by: veronica qubrossi with melanie...

Eatforexceptionalenergy&curbthosecarbcravings…

injust10days!

By:VeronicaQubrossiwithMelanieThomas

10-DaySugar-FreeReal-FoodReset

2Copyright2014.Allrightsreserved.

Thisguidecontainstheopinionsofitsauthor(s).Thecontentinthisguideismeanttoserveasusefulandeducationalinformation.Theinformationprovidedinthisguideshouldnotbeusedtodiagnoseortreatanydisease,andshouldnotbeusedasasubstituteformedicalcare.Nutritionalneeds,likeanyotherneed,differdependingonavarietyoffactorsincludingage,sex,andhealthstatus.Ifyoususpectyouhaveaseriousmedicalcondition,youarestronglyurgedtoconsultaqualifiedhealthpractitioner.Ifyouarepregnant,breastfeeding,orhaveaserioushealthcondition,pleaseconsultyourpractitionerbeforemakinganychoicesinrelationtotheinformationgiveninthisguideorasapartofthisprogram.

PhotographybyAhmeeAl-Hendi.

Thankyouforrespectingcopyrightonthesematerials.Noportionofthesematerialsmaybeshared,reproduced,distributedorotherwisetransmitted,includingallelectronicandmechanicalmethods,withoutpriorexpressconsentoftheauthors,exceptinthecasesofsomenoncommercialusespermittedbycopyrightlaws.

Thisisadigitalproduct.Withproofofpurchaseoneprintedcopyispermitted.

eatlesssugar

…you’resweet

enoughalready-unknown



TABLE OF CONTENTS Congratulations............................................................................................................................................5

DefiningSugar..............................................................................................................................................6

ButIDoNeedSomeSugar,Right?...................................................................................................6

HowMuchSugarIsTooMuch?.......................................................................................................6

I’mEatingHowMuchSugar?...........................................................................................................7

RecognizingSugaronFoodLables...................................................................................................7

Top10DangersofSugar..............................................................................................................................8

EatingforExceptionalEnergy....................................................................................................................10

Top10BloodSugarBalancingFoods..........................................................................................................10

RealFoodReset:TheBasics......................................................................................................................12

RealFoodReset:5DayMenuPlan...............................................................................................13

RealFoodReset:PrepSchedule....................................................................................................14

RealFoodReset:ShoppingList.....................................................................................................15

RealFoodReset:TheRecipes...................................................................................................................17

Breakfasts...........................................................................................................................................17

Lunches...............................................................................................................................................19

Dinners...............................................................................................................................................21

SidesandSnacks.................................................................................................................................26

DipsandDressings..............................................................................................................................29

CurbThoseCarbCravings..........................................................................................................................31



AboutTheAuthorsVeronicaQubrossiisapassionateHolisticNutritionist,whobegantakingherhealthintoherownhands

afterstrugglingwithdigestiveandmentalhealthissues.Veronicanowaimstoempowerothersto

reclaimhealthjustasshereclaimedherownhealthandwellness.WhenVeronicaisn’tpracticing

nutritionormanagingHealthoholics,youcanprobablyfindherathomecookingupastorm,readinga

goodbook,orplayingwithherenergetic(andbrilliant!)toddler.

MelanieThomashasalwaysbeenanurturer;whetheritwasraisinghertwodaughters,duringher22

yearsasachildcareprovider,ornowasaHolisticNutritionist.MelaniehasalsotrainedinIridology,

Electro-dermalScreeningandEnergyMedicine,givingherthetoolstohelpherclientsalongthepathto

optimalhealth.

Bothladiesenjoyworkingalongsideoneanother,andmakeagreatmother-daughterteam!



Congratulations!

Rightoffthebat,giveyourselfahugepatonthebackfortakingthisopportunitytokicksugartothe

curb.Iwanttosayagiant“waytogo”toyoufortakingthissteptoimproveyourhealth,reachyour

goals,andbeyourbestself!

Sugar,inoneformoranother,isinnearlyeveryprocessedandpackagedfoodwemaypurchasein

NorthAmerica;makingitsomewhatdifficulttoavoid–unlessyou’rewellinformedandcareful.Forthe

next10days,we’regoingtoavoidsugarinalmosteveryformandlearntoenjoydelicious,realfoodfor

theflavour–butalsoallthebenefitsitoffersus.

Sugaristhenewsmoking.NoneofusenjoythehealthchallengeswefaceasaNorthAmericansociety,

whetheritisobesity,diabetes,heartdisease,chronicinflammatoryconditions,orcancer.Scienceis

nowshowingthatourhabitofeatingprocessedandsugar-ladenfoodsistheleadingcauseofmostof

theseformidabledegenerativediseases.

The10-DaySugar-FreeReal-FoodResetisdesignedtohelpyou:

• dramaticallyreduceyoursugarconsumptionbyincreasingyourawarenessofhiddensugars

• eatforexceptionalenergybylearningtobalanceyourbloodsugarlevels

• curbcarbcravingsbyretrainingyourtastebudsand

• developsustainable,health-promotinghabits!

Sure,sugarisatoughhabittoquit.Somedescribesugarasbeing8xmoreaddictivethancocaine!

Wowzers!Thatbeingsaid,youcandothis…we’lldoittogether.I’veincludedeverythingyouneedin

thisprogramtobesuccessful!Now,let’sgettoit!

BesuretojoinourPrivateFacebookgroup,andshareyourexperience!

Ilookforwardtothenext10days,



DefiningSugar

Allplantfoods,includingfruitsandvegetablesalongwithbeansandlegumes,containsomelevelof

sugars,becausethatishowplantsstoreenergyintheir“bodies”.However,forthepurposesofThe10-

DaySugar-FreeReal-FoodResetweareusingtheterm“sugar”morecolloquially–inlayman’sterms.

Sugaristheconversationaltermfrequentlyusedtodescribeshort-chained,orsimple,carbohydrates.

