Tap the image for a video tutorial of this e-book

A note from Christa...
 As a nutritionist, I implore my clients to truly nourish themselves on all levels. It is empowering for them when they realize that they don’t have to exist on smoothies and salads alone to lose weight and be healthy. We absolutely can feel satis ed while fully enjoying our food and the process of building wellness. Some of the ingredients in this book might seem unusual to you now, but our hope is that, over time, they will become a regular part of your healthy, anti-in ammatory lifestyle. To cook and eat with anti-in ammation in mind you might need to make a monthly trip to the health food store, or buy a few ingredients online to start. However, we encourage you to look for some of these foods, like coconut oil, in your traditional grocery store. You may nd these new-to-you items, as stores respond to the trend toward healthier, anti-in ammatory eating. We suggest spending a few extra minutes to re-explore your grocery store, because ingredients that may seem exotic might have been on the shelves all along, but just not a part of your regular route. We also encourage you to ask for new items: your store wants to accommodate regular customers who, like you, are varying their shopping lists to suit their wellness goals. While Nopalea is a huge step in the right direction of decreasing in ammation, diet is the other half of the equation. We have so much control over our health and our quality of life by what we choose to put in our bodies. Here’s to your healthier, anti-in ammatory choices!

Christa Orecchio, CN, HCC Clinical and Holistic Nutritionist Founder of The Whole Journey

ABOUTCHRISTA
Christa Orecchio is a clinical and holistic nutritionist, and founder of The Whole Journey, a private nutrition practice and informational website. She has been regularly featured as a health expert on TV and in print nationwide, including TriVita’s monthly magazine, the VitaJournal, and the Fox-TV affiliate in San Diego, CA. Christa believes in using food as medicine, and is committed to helping people first heal, and then achieve vibrant health. She can be found at thewholejourney.com

WELCOME
Dear Fellow Wellness-Seeker: I’m so glad you accepted my invitation to take the Nopalea™ Wellness Challenge. As you saw in my TV program, I know firsthand what this remarkable wellness drink can do. anks to Nopalea I’m back hiking and doing all the things I want to do; I hope you, too, enjoy great success. I also hope you enjoy this special collection of anti-in ammatory recipes, selected just for you to help you prepare healthful, delicious meals that will help your body calm the res of chronic in ammation. You can be con dent that these dishes are good and good for you. After all, the recipes come from an expert: Christa Orecchio, a Certi ed Clinical Nutritionist whose insights are featured each month in the VitaJournal, TriVita’s monthly magazine. Along with the recipes, you’ll nd my personal tips on healthy living throughout. ese are some of the techniques that work in my life, from exercise to sleep to food, and I hope they make a difference for you, too. You’re already taking an important step for your own health by ghting in ammation with Nopalea… now you can ght in ammation with your fork, too. Enjoy your journey to wellness and see how good you feel in 60 days!

Cheryl Tiegs

ABOUTCHERYL
Cheryl Tiegs is an internationally-recognized supermodel, designer, author, businesswoman, public speaker and spokeswoman for health and fitness. Her iconic smile has graced thousands of magazine covers, and now, as a spokeswoman for TriVita, she’s helping people everywhere find wellness. Featured in the Nopalea TV program, Cheryl personifies the beauty of healthy living.

The Anti-Inflammatory Food Pyramid
Nutritional Supplements Hydration Tea Water Herbs & Spices

Fruit

Complex Carbohydrates Whole Grains Root Beans & Veggies Legumes

Healthy Fats & Oils Oils
Coconut, Grapeseed, Sesame, Olive

Other fats
Grassfed Butter, Ghee, Avocados, Raw Nuts & Seeds

Land
Free-Range & Organic: Chicken, Turkey, Beef, Bison, Lamb

Protein

Sea
Wild Fish: Alaskan or Coho Salmon, Tuna, Mackeral, Shellfish

Leafy Greens
Mixed Field Greens, Kale, Collards, Spinach, Dandelion, Arugala (2 Servings/day: Serving Size Is 1 Cup Cooked Or 2 Cups Raw)

Vegetables

Other Veggies
Choose A Rainbow Of Color & Organic Whenever Possible. (3-5 Servings/day: Serving Size Is 1 Cup Cooked Or 2 Cups Raw)

How do the pieces of an anti-inflammatory diet fit together? This pyramid shows the general guidelines. The base is the foods you should eat the most of; moving up, you see the foods and nutrients you should eat in smaller quantities, or less often.

Nutritional supplements: 
 A good quality multi-vitamin (food-based) will help fill in nutritional gaps. A multi-strain probiotic taken before bed will ensure good digestive and immune health; fish oil helps make certain we get enough Omega-3 essential fatty acids. Hydration: Drinking enough water is the single best way to improve the way we feel and look. Try for 1 liter (about 34 ounces) daily for every 50 pounds of body weight. For tea, Christa recommends green and white, red bush or rooibos, chamomile, peppermint. When possible, always choose mineralized water. Herbs & spices: Want to speed up metabolism, reduce inflammation and reap even more benefits? Keep your home stocked with ginger, garlic, parsley, oregano, cilantro, basil, turmeric, nutmeg, cinnamon and cayenne pepper. Fruit: 2 servings per day maximum for an anti-inflammatory lifestyle, because many fruits are high in sugar. Green apples and berries are the lowest-sugar fruits. Complex carbohydrates: These have enough fiber to slow the release of glucose (sugar) in the system. So, they help to stabilize blood glucose levels—and stable blood sugar levels are the ONE thing that people who live to be 100 or over have in common.

Grains: Choose gluten-free grains whenever possible, like brown and wild rice and quinoa. Root veggies: Sweet potatoes, yams, butternut and acorn squash 
 and parsnips. Beans & Legumes: Chickpeas, black beans, pinto beans and adzuki beans. Healthy Fats & Oils: Good-quality fat makes us feel full, so we won’t overeat sugar or carbohydrates. The ones in the pyramid are a fast way to strengthen the immune system and reduce inflammation. Protein: Protein is a basic building block of cells and tissues needed to keep us strong. It is crucial for vital functions, regulation and maintenance of our bodies. By consuming the high-quality meats, poultry and fish in the pyramid, we can make complete amino acids—the building blocks for a lean human body. Vegetables: It’s simple – the more fresh vegetables we eat, cooked or raw, the better we feel and look, and the better our health will be. They give us nutrients and clean out toxins. A rainbow of color and five servings per day keep antioxidant levels high and inflammation at bay.

APPETIZERS

SALT AND VINEGAR POPCORN
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS
1/2

SERVINGS: 6 CUPS
PREPARATION Heat coconut oil for 1 minute, then add popcorn and cover with a lid. Shake covered pan around on burner to coat popcorn and to invite popping. Keep moving pan around until all popcorn is popped. Gently remove lid (holding pan down toward bowl and away from the face) and pour popcorn into a large bowl. Spray popcorn with olive or coconut oil spray, then toss with salt and pepper. Add apple cider vinegar at the end and toss again. 

3 2 1 1

cup organic popping corn kernels tablespoons coconut oil tablespoons raw apple cider vinegar teaspoon Celtic or pink salt teaspoon freshly ground black pepper olive or coconut oil spray

Eating for Wellness

7

CREAMY SPINACH AND ARTICHOKE DIP
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 1
1/2 1/4

SERVINGS: MAKES ABOUT 6 CUPS
PREPARATION Preheat oven to 400 degrees. In a food processor or blender, blend beans and cashews with water, lemon juice, and nutritional yeast until creamy. If mixture is too thick, add more water, 1 tablespoon at a time, until thick and creamy. Set aside.  In a skillet over medium heat, sauté the onion and garlic until soft. Add artichokes and sauté until lightly browned. Add spinach and let it wilt, about 2-3 minutes. Pour into a large bowl. Add bean-cashew mixture and sea salt and stir to combine well. Pour into an oiled casserole dish and top with bread crumbs. Cover with foil and bake for about 15 minutes. Remove foil and bake 10 minutes more or until a little browned on the top.

1 3 1 4 1½ 3 1 1
1/2 1/2 1/4

can cannellini (white) beans, drained and rinsed cup raw cashews, soaked for 20 minutes and drained cup water tablespoon lemon juice tablespoons nutritional yeast yellow onion, diced garlic cloves, minced cups frozen artichoke hearts, thawed and chopped cups fresh spinach, chopped small teaspoon sea salt pinch red pepper flakes teaspoon cumin
 teaspoon garlic powder cup gluten-free bread crumbs

Eating for Wellness

8

GREEN GARBANZO HUMMUS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
1/2 1/4 1/4

SERVINGS: 2-3 CUPS
PREPARATION Put all ingredients into a food processor. Mix on medium speed until blended.

2 2
1/2

bag (10 ounces) frozen green garbanzo beans, cooked cup fresh lemon juice cup + 2 tablespoons olive oil cup + 2 tablespoons tahini tablespoons chopped garlic tablespoons water tablespoon sea salt

Eating for Wellness

9

NUTTY OAT CHEWS
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 12-18
PREPARATION In food processor, blend pecan flour, cashew flour, drained dates, nut butter, and maple syrup. Slowly, mix in the rolled oats by hand. If mixture is too thick to mold into balls, add a few tablespoons of water. Continue to mix until soft and malleable. Roll into 1" size balls. Roll the balls into any topping of preference, such as flax seeds, unsweetened shredded coconut, or cacao powder. 

10 3
2-3 1/2

cup pecans (food processed into flour) cup cashews (food processed into flour) medjool dates (de-pit and soak in
hot water or 10 minutes)

tablespoons almond or peanut butter tablespoons maple syrup cup gluten-free rolled oats

Eating for Wellness

10

EGG TAPENADE CANAPÉ
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 1
1/4

SERVINGS: MAKES 24 APPETIZERS
PREPARATION Put garlic into feed tube of food processor with processor running, and chop. Add olives and olive oil and process to coarse paste, scraping down sides.
 Trim off narrow (yolkless) end of eggs. Cut each egg crosswise into 4 slices.
 To assemble, spread olive paste on one slice of baguette. Crisscross 2 chives over paste. Set one slice of egg on top. Press dill sprigs into yolk for garnish. Arrange on party plate and serve.

6 24 1

clove garlic cup green pitted olives cup extra virgin olive oil extra-large organic eggs, hard-boiled and cooled slices baguette of your choice bunch chives, snipped into 1-inch lengths tiny dill sprigs for garnish 

Eating for Wellness

11

POTATO STUFFED SQUASH BLOSSOMS
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 3 1
1/2

SERVINGS: 15 APPETIZERS
PREPARATION Put potatoes in a medium pan with cold water and bring to a boil. After water is boiling, add sea salt. Cook about 35-40 minutes until potatoes are fork tender. While the potatoes are cooking, rinse the blossoms and let air dry on a paper towel. Drain the potatoes. Mash the potatoes with a hand masher and add coconut milk. Continue to mash until well incorporated. Gently stuff the squash blossoms with the mashed potatoes. Fill up leaving just enough room to seal them. Roll each blossom in melted coconut oil then into the panko. Fry in grapeseed oil until golden brown. 

15
1/2

1 1

red potatoes, peeled and cut into bite-sized chunks         teaspoon sea salt           cup coconut milk           squash blossoms           cup safflower or grapeseed oil            cup Italian panko (gluten-free bread crumbs)   cup melted coconut oil for frying

Eating for Wellness

12

HEALTHY CHICKEN NUGGETS
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS
3/4

SERVINGS: MAKES ABOUT 2 DOZEN
PREPARATION Preheat oven to 400 degrees. Cut chicken into bitesized pieces. Combine nut and rice flours, crushed garlic, sea salt, pepper, paprika, and dried parsley flakes in a medium-sized bowl and set aside. Beat eggs in a separate bowl. Dip bite-sized chicken pieces into beaten egg mixture and then dredge through the nutrice flour mixture. Bake in oven on greased cookie sheet for 30 minutes.

cup almond flour 
(You can grind up slivered almonds in a food processor or buy it) 

3/4

3 1 1 1 1 2 2

cup brown rice flour organic chicken breast halves, skinless and boneless tablespoon paprika teaspoon sea salt tablespoon dried parsley tablespoon dried oregano  organic eggs cloves garlic, crushed 

Eating for Wellness

13

ZUCCHINI PANCAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/4 1/4 1/8

SERVINGS: MAKES 4 MEDIUM PANCAKES
PREPARATION Mix all ingredients well. Heat oil in frying pan over medium-low heat. Drop spoonfuls of batter in pan. Flatten lightly with back of spoon to about ½-¾inch thickness. Brown on each side. Remove to paper towel.

cups zucchini, finely grated  egg teaspoon all natural seasoning
(without MSG)

1
1/4 1/4 1/4

1 4

teaspoon sea salt teaspoon fresh ground pepper dash paprika cup quinoa flour cup almond flour cup brown rice flour dash red pepper flakes tablespoons grapeseed oil or 3 tablespoons butter

Eating for Wellness

14

LENTIL PATÉ
PREP AND COOK TIME: 1½ HOURS
INGREDIENTS 1 1 6 1 1 1½ tablespoon grapeseed oil cup chopped onion cloves garlic, minced teaspoon sage teaspoon thyme cups cooked lentils cayenne pepper to taste

SERVINGS: 2½ CUPS
PREPARATION Heat the oil in a skillet. Add the onion and garlic and sauté slowly over low heat for about 15 minutes. Add sage and thyme and continue to sauté for about 5 minutes longer. Place the cooked lentils in a food processor or blender. Add the sautéed vegetables and cayenne pepper to the lentil mixture and purée or blend. Transfer the paté mixture to a bowl and chill for about an hour.

Eating for Wellness

15

RAW CASHEW HUMMUS
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1  ½ 2   2   ½  ½  2   cup raw cashews cup pure water cloves garlic tablespoons raw tahini lemon, juiced teaspoon sea salt tablespoons olive oil

SERVINGS: MAKES ABOUT 2 CUPS
PREPARATION Blend all ingredients in a blender or food processor until creamy. Enjoy with veggies or raw flax crackers. 

Eating for Wellness

16

RAW ALMOND HUMMUS
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 2½
1/4 3/4

SERVINGS: 3 CUPS

SOAK TIME: 12 HOURS

PREPARATION Drain and rinse soaked almonds. Place almonds in a food processor and grind. Add remaining ingredients minus ½ the water. Purée the ingredients, adding more water until creamy. Taste and adjust seasonings to taste. Spoon into a serving dish and drizzle with extra olive oil and smoked paprika. Serve with cut veggies or raw flax crackers. 


1/4 1/4 3/4 3/4

cups raw almonds, soaked at least 12 hours cup plus 1 tablespoon raw tahini teaspoon fresh ground pepper teaspoon cumin cup plus 2 tablespoons olive oil cup plus 3 tablespoons lemon juice cup water teaspoon salt smoked paprika for garnish

Eating for Wellness

17

AVOCADO CREAM SAUCE
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 2 2
1/4 1/4

SERVINGS: MAKES APPROXIMATELY 1½ CUPS 
PREPARATION Put water in a blender. Add remaining ingredients and blend until smooth and creamy. Use as a dip or as a topping over fish.

soft avocados, peeled and pitted green onions, finely chopped teaspoon coriander powder teaspoon seaweed seasoning
(kelp, nori, dulse, etc.-found in Asian section of the health food store)

1/2 3-4

teaspoon olive oil tablespoons water

Eating for Wellness

18

CHILI NUTS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
3/4

SERVINGS: VARIES
PREPARATION Preheat oven to 300 degrees. Generously grease a jelly-roll pan. Lightly beat egg white in medium-size bowl. Add cashews; toss gently to coat. In a separate small bowl, combine salt, red pepper flakes, cumin, oregano, and ground red pepper. Sprinkle over nuts; toss to coat evenly. Spread nuts in prepared pan. Bake for 25 minutes or until golden and fragrant. Stir 2 or 3 times throughout the baking process to separate nuts. Cool nuts completely. Store in airtight container.

2 1
1/2 1/2 1/4

egg white pound unsalted cashews teaspoons coarse salt teaspoon crushed red pepper flakes  teaspoon ground cumin teaspoon dried oregano teaspoon ground hot red pepper

Eating for Wellness

19

TZATZIKI SAUCE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 1 Persian cucumber (peeled, seeded,
diced into ¼-inch pieces)

SERVINGS: MAKES APPROXIMATELY 2 CUPS
PREPARATION Add dill and lemon juice to yogurt and mix well. Fold in diced cucumbers. Add sea salt to taste.

bunch dill, minced small container of plain organic yogurt (6-8 ounces) lemon, juiced pinch of sea salt

Eating for Wellness

20

POLENTA FRIES
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2 1
1/2

SERVINGS: 4
PREPARATION Preheat oven to 450 degrees. Cut polenta into thick slices (the size and shape of steak fries). Toss with grapeseed oil, salt, pepper, and other spice. Roast in oven for 40 minutes. Serve with marinara sauce for dipping.

package polenta (made from
organic corn)

tablespoons grapeseed oil cup sugar-free marinara or pizza sauce teaspoon harissa, curry, or Jamaican jerk spice  salt and pepper to taste

Eating for Wellness

21

PALEO GLUTEN-FREE PIZZA
PREP AND COOK TIME: 1 HOUR
INGREDIENTS Crust: 2 2 3
1/4

SERVINGS: MAKES 8 APPETIZER SERVINGS
PREPARATION Preheat oven to 350 degrees. Using a spoon, mix all crust ingredients together until it becomes very thick. Using your hands, form the dough into a ball. Lightly grease a pizza pan or a cookie sheet with grapeseed oil. Place the ball of dough in the center of cookie sheet or pizza pan and, using your hands, push and pat the dough down into the shape of a circle. You will want to make the dough as thin as possible. The pizza crust should be approximately 12 inches in diameter.    Bake JUST the crust in oven for 20 minutes.  
 
 While the crust is cooking, prepare toppings. Crumble sausage into a large sauté pan and brown. After the crust is finished, remove it from the oven and evenly spread the marinara sauce over the crust. Add the sausage and all remaining toppings evenly over the sauce and bake again for an additional 25-30 minutes. Get creative and use whatever toppings you might like.

1 1½

cups almond meal pastured eggs tablespoons grapeseed oil teaspoon baking soda teaspoon garlic powder tablespoons fresh rosemary chopped

Suggested toppings: 1 1 2 3 1 2
1/2

cup organic marinara sauce (sugar-free) pound Italian chicken sausage, nitrate-free crookneck yellow summer squash, diced green onions chopped teaspoon dried oregano small tomatoes, diced cup roasted peppers, diced handful of torn basil leaves
(optional: add dairy-free cheese)

Eating for Wellness

22

WHITE BEAN PURÉE
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1
1/4

SERVINGS: ABOUT 2 CUPS
PREPARATION Put beans in a colander and rinse until the water is clear (no bubbles). If using canned garbanzos, pop off the shells for easier digestion. Purée ingredients together in a blender or food processor. Serve cold or at room temperature. 

can navy beans (or garbanzo,
black beans, black-eyed peas)

2 3 1 2 1 2

cup water tablespoons chopped cilantro cloves minced garlic teaspoon cumin powder teaspoons sea salt teaspoon chili powder  tablespoons extra virgin olive oil

Eating for Wellness

23

PICO DE GALLO
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 3
1/2

SERVINGS: ABOUT 3 CUPS
PREPARATION Combine all ingredients and mix well. Keep refrigerated.

6 6
1/4 1/4 1/8

1

medium tomatoes, finely diced  cup yellow onion, finely diced tablespoons minced jalapeños  tablespoons lime juice teaspoon sea salt cup chopped fresh cilantro cup chopped Italian flat parsley tablespoon raw apple cider vinegar  optional: a dash of pink or Celtic salt 

Eating for Wellness

24

PEANUT BUTTER DIP WITH RAW VEGGIES

PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 2 2
1/8 1/4

SERVINGS: ABOUT 1/2 CUP
PREPARATION In a bowl, mix ingredients until smooth. Serve with celery, carrot sticks, and cucumber slices.

tablespoons Greek yogurt teaspoons honey teaspoon ground cinnamon cup organic peanut butter (no sugar)

Eating for Wellness

25

SUNFLOWER PATÉ
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 3 1 cups raw sunflower seeds
(soaked 8-12 hours)

SERVINGS: 8 CUPS

SOAK TIME: 8-12 HOURS

PREPARATION Soak sunflower seeds for 8-12 hours; drain. Allow seeds to sprout by leaving out on counter for 3-4 hours. Once sprouted, thoroughly rinse, drain, and remove as many of the thin inner husks that float to the top as possible. In a food processor, process the sunflower seeds, lemon juice, scallions, tahini, vinegar or tamari, onion, parsley, garlic, and cayenne until the mixture is a smooth paste.

cup freshly-squeezed lemon juice 1/2 cup chopped scallions ¼-½ cup raw tahini 1/4 cup raw apple cider vinegar or tamari sauce 2-4 slices red onion, cut into chunks 4-6 tablespoons parsley, coarsely chopped  2-3 medium cloves garlic, coarsely chopped 1/2 teaspoon cayenne pepper
(or more to taste)

Eating for Wellness

26

SALMON CAKES
PREP AND COOK TIME: 1¼ HOURS
INGREDIENTS 4 6
1/2

SERVINGS: 4 PATTIES
PREPARATION Break salmon into small pieces with fork. Place rice crackers in a zip-lock bag and, with a rolling pin, crush rice crackers into crumbs. In a large bowl, combine salmon, crackers, onion, garlic, lemon juice, salt, pepper, and coriander. Make 4 patties and refrigerate for 1 hour. In a skillet, heat oil on high heat. Fry each side for 3-4 minutes. Notes: Serve with brown rice and lemon slices.

2 1 1

ounces cooked salmon rice or gluten-free crackers onion, minced cloves garlic, minced tablespoon fresh lemon juice tablespoon grapeseed oil dash of black pepper dash of coriander 

Eating for Wellness

27

VEGGIE NORI ROLLS
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1½ 1 2 2 2 1/2 1 1/2 cups cooked short brown rice cup plus 1 teaspoon water teaspoons tamari soy sauce tablespoons rice vinegar sheets nori, roasted seedless cucumber, cut into matchsticks carrot, cut into matchsticks avocado sushi mat
(optional: pickled ginger from a jar) 

SERVINGS: 12 ROLLS

edge of the nori sheet with the edge of the mat nearest you. Using damp fingers, gently press half of rice onto the nori, leaving a 1¾-inch border on the side farthest from you. Then flip the nori sheet over so the rice side is on the plastic (and therefore the outside of the roll when you roll it). Arrange half of cucumber in even strips horizontally across the nori wrap, starting 1 inch from the side nearest you. Arrange half of carrots over cucumber in the same manner. Peel avocado half and cut lengthwise into thin slices; arrange half of slices over carrots in the same manner. Beginning with the edge nearest you, lift mat up with your thumbs, holding filling in place with your fingers, and fold mat over filling so that the upper and lower edges of rice meet. Squeeze gently but firmly along the length of the roll, tugging the edge of mat furthest from you to tighten. Open mat and roll log forward to seal with nori border. Transfer roll, seam side down, to a cutting board. Make second log in the same manner. Cut each log crosswise into 6 pieces with a wet, thinbladed knife. Serve with wasabi paste, tamari soy sauce, and pickled ginger.

PREPARATION Place rice in a non-metal bowl. In a small bowl, stir together vinegar and tamari soy sauce. Pour vinegar mixture over rice, tossing gently with a large spoon to combine. Place sushi mat on a work surface with slats running crosswise. It is recommended to cover the sushi mat in plastic wrap for easier rolling and to avoid a mess. Arrange 1 sheet of nori, shiny side down, on mat, lining up a long

Eating for Wellness

28

BEANS

RED LENTIL SOUP
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS
3-4

SERVINGS: 10

cups dried red lentils
(can find in bulk section)

5 2

cups filtered water fresh lemons, juiced

3 1 1 1 3 1 1 1
2-3

1

tablespoons grapeseed oil or ghee (clarified butter) yellow onion, ¼-inch slices shallot, minced 1-inch piece of ginger root, peeled and minced cloves garlic, minced teaspoon turmeric teaspoon cumin teaspoon cinnamon teaspoons sea salt 24-ounce container of bone broth or chicken stock

PREPARATION In a stock pot, heat grapeseed oil or ghee; add onions and sauté until translucent. Add shallots, ginger, and garlic and sauté for about a minute, or until the garlic becomes slightly golden. Add all dried spices, combine, and lightly sauté for 1 minute. Finally, add bone broth, water, lentils, and sea salt. Bring to boil, then reduce heat to simmer with lid slightly ajar. Cook on low for about 20-25 minutes or until all lentils are a gentle orange color. Add lemon juice during the last few minutes of cooking. Taste and add more sea salt if needed.

Eating for Wellness

30

FIESTA BLUE CORN TACOS
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1 1
1/2

SERVINGS: 6
PREPARATION Heat blue corn taco shells as directed on the package. Mix beans with salsa. To assemble tacos, place bean and salsa mixture on the bottom, then layer with onions, tomatoes, and lettuce. Top with guacamole, more salsa, and dollop of Greek yogurt. Variation:  Use ground turkey sautéed with cumin.

1 1
1/2

5 1

package hard-shelled blue corn taco shells can black beans, rinsed and drained cup homemade or commercial salsa cup homemade or commercial guacamole tomato, diced onion, chopped leaves romaine lettuce, sliced cup plain Greek yogurt

Eating for Wellness

31

GREEN GARBANZO HUMMUS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
1/2 1/4 1/4

SERVINGS: 2-3 CUPS
PREPARATION Put all ingredients into a food processor. Mix on medium speed until blended.

2 2
1/2

bag (10 ounces) frozen green garbanzo beans, cooked cup fresh lemon juice cup + 2 tablespoons olive oil cup + 2 tablespoons tahini tablespoons chopped garlic tablespoons water tablespoon sea salt

Eating for Wellness

32

TANDOORI QUINOA BOWL
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1
1/2 1/2

SERVINGS: 2

1

cup cooked quinoa cup chickpeas cup cucumber, chopped and seeded tablespoon diced red onion

1/2

1 1 1

teaspoon garlic powder teaspoon coriander teaspoon cinnamon teaspoon cumin

Combine all ingredients and set aside. Tandoori Mix:
1/2 1/2 1/2 1/2 1/2 1/2 1/2

PREPARATION Combine tandoori mix with quinoa and enjoy.

teaspoon chopped cilantro cup plain Greek yogurt teaspoon sea salt teaspoon pepper teaspoon turmeric teaspoon paprika teaspoon ginger
Eating for Wellness

33

QUICK TURKEY CHILI WITH ADUKI BEANS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 2 cloves garlic, minced tablespoons grapeseed oil
(may substitute olive oil if you use medium or low heat)
1/2

SERVINGS: 4
PREPARATION Sauté garlic and onions in grapeseed oil. Add turkey and cook on medium heat for 5 minutes. Add all spices and sweetener and stir for a few minutes. Add adzuki beans and marinara sauce. Let mixture simmer for 5-7 minutes to allow flavors to blend. 

1 1 1½ 1 1 3 1 1

cup white onion, chopped can Eden Organic Adzuki Beans, drained and rinsed pound ground turkey
(free-range, organic)

teaspoons ground cumin teaspoon red chili flakes pinch cayenne pepper drops stevia  teaspoon ground black pepper  cup marinara sauce (without sugar)

Eating for Wellness

34

LENTIL PATÉ
PREP AND COOK TIME: 1½ HOURS
INGREDIENTS 1 1 6 1 1 1½ tablespoon grapeseed oil cup chopped onion cloves garlic, minced teaspoon sage teaspoon thyme cups cooked lentils cayenne pepper to taste

SERVINGS: 2½ CUPS
PREPARATION Heat the oil in a skillet. Add the onion and garlic and sauté slowly over low heat for about 15 minutes. Add sage and thyme and continue to sauté for about 5 minutes longer. Place the cooked lentils in a food processor or blender. Add the sautéed vegetables and cayenne pepper to the lentil mixture and purée or blend. Transfer the paté mixture to a bowl and chill for about an hour.

Eating for Wellness

35

BLACK-EYED PEAS AND BROWN RICE
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 4 1¼ 1 2 2
1/4

SERVINGS: 8
PREPARATION Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic, and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender, and most of the water has evaporatedabout 20 minutes. Add the rice, bell pepper, and pepper flakes. Simmer, stirring and tossing frequently, until heated through-about 5 minutes.

3 1 1 1

cups cooked long-grain brown rice, cold cups water onion, chopped celery stalks, chopped garlic cloves, minced teaspoon freshly ground pepper cups cooked black-eyed peas butternut squash, about 1 pound peeled, seeded, and cut into cubes red bell pepper, stemmed, seeded, and finely chopped teaspoon red pepper flakes

Eating for Wellness

36

MEXICAN-STYLE PINTO BEANS
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 1 4 3 1
1/2 1/2

SERVINGS: 4

SOAKING TIME: (BEANS) 2-4 HOURS
PREPARATION Cover beans with water and boil for 3 minutes. Remove from heat and let sit 2-4 hours. Drain and rinse beans. Place beans in a large pot with 4 cups fresh water and bring to boil. Add garlic and jalapeño and cook for 1 hour until beans are soft. Add cumin, chili powder, lime, and salt to taste.

1

cup dried pinto beans cups water cloves garlic, minced jalapeño pepper, minced teaspoon cumin teaspoon chili powder lime, juiced salt to taste

Eating for Wellness

37

YAM AND BLACK BEAN CHILI
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 2 1 1 4 2 1 1 1 3 1 1 1 1 tablespoons grapeseed oil red bell pepper, de-seeded and chopped medium red onion, diced cloves garlic, minced teaspoons sea salt large yam, peeled and cut into ½-inch cubes  lime, juiced and zested 28-ounce can fire-roasted crushed tomatoes cans black beans, drained and rinsed, or 4 cups freshly cooked tablespoon cumin tablespoon chili powder or chili blend teaspoon cocoa powder cup chopped cilantro for garnish, optional 

SERVINGS: 8-10
PREPARATION In a large pot, heat oil over medium heat and sauté garlic, onion, red pepper, and sea salt until soft (about 4-5 minutes). Add the cumin and chili powder; stir to combine. Cook for another minute. Add chopped yam and lime zest, cooking about 10 minutes more and stirring occasionally. Add the tomatoes, black beans, lime juice, and cocoa powder. Bring to a simmer, cover, and cook for 10 minutes, or until yams are soft. Top with chopped cilantro and a squeeze of lime, if desired. Serve over brown rice or with gluten-free corn bread. 

Eating for Wellness

38

QUINOA WITH GARBANZOS AND SPINACH
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2¼ 2 1 1 1 1 2 cup quinoa cups water or stock pinches of salt, divided yellow onion, diced tablespoon grapeseed oil pound spinach leaves cup garbanzo beans, cooked or rinsed canned oranges, juiced and zested 
 Heat oil in a skillet and sauté onions for 10 minutes on medium. Add spinach, garbanzo beans, and a pinch of salt. Cover and cook 3-5 minutes until spinach has wilted. Mix quinoa together with the other ingredients in a large bowl. Add orange juice and zest and stir gently. Add additional salt and pepper to taste.

