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Cauliflower Mash
Se rv e s 1-2 / / P re p Ti me : 4 5 mi n
PREPARATION
1. Chop cauliflower into florets.
2. Place in a pot and simmer for 20-30
minutes, until the cauliflower is soft.
3. Remove from heat and mix in the oil and
sea salt, blending together in a food
processor or blender until creamy. Do not
heat flax oil- it damages the oil.
49 Small Meals
Sprouts Salad
S er ve s 1 - 2 / / Pr e p Tim e : 2 0 m in
Cauliflower Rice
Saute
S er ve s 1 - 2 / / Pr e p Tim e : 2 5 m in
INGREDIENTS PREPARATION
3 cups cauliflower, chopped in 1. Pulse the cauliflower in a food processor
florets until fine. It should resemble the shape
1⁄2 cup red pepper, chopped in and size of rice. Be careful not to
small pieces overblend the cauliflower- you do not
1 cup zucchini, chopped in small
want it to become too sticky.
pieces
2. Lightly heat the coconut oil in a pan.
1 cup carrots, chopped thinly Saute the onions, garlic and ginger for a
2 cups broccoli, chopped in
few minutes until the onions start to turn
florets translucent.
1 cup shitake mushrooms, 3. Add the vegetables, except for the
chopped cauliflower rice, and sauté for about
2 cloves garlic, minced 7 minutes, or until the vegetables are
cooked. Add in the tamari and continue
1/3 cup onion, diced
to stir around in the pan.
1 inch piece fresh ginger root,
finely grated or chopped 4. Add the cauliflower rice and cook for
another few minutes.
1 Tbsp coconut oil
2 Tbsp tamari (gluten free, 5. Move the vegetables to the side of the
traditionally brewed soy sauce) pane and crack the eggs into the pan.
2 farm fresh and local (if 6. Scramble the eggs quickly and then mix
possible) organic eggs
together with the vegetables.
Keep fresh for topping:
7. Top with fresh green onions, basil and
handful green onions, finely cashews before serving.
chopped
PREPARATION INGREDIENTS
1. Process all pesto ingredients in a food 1 package kelp noodles,
processor. rinsed well and drained
2. Depending on your taste you may choose 1 cup small broccoli florets
3. Transfer the kelp noodles to a large bowl. 1/2 yellow bell pepper,
diced
Add the broccoli florets.
1 cup almonds or pumpkin
4. Massage both ingredients with half of the seeds for topping
pesto and let sit for 20-30 minutes to allow
For the Pumpkin seed
the noodles and broccoli to soften up. pesto:
5. After that time add cherry tomatoes (but 1 cup pumpkin seeds,
not the juice that may have been released soaked for 8 hrs
during the cutting process, drink it!), yellow 3 packed cups basil leaves
bell pepper and as much pesto as you like.
1 - 2 cloves of garlic,
Adjust seasonings to taste and serve. minced, to taste
6. Sprinkle hemp seeds on top and serve. 6 Tbsp extra virgin olive
oil
Sage Herbed
Sliders
Se rv e s 2 / / P re p Ti me : 3 0 mi n
INGREDIENTS PREPARATION
1 or 2 filets of trout 1. Preheat oven to 350.
1⁄4 cup fresh dill, chopped 2. Mix together the mustard and coconut oil.
2 tsp whole grain mustard 3. Place the trout out on a baking sheet.
2 tsp coconut oil, melted 4. Spread the chopped dill over the fish.
1/8 tsp sea salt Sprinkle with sea salt and pour the marinade
over top.
optional: lemon
Salad Ingredients:
5. Bake for 10-12 minutes, until trout is cooked
through.
3 cups kale, chopped
6. Mix together the kale with dressing
1 Tbsp olive oil or flax oil
ingredients. Serve with the fish, or white
1/8 tsp sea salt beans, and drizzle lemon juice if desired.
