Hello and welcome to Recipes for a Better Belly!

I’m Summer Bock a gut health expert and Fermentationist. I edited and compiled this 60+ page resource to help you learn more about digestive health.

I gathered up 45 experts that have helped me and my community with their healthy strategies and turned it into a guide that will give you steps to take right now in your kitchen and your life to have a better belly. Since all disease starts in the gut, this resource will prove invaluable to you whether you are trying to prevent or resolve health issues naturally.

Also, I interviewed each of these experts on video. These interviews are available for you to watch at The Better Belly Project. I encourage you to pick out the experts whose recipes and ideas most resonate with you and learn more from them in their interview.

I’ll send you more information about that in your inbox so check your email soon!

Probiotically,

Summer

Contents

Detox Matcha Latte Lara Adler

Is It Chemicals, Not Calories? Lara Adler

Build-Your-Own Nori Rolls Elissa Arnheim

Probioitic Ninja Moves Elissa Arnheim

Meditation to Improve Body Awareness Phaedra Antioco

Thoughts and Food as Medicine Dr. Robyn Benson

Low Zinc, Social Anxiety, and the Gut Trudy Scott

Creamy Berry Gut Rebuilding Smoothie Summer Bock

Avo-Kraut Omelet Summer Bock

Mistakes People Make Trying to Fix their Gut Summer Block

Summer’s Spiy Tumeric Chee Summer Bock

Making Fermented Veggies Summer Bock

I’ve Been Exposed to Mold - Now What? Dr. Jill Carnahan

10 Gut-Brain Healing Recipes Dr. Maya Shetreat-Klein

Great Gut Salad Dr. Ken Brown

60 Million People Suffer from these Symptoms Dr. Ken Brown

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Contents

Meatloaf Dr. Ken Brown

Carrot Spiced Energy Balls Dr. Jolene Brigthen

Hormone Starter Kit Dr. Jolene Brigthen

Creating Buddha Belly Dr. Steven Eisenberg

The High-Vibe Shopping List Robyn Openshaw

Tips for a Complete Autoimmune Eating Plan Dr. Tom O’Bryan

Collagen 411 Report Dr. Kellyann Petrucci

Homemade Coconut Milk Yogurt Dr. Dan Pompa

The Top 10 Toxins Guidebook Dr. Dan Pompa

What to Eat to Look Younger Dr. Anthony Youn

5 Worst Foods for your Skin Dr. Trevor Cates

Pain Treatment Guide and Quiz Dr. Joe Tatta

Spiced Tumeric Lattee JJ Virgin

Blood Sugar Control Guide JJ Virgin

Watercress and Red Cabbage Salad Nalini Chilkov

Estrogen Balance Checklist Nalini Chilkov

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Contents

Make-Ahead Breakfast Turkey Sausage Steven Wright

How to Solve Your Leaky Gut Steven Wright

Complimentary Coaching Sessions Dr. Sandra Scheinbaum

Adverse Childhood Experience Quiz Dr. Keesha Ewers

Become Superhuman Ben Greenfield

Leek and Kale Soup Dr. Jessica Drummond

Fall Cleanse Dr. Jessica Drummond

Perfect Pumpkin Pancakes Tricia Nelson

Are you an Emotional Eater Tricia Nelson

Creamy Pumpkin Smoothie Tricia Nelson

Your Quick Start to a Happy Gut Dr. Vincent Pedre

Apple Ginger Sauerkraut Danielle Ramirez

How to Make the Best Fermented Foods Danielle Ramirez

Heal Breast Cancer Naturally Dr. Veronique Desaulnier

The Silo Supplement Checklist Dr. Allison Siebecker

How to Write Your F*$& It List Alexandra Jamieson

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Contents

Marinated Artichoke Hearts on Romaine Wendy Myers

Top Ten Tips to Detox Like a Pro Wendy Myers

Creamy Sweet Potato Smoothie Jennifer Fugo

Crock Pot Rotisseri Chicken Jennifer Fugo

Nutrient-Dense Shopping List Yasmina Ykelenstam

Tigernut Flour Pancakes Yasmina Ykelenstam