SERVINGS: 6
PREPARATION Wash quinoa and toast in a dry pan for a few minutes, or until it smells nutty. Boil water or stock and add salt and quinoa. Turn heat to low and simmer covered for 20 minutes. 


Eating for Wellness

39

CHIMICHURRI QUINOA WITH ADUKI BEANS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 2¼ 1 3 2 2
1/2 1/4

SERVINGS: 2-4
PREPARATION Rinse quinoa. Bring water and salt to a boil and add quinoa. Simmer covered for 20 minutes or until grains are fluffy and water is absorbed. Make chimichurri sauce by combining vinegar, water, garlic, chili flakes, salt, pepper, and oil in a blender; pulse until well combined. In a big bowl, gently mix together quinoa, chimichurri sauce and aduki beans. Garnish with a few whole parsley leaves.

cup quinoa cups water pinch sea salt tablespoons vinegar
(red wine or apple cider)

1 1

tablespoons water cloves garlic teaspoons chili flakes cup extra virgin olive oil cup cooked aduki beans or 1 can rinsed and drained  small bunch flat leaf parsley salt and pepper to taste

Eating for Wellness

40

BEVERAGES

SOOTHING GINGER TEA
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1½ 1 1 cups pure water 3" strip of fresh ginger root, peeled teaspoon honey or coconut sugar, if desired 

SERVINGS: 1
PREPARATION Boil water and pour over fresh ginger root. Cover mug while steeping for 10 minutes. Sip and enjoy. Add 1 teaspoon of honey or coconut sugar if desired. 

Eating for Wellness

42

THE SUPER ALKALIZER
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1
1-2

SERVINGS: 2
PREPARATION Place all ingredients in a blender and blend until smooth. You may need to add small amounts of water as you blend to help the process and for desired consistency.

3
1/2

2
1/2

1 1 1 1

green apple, peeled if using a blender carrots (washed, trimmed, and chunked) stalks celery with leaves head romaine lettuce large kale leaves ripe papaya handful cilantro or parsley cucumber, peeled if using a blender handful fennel (stalk can be used, too) teaspoon greens powder (optional)

Eating for Wellness

43

IMMUNITY ELIXIR
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 2 1 1 1 1 1 1
1/2

SERVINGS: 2
PREPARATION Place all ingredients in a blender and blend until smooth. 

cups coconut water frozen banana, chunked packet (100g) frozen açai berry cup frozen blueberries teaspoon vanilla pinch sea salt scoop protein powder teaspoon coconut oil

Eating for Wellness

44

WHOLE JOURNEY BLISS JUICE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 3 3 1 1 1 2 1 kale leaves stalks celery with leaves handful parsley handful romaine lettuce inch piece fresh ginger, peeled green apples, cored and quartered (peel if using a blender) cucumber-optional
(peel if using a blender)

SERVINGS: 2
PREPARATION Place ingredients in blender and blend until smooth. You may need to add small amounts of water as you blend to help the process and for desired consistency.

Eating for Wellness

45

PLANT PROTEIN SMOOTHIE
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 1
PREPARATION Blend all ingredients in a blender until smooth and well-blended.  

2 1 1

cup almond milk, coconut milk, or water ripe avocado tablespoons hemp seeds scoop plant-based protein powder large handful kale or spinach

Eating for Wellness

46

HOMEMADE ALMOND MILK
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 4 4 1 10 tablespoons almond butter
(may use a different kind of nut butter)

SERVINGS: 4
PREPARATION Blend in a blender for 2-3 minutes.

cups pure water teaspoon vanilla drops dark-liquid stevia

Eating for Wellness

47

AVOCADO BANANA BREAKFAST SMOOTHIE
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1 1
3/4-1

SERVINGS: 2
PREPARATION Blend and enjoy!


1 1

avocado frozen banana cup almond milk (unsweetened) tablespoon maca powder scoop vanilla whey protein powder

Eating for Wellness

48

FRUIT WATER
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2
1/2 1/2

SERVINGS: 8
PREPARATION Place fruit and basil in a large glass pitcher and add water. Refrigerate for 2 hours and serve in tall glasses.  

1 1
1/4

quarts pure water (mineralized) orange, sliced grapefruit, sectioned lime, sliced lemon, sliced cup fresh basil leaves 

Eating for Wellness

49

VEGAN "EGG"NOG
PREP AND COOK TIME: 4¼ HOURS   SERVINGS: 3-4
INGREDIENTS 2
1/2

1 2 1
1/2 1/4

1 1 1

cups cashew crème (see below) cup date paste (see below) cup coconut milk tablespoons maple syrup teaspoon pure vanilla extract teaspoon nutmeg teaspoon cinnamon pinch of cloves pinch cardamom pinch sea salt

Date Paste: Soak 1 cup pitted dates in water for 1-2 hours. Blend in a blender with a small amount of coconut water or water until blended into a paste. Use ½ cup for recipe.  PREPARATION Blend all ingredients in blender until smooth. 

Cashew Crème Base: Soak 1 cup cashews for 4 hours; drain and rinse well. Place in blender with 3 cups of water and purée until very smooth. Use 2 cups of this for the recipe. 

Eating for Wellness

50

CHOCOLATE PUDDING SMOOTHIE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 1 1 1 1 5 1 avocado cup water, plus more for thinning tablespoon flax oil   tablespoon ground flaxseed meal tablespoon fresh bee pollen scoop whey protein powder scoop warrior food vegetarian protein powder  drops dark-liquid stevia tablespoon raw cacao powder

SERVINGS: 1
PREPARATION Blend together until smooth and thick.

Eating for Wellness

51

TURMERIC GINGER LEMONADE
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 4 1 cups water teaspoon turmeric powder
(or, preferably, a 3-inch strip fresh turmeric root, peeled)

SERVINGS: 4
PREPARATION Put water into a small pot and bring to a boil on the stove. Make sure that the water has come to a full boil. Add turmeric and ginger to the boiling water and reduce to simmer for 8 to 10 minutes. This will extract the beneficial compounds from the turmeric and ginger. Remove the pot from the stove. Strain the tea into a cup through a finemesh strainer to filter out the particles of turmeric and ginger. Add sweetener and lemon to taste. Refrigerate.

1

teaspoon ginger powder 
(or, preferably, a 4-inch strip fresh ginger root, peeled)

honey or dark-liquid stevia, to taste lemon slices, or the juice of a full lemon (to taste)

Eating for Wellness

52

THE BREAKFAST SMOOTHIE EVERYONE LOVES
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1 1 1 cup frozen organic berries cup unsweetened almond or coconut milk scoop protein powder (Use either egg white, whey, or
goat's whey versions.The best are sweetened with stevia and are hormone- and antibiotic-free)      

SERVINGS: 1
PREPARATION Blend and enjoy!
 If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.

1 1 1

tablespoon ground flaxseed teaspoon hemp seeds (or any other raw nut or seed) teaspoon raw organic coconut oil

Eating for Wellness

53

BREAKFASTS

CARROT CAKE PROTEIN MUFFINS
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 2¼
1/2 1/2

SERVINGS: 12
PREPARATION Preheat oven to 350 degrees. In a large bowl, add almond flour, baking soda, salt, cinnamon, nutmeg, allspice, clove, and ginger. Mix well and set aside. In a separate bowl, add melted ghee, eggs, maple syrup, and vanilla. Whisk until smooth. Pour wet ingredients into bowl with dry ingredients and mix well. Stir in shredded carrot and walnuts. Spray a muffin tin or line with muffin liners. Pour about ¼ cup of the batter into each tin until they are all evenly filled. Each tin should be about ¾ full. Bake muffins for 18-20 minutes, or until you can pull a fork out clean after testing.

2 1
1/2 1/2 1/2

3 3 3 2 1
1/2

cups almond flour teaspoon baking soda teaspoon sea salt teaspoons ground cinnamon teaspoon ground nutmeg teaspoon ground allspice teaspoon ground cloves teaspoon ground ginger tablespoons ghee (clarified butter), melted pastured eggs tablespoons grade B maple syrup tablespoons vanilla extract cup shredded carrot
(about 1 medium carrot)

cup chopped walnuts 

Eating for Wellness

55

IMMUNITY ELIXIR
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 2 1 1 1 1 1 1
1/2

SERVINGS: 2
PREPARATION Place all ingredients in a blender and blend until smooth. 

cups coconut water frozen banana, chunked packet (100g) frozen açai berry cup frozen blueberries teaspoon vanilla pinch sea salt scoop protein powder teaspoon coconut oil

Eating for Wellness

56

PLANT PROTEIN SMOOTHIE
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 1
PREPARATION Blend all ingredients in a blender until smooth and well-blended.  

2 1 1

cup almond milk, coconut milk, or water ripe avocado tablespoons hemp seeds scoop plant-based protein powder large handful kale or spinach

Eating for Wellness

57

ENERGY-BOOSTING BREAKFAST WRAP
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 12
1/2

SERVINGS: 1
PREPARATION Place all ingredients in the center of the tortilla and roll up burrito style. Enjoy! Option: In place of the eggs, use brown rice and/or black beans. 

1 1

scrambled organic eggs ripe avocado handful of greens sprouted grain or brown rice tortilla, warmed Himalayan pink salt (or sea salt of your choice) to taste 

Eating for Wellness

58

HOMEMADE ALMOND MILK
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 4 4 1 10 tablespoons almond butter
(may use a different kind of nut butter)

SERVINGS: 4
PREPARATION Blend in a blender for 2-3 minutes.

cups pure water teaspoon vanilla drops dark-liquid stevia

Eating for Wellness

59

QUINOA BREAKFAST BOWL
PREP AND COOK TIME: 25 MINUTES
INGREDIENTS 1 2
1/2 1/2

SERVINGS: 2
PREPARATION Cook 1 cup quinoa with 2 cups water in a rice cooker or pot for about 20 minutes. After quinoa is cooked, add coconut, almonds, hemp seeds, cardamom, cinnamon, maple syrup, and sea salt; mix together. Top with almond or coconut milk to your liking.

2 1 1 1 1

cup quinoa, rinsed and drained cups water  cup toasted unsweetened coconut flakes cup toasted slivered almonds, walnuts, or pecans tablespoons hemp seeds teaspoon cinnamon pinch cardamom tablespoon maple syrup dash sea salt (Himalayan pink salt or Celtic sea salt are the best) unsweetened almond milk or coconut milk, optional

Eating for Wellness

60

FARM FRESH EGG FRITTATA
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1 cup quinoa (soaked in some water
with juice from half lemon for 20 minutes, then drained and rinsed)

SERVINGS: 1

SOAK TIME: 20 MINUTES

PREPARATION Put soaked and drained quinoa and 2 cups water in medium sauce pan and bring to boil. Reduce to simmer with lid on until cooked, 10 to 15 minutes. Remove from heat and set aside to cool. In a large mixing bowl, whisk eggs and salt; set aside.  Preheat oven to 375 degrees. Prep all veggies. Cut up mushrooms. Rinse and roll Swiss chard and make oneinch julienne cuts across Swiss chard rolls. In a large sauté pan, sauté the red onion, mushrooms, and red pepper until golden; add garlic for one minute. Add Swiss chard and sauté until wilted. Allow to cool down.  Make sure quinoa and veggies are not too hot when adding to eggs. Mix all ingredients in one large bowl. Oil a 9x13 baking dish and pour all ingredients into baking dish. Add broken pieces of goat cheese to casserole. Cover with tin foil and bake for 30 minutes. Check middle and, if it is still liquid, cover casserole and bake at 400 degrees for 10 more minutes. Remove tin foil for the last 5 minutes.

2 1 1 1 1 3
1/2

1 3 6

cups water or healing bone broth dozen pastured eggs red pepper, small dice red onion, small dice bunch Swiss chard cloves garlic, minced pound maitake mushroom bunch fresh basil, chopped teaspoons sea salt ounces goat cheese, crumbled

Eating for Wellness

61

BANANA BREAD FRENCH TOAST
PREP AND COOK TIME: 1¼ HOURS   SERVINGS: MAKES 8 SLICES 
INGREDIENTS Banana bread: 3 1½ 1 2 2 1 1 1 1
1/2

PREPARATION Banana Bread: Preheat oven to 375 degrees. Place cashews in a food processor and grind down. Once the cashews are a fine meal, drizzle in walnut oil while the processor is running to create a cashew butter. Peel bananas; roughly break them up and add to food processor. Combine mixture for about a minute or until the mixture resembles a soupy paste.
 In a large bowl, whisk eggs. Add cashew/banana mixture along with remaining above ingredients. Mix to combine until it resembles a batter. Grease a glass loaf pan with coconut oil. Pour batter into greased loaf pan and bake for 25-30 minutes or until bread is cooked through, and the top is somewhat crispy. Allow bread to cool for about 10 minutes. French Toast: Whisk first four ingredients together in a shallow bowl. Heat a skillet or griddle with coconut oil. Cut banana bread into ½-1-inch slices; dip into egg mixture, making sure both sides are coated. Cook on medium-high heat for 2-3 minutes per side. Top French toast with sliced bananas, honey, and/or a touch of cinnamon.

1

ripe medium bananas  cups roasted unsalted cashews cup almond meal/flour tablespoons walnut oil eggs, whisked tablespoon raw honey teaspoon baking soda teaspoon baking powder teaspoon vanilla extract teaspoon cinnamon pinch salt

French toast: 2
1/3

1
1/4

1-2

eggs cup canned coconut milk teaspoon vanilla extract teaspoon cinnamon tablespoons coconut oil

Eating for Wellness

62

AVOCADO BANANA BREAKFAST SMOOTHIE
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1 1
3/4-1

SERVINGS: 2
PREPARATION Blend and enjoy!


1 1

avocado frozen banana cup almond milk (unsweetened) tablespoon maca powder scoop vanilla whey protein powder

Eating for Wellness

63

BROWN RICE PANCAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS
1/2

SERVINGS: MAKES TWO SMALL PANCAKES
PREPARATION Combine all ingredients, except blueberries and coconut oil, in blender. Add coconut oil to skillet set at medium-low heat. Spoon mixture onto skillet. Press blueberries into patties if desired. Brown on both sides.

1 1 1

cup cooked brown rice tablespoon hemp protein powder tablespoon flaxseed meal egg white (or 1/8 cup of apple sauce
of mashed banana if you are allergic to eggs)

1/8-1/4

15 1

cup unsweetened almond milk drops of dark-liquid stevia pinch of cinnamon coconut oil  fresh blueberries (optional)

Eating for Wellness

64

LOW-CARB LEMON POPPYSEED MUFFINS

PREP AND COOK TIME: 15 MINUTES
INGREDIENTS
1/4 1/4

SERVINGS: 1
PREPARATION Preheat oven to 350 degrees. In a medium bowl, combine coconut flour, salt, and baking soda. In a large bowl, blend together eggs, xylitol, water, oil, and lemon zest. Blend dry ingredients into wet. Fold in poppy seeds. Spoon batter into greased muffin cup. Bake for 8-10 minutes.

3
1/4

1
1/4

1 1

cup coconut flour teaspoon baking soda eggs cup xylitol tablespoon water cup grapeseed oil tablespoon lemon zest tablespoon poppy seeds

Eating for Wellness

65

COCONUT MACADAMIA PORRIDGE

PREP AND COOK TIME: 3 HOURS PLUS REFRIGERATION
INGREDIENTS 4
1/2 1/2 1/2

SERVINGS: 4

PREPARATION Blend well; refrigerate. Serve cool.

1
1/2-1 1/2

young coconuts, pulped  cup macadamia nuts, soaked for 2 hours and then drained vanilla bean teaspoon mesquite meal pinch sea salt cup coconut water or water  teaspoon dark-liquid stevia, if using as a dessert

Eating for Wellness

66

ZUCCHINI PANCAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/4 1/4 1/8

SERVINGS: MAKES 4 MEDIUM PANCAKES
PREPARATION Mix all ingredients well. Heat oil in frying pan over medium-low heat. Drop spoonfuls of batter in pan. Flatten lightly with back of spoon to about ½-¾inch thickness. Brown on each side. Remove to paper towel.

cups zucchini, finely grated  egg teaspoon all natural seasoning
(without MSG)

1
1/4 1/4 1/4

1 4

teaspoon sea salt teaspoon fresh ground pepper dash paprika cup quinoa flour cup almond flour cup brown rice flour dash red pepper flakes tablespoons grapeseed oil or 3 tablespoons butter

Eating for Wellness

67

CHOCOLATE PUDDING SMOOTHIE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 1 1 1 1 5 1 avocado cup water, plus more for thinning tablespoon flax oil   tablespoon ground flaxseed meal tablespoon fresh bee pollen scoop whey protein powder scoop warrior food vegetarian protein powder  drops dark-liquid stevia tablespoon raw cacao powder

SERVINGS: 1
PREPARATION Blend together until smooth and thick.

Eating for Wellness

68

THE BREAKFAST SMOOTHIE EVERYONE LOVES
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1 1 1 cup frozen organic berries cup unsweetened almond or coconut milk scoop protein powder (Use either egg white, whey, or
goat's whey versions.The best are sweetened with stevia and are hormone- and antibiotic-free)      

SERVINGS: 1
PREPARATION Blend and enjoy!
 If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.

1 1 1

tablespoon ground flaxseed teaspoon hemp seeds (or any other raw nut or seed) teaspoon raw organic coconut oil

Eating for Wellness

69

TROPICAL BREEZE
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS
1/2

SERVINGS: 2-4
PREPARATION Place all ingredients into a bowl, mix, and serve. Notes: This is the simplest and most refreshing dessert to enjoy in warm weather. Depending on the sweetness of the pineapple, you may want to add a little honey.

1 1
1/4

pineapple, cut into bite-sized chunks cup mango, cut into bite-sized chunks cup plain 2% Greek yogurt cup dried coconut flakes

Eating for Wellness

70

SCRAMBLED EGGS AND GREENS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 1 1 1 1 1 pastured eggs  tablespoon grapeseed oil leek, chopped into small pieces (use
only the white part)

SERVINGS: 2
PREPARATION Beat the eggs in a small bowl and set aside. Heat the oil in a frying pan. Sauté leek for 3 minutes. Add garlic and sauté for one minute. Add carrots, cover, and cook 5 minutes on low heat until carrots are softened. Remove vegetables and put on a plate. Add a little oil to the pan if it's dry. Add the eggs and cook over medium heat for 3 minutes until eggs are mostly cooked. Add greens and other vegetables back into pan. Stir all ingredients together until eggs are completely cooked. Add salt and pepper to taste and serve.

clove garlic, minced carrot, diced cup chopped spinach, dandelion, watercress, or chard

Eating for Wellness

71

SALMON AVOCADO OMELET

PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/2

SERVINGS: 1
PREPARATION Beat eggs in a small bowl. Heat oil in a frying pan. Add onion and sauté for 5 minutes. Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are mostly cooked. Distribute salmon, cheese (if desired), and avocado evenly across the eggs. Use a spatula to fold the omelet in half and cook 30 seconds more on each side.

3
1/4 1/8

pastured eggs tablespoon ghee (clarified butter) or organic butter small onion, thinly sliced ounces cooked salmon or smoked salmon avocado, diced cup raw cheese, optional salt and pepper to taste

Eating for Wellness

72

OATMEAL PANCAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 2 1 2
1/4

SERVINGS: 6-8 PANCAKES
PREPARATION Place all ingredients, except oil, in a blender and blend until smooth. Let stand a few minutes until batter thickens. If batter is too thick to pour easily, add some water. Heat oil in frying pan or skillet. Using a ¼ cup measure, pour batter onto pan and cook for 2-3 minutes on each side. Suggestion: Add chopped walnuts to the pancake batter.

1 2

cups rolled oats cups water banana tablespoons maple syrup teaspoon sea salt teaspoon vanilla extract teaspoons melted coconut oil

Eating for Wellness

73

MUESLI
PREP AND COOK TIME: 5 MINUTES *
INGREDIENTS 1 2 5-6
1/2

SERVINGS: 2
PREPARATION

cup rolled oats cups almond or hemp milk dates, pitted and chopped cup sunflower seeds

* Soak all ingredients overnight covered and it will be done by the morning without cooking!
Suggestions: Add shredded coconut, raisins, or brown rice syrup before eating.

Eating for Wellness

74

SAUSAGE AND KALE

PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2
1/2

SERVINGS: 2
PREPARATION Heat oil in frying pan. Sauté onions for 5 minutes. Add sausage and kale. Cook for 5 minutes or until sausage is hot and kale becomes soft. Remove from heat, sprinkle with balsamic vinegar, and serve. Note: For vegetarians, substitute tempeh (a soy food) for sausage.

2
1/2

1

teaspoons ghee or organic butter small yellow onion, sliced into thin half moons  precooked chicken sausages, sliced into ½-inch rounds bunch kale, de-stemmed and chopped into small pieces tablespoon balsamic vinegar

Eating for Wellness

75

MORNING KASHA
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 2 2 1 1 cup cooked kasha (buckwheat) tablespoons almond or cashew butter tablespoons water (use more if
needed)

SERVINGS: 1
PREPARATION Place kasha in a steamer over boiling water. Steam until warm. In a separate bowl, use a fork to blend nut butter with 2 tablespoons of water until creamy like a sauce. If needed, add a bit more water. Mixture should not be too runny. Pour nut butter sauce over kasha and mix well. Sprinkle with cinnamon and vanilla and drizzle with maple syrup.

teaspoon cinnamon teaspoon alcohol-free vanilla extract  maple syrup

Eating for Wellness

76

EGG AND PESTO ON SPROUTED-GRILLED TOAST
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 4 4 slices of sprouted-grain bread large organic free-range eggs grapeseed oil or ghee, as needed prepared pesto (make sure it's made
with olive oil) 

SERVINGS: 2-4
PREPARATION Lightly toast then grill the bread in a large skillet with enough oil to coat both sides of the toast. Grill until sizzling and golden. In the meantime and in a separate skillet, fry the eggs to your liking. Season with sea salt and fresh ground pepper. Spread a generous amount of pesto on each grilled toast. Top with an egg and sprinkle with parmesan.

sea salt and fresh ground pepper shredded parmesan, as needed (may
substitute nutritional yeast flakes)

Eating for Wellness

77

EASY HOMEMADE GLUTEN-FREE GRANOLA
PREP AND COOK TIME: 20-30 MINUTES
INGREDIENTS 2
1/2 1/2 1/4 1/4 1/4

SERVINGS: 3 CUPS
PREPARATION Blend and enjoy!
 If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.

cups gluten-free rolled oats cup slivered almonds cup dried shredded coconut cup crystallized ginger cup coconut oil cup maple syrup

Eating for Wellness

78

BREAKFAST CASSEROLE
PREP AND COOK TIME: 55 MINUTES *
INGREDIENTS 1 6 2 5 1 1 tablespoon grapeseed oil slices of sprouted grain or whole grain bread cups washed spinach (tightly packed) eggs, well-beaten  cup full-fat Greek yogurt teaspoon salt

SERVINGS: 10
PREPARATION * Prepare the night before: Melt the oil in a 9x13 inch baking dish. Tear bread into pieces and toss with melted oil. Sprinkle spinach over bread. In a large bowl beat the eggs and combine with yogurt and salt. Pour mixture over bread and spinach. Cover and place in fridge overnight. * In the morning: Preheat oven to 350 degrees. Uncover the casserole and place in oven for 45 minutes. Cut and serve.

Eating for Wellness

79

BLUE CHIP FRITTATA
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS
2-3

SERVINGS: 2
PREPARATION Preheat oven to 375 degrees. Lightly oil an ovenproof, 8-inch omelet pan. Layer the blue corn chips onto the bottom of the prepared pan. Top the chips with tomatoes and roasted red peppers. Sprinkle with crumbled cheese. Whisk the eggs with the yogurt and herbs until fluffy and pour the mixture over the chips. Season with sea salt and fresh pepper. Bake in oven for about 20 to 25 minutes, or until the eggs are set and the frittata is golden.

4
1/3

ounces crumbled feta, goat, or vegan cheese  large organic free-range eggs cup Greek-style, plain yogurt organic blue corn chips (enough
for one layer in an ovenproof omelet pan)

a few organic grape or cherry tomatoes, halved a spoonful of chopped, roasted, red peppers fresh chopped basil, parsley, or cilantro sea salt and fresh ground pepper

Eating for Wellness

80

DESSERTS

CARROT CAKE PROTEIN MUFFINS
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 2¼
1/2 1/2

SERVINGS: 12
PREPARATION Preheat oven to 350 degrees. In a large bowl, add almond flour, baking soda, salt, cinnamon, nutmeg, allspice, clove, and ginger. Mix well and set aside. In a separate bowl, add melted ghee, eggs, maple syrup, and vanilla. Whisk until smooth. Pour wet ingredients into bowl with dry ingredients and mix well. Stir in shredded carrot and walnuts. Spray a muffin tin or line with muffin liners. Pour about ¼ cup of the batter into each tin until they are all evenly filled. Each tin should be about ¾ full. Bake muffins for 18-20 minutes, or until you can pull a fork out clean after testing.

2 1
1/2 1/2 1/2

3 3 3 2 1
1/2

cups almond flour teaspoon baking soda teaspoon sea salt teaspoons ground cinnamon teaspoon ground nutmeg teaspoon ground allspice teaspoon ground cloves teaspoon ground ginger tablespoons ghee (clarified butter), melted pastured eggs tablespoons grade B maple syrup tablespoons vanilla extract cup shredded carrot
(about 1 medium carrot)

cup chopped walnuts 

Eating for Wellness

82

RAW CACAO FUDGE
PREP AND COOK TIME: 3 HOURS
INGREDIENTS 2
1/4 1/2

SERVINGS: 5 DOZEN 1 INCH SQUARES
PREPARATION Combine all ingredients in large bowl and mix well. Line a square pan with parchment paper; spoon in the fudge mixture. Cover with parchment paper and press down evenly to flatten. Put in freezer for about an hour. Remove fudge from pan and cut into squares. Put squares into a storage container, placing parchment paper between layers if needed. Return to freezer. Fudge will harden in 1-2 hours. Keep stored in freezer. The fudge is eaten frozen.

cups roasted organic almond butter
(creamy not raw)

1 2 1

cup raw cacao powder cup organic maple syrup, grade B  heaping tablespoon coconut butter teaspoons vanilla extract teaspoon coarse sea salt

Eating for Wellness

83

FLOURLESS CHOCOLATE BROWNIES
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 3
1/3 1/4 1/8

SERVINGS: 16 - 2-INCH BROWNIES
PREPARATION Preheat oven to 350 degrees. Butter an 8-inch baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla extract, and sugar in the bowl of a food processor and blend until smooth. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes or until just set in the center. Cool before cutting into squares.

(15-ounce) can no-salt-added black

2
1/2 1/2 1/2

beans, drained and rinsed large organic eggs cup melted organic butter, more for the baking dish cup cocoa powder or raw cacao powder teaspoon salt teaspoons gluten-free vanilla extract cup plus 2 tablespoons coconut sugar cup gluten-free semi-sweet chocolate chips cup finely chopped walnuts

Eating for Wellness

84

CHOCOLATE AÇAI SAUCE
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2
1/4

SERVINGS: MAKES APPROXIMATELY ¾ CUP
PREPARATION In a double boiler,* fill the bottom pan with water, a quarter of the way, and bring to a boil. Melt chocolate in the top pan over the boiling water. After the chocolate has melted, turn off heat and remove top pan from bottom pan. Add coconut sugar and cacao powder to the chocolate. Whisk until well mixed. Add açai pack, mix together, and serve. *If you don't have a double boiler, you can fill a medium saucepan with water, a quarter of the way, and heat to boiling. Set a stainless steel bowl on top of boiling water. 

2 1

ounces organic, semi-sweet chocolate chips cup coconut sugar tablespoons cacao powder pack (100 g) frozen unsweetened açai purée, thawed

Eating for Wellness

85

COCONUT PANNA COTTA WITH MANGO LIME COULIS
PREP AND COOK TIME: 2½ HOURS
INGREDIENTS 1 1 1 5 1 1 1 14-ounce can coconut milk tablespoon agar flakes (not powder) 6-inch vanilla bean pod tablespoons honey, divided cup plain, Greek, low-fat yogurt lime, zested and juiced  ripe mango (8 ounces), peeled and cubed pinch of sea salt  papaya slices or fresh fruit of choice for garnish coconut oil cooking spray 

SERVINGS: 8
PREPARATION Lightly and completely oil glass pie plate with coconut oil cooking spray. Whisk coconut milk into a small saucepan with agar flakes. Let rest for 10 minutes. Split vanilla bean lengthwise and scrape seeds into coconut milk; add vanilla pod, too. Bring to a full boil. Reduce heat and simmer, whisking constantly, until agar is mostly dissolved, about 10 minutes. Remove from heat and strain into a bowl, using a fine-mesh strainer and pressing upon the solids lightly. Discard solids. Whisk 4 tablespoons honey into strained coconut milk. Add yogurt and generous pinch of salt; whisk until smooth. Pour into prepared plate and chill, covered, at least 1½ hours. In a blender, combine remaining 1 tablespoon honey, mango, lime zest, and juice; purée until smooth. Spoon 2 tablespoons of the mango-lime coulis (sauce) over each serving. Garnish with papaya slices or fruit of your choice; serve with remaining coulis on the side. 

Eating for Wellness

86

GLUTEN-FREE STRAWBERRY RHUBARB CRUMBLE
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2
1/4 1/8

SERVINGS: 6-9
PREPARATION Preheat the oven to 350 degrees. Place all filling ingredients in a large bowl and stir well. Spoon the filling into individual ramekins or into an 8x8 inch baking dish.  For the topping, combine the flour, granola, and sugar. Add butter, vanilla, and salt to the dry ingredients; mix with a fork until the mixture looks dry and crumbly. Add 1 tablespoon of water and mix until the mixture starts to come together and looks crumbly. If the mixture still seems dry, add 1 more tablespoon of water. Crumble the topping over the filling.  Bake in preheated oven until the filling is hot and bubbly all the way through, and the topping looks crispy and light brown (about 25 to 30 minutes).

