Cookbook and Program Guide

Soothe Your Body with Targeted Recipes for Autoimmune Dysfunction and Disorders

1
TABLE OF CONTENTS
Haylie Pomroy’s Fast Metabolism Food Rx
Autoimmune Dysfunction and Disorders

INTRODUCTION, MEAL MAP & FOOD LIST 3

RECIPES
Breakfast: Days 1 & 5
Sweet Potato Green Smoothie 13

Lunches and Dinners Days 1 & 5

Warm White Beans and Arugula 15
Asparagus, Pea, and Prosciutto Salad with Mint 17
Sprouted Adzuki Salad 19
One-Pan Roast Chicken with Veggies 21
Chopped Salad with Lentils 23

Breakfast: Days 2-4 & 6-7

Breakfast Turkey Sauté 25

Lunches and Dinners Days 2-4 & 6-7

Tuna, Cucumber, and Celery Salad 27
Baby Greens with Sardines and Olive Oil 29
Sesame Grilled Chicken Salad 31
Spicy Turkey Skillet 33
Classic Italian Sautéed Beef Liver with Onions 35

2
YOUR PRESCRIPTION FOR REPAIR
Use this mini-guide and supplemental recipes along with my book, Fast
Metabolism Food Rx to understand what your body is telling you, focus on a
specific metabolic challenge and take steps towards repair, rejuvenation and
regaining your body’s natural balance! Not sure which program you need?
Try our Food Rx Quiz (https://hayliepomroy.com/foodrxquiz/)

The Health Wish List (page 25 in the book) is also a great way to hone in on
what your body is telling you.

When the body attacks itself

An autoimmune disease is a disease in which the body’s immune system overreacts and begins
attacking the body. It can attack any part, any organ; and the kind of autoimmune disease it is
(the diagnosis) is largely related to what part of the body or bodily systems are being attacked.
We all know of a few autoimmune diseases, like rheumatoid arthritis and lupus. But research
continues to speculate and confirm that diseases we once thought were caused by other factors
are actually by-products of autoimmunity: type-1 diabetes, multiple sclerosis, celiac disease,
psoriasis, inflammatory bowel syndrome.

Often, there is an endless feedback loop: The body’s immune system may turn itself on after
getting overly excited by a virus or cancer, or an autoimmune condition could damage the heart
and result in heart disease. Which came first? The faulty metabolism or the autoimmunity?
Nutritionally, we need to “unset” the stage for these diseases and disrupt what was a perfect
storm. You can adapt and manipulate your metabolism using the natural rhythm of the body in
conjunction with targeted micronutrients to set your immune system back on track.

This Immune Repair Plan is a rotation diet. You’ll eat one way for days 1 and 5, then another way
for days 2, 3, 4 and 6-7. You should not eat any one food more than three times per week, and
preferably never two days in a row. By doing this, we aim to remove reactors that trigger the
immune system to overreact, then repair stress, and restore calm.

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CHEW ON THIS
For those struggling with autoimmunity, we lose trust in our body’s ability to make the right
decisions healthwise, and it therefore can become difficult to trust our own judgment. When
you have an autoimmune disease, you know exactly what your body has the capacity to do, and
where it could take you, and you do not want to go there. But it is even more damaging to let that
fear overcome you.

Don’t be afraid to dance again, to love again, to trust again. Don’t be afraid to view your body
as healthy and vibrant and alive. Don’t be afraid to trust your body—because even if you never
know everything about the why, you know your body did (and it will continue to do) whatever is
the best job it knows how to do in order to take care of you at any given moment.
I gain so much inspiration watching my clients get back on the dancefloor of life, even after
extreme personal struggles, and it makes me want to get out there, too. They were willing
to share their suffering, as well as their triumphs. Maybe you can find a way to do that, too—
because it’s a great way to live.

In Health,

Haylie Pomroy

4
TOP 20 POWER FOODS
Immune Repair

The following foods are particularly supportive to immunity, helping reduce stress and restore
balance. The recipes in my book, Fast Metabolism Food Rx, and the recipes in this mini-
cookbook, all include one or more of these top 20 power foods.

