Whole DetoxSupplementalRecipes

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MEDICAL DISCLAIMERThis booklet is intended as an informational guide and is not meant to treat, diagnose, or prescribe. For any medical condition, physical symptoms or disease state, always consult with a qualified physician or appropriate health care professional. The author does not accept any responsibility for your health or how you choose to use the information contain in this booklet

Recipes for The ROOTApple-Beetroot Soup

Submitted by Linn Thorstensson, CFSP, mNTOI, NTLearn more at www.straightforwardnutrition.com

Ingredients 1 1/2 medium sized

beetroots, peeled & finely chopped

1/2 red onion, finely chopped

1 small apples, cored & finely chopped

1 Tbsp olive oil 1/2 tsp cumin seeds, ground 1/2 tsp fennel seeds,

ground 2 cups organic vegetable

stock

Cooking InstructionsStart with grinding the spices with a pestle and mortar.

Gently heat the oil in a heavy based saucepan, then add the ground spices and fry for a fewminutes until fragrant.

Add the finely chopped onion and sauté until soft and transparent, but not burnt. Add thefinely chopped beetroot and the chopped apples. Let the beetroot and apple soften by gentlymixing them with the onion and spices over medium heat, for about 5 minutes.

Then add the vegetable stock and bring the soup to a boil. Reduce to a simmer and cover thesaucepan with a lid.

Let the soup simmer for 45 minutes until the beetroot is soft. Allow it to cool somewhatbefore blending it smooth. I use my handheld blender directly into the saucepan.

Serve the soup warm in bowls, topped with some shaved coconut flakes.

Recipes for The ROOTChipotle Black Bean Bisque

Submitted by Maribeth Evezich, MS, RDLearn more at www.wholefoodsexplorer.com

Ingredients 1 Tbsp coconut oil 1 cups dried black beans

(or 2 1/2 cups cooked) 1 small piece kombu

(optional) 1/2 onion, medium diced

(about 1/2 inch pieces) 1 large carrot, medium

diced 2 garlic cloves, peeled and

minced 1/2 tsp sea salt, divided 1/4 tsp ground coriander 1/4 tsp chipotle powder

(or 1 dried chipotle chiles, stems removed)

Cooking Instructions

1 1/2 tsp ground cumin

1 bay leaf 3 cups chicken or

vegetable broth 1/2 cup coconut milk 1 1/2 - 2 tablespoons

fresh lime juice (or to taste)

1-2 Tbsp apple cider vinegar (or to taste)

Sea salt to taste 1 scallion, thinly sliced

(for garnish) 2 Tbsp cilantro leaves,

chopped (for garnish)

Advanced Preparation:

Place beans into a large soup pot, removing any broken or shriveled beans. Adding a strip ofdried kombu kelp will improve bean digestion. Kombu can be found in the Asian foods sectionof most larger grocery stores. Cover with at least double the quantity of water and let soakovernight, or at least 8 hours. After soaking, strain, rinse and drain the beans. If desired, reservethe kombu strip for use when cooking the soup. (Continued on next page)

Recipes for The ROOT

Submitted by Maribeth Evezich, MS, RDLearn more at www.wholefoodsexplorer.com

Cooking Instructions (continued)Preparation:In a large soup pot, melt the coconut oil over medium-high heat.

Sauté the onions and carrots until the onions are translucent and begin to sweat, about 3-4minutes, stirring occasionally.

Add the garlic, stirring frequently, until fragrant. Then, add in the dried spices (chipotle peppers,coriander, cumin, bay leaf) and stir to distribute.

Add the beans, the kombu strip (if using) and 1/4 tsp of the sea salt. Cook everything for a fewmore minutes, stirring often.

Add the broth. Bring the mixture to a boil, then reduce heat and simmer covered for about 30minutes, stirring about every 10 minutes. At 30 minutes check the beans for doneness. Ifneeded, continue to cook until very soft and tender.

When the beans are tender, remove the pot from the heat and allow to cool slightly. Then, blendthe mixture in either a standard jar blender or an immersion blender. If using a standard jarblender, you will likely need to process in two batches, then return the soup to the cooking potfor seasoning.

Add the coconut milk and stir to incorporate. Season with the lime juice, apple cider vinegar andremaining 1/4 teaspoons of salt, adding more of each to taste as needed.

Garnish with the chopped scallions and cilantro and serve.

Notes: The soup will thicken with time. Simply thin it out with some water or additional broth

as needed. The soup will freeze well, if needed. Omnivore Option: Need to feed meat eaters? No problem. You can easily adapt this

recipe for an omnivore table by adding in ground meat, browning it in the pan beforeadding the vegetables. Or, you could add cooked meat as a garnish on selectedportions at the end.

Chipotle Black Bean Bisque

Recipes for The ROOTMini Herb Turkey Patties

Submitted by Jan Goldberg, CFSP, M.Ed., CD, CLELearn more at www.postivenutritionmbs.com

Ingredients 1 pound organic ground turkey 1 cup organic fresh cilantro 2-3 cloves garlic, chopped 1 Tbsp whole fennel seed 1 tsp turmeric 1/2 tsp pepper 1/4 tsp salt Olive oil Optional: sliced avocado, lettuce for

bun, onion, cucumber, sprouts or arugula, whole grain mustard.

Cooking InstructionsChop cilantro and garlic, let sit 5 minutes.