Tomato Basil & Spinach Quinoa Bake Dr. Partha Nandi

Beat IBS Naturally Dr. Partha Nandi

How to Optimize Your Freezer Space Leanne Ely

Quick Beef Stir-Fry Leanne Ely

Fermented Garlic Dill Cucumber Relish Leanne Ely

Fermented Apple Pear Sauce Leanne Ely

Membership to Dinner Answers Leanne Ely

The 5 Rs to Heal Your Child’s Leaky Gut Elisa Song

Vegetable Soup Dr. Ritamarie Loscalzo

Modified SCD FODMAP Food List Dr. Ritamarie Loscalzo

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Contents

Save Money on Healthcare James Maskell

Artificial Sweetners Dr. Nicole Beurkens

The 5 Keys to Unlock Better Behavior Dr. Nicole Beurkens

Instant Pot Bone Broth Steph Gaudreau

4 Ways Smart Women Sabotage their Health Steph Gaudreau

Discount to Viome Naveen Jain

Recipe Guide to Support Your Genes Dr. Erika Gray

Sautéed Sunchokes with Truffle Sea Salt Dr. Erika Gray

Plum Boats with Basil and Goat Cheese Terri Cochrane

Wild Game Chili Terri Cochrane

Cuban Black Beans Terri Cochrane

Things to Make with Your Black Beans Terri Cochrane

The 3 Tiers to Epigenetic Mastery Andrea Nakayama

Sweet Melbas Andrea Nakayama

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To learn more about how to protect yourself from exposure to potentially harmful chemicals, click here to check out my

Tools for Teaching Toxicity online course.

Green teas are great sources of antioxidants and compounds that help our bodies detoxify. Since we cannot avoid all ex-posures to toxins in our environment, it’s critical to participate in “daily detox” habits, including eating nutrient-dense foods rich in antioxidants. Matcha, a green tea powder made from whole, ground leaves is an ideal way to do this.

Matcha has very high levels of ECGCs (or epigallocate-chin-3-gallates) powerful antioxidants that help destroy free radicals that cause cellular damage in our bodies. A latte like this is a great way to get a daily dose of antioxidant deli-ciousness. The addition of collagen peptides makes this a gut healing, protein rich drink.

Lara Adler, Environmental Toxins Expert,CHHC

Detox Matcha Latte

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1/4 cup full-fat coconut milk, warmed

1 teaspoon matcha tea powder

2 scoops collagen peptides1 teaspoon honeydash of vanilla

Ingredients

In a mug, scoop 1 teaspoon of mat-cha powder. Add enough nearly boiling water (boiling water will burn the delicate matcha) to fill your mug about 1/4 of the way.

Use a small bamboo whisk, known as a chasan, to whisk the matcha into a thick froth. Alternately, use a stainless steel immersion frother. Add the dash of vanilla, peptides, honey, and coconut milk. Stir or use the frother to mix. Top off your mug with more hot water and enjoy!

Note: Do not add your hot matcha to a plastic blender carafe! Heat causes chemicals in the plastic to leach into your beverage.

Directions

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Is It Chemicals, Not Calories? How Obesogens Contribute To Weight Gain & Metabolic Disorders

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These easy “sushi” rolls are special favorites of the age 2-5 crowd! For kids, the opportunity to choose and assemble their own edible creation is truly irresistible, and these taste amazing!

Consider the health benefits of fermented vegetables like sauer-kraut and pickles, then add in the nutritional value of nori seaweed, salmon, fresh herbs and vegetables and you’ve got a winner for any meal or snack time! Our family especial-ly loves Smoked Salmon Sushi for breakfast, and Kraut and Carrot Rolls as an afternoon snack.

