Food IS Medicine

7 Day Meal Plan

Eat your way to lower inflammation,
balanced hormones, increased energy
and better health
Food is
Medicine
Meal Plan
When I was a child, being a “good eater” meant
finishing everything on my plate. And what was
on my plate wasn’t always the best foods.
Growing up in an Italian American lower-middle class
family, we ate a lot of pizza, pasta, pastries, bread
and frozen dinners.

Later in life, when I discovered I had two

I had a lot of health problems growing up, including
autoimmune conditions, I again turned to food
painful periods, acne, weight gain, and digestive
as medicine, eliminating GMO’s, processed sugar,
issues. Until junior high.
gluten and dairy completely from my life.
In an effort to drop a few pounds and get noticed by And adding in specific herbs, spices, plants and oils
the boys, I joined the track team. My track coach to help nourish and support my body. Again, food
was amazing. She was beautiful, youthful and strong. helped me to heal.
She always seemed happy and full of energy.
Now, as a Naturopathic Physician, I work with people
I loved being around her.
all over the world to help them use food as medicine
She shared with me the concept of food as medicine. as a first line of defense and to help the body
As a herbalist and fitness enthusiast, she knew heal itself.
exactly what foods I could eat to not only heal my
digestive issues, but also help to clear my skin. This 7 day Food as Medicine Meal Plan will help you

I was sold. to incorporate colorful and nutrient dense healing

foods, spices, and plants into your diet to help you
I started trading the lunch my mom packed for me for reduce inflammation, balance hormones, increase
veggie sticks, fruits, and other healthy fresh foods. I energy and improve your overall health.
noticed a difference within a couple of months.
Special thanks to Katie Kimball of kitchenstewardship.com
for collaborating on the recipes and providing cooking
demonstration videos to make healthy eating easy for all!

Food IS Medicine 7 Day Meal Plan 1

When using food as
medicine, I like to follow
the following principles.

1. Eat in harmony with your genetic programming

— i.e., the way our hunter-gatherer ancestors ate.

This doesn’t mean conforming to a strict Paleo diet,

but rather following the guidelines it suggests.
Consider a whole foods plant-based diet with as
little processed food and added sugar as possible.

Ideally this means consuming far fewer grains

(especially the processed ones) ; little or no dairy
(even if you don’t seem intolerant to it); cold water
fish like salmon, sardines and mackerel as well
as pasture raised and grass fed sources as the Food should be your main source of nutrients,

preferred animal products; and far more and supplements are only supplemental (hence

intestine-activating fiber — we consume a paltry their name) when we cannot get enough nutrients

average of 15 grams a day; our Paleolithic ancestors from our diet. We recommend DailyGLOW,

took in 100 grams. With that said, we do our Multi-Nutrient formula with built-in hormone,

recommend legumes (soaked and sprouted), thyroid and immune support as an all-in-one

especially for those who don’t get enough fiber supplement to complement your healthy diet.

in their diet.
3. Combine your nutritional plan with a program
to reduce stress and raise awareness about
2. Use foods rather than supplements to treat
how and what we eat.
and prevent chronic illness.
Stress inhibits and interferes with every aspect of
Whole foods contain a number of substances that
digestive functioning and with the efficient use of
work synergistically and may be far more effective
nutrients. Stressed-out people can’t make very
than supplements that just deliver one of them.
good biological use of even the most healthy diets.
Why take the powerful antioxidant lycopene in a pill
Learning to eat slowly and mindfully will increase
when you can eat a tomato that contains both
your enjoyment of meals, reduce your consumption
lycopene and a number of other antioxidants, along
of food (most of us eat so fast we don’t have time
with vitamins, minerals and other nutrients that
to register signals from our stomach that we are full),
work together to prevent heart disease by
and help you make food choices that
decreasing cholesterol and lipid levels and stopping
are better for you.
abnormal blood clotting?

Food IS Medicine 7 Day Meal Plan 2

4. Understand that we are all, as the pioneering 6. Don’t Let Your Diet Stress You Out
biochemist Roger Williams pointed out 50 years
ago, biochemically unique. Stressing out about avoiding gluten or dairy can be
just as inflammatory as eating them. Unless you
We may be the same age and ethnicity, have very
have a true allergy, don’t let your diet stress you out.
similar health status, ethnicity, and income, but you
Follow some general guidelines and do your best
may use 100 times as much B6 as I do, and I may
to stick to them 80% of the time.
require 100 times more Zinc.
And don’t waste your time and energy judging
Sometimes we may need a nutritionally oriented
others for what they eat! It will just make you cranky
physician, dietitian or nutritionist to do specific,
and self-righteous, a stressful emotional state that
sophisticated tests to determine our deficiencies
will ruin your digestion. And it sure won’t do those
and requirements. We can always learn a great deal
other people any good.
about what’s good for us by experimenting with
different diets and foods, and by paying close
attention to the outcomes. If you want to dig into
your genetic propensities for nutriental needs, check
out our Micronutrient and Nutrition panels in DNA
Made Simple .

5. Find a health professional who will help you

begin treatment of chronic conditions with
nutrition and stress management (as well as
exercise) rather than medication.

Except in life threatening situations, this is the sane,

common sense way to go. The prescription antacids,
Type 2 diabetes drugs, and antidepressants that
tens of millions of Americans use to decrease acid
reflux, lower blood sugar, and improve mood, only
treat symptoms and do not address causes.
And they have very significant and often dangerous
side-effects. If they are only prescribed, as they
should be, after a thorough trial of
non-pharmacological treatment, they will rarely be
necessary. Reach out to
[email protected] if you would like
to learn more about working with our team of
experienced clinicians at GLOW Natural Wellness.

Food IS Medicine 7 Day Meal Plan 3

How to follow this plan
The7 Da y Plan includes breakfasts, lunch, dinner Snacks - For best results, prepare some snacks
and snacks. ahead of time,, so you can grab them when hunger

To make it super simple, here is what I recommend: strikes. You'll find some grab-and-go snack ideas as
well as snack recipes in this guide.
Breakfast - Choose smoothie (instructions for
building an amazing smoothie and some recipe On the following page you will find the suggested

ideas are included) - for additional inspiration see meal plan, and the recipes and instructions for each

Building A Better Smoothie Blueprint. meal are found in the following pages.

Lunch - GLOW Bowl - this is my favorite wa y to For more information, resources and additional

pack a ton of nutrition and fla vor into one meal with cooking demos visit:

very little effort. glownaturalwellness.com/naturalmedicineathome

Dinner - choose a dinner from the recipes or follow

along with the sample menu.