Place ground turkey in a bowl, and add chopped cilantro, garlic, fennel seeds, turmeric, salt, andpepper and mix with hands until incorporated.

Form small patties. You can make anywhere from 4-8 patties or more. Smaller patties can beeaten at breakfast or as a snack.

Heat a stainless steel or ceramic pan (cast iron works as well) on medium-low heat. Coat lightlywith extra-virgin olive oil. Add patties and cook covered, flip half way. Season as desired.

Add optional items as desired. If you are not a fan of cilantro, you can substitute parsley or leaveit out completely.

Makes 4-8 servings. Stores well up to 5 days in the refrigerator.

Recipes for The ROOTRuby Red Root Smoothie

Submitted by Linn Thorstensson, CFSP, mNTOI, NTLearn more at www.straightforwardnutrition.com

Ingredients 1 small beetroot, raw and peeled 1 small banana ½ inch of fresh ginger ½ cup raspberries – fresh or frozen Juice of ½ lemon 1 measure of protein powder of choice 1 cup of cooled raspberry leaf tea

(alternative options - cooled hibiscus tea or unsweetened almond milk)

Ice - optional

Cooking InstructionsPlace a tea bag of raspberry leaf tea in a mug and add one cup of boiling water. Cover mug thewith a saucer and let it steep for 5 minutes, then allow to cool further before using as liquid toblend with your smoothie ingredients.

Add all the smoothie ingredients to your blender and blend until smooth. Drink immediately.

Recipes for The ROOTDried Rose-Hips Jam

Submitted by Tracy Bosnian, CFSP, NTPLearn more at www.mynutritionaltherapist.com

Ingredients 1 4 oz. size canning jar with lid ½ to ¼ cup dried Rose-hips, cut,

deseeded, and sifted (I like Mt. Rose Herbs)

1 BIG pinch cinnamon powder 1 BIG pinch ginger, or spice of your

choice Approximately 1/4 cup apple cider, or

pear juice. These work the best as they have natural pectin in them. I fill the jar up to the shoulder, which is about 1-1/2 inches from the top of the jar

Cooking InstructionsFill your jar to the shoulder with dried, cut, and sifted rose-hips. Make sure to pick out any

seeds you see. Put into your jar.

Add your spices (remember what spices you use is up to you. Check out the Teeny Tiny Spice Company for some great ideas.) Stir the dry ingredients well with a spoon.

Add the juice, and mix well again. Add your lid and let sit covered overnight in the fridge. If your rose hips are a bit older this can take more than 24 hours. You can add hot juice to make it go quicker, but I think it takes away some of the Vitamin C

In the morning, stir again. If it’s too thick, you can add 1 tsp of juice to thin it out, but remember add very small amount at a time. The jam should look like chunky peanut butter, but you can also blend it for a smoother consistency.

Rose hips contain 50% more vitamin C than oranges. They also have vitamin A, which will help with your skin, as well as having anti-inflammatory benefits. Be sure to store in the fridge to maximize shelf life.

Recipes for The FLOWCrunchy Juicy Rainbow Salad

Submitted by Linda PrincipatoLearn more at www.wholehealthandwellness.com

Ingredients SALAD 1 red bell pepper – diced 1 orange bell pepper – diced 1 yellow bell pepper – diced 2 celery stalks – sliced 2 cucumbers – peeled and sliced into

half-moons 1 avocado (diced) or 1 cup fresh peas 1 handful fresh parsley – chopped Handful (1/4 cup) of almonds (sliced,

slivered or chopped) for garnish

DRESSING Ume Plum Vinegar (a few dashes) Toasted Sesame Oil (drizzle up to 2

Tbsp.)

Cooking InstructionsClean fresh produce and prep your ingredients.

Place raw ingredients in a large bowl and toss gently to combine. Add your dressing (substitutesqueeze of fresh lemon and extra virgin olive oil if preferred).

Top with almonds. Add optional garnishes – nutritional yeast or seasoned sesame seeds – ifdesired. Serve chilled.

Recipes for The FLOWNuts and Seeds of Change Granola

Submitted by Maribeth Evezich, MS, RDLearn more at www.wholefoodsexplorer.com

Ingredients Dry Ingredients 1 cup gluten-free steel-cut oats 1 cup total combined of the following options:

- flax seeds- sesame or hemp seeds- whole walnuts, pecans or cashews

1/4 cup of any of the following options:- Unsweetened, not toasted shredded

coconut or coconut flakes- Unsweetened, dried fruits, rough

chopped (added in after granola is baked- Cacao nibs

Wet Ingredients 1/4 cup olive oil 2 Tbsp maple syrup 1 tsp vanilla extract 1/2 tsp sea salt 1/2 tsp cinnamon 1/2 tsp cardamom

Cooking InstructionsPre-heat oven to 300°F. Blend the dry ingredients together well, except any toasted nuts or dried fruits. Add the wet ingredients, stirring well to coat the dry ingredients to ensure even browning. Season to taste with the spices and sea salt. Mix well.

Line a rimmed baking pan with parchment paper. Spread the granola evenly onto the pan, up to a 1/2 inch layer. Avoid over-crowding the pan.

Bake at 300°F, gently stirring every 15 minutes, until the granola is light brown and dry, 40 to 45 minutes. If you want granola clumps, stir less -or not at all. While the granola bakes, prepare any items to be added after baking (roughly chopped roasted nuts, dried fruits, etc).