Apricots
Arugula
Asparagus
Beef liver (organic)
Blueberries
Brussels sprouts
Butternut squash
Cauliflower
Celery
Cranberries
Cucumbers
Garlic
Jicama
Olives
Radishes
Sardines
Sprouted adzuki beans
Sweet potatoes
Turkey
Watermelon

5
FOUNDATIONAL FOOD LIST
Use the Power Foods in conjunction with the Foundational Food List to create your meals, or
simply follow the recipes in Fast Metabolism Food Rx and in this cookbook!

VEGETABLES
All fruits and vegetables can be fresh or frozen, unless otherwise noted.
Serving size: Unlimited
Alfalfa sprouts Collard greens habanero, jalapeno,
Artichokes (all types: fresh, Cucumbers pepperoncini, poblano,
frozen, jarred or canned Cultured/fermented veggies, serrano, bell peppers, Italian
without additives, not including sauerkraut, kimchi frying peppers, pimiento,
marinated) and all cultured pickles sweet peppers
Arugula Daikon (white radish) Pumpkin
Asparagus Dandelion greens Radishes
Bamboo shoots Eggplant Rhubarb
Beans: Green, yellow was, Endive Rutabaga
haricots verts Fennel Sea vegetable/seaweeds:
Bean sprouts Frisee Dulse, hijiki, kelp, kombu,
Beets: Fresh or canned, no Hearts of palm nori
sugar added Jicama Shallots
Beet greens Kale Snow peas
Bok choy Leafy greens (mixed) Spinach
Broccoli Leeks Spirulina
Broccolini Lettuces: All types except Sprouts (all types)
Brussels sprouts iceberg Summer squash: Yellow,
Cabbage: All types, including Mushrooms zucchini
fermented/cultured such as Mustard greens Swiss chard
sauerkraut and kimchi Okra Turnips
Carrots Onions: Red, yellow, green Watercress
Cauliflower (scallions) Winter squash: Acorn,
Celery, including leaves Parsnips butternut, delicate, pumpkin,
Chicory, especially curly Peppers, sweet and hot: spaghetti squash
endive Anaheim, banana, cherry,

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FOUNDATIONAL FOOD LIST
FRUITS
All fruits and vegetables and be fresh or frozen, unless otherwise noted
Serving size: 1 cup or 1 piece
Low-glycemic fruits (0-49)
Apples: All types Limes Prunes
Blackberries Loganberries Strawberries
Blueberries Mulberries Tomatoes (for our purposes,
Cherries Oranges tomatoes are a fruit, not a
Goji berries Peaches vegetable)
Grapefruit Pears: All types
Kumquats Plums
Lemons Prickly pears
High-glycemic fruits (50-100)
Apricots Honeydew melon Pomegranates
Cantaloupe Kiwi Raspberries
Clementines Mangos Tangerines
Cranberries Nectarines Watermelon
Figs: Fresh only Papaya
Guava Pineapple

VEGETARIAN PROTEINS
Serving sizes: ½ cup cooked legumes or cooked mushrooms, ½ cup cooked grains, ¼ cup raw
nuts

Note: Some items on this list also appear on other lists, such as Complex Carbs, Vegetables or
Healthy Fats lists. These foods can be used for either purpose in your meal map, but serving
sizes will vary depending on how you are using them.

Almond cheese/almond flour Mushrooms Quinoa

Beans/legumes: White, black, Nuts and seeds: Raw only. All Rye berries
pinto, chickpeas, lentils, types including their butters, Wild rice
adzuki, etc. No peas or except peanut
soybeans Oat bran

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FOUNDATIONAL FOOD LIST
ANIMAL PROTEINS
Serving size: 4 ounces meat or 6 ounces fish

