7 day

r e b o o t

cookbook
by

Dr. Pedram Shojai, OMD

CONTENTS
Designed
by
ADAM GARFIO

2016, Vital Origins, LLC

All Rights Reserved.
well.org
theurbanmonk.com

LUNCH BOWLS
Components of a Lunch
How to Prep
Choosing Vegetables
Choosing a Protein
Choosing a Dressing

01
02
04
05
06

RECIPES
Prepping Protein
Smoothies
Breakfast
Homemade Goods
Small Meals
Large Meals
Desserts

07
15
26
35
44
58
87

01

02
PREPPING VEGGIES:

Lunch Bowls
THE COMPO N E N TS O F A LU N C H :
lean, healthy, sustainable and ethical protein
vegetables
seasoning, spice, dressing and/or sauce
PREPA RAT IO N S
Prepare all of the ingredients for your lunches on Sundays and Wednesdays.
On Sundays, you will prepare ingredients for lunch for Monday, Tuesday and Wednesday. On Wednesdays, you will prepare ingredients for
lunch for Thursday and Friday. If you find yourself with leftovers-- you can
use these ingredients for lunches and/or snacks on the weekend. Allow
yourself 2 hours to prepare the ingredients.
If you have a really busy schedule and dont cook much, preparing lunch
ingredients on Sundays and Wednesdays is the best way to ensure that
you will have healthy meals to eat in the middle of the day.
Alternatively, if you do make dinner in the evenings, you can prepare
some extra servings of your meal to have leftover for lunch the following
day.

1. Choose the vegetables that you like and want to use for the week,
including at least 1 type of leafy green.
For example: 1 cucumber, 2 red peppers, 1 bunch of radishes, 1
small box of cherry tomatoes, 1 box of mixed salad greens, 1 bunch
of kale, 3 avocados, 1 bag of sunflower sprouts.
2. Wash and dry vegetables.
3. Chop into pieces of preferred size.
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 lightly for a few minutes. Remove from heat
and allow to cool.
5. Place vegetables in different containers and store in the refrigerator.
You will need a different container for each type of vegetable.
FOR SALAD GREENS, SPROUTS, AND HERBS THESE VEGETABLES WILL
WILT IF THEY ARE TOO WET.
1. It is best to purchase salad greens that are pre-washed to avoid wilting and to sustain shelf life.
2. To keep fresh herbs for longer, make sure they are completely dry
before chopping and storing in containers in the refrigerator.
3. To keep sprouts for longer- never wash them until right before eating, or before you put lunch together (its ok to rinse them off a few
hours before you eat lunch).
PREPPING PROTEIN:
1. Choose the proteins that you want to have for lunch.

03

04

2. Follow instructions for preparing the different proteins.

PREPPING DRESSINGS & SAUCES:
1. Choose the dressings and sauces that you want to use for the week.
2. Prepare batches of the dressings/sauces that you want to use repeatedly during the week. You can double or triple the recipe to
have a larger quantity of a dressing or sauce.
3. Store in containers in the refrigerator.

C H O O S E V E G E TA B L E S
FRESH RAW

ROASTED VEGGIES

STEAMED LIGHTLY

Cucumber

Sweet Potato

Kale

Mixed Salad Greens

Squash

Spinach

Kale

Zucchini

Zucchini

Red peppers

Red peppers

Green Beans

Carrots

Red Onion

Snowpeas

Radishes

Garlic

Snappeas

Baby Spinach

Sundried Tomatoes

Broccoli

Fennel

Olives

Cauliflower

Cherry Tomatoes

Artichokes

Avocado
Celery
Beets (grated or sliced
finely)
Sunflower Sprouts
Peashoot Sprouts
Red Peppers
Tomatoes

05

06

CHOOSE PROTEIN
ANIMAL

NUTS/SEEDS

1 Organic Chicken Breast

Pumpkin seeds

1 Filet of Wild/Sustainably
Caught Salmon, Trout, or
Other Type of Fish

Sunflower seeds

1 serving of wild or
Sustainably/Ethically/
Organic Raised Meat

Hemp Seeds

1 Can of Ethical/
Sustainable Tuna

Sesame Seeds

Almonds
Walnuts
Pecans
Pinenuts

CHOOSE DRESSING
Hemp Oil or Flax Oil
Dressing
Balsamic Vinaigrette
Simple Lemon
Tahini Lemon
Simple Sesame and
Tamari
Fresh Herbs, Olive Oil
and Lemon
Lime Cumin Vinaigrette

07

Prepping Protein

Prepping Protein

Simple Chicken
Salad

Simple Tuna
Salad

S er ve s 1 / / P r e p Tim e : 30 m in

Se rv e s 1 / / P re p Ti me : 10 mi n

INGREDIENTS

PREPARATION

1 organic chicken breast

handful fresh chives or
green onions, chopped
handful fresh parsley,
chopped
2 tsp dijon mustard
1 Tbsp olive oil
sea salt to taste
1 Tbsp apple cider vinegar
ground black pepper to
taste

PREPARATION

1. Bring a small pot of water to a boil.

2. Add the chicken and simmer for about
10 minutes. You can cut into the piece of
chicken to make sure that it is cooked
thoroughly.
3. While the chicken is cooking, mix together
the mustard, olive oil, sea salt, vinegar,
and black pepper. Chop the chives/green
onions and parsley.
4. Remove the chicken from heat and cool
under cold water. Chop into small pieces.
5. Mix everything together.

1. Chop the celery, carrots, sundried tomatoes and olives.

2. Combine all of the ingredients in a bowl
and mix.

08

INGREDIENTS
1 can sustainable/ethical
tuna
1/8 cup celery, chopped
finely
1/8 cup carrots, grated/
shredded
2 tsp dijon mustard
2 tsp apple cider vinegar
14 cup black olives,
chopped (optional)
14 cup sundried tomatoes,
chopped (optional)
sea salt to taste

09

Prepping Protein

Grilled or Roasted
Fish
S er ve s 1 / / P r e p Tim e : 2 5 m in

INGREDIENTS
12 lemon, juiced
2 tsp high heat cooking
oil, melted (ghee or
coconut oil)
1 filet of fish of choice
1/8 tsp sea salt
optional:
1 tsp dried Italian herbs
(rosemary, parsley,
oregano)

PREPARATION

1. Preheat oven to 350. Or, if using grill,

preheat grill for 5 minutes.
2. Mix together the lemon juice, oil, sea salt
and herbs. Sprinkle over top of the fish.
3. Roast or bake for 10-12 minutes, depending
on the size of fish.

Prepping Protein

12

Grilled or Roasted
Chicken
Se rv e s 1 / / P re p Ti me : 3 0 mi n

PREPARATION

INGREDIENTS

1. Preheat oven to 350. Or, if using grill,

preheat grill for 5 minutes.

1 organic chicken breast

2. Place the chicken on a baking dish and put

oil, sea salt and pepper on top.

black pepper

3. Roast or bake for approximately 15 minutes,

or until cooked through.

1/8 tsp sea salt

2 tsp high heat cooking oil,

melted (ghee or coconut
oil)

13

Prepping Protein

Hard Boiled Eggs

P rep T i me : 25 m in

INGREDIENTS
organic, free range,
local eggs
water

PREPARATION

1. Bring a small pot of water to a boil.

2. Carefully add the eggs into the water. You
can use a spoon to place them into the pot,
so that they dont splash.
3. If the eggs were cold and right out of the
refrigerator, boil for 13 minutes. If the eggs
were room temperature, boil for 11 minutes.
4. Remove eggs from the pot and run under
cold water for a few minutes to cool 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 in the
refrigerator and then peel them when you
are ready to use them.