Remove the pan from the oven. Stir in dried fruits and toasted nuts, if using. Allow to cool completely before indulging or storing. The granola will continue cooking, firm up and dry out during the cooling process

Recipes for The FLOW

2-in-1 Vegetable and Bean SoupSubmitted by Denise Leger

Ingredients Soup 1• 6 to 8 carrots, peeled and sliced• 2 sweet potatoes, peeled and cubed• 2 orange pepper, peeled and sliced• 2 onions and 2 garlic cloves chopped• 2 Tbsp extra virgin olive oil• 8 cups organic chicken or vegetable

broth• 2 tsp turmeric and 2 tsp curry

powder• 2 tsp sea salt, nutmeg and black

pepper

Soup 2• 8 oz Pinto beans soaked overnight,

drained and cooked in fresh water• 1 large rutabaga, peeled and cubed• 2 potatoes, peeled and cubed• 3 leeks, 2 onions and 1 stalk celery

thinly sliced • 8 cups water (Optional: add 2 Tbsp

chicken or vegetable stock)• 2 tsp sea salt and black pepper

Cooking InstructionsPreparation – Soup 1Cook the carrots, sweet potatoes, onions andgarlic in the olive oil at low heat for about 5minutes, without browning. Add the orangepepper and seasonings. Cook for another 5minutes. Add the broth and bring to a boil.Cover and simmer for about 25 minutes or untilthe vegetables are tender. In a blender, puréethe soup until smooth. Serve hot.

Preparation – Soup 2Simmer vegetables, water and salt together, partially covered, 40-50 minutes until vegetables are tender. Add the cooked pinto beans and stock to the pan. Bring to the boil, then lower heat and simmer for 25 minutes until vegetables are tender and beans are soft. Purée

Pour soup 1 in bowl then swirl in soup 2. Drizzle herbed oil of your choice.

Recipes for The FLOWGroovy Grain-Free Granola

Submitted by Jan Goldberg, CFSP, M.Ed., CD, CLELearn more at www.positivenutritionmbs.com

Ingredients • 2 Tbsp organic raw or dry

roasted almonds• 2 Tbsp organic walnuts• 1 Tbsp organic sprouted

pumpkin seeds• 2 tsp organic ground flaxseeds• 2 tsp organic hemp hearts• 1 Tbsp organic unsweetened

flaked coconut• 1 Tbsp organic unsweetened

cacao nibs• 1/8 tsp cinnamon• 1 Tbsp protein powder of your

choice• Pinch sea salt

Cooking InstructionsChop almonds and walnuts coarsely.

Add to bowl with rest of ingredients. Mix thoroughly.

Eat with coconut milk or other alternative milk or yogurt topped with berries.

Makes 3- 1/4 cup servings. Store in glass jar in refrigerator for up to 5 days.

Recipes for The FLOWSunrise Pineapple Salad

Submitted by Tracy Bosnian, CFSP, NTPLearn more at www.mynutritionaltherapist.com

Ingredients • 1 pineapple, peeled, cored and cut into

bite-sized pieces• 1 lime worth of freshly squeezed juice• 2 Tbsp coconut flower sugar (can also use

regular brown sugar, or maple syrup)• 2 Tbsp tightly packed fresh mint

Cooking InstructionsPeel, core and cut the pineapple into small bite sized pieces.

In a blender, combine the mint, lime juice and coconut sugar. Blend until it is finely chopped.

Place the pineapple in a bowl large enough to hold it all with a bit of extra room.

Pour the liquid mixture over the top of the pineapple. Use hands or a spoon to mix.

This is beautiful served on a long platter, or pretty bowl. Can be served cold or at room temperature.

Recipes for The FLOWRoasted Sweet Potato Salad

Submitted by Christine Wokowsky, CN, BCHN, CGPLearn more at www.mycompletenutritionist.today

Ingredients • 1 sweet potato, diced• 1/4 red onion, diced small• 2 stalks celery, peeled, cut lengthwise

and cut small• 1/2 cup black beans, cooked• 1/4 cup diced red sweet bell peppers• 1/4 Habanero, diced fine (or jalapeño)• 1/4 cup cilantro, chopped• Juice from 1 lime• 1/8 cup honey• 1/2 Tbsp rice wine vinegar• 1/4 cup olive oil• 1 Tbsp water• Salt and pepper

Cooking InstructionsSet oven temp to 425 degrees. Toss potatoes with olive oil, salt, pepper, any dry herbs of your choice (thyme, Italian herbs, parsley, etc.). Put on baking sheet in single layer. Roast till nice and brown on edges. Cool.

Dressing can be made in a blender or using an immersion blender. Adjust seasoning, sweetness, spice and sour according to your taste.

Place all salad ingredients in a bowl and pour over dressing. This dressing makes more than you need for this salad so save the rest. Good for several weeks in fridge.

Recipes for The FIRETurmeric Tahini Dressing

Submitted by Maribeth Evezich, MS, RD Learn more at www.wholefoodsexplorer.com

Ingredients • 1/3 cup unseasoned brown rice vinegar• 1/4 cup mirin• 1/4 cup sesame tahini• 2 Tbsp white (or chickpea) miso• 1 Tbsp peeled, finely grated fresh ginger• 1 Tbsp peeled, finely grated fresh tumeric

or 1 1/2 tsp ground turmeric• 2 tsp raw honey• 1 tsp toasted sesame oil• 1/8 tsp black pepper• 1/4 cup organic sesame oil, not toasted (or

a neutral oil, such as grapeseed or canola oil)

Cooking InstructionsUsing a blender or a whisk and a small bowl, blend all ingredients together. Store refrigerated in a glass container for up to 5 days.