Sugars,whichhaveasweettaste,comefromavarietyofplantfoods,however,aremostcommonly

extractedfromsugarcaneorsugarbeet.

It’struethatsugarisa“natural”product,anddoescomefromaplant.But,thisrefined,sweet,white,

crystallinepowderhasbeenprocessedtothepointthatitisdevoidofanynutritionalvalueandactually

provingharmfultoourhealth.Canyouthinkofanyplant-based,white,crystallinepowdersthatare

healthyforus?…NeithercouldI.

ButIDoNeedSomeSugar,Right?

Ireadyourmind,didn’tI?

It’samisconceptionthatweneedsugarsinourdiet.Wedorequireglucosetopowereachcellofour

body.Butthegoodnewsis,wecanderiveglucosefromthecomplexcarbohydratesinmanyplant

foods,andevenfromthefatsinourdiet(throughaprocesscalledgluconeogenesis)whenneeded.In

short,wedonotneedtoeatstraightsugars.Atall.

Howmuchsugaristoomuch?

Theamountofsugarthatwouldbeconsidered“toomuch”changesdependingonyourmetabolicrate,

activitylevel,geneticpredispositionsandcurrenthealthstatusamongotherfactors.

TheWorldHealthOrganization(WHO),whichisresponsibleforprovidinggloballeadershiponmatters

ofhealth,recentlyreleasedupdatedrecommendationsregardingtheamountofsugarhumansshould

consume.TheWHOrecommendsthatnomorethan5%ofdailycaloriesarefromsugar,including

sugarsnaturallyoccurringinitemslikefruitsandhoney.



Forthe“average”adult,thatworksouttonomorethanacombined6teaspoonsofsugarperday.One

bowlofjust14FrostedMini-Wheatscontainstheentireday’srecommendedamountofsugar,and

that’sbeforeyouaddanymilkorfruit.Wow.

I’meatinghowmuchsugar?

Sugarhidesinnearlyeveryprocessed,packaged,pre-preparedandoftenrestaurantfood.Products

rangingfromoatmealtolunchmeats,yogurttoenergybars,bagelstoketchup,andfrompastasauceto

applesauce,NorthAmericansconsumesugarinmosteveryfoodweeat.

Everysingleyear,theaveragepersonnowconsumes150lbsofrefinedsugar,andsomeestimatesreach

ashighasawhopping180lbs.Asrecentlyasthe1900s,theaveragepersonateonlyaboutone5lbbag

ofsugarannually.Tobreakitdownevenfurther,thatequatestoyoueating¼-½poundofsugarevery

day!Americanchildrenareeatinganaverageof34teaspoons(1/3lb)ofsugaraday.

RecognizingSugaronFoodLabels

Oneofthereasonsthatweconsumeasmuchsugaraswedo,isbecausewedon’trecognizeallthe

namesthatsugarhidesunderonlabels.Belowisa(non-exhaustive)listofmanyofthewordstowatch

outfor:

AgaveNectar/Syrup CornSyrup InvertSugar RawSugar

BarleyMalt DateSugar Lactose RefinedSugar

BeetSugar DemeraraSugar Maltodextrin Sucanut

BrownRiceSyrup Dextrin Maltose Sucrose

BrownSugar Dextrose MaltSyrup Sucralose(it’sartificial)

CanCrystals Fructose MapleSugar Sugar

CaneJuice FruitJuice MapleSyrup Syrup

CaneSugar Glucose Molasses Treacle

Caramel GoldenSyrup MuscovadoSugar Turbinado

CoconutCrystals/Syrup Honey PalmCrystals/Sugar YaconSyrup



Top10dangersofsugar

1. Addiction

Whenbrainresponsesaremeasuredduringsugarintake,thesameareasofthebrainlightupas

withtheintakeofseveralillicitdrugs.Moreover,sugarappearstobeuptoeighttimesmore

addictivethancocaine.Thismaybegintoexplainwhymostofusfinditdifficulttocontrol

ourselvesaroundhigh-sugarfoodsifwepartakeevenalittle.Whenitcomestoeliminatingsugar,

you’lllikelybemoresuccessfulifyougo“coldturkey”.1.http://www.ncbi.nlm.nih.gov/pubmed/23719144

2. WeightGain

Sincethe70swe’vebeentoldthatfatistheenemy.Thesciencetothecontraryisnow

overwhelming.Itisclearthatsugaristhemajorcontributortoweightgain.Withnearly70%of

NorthAmericans,including40%ofchildren,beingoverweight,it’sobviouslyaseriousissue.

3. MineralDepletion

Thecompoundsneededtodigestandabsorbnutrientsarepresentinmostwholefoods.

Unfortunately,allthenutrientshavebeenremovedfromsugarintherefiningprocess,meaningthat

ourbodiesactuallyleachnutrients,likeminerals,fromotherareasofourbodiesinordertoprocess

thesugar.Weoftenhearofsugarasbeing“emptycalories”,butI’mgoingontherecordyetagain

tosaythatthecaloriesfromsugarareworsethanzero.Asjustoneexample,foreverymoleculeof

refinedsugarweingest,weuseup54moleculesofMagnesium,amineralwhichisessentialforover

300bodilyfunctions.Notgood.

4. SuppressedImmuneSystem

Asingleteaspoonofsugarhasbeenshowntosuppressimmunefunctionforuptofourhours.

Additionally,sugarcontributestoanacidicenvironmentwithinourbodies;astatewhichpromotes

thegrowthofyeast,virusesandbadbacteria.

5. BloodSugarSpikes

Bloodsugarspikesleadtoanincreasedoutputofthehormoneinsulin,alongwithotherundesirable

outcomeslikefurthercravings,reactivehypoglycemiaanddiabetes.Abloodsugarrollercoasteris

thecauseofmanynot-so-goodsymptomsincludingfatigue,nervousness,crankinessandirritability.