15

Smoothies

Smoothies

Basic Smoothie
Recipe

Coconut Hemp Bliss

Smoothie

S er ve s 1 / / P r e p Tim e : 5 m in

Se rv e s 1 / / P re p Ti me : 5 mi n

INGREDIENTS

Hemp seeds are really powerful stuff. They

possess an excellent 3:1 ratio of omega-3
and omega-6 fatty acids, which promotes
cardiovascular health. Theyre high in gamma
linolenic acid (GLA), an essential omega-6 fatty
acid that has been proven to naturally balance
hormones. Hemp seeds are considered the
perfect protein, because they contain all 20
amino acids, 9 of which our bodies cannot
produce. Lastly, they are rich in soluble and unsoluble fiber that naturally cleanses the colon
and reduces sugar cravings.

1 cup liquid (almond

milk or other dairy free
milk, coconut water,
coconut milk)
1 cup low glycemic fruit
(blueberries, strawberries,
raspberries, cherries,
raspberries)
1 cup leafy green
vegetables (spinach,
romaine lettuce, kale,
chard)
1 piece of sweeter fruit
(pear, apple)

PREPARATION

2 - 3 Tbsp protein (nut

butter, hemp seeds,
seed butter, cashews,
walnuts, pecans)

1. Blend all ingredients together until

smooth and creamy.
2. Enjoy.

Superfoods of Choice
(you choose):
12 tsp spirulina
1 tsp bee pollen
1 tsp maca
Handful of goji berries
2 tsp raw cacao powder

PREPARATION

1. Blend all ingredients together until smooth

and creamy.
2. Enjoy.

16

INGREDIENTS
2 cups coconut water
1 pear
1 cup kale or spinach
2 Tbsp hemp seeds

Smoothies

18

Ginger Apple Green

Smoothie
Se rv e s 1 / / P re p Ti me : 5 mi n

Ginger has a long standing tradition of being

very effective in alleviating symptoms of
gastrointestinal distress. In herbal medicine,
ginger is regarded as an excellent carminative
(a substance which promotes the elimination
of intestinal gas) and intestinal spasmolytic
(a substance which relaxes and soothes the
intestinal tract). Modern scientific research has
revealed that ginger possesses numerous
therapeutic properties including antioxidant
effects, an ability to inhibit the formation of
inflammatory compounds, and direct antiinflammatory effects.
PREPARATION

1. Blend all ingredients together until smooth

and creamy.
2. Enjoy.

INGREDIENTS
1 apple
1 2 cups baby spinach
1 inch piece of ginger root
1 cup liquid (almond milk
or other dairy free milk,
coconut water, coconut
milk)
14 cup raw cashews

Smoothies

20

Strawberry Goji
Smoothie
Se rv e s 1 / / P re p Ti me : 5 mi n

Goji berries are high in vitamin C and fiber, and

low in calories. They are also a good source
of iron and vitamin A. One serving of about
four ounces of goji berries provides nearly 10
percent of the suggested amount of dietary
protein - a surprising amount for a fruit.
The complex carbohydrates that make goji
berries so yummy raise blood sugar slowly, so
you wont experience a sugar crash afterwards.

PREPARATION

1. Blend all ingredients together until smooth

and creamy.
2. Enjoy.

INGREDIENTS
2 cups almond milk
1 cup strawberries, fresh
or frozen
1/4 cup goji berries
1 cup spinach or kale,
chopped
3 tsp chia seeds (for extra
fiber and protein)

21

Smoothies

Cinnamon Coconut
Smoothie
S er ve s 1 / / P r e p Tim e : 5 m in

INGREDIENTS
1 cup kale (or spinach)
1-2 cups almond milk
or coconut milk (or
combination of both)
14 cup cashews, almonds
or hempseeds
12 tsp cinnamon
Toppings (optional):
1/8 cup organic raisins
1 Tbsp shredded coconut

Cinnamon is a miracle spice with crazy healing

properties. It can control blood sugar levels,
reduce risk of heart disease, and even boost
brain function. When purchasing, make sure to
get Ceylon cinnamon, or stick to small doses (no
more than 0.5-2 teaspoons a day) if youre using
the Cassia variety as you run the risk of liver
damage by using too much.
PREPARATION

1. Place kale and milk in the blender. Blend

until smooth and green.
2. Add remaining ingredients and blend up.

Smoothies

24

Green Cherry
Smoothie
Se rv e s 1 / / P re p Ti me : 5 mi n

Have you tried an avocado in your smoothie?

They lend an amazing amount of creaminess
to the recipe, and are especially helpful if
youre dairy-free. It also turns out that avocados
can boost nutrition absorption. Not only are
avocados a naturally nutrient-dense food
brimming with fiber, folate, and vitamin K, the
healthy fats in avocados make it easier for
the body to absorb all the other good stuff in
smoothies like vitamins A, C, and K to name a
few.
PREPARATION

1. Blend all ingredients together until smooth

and creamy.
2. Enjoy.

INGREDIENTS
1 pear, cut in chunks
1 cup fresh or frozen
cherries
1 cup coconut water
1 cup spinach or kale
leaves
1 small avocado
A few drops of stevia, if
desired

Breakfast

26

Frittata
Se rv e s 1-2 / / P re p Ti me : 3 0 mi n

The word frittata roughly translates to fried

in Italian. A frittata is an egg-based Italian dish
that is very similar to an omelet or a crust-less
quiche. Unlike other egg-based breakfasts,
which are needy and require constant
monitoring, the frittata is just mixed together,
placed in the oven, and forgotten while you get
ready for the day. You can enrich the dish with
additional ingredients such as meats, cheeses,
vegetables or pasta. In the efforts of eating
clean, we have omitted cheese from this recipe.

INGREDIENTS
3 organic, pasture raised
eggs
1/3 cup almond or rice
milk
1 cup spinach, chopped
1/3 cup red pepper,
chopped
14 cup onion or green
onions, chopped
1/8 tsp sea salt

PREPARATION

1. Preheat oven to 350.

2. Beat the eggs until fluffy in a bowl. Fold in
the nut milk and vegetables.
3. Pour into a lightly oiled small baking dish.
4. Bake for 15-20 minutes, or until firm to
touch.

1 tsp dried Italian herbs

(basil, oregano, thyme)
1 tsp coconut oil or ghee
(clarified butter)

27

Breakfast

Breakfast

SuperFood Trailmix
S er ve s 2 / / P r e p Tim e : 3 m in

INGREDIENTS
1/3 cup cacao nibs
1/3 cup goji berries
1/3 cup hemp seeds
1/3 cup pumpkin seeds
1/3 cup walnuts

Did you know that the idea of trail mixes stems

from ancient nomadic tribes? They used to mix
up dried berries, fruits, nuts and meats together.
Of course it wasnt called Trail Mix back then,
but nevertheless, it was just that. Trail mix was,
and still is high in energy, needs no specialized
storage, and does not require cooking prior to
consumption.

1 cup coconut flakes,

unsweetened

PREPARATION

1. Mix all ingredients together.

2. Enjoy.
3. Store the remaining mix in an air tight
container to munch on at a later time.

28

Berry Chia Pudding

with Hemp Milk
Se rv e s 4 / / P re p Ti me : 16 hrs

Chia seeds are great. They absorb 10 times

their weight in water, forming a bulky gel. This
can help you in two ways: the chia gel can aid
your diet by making your stomach feel ful as
well as helping to hydrate the body. Chia seeds
are also the richest plant source of Omega-3
(the vital fats that protect against inflammation
such as arthritisand heart disease). Just so
you know, they contain more Omega-3 than
salmon!

