Adrenal Reset Diet Recipes

DR.
CS FAVORITE RECIPES
Copyright 2014 Integrative Health Care, PC. All rights reserved.

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CONTENTS
BREAKFAST
MORNING FEEL GOOD SOUP
TASTY BREAKFAST SKILLET
SWEET POTATO HASH
QUINOA BREAKFAST BOWL OF GOODNESS
ALMOND OAT BREAKFAST BITES
OLE! BREAKFAST BOWL
BREAKFAST BURRITO
VEGGIE BAKED OATMEAL
DESSERTS
RIDICULOUS RICE PUDDING
WHAT THE FUDGE
NO BAKE ENERGY BITES
COCONUT DREAM PUFFS
RASPBERRY LIME POPSICLES
VANILLA CHIA PUDDING
BLACK BEAN BROWNIES
MAIN DISHES
TURKEY TACOS IN LETTUCE WRAPS
NO FLOUR, SPINACH, ZUCCHINI RAVIOLI
BRING EM TO THE TABLE PULLED PORK
THE GREAT STEAK BOWL
CHICKEN CURRY WITH SWEET POTATOES
TURKEY MEAT LOAF
ASIAN SHRIMP AND VEGGIE BOWLS
NOT YOUR EVERY DAY BEEF STROGANOFF
CLEAN, MEAN SHEPHERD PIE
GRILLED PESTO CHICKEN AND TOMATO SKEWERS
PERFECT PESTO
STUFFED BELL PEPPERS
GOOD OL SPAGHETTI AND MEATBALLS
SUMMER TUNA STEAK WITH AVOCADO
SHRIMP AND LIME TACOS
HOT JAMBALAYA
FRESH CHICKEN BRUSCHETTA
SALADS
FALL HARVEST SALAD
THE BEST SALMON SALAD
ALMOND CHICKEN SALAD
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HEIRLOOM TOMATO,
FENNEL AND AVOCADO
SPRING VEGETABLE SALAD
TUNA NICOISE SALAD
THAI CUCUMBER NOODLE SALAD
KALE AND ASIAN PEAR SALAD
SOUTHWEST RASTA PASTA
SHAKES AND DRINKS
FALL PUMPKIN SHAKE
SWEETHEART SMOOTHIE
FROSTY DELIGHT
OLD RELIABLE RESET SHAKE
FANCY WATER
CONQUER THE DAY JUICE
IMMUNE JUICE
CHAI PROTEIN DELICIOUS-NESS
SIDE DISHES
CILANTRO, LIME, CUCUMBER SALAD
VEGGIE MEDLEY STUFFED ZUCCHINI
SIMPLE ROASTED VEGGIES
AVOCADO QUINOA
SPAGHETTI SQUASH WITH RED SAUCE
MAGIC BROCCOLI
SAUTED GARLIC SPINACH WITH PINE NUTS
CURRIED ZUCCHINI CHIPS
SNACKS
KALE CHIPS
BEET CHIPPERS
SNAP PEAS WITH MINT
VEGGIE KABOBS
WORLDS BEST HUMMUS
SOUPS
WHITE CHICKEN CHILI
KALE AND TURKEY MEATBALL SOUP
MUSHROOM AND BEAN SOUP
MEXICAN PORK SOUP
SWEET POTATO, CHICKEN, AND QUINOA SOUP
YUMMY THAI COCONUT SOUP
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BREAKFAST
MORNING
FEEL GOOD
SOUP
Ingredients
2 tablespoon olive oil
1/2 yellow onion, chopped
2 garlic cloves, minced
2 celery stalks, diced
2 carrots, peeled and diced
1 cup chopped broccoli
1 cup cooked chickpeas
Coarse salt, to taste
Directions
1. Heat olive oil in a pot over medium heat. Cook
onion, garlic, celery, and carrots until tender, 6 to 8
minutes.
2. Stir in broccoli and chickpeas; cook about 2
minutes.
3. Add 4 cups water. Bring to a boil; reduce heat
and simmer until vegetables are tender, about 10
minutes. Remove from heat. Season with salt.
Makes 4 Servings
TASTY
BREAKFAST
SKILLET
Ingredients
28 oz Turkey Sausage
1 Tbls Olive Oil
1/2 Large onion, chopped
1 Sweet Bell Pepper, chopped
1/2 baby zucchini, chopped
2 handfuls of chopped kale
6 cloves of garlic
1 Tbls Italian Seasoning
1/4 cup white navy beans per serving
1/2 cup chopped mushrooms
Directions
1. Heat oil in skillet. Cook turkey sausage in skillet until
fully cooked.
2. Add onion, bell pepper, zucchini, and garlic. Cook 5
minutes or until tender.
3. Add kale and mushrooms and cook until wilted and
tender. Season with Italian seasoning and salt and
pepper.
4. Remove from heat, serve atop 1/4 cup navy beans
and enjoy!
SWEET
POTATO HASH
Ingredients
2 pounds onions, about 2 large
Sea salt
1 pound fresh Italian sausage
3 pounds sweet potatoes, about 3 large potatoes,
ideally organic
6 large garlic cloves
4 long stalks rosemary, about 1/4 cup of leaves
3 tablespoons olive oil
1 tablespoon kosher salt, plus more to taste if
necessary
Freshly ground black pepper
Sliced green onion for topping
Directions
1. Heat the oven to 450F. Peel the onions and cut them
in half lengthwise, then cut them into thin half-moons.
Cut the half-moons in half. Heat the olive oil in a skillet
over medium-high heat. When hot, add the onions and
sprinkle lightly with salt. Lower the heat slightly and cook
the onions for about 30 minutes, stirring occasionally,
and lowering the heat if they seem to be burning. Cook
them until they are very dark brown.
2. Meanwhile, put the sausage in another skillet and

brown over medium-high heat, chopping it up into fine
crumbles with a spatula. Cook the sausage for about 10
minutes, or until it is browned and beginning to crisp.
Drain away any excess fat.
3. While the onions and sausage are cooking, chop
the unpeeled sweet potatoes into cubes that are about
1/2-inch to a side. Finely mince the garlic and rosemary
leaves, and toss them in a large bowl with the sweet
potatoes. Toss with the olive oil, kosher salt, and a
generous helping of black pepper.
4. When the onions are dark brown and the sausage is
crispy, stir these into the sweet potatoes as well. Line
a large baking sheet with foil or parchment paper, and
spread out the sweet potatoes evenly. Roast the sweet
potatoes for 30 to 45 minutes (roasting time depends
on the size and uniformity of the sweet potato chunks,
as well as the variety of sweet potato you buy) or until
they are soft and browned.
5. Remove from oven and top with sliced green onion
and enjoy!
Makes 6 servings
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QUINOA BREAKFAST
BOWL OF GOODNESS
Ingredients
1/2 cup of quinoa, rinsed
1/2 cup of unsweetened almond milk
1/2 cup of water
broccoli, cut into florets
mushrooms, sliced
salt & pepper, to taste
Directions
1. Heat a little bit of olive oil in a pan over medium high.
Add broccoli and mushrooms, and stir-fry until cooked
(around 5 minutes). Remove from heat and set aside.
2. Combine almond milk, water, and quinoa in a large
saucepan. Bring to a boil, then reduce heat to low.
Simmer, stirring regularly, until most of the liquid has been
absorbed.
3. Add vegetables, and salt & pepper to the pot of quinoa
and stir to combine. Cover and set aside.
4. Transfer the quinoa to a bowl and Enjoy!
Makes 4 servings
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12
ALMOND OAT
BREAKFAST BITES
Ingredients
2/3 cup natural almond butter
1/3 cup unsweetened almond or coconut milk
1 serving of vanilla pea protein powder, Dr. Cs Daily
Reset Shake works perfect for this!
1/4 cup gluten-free rolled oats
Directions
1. Combine natural almond butter and milk into a
microwave safe bowl. Microwave for approximately 2
minutes, or until almond butter is soft and spreadable.
2. Remove bowl from microwave and slowly stir to
combine almond butter and milk.
3. Stir in protein powder. This step takes a little
patience - make sure the protein powder is completely
dissolved.
4. Add gluten-free rolled oats and stir.
5. Roll into bite-size pieces and refrigerate for 15
minutes to harden.
Makes approximately 12 bites.
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OLE! BREAKFAST BOWL

