© monica spoelstra metz 2015...lavender smoothie serves 2. i love this smoothie so, so much. i hope...

Week 4 Recipes

© Monica Spoelstra Metz 2015

Nutrition + Lifestyle Coaching — monicametz.com –

WEEK 4: EASING BACK INTO THE REAL WORLD We’re still Living Clean — and I hope we all do that for a very long time (for the most part). But now we’re going to ease up a bit.

This week is all about making a smooth, gradual transition so that we don’t jump back into our pre-detox ways and undo all of the great work and results we’ve enjoyed over the past few weeks.

The general principles are still in play: plants first, protein on the side, as well as fiber + protein + healthy fat.

Also, let’s minimize refined carbs such as bread and pasta.

Prioritizing vegetables — not just now, but for the long term — will help enhance your palate for new, healthier foods and flood your body with nutrients.

This week, you’re welcome to add in small amounts of starchy vegetables such as sweet potato or regular potato. Note: the combination of starch and animal protein can be difficult to digest; be mindful and see if this is true for you.

As you’ll see, several of the entree recipes will invite you to add a serving of your protein of choice (poultry, fish, shellfish, tofu, tempeh or nuts/seeds). Beef, even if grass-fed, should be limited to 2-4 times per month.

As always, feel free to mix things up by utilizing recipes from the previous weeks. If you feel like you’re at a healthy weight already, feel free to add in Avocado Toast as you like.


REMEMBER: EMERGENCY MEALS Remember — when all else fails, these are your go-to meals. I basically eat this way most of the time, and only make the “fancier” preparations a couple of times a week.

• Veggie Sauté: Chop whatever vegetables you have on hand. Drain some organic tofu and cut into cubes (or use leftover shredded chicken). Drizzle some olive oil into the pan and add the vegetables (optional: add some chopped onion or minced garlic). Sauté until crisp tender, then throw in the tofu. Stir gently and sauté until tofu is warmed through. Season with salt, pepper, gluten free tamari, gomasio (Japanese seasoning with sesame seeds, sea salt and seaweed), etc. You can also throw in leftover shredded chicken instead of the tofu.

• Basic Salad: Buy a plain organic rotisserie chicken (or cube some tofu) and shred the chicken (discard the skin). Slice and chop whatever veggies you have on hand. Toss with the greens and dressing, and top with your chicken (or fish or tofu or 2 hard-boiled eggs). Remember, a protein portion is about the size of your palm, not including the fingers). Garnish with sea salt and pepper and some sliced avocado if you have it.


CHOCOLATE CHAI COCONUT SMOOTHIE Serves 2. This is on the sweeter side. Not recommended if you have blood sugar issues. This seems like a long recipe, but once you have the Chai Spice blend on hand, things go much more quickly.

INGREDIENTS FOR THE CHAI SPICE BLEND

• 2 tablespoons ground cinnamon • 1 teaspoon ground cloves • 2 tablespoons ground ginger • 1 teaspoon ground cardamom (you can add more to

you liking) • 2 teaspoons ground nutmeg • 2 teaspoons allspice • 1/2 teaspoon white pepper • Small pinch of cayenne

SMOOTHIE INGREDIENTS

• 1 cup organic unsweetened coconut milk (full fat) • 1 ½ cups filtered water • 2 tablespoons unsweetened, shredded coconut (bonus

if it’s lightly toasted) • 2 tablespoons ground flax seed • 2 tablespoons chia seed • 1 tablespoon of unsweetened cacao powder — 2 if you

like a “deep chocolate” effect • 1 teaspoon vanilla extract • 1 heaping teaspoon of Chai Spice Blend (you can

always add more if this isn’t flavorful enough for you) • ½ teaspoon ground turmeric • 1 ½ banana, chopped and frozen


• ½ cup frozen cauliflower • ½ cup ice, optional

INSTRUCTIONS Place the Chai Spice Blend ingredients into a small bowl and stir. You can keep this in an airtight container and store in a cool, dry place for months. Over time, however, the flavor may lose its potency. But since this is so yummy, I doubt it’ll be sitting around for long.

Place ingredients into blender, adding frozen fruit and ice last. Process until creamy and smooth. Add water a quarter-cup at a time if you want a thinner consistency. Serve immediately or store some in the fridge for later. Salud!


