Embed Size (px)
Citation preview
Table of Contents What is a Super Food? BREAKFAST
Vegan Gluten Free Bread Superfood Smoothies Honey Almond Crunch Cereal Easy Homemade Almond Milk Garlic-‐Onion Hash browns Green Eggs & “Ham” Perfect Pancakes
SNACKS & APPETIZERS Sesame Seed Crackers Roasted Red Pepper Hummus Nana's Famous Chunky Salsa Homemade Tortilla Chips Stuffed Mushrooms Homemade Corn Tortillas
SIDE DISHES Potato “Bakes” aka Fries Brown Rice & Mushroom Pesto Risotto Mashed Sweet Potatoes Stuffed Potatoes Refreshing Quinoa Salad Colorful Spinach-‐Berry Salad Taco Salad Goat Cheese Salad with Caramelized Balsamic Steak Salad with Sauerkraut
MAIN DISHES Nana's Chicken Enchiladas Baked Pesto Salmon BEST Burgers Ever Homemade Mac n' Cheese Chicken“Fried” Rice “Spicy Cheddar” Cheese Nachos “Light” Leftover Hamburger Soup
DESSERTS Sugar-‐Free Coconut Brownies Raw Chia Crunch Balls Sugar-‐Free Almond Chocolate Chip Cookies Sprouted Pumpkin Chocolate Chip Cookies
No-‐Bake Vegan Pumpkin Pie Dairy Free Sunbutter Ice Cream Heavenly Popcorn
SAUCES, DRESSINGS & CONDIMENTS Pesto Sauce with a Twist Apple Cider Vinaigrette Italian Dressing No-‐Oil Italian Dressing Mayonnaise Homemade Ketchup
RESOURCES Information Sources Recommended Ingredients Label Reading Guide Organic Shopping Guide
BREAKFAST Vegan Gluten Free Bread
Ingredients
● 1/3 c. each of Quinoa, Amaranth, & Millet soaked overnight. ● 1/2 cup sesame seeds ● ½ cup coconut flour ● ½ cup brown rice flour ● 2 tablespoons flax seed or chia seed meal ● 1 1/4 cups coconut or almond milk ● 1/4 cup water ● 2 tablespoons coconut oil ● 2 tablespoons palm sugar ● 1 teaspoon sea salt ● 3 teaspoons baking powder ● 1 teaspoon baking soda
1. Preheat oven to 350ºF
2. Drain and rinse soaked grains and seeds.
3. Place all ingredients in high speed blender and puree.
4. Pour into medium loaf pan lined with parchment paper. If desired sprinkle sesame seeds or any type of seed or nut on top.
5. Bake for one hour. If top begins to get too brown, cover with foil.
6. Let cool 20-‐30 min and enjoy with almond butter, agave, honey, and pesto sauce… its deeelicious!
**Note: Bread will slice best when cold and stored in fridge.
Superfood Smoothies
(These are foundational smoothies. In our Invincible Wellness program, we will teach you more essential super foods to add, depending on your condition.)
Green ● 1 handful spinach ● 1 Green Apple ● ½ cucumber ● 1 tbs. Coconut oil ● Good Belly or green tea ● Stevia to taste
Mocha Dandy-‐ccino ● 2 Tb. Instant Dandy-‐Blend ● 1.5 c. Coconut milk ● ¼ c. Raw cacao powder ● ¾ c. Ice ● Vanilla stevia to taste
Purple ● 1 handful spinach ● 2 celery stalks ● 1 c. Berries ● 1 c. Good Belly ● Ice ● stevia to taste
Cold Buster ● 1 c. Good Belly ● ½ peeled lemon ● 1 handful spinach ● ¼ bell pepper ● 1 c. berries ● 2 Tbs. Coconut oil
● Stevia to taste
BLUE ● 1 c. Blueberries ● 1 c. Blueberry ● Good Belly ● 5 drops stevia ● 1 Tb. Flax oil ● 2 Tb. Chia seeds ● 2 tbs. Coconut oil
Candida Cleanser ● 1 handful spinach ● 1 lemon peeled ● Small bunch parsley ● 2 celery stalks ● Stevia to taste ● 1 c. Good Belly
Honey Almond Crunch Cereal
Ingredients
● 2 cups raw chopped or sliced nuts ● (I used 1/2 cup each of sliced almonds, hazelnuts, chopped walnuts, ● shredded coconut) ● 2 cups Gluten Free oats or Quinoa fakes ● 1 tbs. cinnamon ● pinch nutmeg (optional) ● 1 tsp. sea salt
1. Mix above ingredients in large bowl.
2. Add below ingredients to a pot over low medium heat and heat until thoroughly combined.
Ingredients
● ½ c. Palm sugar or lakanto ● ½ c. coconut oil or raw butter ● ¼ c. almond butter stevia to taste ● 1 Tb. Vanilla extract
Pour liquid mixture over dry ingredients and stir with spoon until combined and moist. Spread over parchment paper covered cookie sheet and bake at 325 for 25-‐30 minutes to desired crunchiness. You may want to break up the granola with a spatula about half way through. Remember as it cools, it will harden and become more crunchy. This is DELICIOUS with some coconut milk!
Easy Homemade Almond Milk
1. In a high speed blender, blend 1 cup of almonds (pre-‐soaked overnight), 4 cups of high quality water, pinch of Himalayan sea salt, and 10-‐20 drops of liquid stevia.