Breakfast Snack Lunch Snack Dinner

Stir-Fry with
Ginger Peach Rew vegetables with
Dayl Smoothie Veggie Veggie Dip
Glow Bowl Avocado Deviled Eggs Ginger Garlic Sauce
Cauliflower Fried Rice

Stuffed Speghetti Squash

Day2 Egg Muffins Green Smoothie Glow Bowl Veggie Chips Steamed Broccoli
Gluten-free Flatbread

Barri• with Coconut Oven Roasted Chicken

Raw vegetables with
Day3 Oatmeal
Veggie Veggie Dip
Glow Bowl Whipped Cream Sprinkle of Brusaels Sprouts
cinnamon and chopped mint Maehed Cauliflower

Apple slices w/ sprinkle

Build Your own
Day4 Smoothie
Avocado Deviled Eggs Glow Bowl of cinnamon 14 cup retw almond Chicken & Veggie Soup
butter or 2 tbsp. almonds

Presaun, Cooker Mexican

Smoothie or Apple Slices
Day5 Breakfast Hash Veggie Chips Glow Bowl
with almond butter
Lentils & Rice Raw Ve,gies
and Guacamole

Berries with Coconut Pan-Seared Salmon or Salmon

Retw vegetables with Glow Green
Day6 Breakfast Hash Whipped Cn,am Sprinkle ot Glow Bowl Goddess Hummus
Patties Sautead Aspan,gua
cinnamon and chopped mint Laftovar Caultflowar Fried Rice

Raw 111111etables with Glow Gn,an Smoothie or Apple Slices Burger• (Meat or V&Qle)
Day7 Breakfast Hash
Goddess Hummus
Glow Bowl
with almond butter Sprouted Lentil Salad

Food IS Medicine 7 Day Meal Plan 4

 DIRECTIONS
Mushroom Immune Elixir Puree all ingredients in a high-speed blender and puree
A Coffee Alternative
until smooth. Transfer the liquid to a serving glass
and serve immediately.
INGREDIENTS
1 cup hot water
Cocoa Banana Smoothie
1 scoop Mushroom powder blend SERVES 1
1 scoop collagen powder
INGREDIENTS
1 tbsp cacao or carob powder
1 medium banana, peeled
2 tsps golden monk fruit or stevia to taste
½ ripe, medium avocado
1/2 tbsp ghee or coconut oil
1 cup baby spinach
1 drop peppermint oil
1 cup unsweetened almond milk
DIRECTIONS 1-2 tsp. Unsweetened organic cacao powder
Add hot water to a blender. Add in all ingredients, Honey, if needed
blend together, then pour into your favorite mug. Ice, as needed
Enjoy!
DIRECTIONS

Puree all ingredients in a high-speed blender and puree

Smoothie Recipes samples: until smooth. Transfer the liquid to a serving glass
and serve immediately.

Strawberry Smoothie
SERVES 1 Almond Blueberry Smoothie
SERVES 1
INGREDIENTS
INGREDIENTS
2 cups hulled strawberries
1 cup unsweetened coconut milk
1 cup unsweetened almond milk
1 Tbsp. almond butter
1 medium apple, chopped
1 cup fresh blueberries
1 cup baby spinach
2 fresh mint leaves
1 inch fresh ginger root, peeled
Ice, as needed
Ice, as needed
DIRECTIONS
DIRECTIONS
Puree all ingredients in a high-speed blender and puree
Puree all ingredients in a high-speed blender and puree
until smooth. Transfer the liquid to a serving glass
until smooth. Transfer the liquid to a serving glass
and serve immediately.
and serve immediately.

Mango Smoothie
SERVES 1

INGREDIENTS
1 large mango, peeled and chopped
1 cup baby spinach
1 cup unsweetened almond milk
2 tsp. almond or cashew butter
Pinch of ground cinnamon
Ice, as needed

Food IS Medicine 7 Day Meal Plan 6

Ginger Peach Smoothie Handful of fresh herbs (freshly grated ginger,
SERVES 1
fresh parsley, fresh mint, fresh basil).
INGREDIENTS
3 Tbsp. freshly squeezed citrus juice (freshly
1 cup unsweetened coconut milk
squeezed juice from lemons, limes, oranges,
1 large peach, diced
1 Tbsp. almond butter grapefruits) to support liver detox.
1 Tbsp. unsweetened coconut flakes 1 Tbsp. protein (almond butter, cashew butter,
1 inch finely chopped fresh ginger, peeled
sunflower seed butter, walnuts, almonds, Brazil
Ice, as needed
nuts, etc.) provides protein and healthy fats.
DIRECTIONS You can also use protein powder or collagen.
Puree all ingredients in a high-speed blender and puree
until smooth. Transfer the liquid to a serving glass **Optional Boosters: Maca powder, MCT oil,
and serve immediately. greens powders, cinnamon, cacao, avocado

Build Your
Own Smoothie
Here’s what you can toss into your high-speed blender
for a simple smoothie:

10 oz. liquid (coconut water, full fat coconut milk,

unsweetened almond milk, etc.) provides
hydration, healthy fats and protein. You can also
use herbal tea for your liquid to kick of the
medicinal value of your smoothie.

3 cups dark leafy greens (spinach, kale, romaine

lettuce, dandelion greens).

½ cup veggies or fruits (cucumbers, celery, red

bell pepper, berries and a banana) provides
vitamins, minerals and fiber. You can use fresh or
frozen fruits and veggies. Frozen are much
cheaper and often easier to digest because they
have a higher water content! Frozen veggies were
a savior for me with healing my gut because they
were easier for me to digest than raw or cooked
raw veggies, which tended to be too rough for
me. **Those who are aiming to reduce blood
sugar and fat stores will want to opt for veggie
heavy smoothies rather than fruit heavy.

Food IS Medicine 7 Day Meal Plan 7

Breakfast Hash

INSTRUCTIONS INGREDIENTS

1. In a cast iron skillet, heat coconut oil over medium heat. Add onions and 1 tbsp Coconut Oil
cook until softened and becoming translucent. About 5 minutes. 1 small Yellow Onion (chopped)
2. Stir in garlic, cinnamon, ginger, turmeric, and salt. Cook until fragrant, 2 cloves Garlic (minced)
about 1 minute. Immediately add ground beef. Break up beef as it 1 tsp Cinnamon
cooks with a wooden spoon and stir as needed.
2 tsp Ground Ginger
3. When beef is just barely cooked through, add sweet potatoes and brussels (or 2 tbsp freshly grated ginger)
sprouts and cook, continuing to stir frequently until potatoes are softened. 2 tsp Turmeric
About 5-7 minutes.
1/2 tsp Sea Salt
4. Stir in kale and allow to cook until wilted and softened. About 3 minutes. 1 lb Ground Beef
Check sweet potatoes for doneness. Cook until desired doneness (grass-fed preferably)
is reached. 2 medium Sweet Potato
5. Stir in lemon juice. Taste and add more salt if desired. (peeled, cut into bite-sized cubes)

6. Serve in bowls with sliced avocado on top. 1 bunch Kale Leaves (chopped)
1 pound brussels sprouts
(trimmed and halved)
NOTES
1 tbsp Lemon Juice (fresh)
Use your favorite veggies, herbs and spices to create your favorite
combinations! For extra protein, add a soft-boiled egg on top. For extra
crunch, sprinkle with hemp seeds or your favorite nuts and seeds.