6. IncreasedInflammation

Sugarintakecreatesanacidicenvironment,promotestheoutputofpro-inflammatoryinsulin,and

depletesminerals;allofwhichmaycontributetoinflammatoryconditionslikearthritis,acneand

dermatitis,colitisandauto-immunediseases(ofwhichtherearenoshortage).

7. IncreasedStressResponse

Whenweconsumesugar,ourbodyexcreteshigherthannormallevelsofstresshormones,

specificallyfromouradrenalglands.Overtime,thistiresouradrenalglands,andreducesour

overallabilitytocopewithstressors.Adrenalfatigueiscorrelatedwithgeneralfatigue,chronic

headaches,PMSinwomen,cloudythinking,moodswingsand/ormooddisorderslikenervousness,

anxietyordepression.

8. ReducedThyroidFunction

Ouradrenalglandsareintricatelylinkedwiththefunctionofourthyroidgland.Therefore,as

adrenalfunctioniscompromised,soisthyroidfunction.Symptomsassociatedwiththyroid

insufficiencyincludelowlibido,thinninghair,musclepain,andanoverallfeelingofexhaustionnot

relievedbysleep.

9. DentalCaries

Dentalcaries,alsoknownastoothdecay,affectnearlyalladultsinindustrializedpartsoftheworld.

Poororalhealthisanepidemic.Sugarsarehighlylinkedwiththedemineralizationofteeth.When

sugarentersthemouth,thebacteriainourmouthreactandproduceacid,whichweakensourtooth

enamelandcausesthelossofmineralslikeCalcium.

10. IncreaseRiskofMostDegenerativeDiseases

Becausesugaracidifiesthebody,causesinflammation,leadstodemineralization,lacksnecessary

nutrients,andpromoteshormonalimbalance–sugarisalsoamajorcontributingfactorinnearly

alldegenerativediseases.Sugarisimplicatedinthedevelopmentofarthritis,allergies,

autoimmunedisorders,mentalillnessincludingdepression,diabetes,obesity,cardiovascular

disease,andevencancer.Sugaristheprimaryandpreferredfoodforcancercells,soitpromotes

morerapidgrowthinestablishedcancersaswell.



EatingForExceptionalEnergy

Eatingforexceptionalenergyisunbelievablysimple.It’samatterofreducingglycemicload.

Glycemicloadisthemeasureofhowquicklysugarsenteryourbloodstream.Thegoalistohavegradual

increasesinbloodsugar,withsustainedenergyovertime;ratherthanthehugespikesandcrashes

causedbysimplesugars.Toaccomplishthisgoalweneedtoincludefourthingswitheveryeating

opportunity:

Top10BloodSugarBalancingFoods

1. Darkgreenleafyvegetables

Includingkale,spinach,collardgreens,dandeliongreens,chardandmore.

Greenleafyvegetablesprovideafeelingoffullnessalongwithmicronutrientsandfibretoaid

digestionandkeepthingsmoving.

2. Healthyfats

Includingavocado,coldpressedoliveoil,coconutandcoconutoil,flaxoilandmore.

Avocado,highinmonounsaturatedfat,slowsreleaseofsugarsintothebloodstream,whichlessens

insulinrelease.Italsocontainsacompound(beta-sitosterol)whichlowersinflammation.Oliveoil

promotesreleaseofleptin,anappetitesuppressinghormone.

3. Ceyloncinnamon

A2003studyintheJournalofDiabetesCareshowedcinnamonmaycausemuscleandlivercellsto

respondmorereadilytoinsulin.Asabonus,Ceyloncinnamonappearedtoreduceriskfactorsfor

cardiovasculardisease,includinghighbloodsugarlevels,triglycerides,andcholesterol.1/2tsp

dailyloweredbloodsugarby20%.

ComplexCarbs Protein

GoodQualityFat

Fibre



4. NutsandSeeds

Includingalmonds,walnuts,pecans,pumpkinseeds,sunflowerseedsandmore.

Nutsandseedsarethebeginningsofanentirelynewlife.Theyarechockfullofvitamins,minerals,

fattyacids,proteins,enzymesandfibre.Whatelsecanyouaskfor?

5. Chia

Thesenutrientdenselittlegemsareeasiertodigestthantheever-popularflaxseedsbecausethey

canbebrokendownbystomachacid,releasingthehealthyfats.Asmentioned,fatsandfibreslow

digestionandthereleaseofglucoseintotheblood,loweringtheinsulinresponse.

6. Berries

Includesblueberries,raspberries,boysenberries,strawberries,cranberriesandevencherries.

AstudypublishedintheJournalofNutritionin2010statedblueberriesincreasedinsulinsensitivity

andmaypreventat-riskindividualsfromdevelopingdiabetes.Berriesarefullofantioxidantswhich

helpprotectyourbodyfromdamage.Cherriesmayreduceinsulinproductionby50%.

7. BeansandLentils

Highinfibre,protein,andcomplexcarbs;beansandlentilsdigestslowlyandsteadily.Thishelps

stabilizeyourenergylevelsoveralongerperiodoftimeandavoidapost-mealcrash.

8. QualityAnimalProtein

Includingwild,sustainablycaughtfish,organiceggs,free-runpoultry,andgrass-fedmeats.

Thecombinationofproteinandfatslowsdigestionandasatisfiedfeeling.Animalproductsfrom

animalsthatareethicallyraisedandfedanaturaldiet,tendtobehigherinthe“healthyfats”.

9. Mangos

Packedwith20differentvitaminsincludingA,C,andfolate,mangos,areasweettastingsuperfood!

Mangiferin,aphytonutrientfoundonlyinmangoshasananti-diabeticeffect.

10. Spices

Notablyfenugreek,garlic,onion,turmeric,cuminseeds,ginger,mustard,curry,andcoriander.