Notes:

Don't forget the black pepper. Just a small amount boosts turmeric's bioavailability by 2000!

As a salad dressing, its thick texture and strong flavor pairs well with sturdy leaves, such as radicchio. Or, thin it with a little water for use with delicate greens.

Recipes for The FIREFiery Anti-Inflammatory Soup

Submitted by Linn Thorstensson, CFSP, mNTOI, NTLearn more at www.straightforwardnutrition.com

Ingredients • 1/2 yellow onion, peeled & finely

chopped• 1/2 butternut squash, roasted

(whole), deseeded and chopped• 1 cloves of garlic, peeled & finely

chopped• 1 fresh roots of turmeric, chopped or

1/2 Tbsp dried powder• 1/2 inch fresh ginger, peeled & finely

chopped• A pinch of dried chili flakes• Sea salt & black pepper, to season• About 2 cups organic vegetable

stock – use enough to cover the veggies and then add more as necessary to thin the soup when blending it.

Cooking InstructionsStart by heating your oven to 200°C / 390˚F.

Place the butternut squash on a oven tray and then leave it to roast in the hot oven for about 30minutes or until the skin is lightly burnt and the squash is soft. This is by far the easiest way todeal with butternut squash as it is a complete pain to try to peel or chop it when fresh! You caneven roast it the day before.

While the butternut squash is roasting, prepare the rest of the vegetables. Gently heat someolive oil in a heavy-based saucepan. Once the oil is warm, add in the onion, garlic and gingerand sauté until soft.

Add in the turmeric just before the end and stir through but be careful not to burn it.

When your butternut squash is ready, take it out of the oven and let it cool before you cut in inhalf and remove the seeds. (Continued on next page)

For the toasted seeds as topping:

• 1/4 cup pumpkin seeds• 1/4 cup sunflower seeds• 1 Tbsp tamari (wheat free soy sauce)

Recipes for The FIRE

Submitted by Linn Thorstensson, CFSP, mNTOI, NTLearn more at www.straightforwardnutrition.com

Cooking Instructions (continued)If you are using an organic squash you can leave the skin on, otherwise peel the soft skin offand add ½ of the flesh to the saucepan. Save the rest for sides for another meal.

Add enough stock to cover the vegetables and bring up to boil, then reduce to a gentle simmer.Simmer for 15 minutes. Allow the soup to cool down a little before you blend it smooth. Addmore stock as necessary to thin to your preferred consistency.

To make the toasted seeds;Heat the oven to 150°C / 300°F. Or toast the seeds once you are done with the squash.

Place the seeds on a lined baking tray. Add the tamari and toss until evenly coated.

Roast in the oven for 15 minutes, until they look just about dry. Give them a stir with a spoonevery 5 minutes. Remove from the oven and allow them to cool down.

Top each bowl of soup with a descent table spoon of toasted seeds and store any leftover onesin a glass jar in your store cupboard. The seeds are also delicious as a little snack on their ownor as a salad sprinkle.

Fiery Anti-Inflammatory Soup

Recipes for The FIRE

Apple Cider Drink with Ginger and CinnamonSubmitted by Maribeth Evezich, MS, RD Learn more at www.wholefoodsexplorer.com

Ingredients • 1 cup cinnamon-ginger liquid

• 4-5 cinnamon sticks• 4 cups filtered water• 1 medium (6-inch) knob of fresh

ginger root, sliced thin (or 1/4 cup ginger juice added with the vinegar, water and sweetener). Peeling the ginger is optional.

• 1/4 cup Bragg's Apple Cider Vinegar• 2 cups filtered water• 1/8 tsp liquid stevia (or raw honey to taste)

Cooking InstructionsMake the cinnamon-ginger liquid. Cover the cinnamon sticks and ginger slices with 4 cups of filtered water. Bring to a boil, then simmer uncovered until the liquid has reduced in half. Let cool, then strain.

Combine 1 cup of the cinnamon-ginger water, the apple cider vinegar and 2 cups of plain filtered water. Sweeten with the liquid stevia or raw honey to taste and stir well.

Serve over ice and enjoy!

Refrigerate the remaining cinnamon-ginger liquid for future use.

Recipes for The LOVEBuckwheat Tabbouleh with Strawberries

Submitted by Linn Thorstensson, CFSP, mNTOI, NTLearn more at www.straightforwardnutrition.com

Ingredients • 1/2 cup raw hulled buckwheat groats

– can be swapped for ½ cup cooked quinoa

• About 10 strawberries, washed, hulled & halved

• ½ cup fresh coriander / cilantro• ½ cup fresh parsley• ½ cup fresh mint – use less mint than

the rest of the other herbs if you are using a particular strong variety

• 1/4 cucumber, washed & diced• 5 yellow or red cherry tomatoes• 2 spring onions, finely chopped

Cooking InstructionsStart by cooking the buckwheat groats. Bring 1 cup water with a pinch of salt to the boil. Whenthe water is boiling add your rinsed buckwheat groats. Cover the saucepan with a lid, reduce theheat to a simmer and cook for 15-20 minutes until all the water is absorbed and the grains arecooked through. Set aside to cool completely.

Chop the herbs finely and set aside.

