MetabolismReset 1

METABOLISM
RESET
PROGRAM
Recipe and Shopping Guide
METABOLISM
RESET
PROGRAM
Recipe and Shopping Guide
Copyright © 2018 by Dr. Alan Christianson
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means,
including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the
publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted
by copyright law. For permission requests, write to the publisher, addressed “Attention: Permissions Coordinator,” at the
address below.
Dr. Alan Christianson

9200 East Raintree # 100
Scottsdale, AZ 85260
Table of Contents
Reset Recipes
4
10 Minute Grilled Salmon Bowl 5

Mild Szechuan Chicken Bowl 6

Chicken and Apple Tomato Slice Salad 7

Healthy Turkey Wraps 8

Pumpkin Salad 9

Cold Potato, Beet, Carrot, and Pea Salad with Dill 10

Shopping guide 11

Cooking Oils and Liquids 12

Condiments, Herbs and Spices 12

Fruits and Vegetables 13

Nuts 13

Frozen Goods 14

Protein 14

Dry Goods 14

Optional Ingredients 14

Bonus recipes: Salads and Sides 15

Yummy Salad Jars 16

Shrimp and Quinoa Salad 17

Tomato, Cucumber, and Green Been Salad with Walnut Dressing 18

Egg-Free Nicoise Salad 19

Zesty Cucumber Pepper Rainbow Salad 20

Carrot Fries 21

Roasted Orange Pepper Soup 22

Fresh Spring Gazpacho 23

Zucchini Noodles with Bruschetta 24

Beet and Fennel Soup 25

Green Beans with Miso-Sesame Sauce 26

Asian Soup Stock 27

Page 3 of 55
Table of Contents continued
The Best Thai Chicken Coconut Soup 28

Charred Greens with Lemon 28

Beet 'Chips' 29

Potato and Salmon Salad
30
Chinese Chicken Salad 31

Chili Roasted Carrots 32

Unbeatable Minestrone 33

Vegan Pumpkin Risotto 34

Savory Eggplant Boats 35

Bonus Recipes: Seafood 36

Sprouted Almond Fish ‘Taco’ Bowl 37

Spicy Shrimp and Beans 38

Seared Cod with Chilled Potatoes 39

Zucchini Noodles with Baked Shrimp & Rainbow Tomatoes 40

Baked Shrimp with Lemon and Chives 41

Wild Salmon with Ginger-Lime Marinade 42

Bonus Recipes: Beef, Turkey and Chicken 43

Shepherd’s Pie 44

Savory and Sweet Stuffed Cabbage 45

Fall Vegetable Beef Roast 46

Asparagus Sweet Potato Skillet 47

Creamy Basil and Chicken 48

Broccolini Chicken and Rice 49

Marinated Beef and Broccoli 50

The Easiest Crock Pot Chicken 51

Grilled Chicken with Blackberry Salsa 52

Quinoa Tacos 53

Sweet Potato Turkey Casserole 54

Page 4 of 55
RESET RECIPES
Page 5 of 55
10 Minute
Grilled Salmon Bowl
Prep Time: 25 minutes Cook Time: 10 minutes
Special Equipment: None
(including the brown rice) Serving Size: 1
Bowls have to be one of the most versatile dishes out there. Not only can you include as much as
you like, portion-wise, but you can top it with all sorts of delicious ingredients. You might like more
vegetables, or you might like more delicious brown rice — either way, there really is no wrong way to
make this great lunch favorite!
Ingredients Directions Options

• Avocado oil spray 1. Lightly mist a pan with avocado Serving Suggestions: Fish that is

• 1 tbsp. whole grain Dijon mustard oil spray, while bringing the pan to cooked too long takes on a rubbery

• ½ lemon, juiced medium heat texture. The secret to cooking

• 2 garlic cloves, crushed 2. Using the avocado oil, Dijon great fish is, when in doubt, slightly

• Salmon, 1 serving (4 - 6 oz.) mustard, lemon, and garlic, make undercook it. This way, it can continue

• ¾ cup brown rice, cooked a paste and spread it on top of the to “cook” as it rests (off the heat).

• Salt and pepper, to taste salmon.

3. Put the salmon on the pan (with Vegan version: Instead of salmon

Optional Toppings the skin facing up). feel free to use Quorn brand meatless
• Sliced radish 4. Cook; 3 - 7 minutes per side and soy free chicken cutlets or organic

• Fresh spinach (depending on thickness). non-GMO extra firm tofu.

• Sliced cucumber 5. Flip salmon (you might need to

• Sliced carrot lightly spray the pan again, after You also have the option to drink an

• Sliced scallions lifting the salmon and before extra serving of protein powder with

• Sprouts placing it skin-side down. dinner instead.

• ⅓ avocado, sliced 6. Cook; 2 - 5 minutes (depending

on thickness). Options (Leftovers): Leftovers can
7. Top the cooked brown rice with be stored overnight, and enjoyed cold

the grilled salmon, and as many of the next day.
the optional toppings as you want.
8. Add salt and freshly-ground

pepper to taste.
Page 6 of 55
Mild Szechuan
Chicken Bowl
Prep Time: 25 minutes Cook Time: 10-15 minutes
(including brown rice) Serving Size: 1
This recipe utilizes a few basic ingredients, and brings them together to form a quick, easy, and
delicious meal for lunch. All it takes is a fistful of chicken,, vegetables, seasonings, and delicious
veggies like bok choy to make this hearty bowl. In a rush? Have the brown rice ready to go and it will
only take you about 10 minutes.

• Avocado cooking oil spray 1. Lightly spray a pan, or a wok, Serving Suggestions: The best way

• 1 - 2 cloves garlic with avocado oil and heat on to cook mushrooms is to take a dry

• Ginger, shredded 1 tsp, fresh medium-high. pan, and sauté them in a nonstick or

• 3-4 stems of leaves Bok Choy, 2. Add garlic and shredded ginger; seasoned cast iron skillet on a high

chopped 30 - 60 seconds. heat until they “sing” when tossed.
• 8 oz white mushrooms, sliced 3. Chop the Bok Choy stems, This usually takes 90 seconds to 3

• 1 cup chicken, chopped and add them alongside the minutes.

• 1 tbsp soy sauce mushrooms (about 2 mins). Cook

• ½ tsp onion powder until the Bok Choy stalks are soft - Vegan version: Instead of salmon

• ¾ cup brown rice, cooked then add the leafy part of the Bok feel free to use tempeh, tofu,

• 1 - 2 green onions (known as Choy. Cook about 3 mins more. edamame, using organic and non-

scallions) 4. In another pan, lightly sprayed GMO products for soy foods. Other

• ¼ cup carrots, chopped or with oil, add the garlic, chicken, foods include spirulina, or nutritional

shredded (raw) and top with soy sauce and onion yeast. You also have the option to
• 1 ½ tbsp cashews powder. drink an extra serving of protein

• Salt and pepper, to taste 5. Stir the ingredients until cooked powder with dinner instead.

(or warmed, if using shredded
chicken for about 5 mins). Options (Leftovers): Feel free to take
6. Place rice, veggies, and chicken any leftovers, seal them, save them,

into a bowl, and top with scallions, and then try them the next day with
carrots and cashews. Season with new seasonings on top. It will make
salt and pepper. for a whole other meal on its own.
Page 7 of 55
Chicken and Apple
Tomato Slice Salad
Prep Time: 10 minutes Cook Time: N/A
Serving Size: 2
This recipe relies on something a little special that might seem a little out of the ordinary at first.
Instead of rice cakes or rice tortillas, use sliced tomatoes as the base for this fantastic chicken and
apple salad. It will add a fresh crunch, alongside a burst of flavor that makes your mid-day meal a little
more special.

• Chicken, chopped and cooked, 2 1. Dice the chicken, apple, green Serving Suggestions: If you’re using

cups onion, and cilantro. the fat-free, high-protein plain yogurt
• 1 small apple, diced 2. Mix with egg-free mayo or fat-free option, you will also want to healthy

• 2 green onions (scallions), diced yogurt. fat to the mixture (like a side of 8

• Cilantro (optional) 3. Slice tomato, and top with the almonds, or ⅓ of an avocado).

• 2 tbsp egg-free mayo OR a fat- prepared chicken salad.

free, high-protein plain yogurt (like 4. Sprinkle with salt and pepper, if Vegan version: Instead of chicken

Icelandic Skyr) needed - or, feel free to top with feel free to use Quorn brand meatless
• 2 tomatoes cut in ½” rounds additional cilantro. and soy free chicken tenders or

• Salt and pepper, to taste unseasoned tempeh using organic

and non-GMO products for soy foods.
You also have the option to drink an

extra serving of protein powder with
dinner instead. Also, please use a
vegan alternative to mayonnaise like
Veganaise brand spread for this recipe.
Options (Leftovers): If you find

yourself with extra chicken mixture,
feel free to save some — all you’ll
need is another tomato to slice up.
Page 8 of 55
Healthy Turkey Wraps
(including brown rice) Serving Size: 12-16 cups
Lettuce wraps are a great way to get good protein in, and are light enough for a quick lunch.
Remember, when you’re eating healthy, there’s often ways to make alterations to your favorite
“comfort” foods — to make them even more enjoyable. Just add cooked rice and enjoy!
Ingredients Directions 5. Drain liquid from turkey mixture.

While the mixture is still warm,
For the Sauce: 1. For the sauce, combine all the spoon about ½ cup of the sauce

• ⅔ cup Eden-brand gluten-free ingredients into a small saucepan. over the turkey. Stir to coat the

teriyaki sauce Heat slightly over medium heat, mixture, and add additional sauce
• ⅔ cup water until the mixture comes to a low as desired.

• 1 tbsp xylitol boil. Stir, constantly, for 4 minutes 6. Combine cooked brown rice with

• ½ tsp ground Mustard to thicken. Remove from heat.

turkey mixture into the lettuce

• ½ tsp granulated garlic 2. In order to prepare the turkey cups. Serve with remaining sauce

• ½ tsp onion powder filling, prepare the vegetables for drizzling.

