Meal Guide

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2Unleash Your Thin

Copyright © 2013 Natural Health Sherpa LLC

This publication contains the opinions and ideas of the author. It is intended to provide helpful and informative materials on the subjects in the publications. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, psychological, or any other kind of personal professional services in the program. If the reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted.

The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise that is incurred as a consequence, directly or indirectly of the use and application of any of the contents of this program.

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CONTENTS

Shopping Lists .......................................................................................................................................................8Week 1 Shopping List ..........................................................................................................................................9Week 2 Shopping List ........................................................................................................................................13Week 3 Shopping List ........................................................................................................................................17Week 4 Shopping List ........................................................................................................................................21Week 5 Shopping List ........................................................................................................................................25Grain-Free Shopping List ..................................................................................................................................29Dairy-Free Shopping List ..................................................................................................................................33Grain and Dairy-Free Shopping List .................................................................................................................36

Meal Plans ..............................................................................................................................................................39Week 2 Meal Plan ..............................................................................................................................................40Week 3 Meal Plan ..............................................................................................................................................41Week 4 Meal Plan ..............................................................................................................................................42Week 5 Meal Plan ..............................................................................................................................................43Week 6 Meal Plans .............................................................................................................................................44Grain-Free Meal Plan and Recipes....................................................................................................................45Dairy-Free Meal Plan and Recipes....................................................................................................................46Grain- and Dairy-Free Meal Plan and Recipes .................................................................................................47

Mix and Match Meals .....................................................................................................................................48Weeks 2 and 3 Mix and Match ..........................................................................................................................49Week 4 Mix and Match ......................................................................................................................................50Week 5 Mix and Match ......................................................................................................................................51

Breakfast Recipes ...............................................................................................................................................52Apple ‘N Egg Oatmeal ......................................................................................................................................53Apple Flax-Jack ..................................................................................................................................................54Blueberry Almond Pancakes .............................................................................................................................55Blueberry Eye-Opener Smoothie ......................................................................................................................56Breakfast Chicken Soup.....................................................................................................................................57California Breakfast Crepe ................................................................................................................................58Cheesy Mushroom Frittata ................................................................................................................................59Cheesy Skillet Apples ........................................................................................................................................60Chocolate Raspberry Smoothie .........................................................................................................................61Flaxberry Smoothie ............................................................................................................................................62Fruit ‘N Nutty Yogurt Smoothie ........................................................................................................................63Greek Omelet .....................................................................................................................................................64Greens and Leeks Omelet ..................................................................................................................................65Greens, Beans, and Miso Soup ..........................................................................................................................66

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Healthy Huevos Rancheros ...............................................................................................................................67Italian Sweet-Veggie Scramble ..........................................................................................................................68Jonny’s Green Eggs and Apple ..........................................................................................................................69Jonny’s Muesli and Hard-Boiled Egg ...............................................................................................................70Jonny’s Vegi-Power Smoothie ...........................................................................................................................71Light and Frothy Strawberry Smoothie ............................................................................................................72Mediterranean Frittata ........................................................................................................................................73Mushroom Scramble ..........................................................................................................................................74Onion and Green Pepper Scramble ...................................................................................................................75Orange Juliusmoothie ........................................................................................................................................76Peachy Nutmeg Smoothie .................................................................................................................................77Pizza Scramble ...................................................................................................................................................78Pumpkin Pie Smoothie.......................................................................................................................................79Raspberry Lime Smoothie .................................................................................................................................80Savory Miso Soup with Wakame ......................................................................................................................81Tamari Beans, Greens, and Apple Sauté ...........................................................................................................82Tomato Stewed Eggs ..........................................................................................................................................83Tropi-Coconut Smoothie ...................................................................................................................................84

Lunch Recipes ......................................................................................................................................................85Asian Salmon Salad ...........................................................................................................................................86Beefy Beans and Rice ........................................................................................................................................87Beef and Blue Cheese Salad ..............................................................................................................................88Chunk Light Salad Nicoise ................................................................................................................................89Dairy-Free Apple Cobb Salad ...........................................................................................................................90Deviled Egg Salad ..............................................................................................................................................91Easy-Loaded Mexi-Peppers ...............................................................................................................................92Fresh Greek Salad ..............................................................................................................................................93Fresh, Fruity Chicken Waldorf ..........................................................................................................................94Jonny’s Eggy Pasta Salad ..................................................................................................................................95Jonny’s Fast and Delicious Homemade Melt ...................................................................................................96Lobster Roll-Ups ................................................................................................................................................97Mexi-Chicken Soup ...........................................................................................................................................98Paleo Sloppy Joe’s ..............................................................................................................................................99Protein Salad Stuffies .......................................................................................................................................100Quick Indian Turkey Burger Salad ..................................................................................................................101Salmon Salad Wrap ..........................................................................................................................................102Seafood Salad ...................................................................................................................................................103Shrimp and Mesclun Salad ..............................................................................................................................104Simplest Salsa Quinoa .....................................................................................................................................105Smoked Trout Salad in Lettuce Wraps ............................................................................................................106Tahini Chicken Salad .......................................................................................................................................107Tarragon Chicken and White Bean Salad .......................................................................................................108Zippy Tuna Stuffies ..........................................................................................................................................109

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Dinner Recipes ..................................................................................................................................................110Asian Beef Stir Fry ...........................................................................................................................................111Asian Rib-Eye Salad ........................................................................................................................................112Blackjack Steak Salad ......................................................................................................................................113Clean Liver and Onions ...................................................................................................................................114Cowboy Chili ...................................................................................................................................................115Ginger Orange Marinated Salmon ..................................................................................................................116Glazed Lamb and Chevre ................................................................................................................................117Grass-Fed Guac Burgers ..................................................................................................................................118Grilled Lamb Chops .........................................................................................................................................119Ground Beefy Taco Soup .................................................................................................................................120Herbed Lamb Kebabs with Grilled Zucchini .................................................................................................121Jonny’s All-In-One Baked Vegetable Chicken ...............................................................................................122Jonny’s Almond Butter Chicken .....................................................................................................................123Jonny’s Baked Orange Salmon .......................................................................................................................124Jonny’s Blueberry Salad with Simple Shish Kebab .......................................................................................125Italian Sausage Pasta ........................................................................................................................................126Kicky Seafood Stew .........................................................................................................................................127Lean Meatloaf...................................................................................................................................................128Loaded Minestrone Soup .................................................................................................................................129Middle Eastern Lamburgers (with Garlic Carrots) .........................................................................................130Not Your Grandma’s Succotash ......................................................................................................................131Pinto Patties ......................................................................................................................................................132Piquant Latin Picadillo .....................................................................................................................................133Quickest Chicken Soup ....................................................................................................................................134Rubbed Sirloin with Red Wine Glaze .............................................................................................................135Savory Steak and Mushrooms .........................................................................................................................136Sea Scallops and Greens ..................................................................................................................................137Seafood Stuffed Avocadoes .............................................................................................................................138Simple Grilled Chicken with Shiitake Green Beans ...............................................................................................................................139Slow Cooker Pot Roast ....................................................................................................................................140Stuffed Buffalo Tenderloin ..............................................................................................................................141Tangy Lemon Tilapia .......................................................................................................................................142Tomato Salmon Patties ....................................................................................................................................143Veggie-Full Chili ..............................................................................................................................................144Veggie Chickpea Stew .....................................................................................................................................145Whitefish with Orange Basil Butter and Macadamias ...................................................................................146

Snack Recipes ....................................................................................................................................................147Bananut Smoothie ............................................................................................................................................148Choco-Nutter Smoothie ...................................................................................................................................149Clove Stewed Apple .........................................................................................................................................150Cocoa Nuts .......................................................................................................................................................151

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Creamy Cocoa Pudding ...................................................................................................................................152Creamy Salmon Dip .........................................................................................................................................153Lemony Ginger Bites .......................................................................................................................................154Nutty Chickpea Snack .....................................................................................................................................155Nutty Butter Pudding .......................................................................................................................................156Nutty Butter Smoothie .....................................................................................................................................157Pumped-Up Mexican Bean Dip ......................................................................................................................158Pumpkin Dip.....................................................................................................................................................159Pungent Tahini Miso Crudités .........................................................................................................................160Quick “Baked” Apple with Cinnamon Almonds .........................................................................................................................................161Sautéed Apple ...................................................................................................................................................162Vanilla Pears .....................................................................................................................................................163

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INTRODUCTION

One of my first cookbooks was dedicated to my mother, who, I wrote, “Taught me everything I know about cooking.”

This was a bit of an inside joke. My mother thought spaghetti came out of cans labeled Franco-American, and had a very hard time boiling water.

Which should tell you something about my cooking prowess, if you get my drift.

Fortunately, I have a writing partner when it comes to cookbooks, and she is the renown chef, cookbook author and health consultant Jeannette Bessinger. Jeannette has co-authored five cookbooks with me, and she is the creator of the fabulous recipes, meal plans, and shopping lists featured below.

Jeannette and I worked carefully on both the menus in the Unleash Your Thin program and on the individual recipes to make sure all of them contained the lowest sugar, highest fiber, most nutritionally loaded foods while making absolutely no concessions to taste. You’ll find some fabulous dishes on these pages, some of them so easy even I can make them!

Enjoy!

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Shopping Lists

What follows are the weekly shopping lists that go along with the recipes in this guide. Use these each week to stock up on items for each of the weekly meal plans.

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WEEK 1 SHOPPING LIST

The following are the ingredients you will need to make the recipes outlined in the meal plan for week 2. Make sure you have shopped for these items before the preparation week (week 1) is over. This week you may spend a little more on groceries to get the spices and other ingredients you will need. However, the investment in your health is well worth it.

Quantity Type of Food ✔Protein

16 eggs

3 12.3-ounce packages

firm or extra firm silken tofu

1 7-ounces cold-smoked trout fillet

4 4-ounces salmon fillet or steak1 ¼ pounds boneless, skinless tilapia filets1 12–14-ounce sirloin steak (1–11/2 inches thick)1 pound leanest ground beef1 pound leanest ground lamb

1 lb smoked turkey breast (nitrate-free, try Applegate Farms Smoked Turkey Breast), sliced thick

A few slices organic deli beef (for snacks)

9 boneless, skinless chicken breast

Beans1 15-ounce can chickpeas1 15-ounce can kidney beans1 15-ounce can navy or cannellini beans1 15-ounce can high-quality vegetarian refried black beans, warmed1 cup small white beans (such as navy)

1 bag shelled edamame beans (for snacks)

Fruit and Vegetables1 small apple1 large honey crisp apple (for snack)1 Macintosh apple (for snack)3 green apples (1 small one for snack)½ cup frozen wild blueberries½ cup frozen raspberries

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Quantity Type of Food ✔2 medium cucumbers4 small cucumbers (or 4 heirloom tomatoes)1 English cucumber1 fennel bulb2 small yellow onions2 sweet onions1 red onion1 bunch green onions2 shallots

1 large head of garlic5 red or orange bell peppers3 Haas avocados6 large lemons

2 limes

1 orange

1 ½ lb campari tomatoes (or 2 pints, whole cherry tomatoes)6 large ripe heirloom tomatoes2 pints heirloom cherry or teardrop tomatoes1 head broccoli1 head cauliflower

1 head kale

1 bag spinach

1 spaghetti squash

1 package shredded carrots

1 ½ lb. fresh green beans

3 heads red leaf lettuce

3 heads Romaine lettuce

1 head Bibb lettuce (or similar)

1 package Mesculun salad mix2 cups fresh shitake mushrooms

6 cups spring greens

1 bunch collard greens1 bunch cilantro

1 bunch fresh parsley

1 cup nicoise or Kalamata olives, pitted

½ cup whole Kalamata or green olives, pitted

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Quantity Type of Food ✔Herbs and Spices

1 jar curry powder

1 jar chili powder

1 jar cumin1 jar garlic powder

1 jar cayenne pepper

1 jar ground ginger

1 jar cinnamon

1 jar sea salt

1 jar nutmeg

1 jar ground flaxseed

1 jar black pepper

1 jar ancho chili powder (or regular)

1 jar oregano1 jar coriander1 jar dried parsley1 jar allspice

1 jar clove

1 jar dried tarragon

1 jar white pepper

1 jar basil

1 jar dried thyme (or 1 tablespoon fresh)

1 jar lemon-pepper

1 jar xylitol or erythritol

1 jar NuNaturals vanilla

1 jar raw cacao powder

Pantry Items2 5-ounce cans water-packed tuna (or canned salmon)

2 5-ounce cans chunk light tuna packed in extra virgin olive oil

1 can sardines (for snack)1 bottle blackstrap molasses1 bottle balsamic vinegar1 bottle olive oil

1 bottle extra virgin olive oil

1 bottle walnut oil (or almond or olive)

1 bottle salsa (high-quality)1 bottle mayonnaise (high-quality)

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Quantity Type of Food ✔1 bottle Italian dressing (high-quality with no added sugar)1 bottle Dijon mustard1 bottle horseradish1 bottle apple cider vinegar

1 bottle Worcestershire sauce (organic to avoid high-fructose corn syrup)

1 bottle sesame oil

1 bottle coconut oil

1 bottle High heat cooking oil spray

1 bottle rice wine or sake

2 14.5-ounce cans fire-roasted diced tomatoes

1 14.5-ounce can whole stewed tomatoes

1 can tomato paste (¼ cup)

1 jar tomato sauce (1/3 cup)

1 7 ounce-can or jar quartered artichoke hearts in water

1 7.5 oz can chipotle peppers in adobo sauce puree

1 jar roasted red peppers

1 box low-sodium vegetable broth

¼ cup sliced almonds

2 tablespoons dried currants (optional)

1 package mellow white miso paste

1 package dried wakame

1 package wasabi powder

1 bottle green tea (8 ounces)

1 container dark cocoa powder

1 container unsweetened vanilla almond milk

1 jar brown rice syrup

1 jar capers

1 jar hot pepper sauce

1 bag nuts, your choice of: almonds, cashews, brazils, macadamias, or hazelnuts (for snacks)

1 container unsweetened almond milk

1 container unsweetened chocolate almond milk

1 can frozen apple juice concentrate

1 jar nut or seed butter of your choice

Special Supplements for Food1 jar protein powder

1 package chia seeds

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Shop for these foods at the end of week 2. You will need them to make the week 3 recipes.

Quantity Type of Food ✔

Protein1 package firm silken tofu

1 pound boneless top sirloin or flank steak

1-1½-pound sirloin steak (1-inch thickness)

8 lean, lamb loin chops2 boneless, skinless chicken breasts2 pounds leanest ground beef or ground turkey1 pound leanest ground beef1 pound lean ground turkey

8 ounces (about 6 slices)

Organic deli turkey (for snacks)

1 ¼ pounds shelled and cleaned chilled medium shrimp

27 eggs

Beans1 cup chickpeas½ cup adzuki beans2 15-ounce cans kidney beans2 15-ounce cans pinto beans1 15-ounce can chickpeas

2 15-ounce cans black beans

Fruit and Vegetables3 apple, any kind1 green apple (for snacks)4 small crisp apples (Gala or Pink Lady)1 pint fresh strawberries for snacks2 limes4 lemons1 package bite-sized broccoli florets2 cups snow or sugar snap peas1 bunch green onions

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Quantity Type of Food ✔1 bunch celery (for snacks)2 heirloom tomatoes2 pints cherry or heirloom teardrop tomatoes2 plum tomatoes¾ pound white, button, cremini, or shitake mushrooms

1 head red leaf lettuce1 head Romaine lettuce1 head Iceberg lettuce2 packages baby spinach

1 lb green beans

6 cups baby arugula, spinach, or other chopped tender lettuce

2 heads baby bok choy

1 cup shredded greens (kale, collards, spinach, etc.)2 cucumbers2 ¼ cups of pre-shredded or shred your own

carrots

1 bunches cilantro

1 bunch thyme

1 bunch bay leaves

13 bell peppers (any color)

1 cayenne or chipotle pepper

1 serrano pepper

2 cups sprouts (broccoli, pea, or alfalfa)

1 yellow squash

3 yellow onions2 red onions

3 cups frozen prepared vegetables (corn, broccoli florets, cauliflower florets, colored bell pepper strips, sliced carrots, cut green beans, sliced zucchini, etc.)

3 heads garlic1 jar minced ginger

5 shallots

½ cup frozen mango chunks

½ cup frozen raspberries

10 ounce package frozen spinach

1 bunch fresh basil (optional)

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Quantity Type of Food ✔Herbs and Spices

1 jar onion powder

1 jar tahini1 jar turmeric

1 jar sweet paprika

1 jar Herbes de Provence

1 jar oyster sauce

Pantry Items1 container raw tahini

1 container kudzu1 small container liquid smoke (optional)1 jar sundried tomato strips in oil1 cups raw almondsHandful sliced almonds (for snack)1 cups raw cashews

1 cups raw unsalted hazelnuts

1 package seeds (for snacks)—sunnies and pepitas

1 box chicken or vegetable broth1 bottle red wine1 bottle red wine vinegar1 bottle tamari (low-sodium, wheat-free)1 small bottle peanut oil2 7.5-ounce cans salmon, bones and skin removed

1 small can tuna

1 can sardines

1 jar high-quality salsa

1 1-ounce packet high-quality taco seasoning (we like Simply Organic Southwest Taco Seasoning)

1 can cranberry sauce

1 can diced tomatoes

1 small container chipotle puree

1 small can diced green chilies

1 5.5-ounce can tomato paste

3 14.5-ounce cans fire-roasted diced tomatoes

2 14.5-ounce cans diced tomatoes with basil, garlic, and oregano

1 large jar pimento-stuffed green olives

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Quantity Type of Food ✔1 jar sweet pickles

1 jar sliced and pitted Kalamata olives

1 14–ounce can artichoke hearts in water

1/4 cup raisins

2 tablespoons toasted pignoli nuts

1 cup toasted sunflower seeds

1 package shaved coconut

1 8-ounce jar coconut water

1 pound butter

1 container unsweetened chocolate almond milk (or vanilla)

1 container unsweetened plain almond milk

1 jar flaxseed oil

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10 ounces sliced low-sodium roast beef, deli style, diagonally sliced

4 oz + 6 slices for snack

sliced turkey

1 cup shredded chicken or turkey or cooked chickpeas

3 cups cooked chicken, shredded or diced2 cooked boneless, skinless chicken breasts, diced or shredded

3 slices chicken breast (snack)

1 ¼ pound thin, boneless lamb loin medallions (have the butcher cut the meat from the bone of loin chops to save time, or slice lean lamb fillets)

1 pound leanest ground beef

1 ½ pounds ground turkey , leanest ground beef or a combination

1 pound lean beef, chicken or white fish, cut into 1 ½-inch cubes

12 ounces cooked lump or blue crabmeat or cooked lobster meat

8 ounces medium shrimp

8 ounces scallops, whole bay or halved sea scallops

12 ounces halibut, cut into 1-inch pieces

16 eggs

Beans2 15-ounce can kidney beans1 15-ounce can black beans1 14.5-ounce can white beans or chickpeas

Fruit and Vegetables3 small ripe pears (1 for snack)1 small crisp apple (Gala or Pink Lady)3 apples, any kind (for snacks)2 navel oranges (1 for snack)2 limes2 lemons4 mission figs

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Quantity Type of Food ✔1 cup and handful for snack

fresh blueberries

1/3 cup fresh or frozen blueberries5 Haas avocados3 green bell pepper1 small yellow bell pepper1 red bell pepper2 cups and 2 handfuls

grape tomatoes

2 pints cherry tomatoes3/4 cup Sungold tomatoes1 heirloom tomato (snack)1 small bag 1 small bag

1 bunch celery

3 carrots

1 lb baby sweet peas

1 lb broccoli

2 medium cucumbers

½ pound mushrooms (button or shitake)1 small zucchini or yellow summer squash1 lb green beans1 small package baby carrots1 ½ cups fresh mixed green veggies for crudités, (choose from green

beans, mini broccoli florets, chopped sugar snap peas, diced bell pepper, etc.)