Manyspiceshelpimprovedglucosestorage,glucosetoleranceandutilizationinthebody;thatisto

saythewaywedigest,burnorholdontosugars.



-Dr.Suess

Real-FoodReset:TheBasics

Avoid…

Sugars

Norefinedsugars,period.Forthepurposesofthisreset,wearealsogoingtoavoidnaturalsugarslike

honey,maplesyrup,jams,coconutsugar,andsoon.

Alcohol

Alcohol=sugar.

Grains

Grainsaregenerallyhighglycemicandrelativelylownutrient-density.Manyfloursraiseourbloodsugar

levelsmorethantablesugardoes.

Dairy

Thedairyproductswetypicallypurchasearehighlyprocessedfoodsthatareusuallyhighinbothnatural

andaddedsugars.

ExcessiveAmountsofFruits

Freshorfrozenfruitsonly.Nocannedordriedfruits.Capyourfruitintakeat3portionsperday.

Juice

Juice=sugar.Avoidevenveggiejuiceforthenext10days,especiallythoseyouhaven’tmadeyourself.

AnythingArtificial

Including,andespecially,artificialsweeteners.

You’reofftogreatplaces!

Todayisyourday!

Yourmountainiswaiting,sogetonyourway!



Real-FoodReset5-DayMenuPlan

Thismenuplanisfreefrom:gluten,grains,dairy,soy*,corn,refinedsugars,andnaturalsweeteners.In

placeswheremeatsareused,anequallytastyandhealthfulvegetarianoptionisofferedinthenotes

undertherecipe.*withtheexceptionoffermentedtempehinavegetarianalternative.

Thedinnersincludedaresuitableforfamiliesupto4people,whilebreakfasts,lunchesandsnacksare

calculatedforjustoneperson–theycanbeeasilyscaledup,butyouneedtoadjustyourshoppinglist.

Enjoy!

Day1 Day2 Day3 Day4 Day5Breakfast Pancakes

toppedwithberriesandbanana

Boiledeggsonbedofmixedgreens&veg

GreenTropicalSmoothie

GreenEggs LazyAppleCrumble

Snack GreenApplewithCinnamonAlmondButter

BerriesandSuperSeedMix

GreenApplewithCinnamonAlmondButter

VeggiesticksandSundriedTomatoHummus

BerriesandSuperSeedMix

Lunch BananaBlueberryMuffinsandsidesalad

LeftoverDetoxSoup

ChickenCashewCaesarSalad

Leftovernoodles,MarinaraandMeatballs

BananaBlueberryMuffins

Snack CelerySticksandSundriedTomatoHummus

KaleChips CheezCrackers ½avocadowithseasalt,hempandchiaseeds

KaleChips

Dinner WarmingWinterSoup&CheezCrackers

CrockPotChicken&RootVeggies

MarinaraandMeatballsonzucchininoodles

ChickenStrips,MangoCherrySalsaandSpinachSaladwithCherryTomatoes

LoadedSweetpotatoandKaleSalad

Water

Equallyasimportantasthefoodyou’reeating,isthewateryouaredrinking.Ensureyouaredrinking

8-10,8ozglassesofpurewaterdaily,plusanadditional2cupsforeveryonecupofcoffeeor

caffeinatedtea.Youmaywishtostartthedaywithawarmglassoflemonwater.



Real-FoodReset:PrepSchedule

Task

DayorEveningBeforeDay1 1. BakeBlueberryBananaMuffins2. Whilemuffinsarebaking,mixtogetherCinnamonAlmondButter

thenwashapplesandberriesfortheweek,andwash/chopveggiesfortheweek.Storeinair-tightcontainers.

3. Prepandbakekalechips.4. Whilekalechipsarebaking,blenduphummus.5. Prepbasicsaladdressing.

Day1–morning 1. Cookpancakes.2. Ifleavingforwork–packupsnacksandlunch.

Day1–evening 1. PrepandbakeCheezCrackers.2. Whilecrackersarebaking,prepandcookWarmingWinterSoup.

Day2–morning 1. Boileggsandassemblemixedgreensandveg.2. Ifleavingforwork–packupsnacksandwarmWinterSouponthe

stovebeforetransferringtoathermos.3. PrepandbegincookingCrockPotChicken.

Day2–evening 1. Onehourbeforedinner,throwchoppedrootveggiesintocrockpotandcontinuecookingonhighforonehour.

2. Beginsoakingcashewsfordressing.3. Afterdinner,prepsaladandCaesardressingforthenextday.

Day3–morning 1. MakeGreenTropicalSmoothie.2. Ifleavingforwork–packupsnacksandlunch.

Day3–evening 1. Prepandbeginbakingmeatballs.2. Whilemeatballsbake,blendtogetherandheatmarinarasauce.3. Whilemarinarasauceisheating,slicezucchininoodles.4. PrepGreenEggs–andallowthemtobakewhileyouenjoydinner.

Day4–morning 1. HeatGreenEggsifyoudesire.2. Ifleavingforwork–packupsnacksandheatlunchonstove

beforetransferringtoathermos.Day4–evening 1. MakechickenstripsandMangoCherrySalsa.

2. Whilemainiscooking,prepsalad.Day5–morning 1. MakeLazyAppleCrumble

2. Ifleavingforwork–packupsnacksandlunch.Day5–evening 1. BakeLoadedSweetPotato.

Ifyou’rerepeatingthisplanforanadditional5days,completeallprepnecessaryfromthepinkhighlightedboxabove.

Thisprepscheduleisjustaguideline.Ioftenprepasmuchaspossible,includingmysaladsandsnacksonmyprepdaytocutdownmycookingtimesonotherdaysoftheweek.Makeadjustmentsasneededforyourlifestyleandschedule,butremembertobeorganizedbecauseitwillhelpyoubesuccessful.



Real-FoodReset:ShoppingList

Theshoppinglistisforthebasicmenuplan;forvegetarianadjustasrecommendedinrecipesfollowing.

