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TRANSCRIPT
*Recipes and sample weekly meal plans included at the end of this guide.
General Guidelines
Drink a lot of water! Water flushes toxins from the body and facilitates circulation to the
reproductive organs. Drink purified or spring water instead of tap water which may have
synthetic estrogen and other chemicals. Drink water out of a glass, ceramic, or stainless steel
container, NOT plastic. Drink water at room temperature. Avoid cold and iced drinks.
Fruit juices, soft drinks, and soda are not a substitute for water. Avoid them. Even if naturally
sweetened, they contain high levels of sugar. To liven up water, try sparkling water with a
squeeze of lemon, sprig of mint, or slice of cucumber or ginger. You can add a squirt of a
naturally sweetened fruit juice for flavor. Non-caffeinated herbal teas and green teas are also
acceptable. Black teas and flavored black teas have high caffeine levels so should be avoided.
Eat small frequent meals instead of large meals. Overeating is difficult on the digestive system.
Carry whole grain snacks such as crackers, protein snacks, and fruits or veggies such as apples
and carrots with you as small in-between meals.
Add unsaturated fatty acids to improve sperm integrity. Dietary sources: sesame, almonds,
flaxseed, hazelnuts, pecans, pumpkin seeds, sunflower seeds, pine nuts, walnuts, olives,
avocados, soybeans, quinoa (grain), omega-3 fatty acids in fish oil. Suggestion: make your own
trail mix of the suggested nuts and seeds for a healthy snack.
Soups and stews with legumes, vegetables, whole grains, and protein are easily digested and
nutritious! Simmered with the bones of the organic whole chicken or lamb are even better.
These are excellent for reproductive health.
(Note: Soup recipes are included in the recipe portion of this guide.)
Slow down and chew. The manner in which you eat is as important as what you eat. Relax
when you eat. If possible, stop working, driving, or making phone calls during your meal. The
more relaxed and present you are when you eat, the easier it is for your body to absorb and use
the nutrients.
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If you’re following the elimination diet of corn, gluten, soy and dairy, most of these recipes
avoid those ingredients. If not, there are recommended substitutes in each recipe to avoid
them.
If you’re following the elimination diet, I suggest having these products in your kitchen:
- Arrowroot powder
- Bob’s Red Mill Natural Foods Gluten-Free All Purpose Flour. Available on Amazon.
- Soy-free and gluten-free soy sauce like Coconut Secret Coconut Aminos Soy-Free
Seasoning Sauce. Available on Amazon.
Avoid trans-fatty acids, saturated fats such as hydrogenated oils, palm oil, cottonseed oil,
margarine, shortening, and lard. Read food labels to look for the presence of these oils.
Avoid sugar. Convenient snack foods high in refined carbohydrates, such as white flour and
white sugar, rob the body of enzymes, minerals and vitamins, especially B vitamins which are
essential for proper brain and nervous system function. Eating sugar throughout the day
weakens the immune system.
Avoid refined sugars and synthetic sweeteners, including high fructose corn syrup, agave,
Splenda, Sweet n Low. Instead, use natural sweeteners such as stevia, honey, and pure maple
syrup.
Avoid excess spicy, greasy, sweet, or salty food. Excess spice may add heat to the body. An
overheated body may impair sperm production.
Polyunsaturated vegetable oils and essential fatty acids improve sperm and seminal fluid.
Sources: fish oil, flaxseed oil, pumpkin seed oil.
Moderate consumption of legumes, nuts, and seeds promote testosterone production.
Avoid caffeine, which weakens the adrenal glands’ ability to produce hormones that help your
body deal with stress and constricts blood flow to reproductive organs.
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Eat Breakfast DAILY!
We’ve all heard it is the most important meal of the day and it is! Eating breakfast stimulates
your metabolism and provides you with the nutrition your brain and body need to function
throughout the day. Eating breakfast sustains blood sugar levels thereby preventing energy
crashes and unhealthy cravings.
Typical breakfast foods--cold cereal, bagels, donuts, pancakes, waffles, fruit, toast with jam, and
fruit juice--are all high in sugars and simple carbohydrates which cause the blood sugar to spike
up and then crash.
Instead include a good source of protein such as organic, free range eggs (hard-boiled eggs are a
great protein-rich on-the-go food), protein-rich warm cereal like quinoa, or complete-protein
sprouted whole grain bread spread with almond butter.
Avoid eating a cold breakfast as it may slow your digestion. Whole grain warm cereals are a
suggested alternative to cold cereals. Mix goji berries, coconut oil, walnuts, almonds, fresh
berries and honey to a warm whole grain cereal for a power-packed breakfast.
Mix your protein with almond milk or brown rice milk, NOT dairy or soy. Dairy is difficult to
digest and contributes to phlegm production, which may manifest in sinus congestion, ovarian
cysts, or cause poor sperm production. Small portions of hormone-free yogurt are okay. Due to
the estrogenic activity of soy milk, it can potentially interfere with hormonal regulation so avoid
soy milk.
(Note: Breakfast recipes are included in the recipe portion of this guide.)
Whole Grains and Proteins
Eat whole grains such as brown rice, quinoa, whole wheat or brown rice pasta, whole wheat
couscous, whole grain breads, sprouted breads, and whole grain crackers.
Read labels - “Good Source of Whole Grain” are often misleading. Avoid white rice, white pasta,
and white breads.
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Whenever possible, eat organic, antibiotic-free and hormone-free meat, poultry, eggs, dairy
products.
The bulk of the feed fed to livestock consists of corn and soy, which receives 80 percent of all
herbicides used in the US. The meat from these animals can contain up to 14 times more
pesticides than plants! Due to the heavy doses of antibiotics used on factory farmed animals,
meat that is not organic is laced with antibiotics. Milk alone contains traces of up to 80 different
antibiotics!
Wild Alaskan salmon is the safest and healthiest fish to eat. Avoid eating fish that are known to
be high in mercury, antibiotics or other toxins e.g. tuna and farmed fish.
Eat frequent but small portions of meat. Small meaning an easily digestible amount, less than
your fist-size – it’s smaller than you think!
Women should especially increase red meat consumption from day 3 of their cycle through
ovulation. Red meat replenishes iron after blood loss during menses and provides the
substance for good egg quality. Lamb is good to eat during ovulation because it can help
facilitate follicle release. Pair red meat with cooked dark leafy greens or cooked cruciferous
vegetables. They are high in Vitamin C and will help your body to absorb the iron.
Eat Plenty of Organic and Seasonal Fruits and Vegetables
Fruits and vegetables are full of antioxidants that are important for reproductive health. Be
sure to eat organic produce. Pesticides interfere with your reproductive health and hormonal
balance.
Produce that is in season provides you with the appropriate nutrients for each season. Seasonal
produce grows naturally as opposed to requiring pesticides and unnatural conditions in order to
force produce to grow out of season.
Lightly cooking vegetables rather than eating them raw makes them more easily digestible.
Minimize eating salads. Salads are harder to digest and weaken digestive energy vital to support
your fertility.
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Cooking on the stovetop or in the oven is preferable to microwaving food. If using the
microwave, heat in glass containers. Chemicals from plastic containers can leach into the food
during heating.
Eat fruits at room temperature rather than directly from the fridge. Chilled fruits may also
weaken digestion.
Keep melons, strawberries, pears, bananas, lettuce, radishes, and celery to a minimum
especially if you have a tendency towards gas, bloating, or loose stools.
Eat more cooked cruciferous vegetables like cabbage, broccoli, Brussels sprouts, and cauliflower.
Cruciferous vegetables contain a compound that stimulates more efficient use of estrogen. Eat
generous amounts of cooked leafy greens such as spinach, kale, chard, and collard greens. Leafy
greens are rich in iron, fiber, omega 3 fatty acids, folic acid and magnesium.
Cherries, beets, grapes, raspberries, orange and yellow vegetables are especially good for
women to replenish their blood after menses, but are also healthy choices for men.
Most nuts, seeds and berries are believed to enhance reproductive function.
Eating by Natural or Fertility Treatment Phases
Phase 1
Follow Phase 1 recommendations during your period on Natural, Medicated, IUI, IVF/FET or
Donor Egg Cycle
Phase 1 lasts from Day 1 to Day 3 of your menstrual cycle.
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During Phase 1, your body is flushing blood out of your uterus. These foods help with the blood
circulation to the uterus and to shed the uterine lining. They help to prepare your uterus to
grow a healthy lining for the upcoming cycle.
AVOID: heavy meats like pork, salty foods, and dairy
DO EAT: leafy greens, carrots, orange and yellow veggies, eggplant, chives, turmeric, garlic,
ginger, nutmeg, chives. These foods help to move blood to clean out the uterus.
Example Phase 1 Meals (RECIPES BELOW):
Lunch and Dinner
● Fresh Vegetable Curry
● Bean, Corn and Squash Stew
● Quick and Easy Indian Vegetarian Gujarati
● Black Bean and Sweet Potato Enchiladas
● Easy Grilled Salmon Recipe
● 25-Minute Tunisian Vegetable Couscous
● Spicy Shrimp Pilaf with Kale & Beans
SALADS
● Curried Rice Salad
Phase 2
Follow Phase 2 recommendations during a Natural, Medicated, IUI, IVF/FET or Donor Egg Cycle.
Phase 2 lasts from day 4 of your menstrual cycle to ovulation. Signs of ovulation may include
seeing fertile cervical mucus (clear stretchy egg white), getting a positive reading on your
ovulation predictor kit or a temperature rise in your BBT chart.
If you’re preparing for a retrieval or a transfer, Phase 2 foods help to build egg quality and your
uterine lining. This is an excellent time to also have a cup of daily bone broth.
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Phase 2 focuses on building a healthy uterine lining and improving egg quality in preparation for
ovulation.
AVOID: Excessive sour foods
DO EAT: millet, barley, brown rice, mung bean sprouts, organic NO-GMO tofu, moderate
amounts of grass-fed organic beef, string beans, black beans, kidney beans, melons, celery,
blackberries, blueberries, seaweed, crab, clam, eggs, organic pork, yam, potato, eggs, organic
free-range eggs with Omegas, nuts such as walnuts and almonds, Wild Alaskan Salmon, flaxseed
oil, organic chicken, bone broth.
NOTE: For those of you with longer cycles, you may be on Phase 2 for an extended time. In that
case, continue to eat foods from Phase 2 until you ovulate.
Example Phase 2 meals (RECIPES BELOW):
Lunch and Dinner
● Beef Stroganoff
● 10 Minute Vegan Burger
● Vegetable Kitcheree
● Broccoli Beef Recipe
● Mexican Corn and Bean Salad with Grilled Pork
● Herbed Baked Oysters Recipe
● Nutty Sweet Potato Cutlets Coated with Sesame Seeds
● Bread Rolls with Potato Filling
● Green Eggs & Ham Frittata (Breakfast)
Salads
(Pair salads with a serving of soup, warm grains, warm potato rolls or cup of herbal tea)
● Bean Sprouts and Broccoli Slaw Salad with Coconut-Ginger Dressing
● Fruit Salad with Hemp Seeds and Cacao Nibs
● Black Bean Salad with Mango
● Mayo-Free Egg Salad
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PHASE 3
Follow Phase 3 recommendations during a Natural, Medicated, and IUI cycle
During an IVF/FET or Donor Egg Cycle, follow Phase 3 recommendations post-transfer.
Phase 3 lasts from ovulation or an IUI and for 7 days following ovulation or an IUI. The focus of
Phase 3 is to promote a strong hormonal response during ovulation, support move the follicles
down the fallopian tubes and support implantation.
AVOID: salty foods, cold foods, excess consumption of raw veggies
DO EAT: oats, quinoa, pine nuts, parsnips, organic butter, black beans, cinnamon, anise, fennel,
ginger, pepper, lamb, organic free-range chicken, organic free-range eggs with Omegas,
eggplant, turmeric, garlic.