Make the dressing by mixing all olive oil, lemon juice, maple syrup and ground cinnamon in asmall bowl. Taste and season accordingly.

Once the buckwheat is completely cold, mix in the dressing and then add chopped herbs,chopped spring onion, chopped cucumber and chopped tomatoes. Gently give the whole salada toss. Scatter the chopped pecan nuts over and serve.

For the dressing:

• 2 tbsp extra virgin olive oil• 1 tbsp fresh lemon• ½ tbsp maple syrup

• ¼ tsp ground cinnamon• Sea salt & black pepper, to season• 5 pecan nuts, roughly chopped

Recipes for The LOVEGreen Cauliflower Pilaf

Submitted by Jan Goldberg, CFSP, M.Ed., CD, CLELearn more at www.positivenutritionmbs.com

Ingredients • 2 cups chopped green or orange

cauliflower (use white if colors are not available

• 1/2 sliced organic red onion• 2 cloves garlic chopped finely• 1 cup organic spinach• 1/4 tsp turmeric• 1/4 tsp cumin• Sea salt to taste• Pepper to taste• 1 Tbsp raw or dry roasted almonds• 1 Tbsp pistachio nuts• 1 Tbsp extra-virgin olive oil or 1 Tbsp

organic coconut oil

Cooking InstructionsChop cauliflower finely or add cauliflower to food processor and chop.

Rinse spinach.

Chop garlic and let sit 5 minutes.

Thinly slice red onion.

Heat olive over low heat, add onion, turmeric, cumin and garlic stirring till soft. Don’t let garlic burn. Add spinach and cook briefly until wilted.

Add cauliflower and sauté till semi-soft over low heat. Add more oil if needed.

Top with nuts, and season with salt and pepper.

Recipes for The LOVE

LOVE-ly Microgreen Salad with VinaigretteSubmitted by Jan Goldberg, CFSP, M.Ed., CD, CLELearn more at www.positivenutritionmbs.com

Ingredients • 1 cup organic micro-greens• 1 carrot, sliced• 1 Tbsp walnuts or almonds• 1/4 sliced avocado• Fresh berries• Optional: pumpkin seeds, hemp seeds,

chicken, tofu or salmonDressing:• 2 Tbsp freshly squeezed lemon juice• 1 Tbsp balsamic vinaigrette• 1/2 tsp lemon zest• 1/4 tsp sea salt• 1/4 cup extra-virgin olive oil• Drizzle of maple syrup

Cooking InstructionsPour vinegar, lemon juice, salt and zest in a bowl to combine.

Pour in olive oil and whisk till smooth.

Season with additional salt or pepper as desired.

Combine all salad ingredients in a bowl, and pour dressing over top. Serve.

Recipes for The LOVEGreen Bean Buddha Bowl with Tahini Drizzle

Submitted by Amie ValponeLearn more at www.thehealthyapple.com

Ingredients 1 small sweet potato 1 cup cauliflower florets Sea salt and freshly ground black

pepper 2 tsp avocado oil, divided ½ cup fresh green beans, cut into 1

inch pieces ½ cup red cabbage 1 cup chopped kale or baby spinach 1 small honey crisp apple, thinly sliced 1 Tbsp warm tahini Juice of 1 large lemon 1 tsp freshly squeezed lemon zest 1 tsp finely chopped fresh parsley

Cooking InstructionsPreheat the oven to 400 degrees F. Pierce the potato with a fork to create small holes. Prepare the sweet potatoes on a rimmed baking sheet and set aside.

Prepare the cauliflower florets on a separate rimmed baking sheet; drizzle with 1 tsp of the oil, salt and pepper.

Roast the potato and cauliflower for 20-25 minutes or until very tender. Remove from the oven; set aside to cool then set aside. Cut the sweet potatoes into ½ inch-1 inch chunks.Meanwhile, steam the green beans on the stove top.

In a large bowl, massage the kale with the remaining 1 tsp oil until the leaves are tender and dark green.

In a large bowl, combine the potatoes, cauliflower, green beans, cabbage, kale and apples. Drizzle with the tahini and lemon juice. Garnish with the lemon zest and parsley and season to taste with salt and pepper. Serve.

Recipes for The TRUTHPlayful Nori Wraps

Submitted by Christine Wokowsky, CN, BCHN, CGPLearn more at www.mycompletenutritionist.today

Ingredients • Temaki Party Toasted Seaweed• Assortment of any veggies you like.

Some good choices would be: Diakon(spiralizing makes them “playful”), carrots (spiralizing makes them “playful”), spring onions, red, orange or yellow sweet bell peppers, broccolini, red onion, asparagus, etc.

• Sea Tangle noodles• Shiitake mushrooms, gently sautéed or

raw • Omnivores: Add shrimp, or any

seafood, chicken, duck, steak, etc.

Cooking Instructions

For the dipping sauce, combine all ingredients in a mini food processor and blend.

Slice and prepare all wrap fillings, and wrap in toasted seaweed, wetting lightly to seal wraps.

Dipping Sauce• 1 tsp. sesame oil• ¼ cup peanut oil• 1 Tbsp. soy-free miso – white or red• ¼ cup tahini• 3 Tbsp. coconut aminos• 2 Tbsp. red wine vinegar• 2 tsp. chili oil• 1 tsp. honey• ½ tsp. cayenne pepper• 1 garlic clove, minced.