2 tsp apple cider vinegar
61 Large Meals Large Meals 62
2 tsp mustard
INGREDIENTS Let’s not beet around the bush. Beets are high in
immune-boosting vitamin C, fiber, and essential
2 medium sized beets,
chopped into cubes minerals like potassium (essential for healthy
nerve and muscle function) and manganese
4 cloves garlic
(which is good for your bones, liver, kidneys, and
1/2 lemon, juiced pancreas). Its history stretches back to ancient
2 tsp fresh or dried times, and the earliest signs of its cultivation
rosemary was approximately 4,000 years ago in the
Mediterranean region. Beets have long been
1 organic chicken breast
associated with sexuality and have been used as
1/8 tsp sea salt an aphrodisiac for thousands of years.
2 tsp olive oil or flax oil
PREPARATION
1. Mixed salad greens for side.
2. Preheat the oven to 350. Place the garlic on
a baking sheet, wrapped in tinfoil, and cook
for about 15 minutes, until softened.
3. While the garlic is roasting, prepare the
beets. Steam the beets for 10-20 minutes,
until soft.
65 Large Meals Large Meals 66
PREPARATION
1. Peel the eggs and cut into pieces.
2. Mix all of the ingredients together in a bowl.
69 Large Meals
INGREDIENTS PREPARATION
2 medium zucchinis 1. In a pan, sauté the onions and garlic for a
few minutes.
1 small onion, diced
Coconut Vegetable
Curry
Se rv e s 2 / / P re p Ti me : 3 0 mi n
3. Add the broccoli and spinach and cook 1⁄2 cup onion, chopped
for another minute.
1 cup spinach, chopped
4. Remove from heat and top with fresh 1 inch ginger root, grated
cilantro. or finely chopped
Large Meals 76
Cauliflower Crust
Pizza *
Se rv e s 2 / / P re p Ti me : 1 hr
PREPARATION INGREDIENTS
1. Preheat the oven to 350. 2 cups cauliflower, ground
6. Place the pizza back into the oven for 15 Vegetables of choice:
minutes until cooked.
Spinach, chopped
7. You can drizzle fresh extra virgin olive oil on Broccoli, chopped
top before serving.
Cashew Cheese
Large Meals 78
Grilled Venison
Kebabs
Se rv e s 2 / / P re p Ti me : 7 hrs
PREPARATION INGREDIENTS
1. Mix together the marinade ingredients: 1 lb wild venison roast, cut
tamari, melted coconut oil, apple cider into 1 1/2” cubes
vinegar, ginger, garlic sea salt, stevia and 1/4 cup tamari
venison.
1/4 cup coconut oil, melted
2. Combine the marinade with the venison in
3 Tbsp cup apple cider
a large glass container or cover in a deep vinegar
dish. Place in refrigerator and let marinate
2 Tbs fresh ginger root,
for at least 6 hours. grated or chopped finely
3. When ready to cook, preheat the grill and 2 cloves garlic, chopped
drain the marinade from the venison. finely
4. Place the peppers, onions, and venison 1⁄4 tsp sea salt
onto metal skewers. few drops stevia
PREPARATION INGREDIENTS
1. Chop the broccoli, onion, ginger and garlic. 1 lb ground bison (organic,
wild)
2. Heat the coconut oil in a large sauté pan or
wok and cook the onions, garlic and ginger 5 cups broccoli, chopped in
florets
for a few minutes.
2 inch piece ginger,
3. Add the bison and sauté for about 5 chopped finely
minutes before adding the broccoli.
1⁄2 cup red onion, chopped
4. Saute for a nother 5 minutes, adding the 4 cloves garlic, minced or
tamari, brown rice vinegar and stevia. sliced finely
Spiced Garlicky
Greens i Seared Fish
i
S er ve s 2 / / P r e p Tim e : 2 5 m in
INGREDIENTS PREPARATION
2 large, ripe bananas, well 1. Preheat oven to 350.
mashed
2. Combine the bananas, vanilla, and coconut
1 tsp pure vanilla extract oil.
1/4 cup coconut oil,
softened (not completely
3. Mix together the almond flour, shredded
melted) coconut, cinnamon, sea salt and baking
powder.
2 cups almond meal
(ground almonds) 4. Combine the dry and wet ingredients.