Soups and stews are recommended during this phase.
Example Phase 3 meals (RECIPES BELOW):
Lunch and Dinner
● Quinoa and Black Beans
● Chicken Salad with Roasted Bell Peppers and Toasted Almonds Recipe
● Moroccan Lamb Recipe with Couscous or Millet
● Winter Root Stew
● Peanut Noodles with Shredded Chicken & Vegetables
● Rosemary Chicken and Vegetables
● Chicken Parmesan
Salad
● Mayo-Free Egg Salad
PHASE 4
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Phase 4 lasts from 7 days following ovulation until the onset of your cycle. During phase 4, the
focus is to regulate your hormones.
AVOID: heavy and oily foods, like heavy meats and dairy, excess nuts (small amounts of almonds
are okay as they are the least oily nuts), highly processed foods, hot peppers and spicy food
DO EAT: sour foods, bitter foods, sprouted grains, unrefined apple-cider vinegar, quinoa,
asparagus, lemon, lime, fennel, grapefruit, beans, seeds, fresh vegetables and fruits, small
amounts of organic chicken, dill, ginger, mustard greens, onions, rosemary, mints, lemon balm,
beets, strawberry, pine nuts, cherry, cabbage, turnip root, kohlrabi, cauliflower, broccoli, brussel
sprouts, Wild Alaskan Salmon
Example Phase 4 meals (RECIPES BELOW):
Lunch and Dinner
● Glazed Salmon Recipe
● Asparagus Salad with Shrimp Recipe
● 30-Minute Dinner with Garbanzo Beans
● Orecchiette with Broccoli Rabe & Chickpeas
● Quick and Easy White Bean Salad Recipe
● Veggie Stir Fry
Salads
(Pair salads with a serving of soup, warm grains, warm potato rolls or cup of herbal tea)
● Easy Beet and Fennel Salad
● Arugula Corn Salad
● Avocado Salad with Heirloom Tomatoes Recipe
● 5-Ingredient Fennel, Apple & Green Bean Salad
● Broccoli Salad Recipe
● Strawberry Salad with Candied Pumpkin Seeds and Poppy Seed Vinaigrette
Pregnancy
Focus on eating primarily recommended foods from Phase 2 and Phase 3. These foods will help
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to nourish the growing embryo as well as support the body in retaining the pregnancy.
Pre-Embryo Transfer
Eat foods recommended from Phase 2 to build the uterine lining.
Post-Embryo Transfer
Eat foods recommended from Phase 3 to support implantation and early pregnancy.
Post-Egg Retrieval
If you’re having a fresh embryo transfer following your retrieval, for the day of the retrieval and
1-2 days following (depending on how bloated and sluggish you feel), eat food from Phase 4.
These foods are lighter and easier to digest. Then switch to foods from Phase 2 to build your
lining for the transfer.
Protein-rich soups and stews are easy to digest while also helping to build the lining. Daily bone
broth is excellent at this time.
If you’re having a Frozen Embryo Transfer, eat foods from Phase 4 following your retrieval until
you get your period. Lighter foods will help you to more easily recover from the retrieval.
Pre-Embryo Transfer
Eat foods recommended from Phase 2 to build the uterine lining.
Post-Embryo Transfer
Eat foods recommended from Phase 3 to support implantation and early pregnancy.
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Recipes
Soups for Every Phase
***Eat plenty of soup throughout each phase of your cycle. Soups support the digestive system
allowing for improved reproductive function.
● Curried Carrot Cauliflower Soup
● Russian Cabbage Borscht
● Healing Chicken Ginger Soup
● Lentil Soup
● Spicy Black-Eyed Pea Soup
Curried Carrot Cauliflower Soup *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
2 to 3 tablespoons extra virgin olive oil or coconut oil
2 small onions (or 1 large), chopped
1 to 2-inch piece fresh ginger, peeled and coarsely chopped
4 to 5 cloves garlic, peeled and coarsely chopped
2 to 3 teaspoons curry powder
1 teaspoon ground cumin
1 pound carrots, peeled and chopped
1 medium head cauliflower, chopped
6 cups water
sea salt, to taste
coconut milk
chopped cilantro
Directions:
Heat oil in a 6-quart pot over medium heat. Add onions and a dash of salt and cook until the
onions are soft and starting to change color. Then add the ginger, garlic, and spices and saute a
minute more.
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Then add the carrots, cauliflower, and water. Simmer, covered, for about 25 minutes. Then
puree in batches in a blender until smooth. Add salt to taste. Serve each bowl with a swirl of
coconut milk and chopped cilantro for a garnish. Enjoy!
Source: www.nourishingmeals.com/2009/04/curried-carrot-cauliflower-soup.html
Russian Cabbage Borscht *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1 1/2 cups thinly sliced potatoes
1 cup thinly sliced beets
4 cups chicken or vegetable stock
2 tablespoons olive oil
1 1/2 cups chopped onions
2 teaspoons salt
1 celery stalk, chopped
1 large carrot, sliced
3 cups coarsely chopped red cabbage
black pepper to taste
1/4 teaspoon fresh dill weed
1 tablespoon cider vinegar
1 tablespoon honey
1 cup tomato puree
plain yogurt, for topping (Omit for dairy elimination diet.)
chopped tomatoes, for garnish
Directions:
Place sliced potatoes and beets in a medium saucepan over high heat; cover with stock, and boil
until vegetables are tender. Remove potatoes and beets with a slotted spoon, and reserve stock.
In a large skillet over medium heat. Stir in onions, caraway seeds, and salt; cook until onions
become soft and translucent. Then stir in celery, carrots, and cabbage. Mix in reserved stock;
cook, covered, until all vegetables are tender, about 10 minutes.
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Add potatoes and beets to the skillet. Season with black pepper and dill weed. Stir in cider
vinegar, honey, and tomato puree. Cover, reduce heat to medium low, and simmer for at least
30 minutes. Serve topped with plain yogurt, extra dill weed, and chopped fresh tomatoes.
Source:http://allrecipes.com/recipe/russian-cabbage-borscht/
Healing Chicken Ginger Soup (Especially Phases 3 and Pregnancy) *Gluten, Dairy, Soy, & Corn
Free*
Ingredients:
For the Broth:
2 bone-in organic chicken breasts (about 2 pounds total)
8 cups water
1 large onion, chopped
3 stalks celery, chopped
1 large carrot, chopped
1 whole head garlic, cut in half crosswise
1/4 to 1/2 cup finely chopped fresh ginger (or more!)
2 cups chopped shiitake mushrooms
1 stalk fresh lemongrass, chopped
cilantro stems
1 teaspoon whole black peppercorns
3 teaspoons sea salt
For the Soup:
1 medium onion, cut into crescent moons
3 to 4 stalks celery, sliced into diagonals
3 carrots, cut into matchsticks
2 to 3 cups sliced shiitake mushrooms
cooked chicken pulled from the bone and chopped
sea salt and freshly ground black pepper to taste
Optional Additions/Toppings:
rice noodles
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chopped fresh basil
chopped fresh napa cabbage
chopped fresh cilantro
chopped fresh thai green chiles
lime wedges
Directions:
To make the broth, place all ingredients for broth into a 6-quart pot. Cover and bring to a boil,
reduce heat medium-low and simmer for 1 1/2 to 2 hours. Strain broth into a large bowl or
another pot using a colander. Place chicken breasts onto a plate to cool. Pour the broth back
into the pot. Once chicken is cooled, remove the skin, pull the meat from the bone and chop the
chicken into bite-sized pieces.
Place all of the veggies for the soup (onion, carrot, celery, and shiitake mushrooms) into the pot
with the broth. Cover and simmer for about 15 to 20 minutes. Add the chicken. Season with salt
and pepper to taste. Simmer a minute or two more or until vegetables are cooked to your liking.
Ladle soup into bowls and serve with a handful of basil, cilantro, and cabbage on top. Sprinkle
with thai chiles if desired. You can also add a handful of cooked thai rice noodles to each bowl if
desired. Squeeze a little lime juice over each bowl. Make sure to have some tissues handy if you
are using the thai chiles!
SOURCE: http://www.nourishingmeals.com/2011/02/healing-chicken-ginger-soup.html
http://www.conceiveonline.com/articles/top-5-fertility-boosting-foods-women
Lentil Soup *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
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1 (14.5 ounce) can crushed tomatoes
2 cups dry lentils
8 cups water
1/2 cup spinach, rinsed and thinly sliced
2 tablespoons vinegar
salt to taste
ground black pepper to taste
Directions:
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir
until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least
1 hour. When ready to serve, stir in spinach, and cook until it wilts. Season to taste with salt and
pepper.
Source:http://allrecipes.com/recipe/lentil-soup/
Spicy Black-Eyed Pea Soup *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
2 to 3 tablespoons extra virgin olive oil
1 large onion, chopped
4 to 5 cloves garlic, crushed
2 tablespoons ground cumin
1/2 teaspoon freshly ground black pepper
2 cans of organic black-eyed peas
8 to 10 cup water
3 to 4 carrots, peeled and sliced
1 large red bell pepper, seeded and diced
3 cups (or so) broccoli florets
3 teaspoons sea salt
Directions:
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In a large (8 quart) stock pot, heat the olive oil over medium heat. Add onion and saute for 6 to
7 minutes or until very soft. Add garlic and spices. Saute a minute more.
Add black-eyed peas, carrots and cook for about 10 to 15 more minutes. Add red pepper and
broccoli and simmer until vegetables are tender and beans are cooked, about 45 minutes total
cooking time. Add salt to taste and remove from heat.
Adapted from: www.nourishingmeals.com/2009/02/black-eyed-pea-soup-and-oven-fries.html
Breakfasts for Every Phase
● Apple-Spice Oats
● Breakfast Bars
● Bean and Rice Breakfast Bowls with Avocado Sauce
● Breakfast Potatoes and Veggies
Apple-Spice Oats *Dairy, Soy, & Corn Free*
Ingredients:
1/2 cup steel-cut oats *Can use Bob’s Red Mill Natural Foods Gluten-Free Steel-Cut Oats for
gluten-free option*
2 cups water
1/2 teaspoon salt (or to taste)
1/2 teaspoon cinnamon
1 large organic apple, coarsely chopped
1/4 teaspoon nutmeg, freshly grated
1/8 teaspoon ground cloves
1 tablespoon whole chia seeds
Directions:
Put all ingredients in a medium-sized pot. Bring to a boil and reduce heat to very low. Cover and
simmer for about 30-45 minutes, or until oats are tender and water is mostly absorbed. Serve
with the sweetener of your choice with a little freshly grated nutmeg on top.
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Breakfast Bars *Gluten, Dairy, Soy, & Corn Free*
by Cynthia Mosher
These moist, yummy bars are wonderful for quick, no time for breakfast, mornings.
Ingredients:
3 cups rolled oats *Rolled oats are gluten-free*
1 1/2 cups of coconut
1 1/2 cups of raisins or chopped dates
2 tbsp whole chia seeds
3 medium apples, chopped small
2 - 3 cups almond milk
1 1/2 cups chopped nuts
2 tsp powdered cinnamon
1/2 tsp powdered ginger
Mix the spices together and set aside. Lightly oil or butter a 13" x 9" baking dish, and layer the
ingredients as follows:
Layer 1: 1/2 of the nuts 1/3 of the coconut 1/3 of the oats, ½ off the chia seeds
Layer 2: 1/2 of the raisins 1/3 of the coconut 1/3 of the oats, all of the chopped apples
**Sprinkle half the spices over these two layers and then pour 1 1/2 cups of milk over the
top.**
Layer 3: Remaining raisins, oats, chia seeds, coconut.
Top with remaining spices and nuts and pour the remaining 1 1/2 cups of milk over the top.
Bake at 350 degrees for 30 minutes. Enjoy!
Note: Bars may be made ahead of time and frozen for busy mornings.
