1 Dr. Kyle Meers These statements have not been evaluated

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© Dr. Kyle Meers

These statements have not been evaluated by the Food and Drug Administration.

This is not intended to diagnose, treat, cure, or prevent any disease.

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© Dr. Kyle Meers



CONTENTS JUICES ....................................................................................................................................... 4

SIMPLE JUICE ...................................................................................................................... 4

APPLE ZINGER .................................................................................................................... 4

BEET JUICE .......................................................................................................................... 5

FREEDOM JUICE ................................................................................................................ 5

IMMUNE JUICE ................................................................................................................... 5

SMOOTHIES ............................................................................................................................... 6

DREAM SMOOTHIE ............................................................................................................ 6

THYROID SMOOTHIE .......................................................................................................... 6

ENERGY SMOOTHIE ........................................................................................................... 7

MANGO SMOOTHIE .......................................................................................................... 7

BERRY SMOOTHIE ............................................................................................................... 7

CHOCO SMOOTHIE ........................................................................................................... 7

BREAKFAST ................................................................................................................................ 8

GINGER BANANA BREAD .................................................................................................. 8

BERRY ALMOND YOGURT PARFAIT ................................................................................... 9

APPLE CINNAMON CHIA PUDDING ................................................................................. 9

SNACKS AND PROTEIN BALLS................................................................................................. 10

ALMOND SESAME PROTEIN BALLS ...................................................................................10

BLISS PROTEIN BALLS .........................................................................................................10

ALMOND PROTEIN BALLS .................................................................................................11

LUNCH ..................................................................................................................................... 12

ORANGE SESAME BOK CHOY SALAD WITH BOILED EGGS ............................................12

LEMON TAHINI KELP NOODLE SALAD WITH SALMON .....................................................13

SWEET POTATO AND MIXED GREEN SALAD WITH CHICKEN BREAST ..............................14

NORI VEGGIE WRAPS WITH TUNA AND TAHINI DRESSING ..............................................15

CHINESE SHRIMP FRIED CAULIFLOWER RICE ...................................................................16

HEARTY GREEN SALAD WITH TURKEY SLICES AND SUNFLOWER SEED DRESSING ..........17

CHOPPED ASIAN SALAD WITH CHICKEN BREAST ...........................................................18

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SOUPS ...................................................................................................................................... 19

MISO SOUP WITH SEA VEGETABLES AND SALMON .........................................................19

SEAWEED SOUP ................................................................................................................20

CARROT GINGER SOUP WITH SALMON CAKES ..............................................................21

BEEF AND VEGETABLE SOUP ............................................................................................22

DINNERS .................................................................................................................................. 23

ROASTED TURKEY BREAST WITH SAUTÉED SPROUTS AND BAKED SWEET POTATO ..........23

STUFFED ACORN SQUASH ................................................................................................24

BISON BURGER WITH ROASTED BEET AND AVOCADO SALAD ......................................25

CURRY SWEET POTATO AND CARROT BOWL WITH FLANK STEAK ..................................27

TUNA CAKES WITH ROASTED CAULIFLOWER AND ZUCCHINI BOWL .............................29

ROASTED CHICKEN WITH SAUTÉED SWISS CHARD AND SWEET POTATOES ...................31

TURKEY SAUSAGE WITH CREAMY CAULIFLOWER MASH .................................................32

DESSERT ................................................................................................................................... 33

COCONUT BANANA SHAKE ............................................................................................33

AVOCADO CHOCOLATE PUDDING ...............................................................................33

BOWL OF BERRIES WITH SHREDDED COCONUT ..............................................................33

CULTURED FOODS & DRINKS .................................................................................................. 34

COCONUT YOGURT .........................................................................................................34

COCONUT WATER KEFIR ..................................................................................................35

GOLDEN KRAUT ................................................................................................................36

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JUICES

Directions: Juice all ingredients through a juicer; add a dash of cinnamon,

ginger, or cayenne to enhance digestion. This is also known as warming

digestion.

Here are a few reminders:

• All juices are made for 1-2 servings.

• All juices must be made in a juicer unless you are using a high-speed

blender; if so, use a cheesecloth to strain the juice.

