33 RECIPES

THAT WILL IMPROVE YOUR HEALTH

Delicious Food For Your Heart,
Gut, Brain, Joints & Vision
33 Recipes
That Will Improve Your Health
6 Recipes to Defend Your Heart
1. Fusilli Pasta w/ Broccoli Pesto
2. Seared Tilapia w/ Pineapple &
Cucumber Relish
3. Roasted Salmon, Green Beans &
Tomatoes
4. Chickpea & Red Pepper Soup w/
Quinoa
5. Refried Bean Tostadas w/ Pico De
Gallo
6. Avocados w/ Lemony Crab Salad
6 Recipes to Strengthen Your Joints
7. Curried Potatoes w/ Poached Eggs
8. Mediterranean Tuna Salad
9. Slow Cooker Turkey Chili
10. Kale Chicken Caesar Salad Wrap
11. Rhubarb, Apple & Ginger Muffins
12. Spicy Sweet Potato Black Bean
Burgers
6 Recipes to Enhance Your Eyes
13. Turkey & Mango Orange Pepper
Boats
14. Black Bean & Mango Salad
15. Sweet Potato & Orange Pepper Soup
16. Homemade Trail Mix w/ Raisins &
Nuts
17. Lentil & Orange Salad
18. Chicken Almond Wraps
6 Recipes to Improve Your Digestion
19. Linguine w/ Escarole & Shrimp
20. Tomatoless Beet Soup
21. Almond & Coconut Pancakes w/
Spiced Plums
22. Italian Beans w/ Pesto
23. Roasted Cauliflower Ratatouille
24. Lamb Koftas w/ Tomato & Onion
Salad
6 Recipes to Boost Your Brain
25. Asparagus & Salmon Spring Rolls
26. Lemon Garlic Sardine Fettuccine
27. Gnocchi w/ Chard & White Beans
28. Chicken Cordon Bleu Burger
29. Toasted Pita & Bean Salad
30. Salmon w/ Red Wine Morel Sauce
3 Bonus Recipes for Your Immune System
31. Creamy Garlic Pasta w/ Shrimp &
Vegetables
32. Beef & Bean Chile Verde
33. Chicken & Spinach Soup w/ Fresh
Pesto
 6 RECIPES
to Defend Your Heart
Your cardiovascular wellness is one of the most important areas of health to
maintain. From heart disease and high blood pressure to cardiac arrest and
coronary artery disease, there are a slew of cardiovascular conditions that can
plague your health. Eating heart-healthy foods is one of the only surefire ways to
guarantee that you are not only gaining the adequate nutrition your body needs,
but also preventing the onset of dangerous heart conditions and complications.

Here are six recipes that will defend your heart, reduce risks, and taste delicious
while doing it.
1. Fusilli Pasta w/ Broccoli Pesto

Difficulty: Easy
Time: 15 Minutes
Serves: 4

Ingredients:
12 oz. fusilli pasta
12 oz. frozen broccoli florets
2 clove garlic
½ c. fresh basil leaves
3 tbsp. olive oil
1 tbsp. grated lemon zest
Kosher salt
Toasted sliced almonds
Grated Parmesan cheese

Instructions:
1. Cook the pasta according to
package directions.
2. Reserve 1/2 cup of the cooking
liquid, drain the pasta, and return it
to the pot.
3. Meanwhile, in a microwave-safe and 1/4 cup of the reserved liquid
bowl, combine the broccoli, garlic, (adding more liquid if the pasta
and 1/2 cup water. seems dry).
4. Cover and cook on high, stirring 8. Sprinkle with almonds and
once halfway through, until the Parmesan, if desired.
broccoli is tender, 5 to 6 minutes.
5. Transfer the mixture (liquid Tip: Double the pesto and freeze it in
included) to a food processor. small portions. Thaw it in the fridge
6. Add the basil, oil, zest, and 3/4 overnight, then mix it into rice, spread
teaspoon salt, and purée until it on toast, spoon it on meat or fish, or
smooth. add it to soups for extra flavor.
7. Toss the pasta with the pesto

Broccoli is a great source of lutein, a very potent antioxidant.

Basil contains antimicrobial properties that fight viruses and infections.
2. Seared Tilapia w/ Pineapple & Cucumber Relish

Difficulty: Easy
Time: 15 Minutes
Serves: 4

Ingredients:
1 c. long-grain white rice
2 tbsp. fresh lime juice
1 tbsp. grated ginger
2 tsp. honey
2 tbsp. olive oil
Kosher salt and pepper
2 scallions
1 jalapeño pepper
½ small pineapple
1 small English cucumber
4 6- oz. tilapia fillets

Instructions:
1. Cook the rice according to
package directions.
2. Meanwhile, in a large bowl, whisk
together the lime juice, ginger, 6. Serve the fish with the rice and
honey, 2 tbsp oil, and ¼ tsp each of relish.
salt and pepper.
3. Toss with the scallions, jalapeño, Tip: Try making the relish with 1 ripe
pineapple, and cucumber. mango instead of the pineapple, or use
4. Heat the remaining tsp of oil in a a combination.
large nonstick skillet over medium
heat.
5. Season the tilapia with ¼ tsp each
of salt and pepper and cook until
golden brown and cooked through, 1
to 3 minutes per side.

Ginger relieves digestive issues including nausea, pain, loss of appetite, and motion
sickness. Pineapple aids in eye health, due, in part, to its high amounts of Vitamin C.
3. Roasted Salmon, Green Beans & Tomatoes

Difficulty: Easy
Time: 20 Minutes
Serves: 4

Ingredients:
6 cloves garlic
1 lb. green beans
1 pt. grape tomatoes
½ c. pitted kalamata olives
3 anchovy fillets
2 tbsp. olive oil
Kosher salt
Pepper
1 skinless salmon fillet

Instructions:
1. Heat oven to 425 degrees F.
2. On a large rimmed baking sheet,
toss together the garlic, beans,
tomatoes, olives, and anchovies (if
using) with 1 tablespoon oil and 1/4
teaspoon pepper.
3. Roast until the vegetables are
tender and beginning to brown, 12 to
15 minutes.
4. Meanwhile, heat the remaining
tablespoon oil in a large skillet over
medium heat.
5. Season the salmon with 1/4
teaspoon each salt and pepper and
cook until golden brown and opaque
throughout, 4 to 5 minutes per side.
6. Serve with the vegetables.

Green beans are very high in fiber which helps maintain bowel health. Salmon is an
excellent source of Vitamin B12 which has a calming effect on the Nervous System.
4. Chickpea & Red Pepper Soup w/ Quinoa

Difficulty: Easy
Time: 25 Minutes
Serves: 4

Ingredients:
½ c. quinoa
2 tbsp. olive oil
1 medium onion
1 carrot
2 stalk celery
3 clove garlic
1 tbsp. smoked paprika
Kosher salt
Pepper
1 yellow pepper
1 red pepper
2 can low-sodium chickpeas
2 c. low-sodium vegetable broth
2 tbsp. red wine vinegar
Chopped fresh parsley

Instructions: 6. Add the chickpeas, broth, and 1

1. Cook the quinoa according to cup water and bring to a boil.
package directions. 7. Reduce heat and simmer until
2. Meanwhile, heat the oil in a Dutch the vegetables are tender, 5 to 8
oven or large heavy-bottomed pot. minutes.
3. Add the onion, carrot, and 8. Stir in the vinegar and cooked
celery and cook, covered, stirring quinoa. Serve topped with parsley, if
occasionally, for 6 minutes. desired.
4. Add the garlic, paprika, and 1/4
teaspoon each salt and pepper and
cook, stirring, for 1 minute.
5. Add the peppers and cook,
stirring occasionally, for 5 minutes.

