Gut Healthy Recipes

This section is here to help you with what you choose to drink! The number one option is WATER! we will spend some time discussing water then move on to other great beverages to nourish your body with!

First, let's take a glance at some of the options:

Good old fashioned H2O!!
Green, black, and herbal teas -- organic and without "natural flavors" or unnecessary additives
Organic Coffee grown in dry climates
Kombucha & Cononut Water Kefir
Green Juices

Water:

Drinking filtered water is key to optimal health. Today tap water is full of chlorine, and/or chloramines, heavy metals, bacteria, pesticides, arsenic, radon, nitrates, fluoride, and pharmaceuticals.

The last one might come as a big surprise. Did you know that it is estimated that 70% of Americans take prescription drugs. These chemicals are eliminated through urine and... well you know. These include: antibiotics, hormones, mood stabilizers, and other drugs. The problem is our current water systems do not filter these compounds out of the very tap water pouring from our faucets.

Having access to and investing in a filtered water system is key! Not only during the detox but for life!

Here are a few options to look into:

The Berkey
Reverse Osmosis with carbon filters
Visit your local water store - if you do fill up your water containers, opt for glass containers. Plastic wears down over time and can leach into your water.

Mineral water is a wonderful way to make your own mock-tails in place of your happy hour glass of wine or cocktail. It's easy to add some beautiful herbs or fruit to flavor your water, truly naturally. Here are some suggestions:

Herbs - Mint, Basil, Rosemary
Citrus - Lemon, Lime, Orange, Grapefruit
Fruit - Strawberries, Raspberries, Papaya, Mango, Watermelon
Misc - Cucumber, Ginger

The above can also be added to filtered water. Place 32 - 40 ounces of water in a jar and add your flavors. Place into the fridge overnight and enjoy your homemade flavored water the next day!

Tonics:

Hot Lemon Ginger Detox Tonic -

My favorite Detoxifying Morning Tonic Recipe - Similar to the above but I add lots of spices and cinnamon, a wonderful prebiotic. Get those metabolic juices going and cleanse the body with these nourishing tonic!

Apple Cider Vinegar & Cinnamon Gut Tonic

Beet Kvass - A SUPER gut healthy and probiotic rich drink. This recipe is perfect for beginner fermenters!

Liver Lovin' Beet Latte - Sounds a little out there, cut this is a beautiful drink to support your liver and gut health! Also, don't wrap your beets in foil, use unbleached parchment paper or just roast without covering.

Dandelion & Chicory Chia - this maybe a little out of your comfort zone, but it's fun to try something new!!

Green, Black, and Herbal teas -

Did you know there are over 1,500 types of teas! The world of tea can be overwhelming, but diving into this nourishing world can prove to be a very beneficial experience!

My favorite of all teas is green tea. It has SO many benefits such as:

Boosts metabolism
Improves skin quality (anti-aging in a cup)
Decreases cancer growth
Improves brain function
Protects brain from diseases
Reduces risk of heart disease
Reverses diabetes
Decreases inflammation

It has an abundant source of EGCG (Epigallocatchin Gallate), simply put this compound is a powerful antioxidant that benefits human health greatly.

Black Tea has the most abundant source of caffeine, and is an excellent choice if you are weening yourself off of coffee (not that it is necessary in this detox, more info below).

Herbal Teas:

Herbal teas are what make the world go around. There are SO many options so I've shared some of my favorite and categorized them under what benefits they boast! Having a couple cups of herbal tea daily can help you curb cravings and keep you hydrated.

The detox tea the supplement package comes with, incorporates roobios, peppermint, burdock, and licorice. If you are looking for a tea to help curb sweet cravings after a meal, look for one that has licorice. It's naturally sweet flavor is perfect to help satiate that darn sweet tooth. How to source clean teas:

Sourcing Tea:

Just like sourcing food, we must be conscious about sourcing tea as tea is also a heavily sprayed with chemicals and many are offered in bleached tea bags or come with added "natural flavorings" and preservatives.

Organic is always best
Source from companies that don't use chlorine-bleached tea bags. Which can also contain harmful chemicals such as doxin and epichlorohydrin.

Just like reading labels be sure to read the labels on your tea! Here are a few of my favorite brands:

Buddha Teas

Alvita Teas

Rishi Tea & Botanicals

Tazo Tea - Source organic options

Traditional Medicinals - Source organic options

Yogi Tea - Source organic options

Gaia Herbs - One of my favorite brands all around!

