The Whole Journey Cookbook

180 Delicious Ways To Use Food As Medicine

Christa Orecchio

A heartfelt thank you is in order to the following individuals who, without their

hard work, contribution, and support this book would not have been possible.

Each have contributed their own special and unique gifts, truly making this an

exemplary team effort. Each contribution has been invaluable, and assists in the

dream and mission to help as many people as possible to achieve vibrant

health and well being through using food as medicine.

Nicole Lombardo (for the push to actually write this book, recipe contribution)

Johnny Panessa (food photography and styling)

Felicia Liu (inspirational friend and sous chef)

Patty Williams Brutlag (cover and headshot photography)

Steve Bell (food photography)

Chassie Bell (food preparation/styling)

Twila Ginn (editing, food prep and styling)

Karin Basil (food preparation/styling/organization)

Emily Potter (food prep/recipe contribution)

Lauren Venosta (organization)

Jenny Barnes (exceptional design)

Jenny Gilcrest (marketing and promotion)

Nicole Koval (truly nourishing recipe contributions)

Willow Buckley (recipe contribution)

Emily Buonadonna (recipe contribution)

Melissa Costello (healthy cooking inspiration)

“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has.” - Margaret Mead

Nutrition and true nourishment means something very different today than it did

years ago. The fat-free, low-fat, processed food trend and mentality of the

nineties is finally shifting, and many people are starting to realize that diets don’t

work, but lifestyles do.

As a nutritionist, I implore my clients to truly nourish themselves on all levels. It is

empowering for them when they realize that they don’t have to exist on

smoothies and salads alone to lose weight, decrease inflammation and pain,

and to be a healthy person. We absolutely can feel satiated while fully enjoying

our food and the process of building wellness. Food should adhere to our

genetics, our health goals, our lifestyle and our taste buds. It should be hearty,

satisfying, grounding and nourishing. Using food in this way provides substance,

sustenance and balance for today’s times. This is the concept of harnessing the

power of food to be an anchor in your life that grounds and empowers you,

while providing balance, vitality and strength.

Some of the ingredients in this book might seem unusual to you at first, but stay

with it. Hunt and peck at the health food store until you feel comfortable

navigating the aisles of foods that might be unfamiliar to you. Approaching this

book with an open mind, and having the goal of learning to cook and eat

differently will reap massive rewards that change the way you think, look, act,

and feel on a daily basis. My goal and hope with this book is that, over time,

these foods will become a regular part of your healthy lifestyle. With some effort

and patience in the process, you won’t have to think about them so much

because, with consistency, it will eventually all become natural. Look at

purchasing these ingredients as a slow and manageable way to transform your

eating and to restock your pantry.

Cooking and eating this way will require a monthly trip to the health food store,

or the need to purchase a few ingredients online to start. However, I encourage

you to look for some of these foods, like coconut oil, in your conventional

grocery store. As this movement becomes more widespread, conventional

grocery stores are expanding their offering, We suggest spending a few extra

minutes to re-familiarize yourself with your regular grocery store, because

perhaps a few of these items are on the shelves, but just not a part of your

regular route. We also encourage you to request that new items be brought in,

as consumer requests are becoming a very popular way for regular grocers to

connect with and respond to the evolving needs of their regular customers.

If you can successfully implement food as medicine into your life, exponential

health dividends await. Eating and living this way arms you with the power to

boost immunity, assist with weight loss, improve digestive function, dramatically

reduce the risk of diabetes, provide exceptional Cancer prevention, ward off

osteoporosis, balance hormones, all the while nourishing both the taste buds

and the soul. This is using food as medicine. You simply cannot improve one part

of the body without improving the entire body, mind, and spirit.

We have so much control over our health and our quality of life by what we

choose to put in our bodies. Food is truly an invaluable tool for living gracefully,

happily, and fulfilled. I hope you enjoy this book as much as I have enjoyed

creating these recipes over the years.

If you like what you see here and would like to continue your wellness journey

with us, visit our product review site where we have reviewed hundreds of

healthy products to help bust through marketing and to keep you in the know.

Or go to www.healthyproductswap.com to have us email you our top 30

favorite product swaps so you can change out your pantry easily. For pregnant

ladies and aspiring moms, we have another e-book called “The Five Tri’s” that

breaks pregnancy into a five-trimester process. There are also other e-products

we offer to boost your healthy shopping experience as well as our interactive

three-month online nutrition program designed to gracefully and permanently

lay out the steps to take you all the way into a brand new, healthier lifestyle

while also creating the best possible version of you on many levels beyond

physical health.

Wishing you the best in health and good taste,

Christa Orecchio, Clinical and Holistic Nutritionist

Whole Journey Founder thewholejourney.com

About the PYRAMID

Vegetables: Simply stated, the more fresh vegetables we eat, cooked or raw, the

better we feel and look, and the better our health will be. The single best way to build

and boost your nutrient stores daily while also cleansing out toxins and impurities that

can build up with daily living. A rainbow of color and five servings per day will keep

antioxidant levels high and inflammation at bay. It is important to buy many vegetables

organic to avoid an additional and unnecessary chemical load of 50-70 chemicals. See

our blog on The Dirty Dozen and The Clean Fifteen if you are curious which organic

additions need to make your grocery list.

Protein: Protein is a basic building block of cells and tissues needed to keep us strong. It

is crucial for vital functions, and the regulation and maintenance of our bodies. Amino

Acids are the building blocks for major parts of a lean human body and making

complete amino acids is only possible from consuming high quality animal protein

(otherwise you would have to combine beans and rice to make a complete protein).

Enough high quality protein also feeds our brain and helps strengthen tired adrenal

glands so that we have more life energy to go around.

Healthy Fats and Oils: Good quality fat makes us feel satiated, which means we will not

overeat sugar or carbs. The healthier fats and oils like coconut oil, ghee, grapeseed,

flaxseed and olive oil, avocados, and raw nuts and seeds are a wonderful and fast way

to strengthen the immune system and cut down on inflammation. Believe it or not, we

must eat enough fat if we want to lose weight.

Complex carbohydrates: these are carbohydrates that contain enough fiber to slow

the release of glucose in the system, while supporting healthy digestion. Therefore they

help steady blood glucose levels, which is very supportive to the pancreas and to

energy levels and a good mood. Steady blood sugar levels are the ONE thing that

centenarians (people who live to be 100 or over) have in common. Staging these types

of carbs in your diet will help you to decrease your sugar cravings and consumption.

Ideas and options you will find in this book:

While we always customize our programs to the individual there are absolutely some

basic tenets of a healthy, balanced diet that allow many people to thrive. Here are a

few explanations behind our Food as Medicine Pyramid to inspire you to evaluate and

upgrade your current diet and plan. If we do our job right and empower you with

knowledge, you will soon create a new lifestyle, leaving “diets” in the dust for good.

Fruit: 2 servings per day maximum because many fruits are high in sugar. Green apples

and berries are the lowest sugar fruits and therefore the healthiest to ward off diabetes,

obesity, weight gain, and to support an anti-inflammatory lifestyle.

Herbs and spices: a wonderful way to reap all kinds of health benefits. Herbs and spices

can speed up metabolism, reduce inflammation, improve hydrochloric acid

production, have anti-viral and anti-septic properties and can be a wonderful source of

antioxidants. Keep your home stocked with ginger, garlic, parsley, oregano, cilantro,

basil, turmeric, sea salt, nutmeg, cinnamon, and cayenne pepper, and use them often

for flavor.

Tea: green and white tea, red bush (or rooibos), chamomile, peppermint, or other

herbal teas are a wonderful way to boost dietary antioxidants and to extract medicinal

properties from herbs that support wellness.

Hydration: proper hydration is essential for cellular metabolism. It is the single best way

to improve the way we feel and look. The appropriate amount of water consumption

daily is 1 liter (or about 34 ounces) for every 50lbs of body weight. Look for mineralized

water over reverse osmosis whenever possible because the minerals are important to

delivery the water to the tissues and cells for hydration. If you drink reverse osmosis

water, add back the minerals (concentrated trace minerals) to ensure that your water

hydrates you effectively.

Nutritional supplements:

A good quality multi-vitamin (make sure it’s food-based, not synthetic) will go a long

way to fill in nutritional deficiencies. In today’s times of mineral deficient soil and water,

we need to hedge our risk to make certain our bodies have all the nutrients they need

to perform the myriad of functions that are consistently taking place. A mulit-strain

probiotic taken at night before bed, or in the morning upon waking (away from food)

will ensure good digestive and immune health on a day-to-day basis. A high quality fish

oil is almost always an important part of a healthy, anti-inflammatory life-style, making

certain we get enough omega 3 essential fatty acids.

Grains: choose gluten-free grains whenever possible like brown and wild rice and

quinoa

Root veggies: sweet potatoes, yams, butternut and acorn squash, and parsnips

Beans/Legumes: chickpeas, black beans, pinto beans, and adzuki beans

Appetizers and Snacks 10

Beans 34

Beverages 39

Breakfasts 47

Desserts 72

Dressings and Sauces 99

Fish 113

Grains 132

Leafy Greens 146

Other Vegetables 157

Pasta 175

Poultry 182

Red Meat 194

Salads 200

Sea Vegetables 214

Soup 218

The Health Food Glossary 239

About the Author 243

Table of Contents

1 artichoke

½ lemon, juiced

Sauce:

½ cup of your favorite mustard

2 tablespoons cider vinegar

2 tablespoons tamari

2 tablespoons honey

Heat 2 inches of water in a pot. Wash artichoke, and cut ½-inch off the top and

bottom of the artichoke. Squeeze lemon juice all over artichoke and place in

boiling water. Cover and boil 25 minutes until leaves pull off easily. While the

artichoke cooks, whisk together sauce ingredients in a bowl. Remove artichoke

and drain over sink. To eat, pull off a leaf, dip in sauce, and pull meat off with

your teeth.

Artichoke with Dipping Sauce

Prep and cook time: 30 minutes Serves 1

1 egg white

¾ pound unsalted cashews

2 teaspoons coarse salt

1 teaspoon crushed red pepper flakes

½ teaspoon ground cumin

½ teaspoon dried oregano

¼ teaspoon ground hot red pepper

Preheat oven to 300 degrees. Generously grease a jelly-roll pan. Lightly beat

egg white in medium-size bowl. Add cashews; toss gently to coat. In a separate

small bowl, combine salt, red pepper flakes, cumin, oregano, and ground red

pepper. Sprinkle over nuts; toss to coat evenly. Spread nuts in prepared pan.

Bake for 25 minutes or until golden and fragrant. Stir 2 or 3 times throughout the

baking process to separate nuts. Cool nuts completely. Store in airtight

container.

Chili Nuts

Prep and cook time: 30 minutes

1 can cannellini (white) beans, drained and rinsed

½ cup raw cashews, soaked for 20 minutes and drained

¼ cup water

1 tablespoon lemon juice

3 tablespoons nutritional yeast

1 yellow onion, diced

4 garlic cloves, minced

1½ cups frozen artichoke hearts, thawed and chopped

3 cups fresh spinach, chopped small

1 teaspoon sea salt

1 pinch red pepper flakes

½ teaspoon cumin

½ teaspoon garlic powder

¼ cup gluten-free bread crumbs

Preheat oven to 400 degrees. In a food processor or blender, blend beans and

cashews with water, lemon juice, and nutritional yeast until creamy. If mixture is

too thick, add more water, 1 tablespoon at a time, until thick and creamy. Set

aside.

In a skillet over medium heat, sauté the onion and garlic until soft. Add

artichokes and sauté until lightly browned. Add spinach and let it wilt, about 2-3

Creamy Spinach and Artichoke Dip

Prep time: 1 hour Makes about 6 cups

minutes. Pour into a large bowl. Add bean-cashew mixture and sea salt and stir

to combine well. Pour into an oiled casserole dish and top with bread crumbs.

Cover with foil and bake for about 15 minutes. Remove foil and bake 10 minutes

more or until a little browned on the top.

2 large apples (or 3 medium) of your choice, sliced crosswise 1/8 inch

thick, seeds removed

1 teaspoon of cinnamon

Heat oven to 225 degrees. Arrange apple slices on two parchment-lined baking

sheets and bake for 90 minutes. Make sure each apple slice has its own place

on the pan. Sprinkle with cinnamon. Flip apple slices over after 90 minutes and

continue baking until crisp, about another 60 minutes. Remove and let cool

completely. Store chips in an airtight container.

Dried Apple Chips with Cinnamon

Prep and cook time: 3 hours Serves 4

1 clove garlic

1 cup green pitted olives

¼ cup extra virgin olive oil

6 extra-large organic eggs, hard-boiled and cooled

24 slices baguette of your choice

1 bunch chives, snipped into 1-inch lengths

tiny dill sprigs for garnish

Put garlic into feed tube of food processor with processor running, and chop.

Add olives and olive oil and process to coarse paste, scraping down sides.

Trim off narrow (yolkless) end of eggs. Cut each egg crosswise into 4 slices.

To assemble, spread olive paste on one slice of baguette. Crisscross 2 chives

over paste. Set one slice of egg on top. Press dill sprigs into yolk for garnish.

Arrange on party plate and serve.

Egg Tapenade Canapé

Prep and cook time: 30 minutes Makes 24 appetizers

¼ cup sesame seeds

¼ cup sunflower seeds

½ cup raisins

½ cup dried figs or dates

½ cup almond butter (or other nut or seed butter)

Place sesame seeds, sunflower seeds, raisins, and figs into a food processor.

Chop until everything is ground together. Add nut or seed butter and mix until

combined. Roll mixture into balls or press into 8-inch square cake pan and cut

into 1-inch squares. Keep refrigerated.

Variation: add ½ cup of unsweetened coconut and a splash of coconut or

almond milk, if necessary, to help hold balls together. You can also add

superfoods such as maqui powder, cacao powder, spirulina, maca, or açai

powder.

Energy Bliss Bars

Prep time: 20 minutes Makes about 5 dozen 1-inch squares

1 bag (10 ounces) frozen green garbanzo beans, cooked

½ cup fresh lemon juice

¼ cup + 2 tablespoons olive oil

¼ cup + 2 tablespoons tahini

2 tablespoons chopped garlic

2 tablespoons water

½ tablespoon sea salt

Put all ingredients into a food processor. Mix on medium speed until blended.

Green Garbanzo Hummus

Prep and cook time: 30 minutes Makes 2-3 cups

1 tablespoon grapeseed oil

1 cup chopped onion

6 cloves garlic, minced

1 teaspoon sage

1 teaspoon thyme

1½ cups cooked lentils

cayenne pepper to taste

Heat the oil in a skillet. Add the onion and garlic and sauté slowly over low heat

for about 15 minutes. Add sage and thyme and continue to sauté for about 5

minutes longer. Place the cooked lentils in a food processor or blender. Add the

sautéed vegetables and cayenne pepper to the lentil mixture and purée or

blend. Transfer the paté mixture to a bowl and chill for about an hour.

Lentil Paté

Prep and cook time: 1½ hours Makes 2½ cups

1 cup pecans (food processed into flour)

½ cup cashews

(food processed into flour)

10 medjool dates (de-pit and soak in hot water for 10 minutes)

3 tablespoons almond or peanut butter

2-3 tablespoons maple syrup

½ cup gluten-free rolled oats

In food processor, blend pecan flour, cashew flour, drained dates, nut butter,

and maple syrup. Slowly, mix in the rolled oats by hand. If mixture is too thick to

mold into balls, add a few tablespoons of water. Continue to mix until soft and

malleable. Roll into 1” size balls.

Roll the balls into any topping of preference, such as flax seeds, unsweetened

shredded coconut, or cacao powder.

Nutty Oat Chews

Prep time: 20 minutes Makes 12-18

1 bunch kale (the curly-leaf variety works best for this recipe)

1/8 cup grapeseed oil

1 tablespoon apple cider vinegar or red wine vinegar

1/2 teaspoon good quality salt

ground black pepper

1-2 seasonings of your choice:

nutritional yeast flakes

garlic powder

red chili flakes

curry powder

Italian herbs

Place a large, shallow roasting pan or sheet pan in the oven and pre-heat to

375 degrees.

Rinse kale, and dry completely. Remove stems, and cut into pieces

approximately 3-inches wide. In a large bowl, use your hands to combine the

kale with the next 4 ingredients. Season to taste with your choice of suggested

ingredients, coating kale evenly.

When the oven is up to temperature, carefully put the kale into the hot pan,

spreading it out into one layer. It will sizzle. Roast in oven for 10 minutes and then

Oven-Roasted Kale Chips

Prep and cook time: 30 minutes Serves 4

gently stir or turn the leaves. Continue roasting another 5-7 minutes until kale is

crisp and dry, but not too brown. Some may be chewy instead of crisp. Serve

immediately.

So many ways to make the healthiest of greens: kale contains a plethora of

vitamins and minerals and inflammation-reducing antioxidants. It provides an

easy-to-absorb form of calcium and good fiber. These chips are a simple

addition to a healthy diet.

Crust:

2 cups almond meal

2 pastured eggs

3 tablespoons grapeseed oil

¼ teaspoon baking soda

1 teaspoon garlic powder

1½ tablespoons fresh rosemary chopped

Suggested toppings:

1 cup organic marinara sauce (sugar-free)

1 pound Italian chicken sausage, nitrate-free

2 crookneck yellow summer squash, diced

3 green onions chopped

1 teaspoon dried oregano

2 small tomatoes, diced

½ cup roasted peppers, diced

handful of torn basil leaves

(optional: add dairy-free cheese)

Preheat oven to 350 degrees. Using a spoon, mix all crust ingredients together

until it becomes very thick. Using your hands, form the dough into a ball. Lightly

grease a pizza pan or a cookie sheet with grapeseed oil. Place the ball of

Paleo Gluten-Free Pizza

Prep and cook time: 1 hour 8 appetizer servings

dough in the center of cookie sheet or pizza pan and, using your hands, push

and pat the dough down into the shape of a circle. You will want to make the

dough as thin as possible. The pizza crust should be approximately 12 inches in

diameter.

Bake JUST the crust in oven for 20 minutes.

While the crust is cooking, prepare toppings. Crumble sausage into a large

sauté pan and brown. After the crust is finished, remove it from the oven and

evenly spread the marinara sauce over the crust. Add the sausage and all

remaining toppings evenly over the sauce and bake again for an additional 25-

30 minutes. Get creative and use whatever toppings you might like.

2 tablespoons Greek yogurt

2 teaspoons honey

1/8 teaspoon ground cinnamon

1/4 cup organic peanut butter (no sugar)

In a bowl, mix ingredients until smooth. Serve with celery, carrot sticks, and

cucumber slices.

Peanut Butter Dip with Raw Veggies

Prep time: 10 minutes Makes about ½ cup

3 medium tomatoes, finely diced

½ cup yellow onion, finely diced

6 tablespoons minced jalapeños

6 tablespoons lime juice

1/4 teaspoon sea salt

1/4 cup chopped fresh cilantro

1/8 cup chopped Italian flat parsley

1 tablespoon raw apple cider vinegar

optional: a dash of pink or Celtic salt

Combine all ingredients and mix well. Keep refrigerated.

Pico de Gallo

Prep time: 20 minutes Makes approximately 3 cups

1 package polenta (made from organic corn)

2 tablespoons grapeseed oil

1 cup sugar-free marinara or pizza sauce

½ teaspoon harissa, curry, or Jamaican jerk spice

salt and pepper to taste

Preheat oven to 450 degrees. Cut polenta into thick slices (the size and shape of

steak fries). Toss with grapeseed oil, salt, pepper, and other spice. Roast in oven

for 40 minutes. Serve with marinara sauce for dipping.

Polenta Fries

Prep and cook time: 45 minutes Serves 4

3 red potatoes, peeled and cut into bite-sized chunks

1 teaspoon sea salt

½ cup coconut milk

15 squash blossoms

½ cup safflower or grapeseed oil

1 cup Italian panko (gluten-free bread crumbs)

1 cup melted coconut oil for frying

Put potatoes in a medium pan with cold water and bring to a boil. After water is

boiling, add sea salt. Cook about 35-40 minutes until potatoes are fork tender.

While the potatoes are cooking, rinse the blossoms and let air dry on a paper

towel. Drain the potatoes. Mash the potatoes with a hand masher and add

coconut milk. Continue to mash until well incorporated. Gently stuff the squash

blossoms with the mashed potatoes. Fill up leaving just enough room to seal

them. Roll each blossom in melted coconut oil then into the panko. Fry in

grapeseed oil until golden brown.

