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CHOP,CHOP!FromShoppingtoClean-Up
thefastestwaytoasuperhealthymeal
TinaNunziato,CertifiedHolisticNutritionConsultant
LizCruz,M.D.
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Chop,Chop!byTinaNunziato,C.H.N.C.&LizCruz,M.D.
Publishedbywww.drlizcruz.com
9515W.CamelbackRoad,Ste.102
Phoenix,AZ85037
Thisbookorpartsthereofmaynotbereproducedinanyform,storedinaretrievalsystemortransmittedinanyformbyanymeans–electronic,mechanical,photocopy,recordingor
otherwise–withoutpriorwrittenpermissionofthepublisher,exceptasprovidedbyUnitedStatesofAmericacopyrightlaw.
CoverdesignbyNatalieGoebig&JustinGonzalezThisbookisnotintendedtoprovidemedicaladviceortotaketheplaceofmedicaladviceandtreatmentfromyourpersonalphysician.Readersareadvisedtoconsulttheirowndoctorsorotherqualifiedhealthprofessionalsregardingthetreatmentoftheirmedical
problems.
Neitherthepublishernortheauthorstakeanyresponsibilityforanypossibleconsequencesfromanytreatment,actionorapplicationofmedicine,supplement,or
preparationtoanypersonreadingorfollowingtheinformationinthisbook.Ifreadersaretakingprescriptionmedications,theyshouldconsultwiththeirphysiciansandnottakethemselvesoffofmedicinestostartsupplementationwithoutthepropersupervisionofa
physician.
Copyright©2014byLizCruz,M.D.Allrightsreserved
InternationalStandardBookNumber:
978-0-9916138-2-3
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Thiscookbookisdedicatedtoourstaffthathavebeenwaitingsopatientlyforittobepublished.Thankyoufortheinspirationfor
notonlythenameofthebook(Marselina)butalsoyoureagernesstoeatbetteronadailybasis.Wehavenodoubtyouallwillreachyourgoalsbyusingthisbooktoguideyou!
Thanksforallyoudoforusonadailybasis–youareanamazingteamofhardworkingwomen!
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AcknowledgementsWewould like to thank our children becausewithout themmany of the recipes in thisbookwouldnotexist.Itisbecauseofthemwehadtogetcreativeandresourcefulinthekitchen.Itisalsobecauseofthemthatwehaveputsomuchemphasisongettingbackinthekitchencookinghealthymealsagain.
Wealsowant to thankourstaffwhocontinue tostandwithusonourquest tohelponepatient at a time improve their digestive health forever.We know it has been a crazyjourneyandweappreciateyoucontinuingtostandbyusthroughitall.Itisbecauseofyouthatwearechangingpeople’slives.
Thanks to our editor, Lynn Trochelman, a woman who has read her fair share ofcookbooks.Your extra set of eyes and feedback on the layoutwas invaluable so thankyou!
Above all, we would like to thank God for the ability to persevere through all thechallengingtimes.WewillneverforgetthatHehasaplanforus–wejusthavetotrustHim!
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ContentsCopyright
Acknowledgements
ExtremelyImportantIntroduction
AdditionalResourcesforthisBook
LessisMore
HealthiestWaystoPrepareFood
TheKitchenEquipmentYouWillNeed
ConsiderCookingwithAlkalineWater
Shopping/OurGroceryList
Good,Better,BestFoodChart
Breakfast/Snacks
Intro
GreenJuice
AvocadoSmoothie
TheMintCookieSmoothie
PrettyinPinkSmoothie
BerryPowerSmoothie
AlmondDreamSmoothie
CinnamonBunProteinSmoothie
AlmondCrunchSmoothie
PistachioDreamSmoothie
ChocolateSpinachCrunchSmoothie
NuttyAppleCinnamonSmoothie
SweetVeryBerrySmoothie
LemonLimeSmoothie
ChocolateBerrySmoothie
Avocado,TomatoonToast
WarmRiceandVeggies
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BreakfastBurrito
TrailMix
CerealOptions
OtherOptionsforToast
RawVeggieOptions
Dips/Sauces
Intro
Guacamole
PicoDeGalloSalsaRecipe
ArtichokePestoSauce
FreshBasilPestoSauce
SunflowerPestoRecipe
SunDriedTomatoDipRecipe
TomatoandOliveSalsa
SpaghettiSauce
FishMarinades
Soups
Intro
ButternutSquashSoup
TomatoSoupwithEggplant
ChilledWatercressSoupwithGreenOnion
VegetableSoup
BokChoySoup
CurriedPumpkinSoup
PotatoLentil
Salads
Intro
Cucumber,Tomato,AvocadoSalad
CabbageSalad
BroccoliBeanSalad
StandardDinnerSalad
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MexicanSalad
ChineseSalad
ItalianSalad
QuinoaSalad
Entrees
Intro
PastaGBT(Greens,Beans,Tomatoes)
RiceG&B(GreensandBeans)
TraditionalChineseNight
CajunCreativity
TacoNight
SalmonSalad
NoodlesandBokChoy
SausageandSquash
DrunkenFish
UnstuffedPeppers
ShrimpandZucchiniBake
BocaBurgersandMashedSweetPotatoes
CauliflowerMashedPotatoes
VegetarianChili
ChineseORThaiStir-Fry
ItalianSoySausageandGreenBeans
TunaSandwich/TunaBowl
Cucumber,Tomato,andSproutsSandwich
BrownRicePasta,Zucchini,Asparagus,andSalmon
BrownRice,BokChoy,Tofu,Beans
PuertoRicanNight–ADr.CruzSpecialty
EntréeModificationList
Desserts
Intro
DateFudge
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ApricotTart
LemonPudding
ChocolatePudding
BlueberryandPeachCrisp
StuffedFigs
Wrap-Up
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ExtremelyImportantIntroduction
Beforeattemptinganyrecipesinthisbook,readthisintroductionfirst–thankyou!Firstandforemost thankyoufor takinginterest in thiscookbook.Itonlyshowsyouaretryingtomakeaneffortwithyourdietandthatisalwaysthefirststep.Justsoyouknow,thisisnotyourtypicalcookbook.Wesuggestyoureaditcovertocoverfirstjustlikeyouwouldanynormalbooksoyoucan learn theconceptsbehindwhatweare teachingandthestoriesbehindthefood.Onceyoulearnthesethingsitmakesthemundanedetailsoffoodsomucheasierandmorefuntounderstand.
Ourgoalwiththisbookistwofold,onegetyouexcitedtogetbackinthekitchenagain,andtworemindyouhowgooditistoeatfresh.Somuchso,youwillneverwanttoeatoutofabox,bagorcanagain.
Manyofushave lost the interestor time tocookorpreparemeals forourselvesorourfamily.Whatyouhave tounderstand isall thatconvenient foodthatcomesfromboxes,cans, or bags that we prepare in the microwave or oven is loaded with chemicals,preservativesandsugarsand this iswreakinghavoconourhealthand thehealthofourchildren.Yes it takes a little extra effort in thekitchen toprepareanamazinglyhealthymealbutyouhavetoknowwhyyouaredoingittogiveyoupurpose.
Whenwecookdinnerweknowweareprovidingourselvesandourkidsthenutrientstheyneedtonotonlygrowbutalsostayhealthy.Eversincewestartedeatinghealthierwehaveneverhadtotakeourkidstothedoctorforanillness.Thisisaprettysignificantstatement–weneverhavetowastetimeatdoctorsormoneyonco-paysormedicinesbecausewetakethetimeinthekitcheneachday.Thatshouldbeyourmotivation–ahealthyyouandhealthykids!
Forthosepeoplethatsaytheyjustdonothavetime,wesaystopmakingexcusesandstartfindingaway.Wehavefourchildren,theyareallinactivitiesallovertown,webothworkandwewill always find time to spend 30 – 40minutes one time per day to prepare ahealthymealforourfamily.Allit takesisthecommitmenttodoitandacreativespirit.For example ifyoudonothave time in theearlyevening topreparedinnerwhat aboutpreparingitthenightbeforeorearlythemorningbefore?Thatwaywhenyougethomeallthehardstuffisdone.Thereisalwaysaway,youjustneedtofigureoutwhatthatwayisforyou.
Thisbookwillteachyouhowtomakecookingfun,easyandquick(chop,chop!).Thelastthingmostpeople thinkofwhen lookingatcookbookrecipes isquick.Onceagain, thiscookbookisdifferent.Wewantyoutoputawaythemeasuringcups, themyriadofpotsandpans, and thenumerous ingredientswith reallyweirdnames.This is real food, realfastandwiththesimplestuffyouhaveinyourkitchen…orwillsoonhaveinyourkitchen.
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Thiscookbookwillgostep-by-stepandgiveyouthepainstakingdetailsonhowtopreparea fast, healthymeal in30minutesor lessguaranteed.Wesharewhatorderweprepare,cookandevencleanthingstohelpyoulearnhowtobefasterandmoreproductiveinthekitchen.Isn’tthatwhyweleftthekitcheninthefirstplace?
Wewantthiscookbooktobearesourceforyouonadailybasis,notjustsomethingyoulookatoccasionallytomakeoneortwomeals.Whatyouwillfindhowever,isonceyoumake thesemeals a few times following these instructions, youwill find the ones youlove,andyouwillbeoffandrunningonyourown.Cookingisaboutbeingcreativewithwhatyouhavetoworkwith.Itisasmuchofanartasitisanecessity.
Sochop,chop,let’snotdelay,yourdigestivehealthisjustdaysaway.
Healthyquickfoodatyourfingertips,nowlet’sgetitmadeandonyourlips!
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AdditionalResourcesforthisBookThiscookbookismeanttobeusedinconjunctionwiththeDNAforDigestiveHealth3-Step Online Home Study Program that we make available through our website –www.drlizcruz.com.
IfyouareavisualpersonandliketowatchhowtopreparerecipesitmaybeinyourbestinteresttopurchasetheDNAforDigestiveHealthplanthatmeetsyourneeds.Nomatterwhatplanyoupurchaseitwillcomewithstep-by-stepvideosonhowtopreparemanyofthedishesyouwillfindinthiscookbook.
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LessisMoreWeownmany cookbooks andwe tend to be overwhelmedwith the options inmost ofthem.Somanyrecipes,solittletimeandthenafteroneortworecipesmadethecookbookgetsputontheshelfandneverlookedatagain.
Over the years as we have worked with patients on their eating habits and everyonealwaysexpresseshowtheywantvarietyinwhattheyeat.Theysay,“Don’tjustgivemeonethingtoeatforbreakfastor lunch,Ineedoptions.”Butthenwhenyoulookat theirfoodjournalyounoticesomethingveryinteresting.Theyareeatingthesamefoodsdayinanddayoutwithverylittlevariety.
What we noticed is once you find something you love, you tend to stick with it. Soalthoughyouwillnotseeatonofrecipesineachsectionofthisbook,wehavegivenyouenoughvarietytodiscoveryourfavoriteone,twoorthreeitemsthatyouwillfallbackontimeandtimeagain.
Wetriedtomakethecookbookaconvenientsizetocarrywithyou.Useitasyourtooltoenhanceyourdigestivehealth!
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HealthiestWaystoPrepareFoodTherearesomanyways toprepare food:bake, steam, fry,barbeque,boil,crockpot,ormicrowave just to name a few. But crazy enough there are two ways that are muchhealthierthanalltheothers.Thosetwowaysaresteamingandbaking.Mainlybecausetheheatsourceispureanditis“awayfromtheitemoffood”.
Forexamplewithboilingthefoodissittingdirectlyinthewaterthatiscookingit.Haveyou ever boiled a green vegetable like broccoli or spinach? What happens when thevegetableiscookedandyougotodrainthewaterfromthepot?Doyouseeallthegreenvitamins andminerals running rightdown thedrain?Because that iswhat is happeningduringtheboilingprocess.
Howabout frying?Igrewup inahomewhereas longasyouusedoliveoil tofry,youcould fry just about anything. The problem is the minute you get any oil, olive oilincluded,above180degreesFahrenheititturnsintoatrans-fatwhichissuperunhealthyfor you. Instead of using oil to make stir fry vegetables I use organic vegetable brothwhichallowsthevegetablestodoalightsteamtocookinsteadofafry.
Nowontobarbequing.Wehavesomepatientsofoursthatlovetobarbequeandtheydoalmost every night of theweek. The problemwith barbequingwhether you use gas orcharcoal is it produces carcinogens that seep into the food. Carcinogens equal cancer,especiallycoloncancer.
Thefooditemsthatcausethebiggestproblemswithbarbequingaremeat,fishandpoultrybecausetheyhavethehighestaminoacidcontents.Thesearethefoodswetendtocookthemostonthegrill.Wearenotsayingstopbarbequingalltogetherbutinsteadconsiderbarbequinginmoderationtoavoidtheintakeofthecarcinogens.
Speaking of carcinogens, broilingwhich cooks food through infrared radiation tends tocharourfoodwhichalsocreatestheseunhealthycarcinogens.Insteadofcookingitsofastthroughbroiling,theotherextremeiscookingourfoodreallyslowwiththecrockpot.Weusedtouseourcrockpotquiteabitrightafterourtwingirlswereborn.Itallowedustopreparewhatwethoughtwasahealthymealwhilethegirlsweresleepingmid-day,sobydinnertimewecouldeat.
Theruleofthumbwithfoodisthelongeritcooks,thelessnutritiousitbecomessoevenifwewere preparing a healthymeal for our family becausewewere cooking it to deaththereprobablywasnotmuchnourishmentleftbythetimeweateit.Wehavesincegottenridofthecrockpot.
Thenthere is thatotherappliance in thekitchenweonlywishwecouldgetridof– themicrowave. I grew up in a home where my mom used the microwave to cook manydishes. In the late 1970’s when microwaves became more affordable for the averageconsumer,myMomwasworkingatSears.Herjobwastobakecakesinthemicrowavestopeakcustomer’sinterests–shedidherjobextremelywellandmicrowavesflewofftheshelves.Todaymostofwhatwecookorreheatisaccomplishedusingthemicrowave.
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IttookmeuntilIwasinmy30’storealizehowamicrowaveovenactuallyworks.Haveyouevernoticedthatwhenyoutakecookedfoodoutofthemicrowave,theinsideisnothot(unlikearegularoven)?Thatisbecausemicrowavesdonotuseheattowarmorcookfood,itpassesmicrowaveradiationthroughthefoodcausingthemoleculesinthefoodtomovearoundreallyfasttherebywarmingit.
There is only one problem with this type of process, after the microwave moves themolecules around in the food, that food is not the same food anymore. This processliterally changes the chemical composition of food, so if it goes in broccoli it does notcomeoutbroccoli.Ifitgoesinchicken,itdoesnotcomeoutchicken.Youmightbeeatingallthesegreenvegetablesandthinkyouaredoingsuchagoodthingforyourbody,wheninfactyouarenoteatingthatgreenvegetableatall.
Is the speedof themicrowave reallyworthyourhealth?Andat theendof theday is itreallysavingyouthatmuchtime?Weeatalotofleftoversandtheonethingyouwouldnormally use the microwave for is reheating them. But how did Grandma reheat herleftoversbeforethemicrowavewasin thekitchen?Sheusedtogetoutapot,put in thefoodandaddalittlewaterandre-steamthefood.Itonlytakes2minutesatthemosttodothis–notmuchdifferentthanthemicrowavebutalotdifferentintermsofthenutrientsyouwillbeeating.
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TheKitchenEquipmentYouWillNeedTheonethingIloveabouthowwecookiswecookinawaythatallowstheequipmentinthekitchentodoallthework.ThewayIwastaughttocookinvolvedalotofstandingatthestove,stirringandwatching,stirringandwatching.WithfourkidsthathaveverybusyschedulesIfindIdonothavetimeforthat.
Therearemanythingsyoucanpreparethatallowyoutodominimalworkupfrontandthenwalk awaywhile the equipment does thework. If this sounds like something thatinterestsyouandifyouwanttoprepareatleasthalfofwhatisinthiscookbook,youmusthavethefollowingitemsinyourkitchen.Picturesofeachitemcanbefoundattheendofthissection.
1. Asetofgoodknives–preferablyablockofknives that includesapairofkitchenscissors but if that is not an option at least one chef knife and one serrated knifewithinquickreach,preferablyonthecounteratalltimes.SeeFigure1.
2. A nice cutting board – I say nice because it is something you want to feelcomfortable leavingouton thecounterall the times.Much like theknives ifeverytimeyouwanttocutsomethingyouhavetogetoutthecuttingboardandgetouttheknivesyouwillbelesspronetodoit.Ifitisallrightthereatyourreachitwon’ttakelongatalltoprepareahealthysnackormeal.SeeFigure2.
3. Asalad spinner –most of youprobablyhave a salad spinner in thebackof yourcabinetsomewhereandyoujustneedtodigitoutanddustitoff.Asaladspinnerisgreatforwashinggreenleafyvegetableswhichyouaregoingtostarteatingalotof.Wehavefoundthebestwaytouseitisremovetheinsidecolanderpieceandload
theveggiesupinthemainbowl,coverwithwaterandletsoak.Whenreadyputthecolander lookingpiece in the sink andpour thewater andveggies into it.Add thecolanderpiecebackintothebowlandspinuntilallthewaterhasbeenremovedfromtheveggies.Take the colander out and emptyveggies intowhatever pot or bakingdish is appropriate.Discard thewater, rinse out the bowl and use it for serving ifneeded.Thecolanderpieceon the inside isgreat touse fordrainingpastaaswell.SeeFigure3.
4. Arice cookerwith insert – this is essential for cookingwhole grains andmakescookingsoeasysinceitdoesalltheworkforyou.Withthepushofabuttonyoucanwalkawayandthericecookerknowswhentostopcooking.Ricecookerscomeindifferent shapes and sizes and if you are cooking for just yourself or for you andanotherpersonthesmallerversionshouldworkjustfine.Ifyouarecookingforfourormorepeople,youmightwanttoconsiderthelargerone.Theinsertthatcomeswiththericecookersallowyoutocookmultipleitemsatonetime.Thisissogreatwhenitcomes to cleanup – you can literally cook an entiremeal in one rice cooker. SeeFigure4.
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5. Agoodsteamingpot–thisisalsogoingtobeveryimportanttohaveinthekitchensince you will be steaming most of your food. Steaming and baking are the twohealthiestwaystoprepareyourfood.Asteamingpotisaregularpotthathasaninsertsoyoucanadd1–2inchesofwateronthebottomthatcooksthefoodthatsitsintheinsertabove.Again,anotherkitchentoolwhereyoucanaddthefoodandwalkaway–noconstantstirringorwatchingover.Steamingpotsalsocomeinvarioussizessoyoucangetthesizethatisrightforyou.SeeFigure5.
6. Glass baking dishes – remember how we said that steaming and baking are thehealthiestwaystopreparefood?Welltheglassbakingdishisgoingtohelpyouwiththebakingsideofthings.Iwouldhavea9×13inchdishavailableanda9×9inchavailableforyoursmallerbakingneeds.SeeFigure6.
7. Agoodblender–oneofthethingswearegoingtoteachyouistheimportanceofdrinking your food in the form of smoothies on a regular basis. Putting nutritiousfood into liquid formhelps your body’s digestive system to take a break from thehardwork it doeson adailybasis and allowsyourbody to take in thosenutrientseasierandfaster. Inorder toaccomplish thisyouneedagoodblenderyoucanrelyon.We recommend theVitaMixbecause of its power and reliability.But there aremanyotherblendersouttherethatwillworkjustaswell.Justmaketheinvestmentandgetreadyforamassivechangeinhowyoufeel.SeeFigure7.
8. Anicedryingmatorrack–itisreallyimportanttohaveaquickandeasywaytoclean-up from everything or youwill probably be discouraged to even get started.Becausewetendtocookwithalotofvegetablesandplantbasedproteintherearenotalotofbacteriainfestedfoodsusedintheprocesswhichmakescleaningthatmucheasier.Forexample,sometimesIonlyrinsemysaladspinner,colandersandknivesinstead of cleaning them with soap and water every time. Another technique thatsavesalotoftimeinthekitchenisusingadryingmatorracktoletyourdishesairdryinsteadofspendingthetimedryingthembyhand.Wedothedishesatnight,letthemdryovernight andput themaway thenextmorning. It is great to find a nicelookingmator racksoyoudonotmind leaving itout.Again,having toput thingsawayandbringthembackoutagaintakestimeandenergythatdiscouragesyoufrombeinginthekitchen.Oneoftheotherstrategiesyou’llseeinthisbookisifyouhavetimewhile the food is cooking, cleanwhateveryoucan then to avoidmoredisheslater.SeeFigure8.
9. Whataboutajuicer?–ifyouareupforjuicing,byallmeansgetyourselfagreatjuicerandjuiceaway.Althoughitistheabsolutehealthiestwaytoconsumenutrients,juicingtendstobetoocumbersomeformostpeople.Unlessyouarejuicingtostayalive,likesomeonerecoveringfromcancer,blendingcangiveyouwhatyouneedonadailybasis.
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Figure1:GoodKnifeSet–blockofknives,serratedandchefknife
Figure2:CuttingBoard
Figure3:SaladSpinner
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Figure4:RiceCookerwithSteamingInsert–small/largeversion
Figure5:SteamingPot
Figure6:GlassBakingDish
Figure7:Blender
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Figure8:DryingMat
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ConsiderCookingwithAlkalineWaterWeaddedthissectionafterthekitchenequipmentsectionbecauseoneoftheotheritemswehaveinourkitchenisanalkalinewatermachine–Figure9.Thisisnotsomethingwestartedoutwithbutweaddedaftermonthsofeatingandcookinghealthier.
