DETOX RECIPE GUIDE

Dr. Pedram Shojai

TO SEE THE FULL INTERCONNECTED DOCUMENTARY SERIES, GO TO:

https://the.interconnectedseries.com/trailer/

INTERCONNECTED: HOME FERMENTATION GUIDE 1

 INTRODUCTION 1

AM I A CANDIDATE FOR A DETOX PROGRAM? 3

Designed by MEDICAL SYMPTOMS QUESTIONNAIRE 5

ADAM GARFIO THE BASICS - WHAT IS DETOXIFICATION? 9
MELISSA ARGUERA Liver Detox 9
Toxic Overload 14
Written by Gut Health 15
DR. PEDRAM SHOJAI, OMD Hydration 18

THE ELIMINATION DIET 19

© 2016, Well.Org, PBC Dietary Guidelines 21
All Rights Reserved. M Elimination Diet Table 21

well.org FOOD QUALITY 28

theurbanmonk.com
HOW TO DEAL WITH ENERGY DROPS 30

ASSORTED DETOX RECIPES 31

Simple Lunch Bowls 32
Breakfast Recipes 39
Smoothies 42
Smaller Meals 44
Larger Meals 49
Desserts 62
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29 30
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31 32

AssORted DetOx Recipes SIMPLE LUNCH BOWLS

PREPPING GUIDELINES: 1. CHOOSE VEGETABLES:

Prepare all of the ingredients for your meals on Sundays and Wednesdays. On FRESH RAW STEAM LIGHTLY:
Sundays, you will prepare ingredients for meals for Monday, Tuesday and Wednesday.
On Wednesdays, you will prepare ingredients for meals for Thursday and Friday. Cucumber Kale,
If you find yourself with leftovers you can use these ingredients for lunches and Mixed salad greens Spinach
or snacks on the weekend. Allow yourself 2 hours to prepare the ingredients Kale Zucchini
Carrots Green Beans
If you have a really busy schedule and don’t cook much, preparing these ingredients on Radishes
Sundays and Wednesdays is the best way to ensure that you will have healthy meals. Baby Spinach Snap Peas
Fennel Broccoli
Alternatively, if you do make dinner in the evenings, you can prepare some Avocado
extra servings of your meal to have leftover for lunch the following day. Celery

Pea Shoot Sprouts

SNACKS TO HAVE ON HAND:
zucchini, red onion, garlic
- raw, organic nuts*
- raw, organic seeds*
Olives
Artichokes
(or sprouted chickpea hummus if you do eat beans and legumes)
Fresh Herbs- Cilantro, Parsley, Basil
- protein shake or smoothie
- organic, local sheep or goat milk yogurt

*It is best to soak nuts and seeds overnight before eating them the following day. 2. CHOOSE PROTEIN
Soaking seeds and nuts increases digestibility and helps the body to properly absorb
the nutrients that they contain. Simply place a handful of nuts and/or seeds in a bowl 1 organic chicken breast

take for a snack later in the day.

1 can of ethical/sustainable tuna

THE COMPONENTS OF A LUNCH:

NUTS/SEEDS:
- lean, healthy, sustainable and ethical protein
- vegetables
- seasoning, spice, dressing and/or sauce Walnuts, Pecans, Pine nuts
33 34

3. CHOOSE DRESSING: TAHINI LEMON

PREPPING VEGGIES
2 Tbsp tahini
HEMP OIL OR
1 Lemon, juiced
FLAX SEED DRESSING Sea Salt to taste
2 Tbsp Olive Oil
3 Tablespoons of apple cider vinegar
1 Teaspoon of mustard Directions:
Whisk all of the ingredients together
1. Choose the vegetables that you like and want to use for the week, including
Sea Salt to taste at least 1 type of leafy green. For example- 1 cucumber, 1 bunch of radishes,

Directions: sprouts.
Whisk all of the ingredients thinner dressing.
together until blended. 2. Wash and dry vegetables.

BALSAMIC VINAIGRETTE FRESH HERBS, OLIVE OIL 3. Chop into pieces of preferred size.
& LEMON
3 Tbsp of balsamic vinegar 4 Tbsp olive oil
4. If you are using vegetables that need to be lightly cooked (such as green beans
or zucchini) follow the above instructions. And then steam the vegetables
/ Tsp of sea salt
1 4
/
1 3
Cup fresh parsley, chopped lightly for a few minutes. Remove from heat and allow to cool.
2 Tsp mustard /
1 3
Cup fresh basil, chopped
/
1 3
Cup fresh cilantro or fresh mint,
Directions:
5. Place vegetables in different containers and store in the refrigerator. You will
chopped need a different container for each type of vegetable.
Whisk all of the ingredients 1 Lemon, juiced
together until blended. Sea Salt to taste

SIMPLE LEMON Directions:

FOR SALAD GREENS, SPROUTS, AND HERBS:
1 Lemon, juiced
4 Tbsp olive oil These vegetables will wilt if they are too wet.
olive oil, and sea salt.
1
/8 Tsp sea salt

Directions: 1. It is best to purchase salad greens that are pre-washed to avoid wilting and to
Whisk all of the ingredients sustain shelf life.
LIME CUMIN VINAIGRETTE
together until blended.
2 Tbsp olive oil 2. To keep fresh herbs for longer, make sure they are completely dry before
2 Limes, juiced chopping and storing in containers in the refrigerator.
SIMPLE SESAME & TAMARI
2 Tsp cumin
1

2 Tbsp sesame oil 1

3 Cup fresh cilantro or basil, chopped
3. To keep sprouts for longer- never wash them until right before eating, or
sea salt to taste before you put lunch together (it’s ok to rinse them off a few hours before you
4 Tsp tamari
eat lunch).
2 Lemon, juiced
1

Directions:
Directions:
Whisk all of the ingredients
together until blended. and fresh herbs.
35 36

PREPPING PROTEIN GRILLED OR ROASTED FISH:

1
2 Lemon, juiced
2 Tsp high heat cooking oil, melted (ghee or coconut oil)
1. Choose the proteins that you want to have for lunch.
2. Follow instructions for preparing the different proteins.
1
Tsp sea salt
8
optional:
1 Tsp dried Italian herbs (rosemary, parsley, oregano)
SIMPLE CHICKEN SALAD
Directions:
1 Organic chicken breast 1. Preheat oven to 350. Or, if using grill, preheat grill for 5 minutes.
Handful fresh chives or green onions, chopped 2. Mix together the lemon juice, oil, sea salt and herbs.
Handful fresh parsley, chopped
2 Tsp Dijon Mustard
1 Tbsp Olive Oil
Sea salt to taste
1 Tbsp apple cider vinegar HARD BOILED EGGS
Ground black pepper to taste
Organic, Free Run, Local Eggs (or duck eggs)
Water
Directions:
1. Bring a small pot of water to a boil.
Directions:
2. Add the chicken and simmer for about 10 minutes.
1. Bring a small pot of water to a boil.
You can cut into the piece of chicken to make sure that it is cooked thoroughly.
2. Carefully add the eggs into the water. You can use a spoon to place them into
3. While the chicken is cooking, mix together the mustard, olive oil, sea salt,
the pot, so that they don’t splash.
vinegar, and black pepper. Chop the chives/green onions and parsley.
3. If the eggs were cold and right out of the refrigerator, boil for 13 minutes. If
4. Remove the chicken from heat and cool under cold water. Chop into small
the eggs were room temperature, boil for 11 minutes.
pieces.
4. Remove eggs from the pot and run under cold water for a few minutes to cool
5. Mix everything together.
down. You can also let the eggs sit in a pot of cold water.
5. Once the eggs have cooled, carefully peel them. Or, you can store the eggs
SIMPLE TUNA SALAD in the refrigerator and then peel them when you are ready to use them.