• ¼ tsp ground ginger by chopping the carrots, celery,

• 1 ½ tbsp sweet chili sauce mushrooms, and green onions.
Options

3. Heat 1 tablespoon of avocado

For the Lettuce Wraps oil in a large saucepan or skillet,
• 1 cup carrots, finely chopped over slightly-above-medium heat. Serving Suggestions: When serving
the lettuce cups, please ensure that

• 1 cup celery, chopped Once the pan is hot enough that
you add a 1:1 ratio of turkey mixture

• 1 cup mushrooms, chopped a drop of water sizzles, add all
to brown rice. This balance will

• 1 tbsp avocado oil the vegetables (except for the
result in exactly the right crunch and

• Sea salt green onions). Stir to coat with
combination of flavor in this recipe.

• Pepper the oil, and lightly season with salt

• 1 lb organic lean ground turkey and pepper. Sauté vegetables; 6
Vegan version: Instead of turkey

• 3 stalks green onion minutes (stirring occasionally).
feel free to use crumbled organic

• 3 cups brown rice, cooked 4. Add turkey to the vegetable
non-GMO tempeh. You also have

• 12-16 butter or iceberg lettuce mixture, breaking it up with
the option to drink an extra serving of

cups a spatula as it cooks. Lightly
season again with salt and protein powder with dinner instead.
pepper, add the green onions,
and cook; 5 - 6 minutes. Options (Leftovers): Feel free to
save any leftover turkey mixture, and
prepare it in fresh lettuce cups the
next day
Page 9 of 55
Pumpkin Salad
Serving Size: 2
Whether you need an easy meal prep recipe, or something simple for lunch that you can throw
together in a hurry, this pumpkin salad has what you need. Best of all, you can substitute pumpkin for
butternut squash, depending on the season, so that you can enjoy this recipe all year long.

• 2 tsp olive oil or avocado oil 1. Preheat oven to 450ºF. Serving Suggestions: N/A

• 5 cups pumpkin flesh or butternut 2. Melt the coconut oil, and toss with

squash (cut in ½ inch cubes) the pumpkin or butternut squash Vegan version: Instead of chicken
• Salt and freshly-ground pepper cubes, adding salt and freshly- feel free to use Quorn meatless and

• 2 tbsp orange juice, freshly ground pepper to taste. soy free chicken cutlets. You also

squeezed 3. Place on a baking sheet, and have the option to drink an extra

• 1 ½ tbsp macadamia nut oil or roast for 15 minutes. Turn the serving of protein powder with dinner

grapeseed oil cubes over and roast; another 15 instead.
• 1 ½ tsp lemon juice minutes, until soft.

• ½ cup walnuts, chopped 4. Allow the pumpkin or squash to Options (Leftovers): If you have

• 8 cups arugula, lightly packed stand, at room temperature, until any leftover pumpkin or butternut

• ½ cup blueberries or raspberries cool. squash save it, alongside some

• 2 chicken breasts, cooked, 5. Whisk the orange juice, extra vinaigrette, to toss a new salad

shredded and cooled macadamia nut oil, and lemon tomorrow.
juice in a bowl. Add the walnuts
and arugula, stirring to coat with
the vinaigrette. Season again with
salt and pepper.
6. Add the berries, cooked chicken,

and pumpkin or butternut squash.
Toss gently.
Page 10 of 55
Cold Potato, Beet, Carrot, and
Pea Salad with Dill
Prep Time: 15 minutes Serving Size: 2 Special Equipment:
Cook Time: 55 minutes Vegetable Steamer
This is the kind of salad for those who march to the “beet” of their own drum. Seriously though, this
salad is filled with all sorts of great vegetables, and is an easy way to put together a lunch without
ever having to turn on your oven. The addition of dill adds a nice kick, too.
Ingredients Directions 4. Serve at room temperature, or

chilled. Just before serving, spoon
• 2 beets, red or golden, medium- 1. Halve the beets and place them peas over the top of the salad,

sized with the tops trimmed in a vegetable steamer over add the can of sardines, and
• 2 potatoes, Yukon gold medium boiling water. Steam, covered, sprinkle the remaining half of dill.

sized, approx. 2 cups until tender when pierced with
• 2 carrots, medium-sized and cut the tip of a knife; 20 - 35 minutes
Options

into ½ inch pieces (depending on size). Let cool.
• ½ cup natural dill pickles such as Use a paring knife to peel off the Serving Suggestions: Feel free

Bubbies brand, chopped loosened skin, and cut beets into to prepare the beets, potatoes, and
• 1 cup red onions, coarsely ½ inch cubes. carrots ahead of time, saving them

chopped 2. Meanwhile, place the potatoes for later when it comes time to put

• ¼ cup fresh dill, chopped in a saucepan and cover with together this fantastic salad. Since it’s

• ¼ cup macadamia nut oil or water. Bring to a boil, and cook served cold, the taste will remain the

grapeseed oil covered until almost tender; 15 same.
• ¼ cup red wine vinegar minutes. Add carrots and cook

• 2 tsp whole grain mustard until potatoes are tender and Vegan version: Instead of salmon

• ½ tsp coarse salt carrots are crisp-tender; about 5 feel free to use organic non-GMO

• ¼ tsp black pepper, freshly ground minutes. Drain and let cool. Using dried tofu. You also have the option

• 1 can sardines a paring knife, peel the loosened to drink an extra serving of protein

• ½ cup frozen petite green peas, skins from potatoes and cut into ½ powder with dinner instead.

thawed inch cubes.
3. In a large salad bowl, combine the Options (Leftovers): Because of the

beets, potatoes, carrots, pickles, fact that you can enjoy it cold, any
onion, and half of the fresh dill. In leftovers would be perfect left in the
a small bowl, whisk together the fridge and enjoyed the next day (or
oil, vinegar, mustard, salt, and later on in the evening).
pepper, until blended. Pour over
the vegetables, gently folding to
combine.
Page 11 of 55
SHOPPING GUIDE
Required Ingredients
Page 12 of 55
Cooking Oils and Condiments, Herbs
Liquids and Spices
• Avocado oil • Whole grain Dijon mustard

• Olive oil • Ground mustard

• Macadamia nut oil or grapeseed oil • Granulated garlic

• Red wine vinegar • Salt (Regular, coarse and sea)

• 1 container orange juice • Pepper

• 1 stalk ginger

• Soy sauce

• Onion powder

• Egg-free mayo OR high-protein plain yogurt (like

Icelandic Skyr)
• Eden-brand gluten-free teriyaki sauce

• Xylitol

• Sweet chili sauce

• 1 jar natural dill pickles (Bubbies brand, for example)

• 1 can sardines

• 1 bunch cilantro

Page 13 of 55
Fruits and Vegetables Nuts
• 1 lemon • 1 ½ tbsp cashews

• 1 head garlic • ½ cup walnuts

• 3 - 4 stems Bok Choy

• 2 cups mushrooms (white)

• 7 stalks green onions

• 4 carrots

• 1 apple (small)

• 3 tomatoes

• 1 package celery

• 1 head iceberg lettuce

• 5 cups pumpkin flesh or butternut squash 2 cups

• 1 package arugula

• 1 package blueberries or raspberries

• 2 Beets (red or golden)

• Yukon gold potatoes, medium-sized 2-3

• 1 red onion

• 1 bunch fresh dill

Page 14 of 55
Frozen Goods Dry Goods
• 1 package frozen petite green peas • 1 package brown rice

Protein Optional Ingredients
• 1 serving salmon (4 - 6 oz.) • 1 radish

• Chicken (4 breasts, 4 tenderloin cuts) • 1 bunch spinach

• 1 lb organic lean ground turkey • 1 cucumber

• 1 carrot

• 1 stalk green onion

• 1 package sprouts

Page 15 of 55
BONUS RECIPES
Salads and Sides
Yummy
Salad Jars
Prep Time: 10 minutes Serving Size: 1 Special Equipment: Mason
Cook Time: N/A Jar
Salad jars are simple, healthy, and delicious — they even look amazing! These make for the perfect
lunch, because you can throw them together and be out the door in a hurry. The best part? You can
even be in control of your portions, as long as you’re using the right combination of ingredients.

• 2 tbsp dressing of choice 1. Stack the ingredients as follows: Serving Suggestions: Feel free to

• Tomatoes, grape or cherry, 1 pint tomatoes, chickpeas, roasted red get creative! If you want to use rice

• ½ cup chickpeas, cooked or peppers, olives, arugula, spinach, or potatoes instead of chickpeas, go

canned chicken, and walnuts. for it! Play with ingredients and try to
• 1 roasted red pepper, cored and 2. Add the dressing at the very have them be as colourful as possible.

seeded beginning, or save it on the side
• Olives (2 large or 3 small) and add when ready to eat. Options (Leftovers): If done

• Arugula, washed and dried 2 oz. properly, these salad jars can last 3

• Spinach, washed and dried 2 oz. - 4 days, but eating them within 1 - 2

• 4-6 oz chicken, cooked and days is optimal.

shredded
• 3-4 walnuts, chopped

• 1 large Mason jar

Page 17 of 55
Shrimp and
Quinoa Salad
Prep Time: 30 minutes Serving Size: 4 Special Equipment: None
Cook Time: 10 minutes
Shrimp and quinoa are great on their own, so when you bring them together you get the best of
both worlds. This fresh, light dinner is made even better with the addition of some greens and cherry
tomatoes. It’s quick, easy, and full of flavor - exactly what you want for your dinner, if you ask me.

For the Shrimp 1. Heat the olive oil in a pan, on Serving Suggestions: Try not to

• 1 lb shrimp, large medium-high heat. Add shrimp, overcook the shrimp, as it will result in

• 1 tbsp olive oil garlic, lime, salt, and pepper. a rubbery texture. Keep a close eye on

• 2 cloves garlic, crushed Cook halfway through and then it, and remove it from the heat when it

• ½ lime, juiced add sriracha (optional). Cook until is no longer translucent (and, instead,

• Salt and pepper, to taste the shrimp is pink and opaque. a combination of pink and white).

