Diabetic

Cooking For One

By Don Orwell
http://SuperfoodsToday.com

Copyright © 2015 by Don Orwell.
All legal rights reserved. You cannot offer this book for free or sell it. You do
not have reselling legal rights to this book. This eBook may not be recreated in
any file format or physical format without having the expressed written approval
of Don Orwell. All Violators will be sued.
While efforts have been made to assess that the information contained in this
book is valid, neither the author nor the publisher assumes any accountability for
errors, interpretations, omissions or usage of the subject matters herein.
Disclaimer:
The Information presented in this book is created to provide useful information
on the subject areas discussed. The publisher and author are not accountable for
any particular health or allergic reaction needs that may involve medical
supervision and are not liable for any damage or damaging outcomes from any
treatment, application or preparation, action, to any person reading or adhering
to the information in this book. References are presented for informational
reasons only and do not represent an endorsement of any web sites or other
sources. Audience should be informed that the websites mentioned in this book
may change.
This publication includes opinions and ideas of its author and is meant for
informational purposes only. The author and publisher shall in no event be held
liable for any damage or loss sustained from the usage of this publication.
Your Free Gift
As a way of saying thanks for your purchase, I’m offering you my FREE
eBook that is exclusive to my book and blog readers.
Superfoods Cookbook - Book Two has over 70 Superfoods recipes and
complements Superfoods Cookbook Book One and it contains Superfoods
Salads, Superfoods Smoothies and Superfoods Deserts with ultra-healthy non-
refined ingredients. All ingredients are 100% Superfoods.
It also contains Superfoods Reference book which is organized by
Superfoods (more than 60 of them, with the list of their benefits), Superfoods
spices, all vitamins, minerals and antioxidants. Superfoods Reference Book lists
Superfoods that can help with 12 diseases and 9 types of cancer.

http://www.SuperfoodsToday.com/FREE

Table of Contents
Superfoods Introduction
Diabetic Cooking for One
Condiments
Basil Pesto
Cilantro Pesto
Sundried Tomato Pesto
Broths
Vegetable broth
Chicken Broth
Beef Broth
Pastes
Curry Paste
Tomato paste
Precooked beans
Breakfast - Oatmeal
Superfoods Oatmeal Breakfast
Oatmeal Yogurt Breakfast
Cocoa Oatmeal
Flax and Blueberry Vanilla Overnight Oats
Apple Oatmeal
Coconut Pomegranate Oatmeal
Savory Breakfasts
Omelet with Leeks
Egg pizza crust
Omelet with Superfoods veggies
 Egg Muffins
Smoked Salmon Scrambled Eggs
Steak and Eggs
Egg Bake
Frittata
Superfoods Naan Pancakes Crepes
Zucchini Pancakes
Superfoods Smoothies
GREEN SMOOTHIES
Kale Kiwi Smoothie
Zucchini Apples Smoothie
Dandelion Smoothie
Broccoli Apple Smoothie
Salad Smoothie
Avocado Kale Smoothie
Watercress Smoothie
Beet Greens Smoothie
Broccoli Leeks Cucumber smoothie
Cacao Spinach Smoothie
Flax Almond Butter Smoothie
Apple Kale Smoothie
Salad Dressings
Italian Dressing
Yogurt Dressing
Salads
Large Fiber Loaded Salad with Italian Dressing
Large Fiber Loaded Salad with Yogurt Dressing
Large Fiber Loaded Salad as a meal on its own
Greek Salad
 Strawberry Spinach Salad
Cucumber, Cilantro, Quinoa Tabbouleh
Almond, Quinoa, Red Peppers & Arugula Salad
Asparagus, Quinoa & Red Peppers Salad
Chickpeas, Quinoa, Cucumber & Tomato Salad
Quinoa Salad
Cauliflower & Eggs Salad
Greek Cucumber Salad
Mediterranean Salad
Pomegranate Avocado salad
Roasted Beet Salad
Apple Coleslaw
Appetizers
Hummus
Guacamole
Baba Ghanoush
Espinacase la Catalana
Tapenade
Red Pepper Dip
Roasted Garlic
Eggplant and Yogurt
Caponata
Soups
Cream of Broccoli Soup
Lentil Soup
Cold Cucumber Avocado Soup
Bouillabaisse
Gaspacho
Italian Beef Soup
 Creamy roasted mushroom
Black Bean Soup
Squash soup
Kale White Bean Pork Soup
Avgolemono – Greek lemon chicken soup
Egg-Drop Soup
Creamy Tomato Basil Soup
Minestrone
Grilled Meats & Salad
Chicken and Large Fiber Loaded Salad with Italian Dressing
Salmon with Large Fiber Loaded Salad with Italian Dressing
Ground Beef Patty with Large Fiber Loaded Salad with Yogurt Dressing
Lean Pork with Fiber Loaded Salad with Yogurt Dressing
Caribbean Chicken salad
Herb Crusted Salmon
Tuna with Large Fiber Loaded Salad with Italian Dressing
Stews, Chilies and Curries
Vegetarian Chili
Lentil Stew
Braised Green Peas with Beef
White Chicken Chili
Kale Pork
30-Minute Squash Cauliflower and Green Peppers Coconut Curry
Crockpot Red Curry Lamb
Easy Lentil Dhal
Gumbo
Chickpea Curry
Red Curry Chicken
Braised Green Beans with Pork
 Ratatouille
Barbecued Beef
Beef Tenderloin with Roasted Shallots
Chili
Glazed Meatloaf
Eggplant Lasagna
Stuffed Eggplant
Stuffed Red Peppers with Beef
Superfoods Goulash
Frijoles Charros
Chicken Cacciatore
Cabbage Stewed with Meat
Beef Stew with Peas and Carrots
Green Chicken Stew
Irish Stew
Hungarian Pea Stew
Chicken Tikka Masala
Greek Beef Stew (Stifado)
Meat Stew with Red Beans
Stir Fries
Pork and Bok Choy / Celery Stir Fry
Lemon Chicken Stir Fry
Pan seared Brussels sprouts
Beef and Broccoli Stir Fry
Garbanzo Stir Fry
Thai Basil Chicken
Shrimp with Snow Peas
Pork and Green Beans Stir Fry
Cashew chicken
Meats
Baked Chicken Breast with Fresh Basil
Roast Chicken with Rosemary
Carne Asada
Meatballs
Baked Beef Meatballs
Middle Eastern Meatballs
Casseroles
Broccoli Chicken Casserole
Beef Meatballs Broccoli Casserole
Beef Meatballs Cauliflower Casserole
Cabbage Roll Casserole
Pork Chop Casserole
Mushrooms Casserole
Chicken Eggplant Casserole
Beef Meatballs Green Beans Casserole
“Breaded” “fried” food
Breaded Tilapia
Breaded Chicken
Lemon Pork with Asparagus
Pizza
Meat Pizza
Side dishes
Roasted curried cauliflower
Roasted cauliflower with Tahini sauce
Asparagus with mushrooms and hazelnuts
Chard and Cashew Sauté
Cauliflower rice side dish
Crockpot
 Slow Cooker Pepper Steak
Pork Tenderloin with peppers and onions
Beef Bourguinon
Italian Chicken
Slow Cook Jambalaya
Ropa Vieja
Lemon Roast Chicken
Fall Lamb and Vegetable Stew
Slow cooker pork loin
Sauerbraten
Fish
Cioppino
Flounder with Orange Coconut Oil
Grilled Salmon
Crab Cakes
Sweets
Superfoods Dark Chocolate
Fruits dipped in Superfoods chocolate
Superfoods Ice cream
Whipped Coconut cream
Superfoods Reference Book
Other Books from this Author

Superfoods Introduction

Superfoods are high in fiber, thermogenic, low in saturated fat, have tons of
antioxidants, probiotic, vitamins, minerals, high in Omega 3 fats and above all
tasty.
Superfoods Diabetic Diet works because it’s return to the type of food your body
naturally craves and was designed for. Whole foods Superfoods is the food
humans consumed for literally millions of years. Superfoods are nutritionally
dense foods that are widely available and which offer tremendous dietary and
healing potential. Superfoods Diet is the only diet that doesn’t restrict any major
type of food. If features:
• Healthy Fats: Olive Oil, Nuts, Seeds, Coconut Oil, Avocado
• Proteins: Salmon, Beans, Organic Chicken, Grass-Fed Beef, Pork Tenderloin,
Lentils
• Non-gluten Carbs: Certain Fruits (mostly berries), Leafy Vegetables, and small
quantities of Oats, Brown Rice, Quinoa, Buckwheat
• Simple non-processed Dairy: Greek Yogurt, Farmer’s Cheese, Goat Cheese
• Antioxidants: Garlic, Ginger, Turmeric, Cacao, Cinnamon, Berries
This book is suitable for diabetics with diabetes type 2. All recipes are either
measured for one or for two (in that case the best option is to freeze the second
serving or share it with a friend).
Diabetic Cooking for One

Allergy labels: SF – Soy Free, GF – Gluten Free, DF – Dairy Free, EF – Egg
Free, V - Vegan, NF – Nut Free
Condiments

Basil Pesto
• 1 cup basil • 1/3 cup cashews • 2 garlic cloves, chopped • 1/2 cup
olive oil or avocado oil Process basil, cashews and garlic until smooth. Add oil
in a slow stream. Process to combine. Transfer to a bowl. Season with salt and
pepper. Stir to combine. Allergies: SF, GF, DF, EF, V
Cilantro Pesto

• 1 cup cilantro • 1/3 cup cashews • 2 garlic cloves, chopped • 1/2 cup
olive oil or avocado oil Process cilantro, cashews and garlic. Add oil in a slow
stream. Process to combine. Transfer to a bowl. Season with salt and pepper. Stir
to combine. Allergies: SF, GF, DF, EF, V
Sundried Tomato Pesto

• 3/4 cup sundried tomatoes • 1/3 cup cashews • 2 garlic cloves,

chopped • 1/2 cup olive oil or cumin oil Process tomato, cashews and garlic.
Add oil in a slow stream. Process to combine. Transfer to a bowl. Season with
salt and pepper. Stir to combine. Allergies: SF, GF, DF, EF, V

Broths

Some recipes require a cup or more of various broths, vegetable, beef or chicken
broth. I usually cook the whole pot and freeze it.

Vegetable broth

Servings: 6 cups Ingredients

• 1 tbsp. coconut oil
• 1 large onion
• 2 stalks celery, including some leaves • 2 large carrots
• 1 bunch green onions, chopped
• 8 cloves garlic, minced
• 8 sprigs fresh parsley
• 6 sprigs fresh thyme
• 2 bay leaves
• 1 tsp. salt
• 2 quarts water

Instructions - Allergies: SF, GF, DF, EF, V, NF

Chop veggies into small chunks. Heat oil in a soup pot and add onion, scallions,
celery, carrots, garlic, parsley, thyme, and bay leaves. Cook over high heat for 5
to 7 minutes, stirring occasionally.
Bring to a boil and add salt. Lower heat and simmer, uncovered, for 30 minutes.
Strain. Other ingredients to consider: broccoli stalk, celery root
Chicken Broth
Ingredients
• 4 lbs. fresh chicken (wings, necks, backs, legs, bones)
• 2 peeled onions or 1 cup chopped leeks
• 2 celery stalks • 1 carrot • 8 black peppercorns • 2 sprigs fresh thyme • 2
sprigs fresh parsley • 1 tsp. salt Instructions - Allergies: SF, GF, DF, EF, NF
Put cold water in a stock pot and add chicken. Bring just to a boil. Skim any
foam from the surface. Add other ingredients, return just to a boil, and reduce
heat to a slow simmer. Simmer for 2 hours. Let cool to warm room temperature
and strain. Keep chilled and use or freeze broth within a few days. Before using,
defrost and boil.
Beef Broth

Ingredients
• 4-5 pounds beef bones and few veal bones
• 1 pound of stew meat (chuck or flank steak) cut into 2-inch chunks • Olive oil
• 1-2 medium onions, peeled and quartered
• 1-2 large carrots, cut into 1-2 inch segments
• 1 celery rib, cut into 1 inch segments
• 2-3 cloves of garlic, unpeeled
• Handful of parsley, stems and leaves
• 1-2 bay leaves
• 10 peppercorns

Instructions - Allergies: SF, GF, DF, EF, NF
Heat oven to 375°F. Rub olive oil over the stew meat pieces, carrots, and onions.
Place stew meat or beef scraps, stock bones, carrots and onions in a large
roasting pan. Roast in oven for about 45 minutes, turning everything half-way
through the cooking.
Place everything from the oven in a large stock pot. Pour some boiling water in
the oven pan and scrape up all of the browned bits and pour all in the stock pot.
Add parsley, celery, garlic, bay leaves, and peppercorns to the pot. Fill the pot
with cold water, to 1 inch over the top of the bones. Bring the stock pot to a
regular simmer and then reduce the heat to low, so it just barely simmers. Cover
the pot loosely and let simmer low and slow for 3-4 hours.
Scoop away the fat and any scum that rises to the surface once in a while.
After cooking, remove the bones and vegetables from the pot. Strain the broth.
Let cool to room temperature and then put in the refrigerator.
The fat will solidify once the broth has chilled. Discard the fat (or reuse it) and
pour the broth into a jar and freeze it.


Pastes
Curry Paste
This should not be prepared in advance, but there are several curry recipes that
are using curry paste and I decided to take the curry paste recipe out and have it
separately. So, when you see that the recipe is using curry paste, please go to this
part of the book and prepare it from scratch. Don’t use processed curry pastes or
curry powder; make it every time from scratch. Keep the spices in original form
(seeds, pods), ground them just before making the curry paste. You can dry heat
in the skillet cloves, cardamom, cumin and coriander and then crush them
coarsely with mortar and pestle.
Ingredients
• 2 onions, minced
• 2 cloves garlic, minced
• 2 teaspoons fresh ginger root, finely chopped
• 6 whole cloves • 2 cardamom pods
• 2 (2 inch) pieces cinnamon sticks, crushed
• 1 tsp. ground cumin
• 1 tsp. ground coriander
• 1 tsp. salt
• 1 tsp. ground cayenne pepper
• 1 tsp. ground turmeric
Instructions - Allergies: SF, GF, DF, EF, V, NF
Heat oil in a frying pan over medium heat and fry onions until transparent. Stir
in garlic, cumin, ginger, cloves, cinnamon, coriander, salt, cayenne, and
turmeric. Cook for 1 minute over medium heat, stirring constantly. At this point
other curry ingredients should be added.
Tomato paste
Some recipes (chili) require tomato paste. I usually prepare 20 or so liters at
once (when tomato is in season, which is usually September) and freeze it.
Ingredients
• 5 lbs. chopped plump tomatoes
• 1/4 cup extra-virgin olive oil or avocado oil plus 2 tbsp.
• salt, to taste Instructions - Allergies: SF, GF, DF, EF, V, NF
Heat 1/4 cup of the oil in a skillet over medium heat. Add tomatoes. Season with
salt. Bring to a boil. Cook, stirring, until very soft, about 8 minutes.

Pass the tomatoes through the finest plate of a food mill. Push as much of the
pulp through the sieve as possible and leave the seeds behind.

Bring it to boil, lower it and then boil uncovered, so the liquid will thicken
(approx. 30-40 minutes). That will give you homemade tomato juice. You get
tomato paste if you boil for 60 minutes, it gets thick like store bought ketchup.

Store sealed in an airtight container in the refrigerator for up to one month, or

freeze, for up to 6 months.
Precooked beans

Again, some recipes require that you cook some beans (butter beans, red kidney,
garbanzo) in advance. Cooking beans takes around 3 hours and it can be done in
advance or every few weeks and the rest get frozen. Soak beans for 24 hours
before cooking them. After the first boil, throw the water, add new water and
continue cooking. Some beans or lentils can be sprouted for few days before
cooking and that helps people with stomach problems.

Breakfast - Oatmeal
Superfoods Oatmeal Breakfast
Allergies: SF, GF, DF, EF, V, NF

• 1/2 cup dry oatmeal

• 2 tsp. of ground flax seeds • 2 tsp. of sunflower seeds • A dash of cinnamon
• 1 tsp. of cocoa
Cook oatmeal with hot water and after that mix all ingredients. Sweeten if you
have to with few drops of lucuma powder. Optional: You can replace sunflower
seeds with pumpkin seed or chia seed. You can add a handful of blueberries or
any berries instead of cocoa.
Oatmeal Yogurt Breakfast
Allergies: SF, GF, EF, NF

• 1/2 cup dry oatmeal

• Handful of blueberries (optional)
• 1 cups of low-fat yogurt
Mix all ingredients and wait 20 minutes or leave overnight in the fridge if using
steel cut oats.