Item QtyAlready

Have?

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It?Item Qty

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Have?

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It?

VegetablesandHerbs Fruit

Babyspinach 1box Berriesofchoice 1½cups

Babykale 1box Blueberries ¾cup

Tuscankale 1bunch Orange 1

Curlykale 1bunch Lime 1

Optional:Romaine 1head Lemon 6-8

Onion,yellow 4 Greenapple 3

Onion,red 1large Bananas 3

Celery 1smallheart Mango(freshorfrozen) 2½cups

Carrot 5 Cherry(freshoffrozen) 2cups

Parsnips 2 AnimalProducts

Sweetpotato 3 Eggs 1dozen

Optional:Yellowbeets 2-3 Wholechicken 1

Zucchini 3 Leangroundmeat 1lb

Tomatoes 4large Chickenbreast 4

CherryTomatoes 1smallbox Fishofchoice 8oz

Bellpepper,green 1small NutsandSeeds

Jalapeno 1 Optional:Coconutflakes ½cup

Avocado 1 Shreddedcoconut ½cup

Vegofchoice(soup) 4cups Hempseeds 3TBsp+

Vegofchoice(sticks) 3cups Pumpkinseeds ½cup

Garlic 2bulbs Almonds ½cup

Parsley 1smallbunch Pecans ½cup

Walnuts ¾cup

Flaxseed(ground) 1TBsp

Cashews ½cup

Nut/SeedButters “SixSuperSeed”Mix ½cup

Rawalmondbutter ¾cup Chia 1TBsp

Tahini 2TBsp Nut/Seedofchoice 1cup(formilk)



Item QtyAlready

Have?

Got

It?Item Qty

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Got

It?

Branded/PackagedItems DriedHerbsandSpices

Inarisundriedtomatoes 2bags Ceyloncinnamon 3TBsp

Eden’schickpeas 15ozcan Blackpepper,ground 1½tsp+

Ocean’sAlive 1bottle Whitepepper,ground ¼tsp

Oils Basil 4TBsp

Coconutoil ½cup+ Oregano 3TBsp

Extravirginoliveoil 1cup Rosemary 1½tsp

Flaxoil ¾cup+ Sage Pinch

Miscellaneous Thyme Pinch

Cacaopowder ¼cup Smokedpaprika 1.5tsp+

Optional:Proteinpwdr 1scoop Granulatedgarlic ¼tsp

Nutritionalyeast 7TBsp Cumin 2tsp

Optional:Stock/broth 4cups Ginger 1tsp

Optional:Hotsauce 1TBsp Turmeric 1tsp

Bakingsoda 2tsp Cayenne 2tsp

Seasalt(highquality) Redpepperflakes 1tsp

Optional:Vanillapod 1 Groundmustard 1tsp

Purevanillaextract 6tsp Optional:chipotle ¼tsp

Other Notes



Real-FoodReset:Recipes

Breakfasts

Pancakes

Yield:2-3small(butfilling)pancakes

1egg

1TBspcoconutflour

1/4cnutmilkofyourchoice(seebelowforrecipe)

1/8tspeach:bakingsoda,Ceyloncinnamonandpurevanillaextract

pinchofseasalt

coconutoil:forfrying

Directions:

1. Inasmallbowlcombineingredients.

2. Heatfryingpantomedium.Oncehot,meltcoconutoil.

3. Dropbatterintopan,spreadingwiththebackofyourspoonifnecessary,tomake2-3pancakes.

4. Cookforabout3minutes,andflipoverwhenbubblesappear.

5. Cookforanother3minutes.

ToppingOptions:servewithslicedbanana,gratedappleand/orberries,sprinklewithcinnamon,carob

orcocoapowder.

GreenTropicalSmoothie

½cupnut/seedmilkofchoice

1scoopvanillaflavouredprotein(likeSunWarriororVega)or3TBspofhempseeds

1bighandfulofbabyspinach

1bighandfulofbabykale

½cupmangochunks(freshorfrozen)

1orange,peeled

1lime,peeled



¼tspvanillaextractorinsidehalfavanillapod,scraped

ice,asdesired

optional:1dropperfulofOcean’sAliveMarinePhytoplankton

Directions:

1. Combineallingredientsinablender.Blenduntilsmooth.Enjoy.

Home-madeNutMilk

4cupsofwater+moreforsoakingnuts/seeds

1cupnutsand/orseeds(soaked2-8hours,discardsoakingwaterandrinsewell)

pinchofseasalt

optional:vanilla,cinnamon,orcocoatotaste

Directions:

1. Combineallingredientsinablender.Blendthoroughly.

2. Strainthroughafinemeshsieve,ornutmilkbag.

3. Storeinanair-tight,glasscontainerinthefridgefor3-5days.

GreenEggs

Yield:6eggmuffins

4largefree-runeggs

¼redonion,dicedfinely

¼cupgreenpepper,dicedfinely

½cupspinachleaves,slicedthinly

1TBspoliveoil

1TBspdriedbasil

1garlicclove,crushed

¼tspseasalt

Directions:

1. Beateggsinamixingbowl.



2. Addallotheringredientsandmixuntilwellcombined.

3. Pourintoapproximately6parchmentlinedmuffinholes.

4. Bakeat350*forabout12minutes,oruntileggsarecookedthrough.

Note:Ifstoredinanairtight,containerinthefridge,theseGreenEggswillkeepforuptooneweek.

LazyAppleCrisp

Yield:2generousportions

½cuppumpkinseeds

½cupalmonds,roughlychopped

½cuppecans,roughlychopped

½cupshreddedcoconut

2TBspcoconutoil

1apple,coredandcubed

1-2tspCeyloncinnamon

pinchseasalt

1tsp–1TBspchiaseeds

Directions:

1. Inamediumsizedfryingpan,overmediumheat,drytoastnuts,seeds.Stirconstantlysotheydon’t

burn.