Potato Stuffed Squash Blossoms

Prep and cook time: 1 hour Makes 15 appetizers

2½ cups raw almonds, soaked at least 12 hours

¼ cup plus 1 tablespoon raw tahini

¾ teaspoon fresh ground pepper

1½ teaspoon cumin

¼ cup plus 2 tablespoons olive oil

¼ cup plus 3 tablespoons lemon juice

¾ cup water

¾ teaspoon salt

smoked paprika for garnish

Drain and rinse soaked almonds. Place almonds in a food processor and grind.

Add remaining ingredients minus ½ the water. Purée the ingredients, adding

more water until creamy. Taste and adjust seasonings to taste. Spoon into a

serving dish and drizzle with extra olive oil and smoked paprika. Serve with cut

veggies or raw flax crackers.

Raw Almond Hummus

Soaking time: 12 hours

Prep time: 10 minutes Makes 3 cups

1 cup raw cashews

½ cup pure water

2 cloves garlic

2 tablespoons raw tahini

½ lemon, juiced

½ teaspoon sea salt

2 tablespoons olive oil

Blend all ingredients in a blender or food processor until creamy. Enjoy with

veggies or raw flax crackers.

Raw Cashew Hummus

Prep time: 5 minutes Makes about 2 cups

½ cup organic popping corn kernels

3 tablespoons coconut oil

2 tablespoons raw apple cider vinegar

1 teaspoon Celtic or pink salt

1 teaspoon freshly ground black pepper

olive or coconut oil spray

Heat coconut oil for 1 minute, then add popcorn and cover with a lid. Shake

covered pan around on burner to coat popcorn and to invite popping. Keep

moving pan around until all popcorn is popped. Gently remove lid (holding pan

down toward bowl and away from the face) and pour popcorn into a large

bowl. Spray popcorn with olive or coconut oil spray, then toss with salt and

pepper. Add apple cider vinegar at the end and toss again.

Salt and Vinegar Popcorn

Prep time: 10 minutes Makes 6 cups

3 cups raw sunflower seeds (soaked 8-12 hours)

1 cup freshly-squeezed lemon juice

½ cup chopped scallions

¼-½ cup raw tahini

¼ cup raw apple cider vinegar or tamari sauce

2-4 slices red onion, cut into chunks

4-6 tablespoons parsley, coarsely chopped

2-3 medium cloves garlic, coarsely chopped

½ teaspoon cayenne pepper (or more to taste)

Soak sunflower seeds for 8-12 hours; drain. Allow seeds to sprout by leaving out

on counter for 3-4 hours. Once sprouted, thoroughly rinse, drain, and remove as

many of the thin inner husks that float to the top as possible. In a food processor,

process the sunflower seeds, lemon juice, scallions, tahini, vinegar or tamari,

onion, parsley, garlic, and cayenne until the mixture is a smooth paste.

When thoroughly blended, taste and adjust the seasoning. The paté will

develop a stronger garlic taste in a few hours.

Sunflower Paté

Soak time: 8-12 hours Prep time: 15 minutes Makes 8 cups

1 can navy beans (or garbanzo, black beans, black-eyed peas)

¼ cup water

2 tablespoons chopped cilantro

3 cloves minced garlic

1 teaspoon cumin powder

2 teaspoons sea salt

1 teaspoon chili powder

2 tablespoons extra virgin olive oil

Put beans in a colander and rinse until the water is clear (no bubbles). If using

canned garbanzos, pop off the shells for easier digestion. Purée ingredients

together in a blender or food processor. Serve cold or at room temperature.

White Bean Purée

Prep time: 15 minutes Makes about 2 cups

4 cups cooked long-grain brown rice, cold

1¼ cups water

1 onion, chopped

2 celery stalks, chopped

2 garlic cloves, minced

¼ teaspoon freshly ground pepper

3 cups cooked black-eyed peas

1 butternut squash, about 1 pound-peeled, seeded, and cut into cubes

1 red bell pepper, stemmed, seeded, and finely chopped

1 teaspoon red pepper flakes

Put rice in a large bowl. Gently separate the grains and break apart any lumps.

In a large frying pan, bring the water, onion, celery, garlic, and pepper to a boil,

stirring frequently. Add the black-eyed peas and squash and return to a boil,

again stirring frequently. Reduce to low, cover and simmer, stirring occasionally,

until the peas and squash are tender, and most of the water has evaporated-

about 20 minutes. Add the rice, bell pepper, and pepper flakes. Simmer, stirring

and tossing frequently, until heated through-about 5 minutes.

Black-Eyed Peas and Brown Rice

Prep and cook time: 45 minutes Serves 8

1 package hard-shelled blue corn taco shells

1 can black beans, rinsed and drained

½ cup homemade or commercial salsa

1 cup homemade or commercial guacamole

1 tomato, diced

½ onion, chopped

5 leaves romaine lettuce, sliced

1 cup plain Greek yogurt

Heat blue corn taco shells as directed on the package. Mix beans with salsa. To

assemble tacos, place bean and salsa mixture on the bottom, then layer with

onions, tomatoes, and lettuce. Top with guacamole, more salsa, and dollop of

Greek yogurt.

Variation: Use ground turkey sautéed with cumin.

Fiesta Blue Corn Tacos

Prep and cook time: 15 minutes Serves 6

Prep and cook time: 1 hour Serves 4

1 cup dried pinto beans

4 cups water

3 cloves garlic, minced

1 jalapeño pepper, minced

½ teaspoon cumin

½ teaspoon chili powder

1 lime, juiced

salt to taste

Cover beans with water and boil for 3 minutes. Remove from heat and let sit 2-4

hours. Drain and rinse beans. Place beans in a large pot with 4 cups fresh water

and bring to boil. Add garlic and jalapeño and cook for 1 hour until beans are

soft. Add cumin, chili powder, lime, and salt to taste.

Mexican-Style Pinto Beans

Soak beans 2-4 hours

2 tablespoons grapeseed oil

1 red bell pepper, de-seeded and chopped

1 medium red onion, diced

4 cloves garlic, minced

2 teaspoons sea salt

1 large yam, peeled and cut into ½-inch cubes

1 lime, juiced and zested

1 28-ounce can fire-roasted crushed tomatoes

3 cans black beans, drained and rinsed, or 4 cups freshly cooked

1 tablespoon cumin

1 tablespoon chili powder or chili blend

1 teaspoon cocoa powder

1 cup chopped cilantro for garnish (optional)

In a large pot, heat oil over medium heat and sauté garlic, onion, red pepper,

and sea salt until soft (about 4-5 minutes). Add the cumin and chili powder; stir

to combine. Cook for another minute. Add chopped yam and lime zest,

cooking about 10 minutes more and stirring occasionally. Add the tomatoes,

black beans, lime juice, and cocoa powder. Bring to a simmer, cover, and cook

for 10 minutes, or until yams are soft. Top with chopped cilantro and a squeeze

of lime, if desired. Serve over brown rice or with gluten-free corn bread.

Yam and Black Bean Chili

Prep and cook time: 45 minutes Serves 8-10

1 avocado

1 cup water, plus more for thinning

1 tablespoon flax oil

1 tablespoon ground flaxseed meal

1 tablespoon fresh bee pollen

1 scoop whey protein powder

1 scoop warrior food vegetarian protein powder

5 drops dark-liquid stevia

1 tablespoon raw cacao powder

Blend together until smooth and thick.

Chocolate Pudding Smoothie

Prep time: 10 minutes Serves 1

2 quarts pure water (mineralized)

½ orange, sliced

½ grapefruit, sectioned

1 lime, sliced

1 lemon, sliced

¼ cup fresh basil leaves

Place fruit and basil in a large glass pitcher and add water. Refrigerate for 2

hours and serve in tall glasses.

Fruit Water

Prep time: 15 minutes Serves 8

4 tablespoons almond butter (may use a different kind of nut butter)

4 cups pure water

1 teaspoon vanilla

10 drops dark-liquid stevia

Blend in a blender or Vitamix for 2-3 minutes.

Homemade Almond Milk

Prep time: 5 minutes Serves 4

2 cups coconut water

1 frozen banana, chunked

1 packet (100g) frozen açai berry

1 cup frozen blueberries

1 teaspoon vanilla

1 pinch sea salt

1 scoop protein powder

½ teaspoon coconut oil

Place all ingredients in a Vitamix or blender and blend until smooth.

Immunity Elixir

Prep time: 5 minutes Serves 2

1½ cups pure water

1 3” strip of fresh ginger root, peeled

1 teaspoon honey or coconut sugar, if desired

Boil water and pour over fresh ginger root. Cover mug while steeping for 10

minutes. Sip and enjoy. Add 1 teaspoon of honey or coconut sugar if desired.

Soothing Ginger Tea

Prep and cook time: 15 minutes Serves 1

4 cups water

1 teaspoon turmeric powder (or, preferably, a 3-inch strip fresh turmeric

root)

1 teaspoon ginger powder (or, preferably, a 4-inch strip fresh ginger root)

honey or dark-liquid stevia, to taste

lemon slices, or the juice of a full lemon (to taste)

Place water into a small pot and bring to a boil on the stove. Make sure that the

water has come to a full boil. If using fresh ginger and turmeric, peel and cut

into thin slices lengthwise. Add turmeric and ginger to the boiling water and

reduce to simmer for 8 to 10 minutes. This will extract the beneficial compounds

from the turmeric and ginger. Remove the pot from the stove. Strain the tea into

a cup through a fine-mesh strainer to filter out the particles of turmeric and

ginger. Add sweetener and lemon to taste. Refrigerate.

Turmeric Ginger Lemonade

Prep and cook time: 20 minutes Serves 4

Note: Some of the longest living people in the world reside in Okinawa, Japan.

One of their key secrets to managing the inflammation process that contributes

to a long and healthy life is drinking turmeric tea. Turmeric is a most powerful

antioxidant and anti-inflammatory, as well as a cleansing agent for the liver.

3 kale leaves

3 stalks celery with leaves

1 handful parsley

1 handful romaine lettuce

1 inch piece fresh ginger, peeled

2 green apples, cored and quartered (peel if using a blender)

1 cucumber-optional (peel if using a blender)

Place ingredients in a Vitamix or blender and blend until smooth. If using a

blender, you may need to add small amounts of water as you blend to help the

process and for desired consistency.

Whole Journey Bliss Juice

Prep time: 10 minutes Serves 2

2 packets frozen açai (unsweetened)

1 banana

1 cup almond milk (unsweetened)

½ cup frozen berries (optional)

Blend above ingredients. Place in a bowl. Add favorite toppings.

Suggested Toppings:

raw cacao nibs

raw almonds

hemp seeds

raw organic local honey

Açai Bowl

Prep time: 5 minutes Serves 1

1 avocado

1 frozen banana

¾-1 cup almond milk (unsweetened)

1 tablespoon maca powder

1 scoop vanilla whey protein powder

Blend until smooth. Enjoy!

Avocado Banana Breakfast Smoothie

Prep time: 5 minutes Serves 2

Banana bread:

3 ripe medium bananas

1½ cups roasted unsalted cashews

1 cup almond meal/flour

2 tablespoons walnut oil

2 eggs, whisked

1 tablespoon raw honey

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon vanilla extract

½ teaspoon cinnamon

1 pinch salt

Preheat oven to 375 degrees. Place cashews in a food processor and grind

down. Once the cashews are a fine meal, drizzle in walnut oil while the

processor is running to create a cashew butter. Peel bananas; roughly break

them up and add to food processor. Combine mixture for about a minute or

until the mixture resembles a soupy paste.

In a large bowl, whisk eggs. Add cashew/banana mixture along with remaining

above ingredients. Mix to combine until it resembles a batter. Grease a glass

Banana Bread French Toast

Prep and cook time: 1¼ hours Makes 8 slices

loaf pan with coconut oil. Pour batter into greased loaf pan and bake for 25-30

minutes or until bread is cooked through, and the top is somewhat crispy. Allow

bread to cool for about 10 minutes.

French toast:

2 eggs

1/3 cup canned coconut milk

1 teaspoon vanilla extract

1/4 teaspoon cinnamon

1-2 tablespoons coconut oil

Whisk first four ingredients together in a shallow bowl. Heat a skillet or griddle

with coconut oil. Cut banana bread into ½-1-inch slices; dip into egg mixture,

making sure both sides are coated. Cook on medium-high heat for 2-3 minutes

per side. Top French toast with sliced bananas, honey, and/or a touch of

cinnamon.

organic blue corn chips (enough for one layer in an ovenproof omelet

pan)

a few organic grape or cherry tomatoes, halved

a spoonful of chopped, roasted, red peppers

2-3 ounces crumbled feta, goat, or vegan cheese

4 large organic free-range eggs

1/3 cup Greek-style, plain yogurt

fresh chopped basil, parsley, or cilantro

sea salt and fresh ground pepper

Preheat oven to 375 degrees. Lightly oil an ovenproof, 8-inch omelet pan. Layer

the blue corn chips onto the bottom of the prepared pan. Top the chips with

tomatoes and roasted red peppers. Sprinkle with crumbled cheese. Whisk the

eggs with the yogurt and herbs until fluffy and pour the mixture over the chips.

Season with sea salt and fresh pepper. Bake in oven for about 20 to 25 minutes,

or until the eggs are set and the frittata is golden.

Blue Chip Frittata

Prep and cook time: 35 minutes Serves 2

1 tablespoon grapeseed oil

6 slices of sprouted grain or whole grain bread

2 cups washed spinach (tightly packed)

5 eggs, well-beaten

1 cup full-fat Greek yogurt

1 teaspoon salt

Prepare the night before:

Melt the oil in a 9x13 inch baking dish. Tear bread into pieces and toss with

melted oil. Sprinkle spinach over bread. In a large bowl beat the eggs and

combine with yogurt and salt. Pour mixture over bread and spinach. Cover and

place in fridge overnight.

In the morning:

Preheat oven to 350 degrees. Uncover the casserole and place in oven for 45

minutes. Cut and serve.

Breakfast Casserole

Prep time: 10 minutes plus storing overnight

Cook time: 45 minutes Serves 10

1 cup frozen organic berries

1 cup unsweetened almond or coconut milk

1 scoop protein powder*

1 tablespoon ground flaxseed

1 teaspoon hemp seeds

1 teaspoon raw organic coconut oil

Blend and enjoy!

*Use either egg white, whey, or goat’s whey, which are sweetened with stevia

and are hormone- and antibiotic-free.

If you don’t mind the flavor, you can add 1 teaspoon of powdered greens to

enhance the nutritional value of your smoothie.

The Breakfast Smoothie Everyone Loves

Prep time: 5 minutes Serves 1

Why it’s good for you: this smoothie contains both fat and healthy protein, two

macronutrients, which help the body produce the stress hormone cortisol (which

gives us energy and vitality). Drink up!

2¼ cups almond flour

½ teaspoon baking soda

½ teaspoon sea salt

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg

½ teaspoon ground allspice

½ teaspoon ground cloves

½ teaspoon ground ginger

3 tablespoons ghee (clarified butter), melted

3 pastured eggs

3 tablespoons grade B maple syrup

2 tablespoons vanilla extract

1 cup shredded carrot (about 1 medium carrot)

½ cup chopped walnuts

Preheat oven to 350 degrees. In a large bowl, add almond flour, baking soda,

salt, cinnamon, nutmeg, allspice, clove, and ginger. Mix well and set aside. In a

separate bowl, add melted ghee, eggs, maple syrup, and vanilla. Whisk until

smooth. Pour wet ingredients into bowl with dry ingredients and mix well. Stir in

shredded carrot and walnuts. Spray a muffin tin or line with muffin liners. Pour

about ¼ cup of the batter into each tin until they are all evenly filled. Each tin

Carrot Cake Protein Muffins

Prep and cook time 35 minutes Makes 12

should be about ¾ full. Bake muffins for 18-20 minutes, or until you can pull a fork

out clean after testing.

4 young coconuts, pulped

½ cup macadamia nuts, soaked for 2 hours and then drained

½ vanilla bean

½ teaspoon mesquite meal

1 pinch sea salt

½-1 cup coconut water or water

½ teaspoon dark-liquid stevia, if using as a dessert

Blend well; refrigerate. Serve cool.

Coconut Macadamia Porridge

Prep time: approximately 3 hours Serves 4

2 cups gluten-free rolled oats

½ cup slivered almonds

½ cup dried shredded coconut

¼ cup crystallized ginger

¼ cup coconut oil

¼ cup maple syrup

Preheat oven to 350 degrees. Combine all ingredients into a large bowl. Spread

mixture in a thin layer on a cookie sheet. Bake for 5 minutes and then stir with a

spatula. Bake another 5 minutes and stir again. Keep baking for about 15

minutes total until golden-brown all over. Eat immediately or cool for about 10

minutes prior to serving.

Easy Homemade Gluten-Free Granola

Prep and cook time: 20-30 minutes Makes about 3 cups

4 slices of sprouted-grain bread

4 large organic free-range eggs

grapeseed oil or ghee, as needed

prepared pesto (Make sure it’s made with olive oil.)

sea salt and fresh ground pepper

shredded parmesan, as needed (may substitute nutritional yeast flakes)

Lightly toast then grill the bread in a large skillet with enough oil to coat both

sides of the toast. Grill until sizzling and golden. In the meantime and in a

separate skillet, fry the eggs to your liking. Season with sea salt and fresh ground

pepper. Spread a generous amount of pesto on each grilled toast. Top with an

egg and sprinkle with parmesan.

What pesto will do for you; basil, the main ingredient in pesto is truly an herb that

qualifies as food as medicine. The oils of dried basil can be volatile, so it is best to

get fresh whenever possible. Basil is so easy to grow on your own in your

windowsill. It’s main health property is how it acts an a natural anti-inflammatory.

Oregano acts in a similar fashion. Researchers believe basil is helpful in

combating bowel inflammation and rheumatoid arthritis. Let’s dish out the

pesto!

Egg and Pesto on Sprouted-Grilled Toast

Prep and cook time: 20 minutes Serves 2-4

2 scrambled organic eggs

½ ripe avocado

1 handful of greens

1 sprouted grain or brown rice tortilla

Himalayan pink salt to taste

Prepare eggs. Warm tortilla on a pre-heated griddle or skillet for 15 seconds on

each side. Place all ingredients in the center of the tortilla and roll up burrito

style. Enjoy!

Option: In place of, or in addition to the eggs, try using brown rice and/or black

beans.

Why it’s good for you: High quality eggs yolks (yes, eat the yolks: they will not

raise your cholesterol because they contain lecithin, a fat emulsifier that takes

care of their cholesterol) contain choline and inositol, B vitamins that play a

crucial part in maintaining cell function, cell communication and nerve

conduction.

Energy-Boosting Breakfast Wrap

Prep and cook time: 10 minutes Serves 1

1 cup quinoa (soaked in some water with juice from half lemon for 20

minutes, then drained and rinsed)

2 cups water or healing bone broth

1 dozen pastured eggs

1 red pepper, small dice

1 red onion, small dice

1 bunch swiss chard

3 cloves garlic, minced

½ pound maitake mushroom

1 bunch fresh basil, chopped

3 teaspoons sea salt

6 ounces goat cheese, crumbled

Put soaked and drained quinoa and 2 cups water in medium sauce pan and

bring to boil. Reduce to simmer with lid on until cooked, 10 to 15 minutes.

Remove from heat and set aside to cool. In a large mixing bowl, whisk eggs and

salt; set aside.

Preheat oven to 375 degrees. Prep all veggies. Cut up mushrooms. Rinse and roll

swiss chard and make one-inch julienne cuts across swiss chard rolls. In a large

sauté pan, sauté the red onion, mushrooms, and red pepper until golden; add

Farm Fresh Egg Frittata

Soak time: 20 minutes

Prep and cook time: 1 hour Serves 12

garlic for one minute. Add swiss chard and sauté until wilted. Allow to cool

down.

Make sure quinoa and veggies are not too hot when adding to eggs. Mix all

ingredients in one large bowl. Oil a 9x13 baking dish and pour all ingredients into

baking dish. Add broken pieces of goat cheese to casserole. Cover with tin foil

and bake for 30 minutes. Check middle and, if it is still liquid, cover casserole

and bake at 400 degrees for 10 more minutes. Remove tin foil for the last 5

minutes.