Moving on to COFFEE!

It is estimated that 64% of Americans drink a cup of coffee every day!

Because most of us can't live without our morning cup of Joe, this is an acceptable beverage in our detox! However, it's SO important to make sure you are sourcing it from clean sources.

Let's discuss the benefits of coffee:

Full of Antioxidants
High in Polyphenols (yes!) - Micronutrients that have antioxidant activity which play a role in preventing and reducing the progression of diabetes, cancer, and neurodegenerative and cardiovascular disease. They also play an important role as a prebiotic, increasing the ratio of beneficial bacteria in your gut.
Vitamin C - needed for the growth and repair of tissues in all parts of the body.
Great source of Magnesium. Which is needed for more than 300 biochemical reactions in the body.
Catechins - type of phenolic compound abundant in coffee which are ascribed to a potent antioxidant activity.
Flavonoids - which prepare our body to digest food.
Improved cellular function
Better memory recall
Helps with Fat Loss

The thing is not all of us are wired for coffee! Approximately 15% of us carry genes that slow our metabolism of caffeine. You will pretty much know if this is you as you have a hard time tolerating caffeine. Read more about this gene here.

If you do well with coffee then let's move on to discuss why it's PARAMOUNT that you source your coffee correctly!

Not all coffee is created the same. Most of us don’t realize it, but different processing methods introduce radically different amounts of potent toxins into the coffee depending on how much and how long the coffee is allowed to ferment and on how damaged the beans were before roasting.

Mold and pesticides are the two biggest issues plaguing coffee drinkers.

There are two particular brands of organic coffee that are mold and pesticide free, as both brands take third party testing seriously.

I'm a huge fan of upping the nutritional value of everything and this is no different with my coffee! In the photo below, I give some great super foods to add to your coffee.

Quick note on Adaptogens:

"Adaptogens are a unique group of herbal ingredients used to improve the health of your adrenal system — the system in charge of managing the body’s hormonal response to stress. They enhance the body's ability to cope with anxiety slowly and gently, without jolts or crashes. They’re called adaptogens because of their unique ability to “adapt” their function according to your body’s specific needs. Though their effects may initially be subtle, they’re real and undeniable." (Read More Here)

Four Sigmatic is an excellent company and provides high quality adaptogens which are easy to add to your coffee and/or smoothies. The Elixirs are my favorite.

Moving on...

Kombucha & Coconut Water Kefir:

Kombucha is SO trendy and widely available. Kombucha is a fermented, sweet, and bubbly beverage. It can have a sour and acidic taste and a very small amount of alcohol due to the fermentation (not enough to effect our body, however). The beautiful thing about this drink it that is has tons of probiotcs and antioxidants.

Sourcing Kombucha - there are A LOT Of options now when it comes to buying kombucha. Don't be fooled, however, many have added preservatives, "natural flavors", and added sugars and sweeteners like agave syrup (say 'NO' to agave). The trick to buying 'clean' kombucha is to ALWAYS read ingredients. The same principles apply when reading all ingredient lists. Make sure there is no added sugar and sweeteners and you understand ALL the ingredients.

Coconut Water Kefir -

Another fermented beverage, coconut water kefir is naturally fizzy and mildly sweet. It is bursting with probiotics, enzymes, amino acids, B-vitamins, and electrolytes! You can make your own... I love this recipe. Or buy it from your local grocer. Just make sure to apply the same principles as when buying kombucha.

Green / Vegetable Juices!

Fresh pressed green juices can be a wonderful add to your 2 week detox. I highly suggest you making your own, or source from a company or juice bar you trust. The trick is that the juice should:

Contain very low amounts of fruit (as we are eliminating fruit juices)
Be cold-pressed so that the most amount of nutrients are retained
Be made with organic vegetables
Taken with fat, this ensures you are absorbing all the fat-soluble vitamins!
Be created within the last 24 hours. After 24 hours the nutrients oxidize.
Be sold or served in glass. This is especially for juices sold at the store. Juices contained in plastic that have any citrus included is a no-go. Citrus eats away plastic. Micro-plastic green juice anyone.

I know these guidelines may seen extreme, however, just during the 2 weeks we are working hard to lowering our toxic burden so we can give our bodies the support and opportunity it needs to cleanse!