• If you have thyroid issues or sensitivity to foods that contain goitrogens, any

of the greens can be substituted with parsley or lettuce. You can also lightly

steam the dark leafy greens before using (applicable for both juices and

smoothies).

SIMPLE JUICE 1 small apple

1 cup mixed greens

2 carrots

¼ inch piece of fresh ginger

APPLE ZINGER 1 beet

2 apples

1 cup mixed greens

1 cucumber

juice of 1 lemon

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BEET JUICE 1 beet

1 cucumber

1 apple

3 celery stalks

juice of 1 lemon

FREEDOM JUICE 1 apple

1 orange

handful of parsley

3 dandelion leaves

juice of 1 lemon

IMMUNE JUICE 1 cup mixed greens

1 cucumber

3 celery stalks

1 cup blueberries

½ cup coconut water

¼-inch piece of fresh ginger

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SMOOTHIES

All smoothies serve 1-2

In a blender, add all the ingredients in the order they are listed. Blend until smooth.

If you want your smoothie to be colder, add 3-4 ice cubes, then blend. Please

only add ice cubes if you have a high-speed blender that can handle crushing

ice.

Feel free to add water to reach your desired consistency. Use organic produce

whenever possible. Each recipe serves two or may be used as a substitute for one

large meal.

DREAM SMOOTHIE 1 ½ cups non-dairy milk

½ avocado

1 scoop protein powder

1 tablespoon of coconut oil

1 cup mixed greens

1 date, soaked without pit

THYROID SMOOTHIE 1 ½ cups non-dairy milk

½ avocado

½ cup blueberries

½ banana

1 tablespoon coconut oil

1 cup mixed greens


1 tablespoon chlorophyll

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ENERGY SMOOTHIE 1 ½ cups non-dairy milk

1 date, soaked and without pit

1 cup mixed greens



½ avocado

½ cup pineapple

¼ teaspoon ground ginger

MANGO SMOOTHIE 1 ½ cups non-dairy milk

1 cup fresh mango

2 cups spinach

½ teaspoon cinnamon

2 brazil nuts

1 scoop plant based protein

BERRY SMOOTHIE 1 ½ cups non-dairy milk

1 cup blueberries

½ avocado


3 kales leaves

¼ teaspoon fresh ginger

dash of dulse flakes

CHOCO SMOOTHIE 1 ½ cups non-dairy milk

½ avocado

½ banana

1 cup mixed greens

1 tablespoon chlorophyll

2 tablespoons raw cacao

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BREAKFAST

GINGER BANANA BREAD

4 tablespoons ground flax seeds

½ cup water

4 ripe bananas, mashed (with brown spots)

4 tablespoons melted coconut oil

½ cup almond butter

1 teaspoon vanilla

½ cup coconut flour

1 teaspoon pumpkin pie spice

1-inch piece of fresh ginger, grated

1 teaspoon baking soda

1 teaspoon baking powder

dash of sea salt

Preheat oven to 350 degrees F.

Mix ground flax seeds and water in a large mixing bowl. Mix well and let it sit for

about 5 minutes.

Grease an 8-inch x 8-inch baking dish (or loaf pan) with coconut oil. Be sure to

get the oil in the corners and up the sides to prevent the bread from sticking.

Add wet ingredients (bananas, coconut oil, almond butter, and vanilla extract)

to the flax seed mixture. Mix well, then add the remaining dry ingredients. Pour

the batter into the greased pan and bake for about 35 minutes. You know the

bread is ready when you stick a fork or knife in the center and it comes out

clean. Allow the bread to cool before slicing. Enjoy with a seasonal fruit salad.

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BERRY ALMOND YOGURT PARFAIT Serves 1

1 cup vanilla nondairy yogurt

1 cup fresh berries (your choice)

handful of almonds

Spoon yogurt into a serving bowl. Top with berries and almonds.

APPLE CINNAMON CHIA PUDDING Serves 2

2 cups unsweetened non-dairy milk

½ teaspoon vanilla extract

1 tablespoon honey or maple syrup

⅔ cup chia seeds

1 apple, chopped

1 teaspoon cinnamon

liquid sweetener (optional)

Pour milk into a serving bowl and mix in vanilla and liquid sweetener (optional).