Adapted from: http://mothering.com/recipes/oats-and-apples-breakfast-bars
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Bean and Rice Breakfast Bowls with Avocado Sauce *Gluten, Dairy, Soy, & Corn Free*
Bowl Ingredients:
cooked beans (try pink, pinto, adzuki, or black)
cooked sticky brown rice
chopped fresh arugula, Napa cabbage, or romaine lettuce
chopped green onions
Directions:
Add all ingredients to a bowl and top with the avocado sauce below.
Avocado Sauce Ingredients:
2 medium, ripe avocados
large handful of fresh cilantro
juice of 1 small lime
1/4 cup water (or more for a thinner sauce)
1/4 to 1/2 teaspoon sea salt
Directions:
Place all ingredients in a blender and blend until smooth and creamy. Add more water for a
thinner sauce. Taste and add more salt if necessary. Store extra sauce in a small glass container
with a squeeze of lime over the top to prevent browning.
Source: www.nourishingmeals.com/2009/03/bean-and-rice-breakfast-bowls.html
Breakfast Potatoes and Veggies *Gluten, Milk Dairy, Soy, & Corn Free*
Great with scrambled organic eggs!
Ingredients:
1 small onion, diced
3 medium potatoes, diced into 1/2-inch pieces
1 bell pepper, seeded and diced
5 to 6 mushrooms, chopped
1 cup chopped broccoli or cauliflower
1 tablespoon minced fresh herbs (thyme, tarragon, etc.)
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1/4 cup chopped fresh watercress or parsley
Sea salt and black pepper to taste
Directions:
Heat oil in a large skillet over medium heat. Add onion and potatoes. Sauté for about 10
minutes, or until potatoes are golden. Stir in bell pepper, mushrooms, and broccoli or
cauliflower. Cover and reduce heat to medium-low. Cook for about 15 minutes, or until potatoes
are soft. Stir in minced herbs and watercress or parsley. Season with sea salt and pepper to
taste.
Source: http://mothering.com/recipes/breakfast-potatoes-and-veggies
Healthy Snacks and Desserts for Every Phase
● Dark Chocolate Covered Pomegranate Seeds
● Carob-Banana Bars (grain-free + sugar-free)
● Healthy Banana Bread with Chia
● The World’s Best Tasting Healthy Brownies
● Maple Caramel Corn
Dark Chocolate Covered Pomegranate Seeds *Gluten, Dairy, Soy, Corn Free*
Ingredients:
Pomegranate Seeds
About 7 ounces (depending how many seeds you have) of good quality Dark Chocolate,
chopped
Directions:
1. Line cookie sheet with wax or parchment paper.
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2. Melt dark chocolate in a double boiler or a pot on top of a pot of simmering water. Stir to
make sure the chocolate doesn't burn.
3. Add dry pomegranate seeds (so if they've been in the refrigerator make sure to dry them) to
melted chocolate and fold gently with rubber spatula until the seeds are thoroughly covered.
4. Spoon clusters of mixture onto wax or parchment paper.
5. Place wax or parchment paper on a cookie sheet in the refrigerator and let chocolate covered
seeds cool for several hours or overnight.
Keep refrigerated. Will last 3-4 days.
SOURCE:
http://dyingforchocolate.blogspot.com/2012/09/dark-chocolate-covered-pomegranate.html
Carob-Banana Bars (grain-free + sugar-free) *Gluten, Milk Dairy, Soy, & Corn Free*
Dry Ingredients:
2 cups blanched almond flour
1/2 cup carob powder
1/4 cup arrowroot powder
3/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon sea salt
Wet Ingredients:
2 large ripe bananas, mashed (1 heaping cup)
2 large organic eggs
1/4 cup melted virgin coconut oil
2 teaspoons vanilla extract
20 to 25 drops liquid stevia
Directions:
Preheat the oven to 350 degrees F. Oil an 8 x 8-inch glass baking dish with coconut oil.
Mix together the dry ingredients in a medium-sized mixing bowl. Use your fingers to break up
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any clumps in the almond flour. Then whisk the ingredients together. Set aside.
In a small bowl, add the bananas and mash with a fork. Measure the mashed bananas to make
sure they are just over 1 cup. Add more bananas if needed or remove some. Then add the
remaining ingredients and stir together with the fork.
Add the wet ingredients to the dry and whisk together. Pour into the prepared baking dish. Bake
for approximately 30 minutes or until a toothpick inserted in the center comes out clean. Let
cool before cutting into bars.
Source: www.nourishingmeals.com/2011/03/carob-banana-bars-grain-free-sugar-free.html
Healthy Banana Bread with Chia *Dairy, Soy, & Corn Free*
First mix together in a bowl:
2 c flour *Substitute Gluten Free All-Purpose Baking Flour (Bob’s Red Mill, available on Amazon)
*
1/2 tsp. salt
1/2 tsp. baking soda
1 tsp. baking powder
Then combine in a separate bowl
3 very ripe bananas squished and squashed!
2 chia eggs (2 tablespoons chia seed + 6 TBSP water – let sit 15 minutes) or 2 eggs
1/2 cup brown sugar (use less if adding chocolate chips)
1/2 c almond milk
2 tsp. vanilla
zest of an orange
Mix wet and dry ingredients until just incorporated.
Preheat the oven to 350.
Grease a bread pan and add mixture.
Bake for an hour or until the toothpick comes out clean!
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Slice and enjoy!
The World’s Best Tasting Healthy Brownies *Milk Dairy, Soy, & Corn Free*
Yields: 16 Brownies
Ingredients:
• 9 organic prunes
• 1 ripe banana
• 2 pastured organic eggs
• ¾ cup cooked cannellini beans (note: if using canned beans be sure to rinse beans with water)
• 1 teaspoon pure vanilla extract
• ½ cup extra virgin coconut oil, melted
• 1 cup unsweetened cocoa powder
• 1 cup brown sugar
• 1/3 cup white whole wheat flour *Substitute Gluten Free All-Purpose Baking Flour (Bob’sRed Mill, available on Amazon)• 1 ½ cup chopped raw walnuts
Directions:
1. Preheat the oven to 325 degrees.
2. Grease the bottom and sides of an 8 x 8-inch glass baking dish with extra virgin coconut oil.
3. Place prunes in a microwave-safe dish, cover with water and microwave on high for 2
minutes. Remove prunes from the microwave and let sit in water for 5 minutes. Drain water and
set prunes aside.
4. Add the prunes, banana, eggs, cannellini beans, and pure vanilla extract to a high speed
blender. Process on high for 1 minute, or until all ingredients are well blended.
5. In a medium-sized bowl mix together the melted coconut oil and cocoa powder. Stir in the
sugar and flour. Add the prune-banana puree and mix until all ingredients are well blended. Stir
in the nuts.
6. Transfer batter to prepared pan. Bake for 22-25 minutes, or until a toothpick inserted in the
middle comes clean. Remove brownies from the oven and set aside to cool. Note: brownies
taste best after having been refrigerated for at least 30 minutes.
SOURCE: http://cleancuisineandmore.com/healthy-brownies/
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Maple Caramel Corn*Gluten, Dairy, & Soy Free*
Ingredients:
2 to 3 tablespoons virgin coconut oil
1/4 teaspoon sea salt
1 cup organic popcorn kernels
1/2 cup virgin coconut oil or butter
1 cup grade B maple syrup
few dashes sea salt
Preheat the oven to 325 degrees F.
Heat an 8-quart stockpot over high heat for a minute or so. Add oil and salt, then popcorn.
Cover and cook for a few minutes, moving the pot vigorously, until the popping has subsided.
Then quickly remove from heat to prevent burning and pour popcorn into two large bowls (or
one really large bowl if you own one)!
In a small to medium saucepan, heat the coconut oil or butter, maple syrup, and a few dashes of
sea salt over medium heat. Once small bubbles form begin timing for 4 to 5 minutes. Cook,
whisking occasionally until thickened and foamy. Quickly pour over popcorn in bowls and toss
together using two large spoons. Spread into two shallow baking pans or cookie sheets and
place in the oven.
Bake for 10 minutes stirring halfway through. Let cool completely. Caramel corn will crisp up as
it cools. Store in a tightly sealed container once completely cooled to keep it crisp.
SOURCE: http://www.nourishingmeals.com/2010/12/maple-caramel-corn.html
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Phase 1
Lunch and Dinner
● Fresh Vegetable Curry
● Bean, Corn and Squash Stew
● Quick and Easy Indian Vegetarian Gujarati
● Black Bean and Sweet Potato Enchiladas
● Easy Grilled Salmon Recipe
● 25-Minute Tunisian Vegetable Couscous
● Spicy Shrimp Pilaf with Kale & Beans
Salads
● Curried Rice Salad
Lunch and Dinner Recipes
Fresh Vegetable Curry *Gluten, Dairy, Soy, & Corn Free*
Serve with brown rice or quinoa
Ingredients:
2 to 3 tablespoons virgin coconut oil
2 to 3 teaspoons finely chopped fresh ginger
4 medium red potatoes, cut into cubes
3 carrots, peeled and sliced
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1 1/2 to 2 teaspoons of sea salt
6 Roma tomatoes, diced
1 cup water
1 tablespoon arrowroot powder
1/2 pound green beans, trimmed and cut into pieces
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3/4 pound cauliflower, cut into florets
1/2 pound mushrooms, cut in half
3 cloves garlic, crushed
2 cups cooked chickpeas
chopped cilantro for garnish
Directions:
Heat a large skillet over medium to medium-high heat for a few minutes to let the pan heat up.
Add the coconut oil, then the ginger. Saute for about 30 seconds. Then add the potatoes and
carrots. Saute for about 10 to 15 minutes, keeping the heat moderate so they don't start
browning too much or sticking. Then add the spices and sea salt. Stir well and saute for about a
minute more.
Next add the diced tomatoes. Saute for 2 minutes while stirring. Mix the cup of water with the
arrowroot in a small bowl. Use a fork to whisk it together. Add this mixture to the cooking
veggies. Then add the green beans, cauliflower, mushrooms, garlic, and chickpeas. Stir gently.
cover and cook for about 15 minutes, stirring occasionally. Serve over brown rice or quinoa and
garnish with chopped cilantro.
Source: www.nourishingmeals.com/2010/06/fresh-vegetable-curry.html
Bean, Corn and Squash Stew*Gluten, Dairy & Soy Free*
Ingredients:
2 cans of organic pinto beans
3 cups water
2 cloves garlic
2 teaspoons dried oregano
1 teaspoon cumin seeds
1/2 teaspoon cinnamon
1 tablespoon extra virgin olive oil or virgin coconut oil
1 medium onion, chopped
1 1/2 teaspoons sea salt
2-3 cloves garlic, minced
2-3 cups winter squash, cut in chunks
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14-oz can chopped tomatoes
1 1/2 cups fresh or frozen corn*Substitute diced red or yellow bell pepper for corn-free option*
Directions:
In a large pot, quickly dry-toast oregano, cumin seeds, and cinnamon for about 30 seconds. Add
oil, onion, salt, and garlic; sauté until onions are soft. Add squash, tomatoes, and chili powder
and cook for about 20 minutes, until squash is soft. Add some water if the mixture seems dry.
Add beans and corn; simmer until corn is tender. Season to taste. Serve hot
Adapted from: http://mothering.com/recipes/three-sisters-stew
Quick and Easy Indian Vegetarian Gujarati *Gluten, Dairy, Soy, & Corn Free*
Serve with brown rice.
Ingredients:
2 tablespoons coconut oil
2 medium tomatoes sliced
1 teaspoon each of turmeric, coriander and cumin powders
2 medium potatoes peeled and sliced
2 medium eggplants sliced (Lightweight preferred.)
4 tablespoons water
sugar and salt to taste
Chopped cilantro leaves to garnish
Directions:
Heat oil in a microwave-safe bowl on high power for about 1 minute.
Add the tomatoes, spices and sugar to taste. Microwave uncovered for about 3 minutes or till
the tomatoes are soft. Add potatoes and eggplants. Microwave uncovered for about 2 minutes.