2 cups frozen mixed veggies (sliced carrots, broccoli florets, peas, zucchini, cauliflower, pearl onions, edamame, etc.)

1 head kale

1 head Romaine lettuce

3 packages Baby spinach (may substitute arugula or mesculun mix as called for in recipes)

1 head Large leafed lettuce

2 small red onions (1 for snack)

1 medium sweet onion

2 yellow onions

1 bunch green onions

3 garlic

1 bunch cilantro

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Quantity Type of Food ✔1 bunch parsley

1 bunch tarragon

½ cup mixed frozen berries (raspberries, blueberries, strawberries)

1½ cups strawberries, fresh or frozen (or wild blueberries)

1 apple

Herbs and Spices1 jar Marjoram

1 jar chipotle chili pepper or cayenne

1 jar celery salt

Pantry Items1 package skim mozzarella stick

1 container cottage cheese1 container fresh ricotta cheese¼ cup parmesan or gruyere, shredded¼ cup cheddar cheese, grated

2 ounces blue cheese, finely crumbled

2 slices Swiss cheese, sliced

5 ounces Swiss cheese (cubed for snack)1 package feta cheese, crumbled6 ounces chevre cheese1 gallon unsweetened milk (any kind)1 container unsweetened almond milk1 container low-fat Greek yogurt

1 container Plain yogurt (1/2 cup for snack)

¼ cup almond meal (or finely ground almonds)

½ pound Nuts for snack (almonds, pistachios, Brazil, macadamias, or pecans)

1 jar almond butter (if needed, if you have leftover no need to purchase)

¼ cup, 2 tablespoons and handful for snack

sliced almonds

2 tablespoons slivered almonds

¼ cup roasted almonds

¼ cup and handful for snack

walnut pieces

1 can tuna in water (snack)

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Quantity Type of Food ✔1 cup Kalamata olives, pitted

1 jar olive tapenade

¼ cup black olives, pitted

1 jar High-quality prepared salsa

1 16-ounce can Fire-roasted diced tomatoes

1 jar pear or balsamic vinegar

1 jar pickled pepperoncini

1 jar macadamia nut oil (or coconut oil)

1 jar sesame oil

2 boxes low-sodium chicken stock

1 bottle dark beer

1 can tomato paste

1 package raisins

1 package flax crackers

32-ounce bottle high-quality vegetable tomato juice (we like Knudsen’s Very Veggie®)


½ cup High-quality cooked yam (unsweetened canned or baked and peeled)

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1 ½ pounds boneless rib-eye, trimmed

4 3-ounce sweet Italian chicken sausages

1 ½ pounds lean lamb

4 large boneless, skinless chicken breasts

2 pounds ground turkey, leanest ground beef, or a combo


2-2 ½ pound boneless chuck roast

1 ¼ pounds cooked lobster meat

½ cup boneless, skinless cooked salmon

13 eggs

Beans1 15-ounce can great northern beans1 15-ounce can black beans

Fruit and Vegetables5 lemons

1 lime

2 naval orange

2 green apples (1 for snack)

3 apples, any kind (snacks)

2 pears (snack)

Handful Fresh blueberries (snack)

1 melon

1 bunch concord grapes (snack)

1 Haas avocado

6–7 large pitted Medjool dates

2 sweet onions

2 red onion

1 medium yellow onion


3 cucumbers (1 for snack)

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Quantity Type of Food ✔1 bunch celery

4 parsnips

1 bunch beets

1 bunch greens (choice of kale, chard, collards, or other)

4 zucchini

3 garlic

7 shallots

1 small ginger root

1 bunch mint

1 bunch rosemary

1 bunch thyme

1 bunch basil

1 bunch cilantro

1 bunch parsley

1 bunch chives

2 packages baby spinach

1 head iceberg lettuce

2 small heads red leaf lettuce

1 12-ounce package slaw mix (broccoli, cabbage and carrot)

2 ½ cups lima beans (cooked or frozen, thawed are best)

handful sugar snap peas (snack)

1 bunch broccolini

2 small bags mini-baby carrots

1 bunch carrots

3 red bell peppers

1 pint cherry tomatoes (snack)

3 tomato

1 ½ cup frozen corn

1 cup frozen peaches

1 small frozen banana

Herbs and Spices1 jar pumpkin pie spice1 jar rosemary1 jar cardamom1 jar Chinese 5-spice powder

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Quantity Type of Food ✔Pantry Items

1 jar bean dip, no-sugar, no fat (snack)

½ cup dried apples

1 cup raw cashews1 3/4 cup raw whole rolled oats2 tablespoons oat bran1 15-ounce cans pumpkin puree

1 ½ tablespoons Kalamata olives, pitted minced

1 jar sundried tomato strips in oil

8 ounces whole grain farfalle (I like Barilla Plus)6 ounces dry whole grain elbow noodles1 cup quinoa3/4 cup whole wheat bread crumbs (or whole rolled oats—not

instant)3 slices sprouted whole grain bread½ cup and 2 tablespoons

raw whole rolled oats (not quick cooking)

1 package plain cream of wheat1 package whole-grain crackers (snack)

½ cup high-quality cooked pumpkin (unsweetened canned or fresh puree)

1 box low-sodium vegetable broth

4 large sprouted corn wraps

2 whole-grain wrap

1 can sardines (snack)

1 can tuna in water (snack)

1 15-ounce jar high-quality prepared salsa

1 14.5-ounce can diced tomatoes

1 14.5-ounce can diced tomatoes in sauce

1 can cranberry sauce (snack)

1 can tomato paste

handful macadamia nuts (snack)

handful Brazil nuts (snack)

8-12 whole almonds

1 tablespoon slivered almonds

2 tablespoons sesame seeds

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Quantity Type of Food ✔½ cup pumpkin seeds

1 package raisins


1 container unsweetened plan almond milk

1 jar peanut oil

1 jar brown rice vinegar

1 jar almond butter

1 jar raw nut or seed butter

Special Supplements for Food1 container protein powder (if needed; if you still have leftover do not

purchase more)

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This week you will need to choose your shopping list based on the results of your food reintroduction test. Here’s what to do:

• If you can eat grains and dairy, use the “Grains and Dairy Included” shopping list.

• If you can’t eat grains but you can eat dairy, use the “Grain-Free” shopping list.

• If you can’t eat dairy but you can eat grains, use the “Dairy-Free” shopping list.

• If you can’t eat either grains or dairy, use the “Grain-Free and “Dairy-Free” shopping list.

Grains and Dairy Included Shopping List


8 eggs

1 cup firm silken tofu

1 cup chicken, cooked copped or shredded

4 chicken breasts, large boneless

2 pounds leanest ground beef

1 ½ pounds boneless rib-eye

4 5-6 ounce sirloin steaks or 2 12-ounce sirloin steaks

1 pound leanest ground lamb

1 ¼ pounds tilapia filets, boneless skinless

½ cup cooked salmon, boneless skinless

2 5-ounce cans chunk light tuna packed in extra virgin olive oil

1/3 lb organic deli turkey (for snacks)

2 slices turkey bacon

1/8 lb organic deli roast beef

1 can sardines

Beans1 15-ounce can navy or cannellini beans

2 14.5 cans black beans

1 15 ounce can kidney beans

1 cup small white beans (such as navy)

½ cup vegetarian refried black beans, high-quality

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Quantity Type of Food ✔Fruit and Vegetables

1 navel orange

3 limes

5 lemons

1 large honeycrisp apple (for snack)

3 apples

1 peach

2 Haas avocados

5 red, yellow or orange bell pepper


1 small yellow onion

1 red onion

1 spaghetti squash

2 cucumber

1 bunch carrots

1 small package baby carrots

1 bunch celery

9 heirloom tomatoes

1 pint heirloom cherry or teardrop tomatoes

¾ cup Sungold tomatoes

1 pound campari tomatoes or 2 pints whole cherry tomatoes (to save chopping time)

2 tomato

1/2 pint cherry tomatoes

¾ cup baby spinach


6 cups Romaine lettuce

6 cups Mesclun mix

1 small package fresh green salad mix (for snack)

2 bunches green onions

¼ cup chives

1 package Greens (to steam)

1 bunch Asparagus (to roast)

1 12-ounce pack slaw mix (broccoli, cabbage, and carrot)

½ ounce dried wild or shitake mushrooms

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Quantity Type of Food ✔1 small package sugar snap peas (for snack)

1 bunch fresh cilantro

¼ cup fresh parsley

1 small root fresh ginger

2 garlic


½ cup frozen peaches


Herbs and Spices1 jar ancho chili powder

1 jar black and/or red peppercorns

Other Pantry Items1 container unsweetened almond milk


1 ½ tablespoons Kalamata olives, pitted

½ cup Kalamata or green olives, whole pitted

1 cup nicoise or Kalamata olives, pitted

2 tablespoons plain, low-fat Greek yogurt

2 tablespoons brown rice vinegar

2 15-ounce jars high-quality, prepared salsa

3 ½ cups vegetable broth, low-sodium

¼ cup mayonnaise, high quality

1 small loaf sprouted grain bread

1 small carton raisins

2 tablespoons dried currants

2 14.5 ounce cans Fire-roasted diced tomatoes

1 can tomato paste

1 jar tomato sauce

1 jar sundried tomato strips in oil

1 7-ounce can or jar artichoke hearts in water

2 cups fresh or frozen green beans

1 can chipotle peppers in adobo sauce

1 ½ cup raw whole rolled oats

1 cup quinoa

1 whole-grain wrap

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Quantity Type of Food ✔ 1 package cream of wheat, plain

1 package whole grain crackers

1 package organic baked corn chips

8 ounces unsweetened coconut water

1 cups raw almonds

1 cups raw cashews

1 cups raw unsalted hazelnuts

2 tablespoons black sesame seeds

1 bag pumpkin seeds (pepitas)

1 package nuts for snacks, your choice of; almonds, cashews, brazils, macadamias, or hazelnuts

2 tablespoons sliced almonds

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GRAIN-FREE SHOPPING LIST


11 eggs

5 cups chicken, cooked

1 cup chicken or turkey, shredded or 1 cup cooked chick peas

1-2 cups chicken or beef

1 pound beef (lean), chicken or white fish

10 ounces roast beef, deli style (low sodium) diagonally sliced

1 ½ pounds buffalo tenderloin

4 5-6 ounces sirloin steaks or 2 12-ounce sirloin steaks

1 small package turkey bacon (non-nitrate)

4 4-6 ounce salmon steaks

1 premade salmon or turkey burger patty

4 4-6 ounce thin fresh white fish filets (flounder or tilapia)

8 ounces sliced turkey

3 slices chicken breast (for snack)

1 5-ounce can tuna in water

1 7.5-ounce can salmon

Beans2 15-ounce cans pinto beans

1 15-ounce can chickpeas

Fruit and Vegetables2 small crisp apple (Gala or Pink Lady)

1 crisp red apple (Macoun or Pink Lady)

4 small ripe pears

½ cup concord grapes

1 basket strawberries (fresh or frozen)

1 cup fresh or frozen blueberries

1 lime

3 lemons

5 oranges

2 kiwis (for snack)

1 Haas avocado


30

Quantity Type of Food ✔1 small red onion

1 large onion

2 bunches green onions

1 small green bell pepper

1 small yellow bell pepper

1 zucchini

1 bunch celery

1 green cabbage

1 bunch greens (kale, chard, collards, or other)

1 lb green beans

1 head Romaine lettuce

5 cups baby spinach

1 head cauliflower

2 cups baby spinach or baby arugula or a combination

1 bunch sprouts

1 bunch parsley

1 cup grape tomatoes

1 cup and ½ pint cherry tomatoes

1 small package carrots

8 ounces mushrooms (button or shitake)

¼ cup mushrooms

3 portabella mushroom caps


½ cup yellow squash or zucchini

1 medium cucumber

¼ cup red or orange bell peppers

1 medium rutabaga or yellow turnip


1 bunch fresh basil

2 garlic

1 small ginger root


1 frozen banana

1 cup frozen corn (organic only) or 1 14-ounce can hominy

31

Quantity Type of Food ✔1 small package raisins

1 apple (for snacks)

2 heirloom tomato

2 tablespoons shredded coconut (for snack)

Pantry Items1 small container milk

¼ cup almonds


¾ cups walnuts

1 small package toasted walnuts

¼ cup macadamia nuts

1 package nuts for snack, your choice either: almonds, pistachios, brazils, macadamias, or pecans

1 package edamame (for snacks)



1 8-ounce container Neufchatel

1 1/3 cup Kalamata olives, pitted

1 small bottle red wine

1 small bottle dry white wine

1 ½ cups Greek yogurt, plain

1 cup plain yogurt

2 ounces blue cheese

¼ cup parmesan or gruyere (shredded)

¼ cup cheddar cheese

2/3 cup feta cheese

4 ounces feta or chevre

2 slices Swiss cheese

¼ cup and 2 teaspoons

parmesan cheese, fresh grated

3 boxes chicken broth, low-sodium

1 small container honey mustard

1 small package part-skim mozzarella sticks (for snack)

¼ cup cottage cheese

1 jar olive tapanade

1 package flax crackers

32

Quantity Type of Food ✔1 jar natural prepared pico de gallo sauce

¼ cup tomato sauce (high-quality unsweetened pasta or pizza sauce)

1 small jar walnut oil

2 4-ounce cans green chilies

1 jar pickled pepperoncini

½ cup yam (high-quality unsweetened canned or baked and peeled)

1 vanilla bean

33

DAIRY-FREE SHOPPING LIST


6 eggs


2 pounds leanest hamburger

2 ½ pounds boneless chuck roast

1 lb calf’s liver

12 ounces lump crabmeat (fresh or canned)

½ pound medium or small shrimp (shelled and deveined)

1 pound fresh sea scallops

3 slices sliced turkey

2 slices turkey bacon

3 slices roast beef

1 can sardines

1 5-ounce can tuna in water

1 7.5 ounce can salmon

Beans2 15-ounce cans red beans

1 15-ounce can black beans

1 14-ounce can navy beans

1 cup adzuki beans (fresh or canned)

2 15-ounce pinto beans

2 ½ cups lima beans (if frozen thaw)

Fruit and Vegetables6-7 large pitted Medjool dates

1 cup diced mango

3 apples (any kind)

1 green apple

4 lemons

1 ripe pear

2 orange

4 limes

1 Haas avocado

2 large bunches green onions

34

Quantity Type of Food ✔2 red bell peppers

1 green pepper

1 jalapeno pepper

1 serrano pepper

2 romaine hearts, or 1 head Boston lettuce

1 head red leaf lettuce

4 ¾ packed cups baby spinach

2 packed cups baby arugula or baby spinach

1 pound collards

1 lb green beans

1 lb broccoli


1 16 ounce bag mini-baby carrots

1 large bag carrots

1 bunch beets

1 assortment crisp vegetable crudités (such as celery sticks, baby carrots, cucumber slices, broccoli or cauliflower florets, bell pepper strips, etc.)

4 parsnips

½ cup dried apples

¼ cup shredded coconut, unsweetened

handful fresh blueberries



1 ½ cup frozen corn

1 head jicama (for snacks)

2 tomato

1 pint grape tomatoes

1 cucumber

1 can cranberry sauce

1 small bunch concord grapes

3 shallots


1 bunch fresh parsley

1 bunch fresh chives

35

Quantity Type of Food ✔Pantry Items

1 cup raw cashews

1 tablespoon slivered almonds, toasted

¼ cup sliced almonds, toasted

2 packages roasted almonds (for snacks)

½ cup pumpkin seeds (pepitas)

1 package chia seeds

1 small jar Spanish olives, pitted

1 small jar Kalamata olives, pitted

1 jar capers


1 bottle (at least 8 ounces)

green tea

3 tablespoons horseradish (fresh-grated or jarred)



1 container low-sodium vegetable broth

1 box low-sodium chicken broth

1 7.5 ounce can salmon

2 cups long-grain brown rice

2 tablespoons whole wheat pastry flour

1 cup quinoa

2 3/4 cups whole rolled oats

2 tablespoons oat bran

1 loaf sprouted-grain bread

1 box whole wheat crackers

1 box plan mixed grain cereal

1 wrap whole grain

1 small jar soy sauce

1 small bottle sherry

1 small jar Worcestershire sauce

1 15 ounce cans diced tomatoes

1 14.5-ounce cans diced tomatoes in sauce

1 can tomato paste

1 jar tomato sauce, or high-quality low sugar ketchup

36

GRAIN AND DAIRY-FREE SHOPPING LIST


19 eggs

2 1-1½-pound sirloin steaks (1-inch thickness)

1 pound boneless top sirloin or flank steak

1 ½ cups cooked chicken or turkey

1 cup cooked chicken

6 slices organic deli turkey (for snack)

1 pound leanest ground beef or ground turkey


8 lean, lamb loin chops

4 4-ounce salmon fillet or steak

1 5-ounce can tuna

Beans1 15-ounce can pinto beans

1 14-ounce can navy beans

1 cup adzuki beans

½ cup Adzuki beans or white or black beans

2 15-ounce can chickpeas

1 cup small white beans, such as navy

2 ½ cups lima beans (fresh or frozen)

Fruit and Vegetables4 vegetables hollowed out, for stuffing: tomatoes, half

cucumbers, or bell peppers½ pint fresh strawberries

4 small crisp apples (Gala or Pink Lady work well

3 apples

1 green apple (for snacks)

2 oranges

9 lemons

2 limes

1 cucumber

½ cup mushrooms (cremini or shiitake)

16 ounces mushrooms (white, button, cremini, shitake all work well)

37

Quantity Type of Food ✔2 cups sprouts (broccoli, pea or alfalfa)

1 lb broccoli

1 lb green beans

1 cup snow or sugar snap peas

2 handfuls raw baby spinach or raw shredded collards or 1 teaspoon unsweetened greens powder

6 cups baby spinach

1 handful young raw collard greens

1 cup shredded greens (kale, collards, spinach, etc.

2 heads baby bok choy

4 cups dark leaf lettuce


4 cups crisp chopped lettuce


2 assortments crisp vegetable crudités (such as celery sticks, baby carrots, cucumber slices, broccoli or cauliflower florets, bell pepper strips, etc.)

2 Romaine hearts or 1 head Boston lettuce


3/4 cup grated carrots

6 heirloom tomatoes

½ pint grape tomatoes (for snack)

2 red or green bell peppers

4 medium bell peppers (red, yellow, or orange)

1 red onion

1 yellow onion

2 sweet onions

1 serrano pepper

2 garlic

9 shallots

1 small root ginger


1 bunch parsley

1 ½ cups frozen corn

½ cup frozen wild blueberries

38

Quantity Type of Food ✔½ cup frozen berries (raspberries, blueberries, strawberries)

¼ cup raisins

1 head jicama

1 pound broccoli (for steaming)

1 bunch collards (for sauté)

1 butternut squash (for mashing)

Pantry Items1 can sardines

1 small jar sweet pickles

1 large jar pimento-stuffed green olives

1 box low-sodium chicken or vegetable broth

1 package unsweetened vanilla almond milk

1 package unsweetened almond milk

1 package unsweetened chocolate almond milk

1 cup sunnies

1 package nuts for snack, your choice of; almonds, cashews, brazils, macadamias, or hazelnuts

1 package roasted almonds (for snack)


1 small jar fresh grated horseradish (or use jarred, prepared)

1 14.5-ounce can diced tomatoes

1 can cranberry sauce, juice sweetened

39

Meal Plans

Use the following meal plans to make staying on Unleash Your Thin extremely simple.