Here are some breakfast ideas and recipes to get your day off to a healthy and satiating start!

Veggie Infused Egg Muffins - Eggs are natures multi-vitamin. If you tolerate eggs well, this is a great dish to make on the weekends and make extra to feed you during the week!

Fluffy Sprouted Oatmeal - Most people have never even thought of putting eggs into their oatmeal, but let me tell you it's AMAZING! It adds protein and helps keep you full longer! Oats provide the gut with prebiotics so if you're looking for a warm dish for the morning, this could be it!

Vanilla Chia Pudding - OMG! If you have not yet tried making chia pudding... this one is for you. When chia seeds are soaked overnight they create a beautiful and delicious gelatinous texture that our guts LOVE! Topping options are endless.

Chocolate Chia Pudding - Using coconut milk (Trader Joe's has the best organic coconut cream and milk) also I love adding a big scoop of almond or cashew butter. This just ups the fat content and will help you fill fuller longer.

Sweet Potato and Kale Hash - This is one of my go-to's for breakfast! I LOVE the savoriness and how well it pairs with eggs. Make a huge batch on Sunday and eat all week long! It's perfect for every meal paired with a clean protein!

Papaya Pineapple Granola Parfait - This may be a little out of your comfort zone, but both of these fruits are SO good for our gut! Top it with lots of yummy almonds and shredded coconut, boom! Check out below on how to make your own coconut yogurt!

4 Delicious Gluten-Free Bread Recipes - Because everyone loves bread and we don't have to live without it! I love to top mine with nut butter and blueberries, spiced avocado smash, or eat it with my eggs!

Banana Nut Overnight Oats with Walnuts - I recommend using sprouted oats or soaking your oats for 12 hours before making this dish. Also always opt for organic yogurts.
Two pasture raised eggs, with a ½ avocado, dark leafy greens sprinkled with Extra Virgin Olive Oil
Sautéed Veggies with scrambled eggs- Zucchini, onions, peppers, tomatoes, cabbage, sweet potatoes.
Sweet Potato & Cabbage Hash - Opt for liquid aminos in lieu of Soy Sauce
4 ounces smoked salmon, ½ avocado drizzled with 2 tsp extra virgin olive oil, sea salt, pepper, and red pepper flakes (optional)
Quinoa, Mushroom, & Spinach Frittatas
Glowing Beauty Bowl - Sub coconut or almond yogurt and raw stevia or monk fruit (if you need it sweetened). Think of fresh berries for extra fiber and sweetness.
Chia Pudding – Top with berries & nuts
Power Parfait - Use coconut or almond yogurt.
2 Ingredient Pancakes - Top with Nut Butters or sugar free Fruit Preserve
Overnight (sprouted) oats with chia seeds - I highly recommend sourcing sprouted rolled oats from One Degree. Also, no Silk vanilla cashew milk, it's loaded with crap. Use your homemade almond milk or Trader Joe's canned coconut cream.
Overnight Yogurt Chia Pudding Parfait - Sheep's Milk Yogurt is GREAT! Or opt for nut or coconut yogurts!
Avocado egg bake
Turmeric Scrambled Eggs
Sweet Potato and Poblano Hash
Jalapeno, Pepper Jack & Turkey Bacon Quiche with Potato Crust - You can always nix the meats and add veggies. Or use organic bacon or sausage instead.
Spinach & Goat Cheese Quiche with Sweet Potato Crust
Summer Harvest Frittata
Veggie Quinoa Veggie Bowl - With this recipe I recommend using sweet potatoes in stead of baby yellow and no maple syrup. The sweet potatoes will bring the sweetness element without the added sugar.
Veggie-Infused Egg muffins
High-Protein Chia Flatbreads
Fat Bread - you can also nix the herbs and just keep it simple!
Almond & Chia Seed Bread
Chia Jam
Mixed sautéed veggies (mushrooms, peppers, onions, garlic, spinach, squash, options are endless) in ghee with 2 eggs 1/2 avocado and greens
Buckwheat Porridge
Grain-free granola
Smoothie (See smoothie building section)
Berry-Cream parfaits with toasted coconut topping:
- ½ cup shredded coconut
- 2 tbsp coconut oil, melted
- 1/8 tsp ground cinnamon
- 1/8 tsp ground cardamom
- 1/8 tsp sea salt
- 1 cup mixed organic berries
- ¾ cup plain unsweetened almond or coconut yogurt
- ¾ cup unsweetened coconut cream
- Directions:
  - Preheat oven to 300 degrees. Line a baking sheet with unbleached parchment paper.
  - In a medium bowl, toss the coconut, with oil, cinnamon, cardamom, and salt. Bake stirring halfway through for 5-6 minutes, until lightly golden in spots and aromatic. Let cool to room temp, about 15 minutes.
  - In two dishes, or bowls, layer half each of the berries, yogurt, coconut cream and toasted coconut mixture. Repeat the layers ending with the toasted coconut mix.
Asparagus Scramble:
- 2 tbsp olive oil
- ½ cup 1 inch pieces fresh asparagus
- 2 tbsp chopped red bell pepper
- 4 large eggs
- 1/8 tsp sea salt
- 1/8 tsp ground pepper
- 2 tsp chopped fresh chives
- ½ avocado diced
- Homemade salsa to top
- Directions:
  - In a large skillet heat oil over medium heat. Add the asparagus and bell pepper. Cook for 3-4 minutes, until veggies are tender.
  - Meanwhile, in a medium bowl, whisk together the eggs, salt, black pepper, and 2 tbsp of water. Pour egg mixture into the skillet. Cook over medium heat, without stirring, until the mixture begins to set on the bottom and around the edges.
  - With a spatula, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking for 1-2 minutes, until the egg mixture is cooked through.
  - Diving scrambled eggs between 2 plates. Top with avocado, chives and homemade salsa (optional)
Egg-o-cado
- 1 large avocado, halved, pitted, and room temp
- Olive Oil
- 2 medium eggs
- 11/2 tsp fresh chopped chives
- ¼ tsp sea salt
- ½ tsp ground black pepper
- ½ lemon
- Crushed red pepper, to garnish (optional)
- Directions:
  - Preheat oven to 400 degrees.
  - Gently remove 1 tbsp avocado flesh from each half, reserving for other use
  - Lightly oil a sheet pan with olive oil. Arrange each avocado half on the pan and press it in so it lies flat. Carefully crack one egg into each avocado half.
  - Bake for 15-20 minutes or until the whites are set and yolk has reached desired consistency.
  - Top with chives, salt & pepper. Squeeze lemon juice to taste over the eggs and garnish with crushed red pepper.