Quinoa is loaded with protein which aids the body in building and repairing muscle tissue.
Celery is high in Vitamin K which is essential to building strong bones.
5. Refried Bean Tostadas w/ Pico De Gallo

Difficulty: Moderate
Time: 25 Minutes
Serves: 4

Ingredients:
8 corn tortillas
2 tsp. canola oil
4 plum tomatoes
1 small jalapeño
½ small red onion
2 tbsp. fresh lime juice
Kosher salt
Pepper
¼ c. chopped fresh cilantro
1 can refried beans
Shredded romaine lettuce

Instructions:
1. Heat oven 425 degrees F.
2. Brush the tortillas with canola oil.
3. Place on baking sheets and bake
until just crisp, about 8 minutes, 7. Fold in the cilantro. Top the
flipping halfway through. tostadas with the beans, tomato
4. Transfer to a paper towel–lined mixture, and lettuce, if desired.
wire rack to cool and harden.
5. Meanwhile, transfer the refried
beans to a microwave-safe bowl and
cook on high until heated through, 1
minute, stirring halfway through.
6. In a medium bowl, toss together
the tomatoes, jalapeño, onion, lime
juice, and 1/4 teaspoon each salt
and pepper.

Jalapeño contains a chemical called capsaicin that aids in weight loss. Cilantro is
considered a great source for important minerals including calcium and phosphorus.
6. Avocados w/ Lemony Crab Salad

Difficulty: Easy
Time: 25 Minutes
Serves: 4

Ingredients:
5 firm, ripe Hass avocados
1 tbsp. grated lemon zest
5 tbsp. fresh lemon juice
1 lb. lump crab meat
½ c. diced radishes
¼ c. light mayonnaise
½ c. shredded fresh basil

Instructions:
1. Heat oven 425 degrees F.
2. Brush the tortillas with canola oil.
3. Place on baking sheets and bake
until just crisp, about 8 minutes,
flipping halfway through.
4. Transfer to a paper towel–lined
wire rack to cool and harden.
5. Meanwhile, transfer the refried
beans to a microwave-safe bowl and
cook on high until heated through, 1
minute, stirring halfway through.
6. In a medium bowl, toss together
the tomatoes, jalapeño, onion, lime
juice, and 1/4 teaspoon each salt
and pepper.
7. Fold in the cilantro. Top the
tostadas with the beans, tomato
mixture, and lettuce, if desired.

Avocados are the only fruit which provides the body with a substantial amount of healthy
monosaturated fats. Radishes acts as a powerful detoxifyer, purifying the blood and
eliminating waste.
 6 RECIPES
to Strengthen Your Joints
As we age, we tend to see a reduction in mobility as our bones lose strength and
our joints feel the wear and tear of everyday life. Joint health means more than
just enhancing flexibility - it also means relieving unwelcome inflammation and
discomfort. Often, conditions like arthritis and degenerative joint disease can cause
unwanted pain and frustration that requires effort to conquer.

Here are 6 recipes that strengthen your joints and fortify your bones, leaving you
full and smiling.
7. Curried Potatoes w/ Poached Eggs

Difficulty: Moderate
Time: 40 Minutes
Serves: 4

Ingredients:
2 russet potatoes (about 2 lbs.)
1 inch fresh ginger
2 cloves garlic
1 Tbsp olive oil
2 Tbsp curry powder (hot or mild)
1 15oz. can tomato sauce
4 large eggs
½ bunch fresh cilantro (optional)

Instructions:
1. Wash the potatoes well, then cut
into ¾-inch cubes.
2. Place the cubed potatoes in a
large pot and cover with water.
3. Cover the pot with a lid and bring
it up to a boil over high heat.
4. Boil the potatoes for 5-6 minutes,
or until they’re tender when pierced
with a fork. Drain.
5. While the potatoes are boiling,
begin the sauce. Peel the ginger
with a vegetable peeler or scrape
the skin off with the side of a spoon.
6. Use a small holed cheese grater
to grate about one inch of ginger
(less if you prefer a more subtle
ginger flavor). Mince the garlic.
7. Add the ginger, garlic, and olive
oil to a large, deep skillet (or a wide
based pot).
8. Sauté the ginger and garlic over
medium low heat for 1-2 minutes, or
just until soft and fragrant.
9. Add the curry powder to the
skillet and sauté for about a minute
more to toast the spices.
10. Add the tomato sauce to the
skillet and stir to combine.
11. Turn the heat up to medium and
heat the sauce through. Taste sauce

Potatoes are a wonderful source of Vitamin B6 which helps the body more efficiently metabolize
food into energy. Eggs are full of the antioxidant selenium which plays an important role in
preventing chronic diseases.
(Continued) Curried Potatoes w/ Poached Eggs

and add salt, if needed.

12. Add the cooked and drained
potatoes to the skillet and stir to
coat in the sauce. Add a couple
tablespoons of water if the mixture
seems dry or pasty.
13. Create four small wells or dips in
the potato mixture and crack an egg
into each. Place a lid on the skillet
and let it come up to a simmer.
14. Simmer the eggs in the sauce
for 6-10 minutes, or until cooked
through (less time if runny yolks are
desired).
15. Top with chopped fresh cilantro
and enjoy.

Tip: If you don’t have a large deep

skillet, a wide pot will do the trick. Make
sure your skillet or pot has a lid and is
big enough to hold the potatoes.
8. Mediterranean Tuna Salad

Difficulty: Very Easy

Time: 25 Minutes
Serves: 4

Ingredients:
2 - 5 oz. cans tuna packed in water,
drained
1/4 cup mayonnaise
1/4 cup chopped kalamata or mixed
olives
2 Tablespoons minced red onion
2 Tablespoons chopped fire roasted
red peppers
2 Tablespoons chopped fresh basil
1 Tablespoon capers
1 Tablespoon fresh lemon juice
2 large vine-ripened tomatoes
Salt and pepper

Instructions:
1. Add all ingredients except
tomatoes in a large bowl then stir to
combine.
2. Slice tomatoes into sixths,
without cutting all the way through,
then gently pry open.
3. Scoop Mediterranean Tuna Salad
mixture into the center. Serve and
enjoy!

Tip: Try serving tuna salad as a

sandwich, in a pita pocket, on a bed of
greens, or with crackers.

Tomatoes serve up a healthy dose of Vitamin A, critical for good vision.

Olives are an excellent source of iron which aids in eradicating fatigue.
9. Slow Cooker Turkey Chili

Difficulty: Easy
Time: 4-6 Hours
Serves: 8-10

Ingredients:
1 tablespoon olive oil
1 lb 99% lean ground turkey
1 medium onion, diced
1 red pepper, chopped
1 yellow pepper, chopped
2 (15 oz) cans tomato sauce
2 (15 oz) cans petite diced tomatoes
2 (15 oz) cans black beans, rinsed
and drained
2 (15oz) cans red kidney beans,
rinsed and drained
1 (16 oz) jar deli-sliced tamed
jalapeno peppers, drained
1 cup frozen corn
2 tablespoons chili powder
1 tablespoon cumin
Salt and black pepper, to taste 4. Add the onion, peppers, tomato
Optional toppings: green onions, sauce, diced tomatoes, beans,
shredded cheese, avocado, sour jalapeños, corn, chili powder, and
cream or Greek yogurt cumin.
5. Stir and season with salt and
Instructions: pepper.
1. Heat the oil in a skillet over 6. Cover and cook on high for 4
medium heat. hours or on low for 6 hours. Serve
2. Place turkey in the skillet, and with toppings, if desired.
cook until brown.
3. Pour turkey into slow cooker. Tip: Try using a 6-quart slow cooker for
best results.