LAVENDER SMOOTHIE Serves 2. I love this smoothie so, SO much. I hope you do too! Lavender is known for its stress-reducing properties, but it’s also an antimicrobial and anti-fungal.

INGREDIENTS

• 1 cup organic coconut milk (full fat) • 1 cup filtered water • 4 tablespoons raw walnuts • 2 tablespoons ground flax seed • 1 tablespoon chia seed • 1 tablespoon of nut butter (I use pistachio) • 1 tablespoon of chopped lemon (peel too) • 1 teaspoon vanilla extract • 1 full banana, chopped and frozen • 1 ½ cups frozen blueberries • 1 teaspoon edible lavender buds (you can usually find

these in the bulk/spice/tea section) • 1/2 cup of ice (optional)

INSTRUCTIONS

Place ingredients into high-speed blender, adding frozen fruit and ice last. Process until creamy and smooth. Add water a quarter-cup at a time if you want a thinner consistency. Serve immediately or store some in fridge for later. Salud!


(GET) BUZZED SMOOTHIE Serves 2. Bee pollen is rich in proteins (approximately 40% protein), free amino acids, vitamins, including B-complex, and folic acid. It’s used holistically to provide all sorts of benefits ranging from enhanced energy and cardiovascular function to improved digestion and respiratory function. Personally, I like using it because I love the taste and the resulting buzz — way better for you than a Red Bull ☺

• 1 cup of organic, unsweetened almond or full-fat coconut milk

• 1 cup of filtered water • 2 tablespoons unsweetened coconut flakes (bonus

flavor points for lightly toasted) • 6 tablespoons of hemp seeds or 4 tablespoons of Great

Lakes Great Lakes grassfed gelatin (green can) • 2 teaspoons bee pollen (find at Whole Foods and other

natural markets; often refrigerated) • ½ teaspoon vanilla extract • 1 tablespoon unsweetened almond butter • 1 cup frozen cauliflower • 1 ½ cups of frozen mango or peach • ½ cup ice, optional INSTRUCTIONS



APPLE FLAX SMOOTHIE Serves 2. Using frozen broccoli is a great way to get your veggies at breakfast time. Freezing broccoli mutes the “green” veggie flavor, with the fruit providing sweetness. Don’t try this with cooked broccoli — unless you’re super hardcore and you like that sort of thing.


• 1 cup of filtered water • 2-3 large handfuls of baby spinach

• 6 tablespoons of hemp seeds or 2 servings favorite protein powder or 4 tablespoons of Great Lakes grassfed gelatin (green can)

• 2 tablespoons ground flax seed • 1 ½ cups granny smith apple, chopped

• 1/4 avocado, pitted and peeled • ½ teaspoon vanilla extract • 1 cup frozen broccoli • 1 banana, frozen and cut into chunks • ½ cup ice, optional INSTRUCTIONS



HARDCORE GREEN SMOOTHIE Serves 2. Chlorella is a powerful detoxifer — and the flavor can be a bit intense! This single-celled micro-algae can move heavy metals and other toxins out of the body and support immune system health. It also helps the body process more oxygen. Look for “broken wall” chlorella powder or tablets; the nutrients are inaccessible otherwise. I like “Chlorella Manna” from Health Force Nutritionals (available via Amazon.com).


• 1 cup of filtered water • 1 cup frozen kale • 6 tablespoons of hemp seeds • 1/4 avocado, pitted and peeled • 1 teaspoon chlorella powder • ½ teaspoon vanilla extract • 1 medjool date, pitted and softened in some warm

water for a few minutes • 1 ½ cups frozen mango chunks • ½ banana, frozen and cut into chunks • ½ cup ice, optional INSTRUCTIONS



BERRY OATMEAL SMOOTHIE Serves 2. If you’re still trying to lose some weight, limit your enjoyment of this smoothie to 1-2 times/week. This is great for people who need a more substantial smoothie.

INGREDIENTS

• 16 ounces of filtered water • 1 tablespoon coconut butter • ¼ cup rolled oats (I use Bob’s Red Mill Gluten-Free) • 2 tablespoons chia seed • 1/4 cup unsweetened coconut flakes (toast these for

extra yummy goodness) • 1 teaspoon cinnamon • ¼ teaspoon ground nutmeg • 1/2 teaspoon vanilla extract • 1 ½ cups of organic blueberries or berry of choice • ½ frozen banana, frozen and cut into chunks • ½ cup ice, optional

INSTRUCTIONS

Place ingredients into high-speed blender, adding frozen fruit and ice last. Process until creamy and smooth. Add water a quarter-cup at a time if you want a thinner consistency. Serve immediately or store some in fridge for later. Salud!