40

WEEK 2 MEAL PLAN

You will find the recipes that correspond to this meal plan below. The pages are in parentheses.

MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

Raspberry LimeSmoothie (80)

Savory Miso Soup with Wakame (81)

Italian Sweet-Veggie Scramble (68)

BlueberryEye-Opener Smoothie (56)

Tomato Stewed Eggs (83)

Apple Flax-Jack (54)

Greens and Leeks Omelet (65)

MID-MORNINGSNACK

Nutty Chickpea Snack (158)

½ large honeycrisp apple and 2 teaspoons natural, unsweetened nut or seed butter

Small green apple and 2 slices organic deli turkey

Nuts: almonds, cashews, Brazils, macadamias, or hazelnuts


3 slices organic deli beefw/ ½ pint cherry tomatoes

Chopped Macintosh apple and shelled edamame beans

LUNCH

Smoked Trout Salad in Lettuce Wraps (106)

Leftover Cowboy Chili (115) and fresh green salad w/ olive oil and lemon juice dressing

Easy-Loaded Mexi-Peppers (92)

Chunk Light Salad Nicoise (89)

Dairy-Free Apple Cobb Salad (90)

Tarragon Chicken and White Bean Salad (108)

Zippy Tuna Stuffies (109)

MID-AFTERNOON SNACK

1 can sardines over mesclun mix w/ ½ cup chopped red bell peppers or fennel bulb and fresh-squeezed lemon juice

1 hard-boiled egg inside ½ seeded red bell pepper w/ ½ teaspoon natural mayonnaise

Nutty Butter Pudding (159)

4 slices organic deli turkey or ½ cup shelled edamame w/ 1 sliced heirloom tomato and a drizzle of olive oil

Choco-Nutter Smoothie (152)

Nutty Butter Pudding (159)

Nuts: almonds, pistachios, Brazils, macadamias or walnuts

DINNER

Cowboy Chili (115)w/ baked spaghetti squash and sliced almonds

Middle Eastern Lamburgers (with Garlic Carrots) (131)

Tangy Lemon Tilapia (144) w/ steamed spinach and a few dashes of hot sauce

Jonny’s Baked Orange Salmon (125) w/ roasted asparagus

Blackjack Steak Salad (113)

Simple Grilled Chicken with Shiitake Green Beans (141)

Jonny’s All-In-One Baked Vegetable Chicken (122)

41

WEEK 3 MEAL PLAN



BREAKFAST

Chocolate Raspberry Smoothie (61)

Greens, Beans, and Miso Soup (66)

Mushroom Scramble (74)

Tropi-Coconut Smoothie (84)

Jonny’s Green Eggs and Apple (69)

Tamari Beans, Greens, and Apple Sauté (82)

Mediterranean Frittata (73)

MID-MORNINGSNACK

Cocoa Nuts (154)

1 small can tuna w/ 2 t juice-sweetened cranberry sauce in lettuce wraps

Sautéed Apple and 2 slices organic deli turkey

Seeds: toasted sunnies and pepitas

4 slices organic deli turkey wrapped around celery sticks

Cocoa Nuts (154)

Fresh strawberry slices and sliced almonds

LUNCH Paleo Sloppy Joe’s (99)

Deviled Egg Salad (91)

Leftover Loaded Minestrone Soup (130) and green salad w/ red wine vinegar and olive oil dressing

Quick Indian Turkey Burger Salad (101)

Shrimp and Mesclun Salad (104)

Leftover Ground Beefy Taco Soup (120) and steamed greens

Protein Salad Stuffies (100)

MID-AFTERNOON SNACK

1 can sardines over cucumber slices with grape tomatoes

Green apples slices with 2 t raw tahini

Cocoa Nuts (154)

Pumped-Up Mexican Bean Dip (161) w/ baby carrots and sweet bell pepper strips

Nutty Butter Smoothie (160)

Prepared lemon hummus and baby carrots

Pumped-Up Mexican Bean Dip (161) w/ sugar snap peas and celery sticks

DINNER

Tomato Salmon Patties (145) and steamed broccoli w/ lemon

Loaded Minestrone Soup (130)

Savory Steak and Mushrooms (137)

Grilled Lamb Chops (119) w/ sautéed green beans

Ground Beefy Taco Soup (120) w/ green salad

Asian Beef Stir Fry (111)

Piquant Latin Picadillo (134) and sauteed collards

42

WEEK 4 MEAL PLAN



BREAKFASTFlaxberry Smoothie (62)

Cheesy Skillet Apples (60)

Healthy Huevos Rancheros (67)

Light and Frothy Strawberry Smoothie (72)

Orange Juliusmoothie (76)

Blueberry Almond Pancakes (55)

Cheesy MushroomFrittata (59)

MID-MORNINGSNACK

Creamy Cocoa Pudding (155)

Sliced pear and part skim mozzarella stick

Apple and 2 slices turkey

4 slices organic deli turkey w/ 1 sliced heirloom tomato, olive oil

Clove Stewed Apple (153) w/ boiled egg

3 slices organic deli turkey spread w/ prepared olive tapenade and wrapped around baby carrots

Cubed Swiss cheese, cherry tomatoes, and fresh blueberries

LUNCHTahini Chicken Salad (107)

Fresh Greek Salad (93)

Shredded chicken mixed with almond butter and apple butter in lettuce wraps w/ carrot and celery sticks

Leftover Quickest Chicken Soup (135) w/ raw vegetable crudités

Jonny’s Fast and Delicious Homemade Melt (96)

Leftover Veggie-Full Chili w/ steamed broccoli

Beef and Blue Cheese Salad (88)

MID-AFTERNOON SNACK

½ cup plain yogurt with chopped oranges, shredded coconut, few drops vanilla stevia

1 can tuna in water w/ 1 T honey mustard, cherry tomatoes, sliced almonds and celery

Creamy Cocoa Pudding (155)

Prepared olive tapenade w/ all-flax crackers and baby carrots

½ cup cottage cheese w/ chopped cucumber, cherry tomatoes, minced red onion, salt and pepper

Chopped apple, celery and toasted walnuts

Nuts: almonds, pistachios, Brazils, macadamias, or pecans

DINNER

Jonny’s Blueberry Salad with Simple Shish Kebab (126)

Glazed Lamb Chops and Chevre (117) w/ baby sweet peas

Quickest Chicken Soup (135) w/ a seasonal salad

Grass-Fed Guac Burgers (118)

Veggie-Full Chili (146)w/ steamed green beans

Kicky Seafood Stew (128)

Seafood Stuffed Avocadoes (140)

43

WEEK 5 MEAL PLAN



BREAKFAST

Peachy Nutmeg Smoothie (77)

Plain cream of wheat w/ sliced peaches and cinnamon, and a scrambled egg

Greek Omelet (64)

Pumpkin Pie Smoothie (79)

Sprouted or whole grain toast w/ almond butter, ground flax, cinnamon and sliced apples

Apple ‘N Egg Oatmeal (53)

Jonny’s Muesli and Hard Boiled Egg (70)

MID-MORNING SNACK

Sliced pear and macadamia nuts

Sliced apple w/ 2 t nut butter

Pumpkin Dip (162) w/ apple and pear slices

Quick “Baked” Apple with cinnamon Almonds (164)

Fresh melon and boiled egg

Grape tomatoes, Brazil nuts and fresh blueberries

Lemony Ginger Bites (157)

LUNCH

Jonny’s Eggy Pasta Salad (95)

Leftover Slow Cooker Pot Roast (142) w/ green salad

Salmon Salad Wrap (102)

Simplest Salsa Quinoa (105)

Roast beef w/ chopped tomato, lettuce, shredded carrots, red onion, mayo & horseradish on a whole grain wrap

Leftover Lean Meatloaf (129)sandwich on sprouted grain bread with lettuce, tomato and sliced onion

Lobster Roll-Up (97)

MID-AFTERNOON SNACK

Pumpkin Dip (162) w/ carrot sticks and sugar snap peas

1 can sardines on whole grain crackers w/ ½ pint cherry tomatoes & sliced cucumbers

Bananut Smoothie (151)


1 can tuna in water with 2 t juice-sweetened cranberry sauce and 1 T natural mayonnaise in lettuce wraps

No-sugar, non- fat prepared bean dip w/ baby carrots and red pepper strips

Concord grapes and cashews

DINNER

Slow Cooker Pot Roast (142)

Herbed Lamb Kebabs with Grilled Zucchini (121)

Jonny’s Almond Butter Chicken (123) w/ Beet and Orange Salad (124)

Italian Sausage Pasta (127)

Lean Meatloaf (129) w/ sautéed greens

Asian Rib-Eye Salad (112)

Not Your Grandma’s Succotash (132)

44

WEEK 6 MEAL PLANS

This week the meal plans are organized around the outcome of your food reintroduction testing from Phase 3. Choose the meal plan and recipes that fit for you based on your findings in weeks 4 and 5. You will find the recipes that correspond to these meal plans below. The pages are in parentheses.

Grains and Dairy Included Meal Plans and Recipes


BREAKFAST


Jonny’s Muesli and Hard Boiled Egg (70)

Greek Omelet (64)

Tropi-Coconut Smoothie (84)

Plain cream of wheat w/ sliced peaches and cinnamon, and a scrambled egg


Italian Sweet-Veggie Scramble (68)

MID-MORNINGSNACK

Pumped-Up Mexican Bean Dip (161) w/ baby carrots and sweet bell pepper strips

½ large honeycrisp apple and 2 teaspoons natural, unsweetened nut or seed butter

Sautéed Apple (108) and 2 slices organic deli turkey

Seeds: toasted sunnies and pepitas

Pumped-UpMexican Bean Dip (161) w/ sugar snap peas and organic baked corn chips

3 slices organic deli beefw/ ½ pint cherry tomatoes

Pumped up Mexican Bean Dip (161) and carrot sticks

LUNCHChunk Light Salad Nicoise (89)

Leftover Cowboy Chili (115) and fresh green salad w/ olive oil and lemon juice dressing

Easy-Loaded Mexi-Peppers (92)

Turkey club w/ sliced turkey, turkey bacon, lettuce, tomato, avocado, and natural mayonnaise on sprouted grain toast

Salmon Salad Wrap (102)



MID-AFTERNOON SNACK

1 hard-boiled egg inside ½ seeded red bell pepper w/ ½ teaspoon natural mayonnaise


Cocoa Nuts (154)

4 slices organic deli turkey w/ 1 sliced heirloom tomato and a few almonds



Cocoa Nuts w/ apple slices (154)

DINNER

Cowboy Chili (115)w/ baked spaghetti squash and sliced almonds

Middle Eastern Lamburgers (131) w/ Garlic Carrots

Rubbed Sirloin with Red Wine Glaze (136) and roasted asparagus

Tangy Lemon Tilapia (144) w/ steamed greens

Asian Rib-Eye Salad (112)

Grass-Fed Guac Burgers (118)


45

GRAIN-FREE MEAL PLAN AND RECIPES


BREAKFASTOrange Juliusmoothie (76)

Breakfast Chicken Soup (57)

Cheesy Skillet Apples (60)

Pizza Scramble (78)

Flaxberry Smoothie (62)

Cheesy MushroomFrittata (59)

Fruit ‘n Nutty Yogurt Smoothie (63)

MID-MORNINGSNACK

Vanilla Pears (166) w/ boiled egg

3 slices chicken breastw/ ½ pint cherry tomatoes

Sliced pear and part skim mozzarella stick

Nuts: almonds, pistachios, Brazils, macadamias, or pecans

Creamy Salmon Dip (156) w/ carrot and celery sticks

Chopped apple and edamame

4 slices turkey w/ 1 sliced heirloom tomato, olive oil

LUNCH

Jonny’s Fast and Delicious Homemade Melt (96)

Leftover Veggie Chickpea Stew (148)

Fresh Greek Salad (93)

Beef and Blue Cheese Salad (88)

Gluten-free salmon patty or turkey burger (premade, frozen) with steamed greens, drizzle flax or olive oil and lemon

Fresh, Fruity Chicken Waldorf (94)

Mexi-Chicken Soup (98) w/ green salad

MID-AFTERNOON SNACK

¼ cup plain yogurt & ¼ c cottage cheese w/strawberries, lemon zest, and xylitol

Chopped apple, celery and toasted walnuts

1 can tuna in water w/ 1 T mustard, cherry tomatoes, sliced almonds and celery

2 kiwis and boiled egg

½ cup plain yogurt with chopped oranges, shredded coconut, few drops vanilla stevia

Creamy Salmon Dip (156) with sprouts rolled into lettuce wraps

Prepared olive tapenade w/ all-flax crackers and sliced tomatoes

DINNERVeggie Chickpea Stew (148)

Ginger Orange Marinated Salmon (116) w/ sautéed green beans

Rubbed Sirloin with Red Wine Glaze (136) and roasted cauliflower

Whitefish with Orange Basil Butter and Macadamias (149) w/ sautéed zucchini

Jonny’s Blueberry Salad with Simple Shish Kebab (126)

Mexi-Chicken Soup (98) w/ steamed green beans

Stuffed Buffalo Tenderloin (143)

46

DAIRY-FREE MEAL PLAN AND RECIPES


BREAKFAST Greek Omelet (64)

Jonny’s Vegi-Power Smoothie (71)


Plain mixed grains hot cereal w/ blueberries, sliced almonds vanilla stevia, and a boiled egg

Onion and Green Pepper Scramble (75)

Sprouted or whole grain toast w/ almond butter, ground flax, cinnamon and sliced apples


MID-MORNINGSNACK

Quick “Baked” Apple (or pear) with Cinnamon Almonds (164)

Pungent Tahini Miso Crudités (163)

Sliced jicama and tamari roasted almonds

Sliced apple w/ 2 t nut butter


Orange slices w/ cinnamon and boiled egg

Grape tomatoes, cashews and fresh blueberries

LUNCH

Turkey club w/ sliced turkey, turkey bacon, lettuce, tomato, avocado, and natural mayonnaise on sprouted grain toast


Asian Salmon Salad (86)

Leftover Slow Cooker Pot Roast (142) w/ steamed green beans

Seafood Salad (103)

Roast beef w/ chopped tomato, lettuce, shredded carrots, red onion, mayo & horseradish on a whole grain wrap

Beefy Beans and Rice (87) w/ green salad

MID-AFTERNOON SNACK





Concord grapes and almonds

1 can tuna in water with 2 t juice-sweetened cranberry sauce and 1 T natural mayonnaise in lettuce wraps

Prepared hummus w/ carrot and celery sticks

DINNER


Pinto Patties (133) w/ steamed broccoli

Slow Cooker Pot Roast (142) w/ green salad

Clean Liver and Onions (114) w/ roasted sweet potatoe


Beefy Beans and Rice (87) w/ steamed spinach

Sea Scallops and Greens (139) w/ roasted green beans

47

GRAIN- AND DAIRY-FREE MEAL PLAN AND RECIPES


BREAKFAST

BlueberryEye-Opener Smoothie (56)

Greens, Beans and Miso Soup (66)

Greens and Leeks Omelet (65)

Flaxberry Smoothie (62)

Jonny’s Green Eggs and Apple (69)

Tamari Beans, Greens, and Apple Sauté (82)

Mushroom Scramble (74)

MID-MORNINGSNACK


1 can sardines over cucumber slices with grape tomatoes

Green apples slices with 2 t raw tahini


4 slices organic deli turkey wrapped around celery sticks

Sliced jicama and roasted almonds

Fresh strawberry slices and sliced almonds

LUNCH Paleo Sloppy Joe’s (99)

Deviled Egg Salad (91)

Leftover Not Your Grandma’s Succotash (132) w/ green salad

Protein Salad Stuffies (100)

Asian Salmon Salad (86)


Quick Indian Turkey Burger Salad (101)

MID-AFTERNOON SNACK

1 small can tuna w/ 2 t juice-sweetened cranberry sauce in lettuce wraps

Sautéed Apple (165) and 2 slices organic deli turkey

Nutty Butter Smoothie (160)


Choco-Nutter Smoothie (152)



DINNER



Grilled Lamb Chops (119) w/ mashed butternut squash

Jonny’s Baked Orange Salmon (125) w/ steamed broccoli and lemon

Asian Beef Stir Fry (111)


Piquant Latin Picadillo (134) and sautéed collards

48

Mix and Match Meals

The following mix and match meals represent my “roll your own” approach to completing Unleash Your Thin. Use these as a reference if you decide not to follow the meal plans specifically.

49

WEEKS 2 AND 3 MIX AND MATCH

VEGGIES LEAN PROTEINS GOOD FATS BEANS LOW SUGAR FRUITS

Women and men: cupped hands portion 3-4 times per day

Leafy Greens: Bok Choy, Broccoli Raab, Chard, Collards, Dandelion Greens, Escarole, Kale, Mustard Greens, Spinach, etc.

All but corn and potatoes:ArtichokesAsparagus Beets, Bok ChoyBroccoli Brussels Sprouts Cabbage (any kind) CarrotsCauliflower Celery Cucumbers EggplantFennelGarlic Green BeansJicamaLeekLettuce (any kind)MushroomsOnionsPeasPeppers Radish Spaghetti SquashSprouts (any kind) Squash (all)TomatoesTurnipZucchini, etc.

For meals: Women: palm-sized portion; Men: fist-sized portion

For snacks: Women and men: 2-fingers portion

Beef, Lamb and Pork:All Lean Cuts

Fish/SeafoodFarmed Bay Scallops, Farmed Blue Mussels, Sardines, Tilapia, Alaskan Salmon, Skip Jack/Chunk Light Tuna, Shrimp, etc.

Poultry:Chicken, Turkey

Eggs (2 whole), Unsweetened Protein Powder (1 scoop): unsweetened, undenatured whey, hemp, rice, or vegan mixed

3-4 servings oil daily

Oils (Women: 1 thumb-sized portion Men: 2 thumbs-sized portion):Avocado oil, Cold pressed olive oil, Flaxseed oil (no heat), Coconut oil, Macadamia nut oil, Sesame oil, Almond oil, etc.

AND

1 serving daily of:Nuts and Seeds (1-2 tablespoons) or Nut/Seed Butters (2-3 teaspoons) Raw, unsalted best:Almonds, Brazil Nuts, Cashews, Chestnuts, Flaxseeds, Hazelnuts, Peanuts,Pecans, Pine Nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts, etc.

OR

1 serving daily of:Spreads (1-2 tablespoons):Avocado, Guacamole,Hummus, Pesto, Olives, etc.

Women and men: Fist-sized serving (cooked) daily

Legumes:All Beans (Adzuki, Black, Garbanzo, Lentils, Lima, Navy, etc.) Dried Peas (Black-Eyed, Split, etc.)

1 serving daily

Low glycemic load fruits:Apples (1 medium) All Berries (3/4 cup) (Blackberries, Blueberries, Raspberries, Strawberries, etc.)

50

WEEK 4 MIX AND MATCH

VEGGIES LEAN PROTEINS GOOD FATS BEANS LOW SUGAR FRUITS


Leafy greens: Bok Choy, Broccoli Raab, Chard, Collards, Dandelion Greens, Escarole, Kale, Mustard Greens, Spinach, etc.

All but corn and potatoes:ArtichokesAsparagus Beets, Bok ChoyBroccoli Brussels Sprouts Cabbage (any kind) CarrotsCauliflower Celery Cucumbers EggplantFennelGarlic Green BeansJicamaLeekLettuce (any kind)MushroomsOnionsPeasPeppers Radish Spaghetti SquashSprouts (summer and winter) Squash (all)TomatoesTurnipZucchini, etc.

For meals: women: palm-sized portion; men: fist-sized portion

For snacks: Women and men: 2-fingers portion


Fish/SeafoodFarmed Bay Scallops, Farmed Blue Mussels, Sardines, Tilapia, Wild Alaskan Salmon, Skip Jack/Chunk Light Tuna, Shrimp, etc.