Food IS Medicine 7 Day Meal Plan 8

Egg Muffins

INSTRUCTIONS INGREDIENTS

1. Preheat oven to 350 degrees, grease a muffin tin with coconut 9 large eggs
or avocado oil. ½ cup almond milk (or milk of choice)
2. Thaw spinach in the microwave. It does not need to be fully thawed, 8 oz. mushrooms, sliced
but the majority of the “icy” part should be thawed. Place spinach in 12 cherry tomatoes, halved
a kitchen towel and wring spinach out over the sink until most of the
1 red bell pepper, diced
excess moisture is removed from the spinach.
1 yellow bell pepper, diced
3. In a large mixing bowl whisk together the eggs, mushrooms, red and yellow 1 package frozen chopped spinach
bell pepper, spinach, and seasonings until combined. 1//2 tsp black pepper
4. Pour the mixture into the muffin tin and only fill 3/4 of the way and bake 1 tsp salt
for 20-25 minutes. Allow the muffins to cool, then remove from muffin tin. ½ tsp garlic powder
1 tsp turmeric

NOTES

You can use this same method with any combination of veggies, meat
(ground beef or turkey, sausage, or bacon would all be great) and seasonings
that you like!

Food IS Medicine 7 Day Meal Plan 9

Instant Pot Oats

INSTRUCTIONS INGREDIENTS

1. Add the oatmeal of your choice and the liquid ratios that match to the For Steel Cut Oats:
pot of your Instant Pot or electric pressure cooker with the salt. 2 cups water
2. Press the manual setting and set the cooking time for 3 minutes on high. 1 cup milk of choice
Once the cooking time ends, allow the oatmeal to sit in the pot to 1 cup steel cut oats
naturally release the pressurized steam for 20 minutes. Flip the release
1 generous pinch of salt
valve using the end of a wooden spoon to release any residual steam
and always face the lid away from you when opening. For Old Fashioned Rolled Oats:
3. Add toppings of your choice. Oatmeal can be refrigerated for 3-5 days. 1 cup water
1 cup milk of choice
1 cup old fashioned rolled oats
1 generous pinch of salt

See oat recipe notes for additional

seasoning options.

Food IS Medicine 7 Day Meal Plan 10

Overnight Crock-Pot
Steel Cut Oats

INSTRUCTIONS INGREDIENTS

1. Place steel cut oats, liquid (water or water and milk combination), pinch 1 cup organic steel cut oats
of salt, and any seasonings in a crock-pot and stir to combine. 4 cups water (*For creamier oats, use 1 cup
Heat on “Warm” or “Keep Warm” setting for 7-8 hours. of water and 3 cups of milk (almond milk
Stir, add in toppings and enjoy! and coconut milk work great!)
Pinch of salt.
OAT RECIPE NOTES: Seasonings to taste, optional toppings.

While most people think about adding things like brown sugar and maple See oat recipe notes below.
syrup to their oatmeal, there are some great medicinal culinary herbs
and spices that can help you avoid added sugar first thing in the morning.
Cinnamon, nutmeg, and allspice are all delicious, warming spices that also
lend a natural, subtle sweetness to the food they are in. If a little sweetness
is in order, add 2-3 tablespoons of one (or a combo!) of these to the
crock-pot while cooking. Top with diced apple or berries for a little added
sweetness. Nuts and seeds also make for a delicious addition.

Many people don’t consider making oats a savory breakfast option.

Oats make a delicious base for wilted greens, sauteed or roasted veggies,
and a runny egg. For savory oats, dried herbs and spices could be added
while cooking. Dried rosemary, oregano, basil, cumin, chile powder, garlic
powder, onion powder, paprika, smoked paprika, turmeric, curry powder,
sage, thyme - the list could go on! - would all be delicious. Simply add 2-3
tablespoons of your favorite seasoning or combination of seasonings while
cooking. Fresh herbs would be delicious mixed in just before eating.
Rosemary, sage, basil, thyme, tarragon, chives, cilantro, flat leaf parsley, or any
of your favorites would be delicious.

Food IS Medicine 7 Day Meal Plan 11

 Lunch
GLOW Bowls
Fresh fruit

Food IS Medicine 7 Day Meal Plan 12

 Add-Ins
What is a GLOW Bowl
Fresh (unlimited): green snow or sugar snap peas,
and How to Make It cucumber, radish, tomato, sprouts
Ground spices (unlimited): Himalayan pink sea
salt, freshly ground black pepper, cumin, garlic
A GLOW bowl is a meal that can be put together in powder, basil, cayenne, onion powder, paprika,
just a few minutes. GLOW bowls typically have a crushed red pepper flakes, oregano, curry powder,
gluten-free grain base, leafy green vegetables, turmeric, cinnamon
roasted vegetables, protein (vegan or non-vegan) Fresh herbs (unlimited): parsley, cilantro, thyme,
and add-ins such as avocado, medicinal herbs, rosemary, basil, dill, mint
nuts/seeds and dressing. Roasted or sautéed red onion, shallot, garlic
¼-½ ripe, peeled ripe avocado
You can create your GLOW bowls to suit your
Unsalted raw nuts and seeds ( - ¼ cup): pumpkin,
favorite whole foods and flavor combinations. Below
sunflower, almonds, cashews, chia seeds, ground
are some suggestions for each category of your
flax seeds, hemp seeds, pecans, walnuts,
GLOW bowls during this Masterclass. Be creative
pine nuts
and enjoy!
Dressing/Dip (2 Tbsp.): black bean, hummus,
You can also make GLOW Bowls to go in Mason Jars! pesto, guacamole, salsa, extra-virgin olive oil,
These can be made ahead. freshly squeezed lemon, lemon zest, freshly

Gluten-Free Grain Base (1 cup): quinoa, brown rice, squeezed lime

wild rice, millet.

Leafy Green Vegetables (unlimited): massaged kale,
spinach, arugula, mixed greens.
Roasted Vegetables (1-2 cups): sweet potato,
carrots, beets, squash, zucchini, Brussels sprouts,
parsnips, frozen and defrosted cauliflower, frozen
and defrosted broccoli, peppers.
Protein (3/4 cup): chickpeas, kidney beans, black
beans, pinto beans, navy beans, lentils.
Optional Animal Protein (size of palm or ¾ cup): wild
caught salmon, organic chicken, organic eggs,
organic, organic grass fed beef.

Food IS Medicine 7 Day Meal Plan 13

 GLOW Bowl Ideas
#1 #4
Quinoa Quinoa
Massaged Kale Red, yellow, orange bell peppers, onion, garlic
Roasted Cauliflower Zucchini and summer squash
Roasted Broccoli Black beans
Chickpeas Grass-fed beef (ground beef or steak)
Salt, pepper, garlic, onion, turmeric, ginger Tomatoes, jalapenos or peppers/chiles, sliced
Hemp seeds avocado/guacamole
Squeeze of lemon, drizzle of olive oil Salt, pepper, cumin, chile powder, paprika
Cilantro, lime, avocado oil drizzle

#2
Brown rice #5
Wilted spinach
Brown rice
Mushrooms
Wilted spinach, roasted tomatoes, asparagus
Sweet potato
Salmon
Brussels sprouts
Basil, parsley, salt, pepper, onion, garlic
Organic chicken thighs
Drizzle olive or avocado oil, squeeze of lemon
Onion, garlic, cumin, chile powder, smoked paprika
½ avocado sliced

#3
Wild Rice
Arugula - fresh
Roasted carrots, beets, turnips with rosemary and
olive oil
Lentils
Fresh parsley, green onion and mint
Pumpkin seeds

Food IS Medicine 7 Day Meal Plan 14

 Dinner

Food IS Medicine 7 Day Meal Plan 15

 DAY 1

Stir Fry with Garlic

Ginger Sauce
• Start sprouting lentils and make kimchi
• Asian stir fry (choice of meat or veg only)