1/3 cup coconut, finely
shredded & unsweetened 5. Fold in the raisins, seeds and chocolate
chips.
1 tsp cinnamon
6. Lightly oil a baking sheet with coconut oil.
1/8 tsp sea salt
Drop spoonfuls of the batter onto the baking
1 teaspoon baking powder sheet. Bake for 12-15 minutes, until desired
1/3 cup raisins consistency.
1⁄2 cup pumpkin or
sunflower seeds
INGREDIENTS Who can say no to a sweet and nutty bite of PREPARATION INGREDIENTS
this delicious snack. If you’re looking for fiber, 1. Blend the hazelnuts with 1 cup water.
1 cup of dates 1/2 cup raw hazelnuts,
potassium, or copper, look no further than dates. soaked for about 8 hrs
1⁄4 cup walnuts Sure, they aren’t sugar-free, but they won’t hurt 2. Strain the liquid through a nut milk bag. (or any other nut of your
choice)
1⁄4 cup sunflower seeds your efforts to reduce your sugar intake. What 3. Blend the hazelnut milk with the carob
you really want to do is reduce artificial and powder, raw honey or sweetener of 1 cup water
3 Tbsp raw cacao powder
or cocoa powder refined sugars from your diet. This recipe makes choice, vanilla and salt. Pour in a big 1/4 cup raw carob powder
for a perfect post-workout or any time of the day bowl. or cacao powder
pinch of sea salt
energy booster.
4. Slowly add the chia seeds, stirring with a 1/4 cup raw honey, coconut
1⁄2 cup shredded coconut nectar, maple syrup or soft
whisk. pitted dates
PREPARATION 5. Let stand for about 10 minutes, stirring 1/2 vanilla bean or 1 tsp
occasionally. pure vanilla extract
1. Combine all ingredients (except not the
shredded coconut) in a food processor and 6. Best to refrigerate overnight but can pinch Himalayan crystal
mold into desired shape and size. salt or Celtic sea salt
be eaten after sitting 20 minutes in the
fridge or on your counter. 3 Tbsp chia seeds, black or
2. Roll in shredded coconut. white
91 Desserts
Almond Flour
Chocolate Chip
Cookies *
P rep T i me : 25 m in
INGREDIENTS PREPARATION
2 cups almond flour 1. Preheat oven to 350.
1/2 tsp baking powder 2. Combine the almond flour, sea salt, and
1/8 tsp sea salt
baking powder.
1 egg (optional)
Desserts 94
Coconut Strawberry
Cupcakes
P re p Ti me : 3 5 mi n
PREPARATION INGREDIENTS
1. Preheat oven to 350. 1/3 cup coconut flour
2. Beat together the eggs, maple syrup, milk 3 Tbs coconut oil
and coconut oil until fluffy. 3 Tbsp maple syrup
3. Add the coconut flour, baking soda and sea 1⁄4 tsp baking soda
salt.
pinch sea salt
4. Fill mini muffin tins with the batter.
2 eggs
5. Bake for about 20 minutes. Prepare icing 1/3 cup almond milk
while they are baking.
Icing:
6. Allow cupcakes to cool, spread icing over
2 Tbsp coconut oil
and add some fresh strawberries!
1⁄2 cup dates
INGREDIENTS PREPARATION
1 ripe avocado 1. Scoop out the avocado and place in a
high powered blender (such as Vitamix
1 ripe banana (frozen is
best) or Blendtec) along with the banana,
peppermint oil and coconut oil or butter.
1/4 cup coconut butter or
coconut oil 2. Blend until smooth. Add sweetener of
few drops of stevia (to choice. Taste and add more sweetener if
taste) or 2 Tbsp maple desired.
syrup, raw honey, coconut
nectar 3. Place in a bowl and mix in the chocolate.
1 tsp peppermint extract 4. Add in your chocolate chips. Stir them in.
1⁄4 cup extra dark
5. Set bowl in the freezer. Check on the
chocolate chunks or cacao
nibs mixture after an hour and stir. Place back in
the freezer until set.