Filling: 16-ounce package of fresh, organic strawberries, stemmed and quartered large stalks organic rhubarb, cut into 1/2-inch cubes cup coconut palm sugar  cup arrowroot powder
(used in lieu of cornstarch)

1 1

organic tangelo, zested and juiced tablespoon balsamic vinegar Topping: cup rice flour cup gluten-free, organic granola cup coconut palm sugar teaspoon vanilla extract pinch sea salt  tablespoons water  tablespoons organic, unsalted butter, cut into pea-sized pieces 

5/8 1/4 1/2

1 1 1-2 5

Eating for Wellness

87

BANANA BREAD FRENCH TOAST
PREP AND COOK TIME: 1¼ HOURS   SERVINGS: MAKES 8 SLICES 
INGREDIENTS Banana bread: 3 1½ 1 2 2 1 1 1 1
1/2

PREPARATION Banana Bread: Preheat oven to 375 degrees. Place cashews in a food processor and grind down. Once the cashews are a fine meal, drizzle in walnut oil while the processor is running to create a cashew butter. Peel bananas; roughly break them up and add to food processor. Combine mixture for about a minute or until the mixture resembles a soupy paste.
 In a large bowl, whisk eggs. Add cashew/banana mixture along with remaining above ingredients. Mix to combine until it resembles a batter. Grease a glass loaf pan with coconut oil. Pour batter into greased loaf pan and bake for 25-30 minutes or until bread is cooked through, and the top is somewhat crispy. Allow bread to cool for about 10 minutes. French Toast: Whisk first four ingredients together in a shallow bowl. Heat a skillet or griddle with coconut oil. Cut banana bread into ½-1-inch slices; dip into egg mixture, making sure both sides are coated. Cook on medium-high heat for 2-3 minutes per side. Top French toast with sliced bananas, honey, and/or a touch of cinnamon.

1

ripe medium bananas  cups roasted unsalted cashews cup almond meal/flour tablespoons walnut oil eggs, whisked tablespoon raw honey teaspoon baking soda teaspoon baking powder teaspoon vanilla extract teaspoon cinnamon pinch salt

French toast: 2
1/3

1
1/4

1-2

eggs cup canned coconut milk teaspoon vanilla extract teaspoon cinnamon tablespoons coconut oil

Eating for Wellness

88

ENERGY BLISS BARS
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS
1/4 1/4 1/2 1/2 1/2

SERVINGS: ABOUT 5 DOZEN 1-INCH SQUARES  
PREPARATION Place sesame seeds, sunflower seeds, raisins, and figs into a food processor. Chop until everything is ground together. Add nut or seed butter and mix until combined. Roll mixture into balls or press into 8-inch square cake pan and cut into 1-inch squares. Keep refrigerated. 
 Variation: add ½ cup of unsweetened coconut and a splash of coconut or almond milk, if necessary, to help hold balls together. You can also add superfoods such as maqui powder, cacao powder, spirulina, maca, or açai powder.

cup sesame seeds cup sunflower seeds cup raisins cup dried figs or dates cup almond butter
(or other nut or seed butter) 

Eating for Wellness

89

BANANA OATMEAL CHOCOLATE CHIP COOKIES
PREP AND COOK TIME: 30-45 MINUTES
INGREDIENTS 3 1
1/4

SERVINGS: ABOUT 3 DOZEN COOKIES
PREPARATION Preheat oven to 350 degrees with baking rack placed in the top third of the oven. In a large bowl, combine the bananas, vanilla extract, and coconut oil. Set aside. In another bowl, whisk together the oats, almond meal, shredded coconut, cinnamon, salt, and baking powder. Combine the dry ingredients with the wet ingredients and stir until combined. Fold in the chocolate chunks/chips.
 
 The dough will be a bit looser than standard cookie dough. Drop dollops of the dough, each about 2 teaspoons in size and an inch apart, onto a parchmentlined baking sheet. Bake for 12-14 minutes.  *You can use unsweetened carob, grain-sweetened chocolate chips, or chunks from two-thirds of a bar of 70% cacao dark chocolate.
Eating for Wellness

large, ripe bananas, well-mashed
(about 1½ cups)

2
2/3 1/2 1/2 1/2

1 6

teaspoon vanilla extract cup coconut oil, warmed to liquefy cups rolled oats cup almond meal cup coconut, finely shredded and unsweetened teaspoon cinnamon teaspoon fine grain sea salt teaspoon baking powder ounces chocolate chips or dark chocolate bar chopped*

90

NUTTY OAT CHEWS
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 12-18
PREPARATION In food processor, blend pecan flour, cashew flour, drained dates, nut butter, and maple syrup. Slowly, mix in the rolled oats by hand. If mixture is too thick to mold into balls, add a few tablespoons of water. Continue to mix until soft and malleable. Roll into 1" size balls. Roll the balls into any topping of preference, such as flax seeds, unsweetened shredded coconut, or cacao powder. 

10 3
2-3 1/2

cup pecans (food processed into flour) cup cashews (food processed into flour) medjool dates (de-pit and soak in
hot water or 10 minutes)

tablespoons almond or peanut butter tablespoons maple syrup cup gluten-free rolled oats

Eating for Wellness

91

DAIRY-FREE CASHEW WHIPPED CREAM

PREP AND COOK TIME: 20 MINUTES
INGREDIENTS
3/4 3/4 1/4

SERVINGS: 3/4 CUP

CHILL TIME: 2 HOURS

PREPARATION In a small saucepan, sprinkle agar agar powder over ½ cup non-dairy milk. Bring to a boil, whisking until powder is totally dissolved, about 5 minutes. Add to blender with cashews, remaining ¼ cup non-dairy milk, vanilla, and salt. Add water as needed to get things flowing. Once the mixture is smooth, add stevia powder to taste. Chill in refrigerator for about 2 hours; mixture will firm up.

1 1 1 1

cup raw cashews cup coconut milk or other non-dairy milk, divided teaspoon agar agar powder pinch salt pinch stevia powder or more to taste tablespoon water pinch vanilla powder or ¼ teaspoon  vanilla extract

Eating for Wellness

92

VEGAN "EGG"NOG
PREP AND COOK TIME: 4¼ HOURS   SERVINGS: 3-4
INGREDIENTS 2
1/2

1 2 1
1/2 1/4

1 1 1

cups cashew crème (see below) cup date paste (see below) cup coconut milk tablespoons maple syrup teaspoon pure vanilla extract teaspoon nutmeg teaspoon cinnamon pinch of cloves pinch cardamom pinch sea salt

Date Paste: Soak 1 cup pitted dates in water for 1-2 hours. Blend in a blender with a small amount of coconut water or water until blended into a paste. Use ½ cup for recipe.  PREPARATION Blend all ingredients in blender until smooth. 

Cashew Crème Base: Soak 1 cup cashews for 4 hours; drain and rinse well. Place in blender with 3 cups of water and purée until very smooth. Use 2 cups of this for the recipe. 

Eating for Wellness

93

GLUTEN-FREE CHOCOLATE GINGERBREAD
PREP AND COOK TIME: 1½ HOURS
INGREDIENTS 1
3/4 1/2 3/4 1/3

SERVINGS: 1 LOAF PAN
PREPARATION Preheat oven to 350 degrees. Line a 9-inch ceramic or glass loaf pan with a piece of parchment paper that rises up the long sides of the pan. In a mixing bowl, whisk together the dry ingredients (from brown rice flour through nutmeg). Add in the eggs, molasses, coconut oil, almond milk, and vanilla extract and beat well until the batter is smooth. Scoop the gingerbread batter into the prepared loaf pan and bake in the center of the oven for roughly an hour. The top will crack a bit. A cake tester inserted into the center should emerge clean. 
 
 Allow the loaf to cool in the pan until it is cool

2
3/4

1 2 1
3/4 1/2

2
1/2 1/4

4 2

cup brown rice flour or sorghum flour cup almond meal cup cornstarch or potato starch- not potato flour cup coconut sugar cup unsweetened cocoa powder teaspoons baking powder teaspoon baking soda teaspoon xanthan gum teaspoons ground ginger teaspoon ground cinnamon teaspoon fine sea salt teaspoon nutmeg or cardamom large, organic, free-range eggs,beaten cup unsulphured molasses cup organic coconut oil tablespoons almond or coconut milk teaspoons vanilla extract

Eating for Wellness

94

GLUTEN-FREE BAKING MIX
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 4 4 2 2 cups brown rice flour   cups tapioca flour cups potato starch (not potato flour) cups arrowroot powder

SERVINGS: 12 CUPS
PREPARATION Blend and enjoy!
 If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.

Eating for Wellness

95

CHOCOLATE TRUFFLES
PREP AND COOK TIME: 1 HOUR
INGREDIENTS
1/2 1/2 1/2

SERVINGS: 12
PREPARATION In a food processor fitted with the S-blade, process cashews, melted cacao butter, and agave until smooth. Add cacao powder, vanilla, and salt and process until well mixed and smooth. Chill in freezer for 20-40 minutes. The more chilled the mixture is, the easier it will be to roll into truffles. Once chilled, shape portions of the mixture into balls with your hands. Roll the truffle into your choice of shredded coconut, raw cacao nibs, or raw cacao powder. Try adding mint extract to some of the mixture, too. Store in refrigerator.

1 2

cup raw cacao butter, melted cup raw cashews cup raw agave nectar cup raw cacao powder  teaspoons vanilla extract (alcohol-free) or ½ vanilla bean seed pinch pink salt shredded coconut, raw cacao nibs, raw cacao powder (optional) 

Eating for Wellness

96

RAW AND DAIRY-FREE CHOCOLATE MOUSSE
PREP AND COOK TIME: 30 MINUTES INCLUDING SOAK TIME
INGREDIENTS
3/4

SERVINGS: 6-8

PREPARATION In a food processor or blender, combine all ingredients and blend/process until smooth. Refrigerate and enjoy! 

2 1
3/4 1/2

cup dates, soaked until very soft and de-pitted avocados cup unsweetened almond milk cup raw cacao powder cup organic maple syrup

Eating for Wellness

97

CASHEW CAKE-BATTER PUDDING
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1 1 1 3 heaping cup raw cashews, soaked for one hour and then drained cup pure water (or unsweetened almond
milk or coconut water)

SERVINGS: 6

SOAK TIME: 1 HOUR

PREPARATION Blend all ingredients together in a food processor. Refrigerate and serve cool. For added pleasure, combine carob or chocolate chips before refrigerating or drizzle with Açai Chocolate Sauce just before serving. 

teaspoon vanilla extract or vanilla bean tablespoons coconut butter (found near
the nut butters in the baking aisle of health food stores)

1/2 1/2

teaspoon dark-liquid stevia teaspoon sea salt

Eating for Wellness

98

OATMEAL AND CAROB CHIP COOKIES

PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1½ 1
1/4 1/2 1/2

SERVINGS: MAKES 2-3 DOZEN COOKIES  
PREPARATION Preheat oven to 325 degrees. In a medium bowl, mix brown rice flour, cinnamon, and oats; set aside. In a separate large bowl, beat butter, unsweetened applesauce, and stevia until mixed well. Beat in egg, baking powder, baking soda, and vanilla. Gradually, add flour mixture into the wet ingredients until mixed well. Stir in carob bar chunks and chips. (Note: Batter will be slightly runny.) Spoon onto parchment paperlined cookie sheet and bake for 10-14 minutes. Do not over bake. Cool completely on wire rack.

1 1
1/2 1/2 1/2

1 ½-1

cups brown rice flour cup rolled oats teaspoon cinnamon teaspoon stevia cup organic butter, softened cup unsweetened apple sauce egg teaspoon baking powder teaspoon baking soda teaspoon vanilla extract carob bar, broken into small chunks cup carob chips

Eating for Wellness

99

DAIRY-FREE VANILLA CUSTARD
PREP AND COOK TIME: 1½ HOURS
INGREDIENTS 2 3 12 1
1/8

SERVINGS: 1
PREPARATION Blend and enjoy!
 If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.

cups unsweetened vanilla rice milk, almond milk, or coconut milk eggs drops stevia extract (dark liquid
if possible)

teaspoon vanilla extract teaspoon salt ground nutmeg (optional) fresh berries for garnish (optional)

Eating for Wellness

100

COCONUT MACADAMIA PORRIDGE

PREP AND COOK TIME: 3 HOURS PLUS REFRIGERATION
INGREDIENTS 4
1/2 1/2 1/2

SERVINGS: 4

PREPARATION Blend well; refrigerate. Serve cool.

1
1/2-1 1/2

young coconuts, pulped  cup macadamia nuts, soaked for 2 hours and then drained vanilla bean teaspoon mesquite meal pinch sea salt cup coconut water or water  teaspoon dark-liquid stevia, if using as a dessert

Eating for Wellness

101

CASHEW COCONUT "CREAM CHEESE" FROSTING
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 2 2 3
1/4 1/2

SERVINGS: MAKES ABOUT 1½ CUPS
PREPARATION Put xylitol in a blender and blend until it becomes powdered. If you don't blend it well enough, the frosting will taste grainy. Set aside. Process cashews in a food processor until they are powdered and starting to clump--don't go so far as to make cashew butter! Add coconut oil, lemon juice, hot water, and salt; process until smooth. Add coconut milk and blend as smoothly as possible, making sure to scrape down the sides of the food processor.
   Put cashew mixture into a bowl along with vanilla and beat (with hand mixer). Slowly add in powdered xylitol. Taste frosting as you go along for desired sweetness. The more xylitol added, the stiffer the mixture will become. Once desired consistency is achieved, refrigerate.
Eating for Wellness

1 2

cup raw cashew pieces tablespoons lemon juice tablespoons coconut oil tablespoons hot water teaspoon salt cup unsweetened, canned regular coconut milk  teaspoon vanilla extract cups xylitol

102

DAIRY-FREE MINT CHOCOLATE CHIP ICE CREAM

PREP AND COOK TIME: VARIES*
INGREDIENTS 2 2 2
1/2 1/2

SERVINGS: 1
PREPARATION Drain and rinse cashews. Blend with water until smooth.
 For the ice cream, combine all ingredients in a large bowl and place in the freezer for an hour. After an hour, place the ice cream mixture into an ice cream maker and churn until finished. Please note that this recipe is delicious freshly churned, however it freezes very hard. (Optional: add 1 teaspoon vodka, which will keep a better consistency once it is frozen). You can also add this ice cream to a blender with some almond or coconut milk to make a milkshake.

2 1
1/2

cups coconut milk cups cashew cream*  cups almond milk cup honey cup coconut nectar (sweetener) eggs teaspoon peppermint extract 12-ounce package dark chocolate chips *Cashew cream: cup of cashews, soaked in water for 2 hours         cups water

1 2

Eating for Wellness

103

FLOURLESS CHOCOLATE CAKE
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 4
1/2 3/4

SERVINGS: 8
PREPARATION Preheat oven to 375 degrees. In a double boiler,* melt chocolate with butter. When melted, add maple syrup and whisk. Remove from heat and add whisked eggs. Slowly add the eggs with the chocolate. Add cacao powder sifted through a fine-mesh strainer. Prepare an 8-inch cake pan lined with parchment paper. Pour mixture in and bake for 20-25 minutes. Cool completely and frost with icing of your choice. *If you don't have a double boiler, you can fill a medium sauce pan with water, a quarter of the way, and heat to boiling.  Set a stainless steel bowl on top of boiling water.

3
1/2

ounces of bittersweet organic chocolate cup organic cultured butter cup maple syrup large organic pastured eggs, whisked cup raw cacao powder

Eating for Wellness

104

CREAMY COCONUT RICE PUDDING
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2
1-2

SERVINGS: 4
PREPARATION Place all ingredients in a pot and bring to boil. Reduce heat and simmer, stirring occasionally. Continue cooking until raisins are plump, coconut is soft, and most of the liquid has evaporated. Taste and add more sweetener if necessary.

1 10
1/2 1/2

2

cups leftover cooked rice cups coconut water, unsweetened rice or almond milk, or water cinnamon stick or 1 teaspoon ground cinnamon cardamom pods or ½ teaspoon ground cardamom cup raisins cup shredded coconut tablespoons honey or maple syrup

Eating for Wellness

105

ROSEMARY PECAN COOKIES
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS
1-1/4

SERVINGS: 16 COOKIES
PREPARATION Preheat oven to 350 degrees. In a medium bowl, combine almond flour, salt, and baking soda. In a small bowl, whisk together oil, maple syrup, and vanilla. Mix wet ingredients into dry. Fold in rosemary and pecans.
 Line a baking sheet with parchment paper. Form dough into ½- to 1-inch balls and press onto prepared baking sheet. (If batter gets sticky, wet hands before forming cookies). Bake for 6-7 minutes until golden. Cool on baking sheet.

1
1/4 1/4

2 1 1
1/2

cups blanched almond flour pinch of sea salt teaspoon baking soda cup coconut oil, melted tablespoons grade B maple syrup teaspoon vanilla extract tablespoon minced fresh rosemary cup pecans, finely chopped

Eating for Wellness

106

CINNAMON WALNUT COOKIES
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 5 1 1½ 1 1 cup walnut halves or pieces dates, pitted and roughly chopped teaspoon grapeseed or coconut oil teaspoons vanilla extract teaspoon ground cinnamon pinch of sea salt

SERVINGS: ABOUT 12 COOKIES
PREPARATION Preheat oven to 350 degrees. Place walnuts and dates in a small food processor and pulse until coarsely ground. Pulse in oil, vanilla, cinnamon, and salt. Continue to pulse until mixture forms a ball. Line a baking sheet with parchment paper. Scoop dough, 1 tablespoon at a time, onto prepared baking sheet and form into balls with your hands; flatten slightly. Bake for 6-8 minutes until firm. Cool on baking sheet.

Eating for Wellness

107

COCONUT FLOUR LEMON CAKE
PREP AND COOK TIME: 1 HOUR
INGREDIENTS
1/4

SERVINGS: 16 2-INCH SERVINGS

6
1/2

6 1
1/2 1/2 1/2 1/2 1/2

cup coconut oil eggs cup coconut milk tablespoons xylitol (natural sweetener) teaspoon vanilla extract teaspoon lemon zest cup coconut flour teaspoon aluminum-free baking powder teaspoon salt lemon, juiced

While coconut oil is melting, whisk the eggs, coconut milk, xylitol, vanilla, and lemon zest together. In a separate bowl, combine coconut flour, baking powder, and salt. Stir the dry ingredients into the wet ingredients.
 Once pan with melted coconut oil is cooled enough to handle, carefully swirl the coconut oil around the pan, making sure to grease all sides. Pour the remainder of the coconut oil into the batter and mix until all lumps are gone. Pour the batter into the greased pan and place on the middle rack of the oven. Bake for 35-40 minutes, until browned on top and a toothpick comes out clean.
 Optional: frost with Cashew Coconut Cream "Cheese" Frosting.

PREPARATION Preheat oven to 350 degrees. Measure out coconut oil and place in an 8x8-inch pan. Place pan in oven to melt the coconut oil. Once the coconut oil is melted (probably 2 minutes or less), remove the pan from the oven and let it cool.


Eating for Wellness

108

HEMP AND DATE SNACK BALLS
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 cup raw cashews, powdered in food processor 20 +/- medjool or honey dates, pitted 2-3 tablespoons vanilla 3 tablespoons coconut butter
(found near the nut butters in the baking aisle of health food stores) cup hemp seeds (may use any other crushed nut or seed)

SERVINGS: 10-14 BALLS
PREPARATION

FREEZER TIME: 1 HOUR

Put dates, vanilla, and salt in food processor; pulse. Blend in cashew powder gradually, until there is enough to dry the mix out. Melt coconut butter with a few ounces warm water; add to mixture. Roll into balls and then roll the balls in the hemp seeds; freeze to harden. They will be ready to eat in about an hour. Eat right out of the freezer or keep refrigerated. 

1/2

1

pinch of sea salt

Eating for Wellness

109

TROPICAL BREEZE
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS
1/2

SERVINGS: 2-4
PREPARATION Place all ingredients into a bowl, mix, and serve. Notes: This is the simplest and most refreshing dessert to enjoy in warm weather. Depending on the sweetness of the pineapple, you may want to add a little honey.

1 1
1/4

pineapple, cut into bite-sized chunks cup mango, cut into bite-sized chunks cup plain 2% Greek yogurt cup dried coconut flakes

Eating for Wellness

110

NUTTY CHOCOLATE CRISPIES

PREP AND COOK TIME: 40 MINUTES
INGREDIENTS 1
1/2 1/2

SERVINGS: 16 2-INCH SQUARES
PREPARATION Heat brown rice syrup and almond butter in a medium-sized pot over low heat until creamy. Stir in the chips until they melt. Remove from the heat and stir in rice crispies. Gently press into an 8-inch square baking dish or spoon into foil cupcake cups and allow mixture to set until firm, about 30 minutes.  Cut into squares and enjoy.

3

cup brown rice syrup cup almond butter cup barley-malt-sweetened chocolate chips  cups brown rice crispies cereal 

Eating for Wellness

111

HEAVENLY MACAROONS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2½ 1/2 1/4 1/4 1/4 1
1/3-1/2

SERVINGS: 18-24 MACAROONS 
PREPARATION Line baking sheet with parchment paper or brush lightly with coconut oil. In a large bowl, combine coconut, flour, and sea salt. In a small bowl, combine the syrup, honey, almond extract, and water. Add the wet ingredients to dry ingredients and mix well. With moist hands, form mixture into balls and place on baking sheet. Bake for 20 minutes until golden on top. To bake evenly, rotate baking sheet after 10 minutes.

cups shredded coconut cup oat, spelt, or alternative pastry flour teaspoon sea salt cup brown rice syrup cup maple syrup or honey teaspoon almond extract cup water parchment paper or coconut oil for baking sheet

Eating for Wellness

112

ALMOND TORTE COOKIES

PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 1 1
1/2 1/2

SERVINGS: 18 COOKIES
PREPARATION Preheat oven to 350 degrees. Combine oats and almonds in a blender or food processor and blend until they have the consistency of flour. Add to a large bowl with spelt flour. In a small bowl, mix together the oil and maple syrup. Combine wet and dry ingredients and mix well. Shape into 1-inch balls with your hands and press flat onto a cookie sheet. Make an indentation with your thumb into the center of each cookie. Fill each cookie with a teaspoon of jam. Bake for 15 minutes. Cool and enjoy!

cup rolled oats cup almonds cup spelt or brown rice flour  cup either grapeseed oil or melted coconut oil  cup maple syrup or raw agave nectar fruit-sweetened jam of your choice

Eating for Wellness

113

SOUPS

REFRESHING CILANTRO DIP AND SAUCE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1
1/2 1/4

SERVINGS: MAKES ABOUT 1 CUP
PREPARATION Blend all ingredients together. Use as a thicker salad dressing, a dip for vegetables, or as a topping for chicken or fish after it has been cooked. 

2

bunch fresh cilantro, washed and dried, ends clipped teaspoon cumin lime, juiced cup extra virgin olive oil cup flax oil cloves garlic, minced sea salt to taste 

Eating for Wellness

115

SAVORY GOLDEN GRAVY
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 1 3 3 2 medium onion, finely diced cup vegetable stock tablespoons grapeseed oil tablespoons spelt or potato flour ounces ghee (clarified butter) sea salt to taste freshly ground pepper to taste

SERVINGS: MAKES ABOUT 2 CUPS
PREPARATION In a skillet, sauté the onion in grapeseed oil until brown. Add the ghee and lower heat. As the ghee melts, add the flour, stirring constantly to keep it from burning. After the flour browns, add vegetable stock and cook until gravy thickens.

Eating for Wellness

116

HEALTHIER RANCH DRESSING
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS
2/3

SERVINGS: ABOUT 1 CUP
PREPARATION Put the yogurt, mayonnaise, chives, garlic, vinegar, olive oil, and salt in the bowl of a food processor or blender. Add a few grinds of black pepper. Blend until smooth. Store in the fridge.

2

cup low-fat, plain yogurt tablespoons regular mayonnaise
(look for mayo made with organic eggs and extra virgin olive oil)


2 1 1 1
1/4

tablespoons minced chives small clove garlic, peeled teaspoon white wine vinegar tablespoon extra-virgin olive oil teaspoon salt black pepper to taste

Eating for Wellness

117

PESTO
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1
1/4

SERVINGS: MAKES ¾ CUP
PREPARATION Put all ingredients into food processor and blend. Serve over pasta, chicken, or fish.

1
1/4

large bunch fresh basil lemon, juiced cup parmesan reggiano, shredded  tablespoon pine nuts, toasted cup grapeseed oil sea salt to taste

Eating for Wellness

118

BASIL AIOLI
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 2
1/2

SERVINGS: MAKES ABOUT 1½ CUPS 
PREPARATION In a blender or small food processor, combine the olive oil, basil, lemon juice, garlic, and sea salt. Process until the mixture is smooth like pesto, pausing every now and then to scrape down the sides. Adjust seasonings to your liking. Put the mayo in a small bowl. Add the basil mixture to the mayo and stir well to mix. Serve with fish and chicken.

1 1 1 1

tablespoons olive oil cup packed basil leaves teaspoon lemon juice medium clove garlic, pressed pinch of sea salt cup mayonnaise
(look for mayo made with organic eggs and extra virgin olive oil)

Eating for Wellness

119

CHOCOLATE AÇAI SAUCE
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2
1/4

SERVINGS: MAKES APPROXIMATELY ¾ CUP
PREPARATION In a double boiler,* fill the bottom pan with water, a quarter of the way, and bring to a boil. Melt chocolate in the top pan over the boiling water. After the chocolate has melted, turn off heat and remove top pan from bottom pan. Add coconut sugar and cacao powder to the chocolate. Whisk until well mixed. Add açai pack, mix together, and serve. *If you don't have a double boiler, you can fill a medium saucepan with water, a quarter of the way, and heat to boiling. Set a stainless steel bowl on top of boiling water. 

2 1

ounces organic, semi-sweet chocolate chips cup coconut sugar tablespoons cacao powder pack (100 g) frozen unsweetened açai purée, thawed

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120

CAESAR DRESSING
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 2 1
1/2

SERVINGS: MAKES ABOUT 1 CUP  
PREPARATION Place all ingredients in food processor and blend until smooth. (Optional: add pure water to thin.)

2 1 2 1

teaspoon dijon mustard tablespoon apple cider vinegar tablespoons fresh lemon juice tablespoon finely-grated parmesan cheese cup extra virgin olive oil tablespoons expeller-pressed flax oil pastured egg yolk anchovy fillets   clove garlic, minced

Eating for Wellness

121

CHRISTA'S HEALTHY ITALIAN DRESSING
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS
3/4 1/2

SERVINGS: MAKES APPROXIMATELY 2¼ CUPS
PREPARATION Shake up in a salad dressing container and enjoy. Keep refrigerated due to flax oil. 

1 1 4 1
1/2

cup  flax oil cup organic extra virgin olive oil  cup raw apple cider vinegar garlic clove, crushed drops of dark-liquid stevia pinch of sea salt teaspoon sea veggie flakes
(dulse, kelp, or nori)

pinch each of basil and oregano juice of half a lemon 

Eating for Wellness

122

ASIAN NUT BUTTER SAUCE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1½
1/2

SERVINGS: MAKES APPROXIMATELY 2½ CUPS
PREPARATION Mix all sauce ingredients together. Serve with raw veggies or chicken.

2 1 1 2 1
1/2

1

cups coconut water cup raw almond butter tablespoons fresh ginger, grated tablespoon pink salt tablespoon crushed garlic  tablespoons raw apple cider vinegar tablespoon sesame oil teaspoon chili powder pinch cayenne

Eating for Wellness

123

ROASTED SALMON WITH BASIL AIOLI
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS For salmon: side of wild salmon sea salt
 For aioli: 2
1/2

SERVINGS: 6-10
PREPARATION Preheat oven to 425 degrees. Use the roast setting if your oven has one. Place the side of salmon on a parchment-lined baking sheet. Remove pin bones if necessary. Lightly salt the salmon. Bake salmon until cooked to your likeness, approximately 10-15 minutes. Cooking times vary due to the size of your fish.
    In a blender or small food processor, combine the olive oil, basil, lemon juice, garlic, and sea salt. Process until the mixture is smooth like pesto, pausing every now and then to scrape down the sides. Adjust seasonings to your liking. Put the mayo in a small bowl. Add the basil mixture to the mayo and stir well to mix. 

1 1 1 1

tablespoons olive oil cup packed basil leaves teaspoon lemon juice medium clove garlic, pressed pinch of sea salt cup mayonnaise (look for mayo
made with organic eggs and extra virgin olive oil)

Eating for Wellness

124

AVOCADO CREAM SAUCE
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 2 2
1/4 1/4

SERVINGS: MAKES APPROXIMATELY 1½ CUPS 
PREPARATION Put water in a blender. Add remaining ingredients and blend until smooth and creamy. Use as a dip or as a topping over fish.

soft avocados, peeled and pitted green onions, finely chopped teaspoon coriander powder teaspoon seaweed seasoning
(kelp, nori, dulse, etc.-found in Asian section of the health food store)

1/2 3-4

teaspoon olive oil tablespoons water

Eating for Wellness

125

GRANDMA'S PASTA SAUCE
PREP AND COOK TIME: APPROXIMATELY 1½ HOUR
INGREDIENTS 1 1
1/2

SERVINGS: MAKES ABOUT 7 CUPS

PREPARATION In a large pot, heat oil on low heat. Add crushed garlic to heated oil but do not let it brown. After a minute, add the onion and simmer for a few minutes. Add the can of peeled tomatoes and crush with a fork. Mix well with onion and garlic and cook on low for 15 minutes. Add ½ can tomato paste; stir well. Add xylitol or sugar and salt and pepper to taste. Stir in basil. 
 
 Optional: add 1 tablespoon of both dried parsley and oregano and/or 1 teaspoon red pepper chili flakes, if you like spice. Cook on low heat for 1 hour and serve. Enjoy!
 Note: If you like chunky sauce, serve as is. If you like smooth sauce, blend sauce slowly and carefully in a blender before serving.

3
1/2

3 1

large can peeled plum tomatoes  large can crushed tomatoes can tomato paste cloves garlic, crushed onion, diced tablespoons grapeseed oil teaspoon xylitol (or sugar, if you
don't want to change a 90-year-old, Italian grandma's recipe)

3

tablespoons fresh basil, chopped or 1 tablespoon dried basil  sea salt and pepper to taste

Eating for Wellness

126

TZATZIKI SAUCE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 1 Persian cucumber (peeled, seeded,
diced into ¼-inch pieces)

SERVINGS: MAKES APPROXIMATELY 2 CUPS
PREPARATION Add dill and lemon juice to yogurt and mix well. Fold in diced cucumbers. Add sea salt to taste.

bunch dill, minced small container of plain organic yogurt (6-8 ounces) lemon, juiced pinch of sea salt

Eating for Wellness

127

DULSE DRESSING
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS
1/2 2-3

SERVINGS: MAKES ABOUT 1 CUP  
PREPARATION Warm the water, add tahini, and stir until creamy. Stir or blend in umeboshi paste. Mix thoroughly. Stir in dulse and/or scallions.