INSTRUCTIONS INGREDIENTS

1. Add protein of choice to a large skillet over medium-high heat. Cook until 1 lb. protein (see recipe notes)
it is browned and mostly cooked through. If using tofu, be sure to prep 5 ounces mushrooms, sliced
it accordingly. 2 carrots, sliced into rounds or julienned
2. While your protein cooks, chop the veggies and make the sauce. Add the 1 red pepper, sliced into strips
broth and all sauce ingredients to a bowl and mix well. 5 ounces snap peas

3. When your protein is mostly cooked, add the mushroom and cook them 5 ounces broccoli florets

for 5 minutes. If there is more than 1 tablespoon of the oil in the pan 5 ounces cauliflower florets
remove it by tilting the pan to the side and using a spoon to scoop it out. ½ cup green onion, sliced
If there is less, add a splash of oil. ¼ cup thai basil leaves, loosely packed

4. Add the remaining veggies to the pan and cook for 8-10 minutes, or until
Stir Fry Sauce
they are crisp-tender.
1 cup broth (beef, vegetable, or chicken)
5. Pour the sauce into the pan. Once the sauce has thickened (1-2 minutes)
½ cup gluten free soy sauce
serve the stir fry over rice or cauliflower rice.
(or tamari, coconut aminos
or liquid aminos)
NOTE
2 tablespoons honey
1 tablespoon sesame oil
For the protein in this dish, you could use grass-fed, organic ground beef,
chicken or turkey, sliced steak or chicken, tofu, lentils, beans. 2 tablespoons minced ginger
Use your favorite protein! 3 garlic cloves, minced

Feel free to use your favorite veggies instead of the ones listed in the
ingredients. You'll want to use about 8 cups of chopped vegetables.

Note the sauce in this recipe will be somewhat thin as we have opted
not to use any thickeners.

Food IS Medicine 7 Day Meal Plan 16

Cauliflower Fried Rice
Note: Make double batch and freeze for Friday’s dinner!

INSTRUCTIONS INGREDIENTS

1. Add ghee to a wok over medium-high heat. Add the garlic and onions & 1 tablespoon Ghee or Bacon Fat
saute for 3 minutes. Add the ground pork and cook for 7-8 minutes while 3 cloves Garlic, minced
breaking apart big pieces with the back of a wooden spoon. 1 cup Sweet Onions, chopped

2. Stir in the carrots and season with the coconut aminos, fish sauce, and 1 cup Carrots, chopped
black pepper. Remove from the wok and set aside in a bowl. 3 tablespoon Coconut Aminos

3. Crack the eggs into the wok and scramble for 1 minute. 1 teaspoon Fish Sauce
1/4 teaspoon Coarse Ground Black Pepper
4. Return the pork mixture to the pan and stir together with the eggs. Add
2 large Eggs
the cauliflower rice and green onions. Mix until everything
is thoroughly combined. 4 cups Cauliflower Rice
(run cauliflower floret through the
5. Cook for 5 minutes until cauliflower is soft but not mushy.
cheese grater attachment of your
6. Top with more green onions before serving.
food processor)
1/2 cup Green Onions, chopped
NOTE

You could make this a full entree. Use ground pork, chicken, turkey, or beef.
Shrimp would also be delicious in this dish. You could add in any veggies you
enjoy. Use rice instead of cauliflower if you have that on hand. If you don’t
have fish sauce, simply omit.

Food IS Medicine 7 Day Meal Plan 17

DAY 2

Stuffed Spaghetti Squash

INSTRUCTIONS INGREDIENTS

1. First, cook the spaghetti squash. Preheat oven to 375 F. Wash the 1 small (2 lb) spaghetti squash
spaghetti squash and use a fork to poke several holes in the outside. 1 pound grass-fed bison
Place spaghetti squash on a baking sheet and roast for 45-50 minutes. 1 Tbsp. virgin coconut oil or tallow
The squash is done once you can pierce through the skin easily with a 2 clove garlic, minced
small paring knife. Set aside to cool. ½ tsp. sea salt
2. *For meatless option, see #3. In a large safe non-stick skillet, add the ½ tsp. freshly ground black pepper

coconut oil and heat over medium heat. Add the garlic and saute 2 2 cups organic spinach, chopped

minutes to translucent. Add the bison and cook, stirring, for 8-10 minutes. 1 Tbsp. fresh rosemary, minced

Add the smoked paprika, fennel seeds, salt, pepper and rosemary and 2 tsp. smoked paprika
2 Tbsp. organic tomato paste
continue to cook, stirring occasionally, for another 5 minutes to allow
1 tsp. fennel seeds
flavors to deepen. Stir in tomato paste, spinach and ¼ cup water. Turn
heat to low, cover and simmer to let thicken. For meatless option:
3. For meatless option: In a large safe non-stick skillet, add the coconut oil
1 cup quinoa, cooked
and heat over medium heat. Add the garlic and saute 2 minutes to 12 oz. mushrooms, sliced
translucent. Add the mushrooms and riced cauliflower and cook, stirring 1 cup cauliflower, riced
occasionally, for 8-10 minutes or until mushrooms are browned and
cooked thoroughly. Add the quinoa, smoked paprika, fennel seeds, salt,
pepper and rosemary and stir to combine all ingredients. Continue to
cook, stirring occasionally, for another 5 minutes to allow flavors to
deepen. Stir in tomato paste, spinach and ¼ cup water. Turn heat to low,
cover and simmer to let thicken.

4. Halve spaghetti squash. Scoop out seeds. Using a fork, scrape out strands
of spaghetti squash to make a “nest” of squash noodles. Top with filling
mixture and serve.

Food IS Medicine 7 Day Meal Plan 18

Quick Gluten-Free
Flatbread
• Steamed broccoli
• Gluten-free flatbread (skip if grain-free)