Eggs (2 whole), Protein Powder (1 scoop): unsweetened, undenatured whey, hemp, rice, or vegan mixed

Low Fat Dairy (1/2 cup):Plain yogurt, cottage cheese, milk (1 cup)

3-4 servings oil dailyOils (1 teaspoon):Avocado oil, Butter, Cold pressed olive oil, Flaxseed oil (no heat), Coconut oil, Macadamia nut oil, Sesame oil, Almond oil, etc.

AND

1 serving daily:Nuts and Seeds (1 tablespoon) or Nut/Seed Butters (2 teaspoons) Raw, unsalted best:Almonds, Brazil Nuts, Cashews, Chestnuts, Flaxseeds, Hazelnuts, Peanuts,Pecans, Pine Nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts, etc.

OR

1 serving daily:Spreads (1 tablespoon):Avocado, Guacamole,Hummus, Pesto, Olives, etc.

Cheese (1 ounce/ thumb-size)Chevre, Feta, Jack, Goat, Gruyere, Mozzarella, Parmesan, Ricotta, Swiss, etc.

Women and men: Fist-sized serving (cooked) daily

Legumes:All Beans (Adzuki, Black, Garbanzo, Lentils, Lima, Navy, etc.) Dried Peas (Black-Eyed, Split, etc.)

1 apple + 1 additional serving low sugar fruit daily

Low glycemic load fruits (no tropical fruits):All Berries (3/4 cup) (Blackberries, Blueberries, Raspberries, Strawberries, etc.)Cantaloupe (3/4 cup), Grapefruit (1/2), Kiwis (1),Melons (3/4 cup), Oranges (1),Peaches(1),Pears (1), etc.

51

WEEK 5 MIX AND MATCH

VEGGIES LEAN PROTEIN GOOD FATS WHOLE GRAINS BEANS LOW SUGAR FRUIT


Leafy greens: Bok Choy, Broccoli Raab, Chard, Collards, Dandelion Greens, Escarole, Kale, Mustard Greens, Spinach, etc.

All but corn and white potatoes:ArtichokesAsparagus Beets, Bok ChoyBroccoli Brussels Sprouts Cabbage (any kind) CarrotsCauliflower Celery Cucumbers EggplantFennelGarlic Green BeansJicamaLeekLettuce (any kind)MushroomsOnionsPeasPeppers Radish Spaghetti SquashSprouts (summer and winter) Squash (all)TomatoesTurnipYamZucchini, etc.

For meals: palm-sized portion (1/3 plate)

For snacks: 2-fingers portion


Fish/Seafood:Farmed Bay Scallops, Farmed Blue Mussels, Sardines, Tilapia, Wild Alaskan Salmon, Skip Jack/Chunk Light Tuna, Shrimp, etc.


Eggs (2 whole), Protein Powder (1 scoop): unsweetened, undenatured whey, hemp, rice, or vegan mixed

3-4 servings oil dailyOils (1 teaspoon):Avocado oil, Cold pressed olive oil, Flaxseed oil (no heat), Coconut oil, Macadamia nut oil, Sesame oil, Almond oil, etc.

AND

1 serving daily of:Nuts and Seeds (1 tablespoon) or Nut/Seed Butters (2 teaspoons) Raw, unsalted best:Almonds, Brazil Nuts, Cashews, Chestnuts,Flaxseeds, Hazelnuts, Peanuts,Pecans, Pine Nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts, etc.

OR

1 serving daily of:Spreads (1 tablespoon):Avocado, Guacamole,Hummus, Pesto, Olives, etc.

1 serving per dayFist sized portion

Brown Rice (1/2 cup cooked)

Cooked Oatmeal (not instant: groats, steel cut, or whole rolled, ¾ cup cooked)

Other grains (1/2 cup cooked):Amaranth, Barley, Buckwheat (Kasha), Millet, Oats, Quinoa, Spelt, Wild Rice

Sprouted or Whole Grain Breads:Bagel (1/2)Bread (1 slice)Wrap (1 8-inch)

Whole Grain Pasta (1/2 cup cooked):Barilla Plus, soba noodles, udon noodles

½ cup cooked daily

Legumes:All Beans (Aduki, Black, Garbanzo, Lentils, Lima, Navy, etc.) Dried Peas (Black-Eyed, Split, etc.)

1 apple + 1 serving low sugar fruit daily

Low Glycemic Load Fruits (no tropical fruits):All Berries (3/4 cup) (Blackberries, Blueberries, Raspberries, Strawberries, etc.)Cantaloupe (3/4 cup), Grapefruit (1/2), Kiwis (1),Melons (3/4 cup), Oranges (1),Peaches(1),Pears (1), etc.

52

Breakfast Recipes

53

Apple ‘N Egg OatmealYield: 2 large or 4 small servingsDairy-Free Phases 3 and 4

Ingredients

2 cups unsweetened vanilla almond milk

1-2 teaspoons xylitol or erythritol, to taste

2 eggs

1 cup whole rolled oats

Pinch salt

1 soft cooking apple, unpeeled and diced

1 teaspoon cinnamon

¼ teaspoon nutmeg

Pinch cardamom

1 teaspoon vanilla

2 tablespoons ground flaxseed

Instructions

In a large saucepan, whisk together milk, xylitol, eggs until thoroughly combined then stir in oats and salt over medium heat.

Bring to a low boil over medium heat, continuing to whisk frequently.

Reduce heat and cook for about 10 minutes or until oats are tender, whisking frequently.

In last 5 minutes of cook time, mix apple, cinnamon, nutmeg, and cardamom into the oatmeal. Stir in vanilla and flaxseed just before serving.

54

Apple Flax-JackYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 egg


1 small apple, unpeeled, cored, and shredded

2 teaspoons water

¼ teaspoon ground nutmeg

3 drops NuNaturals vanilla stevia

2 teaspoons coconut oil

Instructions

In a small bowl whisk the egg until beaten. Add flax, apple, water, nutmeg, and vanilla stevia and mix well.

Melt the coconut oil in a skillet over medium heat and tip the pan to coat the bottom.

Transfer the batter to the pan and use a spoon to thin it out into a circle 6-7-inches in diameter. Allow to cook, undisturbed for 3-4 minutes or until the bottom is lightly browned. Working carefully, use a large spatula to flip it once and cook for 1-3 minutes on the other side until the bottom is lightly browned.

Serve immediately.

55

Blueberry Almond PancakesYield: 1 servingGluten-Free Phases 3 and 4

Ingredients

1 egg

¼ cup almond meal (or finely ground almonds)

¼ cup any milk

1 teaspoon cinnamon


1/3 cup fresh blueberries (or frozen, thawed)


Instructions

In a small bowl whisk the egg until beaten. Add almond meal, milk, cinnamon and vanilla stevia and whisk to combine. Fold in blueberries.

Melt the oil in a skillet over medium heat and pour the batter out into 2 small pancakes. When bubbles appear on the surface, flip the pancakes and cook until they stop steaming or are lightly browned on the bottoms.

Serve immediately.

56

Blueberry Eye-Opener SmoothieYield: 1 servingGluten-Free Dairy-Free Phases 2, 3 and 4

Ingredients

8 ounces chilled unsweetened almond milk

½ cup frozen wild blueberries

1 scoop protein powder

1 tablespoon soaked chia seeds

1 handful stemmed and chopped young raw collard greens


Instructions

Add all ingredients to blender and blend until very smooth.

For soaked chia seeds combine 2 tablespoons chia seeds and 4 ounces of water in a small jar and shake to combine. Let soak for 10 minutes. After 10 minutes stir vigorously to break up any chunks and store in the fridge for several days to thicken smoothies.

57

Breakfast Chicken SoupYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 1/2 cups water

½ cup finely diced yellow squash or zucchini

¼ cup finely diced red or orange bell peppers

½ cup cooked shredded chicken

2 tablespoons mellow white miso paste

Instructions

Bring the water to a boil over high heat in a medium saucepan. Reduce heat to medium and add the squash and peppers, simmering for about 4 minutes until veggies reach desired tenderness, stirring in the chicken for the last minute or two of cook time to heat.

Remove from heat, gently stir in the miso* until incorporated, and serve immediately.

*To blend the miso perfectly into your soup, add the paste to a small bowl, then gradually add ½ cup of the simmering soup water, whisking to incorporate, then add everything back to the soup and mix gently.

58

California Breakfast CrepeYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

2 eggs

Pinches salt and fresh ground pepper

1-2 teaspoons olive oil, optional

2 teaspoons prepared pesto of your choice

2 tablespoons finely diced avocado (or mashed)

¼ cup diced heirloom tomatoes

1/3 cup any sprouts, optional

Instructions

In a small bowl whisk the eggs, salt, and pepper together until well mixed.

Heat a large nonstick skillet or crepe pan over medium. (If you don’t have a safe non-stick pan, use your largest sauté pan very lightly coated with olive oil.)

When the pan is well heated, pour in the eggs and swirl the contents until they coat the entire bottom surface of the pan very thinly.

When the egg sets (20 seconds to 1 minute depending on the size and heat of your pan), loosen the bottom with a large spatula and slide it very carefully onto a large flat platter in one large piece.

Immediately spread your egg “crepe” evenly with the pesto and avocado (thin them out slightly with a little warm water first if they are too stiff to spread easily.)

Cover evenly with the tomatoes and sprouts, if using, and gently roll the omelet up away from you like a cigar. Slice it in half with a sharp knife and serve immediately.

59

Cheesy Mushroom FrittataYield: 3-4 servingsGluten-Free Phases 3 and 4

Ingredients

7 eggs

1/2 cup any milk (unsweetened)

1/4 each teaspoon salt and cracked black pepper

2 tablespoons olive oil

1 medium sweet onion, diced

2 large cloves garlic, minced

8 ounces thinly sliced mushrooms (button or shitake work well)

1 teaspoon dried basil

1 teaspoon marjoram

2 teaspoons low sodium, wheat-free tamari

2 cups packed baby spinach or arugula

¼ cup shredded Parmesan or Gruyere

Instructions

Preheat oven to broil.

In a large bowl, whisk together the eggs, milk, salt, and pepper. Heat the oil in a 10-inch stainless or cast iron skillet over medium. Coat the inside surface of the pan completely with the oil, including the sides. Add the onion, garlic and mushrooms, and cook 4-5 minutes, stirring occasionally. Add the basil, marjoram, tamari, and spinach, stirring well to mix, and cook for 1-2 minutes, stirring often, until spinach is wilted and mushrooms have softened. Drain any liquids from the pan, return to heat and add the eggs mixture. Sprinkle the cheese over the eggs, cover the pan and cook for about 5 minutes until outer edges are cooked, frittata is mostly solid, but the center is still a little wet. Put the skillet in the oven under the broiler and cook for about a minute or until the center is set.

60

Cheesy Skillet ApplesYield: 1 servingGluten-Free Phases 3 and 4

Ingredients

3 tablespoons water

1 small crisp apple (Gala or Pink Lady work well), cored and diced, unpeeled

1 boiled egg, chopped

1/4 cup grated cheddar cheese

2 tablespoons toasted sliced almonds

Instructions

Combine water and apples in a large cast iron (or regular) skillet and bring to a simmer over medium heat. Cook, uncovered, until water has evaporated, about 3-4 minutes. Add the egg and toss gently to warm. Sprinkle cheese over all and cook for 1 minute or until cheese is melted. Top with almonds and serve immediately.

61

Chocolate Raspberry SmoothieYield: about 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

8 ounces chilled unsweetened chocolate almond milk (or vanilla)


1 heaping tablespoon raw cacao powder (or 1 level tablespoon dark cocoa powder)



1 large handful raw baby spinach

2-3 drops NuNaturals vanilla stevia

Instructions



62

Flaxberry SmoothieYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients




1 tablespoon flaxseed oil

2 teaspoons ground flaxseed

1 handful baby spinach


Instructions


63

Fruit ‘N Nutty Yogurt SmoothieYield: 1 servingGluten-Free Phases 3 and 4

Ingredients

8 ounces chilled unsweetened vanilla almond milk

1/2 cup plain Greek yogurt

6 strawberries, fresh or frozen

½ small frozen banana

1 tablespoon nut butter (or use ¼ cup raw, soaked nuts if you have a high powered blender)


5 ice cubes, optional

Instructions


64

Greek OmeletYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

2 eggs

1 tablespoon water

½ teaspoon each salt and fresh ground pepper

2 teaspoons olive oil

¾ cup baby spinach

1 ½ tablespoons minced pitted Kalamata olives

1 ½ tablespoons minced sundried tomato strips in oil, drained

Instructions

Combine the eggs, salt, pepper, and water in a small bowl and whisk until lightly beaten. Set aside.

Heat the olive oil in a 12-inch non-stick skillet over medium heat. Add the spinach and cover for 1 minute.

Increase the heat to medium high for 1 minute. Pour the eggs evenly over the spinach, sprinkle with prepared olives and tomatoes and allow to sit, undisturbed for 1 minute.

Working gently, lift one half of the omelet and flip it over the other half. Cook for about 30 seconds and flip once to cook to desired doneness.

65

Greens and Leeks OmeletYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


1/4 cup stemmed and finely chopped collard greens

¼ cup cleaned and finely chopped leek, tender section only

1 tablespoon water

Few dashes organic Worcestershire sauce (organic to avoid high-fructose corn syrup)


2 eggs

1 tablespoon water

Instructions

Heat the olive oil in a 12-inch non-stick skillet over medium heat. Add the greens, leeks, and water and cover for 2 minutes. Remove cover, stir and add Worcestershire. Cook, stirring occasionally, until the vegetables are tender, 2-4 minutes.

While the veggies are cooking, combine the eggs, salt, pepper, and water in a small bowl and whisk until lightly beaten.

When the vegetables are tender, increase the heat to medium high for 1 minute.

Pour the eggs evenly over the veggies and allow to sit, undisturbed for 1 minute.

Working gently, lift one half of the omelet and flip it over the other half. Cook for about 30 seconds and flip once to cook to desired doneness.

66

Greens, Beans, and Miso SoupYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 1/2 cups water

1 cup shredded greens (kale, collards, spinach, etc.)

½ cup cooked adzuki beans (drained and rinsed if using canned), or white or black beans


Instructions

Bring the water to a boil over high heat in a medium saucepan. Reduce heat to medium and add the greens and beans, simmering for about 2-4 minutes until greens reach desired tenderness.

Remove from heat, gently stir in the miso* until incorporated, and serve immediately.


67

Healthy Huevos RancherosYield: 4 servingsDairy-Free Gluten-Free Phases 2, 3, and 4

Ingredients

1 can kidney or pinto beans, drained and rinsed

3 tablespoons chicken or vegetable stock (or water)

2 tablespoons red wine

2 tablespoons tomato paste

2 teaspoons blackstrap molasses

1-2 cloves garlic, minced

3/4 teaspoon ground cumin

1 teaspoon chili powder

¼ teaspoon salt

¼ teaspoon chipotle chili pepper, optional

½ cup high-quality prepared salsa

4-8 eggs

1 Haas avocado peeled, pitted and sliced

Instructions

Combine the beans through chipotle pepper, if using, in a medium saucepan over medium heat and bring to a low simmer. Reduce heat to medium-low and cook, gently stirring occasionally, for 5-7 minutes.

While beans are warming, prepare the eggs any style. We like them scrambled soft for this recipe.

Divide the beans evenly among 4 plates. Top with equal parts of the eggs and salsa, and lay sliced avocados over all.

Serve immediately.

68

Italian Sweet-Veggie ScrambleYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


3 tablespoons minced sweet onion

½ seeded and diced red or orange bell pepper

4 heirloom grape tomatoes, quartered

2 eggs

½ teaspoon dried oregano

½ teaspoon dried basil


Instructions

Heat the olive oil in a skillet over medium heat. Add the onions and peppers and cover for 2 minutes. Remove cover, add the tomatoes, and cook, stirring occasionally, until all the veggies have softened.

While the vegetables are cooking, combine the eggs, oregano, basil, salt, and pepper in a small bowl and whisk until lightly beaten.

When veggies reach desired tenderness, pour the egg mixture over the vegetables.

Using a spatula to turn the eggs and veggies occasionally, cook for a few minutes to desired doneness.

69

Jonny’s Green Eggs and AppleYield: about 2 large or 4 small servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 1/2 tablespoons coconut oil

2 apples, unpeeled, cored and cut into bite-sized pieces

4 cups baby spinach

4 eggs, lightly beaten

1/2 teaspoon turmeric

1/2 teaspoon lemon-pepper, or to taste

¼ teaspoon salt, or to taste

Instructions

Melt the oil in a large skillet over medium heat. Add apple and cook, stirring occasionally, until the apples brown lightly or turn translucent, about 4–6 minutes. Add spinach and cook for 1–2 minutes until it begins to wilt. Pour egg over all and stir to mix well. Sprinkle in turmeric, pepper, and salt, mix well, and continue to cook until eggs reach desired doneness.

70

Jonny’s Muesli and Hard-Boiled EggYield: 1 servingDairy-Free Phases 3 and 4

Ingredients

½ cup raw whole rolled oats (not quick cooking)

8-12 almonds

12 raisins

¾ cup unsweetened vanilla almond milk

¾ teaspoon cinnamon

1 teaspoon xylitol, blackstrap molasses, or 3 drops NuNaturals vanilla stevia

1 hard-boiled egg

Instructions

Mix all ingredients except egg in a cereal bowl and let the mixture sit for 10 minutes. Enjoy the muesli with the egg when cereal is still chewy, but not soggy.

71

Jonny’s Vegi-Power SmoothieYield: 2 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

8 ounces chilled green tea (or water), plus more water as needed, to thin

1 ripe pear, cored and peeled

1 small lime, peeled

1/2 avocado, peeled (include the pit if you have a high horse power blender)

1/3 cucumber, peeled

1 scoop plain protein powder

Instructions

Add all ingredients to blender and blend until very smooth, adding additional water to thin, if necessary.

72

Light and Frothy Strawberry SmoothieYield: 1 large or 2 small Gluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1½ cups strawberries, fresh or frozen (or wild blueberries)

1/3 cup pasteurized egg whites



Instructions

Add all ingredients to blender and blend until well whipped and smooth.

73

Mediterranean FrittataYield: 3-4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

7 eggs

2/3 cup unsweetened plain almond milk

1 teaspoon dried oregano

3/4 teaspoon dried basil (or ¼ cup fresh, slivered)



2 cloves garlic, minced

2 cups baby spinach

1 14–ounce can artichoke hearts in water, well drained and coarsely chopped

1/2 cup sliced and pitted Kalamata olives

2 plum tomatoes, thinly sliced across the middle (to make circles)

Instructions

Preheat oven to broil.

In a large bowl, combine the eggs, almond milk, oregano, basil, salt, and pepper, and whisk until beaten. Set aside.

Smooth the oil over the entire surface of a 10-inch cast iron skillet to lightly coat and heat over medium.

Add the garlic, spinach, artichoke hearts and olives, cover and cook for 2 minutes or until spinach is wilted. Remove cover, stir the vegetables and pour the beaten eggs over the veggies. Lay the tomato slices on top in one layer and sprinkle oregano evenly over all. Cook for about 5 minutes or until the outer edge is cooked, but the center is still unset.

Put the pan under the broiler for about 3-4 minutes or until center is set and surface has begun to brown, watching carefully to prevent overcooking.

74

Mushroom ScrambleYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


½ cup sliced mushrooms (cremini or shiitake work well)

1 shallot, finely chopped, optional

1 clove garlic, minced, optional

2 eggs

½ teaspoon dried thyme (or 1 tablespoon fresh)


Instructions

Heat the olive oil in a skillet over medium heat. Add the mushrooms and cook, stirring occasionally, until they have released their juices. Add the shallot and stir. Cook for a couple of minutes until vegetables are tender. Add garlic, if using, and cook for 30 seconds.