1 cup cooked kasha (buckwheat)

2 tablespoons almond or cashew butter

2 tablespoons water (use more if needed)

1 teaspoon cinnamon

1 teaspoon alcohol-free vanilla extract

maple syrup

Place kasha in a steamer over boiling water. Steam until warm. In a separate

bowl, use a fork to blend nut butter with 2 tablespoons of water until creamy like

a sauce. If needed, add a bit more water. Mixture should not be too runny. Pour

nut butter sauce over kasha and mix well. Sprinkle with cinnamon and vanilla

and drizzle with maple syrup.

Morning Kasha

Prep and cook time: 10 minutes Serves 1

1 cup rolled oats

2 cups almond or hemp milk

5-6 dates, pitted and chopped

½ cup sunflower seeds

Soak all ingredients overnight covered and it will be done by the morning

without cooking!

Suggestions: Add shredded coconut, raisins, or brown rice syrup before eating.

Muesli

Prep time: 5 minutes but soak overnight Serves 2

2 cups rolled oats

2 cups water

1 banana

2 tablespoons maple syrup

¼ teaspoon sea salt

1 teaspoon vanilla extract

2 teaspoons melted coconut oil

Place all ingredients, except oil, in a blender and blend until smooth. Let stand a

few minutes until batter thickens. If batter is too thick to pour easily, add some

water. Heat oil in frying pan or skillet. Using a ¼ cup measure, pour batter onto

pan and cook for 2-3 minutes on each side.

Suggestion: Add chopped walnuts to the pancake batter.

Oatmeal Pancakes

Prep and cook time: 15 minutes Makes 6-8 pancakes

1 cup almond milk, coconut milk, or water

½ ripe avocado

2 tablespoons hemp seeds

1 scoop plant-based protein powder

1 large handful kale or spinach

Blend all ingredients in a Vitamix or blender until smooth and well-blended.

Plant Protein Smoothie

Prep time: 5 minutes Serves 1

1 cup quinoa, rinsed and drained

2 cups water

¼ cup toasted unsweetened coconut flakes

¼ cup toasted slivered almonds, walnuts, or pecans

2 tablespoons hemp seeds

1 teaspoon cinnamon

1 pinch cardamom

1 tablespoon maple syrup

1 dash sea salt

unsweetened almond milk or coconut milk, optional

Cook 1 cup quinoa with 2 cups water in a rice cooker or pot for about 20

minutes. After quinoa is cooked, add coconut, almonds, hemp seeds,

cardamom, cinnamon, maple syrup, and sea salt; mix together. Top with

almond or coconut milk to your liking.

What is quinoa you ask? Quinoa is a grain-like seed that hails from South

America. It has more protein than grains and contains both soluble and

insoluble fiber. Consuming enough of both types of fiber helps improve intestinal

health, prevents heart disease by lowering LDL, helps prevent some cancers,

reduces blood pressure, regulates blood sugar, and aids in weight control.

Quinoa Breakfast Bowl

Prep and cook time: 25 minutes Serves 2

2 pastured eggs

1 tablespoon ghee (clarified butter) or organic butter

1/2 small onion, thinly sliced

3 ounces cooked salmon or smoked salmon

1/4 avocado, diced

1/8 cup raw cheese, optional

salt and pepper to taste

Beat eggs in a small bowl. Heat oil in a frying pan. Add onion and sauté for 5

minutes. Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are

mostly cooked. Distribute salmon, cheese (if desired), and avocado evenly

across the eggs. Use a spatula to fold the omelet in half and cook 30 seconds

more on each side.

Salmon Avocado Omelet

Prep and cook time: 15 minutes Serves 1

2 pastured eggs

1 tablespoon grapeseed oil

1 leek, chopped into small pieces (use only the white part)

1 clove garlic, minced

1 carrot, diced

1 cup chopped spinach, dandelion, watercress, or chard

Beat the eggs in a small bowl and set aside. Heat the oil in a frying pan. Sauté

leek for 3 minutes. Add garlic and sauté for one minute. Add carrots, cover, and

cook 5 minutes on low heat until carrots are softened. Remove vegetables and

put on a plate. Add a little oil to the pan if it’s dry. Add the eggs and cook over

medium heat for 3 minutes until eggs are mostly cooked. Add greens and other

vegetables back into pan. Stir all ingredients together until eggs are completely

cooked. Add salt and pepper to taste and serve.

Scrambled Eggs and Greens

Prep and cook time: 30 minutes Serves 2

½ pineapple, cut into bite-sized chunks

1 cup mango, cut into bite-sized chunks

1 cup plain 2% Greek yogurt

¼ cup dried coconut flakes

Place all ingredients into a bowl, mix, and serve!

Notes: This is the simplest and most refreshing dessert to enjoy in warm weather.

Depending on the sweetness of the pineapple, you may want to add a little

honey.

Tropical Breeze

Prep time: 20 minutes Serves 2-4

2 cups zucchini, finely grated

1 egg

1/4 teaspoon all natural seasoning (without MSG)

1/4 teaspoon sea salt

1/8 teaspoon fresh ground pepper

1 dash paprika

1/4 cup quinoa flour

1/4 cup almond flour

1/4 cup brown rice flour

1 dash red pepper flakes

4 tablespoons grapeseed oil or 3 tablespoons butter

Mix all ingredients well. Heat oil in frying pan over medium-low heat. Drop

spoonfuls of batter in pan. Flatten lightly with back of spoon to about ½-¾-inch

thickness. Brown on each side. Remove to paper towel.

Zucchini Pancakes

Prep and cook time: 15 minutes Makes 4 medium pancakes

1 cup rolled oats

1 cup almonds

1 cup spelt or brown rice flour

½ cup either grapeseed oil or melted coconut oil

½ cup maple syrup or raw agave nectar

fruit-sweetened jam of your choice

Preheat oven to 350 degrees. Combine oats and almonds in a blender or food

processor and blend until they have the consistency of flour. Add to a large

bowl with spelt flour. In a small bowl, mix together the oil and maple syrup.

Combine wet and dry ingredients and mix well. Shape into 1-inch balls with your

hands and press flat onto a cookie sheet. Make an indentation with your thumb

into the center of each cookie. Fill each cookie with a teaspoon of jam. Bake for

15 minutes. Cool and enjoy!

Almond Torte Cookies

Prep and cook time: 30 minutes Makes about 18 cookies

3 large, ripe bananas, well-mashed (about 1½ cups)

1 teaspoon vanilla extract

1/4 cup coconut oil, warmed to liquify

2 cups rolled oats

2/3 cup almond meal

1/3 cup coconut, finely shredded and unsweetened

1/2 teaspoon cinnamon

1/2 teaspoon fine grain sea salt

1 teaspoon baking powder

6 ounces chocolate chips or dark chocolate bar chopped*

Preheat oven to 350 degrees with baking rack placed in the top third of the

oven. In a large bowl, combine the bananas, vanilla extract, and coconut oil.

Set aside. In another bowl, whisk together the oats, almond meal, shredded

coconut, cinnamon, salt, and baking powder. Combine the dry ingredients with

the wet ingredients and stir until combined. Fold in the chocolate chunks/chips.

The dough will be a bit looser than standard cookie dough. Drop dollops of the

dough, each about 2 teaspoons in size and an inch apart, onto a parchment-

lined baking sheet. Bake for 12-14 minutes.

Banana Oatmeal Chocolate Chip Cookies

Prep and cook time: 30-45 minutes Makes about 3 dozen cookies

*You can use unsweetened carob, grain-sweetened chocolate chips, or chunks

from two-thirds of a bar of 70% cacao dark chocolate.

1 heaping cup raw cashews, soaked for one hour and then drained

1 cup pure water (or unsweetened almond milk or coconut water)

1 teaspoon vanilla extract or vanilla bean

3 tablespoons coconut butter (found near the nut butters in the baking

aisle of health food stores)

½ teaspoon dark-liquid stevia

½ teaspoon sea salthttp://twjproductreviews.com/321

Blend all ingredients together in a food processor. Refrigerate and serve cool.

For added pleasure, combine carob or chocolate chips before refrigerating or

drizzle with Açai Chocolate Sauce just before serving.

Our most popular dessert! Many people cannot process pasteurized dairy well.

This recipe is a good, alternative to regular pudding and a dessert healthy

enough to have a few times a week, or even daily. When nuts and seeds are

soaked, enzyme-inhibitors are decreased, making them much easier to digest.

This translates to extracting more bio-available protein from the nut or seed.

Coconut butter provides the rich, creamy texture and is loaded with nutrients. It

can be found in all health food stores or online.

Cashew Cake-Batter Pudding

Soaking time: 1 hour Prep time: 5 minutes Serves 6

1 cup raw cashew pieces

2 tablespoons lemon juice

2 tablespoons coconut oil

3 tablespoons hot water

¼ teaspoon salt

½ cup unsweetened, canned regular coconut milk

1 teaspoon vanilla extract

2 cups xylitol

Put xylitol in a blender or Vitamix and blend until it becomes powdered. If you

don’t blend it well enough, the frosting will taste grainy. Set aside. Process

cashews in a food processor until they are powdered and starting to clump—

don’t go so far as to make cashew butter! Add coconut oil, lemon juice, hot

water, and salt; process until smooth. Add coconut milk and blend as smoothly

as possible, making sure to scrape down the sides of the food processor.

Put cashew mixture into a bowl along with vanilla and beat (with hand mixer).

Slowly add in powdered xylitol. Taste frosting as you go along for desired

sweetness. The more xylitol added, the stiffer the mixture will become. Once

desired consistency is achieved, refrigerate.

Cashew Coconut “Cream Cheese” Frosting

Prep time: 20 minutes Makes about 1½ cups

2 ounces organic, semi-sweet chocolate chips

¼ cup coconut sugar

2 tablespoons cacao powder

1 pack (100 g) frozen unsweetened açai purée, thawed

In a double boiler,* fill the bottom pan with water, a quarter of the way, and

bring to a boil. Melt chocolate in the top pan over the boiling water. After the

chocolate has melted, turn off heat and remove top pan from bottom pan.

Add coconut sugar and cacao powder to the chocolate. Whisk until well

mixed. Add thawed açai, mix together, and serve.

*If you don’t have a double boiler, you can fill a medium saucepan with water,

a quarter of the way, and heat to boiling. Set a stainless steel bowl on top of

boiling water.

Food as medicine: this will soon become the super berry you cannot live

without. Acai is a nutrient-dense berry coming from the Amazon. Its flavor can

best be described as a mixture of red wine and chocolate. The acai berry is

packed with easy-to-absorb antioxidants. It is also rich in B vitamins, minerals,

fiber, protein and omega-3 fatty acids. Acai also contains oleic acid (omega-9),

a beneficial fatty acid.

Chocolate Açai Sauce

Prep and cook time: 15 minutes Makes approximately ¾ cup

½ cup raw cacao butter, melted

½ cup raw cashews

½ cup raw agave nectar

1 cup raw cacao powder

2 teaspoons vanilla extract (alcohol-free) or ½ vanilla bean seed

pinch pink salt

shredded coconut, raw cacao nibs, raw cacao powder (optional)

In a food processor fitted with the S-blade, process cashews, melted cacao

butter, and agave until smooth. Add cacao powder, vanilla, and salt and

process until well mixed and smooth. Chill in freezer for 20-40 minutes. The more

chilled the mixture is, the easier it will be to roll into truffles.

Once chilled, shape portions of the mixture into balls with your hands. Roll the

truffle into your choice of shredded coconut, raw cacao nibs, or raw cacao

powder. Try adding mint extract to some of the mixture, too. Store in refrigerator.

Chocolate Truffles

Prep time: 1 hour Makes 12

1 cup walnut halves or pieces

5 dates, pitted and roughly chopped

1 teaspoon grapeseed or coconut oil

1½ teaspoons vanilla extract

1 teaspoon ground cinnamon

1 pinch of sea salt

Preheat oven to 350 degrees. Place walnuts and dates in a small food processor

and pulse until coarsely ground. Pulse in oil, vanilla, cinnamon, and salt.

Continue to pulse until mixture forms a ball.

Line a baking sheet with parchment paper. Scoop dough, 1 tablespoon at a

time, onto prepared baking sheet and form into balls with your hands; flatten

slightly. Bake for 6-8 minutes until firm. Cool on baking sheet.

Cinnamon Walnut Cookies

Prep and cook time: 30 minutes Makes approximately 12 cookies

2 cups white cannellini beans (19 oz. can), drained and rinsed

1 cup butternut squash, (cubed, steamed, and puréed)

3 eggs

½ cup coconut sugar or xylitol

¼ cup grated, unsweetened coconut

1 teaspoon ground cinnamon

1 teaspoon baking powder

½ teaspoon vanilla extract

¼ teaspoon allspice

¼ teaspoon salt

coconut oil cooking spray

Preheat oven to 350 degrees. Put all ingredients (except cooking spray) into a

food processor and blend until smooth. Spray an 8” or 9” springform pan or a 9”

x 9” pan with cooking spray. Pour in batter; it will be thick but will flow easily.

Bake for 40-45 minutes or until a knife inserted into the center comes out clean.

Coconut and Butternut Squash Bake

Prep and cook time: 1¼ hours Serves 8-10

¼ cup coconut oil

6 eggs

½ cup coconut milk

6 tablespoons xylitol (natural sweetener)

1 teaspoon vanilla extract

½ teaspoon lemon zest

½ cup coconut flour

½ teaspoon aluminum-free baking powder

½ teaspoon salt

½ lemon, juiced

Preheat oven to 350 degrees. Measure out coconut oil and place in an 8x8-inch

pan. Place pan in oven to melt the coconut oil. Once the coconut oil is melted

(probably 2 minutes or less), remove the pan from the oven and let it cool.

While coconut oil is melting, whisk the eggs, coconut milk, xylitol, vanilla, and

lemon zest together. In a separate bowl, combine coconut flour, baking

powder, and salt. Stir the dry ingredients into the wet ingredients.

Once pan with melted coconut oil is cooled enough to handle, carefully swirl

the coconut oil around the pan, making sure to grease all sides. Pour the

remainder of the coconut oil into the batter and mix until all lumps are gone.

Coconut Flour Lemon Cake

Prep and cook time: 1 hour Makes 16 2-inch servings

Pour the batter into the greased pan and place on the middle rack of the oven.

Bake for 35-40 minutes, until browned on top and a toothpick comes out clean.

Optional: frost with Cashew Coconut Cream “Cheese” Frosting.

¾ cup raw cashews

¾ cup coconut milk or other non-dairy milk, divided

¼ teaspoon agar agar powder

1 pinch salt

1 pinch stevia powder or more to taste

1 tablespoon water

1 pinch vanilla powder or ¼ teaspoon vanilla extract

In a small saucepan, sprinkle agar agar powder over ½ cup non-dairy milk. Bring

to a boil, whisking until powder is totally dissolved, about 5 minutes. Add to

blender with cashews, remaining ¼ cup non-dairy milk, vanilla, and salt. Add

water as needed to get things flowing. Once the mixture is smooth, add stevia

powder to taste. Chill in refrigerator for about 2 hours; mixture will firm up.

Dairy-Free Cashew Whipped Cream

Prep time: 20 minutes Chill time: 2 hours Makes approximately ¾ cup

2 cups coconut milk

2 cups cashew cream*

2 cups almond milk

½ cup honey

¼ cup coconut nectar (sweetener)

2 eggs

1 teaspoon peppermint extract

½ 12-ounce package dark chocolate chips

*Cashew cream:

1 cup of cashews, soaked in water for 2 hours

2 cups water

Drain and rinse cashews. Blend with water until smooth.

For the ice cream, combine all ingredients in a large bowl and place in the

freezer for an hour. After an hour, place the ice cream mixture into an ice

cream maker and churn until finished. Please note that this recipe is delicious

freshly churned, however it freezes very hard. (Optional: add 1 teaspoon vodka,

which will keep a better consistency once it is frozen). You can also add this ice

cream to a blender with some almond or coconut milk to make a milkshake.

Dairy-Free Mint Chocolate Chip Ice Cream

Soak time: nuts soaked for two hours

Prep time: varies depending upon type of ice cream maker. Makes 7 cups

2 cups unsweetened vanilla rice milk, almond milk, or coconut milk

3 eggs

12 drops stevia extract (dark liquid if possible)

1 teaspoon vanilla extract

1/8 teaspoon salt

ground nutmeg (optional)

fresh berries for garnish (optional)

Preheat oven to 325 degrees. Heat milk and stevia just to boiling in medium

saucepan; let cool 5 minutes or so. (You don’t want the milk too hot, or it will

cook the eggs.) Beat eggs, vanilla, and salt in large bowl until smooth; gradually

beat in warm milk. Pour mixture into 5 custard cups or 1 quart glass casserole;

sprinkle generously with nutmeg (optional). Place custard cups or casserole in a

roasting pan; add 1-inch hot water to roasting pan. Bake uncovered until a

sharp knife, inserted halfway between center and edge of custard, comes out

clean (about 45 to 60 minutes).

Remove custard dishes from roasting pan; cool on wire rack. Refrigerate until

chilled. Garnish with fresh berries if desired.

Dairy-Free Vanilla Custard

Prep and cook time: 1½ hours Serves 5

1 (15-ounce) can no-salt-added black beans, drained and rinsed

3 large organic eggs

1/3 cup melted organic butter, more for the baking dish

1/4 cup cocoa powder or raw cacao powder

1/8 teaspoon salt

2 teaspoons gluten-free vanilla extract

1/2 cup plus 2 tablespoons coconut sugar

1/2 cup gluten-free semi-sweet chocolate chips

1/3 cup finely chopped walnuts

Preheat oven to 350 degrees. Butter an 8-inch baking pan. Place the black

beans, eggs, melted butter, cocoa powder, salt, vanilla extract, and sugar in

the bowl of a food processor and blend until smooth. Remove the blade and

gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared

pan. Bake the brownies for 30 to 35 minutes or until just set in the center. Cool

before cutting into squares.

Flourless Chocolate Brownies

Prep and cook time: 45 minutes Makes 16 2-inch brownies

4 ounces of bittersweet organic chocolate

½ cup organic cultured butter

¾ cup maple syrup

3 large organic pastured eggs, whisked

½ cup raw cacao powder

Preheat oven to 375 degrees. In a double boiler,* melt chocolate with butter.

When melted, add maple syrup and whisk. Remove from heat and add whisked

eggs. Slowly add the eggs with the chocolate. Add cacao powder sifted

through a fine-mesh strainer. Prepare an 8-inch cake pan lined with parchment

paper. Pour mixture in and bake for 20-25 minutes. Cool completely and frost

with icing of your choice.

*If you don’t have a double boiler, you can fill a medium sauce pan with water,

a quarter of the way, and heat to boiling. Set a stainless steel bowl on top of

boiling water.

Flourless Chocolate Cake

Prep and cook time: 45 minutes Serves 8

1 cup brown rice flour or sorghum flour

3/4 cup almond meal

1/2 cup cornstarch or potato starch- not potato flour

3/4 cup coconut sugar

1/3 cup unsweetened cocoa powder

2 teaspoons baking powder

3/4 teaspoon baking soda

1 teaspoon xanthan gum

2 teaspoons ground ginger

1 teaspoon ground cinnamon

3/4 teaspoon fine sea salt

1/2 teaspoon nutmeg or cardamom

2 large, organic, free-range eggs, beaten

1/2 cup unsulphured molasses

1/4 cup organic coconut oil

4 tablespoons almond or coconut milk

2 teaspoons vanilla extract

Preheat oven to 350 degrees. Line a 9-inch ceramic or glass loaf pan with a

piece of parchment paper that rises up the long sides of the pan. In a mixing

bowl, whisk together the dry ingredients (from brown rice flour through nutmeg).

Add in the eggs, molasses, coconut oil, almond milk, and vanilla extract and

Gluten-Free Chocolate Gingerbread

Prep and cook time: 1½ hours Makes 1 loaf pan

beat well until the batter is smooth. Scoop the gingerbread batter into the

prepared loaf pan and bake in the center of the oven for roughly an hour. The

top will crack a bit. A cake tester inserted into the center should emerge clean.

Allow the loaf to cool in the pan until it is cool enough to handle. Gently remove

the loaf from the pan by pulling up on the parchment paper and continue to

cool on a wire rack.