INSTRUCTIONS INGREDIENTS
1. The night before: In your blender, measure out the rice and buckwheat and cover
about an inch over the top with filtered water. Allow to sit at room temperature 1 1/2 c. dry brown rice (whole)
until the next day. 1/2 c. hulled buckwheat (whole)
2. When you’re ready to bake: Preheat oven to 450F with the baking stone(s) or
Water to cover
cast iron surface IN the oven. You want the baking surface to be screaming hot
1 1/4 (up to 1 3/4) c. water
when you’re ready for it, so make sure those are in for at least 10 minutes after the
oven is preheated. 2 tsp. apple cider vinegar
3. *One batch requires 1 1/2 rectangular baking stones or one large cast iron griddle. 1/3 c. ground flax (golden or brown,
Two cast iron skillets would be sufficient as well. preferably freshly ground in a dedicated
4. Drain the water off the grains using a fine mesh strainer. You can optionally briefly
coffee grinder)
rinse them off.
5. Measure water right in the blender – 1 1/4 c. for a high-speed blender or 1 1/2 c. for 3 Tbs. olive oil (or any softened fat: lard,
a regular blender. You can add more if necessary to get the full blend going. butter, coconut oil, bacon grease, etc.)
6. Pour the soaked grains back into the blender. Add the vinegar, flax, fat, and salt. 1 1/2 tsp. Real Salt
7. Blend into a smooth, thick batter: with a high-speed blender, the “batter” function
1/2 tsp. baking soda
or 20 seconds on medium-high should do it (even a double batch). In a normal
blender, you’ll want to blend a few seconds on low, then about 10 seconds on high. Grease for the pan
Stop the blender and use a spatula to push unblended grains down toward the
blades. Blend again for 5-10 seconds and repeat as necessary until all the soaked
grains are incorporated. If you need to, you may add up to 1/4 cup more water. NOTE
8. Once the batter is a uniform mixture, turn the blender on enough to create a
* You can use all sorts of grain combinations for this bread! Half
vortex and pour the baking soda directly into it through the blender lid.
rice, half millet works great, rice/millet/buckwheat, even adding
9. Take the baking stone or cast iron out of the oven. Grease the pan with coconut
lentils in place of part of the grains works out. Each will have a
oil, lard,or bacon grease. different texture and taste; we chose the buckwheat rice combo in
10. Slowly pour the batter in a back-and-forth motion over the entire pan, from this ratio because it yields the softest texture.
the center out. It should start to cook on the bottom right away which will stop it * To soak, you may add whey or lemon juice to the water to
from spilling over the edge, if your pans are hot enough. reduce phytates, but it’s not absolutely necessary. The soaking is
necessary to soften the dry grains so that the blender can do its
11. Return the pan(s) to the oven and bake for 13-18 minutes. If you have two
job.
pans, put one on the top rack in the highest position, one on the bottom, and
*To really amp up the nutritional content of this bread, add in
switch them after 7-8 minutes. your favorite herbs before baking.
12. The bread will be cracked on the top and crispy on the bottom when done.
Cut into squares with a pizza cutter and serve warm! 2-3 tablespoons of dried or fresh herbs can be added to the
batter. Some great options include: rosemary, garlic, onion, green
13. Store at room temp for 2-3 days, in the fridge for a week or in the freezer for 6
onion, chive, basil, thyme, marjoram, oregano, tarragon, fennel, dill,
months. Toast or lightly bake/warm up to serve leftovers. and crushed red pepper. Don’t forget that warming spices like
cinnamon, clove, nutmeg and allspice can be delicious in bread,
too!

Recipe courtesy of kitchenstewardship.com

Food IS Medicine 7 Day Meal Plan 19

 DAY 3

Easy Oven Roasted Chicken

(with bonus health benefits!)
Roasted chicken (make 2 for easy meals throughout the week)

INSTRUCTIONS INGREDIENTS

1. Preheat oven to 325F. 2 tsp. paprika

2. Mix spices in a small bowl first (less the 1 Tbsp. minced onion). 1 tsp. Real Salt
3. Place the whole chicken right into a deep covered baking dish. Season 1 tsp. dried minced onion + 1 Tbs. more
the bottom of the chicken, then turn over into your baking dish and 1 tsp. thyme, ground or dried
season the breast side 1 tsp. turmeric
and inside the cavity. ½ tsp. garlic powder
¼ tsp. cayenne (red) pepper
4. Sprinkle minced onion on top (or use a real onion)
¼ tsp. black pepper
5. Cover the baking dish and bake 20-30 minutes per pound or until 1 whole chicken, about 4–5 pounds is good
inner temp is 160F.
6. Allow a 5-10 minute rest before carving, during which time the internal
temperature should raise to 165F

Recipe courtesy of kitchenstewardship.com

Food IS Medicine 7 Day Meal Plan 20

Brussels Sprouts

INSTRUCTIONS INGREDIENTS

1. Drizzle some olive oil in a skillet. Kassadrinos Olive oil

2. Add a pat of butter and heat both on medium. Butter

1 pound Brussels sprouts
3. Slice your sprouts in half lengthwise and arrange face-down in the
1/4 – 1/2 c. chicken broth
pan. Cook, turning occasionally until the sprouts start to brown and
Salt and pepper to taste
caramelized. 2 tsp. Dried herbs or spices or 2 tbsp.
Add 1/4-1/2 cup chicken broth.. Fresh herbs (garlic, chile powder, crushed

4. Grind on some salt and pepper. red pepper, paprika, turmeric, are all
delicious with brussels sprouts.
5. Cook on medium high for one minute.

6. Cover and cook for two more minutes.

7. Uncover and turn the heat up a bit to get rid of the excess liquid
and finish the caramelization.

Food IS Medicine 7 Day Meal Plan 21

Cauliflower Tabbouleh

INSTRUCTIONS INGREDIENTS

1. Place a large skillet over medium heat. Add 1 tsp. avocado oil. When oil Salad
starts to shimmer, add the riced cauliflower and stir. Continue heating 4 cups riced cauliflower (about a 15-16 ounce
and stirring until cauliflower starts to release some of its moisture
bag or 1 medium cauliflower, grated)
and is crisp tender (don’t overcook it – you want it to have a little bite
½ large cucumber, diced
or toothiness left). Remove from heat and continue to stir for a couple
2 stalks celery, diced
more minutes to help the moisture evaporate as the cauliflower cools.
Spread onto a large plate or baking sheet and set in the freezer while 4 Roma tomatoes, seeded and diced
you make the dressing and chop the veggies. 4 green onions, white and green parts

2. Add dressing ingredients to a blender and blend on high until well hinly sliced

combined. (Alternatively, you can finely mince the garlic then whisk ¼ cup packed mint leaves, minced
dressing ingredients in a small bowl if you don’t have a blender. 1 cup fresh parsley, minced

3. When cauliflower is cool, place in a large bowl with cucumber, celery,

Salad
tomatoes, onions, mint and parsley.
3 Tbsp. avocado oil or olive oil
4. Pour dressing over salad and stir to combine. Taste and adjust spices as
Juice of 1 lemon (about ¼ cup)
needed. Serve immediately or refrigerate for 30 minutes to allow flavors
to combine. 1 clove garlic, finely minced if not using
a food processor
5. Store unused portions in a covered container in the fridge for
up to 4 days. ½ tsp. salt, or to taste
¼–½ tsp. black pepper, or to taste

Food IS Medicine 7 Day Meal Plan 22

 DAY 4

Chicken Soup
• Soup with homemade stock from yesterday’s bones

INSTRUCTIONS INGREDIENTS

1. In a large pot, heat oil over medium-high heat until it shimmers. Add Chicken Stock
chicken carcass pieces and cook, turning occasionally, until bones and 1 tablespoon olive oil
any remaining skin are browned.
1 chicken carcass picked clean of meat
2. Add a splash of the water to deglaze the pan and scrape all the browned and cut into pieces
bits off the bottom. Add the vegetables, remaining water, and salt. Bring
10 cups filtered water divided
to barely a simmer (watch closely to make sure it never comes to a boil
2 large carrots roughly chopped
as that can make your soup cloudy).
2 celery ribs roughly chopped
3. Simmer for 90 minutes, scraping fat off the top occasionally, and
1/2 large onion roughly chopped
checking to make sure your broth has not started to boil.
1/2 teaspoon salt
4. Discard large pieces of bone and vegetable before straining broth
through a fine-mesh strainer. Rinse pot to remove any chicken or
Salad
vegetable remnants and return broth to the pot. Bring to a simmer
and add carrots, celery, onion, and spices. Simmer for 20 to 25 minutes, 2 large carrots chopped
until vegetables are tender. 2 celery ribs chopped
5. Stir kale and cooked chicken into the broth and vegetables. Add more 1 bunch kale, stems removed
salt and pepper to taste. Bring to a simmer and cook for 2-3 minutes to and roughly chopped
make sure the chicken is heated through and to allow the kale 1/2 onion diced
to wilt in the hot liquid. 1 bay leaf
6. Serve and enjoy. 1/4 heaping teaspoon dried oregano
1/4 heaping teaspoon dried basil
NOTE 1/8 teaspoon ground thyme
2 cups cooked chicken shredded
Top with fresh parsley, tarragon, or rosemary. You could opt to add ¼ cup
or chopped
cooked wild rice, lentils, or quinoa to each bowl when serving. Add in your
Salt and pepper
favorite veggies.