Ingredients
1 tsp coconut oil
1/2 small onion, sliced
1 cup sliced peppers, about 6 mini sweet peppers
1/2 lb ground pork or chicken
1/2 tsp dried oregano leaves
Pinch ground cumin
Salt, pepper & ancho chile powder to taste
1 avocado, mashed
2 - 4 tbsp salsa
Directions
1. In a large skillet, heat the coconut oil. Add onions &
peppers to the skillet to soften.
2. While the vegetables are cooking, mash the avocado
with a fork and set aside.
3. When the onions and peppers begin to brown,
move them to the edge of the skillet. Add the pork or
chicken, along with the oregano, cumin, salt, pepper &
ancho chile. Turn the pork over after a few minutes and
break it up into chunks with the back of a spoon. Cook
for several minutes more, until the meat is thoroughly
cooked. Stir to combine the meat and vegetables.
4. Split the skillet between two bowls. Top each bowl
with half of the mashed avocado and salsa to taste.
Makes 2 servings
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BREAKFAST
BURRITO
Ingredients
one 15 ounce can rinsed and drained black beans
1/2 tbsp. olive oil
1/2 small onion
1/2 cup sliced mushrooms
1 red bell pepper, chopped
1 avocado, mashed
1/4 cup chopped green onion
1/4 cup chopped cilantro
4 Brown rice tortillas
Directions
1. Rinse and drain black beans.
2. Heat olive oil in saucepan. Add onion, mushrooms
and bell pepper to the pan. Sautee until veggies are
tender.
3. Add black beans, green onion and cilantro. Stir with
veggies until heated through. Remove from heat. Mash
avocado with a fork in a small bowl.
4. Fill tortillas with the veggie and bean mixture and
top with dollops of mashed avocado. Roll up and
ENJOY!
Makes 4 burritos
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VEGGIE BAKED OATMEAL

(ITS DELICIOUS... I PROMISE :)
Ingredients
1/3 cup gluten free oats
pinch of salt
1/4 tsp. baking powder
1/4 tsp. cinnamon
1/8 tsp. nutmeg
1/8 tsp. lemon zest
about 1/2 cup shredded zucchini
about 1/2 apple, cut into small chunks
1/4 tsp. vanilla
stevia or monk fruit added to taste
1 tbsp. applesauce (I used unsweetened.)
3-4 tbsp. unsweetened almond milk
Directions
1. Preheat the oven to 350F. Spray or lightly grease a
ramekin/oven safe dish, and set aside.
2. Combine the oats, salt, baking powder, and spices.
Whisk with a fork to evenly distribute. Add in the
shredded vegetables and apples, and give it another
quick stir, even though it will be thick. Add the vanilla,
stevia, and applesauce.
3. One tablespoon at a time, add in the almond milk.
Continue until a thick batter forms that is wet, but not
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sopping. Everything should be evenly mixed and moist.

You may not need all of the almond milk.
4. Transfer this to the prepared baking, and bake until
the top is perfectly golden and fragrant, about 15-20
minutes. Enjoy!
Makes 4 servings
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DESSERTS
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RIDICULOUS
RICE PUDDING
Ingredients
1/2 cup short grain brown rice
1 can full fat coconut milk (or light)
1 1/2 cups unsweetened vanilla almond milk
Directions
1. Combine all ingredients in crockpot and put on high
for 4 hours covered, stirring occasionally.
2. Once the mixture is thick and creamy and has
absorbed most of the liquid, place in serving bowls and
top with chia seeds, splash of unsweeetened vanilla
almond milk or raw almonds.
Makes 4 servings
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WHAT THE FUDGE

Ingredients
1 cup walnuts
1 1/3 c. dates
4 tbsp coco powder
1 tsp vanilla extract
Directions
1. Blend all ingredients until smooth in a food
processor.
2. Spread in a pan, refrigerate and cut into bars. Enjoy!
Makes 5-6 servings
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NO BAKE
ENERGY BITES
Ingredients
1 cup organic gluten free oats
1/2 cup no sugar added creamy almond butter
1 tsp vanilla extract
1 Tbsp chia
2/3 cup unsweetened coconut flakes
Directions
1. Combine all ingredients together in a mixing bowl.
2. Mix until dough forms.
3. Shape dough into small bite size balls.
4. Refrigerate for at least one hour before enjoying
Makes 12 energy bites
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COCONUT DREAM PUFFS

Ingredients
3 cups organic raw shredded coconut
1/4 cup hot water
2 tsp melted raw organic coconut oil
2 tbsp organic coconut milk
1/2 tsp organic pure vanilla extract
1 tsp organic ground cinnamon
1/2 teaspoon nutmeg
Directions
1. Set one cup of the shredded coconut aside. Place
two cups shredded coconut, 1/4 cup hot water and the
coconut oil in a blender and blend until it is a cream-like
consistency. Add the stevia, coconut milk, vanilla, and
cinnamon until it is a smooth texture.
2. Shape the mixture into 1-inch balls and coat them
with remaining shredded coconut. Refrigerate for
one or two hours, until solid. Enjoy!
Makes 24 bite size puffs
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24
RASPBERRY
LIME POPSICLES
Ingredients
4 cups raspberries, washed
1/3 cup water
1 tsp lime zest, very finely minced
1 Tbsp lime juice
Directions
1. Combine all ingredients in the food processor and
blend until smooth.
2. Strain to remove raspberry seeds then pour the
mixture into the popsicle molds.
3. Freeze overnight (or until solid). Enjoy!
Makes 6 popsicles
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VANILLA CHIA PUDDING

Ingredients
1 cup unsweetened almond milk (homemade or
purchased, refrigerated almond milk)
1/2 cup canned, full-fat coconut milk
1/2 teaspoon pure vanilla
1/2 teaspoon ground cinnamon
1/4 cup chia seeds
Topping Suggestions:
Fresh blueberries
Additional coconut milk
Toasted coconut
Toasted pecans
Directions
1. In a medium bowl whisk together almond milk, 1/2
cup coconut milk, liquid stevia, vanilla and cinnamon.
Add chia seeds; whisk to combine.
2. Let stand at room temperature for 20 minutes,
whisking occasionally to distribute chia seeds.
3. Once the chia seeds have absorbed the liquid and
the mixture has thickened, spoon the chia pudding into
4 small glasses. Cover and refrigerate at least 1 hour to
thicken the pudding.(The pudding can be stored in the
fridge up to 2 days.) Enjoy!
Makes 4 servings of chia pudding
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BLACK BEAN BROWNIES