Stir well and add chia seeds. Mix and allow the mixture to sit for about 5 minutes.

When the pudding is thick, top with chopped apple and cinnamon.

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SNACKS AND PROTEIN

BALLS

ALMOND SESAME PROTEIN BALLS ½ cup almonds

½ cup sesame seeds

6 dates, pit removed


½ cup almond butter

Combine all ingredients in a high-speed blender. Blend until the almonds are

finely chopped. Scoop into 1-inch balls and place in a covered container.

Refrigerate at least 1 hour before serving. Store refrigerated for up to 1 week.

BLISS PROTEIN BALLS 1 cup walnuts

1 cup dates, pit removed

1 teaspoon cinnamon

2 tablespoons water

dusting of raw cacao

Combine walnuts, dates, cinnamon and water in a high-speed blender. Blend

until the walnuts are finely chopped. Scoop into 1-inch balls and dust each ball

with raw cacao. Place balls in covered container and refrigerate for 30 minutes

before serving. Store refrigerated for up to 1 week.

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ALMOND PROTEIN BALLS 1 cup almonds

1 cup dates, pit removed

¼ cup water

2 tablespoons raw cacao

dash of sea salt

Combine all ingredients in a high-speed blender. Blend until well mixed. Scoop

into 1-inch size balls. Place balls in covered container and refrigerate for 30

minutes before serving. Store refrigerated for up to 1 week.

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LUNCH

ORANGE SESAME BOK CHOY SALAD WITH BOILED

EGGS Serves 2

2 uncooked eggs

1 head of bok choy, chopped (preferably full size)

2 scallions, chopped

1 cup sprouts (any variety)

¼ cup raisins

Dressing:

juice of 4 large oranges

juice of 1 lime

1 garlic clove, chopped

1 tablespoon toasted sesame seed oil


1 handful cilantro

sea salt and black pepper to taste

Place 2 eggs in a pot and cover with water. Cover pot and place over medium

heat; bring to a boil. Boil for 15 minutes. Drain and cover the eggs with cold water.

Let them sit for about 15 to 30 minutes to cool. When the eggs are cool enough

to handle, peel, slice, and set to the side.

While eggs are boiling, combine all salad ingredients in a large bowl and mix well.

Top salad with boiled eggs. Set to the side and prepare the dressing.

Place dressing ingredients in a high-speed blender. Blend until smooth. Pour over

the salad and let marinate for about 10 minutes before serving. If you have

leftover dressing, store refrigerated in a closed container for up to 3 days.

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LEMON TAHINI KELP NOODLE SALAD WITH SALMON Serves 2

2 salmon fillets



1 12-ounce package of kelp noodles

juice of 1 lemon

4 cups mixed greens

½ cup shredded carrots

½ cup sunflower seeds

Dressing:

¼ cup tahini

¼ cup water

juice of 1 lemon


1 teaspoon dulse flakes


Rub thawed salmon fillets with coconut oil. Season with salt and pepper. Place

fish on a baking sheet and roast for about 15 minutes. The salmon is done when

the center is firm and opaque. Set to the side to cool.

Remove the kelp noodles from the package. Rinse and place in a large bowl.

Cover with cold water and add lemon juice. Let marinate for about 10 minutes

until the noodles are soft and chewy. Drain and dry with a paper towel.

Combine all dressing ingredients in a high-speed blender. Blend until smooth.

Coat the noodles with tahini dressing and set it to the side while you prepare the

rest of the salad.

Combine mixed greens, carrots, and sunflower seeds in a large salad bowl. Top

with kelp noodles, salmon, and dressing to serve.

If you have leftover dressing, store refrigerated in a closed container for up to 3

days.

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SWEET POTATO AND MIXED GREEN SALAD WITH

CHICKEN BREAST Serves 2

2 uncooked chicken breasts (boneless and skinless)



1 large sweet potato, chopped

4 cups mixed greens

1 apple, chopped

½ cup chopped walnuts

Dressing:

juice of 1 lemon


1 teaspoon dried basil

1 handful fresh parsley

¼ cup extra virgin olive oil



Coat chicken with coconut oil and season with salt and pepper. Place in a

roasting pan and bake for about 30 minutes. The chicken is done when the center

is firm and opaque. Set to the side to cool before serving with your salad.