Food IS Medicine 7 Day Meal Plan 23

DAY 5

Pressure Cooker
Mexican Lentils and Rice

INSTRUCTIONS INGREDIENTS

1. Combine rice, lentils, and water in the Instant Pot following this rice 3/4 c. dry green lentils
soaking method. 1/2 c. brown rice (or white

2. Allow to soak overnight with the machine turned off. 1 c. water

2 1/2 c. homemade chicken stock
3. Drain the water off (save some for next time; see method), then add all
the other ingredients except the cheese to the pot and give it a stir. 1 c. tomato sauce (8 oz. can) or 1 6-oz.
can tomato paste (in glass jars, no BPA!
4. Lock in the lid and close the valve.
+ and extra ½ c. stock
5. Turn the Instant Pot on to the “Chicken” setting, which is 15 minutes on
3/4 c. chopped onion (or a few Tbs. dry
high pressure. (It will also take about 20 minutes for the IP to get
up to pressure). minced onion
1 c. chopped green or red pepper
6. When the 15 minutes are up, you can use either a quick release by
opening the valve or a natural release by letting it sit for 15 minutes while 1–2 carrots, sliced or shredded
you prepare a salad (or play with your kids). The Instant Pot will keep your 2 c. cooked, shredded chicken
meal warm as long as you need it to. If you use quick release, give the optional: other vegetables like
whole appliance a little jiggle to release any pockets of steam that may spinach, broccoli
have gotten trapped under the thick food.
3 tsp. taco seasoning
7. Sprinkle shredded cheese on top (or stir it in) and close the lid for about 2 cloves crushed garlic or 1/2 tsp.
5 minutes to let it melt (or serve cheese at the table for individual plates).
garlic powder
8. Serve warm with salsa and sliced avocados. 1/2 tsp. salt
Dash pepper
NOTE 1 c. grated cheese

You do not have to soak the lentils and rice. If you haven’t, just add one
more cup of broth or water to the recipe at cooking time.
To make a vegetarian option, skip chicken
To make a grain-free option, shredded chicken with taco seasoning in
lettuce leave wraps, over cauliflower rice or a salad

Recipe courtesy of kitchenstewardship.com

Food IS Medicine 7 Day Meal Plan 24

Guacamole
• All your favorite toppings
• Raw veggies and guacamole
(jicama with a squeeze of lime is particularly delicious with guac!)

INSTRUCTIONS INGREDIENTS

1. In a medium mixing bowl, use a fork or a potato masher to mash the 3 ripe avocados, peeled and pitted
avocados to your desired consistency. 1 jalapeño, cored and finely diced (add more
2. Stir in the jalapeño, onion, lime juice, cilantro, salt, cumin until well-mixed. or less to taste)
(If adding tomatoes, stir them in at the very end.) 1/2 cup finely diced red onion
3. Taste and season with extra salt (plus extra lime juice, jalapeño 1 tablespoon fresh lime juice
and/or cilantro) if needed. 1/2 cup fresh cilantro leaves, finely chopped
4. Serve immediately and enjoy! 1/2 teaspoon fine sea salt
1/4 teaspoon ground cumin

NOTE ½ teaspoon chili powder or cayenne, optional

(Optional: 1 roma tomato, cored
Storage Instructions: To store this guacamole, cover the bowl with plastic and chopped)
wrap (so that the plastic is literally touching the entire top layer of the
guacamole) and refrigerate for up to 2 days before serving. Bonus points if
you leave the avocado pit in the bowl as it helps to prevent browning.

Food IS Medicine 7 Day Meal Plan 25

DAY 6

Spicy Fish Seasoning Blend

Pan Seared Salmon

INSTRUCTIONS INGREDIENTS

1. In an empty spice jar or small bowl, make the blackening seasoning 2 Tbsp. garlic powder
by combining all of the dry spices. 2 Tbsp. salt

2. The mix stores great for as many fish dinners. 2 Tbsp. paprika
1 Tbs. onion powder

3. To cook the fish: 1 Tbs. black pepper

Heat a heavy skillet (preferably cast iron) on high for a few minutes. 1 Tbs. dried oregano
4.
Sprinkle Fish Seasoning liberally on both sides of the fish. 1 Tbs. dried thyme
1 ½ tsp. cayenne pepper, or to taste
5. Sear fillets in a hot skillet for about 2-3 minutes on each side and flip with (I like it hot)
a fish spatula. They are cooked through when they flake when you lift
a fork in the middle.

Recipe courtesy of kitchenstewardship.com

Food IS Medicine 7 Day Meal Plan 26

Salmon Patties

INSTRUCTIONS INGREDIENTS

1 lb. canned salmon (make sure it’s wild

1. Remove skin & backbones of salmon
Pull apart the fish with a fork in a medium bowl. Alaskan salmon
1/4 c. chopped onion or 1 Tbs. dried minced
2. Add seasonings, almond flour or oats., onion, egg, and parsley.
onion or 2 tsp. onion powder
3. Mix well.
1/2 tsp. sea salt
4. Shape into 2” patties.
1 well-beaten egg (see notes for
5. Saute in hot butter, ghee, coconut oil, tallow, or lard in a cast iron skillet egg-free option))
till golden brown on both sides (usually about 2-3 minutes per side).
Cayenne pepper to taste
1 Tbs. chopped parsley (dried is fine)
1/4 c. almond flour or ground oats
NOTE 1 tsp Dill
1 tsp. Garlic powder

Egg-free Version: Use a “flax egg” in place of the egg, and it all works fine.
Stir 1 Tbs. ground flax with 3 Tbs. warm water, then put in the refrigerator for
10 minutes as you prepare everything else. (Works the same with ground
chia seeds!)

Power it up: Add your favorite veggies or culinary spices to your patties to
amplify the taste and medicinal benefits of your meal!