2. Blend at high speed for about 20 seconds.
3. Pour milk through a nut bag strainer or cheesecloth, into a bowl, and squeeze through until pulp remains in bag and you have creamy white almond milk in your bowl.
Enjoy icy cold with cereal or sweets!
Garlic-‐Onion Hash browns
Ingredients
● 5 cloves of garlic minced or shredded ● 1 onion shredded ● Salt and pepper ● 2 Tb. Raw butter
1. Heat 2 Tb butter over medium high heat in skillet
2. Add all ingredients and sauté until golden brown and crispy.
3. Add salt and pepper to taste
Green Eggs & “Ham”
Ingredients
● 2 organic eggs ● 2 Tb. Pesto Sauce (see recipe) ● 6 thin Eggplant slices ● Extra virgin Olive Oil ● Salt and pepper
1. Scramble eggs and pesto sauce with a fork until fluffy and well combined.
2. Heat skillet over medium heat and add eggs to scramble. Heat just until cooked and then remove.
3. For the eggplant slices, slice thinly lengthwise to make long “bacon” like pieces.
4. You can choose to fry these in a skillet or bake them in the oven with a little olive oil salt and pepper. Both ways are great!
5. Serve with green eggs for a Dr. Suss favorite!
Perfect Pancakes
Ingredients
● 1 c. flour blend: (1/2 c. Quinoa fakes+1/2 c. Almond flour+ 2 Tb. ● coconut flour) ● 1 tsp. cinnamon ● 1 tsp. baking powder ● ½ tsp. baking soda ● sprinkle nutmeg ● ¼ c. Flax meal ● 1 tsp. vanilla ● 3/4 c. Coconut milk (So Delicious) ● 1 organic egg ● 2 Tb. Raw cultured butter
1. Place dry ingredients in blender and pulse to a fine flour
2. Add wet ingredients and blend until completely combined and smooth overnight.
3. Preheat skillet on medium high heat and put 1 tsp. butter or oil in pan to prevent sticking.
4. Pour about a 4 in. circle in pan and let sit until bubbles begin to form on top, then flip. Let sit about 20 seconds, then it is done.
5. Optional fillers or toppers…mmmm… Blueberries, coconut, Nuts, raw butter, almond butter, strawberries, Applesauce, raw yogurt, palm sugar, pure grade B maple syrup.
SNACKS & APPETIZERS
Sesame Seed Crackers
Ingredients
● 1 c. almond meal left over from making almond milk ● ¼ c. flax seed meal ● 1/2 c. sesame seeds ● 1 tsp. baking soda ● 2 Tb. Yacon syrup ● 1/2 tsp. herbamare or sea salt ● 1/4-‐1/2 c. Water
1. Preheat oven to 375º or dehydrate
2. Mix all ingredients in a large bowl. Add only 1/4 c. water to start and mix with hands until dough forms. You are going to have to
squeeze the dough together a bit. If it is still crumbly, add more water until it all sticks together well, even though wet.
3. Place ball of dough on parchment paper lined cookie sheet. Take another piece of large parchment paper to put on top of the dough. With a rolling pin, roll out the dough between the two pieces of parchment until it is very thin.
4. Use a pizza cutter, sharp edged metal spatula, or knife to score dough into cracker size pieces.
5. Place in oven and bake approximately. 20 min. until they are light brown. Let cool 15 min. They will harden more as they cool. Store in a plastic container or zip lock bag. If crackers soften over time, stick them back in the oven to make crisper. These go GREAT with roasted red pepper and garlic hummus!
Roasted Red Pepper Hummus
Protein and fibre packed dip; this appetizer is perfect for parties or add veggies and Sesame Crackers to make it a satisfying meal!
Ingredients
● 1.5 cups garbanzo beans with liquid* ● ◦ (preferably made from scratch, but organic jarred will do) ● 2 strips roasted red peppers ● 1 clove garlic ● 2 Tb. olive oil ● herbamare or sea salt
Place all ingredients in a blender and blend thoroughly until smooth. If blender is getting stuck and needs more liquid, you can add water or chicken broth until blender runs smoothly. Season to desired taste.
Nana's Famous Chunky Salsa
This recipe is from my Nana and our family favorite! So fresh and delicious! Pair it with some organic, non-‐GMO blue corn tortilla chips and raw veggies and you have yourself a healthy wonderful appetizer.
Ingredients
● 2 firm tomatoes chopped ● 1-‐2 avocados cut into small pieces ● 1 sweet onion diced ● 3 green onions diced ● 1 red bell pepper diced ● 1 jalapeño pepper diced and seeded ● Juice of 1/2 lime ● 2 garlic cloves minced
Add all ingredients to a large bowl and mix. Sprinkle with garlic salt or regular sea salt and pepper to taste.
Homemade Tortilla Chips
Ingredients
● NON-‐GMO Corn or brown rice tortillas cut into triangles or strips ● 2-‐3 Tb. Grape seed oil, coconut oil, or butter ● Sea salt ● Garlic powder (optional)
1. Heat oil in a large skillet over medium high heat.
2. Add tortilla pieces cooking approximately 45 seconds on each side or until light brown.
3. Place chips on a plate covered with paper towels to absorb excess oils. Sprinkle with salt and garlic powder.
**To Bake: Drizzle with olive oil and salt and bake at 375 for 6-‐8 minutes, then flip and bake 5 more minutes.
Stuffed Mushrooms
Ingredients
● 12 Mushrooms stems removed ● 1 onion diced ● 1 red pepper diced ● 3 garlic cloves shredded or minced ● ½ c. Almond flour ● 2 Tb. Raw butter ● Salt and pepper ● ½ c. Raw Shredded parmesan cheese
1. Preheat oven to 350º.
2. In a medium saucepan, melt butter and add onion, red pepper, and garlic... Stir occasionally until soft approximately 5 minutes.
