna Steaks Coconut Chicken and Cauliflower Chicken Stir Fry with Spaghetti Squash Parsnip Potato Casserole with Turkey Sausage

Miscellaneous

Fava Bean Dip Avocado Dip Banana Pecan Muffins Chocolate Coconut Cashew Bars Mango Lime Pudding


Menstrual Phase Recipes

Smoothies

Fruit Energy Smoothie Pineapple Green Smoothie

Breakfast

Broccoli Spinach Omelette French Toast Chia Pudding

Soups

Curried Coconut Lentil Soup Mushroom Miso Soup

Salads

Potato Salad with Tahini Dressing Fruit Salad

Lunch

Tuna Salad Wrap Quinoa Veggie Bowl Easy Chickpea Dip with Pita Chips

Dinner

Mediterranean Seafood Paella Tandoori Chicken with Roasted Root Vegetables Sweet Potato Chili Pan-Grilled Salmon with Pineapple Salsa Turkey Sausage, Asparagus, and Tomato Kimchi Chutney Lime Garlic White Fish

Miscellaneous

Nutty Cocoa Protein Bars Cherry Corn Muffins


Phase I: Follicular Phase Duration: 7-10 days

The Beginning of the Cycle

The beginning of the follicular phase is marked by the end of your menstrual cycle. This phase of your monthly cycle starts with the hypothalamus in the brain, which sends signals to organs in the body to produce hormones; all hormones, not just reproductive ones. It primarily communicates with the pituitary, a master endocrine gland.

In this phase, the hypothalamus will signal the pituitary to discharge follicle-stimulating hormones. This is key to fertility as it tells the ovaries to prepare the egg for release. During this phase, estrogen levels increase which prompts the uterine lining to thicken in order to host the egg that will be released during ovulation.

If you are estrogen dominant and suffer from any conditions related to an estrogen imbalance, you may experience symptoms during this phase. At this time, the key is to consume foods that support the right amount of estrogen and to detox any excess.

Physically, when hormones are balanced, this is a time of energy. Those who tend to be estrogen dominant may suffer from some anxiety, especially if they are under stress. Generally, most women feel good physically and emotionally during this phase. Not feeling this way may be a sign of an imbalance. It is important to get plenty of exercise as more strenuous activities are easier to handle during this time.


Food Goals for the Follicular Phase:

Eat lighter meals consisting of phytoestrogen foods, fermented foods for intestinal health, grains and legumes for fibre and energy, good quality, lean protein and a lot of vegetables.

The seven-day meal plan can be followed as is, or you can use it as a guide for incorporating key foods into your diet. If you do not plan to follow the provided menu, take a look at the foods listed and add some of your favorites to your daily diet. If you do not know how to prepare some of the foods on the list, try some of the recipes to learn how they may be incorporated into your personal meal plans.


Phase II: Ovulation Phase Duration: 3-4 days

The Second Phase of the Cycle

The ovulation cycle is the second phase and in a way, the other three phases revolve around it. Without ovulation, there really is no purpose for the others. Now that the follicle-stimulating hormone has done its job, the pituitary will release luteinizing hormones. This will cause one ovary follicle to burst and release an egg. The egg moves into the fallopian tube and makes its way to the uterus. Estrogen levels increase, thickening the uterus and encouraging the growth of immune cells. Also, testosterone plays a role in the release of the egg, as it spikes up and then decreases when ovulation ends. During this time, women may experience an increase in energy.

Women who are estrogen dominant or have reproductive issues may experience what is known as ovulation pain. It can last anywhere from a few hours to the full 3-4 days. The level of discomfort ranges from a slight twinge of pain to a consistent uncomfortable pain.

Also, excess estrogen can increase bloating and acne at this time. Headaches may also occur.

Physically, this is a good time to work out. Swimming, running, spinning or using weights may feel easier to do at this time. Don’t be surprised if you feel really attractive as this is nature’s time for you to attract a mate!


Food Goals for the Ovulation Phase:

During this phase, steady energy throughout the day is essential, so it may be best to eat smaller meals on a more regular basis. A simple way to do this is to split meals into two. If, for example, there is a piece of fruit in a meal, consider eating it as a snack at a later time instead. The same foods from the previous phase are important in this phase as well.

You can follow the seven-day menu plan if you choose, but the snacks are optional. It is important that you start to develop a sense of what your body wants and needs. Eating too much will interfere with your energy levels and increase the feeling of bloat, especially if you are estrogen dominant.

If you are not going to follow the menu plan or if you are following only some of it, use the food list to add key items to your existing diet.


Phase III: Luteal Phase Duration: 7-10 days

The Third Phase of the Cycle

The luteal phase generally causes the most concern for women. An increase in progesterone occurs as the corpus luteum, a hormone-like substance, develops on the ovary. As this happens, it sends a signal to the pituitary to stop making follicle-stimulating and luteinizing hormones. This ensures that there is only one egg. Estrogen and testosterone levels also rise toward the end of the phase. If the egg is not fertilized, then the corpus luteum is reabsorbed into the body and progesterone production stops as soon as the period starts.

If hormones are not in balance, PMS symptoms are going to occur. One of the key factors during this time is stress. Stress means the adrenals are producing too much cortisol which will interfere with progesterone production. This creates estrogen dominance and many symptoms may occur.

Don’t be surprised if energy levels are lower at this time. Getting a proper amount of sleep and not taking on too many activities is very important. Moderate exercise such as walking and yoga can help reduce stress levels. Practice meditation or mindfulness. Deep breathing techniques can also be helpful, especially when feeling anxious or irritable.

It is important to note that testosterone levels must not be high throughout this phase; if they are, PMS symptoms could be amplified and the menstrual cycle could be disrupted. Its role during this phase is to spike up in the beginning and then drop right at the end of the period, helping to regulate it.


PMS Symptoms

The following are the most common PMS symptoms. These are also estrogen dominance symptoms and can be present at other points in the cycle.

● Acne ● Swollen or tender breasts (this can start as early as ovulation) ● Fatigue ● Trouble sleeping ● Digestive upset, bloating, constipation and/or diarrhea, ● Headache or backache; a low-grade estrogen-related migraine is common – it last

three days and painkillers have no effect ● Food cravings and increased appetite ● Joint and muscle aches ● Brain fog, inability to focus and concentrate, memory issues ● Mood swings, anger outbursts, general irritability – abnormal crying spells may also

occur ● Anxiety and/or depression


Food Goals for the Luteal Phase:

In this phase, energy levels may be lower so it is important to eat well and make time for food. The food groups that were important in the ovulation and follicular stages are still important. However, foods that are high in B vitamins and vitamin C, plus foods that help control testosterone levels, can make for a smooth luteal phase, and may even minimize or prevent PMS symptoms.

Even though most foods with B vitamins contain relatively low amounts, they are found in a wide variety of items, so they can add up over the course of the week. Our gut can also produce B vitamins so consuming prebiotic and probiotic (fermented) foods also helps.

● Vitamin C is found in higher amounts than B vitamins.

● Calcium and magnesium foods can help with bloating.

● Fibre, cruciferous vegetables, calcium d-glucarate foods, and liver foods help flush out toxins.

● Complex carbohydrates keep blood sugar stable to maintain steady energy throughout the day.

You can follow the seven-day menu plan, but snacks are optional, as they were in the previous phases. Cravings can occur during this time so it is important to make the right choices to satisfy them. Eating the recommended foods may help decrease the cravings. It is important that you start to develop a sense of what your body wants and needs. Eating too much will interfere with your energy levels and increase the feeling of bloat, especially if you are estrogen dominant. If there are snacks that you prefer from a previous phase, please feel free to adjust accordingly.



Phase IV: Menstrual Phase Duration: 3-7 days

The Fourth Phase of the Cycle

Now that the body has gone through the first three phases, and fertilization has not occurred, it is time for the menstrual phase. The corpus luteum is reabsorbed into the body and progesterone production stops. The uterine lining will now shed, which means bleeding will occur. Estrogen will reach its highest level and then drop, sending a signal to the hypothalamus to begin the cycle again.

During this time, there will be a combination of red and brown bleeding. Women often experience lower backaches, fatigue, cravings and cramps. Sometimes there is a sense of relief if PMS symptoms occurred during the luteal phase because the estrogen decreased.

Many women with hormonal issues endure severe cramping during this phase. To reduce the severity, work on improving stress levels and maintaining proper eating habits during the luteal phase. Calcium, magnesium and bromelain, an enzyme found in pineapple, can help aid cramping.

During this time, clarity of thought, intuition and gut feelings are strong. The left and right sides of the brain are both working well, so keep track of your thoughts and ideas at this time. As you start to improve, don’t be surprised if you feel anxious to get started on new plans and ideas.

Exercise should be light or moderate. Your body is going through a process of change and needs time to recover. Mellow methods of exercise such as yoga, Pilates or walking can help this process. Do not overdo it and be sure to rest and get plenty of sleep.


Food Goals for the Menstrual Phase:

The key goal during this time is to eat foods that are high in nutrients. The foods in previous phases are all helpful. The body is going through a lot of changes; hormones are decreasing and the body is eliminating waste materials, so essential nutrients are necessary to get through the phase successfully and to start the cycle again in the right condition.

● Calcium, magnesium and bromelain will help with muscles aches, especially cramping.

● Essential fatty acids help reduce inflammation, which will also lessen aches and pains.

● Many strains of good bacteria in prebiotic and probiotic foods function as anti-inflammatories.

● Complex carbohydrates keep blood sugar stable to maintain steady energy throughout the day.

You can follow the seven-day menu plan, but snacks are optional, as they were in the previous phases. Do what you feel is right for your appetite and how you feel in the moment. Be sure not to let your blood sugar drop or your symptoms will feel worse. Snacks can be helpful for keeping blood sugar stable. It is important that you start to develop a sense of what your body wants and needs. Eating too much will interfere with your energy levels and increase the feeling of bloat, especially if you are estrogen dominant. If there are snacks that you prefer from a previous phase, please feel free to adjust accordingly.



Food Lists Try to consume one food from each of the following food groups daily: Cruciferous vegetables, calcium d-glucarate foods, liver foods, thyroid foods, adrenal foods, fermented foods, fibre-rich foods, protein-rich foods, and phytoestrogen foods. Drink plenty of clean water.

Cruciferous Vegetables: Helps support the detoxification of estrogen when needed and supports the detoxification of other hormones and toxins.

✓ Arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, Chinese broccoli, Chinese cabbage, collard greens, daikon radish, horseradish, kale, kohlrabi, mustard seeds, mustard greens, radish, rutabaga, turnip root, turnip greens, wasabi, watercress

Calcium D-Glucarate Foods: Supports the detoxification of estrogen and other toxins.

✓ Apples, pears, lemons, limes, oranges, grapefruit, cucumbers, squash, pumpkin, cantaloupe, honeydew, watermelon, beans and legumes, and all cruciferous vegetables

Other Liver Foods: The liver needs a lot of nutrients to support its overall ability to function. It produces cholesterol to help us make estrogen, progesterone and testosterone and also makes bile, which carries toxins from the liver for excretion.

✓ Pomegranates, all berries, green tea, dark chocolate, burdock, Jerusalem artichokes, carrots, squash, zucchini, asparagus, tomatoes and olives (olive oil)

✓ Limonene-rich foods: lemons, limes, oranges and grapefruit

✓ Sulfur-rich foods: onion and garlic

✓ Bile-stimulating bitter foods: dandelion, collard greens, mustard greens, Swiss chard, beet greens, turnip greens, kale, rapini, bitter melon and radicchio


Thyroid Foods: The thyroid needs iodine, zinc and selenium for optimal function. However, the thyroid can also be affected by the liver, the adrenals and gut bacteria.

✓ Sea vegetables: arame, nori, dulse, kelp, coconut oil, maca, and Brazil nuts

✓ Adrenal foods

✓ Liver foods

✓ Fermented foods

Adrenal Foods : Helps limit the effects of stress.

✓ Maca, schizandra berries

✓ Essential fatty acids foods: flaxseeds, chia seeds, hemp seeds, sacha inchi nuts

✓ Cold water fish: salmon, tuna, herring sardines, anchovies, halibut, and cod

Probiotic Fermented Foods: Contains good gut bacteria that affects the adrenals, the thyroid, the liver and how our hormones function.

✓ Cultured vegetables, miso, tempeh, sourdough, sauerkraut, kimchi, kefir, yogurt, kombucha, small amounts of wine (red or white) and unpasteurized beer

Prebiotics Foods: Feeds our resident good bacteria and aids good gut bacteria.

✓ FOS and Inulin foods: Jerusalem artichokes, chicory, garlic, onions, dandelion greens, asparagus, bananas, blueberries, almonds, broccoli, cabbage, kale, cauliflower, radish, chia, flax, tomatoes

✓ Pectin food: apples, pears, lemons, limes, oranges, grapefruit and kiwi

✓ GOS foods: dairy products and legumes

✓ Resistant Starch Foods: Wheat, rye, spelt, kamut, barley, oats, corn, brown rice (and cooled white rice), potato, sourdough, quinoa, sweet potatoes


Fiber-Rich Foods: Many prebiotic foods are fibre-rich, but not all fibre is prebiotic. However, all fibre aids the elimination of waste materials so it is helpful for detoxing hormones and other toxins out of the body.

✓ Whole grains: whole wheat, spelt, kamut, einkorn, rye, barley, corn, rice, teff

✓ Grain-like seeds: quinoa, millet and amaranth

✓ Legumes: peas, green beans, adzuki beans, black beans, black turtle beans, chickpeas (also known as garbanzo bean), fava beans, Great Northern, kidney beans, and organic soybeans (fermented forms such as miso, tempeh and tofu are best).

✓ Lentils: black, brown, green, red, yellow, French

✓ Tubers: all types of potatoes such as Yukon Gold, Russet, yellow, white, red, sweet, and Jerusalem artichokes

Nuts and Seeds: Source of essential fatty acids (mainly Omega 6, not 3), protein, carbohydrates with fibre and high in minerals such as calcium and magnesium.