Cocoa Oatmeal
Ingredients - Allergies: SF, GF, DF, NF
• 1/2 cup dry oats
• 1 cup water
• A pinch tsp. salt
• 1/2 tsp. ground vanilla bean
• 1 tbsp. cocoa powder
• 1 tbsp. lucuma powder • 3 tbsp. ground flax seeds meal • a dash of
cinnamon
• 2 egg whites

Instructions
In a saucepan over high heat, place the oats and salt. Cover with
water. Bring to a boil and cook for 3-5 minutes, stirring occasionally.
Keep adding 1/2 cup water if necessary as the mixture thickens.
In a separate bowl, whisk 4 tbsp. water into the 1 tbsp. cocoa powder
to form a smooth sauce. Add the vanilla to the pan and stir.
Turn the heat down to low. Add the egg whites and whisk
immediately. Add the flax meal, and cinnamon. Stir to combine.
Remove from heat, add lucuma powder and serve immediately.
Topping suggestions: sliced strawberries, blueberries or few almonds.
Flax and Blueberry Vanilla Overnight Oats
Ingredients - Allergies: SF, GF, EF, V, NF
• 1/2 cup dry oats
• 1/3 cup water
• 1/2 cup low-fat yogurt
• 1/2 tsp. ground vanilla bean • 2 tbsp. flax seeds meal • A pinch of
salt
• Blueberries, almonds, blackberries, lucuma powder for topping
Instructions
Add the ingredients (except for toppings) to the bowl in the evening.
Refrigerate overnight.
In the morning, stir up the mixture. It should be thick. Add the
toppings of your choice.
Apple Oatmeal

Ingredients - Allergies: SF, GF, DF, EF, V, NF

• 1/2 grated apple
• 1/2 cup dry oats
• 1 cups water
• Dash of cinnamon
• 1 tsp. lucuma powder Instructions
Cook the oats with the water for 3-5 minutes.
Add grated apple and cinnamon. Stir in the lucuma powder.
Coconut Pomegranate Oatmeal

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 1/2 cup dry oats
• 1/3 cup coconut milk
• 1 cups water
• 2 tbs. shredded unsweetened coconut
• 1 tbs. flax seeds meal • 1 tbs. lucuma powder • 4 tbs. pomegranate
seeds
Instructions
Cook oats with the coconut milk, water, and salt.
Stir in the coconut, lucuma powder and flaxseed meal. Sprinkle with
extra coconut and pomegranate seeds.
Savory Breakfasts

Omelet with Leeks
Allergies: SF, GF, DF, NF
Cook 1 cup chopped leeks in little coconut oil until they get soft and then mix
the 2 beaten eggs in.

Egg pizza crust

Ingredients - Allergies: SF, GF, DF, NF
• 2 eggs
• 1/4 cup of coconut flour
• 1/2 cup of coconut milk
• 1 small crushed garlic clove

Mix and make an omelet.
Omelet with Superfoods veggies

Ingredients - Allergies: SF, GF, DF, NF
• 2 large eggs • Salt • Ground black pepper • 1 tsp. olive oil or cumin oil • 1
cups spinach, cherry tomatoes and 1 spoon of yogurt cheese • Crushed red
pepper flakes and a pinch of dill (optional) Instructions
Whisk 2 large eggs in a bowl. Season with salt and ground black pepper and set
aside. Heat 1 tsp. olive oil in a medium skillet over medium heat. Add baby
spinach, tomatoes, cheese and cook, tossing, until wilted (Approx. 1 minute).
Add eggs; cook, stirring occasionally, until just set, about 1 minute. Stir in
cheese. Sprinkle with crushed red pepper flakes and dill.
Egg Muffins
Ingredients - Allergies: SF, GF, DF, NF
Serving: 4 muffins • 4 eggs
• 1/2 cup diced green bell pepper
• 1/2 cup diced onion
• 1/2 cup spinach
• 1/4 tsp. salt
• 1/8 tsp. ground black pepper
• 2 tbsp. water
Instructions
Heat the oven to 350 degrees F. Oil 4 muffin cups. Beat eggs together. Mix in
bell pepper, spinach, onion, salt, black pepper, and water. Pour the mixture into
muffin cups. Bake in the oven until muffins are done in the middle.
Smoked Salmon Scrambled Eggs

Ingredients - Allergies: SF, GF, DF, NF
• 1 tsp coconut oil
• 2 eggs • 1 Tbs water
• 2 oz smoked salmon, sliced
• 1/4 avocado
• ground black pepper, to taste
• 2 chives, minced (or use 1 green onion, thinly sliced) Instructions

Heat a skillet over medium heat. Add coconut oil to pan when hot. Meanwhile,
scramble eggs. Add eggs to the hot skillet, along with smoked salmon. Stirring
continuously, cook eggs until soft and fluffy. Remove from heat. Top with
avocado, black pepper, and chives to serve.
Steak and Eggs

Ingredients - Allergies: SF, GF, DF, NF

• 1/4 lb boneless beef steak or pork tenderloin • 1/4 tsp ground black pepper
• 1/4 tsp sea salt (optional)
• 1 tsp coconut oil
• 1/4 onion, diced
• 1/2 red bell pepper, diced
• 1 handful spinach or arugula
• 1 egg Instructions

Season sliced steak or pork tenderloin with sea salt and black pepper. Heat a
sauté pan over high heat. Add 1 tsp coconut oil, onions, and meat when pan is
hot, and sauté until steak is slightly cooked. Add spinach and red bell pepper,
and cook until steak is done to your liking. Meanwhile, heat a small fry pan over
medium heat. Add remaining coconut oil, and fry two eggs. Top steak with a
fried egg to serve.


Egg Bake

Ingredients - Allergies: SF, GF, DF, NF

• 1/2 cup chopped red peppers or spinach • 1/4 cup zucchini
• 1/2 tbsp. coconut oil
• 1/4 cup sliced green onions
• 2 eggs • 1/4 cup coconut milk
• 1/8 cup almond flour • 1 tbsp. minced fresh parsley • 1/4 tsp. dried basil
• 1/8 tsp. salt
• 1/8 tsp. ground black pepper

Instructions
Preheat oven to 350 degrees F. Put coconut oil in a skillet. Heat it to medium
heat. Add mushrooms, onions, zucchini and red pepper (or spinach) until
vegetables are tender, about 5 minutes. Drain veggies and spread them over the
baking dish.
Beat eggs in a bowl with milk, flour, parsley, basil, salt, and pepper. Pour egg
mixture into baking dish.
Bake in preheated oven until the center is set (approx. 35 to 40 minutes).
Frittata

Ingredients - Allergies: SF, GF, DF, NF

• 1 tbsp. olive oil or avocado oil • 1/2 Zucchini, sliced • 1/4 cup torn fresh
spinach
• 1 tbsp. sliced green onions
• 1/4 tsp. crushed garlic, salt and pepper to taste • 1/8 cup coconut milk
• 2 eggs Instructions
Heat olive oil in a skillet over medium heat. Add zucchini and cook until tender.
Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue
cooking until spinach is wilted.
In a separate bowl, beat together eggs and coconut milk. Pour into the skillet
over the vegetables. Reduce heat to low, cover, and cook until eggs are firm (5 to
7 minutes).
Superfoods Naan Pancakes Crepes
Ingredients - Allergies: SF, GF, DF, EF, V
• 1/2 cup almond flour • 1/2 cup Tapioca Flour • 1 cup Coconut Milk • Salt
• coconut oil
Instructions
Mix all the ingredients together.
Heat a pan over medium heat and pour batter to desired thickness. Once the
batter looks firm, flip it over to cook the other side.
If you want this to be a dessert crepe or pancake, then omit the salt. You can add
minced garlic or ginger in the batter if you want, or some spices.
Zucchini Pancakes

Ingredients - Allergies: SF, GF, DF
• 1 small zucchini
• 1 tbsp. chopped onion • 2 beaten eggs • 3 tbsp. almond flour • 1/2 tsp. salt
• 1/2 tsp. ground black pepper
• coconut oil

Instructions

Heat the oven to 300 degrees F.
Grate the zucchini into a bowl and stir in the onion and eggs. Stir in 6 tbsp. of
the flour, salt, and pepper.
Heat a large sauté pan over medium heat and add coconut oil in the pan. When
the oil is hot, lower the heat to medium-low and add batter into the pan. Cook
the pancakes about 2 minutes on each side, until browned. Place the pancakes in
the oven.


Superfoods Smoothies

Put the liquid in first. Surrounded by tea or yogurt, the blender blades
can move freely. Next, add chunks of fruits or vegetables. Leafy
greens are going into the pitcher last. Preferred liquid is green tea, but
you can use almond or coconut milk or herbal tea.

Start slow. If your blender has speeds, start it on low to break up big
pieces of fruit. Continue blending until you get a puree. If your
blender can pulse, pulse a few times before switching to a puree
mode. Once you have your liquid and fruit pureed, start adding
greens, very slowly. Wait until previous batch of greens has been
completely blended.

Thicken? Added too much tea or coconut milk? Thicken your

smoothie by adding ice cubes, flax meal, chia seeds or oatmeal. Once
you get used to various tastes of smoothies, add any seaweed,
spirulina, chlorella powder or ginger for additional kick. Experiment
with any Superfoods in powder form at this point. Think of adding
any nut butter or sesame paste too or some Superfoods oils.
Rotate! Rotate your greens; don’t always drink the same smoothie! At the
beginning try 2 different greens every week and later introduce third and fourth
one weekly. And keep rotating them. Don’t use spinach and kale all the time.
Try beets greens, they have a pinch of pink in them and that add great color to
your smoothie. Here is the list of leafy green for you to try: spinach,
kale, dandelion, chards, beet leaves, arugula, lettuce, collard greens,
bok choy, cabbage, cilantro, parsley.
Flavor! Flavor smoothies with ground vanilla bean, cinnamon, lucuma powder,
nutmeg, cloves, almond butter, cayenne pepper, ginger or just about any seeds or
chopped nuts combination.
Not only are green smoothies high in nutrients, vitamins and fiber, they can also
make any vegetable you probably don't like (be it kale, spinach or broccoli) taste
great. The secret behind blending the perfect smoothie is using sweet fruits or
nuts or seeds to give your drink a unique taste.
There's a reason kale and spinach seem to be the main ingredients in almost
every green smoothie. Not only do they give smoothies their verdant color, they
are also packed with calcium, protein and iron.
Although blending alone increases the accessibility of carotenoids, since the
presence of fats is known to increase carotenoid absorption from leafy greens, it
is possible that coconut oil, nuts and seeds in a smoothie could increase
absorption further.
If you can’t find some ingredient, replace it with the closest one.

GREEN SMOOTHIES

Kale Kiwi Smoothie
• 1 cup Kale, chopped
• 1 Apple
• 2 Kiwis

• 1 tablespoon flax seeds

• 1 tablespoon lucuma powder
• 1 cup crushed ice
Zucchini Apples Smoothie

• 1/2 cup zucchini
• 1 Apple
• 3/4 avocado
• 1 stalk Celery
• 1 Lemon
• 1 tbsp. Spirulina
• 1 1/2 cups crushed ice

Dandelion Smoothie
• 1 cup Dandelion greens
• 1 cup Spinach
• ½ cup tahini
• 1 Red Radish

• 1 tbsp. chia seeds

• 1 cup lavender tea
Broccoli Apple Smoothie
• 1 Apple
• 1 cup Broccoli
• 1 tbsp. Cilantro
• 1 Celery stalk
• 1 cup crushed ice
• 1 tbsp. crushed Seaweed
Salad Smoothie

• 1 cup spinach
• ½ cucumber
• 1/2 small onion
• 2 tablespoons Parsley
• 2 tablespoons lemon juice
• 1 cup crushed ice

• 1 tbsp. olive oil or cumin oil

• ¼ cup Wheatgrass
Avocado Kale Smoothie
• 1 cup Kale
• ½ Avocado
• 1 cup Cucumber
• 1 Celery Stalk

• 1 tbsp. chia seeds

• 1 cup chamomile tea
• 1 tbsp. Spirulina
Watercress Smoothie

• 1 cup Watercress
• ½ cup almond butter
• 2 small cucumbers
• 1 cup coconut milk
• 1 tbsp. Chlorella
• 1 tbsp. Black cumin seeds – sprinkle on top and garnish with parsley
Beet Greens Smoothie
• 1 cup Beet Greens
• 2 tbsp. Pumpkin seeds butter
• 1 cup Strawberry
• 1 tbsp. Sesame seeds
• 1 tbsp. hemp seeds
• 1 cup chamomile tea
Broccoli Leeks Cucumber smoothie
• 1 cup Broccoli
• 2 tbsp. Cashew butter
• 2 Leeks
• 2 Cucumbers
• 1 Lime
• ½ cup Lettuce
• ½ cup Leaf Lettuce
• 1 tbsp. Matcha
• 1 cup crushed ice
Cacao Spinach Smoothie
• 2 cups spinach
• 1 cup blueberries, frozen
• 1 tablespoons dark cocoa powder
• ½ cup unsweetened almond milk
• 1/2 cup crushed ice
• 1 tsp lucuma powder
• 1 tbsp. Matcha powder
Flax Almond Butter Smoothie

• ½ cup plain yogurt
• 2 tablespoons almond butter
• 2 cups spinach
• 3 strawberries
• 1/2 cup crushed ice

• 1 teaspoon flax seeds

Apple Kale Smoothie
• 1 cup kale
• ½ cup coconut milk
• 1 tbsp. Maca
• ¼ teaspoon cinnamon
• 1 Apple
• Pinch of nutmeg
• 1 clove
• 3 ice cubes
Salad Dressings
Italian Dressing
Allergies: SF, GF, DF, EF, V, NF

• 2 tsp. olive oil or avocado oil

• lemon
• minced garlic
• salt

Yogurt Dressing
Allergies: SF, GF, DF, EF, V, NF
• 1 cup of plain low-fat Greek yogurt or low-fat buttermilk • 1 tsp. olive oil or
avocado oil • minced garlic
• salt • lemon Occasionally I would add a tsp. of mustard or some herbs like
basil, oregano, marjoram, chives, thyme, parsley, dill or mint. If you like spicy
hot food, add some cayenne in the dressing. It will speed up your metabolism
and have interesting hot spicy effect in cold yogurt or buttermilk.
Salads
Large Fiber Loaded Salad with Italian Dressing
Allergies: SF, GF, EF, NF

• 2 cups of spinach
• 1 cup of shredded cabbage, sauerkraut or lettuce. Cabbage has more substance.
• Italian or Yogurt dressing
• Cayenne pepper (optional)
• Few sprigs of cilantro (optional)
• 2 spring (green) onions (optional)
Large Fiber Loaded Salad with Yogurt Dressing
Serves 1 - Allergies: SF, GF, EF, NF
• 2 cups of spinach • 1 cup of shredded cabbage or lettuce. Cabbage has more
substance.
• Italian or Yogurt dressing
• Cayenne pepper (optional)
• Few sprigs of cilantro (optional)
• 2 spring (green) onions (optional)

Large Fiber Loaded Salad as a meal on its own
Allergies: SF, GF, EF, NF
This is what I eat every second evening and I can’t get enough of it!!! This is the
real secret to lose weight while having full stomach with grade A ingredients!!
• 2 cup of spinach
• 2 cup of shredded cabbage
• Yogurt dressing
• Cayenne pepper (optional)
• Few sprigs of cilantro (optional)
• 3 spring (green) onions • 10 o.z. low-fat farmers’ cheese
Pour yogurt dressing into the salad bowl. Add farmers’ cheese and mix
thoroughly. Cut spring onions in small pieces and add to the cheese mixture and
mix. Add spinach and cabbage and mix thoroughly. Add spices (optional).
Greek Salad
Allergies: SF, GF, EF, NF

• 1 head romaine lettuce

• 1/2 lb. plump tomatoes
• 3 oz. Greek or black olives, sliced
• 2 oz. sliced radishes
• 4 oz. low-fat feta or goat cheese
• 2 oz. anchovies (optional)
Dressing:
• 2 oz. olive oil or avocado oil
• 2 oz. fresh lemon juice
• 1/2 tsp. dried oregano
• 1/4 tsp. black pepper
• 1/4 tsp. salt
• 2 cloves garlic, minced
Wash and cut lettuce into pieces. Slice tomatoes in quarters. Combine
olives, lettuce, tomatoes, and radishes in large bowl. Mix dressing
ingredients together and toss with vegetables. Pour out into a shallow
serving bowl. Crumble feta/goat cheese over all, and arrange anchovy
fillets on top (if desired).
Strawberry Spinach Salad

Ingredients - Allergies: SF, GF, DF, EF, V
• 1 tbsp. black sesame seeds
• 1 tbsp. poppy seeds
• 1/4 cup olive oil or cumin oil
• 1/8 cup lemon juice
• 1/8 tsp. paprika
• 1/2 bag fresh spinach - chopped, washed and dried
• 1 cup strawberries, sliced
• 1/4 cup toasted slivered almonds Instructions
Whisk together the sesame seeds, olive oil, poppy seeds,
paprika, lemon juice and onion. Refrigerate.
In a large bowl, combine the spinach, strawberries and almonds. Pour
dressing over salad. Toss and refrigerate 15 minutes before serving.