3. Remove from heat and add almond flour and desired seasoning, and stir until well combined.
4. Add mix to each mushroom by the teaspoon full.
5. Sprinkle stuffed mushrooms with parmesan cheese and place on a cookie sheet and bake for 8-‐10 minutes.
Homemade Corn Tortillas
Makes approximately 16
Ingredients
● 2 c. NON-‐GMO Corn flour ● ¼ c. Warm water ● ½ tsp. Sea salt or herbamare seasoning ● (Optional) 1 tsp. arrowroot powder, xantham gum, or tapioca flour –
helps them stick together
1 Mix flour, salt, and arrowroot or other powder.
2 Slowly add water while kneading and mixing with hands until a ball of dough forms. It will be more difficult to knead than regular flour, but will form a moist ball of dough.
3 Cover dough with plastic wrap and let sit 20-‐30 min.
4 Separate dough into small 2 inch balls and set aside.
5 Take two pieces of plastic wrap or parchment paper and place one ball of dough between the two. Use a rolling pin to roll out the dough into a thin tortilla. You can also use a plate as a tortilla press and press down on top of the ball of dough so it forms a fat circle. Usually you will have to finish with the rolling pin to make it fatter. Peel off the top layer of paper and flip the tortilla over on your hand, peel off the second paper, and then place onto the preheated skillet on medium heat.
6 Cook until it starts to slightly bubble or about 30-‐45 seconds, then flip. If you cook it too long it will turn into a tostada, or a hard chip.
7 Repeat with remaining dough.
* Don’t have a rolling pin? Use a wine bottle, water glass or plate as a tortilla press
SIDE DISHES
Potato “Bakes” aka Fries
Ingredients
● 4 Organic sweet potatoes or red potatoes ● 4 Tb. Coconut oil or melted butter ● Salt and pepper ● Optional: garlic powder, dried basil, and cayenne pepper
1. Preheat oven to 375 Fahrenheit.
2. Scrub sweet potatoes well and rinse. Cut them into “French fry” shapes.
3. Place potatoes in a large zip lock bag or a large bowl. Sprinkle oil and spices and mix or shake well until all potatoes are completely covered.
4. Spread potatoes out over a baking sheet lined with parchment paper.
5. Bake for 15 minutes, turning halfway through. They will be soft and golden brown when done.
Brown Rice & Mushroom Pesto Risotto
Ingredients
● 1 c. Short grain Brown rice ● 1 c. Mushrooms diced ● ½ onion diced ● 3 garlic cloves minced ● 2 Tbs. Raw Butter ● 2½ c. Organic All natural ● Chicken broth ● 4 Tb. Pesto sauce ● ½ c. Raw Shredded parmesan cheese
1. Place medium size pot over medium high heat and melt butter.
2. Add Mushrooms, onions, and garlic and sauté until soft, about 5 minutes.
3. Add rice and broth, stir and cover. Bring to a boil, then reduce heat and simmer until rice is cooked, about 35 minutes.
4. When rice is soft, stir in pesto sauce.
5. Sprinkle with parmesan and serve.
Mashed Sweet Potatoes
Ingredients
● Mashed Potatoes...revolutionized! ● 5 Sweet potatoes ● ¼ c. Palm Sugar ● ¼ c. Raw butter or ghee ● ¼ c. Coconut milk ● (Optional: 2 Tb. tocotrenols) ● salt to taste
1. Wash and peel sweet potatoes.
2. Boil in large pot of water until the potatoes are very soft and mashable¨. This usually takes about 30-‐40 minutes.
3. Drain water and place potatoes back in pot.
4. Add remaining ingredients and mix with an electric mixer until completely combined and creamy.
5. Salt to taste and enjoy these slightly sweet and delicious not to mention nutritious sweet potatoes!
Stuffed Potatoes
Ingredients
● 4 large red or russet potatoes washed well ● ¼ c. Raw Kefir ● ¼-‐ ½ c. Raw milk (other milks will work fine as well) ● ½ c. shredded Raw cheese or vegan Daiya Cheese ● ¼ c. Raw butter or ghee ● ¼ c. Diced leek ● 1 green onion diced ● 3 cloves garlic minced
1. Use a fork to poke holes all around potatoes and bake them in the oven at 375º for 45 min-‐ 1 hour, until completely soft in the middle.
2. Remove from oven and let cool. Cut each potato in half lengthwise.
3. Scoop out the inside of the potato and put insides into a large bowl, leaving an outer shell. You want to leave about 1/4 inch of skin on the potato to create the shell.
4. Place the shells on a baking sheet and bake at 350º for10-‐15 min or until golden brown and stiff.
5. Place a skillet on medium high with ¼ c. water. Place leek, onion, and broccoli in pan, drizzle with olive oil, sprinkle with salt and cover. Let steam and simmer about 5 minutes until soft.
6. In bowl with potato filling, add milk, Kefir, cheese, garlic, and butter and blend well with an electric mixer.
7. When broccoli mixture is finished, add to the potato mixture and mix until well combined.
8. Remove potato shells from oven and fill with filling mixture until slightly above brim of potato shell and sprinkle with cheese.