Recipes for The TRUTHMiso Soup with Wakame

Submitted by Christine Wokowsky, CN, BCHN, CGPLearn more at www.mycompletenutritionist.today

Ingredients Dashi• 4 cups water, boiled • 4 x 4 inch piece kombu (dried black

kelp)• ½ cup loosely packed dried bonito

flakes

Miso Soup• 2 tablespoons red soy-free miso paste• Wakame• Hijiki• Shiitake mushrooms• Spring onions• Shrimp (optional)• Spiralized Yellow Summer Squash as a

garnish

Cooking Instructions

Boil the 4 cups of water. Place in a glass, porcelain or stainless steel bowl. Place kombu inside.

To make a rich flavored dashi leave for a few hours or overnight. If you are in a time contain, skip this part and straight away place the kombu in the pot you boiled the water in. In the morning or few hours later, place water, removing the kombu back in a pot, adding the bonito flakes. Slowly bring to just a boil to a simmer. Simmer about 1 minute then cut off heat and slide off the heat, loosely covered to steep for an additional 5 minutes. Strain it through a fine sieve that has an unbleached paper towel or unbleached coffee strainer inside.

This can be in fridge for up to a week, and freezes beautifully as well.

Place dashi broth back in the pot simmering and add the remaining ingredients for the Miso soup.

Recipes for The TRUTHShrimp and Vegetable Nori Wraps

Submitted by Christine Wokowsky, CN, BCHN, CGPLearn more at www.mycompletenutritionist.today

Ingredients Nori sheets, cut on the diagonal so you

have a rectangle Small bunch of cilantro including some

of the stems to cover the middle part of the triangle – 6-8 pieces

Julienne cut veggies of your choice –good choices are carrots, zucchini, spring onions, daikon, red radishes, bokchoy, napa cabbage or cabbage of your choice

Long slices of avocado 2-3 shrimp, seasoned with a nice

flavorful spice blend of your choice and gently sautéed till done. Cut through the middle once cooled to make them thinner for easier wrapping (vegan omit)

½ tsp hummus Cooked rice noodles or cooked quinoa

(optional) Coconut aminos as a dipping sauce

(optional)

Cooking InstructionsSmear ½ tsp to 1 tsp of wasabi mayo onto the sweet of nori, avoiding the very top of the triangle for a clean look. Place first the cilantro in the middle where the center of the triangle is. Then place all other ingredients on top. Place the avocado and shrimp on top of that. You will be rolling tightly (but not too tightly to burst the sheet of nori) around the veggies. As you get close to the last part of the roll where the pices of nori will overlap, wet the nori a bit which will make it stick together. The very moisture of the wrap should make the roll to stick, but wet it slightly anyways.

Recipes for The TRUTHSeaweed Salad with Sea Tangles

Submitted by Christine Wokowsky, CN, BCHN, CGPLearn more at www.mycompletenutritionist.today

Ingredients Salad• Diakon – spiralized• Carrots – spiralized (you could add

zucchini, yellow summer squash, etc.)• Kimchi• Wakame – soaked• Hijiki – soaked• Red sweet bell pepper strips• Sea Tangles – kelp noodles

Dressing• 1 tsp. sesame oil• ¼ cup peanut oil• 1 Tbsp. soy-free miso – white or red• ¼ cup tahini• 3 Tbsp. coconut aminos• 2 Tbsp. red wine vinegar• 2 tsp. chili oil• 1 tsp. honey• ½ tsp. cayenne pepper• 1 garlic clove, minced

Cooking InstructionsFor dressing, combine all ingredients in a mini bowl food processor.

Combine all salad ingredients in a bowl, and top with sesame seeds and dressing.

This is one of those un-recipe recipes! The best kind there is. Add as you like. Make it your own.

Recipes for The INSIGHT

Joyful Rainbow SaladSubmitted by Jan Goldberg, CFSP, M.Ed., CD, CLELearn more at www.positivenutritionmbs.com

Ingredients • 1/2 small purple cabbage or

approximately 2 cups, sliced and chopped into small pieces

• 1 cup fresh organic cilantro (loosely packed), chopped

• 3/4 cup fresh organic fennel (white bulb end), sliced and chopped

• 1 organic carrot sliced• 3/4 cup organic red, orange or yellow

bell pepper chopped• 1 cup organic broccoli, chopped and

lightly steamed (1 minute)• 1/2 cup organic berries (fresh)• 2 Tbsp chopped nuts of choice raw or

dry roasted• 1 Tbsp organic hemp seeds• Optional: 1/2 cup organic lacinato

(dino) kale chopped finely and/or arugula, 1-2 radishes, 1 beet sliced raw, 1/2 cup cucumber. Add grilled chicken or tofu for added protein.

Cooking Instructions

Dressing: Balsamic Vinaigrette• 3/4 cup extra-virgin olive oil• 1/4 cup balsamic vinegar• 1 clove garlic chopped finely (let sit 5

minutes before adding)• Pinch sea salt to taste• Black pepper to taste• Drizzle of Grade B maple syrup• 1 tsp fresh lemon juice or to taste• Herbs: fresh or dried thyme, oregano,

basil, mint. Pick one or two and add just a pinch.

Prepare vinaigrette in jar. Add oil, vinegar and otheringredients and shake

Wash, rinse and dry all vegetables

Steam broccoli for 1 minute, rinse in cool water

Slice, chop, cut, and mix all vegetables together.

Add berries, nuts and hemp at the end or keepseparately and add to individual salad if storing theleftovers.