Cucumber, Cilantro, Quinoa Tabbouleh
Serves 2
Ingredients - Allergies: SF, GF, DF, EF, NF, V
• 1/2 cup cooked quinoa mixed with 1 tbsp. sesame seeds
• 1/2 cup chopped tomato and green pepper
• 1 cup chopped cucumber
• 1/2 cup chopped cilantro Dressing:
• 1 tbsp. olive oil or avocado oil
• 1 tbsp. fresh lemon juice
• pinch of black pepper
• pinch of sea salt

Instructions: Mix all ingredients.

Almond, Quinoa, Red Peppers & Arugula Salad
Serves 2

Ingredients - Allergies: SF, GF, DF, EF, NF, V

• 1/2 cup cooked quinoa mixed with 1 tbsp. pumpkin seeds
• 1/2 cup chopped almonds
• 1 cup chopped arugula
• 1/2 cup sliced red peppers Dressing:
• 1 tbsp. olive oil or cumin oil
• 1 tbsp. fresh lemon juice
• pinch of black pepper
• pinch of sea salt

Instructions: Mix all ingredients.

Asparagus, Quinoa & Red Peppers Salad
Serves 2

Ingredients - Allergies: SF, GF, DF, EF, NF, V

• 1/2 cup cooked quinoa mixed with 1 tbsp. sunflower seeds
• 1 cup sliced red peppers
• 1 cup grilled asparagus
• Garnish with lime and parsley
Dressing:
• 1 tbsp. olive oil or avocado oil
• 1 tbsp. fresh lemon juice
• pinch of black pepper
• pinch of sea salt

Instructions: Mix all ingredients.

Chickpeas, Quinoa, Cucumber & Tomato Salad
Serves 2

Ingredients - Allergies: SF, GF, DF, EF, NF, V

• 1/2 cup cooked quinoa mixed with 1 tbsp. sesame seeds
• 1/2 cup cooked chickpeas
• 1 cup chopped cucumber and green onions
• 1/2 cup chopped tomato Dressing:
• 1 tbsp. olive oil or avocado oil
• 1 tbsp. fresh lemon juice
• pinch of black pepper
• pinch of sea salt

Instructions: Mix all ingredients.

Quinoa Salad

Ingredients - Allergies: SF, GF, EF

For the salad • 1/2 cup cooked quinoa
• 1/2 cup frozen green peas
• 1/4 cup low-fat feta cheese
• 4 oz. pork, cubed
• 1/8 cup freshly chopped basil and cilantro
• 1/8 cup almonds, pulsed in a food processor until crushed For the
dressing
• 1/8 cup lemon juice (1 juicy lemon)
• 1/8 cup olive oil or cumin oil • 1/8 tsp. salt (more to taste)

Instructions
Bring a pot of water to boil and then lower the heat. Add the peas
and cook covered until bright green. In the meantime, brown pork
in a skillet. Toss the quinoa with the pork, peas, feta, herbs, and
almonds.
Puree all the dressing ingredients in the food processor. Toss the
dressing with the salad ingredients. Season generously with salt and
pepper. Serve tossed with fresh baby spinach.
Cauliflower & Eggs Salad

Ingredients - Allergies: SF, GF, NF
• 1 cup chopped Cauliflower
• 2 hardboiled eggs - chopped,
• 2 oz. shredded cheddar cheese, low-fat
• 1/2 red onion, celery,
• 1 dill pickles,
• 1 tbsp. yellow mustard.

Mix all ingredients.

Greek Cucumber Salad

Ingredients - Allergies: SF, GF, EF, NF

• 2 cucumbers, sliced
• 1 teaspoon salt
• 2 tbsp. lemon juice
• 1/4 tsp. paprika
• 1/4 tsp. white pepper
• 1/2 clove garlic, minced
• 2 fresh green onions, diced
• 1 cup thick Greek Yogurt • 1/4 tsp. paprika Instructions
Slice cucumbers thinly, sprinkle with salt and mix. Set
aside for one hour. Mix lemon juice, water, garlic, paprika and white
pepper, and set aside. Squeeze liquid from cucumber slices a few at a
time, and place slices in the bowl. Discard liquid. Add lemon juice
mixture, green onions, and yogurt. Mix and sprinkle additional
paprika or dill over top. Chill for 1-2 hours.
Mediterranean Salad

Ingredients - Allergies: SF, GF, DF, EF, V, NF

• 1 small head romaine lettuce, torn
• 1 tomato, diced
• 1 small cucumber, sliced
• 1/2 green bell pepper, sliced
• 1/2 small onion, cut into rings
• 3 radishes, thinly sliced
• 1/4 cup flat leaf parsley, chopped
• 1/4 cup olive oil or avocado oil
• 2 tbsp. lemon juice
• 1 garlic clove, minced
• Salt & pepper
• 1 tsp. fresh mint, minced
Instructions
Combine lettuce, tomatoes, cucumber, pepper, onion, radishes
& parsley in a salad bowl. Whisk together olive oil, lemon juice,
garlic, salt, pepper & mint. Pour over salad & toss to coat.
Pomegranate Avocado salad

Ingredients - Allergies: SF, GF, DF, EF, V
• 2 cups mixed greens, spinach, arugula, red leaf lettuce • 1 ripe
avocado, cut into 1/2-inch pieces • 1 cup pomegranate seeds
• 1/2 cup pecan
• 1/2 cup blackberries
• 1/2 cup cherry tomatoes
• Olive oil, salt, lemon juice
Instructions
Combine greens, pecan, cut avocado, tomatoes, pomegranates and
blackberries in a salad bowl. Whisk together salt, olive oil and lemon
juice and pour over salad.
Roasted Beet Salad

Instructions - Allergies: SF, GF, DF, EF, V, NF
Toss 3 beets cut in half in a baking dish with olive oil, salt and pepper. Cover
and roast at 425 degrees F until tender; let cool, then rub off the skins. Toss with
any juices from the baking dish, capers, chopped pickles, a dash each of hot
sauce, and chopped parsley or dill.

Apple Coleslaw

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 2 cups chopped cabbage (various color)
• 1 tart apple chopped
• 1 celery, chopped
• 1 red pepper chopped
• 4 tsp. olive oil or avocado oil • juice of 1 lemon
• 1 Tbs. lucuma powder (optional) • dash sea salt

Instructions Toss the cabbage, apple, celery, and pepper together in a
large bowl. In a smaller bowl, whisk remaining ingredients. Drizzle
over coleslaw and toss to coat.
Appetizers

Hummus

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 1/2 cup cooked chickpeas (garbanzo beans) • 1/2 small lemon
•2 Tbsp. tahini • Half of a garlic clove, minced
• 1 tbsp. olive oil or cumin oil, plus more for serving
• 1/2 tsp. salt
• 1/4 tsp. ground cumin
• 2 to 3 tbsp. water
• Dash of ground paprika for serving
Instructions
Combine tahini and lemon juice and blend for 1 minute. Add the olive oil,
minced garlic, cumin and the salt to tahini and lemon mixture. Process for 30
seconds, scrape sides and then process 30 seconds more.
Add half of the chickpeas to the food processor and process for 1 minute. Scrape
sides, add remaining chickpeas and process for 1 to 2 minutes.
Transfer the hummus into a bowl then drizzle about 1 tbsp. of olive oil over the
top and sprinkle with paprika.
Guacamole
Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 2 ripe avocados
• 2 tbsp. freshly squeezed lemon juice (1 lemon) • 4 dashes hot pepper sauce
• 1/4 cup diced onion
• 1 garlic clove, minced
• 1/2 tsp. salt
• 1/2 tsp. ground black pepper
• 1 small tomato, seeded, and small-diced Instructions
Cut the avocados in half, remove the pits, and scoop the flesh out. Immediately
add the lemon juice, hot pepper sauce, garlic, onion, salt, and pepper and toss
well. Dice avocados. Add the tomatoes. Mix well and taste for salt and pepper.
Baba Ghanoush

Ingredients - Allergies: SF, GF, DF, EF, V, NF

• 1 eggplant
• 1/4 cup tahini, plus more as needed
• 1 garlic clove, minced • 1/8 cup fresh lemon juice, plus more as needed • 1
pinch ground cumin
• salt, to taste
• 1 tbsp. extra-virgin olive oil or avocado oil • 1 tbsp. chopped flat-leaf parsley
• 1/4 cup brine-cured black olives, such as Kalamata Instructions: Grill eggplant
for 10 to 15 minutes. Heat the oven (375 F).
Put the eggplant to a baking sheet and bake 15-20 minutes or until very soft.
Remove from the oven, let cool, and peel off and discard the skin. Put the
eggplant flesh in a bowl. Using a fork, mash the eggplant to a paste.
Add the 1/4 cup tahini, garlic, cumin, 1/4 cup lemon juice and mix well. Season
with salt to taste. Transfer the mixture to a serving bowl and spread with the
back of a spoon to form a shallow well. Drizzle the olive oil over the top and
sprinkle with the parsley.
Serve at room temperature.
Espinacase la Catalana

Ingredients - Allergies: SF, GF, DF, EF, V
• 1 cup spinach
• 1 cloves garlic
• 2 tbsp cashews
• olive oil or avocado oil Instructions
Wash the spinach and trim off the stems. Steam the spinach for few minutes.
Peel and slice the garlic. Pour a few tablespoons of olive oil and cover the
bottom of a frying pan. Heat pan on medium and sauté garlic for 1-2 minutes.
Add the cashews to the pan and continue to sauté for 1 minute. Add the spinach
and mix well, coating with oil. Salt to taste.
Tapenade
Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 1/4 pound olives with pit removed
• 2 anchovy fillets, rinsed
• 1 small clove garlic, minced
• 2 tbsp. capers
• 2 fresh basil leaves
• 1 tbsp. freshly squeezed lemon juice
• 1 tbsp. extra-virgin olive oil or cumin oil Instructions
Rinse the olives in cool water. Place all ingredients in the bowl of a food
processor. Process to combine, until it becomes a coarse paste. Transfer to a
bowl and serve.

Red Pepper Dip
Ingredients - Allergies: SF, GF, EF, NF
• 1/2 pound red peppers
• 1/2 cup farmers’ cheese
• 1 Tbsp. virgin olive oil or avocado oil • 1/2 tbsp minced garlic
• Lemon juice, salt, basil, oregano, red pepper flakes to taste.
Instructions

Roast the peppers. Cover them and cool for about 15 minutes. Peel the
peppers and remove the seeds and stems. Chop the peppers.
Transfer the peppers and garlic to a food processor and process until
smooth. Add the farmers’ cheese and garlic and process until smooth.
With the machine running, add olive oil and lemon juice. Add the
basil, oregano, red pepper flakes, and 1/8 tsp. salt, and process until
smooth. Adjust the seasoning, to taste. Pour to a bowl and refrigerate.
Roasted Garlic

Instructions - Allergies: SF, GF, DF, EF, V, NF

Heat the oven to 350 F.

Rub olive oil into the top of each garlic head and place it cut side
down on a foil-lined baking sheet. Bake until the cloves turn golden.
Remove from the oven and let cool. Squeeze each head of garlic to
expel the cloves into a bowl. Mash into a paste.
Eggplant and Yogurt

Instructions - Allergies: SF, GF, EF, NF

Mix 1/2 pound chopped eggplant, 1 unpeeled shallot and 1 unpeeled

garlic cloves with 1/8 cup olive oil, salt and pepper on a baking sheet.
Roast at 400 degrees for half an hour. Cool and squeeze the shallots
and garlic from their skins and chop. Mix with the eggplant, almond,
1/2 cup plain yogurt, dill and salt and pepper.
Caponata

Ingredients - Allergies: SF, GF, DF

• Coconut oil • 1 large eggplants, cut into large chunks • 1 tsp. dried oregano
• Sea salt • Freshly ground black pepper • 1 small onion, peeled and finely
chopped • 1 clove garlic, peeled and finely sliced • 1 small bunch fresh flat-leaf
parsley, leaves picked and stalks finely chopped • 1 tbsp. salted capers, rinsed,
soaked and drained • 1 handful green olives, stones removed • 2 tbsp. lemon
juice
• 2 large ripe tomatoes, roughly chopped • coconut oil
• 2 tbsp. slivered almonds, lightly toasted, optional Instructions

Heat coconut oil in a pan and add eggplant, oregano and salt. Cook on a high
heat for around 4 or 5 minutes. Add the onion, garlic and parsley stalks and
continue cooking for another few minutes. Add drained capers and the olives
and lemon juice. When all the juice has evaporated, add the tomatoes and
simmer until tender.
Season with salt and olive oil to taste before serving. Sprinkle with almonds.
Soups
Cream of Broccoli Soup

Ingredients - Allergies: SF, GF, EF, NF
• 1 pound broccoli, fresh
• 1 cup water
• 1/4 tsp. salt, pepper to taste
• 1/4 cup tapioca flour, mixed with 1 cup cold water
• 1/4 cup coconut cream • 1/4 cup low-fat farmers’ cheese Steam or
boil broccoli until it gets tender.
Put 1 cup of water and coconut cream in top of double boiler.
Add salt, cheese and pepper. Heat until cheese gets melted.
Add broccoli. Mix water and tapioca flour in a small bowl.
Stir tapioca mixture into cheese mixture in double boiler and heat
until soup thickens.

Lentil Soup

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 tbsp. olive oil or avocado oil
• 1/2 cup finely chopped onion
• 1/4 cup chopped carrot
• 1/4 cup chopped celery
• 1 teaspoons salt
• 1/2 pound lentils
• 1/2 cup chopped tomatoes
• 1 quart chicken or vegetable broth
• 1/4 tsp. ground coriander & toasted cumin
Instructions
Place the olive oil into a large Dutch oven. Set over medium heat.
Once hot, add the celery, onion, carrot and salt and do until the onions
are translucent. Add the lentils, tomatoes, cumin, broth and coriander
and stir to combine. Increase the heat and bring just to a boil. Reduce
the heat, cover and simmer at a low until the lentils are tender
(approx. 35 to 40 minutes). Puree with a bender to your preferred
consistency (optional). Serve immediately.
Cold Cucumber

Avocado Soup

Ingredients -

Allergies: SF, GF, EF, NF

• 1 cucumber peeled, seeded and cut into

2-inch chunks
• 1 avocado, peeled
• 1 chopped scallions
• 1 cup chicken broth
• 1/3 cup Greek low-fat yogurt
• 1 tbsp. lemon juice
• 1/4 tsp. ground pepper, or to taste
Garnish:
• Chopped chives, dill, mint, scallions or

cucumber
Instructions
Combine the cucumber, avocado and scallions in a blender. Pulse
until chopped.
Add yogurt, broth and lemon juice and continue until smooth.
Season with pepper and salt to taste and chill for 4 hours.
Taste for seasoning and garnish.

Bouillabaisse

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1 pound of 3 different kinds of fish fillets

• 1/4 cup Coconut oil • 1 pounds of Oysters, clams, or mussels
• 1/3 cup cooked shrimp, crab, or lobster meat, or rock lobster tails
• 1/3 cup thinly sliced onions
• 1 Shallot or the white parts of 1 leek, thinly sliced • 1 cloves garlic,
crushed • 1 small tomato, chopped • 1/2 sweet red pepper, chopped
• 2 stalks celery, thinly sliced
• 1-inch slice of fennel or 1/2 tsp. of fennel seed
• 1 sprigs fresh thyme or 1/4 tsp. dried thyme
• 1 bay leaf • 1 whole cloves • Zest of half an orange • 1/4 tsp. saffron
• 1 teaspoons salt • 1/4 tsp. ground black pepper
• 1/3 cup clam juice or fish broth
• 1 Tbps lemon juice • 1/3 cup white wine Instructions

In a large saucepan heat 1/8 cup of the coconut oil. When it is hot, add
onions and shallots (or leeks). Sauté for a minute. Add crushed garlic,
and sweet red pepper. Add celery, tomato, and fennel. Stir the
vegetables until well coated. Add another 1/8 cup of coconut oil, bay
leaf, thyme, cloves and the orange zest. Cook until the onion is
golden. Cut fish fillets into 2-inch pieces. Add 1 cup of water and the
pieces of fish to the vegetable mixture. Bring to a boil, then reduce
heat and let it simmer, uncovered, for about 10 minutes. Add clams,
oysters or mussels (optional) and crabmeat, shrimp or lobster tails, cut
into pieces. Add salt, saffron and pepper. Add lemon juice, clam juice,
and white wine. Bring to a simmer again and cook for 5 minutes
longer.
Gaspacho

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 1/4 cup of flax seeds meal
• 1 pound tomatoes, diced • 1 red pepper or 1 green pepper, diced
• 1 small cucumber, peeled and diced
• 1 cloves of garlic, peeled and crushed
• ¼ cup extra virgin olive oil or cumin oil
• 1 tbsp. lemon juice • Salt, to taste Instructions
Mix the peppers, tomatoes and cucumber with the crushed garlic and
olive oil in the bowl of a blender. Add flax meal to the mixture. Blend
until smooth. Add salt and lemon juice to taste and stir well.
Refrigerate. Serve with black olives, hard-boiled egg, cilantro, mint or
parsley.