While the vegetables are cooking, combine the eggs, thyme, salt, and pepper in a small bowl and whisk until lightly beaten and set aside. Pour the egg mixture over the vegetables.


75

Onion and Green Pepper ScrambleYield: 1 servingGluten-Free Dairy-Free Phases 2 3, and 4

Ingredients


¼ cup finely diced green peppers

¼ cup finely diced red onion

1 small clove garlic, minced

2 eggs



Instructions

Heat the olive oil in a skillet over medium heat. Add the peppers and onions and cook for about 5 minutes until they have softened. Add the garlic and cook for 1 minute.

While the veggies are cooking, combine the eggs, thyme, salt, and pepper in a small bowl and whisk until lightly beaten.

When veggies reach desired tenderness, pour the egg mixture over the vegetables.


76

Orange JuliusmoothieYield: 1 large or 2 small servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients



½ cup high-quality cooked yam (unsweetened canned or baked and peeled)

½ juicy naval orange, peeled and seeded


½ teaspoon cinnamon

Instructions


77

Peachy Nutmeg SmoothieYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients




½ teaspoon nutmeg, fresh grated is best



Instructions



78

Pizza ScrambleYield: 1 servingGluten-Free Phases 3 and 4

Ingredients


¼ cup chopped mushrooms

2 cups baby spinach or baby arugula or a combination

2 eggs

¼ cup tomato sauce (or use high-quality unsweetened pasta or pizza sauce)

3/4 teaspoon basil

½ teaspoon oregano


2 teaspoons fresh grated Parmesan, or to taste

Instructions

Heat the olive oil in a skillet over medium heat. Add the mushrooms and cook for 3-4 minutes until they have released their juices. Add the greens and cover for 30 seconds to wilt.

While the mushrooms are cooking, whisk the eggs in a small bowl until lightly beaten.

When spinach is wilted, pour the egg mixture over the vegetables. Using a spatula to turn the eggs and veggies occasionally, cook for a few minutes to desired doneness.

When the eggs are cooked, pour the sauce over all and sprinkle evenly with the basil, oregano, salt, and pepper. Turn everything gently for a minute or two until sauce is heated, sprinkle with the Parmesan and serve immediately.

79

Pumpkin Pie SmoothieYield: 1 large or 2 small servingsDairy-Free Phases 3 and 4

Ingredients



½ cup high-quality cooked pumpkin (unsweetened canned or fresh puree)


2 tablespoons raw whole rolled oats (not quick cooking)

½ teaspoon pumpkin pie spice


Instructions


80

Raspberry Lime SmoothieYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

8 ounces chilled green tea


Juice and zest from ½ lime



1 large handful raw baby spinach


Instructions


81

Savory Miso Soup with WakameYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 1/2 cups water

1/3 cup sliced sweet onion

1/3 cup shredded carrots

2 teaspoons dried wakame, soaked in water for 5 minutes and drained, optional


½ cup diced firm tofu

Instructions

Bring the water to a boil over high heat in a medium saucepan. Reduce heat to medium and add the onion and carrots, simmering for about 4 minutes or until desired tenderness. Add the wakame, if using, and simmer for 1 minute more.

Remove from heat, gently whisk in the miso* until incorporated, add the tofu, and return to heat for about 30 seconds to thoroughly rewarm –do not boil.

Serve immediately.


82

Tamari Beans, Greens, and Apple SautéYield: 2 servings Gluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1/2 cup water

2 small crisp apples (Gala or Pink Lady work well), cored and diced, unpeeled

2 heads baby bok choy, chopped

1 cup cooked chickpeas (drained and rinsed, if canned)

2 teaspoons low-sodium, wheat-free tamari

2 tablespoons tahini

1 tablespoon water

1 cup toasted sunflower seeds

Instructions

Bring water to a simmer over medium heat in a large cast iron (or regular) skillet. Add apples and cook, uncovered, until water has evaporated, about 5–7 minutes –add bok choy for last 3 minutes of cook time to wilt.

While apple and greens are cooking, in a small bowl or cup mix together the tamari, tahini, and water and set aside.

When water has evaporated from the pan, add the chickpeas and tahini mixture and toss gently to coat all. Cook for about a minute to warm the beans.

Top with sunnies and serve immediately.

83

Tomato Stewed EggsYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 14.5-ounce can whole stewed tomatoes, undrained

1 tablespoon olive oil

1 yellow onion, diced

1 clove garlic, minced

½ teaspoon cinnamon

¼ teaspoon cumin

¼ teaspoon allspice

Pinch clove

Pinch nutmeg

1/2 teaspoon salt

¼ teaspoon cracked black pepper

Dash of hot pepper sauce, or to taste

8 hard-boiled eggs, peeled and halved, lengthwise

Instructions

Add stewed tomatoes to food processor or blender and pulse or blend briefly until coarsely chopped.

Heat the oil in a large skillet or sauté pan over medium. Add onion and cook for 5 minutes. Add garlic and cook 30 seconds. Add the remaining ingredients including the tomatoes, except for the eggs and stir gently to mix. Carefully place the egg halves, yolk sides up, into the pan and baste with sauce. Reduce heat to medium-low and cook the eggs in the sauce tomatoes, basting frequently, for about 7-10 minutes, reducing heat if the sauce sputters.

84

Tropi-Coconut SmoothieYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

8 ounces chilled, unsweetened coconut water


Juice and zest from ½ lime



1 tablespoon dried, unsweetened shaved coconut


Instructions


85

Lunch Recipes

86

Asian Salmon SaladYield: about 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

2 Romaine hearts or 1 head Boston lettuce, cored

2 teaspoons toasted sesame oil

1 tablespoon raw sesame oil

1 tablespoon mirin (available at the Asian ethnic section of large and natural grocers)

1 tablespoon unseasoned rice vinegar

Juice of 1 lime (about 2 tablespoons)

1 teaspoon Gluten-free tamari

1/4 teaspoon salt

1 7.5 ounce can salmon, drained and flaked

1 14-ounce can navy beans, rinsed and drained

1 cup cooked adzuki beans, rinsed and drained if using canned

1/4 cup diced green onions, bulbs removed

Instructions

Make a bed of the lettuce in a salad bowl and set aside.

In a large bowl, combine the sesame oils, mirin, rice vinegar, lime, tamari, and salt and whisk until well mixed. Add the salmon, beans, and green onions and mix to coat. To serve, scoop the bean mixture onto the salad bed with a slotted spoon, allowing excess dressing to drain off.

87

Beefy Beans and RiceYield: about 6 servingsDairy-Free Phases 3 and 4

Ingredients


½ red onion, finely chopped


1 pound leanest hamburger

½ teaspoon liquid smoke

½ teaspoon salt and cracked black pepper


2 15-ounce cans red beans, drained and rinsed

1 red bell pepper, seeded and diced

½ jalapeno pepper, seeded and chopped fine, or more, to taste

1 15-ounce can diced tomatoes, drained, juice reserved

1/3 cup Spanish olives, pitted and coarsely chopped

2 tablespoons capers

2 cups cooked long grain brown rice

Instructions

Heat oil in a 4 quart sauté pan over medium. Add onion, garlic, and beef and cook until browned, about 7-8 minutes. Drain off any excess oil.

Add the liquid smoke, salt, pepper, oregano, beans, peppers, and tomatoes. Stir in ½ cup of the reserved tomato juice. Bring to a simmer, and cook for about 15 minutes.

Stir in olives and capers, fold in the rice and serve.

88

Beef and Blue Cheese SaladYield: 4 servingsGluten-Free Phases 3 and 4

Ingredients

2 tablespoons pear or balsamic vinegar

2 teaspoons Dijon mustard

1 teaspoon brown rice syrup

1/8 teaspoon fresh ground pepper

2 tablespoons walnut oil

6 cups baby spinach

10 ounces of sliced low-sodium roast beef, deli style, diagonally sliced

2 ounces of blue cheese, finely crumbled

½ cup sliced green onions

2 small ripe pears, cored and sliced

¼ cup toasted walnut pieces, optional

Instructions

In a small bowl, whisk together vinegar, mustard, brown rice syrup, pepper, and walnut oil.

In a large salad bowl, make a bed of spinach and top with beef, blue cheese, green onions, and pears. Dress to taste and garnish with walnuts, if using.

89

Chunk Light Salad NicoiseYield: 4 servings Gluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

2 5-ounce cans chunk light tuna packed in extra virgin olive oil, well drained

1 15-ounce can navy or cannellini beans, drained and rinsed

7 ounce-can or jar quartered artichoke hearts in water (about 1 1/2 cups), drained

1 1/2 tablespoon capers, drained, or to taste

¼-1/3 cup high-quality Italian dressing with no added sugar

6 cups chopped Romaine

1 cup nicoise or Kalamata olives, pitted and drained

1 pint heirloom cherry or teardrop tomatoes

½ red onion, very thinly sliced

2 cups cut fresh or frozen green beans, prepared according to package directions

¼ teaspoon salt

¼ teaspoon fresh ground pepper

Instructions

In a medium bowl, combine the tuna, beans, artichoke hearts, capers, and half the dressing and fold together to coat.

In a large salad bowl, make a bed of lettuce, add the olives, tomatoes, onions, and green beans, and spoon tuna evenly over the top.

Pour remaining dressing evenly over the salad.

90

Dairy-Free Apple Cobb SaladYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

6 cups chopped Romaine lettuce

2 cups baby spinach

12 ounces smoked turkey breast (nitrate-free, try Applegate Farms Smoked Turkey Breast), sliced thick

2 boiled eggs, peeled and quartered lengthwise

2 green apples, unpeeled, cored and sliced

2 medium ripe Haas avocados, peeled, pitted and sliced thickly

½ medium cucumber, peeled and coarsely chopped

Dressing

3 tablespoons walnut oil (or almond or extra-virgin olive)

1½ tablespoons apple cider vinegar

1 ½ tablespoons frozen apple juice concentrate, melted

2 drops NuNaturals vanilla stevia, or to taste, optional

Pinches salt and black pepper

Instructions

In a large salad bowl make a bed of the chopped Romaine. Arrange the rest of the salad ingredients over the lettuce as desired.

In a small bowl, combine the walnut oil, cider vinegar, apple juice concentrate, vanilla stevia, if using, salt, and pepper until lightly emulsified. Drizzle dressing over salad, to taste, and serve immediately.

91

Deviled Egg SaladYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

6 extra large eggs

2 tablespoons high-quality mayonnaise

2 teaspoons Dijon mustard

½ tablespoon flaxseed oil

1 teaspoon fresh-squeezed lemon juice

1/2 teaspoon onion powder

¼ teaspoon sea salt

¼ teaspoon cayenne pepper

Sprinkles of sweet paprika

4 cups crisp chopped lettuce

1 heirloom tomato, sliced

½ red onion, thinly sliced


Instructions

Cover the eggs with cold water in a medium saucepan, set the timer for 15 minutes and bring to a boil. Reduce heat to keep a low boil until timer goes off. Drain and cool the hard-boiled eggs by submerging in cold water.

In a medium bowl combine the mayonnaise, mustard, flaxseed oil, lemon juice, onion powder, salt, and cayenne pepper, and whisk together until well blended.

Peel the eggs and slice in half lengthwise. Place yolks in the bowl with the yogurt mixture and mix thoroughly. Using a tablespoon, scoop the yolk mixture into the egg whites and sprinkle with paprika, to taste.

Make 4 beds of lettuce, tomato, and onion, sprinkle each with a teaspoon of olive oil and lay 3 deviled egg halves on each bed. Serve at room temperature, or chilled.

92

Easy-Loaded Mexi-PeppersYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 small red or orange bell pepper, seeded and halved

½ cup high-quality vegetarian refried black beans, warmed

1/3 cup high-quality prepared salsa

¼ cup diced Haas avocado

2 tablespoons minced fresh cilantro, optional

Instructions

Lay out the pepper halves and spread each half with half of the beans, salsa, avocado, and cilantro, in that order, to serve.

93

Fresh Greek SaladYield: 4 servingsGluten-Free Phases 3 and 4

Ingredients

Dressing


2 tablespoons flaxseed oil

Juice of 1 lemon

2 teaspoons red wine vinegar



1/2 teaspoon dried basil

Pinches of salt and fresh ground pepper

Salad Base

6 cups chopped Romaine lettuce

1 small red onion, thinly sliced

1 small green bell pepper, seeded and thinly sliced

1 small yellow bell pepper, seeded and thinly sliced

1 medium cucumber, peeled and chopped


6 small, pickled pepperoncini, whole

1 cup pitted Kalamata olives

2/3 cup feta cheese, crumbled

1 1/2 cups shredded chicken or turkey or cooked chickpeas

Instructions

In a small bowl whisk together all the dressing ingredients (or use immersion blender).

In a large salad bowl, make a base of the lettuce and arrange onions, peppers, cucumbers, tomatoes, pepperoncinis, olives, feta, and chicken or chickpeas on top.

Dress to taste and serve immediately.

94

Fresh, Fruity Chicken WaldorfYield: about 4 servingsGluten-Free Phase 4

Ingredients

1/4 cup plain yogurt


3 tablespoons fresh squeezed orange juice

¼ teaspoon ground ginger

6 cups chopped Romaine

1 ½ cups diced cooked chicken

1 crisp red apple (such as Macoun or Pink Lady), cored and finely chopped

4 celery stalks, thinly sliced

½ cup seedless concord grapes, cut in half, optional

1/3 cup toasted walnuts, coarsely chopped

Instructions

In a small bowl, combine the yogurt, rice syrup, orange juice, and ginger and whisk until smooth.

In a salad bowl, combine the lettuce, chicken, apple, celery, grapes, and walnuts. Drizzle the dressing over all and toss gently to coat. Serve immediately.

95

Jonny’s Eggy Pasta SaladYield: 4 servingsDairy-Free Phases 3 and 4

Ingredients

6 ounces dry whole-grain elbow noodles

1/3 cup high-quality mayonnaise or ¼ cup unsweetened, high-quality olive oil-based vinaigrette (and omit Dijon, vinegar, xylitol, salt, and pepper)

2 tablespoons Dijon mustard

1 teaspoon apple cider vinegar

½ teaspoon xylitol, optional

¼ teaspoon each salt and fresh ground pepper, or to taste

1 large roasted red pepper, chopped*

1/3 cup finely chopped celery

½ cup freshly grated carrots

1/3 cup sliced green onion, greens only

6 hard-boiled eggs, peeled and chopped

1 small head red lettuce, cored

Instructions

Cook the pasta according to package directions, rinse under cold water drain and set aside to cool.

In a large bowl, combine the mayonnaise, mustard, vinegar, xylitol, if using, salt, and pepper and whisk to mix well. Add the pepper, celery, carrots, onion, and egg and mix gently. Fold in the pasta and mix gently to coat. Adjust seasonings to taste. Serve chilled or at room temperature over lettuce leaves.

Yield: 4 servings

96

Jonny’s Fast and Delicious Homemade MeltYield: 1 servingGluten-Free Phases 3 and 4

Ingredients

4 oz sliced turkey

6 raisins

2 slices Swiss cheese

2 cups baby spinach or arugula or mesclun mix

Instructions

Arrange the turkey on a plate, add the raisins and cover with the Swiss cheese. Microwave until the Swiss cheese melts (about a minute, but times vary among different models).

Pile the spinach leaves or mixed greens on a plate, and carefully place the hot turkey and cheese melt onto the bed of greens.

97

Lobster Roll-UpsYield: 4 servingsDairy-Free Phases 3 and 4

Ingredients


2 teaspoons fresh squeezed lemon juice

¾ teaspoon lemon zest

Pinches salt, white pepper, and cayenne pepper, to taste

1 celery stalk, finely chopped

1/4 cup finely chopped green onions, greens only

2 tablespoons chopped fresh cilantro

1 ¼ pounds cooked lobster meat, chopped

4 large sprouted grain or corn wraps, warmed

1 cup shredded lettuce

½ Hass avocado, sliced thin

Instructions

In a large bowl, combine the mayonnaise, lemon juice, zest, salt, and peppers and whisk together well. Add the celery, green onions, and lobster meat and stir gently to mix and lightly coat. Adjust seasonings, if necessary.

Place one quarter each of the lettuce and avocado into the center of each wrap. Divide the lobster salad evenly among the wraps and roll up to serve.

98

Mexi-Chicken SoupYield: 4-6 servingsGluten-Free Phases 3 and 4

Ingredients

6 cups low-sodium chicken broth

1 cup natural prepared pico de gallo sauce (look for pico de gallo sauce in the ethnic section of any large grocer)

2 4–ounce cans green chilies, undrained


3/4 teaspoon cumin

¾ teaspoon salt

1/2 teaspoon cracked black pepper

3 cups diced cooked chicken

1 15-ounce can pinto beans, drained and rinsed

1 cup frozen corn, (organic only) or 1 14-ounce can hominy, drained and rinsed (This is an optional ingredient. Do not use in Phase 3.)

Optional Garnish

1/3 cup plain Greek yogurt

1 large garlic clove, minced

1½ tablespoons fresh-squeezed lime juice

1/4 cup chopped fresh cilantro

Instructions

Combine all ingredients in a soup pot, stir gently to mix, cover, and bring to a boil over high heat. Immediately reduce heat to medium low and simmer, covered, for 8 minutes.

To make the optional garnish, while the soup is cooking, combine the yogurt, garlic, lime juice, and cilantro in a small bowl and whisk to mix well. Garnish each bowl of soup with a generous dollop of the yogurt mixture.

99

Paleo Sloppy Joe’sYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients



1 red bell pepper, diced

1 serrano pepper, diced


1 teaspoon ground cumin

1 teaspoon chili powder

¾ teaspoon salt

½ teaspoon allspice

1 5.5-ounce can tomato paste

¾ cup water

2 tablespoons blackstrap molasses

2 tablespoons apple cider vinegar

1 teaspoon chipotle puree*

¼ teaspoon liquid smoke, optional

1 15-ounce can pinto beans, drained and rinsed

4 medium bell peppers, halved and seeded (red, yellow or orange)

Instructions

In a large skillet over medium heat, combine the beef, onion, and peppers and cook, stirring often, until no pink remains in the meat, about 7 minutes. Stir in the garlic, cumin, chili powder, salt, and allspice.

Add the tomato paste, water, molasses, vinegar, chipotle puree, and liquid smoke and stir to mix well.

Fold in the beans, partially cover and cook for 15-20 minutes until vegetables are tender.

To serve, pile equal amounts of the sloppy Joe mix into the raw pepper halves.

*Most large grocery stores carry chipotles in adobo sauce in 6- or 8-ounce cans in the Mexican food section. They are very spicy; a little goes a long way. Blend the contents of a can in a blender or food processor to make a smoky, hot “chipotle puree” that will keep for several weeks in your refrigerator. You can also use it to spice up beans, eggs, or salad dressings.

100

Protein Salad StuffiesYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1/3 cup high-quality mayonnaise

1 tablespoon Dijon mustard

1 ½ cups cooked chicken or turkey, diced or shredded

4 hard-boiled eggs, chopped

3 tablespoons diced pimento-stuffed green olives

3 tablespoons diced sweet pickle

3 tablespoons finely diced red or green bell pepper

2 tablespoons finely diced red onion

4 hollowed out vegetables, for stuffing: tomatoes, half cucumbers, or bell peppers*

Instructions

In a large bowl, mix together mayonnaise, and mustard until well combined. Add poultry, eggs, olives, pickle, pepper, and onion, and stir gently to combine.

Stuff equal portions of the salad into 4 veggies of choice and serve.

*Use a melon baller to quickly and easily hollow out tomatoes or half cucumbers (halve them lengthwise). For peppers, just slice off the tops, remove the veins and tap out the seeds.