• 1 tbsp cilantro, fresh Top with cilantro.

• Sriracha or other hot sauce to 2. For the salad, mix the chickpeas, Options (Leftovers): If you have

taste (optional) cilantro, parsley, quinoa, and leftovers of everything, feel free to
spinach. Mix. make a yummy salad jar. Take a
For the Salad 3. For the dressing, mix all the Mason jar, add the leftover shrimp, the

• 1 cup quinoa, cooked and ingredients together and pour into salad on top, and save the dressing on

unseasoned the salad. the side.
• 1 cup spinach, chopped

• ¼ cup parsley, chopped

• ¼ cup cilantro, chopped

• ¼ cup green onions, chopped

• 16 oz can of chickpeas, drained

For the Dressing
• ½ lemon, squeezed and zested

• 1 tbsp tahini

• 2 tbsp olive oil

• 1 - 2 cloves garlic, crushed

• Salt and pepper, to taste

Page 18 of 55
Tomato, Cucumber, and Green Been
Salad with Walnut Dressing
Prep Time: 15 minutes Serving Size: 4 Special Equipment: Food
Cook Time: 6 minutes Processor
Bring this recipe to a party, and it’s sure to be a hit - as well as good for your health! How do I mean?
Well, refrigerated green beans are high in resistant starch (which is a great start). Apple cider vinegar
slows your absorption of glucose. There’s even fish sauce in this recipe, which gives it that umami
flavor that is really worth your while.

• ⅓ cup walnuts, broken 1. Combine walnuts, garlic, and salt Serving Suggestions: In order to

• 1 clove garlic, chopped in a food processor and blend until add some more protein to this meal,

• 1 tsp coarse salt, iodine-free finely ground. Combine walnut consider the addition of smoked tofu.

• 3 tbsp macadamia nut oil mixture, oil, and vinegar in a salad Not only will it add more protein,

• 3 tbsp apple cider vinegar bowl and whisk until blended. but it will also give a smokey-spicey

• ½ lb organic green beans, stems 2. Cook green beans in boiling, complexion to the dish as a whole.

trimmed and cut into 1-inch pieces salted water until crisp-tender; 4
• 6 oz organic grape tomatoes, - 6 minutes. Drain well, rinse with Options (Leftovers): N/A

halved cold water, and spread on a fish
• ½ cup red onion, thinly sliced towel, and pat dry.

• ½ cucumber, peeled, seed, halved 3. Add green beans, tomatoes,

lengthwise, and sliced onion, cucumber, cilantro, dill, and
• ¼ cup fresh cilantro, coarsely mint to walnut dressing and toss

chopped to blend.
• ¼ cup fresh dill, coarsely chopped

• ¼ cup fresh mint, coarsely

chopped
• ½ tsp fish sauce

Page 19 of 55
Egg-Free
Nicoise Salad
When it comes to potlucks and parties, this is one of my all-time favorite recipes. It’s not only that, but
it’s a full meal that helps you stay on track. It’s also easy to customize with as many of the delicious,
and healthy ingredients, that make up this fantastic salad.
Ingredients Directions 6. Add cooked chicken to your

serving bowl, or any protein of your
• 3 cups potatoes 1. Bring a pot of water to a strong, choice (canned chicken, salmon,

• 4 cups lettuce torn rolling boil. shrimp, turkey, for example).

2. Boil the potatoes until the center is 7. Top with a fat (avocados or nuts).

Optional soft; 8 - 10 minutes.

8. To really make the flavors pop,
• 1 bell pepper, cored and sliced 3. Drain and put into the fridge to

you can also add fresh herbs

• 1 red onion, medium sliced cool. (like chives).

• Cherry tomatoes 4. Chop or shred the green, leafy

• Carrots lettuce and put on one side of a
Options

• 1 cucumber, medium cubed large bowl (romaine, red lettuce,

• Green beans butter lettuce, spinach, are all great Serving Suggestions: Because

• Protein to equal 1 lb: Chicken, choices). most of the ingredients are unlimited

salmon, shrimp, turkey 5. Chop your selection of you can eat as many servings of those

• Chives, 2 tsp vegetables, and put each one in as you’d like. Don’t forget - this recipe

a small section of your serving is best shared!
bowl (colorful peppers, onions,
tomatoes, carrots, cucumbers, Options (Leftovers): Feel free to
green beans). Feel free to have save what’s left of this recipe overnight
fun and use whatever you have and add to it the next day.
on hand.
Page 20 of 55
Zesty Cucumber
Pepper Rainbow Salad
Cook Time: N/A
Tired of salads with lettuce, and longing for something with zest and flavor? You have to try this salad.
Chickpeas, as your good carb, olive oil and avocado, for good fats, and a side of protein (chicken, for
example), come together for this healthy twist on traditional salads.

• 3 cucumbers, chopped 1. In a large mixing bowl, combine Serving Suggestions: Feel free to

• 2 bell peppers, chopped cucumbers, peppers, tomato, add a fist-sized portion, about 1 cup,

• 1 large tomato (or ½ pint cherry avocado, onion, cilantro, of shredded chicken for each serving

tomatoes) chickpeas, lemon, and olive oil. for additional protein for this recipe.
• ½ avocado, cut into chunks 2. Mix well, and finish with salt and

• ¼ onion (optional) pepper. Options (Leftovers): Thanks to

• Cilantro, finely chopped (optional) the lack of lettuce, and its inevitable

• 3 cups canned and drained browning, this salad keeps better in

chickpeas or garbanzo beans the fridge overnight.
• 1 lemon, squeezed (or 1 ½ limes)

• 2 tbsp olive oil

• Salt and pepper, to taste

Page 21 of 55
Carrot Fries
You might love french fries made with potatoes, but did you know that you can make fries out of
carrots? Using this “unlimited” food, which makes them totally guilt-free, is a great alternative you
can feel good about. Baked, not fried, and slightly burnt so that you get that good caramelized flavor,
carrot fries are a great opportunity to switch things up when it comes to snacking.
Ingredients Directions The goal is to get them to

golden, so that they are slightly
• Carrots 1. Preheat your oven to 425ºF. burnt - because that’s where

• Avocado oil (spray form) 2. Cut carrots into small “fries.” You they caramelize and the flavor

• Salt can do this in one of the following completely changes.

ways: Cut the baby carrots in 7. After the carrots are fully
Optional quarters, lengthwise, cutting full-

caramelized, feel free to add
• Smoked paprika length carrots in half and then some additional spices to make

• Garlic quartering them, or using a unique your carrot fries entirely unique

• Rosemary veggie chopping tool that cuts to you.

• Chives food into “fry-form.”

3. Lightly spray your pan with oil.

4. Place the carrots on the pan, Options

trying not to let them touch the
other carrots. Serving Suggestions: Some ovens
5. Lightly spray the carrots with the may require an additional 5 minutes,
on both sides, for the carrots to come

oil. Finish by seasoning with salt.
6. Bake; 15 minutes. Turn the fries out just right.

over, or stir them around, and
then bake; another 15 minutes. Options (Leftovers): Carrot fries are
best when served warm.
Page 22 of 55
Roasted Orange
Pepper Soup
Cook Time: 25 minutes Immersion Blender
This recipe relies on the subtle, but delicious, flavor or orange peppers. Not only does it lend this
soup a generous thickness, but it provides it with a mild spiciness that I just love. It’s an easy way to
enjoy a delicious soup with our helpful “unlimited” foods.

• 1 tbsp avocado oil 1. Heat the oil in a 6-quart pot, over Serving Suggestions: This soup has

• 1 large yellow or sweet onion, medium heat. a medium rating for spiciness; if you

diced 2. Add the onion, garlic, red chili like it mild, add ½ teaspoon less of

• 2 tbsp garlic, chopped flakes, and sea salt. Sauté until the crushed red chili flakes, or add ½

• ½ to 1 tsp red chili flakes, crushed translucent. teaspoon more for hotter soup.

• 1 tsp sea salt (or herbamare) 3. Add the stock, peppers and

• 4 cups organic vegetable or tomatoes to the pot, and simmer; Options (Leftovers): This soup is

chicken stock 20 minutes, covered, and stirring perfect for freezing, whether as a
• 4 - 5 orange peppers, roasted occasionally. lunch or batch-cooked for a dinner the

• 4 cups tomatoes, chopped 4. Purée the soup in batches, using next night.

• ¼ cup fresh parsley, minced a blender, then return to the pot.

• ¼ cup fresh basil, minced Or, using an immersion blender,

purée the soup in the pot.
5. Cook on low heat; 5 minutes. Add

the parsley and basil, and cook for
5 more minutes (stirring often).
6. Taste, and adjust the spiced, as

needed.
Page 23 of 55
Fresh
Spring Gazpacho
Prep Time: 3 hours, 10 mins Serving Size: 4 Special Equipment: Food
Cook Time: N/A Processor / Immersion Blender
This is a recipe that is absolutely perfect for spring. Gazpacho is a soup that is traditionally served
cold, which makes it absolutely refreshing every time we make a fresh batch. It also allows for some
of our favorite fresh herbs to really steal the show, and turns this quick and easy recipe into the
perfect lunch or dinner when the weather starts warming up.

• 3 medium tomatoes, peeled, 1. In a large bowl, reserve 2 Serving Suggestions: Serve in

seeded, and chopped (about 3 tablespoons each of the tomato, chilled bowls garnished with the
cups) cucumber, pepper, and onion (for reserved vegetables.
• 1 large cucumber, peeled, garnish).

seeded, and chopped (about 2 2. In the food processor, or Options (Leftovers): Thanks to the

cups) immersion blender, purée the fact that it’s already prepared cold,
• 1 red bell pepper, chopped (about remaining ingredients until this soup can be saved in the fridge

1 cup) smooth, adjusting the seasoning and enjoyed the next day with ease.
• 1 medium onion, chopped (about to taste with lemon juice, salt, and

1 ¼ cup) cayenne pepper.
• 3 cups canned tomato juice 3. Cover and chill thoroughly, at

• 2 tbsp fresh herbs (tarragon, least 3 hours, but preferably

thyme, or parsley), chopped overnight. Adjust the consistency,
• ¼ cup red wine vinegar as desired, with water.