Recipe courtesy of kitchenstewardship.com

Food IS Medicine 7 Day Meal Plan 27

 DAY 7

Green Onion
& Herb Burgers
Burgers (w/ Vegetarian option) and Sprouted Lentil Salad

INSTRUCTIONS INGREDIENTS

1. Heat a skillet with a little oil over medium heat. 1 ½ pound organic/grass-fed ground meat
(beef, buffalo, chicken, turkey, pork)
2. Add the ground meat to a large bowl. Add a generous pinch of salt
of pepper. Add in all other ingredients. Mix together, but be careful 3 green onions, thinly sliced
to not overwork. ¼ cup cilantro, finely chopped

3. Shape into four evenly sized patties. ¼ cup flat-leaf parsley, finely chopped
2 cloves garlic, minced
4. Cook until nicely browned on the first side, about 5 minutes.
Flip and cook for another 5 minutes, covering the pan with a lid. ½ tbsp. Turmeric

5. Check for doneness before serving, cooking for an additional minute ½ tsp. red pepper flakes (optional, use

or so if needed. more or less to taste)

Salt and pepper

Food IS Medicine 7 Day Meal Plan 28

Veggie Burgers

INSTRUCTIONS INGREDIENTS

1. In a small bowl, combine the ground flax and water. Give it a little stir 1/4 cup ground flax
and set aside.
1/2 cup water
2. In a large bowl, add the drained and rinsed black beans.
Mash with a potato masher (or fork) until most of the beans are a paste. 3 cups cooked black beans (2 15-oz cans,
Leave about 1/4 of the beans whole.
drained and rinsed)
3. Place the cashews in a food processor, and pulse until they are breadcrumb size,
NOT a powder. It's okay if a few larger pieces remain. 1 cup cashews*
Add to the bowl with the beans.
1 1/2 cups cooked brown rice
4. Now add the flax/water mix and all the remaining ingredients. Mix very well with
a large wooden spoon. 1/2 cup chopped parsley
5. Using about 1/2 cup per burger, shape into burger patty shapes about 3/4 inch thick. 1 1/2 cups shredded carrots

STOVETOP 1/3 cup chopped green onions

1 cup almond meal
1. Add 2-3 tablespoons of oil on the stove over medium heat. Add 4 patties at a time
and cook until gold and crispy on one side, about 4 minutes. 2 tablespoons smoked paprika
2. Carefully flip the burgers and cook for 3-4 more minutes. 1 tablespoon chili powder
Transfer to a paper towel lined plate.
1-2 teaspoons salt, to taste
BAKE

1. Preheat the oven to 350 degrees F and line a baking sheet or two with parchment
paper. Place the patties on the pan(s) and bake for 20 minutes.
Flip, bake for 15 more minutes. Remove from the oven.

GRILL

1. For easier grilling, refrigerate the patties for at least 30 minutes. Heat the BBQ to
medium high, brush the patties with oil and cook for about 4 minutes on each side.

NOTE

Almonds, sunflower seeds, or pepitas also work in place of the cashews.

These burgers freeze well. Simply wrap individual burgers in parchment
or wax paper and place in an airtight container.

Food IS Medicine 7 Day Meal Plan 29

Sprouted Lentil Salad

INSTRUCTIONS INGREDIENTS

1 ½ cups sprouted lentils

1. Preheat the oven to 400 degrees F. Place the quinoa and lentils in a
medium stock pot with 3 cups of water, 1 teaspoon salt, and 3/4 2/3 cup dried quinoa
teaspoon curry powder. Bring to a boil, then cover and reduce the heat to 3 cups water
medium-low. Cook for 25-30 minutes until the quinoa is fluffy and the 3/4 teaspoon curry powder
lentils are cooked, but firm. Remove from heat, but keep covered until 8 ounces Brussels sprouts
ready to use. 1 cup thinly sliced shallots, about 3-4 2
2. Meanwhile, cut the Brussels sprouts in half and slice thin. Place them on tablespoons Kassadrinos olive oil
a rimmed baking sheet with the sliced shallots and drizzle with olive oil. 1/2 cup scallions, chopped
Toss to coat then spread them out thin and salt and pepper. Bake for
1/2 lemon, juiced
20-25 minutes, until crispy.
Salt and pepper
3. Fluff the quinoa and lentils and move to a large bowl. Add the crispy
¼ cup cilantro, finely chopped, reserved
Brussels sprouts and shallots, chopped scallions, and the juice of half
a lemon. Toss and salt and pepper to taste. Top with chopped cilantro.
Serve immediately.

NOTE

Toasted pine nuts or pumpkin seeds would be a delicious addition to this dish.

Food IS Medicine 7 Day Meal Plan 30

 Snacks
Avocado Deviled eggs

Veggies with guacamole,

hummus, cauliflower hummus
or Veggie Veggie Dip
Sliced apples with nut butter
or small handful of nuts
or seeds
Berries with Coconut Whipped
Cream and mint
Smoothies
(especially green smoothies - herbs like parsley
and mint make great smoothie additions!)

Kale, zucchini, brussels

sprouts chips

Food IS Medicine 7 Day Meal Plan 31

Veggie Veggie Dip

INSTRUCTIONS INGREDIENTS

1. Preheat the oven to 400 degrees F. Cauliflower (cut into florets)

1/3 cup Avocado Oil (divided)
2. Place cauliflower florets in a bowl and toss with 3 tablespoons
of avocado oil. 6 cloves

3. Spread them out on a greased baking tray. Garlic (unpeeled)

1/4 cup Lemon Juice
4. Take the garlic cloves (unpeeled) and place securely inside a small foil
packet where no air can escape. Place onto the same tray. Sea Salt & Black Pepper (to taste)

5. Roast in the oven for 30 minutes, tossing the cauliflower after 15 minutes
to ensure even roasting.

6. Remove the roasted cauliflower florets (they should be completely

softened in the oven) and put into a blender or food processor.
7. Carefully open the garlic foil parcel and squeeze the roasted flesh from
the skins into the same processor. Add the lemon juice and the
additional tablespoon of avocado oil and pulse the mixture to a smooth
puree. Season with salt to taste.
8. Serve the roasted cauliflower dip with fresh cut up veggies,
such as carrot sticks, celery sticks or cucumber.

NOTE

You could add fresh herbs to taste. Rosemary, thyme, basil, and tarragon
would all be delicious options.

Food IS Medicine 7 Day Meal Plan 32

Glow Green
Goddess Hummus

INSTRUCTIONS INGREDIENTS

1. Combine the tahini and lemon juice in the bowl of your food processor ¼ cup tahini
or high-powered blender. Process for about 1 ½ minutes, pausing to ¼ cup fresh lemon juice (about 1 large
scrape down the bowl of your processor as necessary. lemon’s worth)
2. Add the olive oil, parsley, tarragon, chives, chopped garlic and salt to the 2 tablespoons olive oil, plus more for serving
whipped tahini and lemon juice mixture. Process for about 1 minute, ½ cup roughly chopped, loosely packed
pausing to scrape down the bowl as necessary. fresh parsley
3. Add half of the chickpeas to the food processor and process for 1 minute. ¼ cup roughly chopped, loosely packed
Scrape down the bowl, then add the remaining chickpeas and process fresh tarragon or basil
for until the hummus is thick and quite smooth, about 1 to 2 minutes
2 to 3 tablespoons roughly chopped
more.
fresh chives or green onion
4. If your hummus is too thick or hasn’t yet blended into creamy oblivion,
1 large garlic clove, roughly chopped
run the food processor while drizzling in 1 to 2 tablespoons water, until it
½ teaspoon salt, more to taste
reaches your desired consistency.
One (15-ounce) can of chickpeas,
5. Scrape the hummus into a small serving bowl. Drizzle about a tablespoon
also called garbanzo beans,
of olive oil on top and sprinkle with additional chopped herbs.
drained and rinsed
6. Store hummus in an airtight container and refrigerate for up to one week.
1 to 2 tablespoons water, optional
Garnish with extra olive oil and a sprinkling
NOTE of chopped fresh herbs

For legume free option, omit chickpeas and use 15 oz. cooked cauliflower
rice instead.