9. Place the now filled potatoes back in the oven at 350º for another 15 minutes until cheese is melted and potatoes are hot
Refreshing Quinoa Salad
Ingredients
● 2 C. Quinoa-‐ soaked overnight if possible ● 3 C. Organic chicken broth ● 1 zucchini cut into small pieces ● 1 yellow squash cut into small pieces ● 1 tomato diced ● 1 c. Chopped cilantro ● ½ c. crumbled raw feta cheese ● ¼ c. Raw, soaked sunflower seeds ● 1 c. cooked chickpeas ● 1 avocado cut into chunks ● ¼ c. Coconut Oil ● Juice of ½ lemon or 1 lime ● Salt and pepper to taste
Cook Quinoa and place in fridge to cool. Mix in additional ingredients and salt and pepper to taste.
Colorful Spinach-‐Berry Salad
Ingredients
● 2 C. raw organic spinach ● ½ c. mixed berries (Fresh or frozen) ● 1/2 Avocado sliced ● 1/4 c. fresh cilantro diced ● 1 organic chicken breast grilled and cut into thin strips ● sprinkle of sliced almonds ● Raw feta or goat cheese ● Sprinkle of sea salt and pepper
Dressing
● 2 Tb. vinegar of your choice ( I used apple cider and white wine vinegar)
● 1 Tb. Organic Extra Virgin Olive Oil ● 8 drops Sunny dew stevia (or other stevia, powdered will do fine as
well)
Mix all ingredients and enjoy your healthy and fulfilling salad! Feel great about what you are eating and smile with every bite, knowing you are doing the best for your body and enjoying it one bite at a time!
Taco Salad
Left over´s from the night before?? No problem! Take a plateful of your favorite greens (Spinach, romaine, arugula, Swiss chard…) and pile on the left-‐overs from last night´s Mexican dinner.
Ingredients
● 2 c. Greens ● ½ c. Grass fed Ground beef ● ½ c. beans ● 1 diced tomato ● ¼ c. Raw shredded cheese ● ½ sliced avocado ● slightly crushed non-‐GMO ● tortilla chips ● sprinkle pumpkin seeds ● salt and pepper ● Raw Cultured Sour Cream or Kefir
For a dressing you can use olive oil, lemon juice, and some vinegar, but the beans and meat give it lots of flavor.
Goat Cheese Salad with Caramelized Balsamic
Ingredients
● 2 cups spinach ● 1 Tomato diced ● red pepper diced ● ½ sweet onion thinly sliced ● 2 Tb. Extra Virgin Olive Oil ● 4 slices from raw goat cheese log ● ¼ c. Walnut pieces ● ¼ c. Balsamic vinegar ● salt and pepper
1. Wash and cut all veggies and mix in a bowl.
2. For HOT goat cheese, place cheese pieces on a sheet and put it in the oven at 325 for 5 minutes. For COLD goat cheese, simply place the cheese circles on the salad.
3. In a small saucepan, simmer balsamic vinegar over medium high heat while stirring frequently. It will begin to evaporate and thicken. Continue for about 1 minute. Remove from heat and drizzle over salad with olive oil. Sprinkle walnuts, salt and pepper.
Steak Salad with Sauerkraut
Ingredients
● 2 c. Greens of your choice ● ½ avocado sliced ● 1 tomato diced ● 1-‐2 Tb. Extra-‐virgin olive oil ● 1 c. Raw Sauerkraut ● 1 thin grass-‐fed steak filet ● salt and pepper
1. Pre-‐heat a skillet over medium high heat with 1 tsp. Olive oil. Salt and pepper the steak filet and grill briefly on both sides. Set aside to cool, then cut into strips with kitchen scissors. (The less cooked it is, the easier it is to digest and more nutrients retained)
2. Mix vegetables in a large bowl.
3. Add steak on top and drizzle with olive oil and sprinkle with salt & pepper.
MAIN DISHES
Nana's Chicken Enchiladas
Ingredients
● NON-‐GMO, gluten-‐free tortillas ● 1 c. Shredded organic chicken breast ● 2 c. Shredded raw or Daiya cheese ● 1 can sliced olives (BPA free) ● ½ onion diced
Sauce
● 2-‐2 ½ Cups organic chicken broth ● 2 Tb-‐1/4 c. Chilli powder ● (I used ¼ c. And it did have a kick to it, if you don´t like it spicy, use
less) ● 3 Tb. Organic Extra Virgin
● Olive Oil ● ¼ cup brown rice flour ● 1 Tsp. Garlic powder ● 1 tsp. Cumin Spice
You will need to get all of your ¨stuffing ingredients ready first for simplicity. For chicken, boil approximately 2 chicken breast, let cool, and then shred with hands into little pieces and put into a bowl. Drain olives, dice onions, shred goat cheese, and put each into their own small bowl.
Sauce
1. Next we are going to start the sauce. Pour olive oil into a medium sized pot over medium heat and add chilli powder. Sauté until you smell a wonderful aroma¨, about 3-‐5 minutes.
2. Add flour and stir until well combined.
3. Add Chicken broth and simmer for 20 minutes, stirring frequently to make sure it does not burn.
Making Enchiladas
1. Warm tortillas by placing them in a pan for 10 seconds on each side or so until flexible.
2. Place tortilla inside pot of sauce, covering both sides with sauce. Use tongs to remove.
3. Then place the sauce covered tortilla in the short end of the pan with half of the tortilla up on the side and half laying fat on the bottom to make it easier to stuff.