Elissa Arnheim

Ingredients

For Smoked Salmon Roll

For Kraut & Carrot Roll

sushi nori sheetsraw, fermented pickles, cut in matchstickssmoked salmonspreadable almond cheese

(we like Kite Hill or home-made)

dill fronds (1-2 inch pieces)capers

sushi nori sheets raw, fermented sauerkrautorganic mayonnaise

(made with avocado or olive oil)

grated carrots

Irresistible Build-Your-Own Nori Rolls (for Kids and Adults!)

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Bonus Gift!

Probiotic Ninja MovesHow to get your child to eat - even crave - fermented vegetables.

A healthy gut equals a happy child… so your child can live their healthiest, happiest life!

Directions

Directions (for Kids)

1. Place a sheet of nori seaweed in front of you 2. Add ingredients in rows across the nori, beginning

with the edge closest to you 3. Roll up the loaded nori, beginning with the edge

closest to you4. Slice into bite-sized pieces, or eat the whole roll

like a burrito or wrap!

Put out the ingredients and allow them to create their own assembly methods (assist as requested)!

Can’t imagine your child will ever choose to eat sauerkraut? Think again! You can learn how to help your family fall in love with ferments HERE!

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Phaedra Antioco’s Bonus Gift!

Trudy Scott’s Bonus Gift!

Dr. Robyn Benson’s Bonus Gift!

Guided Meditation to Improve Body Awareness

Get In Touch With Your Body at a Deeper Level. Join Phaedra in her meditation Journey Inside Your Body and go on an inner

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Opt in for information about “Low Zinc, Social Anxiety, and the Gut” here, and receive your Better Belly Project Bonus “How Zinc and Vitamin B6 prevent pyroluria and

social anxiety” here!

“Thoughts and Food as Medicine” from the Self-Care Revolution.

These principles are at the core foundation of Dr. Benson’s ART therapies, which you can explore more on her site.

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Summer Bock, Gut Health Expert, FermentationistTM

Ingredients

1 Cup Blueberries, frozen

½ Cup Black Cherries, frozen

1 Cup milk (coconut, soy, almond, kefir, your choice)

⅛ Teaspoon Pure Monk Fruit Powder

1 Scoop Guts & Glory Apothecary Bone Broth Protein Powder, Unflavored & Unsweetened

1 Teaspoon Guts & Glory Apothecary Protein Power

1 Scoop Mega Foods Vitamin C Powder

1 Dropperful Oceans Alive Marine Phytoplankton

1 Cup Ice

Directions

Blend in Vitamix or NutriBullet for creamiest texture. Pour into frozen mug or pint glass and eat with a bamboo spoon. That’s how I do it. It is like dessert.

Visit www.shopgutsandglory.com to get your very own Bone Broth Protein and Protein Power for a gut rebuilding boost to your smoothies.

Creamy Berry Gut Rebuilding Smoothie

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3 eggs1/2 avocado2 forkfuls fermented veggies

(sauerkraut or kimchi)1/2 tsp salt1 tsp oil (butter, duck fat,

lard, olive oil, etc.)

Ingredients

Crack eggs in a bowl and add salt. Mix and allow it to sit for 15 minutes before cooking. This will create a great texture for the eggs. Cook the eggs in a pan using your preferred oil. Flip over and add the avocado and fermented veggies. Fold the eggs in half to create an omelet with the veggies inside. Serve hot and enjoy!

NOTE: Since you aren’t cooking the fermented veggies the probiotics will not be destroyed. They will merely get warmed up by the cooked eggs.

Directions

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Avo-Kraut Omelet

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Turmeric is known for its connective tissue supporting properties. It is help-ful for the liver and positively affects the inflammatory response in the body. Daikon is noted for its weight loss powers. Ginger and chili flakes help guide the medicinal effects of the other foods deep into the cells of the body.