Check out ALL these lunch ideas!

Love your Liver (and gut) Salad - This is such a beautiful blend of raw beets, fennel, and apples. It can last up to 4 days in the fridge with the dressing combined!

Colorful Beet Salad with Carrot, Quinoa, & Spinach - so much nourishment and yumminess in this recipe! Make double the batch! Keep the dressing and salad separate and combine just before serving. This beautiful dressing is perfect for other salads too!

Asian Cabbage Quinoa Salad - lot's of ingredients and a great dish to make in bulk! Keep salad, nuts/seeds, and dressing separate and combine just before serving. Also, if you are cutting grains, this salad is just as yummy sans quinoa.

Baby Kale & Roasted Sweet Potato Salad with Pomegranate & Toasted Pine nuts -

Simple Tomato & Cucumber Salad - When you just need to keep it simple but nourishing, this is the salad for you.

Blood Orange, Fennel, and Avocado Salad with Lemon Citronette - If you can't find blood oranges, regular oranges will do! This is perfect for a light lunch. Top with your favorite clean protein.

Salmon Salad - Wild-caught salmon is chalk full of nutrients and provides the body the vital fats of Omega 3's! I make a huge batch of this and serve it on a bed or greens or scoop it up with crudites or gluten free crackers like Mary's Gone Crackers.

Winter Apple Slaw - cabbage and radishes are both so good for digestion and are included in this beautiful salad.

Potato Salad with Sugar Snap Peas & Radishes - Cooking your potatoes early and allowing them to cool for 24 hours turns them into resistant starch, the perfect food for your good gut bugs!

Raw Kale & Brussels Sprouts Salad with Tahini - Maple Dressing - Fiber, yes fiber! Beautiful salad to up your fiber intake and infuse your body with tons of nutrients!

Chopped Salad with Carrot & Ginger Dressing - Such a beautiful and nourishing dish. This dressing is to DIE FOR! You will love :)

Greek Potato Salad - Remember when you cook and cool potatoes, they turn into resistant starch which feeds good guts bugs and has a lesser effect on blood sugar!