Makes approximately 5 cups. Serving size 1-2 cups.Stores well in refrigerator for up to 4 days.

Recipes for The INSIGHT

Chocolate FudgeSubmitted by Amber Poole, CFSPLearn more at www.thechakradiva.com

Ingredients For the fudge

• 1 cup almond butter• 1 cup organic coconut shreds• 1 avocado: peeled and pitted• 1/2 cup cocoa powder• 1/2 cup 100% pure maple syrup• Sea salt

For the ganache

• 1/4 cup melted coconut oil• 1 banana: mashed• 3 Tbsp cocoa powder

Cooking InstructionsCombine butter, coconut, avocado, cacao powder, maple syrup and sea salt in food processor until a big dough ball forms.

Prepare a 8×8 pan with parchment paper and press mixture reaching all sides.

Place in freezer while preparing ganache.

For the ganache, mash the banana with a spoon in a small mixing bowl.

Melt the coconut oil over stove or in a microwave bowl . Combine coconut oil with banana and add cacao powder. Mix to combine.

Take fudge out of freezer and pour banana coconut mixture on top. Spread it all around. Top with either more almonds pieces or coconut flakes.

Place in freezer for two hours to set.

Recipes for The INSIGHT

INSIGHT-ful Grain-Free Blueberry MuffinsSubmitted by Jan Goldberg, CFSP, M.Ed., CD, CLELearn more at www.positivenutritionmbs.com

Ingredients • 2 cups organic almond flour (store-

bought or homemade)• 1/2 tsp baking soda• 1/4 tsp sea salt• 1/4 cup grade B maple syrup• 2 Tbsp extra-virgin olive oil• 1/2 tsp vanilla extract• 1/2 cup frozen organic blueberries (wild

preferably)• 2 Tbsp ground flax with 6 tablespoons

water added (flax egg)• Optional: Add 1/4 teaspoon cinnamon

or 1-2 teaspoons cacao nibs.

Cooking InstructionsPreheat oven to 375 degrees. Prepare a mini muffin tin by generously oiling each cup with olive oil or by lining each cup with liner paper.

Pour almond flour, baking soda and salt in a large bowl and toss till combined.

In another bowl combine 2 Tbsp ground flax with 6 Tbsp water and stir. Refrigerate for 15 minutes till thick.

With flax eggs, add olive oil and maple syrup while whisking. Add the vanilla extract till combined. Pour into the almond mixture and fold in with rubber spatula. Gently add blueberries and fold.

Spoon batter into prepared muffin tin. The batter should come to the top.

Place muffin tin on baking sheet and bake for about 15-20 minutes, until tops are golden brown and toothpick comes out clean when inserted in center.

Let cool on a wire rack. If you didn’t use paper liners, gently run a knife along the edge of the muffins to release them.

Recipes for The INSIGHT

Purple Smoothie with Hidden GreensSubmitted by Linn Thorstensson, CFSP, mNTOI, NTLearn more at www.straightforwardnutrition.com

Ingredients • ½ cup purple berries such as

blueberries, blackberries or black currants, or a mix of all of them

• ½ cup green leaves such as spinach, chard, kale – washed

• 2 medajool dates• ½ small avocado• 1 Tbsp almond or hazelnut nutbutter• ½ tsp ground cardamom – or to taste• ½ tsp ground cinnamon• 1 measure of protein powder of choice• 1 cup unsweetened almond milk• Ice - optional

Cooking InstructionsAdd all ingredients to your blender and blend until smooth. Drink immediately.

Submitted by Maribeth Evezich, MS, RDLearn more at www.wholefoodsexplorer.com

• 1 13.5 oz can unsweetened, full fat organic coconut milk

• 2-4 probiotic capsules emptied or 1 teaspoon of powder

• 1 tsp honey or maple syrup (optional, more to taste after fermentation)

• 1 tsp vanilla (optional, added after fermentation)

Place the coconut milk solids into a mason jar or other sealable and sterilized jar (straight out ofthe dishwasher).

Break apart the probiotic capsules, emptying the powder into the jar with the milk. Stirthe probiotic and sweetener (if using) into the coconut milk with a spoon and seal the jar.

Turn on the oven light, keeping the oven turned off. The temperature inside the oven shouldslowly rise to about 110° F from the heat generated by the light. Alternately, you can place the jarin a cooler with a heating pad. Place the jar in the oven for 12-24 hours, keeping the oven light on,but the oven should be OFF.

After at least 12 hours, remove the jar from the oven and check for taste and tanginess. If it hasnot reached your preferred tanginess, continue to check the flavor about every 4 hours.

Flavor with a teaspoon of vanilla and if desired, sweeten with some honey or maple syrup. Bring toroom temperature before serving.

Store refrigerated for up to one week. The yogurt will continue to thicken over time. (Continued onnext page)

Submitted by Maribeth Evezich, MS, RDLearn more at www.wholefoodsexplorer.com

Probiotic Note: One of the benefits of making your own coconut yogurt is being able to controlthe quality and quantity of probiotic strains used during fermentation. Evidently, the starterprobiotic must contain one of the following species:Lactobacillus bulgaricus, Streprococcus thermophilus, Bifidobacterium lactis or Lactobacillus acidophilus.