4. Continue doing this with each tortilla until the pan is filled.
5. If you are making these in advance and are not ready to bake them yet, place them in the fridge. You can also make these days or weeks in advance and freeze them. It works perfectly for an easy dinner one night.
6. To bake, preheat the oven to 375ºF and pop the pan of enchiladas in until bubbly on top and all the cheese is melted, about 20 minutes.
Note: Want to make these VEGETARIAN? No problem! I’ve also made these filled with veggies; I used spinach, shredded zucchini, shredded carrot, onion, olive, and goat cheese. You can also add black beans or ground beef. Deeelish!
Baked Pesto Salmon
Ingredients
● 1 Salmon filet (Wild Salmon Only, never farmed) ● 3 Tb. Pesto sauce (See recipe) ● Vegetables of your choice
1. Preheat oven to 375.
2. Spread the pesto sauce over the salmon filet fish.
3. Place salmon filet on parchment paper lined cookie sheet and surround with your favorite veggies. We often use sliced eggplant, zucchini, onions, garlic, broccoli, and peppers.
4. Drizzle with a little olive oil and sprinkle with salt and your favorite spices.
5. Bake for 15 minutes or until salmon is cooked through
BEST Burgers Ever
Ingredients
● 500 grams organic grass fed ground beef ● 1 c. shredded zucchini ● 1 T. ground fax or chia seed mixed in ¼ c. water ● ¼ c. feta cheese ● 10 kalamata olives diced ● 1 chopped green onion ● 1 1/2 Tb. Worcestershire sauce.
Mix all ingredients in a large bowl with hands until well combined. Preheat grill or BBQ and place burgers on grill approximately 5 min. each side depending on preference. After you flip them you can add a slice of raw cheese to make cheeseburgers. Serve these patties on toasted gluten free buns and add desired healthy condiments.
Homemade Mac n' Cheese
Ingredients
● Gluten free noodles ● ½ cup cauliflower puree (explained below) ● 2 Tb. Extra virgin olive oil ● 1 c. raw goat, cows, or Daiya cheese ● ¼ c. Unsweetened coconut milk ● salt and pepper to taste ● 1 c. Broccoli florets steamed (optional)
1 To puree cauliflower, steam it in a pot until very soft, about 10 minutes. Then, transfer to a blender with some of the liquid and puree.
2 Boil the pasta until al dente, different times for different pastas.
3 While boiling make the sauce.
4 In a small saucepan add all the ingredients over medium heat and stir frequently to prevent burning and sticking to the bottom. When all the ingredients are melted together, taste to see if you would like to add salt, pepper, or garlic powder.
5 Strain pasta and mix pasta with sauce and broccoli. Enjoy!
Chicken“Fried” Rice
Ingredients
● 1 cup brown rice (soaked at least 6 hours and rinsed) ● 2 cups organic chicken broth ● ½ c. Chopped green onions ● 3 cloves garlic diced ● ½ red pepper diced ● 1 chicken breast cut into small chunks ● 1/8 c. Sesame seeds, 2 Tb. Sesame oil, coconut oil, or butter
1 In a medium size pot, bring broth and rice to a boil. Reduce heat and simmer about 20 minutes or until rice is soft and cooked.
2 In medium size skillet, heat oil and sauté veggies, chicken, and sesame seeds. Stir occasionally and cook about 5-‐7 minutes until chicken is cooked and veggies are soft.
3 Take rice, one scoop at a time and add it to the pan of chicken and veggies, while mixing. Add salt and pepper to taste.
4 OPTION: Crack an egg over rice and veggie mixture and stir in while cooking until absorbed and cooked.
5 You can also add a touch of Braggs acid aminos for a “soy sauce” flavor.
“Spicy Cheddar” Cheese Nachos
Sauce:
● ½ cup cauliflower puree (same as Mac n' Cheese Recipe on pg.) ● 2 Tb. Extra virgin olive oil ● 1 c. raw goat, cow, or Daiya cheese ● ¼ -‐ ½ c. Organic chicken
Toppings:
● Organic corn baked tortilla chips ● Organic Sliced chicken breast ● -‐OR-‐ Free range ground beef ● Black or pinto beans
Broth
● 1 tsp. azafran spice (for both flavor and color) ● ½ tsp. cayenne pepper ● ½ tsp. cumin ● ½ tsp. turmeric
● ½ tsp. sea salt
Salsa
● Raw, cultured sour cream or Kefir ● Diced green onions ● Olives
1 Follow steps to make cauliflower cheese sauce in mac n' cheese recipe. Add in spices and stir. Color will become more orange like cheddar cheese. Add more liquid if necessary.
2 Pile chips on a plate or a large platter and drizzle with“cheese”. Top with remaining toppings as you would like and enjoy!
“Light” Leftover Hamburger Soup
Ingredients
● c. Organic or homemade chicken broth ● leftover hamburger patties chopped up (ground beef will do too) ● 1 c. leftover baked fries cut into small bites (diced potatoes will work
too) ● 1 onion-‐ thinly sliced ● garlic cloves diced ● 1/2 c. zucchini shredded ● (optional) Avocado slices for topping
1 In a medium-‐large pot, add chicken broth, potatoes, and burger patties.
2 At the same time heat up 1 Tb. butter in a skillet on medium high heat. When butter is melted, add onions, garlic, and zucchini. Sauté approximately 2 minutes until onions are translucent and soft.