Red peppers contain several phytochemicals and carotenoids, particularly beta-carotene which
provide inflammation relief. Cumin has the ability to aid in numerous body functions including
digestion and immunity.
10. Kale Chicken Caesar Salad Wrap

Difficulty: Easy
Time: 10 Minutes
Serves: 2

Ingredients:
8 ounces grilled chicken, thinly
sliced
6 cups curly kale, cut into bite sized
pieces
1 cup cherry tomatoes, quartered
3/4 cup finely shredded Parmesan
cheese
½ coddled egg (cooked about 1
minute)
1 clove garlic, minced
1/2 teaspoon Dijon mustard
1 teaspoon honey or agave
1/8 cup fresh lemon juice
1/8 cup olive oil
Kosher salt and freshly ground black
pepper
2 Lavash flat breads or two large 4. Add the kale, chicken and cherry
tortillas tomatoes and toss to coat with the
dressing and ¼ cup of the shredded
Instructions: parmesan.
1. In a bowl, mix together the half 5. Spread out the two lavash
of a coddled egg, minced garlic, flatbreads. Evenly distribute
mustard, honey, lemon juice and the salad over the two wraps
olive oil. and sprinkle each with ¼ cup of
2. Whisk until you have formed a parmesan.
dressing. 6. Roll up the wraps, slice in half,
3. Season to taste with salt and and enjoy!
pepper.

Chicken provides the body with Vitamin D which helps in calcium absorption and bone
strengthening. Kale is loaded with the essential trace mineral, copper which helps with
collagen production.
11. Rhubarb, Apple & Ginger Muffins

Difficulty: Moderate
Time: 10 Minutes
Serves: 2

Ingredients:
1/2 cup (55g) almond meal (ground
almonds)
1/4 cup (50g) unrefined raw sugar
2 tablespoons finely chopped
crystallised ginger
1 tablespoon ground linseed meal*
see headnotes
1/2 cup (70g) buckwheat flour
1/4 cup (35g) fine brown rice flour
2 tablespoons organic cornflour or
true arrowroot
2 teaspoons gluten-free baking
powder
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
a good pinch fine sea salt
1 cup finely sliced rhubarb tins with paper cases.
1 small apple, peeled, cored and 2. Place almond meal, sugar, ginger
finely diced and linseed meal into a medium
95ml (1/3 cup + 1 tablespoon) rice or bowl.
almond milk 3. Sieve over flours, baking powder
1/4 cup (60ml) olive oil and spices, then whisk to combine
1 large free-range egg evenly.
1 teaspoon vanilla extract 4. Stir in rhubarb and apple to coat
in the flour mixture.
Instructions: 5. In another smaller bowl whisk
1. Preheat oven to 180C/350C. Line milk, oil, egg and vanilla before
eight 1/3 cup (80ml) capacity muffin pouring into the dry mixture and

Almonds are full of Vitamin E which protects against neurological diseases like Alzheimer’s.
Cinnamon contains a high level of antioxidants that protect heart health and fight diabetes.
(Continued) Rhubarb, Apple & Ginger Muffins

stirring until just combined.

6. Evenly divide batter between
tins / paper cases (scatter with a
few slices of rhubarb if desired)
and bake for 20-25 minutes or until
risen, golden around the edges and
when a skewer is inserted into the
center it comes out clean.
7. Remove from the oven and
set aside for 5 minutes before
transferring to a wire rack to cool.
8. Eat warm or at room temperature.
Enjoy!

Tip: Best eaten on the day of baking,

however they will store in an airtight
container for 2-3 days, or can be frozen
in ziplock bags for longer periods.
12. Spicy Sweet Potato Black Bean Burgers

Difficulty: Moderate
Time: 10 Minutes
Serves: 2

Ingredients:
1/2 cup quinoa
1 can black beans, rinsed and
drained
1 large sweet potato
1/2 cup diced red onion
2 cloves garlic, minced
1/2 cup chopped cilantro
1/2 jalapeno, seeded and diced
1 teaspoon cumin
2 teaspoons spicy cajun seasoning
1/4 gluten free oat flour (regular oat
flour or oat bran will work)
Salt and pepper, to taste
Olive oil or coconut oil, for cooking
6 whole grain hamburger buns
(gluten free, if desired)
Sprouts 2. In a medium saucepan, bring 1
For Avocado-Cilantro Crema: cup of water to a boil.
1/2 large ripe avocado, diced 3. Add in quinoa and bring mixture
1/4 cup low-fat sour cream or plain to a boil.
greek yogurt 4. Cover, reduce heat to low and
2 tablespoons chopped cilantro let simmer for 15 minutes or until
1 teaspoon lime juice quinoa has absorbed all water.
Dash of hot sauce, if desired 5. Remove from heat and fluff the
Salt, to taste quinoa with fork. Place in large bowl
and set aside to cool for about 10
Instructions: minutes. You should have about 1
1. To cook quinoa: Rinse quinoa with 1/2 cups of quinoa.
cold water in mesh strainer. 6. Poke sweet potato several times

Sweet potatoes are an excellent source of Vitamin A which plays an important role in healthy
bone growth. Coconut oil contains lauric acid which acts as a powerful antifungal and
antibacterial.
(Continued) Spicy Sweet Potato Black Bean Burgers

with a fork and place in microwave

for about 3-4 minutes or until it is
soft and cooked thoroughly. Do not
overcook or the sweet potato will
harden.
7. Alternatively, you can roast the
sweet potatoes in the oven at 400
degrees F for 30 minutes or until
fork tender. Remove skin when done
cooking and cooled.
8. In bowl of food processor, add
beans, cooked sweet potato, red
onion, cilantro, garlic, cumin, cajun cilantro, and lime juice. Process until
seasoning, and pulse until smooth, smooth. Add salt to taste.
scraping the sides of the processor 14. Place in fridge until ready to
when necessary. serve burgers.
9. Transfer mixture to bowl and 15. To cook burgers: Heat skillet over
combine with cooked quinoa. medium-high heat. Spray pan with
10. Add salt and pepper to taste and coconut/olive/canola oil cooking
possibly more cajun seasoning if spray. Place in skillet and pan-fry
you’d like. about 3-4 minutes on each side, or
11. Mix in oat bran/oat flour, but until golden brown.
only enough so that you are able to
shape patties. (You shouldn’t need 16. Serve with buns, sprouts, crema
more than 1/3 cup). and desired toppings. Enjoy!
12. Divide into 6 patties (about 1/2
cup each) and place on parchment
paper on baking sheet; refrigerate
for at least 30 minutes to help
patties bind together.
13. To make avocado-cilantro
crema: In bowl of food processor,
place sour cream, diced avocado,
 6 RECIPES
to Enhance Your Eyes
People don’t often draw the connection between a nutritious diet and optimal ocular
health, but the truth is that what we eat determines how healthy our eyes are, and
how powerful our vision can be, when properly supported. You can defeat threats like
cataracts and age-related macular degeneration with targeted nutrients and recipes
that defend the health of your eyes and vision. These foods are not only delicious and
healthy, they specifically benefit the comfort of your eyes.