Italian Beef Soup

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1/3 pound minced beef
• 1 clove garlic, minced
• 1 cups beef broth
• 1 large tomato
• 1/2 cup sliced carrots
• 1/2 cup cooked beans
• 1 small zucchini, cubed
• 1 cups spinach - rinsed and torn
• 1/8 tsp. black pepper
• 1/8 tsp. salt Brown beef with garlic in a stockpot. Stir in broth, carrots and
tomatoes. Season with salt and pepper. Reduce heat, cover, and simmer for 15
minutes.
Stir in beans with liquid and zucchini. Cover, and simmer
until zucchini is tender. Remove from heat, add spinach and cover. Serve after 5
minutes.
Creamy roasted mushroom

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 1/2 pound Portobello mushrooms, cut into 1inch pieces • 1/4 pound shiitake
mushrooms, stemmed
• 2 tbsp. olive oil or avocado oil • 1 cups vegetable broth
• 1 tbsp. coconut oil
• 1/2 onion, chopped
• 1 garlic cloves, minced
• 1 tbsp. arrowroot flour
• 1/4 cup coconut cream
• 1/4 tsp. chopped thyme
Instructions
Heat oven to 400°F. Line one large baking sheets with foil. Spread mushrooms
and drizzle some olive oil on them. Season with salt and pepper and toss. Cover
with foil and bake them for half an hour. Uncover and continue baking 15
minutes more. Cool slightly. Mix one half of the mushrooms with one can of
broth in a blender. Set aside.
Melt coconut oil in a large pot over high heat. Add onion and garlic and sauté
until onion is translucent. Add flour and stir 2 minutes. Add cream, broth, and
thyme. Stir in remaining cooked mushrooms and mushroom puree. Simmer over
low heat until thickened (approx. 10 minutes). Season to taste with salt and
pepper.
Black Bean Soup

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 Tbsp. cup Coconut Oil
• 1/4 cup Onion, Diced
• 1/4 cup Carrots, Diced
• 1/4 cup Green Bell Pepper, Diced
• 1 cup beef broth
• 1 pound cooked Black Beans
• 1 tbsp. lemon juice
• 1 teaspoons chopped Garlic
• 1 teaspoons Salt
• 1/4 tsp. Black Pepper, Ground
• 1 teaspoons Chili Powder
• 4 oz. pork
• 1 tbsp. tapioca flour
• 2 tbsp. Water Instructions

Place coconut oil, onion, carrot, and bell pepper in a stock pot. Cook
the veggies until tender. Bring broth to a boil. Add cooked beans,
broth and the remaining ingredients (except tapioca flour and 2 tbsp.
water) to the vegetables. Bring that mixture to a simmer and cook
approximately 15 minutes. Puree 1 quart of the soup in a blender and
put back into the pot. Combine the tapioca flour and 2 tbsp. water in a
separate bowl. Add the tapioca flour mixture to the bean soup and
bring to a boil for 1 minute.
Squash soup

Ingredients - Allergies: SF, GF, DF, EF, V, NF

• 1 small squash • 1 carrot, chopped • 1/2 onion (diced) • 1/2 cup

coconut milk • 1/4 cup water • 1 tbsp. olive oil or avocado oil • Salt
• Pepper • Cinnamon • Turmeric Instructions

Cut the squash and spoon out the seeds. Cut it into large pieces and
place on a baking sheet. Sprinkle with salt, olive oil, and pepper and
bake at 375 degrees F until soft (approx. 1 hour). Let cool.

In the meantime, sauté the onions in olive oil (put it in a soup pot).
Add the carrots. Add 1/4 cup coconut milk and 1/4 cup water after
few minutes and let simmer. Scoop the squash out of its skin. Add it
to the soup pot. Stir to combine the ingredients and let simmer a few
minutes. Add more milk or water if needed. Season to taste with the
salt, pepper and spices. Blend until smooth and creamy.

Sprinkle it with toasted pumpkin seeds.

Kale White Bean Pork Soup

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1 tbsp. each extra-virgin olive oil and coconut oil
• 1 tbsp. chili powder • 1/2 tbsp. jalapeno hot sauce
• 1/2 pound bone-in pork chops
• Salt • 2 stalks celery, chopped
• 1 small white onion, chopped
• 1 cloves garlic, chopped • 1 cup chicken broth
• 1 cups diced tomatoes
• 1/2 cup cooked white beans
• 2 cups packed Kale Instructions

Preheat the broiler. Whisk hot sauce, 1 tbsp. olive oil and a pinch of chili powder
in a bowl. Season the pork chops with 1/2 tsp. salt. Rub chops with the spice
mixture on both sides and place them on a rack set over a baking sheet. Set
aside.
Heat 1 tbsp. coconut oil in a large pot over high heat. Add the celery, garlic,
onion and the remaining chili powder. Cook until onions are translucent, stirring
(approx. 8 minutes).
Add tomatoes and the chicken broth to the pot. Cook and stir occasionally until
reduced by about one-third (approx. 7 minutes). Add the kale and the beans.
Reduce the heat to medium, cover and cook until the kale is tender (approx. 7
minutes). Add up to 1/2 cup water if the mixture looks dry and season with salt.
In the meantime, broil the pork until browned (approx. 4 to 6 minutes). Flip and
broil until cooked through. Serve with the kale and beans.

Avgolemono – Greek lemon chicken soup

Ingredients - Allergies: SF, GF, DF, EF, NF

• 2 cups chicken broth • 1/4 cup uncooked quinoa
• salt and pepper • 2 eggs • 2 tbsp. lemon juice • Handful fresh dill
(chopped) • shredded roasted chicken (optional) Bring the broth to a
boil in a saucepan. Add the quinoa and cook until tender. Season with
the salt and pepper. Reduce heat to low and let simmer. In a separate
bowl, whisk lemon juice and the eggs until smooth. Add about 1 cup
of the hot broth into the egg/lemon mixture and whisk to combine.
Add the mixture back to the saucepan. Stir until the soup becomes
opaque and thickens. Add dill, salt and pepper. Optionally add
chicken and serve.
Egg-Drop Soup

Ingredients - Allergies: SF, GF, DF, NF
• 2 cups quarts chicken broth
• 1 tbsps. Tapioca flour, mixed in 1/4 cup cold water
• 2 eggs, slightly beaten with a fork
• 2 scallions, chopped, including green ends

Instructions

Bring broth to a boil. Slowly pour in the tapioca flour mixture
while stirring the broth. The broth should thicken. Reduce heat
and let it simmer. Mix in the eggs very slowly while stirring. As soon
as the last drop of egg is in, turn off the heat. Serve with chopped
scallions on top.
Creamy Tomato Basil Soup

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 2 tomatoes - peeled, seeded and diced
• 2 cups tomato juice*
• 5 leaves fresh basil
• 1/2 cup coconut cream
• salt to taste
• ground black pepper to taste Instructions
Combine tomatoes and tomato juice in stock pot. Simmer 30 minutes.
Puree mixture with basil leaves in a processor. Put back in a stock pot
and add coconut cream. Add salt and pepper to taste.
Minestrone

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1 tbsp. coconut oil
• 1 cloves garlic, chopped
• 1/2 onions, chopped
• 1/2 cups chopped celery
• 2 carrots, sliced
• 1 cup chicken broth
• 1/2 cups water
• 1 cup tomato sauce
• 1/2 oz. red wine (optional)
• 1/2 cup cooked kidney beans
• 1/2 cups green beans
• 1/2 cups baby spinach, rinsed
• 1 small zucchinis, quartered and sliced
• 1/2 tbsp. chopped oregano
• 1 tbsp. chopped basil
• salt and pepper to taste
• 1/2 tbsp. olive oil or cumin oil Instructions

Heat coconut oil over medium heat in a stock pot, and sauté garlic for
few minutes. Add onion and sauté for few more minutes. Add celery
and carrots and sauté for 2 minutes.
Add chicken broth, tomato sauce and water and bring to boil, stirring
frequently. Add red wine at this point. Reduce heat to low and add
kidney beans, zucchini, green beans, spinach leaves, oregano, basil,
salt and pepper. Simmer for 30 to 40 minutes.
Grilled Meats & Salad

Chicken and Large Fiber Loaded Salad with Italian Dressing
Allergies: SF, GF, EF, NF
• 2 6oz. pieces of Chicken (or turkey), skinless, boneless grilled or prepared in
the skillet.
• Large mixed spinach and lettuce salad with Italian Dressing and half a tsp of
mustard. Salad can be as large as you want, but use half a cup of the dressing.

Salmon with Large Fiber Loaded Salad with Italian Dressing
Allergies: SF, GF, DF, EF, NF
• 2 Salmon steaks grilled or prepared in the skillet.
• Large mixed spinach and lettuce salad with “Italian Dressing” and some thyme
sprinkled on top of it. Salad can be as large as you want, but use the prescribed
amount of the dressing.

Ground Beef Patty with Large Fiber Loaded Salad with Yogurt
Dressing
Allergies: SF, GF, EF, NF
• 2 5oz. lean ground beef patty grilled or prepared in the skillet.
• Large mixed spinach and shredded cabbage salad with Yogurt Dressing. Salad
can be as large as you want, but use half a cup of a dressing.
Lean Pork with Fiber Loaded Salad with Yogurt Dressing
Allergies: SF, GF, EF, NF
• 2 5oz. lean Pork Tenderloin pieces grilled or prepared in the skillet.
• Large mixed spinach and shredded cabbage salad with Yogurt Dressing and
half a tsp of mustard. Salad can be as large as you want, but use half a cup of the
dressing.

Caribbean Chicken salad

Ingredients - Allergies: SF, GF, DF, EF, NF

2 boneless skinless chicken breasts Marinade
1/2 cup fish sauce
2 tomatoes (seeded and chopped)
1/2 cup chopped onion
2 tsps. jalapeno chilies (minced)
2 tsps. chopped cilantro fresh

Lucuma powder Lime Dressing:
1/4 cup mustard
1/4 cup lucuma powder
1 tbsp coconut oil
1 1/2 tbsps. lemon juice
1 1/2 tsps. lime juice
3/4 lb mixed greens

Instructions

Blend all the marinade ingredients in a small bowl with a hand blender. Cover
and chill. Marinate the chicken for at least two hours in the fridge. Grill the
chicken for few minutes per side or until done.
Serve the greens into 2 large salad bowls.
Slice the chicken into thin strips. Divide among bowls.
Pour the dressing aside and serve with the salads.
Herb Crusted Salmon
Allergies: SF, GF, DF, EF, NF
Rub some tarragon, chives and parsley over 2 salmon steaks and add some salt
and pepper. Heat the pan with 1 tsp of coconut oil to medium high and place the
salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4
minutes. Turn the fish over and cook until it feels firm to the touch. Salmon is
done when it flakes easily with a fork. Serve with a wedge of lemon.
• Large mixed spinach and lettuce salad with “Italian Dressing” and some thyme
sprinkled on top of it. Salad can be as large as you want, but use the prescribed
amount of the dressing.
Tuna with Large Fiber Loaded Salad with Italian Dressing
Allergies: SF, GF, DF, EF, NF
• 2 6oz. can of Tuna, drained.
• Large mixed spinach and green onion salad with Italian Dressing and half a tsp
of mustard. Salad can be as large as you want, but use only the prescribed
amount of dressing. You may use fish sauce instead of salt.

Stews, Chilies and Curries
Vegetarian Chili

Ingredients - Allergies: SF, GF, DF, EF, V, NF
1 tbsp. coconut oil
1/2 cup chopped onions
1/2 cup chopped carrots
1 cloves garlic, minced
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
1/4 cup chopped celery
1/2 tbsp. chili powder
1/2 cups chopped mushrooms
1 cup chopped tomatoes
1 cups cooked kidney beans
1/2 tbsp. ground cumin
1/2 teaspoons oregano
1/2 teaspoons crushed basil leaves Instructions
Heat coconut oil in a large saucepan and add onions, carrots and
garlic; sauté until tender. Stir in green pepper, red pepper, celery and
chili powder.
Cook, stirring often, until vegetables are tender, about 6 minutes.
To the vegetables add mushrooms; cook 4 minutes. Stir in tomatoes,
kidney beans, corn, cumin, oregano and basil. Bring to a boil. Reduce
heat to medium. Cover and simmer for 20 minutes, stirring
occasionally.

Lentil Stew
Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 cup dry lentils
• 2 cups chicken broth
• 1 tomato
• 1/4 cup chopped carrot
• 1/4 cup chopped onion + 1/4 cup chopped celery (optional) • few sprigs of
parsley and basil + 1 garlic clove (minced) • 1/2 pound of cubed lean pork or
beef + pepper to taste You can eat a salad of your choice with this stew.
Braised Green Peas with Beef

Ingredients - Allergies: SF, GF, DF, EF, NF
• 2 cups fresh or frozen green peas
• 1 onion, finely chopped
• 2 cloves of garlic, thinly sliced and 1/2 inch of peeled/sliced fresh ginger (if
you like)
• 1/2 tsp. red pepper flakes, or to taste
• 1 tomato, roughly chopped
• 2 chopped carrots
• 2 tbsp. coconut oil
• 1 cup chicken broth
• 10 oz. cubed beef
• Salt and freshly ground black pepper
Heat the coconut oil in a skillet over medium heat. Sauté the onion, garlic and
ginger until they are soft. Add the red pepper, carrot, and tomatoes and sauté
until the tomato begins to soften. Add in the green peas. Add cubed lean beef.
Add in the broth and simmer over medium heat. Cover and cook until the peas
are tender. Season to taste with salt and pepper.
White Chicken Chili

Ingredients - Allergies: SF, GF, DF, EF, NF
• 2 large boneless, skinless chicken breasts
• 1 green bell peppers
• 1/2 yellow onion
• 1/2 jalapeno
• 1/4 cup diced green chilies (optional)
• 1/4 cup of spring onions
• 1 tbsp. coconut oil
• 1/2 cup cooked white beans
• 2 cups chicken or vegetable broth
• 1/2 tsp. ground cumin
• 1/8 tsp. cayenne pepper
• salt to taste

Instructions

Bring a pot of water to boil. Add the chicken breasts and cook until
cooked through. Drain water and allow chicken to cool. When cool,
shred and set aside.
Dice the bell peppers, jalapeno and onion. Melt the coconut oil in a
pot over high heat. Add the peppers and onions and sauté until soft,
approx. 8-10 minutes.
Add the broth, beans, chicken and spices to the pot. Stir and bring to a
low boil. Cover and simmer for 25-30 minutes.
Simmer for 10 more minutes and stir occasionally. Remove from heat.
Let stand for 10 minutes to thicken. Top with cilantro.

Kale Pork

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1 tbsp. coconut oil
• 1/2 pound pork tenderloin, trimmed and cut into 1-inch pieces • 1/4 tsp. salt
• 1/2 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoons paprika
• 1/8 tsp. crushed red pepper (optional) • 1/2 cup white wine
• 2 plump tomatoes, chopped
• 2 cups chicken broth
• 1/2 bunch kale, chopped
• 1 cups cooked white beans

Instructions
Heat oil in a pot over medium heat. Add pork, season with salt and cook until
no longer pink. Transfer to a plate and leave juices in the pot.
Add onion to the pot and cook until turns translucent. Add paprika, garlic and
crushed red pepper and cook about 30 seconds. Add tomatoes and wine, increase
heat and stir to scrape up any browned bits. Add broth. Bring to a boil.
Add kale and stir until it wilts. Lower the heat and simmer, until the kale is
tender. Stir in beans, pork and pork juices. Simmer for 2 more minutes.
30-Minute Squash Cauliflower and Green Peppers Coconut
Curry

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• Curry Paste • 1 cups peeled, chopped squash • 1 cup thick coconut milk • 1
tbsp. coconut oil
• 1 tbsp. lucuma powder
• 1 pound tomatoes • 1/2 cup brown rice, uncooked • 1/2 cup chopped
Cauliflower • 1/2 cup chopped Green Peppers • Cilantro for topping
Instructions
Cook brown rice. Set aside.
Make Curry Paste. Pour the coconut milk into the skillet and mix the curry and
lucuma powder into the coconut milk. Add the cauliflower, squash, and green
peppers. Cover and simmer until squash is tender. Remove from heat and let
stand for 10 minutes. The sauce will thicken.
Serve the curry with chopped cilantro.
Crockpot Red Curry Lamb

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1/2 pounds cubed lamb meat
• Curry Paste *
• 1/2 cups tomato paste
• 1 tsp. salt
• 1/4 cup coconut milk or cream
Instructions
Make the Curry Paste. Add lamb and the curry paste in a crockpot.
Pour half a cup of tomato paste over the lamb. Add 1/4 cups of water
to the crockpot. Stir, cover and cook on high for 2 hours or low for 4-
5 hours. Taste and season with salt.
Stir in the coconut milk and sprinkle with cilantro before serving.
Easy Lentil Dhal

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 1 cup lentils
• 1 cup of water • Curry Paste *
• 1/4 cup coconut milk
• 1/4 cup water
• 1/4 teaspoons salt + 1/8 tsp. black pepper • lime juice • Cilantro
and spring onions for garnish
Instructions
Bring the water to a boil in a large pot. Add lentils and cook
uncovered for 10 minutes, stirring frequently. Remove from heat. Stir
in remaining ingredients. Season with salt and herbs for garnish.
Gumbo

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1/4 pound medium shrimp peeled
• 1/4 pound skinless, boneless chicken breasts, cut bite size • 1 Tbsp. coconut oil
• 1 Tbsp. almond flour • 1/2 cups chopped onions
• 1/4 cup chopped celery
• 1/4 cup chopped green pepper
• 1/4 tsp. ground cumin
• 1/4 tbsp. minced fresh garlic
• 1/4 tsp. fresh thyme chopped
• 1/8 tsp. red pepper
• 1 cup chicken broth
• 1/2 cups diced tomatoes
• 1/2 cups sliced okra • 1/4 cup fresh parsley chopped
• 1 bay leaf
• 1/4 tsp. hot sauce

Instructions

Sauté' chicken on high heat until brown in a large pot. Remove and set aside.
Chop onions, celery, and green pepper and set aside.
Place oil and flour in pot. Stir well and brown to make a roux. When roux is
done add chopped vegetables. Sauté on low heat for 10 minutes.
Slowly add chicken broth stirring constantly.
Add chicken and all other ingredients except the okra, shrimp and parsley, which
will be saved for the end.
Cover and simmer on low for half an hour. Remove lid and cook for half an hour
more, stirring occasionally.
Add shrimp, okra and parsley. Continue to cook on low heat uncovered for 15
minutes.
Chickpea Curry

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• Curry Paste • 2 cups cooked chickpeas
• 1/2 cup chopped cilantro Instructions
Make Curry Paste. Mix in chickpeas and their liquid. Continue to
cook and stir until all ingredients are well blended. Remove from heat.
Stir in cilantro just before serving, reserving 1 tbsp. for garnish.