Ingredients

3 pounds napa or greencabbage, shredded

1 Daikon, sliced or grated3 Carrots, grated2 Onions, sliced4 Cloves garlic, pressed

or chopped3 Tablespoons red

chili flakes3 Tablespoons fresh ginger4 Tablespoons

turmeric fresh3-4 Tablespoons sea salt

Directions

1. Chop the vegetables into similar sized chunks or shreds into a bowl.

2. Add salt and mix throughout using your hands to get salt distributed evenly throughout the mixture.

3. Begin packing into a one-gallon crock or jar. Use your fist or a wooden tamper. Create an anaerobic en-vironment by getting all air bubbles out as you pack it down. Push until the brine starts to rise to the top of the veggies.

Summer’s Spicy Tumeric Chee

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4. Place a saucer or plate on top of the vegetables. Try to get one that fits as close to the edges as possible. If you can find a jar that fits nicely inside close to the edg-es, you can forego the plate.

5. Put a weight on top of that. A jar of water works well.

6. Cover and secure with a cloth so no bugs get inside.

7. During the first week, push it down daily to help keep the veggies under the brine. Sometimes it takes a day or two to get the brine to stay above the veggies. This will help prevent mold from forming.

8. Taste it after a week and see if you like it. You can let it ferment as long as you want, but most people prefer 2-4 weeks of fermentation time in small one-gallon batch-es. When it is too young, it still has a carbonated feeling on your tongue. This will disappear after about a week of fermentation.

9. The best temperature to ferment sauerkraut is 55-70 degrees. Put it in a pantry, root cellar, cupboard, or on your kitchen counter. If it gets below or above this tem-perature it will be fine, but the best flavors develop within this range.

10. When it is ready, scrape off the top layer and enjoy the fresh healthy goodness below. Jar it up in glass con-tainers and store in the fridge.

Note: If mold forms, not all is lost. This is a test of your senses. Scrape off the mold and compost it. If the sauerkraut underneath smells okay, taste it. If it tastes off, spit it out!

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Summer Bock’s Bonus Gift!

Dr. Maya Shetreat-Klein’s Bonus Gift!

Dr. Jill Carnahan MD’s Bonus Gift!

Making Fermented Veggies Video #2

Watch Summer demonstrate the making of fermented vegetables so you can feel more confident in your abilities to

do this properly and safely.

Dr. Maya’s Top 10 Gut-Brain Healing Recipes

I’ve Been Exposed to Mold—Now What?

Mold is a serious issue and one I work diligently to help shed light on. In this bonus guide, you can expect to receive a com-

prehensive outline of environmental controls, tips, things to avoid, and a mold-free diet.

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Ingredients

For the Salad

For the Dressing (shake well)

Mix greens of your choice, washed, dried, and chopped

1/4 red onion, thinly sliced2 small Persian cucumbers,

sliced2 cups chopped tomatoes1 cup black olives1/4 cup crumbled or

cubed feta cheesecubed avocado

1/4 cup extra-virgin olive oil1/4 cup juice of from

jar of pepperoncini 1/2 tsp Vital Greek Herbspinch of salt and pepper

to taste1 Tbsp of feta cheese

Dr. Ken Brown

Dr. Ken Brown’s Bonus Gift!

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What to know if you have these 4 common symptoms

Note: If preferred, for additional protein, add blackened chicken or fish from your favorite recipe.

Great Gut Salad

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Ingredients

2 lbs. ground beef (you may substitute ground pork or turkey)

1 ½ tsp sea salt1 tsp ground black pepper1 egg1 medium onion,

finely chopped2 cups white button

mushrooms, finely chopped

1 tsp chili pepper flakes3 tsp fresh thyme, minced1 tsp fresh oregano, minced3 cloves garlic, minced½ cup paleo ketchup1 tbsp butter

Directions

1. Preheat oven to 350 degrees.

2. In a medium-sized skillet placed over medium heat, melt the butter, add the mushrooms and sauté for two to three minutes or until soft. Allow mushrooms to cool.