Figure9:H2OAlkalineWaterMachine
InourDNAforDigestiveHealth3-StepHomeStudyProgramwediscussthebenefitsofalkalinewater andwhyyou should considerdrinking it on adailybasis in theplaceoffilteredwaterfromyourrefrigeratorortypicalbottledwaters.Wearenotgoingtogointoallthedetailsofthisrightnowasthistopiccouldbeawholebookinandofitself.
What we will say is that your body at the cellular level is slightlymore alkaline thanacidic.It istheoverabundanceofacidinourbodythatiscausingsomanyofthehealthissueswearehavingtoday.Allwaters thatcomefromthetap, therefrigeratorandmostbottledwatersareacidic.Wearenotsayingtodothisnowbecausetransformationtakesbaby steps.But as you progress on your digestive health journey you need to considerincorporatingalkalinewatertoyourdailyroutines.
This ismade accessible in three different forms– bottled alkalinewater, alkalinewaterpitchers or alkaline water machines. If you want more information, these options aredescribed and compared on our website atwww.drlizcruz.com/products/water/comparison.html. But in order to use it in thekitcheneffectivelyyou reallyneed toget awatermachine thathooksdirectly intoyourfaucet.
Thebenefitstoalkalinewaterareendless.Whenyouuseitinthekitchenitallowsyouto:
Cleanyourvegetablesandfruitmoreeffectively(soakingwiththemild-acidsetting).Enjoybettertastingfoodandfoodthatlastslongerintherefrigerator(cookingwiththehighalkalinesetting).Wipedowncountertopsandtablesinahealthierway(usingthestrongacidicwater)toremovebacteriawithoutchemicalsorabrasives.
Untilyouareconvincedthatalkalinewaterisrightforyouwerecommendpurchasingitby thebottleorpurchasingawaterpitcher.Onceyounotice thedifferenceandyouare
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ready tostartdrinkingalkalinewateronadailybasisconsidergettinganalkalinewatermachineforyourhome.Itwillbepenniesonthedollarperliteranditwillallowyoutoreaptheadditionalbenefitsinthekitchen.
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Shopping/OurGroceryListOneofthemostimportantthingsyoucanlearnishowtoshopforhealthycleanfoods.IfyoualreadypurchasedourDNA forDigestiveHealthOnlineHomeStudyProgramyouwillhaveaccesstothevideosonwhattolookforwhenyoushop.Ifyouhavenotmadethisinvestmentyet,pleaseconsiderit.Itdoesnotcostmuchtogetthisquickeducationtosaveyoutimeandenergy.Ittookusalmost2yearstofinallyfindalltheproductsweshopforonaweeklybasis.
Wehave had somany requests for grocery lists thatwedecided to include ours in thisbook.Belowyouwillseewhatweshopforonaweeklyandasneededbasis.WedomostofourshoppingatSprouts(ahealthfoodstoresimilartoWholeFoodsjustabitmorecosteffective)andCostco(thebigboxplaces).
Weusedtoshopatthecornerstoresnearourhousebutwefoundtheyjustdonothaveallthe products we need on a weekly basis. Every town typically has there “healthier”grocerystore,tofindmanyoftheproductswerecommendyouwillprobablyneedtostartshoppingthere.Andifthoseplacesdonotcarrytheproductsyouseehere,talktothestoremanager.Mostofthetimethesestoresareveryaccommodatingtotheirpatrons.
Most people think it is going to cost them a lot more money to buy these healthieralternatives.Thereareafewthingsweliketosaywhenthatconversationcomesup.
1. Youaregoingtospendthemoneyonewayoranother–youhavetodecide ifyouwanttospendyourmoneyonbuyinghealthierfoodtopreventdiseaseorspendyourmoneyondoctor’svisits,prescriptiondrugs,andhospitalstays.
2. Youneedtotakeagoodhardlookathowyouarespendingyourmoneyontheitemsyouareputtinginyourmouthonadailybasis.Bythiswemean,tracktheamountofmoney you are spending on fancy beverages, vending machine snacks, fast food,eating out in general (instead of cooking at home) etc. After tracking how muchmoneyisgoingouteveryweekmostpeopleareshockedathowmuchmoneytheycould save if they got serious about their grocery shopping. It will be a greatmotivatorforusingthatmoneytoinvestinyourhealth.
3. Attheendofthedaybecausewehavechangedwhatwespendourmoneyon–forexamplenotbuyingmeatproductsasmuchandbuyingmorevegetables,ourweeklyshoppingbillonlywentupapproximately$20.00perweekforthesixofus.Notanoutrageousamountconsideringhowmuchbetterweallfeel.
Speaking of produce, if you can buy organicwe highly recommend it. However if thestoreyougotodoesnothaveagreatselectionoforganicproducepleasedonot let thatstopyoufrombuyingvegetables.Eatinggreenvegetablesorganicornotshouldbeyourmissioninlife.
If you have access to some of your local growers through farmersmarkets, we highlyrecommendyougetconnectedandpurchasefromthemasoftenaspossible.Notonlyareyousupportingtheirefforts,whichmostofthetimearehealthierwaysofgrowingthanthe
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hugefarmsthatshipallaroundtheworld,butyouarehelpingtheenvironmentbyeatinglocal.
Withoutfurtherado,hereisourgrocerylist, feelfreetouseit foryourself tokeepyourkitchen stockedwith all that is good! For your convenience this list can be found as aprintablepageintheDNAforDigestiveHealth.
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WeeklyShoppingatHealthyGroceryStoreKindBars/Z-Bars
BottlesofEssentia(ifyoudon’thaveanalkalinewaterpitcher/machine)
OrganicFlax/HempWaffles–Nature’sPath
AlmondMilk/SoyMilk/CoconutMilk
OrganicOrange/AppleJuice
ExtraFirmTofu–HouseofHealth
RiceCheese–Sliced/Shredded,White/Yellow–GoVeggie!
Edamame–frozenshelled
BlueChips–GardenofEatin’
SpeltPretzels–NewmansOwn
OliveOilPotatoChips
PopcornintheBag
TubofPre-WashedSpinach
TubofPre-WashedMixedGreens
Greenveggieforeverynightyouwillmakedinner:GreenBeans,Broccoli,Cauliflower,GreenPeppers,Brussels Sprouts,Kale,BokChoy,Green/RedCabbage,Asparagus,Zucchini(Green/Yellow),Eggplant,Greed/RedSwissCard,CollardGreens,SweetPotatoes,RedPotatoes,Squash,Spinach,Carrots,Escarole
Sprouts–Alfalfa
BabyCarrots-Organic
Herbs–Cilantro/Parsley
Tomatoes–Organic
GrapeTomatoes–Organic
MiniSweetPeppers
Cucumbers
Avocados
Red/GreenLeafLettuce
Celery
Limes/Lemons
Bananas
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Apples
Strawberries
Mangos
Grapes
One other fruit – Watermelon, Coconut, Papaya, Pears, Peaches, Apricots, Oranges(Cuties),Honeydew,Cantaloupe
Hummus–Mixuptheflavors–Cedar’s
EzekielBread–Original,Sesame,Cinnamon–Pitas,EnglishMuffins
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MonthlyItems/WhenNeededatHealthyGroceryStoreBragg’sLiquidAminos
Westbrae Organic Canned Beans - Adzuki, Pinto, Kidney, Red, Northern, Navy,Garbonzo,Black
Pasta–Quinoa(AncientHarvest)andBrownRice(Tinkyada)
Annie’sOrganicMacandCheese
Nut/SeedButters–Almond,Sunflower
Cereal(Barbara’s/Nature’sPath)/Oatmeal
Amy’sOrganicCannedSoups
SoyHotDogs–LightLife
SoySausage-Tofurkey
CornTortillas–LaTortillaFactory
BocaSoyPatties–BurgersandChicken
SoyButter/CoconutButter–EarthBalance
Mayonnaise–Spectrumoliveoilbase
100%Jelly–St.Dalfour
MincedGarlic
Onions
BoxedOrganicVegetableBroth–Pacific/Imagine
Pickles/Ketchup/Mustard-Organic
OrganicCannedTomatoesDiced/TomatoSauce
CannedTuna–PoleCaught
RealSalt
KelpGranules
BuckwheatPancakeMix–ArrowheadMills
GradeBMapleSyrup
Avocado/Flax/Hemp/Sesame/GrapeseedOil
HempSeeds
Basil/OtherHerbs
LargeBagofOrganicCarrots
RawNuts-Pine,Walnuts,Pecans,Pistachios,Cashews
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RawSeeds–Pumpkin(Pepitas),Sesame,Sunflower
Rice–Jasmine,BrownRice,WildRice,Millet(Bulk)
Quinoa(Bulk)
BuckwheatSobaNoodles
AnnieChung’sRiceNoodles
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Costco–WhenneededColdPressedOliveOil/CoconutOil
Edamame–frozenintheshell
DriedParsley/Oregano
FrozenWildCaughtSalmon,Mahi,Halibut,Ono,OrangeRoughy,individuallywrapped
FrozenPre-cookedtailoffshrimp
VeggieBeanBurritos
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Good,Better,BestFoodChartWe have taught so many about healthier food options but with that always comesquestionsaboutspecificfoodseatenonaregularbasis.Forexamplewhataboutpeachesoranicebeefysteak,howhealthyaretheyforme?
BecauseofthisweputtogetheraGood,Better,BestFoodChart.Itnotonlycontainsthehealthyfoodsbutalsothenotsohealthyfoodssoyoucanseewhereaspecificitemfallsonthechart.Therankingsarebasedonscientificfindingsforhoweveryfoodmetabolizesinourbody.
Yousee,oncedigested, foodeither leavesanalkaline residueor anacidic residue.Andfoodsthatyouthinkmightbeveryacidicliketomatoes,limesorlemonsactuallyleaveanalkaline residue in the body once metabolized. The residue that is left behind is veryimportantbecauseitwillsignifyhowhardthebodyhastoworktofindbalance.
Ifyouhavealreadyreadour“DigestThisNow!”bookthenyoualreadyknowthebasicconceptsbehindacidversusalkaline.Themoreacidicfoodsweeat, theharderthebodyhas towork to remain slightlyalkaline.Asyoucan imagine, all the foodson thegood,better,bestsideofthechartaresomewhattoveryalkaline.Whileallthefoodsonthebadandworstsideofthechartaresomewhattoveryacidic.
Whenusingthischartyourgoalshouldbetoeat80–90%ofthetimeonthegood,better,bestsideandonly10–20%onthebad,worstsideofthechart.Ourtypicalwayofeatingtodaywouldprobablybejusttheoppositesothisisgoingtotakesomeworkandplanning.
Youaregoingtoneedtousethiscookbooktostarttransitioningyourdiettotheothersideof the chart to start helping your body out on a regular basis. And when you do eatsomethingonthebadorworstsideofthechart,andyouwill,itisimpossiblenotto,makesuretoeatsomethingonthegoodsideofthechartbytheendofthedaytobalanceitout.
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Breakfast/Snacks
IntroAssoonasyouriseinthemorningtheverybestthingyoucandoforyourbodyisdrinkthebiggestglassofwateryoucanhandle.Thesooneryougetyourwaterinforthedaythebetteryouwillfeelandthemoreenergyyouwillhavetogetthroughyourmorning.
Oneofthemainconceptswetrytoteachiseatinggreensateverymeal.Breakfastseemstobethehardestoneforpeople.HowdoIeatgreenforbreakfast?Let’sjustsayweeatalotof cucumbers anda lotof avocados. Ifyouenjoy these two items,breakfastwillbevery simple and very delicious. If you do not like these two items, eating green in themorningwillbechallengingunlessyouwanttodoasmoothieeverymorning.
Youwill notice a lot of smoothie recipes in this cookbook. There is a reason for that.Starting out your daywith a liquidmeal of blended greens, fruits and proteins can beabsolutelycriticaltoyourhealth.Drinkingyourfoodhelpsyourbodynothavetoworksohard to digest and it allows your body to absorb the vitamins andminerals right awaywithoutmuchprocessingtakingplace.
Youaredoingsuchafavorforyourbodybydrinkingyourbreakfast.Plus it is fastandyoucantakeonthegosoitisgreatforpeoplewhodonothavetimeforbreakfast.Itisabsolutely themost importantmealof thedaysoyoucannotskip it,youhave to findaquickwaytogetitin.Makingasmoothiecantakelessthan5minutesonceyougetreallygoodatit.Ifyouhaveamagicbullettypeblenderitcanbeevenfaster.
Forthoseofyouthatfallintothecategoryof“Ican’teatordrinkgreenforbreakfast”thefirstthingwewanttosayisjusttryitforaweek.Youneverknow,itmightgrowonyou.Andifyoujustcannotdoit,thenwedefinitelysuggesttakingagreensupplementliketheGastroGreens™onadailybasis. Ifyouarenotgoing toeatyourgreens regularlyyoudefinitelyneedtosupplementthem.
Whateveryoudodecidetoeat,trytostayawayfromthefollowing:
Mainstreamcereals-eveniftheyclaimtheyarehealthy(readtheingredientsontheboxesofcerealyouhaveathome,wethinkyouwillshockedathowmanychemicals,preservativesandsugarsareinthem)Fruit/FruitJuices–especiallyifyouaretryingtoloseweightasitisanaturalformofsugarEggs – they are full of bacteria and if you are going to eat them, eat them inmoderationBagels,Donuts,Muffins,Danish,Pastries,Waffles,FrenchToast–as theyare likeglueintheintestineCream Cheese, Bacon, Ham, Sausages, Butter, Cow’s Milk – as it comes from
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animalsandwearetryingtogetyoutolimityourintakeofanimalbi-productsSyrup – typical syrup is filled with extra sugar and chemicals, consider grade Bmaplesyrupinsteadandeatitinmoderation–maplesyrupisfilledwithvitaminsandmineralsthatareactuallygoodforyou
Weputbreakfastandsnacksunderthesamecategorybecausemanyofthethingsyoucaneatforbreakfastyoucanalsoeatasasnackandviceversa.Keepinmind,theserecipesare supposed tomakeyouhungryby10am–whenyouwould thenhave a snack. It isreallyimportanttomakesureyouareeatingsmallermealsthroughoutthedayinsteadofjusteatingthreelargemealsperday.
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GreenJuice
Thisisourfavoritewaytostartouttheday.Andifwedonothavetimeinthemorningtoprepare it, it makes a great after school snack. Drinking your greens is the absolutehealthiest thing you can do for your body, hands down.Green leafy vegetables are thehealthiestfoodsyoucaneatanddrinkingthegreensarethehealthiestandfastestwaytogetthevitaminsandmineralsinyourbody.
Whenwefirst introducedgreen juice toourkids theywantednothing todowith it.Wetoldthemtheyhadtodrinkalittlebecauseitwastheirdailymedicine.Weliterallygotoutthemedicine cups that comewith children’smedicine bottles, added four teaspoons ofgreenjuiceandmadethemdrinkit.
Beforeyouknewittheywereaskingforseconds.Withintwoweekswetransitionedfromthemedicinecuptoalittledrinkingcupandwithinamonththeyweredrinkingawholeglass rightalongsideus.Tastebudscanbechanged,you justneed to train them–yourbodywilldotherest.Youwillbeamazedatwhatitstartstocrave…allthingsgoodforit!
Prep/BlendingTime:5minutestoprepareand2minutestoblend.
Ingredients:
1handfulofprewashedspinach(thekindintheplastictub)2stalksofcelery½Englishcucumber(longskinnyonewrappedinplastic)Almondmilktocover½thevegetablesIce
KitchenItemsRequired:
BlenderKnifeCuttingBoard
Other Options to Consider: Sometimes we use 1 scoop of protein powder in thesmoothie,sometimeswedonot,itjustdependsonwhatmoodwearein.Therearemanyprotein powders on the market today but the one we use is from Arbonne.We use itbecause it is a totally vegan protein powdermade frompea and rice protein instead ofwhey or soy. Plus it does not have any artificial sugars or chemicals that are typicallyfoundinproteinpowders.
Ifyouareinterestedinpurchasingthisproteinpowderwehaveitavailableonourwebsite
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in chocolate or vanilla flavors - www.drlizcruz.com/products/proteinpowder.html.Whenwedousetheproteinpowderinoursmoothieweswitchupwhichflavorweusetokeepitinteresting.
Steps:
1. Putspinachinblenderfirst.2. Cleanceleryandcucumbers,cutinto1–2inchespiecesandaddtoblender.3. Addalmondmilktoblendertocover½ofthevegetablecontent.4. Blendfor30seconds.5. Addahandfuloficeandproteinpowder(ifyouwouldlike)andblendforanother30
seconds.6. Cleanupconsistsofrinsingyourknifeandblenderoutandwashingoffyourcutting
board.
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AvocadoSmoothieThisisanothervariationonthesmoothieabove.Whenyouaddtheavocadoitgetsalittlecreamier and the kids tend to not like it as much. However if you are looking forsomethingdifferentandenjoyavocadothisisagreatonetoincorporateintoyourroutine.
Prep/BlendingTime:5minutestoprepareand2minutestoblend.
Ingredients:
½avocado1handfulofprewashedspinach(thekindintheplastictub)½Englishcucumber(longskinnyonewrappedinplastic)Almondmilktocover½thevegetablesIceSeasalt/Realsalttotaste
KitchenItemsRequired:
BlenderKnife/SpoonCuttingBoard
OtherOptionstoConsider:Thisisagreatsmoothietothrowincilantro,lime,ormint.Itreallychangesupthetasteandgivesyouvariety.
Steps:
1. Putspinachinblenderfirst.2. Cleancucumbers,cutinto1–2inchespiecesandaddtoblender.3. Cutandremovepitofavocado–scoopintoblender.4. Addalmondmilktoblendertocover½thevegetablecontent.5. Blendfor30seconds.6. Addahandfuloficeandrealsaltandblendforanother30seconds.7. Cleanupconsistsofrinsingyourknifeandblenderoutandcleaningoffyourcutting
board.
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TheMintCookieSmoothieThe rest of the smoothie recipes in this cookbook come fromArbonne.Arbonne is thecompanyweuseforourproteinpowders.Having lotsofoptionsforsmoothies isgreat.Youwillfindyourfavoritesbutitisfuntotryallofthem.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnechocolateproteinpowder1cupofalmondmilk¼teaspoonnaturalmintextract6-8icecubes
KitchenItemsRequired:
Blender/MagicBulletMeasuringCup
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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PrettyinPinkSmoothieWetrytoencouragepeopletodogreensmoothiesinsteadoffruitsmoothiesbutwerealizeitishardtodogreenallthetime.Theonethingyouhavetobecarefulofwithfruitisthatitisanaturalsugarandsugarnomatterwhatformitisinholdsfat.Ifyouaretryingtoloseweightitisprobablybesttolimityourfruitintake.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnevanillaproteinpowderAlmond/ricemilktodesiredslushyconsistencySplashofpurecranberryjuice1handfulofstrawberriesandraspberries(freshorfrozen)6-8icecubes
KitchenItemsRequired:
Blender/MagicBullet
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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BerryPowerSmoothieThissmoothiehelpsyoudrinkyourcolors.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnevanillaproteinpowder½cupblueberries¼cupstrawberries¼cupblackberries1mediumcarrotcutintochunks1cupofalmond/ricemilkSplashofpurecranberryjuice1handfulofstrawberriesandraspberries(freshorfrozen)6-8icecubes
KitchenItemsRequired:
Blender/MagicBullet
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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AlmondDreamSmoothieThisisagreatsmoothieifyoulovepeanut/almondbutter.Itispackedwithprotein.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnechocolateproteinpowder1cupofalmondmilk1tablespoonofalmondbutter½teaspooncoconutextract6-8icecubes
KitchenItemsRequired:
Blender/MagicBulletMeasuringCups
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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CinnamonBunProteinSmoothieThisisagreatsmoothieifyoulovecinnamonandsomuchhealthierthanCinnaboninthemorning.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnevanillaproteinpowder1cupofvanillaalmondmilk1teaspoonofgroundcinnamon6-8icecubes
KitchenItemsRequired:
Blender/MagicBulletMeasuringCups
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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AlmondCrunchSmoothieThisisagreatsmoothieifyoulovealmonds.Anotheronepackedwithprotein.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnevanillaproteinpowder1cupofalmond/ricemilk1tablespoonsliveredorslicedrawalmonds6-8icecubes
KitchenItemsRequired:
Blender/MagicBulletMeasuringCups
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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PistachioDreamSmoothieTasteslikepistachiobutdoesnothaveanypistachioinit…perfectforthosewithpistachioallergies.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnevanillaproteinpowder½cupofwater½cupofcoconutmilk½avocado6-8icecubes
KitchenItemsRequired:
Blender/MagicBulletMeasuringCups
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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ChocolateSpinachCrunchSmoothieThissmoothieoffersyouthegreensandthenutsallinone.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnechocolateproteinpowder9oz.ofwater1½-2handfulsoffreshspinach6–8hazelnuts6-8icecubes
KitchenItemsRequired:
Blender/MagicBullet
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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NuttyAppleCinnamonSmoothieThisisagreatsmoothiethatcombinesfruitandnuts.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnevanillaproteinpowder1cupofalmond/ricemilk½ofasourgreenappleslicedGroundcinnamontotaste1spoonfulofrawpecans/sliveredrawalmonds6-8icecubes
KitchenItemsRequired:
Blender/MagicBulletMeasuringCups
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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SweetVeryBerrySmoothieThissmoothiehastheproteinofalmondbutterbutsweetnessofberries.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnevanillaproteinpowder¼cupoforganiccoconutmilk½cupofalmond/ricemilk8oz.ofwater1spoonfulofalmondbutter¼cupoffrozenorfreshberries6-8icecubes
KitchenItemsRequired:
Blender/MagicBulletMeasuringCups
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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LemonLimeSmoothieAgreatway to start the day, lemons and limes are so good for you!Watch howmuchsteviayouuse,steviaissomuchsweeterthansugar.