Red Curry Chicken

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 cup cubed chicken meat
• Curry Paste
• 2/3 cups tomato paste
• 2 Tbsp. coconut milk or cream
• Cilantro for garnishing
Instructions
Make Curry Paste. Add the tomato paste; stir and simmer until
smooth. Add the chicken and the cream. Stir to combine. Simmer for
20 minutes. Serve with cilantro.
Braised Green Beans with Pork

Ingredients - Allergies: SF, GF, DF, EF, NF
• 2 cups fresh or frozen green beans • 1 onion, finely chopped
• 2 cloves of garlic, thinly sliced
• 1/2 inch of peeled/sliced fresh ginger
• 1/2 tsp. red pepper flakes, or to taste
• 2 tomatoes, roughly chopped
• 2 tbsp. coconut oil
• 1 cup chicken broth
• Salt and ground black pepper
• 1/4 lemon, cut into wedges, to serve
• 10 oz. lean pork Instructions
Cut each bean in half. Heat the coconut oil in a skillet over medium heat. Sauté
the onion, garlic and ginger over medium heat until they are soft. Add the red
pepper and tomatoes and sauté until the tomato begins to break down. Stir in the
green beans. Add cubed lean pork. Add broth and bring to a simmer over
medium heat. Cover and cook for so long that the beans get tender. Season to
taste with salt and pepper. Serve with wedge of lemon on the side.

Ratatouille

Ingredients - Allergies: SF, GF, DF, EF, V, NF

• 1 large eggplants • 2 small zucchinis • 1 medium onions
• 1 red or green peppers
• 2 large tomatoes
• 1 cloves garlic, crushed
• 2 tbsp. coconut oil
• 1/2 tbsp. fresh basil
• Salt and freshly milled black pepper

Instructions

Cut eggplant and zucchini into 1 inch slices. Then cut each slice in half. Salt
them and leave them for one hour. The salt will draw out the bitterness.
Chop peppers and onions. Skin the tomatoes by boiling them for few minutes.
Then quarter them, take out the seeds and chop the flesh. Fry garlic and the
onions in the coconut oil in a saucepan for a 10 minutes. Add the peppers. Dry
the eggplant and zucchini and add them to the saucepan. Add the basil, salt and
pepper. Stir and simmer for half an hour.
Add the tomato flesh, check the amount of seasoning and cook for an additional
15 minutes with the lid off.
Barbecued Beef

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1/2 cups tomato paste
• 1 Tbsp. lemon juice
• 1/2 tbsp. mustard
• 1/8 tsp. salt
• 1 chopped carrot
• 1/8 tsp. ground black pepper
• 1/4 tsp. minced garlic
• 1 pound boneless chuck roast
Instructions
In a large bowl, combine tomato paste, lemon juice and mustard. Stir
in salt, pepper and garlic.
Place chuck roast and carrot in a slow cooker. Pour tomato mixture
over chuck roast. Cover, and cook on low for 7 to 9 hours.
Remove chuck roast from slow cooker, shred with a fork, and return
to the slow cooker. Stir meat to evenly coat with sauce. Continue
cooking approximately 1 hour.
Beef Tenderloin with Roasted Shallots

Ingredients - Allergies: SF, GF, DF, EF

• 1/2 pound shallots, halved lengthwise and peeled
• 1/2 tbsp. olive oil or avocado oil
• salt and pepper to taste
• 1 cup beef broth
• 1/4 cup red wine
• 1/2 teaspoons tomato paste
• 1 pound beef tenderloin roast, trimmed
• 1/4 tsp. dried thyme
• 1 tbsp. coconut oil
• 1/2 tbsp. almond flour

Instructions

Heat oven to 375 degrees F. Toss shallots with olive oil to coat in a
baking pan and season with salt and pepper. Roast until shallots are
tender, stirring occasionally, about half an hour.
Combine wine and beef broth in a sauce pan and bring to a boil. Cook
over high heat. Volume should be reduced by half. Add in tomato
paste. Set aside.
Pat beef dry and sprinkle with salt and thyme and pepper. Add beef to
pan oiled with coconut oil. Brown on all sides over high heat.
Put pan back to the oven. Roast beef about half an hour for medium
rare. Transfer beef to platter. Cover loosely with foil.
Place pan on stove top and add broth mixture. Bring to boil and stir to
scrape up any browned bits. Transfer to a different saucepan, and
bring to simmer. Mix 1 1/2 tbsp. coconut oil and flour in small bowl
and mix. Whisk into broth, and simmer until sauce thickens. Stir in
roasted shallots. Season with salt and pepper.
Cut beef into 1/2 inch thick slices. Spoon some sauce over.

Chili

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1 tbsp. coconut oil
• 1 onion, chopped
• 1 cloves garlic, minced
• 1/4 pound ground beef
• 1/4 pound beef sirloin, cubed
• 1 cup diced tomatoes
• 1/4 cup strong brewed coffee
• 1/3 cup tomato paste
• 1 cups beef broth
• 1/4 tbsp. cumin seeds
• 1/4 tbsp. unsweetened cocoa powder
• 1/4 tsp. dried oregano
• 1/4 tsp. ground cayenne pepper
• 1/4 tsp. ground coriander
• 1/4 tsp. salt
• 1 1/2 cups cooked kidney beans
• 1 fresh hot chili peppers, chopped Instructions

Heat oil in a saucepan over medium heat. Cook garlic, onions, sirloin
and ground beef in oil until the meat is browned and the onions are
translucent.
Mix in the diced tomatoes, coffee, tomato paste and beef broth.
Season with oregano, cumin, cocoa powder, cayenne pepper,
coriander and salt. Stir in hot chile peppers and 3 cups of the beans.
Reduce heat to low, and simmer for two hours.
Stir in the 3 remaining cups of beans. Simmer for another 30 minutes.
Glazed Meatloaf

Ingredients - Allergies: SF, GF, DF, NF

• 1/4 cup tomato paste
• 1 Tbsp. lemon juice, divided
• 1/2 tsp. mustard powder
• 1 pounds ground beef
• 1/2 cup flax seeds meal • 1/4 cup chopped onion
• 1 egg, beaten
Instructions
Heat oven to 350 degrees F. Combine mustard, tomato paste, 1/2 tbsp.
lemon juice in a small bowl.
Combine onion, ground beef, flax, egg and remaining lemon juice in a
separate larger bowl. And add 1/3 of the tomato paste mixture from
the smaller bowl. Mix all well and place in a loaf pan.
Bake at 350 degrees F for one hour. Drain any excess fat and coat
with remaining tomato paste mixture. Bake for 10 more minutes.
Eggplant Lasagna

Ingredients - Allergies: SF, GF, NF

• 1 large eggplant, peeled and sliced lengthwise into strips • coconut oil
• salt and pepper
Meat Sauce
• 1/2 lbs ground sirloin or 1/2 lbs turkey breast • 1 tbsp. coconut oil
• 1 onion, chopped
• 1 cloves chopped garlic • 1/2 red pepper, chopped
• 8 ounce sliced mushrooms
• 1/2 tbsp. of oregano, basil and thyme each • 1/2 tsp. fennel seed (optional)
• salt and pepper
• 1/2 tsp. red pepper flakes (optional)
• 1 cup chopped spinach
• 2 cups tomato sauce
• 1 cup diced tomatoes
Cheese Mixture
• 1 cup low-fat farmers cheese
• 1 egg
• 1 green onions, chopped
• 1/4 cup shredded low-fat mozzarella cheese (optional) Instructions
Heat oven to 425 degrees.
Oil cookie sheet and arrange eggplant slice. Sprinkle with salt and pepper. Bake
slices 5 minutes on each side. Lower oven temp to 375.
Brown onion, meat and garlic in coconut oil for 5 minutes. Add mushrooms and
red pepper, and cook for 5 minutes. Add tomatoes, spinach and spices and
simmer for 5-10 minutes.
Blend farmers’ cheese, egg and onion mixture. Spread one third of meat sauce in
bottom of a glass pan. Layer one half of eggplant slices and one half farmers’
cheese. Repeat. Add last layer of sauce and then mozzarella on top.
Cover with foil. Bake at 375 degrees for one hour. Remove foil and bake until
cheese is browned. Let it rest 10 minutes before serving.
Stuffed Eggplant
Serves – one half of eggplant per person
Allergies: SF, GF, DF, EF, NF
Rinse the eggplants. Cut off a slice from one end. Make a wide slit and salt
them. Deseed tomatoes. Chop them finely. Cut the onions in thin slices. Chop
the garlic cloves. Place them in a frying pan with coconut oil. Add the tomatoes,
salt parsley, cumin, pepper, hot peppers and ground beef. Sauté for 10 minutes.
Squeeze eggplants, so the bitter juice goes out. Fill the wide slit with the ground
beef mix. Pour the remaining mix over. Heat the oven to 375F in the meantime.
Place eggplants a baking pan. Sprinkle them with olive oil, lemon juice and 1
cup of water. Cover the pan with a foil.
Stuffed Red Peppers with Beef

Ingredients - Allergies: SF, GF, DF, EF, NF

• 3 red bell peppers
• salt to taste
• 1/2 pound ground beef
• 1/4 cup chopped onion
• salt and pepper to taste
• 1 cup chopped tomatoes
• 1/4 cup uncooked brown rice or quinoa
• 1/4 cup water
• 1 cup tomato soup
• water as needed Instructions

Bring a pot of salted water to a boil. Cut the tops off the peppers.
Remove the seeds. Cook peppers in boiling water for 5 minutes and
drain.
Sprinkle salt inside each pepper, and set aside.
In a skillet, sauté onions and beef until beef is browned. Drain off
excess fat. Season with salt and pepper. Stir in rice, tomatoes and 1/2
cup water. Cover, and simmer until rice is tender. Remove from heat.
Stir in the cheese.
Heat the oven to 350 degrees F. Stuff each pepper with the rice and
beef mixture. Place peppers open side up in a baking dish. Combine
tomato soup with just enough water to make the soup a gravy
consistency in a separate bowl. Pour over the peppers.
Bake covered for 25 to 35 minutes.
Superfoods Goulash

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 1/2 cups cauliflower • 1/2 pound ground beef
• 1 small onion, chopped
• salt to taste
• ground black pepper to taste
• garlic to taste
• 1/2 cup cooked kidney beans
• 1/2 cup tomato paste Brown the ground beef and onion in a skillet,
over medium heat. Drain off the fat. Add garlic, salt and pepper to
taste.
Stir in the cauliflower, kidney beans and tomato paste. Cook until
cauliflower is done.
Frijoles Charros

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1/2 pound dry pinto beans
• 1 clove garlic, chopped
• 1/2 tsp. salt
• 1/4 pound pork, diced
• 1/2 onion, chopped & 2 fresh tomatoes, diced • few sliced sliced jalapeno
peppers
• 1/4 cup chopped cilantro
Instructions
Place pinto beans in a slow cooker. Cover with water. Mix in garlic and salt.
Cover, and cook 1 hour on High.
Cook the pork in a skillet over high heat until brown. Drain the fat. Place
onion in the skillet. Cook until tender. Mix in jalapenos and tomatoes. Cook
until heated through. Transfer to the slow cooker and stir into the beans.
Continue cooking for 4 hours on Low. Mix in cilantro about half an hour
before the end of the cook time.
Chicken Cacciatore

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1 pound of chicken thighs, with skin on
• 1 Tbsp. extra virgin olive oil or avocado oil • Salt • 1 small sliced onion
• 1/4 cup red wine
• 1 sliced red or green bell pepper
• 2 ounces sliced cremini mushrooms
• 1 sliced garlic cloves
• 1 cup peeled and chopped tomatoes
• 1/2 tsp. ground black pepper
• 1/2 tsp. dry oregano
• 1/2 tsp. dry thyme
• 1/2 sprig fresh rosemary
• 1/2 tbsp. fresh parsley

Instructions
Pat the chicken on all sides with salt. Heat the olive oil in a skillet on
medium. Brown few chicken pieces skin side down in the pan (don't
overcrowd) for 5 minutes, then turn. Set aside. Make sure you have 1
tbsp. of the rendered fat left.
Add the onions, mushrooms and bell peppers to the pan. Increase the
heat to medium high. Cook until the onions are tender, stirring, about
10 minutes. Add the garlic and cook a minute more.
Add the wine. Scrape up any browned bits and simmer until the wine
is reduced by half. Add the tomatoes, pepper, oregano, thyme and a
tsp. of salt. Simmer uncovered for maybe 5 more minutes. Put the
chicken pieces on top of the tomatoes, skin side up. Lower the heat.
Cover the skillet with the lid slightly ajar.
Cook the chicken on a low simmer. Turning and baste from time to
time. Add rosemary and cook until the meat is tender, about 30 to 40
minutes. Garnish with parsley.
Cabbage Stewed with Meat

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1 pound ground beef
• 1/2 cup beef stock
• 1 small chopped onion
• 1 bay leaf
• 1/8 tsp. pepper
• 1 sliced celery ribs
• 2 cups shredded cabbage
• 1 carrot, sliced
• 1/2 cup tomato paste
• 1/4 tsp. salt

Instructions
Brown ground meat in a pot. Add beef stock, onion, pepper and bay
leaf. Cover and simmer until tender (approx.. 30 minutes). Add celery,
cabbage and carrot.
Cover and simmer until vegetables are tender. Mix in tomato paste
and seasoning blend. Simmer uncovered for 20 minutes.

Beef Stew with Peas and Carrots

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1/2 cup chopped carrots
• 1/8 cup chopped onions
• 1 tbsp. coconut oil • 1 cup green peas
• 1 cups beef stock
• 1/4 tsp. salt
• 1/8 tsp. ground black pepper
• 1/4 tsp. minced garlic
• 1 pound boneless chuck roast

Instructions
Cook the onions in coconut oil on medium until they are tender (few
minutes). Add all other ingredients and stir. Cover and cook on low
heat for 2 hours. Mix almond flour with some cold water, add to the
stew and cook for another minute.
Green Chicken Stew

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 cups broccoli florets
• 1/4 cup chopped celery stalks
• 1/4 cup sliced leeks
• 1 tbsp. coconut oil • 1/2 cups green peas
• 1 cups chicken stock
• 1/4 tsp. salt
• 1/8 tsp. ground black pepper
• 1/4 tsp. minced garlic
• 1 pounds boneless skinless chicken pieces

Instructions
Cook the leeks in coconut oil on medium until they are tender (few
minutes). Add all other ingredients and stir. Cover and cook on low
heat for 1 hour. Mix almond flour with some cold water, add to the
stew and cook for another minute.
Irish Stew

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 small chopped onions
• 1 Tbsp. coconut oil • 1 sprig dried thyme
• 1 pound chopped meat from lamb neck
• 2 chopped carrots
• 1 tbsp. brown rice
• 1 ½ cup chicken stock
• Salt
• Ground black pepper
• 1 bouquet garni (thyme, parsley and bay leaf)
• 1/2 bunch chopped parsley
• 1/2 bunch chives
Instructions
Cook the onions in coconut oil on medium until they are tender. Add
the dried thyme and lamb and stir. Add brown rice, carrots and
chicken stock. Add salt, pepper and bouquet garni. Cover and cook on
low heat for 2 1/2 hours.
Garnish with parsley and chives.