2. Whenthenutsandseedsbegintobecomearomatic,stirintheshreddedcoconut.Pushthismixture

toonesideofthepan.

3. Ontheemptysideofthepan,meltthecoconutoil,andstirthecubedappleintoit.Sprinkleapple

mixturewithcinnamon.

4. Tossthenuts/seedmixandapplemixtureseparatelyforaminuteortwo.Whentheapplebeginsto

soften,mixtogetherbothsidesofthepan.Enjoy.

Lunches

BlueberryBananaMuffins

Yield:10smallmuffins



2bananas(canbegreenoryellow)

¼avocado

1egg

¼cupalmondbutter

2TBspcoconutoil,melted

1tspfreshlemonjuice

1tsppurevanillaextract

¼cupcoconutflour

1tspCeyloncinnamon

1tspbakingsoda

pinchofseasalt

¾cupblueberries

Directions:

1. Preheatovento350*.

2. Lineamuffinpanwith10parchmentpapermuffinliners.

3. Inamediumsizedbowl,mashbananasandavocadountilsmooth.

4. Addeggsandmixwithhandblenderonlowuntilcombines.Continuetomixonhighforone

minute.

5. Addalmondbutter,vanilla,coconutoilandlemonjuice.Mixingthoroughly.

6. Inasmallbowl,sifttogethertheremainingdryingredients.

7. Tossblueberrieswithdryingredients,thenaddtobananamixture.Stirjustenoughtoincorporate.

8. Spoonintolinedmuffinholes,fillingapproximately¾full.

9. Bakefor30minutes,oruntilatoothpickinsertedcomesoutclean.

Toppingoptions:slatherthistastymuffinwithanutorseedbutterofyourchoice,coconutoilor

coconutbutter.Youcouldeventopitwithmashedavocado,withcinnamontotaste.

Note:Thesemuffinscanbestoredinanair-tightcontainerinthefreezerifyouaren’tgoingtoconsume

themquickly.Thesemuffinskeepaboutoneweekinthefridge,andjustafewdaysonthecounter.



ChickenCashewCaesarSalad

Yield:1largesalad

2cupsofromainelettuceorothermixedgreen

½cupcookedchicken,cubedorshredded

½greenapple,cubed

1stalkofcelery,sliced

1mediumcarrot,shredded

¼cupwalnuts,halved

Directions:

1. Combineallingredientsinalargebowl.

2. TopwithCashewCaesarDressing,recipebelow.

Vegetarianoption:Replacecubedchickenfor3TBsphempseeds.

Dinners

WarmingWinterSoup

Yield:2-4servings

½yellowonion,minced

2clovesgarlic,minced

1TBspcoconutoil

4cupswaterorstock(vegetableorchicken)

4cupsvegetables,cubedorchopped

(cauliflower,carrot,celery,peppers,tomato,sweetpotato,parsnip,goldenbeet,fennel,etc)

1TBspyourfavouritehotsauce(optional)

1tspeach:redpepperflakes,freshgroundblackpepper,cumin,rosemary,seasalt

½-1tspeach:turmeric,ginger

¼tspcayenne

Directions:



1. Inalargepot,meltcoconutoilovermediumheat,addonionandgarlicandsautéuntiljust

softened.

2. Addremainingingredientsandbringtoaboil.

3. Reduceheat,coverandsimmerfor10-15minutes(ormore)untilvegetablesarecookedtoyour

liking.

4. Serveasis,orblend2cupsuntilsmoothandreturntopotforacreamiertexture.Or,blenditallin

batches,ifyouprefer.

5. GarnishwithadollopofCashewCaesarDressing,and/orchives,dillorfennelfronds.

Note:Eachperson’stastesdiffer.Feelfreetoplayalittlewiththemixofspicesandtheheatlevel.

CrockPotChickenandRootVeggies

Yield:about4servings

Chicken:

1stalkcelery

1carrot

½onion


juiceofhalfalemon

½cupwater

1wholechicken

generouspincheach:seasalt,pepper,sage,thymeandrosemary

RootVeggies:

2carrots,peeledandchopped

2parsnips,peeledandchopped

1sweetpotato,peeledanddiced

1onion,quartered

optional:2-3smallgoldenbeets,peeledandchopped

Directions:



1. Inthemorning,layonecarrot,celerystalk,halfanonionandmincedgarlicinthebottomofacrock

pot.Addwateraswell.

2. Addchickenandaddthejuiceofhalfalemonoverthetop.

3. Sprinklesaltandspicesoverthechicken.

4. Coverwithlidandcookonlowforabout6hours.

5. Anhourbeforeserving,addremainingonion,carrots,parsnipsandsweetpotato.

6. Coverandcookonhighforanotherhour.

Vegetarianoption:ReplacewholechickenwithtwosmallcansofEden’sorganicbeansofchoice.Omit

aromatics.Cookallingredientstogetherfor2hoursonlow.

Meatballs

Yield:4-6servings

1lbleangroundmeat

1egg

¼onion,finelydiced

2clovesgarlic,mincedorcrushed

½cupzucchini,shredded

¼cupcarrot,shredded

¼cupfreshparsley,chopped

1tspeach:seasalt,smokedpaprika,driedbasilanddriedoregano

Directions:

1.Preheatovento350*.

2.Placeallingredientsintoalargebowl,andmixwelltogetherusingyourhands.

3.Formmixtureinto1”balls,andplaceonaparchmentlinedbakingsheet.

4.Bakefor30minutes,oruntiljuicesrunclear.

Note:Tomakethisdishvegetarian,substitutethemeatfor½cupgroundflax,1cupgroundalmonds

and1cupgroundwalnuts,substitutetheeggfor1TBspgroundflaxorchia,soakedin3TBspwarm

waterfor10mins.