Place a large pot on the stove over a medium flame. Add about 1-inch of water

to the pot with a steam basket. Place chopped sweet potato to the steam basket

and cover. Steam for about 10 minutes until the sweet potato is tender. Then

remove from the pot and set to the side to cool while you prepare the dressing.

Combine all dressing ingredients in a high-speed blender. Blend until smooth.

Place mixed greens to a large salad bowl. Top with sliced chicken breast,

chopped apple, walnuts, sweet potato, and dressing.

If you have leftover dressing, store refrigerated in a closed container for up to 3

days.

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NORI VEGGIE WRAPS WITH TUNA AND TAHINI

DRESSING Serves 2

1 5-ounce can tuna in water or olive oil

4 nori sheets

1 cup chopped purple cabbage

½ cup shredded carrots

¼ cup raw sauerkraut


1 handful fresh cilantro, chopped

1 handful fresh basil leaves

Dressing:

¼ cup tahini

¼ cup water

juice of 1 lemon




Open the tuna can and drain the liquid. Scoop the tuna into a small mixing bowl

and flake with a fork. Set to the side.

Place nori sheets on a clean, dry surface. Add about 2 tablespoons of tuna to

each nori sheet. Next, divide the salad ingredients between the sheets. Roll up

each sheet like a burrito and prepare the dressing.

Combine all dressing ingredients in a mixing bowl. Use as a dip for your wrap. If

you have leftover dressing, store refrigerated in a closed container for up to 3

days.

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CHINESE SHRIMP FRIED CAULIFLOWER RICE Serves 2

4 cups cauliflower rice*


1 teaspoon Chinese five spice powder

1 onion, chopped

2 garlic cloves, chopped

1-inch piece of ginger, grated

1 cup shredded carrots

1 cup thawed shrimp (peeled and deveined)

14-ounce package frozen broccoli

sea salt to taste

*You can buy cauliflower rice at Trader Joe’s, Whole Foods, Costco, and other

major grocery stores. You can also make your own by purchasing a large head

of cauliflower and grating it into a bowl with a large cheese grater.

Melt coconut oil in a hot pan over medium heat. Add the Chinese five spice

powder and heat for about one minute. Add onion, garlic, ginger, and carrot.

Sauté for about 3 minutes, then add shrimp. Sauté for another 2 minutes and add

cauliflower and frozen broccoli. Cover and steam for about 5 minutes. Remove

the cover and season with sea salt as needed. Toss and serve immediately.

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HEARTY GREEN SALAD WITH TURKEY SLICES AND

SUNFLOWER SEED DRESSING Serves 2

2 cups baby kale

2 cups arugula

4 slices antibiotic free deli turkey slices (Applegate Naturals brand), chopped

1 cucumber, chopped

1 small red onion, chopped

1 cup shredded carrot

Dressing:

1 cup sunflower seeds

juice of 1 lemon

1 tablespoon apple cider vinegar

3 dates, pit removed

⅔ cup water


3 sprigs fresh dill

1 teaspoon turmeric


Combine all salad ingredients in a large bowl and set to the side. Combine all

dressing ingredients in a high-speed blender. Blend until smooth. Pour over the

salad and serve. If you have leftover dressing, store refrigerated in a closed

container for up to 3 days.

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CHOPPED ASIAN SALAD WITH CHICKEN BREAST Serves 2

2 uncooked chicken breasts (boneless and skinless)


sea salt and black pepper

2 cups baby kale greens

2 cups mixed greens

1 cup shredded carrots


1 cup snap peas, chopped

3 scallions, diced

1 avocado

Dressing:

2 heaping tablespoons tahini


juice of 2 limes

1 teaspoon honey

½-inch piece fresh ginger, grated

¼ cup water



Coat chicken with coconut oil and season with salt and pepper. Place in a

roasting pan and bake for about 30 minutes. The chicken is done when the center

is firm and opaque. Set to the side to cool before serving with your salad.