Filling:

1 16-ounce package of fresh, organic strawberries, stemmed and

quartered

2 large stalks organic rhubarb, cut into 1/2-inch cubes

1/4 cup coconut palm sugar

1/8 cup arrowroot powder (used in lieu of cornstarch)

1 organic tangelo, zested and juiced

1 tablespoon balsamic vinegar

Topping:

5/8 cup rice flour

1/4 cup gluten-free, organic granola

1/2 cup coconut palm sugar

5 tablespoons organic, unsalted butter, cut into pea-sized pieces

1 teaspoon vanilla extract

1 pinch sea salt

1-2 tablespoons water

Preheat the oven to 350 degrees. Place all filling ingredients in a large bowl and

stir well. Spoon the filling into individual ramekins or into an 8x8 inch baking dish.

For the topping, combine the flour, granola, and sugar. Add butter, vanilla, and

salt to the dry ingredients; mix with a fork until the mixture looks dry and crumbly.

Gluten-Free Strawberry Rhubarb Crumble

Prep and cook time: 45 minutes Serves 6-9

Add 1 tablespoon of water and mix until the mixture starts to come together

and looks crumbly. If the mixture still seems dry, add 1 more tablespoon of water.

Crumble the topping over the filling.

Bake in preheated oven until the filling is hot and bubbly all the way through,

and the topping looks crispy and light brown (about 25 to 30 minutes).

2½ cups shredded coconut

½ cup oat, spelt, or alternative pastry flour

¼ teaspoon sea salt

¼ cup brown rice syrup

¼ cup maple syrup or honey

1 teaspoon almond extract

1/3-½ cup water

parchment paper or coconut oil for baking sheet

Line baking sheet with parchment paper or brush lightly with coconut oil. In a

large bowl, combine coconut, flour, and sea salt. In a small bowl, combine the

syrup, honey, almond extract, and water. Add the wet ingredients to dry

ingredients and mix well. With moist hands, form mixture into balls and place on

baking sheet. Bake for 20 minutes until golden on top. To bake evenly, rotate

baking sheet after 10 minutes.

Heavenly Macaroons

Prep and cook time: 30 minutes Makes 18-24 macaroons

1 cup brown rice syrup

½ cup almond butter

½ cup barley-malt-sweetened chocolate chips

3 cups brown rice crispies cereal

Heat brown rice syrup and almond butter in a medium-sized pot over low heat

until creamy. Stir in the chips until they melt. Remove from the heat and stir in

rice crispies. Gently press into an 8-inch square baking dish or spoon into foil

cupcake cups and allow mixture to set until firm, about 30 minutes. Cut into

squares and enjoy.

Nutty Chocolate Crispies

Prep time: 40 minutes Makes 16 2-inch squares

1½ cups brown rice flour

1 cup rolled oats

¼ teaspoon cinnamon

½ teaspoon stevia

½ cup organic butter, softened

1 cup unsweetened apple sauce

1 egg

½ teaspoon baking powder

½ teaspoon baking soda

½ teaspoon vanilla extract

1 carob bar, broken into small chunks

½-1 cup carob chips

Preheat oven to 325 degrees. In a medium bowl, mix brown rice flour,

cinnamon, and oats; set aside. In a separate large bowl, beat butter,

unsweetened applesauce, and stevia until mixed well. Beat in egg, baking

powder, baking soda, and vanilla. Gradually, add flour mixture into the wet

ingredients until mixed well. Stir in carob bar chunks and chips. (Note: Batter will

be slightly runny.) Spoon onto parchment paper-lined cookie sheet and bake

for 10-14 minutes. Do not overbake. Cool completely on wire rack.

Oatmeal and Carob Chip Cookies

Prep and cook time: 45 minutes Makes 2-3 dozen cookies

¾ cup dates, soaked until very soft and de-pitted

2 avocados

1 cup unsweetened almond milk

¾ cup raw cacao powder

½ cup organic maple syrup

In a food processor or blender, combine all ingredients and blend/process until

smooth. Refrigerate and enjoy!

Raw and Dairy-Free Chocolate Mousse

Prep time: 30 minutes including soak time Serves 6-8

2 cups leftover cooked rice

1-2 cups coconut water, unsweetened rice or almond milk, or water

1 cinnamon stick or 1 teaspoon ground cinnamon

10 cardamom pods or ½ teaspoon ground cardamom

½ cup raisins

½ cup shredded coconut

2 tablespoons honey or maple syrup

Place all ingredients in a pot and bring to boil. Reduce heat and simmer, stirring

occasionally. Continue cooking until raisins are plump, coconut is soft, and most

of the liquid has evaporated. Taste and add more sweetener if necessary.

Rice Pudding

Prep and cook time: 15 minutes Serves 4

1¼ cups blanched almond flour

1 pinch of sea salt

¼ teaspoon baking soda

¼ cup coconut oil, melted

2 tablespoons grade B maple syrup

1 teaspoon vanilla extract

1 tablespoon minced fresh rosemary

½ cup pecans, finely chopped

Preheat oven to 350 degrees. In a medium bowl, combine almond flour, salt,

and baking soda. In a small bowl, whisk together oil, maple syrup, and vanilla.

Mix wet ingredients into dry. Fold in rosemary and pecans.

Line a baking sheet with parchment paper. Form dough into ½- to 1-inch balls

and press onto prepared baking sheet. (If batter gets sticky, wet hands before

forming cookies). Bake for 6-7 minutes until golden. Cool on baking sheet.

Rosemary Pecan Cookies

Prep and cook time: 30 minutes Makes 16 cookies

1½ cups coconut water

½ cup raw almond butter

2 tablespoons fresh ginger, grated

1 tablespoon pink salt

1 tablespoon crushed garlic

2 tablespoons raw apple cider vinegar

1 tablespoon sesame oil

½ teaspoon chili powder

1 pinch cayenne

Mix all sauce ingredients together. Serve with raw veggies or chicken.

Asian Nut Butter Sauce

Prep time: 10 minutes Makes approximately 2½ cups

2 soft avocados, peeled and pitted

2 green onions, finely chopped

¼ teaspoon coriander powder

¼ teaspoon seaweed seasoning

(kelp, nori, dulse, etc.-found in Asian section of the health food store)

½ teaspoon olive oil

3-4 tablespoons water

Put water in a blender. Add remaining ingredients and blend until smooth and

creamy. Use as a dip or as a topping over fish.

Avocado Cream Sauce

Prep time: 5 minutes Makes approximately 1½ cups

2 tablespoons olive oil

½ cup packed basil leaves

1 teaspoon lemon juice

1 medium clove garlic, pressed

1 pinch of sea salt

1 cup mayonnaise (look for mayo made with organic eggs and extra

virgin olive oil)

In a blender or small food processor, combine the olive oil, basil, lemon juice,

garlic, and sea salt. Process until the mixture is smooth like pesto, pausing every

now and then to scrape down the sides. Adjust seasonings to your liking. Put the

mayo in a small bowl. Add the basil mixture to the mayo and stir well to mix.

Serve with fish and chicken.

Basil Aioli

Prep time: 10 minutes Makes about 1½ cups

1 teaspoon dijon mustard

1 tablespoon apple cider vinegar

2 tablespoons fresh lemon juice

1 tablespoon finely-grated parmesan cheese

½ cup extra virgin olive oil

2 tablespoons expeller-pressed flax oil

1 pastured egg yolk

2 anchovy fillets

1 clove garlic, minced

Place all ingredients in food processor and blend until smooth. Option to add

pure water to thin.

Caesar Dressing

Prep time: 10 minutes Makes approximately 1 cup

¾ cup flax oil

½ cup organic extra virgin olive oil

1 cup raw apple cider vinegar

1 garlic clove, crushed

4 drops of dark-liquid stevia

1 pinch of sea salt

½ teaspoon sea veggie flakes (dulse, kelp, or nori)

1 pinch each of basil and oregano

½ small lemon, juiced

Shake all ingredients in a salad dressing container. Keep refrigerated due to flax

oil.

Christa’s Healthy Italian Dressing

Prep time: 10 minutes Makes approximately 2¼ cups

½ cup water

2-3 tablespoons tahini (sesame paste)

1 tablespoon umeboshi paste

½ cup dulse flakes

3 scallions, finely chopped (optional)

Warm the water, add tahini, and stir until creamy. Stir or blend in umeboshi

paste. Mix thoroughly. Stir in dulse and/or scallions.

Dulse Dressing

Prep time: 10 minutes Makes about 1 cup

1 large can peeled plum tomatoes

1 large can crushed tomatoes

½ can tomato paste

3 cloves garlic, crushed

½ onion, diced

3 tablespoons grapeseed oil

1 teaspoon xylitol (or sugar, if you don’t want to change a 90-year-old,

Italian grandma’s recipe)

3 tablespoons fresh basil, chopped or 1 tablespoon dried basil

sea salt and pepper to taste

In a large pot, heat oil on low heat. Add crushed garlic to heated oil but do not

let it brown. After a minute, add the onion and simmer for a few minutes. Add

the can of peeled tomatoes and crush with a fork. Mix well with onion and garlic

and cook on low for 15 minutes. Add ½ can tomato paste; stir well. Add xylitol or

sugar and salt and pepper to taste. Stir in basil.

Optional: add 1 tablespoon of both dried parsley and oregano and/or 1

teaspoon red pepper chili flakes, if you like spice. Cook on low heat for 1 hour

and serve. Enjoy!

Grandma’s Pasta Sauce

Prep and cook time: approximately 1½ hour Makes about 7 cups

Note: If you like chunky sauce, serve as is. If you like smooth sauce, blend sauce

slowly and carefully in a blender before serving.

2/3 cup low-fat, plain yogurt

2 tablespoons regular mayonnaise (look for mayo made with organic

eggs and extra virgin olive oil)

2 tablespoons minced chives

1 small clove garlic, peeled

1 teaspoon white wine vinegar

1 tablespoon extra-virgin olive oil

¼ teaspoon salt

black pepper to taste

Put the yogurt, mayonnaise, chives, garlic, vinegar, olive oil, and salt in the bowl

of a food processor or blender. Add a few grinds of black pepper. Blend until

smooth. Store in the fridge.

Healthier Ranch Dressing

Prep time: 5 minutes Makes about 1 cup

1 large bunch fresh basil

1 lemon, juiced

¼ cup parmesan reggiano, shredded

1 tablespoon pine nuts, toasted

¼ cup grapeseed oil

sea salt to taste

Put all ingredients into food processor and blend. Serve over pasta, chicken, or

fish.

Pesto

Prep time: 10 minutes Makes ¾ cup

1 bunch fresh cilantro, washed and dried, ends clipped

1 teaspoon cumin

1 lime, juiced

½ cup extra virgin olive oil

¼ cup flax oil

2 cloves garlic, minced

sea salt to taste

Blend all ingredients together. Use as a thicker salad dressing, a dip for

vegetables, or as a topping for chicken or fish after it has been cooked.

Refreshing Cilantro Dip and Sauce

Prep time: 10 minutes Makes about 1 cup

1 medium onion, finely diced

1 cup vegetable stock

3 tablespoons grapeseed oil

3 tablespoons spelt or potato flour

2 ounces ghee (clarified butter)

sea salt to taste

freshly ground pepper to taste

In a skillet, sauté the onion in grapeseed oil until brown. Add the ghee and lower

heat. As the ghee melts, add the flour, stirring constantly to keep it from burning.

After the flour browns, add vegetable stock and cook until gravy thickens.

Savory Golden Gravy

Prep and cook time: 20 minutes Makes about 2 cups

1 Persian cucumber (peeled, seeded, diced into ¼-inch pieces)

1 bunch dill, minced

1 small container of plain organic yogurt (6-8 ounces)

1 lemon, juiced

pinch of sea salt

Add dill and lemon juice to yogurt and mix well. Fold in diced cucumbers. Add

sea salt to taste.

Tzatziki Sauce

Prep time: 10 minutes Makes approximately 2 cups

1 pound of wild-caught salmon

2 teaspoons sea salt

2 teaspoons grapeseed or coconut oil

2 leeks, chopped (white parts only)

1 clove garlic, minced

1 lemon, juiced then sliced

Preheat oven to 375 degrees. Sprinkle sea salt to meat side of salmon. Add oil to

a large sauté pan. Gently lay salted meat side of salmon down into hot pan.

Add chopped leeks and place around salmon. Sauté salmon until golden. Using

a flexible spatula, move the salmon onto a baking sheet, skin side down. Lay

leeks on meat side of salmon, top with lemon juice, and bake until salmon is

cooked (about 10-15 minutes, depending upon your preference). Serve with

sliced lemons.

Never cooked with leeks before? Leeks belong to the same family as onions and

garlic. They are wonderful sautéed or even baked. Make sure to only eat the

white part and the pale green stalk. The rest will be too tough. This often

overlooked vegetable has the amazing health benefit of protecting the lining of

the blood vessels because of a flavinoid it contains called kaempferol.

Baked Wild Salmon with Leeks

Prep and cook time: 30 minutes Serves 3-4

1 tablespoon coconut or grapeseed oil

¼ cup water

2 teaspoons freshly grated or powdered ginger

1 teaspoon freshly grated or powdered turmeric

1 tablespoon umeboshi plum vinegar

2 wild-caught salmon fillets, 4 ounces each

sliced scallions for garnish

Make marinade by combining oil, water, ginger, turmeric, and vinegar. Place

fish in a shallow baking dish, cover with marinade, and refrigerate for 30 minutes.

Preheat broiler. Take fish out of marinade and broil, skin side down, for 6-8

minutes. Baste with remaining marinade once or twice while broiling. Use any

remaining marinade as a sauce and serve. Garnish with sliced scallions if

desired.

Broiled Ginger Salmon

Prep and cook time: 45 minutes Serves 2

4 cod fillets, 6 ounces each

2 tablespoons 2% Greek yogurt

4 tablespoons chives, chopped

1 teaspoon horseradish

1 lemon, juiced and zested

½ cup cashews, very finely chopped

sea salt and black pepper

Preheat oven to 425 degrees. Place cod in a lightly-greased, shallow baking

dish. In a small bowl, mix the Greek yogurt, chives, horseradish, lemon zest, and

juice. Season mixture with sea salt and pepper. Cover cod evenly with mixture

and top with cashews. Bake for 18-20 minutes, or until the fish is done, and the

crust is golden and crunchy.

Cashew-Dusted Cod

Prep and cook time: 30 minutes Serves 4

3 tablespoons grapeseed oil

1 large fennel bulb, thinly sliced

1 onion, chopped

3 large shallots, chopped

2 teaspoons salt

4 large garlic cloves, finely chopped

¾ teaspoon or more dried crushed red pepper flakes to taste

¼ cup tomato paste

1 28-ounce can diced tomatoes in juice

1½ cups dry white wine

5 cups fish stock

1 bay leaf

1 pound manila clams, scrubbed

1 pound mussels, scrubbed and de-bearded

1 pound uncooked large shrimp, peeled and deveined

1½ pounds assorted firm-fleshed fish fillets, such as halibut or salmon, cut

into 2-inch chunks

Heat the oil in a very large pot over medium heat. Add the fennel, onion,

shallots, and salt and sauté until the onion is translucent, about 10 minutes. Add

the garlic and red pepper flakes, and sauté for 2 minutes. Stir in the tomato

paste. Add tomatoes with their juices, wine, fish stock, and bay leaf. Cover and

Cioppino

Prep and cook time: 1¾ hour Serves 6-8

bring to a boil. Reduce the heat to medium-low. Cover and simmer until the

flavors blend, about 30 minutes.

Add the clams and mussels to the cooking liquid. Cover and cook until the

clams and mussels begin to open, about 5 minutes. Add the shrimp and fish.

Simmer gently until the fish and shrimp are just cooked through, and the clams

are completely open. Stir gently about 5 minutes longer. Discard any clams and

mussels that do not open. Season the soup, to taste, with more salt and red

pepper flakes. Ladle the soup into bowls or serve over brown rice linguini.

2 tablespoons coconut oil

2 cups diced zucchini

1 cup cut broccoli

½ white onion, chopped

1 cup red bell peppers, thinly sliced

2 teaspoons minced garlic

2-4 tablespoons Thai Green Curry paste, depending upon desired

degree of heat

1 tablespoon finely grated lime zest

2 tablespoons Thai fish sauce

1 14-ounce can coconut milk

1 cup bottled clam juice

1½ pounds shrimp, peeled and deveined

¼ cup basil

¼ teaspoon sea salt

1 tablespoon agave nectar or xylitol

steamed brown rice

In a large sauté pan, heat oil over medium heat. Add zucchini, broccoli, onions,

and bell peppers; cook until softened, 2-5 minutes. Add garlic and cook, stirring

until fragrant, about 30 seconds. Add the curry paste, lime, and fish sauce; cook,

stirring for 15 seconds. Add the coconut milk, sweetener, and clam juice and

Christa’s Thai Green Curry with Shrimp

Prep and cook time: 30 minutes Serves 6-8

bring to a boil. Lower heat and simmer until thickened, about 3 minutes. Add the

shrimp and cook until pink, about 2 minutes. Stir in half the basil; remove from

heat. Season with sea salt, garnish with remaining basil, and serve with brown

rice.

2 halibut fillets, 8 ounces each

1 tablespoon tamari soy sauce

1 tablespoon sesame oil

1 teaspoon fresh ginger juice (purchased in the Asian section)

½ cup water

1 tablespoon grapeseed oil

1 cup daikon radish, shredded

Wash fish and place in a shallow baking dish. Mix tamari soy sauce, sesame oil,

ginger juice, and water in a small bowl. Cover fish with marinade and refrigerate

for 20-30 minutes.

Heat grapeseed oil in a pan. Add fish and cook for about 7 minutes until fish is

almost done. Add remaining marinade and cook until fish is completely cooked

and marinade is heated. Serve with shredded daikon radish.

Ginger Halibut with Shredded Daikon Radish

Prep and cook time: 45 minutes Serves 4

¼ cup macadamia nuts

4 halibut fillets, 4 ounces each and 1-inch thick

1 tablespoon coconut oil

3 tablespoons honey

salt and pepper to taste

Chop nuts, spread on a cookie sheet, and toast in the oven or a toaster oven on

350 degrees until golden brown, about 5-7 minutes. Check every minute or two

and stir or spin tray around to toast evenly.

Rinse fish, pat dry with a paper towel, and sprinkle with salt and pepper. Heat oil

in a skillet. Cook one side of each fillet over medium heat for 4 minutes. Flip

each fillet and cook for 3 minutes on the other side. While fish is in the pan,

spread a thin layer of honey on each fillet and add a layer of nuts on top. Flip

over and cook for 2 minutes while adding honey and nuts to the top side. Flip

again and cook 2 minutes. Halibut is cooked when the meat is no longer

translucent. Remove from heat and serve.

Honey Macadamia Halibut

Prep and cook time: 25 minutes Serves 4

16 medium or large shrimp, peeled and deveined, tails on

½ cup apple cider vinegar

3 shallots, chopped or 3 green onions (white part only) finely chopped

2 large cloves garlic, minced

2 tablespoons extra virgin olive oil, plus extra for grill

2 tablespoons lemon juice

1½ tablespoons oregano flakes

10 black peppercorns, crushed

Place shrimp in non-metal bowl. Combine remaining ingredients. Pour over

shrimp. Refrigerate, covered 3 hours. Let stand at room temperature before

grilling. Drain marinade from shrimp. Bring marinade to boil and reduce to 1/3

cup, about 10 minutes. Place shrimp on soaked bamboo skewers. Add

presoaked wood chips (if desired) to hot coals. Brush grids with oil. Grill shrimp

over hot fire 3-4 minutes each side, brushing with reduced marinade.

Italian Grilled Shrimp Skewers

Prep and cook time: 3½ hours Serves 4

2 mahi mahi fillets, 6-8 ounces each

2 limes, juiced

3 tablespoons tamari soy sauce

2 inches fresh ginger root, peeled and grated (should equal 1½

teaspoons)

1 tablespoon grapeseed oil

4 slices lemon or lime

sea salt and pepper to taste

Rinse fish, pat dry with a paper towel, season with sea salt and pepper, and

place in a shallow baking dish. Combine the lime juice, tamari soy sauce,

ginger, and grapeseed oil in a small bowl and pour over fish. Turn the mahi mahi

over in the marinade and let it sit in the fridge for 10-15 minutes.

Preheat skillet on medium-high heat. Cook fish along with marinade for 6-7

minutes per side or until fish is firm and opaque. Garnish with slices of lemon or

lime.

Lime Mahi Mahi

Prep and cook time: 30 minutes Serves 2

2 cans wild-caught albacore tuna in water, drained

1 lemon, juiced

½ cup green apple, chopped

½ cup celery, chopped

¼ cup olive oil or flax oil

1 teaspoon sea salt

1 teaspoon kelp flakes

fresh ground pepper to taste

Mix all ingredients and serve.