3 Add onion, garlic, and zucchini mixture to pot of broth and simmer 2-‐3 minutes.
4 Serve hot and add slices of avocado. Enjoy!
DESSERTS
Sugar-‐Free Coconut Brownies
Ingredients
● 1/3 c. Raw Butter or coconut oil ● 1/2 C. Raw cacao Powder ● Organic Eggs ● 1 c. Xylitol ● 1/2 tsp. Vanilla extract ● 1/2 C. Coconut Flour ● 1 c. Organic Dark Chocolate chips (optional)
1 Preheat oven to 350 degrees.
2 Over low heat in a saucepan, blend butter and cacao powder. Remove from heat and let cool.
3 In a separate bowl, mix eggs, xylitol, and vanilla. Blend this into the cocoa mixture.
4 Stir in the coconut flour until batter is no longer lumpy. Add chocolate chips.
5 Bake in a greased 8×8 baking pan for 30-‐35 minutes.
6 Let cool and place in fridge or freezer until chilled.
7 Option to top with chocolate frosting, that is the way I serve them as it gives an extra fudge consistency and is sooo delicious! Cut into squares and serve chilled.
Raw Chia Crunch Balls
Ingredients
● ¾ c. Organic Cashew butter or almond butter ● Tbs. Yacon syrup ● ¼ c. Palm sugar or lakanto ● Tb. Chia seeds ● 2 cups organic brown rice crispy cereal ● 1 Dropper full of stevia
Optional:
● ¼ c. Sliced almonds ● ¼ c. Raw cacao nibs ● ½ cup finely shredded unsweetened coconut
1 Mix nut butter, Yacon, & palm sugar over medium heat in saucepan until well combined. Add chia, cereal, sliced almonds, and cacao nibs (if using), and stir well. It will have the consistency of rice krispy treats.
2 Form into little balls with your hands. Keep your hands from sticking to the mixture by keeping them wet with water.
3 Roll little balls into coconut and voila! You can keep these in the fridge or freezer for a cold treat or serve at room temperature.
Sugar-‐Free Almond Chocolate Chip Cookies
Ingredients
● 1/2 Cups Blanched almond flour ● 1/2 tsp. sea salt ● 1/2 tsp. baking soda ● 1/2 cup coconut oil ● ¼ c. Xylitol + 1 tsp. liquid stevia ● 1 Tbs. vanilla extract ● 1/2 c. dark chocolate chunks or chips
1 Preheat the oven to 350 F. In a large bowl, combine the almond flour, salt, and baking soda.
2 In a medium bowl, whisk together the oil, sweetener, and vanilla extract.
3 Stir the wet ingredients into the almond flour mixture until thoroughly combined.
4 Fold in the chocolate, and then refrigerate the dough for 20 minutes.
5 Form the dough into a log and cut ½ in. slices to place on cookie sheet leaving 2 in. between each cookie.
6 Bake for 7-‐10 minutes, until lightly golden. Let cookies cool on baking sheets for 20 minutes.
I like to put these cookies in the freezer and eat on a hot summer day. They also seem to hold together better this way and are so addicting!
Sprouted Pumpkin Chocolate Chip Cookies
Ingredients
● ½ cup mixed sprouted grains (millet, Quinoa, amaranth) ● ½ cup organic pumpkin puree ● ½ cup brown rice flour ● ½ cup almond flour ● ¼ cup coconut flour ● ½ cup coconut oil ● ¼ cup flax seed meal ● tbs. Coconut milk ● ½ tbs. Apple Cider Vinegar ● ½ tsp. cinnamon ● ½ tsp. All Spice ● ½ tsp. Baking Soda ● tsp. Baking powder ● ¼ tsp. sea salt ● ¼ cup sesame seeds ● tsp. stevia ● ½ cup palm sugar ● ½ cup organic dark chocolate chips
1 Preheat oven to 350º
2 Mix all ingredients except for chips in large bowl and beat with electric mixer until well combined. Add chocolate chips and stir in with spoon.
3 Drop by spoonful onto parchment paper and bake for 10-‐ 12 minutes until slightly brown on top. Let cool on cooling rack for 20-‐30 minutes. These keep best in the fridge.
Optional: You can add chopped nuts to the mix as well for an extra crunch.
No-‐Bake Vegan Pumpkin Pie
Pie Crust:
● ¼ c. flax seed meal ● tbs. apple cider vinegar ● 10 drops Sunny dew Stevia (or other liquid stevia) ● ¼ cup coconut oil or raw butter, liquefied ● 1/3 c. Yacon Syrup ● 1/8 c. coconut milk
Mix above with electric mixer.
Add:
● cup almond meal flour ● ½ cup coconut flour ● tsp. baking soda ● 1 tsp. baking powder ● ½ tsp. salt
Mix again and form into a ball. Grease a 11 in. pie dish and press crust mixture down evenly into dish, pressing up on the sides with any extra dough. Bake at 350º for 12 min or until lightly brown. Let cool before adding filling.
Add to blender:
● Pumpkin Filling ● cups organic or homemade ● Pumpkin Puree ● cup coconut milk ● Tb. Yacon Syrup ● tsp. Liquid stevia ● 1 tsp. vanilla ● Puree ● 3/4 tsp. cinnamon
● 1/4 tsp. nutmeg ● 1/4 tsp. ginger ● tbs. gelatine or agar that has been dissolved into 1/4 cup boiling
water
Pour mixture into cooled pie shell and freeze for one hour, and then put in refrigerator. It is ready to eat when firm. Enjoy!