INGREDIENTS

PREPARATION

Pinch of Himalayan
crystal salt or Celtic sea
salt

1. To make 4 cups of hemp milk: blend 1 13

cup shelled hemp seeds with 4 cups water.
2. In a large Mason jar or bowl combine chia
seeds with hemp milk and stir vigorously
with a fork for a minute or so. Refrigerate
overnight.
3. In the morning, blend all of the ingredients
in a high-speed blender.

4 cups freshly made hemp

milk or other nut/seed
milk of choice
2/3 cup chia seeds
3 cups berries
A few drops of stevia to
taste
1/2 vanilla bean or 1-2 tsp
pure vanilla extract

29

Breakfast

Sweet Potato
Almond Muffins

S er ve s 2 - 4 // P r e p Tim e : 35 m in

INGREDIENTS
2 egg or 4 Tbsp ground
flax seeds mixed with 6
Tbsp water (Vegan)
1/2 cup pumpkin puree or
mashed sweet potato
1/4 cup coconut oil

Many people think about sweet potatoes as being

nothing more than plain old potatoes that can
tweak our taste buds with some extra flavor. Yet,
they are much more. They are high in vitamin B6,
high in carotenoids, are a good source of vitamin
C, and also contain vitamin D, iron, magnesium,
potassium. Best of all they are versatile!

1 tsp vanilla
2 cups almond flour
1/2 tsp baking soda
1/8 tsp sea salt
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp cloves
1/2 tsp ginger
Sweetener Options
(choose one):
2 Tbsp maple syrup
A few drops of stevia
3 Tbsp coconut sugar
1 banana, mashed
Optional:
Pumpkin seeds or
sunflower seeds
Blueberries or sliced apple

PREPARATION

1. Preheat oven to 350.

2. Mix together the wet ingredients. Add in the
dry ingredients.
3. OPTIONAL: Top with pumpkin seeds or
sunflower seeds as well as apple slices or
berries.
4. Bake in mini muffin tins for 15-20 minutes, or
until firm.

Breakfast

32

Coconut Flour
Blueberry Muffins
Se rv e s 2-4 / / P re p Ti me : 3 0 mi n

Coconut flour isnt just for those who have a

sensitivity to gluten. With 5 grams of fiber per
tablespoon, coconut flour has far more of this
indigestible carbohydrate than whole-grain
flour, which has 0.8 gram per tablespoon,
or white flour, which has just 0.2 gram per
tablespoon. Much of this fiber is the insoluble
type, which adds bulk to your stool, helps you
feel full, deters constipation and enhances
colon health.
PREPARATION

1. Preheat oven to 350.

2. Mix together the dry ingredients. Add in the
wet ingredients. Fold in the blueberries.
3. Scoop the batter into small mini muffin tins,
with liners.
4. Bake for 12 minutes or until solidified. You
can bake a few minutes longer if you prefer
them more well done.

INGREDIENTS
1/3 cup coconut flour
2 Tbsp arrowroot powder
1/2 tsp baking powder
Pinch of sea salt
3 eggs
3 Tbsp melted coconut oil
or ghee (clarified butter)
2 Tbsp almond milk (or
other dairy free milk)
1 cup blueberries
Sweetener Options
(choose one):
2 Tbsp maple syrup
A few drops of stevia
3 Tbsp coconut sugar
1 banana, mashed

33

Breakfast

Poached Eggs with

Greens
S er ve s 1 / / P r e p Tim e : 30 m in

INGREDIENTS
1-2 cups water
2 organic, pasture
raised eggs
1 cup green beans
1 cup sweet potato, sliced
thinly in round discs
1 tsp ghee (clarified butter)
or coconut oil
sprinkle of sunflower
seeds and pumpkin seeds
sea salt

Poached eggs are cooked in boiling water, or at 212

degrees Fahrenheit. Baked, scrambled and fried eggs
cook at higher temperatures. For example, a skillet can
easily reach 400 degrees during the frying process.
High-temperature cooking, especially frying, produces
toxic compounds known as advanced glycation end
products, or AGEs. Some of these toxins adhere to
bodily tissues and oxidize them. This is why poaching
or boiling eggs, is the cleanest method of preparation.

PREPARATION

1. Preheat the oven to 375. Slice the sweet potato

into thin discs and spread out on a baking sheet

and toss together with some ghee or coconut oil.

2. Roast the sweet potatoes for 10-15 minutes, until

soft.

3. While the sweet potatoes are cooking, prepare

the eggs. Boil 1-2 cups of water, add a little bit

of vinegar to the water (optional) and crack two
eggs in the boiling water.

4. Allow eggs to poach for 1 minute (the longer you

leave the eggs in, the harder the yolk will be).

5. Carefully scoop the eggs out of the water. Keep

the heat on the water and add the greenbeans
to the pot. Blanch for 1 minute and then remove
from heat.

6. Place all ingredients on a plate and sprinkle some

sunflower seeds and pumpkin seeds on top. Add
a pinch of sea salt to taste.

35

Homemade Goods

Homemade
Almond Milk
P rep T i me : 1 6 hr s

INGREDIENTS
1 cup almonds soaked
overnight
3 cups water
A nut milk bag or
cheesecloth
Optional:

Almond milk is great for several reasons: it helps

with weight management, it keeps your heart
healthy (no cholesterol or saturated fat), it keeps
your bones strong (calcium and vitamin D), it
keeps your skin glowing (vitamin E), it barely
impacts your blood sugar, it contributes to muscle
strength and healing (B vitamins), and it keeps
your digestion in check with fiber.

A few drops of stevia

1 tsp vanilla extract
Spices: cinnamon,
cardamom, powdered
ginger
2 - 3 dates

PREPARATION

1. Soak the almonds overnight in a bowl of

water, so that they are covered completely.
2. In the morning strain the liquid off of the
almonds.
3. Blend together with 3 cups of fresh water in
a high speed blender (Vitamix or Blendtec).
4. Strain through a nutmilk bag or cheesecloth.
Save the almond pulp to use in baking (as
almond flour).
5. This will keep for 3-4 days.

Homemade Goods

38

Sunflower Seed
Hummus
P re p Ti me : 6 hrs

If you have never had hummus, youre missing

out. This special curated recipe includes
sunflower seeds as the main nut. Sunflower
seeds provide a rich source of vitamins E and
B-1, as well as copper. Enjoy with some fresh
vegetables!
PREPARATION

1. After the sunflower seeds have soaked for

4-6 hours, they will expand in size. Rinse
them off in fresh water.
2. In a food processor blend together the
sunflower seeds, tahini, sea salt, olive oil,
and parsley. You can add a few spoonfuls of
water to thin out to desired consistency.

INGREDIENTS
12 cup sunflower seeds,
soaked for 4-6 hours
1 small clove garlic
3 Tbsp tahini (sesame
butter)
1/8 tsp sea salt
3 Tbsp extra virgin olive
oil
A handful fresh parsley
Water if needed

39

Homemade Goods

Cashew Cheese
P rep T i me : 27 hr s

INGREDIENTS
1 12 cups plain cashew
nuts (not roasted or salted)
1/4 to 1/3 cup water
2 teaspoons freshly
squeezed lemon juice
2 cloves garlic, finely
minced
1/2 teaspoon fine sea salt
freshly ground pepper

This homemade cashew cheese recipe will yield

about 1 1/2 cups worth of vegan cheese!
PREPARATION

1. Place the nuts in a salad bowl, cover with

fresh water, and let stand for 2 hours.
2. Drain the nuts and place them in the bowl
of a food processor or blender. Add 1/4 cup
water and the rest of the ingredients. Mix
until pured.
3. Add a little more water and blend again to
adjust the consistency, if necessary. The
cheese will get a little more solid as it sets.
4. Transfer to a bowl, cover, and let stand
somewhere cool for 24 hours before placing
in the fridge, where it will keep for another 5
days.