Hungarian Pea Stew

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 & 1/2 cups green peas
• 1 pound cubed pork
• 1 tbsp olive oil or avocado oil • 1 tbsp almond flour • 1 tbsp chopped
parsley
• 1/2 cup water
• 1/4 tsp salt
• 1/2 cup coconut milk
• 1/2 tsp coconut sugar
Instructions
Simmer the pork and green peas in the olive oil over medium heat
until almost tender (approx. 10 minutes) Add salt, chopped parsley,
coconut sugar and almond flour, and cook for another minute.
Add water then milk and stir.
Cook for another 4 minutes over low heat, stirring occasionally.
Chicken Tikka Masala

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 pound chicken pieces, skinless, bone in
• 1 tbsp. toasted paprika
• 1 tbsp. toasted ground cumin
• 1/2 tsp. cayenne pepper
• 1 tbsp. toasted ground coriander seed
• 1 tsp. ground turmeric
• 3 chopped cloves garlic
• 1 tbsp. chopped fresh ginger
• 1/2 cups yogurt
• 1/4 cup lemon juice (4 to 6 lemons)
• 1/4 tsp. sea salt
• 1 tbsp. coconut oil • 1/4 sliced onion
• 1 cups chopped tomatoes
• 1/4 cup chopped cilantro
• 1/4 cup coconut cream
Instructions
Score chicken deeply at 1-inch intervals with a knife. Place chicken in
a large baking dish.
Combine coriander, cumin, paprika, turmeric, and cayenne in a bowl
and mix. Set aside 3 tbsp. of this spice mixture. Combine remaining
spice mixture with garlic garlic, yogurt, ginger, salt and lemon juice in
a large bowl and combine. Pour marinade over chicken pieces and
coat every surface (use hands). Refrigerate and marinate between 4
and 8 hours, turning occasionally.
Heat coconut oil in a large pot over medium-high heat and add
remaining garlic and ginger. Add onions. Cook about 10 minutes,
stirring occasionally. Add reserved spice mixture and cook until
fragrant, about half a minute. Scrape up any browned bits from
bottom of pan and add tomatoes and half of cilantro. Simmer for 15
minutes. Let cool slightly and puree.
Stir in coconut cream and remaining one quarter cup lemon juice.
Season to taste with salt and set aside until chicken is cooked.
Cook chicken on a grill or under a broiler.
Remove chicken from bone and cut into rough bite-sized chunks. Add
chicken chunks to pot of sauce. Bring to a simmer over medium heat
and cook about 10 minutes.
Sprinkle with remaining cilantro.
Greek Beef Stew (Stifado)

Ingredients - Allergies: SF, GF, DF, EF, NF

• 2 pieces of veal or beef osso bucco
• 6 whole shallots, peeled
• 1 bay leaves
• 2 garlic cloves
• 3 sprigs rosemary
• 6 whole pimento
• 5 whole cloves
• 1/2 tsp ground nutmeg
• 1/2 cup olive oil or avocado oil • 1/3 cup apple cider vinegar
• 1 tbsp. salt
• 2 cups tomato paste
• 1/4 tsp black pepper

Instructions
Mix vinegar and tomato paste and set aside. Place the meat, shallots,
garlic and all spices in the pot.
Add the tomato paste, oil and vinegar. Cover the pot, bring to low boil
and simmer on low for 2 hours. Do not open and stir, just shake the
pot occasionally.
Meat Stew with Red Beans

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 tbsp. olive oil or avocado oil • 1/4 chopped onion
• 1 pound lean cubed stewing beef
• 1 tsp. ground cumin
• 1 tsp. ground turmeric (optional)
• 1/4 tsp. ground cinnamon (optional)
• 1 cups water
• 1 tbsp. chopped fresh parsley
• 1 tbsp. snipped chives
• 1/2 cup cooked kidney beans
• 1/2 lemon, juice of
• 1/2 tbsp. almond flour • salt and black pepper
Instructions
Sauté the onion in a pan with two tablespoons of the ive oil until
tender.
Add beef and cook until meat is browned on all sides. Stir in turmeric,
cinnamon (both optional) and cumin and cook for one minute. Add
water and bring to a boil.
Cover and simmer over low heat for 45 minutes. Stir occasionally.
Sauté parsley and chives with the remaining 1 tbsp. of olive oil for
about 2 minutes and add this mixture to the beef. Add kidney beans
and lemon juice and season with salt and pepper.
Stir in one tbsp. of almond flour mixed with a bit of water to thicken
the stew. Simmer uncovered for half an hour until meat gets tender.

Stir Fries
Pork and Bok Choy / Celery Stir Fry
Allergies: SF, GF, DF, EF, NF
10 oz. Lean Pork Tenderloin and 2 cups Bok Choy / Celery stir fry. Use as much
veggies as you want or replace Bok Choy with Kale. Season with fish sauce.

Lemon Chicken Stir Fry

Ingredients - Allergies: SF, GF, DF, EF, NF

• 1/2 lemon
• 1/4 cup chicken broth
• 1 tbsp. fish sauce
• 1 teaspoons arrowroot flour
• 1/2 tbsp. coconut oil
• 1/2 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch
pieces • 5 ounces mushrooms, halved or quartered • 1 cup snow peas, stems and
strings removed • 1 bunch scallions, cut into 1-inch pieces, white and green parts
divided • 1 tbsp. chopped garlic

Instructions
Grate 1 tsp. lemon zest. Juice the lemon and mix 3 tbsp. of the juice with
broth, fish sauce and arrowroot flour in a small bowl.
Heat oil in a skillet over high heat. Add chicken and cook, stirring
occasionally, until just cooked through. Transfer to a plate. Add mushrooms to
the pan and cook until the mushrooms are tender. Add snow peas, garlic, scallion
whites and the lemon zest. Cook, stirring, around 30 seconds. Add the broth to
the pan and cook, stirring, 2 to 3 minutes. Add scallion greens and the chicken
and any accumulated juices and stir.
Pan seared Brussels sprouts
Serves 2
Ingredients - Allergies: SF, GF, DF, EF, NF
• 6 oz. cubed pork
• 2 tbsp. coconut oil
• 1 pound Brussels sprouts, halved
• 1/2 large onion, chopped
• Salt and ground black pepper

Instructions
Cook pork in a skillet over high heat. Remove to a plate and chop. In same pan
with pork fat, add coconut oil over high heat. Add onions and Brussels sprouts
and cook, stirring occasionally, until sprouts are golden brown. Season with salt
and pepper, to taste, and put pork back into pan. Serve immediately.
Beef and Broccoli Stir Fry
Allergies: SF, GF, DF, EF, NF
• 10 oz. of lean Beef and 2 cups broccoli stir fry. Use as much broccoli as you
want or replace Broccoli with Kale.

Garbanzo Stir Fry
Serves 2
Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 2 tbsp. coconut oil
• 1 tbsp. oregano
• 1 tbsp. chopped basil
• 1 clove garlic, crushed
• ground black pepper to taste
• 2 cups cooked garbanzo beans • 1 large zucchini, halved and sliced
• 1/2 cup sliced mushrooms
• 1 tbsp. chopped cilantro
• 1 tomato, chopped Heat oil in a skillet over medium heat. Stir in
oregano, basil,
garlic and pepper. Add the garbanzo beans and zucchini, stirring well
to coat with oil and herbs. Cook for 10 minutes, stirring occasionally.
Stir in mushrooms and cilantro; cook 10 minutes, stirring
occasionally. Place the chopped tomato on top of the mixture to
steam. Cover and cook 5 minutes more.
Thai Basil Chicken

Ingredients - Allergies: SF, GF, DF, NF

Eggs
• 2 eggs • 2 tbsp. of coconut oil for frying Basil chicken
• 2 chicken breast (or any other cut of boneless chicken) • 5 cloves of garlic
• 4 Thai chilies
• 1 tbsp. coconut oil for frying
• Fish sauce
• 1 handful of Thai holy basil leaves Instructions
First, fry the eggs Basil chicken
Cut the chicken into small pieces. Peel the garlic and chilies, and chop them
fine. Add basil leaves.
Add about 1 tbsp. of oil to the pan.
When the oil is hot, add the chilies and garlic. Stir fry for half a minute.
Toss in your chicken and keep stir frying. Add fish sauce.
Add basil into the pan, fold it into the chicken, and turn off the heat.
Shrimp with Snow Peas

Ingredients - Allergies: SF, GF, DF, EF, NF

Marinade • 1 teaspoon arrowroot flour • 1 Tbsp. wine
• 1/4 tsp. salt

Stir Fry • 1/2 pound shrimp. Peel the shrimp and take the vein out • 1 Tbsp
coconut oil
• 1/2 Tbsp minced ginger
• 1 garlic cloves, sliced thinly
• 1 cup snow peas, strings removed
• 1 teaspoons fish sauce • 1/4 cup chicken broth
• 2 green onions, white and light green parts, sliced diagonally • 1 teaspoons
dark roasted sesame oil

Instructions
Mix all the ingredients for the marinade in a bowl and then add the shrimp. Mix
to coat. Let it marinade 15 minutes while you prepare the peas, ginger, and
garlic.
Add the coconut oil in the wok and let it get hot. Add the garlic and ginger and
combine. Stir-fry for about 30 seconds.
Add the marinade to the wok, add the snow peas, fish sauce and chicken broth.
Stir-fry until the shrimp turns pink. Add the green onions and stir-fry for one
more minute. Turn off the heat and add the sesame oil.
Pork and Green Beans Stir Fry
Allergies: SF, GF, DF, EF, NF
• 10 oz. of lean Pork
• 2 cups of Green Beans, snapped in half. Use as much veggies as you want or
replace Green beans with Kale.
• 2 garlic clove, chopped
• 1 inch of peeled and chopped ginger
• Season with fish sauce.

Cashew chicken

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1/2 bunch scallions
• 1/2 pound skinless boneless chicken thighs • 1/4 tsp. salt
• 1/8 tsp. black pepper
• 2 tbsp. coconut oil
• 1/2 red bell pepper and 1 stalk of celery, chopped • 2 garlic cloves, finely
chopped
• 1 tbsp. finely chopped peeled fresh ginger • 1/8 tsp. dried hot red-pepper flakes
• 1/4 cup chicken broth
• 1 tbsp. fish sauce
• 1 teaspoons arrowroot flour
• 1/4 cup salted roasted whole cashews

Instructions
Chop scallions and separate green and white parts. Pat chicken dry and cut into
3/4-inch pieces and season with salt and pepper. Heat a wok or a skillet over
high heat. Add oil and then stir-fry chicken until cooked through, 3 to 4 minutes.
Transfer to a plate. Add garlic, bell pepper, celery, ginger, red-pepper flakes, and
scallion whites to wok and stir-fry until peppers are just tender, 4 to 5 minutes.
Mix together broth, fish sauce and arrowroot flour, then stir into vegetables in
wok. Reduce heat and simmer, stirring occasionally, until thickened. Stir in
cashews, scallion greens, and chicken along with any juices.
Meats

Baked Chicken Breast with Fresh Basil

Ingredients - Allergies: SF, GF, EF, NF

• 2 boneless skinless chicken breast
• 1/4 cup low-fat yogurt
• 1/4 cup chopped basil
• 1 tsp. arrowroot flour
• 2 Tbsp. oatmeal, coarsely ground

Instructions
Arrange chicken in a baking dish. Combine basil, yogurt and arrowroot flour;
mix well and spread over chicken.
Mix oatmeal with salt and pepper to taste and sprinkle over chicken.
Bake chicken in 375 degrees in the oven for half an hour.
Roast Chicken with Rosemary

• 2 chicken pieces, skinned
• salt and pepper to taste
• 1 onion, quartered
• 2 Tbsp. chopped rosemary

Instructions - Allergies: SF, GF, DF, EF, NF

Heat the oven to 350F. Sprinkle meat with salt and pepper. Cover with
the onion and rosemary. Place in a baking dish and bake in the
preheated oven until chicken is cooked through.

Carne Asada
Allergies: SF, GF, DF, EF, NF

Marinade:

Mix together the garlic, jalapeno, cilantro, salt, and pepper to make a
paste. Put the paste in a container. Add the oil and lime juice. Shake it
up to combine. Use as a marinade for beef or as a table condiment.
Instructions
Put the 1 pound flank steak in a baking dish and pour the marinade
over it. Refrigerate up to 8 hours.
Take the steak out of the marinade and season it on both sides with
salt and pepper. Grill (or broil) the steak for 7 to 10 minutes per side,
turning once, until medium-rare. Put the steak on a cutting board and
allow the juices to settle (5 minutes). Thinly slice the steak across the
grain.
Meatballs
Baked Beef Meatballs

Allergies: SF, GF, NF
• 1/2 pound lean ground beef
• 1 tbsp. minced onion
• 1/4 tsp. minced garlic
• 1/2 tsp. parmesan cheese
• 1 egg • 1/4 tsp. salt
• 1/8 tsp. pepper

Mix all of the ingredients in a large bowl using your fingers. Mix until the meat
no long feels slimy from the eggs. Shape in small egg size meatballs. Place on a
baking sheet. Bake at 375F for 20-25 minutes until the meatballs are cooked
through. Serve with large Fiber Loaded salad with Italian Dressing.
Middle Eastern Meatballs

Allergies: SF, GF, DF, EF, NF

Ingredients
• 1 pound ground lamb or beef, or a mixture of the two
• 1/2 Onion, minced • 1/4 of a bunch of fresh parsley or mint, finely
chopped
• Ground cumin – 1/2 tbsp.
• Cinnamon -- 1 teaspoons • Allspice (optional) – 1/2 tsp.
• Salt and pepper -- to season • Coconut Oil – 2 Tbsp.
Instructions
Place the ground beef or lamb, onion, herbs, spices, salt and pepper in a bowl
and knead well. Chill for 1-2 hours and let the flavors mingle. Form the meat
into patties or balls the size of a small egg.
Bake in the oven on 350F. Serve with tzatziki sauce.

Variations
Experiment with different seasonings--coriander, cayenne, sesame seeds.
Casseroles

Broccoli Chicken Casserole

Ingredients - Allergies: SF, GF, NF
• 2 cups broccoli florets
• 10 oz. skinless, boneless chicken (or turkey) pieces (breast or dark meat) • 2
tsp of flax seeds meal • Salt, pepper
• 2 eggs - beaten • 1 cup of Yogurt Dressing (or coconut milk, if you don’t like
the sourish tang) • 1/2 cup of chicken broth
• 4 tbsp. of grated low-fat cheddar cheese Heat the oven to 400°. Cook broccoli
around 5 minutes. Take broccoli out and add chicken (or turkey) and simmer for
15 minutes. Cut chicken (or turkey) into cubes and add it to the broccoli.
Combine broth, flax, salt and pepper in a pan and mix. Bring to a boil over high
heat and cook 1 minute, stirring constantly. Remove from heat. Add yogurt
dressing, beaten egg and then half of the cheese, stirring until well combined.
Add sauce to broccoli mixture; and stir gently until combined.
Put mixture in a small casserole dish oiled with some coconut oil. Put remaining
cheese on top, sprinkle. Bake at 400° for 50 minutes or until mixture bubbles at
the edges and cheese begins to brown. Remove from oven and let cool for 5
minutes.
Beef Meatballs Broccoli Casserole

Ingredients - Allergies: SF, GF
• 2 cups broccoli florets
• 10 oz. beef meatballs (see separate recipe) • 2 tsp of almond flour • Salt,
pepper
• 2 eggs - beaten
• 1 cup of Yogurt Dressing
• 1/2 cup of chicken broth
• 2 tbsp. of grated low-fat cheddar cheese Instructions
Heat oven to 400F. Cook broccoli around 5 minutes. Prepare beef meatballs as
in the recipe above. Combine broth, flour, salt and pepper in a saucepan, stirring
with a whisk until smooth. Bring to a boil over medium-high heat; cook 1
minute, stirring constantly. Remove from heat. Add yogurt dressing, beaten egg
and then half of the cheese, stirring until well combined. Add sauce to broccoli
mixture; and stir gently until combined.
Put mixture in a small casserole dish oiled with some coconut oil. Sprinkle with
remaining cheese. Bake at 400° for 50 minutes or until mixture bubbles at the
edges and cheese begins to brown. Remove from oven and let cool for 5
minutes. Serve with large Fiber Loaded Salad with Italian Dressing.