Dairy Free Sunbutter Ice Cream
Ingredients
● ¼ c. sunflower butter ● c. Coconut milk ● 25 drops liquid stevia ● ½ c. Palm sugar or xylitol ● tsp. Vanilla ● tsp. Cinnamon
1 Mix all ingredients in a blender until well combined.
2 Add to ice cream machine and follow directions on your machine.
3 Don't have an ice cream machine??? You can also freeze this mixture in ice cube trays and when frozen, blend them with a small amount of leftover liquid mix to make ice cream as well!
Heavenly Popcorn
Ingredients
● cups Air Popped Organic Popcorn 2 Tb. Coconut oil or organic butter ● ½ c. Sliced almonds ● ¼ c. Palm sugar ● tbsp. Yacon syrup ● ½ Tsp. Baking soda (aluminium free) ● tsp. Sea salt ● Tb. Vanilla
1 Preheat oven to 350ºF
2 POP popcorn in air popper. If you don't have an air popper, place kernels in a large pot just until they cover the bottom, with 2 tbsp. Coconut oil. Cover pot and turn on medium high while slightly shaking pot. It will begin to pop. Remove from heat after kernels slow down popping.
3 BOIL honey and butter in a small saucepan for 1 min of medium high heat. Turn off heat then add baking soda, sea salt, and vanilla and mix well. Let sit one minute.
4 POUR honey mixture over popcorn and sliced almonds and using two spoons, mix well.
5 BAKE popcorn mixture for 10 minutes, stirring half way through on a baking sheet covered in parchment paper.
6 COOL for 10-‐15 minutes. Mixture will harden, so break up before it hardens all the way.
7 Wrap in cellophane bags, or mason jars with ribbon for gifts.
SAUCES, DRESSINGS & CONDIMENTS
Pesto Sauce with a Twist
Ingredients
● ¼ c. sliced almonds ● cloves garlic ● ½ c. parsley ● Tbs. Extra Virgin Olive Oil ● ¼ c. all natural white cheese shredded (parmesan is great!) ● pinch Celtic sea salt and pepper to taste
1 In a coffee grinder or food processor, grind almonds into a fine powder. Then add garlic and pulse until in small pieces and combined.
2 Add parsley and olive oil and pulse again until paste is formed.
3 Add cheese and continue to pulse.
4 Add salt and pepper and give it one last good blend until completely blended and VUALA!
5 Serve with gluten free pasta, mix with brown rice, or serve on gluten free crackers or toast, it is delicious!
*VEGAN option: Use Daiya cheese.
Apple Cider Vinaigrette
Ingredients
● ½ teaspoons Dijon Mustard ● tbs. Yacon syrup or 10 drops liquid stevia ● ¼ teaspoon salt ● ¼ teaspoon ground black pepper ● 1/3 cup apple cider vinegar
Shake in shaker bottle to mix or blend in blender.
Italian Dressing
Ingredients
● 1 cup Organic Extra-‐virgin olive oil ● ½ cup raw, organic apple cider vinegar ● tsp. Sea salt or herbamare ● 1/8 tsp. white pepper ● ½ tsp. dry mustard ● tsp. Italian-‐blend seasonings ● clove minced garlic
1 Combine all ingredients in a jar and cover tightly with lid. Shake vigorously.
2 Add extra seasonings to taste and refrigerate.
No-‐Oil Italian Dressing
Ingredients
● ½ cup raw, organic apple cider vinegar ● ½ cup fresh lemon juice ● ½ cup water ● Tbs. Minced garlic ● Tbs. Mustard ● Tbs. Finely chopped fresh parsley ● tsp. Sea salt or herbamare ● 1/8 tsp. pepper ● 2 tbs. Red pepper, finely chopped ● ¼ tsp. each: dried oregano, basil, and thyme (or 1 tsp. Italian-‐ blend) ● tsp. Xanthan gum
Blend all ingredients and place in jar. Refrigerate overnight.
Mayonnaise
Ingredients
● egg yolks (Organic) ● tbs. Raw, organic apple cider vinegar ● Tbs. Fresh lemon juice ● ½ tsp. Mustard ● 1/8 tsp. Cayenne pepper ● tsp. Seas salt or herbamare ● cup extra-‐virgin olive oil
1 In a blender combine egg yolks, vinegar, lemon juice, mustard, cayenne pepper, salt, and ¼ c. Oil.
2 Blend for 30 seconds.
3 While blending at lowest speed, slowly drizzle in remaining oil.
4 Place mayo in a glass jar and store in the fridge for 7-‐14 days
Homemade Ketchup
Ingredients
● ¾ cups plain organic tomato puree ● tablespoons cider vinegar ● 1/4 teaspoon dry mustard ● 1/4 teaspoon cinnamon ● 1/4 teaspoon salt ● 1/8 tsp. cloves ● 1/8 tsp. allspice ● 1/8 cayenne pepper ● 1/8 tsp. onion powder ● 1/3 cup xylitol or 1/4-‐1/8 tsp. stevia powder
1 Simmer all ingredients in a medium sauce pan over medium heat for a few minutes until mixture starts to bubble. Reduce heat to low and cover with a lid, allowing some steam to escape.
2 Continue to cook and stir occasionally for about 30 minutes or until desired thickness. The longer it simmers the thicker it will get.