1 Can sustainable/ethical tuna

1
/8 SIMPLE EGG SALAD
1
/8 Cup carrots grated/shredded
2 Tsp Dijon Mustard 2 Hard boiled eggs
2 Tsp Apple Cider Vinegar 2 Tsp olive oil
1
/4 Cup black olives, chopped (optional) 1
8 Tsp sea salt
Sea Salt to taste 2 Tsp dijon mustard
1
4 Cup fresh herbs of choice, chopped (parsley, basil, chives, green onions)
Directions:
1. Chop the celery, carrots and olives. Directions:
2. Combine all of the ingredients in a bowl and mix. 1. Peel the eggs and cut into pieces.
2. Mix all of the ingredients together in a bowl.
37 38

PREPARING DRESSINGS/SAUCES Recipe list

1. Choose the dressings and sauces that you want to use for the week BREAKFAST LARGER MEALS CONT’D
Frittata Parsnip Sweet Potato Mash with
2. Prepare batches of the dressings/sauces that you want to use repeatedly Superfood Trail Mix Herbed Marinade Chicken
during the week. You can double or triple the recipe to have a larger quantity Berry Chia Pudding with Hemp Milk Coconut Vegetable Curry
of a dressing or sauce. Rosemary Beets with Roasted Garlic
Poached Eggs with Greens Lemon Chicken
3. Store in containers in the refrigerator. Thyme Oregano Spiced Garlicky
Greens + Seared Scallops
SMOOTHIES Rosemary Beets with Roasted Garlic,
Lemon, Rosemary Chicken
Basic Smoothie Base Recipe
Zucchini Pasta with Turkey Bolognese
Ginger Apple Green Smoothie
Sauce
TIPS FOR SAVING MONEY Homemade Almond Milk
Strawberry-Green Smoothie
Grilled Venison Kebabs
ON PRODUCE Cinnamon Coconut Smoothie
Green Cherry Smoothie
Crust
Coconut Hemp Bliss Smoothie
Slow Cooked Herbed Venison
Coconut Thai Soup
When it comes to purchasing organics it can be challenging to keep the cost down. Use the
SMALLER MEALS Bison and Broccoli Stir Fry
Mexican Bison Salad
following list from Environmental Working Group (http://www.ewg.org/foodnews/) to guide Dill Pate Lettuce Wraps
Thyme Oregano Spiced Garlicky
your purchases. Cabbage Slaw
Greens + Seared Fish
Sprouts Salad

CLEAN FRUITS & VEGGIES (BUY THESE AVOID Mash)

TO USE IN RECIPES ORGANIC ALWAYS) (NIGHTSHADE VEGETABLES) Pepperless Taco Seasoning
Kelp Noodles with Pumpkin Seed
Marinara Sauce
Pesto and Vegetables
Asparagus Zucchini Red peppers Arroz con Pollo
White Potatoes Chicken Alfredo
Avocado Apples with Roasted Mushrooms
Tomatoes Shrimp Stock
Cabbage Kale/collards Cruciferous & Herb Detox Salad
Okra Liver Dumpling Soup
Cantaloupe Strawberries Sweet Potato Oven Fries
Eggplant Korean Beef Bulgogi
Corn Spinach Black Bean Quinoa Salad
Healthy Hamburger Helper
Grapefruit Peaches Cherry tomatoes Salmon Tahini Salad
Steak Tartare
Carrot Soup
Kiwi Nectarines (imported)
Mango Grapes DESSERTS
LARGER MEALS
Mushrooms Cucumbers
Onions Celery Sage Herb Sliders Banana Super Bites
Papayas Dilly Mustard Trout with Kale Salad
Pineapple Carob Hazelnut Chia Pudding
Orange Marinade Lake Trout Almond Flour Chocolate Chip Cookies
Sweet peas (frozen)
Kale Pesto Sardines Coconut Strawberry Cupcakes
Sweet potatoes
Thai Burgers with Roasted Garlic Kale Mint Chocolate Ice Cream
Salad
39 40

BERRY CHIA PUDDING WITH HEMP MILK

BREAKFAST RECIPES Ingredients:
4 Cups freshly made hemp milk
(11/3 cup shelled hemp seeds blended with 4 cups water)
or other nut/seed milk of choice
2
/3 Cup chia seeds
FRITTATA 3 Cups berries
Ingredients: Few drops of stevia to taste
3 Organic, pasture raised eggs
1
/2 Vanilla bean or 1-2 Tsp Pure Vanilla Extract
1
/3 Cup almond or rice milk Pinch Himalayan crystal salt or Celtic sea salt
1 Cup spinach, chopped
1
/3 Cup celery, chopped Directions:
1
/4 Cup onion or green onions, chopped 1. In a large Mason jar or bowl combine chia seeds with hemp milk and
1
/8 Tsp sea salt 2. stir vigorously with a fork for a minute or so. Refrigerate overnight.
1 Tsp dried Italian herbs (basil, oregano, thyme) 3. In the morning, blend all of the ingredients in a high-speed blender.

Directions: PUMPKIN ALMOND MUFFINS

1. Preheat oven to 350.
Ingredients:
2.
3. Pour into a lightly oiled small baking dish. 1
/2 Cup pumpkin puree
4. 1
/4 Cup coconut oil
1 Tsp vanilla
SUPERFOOD TRAIL MIX
1
/2 Tsp baking soda
Ingredients: 1
/8 Tsp sea salt
1
/3 Cup dried cherries 1 Tsp cinnamon
1
/3 Cup hemp seeds 1
/2 Tsp nutmeg
1
/3 Cup pumpkin seeds 1
/4 Tsp cloves
1
/3 Cup walnuts 1
/2 Tsp ginger
Few drops of Stevia

Directions:
1. Mix all ingredients together.
2. Store in an airtight container. Directions:
1. Preheat oven to 350.
2. Mix together the wet ingredients. Add in the dry ingredients.
3.
optional.
4. .
41 42

COCONUT FLOUR BLUEBERRY MUFFINS

SMOOTH I E S
Ingredients:
1
/3
2 Tbsp arrowroot powder
1
/2 Tsp baking powder BASIC SMOOTHIE RECIPE
Pinch of Sea Salt
3 Eggs
Ingredients:
2 Tbsp almond milk (or other dairy free milk) 1 Cup liquid
1 Cup blueberries (almond milk or other dairy free milk, coconut water, coconut milk)
Few drops of stevia 1 Cup low glycemic fruit (blueberries, strawberries, raspberries, cherries)
1 Cup leafy green vegetables (spinach, romaine lettuce, kale, chard)
Directions: 1 Piece of sweeter fruit (pear, apple)
1. Preheat oven to 350. 2-3 Tbsp protein
2. Mix together the dry ingredients. Add in the wet ingredients. Fold in the blueberries. (nut butter, hemp seeds, seed butter, cashews, walnuts, pecans)
3.
4. Superfoods of choice (you choose):
You can bake a longer if you prefer them crispier.
1
/2 Tsp spirulina
1 Tsp bee pollen
1 Tsp maca