Beef Meatballs Cauliflower Casserole

Ingredients - Allergies: SF, GF
• 2 cups cauliflower florets
• 10 oz. beef meatballs (see separate recipe) • 2 tsp of almond flour • Salt,
pepper
• 2 eggs - beaten
• 1 cup of Yogurt Dressing
• 1/2 cup of chicken broth
• 2 tbsp of grated low-fat cheddar cheese Instructions
Heat oven to 400°.
Cook cauliflower around 5 minutes. Prepare beef meatballs as in the recipe
above. Combine soup, flour, salt and pepper in a saucepan, stirring with a whisk
until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring
constantly. Remove from heat. Add yogurt dressing, beaten egg and then half of
the cheese, stirring until well combined. Add sauce to cauliflower mixture; and
stir gently until combined.
Put mixture in a small casserole dish oiled with some coconut oil. Sprinkle with
remaining cheese. Bake at 400° for 50 minutes or until mixture bubbles at the
edges and cheese begins to brown. Remove from oven and let cool for 5
minutes. Serve with large Fiber Loaded Salad with Italian Dressing.
Cabbage Roll Casserole

Ingredients - Allergies: SF, GF, DF, EF, NF
1/2 pounds ground beef
1/4 cup chopped onion
1 cup tomato sauce
1 pound cabbage or sauerkraut leaves
1/4 cup uncooked brown rice
1/4 tsp. salt
1/2 cup beef broth
Instructions
Heat oven to 350F.
Brown beef in coconut oil in a skillet over medium high heat until
through. In a large mixing bowl combine the onion, rice and salt. Add
meat and mix all together. Roll mixture into cabbage leaves and
arrange them in a casserole dish. Pour broth and tomato sauce over
rolls and bake in the preheated oven, covered, for 1 hour.

Pork Chop Casserole

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1/2 cup vegetable broth
• 1/4 cup brown rice
• 4 ounce mushrooms
• salt and pepper to taste
• 2 thick pork chops
Instructions
Heat oven to 350F. Pour broth into a baking dish. Add rice and
mushrooms and mix. Salt and pepper to taste. Add pork chops in a
single layer on that mixture and push them down into mixture and
make sure they are covered with it.
Cover baking dish with aluminum foil and bake for 1 hour.
Mushrooms Casserole

Instructions – Allergies: SF, GF, NF
• 1 1/2 pounds sliced mushrooms (shiitake preferably) • 1/2 pound sliced leeks
• Salt and freshly ground black pepper
• 1/2 tbsp. chopped parsley
• 1 beaten egg • 1/2 cup of low-fat Greek yogurt
• 1/4 cup of shredded cheddar cheese, low-fat • 1/2 pound cubed skinless
boneless chicken (or turkey) breasts Instructions

Heat oven to 375 degrees F. Mix beaten eggs and low-fat yogurt in a separate
dish. In a casserole, place 1 layer of mushrooms, leeks and chicken cubes and
season with salt, pepper, and parsley. Cover with 1/2 of a cup of eggs/yogurt
mixture. Repeat process 2 more times and cover with shredded cheese. Bake
until mushrooms and chicken is tender and crust is golden brown. Serve with
Large Fiber Loaded salad with Italian Dressing.

Chicken Eggplant Casserole

Ingredients – Allergies: SF, GF, NF
• 1 pound Eggplant • Salt and ground black pepper
• 1/2 tbsp. chopped parsley
• 1 beaten eggs • 1/2 cup of low-fat Greek yogurt
• 1/4 cup of shredded cheddar cheese, low-fat • 1/2 pound cubed skinless
boneless chicken (or turkey) breasts Instructions

Preheat oven to 375 degrees F. Mix beaten eggs and low-fat yogurt in a separate
dish. In a casserole, place 1 layer of eggplant and meat cubes. Sprinkle with salt,
pepper, and parsley. Cover with 1/2 of a cup of eggs/yogurt mixture. Repeat
process 2 more times and cover with shredded cheese. Bake until eggplant and
chicken are tender and crust is golden brown, about 20 minutes. Serve with
Large Fiber Loaded salad with Italian Dressing.
Beef Meatballs Green Beans Casserole

Ingredients - Allergies: SF, GF
• 2 cups green beans florets • 10 oz. beef meatballs (see separate recipe) • 2 tsp
of almond flour • Salt, pepper
• 3 eggs - beaten Half a cup of Yogurt Dressing • 1/2 cup of chicken broth
• 4 tbsp. of grated low-fat cheddar cheese Instructions
Heat oven to 400°.
Cook green beans around 5 minutes. Prepare beef meatballs as in the recipe
above. Combine soup, flour, salt and pepper in a saucepan, stirring with a whisk
until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring
constantly. Remove from heat. Add yogurt dressing, beaten egg and then half of
the cheese, stirring until well combined. Add sauce to green beans mixture; and
stir gently until combined.
Put mixture in a small casserole dish oiled with some coconut oil. Sprinkle with
remaining cheese. Bake at 400° for 50 minutes or until mixture bubbles at the
edges and cheese begins to brown. Remove from oven and let cool for 5
minutes. Serve with large Fiber Loaded Salad with Italian Dressing.

“Breaded” “fried” food
Breaded Tilapia

Ingredients - Allergies: SF, GF, DF, NF

• 1/2 cup coconut meal for breading
• 1/4 tsp. pepper
• 1/4 tsp. minced garlic
• 1/4 tsp. paprika
• 1/8 tsp. salt
• 1 large egg whites (or whole eggs), beaten • 1/2 pound tilapia fillets, cut into
1/2-by-3-inch strips Instructions

Heat oven to 400°F. Set a wire rack on a baking sheet and coat with some
coconut oil.
Place coconut, pepper, garlic, paprika and salt in a blender and process until
finely ground. Transfer to a shallow dish.
Place egg whites in a second dish. Dip every piece of fish in the egg and then
coat all sides with the coconut breading mixture. Place on the prepared rack.
Sprinkle some drops of olive oil over each piece.
Bake until the fish is cooked through. Breading should be golden brown. Serve
with large Fiber loaded salad.

Breaded Chicken

Ingredients - Allergies: SF, GF, DF, NF

• 1/2 cup flax seeds meal for breading
• 1/4 tsp. pepper
• 1/4 tsp. minced garlic
• 1/4 tsp. paprika
• 1/8 tsp. salt
• 1 large egg whites (or whole eggs), beaten • 1/2 pound skinless, boneless
chicken pieces Instructions
Heat oven to 400°F. Set a wire rack on a baking sheet; coat with some coconut
oil.
Place flax, pepper, garlic, paprika and salt in a food processor or blender and
process until finely ground. Transfer to a shallow dish.
Place egg whites in a second dish. Dip every piece of chicken in the egg and
then coat all sides with the flax breading mixture. Place on the prepared rack.
Sprinkle some drops of olive oil over each piece.
Bake until the chicken is cooked through and the breading is golden brown and
crisp, about 8 minutes each side. Serve with large Fiber loaded salad.

Lemon Pork with Asparagus

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1/2 lb. pork chops
• 2 Tbsp. buckwheat flour
• 1/4 tsp. salt
• 1 tbsp. coconut oil
• Pepper • 1/2 cup chopped asparagus
• 1 lemons, sliced

Instructions
Place the flour and salt in a dish and gently toss each chop in the dish
to coat. Melt the coconut oil in a large skillet over medium high heat.
Add the chicken and sauté until golden brown on each side. Sprinkle
each side with the pepper directly in the pan.
When the chops are cooked through, transfer them to a plate. Add the
lemon slices and asparagus to the pan. When the asparagus and the
lemons are done, add the chops back to the pan.
Pizza
Meat Pizza

Ingredients - Allergies: SF, GF, EF, NF
• 1/2 cup cooked and minced chicken breast
• 1/2 cup low-fat cheddar, shredded
• 1/2 tbsp. minced onion & few basil leaves • 1/2 tsp garlic minced
Instructions
Preheat oven to 425 degrees Fahrenheit. Process chicken, onion and garlic
together. Mixture will be a dense crumb consistency. Press chicken mixture on
parchment paper on a cookie sheet. Bake for 12 minutes. Let cool for five
minutes.
Top with 1/4 cup of tomato sauce, a handful of low-fat cheese, basil and
mushrooms (shiitake). Bake for 6-8 minutes more, or until toppings are melted.
Let cool for five minutes. Slice and serve. Alternatively, you may want to try
cauliflower crust version:
Grate half of the large cauliflower and steam it for 15 minutes. Squeeze the
excess water out and let cool. Mix in 2 eggs, one cup low-fat mozzarella, and
salt and pepper. Pat into a 10-inch round on the prepared cookie sheet. Brush
with oil and bake until golden. Add the topping as above.
Side dishes

Roasted curried cauliflower

Ingredients - Allergies: SF, GF, DF, EF, NF

• 2 cups cauliflower florets
• 1/2 chopped small onion
• 1/4 tsp. coriander seeds
• 1/4 tsp. cumin seeds
• 2 Tbsp. cup olive oil or cumin oil • 1/4 cup lemon juice
• 1 teaspoons curry paste
• 1/4 tbsp. hot paprika
• 1/4 teaspoons salt
• 2 tbsp. cup chopped cilantro

Instructions
Heat oven to 450°F. Place cauliflower florets in large roasting pan. Add onions
to cauliflower. Dry toast coriander and cumin seeds in a skillet over medium
heat until slightly browned, about 5 minutes. Crush in mortar with pestle. Place
seeds in bowl. Whisk in oil, lemon juice, curry paste, paprika, and salt. Pour
dressing over vegetables and toss to coat. Spread vegetables in single layer and
sprinkle with pepper.
Roast vegetables until tender, stirring occasionally, about 35 minutes.
Sprinkle cilantro and serve warm.
Roasted cauliflower with Tahini sauce

Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 2 Tbsp. cup extra-virgin olive oil or avocado oil
• 1 tsp. ground cumin
• 1 smaller cauliflower head, cored and cut into 1 1/2'' florets
• Salt and ground black pepper
• 1/4 cup tahini
• 1 cloves garlic, smashed and minced into a paste
• Juice of 1/4 lemon

Instructions
Roast cauliflower like in the previous recipe.
Meanwhile, combine tahini, lemon juice, garlic, and 1/4 cup water in a bowl and
season with salt. Serve cauliflower hot or at room temperature with tahini sauce.
Asparagus with mushrooms and hazelnuts

Ingredients - Allergies: SF, GF, DF, EF, V
• 1 tbsp. lemon juice • 1/8 tsp sea salt • Ground black pepper, to taste
• 1/2 pound fresh asparagus, ends trimmed • 1 tbsp. coconut oil • 2
cups mushrooms • 1/4 cup green onions, sliced • 1 tbsp. hazelnuts,
toasted and finely chopped Instructions
Add the lemon juice, 1/2 tbsp. of the oil, salt, and pepper in a small
bowl. Boil water in a pan and add the asparagus. Boil for few
minutes. Heat the remaining 1/2 tbsp. oil in a pan on high heat. Add
mushrooms and cook them until they are soft. Add green onions and
sauté 1 more minute. Add the asparagus, and cook another 3 minutes.
Remove from the heat and slowly add in the lemon juice mixture. Add
the toasted hazelnuts over the top.

Chard and Cashew Sauté

Serves 2
Ingredients - Allergies: SF, GF, DF, EF, V, NF

• 1 bunch Swiss chard • 1/2 cup cashews • 1 tbsp. coconut oil
• Sea salt (optional) • Ground black pepper Instructions

Wash Swiss chard and remove tough stems. Heat a skillet over
medium heat, and add oil when hot. Chop Swiss chard into thin strips.
Add Swiss chard to the hot skillet, along with cashews. Sauté only 1
minute. Season with sea salt and ground black pepper to taste and
serve warm.
Cauliflower rice side dish

Serves 2
Ingredients - Allergies: SF, GF, DF, EF, V, NF

• 1 head cauliflower • 2 Tbs coconut oil
• Sea salt, garlic, ginger or ground black pepper (optional seasonings)
Instructions
Place the cauliflower into a food processor and pulse it until a grainy
rice-like consistency. Season with sea salt and ground black pepper.
Meanwhile, heat a large pan over medium heat. Add coconut oil when
hot. Sauté cauliflower in a pan with oil and any additional seasonings
if desired.

Crockpot
Slow Cooker Pepper Steak

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 pounds beef sirloin, cut into 2 inch strips
• 1/2 tbsp. minced garlic
• 1 tbsp. coconut oil
• 1/2 cup Beef Broth • 1/2 tbsp. tapioca flour
• 1/4 cup chopped onion
• 1 cup carrots
• 1/2 cup chopped tomatoes
• 1/2 tsp. salt Instructions
Sprinkle beef with minced garlic. Heat the coconut oil in a skillet and
brown the seasoned beef sirloin strips. Transfer to a slow cooker.
Mix in tapioca flour in broth until dissolved. Pour broth into the slow
cooker with meat. Add carrots, onion, chopped tomatoes and salt.
Cover and cook on high for 3 to 4 hours, or on low for 6 to 8 hours.
Pork Tenderloin with peppers and onions

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 tbsp. coconut oil
• 3/4 pound pork loin • 1/2 tbsp. caraway seeds • 1/4 tsp sea salt • 1/8 tsp ground
black pepper • 1/2 red onion, thinly sliced • 1 red bell peppers, sliced • 2 cloves
of garlic, minced • 1/4 cup chicken broth Instructions
Wash and chop vegetables. Slice pork loin, and season with black pepper,
caraway seeds and sea salt. Heat a pan over medium heat. Add coconut oil when
hot. Add pork loin and brown slightly. Add onions and mushrooms, and
continue to sauté until onions are translucent. Add peppers, garlic and chicken
broth. Simmer until vegetables are tender and pork is fully cooked.
Beef Bourguinon

Ingredients - Allergies: SF, GF, DF, EF
• 3/4 or 1 pounds cubed lean beef
• 1/4 cup red wine
• 2 Tbsp. coconut oil
• 1/4 tsp. thyme
• 1/4 tsp. black pepper
• 1 cloves garlic, crushed
• 1/2 onion, diced
• 1/3 pound mushrooms, sliced
• 2 Tbsp. cup almond flour Instructions
Marinate beef in wine, oil, thyme and pepper for few hours at room
temperature or 6-8 hours in the fridge. Cook garlic and onion in a pan
until soft. Add mushrooms. Cook until they are browned. Drain beef
liquid. Place beef in slow cooker. Sprinkle flour over the beef and stir
to coat. Add mushroom mixture on top. Pour reserved marinade over
all. Cook on low for 7-9 hrs.
Italian Chicken

Ingredients - Allergies: SF, GF, DF, EF
• 2 pieces of skinless chicken
• 2 Tbsp. almond flour
• 1/2 tsp. salt
• 1/8 tsp. pepper
• 1/4 cup chicken broth
• 1/2 cup sliced mushrooms
• 1/4 tsp. paprika
• 1/2 zucchini, sliced into medium pieces
• ground black pepper
• parsley to garnish

Instructions
Season chicken with 1 tsp. salt. Combine flour, pepper, remaining
salt, and paprika. Coat chicken pieces with this mixture. Place
zucchini first in a crockpot. Pour broth over zucchini. Arrange chicken
on top. Cover and cook on low for 6 to 8 hours or until tender. Turn
control to high, add mushrooms, cover, and cook on high for
additional 10-15 minutes. Garnish with parsley and ground black
pepper.
Slow Cook Jambalaya

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1/2 Bell pepper, chopped
• 1/2 Onion, chopped
• 1 Medium tomato, chopped
• 1/2 cup Chopped celery
• 1 Clove garlic, crushed
• 1 tbsp. minced parsley
• 1 tbsp. Chopped thyme leaves
• 1 tbsp. chopped Oregano leaves
• 1/8 tsp. Cayenne & 1/4 tsp. Salt
• 4 ounces pork, chopped
• 4 ounces Chicken breast, chopped
• 1 cups Beef broth
• 1/4 pound Cooked shelled shrimp
• 1/4 cup Cooked brown rice
Instructions
Shell shrimp and halve lengthwise. Combine all ingredients except
shrimp & rice in a slow cooker. Cover & cook on low 9-10 hours.
Turn slow cooker on high, add cooked shrimp & cooked rice. Cover;
cook on high 20-30 minutes.
Ropa Vieja
Ingredients - Allergies: SF, GF, DF, EF, NF

• 1 tbsp. coconut oil
• 3/4 or 1 pound beef flank steak
• 1/2 cup beef broth
• 1/2 cup tomato sauce
• 1 small onion, sliced
• 1/2 green bell pepper sliced into strips
• 1 cloves garlic, chopped
• 1/4 cup tomato paste
• 1/2 tsp. ground cumin
• 1/2 tsp. chopped cilantro
• 1/2 tbsp. olive oil or avocado oil & 1 tbsp. lemon juice
Instructions
Heat oil in a skillet over high heat. Brown the flank steak on each side (4
minutes per side). Move the beef to a slow cooker. Add in the beef broth and
tomato sauce, then add the onion, bell pepper, garlic , tomato paste , cumin,
cilantro, olive oil and lemon juice. Stir until blended. Cover, and cook on high
for 4 hours, or on Low for up to 8 hours. When ready to serve, shred meat and
serve with salad.
Lemon Roast Chicken

Ingredients - Allergies: SF, GF, DF, EF, NF
• 2 pieces skinless chicken
• 1 dash Salt
• 1 dash Pepper
• 1 tsp. Oregano
• 1 cloves minced garlic
• 1 tbsp. coconut oil
• 1/4 cup Water
• 1 tbsp. Lemon juice • Rosemary Instructions

Wash chicken and season with salt and pepper. Sprinkle half of
oregano and garlic inside chicken cavity. Add coconut oil to a frying
pan. Brown chicken on all sides and transfer to crock pot. Sprinkle
with oregano and garlic. Add water to fry pan and stir to loosen brown
bits. Pour into crock pot and cover. Cook on low 7 hours. Add lemon
juice when cooking is done. Transfer chicken to cutting board and
carve chicken. Skim fat. Pour juice into sauce bowl. Serve with
rosemary and some juice over chicken.
Fall Lamb and Vegetable Stew

Ingredients - Allergies: SF, GF, DF, EF, NF
• 3/4 or 1 pound Lamb stew meat
• 1 chopped Tomatoes
• 1/2 Summer squash
• 1/2 Zucchini
• 1/2 cup Mushrooms, sliced
• 1/2 cup Bell peppers, chopped
• 1/2 cup Onions, chopped
• 1/2 teaspoons Salt
• 1 Garlic cloves, crushed
• 1/4 tsp. Thyme leaves
• 1 Bay leaves
• 1 cups chicken broth
Instructions
Cut squash and zucchini. Place vegetables and lamb in crockpot. Mix
salt, garlic, thyme, and bay leaf into broth and pour over lamb and
vegetables. Cover and cook on low for 7 hours.
Slow cooker pork loin

Ingredients - Allergies: SF, GF, DF, EF, NF
• 3/4 pound of pork loin • 1/2 cup tomato sauce • 1 zucchinis, sliced
• 1/2 head cauliflower, separated into medium florets • 1 Tbs dried
basil • 1/8 tsp ground black pepper • 1/4 tsp sea salt (optional)
Instructions
Add all of the ingredients to a crock pot.
Cook on high for 3-4 hours or low 7-8 hours.