Here are 6 recipes that enhance your eyes, support your vision, and maintain your
ocular wellness.
13. Turkey & Mango Orange Pepper Boats

Difficulty: Easy
Time: 25 Minutes
Serves: 2

Ingredients:
1 boneless, skinless turkey breast or
2 boneless, skinless chicken breasts,
cut into bite sized pieces (170g or 6
oz)
1 tbsp canola oil or olive oil
1 cup shelled edamame or frozen
peas, thawed
2 green onions, chopped
1 mango, peeled and sliced
¼ cup chopped cashews
¼ cup fresh parsley, chopped
4 orange peppers, seeds removed,
cut in quarters
Salt & pepper

Dressing:
3 tbsp canola oil 2. Season with salt and pepper.
1 tbsp rice vinegar Remove from heat.
1 tsp low sodium soy sauce 3. Bring frozen, shelled edamame to
1 tsp lime juice a boil.
Dash hot sauce 4. Remove from heat as soon as
Dash sesame oil edamame floats to the top of the
Pepper to taste water. Drain and cool.
5. Mix edamame, green onion,
Instructions: mango, cashews and parsley in a
1. Heat oil in a saute pan. Cook bowl.
turkey or chicken breast on med- 6. Add cooked turkey and mix
high heat until cooked through. ingredients together. (This mixture

Edamame is a good source of zinc which has a strong impact on mental function.
Cashews are a powerhouse of proteins and antioxidants which have a major restorative effect on
the body.
(Continued) Turkey & Mango Orange Pepper Boats

can be made from one hour to the

day before and then stored in the
refrigerator.)
7. Mix all ingredients of dressing
together in a small bowl or jar. Add
to the turkey mixture.
8. Spoon into pepper halves and top
with chopped cashews.

Tip: Best eaten cold or at room

temperature.
14. Black Bean & Mango Salad

Difficulty: Very Easy

Time: 10 Minutes
Serves: 2

Ingredients:
2 cups (1 can) black beans, rinsed
1 mango, chopped
1 orange pepper, chopped
½ red pepper, chopped
2 green onions, finely chopped
Zest of 1 lime
3 tbsp fresh parsley or cilantro (1 1/2
tsp dried)
Optional: 1 jalapeno pepper, chopped

Dressing:
3 tbsp olive oil
2 tbsp apple cider vinegar
1 tbsp lime juice
1 tsp Dijon mustard
Salt & pepper to taste
jalapeno peppers. You can also add
Instructions: hot sauce or red chili pepper flakes to
1. Toss ingredients of salad together taste.
in a medium sized bowl.
2. Mix dressing in a small bowl or jar
until it has an even consistency.
3. Add dressing to salad. Cover and
refrigerate for 1 hour or overnight.

Tip: This recipe works well with a bit of

spice. If you like spicy dishes, add more

Mango’s antioxidant compounds have been found to protect against colon cancer.
Apple cider vinegar benefits the body by reducing acid reflux and lowering blood pressure.
15. Sweet Potato & Orange Pepper Soup

Difficulty: Moderate
Time: 50 Minutes
Serves: 2

Ingredients:
2 tbsp olive oil or canola oil
½ large onion, chopped
2 celery stalks, chopped
2 carrots, peeled and chopped
4 sweet potatoes, peeled and
chopped
2 orange peppers, chopped
¾ cup white wine
1 orange peeled and chopped
2 tbsp fresh ginger or 2 tsp ginger
powder
4 cups low sodium vegetable or
chicken stock
½ cup whole-wheat croutons
¼ cup chopped fresh parsley
blender, food processor, or with a
Instructions: hand blender.
1. Saute onion, celery and carrots 5. Add more stock or water as
in 2 tbsp canola or olive oil on necessary to achieve your desired
medium-high heat for 3-5 minutes, thickness.
or until the onion is translucent. 6. Return to low heat for 2-3
2. Add sweet potatoes, peppers, minutes to reheat.
white wine, orange and ginger. Cook 7. Garnish with whole-wheat
for 3-5 minutes, stirring. croutons and chopped parsley.
3. Add stock. Bring to a boil and
then simmer on medium-low heat Tip: Chop raw baby spinach and place
for 30-40 minutes or until potatoes at the bottom of the bowl. Add hot
are tender and cooked through. soup. Let sit for a couple of minutes to
4. Remove from heat. Puree in a soften spinach. Enjoy!

Onions contain large amounts of chromium which assists in regulating blood sugar.
White wine is loaded with antioxidants that protect cells from oxidation.
16. Homemade Trail Mix w/ Raisins & Nuts

Difficulty: Very Easy

Time: 5 Minutes
Serves: 4

Ingredients:
1 cup chopped almonds
1⁄2 cup chopped walnuts
1 cup chopped cashews
1 cup pumpkin seeds
1 cup organic raisins
½ cup unsalted peanuts

Instructions:
1. Mix all ingredients thoroughly in a
large bowl.
2. Pour contents of bowl into a
serving dish for entertaining.

Tip: Store any remaining mix in the

refrigerator for 2-4 weeks in a glass jar
or storage container.

Walnuts are an excellent source of Omega-3 essential fatty acids that help reduce the risk
of heart disease. Pumpkin seeds pack as nutritional punch with manganese which assists
metabolic activity.
17. Lentil & Orange Salad

Difficulty: Easy
Time: 40 Minutes
Serves: 1-2

Ingredients:
1/2 cup green lentils
3/4 cups low sodium chicken broth
1 orange
½ red pepper, sliced
2 green onions, thinly sliced
1/4 cup fresh mint or 2 tsp dried,
divided
1 tbsp olive oil
1 tbsp lime juice
1 tbsp apple cider vinegar
1 beetroot, sliced (optional)
Salt & Pepper

Instructions:
1. Cook lentils. Bring chicken broth
to a boil.
2. Add just under ½ cup raw lentils,
rinsed well.
3. Return to boil, lower heat,
and simmer partially covered for
approximately 30 minutes or until
cooked through. Drain if necessary.
4. While lentils are cooking, prepare
the dressing. With the back of a
spoon, smash half of the mint leaves
with lime juice, apple cider vinegar
and salt/pepper. Add olive oil slowly,
whisking briskly.
5. Using a fine grater, zest the
orange.
6. Remove the rest of the orange
peel using a knife, then chop the
orange into bite-sized pieces.
7. Mix lentils with orange, orange
zest, pepper, green onion and the
remaining mint.
8. Gently toss with the dressing.
Enjoy!
Tip: This dish can be enjoyed
immediately or chilled for up to 2 days.

Lentils are a great blood stabilizer due to its high fiber content.
Beetroots are an immune-boosting powerhouse that is loaded with Vitamin C.
18. Chicken Almond Wraps

Difficulty: Easy
Time: 40 Minutes
Serves: 4

Ingredients:
2 boneless, skinless chicken breasts,
cooked and pulled into bite sized
pieces
1 tbsp canola or olive oil
1 cup frozen peas, defrosted
1 orange pepper, chopped
2 green onion, chopped
1 large orange, peeled with a knife,
quartered and sliced
¼ cup sliced almonds
¼ cup fresh cilantro leaves, chopped
leaf lettuce leaves, Romaine lettuce
leaves or kale leaves, washed and
dried completely
Optional zeaxanthin boost:
garnish with goji berries
onion, orange, almonds and cilantro
Dipping Sauce: in a bowl.
4 tablespoons natural almond butter 2. In a separate bowl, combine
(or natural peanut butter) almond butter, rice vinegar, soy
2 teaspoons rice vinegar sauce, honey and hot sauce.
4 teaspoons soy sauce 3. Add 2 tablespoons hot water
3 teaspoons honey and stir well. If sauce is too thick,
Dash hot sauce add another tablespoon hot water.
Hot water Continue until the sauce has
the consistency of a thick salad
Instructions: dressing.
1. Mix poultry, peas, pepper, green 4. Use 2 tablespoons of the sauce

Honey is loaded with antibacterial and antifungal properties. Goji berries are an incredibly
powerful superfood packed with antioxidants that promote healthy skin.
(Continued) Chicken Almond Wraps

as dressing for the poultry mix. Toss

gently to combine.
5. Separate remaining dipping sauce
into an individual bowl or ramekin
for each person.
6. Spoon chicken mixture into a
lettuce or kale leaf and fold. Enjoy
with the dipping sauce.