Quinoa Tabbouleh Salad - Simple and full of yummy herbs which are super good for gut health!

Cabbage Slaw - SO full of nutrients, fiber, and lots of flavor! It's how slaw should be made :)
Sprouted Rice Salad - Top with your favorite source of clean protein.
Crunchy Detox Salad - Loaded with cruciferous veggies, just skip the honey.
Roasted Beet, Sweet Potato & Kale Salad
California Miso, Avocado, and White Bean Salad- The recipe's title is Lima beans but calls for white beans... which I would have subbed anyway!!
Buddah Bowls – How to Build a Buddha Bowl – I recommend you adding some form of clean protein to keep you full.
California Miso, Avocado, and White Bean Salad- The recipe's title is Lima beans but calls for white beans... which I would have subbed anyway!!

Also, sub cow's or soy yogurt with coconut or almond milk yogurts. Miso and rice vinegar just source organic and sub liquid and/or coconut aminos for soy sauce. Okay to serve with steamed brown rice.
Asian Cabbage Quinoa Salad (skip adding sweetener to dressing). Make extra and only add and mix dressing right before serving.
White Bean Avocado Hummus
Roasted Beet, Sweet Potato & Kale Salad
Heirloom Tomato and Avocado Salad
Avocado Cashew Salad
Stuffed Grape Leaves
Kimchi Zen Salad in Avocado Shells
Salmon Salad Tartines
Cauliflower Rice Bowl - great paired with any clean protein.
Garlic Lime Lettuce Wraps
Green Taco Wraps with Lentil-Walnut Taco Meat
Cold Cod Salad - Excellent recipe to use your grilled wild caught cod from the night before!
Simple Homemade Hummus
- 1 (15 ounce) can garbanzo beans (drain & rinse) or ¾ cup fresh garbanzo beans.
- 1 garlic clove
- Juice from ½ lemon
- Pink Himalayan Salt
- ¼ cup extra virgin olive oil
- 2 tbsp organic tahini (optional)
- Directions:
  - If using fresh garbanzo beans, soak overnight. Add to pot and fill water 2-3 inches above beans. Bring to a boil and simmer until they are tender but not mushy.
  - Add beans, garlic, lemon juice, and salt to taste and blend for 2-3 minutes. Drizzle olive oil in when blending. Add more or less depending on your desired consistency.
Avocado Hummus:
- 3 avocados
- 2 tbsp tahini
- 1-2 garlic cloves
- Juice from ½ lemon (or more to taste)
- 1/8 – ¼ cup extra virgin olive oil
- Hemp hearts or sesame seeds for serving
- Directions:
  - Using a high-speed blender or food processor, combine the first 4 ingredients, begin to blend and add in EVOO as you are blending… use more or less depending on desired consistency. Top with hemp hearts and/or sesame seeds before serving.
Salmon Salad
- 1 can of Wild Planet Sockeye Salmon or 6-8 ounces of your own grilled wild Alaskan salmon.
- 2 chopped green onions or 1/4 chopped red onion
- 2 chopped celery stalks
- 1 tsp dill
- 1/4 green or red apple diced
- 3 tbsp Primal Kitchen Mayo
- 1 - 1/2 tbsp Mustard
- 1 tbsp EVOO
- Sea Salt & Pepper to taste
- Directions:
  - Put all ingredients in a bowl and mix well.
  - Top onto greens or eat with sliced cucumbers or carrot sticks.
  - Refrigerate any left overs and eat for a snack!
Detox Salad:
- Dressing:
- 2 tbsp Apple Cider Vinegar
- ¼ cup olive oil
- ½ - 1 garlic clove pressed
- ½ tsp ground turmeric
- Salt & Pepper to taste
- Juice from 1 lemon (add about 2 tsp lemon zest if using organic lemons)
- Salad Base:
- 4 cups mixed baby spinach and kale
- 1-2 Persian cucumbers sliced
- 6 asparagus stalks, trimmed and cut into ½ pieces
- ½ cup microgreens
- 1 avocado pitted
- 2 tbsp chopped parsley
- 2 tbsp chopped cilantro
- 2 tbsp chopped fresh dill
- Directions:
  - In a salad bowl, whisk together dressing ingredients.
  - Add salad ingredients and toss to coat with dressing
  - Divide the salad between 2 plates and serve (or save one serving for later keep dressing and salad ingredients separate)
  - Option to top with protein such as 4 ounces of pastured raised chicken, wild caught salmon, or wild caught shrimp

The world is your oyster (which are on the approved lists) when it comes to dinner! Here are a few ideas and options. If you prepare extra protein for the next day you will be ready to hit your healthy eating dead-on and keep the momentum going!