Ingredients
3/4 cup black beans, drained and rinsed
2 Tbsp. unsweetened almond milk
1/4 cup vegan butter spread
1/3 tsp. baking powder
1/2 cup unsweetened cocoa powder
2 Tbsp. unsweetened vanilla coconut milk yogurt
Directions
1. Preheat oven to 350 degrees. Line a 4x8 loaf pan
with parchment paper so that there is an overhang
on each side (you will need this overhang to remove
brownies from pan).
2. In a blender or food processer, puree the black
beans with the almond milk and the yogurt. Stop
periodically and scrape down the sides and make sure
that all the bean skins are gone. You want this batter
to be very smooth.
3. Transfer the bean mixture to a bowl and add the
melted vegan buttery spread, stevia, cocoa powder
and baking powder.
4. Stir well. Spoon batter into the loaf pan and
smooth it out with the back of a spoon.
5. Bake at 350 for about 30 minutes. They may seem
a teeny bit underdone in the middle-this is OK. They
will firm up as they cool.
6. Allow to cool completely in pan, then lift the whole
brownie out by pulling up on the edges of the
parchment paper. Transfer to a cutting board and
slice into 8 pieces using a very sharp.
Makes 8 brownies
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MAIN DISHES
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TURKEY TACOS IN
LETTUCE WRAPS
Ingredients
1 lb. ground turkey
2 Tbsp. olive oil
1 small onion, chopped
1/2 teaspoon of sea salt
1/4 teaspoon of black pepper
1/2 teaspoon of garlic powder
1/4 teaspoon of chili powder
Red pepper chili flakes to taste
One 15 ounce can of rinsed, unsalted black beans
Handful of chopped cilantro
10-12 chilled lettuce cups, romaine or iceberg
Chopped tomatoes, for garnish
Chopped green onion, for garnish
Lime wedges for garnish
Directions
1. Pour olive oil in pan on medium heat. Once heated,
add turkey meat and chopped onion. Season with salt,
pepper, garlic, chili powder and pepper flakes (if
desired).
2. Sautee until turkey meat is fully cooked. Add
cilantro and beans to turkey mixture. Remove from
heat. Fill prepared lettuce cups with turkey and bean
mixture. Garnish with tomato, green onion and lime.
Enjoy!
Makes about 12 lettuce cup tacos
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NO FLOUR, SPINACH,
ZUCCHINI RAVIOLI
Ingredients
1.5 lbs. ground turkey
2 cups chopped fresh spinach
1/2 large onion
2 cloves of garlic
1 tsp. salt
1 tsp. pepper
Zucchini, sliced in strips
Tomato Marinara Sauce
Directions
1. Slice zucchini with peeler; set strips aside
2. In a medium wok combine: ground turkey, chopped
fresh spinach, 1/2 large onion, 2 cloves of garlic, and
seasoning; saut until turkey is cooked all the way
through
3. Assemble the ravioli using 4 zucchini strips and 2
Tbsp. of turkey mixture.
4. Wrap them up and put face down in baking dish.
5. Top with marinara sauce and bake at 350* for
approx. 30 minutes
Makes about 6 ravioli
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BRING EM TO THE
TABLE PULLED
PORK
Ingredients
2 lb. pork roast
1 can of green chili
1 small onion sliced
1 can diced, peeled tomatoes
Salt, to taste
Pepper, to taste
Garlic powder, to taste
Chili powder, to taste
Garnish:
Chopped tomato
Cilantro
Chopped Green onion
Directions
1. Place all ingredients in a crock-pot, set on low and
cook for 7 hours.
2. After 7 hours, shred pork and taste for salt. Serve in
gluten free, brown rice tortillas with garnish. Enjoy!
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THE GREAT STEAK BOWL

Ingredients
3/4 - 1 lb. grass fed steak
1.5 Tbsp olive oil
1 clove garlic
1/2 tsp ground cumin
1/4 tsp salt
1 medium lime
2 cups cooked brown rice
1 cup cooked, rinsed black beans
Toppings:
Chopped fresh cilantro
Salsa
Chopped tomato
Chopped onion
Directions
1. To make the steak marinade, mince the garlic and
combine it in a bowl with the olive oil, cumin, salt, and
the juice from half of the lime (1-2 Tbsp juice). Add the
marinade and steak to a zip top bag or shallow dish,
make sure the steak is well coated in the marinade, and
refrigerate it for about 30 minutes.
2. Cook steak on medium heat grill or skillet for three
minutes on each side (depending on thickness).
Remove from heat.
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3. Assemble bowl by placing a 1/2 cup of the cooked

rice on the bottom. Top with 1/4 black beans, steak
and any toppings desired.
4. Enjoy!
Makes 4 servings
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CHICKEN CURRY
WITH SWEET
POTATOES
Ingredients
3 tablespoons green or yellow curry powder
1/2 teaspoon salt, or to taste
2 pounds boneless, skinless chicken breasts
2 tablespoons vegetable oil
1 tablespoon chopped shallot
2 teaspoons minced garlic
2 teaspoons ground chili paste or dried chili flakes,
or to taste
3 tablespoons fish sauce
2 lemongrass stalks, cut into 3-inch pieces and
bruised with the flat side of a knife
1 (1-inch) piece ginger, peeled, cut into 3 slices and
bruised with the flat side of a knife
1 1/2 cups fresh chicken stock or store-bought
low-sodium chicken broth
3 carrots, peeled, cut on the diagonal into 2/3-inch
pieces
1 1/2 cups unsweetened coconut milk
1 yellow onion, cut into wedges
1 medium sweet potato (about 1 pound), peeled and
cut into 1-inch cubes
Garnishes
1/2 cup Asian basil leaves, cut in half
8 sprigs cilantro, cut into 2-inch pieces
2 scallions, chopped
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Directions
1. Combine 2 tablespoons of the curry powder and
the salt in a bowl. Add the chicken and turn to coat the
meat evenly. Set aside for 30 minutes.
2. Heat the oil in a medium pot over moderate heat.
Add the shallot, garlic, chili paste and the remaining 1
tablespoon curry powder, and stir until fragrant, about
ten seconds. Add the chicken and cook until the edges
of the pieces are golden, 3 to 4 minutes.
3. Add the fish sauce, sugar, lemongrass, ginger and
chicken stock. Bring to a boil, then reduce the heat. Add
the carrots and cook for 10 minutes. Add the coconut
milk, onion and sweet potato and cook until the
4. vegetables are tender, about 15 minutes. Transfer to a
serving bowl, garnish with Asian basil, cilantro and
5. scallions, and serve.
Makes 6 servings
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TURKEY MEAT LOAF

Ingredients
1.5 lbs. Ground turkey
1/2 Cup gluten free Bread Crumbs
1/3 Cup organic, no sugar added ketchup
2 Tbsp. Dried Parsley
1/2 Cup Unsweetened Applesauce
1/2 tsp. Dried Thyme
1/2 tsp. Salt
1/4 tsp. Black Pepper
1/2 Large Onion, Minced
Grated Carrots
Directions
1. Preheat the oven to 350F.
2. In a large bowl, combine the first 10 ingredients. The
grated carrots are optional; if you choose to add them
either use a grater or chop them up and place in a food
processor. Knead the mixture with your hands until
everything is well blended.
3. Lightly grease a 9x5-inch loaf pan. Fill the loaf pan
with the meat mixture.
4. Place the loaf pan on a baking sheet and bake until
the meat loaf is firm to the touch. About 60-80 minutes.
A thermometer inserted in the center should read 160F.
If needed, pour off the excess fat and let stand for 10-15
minutes before serving.
5. Enjoy!
Makes about 12 slices of meatloaf
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ASIAN SHRIMP
AND VEGGIE
BOWLS
Ingredients
8 large fresh shrimp, peeled and deveined
3 cloves garlic
1/2 cup fresh mint
1/4 cup chopped fresh cilantro
3 tablespoons fish sauce
1 lime, juiced
1/4 teaspoon ground white pepper
2 tablespoons fresh ginger root, minced
3/4 cup shredded cabbage
1 (6.75 ounce) package dried rice noodles
Directions
1. Preheat grill for high heat. Combine garlic, 1/4 cup
mint, cilantro, fish sauce, lime juice and white pepper in
food processor or blender. Puree until smooth.
2. Bring a large pot of water to a boil. Cook noodles
and cabbage for two minutes, or until done.
3. Meanwhile, coat shrimp with olive oil, and grill over
high heat until golden, turning once.
4. Mince the remaining 1/4 cup mint. Serve noodles
and cabbage in a bowl, topped with sauce and shrimp,
and garnished with mint.
Makes 4 servings
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NOT YOUR EVERY DAY