Tip: The chicken mixture can be

refrigerated for up to two days. Serve
cold or warm.
18. Chicken Almond Wraps
 6 RECIPES
to Improve Your Digestion
Digestion is one of the most underrated avenues of full-body health, and one of
the most important keys to maintaining wellness throughout every major area in
your body. By supporting your gut’s microbiome (its digestive ecosystem) with
nutrition and probiotics (good bacteria that defend your health), you can ensure
that you live a long, happy life, with maximum digestive comfort, and minimal
digestive issues. These recipes help support smooth, regular digestion.

Here are 6 recipes that will improve your digestion, support your gut, and
enhance your comfort.
19. Linguine w/ Escarole & Shrimp

Difficulty: Moderate
Time: 45 Minutes
Serves: 6

Ingredients:
8 ounces pasta, whole-wheat
linguine
4 teaspoons oil, olive, extra virgin,
divided
1 pound shrimp, raw, peeled and
deveined
3/4 teaspoon salt, divided
1/4 teaspoon black pepper, more for
taste
2 tablespoons garlic, minced
1/2 cup wine, white
1 pint tomatoes, cherry, halved
16 cups escarole (2-3 heads), thinly
sliced
1/4 cup clam juice
1 teaspoon cornstarch
1 tablespoon lemon juice until pink and curled, about 3 to 4
1 lemon, wedges, for garnish minutes. Transfer to a plate.
5. Add garlic and the remaining 1
Instructions: teaspoon oil to the pan and cook,
1. Bring a large pot of water to a boil. stirring, until fragrant, about 15
2. Cook linguine until just tender, seconds.
8 to 10 minutes or according to 6. Add wine and cook until reduced
package directions. by half, 2 to 3 minutes. Stir in
3. Meanwhile, heat 3 teaspoons oil tomatoes.
in a large skillet over medium heat. 7. Add escarole (or chard) in
4. Add shrimp, 1/4 teaspoon salt, handfuls, stirring until it wilts before
and 1/4 teaspoon pepper, and cook adding more.

Escarole’s high amounts of inulin help nourish the body’s beneficial bacteria.
The citric acid in lemon helps prevent calcium kidney stones.
(Continued) Linguine w/ Escarole & Shrimp

8. Cook, stirring occasionally,

until the greens are tender, 5 to 6
minutes.
9. Whisk clam juice (or water) and
cornstarch in a small bowl then add
to the pan.
10. Simmer until slightly thickened,
about 2 minutes.
11. Return the shrimp and any
accumulated juices to the pan,
add lemon juice, the remaining 1/2
teaspoon salt, and pepper, and
cook until heated through, about 1
minute.
12. Drain linguine and return it to
the pot. Add sauce and toss to coat.
Serve with lemon wedges.
20. Tomatoless Beet Soup

Difficulty: Moderate
Time: 60 Minutes
Serves: 4-6

Ingredients:
1 lb fresh beets, tops removed and
scrubbed
2 tbsp coconut oil
1 medium onion, chopped
1 cup chopped celery
8 oz carrots, peeled and chopped
14 oz pumpkin puree
4 cups chicken broth
6 tbsp lemon juice
6 tbsp apple cider vinegar
1 tsp dried savory
1-2 tsp sea salt (or to taste)

Instructions:
1. Place the beets in a small
saucepan and fill with enough water
to cover.
2. Bring to a boil, reduce heat to a
low boil, and allow to cook for 20-
25 minutes or until beets are fork
tender and water is ruby red.
3. Drain beet pot juice and reserve
for smoothies, drinking, etc. Set
beets aside.
4. In a large soup pot or dutch oven,
melt coconut oil and saute onions,
celery, and carrots over medium low
heat until edges turn translucent.
5. Add beets, pumpkin, and broth to
the pot. Bring to a boil.
6. Cover, reduce heat to a simmer,
and cook until all veggies are soft,
about 10-15 minutes.
7. Use an immersion blender and
blend the soup until a smooth puree.
8. Add in the lemon juice and apple
cider vinegar, 1 tbsp of each at a
time, stirring carefully and testing
as you go. You will want the acidic
taste of the lemon and vinegar to

Carrots contain large amounts of beta-carotene which benefit skin, hair, and eye health.
Chicken broth has been shown to improve overall joint health and boost the immune system.
(Continued) Tomatoless Beet Soup

cut through the sweetness of the

root veggies.
9. Add the savory and sea salt. Taste
and add sea salt or lemon juice/
apple cider vinegar slowly until the
tomato flavor tastes fully developed.
10. Garnish with parsley and enjoy!

Tip: Add one 14 oz can coconut milk to

the pot at the end and allow to warm
through for a creamy version of this
tomatoless soup.
21. Almond & Coconut Pancakes w/ Spiced Plums

Difficulty: Moderate
Time: 60 Minutes
Serves: 4-6

Ingredients:
12 ripe plums
1 tbsp runny honey
1 tsp mixed spice
1 tsp grated orange zest
2 tbsp orange juice
100g (3½ oz) ground almonds
25g (1 oz) coconut flour
1 tsp ground cinnamon
1½ tsp baking-powder
4 organic free-range eggs
200ml (7 fl oz) coconut milk
seeds from 1 vanilla pod
1 tbsp runny honey
2 tbsp coconut oil

Instructions:
1. Preheat the oven to 200°C/400°F/
gas mark 6.
2. Cut the plums in half, discard
the stones, and place eight of
them (16 halves), cut-side up, on a
parchment-lined baking-sheet.
3. Mix together the honey, mixed
spice, orange zest and juice and
pour over the plums.
4. Roast for 15 minutes, then
remove and allow to cool. As the
plums cool, they will release their
natural juices.
5. Blend the remaining four plums
with the cooking juices and set
aside.
6. Put the ground almonds in a large
mixing-bowl. Sift the coconut flour,
cinnamon and baking-powder over
the top and mix together thoroughly.
7. In a separate bowl, whisk the eggs
with the coconut milk, vanilla seeds
and runny honey, and then beat into
the dry mixture to make a smooth

Plums help increase the absorption of iron in the body which may be because they are chocked
full of Vitamin C. Vanilla is a powerful antioxidant that can stimulate the body’s natural ability to
heal.
(Continued) Almond & Coconut Pancakes w/ Spiced Plums

batter.
8. Heat a small non-stick frying-pan
over low heat.
9. Add a little coconut oil and drop
a large spoonful of pancake batter
into the hot pan (the mixture should
be enough for four pancakes).
10. Cook for one minute, then flip
the pancake over and cook for
another minute on the other side
until golden brown.
11. Slide out of the pan and keep
warm while you cook the remaining
pancakes in the same way.
12. Reheat plums gently. Serve
pancakes with the warm plums,
drizzled with plum sauce.
22. Italian Beans w/ Pesto

Difficulty: Easy
Time: 30 Minutes
Serves: 4

Ingredients:
14 ounces reduced-sodium chicken
broth
3/4 cup bulgur
1 medium red bell pepper, chopped
1/3 cup basil pesto
1/4 cup scallions, thinly sliced
2 tablespoons balsamic vinegar
2 cups red kidney beans, cooked or
canned
Black ground pepper
Flour tortilla (optional)
Salad greens (optional)

Instructions:
1. In a large saucepan, combine
broth and bulgur. Bring to boil and
reduce heat. Tip: For a fun variation, roll up in
2. Cover and simmer about 15 tortillas or serve on salad greens.
minutes or until bulgur is tender.
Remove from heat.
3. Stir in sweet pepper, pesto, green
onions, and balsamic vinegar. Stir in
beans.
4. Season with ground black pepper,
serve and enjoy.
5. Transfer to an airtight storage
container, if desired, to cover and
chill for up to 3 days.