3. In a large bowl, combine the meat, salt, pepper, egg, onion, mushrooms, chili pepper, thyme, oregano, and garlic. Mix well, and break up the ground meat.

4. Add the cooked mushrooms. Evenly distribute the mushrooms to ensure that the loaf bonds well.

5. Lightly grease a loaf pan with additional cooking fat and fill it with the meat & mushroom mixture. Place in the oven and cook for approximately 15 minutes.

6. After cooking the loaf for 15 minutes, lightly spread the paleo ketchup on top.

7. Continue cooking for another 40 minutes.

Meatloaf

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Ingredients

1/2 cup raw oats, certified gluten-free

3/4 cup shredded carrot 1 tablespoon fresh

ground flax seeds1/2 cup raw cashews 1 tablespoon collagen

powder 1 tablespoon coconut flour 1 1/4 teaspoon pumpkin

pie spice 1/4 teaspoon sea salt 1/4 cup almond butter 2 tablespoons maple syrup

Directions

1. Add the raw oats to the food processor fitted with an “S” blade. Process briefly, 3-5 sec-onds. The oats should be bro-ken down but still coarse.

2. Add all ingredients except the almond butter and ma-ple syrup. Pulse a few times to break down the nuts and evenly distribute all ingredi-ents.

3. Add the almond butter and maple syrup and process un-til the mixture starts to form a ball.

4. Use a tablespoon to scoop and form the mixture into balls.

Dr. Jolene Brighten

Equipment Required

Food Processor

Carrot Spiced Energy Balls

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5. Place in a glass container with a lid and refrigerate overnight, or for at least 4 hours. This will allow the balls to firm up a bit, as the ground flax and coconut flour soak up some of the water from the carrots.

6. Enjoy!

This recipe was created with the help of Dr. Brighten’s nutritionist, Erica Favela. To get more gut loving, hormone harmonizing diet and lifestyle tools please visit www.drbrighten.com

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Dr. Kellyann Petrucci’s Bonus Gift

The High-Vibe Shopping List

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high vibration foods.

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Ingredients

1 can organic, full-fat, BPA free coconut milk

1 capsule Systemic Formulas ABC probioticDirections

1. In a clean glass jar, spoon entire can of coconut milk and powder contents of probiotic cap-sule (discard capsule itself ).

2. Stir until thoroughly mixed, and place lid on jar but leave slightly ajar so a small amount of air can pass in.

3. Allow to sit on the counter in a dark, room temperature area for 24 hours.

4. Stir mixture again. Wait another 24 hours (totaling 48 hours) and stir mixture again before placing in refrigerator.

5. After 48 hours of fermenting, yogurt can be consumed. If you wait a few more days, yogurt will thicken to Greek-style consistency.

6. Enjoy!

Dr. Dan Pompa

Homemade Coconut Milk Yogurt

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Dr. Dan Pompa’s Bonus Gift!

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the most obvious, and not so obvious, toxins in our everyday lives, and shares ways we can safely decrease exposure to safeguard against pervasive toxins. In our modern world, we

must intentionally create the healthiest environment possible to achieve and maintain optimal cellular vitality.

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from Within, Dr. Trevor Cates presents guidelines and recipes to transform your skin from the inside out.

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JJ Virgin, CNS, BHCN

Ingredients

For Spice Paste

For Spice PasteFor Each Latte

2 scoops JJ Virgin’s Vanillaor Chai All-In-One Pro-tein Shake (purchase here)

2 Tbsp ground turmeric1-1/2 tsp ground ginger1/2 tsp ground cinnamon1/2 cup filtered water

8 oz. unsweetened coconut milk1 tsp coconut oil1 tsp spice paste

Known for its anti-inflammatory properties, turmeric makes a deli-cious, nurturing hot drink when mixed with protein shake powder and coco-nut milk.