Sprinkle the water and salt. Mix well and microwave covered for about 5 minutes (stirring
mid-way) or till the vegetables are cooked. Allow the dish to stand for about 5 minutes before
serving. Serve garnished with finely chopped coriander leaves.Ideally,
Black Bean and Sweet Potato Enchiladas *Soy, & Corn Free*
Ingredients:
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2 teaspoons virgin coconut oil
1 small onion, diced
2 sweet potatoes, diced (about 2 1/2 cups)
2 cans black beans with a little water
2 cups chopped greens (kale, spinach, collards etc.)
Sea salt and black pepper to taste
2 cups Enchilada Sauce*Buy a gluten-free sauce for gluten-free option*
8 large whole grain flour tortillas
8 ounces plain yogurt *Substitute with plain coconut yogurt for dairy-free option*
Directions:
Preheat the oven to 375ºF. Heat oil in a large skillet. Add onion and sauté 5 to 10 minutes or
until soft. Add sweet potatoes. Cover and cook for about 10 minutes or until tender. Stir in
beans and greens. Cover and heat for about 5 minutes until the greens are wilted. Add a little
water if necessary to prevent scorching. Season with sea salt and pepper to taste. Cover bottom
of 9 x 13-inch baking dish with about 1/3 cup of enchilada sauce. Place the tortilla on a flat
surface. Scoop a line of filling across the width of tortilla or mountain bread about 2 inches from
the bottom. Spoon yogurt across the filling. Roll enchilada up and place in pan, seam side down.
Repeat until all filling has been used. Cover enchiladas with remaining sauce. Cover the pan and
bake for 20 minutes.
Makes 8 servings
Source: http://mothering.com/recipes/black-bean-and-sweet-potato-enchiladas
Easy Grilled Salmon Recipe *Dairy, & Corn Free*
Ingredients:
1 1/2 to 3 pounds wild Alaskan salmon fillets, skin-on (about 1/3 to 1/2 pound per person)
1 Tbsp Extra Virgin Olive Oil
Marinade:
3/4 cup soy sauce *Substitute with soy-free and gluten-free soy sauce like Coconut Secret
Coconut Aminos Soy-Free Seasoning Sauce. Available on Amazon.*
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4 garlic cloves, minced
2 Tbsp minced fresh ginger
2 Tbsp vegetable oil
¼ cup of minced green onions
2 Tbsp brown sugar (or less) (optional)
¼ cup mirin or seasoned rice vinegar (optional)
Directions:
Heat 1 tsp. of olive oil in a large pan at medium-high heat.
Place the fillet in the pan and let it cook.
Flip the fillet over with a spatula after five to seven minutes.
Cook the other side for five to seven minutes, then remove the salmon from the pan. It should
have no pink on the inside.
25-Minute Tunisian Vegetable Couscous *Dairy, Soy, & Corn Free*
Ingredients:
1 tablespoon olive oil
1 red onion, chopped
1 zucchini, coarsely chopped
1 yellow squash, coarsely chopped
1 carrot, coarsely chopped
1 red bell pepper, coarsely chopped
1 yellow bell pepper, coarsely chopped
1/2 cup sliced baby portabella mushrooms
4 cups vegetable broth
1/2 teaspoon smoked sweet paprika
1/4 teaspoon ground cardamom
1/4 teaspoon salt
1 tablespoon chopped fresh cilantro
1 (16 ounce) can chickpeas, drained
2 Roma tomatoes, sliced
2 cups dry couscous *Couscous is NOT gluten-free. You can substitute quinoa but will have to
adjust the cooking directions accordingly.*
1 teaspoon grated orange zest
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1 tablespoon finely chopped toasted almonds (optional)
Directions:
Heat oil in a large pot over medium-low heat. Place onion, zucchini, yellow squash, and carrot in
a pot and cook, stirring occasionally, until onions begin to soften and turn translucent, about 5
minutes. Stir in the red and yellow peppers and mushrooms; cook for another 3 minutes.
Vegetables should still be firm.
Pour in the vegetable stock and season with paprika, cardamom, salt, and cilantro. Bring
mixture to a boil; reduce heat to low. Stir in chickpeas and tomatoes. Slowly pour in the
couscous; stir. Cover the pot immediately and remove from the heat. Let stand, covered, for 5
minutes. Fluff couscous with a fork. The couscous should have absorbed about half the cooking
liquid.
Serve at slightly warmer than room temperature. Garnish with orange zest and almonds.
Source: www.allrecipes.com/recipe/25-minute-tunisian-vegetable-couscous/detail.aspx
Spicy Shrimp Pilaf with Kale & Beans *Gluten, Dairy, Soy, & Corn Free*
Note: Be sure to start with cooked brown rice
Ingredients:
1 ½ pound medium shrimp, peeled, deveined, rinsed with water and patted dry (keep the tails
on) You can substitute frozen shrimp.
2 tablespoons all-natural taco seasoning *choose a gluten-free brand*
2 tablespoons cold-pressed extra virgin olive oil, divided
6 cloves crushed garlic
Juice from 1 whole lime
2 shallots, finely chopped (can substitute onions)
3 cups chopped kale
1 can (14.5 ounces) organic diced tomatoes, drained
½ cup chopped pitted green olives (for the best-tasting olives look for fresh olives in your
supermarket olive bar)
1 can (14.5 ounces) organic white beans or pinto beans, rinsed and drained
2 cups cooked whole grain red rice, black rice or short grain brown rice
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Season shrimp with 1 tablespoon taco seasoning and toss to coat each piece of shrimp evenly in
the seasoning. Heat 1 tablespoon of oil in a large, heavy skillet over medium-heat. Add garlic
and cook for about 1 minute, until softened but not browned. Add the shrimp and cook for 1 to
2 minutes per side, until the shrimps are pink and firm (do not overcook the shrimp or they will
be undesirably rubbery!) Squeeze lime juice on top of the shrimp and remove shrimp from the
skillet with a slotted spoon. Set shrimp aside.
Add the remaining 1 tablespoon of oil to the “dirty” skillet and heat over medium-heat; add the
shallots and cook for 1 to 2 minutes, until slightly softened. Add the kale and stir-fry for 1 or 2
minutes, until just wilted. Add the tomatoes and cook for 3 or 4 minutes
Add the beans, rice and remaining 1 tablespoon of taco seasoning and mix all ingredients
together until well-blended. Cook, stirring frequently, for about 5 minutes, until rice is warm.
Add the shrimp back to the skillet and mix in with the rest of the ingredients. Serve warm.
Source: www.cleancuisineandmore.com/20-minute-dinner/
SALADS
NOTE: When eating salads, pair them with a cup of hot tea and/or a serving of soup
Curried Rice Salad *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
3/4 cup golden raisins
1/2 cup chopped almonds, toasted
3 tablespoons chopped fresh cilantro
Directions:
Place rice, raisins, almonds, and cilantro in a large bowl. Pour dressing over rice mixture. Toss
until coated. Chill at least one hour before serving. Top with Honey Curry Dressing.
Dressing:
2 tablespoons lemon juice
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2 cloves garlic, crushed
2 teaspoons curry powder
1/4 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 teaspoon powdered ginger
1 tablespoon honey
4 tablespoons olive, grape seed, or safflower oil
1 tablespoon toasted sesame oil
Whisk dressing ingredients together. Or place in a jar and shake until combined.
Source:http://mothering.com/recipes/curried-rice-salad
Phase 2
***Note in Phase 2, it is recommended to eat more red meat proteins to replenish iron loss from
menses and build the uterine lining and eggs.
Lunch and Dinner
● Beef Stroganoff
● 10 Minute Vegan Burger
● Vegetable Kitcheree
● Broccoli Beef Recipe
● Mexican Corn and Bean Salad with Grilled Pork
● Herbed Baked Oysters Recipe
● Nutty Sweet Potato Cutlets Coated with Sesame Seeds
● Bread Rolls with Potato Filling
● Green Eggs & Ham Frittata
Salads
NOTE: When eating salads, pair them with a cup of hot tea and/or a serving of soup.
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● Bean Sprouts and Broccoli Slaw Salad with Coconut-Ginger Dressing
● Fruit Salad with Hemp Seeds and Cacao Nibs
● Black Bean Salad with Mango
● Mayo-Free Egg Salad
Lunch and Dinner
Beef Stroganoff *Gluten, Soy, & Corn Free*
It helps to cut thin strips of the beef by putting the meat into the freezer for 20 to 30 minutes
first. Serve over brown rice or potatoes.
Ingredients:
6 Tbsp organic butter *Substitute with cooking oil like sunflower oil for dairy-free option*
1 pound of organic grass-fed top sirloin or tenderloin, cut thin into 1-inch wide by 2 1/2-inch
long strips
1/3 cup chopped shallots (can substitute onions)
1/2 pound cremini mushrooms, sliced
Salt to taste
Pepper to taste
1/8 teaspoon nutmeg
1/2 teaspoon of dry tarragon or 2 teaspoons of chopped fresh tarragon
1 cup of plain whole milk yogurt at room temperature *Substitute with plain coconut yogurt for
a dairy-free option.
Directions
Melt 3 Tbsp of butter in a large skillet on medium heat. Increase the heat to high/med-high and
add the strips of beef. You want to cook the beef quickly, browning on each side, so the temp
needs to be high enough to brown the beef, but not so high as to burn the butter. You may need
to work in batches. While cooking the beef, sprinkle it with some salt and pepper. When both
sides are browned, remove the beef to a bowl and set aside.
In the same pan, reduce the heat to medium and add the shallots. Cook the shallots for a
minute or two, allowing them to soak up any meat drippings. Remove the shallots to the same
bowl as the meat and set aside.
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In the same pan, melt another 3 Tbsp of butter. Increase heat to medium high and add the
mushrooms. Cook, stirring occasionally for about 4 minutes. While cooking, sprinkle the nutmeg
and the tarragon on the mushrooms.
Reduce the heat to low and add the yogurt to the mushrooms. Mix in the yogurt thoroughly. Do
not let it come to a simmer or boil. Stir in the beef and shallots. Add salt and pepper to taste.
Adapted from: http://www.simplyrecipes.com/recipes/beef_stroganoff/
10 Minute Vegan Burger *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1/2 cup raw sunflower seeds
1/2 cup raw macadamia nuts
1/4 cup ground flaxseeds
2 teaspoons virgin coconut oil
1/2 inch fresh ginger root
2 cloves garlic, peeled
2 tablespoons fresh lime juice
2 tablespoons fresh cilantro or parsley
1 teaspoon curry powder
Sea salt to taste
1. Put all ingredients into a food processor. Process until well blended. Form into 2 patties. Eat
and enjoy!
Adapted from: http://cleancuisineandmore.com/vegan-burger/
Vegetable Kitcheree *Gluten, Dairy, Soy, & Corn Free*
Kitcheree is an Indian stew-like meal made from mung beans and brown rice. Spices and
vegetables make up the remaining ingredients which can vary widely.
Ingredients:
2 tablespoons virgin coconut oil or olive oil
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2 tablespoons finely chopped fresh ginger
1 tablespoon black mustard seeds
1 tablespoon cumin seeds
2 cups brown jasmine or basmati rice, rinsed
2 cups dry mung beans, rinsed
3 to 4 large carrots, cut into large chunks
1 ½ teaspoons turmeric
½ teaspoon ground coriander
8 to 10 cups water
4 cups finely chopped kale or spinach
1 to 2 cups fresh or frozen peas
3 medium tomatoes, chopped
½ cup chopped cilantro
2 to 3 teaspoons sea salt
dollop of chilled coconut milk, for garnish
Heat oil in an 8-quart pot. Add ginger, mustard seeds, cumin seeds, and chili flakes, gently sauté
over medium heat until the seeds begin to pop.