MarinaraandZucchiniNoodles

Yield:about4servings

Marinara:

4largetomatoes,coredandquartered

1cupInarisundriedtomatoes,soakedinwaterthendrained


¼-½cupfreshparsley,chopped

¼cupextravirginoliveoil

1tspseasalt

1TBspeach:driedbasil,driedoregano

dashofcayenne

Directions:

1. Placeallingredientsinablender,andblenduntilsmooth.

Note:Thisrecipecanbeeatenraw,orwarmedonthestovetopbeforeeating.Storeinanair-tight

containerinthefridgeforuptooneweek.

ZucchiniNoodles:

2-3mediumsizedzucchinis

Directions:

1. Withaspiralslicer,orjuliennepeeler,slicezucchiniintothinstrips(noodles).

Note:ZucchiniNoodlescanbeeatenraw,orwarmedthroughinMarinarasaucebeforeeating.

ChickenStripswithMango&CherrySalsa

Yield:4servings

4bonelessskinlesschickenbreasts,cutintoevenstrips

2TBspextravirginoliveoil

saltandpepper



1onion,diced


1jalapeno,thinlyslicedintorings

2cupscherries,freshorfrozen,pittedandchopped

2cupsmango,freshorfrozen,diced

½cupwater

1TBsplemonjuice

Directions:

1. Inalarge,deepskillet,heatoilovermediumheat.

2. Seasonchickenwithsaltandpepperandaddtoskillet,cookinguntilbrownedonbothsides.

Removechickentoaplateandsetaside.(Chickenwillstillbepinkinthemiddle,that’sokay.)

3. Inthesamepan,inremainingoil,addonion,garlicandjalepeno.Cookuntilonionistender.

4. Stirincherriesandmango.Cookuntilfruitiswarmedandbeginstosoften.

5. Returnchickentothepan,addinglemonjuiceandwater.

6. Coverandcookuntilchickeniscookedthrough,about10minutes.

7. Ifyoupreferathickersauce,removechickenandsetasideonacleanplate.Continuetoreduce

saucetoachievedesiredthickness.

8. Spoonsauceoverchickenandserve.

Vegetarianoption:ReplacechickenstripsforHenry’stempeh,sliced.

LoadedSweetPotato

Yield:2-4servings

2sweetpotatoes


smallhandfulredonion,diced

1clovegarlic,crushed

8ozofsustainablycaughtfishofchoice,cookedandshredded

2cupsofleafygreens,slicedthinly

1TBsplemonjuice



dashofcayenne

seasalttotaste

Directions:

1. Preheatovento350*F.

2. Thoroughlywashsweetpotatoes,drythem,thenpuncturewithaforkinseveralplacestoallow

themtovent.

3. Placesweetpotatoesonabakingsheetandbakeintheovenforaboutanhour,untilsoft.

4. Whilepotatoesarebaking,startbycookingfishifrequired.

5. Onmediumheat,sautéoliveoil,onionandgarlicuntilonionsstartturningclear.

6. Addshreddedfishandstirtogetherinpan.

7. Turnoffburner,andaddinlemonjuice,cayenneandgreens,stirringwelltowiltgreens,butprevent

burning.

8. Removesweetpotatoesfromoven,sliceopendownthemiddle,andtopwithgreensmix.Addany

extratoppingsandenjoy.

Optionaltoppings:hempseeds,sprouts,nutsorseeds,choppedorshreddedveggies,ordressingof

choice.

Vegetarianoption:substitutefishfor1canEden’sOrganicbeansofchoice,rinsedanddrained

SidesandSnacks

CheezCrackers

1¾cupsalmondflour

4TBspnutritionalyeast

½tspseasalt,plussometosprinkleontop

1flax“egg”(1TBspgroundgoldenflaxplus3TBspwarmwatercombined)or1egg

1TBspcoconutoil,melted

2TBspfreshlemonjuice

Directions:



1. Preheatovento350*F.

2. Inamediumbowl,stirtogethertheingredientsfortheflax“egg”,ifyou’reusingit.Ifyou’reusing

anactualegg,beattheegginamediumbowl.Setaside.

3. Siftdryingredientstogetherinalargebowl.

4. Addcoconutoilandlemonjuicetoeggmixtureandstirtocombine.

5. Addeggmixturetodryingredients.

6. Mixwelluntilaballforms.

7. Rolloutdoughbetweentwopiecesofparchmentpaper.Thethinnerthebetter.

8. Peelofftoplayerofparchment.Usingapizzacutterorverysharpknife,slicethedoughintoone

inchsquares.Then,liftdoughonparchmentontoabakingpan.

9. Sprinklewithseasaltandbakefor10-12minutes.

10. Outeredgesmaybrownfaster.Youmaywishtoremovetheoutercrackersoncetheyarebrowned

andreturntheremainingcrackerstotheoventobakeforanotherminuteortwo.

11. Allowtocool.

Note:Thesecrackersstorewellinanair-tightcontainerforuptooneweek.

SixSuperSeedsMix

YoucanpurchaseOrganic6SeedMix,orfollowtherecipebelowtomakeyourown.

1partbrownflaxseeds

1partgoldenflaxseeds

1partrawhulledsunflowerseeds

1partsesameseeds

1partchiaseeds

1partrawhulledpumpkinseeds

Directions:

1. Combineallingredientsinasealablecontainer.Usethismixtosprinkleonfruit,salads,cereals,

yogurtandmore.Keepswellinthefridgeforupto3months.

KaleChips



1largebunchTuscankale(orcurlykale),washed,thoroughlydriedandstemsremoved


½tspsalt

optional:2TBspnutritionalyeast,½tspsmokedpaprika,¼tspgarlic,¼tspchipotle,dashofcayenne

optional:1-2TBspCashewCaesardressing(recipebelow)

Directions:

1. Preheatyouroventothelowesttemperature.

2. Placekaleinalargebowl,drizzleoliveoiloverit.Kneadkalewithyourhandsforaminutetohelp

softenthekale.