Beef: All lean cuts, lean ground Fish: Wild-caught, any types Mussels
meat, rump roast especially cod, dory, Organ meats: Chicken liver or
Buffalo flounder, haddock, halibut, gizzards, beef liver or heart,
Calamari herring, mackerel, pollock, sweetbreads, kidneys, etc.
Caviar sardines, sea bass, skate, Oysters: Fresh, raw or cooked;
Chicken sole, trout (avoid bottom or packages, packed in water
Clams feeders, which tend to be Pork: Tenderloin, loin roast,
Corned beef more polluted, such as chops
Crab meat tilapia, grouper, catfish) Rabbit
Cured lean meats: Prosciutto, Game: Venison, elk, pheasant, Salmon: Smoked, fresh, frozen
black forest ham, smoked etc. or canned
ham (nitrate-free only) Guinea fowl Scallops
Deli meats: Turkey, chicken, Jerky: Beef, ostrich, buffalo, Shrimp
roast beef (nitrate-free only) turkey, elk Tuna: Fresh, frozen or canned
Eggs: Whole, any size (2 eggs Lamb Turkey
= one serving) Lobster

HEALTHY FATS
Serving sizes: 1 cup nut milks, ¼ cup raw nuts and seeds or shredded coconut, ¼ cup olives, 3 tbsp
dressing, 2 tbsp raw nut or seed butters
Almond milk Flaxseed Olives
Avocado: ½ medium Grapeseed oil Nuts and seeds: Raw only. All
Cashew milk Hummus: 1/3 cup types including their butters,
Coconut Mayonnaise: Safflower-oil except peanut
Coconut milk based Sesame oil
Coconut oil Olive oil Tahini (sesame butter)

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 FOUNDATIONAL FOOD LIST
HERBS, SPICES, CONDIMENTS AND MISC FOODS
Serving sizes: Unlimited
Agar agar
Apple cider vinegar
Arrowroot powder
Black pepper
Broths and stocks: Homemade
or natural/sugar-free beef,
chicken, vegetable, turkey
Cacao powder, raw
Chili powder
Chives
Coconut aminos
Dried or fresh herbs: Basil,
bay leaf, celery seed, dill,
mint, oregano, parsley,
rosemary, tarragon, thyme
COMPLEX CARBS
Serving sizes: 1 cup cooked grain; 1/2 cup cooked legumes; 1 ounce crackers or pretzels;
1 slice bread; 1 tortilla; 1/2 bagel; 1 medium sweet potato
Amaranth
Barley (black or white)
Beans/legumes—white,
black, kidney, lima,
pinto, adzuki; no peanuts,
peas or soybeans
Brown rice pasta
Buckwheat flour
Kamut flour/ bagels
Freekah (a green wheat that
is roasted; considered an
“ancient grain”)
Garlic: Fresh and garlic powder
Ginger: Fresh or ground
Horseradish: Fresh or jarred
Lemon zest/peel, including
lemon verbena leaves
Lime zest/peel
Mustard: All types
Nutritional yeast
Pickles: Sugar-free only
Salsa, including fermented
Sea salt
Sesame seeds
Spices: Cinnamon, coriander,
cumin, turmeric, nutmeg
Millet
Nut Flours
Oats/Oatmeal
Quinoa
Rice—brown, black, red, wild
Rye flour
Sorghum
Spelt—pasta, pretzels, tortillas
Sprouted-grain bagels,
breads, tortillas
Spices from peppers:
Cayenne, chili powder, red
pepper flakes, paprika
Sweeteners: Pure stevia or
birch-based xylitol
Tabasco
Tamari
Vanilla extract
Vinegars: Any type without
added sugar
Xanthan gum (non-corn-based)
Sweet potatoes/yams (for our
purposes, sweet potatoes and
yams are complex carbs, not
vegetables)
Tapioca, as a thickener in
recipes (not the pudding with
added sugar)
Teff
Wheat grass(serving size 1 shot)
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 Immune
Immune Repair
Repair
• You
You will
will be
beeating
eating66times
timesa aday
day
s Sample Meal Map • Your meal map will have a 1/3/1/2 split.