1
1/2

3

cup water tablespoons tahini (sesame paste) tablespoon umeboshi paste cup dulse flakes scallions, finely chopped (optional)

Eating for Wellness

128

FISH

ITALIAN GRILLED SHRIMP SKEWERS
PREP AND COOK TIME: 3½ HOURS     SERVINGS: 4
INGREDIENTS 16 ½ 3 2 2 2 1½ 10 medium or large shrimp, peeled and deveined, tails on cup apple cider vinegar shallots, chopped or 3 green onions (white art only) finely chopped large cloves garlic, minced tablespoons extra virgin olive oil, plus extra for grill tablespoons lemon juice tablespoons oregano flakes black peppercorns, crushed PREPARATION Place shrimp in non-metal bowl. Combine remaining ingredients. Pour over shrimp. Refrigerate, covered 3 hours. Let stand at room temperature before grilling. Drain marinade from shrimp. Bring marinade to boil and reduce to 1/3 cup, about 10 minutes. Place shrimp on soaked bamboo skewers. Add presoaked wood chips (if desired) to hot coals. Brush grids with oil. Grill shrimp over hot fire 3-4 minutes each side, brushing with reduced marinade.

Eating for Wellness

130

BAKED WILD SALMON WITH LEEKS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 2 2 2 1 1 pound of wild-caught salmon teaspoons sea salt teaspoons grapeseed or coconut oil leeks, chopped (white parts only)  clove garlic, minced lemon, juiced then sliced

SERVINGS: 3-4
PREPARATION Preheat oven to 375°. Sprinkle sea salt to meat side of salmon. Add oil to a large sauté pan. Gently lay salted meat side of salmon down into hot pan. Add chopped leeks and place around salmon. Sauté until golden. Once salmon is golden, use a flexible spatula to move the salmon onto a baking sheet, skin side down. Lay leeks on meat side of salmon, top with lemon juice, and bake until salmon is cooked (about 10-15 minutes, depending upon your preference). Serve with sliced lemons. 

Eating for Wellness

131

CHRISTA'S THAI GREEN CURRY WITH SHRIMP
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 2 1
1/2

SERVINGS: 6-8
PREPARATION In a large sauté pan, heat oil over medium heat. Add zucchini, broccoli, onions, and bell peppers; cook until softened, 2-5 minutes. Add garlic and cook, stirring until fragrant, about 30 seconds. Add the curry paste, lime, and fish sauce; cook, stirring for 15 seconds. Add the coconut milk, sweetener, and clam juice and bring to a boil. Lower heat and simmer until thickened, about 3 minutes. Add the shrimp and cook until pink, about 2 minutes. Stir in half the basil; remove from heat. Season with sea salt, garnish with remaining basil, and serve with brown rice.

1 2
2-4

1 2 1 1 1½
1/4 1/4

1

tablespoons coconut oil cups diced zucchini cup cut broccoli white onion, chopped cup red bell peppers, thinly sliced  teaspoons minced garlic tablespoons Thai Green Curry paste, depending upon desired degree of heat tablespoon finely grated lime zest tablespoons Thai fish sauce  14-ounce can coconut milk cup bottled clam juice pounds shrimp, peeled and deveined cup basil teaspoon sea salt tablespoon agave nectar or xylitol steamed brown rice

Eating for Wellness

132

WILD SALMON WITH ROSEMARY AND GARLIC PASTE
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS
1/4

SERVINGS: 6
PREPARATION Preheat oven to 400 degrees. Combine chopped rosemary and the next 4 ingredients in mortar and crush with pestle or blend in mini processor until coarse paste forms. Mix in oil. Rinse the salmon, pat dry with a paper towel, and place on a baking sheet.  Rub the mixture over the top of the fish. Position rack in center of oven. Roast the salmon until an instant-read thermometer reaches 130 degrees. Place on platter and serve.

2
1/2 3/4

4 6

cup finely chopped fresh rosemary leaves garlic cloves, chopped teaspoon black peppercorns teaspoon fine sea salt or coarse kosher salt  teaspoons grapeseed oil wild-caught salmon fillets, 4-6 ounces each

Eating for Wellness

133

MAYO-FREE ALBACORE TUNA SALAD
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/2 1/2 1/4

SERVINGS: 4
PREPARATION Mix all ingredients and serve.
   Suggestion:  Before eating, add chopped walnuts, sunflower seeds, and/or chives. Serve with greens and grape tomatoes.

1 1

cans wild-caught albacore tuna in water, drained lemon, juiced cup green apple, chopped cup celery, chopped cup olive oil or flax oil  teaspoon sea salt teaspoon kelp flakes fresh ground pepper to taste

Eating for Wellness

134

ROASTED SALMON WITH BASIL AIOLI
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS For salmon: side of wild salmon sea salt
 For aioli: 2
1/2

SERVINGS: 6-10
PREPARATION Preheat oven to 425 degrees. Use the roast setting if your oven has one. Place the side of salmon on a parchment-lined baking sheet. Remove pin bones if necessary. Lightly salt the salmon. Bake salmon until cooked to your likeness, approximately 10-15 minutes. Cooking times vary due to the size of your fish.
    In a blender or small food processor, combine the olive oil, basil, lemon juice, garlic, and sea salt. Process until the mixture is smooth like pesto, pausing every now and then to scrape down the sides. Adjust seasonings to your liking. Put the mayo in a small bowl. Add the basil mixture to the mayo and stir well to mix. 

1 1 1 1

tablespoons olive oil cup packed basil leaves teaspoon lemon juice medium clove garlic, pressed pinch of sea salt cup mayonnaise (look for mayo
made with organic eggs and extra virgin olive oil)

Eating for Wellness

135

ROASTED SEA BASS WITH PEA PURÉE
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 1 1 2 1½ sea bass fillets lemon, juiced onion, finely chopped teaspoons grapeseed oil  cups frozen peas thyme sprigs small amount of boiled water  mint leaves, finely chopped kale and/or any other veggies for steaming (try fennel and carrots)

SERVINGS: 2
PREPARATION To prepare the fish, preheat the oven to 425 degrees. Put the sea bass fillets on baking parchment and sprinkle with lemon juice and sprigs of thyme. Wrap the parchment around the fish, holding in place with a metal paperclip. Place on a baking tray and bake for 7-10 minutes or until cooked through. To prepare the pea purée, heat the oil and sauté the onion until well cooked. Add the peas to the cooked onion with some boiled water and heat until the peas are cooked (just a few minutes). Add the mint; purée with a hand blender, blender, or food processor.  Steam kale and any other vegetables you've chosen. Serve the fish with the pea purée and steamed veggies. 

Eating for Wellness

136

CIOPPINO
PREP AND COOK TIME: 13∕4 HOURS
INGREDIENTS 3 1 1 3 2 4
3/4 1/2

SERVINGS: 6-8
PREPARATION Heat the oil in a very large pot over medium heat. Add the fennel, onion, shallots, and salt and sauté until the onion is translucent, about 10 minutes. Add the garlic and red pepper flakes, and sauté for 2 minutes. Stir in the tomato paste. Add tomatoes with their juices, wine, fish stock, and bay leaf. Cover and bring to a boil. Reduce the heat to medium-low. Cover and simmer until the flavors blend, about 30 minutes.
 Add the clams and mussels to the cooking liquid. Cover and cook until the clams and mussels begin to open, about 5 minutes. Add the shrimp and fish. Simmer gently until the fish and shrimp are just cooked through, and the clams are completely open. Stir gently about 5 minutes longer. Discard any clams and mussels that do not open. Season the soup, to taste, with more salt and red pepper flakes. Ladle the soup into bowls or serve over brown rice linguini.

1 1½ 5 1 1 1 1

tablespoons grapeseed oil large fennel bulb, thinly sliced onion, chopped large shallots, chopped teaspoons salt large garlic cloves, finely chopped teaspoon or more dried crushed red pepper flakes to taste cup tomato paste 28-ounce can diced tomatoes in juice cups dry white wine cups fish stock bay leaf pound manila clams, scrubbed pound mussels, scrubbed and de-bearded pound uncooked large shrimp, peeled and deveined

Eating for Wellness

137

TUNA STEAKS WITH CUCUMBER AND KALE SALSA
PREP AND COOK TIME: 25 MINUTES
INGREDIENTS 4
1/2

SERVINGS: 4
PREPARATION For the salsa, scoop out seeds of cucumber and dice the remaining cucumber. Mix cucumber with the dill and kale. Set aside. Heat a skillet over medium-high heat. Rub some oil on tuna steaks and cook for 2-3 minutes on each side. Place tuna steaks on plates and top with salsa. Keep skillet over medium-high heat and add 2 tablespoons oil, vinegar, salt, and pepper. Let sauce sizzle for a few seconds and then drizzle over the fish and salsa. Serve immediately. Notes: The time of cooking tuna will vary due to thickness and preference. Most enjoy tuna mediumrare, leaving it a bit pink in the middle. Substitute fennel for cucumber or bok choy for kale for a different twist.
Eating for Wellness

2 1 3 1

tuna steaks, 4-6 ounces each large cucumber, cut lengthwise tablespoons fresh dill, chopped cup purple kale, finely chopped tablespoons grapeseed oil, divided tablespoon red wine vinegar sea salt and black pepper

138

TIN FOIL SNAPPER
PREP AND COOK TIME: 25 MINUTES
INGREDIENTS 2 2 2 2 1 cloves garlic, very finely minced tablespoons grapeseed oil snapper fillets, 4-6 ounces each navel oranges, cross-section sliced cup loosely packed chopped dill sea salt and pepper 

SERVINGS: 2
PREPARATION Preheat oven to 350 degrees. Mix garlic, oil, salt, and pepper in a small bowl. Rub mixture over fish. Tear two 12inch pieces of tin foil. Lay a few slices of orange on each piece of tin foil and place fillets on orange slices. Sprinkle with dill and cover with remaining oranges. Fold over tin foil and close all around the edges. Bake for 15 minutes. Remove from oven and let sit for 5 minutes. 

Eating for Wellness

139

SALMON CAKES
PREP AND COOK TIME: 1¼ HOURS
INGREDIENTS 4 6
1/2

SERVINGS: 4 PATTIES
PREPARATION Break salmon into small pieces with fork. Place rice crackers in a zip-lock bag and, with a rolling pin, crush rice crackers into crumbs. In a large bowl, combine salmon, crackers, onion, garlic, lemon juice, salt, pepper, and coriander. Make 4 patties and refrigerate for 1 hour. In a skillet, heat oil on high heat. Fry each side for 3-4 minutes. Notes: Serve with brown rice and lemon slices.

2 1 1

ounces cooked salmon rice or gluten-free crackers onion, minced cloves garlic, minced tablespoon fresh lemon juice tablespoon grapeseed oil dash of black pepper dash of coriander 

Eating for Wellness

140

RED SNAPPER WITH BASIL SAUCE

PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 8 3
1/2

SERVINGS: 4
PREPARATION Steam garlic in steamer basket over boiling water for 5 minutes. Transfer garlic to a blender and add yogurt, basil, and salt; purée until smooth. Heat 1 tablespoon oil in a skillet and fry fish for 3 minutes on each side. Transfer fish to a plate. Wipe out the skillet, add 1 tablespoon oil, and heat again. Add kale and a pinch of sea salt, stirring for 2-3 minutes or until kale is limp and bright green. Layer greens on a plate and place fish on top. Spoon sauce over fish.

2 4
8-10

1

ounces Greek yogurt cloves garlic cup tightly-packed basil leaves tablespoons grapeseed oil, divided red snapper fillets, 4 ounces each kale leaves, de-stemmed and thinly sliced pinch sea salt 

Eating for Wellness

141

PAN-FRIED TILAPIA
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1½ 1 1 3 tilapia fillets (8 ounces each) tablespoons grapeseed oil teaspoon fresh sage (optional) teaspoon grated lemon peel stalks scallions, sliced sea salt and pepper to taste 

SERVINGS: 2
PREPARATION Rinse fish, pat dry with paper towel, and season with salt and pepper. In a skillet, heat oil and sage. Cook fish 2-3 minutes on each side or until fish is cooked through. Remove fish from pan. Sprinkle with lemon peel. Garnish with scallions.

Eating for Wellness

142

LIME MAHI MAHI
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 2 3 2 1 4 mahi mahi fillets, 6-8 ounces each limes, juiced tablespoons tamari soy sauce inches fresh ginger root, peeled and grated (should equal 1½ teaspoons) tablespoon grapeseed oil slices lemon or lime sea salt and pepper to taste

SERVINGS: 2
PREPARATION Rinse fish, pat dry with a paper towel, season with sea salt and pepper, and place in a shallow baking dish. Combine the lime juice, tamari soy sauce, ginger, and grapeseed oil in a small bowl and pour over fish. Turn the mahi mahi over in the marinade and let it sit in the fridge for 10-15 minutes. Preheat skillet on medium-high heat. Cook fish along with marinade for 6-7 minutes per side or until fish is firm and opaque. Garnish with slices of lemon or lime.

Eating for Wellness

143

HONEY MACADAMIA HALIBUT
PREP AND COOK TIME: 25 MINUTES
INGREDIENTS 1/4 4 1 3 cup macadamia nuts halibut fillets, 4 ounces each and 1-inch thick tablespoon coconut oil tablespoons honey salt and pepper to taste 

SERVINGS: 4
PREPARATION Chop nuts, spread on a cookie sheet, and toast in the oven or a toaster oven on 350 degrees until golden brown, about 5-7 minutes. Check every minute or two and stir or spin tray around to toast evenly. Rinse fish, pat dry with a paper towel, and sprinkle with salt and pepper. Heat oil in a skillet. Cook one side of each fillet over medium heat for 4 minutes. Flip each fillet and cook for 3 minutes on the other side. While fish is in the pan, spread a thin layer of honey on each fillet and add a layer of nuts on top. Flip over and cook for 2 minutes while adding honey and nuts to the top side. Flip again and cook 2 minutes. Halibut is cooked when the meat is no longer translucent. Remove from heat and serve.

Eating for Wellness

144

GINGER HALIBUT WITH SHREDDED DAIKON RADISH
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 2 1 1 1
1/2

SERVINGS: 4
PREPARATION Wash fish and place in a shallow baking dish. Mix tamari soy sauce, sesame oil, ginger juice, and water in a small bowl. Cover fish with marinade and refrigerate for 20-30 minutes. Heat grapeseed oil in a pan. Add fish and cook for about 7 minutes until fish is almost done. Add remaining marinade and cook until fish is completely cooked and marinade is heated. Serve with shredded daikon radish.

halibut fillets, 8 ounces each tablespoon tamari soy sauce tablespoon sesame oil teaspoon fresh ginger juice
(purchased in the Asian section)

1 1

cup water tablespoon grapeseed oil cup daikon radish, shredded

Eating for Wellness

145

BROILED GINGER SALMON
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1
1/4

SERVINGS: 2
PREPARATION Make marinade by combining oil, water, ginger, turmeric, and vinegar. Place fish in a shallow baking dish, cover with marinade, and refrigerate for 30 minutes. Preheat broiler. Take fish out of marinade and broil, skin side down, for 6-8 minutes. Baste with remaining marinade once or twice while broiling. Use any remaining marinade as a sauce and serve. Garnish with sliced scallions if desired.

2 1 1 2

tablespoon coconut or grapeseed oil cup water teaspoons freshly grated or powdered ginger teaspoon freshly grated or powdered turmeric  tablespoon umeboshi plum vinegar wild-caught salmon fillets, 4 ounces each sliced scallions for garnish

Eating for Wellness

146

SALMON AVOCADO OMELET

PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/2

SERVINGS: 1
PREPARATION Beat eggs in a small bowl. Heat oil in a frying pan. Add onion and sauté for 5 minutes. Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are mostly cooked. Distribute salmon, cheese (if desired), and avocado evenly across the eggs. Use a spatula to fold the omelet in half and cook 30 seconds more on each side.

3
1/4 1/8

pastured eggs tablespoon ghee (clarified butter) or organic butter small onion, thinly sliced ounces cooked salmon or smoked salmon avocado, diced cup raw cheese, optional salt and pepper to taste

Eating for Wellness

147

CASHEW-DUSTED COD
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 4 2 4 1 1
1/2

SERVINGS: 4
PREPARATION Preheat oven to 425 degrees. Place cod in a lightlygreased, shallow baking dish. In a small bowl, mix the Greek yogurt, chives, horseradish, lemon zest, and juice. Season mixture with sea salt and pepper. Cover cod evenly with mixture and top with cashews. Bake for 18-20 minutes, or until the fish is done, and the crust is golden and crunchy.

cod fillets, 6 ounces each tablespoons 2% Greek yogurt tablespoons chives, chopped teaspoon horseradish lemon, juiced and zested  cup cashews, very finely chopped sea salt and black pepper

Eating for Wellness

148

GRAINS

FARM FRESH EGG FRITTATA
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1 cup quinoa (soaked in some water
with juice from half lemon for 20 minutes, then drained and rinsed)

SERVINGS: 1

SOAK TIME: 20 MINUTES

PREPARATION Put soaked and drained quinoa and 2 cups water in medium sauce pan and bring to boil. Reduce to simmer with lid on until cooked, 10 to 15 minutes. Remove from heat and set aside to cool. In a large mixing bowl, whisk eggs and salt; set aside.  Preheat oven to 375 degrees. Prep all veggies. Cut up mushrooms. Rinse and roll Swiss chard and make oneinch julienne cuts across Swiss chard rolls. In a large sauté pan, sauté the red onion, mushrooms, and red pepper until golden; add garlic for one minute. Add Swiss chard and sauté until wilted. Allow to cool down.  Make sure quinoa and veggies are not too hot when adding to eggs. Mix all ingredients in one large bowl. Oil a 9x13 baking dish and pour all ingredients into baking dish. Add broken pieces of goat cheese to casserole. Cover with tin foil and bake for 30 minutes. Check middle and, if it is still liquid, cover casserole and bake at 400 degrees for 10 more minutes. Remove tin foil for the last 5 minutes.

2 1 1 1 1 3
1/2

1 3 6

cups water or healing bone broth dozen pastured eggs red pepper, small dice red onion, small dice bunch Swiss chard cloves garlic, minced pound maitake mushroom bunch fresh basil, chopped teaspoons sea salt ounces goat cheese, crumbled

Eating for Wellness

150

QUINOA TABOULI
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 1 cup quinoa (pre-soaked in water
with juice from a half lemon for 20 minutes; rinsed and drained)

SERVINGS: 4
PREPARATION In a medium sauce pan, combine presoaked quinoa and water or broth. Bring to boil and reduce down to simmer for about 20 minutes. Once quinoa is cooked, spread on a sheet pan and separate quinoa to prevent sticking together. Cool in freezer for 10 minutes then remove quinoa to a bowl. Combine remaining ingredients, except for oil and lemon juice, with quinoa. Incrementally, add oil and lemon juice depending upon your taste.

2 1
1/2

1 1
1/4

1 2
1-2 1/4

cups water or broth cup fresh Italian parsley, finely minced cup fresh mint, finely minced bunch green scallions, sliced cup cucumber, ½-inch cubes cup kalamata olives chopped tomato (if in season), chopped teaspoons sea salt lemons, juiced cup olive oil

Eating for Wellness

151

GROUND TURKEY AND POLENTA CASSEROLE
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 2 cups of polenta (coarse
cornmeal in bulk section) or

SERVINGS: 8
PREPARATION In a large pot, bring 12 cups of broth and water to a boil. Slowly add polenta, stir, and turn down to low heat. Continue to stir until thick. Add fresh herbs and sea salt. Set aside.  Preheat oven to 350 degrees.  Sauté turkey and onions in oil and cook for five minutes; add garlic. Continue to sauté until meat is golden brown. Spread the turkey mixture in the bottom of a 9x13-inch glass casserole dish. Spread marinara over the turkey, then layer the cooked polenta. Sprinkle parmesan on top along with more fresh herbs, if desired. Bake in oven for 10 minutes.

2 6 3 1 2 1½ 1 2 4 1 2

a pack of dried polenta cornmeal 24-ounce packages of bone broth cups filtered water  tablespoons oregano, minced teaspoon thyme, minced teaspoons sea salt pounds ground turkey yellow onion, chopped tablespoons grapeseed oil cloves garlic, minced small jar marinara tablespoons parmesan, grated

Eating for Wellness

152

BLACK WILD RICE
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 1 2 1⁄ 3 1 cup black wild rice (or plain wild rice) cup healing bone broth ½-inch kombu seaweed

SERVINGS: 4
PREPARATION In a saucepan, combine all ingredients. Bring to boil, reduce heat, cover with lid, and simmer for 45-50 minutes. Remove from heat and let stand covered for 10 minutes or until water is absorbed.

Eating for Wellness

153

ASIAN SESAME QUINOA
PREP AND COOK TIME: 40 MINUTES
INGREDIENTS 1½ 3 4 4 2 cups quinoa cups veggie broth or bone broth tablespoons toasted sesame oil tablespoons tamari tablespoons xylitol or raw honey kelp flakes or other sea veggie flakes, to taste sesame seeds optional: sunflower seeds or pumpkin seeds

SERVINGS: 6-8
PREPARATION Cook quinoa in broth by placing in a pot, bringing to a boil, covering, and reducing heat to simmer. Cook for 20-25 minutes, or until liquid is dissolved, and you can fluff with a fork. In a small bowl, combine oil, tamari, sweetener, and sea veggie flakes. Pour over quinoa and gently combine. Sprinkle with sesame seeds and other seeds if desired.

Eating for Wellness

154

WILD RICE STUFFED SQUASH
PREP AND COOK TIME: 1¼ HOUR
INGREDIENTS 1 3 4
3/4

SERVINGS: 4
PREPARATION Preheat the oven to 350 degrees. In a medium saucepan, combine the rice and water and bring to a boil. Cover and simmer very gently until the rice is just tender, about 20 minutes. Drain off any excess water. Set aside.   Using a large, sharp knife, slice off the top quarter (stalk end) of each squash; set aside tops. Scoop out the seeds from the center of the squashes using a small spoon. Trim the bases to make them level, if necessary. Spray the cavity of each squash with coconut oil spray, and sprinkle with salt and pepper. Place in a large ovenproof dish or roasting pan. Mix together the rice, chestnuts, onion, thyme, and parsley in a large bowl. Season lightly with salt and pepper. Spoon the rice mixture into the squashes, pressing it down, and mounding it up neatly on top. Replace tops. Bake until the flesh of the squash is tender when pierced with a small, sharp knife, about 45 minutes. Add goat cheese, if desired, as soon as you remove from oven. Top with toasted walnuts. Serve hot.

cup mixed brown basmati and wild rice cups water (or bone broth, chicken
stock, or veggie broth)

1 2 2
1/2

1/4

small acorn squashes cup cooked chestnuts (canned or vacuum-packed), roughly chopped small red onion, finely chopped tablespoons chopped fresh thyme tablespoons chopped parsley cup crumbled raw goat cheese, optional salt and pepper to taste coconut oil spray cup toasted walnuts for topping

Eating for Wellness

155

BROWN RICE COUSCOUS STUFFED PEPPERS
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 6 1 1 2 1 2 1 1 1
1/2 1/4 1/2

SERVINGS: 6
PREPARATION Preheat oven to 350 degrees. Slice tops off peppers to make lids. Scoop out membranes and seeds and discard. In large saucepan with lightly-salted boiling water, simmer peppers and pepper lids, covered, for 5 minutes. Drain. Heat oil in medium saucepan over medium heat. Add zucchini and garlic. Sauté for 2 minutes. Stir in lemon juice, cook for 1 minute, and remove from heat. Stir in couscous, chickpeas, tomato, oregano, salt, and pepper. Stir in cheese. Fill each pepper with couscous mixture. Place upright in shallow baking dish. Cover with pepper tops. Bake just until filling is heated through, about 20 minutes.

large organic bell peppers
(red, yellow, orange, or green)

tablespoon grapeseed oil  small zucchini, finely chopped cloves garlic, minced tablespoon lemon juice cups cooked brown rice couscous can (15 ounces) chickpeas, drained and rinsed ripe tomato, seeded and finely chopped teaspoon dried oregano, crumbled teaspoon sea salt teaspoon black pepper cup crumbled goat feta cheese

Eating for Wellness

156

TANDOORI QUINOA BOWL
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1
1/2 1/2

SERVINGS: 2

1

cup cooked quinoa cup chickpeas cup cucumber, chopped and seeded tablespoon diced red onion

1/2

1 1 1

teaspoon garlic powder teaspoon coriander teaspoon cinnamon teaspoon cumin

Combine all ingredients and set aside. Tandoori Mix:
1/2 1/2 1/2 1/2 1/2 1/2 1/2

PREPARATION Combine tandoori mix with quinoa and enjoy.

teaspoon chopped cilantro cup plain Greek yogurt teaspoon sea salt teaspoon pepper teaspoon turmeric teaspoon paprika teaspoon ginger
Eating for Wellness

157

CURRIED SWEET POTATO AND QUINOA PATTIES
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 3 cups sweet potato purée (about two
medium-sized sweet potatoes: diced, boiled until soft, drained, and mashed) cups cooked quinoa (1 cup dry quinoa with 2 cups of water; cook like rice for 20 minutes)

SERVINGS: 10-12 PATTIES
PREPARATION Preheat oven to 400 degrees. Mix all of the ingredients together in a large mixing bowl. If the mixture is warm, let it cool to make it more manageable. Form large patties. Place the patties on parchment paper on a baking sheet and bake for 20 minutes. Flip patties after 10 minutes to crisp them up on both sides.

2

4
1/2 1/2

1 1 1 1 1 2 1

garlic cloves, minced cup of finely chopped sweet onion cup of spelt flour tablespoon grapeseed oil or ghee teaspoon Himalayan pink salt teaspoon black pepper tablespoon paprika tablespoon ground cumin teaspoons curry powder tablespoon dried oregano

Eating for Wellness

158

GLUTEN-FREE BAKING MIX
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 4 4 2 2 cups brown rice flour   cups tapioca flour cups potato starch (not potato flour) cups arrowroot powder

SERVINGS: 12 CUPS
PREPARATION Blend and enjoy!
 If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.

Eating for Wellness

159

BLACK-EYED PEAS AND BROWN RICE
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 4 1¼ 1 2 2
1/4

SERVINGS: 8
PREPARATION Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic, and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender, and most of the water has evaporatedabout 20 minutes. Add the rice, bell pepper, and pepper flakes. Simmer, stirring and tossing frequently, until heated through-about 5 minutes.

3 1 1 1

cups cooked long-grain brown rice, cold cups water onion, chopped celery stalks, chopped garlic cloves, minced teaspoon freshly ground pepper cups cooked black-eyed peas butternut squash, about 1 pound peeled, seeded, and cut into cubes red bell pepper, stemmed, seeded, and finely chopped teaspoon red pepper flakes

Eating for Wellness

160

HEARTY WINTER GRAIN SALAD

PREP AND COOK TIME: 1 HOUR
INGREDIENTS 1 2
1/2

SERVINGS: 8-10
PREPARATION Rinse grains. Bring stock to boil; add grains and salt. Reduce heat to low and simmer covered for 45 minutes, or until grains are cooked and water is absorbed. Fluff with a fork and let sit covered for 10 minutes.  While the grains are cooking, prepare other ingredients. Sauté onion in grapeseed oil until translucent, about 7 minutes. Blanch kale. Transfer grains to a large bowl; add onion, yam, walnuts, and kale. Mix well. Add vinegar and olive oil to your taste.

1 3
1/2 1/2 1/4

2

cup wheat berries cups vegetable or chicken stock teaspoon sea salt small yellow onion, diced tablespoons grapeseed oil bunch kale, de-stemmed and chopped yam, diced and boiled cup chopped walnuts, toasted tablespoons balsamic vinegar olive oil to taste.

Eating for Wellness

161

FRIED RICE
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 1 2 1
1/2

SERVINGS: 8-10
PREPARATION Sauté onion in oil for 5 minutes. Add garlic and carrot and sauté for 4 minutes. Add scallion and ginger and sauté for about 4 more minutes. Option to add sautéed wild mushrooms. Add rice; sprinkle with water to provide extra steam and heat through. Add tamari soy sauce and toasted sesame oil. Lower heat and cook for 5 minutes, stirring occasionally. Note: You may also beat an egg together with the tamari and sesame oil. Pour this mixture into the pan and move it around quickly with fork to spread egg as it cooks.

1 4 2 1

small onion, chopped tablespoon grapeseed oil cloves garlic, minced carrot, diced bunch scallion, chopped tablespoon ginger, grated cups cooked long grain brown rice tablespoons tamari soy sauce teaspoon toasted sesame oil optional sautéed wild mushrooms

Eating for Wellness

162

CURRIED MILLET
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 2 1
1/2

SERVINGS: 4
PREPARATION Boil the stock or water in a pot. Add all ingredients and bring to a boil. Reduce heat to low and simmer for 20-25 minutes, or until all the liquid is absorbed. Fluff with a fork and serve warm.

3 1 1 1

cups stock or water cup dry roasted millet cup crushed cashews tablespoons canned organic pumpkin teaspoon curry powder teaspoon grated ginger teaspoon sea salt

Eating for Wellness

163

CREAMY MILLET AND AMARANTH
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 6
PREPARATION Wash millet well in water and drain. Put all ingredients in a pot and bring to a boil. Turn heat down and simmer until the grain is soft and ready, stirring frequently, about 20-30 minutes. Remove kombu.
   Suggestions: Add a spoon of flaxseed oil on top for a buttery flavor. Top with cooked vegetables or greens and any dressing.  Add a teaspoon of cinnamon and vanilla extract during cooking for a sweet treat. 

3½ 1 1

cup millet cup amaranth cups water (or bone broth) teaspoon sea salt 3-inch strip kombu (sea vegetable)

Eating for Wellness

164

SAVORY BROWN RICE PILAF
PREP AND COOK TIME: 40 MINUTES
INGREDIENTS 1 2 1
1/2 1/2 1/2 1/2

SERVINGS: 4
PREPARATION Rinse rice in fine mesh strainer until water runs clear. Boil water in a sauce pan. Add rice and salt. Cover and reduce heat. After 15 minutes, add walnuts, garlic powder, and turmeric powder, but do not stir. Keep cooking until all liquid is absorbed. While rice is cooking, sauté mushrooms in grapeseed oil. Remove rice from heat, add parsley and mushrooms, and fluff with fork. Cover and let sit for 3-5 minutes then serve.

1 2

cup brown rice cups water teaspoon salt cup walnut pieces cup fresh parsley, chopped teaspoon garlic powder teaspoon turmeric powder 8-ounce package maitake mushrooms,chopped   tablespoons grapeseed oil

Eating for Wellness

165

LIME QUINOA SALAD WITH MINT
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 2 2 2
2-3

SERVINGS: 4-6
PREPARATION Mix quinoa in with 2 cups fresh water, bring to boil then simmer. Cover and cook until water is absorbed, and quinoa is translucent and fluffy (about 20 minutes). Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined. Test and adjust seasonings. Cover and chill--the longer, the better. In fact, this salad tastes better the second day.