AÇAI BOWL Serves 1. These are all the rage on the raw food scene and in hip juice bars. Also on the sweet side, so not recommended for people with known blood sugar issues. A high speed blender is needed for best results. Açai is a popular “superfood” that is known for its antioxidants and healthy fats.

INGREDIENTS

• 2 frozen acai smoothie packs, unsweetened (you can find Sambazon packs with the frozen fruit)

• ½ cup almond milk, unsweetened • ¼ cup coconut milk, full fat • 1 large frozen banana, in chunks • 1/4 cup frozen organic blueberries • ¼ avocado, chopped • 1 teaspoon vanilla • ½ teaspoon maca (optional) • Toppings: chopped nuts of choice, toasted

(unsweetened) coconut flakes, a tablespoon of hemp seeds, tablespoon of nut butter, cinnamon, etc.

INSTRUCTIONS

Add the acai packs, almond milk, coconut milk and frozen fruit to the blender. Blend the ingredients until creamy, but thick (like soft serve ice cream). Add small amounts of nut milk if needed to blend, but not too much or it will make your mixture runny. Once the mixture is thick and creamy, spoon into a chilled bowl — this keeps it from melting too quickly. Add toppings and serve.


SIMPLE MISO SOUP WITH VEGETABLES Serves 4-6. Make sure you don’t boil the soup after adding the miso — that destroys the miso’s “good” bacteria and other nutrients. This soup is best enjoyed immediately; it won’t freeze well. Feel free to add any vegetable of choice (thinly sliced cauliflower, shredded cabbage, etc.) • 2 tablespoons coconut oil or extra virgin olive oil • 1 onion, sliced thin • 1 carrot, sliced thin • 2 cloves garlic, sliced thin • 1 teaspoon fresh ginger, grated • 1 teaspoon ground turmeric • a pinch of red pepper flakes, optional • 4 cups of low sodium, gluten free broth of choice • 4 large handfuls of baby spinach • 1 tablespoon white miso paste (refrigerated section) • Add protein of choice; either stir into the finished soup or

serve on the side. Cubed tofu is great here. INSTRUCTIONS

Heat the oil in a medium soup pot over medium heat. Add the onion and sauté until translucent but not browned — about 5-10 minutes. Then add the carrot, garlic, ginger and turmeric — stir and cook for a minute. Add the broth and bring the soup to a boil, then simmer on low until the carrots are tender.

Strain the soup into a large bowl and discard the solids. Wipe out the pot and pour the broth back in. Whisk in the miso, keeping the soup over low heat. Add the baby spinach and give it a stir to wilt the greens.


Serve with a sprinkle of gomasio spice blend (you’ll find it in the Asian section at the store) and a side of protein. I usually add the protein right into the soup pot at the end.


CARROT GINGER SOUP Serves 4-6. Another gorgeous soup, and chock full of beta-carotene, which is precursor for Vitamin A. It’s also high in antioxidants, and great for skin and eye health.

INGREDIENTS

• 2 tablespoons coconut or extra virgin olive oil • 1 onion, chopped • 1 tablespoon fresh ginger, grated • 2 cloves garlic, minced • ½ teaspoon cumin • ½ teaspoon curry powder • ½ teaspoon ground turmeric • pinch cayenne, optional • 3 cups organic carrots, peeled and chopped • 1 tablespoon apple cider vinegar • 4 cups low sodium, gluten free broth • Sea salt and pepper to taste • Chopped Italian parsley or chive for garnish • Lemon wedges on the side

INSTRUCTIONS

Set a soup pot on medium heat and warm the oil. Add the onions; sauté and stir occasionally until they start to brown — about 15 minutes. Add the grated ginger, garlic, cumin, curry powder, turmeric, and cayenne. Cook for about a minute, and stir to make sure the onions are coated with the spices.