3. Ifyouareaddinganyadditionaltoppings(otherthansalt),addtheseasoningtothelargebowl,and

incorporatewellintothekale.

4. Onaparchmentlinedbakingsheet,placekaleinasinglelayer.Alittleoverlapisokay,thepieces

willshrinkabit.

5. Sprinklewithseasalt.

6. Bakeintheoven,withthedoorcrackedopen,for1-2hoursoruntildryandcrispy.

Note:Ifyouhaveone,thesekalechipscanbepreparedinadehydrator.Alternatively,toreducethe

cookingtimeyoucanraisetheoventemperatureto350*F,however,youwilllosesomeofthe

nutritionalbenefitsofkale(stillWAYbetterthanpotatochips).

Tip:Tokeepkalechipscrunchyforlonger,takeasiliceapacketortwofromabottleofvitaminsandpop

itintoyourcontainer.

KaleSalad

Yield:4smallservings

1bunchkaleleaves,washed,stemmedandroughlychopped

pinchofsalt

½cupInarisundriedtomatoes,soaked

½cupwalnuts,halved

¼cupBasicDressing(recipebelow)



½tspgroundmustardpowder

1clovegarlic,crushed

Directions:

1. Inalargebowl,massagekalewithsaltuntilitbeginstosoften(about2minutes)

2. Inaseparatesmallbowl,combineBasicDressing,groundmustardandgarlic.Setaside.

3. Addallingredientstothelargebowl,andcombinewell.

DipsandDressings

CinnamonAlmondButter

½cuprawalmondbutter

3TBspflaxoil


2tspCeyloncinnamon

generouspinchofseasalt

Directions:

1. Combineallingredientsinasmallcontainer,mixingwell.Thisdipwillstorewellinanair-tight

containerinthefridgeforuptooneweek.

SundriedTomatoHummus

115-ozcanEden’sOrganicBPA-freecannedchickpeas,rinsedanddrained

2tbsptahini

2clovesgarlic,crushed

2tspdriedbasil

½cupInarisundriedtomatoes,soaked


extravirginoliveoil,asneeded

Directions:



1. Combineallingredientsinafoodprocessorandprocessuntilsmooth.Stoppingtoscrapedownthe

sidesasrequired.

2. Drizzleinoliveoilasneededtoreachdesiredconsistency

Note:Thishummuswillkeepwellinthefridgeuptooneweek.

BasicSaladDressing

½cupflaxoil

¼cupfreshsqueezedlemonjuice

2clovesgarlic,crushed

generouspinchofsalt

generouspinchofblackpepper

1tbspofpreferredherbs:basil,oregano,parsley,etc.

Directions:

1. Combineallingredientsinamasonjar.Shakewellbeforeusing.Storeinthefridgeuptooneweek.

CashewCaesarDressing

½cupcashews,soakedfor1-2hoursorovernight

2TBspfreshlemonjuice

1/3cupextravirginoliveoil


1TBspnutritionalyeast

½tspdrymustardpowder

¼tspseasalt

1/8tspgroundwhitepepper

pinchgroundcumin

Directions:

1. Inabulletorothersmallblender,addallingredientsblendinguntilsmooth.Scrapedownthesides

whenneeded.Thinwithwater,oradditionaloliveoil,toreachdesiredconsistency.Storesinthe

fridgeuptooneweek.



Bonus:CurbthoseCarbCravings

Evenifyou’refollowingalloftheadviceoutlinedinThe10-DaySugar-FreeReal-FoodResetyoumay

stillfindyourselfwithafewcarbcravings(remembersugarisaddictive–withdrawalisreal).Tohelp

stopthosecravingsintheirtracks,andensurethatyoudon’tfalloffthewagon,we’veincludedsome

bonusrecipesfordelicioustreatsthataresuretosatisfyyoursweettooth,whilealsobuildingyour

healthandhelpingyoureachyourgoals!

Enjoythesetastymorsels.Youcandothis!

TastyToastedCoconutChips

Youcanpurchasenaturaltoastedcoconutflakesorfollowtherecipebelowtomakeyourown.

½cupcoconutflakes

½tspCeyloncinnamon


dashofcayenne,ifyou’dlike

Directions:

1. Spreadcoconutchipsontoabakingsheetandbroilonmediumfor2-3minutes.

2. Inthemeantime,combineallspiceswellinasmallbowl.

3. Removecoconutflakesfromovenandmixwithspicesuntilwellcoated.

4. Storeinanair-tightcontainer.

Sugar-FreeAlmondButterCups

ChocolateBottomLayer:

2TBspcoconutoil

2TBspalmondbutter

¼cupcacaopowder


AlmondButterLayer:



2TBspcoconutoil

4TBspalmondbutter


pinchofseasalt

Directions:

1. Inadoubleboiler,heatchocolatemixture,stirringoccasionallyuntilwellblended.

2. Pourintoparchmentlinedminimuffinholes.

3. Placeinthefreezertosetforabout10minutes.

4. Inadoubleboiler,heatalmondbuttermixture,stirringoccasionallyuntilwellblended.

5. Removechocolatecupsfromthefreezer.Pouralmondbuttermixtureoverchocolatemixturein

minimuffinholes.

6. Placebackinthefreezerandallowtosetforabout30minutes.Onceset,keeprefrigerateduntil

serving.Thesemeltandbecomemessyatroomtemperature.

Optional:Ifyouabsolutelyneedsomethingwithasweettaste,youcanaddafewdropsofsteviaextract

tothealmondbuttermixture.

Beverages

Ifyou’reboredwithplainwater,tojazzthingsup,youcanthrowinsome:

• lemonslices,

• berry,

• mint,

• orcucumber.

Alternatively,herbalteas,especiallythosewithpeppermintorcinnamoncanhelpstaveoffcravings.

by: veronica qubrossi with melanie...

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