Homemade Goods

42

Balsamic
Vinaigrette
P re p Ti me : 3 mi n

Made from grapes, balsamic vinegar is known

for its rich flavor and velvety black color. Much
like wine, its fermented in wooden barrels.
The longer its aged, the more intense the
taste. The thicker and more intense the flavor
becomes, the less you need to use to provide a
palate boost. Balsamic vinegar offers a number
of health benefits, despite how little you need
of it. It normalizes blood pressure, stabilizes
cholesterol levels, and balances blood sugar
levels.
PREPARATION

1. Mix the dressing ingredients together until

blended and creamy.
2. Serve over top of mixed greens or kale
salad.

INGREDIENTS
3 Tbsp balsamic vinegar
3 Tbsp extra virgin olive
oil
2 Tbsp Dijon mustard
few drops stevia to taste
1/8 tsp sea salt

Small Meals

44

Dill PAte Lettuce

Wraps
Se rv e s 1-2 / / P re p Ti me : 8 hrs

The glorious hemp seed with its amazing

health benefits strikes again! Though, theyre
not alone since this dish is star-studded with
tons of super healthy ingredients. Dill boosts
your immune system, digestive health, and is
also anti-inflammatory. Celery lowers blood
pressure, reduces the risk of cancer and
prevents age-related degeneration of vision.
*You will need a food processor for this recipe,
because basic blenders wont be able to
smooth out all of the pate ingredients.

INGREDIENTS
Dill Pate Ingredients:
14 cup hemp seeds
12 cup sunflower seeds,
soaked for 8 hours
1/3 cup chopped celery
1/2 cup grated carrot
2 scallions, chopped
12 cup dill
14 tsp sea salt

PREPARATION

1. Pate: blend all ingredients in a food

processor until you have a smooth texture.
2. To make a wrap: take a lettuce leaf,
spread some dill pate and arrange all the
vegetables on top.
3. Roll tightly and enjoy!

1 Tbsp lemon juice, more

to taste
Vegetables:
Butter or Boston lettuce
leaves
Sprouts of choice: broccoli,
red clover, pea shoots,
sunflower greens .
Red and yellow bell
peppers, cut into long
strips
Cucumber, cut into long
strips

Small Meals

46

Cabbage Slaw
Se rv e s 4 / / P re p Ti me : 10 mi n

Cruciferous vegetables like cabbage, kale and

broccoli are notorious for being chock-full of
beneficial nutrients. If you want to improve your
diet, cruciferous vegetables should be at the
very top of your grocery list.
Eating a half-cup of cooked cabbage provides
47% of your vitamin C needs for the day. It also
provides 102% of vitamin K, 8% of manganese,
6% of folate, and lesser amounts of vitamin
B-6, calcium, potassium and thiamin. Cabbage
also contains the antioxidants: choline, betacarotene, lutein and zeaxanthin as well as the
flavonoids kaempferol, quercetin, and apigenin.
A key thing to note is that red cabbage tends to
contain more of these compounds than green
cabbage.
PREPARATION

1. Mix the dressing ingredients together.

2. Toss the vegetables and dressing together.
3. Top with nuts or seeds.

INGREDIENTS
2 cups purple cabbage,
chopped finely
1 cup carrots, shredded
1 cup cucumbers, cut in
slices
Dressing:
3 Tbsp apple cider vinegar
2 Tbsp olive oil
1/8 tsp sea salt
2 tsp whole grain dijon
mustard
Topping:
12 cup nuts or seeds of
choice

Small Meals

48

Cauliflower Mash
Se rv e s 1-2 / / P re p Ti me : 4 5 mi n

This awesome mashed potato substitute can

be quite the surprise. The fun thing about
cauliflower is it can absorb flavor easily so
you can use your favorite seasoning or herb
to upgrade the dish. It tastes amazing and
is extremely nutritious. Cauliflower is an
excellent source of vitamin C, vitamin K, folate,
pantothenic acid, and vitamin B6. You also get a
good source of choline, dietary fiber, omega-3
fatty acids, manganese, phosphorus, and biotin.
As you can see, cauliflower packs quite the
punch.
PREPARATION

1. Chop cauliflower into florets.

2. Place in a pot and simmer for 20-30
minutes, until the cauliflower is soft.
3. Remove from heat and mix in the oil and
sea salt, blending together in a food
processor or blender until creamy. Do not
heat flax oil- it damages the oil.

INGREDIENTS
1 head of cauliflower
1/2 cup of water
2 cloves of garlic
3 Tbsp oil (olive oil or flax
oil)
sea salt
herbs of choice to garnish

49

Small Meals

Sprouts Salad
S er ve s 1 - 2 / / Pr e p Tim e : 2 0 m in

INGREDIENTS
1 cup sunflower sprouts
2 cups baby spinach
1/2 cup coarsely grated
carrots
1/2 cup coarsely grated red
radishes
1 cup shredded purple or
green cabbage
large handful soaked nuts
or seeds, of your choice
Dressing Ingredients:
3 Tbsp hemp oil, flax oil or
extra virgin olive oil
3 Tbsp lemon juice
1 Tbsp tahini
1/8 tsp sea salt
1-2 tsp grated ginger
Pure water if needed
to achieve desired
consistency

Sunflower sprouts are baby sunflowers. They

make an inexpensive and tasty nutritional addition
to any salad or green smoothie. Theyre fresh,
crunchy, and slightly nutty in flavor. They provide
all the essential amino acids and help repair
muscle tissue while also supporting the enzymes
of the body to do their jobs. They are easy to
add, so you may want to consider adding them to
other dishes you make.
PREPARATION

1. Combine all salad ingredients in a large

bowl. Set aside.
2. In a food processor (or do it in a small bowl),
blend dressing ingredients until smooth.
3. Taste and adjust seasonings to your liking.
Pour over salad. Toss. Serve.

51

Small Meals

Cauliflower Rice
Saute
S er ve s 1 - 2 / / Pr e p Tim e : 2 5 m in

INGREDIENTS
3 cups cauliflower, chopped in
florets
12 cup red pepper, chopped in
small pieces
1 cup zucchini, chopped in small
pieces
1 cup carrots, chopped thinly
2 cups broccoli, chopped in
florets
1 cup shitake mushrooms,
chopped
2 cloves garlic, minced
1/3 cup onion, diced
1 inch piece fresh ginger root,
finely grated or chopped
1 Tbsp coconut oil
2 Tbsp tamari (gluten free,
traditionally brewed soy sauce)
2 farm fresh and local (if
possible) organic eggs
Keep fresh for topping:
handful green onions, finely
chopped
handful fresh basil, chopped
handful organic cashews
(soaked for 2-4 hours)

PREPARATION

1. Pulse the cauliflower in a food processor

until fine. It should resemble the shape
and size of rice. Be careful not to
overblend the cauliflower- you do not
want it to become too sticky.
2. Lightly heat the coconut oil in a pan.
Saute the onions, garlic and ginger for a
few minutes until the onions start to turn
translucent.
3. Add the vegetables, except for the
cauliflower rice, and saut for about
7 minutes, or until the vegetables are
cooked. Add in the tamari and continue
to stir around in the pan.
4. Add the cauliflower rice and cook for
another few minutes.
5. Move the vegetables to the side of the
pane and crack the eggs into the pan.
6. Scramble the eggs quickly and then mix
together with the vegetables.
7. Top with fresh green onions, basil and
cashews before serving.

Small Meals

54

Kelp Noodles with

Pumpkin Seed Pesto
and Vegetables
Se rv e s 1-2 / / P re p Ti me : 9 hrs

PREPARATION

INGREDIENTS

1. Process all pesto ingredients in a food

processor.