Then add the mung beans, rice, carrots, turmeric, and coriander. Stir together a bit so the spices
evenly coat the rice and beans. Then add the water (start with 8 cups and add more after the
stew is cooked if necessary).
Bring the stew to a boil, cover, and simmer on low for about 45 minutes (add more water if
needed).
Once the rice and beans are cooked, add in the chopped kale, tomatoes, peas, cilantro, and salt.
Stir until just mixed. Turn off heat, cover, and let stand for about 5 minutes. The tender
vegetables will just barely cook in the hot stew. Add more salt to taste if necessary. Serve hot
and enjoy!
SOURCE: http://www.nourishingmeals.com/2009/09/summer-vegetable-kitcheree.html
Broccoli Beef Recipe *Dairy-Free*
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Ingredients:
3/4 pound organic grass-fed flank or sirloin, sliced thinly across the grain
3/4 pound broccoli florets
2 tablespoons high-heat cooking oil
2 cloves garlic, very finely minced or crushed
1 teaspoon cornstarch, dissolved in 1 tablespoon water *Substitute with arrowroot for corn-free
option.
Marinade:
1 teaspoon soy sauce *Substitute with soy-free and gluten-free soy sauce like Coconut Secret
Coconut Aminos Soy-Free Seasoning Sauce. Available on Amazon.*
1 teaspoon Chinese rice wine (or dry sherry)
1/2 teaspoon cornstarch *Substitute with arrowroot for corn-free option.
1/8 teaspoon freshly ground black pepper
Sauce:
2 tablespoons oyster sauce *Gluten and soy-free brand*
1 teaspoon Chinese rice wine (or dry sherry)
1 tablespoon soy sauce *Substitute with soy-free and gluten-free soy sauce like Coconut Secret
Coconut Aminos Soy-Free Seasoning Sauce. Available on Amazon.*
1/4 cup chicken broth
Directions:
Marinate the beef: Stir together the beef marinade ingredients in a medium bowl. Add the beef
slices and stir until coated. Let stand for 10 minutes
Prepare the sauce: Stir together the sauce ingredients in a small bowl.
Blanch the broccoli: Cook the broccoli in a small pot of boiling, salted water until tender-crisp,
about 2 minutes. Drain thoroughly.
Heat a large frying pan or wok over high heat until a bead of water sizzles and instantly
evaporates upon contact. Add the cooking oil and swirl to coat. Add the beef and immediately
spread the beef out all over the surface of the wok or pan in a single layer (preferably not
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touching). Let the beef fry undisturbed for 1 minute. Flip the beef slices over, add the garlic to
the pan and fry for an additional 30 seconds to 1 minute until no longer pink. Pour in the sauce,
add the blanched broccoli and bring to a boil. Pour in the dissolved cornstarch and cook,
stirring, until the sauce boils and thickens, 30 seconds.
SOURCE: http://www.simplyrecipes.com/recipes/broccoli_beef/
Mexican Corn and Bean Salad with Grilled Pork *Gluten, Dairy, Soy & Free*
Ingredients:
1 tsp ground cumin
4 (125g each) pork loin steaks (no antibiotics or hormones added. Organic if available.)
Olive oil spray
2 corn cobs of fresh corn kernels or 1 cup frozen corn *Substitute 1 cup of diced yellow bell
pepper*
1 cup cherry tomatoes, halved
1 medium onion thinly sliced
1 can red kidney beans, rinsed, drained
1 tbs fresh lime juice
1/4 cup chopped fresh cilantro
1/2 avocado, peeled, coarsely chopped
Fresh cilantro sprigs, to serve
Directions:
Combine the cumin and chilli in a bowl. Sprinkle over each side of the pork. Preheat a chargrill
on medium-high. Spray with oil. Cook the pork for 3-4 minutes each side for medium-well or
until cooked to your liking. Transfer to a plate. Cover loosely with foil and set aside for 3 minutes
to rest.
Meanwhile, heat a non-stick frying pan over high heat. Spray with oil. Cook corn, stirring, for 3-4
minutes or until golden. Add the tomato, onions and beans and cook, stirring occasionally, for
2-3 minutes or until the tomato just starts to soften. Stir in the lime juice and chopped cilantro.
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Slice the pork. Divide corn mixture among serving dishes. Top with pork and avocado. Season
with pepper. Top with fresh cilantro.
Adapted from:www.taste.com.au/recipes/27119/mexican+corn+bean+salad+with+grilled+pork
Herbed Baked Oysters Recipe *Soy & Corn Free*
Ingredients:
24 fresh oysters.
¾ cup of breadcrumbs.*gluten-free brand for gluten-free option.
2 cloves garlic, chopped.
1 teaspoon of Dijon mustard.
1 teaspoon of olive oil.
½ teaspoon of fresh thyme, chopped.
½ teaspoon of fresh basil, chopped.
¼ teaspoon of fresh marjoram, chopped.
Zest of one lemon.
2 tablespoons of grated Parmesan cheese. *omit for dairy-free option
Directions:
Shuck the oysters and set aside on the half shell. Discard the remaining shells.
In a bowl, mix the breadcrumbs, garlic, mustard, olive oil, thyme, basil, marjoram, lemon zest
and Parmesan.
Top each oyster with about 1 teaspoon of the breadcrumb mixture and place the oysters on a
baking sheet. Cook under a high broiler (grill) for about 6 minutes or until the oysters are crispy
and golden brown.
Serve the hot, with a wedge of lemon and your favorite hot pepper sauce on the side.
Source: http://www.oysterrecipes.org/herbed-baked-oysters.html
Nutty Sweet Potato Cutlets Coated with Sesame Seeds *Dairy, Soy, & Corn Free*
Serve with soup or salad for a main course.
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Ingredients:
2 medium sized sweet potatoes
2 small potatoes
1 cup finely chopped vegetables of your choice (tomatoes, squash, carrots, etc.)
½ cup nuts (cashews, walnuts, almonds)
1 tsp cumin
sea salt to taste
chopped fresh cilantro leaves
2 tbsp sesame seeds
Bread crumbs *gluten-free brand for gluten-free option
Virgin coconut oil for frying
Directions:
Wash sweet potatoes and potatoes thoroughly and boil. Take care not to boil too much. These
should be just soft to touch. Remove their skin and mash. Add vegetables, nuts, cumin and
cilantro. Add bread crumbs and mix thoroughly. Shape them in desired shape and roll in sesame
seeds and press so that these stick to the surface. Sesame seeds add a special nutty flavour to
these cutlets. Deep fry cutlets in hot oil till golden brown.
If you are not in the mood for deep fried food, you can shallow fry these cutlets.
Serve hot with ketchup.
Tips: Always drain fried snacks on paper napkins first to remove excess oil. Do not boil
vegetables too much. They should be just tender to touch. Oil for frying should not be too hot
for cutlets to fry evenly.
Adapted from:
www.whatscookingmom.in/nutty-sweet-potato-cutlets-coated-with-sesame-seeds/
http://www.whattoexpect.com/pregnancy/eating-well/week-3/fertile-foods.aspx
Green Eggs & Ham Frittata *Gluten, Soy & Corn Free*
Ingredients:
8 large eggs
1 1/2 teaspoons dried dill
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1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil
2 leeks, white and light green parts only, diced
1 5-ounce bag baby spinach, chopped
1/2 cup diced ham
1/2 cup shredded havarti or Muenster cheese *omit for dairy-free option or choose dairy-free,
soy-free cheese*
Directions:
Position rack in upper third of oven; preheat to 450°F.
Whisk eggs, dill, salt and pepper in a medium bowl. Heat oil in a large ovenproof nonstick skillet
over medium heat. Add leeks; cook, stirring, until softened, about 4 minutes. Add spinach and
ham; cook, stirring, until the spinach is wilted, about 1 minute.
Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so the
uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes. Sprinkle
cheese on top, transfer the pan to the oven and bake until the eggs are set, 6 to 8 minutes. Let
rest for about 3 minutes before serving. Serve hot or cold.
SOURCE: http://www.eatingwell.com/recipes/green_eggs_ham_frittata.html
Bread Rolls with Potato Filling *Gluten, Dairy, Soy, & Corn Free*
Suggest serving with salad or soup.
Makes 10 Bread rolls
Ingredients:
10 sprouted grain bread slices *substitute gluten-free bread for gluten-free option*
4 medium sized boiled potatoes
1 tsp grated gingers
2 tbsp oil
½ tsp fennel seeds
½ tsp cumin
salt to taste
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½ cup chopped nuts
¼ cup raisins
Cilantro leaves to garnish
Coconut oil for frying
Filling Directions:
Chop the boiled potatoes. Heat the oil. Add fennel seeds. When they start to crackle, add ginger.
Next add potatoes, nuts and all the spices. Let it cook for 2 minutes. Switch off the heat and add
fresh cilantro leaves. Cool the mixture before filling in the bread rolls.
Bread Roll Directions:
Soak the bread slices in a bowl for 30 seconds. Squeeze out extra water by pressing a slice in
your palms. Put a spoon of potato mixture on the slice. Gently shape into a roll with your hands.
Heat oil and deep fry the rolls on medium flame till golden brown.
Serve hot with sauce or mint chutney.
Adapted from: http://whatscookingmom.in/bread-rolls-with-potato-filling/
Salads
NOTE: When eating salads, pair them with a cup of hot tea and/or a serving of soup.
Bean Sprouts and Broccoli Slaw Salad with Coconut-Ginger Dressing *Gluten, Dairy & Corn
Free*
Ingredients:
Sauce:
1/4 cup plus one tablespoon toasted coconut (reserve 1 tbsp. for garnish)
1 tablespoon peeled and coarsely chopped ginger
1 tablespoon chopped green onion (shallots may also be used)
1/3 cup vegetable broth
1/8 cup seasoned rice vinegar
3 tbsp raw honey
2 teaspoons soy sauce *Substitute with soy-free and gluten-free soy sauce like Coconut Secret
Coconut Aminos Soy-Free Seasoning Sauce. Available on Amazon.*
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Salad:
4 cups mung bean sprouts
4 cups broccoli slaw (shredded broccoli stems, cabbage, and carrots)
1/2 cup slivered red bell pepper
Toast the coconut and set one tablespoon of it aside. Place the other 1/4 cup of toasted coconut
into the blender along with the other sauce ingredients. Blend until relatively smooth, scraping
the sides of the blender as needed.
Bring a large pot of water to boil; once it’s boiling, add the mung bean sprouts, cover, and cook
for 2 minutes after the water returns to a boil. Drain them immediately in a colander and rinse
with cold water. Shake them dry.
Combine the sprouts, broccoli slaw, and red pepper in a large bowl and toss with the dressing.
Refrigerate until ready to serve (the longer, the more flavorful). Garnish with reserved coconut
just before serving.
SOURCE: http://blog.fatfreevegan.com/2006/03/bean-sprouts-and-broccoli-slaw-salad.html
Fruit Salad with Hemp Seeds and Cacao Nibs *Gluten, Dairy, Soy, & Corn Free*
Remember to always use organic produce!
Mix the following:
blackberries
blueberries
apples, cored and diced
pears, cored and diced
avocados, diced
pomegranate seeds
finely diced fresh ginger
raw cashews
brazil nuts
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almonds
hemp seeds
raw cacao nibs
If you prefer, mix in plain organic whole yogurt.
Black Bean Salad with Mango *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
2 chopped mangos
1 red bell pepper, finely chopped
1/4 red onion, finely diced
1/2 cup finely chopped fresh cilantro
1 firm avocado, chopped
1 finely chopped jalapeno
1 can (15.5 ounces) organic black beans
1/2 teaspoon cumin
Sea salt, to taste
1 firm avocado, chopped
2 tablespoons lime juice
2 teaspoons extra virgin olive oil
In a large bowl, combine the chopped mango, red bell pepper, onion and jalapeno. Lightly toss.
Gently stir in the cilantro and black beans. Season with cumin and salt to taste. Fold in the
avocado and drizzle with olive oil and lime juice. Let sit for 5 to 10 minutes before serving.