Food IS Medicine 7 Day Meal Plan 33

Avocado Deviled Eggs

INSTRUCTIONS INGREDIENTS

1. Remove the shells from the hard-boiled eggs. 3 hard boiled eggs cut in half
1 large avocado
2. Slice the peeled eggs lengthwise and carefully remove the cooked yolks,
placing the yolks in a mixing bowl. 2 tsp lime juice

3. Add the avocado to the bowl and mash with a fork until it's 2 tbsp cilantro, finely chopped

a smooth consistency. 2 tbsp flat-leaf parsley, finely chopped

4. Then add the remaining ingredients and stir together until blended Pinch of garlic powder salt and pepper
Sprinkle with paprika, optional
5. Spoon the mixture into the egg halves. Then sprinkle
with paprika if desired.

NOTE

Store them in an airtight container in the refrigerator for up to 3 days.

If you are planning to make these for a party, I would prep and peel your
hard-boiled eggs the day before or the morning of. Then prep the filling as
close as you can to when you will be serving them. Although the lime juice
helps keep them fresh a little longer, avocados do unfortunately oxidize and
turn brown over time. These will stay green for a few hours, though.

Food IS Medicine 7 Day Meal Plan 34

Coconut Whipped Cream

INSTRUCTIONS INGREDIENTS

BEST RESULTS VERSION 13.5-ounce can coconut milk or coconut

1. Remove the thick and hardened coconut cream from the can and transfer to your cream, chilled in the fridge overnight
mixing bowl, leaving any excess moisture/coconut water in the can. If your can of
(full-fat works best)
coconut cream did not harden up, unfortunately you got a dud can of coconut
cream and it won’t whip into soft peaks. Use this can for cooking or baking instead,
and try another can.
2. Use a hand mixer or stand mixer to beat on medium high for 2 minutes, until light
and fluffy and soft peaks form. Scrape down the bowl. If adding sweetener, add now
and continue beating until mixed. I usually don’t add sweetener, since the coconut
cream has its own natural sweetness. But if you like it sweeter, feel free to add it.
3. Serve and enjoy! Leftovers will keep for 5 days refrigerated in an airtight container.

EASIER VERSION

1. Scoop the cold (or even room temperature) coconut cream into a small bowl,
leaving any excess moisture/coconut water in the can. Whip it up with a fork for
a few seconds until fluffy. It won’t be as stiff and pretty, but this takes less than
a minute and you don’t have to bust out your stand mixer or hand mixer!

SERVING

1. You can serve the whipped coconut cream immediately, or transfer to an airtight
container in the fridge for up to 1 week. It will harden up in the fridge. Just whisk for
a few seconds before serving again.

Food IS Medicine 7 Day Meal Plan 35

“Nacho” Kale Chips

INSTRUCTIONS INGREDIENTS

1. Preheat oven to 350F. Trim kale from hard stems and cut or tear into 1 large bunch Kale
2-inch pieces. Wash and dry thoroughly (A salad spinner is helpful if you 1 tsp Chili Powder
have one. If not, let kale air dry for a bit if needed.). 1/2 tsp Garlic Powder
In a small bowl, combine chili powder, garlic powder, cumin, sea salt, 1/2 tsp Ground Cumin
and pepper. 1/2 tsp Sea Salt
2. In a large bowl, toss kale with avocado oil. Sprinkle with the spice mixture 1/4 tsp Pepper
and nutritional yeast. Toss well to combine. Don’t be afraid to press kale 1/4 cup Avocado Oil
up against sides of the bowl to make the spices and yeast stick 1/4 cup Nutritional Yeast (this gives the
to the kale.
chips their “cheese-y” taste!)
3. Spread in a single layer on one or two baking sheets lined with Additional salt to taste
parchment. Make sure kale pieces aren’t too clumped together so that
they crisp up properly. (you may need to work in batches).
4. Bake 10 minutes and then turn off the oven and let it stay inside until
crisp, another 2 to 5 minutes. Remove and let cool, and repeat with any
remaining kale. Add more salt if desired. Store in an airtight container.

NOTE

To make these spicy nacho chips, add in tsp cayenne (or more to taste).
You can also start with a base recipe of 1 large bunch of kale, ¼ cup of
avocado oil, and then add in your favorite herbs or spices to make your
favorite flavor combinations!

You could use this same method with brussels sprouts leaves, swiss chard,
or other dark, heavy leafy greens. (Do not try this with dark lettuces.) Thinly
sliced carrots and green beans can also be crisped up with this method.

Food IS Medicine 7 Day Meal Plan 36

Spinach Chips

INSTRUCTIONS INGREDIENTS

1. Preheat oven to 325 2 cups Fresh Spinach

A few drops of Avocado Oil
2. Place spinach in a large bowl.
Favorite Seasoning or Seasoning Blend
3. Add a few drops of olive oil and mix with your hands until each leaf
Sea Salt to taste
is lightly coated in oil. Be careful not to use too much oil or the spinach
will not crisp up in the oven.
4. Sprinkle the spinach with the seasoning of choice and salt.
5. Taste one of the leaves to make sure you are using enough seasoning
(you won’t need a lot of seasoning).
6. Arrange the spinach in a single layer (don’t let them overlap) on a baking
sheet lined with parchment paper.
7. Bake for 8 minutes. Watch them carefully after the 8-minute mark if they
are not done.
8. Let sit on the baking sheet for about 2-3 minutes.
9. Remove from baking sheet and enjoy!

NOTE

Be careful to not use too much oil as the spinach really won’t crisp up if you
have too much oil. Spinach will shrink a lot when cooking! You may want to
make extra. Great seasoning options include: garlic powder, onion powder,
cumin, paprika, chili powder, oregano, italian seasoning, greek seasoning.

Food IS Medicine 7 Day Meal Plan 37

Salt & Vinegar
Zucchini Chips

INSTRUCTIONS INGREDIENTS

1. Preheat oven to 200 degrees F. 4 cups Thinly Sliced Zucchini (2-4 medium)
2 tablespoons Extra Virgin Olive Oil
2. Use a mandolin or slice zucchini as thin as possible.
or Avocado Oil
3. In a small bowl whisk olive oil and vinegar together.
2 tablespoons White Balsamic Vinegar
4. Place zucchini in a large bowl and toss with oil and vinegar.
2 teaspoons Coarse Sea Salt
5. Line a cookie sheet with parchment paper. Lay zucchini evenly
and sprinkle with sea salt. Bake at 200 degrees F for 2-3 hours. Rotate
halfway through cooking time. Cook until the desired texture is reached.

6. Store chips in an airtight container.

NOTE

You can use any type of vinegar you like – just be sure it’s a vinegar flavor
you enjoy as it will concentrate in flavor. Salt and Vinegar flavored chips not
your thing? Omit the vinegar. Instead, use any herbs or spices you like:
cumin, turmeric, curry powder, garlic powder, dill, chili powder, seasoning
blends… anything you like. Start with a couple of teaspoons,
but season to taste.

Food IS Medicine 7 Day Meal Plan 38