POACHED EGGS WITH GREENS Directions:

1. Blend all ingredients together until smooth and creamy.
Ingredients:
1-2 Cups water
2 Organic, pasture raised eggs
1 Cup green beans GINGER APPLE STRAWBERRY
1 Cup sweet potato, sliced thinly in round discs
GREEN SMOOTHIE GREEN SMOOTHIE

Sea salt Ingredients: Ingredients:

1 Apple 2 Cups almond milk
Directions: 1-2 Cups Baby Spinach 1 Cup strawberries, fresh or frozen
1. Preheat the oven to 375. Slice the sweet potato into thin discs and spread out on a 1 Inch piece of Ginger Root 1 Cup spinach or kale, chopped
baking sheet and toss together with some ghee or coconut oil. 1 Cup liquid (almond milk or 3 Tsp chia seeds
2. Roast the sweet potatoes for 10-15 minutes, until soft. other dairy free milk, coconut
3. While the sweet potatoes are cooking, prepare the eggs. Boil 1-2 cups of water, add water, coconut milk
a little bit of vinegar to the water (optional) and crack two eggs in the boiling water. ¼ Cup raw cashews
4. Allow eggs to poach for 1 minute Directions:
(the longer you leave the eggs in, the harder the yolk will be). Directions: 1. Blend all ingredients together until
5. Carefully scoop the eggs out of the water. Keep the heat on the water and add the 1. Blend all ingredients together until smooth and creamy.
green beans to the pot. Blanch for 1 minute and then remove from heat. smooth and creamy.
6.
seeds on top. Add a pinch of sea salt to taste.
43 44

HOMEMADE ALMOND MILK CINNAMON COCONUT

Ingredients:
SMOOTHIE SMA LLE R ME A LS
1 Cup almonds soaked overnight Ingredients:
3 Cups water 1 Cup kale (or spinach)
1 Nut Milk Bag or Cheesecloth 1-2 Cups almond milk or coconut milk
(or combination of both) CAULIFLOWER RICE SAUTE
Optional: ¼ Cup cashews, almonds or Ingredients: Directions:
hemp seeds 1.
2-3 Dates ½ Tsp cinnamon 1 Cup zucchini, chopped in small
Few Drops of Stevia pieces size of rice. Be careful not to overblend the
1 Tsp vanilla extract spices: cinnamon, Directions: 1 Cup carrots, chopped thinly
cardamom, powdered ginger 1. Blend all ingredients together until too sticky.
smooth and creamy. 1 Cup shitake mushrooms, chopped 2. Lightly heat the coconut oil in a pan.
Directions: 2 Cloves garlic, minced Saute the onions, garlic and ginger for a
1. Soak the almonds overnight in a bowl 1
/3 Cup onion, diced few minutes until the onions start to turn
of water, so that they are covered translucent.
GREEN CHERRY SMOOTHIE
completely. grated or chopped 3. Add the vegetables, except for the
2. In the morning strain the liquid off of Ingredients: 1 Tbsp coconut oil
the almonds. 2 cups coconut water 2 Tbsp tamari minutes, or until the vegetables are cooked.
3. Blend together with 3 cups of fresh 1 pear (gluten free, traditionally brewed Add in the tamari and continue to stir
water in a high speed blender (Vitamix 1 cup kale or spinach soy sauce) around in the pan.
or Blendtec). 2 Tbsp hemp seeds 2 Farm fresh and local (if possible) 4.
4. Strain through a nut milk bag or organic eggs another few minutes.
cheesecloth. Save the almond pulp to Directions: 5. Move the vegetables to the side of the pan
1. Blend all ingredients together until Keep fresh for topping: and crack the eggs into the pan. Scramble
5. This will keep for 3-4 days. smooth and creamy. the eggs quickly and then mix together with
Handful fresh basil, chopped the vegetables.
Handful organic cashews 6. Top with fresh green onions, basil and
(soaked for 2-4 hours) cashews before serving.

GREEN CHERRY SMOOTHIE

Ingredients:
1 Pear, cut in chunks
1 Cup fresh or frozen cherries SUNFLOWER SEED HUMMUS
1 Cup coconut water Directions:
1 Cup spinach or kale leaves Ingredients:
1
/2 1.
1 Small avocado 4-6 hours, they will expand in size. Rinse
Few drops stevia, if desired soaked for 4-6 hours
1 Small Clove Garlic them off in fresh water.
3 Tbsp Tahini (sesame butter) 2. In a food processor blend together the
Directions:
1. Blend all ingredients together until
1
/8 Tsp Sea Salt
3 Tbsp Extra Virgin Olive Oil and parsley. You can add a few spoonfuls
smooth and creamy. of water to thin out to desired consistency.
Handful fresh parsley
Water if needed
45 46

KELP NOODLES WITH BLACK QUINOA SALAD SWEET POTATO OVEN FRIES CARROT SOUP
PUMPKIN SEED PESTO
AND VEGETABLES Ingredients: Ingredients: Ingredients:
1 medium red onion, diced 4 Medium sweet potatoes 2 Medium onions, peeled and chopped
Ingredients: 1 cup quinoa 2 Cups salted cold water 1 Pound carrots, peeled and sliced
1 Package Kelp Noodles, 2 cans (15 oz) of black beans, drained and 4 Tablespoons melted butter 4 Tablespoons ghee
rinsed well and drained rinsed or coconut butter or oil of choice 2 Teaspoons curry powder
1 bunch of scallions sliced (1/4 inch pieces) ½ Teaspoon coarse salt, optional (reduce or omit for kids)
1 Cup carrots, sliced in circles 1 /2 Quarts chicken stock
1