101

Quick Indian Turkey Burger SaladYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 egg

1 pound lean ground turkey


1/4 cup chopped green onion



1 tablespoon minced ginger

1 teaspoon curry powder

½ teaspoon cumin

¾ teaspoon salt

1/2 teaspoon pepper

Sauce


1/2 teaspoon curry powder

2 tablespoons minced fresh cilantro

1 teaspoon fresh-squeezed lemon juice

2 drops NuNaturals vanilla stevia, optional

Salad

4 cups sliced red leaf lettuce

1 heirloom tomato, chopped

2 cups sprouts (broccoli, pea, or alfalfa)

Instructions

Preheat grill or grill pan to medium heat. In a large bowl, add the egg and whisk until lightly beaten. Add the turkey, flaxseed, scallions, mustard, garlic, ginger, curry, salt and pepper, and mix gently with your hands. Form 4 equal patties.

Spray the grill or grill pan with high heat vegetable oil and cook burgers until cooked through, 5–6 minutes per side (165°F).

Make 4 salad beds with equal portions of the lettuce, tomato and sprouts. Top with a burger and dress with sauce, to taste.

102

Salmon Salad WrapYield: 1 servingDairy-Free Phases 3 and 4

Ingredients

½ cup boneless, skinless cooked salmon

2 tablespoons finely diced cucumber

2 tablespoons finely diced celery

2 teaspoons minced red onion

2 tablespoons high-quality vinaigrette (try ginger, Italian, or Greek)

1 whole-grain wrap

Chopped tomato, to taste

Instructions

In a small bowl combine the salmon, cucumber, celery, onion, and vinaigrette and mix well to combine. Lay the mixture out in the wrap and top with tomato. Roll up, cut in half and serve.

103

Seafood SaladYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

12 ounces lump crabmeat (drain if using canned)

½ pound chilled cooked medium or small shrimp, shelled and deveined

1 cup diced mango

1 serrano pepper, stemmed, seeded and finely chopped

1/4 cup unsweetened shredded coconut*

½ cup sliced green onion

½ cup chopped cilantro

¼ cup fresh-squeezed lime juice

1 teaspoon almond oil (or olive oil)

1 teaspoon brown rice syrup, optional

Pinches salt, to taste

¼ cup toasted sliced almonds, optional

1 head red lettuce, cored, leaves separated

Instructions

In a small bowl, combine the lime juice, almond oil, rice syrup, if using, and salt, and whisk to combine.

In a large bowl, combine the crab, shrimp, tomatoes, pepper, coconut, green onion and cilantro and stir gently to mix. Pour the dressing over all and turn gently to coat.

Make a bed of lettuce, top with the seafood salad, and garnish with almonds, if using.

104

Shrimp and Mesclun SaladYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

Dressing

3 prepared roasted red peppers, drained, divided (or make your own*)

2 tablespoons toasted pignoli nuts

1 small shallot, peeled and quartered

2 tablespoons red wine vinegar

½ teaspoon Dijon mustard

¼ teaspoon each salt and fresh ground pepper

3 tablespoons water


Salad

6 cups sliced hearts of Romaine

1 pint grape or heirloom teardrop tomatoes

1 cup chopped cucumber, peeled and seeded

2/3 cup shredded carrots

1 1/4 pounds shelled and cleaned chilled medium shrimp

Instructions

Combine 1 of the roasted red peppers with all the dressing ingredients through olive oil in a food processor and process until mostly smooth. Set aside.

Dice the remaining 2 roasted red peppers. In a large salad bowl combine the peppers, lettuce, tomatoes, cucumber, and shrimp and toss gently to combine.

Dress to taste and serve immediately.

*To roast fresh colored bell peppers, preheat broiler, slice peppers in half lengthwise, remove stems and veins and clap together to remove seeds. Place face down on a broiler sheet and broil for 10-15 minutes or until skin is charred. Remove peppers, place in a bowl and seal tightly with plastic wrap for 10 minutes. Remove wrap, slip off charred skins and discard, and peppers are ready for use.

105

Simplest Salsa QuinoaYield: 4 servingsGluten-Free Dairy-Free Phases 3 and 4

Ingredients

1 cup quinoa, rinsed

2 cups low-sodium vegetable broth or water

1 15-ounce can black beans, rinsed and drained

2 packed cups baby arugula or baby spinach


¼ cup chopped chives

½ cup cilantro, chopped

½ cup toasted pumpkin seeds (pepitas)

Instructions

In a medium saucepan, combine the quinoa and broth and bring to a boil. Reduce heat, cover, and simmer for about 15 minutes or until quinoa is tender and tails have popped. When quinoa is done remove pan from heat, fold in beans and arugula, and stir gently to wilt the greens. Add the salsa, chives, and cilantro, and stir gently to combine. Cover and return to heat for 1 minute or until dish reaches desired temperature. Top with pumpkin seeds to serve.

106

Smoked Trout Salad in Lettuce WrapsYield: 2 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1-2 tablespoons high-quality mayonnaise, to taste

2 teaspoons prepared horseradish, or more, to taste

2 teaspoons lemon juice

1 teaspoon Dijon mustard

¼ teaspoon cracked black pepper

2 roasted red peppers, drained (prepared) and diced

1 7-ounce cold-smoked trout fillet, flaked

2-4 large lettuce leaves, such as Bibb

1/4 English cucumber, peeled and grated, optional

Instructions

In a large bowl, whisk together the mayonnaise, horseradish, lemon juice, mustard, and pepper. Add diced peppers and flaked trout and mix gently to combine. Lay out the lettuce leaves and portion salad out evenly among them. Top with equal amounts of the cucumber, if using and serve immediately.

107

Tahini Chicken SaladYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 clove garlic, crushed

1/4 cup tahini

Juice and zest of ½ lemon

1 tablespoon apple cider vinegar

1 teaspoon low-sodium, wheat-free tamari

2-3 tablespoons water

2 cooked boneless, skinless chicken breasts, diced or shredded

1 ½ cups raw or blanched green veggies (1-inch green beans, mini broccoli florets, chopped sugar snap peas, diced bell pepper, etc.)



1/4 cup pitted black olives

8-12 large lettuce leaves

Instructions

Combine tahini, lemon juice and zest, cider vinegar, tamari, and 2 tablespoons of the water in a food processor and process until smooth, scraping down the sides, as necessary. If dressing is too thick or sticky, add more water a tablespoon at a time.

Transfer dressing to a medium bowl, add chicken, green veggies, tomatoes, almonds, and olives and toss gently to coat well. Serve over lettuce leaves.

108

Tarragon Chicken and White Bean SaladYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


1 1/2 tablespoons Dijon mustard

1 1/2 tablespoons fresh-squeezed lemon juice

1 clove garlic, finely minced

1-2 teaspoons dried tarragon, to taste

1/2 teaspoon salt

¼ teaspoon white pepper

½ cup sliced green onion

1 1/2 cup chopped or shredded cooked chicken

1 cup small white beans, such as navy, drained and rinsed if canned

4 ripe heirloom tomatoes, quartered

6 cups greens

Instructions

In a large bowl, combine the mayonnaise, mustard, lemon juice, garlic, tarragon, salt, and pepper and whisk together. Fold in the green onion, chicken, and white beans until well mixed.

Make 4 beds of spring greens and arrange 1 set of the tomato quarters in the center of each bed. Spoon 4 equal portions of the chicken salad evenly over each set of tomato quarters and serve immediately.

109

Zippy Tuna StuffiesYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

Dressing


1 tablespoon fresh-squeezed lemon or lime juice

1 teaspoon brown rice syrup, or to taste

1-2 teaspoons wasabi powder, to taste (available in Asian markets or ethnic sections of large grocers)

Tuna Boats

2 5-ounce cans water-packed tuna, drained and flaked (or canned salmon)


1 head red lettuce, cored and torn

4 small cucumbers, peeled, seeded, and halved lengthwise or 4 heirloom tomatoes, hollowed out (a melon baller works well for seeding cucumbers or tomatoes)

Instructions

In a small bowl, whisk together the mayonnaise, juice, rice syrup, and wasabi powder until well combined.

In a medium bowl, mix tuna and green onions with dressing, to taste, until well combined. Scoop even portions of tuna salad into the prepared cucumbers or tomatoes and serve over a bed of lettuce.

110

Dinner Recipes

111

Asian Beef Stir FryYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1/3 cup low-sodium chicken or vegetable broth

3 tablespoons oyster sauce

1 tablespoon sake (or sherry)

2 teaspoons wheat-free tamari

1 1/2 teaspoons xylitol

1 teaspoon toasted sesame oil

1 teaspoon orange zest

2 teaspoons sesame or peanut oil, divided

1 pound boneless top sirloin or flank steak, fat trimmed and cut into 1/4-inch thick slices, 2–3 inches long

2 cups bite-sized broccoli florets

1 large red or yellow bell pepper, seeded and julienned

1 cup snow or sugar snap peas, trimmed


2 tablespoons ginger, minced

1 teaspoon kudzu plus 2 teaspoons broth or water, optional

1/3 cup sliced green onion

Instructions

Combine the vegetable broth, oyster sauce, sherry, tamari, xylitol, and zest, in a small bowl, whisk well and set aside.

In a large skillet, heat 1 teaspoon of the oil over medium high heat. Add the steak strips and sauté, turning frequently, for about 4 minutes or to desired doneness. Remove steak and set aside. Add remaining teaspoon of oil to pan, add broccoli and peppers, and cook for about 2 minutes, stirring frequently. Add the peas and cook for about 2 more minutes or until vegetables reach desired tenderness. Remove veggies from pan and set aside with steak.

Pour a few drops of oil into the pan and add garlic, ginger, and green onion, and sauté for 1 minute. Pour sauce into pan. Combine kudzu and broth and stir to dissolve, if using (to thicken sauce). Pour kudzu mixture into sauce and stir for about 30 seconds or until sauce thickens slightly. Add meat and veggies back to the pan, mixing gently, and cook for a couple of minutes until everything is hot.

112

Asian Rib-Eye SaladYield: 4 servingsDairy-Free Phases 2, 3 and 4

Ingredients

Steak

Juice and zest of 1 naval orange

3 tablespoons low-sodium, wheat-free tamari

3 tablespoons sesame oil


2 tablespoons minced fresh ginger

2 teaspoons Chinese 5-spice powder

2 teaspoons xylitol

1 ½ pounds boneless rib-eye, trimmed

Salad

2 tablespoons sesame or peanut oil

2 tablespoons brown rice vinegar

2 teaspoons xylitol


2 tablespoons toasted or black sesame seeds

1 12-ounce package slaw mix (broccoli, cabbage and carrot)

Instructions

In a shallow glass storage container whisk together the orange juice and zest, tamari, sesame oil, garlic, ginger, 5 spice powder, and xylitol. Add the steak(s) and turn to coat well. Marinate for 2 hours to overnight in the refrigerator.

To make the salad, in a large bowl, whisk together the sesame oil, vinegar, xylitol, garlic, and sesame seeds until well combined. Add the slaw mix and stir to coat well. Chill in the refrigerator for 1 hour to overnight.

To prepare the meal, preheat a grill to medium and grill the steaks for 8-10 minutes per side or to desired doneness. Slice thinly against the grain and serve over the salad, chilled, or warmed to room temperature.

113

Blackjack Steak SaladYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

Salt and fresh ground pepper, to taste

1 12–14-ounce sirloin steak (1–11/2 inches thick), trimmed

High heat cooking oil spray

2 tablespoons blackstrap molasses

2 tablespoons balsamic vinegar


Pinch nutmeg

6 cups prepared chopped red leaf lettuce

6 campari tomatoes, chopped

½ red onion, thinly sliced

1 medium cucumber, peeled and chopped

Instructions

Season sirloin with salt and pepper to taste.

Spray a grill pan (or large skillet) with oil to lightly coat. Heat the pan to medium-high (the pan is ready when you touch a fatty edge of the steak to the center and it sizzles quickly). Lay the sirloin in the pan and cook for 4–6 minutes per side for medium rare, slicing steak open to check for desired doneness.

While the steak is cooking, assemble the salad base in a large salad bowl with lettuce, tomatoes, onions, and cucumbers.

In a small bowl, whisk together the molasses, balsamic, thyme, and nutmeg.

When the steak is finished, remove from pan, and reduce heat to low. Slice steak thickly across the grain and lay over salad.

Pour molasses mixture into the cooled pan and stir quickly for a minute or so until heated through. Drizzle it over the salad and serve.

114

Clean Liver and OnionsYield: 4 servingsDairy-Free Phases 3 and 4

Ingredients

1 1-pound calf’s liver, membrane removed (be sure and use only organic!)

2 tablespoons whole wheat pastry flour

1 tablespoon mustard powder

1 tablespoon coconut oil

1 large bunch green onions, trimmed and chopped

1 tablespoon blackstrap molasses

1/3 cup low sodium chicken broth

Salt and pepper, to taste

Instructions

Slice the liver on an angle into 4 long thin strips about ½-inch wide.

Combine the molasses, broth, salt, pepper, and green onions in a small bowl and whisk to mix.

Sprinkle the flour and mustard onto a sheet of wax paper and dredge each piece of liver until lightly coated.

In a large skillet, heat the coconut oil over medium high.

After 2-3 minutes heating time, add the liver strips, browning lightly for about one minute on each side. Pour broth mixture over liver, scraping onions into the pan between liver slices to cook.

Reduce heat to low and cook for 15 minutes or until liver is cooked through but still light pink on the inside. Glaze the liver slices with contents of the pan to serve.

115

Cowboy ChiliYield: about 6 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


1 small yellow onion, chopped

1 red bell pepper, seeded and chopped


1 tablespoon ancho chili powder (or regular)

1 teaspoon cumin


½ teaspoon coriander

½ teaspoon salt and cracked black pepper, or to taste

2 14.5-ounce can fire-roasted diced tomatoes, undrained

1 1/2 cups low-sodium vegetable broth or water, plus more if necessary

¼ cup tomato paste

1 tablespoon chipotle adobo puree*, or more for more smoky heat

1 15-ounce can kidney beans, drained and rinsed


1 tablespoon fresh-squeezed lime juice, optional

Instructions

In a large Dutch oven over medium high heat, add the ground beef, onion, and pepper and cook, stirring frequently, until no pink remains in the meat, 6-7 minutes. Drain any excess fat and return pan to the heat.

Add the garlic, chili powder, cumin, oregano, coriander, salt, and pepper and mix in. Add the tomatoes, broth, tomato paste, chipotle puree, and beans and stir gently to combine well.

Bring to a boil, reduce heat, cover, and simmer for 20-30 minutes until vegetables are soft and chili reaches desired thickness. Add more broth if chili gets too thick.

Stir in cilantro and lime just before serving.

*To make the puree, look for canned chipotle peppers in adobo sauce. They are widely available in the ethnic sections of major supermarkets or Hispanic grocers. Puree the entire contents of the can in the blender until smooth. The remaining puree will keep in your refrigerator for a few weeks, or in the freezer for a couple of months. It makes a wonderful smoky and pungent seasoning, and a little goes a long way. Have caution when working with the puree: don’t touch it with bare skin and keep it away from your eyes.

116

Ginger Orange Marinated SalmonYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 3

Ingredients

1 tablespoon sesame oil, divided

1/3 cup dry white wine

2 tablespoons low sodium, wheat-free tamari

Juice of 1 large, juicy naval orange (about 1/3 cup)

3 tablespoons minced fresh ginger

¼ cup chopped scallions


4 4-6-ounce salmon steaks

2 teaspoons sesame oil

Instructions

Whisk together 1 teaspoon of the sesame oil, wine, tamari, orange juice, ginger, scallions, and rice syrup in a shallow glass storage container. Add the fish, turning a few times to coat.

Marinate in the fridge for 4-6 hours, turning fish occasionally.

Remove the salmon from the fridge and preheat oven broiler to high.

Drain the steaks well and lightly coat one side of each steak with remaining sesame oil. Arrange the salmon on a broiling pan, oiled sides down. Broil for 10-15 minutes or to desired doneness–fish should flake easily. Check at 5 minutes: If browning too quickly, move the broiler rack down 1 level.

117

Glazed Lamb and ChevreYield: 4 servingsGluten-Free Phases 3 and 4

Ingredients

1 ¼ pounds thin, boneless lamb loin medallions (have the butcher cut the meat from the bone of loin chops to save time, or slice lean lamb fillets)


1 tablespoon macadamia nut oil (or coconut oil)

2 mission figs, finely chopped and soaked in 1/3 cup red wine for 10 minutes

2 tablespoons brown rice syrup

4 cups baby spinach

1/4 cup chevre (or crumbled feta)

2 tablespoons toasted slivered almonds, optional

Instructions

Trim the fat from the chops and sprinkle with salt and fresh ground pepper to taste.

Heat the oil in a skillet over high heat. Add the lamb and cook for 1–2 minutes per side until nicely browned. Remove from pan and set aside.

Reduce heat to medium, add the wine and figs and brown rice syrup and whisk together. Cook, stirring occasionally, for 2-3 minutes or until the sauce has thickened a bit.

Add the chops and their juices back to the pan and cook lamb to desired doneness (about 1 minute per side for medium rare).

Serve lamb over spinach, topped with chevre and fig sauce, to taste, garnished with almonds, if using.

118

Grass-Fed Guac BurgersYield: 4 servingGluten-Free Phases 3 and 4

Ingredients

1 ripe Haas avocado, peeled, pitted and coarsely chopped

2 tablespoons plain, low-fat Greek yogurt

¼ cup loosely packed chopped fresh cilantro

1 tablespoon fresh-squeezed lime juice

1 small clove garlic, minced

¼ teaspoon salt

1/3 cup diced green onions

¾ cup Sungold tomatoes, chopped (or other sweet, heirloom grape or cherry variety)


½ teaspoon sea salt

¼-1/2 teaspoon chipotle chili pepper, to taste (or cayenne)

6 cups mesclun mix

Instructions

Preheat the grill to medium.

In a medium bowl, smash the avocado until mostly smooth. Add the yogurt, cilantro, lime juice, garlic, and salt, and mix until well incorporated. Add the green onions and chopped tomatoes, gently mix to incorporate and set aside.

In another bowl, combine the beef, salt, and pepper, mix gently and form four loosely packed patties –do not over handle beef or pack patties too tightly or burgers will be dry.

Grill the patties for 7-9 minutes for medium burgers, or to desired doneness, turning once halfway through cooking time.

Make a bed of lettuce for each burger and top with ¼ of the guacamole to serve.

119

Grilled Lamb ChopsYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3 and 4

Ingredients

2 1/2 tablespoons Dijon Mustard

1 ½ tablespoons Herbes de Provence

2 teaspoons finely minced shallot

½ teaspoon each salt and teaspoon fresh ground pepper

8 lean, lamb loin chops

Olive oil spray

Instructions

Preheat grill to medium.

In a small bowl, mix together Dijon, Herbes de Provence, shallot, salt, and pepper.

Evenly coat the lamb chops with the mustard mixture.

Lightly spray the grill with olive oil. Grill the chops for about 4 minutes per side for medium rare or to desired doneness –flipping carefully to keep the rub intact.

120

Ground Beefy Taco SoupYield: 12 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients




1 pound leanest ground beef (or turkey)

1/2 each teaspoon salt and cracked black pepper

1 ½ cups shredded carrots

1 yellow squash, diced

1 15-ounce can kidney beans, undrained*

1 15-ounce can pinto beans, undrained*

1 15-ounce can black beans, undrained*

2 14.5-ounce cans fire-roasted diced tomatoes, undrained

1 small can diced green chilies, undrained

1 1-ounce packet high-quality taco seasoning (we like Simply Organic Southwest Taco Seasoning)

Instructions

Heat the oil in a large soup pot over medium. Add the onion, ground meat, salt, and pepper, and mix well. Cook, stirring frequently, until there is no pink left in the ground meat, about 8 minutes. Add the garlic and cook for 1 minute more.