This recipe has been tested with 4 capsules of Metagenics' UltraFlora Balance which provide 60billion live organisms of L. Acidophilus NCFM and B. Lactic Bi-07 with potency guaranteed until theexpiration date. It has also been tested with 2 capsules of UltraFlora Spectrum. You may want toadjust the fermentation time depending on the amount of microorganisms (CFU count) and howtangy you like your yogurt.

A Huge Thank You To Our Contributors!

Amie Valpone, HHC, AADP is the Editor-in-Chief of www.TheHealthyApple.com;she is also a Manhattan-based celebrity chef, culinary nutritionist, professionalrecipe developer, food photographer, writer and motivational speakerspecializing in simple gluten-free, dairy-free, soy-free and refined sugar-free‘clean’ recipes. Amie’s first cookbook Eating Clean: Detox, Fight Inflammation,Reset Your Body & Get to the Root Cause of Illness is available now.

Amie Valpone | thehealthyapple.com

Christine Wokowsky| mycompletenutritionist.todayChristine Wokowsky, CN, BCHN, CGP, is a Certified Nutritionist, Board Certifiedin Holistic Nutrition and a Certified Gluten Practitioner. Christine’s passion is tohelp people on their journey of wellness, beginning with detoxification. Apractitioner, speaker, writer, chef, as well as movement advocate, Christine’spersonal vision is to help as many people as possible realize their True, RadiantSelf. It all begins with nutrition. Nutrition is the first line of healing coupled withmindfulness.

Denise Leger | Excel Nutrition Inc.Denise Leger, CFSP, has 30 years experience as an Executive Coach, and is a2015 CFSP and a certified Health & Wellness Coach (IIN 2014) with additionaltraining from several institutes. An ethical, intuitive, heart-centeredentrepreneur and founder of Excel Nutrition Inc, Denise has greater insight ofstress-related illnesses and primary food imbalances. She loves to createdelicious meals with high-nutrient whole foods, is dedicated to promoting foodas medicine and empowering her clients to live a ‘’full-spectrum life’’ by offeringa bio-individual-based practice and life-changing integrated wellness programs.

Amber Poole, CFSP, CHP, is a psychic energy healer that embraces a completeholistic chakra approach. She has a thriving energy practice in Bel Air, Maryland.As a psychic intuitive who taps into energy and spirit, Amber helps her clientssee their life from a whole-chakra approach, including diet, energy sessions,spirit contact and crystal therapy. She the owner of The Chakra Box, a monthlysubscription which supplies tools for chakras. Amber is a Reiki Level 2practitioner, a Certified Food and Spirit Practitioner and graduated from theSpencer Institute as a Certified Holistic Practitioner.

Amber Poole | thechakradiva.com

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A Huge Thank You To Our Contributors!

Linn Thorstensson, CFSP, mNTOI, NT, is a registered Nutritional Therapist with aspecial focus on helping people heal their relationship with food and eating,through mindful eating and self-compassion. It is her mission to inspire peopleto realize how quick and simple it is to cook nutritious food, how empowering itis to change the negative thought patterns in our mind and how much betterwe can feel, both inside and out, just by making a few simple changes to howwe eat and live by putting ourselves first for a change!

Linn Thorstensson | straightforwardnutrition.com

Maribeth Evezich| wholefoodsexplorer.comMaribeth Evezich, MS, RD, is a culinary nutritionist, functional medicineconsultant and Registered Dietitian. Maribeth has a strong passion for wholefoods. Whether she is in her kitchen experimenting, at her computerresearching and writing or behind the lens of her camera, she is constantlyfascinated by the ability of plant foods to heal and delight us with their beautyand flavor. Her mission is to inspire others to love their greens, reds, blues,yellows and oranges as much as she does.

Linda Principato| wholehealthandwellness.com Imagine using food as a bridge to connect with your highest divine potential.Linda Principato, owner of Whole Health and Wellness since 2006, offers avariety of programs designed to feed your body, engage your mind, and nourishyour soul on the deepest levels. Linda is a certified Holistic Health Counselor,Integrative Nutrition Coach, Foot Reflexologist, Reiki Master and Yoga Instructorpassionate about spiritual nutrition. Available for private sessions, small groups,and cleansing retreats, you can visit Linda by phone or in person, for a trulyholistic approach to your wellbeing."

Jan Goldberg | positivenutritionmbs.com Jan Goldberg, M.Ed, CFSP, loves creating vibrant, mouthwatering meals usingorganic, fresh foods. She is a Certified Food & Spirit Practitioner, a Mind-BodySkills Practitioner and a Masters Candidate in Human Nutrition/FunctionalMedicine. She is also a Functional Medicine Certified Health Coach Candidate.She is passionate about supporting individuals on their wellness journey andcreated a practice called Positive Nutrition: Mind Body Spirit. She believes in afoods first approach and use a rainbow palette as her guide to create magic formind, body, and spirit.

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A Huge Thank You To Our Contributors!

Tracy Bosnian| mynutritionaltherapist.comTracy Bosnian, CFSP, NT, is a product of the 60’s, so her love of “living naturally”came easily. She began to learn and use herbal medicine when she was 14. Shestarted cooking for my family when she was 10 years old. The love of bothherbs and cooking has never faded! Her studies have lead her to teaching atthe Naturopathic College in Portland Oregon, as well as teaching classes to thecommunity for over 30 years. She was also an organizer for the BreitenbushHerbal Conference for many years. She became a Nutritional Therapist in 2005,and a CFSP in 2015! She feels so blessed to be able to work and play with whatshe feels so passionate about.