1 Cup zucchini, diced Dressing: Directions: ½ Teaspoon freshly grated lemon rind
1 Cup almonds or pumpkin seeds ½ cup of olive oil 1. Preheat oven to 450 degrees F. ½ Teaspoon freshly grated ginger
for topping ¼ cup lime juice (~1 large lime) 2. Peel potatoes. Slice them lengthwise Sea salt and Fish sauce or Pepper
1 ½ tsp cumin or use a French fry cutter.
1 ½ tsp coriander 3. In large bowl, soak potato slices in Directions:
For the Pumpkin Seed Pesto: Salt and fresh ground pepper to taste salted cold water for an hour. Drain 1.
1 Cup pumpkin seeds, ½ - 1 cup fresh cilantro, unpacked (~1 bunch, and pat dry. ghee about 45 minutes or until tender.
soaked for 8 hrs stems removed) 4. Arrange potatoes on a cookie sheet 2. Add curry powder and stir around until
3 Packed cups basil leaves
and drizzle with melted butter or oil well amalgamated.
1-2 Cloves of garlic, minced, to taste
Directions: of choice. 3. Add stock, bring to a boil and skim.
6 Tbsp extra virgin olive oil
1. Dice the red onion, rinse thoroughly, add 5. Bake for 30 minutes or until brown. 4. Add lemon rind and ginger.
2-3 Tbsp lemon juice, to taste
to a bowl, cover with water and store in Turn and bake another 15 minutes or 5. Simmer, covered, about 15 minutes.
2 Tsp sweet white miso
refrigerator until needed. until crisp 6.
¼ Tsp Himalayan
2. Prepare the quinoa according to package 6. Sprinkle with salt or serve plain. 7. Season to taste.
or Celtic Sea Salt, more to taste
directions. When done (including any 8. Ladle into heated bowls.
¼ Cup hemp seeds
recommended post cooking time sitting in
the covered pot) transfer to a large bowl
Directions:
1. Process all pesto ingredients in a assist the cooling.
food processor. 3. While quinoa is cooling, drain and rinse SPROUTS SALAD
2. Depending on your taste you may beans, chop the scallions.
choose to make it totally smooth or 4. Drain the red onion and rinse with cold Ingredients: Dressing Ingredients:
leave some texture. water again.
3. Transfer the kelp noodles to a large 5. Mix the diced red onion, rinsed beans, 2 Cups baby spinach or extra virgin olive oil
chopped scallions into the quinoa. 1
/2 Cup coarsely grated carrot 3 Tbsp lemon juice
carrots, and zucchini. 6. For the dressing, combine all ingredients 1
/2 Cup coarsely grated red radishes 1 Tbsp tahini
4. Massage both ingredients with half in blender or magic bullet cup. Blend 1 Cup shredded purple 1
/8 Tsp sea salt
of the pesto and let sit for 20-30 until cilantro is chopped and dressing is or green cabbage 1-2 Tsp grated ginger
minutes to allow the noodles and Large handful soaked nuts or seeds, Pure water if needed
broccoli to soften up. but then you’ll need to chop the cilantro - of your choice to achieve desired consistency
5. Adjust seasonings to taste. this saves that step.)
6. Sprinkle hemp seeds on top and 7. Stir in the dressing, cover and refrigerate up
Directions:
serve. to one day until needed.
1. Combine all salad ingredients in a large bowl. Set aside.
8. Allow to come to room temperature and
2. In a food processor (or do it in a small bowl), blend dressing ingredients until smooth.
taste one last time for seasoning before
3. Taste and adjust seasonings to your liking. Pour over salad. Toss. Serve.
serving.
47 48

CAULIFLOWER RISOTTO CABBAGE SLAW DILL PÂTÉ LETTUCE WRAPS SALMON TAHINI SALAD
WITH ROASTED MUSHROOMS Ingredients: Ingredients:
Ingredients:
2 Cups purple cabbage, ¼ cup hemp seeds 2 large cans water-packed salmon or
Ingredients: sardines, drained
1 Cup carrots, shredded 8 hours 2 cups tahini
2 Cups brown crimini mushrooms 1 Cup cucumbers, cut in slices 1/3 cup chopped celery 4 medium onions
or shiitake mushrooms 3 Tbsp apple cider vinegar 1/2 cup grated carrot 4 tablespoons melted butter
1 Small leek, chopped 2 Tbsp olive oil 2 scallions, chopped 1/3 cup crispy pine nuts
3 Cloves garlic 1
/8 Tsp sea salt ½ cup dill cilantro sprigs for garnish
1
/8 Tsp sea salt 2 Tsp whole grain dijon mustard ¼ tsp sea salt gluten-free crackers
2 Tsp tamari (or more to taste) ½ Cup nuts or seeds of choice 1 Tbsp lemon juice, more to taste
2 Tsp coconut oil
2 Tbsp extra virgin olive oil Directions:
Directions:
1-2 Cups bone broth 1. Mix the dressing ingredients together. Directions:
1 Cup fresh parsley, chopped Blend all ingredients in a food processor Strew an oiled baking sheet with the
2. Toss the vegetables and dressing together.
until you have a smooth texture. onions and brush with butter.
3. Top with nuts or seeds.
Directions: Bake onions at 375 F until crispy.
1. Preheat the oven to 350. Vegetables: Mound the tuna on a platter and scatter
2. Slice the mushrooms as thinly as Butter or Boston lettuce leaves the onions and pine nuts on top.
possible. Spread the mushrooms out Sprouts of choice: broccoli, red clover, Garnish with cilantro.
on a baking sheet on top of parchment CRUCIFEROUS & HERB Serve with pita bread or crackers (gluten
paper. Radishes free) with remaining sauce on the side.
3. DETOX SALAD Cucumber: cut into long strips

or high powered blender (such as Ingredients: Directions:

a Vitamix or Blendtec). Pulse for 30 1 Cup broccoli, To make a wrap, take a lettuce leaf,
spread some dill pate and arrange all the
processor vegetables on top. Roll tightly and enjoy!
grain, such as quinoa or rice.
4. Saute the leeks and garlic in a large pot
with the coconut oil for a few minutes, processor
until softened.
5.
1
/2 Cup walnuts, chopped
of vegetable broth. 1 Cup fresh parsley, chopped
6. Cook for 15-20 minutes until the 1 Lemon, squeezed
3 Tbsp extra virgin olive oil
add more broth as it is cooking, if the
1
/4 Tsp sea salt or kelp salt
pot starts to get dry.
7. Directions:
should resemble risotto and be a soft 1.
mixture.
8. Mix in the mushrooms and fresh parsley. resembles small granules of rice.
Mix in the tamari and drizzle olive oil on 2. Add in walnuts and parsley.
top. 3. Squeeze lemon, olive oil and sea salt on top
49 50