BEEF STROGANOFF
Ingredients
1 lb. top sirloin steak cut into strips
6 Tbsp. olive oil
1 medium onion, chopped
8oz mushrooms, sliced
2 cloves garlic, mashed
1 cup organic beef stock
1 cup coconut milk
1 Tbsp. fresh parsley, finely chopped
Sea salt and freshly ground pepper to taste
Directions
1. Heat a large skillet over a medium-high heat and
allow 2 Tbsp. of your olive oil to heat up. Add the beef
strip and cook on each side for 1 minute, until golden
brown and then remove from the pan and set aside.
2. Repeat the above step, but this time, just cooking
the mushrooms. They may require a minute or two
longer, just enough time so that they begin to take a
golden color. Once cooked, remove them from the
skillet and set aside for later use.
3. Repeat the first step, but with the onions and garlic.
4. Once the onions and garlic have cooked, leave
them in the skillet and add the coconut milk and
organic beef broth, stirring until a consistent creamy
sauce takes shape.
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5. Return the beef and mushrooms to the skillet and

allow them to simmer slightly for 5-7 minutes. You
may need to turn the temperature down to prevent
the sauce from boiling. Also, be sure to check the
beef, as you do not want to overcook it and make it
chewy.
6. Serve atop cooked brown rice and Enjoy!
Makes 4 servings
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CLEAN, MEAN
SHEPHERD PIE
Ingredients
1 1/2 pounds ground turkey meat
12 cloves garlic, chopped
1 large shallot, chopped
1 large white onion, chopped
2 cups sliced carrots, sliced
1/4 cup celery, sliced
1 large zucchini, cubed
1 tablespoon balsamic vinegar
3 cups cooked, mashed sweet potatoes
1/4 teaspoon salt
Directions
1. Saut the garlic, shallot and onions together in the
oil.
2. When the onions are translucent, add in the turkey
meat, carrots, celery, zucchini, and balsamic vinegar
and continue to cook until the veggies are cooked
most of the way. They dont have to be completely
cooked because they will bake more in the oven. Just a
bit tender is good.
3. When that is finished cooking, transfer everything
to a 9x13 casserole dish.
4. Smooth the potatoes over the meat in the casserole
dish. Drag a fork lightly across the top to rough up
the surface a bit for baking.
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5. Bake at 350 degrees F. for approximately 30

minutes or until its nice and bubbly.
6. Cut into 12 sections and allow to cool a bit before
serving.
7. Enjoy!
Makes about 12 servings
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46
GRILLED PESTO CHICKEN

AND TOMATO SKEWERS
Ingredients
1 lb. boneless skinless chicken breast, cut into 1-inch
cubes
1/3-cup pesto (recipe on page 48)
2 pints cherry tomatoes
Directions
1. In a large bowl, combine cubed chicken and pesto.
Cover, refrigerate and let marinate for at least 1 hour
and up to 1 day.
2. When ready to cook, thread chicken and tomatoes
onto skewers, alternating each as you go.
3. Preheat outdoor grill or indoor grill pan over medium
heat. Lightly grease grates with nonstick cooking spray.
Once hot, place skewers on grill and cook for 3-4
minutes. Flip and continue cooking until chicken is
cooked through, 2-3 more minutes.
4. Enjoy!
Makes about 4 servings
47
48
PERFECT
PESTO
Ingredients
4 cups spinach
2 cups basil
2 cloves garlic
1/4 cup pine nuts
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/3 cup + 1 Tablespoon olive oil
Directions
1. To the bowl of a food processor or blender, add all
ingredients except for olive oil. Blend for 30 seconds,
scraping down the bowl as needed. Slowly stream in
all olive oil while the machine is running. Process until
smooth.
49
STUFFED BELL PEPPERS

Ingredients
3 large red bell pepper
1 lb. lean, ground turkey
1 cup cooked brown rice
1 tbsp. coconut oil
1 small red onion, chopped
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. ground cumin
2 tsp. chili powder
12 oz. jar of your favorite clean salsa
Fresh cilantro and chopped green onion for garnish
Directions
1. Cut the tops off your bell peppers, remove the
stems and chop up the lids. Set aside.
2. Saut the onions first with the coconut oil, then
add the turkey in a skillet and cook until just browned.
Add the spices, chopped pepper tops and continue
cooking until the meat is finished. Remove from heat
and add the cooked rice to the meat and veggie
mixture.
3. Stuff the peppers tightly with the meat and rice
filling.
4. In a small casserole dish, pour the salsa into the
bottom of the dish, then place your peppers upright.
The casserole dish should be small enough to fit the
peppers tightly so they stand upright for baking.
50
5. Bake at 350 for approximately 30 minutes. These

taste best if the peppers are not overcooked. They
should still be slightly firm when done.
6. Cut pepper in half, sprinkle with fresh, chopped
cilantro and green onion and serve.
Makes 3 bell peppers
51
GOOD OL SPAGHETTI
AND MEATBALLS
Ingredients
1 medium to large spaghetti squash, washed
1 jar of spaghetti sauce, your preferred flavor (more
if desired)
3 cups grass fed beef meatballs
Directions
1. Cut the spaghetti squash in half around the middle.
Use a spoon to remove the seeds and membranes.
Place cut sides down in a large crockpot.
2. Pour the spaghetti sauce around the sides of the
squash and then place your meatballs around the sides
as well.
3. Cook on low for 5-6 hours, or high for 3-4 hours.
Test for doneness by piercing the squash with a fork, if
it goes through the skin easily, it is done.
4. Use tongs to carefully remove the squash from the
crockpot. Use a fork to pull out all the squash, discard
the shell.
5. Serve with the sauce and meatballs from the
crockpot. Enjoy!
Makes 6 servings
52
SUMMER (OR ANY TIME OF

YEAR) TUNA STEAK WITH
AVOCADO
Ingredients
1 tuna steak;
3 Tbsp. coconut oil
1 tsp ginger, minced;
2 cloves garlic, minced;
1/2 cup cilantro, finely chopped;
Juice and zest of 1 lime;
1/2 avocado, sliced;
4 cups fresh spinach
Sea salt and freshly ground black pepper to taste
Directions
1. To prepare the marinade, combine the coconut oil,
ginger, garlic, cilantro, lime zest and juice. Give it a
good mix. Season to taste with salt and pepper. I opted
for only a little sea salt, but you could really do without
either. Give the tuna a good lather in the marinade and
let it soak in it in the fridge for at least 2 hours.
2. Once youve allowed the fish to marinade long
enough, remove it from the fridge and scrape off any of
the excess marinade. Make sure you save the marinade
for later. Fire up the grill to medium-high and allow the
tuna to cook through on both sides for about 4 minutes
per side.
3. While the tuna steak is grilling, cook your spinach in
a large skillet with some additional cooking fat. It will
only take a few minutes, just allow it to wilt completely
and optionally season to taste with salt and pepper.
Once it is cooked, remove from the skillet.
53
4. Using the same skillet, heat up the leftover

marinade, the one used with the tuna, for a few
minutes, just enough to heat it up and reduce it into
more of a thick paste.
5. To serve, place the spinach on the bottom of the
plate, topped with the tuna. Lay the sliced avocado
atop the tuna and finish the dish off by adding the
remaining cilantro marinade.
Makes 4 servings
54
SHRIMP AND
LIME TACOS
Ingredients
3/4 pound medium shrimp, peeled, deveined, and
cooked
1 (15-ounce) can black beans, rinsed and drained
1/4 cup sliced scallions
1 medium diced peeled avocado
1/4 teaspoon freshly ground black pepper
1/2 cup bottled salsa Verde
2 tablespoons fresh lime juice
8 iceberg lettuce cups
1 1/4 cups red bell pepper, cut into 1/4-inch strips
(about 1 pepper)
Lime wedges, for serving
Chopped fresh cilantro, for garnish
Directions
1. Combine shrimp, beans, scallions, and avocado.
Season with pepper. In a separate bowl, stir together
the salsa, cilantro, and lime juice. Toss shrimp mixture
with 1/4-cup salsa mixture.
2. Arrange 34 pepper strips in the center of each
lettuce cup. Top with 1/2 cup of the shrimp-and-bean
mixture. Drizzle about 1 tablespoon of the salsa Verde
mixture over each taco. Serve with lime wedges and
cilantro.
Makes about 6 tacos
55
HOT JAMBALAYA
Ingredients
12 medium shrimp, peeled, deveined and chopped
4 ounces chicken, diced
1 Tbsp. Creole seasoning, Old Bay is a good
one
2 Tbsp. olive oil
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/4 cup chopped celery
2 Tbsp. chopped garlic
1/2 cup chopped tomatoes
3 bay leaves
1 tsp. Worcestershire sauce
1 tsp. hot sauce
3/4 cup brown rice
3 cups chicken stock
salt and pepper
Directions
1. In a bowl combine shrimp, chicken and Creole
seasoning, and work in seasoning well. In a large
saucepan heat oil over high heat with onion,
pepper and celery, 3 minutes. Add garlic, tomatoes, bay leaves, Worcestershire and hot sauces.
Stir in rice and slowly add broth. Reduce heat to
medium and cook until rice absorbs liquid and
becomes tender, stirring occasionally, about 15
minutes
2. When rice is just tender add shrimp and chicken
mixture. Cook until meat is done, about 10 minutes
more.
3. Season to taste with salt, pepper and Creole
seasoning. Enjoy
Makes 4 servings
56
FRESH CHICKEN
BRUSCHETTA
Ingredients
1 lb. chicken breast, thinly sliced length wise
2 cups of Italian tomatoes cut into fine cubes
1 onion, cut into fine cubes
1/3 cup fresh basil leaves, thinly sliced
2 tsp. garlic, minced
3 Tbsp. extra virgin olive oil
1 Tbsp. balsamic vinegar
Directions
1. Preheat your oven to 350 degrees Fahrenheit
2. In a medium sized bowl, combine the tomatoes,
onions, basil, garlic, olive oil and balsamic vinegar.
Season with sea salt and freshly ground pepper to
taste.
3. Combine everything well together and set aside for
at least 15 minutes
4. While waiting for the bruschetta to set in, season
the chicken with your favorite spices. Grill the slices
of chicken until well done and let them cool
5. Once the chicken is cool, cut the slices in equal
bite-size pieces and top each piece with a generous
portion of the bruschetta mixture. Place the loaded
chicken slices on an oven pan
6. Place the oven pan in the oven or back on the BBQ
for 8-10 minutes
7. Remove from heat and Enjoy!
Makes 4 servings
57
SALADS
58
FALL HARVEST SALAD