Breakfast
Snack Snack
Breakfast Lunch Snack Dinner Snack
Fruit (Within 1/2 hr. of Protein Protein
DAYS 1 & 5 Complex Carb Complex Carb Fruit (Within 1/2 hr. of
in 1 Waking: Nothing Else for Vegetable Vegetable
OVERVIEW Vegetable (green) Vegetable (green) Bedtime: No Other Food!)
) 1/2 hr.) Healthy Fat Healthy Fat

DAYS Fruit (Within 1/2 hr. of Protein Protein

d Protein Fruit Fruit (Within 1/2 hr. of
2-4 & 5-7 Waking: Nothing Else for Vegetable Vegetable
Vegetable Vegetable Bedtime: No Other Food!)
OVERVIEW 1/2 hr.) Healthy Fat Healthy Fat

Spelt Pretzels
Warm White Beans Sprouted and *Filet Mignon with
Adzuki Beans
d Blueberries Mango
*VeggieSlices with
Bagel Watermelon
DAY 1 with Arugula Wrapped in Butter
Radishes Green Beans Apricots
Pistachios
Lettuce Leaves
Smoothie Made with
d Cucumber Submarine *Brussels Sprout Blueberries
Orangesandand Raw Chopped Salad Cranberry
Cranberries, Ice, and
DAY 2 Apricots Turkey Saute
Sandwich Salad Jicama
Cauliflower Florets with Lentils Stevie or Xylitol to
Smoothie
Sweeten
Smoothie Made with
d
*Cucumber
Cucumber Sub
Submarine Baby Greens with Blueberries
PeachesandandRaw *Pork Chop with Cranberries, Ice, and
DAY 3 Kiwi Sandwich
Sandwich Sardines Carrots
Cauliflower Florets Cauliflower Blueberries
Stevie or Xylitol to
Sweeten
Smoothie Made with
Cranberry Cucumber Sprouted Adzuki Blueberries
Orangesandand Raw Sesame Grilled Cranberries, Ice, and
d TurkeySubmarine
Saute Apricots
DAY 4 Smoothie Sandwich Salad Jicama
Cauliflower Florets Chicken Salad Stevie or Xylitol to
Sweeten

Potato Adzuki Beans

Spelt Pretzels
*Smoked Salmon Sprouted and
d Mango
SweetSlices with
DAY 5 Blueberries Wrapped in Butter Spicy Turkey Skillet Apricots
Watermelon
Pistachios
Smoothie Salad Radishes
Lettuce Leaves

Asparagus, Pea, One-Pan Roast Smoothie Made with

d *Cucumber
Cucumber Sub
Submarine Blueberries
PeachesandandRaw Cranberry
Cranberries, Ice, and
DAY 6 Apricots and Prosciutto Chicken with Stevie or Xylitol
Sandwich
Sandwich Cauliflower
CarrotsFlorets Smoothie to
Salad with Mint Veggies Sweeten
Classic Italian Smoothie Made with
Cucumber Submarine Tuna, Cucumber, Blueberries
Orangesandand Raw Cranberries, Ice, and
DAY 7 Watermelon Turkey Saute Jicama Sautéed Beef Liver Kiwi
Sandwich and Celery Salad Cauliflower Florets Stevie or Xylitol to
with Onions Sweeten
*These recipes can be found in the Fast Metabolism Food Rx book.

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 Immune
Immune Repair
Repair
• You
You will
will be
beeating
eating66times
timesa aday
day
s Your Meal Map • Your meal map will have a 1/3/1/2 split.

Breakfast
Snack Snack
Breakfast Lunch Snack Dinner Snack
Fruit (Within 1/2 hr. of Protein Protein
DAYS 1 & 5 Complex Carb Complex Carb Fruit (Within 1/2 hr. of
n1 Waking: Nothing Else for Vegetable Vegetable
OVERVIEW Vegetable (green) Vegetable (green) Bedtime: No Other Food!)
) 1/2 hr.) Healthy Fat Healthy Fat

DAYS Fruit (Within 1/2 hr. of Protein Protein

d Protein Fruit Fruit (Within 1/2 hr. of
2-4 & 5-7 Waking: Nothing Else for Vegetable Vegetable
Vegetable Vegetable Bedtime: No Other Food!)
OVERVIEW 1/2 hr.) Healthy Fat Healthy Fat