Combine baby kale, mixed greens, carrots, sprouts, snap peas, scallions, and

sliced avocado in a large serving bowl. Top with sliced chicken breast. In a small

bowl, mix the tahini, garlic, lime juice, honey, ginger, water, sea salt and black

pepper. Pour the dressing over the salad and serve.

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SOUPS

MISO SOUP WITH SEA VEGETABLES AND SALMON Serves 2

2 salmon fillets



5 cups water

1 strip kombu, hijiki or other sea vegetable (available at natural food and

Japanese grocery stores)

1 cup chopped chard, kale or other greens

½ cup sliced carrots

5 teaspoons miso of your choice


Take thawed salmon and coat with coconut oil. Season with salt and pepper.

Place in the oven and bake for about 15 minutes. The center should be firm and

opaque when done. Set to the side to cool

Rinse sea vegetables in cold water for 10 minutes. (If using arame, do not soak.)

Wipe with a paper towel to remove excess sodium. Pour 5 cups of water into a

large soup pot over medium flame. Break or cut the sea vegetable into small strips

and add to the pot. Cover and bring water to a boil. Add carrots, cover and

reduce heat to medium-low. Simmer for about 10 minutes and turn off the flame.

Add miso and stir well. Miso should not be boiled because it will kill the beneficial

bacteria. Finally, add the greens and cover.

To serve, place a salmon fillet at the bottom of a serving bowl. Pour a couple of

ladles of soup on top of the salmon and serve.

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SEAWEED SOUP Serves 2

1 package of dried seaweed (wakame or arame is great for soups)

6 cups of organic chicken broth, vegetable broth, or water

1 cup chopped winter squash

1 cup chopped celery

¼ cup parsley

½ cup diced carrot

½ cup diced leek

1 onion, diced

sea salt to taste

1-inch piece of ginger, grated

Soak seaweed in water for two hours until soft. Drain and rinse well, as dried

seaweed can retain a lot of dirt.

Combine all ingredients, including seaweed, in a large pot and bring to a boil.

Reduce heat and simmer for five minutes to allow all the flavors to come together.

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CARROT GINGER SOUP WITH SALMON CAKES Serves 4

4 cups chopped carrots

2-inch piece ginger, grated

1 medium onion, minced

6 cups vegetable broth or water

sea salt to taste

dash of nutmeg

handful of fresh herbs (parsley, dill or cilantro), chopped

Combine all ingredients in a large soup pot. Cover and bring to a boil. Reduce

heat and simmer 20-25 minutes. Remove from heat and pour in a blender or food

processor. Puree and serve hot topped with fresh herbs and salmon cakes on the

side.

Salmon Cake Recipe

1 14.75-ounce can wild salmon

2 eggs

1 small onion, diced

2 tablespoons coconut flour

1 tablespoon thyme

squeeze of lemon juice


2 to 3 tablespoons coconut oil for frying

Drain the canned salmon and place the meat into a mixing bowl. Flake the

meat, bones, and skin with a fork. Add eggs, onion, coconut flour, thyme, lemon

juice, sea salt, and black pepper. Mix well and form into patties. Melt the

coconut oil into a pan and add the patties. Cook until brown on both sides.

Serve with the soup.

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BEEF AND VEGETABLE SOUP Serves 4



2 tablespoons diced onion


1-pound cubed beef for stew


1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon thyme

1 bay leaf

1 13.5 ounce can of organic coconut milk

6 cups vegetable broth or water

2 cups chopped fresh broccoli

2 cups chopped cauliflower

2 cups fresh spinach

3 parsnips, peeled and chopped

2 celery stalks, trimmed and chopped

handful of fresh parsley, roughly chopped

juice of 1 lime

Heat oil in a large pot over medium heat. Stir in garlic, onion, and ginger. Sauté

for about a minute. Add beef, sea salt, black pepper, garlic powder, onion

powder, thyme, and bay leaf. Sauté for about 5 minutes. Add coconut milk and

broth or water. Stir, cover and simmer for about 1 hour until the beef is tender.

Once the beef is tender, add broccoli, cauliflower, spinach, parsnips, celery and

parsley. Add sea salt, pepper, and lime juice. Simmer for about 10 minutes or until

the vegetables are tender.