1 package kelp noodles,

rinsed well and drained

2. Depending on your taste you may choose

to make it totally smooth or leave some
texture.

1 cup small broccoli florets

3. Transfer the kelp noodles to a large bowl.

Add the broccoli florets.

1/2 yellow bell pepper,

diced

4. Massage both ingredients with half of the

pesto and let sit for 20-30 minutes to allow
the noodles and broccoli to soften up.
5. After that time add cherry tomatoes (but
not the juice that may have been released
during the cutting process, drink it!), yellow
bell pepper and as much pesto as you like.
Adjust seasonings to taste and serve.
6. Sprinkle hemp seeds on top and serve.

1 pint cherry tomatoes,

quartered

1 cup almonds or pumpkin

seeds for topping
For the Pumpkin seed
pesto:
1 cup pumpkin seeds,
soaked for 8 hrs
3 packed cups basil leaves
1 - 2 cloves of garlic,
minced, to taste
6 Tbsp extra virgin olive
oil
2 - 3 Tbsp lemon juice, to
taste
2 tsp sweet white miso
14 tsp Himalayan or Celtic
sea salt, more to taste
14 cup hempseeds

55

Small Meals

Small Meals

Cruciferous & Herb

Detox Salad
S er ve s 1 - 2 / / Pr e p Tim e : 1 0 - 2 0 m in

INGREDIENTS
1 cup broccoli, finely
chopped or processed in
food processor
1 cup cauliflower, finely
chopped or processed
or processed in food
processor
2 carrots, finely chopped
or processed
1/2 cup walnuts, chopped
1 cup fresh parsley,
chopped
1 lemon, squeezed
3 Tbsp extra virgin
olive oil
1/4 tsp sea salt
or kelp salt

Cauliflower Risotto
with Roasted
Mushrooms

We love cruciferous vegetables (such as

broccoli, kale, cauliflower, cabbage, watercress,
and mustard greens) because of their detoxifying
power. They provide support for the immune
system, inflammatory system, hormonal system,
detoxification system, and antioxidant system.
These vegetables contain a wide variety of
vitamins and minerals as well as phytonutrients.

Se rv e s 2 / / P re p Ti me : 3 0 mi n

Dress your yummy salad with some fresh parsley

and lemon juice for more flavors. Add a dash of
sea salt or kelp salt and youre good to go...eat!

PREPARATION

3. Chop the cauliflower into small pieces. Add

the cauliflower to a food processor or high
powered blender (such as a Vitamix or
Blendtec). Pulse for 30 seconds to a minute
to create a finely chopped cauliflower. It will
resemble a grain, such as quinoa or rice.

1. In a food processor or buy hand, finely

chop broccoli, cauliflower and carrots so
that it resembles small granules of rice.

4. Saute the leeks and garlic in a large pot

with the coconut oil for a few minutes, until
softened.

2. Add in walnuts and parsley.

5. Add the cauliflower, sea salt and 1 cup of

vegetable broth.

3. Squeeze lemon, olive oil and sea salt on

top.

56

PREPARATION

INGREDIENTS

1. Preheat the oven to 350.

1 large head of cauliflower

2. Slice the mushrooms as thinly as possible.

Spread the mushrooms out on a baking
sheet on top of parchment paper.

2 cups brown cremini

mushrooms or shitake
mushrooms

6. Cook for 15-20 minutes until the cauliflower

is softened. You can always add more
vegetable broth as it is cooking, if the pot
starts to get dry.
7. After 15-20 minutes the cauliflower should
resemble risotto and be a soft mixture.
8. Mix in the mushrooms and fresh parsley.
Mix in the tamari and drizzle olive oil on top.

1 small leek, chopped

3 cloves garlic
1/8 tsp sea salt
2 tsp tamari (or more to
taste)
2 tsp coconut oil
2 Tbsp extra virgin
olive oil
1 - 2 cups vegetable broth
1 cup fresh parsley,
chopped

Large Meals

58

Sage Herbed
Sliders
Se rv e s 2 / / P re p Ti me : 3 0 mi n

If youre making this in the winter, serve this

dish with spinach, kale or other greens sauted
with garlic. Throw in some roasted squash or
sweet potato. If its summer, serve this dish with
a fresh green salad.

INGREDIENTS
1/3 cup sage, chopped
1/3 cup basil, chopped
2 garlic cloves, minced
1 small onion, chopped

PREPARATION

1. Preheat the oven to 350.

2. Pulse the meat in the food processor so
that it is ground and smooth.
3. Chop the onion and mince the garlic. Saute
in a pan for a few minutes, using coconut
oil.
4. In a large bowl, combine the ground lamb,
smooth liver, onions and garlic, sage, basil,
parsley, sumac, sea salt and Worcestershire
sauce. Mix together.
5. Form into patties (they can be small or
large, depending on your preference).
6. Use a roasting rack over a baking sheet,
so that the grease can drip down from the
burgers, while they are cooking.
7. Bake for 8-15 minutes, depending on how
well done you like your meat.

1 tsp sumac (or you can

also use grated lemon zest)
1 tsp dried parsley
1/8 tsp sea salt
1 lb grass fed, organic
ground lamb or 1 lb
organic ground turkey or
1 lb ground organic bison

59

Large Meals

Dilly Mustard Trout

with Kale Salad
S er ve s 1 - 2 / / Pr e p Tim e : 2 5 m in

INGREDIENTS
1 or 2 filets of trout
14 cup fresh dill, chopped
2 tsp whole grain mustard
2 tsp coconut oil, melted
1/8 tsp sea salt
optional: lemon
Salad Ingredients:
3 cups kale, chopped
1 Tbsp olive oil or flax oil
1/8 tsp sea salt
2 tsp apple cider vinegar

PREPARATION

1. Preheat oven to 350.

2. Mix together the mustard and coconut oil.
3. Place the trout out on a baking sheet.
4. Spread the chopped dill over the fish.
Sprinkle with sea salt and pour the marinade
over top.
5. Bake for 10-12 minutes, until trout is cooked
through.
6. Mix together the kale with dressing
ingredients. Serve with the fish, or white
beans, and drizzle lemon juice if desired.

61

Large Meals

Large Meals

Creamy Sunflower
Spinach Salad with
Orange Marinade
*
Lake Trout
S er ve s 1 / / P r e p Tim e : 30 m in

INGREDIENTS
4 cups baby spinach
1/3 cup raw sunflower
seeds
1 filet organic, sustainably
raised lake trout
or 1/ cup tofu
Dressing:
3 Tbsp olive oil
1 Tbsp maple syrup
1 Tbsp red wine vinegar
1 tsp dried parsley
1 tsp dried dill
1/8 tsp sea salt
Marinade:
14 cup fresh orange,
squeezed
2 tsp mustard
1Tbsp olive oil
1/8 tsp sea salt

PREPARATION

1. Preheat the oven to 350. Mix the marinade

ingredients together. Pour over the trout or
tofu. Roast in the oven for 15-20 minutes, or
until cooked to desired point.
2. While the tofu or fish is cooking, rinse the
spinach.
3. In a food processor, blend the dressing
ingredients.
4. Massage the spinach with your fingers,
mixing the dressing into the leaves.
5. Serve tofu or fish over salad.