2 1 2 1

cup dry quinoa cups pure water tablespoons fruity extra virgin olive oil limes, juiced fresh mint sprigs, leaves removed and chopped tablespoons cilantro leaves or parsley, chopped handful of cherry or grape tomatoes, quartered tablespoons diced red onion or 2 chopped scallions garlic clove, minced sea salt and fresh ground pepper, to taste option to add 1/8 cup raisins and/or ½-cup sliced apple

Eating for Wellness

166

COLD SOBA NOODLE SALAD
PREP AND COOK TIME: 30 MINUTES SERVINGS: 4
INGREDIENTS 8 6 1
1/2 1/2 1/2

PREPARATION Put soba noodles into a pot of 6 cups boiling water. Cook until tender, no more than 8 minutes. Drain and rinse with cold water when finished cooking. Mix all vegetables and noodles in a large bowl. Combine ingredients for dressing in a small bowl. Pour over noodles and vegetables and mix well.

ounces buckwheat soba noodles cups water bunch sunflower sprouts or pea shoots, chopped cup chopped red radishes cup chopped celery cup chopped cucumber optional sliced leeks for garnish

Dressing:
1/2

1
1/4

2 1
1/2

cup basil, finely chopped  tablespoon toasted sesame oil cup tahini tablespoons tamari soy sauce 2-inch piece ginger, peeled and grated lemon, juiced  

Eating for Wellness

167

QUINOA WITH GARBANZOS AND SPINACH
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2¼ 2 1 1 1 1 2 cup quinoa cups water or stock pinches of salt, divided yellow onion, diced tablespoon grapeseed oil pound spinach leaves cup garbanzo beans, cooked or rinsed canned oranges, juiced and zested 
 Heat oil in a skillet and sauté onions for 10 minutes on medium. Add spinach, garbanzo beans, and a pinch of salt. Cover and cook 3-5 minutes until spinach has wilted. Mix quinoa together with the other ingredients in a large bowl. Add orange juice and zest and stir gently. Add additional salt and pepper to taste.

SERVINGS: 6
PREPARATION Wash quinoa and toast in a dry pan for a few minutes, or until it smells nutty. Boil water or stock and add salt and quinoa. Turn heat to low and simmer covered for 20 minutes. 


Eating for Wellness

168

CHIMICHURRI QUINOA WITH ADUKI BEANS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 2¼ 1 3 2 2
1/2 1/4

SERVINGS: 2-4
PREPARATION Rinse quinoa. Bring water and salt to a boil and add quinoa. Simmer covered for 20 minutes or until grains are fluffy and water is absorbed. Make chimichurri sauce by combining vinegar, water, garlic, chili flakes, salt, pepper, and oil in a blender; pulse until well combined. In a big bowl, gently mix together quinoa, chimichurri sauce and aduki beans. Garnish with a few whole parsley leaves.

cup quinoa cups water pinch sea salt tablespoons vinegar
(red wine or apple cider)

1 1

tablespoons water cloves garlic teaspoons chili flakes cup extra virgin olive oil cup cooked aduki beans or 1 can rinsed and drained  small bunch flat leaf parsley salt and pepper to taste

Eating for Wellness

169

LEAFY GREENS

THE EVERYDAY SALAD
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 4
1/2

SERVINGS: 2
PREPARATION Toss vegetables together in a salad bowl. In a separate bowl, combine oil and vinegar. Toss with salad vegetables. Divide and place on salad plates. Drizzle with lemon juice and add salt and pepper to taste.  

1
1/2

4 2

cups mixed field greens, washed cucumber, washed and sliced handful cherry tomatoes, washed organic red bell pepper, washed, cored, and chunked tablespoons extra virgin olive oil tablespoons balsamic vinegar lemon juice  sea salt and ground pepper to taste 

Eating for Wellness

171

OVEN-ROASTED KALE CHIPS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
1/8

SERVINGS: 4
PREPARATION Place a large, shallow roasting pan or sheet pan in the oven and pre-heat to 375 degrees.    Rinse kale, and dry completely. Remove stems, and cut into pieces approximately 3-inches wide. In a large bowl, use your hands to combine the kale with the next 4 ingredients. Season to taste with your choice of suggested ingredients, coating kale evenly.
   When the oven is up to temperature, carefully put the kale into the hot pan, spreading it out into one layer. It will sizzle. Roast in oven for 10 minutes and then gently stir or turn the leaves. Continue roasting another 5-7 minutes until kale is crisp and dry, but not too brown. Some may be chewy instead of crisp. Serve immediately. Everyone always wonders what to do with kale. This is a delicious and fun way to get your greens. Turning it into chips is an easy way to serve with a sandwich, as a topper on salad, or to enjoy right from the pan!

bunch kale (the curly-leaf variety
works best for this recipe)

1
1/2

cup grapeseed oil tablespoon apple cider vinegar or red wine vinegar teaspoon good quality salt ground black pepper 1-2 seasonings of your choice: nutritional yeast flakes garlic powder red chili flakes curry powder Italian herbs

Eating for Wellness

172

ENDIVE AND PEAR SALAD
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 3 1 2 1 2 1 tablespoons flax oil tablespoon extra virgin olive oil tablespoons raw apple cider vinegar firm-ripe pear  Belgian endives, about 1 pound small head chicory (curly endive), about ½ pound

SERVINGS: 2
PREPARATION In a small bowl, whisk together oil, vinegar, and salt and pepper to taste. Halve and core pear and thinly slice lengthwise. Cut endives crosswise into ½-inchwide slices and tear chicory into bite-sized pieces. In a large bowl, toss greens with pear and vinaigrette.

Eating for Wellness

173

TASTY RAW KALE SALAD

PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1
1/2 1/4

SERVINGS: 4
PREPARATION Mix half of the olive oil and salt together in a small bowl. Use the mixture to massage the leaves of the kale. This will soften it and enhance the taste. Chop or chiffonade kale and combine with red pepper and pine nuts. Add pomegranate seeds and cheese. Toss with the remaining olive oil and lemon (or use Christa's Healthy Italian Dressing) and serve. 

1 1 1 1
1/2

bunch kale, washed and de-stemmed cup extra virgin olive oil, divided cup pine nuts (option to toast) red bell pepper, thinly sliced tablespoon quality sea salt lemon, juiced pomegranate, seeded cup burrata cheese, shredded

Eating for Wellness

174

DELICIOUS GREEN CLEANSER SOUP
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 4
PREPARATION Heat a medium-sized pot with 2'' of water. When water boils, add veggies and blanch for 2 minutes. Remove to a colander to drain and transfer to a food processor. Add all other ingredients and combine well in processor.
 Note: Try adding other vegetables including cauliflower, broccoli, or asparagus.

1 1 1 1 1

bunch organic kale, chopped into 2-inch pieces medium daikon radish, chopped into 1-inch pieces tablespoon tamari teaspoon toasted sesame oil tablespoon brown rice vinegar tablespoon maple syrup tablespoon nutritional yeast flakes dulse flakes to taste sesame seeds (optional)

Eating for Wellness

175

SAUTÉED GREENS WITH PINE NUTS
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS
1/2 1/2 1/2

SERVINGS: 1
PREPARATION Toast pine nuts on a cookie sheet at 325 degrees for 5 minutes. Set aside. Wash and chop greens. Heat oil in sauté pan and add greens, sea salt, and raisins. Stir and cook for 5 minutes. Turn off heat and add pine nuts. Transfer to serving dish and enjoy.

1
1/2 1/4 1/2

bunch mustard greens bunch kale, de-stemmed bunch dandelion greens tablespoon grapeseed or coconut oil teaspoon sea salt cup pine nuts cup raisins

Eating for Wellness

176

GREEN FALL SALAD WITH GOAT CHEESE
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS
1/4

SERVINGS: 4
PREPARATION Heat medium skillet with grapeseed oil. Add shallot, salt, and pepper. Stir 30 seconds or until fragrant. Add apple juice, cider vinegar, and mustard; whisk. Simmer for 3-4 minutes or until slightly reduced. Place spinach in a large serving bowl. Pour dressing on top and toss. Divide salad evenly among 4 plates. Arrange goat cheese, pears, and walnuts on top.

3 2 1
1/2 1/4 1/2

2 1 2

cup walnuts, coarsely chopped  pears-peeled, cored, and cut into ½-inch slices teaspoons grapeseed oil shallot, minced teaspoon kosher salt teaspoon freshly ground black pepper cup apple juice teaspoons apple cider vinegar teaspoon Dijon mustard 16-ounce bag organic baby spinach ounces (about 1/2 cup) goat cheese if preferred

Eating for Wellness

177

LEMON ARUGULA SOUP
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 3 1 1-2 1 2 cups free-range chicken broth package polenta (corn meal) cups baby arugula lemon, juiced tablespoons extra virgin olive oil salt and pepper to taste 

SERVINGS: 4-6
PREPARATION Cut polenta into pieces and blend in a blender with the chicken broth. Pour into a pot and heat on medium heat for 10 minutes. Remove from heat. Stir in lemon juice and arugula. Drizzle with olive oil and add salt and pepper to taste. 

Eating for Wellness

178

TASTY RAW KALE SALAD

PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1
1/2 1/4

SERVINGS: 4
PREPARATION Mix half of the olive oil and salt together in a small bowl. Use the mixture to massage the leaves of the kale. This will soften it and enhance the taste. Chop or chiffonade kale and combine with red pepper and pine nuts. Add pomegranate seeds and cheese. Toss with the remaining olive oil and lemon (or use Christa's Healthy Italian Dressing) and serve. 

1 1 1 1
1/2

bunch kale, washed and de-stemmed cup extra virgin olive oil, divided cup pine nuts (option to toast) red bell pepper, thinly sliced tablespoon quality sea salt lemon, juiced pomegranate, seeded cup burrata cheese, shredded

Eating for Wellness

179

SCRAMBLED EGGS AND GREENS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 1 1 1 1 1 pastured eggs  tablespoon grapeseed oil leek, chopped into small pieces (use
only the white part)

SERVINGS: 2
PREPARATION Beat the eggs in a small bowl and set aside. Heat the oil in a frying pan. Sauté leek for 3 minutes. Add garlic and sauté for one minute. Add carrots, cover, and cook 5 minutes on low heat until carrots are softened. Remove vegetables and put on a plate. Add a little oil to the pan if it's dry. Add the eggs and cook over medium heat for 3 minutes until eggs are mostly cooked. Add greens and other vegetables back into pan. Stir all ingredients together until eggs are completely cooked. Add salt and pepper to taste and serve.

clove garlic, minced carrot, diced cup chopped spinach, dandelion, watercress, or chard

Eating for Wellness

180

SAUSAGE AND KALE

PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2
1/2

SERVINGS: 2
PREPARATION Heat oil in frying pan. Sauté onions for 5 minutes. Add sausage and kale. Cook for 5 minutes or until sausage is hot and kale becomes soft. Remove from heat, sprinkle with balsamic vinegar, and serve. Note: For vegetarians, substitute tempeh (a soy food) for sausage.

2
1/2

1

teaspoons ghee or organic butter small yellow onion, sliced into thin half moons  precooked chicken sausages, sliced into ½-inch rounds bunch kale, de-stemmed and chopped into small pieces tablespoon balsamic vinegar

Eating for Wellness

181

DANDELION SALAD WITH WARM HAZELNUT VINAIGRETTE

PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 2 3
1/4

SERVINGS: 6
PREPARATION Wash greens, remove stems, and chop into ¾-inch pieces. Place greens in a large mixing bowl and set aside. Heat oil in a sauté pan on medium. Add garlic and nuts, stirring constantly for 2 minutes. Stir in vinegar, salt, and pepper. Pour the hot vinaigrette over the greens and toss well.

1

large bunches dandelion greens tablespoons grapeseed oil cloves garlic, minced cup hazelnuts, coarsely chopped tablespoon balsamic vinegar sea salt and pepper to taste

Eating for Wellness

182

WATERCRESS SALAD
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1½ 2 bunch watercress, washed lemon, juiced tablespoons toasted sesame oil tablespoons umeboshi plum vinegar
 sea salt and ground pepper to taste 

SERVINGS: 2
PREPARATION Tear watercress into small pieces. Combine oil and vinegar and drizzle over greens and toss. Add salt and pepper to taste. Serve in individual salad bowls.

Eating for Wellness

183

SWISS CHARD AND TEMPEH SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 bunch rainbow Swiss chard
(washed, de-stemmed, and coarsely chopped) package tempeh (a soy food), cut

SERVINGS: 4
PREPARATION Combine chopped chard, tempeh, cabbage, carrots, and walnuts in a large bowl. Mix all dressing ingredients well. Drizzle dressing over salad; toss.

1/2

2
2-3

1

into bite-size cubes cups red cabbage, shredded coarsely carrots, grated cup walnuts, toasted

Dressing:
2-3 1/4 1/2

2

cloves garlic, pressed or chopped cup rice vinegar cup walnut oil tablespoons roasted sesame oil

Eating for Wellness

184

GINGERED BROCCOLI WITH GARLIC
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 3 6 1 2 1 bunch broccoli cloves garlic, minced cups water tablespoon grapeseed oil tablespoons tamari soy sauce 5-inch piece ginger, finely grated tarragon or basil for garnish  

SERVINGS: 4
PREPARATION Wash and cut broccoli into florets. Peel the stems and cut into ½-inch pieces. Add 6 cups water to a pot and bring to a boil. Add broccoli and quick boil for about 3 minutes. Remove from water and rinse quickly with cool water. Heat skillet with oil; add garlic and sauté for a few seconds before adding broccoli. Sauté broccoli and garlic. Add tamari and ginger. Suggestion: Try this dish with cauliflower or Brussels sprouts.

Eating for Wellness

185

SWEET CURRIED KALE WITH CARAMELIZED SHALLOTS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 3 1 1 1 1
1/2

SERVINGS: 2
PREPARATION Heat oil over medium heat. Add shallots and sauté until dark brown and caramelized, about 20 minutes. Stir in curry powder, coconut sugar, and lemon juice. Add kale, soy sauce, and water (or broth). Cover and steam for 5 minutes, stirring occasionally, until kale is still chewy but tender. Do not overcook.

2 2

shallots, thinly sliced tablespoon coconut oil or olive oil tablespoon curry powder tablespoon coconut sugar teaspoon fresh lemon juice bunch kale (about 4 ounces), de-stemmed and chopped into large pieces tablespoons tamari  tablespoons water (or vegetable
or bone broth) 

Eating for Wellness

186

BRUSSELS SPROUTS WITH CHESTNUTS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2
1/2 1/2

SERVINGS: 4
PREPARATION Preheat oven to 350 degrees. In a medium-sized saucepan, boil 2 inches of water. Add Brussels sprouts to boiling water along with a pinch of sea salt. Boil for 5 minutes; drain. Place Brussels sprouts in a baking dish with chestnuts and stock. Sprinkle oil and salt on top. Bake uncovered for 20 minutes. Suggestion: Try this with pecans.

1 1

cups Brussels sprouts, ends cut off teaspoon salt pound shelled chestnuts cup chicken or vegetable stock tablespoon grapeseed oil

Eating for Wellness

187

BITTER GREENS WITH WALNUTS

PREP AND COOK TIME: 25 MINUTES
INGREDIENTS
1/2

SERVINGS: 4
PREPARATION Toast the walnuts in a 350-degree oven until they release a fragrant odor, about 5-10 minutes. Wash the greens and remove any coarse stems especially from collards and mustard greens. Bring 3 inches of salted water to a boil. Add the greens and boil for 5 minutes uncovered. Drain the greens and place on a flat surface to cool; chop. Heat oil in a large sauté pan. Add garlic and cook for 1 minute, stirring so the garlic does not burn. Add greens, walnuts, and salt to taste. Cook until greens are heated through.

1 1 1 1 4

cup walnut pieces bunch dandelion greens bunch mustard greens bunch collard greens tablespoon grapeseed oil cloves garlic, sliced sea salt to taste

Eating for Wellness

188

QUINOA WITH GARBANZOS AND SPINACH
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2¼ 2 1 1 1 1 2 cup quinoa cups water or stock pinches of salt, divided yellow onion, diced tablespoon grapeseed oil pound spinach leaves cup garbanzo beans, cooked or rinsed canned oranges, juiced and zested 
 Heat oil in a skillet and sauté onions for 10 minutes on medium. Add spinach, garbanzo beans, and a pinch of salt. Cover and cook 3-5 minutes until spinach has wilted. Mix quinoa together with the other ingredients in a large bowl. Add orange juice and zest and stir gently. Add additional salt and pepper to taste.

SERVINGS: 6
PREPARATION Wash quinoa and toast in a dry pan for a few minutes, or until it smells nutty. Boil water or stock and add salt and quinoa. Turn heat to low and simmer covered for 20 minutes. 


Eating for Wellness

189

BABY BOK CHOY AND SHIITAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1 1 4 6 1 1 tablespoon toasted sesame oil small yellow onion, sliced into strips heads baby bok choy, chopped fresh shiitake mushrooms, sliced tablespoon mirin or rice vinegar tablespoon tamari sesame seeds, optional

SERVINGS: 2-4
PREPARATION Heat oil in a frying pan. Add onions, turn heat down, and cook 5 minutes, stirring occasionally. Add shiitakes, bok choy, mirin, and tamari. Cover and cook 3 minutes. Spread on a flat surface to cool and to stop greens from cooking. Garnish with toasted sesame seeds if desired.  Enjoy!

Eating for Wellness

190

GRILLED ENDIVE WITH SAGE VINAIGRETTE

PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 4 1 heads endive tablespoon grapeseed oil

SERVINGS: 2
PREPARATION Wash endive heads. Slice in half lengthwise and remove cores. Whisk together dressing ingredients in a bowl. Heat outdoor grill or stovetop grill pan. Brush endive with oil and grill for 3-4 minutes on each side. Place on serving dish and drizzle dressing on top. Suggestion: Try this with radicchio or hearts of romaine.

Dressing: 1 2 1
1/2

tablespoon balsamic vinegar tablespoons extra virgin olive oil tablespoon chopped fresh sage teaspoon dijon mustard salt and pepper to taste

Eating for Wellness

191

COLLARD GREEN LUNCH WRAP

PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2
1/2 1/2 1/2 1/2 1/2

SERVINGS: 2
PREPARATION De-stem collard greens. Cut in half lengthwise. Place mashed avocado onto the greens; add sea salt. Add sliced cucumber, jicama, carrots, and sprouts. Wrap up and enjoy.

leaves collard greens, washed  cucumber, sliced thin avocado, mashed cup jicama, shredded cup carrots, shredded cup broccoli sprouts sea salt

Eating for Wellness

192

OTHER VEGETABLES

SWEET BEET SALAD
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 4
1/3

SERVINGS: 2
PREPARATION Place beets into a saucepan and fill with enough water to cover. Bring to a boil and cook for 20 to 30 minutes or until tender. Drain, cool, and cut into cubes. In a small bowl, whisk together salt, minced garlic, maple syrup, balsamic vinegar, and olive oil to make the dressing. Place a large helping of baby greens onto each of four salad plates. Place equal amounts of beets over the greens, and top with dabs of goat cheese. Drizzle salad with dressing.

3 1
1/4 1/4 2-4 1/8

medium beets - scrubbed, trimmed, and cut in half cup basil, sliced into ribbons tablespoons maple syrup 10-ounce package mixed baby salad greens cup balsamic vinegar cup extra-virgin olive oil garlic cloves, minced teaspoon Celtic or pink salt goat cheese crumbles, optional 

Eating for Wellness

194

ZESTY CHICKEN STIR-FRY
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 3 1 1 2 3 1
1/2

SERVINGS: 4
PREPARATION In a wok or large skillet, heat coconut or grapeseed oil. Sauté broccoli, cabbage and carrots for 2 minutes over medium-high heat. Add garlic and bell pepper and continue cooking for another 2 minutes. Add green onions, water chestnuts, cooked chicken and pepper flakes. Stir to combine and continue cooking over medium heat until heated through. Add ginger. 
 
 While the vegetables and chicken are cooking, whisk honey, sesame oil, orange juice and tamari in a small bowl. Pour the stir-fry sauce over the stir-fry and heat through for another 2 minutes. Zest with orange peel. Serve over brown rice or Asian Sesame Quinoa.

cups cooked chicken, cubed
(grilled, baked or broiled)

1 1 2 2 3
1-2

tablespoons coconut or grapeseed oil cup broccoli florets cup sliced carrot rounds  cups shredded cabbage, either purple or napa cabbage  cloves garlic, minced red bell pepper, chunked cup green onions, sliced can water chestnuts, drained teaspoon chili pepper flakes tablespoons raw honey tablespoons toasted sesame oil tablespoons tamari tablespoons shredded ginger (to taste) zest and juice of one orange

Eating for Wellness

195

SUMMER BEET SOUP
PREP AND COOK TIME: 1½ HOURS
INGREDIENTS
3-4

SERVINGS: 6
PREPARATION Heat oven to 400 degrees. Drizzle beets with oil and roast about 1 hour or until very tender when poked with a fork. Meanwhile, drizzle garlic cloves with oil and roast in separate foil packet, about 30 minutes. Let cool, peel, and quarter. Squeeze garlic from skin. Set aside.
 Heat 2 tablespoons oil in a pot over medium heat. Add leek and cook, stirring, until tender, 6 to 8 minutes. Add beets and garlic, basil, bay leaf, and 3 cups water. Season with salt and pepper. Bring to a boil, then reduce heat and simmer, 5 minutes. Discard bay leaf. Let cool slightly, then purée in a blender until smooth. Stir in lemon juice and adjust seasoning to taste. Sprinkle with sea veggie flakes (kelp, nori, dulse) for garnish.

2 6 1 1½ 1 2
1/2

medium beets, peeled and ends trimmed tablespoons grapeseed oil, plus more for drizzling unpeeled garlic cloves large leek (white and light green part), thinly sliced teaspoons fresh basil leaves, cut into ribbons bay leaf tablespoons lemon juice teaspoon powdered turmeric coarse salt and ground pepper 

Eating for Wellness

196

COCONUT AND BUTTERNUT SQUASH BAKE
PREP AND COOK TIME: 1¼ HOURS
INGREDIENTS 2 1 3
1/2 1/4

SERVINGS: 8-10
PREPARATION Preheat oven to 350 degrees. Put all ingredients (except cooking spray) into a food processor and blend until smooth. Spray an 8″ or 9″ spring form pan or a 9″x 9″ pan with cooking spray. Pour in batter; it will be thick but will flow easily. Bake for 40-45 minutes or until a knife inserted into the center comes out clean.

cups white cannellini beans (19 oz. can), drained and rinsed cup butternut squash,
(cubed, steamed, and puréed)

1 1
1/2 1/4 1/4

eggs cup coconut sugar or xylitol cup grated, unsweetened coconut teaspoon ground cinnamon teaspoon baking powder teaspoon vanilla extract teaspoon allspice teaspoon salt coconut oil cooking spray

Eating for Wellness

197

BROCCOLI AND SPINACH SOUP
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2 2 1 1 4
1/2

SERVINGS: 4-6
PREPARATION Using a large soup pot, heat the oil over medium heat; stir in the garlic, onion, turmeric, and ginger to season the oil. Add the broccoli, spinach, parsnips, celery, and parsley. Stir and cook until the spinach wilts and collapses. Add just enough water to cover the vegetables. The spinach will cook down quite a bit, so don't add too much water at first. Bring to a high simmer, cover the pot, and then reduce the heat to a medium simmer. 
 
 Cook for 15 minutes or so until the veggies are softened. Add water if the soup needs thinning. Use an immersion blender to purée the soup. Season with lemon or lime juice and salt and pepper. To make this a creamy soup, add 1 cup coconut milk or blend in 1 avocado.

3 2 1

tablespoon grapeseed oil cloves of garlic, chopped tablespoons diced onion inch fresh ginger, peeled and chopped inch fresh turmeric, peeled and chopped cups fresh broccoli, cut up pound spinach leaves parsnips-peeled, cored, and chopped ribs of celery, trimmed and chopped handful parsley, roughly chopped  water, as needed sea salt and ground pepper, to taste lemon or lime juice

Eating for Wellness

198

BROCCOLINI WITH SPICY SESAME VINAIGRETTE
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 2 2
1/2

SERVINGS: 4
PREPARATION Cook broccolini in a large pot of salted boiling water until crisp-tender, about 3 minutes. Transfer to a large bowl of ice water. Drain and dry well. Cut broccolini in half, if desired. Place in a large bowl.
 Finely chop 2 tablespoons sesame seeds and ½ teaspoon red pepper flakes in a spice grinder (or finely chop with a knife). Transfer to a small bowl; stir in grapeseed oil, vinegar, and garlic. Season with salt and pepper. Drizzle over broccolini; toss to coat. Transfer to a platter; sprinkle with remaining 1 teaspoon sesame seeds and sesame oil.

2 1 2 1

bunches broccolini (1 pound) tablespoons plus 1 teaspoon toasted white sesame seeds teaspoon crushed red pepper flakes plus more to taste tablespoons plus 1 teaspoon grapeseed oil tablespoon distilled white vinegar teaspoons minced garlic tablespoon toasted sesame oil ground black pepper sea salt

Eating for Wellness

199

WILD RICE STUFFED SQUASH
PREP AND COOK TIME: 1¼ HOUR
INGREDIENTS 1 3 4
3/4

SERVINGS: 4
PREPARATION Preheat the oven to 350 degrees. In a medium saucepan, combine the rice and water and bring to a boil. Cover and simmer very gently until the rice is just tender, about 20 minutes. Drain off any excess water. Set aside.   Using a large, sharp knife, slice off the top quarter (stalk end) of each squash; set aside tops. Scoop out the seeds from the center of the squashes using a small spoon. Trim the bases to make them level, if necessary. Spray the cavity of each squash with coconut oil spray, and sprinkle with salt and pepper. Place in a large ovenproof dish or roasting pan. Mix together the rice, chestnuts, onion, thyme, and parsley in a large bowl. Season lightly with salt and pepper. Spoon the rice mixture into the squashes, pressing it down, and mounding it up neatly on top. Replace tops. Bake until the flesh of the squash is tender when pierced with a small, sharp knife, about 45 minutes. Add goat cheese, if desired, as soon as you remove from oven. Top with toasted walnuts. Serve hot.

cup mixed brown basmati and wild rice cups water (or bone broth, chicken
stock, or veggie broth)

1 2 2
1/2

1/4

small acorn squashes cup cooked chestnuts (canned or vacuum-packed), roughly chopped small red onion, finely chopped tablespoons chopped fresh thyme tablespoons chopped parsley cup crumbled raw goat cheese, optiona salt and pepper to taste coconut oil spray cup toasted walnuts for topping

Eating for Wellness

200

ASPARAGUS SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 1 4
1/3

SERVINGS: 4
PREPARATION Place the asparagus and water in a steamer basket; steam until crisp-tender. Drain and immediately place asparagus in ice water to stop the cooking process. Place salad greens on a serving platter; top with asparagus. In a small bowl, whisk the vinegar, orange juice, garlic, sesame seeds, and ginger. Drizzle over salad. Sprinkle with almonds.

2 1 1 1
1/4

pound fresh asparagus, trimmed cup water cups spring mix salad greens cup apple cider vinegar  tablespoons orange juice tablespoon sesame seeds, toasted clove garlic, minced teaspoon minced fresh ginger root cup slivered almonds, toasted

Eating for Wellness

201

BROCCOLI AND POTATO PURÉE
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 4
PREPARATION In a large pot cook broccoli, potatoes, and scallions in 1½ quarts of simmering water until vegetables are very tender, about 15 minutes. Reserve ½ cup cooking liquid and then drain. Combine vegetables with reserved cooking liquid in food processor. Pulse until mixture is almost smooth. Add salt, pepper, butter, and lemon juice; blend. Serve at once.

4 1½ 1
1/4

2
1/4

pound broccoli, trimmed and coarsely chopped pound russet potatoes, peeled and diced scallions, thinly sliced quarts water teaspoon salt teaspoon black pepper tablespoons organic butter cup lemon juice

Eating for Wellness

202

BROWN RICE COUSCOUS STUFFED PEPPERS
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 6 1 1 2 1 2 1 1 1
1/2 1/4 1/2

SERVINGS: 6
PREPARATION Preheat oven to 350 degrees. Slice tops off peppers to make lids. Scoop out membranes and seeds and discard. In large saucepan with lightly-salted boiling water, simmer peppers and pepper lids, covered, for 5 minutes. Drain. Heat oil in medium saucepan over medium heat. Add zucchini and garlic. Sauté for 2 minutes. Stir in lemon juice, cook for 1 minute, and remove from heat. Stir in couscous, chickpeas, tomato, oregano, salt, and pepper. Stir in cheese. Fill each pepper with couscous mixture. Place upright in shallow baking dish. Cover with pepper tops. Bake just until filling is heated through, about 20 minutes.

large organic bell peppers
(red, yellow, orange, or green)

tablespoon grapeseed oil  small zucchini, finely chopped cloves garlic, minced tablespoon lemon juice cups cooked brown rice couscous can (15 ounces) chickpeas, drained and rinsed ripe tomato, seeded and finely chopped teaspoon dried oregano, crumbled teaspoon sea salt teaspoon black pepper cup crumbled goat feta cheese

Eating for Wellness

203

POTATO STUFFED SQUASH BLOSSOMS
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 3 1
1/2

SERVINGS: 15 APPETIZERS
PREPARATION Put potatoes in a medium pan with cold water and bring to a boil. After water is boiling, add sea salt. Cook about 35-40 minutes until potatoes are fork tender. While the potatoes are cooking, rinse the blossoms and let air dry on a paper towel. Drain the potatoes. Mash the potatoes with a hand masher and add coconut milk. Continue to mash until well incorporated. Gently stuff the squash blossoms with the mashed potatoes. Fill up leaving just enough room to seal them. Roll each blossom in melted coconut oil then into the panko. Fry in grapeseed oil until golden brown. 

15
1/2

1 1

red potatoes, peeled and cut into bite-sized chunks         teaspoon sea salt           cup coconut milk           squash blossoms           cup safflower or grapeseed oil            cup Italian panko (gluten-free bread crumbs)   cup melted coconut oil for frying

Eating for Wellness

204

CARROT AND PUMPKIN SEED SALAD
PREP AND COOK TIME: 1¼ HOUR
INGREDIENTS
2-3 1/2

SERVINGS: 2
PREPARATION Combine the carrots, seeds, coriander, and salt. Combine olive oil and lemon juice and pour over salad and toss.