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DINNERS

ROASTED TURKEY BREAST WITH SAUTÉED SPROUTS AND

BAKED SWEET POTATO Serves 2

3-pound turkey breast



1 tablespoon poultry seasoning

2 medium sweet potatoes


1 small onion, chopped

1-pound Brussel sprouts, trimmed and halved

½ cup vegetable broth or water

juice of 1 lemon


Coat turkey breast with coconut oil. Season with sea salt, black pepper and

poultry seasoning. Place in a roasting pan and roast for about 1 hour. The turkey

is done when the thickest portion is pierced, and juices run clear.

While the turkey is roasting, wash the sweet potatoes and place on a baking pan.

Pierce each sweet potato 3 to 4 times and place in the oven. Roast for about 45

minutes. The sweet potato is done when it is easily pierced with a fork or knife in

the center. Set to the side to cool while you prepare the other ingredients. Lightly

season with sea salt and black pepper.

To cook the Brussel sprouts, melt coconut oil in a sauté pan over medium heat.

When the oil has melted, add chopped onion. Sauté for about 3 minutes. Add

the halved Brussel sprouts with broth or water. Cover the pan and let cook for

about 10 minutes. Once the sprouts are tender, remove the cover and let the

remaining liquid evaporate. Squeeze lemon juice over the sprouts and let them

sit until ready to serve.

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STUFFED ACORN SQUASH Serves 2

2 acorn squash




1-pound ground turkey




1 teaspoon turmeric

4 cups chopped kale


Split the acorn squash in half and scoop out the seeds. Place on a baking sheet

and roast for 30 to 40 minutes until soft. Set to the side to cool.

While the squash is roasting, melt coconut oil in a sauté pan over medium heat.

Add chopped garlic and onion. Sauté for about 3 minutes. Add ground turkey

and season with sea salt, black pepper, garlic powder, onion powder and

turmeric. Brown the meat for about 5 minutes. Then add chopped kale. Sauté for

another 5 minutes until tender.

Serve each half of squash with ground turkey and kale mix in the center.

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BISON BURGER WITH ROASTED BEET AND AVOCADO

SALAD Serves 2

2 large beets

1-pound ground bison





4 cups arugula

2 tangerines (or any variety of orange)

2 scallions, chopped

1 avocado, sliced

2 tablespoons hemp seeds

Dressing:

¼ cup tahini

¼ cup water

juice of 1 lemon





Wash and trim beets. Cover with aluminum foil and place in a baking sheet.

Bake for 45 minutes to 1 hour. The beets are done when they can be easily

pierced with a fork or knife. Set to the side to cool.

While the beets are roasting, place bison in a mixing bowl. Mix with sea salt,

black pepper, garlic powder, and onion powder. Mix well and form into patties.

Melt coconut oil in a hot pan; add patties. Fry on each side for about 5 minutes

until the center is no longer red. Set to the side to cool.

To make the dressing, combine all ingredients in a small mixing bowl and mix

with a fork.

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Place arugula in a large salad bowl. Top with tangerine slices, scallions,

avocado, and hemp seeds. When the beets are cool enough to handle, peel

the skin and chop into quarters. Serve the salad with a burger patty and tahini

dressing.

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CURRY SWEET POTATO AND CARROT BOWL WITH

FLANK STEAK Serves 2

1 large sweet potato, chopped

1-pound carrots, chopped



1 teaspoon curry powder


1-pound flank steak, cut into bite-sized strips



4 cups mixed greens

1 avocado

2 cups sprouts (any variety)

Dressing:

juice of 1 lemon







Add sweet potato, carrot, and onion to a mixing bowl. Coat with coconut oil,

curry powder, sea salt and black pepper. Spread in one layer onto a baking

sheet and bake for about 15 minutes. Toss vegetables, then bake for another 10

minutes. Set to the side to cool.

While the vegetables are roasting, melt coconut oil in a hot skillet or frying pan.

Season steak with sea salt, black pepper, garlic powder, and onion powder.

Sauté for 8 to 10 minutes until the strips are browned.

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To prepare dressing, combine all ingredients in a small mixing bowl and mix well

with a fork.