Add the carrots, squash, tomatoes, chilies, and taco seasoning packet, and mix well. Fill one empty can with water and add that in twice (two cans’ worth). Increase heat and bring to a boil. Lower the heat, cover, and simmer for 30 minutes. Note that cooled leftovers freeze well.

*Because the beans in this recipe are undrained and unrinsed, it’s even more important to choose high-quality, organic versions with absolutely no chemical additives or salt. Our favorite canned beans are from Eden Organics. The linings on their cans are BPA-free, and they cook their beans with a little kombu (sea vegetable) to naturally improve their digestibility.

121

Herbed Lamb Kebabs with Grilled ZucchiniYield: 4 servings Dairy Free Phases 2, 3, and 4

Ingredients

1/4 cup olive oil, plus 2 teaspoons, divided

Juice and zest of 1 large lemon

2 tablespoons low-sodium, wheat-free tamari

4 cloves garlic, crushed

1/3 cup chopped fresh mint

¼ cup fresh rosemary, crushed

3 tablespoons fresh thyme

½ teaspoon each salt and cracked black pepper

1 ½ pounds lean lamb, cut into 1-inch cubes

2 medium zucchini, sliced lengthwise, 1/3-inch thick


Instructions

In a small bowl combine ¼ cup of the olive oil, lemon juice, zest, and tamari and whisk to combine. Add the garlic, mint, rosemary, thyme, salt, and pepper and mix well.

Spread the lamb cubes out in a glass storage dish and pour marinade over all, turning to coat all sides. Marinate the meat from 3 hours to overnight, turning pieces over occasionally.

Combine the zucchini, remaining 2 teaspoons olive oil, salt and pepper in a large bowl and toss to evenly coat.

Preheat grill to medium low. Place the meat loosely on four metal skewers, removing as much of the marinade as possible. Lay the skewers and the prepared zucchini strips on the grill and cook to desired doneness, about 6–9 minutes, turning occasionally.

122

Jonny’s All-In-One Baked Vegetable Chicken

Yield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

4 boneless, skinless chicken breasts

8 cups mixed vegetables of any kind, such as broccoli, cauliflower, kale, or carrots, chopped into roughly bite-sized pieces (do not use corn or potatoes in the early phases of the program for this recipe)


2 teaspoons oregano

2 teaspoons dried parsley

1/2 teaspoon fresh ground black pepper

1 large heirloom tomato, sliced

1 sweet onion, chopped


Instructions

Preheat the oven to 400 degrees F.

Put a large piece of foil on a large cookie sheet. Place chicken in the middle and top with the mixed vegetables, olive oil, and seasonings. Seal the foil tightly leaving a little space inside for steaming. Bake for 20 minutes.

Remove from the oven, carefully open the foil, and add the tomato, onion, and almonds. Reseat and bake for another 10-15 minutes or until chicken is cooked through and vegetables are tender.

123

Jonny’s Almond Butter ChickenYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

3 tablespoons olive oil, divided

3 tablespoons lemon juice, divided

½ teaspoon ground cumin

¼ teaspoon salt



¼ teaspoon garlic powder

½ cup water

1/3 cup almond butter

Instructions

In a glass storage container, combine 2 tablespoons each of oil, lemon juice, cumin, and salt. Add the chicken and marinate 10-60 minutes.

Preheat oven broiler. Place chicken breasts on broiler sheet and broil for about 6-7 minutes per side or until cooked through but still juicy.

While the chicken is cooking, heat the remaining tablespoon of olive oil in a skillet over medium heat. Add the onion and sauté for about 6 minutes or until translucent. Add the water, the garlic powder, and remaining tablespoon of the lemon juice. Bring the mixture to a boil and remove from heat. Whisk in the almond butter until melted and incorporated.

Pour the sauce over the chicken and serve warm.

124

Jonny’s Beet and Orange SaladYield: 4 servingsGluten-Free Dairy-Free Phases 1, 2, and 3

Ingredients

3 tablespoons apple cider vinegar

¼ teaspoon ground cumin


2 cups sliced beets, cooked and drained

¼ cup chopped red onion

Green leaf lettuce

2 large oranges, peeled, sectioned

Instructions

Combine the vinegar, cumin and brown rice syrup in a medium bowl and whisk to combine. Add the beets and onion and stir gently until well coated. Refrigerate for at least an hour to overnight.

Line a plate with lettuce leaves. Remove the beets and onions from the marinade with a slotted spoon and place in the middle of the plate. Encircle them with the orange wedges.

125

Jonny’s Baked Orange SalmonYield: 4 servings Gluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

4 4-ounce salmon fillets or steaks

Juice of 1 orange

3 teaspoons extra-virgin olive oil

1 teaspoon lemon-pepper

1 lemon, thinly sliced

Instructions

Preheat the oven to 350 degrees F.

Arrange the salmon in a baking pan or casserole with a cover (or cover with aluminum foil). Whisk the orange juice and olive oil together in a small bowl and brush generously over the salmon. Sprinkle evenly with lemon pepper. Cover the fish evenly with lemon slices. Cover and bake for 15-25 minutes until cooked to desired doneness.

126

Jonny’s Blueberry Salad with Simple Shish Kebab

Yield: 4 servingsGluten-Free Phases 3 and 4

Ingredients

1 pound lean beef, chicken or white fish, cut into 1 ½-inch cubes


6 cups chopped spinach leaves (or young arugula)

1 cup of fresh blueberries

4 ounces chevre or feta, crumbled or broken up

¼ cup toasted almonds

1 cup cherry tomatoes

1 ripe Hass avocado, pitted and diced

3 tablespoons toasted sesame oil


Instructions

Preheat the grill to medium. Thread beef, chicken or fish cubes onto skewers, leaving space between each piece. Sprinkle lightly with salt and pepper to taste. Grill, rotating twice, to desired doneness.

When the shish kebabs are almost cooked, combine the spinach, blueberries, cheese, almonds, tomatoes, and avocado in a salad bowl and drizzle lightly with the sesame oil. Top with shish kebab cubes and sprinkle all with flaxseed. Serve immediately.

127

Italian Sausage PastaYield: 4 servingsDairy-Free Phases 3 and 4

Ingredients

8 ounces whole-grain farfalle (we like Barilla Plus)

1 tablespoon olive oil, plus more, if necessary

4 shallots, chopped


4 3-ounce sweet Italian chicken sausages, sliced

1 bunch broccolini, chopped into bite-sized pieces

¼ cup sundried tomato strips in oil, undrained

1/3 cup slivered fresh basil

Instructions

Cook the farfalle al dente according to package directions. Drain the pasta, reserving ¼ cup of the cooking liquid. Return pasta and reserved liquid to the pot.

While the pasta is cooking, heat 1 tablespoon of the olive oil in a large Dutch oven over medium. Add the shallots and cook for 2 minutes. Add the garlic, sausage, and broccolini, cover and cook for 5–7 minutes, stirring frequently, or until sausage is lightly browned and broccolini is tender-crisp. Add the sausage mix and sundried tomatoes to the hot, drained pasta, drizzling extra olive oil if too dry, and mix gently, reheating over medium for a minute or so, if necessary. Fold in the basil to serve.

128

Kicky Seafood StewYield: 4-6 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 1/2 tablespoons olive oil



1 green bell pepper, seeded and diced

1 red bell pepper, seeded and diced

3 celery stalks, diced

32-ounce bottle of high-quality vegetable tomato juice (we like Knudsen’s Very Veggie®)

1 bay leaf

3/4 teaspoon paprika


1/2 teaspoon cayenne pepper, or to taste

1/2 teaspoon celery salt, or to taste

8 ounces medium shrimp

8 ounces scallops, whole bay or halved sea scallops

12 ounces halibut, cut into 1-inch pieces

1/2 bunch parsley, chopped

Instructions

Heat the oil over medium in a soup pot. Add onion, peppers, and celery and sauté for 5 minutes. Add garlic and sauté for 30 seconds. Add the vegetable juice, bay leaf, paprika, black pepper, cayenne pepper, and celery salt, and stir to incorporate. Increase heat and bring to bring stew to a boil. Reduce heat to medium low, cover and simmer for 15-20 minutes.

Add the seafood and simmer for about 5 minutes or until fish and shrimp are just cooked through. Stir in parsley to serve.

129

Lean MeatloafYield: about 8 servingsDairy-Free Phases 3 and 4

Ingredients

Olive oil cooking spray

2 tablespoons coconut oil

1 medium yellow onion, diced fine


1 stalk celery

2 small zucchini

¾ teaspoon dried oregano

1/2 teaspoon each and cracked black pepper

1/2 teaspoon cayenne pepper

2 pounds ground turkey, leanest ground beef, or a combo

3/4 cup whole wheat bread crumbs (or whole rolled oats, not instant)


2 whole eggs

2 tablespoons low sodium, wheat-free tamari sauce

1 large bunch fresh basil, chopped fine

Instructions

Pre-heat oven to 350° F. Lightly spray a broiler pan where you’ll place the meat loaf and set aside.

In a large skillet pan, heat the coconut oil over medium. Add the onion and cook for about 4 minutes or until it starts to soften. While onion is cooking, combine the celery and zucchini in a food processor and pulse until well chopped, but not pureed.

Add the garlic, prepared celery and zucchini, oregano, salt, and peppers to the skillet, cooking until veggies have softened, 6-7 minutes. Remove from heat and allow to cool for 10 minutes.

In a large mixing bowl, combine the turkey, breadcrumbs, flaxseed, eggs, tamari, and basil and mix together gently. Fold in the cooled sautéed vegetables and mix gently until just combined. Form the mixture into an oval loaf and place onto prepared broiler rack where you oiled.

Bake for 40-50 minutes until fully cooked (165° on an instant read thermometer).

130

Loaded Minestrone SoupYield: 4-6 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

4 cups chicken or vegetable broth

2 14.5-ounce cans diced tomatoes with basil, garlic, and oregano, undrained

2 tablespoons red wine

1 teaspoon dried basil

3/4 teaspoon dried oregano

½ teaspoon each salt and fresh ground pepper, or to taste

1 15-ounce can chickpeas, drained and rinsed


3 cups frozen or fresh, prepared vegetables of your choice (broccoli florets, cauliflower florets, colored bell pepper strips, sliced carrots, cut green beans, sliced zucchini, etc.)

1 10-ounce package frozen spinach

1 ½ cups diced cooked chicken

Instructions

In a large soup pot, combine the broth and tomatoes and bring to a boil over medium high heat. Once boiling, add the red wine, basil, oregano, salt, peppers, beans, and vegetables and stir gently to combine. Bring the soup to a simmer, cover and cook for 5-10 minutes until veggies are beginning to soften. Stir in the spinach and simmer for 10 minutes or until spinach is cooked and all other veggies are tender. Add chicken for the last few minutes of cook time to heat through. Stir soup well before serving.

131

Middle Eastern Lamburgers (with Garlic Carrots)


Ingredients

1 pound leanest ground lamb

1/3 cup tomato sauce


2 tablespoons dried currants, optional



½ teaspoon cumin

½ teaspoon salt

1/8 teaspoon cayenne

¼ teaspoon black pepper

Instructions

Preheat grill to medium low.

In a large bowl, combine the lamb, sauce, flaxseed, currants, if using, garlic, coriander, cumin, salt, cayenne, and black pepper and mix gently with hands. Form into 4 equal patties and grill for 4–5 minutes per side or until desired doneness. Serve over a bed of greens and chopped tomatoes and red onion, if desired.

To make garlic carrots: Microwave 1 pound of baby carrots in a sealed glass container with ¼ cup of water for 3-4 minutes or until tender crisp. Drain and toss with 1 teaspoon olive oil, 2 teaspoons garlic granules, ½ teaspoon smoked paprika and ½ teaspoon salt to serve.

132

Not Your Grandma’s SuccotashYield: 4-6 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

2 teaspoons olive oil plus 1 tablespoon, divided

3 shallots, diced



1 teaspoon salt, divided

½ teaspoon cracked black pepper

1 red bell pepper, diced fine

3/4 cup finely grated carrots

2 ½ cups cooked lima beans (frozen, thawed are best)

1 14.5-ounce can diced tomatoes, undrained

1 ½ cup frozen corn, thawed

2 packed cups baby spinach

¼ cup parsley, chopped

3/4 teaspoon lemon zest

1 or 2 squeezes fresh lime juice, optional

Instructions

Heat 2 teaspoons of the oil in large skillet over medium high heat. Add shallots and garlic and cook for 2 minutes. Add the ground beef, ½ teaspoon of the salt, and pepper and cook, stirring occasionally, until meat is cooked through – no pink remaining, about 6-7 minutes. Drain and set aside.

While beef is cooking, heat the remaining tablespoon of olive oil in soup pot over medium heat. Add pepper and sauté for 5 minutes. Add carrots and sauté for 2–3 minutes. Add the lima beans, cooked beef, tomatoes, corn, and remaining ½ teaspoon of salt, and stir to mix. Cooke for 5–7 minutes until veggies are tender and everything is heated through, adding a little water or beef broth if the mixture gets too dry. Stir in the spinach and cook just until wilted, about a minute. Stir in the parsley, zest and lime juice, if using, to serve.

133

Pinto PattiesYield: 6 servingsDairy-Free Phases 3 and 4

Ingredients


1 small sweet onion, diced

1/2 cup grated carrots


2 15-ounce cans pinto beans, drained and rinsed

1 tablespoon tomato paste

2 tablespoons tomato sauce or high-quality, low-sugar ketchup

11/2 tablespoons apple cider vinegar

1 tablespoon Worcestershire sauce (no high-fructose corn syrup)

1 teaspoon blackstrap molasses

1 teaspoon prepared horseradish


1 teaspoon soy sauce


1/4 teaspoon cayenne or chipotle pepper

1/2 teaspoon salt

1 1/2 cups whole rolled oats

Instructions

Heat the oil over medium in a skillet. Add onion and carrots and sauté for 5-6 minutes until veggies have softened. Add the garlic and cook for 2 minutes, stirring frequently.

In a large bowl combine the beans, tomato paste, sauce, vinegar, Worcestershire sauce, molasses, horseradish, mustard, soy sauce, peppers, and salt. Using a potato masher or large fork, smash the mixture, breaking the bean skins until very well combined into a lumpy paste (or use a beater). Fold in the sautéed vegetables and oats until well incorporated.

Form the mixture into six even patties.

Heat a large frying pan or griddle over medium-low heat and liberally spray with olive oil. Cook the patties for 8–10 minutes per side until they develop a lightly browned crust on each side.

134

Piquant Latin PicadilloYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients



1 small bell pepper, diced (any color)

3 large cloves, minced

1 pound leanest ground beef or ground turkey

1 14.5 ounce can fire-roasted diced tomatoes, undrained

1/2 cup pimiento-stuffed olives, roughly chopped

1/4 cup raisins


¼ teaspoon each salt and cracked black pepper

¼ teaspoon cinnamon

¼ teaspoon ground cloves

1 fresh bay leaf

4 dashes hot sauce or to taste

Instructions

Heat the oil in a Dutch oven over medium high. Add the onion and pepper and sauté for 3 minutes. Add the garlic and beef and sauté for 5 minutes or until almost cooked through (most of the pink is browned). Add the tomatoes, olives, raisins, capers, salt, pepper, cinnamon, cloves, and bay leaf, stir gently to combine, and bring to a simmer.

Reduce heat, cover and cook for about 20 minutes or until all veggies are tender and meat is cooked through –stir in a little broth or water if liquid level drops too low.

Stir in hot sauce just before serving.

135

Quickest Chicken SoupYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

4 cups no-sodium chicken broth

2 cups cooked chicken, shredded or diced

1 14.5-ounce can white beans or chickpeas, drained and rinsed

2 cups mixed cooked or frozen veggies (e.g., sliced carrots, broccoli florets, peas, zucchini, cauliflower, pearl onions, edamame, etc.)

2-3 tablespoons mellow white miso, to taste

Instructions

Pour the chicken broth into a large soup pot over high heat and bring to a boil. Stir in chicken, beans, and veggies, and reduce heat to simmer for about 5 minutes or until all ingredients are heated through. Remove a small amount of hot broth and combine with the miso in a small bowl. Whisk to dissolve the miso and add the mixture back to the soup, stirring to mix. Adjust seasonings, if necessary.

Note, this recipe will have enough for leftovers.

136

Rubbed Sirloin with Red Wine GlazeYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

4 5-6-ounce sirloin steaks or 2 12-ounce sirloin steaks, sliced in half, trimmed of all visible fat and pounded to less than 1-inch of thickness, if necessary


2 teaspoons red or black peppercorns

1 ½ teaspoons sea salt

½ teaspoon xylitol

1 teaspoon sesame oil

1 teaspoon olive oil

1 cup dry red wine

1 bunch green onions, separated: whites thinly sliced and greens finely chopped

Instructions

Grind mushrooms to powder in a spice grinder or designated coffee grinder, remove and set aside. Add peppercorns, salt and xylitol and grind to a powder. Combine the 2 powders and mix well. Set aside.

Lay the steaks out on a platter and brush them all over with sesame oil

Evenly sprinkle ½ tablespoon of the powder over 1 side of the steaks and rub lightly to evenly coat. Flip the steaks and repeat. Store the remaining powder in a tightly sealed jar for another use.

Heat a heavy grilling skillet with raised ridges over medium high heat for 3-4 minutes until very hot. Arrange the steaks in the skillet and cook for 3 to 4 minutes on each side, or until they are just springy to the touch for rare. Transfer the steaks to a platter and tent loosely with foil.

Drain any fats from skillet. Reduce heat to medium for 1 minute, add sesame oil and scallion whites, and sauté for a few minutes, stirring constantly, until softened. Deglaze the skillet with the wine, scraping up any remaining bits.

Bring the wine to a boil and simmer until it is reduced to a glaze. Remove from heat, stir in the green scallions, salt and pepper to taste, if desired.

Lightly sauce 4 plates, top with steaks and drizzle any remaining sauce over the tops. 4 plates, cover with the steaks and pour the remaining sauce over the tops to serve.

137

Savory Steak and MushroomsYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1-1½-pound sirloin steak (1-inch thickness)

½ teaspoon salt + 1 pinch

½ teaspoon pepper


2 teaspoons butter

2 shallots, chopped

8 ounces sliced mushrooms (white, button, cremini, shitake all work well)

1 tablespoon minced fresh thyme (or ¾ teaspoon dried)


Dressing


1 tablespoon red wine vinegar


1 teaspoon lemon zest, optional

Pinches salt and fresh ground pepper, to taste

Instructions

Preheat broiler and lightly oil broiler pan. Set aside.

Pat steak dry, and season lightly with salt and pepper on both sides.

Broil steak 3-4 inches from heating element for 4-5 minutes and turn. Broil for 4-5 minutes more for medium rare.

Remove from heat and tent with foil while preparing the mushrooms.

Heat oil and butter in large sauté pan over medium heat.

Add shallots, mushrooms and a pinch of salt, and sauté 3-5 minutes until mushrooms are just tender.

Stir in thyme and sauté 1 more minute or until mushrooms reach desired tenderness. Remove from heat.

While mushrooms are sautéing, in a small bowl, whisk together oil, red wine vinegar, mustard, lemon zest, if using, and salt and pepper, to taste.

138

Slice the steak into thick strips. On a serving platter or individual plates, make a layer of lettuce, add the warm mushroom and shallot mixture, dress lightly, and top with steak strips.