1
1/8 2-3

2

carrots, grated cup pumpkin seeds, soaked for an hour and drained teaspoon dried coriander teaspoon Himalayan pink salt tablespoons extra virgin olive oil tablespoons freshly-squeezed lemon juice 

Eating for Wellness

205

PAN-SEARED ASPARAGUS WITH CRISPY GINGER
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 2 2 1 pound fresh asparagus, peeled and tough ends trimmed  tablespoons grapeseed oil (or olive oil), divided tablespoons clarified butter (ghee), divided 2-inch piece ginger
(peeled, sliced thinly lengthwise)

SERVINGS: 3-4
PREPARATION Heat 1 tablespoon each of butter and oil in a small skillet over medium heat. Add the ginger slices and fry until golden and crispy. Remove from heat and set aside.
   Heat 1 tablespoon each of butter and oil in a large skillet over medium heat. Add the asparagus and freshly ground pepper. Let the asparagus sear in the pan, turning occasionally, until the spears are bright green, tendercrisp, and slightly browned in some places. Season to taste with salt and transfer to a serving platter. Sprinkle the crispy ginger over the asparagus and serve warm.  Note: You may use coconut oil in place of the grapeseed oil and ghee.

sea salt and freshly ground pepper to taste

Eating for Wellness

206

GLUTEN-FREE PASTA WITH WILD MUSHROOMS
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 5
1/2 3/4

SERVINGS: 4-6
PREPARATION Boil water for fettuccine. While water is coming to a boil, sauté mushrooms in garlic and ghee for 5 minutes; set aside. Add fettuccine to boiling water. Be careful not to overcook pasta, as brown rice pasta cooks faster than regular pasta. Drain cooked pasta. Rinse in cold water. Blend mushrooms and pasta together. Toss with remaining ingredients.
   optional: grated Parmigianino reggiano cheese or nutritional yeast (if dairy-free is desired).

tablespoons ghee (clarified butter) or regular organic butter pound fresh cremini mushrooms, trimmed and sliced ¼-inch thick pound mixed fresh wild mushrooms, trimmed and sliced lengthwise, ¼-inch thick (oyster, maitake, shiitake,
chanterelle, porcini)

1
3/4 1/4 1/2 1/4

2 1½
1/2

large clove garlic, minced teaspoon sea salt teaspoon black pepper pound dried brown rice fettuccini cup chopped fresh chives tablespoons chopped flat-leaf parsley teaspoons finely grated lemon zest teaspoon lemon juice

Eating for Wellness

207

ROASTED ROOT VEGGIES
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2 1 2 1 sweet potato parsnips yam turnips or 1 large rutabaga daikon radish (or substitute/add
in a favorite, like squash)

SERVINGS: 4-6
PREPARATION Preheat oven to 375 degrees. Wash all vegetables and chop into large bite-sized pieces. Place in a large baking dish with sides. Drizzle with oil; mix well to coat each vegetable. Sprinkle with salt, pepper, and herbs. Bake uncovered for 25-35 minutes, or until vegetables are tender and golden brown. Check every 10 minutes to stir and to make sure veggies are not sticking.
 Note: Any combination of vegetables will work. Also, roasting only one kind of vegetable makes a nice side dish.

grapeseed oil salt and pepper Herbs: rosemary, thyme, and/or sage
(fresh if possible)

Eating for Wellness

208

CURRIED SWEET POTATO AND QUINOA PATTIES
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 3 cups sweet potato purée (about two
medium-sized sweet potatoes: diced, boiled until soft, drained, and mashed) cups cooked quinoa (1 cup dry quinoa with 2 cups of water; cook like rice for 20 minutes)

SERVINGS: 10-12 PATTIES
PREPARATION Preheat oven to 400 degrees. Mix all of the ingredients together in a large mixing bowl. If the mixture is warm, let it cool to make it more manageable. Form large patties. Place the patties on parchment paper on a baking sheet and bake for 20 minutes. Flip patties after 10 minutes to crisp them up on both sides.

2

4
1/2 1/2

1 1 1 1 1 2 1

garlic cloves, minced cup of finely chopped sweet onion cup of spelt flour tablespoon grapeseed oil or ghee teaspoon Himalayan pink salt teaspoon black pepper tablespoon paprika tablespoon ground cumin teaspoons curry powder tablespoon dried oregano

Eating for Wellness

209

ZUCCHINI PANCAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/4 1/4 1/8

SERVINGS: MAKES 4 MEDIUM PANCAKES
PREPARATION Mix all ingredients well. Heat oil in frying pan over medium-low heat. Drop spoonfuls of batter in pan. Flatten lightly with back of spoon to about ½-¾inch thickness. Brown on each side. Remove to paper towel.

cups zucchini, finely grated  egg teaspoon all natural seasoning
(without MSG)

1
1/4 1/4 1/4

1 4

teaspoon sea salt teaspoon fresh ground pepper dash paprika cup quinoa flour cup almond flour cup brown rice flour dash red pepper flakes tablespoons grapeseed oil or 3 tablespoons butter

Eating for Wellness

210

LATE SUMMER CORN SALAD
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 4
1/2 1/2 1/2 1/2

SERVINGS: 6
PREPARATION In a large pot, heat water to boiling. Place corn in pot and boil for 10 minutes; cool for a few minutes. Cut kernels from cobs and place in mixing bowl. Toss all ingredients in mixing bowl and enjoy.

1 1

ears corn small red onion, finely diced green bell pepper, finely diced red bell pepper, finely diced bunch cilantro, minced tablespoon olive oil lemon, juiced sea salt and pepper to taste

Eating for Wellness

211

GRANDMA'S PASTA SAUCE
PREP AND COOK TIME: APPROXIMATELY 1½ HOUR
INGREDIENTS 1 1
1/2

SERVINGS: MAKES ABOUT 7 CUPS

PREPARATION In a large pot, heat oil on low heat. Add crushed garlic to heated oil but do not let it brown. After a minute, add the onion and simmer for a few minutes. Add the can of peeled tomatoes and crush with a fork. Mix well with onion and garlic and cook on low for 15 minutes. Add ½ can tomato paste; stir well. Add xylitol or sugar and salt and pepper to taste. Stir in basil. 
 
 Optional: add 1 tablespoon of both dried parsley and oregano and/or 1 teaspoon red pepper chili flakes, if you like spice. Cook on low heat for 1 hour and serve. Enjoy!
 Note: If you like chunky sauce, serve as is. If you like smooth sauce, blend sauce slowly and carefully in a blender before serving.

3
1/2

3 1

large can peeled plum tomatoes  large can crushed tomatoes can tomato paste cloves garlic, crushed onion, diced tablespoons grapeseed oil teaspoon xylitol (or sugar, if you
don't want to change a 90-year-old, Italian grandma's recipe)

3

tablespoons fresh basil, chopped or 1 tablespoon dried basil  sea salt and pepper to taste

Eating for Wellness

212

POLENTA FRIES
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2 1
1/2

SERVINGS: 4
PREPARATION Preheat oven to 450 degrees. Cut polenta into thick slices (the size and shape of steak fries). Toss with grapeseed oil, salt, pepper, and other spice. Roast in oven for 40 minutes. Serve with marinara sauce for dipping.

package polenta (made from
organic corn)

tablespoons grapeseed oil cup sugar-free marinara or pizza sauce teaspoon harissa, curry, or Jamaican jerk spice  salt and pepper to taste

Eating for Wellness

213

YAM AND BLACK BEAN CHILI
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 2 1 1 4 2 1 1 1 3 1 1 1 1 tablespoons grapeseed oil red bell pepper, de-seeded and chopped medium red onion, diced cloves garlic, minced teaspoons sea salt large yam, peeled and cut into ½-inch cubes  lime, juiced and zested 28-ounce can fire-roasted crushed tomatoes cans black beans, drained and rinsed, or 4 cups freshly cooked tablespoon cumin tablespoon chili powder or chili blend teaspoon cocoa powder cup chopped cilantro for garnish, optional 

SERVINGS: 8-10
PREPARATION In a large pot, heat oil over medium heat and sauté garlic, onion, red pepper, and sea salt until soft (about 4-5 minutes). Add the cumin and chili powder; stir to combine. Cook for another minute. Add chopped yam and lime zest, cooking about 10 minutes more and stirring occasionally. Add the tomatoes, black beans, lime juice, and cocoa powder. Bring to a simmer, cover, and cook for 10 minutes, or until yams are soft. Top with chopped cilantro and a squeeze of lime, if desired. Serve over brown rice or with gluten-free corn bread. 

Eating for Wellness

214

HEALTHY MASHED POTATOES
PREP AND COOK TIME: 1¼ HOURS
INGREDIENTS 1 1 2 2 1 1 2
1/4

SERVINGS: 6-8
PREPARATION Preheat oven to 400 degrees. Cut ¼ to ½ inch off the head of garlic, leaving skins intact but exposing the tops of the cloves. Brush lightly with 1 teaspoon oil. Place in ramekin or muffin tin and cover with foil. Wash veggies well. Cut into small pieces, toss with grapeseed oil and salt and pepper, and place in a roasting pan. Roast garlic and veggies at the same time in preheated oven for 45 minutes. 
 When veggies are finished, mash them in a blender, food processor, or in a pot with a masher. Add chicken or veggie broth as needed for consistency. Squeeze cloves from the garlic skins into the vegetable mixture. Add ¼ cup Greek yogurt and continue blending or mashing. Work in herbs. Add lemon pepper and/or fresh horseradish if desired. 

head of garlic tablespoon grapeseed oil
(or more as needed)

1

4 4 4

parsnips carrots sweet potato yam Yukon Gold potatoes (medium) cup Greek yogurt cup (or more as needed) low-sodium chicken or veggie broth (without sugar) tablespoons freshly chopped oregano tablespoons freshly chopped parsley tablespoons freshly chopped chives lemon pepper and fresh horseradish, to taste

Eating for Wellness

215

SWEET POTATO SHOESTRINGS
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 sweet potato per person grapeseed oil or melted coconut oil, as needed seasonings: ground cumin, thyme, black pepper, red pepper flakes or cayenne, and cinnamon sea salt champagne vinegar or rice vinegar (Optional)

SERVINGS: VARIES
PREPARATION Preheat oven to 450 degrees. Cut the sweet potatoes into long thin shoestrings. Toss them into a bowl and drizzle with light olive oil; stirring lightly to coat. Generously season them. (An optional mix is equal shakes of: cumin, thyme, and black pepper and a little bit of hot red pepper and cinnamon.) Spread them on a baking sheet, in one layer, if possible. Bake in the upper portion of your oven for about 20 to 30 minutes, or until they are tender, sizzling, and crispy around the edges. Season with sea salt immediately. Sprinkle with vinegar if desired.

Eating for Wellness

216

PORTOBELLO STEAKS
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 4 2 3 2 Portobello mushrooms tablespoons grapeseed oil teaspoons oregano tablespoons balsamic vinegar sea salt and pepper to taste

SERVINGS: 4
PREPARATION Preheat oven to 350 degrees. Cut off mushroom stems and wash both tops and stems. Mix oil, oregano, and balsamic vinegar in a small bowl. Place mushroom tops and stems in a baking dish. Pour oil mixture over mushrooms and bake for 30 minutes.

Eating for Wellness

217

STRING BEANS WITH GARLIC DRESSING
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1 2 2 4
1/2

SERVINGS: 6
PREPARATION Wash beans, chop ends off, and cut in half. Fill a pot with about 2 inches of water and bring to a boil. Place beans in a steaming basket and place over boiling water. Cover beans and steam for 5 minutes. In a large bowl, combine garlic, tamari, tahini, and lemon juice. When beans are done, add them to the garlic mixture. Mix until string beans are coated and serve.

pound string beans cloves garlic, minced tablespoons tamari tablespoons tahini lemon, juiced 

Eating for Wellness

218

CIDER-ROASTED VEGETABLES
PREP AND COOK TIME: 1 HOUR
INGREDIENTS Vegetables: 6 baby gold, purple, or red potatoes, cut up (may also use yams or
sweet potatoes)

SERVINGS: 8-10

Dressing: 3 3 1 1 tablespoons grapeseed oil tablespoons apple cider vinegar cup natural apple cider tablespoon honey

1/2 3 1 2 1/2 1½ 1 1 1 1-2 1-2

cups butternut squash or pumpkin, peeled and cubed tablespoons grapeseed oil sweet or red onion, cut into wedges carrots, sliced head of cabbage (green or purple), sliced cups broccoli florets cup cauliflower florets yellow squash, cut into half moons handful whole green beans, trimmed Portobello mushrooms, sliced or cut up cloves of garlic, minced  sea salt and ground pepper 

PREPARATION Preheat oven to 375 degrees. Toss potatoes and butternut squash in 3 tablespoons grapeseed oil and place into large roasting pan. Season with sea salt and ground pepper and bake for 20 minutes. While potatoes and squash are baking, prepare the dressing. Stir to blend all ingredients. Pour the sauce over remaining veggies; toss well to coat. Add veggies to potatoes in roasting pan. Sprinkle with warming spices, if you prefer, such as curry, nutmeg, a touch of cinnamon, and/or some thyme. Roast for another 16-20 minutes, or until the veggies are tender.

Eating for Wellness

219

SWEET ACORN SQUASH WITH CINNAMON
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2 1 acorn squash tablespoons grapeseed or coconut oil tablespoon maple syrup cinnamon to taste

SERVINGS: 2
PREPARATION Preheat oven to 350 degrees. Cut squash in half and remove seeds with a spoon.  Place squash halves, skin side down, on a baking sheet. Rub oil over squash halves. Sprinkle cinnamon and drizzle maple syrup on top of each. Bake for 45 minutes or until a fork inserts smoothly through squash meat.

Eating for Wellness

220

BABY BOK CHOY AND SHIITAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1 1 4 6 1 1 tablespoon toasted sesame oil small yellow onion, sliced into strips heads baby bok choy, chopped fresh shiitake mushrooms, sliced tablespoon mirin or rice vinegar tablespoon tamari sesame seeds, optional

SERVINGS: 2-4
PREPARATION Heat oil in a frying pan. Add onions, turn heat down, and cook 5 minutes, stirring occasionally. Add shiitakes, bok choy, mirin, and tamari. Cover and cook 3 minutes. Spread on a flat surface to cool and to stop greens from cooking. Garnish with toasted sesame seeds if desired.  Enjoy!

Eating for Wellness

221

ARTICHOKE WITH DIPPING SAUCE
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 1
PREPARATION Heat 2 inches of water in a pot. Wash artichoke, and cut ½-inch off the top and bottom of the artichoke. Squeeze lemon juice all over artichoke and place in boiling water. Cover and boil 25 minutes until leaves pull off easily. While the artichoke cooks, whisk together sauce ingredients in a bowl.  Remove artichoke and drain over sink. To eat, pull off a leaf, dip in sauce, and pull meat off with your teeth.

artichoke lemon, juiced

Sauce:
1/2

2 2 2

cup of your favorite mustard tablespoons cider vinegar tablespoons tamari tablespoons honey

Eating for Wellness

COLLARD GREEN LUNCH WRAP

PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2
1/2 1/2 1/2 1/2 1/2

SERVINGS: 2
PREPARATION De-stem collard greens. Cut in half lengthwise. Place mashed avocado onto the greens; add sea salt. Add sliced cucumber, jicama, carrots, and sprouts. Wrap up and enjoy.

leaves collard greens, washed  cucumber, sliced thin avocado, mashed cup jicama, shredded cup carrots, shredded cup broccoli sprouts sea salt

Eating for Wellness

223

PASTA

HEALTHY MAC 'N' CHEESE
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 1
1/2 1/8 1/4

SERVINGS: 4
PREPARATION Cook pasta according to instructions on box. Rinse and transfer cooked pasta to a bowl. Mix all ingredients together and serve hot. 

box brown rice spiral pasta or quinoa pasta elbows cup parmesan cheese, shredded or grated cup extra virgin olive oil cup flaxseed oil cup nutritional yeast flakes (found
in the bulk or supplement section)

sea salt and pepper, to taste

Eating for Wellness

225

GRASS-FED BEEF LASAGNA
PREP AND COOK TIME: 1½ HOURS
INGREDIENTS 1-2 6 3 1 1 2 1 1 1 1 pounds grass-fed beef cloves garlic, minced tablespoons grapeseed oil, divided large jar marinara sauce yellow onion, diced green zucchini, diced pound maitake mushrooms, roughly chopped bunch spinach, cut 1-inch julienne-style bunch oregano, chopped box brown rice lasagna (non-boil pasta), broken into pieces goat cheese, optional 

SERVINGS: 8
PREPARATION Preheat oven to 350 degrees. Heat a large sauté pan on medium-high. Add grass-fed meat and cook until browned. Add minced garlic and 1 tablespoon grapeseed oil; combine and cook for 1 minute. Add marinara to meat mixture and simmer on low. In another skillet, sauté yellow onion, zucchini, and mushrooms in 2 tablespoons grapeseed oil for about 5 minutes. Add veggie ingredients to turkey-marinara sauce; stir. Add spinach and oregano to the sauce; stir and heat through. Oil a 9x13 baking dish. Place a layer of broken lasagna noodles on bottom of baking dish. Layer meat-veggie sauce over the noodles. Dollop with goat cheese if desired. Keep layering until all ingredients are used and finished with sauce. Make sure that noodles are covered with sauce, so that they will cook thoroughly. Cover with foil and bake for an hour. Note:  Try to find lasagna that does not have to be boiled. If pasta does need to be boiled, follow directions on box.

Eating for Wellness

226

ITALIAN PASTA SALAD
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 1 1 1 1
3/4

SERVINGS: 6-8

1 10 1 1

box brown rice or quinoa pasta can garbanzo beans, rinsed and drained red onion, chopped  cup raw broccoli, chopped package feta or goat cheese, crumbled cup pine nuts (option to toast them) heirloom tomato, chopped or grape tomatoes, halved black olives, pitted and halved teaspoon sea salt teaspoon dried or fresh basil

1 1 1

teaspoon dried or fresh parsley teaspoon dried or fresh oregano cup Christa's Healthy Italian Dressing or Italian dressing of your choice

PREPARATION Boil pasta according to package directions and drain. Put in refrigerator to cool for 20 minutes. Mix all ingredients together and serve.

Eating for Wellness

227

GLUTEN-FREE PASTA WITH WILD MUSHROOMS
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 5
1/2 3/4

SERVINGS: 4-6
PREPARATION Boil water for fettuccine. While water is coming to a boil, sauté mushrooms in garlic and ghee for 5 minutes; set aside. Add fettuccine to boiling water. Be careful not to overcook pasta, as brown rice pasta cooks faster than regular pasta. Drain cooked pasta. Rinse in cold water. Blend mushrooms and pasta together. Toss with remaining ingredients.
   optional: grated Parmigianino reggiano cheese or nutritional yeast (if dairy-free is desired).

tablespoons ghee (clarified butter) or regular organic butter pound fresh cremini mushrooms, trimmed and sliced ¼-inch thick pound mixed fresh wild mushrooms, trimmed and sliced lengthwise, ¼-inch thick (oyster, maitake, shiitake,
chanterelle, porcini)

1
3/4 1/4 1/2 1/4

2 1½
1/2

large clove garlic, minced teaspoon sea salt teaspoon black pepper pound dried brown rice fettuccini cup chopped fresh chives tablespoons chopped flat-leaf parsley teaspoons finely grated lemon zest teaspoon lemon juice

Eating for Wellness

228

GRANDMA'S PASTA SAUCE
PREP AND COOK TIME: APPROXIMATELY 1½ HOUR
INGREDIENTS 1 1
1/2

SERVINGS: MAKES ABOUT 7 CUPS

PREPARATION In a large pot, heat oil on low heat. Add crushed garlic to heated oil but do not let it brown. After a minute, add the onion and simmer for a few minutes. Add the can of peeled tomatoes and crush with a fork. Mix well with onion and garlic and cook on low for 15 minutes. Add ½ can tomato paste; stir well. Add xylitol or sugar and salt and pepper to taste. Stir in basil. 
 
 Optional: add 1 tablespoon of both dried parsley and oregano and/or 1 teaspoon red pepper chili flakes, if you like spice. Cook on low heat for 1 hour and serve. Enjoy!
 Note: If you like chunky sauce, serve as is. If you like smooth sauce, blend sauce slowly and carefully in a blender before serving.

3
1/2

3 1

large can peeled plum tomatoes  large can crushed tomatoes can tomato paste cloves garlic, crushed onion, diced tablespoons grapeseed oil teaspoon xylitol (or sugar, if you
don't want to change a 90-year-old, Italian grandma's recipe)

3

tablespoons fresh basil, chopped or 1 tablespoon dried basil  sea salt and pepper to taste

Eating for Wellness

229

POULTRY

CHICKEN AND VEGGIE KABOBS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 2
1/2

SERVINGS: 2-3
PREPARATION Place chicken in bowl and toss with sesame oil. Add chicken to metal skewer, alternating with vegetables. Spray skewers with coconut or grapeseed spray oil. Grill over hot fire 5-8 minutes each side, spraying again as necessary. Garnish with sea salt and pepper. 

1 1 1

pound organic chicken breast, cut into cubes tablespoons sesame oil  red onion, chunked organic orange or yellow bell pepper, cut into big chunks tomato, cubed organic zucchini, cut into 1-inch rounds grapeseed or coconut oil cooking spray sea salt and pepper, to taste

Eating for Wellness

231

ZESTY CHICKEN STIR-FRY
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 3 1 1 2 3 1
1/2

SERVINGS: 4
PREPARATION In a wok or large skillet, heat coconut or grapeseed oil. Sauté broccoli, cabbage and carrots for 2 minutes over medium-high heat. Add garlic and bell pepper and continue cooking for another 2 minutes. Add green onions, water chestnuts, cooked chicken and pepper flakes. Stir to combine and continue cooking over medium heat until heated through. Add ginger. 
 
 While the vegetables and chicken are cooking, whisk honey, sesame oil, orange juice and tamari in a small bowl. Pour the stir-fry sauce over the stir-fry and heat through for another 2 minutes. Zest with orange peel. Serve over brown rice or Asian Sesame Quinoa.

cups cooked chicken, cubed
(grilled, baked or broiled)

1 1 2 2 3
1-2

tablespoons coconut or grapeseed oil cup broccoli florets cup sliced carrot rounds  cups shredded cabbage, either purple or napa cabbage  cloves garlic, minced red bell pepper, chunked cup green onions, sliced can water chestnuts, drained teaspoon chili pepper flakes tablespoons raw honey tablespoons toasted sesame oil tablespoons tamari tablespoons shredded ginger (to taste) zest and juice of one orange

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232

TURKEY MEATLOAF
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 2 3
1/2

SERVINGS: 6-8
PREPARATION Preheat oven to 375 degrees. In a medium sauté pan, cook onions, carrots, and celery in 2 tablespoons oil until semi-soft. Add minced garlic to the pan and cook an additional 1 minute. Add pinch of sea salt and remove from burner. In a large bowl, add turkey meat, cream, and sea salt and mix with hands. Combine sautéed veggies and chopped oregano with the turkey mixture, mixing well with hands. 
 
 Grease a glass loaf pan with remaining coconut oil and place mixture in baking dish. Bake for 30 minutes covered. Pull out and check if done (internal thermometer should read 165 degrees in the center of the loaf). Spread organic ketchup on top, if desired, and bake uncovered for 10 more minutes. 
Eating for Wellness

1 2 2 4 1 2

pounds dark meat ground turkey tablespoons coconut oil, divided cup organic raw cream yellow onion, small dice medium carrots, small dice celery stalks, small dice cloves garlic, minced handful fresh oregano, rough chopped tablespoons sea salt organic ketchup (optional)

233

ROASTED CHICKEN
PREP AND COOK TIME: 1½ HOURS     SERVINGS: 4-6
INGREDIENTS 1 5 1
1/2

PREPARATION Preheat oven to 350 degrees. Pull organs out of fresh whole chicken. Gently open chicken skin and add sea salt inside skin along with garlic and fresh rosemary. Sprinkle sea salt into chicken cavity as well. Place chicken in a glass baking dish or covered Dutch oven. Place onion slices around the bottom of the pan and pour in broth. Cover with foil if using glass baking dish. Bake for one hour, covered. After one hour, bake uncovered until inside temperature reaches 165 degrees, or until golden and legs are pulling away from chicken. Total baking time is 1¼ to 1½ hours.

whole organic free-range chicken cloves garlic, minced  yellow onion, sliced cup chicken stock or bone broth sea salt fresh rosemary

Eating for Wellness

234

CHINESE CHICKEN SALAD

PREP AND COOK TIME: 30-45 MINUTES
INGREDIENTS
For the chicken: 6 2 1¼ 1 2 3 2 skinless, boneless, organic, chicken breast halves (1½ pounds) large eggs teaspoons Celtic or pink salt cup sesame seeds (can mix black and white seeds) tablespoon sea veggie flakes (nori, kelp, dulse) tablespoons grapeseed oil cups gluten-free bread crumbs pepper to taste head nappa cabbage, sliced thin bag baby spinach and/or mixed greens red pepper, roasted and skinned cup mandarin oranges sliced almonds, lightly toasted option to add broccoli sprouts Asian Dressing: 1 1 1
1/2

SERVINGS: 6

2 2

shallot, minced clove garlic, minced lime, juiced cup minced cilantro tablespoons toasted sesame oil tablespoons fish sauce

Shake all ingredients in a salad dressing container or whisk together in a bowl before serving.

PREPARATION
If chicken breasts are more than ½-inch thick, flatten them between 2 sheets of plastic wrap by gently pounding with the flat side of a meat mallet or with a rolling pin. Whisk eggs in a shallow dish. In a separate shallow dish, combine sesame seeds, sea veggie flakes, gluten-free bread crumbs, salt, and pepper. Dip the chicken in beaten eggs and then dredge in the bread crumb mixture. Heat oil in a large, heavy skillet over moderately-high heat until hot but not smoking. Reduce heat to moderate and cook chicken, turning over once with tongs, until coating is golden and chicken is cooked through, about 10 to 12 minutes. Transfer to a plate. Remove any browned sesame seeds from skillet, then cook the remaining chicken.

Asian Salad: 1
1/2

1
1/2

Combine all ingredients for the Asian salad. Arrange on individual plates and drizzle with Asian dressing.  Serve alongside sesamecrusted chicken.

Eating for Wellness

235

GROUND TURKEY AND POLENTA CASSEROLE
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 2 cups of polenta (coarse
cornmeal in bulk section) or

SERVINGS: 8
PREPARATION In a large pot, bring 12 cups of broth and water to a boil. Slowly add polenta, stir, and turn down to low heat. Continue to stir until thick. Add fresh herbs and sea salt. Set aside.  Preheat oven to 350 degrees. Sauté turkey and onions in oil and cook for five minutes; add garlic. Continue to sauté until meat is golden brown. Spread the turkey mixture in the bottom of a 9x13-inch glass casserole dish. Spread marinara over the turkey, then layer the cooked polenta. Sprinkle parmesan on top along with more fresh herbs, if desired. Bake in oven for 10 minutes.

2 6 3 1 2 1½ 1 2 4 1 2

a pack of dried polenta cornmeal 24-ounce packages of bone broth cups filtered water  tablespoons oregano, minced teaspoon thyme, minced teaspoons sea salt pounds ground turkey yellow onion, chopped tablespoons grapeseed oil cloves garlic, minced small jar marinara tablespoons parmesan, grated

Eating for Wellness

236

GLUTEN-FREE SPICY MEATLOAF
PREP AND COOK TIME: 2 HOURS
INGREDIENTS 2 pounds of high-quality, grass-fed ground beef (or other ground
red meat or turkey)

SERVINGS: 6-8
PREPARATION Preheat oven to 350 degrees. Sauté onions, carrots, and celery in oil for five minutes. Add garlic and continue cooking until veggies are soft. Mix in chili flakes, thyme, and salt. Remove from heat and set aside. 
 In a large bowl, whisk the eggs and combine bread crumbs. If using almond meal, there is no need to soak with eggs, merely add to meat when mixing. Using your hands, mix ground meat, sautéed vegetables, soaked bread crumbs (or eggs and almond meal), and optional fish sauce. Place mixture into an oiled, glass loaf pan. Bake for about 1½ hours. If desired, cover the top of the meatloaf with organic ketchup for the last 15 minutes of baking.
Eating for Wellness

1 2 1 1 4 1 1 1½ 2 1 4

yellow onion, small dice cloves garlic, minced carrot, small dice stalk celery, small dice tablespoons grapeseed oil teaspoon fresh or dried thyme teaspoon dried chili flakes cups gluten-free bread crumbs or almond meal eggs  tablespoon fish sauce, optional tablespoons organic, sugar-free ketchup, if desired

237

CHICKEN TORTILLA SOUP
PREP AND COOK TIME: 7-9 HOURS
INGREDIENTS 1 1 2 1 1 3 2
1/2

SERVINGS: 8
PREPARATION In a large saucepan, sauté onions and garlic in oil. Add other ingredients, except chicken and toppings, and simmer for 40 minutes. Add shredded organic chicken breast, season with salt and pepper, and heat through.
 *Optional toppings: organic corn tortilla chip strips, raw cheddar or jack cheese, chopped avocados, one teaspoon of Greek yogurt, chopped cilantro

medium organic onion, diced teaspoon garlic, chopped tablespoons grapeseed oil 15-ounce can diced organic tomatoes 15-ounce can organic tomato purée cups organic vegetable broth cups bone broth (or high-quality
chicken broth without sugar)

1 1 1 8

cup chopped organic cilantro teaspoon cayenne pepper teaspoon chipotle powder  teaspoon cumin ounces precooked and shredded organic chicken breast salt and pepper to taste optional toppings*

Eating for Wellness

238

WARMING GINGER CHICKEN SOUP
PREP AND COOK TIME: ABOUT 4 HOURS
INGREDIENTS 1 2 8 2
10

SERVINGS: 1
PREPARATION Place the first 5 ingredients in a large heavy pot. Add chicken, placing breasts on top. Add water and bring to a boil over medium-high heat. Cover with lid slightly ajar. Reduce heat to low and simmer until chicken breasts are just cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool, then cover and chill. Continue to simmer soup with other chicken pieces, uncovered, until broth is fully flavored, about 2½ hours longer. Return breasts to soup to re-warm for about 5 minutes.
 Remove chicken from broth. When cool enough to handle, coarsely shred meat and set aside. Discard skin and bones. Place a fine-mesh sieve or colander over another large pot; strain broth through sieve, discarding solids left in strainer. There should be about 8 cups of broth remaining. Season with salt as desired. Reheat broth. Divide chicken among bowls. Pour hot broth over chicken, dividing equally. Garnish soup with cilantro leaves.

1 7 6

onion, sliced celery stalks, chopped ounces peeled ginger, cut into ½-inch slices garlic cloves, crushed whole black peppercorns 3-pound whole organic chicken, cut into pieces (2 breasts, 2 legs with thighs
attached, 2 wings, 1 back) quarts water (preferably filtered or spring water)

sea salt to taste cilantro leaves

Eating for Wellness

239

HEALTHY CHICKEN NUGGETS
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS
3/4

SERVINGS: MAKES ABOUT 2 DOZEN
PREPARATION Preheat oven to 400 degrees. Cut chicken into bitesized pieces. Combine nut and rice flours, crushed garlic, sea salt, pepper, paprika, and dried parsley flakes in a medium-sized bowl and set aside. Beat eggs in a separate bowl. Dip bite-sized chicken pieces into beaten egg mixture and then dredge through the nutrice flour mixture. Bake in oven on greased cookie sheet for 30 minutes.

cup almond flour 
(You can grind up slivered almonds in a food processor or buy it) 

3/4

3 1 1 1 1 2 2

cup brown rice flour organic chicken breast halves, skinless and boneless tablespoon paprika teaspoon sea salt tablespoon dried parsley tablespoon dried oregano  organic eggs cloves garlic, crushed 

Eating for Wellness

240

SLOW COOKER SICILIAN HENS

PREP AND COOK TIME: 7-8 HOURS
INGREDIENTS 2
1/4

SERVINGS: 4
PREPARATION In a food processor fitted with a metal blade, combine almonds, capers, parsley, garlic, paprika, oil, salt, and pepper. Process until finely chopped but not puréed. Pat mixture on all sides of Cornish hens. Place hens inside a slow cooker. Cover and cook on low for 7-8 hours. Sprinkle with chopped olives for garnish. 