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnevanillaproteinpowder¼cuporganiccoconutmilkoralmond/ricemilk½cupofwater1–2teaspoonsofstevia½alemonorlimepeeledandsliced6-8icecubes
KitchenItemsRequired:
Blender/MagicBulletMeasuringCups
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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ChocolateBerrySmoothieForthosethatlovethatchocolateberrytaste!
Prep/BlendingTime:2minutestoprepareand45secondstoblend.
Ingredients:
2scoopsofArbonnechocolateproteinpowder½cupcoconutmilk½cupfrozenmixedberries6-8icecubes
KitchenItemsRequired:
Blender/MagicBulletMeasuringCups
Steps:
1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!
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Avocado,TomatoonToast
Thisisafamilyfavoriteforbreakfast,itissofreshanddelicious;youwillneverlookatbreakfast the sameagain.Thekidscouldeat thiseveryday if theyhad toand itmakessuch a great snack too. If you are super hungry in themorning have two slices of thisinsteadofjustone.
Prep/CookingTime:3minutepreparation,1minutetoastingtime.
Ingredients:
1avocado2slicesoftomato1-2piecesofEzekielbread(weloveSesameandOriginal)Seasalt/RealSaltandpeppertotaste
KitchenItemsRequired:
Knife/SpoonCuttingBoardToaster–becauseEzekielbreadiscoldittastesbettertoasted
Other Options to Consider: You can add any vegetable you want to this dish orsubstitute what is here for something else. The idea is, eat vegetables on toast in themorninginsteadofbutterorjam.
Steps:
1. Putbreadinthetoaster.2. Cutavocadoinhalfandslicetomatowhilewaiting.3. Oncethebreadisdone,usethespoontospreadontheavocado.4. Addslicedtomatoesontopofavocado.5. Seasonwithseasalt/Realsalt,pepperandenjoy!
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WarmRiceandVeggies
Thismealistheabsolutefavoriteamongourpatients.Ifyouloveanicewarmbreakfastinthemorning,thisrecipeisforyou.Thisiswhatweeatinplaceofoatmealforexample.Again, justareallydeliciouswaytogetyourveggies infirst thinginthemorning.Thisreciperequirespre-preparedgrainslikejasminericeorquinoa.Whatwedoiswemakealittleextragrainatdinnertimeandthenbeforefinalizingdinnertakesomeofthegrainoutandputitinthefridgetouseinthemorning.Ifyouhavetimetomakeagrainfreshinthemorningyoucan,wefindwedonothavethattimeandjustwanttore-steamandrun.
Prep/CookingTime:5minutepreparationand5minutesteam.
Ingredients:
1-2cupscookedriceorgrainofyourchoice(jasminerice,basmatirice,brownrice,wildrice,millet,quinoa,spelt,orbuckwheat)1avocado,diced½Englishcucumber,diced(longskinnyonewrappedinplastic)1firmtomato,choppedSeasonings–oliveoil,Bragg’sLiquidAminos(agreatsoysaucealternative),seasalt/Realsaltandpeppertotaste
KitchenItemsRequired:
KnifeCuttingBoardSmallSaucePanServingBowl
OtherOptionstoConsider:Try throwing in somechopped redbellpepper, sunflowerseedsprouts,orgarbanzobeans.Youcanaddthejuiceof1lemonorlimetochangeupthetaste.Ifyoulikethingsspicyfeelfreetoaddwhateverseasoningsyouliketogiveitthetasteyouarelookingfor.
Steps:
1. Takegrainfromtherefrigeratorandaddittosaucepanwitha1/4”ofwater.Steamonstovefor2minutesstirringonceortwice.
2. Whilegrain is steamingcut avocado inhalf, removepit anddicewhile still in the
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shell.3. Cleananddicecucumberandtomato.4. Addwarmedgraintoabowl,spoonoutyouravocadoandaddyourdicedcucumber
andtomato.5. Seasonwitholiveoil,BraggLiquidAminos,seasalt/Realsalt,andpeppertotaste.
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BreakfastBurritoForthoseofyouthatlovetortillasthisoneisforyou.Ittakesalittlelongertopreparethansomeofourotherbreakfastrecipesbutitisworthit.Thisrecipeisgoingtoalsohelpyoueatyourveggiesfirstthinginthemorning.
Prep/CookingTime:5-6minuteprepand7-8minutescooking.
Ingredients:
Tortilla–LaTortillaFactory/TortillasRosariomostimportantthingisbuytortillasthathavefeweringredientsandnosugars1–2minisweetbellpeppers–red,yellow,ororange½canoforganicbeans–pinto,garbanzo,red(Westbraebrand)1handfulofyellowriceshreddedcheese½avocado1–2scoopsofsalsa–tryDrew’sSalsaithasnochemicals,preservatives,orsugarsSeasonings:seasalt/Realsaltandpeppertotaste
KitchenItemsRequired:
FryPanKnife/SpoonCuttingBoard
Other Options to Consider: Use green bell peppers instead of the red, yellow andorange.Useanyothervegetablesyoulove(likeonionsforexample)–getcreativewiththis one.Add other spices aswell like pepper or cumin.Mix it up to keep the burritodifferentandfresh.
Steps:
1. Slicebellpeppersinthinslicesandaddbellpeppersandcannedbeanstofrypan.2. Addwatertocoverbottomoffrypanandputonstoveonmediumhighheattosteam
thepeppersandthebeansfor3–4minutes.3. Oncepeppersareslightlysoft(waterwillhaveevaporatedfrompan)pourpepperand
beanmixtureintobowlandseasonwithseasalt.4. Dryoutpanandaddtortillatoit.5. Sprinklericecheeseevenlyovertortilla.6. Putbackonstovemedium-highheatandcoverpan–letwarmfor3–4minutes.7. Whiletortillaiswarmingwithcheesecutopenyouravocado.8. Whentortillaiswarmedremovefrompanandaddtoplate.9. Scoopinthepeppersandbeanmixtureandaddyouravocadoandsalsa.10. Foldlikeaburritoandenjoy!11. Rinseoutpanandletdry.
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TrailMix
Thistrailmixmakesagreatsnackatanytimedayornight.Youhavetoprepityourselfasthere isnothingon themarketsimilar to thisorashealthy.Wepurchase the ingredientsfromthebulksectionofthestoreandthenmixitourselvesathome.ItisreallyimportanttopurchasetheseingredientsRAW–thatmeansnotroastedandnotsalted.Theminuteanutorseedisroasteditturnsintoatrans-fatandbecomesbadforyou.Andthesalttheyusetosaltthemisregulartablesaltwhichyouneedtoavoid.
Inaddition,wheneatingrawseedsandnutsyouwanttobesuretostoretheminthefridgeastheywillgorancidinacabinetorpantry.Weusuallyprepareanicesizecontainerandeatitoverthecourseofamonth.Itisnicetohavesuchahealthysnackatyourfingertips.Sometimeswhenweareinahurryorknowwewillbeoutandaboutforawhilewewillputahandfulinasmallplasticbagandthrowitourpurseorbriefcase.Sometimeswe’lljustgrab thewholecontainerandbring itwithus toballgames,orother extracurricularactivities.
PrepTime:5minutesatthestore,5minutesathome.
Ingredients:
HandfulofrawalmondsHandfulofrawwalnutsHandfulofrawpecansHandfulofrawpumpkinseedsalsocalledPepitasHandfulofrawsunflowerseeds2Handfulsofraisins
KitchenItemsRequired:
LargeBowlforMixingContainerforStorage
OtherOptionstoConsider:Feelfreetosubstituteanyrawnutorseedinthisrecipe.Andifyouareallergictoanyofthenutsorseedslistedinthisrecipepleasedonotusethem.Oursonisallergictopecansandwalnutssowemakehimhisowntrailmixwithoutthesenutsbutreplacethemwithcashewsandpistachios.Again,getcreativeandmixupthetrailmix from time to time to keep it fresh. For example instead of raisins, use driedcranberriesonoccasion.
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Steps:
1. Purchaseallnutsinbulkfromlocalhealthfoodstore.2. Athomeaddallingredientslargebowlandmixthoroughly.3. Pourmixtureintocontainerthatwillbekeptinthefridge.
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CerealOptionsIf you are a cereal eater in themorning and you are notwilling to try any of the newrecipes in this book consider these cereals instead of the typical cereals you wouldpurchaseatthegrocerystore.Alsowheneatingcerealconsiderusinganalternativemilklikealmondmilk,ricemilk,hempmilk,etc.
Ezekielcereal-comesinalmond,cinnamonraison,flax,andoriginalIliketoaddtheTrailMixtomyEzekielcereal.
Barbara’scereal–comesinalldifferentshapesandsizesthatyouoryourkidswillbefamiliarwith.Thisbrandofcerealdoesnothavethechemicals,preservativesorsugarsthatmanyofthetypicalcerealsdo.
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OtherOptionsforToastIfyoudonotliketheavocadoandtomatoideaonyourtoastoryouwanttomixitupabittryoneoftheseperfectlyacceptablebreakfastorsnackoptions.
CinnamonEzekielbread–withanutor seedbutterother thanpeanut.Therearealmondbutters,cashewbutters,hazelnutbutters,sesameseedbutters,etc.SesameorOriginalEzekielbread–withthesamenutorseedbuttersaboveandSt.Dalfour’s100%jelly.SesameorOriginalEzekielbread–withhummusspreadon top(likebutter)andthenaddslicedtomatoes,cucumbersand/orsprouts.
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RawVeggieOptionsRawveggiesmakeagreatsnack.Herearejustafewideasforhowtoincorporatemorerawveggiesintoyourday.
Eatasalad–(freshorleftovers)weloveeatingthesaladwepreparedthepreviousnightfordinnerasasnacktheverynextday.Itisnicetohaveapremadesaladthatyoucankeepinthefridgeinindividualcontainersthatyoucangrabandgo.SlicedEnglishcucumbers (the long skinnyoneswrapped in plastic)with sea saltandoliveoilonthem.Suchasimpleandeasysnack–thekidslovethisoneintheirlunch.AnavocadowithRealSaltonit–Wejustcuttheavocadoinhalf,removethepitanduse a spoon to eat right out of the shell.WeuseSpelt pretzels to dip into theavocadotochangethisoneupabit.An avocado in almondmilk (or other nut milks) – like you would normally eatcereal.Thisismynewestcreation–imaginetheyumminessofanavocadocombinedwiththesweetnessofalmondmilk–itistodiefor.Celerywithanutorseedbutteronit–thisisthewholeantsonalogidea.Greatfor the kids and really fun to make. Sometimes we’ll just cut up small pieces ofceleryandgivethekidsabowlofalmondbutterandletthemgototown.Edamame(soybeansintheshelllightlysteamed)withseasaltonthem.Rawveggieslikesweetpeppers,broccoli,grapetomatoes,snappeas,carrots,celery,etc. dipped in hummus which comes in all different flavors. This makes a nicealternativetoranchdressing.
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Dips/Sauces
IntroDipsmake a great snack andmany of the dips / sauces in this section can be used forsnackingor on topof pastas or salads as saladdressings. If you aregoing toprepare ahealthy dip you need to be sure what you are dipping into it is healthy too. Healthydipping items include organic blue corn chips, spelt pretzels, brown rice crackers, andfresh veggies like grape tomatoes, cucumbers, zucchini, bell peppers, broccoli orasparagus.
Afewhealthydipsinclude:
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Guacamole
We have received so many compliments on this guacamole recipe. People havespecificallyrequestedthatwebringthisdiptopartiesorspecialoccasions.Andthebestpartaboutit,itissoeasytomake!Besuretofollowthestepsverycloselyonthisrecipeasitcanbethedifferencebetweenmushyandamazing!
PrepTime:10minutes.
Ingredients:
3to4avocadosdependingontheirsize(iftheyarebigonly3)1to2tomatoeschopped(againthisdependontheirsize,ifitisabigtomatoonly1)Thejuiceof1lime1handfulofchoppedcilantroSeasalt/Realsalttotaste
KitchenItemsRequired:
LargeBowlKnife/Fork/SpoonPotatoMasherCuttingBoard
OtherOptionstoConsider:SometimesIliketoaddchoppedredoniontothisrecipeforaslightlydifferentvariationonthesamegoodness.
Steps:
1. Usespoontoremoveavocadofromshellandputintobowl.2. Usepotatomashertomashavocadoinbowl.3. Addremainingingredientsinnospecificorder.4. Makesurewhenaddingthelimeyoucutthelimehalfandthenusetheforktostickit
insidethelimeandturnwhilelimeisoverthebowl–thiswillhelpyougetall thejuiceout.
5. Stirandenjoy!
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PicoDeGalloSalsaRecipeWelovePico,itissofreshtastingandsogoodontopofsomanythings.Greattouseonleftovers,asafishmarinade,insideaquesadillaorasafat-freesaladdressing!
PrepTime:10minutes
Ingredients:
3largetomatoes,chopped1sweetonion,chopped1jalapenopepper,seededandminced1handfulofchoppedfreshcilantroThejuiceof1lemonSeasalt/Realsaltandpeppertotaste
KitchenItemsRequired:
LargeBowlKnife/ForkCuttingBoard
OtherOptionstoConsider:Swapoutthesweetonionforaredonion.Addotherfreshspicesyouenjoy–parsleyormintforexample.
Steps:
1. Chopallvegetablesandaddtobowl.2. Makesurewhenaddingthelemonyoucutitinhalfandthenusetheforktostickit
insidethelemonandturnwhilelemonisoverthebowl–thiswillhelpyougetallthejuiceout.
3. Addremainingingredients.4. Stirandenjoy!
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ArtichokePestoSauceThisisoneofthoserecipesthatmakesagreatdiporagreatsauceontopofpasta.Ifyouaregoingtouseitontopofapastajustdoubletherecipe.Youcanstorethisdip/sauceinanairtightcontainerintherefrigeratorforuptothreedays.Greatforonthegosnacks.
PrepTime:5minutes.
Ingredients:
10-12artichokeheartswithalittleoftheirjuice½lemon,juiced¼cupavocadooiloroliveoil
KitchenItemsRequired:
Blender/MagicBullet/ImmersionStickBlenderThis is agreat job for themagicbullet because it is smaller and requires lesscleaningeffort.IfyouusetheImmersionBlenderjustputalltheingredientsinabowlandthenblendfromthere.
Spoon/Fork¼MeasuringCup
OtherOptionstoConsider:Insteadoftheavocadooiloroliveoiljustusetheartichokeheartoilforthisrecipe.
Steps:
1. Addallingredientstotheblender/magicbullet.2. Blendfor90secondsoruntilsupercreamy.3. Pourintobowlorontopofpastaandenjoy!
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FreshBasilPestoSauceAnothergreatrecipeforeitheradiporasauce.Ifyouwantthedipversionmakeitalittlethickerbyusinglessoil.Ifyouwanttoputitoverpastamakeitalittlethinnerbyusingmoreoil.
PrepTime:5minutes.
Ingredients:
2handfulsoffreshbasilleaves,packed½cupoliveoil1smallhandfulofpinenutsorwalnuts3mediumsizedgarlicglovesminced(oruse2-3spoonful’sofalreadymincedgarlic)Seasalt/Realsaltandpeppertotaste
KitchenItemsRequired:
Blender/MagicBulletThis is agreat job for themagicbullet because it is smaller and requires lesscleaningeffort.
Spoon½MeasuringCup
OtherOptionstoConsider:Mixup the typeofoilyouuse togive thisdipadifferentflavor–avocadooil,hempoil,flaxseedoil,sesameoiljusttonameafew.
Steps:
1. Putallingredientsinablenderandmixuntilyougetasmoothcream.2. Addsaltandpeppertotasteandblendagain.3. Pourintobowlorontopofpastaandenjoy!
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SunflowerPestoRecipeThis is a great recipe if you are allergic to nuts. Sunflower seeds are such a greatalternativeandagreatsourceofgoodfatandprotein.Theyevenmakesunflowerbuttersfor spreading on bread so you can avoid the nut allergy issue. When purchasing thesunflower seeds for this recipemake sure you are buying them raw and shelled. Theyshouldnotberoastedorsalted.
PrepTime:4hoursoakofseeds,5minutestoprepareandblend.
Ingredients:
1cupofrawshelledsunflowerseeds1redpepper1tomato1cloveofgarlic¼cupofoliveoilApinchofsealsalt/Realsaltandpepper
KitchenItemsRequired:
Blender/MagicBullet/ImmersionStickBlenderThis is agreat job for themagicbullet because it is smaller and requires lesscleaningeffort.IfyouusetheImmersionBlenderjustputalltheingredientsinabowlandthenblendfromthere.
KnifeCuttingBoard
OtherItemstoConsider:Thisisagreatrecipeforaddinganyofyourfavoriteherbs–cilantro,parsley,mint,oregano,etc.
Steps:
1. Put seeds in a bowl and pour water to cover seeds – this is a great place to usealkalinewaterifyouhaveawatermachineinyourhome.Soakthesunflowerseedsinwaterforatleast4hours,thendrainandrinsethem.
2. Cleanandsliceredpepperandtomatointochunks.3. Addallingredientstotheblender/magicbulletandblenduntilsmooth.4. Addseasalt/Realsaltandpepperandblendagain.5. Ifyouwant,addwhateverotherherbsyouloveandblendagain.
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SunDriedTomatoDipRecipeThisisanotherrecipethatisgreattouseasadiporasapastasauce.Whenmakingitforthetopofpastafollowtheinstructionstopreparethedipandthenputitinasaucepanandwarm.
PrepTime:10minutesprep
Ingredients:
2(6ounce)cansoftomatopaste1smallhandfulofchoppedfreshbasil¼cupofoliveoil1cloveofgarlic¾cupsun-driedtomatoes,packedinoil,drainedSeasalt/Realsalttotaste
KitchenItemsRequired:
Blender/MagicBulletThis is agreat job for themagicbullet because it is smaller and requires lesscleaningeffort.
KnifeCuttingBoardCanOpenerVariousMeasuringCups
OtherOptionstoConsider:Addpepper,oreganoorparsley to this recipe for an evenstrongerflavor.
Steps:
1. Putallingredientsinablender/magicbulletandmixuntilyougetasmoothcream.2. Addseasalt/Realsalttotasteandblendagain.
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TomatoandOliveSalsaIf you love olives you will love this recipe. Olives are so good for you because theycontainvaluableamountsofmanydifferentantioxidantsandanti-inflammatorynutrients.Thisrecipehasalittlebitofakickbecauseofthechilithatisadded.ThisisgreattouseasadiporputontopofyourfavoriteMexicantypefoods.
PrepTime:10minutes.
Ingredients:
1½cupblackpittedolives,chopped(ifyoubuytheminacanalreadychoppedmakesuretherearenootheringredientsinthecanofolivesasidefromolivesandoil)1smallredonion,finelychopped4tomatoes,finelychopped1chili,seededandfinelychopped2Tbspoliveoil1smallhandfuloffreshbasil,choppedSeasalt/Realsalttotaste
KitchenItemsRequired:
BowlKnife/SpoonCuttingBoard
OtherItemstoConsider:Leaveoutthechiliifyoudonotwantthekick.
Steps:
1. Inabowl,mixallingredients.2. Seasonwithseasalt/Realsaltandletsit.3. Stirandserve.
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SpaghettiSauceSpaghettisaucewasamainstayatmyhousegrowingup.Itincludedalotofmeatproductsandalthoughitisnicetohaveeveryonceinawhileweneededtofindahealthiercleanerversion forournewwayofeating.Weoriginally learnedabout this recipe fromaclosefriendofours.Wemadesomeslightvariationsandvoilawefoundourspaghettisauce.
Prep/CookingTime:5minutespreparation,30minutescooking.
Ingredients:
1–16ozcanoforganictomatosauce1–16ozcanoforganicdicedtomatoes1–8ozcanofdicedolives1–4ozbottleofcapersincludingtheliquidtheycomeinSeasalt/Realsalt,pepper,oregano,parsleytotaste
KitchenItemsRequired:
LargePotCanOpenerSpoon
OtherOptionstoConsider:YoucanaddahealthymeatballtothisbyusingtheLiteLifegroundsoymeat.Useyourhandstocombinethesoymeatinabowlwithanegg,somegarlicpowder,parsley,oregano, sea salt /Real salt andpepper and roll intomeatballs.Cookthesefirstinthepotwithsomeoliveoilandthenstarttherecipebyaddingalltheingredientstothesamepotthathasthemeatballsalreadyinit.
Steps:
1. Addallingredientstothepotandbringtoaboil–stiroccasionally.2. Once it reaches a boil, reduce heat to simmer for 25 – 30 more minutes – again
stirringoccasionally.3. Addtoanyofyourfavoritepastaorricedishes.
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FishMarinadesTherearesomanywaystopreparefishbutourfavoriteisintheovencoupledwithanicemarinade.Mostallfishaslongasitisthawedcanbebakedon350degreesfor20–25minutesinorderforittocookthoroughly.Herearejustafewwaystoprepareanyfishtomixitupabit.Addfishtoglassbakingdishandthenpickyourfavorite…
TraditionalStyle–Ontopofeachfishfillet,sprinkleoliveoil,seasalt/Realsalt,anddriedoregano.Coverwithtinfoilandbake.Thisisthetriedandtruewaytobakeanicesimplefishfillet.MexicanStyle –On top of each fish fillet, sprinkle olive oil, sea salt / Real salt,freshly squeezed lime, and chopped cilantro.Coverwith tin foil andbake.Weusethismarinadeonfishtaconight.Italian Style – On top of each fish fillet, sprinkle olive oil, sea salt / Real salt,minced garlic, a can or twoof diced tomatoes (depending on howmuchmarinadeyou want in the end to put on top of pasta or rice), pepper, oregano and parsley.Coverwithtinfoilandbake.Weusethismarinadewhenwemakepastaorjasminericeandplacethefishwithmarinadeontopofthegrain.ChineseStyle–Ontopofeachfishfillet,sprinkleoliveoil/sesameoilifyouhaveit,seasalt/Realsalt,andBragg’sAminos.Coverwithtinfoilandbake.WeusethismarinadeonthenightswearemakingamoreChinesestylemealwithBokChoyandjasminericeforexample.