• 2 cloves garlic, peeled and finely 4. Garnish with reserved vegetables.

chopped
• 2 tbsp tomato paste

• ½ lemon, juiced

• Kosher salt

• Cayenne pepper

Page 24 of 55
Zucchini Noodles with
Bruschetta
Cook Time: 5 minutes Spiralizer
There are so many beautiful things you can do with a spiralizer, and making vegetable noodles is one
of the best. This pasta recipe eliminates the need for traditional noodles, and repackages zucchini in
a fun form that your whole family is sure to love.

• 3 - 4 zucchinis 1. Using a spiralizer, make the Serving Suggestions: For a full

• 2 medium tomatoes, ripe and zucchini noodles. Cover and meal, add a lean protein (like grilled

diced refrigerate them until needed. chicken) to this dish.
• ¼ sweet or yellow onion, diced 2. Mix the bruschetta ingredients

• 3 - 5 tbsp balsamic vinegar together, and let them marinate Options (Leftovers): Feel free to

• ¼ cup olive oil in the refrigerator; 15 minutes. make additional zucchini noodles in

• ¼ tsp fresh basil, finely chopped Shake the container every few advance, making sure to cover and

• Salt and pepper, to taste minutes to help the flavors come refrigerate them, in order to make

together properly. this delicious dinner recipe again
3. Heat the zucchini noodles on tomorrow.

medium-high heat; 5 minutes, in
a sauté pan. Top with the cold,
fresh bruschetta, and serve
immediately.
Page 25 of 55
Beet and
Fennel Soup
Prep Time: 5 minutes Serving Size: 4
How much do you know about fennel? This vegetable sure has an interesting taste to it, with notes
of licorice that pair perfectly with the earthy taste of beets. When you bring them together, they really
make for a great soup. This is one of my favorite signature recipes, and I can’t wait to share it with
you to add some hearty goodness to your next dinner.

• 4 medium-sized beets (about 1 lb 1. Place cut up beets, water, Serving Suggestions: Make sure to

peeled and diced) cinnamon, and chili powder, sprinkle your completed bowls with
• ¼ cup water alongside olive oil, in a large chopped fennel fronds.

• ½ tsp ground cinnamon saucepan and sauté until soft and

• ½ tsp chili powder juicy. Options (Leftovers): This soup

• Olive oil 2. Add the organic chicken broth, freezes easily.

• 4 cups organic chicken broth chopped fennel, and honey. Bring

• 1 ¾ cups fennel bulb, chopped mixture to a boil; reduce heat, and

• 1 tbsp organic honey simmer for 40 minutes, or until

• ⅓ tsp freshly ground white pepper everything is tender. Cool.

• ½ tsp salt 3. Place the mixture in a blender;

processing until smooth. Stir in
salt and pepper.
Page 26 of 55
Green Beans with
Miso-Sesame Sauce
Prep Time: 5 minutes Serving Size: 4 Special Equipment: Spice
Cook Time: 10 minutes Grinder
Think of this recipe as a great alternative to traditional green bean casseroles. Green beans
themselves are rich in chlorophyll, just like leafy greens, and are high in natural silicates which make
your hair and skin healthier. They also make for a great source of fiber. So, what are you waiting for?
Paired with miso, which is a great fermented food in and of itself, this dish makes for a great side to
just about any meal.

• 2 tbsp and 1 tsp white sesame 1. Grind 2 tablespoons of the Serving Suggestions: Garnish

seeds sesame seeds in a spice grinder, green beans with the remaining
• ¼ cup unseasoned Japanese rice or put them in a plastic bag and sesame seeds to enjoy the added

vinegar mash with a rolling pin until they benefits of sesame seeds (copper
• 2 tbsp white Miso paste, naturally reach a powder consistency. and phytosterols).

fermented 2. Combine ground sesame seeds,

• 1 lb green beans, long, slender, vinegar, and miso in a small bowl, Options (Leftovers): These green

with the stem-ends trimmed whisk; until well-blended. beans are perfect as an anytime
• 1 tsp coarse salt 3. Bring a large saucepan, ¾ of the snack, whenever you’re hungry

way filled with water, to a boil. Add around the house.
green beans and salt. Boil until
the green beans are tender to the
bite; 6 - 8 minutes. Drain.
4. Place green beans in a shallow

serving bowl, spooning the sauce
on top.
Page 27 of 55
Asian
Soup Stock
Prep Time: 5 minutes Serving Size: 4 Special Equipment: Spice
Cook Time: 2-3 hours Stockpot
Looking for a good soup stock? Why not make your own. This Asian soup stock relies on delicious
shiitake mushrooms to form the base, alongside some lemongrass and crushed red pepper flakes.
It’s a great recipe that can serve as the foundation for plenty of dishes. Best of all? It’s easy to keep in
the fridge!

• 12 cups water 1. Place all ingredients into an Serving Suggestions: Stock may be

• 1 large onion, skins left on and cut 8-quart stockpot. Bring to a boil, frozen for later use or stored in the

into chunks cover, and reduce heat to low. refrigerator for 5 to 7 days.
• 1 head garlic, cut in half Simmer; 2 - 3 hours.

• 1 2” piece fresh ginger, sliced 2. Place a strainer into a large bowl or Options (Leftovers): Feel free to use

• 3 stalks celery, chopped pot, and pour the stock through it. this stock however you’d like in your

• 3 to 4 cups Shiitake mushrooms, cooking, particularly in soups.

chopped
• 1 stalk lemongrass, chopped

• 1 tsp crushed red pepper flakes

• 1 - 2 tsp sea salt

Page 28 of 55
The Best
Thai Chicken Coconut Soup
Cook Time: 4-8 hours Crockpot
There’s just something about soup that makes me feel good, especially when it has just the right amount of
spice. That’s what this Thai-style chicken coconut soup is all about, especially because it is so simple. All you
need is a handful of ingredients, a crockpot (optional), and you’ll be enjoying this amazing dinner in no time -
well, in 4 - 8 hours, actually!

• 1 tsp grated lime zest 1. Combine the lime zest, juice, Serving Suggestions: You can

• ¼ cup fresh lime juice lemongrass, fish sauce, ginger, easily put all of these ingredients in

• 1 tbsp lemongrass, chopped and and chile in a large saucepan. a crockpot on high for 4 hours or low

peeled Bring to a simmer over medium for 6-8 hours for even more flavor and
• 2 tbsp fish sauce heat, and then stir in the chicken convenience.

• ½ tsp fresh ginger, minced and and coconut milk.

peeled 2. Cook; 7 - 10 minutes per side, or Options (Leftovers): Crockpot

• ½ tsp seeded thai chile, chopped until chicken is cooked through. recipes are perfect for leftovers, so

• 1 lb organic chicken breast, cut 3. Sprinkle with cilantro and serve you should save this soup and enjoy

into bite-sized pieces immediately. it the next day - brown rice optional.
• 1 can light coconut milk

• 2 tbsp fresh cilantro, chopped

Charred Greens with Lemon
When’s the last time you had some mustard greens? These are the perfect greens for batch cooking, as they
keep well for up to 3 days when refrigerated. Beyond that, mustard greens offer a subtle kick - just like mustard
- and are delicious when served warm. Best of all, they are cruciferous, which means you’re also cutting down
on your cancer risks and safeguarding your thyroid. Now that’s a win-win-win situation.

• 2 bunches mustard greens, stems 1. Toss green with 1 tablespoon oil, Serving Suggestions: Toss these

removed salt, and pepper. greens with your favorite dressing to
• 2 tbsp macadamia nut oil 2. Heat a large skillet over high. Add enjoy as a quick meal.

• ¼ tsp sea salt the greens, in batches, stirring

• ¼ tsp black pepper frequently after each addition. Options (Leftovers): Mustard greens

• Pinch of cayenne pepper Cook until lightly charred and keep well, for up to 3 days, covered in

wilted; about 2 minutes. the refrigerator.
Page 29 of 55
Beet 'Chips'
Cook Time: 20 minutes Mandolin
These are honestly nothing like your everyday, run-of-the-mill chips. These beet chips are the perfect
healthy snack, and are easy to make on your own. Beets contain amino acid that fights heart disease,
regulates hormones, and helps with detoxification. Basically, that’s everyone we could ever ask for in
a quick snack.
Ingredients Directions 4. Arrange in a single layer, ensuring

that the slices aren’t touching.
• 3 medium-large beets, rinsed and 1. Preheat oven to 375ºF. Place Bake; 15 - 20 minutes, or until

scrubbed oven rack in the center of the crispy and slightly brown. Be sure
• Avocado oil (spray) oven. to watch closely, past 15 minutes,

• Sea salt 2. Thinly slice the beets with a as they can burn quickly.

• Black pepper mandolin, or a sharp knife,

• 2 - 3 rosemary sprigs, roughly getting them as consistently thin

chopped as possible. A good hint to know
whether or not you’re cutting them
Options
right is that they will curl just a bit Serving Suggestions: The
when cut. This helps ensure even appropriate amount of beets is ½
baking and crispiness. cup in a cooked or juiced form and
3. Divide the sliced beets between servings should be 2 - 3 times a week.

two baking sheets, and spray (or
drizzle) with avocado oil. Add a Options (Leftovers): Feel free to
pinch of salt and rosemary. Toss keep beet chips around your home at
to coat. all times. They’re the perfect snack,
and perfect for you.
Page 30 of 55
Potato and
Salmon Salad
Want to know the great thing about cooked red potatoes? They’re packed with resistant fiber, which is
great for your adrenals. Wild-caught salmon can also be enjoyed a few times a week, and this recipe
is a great way to incorporate both! Enjoy it for dinner one moment, and then lunch the next day, it’s
truly that versatile.
Ingredients Directions 5. Add the vinaigrette, and any

additional toppings, and toss
• 4 cups ( approximates 1 lb small 1. Bring a pot of salted water to a and serve immediately over your

red potatoes quartered) boil. Add the potatoes and cook; 5 choice of lettuce.
• 2 ½ tbsp champagne vinegar - 10 minutes, until fork tender.