Add the carrots, vinegar and broth, and stir. Bring to a boil. Then reduce heat to simmer, cover, and simmer for 20-30 minutes, or until the carrots are tender. Working in batches, pour the soup into a blender, and cover the lid with a towel (hot liquid tends to erupt) — blend on high. Puree until smooth. Add a little extra water if needed to reach desired consistency. Return the soup to the pot and warm gently until hot. Season with sea salt and pepper to taste. Garnish with chopped parsley and serve with lemon wedges on the side. A drizzle of nice olive oil or pumpkin oil would be good here too. Serve with a side salad and protein of choice.


LEMON THYME VINAIGRETTE Makes about 1 cup. Can store in fridge for 4-5 days.

INGREDIENTS

• 1/3 cup fresh lemon juice • 1 teaspoon orange zest • 1 tablespoon minced shallot or garlic • 1 tablespoon Dijon mustard • 1 teaspoon raw honey • 1/8 teaspoon grated nutmeg • 2/3 cup extra virgin olive oil • 1 tablespoon chopped fresh thyme • Sea salt and pepper to taste

INSTRUCTIONS

Put the lemon juice, zest, shallot, Dijon mustard, honey, and nutmeg into a small bowl. Whisk until smooth. Slowly pour the olive oil into the vinegar mixture while whisking. Keep it to a thin stream so the dressing emulsifies properly. If you see the oil start to collect at the sides of the bowl, stop pouring oil and whisk until the oil is incorporated. Then, slowly start pouring the oil again, while whisking. Whisk until all of the oil has been incorporated, then stir in the chopped thyme. Season to taste with salt and pepper.


VANILLA VINAIGRETTE This is perfect for drizzling over a salad of greens and roasted sweet potato, or mixed greens with fruit such as apple slices or orange sections (see Roasted Beet Salad recipe). Makes about 1 cup. Can store in fridge for 4-5 days.

INGREDIENTS

• ¼ cup champagne vinegar • 1 teaspoon orange zest • freshly squeezed juice from ½ orange • 1 tablespoon minced shallot or garlic • 1 teaspoon Dijon mustard • 1 teaspoon raw honey • 1 teaspoon pure vanilla extract • 2/3 cup extra virgin olive oil • Sea salt and pepper to taste

INSTRUCTIONS

Put the champagne vinegar, zest, orange juice, shallot, Dijon mustard, honey, and vanilla into a small bowl. Whisk until smooth. Slowly pour the olive oil into the vinegar mixture while whisking. Keep it to a thin stream so the dressing emulsifies properly. If you see the oil start to collect at the sides of the bowl, stop pouring oil and whisk until the oil is incorporated. Then, slowly start pouring the oil again, while whisking. Season to taste with salt and pepper, and drizzle away.


ROASTED BEET SALAD WITH WATERCRESS Serves 4. There’s a lot going on in this salad: earthiness from the beets, rich avocado and bright orange flavors balance the bitter greens. Watercress is super detoxifying and cleansing, and is also good for eye and hypothyroidism.

INGREDIENTS

• Vanilla Vinaigrette (recipe in this packet) • 2 roasted beets, peeled and chopped (recipe in Week 3

packet) • 4 cups watercress, leaves and thin stems only • 1 ripe avocado, pitted and chopped • 2 oranges, cut into sections • 1 cup raw pistachios, roughly chopped • Serve with protein of choice (i.e. shredded chicken or

cubed tofu) • Sea salt and pepper to taste

INSTRUCTIONS

Place the beets, watercress, oranges and protein of choice into a mixing bowl. Toss with just enough vinaigrette to moisten, but not so much that everything gets soggy.

Divide onto plates. Garnish with avocado and a sprinkle of pistachios. Season with salt and pepper and serve.


BRUSSELS SPROUTS SALAD WITH APPLE + ALMONDS Serves 4. Most people think of roasting brussels sprouts, but they’re excellent raw too. Brussels sprouts are high in vitamins C and A, and are support detox processes, as well as work to reduce inflammation in the body.

INGREDIENTS

• Lemon Thyme Vinaigrette (recipe in this packet) • About 16 ounces of brussels sprouts, shredded using a

mandoline or sliced thinly by hand • 1 red apple, cored and sliced into matchsticks • Shredded chicken (4-6 ounces per person) - optional • 1 cup unsalted almonds, chopped • A handful of Italian parsley, leaves only, chopped • Sea salt and pepper to taste

INSTRUCTIONS

Place the shredded brussels sprouts and apple into a salad bowl along with the shredded chicken.