To serve, place mixed greens in a large salad bowl. Top with flank steak,

avocado, sprouts, curried sweet potato, carrots, and dressing.

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TUNA CAKES WITH ROASTED CAULIFLOWER AND

ZUCCHINI BOWL Serves 2

Tuna Cake Recipe

1 5-ounce can tuna in water or olive oil

1 egg

1 small onion, diced

1 tablespoon coconut flour

1 tablespoon thyme

squeeze of lemon juice


2 to 3 tablespoons coconut oil for frying

Drain canned tuna and place the meat into a mixing bowl. Flake the tuna with

a fork. Add egg, onion, coconut flour, thyme, lemon juice, sea salt and black

pepper. Mix well and form into patties. Melt coconut oil into a pan and add

patties. Cook until brown on both sides.

Roasted Vegetables

1 head cauliflower, chopped

2 medium zucchini, chopped

2 large carrots, chopped



2 cups chopped romaine lettuce

2 nori sheets, torn into small pieces

1 avocado

2 tablespoons hemp seeds

Dressing:

juice of 1 lemon






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Combine chopped cauliflower, zucchini, and carrots in a large bowl. Coat with

coconut oil, sea salt, and black pepper. Spread in one layer on a baking sheet

and roast for 25 to 30 minutes. The vegetables should be golden brown and soft

when done. Set to the side to cool.

To prepare dressing, combine all ingredients in a small mixing bowl and mix well

with a fork.

Place romaine lettuce in a bowl. Serve with tuna cakes, torn nori sheets,

avocado, hemp seeds, roasted vegetables, and dressing.

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ROASTED CHICKEN WITH SAUTÉED SWISS CHARD AND

SWEET POTATOES Serves 2

Roasted Chicken

1 4 to 5-pound whole chicken




1 teaspoon cumin powder


Coat chicken with coconut oil. Season with sea salt, black pepper, garlic

powder, and cumin powder. Place in a roasting pan and bake for about 1 hour.

The chicken is done when it can be pierced in the thickest portion (usually

between the thigh and leg), the meat is white, and the juices run clear.

Sautéed Swiss Chard


1 onion, chopped

1 carrot, diced

1 bunch Swiss chard, chopped

2 to 3 garlic cloves, minced


1 tablespoon black sesame seeds

Melt coconut oil in a large sauté pan over medium heat. When the oil is hot,

add onion and carrot. Sauté for 2 to 3 minutes until brown. Add the chopped

Swiss chard and sauté for another 2 minutes until it is wilted. Add minced garlic,

sea salt, and black pepper. Sauté for another 1 to 2 minutes until the garlic is

fragrant.

Serve the chard over the roasted sweet potato. Add slices of roasted chicken.

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How to Roast a Sweet Potato

Preheat oven to 400 degrees F. Prick 2 medium sized sweet potatoes with a fork

or knife 3 to 4 times. Place the sweet potatoes on a roasting pan or baking sheet

and bake for 40 minutes to 1 hour (the length of time depends on the size of the

sweet potato; a large potato will take longer). The sweet potato is done when

the center can be easily pierced with a fork or knife.

TURKEY SAUSAGE WITH CREAMY CAULIFLOWER MASH Serves 4

4 turkey sausage links or patties (Applegate Naturals brand)

3 tablespoons extra virgin olive oil

5 medium parsnips, coarsely chopped

3 large carrots, coarsely chopped (slightly smaller than parsnips)

1 small head of cauliflower, coarsely chopped

1 teaspoon garlic powder


½ cup organic canned coconut milk

½ cup water or vegetable broth


Heat a small pan over medium heat. Add sausage and brown on all sides for

about 8 to 10 minutes. Set to the side while you prepare cauliflower mash.

Pour about an inch of water in the bottom of a large pot with a steam basket

over medium to high heat. Bring to a boil. Place cauliflower, carrots, and

parsnips in steam basket and steam until tender (about 3 minutes). Remove

vegetables from the steam basket and puree them in a blender or food

processor with garlic powder, coconut oil, coconut milk, water or vegetable

broth, sea salt and black pepper. Serve with turkey sausage and a side salad.