Ingredients
1 small butternut squash (1 1/2 pounds), peeled,
seeded and diced
1 boneless, skinless chicken breast cooked and
cubed
kosher salt and freshly ground black pepper
3 cups mixed baby greens
1/2 head radicchio, thinly sliced
1 Belgian endive, thinly sliced
1/2 cup garbanzo beans
1/2 cup chopped unsalted roasted pistachios
Vinaigrette Ingredients
(makes about 1/2 cup)
1/2 small shallot, minced
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
kosher salt and freshly ground black pepper
Directions
1. Preheat the oven to 400F
2. Place the butternut squash on a sheet tray and
drizzle with the oil. Season with salt and pepper and
toss it all together. Roast for 30 minutes, giving the
squash a good flip halfway through to ensure that it
cooks evenly. Allow to cool to room temperature.
59
3. Meanwhile, make the vinaigrette: In a glass jar with

a tight-fitting lid, combine the shallot, vinegar, Dijon,
olive oil, and salt and pepper. Shake well to combine;
taste and adjust seasoning.
4. After the squash has cooled, get yourself a large
serving bowl and combine half of the butternut
squash, the mixed greens, radicchio, endive, grapes
and pistachios. Drizzle with the vinaigrette and toss it
all together. Serve it up immediately.
Serves 4-6
60
61
THE BEST
SALMON
SALAD
Ingredients
1 large wild salmon fillet;
2 tbsp coconut oil;
A few sprigs fresh thyme;
2 cloves garlic, minced;
A few handfuls of fresh arugula;
2 to 3 artichoke hearts, chopped;
3/4 cup cherry tomatoes, halved;
Dressing
4 tbsp extra-virgin olive oil;
2 tbsp lemon juice;
1 tbsp Dijon mustard
Directions
1. Fire up the grill and keep it at a medium-low heat.
While the grill heats up, season both sides of the
salmon fillet with salt and pepper to taste. Place on a
sheet of foil (enough to wrap around the whole piece
of fish) and drizzle with coconut oil. Sprinkle the top
of the fillet with minced garlic and place a few sprigs
of thyme on top. Seal the salmon in the foil and place
on the barbecue. Cook for 15 to 20 minutes, until soft
pink and flaky.
62
2. Meanwhile, in a large salad bowl combine the

arugula, cherry tomatoes and artichoke hearts. During
this time you can also combine the ingredients for the
dressing and set aside for later use.
3. Once the salmon has cooked, remove from the grill
and allow it to cool for a few minutes. Using a fork,
pull apart the salmon into smaller pieces. Toss in with
the rest of the salad. Drizzle with the dressing and
serve while the salmon is still a little warm.
4. Enjoy!
Makes 4 servings
63
ALMOND
CHICKEN
SALAD
Ingredients
8oz. boneless skinless chicken breast, cut into
slices
1 tsp. chili powder
2 cups grapes, cut in half
1 cup fresh blackberries
3 cups mixed greens
1/2 cup raw almonds, chopped
olive oil
sea salt and freshly ground pepper to taste
Ingredients for dressing:
3 Tbsp. almond butter
1 Tbsp. olive oil
2 Tbsp. freshly squeezed orange juice
3 Tbsp. water
1 Tbsp. stone ground mustard
1/2 garlic clove, minced
sea salt and pepper to taste
Directions
1. Sprinkle the chili powder over the chicken and
season to taste with salt and pepper
2. Heat some cooking fat in a large skillet placed
over a medium-high heat
3. Add the chicken to the skillet and cook until
golden turning every few minutes to make sure it
cooks evenly
64
4. When the chicken is done, remove from heat and

wait for it to cool down before shredding by hand
5. Combine all the ingredients for the dressing in a
bowl, stir everything well, and season to taste
6. In a salad bowl, combine the salad greens, the
grapes, the blackberries, the almonds and the chicken.
Pour dressing on top and serve.
7. Enjoy!
Makes 6 servings
65
HEIRLOOM TOMATO,
FENNEL AND AVOCADO
Ingredients
2 small (or 1 large) fennel bulbs
1 small bunch of purple onion
1 large avocado, sliced
4 medium roma tomatoes
Juice of one lime
3 Tbsp extra virgin olive oil
1 Tbsp avocado oil
Pinch of sea salt
Pinch of smoked paprika
Pinch of ancho chili powder
1-2 Tbsp chopped fresh cilantro
Directions
1. Slice the fennel bulb and purple onion thinly. Discard
the stalks/onion tops. Chop the tomatoes and avocado.
Combine the veggies in a bowl.
2. Prepare the dressing. Pour on top. Stir.
3. Enjoy!
Makes 4 small salads
66
SPRING
VEGETABLE
SALAD
Ingredients
1/2 cup peas
1/2 cup fava beans, shelled
Small bunch snap peas
Small bunch asparagus
1 tsp parsley, chopped
1 tsp marjoram/basil/mint, minced
1 tsp lemon zest
2 tbsp toasted chopped almonds
1 tsp sea salt
3 tbsp extra virgin olive oil, to taste
Directions
1. Cut the asparagus, including the tips into 2-3 inch
segments. Bring a medium saucepan of salted water
to a boil and blanch the asparagus for 1-2 minutes then
shock in a bowl of ice water.
2. Place the asparagus in a medium bowl. In the same
pot blanch, then shock the snap peas and add to the
asparagus.
3. Blanch and shock the peas and favas.
4. Gently peel skins from the favas and add snap peas,
peas and favas to the asparagus.
5. Season with sea salt, drizzle with extra virgin olive
oil and toss with herbs and zest. Sprinkle almonds on
top. Enjoy!
Makes 4 servings
67
TUNA NICOISE SALAD

Ingredients
1 1/2 cups quartered small red potatoes
1 cup haricots verts, trimmed
two 5 ounce cans of albacore tuna in water, drained
1/2 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
3 tablespoons red wine vinegar
1 teaspoon Dijon mustard
2/3 cup grape tomatoes, halved
1/4 cup pitted and quartered nioise olives
Directions
1. Place potatoes in pan; cover with water. Bring to a
boil. Reduce heat; simmer 12 minutes. Add beans, and
cook 3 minutes. Drain; plunge beans into ice water for 1
minute. Drain well.
Combine remaining salt, oil, vinegar, and mustard in
a small bowl, stirring with a whisk. Add tomatoes and
olives; toss. Divide potatoes, beans, and tuna among 4
plates; top with tomato mixture.
Makes 4 servings
68
THAI CUCUMBER
NOODLE SALAD
Ingredients
1 carrot
2 cucumbers
1/4 cup fresh chopped cilantro
Juice from 1 lemon
1 tbsp. of finely minced jalapeno
1/2 thinly chopped red onion
1 tsp. of sea salt
Directions
1. Peel carrot and cucumbers, then use a julienne
peeler to create noodles. Rough chop fresh cilantro
and add to noodles. Thinly slice red onions and add
to noodles. Remove all seeds from jalapeno and finely
mince 1 tbsp.
2. Squeeze lemon juice over noodle salad. Be careful
not to get lemon seeds in salad. Then, add sea salt and
mix all ingredients together.
Makes 2 servings
69
KALE AND ASIAN