Drizzle a little vinaigrette over the top and toss gently until things are moistened but not soggy.

Divide the salad onto plates. Garnish with chopped parsley and almonds; season with salt and pepper.


COCONUT PAN ROASTED SWEET POTATO WITH SPICED SEED MIX Serves 4 as a side dish. For a meal, serve alongside sautéed greens and a cup of Cauliflower Soup. Inspired by Deborah Madison’s recipe on Sunset.com.

INGREDIENTS

• 2 sweet potatoes • About 1/3 cup virgin coconut oil*, divided • About 1/2 tsp. medium-coarse sea salt • ½ cup Spiced Seed Mix (Week 1 Recipes) • ½ cup unsweetened coconut flakes, toasted lightly • Sea salt and freshly ground pepper to taste

INSTRUCTIONS

Scrub sweet potatoes, then chop into cubes a scant 1 in. across.

Warm 1/4 cup of the coconut oil in a large frying pan over medium-high heat. Add the sweet potatoes, turn to coat, and season with a few pinches of sea salt.

Cover pan, turn heat to medium-low, and cook, stirring every now and then, until sweet potatoes are tender and browned, about 20 minutes.

Serve sweet potatoes drizzled with remaining oil and sprinkled with flaky sea salt and Spiced Seed Mix.


TURKEY BOLOGNESE WITH ZUCCHINI NOODLES (“ZOODLES”) Serves 6-8. You’ll need either a spiralizer or julienne grater to make the noodles. Both are easily found in a kitchen good store or on Amazon.com.

INGREDIENTS FOR THE NOODLES

• 2 tablespoons coconut or extra virgin olive oil • 6 organic zucchini • 1 clove garlic, minced • sea salt and pepper

INGREDIENTS FOR THE SAUCE

• 2 tablespoons coconut or extra virgin olive oil • 1 large yellow onion, chopped • ½ cup carrot, chopped • 2 stalks celery, chopped • 4 cloves garlic, minced • a pinch of red chile flakes (optional) • 1 pound ground turkey • 1 pound mild Italian sausage (chicken) – buy in bulk or

remove casings from actual raw sausages • 1 cup cauliflower, chopped • 1 cup diced button or shiitake mushrooms • (1) 24-ounce jar of Rao’s Marinara Sauce (or other

brand that doesn’t include sugar or preservatives) • 1 ½ teaspoons dried oregano • 2 tablespoons double-concentrated tomato paste (the

kind that comes in a toothpaste-like tube) • 1 cup unsweetened pumpkin puree


• 2 bay leaves • 1-2 cups of low sodium, gluten free broth • Additional sea salt and black pepper to taste • Italian parsley, chopped (for garnish) • Non dairy Parmesan sprinkle (See Recipe). INSTRUCTIONS

First, get the sauce going: heat 2 tablespoons of coconut or olive oil in a large pot or Dutch oven. Add the onion, carrots, and celery— sauté for 10-15 minutes, until the onion is tender and starting to brown. Throw in the garlic and red pepper flakes, and cook for about a minute, stirring. Crumble the turkey and chicken sausage into the pot and sauté, stirring frequently, until cooked through. Add in the cauliflower, mushrooms, marinara sauce, pumpkin, tomato paste, oregano, bay leaves, and 1 cup of the broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes, stirring occasionally. Add extra broth for a thinner consistency if desired. Discard the bay leaves and adjust seasonings for salt and pepper. While the sauce is cooking, prepare the noodles. Run the zucchini through the spiralizer to make vermicelli-style noodles. Warm the olive oil in a wide pan for a minute, then add the garlic. Stir for a minute so it won’t burn.


Add the noodles and cook for a minute or two, until the zucchini are softened but still somewhat al dente (they can turn mushy quickly). Arrange noodles onto plates, and ladle sauce over each serving. Finish with a sprinkle of flaky sea salt, cracked pepper, parsley and non dairy Parmesan.


“PARMESAN” SPRINKLE Makes about a cup. This is a great non-dairy substitute for Parmigiano Reggiano, providing some healthy fats and a bit of protein. The cheesy flavor comes from nutritional yeast.