Suggestion: Before eating, add chopped walnuts, sunflower seeds, and/or

chives. Serve with greens and grape tomatoes.

Tuna is packed with protein. Because of high mercury levels in fish today, eating

wild tuna (albacore) is important. Tuna is an exceptional way to get adequate

protein and beneficial fats. One can of tuna packs a whopping 22-26 grams of

protein. That is 1/3 of your recommended protein dose with lunch!

Mayo-Free Albacore Tuna Salad

Prep time: 15 minutes Serves 4

2 tilapia fillets (8 ounces each)

1½ tablespoons grapeseed oil

1 teaspoon fresh sage (optional)

1 teaspoon grated lemon peel

3 stalks scallions, sliced

sea salt and pepper to taste

Rinse fish, pat dry with paper towel, and season with salt and pepper. In a skillet,

heat oil and sage. Cook fish 2-3 minutes on each side or until fish is cooked

through. Remove fish from pan. Sprinkle with lemon peel. Garnish with scallions.

Pan-Fried Tilapia

Prep and cook time: 15 minutes Serves 2

8 ounces Greek yogurt

3 cloves garlic

½ cup tightly-packed basil leaves

2 tablespoons grapeseed oil, divided

4 red snapper fillets, 4 ounces each

8-10 kale leaves, de-stemmed and thinly sliced

1 pinch sea salt

Steam garlic in steamer basket over boiling water for 5 minutes. Transfer garlic to

a blender and add yogurt, basil, and salt; purée until smooth. Heat 1 tablespoon

oil in a skillet and fry fish for 3 minutes on each side. Transfer fish to a plate. Wipe

out the skillet, add 1 tablespoon oil, and heat again. Add kale and a pinch of

sea salt, stirring for 2-3 minutes or until kale is limp and bright green. Layer greens

on a plate and place fish on top. Spoon sauce over fish.

Red Snapper with Basil Sauce

Prep and cook time: 20 minutes Serves 4

4 ounces cooked salmon

6 rice or gluten-free crackers

½ onion, minced

2 cloves garlic, minced

1 tablespoon fresh lemon juice

1 tablespoon grapeseed oil

dash of black pepper

dash of coriander

Break salmon into small pieces with fork. Place rice crackers in a zip-lock bag

and, with a rolling pin, crush rice crackers into crumbs. In a large bowl, combine

salmon, crackers, onion, garlic, lemon juice, salt, pepper, and coriander. Make 4

patties and refrigerate for 1 hour. In a skillet, heat oil on high heat. Fry each side

for 3-4 minutes.

Notes: Serve with brown rice and lemon slices.

Salmon Cakes

Prep and cook time: 1¼ hours Makes 4 patties

¼ cup finely chopped fresh rosemary leaves

2 garlic cloves, chopped

½ teaspoon black peppercorns

¾ teaspoon fine sea salt or coarse kosher salt

4 teaspoons grapeseed oil

6 wild-caught salmon fillets, 4-6 ounces each

Preheat oven to 400 degrees. Combine chopped rosemary and the next 4

ingredients in mortar and crush with pestle or blend in mini processor until coarse

paste forms. Mix in oil. Rinse the salmon, pat dry with a paper towel, and place

on a baking sheet. Rub the mixture over the top of the fish. Position rack in

center of oven. Roast the salmon until an instant-read thermometer reaches 130

degrees. Place on platter and serve.

Wild Salmon with Rosemary and Garlic Paste

Prep and cook time: 20 minutes Serves 6

2 sea bass fillets

1 lemon, juiced

1 onion, finely chopped

2 teaspoons grapeseed oil

1½ cups frozen peas

thyme sprigs

small amount of boiled water

mint leaves, finely chopped

kale and/or any other veggies for steaming (Try fennel and carrots.)

To prepare the fish, preheat the oven to 425 degrees. Put the sea bass fillets on

baking parchment and sprinkle with lemon juice and sprigs of thyme. Wrap the

parchment around the fish, holding in place with a metal paperclip. Place on a

baking tray and bake for 7-10 minutes or until cooked through.

To prepare the pea purée, heat the oil and sauté the onion until well cooked.

Add the peas to the cooked onion with some boiled water and heat until the

peas are cooked (just a few minutes). Add the mint; purée with a hand blender,

blender, or food processor.

Steam kale and any other vegetables you’ve chosen. Serve the fish with the

pea purée and steamed veggies.

Roasted Sea Bass with Pea Purée

Prep and cook time: 30 minutes Serves 2

4 tuna steaks, 4-6 ounces each

½ large cucumber, cut lengthwise

2 tablespoons fresh dill, chopped

1 cup purple kale, finely chopped

3 tablespoons grapeseed oil, divided

1 tablespoon red wine vinegar

sea salt and black pepper

For the salsa, scoop out seeds of cucumber and dice the remaining cucumber.

Mix cucumber with the dill and kale. Set aside.

Heat a skillet over medium-high heat. Rub some oil on tuna steaks and cook for

2-3 minutes on each side. Place tuna steaks on plates and top with salsa. Keep

skillet over medium-high heat and add 2 tablespoons oil, vinegar, salt, and

pepper. Let sauce sizzle for a few seconds and then drizzle over the fish and

salsa. Serve immediately.

Notes: The time of cooking tuna will vary due to thickness and preference. Most

enjoy tuna medium-rare, leaving it a bit pink in the middle. Substitute fennel for

cucumber or bok choy for kale for a different twist.

Tuna Steaks with Cucumber and Kale Salsa

Prep and cook time: 25 minutes Serves 4

1½ cups quinoa

3 cups veggie broth or bone broth

4 tablespoons toasted sesame oil

4 tablespoons tamari

2 tablespoons xylitol or raw honey

kelp flakes or other sea veggie flakes, to taste

sesame seeds

optional: sunflower seeds or pumpkin seeds

Cook quinoa in broth by placing in a pot, bringing to a boil, covering, and

reducing heat to simmer. Cook for 20-25 minutes, or until liquid is dissolved, and

you can fluff with a fork. In a small bowl, combine oil, tamari, sweetener, and

sea veggie flakes. Pour over quinoa and gently combine. Sprinkle with sesame

seeds and other seeds if desired.

Health property alert! Tamari is a gluten-free soy sauce that gives this dish its salty

hint. Sesame oil is a wonderful mono-saturated fat that gives this dish a deep,

rich flavor. Sesame oil is pressed from the tiny sesame seed. Sesame oil has been

shown to lower blood pressure, lower blood sugar, and to be great for the skin.

Asian Sesame Quinoa

Prep and cook time: 40 minutes Serves 6-8

1 cup black wild rice (or plain wild rice)

2 1/3 cup healing bone broth

1 ½-inch kombu seaweed

In a saucepan, combine all ingredients. Bring to boil, reduce heat, cover with

lid, and simmer for 45-50 minutes. Remove from heat and let stand covered for

10 minutes or until water is absorbed.

Black Wild Rice

Prep and cook time: 1 hour Serves 4

6 large organic bell peppers (red, yellow, orange, or green)

1 tablespoon grapeseed oil

1 small zucchini, finely chopped

2 cloves garlic, minced

1 tablespoon lemon juice

2 cups cooked brown rice couscous

1 can (15 ounces) chickpeas, drained and rinsed

1 ripe tomato, seeded and finely chopped

1 teaspoon dried oregano, crumbled

½ teaspoon sea salt

¼ teaspoon black pepper

½ cup crumbled goat feta

Preheat oven to 350 degrees. Slice tops off peppers to make lids. Scoop out

membranes and seeds and discard. In large saucepan with lightly-salted boiling

water, simmer peppers and pepper lids, covered, for 5 minutes. Drain.

Heat oil in medium saucepan over medium heat. Add zucchini and garlic.

Sauté for 2 minutes. Stir in lemon juice, cook for 1 minute, and remove from heat.

Stir in couscous, chickpeas, tomato, oregano, salt, and pepper. Stir in cheese. Fill

each pepper with couscous mixture. Place upright in shallow baking dish. Cover

with pepper tops. Bake just until filling is heated through, about 20 minutes.

Brown Rice Couscous Stuffed Peppers

Prep and cook time: 45 minutes Serves 6

1 cup quinoa

2¼ cups water

1 pinch sea salt

3 tablespoons vinegar (red wine or apple cider)

2 tablespoons water

2 cloves garlic

½ teaspoons chili flakes

¼ cup extra virgin olive oil

1 cup cooked aduki beans or 1 can rinsed and drained

1 small bunch flat leaf parsley

salt and pepper to taste

Rinse quinoa. Bring water and salt to a boil and add quinoa. Simmer covered for

20 minutes or until grains are fluffy and water is absorbed. Make chimichurri

sauce by combining vinegar, water, garlic, chili flakes, salt, pepper, and oil in a

blender; pulse until well combined. In a big bowl, gently mix together quinoa,

chimichurri sauce and aduki beans. Garnish with a few whole parsley leaves.

Chimichurri Quinoa with Aduki Beans

Prep and cook time: 30 minutes Serves 2-4

1 cup millet

½ cup amaranth

3½ cups water (or bone broth)

1 teaspoon sea salt

1 3-inch strip kombu (sea vegetable)

Wash millet well in water and drain. Put all ingredients in a pot and bring to a

boil. Turn heat down and simmer until the grain is soft and ready, stirring

frequently, about 20-30 minutes. Remove kombu.

Suggestions:

Add a spoon of flaxseed oil on top for a buttery flavor.

Top with cooked vegetables or greens and any dressing.

Add a teaspoon of cinnamon and vanilla extract during cooking for a

sweet treat.

Creamy Millet and Amaranth

Prep and cook time: 35 minutes Serves 6

2 cups stock or water

1 cup dry roasted millet

½ cup crushed cashews

3 tablespoons canned organic pumpkin

1 teaspoon curry powder

1 teaspoon grated ginger

1 teaspoon sea salt

Boil the stock or water in a pot. Add all ingredients and bring to a boil. Reduce

heat to low and simmer for 20-25 minutes, or until all the liquid is absorbed. Fluff

with a fork and serve warm.

Curried Millet

Prep and cook time: 35 minutes Serves 4

1 small onion, chopped

1 tablespoon grapeseed oil

2 cloves garlic, minced

1 carrot, diced

½ bunch scallion, chopped

1 tablespoon ginger, grated

4 cups cooked long grain brown rice

2 tablespoons tamari soy sauce

1 teaspoon toasted sesame oil

optional sautéed wild mushrooms

Sauté onion in oil for 5 minutes. Add garlic and carrot and sauté for 4 minutes.

Add scallion and ginger and sauté for about 4 more minutes. Option to add

sautéed wild mushrooms. Add rice; sprinkle with water to provide extra steam

and heat through. Add tamari soy sauce and toasted sesame oil. Lower heat

and cook for 5 minutes, stirring occasionally.

Note: You may also beat an egg together with the tamari and sesame oil. Pour

this mixture into the pan and move it around quickly with fork to spread egg as it

cooks.

Fried Rice

Prep and cook time: 30 minutes Serves 8-10

1 cup kamut or wheat berries (or ½ cup of each)

3 cups vegetable or chicken stock

½ teaspoon sea salt

1 small yellow onion, diced

3 tablespoons grapeseed oil

½ bunch kale, de-stemmed and chopped

½ yam, diced and boiled

¼ cup chopped walnuts, toasted

2 tablespoons balsamic vinegar

olive oil to taste.

Rinse grains. Bring stock to boil; add grains and salt. Reduce heat to low and

simmer covered for 45 minutes, or until grains are cooked and water is

absorbed. Fluff with a fork and let sit covered for 10 minutes.

While the grains are cooking, prepare other ingredients. Sauté onion in

grapeseed oil until translucent, about 7 minutes. Blanch kale. Transfer grains to a

large bowl; add onion, yam, walnuts, and kale. Mix well. Add vinegar and olive

oil to your taste.

Hearty Winter Grain Salad

Prep and cook time: 1 hour Serves 8-10

1 cup dry quinoa

2 cups pure water

2 tablespoons fruity extra virgin olive oil

2 limes, juiced

2-3 fresh mint sprigs, leaves removed and chopped

2 tablespoons cilantro leaves or parsley, chopped

1 handful of cherry or grape tomatoes, quartered

2 tablespoons diced red onion or 2 chopped scallions

1 garlic clove, minced

sea salt and fresh ground pepper, to taste

option to add 1/8 cup raisins and/or 1/2 cup sliced apple

Mix quinoa in with 2 cups fresh water, bring to boil then simmer. Cover and cook

until water is absorbed, and quinoa is translucent and fluffy (about 20 minutes).

Scoop the cooked quinoa into a bowl and add the rest of the ingredients,

tossing lightly with a fork until combined. Test and adjust seasonings. Cover and

chill—the longer, the better. In fact, this salad tastes better the second day.

Lime Quinoa Salad with Mint

Prep and cook time: 30 minutes Serves 4-6

1 cup quinoa (pre-soaked in water with juice from a half lemon for 20

minutes; rinsed and drained)

2 cups water or broth

1 cup fresh Italian parsley, finely minced

½ cup fresh mint, finely minced

1 bunch green scallions, sliced

1 cup cucumber, ½-inch cubes

¼ cup kalamata olives chopped

1 tomato (if in season), chopped

2 teaspoons sea salt

1-2 lemons, juiced

¼ cup olive oil

In a medium sauce pan, combine presoaked quinoa and water or broth. Bring

to boil and reduce down to simmer for about 20 minutes. Once quinoa is

cooked, spread on a sheet pan and separate quinoa to prevent sticking

together. Cool in freezer for 10 minutes then remove quinoa to a bowl. Combine

remaining ingredients, except for oil and lemon juice, with quinoa.

Incrementally, add oil and lemon juice depending upon your taste.

Quinoa Tabouli

Prep and cook time: 1 hour Serves 4

1 cup quinoa

2¼ cups water or stock

2 pinches of salt, divided

1 yellow onion, diced

1 tablespoon grapeseed oil

1 pound spinach leaves

1 cup garbanzo beans, cooked or rinsed canned

2 oranges, juiced and zested

Wash quinoa and toast in a dry pan for a few minutes, or until it smells nutty. Boil

water or stock and add salt and quinoa. Turn heat to low and simmer covered

for 20 minutes.

Heat oil in a skillet and sauté onions for 10 minutes on medium. Add spinach,

garbanzo beans, and a pinch of salt. Cover and cook 3-5 minutes until spinach

has wilted. Mix quinoa together with the other ingredients in a large bowl. Add

orange juice and zest and stir gently. Add additional salt and pepper to taste.

Quinoa with Garbanzos and Spinach

Prep and cook time: 45 minutes Serves 6

1 cup brown rice

2 cups water

1 teaspoon salt

½ cup walnut pieces

½ cup fresh parsley, chopped

½ teaspoon garlic powder

½ teaspoon turmeric powder

1 8-ounce package maitake mushrooms, chopped

2 tablespoons grapeseed oil

Rinse rice in fine mesh strainer until water runs clear. Boil water in a sauce pan.

Add rice and salt. Cover and reduce heat. After 15 minutes, add walnuts, garlic

powder, and turmeric powder, but do not stir. Cook cooking until all liquid is

absorbed. While rice is cooking, sauté mushrooms in grapeseed oil. Remove rice

from heat, add parsley and mushrooms, and fluff with fork. Cover and let sit for

3-5 minutes then serve.

Savory Brown Rice Pilaf

Prep and cook time: 40 minutes Serves 4

1 cup cooked quinoa

½ cup chickpeas

½ cup cucumber, chopped and seeded

1 tablespoon diced red onion

Combine all ingredients and set aside.

Tandoori Mix:

1 teaspoon chopped cilantro

½ cup plain Greek yogurt

½ teaspoon sea salt

½ teaspoon pepper

½ teaspoon turmeric

½ teaspoon paprika

½ teaspoon ginger

½ teaspoon garlic powder

1 teaspoon coriander

1 teaspoon cinnamon

1 teaspoon cumin

Combine tandoori mix with quinoa and enjoy.

Tandoori Quinoa Bowl

Prep time: 15 minutes Serves 2

1 tablespoon toasted sesame oil

1 small yellow onion, sliced into strips

4 heads baby bok choy, chopped

6 fresh shiitake mushrooms, sliced

1 tablespoon mirin or rice vinegar

1 tablespoon tamari

sesame seeds, optional

Heat oil in a frying pan. Add onions, turn heat down, and cook 5 minutes, stirring

occasionally. Add shiitakes, bok choy, mirin, and tamari. Cover and cook 3

minutes. Spread on a flat surface to cool and to stop greens from cooking.

Garnish with toasted sesame seeds if desired. Enjoy!

Baby Bok Choy and Shiitakes

Prep and cook time: 15 minutes Serves 2-4

½ cup walnut pieces

1 bunch dandelion greens

1 bunch mustard greens

1 bunch collard greens

1 tablespoon grapeseed oil

4 cloves garlic, sliced

sea salt to taste

Toast the walnuts in a 350-degree oven until they release a fragrant odor, about

5-10 minutes. Wash the greens and remove any coarse stems especially from

collards and mustard greens. Bring 3 inches of salted water to a boil. Add the

greens and boil for 5 minutes uncovered. Drain the greens and place on a flat

surface to cool; chop. Heat oil in a large sauté pan. Add garlic and cook for 1

minute, stirring so the garlic does not burn. Add greens, walnuts, and salt to

taste. Cook until greens are heated through.

Bitter Greens with Walnuts

Prep and cook time: 25 minutes Serves 4

2 bunches broccolini (1 pound)

2 tablespoons plus 1 teaspoon toasted white sesame seeds

½ teaspoon crushed red pepper flakes plus more to taste

2 tablespoons plus 1 teaspoon grapeseed oil

1 tablespoon distilled white vinegar

2 teaspoons minced garlic

1 tablespoon toasted sesame oil

ground black pepper

sea salt

Cook broccolini in a large pot of salted boiling water until crisp-tender, about 3

minutes. Transfer to a large bowl of ice water. Drain and dry well. Cut broccolini

in half, if desired. Place in a large bowl.

Finely chop 2 tablespoons sesame seeds and ½ teaspoon red pepper flakes in a

spice grinder (or finely chop with a knife). Transfer to a small bowl; stir in

grapeseed oil, vinegar, and garlic. Season with salt and pepper. Drizzle over

broccolini; toss to coat. Transfer to a platter; sprinkle with remaining 1 teaspoon

sesame seeds and sesame oil.

Broccolini with Spicy Sesame Vinaigrette

Prep and cook time: 20 minutes Serves 4

2 leaves collard greens, washed

½ cucumber, sliced thin

½ avocado, mashed

½ cup jicama, shredded

½ cup carrots, shredded

½ cup broccoli sprouts

sea salt

De-stem collard greens. Cut in half lengthwise. Place mashed avocado onto the

greens; add sea salt. Add sliced cucumber, jicama, carrots, and sprouts. Wrap

up and enjoy.

Collard Green Lunch Wrap

Prep time: 15 minutes Serves 2

1 bunch broccoli

3 cloves garlic, minced

6 cups water

1 tablespoon grapeseed oil

2 tablespoons tamari soy sauce

1 5-inch piece ginger, finely grated

tarragon or basil for garnish

Wash and cut broccoli into florets. Peel the stems and cut into ½-inch pieces.

Add 6 cups water to a pot and bring to a boil. Add broccoli and quick boil for

about 3 minutes. Remove from water and rinse quickly with cool water. Heat

skillet with oil; add garlic and sauté for a few seconds before adding broccoli.

Sauté broccoli and garlic. Add tamari and ginger.

Suggestion: Try this dish with cauliflower or brussel sprouts.

Gingered Broccoli with Garlic

Prep and cook time: 20 minutes Serves 4

2 teaspoons ghee or organic butter

½ small yellow onion, sliced into thin half moons

2 precooked chicken sausages, sliced into ½-inch rounds

½ bunch kale, de-stemmed and chopped into small pieces

1 tablespoon balsamic vinegar

Heat oil in frying pan. Sauté onions for 5 minutes. Add sausage and kale. Cook

for 5 minutes or until sausage is hot and kale becomes soft. Remove from heat,

sprinkle with balsamic vinegar, and serve.

Note: For vegetarians, substitute tempeh for sausage.