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DESSERT

COCONUT BANANA SHAKE Serves 1

¾ cup canned coconut milk (BPA-free can)

1 frozen banana

1 teaspoon honey

1 teaspoon cinnamon

Combine all ingredients in a high-speed blender. Blend on high until smooth.

Add more coconut milk if the shake is too thick.

AVOCADO CHOCOLATE PUDDING Serves 2

2 avocados

½ cup cocoa powder

1 tablespoon honey

1 teaspoon cinnamon

1 teaspoon vanilla extract

¼ cup nondairy milk

Combine all ingredients in a food processor or high-speed blender. Blend until

smooth. Spoon into serving bowls and let it sit for about 10 minutes before

serving.

BOWL OF BERRIES WITH SHREDDED COCONUT Serves 1

1 cup of fresh blueberries

⅛ cup of shredded coconut

Combine ingredients in a small serving bowl and enjoy.

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© Dr. Kyle Meers



CULTURED FOODS &

DRINKS

COCONUT YOGURT Serves 2

(Adapted from nomnompaleo.com)

1 15-ounce can coconut milk (BPA-free can)

1 probiotic capsule (at least 50 billion)

Remove the coconut milk from the can and pour it in a sterilized jar. Add the

contents of the probiotic capsule. Mix the contents well and tightly close the jar.

To incubate the yogurt, place jar of coconut milk in the oven with the light on

and tightly close the door. Do not turn the oven on. A closed oven with the light

on generates heat of about 105 to 110 degrees Fahrenheit. Incubate yogurt for

up to 24 hours.

For thicker yogurt, refrigerate the coconut milk can for about an hour.

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© Dr. Kyle Meers



COCONUT WATER KEFIR

(Source: culturesforhealth.com)

The natural goodness of coconut water is further enhanced with the addition of

probiotics from the water kefir culture.

1-quart coconut water

3 tablespoons water kefir grains

Optional flavoring: 1 cup fresh fruit (mixtures of berries, lemon, etc. work best)

Activate dehydrated grains first using sugar water. Ideally, water kefir grains

should be cultured in sugar water (¼ cup sugar and 1-quart water) for 24-48

hours before coconut water kefir. The sugar water will feed and refresh the kefir

grains and keep them healthy. Once the grains begin producing water kefir,

they are ready to use with coconut water.

Place the water kefir grains in the coconut water. Cover the jar loosely with a

tight-weave towel or coffee filter and secure with a rubber band. Culture the

coconut water for 24-48 hours. Once the culturing process is complete, remove

the kefir grains. To add fruit flavoring, puree together the coconut water kefir

and the fruit.

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© Dr. Kyle Meers



GOLDEN KRAUT Makes about 2 quarts

(Source: culturesforhealth.com)

Garlic, ginger, and turmeric are used in many health tonics. This recipe

combines them all in a tangy sauerkraut recipe.

For an extra dose of goodness, cover this kraut with extra brine that you can drink

all on its own for a shot of probiotics, enzymes, and all the benefits of the spices.

5 pounds cabbage

1 clove of garlic, peeled and sliced

2 tablespoons grated fresh ginger

2 tablespoons ground turmeric

3-5 tablespoons sea salt

Chop or finely grate cabbage and combine in a large bowl with all other

ingredients, starting with 3 tablespoons of salt.

Pound the cabbage with a Cabbage Crusher or other pounding tool for a few

minutes; taste for salt and adjust as needed. The kraut shouldn’t taste salty, but

should have plenty of flavor brought out by the salt.

Stuff the cabbage mixture into a clean glass jar, pressing the cabbage

underneath the liquid. If necessary, add a bit of water to completely cover

vegetables.

Cover the jar with a tight lid, airlock lid, or coffee filter secured with a rubber

band.

Culture at room temperature (60-70 degrees Fahrenheit is preferred) until

desired flavor and texture are achieved. If using a tight lid, burp (remove lid)

daily to release excess pressure.

Once the kraut is finished, put a tight lid on the jar and move to cold storage.

The sauerkraut’s flavor will continue to develop as it ages.

http://www.culturesforhealth.com/celtic-sea-salt.html



http://www.culturesforhealth.com/cabbage-crusher-wood.html

Documents

1 Dr. Kyle Meers These statements have not been evaluated