Adapted from: http://cleancuisineandmore.com/black-bean-salad/
Mayo-Free Egg Salad *Gluten, Milk Dairy, Soy, & Corn Free*
2 organic eggs with Omegas, hard boiled and chopped
2 tablespoons store-bought hummus (look for one made with extra virgin olive oil)
1/4 teaspoon Dijon mustard
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1/4 cup finely chopped parsley, dill, or tarragon, depending on your preference
1/4 cup finely chopped celery
Sea salt, to taste
Freshly ground black pepper
Directions:
In a large bowl, combine the egg, hummus, mustard, herbs, celery and salt and pepper. Mash
well with a fork or wooden spoon.
Serve on sprouted-grain or gluten-free bread as a sandwich or over crisp lettuce as a salad.
Phase 3
***Note in Phase 3, it is recommended to eat more soups and warming foods and less salads.
Lunch and Dinner
● Quinoa and Black Beans
● Chicken Salad with Roasted Bell Peppers and Toasted Almonds Recipe
● Moroccan Lamb Recipe with Couscous or Millet
● Winter Root Stew
● Peanut Noodles with Shredded Chicken & Vegetables
● Rosemary Chicken and Vegetables
● Chicken Parmesan
Salad
● Mayo-Free Egg Salad
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Lunch and Dinner
Quinoa and Black Beans *Gluten, Dairy, & Soy Free*
Ingredients:
1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and pepper to taste
1 cup frozen corn kernels *substitute 1 cup diced yellow bell pepper for corn-free option*
2 (15 ounce) cans black beans, rinsed and drained
Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute
until lightly browned.
Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne
pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20
minutes,
Stir frozen corn into the saucepan, and continue to simmer for about 5 minutes until heated
through. Mix in the black beans and cilantro.
Source: http://allrecipes.com/recipe/quinoa-and-black-beans/
Chicken Salad with Roasted Bell Peppers and Toasted Almonds Recipe *Gluten, Dairy, Soy, &
Corn Free*
Ingredients:
4 organic skinless chicken breasts (about 2 pounds total)
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4 bay leaves
1 quart organic chicken stock
2 garlic cloves, finely chopped
1 cup unsalted, toasted almonds, finely chopped
1/2 large red onion, chopped
1/2 cup parsley, chopped
1 8-ounce jar roasted red peppers
3 Tbsp apple cider vinegar
1/2 cup extra virgin olive oil
Salt and pepper to taste
Ingredients:
Put the bay leaves and the chicken stock in a pot with a lid and bring the stock to a simmer. Add
the chicken breasts to the pot. Return the stock to a simmer. Cover the pot. Turn off the heat.
Let the chicken steep in the stock for 30 minutes to an hour.
While the chicken is cooking, chop the other ingredients—garlic, almonds, onion, parsley,
roasted red bell peppers—and add to a large bowl. Sprinkle a little salt over the mixture and
add the oil and vinegar. Toss to combine.
When the chicken breasts are cooked, remove them from the stock (which you can reuse if you
bring it to a boil again) and let them cool. When they are cool enough to handle, shred the
chicken breasts into bite-sized pieces by hand. Mix the chicken pieces in with the rest of the
ingredients and serve chilled or at room temperature.
Source:
http://www.simplyrecipes.com/recipes/chicken_salad_with_roasted_bell_peppers_and_toaste
d_almonds/
Moroccan Lamb Recipe with Couscous or Millet *Gluten, Dairy, Soy, & Corn Free*
Cutting meat is easier if meat is placed in the freezer for 15 to 45 minutes first.
Ingredients:
1 1/2 pounds grass-fed lamb shoulder, trimmed of all visible fat
2 tablespoons plus 1 teaspoon extra virgin olive oil, divided
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2 teaspoons cinnamon, divided
3 teaspoons cumin, divided
3 teaspoons freshly grated ginger, divided
Juice from 2 whole limes, divided
Unrefined sea salt, to taste
1 large Spanish onion, finely chopped
4 large carrots, peeled and cut into thin rounds
1 fennel bulb, cut lengthwise into 1/2-inch slices
1/2 cup white wine
1 cup raisins
1 can (15 ounces) garbanzo beans, rinsed and drained
2 cups cooked millet (or whole wheat couscous if not gluten-free)
Directions:
Cut lamb into ½-inch cubes. Place lamb in a large zip-top bag and add 1 tablespoon extra virgin
olive oil, 1 teaspoon cinnamon, 1 teaspoon cumin, 1 teaspoon ginger, juice from 1 whole lime,
and a bit of sea salt. Transfer lamb to the refrigerator and marinate for 30 minutes or up to 8
hours. When done marinating, remove the lamb from the bag and season on all sides with salt.
Heat a large heavy skillet (preferably cast iron) over medium high heat. Add 1 teaspoon extra
virgin olive oil, 2 teaspoons ginger and garlic; sauté for 30 seconds. Add the lamb and stir-fry for
2 to 3 minutes.
Push the lamb to the outer sides of the skillet and add the remaining tablespoon of oil. Add the
onion, carrots, fennel, remaining teaspoon of cinnamon and remaining 2 teaspoons of cumin;
sauté 3 to 4 minutes, or until vegetables soften. Add the wine, juice from the remaining lime
and raisins; cook until wine reduces and raisins are plump. Fold in the garbanzo beans.
Gently stir in the millet and cook for an additional 2 to 3 minutes, or until the millet is heated
through. Serve warm.
SOURCE:
http://cleancuisineandmore.com/clean-eating-one-dish-recipe-moroccan-lamb-dinner/
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Winter Root Stew *Gluten, Soy, & Corn Free*
Ingredients:
1 sweet onion, chopped
1 russet potato, peeled and cubed
1 parsnip, peeled and cubed
1 sweet potato, peeled and cubed
1 yam, peeled and cubed
1 fennel bulb, trimmed and cubed
5 cups water, or as needed to cover
2 cubes chicken bouillon
1/2 cup heavy whipping cream *Substitute with ½ cup coconut milk for dairy-free option*
1 tablespoon salt, or to taste
1 tablespoon sour cream, divided *Omit for dairy-free option*
Directions:
Place onion, potato, parsnip, sweet potato, yam, and fennel cubes into a large saucepan and
add water to cover. Bring to a boil and stir in chicken bouillon cubes. Reduce heat to medium
and simmer until vegetables are tender, about 30 minutes. Drain and reserve cooking broth.
Place vegetables and 1 cup of reserved broth into a blender, cover, and blend until smooth. Pour
in cream and add salt to the soup. Pulse several times to combine. If the soup is too thick, blend
in more broth. Serve in bowls topped with a small dollop of sour cream.
Source: http://allrecipes.com/recipe/winter-root-soup/detail.aspx
Peanut Noodles with Shredded Chicken & Vegetables *Gluten, Dairy & Corn Free*
Ingredients:
1 pound organic boneless, skinless chicken breasts
1/2 cup smooth organic natural peanut butter
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2 tablespoons reduced-sodium soy sauce *Substitute with soy-free and gluten-free soy sauce
like Coconut Secret Coconut Aminos Soy-Free Seasoning Sauce. Available on Amazon.*
2 teaspoons minced garlic
1 1/2 teaspoons chili-garlic sauce
1 teaspoon minced fresh ginger
8 ounces whole-wheat spaghetti
1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas
Directions:
Put a large pot of water on to boil for cooking pasta.
Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a
boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in
the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to
handle, shred into bite-size strips.
Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the
package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1
minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with
cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta,
vegetables and chicken; toss well to coat. Serve warm or chilled.
Source:
www.eatingwell.com/recipes/peanut_noodles_with_shredded_chicken_vegetables.html
Rosemary Chicken and Vegetables *Dairy & Soy Free*
Ingredients:
4 medium organic skinless boneless chicken breast halves (about 1 ¼ pounds total)
½ teaspoon lemon-pepper seasoning
2 Tablespoons olive oil
1 teaspoon minced garlic
2 medium zucchini sliced ¼ inch thick (2 ½ cups)
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½ cup apple cider or juice
½ teaspoon dried rosemary, crushed
1 9 ounce package refrigerated whole wheat linguine *substitute with gluten-free brown rice
linguine for gluten-free option*
2 Tablespoons dry white wine
2 teaspoons cornstarch *substitute with arrowroot powder for corn-free option*
12 cherry tomatoes, halved
Directions:
Sprinkle chicken with lemon-pepper seasoning. In a large skillet, heat oil over medium heat.
Add chicken, cook over medium heat for 8 to 10 minutes (until chicken is no longer pink inside),
turning once during cooking. Place cooked chicken on a platter and cover to keep warm.
Add garlic to the skillet; cook for 15 seconds. Add zucchini, apple juice, and rosemary.
Bring to boiling, reduce heat. Cover and simmer for 2 minutes.
Meanwhile, cook pasta according to package directions; drain.
In a small bowl combine wine and cornstarch; add to zucchini mixture in skillet.
Cook and stir until thickened and bubbly, cook for 2 minutes more. Stir in tomatoes.
Source:
www.momswhothink.com/quick-and-easy-dinner-recipes/rosemary-chicken-and-vegetables.ht
ml
Iraqi Eggplant Casserole *Gluten, Dairy, Soy, & Corn Free*
Ingredients
2 eggplants (sliced)
2 potatoes (sliced)
1 onion
400 grams ground lamb
2 tomatoes
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3 tbsps tomato paste
3 garlic cloves
1 tbsp parsley (finely chopped)
1 tbsp paprika (ground)
salt
pepper
virgin coconut oil (frying)
2 cups water
Directions:
Fry eggplants, potatoes and onion rings in hot oil.Mix the ground meat with paprika powder,
salt and pepper and form little meat-balls, about 20 pieces. Fry the meat-balls in hot oil.
Layer ingredients in a large baking dish in this order: Eggplants, potatoes, onions, tomatoes,
meatballs.
Mix the water together with tomato paste, chopped parsley, garlic, pepper and about 3
teaspoons salt. Pour the liquid over the vegetables and the meatballs.
Bake in the oven at 200°C, for about one hour. Cover if necessary.
Serve with cooked brown rice or whole grain pita bread and some crumbled feta-cheese!
Source: http://www.food.com/recipe/iraqi-eggplant-casserole-229648?oc=linkback
Chicken Parmesan *Soy & Corn Free*, Not recommended for elimination diet.
Ingredients:
4 chicken cutlets (see note)
Salt and pepper
3 Tbsp flour
1 large egg, beaten
1 1/2 C panko bread crumbs
3/4 C coarsely grated mozzarella cheese
1/4 C grated Parmesan cheese
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16 oz. brown rice pasta (Spaghetti or Linguine)
Quick Tomato Sauce Ingredients:
2 - 3 cloves of garlic, minced or pressed
2 Tbsp olive oil
28 oz. diced tomatoes or whole tomatoes crushed
1 small onion, finely diced
1/2 tsp dried Italian herb mix
1/4 tsp sugar
1/2 C basil leaves (optional)
Salt and pepper to taste
Heat olive oil over medium heat in a large saucepan and add the onions. Cook until the onions
are soft and translucent, then add the garlic and cook until fragrant, about 30 seconds to a
minute. Add the tomatoes, dried herbs, sugar, black pepper and simmer until the sauce
thickens. Salt to taste. Keep warm and set aside.
Begin boiling water for the pasta. Meanwhile, beat the egg, and prepare two trays for the flour
and the panko bread crumbs.
Salt and pepper the chicken cutlets. Lightly dredge them in flour, patting off the excess, then dip
into the beaten egg, then press and coat both sides with panko. Set aside until all cutlets are
breaded.
Preheat broiler (Can use your toaster oven). Add your pasta and some salt to the boiling water.
Cook the chicken while the pasta is boiling.
Heat 2 tbsp of vegetable oil in a nonstick skillet over medium high heat. Pan fry the chicken
cutlets until both sides are golden brown, about 2 - 3 minutes per side.