• 1 tsp Dijon mustard 2. Remove potatoes with a slotted

• Sea salt and pepper, to taste spoon, reserving the hot water Options

• ¼ cup organic olive oil for the beans. Place the drained
Serving Suggestions: Don’t forget

• 1 lb green beans potatoes in a medium-sized bowl.
about the value of toppings. If you feel

• 2 cans wild-caught salmon 3. While the potatoes cook, prepare
like you could use some avocado or

• 1 small red onion, diced the vinaigrette. Whisk together
beets in this salad, please do it. It’s

• 2 tbsp fresh parsley, chopped the vinegar, mustard., salt, and
a great way to get even more variety

• Lettuce, for serving pepper in a small bowl. Slowly
into your diet, which is what this recipe

add the olive oil, while continuing
Optional Toppings: to whisk until the vinaigrette is is already all about.
• Avocado emulsified. Set aside.
Options (Leftovers): Feel free to

• Beets 4. Bring the water back up to a boil.
make a batch of quinoa, and pair

• Brussels sprouts Add the green beans and cook;
it with any leftovers for tomorrow’s

about 4 minutes, until crisp-tender.
Drain and pat the beans dry. Add lunch.
the beans to the potatoes, along
with the salmon, red onion, and
parsley. Season with salt and
pepper to taste.
Page 31 of 55
Chinese
Chicken Salad
Depending on your mood, a good chicken salad can make all the difference when it comes time to
make dinner. This salad is also perfect for those with any allergies, as it is simple, filling, and fully
customizable. Who said salad can’t be fun?

For the salad 1. Add all of the salad ingredients Serving Suggestions: Serve

• 3 cups quinoa, cooked into a large bowl, minus the immediately or store in fridge and

• 2 cups organic chicken breasts broccoli and the dressing. serve whe n desired.

• ½ cup broccoli, finely chopped 2. Gently steam the broccoli; 2

• ½ cup carrot, shredded minutes (or for 40 seconds in the Options (Leftovers): This recipe

• ½ cup red bell pepper, cut into microwave), and transfer to the keeps incredibly well in the fridge, and

small pieces salad bowl. Toss ingredients to makes for a great lunch.
• 1 cup spinach, chopped combine.

• 2 green onions, chopped 3. Drizzle dressing over salad,

• ¼ cup peanuts, chopped tossing again until everything is

incorporated and evenly covered.
For the dressing
• 1 tbsp organic cream-style peanut

butter (or sunbutter)
• 2 tsp toasted sesame oil

• 1 tsp tamari, gluten-free

• 1 tsp brown rice vinegar

• Juice of half a lime

• 2 - 3 tbsp water

Page 32 of 55
Chili
Roasted Carrots
Apart from being bursting with flavor, this recipe is rich in vitamin A, which is exactly what your brain
needs when it’s craving an added boost. They make for a great side to grilled chicken or pork, or can
be enjoyed as a snack all on their own.

• 1 tbsp grapeseed oil 1. Position rack in lower third of Serving Suggestions: Serve these

• 1 tsp chili powder oven; preheat oven to 450ºF. roasted carrots as a side to your

• 1 tsp ground cumin 2. Combine oil, chili powder, cumin, favorite protein.

• ½ tsp salt and salt in a medium-sized bowl.

• 2 lbs carrots, cut into ¼“ diagonal Add carrots and toss well to coat. Options (Leftovers): N/A

slices Spread out on a rimmed baking
• 2 tbsp fresh cilantro, chopped sheet. Roast the carrots, stirring

• 2 tbsp lime juice once, until tender and golden; 20 -

25 minutes.
3. Toss the carrots with cilantro and

lime juice. Serve immediately.
Page 33 of 55
Unbeatable Minestrone
Prep Time: 15 minutes Serving Size: 8-10 Special Equipment: None
This light soup is not only great for you, but it’s perfect for sharing with the entire family. All the flavor,
and that beautiful color - kids will love it, too. This is the perfect recipe for those nights when you’re
just craving soup, and want it to be filled with all sorts of delicious and good-for-you ingredients.

• 1 ½ cups gluten-free pasta 1. Cook pasta according to package Serving Suggestions: The best part

• 2 tbsp olive oil directions. Cook until al dente, about this recipe is how customizable

• 6 cloves garlic, chopped drain, and toss with olive oil. Set it is, like adding protein into it. Feel

• 1 16-ounce tub of cherry tomatoes aside. free to add a cup of shredded chicken

• 2 large carrots, chopped 2. In a large saucepan, over high (or steamed white fish), to get more

• 3 stalks celery, chopped heat, add oil. Add garlic, and protein, more flavour, and more

• 1 large yellow onion, chopped sauté until golden. benefits from this delicious soup.

• 1 tbsp fresh thyme, chopped 3. Lower heat to medium, adding the

• 1 can red kidney beans, rinsed cherry tomatoes, carrots, celery, Options (Leftovers): Feel free to

and drained and onion. Cook until soft, stirring add a protein serving to each serving
• 1 can white kidney beans, rinsed often; about 10 minutes. Add of Minestrone for a complete meal.

and drained herbs and raise heat to high. Add
• 1 can chickpeas, rinsed and beans, chickpeas, tomatoes, and

drained zucchini.
• Diced tomatoes 14.5 oz 4. Add chicken broth and water, and

• 2 medium-sized zucchinis, bring to a boil.

chopped 5. Lower heat and simmer for 15 - 20

• 2 tbsp organic chicken broth minutes. Make sure to skim the

• 8 cups purified water foam from the top.

• 2 tsp pepper 6. Season with pepper, and sprinkle

• 1 tsp salt with salt (to taste).

7. Add cooked pasta.

Page 34 of 55
Vegan
Pumpkin Risotto
I’m a big fan of vegan and vegetarian twists on classic recipes, and this Pumpkin Risotto is one of
them! Pumpkin adds a sweet and unique flavor, that’s perfect for falls, as a vegetarian Thanksgiving
entree or an anytime dinner.

• 1 onion, diced 1. Over medium heat, sauté the Serving Suggestions: If you have a

• 1 tbsp olive oil, divided onion in 1 tbsp of olive over; 3 - 5 gluten allergy, be sure to use certified

• 2 cups arborio (risotto) rice minutes (or until soft). gluten-free arborio rice, in order to

• 1 cup white wine 2. Add the rice, and allow to cook, avoid any cross-contamination.

• 4 cups vegetable broth stirring, for 1 - 2 minutes. At this

• 1 cup pumpkin puree point, slowly add the white wine. Options (Leftovers): N/A

• 1 tsp fresh ginger, grated or 3. Start adding the vegetable

minced broth, ½ cup at a time. Allow the
• 1 tsp nutmeg moisture to cook off before adding

• 1 tbsp chopped fresh basil the next ½ cup. Stir frequently.

• Salt and pepper, to taste 4. Add remaining ingredients, stirring

well, and cook for just a few
minutes (until heated through).
Page 35 of 55
Savory
Eggplant Boats
Eliminate steps, without sacrificing flavor, with these simple eggplant boats. These boats are perfect
for when company is coming over, or for when you need a quick dinner that you can enjoy in a hurry.
The best part? They’re pre-portioned! Just grab a handful of boats, put them on your plate, and
you’ve got dinner in a hurry.
Ingredients Directions 7. While the peppers cook, grill the

eggplant slices for a few minutes
• 2 red, yellow or orange peppers, 1. Preheat your oven to 425ºF. on each side; about 5 - 8 minutes

cut into long, wide sections 2. Lightly spray skillet with avocado per side.

• 2 eggplants, cut into long, ½“ oil. Sauté the onions on medium- 8. When the eggplant is golden on

sections — try to get straight-as- high heat, until translucent (2 - 3

both sides, and nicely softened,
possible eggplants minutes). put the grilled eggplant slices on
• 1 package cherry/grape tomatoes, 3. Add yellow, red, and/or red a cookie sheet.

quartered (or 3 large tomatoes cut peppers (hint: the smaller you 9. Top the eggplant with the pepper
into ½“ chunks) cut the pieces, the faster they will
and spinach mixture
• 1 onion, chopped (med.) cook). 10. Bake, for 20 minutes, at 425ºF.

• 1 bag baby spinach (8 oz) 4. Sauté the peppers; 15 minutes,

11. While the eggplant slices are

• 3 cloves garlic stirring frequently. If they get too

baking, bring balsamic vinegar to

• 2 tbsp capers dry, you can add a little water to a boil and simmer until reduced

• ½ cup balsamic vinegar keep them from sticking to the by ½ the amount you started

• Avocado cooking spray pan. Add garlic and spinach 2-3 with.

• Dash of paprika minutes and then set aside. 12. Add the capers and tomatoes

• Sea salt 5. Slice the eggplant. Like apples,

and cook over high heat for 3-5

eggplants brown soon after you minutes. Thick sauce should
cut them. So, you want to cut form. Then sauté white onions
Options them immediately before cooking. until they are transparent; 2 - 3
Serving Suggestions: For an extra If you happen to be cutting a minutes.
pop of flavor you can sauté tomatoes lot at a time, wrap the sections 13. After 20 minutes of baking, top
in parchment paper to keep air

with a little vegetable broth and top eggplant slices with the prepared
this mixture onto the eggplant rolls exposure to a minimum - until they balsamic tomato sauce.
just before serving. are ready to be cooked. 14. When complete, sprinkle slices
6. Lightly spray the eggplant slices,

with paprika and a pinch of salt.