Sprouted Adzuki Beans

d Mango Slices with
DAY 1 Wrapped in Butter Apricots
Pistachios
Lettuce Leaves
Smoothie Made with
d Cucumber Submarine Blueberries and Raw Cranberries, Ice, and
DAY 2 Sandwich Cauliflower Florets Stevie or Xylitol to
Sweeten
Smoothie Made with
d Cucumber Submarine Blueberries and Raw Cranberries, Ice, and
DAY 3 Sandwich Cauliflower Florets Stevie or Xylitol to
Sweeten
Smoothie Made with
d Cucumber Submarine Blueberries and Raw Cranberries, Ice, and
DAY 4 Sandwich Cauliflower Florets Stevie or Xylitol to
Sweeten

Sprouted Adzuki Beans

d Mango Slices with
DAY 5 Wrapped in Butter Apricots
Pistachios
Lettuce Leaves
Smoothie Made with
d Cucumber Submarine Blueberries and Raw Cranberries, Ice, and
DAY 6 Sandwich Cauliflower Florets Stevie or Xylitol to
Sweeten
Smoothie Made with
Cucumber Submarine Blueberries and Raw Cranberries, Ice, and
DAY 7 Sandwich Cauliflower Florets Stevie or Xylitol to
Sweeten

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FOOD FOCUS
With autoimmunity, it’s really about figuring out what is causing that stress, then striking
a balance. This lowers the body’s overstimulated reactivity response. With this nutritional
prescription, we aim to:

1. Remove obstacles in the pathways for detoxification, including viruses.

2. Repair the body’s focused mission of attack and the blood sugar modulation issues and
carb resistance that are worsening the situation.
3. Restore calm to the body by nourishing the adrenals and correcting the imbalance in
the adrenal fight-or-flight hormones.

A Day in the Life of Immune Repair

Use the recipes in this mini-cookbook, plus those in Fast Metabolism Food Rx, to create a perfect
day of immunity support.

Your 7 days for Immune Repair are split into two meal maps. You’ll eat one way for days 1 and 5,
and another way for days 2, 3, 4, 6 and 7.

Meal Map for Immune Repair: Day 1 and 5

Snack Breakfast Lunch Snack Dinner Snack

Fruit (high or
low GI) Fruit (high or
Complex Carb Protein Complex Carb Protein
within 30 min low GI)
Green Vegetable Green Vegetable
of waking. within 30 min of
Vegetable Healthy Fat Vegetable Healthy Fat
Nothing else for waking
30 min

Meal Map for Immune Repair: Day 2-4 and 6-7

Snack Breakfast Lunch Snack Dinner Snack

Fruit (high or
low GI) Fruit (high or
Protein Fruit (high or Protein
within 30 min Protein low GI)
Vegetable low GI) Vegetable
of waking. Vegetable within 30 min of
Healthy Fat Vegetable Healthy Fat
Nothing else for waking
30 min
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SWEET POTATO GREEN SMOOTHIE

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SWEET POTATO GREEN SMOOTHIE
BREAKFAST DAYS 1 & 5 | SERVES: 1 | PREP TIME: 5 MIN | TOTAL TIME: 5 MIN

Autoimmune Repair Rx Power Foods: Sweet potato

2 cups fresh baby spinach

1 medium cooked sweet potato, peeled
1/4 cup water
1 tsp pumpkin pie spice
1 tbsp xylitol
Small handful of ice

DIRECTIONS

1. Blend everything together in a blender until smooth, and serve.

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WARM WHITE BEANS
AND ARUGULA

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WARM WHITE BEANS AND ARUGULA
LUNCH OR DINNER DAYS 1 & 5 | SERVES: 3 | PREP TIME: 10 MIN | TOTAL TIME: 15 MIN

Autoimmune Repair Rx Power Foods: Arugula, garlic

1/4 cup extra-virgin olive oil 5 cups baby arugula

1/2 cup chopped onion 1/2 avocado, chopped
2 cloves garlic, minced 2 tablespoons chopped fresh parsley
2 teaspoons minced fresh rosemary
15-ounce can white beans, drained and rinsed
2 tablespoons vegetable broth
Juice of 1 medium lemon
Sea salt and freshly ground black pepper