Balsamic vinegar contains polyphenols, antioxidants that help repair damage done by free
radicals. Red kidney beans are packed with phenolic acids which have been shown to boost
mental health and metabolism.
23. Roasted Cauliflower Ratatouille

Difficulty: Moderate
Time: 50 Minutes
Serves: 6

Ingredients:
150g (5 ½oz) cauliflower florets
80g (3 oz) red pepper, deseeded and
cut into 1cm (½ in) chunks
80g (3 oz) yellow pepper, deseeded
and cut into 1cm (½ in) chunks
80g (3 oz) green pepper, deseeded
and cut into 1cm (½ in) chunks
50g (2 oz) red onion, thinly sliced
50g (2 oz) courgette, cut into 1cm (½
in) chunks
1 tbsp rosemary leaves, chopped
1 tbsp thyme leaves, chopped
Olive oil for drizzling

Sauce:
10g (½ oz) coconut oil
1 small onion, finely chopped Flat-leaf parsley, chopped, to
3 garlic cloves, crushed garnish
1 cinnamon stick
2 bay leaves Instructions:
2 thyme sprigs 1. Preheat the oven to 200°C/400°F/
2 allspice berries, finely crushed gas mark 6.
1 tsp runny honey 2. Blanch the cauliflower in a pan of
2 tsp cider vinegar boiling water for one minute, then
150ml (5fl oz) chicken broth drain and refresh in cold water. Pat
200g (7 oz) canned chopped dry with kitchen paper.
tomatoes 3. Put the vegetables on a non-stick

Cauliflower contains 77% of the recommended daily value for Vitamin C.

Rosemary’s essential oil properties improve memory and fight cancer.
(Continued) Roasted Cauliflower Ratatouille

baking-tray and drizzle with the oil.

4. Add the chopped herbs and
season with salt and pepper.
5. Roast for 15 to 20 minutes until
golden brown, turning vegetables
halfway through cooking.
6. Remove and keep warm.
7. In a heavy-bottomed saucepan,
melt coconut oil over medium heat
and sweat the onion and garlic with
the cinnamon, bay leaves, thyme
and allspice until golden brown,
stirring continuously.
8. Add the honey, cider vinegar,
chicken broth and chopped
tomatoes.
9. Reduce the heat to a gentle
simmer and cook for 20 minutes.
10. Season to taste and remove
the cinnamon, bay leaves and
thyme before adding the roasted
vegetables.
11. Cook for five minutes to bring all
the flavors together.
12. Serve and enjoy!

Tip: Serve warm with lots of chopped

parsley, and try it with lamb koftas too!
24. Lamb Koftas w/ Tomato & Onion Salad

Difficulty: Moderate
Time: 20 Minutes
Serves: 4

Ingredients:
500g (1lb 2oz) minced lean lamb
1 small onion, finely grated
1 fresh red chilli, deseeded and
finely chopped
10g (½oz) fresh root ginger, peeled
and grated
10g (½oz) mint leaves, chopped
10g (½oz) coriander leaves, chopped
½ tbsp ground cumin
½ tbsp ground coriander
2 garlic cloves, crushed
4 tsp melted clarified butter
Squeeze of lemon juice

For the tomato and onion salad:

4 tomatoes
1 red onion, chopped long sausage shape.
4 mint sprigs, chopped 3. Thread each kofta onto a metal or
2 coriander sprigs, chopped bamboo skewer.
1 tbsp olive oil 4. Cover and keep in the fridge until
you’re ready to cook them.
Instructions: 5. To make the salad, chop the
1. Mix together the minced lamb, tomatoes and mix with the rest of
onion, chilli, ginger, herbs, ground the ingredients. Season to taste.
spices, garlic and a large pinch of 6. When you’re ready to cook the
salt in a bowl. koftas, heat a griddle pan over a
2. Divide the mixture into eight medium heat.
portions and roll each one into a 7. Lightly brush the koftas with

Mint soothes the stomach and activates digestive enzymes that aid in of cases of indigestion
and inflammation. Red chili’s main benefit comes from capsaicin which can help relieve
migraines and muscle, joint, and nerve pain.
(Continued) Lamb Koftas w/ Tomato & Onion Salad

clarified butter and cook them for 3

to 4 minutes on each side.
8. Remove from the pan and set
aside to rest for 10 minutes.
9. Squeeze lemon juice over the
koftas and serve on top of the salad.

Tip: For a delicious twist, try them

with the roasted cauliflower ratatouille
recipe.
 6 RECIPES
to Boost Your Brain
There is very little in the world of health as critical as maintaining your cognitive
functioning and reducing the risk of brain disease, stroke, and other conditions. What
you eat and how you live can be the greatest factors affecting your cognitive wellness
and potential for degenerative disease. These recipes defend your brain, enhance
your focus and empower mental clarity and wellness. You can support your mind with
adequate nutrition and a healthy diet full of omega-3s.

Here are 6 recipes that boost your brain, enhance focus, and keep the mind healthy
and sharp.
25. Asparagus & Salmon Spring Rolls

Difficulty: Moderate
Time: 45 Minutes
Serves: 12

Ingredients:
24 thick or 36 thin asparagus
spears (about 2 pounds)
2 3-to-4-ounce packages smoked
wild salmon
12 8-inch rice-paper wrappers
1 ripe avocado, cut into 24 slices
1 cup shredded carrot
½ cup chopped fresh basil
½ cup chopped fresh mint

Dipping Sauce:
⅓ cup reduced-sodium soy sauce
2 tablespoons orange juice
2 tablespoons lemon juice
2 tablespoons mirin
¼ teaspoon crushed red pepper, or
more to taste
Instructions:
1. To prepare spring rolls: Bring 1
inch of water to a boil in a large
skillet.
2. Trim asparagus spears to no
longer than 6 inches, then add to
the boiling water.
3. Partially cover and cook the
asparagus until tender-crisp, about
3 minutes. Drain.
4. Refresh under cold water. Cut
each spear in half lengthwise.
5. Cut salmon slices into 12 strips no
longer than 6 inches each.
6. Soak one wrapper at a time in a
shallow dish of very hot water until
softened, about 30 seconds. Lift
out, let excess water drip off and lay
on a clean, dry cutting board.
7. Center a strip of smoked salmon
in the bottom third of the wrapper,
leaving a 1-inch border on either
side.

Asparagus contains large amounts of folate that plays an important role in DNA synthesis and
repair. Smoked wild salmon is loaded with B vitamin complex that promotes cognitive health.
(Continued) Asparagus & Salmon Spring Rolls

8. Arrange 4 thick (or 6 thin)

asparagus spear halves (overlapping
as necessary) over the salmon.
9. Top the asparagus with 2 avocado
slices, 1 tablespoon shredded carrot
and about 2 teaspoons each of basil
and mint.
10. Fold the wrapper over the filling
and roll into a tight cylinder, folding
in the sides as you go.
11. Repeat with the remaining
wrappers and filling. Cut each
finished roll in half.
12. To prepare dipping sauce: Whisk
soy sauce, orange juice, lemon juice,
mirin and crushed red pepper in a
small serving bowl. Serve the rolls
with the sauce.