3 3 1
1/2

2
1/4

Cornish hens, halved cup toasted sliced almonds tablespoons drained capers tablespoons chopped fresh parsley garlic clove, chopped teaspoon paprika teaspoons grapeseed oil teaspoon salt ground pepper chopped olives

Eating for Wellness

241

CHAI CHICKEN
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 4 4 1 2 organic chicken legs sliced carrots cup coconut milk cups chai tea sea salt and ground pepper 

SERVINGS: 4
PREPARATION Preheat oven to 350 degrees. Place chicken and carrots in a casserole dish and sprinkle with a pinch of salt and pepper. In a pot, combine coconut milk and tea and bring to a boil. Pour over the chicken in the casserole dish and cover with a lid. Bake in the oven for 45 minutes or until chicken is cooked through. Serve with brown rice and greens.

Eating for Wellness

242

QUICK TURKEY CHILI WITH ADUKI BEANS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 2 cloves garlic, minced tablespoons grapeseed oil
(may substitute olive oil if you use medium or low heat)
1/2

SERVINGS: 4
PREPARATION Sauté garlic and onions in grapeseed oil. Add turkey and cook on medium heat for 5 minutes. Add all spices and sweetener and stir for a few minutes. Add adzuki beans and marinara sauce. Let mixture simmer for 5-7 minutes to allow flavors to blend. 

1 1 1½ 1 1 3 1 1

cup white onion, chopped can Eden Organic Adzuki Beans, drained and rinsed pound ground turkey
(free-range, organic)

teaspoons ground cumin teaspoon red chili flakes pinch cayenne pepper drops stevia  teaspoon ground black pepper  cup marinara sauce (without sugar)

Eating for Wellness

243

HOMEMADE CHICKEN SOUP
PREP AND COOK TIME: 7-9 HOURS
INGREDIENTS 1 whole organic chicken
(Ask butcher to cut chicken lengthwise and include chicken feet, if desired, for collagen, which supports connective tissue.)
1/2

SERVINGS: 1
PREPARATION In a stockpot, heat oil. Salt the skin side of chicken and add to hot pan; sear chicken until golden. Add more salt to inside cavity of chicken and flip over when gold and crispy. Place sliced onion alongside of chicken in the pot and sauté until golden as well. Add celery to the pot and continue to sauté for about 5 more minutes. Add water close to the top of stock pot, bring to boil, reduce heat to simmer, and cook with lid slightly ajar for 6 to 8 hours. 
 
 Halfway through the simmering process, add carrots. Check water level periodically and add more water if it reduces by half the size of stockpot. If you add more water toward the end of the simmering process, cook for at least another 20 minutes before turning off heat. Remove chicken from the pot and remove the meat from the skin and bones. Return meat to the soup mixture and heat through. Turn off heat, add parsley and stir.

1 1 1 3

1-pound bag of organic carrots or 2 bunches heirloom variety, peeled and diced  large yellow onion, sliced bunch celery, ½-inch slice bunch flat leaf Italian parsley, chopped  tablespoons grapeseed oil  Celtic sea salt or your choice of  high quality sea salt filtered water

Eating for Wellness

244

RED MEAT

GRILLED MOROCCAN LAMB STEAK
PREP AND COOK TIME: 1 HOUR
INGREDIENTS Charmoula Rub: 1 1 3 2 2 1 1 3 3 large handful fresh cilantro, leaves and stems chopped large handful fresh Italian parsley, chopped  garlic cloves, chopped teaspoons ground cumin teaspoons ground coriander teaspoon paprika Thai chili or Serrano pepper tablespoons lemon juice lamb steaks coconut spray or grapeseed oil

SERVINGS: 3
PREPARATION Coat steaks with rub and let sit for 30 minutes. Oil grill with coconut spray or grapeseed oil. Grill steaks to desired doneness.

Eating for Wellness

246

GRASS-FED BEEF LASAGNA
PREP AND COOK TIME: 1½ HOURS
INGREDIENTS 1-2 6 3 1 1 2 1 1 1 1 pounds grass-fed beef cloves garlic, minced tablespoons grapeseed oil, divided large jar marinara sauce yellow onion, diced green zucchini, diced pound maitake mushrooms, roughly chopped bunch spinach, cut 1-inch julienne-style bunch oregano, chopped box brown rice lasagna (non-boil pasta), broken into pieces goat cheese, optional 

SERVINGS: 8
PREPARATION Preheat oven to 350 degrees. Heat a large sauté pan on medium-high. Add grass-fed meat and cook until browned. Add minced garlic and 1 tablespoon grapeseed oil; combine and cook for 1 minute. Add marinara to meat mixture and simmer on low. In another skillet, sauté yellow onion, zucchini, and mushrooms in 2 tablespoons grapeseed oil for about 5 minutes. Add veggie ingredients to turkey-marinara sauce; stir. Add spinach and oregano to the sauce; stir and heat through. Oil a 9x13 baking dish. Place a layer of broken lasagna noodles on bottom of baking dish. Layer meat-veggie sauce over the noodles. Dollop with goat cheese if desired. Keep layering until all ingredients are used and finished with sauce. Make sure that noodles are covered with sauce, so that they will cook thoroughly. Cover with foil and bake for an hour. Note:  Try to find lasagna that does not have to be boiled. If pasta does need to be boiled, follow directions on box.

Eating for Wellness

247

GLUTEN-FREE SPICY MEATLOAF
PREP AND COOK TIME: 2 HOURS
INGREDIENTS 2 pounds of high-quality, grass-fed ground beef (or other ground
red meat or turkey)

SERVINGS: 6-8
PREPARATION Preheat oven to 350 degrees. Sauté onions, carrots, and celery in oil for five minutes. Add garlic and continue cooking until veggies are soft. Mix in chili flakes, thyme, and salt. Remove from heat and set aside. 
 In a large bowl, whisk the eggs and combine bread crumbs. If using almond meal, there is no need to soak with eggs, merely add to meat when mixing. Using your hands, mix ground meat, sautéed vegetables, soaked bread crumbs (or eggs and almond meal), and optional fish sauce. Place mixture into an oiled, glass loaf pan. Bake for about 1½ hours. If desired, cover the top of the meatloaf with organic ketchup for the last 15 minutes of baking.
Eating for Wellness

1 2 1 1 4 1 1 1½ 2 1 4

yellow onion, small dice cloves garlic, minced carrot, small dice stalk celery, small dice tablespoons grapeseed oil teaspoon fresh or dried thyme teaspoon dried chili flakes cups gluten-free bread crumbs or almond meal eggs  tablespoon fish sauce, optional tablespoons organic, sugar-free ketchup, if desired

248

SALADS

THE EVERYDAY SALAD
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 4
1/2

SERVINGS: 2
PREPARATION Toss vegetables together in a salad bowl. In a separate bowl, combine oil and vinegar. Toss with salad vegetables. Divide and place on salad plates. Drizzle with lemon juice and add salt and pepper to taste.  

1
1/2

4 2

cups mixed field greens, washed cucumber, washed and sliced handful cherry tomatoes, washed organic red bell pepper, washed, cored, and chunked tablespoons extra virgin olive oil tablespoons balsamic vinegar lemon juice  sea salt and ground pepper to taste 

Eating for Wellness

250

SWEET BEET SALAD
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 4
1/3

SERVINGS: 2
PREPARATION Place beets into a saucepan and fill with enough water to cover. Bring to a boil and cook for 20 to 30 minutes or until tender. Drain, cool, and cut into cubes. In a small bowl, whisk together salt, minced garlic, maple syrup, balsamic vinegar, and olive oil to make the dressing. Place a large helping of baby greens onto each of four salad plates. Place equal amounts of beets over the greens, and top with dabs of goat cheese. Drizzle salad with dressing.

3 1
1/4 1/4 2-4 1/8

medium beets - scrubbed, trimmed, and cut in half cup basil, sliced into ribbons tablespoons maple syrup 10-ounce package mixed baby salad greens cup balsamic vinegar cup extra-virgin olive oil garlic cloves, minced teaspoon Celtic or pink salt goat cheese crumbles, optional 

Eating for Wellness

251

CHINESE CHICKEN SALAD

PREP AND COOK TIME: 30-45 MINUTES
INGREDIENTS
For the chicken: 6 2 1¼ 1 2 3 2 skinless, boneless, organic, chicken breast halves (1½ pounds) large eggs teaspoons Celtic or pink salt cup sesame seeds (can mix black and white seeds) tablespoon sea veggie flakes (nori, kelp, dulse) tablespoons grapeseed oil cups gluten-free bread crumbs pepper to taste head nappa cabbage, sliced thin bag baby spinach and/or mixed greens red pepper, roasted and skinned cup mandarin oranges sliced almonds, lightly toasted option to add broccoli sprouts Asian Dressing: 1 1 1
1/2

SERVINGS: 6

2 2

shallot, minced clove garlic, minced lime, juiced cup minced cilantro tablespoons toasted sesame oil tablespoons fish sauce

Shake all ingredients in a salad dressing container or whisk together in a bowl before serving.

PREPARATION
If chicken breasts are more than ½-inch thick, flatten them between 2 sheets of plastic wrap by gently pounding with the flat side of a meat mallet or with a rolling pin. Whisk eggs in a shallow dish. In a separate shallow dish, combine sesame seeds, sea veggie flakes, gluten-free bread crumbs, salt, and pepper. Dip the chicken in beaten eggs and then dredge in the bread crumb mixture. Heat oil in a large, heavy skillet over moderately-high heat until hot but not smoking. Reduce heat to moderate and cook chicken, turning over once with tongs, until coating is golden and chicken is cooked through, about 10 to 12 minutes. Transfer to a plate. Remove any browned sesame seeds from skillet, then cook the remaining chicken.

Asian Salad: 1
1/2

1
1/2

Combine all ingredients for the Asian salad. Arrange on individual plates and drizzle with Asian dressing.  Serve alongside sesamecrusted chicken.

Eating for Wellness

252

KELP NOODLE SALAD WITH TAMARI AND GINGER DRESSING
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 1 1 2 1 2
1/2

SERVINGS: 6-8
PREPARATION Put whole bag of kelp noodles in hot boiling water for 3 minutes. Drain and rinse in cold water. Set aside to cool.  Combine juices, tamari, garlic, and ginger. Whisk grapeseed oil into liquid mixture. Pour over cooled kelp noodles, add chopped cilantro and mint, and combine thoroughly. Add carrots and cucumbers. Taste; add more tamari if desired.

1 1 3
1/4

bag kelp noodles 1-inch piece ginger, peeled and minced clove garlic, minced large carrots, shredded cucumber, seeded and shredded cups fresh cilantro, roughly chopped cup fresh mint, julienned orange, juiced lime, juiced tablespoons tamari cup grapeseed oil

Eating for Wellness

253

ASPARAGUS SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 1 4
1/3

SERVINGS: 4
PREPARATION Place the asparagus and water in a steamer basket; steam until crisp-tender. Drain and immediately place asparagus in ice water to stop the cooking process. Place salad greens on a serving platter; top with asparagus. In a small bowl, whisk the vinegar, orange juice, garlic, sesame seeds, and ginger. Drizzle over salad. Sprinkle with almonds.

2 1 1 1
1/4

pound fresh asparagus, trimmed cup water cups spring mix salad greens cup apple cider vinegar  tablespoons orange juice tablespoon sesame seeds, toasted clove garlic, minced teaspoon minced fresh ginger root cup slivered almonds, toasted

Eating for Wellness

254

CARROT AND PUMPKIN SEED SALAD
PREP AND COOK TIME: 1¼ HOUR
INGREDIENTS
2-3 1/2

SERVINGS: 2
PREPARATION Combine the carrots, seeds, coriander, and salt. Combine olive oil and lemon juice and pour over salad and toss.

1
1/8 2-3

2

carrots, grated cup pumpkin seeds, soaked for an hour and drained teaspoon dried coriander teaspoon Himalayan pink salt tablespoons extra virgin olive oil tablespoons freshly-squeezed lemon juice 

Eating for Wellness

255

ENDIVE AND PEAR SALAD
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 3 1 2 1 2 1 tablespoons flax oil tablespoon extra virgin olive oil tablespoons raw apple cider vinegar firm-ripe pear  Belgian endives, about 1 pound small head chicory (curly endive), about ½ pound

SERVINGS: 2
PREPARATION In a small bowl, whisk together oil, vinegar, and salt and pepper to taste. Halve and core pear and thinly slice lengthwise. Cut endives crosswise into ½-inchwide slices and tear chicory into bite-sized pieces. In a large bowl, toss greens with pear and vinaigrette.

Eating for Wellness

256

BUTTER LETTUCE SALAD VARIATIONS
PREP AND COOK TIME: VARIES
INGREDIENTS 1. Toss torn butter lettuce with chopped avocado, grapefruit sections, and poppy-seed dressing.  2. Mix torn butter lettuce with baby spinach, diced pear, and mild goat cheese; drizzle with Christa’s Homemade Dressing. 

Eating for Wellness

257

CHRISTA'S HEALTHY ITALIAN DRESSING
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS
3/4 1/2

SERVINGS: MAKES APPROXIMATELY 2¼ CUPS
PREPARATION Shake up in a salad dressing container and enjoy. Keep refrigerated due to flax oil. 

1 1 4 1
1/2

cup  flax oil cup organic extra virgin olive oil  cup raw apple cider vinegar garlic clove, crushed drops of dark-liquid stevia pinch of sea salt teaspoon sea veggie flakes
(dulse, kelp, or nori)

pinch each of basil and oregano juice of half a lemon 

Eating for Wellness

258

ITALIAN PASTA SALAD
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 1 1 1 1
3/4

SERVINGS: 6-8

1 10 1 1

box brown rice or quinoa pasta can garbanzo beans, rinsed and drained red onion, chopped  cup raw broccoli, chopped package feta or goat cheese, crumbled cup pine nuts (option to toast them) heirloom tomato, chopped or grape tomatoes, halved black olives, pitted and halved teaspoon sea salt teaspoon dried or fresh basil

1 1 1

teaspoon dried or fresh parsley teaspoon dried or fresh oregano cup Christa's Healthy Italian Dressing or Italian dressing of your choice

PREPARATION Boil pasta according to package directions and drain. Put in refrigerator to cool for 20 minutes. Mix all ingredients together and serve.

Eating for Wellness

259

TASTY RAW KALE SALAD

PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1
1/2 1/4

SERVINGS: 4
PREPARATION Mix half of the olive oil and salt together in a small bowl. Use the mixture to massage the leaves of the kale. This will soften it and enhance the taste. Chop or chiffonade kale and combine with red pepper and pine nuts. Add pomegranate seeds and cheese. Toss with the remaining olive oil and lemon (or use Christa's Healthy Italian Dressing) and serve. 

1 1 1 1
1/2

bunch kale, washed and de-stemmed cup extra virgin olive oil, divided cup pine nuts (option to toast) red bell pepper, thinly sliced tablespoon quality sea salt lemon, juiced pomegranate, seeded cup burrata cheese, shredded

Eating for Wellness

260

MAYO-FREE ALBACORE TUNA SALAD
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/2 1/2 1/4

SERVINGS: 4
PREPARATION Mix all ingredients and serve.
   Suggestion:  Before eating, add chopped walnuts, sunflower seeds, and/or chives. Serve with greens and grape tomatoes.

1 1

cans wild-caught albacore tuna in water, drained lemon, juiced cup green apple, chopped cup celery, chopped cup olive oil or flax oil  teaspoon sea salt teaspoon kelp flakes fresh ground pepper to taste

Eating for Wellness

261

LATE SUMMER CORN SALAD
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 4
1/2 1/2 1/2 1/2

SERVINGS: 6
PREPARATION In a large pot, heat water to boiling. Place corn in pot and boil for 10 minutes; cool for a few minutes. Cut kernels from cobs and place in mixing bowl. Toss all ingredients in mixing bowl and enjoy.

1 1

ears corn small red onion, finely diced green bell pepper, finely diced red bell pepper, finely diced bunch cilantro, minced tablespoon olive oil lemon, juiced sea salt and pepper to taste

Eating for Wellness

262

GREEN FALL SALAD WITH GOAT CHEESE
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS
1/4

SERVINGS: 4
PREPARATION Heat medium skillet with grapeseed oil. Add shallot, salt, and pepper. Stir 30 seconds or until fragrant. Add apple juice, cider vinegar, and mustard; whisk. Simmer for 3-4 minutes or until slightly reduced. Place spinach in a large serving bowl. Pour dressing on top and toss. Divide salad evenly among 4 plates. Arrange goat cheese, pears, and walnuts on top.

3 2 1
1/2 1/4 1/2

2 1 2

cup walnuts, coarsely chopped  pears-peeled, cored, and cut into ½-inch slices teaspoons grapeseed oil shallot, minced teaspoon kosher salt teaspoon freshly ground black pepper cup apple juice teaspoons apple cider vinegar teaspoon Dijon mustard 16-ounce bag organic baby spinach ounces (about 1/2 cup) goat cheese if preferred

Eating for Wellness

263

TZATZIKI SAUCE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 1 Persian cucumber (peeled, seeded,
diced into ¼-inch pieces)

SERVINGS: MAKES APPROXIMATELY 2 CUPS
PREPARATION Add dill and lemon juice to yogurt and mix well. Fold in diced cucumbers. Add sea salt to taste.

bunch dill, minced small container of plain organic yogurt (6-8 ounces) lemon, juiced pinch of sea salt

Eating for Wellness

264

CARROT AND CABBAGE SALAD

PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1
2-3

SERVINGS: 6-8
PREPARATION Mix all ingredients together and enjoy.

head of red or green cabbage
(finely sliced) carrots (shredded)

1 1 1
1/2

1 2
1/4

bunch of scallions (diced small) teaspoon of crushed ginger bunch of cilantro (chopped) cup apple cider vinegar  orange, lime, or lemon (juiced) tablespoons shoyu or tamari  cup extra virgin olive oil

Eating for Wellness

265

SEAWEED SALAD
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 2 1 3 1 1 ounces seaweed, combine 2-3 varieties (arame, hiziki, wakame) teaspoon maple syrup or raw agave nectar tablespoons rice wine vinegar teaspoon sesame oil (or toasted
sesame oil for nuttier flavor)

SERVINGS: 2
PREPARATION Combine all ingredients in a bowl. Marinate for at least 30 minutes before serving.

teaspoon sesame seeds

Eating for Wellness

266

KELP AND CUCUMBER SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 2 2 1
1/4

SERVINGS: 2
PREPARATION Put kelp in a bowl, cover with water, and let sit for 15 minutes. Drain from water and slice into bite-sized pieces. In a separate bowl, whisk together vinegar, maple syrup, and tamari. Add cucumber and kelp; mix well. Garnish with sesame seeds and serve. *Note: The word kelp refers to any of the brown seaweeds including alaria, wakame, and kombu.

1 3 2

ounces kelp* cups water cucumber, sliced into thin rounds cup rice vinegar tablespoon maple syrup tablespoons tamari tablespoons sesame seeds

Eating for Wellness

267

HIJIKI SALAD
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 3 2 2 4 3 cup hijiki cups carrots, grated cups purple cabbage, grated tablespoons ginger, grated tablespoons umeboshi vinegar tablespoons toasted sesame oil

SERVINGS: 6
PREPARATION Soak hijiki in water for 30 minutes, then drain and rinse. In a large bowl, combine carrots, cabbage, and ginger. Add hijiki, vinegar, and sesame oil. Mix well. Let sit for 15 minutes before serving so flavors blend.

Eating for Wellness

268

HEARTY WINTER GRAIN SALAD

PREP AND COOK TIME: 1 HOUR
INGREDIENTS 1 2
1/2

SERVINGS: 8-10
PREPARATION Rinse grains. Bring stock to boil; add grains and salt. Reduce heat to low and simmer covered for 45 minutes, or until grains are cooked and water is absorbed. Fluff with a fork and let sit covered for 10 minutes.  While the grains are cooking, prepare other ingredients. Sauté onion in grapeseed oil until translucent, about 7 minutes. Blanch kale. Transfer grains to a large bowl; add onion, yam, walnuts, and kale. Mix well. Add vinegar and olive oil to your taste.

1 3
1/2 1/2 1/4

2

cup wheat berries cups vegetable or chicken stock teaspoon sea salt small yellow onion, diced tablespoons grapeseed oil bunch kale, de-stemmed and chopped yam, diced and boiled cup chopped walnuts, toasted tablespoons balsamic vinegar olive oil to taste.

Eating for Wellness

269

LIME QUINOA SALAD WITH MINT
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 2 2 2
2-3

SERVINGS: 4-6
PREPARATION Mix quinoa in with 2 cups fresh water, bring to boil then simmer. Cover and cook until water is absorbed, and quinoa is translucent and fluffy (about 20 minutes). Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined. Test and adjust seasonings. Cover and chill--the longer, the better. In fact, this salad tastes better the second day.

2 1 2 1

cup dry quinoa cups pure water tablespoons fruity extra virgin olive oil limes, juiced fresh mint sprigs, leaves removed and chopped tablespoons cilantro leaves or parsley, chopped handful of cherry or grape tomatoes, quartered tablespoons diced red onion or 2 chopped scallions garlic clove, minced sea salt and fresh ground pepper, to taste option to add 1/8 cup raisins and/or ½-cup sliced apple

Eating for Wellness

270

DANDELION SALAD WITH WARM HAZELNUT VINAIGRETTE

PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 2 3
1/4

SERVINGS: 6
PREPARATION Wash greens, remove stems, and chop into ¾-inch pieces. Place greens in a large mixing bowl and set aside. Heat oil in a sauté pan on medium. Add garlic and nuts, stirring constantly for 2 minutes. Stir in vinegar, salt, and pepper. Pour the hot vinaigrette over the greens and toss well.

1

large bunches dandelion greens tablespoons grapeseed oil cloves garlic, minced cup hazelnuts, coarsely chopped tablespoon balsamic vinegar sea salt and pepper to taste

Eating for Wellness

271

COLD SOBA NOODLE SALAD
PREP AND COOK TIME: 30 MINUTES SERVINGS: 4
INGREDIENTS 8 6 1
1/2 1/2 1/2

PREPARATION Put soba noodles into a pot of 6 cups boiling water. Cook until tender, no more than 8 minutes. Drain and rinse with cold water when finished cooking. Mix all vegetables and noodles in a large bowl. Combine ingredients for dressing in a small bowl. Pour over noodles and vegetables and mix well.

ounces buckwheat soba noodles cups water bunch sunflower sprouts or pea shoots, chopped cup chopped red radishes cup chopped celery cup chopped cucumber optional sliced leeks for garnish

Dressing:
1/2

1
1/4

2 1
1/2

cup basil, finely chopped  tablespoon toasted sesame oil cup tahini tablespoons tamari soy sauce 2-inch piece ginger, peeled and grated lemon, juiced  

Eating for Wellness

272

CITRUS SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 2 2 5 2 2
1/3 1/2

SERVINGS: 4
PREPARATION Wash and chop lettuce and place into large bowl with radishes. Peel oranges and/or grapefruits; slice or cut into pieces. In a small bowl, combine brown rice syrup and vinegar then slowly stream in extra-virgin olive oil, stirring constantly. Pour dressing over the lettuce, season with sea salt and pepper, and toss. Serve on individual plates; lay fruit on top of lettuce and garnish with almonds.

hearts of romaine lettuce fresh oranges and/or grapefruits sliced radishes tablespoons brown rice syrup tablespoons apple cider vinegar cup extra virgin olive oil cup roasted almonds, slivered

Eating for Wellness

273

NAPPA CABBAGE AND CARROT SALAD
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS
1/2

SERVINGS: 4
PREPARATION Toss the cabbage and carrots in a bowl and rub salt into them. Press for 30 minutes or longer. Once salad is pressed, rinse the salt off by filling the bowl with water and drain well. Add lemon juice and oil and mix so that salad is evenly coated. Top with sesame seeds.

1 1
1/2 1/4

3  

medium nappa cabbage, very thinly sliced large carrot, grated teaspoon sea salt lemon, juiced cup black sesame seeds tablespoons of extra virgin olive oil, flaxseed oil, or hemp oil

Eating for Wellness

274

WATERCRESS SALAD
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1½ 2 bunch watercress, washed lemon, juiced tablespoons toasted sesame oil tablespoons umeboshi plum vinegar
 sea salt and ground pepper to taste 

SERVINGS: 2
PREPARATION Tear watercress into small pieces. Combine oil and vinegar and drizzle over greens and toss. Add salt and pepper to taste. Serve in individual salad bowls.

Eating for Wellness

275

SWISS CHARD AND TEMPEH SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 bunch rainbow Swiss chard
(washed, de-stemmed, and coarsely chopped) package tempeh (a soy food), cut

SERVINGS: 4
PREPARATION Combine chopped chard, tempeh, cabbage, carrots, and walnuts in a large bowl. Mix all dressing ingredients well. Drizzle dressing over salad; toss.

1/2

2
2-3

1

into bite-size cubes cups red cabbage, shredded coarsely carrots, grated cup walnuts, toasted

Dressing:
2-3 1/4 1/2

2

cloves garlic, pressed or chopped cup rice vinegar cup walnut oil tablespoons roasted sesame oil

Eating for Wellness

276

SEA VEGETABLES

VEGGIE NORI ROLLS
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1½ 1 2 2 2 1/2 1 1/2 cups cooked short brown rice cup plus 1 teaspoon water teaspoons tamari soy sauce tablespoons rice vinegar sheets nori, roasted seedless cucumber, cut into matchsticks carrot, cut into matchsticks avocado sushi mat
(optional: pickled ginger from a jar) 

SERVINGS: 12 ROLLS

edge of the nori sheet with the edge of the mat nearest you. Using damp fingers, gently press half of rice onto the nori, leaving a 1¾-inch border on the side farthest from you. Then flip the nori sheet over so the rice side is on the plastic (and therefore the outside of the roll when you roll it). Arrange half of cucumber in even strips horizontally across the nori wrap, starting 1 inch from the side nearest you. Arrange half of carrots over cucumber in the same manner. Peel avocado half and cut lengthwise into thin slices; arrange half of slices over carrots in the same manner. Beginning with the edge nearest you, lift mat up with your thumbs, holding filling in place with your fingers, and fold mat over filling so that the upper and lower edges of rice meet. Squeeze gently but firmly along the length of the roll, tugging the edge of mat furthest from you to tighten. Open mat and roll log forward to seal with nori border. Transfer roll, seam side down, to a cutting board. Make second log in the same manner. Cut each log crosswise into 6 pieces with a wet, thinbladed knife. Serve with wasabi paste, tamari soy sauce, and pickled ginger.

PREPARATION Place rice in a non-metal bowl. In a small bowl, stir together vinegar and tamari soy sauce. Pour vinegar mixture over rice, tossing gently with a large spoon to combine. Place sushi mat on a work surface with slats running crosswise. It is recommended to cover the sushi mat in plastic wrap for easier rolling and to avoid a mess. Arrange 1 sheet of nori, shiny side down, on mat, lining up a long

Eating for Wellness

278

SEAWEED SALAD
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 2 1 3 1 1 ounces seaweed, combine 2-3 varieties (arame, hiziki, wakame) teaspoon maple syrup or raw agave nectar tablespoons rice wine vinegar teaspoon sesame oil (or toasted
sesame oil for nuttier flavor)

SERVINGS: 2
PREPARATION Combine all ingredients in a bowl. Marinate for at least 30 minutes before serving.

teaspoon sesame seeds

Eating for Wellness

279

QUICK NORI SOUP
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 5 2 3 2 4 nori sheets tablespoons daikon radish, grated or chunked slices ginger teaspoons umeboshi paste cups boiling water

SERVINGS: 4
PREPARATION In a dry skillet, toast each nori sheet for 1-2 minutes on each side on medium heat. Tear or cut nori into bite size pieces. Add nori, daikon, ginger, and umeboshi to a 4 cups boiling water and simmer for 10 minutes. Optional: add 1 tablespoon miso at the end when heat is off, sifted through metal strainer. 

Eating for Wellness

280

KELP AND CUCUMBER SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 2 2 1
1/4

SERVINGS: 2
PREPARATION Put kelp in a bowl, cover with water, and let sit for 15 minutes. Drain from water and slice into bite-sized pieces. In a separate bowl, whisk together vinegar, maple syrup, and tamari. Add cucumber and kelp; mix well. Garnish with sesame seeds and serve. *Note: The word kelp refers to any of the brown seaweeds including alaria, wakame, and kombu.

1 3 2

ounces kelp* cups water cucumber, sliced into thin rounds cup rice vinegar tablespoon maple syrup tablespoons tamari tablespoons sesame seeds

Eating for Wellness

281

HIJIKI SALAD
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 3 2 2 4 3 cup hijiki cups carrots, grated cups purple cabbage, grated tablespoons ginger, grated tablespoons umeboshi vinegar tablespoons toasted sesame oil

SERVINGS: 6
PREPARATION Soak hijiki in water for 30 minutes, then drain and rinse. In a large bowl, combine carrots, cabbage, and ginger. Add hijiki, vinegar, and sesame oil. Mix well. Let sit for 15 minutes before serving so flavors blend.

Eating for Wellness

282

DULSE DRESSING
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS
1/2 2-3

SERVINGS: MAKES ABOUT 1 CUP  
PREPARATION Warm the water, add tahini, and stir until creamy. Stir or blend in umeboshi paste. Mix thoroughly. Stir in dulse and/or scallions.

1
1/2

3

cup water tablespoons tahini (sesame paste) tablespoon umeboshi paste cup dulse flakes scallions, finely chopped (optional)

Eating for Wellness

283

SNACKS

DRIED APPLE CHIPS WITH CINNAMON
PREP AND COOK TIME: 3 HOURS
INGREDIENTS 2 large apples (or 3 medium) of your choice, sliced crosswise 1/8 inch thick, seeds removed  teaspoon of cinnamon  

SERVINGS: 4
PREPARATION Heat oven to 225 degrees. Arrange apple slices on two parchment-lined baking sheets and bake for 90 minutes. Make sure each apple slice has its own place on the pan. Sprinkle with cinnamon. Flip apple slices over after 90 minutes and continue baking until crisp, about another 60 minutes. Remove and let cool completely. Store chips in an airtight container. 