3 Pour into glass jars and store in the fridge. Use within 2 weeks. You may also freeze it if you would like.
RESOURCES
Information Sources Body Ecology Diet by Donna Gates Natural News Mercola EWG Natural Solutions Foundation Movies
Food Inc. Food Matters
Discover the Greatest Resource of All
Discover Total Health Freedom at Maria Whalen’s
Invincible Wellness Webinar
Click here now to reserve your seat
Recommended Ingredients
Stevia:
Sunrider's Sunnydew Stevia Sweatleaf Stevia
Raw, Organic Apple Cider Vinegar
Bragg´s
Raw Dairy:
www.greenpasture.org www.realmilk.com to find a source near you
Baking Products
Aluminium-‐free baking soda and powder
Gluten Free flours: Pamela´s Baking Mixes, Bob´s Red Mill flours, almond flour.
Palm Sugar, Lakanto, xylitol, erythritol.
Organic, raw, Coconut Oil ($ Saving Group option in program!)
Label Reading Guide
Ingredients to AVOID
1 Hydrogenated or partially hydrogenated oils
2 Artificial Sweeteners: Aspartame, Saccharine, Splenda, Ascefulme K, Potassium Sorbate.
3 High Fructose Corn Syrup
4 MSG (Monosodium Glutamate) aka flavor enhancers.
5 Nitrates ( In many packaged and processed meats)
6 Artificial colorings: Yellow 5, Red 40, Blue 1, etc.
7 Preservatives: Propyl Gallate, BHA and BHT, Potassium Bromate
8 Refined Sugars: white sugar, fructose, dextrose, glucose
9 Bleached or enriched flours: white flour, wheat (refined).
10 Foods with more than 10 ingredients. Usually this means there are sneaky chemicals and preservatives that you want to avoid.
Organic Shopping Guide
15 MOST IMPORTANT FOODS TO BUY ORGANIC
1 EGGS & DAIRY-‐ Animal products are more contaminated with harmful pesticides, antibiotics, hormones, and chemicals than fruits and vegetables and are the most important to buy organic. Organic eggs are higher in Omega 3 fatty acids which we need, and do not have harmful antibiotics or arsenic which is fed to factory chickens to prevent infections. Regular milk is loaded with artificial hormones, antibiotics, and due to pasteurization has absolutely no living beneficial enzymes to help the body. It is known as the white “puss” from the cow because many cows are infected. It has actually need found that cows with Leukaemia produce more milk, so some farmers have been caught injecting Leukaemia into the cows to increase their milk production. Can you imagine? 3 out of 5 cows are found with bovine Leukaemia virus or AIDS like virus. Who wants a nice big glass of hormone and virus filled cow puss? No Thank you!
2 BEEF & POULTRY-‐ Factory or conventional cows are corn fed and the majority of the time, that corn is genetically modified and filled with chemicals. They are fed corn because it fattens them up quicker which means more $$ for the producers. Cows were created to graze and eat grass. This builds lean muscle and creates healthier fats within the animal and therefore much higher quality meat for humans. Not to mention the taste is SO much better! Factory raised chickens are loaded with artificial hormones to cause them to mature to a full grown chicken within weeks as opposed to months which means again...an increase in sales and more $$. They are fed antibiotics because the living conditions are so poor that many get sick due to never seeing sunlight, no exercise, and poor quality of food. We ingest what the chicken ingests, so when we eat this meat, we are getting doses of artificial hormones, poor quality meat, arsenic, chemicals, pesticides, genetically modified corn, and antibiotics.
3 CELERY-‐ It has no protective skin so you can't wash off the chemicals and has a very high pesticide residue (64 chemicals found on celery!
4 PEACHES-‐ 62 pesticides have been found on these fruits and their thin skins make it difficult to wash. STRAWBERRIES-‐ These have long been one of the most sprayed foods on the planet. They have found 59 chemicals on these fruits. When out of season they are usually imported from other countries whose standards may be lower and more chemicals used. APPLES-‐ Like peaches, apples are grown with many poisons to keep bugs away. Scrubbing and peeling will not remove all of these toxin and the most of the nutrients of a fruit is found in the skin, so it is better to buy organic and eat it all. BLUEBERRIES-‐ Contaminated with up to 52 different pesticides.
5 NECTARINES-‐ now ranked with apples and peaches as one of the most contaminated tree fruit with 33 kinds of pesticides.
6 BELL PEPPERS-‐ Heavily sprayed with as many as 49 different pesticides.
7 SPINACH-‐ Now known as being the “dirtiest” green leafy vegetable around due to its high toxic residues of as many as 48 different chemicals.
8 KALE-‐ One of the healthiest foods on the planet is also one of the most contaminated ones.
9 CHERRIES-‐ US Government found 42 different chemicals on cherries and US grown cherries have as many as 3 times as much pesticide residues than imported ones.
10 POTATOES-‐ can have as many as 37 different pesticides.
11 GRAPES-‐ No amount of washing will get rid of the high amounts of residues on these grapes. Also consider organic wines as wine comes from these pesticide loaded grapes.
12 COFFEE-‐ This is one of the most chemically treated foods in the world and grown in petroleum based fertilizers. If you are a coffee drinker, definitely choose whole organic beans and grind them yourself to avoid petroleum and pesticides with your cup of morning Joe.
“CLEAN 15” FOODS WITH LOWEST PESTICIDE RESIDUE
1 ONIONS
2 AVOCADO
3 ORGANIC SWEET CORN
4 PINEAPPLE
5 MANGOS
6 SWEET PEAS
7 ASPARAGUS
8 KIWI
9 CABBAGE
10 EGGPLANT
11 CANTALOUPE
12 WATERMELON
13 GRAPEFRUIT
14 SWEET POTATO
15 HONEY DEW MELON