62

Kale Pesto
Sardines
Se rv e s 4 / / P re p Ti me : 15 mi n

Sardines are packed with nutrients of every

kind, because with sardines, youre eating the
whole animal. There are all kinds of valuable
nutrients hidden away in those odd bits of
a whole fish. Not everyone can get hold of
organs, bones, and skin from their local grocery
store, but almost anyone can find sardines.
These nutritional powerhouses may have a bit
of a bad reputation due to their strong taste
and smell, but if you get past this, youll be able
to reap the potential health benefits of these
small fish.
PREPARATION

1. Preheat oven to 350.

2. Place all ingredients (except for fish) in a
food processor and blend so that it is still
a little chunky and not fully pureed.
3. Pour pesto over the sardines and cook in
the oven for 10-15 minutes, until cooked.

INGREDIENTS
10 sardines (best if you
can find fresh from the
market)
3 cups of kale
2 garlic cloves
1/4 cup olive oil
1 lemon, squeezed sea salt
and pepper

63

Large Meals

Rosemary Beets with

Rosemary Chicken
S er ve s 2 / / P r e p Tim e : 30 m in

INGREDIENTS
2 medium sized beets,
chopped into cubes
4 cloves garlic
1/2 lemon, juiced
2 tsp fresh or dried
rosemary
1 organic chicken breast
1/8 tsp sea salt

Lets not beet around the bush. Beets are high in

immune-boosting vitamin C, fiber, and essential
minerals like potassium (essential for healthy
nerve and muscle function) and manganese
(which is good for your bones, liver, kidneys, and
pancreas). Its history stretches back to ancient
times, and the earliest signs of its cultivation
was approximately 4,000 years ago in the
Mediterranean region. Beets have long been
associated with sexuality and have been used as
an aphrodisiac for thousands of years.

2 tsp olive oil or flax oil

PREPARATION

1. Mixed salad greens for side.

2. Preheat the oven to 350. Place the garlic on
a baking sheet, wrapped in tinfoil, and cook
for about 15 minutes, until softened.
3. While the garlic is roasting, prepare the
beets. Steam the beets for 10-20 minutes,
until soft.

65

Large Meals

Large Meals

Thai Burgers
S er ve s 2 / / P r e p Tim e : 35 m in

INGREDIENTS
1 inch piece ginger, grated
1/2 cup onion, chopped
1 cup sweet potato, grated
1 cup fresh cilantro,
chopped
2 tsp dried lemongrass or
fresh lemongrass grated
1/4 tsp sea salt
1 lb ground organic turkey,
organic chicken, or wild
caught meat
1 egg

Give the traditional burger a facelift by adding

the highly nutritious ginger root and sweet
potatoes for a delicious twist. Pick whatever
protein speaks to you, but make sure youre
using organic meats and wild caught fish. This
recipe calls for one egg to give you.

PREPARATION

1. Lightly saute the onions with lemongrass

and ginger.
2. Mix together all of the ingredients in a big
bowl. Or, you can mix together in a food
processor.
3. Preheat the oven to 350. Form the mixture
into patties and place out on a baking
sheet.
4. Bake for 15-25 minutes, until cooked.

66

Roasted Garlic Kale

Salad
Se rv e s 1 / / P re p Ti me : 3 0 mi n

PREPARATION

INGREDIENTS

1. Preheat oven to 350.

1 head of kale

2. Roast garlic in the oven for 10-15 minutes.

1 head of garlic

3. Wash and chop the kale.

1-2 Tbsp olive oil

4. Once garlic is roasted, squeeze it into a

dish with olive oil and sea salt.

1/8 tsp sea salt

5. Mix together.
6. Massage the mixture over the kale until
the kale reduces in size.

Large Meals

68

Simple Egg Salad

Se rv e s 4 / / P re p Ti me : 25 mi n

Eggs are so nutritious that theyre often

referred to as natures multivitamin. They also
have unique antioxidants and powerful brain
nutrients that many people are deficient in. Its
very important to remember that almost all of
the nutrients in an egg are contained in the
yolk. The white contains only protein.
Its important to keep in mind that not all eggs
are created equal. Hens are often raised in
factories, caged and fed grain-based feed that
alters the final nutrient composition of the eggs.

PREPARATION

1. Peel the eggs and cut into pieces.

2. Mix all of the ingredients together in a bowl.

INGREDIENTS
2 hard boiled eggs
2 tsp olive oil
1/8 tsp sea salt
2 tsp dijon mustard
14 cup fresh herbs of
choice, chopped (parsley,
basil, chives, green onions)

69

Large Meals

Zucchini Pasta with

Turkey Bolognese
Sauce
S er ve s 2 / / P r e p Tim e : 35 m in

INGREDIENTS
2 medium zucchinis
1 small onion, diced
3 cloves garlic, minced
1/3 cup celery, diced finely
1/3 cup carrots, diced
finely
1 15 oz. can of organic diced
tomatoes
1 cup cherry tomatoes
2 tsp oregano
1 tsp thyme
1 tsp basil
1/8 tsp sea salt
12 lb. organic turkey
breast or thigh (depending
on your preference)
2 tsp coconut oil
handful fresh basil,
chopped

PREPARATION

1. In a pan, saut the onions and garlic for a

few minutes.
2. Add the celery and carrots, along with
the ground turkey and spices. Saute for 5
minutes.
3. Add the diced tomatoes and cherry
tomatoes.
4. Allow the sauce to simmer for 20 minutes on
a low heat.
5. While the sauce is simmering, you can
prepare the zucchini noodles. You can use
a sprializer if you have one to create pasta.
If you do not have a sprializer, julienne the
zucchini as thinly as you can.
6. Place the zucchini noodles on a plate
and serve the Bolognese sauce over top.
Sprinkle fresh basil on top.

71

Large Meals

Large Meals

Parsnip Sweet Potato

Mash with Herbed
Chicken

Bison Shepherds Pie

with Cauliflower
Crust

S er ve s 2 / / P r e p Tim e : 4 0 m in

Se rv e s 4 / / P re p Ti me : 4 5 mi n

INGREDIENTS

PREPARATION

2 small parsnips
1 small sweet potato
sea salt to taste
2 cups salad greens or kale
1-2 organic chicken
breast(s)
Herbed Marinade:
1/3 cup parsely, chopped
1/3 cup cilantro, chopped
14 cup basil, chopped
2Tbsp olive oil or ghee
2 tsp mustard
2 tsp maple syrup
1/8 tsp sea salt

PREPARATION

1. Preheat the oven to 350.

1. Preheat the oven to 350.

2. Chop the parsnips and sweet potato.

Lightly steam in a small pot until soft.

2. Put the chopped cauliflower in a pot with

a small amount of water (1/4 cup of water

should be fine). Cover and bring to a boil.
Reduce the heat and steam for 5-10 minutes,
until the cauliflower is soft and cooked.

3. While the parsnips and sweet potato are

cooking, prepare the Herbed Marinade
by blending everything together in a food
processor. Spread over top of the chicken
and then roast in the oven for about 20
minutes, or until completely cooked.

3. In a pan, lightly heat the coconut oil, while

4. Once the sweet potato and parsnips are

soft, blend together in the food processor
until smooth and creamy.

and sea salt to the pan and saut for a few

more minutes.

5. Serve the herbed protein over a bed of

mixed greens or kale, along with the sweet
potato and parsnips.

the cauliflower is cooking. Add the onions

and garlic, and saut for a few minutes.

4. Add the peas, carrots, celery, Italian spices

5. Add the ground meat and saut with the

vegetables for about 5 minutes, or until
cooked.

6. While this is cooking, blend the cauliflower

in a food processor with sea salt and black

pepper until creamy. You can add a spoonful
of coconut oil to enhance creaminess and
flavour.

7. In a square baking dish, spread out the

bison vegetable mixture. Spread the

mashed cauliflower mixture evenly over top.

8. Bake in the oven for 20-30 minutes, until the

cauliflower is set.