1

Eating for Wellness

285

SALT AND VINEGAR POPCORN
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS
1/2

SERVINGS: 6 CUPS
PREPARATION Heat coconut oil for 1 minute, then add popcorn and cover with a lid. Shake covered pan around on burner to coat popcorn and to invite popping. Keep moving pan around until all popcorn is popped. Gently remove lid (holding pan down toward bowl and away from the face) and pour popcorn into a large bowl. Spray popcorn with olive or coconut oil spray, then toss with salt and pepper. Add apple cider vinegar at the end and toss again. 

3 2 1 1

cup organic popping corn kernels tablespoons coconut oil tablespoons raw apple cider vinegar teaspoon Celtic or pink salt teaspoon freshly ground black pepper olive or coconut oil spray

Eating for Wellness

286

HOMEMADE ALMOND MILK
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 4 4 1 10 tablespoons almond butter
(may use a different kind of nut butter)

SERVINGS: 4
PREPARATION Blend in a blender for 2-3 minutes.

cups pure water teaspoon vanilla drops dark-liquid stevia

Eating for Wellness

287

ENERGY BLISS BARS
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS
1/4 1/4 1/2 1/2 1/2

SERVINGS: ABOUT 5 DOZEN 1-INCH SQUARES  
PREPARATION Place sesame seeds, sunflower seeds, raisins, and figs into a food processor. Chop until everything is ground together. Add nut or seed butter and mix until combined. Roll mixture into balls or press into 8-inch square cake pan and cut into 1-inch squares. Keep refrigerated. 
 Variation: add ½ cup of unsweetened coconut and a splash of coconut or almond milk, if necessary, to help hold balls together. You can also add superfoods such as maqui powder, cacao powder, spirulina, maca, or açai powder.

cup sesame seeds cup sunflower seeds cup raisins cup dried figs or dates cup almond butter
(or other nut or seed butter) 

Eating for Wellness

288

AÇAI BOWL
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 2 1 1
1/2

SERVINGS: 1
PREPARATION Blend above ingredients. Place in a bowl.  Add favorite toppings. Suggested Toppings: raw cacao nibs raw almonds hemp seeds raw organic local honey

packets frozen açai (unsweetened) banana cup almond milk (unsweetened) cup frozen berries (optional)

Eating for Wellness

289

GREEN GARBANZO HUMMUS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
1/2 1/4 1/4

SERVINGS: 2-3 CUPS
PREPARATION Put all ingredients into a food processor. Mix on medium speed until blended.

2 2
1/2

bag (10 ounces) frozen green garbanzo beans, cooked cup fresh lemon juice cup + 2 tablespoons olive oil cup + 2 tablespoons tahini tablespoons chopped garlic tablespoons water tablespoon sea salt

Eating for Wellness

290

NUTTY OAT CHEWS
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 12-18
PREPARATION In food processor, blend pecan flour, cashew flour, drained dates, nut butter, and maple syrup. Slowly, mix in the rolled oats by hand. If mixture is too thick to mold into balls, add a few tablespoons of water. Continue to mix until soft and malleable. Roll into 1" size balls. Roll the balls into any topping of preference, such as flax seeds, unsweetened shredded coconut, or cacao powder. 

10 3
2-3 1/2

cup pecans (food processed into flour) cup cashews (food processed into flour) medjool dates (de-pit and soak in
hot water or 10 minutes)

tablespoons almond or peanut butter tablespoons maple syrup cup gluten-free rolled oats

Eating for Wellness

291

VEGAN "EGG"NOG
PREP AND COOK TIME: 4¼ HOURS   SERVINGS: 3-4
INGREDIENTS 2
1/2

1 2 1
1/2 1/4

1 1 1

cups cashew crème (see below) cup date paste (see below) cup coconut milk tablespoons maple syrup teaspoon pure vanilla extract teaspoon nutmeg teaspoon cinnamon pinch of cloves pinch cardamom pinch sea salt

Date Paste: Soak 1 cup pitted dates in water for 1-2 hours. Blend in a blender with a small amount of coconut water or water until blended into a paste. Use ½ cup for recipe.  PREPARATION Blend all ingredients in blender until smooth. 

Cashew Crème Base: Soak 1 cup cashews for 4 hours; drain and rinse well. Place in blender with 3 cups of water and purée until very smooth. Use 2 cups of this for the recipe. 

Eating for Wellness

292

OVEN-ROASTED KALE CHIPS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
1/8

SERVINGS: 4
PREPARATION Place a large, shallow roasting pan or sheet pan in the oven and pre-heat to 375 degrees.    Rinse kale, and dry completely. Remove stems, and cut into pieces approximately 3-inches wide. In a large bowl, use your hands to combine the kale with the next 4 ingredients. Season to taste with your choice of suggested ingredients, coating kale evenly.
   When the oven is up to temperature, carefully put the kale into the hot pan, spreading it out into one layer. It will sizzle. Roast in oven for 10 minutes and then gently stir or turn the leaves. Continue roasting another 5-7 minutes until kale is crisp and dry, but not too brown. Some may be chewy instead of crisp. Serve immediately. Everyone always wonders what to do with kale. This is a delicious and fun way to get your greens. Turning it into chips is an easy way to serve with a sandwich, as a topper on salad, or to enjoy right from the pan!

bunch kale (the curly-leaf variety
works best for this recipe)

1
1/2

cup grapeseed oil tablespoon apple cider vinegar or red wine vinegar teaspoon good quality salt ground black pepper 1-2 seasonings of your choice: nutritional yeast flakes garlic powder red chili flakes curry powder Italian herbs

Eating for Wellness

293

CHOCOLATE PUDDING SMOOTHIE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 1 1 1 1 5 1 avocado cup water, plus more for thinning tablespoon flax oil   tablespoon ground flaxseed meal tablespoon fresh bee pollen scoop whey protein powder scoop warrior food vegetarian protein powder  drops dark-liquid stevia tablespoon raw cacao powder

SERVINGS: 1
PREPARATION Blend together until smooth and thick.

Eating for Wellness

294

RAW CASHEW HUMMUS
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1  ½ 2   2   ½  ½  2   cup raw cashews cup pure water cloves garlic tablespoons raw tahini lemon, juiced teaspoon sea salt tablespoons olive oil

SERVINGS: MAKES ABOUT 2 CUPS
PREPARATION Blend all ingredients in a blender or food processor until creamy. Enjoy with veggies or raw flax crackers. 

Eating for Wellness

295

WHITE BEAN PURÉE
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1
1/4

SERVINGS: ABOUT 2 CUPS
PREPARATION Put beans in a colander and rinse until the water is clear (no bubbles). If using canned garbanzos, pop off the shells for easier digestion. Purée ingredients together in a blender or food processor. Serve cold or at room temperature. 

can navy beans (or garbanzo,
black beans, black-eyed peas)

2 3 1 2 1 2

cup water tablespoons chopped cilantro cloves minced garlic teaspoon cumin powder teaspoons sea salt teaspoon chili powder  tablespoons extra virgin olive oil

Eating for Wellness

296

PICO DE GALLO
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 3
1/2

SERVINGS: ABOUT 3 CUPS
PREPARATION Combine all ingredients and mix well. Keep refrigerated.

6 6
1/4 1/4 1/8

1

medium tomatoes, finely diced  cup yellow onion, finely diced tablespoons minced jalapeños  tablespoons lime juice teaspoon sea salt cup chopped fresh cilantro cup chopped Italian flat parsley tablespoon raw apple cider vinegar  optional: a dash of pink or Celtic salt 

Eating for Wellness

297

PEANUT BUTTER DIP WITH RAW VEGGIES

PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 2 2
1/8 1/4

SERVINGS: ABOUT 1/2 CUP
PREPARATION In a bowl, mix ingredients until smooth. Serve with celery, carrot sticks, and cucumber slices.

tablespoons Greek yogurt teaspoons honey teaspoon ground cinnamon cup organic peanut butter (no sugar)

Eating for Wellness

298

SUNFLOWER PATÉ
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 3 1 cups raw sunflower seeds
(soaked 8-12 hours)

SERVINGS: 8 CUPS

SOAK TIME: 8-12 HOURS

PREPARATION Soak sunflower seeds for 8-12 hours; drain. Allow seeds to sprout by leaving out on counter for 3-4 hours. Once sprouted, thoroughly rinse, drain, and remove as many of the thin inner husks that float to the top as possible. In a food processor, process the sunflower seeds, lemon juice, scallions, tahini, vinegar or tamari, onion, parsley, garlic, and cayenne until the mixture is a smooth paste.

cup freshly-squeezed lemon juice 1/2 cup chopped scallions ¼-½ cup raw tahini 1/4 cup raw apple cider vinegar or tamari sauce 2-4 slices red onion, cut into chunks 4-6 tablespoons parsley, coarsely chopped  2-3 medium cloves garlic, coarsely chopped 1/2 teaspoon cayenne pepper
(or more to taste)

Eating for Wellness

299

HEMP AND DATE SNACK BALLS
PREP AND COOK TIM
INGREDIENTS 1 cup raw cashews, powdered in food processor 20 +/- medjool or honey dates, pitted 2-3 tablespoons vanilla 3 tablespoons coconut butter
(found near the nut butters in the baking aisle of health food stores) cup hemp seeds (may use any other crushed nut or seed)

20 MINUTES

SERVINGS: 10-14 BALLS
PREPARATION

FREEZER TIME: 1 HOUR

Put dates, vanilla, and salt in food processor; pulse. Blend in cashew powder gradually, until there is enough to dry the mix out. Melt coconut butter with a few ounces warm water; add to mixture. Roll into balls and then roll the balls in the hemp seeds; freeze to harden. They will be ready to eat in about an hour. Eat right out of the freezer or keep refrigerated. 

1/2

1

pinch of sea salt

Eating for Wellness

300

VEGGIE NORI ROLLS
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1½ 1 2 2 2 1/2 1 1/2 cups cooked short brown rice cup plus 1 teaspoon water teaspoons tamari soy sauce tablespoons rice vinegar sheets nori, roasted seedless cucumber, cut into matchsticks carrot, cut into matchsticks avocado sushi mat
(optional: pickled ginger from a jar) 

SERVINGS: 12 ROLLS

edge of the nori sheet with the edge of the mat nearest you. Using damp fingers, gently press half of rice onto the nori, leaving a 1¾-inch border on the side farthest from you. Then flip the nori sheet over so the rice side is on the plastic (and therefore the outside of the roll when you roll it). Arrange half of cucumber in even strips horizontally across the nori wrap, starting 1 inch from the side nearest you. Arrange half of carrots over cucumber in the same manner. Peel avocado half and cut lengthwise into thin slices; arrange half of slices over carrots in the same manner. Beginning with the edge nearest you, lift mat up with your thumbs, holding filling in place with your fingers, and fold mat over filling so that the upper and lower edges of rice meet. Squeeze gently but firmly along the length of the roll, tugging the edge of mat furthest from you to tighten. Open mat and roll log forward to seal with nori border. Transfer roll, seam side down, to a cutting board. Make second log in the same manner. Cut each log crosswise into 6 pieces with a wet, thinbladed knife. Serve with wasabi paste, tamari soy sauce, and pickled ginger.

PREPARATION Place rice in a non-metal bowl. In a small bowl, stir together vinegar and tamari soy sauce. Pour vinegar mixture over rice, tossing gently with a large spoon to combine. Place sushi mat on a work surface with slats running crosswise. It is recommended to cover the sushi mat in plastic wrap for easier rolling and to avoid a mess. Arrange 1 sheet of nori, shiny side down, on mat, lining up a long

Eating for Wellness

301

EASY HOMEMADE GLUTEN-FREE GRANOLA
PREP AND COOK TIME: 20-30 MINUTES
INGREDIENTS 2
1/2 1/2 1/4 1/4 1/4

SERVINGS: 3 CUPS
PREPARATION Blend and enjoy!
 If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.

cups gluten-free rolled oats cup slivered almonds cup dried shredded coconut cup crystallized ginger cup coconut oil cup maple syrup

Eating for Wellness

302

AVOCADO BANANA BREAKFAST SMOOTHIE
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 1 1
3/4-1

SERVINGS: 2
PREPARATION Blend and enjoy!


1 1

avocado frozen banana cup almond milk (unsweetened) tablespoon maca powder scoop vanilla whey protein powder

Eating for Wellness

303

SOUPS

RED LENTIL SOUP
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS
3-4

SERVINGS: 10

cups dried red lentils
(can find in bulk section)

5 2

cups filtered water fresh lemons, juiced

3 1 1 1 3 1 1 1
2-3

1

tablespoons grapeseed oil or ghee (clarified butter) yellow onion, ¼-inch slices shallot, minced 1-inch piece of ginger root, peeled and minced cloves garlic, minced teaspoon turmeric teaspoon cumin teaspoon cinnamon teaspoons sea salt 24-ounce container of bone broth or chicken stock

PREPARATION In a stock pot, heat grapeseed oil or ghee; add onions and sauté until translucent. Add shallots, ginger, and garlic and sauté for about a minute, or until the garlic becomes slightly golden. Add all dried spices, combine, and lightly sauté for 1 minute. Finally, add bone broth, water, lentils, and sea salt. Bring to boil, then reduce heat to simmer with lid slightly ajar. Cook on low for about 20-25 minutes or until all lentils are a gentle orange color. Add lemon juice during the last few minutes of cooking. Taste and add more sea salt if needed.

Eating for Wellness

305

HEALING BONE BROTH
PREP AND COOK TIME: 12-24 HOURS
INGREDIENTS 5 2 1/4 pounds organic raw chicken bones, * rinsed and cleaned   tablespoons raw apple cider vinegar teaspoon Celtic or pink salt herbs and spices to taste, such as basil, oregano, and/or cayenne

SERVINGS: 6-8 CUPS
PREPARATION Mix all ingredients in a slow cooker filled with water. Turn on low and cook for 12-24 hours. (This slow process draws the minerals out of the bones, making it pure medicine for immunity and gastrointestinal strengthening.) After cooking, strain fat and solids and save broth. Use broth for cooking grains, beans, and soups, or just drink from a mug. 
 *Ask your grocer for the chicken bones. Be sure to ask for the feet, as well, since that is where collagen is found. Collagen is helpful for protein synthesis and is nourishing to your skin, hair, and nails. You can also ask for the neck.

Eating for Wellness

306

SUMMER BEET SOUP
PREP AND COOK TIME: 1½ HOURS
INGREDIENTS
3-4

SERVINGS: 6
PREPARATION Heat oven to 400 degrees. Drizzle beets with oil and roast about 1 hour or until very tender when poked with a fork. Meanwhile, drizzle garlic cloves with oil and roast in separate foil packet, about 30 minutes. Let cool, peel, and quarter. Squeeze garlic from skin. Set aside.
 Heat 2 tablespoons oil in a pot over medium heat. Add leek and cook, stirring, until tender, 6 to 8 minutes. Add beets and garlic, basil, bay leaf, and 3 cups water. Season with salt and pepper. Bring to a boil, then reduce heat and simmer, 5 minutes. Discard bay leaf. Let cool slightly, then purée in a blender until smooth. Stir in lemon juice and adjust seasoning to taste. Sprinkle with sea veggie flakes (kelp, nori, dulse) for garnish.

2 6 1 1½ 1 2
1/2

medium beets, peeled and ends trimmed tablespoons grapeseed oil, plus more for drizzling unpeeled garlic cloves large leek (white and light green part), thinly sliced teaspoons fresh basil leaves, cut into ribbons bay leaf tablespoons lemon juice teaspoon powdered turmeric coarse salt and ground pepper 

Eating for Wellness

307

CHICKEN TORTILLA SOUP
PREP AND COOK TIME: 7-9 HOURS
INGREDIENTS 1 1 2 1 1 3 2
1/2

SERVINGS: 1
PREPARATION In a large saucepan, sauté onions and garlic in oil. Add other ingredients, except chicken and toppings, and simmer for 40 minutes. Add shredded organic chicken breast, season with salt and pepper, and heat through.
 *Optional toppings: organic corn tortilla chip strips, raw cheddar or jack cheese, chopped avocados, one teaspoon of Greek yogurt, chopped cilantro

medium organic onion, diced teaspoon garlic, chopped tablespoons grapeseed oil 15-ounce can diced organic tomatoes 15-ounce can organic tomato purée cups organic vegetable broth cups bone broth (or high-quality
chicken broth without sugar)

1 1 1 8

cup chopped organic cilantro teaspoon cayenne pepper teaspoon chipotle powder  teaspoon cumin ounces precooked and shredded organic chicken breast salt and pepper to taste optional toppings*

Eating for Wellness

308

HOMEMADE CHICKEN SOUP
PREP AND COOK TIME: 7-9 HOURS
INGREDIENTS 1 whole organic chicken
(Ask butcher to cut chicken lengthwise and include chicken feet, if desired, for collagen, which supports connective tissue.)
1/2

SERVINGS: 1
PREPARATION In a stockpot, heat oil. Salt the skin side of chicken and add to hot pan; sear chicken until golden. Add more salt to inside cavity of chicken and flip over when gold and crispy. Place sliced onion alongside of chicken in the pot and sauté until golden as well. Add celery to the pot and continue to sauté for about 5 more minutes. Add water close to the top of stock pot, bring to boil, reduce heat to simmer, and cook with lid slightly ajar for 6 to 8 hours. 
 
 Halfway through the simmering process, add carrots. Check water level periodically and add more water if it reduces by half the size of stockpot. If you add more water toward the end of the simmering process, cook for at least another 20 minutes before turning off heat. Remove chicken from the pot and remove the meat from the skin and bones. Return meat to the soup mixture and heat through. Turn off heat, add parsley and stir.

1 1 1 3

1-pound bag of organic carrots or 2 bunches heirloom variety, peeled and diced  large yellow onion, sliced bunch celery, ½-inch slice bunch flat leaf Italian parsley, chopped  tablespoons grapeseed oil  Celtic sea salt or your choice of  high quality sea salt filtered water

Eating for Wellness

309

BUTTERNUT SQUASH SOUP
PREP AND COOK TIME: 50 MINUTES
INGREDIENTS 1 1 3
1-2

SERVINGS: 4
PREPARATION Preheat oven to 375 degrees. Cut butternut squash in half and remove seeds. Grease a baking sheet with some of the coconut oil and use remaining coconut oil to rub on the meat of the butternut squash. Place in baking dish face down. Bake for 40 minutes or until you can easily put a fork through it. After the squash is cooked, scoop out meat from the skin and place meat in a blender or food processor. Add other ingredients and blend. Serve topped with toasted pine nuts.

1 1
1/2 1/2

2

butternut squash tablespoon coconut oil cups unsweetened coconut milk or 1 container vegetable broth  cups pure water teaspoon powdered ginger teaspoon cinnamon teaspoon salt teaspoon ground turmeric or ¼-inch turmeric root garlic cloves, minced toasted pine nuts, optional 

Eating for Wellness

310

BROCCOLI AND SPINACH SOUP
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2 2 1 1 4
1/2

SERVINGS: 4-6
PREPARATION Using a large soup pot, heat the oil over medium heat; stir in the garlic, onion, turmeric, and ginger to season the oil. Add the broccoli, spinach, parsnips, celery, and parsley. Stir and cook until the spinach wilts and collapses. Add just enough water to cover the vegetables. The spinach will cook down quite a bit, so don't add too much water at first. Bring to a high simmer, cover the pot, and then reduce the heat to a medium simmer. 
 
 Cook for 15 minutes or so until the veggies are softened. Add water if the soup needs thinning. Use an immersion blender to purée the soup. Season with lemon or lime juice and salt and pepper. To make this a creamy soup, add 1 cup coconut milk or blend in 1 avocado.

3 2 1

tablespoon grapeseed oil cloves of garlic, chopped tablespoons diced onion inch fresh ginger, peeled and chopped inch fresh turmeric, peeled and chopped cups fresh broccoli, cut up pound spinach leaves parsnips-peeled, cored, and chopped ribs of celery, trimmed and chopped handful parsley, roughly chopped  water, as needed sea salt and ground pepper, to taste lemon or lime juice

Eating for Wellness

311

WARMING GINGER CHICKEN SOUP
PREP AND COOK TIME: ABOUT 4 HOURS
INGREDIENTS 1 2 8 2
10

SERVINGS: 1
PREPARATION Place the first 5 ingredients in a large heavy pot. Add chicken, placing breasts on top. Add water and bring to a boil over medium-high heat. Cover with lid slightly ajar. Reduce heat to low and simmer until chicken breasts are just cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool, then cover and chill. Continue to simmer soup with other chicken pieces, uncovered, until broth is fully flavored, about 2½ hours longer. Return breasts to soup to re-warm for about 5 minutes.
 Remove chicken from broth. When cool enough to handle, coarsely shred meat and set aside. Discard skin and bones. Place a fine-mesh sieve or colander over another large pot; strain broth through sieve, discarding solids left in strainer. There should be about 8 cups of broth remaining. Season with salt as desired. Reheat broth. Divide chicken among bowls. Pour hot broth over chicken, dividing equally. Garnish soup with cilantro leaves.

1 7 6

onion, sliced celery stalks, chopped ounces peeled ginger, cut into ½-inch slices garlic cloves, crushed whole black peppercorns 3-pound whole organic chicken, cut into pieces (2 breasts, 2 legs with thighs
attached, 2 wings, 1 back) quarts water (preferably filtered or spring water)

sea salt to taste cilantro leaves

Eating for Wellness

312

BROCCOLI AND POTATO PURÉE
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 4
PREPARATION In a large pot cook broccoli, potatoes, and scallions in 1½ quarts of simmering water until vegetables are very tender, about 15 minutes. Reserve ½ cup cooking liquid and then drain. Combine vegetables with reserved cooking liquid in food processor. Pulse until mixture is almost smooth. Add salt, pepper, butter, and lemon juice; blend. Serve at once.

4 1½ 1
1/4

2
1/4

pound broccoli, trimmed and coarsely chopped pound russet potatoes, peeled and diced scallions, thinly sliced quarts water teaspoon salt teaspoon black pepper tablespoons organic butter cup lemon juice

Eating for Wellness

313

CARROT VEGGIE SOUP
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 1 2 1 1 3 1 6½ 2 onion, peeled and chopped stalks celery, washed and sliced clove garlic, peeled and crushed bay leaf (optional) carrots, peeled and thinly sliced medium leek, white and light green parts trimmed and sliced vegetable stock or healing bone broth tablespoons kelp flakes

SERVINGS: 6-8
PREPARATION Put the onion, celery, garlic, bay leaf, carrots, and leek in large saucepan and add the stock. Bring to a boil and simmer for 15-20 minutes, or until the vegetables are very soft; stir occasionally. Remove from heat and cool for 5 minutes. Carefully transfer to a food processor or use a hand blender to blend until smooth. Return the soup to the pan and heat through gently, stirring regularly. Sprinkle with kelp flakes and serve hot. 

Eating for Wellness

314

CURRIED CELERY SOUP

PREP AND COOK TIME: 1 HOUR
INGREDIENTS 2 1 1 2 1½ 1 3 3¾ 1 2 tablespoons ghee (clarified butter) onion, chopped leek, washed and white parts sliced leek leaves for bouquet garni pounds celery, chopped tablespoon medium or hot curry powder
(or more to taste)

SERVINGS: 4-6
PREPARATION *Place a bay leaf, a sprig of thyme, and a sprig of parsley on one piece of green leek. Cover with another piece of green leek. Tie securely with fine string, leaving a length of string attached so that the bouquet garni can be easily retrieved.
 Heat the ghee in a large saucepan. Add the onion, leek, and celery. Cover and cook gently for about 10 minutes, stirring occasionally. Add the curry powder and cook for 2 minutes more, stirring occasionally. Add the potatoes, stock (or water), and bouquet garni. Cover and bring to a boil. Simmer for 20 minutes, until the vegetables are tender. Remove and discard the bouquet garni and set the soup aside to cool slightly. Once the soup has cooled down, carefully purée with a hand-held blender or in a blender or food processor until smooth. Add the mixed herbs, season to taste, and process VERY briefly.  Return to the saucepan and reheat gently until piping hot.  Ladle into soup bowls and garnish each with a sprinkling of celery seeds and some celery leaves.

large red-skinned potatoes, washed and cut cups water or healing bone broth  bouquet garni*  tablespoons finely chopped mixed fresh herbs sea salt  celery seed and celery leaves to garnish

Eating for Wellness

315

ASPARAGUS SOUP

PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 1 1 1 4 tablespoons grapeseed oil small onion, chopped garlic clove, chopped bundle small asparagus, chopped cups low-sodium chicken broth black pepper shredded parmesan cheese (optional)  
 Purée soup with a blender or hand mixer. If you are using a blender, make sure you let the soup cool for over 10 minutes, or your blender will explode. After the soup is puréed, return it to the saucepan and reheat. Season with pepper and top with parmesan (optional).

SERVINGS: 4
PREPARATION In a medium saucepan; add oil, onion, garlic, and asparagus. Cook until onion softens, about 5 to 7 minutes.  Stir occasionally, making sure not to brown, as this will affect the color of the soup. Add chicken broth and bring to a simmer. Cook until the asparagus is tender, about 10 minutes. Remove from heat and let cool. 


Eating for Wellness

316

COOL CUCUMBER AVOCADO SOUP
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1 1 2 1 1 cucumber, peeled ripe avocado, peeled and pitted green onions lime, juiced cup cashew cream* salt and pepper to taste

SERVINGS: 2

SOAK TIME: (NUTS) 2 HOURS

PREPARATION Soak 1 cup cashews in cold water for two hours. Drain cashews and rinse. Place in blender with 1 cup water. Blend on high for several minutes. Use 1 cup in recipe.  To make the soup, roughly chop cucumber, avocado, and green onions and combine with 1 cup cashew cream in a blender or food processor. Add lime juice, salt, and pepper and blend until smooth. Garnish with sprigs of parsley or avocado slices.

*Cashew cream: 1 1 cup cashews cup water

Eating for Wellness

317

DELICIOUS GREEN CLEANSER SOUP
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 1
1/2

SERVINGS: 4
PREPARATION Heat a medium-sized pot with 2'' of water. When water boils, add veggies and blanch for 2 minutes. Remove to a colander to drain and transfer to a food processor. Add all other ingredients and combine well in processor.
 Note: Try adding other vegetables including cauliflower, broccoli, or asparagus.

1 1 1 1 1

bunch organic kale, chopped into 2-inch pieces medium daikon radish, chopped into 1-inch pieces tablespoon tamari teaspoon toasted sesame oil tablespoon brown rice vinegar tablespoon maple syrup tablespoon nutritional yeast flakes dulse flakes to taste sesame seeds (optional)

Eating for Wellness

318

MISO SOUP
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 2½ 3
1/2 1/2 1/2 1/2

SERVINGS: 4
PREPARATION Cut 3 strips of wakame into small pieces. Bring water to a boil. Add wakame, carrot, and mushrooms and simmer 15 minutes. Add kale or other green veggies and cook for 5 more minutes. Add green onion and simmer briefly. Turn off heat and dissolve miso into soup by stirring through a strainer.

1
1-2

cups water strips wakame seaweed cup sliced carrot cup sliced kale, watercress, or green cabbage cup enoki mushrooms cup shiitake mushrooms green onion, sliced fine tablespoons mellow white miso

Eating for Wellness

319

LEMON ARUGULA SOUP
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 3 1 1-2 1 2 cups free-range chicken broth package polenta (corn meal) cups baby arugula lemon, juiced tablespoons extra virgin olive oil salt and pepper to taste 

SERVINGS: 4-6
PREPARATION Cut polenta into pieces and blend in a blender with the chicken broth. Pour into a pot and heat on medium heat for 10 minutes. Remove from heat. Stir in lemon juice and arugula. Drizzle with olive oil and add salt and pepper to taste. 

Eating for Wellness

320

TOMATO BASIL SOUP
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 2 1 4 1 3 3 4 2 4 1
1/2

SERVINGS: 8
PREPARATION Heat the coconut oil in a large stock pot, over medium heat. Add onion, carrots, leeks, celery, and garlic and cook for about 10 minutes, stirring frequently. Add the vegetable stock, tomatoes with juice, thyme, and bay leaf. Bring to a boil then reduce heat and simmer for about 30 minutes. Remove from heat and season with salt and pepper. Remove bay leaf and purée the soup in a blender or with a hand blender. Add coconut creamer or coconut milk and fresh basil. Stir well to combine.

1

tablespoons coconut oil onion, chopped carrots, peeled and chopped leek, white part only, thinly sliced stalks celery, diced cloves garlic, chopped cups vegetable broth cans (28-ounce) fire-roasted whole tomatoes fresh thyme sprig leaves bay leaf cup coconut creamer or unsweetened coconut milk handful of freshly chopped basil sea salt and pepper to taste.

Eating for Wellness

321

CIOPPINO
PREP AND COOK TIME: 13∕4 HOURS
INGREDIENTS 3 1 1 3 2 4
3/4 1/2

SERVINGS: 6-8
PREPARATION Heat the oil in a very large pot over medium heat. Add the fennel, onion, shallots, and salt and sauté until the onion is translucent, about 10 minutes. Add the garlic and red pepper flakes, and sauté for 2 minutes. Stir in the tomato paste. Add tomatoes with their juices, wine, fish stock, and bay leaf. Cover and bring to a boil. Reduce the heat to medium-low. Cover and simmer until the flavors blend, about 30 minutes.
 Add the clams and mussels to the cooking liquid. Cover and cook until the clams and mussels begin to open, about 5 minutes. Add the shrimp and fish. Simmer gently until the fish and shrimp are just cooked through, and the clams are completely open. Stir gently about 5 minutes longer. Discard any clams and mussels that do not open. Season the soup, to taste, with more salt and red pepper flakes. Ladle the soup into bowls or serve over brown rice linguini.

1 1½ 5 1 1 1 1

tablespoons grapeseed oil large fennel bulb, thinly sliced onion, chopped large shallots, chopped teaspoons salt large garlic cloves, finely chopped teaspoon or more dried crushed red pepper flakes to taste cup tomato paste 28-ounce can diced tomatoes in juice cups dry white wine cups fish stock bay leaf pound manila clams, scrubbed pound mussels, scrubbed and de-bearded pound uncooked large shrimp, peeled and deveined

Eating for Wellness

322

QUICK NORI SOUP
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 5 2 3 2 4 nori sheets tablespoons daikon radish, grated or chunked slices ginger teaspoons umeboshi paste cups boiling water

SERVINGS: 4
PREPARATION In a dry skillet, toast each nori sheet for 1-2 minutes on each side on medium heat. Tear or cut nori into bite size pieces. Add nori, daikon, ginger, and umeboshi to a 4 cups boiling water and simmer for 10 minutes. Optional: add 1 tablespoon miso at the end when heat is off, sifted through metal strainer. 

Eating for Wellness

323

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