Grass-fed Beef Chile
Wild Caught Fish with Veggies and greens
Pasture raised chicken breasts with veggies and greens.
Simple Chicken Congee
Clean meats topped with Chimichurri Sauce:
- 4 cups chopped fresh parsley leaves
- 2 garlic cloves
- ½ cup extra virgin olive oil
- 2 tbsp red pepper flakes
- 4 tbsp fresh oregano
- Juice from ½ lemon
- Walnuts
- Directions:
  - In a high-speed blender or food processor, combine all ingredients and blend until smooth.
  - If you prefer a thicker sauce add more walnuts and blend again until smooth. Add to grilled meats or to give some flavor and zest to many other dishes.
Chile Verde Chicken
Healing Lemongrass Chickpea Thai Green Curry - When looking for curry pastes, use the ingredient list guidelines when sourcing.
Lemon-Ginger Cashew Stir Fry - Top with pasture-raised chicken or grilled wild caught salmon!
Whole Chicken Recipe cooked in Instant Pot
Thomas Kellers Perfect Oven Roasted Chicken - AMAZING tips on how to roast the perfect chicken!
2 Ingredient Salsa Chicken (Slow Cooker or Instant Pot)
Bone Broth
Cleansing Detox Soup
Red Onion & Pea Soup
Slow Cooker Golden Lentil Soup
Simple Cauliflower Soup
Hot & Sour Soup - Vegan. You can also add shredded chicken to boost protein.
Mushroom Miso Soup
Coconut Red Lentil Soup
Detox Green Soup
Ten Ingredient Alkalizing Green Soup
Cauliflower Rice (Side or as a meal)
Pan Seared Scallops - Sub avocado oil or extra virgin olive oil for butter and white wine is OKAY as it's reduced. Serve with roasted veggies and/or sprouted quinoa or rice.
AIP Salmon Cakes
Kitchari – A very healing Ayurvedic recipe! One I will be eating a lot of!
Easy Lentil Soup
Crispy Roasted Chicken Thighs
Sunflower Seed Pad Thai
Sweet Potato & Pablano Hash (Serve leftovers for breakfast with eggs!)
Zoodles or Spaghetti Squash Noodles with marinara topped with shredded pasture raised chicken.
Easy One Pan Meals
Pan Seared Scallops - Sub avocado oil or extra virgin olive oil for butter and white wine is OKAY as it's reduced. Serve with roasted veggies and/or sprouted quinoa or rice.
Lemon-Garlic Roasted Chicken (use broth instead of wine)
Sesame Garlic Roasted Asparagus
Pan Seared Cod with Lemon Caper Sauce
Tahini Roasted Cauliflower
Roasted Garlic Basil Potatoes with Arugula
One Pot Moroccan Chickpea Quinoa Salad
Roasted Sweet Potato & Black Bean Salad with Fresh Pineapple Corn Salsa
Spicy Grass-fed Meatballs
- 1 lb 100% grass-finished ground beef (or protein of your choice)
- 1 large egg
- ¼ cup flax or almond meal
- 1 garlic clove
- 1 tbsp dried oregano
- 1 tbsp dried thyme
- 11/2 tsp pink Himalayan Salt
- 11/2 tsp onion powder or ½ cup diced fresh onions
- 2 tbsp fresh minced or dried parsley
- 1 tbsp chopped fennel seed (optional)
- 16 ounces of marinara sauce (homemade recipe here)
- Directions:
  - Preheat oven to 350 degrees
  - In a large bowl, use your hands or a wooden spoon to combine beef, egg, flax/almond meal, garlic, oregano, thyme, salt, onion powder, and 1 tbsp of the parsley. Mix until smooth but not over mixed.
  - Form the mixture into meatballs about 1 inch in diameter and place them on a rimmed baking sheet lined with unbleached parchment paper. Bake for 12 minutes until browned and cook through.
  - Transfer meatballs to an oven-safe baking dish. Pour marinara over meatballs to cover. Bake for 5-7 minutes to heat and thicken the sauce.
  - Allow to cool for a few minutes, garnish with remaining parsley. Serve over steamed broccoli (chopped) or sautéed zoodles.
Broccolini with hazelnuts
- 1-2 bunches of organic broccolini
- 1-2 tbsp avocado oil
- 2 garlic cloves, diced or pressed
- 1 small or ½ large shallot, diced
- ½ cup whole unsalted hazelnuts
- 1 tsp pink Himalayan salt or to taste
- Directions:
  - Press, dice or chop garlic and set aside for 10 minutes
  - In a large skillet, heat the oil over medium heat. Add the shallots and garlic and cook for 1-2 minutes until fragrant.
  - Add the broccolini and cook stirring, for 6-8minutes, or until tender.
  - In a small dry skillet, toast the hazelnuts over medium heat until lightly browned, 1-2 minutes, stirring often as not to burn
  - Toss the hazelnuts with the broccolini, season with salt, and serve.
Soups or stews made this Vegan Bone Broth -(Substitute galangal for ginger) ,Vegan Healing Broth OR Homemade Bone Broth
Roasted Cauliflower florets with avocado microgreen salad
- 4 cups mixed organic, purple, orange and/or white cauliflower florets
- 1-2 tbsp of ghee or coconut oil melted
- 2 garlic cloves, diced
- 2 cups arugula and/or arugula microgreens
- 1 avocado, pitted, peeled, and diced.
- Directions:
  - Dice, press, or chop garlic and set aside for 10 minutes.
  - Preheat oven to 400 degrees
  - In a large bowl, toss the cauliflower and garlic with melted ghee/coconut oil and coat well.
  - Spread cauliflower on a rimmed baking sheet lined with unbleached parchment paper. Roast for 20-30 minutes, stiring occasionally until tender and caramelized
  - To serve, spread arugula/microgreens on a plate, top with cauliflower and diced avocado. Salt & Pepper to taste.