Salad
Mayo-Free Egg Salad *Gluten, Dairy, Soy, & Corn Free*
2 organic eggs with Omegas, hard boiled and chopped
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2 tablespoons store-bought hummus (look for one made with extra virgin olive oil)
1/4 teaspoon Dijon mustard
1/4 cup finely chopped parsley, dill, or tarragon, depending on your preference
1/4 cup finely chopped celery
Sea salt, to taste
Freshly ground black pepper
Directions:
In a large bowl, combine the egg, hummus, mustard, herbs, celery and salt and pepper. Mash
well with a fork or wooden spoon.
Serve on sprouted-grain bread as a sandwich or over crisp lettuce as a salad.
1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and
stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for
at least 1 hour. When ready to serve, stir in spinach, and cook until it wilts. Season to
taste with salt and pepper.
Source:http://allrecipes.com/recipe/lentil-soup/
Phase 4
***Note in Phase 4, it is recommended to eat lighter foods as your body prepares to
menstruate. More salad recipes are provided in this phase. Be sure to pair hot tea and/or soup
with your salads.
Lunch and Dinner
● Glazed Salmon Recipe
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● Asparagus Salad with Shrimp Recipe
● 30-Minute Dinner with Garbanzo Beans
● Orecchiette with Broccoli Rabe & Chickpeas
● Quick and Easy White Bean Salad Recipe
● Veggie Stir Fry
Salads
● Easy Beet and Fennel Salad
● Arugula Corn Salad
● Avocado Salad with Heirloom Tomatoes Recipe
● 5-Ingredient Fennel, Apple & Green Bean Salad
● Broccoli Salad Recipe
● Strawberry Salad with Candied Pumpkin Seeds and Poppy Seed Vinaigrette
Lunch and Dinner
Glazed Salmon Recipe *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1/2 cup apple cider (not hard cider)
1 1/4 tablespoons honey
4 skinless Wild Alaskan salmon fillets (6 ounces each)
1 teaspoon olive oil
Salt and pepper, to taste
2 lemons, cut in half
1 Tbsp butter
12 ounces fresh baby spinach
1 1/2 tablespoons white wine
Directions:
Preheat the oven to 350°F. Place salmon fillets in a baking dish large enough to hold the salmon
in one layer.
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In a saucepan over medium-high heat, bring the cider and honey to a boil and let the mixture
bubble steadily until it reduces by half. Pour the cider over the salmon, then let it sit for 10
minutes.
Heat olive oil in a large skillet with an oven-proof handle on medium-high. Sprinkle the flesh
side of the salmon fillets with salt and pepper. Place the fish in the pan. Cook for 2 minutes,
brushing the top with cider glaze so that the fish begins to caramelize.
Turn the salmon fillets over and brush with the remaining cider glaze. Add the lemon halves to
the skillet. Transfer the skillet to the oven. Bake for 6 to 8 minutes or until the salmon flakes
easily when tested with the tip of a knife. When you remove the skillet from the oven take
special care with the very hot handle. I tend to forget that the handle is hot once the skillet is
back on the stove. As a precaution I will melt an ice cube on the handle, or drape a hand towel
on it.
While the salmon is cooking, in another large skillet over medium-high heat, melt the butter.
Add the spinach, salt, and pepper. Cook for 1 minute, or just until the leaves begin to wilt. Pour
the wine over them and continue cooking for 1 to 2 minutes more or until tender.
To serve, drain any excess liquid from the spinach and divide it among 4 plates. Arrange a piece
of salmon on top and garnish with a lemon half. Serves four.
SOURCE: http://www.simplyrecipes.com/recipes/glazed_salmon/
Asparagus Salad with Shrimp Recipe *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1 pound asparagus, woody stem ends removed
1/2 pound pink salad shrimp, cooked, shelled
1/4 cup extra-virgin olive oil
1 garlic clove, minced
1 Tbsp lemon juice (more to taste)
1 Tbsp minced fresh parsley
Salt and black pepper to taste
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Directions:
Bring a medium pot of water to a boil and salt it well. Add the asparagus to the boiling water
and boil for 3 minutes. Use a slotted spoon to remove the asparagus to a bowl to cool. Add the
shrimp to the pot of boiling water. If they are pre-cooked, remove after 30 seconds—this is just
to warm them. If the shrimp are uncooked, boil them for 2-3 minutes, until cooked through.
Remove the shrimp and add them to a large bowl.
Slice the asparagus spears thinly on the diagonal until you get close to the tip. Cut the asparagus
tips off in one piece. Put the asparagus in the bowl with the shrimp. Add the remaining
ingredients and toss to combine. Add salt and black pepper to taste. Add more lemon juice if
desired, to taste.
Source: www.simplyrecipes.com/recipes/asparagus_salad_with_shrimp/
30-Minute Dinner with Garbanzo Beans *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1 box (2.2 ounces dry) whole grain or brown rice rotini pasta
4 tomatoes
2 tablespoons extra virgin olive oil
4 cloves garlic, minced
5 olive oil packed Spanish anchovies or 2 tablespoons anchovy paste (optional)
1/2 Spanish onion, finely chopped
1 large zucchini, finely chopped
2 large squash, finely chopped
1/4 cup chopped basil
1/2 teaspoon oregano
Sea salt, to taste
Freshly ground black pepper, to taste
1 can (15 ounces) organic garbanzo beans, rinsed and drained
1/2 cup sliced black olives
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Directions:
Bring a large pot of salted water to a boil. Add the pasta. Carefully add the tomatoes to the
water and boil until the skin begins to split. Remove tomatoes from the water, cool under cold
running water and peel off the skin. Drain the pasta once al dente, about 7-9 minutes. Set pasta
and tomatoes aside.
Heat the oil in a large saucepan over medium heat. Add the garlic, anchovies (or paste) and
onions; sauté 2-3 minutes, or until onions are soft. Add the zucchini and squash; sauté an
additional 2 minutes. Add the tomatoes and mash with a potato mixer. Simmer over low heat
for 20 minutes. Add the basil. Season with oregano, salt and pepper to taste.
Pour the sauce over the pasta. Mix in the beans and olives. Serve at once.
Source: www.cleancuisineandmore.com/30-minute-dinner-idea/
Orecchiette with Broccoli Rabe & Chickpeas *Dairy, Soy, & Corn Free*
Ingredients:
4 ounces whole-wheat orecchiette, or chiocciole (about 1 1/2 cups) *Substitute with gluten-free
pasta)
1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces
3/4 cup organic chicken broth
2 teaspoons all-purpose flour *substitute with all purpose gluten-free flour like Bob’s Red Mill
brand for gluten-free option*
1 tablespoon extra-virgin olive oil
4 large cloves garlic, minced
1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried
1 8-ounce can chickpeas, drained and rinsed
2 teaspoons red-wine vinegar
1/8 teaspoon salt
1/4 teaspoon freshly ground pepper
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Directions:
Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and
continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3
minutes more. Drain. Rinse and dry the pot.
Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and
rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture.
Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and
the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce,
about 2 minutes.
Source: www.eatingwell.com/recipes/orecchiette_with_broccoli_rabe_chickpeas.html
Quick and Easy White Bean Salad Recipe *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1 14.5-ounce can white beans, drained but not rinsed
2 Tbsp chopped red onion
A squeeze of lemon juice
2 teaspoons wine vinegar (red or white)
1 Tbsp extra virgin olive oil
1/2 teaspoon dry herbs de provence (crumbled) OR 1 teaspoon of some combination of finely
chopped rosemary, tarragon, thyme, and lavender
Salt and freshly ground pepper to taste
Directions:
After you chop up the onion, squeeze a little lemon juice over it and let it sit while preparing the
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other ingredients. According to my mother, this will take the edge off the onion.
Combine all ingredients into a serving dish. You can serve right away if you want, but if you chill
for a few hours, the flavours will come together better.
Lasts a couple of days in the refrigerator.
Source: www.simplyrecipes.com/recipes/quick_and_easy_white_bean_salad/
Veggie Stir Fry *Gluten & Dairy Free*
Serve with brown rice.
Ingredients:
1 tablespoon cornstarch *substitute with arrowroot powder for corn-free option*
1 1/2 cloves garlic, crushed
2 teaspoons chopped fresh ginger root, divided
1/4 cup vegetable oil, divided
1 small head broccoli, cut into florets
1/2 cup snow peas
3/4 cup julienned carrots
1/2 cup halved green beans
2 tablespoons low-sodium soy sauce *Substitute with soy-free and gluten-free soy sauce like
Coconut Secret Coconut Aminos Soy-Free Seasoning Sauce. Available on Amazon.*
2 1/2 tablespoons water
1/4 cup chopped onion
1/2 tablespoon salt
Directions:
In a large bowl, blend cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons vegetable oil until
cornstarch is dissolved. Mix in broccoli, snow peas, carrots, and green beans, tossing to lightly
coat.
Heat remaining 2 tablespoons of oil in a large skillet or wok over medium heat. Cook vegetables
in oil for 2 minutes, stirring constantly to prevent burning. Stir in soy sauce and water. Mix in
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onion, salt, and remaining 1 teaspoon ginger. Cook until vegetables are tender but still crisp.
Source: http://allrecipes.com/recipe/ginger-veggie-stir-fry/
SaladsNOTE: When eating salads, pair them with a cup of hot tea and/or a serving of soup
Easy Beet and Fennel Salad *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1 bulb fennel - trimmed, halved, and very thinly sliced
2 cups cooked beets, diced
3 green onions, thinly sliced
1 tablespoon fresh lemon juice
olive oil, or to taste
1/2 cup chopped fresh parsley
1/2 teaspoon lemon zest (optional)
salt and ground black pepper to taste
Directions:
Toss fennel, beets, and green onions together in a salad bowl. Drizzle lemon juice and olive oil
over vegetables and sprinkle parsley and lemon zest on top. Season with salt and black pepper.
Source: allrecipes.com/recipe/fantastically-easy-fennel-salad/detail.aspx
Arugula Salad *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1 cup of diced red peppers
2 cups of chopped arugula (about one bunch)
¼ cup sunflower seeds
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1/3 cup chopped green onions
1 Tbsp olive oil
1 Tbsp white wine vinegar
1/8 teaspoon ground cumin
Salt and freshly ground black pepper to taste
Directions:
In a medium sized bowl, mix together the corn, chopped arugula, and onions. In a separate
bowl, whisk together the oil, vinegar, salt and pepper, and cumin. Mix dressing into salad just
before serving. Taste and add more vinegar if necessary to balance the sweetness of the corn.
Sprinkle with sunflower seeds.
Source: www.simplyrecipes.com/recipes/arugula_corn_salad_with_bacon/
Avocado Salad with Heirloom Tomatoes Recipe *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1 half avocado, peeled, sliced
1 half ripe heirloom tomato, sliced
A pinch of chopped fresh chives or sliced green onions
Juice from one slice of lemon
A pinch of coarse salt
Directions:
Arrange slices of avocado and tomato on a plate. Sprinkle it with chives, lemon juice, and coarse
salt.
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5-Ingredient Fennel, Apple & Green Bean Salad *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
2 fennel bulbs, stalks trimmed about 1-inch above the bulb, slice stalks into thin strips (don’t
discard bulbs!)
1 large organic Granny Smith apple, thinly sliced lengthwise
2 cups green beans, end trimmed, cut into 2 1/2 inch pieces
Juice from 1 whole lemon
1-2 tablespoons flax oil (such as Barlean’s) or extra virgin olive oil
Sea salt & freshly ground black pepper, to taste
¼ cup Sunflower Seeds
Prepare a large ice bath.
Bring a large pot of salted water to a boil. Add green beans and cook for 3 minutes. Add fennel
and cook for an additional 2-3 minutes. Drain green beans and fennel and immediately plunge
into an ice bath. Let vegetables sit in ice water for 2-3 minutes. Drain.