Options (Leftovers): This recipe is and your grill pan, with avocado
best served warm. oil.
Page 36 of 55
BONUS RECIPES
Seafood
Page 37 of 55
Sprouted Almond
Fish ‘Taco’ Bowl
Cook Time: 10 minutes Processor/Blender
Fresh, simply flavoured, and classic Mexican. This isn’t the same type of Mexican food that you’ll find
at fast food restaurants, it’s something you’ll love enjoying before, during, and after you eat it. The
sprouted almonds also make for a nice touch, and add a different element of flavor to spruce up your
everyday lunch.
Ingredients Directions 8. Squeeze lime juice and top with

fresh cilantro (optional).
• Avocado oil 1. Brush avocado oil onto a pan, 9. Serve at room temperature, or

• 1 cup sprouted almonds, crushed and bring to medium-high

chilled. Just before serving, spoon

or blended temperature. peas over the top of the salad,
• 1 lime 2. Using a plate, place the crushed/ add the can of sardines, and

• 1 cup white fish, of your choice (in blended sprouted almonds. sprinkle the remaining half of dill.

season) 3. Squeeze lime onto the fish,

• ¾ cup pinto beans, cooked rubbing it in.
Options

• 2 cups lettuce, shredded 4. Brush oil onto fish, and proceed

• 1 onion, chopped to dredge with crushed sprouted Serving Suggestions: When in

• 1 tomato, sliced almonds (a little goes a long way doubt, barely undercook fish and let it

• 2 rice tortillas - you don’t want/need much to “rest,” as it will cook more on its own.

• Salt and pepper, to taste adhere to the fish) Overcooking makes it rubbery. You

• Cilantro (optional) 5. Place the fish into the hot pan. want it to gently flake with a fork

Cook; 3 - 5 minutes (depending
on thickness). Options (Leftovers): If you find
6. Brush pan with additional oil as yourself with leftover crushed

you flip fish, and cook; another 3 - almonds, feel free to save them for
5 minutes. tomorrow to dredge a new selection
7. In a bowl, add beans, lettuce, of fish.

onions, tomatoes, fish, and tear
some rice tortillas into small
pieces.
Page 38 of 55
Spicy
Shrimp and Beans
Can shrimp be good for you? The short answer is yes, if you’re careful with choosing the right type.
Wild-caught shrimp is packed with many nutrients, like tryptophan, B12, selenium, astaxanthin,
omega-3 fats, and even zing. It’s no wonder why shrimp is good for brain aging, and exceptional for
bone health - which is why I’d like to share it with you as part of this simple dinner classic.

• 2 tbsp olive oil 1. Heat the oil in a large skillet over Serving Suggestions: N/A

• 1 pint cherry tomatoes, halved medium-low heat. Add shrimp and

• ¼ tsp red pepper flakes cook 2 minutes. Set aside. Options (Leftovers): Made extra rice?

• 2 cloves garlic, minced 2. Add the red pepper flakes and Whip up an extra batch of shrimp, save

• ¼ cup apple cider vinegar garlic, cooking until fragrant; about them overnight, and then enjoy them

• 2 (15 oz) canned white beans, 1 minute. tomorrow as a light lunch.

drained and rinsed 3. Pour in the apple cider vinegar

• Kosher salt, to taste and simmer; one minute.

• 1 lb wild-caught shrimp, 4. Mix in the beans and tomatoes.

uncooked, peeled and deveined Season the mixture with salt, as
• ¼ cup fresh parsley leaves, needed.

coarsely chopped 5. Add in the shrimp and gently toss

• 1 cup cooked long-grain jasmine to combine.

brown rice 6. Cover and simmer until the shrimp

are cooked all the way through;
about 3-5 minutes
7. Sprinkle with parsley and serve on

top of rice.
Page 39 of 55
Seared Cod with
Chilled Potatoes
How do you enjoy potatoes while preserving all that good resistant starch? That’s easy, you serve
them chilled! Boiling preserves much of that starch, and when the boiled potatoes are refrigerated
they form even more starch in a process called retrograde resistant starch formation. Paired with
some delicious white fish, this is a great meal to start or finish the week strong.

• 1 tsp macadamia nut oil 1. Heat the oil in a large sauté pan Serving Suggestions: N/A

• 1 lb wild-caught Atlantic cod fillet on medium-high heat.

• 4 cups (approximately 1 lb baby 2. Sauté the cod fillet; 3 - 4 minutes Options (Leftovers): You could

potatoes) on each side until flaky. Allow the enjoy this recipe immediately, or you
• 1 lb green beans, boiled 10 cod to cool slightly, then cut it up could pack the salad into a contained,

minutes, refrigerated overnight into small pieces. refrigerate, and serve it later, too.
• ¼ cup red onion, diced 3. Dice the potatoes and beans, and

• 1 tbsp soy-free vegan mayonnaise mix with the onion in a large bowl.

Add the cod and then spoon in the
mayonnaise, stirring gently.
Page 40 of 55
Zucchini Noodles with Baked
Shrimp & Rainbow Tomatoes
Cook Time: 30 minutes Spiralizer
When it comes to dinner at our house, the more vegetables, the better! This recipe relies on fresh
noodles made from zucchini, which can be cooked to either have that perfect crunch, or to the point
where they are nice and soft - it’s entirely your choice. The addition of wild-caught shrimp adds some
quality protein, and rainbow cherry tomatoes are for that pop of color we always like to see.
Ingredients Directions 10. Add the zucchini noodles, and

stir occasionally until cooked
• 2 lbs wild-caught shrimp, 1. Preheat your oven to 425ºF. to your favourite consistency

uncooked 2. If needed, peel the shrimp. (from al dente to soft).

• 8 medium zucchinis, spiralized 3. Line a cookie sheet with 11. Add salt and pepper, to taste.

• 4 tbsp avocado oil, divided unbleached parchment paper (for

12. Top with shrimp or serve on the

• ½ cup lemon juice easy cleanup).

side.

• ¼ cup fresh basil, finely chopped 4. Lay the shrimp on the sheet. Pay

• ½ cup medium white or yellow attention that they don’t overlap.
Options

onion, chopped 5. Season shrimp with 2 tablespoons

• 3 cloves garlic, crushed avocado oil, lemon juice and Serving Suggestions: Feel free to

• 1 package rainbow cherry chopped basil. enjoy this recipe with a separate side

tomatoes, halved or quartered (for 6. Bake; 15 minutes. of carbs.

larger tomatoes) 7. While the shrimp is baking, heat

• Salt and pepper, to taste. 2 tablespoons of avocado oil in a Options (Leftovers): Zucchini

large pan. noodles are best enjoyed fresh, but if
8. Sauté the chopped onion, on you have extra shrimp you can save

medium-high heat, until slightly them the next day and spiralize a new
translucent (this should take about batch to enjoy.
2 minutes).
9. Add garlic and tomatoes. Sauté

and stir, occasionally, for 10
minutes.
Page 41 of 55
Baked Shrimp with
Lemon and Chives
What are the elements of a truly perfect meal? It has to be easy, with only a few ingredients, it needs
to be fast (especially if you’re in a rush for dinner), healthy, and delicious. These shrimp are all that
and more! Packed with flavor, and easy to prepare, don’t blame me if you end up wanting these every
night for dinner.

• 2 lbs wild-caught shrimp, 1. Preheat your oven to 425ºF. Serving Suggestions: If you enjoy

uncooked 2. Clean the shrimp, if needed. the flavour of lemon, feel free to

• Juice of 1 lemon 3. Line a cookie sheet with squeeze the other half of the lemon in

• 1 tbs fresh or freeze dried chives unbleached parchment paper (for this recipe on top of the shrimp when

• Fresh ground pepper to taste easy cleanup). you serve it. Be sure to pair this recipe

• 1 tsp salt 4. Lay shrimp on the sheet, so that with greens and carbs, ideally.

they don’t overlap and can cook
properly. Options (Leftovers): Shrimp keep
5. Squeeze ½ of the lemon over the well in the fridge overnight, if you’re

shrimp. planning to make extra and want to
6. Season with salt and pepper. save some for tomorrow.

7. Bake; 15 minutes. Add chives and

serve.
Page 42 of 55
Wild Salmon with
Ginger-Lime Marinade
Prep: 45 mins - 2 hr, 15 mins Serving Size: 4 Special Equipment: None
What’s not to love about salmon? This fish is easy to enjoy, but it pairs delightfully with a great ginger-
lime marinade. The distinct flavor of ginger, paired with the acidity of lime, really help to pull out extra
flavor from the salmon - it might just have you jumping (upstream) for joy!

• 1 lb wild Alaskan salmon fillets 1. Rinse the salmon under cool Serving Suggestions: This salmon

• ½ cup tamari running water, and place skin-side pairs perfectly with a fresh side of

• 1 lime, juiced up in a glass baking dish. greens.

• 1 tsp ginger, grated 2. Mix the tamari, lime, ginger, garlic,

• 2 - 4 cloves garlic, crushed and hot pepper sesame oil into Options (Leftovers): Salmon keeps

• Few dashes hot pepper sesame a small bowl and pour over the well for a week’s worth of meals. Feel

oil salmon. Cover the pan. free to batch cook this recipe, and
3. Marinate; 30 minutes to 2 hours, enjoy it day in and day out.

in the refrigerator.
4. Preheat your oven to 400ºF. Drain

the marinade off the salmon, and
flip the salmon skin-side down.
5. Transfer baking dish to the

oven. Cook; 10 minute, per
inch of thickness to the salmon.
This should take about 15 - 25
minutes, or until cooked through.
Page 43 of 55
BONUS RECIPES
Beef, Turkey and Chicken
Page 44 of 55
Shepherd’s Pie
This has to be one of my absolute favorite recipes, and really redefines what you think of
when you hear the term “comfort food.” Instead of topping with potatoes, I loved using mashed
cauliflower. It’s perfect for fall or winter, and tastes just as good heated up the next day - what’s
not to love about that?
Ingredients Directions casserole dish. Drag a fork, lightly,

across the top to “rough up” the
• 1 - 2 cloves garlic, chopped 1. Preheat oven to 350ºF. surface (for baking purposes).