✓ Almonds, Brazil nuts, cashews, hazelnuts, pistachios, pumpkin seeds, sunflower seeds, walnuts, sesame seeds, chia seeds, hemp seeds, flax seeds

Lean Protein Sources: Good quality protein needs to be properly digested to provide valuable amino acids for all functions. Always purchase organic and hormone free meats.

✓ Small amounts of lean grass fed beef, bison, venison, lamb, chicken and turkey

✓ Seafood: crab, mussels, oysters and lobster

✓ Wild Caught Fish (not farm raised): trout, sablefish / black cod, albacore tuna, Atlantic mackerel, Pacific sardines, salmon, sole and halibut

✓ Protein powders: hemp, pumpkin, organic brown rice and fermented non- GMO soy. It’s a great idea to switch up your protein powder choices, to avoid consuming excessive soy or rice products.


Water Foods: Drinking plenty of water helps to flush out toxins and keeps the body hydrated, which is essential for proper bodily functions. Consume non-chlorinated water and foods that contain water.

✓ Romaine lettuce, leaf lettuce, cucumbers

✓ Melons: watermelon, honeydew and cantaloupe

✓ Juicy fruits: peaches, oranges, grapefruits and tomatoes

Phytoestrogen Foods: These foods are misunderstood and can be extremely helpful for detoxing our excess estrogen and balancing hormone ratios.

✓ Organic soy (choose fermented such as tempeh, miso, soy sauce, tamari sauce), flax seeds, all legumes, wine, wheat ran, rye bran, oat bran and barley bran, sesame seeds, black licorice, garlic, almonds, cashews, pistachios, hazelnuts, peanuts, alfalfa sprouts, apricots, peaches, dates, prunes, rye, olive oil, sunflower seeds, squash, peaches, cherries, apples, pears, strawberries, broccoli, cabbage, ginger, tomatoes

Vitamin B-Rich Foods: Getting sufficient B-rich foods during this time will help with food and alcohol cravings. It will also help produce progesterone and support the adrenals, thyroid, liver and digestive and intestinal health. They also aid the stabilization of blood sugar.

✓ Whole Grains: whole wheat (especially the wheat germ), rye, spelt, kamut, non- GMO corn

✓ Nuts and Seeds: chia, hemp, pumpkin seeds, sunflower seeds, almonds, brazil nuts, pecans, pistachios, chestnuts, sesame seeds, tahini, walnuts, cashews

✓ Legumes and Lentils: peanuts, all types of beans such as adzuki, cannellini, green, yellow, kidney, fava, lima, black, pinto, organic soybean (including edamame, miso, tempeh), chickpeas (garbanzo beans), turtle, all types of lentils, all types of peas including green and black-eyed

✓ Dairy Products: all types of cheese, yogurt, kefir whole milk, eggs (preferably organic)

✓ Fruits: bananas, papaya, prunes, avocado, oranges, blueberries (most fruits contain small amounts of B except for B12)


✓ Vegetables: asparagus, broccoli, Brussels sprouts, potatoes, sweet potatoes, squash, spinach, mushrooms (Portobello, brown, white, cremini) artichokes, escarole, endive, okra

✓ Organic, Hormone Free Meats: Grass fed beef, chicken, lamb, pork, turkey, liver (from all of these meats)

✓ Seafood and Fish: crab, salmon, small amounts of tuna, wild game, mussels, herring, sardines, anchovies, clams, trout, oysters, squid

✓ Vegetarian Protein Sources: organic tofu, tempeh (contains B12), eggs

✓ Other: spirulina, chlorella, nutritional yeast and brewer’s yeast, small amounts of unpasteurized beer

Calcium and Magnesium-Rich Foods: Calcium and magnesium can help with fluid retention which reduces bloating. This can also prepare the body for the menstrual phase.

✓ Collard greens, figs (dried), fish (mackerel, halibut, cod), flax seeds, kale, molasses, mustard greens, papaya, potato (with skin), pumpkin seeds, pecans, cashews, almonds, walnuts, salmon, sardines, sesame seeds, cinnamon, cumin, basil, oregano, parsley, black pepper, spinach (cooked), sunflower seeds, Swiss chard, tuna

✓ Dairy products are a good source of calcium but only have a small amount of magnesium. The prebiotic GOS aids the absorption of calcium in dairy products. However, balance between calcium and magnesium is key. Green leafy vegetables, nuts and seeds are good sources of magnesium, so consuming these daily will help balance the calcium. If this is not possible, a magnesium supplement may help. Choosing organic dairy products as much as possible is best and fermented sources such as kefir, yogurt and aged hard cheeses are preferable for digestion. They help aid the function of the intestines.

Vitamin C-Rich Foods: Vitamin C helps raise progesterone, which is important for this phase.

✓ Red and green bell peppers, chili peppers, kale, broccoli, cauliflower, tomatoes, papaya, strawberries, pineapples, mango


Testosterone Foods:

✓ Vitamin D-rich foods (such as cod, liver, egg yolks, butter, hemp seeds), oysters, shellfish, beef, beans, milk, cheese, shiitake, reishi, coconut oil, garlic, turmeric, onions

Bromelain Foods: Helps reduce the severity of cramps.

✓ Pineapple. Consume daily if needed.


Foods to Avoid:

● Alcohol, especially hard liquor and pasteurized beer. Occasional wine or unpasteurized beer is acceptable as these are real fermented foods that deliver health benefits.

● Refined foods such as white flour, white rice, white sugar, and prepared foods with chemical additives and preservatives. Look for natural foods. Many health food stores and some grocery stores have freshly-prepared, natural whole foods with plenty of vegetable options. Whole grains can replace white flour, brown rice can replace white rice, and low-glycemic sweeteners such as raw honey, maple syrup, sucanat, coconut sweetener, jaggery, date sugar or brown rice syrup can replace white sugar.

● Fast foods and junk foods – there are healthier options for all of these, including snack foods.

● Avoid caffeine. If you are a coffee drinker, try to eliminate it altogether or cut down to one cup a day. Schizandra can be very helpful for cutting back on your caffeine intake. Switch black tea to green tea which has much less caffeine. Caffeine stresses the adrenals and can contribute to blood sugar swings, similar to white sugar. This increases fatigue, anxiety and mood swings and can exacerbate hormonal issues. Teeccino caffeine-free herbal coffee is also a good substitute. Dark chocolate is allowed in small amounts and should be 70% cocoa solids or higher.


General Instructions:

● Bread Suggestions: 100% whole wheat or whole grain, sprouted grain, sourdough or gluten-free option.

● Salt: Himalayan Sea Salt which has more iodine and trace minerals than regular sea salt or table salt. Alternatively, pink or grey sea salt rather than white.

● Dairy: Always choose whole milk instead of 2%, 1% or skim. Do not waste your time with the low fat options. You need the nutrients in the fat and the cholesterol for health hormones. The calorie difference is not significant. Opt for organic milk as much as possible. Fermented dairy sources such as yogurt, kefir and aged hard cheese (especially made from raw milk) are very beneficial.

● Organic Foods: Purchase as often as possible. The less toxins in the body, the better. Many pesticides are hormone disrupters, so even though the amount on food is tiny, it is best to eat as clean as possible. Check out the Clean 15 and the Dirty Dozen from the Environmental Working Group.

● Gluten-Free: While most of the recipes are gluten-free, any gluten-containing ingredient will have a gluten-free option that can be used as a substitute. Do not go on a gluten-free diet unless you have to, as gluten-containing grains are very good for your intestinal health and because whole grains contain vitamins, minerals and fibre that help sustain blood sugar.

● Dairy-Free: Most of the recipes are dairy-free or a dairy-free option is suggested. Dairy should only be avoided if necessary due to sensitivities because it contains GOS, a prebiotic that feeds the good bacteria. It also contains cholesterol which is the building block for steroid hormones. Again, choose organic dairy products.


https://www.ewg.org/foodnews/

A great way to start the day:

● Juice of half a lemon or juice of one lime in 8oz (224 ml) of warm water with at least ½ tsp. of fresh grated ginger. Lemons and limes are both liver friendly and are prebiotics.

● Ginger is also good for the liver and is a phytoestrogen. With this simple addition to your day, you have already added two foods that are beneficial for hormone health.


Menu Plan While following the menu plan:

● In order to accommodate a life involving social and work-related events, we have included one “Your Choice” option for breakfast, lunch and dinner. This may be rearranged as you see fit. For example, if you eat dinner out a lot, you may choose to use all three of the “Your Choice” options for that meal. To maintain balance, repeat one of the breakfasts and lunches to make up the difference.

● If you are seeking a more convenient lifestyle, you may also repeat breakfasts, lunches, and dinners more than once in a week, instead of having a different one every day.

● Snacks are optional. You decide what feels right for you. Be sure to eat enough to keep your blood sugar stable. The goal is to eat enough to feel satisfied but not stuffed. The snacks listed are healthy options if you feel hungry in between meals. You are free to repeat snacks throughout the phase or borrow ideas from other phases if they are more to your liking.


Follicular Phase Recipes:


Smoothies

Please note that not all blenders can handle crushed ice or ice cubes. Check the manufacturer’s instructions.

Fermented Green Smoothie Serves 1

● 1 cup raw spinach ● 1 tbsp hemp seeds ● 1/2 tsp turmeric ● 1 tbsp ground flax seed ● 1/2 crushed ice, or 1/2 cup cold water (to adjust

consistency) ● 1/2 cup sauerkraut ● 1 tsp arame ● 1/2 tsp schizandra powder ● Juice of 1 orange ● 2 tsp raw honey

Put all the ingredients in a blender and blend until smooth. Ingredients can be adjusted to taste.


Power Protein Smoothie Serves 1

● 1 serving protein powder (unsweetened whey concentrate, hemp or rice powder) ● 1/4 ripe avocado, peeled ● 1/4 tsp cinnamon ● 1/4 tsp turmeric ● 1 1/2 tsp maca root powder ● 1 banana ● 1 tsp raw honey ● Juice of one orange ● 2 tsp chia seeds ● 1/2 cup water, or 2/3 cup crushed ice ● 1/4 cup milk kefir or coconut kefir ● 1/2 tsp schizandra powder

Put all the ingredients in a blender and blend until smooth. Ingredients can be adjusted to taste.

Kombucha Pear Smoothie Serves 1

● 1 cup kombucha ● 2 tsp chia ● 1 pear, cored but not peeled, cut into pieces ● 1/4 cup wild blueberries, frozen ● 2 tsp maple syrup ● 1 banana ● 1/4 cup strawberries ● 1/4 tsp cinnamon

Place all of the ingredients in a blender and blend. Pour into a tall glass and serve. Ingredients can be adjusted to taste.


Breakfast

Baked Veggie Frittata Serves 1

● 1 cup broccoli, cut into small pieces ● 1/2 cup yellow bell peppers, seeded and cut into small pieces ● 1 tbsp onion, chopped ● 1/2 cup zucchini ● 1 tsp butter or coconut oil ● 2 large eggs ● 1 tbsp heavy cream or full-fat coconut milk ● 1 tbsp chopped parsley ● 1/4 tsp sea salt ● 1/8 tsp black pepper

Preheat oven to 350°F and grease a 9-inch square glass pan with butter or coconut oil. Lightly steam the broccoli, peppers, onion and zucchini for 4 minutes. Whisk together eggs, cream or coconut milk, parsley, salt, and pepper. Stir in the vegetables and mix. Pour the mixture into baking dish and bake for about 35 minutes until set. Go around the edge of the frittata with a knife and loosen from the edge. Let the frittata cool for 15 minutes and serve. Can be made a day ahead and reheated.


Maca Green Lentil Dahl Serves 1

● 1 tbsp olive oil or coconut oil ● 1/4 cup medium onion, chopped ● 1 clove garlic, chopped ● 1 tsp fresh ginger, peeled and

grated ● 1/2 tsp curry powder ● 1/4 tsp ground cumin ● 1/4 tsp ground turmeric ● 1 large carrot, washed and sliced

● 1/2 cup dried green lentils, rinsed and sprouted (if possible)

● 1/2 cup full-fat coconut milk ● 1/2 cup bone broth or vegetable

broth ● 1/2 cup zucchini, cut into half

slices ● Sea salt and black pepper to taste

Place a large saucepan on the stovetop on medium heat. Add the oil and onions and lightly cook until translucent. Add the garlic, ginger, cumin, turmeric and curry. Stir. Add the carrots and cook for 2 minutes. Add the coconut milk, broth and lentils. Bring to a boil and lower to a simmer. Cook until the lentils are soft. Add the zucchini and cook until it is heated through (1-2 minutes). Season with sea salt and pepper. Serve.

This will keep for several days in the refrigerator and can also be kept in the freezer, so extra can be saved for future meals.


Fruity Granola Yogurt Parfait Serves 1

● 1/4 cup natural granola ● 1/2 cup full-fat yogurt or coconut yogurt ● 1/8 tsp pure vanilla ● 1 tbsp maple syrup ● 1/2 cup raspberries or berries of choice

Place the granola into the bottom of a clear glass or jar. Add the yogurt, vanilla and maple syrup. Mix. Sprinkle the raspberries or berries on top. Serve.

Steel Cut Oats with Strawberries Serves 1

● 1/2 cup steel cut oats ● 1 cup water ● 1/4 tsp cinnamon or nutmeg ● Pinch sea salt ● 1 cup fresh strawberries ● 1/2 cup milk (whole dairy milk, preferably organic, almond or coconut) ● 1 tbsp maple syrup

Rinse the steel cut oats and put them in a small pot. Add water, cinnamon, sea salt and bring to a boil. Lower to a simmer and cook for 20 minutes or until water is absorbed. Remove from the pot and place in a bowl. Top with milk, maple syrup and strawberries.