THAI BURGERS DILLY MUSTARD TROUT WITH

LARG E R ME A LS Ingredients:
KALE SALAD
Ingredients:
1 Inch piece ginger, grated
1-2 Filet of trout
1
/2 Cup onion, chopped
¼ Cup fresh dill, chopped
1 Cup sweet potato, grated
2 Tsp whole grain mustard
1 Cup fresh cilantro, chopped
2 Tsp coconut oil, melted
2 Tsp dried lemongrass
SAGE HERB SLIDERS CREAMY SUNFLOWER or fresh lemongrass grated
1
/8 Tsp sea salt
3 Cups kale, chopped
Ingredients: SPINACH SALAD WITH 1
/4 Tsp Sea Salt
1 Tbsp olive oil
1
/3 Cup sage, chopped ORANGE MARINADE 1 Lbs ground organic turkey,
1
/3 Cup basil, chopped
1
/8 Tsp sea salt
organic chicken, or wild caught meat
2 Garlic cloves, minced LAKE TROUT 1 Egg
2 Tsp apple cider vinegar
1 Small onion, chopped
1 Tsp sumac Ingredients: Directions:
Directions:
(or you can also use grated lemon zest) 4 Cups baby spinach 1. Preheat oven to 350.
1. Lightly saute the onions with
1 Tsp dried parsley 1
/3 2. Mix together the mustard and coconut
lemongrass and ginger.
1
/8 Tsp sea salt 3 Tbsp olive oil oil.
2. Mix together all of the ingredients in a
1 Lb grass fed, organic ground lamb, 1 Tbsp maple syrup 3. Place the trout out on a baking sheet.
big bowl. Or, you can mix together in
1 Lb organic ground turkey, 1 Tbsp red wine vinegar 4.
a food processor.
or 1 lb ground organic bison 1 Tsp dried parsley Sprinkle with sea salt and pour the
3. Preheat the oven to 350. Form the
1 Tsp dried dill marinade over top.
mixture into patties and place out on
Directions: 1
/8 Tsp sea salt 5. Bake for 10-12 minutes, until trout is
a baking sheet.
1. Preheat the oven to 350 1 Filet sustainably raised lake trout cooked through.
4. Bake for 15-25 minutes, until cooked.
2. Chop the onion and mince the garlic. 6. Mix together the kale with dressing
Saute in a pan for a few minutes, using Marinade:
coconut oil. 1
/4 Cup fresh orange, squeezed
3. In a large bowl, combine the ground 2 Tsp mustard
lamb, onions and garlic,salt, sage, 1 Tbsp olive oil ROASTED GARLIC KALE SALAD KALE PESTO SARDINES
basil, parsley, sumac, sea salt. 1
/8 Tsp sea salt
4. Form into patties (they can be small or Ingredients: Ingredients:
large, depending on your preference). Directions: 1 Head of kale 10 Sardines
5. Use a roasting rack over a baking 1. Preheat the oven to 350. Mix the 1 Head of garlic
sheet, so that the grease can drip marinade ingredients together. Pour 1-2 Tbsp olive oil 3 Cups of kale
down from the burgers. over the salmon.
1
/8 Tsp sea salt 2 Garlic cloves
6. Bake for 8-15 minutes, depending on 2. Roast in the oven for 15-20 minutes,
1
/4 Cup olive oil
how well done you like your meat. until cooked to desired point. Directions: 1 Lemon, squeezed
3. In a food processor, blend the 1. Preheat oven to 350. Sea salt and Pepper
If it is winter- serve with spinach, kale or dressing ingredients. 2. Roast garlic in the oven for 10-15
other greens sauteed with garlic, as well 4. Massage the spinach with your minutes. Directions:
as some roasted squash or sweet potato. 3. Wash and chop the kale. 1. Preheat oven to 350.
If it is summer- serve with a fresh green leaves. 4. Once garlic is roasted, squeeze it into 2.
salad. a dish with olive oil and sea salt. Mix in a food processor and blend so that
together. it is still a little chunky and not fully
5. Massage the mixture over the kale pureed
until the kale reduces in size. 3. Pour pesto over the sardines and cook
in the oven for 10-15 minutes, until
cooked.
51 52

PARSNIP SWEET POTATO ROSEMARY BEETS WITH ZUCCHINI PASTA WITH

MASH WITH HERB COCONUT VEGETABLE CURRY ROASTED GARLIC LEMON TURKEY BOLOGNESE
MARINADE CHICKEN CHICKEN SAUCE
Ingredients: Ingredients:
Ingredients: 2 Tbsp coconut oil Ingredients:
2 Small parsnips 2 Medium sized beets, 2 Medium zucchinis
1 Can full fat coconut milk 1 Small onion, diced
1 Small sweet potato 1
/8 Tsp sea salt chopped into cubes
Sea Salt to taste 4 Cloves garlic 3 Cloves garlic, minced
2 Coconut sugar 1
/3
2 Cups salad greens or kale 2 Tsp curry powder
1
/2 Lemon, juiced
1-2 Organic chicken breast(s) 2 Tsp fresh or dried rosemary
1
/3
2 Servings of organic chicken 2 Cups organic diced beets
or sustainably caught, 1 Organic chicken breast
Herbed Marinade: 1
/8 Tsp sea salt 2 Tsp oregano
1
/3 Cup parsley, chopped 2 Tsp olive oil 1 Tsp thyme
1
/2 Cup fresh cilantro or basil 1 Tsp basil
1
/3 Cup cilantro, chopped 2 Cups broccoli, chopped Mixed salad greens for side
1
/4 Cup basil, chopped
1
/8 Tsp sea salt
1 Cup zucchini, chopped 1
/2 Lb. organic turkey breast or thigh
2 Tbsp olive oil or ghee 1
/2 Cup onion, chopped Directions:
2 Tsp mustard 1. Preheat the oven to 350. (depending on your preference)
1 Cup spinach, chopped 2 Tsp coconut oil
2 Tsp maple syrup 1 inch ginger root, 2. Place the garlic on a baking sheet,
1
/8 Tsp sea salt wrapped in tinfoil, and cook for Handful fresh basil, chopped
about 15 minutes.
Directions: 3. While the garlic is roasting, prepare Directions:
Directions: 1.
1. Preheat the oven to 350. 1. Saute the onion, ginger, and curry the beets. Steam the beets for 10-20
2. Chop the parsnips and sweet minutes, until soft. for a few minutes.
powder in a pan with coconut oil for 2. Add the celery and carrots, along
potato. Lightly steam in a small a few minutes. Add the coconut milk 4. Mash up the garlic and mix it with
pot until soft. the lemon juice. with the ground turkey and spices.
and coconut sugar. Saute for 5 minutes.
3. While the parsnips and sweet 2. Add in the protein of choice. Add 5. Spread the chicken breast out on a
potato are cooking, prepare the baking sheet. 3. Add the diced beets.
zucchini and cook for several 4. Allow the sauce to simmer for 20
Herbed Marinade by blending minutes. 6. Spread the roasted garlic and lemon
everything together in a food juice mixture over top. minutes on a low heat.
3. Add the broccoli and spinach and 5. While the sauce is simmering, you
processor. Spread over top of cook for another minute. 7. Sprinkle the rosemary and sea salt
the chicken and then roast in the over top. can prepare the zucchini noodles.
4. Remove from heat and top with fresh You can use a spiralizer if you have
oven for about 20 minutes, or until cilantro. 8. Roast for 15-20 minutes, until the
completely cooked. chicken is soft. one to create pasta. If you do not
4. Once the sweet potato and 9. Serve the chicken and beets have a spiralizer, julienne the zucchini
parsnips are soft, blend together together. You can drizzle the olive oil as thinly as you can.
in the food processor until smooth over top. 6. Place the zucchini noodles on a plate
and creamy. 10. Serve over top of a green salad. and serve the bolognese sauce over
5. Serve the herbed chicken over top. Sprinkle fresh basil on top.
a bed of mixed greens or kale,
along with the sweet potato and
parsnips.
53 54