PEAR SALAD
Ingredients
2 bunches lacinato kale, stems removed
1 lb. cooked, grilled chicken breast
2 medium Asian pears, cored and cut into slices
one 15 ounce can rinsed white beans
1/2cup pecans, rough chopped
1/2 cup + 2 tablespoons Extra Virgin olive oil
1 small shallot
2 tablespoons whole grain Dijon mustard
2 tablespoons champagne vinegar
Juice of one large lemon
1/8 teaspoon sea salt
1 large clove crushed garlic
Salt and fresh cracked pepper
Directions
1. Combine kale, chopped chicken breast, pear, white
beans and pecans in a large serving bowl. Set aside.
In a small bowl or large mason jar combine all other
ingredients for the dressing. Mix well and toss with the
prepared salad. Enjoy!
Makes 4 servings
70
SOUTHWEST
RASTA PASTA
Ingredients
2 cups gluten free pasta (measured when dry)
2 cups cooked shrimp (use cooked chicken breast
or grass fed steak as a substitution)
1 cup black beans
3/4 cup assorted sweet bell peppers
1 cup cherry tomatoes, halved
1/4 cup red onion, (optional)
1/4 cup packed cilantro (1/3 a bunch), finely
chopped
Dressing
3 tablespoons rice vinegar
5 tablespoons squeezed fresh lime juice
1/4 teaspoon garlic powder
1 and 1/2 teaspoon chili powder
1 teaspoon cumin
1/4 teaspoon cayenne pepper
1 teaspoon salt
Directions
1. Cook the pasta according to package direction.
2. Drain the pasta and rinse it with cold water.
3. Meanwhile, drain and rinse one cup of black beans.
Chop up assorted sweet peppers (I used miniature
ones, but if youd rather use just one large one, that
works as well). Halve the cherry tomatoes.
71
4. Finely chop up the red onion and cilantro.

5. Stir together the pasta, black beans, sweet peppers,
cherry tomatoes, onion, and cilantro.
6. In a re-sealable jar, combine all of the dressing
ingredients. Shake until combined. Pour the dressing
over the pasta and vegetables. Stir to combine.
(You may not want to use all the dressing - so add it
slowly)
7. Enjoy!
Makes 6 servings
72
SHAKES AND
DRINKS
73
FALL
PUMPKIN
SHAKE
Ingredients
6 oz unsweetened almond milk
1/2 cup canned pumpkin (only ingredient should be
pumpkin)
1 serving Dr. Cs Daily Reset Shake
1/2 tsp cinnamon
1/4 tsp pumpkin pie spice
1/2tsp pure vanilla extract
A few ice cubes
Directions
1. Blend all ingredients together & enjoy!
Makes 2 servings
74
SWEETHEART
SMOOTHIE
Ingredients
1 1/2 cup unsweetened almond milk
1/2 cup frozen pomegranate seeds
1/4 cup frozen blackberries
Directions
1. Place all ingredients into your blender and blend to
desired consistency.
2. Enjoy!
Makes 2 servings
75
FROSTY DELIGHT
Ingredients
1 c unsweetened vanilla almond milk
1/2 banana, frozen and peeled
2 TBSP natural, unsalted almond butter
1/4 cup Bobs Red Mill Gluten-Free Quick Cooking
Oats
1/3 cup ice
Directions
1. Blend in a blender or food processor until desired
consistency is achieved.
2. Enjoy!
Makes 2 servings
76
OLD RELIABLE
RESET SHAKE
Ingredients
1 cup unsweetened coconut milk
2 cups baby spinach
handful of frozen blackberries
1 cup ice
Directions
1. Combine all ingredients in a blender and blend until
smooth.
2. Enjoy!
Makes 1 serving
77
78
FANCY WATER
Ingredients
Filtered water
Thinly sliced cucumber
7-10 sprigs of mint
2 cups of ice
Directions
1. Place all ingredients in a large pitcher and ENJOY!
79
CONQUER
THE DAY
JUICE
Ingredients
1 bunch of Kale, with stems
1 cucumber
2 stalks of celery
1 lemon
1 inch of ginger
1 green apple
Directions
1. Juice all ingredients and enjoy!
80
IMMUNE JUICE
Ingredients
2 large oranges
2 small golden beets
3 inches of ginger, to taste
4-5 pieces of turmeric
1 lemon
Directions
1. Juice all ingredients and Enjoy!
81
CHAI
PROTEIN
DELICIOUS-NESS
Ingredients
1 serving of Dr. Cs Daily Reset Shake
8 oz freshly brewed, unsweetened chai tea
4 oz unsweetened vanilla almond milk
1 cup of ice
Directions
1. Blend all ingredients together and enjoy!
Makes 1 serving
82
SIDE DISHES
83
CILANTRO, LIME,
CUCUMBER SALAD
Ingredients
1 jalapeno, seeded and finely diced
2 cloves garlic, finely minced
3 tablespoons fresh lime juice
1/4 teaspoon crushed red pepper
1/2 teaspoon salt, or to taste
Black pepper to taste
2 cucumbers, very finely sliced
4 tablespoons minced cilantro, to taste
Directions
1. Dice the jalapeno and garlic and add to a
medium-sized bowl. Add 3 tablespoons of fresh lime
juice, crushed red pepper, salt, and pepper. Use a
whisk to incorporate the 3 tablespoons olive oil. Set
aside.
2. Finely slice the cucumbers. Use a mandolin if you
have it, but a very sharp knife will do the trick. Add the
cucumbers to the dressing and stir
together. Finely mince the cilantro and add it to the
bowl. Stir to combine. You can either let it sit in the
fridge to marinate for a couple hours, or serve
immediately.
Makes 4 servings
84
VEGGIE MEDLEY
STUFFED ZUCCHINI
Ingredients
2 zucchinis, halved lengthwise
2 tomatoes, chopped
1 small eggplant, cubed
1 onion, chopped
3 Tbsp. olive oil
Directions
1. Using a small scoop, remove balls of flesh from the
zucchinis until only the shells are left. Keep zucchini
balls aside
2. Preheat a grill to medium high
3. On a large skillet over a medium-high heat, warm up
1 Tbsp. of the olive oil and cook the onions in it for 3-4
minutes
4. When the onions are soft, add the garlic and cook
for a minute. Add the remaining olive oil, the cubed
eggplant and the zucchini balls. Cover and cook for
around 8-10 minutes
5. Add the tomatoes and cook for another 5 minutes,
stirring frequently. Stir in the parsley and season with
salt and pepper to taste.
6. Fill each zucchini shell with the veggie medley. Grill
for 2-3 minutes (or until the zucchini shells get soft) and
serve hot. Enjoy!
Makes 4 servings
85
SIMPLE
ROASTED
VEGGIES
Ingredients
1 small bag of baby carrots
1 onion
1 head of garlic
4 small red potatoes
1 pound of brussel sprouts, halved
Directions
1. Place veggies on a baking pan. Drizzle with olive
oil and sprinkle with sea salt and pepper. Bake at 400
degrees for 15 minutes. When 15 minutes is up, flip veggies and bake for another 15 minutes. Remove from
oven and Enjoy!
Makes 4 servings
86
AVOCADO QUINOA
Ingredients
1/2 cup cooked quinoa
1/4- 1/2 ripe avocado (depending on the size)
Garlic salt, salt and pepper - to taste
Directions
1. Mash avocado to a paste. Add cooked quinoa to the
mashed avocado. Once mixed, add garlic salt, salt and
pepper to taste. Enjoy!
Makes 1 lunch serving
87
SPAGHETTI
SQUASH WITH
RED SAUCE
Ingredients
1 spaghetti squash
1 jar of your favorite marinara sauce
Directions
1. Preheat the oven to 375F and halve squash
lengthwise. Use a spoon to scoop out and discard
seeds from the middle of each half.
2. Arrange squash in a 9x13-inch casserole dish, cut
sides down. Pour 1/2 cup water into the dish and
bake until just tender, 30 to 35 minutes.
3. Rake a fork back and forth across the squash to
remove its flesh in strandslike spaghetti!
Top with your favorite marinara or tomato sauce and
Enjoy!
Makes 6 servings
88
89
MAGIC BROCCOLI
Ingredients
1 lb. broccoli, washed and dried well
1 tbsp. olive oil
3/4 tsp. salt, plus more to taste
1/2 tsp. pepper
2 garlic cloves (I have been known to use minced
garlic from a jar, or garlic salt if in a pinch. Its good no
matter what.)
1 lemon, cut into quarters
Directions
1. Preheat oven to 425 degrees. Chop the majority
of the stems off your broccoli, leaving mostly florets.
Spread them across a cookie sheet; they dont need
to be spaced out, but dont pile them on top of each
other. Drizzle the olive oil across the broccoli, and stir
with a spoon to evenly distribute everything, or use
your hands if youre feeling wild. There are no rules
here. Slice the garlic cloves into maybe five or six
pieces, and toss with the broccoli along with the salt
and pepper, making sure it is well coated.
2. Put it in the oven for 18-20 minutes, stirring once
around the ten-minute mark. Its done when the ends
of the florets look brown and crispy. Pull it out, and
squeeze your lemon over it and add salt to taste. I
usually end up using about half the lemon, but adjust
to your taste. Youll probably have to fish a few lemon
seeds out, one of the occupational hazards of being a
real lemon lover. While youre at it, fish out the garlic
cloves too, because no one wants to accidentally bite
down on a large chunk of garlic. Enjoy!
90
SAUTED GARLIC SPINACH