Salads

Purple Kale Salad Serves 1

● 2 cups purple kale*, washed ● 1 celery stalk, chopped ● 2 tbsp red onion, cut into half circles ● 1/4 cup chopped cashews (can be lightly toasted if desired) ● 1 tbsp parsley ● Yogurt dressing – enough to cover the kale

Trim the kale and tear into pieces suitable for a salad. Add the celery, red onion, and parsley. Mix well. Add the yogurt dressing and mix. Allow the salad to sit for an hour before eating to soften the kale. Chopped cashews can be added to make it more substantial and for extra grounding. Season to taste.

*Green Kale or Black Kale can also be used

Yogurt Dressing

● 1/2 tsp raw honey ● 1/4 cup full-fat organic yogurt ● 1 tbsp olive oil or rice bran oil ● 1 tbsp lemon juice ● 1 small clove garlic, chopped ● 1/8 tsp dry mustard powder ● 2 tsp fresh dill ● Sea salt and black pepper to taste

Mix all the salad dressing ingredients together.


Mixed Green Salad Serves 1

● 2 cups romaine or leaf lettuce ● 1 cup spinach leaves or mixed greens

Vegetable options:

● 1 carrot, peeled and grated ● 1 celery stalk, sliced ● 1/2 cup English cucumber slices ● 5 cherry tomatoes, cut in half ● 1/4 cup broccoli ● 1/4 cup cauliflower ● 1 stalk green onion, chopped

Other options:

● Raw milk cheddar (optional) ● Cultured vegetables (optional) ● Sauerkraut (optional)

Place the lettuce, spinach and your choice of options in a bowl. Mix all of the ingredients for dressing in a measuring cup and whisk together. Pour on salad ingredients and toss just before serving. Dressing can be made ahead of time and kept in the refrigerator for several days.

Balsamic Vinaigrette

● 2 tbsp olive oil or sunflower oil ● 1 tbsp aged balsamic vinegar or apple cider

vinegar ● 1 tbsp kefir or yogurt (or coconut yogurt) ● 1/2 tsp raw honey, maple syrup or coconut

sweetener ● 1 small clove garlic, chopped (optional) ● Fresh herbs of choice: basil, dill, parsley, cilantro ● Sea salt and pepper

Mix all the dressing ingredients together.


Crab and Avocado Salad Serves 1

● 1/4 lb or 112g cooked crab* ● 1/2 ripe avocado ● 1 cup baby greens ● 1 green onion, chopped ● 5 cherry tomatoes, cut in half ● 1/4 cup chopped pecans

Combine all ingredients for the marinade in a bowl and whisk. Pour cilantro marinade over crab (if using thawed frozen shrimp, drain well). Stir to coat. Cover and refrigerate for at least 1 hour (2-3 hours are preferable). Wash and dry lettuce. Cut avocado into bite-size wedges and toss over lettuce with green onion and tomatoes. Place the lettuce, avocado, green onions, tomatoes and pecans on a plate. Top with marinated crab, making sure to get all of the dressing. Serve.

*Cooked shrimp can be used in this recipe instead of crab. If using fresh shrimp, cook in boiling water for five minutes. Remove from water and let cool. Make sure the shrimp are de-veined.

Cilantro Marinade

● 1 tbsp fresh lime juice ● 1 tbsp olive oil ● 1 small garlic clove, chopped ● 1/4 cup fresh cilantro, chopped ● Sea salt and black pepper to taste


Lunch

Poached Chicken Breast with Veggies Serves 1

● 1 medium carrot, sliced ● 1 celery stalk, sliced ● 1 garlic clove, peeled ● Spring water ● Juice of half a lemon ● 1/4 tsp sea salt ● 1 tsp fresh thyme ● 1 boneless, skinless chicken breast ● 1 cup broccoli, cut into 1-2 inch pieces ● 1 cup green beans, cut into 1-2 inch pieces ● Sea salt (if needed) and black pepper to taste

Place the carrot, celery, garlic, lemon juice and sea salt in a saucepan (with tall sides). Cover with a half inch of spring water. Bring to a boil on high heat. Add the

chicken breast and return to a boil. Cook for about 4 minutes. Cover and remove from the heat. Let stand until chicken is cooked through, about 10-15 minutes. Flip the chicken after 5 minutes. Remove chicken, carrots and celery from the poaching water. Return the pot with the poaching liquid to the stove and bring to a boil. Add the broccoli and beans and cook for 5 minutes or until soft. Place the chicken, carrots and celery on a plate. Pour the broccoli, beans and poaching liquid on top. Season to taste with sea salt and pepper. Serve.


Spicy Veggie Pita Serves 1

● 1 small onion, cut into rings ● 2 tsp olive oil ● 2 tbsp water ● 1 6-inch whole grain or gluten-free pita, cut in half ● 3 tbsp hummus ● 1 tsp horseradish ● 1 romaine lettuce leaf, chopped into pieces ● Assortment of chopped carrots, red pepper, celery or cherry tomatoes

Place olive oil and onion in a small saucepan with water. Cover and cook the onions on low heat until caramelized and brown. Stir frequently to prevent them from burning. Mix the hummus and horseradish together and spread on half of the pita. Add the onions, the lettuce leaf and some of the vegetables. Season with sea salt and pepper. Fold the other half of the pita on top. Serve.


Dinner

Sweet Potato and Cauliflower Stew Serves 1, so make double if having for lunch the following day.

● 1 cup cauliflower, cut into small 2 inch pieces ● 1/4 medium white onion, chopped into 1/2 inch pieces ● 1 clove garlic, chopped ● 1/2-inch fresh ginger, peeled and grated ● 1/2 tbsp olive or rice bran oil ● 2 carrots, sliced into thin rounds ● 1 tsp curry powder ● 1 cup, sweet potatoes, cut into 1-2 inch pieces ● 1/2 cup vegetable broth or bone broth, salt-free or low sodium (if purchasing) ● 1 cup kale, chopped ● 1/2 cup cooked chickpeas (or 1 can, drained and rinsed) ● 1 fig or 4 pitted dates, chopped ● Sea salt and freshly ground black pepper ● 2 tbsp fresh parsley, chopped

Place a saucepan on medium heat. Add the olive or rice bran oil and onions and sauté until slightly translucent. Add the sweet potatoes and garlic and cook for about 2 minutes. Add the broth, kale and curry powder. Stir. Add the cauliflower and dates or figs. Bring to a boil and lower to a simmer and cook until cauliflower and sweet potatoes are soft. Add the chickpeas and let cook just to heat them. Season with sea salt and pepper to taste. Remove from heat and add the parsley.


Yukon Gold Potato and Red Lentil Stew Serves 1, so make double if having for lunch the following day.

● 2 tsp olive oil ● 1/4 cup white onion, chopped ● 1 clove garlic, chopped ● 1 large Yukon Gold potato, cut into 1-inch cubes (do not peel) ● 1 large celery stalk, sliced into 1/2-inch pieces ● 1/4 cup red lentils, rinsed ● 1 cup vegetable broth ● 1/2 cup water ● 5 cherry tomatoes, pureed ● 1 tsp dried rosemary ● 1 tbsp lemon juice ● Sea salt and black pepper to taste ● 1/4 cup navy beans, canned, salt-free, rinsed ● 1 tbsp yogurt, kefir or coconut kefir or kimchi

Sauté the onions in the olive oil in a soup pot over medium heat until they are slightly translucent. Add garlic, lentils, potatoes, celery, and rinsed red lentils and mix. Stir for 1 minute. If the vegetables start to stick to the pan, add a little broth. Add in all of the broth, lemon juice, pureed cherry tomatoes and dried rosemary. Bring to a boil and lower to a simmer. Add sea salt and pepper to taste. Cover and simmer for 35-40 minutes. Add the navy beans and simmer for another 10 minutes. Top with yogurt or kimchi. Serve. Freeze any remaining stew for a quick and easy meal.


Baked Fish with Tomato and Broccoli Serves 1

● 2 tsp olive oil ● 1 white fish fillet, such as halibut or cod ● 1 clove garlic, chopped ● 1 cup diced tomatoes (salt-free) ● 1 cup broccoli ● 1 tbsp lime juice ● 1 tsp raw honey ● 1 tsp arame ● Freshly ground black pepper to taste ● 1 tbsp parsley, chopped

Preheat oven to 400°F. Mix the tomatoes, 1 tsp. olive oil, garlic, broccoli, honey, lime juice, arame and parsley together in a saucepan and place on the stove on medium heat. Cook the mixture for about 2 minutes. Season with pepper to taste. Meanwhile, grease a baking dish with the remaining olive oil. Place the fish fillets evenly on the baking dish. Pour the tomato mixture over the fish. Cover and bake for 15 minutes or until the fish is cooked.


Baked Thai Beef Serves 1

● 3-5oz (112-140g) broiled top sirloin beef ● 1/2 cup raw snow peas ● 1/2 cup raw sweet red pepper, sliced ● 1/2 cup carrots, sliced ● 1 tsp tamari sauce ● 1 tbsp fresh cilantro or 1 tsp. dried cilantro ● 1/2 tbsp natural creamy peanut or cashew butter ● Black pepper to taste ● 1/8 tsp non-GMO cornstarch or tapioca starch ● 1 tsp olive, rice bran or sesame oil ● 1/2 cup fresh pineapple chunks ● 1 cup cooked brown rice (see page 27 for cooking instructions) ● 1/4 cup sauerkraut or kimchi

Preheat the oven to 400°F. Cut beef into strips. Place beef in a baking dish. Add snow peas, peppers and carrots on top of beef. In a small bowl, mix together tamari sauce, oil, cilantro, black pepper, peanut butter and cornstarch or tapioca starch. Pour mixture over the beef and vegetables. Cook for 30-35 minutes, or until beef and vegetables are done. Top with sauerkraut or kimchi before serving.

*Tip: Triple this recipe and freeze to take out for another night when you know you'll be home late. Freeze in an airtight container and defrost overnight in the refrigerator.


Chicken with Miso Marinade Serves 1

● 1 boneless, skinless chicken thighs ● 2 tsp non-GMO unpasteurized miso ● 1 tbsp mirin vinegar or apple cider vinegar ● 1/2 tsp tamari or coconut aminos ● 1 large clove garlic ● 2 tsp grated fresh ginger ● 1/3 cup onions, chopped ● Black pepper ● 2 cups steamed vegetables ● 1 cup cooked brown rice* (cooked ahead of time – even the day before, if needed)

Mix the marinade ingredients (miso, garlic, ginger, vinegar and pepper) in a bowl large enough for the chicken to marinate in. Add the chicken thighs, ensuring that each piece is covered with the marinade. Extra water can be added if needed to cover the chicken. Place a piece of plastic wrap on top of the chicken, pressing it flat against the meat. Another option is to pour the marinated chicken into a large plastic Ziploc bag.

Squeeze out the air before zipping it.

Let the meat marinate in the refrigerator for at least two hours (or overnight, if desired). Remove the chicken from the marinade and sauté or grill it. If sautéing, add 1 tbsp. of olive oil to the pan with 1/2 cup chopped white onion. Cook the chicken for 4-6 minutes on each side. Water can be added to the pan if the chicken starts to stick or to prevent the onions from being overcooked. Cut thighs in half to make sure they are cooked thoroughly before removing from pan. While the chicken is cooking, steam your choice of vegetables and set aside. Add the rest of the marinade to the pan with the brown rice and vegetables and heat through. Remove the pan from heat. Slice the chicken into strips and serve with vegetables and rice.


*Tip: The good bacteria and beneficial organisms in miso are lost when it is cooked. Fermenting soybeans, as has happened with miso, helps break down the protein and phytonutrients, making the nutrients more bioavailable and the beans more digestible. Even though the organisms are lost, the extra digestibility and increased availability of nutrients remains. If you want to benefit from some of the organisms, do not add all of the marinade to the frying pan when reheating the rice and vegetables. Instead, add the rest of the marinade after the vegetables and rice have been removed from the heat.

To cook brown rice: Rinse rice and place in a pot with a ratio of 2 parts water to 1 part rice (such as 4 cups water to 2 cups rice). Add sea salt if desired. Bring to a boil then lower to a simmer. Cover with a lid and cook for 40 minutes. Remove from the heat and rinse the rice. Store in an airtight container in the refrigerator until ready to use (keeps for 2-3 days).

*Tip: Add extra water to the pot when cooking the rice. Adding extra water prevents the rice from getting burnt. Normally, with a 2:1 ratio of water to rice, the rice is done when all of the water is absorbed. If the temperature is not just right when simmering for 40 minutes, the water may get completely absorbed and the rice can burn. An extra cup of water prevents that from happening. The rice is done when it reaches your preferred texture. The longer it cooks, the softer it gets. Rinsing after it is cooked prevents it from being sticky.


Pasta Faggioli and Turkey Sausage Serves 1

● 1/2 small onion, diced ● 1 medium carrot, sliced into half moons ● 1 rib celery, sliced ● 1/8 tsp black pepper ● 1 clove garlic, minced ● 1/4 tsp dried rosemary ● 1/4 tsp dried thyme ● 1/2 cup cannellini beans, rinsed ● 1/2 cup canned or fresh tomatoes ● 1 cup vegetable or chicken broth ● 1 cup penne, or other small, whole grain pasta (quinoa or

brown rice pasta for gluten-free) ● Parmesan cheese or dairy free alternative (optional) ● 1 4-inch turkey sausage per person ● Optional: Serve with 1/4 cup kimchi

Preheat oven to 350°F. Place the sausage on a rack with a pan underneath. Bake for 30 minutes. In large pot, sauté vegetables over med-low heat, sprinkling with water as needed for 8-10 minutes. Add pepper, garlic, herbs, beans and tomatoes with liquids. Stir and cook 3-5 minutes more. Add stock and pasta, and simmer until the pasta is tender - 7-10 minutes. Cut the turkey sausage into the soup and serve with parmesan cheese (optional). Top each serving with optional 1/4 cup of kimchi.