Sausage and Kale

Prep and cook time: 15 minutes Serves 2

½ bunch mustard greens

½ bunch kale, de-stemmed

½ bunch dandelion greens

1 tablespoon grapeseed or coconut oil

½ teaspoon sea salt

¼ cup pine nuts

½ cup raisins

Toast pine nuts on a cookie sheet at 325 degrees for 5 minutes. Set aside. Wash

and chop greens. Heat oil in sauté pan and add greens, sea salt, and raisins. Stir

and cook for 5 minutes. Turn off heat and add pine nuts. Transfer to serving dish

and enjoy.

Sautéed Greens with Pine Nuts

Prep and cook time: 20 minutes Serves 6

3 shallots, thinly sliced

1 tablespoon coconut oil

1 tablespoon curry powder

1 tablespoon coconut sugar

1 teaspoon fresh lemon juice

½ bunch kale (about 4 ounces), destemmed and chopped into large

pieces

2 tablespoons tamari

2 tablespoons water (or vegetable or bone broth)

Heat oil over medium heat. Add shallots and sauté until dark brown and

caramelized, about 20 minutes. Stir in curry powder, coconut sugar, and lemon

juice. Add kale, soy sauce, and water (or broth). Cover and steam for 5 minutes,

stirring occasionally, until kale is still chewy but tender. Do not overcook.

Why you should make it: shallots, curry, coconut oil and kale: 4 of the healthiest

things you could put in one sentence. This recipe is a tried and true winner, even

for those who think they don’t like kale. Just make sure you de-stem the kale to

remove the bitterness. The medium chain fatty acids in coconut oil will keep you

satiated, while the antioxidant curcumin found in curry will assist in warding off or

improving symptoms of Type II Diabetes. Shallots, not an onion, but a species of

Sweet Curried Kale with Caramelized Shallots

Prep and cook time: 30 minutes Serves 2

their own, they are rich in Vitamin A, a powerful antioxidant that can protect

your from free radical damage.

1 bunch kale, washed and de-stemmed

½ cup extra virgin olive oil, divided

¼ cup pine nuts (option to toast)

1 red bell pepper, thinly sliced

1 tablespoon quality sea salt

1 lemon, juiced

1 pomegranate, seeded

½ cup burrata cheese, shredded

Mix half of the olive oil and salt together in a small bowl. Use the mixture to

massage the leaves of the kale. This will soften it and enhance the taste. Chop

or chiffonade kale and combine with red pepper and pine nuts. Add

pomegranate seeds and cheese. Toss with the remaining olive oil and lemon (or

use Christa’s Healthy Italian Dressing) and serve.

Tasty Raw Kale Salad

Prep time: 20 minutes Serves 4

2 cups brussel sprouts, ends cut off

½ teaspoon salt

½ pound shelled chestnuts

1 cup chicken or vegetable stock

1 tablespoon grapeseed oil

Preheat oven to 350 degrees. In a medium-sized saucepan, boil 2 inches of

water. Add brussel sprouts to boiling water along with a pinch of sea salt. Boil for

5 minutes; drain. Place brussel sprouts in a baking dish with chestnuts and stock.

Sprinkle oil and salt on top. Bake uncovered for 20 minutes.

Suggestion: Try this with pecans.

Brussel Sprouts with Chestnuts

Prep and cook time: 30 minutes Serves 4

Vegetables:

6 baby gold, purple, or red potatoes, cut up (may also use yams or

sweet potatoes)

½ cups butternut squash or pumpkin, peeled and cubed

3 tablespoons grapeseed oil

1 sweet or red onion, cut into wedges

2 carrots, sliced

½ head of cabbage (green or purple), sliced

1½ cups broccoli florets

1 cup cauliflower florets

1 yellow squash, cut into half moons

1 handful whole green beans, trimmed

1-2 portobello mushrooms, sliced or cut up

1-2 cloves of garlic, minced

sea salt and ground pepper

Dressing:

3 tablespoons grapeseed oil

3 tablespoons apple cider vinegar

1 cup natural apple cider

1 tablespoon honey

Cider-Roasted Vegetables

Prep and cook time: 1 hour Serves 8-10

Preheat oven to 375 degrees. Toss potatoes and butternut squash in 3

tablespoons grapeseed oil and place into large roasting pan. Season with sea

salt and ground pepper and bake for 20 minutes.

While potatoes and squash are baking, prepare the dressing. Stir to blend all

ingredients. Pour the sauce over remaining veggies; toss well to coat. Add

veggies to potatoes in roasting pan. Sprinkle with warming spices, if you prefer,

such as curry, nutmeg, a touch of cinnamon, and/or some thyme. Roast for

another 16-20 minutes, or until the veggies are tender.

3 cups sweet potato purée

(about two medium-sized sweet potatoes: diced, boiled until soft,

drained, and mashed)

2 cups cooked quinoa

(1 cup dry quinoa with 2 cups of water; cook like rice for 20 minutes)

Top with cooked vegetables or greens and any dressing.

Add a teaspoon of cinnamon and vanilla extract during cooking for a

sweet treat.

4 garlic cloves, minced

½ cup of finely chopped sweet onion

½ cup of spelt flour

1 tablespoon grapeseed oil or ghee

1 teaspoon Himalayan pink salt

1 teaspoon black pepper

1 tablespoon paprika

1 tablespoon ground cumin

2 teaspoons curry powder

1 tablespoon dried oregano

Preheat oven to 400 degrees. Mix all of the ingredients together in a large mixing

bowl. If the mixture is warm, let it cool to make it more manageable. Form large

Curried Sweet Potato and Quinoa Patties

Prep and cook time: 30 minutes Makes 10-12 patties

patties. Place the patties on parchment paper on a baking sheet and bake for

20 minutes. Flip patties after 10 minutes to crisp them up on both sides.

1 head of garlic

1 tablespoon grapeseed oil (or more as needed)

2 parsnips

2 carrots

1 sweet potato

1 yam

2 Yukon Gold potatoes (medium)

¼ cup Greek yogurt

1 cup (or more as needed) low-sodium chicken or veggie broth (without

sugar)

4 tablespoons freshly chopped oregano

4 tablespoons freshly chopped parsley

4 tablespoons freshly chopped chives

lemon pepper and fresh horseradish, to taste

Preheat oven to 400 degrees. Cut ¼ to ½ inch off the head of garlic, leaving

skins intact but exposing the tops of the cloves. Brush lightly with 1 teaspoon oil.

Place in ramekin or muffin tin and cover with foil. Wash veggies well. Cut into

small pieces, toss with grapeseed oil and salt and pepper, and place in a

roasting pan. Roast garlic and veggies at the same time in preheated oven for

45 minutes.

Healthy Mashed Potatoes

Prep and cook time: 1¼ hours Serves 6-8

When veggies are finished, mash them in a blender, food processor, or in a pot

with a masher. Add chicken or veggie broth as needed for consistency.

Squeeze cloves from the garlic skins into the vegetable mixture. Add ¼ cup

Greek yogurt and continue blending or mashing. Work in herbs. Add lemon

pepper and/or fresh horseradish if desired.

1 pound fresh asparagus, peeled and tough ends trimmed

2 tablespoons grapeseed oil, divided

2 tablespoons clarified butter (ghee) or organic butter, divided

1 2-inch piece ginger (peeled, sliced thinly lengthwise and then sliced

into matchsticks)

sea salt and freshly ground pepper to taste

Heat 1 tablespoon each of butter and oil in a small skillet over medium heat.

Add the ginger slices and fry until golden and crispy. Remove from heat and set

aside.

Heat 1 tablespoon each of butter and oil in a large skillet over medium heat.

Add the asparagus and freshly ground pepper. Let the asparagus sear in the

pan, turning occasionally, until the spears are bright green, tender-crisp, and

slightly browned in some places. Season to taste with salt and transfer to a

serving platter. Sprinkle asparagus with crispy ginger and serve warm.

Note: You may use coconut oil in place of the grapeseed oil and ghee.

Food as medicine: asparagus is one of the highest foods in folic acid, which

helps prevent depression. Ginger is a powerful anti-inflammatory as well as

alkalizing to human blood chemistry. Quite possibly the greatest benefit of

Pan-Seared Asparagus with Crispy Ginger

Prep and cook time: 20 minutes Serves 3-4

ginger is that it stokes digestive fire by boosting hydrochloric acid (HCL)

production. HCL helps us detoxify and digest our food.

4 portobello mushrooms

2 tablespoons grapeseed oil

3 teaspoons oregano

2 tablespoons balsamic vinegar

sea salt and pepper to taste

Preheat oven to 350 degrees. Cut off mushroom stems and wash both tops and

stems. Mix oil, oregano, and balsamic vinegar in a small bowl. Place mushroom

tops and stems in a baking dish. Pour oil mixture over mushrooms and bake for

30 minutes.

Portobello Steaks

Prep and cook time: 35 minutes Serves 4

1 sweet potato

2 parsnips

1 yam

2 turnips or 1 large rutabaga

1 daikon radish (or substitute/add in a favorite, like squash)

grapeseed oil

salt and pepper

herbs: rosemary, thyme, and/or sage (fresh if possible)

Preheat oven to 375 degrees. Wash all vegetables and chop into large bite-

sized pieces. Place in a large baking dish with sides. Drizzle with oil; mix well to

coat each vegetable. Sprinkle with salt, pepper, and herbs. Bake uncovered for

25-35 minutes, or until vegetables are tender and golden brown. Check every 10

minutes to stir and to make sure veggies are not sticking.

Note: Any combination of vegetables will work. Also, roasting only one kind of

vegetable makes a nice side dish, as well.

Fun facts: root vegetables like sweet potatoes, yams, and butternut squash help

slow the release of glucose in the bloodstream, which in turn equates to even

energy and less sugar cravings. In Asian medicine, root vegetables are

grounding (because they grow deep within the ground) and warming to the

Roasted Root Veggies

Prep and cook time: 45 minutes Serves 4-6

pancreas, which helps it secrete more pancreatic enzymes to improve

digestion.

1 pound string beans

2 cloves garlic, minced

2 tablespoons tamari

4 tablespoons tahini

½ lemon, juiced

Wash beans, chop ends off, and cut in half. Fill a pot with about 2 inches of

water and bring to a boil. Place beans in a steaming basket and place over

boiling water. Cover beans and steam for 5 minutes. In a large bowl, combine

garlic, tamari, tahini, and lemon juice. When beans are done, add them to the

garlic mixture. Mix until string beans are coated and serve.

String Beans with Garlic Dressing

Prep and cook time: 15 minutes Serves 6

1 acorn squash

2 tablespoons grapeseed or coconut oil

1 tablespoon maple syrup

cinnamon to taste

Preheat oven to 350 degrees. Cut squash in half and remove seeds with a

spoon. Place squash halves, skin side down, on a baking sheet. Rub oil over

squash halves. Sprinkle cinnamon and drizzle maple syrup on top of each. Bake

for 45 minutes or until a fork inserts smoothly through squash meat.

Sweet Acorn Squash with Cinnamon

Prep and cook time: 45 minutes Serves 2

1 sweet potato per person

grapeseed oil or melted coconut oil, as needed

Seasonings: ground cumin, thyme, black pepper, red pepper flakes or

cayenne, and cinnamon

sea salt

champagne vinegar or rice vinegar (Optional)

Preheat oven to 450 degrees. Cut the sweet potatoes into long thin shoestrings.

Toss them into a bowl and drizzle with light olive oil; stirring lightly to coat.

Generously season them. (An optional mix is equal shakes of: cumin, thyme, and

black pepper and a little bit of hot red pepper and cinnamon.) Spread them on

a baking sheet, in one layer, if possible. Bake in the upper portion of your oven

for about 20 to 30 minutes, or until they are tender, sizzling, and crispy around

the edges. Season with sea salt immediately. Sprinkle with vinegar if desired.

Sweet Potato Shoestrings

Prep and cook time: 45 minutes

1 cup mixed brown basmati and wild rice

3 cups water (or bone broth, chicken stock, or veggie broth)

4 small acorn squashes

¾ cup cooked chestnuts (canned or vacuum-packed), roughly

chopped

1 small red onion, finely chopped

2 tablespoons chopped fresh thyme

2 tablespoons chopped parsley

½ cup crumbled raw goat cheese, optional

salt and pepper to taste

coconut oil spray

¼ cup toasted walnuts for topping

Preheat the oven to 350 degrees. In a medium saucepan, combine the rice and

water and bring to a boil. Cover and simmer very gently until the rice is just

tender, about 20 minutes. Drain off any excess water. Set aside.

Using a large, sharp knife, slice off the top quarter (stalk end) of each squash; set

aside tops. Scoop out the seeds from the center of the squashes using a small

spoon. Trim the bases to make them level, if necessary. Spray the cavity of each

squash with coconut oil spray, and sprinkle with salt and pepper. Place in a

large ovenproof dish or roasting pan.

Wild Rice Stuffed Squash

Prep and cook time: 1¼ hour Serves 4

Mix together the rice, chestnuts, onion, thyme, and parsley in a large bowl.

Season lightly with salt and pepper. Spoon the rice mixture into the squashes,

pressing it down, and mounding it up neatly on top. Replace tops. Bake until the

flesh of the squash is tender when pierced with a small, sharp knife, about 45

minutes. Add goat cheese, if desired, as soon as you remove from oven. Top

with toasted walnuts. Serve hot.

8 ounces buckwheat soba noodles

6 cups water

1 bunch sunflower sprouts or pea shoots, chopped

½ cup chopped red radishes

½ cup chopped celery

½ cup chopped cucumber

optional sliced leeks for garnish

Dressing:

½ cup basil, finely chopped

1 tablespoon toasted sesame oil

¼ cup tahini

2 tablespoons tamari soy sauce

1 2-inch piece ginger, peeled and grated

½ lemon, juiced

Put soba noodles into a pot of 6 cups boiling water. Cook until tender, no more

than 8 minutes. Drain and rinse with cold water when finished cooking. Mix all

vegetables and noodles in a large bowl. Combine ingredients for dressing in a

small bowl. Pour over noodles and vegetables and mix well.

Cold Soba Noodle Salad

Prep and cook time: 30 minutes Serves 4

5 tablespoons ghee (clarified butter) or regular organic butter

½ pound fresh cremini mushrooms, trimmed and sliced ¼-inch thick

¾ pound mixed fresh wild mushrooms, trimmed and sliced lengthwise, ¼-

inch thick

(oyster, maitake, shiitake, chanterelle, porcini)

1 large clove garlic, minced

¾ teaspoon sea salt

¼ teaspoon black pepper

½ pound dried brown rice fettucini

¼ cup chopped fresh chives

2 tablespoons chopped flat-leaf parsley

1½ teaspoons finely grated lemon zest

½ teaspoon lemon juice

Boil water for fettucini. While water is coming to a boil, sauté mushrooms in garlic

and ghee for 5 minutes; set aside. Add fettucini to boiling water. Be careful not

to overcook pasta, as brown rice pasta cooks faster than regular pasta. Drain

cooked pasta. Rinse in cold water. Blend mushrooms and pasta together. Toss

with remaining ingredients.

optional: grated parmigiano reggiano cheese or nutritional yeast (if dairy-free is

desired).

Gluten-Free Pasta with Wild Mushrooms

Prep and cook time: 20 minutes Serves 4-6

1-2 pounds grass-fed beef

6 cloves garlic, minced

3 tablespoons grapeseed oil, divided

1 large jar marinara sauce

1 yellow onion, diced

2 green zucchini, diced

1 pound maiitake mushrooms, roughly chopped

1 bunch spinach, cut 1-inch julienne-style

1 bunch oregano, chopped

1 box brown rice lasagna (non-boil pasta), broken into pieces

goat cheese, optional

Preheat oven to 350 degrees. Heat a large sauté pan on medium-high. Add

grass-fed meat and cook until browned. Add minced garlic and 1 tablespoon

grapeseed oil; combine and cook for 1 minute. Add marinara to meat mixture

and simmer on low. In another skillet, sauté yellow onion, zucchini, and

mushrooms in 2 tablespoons grapeseed oil for about 5 minutes. Add veggie

ingredients to turkey-marinara sauce; stir. Add spinach and oregano to the

sauce; stir and heat through.

Oil a 9x13 baking dish. Place a layer of broken lasagna noodles on bottom of

baking dish. Layer meat-veggie sauce over the noodles. Dollop with goat

Grass-Fed Beef Lasagna

Prep and cook time: 1½ hours Serves 8

cheese if desired. Keep layering until all ingredients are used and finished with

sauce. Make sure that noodles are covered with sauce, so that they will cook

thoroughly. Cover with foil and bake for an hour.

Note: Try and find lasagna that does not have to be boiled. If pasta does need

to be boiled, follow directions on box.

1 box brown rice spiral pasta or quinoa pasta elbows

1 cup parmesan cheese, shredded or grated

1/2 cup extra virgin olive oil

1/8 cup flaxseed oil

1/4 cup nutritional yeast flakes (found in the bulk or supplement section)

sea salt and pepper, to taste

Cook pasta according to instructions on box. Rinse and transfer cooked pasta

to a bowl. Mix all ingredients together and serve hot.

Healthy Mac ‘n’ Cheese

Prep and cook time: 20 minutes Serves 4

1 box brown rice or quinoa pasta

1 can garbanzo beans, rinsed and drained

1 red onion, chopped

1 cup raw broccoli, chopped

1 4 ounce package feta or goat cheese, crumbled

¾ cup pine nuts (option to toast them)

1 heirloom tomato, chopped or 10 or more grape tomatoes, halved

10 black olives, pitted and halved

1 teaspoon sea salt

1 teaspoon dried or fresh basil

1 teaspoon dried or fresh parsley

1 teaspoon dried or fresh oregano

1 cup Christa’s Healthy Italian Dressing or Italian dressing of your choice

Boil pasta according to package directions and drain. Place cooked pasta in

refrigerator to cool for 20 minutes. Mix all other ingredients together. Combine

with pasta and serve.

Italian Pasta Salad

Prep and cook time: 45 minutes Serves 6-8

4 organic chicken legs

4 sliced carrots

1 cup coconut milk

2 cups chai tea

sea salt and ground pepper

Preheat oven to 350 degrees. Place chicken and carrots in a casserole dish and

sprinkle with a pinch of salt and pepper. In a pot, combine coconut milk and

tea and bring to a boil. Pour over the chicken in the casserole dish and cover

with a lid. Bake in the oven for 45 minutes or until chicken is cooked through.

Serve with brown rice and greens.

Chai Chicken

Prep and cook time: 1 hour Serves 4

1 pound organic chicken breast, cut into cubes

2 tablespoons sesame oil

½ red onion, chunked

1 organic orange or yellow bell pepper, cut into big chunks

1 tomato, cubed

1 organic zucchini, cut into 1-inch rounds

grapeseed or coconut oil cooking spray

sea salt and pepper, to taste

Place chicken in bowl and toss with sesame oil. Add chicken to metal skewer,

alternating with vegetables. Spray skewers with coconut or grapeseed spray oil.

Grill over hot fire 5-8 minutes each side, spraying again as necessary. Garnish

with sea salt and pepper.

Chicken and Veggie Kabobs

Prep and cook time: 30 minutes Serves 2-3

2 cups of polenta (coarse cornmeal in bulk section) or a pack of dried

polenta cornmeal

2 24-ounce packages of bone broth

6 cups filtered water

3 tablespoons oregano, minced

1 teaspoon thyme, minced

2 teaspoons sea salt

1½ pounds ground turkey

1 yellow onion, chopped

2 tablespoons grapeseed oil

4 cloves garlic, minced

1 small jar marinara

2 tablespoons parmesan, grated

In a large pot, bring 12 cups of broth and water to a boil. Slowly add polenta,

stir, and turn down to low heat. Continue to stir until thick. Add fresh herbs and

sea salt. Set aside.

Preheat oven to 350 degrees. Sauté turkey and onions in oil and cook for five

minutes; add garlic. Continue to sauté until meat is golden brown. Spread the

turkey mixture in the bottom of a 9x13-inch glass casserole dish. Spread marinara

Ground Turkey and Polenta Casserole

Prep and cook time: 1 hour Serves 8

over the turkey, then layer the cooked polenta. Sprinkle parmesan on top along

with more fresh herbs, if desired. Bake in oven for 10 minutes.

¾ cup almond flour

(You can grind up slivered almonds in a food processor or buy it.)