72

INGREDIENTS
1 head cauliflower,
chopped into florets
2 Tbsp ghee or coconut oil
2 carrots, diced
2 stalks celery, diced
1 medium sized onion
12 cup green peas (frozen
or fresh from English
peas)
1 lb organic bison, ground
2 cloves garlic
3 tsp dried Italian herbs
1/8 tsp sea salt
black pepper

Large Meals

74

Coconut Vegetable
Curry
Se rv e s 2 / / P re p Ti me : 3 0 mi n

Curry is a collective term for a mixture of spices

in Indian, Southeast Asian and Middle Eastern
cuisines. Turmeric, a member of the ginger
family, is typically one of the main ingredients
and contributes to currys bright yellow color.
Turmeric and its main active component
curcumin can help prevent everything from
Alzheimers disease to cancer.

INGREDIENTS
2 Tbsp coconut oil
1 can full fat coconut milk
1/8 tsp sea salt
2 tsp maple syrup, coconut
sugar or a few drops of
stevia
2 tsp curry powder

PREPARATION

1. Saute the onion, ginger, and curry

powder in a pan with coconut oil for a
few minutes. Add the coconut milk and
sweetener of choice.

2 servings of organic
chicken or wild
sustainably caught fish of
choice
12 cup fresh cilantro or
basil

2. Add in the protein of choice. Add red

pepper and cook for several minutes.

2 cups broccoli, chopped

3. Add the broccoli and spinach and cook

for another minute.

12 cup onion, chopped

4. Remove from heat and top with fresh

cilantro.

1 cup red pepper, chopped

1 cup spinach, chopped

1 inch ginger root, grated
or finely chopped

Large Meals

76

Cauliflower Crust
*
Pizza
Se rv e s 2 / / P re p Ti me : 1 hr

PREPARATION

INGREDIENTS

1. Preheat the oven to 350.

2 cups cauliflower, ground

2. Pesto: Blend all ingredients together in a

food processor until blended.
3. Chop the cauliflower into small pieces. Add
the cauliflower to a food processor or high
powered blender (such as a Vitamix or
Blendtec). Pulse for 30 seconds to a minute
to create a finely chopped cauliflower. It will
resemble a grain, such as quinoa or rice.
4. Mix together the egg with the cauliflower
and spices. Knead into a dough ball and
then roll out into the shape of a pizza crust.
To prevent sticking, you can place the
dough between two sheets of parchment
paper.
5. Bake the crust for 10-15 minutes. Remove
from oven and place toppings on top.
6. Place the pizza back into the oven for 15
minutes until cooked.
7. You can drizzle fresh extra virgin olive oil on
top before serving.

34 cup almond meal

1 egg or 2Tbsp ground
flaxseeds (mixed with 3
Tbsp water)
1/8 tsp sea salt
1 tsp garlic powder
1 tsp dried Italian herbs
Toppings:
Homemade Pesto: 2 cups
basil
14 cup pinenuts
14 cup olive oil
1/8 tsp sea salt
6 sundried tomatoes,
chopped
Vegetables of choice:
Spinach, chopped
Broccoli, chopped
Cashew Cheese

Large Meals

78

Grilled Venison
Kebabs
Se rv e s 2 / / P re p Ti me : 7 hrs

PREPARATION

1. Mix together the marinade ingredients:

tamari, melted coconut oil, apple cider
vinegar, ginger, garlic sea salt, stevia and
venison.
2. Combine the marinade with the venison in
a large glass container or cover in a deep
dish. Place in refrigerator and let marinate
for at least 6 hours.
3. When ready to cook, preheat the grill and
drain the marinade from the venison.

INGREDIENTS
1 lb wild venison roast, cut
into 1 1/2 cubes
1/4 cup tamari
1/4 cup coconut oil, melted
3 Tbsp cup apple cider
vinegar
2 Tbs fresh ginger root,
grated or chopped finely
2 cloves garlic, chopped
finely

4. Place the peppers, onions, and venison

onto metal skewers.

14 tsp sea salt

5. Reduce heat to medium-low and carefully

place the kabobs on grill, close the lid,
and cook for about 9 minutes or longer,
up to 12 minutes if you prefer the meat to
be more well done. After about 5 minutes,
make sure to turn the meat, so that it cooks
evenly on all sides.

1 red pepper

6. While the venison is on the grill, season the

mixed salad greens by drizzling olive oil,
lemon juice and sea salt over top.

few drops stevia

1 onion
2 cups brown cremini
mushrooms or shitake
mushroms
3-4 cups mixed salad
greens
olive oil
fresh lemon juice
sea salt

79

Large Meals

Large Meals

Coconut Thai Soup

Mexican Bison Salad

S er ve s 2 / / P r e p Tim e : 4 0 m in

Se rv e s 2 / / P re p Ti me : 3 0 mi n

INGREDIENTS
2 onions, chopped
1 cup of carrots, chopped
1 cup of mushrooms, sliced
4 tsp of dried lemongrass
or 3 lemongrass stalks,
minced 2 inch piece of
ginger, sliced
3Tbs of unrefined coconut
oil
1 can of full fat coconut
milk
4 cups of vegetable stock
2 cups of squash, cubed
few drops of stevia, to taste
2Tbs tamari
1 lime, juiced
12 cup fresh cilantro,
chopped

PREPARATION

1. Heat coconut oil in a large pot.

2. Saut the onions, carrots and mushrooms
with lemongrass and ginger for 2 minutes.
3. Add coconut milk and vegetable broth.
4. Bring to a boil and then reduce to a simmer
for 10 minutes.
5. Add squash and tamari and simmer for
another 10-15 minutes.
6. Add the stevia to taste, along with lime and
sprinkle the cilantro on top for flavour and
colour.
7. Serve and enjoy!

PREPARATION

1. Lightly heat a pan with the coconut oil

and add the ground bison and spices.

80

INGREDIENTS
1 lb. organic bison, ground
2 tsp coconut oil or ghee

2. Saute for about 10 minutes, until the meat

is cooked.

3 cups mixed salad greens,

or shredded kale, or baby
kale

3. Wash and prepare the vegetables while

the bison is cooking.

12 cup red pepper, diced

4. Mix together the dressing ingredients.

5. Allow the meat to cool down for a few
minutes. Spread the salad greens out on
a plate or large bowl. Toss together with
the red pepper, cherry tomatoes, and
some dressing.
6. Place the bison and avocado on top.
Sprinkle cilantro and green onions on
top.

12 cup cherry tomatoes,

halved
1 avocado, diced in cubes
handful fresh cilantro,
chopped (optional)
handful fresh green
onions, chopped (optional)
Dressing:
1 or 2 limes, juiced
2 tsp raw honey or few
drops of stevia (optional)
2 Tbsp extra virgin olive
oil
pinch cumin
pinch sea salt
pinch chili powder
spices for the bison:
2 tsp chilli powder
2 tsp cumin
12 tsp coriander
12 tsp paprika
1 tsp garlic powder
1/8 tsp sea salt

81

Large Meals

Slow Cooked Herbed

Venison
S er ve s 4 / / P r e p Tim e : 8 hr s

INGREDIENTS
2 onions, chopped
3 stalks celery, choppd
5 cloves garlic, chopped
roughly
2 Tbsp dried basil
2 Tbsp dried parsley
4 sprigs fresh thyme or
rosemary
2 pounds wild venison, cut
into cubes
3 cups vegetable broth
12 tsp sea salt
1/8 tsp black pepper

Venison is low in fat, high in protein, and stacked

with vitamins and iron. It has more protein than
any other red meat, which means that it sates the
appetite really well. It is also particularly rich in
iron (more than beef), which prevents anemia and
is good for boosting energy.
We suggest that you serve the venison with a
fresh mixed salad greens or a kale salad dressed
with balsamic vinaigrette.
PREPARATION

1. Chop the vegetables. Add to the bottom of

a slow cooker.
2. Add venison to the slow cooker. Add the
remaining ingredients on top of the venison.
3. Cook on low for 7-8 ours.