DIRECTIONS

1. Heat a large nonstick skillet over medium heat. Add the oil, onion, garlic, and rosemary, and
sauté 1 minute.

2. Add the beans and broth, and cook 2 minutes. Stir in the lemon juice, and remove from the
heat.

3. Season to taste with salt and pepper. Serve the bean mixture over the arugula, topped with
the avocado and parsley.

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 ASPARAGUS, PEA, AND
PROSCIUTTO SALAD WITH MINT

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ASPARAGUS, PEA, AND PROSCIUTTO
SALAD WITH MINT
LUNCH OR DINNER DAYS 1 & 5 | SERVES: 1 | PREP TIME: 5 MIN | TOTAL TIME: 10 MIN

Autoimmune Repair Rx Power Foods: Asparagus

6 asparagus spears, trimmed

1 tablespoon extra-virgin olive oil
1/2 tablespoon balsamic vinegar
Sea salt and freshly ground black pepper
1 cup fresh snow peas
2 ounces nitrate-free prosciutto, cut into thin ribbons
2 tablespoons raw sunflower seeds
1/4 avocado, diced
2 tablespoons chopped fresh mint

DIRECTIONS

1. Arrange the asparagus in a microwave-safe container (a glass pie plate, for example).

2. Add 2 tablespoons water. Cover with plastic wrap, leaving a tiny vent hole. Microwave on
high until the asparagus is crisp-tender, about 2 minutes.

3. In a serving bowl, whisk together the oil, vinegar, and salt and pepper to taste.

4. Toss the asparagus and remaining ingredients with the dressing, and serve.

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SPROUTED ADZUKI SALAD

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SPROUTED ADZUKI SALAD
LUNCH OR DINNER DINNER DAYS 1 & 5 | SERVES: 2 | PREP TIME: 30 MIN | TOTAL TIME: 1 HR

Autoimmune Repair Rx Power Foods: Arugula, garlic, sprouted adzuki beans

1 cup sprouted adzuki beans

1 clove garlic, minced
Juice of 1 lemon
1/4 cup olive oil
1 1/2 cups fresh arugula
2 chopped green onions
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh parsley
Sea salt and freshly ground black pepper, to taste

DIRECTIONS

1. Cover the sprouted adzuki beans with warm water, and soak 30 minutes. Drain. Place the
soaked beans in a saucepan with 1 1/4 cups water, and bring to a boil. Reduce the heat, cover,
and simmer 30 minutes, or until the beans are tender. Drain.

2. Combine the warm beans with the remaining ingredients, and serve.

* Note: You can buy sprouted adzuki beans at Whole Foods or online, or sprout them yourself
[https://hayliepomroy.com/sprouting-nuts-seeds-beans-grains/] (it’s pretty effortless).

20
 ONE-PAN ROAST
CHICKEN WITH VEGGIES

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ONE-PAN ROAST CHICKEN WITH VEGGIES
LUNCH OR DINNER DAYS 1 & 5 | SERVES: 4 | PREP TIME: 10 MIN | TOTAL TIME: 50 MIN

Autoimmune Repair Rx Power Foods: Brussels sprouts, cauliflower, garlic

4 medium bone-in, skin-on chicken thighs

1 1/2 lemons, divided
2 sprigs fresh rosemary
Sea salt and freshly ground black pepper
2 cups (about 8 ounces) fresh Brussels sprouts, tough stems trimmed (halved if large)
2 cups cauliflower florets
1/4 cup extra-virgin olive oil
3 cloves garlic, chopped

DIRECTIONS

1. Preheat the oven to 450 degrees F. Place the chicken thighs on a rimmed metal baking sheet
or pan. Squeeze the juice of 1 lemon over the chicken.

2. Strip the leaves from the rosemary and sprinkle them over the chicken, tucking some of the
leaves under the skin. Season the chicken with salt and pepper. Roast 20 minutes.

3. Toss the Brussels sprouts and cauliflower with the olive oil, garlic, and salt and pepper to taste.

4. Add veggies to the pan with the chicken, and arrange in a single layer. Thinly slice the other
half lemon, and tuck the slices here and there. Roast another 15 to 20 minutes, until the chicken
is cooked through with crisped skin, and the Brussels sprouts and cauliflower are browned and
tender. Remove from the oven and serve.