Tip: Ahead of time, individually wrap

in parchment or wax paper and
refrigerate for up to 4 hours.
26. Lemon Garlic Sardine Fettuccine

Difficulty: Easy
Time: 30 Minutes
Serves: 4

Ingredients:
8 ounces whole-wheat fettuccine
4 tablespoons extra-virgin olive oil,
divided
4 cloves garlic, minced
1 cup fresh breadcrumbs (see tip),
preferably whole-wheat
¼ cup lemon juice
1 teaspoon freshly ground pepper
½ teaspoon salt
2 3-to-4-ounce cans boneless,
skinless sardines, preferably in
tomato sauce, flaked
½ cup chopped fresh parsley
¼ cup finely shredded Parmesan
cheese

Instructions: large bowl. Heat the remaining 2

1. Bring a large pot of water to a boil.
2. Cook pasta until just tender, 8 to
10 minutes or according to package
directions. Drain.
3. Meanwhile, heat 2 tablespoons
oil in a small nonstick skillet over
medium heat.
4. Add garlic and cook, stirring, until
fragrant and sizzling but not brown,
about 20 seconds.
5. Transfer the garlic and oil to a
tablespoons oil in the pan over
medium heat.
6. Add breadcrumbs and cook,
stirring, until crispy and golden
brown, 5 to 6 minutes. Transfer to a
plate.
7. Whisk lemon juice, pepper and
salt into the garlic oil.
8. Add the pasta to the bowl
along with sardines, parsley and
Parmesan. Gently stir to combine.

Unlike white flour pasta, whole wheat fettuccine contains the entire grain kernel, the germ,
endosperm, and bran which promotes regularity. Sardines are high in Omega-3’s which help
defend the body against mood disorders like anxiety and depression.
(Continued) Lemon Garlic Sardine Fettuccine

9. Serve sprinkled with the

breadcrumbs and enjoy!

Tip: To make fresh breadcrumbs, trim

crusts from whole-wheat bread. Tear
bread into pieces and process in a
food processor until coarse crumbs
form. One slice of bread = ½ cup fresh
crumbs.
27. Gnocchi w/ Chard & White Beans

Difficulty: Easy
Time: 30 Minutes
Serves: 6

Ingredients:
1 tablespoon plus 1 teaspoon extra-
virgin olive oil, divided
1 16-ounce package shelf-stable
gnocchi, (see tip)
1 medium yellow onion, thinly sliced
4 cloves garlic, minced
½ cup water
6 cups chopped chard leaves,
(about 1 small bunch) or spinach
1 15-ounce can diced tomatoes with
Italian seasonings
1 15-ounce can white beans, rinsed
¼ teaspoon freshly ground pepper
½ cup shredded part-skim
mozzarella cheese
¼ cup finely shredded Parmesan
cheese medium heat, for 2 minutes.
4. Stir in garlic and water. Cover and
Instructions: cook until the onion is soft, 4 to 6
1. Heat 1 tablespoon oil in a large minutes.
nonstick skillet over medium heat. 5. Add chard (or spinach) and cook,
2. Add gnocchi and cook, stirring stirring, until starting to wilt, about 1
often, until plumped and starting to to 2 minutes.
brown, 5 to 7 minutes. 6. Stir in tomatoes, beans and
3. Transfer to a bowl. Add the pepper and bring to a simmer.
remaining 1 teaspoon oil and onion 7. Stir in the gnocchi and sprinkle
to the pan and cook, stirring, over with mozzarella and Parmesan.

Chard is an excellent source of Vitamin K which aids in bone health.

White beans help regulate blood sugar levels and reduce the risk of diabetes.
(Continued) Gnocchi w/ Chard & White Beans

8. Cover and cook until the cheese

is melted and the sauce is bubbling,
about 3 minutes.

Tip: Look for shelf-stable gnocchi near

other pasta in the Italian section of
most supermarkets.
28. Chicken Cordon Bleu Burger

Difficulty: Easy
Time: 35 Minutes
Serves: 4

Ingredients:
¼ cup low-fat mayonnaise
1 teaspoon Dijon mustard
5 tablespoons finely chopped
shallot, divided
1½ teaspoons finely chopped fresh
thyme, divided
1 pound ground chicken
⅓ cup finely diced ham
¼ teaspoon salt
¼ teaspoon freshly ground pepper
4 slices Swiss cheese
8 small slices pumpernickel bread or
4 large slices, cut in half, toasted
12 large leaves spinach, tough
stems removed

Instructions: until an instant-read thermometer

1. Preheat grill to medium-high.
2. Combine mayonnaise, mustard, 1
tablespoon shallot and ½ teaspoon
thyme in a small bowl. Set aside.
3. Place the remaining 4
tablespoons shallot, remaining 1
teaspoon thyme, chicken, ham,
salt and pepper in a medium bowl.
Gently combine without overmixing.
4. Form into 4 patties, about ¾ inch
thick. Oil the grill rack (see tip).
5. Grill the burgers, turning once,
inserted in the center registers
165°F, about 4 to 5 minutes per side.
6. Top each burger with cheese and
cook until melted, 1 to 2 minutes.
7. Assemble the burgers on toasted
bread with the herb mayonnaise and
spinach.
Tip: To oil a grill rack, oil a folded paper
towel, hold it with tongs and rub it over
the rack. (Do not use cooking spray on
a hot grill.)

Spinach is very high in niacin which lowers the risk of cardiovascular disease.
The flowers, leaves, and oil of thyme have been used in treating numerous ailments including
whooping cough, arthritis, and diarrhea.
29. Toasted Pita & Bean Salad

Difficulty: Easy
Time: 30 Minutes
Serves: 4

Ingredients:
2 6-inch whole-wheat pita breads,
cut or torn into bite-size pieces
2 cloves garlic, peeled
⅛ teaspoon salt
2 tablespoons fresh lemon juice
2 tablespoons ground toasted cumin
seeds
3 tablespoons extra-virgin olive oil
Freshly ground pepper to taste
2 cups cooked pinto beans, well
drained and slightly warmed
1 cup diced plum tomatoes or ½ pint
cherry tomatoes, quartered
½ cucumber, peeled and diced
1 cup sliced romaine lettuce
1 cup crumbled feta cheese
3 tablespoons chopped fresh 4. Mash garlic and salt with the back
parsley of a chef’s knife to form a paste.
3 tablespoons chopped fresh mint 5. Transfer to a bowl, add lemon
juice and ground cumin and whisk
Instructions: to blend.
1. Preheat oven to 400°F. 6. Add oil in a slow, steady stream,
2. Spread pita pieces out on a large whisking continually. Season with
baking sheet. pepper.
3. Bake until crisp and beginning to 7. Place beans, tomatoes and
brown, 5 to 7 minutes. Let cool on cucumber in a serving bowl.
the pan. 8. Add the toasted pita, lettuce,

Cucumbers contain fisetin, an anti-inflammatory that may support brain health.

Parsley is a great source of thiamine which is necessary to the body to breakdown fat
and protein.
(Continued) Toasted Pita & Bean Salad

feta, parsley, mint and the dressing.