Large Meals

84

Bison and Broccoli

Stir Fry
Se rv e s 2 / / P re p Ti me : 25 mi n

PREPARATION

1. Chop the broccoli, onion, ginger and garlic.

2. Heat the coconut oil in a large saut pan or
wok and cook the onions, garlic and ginger
for a few minutes.
3. Add the bison and saut for about 5
minutes before adding the broccoli.
4. Saute for a nother 5 minutes, adding the
tamari, brown rice vinegar and stevia.
5. Remove from heat and drizzle toasted
sesame oil on top.

INGREDIENTS
1 lb ground bison (organic,
wild)
5 cups broccoli, chopped in
florets
2 inch piece ginger,
chopped finely
12 cup red onion, chopped
4 cloves garlic, minced or
sliced finely
2 tsp coconut oil
1 Tbsp tamari
2 tsp brown rice vinegar
A few drops of stevia, to
taste
1 Tbsp toasted sesame oil

85

Large Meals

Spiced Garlicky
Greens i Seared Fish
S er ve s 2 / / P r e p Tim e : 2 5 m in

INGREDIENTS
2 filets of wild, sustainably
caught fish of choice
handful of fresh thyme or
2 tsp dried thyme
handful fresh oregano or 1
tsp dried oregano
2 tsp coconut oil
3 cups greens of choice
(kale, chard, collards,
spinach, etc)
3 cloves garlic, minced
1/2 lemon, juiced
sea salt to taste

Fish is a high-protein, low-fat food that offers a

range of health benefits. White-fleshed fish, in
particular, is lower in fat than any other source of
animal protein. Oily fish are high in omega-3 fatty
acids, or the good fats. Because the human
body cant produce significant amounts of these
essential nutrients, fish are an important part of a
well-balanced diet.
PREPARATION

1. Lightly heat a pan with coconut oil and garlic

for a few minutes.
2. Add the greens and spices and saute for a
couple of minutes.
3. Push the greens to the side of the pan.
4. Add a little bit more coconut oil if needed.
Add the fish and squeeze lemon juice over
top.
5. Cook for 5-10 minutes, until cooked.

87

Desserts

Banana Super Bites

P rep T i me : 3 0 m in

INGREDIENTS
2 large, ripe bananas, well
mashed
1 tsp pure vanilla extract
1/4 cup coconut oil,
softened (not completely
melted)
2 cups almond meal
(ground almonds)
1/3 cup coconut, finely
shredded & unsweetened
1 tsp cinnamon
1/8 tsp sea salt
1 teaspoon baking powder
1/3 cup raisins
12 cup pumpkin or
sunflower seeds
1/3 cup extra dark
chocolate chips (optional)

PREPARATION

1. Preheat oven to 350.

2. Combine the bananas, vanilla, and coconut
oil.
3. Mix together the almond flour, shredded
coconut, cinnamon, sea salt and baking
powder.
4. Combine the dry and wet ingredients.
5. Fold in the raisins, seeds and chocolate
chips.
6. Lightly oil a baking sheet with coconut oil.
Drop spoonfuls of the batter onto the baking
sheet. Bake for 12-15 minutes, until desired
consistency.

89

Desserts

Desserts

Energy Date
Truffles

Carob Hazelnut Chia

Pudding

P rep T i me : 1 0 m in

P re p Ti me : 4 0 mi n

INGREDIENTS
1 cup of dates
14 cup walnuts
14 cup sunflower seeds
3 Tbsp raw cacao powder
or cocoa powder
pinch of sea salt

Who can say no to a sweet and nutty bite of

this delicious snack. If youre looking for fiber,
potassium, or copper, look no further than dates.
Sure, they arent sugar-free, but they wont hurt
your efforts to reduce your sugar intake. What
you really want to do is reduce artificial and
refined sugars from your diet. This recipe makes
for a perfect post-workout or any time of the day
energy booster.

12 cup shredded coconut

PREPARATION

1. Combine all ingredients (except not the

shredded coconut) in a food processor and
mold into desired shape and size.
2. Roll in shredded coconut.

PREPARATION

1. Blend the hazelnuts with 1 cup water.

2. Strain the liquid through a nut milk bag.
3. Blend the hazelnut milk with the carob
powder, raw honey or sweetener of
choice, vanilla and salt. Pour in a big
bowl.

90

INGREDIENTS
1/2 cup raw hazelnuts,
soaked for about 8 hrs
(or any other nut of your
choice)
1 cup water
1/4 cup raw carob powder
or cacao powder

4. Slowly add the chia seeds, stirring with a

whisk.

1/4 cup raw honey, coconut

nectar, maple syrup or soft
pitted dates

5. Let stand for about 10 minutes, stirring

occasionally.

1/2 vanilla bean or 1 tsp

pure vanilla extract

6. Best to refrigerate overnight but can

be eaten after sitting 20 minutes in the
fridge or on your counter.

pinch Himalayan crystal

salt or Celtic sea salt
3 Tbsp chia seeds, black or
white

91

Desserts

Almond Flour
Chocolate Chip
*
Cookies
P rep T i me : 25 m in

INGREDIENTS
2 cups almond flour
1/2 tsp baking powder
1/8 tsp sea salt
1 tsp vanilla
1/3 cup maple syrup,
coconut nectar or yacon
syrup
1/3 cup coconut oil,
softened
1/2 cup extra dark
chocolate chips
1/2 cup walnuts (optional)
1 egg (optional)

PREPARATION

1. Preheat oven to 350.

2. Combine the almond flour, sea salt, and
baking powder.
3. Combine the coconut oil, egg, maple syrup
and vanilla.
4. Stir the wet and dry ingredients together.
Fold in the chocolate chips and walnuts.
5. Bake for 7-12 minutes.

Desserts

94

Coconut Strawberry
Cupcakes
P re p Ti me : 3 5 mi n

PREPARATION

INGREDIENTS

1. Preheat oven to 350.

1/3 cup coconut flour

2. Beat together the eggs, maple syrup, milk

and coconut oil until fluffy.
3. Add the coconut flour, baking soda and sea
salt.
4. Fill mini muffin tins with the batter.

3 Tbs coconut oil

3 Tbsp maple syrup
14 tsp baking soda
pinch sea salt
2 eggs

5. Bake for about 20 minutes. Prepare icing

while they are baking.

1/3 cup almond milk

6. Allow cupcakes to cool, spread icing over

and add some fresh strawberries!

2 Tbsp coconut oil

Icing:

12 cup dates
1/3 cup water (add
gradually to thin out)
2 cups fresh strawberries,
sliced

95

Desserts

Mint Chocolate Ice

Cream
P rep T i me : 2 h r

INGREDIENTS
1 ripe avocado
1 ripe banana (frozen is
best)
1/4 cup coconut butter or
coconut oil
few drops of stevia (to
taste) or 2 Tbsp maple
syrup, raw honey, coconut
nectar
1 tsp peppermint extract
14 cup extra dark
chocolate chunks or cacao
nibs

PREPARATION

1. Scoop out the avocado and place in a

high powered blender (such as Vitamix
or Blendtec) along with the banana,
peppermint oil and coconut oil or butter.
2. Blend until smooth. Add sweetener of
choice. Taste and add more sweetener if
desired.
3. Place in a bowl and mix in the chocolate.
4. Add in your chocolate chips. Stir them in.
5. Set bowl in the freezer. Check on the
mixture after an hour and stir. Place back in
the freezer until set.