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Soups
IntroWe cannot emphasize enough how important soups are to your body. Soups are liquidfood and liquid food means less work for your body to process and benefit from thenutrients.Soupsalsotendtobemadefromvegetableswhicharetheabsolutebestsourceofnutrientsyoucangiveyourbody.Bydrinkingyournutrientsnotonlycanyoubenefitfromthemfasterandeasierbutitalsohelpstocleanoutyoursystem.
Whenweconstantlyeatbreads,pastas,rice,andthelikeoursmallandlargeintestinegetbackedup.Manytimesthesefoodsdonotbreakdownwellenoughinthestomachsotheygetstuckinthesmallintestine.
Thesefoodparticlesbuildupovertimewhichnotonlycancausedigestiveissuesbutcanalsoclogthevilliinyoursmallintestine.Whenthishappens,youarenotabletoabsorbnutrientsfromyourfoodaswell.Thismeansyouareeatingbutnotbenefitingfromyourfood.
Becausesoupisnutrientsintheliquidformithelpstowashawaythefoodthatmightbebuildingupinyoursmallintestine,freeingyourbodyofwasteproductsthatareblockingnatural nutrient absorption.Whenwe come home from traveling and eating off of ourregulardiet,wespendawholeweekeatingnothingbutsouptohelpcleanusoutasfastaspossible.
Ifyouarelookingforasafeandeasywaytodetoxifythebody,considereatingsoupalldayeveryday forone fullweek–yes thatmeanssoup forbreakfast too!Weguaranteeyouwillnoticeadifferenceinhowyoufeelanditwillhelptoresetyourbody.Belowaresomesimpleandvariedsouprecipestofollowsoyoucanmakeyourownsoupathome.
Ifyoudonotwanttotakethetimetomakesoupyoucanbuycannedsoup.HowevermakesureyoubuyorganicsoupslikeAmy’sbrand(Figure10).Nomatterwhatyoupurchase,be sure to read the label to determine if there are any fillers, preservatives, sugars orchemicals in thesoup. I thinkyouwillbeshocked toseehowmanycannedsoupshavesugaroraformofsugar,likehighfructosecornsyrupinthem.Sugardoesnotbelonginsoup!
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Figure10:AnAssortmentofAmy’sOrganicSoups
Onethingyoushouldknowisthatyoucanmakeareallynicesoupathomeinlessthananhour.Andthebenefittomakingabigpotofsoupisyouhavetonsofleftoversfortherestoftheweek.Weloveeatingleftoversoupforbreakfastorforsnackthenextday.
Onaseparatenote,mostofthesesouprecipesaregoingtobemadefrombroththatyoucanpurchase in thestoreasopposedtousingbouilloncubes.Bouilloncubesare loadedwithchemicals,preservativesandsugarsandshouldnotbeusedtomakesoup.ThebrandsofstoreboughtpremadebroththatwelikearePacificandImagine(Figure11).
Figure11:Pacific/ImagineBrandBoxedVegetableBroth
Whateveryoudecideandhoweveryoudecidetodoit–JUSTEATMORESOUP!
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ButternutSquashSoupSuchasimplerecipeandyetsodelicious.
Prep/CookingTime:10minutespreparation,30minutescooking.
Ingredients:
1-32oz.containeroforganicbutternutsquashsoup(Imagine/Pacificbrand)
1-32oz.containerofvegetablebroth(Imagine/Pacificbrand)
3-4zucchinisdicedWater(use9.5alkalinewaterifyouhaveawatermachine)Seasalt/Realsalttotaste
KitchenItemsRequired:
LargePotSoupSpoonKnifeCuttingBoard
OtherOptionstoConsider:Weusuallydonotaddgarnishtooursoupsbecausehonestlywedonothavethetimebutifyoulikedoingthatsortofthingthissoupisreallynicewithsomechoppedcilantroasagarnish.
Steps:
1. Addboth soupbroths to a large souppot, turn stoveburneronhighheat andheatthrough.
2. Whilesoupisheating,cleananddicezucchiniintocubes–addzucchinitosoup.3. Addwatertocoverzucchini–thisisagreatplacetousealkalinewaterifyouhavea
watermachineinyourhome.4. Addseasalt/Realsalttotaste.5. Bringsouptoasimmerandheatthoroughlyfor20-25minutes,stiroccasionally.6. Ladleintobowls,garnishifdesired.
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TomatoSoupwithEggplantIfyouloveeggplant,thisisthesoupforyou.Evenifyoudonotwanttoaddthesouptotheeggplantthatisfinetoo–thisisjustareallytastywaytomakeeggplant.
Prep/CookingTime:15minutepreparation,20minutescooking.
Ingredients:
2-32oz.containersoforganictomatosoup(ImagineorPacificbrand)
2mediumsizedeggplantscutinto1/2inchslices2tbsp.ofoliveoil4clovesofgarlicmincedor4spoonful’sofalreadymincedgarlicSeasalt/Realsalttotaste
KitchenItemsRequired:
MediumPotSoupSpoonCookieSheetKnifeCuttingBoard
OtherOptionstoConsider:Ifyoulikeaddinggarnishtoyoursoups,thissoupisreallynicewithsprigsofbasilasagarnish.
Steps:
1. Preheatovento350degrees.2. Cleanandslicetheeggplantin½inchslices.3. Brush slices of eggplant with olive oil and garlic – add eggplant to baking sheet
(stackingslicesifneeded).4. Bakeinovenon350degreesfor15-20minutesuntileggplantiscookedthrough.5. Whileeggplantisbaking,inamediumsouppotbringthetomatosouptoalightboil
andheatthroughoveramediumhighheat.Lowerheatandkeepwarm.6. Removeeggplantfromovenandcutintocubes.Keepwarm.7. Ladle soup into bowls, spoon in the garlicky eggplant, and garnish with basil if
desired.
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ChilledWatercressSoupwithGreenOnionOneofthemostrefreshingsoupswemake.Itisgreattoeatanytimeoftheyear.
Prep/CookingTime:15minutepreparation,15minutescooking.
Ingredients:
1-32oz.containerofOrganicVegetableBroth(ImagineorPacificbrand)
2mediumonionsthinlysliced1largeleek,whitepartonlythinlysliced2largehandfulsofwatercressleaveswithstemsremoved
KitchenItemsRequired:
LargePotSoupSpoonKnifeCuttingBoardSaladSpinner–forcleaningwatercressBlender
OtherOptionstoConsider:Fresh lemon juice isaniceaddition to this soup.Squeezesomeinrightbeforeserving.
Steps:
1. Cut onion and leek and add to souppot, add just enoughvegetable broth to coverbottomofpot.
2. Simmerveggiesfor5minutesonmediumhighheat.3. Addremainingbrothandbringtoaboil.Reducetolowheatandcoverandsimmer
for10minutes.4. Whilethatiscooking,cutandcleanwatercressusingsaladspinner.5. Oncesoupisdone,removecoverandletcoolfor10minutes.6. Placecleanedandcutwatercressinablender,pourin1cupofthepreparedbrothand
blenduntilsmoothandtransfertoabowl.7. Pureeremainingbrothmixtureintheblenderandstirintowatercressmixture.8. Ladleintobowls,addfreshlemonjuiceifdesired.
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VegetableSoup
This ismygo to soup recipeand thebasis formost soupsyoucanmakeonyourown.Onions,celeryandcarrotsalwayshaveandalwayswillbe themost sacredadditions tosoup.
Prep/CookingTime:15minutepreparation,40minutescooking.
Ingredients:
1onionchopped(canfindthesepre-chopped)5carrotspeeledandchopped(canfindthesepre-chopped)5celerystalkscleanedandchopped(canfindthesepre-chopped)2largehandfulsofgreenbeanscleanedandchopped½greencabbagechopped1-32oz.containeroforganicvegetablebroth
(ImagineorPacificbrand)Water(use9.5alkalinewaterifyouhaveawatermachine)Driedbasil,oreganototasteSealsalt/RealsalttotasteOptionalgrain–brownrice,wildrice,quinoa
KitchenItemsRequired:
LargePotSoupSpoonKnifeCuttingBoard
OtherOptions to Consider:We love this soup recipe because it allows for so muchversatility.Youcankeepthesamebaseofonions,celeryandcarrotsandjustmixuptheextragreensyouadd.Wealwayskeeponions,celeryandcarrotsstockedinthefridgebutsomeweekswemayhavebroccolionhand,or zucchiniorBrussels sprouts.Nomatterwhatgreenitisyoucanuseitinplaceofthegreenbeansandcabbage.
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Anotheroptiontoconsiderwiththisrecipeisaddingbeans.Whenaddingbeanstosoupyou need to use raw beans as opposed to canned beans.Rawbeansmust be soaked inwateratleast4–6hourspriortoaddingtothesoup.Ifweknowwearegoingtomakesouponaspecificnightfordinnerwewillsoakthebeansinthemorningbeforeweleaveso theycanbesoakingalldaybeforecominghome.Oncesoaked,drainandrinse themandaddthemtosoupaftereveryotheringredienthasbeenadded.
Steps:
1. Ifyouplanonaddingagraintothisdish,getthatstartedfirstinyourricecooker.Donotuseagrainifyouareeatingsoupaspartofadetoxificationplan.
2. Choponion,cleanandchopceleryandcarrotsandaddall three items tosouppot,addjustenoughvegetablebrothtocoverbottomofpot.
3. Simmerveggiesfor5minutesonmediumhighheat.4. Whilethosearecooking,cleanandcutthegreenbeansandcabbageandaddthoseto
pot.5. Addtherestofthevegetablebrothandenoughwatertocovervegetablescompletely.6. Adddriedherbs,seasalt/Realsaltandpeppertotaste.7. Ifyouwereaddingbeans,youwouldaddthemnow.8. Simmeronmedium-highheatuntilboiling.9. Returntolow-mediumheatfor20-25minutes-stiroccasionally.10. Ladleintobowlsontopofgrainoronitsown.
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BokChoySoupWe discovered this recipe when all we had in the refrigerator was Bok Choy and wewantedtomakesoup.SowegavethissoupaChineseflairanditturnedoutamazing.
Prep/CookingTime:10minutepreparation,40minutecooking.
Ingredients:
1onionchopped1headofbokchoychoppedandcleaned1-32oz.containeroforganicvegetablebroth
(ImagineorPacificbrand)½ofabagoffrozenEdamameWater(use9.5alkalinewaterifyouhaveawatermachine)Bragg’sLiquidAminostotasteSealsalt/RealsalttotasteOptionalgrain–brownrice,ricenoodles(thickorthin)
KitchenItemsRequired:
LargePotSoupSpoonKnifeCuttingBoardSaladSpinnerforcleaningBokChoy
OtherOptionstoConsider:Oneother thingI like toaddto thisrecipe is tofucut intocubes. Ifyouwould like toadd it cut it andadd it at theveryend rightbefore serving.Tofuisalreadycookeditjustneedstobewarmedbeforeserving.
Steps:
1. Ifyouplanonaddingagraintothisdish,getthatstartedfirstinyourricecookerorpot.Donotuseagrainifyouareeatingsoupaspartofadetoxificationplan.
2. Chop onion and add to pot with enough vegetable broth to cover bottom of pot.Steamoniononmediumhighheatfor5minutes.
3. Whileonioniscooking,chopandcleanBokChoyusingthesaladspinner.4. AddBokChoytopotalongwiththerestofthevegetablebrothandenoughwaterto
coverallthevegetables.5. Simmeronmedium-highheatuntilboiling.6. AddBragg’sLiquidAminostotaste–atleast½cup.7. Addseasalt/Realsaltandpeppertotaste.8. Add frozen Edamame and return to low-medium heat for 20-25 minutes - stir
occasionally.9. Ifaddingdicedtofu,additattheveryendjustafewminutesbeforeserving.10. Ladleintobowlsontopofgrainoronitsown.
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CurriedPumpkinSoupThisissuchagreatrecipetomakeinthefall.Althoughitisabitmorelaborintensiveitisworthit.Thereisaquickerwaytomakethissoupifyoudonotwanttocutupawholepumpkin.Forthatvariation,checkoutthe“OtherOptionstoConsider”section.
Prep/CookingTime:15minutepreparation,40minutescooking.
Ingredients:
1pumpkin,4to5lbs.1onion,finelychopped2-32oz.containersoforganicvegetablebroth
(ImagineorPacificbrand)1sweetpotato,cleanedandchoppedCurrypowder,seasalt/Realsalttotaste
KitchenItemsRequired:
LargePotSoupSpoonKnifeCuttingBoardBlender/FoodProcessor/ImmersionStickBlenderExtraPotforblendedmixture
OtherOptionstoConsider:Insteadofusingthepumpkinforthisrecipeswapitoutforanother type of squash, like butternut squash or acorn squash. Sometimes you can findpre-cutsquashatthegrocerystoresoallyouhavetodoiscomehomeanddumpitinthepot.
Steps:
1. Cutthepumpkininhalfthroughthecenterandscoopouttheseedsandstrings(saveseedsforgarnishifdesired–recipeforpumpkinseedsfollowsthisrecipe).Cutawaythehardpeelandchoptheflesh.Youshouldhaveabout6cupsleftwhendone.
2. Dice onion and add it to a large soup pot and add just enough vegetable broth tocoverbottomofpot.
3. Simmeronionsfor5minutesonmediumhighheat.4. Whileonionsarecooking,cleananddicesweetpotato.5. Addtheremainingvegetablebroth,pumpkin,andpotato.Ifthebrothdoesnotcover
allthevegetablesaddwateruntilitdoes.6. Increasetheheattohighandbringtoaboil.7. Reduce heat to low, cover and simmer until the vegetables are tender, 20 to 25
minutes.8. Working in batches, transfer the vegetables with some of the liquid to a food
processororblenderandpureeuntilsmooth.9. Returnthepureetothesaucepanandstirinthecurrypowderandseasalt/Realsalt
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totaste.Heattoservingtemperature.10. Ladleintobowls,garnishwithbakedpumpkinseedsifdesired.
Topreparebakedpumpkinseeds:
1. Preheatovento350degrees.2. Rinseseedswellincoldwater,beingsureyouhaverinsedawayanyfibrousstrings,
andpatthoroughlydry.3. Transfertoalargebowlandaddalittleoliveoilandseasalt,stirringwelltocoatthe
seeds.4. Spreadseedsonabakingsheetinasinglelayer.5. Bakeuntilcrispandgolden,12to15minuteson350degrees.Tasteandaddmoresea
saltifdesired.
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PotatoLentilThisisasoupIcreatedwhentryingtorecreatemyMom’sItalianWeddingSoupwithoutthemeatballs.Hadtotakeawayafewingredientsandaddsomenewonesbutitisjustasdelicious.
Prep/CookingTime:20minutespreparation,45minutescooking.
Ingredients:
1onionchopped5–6redpotatoesdiced116oz.canofdicedtomatoes1packageofmushroomschopped132oz.containerofvegetablebroth–Pacific/Imagine4cupsofwater2cupsofredlentils–raw1headofEscaroleSeasalt/Realsalt,garlicsalt,pepperServedwithquinoa
KitchenIngredients:
LargePotKnifeCuttingBoardSaladSpinnerRiceCooker
Other Options to Consider: You can use any raw bean that you would like for thisrecipe.Greenlentils,adzukibeansora10beanmixwouldworkgreattoo.
Steps:
1. Soakredlentilsinwaterforatleast4hourspriortocookingsoup.2. Beginbymakingthequinoa–addquinoatoricecookerpot.Idonotusuallyrinse
quinoabecausehalfof itendsupdownthedrain.Adddouble theamountofwaterthatyouhavequinoa(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthequinoaandfillingthewatertothepoint on your finger that is double what the quinoa is. Turn quinoa on “Steamsetting”.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
3. Choponions,cleanandchoppotatoesandaddbothtothesouppot.4. Cover the bottom of the pot with vegetable broth and simmer vegetables for 5
minutes.5. Addrestofvegetablebrothtopotalongwith4cupsofwater.6. Cleanandchopmushroomsandaddtopot.7. Adddicedtomatoestopotandbringtoaboil.8. Drainandrinseredlentilsandaddtopot.
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9. Cutandcleanescaroleusingsaladspinnerandaddtopot.10. Seasonwithseasalt/Realsalt,garlicsaltandpeppertotaste.11. Letsoupsimmerfor30minutes.12. Oncedoneserveoverquinoaandenjoy!
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Salads
IntroSaladsmakeanamazingsnackorsidedishforyourentrees.Thereasontheyaresogoodforyou is theyallowyou toget inyour rawgreen leafyvegetables.Theseare themostimportantvegetablestobeeatingonaregularbasis.Thereisnothingmorenutritiousandredbloodcellbuildingthanagreenleafyvegetable–especiallyinrawform.
Everynightnomatterwhatmealwemakewealwaystrytopairitwithsomesortofsalad.Therearealldifferenttypesofsalads–somethatdonotevenincludelettucebutnone-the-lessimportanttoourbody’sdigestiveprocess.
Therearea few thingsyouneed toknowaboutpreparingandeatingsalads.Firstofalltherearesomelettucesthatarebetterthanothers.Theworstlettuceyoucaneatisiceberglettuce and unfortunately it tends to be the lettuce most commonly consumed. So therealityisyouaremakinganefforttoeatlettuceyetyouareeatingthelettucethathasverylittlenutritionalvalue.
Thebestlettucestoeatareredorgreenleaflettuce,butterlettuce,mixedgreens,arugula,andromaine.Becauseromaineissuchahardleaflettuceitcanbedifficultforpeopletodigest.Manypeopleeatspinachinsteadoflettuceandalthoughthatisfineinmoderationitisalsoreallyimportanttomixupyourfreshleafygreenstomakesurethebodydoesnotgetboredwithonlyonetypeofnutrient.Everygreenhasdifferentvitaminsandmineralssowhenyoueatthesamegreenallthetimethebodymissesout.
Manylettucescanbefoundpre-washedandreadytoeatincontainersthesedays.Thereisreallyverylittleexcuseforanyonewhohasadesiretoeatasaladonaregularbasis.
The next thing we should discuss are salad dressings because this is where peopletypicallygowrongwiththesalad.Theytakeanamazingsaladwithfreshgreensandotheramazingveggiesandthentheylather it inranchorsomeothersuperunhealthydressingthatisloadedwithchemicals,preservativesandsugars.
Ifyouaregoingtogothroughtheeffortofmakingandeatingasaladtakethatefforttothenextlevelandmakethesaladahealthyone.Simpleandrefreshingthingstoaddtoasaladareoliveoil,seasalt/Realsalt,pepper,Bragg’sLiquidAminosorfreshlysqueezedlemonorlime,etc.
Youcanalsoaddanyherbyoulove–aslongasitcomesfromaplantyouaregoodtogo– oregano, parsley, mint, cumin, turmeric, garlic powder, etc. Just by adding acombinationofoneortwooftheaboveitemsyoucanmakeyoursaladtastesorefreshingyouwillrealizeyoudonotneedanythingelse.
Tomix itupevenmore therearealldifferent typesof rawoilsyoucanuse tokeep thetasteofyoursaladsvariedandfresh.Insteadofoliveoilallthetimeconsideravocadooil,
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hempoil, sesameoil, grape seedoil, or flax oil.One tip thoughwhenusing these oils.Oncetheyareopenedkeepthemin therefrigerator. Ifyoustore themonashelfor inacabinettheywillgorancid.
Enjoyallthesaladrecipeswehavehere.Onceyougettotheentreessectionyouwillseethatwehavepairedeveryentréewithour favorite salad recipesoyoucanbeginseeinghowallof itcomes togetherforadeliciousmeal.Nomatterwhichof theserecipesyouchoosetomake,besureyoumakeitniceandbigsothereareplentyofleftoversforsnackthenextday!
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Cucumber,Tomato,AvocadoSaladWelovemakingthissaladwhenweareinahurryordonothaveanylettucearound.Itissimplebutdeliciousandmakesforgreatleftovers.
PrepTime:5–7minutes.
Ingredients:
1Englishcucumberdiced(longskinnyonewrappedinplastic)1-2tomatoesdiced(dependingonhowbigyouwantthesalad)1-2avocadosdiced(dependingonhowbigyouwantthesalad)
Ifyoudonothaveavocadosdon’tsweatit,justmakethesaladwithcucumbersandtomatoesonly.
OliveoiltotasteSeasalt/Realsalttotaste
KitchenItemsRequired:
BowlKnifeCuttingBoard
OtherOptionstoConsider:Anotheringredientweloveaddingtothisrecipeisorganiccannedbeans(welikeusingtheWestbraebrand).Althoughyoucanaddanycannedbeanweloveusinggarbanzobeans(chickpeas).Itaddsthatlittlekickofproteinandmixesuptheflavor.Justusewatertorinsethebeansrightinthecanandaddthemdirectlytothesalad.Youcanalsoconsiderchangingup theoilsanduseavocadooilorhempoil.Youcanalsoconsideraddingsqueezedlemonorlimetothisrecipetochangeitupabit.