INGREDIENTS

• 1/3 cup hemp seeds • 1/3 cup unsalted cashews • 1/3 cup nutritional yeast • 1 teaspoon extra virgin olive oil • ½ teaspoon sea salt

INSTRUCTIONS

Place all ingredients into a food processor fitted with a metal blade. Pulse until the mixture is finely ground. You might have a couple of larger nut pieces that haven’t blended into the mix. Not a big deal — chef’s snack!


SLOW COOKER INDIAN CHICKEN Serves 4-6. Adapted from Danielle Walker’s Against All Grain Meals Made Simple. Great cookbook — I highly recommend!

INGREDIENTS

• 2 ½ pounds boneless, skinless chicken thighs, cut into 2-inch cubes

• 2 cups tomato puree • ½ medium yellow onion, chopped • 2 cloves garlic, minced • 1 jalapeno chile, cored, seeded and chopped • 2 ½ tablespoons garam masala • 2 teaspoons sea salt • 1 teaspoon ground ginger • 1 teaspoon turmeric • 1 teaspoon chili powder • ½ teaspoon paprika • ¼ teaspoon cayenne pepper • ¼ cup chopped fresh cilantro for garnish • 1 cup Cashew Cream (Week 1 Recipes) INSTRUCTIONS

Place the chicken, tomato puree, onion, garlic, jalapeno, garam masala, salt, ginger, turmeric, chili powder, paprika and cayenne pepper into your slow cooker. Toss to coat the chicken.

Cover and cook on low for 6 hours.

Stir the Cashew Cream into the chicken right before serving and garnish with cilantro.


SIMPLE CAULIFLOWER “RICE” Serves 4. Use whenever the carb craving strikes — perfect to serve alongside stir-fries or the Slow Cooker Indian Chicken.

INGREDIENTS

• 1 small head cauliflower, cut into florets • 2 tablespoons of ghee or extra virgin olive oil • 1 clove garlic, minced • ¼ cup low sodium chicken broth or water • sea salt and pepper to taste

INSTRUCTIONS

Make “rice” out of the cauliflower by putting the florets into a food processor fitted with a metal blade. Process until the florets are reduced to the size of rice grains. Remove any large bits that don’t get processed and use for your next salad — or a smoothie!

Warm the olive oil or ghee in a large pan over medium heat. Add the garlic and stir for a minute or so, making sure the garlic doesn’t burn.

Add the cauliflower “rice” to the pan and sauté for about five minutes.

Add the broth and salt and increase the heat to medium high. Cook for 10-15 minutes, until the cauliflower is tender.


EASY THAI CHICKEN/TOFU Serves 4. This is such a great weekday meal — using leftover chicken, you can have a rich, satisfying meal on the table in about 10-20 minutes. Serve on its own or over Cauliflower Rice. INGREDIENTS

• Leftover shredded chicken — the equivalent of about 2 chicken breasts — or cubed tofu

• 2 tablespoons of coconut oil • ½ medium size onion, sliced thinly • 2-3 cloves of garlic, minced • Red curry paste — these range mildly in heat, so be

careful. I use about 1 heaping tablespoon for this recipe. I like Thai and True brand, which is available at Portland area Whole Foods or online.

• 2 red bell peppers, cored, seeds removed and sliced • a few handfuls of baby spinach • 1 cup low sodium chicken broth • 1 cup full fat unsweetened coconut milk • 1 tablespoon tamari (wheat free soy sauce) • sea salt and freshly ground pepper

INSTRUCTIONS

Warm the coconut oil in a pan over medium heat until melted. Add the onions and cook until starting to brown, stirring occasionally. Add the garlic and chili paste and cook for about a minute, stirring so the garlic won’t burn. Add the red bell peppers and cook until crisp-tender.


Add your protein of choice and give it a stir. Add the coconut milk, broth, and tamari — as well as the spinach, and stir. Cook for about a minute or so until the greens are wilted and the chicken or tofu is warmed through. Serve on its own or over Cauliflower Rice. I usually serve with lime wedges or fish sauce (Red Boat brand) on the side.


BAKED COD WITH PARSLEY TAPENADE Serves 4. Extra tapenade makes a delicious dip for veggies and can be used to spice up any protein.