9. Toss to mix. Season with more
pepper. Serve immediately and
enjoy!

Tip: Toast cumin seeds in a small

skillet over medium heat, stirring
occasionally, until very fragrant, 2 to 5
minutes. Let cool. Grind into a powder
in a spice mill or blender.
30. Salmon w/ Red Wine Morel Sauce

Difficulty: Moderate
Time: 45 Minutes
Serves: 4

Ingredients:
1½-ounce package dried morel or
porcini mushrooms
1 cup boiling water
2 teaspoons cornstarch
2 teaspoons plus 1 tablespoon
extra-virgin olive oil, divided
⅓ cup finely chopped shallots
¾ cup dry red wine
1 cup seafood stock or bottled clam
juice
1 teaspoon butter
1-2 teaspoons lemon juice
½ teaspoon salt, divided
½ teaspoon freshly ground pepper,
divided
1¼ pounds wild-caught salmon fillet,
skinned and cut into 4 portions 5. Stir together 1 tablespoon of the
soaking liquid and cornstarch in a
Instructions: small bowl.
1. Combine mushrooms and boiling 6. Heat 2 teaspoons oil in a large
water in a small bowl. skillet over medium heat.
2. Soak until the mushrooms are 7. Add shallots and cook, stirring,
softened, 12 to 15 minutes. until softened, about 2 minutes.
3. Strain the soaking liquid through 8. Add the mushrooms and cook for
a paper towel-lined sieve into a 1 minute more.
bowl. 9. Stir in wine and cook, stirring,
4. Rinse the mushrooms and finely until reduced to about ½ cup, 2 to 3
chop. minutes.

Porcini mushrooms are very high in potassium which enhances muscle strength and
metabolism. Shallots are rich in flavonols and polyphenolic compounds which protect the body
with antioxidant, anti-inflammatory, anti-carcinogenic properties.
(Continued) Salmon w/ Red Wine Morel Sauce

10. Add the remaining soaking liquid

and seafood stock (or clam juice) to
the pan.
11. Bring to a simmer and cook until
the sauce is reduced to 1½ cups,
about 10 to 14 minutes.
12. Stir the cornstarch mixture and
stir it into the simmering sauce.
13. Cook, stirring, until slightly
thickened, 1 to 2 minutes.
14. Remove from the heat and stir in
butter, lemon juice and ¼ teaspoon
each salt and pepper. 15. Meanwhile,
season salmon with the remaining ¼
teaspoon each salt and pepper.
16. Heat the remaining 1 tablespoon
oil in a large nonstick skillet over
medium-high heat.
17. Add the salmon and cook until
just cooked through, 3 to 5 minutes
per side.
18. Serve with the mushroom sauce.

Tip: For more information about wild-

caught salmon, visit seafoodwatch.org.
3 BONUS RECIPES
for Your Immune System
Now that you have defended the health of your brain, heart, joints, eyes, and
digestion (while cooking up some delicious fare at the same time), the last major
remaining component is the optimization of your immune system responses. By
enhancing these disease-fighting defenses with healthy food and nutrients, you
decrease risks of disease and enhance your body’s wellness. Immune system
defense is the gateway to fighting sickness and you can boost it through your diet.

Here are 3 bonus recipes that bolster immune system responses and reinforce
your body’s health.
31. Creamy Garlic Pasta w/ Shrimp & Vegetables

Difficulty: Easy
Time: 30 Minutes
Serves: 4

Ingredients:
6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw
shrimp, cut into 1-inch pieces
1 bunch asparagus, trimmed and
thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1¼ teaspoons kosher salt
1½ cups nonfat or low-fat plain
yogurt
¼ cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
½ teaspoon freshly ground pepper
¼ cup toasted pine nuts (optional)
5. Whisk in yogurt, parsley, lemon
Instructions: juice, oil and pepper.
1. Bring a large pot of water to a boil. 6. Add the pasta mixture and toss to
2. Add spaghetti and cook 2 minutes coat.
less than package directions. 7. Serve sprinkled with pine nuts (if
3. Add shrimp, asparagus, bell desired).
pepper and peas and cook until the
pasta is tender and the shrimp are Tip: To toast pine nuts, place in a small
cooked, 2 to 4 minutes more. Drain dry skillet and cook over medium-low
well. heat, stirring, until fragrant, about 2 to
4. Mash garlic and salt in a large 4 minutes.
bowl until a paste forms.

Plain yogurt that contains “live” or “active” cultures helps restore healthy bacteria in the body.
Pine nuts have a high amount of manganese which helps maintain the body’s hormone balance
and connective tissue strength.
32. Beef & Bean Chile Verde

Difficulty: Easy
Time: 30 Minutes
Serves: 4

Ingredients:
1 pound 93%-lean ground beef
1 large red bell pepper, chopped
1 large onion, chopped
6 cloves garlic, chopped
1 tablespoon chili powder
2 teaspoons ground cumin
¼ teaspoon cayenne pepper, or to
taste
1 16-ounce jar green salsa, green
enchilada sauce or taco sauce
¼ cup water
1 15-ounce can pinto or kidney
beans, rinsed

Instructions:
1. Cook beef, bell pepper and onion
in a large saucepan over medium until the vegetables are tender,
heat, crumbling the meat with a about 10 to 15 minutes.
wooden spoon, until the meat is 6. Stir in beans and cook until
browned, 8 to 10 minutes. heated through, about 1 minute.
2. Add garlic, chili powder, cumin
and cayenne.
3. Cook until fragrant, about 15 Tip: Cover and refrigerate for up to 3
seconds. days. Reheat just before serving.
4. Stir in salsa (or sauce) and water,
and bring to a simmer.
5. Reduce heat to medium-low,
cover and cook, stirring occasionally,

A 3 oz. serving of 95% lean ground beef has only 164 calories and 4.5 grams of fat, but offers up
24 grams of protein. Cayenne pepper contains capsaicin which aids the cardiovascular system
and reduces risk of heart attacks.
33. Chicken & Spinach Soup w/ Fresh Pesto

Difficulty: Moderate
Time: 30 Minutes
Serves: 5

Ingredients:
2 teaspoons plus 1 tablespoon
extra-virgin olive oil, divided
½ cup carrot or diced red bell pepper
1 large boneless, skinless chicken
breast (about 8 ounces), cut into
quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken
broth
1½ teaspoons dried marjoram
6 ounces baby spinach, coarsely
chopped
1 15-ounce can cannellini beans or
great northern beans, rinsed
¼ cup grated Parmesan cheese
⅓ cup lightly packed fresh basil
leaves
Freshly ground pepper to taste
¾ cup plain or herbed multigrain brown, 3 to 4 minutes.
croutons for garnish (optional) 4. Add garlic and cook, stirring, for 1
minute more.
Instructions: 5. Stir in broth and marjoram, and
1. Heat 2 teaspoons oil in a large bring to a boil over high heat.
saucepan or Dutch oven over 6. Reduce heat and simmer, stirring
medium-high heat. occasionally, until chicken is cooked
2. Add carrot (or bell pepper) and through, about 5 minutes.
chicken. 7. With a slotted spoon, transfer the
3. Cook, turning chicken and stirring chicken pieces to a clean cutting
frequently, until chicken begins to board to cool.

Marjoram is an aromatic herb with many mineral compounds that have effective antibacterial,
antiviral, and antifungal properties. Cannellini beans provide the body with a high amount of
fiber and protein while remaining very low in calories.
(Continued) Chicken & Spinach Soup w/ Fresh Pesto

8. Add spinach and beans to the pot

and bring to a gentle boil.
9. Cook for 5 minutes to blend the
flavors.
10. Combine the remaining 1
tablespoon oil, Parmesan and basil
in a food processor (a mini processor
works well).
11. Process until a coarse paste
forms, adding a little water and
scraping down the sides as
necessary.
12. Cut the chicken into bite-size
pieces. Stir the chicken and pesto
into the pot.
13. Season with pepper. Heat until
hot.
14. Garnish with croutons, if desired
and enjoy!

Tip: Contains a 77% daily value of

vitamin A and 48% daily value of
vitamin C.
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