GRILLED VENISON KEBABS CAULIFLOWER CRUST PIZZA

Ingredients:
Ingredients: Cashew Cheese:
1 Lb wild venison roast, Few drops stevia 3
/4 Cup almond meal 1 ½ cups plain cashew nuts (not roasted or
cut into 11/2 inch cubes 1 Zucchini 1 Egg or salted)
1
/4 Cup tamari 1 Onion 1/4 to 1/3 cup water
1
/4 Cup coconut oil, melted 2 Cups brown crimini mushrooms (mixed with 3 Tbsp water) 2 teaspoons freshly squeezed lemon juice
3 Tbsp cup apple cider vinegar or shiitake mushrooms 1
/8 Tsp sea salt
2 Tbs fresh ginger root, 3-4 Cups mixed salad greens 1 Tsp garlic powder
Olive Oil 1 Tsp dried Italian herbs freshly ground pepper
Makes about 1 1/2 cups.
Fresh Lemon Juice
/4 Tsp sea salt
1
Sea Salt
Vegetables of choice: Directions:
Spinach, chopped 1. Place the nuts in a salad bowl, cover with
Directions: Broccoli, chopped fresh water, and let stand for 2 hours.
2. Drain the nuts and place them in the
1. Mix together the marinade ingredients: tamari, melted coconut oil, apple cider bowl of a food processor or blender.
Directions: 3. Add 1/4 cup water and the rest of the
vinegar, ginger, garlic sea salt, stevia and venison. 1. Preheat the oven to 350.
2. Combine the marinade with the venison in a large glass container or cover in a 2. 4. Add a little more water and blend again
deep dish. Place in refrigerator and let marinate for at least 6 hours.
to adjust the consistency, if necessary.
3. When ready to cook, preheat the grill and drain the marinade from the processor or high powered blender 5. Transfer to a bowl, cover, and let stand
venison. (such as a Vitamix or Blendtec). Pulse somewhere cool for 24 hours before
4. Place the zucchini, onions, and venison onto metal skewers. for 30 seconds to a minute to create placing in the fridge.
5. Reduce heat to medium-low and carefully place the kabobs on grill, close the 6. Will keep for another 5 days.
lid, and cook for about 9 minutes or longer, up to 12 minutes if you prefer the resemble a grain, such as quinoa or
meat to be more well done. After about 5 minutes, make sure to turn the meat, rice.
so that it cooks evenly on all sides. 3. Mix together the egg with the
Homemade Pesto:
6. While the venison is on the grill, season the mixed salad greens by drizzling
dough ball and then roll out into the 2 Cups basil
olive oil, lemon juice and sea salt over top.
shape of a pizza crust. To prevent 1
/4 Cup pine nuts
sticking, you can place the dough 1
/4 Cup olive oil
between two sheets of parchment 1
/8 Tsp sea salt
paper.
4. Bake the crust for 10-15 minutes. Directions:
Remove from oven and place 1. Blend all ingredients together in a food
toppings on top. processor until blended.
5. Place the pizza back into the oven for
15 minutes until cooked.
6. You can drizzle fresh extra virgin olive
oil on top before serving.
55 56

BISON SHEPHERD’S PIE WITH CAULIFLOWER CRUST SLOW COOKED BISON AND
HERBED VENISON BROCCOLI STIR FRY
Ingredients: 3. In a pan, lightly heat the coconut oil,
Ingredients:
2 Tbsp ghee or coconut oil Ingredients: 1 Lb ground bison (organic, wild)
2 Carrots, diced minutes. 2 Onions, chopped
2 Stalks celery, diced 4. Add the peas, carrots, celery, Italian spices 3 Stalks celery, chopped
1 Medium sized onion 5 Cloves garlic, chopped roughly ½ Cup red onion, chopped
1
/2 Cup green peas more minutes. 2 Tbsp dried basil 4 Cloves garlic, minced or sliced
(frozen or fresh from English peas) 5. 2 Tbsp dried parsley
1 Lb organic bison, ground vegetables for about 5 minutes, or until 4 Sprigs fresh thyme or rosemary 2 Tsp coconut oil
2 Cloves garlic cooked. 2 Lbs of wild venison, cut into cubes 1 Tbsp tamari
3 Tsp dried Italian herbs 6. 3 Cups bone broth 2 Tsp brown rice vinegar
1
/8 Tsp sea salt in a food processor with sea salt and 1
/2 Tsp sea salt Few drops of stevia, to taste
Black pepper black pepper until creamy. You can add 1
/8 Tsp black pepper 1 Tbsp toasted sesame oil
a spoonful of coconut oil to enhance
Directions: Serve with: Directions:
1. Preheat the oven to 350. 7. In a square baking dish, spread out the fresh mixed salad greens or kale salad 1. Chop the broccoli, onion, ginger
2. bison vegetable mixture. Spread the dressed with balsamic vinaigrette and garlic.
a small amount of water (1/4 cup of water 2. Heat the coconut oil in a large
top.
boil. Reduce the heat and steam for 5-10 8. Bake in the oven for 20-30 minutes, until Directions: onions, garlic and ginger for a few
1. Chop the vegetables. Add to the minutes.
cooked. bottom of a slow cooker. 3.
2. Add venison to the slow cooker. 5 minutes before adding the
Add the remaining ingredients on broccoli.
top of the venison. 4. Saute for another 5 minutes,
3. Cook on low for 7-8 hours. adding the tamari, brown rice
COCONUT THAI SOUP vinegar and stevia.
5. Remove from heat and drizzle
Ingredients: toasted sesame oil on top.
2 Onions, chopped
1 Cup of carrots, chopped Directions:
1 Cup of mushrooms, sliced 1. Heat coconut oil in a large pot.
4 Tsp of dried lemongrass 2.
or 3 lemongrass stalks, minced with lemongrass and ginger for 2 minutes.
2 Inch piece of ginger, sliced 3. Add coconut milk and broth. BALSAMIC VINAIGRETTE FOR MIXED GREENS OR KALE SALAD
4. Bring to a boil and then reduce to a
1 Can of full fat coconut milk simmer for 10 minutes. Ingredients: Directions:
4 Cups of bone broth 5. Add squash and tamari and simmer for 3 Tbsp balsamic vinegar Mix the dressing ingredients together
2 Cups of squash, cubed another 10-15 minutes. 3 Tbsp extra virgin olive oil until blended and creamy.
Few drops of stevia, to taste 6. Add the stevia to taste, along with lime 2 Tbsp Dijon mustard Serve over top of mixed greens
2 Tbs tamari Few drops stevia to taste or kale salad.
1 Lime, juiced 7. Serve and enjoy! 1
/8 Tsp sea salt
1
/2 Cup fresh cilantro, chopped
57 58