Miscellaneous

Hot Maca Chocolate Drink ● 1 tbsp raw cacao powder ● 1/2 to 1 tbsp raw maca powder ● 1 tbsp high antioxidant fruit powder, such as maqui berry, acai berry, goji berry or

pomegranate* ● 1 cup organic whole milk, coconut milk or almond milk ● 1-2 tbsp of your favorite whole sweetener such as raw honey, stevia, coconut or

coconut sugar or maple syrup

Mix all ingredients in a blender until smooth. Transfer to a small saucepan and heat until it starts to bubble. Remove from heat and pour in a glass. Serve.

*high antioxidant fruit powders can be a single fruit or a combination, based on your preference. They should be pure with no added ingredients and freeze dried to maintain nutritional content. This beverage can be turned into a dessert by spooning some over your favourite ice cream and topping with fresh berries.

For a raw food option, use raw milk (if available to you) or make your own almond milk and use the raw cocoa powder and raw honey as the sweetener. When heating, keep the temperature to under 118°F or 47°C

to maintain the enzymes.

Freeze dried fruit powders maintain enzymes in a dormant state, and are reactivated when liquid is added, so they are considered raw until heated. A savory version can be created using powders that incorporate the use of vegetables and green foods. Green foods like spirulina, chlorella or wheatgrass have a strong flavour that you may not like, so be sure to experiment in order to determine the right taste for you or work with milder vegetables.


Make Your Own Almond or Coconut Milk

Note: You will need a nut bag for straining the milk, which can be purchased at a health food store or online (Amazon).

● 1 cup raw almonds or shredded, unsweetened, sulfite-free coconut ● 2 cups spring water for soaking nuts or coconut ● 2 dates (optional)

● 1/2 tsp vanilla (optional) Soak the almonds in water overnight or for at least 6 hours, or soak the coconut for 2 hours. Blend the 2 cups of water, almonds or coconut and dates until well-blended and almost smooth. Strain the blended almond or coconut mixture using a nut bag. Homemade raw almond or coconut milk will keep well in the refrigerator for 3-4 days or it can be frozen if you want to make a bigger batch.

Fermented Chocolate Treat If fermentation is not your thing, this recipe still makes a delicious treat. Just melt the chocolate as described below and add all of the ingredients except for the spring water to a food processor and process. Follow the directions for making the balls.1 tbsp chia

● 1 1/2 cups raw almonds ● 2 tbsp hemp seeds ● 1/2 cup coconut, shredded, unsweetened, sulfite-free ● Spring water ● 3 tbsp whey (drained from yogurt*) or sauerkraut juice ● 1-2 tbsp raw honey (or to taste) ● 100g dark chocolate bar (70% cocoa solid or higher) ● 1 tbsp coconut oil or butter ● 1/8 tsp pure vanilla


For rolling the balls:

● Shredded, unsweetened, sulfite-free coconut ● Sucanat, ground in a coffee grinder

Optional:

● 1/8-1/4 tsp cinnamon ● or ● 3-4 drops food grade essential oil peppermint

Place the almonds, hemp seeds and coconut in a 1 litre or 1 quart Mason jar. Add spring water, just to cover. Add the whey or sauerkraut juice and place the lid on the Mason jar. Screw the lid on tightly and let the mixture ferment at room temperature for 12-24 hours.

To prepare: Drain the mixture through a nylon sieve. The mixture should remain wet because if it dries, beneficial bacteria will be lost.

Create a double boiler by adding some water to a small pot and resting a bowl on top of it. Add the chocolate and coconut oil or butter to the bowl and place the pot over low heat to melt. Put the almond mixture and the honey in a food processor and process until everything is a fine particle. Mix the melted chocolate and coconut oil or butter together and add to the food processor with the vanilla and process again. Depending on how much honey was added and how dry the mixture is, you may be able to roll the balls right away. If not, place the mixture in a bowl and cover. Put it in the refrigerator to chill for half an hour or until it is firm enough to roll. Roll the mixture into 3/4 - 1 inch balls. Roll in shredded coconut or powdered sucanat. Place on a plate and serve or put in a container with a lid and store in the refrigerator or freezer. Remember that these have live good bacteria so they should not be left at room temperature for more than a couple of hours.

For different flavours, add cinnamon to the sucanat when rolling the balls or add the essential oil peppermint (food grade) to the mixture before rolling.

*In order to drain whey from yogurt, it has to be natural. If the yogurt that you usually buy tends to have visible liquid after it sits in the fridge for a while, then it is natural yogurt. Coconut yogurt does have some gums added which may make it difficult to strain out the whey, but it is worth a try if you cannot use dairy yogurt. Sauerkraut juice also works and does not taste much like cabbage. Any cabbage taste will be masked by the chocolate.


Apple Sauerkraut Chutney ● 2 tbsp water ● 1/2 cup white onions, chopped ● 1 tsp dried rosemary or thyme (or 2 tsp fresh) ● 2 Granny Smith apples ● 1-2 tbsp organic sugar, sucanat, coconut sweetener, maple

syrup or honey ● Black pepper to taste ● 1 cup sauerkraut

Place the water, onions and herb (if using dried) in a small pot and cook over low heat. Meanwhile, peel the apples and grate them with a cheese grater (using the side with the large holes) right into the pot. Mix the apples and onions together and bring the mixture to a boil. Lower to a simmer and cook until the apple is soft and the excess moisture is cooked out. While it is cooking, add the sugar and black pepper. Once the apples are cooked, remove them from the heat and add the sauerkraut if serving warm with a meal. Otherwise, transfer to an airtight container and store in the refrigerator. Use as a condiment or a dip with your favourite snacks.

Tip: Mix the chutney with yogurt cream cheese or coconut yogurt cream cheese – made by straining the yogurt through a tight mesh cloth to drain out the whey and thicken the yogurt into cheese. This provides two types of fermented foods in one recipe and it is absolutely delicious.


Fermented Salsa This is an easy way to add some fermented goodness to your salsa. The recipe below is a raw salsa, which adds enzymes to can aid digestion. If you are in a hurry, buy your favourite salsa and add the sauerkraut to it. It may sound weird but it tastes great.

● 1 pint cherry tomatoes (about 2 1/2 cups), chopped ● 1/2 cup orange bell pepper, chopped (or red or yellow bell

pepper) ● 1 tbsp jalapeno pepper, chopped ● 1 tbsp garlic, chopped ● 1/2 cup white onion, chopped ● 1 – 2 tbsp fresh cilantro, chopped ● 1 tsp. lime rind ● 1-2 tbsp rind juice ● Sea salt to taste ● Black pepper to taste (optional) ● 1/2 cup sauerkraut, chopped

Place all of the ingredients in a bowl and mix. Season with sea salt and pepper (if using) to taste. Place in a jar with a lid and store in the refrigerator.

To make a more traditional cooked salsa, place all the ingredients except the sauerkraut in a small saucepan and bring to a boil. Lower to simmer and cook until vegetables are soft (about 10 minutes). Remove from the heat and let cool. Adjust seasoning to taste if needed. Add the sauerkraut and mix. Transfer to a jar with a lid and store in the refrigerator.


Ovulation Phase Recipes:


Smoothies

Grapefruit Smoothie Serves 1

● 1 grapefruit, juiced ● 1/2 cup frozen blueberries

● 1/4 cup frozen strawberries ● 1/4 cup frozen peaches

● 1/2 tsp. schizandra ● 1 tsp chia seeds

Juice the grapefruit and pour through a strainer into a blender. Add the rest of the ingredients and blend. If it is too thick, add some spring water.

Spinach, Coconut and Grape Smoothie Serves 1

● 1 tbsp hemp seeds ● 1/4 cup dried, shredded, unsweetened coconut, sulphite-free ● 1 cup green seedless grapes ● 1 cup spinach ● 1/4 cup full-fat yogurt or coconut yogurt ● 2 tsp. maple syrup ● 1 tsp arame ● 2/3 cup water or ice chips

Place all of the ingredients in a blender and blend.


Apple Pear Smoothie Serves 1

● 1 Granny Smith apple ● 1 pear ● 1 small avocado ● 1 kiwi ● 1 tbsp lime juice ● 2 tsp raw honey ● 1 tsp flax seeds ● 1 tsp arame ● 1/4 cup sauerkraut ● 2 tsp maca powder ● 2/3 cup water or ice chips

Juice the apple and pear, then add the juice to your blender along with the avocado, spinach leaves and any of the extra ingredients that you want. Blend until smooth. Pour, sip and love. This is going to make you feel beautiful!


Protein Berry Smoothie

Serves 1

● 1 cup milk of choice (whole organic dairy, coconut milk, almond milk)

● 1/4 cup protein powder (rice, hemp, fermented soy or concentrate whey – all should be unsweetened)

● 1 tsp chia seeds ● 2 tsp maple syrup or coconut sweetener ● 1/4 cup frozen blueberries ● 1/4 cup frozen strawberries ● 1/4 cup frozen raspberries or peaches ● 1/2 tsp. schizandra ● 1/4 cup milk kefir or coconut kefir



Breakfast

Brown Rice Spiced Porridge Serves 1

● 1/2 cup brown rice, cooked ● 1/2 cup milk of choice (whole, organic dairy, coconut milk or almond milk) ● 4 pitted dates, chopped ● 1/8 tsp cinnamon ● 1/8 tsp nutmeg ● 1 egg ● 1/8 tsp pure vanilla ● 1/2 tbsp butter or coconut oil ● Maple Syrup to drizzle on top ● Serve with fresh berries

Mix the rice, milk, dates, cinnamon and nutmeg together in a saucepan. Bring to a boil and lower heat to simmer. Cook for 20 minutes. Beat the egg in a small bowl. Take some of the hot rice mixture and warm up the egg by mixing them together. Pour into the saucepan with the rest of the rice mixture and add butter and vanilla. Cook for 1-2 minutes. Drizzle the maple syrup on top and serve with fresh berries.


Steel Cut Oats with Blueberries and Pistachios Serves 1

● 1/2 cup steel cut oats ● 1 cup water ● 1/4 tsp cinnamon or nutmeg ● Pinch sea salt ● 1/4 cup fresh blueberries ● 1 banana, peeled, sliced ● 2 tbsp raw pistachios, chopped ● 1/2 cup milk (whole dairy milk, preferably organic,

almond, coconut) ● 1 tbsp maple syrup

Rinse the steel cut oats and put them in a small pot. Add water, cinnamon, sea salt and bring to a boil. Lower to a simmer and cook for 20 minutes or until water is absorbed by the oats. Pour into a bowl. Top with milk, maple syrup, blueberries and pistachios.

Breakfast Energy Bars ● 3/4 cup pecans, chopped ● 1 cup gluten-free oats ● 1/3 cup hemp seeds ● 2 tbsp ground chia seeds ● 1/2 cup dried golden berries, dried cranberries (fruit-sweetened) or dried goji

berries. ● 2 cups brown rice crisps (Nature’s Path) ● 1/4 cup sucanat ● 1/2 cup honey ● 1/2 cup butter or coconut oil ● 1/2 tsp sea salt ● 1 tsp vanilla extract


Preheat the oven to 275°F. Process the oats in a food processor. Put the oats, brown rice crisps, nuts, hemp seeds, ground chia seeds and dried fruit of choice in a bowl.

Put the butter, sucanat and honey in a small saucepan and bring to a boil and lower to a simmer. Cook for about 2 minutes or until the mixture reaches a temperature of 230°F. use a thermometer to determine when the right temperature is reached.

Remove from the stove and immediately add the vanilla and sea salt. Stir to stop the cooking process. Pour over the ingredients in the mixer bowl and stir together with a spoon. Line 8-inch square with parchment paper or plastic wrap. Scrape the mixture into the pan and spread evenly over the bottom. Use the bottom of a measuring cup to press the mixture down flat and even. Chill in the refrigerator for at least an hour. Once cool, take the square out of the pan and cut into 16 pieces. This can be stored in an airtight container in the refrigerator.

Note: For an alternative, add 2 tbsp raw cocoa.

.


Soups

Spicy Black Bean and Tomato Soup Serves 3 (makes enough for lunch the next day and for one serving to be frozen for future use)

● 1 tbsp olive oil ● 3/4 cup onion, chopped ● 1 large clove garlic, chopped ● 1/2 fresh jalapeno, chopped into tiny pieces (more

can be added if desired) ● 1-2 tsp dried cumin powder ● 1 can (14oz) salt-free, cooked canned black beans ● 1 can (14oz) salt-free diced tomatoes ● 2 cups black or green kale, chopped ● 2 cups zucchini, sliced and cut in half ● 2 tbsp fresh cilantro, chopped ● 2 tbsp green onion, chopped ● Sea salt and pepper to taste

When serving, for each bowl of soup:

● 2 tbsp. grated, raw milk, aged cheddar cheese or dairy-free alternative ● 2 tbsp full-fat yogurt or coconut yogurt

Place a medium saucepan over medium-high heat. Add the onions and lightly sauté until slightly translucent. Stir in garlic, jalapeno and cumin. Cook for about 1 minute. Add the beans, tomatoes and kale. Stir and cook for 5 minutes. Add the zucchini and cook for another 3 minutes. Season with sea salt and pepper. Serve the soup in a bowl and top with yogurt and cheddar cheese.


Miso Vegetable Soup with Garlic Shrimp Serves 1

● 1/2 tbsp olive oil ● 6 shrimp, frozen and peeled ● 1 clove garlic, chopped ● 1 tbsp parsley, chopped ● 1/4 tsp turmeric ● Sea salt and pepper to taste ● 1 1/2 cups water ● 1/2 tbsp arame or toasted nori ● 1/2 cup bok choy, chopped

● 1 green onion, chopped ● 1 tbsp lemon or lime juice ● 1 tbsp white or red miso paste ● 1 cup Mung bean noodles or

chickpea noodles (or other suitable whole food noodle)


Cook the noodles ahead of time according to the instructions on the package. Set aside. Heat the olive oil in a medium saucepan over medium heat. Add the shrimp, garlic, parsley, and turmeric. Lightly sauté. Remove from heat and season with sea salt and pepper. Remove the shrimp from the pan and set aside. Add the water and arame or nori to the saucepan and simmer for 5-7 minutes. Add the vegetables and lightly cook. Remove from heat and add the shrimp, noodles and lime or lemon juice. Add the miso paste last and adjust the taste to your liking. Serve.