Directions

Stir together all the ingredients in a small saucepan until well-combined.

Cook over medium heat, stirring con-stantly until the mixture becomes a thick paste, about 1-2 minutes. Let the mixture cool, then store in a small jar in the refrigerator.

Spiced Tumeric Latte (a.k.a Golden Milk)

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For the Latte

Directions

Stir together all the ingredients in a small saucepan until well-combined.

Cook over medium heat, stirring constantly until the mixture becomes a thick paste, about 1-2 minutes. Let the mixture cool, then store in a small jar in the refrigerator.

This makes a cozy, healthy drink to help you wind down at the end of a long day. For more delicious, gut-healing recipe and tips, get your free JJ Virgin Gut Health Guide now.

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sugar cravings.

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A simple, colorful salad rich in can-cer-fighting phytochemicals and super antioxidants. Both watercress and red cabbage are rich in isothiocyanates that improve detoxification and inflam-mation function. These sulfur rich plant compounds also promote detoxifica-tion of estrogen and estrogen excretion leading to improved risk profiles for hormonal cancers such as breast can-cer and prostate cancer.

Dr. Nalini Chilkov

Ingredients

1 large bunch or 2 small bunches of organic water-cress1/4 to a 1/2 head of red cab-bage2-3 tbls of extra virgin olive oil1-2 tbls of balsamic vinegara handful of raw pine nutspinch of salt and fresh ground pepper1/4 cup of chopped parsley or cilantro

Directions

1. Wash one large bunch or 2 small bunches of organic watercress and chop coarsely.

2. Remove outer layers of red cabbage and slice thin (use

Watercress & Red Cabbage Salad with Toasted Pine Nuts

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about ¼ of a medium head for one bunch of watercress).

3. Toast a handful of raw pine nuts in a skillet, shaking constantly so they do not burn.

4. Toss salad with a pinch of salt, fresh pepper (if desired), and drizzle with balsamic vinegar and olive oil.

5. Add 1/4 cup of chopped parsley or cilantro.

6. Toss and serve!

Note: Use the best quality oil and vinegar you can find; most gro-cery store brands lack flavor and depth and are often derived from chemical processes.

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meals that support healthy gut bacteria for estrogen detoxifica-tion and elimination.

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Steven Wright

Ingredients

4 Lbs. of ground turkey3 tsp. sea salt2 Tbsp. water2 pinches of thyme2 pinches of black pepper

Directions

Knead all ingredients together in mixing bowl. Then, roll turkey mix-ture into a log on a foil-lined pan. Next, wrap the foil around the log and poke holes throughout using a knife or toothpick.

Bake at 300° F for about 2 hours or until cooked through. Slice into individual patties to eat for breakfast throughout the week. This makes around a dozen 6 oz patties. For more gut-healing rec-ipes and information, join us for a free webinar “How to Solve Your Leaky Gut and Reverse Chronic Illness.”

Make-Ahead Breakfast Turkey Sausage (SCD-friendly)

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autoimmune disease.

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Dr. Keesha Ewers’ Bonus Gift!

Ben Greenfield’s Bonus Gift!

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Leeks are an amazing detoxifier—they are a natural diuretic and help you cleanse and de-bloat while tasting deliciously sweet and buttery when cooked. Enjoy this soup with an extra sneaky punch of greens!

Dr. Jessica Drummond

Ingredients

2 tbsp olive oil or butter1 shallot5-6 leeksSea salt and freshly

ground black pepperbroth or water4-5 leaves of kale

1. Peel and slice the shallot.

2. Slice off ends of leeks and the thick green parts and discard, leaving just the white and light green parts. Slice in half lengthwise and slice into ½-inch chunks. There may be some dirt caught in there so rinse leeks with a salad spinner or bowl of cold water and dry with a towel.