• 1 shallot, large sliced 2. In oil over med-high heat, sauté 6. Bake at 350ºF, for 30 minutes, or

• 1 large white onion, chopped the garlic, shallot and onion in the

until it is nice and bubbly.

• 1 tbsp olive oil oil.
Options

• 1 ½ lbs ground turkey meat 3. Once the onions become

• 2 cups carrots, sliced translucent (about 3 minutes), Serving Suggestions: N/A

• ¼ cup celery, sliced add in the turkey meat (breaking

• 1 zucchini, large and cubed up with spatula), carrots, celery, Options (Leftovers): Shepherd’s pie

• ¼ tsp salt zucchini, salt and spices. makes for the perfect lunch the next

• 3 cups cauliflower (or sweet Continue to cook until the day, and freezes exceptionally well.

potato), cooked and mashed vegetables are tender most of
• 2 tsp dried thyme the way. They don’t have to be

• 2 tbs dried basil completely cooked, because they

• 1 tsp sage will bake more in the oven. Having

• ½ tsp marjoram them just a bit tender is perfect.

• 1 lb ground turkey 4. Transfer everything to a 9 x 13

inch casserole dish.
5. Smooth the cauliflower (or

potatoes) over the meat in the
Page 45 of 55
Savory and Sweet
Stuffed Cabbage
Cook Time: 2 hours, 10 mins
Have a little bit more time to dedicate to dinner? You won’t be disappointed with this recipe. An equal
combination of savory and sweet, cabbage makes for a great vehicle to carry a selection of other
flavors - like organic raisins, for instance!
Ingredients Directions 7. Spread some of the tomato sauce

on a baking sheet that will hold 8
• 1 medium head green cabbage 1. Preheat oven to 350ºF. cabbage rolls.

• ½ onion, diced 2. Soften the head of the cabbage. 8. Place cabbage roll on top of the

• 3 garlic cloves chopped You can do this in one of two

sauce.

• ¼ cup sun dried tomatoes ways: either core the cabbage 9. Once the dish is filled with rolls,

(optional) the best you can, then microwave

top with tomato sauce and extra
• 1 tsp basil it - core-side down for 7 minutes. cabbage (chopped), meat, or

• 1 lb ground meat (ideally grass- Or, you can core the cabbage as carrots.

fed beef) best as possible, then boil it until 10. Bake, covered, for 2 hours.
• Smoked paprika, to taste the leaves soften and remove the

• Salt and pepper, to taste leaves as they soften and dunk
Options

• 6 large carrots, shredded in a bowl of ice water. Dry the

• ¼ cup raisins, organic leaves, continuing to cook until Serving Suggestions: If you don’t

• 1 jar tomato sauce 14.5 oz. you get more, and repeat the feel like using grass-fed beef, you can

• Avocado oil cooking spray process. Set dried leaves aside to also feel free to use ground pork or

cool. lean ground turkey. Or, make it vegan
3. Sauté onions, on medium-high and just stuff it with vegetables!

heat, until translucent.
4. Add garlic, sun dried tomatoes, Options (Leftovers): If you have

and basil. Cook; 1 - 2 minutes. leftover rolls, be sure to save them for
5. Add in the ground beef (breaking the next day. Chalk it up to giving the

it up with a spatula) and cook for flavors more time to meld together,
a few minutes, until just browned. but this recipe seems to taste even
Add paprika, salt, and pepper; mix better given a little bit of time.
well.
6. Stuff the cabbage leaves with

meat, carrots and raisins and roll
up.
Page 46 of 55
Fall Vegetable
Beef Roast
Prep Time: 10 minutes Serving Size: 6 Special Equipment: Dutch
Cook Time: 3-4 hours Oven
When the weather starts to turn cold, even in the desert, I always like to turn to this hearty beef roast
recipe. It’s a nice collection of vegetables that really get time to soak up the flavour - this is the kind of
recipe that just warms you up inside and out.

• 1 tbsp extra virgin olive oil (or 1. Preheat the oven to 325ºF. Serving Suggestions: N/A

ghee) 2. Heat the olive oil in a large dutch

• 1 organic beef roast (2 - 3 lbs) oven, over medium-high heat. Options (Leftovers): N/A

• 1 tsp sea salt Rub the salt and pepper into the

• 1 tsp freshly ground black pepper roast on all sides. Add the roast

• 2 tsp dried thyme to the dutch oven, and sear for a

• 1 medium-sized onion, cut into few minutes on each side. Add the

chunks thyme, onion, vegetable juice, and
• 2 cups organic vegetable juice broth.

cocktail (or tomato puree) 3. Cover and transfer to the

• 2 cups organic beef broth preheated oven, and braise;

• 3 - 4 large carrots, peeled and cut 2 hours. Remove the pot from

into 3-inch pieces the oven and add the remaining
• 4 - 5 red potatoes, cut into large vegetables.

chunks 4. Return the pot to the oven and

• 1 rutabaga or yam, cut into large cook; 1 - 2 more hours, or until the

chunks roast begins to fall apart and the
• 3 celery stalks, cut into 3-inch vegetables are tender.

pieces
• Sea salt or Herbamare, to taste

Page 47 of 55
Asparagus
Sweet Potato Skillet
Skillet recipes are some of the easiest, and most delicious, that you can prepare for yourself in a
hurry. This recipe, in particular, benefits from the presence of asparagus. Packed with fiber, folate,
chromium, vitamins A, C, E, and K - it combines with sweet potato to make for a dinner that is
delicious, healthy, and perfect for sharing.

• 1 lb boneless chicken breasts 1. Cut the chicken into small pieces, Serving Suggestions: Feel free to

• 1 tbsp olive oil season with salt and pepper. serve this recipe over a bed of cooked

• Salt and pepper, to taste 2. In a skillet, over medium heat, add brown rice.

• 3 garlic cloves, minced the olive oil, garlic, and chicken

• 1 medium-sized sweet potato, pieces. Sauté the chicken for Options (Leftovers): If you have any

peeled and diced about 7 - 10 minutes, or until it is leftover, you can enjoy this recipe on
• ½ cup chicken broth (or water) cooked throughout. Don’t forget its own, in a wrap, or over a bed of

• ½ lb fresh asparagus trimmed and to stir well! Set the chicken aside brown rice the next day.

cut on diagonal 2” lengths once cooked.
• ½ tsp fine sea salt 3. In that same skillet, add the sweet

• ½ tsp freshly ground black pepper potato and chicken broth. Cook;

• ½ tsp red pepper flakes 7 - 10 minutes

4. Add asparagus and cook; 4 - 5

minutes.
5. Season with salt, pepper, and red

chili flakes.
Page 48 of 55
Creamy
Basil and Chicken
Cook Time: 35 minutes Processor
How much do you know about the potential value of basil in your life? Not only is it an adrenal
adaptogen, but it also provides polyphenols that protect your mitochondria. Not only that, but it’s
delicious, and serves as the perfect complement to chicken in this dish.
Ingredients Directions 5. In a small bowl, whisk the

arrowroot powder into the water.
• 1 tsp avocado oil 1. Heat the avocado oil in a large Add the coconut milk, and then

• ½ cup organic yellow onion skillet, over medium heat, until whisk in the prepared pesto.

• 1 lb organic chicken breasts, it sizzles. Slice the onion into Pour this sauce into the skillet,

boneless and skinless strips as the oil heats, adding it alongside the chicken. Bring to
• 3 garlic cloves to the pan when oil reaches ideal a gentle simmer. Add the sliced

• 2 tbsp sunflower seeds temperature. Cook onion until it is cherry tomatoes. Simmer; 1 - 2

• 1 tbsp nutritional yeast translucent. more minutes, until tomatoes are

• Salt and pepper, to taste 2. Once the onion is translucent, add warmed, and serve.

• 2-4 oz fresh basil the chicken to the pan. Cook for

• 1 tbsp olive oil 12 minutes, then flip and cook; 13
Options

• ½ tsp arrowroot powder more minutes.

• ⅓ cup cold water 3. Ensure that the chicken is cooked
Serving Suggestions: You can either

• ½ cup coconut milk all the way through. If not,
enjoy this recipe on its own, or served

• 1 cup cherry tomatoes, sliced in continue to cook until chicken has
over cooked brown rice.

half no pink in the middle (and the
juice runs clear).
Options (Leftovers): N/A
4. Meanwhile, prepare the pesto.

Place the garlic into a food
processor; pulse until finely
minced. Add the sunflower
seeds, and pulse several times
more. Add the nutritional yeast,
a sprinkle of salt, and a dash of
pepper. Finally, add the basil and
olive oil. Pulse until the basil is
well-minced.
Page 49 of 55
Broccolini
Chicken and Rice
This is a super simple dinner recipe that you’re sure to be enjoying time and time again. The best
part? It also works great for leftovers the next day, or for the remainder of the week. Treat yourself to
a nice meal, and food prep, all at once!

• 2 tbsp olive oil 1. Heat oil in a skillet over medium- Serving Suggestions: Feel free to

• 1 cup cherry tomatoes high heat. add a ¼ cup of nutritional yeast to

• 8 oz organic chicken sausage, cut 2. Add the tomatoes and sauté. Add this recipe, in order to add a nice and

into small rounds (or you can use the sausage, until evenly-browned cheesy flavor to it.
shredded chicken) on both sides; about 5 minutes.
• 2 bunches broccolini, chopped Set aside. Options (Leftovers): Make double

• Sea salt and pepper, to taste 3. Add the broccolini, seasoning the amount, pack up your leftovers

• 2 cloves garlic, minced with salt and pepper, and sauté in glass containers, and use them for

• 1 cup forbidden rice until the color is vibrant green and a few days (or triple the amount and

• 2 ½ cups chicken broth the broccolini is almost tender; 5 make it a week) of delicious lunches.

minutes.
4. Add the garlic and rice, sautéing

until fragrant; about 1 minute.
5. Add the sausage and broth and

bring the mixture to a boil. Cover,
reduce to a simmer, and cook for
about 30 minutes until the liquid is
absorbed and the rice is ready.
Page 50 of 55
Marinated
Beef and Broccoli
This is a great recipe when you’re looking for a simple combination of proteins and vegetables. An
under-the-radar addition to this recipe, in particular, is arrowroot flour. If you’re not familiar, it’s a non-
grain, wheat-free flour that does a fantastic job at thickening sauces of making a healthy breading on
sautéed foods. It’s also got resistant starch, is high in potassium, is alkalizing, slowly digests in the
body, and is good for your gut flora. What’s not to love about that? Let’s get cooking!
Ingredients Directions side (medium-rare).