Transfer green beans and fennel to a large serving bowl. Pat the vegetables dry with paper
towels. Add the apple slices. Drizzle the lemon juice and oil on top. Toss to coat. Season lightly
with salt and pepper to taste. Serve at room temperature.
Sprinkle sunflower seeds on top of salad.
Source: www.cleancuisineandmore.com/5-ingredient-green-bean-apple-and-fennel-salad/
Broccoli Salad Recipe *Gluten, Dairy, Soy, & Corn Free*
Ingredients:
1 teaspoon salt
5-6 cups fresh broccoli florets (about 1 pound of florets)
1/2 cup toasted slivered almonds
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1/4 cup of red onion, chopped
1 cup of frozen peas, thawed (or fresh peas if you can get them)
1 cup yogurt
2 tablespoons apple cider vinegar
1/4 cup honey
Directions:
Bring a large pot of water, salted with a teaspoon of salt, to a boil. Add the broccoli florets. Cook
1-2 minutes, depending on how crunchy you want the broccoli. 1 minute will turn the broccoli
bright green, and leave it still pretty crunchy. 2 minutes will cook the broccoli through, but still
firm. Set your timer and do not cook for more than 2 minutes, or the broccoli will get mushy.
Drain the broccoli and immediately put into a bowl of ice water to stop the cooking. Let cool
and drain.
Combine broccoli florets, almonds, crumbled bacon, chopped onion, and peas in a large serving
bowl. In a separate bowl, whisk together mayonnaise, cider vinegar and honey. Add dressing to
the salad and toss to mix well. Chill thoroughly before serving.
Source: www.simplyrecipes.com/recipes/broccoli_salad/
Strawberry Salad with Candied Pumpkin Seeds and Poppy Seed Vinaigrette *Gluten, Dairy, Soy,
& Corn Free*
Ingredients:
Candied Pumpkin Seeds:
1 cup raw pumpkin seeds
2 tablespoons coconut nectar
Salad:
1 head red leaf lettuce, rinsed and spun dry
2 to 3 green onions, sliced into thin rounds
1 pint fresh strawberries, hulled and cut into quarters
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Dressing:
1/2 cup extra virgin olive oil
6 tablespoons organic red wine vinegar
2 tablespoons honey or coconut nectar
2 tablespoons poppy seeds
1/2 teaspoon sea salt
Directions:
To make the candied pumpkin seeds, first oil a plate with olive oil( the seeds will stick
otherwise), and set aside. Heat a 10-inch skillet over medium heat; add the seeds and toast
them by keeping them moving in the pan. You can jiggle the pan or use a wooden spoon to do
this. They should puff up and "pop" and turn slightly golden. If they brown, it means your heat
is too high. It should take about 5 minutes depending on your stove. Then turn off the heat and
immediately add the coconut nectar. Stir it into the seeds with a wooden spoon. The nectar
should get stringy and when this happens, remove them from the pan and place onto your oiled
plate. Let them cool completely to crisp up.
To make the salad, tear the lettuce into pieces and place into a salad bowl. Add the green
onions and strawberries. Break up the cooled candied pumpkin seeds and sprinkle over the
salad.
To make the dressing, place all ingredients into a small jar and shake well. Pour desired amount
over salad. Store leftover dressing in the refrigerator for up to 10 days.
SOURCE: www.nourishingmeals.com/2012/07/strawberry-salad-with-candied-pumpkin.html
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Sample Menus
Phase 1Phase 1 lasts from Day 1 to Day 3 of your menstrual cycle.
Natural, Medicated, IUI, IVF/FET or Donor Egg Cycle:
Breakfast Lunch Dinner Snack
Monday Apple-Spice
Oats
Fresh VegetableCurry
Easy Grilled
Salmon Recipe
Dark Chocolate
Covered
Pomegranate
Seeds
Tuesday Breakfast Bars Bean, Corn and
Squash Stew
Quick and Easy
Indian
Vegetarian
Gujarati
Carob-Banana
Bars
Wednesday Bean and Rice
Breakfast Bowls
with Avocado
Sauce
Black Bean and
Sweet Potato
Enchiladas
25-Minute
Tunisian
Vegetable
Couscous
Healthy Banana
Bread with Chia
Thursday Breakfast
Potatoes and
Veggies
Easy Grilled
Salmon
Spicy Shrimp
Pilaf with Kale &
Beans
The World’s Best
Tasting Healthy
Brownies
Friday Apple-Spice
Oats
Fresh Vegetable
Curry
Bean, Corn and
Squash Stew
Maple Caramel
Corn
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Phase 2Phase 2 lasts from day 4 of your menstrual cycle to ovulation.
Natural, Medicated, IUI, IVF/FET or Donor Egg Cycle:
Breakfast Lunch Dinner Snack
Monday Breakfast Bars Green Eggs &
Ham Frittata
Nutty Sweet
Potato Cutlets
Coated with
Sesame Seeds
Healthy Banana
Bread with Chia
Tuesday Bean and Rice
Breakfast Bowls
with Avocado
Sauce
Bread Rolls with
Potato Filling
Black Bean Salad
with Mango
Maple Caramel
Corn
Wednesday Apple-Spice
Oats
Vegetable
Kitcheree
Herbed Baked
Oysters Recipe
The World’s Best
Tasting Healthy
Brownies
Thursday Breakfast Bars 10 Minute
Vegan Burger
Beef Stroganoff Dark Chocolate
Covered
Pomegranate
Seeds
Friday Breakfast
Potatoes and
Veggies
Mexican Corn
and Bean Salad
with Grilled Pork
Broccoli Beef
Recipe
Carob-Banana
Bars
Phase 3
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Phase 3 lasts from ovulation or an IUI and for 7 days following ovulation or an IUI.
Follow Phase 3 recommendations during a Natural, Medicated, and IUI cycle.
During an IVF/FET or Donor Egg Cycle, follow Phase 3 recommendations post-transfer.
Sample menu for a Natural, Medicated, and IUI Cycle:
Breakfast Lunch Dinner Snack
Monday Breakfast
Potatoes and
Veggies
Quinoa and
Black Beans
Winter Root
Stew
Maple Caramel
Corn
Tuesday Apple-Spice
Oats
Chicken Salad
with Roasted
Bell Peppers and
Toasted
Almonds Recipe
Peanut Noodles
with Shredded
Chicken &
Vegetables
Dark Chocolate
Covered
Pomegranate
Seeds
Wednesday Breakfast Bars Mayo-Free Egg
Salad
Rosemary
Chicken and
Vegetables
The World’s Best
Tasting Healthy
Brownies
Thursday Bean and Rice
Breakfast Bowls
with Avocado
Sauce
Chicken
Parmesan
Moroccan Lamb
Recipe with
Couscous or
Millet
Healthy Banana
Bread with Chia
Friday Breakfast
Potatoes and
Veggies
Lentil Soup Chicken Salad
with Roasted
Bell Peppers and
Toasted
Almonds Recipe
Carob-Banana
Bars
Phase 4Phase 4 lasts from 7 days following ovulation until the onset of your cycle.
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Natural, Medicated, IUI, IVF/FET or Donor Egg Cycle:
*(Pair salads with a serving of soup, warm grains, warm potato rolls or cup of herbal tea)
Breakfast Lunch Dinner Snack
Monday Breakfast Bars Avocado Salad
with Heirloom
Tomatoes
Recipe*
30-Minute
Dinner with
Garbanzo Beans
Dark Chocolate
Covered
Pomegranate
Seeds
Tuesday Breakfast
Potatoes and
Veggies
Asparagus Salad
with Shrimp
Recipe
Glazed Salmon
Recipe
Healthy Banana
Bread with Chia
Wednesday Breakfast Bars Arugula Corn
Salad*
Orecchiette with
Broccoli Rabe &
Chickpeas
The World’s Best
Tasting Healthy
Brownies
Thursday Bean and Rice
Breakfast Bowls
with Avocado
Sauce
Quick and Easy
White Bean
Salad Recipe
Asparagus Salad
with Shrimp
Recipe
Maple Caramel
Corn
Friday Apple-Spice
Oats
Easy Beet and
Fennel Salad*
Veggie Stir Fry Carob-Banana
Bars
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PregnancyEat foods from Phase 2 and Phase 3.
Breakfast Lunch Dinner Snack
Monday Breakfast
Potatoes and
Veggies
Chicken Salad
with Roasted
Bell Peppers and
Toasted
Almonds Recipe
Beef Stroganoff Carob-Banana
Bars
Tuesday Breakfast Bars 10 Minute
Vegan Burger
Winter Root
Stew
Dark Chocolate
Covered
Pomegranate
Seeds
Wednesday Breakfast
Potatoes and
Veggies
Chicken
Parmesan
Broccoli Beef
Recipe
Healthy Banana
Bread with Chia
Thursday Apple-Spice
Oats
Mayo-Free Egg
Salad
Green Eggs &
Ham Frittata
The World’s Best
Tasting Healthy
Brownies
Friday Bean and Rice
Breakfast Bowls
with Avocado
Sauce
Quinoa and
Black Beans
Peanut Noodles
with Shredded
Chicken &
Vegetables
Maple Caramel
Corn
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Pre-Embryo TransferEat foods recommended from Phase 2 to build the uterine lining.
Breakfast Lunch Dinner Snack
Monday Apple-Spice
Oats
Lentil Soup Bread Rolls with
Potato Filling
Healthy Banana
Bread with Chia
Tuesday Breakfast Bars Curried Carrot
Cauliflower Soup
Mayo-Free Egg
Salad
Carob-Banana
Bars
Wednesday Bean and Rice
Breakfast Bowls
with Avocado
Sauce
Bean Sprouts
and Broccoli
Slaw Salad with
Coconut-Ginger
Dressing
Green Eggs &
Ham Frittata
Dark Chocolate
Covered
Pomegranate
Seeds
Thursday Breakfast
Potatoes and
Veggies
Spicy Black-Eyed
Pea Soup
Mexican Corn
and Bean Salad
with Grilled Pork
Healthy Banana
Bread with Chia
Friday Bean and Rice
Breakfast Bowls
with Avocado
Sauce
Black Bean Salad
with Mango
Nutty Sweet
Potato Cutlets
Coated with
Sesame Seeds
The World’s Best
Tasting Healthy
Brownies
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Post-embryo TransferEat foods recommended from Phase 3 to support implantation and early pregnancy.
Breakfast Lunch Dinner Snack
Monday Apple-Spice
Oats
Chicken Salad
with Roasted
Bell Peppers and
Toasted
Almonds Recipe
Moroccan Lamb
Recipe with
Couscous or
Millet
Carob-Banana
Bars
Tuesday Breakfast Bars Curried Carrot
Cauliflower Soup
Rosemary
Chicken and
Vegetables
Healthy Banana
Bread with Chia
Wednesday Bean and Rice
Breakfast Bowls
with Avocado
Sauce
Quinoa and
Black Beans
Peanut Noodles
with Shredded
Chicken &
Vegetables
The World’s Best
Tasting Healthy
Brownies
Thursday Breakfast
Potatoes and
Veggies
Healing Chicken
Ginger Soup
Iraqi Eggplant
Casserole
Dark Chocolate
Covered
Pomegranate
Seeds
Friday Apple-SpiceOats
Russian Cabbage
Borscht
Quinoa and
Black Beans
Maple Caramel
Corn
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Post-Egg RetrievalIf you’re having a fresh embryo transfer following your retrieval, for the day of the retrieval and
1-2 days following (depending on how bloated and sluggish you feel), eat food from Phase 4.
These foods are lighter and easier to digest. Then switch to foods from Phase 2 to build your
lining for the transfer.
Protein-rich soups and stews are easy to digest while also helping to build the lining. Daily bone
broth is excellent at this time.
If you’re having a Frozen Embryo Transfer, eat foods from Phase 4 following your retrieval until
you get your period. Lighter foods will help you to more easily recover from the retrieval.
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