PEPPERLESS TACO SEASONING ARROZ CON POLLO

MEXICAN BISON SALAD THYME OREGANO SPICED
GARLICKY GREENS + SEARED FISH Ingredients: Ingredients:
Ingredients: Ingredients:
1
/2 Teaspoon Garlic Powder Olive oil
1 Lb organic bison, ground 2 Filets of wild,
1
/4 Teaspoon Onion Powder 1 Medium spanish onion - chopped
2 Tsp coconut oil or ghee 1
/2 Teaspoon Dried Oregano 4 Cloves garlic, minced
3 Cups mixed salad greens, Handful of fresh thyme, 1 1/2 Teaspoons Ground Cumin 2 Lbs boneless or bone-in
or shredded kale, or baby kale or 2 tsp dried thyme 1 Teaspoon Sea Salt Chicken Dark Meat
1
/2 Cup celery, diced Handful fresh oregano 1 Teaspoon Black Pepper 1 Cup short grain rice
1
/2 Cup radishes, sliced or 1 tsp dried oregano (may use medium grain,
1 Avocado, diced in cubes 2 Tsp coconut oil may NOT use long grain)
3 Cups greens of choice MARINARA SAUCE
1
/2 Tsp cumin
Optional: (kale, chard, collards, spinach, etc) 1 Tsp turmeric
Handful fresh cilantro, chopped 3 Cloves garlic, minced Ingredients: 1
/2 Tsp oregano
Handful fresh green onions, chopped 1
/2 Lemon, juiced
1
/3 Cup extra virgin olive oil 2 Cups gluten free / dairy free stock
Sea Salt to taste 1 Pinch saffron strands
Spices for the Bison: 1 Cup peas (optional)
2 Tsp White Pepper Directions: 3 Tablespoons fresh lemon juice
2 Tsp Cumin 1. Lightly heat a pan with coconut oil and 1 Tablespoon balsamic vinegar Directions:
1
/2 Tsp Coriander garlic for a few minutes. 2 Tablespoons red wine vinegar 1. Saute garlic and onions in olive oil
1
/2 Tsp Black Pepper 2. Add the greens and spices and saute for 1 Can (8 oz) Beets, undrained over moderate heat until beginning to
1 Tsp Garlic Powder a couple of minutes. brown. Remove from the pan.
1
/8 Tsp Sea Salt 3. Push the greens to the side of the pan. also) 2. Saute the chicken until brown on both
4. Add a little bit more coconut oil if 1 Can (15 oz) Pumpkin Puree sides. Remove from the pan as well.
Dressing: 1 Tsp coarse salt 3. Add the rice, garlic, onions, and spices
1-2 Limes, juiced juice over top. Fresh Black Pepper (cumin, turmeric, oregano) to the
Few drops of stevia (optional) 5. Cook for 5-10 minutes, until cooked.
1
/3 Cup chopped basil now empty pot. Stir to coat (about 2
2 Tbsp extra virgin olive oil minutes)
Pinch Cumin Directions: 4. Add the stock. Bring to a boil.
Pinch Sea Salt 1. Saute onion and garlic in oil until onion 5. Turn down to simmer and cover.
Pinch Black Pepper FAUX MASHED POTATOES is translucent and slightly brown. 6. Remove 2 tbsp of liquid and cover the
2. Add lemon juice and vinegars. Simmer saffron strands.
Directions: (CAULIFLOWER MASH) for 5 minutes. 7. Allow to steep for 2 minutes then add
1. Lightly heat a pan with the coconut Ingredients: 3. Stir in remaining ingredients. Simmer liquid back to pot.
oil and add the ground bison and for 5 minutes. 8. Add chicken on top but press down
spices. 1
/2 Cup of water 4. If sauce is too thick, add water to thin. into the ingredients underneath (so the
2. Saute for about 10 minutes, until the 2 Cloves of garlic Taste for seasoning. chicken is mostly/entirely submerged).
meat is cooked. 3 Tbsp olive oil 5. Serve hot over your favorite gluten-free 9. Simmer for about 30 minutes or
3. Wash and prepare the vegetables Sea salt pasta. until chicken is done. (Add optional
while the bison is cooking. ingredients with 10 minutes left if you
4. Mix together the dressing ingredients. Directions: want (if using frozen peas make sure
5. Allow the meat to cool down for a 1.
few minutes. Spread the salad greens 2. Place in a pot and simmer for 20-30 10. When done, raise the heat to high for
out on a plate or large bowl. Toss roughly three minutes. You want the
together with the celery, radishes, and 3. Remove from heat and mix in the oil and rice on the bottom of the pot to get
some dressing. sea salt, blending together in a food nice and crunchy brown.
6. Place the bison and avocado on top. processor or blender until creamy. Do not
Sprinkle cilantro and green onions on heat oil- it damages the oil!
top.
59 60

CHICKEN ALFREDO SHRIMP STOCK LIVER DUMPLING SOUP

Ingredients: 8. Heat the 6 Tbsp of olive oil over medium
16 oz Gluten Free Pasta Ingredients: Ingredients:
1 Lb asparagus 4 oz small dried shrimp 1
/2 Lb grass-fed liver
1 Medium onion, chopped Add the almond (hemp/rice) milk while 1 Tablespoon shrimp paste (optional)
1 /2 Lbs of boneless chicken
1 continuing to stir. 6 Tablespoons ghee and/or coconut oil 1 Egg, lightly beaten
cut into 1 inch pieces 9. 1 Cup dry white wine ¼ Cup melted ghee
12 oz jar un-marinated pan and add the artichoke hearts and 1
/4 Cup rice vinegar Grated rind of 1 lemon
artichoke hearts olives. Allow the sauce to thicken, stirring 1 Carrot, peeled and coarsely chopped
8oz sliced black olives occasionally. Add the asparagus when 1 Celery stalk, coarsely chopped
6 Tbsp olive oil 5-6 Cloves garlic, coarsely chopped 2 Cloves garlic, peeled and mashed
thickening before the pasta is done, 3 Small pieces lemon zest 1 Tsp salt
(any blend should work) remove from heat until pasta is done Several sprigs fresh thyme, tied 1
/2 Tsp black pepper
2 Cups almond milk (you’ll need to reheat it once the pasta is together 6 Cups beef stock
(you could also use hemp or rice milk ready). Any shrimp or crab shells Chives, chopped (optional)
but rice milk will take longer to thicken) 10. Serve over pasta. you’ve saved in the freezer
(optional) Directions:
Directions: 1. Rinse the liver and be sure to remove
1. Wash the asparagus making sure to Directions: any veins.
rinse any sand from the tips. Cut STEAK TARTARE 1. Heat oil in a large stainless steel pot. 2. Place the liver in a food processor and
(and discard) the woody part off the Add dried whole shrimp (and optional pulse a few times to grind.
bottom of the asparagus (about 2”) Ingredients: shrimp shells) and saute for several 3.
and then cut into roughly 2” pieces 1 Lb grass-fed ground sirloin minutes over medium-high heat, ghee.
keeping the tips separate. stirring constantly. 4. After about 20 minutes pour the
2. Chop the onion. 2. Add wine/vermouth and optional
3. Set a pot of water to boil for the 1
/4 shrimp paste if using and bring to a processor with the liver.
pasta. (When it comes to a boil add 3 Tablespoons mustard of choice rapid boil. 5. Add all other ingredients except for
the pasta and cook until al dente – I 2 Egg yolks 3. Add cold water and vinegar, then the beef stock.
usually start testing around 6 minutes (for best results use fresh eggs from a farm bring back up to a boil and skim off 6. Process until well mixed.
or neighbor) any foam that rises to the top. 7. Remove the mix from the food
cooking times are correct on the Sea Salt and White Pepper 4. Add remaining ingredients, reduce processor and form into 6 large or 12
package! I would try to start the pasta heat, cover and simmer for 2-3 hours small balls. In the meantime, add beef
about the time the chicken was done Condiments to serve with: (you can get away with 2 hours if you stock to a stainless steel pot and bring
browning) used the paste). to a boil.
4. 5. When stock is complete, strain into 8. Gently place the dumplings into the
beginning to brown. Remove and set 1 Cup small capers, drained, rinsed storage containers for the refrigerator boiling stock.
aside. and dried with paper towels or freezer, reserving the contents of 9. Reduce the heat and simmer for 10-15
5. Set a second smaller pot of water to
1
/2 Cup softened ghee the strainer. minutes.
boil for the asparagus. 6. When the strainer contents have 10. Serve by placing 1 or more dumplings
6. Directions: cooled, pick out the cooked shrimp into individual soup bowls and then
pan until browned. Remove and set 1. Chop beef and mix with egg yolks, onion, pieces. They may be used to make ladle some of the beef stock over
aside. and parsley and season to taste. homemade shrimp butter or your own them.
7. Boil the asparagus stalks for six 2. Form into a mound on a platter. homemade fermented paste. You 11. Garnish with chopped chives and/or
minutes and the tips for four minutes 3. Serve with chopped egg, chopped onion, can even freeze these shrimps until parsley (optional).
(add them to the pot 2 minutes after capers, mustard and butter. you’re ready to make these additional
the stalks) but want to time them to recipes!

sauce thickens below.)