Salads

Roasted Vegetable Salad Serves 1

● 1 cup butternut squash, peeled, cut into cubes ● 1 parsnip, sliced ● 2 tbsp onion, chopped ● 1/4 large red pepper, sliced ● 1 clove garlic, chopped ● 1 1/2 cup spinach leaves, chopped ● 1/2 tsp dried oregano ● 1-2 tbsp olive oil ● 1/2 tbsp balsamic vinegar ● Sea salt and pepper to taste

Preheat oven to 400°F. Place the squash, parsnips, onion, red pepper, garlic and oregano in a baking dish. Add 1 tbsp. of the olive oil and toss to coat. Spread evenly over the bottom of the dish. Bake 30-40 minutes or until vegetables are soft, stirring occasionally. Spoon into a large bowl. Add spinach, balsamic vinegar and the rest of the olive oil. Toss and season with sea salt and pepper to taste. Serve.


Bean and Arugula Salad Serves 1

● 2 cups arugula, chopped ● 1/2 cup radicchio, chopped ● 1/2 cup cooked adzuki beans, drained and rinsed ● 1 tbsp fresh parsley, chopped ● 1 carrot, sliced ● 1/4 cup Brazil nuts, chopped ● 1 orange, peeled, sliced and cut into wedges

Dressing

● 2 tbsp olive oil ● 2 tsp apple cider vinegar ● 1/2 tsp raw honey ● Sea salt and pepper to taste

Put the arugula and radicchio on a plate and place the beans, parsley, carrot, Brazil nuts and orange slices on top. To make the dressing, put all of the ingredients in a small bowl or glass jar. Whisk and pour over the salad. Toss and serve.


Tabbouleh Serves 1

● 1/2 cup of dry whole wheat

bulgur or quinoa ● 2 cups water ● 1/2 bunch of curly parsley ● 1 green spring onion ● A few leaves of fresh mint ● 1 medium tomato

● 1/2 large lemon ● 1 1/2 tbsp of extra virgin olive oil ● 1/2 tsp of cumin ● Salt and pepper to taste ● 2 Romaine lettuce leaves, torn

Cook quinoa or bulgur and let stand. Chop parsley, spring onion, and mint leaves into small bits and put in a large bowl. Chop tomatoes and add to parsley mix. To make dressing, squeeze the juice of the lemon into a small bowl, add olive oil, cumin, salt and pepper and whisk. Add dressing and cooked quinoa to parsley mixture and toss. Chill in refrigerator before serving. Place torn lettuce leaves on a plate and top with tabbouleh and serve.

To cook quinoa or bulgur: Rinse the quinoa or bulgur in a sieve. Place in a pot with two cups of water and a pinch of sea salt. Bring to a boil and lower to a simmer. Let cook for 15 minutes until fluffy. Remove from heat and rinse in sieve again. Set aside until ready to use.


Quinoa Almond Salad with Dill Serves 1

● 1/2 red pepper, chopped into small pieces ● 1 green onion, chopped ● 1 large celery stalk, sliced ● 1 1/2 tbsp fresh dill or parsley, chopped ● 1/2 cup dry red quinoa (any quinoa is fine) ● 1/4 cup lightly roasted almonds, ground* ● 1 1/2 tbsp olive oil ● 1/2 tbsp apple cider vinegar or aged balsamic vinegar ● 1/8 tsp raw honey ● 1/8 tsp mustard powder ● 1/2 tsp garlic, chopped ● Sea salt and pepper to taste

Rinse the quinoa and place in a small saucepan with 1 cup of water and a pinch of sea salt. Bring to a boil. Cover and lower to a simmer for 15 minutes or until all of the water has been absorbed into the quinoa. Remove from the stove and rinse the quinoa in a sieve. Place in a bowl and add the ground almonds, red peppers, green onions, celery and dill or parsley. Mix the oil, vinegar, honey, mustard powder, garlic, sea salt and pepper together in a small bowl and pour over the quinoa and vegetables. Mix thoroughly. Taste and adjust the flavor to your liking. This includes adjusting the amount of vinegar. Serve as a side for dinner or take to work for a quick healthy lunch.

*To roast the almonds: Preheat the oven to 300°F. Place the almonds on a tray and bake for 12-14 minutes. Remove from the oven and let cool for about 10 minutes before processing in a food processor to a fine crumb.


Brown Rice and Broccoli Salad Serves 1

● 1/2 cup cooked brown rice ● 1 cup broccoli, cut into small pieces ● 1 carrot, grated ● 1 celery stalk, sliced ● 1 green onion, chopped

Red Pepper Dressing

● 1 tbsp apple cider vinegar ● 2 tbsp olive oil ● 1/2 roasted red pepper ● Sea salt and pepper to taste ● 1 tbsp fresh parsley

To make the dressing: Place all of the ingredients in a blender or food processor and puree.

To make the salad: Place the rice, broccoli, carrot, celery and green onion in a bowl. Add the dressing and toss. Serve.


Dinner

Maple Glazed Salmon Serves 1

Note: Salmon can be baked instead of grilled, if desired

For the Glaze:

● 1 tbsp maple syrup ● 3/4 tbsp mustard such as whole grain, yellow or Dijon ● 1 tsp apple cider vinegar ● 1/2 tsp fresh thyme, chopped ● 1/8 tsp sea salt (or to taste) ● 1/8 tsp pepper (or to taste)

For the Fish:

● 1 (6-ounce or 180g) wild Alaskan salmon fillet ● Coconut oil or olive oil ● Sea salt and pepper

Place the maple syrup, mustard, apple cider vinegar and thyme in a small saucepan. Heat on medium-high and bring to a boil. Remove from the stove and let cool. Season the salmon fillet with salt and pepper. Brush the grill with oil and grill the salmon on one side for 3-5 minutes. Flip over and cook for another 3-5 minutes or until the salmon is cooked and flakes with a fork. Place on a plate and brush on the glaze. Serve.


Crab Cakes Serves 1-2

● 1 tbsp full-fat yogurt ● 1/8 cup whole grain breadcrumbs (or gluten-free if needed) ● 6oz or 180g crab meat ● 1/2 egg* (beat a whole egg in a small bowl and divide in half) ● 1 tsp lemon juice ● 1/2 tsp Sriracha sauce ● 1 tbsp fresh parsley, chopped ● 1 green onion, chopped ● Sea salt and pepper to taste ● 1 tbsp olive oil

Mix the yogurt and breadcrumbs together and set aside for 15 minutes to soften. Put the breadcrumb mixture, crab meat, egg, lemon juice, Sriracha sauce, parsley and green onions in a bowl. Season with sea salt and pepper. Mix together and form into 2-4 patties, depending on the desired size. Heat a skillet on medium and add the olive oil. Place some of the patties (depends on what fits) in the skillet. Cook for 5 minutes on one side or until golden brown and then flip over and cook for another 5 minutes. Remove and place on a plate. Repeat with the remaining patties and use more olive oil if needed. Serve with Corn and Kale Veggie Dish.

*You may decide to use the whole egg but it make a carb cake that may be hard to work with at first – it will thicken up.


Corn and Kale Veggie Dish Serves 1

● 1 cup frozen corn ● 2 cups kale, washed and chopped ● 1 tsp butter or olive oil ● Juice of half a lemon ● Sea salt and pepper to taste

Place the kale in a steamer (a pot filled with two inches of water with a colander resting in the pot and a lid) and steam for 4 minutes. Add the corn and steam for another 3 minutes. Transfer to a bowl and add the lemon juice, butter, sea salt and pepper.

Halibut Fish Tacos Serves 1

● 1/2 tbsp extra virgin olive oil ● 1 clove garlic, quartered ● 2 tbsp onions, chopped ● Juice of 1/2 lime ● 1/2 tsp ground cumin ● Sea salt and pepper to taste ● 1 halibut fillet (4oz 0r 122g) ● 1 1/2 cups red cabbage, shredded ● 1/4 cup full-fat yogurt (Mediterranean yogurt works best) ● 1 corn tortilla, warmed (or whole wheat wrap or gluten-free

wrap) ● 1/2 cup Raw Salsa (regular salsa can be used as well) ● Radish slices for garnish

Place the garlic, onions, olive oil, lime juice, cumin, sea salt and pepper in a dish and mix. Add the halibut fillets and cover with the marinade. Cover and chill in the refrigerator for an hour. Heat a skillet over medium heat. Add the fillet and cook on each side until the fish is opaque and flakes with a fork. Remove from the pan and toss in the cabbage and lightly cooked.


Lay a tortilla or a wrap on a plate. Spoon some of the cabbage onto the tortilla. Place a halibut fillet on top. Top with 1-2 tablespoons of yogurt and 1-2 tablespoons of Raw Salsa. Serve.

Marinated Grilled Chicken Strips Serves 1

● 1 1/2 tbsp olive oil ● 1/2 tbsp aged balsamic vinegar ● 1 tsp dried oregano ● 1 clove garlic, chopped ● Pinch sea salt ● 1/4 tsp black pepper ● 1 chicken breast, cut into strips

Mix the olive oil, balsamic vinegar, oregano, garlic, sea salt and black pepper together in a bowl. Add chicken and coat with the marinade. Cover and put in the refrigerator for at least an hour. Heat a skillet over medium heat. Add the chicken and marinade into the skillet. Cook on one side for about 3 minutes and flip over. Cook on the other side for an additional 3 minutes or until cooked through to the middle. Remove from heat and serve.

Lamb Kofta Kebobs Serves 1

● 1 clove garlic, chopped (put through a garlic press if available) ● 1/8 tsp sea salt ● 4oz (112g) ground lamb ● 1 tbsp onion, chopped ● 1 tbsp fresh parsley ● 3/4 tsp coriander ● 1/4 tsp cumin ● 1/8 tbsp cinnamon ● Pinch of cayenne ● 1/8 tsp ground ginger ● Pinch of black pepper ● Olive oil ● 2 wooden skewers, soaked in water


Mash the garlic and the sea salt in a bowl. Add the lamb, onion, parsley, all of the spices and pepper. Mix well and form into 8 small balls. Place 4 balls on each skewer.

Flatten each ball into an oval. Place each skewer on a baking sheet and chill in the refrigerator for 30 minutes. Preheat grill and brush with olive oil. Grill the skewers on one side for about 3 minutes and then flip over to cook the other side. This should cook the kebobs to medium in the center.

*Tip: If you do not have time to make the kebobs, buy 2 lamb chops and grill instead. Mix the garlic, parsley, coriander, cumin, allspice and cayenne with 1-2 tbsp olive oil in a bowl. Brush on the lamb chops while grilling.


Miscellaneous

Maca Guacamole

● 1 organic avocado ● 1 tbsp maca powder ● 1/4 tsp sea salt ● 6 cherry tomatoes, cut in half ● 2 tbsp onion, chopped ● 2 tbsp cilantro, chopped ● 1 clove organic garlic, chopped ● Juice from 1 lime ● 1/2 cup chopped spinach (washed) ● Chili pepper powder and black pepper to taste

Peel and pit the avocado and mash in a bowl. Mix in the tomato, onion, cilantro (with or without stems), garlic, salt, maca powder, and lemon juice. Add chili pepper powder to taste, and enjoy!


Coconut Almond Cookies Makes 24 cookies

● 1 cup unsweetened, shredded

coconut (sulfite free) ● 1 cup almonds, chopped coarsely ● 1/2 cup toasted ground sesame

seeds ● 1/2 cup dried Thompson raisins ● 1/4 tsp baking soda ● 1/4 tsp sea salt

● 1 egg ● 1/2 tsp cinnamon ● 3/4 cup coconut sweetener or

sucanat ● 1 1/2 tbsp water ● 2 tbsp coconut flour or 3 tbsp flour

Preheat oven 325°F. Put all of the ingredients in a bowl and mix. Spoon walnut-sized portions onto a greased baking sheet or one lined with parchment. Flatten with a fork. Bake for 15–20 minutes.

*NOTE: For the Apple Chutney Recipe and the Fermented Salsa,

see the Follicular Stage recipes on page 55-56.


Luteal Phase Recipes:


Smoothies

Prune Almond Smoothie Serves 1

● 6 prunes ● 2 tbsp almond or other nut butter ● 1/2 tsp schizandra ● 1 cup milk of choice ● 1-2 tsp raw honey ● 1 tbsp flax seeds, ground in a coffee grinder* ● 1/8 tsp cayenne pepper or to taste (optional)


*Ground flax can be found in the health food store. It is usually sprouted ground flax, which is fine to use

Chocolate Pecan Smoothie Serves 1

● 1 cup milk of choice ● 1/4 cup dried coconut, shredded, unsweetened ● 1/2 tbsp maca powder ● 1 tbsp raw cocoa* ● 1/2 cup frozen strawberries ● 6 pecans ● 1 tbsp maple syrup*


*Amounts can be adjusted to taste


Breakfast

Potato and Spicy Sausage Breakfast Serves 1

● 2 tbsp. onion, chopped ● 1 clove garlic, chopped ● 1 4-inch spicy sausage, sliced into thin pieces ● 1 medium cooked Yukon Gold potato, do not peel, cut into small pieces ● 2 tbsp parsley, chopped ● 1 tbsp olive oil ● 1 large egg ● Sea salt and pepper to taste

Preheat the oven to 350°F. Place a skillet on medium heat and add olive oil. Add onions and cook for 2 minutes. Add garlic and beef sausage and cook for 5 -10 minutes or until sausage is cooked. Add potatoes and cook for 5-7 minutes or until soft. Crack the eggs on top of the mixture and place in the oven. Bake until the egg whites are cooked but the yolk is still a bit runny. Season with sea salt and pepper to taste and sprinkle the parsley on top.