Steps:
1. Clean,diceandaddcucumbertothebowl.2. Clean,diceandaddtomatotothebowl.3. Cutavocadoinhalf,removethepitanduseknifetocutavocadointocubeswhileitis
stillintheshell–usespoontospooncubedavocadointobowl.4. Addoliveoilandseasalt/Realsalttotaste–mixwellandenjoy!5. Store inanairtightcontainer in therefrigeratorforupto threedays.Saladwill last
longerinfridgeifitdoesnothaveavocadoinit.
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CabbageSalad
Thisisanotheralternativetothetypicallettucesaladandaslightlyhealthieralternativetocoleslaw.Youcaneithermakethisrecipewithboththegreenandredcabbage,oryoucanchoosetouseonlyonekindaswell.Thetrickwiththisrecipeiscuttingthecabbageasthinaspossible.
PrepTime:5–7minutes.
Ingredients:
½greencabbagechoppedthinly½redcabbagechoppedthinlyOliveoiltotasteRealsalttotaste
KitchenItemsRequired:
BowlKnifeCuttingBoard
OtherOptionstoConsider:Sometimeswewilladddicedtomatoesorredonionstothissaladjusttoaddsomecolorandmixitupabit.
Steps:
1. Peeloffouterlayerofcabbagesandthrowthemawaybeforecutting.2. Sliceredandgreencabbageverythinandaddtothebowl.3. Addoliveoilandseasalt/RealSalttotaste–mixwellandenjoy!4. Storeinanairtightcontainerintherefrigeratorforuptothreedays.
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BroccoliBeanSaladThisissuchagreatsaladifyouloveredonionsandrawbroccoli.Itgoesgreatwithburgermeals and is packed with protein – did you know broccoli is one of the most proteinpackedgreenvegetablesyoucaneat?
PrepTime:10minutes.
Ingredients:
1headof lettucecleanedandcut–youcanmixup the tasteof thissaladbyusingdifferenttypesoflettuceseachtime
GreenleaforredleaflettuceButterlettuceRomainelettuceSpinachOryoucanalsouseboxedpre-cleanedmixedlettuce
1headofrawbroccolichopped1redoniondiced1canoforganicgreatnorthernbeans–preferWestbraebrandOliveoiltotaste–orwhatevercold-pressedoilyoupreferSeasalt/Realsalttotaste
KitchenItemsRequired:
SaladSpinnerwhichalsoactsassaladbowlKnife/CuttingBoardCanOpener
OtherOptionstoConsider:Youcanaddanyrawvegetablesthatyoulovetothissalad,sweetpeppers forexamplegogreatwith it. Ifyou loveadding freshherbsyoucanaddcilantroorparsleytothisaswell.
Steps:
1. Chop and clean lettuce using salad spinner or just add lettuce to bowl from pre-cleanedbox.Usethesaladspinnerbowlasyoursaladbowltosaveondishes.
2. Cleanandchopbroccoliandonionandaddtosalad.3. Drainandrinsecanofbeansandaddtosalad.4. Addoliveoilandseasalt/RealSalttotaste–mixwellandenjoy!5. Storeinanairtightcontainerintherefrigeratorforuptothreedays.
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StandardDinnerSalad
Thisisourgotosaladthatwemakealmosteverynightwhilejustmixingupthetypesofgreensandthevegetablesinside.Itisasimplesaladthateveryonereallyloves.Evenwhenwehaveguestsovertheyalwaysmentionhowmuchtheyloveoursalads.Thisistheonethatwinseveryone’sheart!
PrepTime:10minutes.
Ingredients:
1headof lettucecleanedandcut–youcanmixup the tasteof thissaladbyusingdifferenttypesoflettuceseachtime
GreenleaforredleaflettuceButterlettuceRomainelettuceSpinachOryoucanalsouseboxedpre-cleanedmixedlettuce
1Englishcucumberdiced(longskinnyonewrappedinplastic)2tomatoesdiced1handfulofhempseedsOliveoiltotaste–orwhatevercold-pressedoilyoupreferSeasalt/Realsalttotaste
KitchenItemsRequired:
SaladSpinnerwhichalsoactsassaladbowlKnifeCuttingBoard
OtherOptionstoConsider:Becausewemakethisverybasicdinnersaladsooftenwetendtomixupthevegetablesweusetokeepthesaladexciting.Sometimeswewilladddicedavocado, zucchini,broccoli,bellpeppers, carrots, celery,beets, artichokes,olives,etc.Therearenightswherewewillalsoaddacanoforganiccannedbeans(likegarbanzo,red,pinto,greatnorthern)afterrinsingthem.
Steps:
1. Chop and clean lettuce using salad spinner or just add lettuce to bowl from pre-
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cleanedbox.Usethesaladspinnerbowlasyoursaladbowltosaveondishes.2. Cleananddicecucumbersandtomatoesandaddthemtobowl.3. Addahandfulofhempseeds.4. Addoliveoilandseasalt/RealSalttotaste–mixwellandenjoy!5. Storeinanairtightcontainerintherefrigeratorforuptothreedays.
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MexicanSaladWelovemakingthissaladontaconightorwhenweareeatinganyMexicandish.Ithasamazingflavorandalwaysaddsabitoffreshnesstothetable.
PrepTime:15minutes
Ingredients:
1headof lettucecleanedandcut–youcanmixup the tasteof thissaladbyusingdifferenttypesoflettuceseachtime
GreenleaforredleaflettuceButterlettuceRomainelettuceSpinachOryoucanalsouseboxedpre-cleanedmixedlettuce
1Englishcucumberdiced(longskinnyonewrappedinplastic)2tomatoesdiced1handfuloffreshcilantrochopped1canofrinsedgarbanzobeans/blackbeans1smallcanofdicedolives1canofcorn1freshlysqueezedlimeOliveoiltotasteSeasalt/RealsalttotasteCumintotaste
KitchenItemsRequired:
SaladSpinnerwhichalsoactsassaladbowlKnife/ForkCuttingBoardCanOpener
OtherOptionstoConsider:Thissaladhasitallalready–sometimeswewillevenaddsomeshreddedricecheesetoputthissaladoverthetop!
Steps:
1. Chop and clean lettuce using salad spinner or just add lettuce to bowl from pre-cleanedbox.Usethesaladspinnerbowlasyoursaladbowltosaveondishes.
2. Cleananddicecucumbersandtomatoesandaddthemtobowl.3. Opencanofbeans,drainandrinsebeforeaddingtosalad.4. Opencansofolivesandcorn,drainandaddtosalad.5. Cleanandchopcilantroandaddtosalad.6. Cutlimeinhalfanduseforktodigintothelimetogetall thejuiceoutasyouare
squeezingitoverthebowl.7. Addoliveoil,seasalt/RealSaltandcumintotaste–mixwellandenjoy!
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8. Storeinanairtightcontainerintherefrigeratorforuptothreedays.
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ChineseSaladThisisthesaladwelovetomakeonthosenightswhenweareeatingaChinesethemedmeal.The flavors in this salad are so powerfulmainly because of using the sesameoilinsteadoftheoliveoil.Butifyoudonothavesesameoilaroundyoucanstillmakethesalad,justuseoliveoilinstead.
PrepTime:15minutes.
Ingredients:
1headof lettucecleanedandcut–youcanmixup the tasteof thissaladbyusingdifferenttypesoflettuceseachtime
GreenleaforredleaflettuceButterlettuceRomainelettuceSpinachOryoucanalsouseboxedpre-cleanedmixedlettuce
1Englishcucumberdiced(longskinnyonewrappedinplastic)2tomatoesdiced2carrotspeeled2celerystalksdiced2–3largehandfulsofshellededamame–previouslyfrozenSesameoil/oliveoiltotasteSeasalt/Realsalttotaste
KitchenItemsRequired:
SaladSpinnerwhichalsoactsassaladbowlKnifeCuttingBoardSmallPotforthawingedamamePotatoPeeler
OtherOptionstoConsider:Ifthissaladdoesnothaveenoughflavorforyou,consideraddingtheBragg’sLiquidAminostoit.YounevercangowrongwiththeBragg’s.
Steps:
1. Startby takingyouredamameoutof the freezerandadding it toa small saucepanwithsomewater.Putitonstovemediumhighheatuntilitcomestoanicesimmer.Letsimmerforafewminutesthendrainandletcool.
2. While edamame is cooking, chop and clean lettuceusing salad spinneror just addlettucetobowlfrompre-cleanedbox.Usethesaladspinnerbowlasyoursaladbowltosaveondishes.
3. Cleananddicecucumbers,tomatoesandcelery,addthemtobowl.4. Peelinitialskinoffofcarrotandthencontinuepeelingcarrotsdirectlyintothebowl.5. Whenedamamearecooledaddthemtobowl.
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6. Addsesameoil/oliveoilandseasalt/RealSalttotaste–mixwellandenjoy!7. Storeinanairtightcontainerintherefrigeratorforuptothreedays.
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ItalianSalad
This is the salad I grew up eating. The only variation iswe do not use vinegar in thisrecipelikeIusedto.Vinegarisveryacidicanditholdsfat.Ifyouaretryingtoloseweighttry to avoid vinegar all together. If you are fine with your weight use vinegar inmoderation.Wethinkyouwillfindthatthesaladwillbesogreatwithoutthevinegaryouwillnotevenmissit.
PrepTime:15minutes.
Ingredients:
1headof lettucecleanedandcut–youcanmixup the tasteof thissaladbyusingdifferenttypesoflettuceseachtime
GreenleaforredleaflettuceButterlettuceRomainelettuceSpinachOryoucanalsouseboxedpre-cleanedmixedlettuce
1Englishcucumberdiced(longskinnyonewrappedinplastic)2tomatoesdiced/1containerofgrapetomatoessliced6–8artichokeheartschoppedOliveoiltotasteSeasalt/RealsaltandpeppertotasteDriedoreganoandparsleytotaste
KitchenItemsRequired:
SaladSpinnerwhichalsoactsassaladbowlKnifeCuttingBoard
OtherOptionstoConsider:Ifyouarelookingforsomeextraproteinyoucanaddacanofbeanstothissalad.Whenwedothatweusuallyusegreatnorthernbeans.IfyouwanttoaddevenmoreItaliantothissaladconsiderslicingsomeolives(blackorgreen),addingredonionsandevensomepepperoncini.
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Steps:
1. Chop and clean lettuce using salad spinner or just add lettuce to bowl from pre-cleanedbox.Usethesaladspinnerbowlasyoursaladbowltosaveondishes.
2. Cleananddicecucumbersandtomatoesandaddthemtobowl.3. Chopandaddartichokeheartstobowl.4. Addoliveoil, seasalt /RealSalt,pepper,oregano,andparsley to taste–mixwell
andenjoy!5. Storeinanairtightcontainerintherefrigeratorforuptothreedays.
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QuinoaSalad
Thisisaslightvariationonthecucumber,tomatosalad.Withtheadditionofthequinoaandthebeansthisisasaladpackedwithprotein.Ittastesgoodwarmorcoldandmakesagreatsnack.
PrepTime:10minutes.
Ingredients:
1-2cupsofcookedquinoa1Englishcucumberdiced(longskinnyonewrappedinplastic)1containerofgrapetomatoessliced/1tomatodiced116ozcanofgarbanzo/blackbeans1handfulofchoppedbasilOliveoil,Seasalt/Realsalttotaste
KitchenItemsRequired:
BowlKnifeCuttingBoardCanOpenerRiceCooker
OtherOptionstoConsider:Youcanuseanybeanyouwouldlikeforthisdish.Youcanalsoaddother rawvegetable to this salad likesweetpeppers,greenonion, redonionorolives.
Steps:
1. Beginbymakingthequinoa–addquinoatoricecookerpot.Idonotusuallyrinsequinoabecausehalfof itendsupdownthedrain.Adddouble theamountofwaterthatyouhavequinoa(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthequinoaandfillingthewatertothepoint on your finger that is double what the quinoa is. Turn quinoa on “Steamsetting”.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
2. Whilequinoaiscooking,cleananddicecucumberandtomatoesandaddtobowl.
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3. Drainandrinsecanofbeansandaddtobowl.4. Chophandfulofbasilandaddtobowl.5. Addquinoatothebowlwhenitisdone.6. Seasonwitholiveandseasalt/Realsalttotaste,mixandenjoy!
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Entrees
IntroEntrees are considered lunch or dinner items.Aside frombreakfast these are themajormealsyouwilleat throughouttheday.Theideaishoweverthatyoushouldbesnackingthroughoutthedaysoyouarenottotallystarvingforlunchanddinner.Ifyoueatahealthybreakfast in themorningyou shouldbe ready for a snackby10:00 /10:30amand thenluncharoundnoon.
Sincewearebusypeople,wedonothavetimetomakelunchforourselveseveryday,butwe still want and need a healthy lunch. The reality is most people wait until the lastminute to decidewhat they are going to do for lunch.When that happens they end upeatingforconvenience.Theconvenientfoodavailabletendstobefastfoodorprocessedfoods(otherwiseknownasdeadfood)insteadoflivingfood.
It is guaranteed that you are going to be hungry at lunchtime. Knowing this, it makessense toplanaheadabit,allowingyoutoeatwithpurpose. Inorder tohelpuseatwithpurposeeverydayandavoideatingfastfoodorotheronthegooptions,weeatourdinnerleftoversforlunchthenextday.Wealwaysmakealittleextrafordinnerknowingwewilleatthesamethingforlunchtheverynextday.
Afterlunchweareusuallysnackingaround3:00/3:30pmandthenhavingdinneraround6:00 / 6:30pm. This is the one bigmeal per day that we take time tomake. This is acommitmentthatwehavemadetoourselvesandourchildren.Atleast30minutesinthekitcheneachnightpreparingahealthymeal.
Forthoseofyouthataresaying,Idonothave30minutesintheeveningstomakedinner,wewouldliketochallengeyouonthat.Wehavefourchildren,alldifferentages,involvedindifferentactivitieseverynightoftheweek.Wearebothbusyworkingparentsthatalsomaketimetoexercisethroughouttheweek.Peoplehaveactuallytoldusthatwearethebusiestpeople theyknowandwestillmake the timeand findaway tomakeahealthydinnereverynightoftheweek.
We are not saying this is going to be easy. We are not saying this is going to beconventional.Youmayhavetotakealonghardlookathowyouarespendingyourtimeduringthedaytoseewhereyoucanmovesomethingsaroundtomakethetime.Youmayhave to prepare the evenings meal in the morning or the night before if your earlyeveningsaretoohecticandinflexible.
Weguarantee if youmade cookingonemeal everynight a priority, youwouldmake itworksomehow. It isallaboutplanningandcommitment. Ifyouwant tobehealthyandhaveahealthyfamily,youmustmakethecommitment–thereisnootherway.
Belowareseveralkeyrecipesthatwetendtomakeoverandoveragain.Mainlybecause
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everyone likes them. Again we hear all the time about having options and wanting avarietybutwhenyouactuallylookatwhatpeopleareeatingonadailybasis,theytendtoeat thesame8–10 thingsfordinnerweekafterweek,monthaftermonth.For thoseofyouthatdonotcookandeatoutalmosteverynight,youaregoingtothesame5–6placesweekafterweek,monthaftermonth.
Wetend toeatwhatwe love– it isallabout findingnewthings to love.Manyof theserecipesinthisbookareherebecauseweasafamilylovethem.Youwillfindwetendtocook pretty bland becausewe have kids but that does notmean you cannot take thesesamerecipesandspicethemupabitwithwhateverherbsandspicesyoulove.Aslongasthespiceorherbcomesfromaplantyouaregoodtogo.Ifitisaprocessedspicereadthelabelcarefullyandmakesureitisnotloadedwithsugars,chemicalsandpreservatives.
Youwillnotice that theserecipesdonotcontainanymeat,butonlyfish,beansandsoyproducts. We were not planning to completely eliminate meat from our diet it justhappenedover thecourseof twoyearsandwatching lotsofdocumentariesonourmeatindustry.Wearenotgoingtotellyoutostopeatingmeat,onlytoeducateyourselfonwhatishappeningtoourmeatinthiscountry.
Once you learnmore, youmay bemore encouraged to eat less meat andmore of therecipesinthiscookbook.Untilthen,youcanmaketheserecipeswithmeatifyouwouldlikeoronlymaketheserecipesacoupletimesperweekfornow.Iwillsaythatsincewehave stopped eating meat everyone in our family has been extremely healthy and ourchildrenareverystrong.Therearetonsofproteinsingreenvegetables,beansandfishandalthoughthemeatassociationwilltellyouthatyouneedmeatonadailybasisitjustisnottrue.
Youwillalsonoticethatwemixourfoodalot,forexamplemixingourbroccoliinwithourriceandseasoningit.ThemainreasonIdothisistohidethehealthyvegetableamongthegrain(likericeorpasta).Thekids think theyareeatingpastabuthiddenamong thepastaareBrusselssproutsorasparagus,ifyoucatchmydrift.Ifyoudonotliketoeatyourfood like thisbyallmeanskeep it separate.This is justourwayofgettingeveryone toenjoytheirsuperhealthymeal.
Wehopeyouenjoytheserecipes.Onceyougetinthekitchenandtrytheseoutyouwillbegin to create your own variations ofwhat is here and even come upwith your ownrecipes.Tohelpyouwiththisattheendoftheentréesectionwehaveaddedwhatiscalledan Entrée Modification List. This is a list we created to help people “put together” ahealthy meal. You can use this list to come up with your creations and keep thingsinteresting.
IfyoumakeadishthatyoufeelisoverthetopwewouldloveforyoutoshareitwithusandourDigestiveRevolutioncommunity.Todothisgotowww.digestiverevolution.comandbecomeamemberofthisamazinggroupoflikemindedindividualsandsubmityourrecipe tous forpostingon thewebsite.Welookforward tohelpingyougetback in thekitchenagainandenjoywhatisfordinner.
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PastaGBT(Greens,Beans,Tomatoes)
ThisisoneofmymostfavoritemealstomakemainlybecauseI’mItalianandIlovepastabutalsobecauseitissoeasyandsodeliciousineithersummerorwinterasyoucaneatithotorcold.Itisagreatsourceofproteinandissofreshtasting.
Prep/CookingTime:10-15minutestoprepdependingonyourvegetableofchoiceandapproximately15minutesforcooking.
Ingredients:
1–2boxesofquinoapastaofyourchoice–dependingonhowmanyyouareserving1canoforganiccannedbeansofyourchoice–preferWestbraeGreenvegetableofyourchoice
Great veggies for this dish include:GreenBeans,Brussel Sprouts,RedSwissChard,GreenSwissChard,Broccoli,Zucchini,GreenPeppers,CollardGreensEachtimeyoumakethisdish,considerusingadifferentgreen
2containerofgrapetomatoesslicedOliveoiltotasteSeasalt/RealsalttotasteAdditional seasonings of your choice – examples could include oregano, parsley,pepper,garlicpowder,etc.
KitchenItemsRequired:
PastaPotSteamingPotCuttingBoardKnifeSaladSpinner(ifyouaremakingleafygreens)
OtherOptionstoConsider:Shrimpinsteadofbeans–purchase thepre-cookedfrozenshrimpandinsteadofaddingthebeanstothetopofthegreenaddthefrozenshrimpabout10minutesintocookingthegreens.
SaladOptiontoConsider:WiththismealIlovemakingthecucumber,tomato,avocadosaladfoundonpage75.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Putwaterforpastaonstove(highheat)tobeginboiling(use9.5alkalinewaterifyou
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haveawatermachine).3. Begincutting/cleaningyourgreenvegetable.4. Oncewaterstartstoboil,cookpastaperdirectionsonboxstirringoccasionally.Usea
timertotrackpastacookingtimesoyoucanfocusonotherthingswhileitiscooking.5. Add green veggie to steaming pot with one inch of water at the bottom (use 9.5
alkalinewaterifyouhaveawatermachine).6. Drainandrinsecannedbeansandaddtothetopofgreenveggieinsteamingpot.7. Turn steaming pot onmedium high heat and cook for 12 -15minutes – once you
smellthegreenturnitoff.8. Whileeverythingiscookingsliceyourgrapetomatoesandmakeyoursalad.9. Donotforgettostiryourpastaoccasionally.10. Oncepastaisdone,drainusingacolanderandputbackintopot.11. Onceveggiesandbeansaredoneaddtopotwithpasta.12. Addslicedgrapetomatoestopotwithpasta,greensandbeans.13. Addoliveoilasdesired,donotbeafraidtoaddatleast1cupifnotmore.14. Addseasalt/Realsaltandseasoningslikeoregano,parsley,andpeppertotaste.15. Mixandserve.16. Cleanup consists of your pasta pot, steaming pot, colander (rinse), salad spinner
(rinse),knife(rinse),andcuttingboard.
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RiceG&B(GreensandBeans)ThisisaslightvariationfromthepreviousPastaGBTrecipe.Thisissuchaneasymealthatispackedwithgoodness.
Prep/CookingTime:10-15minutestoprepdependingonyourvegetableofchoiceandapproximately30minutesforcooking.
Ingredients:
2–4cupsofwholegrainriceofyourchoice-Jasminerice(nicealternativetowhiterice)/Brownrice/WildRice-dependsonhowmanyyouareserving1canoforganiccannedbeansofyourchoice–preferWestbraeGreenvegetableofyourchoice
Great veggies for this dish include:GreenBeans,Brussel Sprouts,RedSwissChard,GreenSwissChard,Broccoli,Zucchini,GreenPeppers,CollardGreens,BokChoyEachtimeyoumakethisdish,considerusingadifferentgreen
OliveoiltotasteSeasalt/RealsalttotasteSeasoningsofyourchoice–examplescouldincludeoregano,parsley,pepper,etc.