WITH PINE NUTS
Ingredients
4 Tbsp. olive oil, divided
3 9 oz. bags of fresh, washed baby spinach
4 garlic cloves
1/4 cup pine nuts, toasted
Freshly ground pepper
Directions
1. Heat 2 tablespoons oil in heavy large pot over
medium-high heat.
2. Add 1 bag of spinach. Toss until spinach is just wilted
but still bright green, about 2 minutes. Add second bag
of spinach. Toss until just wilted, about 2 minutes. Add
third bag of spinach. Toss until just wilted, about 1 1/2
minutes.
3. Transfer all spinach to large sieve set over bowl.
Pour out liquid from pot; reserve pot. Let spinach drain
at least 15 minutes. Can be made 2 hours ahead. Let
stand at room temperature.
4. Heat remaining 2 tablespoons oil in reserved pot
over medium-high heat.
5. Add garlic; stir 30 seconds.
6. Add spinach and toss to heat through, about 2
minutes.
7. Season to taste with salt and freshly ground black
pepper.
Makes 3 servings
91
CURRIED
ZUCCHINI
CHIPS
Ingredients
2 medium zucchini
1 Tbsp olive oil
1/4 tsp. curry powder
1/8 tsp. garlic powder
1/8 tsp. salt
Directions
1. Preheat the oven to 225 degrees. Line 2 baking
sheets with 2 sheets of parchment paper that have
been very lightly brushed with olive oil.
2. Cut the ends of the zucchini off and discard. Very
thinly slice the zucchini into paper-thin rounds. A
mandolin is preferable for doing this, but if you dont
have one, a very sharp knife will work fine. Slice
carefully!
3. Place the zucchini rounds in a single layer on the
prepared parchment lined baking sheets. Place them
close together but dont let the zucchini rounds
touch each other.
4. Brush the tops of the zucchini with olive oil.
5. Combine the curry powder, garlic powder, and
salt in a small bowl and sprinkle evenly over oil
coated zucchini slices.
6. Bake in the oven for at least 1 hour. After 1 hour,
check on the chips. The time it takes for them to
become crisp will vary depending on how thinly you
sliced them. When they are dry and crisp, they are
92
ready to be removed. You may need to remove a few

chips at a time, letting those that arent quite ready
cook a bit longer.
7. When the chips have cooled, store in an airtight
container.
93
SNACKS
94
KALE CHIPS
Ingredients
2 bunches of washed and dried Kale, cut into large
pieces
Olive oil
Salt
Pepper
Directions
1. Preheat oven to 375 degrees.
2. Spread chopped kale on a baking sheet in a single
layer.
3. Drizzle with the olive oil and sprinkle with the salt
and pepper.
4. Bake for 10 minutes, remove from oven and flip.
5. Cook for another 10 minutes watching kale chips
closely (do not let them blacken, as they will taste
bitter).
6. Remove when crisp, but not black and Enjoy!
95
BEET CHIPPERS
Ingredients
3 medium-large beets, rinsed and scrubbed
Olive or macadamia oil
Sea Salt + Black Pepper
2-3 sprigs rosemary, roughly chopped
Directions
1. Preheat oven to 375 degrees F and place oven rack
in the center of the oven.
2. Thinly slice beets with a mandolin (or a sharp knife),
getting them as consistently thin as possible. They
should curl a little when cut. This will ensure even
baking and crispiness.
3. Divide between two baking sheets and spray or very
lightly drizzle with olive oil. Add a pinch of salt and the
rosemary. Toss to coat, then arrange in a single layer,
making sure the slices arent touching.
4. Bake for 15-20 minutes or until crispy and slightly
brown. Be sure to watch closely past the 15 minute
mark as they can burn quickly.
5. Remove from oven, let cool. Then serve.
96
SNAP PEAS
WITH MINT
Ingredients
1 lb. trimmed snap peas
Salt and pepper to taste
Handful of fresh mint, thinly sliced
Directions
1. In a 12-inch skillet, bring 1 cup of water to a boil over
high heat.
2. Add 1 pound of trimmed snap peas. Cover and cook
until bright green, about 2 minutes.
3. Remove the lid and reduce the heat to medium.
Continue cooking, tossing occasionally, until the peas
are crisp-tender and the water has evaporated, 2 to 4
minutes.
4. Remove from the heat and toss with 1/2 cup
packed, thinly sliced fresh mint leaves.
5. Season with salt and pepper.
97
VEGGIE KABOBS
Ingredients
Whole white mushrooms
onion, cubed
red bell pepper, cubed
green bell pepper, cubed
grape tomatos
garlic cloves
drizzle of extra virgin olive oil
sprinkle of salt
Directions
1. Thread ingredients onto the skewers.
2. Drizzle with olive oil and sprinkle with salt.
3. Cook kabobs on a medium heat grill until tender.
4. Enjoy!
98
99
WORLDS BEST HUMMUS

Ingredients
1/2 cup tahini paste
1/3 - 2/3 cup water drained from beans (use more
or less depending on desired consistency)
juice of 3 lemons
1/3 cup extra virgin olive oil
2-4 cloves of peeled garlic
1 1/2 - 2 tsp kosher salt
2 tsp ground cumin
optional: cayenne pepper, to taste
optional: black pepper, to taste
3 cups of cooked chickpeas or garbanzo beans (or
2 15oz. cans chickpeas), drained
Directions
1. In a food processor, puree all ingredients until
smooth and creamy.
2. Add 1 to 2 tablespoons of water as necessary to
achieve the desired consistency.
3. Enjoy!
100
SOUPS
101
WHITE
CHICKEN
CHILI
Ingredients
3 skinless, boneless chicken breast halves
1 large onion, chopped
2 cloves garlic, minced
5 1/4 cups chicken broth
3 (15 ounce) cans cannellini (white kidney) beans,
rinsed and drained
2 (4 ounce) cans chopped green chilies
1 tablespoon dried oregano
1 teaspoon ground cumin
2 pinches cayenne pepper, or to taste
1/4 cup chopped fresh cilantro, or to taste
salt to taste
Directions
1. Heat olive oil in a Dutch oven over medium heat.
Cook chicken, onion, and garlic in hot oil until the
chicken is browned completely, 3 to 5 minutes per
side.
2. Remove the chicken to a cutting board, cut into
1-inch pieces, and return to the Dutch oven; add
chicken broth, cannellini, green chilies, oregano,
cumin, and cayenne pepper. Bring the mixture
to a simmer and cook until the chicken is cooked
through, 30 to 45 minutes.
3. Divide cilantro among 4 bowls. Ladle chili over
cilantro and season with salt to taste. Enjoy!
102
KALE AND TURKEY