Kimchi Scrambled Eggs Serves 1

● 2 eggs ● 1-2 tbsp milk of choice ● Sea salt and pepper to taste ● 1 tsp butter or olive oil ● 1/4 cup kimchi

Crack the eggs in a bowl and add the milk, sea salt and pepper. Heat a small skillet and the butter or oil. Add the egg mixture and let sit for about one minute. Start to scrape and stir the eggs to scramble. Once the eggs are cooked, scrape the eggs out of the pan and onto a plate. Top with kimchi and serve.

Avocado Toast Serves 1

● 1/2 avocado, peeled with pit removed ● 1-2 tsp balsamic vinegar ● 1/2 tsp extra virgin olive oil ● 1/8 tsp cayenne (or to taste) ● Pinch of sea salt ● 1/8 tsp black pepper ● 2 slices whole wheat, sourdough or gluten-free bread

Combine the avocado, vinegar, olive oil, cayenne, sea salt and pepper in a bowl and mash everything together until smooth. Toast bread. Spread the avocado mixture evenly on each piece of toast.


Breakfast Black Bean Casserole Serves 1

● 1/2 cup black beans or pinto beans, drained and rinsed ● 1/2 cup diced tomatoes, drained ● 1-2 tsp jalapeno, seeded and chopped (optional) ● 1/8 tsp sea salt ● Black pepper to taste ● 1/2 cup raw milk aged cheddar, grated or dairy alternative ● 1 large egg ● 1/2 tbsp. chipotle sauce ● 1/2 cup full-fat dairy milk or coconut milk ● 1 slice bacon, cooked and crumbled (optional) ● 1/2 cup non-GMO corn tortilla chips

Layer the beans, tomatoes, jalapeno, milk, half of the cheese, chipotle sauce and sea salt in a small baking dish. Cover and chill for 3 hours or the night before. Preheat the oven to 350°F. Place the covered casserole in the oven and bake for 30 minutes. Remove the cover and add the rest of the cheese and cook for another 5-10 minutes. Remove from the oven and top with bacon bits and corn chips. Serve.


Soups

Broccoli and Cauliflower Soup Serves 1

● 2 tbsp cashews (soak the night before or for 8 hours, if

possible) ● 1 tbsp olive or coconut oil ● 2 tbsp onions, chopped ● 1 clove garlic, chopped ● 1 cup broccoli, chopped ● 1 cup cauliflower, chopped ● 1 tsp Brewer’s yeast ● 1 cup bone or vegetable broth ● 2 tsp fresh thyme, chopped ● 1 tsp arame or nori ● 1 tbsp lemon juice ● Black pepper to taste

Soak the cashews overnight in spring water with a pinch of salt. Heat a saucepan over medium heat and add the oil. Sauté the onion until translucent. Add the garlic, broccoli, cauliflower, Brewer’s yeast, broth, thyme and arame or nori. Bring to a boil and lower to a simmer. Cook until broccoli and cauliflower are soft. Transfer to a blender and add the cashews, lemon juice and black pepper. Blend until smooth. Adjust seasoning to taste before serving.


Minestrone Serves 1

● 1 tbsp olive oil ● 1 clove garlic, chopped ● 2 tbsp white onion, chopped ● 1 cup vegetable or chicken broth ● 1 cup water ● 1/2 can tomatoes, diced, salt-free, and pureed in a food processor ● 1/2 cup butternut squash, peeled and cut into cubes ● 1 stalk celery, sliced ● 1 cup kale, chopped ● 1/2 cup sweet potato, peeled and cut into cubes ● 1/2 cup zucchini, sliced ● 1 tsp oregano, dried ● 1/2 tsp basil, dried ● 1/2 cup adzuki beans, cooked ● 2 tsp miso ● Black pepper to taste ● 1/4 cup whole wheat or whole grain noodles, bean or brown rice noodles, cooked

Place the olive oil in a saucepan with the onions. Cook until onions are slightly translucent. Add the garlic, broth, water and tomatoes. Bring to a boil. Add the squash, kale, sweet potato, oregano and basil. Bring to a boil again and lower to a simmer. Cover and let cook for 5 minutes. Add the zucchini and continue to cook until the vegetables are soft. Add the beans and noodles just to heat. Remove from heat and add the miso. Season with black pepper to taste. Serve.


Salads

Sweet Potato and Carrot Salad

Serves 1

● 1/2 small sweet potato, peeled and grated ● 1 carrot*, grated ● 1/4 grapefruit, juiced ● 1/4 orange, juiced ● 1 1tsp aged balsamic vinegar ● 1 tbsp organic virgin olive oil ● Sea salt and pepper to taste ● 2 tbsp sunflower seeds ● 2 tbsp sauerkraut

Place the grated sweet potato and carrot in a bowl. Add the grapefruit juice, orange juice, vinegar and sauerkraut. Mix together, cover and put in the refrigerator to marinate for at least one hour. Add the oil and sunflower seeds. Season with sea salt and pepper. Serve.

*If carrot is clean, it does not need to be peeled.


Roasted Beet Salad Serves 1

● 1/2 medium red beet, washed and peeled ● 1 clove garlic, finely chopped ● 1 slice onion, separated into rings ● 1 tsp fresh thyme or 1/4 tsp. dried ● 1-2 tbsp olive oil ● 1 tbsp pine nuts, slightly roasted (or cashew pieces) ● 2 cup salad greens (leaf lettuce, curly endive, romaine lettuce or your favourite

mixture of baby greens) ● 1 ripe dried or fresh fig, cut into quarters or eighths ● 1oz (30g) aged raw milk cheddar cheese*, cut into wedges or chunks ● Sea salt and freshly ground black pepper

The Dressing:

● Leftover oil from roasting the beets ● 1/2 tbsp apple cider vinegar or aged balsamic vinegar ● 1 tbsp olive oil ● 1/2 tsp raw honey ● 1 tbsp pomegranate juice (preferably fresh) ● Sea salt and pepper to taste

Preheat the oven to 400°F. Cut the beet into wedges. Place beet in a baking dish and mix with the garlic, thyme and olive oil. Place the onion on top but do not mix

together unless you want it pink. Drizzle a couple of tsp. of olive oil onto the onions. Cover and place in the oven for 20-30 minutes or until the beets are soft but not mushy, and the onions are cooked. At the 15-minute mark, add the figs. It is best to mix these with the oil and beets but this means everything will be pink. The figs do not have to be roasted, but it is preferable this way. Remove from the oven and set aside. While roasting the beets, place the pine nuts on a tray and put in the oven at the same time for about 5 minutes.


To make the dressing: Bang the pomegranate with a rolling pin to loosen the seeds. Cut the pomegranate in half. With the seeds still inside, squeeze out the juice through a strainer or sieve that is resting in a bowl. Remove the seeds and place them in a strainer or a sieve and press the seeds to get more juice. Remove a tablespoon for the dressing and store the rest of the juice for future use. It will last for a few days in the fridge, or it can be frozen or consumed. Add all of the dressing ingredients to a jar or a small bowl and whisk. Place the salad greens, beets, onions and figs on a plate. This dish tastes best when the beets are still warm but not hot. Sprinkle on the pine nuts and drizzle the dressing over the salad.


Mixed Green Salad Serves 1

2 cups romaine or leaf lettuce 1 cup spinach leaves or mixed greens

Vegetable options:

1 carrot, peeled and grated 1 celery stalk, sliced 1/2 cup English cucumber slices 5 cherry tomatoes, cut in half 1/4 cup broccoli 1/4 cup cauliflower 1 stalk green onion, chopped

Other options:

Raw milk cheddar (optional) Cultured vegetables (optional) Sauerkraut (optional

Place the lettuce, spinach and your choice of options in a bowl. Mix all of the ingredients for dressing in a measuring cup and whisk together. Pour on salad ingredients and toss just before serving. Dressing can be made ahead of time and kept in the refrigerator for several days.

Balsamic Vinaigrette

2 tbsp olive oil or sunflower oil 1 tbsp aged balsamic vinegar or apple cider vinegar 1 tbsp kefir or yogurt (or coconut yogurt) 1/2 tsp raw honey, maple syrup or coconut sweetener 1 small clove garlic, chopped (optional) Fresh herbs of choice: basil, dill, parsley, cilantro Sea salt and pepper


Lunch

Chicken Chili Wrap

Makes 1 wrap

● 4oz or 112g skinless chicken breast or thighs, cut into 1-inch pieces* ● 1 tbsp. lime juice ● 1/2 tsp mild chilli powder ● 1 clove garlic, chopped ● 2 tsp olive oil ● 1 whole grain or gluten-free wrap ● Sea salt and pepper to taste ● 1 tbsp cilantro, chopped ● 2 tbsp avocado, peeled ● 1 tbsp yogurt ● 1 romaine lettuce leaf, torn into pieces ● 1/4 roasted red pepper (fresh red pepper can also be used.)

Mix the chicken, chili powder, garlic and lime juice together. Place the oil in a small skillet on medium heat and add the chicken. Cook until done, about 5-10 minutes. Check the inside of the chicken before removing from the heat. Add cilantro and season with sea salt and

pepper. Set aside. Lay out a wrap. Spread the avocado over the centre of the wrap. Spread the yogurt on top. Add the chicken, red pepper and lettuce pieces. Fold the sides towards the centre and then roll the wrap from the front to the back. Use two toothpicks to secure the wrap if necessary. Cut in half and serve.

*If using cooked chicken from the night before, just warm up in a saucepan for few minutes


Chickpea Salad Sandwich Makes 1 sandwich

1/2 cup cooked chickpeas (garbanzo beans) ● 1/2 stalk celery, chopped ● 1 tbsp onion, chopped ● 1 tbsp mayonnaise ● 1 tbsp lemon juice ● 2 tsp fresh dill or 1/2 tsp. dried ● Sea salt and pepper to taste ● 5 cherry tomatoes, cut in half ● 1 romaine lettuce leaf ● 2 slices whole grain bread

Drain and rinse chickpeas. Pour chickpeas into a medium mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), tomatoes, lemon juice, dill, salt and pepper to taste. Spread the chickpea salad on a slice of bread. Place the lettuce leaf and second slice of bread on top. Cut in half and serve.


Dinner

Baked Pork Chop and Tomatoes Serves 1

● 1 tbsp onion, chopped ● 1 thick cut boneless organic pork chop ● Sea salt and pepper to taste ● 4 medium fresh mushrooms, sliced ● 1 cup canned, diced tomatoes, with juice ● 1 cup broccoli, chopped

Preheat oven to 350°F. Arrange the onion on the bottom of a casserole dish. Put the pork chop on top of the onions and season with sea salt and pepper. Cover with mushrooms and tomatoes. Put a lid on the baking dish and bake for 45 minutes. Remove the lid and add the broccoli. Cook for another 15 minutes. Check the pork chop to make sure it is cooked through. If not, leave in oven for another 15 minutes, uncovered. Place on a plate and serve.


Grilled Tuna Steaks Serves 1

● 1 1/2 tbsp orange juice ● 1 tsp tamari sauce or coconut aminos ● 1 tbsp olive oil ● 1 tbsp lemon juice ● 1 tbsp parsley, chopped ● 1 clove garlic, chopped ● 1/4 tsp oregano, chopped ● Black pepper to taste ● 1 (4oz or 112g) Albacore Tuna ● 1/2 red pepper, cut into two pieces

Mix together the orange juice, tamari or coconut aminos, olive oil, lemon juice, parsley, garlic, oregano and pepper together in a shallow dish. Add the fish and coat with the mixture. Place in the refrigerator and marinate for 30 minutes to one hour. Preheat a grill to high heat. Lightly oil the grill. Cook the steak for 5-6 minutes on one side, then turn over and cook the other side for another 5-6 minutes. Add the red peppers while cooking the tune and lightly grill. Baste both the red pepper and tuna with the marinade as they cook.

Kale and Mushrooms: Sauté 2 sliced mushrooms in ½ tbsp olive oil for about two minutes over medium heat. Add kale and sauté until it wilts. Season with sea salt. and pepper to taste.


Coconut Chicken and Cauliflower Serves 1-2

● 1/4 tsp cumin ● 1/4 tsp coriander ● 1/4 tsp turmeric ● Pinch cayenne pepper (optional) ● Sea salt and pepper to taste ● 1-2 boneless skinless chicken thighs ● 1 tbsp coconut oil ● 2 cups cauliflower, grated

Coconut Sauce:

● 2 tbsp white onion, chopped ● 1/2 tbsp butter ● 1 tsp fresh ginger, grated ● 1 clove garlic, crushed ● 1/4 cup roasted red pepper, chopped ● 1/4 cup coconut milk

Mix the cumin, coriander, turmeric, cayenne, sea salt and pepper together in a shallow tray. Press the chicken in the herbs and let sit. Heat the coconut oil in a skillet on medium heat. Once the oil is hot, add the chicken and the spices. Cook for 10 minutes on each side or until cooked through. Meanwhile, steam the cauliflower in a double boiler. Set aside upon completion. Once the chicken is cooked, remove from the pan. Add the onion and lightly sauté. Add the butter, coconut milk and roasted red peppers. Cook for 1-2 minutes. Place the chicken and cauliflower on a plate and top with coconut sauce. Serve.


Chicken Stir Fry with Spaghetti Squash Serves 1

● 1/2 small spaghetti squash ● 4oz or 112g chicken breast, cut into cubes ● 1 tbsp olive oil ● 1/2 tbsp aged balsamic vinegar or apple cider vinegar ● 2 tbsp white onion, chopped ● 1 clove garlic, chopped ● 1/4 tsp oregano ● 1/2 tsp turmeric ● 1 cup shiitake mushrooms, washed and chopped ● 1 cup asparagus, cut into 1-inch pieces ● 1 cup kale, chopped ● 1/2 cup celery, cut into slices ● Season with sea salt and pepper.