61 62

KOREAN BEEF BULGOGI HEALTHY HAMBURGER HELPER

Ingredients:
D E SS E RT S
Ingredients:
1 Flank steak 1 Lb grass-fed beef or other ground meat
(other cuts of meat could also be 2 Tablespoons coconut oil or ghee
used such as sirloin, ribeye) 1 Large onion, chopped
1
/2 Cup tamari 2 Medium sweet potatoes or yams,
BANANA SUPER BITES CAROB HAZELNUT
2 Tbsp toasted sesame oil peeled and cubed Ingredients:
CHIA PUDDING
2-3 Cloves garlic, minced 2 Large, ripe bananas, well mashed
1 Inch of fresh ginger, peeled
and grated on a microplane 1 Tsp pure vanilla extract Ingredients:
6 Large leaves chard, kale, spinach 1
/4 Cup coconut oil, softened 1
/2 Cup raw hazelnuts,
6 Cloves garlic, peeled and mashed or other greens, chopped (not completely melted) soaked for about 8hrs
2 Tsp sesame seeds (about two cups measured chopped) 2 Cups almond meal (or any other nut of your choice)
2 Tbsps rice vinegar
Pinch of stevia (ground almonds) 1 Cup water
Directions: 1
/3 1
/4 Cup raw carob powder
4 Tablespoons coconut oil, divided 1. Chop onions, sweet potato or yam (or & unsweetened 1
/4 Cup soft pitted dates
1 Medium sweet onion, thinly sliced carrots) and mince garlic. 1 Tsp cinnamon 1
/2 Vanilla bean
4 Green onions, chopped 2. 1
/8 Tsp sea salt or 1 tsp pure vanilla extract
lightly browned. Or you can saute until 1 Tsp baking powder Pinch Himalayan crystal salt
Directions: they are caramelized if you would like 1
/3 Cup raisins or Celtic sea salt
1. Using a very sharp and heavy knife, 3. Add sweet potatoes (or carrots) and 1
/2 3 Tbsp chia seeds, black or white
garlic and saute for about 5 minutes.
possible across the grain and on the 4. Make room in the center of the pan Directions: Directions:
diagonal. (This will be easier if the and plop in the hamburger. Brown the 1. Preheat oven to 350. 1. Blend the hazelnuts with 1 cup water.
meet is partially frozen.) hamburger. 2. Combine the bananas, vanilla, and 2. Strain the liquid through a nut milk bag.
2. Mix other ingredients and marinate 5. Meanwhile, cut up the greens (I have coconut oil. 3. Blend the hazelnut milk with the carob
beef in the mixture, refrigerated, for chard here). 3. powder, dates, vanilla and salt. Pour in a
several hours or overnight. 6. Once ground beef is (mostly) browned, shredded coconut, cinnamon, sea big bowl.
3. After marinating is complete – you can
fold or “ribbon” the strips and stick salt and baking powder. 4. Slowly add the chia seeds, stirring with a
until the sweet potatoes are soft enough 4. Combine the dry and wet whisk.
them on skewers, making four to six for your taste. ingredients. 5. Let stand for about 10 minutes, stirring
brochettes, if you’re going to cook the 7. Add the chard to the pan once sweet 5. Fold in the raisins and seeds. occasionally.
meat on a barbecue or grill. See below potatoes are cooked. Only cook the 6. Lightly oil a baking sheet with 6. Best to refrigerate overnight but can
for stove top directions. hash 5 minutes or less with the chard in coconut oil. Drop spoonfuls of the be eaten after sitting 20 minutes in the
4. In a heavy cast iron or green ceramic it, you don’t want to overcook it. batter onto the baking sheet. fridge..
pan, heat 2 tablespoons of coconut 8. You’re done! And leftovers are yummy 7. Bake for 12-15 minutes, until
oil and fry the sweet onions until and easy to heat up too! desired consistency.
browned. Then add the green onions
and fry for an additional 5 minutes.
5. Remove all onions from the pan, but
leave any browned bits in the pan. ENERGY DATE TRUFFLES
Add 2 tablespoons of coconut oil and
Ingredients: Directions:
start frying the beef in batches, 1-2
1 Cup of dates 1. Combine all ingredients (except shredded
minutes per side. 1
/4 Cup walnuts coconut) in food processor, mold into
6. Serve over white rice and serve with 1
/4 desired shape.
kimchi, pickled ginger or ginger
Pinch sea salt 2. Roll in shredded coconut.
carrots. 1
/2 Cup shredded coconut
63 64

ALMOND FLOUR CHOCOLATE COCONUT STRAWBERRY

CHIP COOKIES CUPCAKES
Ingredients:
HELPFUL SUGGESTIONS FOR
Ingredients:
1
/3 SUBSTITUTIONS FOR YOUR OWN RECIPES:
1
/2 Tsp baking powder 3 Tbs coconut oil
1
/8 Tsp sea salt 3 Tbsp maple syrup
1 Tsp vanilla
1
/4 Tsp baking soda
1
/3 Cup maple syrup Pinch sea salt
/3 Cup coconut oil, softened 2 Eggs

=
1

1
/2 Cup extra dark chocolate chips
1
/3 Cup almond milk
White Potatoes Sweet Potatoes
1
/2 Cup walnuts (optional)
1 Egg (optional) Icing:
2 Tbsp coconut oil
/2 Cup dates
=
1
Directions: Mushrooms
1
/3 Cup water (add gradually to thin out) Eggplant
1. Preheat oven to 350.
2. 2 Cups fresh strawberries, sliced
and baking powder.

=
3. Combine the coconut oil, egg, maple Directions:
syrup and vanilla. 1. Preheat oven to 350. Bell Peppers
4. Stir the wet and dry ingredients 2. Beat together the eggs, maple syrup,
together. Fold in the chocolate chips
3.
and walnuts.
5. Bake for 7-12 minutes.
4.
and sea salt. Tomatoes =
5. Bake for about 20 minutes. Prepare
icing while they are baking.
6. Allow cupcakes to cool, spread
icing over and add some fresh
Paprika
= Black Pepper
strawberries!

MINT CHOCOLATE ICE CREAM

Ingredients: Directions:
1 Ripe avocado 1. Scoop out avocado, place in a high
1 Ripe banana powered blender with banana,
(frozen is best) peppermint and lipid.
1
/4 Cup coconut butter 2. Blend until smooth. Add sweetener.
or coconut oil Taste and add more sweetener if
Few drops of stevia (to taste) desired.
1 Tsp peppermint extract 3. Place in a bowl and mix in the
1
/4 Cup extra dark chocolate chunks chocolate chips.
or cacao nibs 4. Set bowl in the freezer. Check on the
mixture after an hour and stir. Place in
the freezer until set.