3. Heat the olive oil or butter in large pot over medium heat. Let butter melt.

4. Add shallots and a pinch of salt and cook until soft, about 2-3 minutes.

Leek & Kale Soup

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5. Add leeks and a pinch of salt and pepper and cook, stirringevery minute or so, until leeks become soft and the green bits turn brighter.

6. Pour in enough broth or water to cover the leeks by about an inch. Bring to a boil.

7. Stir, lower the heat to a simmer, and cover. Let cook for about 15 minutes.

8. Tear kale leaves off the stem, break up into small pieces with your fingers, and toss into the pot with the leeks.

9. Cover and cook for another 5 minutes until kale has become tender.

10. Remove pot from heat, puree with an immersion blender or add veggies to a blender/food processor using a slotted spoon. Be careful—if using blender make sure you use a towel to cover the top instead of the blender top or the soup may explode from the heat!

11. Return pureed and buttery soup to pot (if you used the blender/food processor), taste and adjust the salt and enjoy!

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33

Mix everything except for 1 table-spoon of coconut oil together.

Use the other tablespoon of coco-nut oil to grease the pan.

Eat with or without maple syrup (these are moist enough to eat without)

Tricia Nelson

Ingredients

4 eggs2/3 can of pumpkin1/2 teaspoon baking powder1/4 teaspoon salt2 tablespoon coconut flour2 tablespoons coconut oilDash of cinnamonVanilla-flavored Sweetleaf

brand Stevia (or plain stevia)

Crushed walnuts (optional)

Directions

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Perfect Pumpkin Pancakes

34

Blend ingredients in a blender and enjoy!

Ingredients

8 oz. of unsweetened cashew, almond, coco-nut milk½ cup of unsweetened canned pumpkin

1 scoop of protein powder (any kind: whey, rice, pea, hemp, bone broth powder, etc.)

Dash of cinnamonA dash of powdered or

liquid stevia½ an apple (optional—for

additional sweetness and fiber)

A few ice cubes

Directions

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Creamy Pumpkin Smoothie

35

Ingredients

1 head of cabbage2 green apples shredded or

thinly sliced1 tablespoon of fresh

grated ginger1 tablespoon sea salt

Directions

1. Pull 3 outer leaves off the head of cabbage, set aside and cut cabbage in half.

2. Remove the cores from the cabbage and set aside.

3. Cut the cabbage into thin strips and place in a large bowl. You can also use a food processor or cabbage shredder for this step.

4. Add the salt, apples and ginger to the cabbage. Using your hands, mix and massage (squeeze) the salt into the cabbage for 5 minutes.

5. Set the cabbage aside and let it sit for 15-20 minutes so the sea salt has time to draw out the liquid and make the cabbage soft.

Danielle Ramirez

Apple Ginger Sauerkraut

36

6. Mix and squeeze the cabbage until it’s soft and when squeezed juice comes out.

7. Pack the cabbage mixture into the mason jar tightly with either your hand or a vegetable pounder. Push it all the way down until it submerges in its own juices (this is the brine).

8. Fill the jar until there is about 1-2 inches of space from the top. Pour the rest of the brine into the jar to cover the cabbage in brine.

9. Take one of the cabbage cores and place it on top of the cabbage. This will act as a weight to keep the cabbage submerged under the brine.

10. Roll up one of the outer cabbage leaves you set aside in step 1. Stuff the rolled up cabbage leaf on top of the cabbage core. This will keep the sauerkraut under the brine.

11. Screw on the jar loosely so gas can escape as fermentation takes place. Set on the counter for 5-7 days in a cool, shaded place to ferment.

12. Place a plate under the mason jar in case it bubbles over and makes a mess.

13. During fermentation, the sauerkraut will bubble, become dull in color and the brine will get cloudy. When ready, store the sau-erkraut in the refrigerator. Remove the rolled up cabbage leaves and toss in the garbage before eating. Sauerkraut will last for several months.

Download the Fermenting Veggies Troubleshooting Guide and get access to the free crash course on fermenting veggies here.