139

Sea Scallops and GreensYield: about 4 servingsGluten-Free Dairy-Free Phases 2, 3 and 4

Ingredients

1 pound fresh sea scallops

1/3 cup sherry


½ small yellow onion, diced

1 pound collards, stemmed and sliced into thin ribbons

¼ cup vegetable broth or water

2 tablespoons mirin

1 tablespoon Worcestershire sauce (no high-fructose corn syrup))



½ fresh lemon, optional

Instructions

Rinse the scallops well, drain and combine with the sherry in a glass storage container. Marinate in the fridge for 30 minutes to overnight.

Heat the olive oil in a large sauté pan or Dutch oven over medium. Add the onion and sauté for 2 minutes. Add the collards, broth, mirin, and Worcestershire, stirring to mix. Cover and simmer for 8–10 minutes until collards reach desired tenderness. Remove the cover and push collards to the outer edge of the pan, leaving an empty space in the middle of the pan. Add the coconut oil to the middle of the pan, drain the scallops, and pour into the melted coconut oil in the center. Lightly sprinkle with salt and pepper. Sauté the scallops for 1-2 minutes or until just cooked through, turning occasionally. Do not overcook. Squeeze lemon, if using, over all to serve.

140

Seafood Stuffed AvocadoesYield: 4 servingsGluten-Free Phases 3 and 4

Ingredients

2 tablespoons plain Greek yogurt

2 tablespoon high-quality mayonnaise

1 tablespoon fresh-squeezed lemon juice plus extra

Pinch salt

1 tablespoon chopped fresh dill, tarragon, or cilantro, or to taste (or 1 teaspoon dried dill or tarragon)

2 green onions, thinly sliced

12 ounces cooked lump or blue crabmeat or cooked lobster meat

2 large ripe Haas avocados, carefully peeled, pitted, and halved

Instructions

In a large bowl, combine the yogurt, mayonnaise, 1 tablespoon lemon juice, salt, and herbs and whisk until well mixed. Fold in the green onions and crab or lobster.

Sprinkle extra lemon juice evenly over the avocado halves to slow the browning of the avocado flesh. Divide the salad and pile onto the 4 avocado halves.

141

Simple Grilled Chicken with Shiitake Green Beans


Ingredients

4 boneless chicken breasts

Sprinkles salt and freshly ground pepper, to taste

1lb fresh green beans, ends removed and cut into 1-inch pieces

2 tablespoons sesame oil

2 shallots, chopped fine

2 cups fresh shitake mushrooms, sliced

¼ cup rice wine or sake

Instructions

Bring a large pot of water to a boil, add beans and cook for 7-12 minutes until beans are tender-crisp. Remove from heat, drain well, and set aside.

Preheat grill to high.

While the beans are cooking and grill is preheating, heat the oil in large skillet or sauté pan over medium. Add shallots and sauté 2 minutes. Add mushrooms and toss to coat, cooking until tender, about 4 minutes. Add rice wine or sake and cook an additional 2 minutes until most of it is evaporated. Add the pan contents to the prepared green beans and toss gently to coat. Set aside.

Sprinkle chicken breasts lightly with salt and pepper. Place the chicken on the hottest part of the grill and leave undisturbed for 4-5 minutes until becoming opaque. Flip and cook for another 4-5 minutes until just cooked through. Allow to rest for a couple of minutes before serving.

Pile equal amounts of the green beans over the chicken breasts to serve.

142

Slow Cooker Pot RoastYield: about 6 servingsDairy-Free Gluten-Free Phases 2, 3, and 4

Ingredients

1 large sweet onion, coarsely chopped

1 16-ounce bag of mini-baby carrots

4 parsnips, peeled, cored and sliced thin

3 stalks celery, sliced

1 14.5-ounce can diced tomatoes in sauce, undrained


3 tablespoons red wine vinegar

4 garlic cloves, crushed and chopped


1 teaspoon xylitol

½ each teaspoon salt and cracked black pepper

½ teaspoon dried rosemary, crumbled

¼ teaspoon cumin

¼ teaspoon turmeric

1/8 teaspoon cayenne

Pinch allspice

2-2 ½ pound boneless chuck roast

Instructions

Combine the onions, carrots, parsnips, and celery in a slow cooker and set aside.

In a medium bowl, combine the tomatoes, paste, vinegar, garlic, mustard, xylitol, salt, pepper, rosemary, cumin, turmeric, cayenne, and allspice and mix well.

Place the roast on the vegetables and pour the tomato mix evenly over the roast.

Cook on low for 6 to 8 hours or until the meat is cooked through and very tender.

143

Stuffed Buffalo TenderloinYield: 6 servingsGluten-Free Phases 2, 3, and 4

Ingredients

2 tablespoons butter

3 Portabella mushroom caps, sliced



½ cup red wine


1 ½-pound buffalo tenderloin, trimmed of fat and silver skin

3 slices nitrate-free turkey bacon

Instructions

Preheat oven to 350° F.

Melt butter in a large skillet over medium heat. Add the mushrooms and green onions and cook for a few minutes until the mushrooms release their liquids, turning occasionally. Add the garlic and cook for 30 seconds. Add the wine and simmer until all liquid evaporates. Remove from heat and set aside.

Butterfly the tenderloin and gently stuff with mushroom mixture. Secure with soaked toothpicks, and place in a roasting pan, cut side down. Sprinkle evenly with salt and pepper to taste and cover with raw bacon slices.

Roast for 30-45 minutes or to desired degree of doneness. Buffalo is best cooked rare to medium-rare –it looks redder than rare beef.

144

Tangy Lemon TilapiaYield: 4 servings Gluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 tablespoon coconut oil (or other neutral-flavored, medium-high heat oil)

1 ¼ pounds boneless, skinless tilapia filets

Salt and cracked black pepper, to taste


2 cloves garlic, crushed and sliced

1 large lemon, peel and pith cut away, and roughly chopped (seeds removed, if possible)

1 pound campari tomatoes, halved (or 2 pints, whole cherry tomatoes to save chopping time)

½ cup whole pitted Kalamata or green olives, drained


4 lemon wedges

1/4 cup chopped parsley

Instructions

Heat the coconut oil in a large skillet over medium high.

Lightly season the tilapia filets with salt and pepper. Add the filets in a single layer to the skillet and cook for 3–4 minutes or until nearly cooked through. Gently flip the fish once and to brown the other sides for 1–2 minutes or until just cooked though.

While the fish is cooking, heat the olive oil in a large sauté pan over medium. Add the garlic, lemon, and tomatoes, and sauté for 4 minutes. Add the olives and capers and sauté for 2 minutes more or until everything is soft and heated through.

Spoon the lemon tomatoes onto a platter and lay the fillets on top. Serve with garnishes of lemon wedges and parsley.

145

Tomato Salmon PattiesYield: 4 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

2 eggs

2 7.5-ounce cans salmon, bones and skin removed


2 teaspoons mellow white miso paste

½ cup chopped green onion, divided

Olive oil spray

1 can diced tomatoes, undrained

2 tablespoons white wine

¼ cup chopped fresh cilantro

4 lemon wedges, optional

Instructions

In a medium bowl, lightly beat the eggs. Add the salmon, ground flaxseed, miso, and ¼ cup of the green onion. Mix well to thoroughly combine and form into 4 patties –patties will be a little wet.

Spray a large skillet or sauté pan lightly with olive oil and place over medium heat.

Arrange the salmon patties in the pan. Add the wine to the open can of tomatoes and stir gently with a fork to incorporate. Pour the tomatoes over the salmon patties, cover, and cook for 20-30 minutes or until patties are cooked through (an instant-read meat thermometer should read 160°F) – reduce heat if tomatoes sputter. Stir the remaining ¼ cup of green onions and cilantro into tomatoes and garnish each patty with a lemon wedge, if using.

146

Veggie-Full ChiliYield: 8 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


1 yellow onion, diced fine

3 garlic cloves, minced

1 ½ pounds ground turkey , leanest ground beef or a combination


2 tablespoons chili powder, or more to taste

1 teaspoon ground cumin

¼ teaspoon cinnamon

1/2 teaspoon cayenne pepper, or more to taste

1 teaspoon salt

2 ½ cups low-sodium chicken broth

1 cup dark beer



1 15-ounce can black beans, drained and rinsed

1 16-ounce can fire-roasted diced tomatoes, undrained

1 cup diced red or orange bell pepper

1 small zucchini or yellow summer squash, sliced into half rounds

1 cup kale, stemmed and chopped or torn into bite-sized pieces

1 carrot, grated


1-2 tablespoons fresh lime juice, optional

Instructions

Heat oil in a Dutch oven or 4-quart sauté pan over medium heat. Add onion, ground meat, and garlic and cook until no pink remains in the turkey, about 7 minutes. Drain off any excess fat. Add oregano, chili powder, cumin, cinnamon, cayenne, and salt and stir well to incorporate. Add the broth, beer, and tomato paste and stir well to incorporate. Add beans, tomatoes, pepper, zucchini, kale, and carrot, bring to a simmer, reduce heat to low, cover and cook for about 25 minutes or until vegetables are tender, stirring occasionally.

147

Snack Recipes

Stir in chopped cilantro and lime juice, if using, just before serving.

148

Veggie Chickpea StewYield: 6 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


1 large onion, chopped


1 celery rib, sliced

2 carrots, peeled and sliced on the bias (1/2-inch thick)

1 medium rutabaga, peeled and diced (or yellow turnip)

½ green cabbage, cut in half lengthwise and sliced into thin ribbons

6 cups chicken broth plus more broth or water, if necessary

2 tablespoons low-sodium wheat-free tamari

1 tablespoon apple cider vinegar

½ teaspoon each salt and cracked black pepper

½ teaspoon tarragon

1 15-ounce can chickpeas, drained and rinsed

1-2 cups diced, cooked chicken or beef

Instructions

Heat the oil in a soup pot over medium. Add onion and cook 5 minutes or until softened. Add garlic, celery, carrots, and rutabaga and cook for 2 minutes, stirring frequently. Add the cabbage and stir to mix. Add the broth, tamari, vinegar, salt, pepper, tarragon, and chickpeas and stir to combine. Bring to a boil. Reduce the heat, cover and simmer for about 30 minutes or until the vegetables are tender. Check stew occasionally for liquid level, adding more broth or water if needed to cover. Add meat for last few minutes of cook time to heat through.

149

Whitefish with Orange Basil Butter and Macadamias

Yield: 4 servingsGluten-Free Phases 2, 3, and 4

Ingredients

4 4-6-ounce thin, fresh white fish filets, such as flounder or tilapia


2 tablespoons butter

3 tablespoons fresh-squeezed orange juice

1 teaspoon orange zest

¼ cup crushed macadamia nuts

¼ cup fresh basil leaves, sliced into thin strips

Instructions

Sprinkle salt and pepper lightly over fish fillets, to taste. Melt the butter in a large skillet over medium. Once melted, whisk in orange juice, lay fillets in pan in one layer and cook fish for 2–3 minutes per side or until just cooked through. Top with basil to serve.

150

151

Bananut SmoothieYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


½ small frozen banana


1 tablespoon raw nut or seed butter

1 teaspoon soaked chia seeds

4 ice cubes

¾ teaspoon cinnamon

Instructions


152

Choco-Nutter SmoothieYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

8 ounces chilled unsweetened chocolate almond milk

1 tablespoon nut butter


1 heaping tablespoon raw cacao powder (or level tablespoon dark cocoa powder)

2 tablespoons soaked chia seeds


Instructions



153

Clove Stewed AppleYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 apple, cored and chopped

7 whole cloves

1/3 cup water

Instructions

In a small saucepan combine the apple, cloves and water, cover and bring to a simmer over medium high heat. Cook for 3-5 minutes until apple is tender–adding a little more water if it evaporates too quickly. Drain, discard cloves and serve immediately.

154

Cocoa NutsYield: 12 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 egg white

2 tablespoons high-quality dark cocoa powder

3 tablespoons xylitol

¼ teaspoon NuNaturals vanilla stevia

Heaping ½ teaspoon cinnamon

¼ teaspoon salt

Heaping 1/8 teaspoon ground cloves

1 cup raw almonds

1 cup raw cashews

1 cup raw unsalted hazelnuts

Instructions

Preheat oven to 325°F.

Line a large cookie sheet with parchment paper.

In a large bowl, whisk the egg white for at least 30 seconds until light and foamy.

Add the cocoa, xylitol, vanilla, cinnamon, salt, and cloves, and whisk together until smooth.

Stir in nuts until all are well coated.

Spoon nuts onto prepared cookie sheet and spread out into a single layer.

Bake for 7 minutes and stir nuts. Bake for 7 minutes more (be careful not to overcook or they will scorch).

Allow nuts to cool completely and break them up, if necessary. They will harden as they cool.

Store in a glass container in the refrigerator.

155

Creamy Cocoa PuddingYield: 4 servingsGluten-Free Phases 3 and 4

Ingredients

1 cup fresh ricotta cheese (use low fat to reduce calories)

1 1/2 tablespoons high-quality dark cocoa powder

2 teaspoons brown rice syrup, optional

½ teaspoon NuNaturals vanilla stevia

Instructions

In a medium bowl, combine ricotta, cocoa powder, brown rice syrup, if using, and vanilla stevia and stir until well incorporated. Top with fresh berries or a sprinkling of crushed walnuts or sliced almonds, if desired.

156

Creamy Salmon DipYield: about 8 servingsGluten-Free Phases 3 and 4

Ingredients

8 ounces Neufchatel cheese

Juice and zest from ½ large lemon

4 shots hot pepper sauce, or to taste

1/3 cup chopped green onions

2 tablespoons chopped fresh parsley, to taste

1 7.5-ounce can salmon, drained, skin and bone removed

1/3 cup chopped Kalamata or nicoise olives

1 tablespoon capers, rinsed

Instructions

Combine the Neufchatel, zest, lemon juice, pepper sauce, green onions, parsley, and salmon in a food processor and process until well mixed, scraping down the sides as necessary.

Using a heavy spoon, fold in the olives and capers until well mixed.

Serve immediately or chill in the fridge.

157

Lemony Ginger BitesYield: 15 bitesDairy-Free Phases 3 and 4

Ingredients

6-7 large pitted Medjool dates

½ cup dried apples

½ cup raw cashews

¼ cup raw whole rolled oats

2 tablespoons oat bran

1/2 teaspoon ground ginger

2 tablespoons fresh-squeezed lemon juice

1 teaspoon lemon zest

Instructions

Combine all ingredients in a food processor and pulse a few times to break down the dates and apples. Process steadily for 1–2 minutes until the mixture holds together in one large clump, stopping occasionally to scrape down the side. Roll the mixture into 1-inch balls and store in the refrigerator.

158

Nutty Chickpea SnackYield: 4-6 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 teaspoon curry powder

3/4 teaspoon chili powder

1/2 teaspoon cumin

1/2 teaspoon garlic powder


1/4 teaspoon ground ginger

1/4 teaspoon cinnamon

½ teaspoon salt

1 15-ounce can chickpeas, well drained, rinsed, and patted dry

1 tablespoon coconut oil, warmed to liquid

Instructions

Preheat oven to 450°F.

In a medium bowl, combine all the spices and toss with a fork to mix. Add the chickpeas, drizzle the oil over all and toss gently to evenly coat the beans. Spread chickpeas out on a shallow roasting pan or edged baking sheet. Roast for 35–40 minutes, turning twice, until just-browned and slightly shrunken –watch carefully at end of cook time to prevent scorching.

Cool them in the pan for 15 minutes and store remainders in the fridge.

159

Nutty Butter PuddingYield: about 2 cups (4-6 servings)Gluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

¼ cup unsweetened vanilla almond milk

1½ tablespoons xylitol or erythritol

1 12.3-ounce package firm or extra firm silken tofu

1/3 cup natural, nut or seed butter of your choice

¼ teaspoon NuNaturals vanilla stevia

Instructions

In a small saucepan over medium heat combine the almond milk and sweetener, stirring or whisking several times until crystals dissolve –2-3 minutes. Do not let the mixture steam or boil. Set aside to cool.

Process the tofu in a food processor until smooth. Add prepared almond milk, nut butter, and vanilla stevia, and process until well incorporated and smooth, scraping down the sides as necessary.

Eat immediately or chill in the fridge.

160

Nutty Butter SmoothieYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


1 tablespoon nut or seed butter (or use a small handful of raw nuts, but you need a powerful blender)


Handful raw baby spinach or raw shredded collards or 1 teaspoon unsweetened greens powder

4-5 ice cubes

2 tablespoons soaked chia seeds

½ teaspoon cinnamon or nutmeg


Instructions


161

Pumped-Up Mexican Bean DipYield: about 10 servings (3 ½ cups) Gluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 cup firm silken tofu, well drained

1 14.5 ounce can black beans, drained and rinsed

¼ cup sundried tomato strips in oil, drained

3/4 cup high-quality prepared salsa

¼ cup cilantro


2/3 teaspoon cumin

½ teaspoon dried oregano

½ teaspoon salt and cracked black pepper, or to taste

1/8 teaspoon cayenne or chipotle pepper, optional

Juice of ½ lime

Instructions

Combine the tofu and beans and in a food processor and process until smooth, scraping down the sides, as necessary. Add the tomatoes and pulse until chopped. Add the remaining ingredients through lime juice and blend until smooth, scraping down the sides as necessary.

162

Pumpkin DipYield: 8-10 servings (batch and freeze or half the recipe to make less)Dairy-Free Gluten-Free Phases 2, 3, and 4

Ingredients

1 15-ounce can great northern beans, drained and rinsed

1 15-ounce can pumpkin puree

3 tablespoons tahini

3 tablespoons fresh-squeezed lemon juice

1/2 teaspoons cumin


1 teaspoon salt

1/2 teaspoon cayenne pepper, or to taste

Instructions

Add the beans to a food processor and process until almost smooth, scraping down the sides periodically. Add the pumpkin, tahini, lemon juice, cumin, coriander, salt, and cayenne and process until smooth, scraping down the sides as necessary. Adjust seasonings as necessary. Flavors will combine and deepen over time.

163

Pungent Tahini Miso CruditésYield: 2 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1/4 cup tahini

1/4 cup mellow white miso


1 tablespoon fresh-grated horseradish (or use jarred, prepared)

1 tablespoon nutritional yeast

1 teaspoon spirulina powder (or young wheatgrass or barley-grass powder)


Assorted crisp vegetable crudités (such as celery sticks, baby carrots, cucumber slices, broccoli or cauliflower florets, bell pepper strips, etc.)

Instructions

Combine all ingredients except the assorted vegetables in a food processor and process until smooth, scraping down sides as necessary. Spread thinly over crudités to serve. Refrigerate leftover spread in a glass storage container–the flavors will combine and strengthen over time.

164

Quick “Baked” Apple with Cinnamon Almonds

Yield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 green apple, peeled, halved and cored

1 teaspoon cinnamon

1 teaspoon xylitol

1 tablespoon toasted slivered almonds

Instructions

Place the apple halves cut side up in a microwave-safe dish. Sprinkle evenly with the cinnamon and xylitol.

Microwave for 3½-5 minutes until soft and let rest for a few minutes. Top with almonds to serve.

165

Sautéed AppleYield: 1 servingsGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients


1 apple, any kind, cored and chopped, unpeeled

Instructions

Heat the oil in a medium skillet over medium heat. Add the apple and cook for 4-6 minutes until lightly browned, stirring frequently. Serve immediately.

166

Vanilla PearsYield: 1 servingGluten-Free Dairy-Free Phases 2, 3, and 4

Ingredients

1 ripe pear, unpeeled, cored and chopped

1/3 cup cider, pear nectar or water (for lowest sugar content)


½ vanilla bean, split (or 2 teaspoons vanilla extract)

Instructions

Combine the pear, cider, and vanilla stevia in a small saucepan and scrape the seeds out of the vanilla bean over all (or add extract). Cover and bring to a low simmer over medium heat. Reduce heat and cook for a few minutes until pears reach desired tenderness. Remove from heat, drain, and serve warm.

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