¾ cup brown rice flour

3 organic chicken breast halves, skinless and boneless

1 tablespoon paprika

1 teaspoon sea salt

1 tablespoon dried parsley

1 tablespoon dried oregano

2 organic eggs

2 cloves garlic, crushed

Preheat oven to 400 degrees. Cut chicken into bite-sized pieces. Combine nut

and rice flours, crushed garlic, sea salt, pepper, paprika, and dried parsley flakes

in a medium-sized bowl and set aside. Beat eggs in a separate bowl. Dip bite-

sized chicken pieces into beaten egg mixture and then dredge through the nut-

rice flour mixture. Bake in oven on greased cookie sheet for 30 minutes.

Healthy Chicken Nuggets

Prep and cook time: 45 minutes Makes about 2 dozen

2 cloves garlic, minced

2 tablespoons grapeseed oil

½ cup white onion, chopped

1 can organic aduki beans, drained and rinsed

1 pound ground turkey (free-range, organic)

1 teaspoon ground cumin (or 1½ teaspoon for added heat)

½ teaspoon red chili flakes (or 1 teaspoon for added heat)

1 pinch cayenne pepper

3 drops dark-liquid stevia

1 teaspoon ground black pepper

1 cup marinara sauce (without sugar)

Sauté garlic and onions in grapeseed oil. Add turkey and cook on medium heat

for 5 minutes. Add all spices and sweetener and stir for a few minutes. Add aduki

beans and marinara sauce. Let mixture simmer for 5-7 minutes to allow flavors to

blend.

What makes it special? This is a dish easy-to-make in fifteen minutes. Always a

good idea to make more and freeze it in individual portions, as half the batter of

healthy is preparation. Depending on your spice threshold, go heavy on the

cayenne and red pepper chili flakes. They are loaded with metabolism-boosting

compounds.

Quick Turkey Chili with Aduki Beans

Prep and cook time: 30 minutes Serves 4

1 whole organic free-range chicken

5 cloves garlic, minced

1 yellow onion, sliced

½ cup chicken stock or bone broth

sea salt

fresh rosemary

Preheat oven to 350 degrees. Pull organs out of fresh whole chicken. Gently

open chicken skin and add sea salt inside skin along with garlic and fresh

rosemary. Sprinkle sea salt into chicken cavity as well. Place chicken in a glass

baking dish or covered Dutch oven. Place onion slices around the bottom of the

pan and pour in broth. Cover with foil if using glass baking dish. Bake for one

hour, covered. After one hour, bake uncovered until inside temperature reaches

165 degrees, or until golden and legs are pulling away from chicken. Total

baking time is 1¼ to 1½ hours.

Roasted Chicken

Prep and cook time: 1½ hours Serves 4-6

2 Cornish hens, halved

¼ cup toasted sliced almonds

3 tablespoons drained capers

3 tablespoons chopped fresh parsley

1 garlic clove, chopped

½ teaspoon paprika

2 teaspoons grapeseed oil

¼ teaspoon salt

ground pepper

chopped olives

In a food processor fitted with a metal blade, combine almonds, capers,

parsley, garlic, paprika, oil, salt, and pepper. Process until finely chopped but

not puréed. Pat mixture on all sides of Cornish hens. Place hens inside a slow

cooker. Cover and cook on low for 7-8 hours. Sprinkle with chopped olives for

garnish.

Slow Cooker Sicilian Hens

Prep and cook time: 7-8 hours Serves 4

2 pounds dark meat ground turkey

3 tablespoons coconut oil, divided

½ cup organic raw cream

1 yellow onion, small dice

2 medium carrots, small dice

2 celery stalks, small dice

4 cloves garlic, minced

1 handful fresh oregano, rough chopped

2 tablespoons sea salt

organic ketchup (optional)

Preheat oven to 375 degrees. In a medium sauté pan, cook onions, carrots, and

celery in 2 tablespoons oil until semi-soft. Add minced garlic to the pan and

cook an additional 1 minute. Add pinch of sea salt and remove from burner. In

a large bowl, add turkey meat, cream, and sea salt and mix with hands.

Combine sautéed veggies and chopped oregano with the turkey mixture,

mixing well with hands.

Grease a glass loaf pan with remaining coconut oil and place mixture in baking

dish. Bake for 30 minutes covered. Pull out and check if done (internal

thermometer should read 165 degrees in the center of the loaf). Spread organic

ketchup on top, if desired, and bake uncovered for 10 more minutes.

Turkey Meatloaf

Prep and cook time: 1 hour Serves 6-8

2 cups cooked chicken, cubed (grilled, baked, or broiled)

3 tablespoons coconut or grapeseed oil

1 cup broccoli florets

1 cup sliced carrot rounds

2 cups shredded cabbage, either purple or nappa cabbage

3 cloves garlic, minced

1 red bell pepper, chunked

½ cup green onions, sliced

1 can water chestnuts, drained

1 teaspoon chili pepper flakes

2 tablespoons raw honey

2 tablespoons toasted sesame oil

3 tablespoons tamari

1-2 tablespoons shredded ginger (to taste)

zest and juice of one orange

Wait, coconut oil is good for me? Many people are afraid of the saturated fat in

coconut oil, but all oils are not created equal. Coconut oil is a medium chain

fatty-acid, not a long-chain, which means that it is the good fat which helps you

burn the bad fat, therefore giving it a key role in healthy weight loss and

metabolism. It also raises HDL, the good cholesterol and contains antiviral, anti-

fungal, and antibiotic properties. These properties of coconut oil provide an

Zesty Chicken Stir-Fry

Prep and cook time: 30 minutes Serves 4

enormous boost to the immune system, which cuts down significantly on

inflammation.

In a wok or large skillet, heat coconut or grapeseed oil. Sauté broccoli, carrots,

and cabbage for 2 minutes over medium-high heat. Add garlic and bell pepper

and continue cooking for another 2 minutes. Add green onions, water

chestnuts, cooked chicken, and pepper flakes. Stir to combine and continue

cooking over medium heat until heated through, about 3 minutes. Stir in ginger.

While the vegetables and chicken are cooking, whisk honey, sesame oil, orange

juice, and tamari in a small bowl. After the ginger has been added to the stir-fry,

add the stir-fry sauce to the wok and heat through for another two minutes.

Sprinkle with orange zest. Serve over brown rice or quinoa.

2 pounds of high-quality, grass-fed ground beef (or other ground red

meat or turkey)

1 yellow onion, small dice

2 cloves garlic, minced

1 carrot, small dice

1 stalk celery, small dice

4 tablespoons grapeseed oil

1 teaspoon fresh or dried thyme

1 teaspoon dried chili flakes

1½ cups gluten-free bread crumbs or almond meal

2 eggs

1 tablespoon fish sauce, optional

4 tablespoons organic, sugar-free ketchup, if desired

Preheat oven to 350 degrees. Sauté onions, carrots, and celery in oil for five

minutes. Add garlic and continue cooking until veggies are soft. Mix in chili

flakes, thyme, and salt. Remove from heat and set aside.

In a large bowl, whisk the eggs and combine bread crumbs. If using almond

meal, there is no need to soak with eggs, merely add to meat when mixing.

Using your hands, mix ground meat, sautéed vegetables, soaked bread crumbs

(or eggs and almond meal), and optional fish sauce. Place mixture into an oiled,

Gluten-Free Spicy Meatloaf

Prep and cook time: 2 hours Serves 6-8

glass loaf pan. Bake for about 1½ hours. If desired, cover the top of the meatloaf

with organic ketchup for the last 15 minutes of baking.

1-2 pounds grass-fed beef

6 cloves garlic, minced

3 tablespoons grapeseed oil, divided

1 large jar marinara sauce

1 yellow onion, diced

2 green zucchini, diced

1 pound maiitake mushrooms, roughly chopped

1 bunch spinach, cut 1-inch julienne-style

1 bunch oregano, chopped

1 box brown rice lasagna (non-boil pasta), broken into pieces

goat cheese, optional

Preheat oven to 350 degrees. Heat a large sauté pan on medium-high. Add

grass-fed meat and cook until browned. Add minced garlic and 1 tablespoon

grapeseed oil; combine and cook for 1 minute. Add marinara to meat mixture

and simmer on low. In another skillet, sauté yellow onion, zucchini, and

mushrooms in 2 tablespoons grapeseed oil for about 5 minutes. Add veggie

ingredients to turkey-marinara sauce; stir. Add spinach and oregano to the

sauce; stir and heat through.

Oil a 9x13 baking dish. Place a layer of broken lasagna noodles on bottom of

baking dish. Layer meat-veggie sauce over the noodles. Dollop with goat

Grass-Fed Beef Lasagna

Prep and cook time: 1½ hours Serves 8

cheese if desired. Keep layering until all ingredients are used and finished with

sauce. Make sure that noodles are covered with sauce, so that they will cook

thoroughly. Cover with foil and bake for an hour.

Note: Try and find lasagna that does not have to be boiled. If pasta does need

to be boiled, follow directions on box.

Charmoula Rub:

1 large handful fresh cilantro, leaves and stems chopped

1 large handful fresh Italian parsley, chopped

3 garlic cloves, chopped

2 teaspoons ground cumin

2 teaspoons ground coriander

1 teaspoon paprika

1 Thai chili or serrano pepper

3 tablespoons lemon juice

3 lamb steaks

coconut spray or grapeseed oil

Coat steaks with rub and let sit for 30 minutes. Oil grill with coconut spray or

grapeseed oil. Grill steaks to desired doneness.

Grilled Moroccan Lamb Steak

Prep and cook time: 1 hour Serves 3

1 pound fresh asparagus, trimmed

1 cup water

4 cups spring mix salad greens

1/3 cup apple cider vinegar

2 tablespoons orange juice

1 tablespoon sesame seeds, toasted

1 clove garlic, minced

1 teaspoon minced fresh ginger root

1/4 cup slivered almonds, toasted

Place the asparagus and water in a steamer basket. Steam until crisp-tender.

Drain and immediately place asparagus in ice water to stop the cooking

process. Place salad greens on a serving platter; top with asparagus. In a small

bowl, whisk the vinegar, orange juice, garlic, sesame seeds, and ginger. Drizzle

over salad. Sprinkle with almonds.

Asparagus Salad

Prep and cook time: 20 minutes Serves 4

1 head of red or green cabbage (finely sliced)

2-3 carrots (shredded)

1 bunch of scallions (diced small)

1 teaspoon of crushed ginger

1 bunch of cilantro (chopped)

½ cup apple cider vinegar

1 orange, lime, or lemon (juiced)

2 tablespoons shoyu or tamari

¼ cup extra virgin olive oil

Mix all ingredients together and enjoy.

Carrot and Cabbage Salad

Prep time: 20 minutes Serves 6-8

2 hearts of romaine lettuce

2 fresh oranges and/or grapefruits

5 sliced radishes

2 tablespoons brown rice syrup

2 tablespoons apple cider vinegar

1/3 cup extra virgin olive oil

1/2 cup roasted almonds, slivered

Wash and chop lettuce and place into large bowl with radishes. Peel oranges

and/or grapefruits; slice or cut into pieces. In a small bowl, combine brown rice

syrup and vinegar then slowly stream in extra-virgin olive oil, stirring constantly.

Pour dressing over the lettuce, season with sea salt and pepper, and toss. Serve

on individual plates; lay fruit on top of lettuce and garnish with almonds.

Citrus Salad

Prep time: 20 minutes Serves 4

2 large bunches dandelion greens

2 tablespoons grapeseed oil

3 cloves garlic, minced

¼ cup hazelnuts, coarsely chopped

1 tablespoon balsamic vinegar

sea salt and pepper to taste

Wash greens, remove stems, and chop into ¾-inch pieces. Place greens in a

large mixing bowl and set aside. Heat oil in a sauté pan on medium. Add garlic

and nuts, stirring constantly for 2 minutes. Stir in vinegar, salt, and pepper. Pour

the hot vinaigrette over the greens and toss well.

Dandelion Salad with Warm Hazelnut Vinaigrette

Prep and cook time: 15 minutes Serves 6

3 tablespoons flax oil

1 tablespoon extra virgin olive oil

2 tablespoons raw apple cider vinegar

1 firm-ripe pear

2 Belgian endives, about 1 pound

1 small head chicory (curly endive), about ½ pound

In a small bowl, whisk together oil, vinegar, and salt and pepper to taste. Halve

and core pear and thinly slice lengthwise. Cut endives crosswise into ½-inch-

wide slices and tear chicory into bite-sized pieces. In a large bowl, toss greens

with pear and vinaigrette.

Endive and Pear Salad

Prep time: 15 minutes Serves 2

4 cups mixed field greens, washed

½ cucumber, washed and sliced

1 handful cherry tomatoes, washed

½ organic red bell pepper, washed, cored, and chunked

4 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar

lemon juice

sea salt and ground pepper to taste

Toss vegetables together in a salad bowl. In a separate bowl, combine oil and

vinegar. Toss with salad vegetables. Divide and place on salad plates. Drizzle

with lemon juice and add salt and pepper to taste.

The Everyday Salad

Prep time: 15 minutes Serves 2

¼ cup walnuts, coarsely chopped

3 pears-peeled, cored, and cut into ½-inch slices

2 teaspoons grapeseed oil

1 shallot, minced

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

½ cup apple juice

2 teaspoons apple cider vinegar

1 teaspoon dijon mustard

1 6-ounce bag organic baby spinach

2 ounces (about 1/2 cup) goat cheese if preferred

Heat medium skillet with grapeseed oil. Add shallot, salt, and pepper. Stir 30

seconds or until fragrant. Add apple juice, cider vinegar, and mustard; whisk.

Simmer for 3-4 minutes or until slightly reduced. Place spinach in a large serving

bowl. Pour dressing on top and toss. Divide salad evenly among 4 plates.

Arrange goat cheese, pears, and walnuts on top.

Green Fall Salad with Goat Cheese

Prep and cook time: 15 minutes Serves 4

1 cup hijiki

3 cups carrots, grated

2 cups purple cabbage, grated

2 tablespoons ginger, grated

4 tablespoons umeboshi vinegar

3 tablespoons toasted sesame oil

Soak hijiki in water for 30 minutes, then drain and rinse. In a large bowl, combine

carrots, cabbage, and ginger. Add hijiki, vinegar, and sesame oil. Mix well. Let sit

for 15 minutes before serving so flavors blend.

Hijiki Salad

Prep time: 45 minutes Serves 6

4 ears corn

½ small red onion, finely diced

½ green bell pepper, finely diced

½ red bell pepper, finely diced

½ bunch cilantro, minced

1 tablespoon olive oil

1 lemon, juiced

sea salt and pepper to taste

In a large pot, heat water to boiling. Place corn in pot and boil for 10 minutes;

cool for a few minutes. Cut kernels from cobs and place in mixing bowl. Toss all

ingredients in mixing bowl and enjoy.

Late Summer Corn Salad

Prep and cook time: 30 minutes Serves 6

½ medium nappa cabbage, very thinly sliced

1 large carrot, grated

1 teaspoon sea salt

½ lemon, juiced

¼ cup black sesame seeds

3 tablespoons of extra virgin olive oil, flaxseed oil, or hemp oil

Toss the cabbage and carrots in a bowl and rub salt into them. Press for 30

minutes or longer. Once salad is pressed, rinse the salt off by filling the bowl with

water and drain well. Add lemon juice and oil and mix so that salad is evenly

coated. Top with sesame seeds.

Nappa Cabbage and Carrot Salad

Prep time 45 minutes Serves 4

4 medium beets - scrubbed, trimmed, and cut in half

1/3 cup basil, sliced into ribbons

3 tablespoons maple syrup

1 10-ounce package mixed baby salad greens

1/4 cup balsamic vinegar

1/2 cup extra-virgin olive oil

2-4 garlic cloves, minced

1/8 teaspoon Celtic or pink salt

goat cheese crumbles, optional

Place beets into a saucepan and fill with enough water to cover. Bring to a boil

and cook for 20 to 30 minutes or until tender. Drain, cool, and cut into cubes. In

a small bowl, whisk together salt, minced garlic, maple syrup, balsamic vinegar,

and olive oil to make the dressing. Place a large helping of baby greens onto

each of four salad plates. Place equal amounts of beets over the greens, and

top with dabs of goat cheese. Drizzle salad with dressing.

Sweet Beet Salad

Prep and cook time: 35 minutes Serves 2

1 bunch kale, washed and de-stemmed

½ cup extra virgin olive oil, divided

¼ cup pine nuts (option to toast)

1 red bell pepper, thinly sliced

1 tablespoon quality sea salt

1 lemon, juiced

1 pomegranate, seeded

½ cup burrata cheese, shredded

Mix half of the olive oil and salt together in a small bowl. Use the mixture to

massage the leaves of the kale. This will soften it and enhance the taste. Chop

or chiffonade kale and combine with red pepper and pine nuts. Add

pomegranate seeds and cheese. Toss with the remaining olive oil and lemon (or

use Christa’s Healthy Italian Dressing) and serve.

Tasty Raw Kale Salad

Prep time: 20 minutes Serves 4

1 bunch rainbow swiss chard (washed, destemmed, and coarsely

chopped)

½ package tempeh, cut into bite-size cubes

2 cups red cabbage, shredded coarsely

2-3 carrots, grated

1 cup walnuts, toasted

Dressing:

2-3 cloves garlic, pressed or chopped

¼ cup rice vinegar

½ cup walnut oil

2 tablespoons roasted sesame oil

Combine chopped chard, tempeh, cabbage, carrots, and walnuts in a large

bowl. Mix all dressing ingredients well. Drizzle dressing over salad; toss.

Tempeh and Swiss Chard Salad

Prep time: 20 minutes Serves 4

1 cup hijiki

3 cups carrots, grated

2 cups purple cabbage, grated

2 tablespoons ginger, grated

4 tablespoons umeboshi vinegar

3 tablespoons toasted sesame oil

Soak hijiki in water for 30 minutes, then drain and rinse. In a large bowl, combine

carrots, cabbage, and ginger. Add hijiki, vinegar, and sesame oil. Mix well. Let sit

for 15 minutes before serving so flavors blend.

Hijiki Salad

Prep time: 45 minutes Serves 6

4 ounces kelp noodles (glass noodles)

1/8 cup herbs of your choice

1/8 cup shredded carrots

1 cucumber, sliced into thin rounds

¼ cup rice vinegar

1 tablespoon maple syrup

3 tablespoons tamari

2 tablespoons sesame seeds

Mix together kelp noodles and carrots. In a separate bowl, whisk together

vinegar, maple syrup, and tamari. Add cucumber and mix well. Garnish with

herbs and sesame seeds and serve.

Notes: Kelp noodles can be found in the health food store.

Kelp Noodle and Cucumber Salad

Prep time: 20 minutes Serves 2

2 ounces seaweed, combine 2-3 varieties (arame, hiziki, wakame)

1 teaspoon maple syrup or raw agave nectar

3 tablespoons rice wine vinegar

1 teaspoon sesame oil (or toasted sesame oil for nuttier flavor)

1 teaspoon sesame seeds

Combine all ingredients in a bowl. Marinate for at least 30 minutes before

serving.

Seaweed Salad

Prep time: 35 minutes Serves 2

1 tablespoon grapeseed oil

2 cloves of garlic, chopped

2 tablespoons diced onion

1 inch fresh ginger, peeled and chopped

1 inch fresh turmeric, peeled and chopped

4 cups fresh broccoli, cut up

½ pound spinach leaves

3 parsnips-peeled, cored, and chopped

2 ribs of celery, trimmed and chopped

1 handful parsley, roughly chopped

water, as needed

sea salt and ground pepper, to taste

lemon or lime juice

Using a large soup pot, heat the oil over medium heat; stir in the garlic, onion,

turmeric, and ginger to season the oil. Add the broccoli, spinach, parsnips,

celery, and parsley. Stir and cook until the spinach wilts and collapses. Add just

enough water to cover the vegetables. The spinach will cook down quite a bit,

so don’t add too much water at first. Bring to a high simmer, cover the pot, and

then reduce the heat to a medium simmer.

Broccoli and Spinach Soup

Prep and cook time: 45 minutes Serves 4-6

Cook for fifteen minutes or so until the veggies are softened. Add water if the

soup needs thinning. Use an immersion blender to purée the soup. Season with

lemon or lime juice and salt and pepper.

To make this a creamy soup, add 1 cup coconut milk or blend in 1 avocado.

1 butternut squash

1 tablespoon coconut oil

3 cups unsweetened coconut milk or 1 container vegetable broth

1-2 cups pure water

1 teaspoon powdered ginger

1 teaspoon cinnamon

½ teaspoon salt

½ teaspoon ground turmeric or ¼-inch turmeric root

2 garlic cloves, minced

toasted pine nuts, optional

Preheat oven to 375 degrees. Cut butternut squash in half and remove seeds.