KitchenItemsRequired:
RiceCookerSteamingInsert(ifmakingasmallamountofgreens)
SteamingPot(ifmakingalargeamountofgreens)CuttingBoardKnifeSaladSpinner(ifyouaremakingleafygreens)
OtherOptions toConsider: Shrimp or soy chicken or beef patties instead of beans –purchasethepre-cookedfrozenshrimpandinsteadofaddingthebeanstothetopofthegreenaddthefrozenshrimpabout10minutesintocookingthegreens.Oradd2–4soypattiestothetopofthegreenabout10minutesintocookingthegreens.Alsoinsteadofriceyoucanusequinoaforthisdish.Youprepareitexactlythesameasyoudothericeusingyourricecooker.
SaladOptiontoConsider:WiththismealIlovemakingthestandarddinnersaladfoundonpage78.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.
Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdouble
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whatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
3. Begincutting/cleaningyourgreenvegetable.4. Addgreenveggietoeithersteamingpotwithoneinchofwateratthebottom(use9.5
alkalinewaterifyouhaveawatermachine)orthesteaminginsertforthericecookerandaddtoricecookersoitcooksalongwiththericeitself.
5. Drainandrinsecannedbeansandaddtothetopofgreenveggieinsteamingpot/ricecooker.
6. Ifusinga steamingpot, turn theburneronmediumhighheat andcook for12 -15minutes–onceyousmellthegreenturnitoff.
7. Whileeverythingiscookingmakeyoursalad.8. Oncericeisdoneaddsteamedveggiesandbeanstothericecookerpot.9. Addoliveoilasdesired,donotbeafraidtoaddatleast1cupifnotmore.10. Addseasalt/Realsaltandseasoningslikeoregano,parsley,andpeppertotaste.11. Mixandserve.12. Cleanup consists of your rice cooker, steamingpot / steaming insert, salad spinner
(rinse),knife(rinse),andcuttingboard.
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TraditionalChineseNight
YearsagoaChinesefamilyadoptedmeandIhadtheprivilegeofhavingdinnerwiththemin theirhomeeveryweek.The thing I lovedmost about the traditionalChinesemeal isthatalongwithyougettingyourownsmallbowlofrice,multipleplateswereputonthetableforeveryonetograbfromandeatatwill.Notonlyisitafunwaytoeat(especiallyforthekids) itactuallytakesyoulongertoeatsmallerportionsfromasmallbowlsointurnyouendupeatinglessthanyouwouldhaveeatenifthefoodwereputonaplate.ThisnextmealisinremembranceoftheChinesefamilyIspent3yearswithanditisamealwehaveinourhousealmostonceperweek.
Prep /CookingTime:Preparing and cooking thismeal is doneover a30minute timeperiod.
Ingredients:
2–4cupsofJasminerice(nicealternativetowhiterice)-dependsonhowmanyyouareserving1headofbokchoyor5–6babybokchoy1-2containersofextrafirmtofu(makesureitsaysnon-GMOsoyonthepackage)–dependingonhowmanyyouareserving½ to 1 container of vegetable broth - depending on howmany you are serving –preferPacific/Imaginebrand4–6soychickenpatties–dependingonhowmanyyouareserving–preferBocabrandSeasonings:Oliveoil,Bragg’sLiquidAminos,seasalt/Realsalttotaste
KitchenItemsRequired:
RiceCookerSteamingPotSmall–MediumSizedPotCookieSheetCuttingBoardKnifeSaladSpinner
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OtherOptionstoConsider:Sometimesweevenmakea fish likehalibutormahiwiththismealinplaceofthesoychickenpattiesorinadditiontothemifweareservingalargenumber of people.We put the fish in a baking panwith a little olive oil, sea salt andBragg’sLiquidAminosand thenbake it for20minuteson350degrees.Once it comesout,Iputit initsownbowlandbreakitupintosmallpiecesthatcaneasilybegrabbedwithchopsticks.
SaladOptiontoConsider:WiththismealIlovemakingtheChinesesaladfoundonpage80.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.
Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
3. Nextstepistobegincookingthetofuinyourbroth.Openthetofupackageanddrain.Slicethetofuinto¼inchthickslicesandlayinbottomofsmalltomediumsizedpot.Addvegetablebrothtocovertofu.Putonstoveonmediumhighheatuntilboiling.
4. Preheattheovento350degreesinpreparationforyoursoychickenpatties.5. Now begin cutting and cleaning the bok choy using your salad spinner (consider
usingslightlyacidwatertocleanbokchoyifyouhaveawatermachine).Considerjustrinsingsaladspinnerandknifetocleanthem.
6. Addbokchoytosteamingpotwithoneinchofwateratthebottom(use9.5alkalinewaterifyouhaveawatermachine)–putsteamingpotonstoveandsettomediumhighheatforapproximately15minutesoruntilyousmellthebokchoy.
7. Oncetofuandvegetablebrothbegintoboilturndowntoasimmer–seasonwithseasaltandaddagoodamountofBragg’sAminostothebrothforextraflavoring–stireasily so not to break apart tofu and let simmer until rice is done – stirringoccasionally.
8. Putsoychickenpattiesonthecookiesheetandbakefor8minutesoneachside.9. Oncebokchoyisdone,addtobowlandseasonwithseasaltandBragg’sAminosto
taste.10. Oncesoychickenisdone,cutintostripsandputintobowl.11. Bringallpotsandbowlstokitchentable–giveeveryonetheirownbowlofriceand
letthemdigin.Welovetousechopsticksforthismeal!12. Cleanupconsistsofyour steamingpot, tofupot, ricecookerpot, andcookie sheet.
Allotherbowlsusedshouldbedishwashersafetosaveondishes.
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CajunCreativity
This isamealIcreatedaccidentallybytryingoutnewherbs. It is really importantwitheatingcleanertotrynewherbsthatyou’veneverconsideredbeforetokeeptheflavorsyouaretakinginfreshandexciting.IalsolikemakingthismealonanightwhenIcomehomebrieflybutthenleaveforawhilebeforedinner.OnthesenightsIalwayschoosetomakebrownricesoitcancookwhileIamgone.
Prep /CookingTime: It takes about 10minutes to prepare thismeal – cooking timedependsonwhat typeof riceyouchoose tomake, Jasmine rice takesapproximately30minuteswherebrownricetakesalmost90minutes.Onaseparatenote,youcanmakeanyriceaheadoftimeandletitsitinthericecookeruntilyouarereadytoeatit.
Ingredients:
2–4cupsofJasminerice(nicealternativetowhiterice)-dependsonhowmanyyouareserving½ofabagoffrozenpre-cookedtailoffshrimpGreenvegetableofyourchoice
Great veggies for this dish include:GreenBeans,Brussel Sprouts,RedSwissChard,GreenSwissChard,Broccoli,Zucchini,GreenPeppers,CollardGreensEachtimeyoumakethisdish,considerusingadifferentgreen
Oliveoil,seasalt/RealsaltandCajunCreoleseasoning
KitchenItemsRequired:
RiceCookerSteamingPotCuttingBoardKnifeSaladSpinner(ifyouaremakingleafygreens)
OtherOptions to Consider: If you do not like shrimp consider using other forms ofhealthy protein like tofu, other fish, or free range, antibiotic / hormone free chicken orbeef. Ifyou like togarnishyoufood,chopsomefreshparsleyandadd to thedish rightbeforeserving.
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SaladOptiontoConsider:ThismealgoesgreatwiththeCabbageSaladfoundonpage76.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.
Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhat therice is.Turnriceon“Steamsetting”forcookingJasminericeanduse the“brownrice”settingifyouarecookingBrownrice.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
3. Begincutting/cleaningyourgreenvegetable–ifyouusethesaladspinner,considerjustrinsingitalongwithyourknifetocleanit.
4. Addgreenveggie tosteamingpotwithoneinchofwater(use9.5alkalinewater ifyouhaveawatermachine).
5. Turnsteamingpotonmediumhighheat.6. Aftercookinggreenfor10minutesaddfrozenshrimptotopofgreenandletsteam
foranother10minutesstirringthegreenandshrimpoccasionally.7. Onceshrimpisthawedturnoffsteamingpot.8. Oncericeisdone,addgreenandshrimptoricecookerpot.Addoliveoil,seasalt/
RealsaltandCajunseasoningtotaste–stirthoroughlyandserve.9. Cleanupconsistsofyoursteamingpotandricecookerpot.
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TacoNightTaco night is one of our family’s favorite nights of the week. Sometimes the kids getcreativeandputtheingredientsofthismealontopofchipsinsteadofintheirtacoshellssoinessencetheyaremakingnachosbutwhocareshowtheyeatitaslongastheyeatit.
Prep /CookingTime: Itonly takesabout15minutes toprep thismeal–cooking timedependsonwhat typeof riceyouchoose tomake, Jasmine rice takesapproximately30minuteswhereBrownricetakesapproximately90minutes.
Ingredients:
2–4cupsofJasminerice(nicealternativetowhiterice),brownrice,orwildrice-dependsonhowmanyyouareserving1–2cansoforganicblackbeans–dependsonhowmanyyouareserving–preferWestbrae2–5piecesofmahi–dependsonhowmanyyouareservingBluecornchips–preferGardenofEatin’Whitecorntortillas–preferLaTortillaFactoryRice/Soyshreddedcheese–preferGoVeggie!Salsa–preferDrew’s¼ofagreencabbageslicedthinlySeasonings:Oliveoil,seasalt/Realsalt,limejuice(from1-2limes),freshcilantro
KitchenItemsRequired:
RiceCookerMediumPotGlassBakingDish
OtherOptionstoConsider:Insteadoffishyoucanusesoytacobeef.WeusuallytrytousefishasoftenaspossiblebecausewetrytolimittheamountofsoyweeathoweverweusuallychangeupthismealbyusingthesoytacomeatmadebyLiteLife.Weputitinafrypanandaddsomevegetablebrothandjuststeamitlightlybeforeserving.Itisalreadycookedsoitjustneedstobewarmed.
SaladOptiontoConsider:DefinitelyneedtomakeGuacamoleforthismealwhichcanbefoundonpage51.Wealso lovemakingMexican salad for thismeal–youcan findhowtomakethissaladonpage79.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. If mahi is still frozen, soak filets in a sink filled with cool water. It will take
approximately15minutestothaw.3. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.
Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputting
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yourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhat therice is.Turnriceon“Steamsetting”forcookingJasminericeanduse the“Brownrice” setting ifyouarecookingBrownrice. Itwill cookon itsownand itwillstoponitsownwhenitisdone.
4. Pre-heatovento350degreesformahi.5. Drainandrinsecannedbeansandaddtomediumpot–coverbeanswithwater(use
9.5alkalinewaterifyouhaveawatermachine)andthenturnstoveonmedium/highheattoboil.
6. Putthawedmahifilletsinbakingdish,addalittleoliveoiltoeachone.Seasonwithsea salt /Real salt and fresh lime juice squeezed from the limes and add choppedcilantroontopofeachone.
7. Coverbakingdishwithtinfoilandputmahiinoven350degreesfor20minutes.8. Stirblackbeansandaddseasaltandchoppedcilantrototaste.Onceblackbeansare
boiling,simmeranother5minutesandthenremovefromheat.9. Chopcabbageintoverythinslicesandaddtoaseparatebowl.10. Oncemahiisdone,putinabowlandbreakupintosmallpieces.11. Put rice, mahi and beans on table along with cabbage, shredded cheese, salsa,
guacamole,tortillasandbluecornchipsandletthefunbegin.12. Cleanupconsistsofyourricecookerpot,small/mediumpot,andbakingdish.
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SalmonSalad
Ourfamilylovesthisdishinthesummer–itiscool,refreshingandpackedwithprotein.Thismealalsomakesforgreatleftovers,awesomeforacoolsnackormealthenextday.InthesummertimeItrytomakethismealonceperweek.
Prep/CookingTime:15minuteprep,20minutescooking
Ingredients:
1headoflettuce–redleaf,greenleaformixedgreens2–3salmonfilletsdependsonhowmanyyouareserving1–2cupsofquinoa-dependsonhowmanyyouareserving1Englishcucumberchopped(longskinnyonewrappedinplastic)2tomatoeschoppedOliveoil,seasalt,juicefrom2–3limes,anyotherherbsyoulove
KitchenItemsRequired:
SaladSpinnerCuttingBoardKnifeRiceCookerGlassBakingDish
OtherOptionstoConsider:SometimesIchangeoutthesalmonanduseanothertypeoffish. Whatever fish you choose you can prepare it the exact same way you see here.Anotheroptionforthisdishistoreplacefishwithabeanoption.Iusecannedbeanswhicharealreadycooked–allyouhavetodoisdrainandrinseandyoucanaddthemdirectlytothesaladand it’s ready togo.BeansI love touse includegarbanzo,andgreatnorthern.Alsoyoucanaddanyadditionalrawvegetablestothissaladthatyoulove!
SaladOptiontoConsider:Thismealisasalad.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. IfSalmon isstill frozen,soakfilets inasinkfilledwithcoolwater– thiswill take
about10–15minutes.3. Beginbymakingthequinoa–addquinoatoricecookerpot.Idonotusuallyrinse
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quinoabecausehalfof itendsupdownthedrain.Adddouble theamountofwaterthatyouhavequinoa(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthequinoaandfillingthewatertothepoint on your finger that is double what the quinoa is. Turn quinoa on “Steamsetting”.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
4. Pre-heatovento350degreesforsalmon.5. Beginpreparingsaladeithercutandcleanheadoflettuceorputpre-cut/pre-washed
lettuceintobowl.6. Cleanandcutcucumbersandtomatoesandaddtosalad.7. Put thawedSalmon fillets inbakingdish, adda littleoliveoil toeachone.Season
withseasaltandfreshlimejuicesqueezedfromthelimesandaddchoppedcilantroontopofeachone.
8. Coverbakingdishwithtinfoilandputsalmoninoven350degreesfor20minutes.9. Whenquinoaandsalmonarefinishedaddthemtosalad.Ifsalmonhasskin,besure
to remove it before adding to salad and once it is in salad break it up into smallpieces.
10. Seasonwitholiveoil,seasalt/Realsaltandjuicefromfreshlysqueezedlimes–mixwellandenjoy!
11. Cleanupconsistsofricecookerpot,bakingdishandsaladbowl.
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NoodlesandBokChoy
YetanotherrecipethatwejustthrewtogetheronenightbecausewedidnothavealotoftimetocookanditturnedoutAMAZING!Howdoesthatcontinuetohappen?Ohwait,weknow…itisgoodfoodithastotastegood.
Prep/CookingTime:5minuteprep,20minutescooking
Ingredients:
1headofbokchoy3smallbagsofudonnoodles1packageoffirmtofuOliveoilBragg’sliquidaminosVegetablebrothSeasalt/Realsalttotaste
KitchenItemsRequired:
SaladSpinnerSteamingPotKnifeCuttingBoard
OtherOptionstoConsider:HonestlycannotthinkofanythingIwoulddodifferenthere.Obviouslyifyoudonotliketofuyoucanswapitoutbutwiththisrecipethetofutastesdelicioussoifyouhavenevertriedtofuthismightbetherecipetotryitouton.
SaladOptiontoConsider:TheChineseSaladonpage80ortheCabbageSaladonpage76wouldbegreatwiththismeal.
Steps:
1. Chopandcleanyourbok-choyusingthesaladspinner.2. Addtosteamingpotwith1–2inchesofwateratthebottom(use9.5alkalinewater
ifyouhaveawatermachine).3. Turnonmediumhighheat.4. Drainanddice the tofuandadd to the topof thebokchoysteaming–steamthem
bothtogether.
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5. While the food is steaming rinse out the salad spinner, clean the knife and cuttingboard.
6. After 12 – 15minutes the bok choy / tofu should be done – remove the steaminginsertwiththebokchoyandtofuinitandsetitaside.
7. Dumpthewaterandrinsethepot.8. Putpotbackonthestoveandaddthenoodlesandenoughvegetablebrothtocover
thebottomofthepot.9. Letthenoodlessteaminthevegetablebrothforafewminutes.10. AddtheBokChoyandtofutothepotwiththenoodles.11. Seasonwitholiveoil,Bragg’sLiquidAminosand sea salt /Real salt to taste,mix
wellandenjoy!12. Onlythinglefttocleanisthesteamingpot–hurray!
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SausageandSquashThis issuchagreatmeal topreparewhenyoudonothavea lotof timetospendin thekitchen.Youdohavetobepreparedforthismealhoweverasitrequiresyoubuyingsomekeyingredientsaheadoftime.Thisdishalsomakesgreatleftovers.
Prep/CookingTime:15minutestoprep,40minutestocook
Ingredients:
1packageofsoysausage–anyflavor1packageofpre-cutsquash1onion3stalksofcelery1–2cupsofwildrice(dependingonhowmanyyouareserving)Seasonings:Oliveoil,seasalt/Realsalt,pepper,parsley,oregano,garlicpowder
KitchenItemsRequired:
9×13GlassBakingDishRiceCookerCuttingBoardKnife
OtherOptionstoConsider: Insteadofsoysausageyoucanuseshrimpforthisdishaswell.Usedthepre-cookedfrozenshrimp,youcanaddthistotheglassbakingdishwithvegetablesinsteadofthesoysausage.
SaladOptiontoConsider:WiththisdishIlovetoservethestandarddinnersaladwithoreganoandparsleyinitfrompage78.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Pre-heatovento400degrees.3. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.
Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
4. Dice the onion and celery and add to the glass baking dish with already cut upsquash.
5. Chopsausageinto½inchpiecesandaddtoglassbakingdish.6. Add seasonings – drizzle olive oil over entire dish, sea salt / Real salt, pepper,
parsley,oreganoandgarlicpowdertotaste.7. Coverwithtinfoilandputinovenfor40minutesstirringhalfwaythrough.8. Usethistimetoprepareyoursalad.
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9. Whenriceandsausagemixturearedone,addmixtureoverriceandserve.10. Cleanupconsistsofglassbakingdish,ricecooker,cuttingboardandknife.
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DrunkenFishThisisoneofthefewdishesImakewhereIfrywitholiveoil.UsuallyinsteadoffryingIusevegetablebroth todoa light steamon theveggies in thepan.But for thisdishyoureallyneedtherichnessofthefriedoliveoil.Thedrunkenpartcomesinwiththewine.Itreallydoesnotmatterwhatwhitewineyouuse,justusewhateveryouhadleftoverfromarecentwine party.Also, if you like this recipe but do notwant to use thewine, by allmeansjustleaveitout.
Prep/CookingTime:15minutestoprepare,15–20minutestocook.
Ingredients:
2–3piecesofhalibut–dependsonhowmanyyouareserving6–8smallpurplepotatoes1headofkale1bunchofasparagus2cups(orhowevermuchyouwant)ofwhitewine(whateveryouhaveleftafteryourpartyweekend.Seasonings:Oliveoil,seasalt/Realsalt,pepper,driedoreganoandanyotherherbsyoulove
KitchenItemsRequired:
FryPanGlassBakingDishSaladSpinner
OtherOptionstoConsider:YoucanuseanyfishforthisdishbutIpreferawhitefishlikehalibutorono.Youcanalsosubstitute thegreensforanyothergreenyouprefer. Ifyoudonot likekaleusebokchoyor swisschard instead.The important thing is togetyourleafygreeninwiththisdish.
SaladOptiontoConsider:ThisdishisreallynicewiththeCabbageSaladfoundonpage76.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Ifhalibut is still frozen, soak filets ina sink filledwithcoolwater– thiswill take
about10–15minutes.3. Begincleaningandcuttingthepotatoesintocubes.4. Pre-heatovento350degreesforhalibut.5. Beginchoppingandcleaningyourvegetablesusingthesaladspinnerforthekale.6. Put thawedhalibutfillets inbakingdish,addhalfofyourwhitewinetothebaking
dish, and add a little olive oil to each filet. Season filletswith sea salt /Real salt,pepperandoregano.
7. Coverbakingdishwithtinfoilandputhalibutinoven350degreesfor20minutes.
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8. Addpotatoestoyourfrypanandlightlydrizzleoliveoiloverthemandaddtherestof the white wine – turn burner on medium high heat, cover fry pan and stirfrequently.
9. Beginmakingyoursaladandthenworkonthesaladinbetweenaddingtheveggiestothefrypan.
10. Fiveminutesintocookingpotatoesaddasparagustothepan–addalittlemoreoliveoilifneeded,addseasalt/Realsalt,pepperandoreganotothevegetablescoverandstirfrequently.
11. Afewminutes lateraddkale to thepan,coverandstir frequently.Oncethekale issoftandwiltedtastethepotatoestomakesuretheyaresoft.
12. Oncehalibutisdoneserveitontheplateontopofyourpotatomixtureandenjoy!13. Cleanupconsistsofyourfrypan,bakingdishandsaladspinner.
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UnstuffedPeppersThis is another recipe that came out ofmy childhood.MyMom used tomake stuffedpepperswithgroundmeat,riceandspaghettisauce.ItusedtobeoneofmymostfavoritemealssoIneededtocomeupwithameatlessvariation.
Prep/CookingTime:10minutepreparation,30minutescooking.
Ingredients:
4bellpeppersdiced114.5ozcanofdicedtomatoes1packageofBocaVeggieGroundCrumble–makesureitsaysnon-GMOsoyonthepackage1–2cupsofjasminericedependingonhowmanyyouareservingOliveoil,seasalt/Realsalt,pepper,andoreganototaste
KitchenItemsRequired:
RiceCookerSteamingPotCanOpenerKnifeCuttingBoard
OtherOptionstoConsider:Ifyouwanttouserealgroundbeeforturkeyhereyoucan.Justmakesureitisfreeofantibioticsandhormonesandthenfryitinapanbeforeaddingittothericemixture.
SaladOptiontoConsider:TheItalianSaladonpage82goesgreatwiththismeal.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.
Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
3. Cleanandchopgreenpeppersandaddthemtosteamingpotwith1-2inchesofwateratthebottom(use9.5alkalinewaterifyouhaveawatermachine).
4. AddfrozenBocaVeggieGroundCrumbletosteamingpotwithpeppersandputonmediumhighheatfor15minutes.
5. When rice is done add the can of diced tomatoes to rice cooker and let sit for 5minutes.
6. Whenpeppersandgroundcrumblearedoneaddtoriceandtomatoes.7. Addoliveoil,seasalt/Realsalt,pepper,andoreganototaste,mixwellandenjoy!
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8. Cleanupconsistsofricecookerpotandsteamingpot.
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ShrimpandZucchiniBakeThisisaveryuniquedishthatIcameupwithusingtheentréemodificationlist.Itisfungettingcreativeinthekitchen,sometimesthedishesworkoutandsometimestheydonot.ThisisoneofthosetimesthatItookwhatIhadinthekitchen,putittogooduseanditpaidoff.
Prep/CookingTime:15minutespreparation,40minutescooking.
Ingredients:
½packageoftailoffpre-cookedfrozenshrimp3yellowzucchinisdiced1containerofgrapetomatoessliced1oniondicedThejuicefrom2lemons1–2cupsofjasmine,brownorwildricedependingonhowmanyyouareservingOliveoil,seasalt/RealSalttotaste
KitchenItemsRequired:
9×13GlassBakingDishKnifeCuttingBoardRiceCooker
OtherOptionstoConsider:Insteadofshrimpyoucansubstitutescallopsforthisrecipe.
SaladOptiontoConsider:Thecabbagesaladonpage76goesreallywellwiththisdish.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Pre-heatovento350degrees.3. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.
Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
4. Choponionandaddtobakingdish.5. Cleanandchopzucchiniandaddtobakingdish.6. Cleanandchopgrapetomatoesandaddtobakingdish.7. Addfrozenshrimptobakingdish.8. Squeezethejuiceofthetwolemonsoverthedicedvegetablesandshrimp.9. Drizzleoliveoiloverallthevegetablesandshrimp.10. Addseasalt/Realsalttotaste.11. Coverwithtinfoilandputinoven,bakefor40minutes–stirringhalf-waythrough.
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12. Whendone,addthevegetableandshrimpmixtureontopofriceandenjoy.13. Cleanupconsistsofricecookerpotandglassbakingdish.
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BocaBurgersandMashedSweetPotatoes
This isourversionofmashedpotatoesandburgernight.Whitepotatoeshaveverylittlenutritional value but sweet potatoes on the other hand are loaded with vitamins andminerals.Westartedmakingmashedsweetpotatoesandnever lookedback.Serve themseparateorontopofyourburger!
Prep/CookingTime:15minutepreparation,20minutescooking.
Ingredients:
EnoughBocaveggieburgersforeveryone–makesurewhateversoyburgersyouusetheysaynon-GMOonthepackage4–6sweetpotatoesdiced(dependingonhowmanyyouareserving)2bigspoonful’sofsoybutter1cupofalmondmilkSeasalt/Realsalt,garlicpowder,cinnamontotasteAll the fixings for burgers – lettuce, sliced tomatoes, sliced red onions, slicedavocado,pickles,ketchup,andmustard
KitchenItemsRequired:
SteamingPotKnifeCuttingBoardCookieSheetPotatoMasherBowl
OtherOptionstoConsider: Insteadofalmondmilkuseanyothernutmilkyouwouldlike.YoucanalsouseBocachickenpattiesforthismealifyouwouldlike.Orusebeeforchickenburgers–justbesuretheyarehormoneandantibioticfreemeats.Alsoifyouliketogarnish,cilantroisagreatgarnishforthesweetpotatoes.
SaladOptiontoConsider:WelovetheBroccoliBeansaladonpage77withthismeal.
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In addition, for this meal we always make up a nice plate of burger fixings and leteveryonedigin.Freshpiecesoflettuce,slicedtomatoes,slicedredonion,slicedavocadoandpickles.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Pre-heatovento350degrees.3. Cleananddicesweetpotatoeswiththeskinsstillon.4. Addtosteamingpotwith1–2inchesofwater(use9.5alkalinewaterifyouhavea
watermachine).5. Putonmediumhighheatandsteamfor15minutesoruntilsweetpotatoesaresoft.6. Whilesweetpotatoesarecookingputveggieburgersonthecookiesheetandbakein
ovenon350degreesfor8minutesoneachside.7. Whiletheburgersarebakingprepareyoursaladandburgerfixingsplate.8. Whensweetpotatoesaredoneaddthemtoabowlanduseapotatomashertomash
them.9. Addsoybutterandcoverbowlforafewminuteswhilesoybuttermelts.10. Addalmondmilktopotatoesandsoybutter,usepotatomashertomixthoroughly.11. Add sea salt / Real salt, garlic powder and cinnamon to taste stir thoroughly and
enjoy!12. When burgers are done have everyone use the burger fixings to fix up their own
burger–sometimesthekidsjusteatthevegetablesontheirown.Itissuchafunmealforeveryone.
13. Cleanupconsistsofcookiesheet,steamingpotandbowl.
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CauliflowerMashedPotatoesThisisanicealternativeifyoudonotwanttoeatpotatoesbutyoustillwantthetasteandtextureofthem.Usingcauliflowerinplaceofpotatoesisapopularalternative.
Prep/CookingTime:15minutepreparation,15minutescooking.
Ingredients:
1largeheadcauliflower5largeclovesofgarlicor3spoonful’sofmincedgarlic2spoonful’sofsoybutter–EarthBalancebrandSeasalt/Realsalt,pepperandgroundnutmegtotaste
KitchenItemsRequired:
SteamingPotKnifeCuttingBoardBlender/FoodProcessor
Steps:
1. Cleananddicethecauliflowerincludingthefloretsandstem.2. Addcauliflowertosteamingpotwith1–2inchesofwater(use9.5alkalinewaterif
youhaveawatermachine).3. Putonmediumhighheatandsteamfor10-15minutesoruntilcauliflowerissoft.4. Ifyouareusingwholegarlic,chopitupwhilethecauliflowerissteaming.5. Once the cauliflower is done, remove steaming insert from pot, put the steaming
insertinthesinkandletthecauliflowerdrain.6. Addthesteamedcauliflowerandall theother ingredients includingseasoningsinto
yourblender/foodprocessor.7. Processeverythinguntilsmooth.Giveitat leastonetastetodetermineifanymore
seasoningisrequired.8. Garnishwithnutmegifyouwouldlike.9. Cleanupconsistsofyoursteamingpot,blender / foodprocessor, rinsingyourknife
andcuttingboard.
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VegetarianChiliWelovemakingchiliandthekidsloveittoo.Itisoneofthoserecipesthatwarmsyourinsides. When we stopped eating meat we did not want to stop eating chili. Luckilybecausechiliisbeanbasedtherearesomanygreatwaystomakeavegetarianchili.
Prep/CookingTime:10minutepreparation,45minutescooking.
Ingredients:
1largeonioncoarselychopped6largegarliccloveschoppedor4spoonful’sofmincedgarlic314½ouncecansdicedtomatoesinjuice14ouncecandicedmildgreenchilies2cansoforganickidneybeans,drained–preferablyWestbrae2greenbellpepperscutinto½inchpiecesBoxedvegetablebrothSeasalt/Realsalt,pepper,chilipowder,cuminandoreganototaste
KitchenItemsRequired:
MediumtoLargePotKnife/SpoonCuttingBoardCanOpener
OtherOptions to Consider: This is one recipe where you can mix it up quite a bit.Zucchini,cornandmushroomsarealsoniceadditionstovegetarianchili.Soyoucanaddthemtothisrecipeorusetheminplaceofthegreenpeppers.
Youcanalsouseotherbeansasidefromallkidneybeans–blackbeans,garbanzoandredbeansaresogreatwithchili.IfyouliketohavethemeatconsistencyinthechiliweusethegroundsoymeatfromBoca.Additwhenyouaddthebeansandgreenpepperstothemixture.
Tomakeiteventhicker,thisdishgoesreallywellwithquinoaelbowmacaroninoodlesorjasminerice.
If you do notwant a spicy chili do not add the green chilies and go easy on the chilipowder.Whenyouarereadytoservethechili,topitoffwithsomeshreddedricecheese,sliced avocado, chopped onions or chives.Or you can keep it simple and garnishwithcilantro.
SaladOptiontoConsider:WelovetheCabbageSaladonpage76withthismeal.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Choptheonionandgarlicandaddittopotwithenoughvegetablebrothtocoverthe
bottom.Steamonmedium-highheatforabout5minutes.
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3. Add tomatoeswith juices, green chilies, chili powder, cumin andoregano to taste.Cook10minutesonmedium-highheattoblendflavors.
4. Usethistimetocleanandcutthegreenpeppers.5. Addbeansandbellpepperstopot.6. Reduce heat to medium-low and simmer until chili is thick, stirring occasionally,
about30minutes.7. Seasontotastewithsaltandpepper.8. Addyourfavoritegarnishesasspecifiedabove.9. Cleanupconsistsofyourpot,spoonandknife.
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ChineseORThaiStir-FryWelovestirfryatourhouse,wemakeastirfryalmosteveryweek.Wetypicallyusethesamevegetablesforthestirfrybutthisisonedishwhereyoucangetascreativeasyouwouldlike.Sometimesweserveitoverrice,sometimesovernoodles.WewillalsomixuptheflavorsbydoingaThaiversionwithcoconutmilkandThaicurrypaste.
Prep/CookingTime:15minutepreparation,20minutescooking.
Ingredients:
3stalksofcelerydiced3carrotsdiced2handfulsofeithersnowpeas/snappeas1packageofmushrooms1canofbabycorns1canofeitherwaterchestnuts/bambooshoots1–2cupsofvegetablebroth–Imagine/PacificbrandThaiVersion
1-13.5oz.canofcoconutmilk1–2spoonful’sofThaiGreenCurryPastedependingonhowspicyyouwantit
1packageofAnnieChun’sPadThaiorMaifunricenoodlesor1–2cupsofjasminerice
WelikethenoodleswiththeChineseversionandthericewiththeThaiversion
KitchenItemsRequired:
StirFryPanorFryPan(ifyoudonothaveastirfrypan)RiceCooker–ifcookingriceMediumPot–ifcookingnoodlesCanOpenerKnifeCuttingBoard
OtherOptionstoConsider: Ifweusesnowpeasoneweek,wewillusesnappeas thenext.Ifweusewaterchestnutsoneweek,wewillusebambooshootsthenext.Youcanalsoaddshrimptothisdishbyaddingthefrozentailoffprecookedshrimptothestirfrypanhalfwaythroughcooking.SometimesIusetofuforthisdishaswell–justtokeepitfreshandexciting.
SaladOptiontoConsider:TheChineseSaladonpage80goesgreatwiththismeal.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Ifmakingnoodles–maketheminpotaccordingtopackage.3. If making rice, begin by making the rice – add rice to rice cooker pot, rinse
thoroughlywithwater(useslightlyacidicwaterifyouhaveawatermachine).Once
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rinsed and drained add double the amount of water that you have rice (use 9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
4. Cleanandchopthecelery,carrotsandsnap/snowpeasandaddtostirfrypan.5. Add just enoughvegetablebroth tocoverbottomofpanand turnonmediumhigh
heat.Letvegetablessteamfor5minutes.6. Whilesteaming,cleanandcutmushroomsandaddtostirfrypan.7. Opencansofbabycarrots,waterchestnuts/bambooshoots,drainandaddtofrypan.8. Addalittlemorevegetablebrothtopanifneeded.9. Coverpanandsteamfor10minutesstirringoccasionally.10. If cooking the Thai version – add the can of coconut milk (must shake can well
beforeopeningwithcanopener)and1–2spoonful’sofThaigreencurrypasteafewminutesbeforeremovingfromheatandstirthoroughly.
11. Placeoverriceornoodleswhendone.12. Cleanupconsistsofstirfrypanandpasta/ricecookerpot.
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ItalianSoySausageandGreenBeansAnothervariationonadishIgrewupon.BeingItalianweatealotofItaliansausage.ThisismynewversionofanItaliansausagedish.Anditisreallysimpletoo.
Prep/CookingTime:15minuteprep,20minutescooking
Ingredients:
1–2cupsofquinoa(dependingonhowmanyyouareserving)2–3bighandfulsofgreenbeans1canoforganicredbeans1packageofItaliansoysausage–Tofurkeybrand,makesureitisnon-GMOsoy1canofdicedtomatoesOliveoilSeasalt/Realsalt,pepper,parsley,oregano,garlicpowder
KitchenItemsRequired:
RiceCookerwithinsertFryPanCanOpenerKnifeCuttingBoard
OtherOptionstoConsider:Youcanuserealporksausageforthisrecipebutmakesureitisfreeofantibioticsorhormones.Makesureitcooksallthewaythroughbeforeaddingittoquinoamixture.Itmaytakealittlelongertocookthanthesoysausage.
SaladOptiontoConsider:TheItalianSaladonpage82isagreatoptionforthismeal.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Beginbycleaningandcuttingthegreenbeans.3. Prepare the quinoa – add quinoa to rice cooker pot. I usually do not rinse quinoa
becausehalfofitendsupdownthedrain.Adddoubletheamountofwaterthatyouhave quinoa (use 9.5 alkaline water if you have a water machine). Measure theamountofwaterbyputtingyourfingerinthequinoaandfillingthewatertothepointonyourfingerthatisdoublewhatthequinoais.
4. Openthecanofredbeans,drainandrinseandaddtothequinoainthericecooker.5. Puttheinsertinthericecookerandaddthegreenbeanstotheinsert.6. Turnricecookeron“Steamsetting”. Itwillcookon itsownand itwillstopon its
ownwhenitisdone.7. Whilethatiscooking,chopthesoysausageinto1inchslices.8. Putthemintofryingpanwiththecanofdicedtomato.Putonmediumhighheatand
letsimmerfor5minutes.9. Addseasalt/Realsalt,pepper,oregano,garlicpowderandparsleytotasteandstir
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well.10. Letsimmerfor10minutes.11. Whenquinoaisdone,addgreenbeanstoquinoaandredbeanmixture.Addoliveoil
andseasalt/Realsalttotasteandmix.12. Spoonquinoamixtureontoplateandputsausagemixtureoveritandenjoy!13. Cleanupconsistsofricecookerpot,insertandfrypan.
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TunaSandwich/TunaBowl
Thisissuchagreatdishforeitherlunchordinner.Itmakesanicesandwichbutifyouaddafewextravegetablesitcanbeeatenonitsownaswell.
PrepTime:10minutes
Ingredients:
1-2cansofpolecaughttuna(dependingonhowmanyyouareserving)1–2spoonful’sofmayonnaisemadewitholiveoil2stalksofcelerydicedSeasalt/Realsalt,PepperIfmakingTunaSandwich
1tomatosliced2piecesofEzekielbreadtoasted
IfmakingTunaBowloption:1tomatodiced½Englishcucumberdiced(theskinnyonewrappedinplastic)
KitchenItemsRequired:
BowlKnifeCuttingBoardToasterCanOpener
OtherOptions toConsider:Whenwe serve thismeal in a bowlwe usually use speltpretzelstodipintoit.Itissodeliciousandfunforthekids.
Steps:
1. Ifmakingasandwichtoastthebread.2. Drainjuicefromcansoftunaandaddtunatobowl.3. Cleananddice2stalksofceleryandaddtobowl.4. Add1–2spoonful’sofmayonnaisetobowl.5. Addseasalt/Realsaltandpeppertotaste.6. Putonbread,addslicedtomatoesandenjoy.7. Ifmakingthetunabowl,cleanandchoptomatoandcucumberandaddtobowl.Stir
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wellandenjoy!
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Cucumber,Tomato,andSproutsSandwichThis is another great sandwich option if you are trying to cut out cold cuts and eatsomething a littlemore nutritious and fresh. The sprouts add such a nice flavor and itmakesforsuchagreatexcusetoeatthem.
PrepTime:10minutes
Ingredients:
¼Englishcucumberslicedthinly(longskinnyonewrappedinplastic)1tomatoslicedthinly½handfulofalfalfasprouts2piecesofEzekielbreadtoasted2spoonful’sofhummusanyflavorOliveoilSeasalt/Realsalttotaste
KitchenItemsRequired:
ToasterKnifeCuttingBoard
Other Options to Consider: Instead of the hummus, you can also use avocado orguacamoleasthespread.Feelfreetouseanytypeofsproutsforthissandwich,itdoesnothavetobealfalfa.
Steps:
1. Toastthebreadforthesandwich.2. Whilebreadistoastingcleantomatoandcucumberandslice.3. Once bread is ready, spread hummus on one piece of bread, drizzle olive oil over
otherpieceofbread.4. Spreadcucumberslicesandtomatoslicesevenly.5. Addseasalt/Realsalttotaste.6. Finishbyaddingsproutsevenlyontop,putsandwichtogetherandenjoy!
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BrownRicePasta,Zucchini,Asparagus,andSalmon
This is a nice variation on the pasta dish – instead of quinoa pasta using a brown ricepasta. We also love zucchini and asparagus together – they are such a wonderfulcombination.
Prep/CookingTime:15minutepreparation,25minutescooking.
Ingredients:
1-2packagesofbrownricepasta(dependingonhowmanyyouareserving)2zucchinisdiced–yelloworgreenoroneofboth1bunchofasparagusdiced2-4salmonfillets(dependingonhowmanyyouareserving)OliveoilDriedoreganototasteSeasalt/Realsalt,pepper,parsleytotaste
KitchenItemsRequired:
MediumPotSteamingPot9×13GlassBakingDishKnifeCuttingBoardColander
OtherOptionstoConsider:Insteadofservingthesalmononthesideofthepastadishyoucanalsobreak itup intosmallpiecesand include itwith thepastaasonebigdish.Addgrapetomatoestothisdishtomixitupabitandifyoulikegarnishthisdishisbestwithchoppedparsley.
SaladOptiontoConsider:Thecucumber,tomato,avocadosaladonpage75goesreallygreatwiththisdish.
Steps:
1. Getallingredientsandkitchenitemsrequiredonthecounter.
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2. If salmon is still frozen, soak filets ina sink filledwithcoolwater– thiswill takeabout10–15minutes.
3. Pre-heatovento350degreesforSalmon.4. Putwaterforpastaonstove(highheat)tobeginboiling(use9.5alkalinewaterifyou
haveawatermachine).5. Begincutting/cleaningyourzucchiniandasparagus.6. Oncewaterstartstoboil,cookpastaperdirectionsonpackagestirringoccasionally.7. Addzucchiniandasparagustosteamingpotwithoneinchofwater(use9.5alkaline
waterifyouhaveawatermachine).8. Turn steaming pot onmedium high heat and cook for 12 -15minutes – once you
smellthegreensturnthemoff.9. Addthawedsalmontobakingdish,drizzleoliveoilovereachfillet,seasonwithsea
salt/Realsaltandoreganototaste.10. Coverbakingdishwithtinfoilandbakefor20–25minuteson350degrees.11. Oncepastaisdone,drainusingacolanderandputbackintopot.12. Onceveggiesaredoneaddtocookingpotwithpasta.13. Addoliveoiltopastamixtureasdesired,donotbeafraidtoaddatleast1cupifnot
more.14. Addseasalt,Realsalt,oregano,parsleyandpeppertotasteandmixthoroughly.15. Whileyouarewaitingforsalmontobedone,makeyoursalad.16. Servepastamixturenexttosalmonontheplateormixitin.17. Cleanupconsistsofyourpastapot,steamingpot,bakingdish,colander(rinse),knife
(rinse),andcuttingboard.
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BrownRice,BokChoy,Tofu,Beans
Welovethesemealsbecausetheyaresoeasytoprepareyettheyarepackedwithsomuchnutritional goodness.Make sure the tofu you buy says non-GMO on the package.Weusuallymakebrownriceonnightswherewearehomeforashortwhileandthenneedtoleaveagainbeforecomingbackfordinner.Thisgivesthebrownricethetimeitneedstocookwhileyouareaway.
Prep /CookingTime:10minutepreparation,90minutescooking (onlybecauseof thebrownricewhichyoucanputonandwalkaway).
Ingredients:
2-3cupsofbrownrice(dependingonhowmanyyouareserving)1headofbokchoychopped1containeroffirmtofudiced1canofpinto,kidney,greatnorthern,orredbeansOliveoilSeasalt/Realsalttotaste
KitchenItemsRequired:
RiceCookerSteamingPotCanOpenerKnifeCuttingBoard
OtherOptionstoConsider:Ifyoudonotliketofuoraretryingtostayawayfromsoyproducts ingeneralyoucaneitheromit the tofu for this recipeall togetheror replace itwith a fishoption.This is also a great recipe to addBragg’sAminos to if youwant tochangeuptheflavorabit.Ifyouliketogarnish,thisdishisgreatwithsesameseedsontop.
SaladOptiontoConsider:TheChineseSaladonpage80goesreallywellwiththismeal.
Steps:
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1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.
Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhat the rice is.Turn riceon the “BrownRice steamsetting”and let cook. Itwillcookonitsownanditwillstoponitsownwhenitisdone.
3. Chopupthebokchoyandusethesaladspinnertocleanit.4. Drainandrinsethebeans.5. Add thebokchoyandbeans to thesteamingpotwith1–2 inchesofwater in the
bottom(use9.5alkalinewaterifyouhaveawatermachine).6. Turnonmediumhighheatandletsteamfor15minutesorso–assoonasyoucan
smellthebokchoyitisdone.7. Whilethatissteamingdrainanddicethetofuandaddtothesteamingpotwhenthere
areonlyafewminuteslefttosteam.8. Onceeverythingisdone,addtheBokChoy,beansandtofutothebrownricepot.9. Addoliveoil,seasalt/Realsalttotaste–stirthoroughlyandenjoy!10. Cleanupconsistsofricecookerpotandsteamingpot.