22
CHOPPED SALAD WITH LENTILS

23
CHOPPED SALAD WITH LENTILS
LUNCH OR DINNER DAYS 1 & 5 | SERVES: 2 | PREP TIME: 10 MIN | TOTAL TIME: 15 MIN

Autoimmune Repair Rx Power Foods: Cucumbers, olives

Juice of 1/2 lemon 1/4 cup chopped flat-leaf Italian parsley

2 tbsp olive oil 1/4 cup chopped Kalamata olives
1 1/2 tsp Dijon mustard Sea salt
1/8 tsp freshly ground black pepper
1 cup cooked brown or green lentils
1 large cucumber, chopped
2 carrots, diced small
1/4 cup diced purple onion

DIRECTIONS

1. Combine the first four ingredients (lemon through black pepper) in a large bowl.

2. Fold in the lentils.

3. Add the rest of the ingredients and toss gently.

4. Season with salt to taste. This tastes even better after it’s been in the fridge for an hour or more.

24
BREAKFAST TURKEY SAUTÉ

25
BREAKFAST TURKEY SAUTÉ
BREAKFAST DAYS 2-4 & 6-7 | SERVES: 4 | PREP TIME: 5 MIN | TOTAL TIME: 15 MIN

Autoimmune Repair Rx Power Foods: Asparagus, turkey

1 pound ground turkey

2 bunches fresh asparagus, tough ends trimmed, cut into bite-size pieces
1 tsp sea salt
1 tsp dried sage
1/2 tsp freshly ground black pepper
1/2 tsp dried thyme
1/4 tsp nutmeg

DIRECTIONS

1. Heat a nonstick skillet over medium heat.

2. Add all ingredients and sauté, breaking up the turkey with a spoon, cooking just until the
turkey is no longer pink, and serve.

26
TUNA, CUCUMBER,
AND CELERY SALAD

27
TUNA, CUCUMBER, CELERY SALAD
LUNCH OR DINNER DAYS 2-4 & 6-7 | SERVES: 1 | PREP TIME: 5 MIN | TOTAL TIME: 10 MIN

Autoimmune Repair Rx Power Foods: Celery, cucumber

6 ounces canned tuna, drained

1 stalk celery, thinly sliced
1 green onion, chopped
1/3 cup hummus
1 tbsp chopped fresh flat-leaf Italian parsley, chopped
1/2 tsp fresh lemon juice
Sea salt and freshly ground black pepper
1 cucumber, sliced

DIRECTIONS

1. Combine the first six ingredients (tuna through lemon juice).

2. Season to taste with salt and pepper.

3. Serve with sliced cucumbers.

28
 BABY GREENS WITH
SARDINES AND OLIVE OIL

29
BABY GREENS WITH SARDINES
AND OLIVE OIL
LUNCH OR DINNER DAYS 2-4 & 6-7 | SERVES: 1 | PREP TIME: 5 MIN | TOTAL TIME: 10 MIN

Autoimmune Repair Rx Power Foods: Sardines

2 tbsp extra-virgin olive oil 1 green onion, sliced

1 tbsp balsamic vinegar 6 ounces canned sardines, drained
1/2 tsp freshly grated lemon zest
1/4 tsp dried oregano, crushed
Pinch of sea salt
Pinch of freshly ground black pepper to taste
2 cups mixed baby greens

DIRECTIONS

1. Whisk together the first six ingredients (oil through black pepper).

2. Toss with the greens and onion to combine.

3. Top with the sardines, and serve.

30
SESAME GRILLED CHICKEN SALAD

31
SESAME GRILLED CHICKEN SALAD
LUNCH OR DINNER DAYS 2-4 & 6-7 | SERVES: 4 | PREP TIME: 10 MIN | TOTAL TIME 45 MIN

Autoimmune Repair Rx Power Foods: Celery, cucumber, radish

4 cloves garlic, minced 4 medium bone-in, skin-on chicken thighs

3 tbsp grapeseed oil 1 large head butter lettuce, torn
3 tbsp toasted sesame oil 2 celery stalks, sliced
3 tbsp tamari or coconut aminos 1 large cucumber, sliced
1 1/2 tbsp grated fresh ginger 2 cups sliced daikon radish
1 1/2 tbsp rice vinegar 1/4 cup sesame seeds
15 drops stevia Chopped green onions
1/4 tsp freshly ground black pepper