Grease a baking sheet with some of the coconut oil and use remaining coconut

oil to rub on the meat of the butternut squash. Place in baking dish face down.

Bake for 40 minutes or until you can easily put a fork through it. After the squash

is cooked, scoop out meat from the skin and place meat in a blender, food

processor, or Vitamix. Add other ingredients and blend. Serve topped with

toasted pine nuts.

Butternut Squash Soup

Prep and cook time: 50 minutes Serves 4

1 onion, peeled and chopped

2 stalks celery, washed and sliced

1 clove garlic, peeled and crushed

1 bay leaf (optional)

3 carrots, peeled and thinly sliced

1 medium leek, white and light green parts trimmed and sliced

6½ vegetable stock or healing bone broth

2 tablespoons kelp flakes

Put the onion, celery, garlic, bay leaf, carrots, and leek in large saucepan and

add the stock. Bring to a boil and simmer for 15-20 minutes, or until the

vegetables are very soft; stir occasionally. Remove from heat and cool for 5

minutes. Carefully transfer to a food processor or use a hand blender to blend

until smooth. Return the soup to the pan and heat through gently, stirring

regularly. Sprinkle with kelp flakes and serve hot.

Carrot Veggie Soup

Prep and cook time: 1 hour Serves 6-8

1 medium organic onion, diced

1 teaspoon garlic, chopped

2 tablespoons grapeseed oil

1 15-ounce can diced organic tomatoes

1 15-ounce can organic tomato purée

3 cups organic vegetable broth

2 cups bone broth (or high-quality chicken broth without sugar)

½ cup chopped organic cilantro

1 teaspoon cayenne pepper

1 teaspoon chipotle powder

1 teaspoon cumin

8 ounces precooked and shredded organic chicken breast

salt and pepper to taste

optional toppings*

In a large saucepan, sauté onions and garlic in oil. Add other ingredients,

except chicken and toppings, and simmer for 40 minutes. Add shredded

organic chicken breast, season with salt and pepper, and heat through.

*Optional toppings: organic corn tortilla chip strips, raw cheddar or jack cheese,

chopped avocados, one teaspoon of Greek yogurt, chopped cilantro

Chicken Tortilla Soup

Prep and cook time: 1 hour Serves 8

1 cucumber, peeled

1 ripe avocado, peeled and pitted

2 green onions

1 lime, juiced

1 cup cashew cream*

salt and pepper to taste

*Cashew cream:

1 cup cashews

1 cup water

Soak 1 cup cashews in cold water for two hours. Drain cashews and rinse. Place

in blender with 1 cup water. Blend on high for several minutes. Use 1 cup in

recipe.

To make the soup, roughly chop cucumber, avocado, and green onions and

combine with 1 cup cashew cream in a blender or food processor. Add lime

juice, salt, and pepper and blend until smooth. Garnish with sprigs of parsley or

avocado slices.

Why it’s good for you: Avocados are an amazing food and a wonderful way to

get your daily dose of heart-healthy fat daily. We need enough fat to stay

Cool Cucumber Avocado Soup

Soak nuts for 2 hours

Prep and cook time: 15 minutes Serves 2

satiated, which regulates our metabolism. Good fats also balance our blood

sugar and feed our brain. Avocados are packed with potassium, a mineral that

helps regulate blood pressure.

2 tablespoons ghee (clarified butter)

1 onion, chopped

1 leek, washed and white parts sliced

2 leek leaves for bouquet garni

1½ pounds celery, chopped

1 tablespoon medium or hot curry powder (or more to taste)

3 large red-skinned potatoes, washed and cut

3¾ cups water or healing bone broth

1 bouquet garni*

2 tablespoons finely chopped mixed fresh herbs

sea salt

celery seed and celery leaves to garnish

*Place a bay leaf, a sprig of thyme, and a sprig of parsley on one piece of

green leek. Cover with another piece of green leek. Tie securely with fine string,

leaving a length of string attached so that the bouquet garni can be easily

retrieved.

Heat the ghee in a large saucepan. Add the onion, leek, and celery. Cover and

cook gently for about 10 minutes, stirring occasionally. Add the curry powder

and cook for 2 minutes more, stirring occasionally. Add the potatoes, stock (or

water), and bouquet garni. Cover and bring to a boil. Simmer for 20 minutes,

Curried Celery Soup

Prep and cook time: 1 hour Serves 4 to 6

until the vegetables are tender. Remove and discard the bouquet garni and set

the soup aside to cool slightly.

Once the soup has cooled down, carefully purée with a hand-held blender or in

a blender or food processor until smooth. Add the mixed herbs, season to taste,

and process VERY briefly. Return to the saucepan and reheat gently until piping

hot. Ladle into soup bowls and garnish each with a sprinkling of celery seeds

and some celery leaves.

1 bunch organic kale, chopped into 2-inch pieces

½ medium daikon radish, chopped into 1-inch pieces

1 tablespoon tamari

1 teaspoon toasted sesame oil

1 tablespoon brown rice vinegar

1 tablespoon maple syrup

1 tablespoon nutritional yeast flakes

dulse flakes to taste

sesame seeds (optional)

Heat a medium-sized pot with 2’’ of water. When water boils, add veggies and

blanch 2 for minutes. Remove to a colander to drain and transfer to a food

processor. Add all other ingredients and combine well in processor.

Note: Try adding other vegetables including cauliflower, broccoli, or asparagus.

Delicious Green Cleanser Soup

Prep and cook time: 15 minutes Serves 4

5 pounds organic raw chicken bones,* rinsed and cleaned

2 tablespoons raw apple cider vinegar

¼ teaspoon Celtic or pink salt

herbs and spices to taste, such as basil, oregano, and/or cayenne

Mix all ingredients in a slow cooker filled with water. Turn on low and cook for 12-

24 hours. (This slow process draws the minerals out of the bones, making it pure

medicine for immunity and gastrointestinal strengthening.) After cooking, strain

fat and solids and save broth. Use broth for cooking grains, beans, and soups, or

just drink from a mug.

*Ask your grocer for the chicken bones. Be sure to ask for the feet, as well, since

that is where collagen is found. Collagen is helpful for protein synthesis and is

nourishing to your skin, hair, and nails. You can also ask for the neck.

Healing Bone Broth

Prep and cook time: 12-24 hours Makes 6-8 cups

1 whole organic chicken

(Ask butcher to cut chicken lengthwise and include chicken feet, if

desired, for collagen, which supports connective tissue.)

½ 1-pound bag of organic carrots or 2 bunches heirloom variety, peeled

and diced

1 large yellow onion, sliced

1 bunch celery, ½-inch slice

1 bunch flat leaf Italian parsley, chopped

3 tablespoons grapeseed oil

Celtic sea salt or your choice of high quality sea salt

filtered water

In a stockpot, heat oil. Salt the skin side of chicken and add to hot pan; sear

chicken until golden. Add more salt to inside cavity of chicken and flip over

when gold and crispy. Place sliced onion alongside of chicken in the pot and

sauté until golden as well. Add celery to the pot and continue to sauté for

about 5 more minutes. Add water close to the top of stock pot, bring to boil,

reduce heat to simmer, and cook with lid slightly ajar for 6 to 8 hours.

Halfway through the simmering process, add carrots. Check water level

periodically and add more water if it reduces by half the size of stockpot. If you

add more water toward the end of the simmering process, cook for at least

Homemade Chicken Soup

Prep and cook time: 7-9 hours

another 20 minutes before turning off heat. Remove chicken from the pot and

remove the meat from the skin and bones. Return meat to the soup mixture and

heat through. Turn off heat, add parsley, and stir.

3 cups free-range chicken broth

1 package polenta (corn meal)

1-2 cups baby arugula

1 lemon, juiced

2 tablespoons extra virgin olive oil

salt and pepper to taste

Cut polenta into pieces and blend in a blender with the chicken broth. Pour into

a pot and heat on medium heat for 10 minutes. Remove from heat. Stir in lemon

juice and arugula. Drizzle with olive oil and add salt and pepper to taste.

Arugula, the superstar. Containing about eight times the calcium, fives times the

vitamin A, vitamin C and vitamin K, and four times the iron as the same amount

of iceberg lettuce. Consider iceberg lettuce a way to get your water up for the

day and arugula a way to shuttle nutrients right to your system.

Lemon Arugula Soup

Prep and cook time: 15 minutes Serves 4-6

2½ cups water

3 strips wakame seaweed

½ cup sliced carrot

½ cup sliced kale, watercress, or green cabbage

½ cup enoki mushrooms

½ cup shiitake mushrooms

1 green onion, sliced fine

1-2 tablespoons mellow white miso

Cut 3 strips of wakame into small pieces. Bring water to a boil. Add wakame,

carrot, and mushrooms and simmer 15 minutes. Add kale or other green veggies

and cook for 5 more minutes. Add green onion and simmer briefly. Turn off heat

and dissolve miso into soup by stirring through a strainer.

Miso Soup

Prep and cook time: 45 minutes Serves 4

3-4 cups dried red lentils (can find in bulk section)

3 tablespoons grapeseed oil or ghee (clarified butter)

1 yellow onion, ¼-inch slices

1 shallot, minced

1 1-inch piece of ginger root, peeled and minced

3 cloves garlic, minced

1 teaspoon turmeric

1 teaspoon cumin

1 teaspoon cinnamon

2-3 teaspoons sea salt

1 24-ounce container of bone broth or chicken stock

5 cups filtered water

2 fresh lemons, juiced

In a stock pot, heat grapeseed oil or ghee; add onions and sauté until

translucent. Add shallots, ginger, and garlic and sauté for about a minute, or

until the garlic becomes slightly golden. Add all dried spices, combine, and

lightly sauté for 1 minute. Finally, add bone broth, water, lentils, and sea salt.

Bring to boil, then reduce heat to simmer with lid slightly ajar. Cook on low for

about 20-25 minutes or until all lentils are a gentle orange color. Add lemon juice

during the last few minutes of cooking. Taste and add more sea salt if needed.

Red Lentil Soup

Prep and cook time: 45 minutes Serves 10

3-4 medium beets, peeled and ends trimmed

2 tablespoons grapeseed oil, plus more for drizzling

6 unpeeled garlic cloves

1 large leek (white and light green part), thinly sliced

1½ teaspoons fresh basil leaves, cut into ribbons

1 bay leaf

2 tablespoons lemon juice

½ teaspoon powdered turmeric

coarse salt and ground pepper

Heat oven to 400 degrees. Drizzle beets with oil and roast about 1 hour or until

very tender when poked with a fork. Meanwhile, drizzle garlic cloves with oil and

roast in separate foil packet, about 30 minutes. Let cool, peel, and quarter.

Squeeze garlic from skin. Set aside.

Heat 2 tablespoons oil in a pot over medium heat. Add leek and cook, stirring,

until tender, 6 to 8 minutes. Add beets and garlic, basil, bay leaf, and 3 cups

water. Season with salt and pepper. Bring to a boil, then reduce heat and

simmer, 5 minutes. Discard bay leaf. Let cool slightly, then purée in a blender

until smooth. Stir in lemon juice and adjust seasoning to taste. Sprinkle with sea

veggie flakes (kelp, nori, dulse) for garnish.

Summer Beet Soup

Prep and cook time: 1½ hours Serves 6

2 tablespoons coconut oil

1 onion, chopped

4 carrots, peeled and chopped

1 leek, white part only, thinly sliced

3 stalks celery, diced

3 cloves garlic, chopped

4 cups vegetable broth

2 cans (28-ounce) fire-roasted whole tomatoes

4 fresh thyme sprig leaves

1 bay leaf

½ cup coconut creamer or unsweetened coconut milk

1 handful of freshly chopped basil

sea salt and pepper to taste.

Heat the coconut oil in a large stock pot, over medium heat. Add onion, carrots,

leeks, celery, and garlic and cook for about 10 minutes, stirring frequently. Add

the vegetable stock, tomatoes with juice, thyme, and bay leaf. Bring to a boil

then reduce heat and simmer for about 30 minutes. Remove from heat and

season with salt and pepper. Remove bay leaf and purée the soup in a blender

or with a hand blender. Add coconut creamer or coconut milk and fresh basil.

Stir well to combine.

Tomato Basil Soup

Prep and cook time: 1 hour Serves 8

1 onion, sliced

2 celery stalks, chopped

8 ounces peeled ginger, cut into 1/2-inch slices

2 garlic cloves, crushed

10 whole black peppercorns

1 3-pound whole organic chicken, cut into 7 pieces

(2 breasts, 2 legs with thighs attached, 2 wings, 1 back)

6 quarts water (preferably filtered or spring water)

sea salt to taste

cilantro leaves

Place the first 5 ingredients in a large heavy pot. Add chicken, placing breasts

on top. Add water and bring to a boil over medium-high heat. Cover with lid

slightly ajar. Reduce heat to low and simmer until chicken breasts are just

cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool,

then cover and chill. Continue to simmer soup with other chicken pieces,

uncovered, until broth is fully flavored, about 2½ hours longer. Return breasts to

soup to rewarm for about 5 minutes.

Remove chicken from broth. When cool enough to handle, coarsely shred meat

and set aside. Discard skin and bones. Place a fine-mesh sieve or colander over

Warming Ginger Chicken Soup

Prep and cook time: about 4 hours Serves 8

another large pot; strain broth through sieve, discarding solids left in strainer.

There should be about 8 cups of broth remaining. Season with salt as desired.

Rewarm broth. Divide chicken among bowls. Pour hot broth over chicken,

dividing equally. Garnish soup with cilantro leaves.

The Healthy Food Glossary

Unsure what “turmeric” is? Don’t want to mispronounce “quinoa” when you ask

for it at a store? Since some of the ingredients and terms in this book may be

unfamiliar, we’ve provided this glossary.

Remember: you might want to start your new eating style by going to a health

food store once a month, or buying items online. But don’t overlook your own

grocery store: you might find things like the coconut oil that’s been there all

along.

Quinoa: This is a grain-like seed (pronounced “keen-wa”) from South America. It

has more protein than grains and contains both soluble and insoluble fiber.

Hemp seeds: Little white seeds just bigger than sesame seeds; an incredible

vegan source of protein that is easily digested and far superior to soy.

Coconut sugar: Also known as coco sugar or coconut palm sugar, this is a sugar

produced from the sap of cut flower buds of the coconut palm. It looks and

tastes exactly like brown sugar – but it won’t contribute to fluctuating blood

sugar levels

Pastured eggs: From hens raised on pasture, as opposed to being kept in

confinement and fed primarily grains. Eggs from pastured hens contain up to 20

times more healthy Omega-3 fatty acids than those from their antibiotic-

injected counterparts, factory hens.

Adzuki (or aduki) bean: A small, red bean (pronounced “a-dooki”) with a white

ridge that runs along its side. Cultivated in Japan and China, the adzuki bean is

the easiest bean to digest. Adzuki beans are high in carbohydrates and dietary

fiber, rich in protein and several vitamins and minerals.

Grass-fed/Grass-finished: Truly grass-fed animals (the label might also say grass-

finished) are fed a diet of grass or other forage throughout their lives and have

constant access to pasture or range. They are not given any grain feed, animal

by-products, synthetic hormones or antibiotics.

Turmeric: A powerful dietary spice for auto-immune-related inflammation and

pain. Turmeric is also a fantastic source of indirect antioxidants (it stimulates the

body’s own production of antioxidants for hours after consumption.)

Coconut butter: Freshly made from whole coconut flesh, not just the oil. Coconut

butter is pureed into a densely nutritious spread. It is rich and creamy and melts

in your mouth.

Cardamom: The aromatic seeds of a plant of the ginger family, used as a spice

and also medicinally. Cardamom hails from Southeast Asia and India.

Himalayan pink salt: A pure, hand-mined salt derived from ancient sea salt

deposits. It matches the exact mineral profile of human blood so it helps re-

mineralize the body. It is believed to be the purest form of salt available today.

Tamari: A gluten-free soy sauce found in the Asian section of the health food

store, and in some conventional grocery stores.

Wild-caught: A term applied to fish, simply meaning that the fish were not farm-

raised, but lived out their natural life in the ocean. A wild-caught fish ate what it

was intended to in nature vs. being fed something else if raised on a “farm,”

which often diminishes the nutrients.

Stevia: A natural herb from South America that is 100 times sweeter than sugar

(a little goes a long way), with no effect on blood sugar. Therefore, it is

completely safe for diabetics, and supports an anti-inflammatory lifestyle.

Xylitol: A sugar alcohol from the birch tree. Xylitol is a 7 on the Glycemic Index

(the measure of how much or little a food affects blood sugar levels), where

table sugar, or sucrose, is a 100. You can use xylitol cup-for-cup in place of sugar

in any recipe.

Kelp flakes/Dulse/Nori/Sea Veggie Flakes: Seaweed, or sea veggies, are the

most alkalizing foods available. They neutralize acid poisons in the body and

decrease inflammation as a result. All ocean seaweeds contain essential trace

minerals, which improve digestive and thyroid health. Names include kelp,

dulse, nori (this is what sushi is wrapped in), arame and wakame (in miso soup).

They can be found in the Asian section of your health food store with the

condiments.

Açai: A nutrient-dense berry from the Amazon. Its flavor can best be described

as a mixture of red wine and chocolate. The acai berry is packed with easy-to-

absorb antioxidants.

Shoyu: A Japanese soy sauce. Shoyu is a healthier version of soy sauce because

it still contains living enzymes.

Harissa: Used primarily in North African cooking, Harissa is a Tunisian hot chili

sauce. Its main ingredients are piri piri (type of chili pepper), Serrano peppers

and other hot chili peppers and spices and herbs such as garlic paste,

coriander, red chili powder, caraway as well as olive oil. It can be found in many

grocery stores.

Maca powder: A root that originated in South America more than 500 years

ago, maca is now widely used as a powerful adaptogen. It helps to build and

balance the stress hormones, and has a reputation as an enhancer of strength,

stamina, and libido. Maca has quickly gained worldwide attention for its

effectiveness.

Agar agar powder: A sea vegetable (seaweed) that is a great, vegetarian

substitute for gelatin. Found in the Asian section of the grocery or health food

store, agar agar can be purchased in powdered form or in flakes or threads. It

has no taste or odor, sets well, and aids digestion.

Xanthan gum: A gluten-free emulsifier that helps ingredients blend more

effectively and stay blended.

Jicama: A large, bulbous root vegetable. Jicama’s flesh is white, wet and

crunchy. It tastes and looks like a cross between a raw potato and an apple,

making it slightly sweet and a little nutty. Packed with Vitamin C, it is good raw

and cooked, most popular eaten raw.

Arame: A species of kelp (highest food in iodine) best known for its use in

Japanese cuisine. It is one of many species of seaweed used in Japanese

dishes.

Arame is high in calcium, iodine, iron, magnesium, and vitamin A as well as

being a good dietary source for many other minerals.

Hijiki: A brown sea vegetable growing wild on rocky coastlines around Japan,

Korea, and China. Hijiki is a traditional food and has been a part of a balanced

diet in Japan for centuries. It is rich in dietary fiber and essential minerals such as

calcium, iron and magnesium. According to Japanese folklore, hijiki aids health

and beauty by supporting hair and skin health.

Tahini: A calcium-packed paste made entirely from sesame seeds. Tahini is used

mostly in Middle Eastern cooking and is a main ingredient in hummus, second to

garbanzo beans.

Umeboshi: Pickles Japanese plums that are extremely salty and sour. They are

most closely related to an apricot, and used as a tonic for the adrenal glands in

Japan. Typically served with side dishes like rice.

Maqui powder: a new super fruit from the Amazon that has 10 times the

antioxidant power of blueberries.

About the Author

Christa Orecchio is a clinical and holistic nutritionist, and founder of The Whole

Journey, a private nutrition practice and informational website established to

help people live healthier, happier, and more energetic lives through whole

food nutrition, quality supplementation, and healthy lifestyle guidance. Christa’s

clinical approach is always uniquely tailored to individuals, focusing to

holistically heal common chronic health concerns from the root cause, in lieu of

addressing individual symptoms.

She has been regularly featured as a health expert on TV and in print

nationwide, and is the Fox5-TV nutrition expert in San Diego, CA. Christa believes

in using food as medicine, and is committed to helping people first to heal, and

then achieve vibrant health.

She can be found at thewholejourney.com

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only to offer information of a general nature to help you in your quest for

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