Cook the spaghetti squash. Preheat the oven to 350°F. Place the squash in a baking dish with about an inch of water on the bottom. Cover the dish with a lid. Bake for 30-40 minutes until the squash is soft. Remove and let cool. Scrape out the seeds. Set aside. This can be done ahead of time and stored in the refrigerator. Place the chicken in a bowl and season with olive oil, vinegar, onion, garlic, oregano and turmeric. Let it marinate for at least one hour. Heat a skillet on medium-high heat. Add the chicken, marinade and mushrooms. Cook for about 5-10 minutes until the chicken is lightly browned on all sides. Add the asparagus, kale and celery. Cook until vegetables are soft and chicken is cooked through. Season with sea salt and pepper. Remove from the skillet and set aside. Scrape out the spaghetti squash and add to the skillet. Cook through just to heat. Place the squash on a plate. Top with the chicken and vegetables. Serve.


Parsnip Potato Casserole with Turkey Sausage Serves 1 (Double recipe if having for lunch the next day.)

● 1 large potato, cut into chunks ● 1 medium parsnip, sliced ● Sea salt ● 2 tbsp onion, chopped ● 1/2 tbsp butter or coconut oil ● 2 tbsp whole milk or milk alternative ● 2 tbsp heavy cream or 4 tbsp. full-fat coconut milk ● 1 tsp fresh thyme or 1/4 tsp. dried ● Freshly ground black pepper ● 1/8 tsp nutmeg ● 2 cups spinach, chopped ● 1 4-inch turkey sausage, sliced ● 1 egg, beaten ● 3 tbsp freshly grated Parmesan Reggiano or dairy-free

alternative ● 1/4 cup sauerkraut or kimchi

Preheat the oven to 350°F. Steam the potatoes and parsnips in a double boiler until soft. Remove from the colander and transfer to a bowl and mash with the milk, cream, butter, sea salt, pepper, nutmeg and thyme. Mix together. Add the spinach and egg and mix. Place the turkey sausage in small greased casserole dish. Spread the potato mixture on top and sprinkle with cheese. Cover and bake for 35 minutes. Remove cover at the 30-minute mark to allow cheese to brown slightly. Remove from oven and serve with kimchi or sauerkraut.


Miscellaneous

Fava Bean Dip

● 1/2 cup fava beans, cooked, (canned is acceptable, rinsed) ● 1 tbsp olive oil ● 2 tbsp white onion, chopped ● 1 tsp raw honey ● 1/4 tsp ground cumin ● 2 tbsp fresh parsley, chopped ● 1 tbsp fresh lemon juice ● Sea salt and pepper to taste

Heat the olive oil in a saucepan and add the onions and fava beans. Cook until onions are soft. Transfer to a food processor and add the honey, cumin, parsley and lemon juice. Process (does not have to be smooth), add sea salt and pepper to taste. Serve.

Avocado Dip ● 1/2 avocado ● 2 tbsp milk kefir or coconut kefir (coconut yogurt will also

work) ● 1 small clove garlic, chopped ● 1 tbsp lemon juice ● Sea salt and pepper

Mash the avocado and mix all the other ingredients together. Season to taste.


Banana Pecan Muffins Makes 10-12 muffins

● 1/4 cup coconut oil or butter ● 3/4 cup organic sucanat or equivalent of other healthy natural sweetener of

choice. ● 2 bananas, overly ripe* ● 2 tbsp flax, ground ● 3 tbsp water ● 1 1/2 cup spelt flour or brown rice flour ● 1 tsp baking soda ● 1 tsp baking powder ● 1 tsp sea salt ● 1 tsp cinnamon ● 1/2 tsp vanilla ● 1/2 cup pecans, chopped

Preheat the oven to 325°F. Cream together the coconut oil or butter and the sucanat. Add the bananas and vanilla. Mix together. Mix the ground flax with the water and add to the sucanat mixture. Mix the spelt or brown rice flour with the baking soda, baking powder, sea salt and cinnamon. Add to the banana mixture and mix. Be sure to scrape the sides. Add the pecans and mix one more time.

Grease a 12-cavity muffin tin with coconut oil. Fill the cavities 3/4 full. Bake for 20-25 minutes or until muffins spring back to the touch. Remove from the oven. Let sit for five minutes before gently going around the edges of each with a flat knife to loosen and lift. Remove from the muffin tin and let cool on a wire rack. Store in an airtight container. Muffins will last for a few days if stored in the refrigerator. If you wish to store longer, put them in the freezer.

*Overly ripe bananas should have skins that are black. This means the bananas will be very soft and add a lot of moisture. If the bananas are not this ripe then add an extra banana and some extra water, milk or yogurt to the muffins to prevent them from being too dry. How much to add is going to vary depending on the level of ripeness.


Chocolate Coconut Cashew Bars ● 1 1/2 cup dates, pitted and chopped ● 1 cup cashews, soaked* and chopped ● 4 tbsp cashew butter, almond butter or natural peanut butter ● 1/4 tsp sea salt ● 2 tbsp coconut oil or butter ● 2 tbsp raw cacao powder ● 1/2 cup coconut, unsweetened, sulfite-free, shredded ● 1/4 tsp vanilla ● Spring water

Put the dates, cashews, nut butter, cocoa powder and sea salt in a food processor and process into coarse small pieces. Add the coconut and vanilla. Process to mix. Add a bit of spring water to make a slightly moist dough if needed. It should still be crumbly but hold together when squeezed. Prepare an 8 x 8 inch square pan by lightly greasing with coconut oil or butter, or it can be lined with parchment paper. Scrape the dough into the pan and press it evenly over the surface of the pan. Chill in the refrigerator for 1 hour. Cut into 12 squares. Serve.

If not consuming right away, keep in an airtight container in the refrigerator or put in the freezer to store for a longer time.

*To soak the cashews, place the cashews in water and soak for 6-8 hours. Drain.

Mango Lime Pudding Makes 10-12 muffins

● 1 mango, peeled and pitted ● 4 tbsp coconut milk, full-fat ● 2 tbsp chia, ground ● 1 tbsp lime juice ● 1/8 tsp sea salt ● 1 tbsp sucanat or coconut sweetener (or sweetener of choice)

Place the mango, coconut milk, chia, lime juice sea salt and sucanat in a food processor. Process until relatively smooth (small pieces are fine) Place in a bowl and chill in the refrigerator for two hours or until the pudding thickens. Serve.


Menstrual Phase Recipes: All recipes are for one person with the exception of the treats and dips.


Smoothies

Fruit Energy Smoothie Serves 1

● 1/2 cup frozen mango ● 1/4 cup raspberries ● 1/2 tsp schizandra ● 1/2 avocado ● 1 cup spinach ● 1 cup water or coconut water ● 1 cup milk of choice (organic whole cow’s milk, coconut milk or almond milk) ● 1 scoop protein powder, unsweetened ● 2 tsp maple syrup ● 1 tbsp ground flaxseeds ● 1/2 tsp cinnamon


Pineapple Green Smoothie Serves 1

● 1 cup milk of choice (organic whole cow’s milk, coconut milk or almond milk)

● 1/4 cup kefir ● 1 cup spinach ● 1/2 cup Parsley ● 1 scoop protein powder, unsweetened ● 1/2 tbsp maca ● 2 tsp chia seeds ● 1/2 inch ginger ● Juice of 1 orange ● 1 cup pineapple ● 2 tsp raw honey



Breakfast

Broccoli Spinach Omelette Serves 1

● 1/2 tbsp olive oil ● 1 tbsp white onion, chopped ● 1 cup spinach, chopped ● 1/2 cup broccoli, cut into small pieces ● 1/2 cup Yukon Gold potatoes, not peeled and cut into 1-inch pieces ● 2 large eggs ● 1 tbsp whole milk or milk alternative (almond, coconut or rice milk) ● 1/2 tbsp unsalted butter ● 1/2 tbsp fresh dill, chopped ● 1/4 tsp sea salt ● 1/8 tsp black pepper

Preheat the oven to 350°F. Heat oil in omelet pan on medium heat and sauté onions for about 1 minute. Add potatoes and cook until they are soft and brown (about 8 minutes). Sprinkle with some sea salt and pepper. Meanwhile, beat the eggs in a bowl with the dill, sea salt and pepper. Once the potatoes are cooked, remove from pan and set aside. Lower the heat and add the butter to the hot pan. Pour the eggs into the pan and sprinkle the potatoes and broccoli evenly over the top. Place the pan in the oven and bake for 8-10 minutes or until the eggs are set. Remove from the oven and slide the omelette onto a plate. Cut in half and serve.


French Toast Serves 1

● 2 pieces whole grain bread (thin slices) ● 1 egg ● 3 tbsp organic whole milk or milk alternative (almond, coconut or rice milk) ● 1/2 tsp cinnamon ● Sea salt and pepper to taste ● 1 tbsp organic butter* ● 2 tbsp maple syrup

Mix the egg, milk, cinnamon, sea salt and pepper together. Heat a nonstick frying pan to medium heat. Melt a teaspoon* of butter in the pan. Dip each piece of bread in the egg mixture ensuring that both sides absorb a lot. There should be no egg mixture left after both pieces are soaked. Place each piece on the frying pan. Let the bread cook on one side until golden and then flip over and cook the other side. Remove from pan and serve with maple syrup.

*The recipe calls for a tablespoon of butter. The instructions suggest that you put a teaspoon in the frying pan. More can be added when the toast is flipped over and the rest can be melted on the toast once it is on your plate. A tablespoon of butter is a lot - you probably will not need that much.


Chia Pudding Serves 1

● 2 tbsp chia seeds, ground ● 2 tbsp unsweetened shredded

coconut, sulfite-free ● 2 tbsp pecans ● 2 tbsp honey or maple syrup for

sweetener ● 1 cup water ● 1/2 cup yogurt or kefir

● 1/2 tsp cinnamon or nutmeg ● 1/8 tsp pure vanilla ● Fresh fruit such as peaches and

blueberries ● Pinch of sea salt (optional)

Stir chia seeds and coconut in a medium bowl. Blend the remaining ingredients in a blender. Add liquid to chia mixture, stir well and let set for 5 minutes. Stir again every 5 minutes for 15 minutes until you get a nice creamy texture. Chia seed is a nutritious thickener so add more if your pudding gets too runny (or add more water if it gets too thick – this will not affect the flavor). This delicious treat lasts 3-4 days in the refrigerator. Serve with fresh fruit.


Soups

Curried Coconut Lentil Soup Serves 1

● 2 tsp rice bran oil or olive oil ● 2 tsp ginger, peeled and chopped ● 1 clove garlic, finely chopped ● 1/4 cup white onion, chopped ● 1 tsp curry powder ● 1 cup vegetable or chicken bone broth ● 1 cup water ● 1/4 cup unsweetened full-fat coconut milk ● 1/2 cup green or red lentils ● 1/4 cup fruit juice-sweetened cranberries (optional) ● 1.5 tbsp fresh dill, chopped or 1.5 tsp. dried ● Sea salt and pepper

Place the oil in a saucepan over medium-high heat. Add onion and sauté until translucent. Add garlic, ginger and carrots. Cook the carrots until they start to soften but are not completely cooked. Add curry powder and cook for about 1 minute. Pour in water, broth, coconut milk and lentils.

Bring to a boil. Reduce heat to a simmer. Cover and heat for 10 minutes or until lentils are cooked. Add spinach. Remove from heat and place in a blender. Puree. Add the dill and cranberries. Season with sea salt and pepper to taste and serve.


Mushroom Miso Soup Serves 1

● 1/2 tbsp olive oil or butter (or ghee) ● 1/4 cup red wine ● 1 1/2 tbsp white onion, chopped ● 1 clove garlic, chopped ● 1 tsp dried thyme ● 1 cup mushrooms, sliced (shiitake, Portobello, cremini) ● 1 cup water ● 1 cup vegetable or chicken broth ● 1 cup kale ● 1 carrot, sliced ● 1 stalk celery, sliced ● 1 tsp maple syrup ● 2 tsp miso paste, unpasteurized ● Pepper to taste

Sauté the onions in the olive oil or butter on medium heat in a deep saucepan until they are translucent. Add the garlic and mushrooms and cook for about 1-2 minutes. Add the red wine and boil for 30 seconds and then add the water and the broth. Add the carrot, kale, celery, thyme and maple syrup. Bring to a boil again and then lower to a simmer. Cover the pot with a lid and simmer for 30 minutes.

Remove from heat and add the miso and pepper. Serve.


Salads

Potato Salad with Tahini Dressing Serves 1

● 1 large Yukon gold or red potato, cut into cubes but not peeled ● 1 celery stalk, chopped ● 1 carrot, peeled and chopped ● 1 tbsp fresh dill ● 1 green onion, chopped ● Tahini dressing (recipe below)

Wash the potatoes and trim off any imperfections. Leave as much skin as possible. Cut into small pieces and place them into a double boiler or steamer. Steam potatoes until soft. Remove from the stove and soak in cold water to cool quickly. Drain and transfer to a bowl. Add carrots, celery, green onions, and dill. Mix well. Add desired amount of tahini dressing and stir. Season to taste.

This recipe can be made with a traditional mayonnaise dressing, comprised of 1/2 cup mayonnaise and 2 tbsp. water instead of using the tahini dressing. Or, 1/2 cup of balsamic vinaigrette and replace the olive oil with water or yogurt.


Tahini Dressing

This makes a great dip for raw veggies or whole grain crackers. Serve as an appetizer or a snack.

● 1 tsp raw honey ● 1/4 cup tahini* ● 1 tbsp olive oil or rice bran oil** ● 1.5 tbsp lemon juice

● 1 clove garlic, minced ● 1 tsp fresh dill ● Sea salt and black pepper to taste

Mix olive oil or rice bran oil and tahini together. Add the honey and lemon juice and whisk thoroughly. Add the garlic and dill and season to taste with sea salt and black pepper.