Sauerbraten

Ingredients - Allergies: SF, GF, DF, EF, NF
Marinade • Water -- 1 cup • Lemon juice – 1/4 cup • Red wine – 1/2
cup • Peppercorns – 1/2 tbsp.
• Juniper berries -- 4
• Whole cloves -- 2
• Bay leaves -- 1
Roast • Beef rump or round -- 1 pound • Salt and pepper -- to season
• coconut oil -- 1 tbsp.
• Onion, thinly sliced -- 1
• Carrot, cut into thin rounds -- 1
• Celery, thinly chopped -- 1 stalk Instructions
Place the marinade ingredients (except lemon juice) into a pot and bring to a
boil. Boil for 5 minutes then remove and cool to room temperature. Add
lemon juice.
Place the beef in a large glass dish and pour the marinade. Make sure that
beef is covered with the marinade.
Set the roast and its marinade in the fridge and marinade for at least few
hours. Turn the beef once or twice daily.
Remove the roast from the marinade and season with salt and pepper. Brown
the roast well on all sides and set aside.
Add the celery, onion and carrot to the pot and sauté until the onion is cooked
translucent. Put the roast to the pot and add in the marinade. Bring to a boil,
then reduce heat to medium-low. Cover the pot and simmer until the roast is
fork tender.
Remove the roast and set it aside. Strain the sauce and discard the solids and
return the liquid to the pot. Bring to a simmer and add in the salt and pepper
and simmer for few minutes more.
Variations
• Meats: Pork, lamb or venison.
• Marinade Variations: Nutmeg, ginger, thyme and coriander.
Fish

Cioppino

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1/4 cup coconut oil
• 1 onions, chopped
• 1 cloves garlic, minced
• 1/2 bunch fresh parsley, chopped
• 1/2 cup stewed tomatoes
• 1/2 cups chicken broth
• 1 bay leaves
• 1/2 tbsp. dried basil
• 1/4 tsp. dried thyme
• 1/4 tsp. dried oregano
• 1/2 cup water
• 1/2 cup white wine
• 1/2 pound peeled and deveined large shrimp
• 1/2 pound bay scallops
• 6 small clams
• 6 cleaned and debearded mussels
• 1/2 cups crabmeat
• 1/2 pounds cod fillets, cubed

Instructions

Over medium heat melt coconut oil in a large stockpot and add
onions, parsley and garlic. Cook slowly, stirring occasionally until
onions are soft. Add tomatoes to the pot. Add chicken broth, oregano,
bay leaves, basil, thyme, water and wine. Mix well. Cover and simmer
30 minutes.
Stir in the shrimp, scallops, clams, mussels and crabmeat. Stir in fish.
Bring to boil. Lower heat, cover and simmer until clams open.
Flounder with Orange Coconut Oil

Ingredients - Allergies: SF, GF, DF, EF, NF
• 1 pound flounder
• 1 tbsp. white wine
• 1 tbsp. lemon juice
• 1 tbsp. coconut oil
• 1 tbsp. parsley
• 1/3 tsp. black pepper
• 1 tbsp. orange zest
• 1/4 tsp. salt
• 1/4 cup chopped scallions Instructions
Preheat oven to 325F. Sprinkle fish with pepper and salt.
Place fish in the baking dish. Sprinkle orange zest on top of the fish.
Melt remaining coconut oil and add the parsley and scallions to the
coconut oil and pour over flounder. Then add in the white wine.
Place in oven and bake for 15 minutes. Serve fish with extra juice on a
side.
Grilled Salmon

Ingredients - Allergies: SF, GF, DF, EF, NF
• 2 salmon filets
• 2 Tbsp. coconut oil
• 1 tbsp. fish sauce
• 1 tbsp. lemon juice
• 1 tbsp. thinly sliced green onion
• 1 clove garlic, minced & 1/4 tsp. ground ginger
• 1/4 tsp. crushed red pepper flakes
• 1/4 tsp. sesame oil
• 1/8 tsp. salt Instructions
Whisk together coconut oil, fish sauce, garlic, ginger, red chili flakes,
lemon juice, green onions, sesame oil, and salt. Put fish in a glass
dish, and pour marinade over. Cover and refrigerate for 4 hours.
Preheat grill. Place salmon on grill. Grill until fish becomes tender.
Turn halfway during cooking.
Crab Cakes

Ingredients - Allergies: SF, GF, DF, NF

• 1 lbs. crabmeat
• 1 beaten eggs
• 1 cup flax seeds meal
• 1 tbsp. mustard
• 1 tbsp. grated horseradish
• 1/4 cup coconut oil
• 1/2 tsp. lemon rind
• 1 tbsp. lemon juice
• 1 tbsp. parsley
• 1/4 tsp. cayenne pepper
• 1 tsp. fish sauce

Instructions

In medium bowl combine all ingredients except oil. Shape in to
smallish hamburgers. In fry pan heat oil and cook patties for 3-4
minutes on each side or until golden brown. Optionally, bake them in
the oven.
Serve as appetizers or as main course with large fiber salad.
Sweets

Superfoods Dark Chocolate

Instructions - Allergies: SF, GF, DF, EF, V, NF
Mix 1/4 cup of coconut oil with 1/4 to 1/2 cup of cocoa powder (unsweetened,
ideally organic and unprocessed) and some lucuma powder to taste. You really
should experiment with cocoa and lucuma amount. Maybe start with equal
amount of coconut oil, cocoa and lucuma, mix it and then increase amount of
cocoa to your taste. Form balls or put in the ice cube tray. Put it in the fridge and
1 hour later you’ll have great homemade Superfoods chocolate!

Fruits dipped in Superfoods chocolate

Ingredients - Allergies: SF, GF, DF, EF, V

• 1 apple or 1 banana or a bowl of strawberries or any fruit that can be dipped
in melted chocolate • 1/2 cup of melted superfoods chocolate (see earlier recipe)
• 2 tbsp. chopped nuts (almond, walnut, Brazil nuts) or seeds (hemp, chia,
sesame, flax meal)

Instructions
Cut apple in wedges or cut banana in quarters. Melt the chocolate and chop the
nuts. Dip fruit in chocolate, sprinkle with nuts or seeds and lay on tray. Transfer
the tray to the fridge so the chocolate can harden; serve. If you don’t want
chocolate, cover fruits with almond or sunflower butter and sprinkle with chia or
hemp seeds and cut it into chunks and serve.
Superfoods Ice cream
Allergies: SF, GF, DF, EF, V, NF
Freeze a banana cut into chunks and process it in blender once frozen and add
half a tsp. of cinnamon or 1 tsp. of cocoa or both and eat it as ice-cream.
Other option would be to add one spoon of almond butter and mix it with
mashed banana, it’s also a delicious ice cream.
Whipped Coconut cream
Ingredients - Allergies: SF, GF, DF, EF, V, NF
• 2 cups of any fresh berries
• 1/2 lemons
• 1 can full fat coconut milk (14 oz.), refrigerated overnight
• 1 tsp of ground vanilla bean
• 2 Tbsp. lucuma powder
• Dash of cardamom, nutmeg and clove (optional)
Instructions
Separate coconut cream from the milk by putting it overnight in the fridge. Don’t
shake it before opening.
Open the can of coconut milk and scrape out the cream into a bowl. Use the
saved milk for smoothies or other recipes.
Add cardamom, lucuma powder and vanilla. Whip the cream with a hand mixer
until fluffy. Put in the fridge.
Wash berries and place in serving bowls or glasses. Squeeze the lemon over the
berries. Place a big scoop of cream on top of the berries and serve.

Superfoods Reference Book

Unfortunately, I had to take out the whole Superfoods Reference Book out of all
of my books because parts of that book are featured on my blog. I joined Kindle
Direct Publishing Select program which allows me to have all my books free for
5 days every 3 months. Unfortunately, KDP Select program also means that all
my books have to have unique content that is not available in any other online
store or on the Internet (including my blog). I didn’t want to remove parts of
Superfoods Reference book that is already on my blog because I want that all
people have free access to that information. I also wanted to be part of KDP
Select program because that is an option to give my book for free to anyone. So,
some sections of my Superfoods Reference Book can be found on my blog,
under Superfoods menu on my blog. Complete Reference book is available for
subscribers to my Superfoods Today Newsletter. Subscribers to my Newsletter
will also get information whenever any of my books becomes free on Amazon. I
will not offer any product pitches or anything similar to my subscribers, only
Superfoods related information, recipes and weight loss and fitness tips. So,
subscribe to my newsletter, download Superfoods Today Desserts free eBook
which has complete Superfood Reference book included and have the
opportunity to get all of my future books for free.


Your Free Gift

As a way of saying thanks for your purchase, I’m offering you my FREE
eBook that is exclusive to my book and blog readers.
Superfoods Cookbook Book Two has over 70 Superfoods recipes and
complements Superfoods Cookbook Book One and it contains Superfoods
Salads, Superfoods Smoothies and Superfoods Deserts with ultra-healthy non-
refined ingredients. All ingredients are 100% Superfoods.
It also contains Superfoods Reference book which is organized by
Superfoods (more than 60 of them, with the list of their benefits), Superfoods
spices, all vitamins, minerals and antioxidants. Superfoods Reference Book lists
Superfoods that can help with 12 diseases and 9 types of cancer.

http://www.SuperfoodsToday.com/FREE
Other Books from this Author

Superfoods Today Diet is a Kindle Superfoods Diet book that gives you 4 week
Superfoods Diet meal plan as well as 2 weeks maintenance meal plan and
recipes for weight loss success. It is an extension of Detox book and it’s written
for people who want to switch to Superfoods lifestyle.

Superfoods Today Body Care is a Kindle book with over 50 Natural Recipes for
beautiful skin and hair. It has body scrubs, facial masks and hair care recipes
made with the best Superfoods like avocado honey, coconut, olive oil, oatmeal,
yogurt, banana and Superfoods herbs like lavender, rosemary, mint, sage,
hibiscus, rose.

Superfoods Today Cookbook is a Kindle book that contains over 160
Superfoods recipes created with 100% Superfoods ingredients. Most of the
meals can be prepared in under 30 minutes and some are really quick ones that
can be done in 10 minutes only. Each recipe combines Superfoods ingredients
that deliver astonishing amounts of antioxidants, essential fatty acids (like
omega-3), minerals, vitamins, and more.

Superfoods Today Smoothies is a Kindle Superfoods Smoothies book with over
70+ 100% Superfoods smoothies. Featured are Red, Purple, Green and Yellow

Smoothies
Superfoods Today Salads is a Kindle book that contains over 60 Superfoods
Salads recipes created with 100% Superfoods ingredients. Most of the salads can
be prepared in 10 minutes and most are measured for two. Each recipe combines
Superfoods ingredients that deliver astonishing amounts of antioxidants,
essential fatty acids (like omega-3), minerals, vitamins, and more.

Superfoods Today Kettlebells is a Kindle Kettlebells beginner’s book aimed at

30+ office workers who want to improve their health and build stronger body
without fat.
Superfoods Today Red Smoothies is a Kindle Superfoods Smoothies book with
more than 40 Red Smoothies.

Superfoods Today 14 Days Detox is a Kindle Superfoods Detox book that gives
you 2 week Superfoods Detox meal plan and recipes for Detox success.
Superfoods Today Yellow Smoothies is a Kindle Superfoods Smoothies book
with more than 40 Yellow Smoothies.

Superfoods Today Green Smoothies is a Kindle Superfoods Smoothies book
with more than 35 Green Smoothies.
Superfoods Today Purple Smoothies is a Kindle Superfoods Smoothies book
with more than 40 Purple Smoothies.

Superfoods Cooking For Two is a Kindle book that contains over 150
Superfoods recipes for two created with 100% Superfoods ingredients.
Nighttime Eater is a Kindle book that deals with Nighttime Eating Syndrome
(NES). Don Orwell is a life-long Nighttime Eater that has lost his weight with
Superfoods and engineered a solution around Nighttime Eating problem. Don
still eats at nightJ. Don’t fight your nature, you can continue to eat at night, be
binge free and maintain low weight.

Superfoods Today Smart Carbs 20 Days Detox is a Kindle Superfoods book

that will teach you how to detox your body and start losing weight with Smart
Carbs. The book has over 470+ pages with over 160+ 100% Superfoods recipes.
Superfoods Today Vegetarian Salads is a Kindle book that contains over 40
Superfoods Vegetarian Salads recipes created with 100% Superfoods
ingredients. Most of the salads can be prepared in 10 minutes and most are
measured for two.

Superfoods Today Vegan Salads is a Kindle book that contains over 30

Superfoods Vegan Salads recipes created with 100% Superfoods ingredients.
Most of the salads can be prepared in 10 minutes and most are measured for two.

Superfoods Today Soups & Stews is a Kindle book that contains over 70
Superfoods Soups and Stews recipes created with 100% Superfoods ingredients.

Superfoods Desserts is a Kindle Superfoods Desserts book with more than 60
Superfoods Recipes.


Smoothies for Diabetics is a Kindle book that contains over 70 Superfoods
Smoothies adjusted for diabetics.

50 Shades of Superfoods for Two is a Kindle book that contains over 150
Superfoods recipes for two created with 100% Superfoods ingredients.

50 Shades of Smoothies is a Kindle book that contains over 70 Superfoods
Smoothies.

50 Shades of Superfoods Salads is a Kindle book that contains over 60
Superfoods Salads recipes created with 100% Superfoods ingredients. Most of
the salads can be prepared in 10 minutes and most are measured for two. Each
recipe combines Superfoods ingredients that deliver astonishing amounts of
antioxidants, essential fatty acids (like omega-3), minerals, vitamins, and more.

Superfoods Vegan Desserts is a Kindle Vegan Dessert book with 100% Vegan
Superfoods Recipes.

Desserts for Two is a Kindle Superfoods Desserts book with more than 40
Superfoods Desserts Recipes for two.

Superfoods Paleo Cookbook is a Kindle Paleo book with more than 150 100%
Superfoods Paleo Recipes.

Superfoods Breakfasts is a Kindle Superfoods book with more than 40 100%
Superfoods Breakfasts Recipes.

Superfoods Dump Dinners is a Kindle Superfoods book with Superfoods Dump
Dinners Recipes.

Healthy Desserts is a Kindle Desserts book with more than 50 100% Superfoods
Healthy Desserts Recipes.

Superfoods Salads in a Jar is a Kindle Salads in a Jar book with more than 35
100% Superfoods Salads Recipes.

Smoothies for Kids is a Kindle Smoothies book with more than 80 100%
Superfoods Smoothies for Kids Recipes.

Vegan Cookbook for Beginners is a Kindle Vegan book with more than 75
100% Superfoods Vegan Recipes.

Vegetarian Cooking for Beginners is a Kindle Vegetarian book with more than
150 100% Superfoods Paleo Recipes.

Foods for Diabetics is a Kindle book with more than 170 100% Superfoods
Diabetics Recipes.