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PuertoRicanNight–ADr.CruzSpecialtyThisisDr.Cruz’smostfavoritemealtocookforherfamily.AlthoughIusuallycookallweekforthefamily,Dr.CruzgivesmeSundaynightoffbecausethatiswhenshemakesher PuertoRican specialty –mahi fishwith rice and beans. This isDr.Cruz’s comfortfood,comingfromaPuertoRicanhomewherericeandbeanswereastapleofherdiet.
Prep/CookingTime:20minutesofpreparation,2–4hoursofmarinating,45minutescooking.
Ingredients:
ForFish3–6mahifillets(dependingonhowmanyyouareserving)2spoonful’sofalreadymincedgarlic1handfulofcilantrochopped2lemonssqueezedSeasalt/Realsalttotaste2cupsofoliveoil
FortheBeans1smallonionor½ofabigonion1handfulofcilantrochopped1spoonfulofalreadymincedgarlicVegetablebroth125ozcanofbeans–garbanzo,black,red,pinto114.5ozcanoftomatosauceSeasalt/Realsalttotaste
ForRice1–2cupsofJasminerice(dependingonhowmanyyouareserving)
KitchenItemsRequired:
FreezerBagKnifeCuttingBoardCanOpenerMediumPotGlassBakingDishRiceCooker
OtherOptionstoConsider:ItisbettertousefreshgarlicthroughagarlicpressbutforthesakeofspeedmostofthetimeDr.Cruzisusingthemincedgarlicfromthecontainer.
SaladOptiontoConsider:Dr.Cruz’sclaimtofameisthismeal–shedoesnottaintitwithasalad.
StepsforMarinade:
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1. Start the marinade for the fish at least 2 hours (preferably 3 – 4 hours) prior tocookingtherestofthemeal.
2. Thawthemahifilletsiffrozenbyputtingtheminasinkfilledwithcoolwater–theyshouldtake15–20minutestothaw.
3. Chopcilantroandaddtoabowl.4. Addgarlicandsqueezelemonsontopofboth(beingsuretoremoveanylemonseeds
thatfallin).5. Addseasalt/Realsalttothemarinade.6. Addtheoliveoiltothebowlandstirthemarinadetogether.7. Placemahifilletsintolargefreezerbagandpourmarinadeontop.8. Remove air from freezer bag, zip up freezer bag andwork themarinade into each
fillet thenplacethefreezerbagintherefrigeratorflat toallowthefillets tosoakinthemarinade.
9. Filletsshouldsoakforatleast2hourspreferably3or4hourspriortobaking.10. Dr.Cruz says to take the leftover lemonpieces, cut themup and stick themdown
yourgarbagedisposaltocreateafreshsmellingsink.
StepsforDinner:
1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Pre-heatovento350degrees.3. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater
(useslightlyacidicwaterifyouhaveawatermachine).Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.
4. Chop onion and place inmedium pot on the stove, add garlic and then vegetablebrothtocoverthebottomofthepotandturnburnertomedium-highheatandsautéfor5minutes,stirringoccasionally.
5. Addseasalt/Realsalttotasteandthenaddtomatosaucetothepotandsimmerfor5–10minutes,stirringoccasionally.
6. Drainandrinsebeansandaddtopot,fillcanwithwaterandaddtopot,letsimmerfor30minutes,stirringoccasionally.
7. Oncethebeansbegintosimmer,takeoutthemahifilletsthathavebeenmarinatingintherefrigerator.Addthefilletsandallthemarinadetotheglassbakingdish,coverwithtinfoilandbakefor20–25minuteson350degrees.
8. Once everything is done, serve beans over rice and mahi fillets on the side withmarinadejuiceontop–YUMMY!
9. Clean-upconsistsofthericecookerpot,theglassbakingdishandthemediumpot.
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EntréeModificationListThisisthelistwecreatedtohelpourpatientscreatehealthymeals.Pickonetotwoitemsfromeachcolumnandputthemtogethertocreateanewmealeverytime.Youcanliterallycreate thousands ofmealswith all different variations of these items. Talk about nevergettingbored!
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Desserts
IntroOne of the ideas behind eating clean is trying to eliminate sugar from your dietcompletely.Sugar is literally likepoison inyourbody,wecall it theotherwhitedrug–referring tococaineof course.Therehaveactuallybeen studies showing that it ismoreaddictingthancocaine.
Oneteaspoonofsugarwillloweryourimmunesystemby50%.Oneofthetestswemakeavailable topatients isabloodtestcallednutritionalbloodmicroscopy(alsocalleddarkfield).Webasicallyprickyourfingerandlookatyourbloodunderamicroscope.Thisisdifferent than other blood tests because this test is looking at the quality of your bloodwhilemostotherslookatthequantity.
Whenweperformthistestonpatientswecanactuallytelliftheyjustatesomethingwithsugarinitbecausetheirwhitebloodcellswillbeputtosleepfor4–6hoursfromthetimetheyconsumed the sugar.Yourwhitebloodcells areyour immune system, theyare thecellsmovingaroundthebodycleaningthingsup.Ifyoueatsugarregularlythroughouttheday,youarebasicallyshuttingyourownimmunesystemdown.
Therealityissugarisallaroundusanditisverydifficulttocompletelyeliminateitfromour diets; although it is possible if you have amazing willpower. What is even morepossibleformostpeopleisreducingsugarintakeconsiderablyandthenmakingthesugaryoudoeatcomefromcleanersources.
You can do this by eating sweets with more natural forms of sugar like maple syrup,agave,honeyorsteviaasopposed toprocessedwhitesugar,high-fructosecornsyruporotherartificialsweeteners.
An example of this is with ice cream.We really try to get our patients off of animalproductsandcow’smilkicecreamisanexampleofthis.Ifyouareabigicecreameaterandcannotimagineyourlifewithouticecream,considerswitchingtoacoconut,almondorsoymilkbased icecream insteadofcow’smilk.They tasteverymuch thesameandyoucangetawayfromtheanimalbasedproductwithchemicalsandpreservatives.Mostofthesealternativemilkbasedproductsknowthatpeopleareeatingthembecausetheyarehealthiersotheyinturnareusinghealthieringredients.
Othernaturalformsofsugararefreshfruits.Thisiswhatweuseinourhouseasourformsof sugar. Insteadof stockingourhousewith things likecookies, candies, cakes,donuts,fruit snacks / rollups, and brownies, we stock our house with fresh fruit like apples,bananas,mangos, grapes, strawberries, blueberries, melons, etc.When our kids want asweettreattheyaskforafruitinsteadofacookie,becausewedonotevenhavecookiesinthehousetochoosefrom.
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Before we allow them to have a fruit wemake sure they ate their breakfast, lunch ordinner for example. This shows them that thosemeals aremore important (where theyshouldbeeatingtheirwholegrains,greensandplantbasedprotein)andfruitistheirsweettreat.
Wewantyou to imagineyourkidsbeggingyou forabananaoranappleafter lunchordinner,insteadofacookieorapieceofcake.Wouldyoubeokaywiththat?Iknowweare!
Fruits are great sources of natural sugar and are more than suitable for kids’ growingbodies. If you do not buy the other more processed forms of sugar they will have nochoice but to eat the healthy forms of sugar – ones that actually have vitamins andmineralsinthem.
Nowkeepinmind,weeatthewaywedo80–90%ofthetimesowhenwegooutwithfriendsorgotopartieswecanenjoyanoccasionaldrinkor“true”sweettreat.Wedonotfeel guilty about doing this becauseweknow thatmost of the timewe as a family areeatinganddrinkingsuperhealthy.Thissamethingshouldbeyourgoal.
Becausewearenotdrinkingalcoholallthetimeoreatingprocessedformsofsugarallthetime,whenwedogetachancetohaveit,wedonotneedalottosatisfy.Forexample,thekidswillwant a piece of cake at a birthdayparty andwewouldnever deny them that.Aftertheytakeacoupleofbitestheysaytheydonotwantanymore.
For uswhenwe do go out and drinkwith friends,we notice that one or two drinks isplentyforustofeelpartofthepartyandallowustohavefun.Anymorethanthatandwejustdonotfeelwell.
Whileyouaretransitioningtofewersweettreatsorifyouwanttomakeahealthiersweettreat foryouoryour family the recipesbelowwill satisfy.Rememberwhatever sweetsyoueat,eat theminmoderationandifyouareeatinga lot rightnow,slowlyreducetheamountweekbyweek.Donottrytostopeatingsugarorsweetscoldturkey,youwillgiveupandnotaccomplishanything.
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DateFudgeThisrecipecomesfromanotherrecipefurtherdownthelist.WeweremakingtheApricotTart one day and got a little carried away eating what would be the “crust”. Now onoccasionwe justmake the crust andkeep it in the fridge eating it like a fudge.This isperfectforthosepeoplewhoneedthatsweettreatintheevening.Onesmallsquareofthiswillsatisfy.
PrepTime:10minutes
Ingredients:
2½cupsofwalnuts1½cupsofpitteddates
KitchenItemsRequired:
Blender/FoodProcessor9×9GlassBakingDish
OtherOptionstoConsider:Ifyouareallergictowalnutsfeelfreetosubstituteforanyothernutyoulikeorarenotallergicto.
Steps:
1. Makesureyoupurchasethepitteddates,thesearethedateswiththepitsremoved.Ifthe pits are still inside the dates, remove them and then place the dates in a foodprocessororblenderwiththewalnuts.
2. Processuntilwellmixedandground,butnotsmooth,about40seconds.Itshouldbecoarselytexturedwhendone.
3. Pressevenlyintoa9×9inchglassbakingdish.4. Coverandputinrefrigerator.5. Enjoyovertheperiodofafewdays.
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ApricotTart
Thisissuchadeliciousandfreshtastingdessertthatyoucaneathotorcold.Kindofturnsoutlikeapietypedessert.
Prep/CookingTime:15minutepreparation,10minutescooking,30minutescooling.
Ingredients:
2½cupsofwalnuts1½cupsofpitteddates2cupsdriedapricots,sliced¼inchthick2tablespoonsagavenectar1cuporangejuice½tspcinnamon
KitchenItemsRequired:
Blender/FoodProcessor9×9GlassBakingDishSkilletBowlSpoon
OtherOptionstoConsider:Ifyouareallergictowalnutsfeelfreetosubstituteforanyothernutyoulikeorarenotallergicto.
Steps:
1. Makesureyoupurchasethepitteddates,thesearethedateswiththepitsremoved.Ifthe pits are still inside the dates, remove them and then place the dates in a foodprocessororblenderwiththewalnuts.
2. Processuntilwellmixedandground,butnotsmooth,about40seconds.Itshouldbecoarselytexturedwhendone.
3. Pressevenlyintoa9×9inchglassbakingdish.4. Coverandputinrefrigeratorwhilemakingthefilling.5. Sliceapricotsabout¼inchthick,andcookinaskilletwithagavenectar,orangejuice
and cinnamon on medium low heat, until apricots become tender, and liquid issyrupy,about10minutes.
6. Removeapricotsandsyrupfromhotpanandletcoolinbowlforabout30minutes.7. Spreadevenlyovercrust.Itcanbeservedrightawayorchilled.Makesureyoustore
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tartcoveredsoitdoesnotpickupmoisturefromtherefrigerator.
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LemonPuddingSuchaneasyandfunrecipeandittastessodeliciousyouwillhavenoideahowhealthytheingredientsare.
PrepTime:15minutes
Ingredients:
2avocados,mashed2lemons,withoutpeelsandseedsThejuicefrom1lemon2cupspitteddates
KitchenItemsRequired:
Blender/FoodProcessorBowlandPotatoMasher
OtherOptions toConsider:You could add4 tablespoonsofmaple syrup, or honey ifyouwouldlike.
Steps:
1. Mashthe2avocadosinabowlwiththepotatomasher.2. Peel lemons and cut them inhalf, andbegin to slice them, removing seeds as you
encounterthem.3. Add the lemon flesh, mashed avocados, pitted dates (dates without the pits), and
lemonjuicetotheblender/foodprocessor.4. Blendandenjoy-bestlemonpuddingyouevertaste!
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ChocolatePuddingVerymuchlikethelemonpuddingonlythistimewithchocolate.
PrepTime:10minutes
Ingredients:
2avocados,mashed1/4cuprawhoney1/2cupalmondmilk1/3-1/2cupdarkchocolatepowder1tsp100%pureorganicvanilla
KitchenItemsRequired:
Blender/FoodProcessorBowlPotatoMasher
OtherOptionstoConsider:Youcouldaddafewsprinklesofsteviaifyouwouldlike.
Steps:
1. Mashthe2avocadosinabowlwiththepotatomasher.2. Addalltheingredientstotheblender/foodprocessor.3. Blenduntilcreamyandenjoy!
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BlueberryandPeachCrisp
ThisisbyfarDr.Cruz’sfavorite“healthy”dessert.Let’sjustsaywhenImakethisdessertitdoesnotlasttoolonginthehouse.Thisisanotherdishyoucaneithereatwarmorcold.
Prep/CookingTime:10minutepreparation,45minutescooking.
Ingredients:
10ozfreshorfrozenblueberriesIffrozenmustbethawedpriortopreparation
1lboffreshorfrozenpeachslicesIffrozenmustbethawedpriortopreparation
¼cupapplejuice½cupalmonds1cuppitteddates2tablespoonsapplejuice½tspcinnamon
KitchenItemsRequired:
9×9GlassBakingDishBlender/FoodProcessorStrainer-tostrainfrozenfruit
OtherOptionstoConsider:Ifyouareallergictoalmondsfeelfreetosubstituteforanyothernutyoulikeorarenotallergicto.
Steps:
1. Preheatovento350degrees.2. Placeblueberriesinthebottomofasquare9×9inchglassbakingdish.Ifyouare
usingfrozenfruit,makesureitiscompletelythawedanddrainedofexcesswater.3. Placepeachsliceson topofblueberries. If theyare frozenmakesure theyarealso
thawedanddrainedofexcesswater.4. Drizzle¼cupapplejuiceoverfruit.5. Makesureyoupurchasethepitteddates,thesearethedateswiththepitsremoved.If
the pits are still inside the dates, remove them and then place the dates in a foodprocessororblenderwiththecinnamon,almondsandremainingapplejuice.
6. Processforaminute,oruntilthedatesareblendedwithapplejuice.
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7. Placemixtureevenlyoverpeachesandblueberries,andbakeuncoveredforabout45minutes.
8. Servewarmorcool.
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StuffedFigsThis isoneof thoserecipeswhereyouneedto likefigs inorder to like thisrecipe.It isreallysimpletomakeandthekidslovehelpingonthisone.
PrepTime:15minutes
Ingredients:
10driedfigs1/4cupshreddedorgroundcoconut10tsp.rawalmondbutter10wholepecans
KitchenItemsRequired:
BowlSpoon/Knife
OtherOptionstoConsider: Ifyouareallergic topecansfeel free tosubstitute foranyothernutyoulikeorarenotallergicto.
Steps:
1. Cutthepittedfigsinhalfandfillthemwithalmondbutter.2. Rollinthecoconutandpressthepecansontop.3. That’sit!
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Wrap-UpWehopethatyouenjoyedtherecipesinthiscookbook.Weknowifyouputyourmindtoit you can get back in the kitchen and start preparing healthy quickmeals. If you arestrugglingwiththeseconceptstakeitslow.Startwithjustbreakfastanddothatreallywellforamonthorso.Thenmoveontosnacks.
When you are ready to transition your entrées start with just one night per week. ForexamplemakeMonday,MeatlessMondays.Onceyoudothatforawhilegraduallyaddondays during the week where you are eating one of these recipes instead of what younormallymake.Itmaytakeyoumanymonthsorevenyearstocompletelytransitionbutifyounevergiveupyouwilleventuallyreachyourgoalsofbetterdigestivehealth.
Justrememberdoingsomethingisalwaysbetterthandoingnothing!
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TinaNunziato,C.H.N.C.bio
TinaNunziatograduated fromtheArizonaStateUniversityCollegeofBusinessHonorsProgramin1996withaBachelorofScienceinMarketing.WhileattendingASUshewasveryactiveintheCollegeofBusinessandtheResidenceHallAssociation.AstheCollegeofBusinessHonorsProgramMarketingCoordinator,Ms.Nunziatoworkedforfouryearscreating programs for Honors students that still exist today. As the President for theResidence Hall Association, Ms. Nunziato worked with other student organizations tobetterthelifeofallcampusresidents.
AftergraduationMs.NunziatotookherfirstjoboutofcollegeasaMarketingAnalystforalocaltelecommunicationsvendor,nowLucentTechnologies.Shequicklymovedoutofmarket research and into business development as a Marketing Specialist where sheworked on various new product and joint venture initiatives. In addition,Ms.Nunziatowas also responsible for managing projects produced by the students at ThunderbirdGraduateSchoolofManagement.
Inlate1999,duringthedot-comboom,Ms.NunziatomovedtoSanFranciscotostartaweb-basedsoftwarecompanywithafellowASUCollegeofBusinessgraduate.Focusedon the park and recreationmarket, the companywent throughmany strategy iterationsbefore it found its niche. In her role as COO and eventually CEO, Ms. Nunziatoexperienced all facets of business from raising capital and product design to selling,trainingandsupportingcustomers.
InMayof 2003, subsequent to sellingher company to oneof the industry competitors,Ms.Nunziatocameback toher rootshere inArizona.After rebuildinghernetworkandconsultingforvariouscompaniestodeterminehernextstep,sheacceptedapositionwithCarefx Corporation, a healthcare software company in Scottsdale. As the Director ofMarketing,Ms.Nunziatowasresponsibleforallmarketinginitiativesincludingcorporateandproductmessaging,salestooldevelopment,managingstrategicplanning,andallprint,web and tradeshow initiatives. Ms. Nunziato resigned from Carefx in 2006 to pursueConsultTNTwithherfather.
In 2007Ms.Nunziato decided to try her hand inmedicinewhen she startedDigestiveHealthcare Associates, LLC with her life and business partner Dr. Elizabeth Cruz. InadditiontohavingasuccessfulGastroenterologypracticeMs.NunziatoandDr.Cruztook
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medicine one step further by offering a wellness program through their office. InconjunctionwithandtosupportthisbusinessMs.Nunziatowentbacktoschooltoreceiveher Certificate in Holistic Nutrition in 2010. Since then both businesses have beengrowing as they continue to heal patients year after year from digestive disease,sluggishnessandweightgain.
ItisthepassionofbothMs.NunziatoandDr.Cruztogetthedigestivewellnessmessagetoasmanypeopleaspossibleasfastaspossiblesotohelphealanation.
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LizCruzM.D.bio
Dr. Cruz graduated from college in 1988 with a B.S. inMedical Technology. Prior toMedicalSchool,shetaughtEnglishforoneyearinBangkokThailand.In1989,Dr.Cruzbegan her formal career in medicine by attending Loma Linda University School ofMedicine in California. During medical school, Dr. Cruz was part of a student / staffphysician team,whichprovidedreliefwork to thenativesalong theAmazonRiver.Shegraduated frommedical school in 1993 and then went on to do her InternalMedicineInternshipundertheauspicesoftheU.S.NavyattheNavalHospital,Oakland,California.
Upon theclosureof theNavalHospital inOakland,Dr.Cruz transferredandcompletedher internalmedicine residency at theUniversity ofCalifornia,SanFrancisco. In 1996,shewasdeployedtoGuamtofulfillhercommitment to theU.S.Navy.While inGuam,sheservedasaStaffInternistattheU.S.NavalHospital.Duringheractivedutyyearsinthe Navy, she received the Meritorious Unit Commendation Medal as well as theHumanitarianServiceMedalandtheNationalDefenseMedalforserviceduringOperationDesert Storm. During her last two years in Guam, she was the Head of the InternalMedicineDivisionattheU.S.NavalHospital.
In 2000, she went back to the University of California, San Francisco where shecompletedhertraininginGastroenterology(GI).In2004,Dr.CruzmovedtoArizonatojointheArizonaMedicalClinicinPeoria.Sheservedasafull-timegastroenterologistinboththeoutpatientandinpatientsettingsdoingthefullrangeofgeneralgastroenterologyincludingendoscopicproceduresaswellashepatology.InJanuary2007,sheopenedthedoorstoherownpractice,DigestiveHealthcareAssociates,LLCinPhoenix,Arizona.
In2010,Dr.Cruz alongwithher lifepartner,TinaNunziatobeganoffering theDr.LizCruzWellness Program to educate patients on the very things that were causing theirdigestiveissues.Afterhelpinghundredsofpatientsimproveandinsomecaseseliminatetheir digestive issues through detoxification, digestive restoration, nutrition, and properhydration,Dr. Cruz decided to launch her products and services online.Her “DNA forDigestive Health” 3 step program and the www.DigestiveRevolution.com onlinecommunityshecreatedarechangingpeople’sdigestivehealthforgood.Moreinformationabout her products and services can be found atwww.drlizcruz.com and through her“DigestThis™”podcastatwww.digestthispodcast.com.
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Dr.Cruzwas born in LosAngeles, California andwas raised inOrlando, Florida. ShespeaksfluentSpanishandenjoysherfamily,traveling,jazzmusic,andphotography.
Dr.Cruz isaDiplomateof theAmericanBoardof InternalMedicineand theAmericanBoardofGastroenterology.SheisamemberoftheAmericanCollegeofGastroenterologyandtheAmericanSocietyforGastrointestinalEndoscopy.
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