*Tahini texture can vary depending on which brand you use or if you make your own. Adjust the amount of oil and lemon juice until you reach your desired consistency and taste. For more ‘zing’, increase the amount of lemon juice or try this recipe with apple cider vinegar.

**Rice bran oil is not easy to find but it is a good quality neutral oil for those who do like olive oil. Avocado oil is another option.

Fruit Salad Serves 1

● 1/4 cup strawberries, cut in half ● 1/4 cup blueberries ● 1/4 apple, cored and cut into small pieces ● 1/4 banana, sliced ● 1/4 orange, peeled and cut into pieces ● 1/2 tbsp 100% pure maple syrup ● 1/4 cup water

Prepare the fruits and put in a bowl. Add water and maple syrup. Serve.


Lunch

Tuna Salad Wrap Makes 1 wrap

● 1/2 can tuna, drained and rinsed ● 1/2 tbsp mustard ● 1 tbsp green onion, chopped ● 1 tbsp mayonnaise or 1/2 tbsp. olive oil mixed with 1/2 tbsp.

lemon juice ● Sea salt and pepper to taste ● 1 large piece of green leaf lettuce ● 1/2 carrot grated ● 1 whole grain or gluten-free wrap

Mix the tuna, mustard, mayonnaise (or olive oil and lemon juice) and green onion together in a bowl. Season to taste with sea salt and pepper. Lay the wrap on a flat surface. Spread the tuna mixture in the center and sprinkle the grated carrots on top. Lay the lettuce leaf on top. Starting on the left, fold about a quarter of the wrap and press flat. Then do the same thing with the right edge. Then take the edge closest to you and roll the wrap up tightly. Cut in half and serve. Toothpicks can be helpful to hold the wrap together.


Quinoa Veggie Bowl Serves 1

● 1 cup quinoa, cooked ● 1/2 sweet potato, cut into chunks and cooked ● 1/4 avocado, diced ● 5 cherry tomatoes, cut into quarters ● 2 tbsp onion, finely chopped ● 2 tbsp sunflower seeds ● 2 tbsp olive oil ● 1 tsp tamari or coconut aminos ● 1/2 tsp dried oregano ● 1 tbsp fresh cilantro, chopped ● Black pepper to taste ● ¼ cup sauerkraut

Place all of the ingredients in a bowl and mix well. Adjust seasoning to taste. Serve.


Easy Chickpea Dip with Pita Chips

● 1 cup chickpeas (Garbanzo beans), drained ● 1 tbsp olive oil ● 1/4 cup Thompson raisins, chopped ● 1 tbsp fresh lemon or lime juice ● 1 tbsp onions, chopped ● 1 tsp chopped garlic ● 1/4 tsp coriander ● 1/4 tsp cumin ● Pinch of cayenne pepper ● Sea salt and pepper to taste

Buy your favourite whole grain or gluten-free pita chips or make your own (see recipe below).

Rinse the beans in a strainer and place in a food processor or blender. Add the oil, raisins, lemon or lime juice, garlic, onions, coriander, cumin and cayenne. Blend until smooth. Season with sea salt and pepper to taste.

Pita Chips

● 2 rounds of whole wheat pita bread or gluten-free pitas

● 1 tbsp olive oil ● Sea salt for sprinkling ● Dried oregano for sprinkling (optional)

Preheat oven to 400°F. Line a baking sheet with parchment. Slice open the pitas (will make four rounds). Brush each piece with oil on both sides. Cut each piece into triangles and place on a baking sheet. Sprinkle with sea salt and oregano. Place in the oven and bake for 10-15 minutes, or until crispy around the edges. Remove from the oven and serve with dip. Store in an airtight container.


Dinner

Mediterranean Seafood Paella ● 3 large shrimp, peeled, deveined,

and without tails (keep tails and shells)

● 6 mussels ● 1/2 cup brown rice, cooked ● 1/2 cup chicken broth ● 1/2 tbsp olive oil ● 1 tbsp white onion, chopped ● 1 tbsp lemon juice

● Salt and pepper to taste ● 3 tbsp fresh cilantro ● 1/2 tsp saffron ● 1 cup frozen peas, defrosted ● 1 clove garlic, chopped ● 1 green onion or chive, chopped ● 1/8 tsp Paprika

Rinse rice and place in a saucepan with 1 cup water. Bring to a boil. Cover with a lid and lower to a simmer for 20 minutes to partially cook. Drain and rinse. Place the chicken broth and the tails and shells of the shrimp in a pot and boil for 20 minutes. Remove the tails and shells and keep the broth. There should be at least 1/2 cup water left. More broth or water can be added, if needed. Heat a skillet with the olive oil.

Add the onions, garlic, shrimp, and mussels and cook for 2-3 minutes. Add the peas, rice and sea salt and pepper to taste. Gently sprinkle on the saffron and stir for 3-5 minutes. Slowly add the chicken stock as the mixture is simmering. Stir frequently to ensure that the dish cooks evenly. Add the rice and cook for another 2 minutes. Place on a plate and add the lemon juice, cilantro, green onions or chive and paprika. Serve.


Tandoori Chicken with Roasted Root Vegetables Serves 1

● 1/2 cup full-fat plain yogurt ● 2 tbsp chopped fresh parsley ● 1 tbsp lime juice ● 1 clove garlic, chopped ● 2 tsp fresh ginger, grated

● 1 tsp garam masala ● Sea salt and pepper to taste ● 1 chicken breast ● 1 tbsp olive oil

Mix all of the ingredients together in a flat dish except for the chicken and olive oil. Add chicken, making sure that it is completely covered by the yogurt marinade. Cover the dish and place in the refrigerator for at least 1 hour (up to 4 hours, if possible). Preheat the grill and brush with oil. Place the chicken on the grill and cook for 10-15 minutes per side or until it is no longer pink and the juices run clear.

Chicken can also be baked in the oven with marinade at 350°F for 20 minutes, or until it is no longer pink and juices run clear. Serve with Roasted Root Vegetables.

Roasted Root Vegetables

● 1 small Yukon gold potato, cut into chunks, not peeled ● 1 small sweet potato, peeled and cut into chunks ● 1 carrot, sliced ● 1/4 red pepper, cut into small 2-inch pieces ● 2 tbsp red onion ● 1 clove garlic, chopped ● 1-2 tbsp olive oil ● 1 tsp chili powder (optional) ● 1/4 tsp turmeric ● 1/2 tsp cumin ● 1 cup spinach, chopped ● Sea salt and pepper to taste

Preheat the oven to 400°F. Place the potatoes, sweet potatoes, carrot, red pepper, onion and garlic in a shallow baking dish. Add olive oil, chili powder (optional), turmeric and cumin. Toss to mix. Bake for 30 minutes or until the vegetables are soft. Remove from the oven and mix in the spinach. Season with sea salt and pepper to taste. Serve.


Sweet Potato Chili Serves 1

● 1/2 tbsp. olive oil or rice bran oil ● 3 tbsp chopped onion ● 1 clove garlic, chopped ● 1/2 tbsp chili powder ● 1/2 tsp. fresh thyme, or 1/4 tsp dried ● 1 tsp fresh oregano, or 1/4 tsp dried ● 1 cup sweet potato, peeled and chopped into cubes* ● 1/2 cup cooked Great Northern Beans, rinsed and drained** ● 1/4 cup adzuki beans, rinsed and drained** ● 1 tsp apple cider vinegar ● 1 tsp raw honey ● 1 cup vegetable or chicken broth ● 1/2 cup corn ● 1/2 cup zucchini, cut in half slices ● Salt and pepper to taste ● 1/4 jalapeno pepper, chopped into fine pieces (optional)

Sauté the onion in the oil over low-medium heat until soft. Add the garlic and stir. Add the chili powder (and jalapeno pepper, if using) and herbs and mix everything together. Add the sweet potato and the beans and stir so they are coated with the chili mixture. Continue to stir over low heat for about 1 minute. Add the apple cider vinegar, honey and broth. Bring to a boil and add the red pepper and corn. Cover and let simmer for 30 minutes.

Add the zucchini and simmer for 15 minutes more. Serve.

*One cup of diced tomatoes can be used instead of sweet potatoes.

**1 can (14oz or 390 mil) of cooked beans equals about 2 cups. Any legume can be used in this recipe. Garbanzo (chickpeas) beans can easily substitute for the Great Northern beans and kidney beans can be used instead of the adzuki beans.


Pan-Grilled Salmon with Pineapple Salsa Serves 1

● 1/2 cup fresh pineapple, chopped ● 1 tbsp red onion, chopped ● 1 tbsp cilantro, chopped ● 1 small clove garlic, chopped ● 1 tsp apple cider vinegar ● 1/8 tsp cayenne pepper to taste (optional) ● Sea salt and black pepper to taste ● 1/2 tbsp olive oil or coconut oil ● 1 (6oz or 180g) 1/2 -inch thick salmon fillet

To make the salsa: mix the pineapple, onion, cilantro, garlic, apple cider vinegar and cayenne (if using) together in a bowl. Season with sea salt and pepper to taste. Set aside.

To make the fish: Heat a skillet on medium-high heat. Sprinkle salt on salmon fillet. Brush the grill with oil and place the salmon in the skillet. Heat for 4 minutes on each side until it is cooked and flakes easily with a fork. Remove from pan and serve with salsa.


Turkey Sausage, Asparagus, and Tomato Kimchi Chutney ● 1 4oz seasoned turkey sausage ● 1 1/2 cups asparagus ● 1 medium potato, washed but not peeled ● 2-3 tbsp Mediterranean yogurt ● 1 tbsp lemon juice ● 1 small clove garlic, chopped ● 1/2 cup tomato kimchi chutney

Heat the oven to 350°F and bake the potato for 45 minutes to an hour. At the 30-minute mark, put the sausage in the oven on a rack, over a pan, and bake for 20-30 minutes. Cut the asparagus into small 1-inch pieces and steam in a double boiler until soft. Place the sausage, potato, asparagus and chutney on a plate. Season with sea salt and pepper. Mix the yogurt, lemon juice and garlic together and drizzle over the asparagus. Serve.


Tomato Kimchi Chutney

● 1-2 tsp butter or olive oil ● 1/2 cup white onion, chopped ● 1 small clove garlic, chopped ● 1 cup cherry tomatoes, chopped into quarters, or 1

14oz can salt-free, diced tomatoes ● 1/4 red pepper, chopped ● 1 large celery stalk, sliced into 1/4 inch pieces ● 2 tbsp maple syrup, sucanat or honey ● 1 tbsp apple cider vinegar ● Sea salt and pepper to taste ● 2 tbsp kimchi, chopped

Sauté the onions in the butter or oil over medium heat. Once the onions are soft, add the garlic and stir. Add in the tomatoes, red pepper, celery, sweetener of choice and vinegar. Bring the mixture to a boil and lower to a simmer. Add the sea salt and pepper to taste and simmer the mixture for about 20 minutes. Remove from heat and transfer to a bowl. Mix in the kimchi. Use as a condiment with a meal or eat as a snack with crackers.


Lime Garlic White Fish ● 1 white fish fillet (see recommended fish at beginning of guide) ● 1 tsp olive oil or butter (to grease dish) ● 1 tbsp fresh lime juice ● 1 tsp olive oil, melted organic butter or ghee ● 1 clove garlic, chopped ● 1 tbsp fresh parsley, or 1 tsp dried ● Sea salt and pepper to taste

Preheat the oven to 350°F. Rinse the fish and pat dry with a paper towel. Grease a baking dish and place the fish in the dish. Mix the lime juice, garlic, butter or olive oil and parsley. Season with sea salt and pepper to taste. Put in the oven and bake for 30 minutes or until the fish is cooked and flakes with a fork. Serve.


Miscellaneous

Nutty Cocoa Protein Bars Makes 12 bars

● 4 scoops plain unsweetened protein powder* ● 2 cups gluten-free quick cooking oats or quinoa flakes ● 4 tbsp raw cacao powder ● 4 tbsp shredded, unsweetened coconut, with no sulfites ● 1/2 tsp sea salt ● 4 tbsp peanut butter or other nut butter (almond or cashew) ● 7 tbsp raw honey ● 4 tbsp whole milk or light coconut milk ● 4 tbsp water ● 1 tbsp chia seeds ground

Place all dry ingredients in a food processor and gently pulse to mix. Add the nut butter, honey, milk and some water. Do not add all of the water at once. The goal is to get the mixture to bind together without being too sticky.

*The protein powder used in this recipe is whey protein concentrate. Rice protein concentrate or fermented non-GMO soy protein concentrate would be suitable substitutes. It also has some flaxseeds and chicory which delivers a bit more fiber and some essential fatty acids. If the plain, unsweetened protein powder you purchase does not include that, add 4 tbsp. ground chia seeds or 1/3 cup ground flax seeds and use only 3 scoops of protein powder. Adjust the dryness by adding more water if needed. These bars keep in the refrigerator for several days in an airtight container, or can be frozen to store for a longer period of time.


Cherry Corn Muffins ● 1/2 cup butter or coconut oil ● 1/2 cup sucanat or equivalent of other healthy natural sweetener of choice. ● 1/2 cup 100% maple syrup ● 2 large eggs ● 1 tsp vanilla ● 2 cups spelt flour or brown rice flour ● 1 cup stone-ground yellow cornmeal (non-gmo) ● 1 1/2 tsp baking powder ● 1 tsp baking soda ● 1/2 tsp sea salt ● 3/4 cup yogurt ● 1/2 cup whole milk or milk alternative ● 1 cup fresh cherries, pitted or 1/2 cup dried cherries

Cream the butter or coconut oil together with the sucanat. Once soft and creamy, add the maple syrup, eggs, and vanilla. Mix the dry ingredients together and add the yogurt. Add the cherries at the end and mix. Grease a large muffin tin with coconut oil. Divide the batter into the 12 muffin tin cavities. Bake at 325°F for 20 to 25 minutes.


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