INGREDIENTS FOR THE TAPENADE

• 3 cups loosely packed fresh Italian parsley • ¼ cup chopped red onion • 2 cloves garlic • 10 kalamata olives • 1 tablespoon capers, drained and rinsed • juice of one lemon • 1 teaspoon fresh lemon zest • ½ cup extra virgin olive oil • Sea salt and freshly ground pepper

INGREDIENTS FOR THE FISH

• 4 fillets of cod, halibut or other white fish • 2 tablespoons chopped Italian parsley • Sea salt and freshly ground pepper

INSTRUCTIONS

Preheat the oven to 350° F.

Add the tapenade ingredients to a blender or food processor. Blend until a thick paste forms. Spread about 1 tablespoon of tapenade onto each fillet. Place the fish in a greased ovenproof dish.

Bake for 20 minutes or until the fish flakes easily. Serve with Lemon Zucchini, sautéed greens, or roasted vegetable of choice. Garnish with chopped parsley.


PESTO BROCCOLINI + PROTEIN Serves 2-3. Leftover pesto is a great tip for veggies or to garnish any other protein.

INGREDIENTS

• 2 cups fresh basil leaves, packed (stems removed) • ½ cup filtered water • 2 cloves garlic, chopped • 1/2 teaspoon fresh ginger, grated • ¼ cup raw pine nuts or walnuts • 1/3 cup extra virgin olive oil • Juice from one lemon • 1 pound broccolini, chopped • 2 cups shredded chicken (i.e. plain Make-Ahead Chicken

or rotisserie), grilled shrimp or cubed tofu • Sea salt and freshly ground pepper to taste

INSTRUCTIONS

Prepare the pesto: add basil, water, garlic, ginger, pine nuts or walnuts, olive oil and lemon juice to the blender or food processor. Blend until a paste forms, or blend longer if you want a smoother consistency. Season to taste with salt and pepper. Set aside. Heat 2 tablespoons of coconut or olive oil in a large pan over medium heat. Add the broccolini, stir and cover. Cook for 10-15 minutes, stirring occasionally. Add the shredded chicken (or other protein) and 1 cup of pesto. Stir to combine, and sauté until heated through. Serve with a side salad.


GRILLED SKIRT STEAK AND ROASTED BROCCOLINI (from Week 2) Serves 4. Serve alongside fresh arugula and cherry tomatoes tossed with Lemon Herb Vinaigrette.

INGREDIENTS FOR THE BROCCOLINI

• 2 cloves garlic, finely minced • 2 pounds broccolini • extra virgin olive oil – about 1 ½ tablespoons • balsamic vinegar • ¼ cup pine nuts (optional)

INGREDIENTS FOR THE STEAK

• 1 ½ pounds of skirt steak (or flank), organic/grass fed preferable

• 3 tablespoons extra virgin olive oil • 2 cloves garlic, thinly sliced • 1 teaspoon freshly ground pepper • 2 tablespoons of fresh thyme leaves (discard the stems) • 1 tablespoon of Dijon mustard • 1 tablespoon balsamic vinegar INSTRUCTIONS

Prepare the beef: combine the olive oil, garlic, pepper, thyme leaves, Dijon, and balsamic vinegar in a small bowl and stir until blended. Rub the mixture onto the steak and let rest for about 30 minutes at room temperature.

Meanwhile, preheat the oven to 350° F. Rinse and dry the broccolini, then chop into 1-inch pieces. Place in a small bowl.


Drizzle with a light stream of olive oil and balsamic vinegar. Add the garlic, then use clean hands to gently massage the oil into the broccolini. Transfer to a baking sheet (on a silpat or foil for easy cleanup).

Roast for about 10-12 minutes, until the broccolini is crisp-tender and even a little charred on the edges.

Season with sea salt and pepper, and remove to a platter. Cover with some foil to keep warm if preferred (it’s delicious room temperature as well). Garnish with the pine nuts.

Alternate preparation: you can also throw the broccolini on the grill, using a grill basket and turning occasionally so it doesn’t get burned.

Back to the steak: Heat your grill (or a grill pan) to very hot, then lower to medium-high heat and sear the steak to desired degree of doneness; medium-rare will take about 3-4 minutes, depending on the heat of your grill/grill pan.

When done, remove the steak to a plate and let it rest for a few minutes. This helps redistribute the moisture in the meat so that the juice won’t run out when you cut into it.

Serve the beef alongside the broccolini and a large salad.

© monica spoelstra metz 2015...lavender smoothie serves 2. i love this smoothie so, so much. i hope...

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