8. Remove baking sheet from the
• ⅓ cup wheat-free tamari 1. Preheat oven to 375ºF, and line a

oven and let steak rest, loosely

• ¼ cup arrowroot flour large baking sheet with foil. covered with foil; 10 minutes.

• ¼ cup toasted sesame oil 2. Whisk the tamari, arrowroot flour, Slice steak and mix with roasted

• 3 cloves garlic, minced sesame oil, garlic, and ginger broccoli and mushrooms.

• 1 piece fresh ginger, 2 inches together.

grated 3. Measure out ¼ cup of the

• 2 ½ lb grass-fed flank steak marinade, set aside.
Options

• 4 cups broccoli florets 4. Add steak to the remaining

• 2 cups Shiitake mushrooms, marinade, turning to coat Serving Suggestions: Ensure that

halved completely. you slice the steak against the grain,
• 2 tbsp extra virgin olive oil 5. Toss the broccoli florets and and feel free to serve this recipe over

mushrooms on the prepared brown rice or quinoa.
baking sheet, with the olive oil and
reserved marinade. Spread out Options (Leftovers): NA
in an even layer, and roast until
just-tender; about 10 minutes.
Remove baking sheet from oven
and set to broil.
6. Push broccoli and mushrooms

to the edges of the baking sheet,
and place steak in the center.
Drizzle any remaining marinade at
this point over the steak.
7. Slide the sheet under the broiler,

and broil until steak begins to char
on the outside; 3 - 5 minutes per
Page 51 of 55
The Easiest
Crock Pot Chicken
Cook Time: 4 hours Crockpot
This is a simple dinner you can always rely on - all you need is an onion, a chicken, a crockpot, and
4 hours! You can also pair it with a simple salad, and save some of the chicken (overtop quinoa or
brown rice) for lunch the next day.

• 1 large onion, sliced 1. Take the onion slices, and Serving Suggestions: Paired with

• 1 whole chicken lay them on the bottom of the a simple green salad, this whole

crockpot. chicken would also be great atop a
2. Lay the whole chicken, breast- bed of quinoa or cooked brown rice.

side down, on top of the onions.
3. Cook, on high, for 4 hours. Options (Leftovers): The best part

about cooking in your crockpot is that
there are always leftovers. Save your
chicken, and pair it with more rice or
quinoa tomorrow for lunch.
Page 52 of 55
Grilled
Chicken with Blackberry Salsa
A light and tasty meal goes a long way, especially when you’re in a rush. This is the perfect summer
weather recipe, or when you want to feel reminded of summer. The addition of the blackberry salsa is
especially exciting, as it adds a sweet element that is too good to pass up.
Ingredients Directions 5. Remove chicken from grill, place

onto a cutting board, and let stand
• 2 tbsp olive oil 1. Heat an outdoor grill, or grill pan, 5 minutes before slicing. Before

• 1 tsp salt to high heat. Meanwhile, marinate serving, top with the blackberry-

• 1 tsp ground cumin the chicken. corn salsa and cilantro.

• 2 limes, medium-sized and 2. Place the oil, salt, and cumin in a

divided large resealable bag. Finely grate
• 4 chicken breasts, organic the zest of 1 of the limes, adding it Options

• 1 cup blackberries, chopped to the bag. Juice the lime, adding Serving Suggestions: In order to

• 1 cup corn kernels, fresh or the juice to the bag, and mix to round out your good carbs and make

thawed combine. Add the chicken breast, a dazzlingly colorful dish, try serving
• 1 Jalapeño, medium-sized and seal the bag, and refrigerate for alongside some steamed orange

thinly sliced (seeds and ribs 15 minutes. lentils.
removed) 3. Meanwhile, zest and juice the

• 1 avocado, ripe remaining lime and place the zest Options (Leftovers): N/A

• Fresh cilantro and juice in a small bowl. Add the

blackberries, corn, and jalapeño.
Dice the avocado into bite-sized
pieces, and add them to the bowl,
as well. Season with salt and stir
to combine; set aside.
4. When the grill is heated, remove

the chicken from the marinade
and place on the girll. Cover and
grill until the chicken is cooked
through; 6 - 8 minutes (per side).
Page 53 of 55
Quinoa Tacos
Does your family celebrate Taco Tuesdays? It’s one of the best days in our household, and we just
love the opportunity to get creative and enjoy all of those Latin flavors. These tacos, in particular,
are great because they contain good sources of both protein and fiber. The freshness is perfect for
summer, but it honestly makes for a great meal all year long.

• 1 cup quinoa, cooked 1. Cook quinoa according to Serving Suggestions: Take one

• 2 tbsp avocado oil package directions. washed and dried romaine leaf,

• 3 cloves garlic, minced 2. Meanwhile, in a skillet, add and dollop the quinoa mixture in the

• ½ red onion, thinly sliced avocado oil, garlic, red onion, sea center. Fill with optional garnishes

• Pinch of sea salt and black salt, and black pepper, cook; 8 and wrap edges of the butter leaf onto

pepper, to taste minutes, or until fragrant. itself as a handheld wrap.
• 1 can black beans, drained and 3. Add in the cooked quinoa,

rinsed shredded chicken, rinsed beans, Options (Leftovers): If you have
• 1 cup organic sweet corn, canned corn, and peppers, cooking until any quinoa mixture left over, save it

or thawed warm. Stir in taco seasoning, and and enjoy some more tacos for lunch
• 1 cup bell peppers, thinly sliced the juice of both the lemon and tomorrow (or feel free to just enjoy it

• ⅓ cup fresh cilantro, chopped the lime. on its own).

• 1 tsp cumin seeds, freshly ground 4. Adjust seasonings to taste.

• 2 tbsp taco seasoning, MSG-free

• Juice of 1 lime

• Juice of 1 lemon

• 1 head butter leaf lettuce

• 1 lb organic chicken, cooked and

shredded
Optional
• Fresh cilantro, ½ cup

• Sliced Jalapeño, ½ cup

• Diced tomato, 2 Roma

• Diced avocado, 1 med

• Green chilies (1)

Page 54 of 55
Sweet Potato
Turkey Casserole
Prep Time: N/A Serving Size: 4 Special Equipment:
Cook Time: 1 hour, 10 mins Spiralizer
This dish is the perfect comfort food, and makes for a great dinner that’s not too heavy, but makes for
a great way to get good protein and other nutrients into your life. Best of all? It’s perfect for sharing,
and even more perfect for leftovers!
Ingredients Directions minutes.

10. While baking, in a small pot over
• 1 lb extra lean organic ground 1. Preheat your oven to 350ºF, and

high heat add olive and oil and

turkey lightly grease a casserole dish both almond and coconut flours.
• 1 medium sweet potato, peeled with some olive oil. 11. Stir; 1 minute, until thickened.

and spiralized 2. Heat a large pan over medium

Reduce to medium-high heat.

• 1 medium zucchini, sliced into ½” heat. 12. Slowly add unsweetened flax

pieces 3. Add the ground turkey, garlic, and

milk to the pain, whisking as you

• ¼ cup onion, chopped onion, cook about 3 minutes; until add.

• 1 tbsp garlic, minced browned. Make sure to break up 13. Remove the casserole from the

• 1 15-oz can petite diced the meat, as it browns.

oven and top with the sauce.

Tomatoes, drained 4. Stir in the tomato paste and 14. Bake; another 40 - 45 minutes,

• 1 8-oz can tomato paste tomatoes, in order to combine with

until the top of the casserole has

• ½ tsp sea salt the ground turkey. sufficiently browned.

• ½ tsp pepper 5. Add sweet potatoes, cooking

• ¼ tsp chili powder about 3 minutes until slightly
Options

• ¼ tsp cumin softened.

• ⅛ tsp oregano 6. Placed chopped zucchini in a
Serving Suggestions: Slice this

• ⅛ tsp ground cardamom bowl with all seasonings, toss to
casserole into 6 equal pieces and

• 1 ½ tbsp extra virgin olive oil combine.
serve immediately.

• 1 cup unsweetened flax milk 7. Spread the zucchini mixture on

• 1 tbsp almond flour the bottom of the casserole dish.
Options (Leftovers): Comfort food

• 1 tbsp coconut flour 8. Top with turkey and sweet potato
just has a way of tasting even better

mixture.
the next day. If you have leftovers
9. Place in oven, and bake; 15
of this recipe, and that’s a big if, you

might want to save it to have it again
tomorrow.
Page 55 of 55

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Dr. Alan Christianson

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

You also have the option to drink an

Options (Leftovers): If you find

Ingredients Directions 5. Drain liquid from turkey mixture.

Ingredients Directions Options

Ingredients Directions 4. Serve at room temperature, or

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions 6. Add cooked chicken to your

Ingredients Directions Options

Ingredients Directions The goal is to get them to

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions 4. Arrange in a single layer, ensuring

Ingredients Directions 5. Add the vinaigrette, and any

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions 7. While the peppers cook, grill the

Ingredients Directions 8. Squeeze lime juice and top with

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions 10. Add the zucchini noodles, and

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions casserole dish. Drag a fork, lightly,

Ingredients Directions 7. Spread some of the tomato sauce

Ingredients Directions Options

Ingredients Directions Options

Ingredients Directions 5. In a small bowl, whisk the

Ingredients Directions Options

Ingredients Directions side (medium-rare).

Ingredients Directions Options

Ingredients Directions 5. Remove chicken from grill, place

Ingredients Directions Options

Ingredients Directions minutes.

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