DIRECTIONS

1. Preheat a grill to moderate heat (about 375 degrees F).

2. Whisk together the first eight ingredients (garlic through black pepper) in a large mixing bowl.

3. Remove 2 tbsp of the dressing into a small bowl. Brush the chicken thighs with 1 tbsp of it,
and grill skin-down until the skin is browned, about 8 to 12 minutes. Flip the chicken, cover
the grill, and cook another 8 to 12 minutes (an instant-read thermometer inserted into the
center of a thigh will read 160 degrees F). Baste the thighs with the remaining 1 tbsp of the
reserved dressing, and grill 2 minutes more. Remove the chicken to a cutting board.

4. Toss the lettuce, celery, cucumber, and radish with the dressing in the bowl. Slice the chicken
and arrange it on top. Sprinkle with the sesame seeds and green onions, and serve.

32
SPICY TURKEY SKILLET

33
SPICY TURKEY SKILLET
LUNCH OR DINNER DAYS 2-4 & 6-7 | SERVES: 4 | PREP TIME: 10 MIN | TOTAL TIME: 45 MIN

Autoimmune Repair Rx Power Foods: Butternut squash, garlic, turkey

1 pound ground turkey 1 tsp cinnamon

4 tbsp coconut oil, divided 1/2 tsp freshly ground black pepper
1 onion, diced 1/2 cup chicken broth
1 medium butternut squash (about 3 pounds), 1/2 cup raw pecans
peeled and cut into 1/2-inch dice Chopped fresh parsley
2 cloves garlic, minced
1 tsp sea salt

DIRECTIONS

1. Place a large skillet (use one with a lid) over medium-high heat. Add the turkey and 2 tbsp of
the coconut oil, and sauté until the turkey is browned. Scrape the contents of the skillet into a
bowl, and set aside.

2. Add the rest of the coconut oil and the onion. Lower the heat to medium and cook, stirring
occasionally, until the onions begin to brown, about 5 minutes. Add the squash, cover, and
cook 8 minutes, stirring occasionally.

3. Add the garlic, salt, cinnamon, and black pepper. Sauté 1 minute. Stir in the broth, reduce the
heat to low, cover, and simmer until the squash is tender, about 10 minutes. Remove the skillet
from the heat. Stir in the turkey (and any accumulated juices) and pecans.

4. Taste for salt and pepper. Serve, topped with chopped fresh parsley.

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CLASSIC ITALIAN SAUTÉED
BEEF LIVER WITH ONIONS

35
CLASSIC ITALIAN SAUTÉED BEEF LIVER
WITH ONIONS
LUNCH OR DINNER DAYS 2-4 & 6-7 | SERVES: 4 | PREP TIME: 10 MIN | TOTAL TIME: 20 MIN

Autoimmune Repair Rx Power Foods: Asparagus, beef liver (organic), olives

1/4 cup olive oil, divided

1 pound asparagus, tough ends trimmed
2 large onions, very thinly sliced
1 pound organic calf’s liver, cut into thin strips
Sea salt and freshly ground black pepper
1/3 cup beef broth
1/4 cup freshly chopped flat-leaf Italian parsley
1/2 cup mixed gourmet olives

DIRECTIONS

1. Heat a large skillet (use one with a lid) over medium-high heat. Add 2 tbsp of the olive oil, the
asparagus and onions; sauté 4 minutes. Transfer to a serving platter.

2. Season the liver with sea salt and black pepper. Add the remaining 2 tbsp of the olive oil to
the skillet. Add the liver, and sauté 2 minutes. Transfer to the serving platter.

3. Add the beef broth to the skillet, scraping up all of the browned bits from the bottom of the
pan. Stir until thickened, about 1 minute. Pour over the meat and veggies. Top with parsley,
and serve with olives.

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