MEATBALL SOUP
Ingredients
1/4 cup almond milk
2 slices gluten free bread
1 pound ground turkey
1 medium shallot, finely chopped
2 cloves garlic, finely chopped
1/2 teaspoon freshly grated nutmeg
1 teaspoon oregano
1/4 teaspoon red pepper flakes
kosher salt and freshly ground pepper
2 tablespoons Italian parsley, chopped
8 cups chicken or vegetable broth (64 ounces)
1 15-ounce can white Northern beans or other small
white bean, drained and rinsed
2 carrots, sliced
1/2 yellow onion, chopped
4 cups kale (about 1 pound)
Directions
1. Add almond milk to a large mixing bowl then tear
the bread into chunks and add to the milk to soak.
2. Add the turkey, shallot, garlic, nutmeg, oregano, red
pepper flakes, salt and pepper and parsley and gently
mix with your fingers until the mixture is combined.
3. Use a small scoop or melon baller to form 1/2 inch
balls.
4. Add the broth, beans, carrots, onion and kale to the
insert of a 5- to 7-quart slow cooker.
5. Drop the meatballs onto the kale, cover and cook on
low for 4 hours or until the meatballs float to the
surface.
6. Serve the soup garnished with red pepper flakes and
fresh parsley leaves.
103
104
MUSHROOM
AND BEAN
SOUP
Ingredients
16 oz. mushrooms, halved or quartered
2 large sweet onions, quartered
3 garlic cloves, slightly crushed
1-2 tablespoons olive oil
1 1/2 teaspoon salt, divided
1 1/2 teaspoon pepper, divided
8-10 fresh sage leaves
8-10 stems + 1 tablespoon leaves fresh thyme,
divided
48 oz. chicken broth (vegetable broth can be
substituted for a vegetarian version)
3 - 15 oz. cans white beans, not drained (I prefer
cannellini beans)
Additional salt and pepper for seasoning
Directions
1. Preheat oven to 450 degrees Fahrenheit.
2. Toss mushrooms, garlic and onion in olive oil, 1
tsp. salt and 1 tsp. pepper. Spread on baking sheet.
Add sage leaves and stems of thyme.
3. Roast in 450 degrees Fahrenheit oven for 10
minutes, toss and roast for an additional 15 minutes.
4. While vegetables are roasting, add broth, beans,
1/2 tsp. salt, 1/2 tsp. pepper and 1 Tbsp. fresh thyme
leaves to a large stockpot over medium heat and
simmer.
105
5. When vegetables are done roasting, let cool

slightly. Separate mushrooms from other roasted
vegetables (if not already separated).
6. Retrieve 2 cups of the white beans and 1 cup of
broth from the stockpot. Add to blender along with
the roasted onions, garlic and herbs. Cover and
blend until smooth.
7. Add pureed bean mixture back to stockpot,
whisking in until smooth. Add roasted mushrooms
to soup. Salt and pepper to taste.
8. Warm over low heat until ready to serve.
106
MEXICAN PORK SOUP

Ingredients
1 1/4 cups dried pinto beans
4 pounds pork spareribs
1/4 cup vegetable oil
1 cup chopped onion
2 cloves garlic, minced
2 (14 ounce) cans beef broth
4 cups water
2 teaspoons chili powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Directions
1. Sort and wash the beans. In a large saucepan over
medium heat, add the beans and enough water to be
2 inches above beans. Bring to a boil for 2 minutes and
remove from heat. Cover, allow to soak for 1 hour and
drain.
2. In a large Dutch oven over medium high heat, saut
the ribs in oil until browned. Remove ribs from Dutch
oven and set aside. Add the onion and garlic and saut
for 5 minutes, or until tender. Add the beans, ribs, broth,
water, chili powder, oregano, cumin, salt, ground black
pepper and fresh cilantro. Cover and simmer 1 1/2 hours,
107
or until meat is tender.

3. Remove the ribs, allow to cool and remove meat
from the bones. Return meat to broth. Chill the broth
until the fat rises to the surface and remove the fat.
Bring back to a boil and reduce heat to low. Cover
and simmer for 30 minutes.
108
SWEET POTATO,
CHICKEN, AND
QUINOA SOUP
Ingredients
1 and 1/2 pounds boneless skinless chicken breasts
1 cup quinoa
2 large sweet potatoes (1 pound or ~3-1/2 cups)
1 can (15.25 ounces) black beans
1 can (14.5 ounces) petite-diced tomatoes
1 teaspoon minced garlic
1 packet (1.25 ounces) chili seasoning mix
5 cups organic chicken broth
Optional: fresh parsley
Directions
1. Spray the slow cooker with nonstick spray. Remove
the fat from the chicken breasts and put them into the
slow cooker along with the rinsed quinoa.
2. Remove the skins and chop the sweet potatoes into
cubes adding them into the slow cooker.
3. Drain and rinse the black beans and add those in.
Add in the un-drained petite diced tomatoes, minced
garlic, chili seasoning mix, and chicken broth.
4. Place on high for 3-5 hours (It took 4 hours on high
for my crockpot.)
5. Using two forks shred the chicken and stir all the
ingredients together.
6. Add salt and pepper and if desired fresh parsley.
7. Serve immediately.
109
110
YUMMY THAI
COCONUT SOUP
Ingredients
1 lb. boneless skinless chicken breast
1 bunch scallions, thinly sliced
1 red bell pepper, sliced
2-inch piece of fresh ginger, peeled and finely
chopped
1 large carrot, peeled and shredded
1 jalapeno, seeded and minced
1 cup shitake mushrooms, sliced
4 cups organic chicken stock
1 can coconut milk (14 ounces)
1 Tbsp. fish sauce
1 tsp. lime zest
Fresh minced herbs such as cilantro or basil
Lime wedges (for serving)
2 Tbsp. olive oil
sea salt and freshly ground black pepper to taste
Directions
1. In a large saucepan, heat the olive oil over medium
heat
2. Cook the scallions, garlic and ginger, stirring
frequently until softened
3. Add the carrot, jalapeno and mushroom and cook
until softened
4. Add the chicken, chicken stock, coconut milk and
fish sauce
5. Bring the soup to a boil then reduce to a simmer and
cook until the chicken is cooked through
6. Remove the chicken from the soup. Shred it into
chunks and return to the pot
7. Stir in the lime zest, the fresh herbs and salt and
pepper to taste, and remove from heat
8. Garnish each bowl with a lime wedge to serve
9. Enjoy!
111

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2. Meanwhile, put the sausage in another skillet and

OLE! BREAKFAST BOWL

VEGGIE BAKED OATMEAL

sopping. Everything should be evenly mixed and moist.

WHAT THE FUDGE

COCONUT DREAM PUFFS

VANILLA CHIA PUDDING

BLACK BEAN BROWNIES

THE GREAT STEAK BOWL

3. Assemble bowl by placing a 1/2 cup of the cooked

TURKEY MEAT LOAF

NOT YOUR EVERY DAY

5. Return the beef and mushrooms to the skillet and

5. Bake at 350 degrees F. for approximately 30

GRILLED PESTO CHICKEN

STUFFED BELL PEPPERS

5. Bake at 350 for approximately 30 minutes. These

SUMMER (OR ANY TIME OF

4. Using the same skillet, heat up the leftover

FALL HARVEST SALAD

3. Meanwhile, make the vinaigrette: In a glass jar with

2. Meanwhile, in a large salad bowl combine the

4. When the chicken is done, remove from heat and

TUNA NICOISE SALAD

KALE AND ASIAN

4. Finely chop up the red onion and cilantro.

SAUTED GARLIC SPINACH

ready to be removed. You may need to remove a few

WORLDS BEST HUMMUS

KALE AND TURKEY

5. When vegetables are done roasting, let cool

MEXICAN PORK SOUP

or until meat is tender.

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