Loaded Portobello Mushrooms:
- Ingredients:
- 2 large Portobello mushrooms
- 1 tbsp EVO
- ½ yellow onion, diced
- 2 garlic cloves, diced or pressed
- 1 cup spinach
- 2/3 cup black beans
- 1 cup broccoli
- 2/3 cup smashed avocado (season with salt, pepper, and dash of cayenne)
- Directions:
  - Press or dice garlic, set aside.
  - Preheat oven to 375 degrees
  - Gently clean mushrooms with damp paper town and trim stems. Drizzle with a little oil, season with salt and back for 7 minutes. Turn oven off when finished, but keep oven door shut to retain heat.
  - While mushrooms baked, in a medium skillet, heat the remaining oil over medium heat. Add onion and garlic. Cook until onion is translucent, about 5 minutes.
  - Add spinach and cook until wilted, about 2 minutes. Add beans to skillet and stir in. Heat for about 1 minute. Transfer to medium bowl.
  - Steam the broccoli over boiling water for about 4 minutes until tender. Let cool. Add broccoli to the spinach mixture and stir in. Season with salt & pepper.
  - Spread smashed avocado on the gill side of the mushrooms. Spoon equal amounts of the bean-veggie mixture onto each mushroom.
  - Put the prepared mushrooms back into (still warm) oven for 3-5 minutes. Serve immediately

This section will inspire you to prepare some delicious and easy go-to snack options and create different salad dressings to top on your beautiful vegetable concoctions!

Pineapple Guacamole - Simple and delicious! Serve with crudites or Siete Chips!

Cilantro-Infused Guacamole - Cilantro is great to help your body rid itself of heavy metals and is rich of antioxidants!

Homemade & Gut Healing Jello - Although this recipe contains honey, it's easy to eliminate it completely if you wish to remove ALL sugar from your diet. However, it's healing abilities from the gelatin is so incredible, that it makes it a perfect snack!

Salt & Vinegar Kale Chips - I know, sounds AMAZING, right? Give it a go and snack away!

Super Simple Kale & Walnut Pesto - Packed with healthy fats and fiber, this is perfect to make to eat with crudites, healthy crackers, or slather on top of eggs or your favorite clean protein!

Homemade Salsa - To put on everything... maybe even bathe in it?

Probiotic Kefir Tzatziki Dip - Make your own kefir or use a store-bought version! This is perfect to add to any Greek-Style dish, top on chicken and veggies!

Fat Bombs -

Fat bombs are super easy to create and are perfect to make for snacks and sweet teeth.

9 Fat Bomb Recipes
Mint Chip Fat Bombs
Chocolate Fudge Fat Bombs
Cashew & Cacao Fat Bombs
Raspberry Almond Chocolate Fat Bombs
Simple Chocolate Fat Bombs:
- Ingredients:
  - ½ cup melted organic coconut oil
  - ½ cup organic cacao powder
  - ½ cup almond butter
  - ( Note: You may change these portions to the fat-bomb size of your heart’s content, keeping the ratios consistent.)
  - Directions:
    - Melt the coconut oil.
    - Whisk in the cacao powder and almond butter until well mixed and smooth.
    - Place into bowl or container(s) of your choosing.
    - Refrigerate or freeze until hard, then store in refrigerator until ready to consume.

Coconut-Almond Balls -(This recipe serves about 8 and I like to double or triple recipe):
- Ingredients:
  - ½ cup creamy almond butter (unsweetened and no other ingredients besides sea salt)
  - ¼ cup melted coconut oil
  - 1 tbsp cacao nibs
  - ¼ tsp vanilla
  - ½ cup finely shredded unsweetened coconut
  - Directions:
    - In a medium bowl, combine the first 4 ingredients. Mix well and refrigerate 30-40 minutes or until firm to handle
    - Place shredded coconut in small dish. Using 1 tbsp measure, scoop the mixture into 8 portions and drop onto the coconut. Working quickly roll into balls. Refrigerate for 10 minutes before eating. Store in covered glass container in fridge.

"Nice Cream"

Nice Cream consists of frozen bananas and other fruits like berries. By using frozen fruit you can blend them up with a little bit of full fat coconut milk and enjoy a refreshing and filling bowl of a healthier version of ice cream!

Peanut Butter & Banana Nice Cream

Chocolate Banana Nice Cream - Top with cacao nibs and maybe some chopped almonds!

Vanilla Cinnamon NICE Cream

Cherry Chocolate Chunk Banana Soft Serve (Use Cacao Nibs)

Dehydrated Apple Chips

Strawberry Lemon Gummy Hearts - If you don't have molds, just pour mixture into an airtight glass container. I highly recommend Great Lakes Gelatin.

Nut Butters

Nut butters are super easy to make on your own. All you need is a food processor or a Vitamix. Here is my recipe.

Guacamole:

Avocados bless us with all 4 major components: Fat, Fiber, Protein, and they are green! The trick to making avocado and keeping it fresh is using extra lime juice. Here is my simple recipe:

Ingredients:
- 2 ripe avocados
- Juice from one lime
- 1/8 cup minced red onion
- 1/8 cup Chopped cilantro (optional)
- 1/4 Diced red tomatoes
- 1 large or 2 small garlic cloves, diced or pressed.
- Directions:
  - Dice avocados into small pieces into a small glass mixing bowl.
  - Add the rest of the ingredients.
  - Taking a fork, smash and mix all ingredients together. Keep it chunky or make it smooth.
  - Salt & Pepper to taste.
  - Serve with veggies or smear on grass-fed burgers or grilled pastured raised chicken.

Salad Dressings:

Healthy Greek Dressing
Raspberry Balsamic Dressing (Use unsweetened raspberry jam - Trader Joe's has organic fruit jams made from and sweetened with real fruit).
Jalapeno Mango Cilantro Dressing
FRENCH VINAIGRETTE:
- Ingredients:
  - 1 tablespoon French mustard (Source organic!) Trade Joe’s has a great option!
  - ¼ cup of red wine vinegar or ACV
  - 1-2 cloves of garlic pressed or chopped
  - 2 tbsp diced shallot
  - 1 cup of olive oil
  - Salt and pepper to taste
  - Directions: Shake all ingredients in a jar. You can double or triple recipe to make more for the week!
Dill Ranch Dressing:
- Ingredients:
  - 3 tbsp coconut milk (full fat)
  - 3 tbsp Primal Kitchen Mayo
  - 2 tbsp red wine vinegar
  - 1 tbsp fresh lemon juice
  - 2 tbsp EVOO
  - 1 tbsp organic garlic salt
  - ¼ cup finely chopped dill
  - 2 tbsp minced fresh chives
  - Directions:
    - In a medium bowl, whisk together the coconut milk, mayo, vinegar, lemon juice, olive oil, and garlic salt. Add parsley, dill, and chives and mix gently.