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One of the main ways we can control how our gut feels is to stop doing things that feel bad to us. When we reduce the stressful things in our life, we stop the stress we feel in our guts. And for most of us, we are doing TOO many things that we don’t care about, aren’t necessary, and are actively work-ing against our true life goals.

That’s why we have to start writing our “f%ck it list.”It’s a take on the “bucket list” of things we will do before we die.

Your “fu*k it list” is things you’ll stop doing asap because they’re robbing you of your vitality and hurting your gut with stress!

(An example from my life: having better boundaries with my ex-husband and not giving a f*ck if he’s mad at me for sud-denly not being a doormat in our co-parenting relationship)

Download the ebook and see the Positive Psychology tools in action in your own life!

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How to Write Your F*$& It List

39

The artichoke is an edible flower bud from the Mediterranean. It’s been consumed for its medicinal qualities and health benefits since ancient times. They may not have known why it was good for them, but thanks to modern science, we do!

Not only do artichokes bind to the “bad” or LDL cholesterol in the intestines, preventing it from being absorbed, but it also helps your body get rid of existing cholesterol. Thus, lowering the total cholester-ol levels in the blood.

Artichokes are also full of antioxidants and minerals like copper, cal-cium, iron, manganese, phosphorus, and potassium. Potassium helps control the heart rate and blood pressure by countering effects of sodium. So, as it turns out, artichoke hearts are good for your heart!

Think two hearts are better than one? This recipe also works wonder-fully with hearts of palm. They are usually in a jar near the artichokes, so why not throw them both in?

In this recipe, if you’re short on time or patience, you can purchase marinated artichoke hearts and skip Step 1.

Wendy MyersFDN-P, CHHC

Marinated Artichoke Hearts on Romaine

40

Ingredients

For the Salad

For the Marinade

1 head romaine12 cherry tomatoes, halved1 can (2-1/4 ounces) sliced

ripe olives, drained1 14-ounce can artichoke

hearts, drained, quartered

2 tablespoons fresh lemon juice

2 1/2 teaspoons Dijon mustard

1 large garlic clove, minced6 tablespoons olive oil

Directions

1. To make marinade, whisk lemon juice, mustard, garlic and olive oil together in a medium bowl. Season to taste with salt and pepper. Add artichokes. Marinade at room temperature at least 20 minutes and up to 4 hours.

2. In a large salad bowl, tear the romaine into pieces.

3. Place the romaine evenly among 6 plates. With a slotted spoon, divide the artichokes among each plate. Sprinkle on the olives and tomatoes. Spoon the remaining dressing over the top and serve.

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Ingredients

1 cup roasted sweet potato (cold)

1.25 cup chilled, filtered water

1 serving vanilla protein powder

¼ cup roasted cashews4 or 5 dashes cinnamon1 pinch sea salt

Directions

1. Add all ingredients to a blender (including the cold, pre-cooked sweet potato).

2. Blend on high for a minute until everything is incorporated.

3. Adjust spices if you need to.

4. Enjoy!!

Jennifer Fugo, MSc, CHC

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Creamy Sweet Potato Smoothie (dairy & fruit-free)

42

Ingredients

1 whole chicken preferablyorganic, rinse & pat dry

1/2 onion1 bay leaf1 bag baby carrots

preferably organic1 tbsp sea salt1 tbsp ground pepper:

black or white is fine1 tbsp paprika1 tbsp garlic powder1 tbsp dried thyme2 tbsp olive oil, optional

Directions

1. Turn your crockpot to low and dump in the entire bag of baby carrots. Even out the layer to cover the bottom.

2. Combine the salt, pepper, garlicpowder, paprika, and thyme in a bowl and mix with a fork or spoon.

3. Remove any contents left inside the chicken (ie. the liver and anything else by the store or your farmer).

4. Place the chicken on a big plate and rub it down with olive oil (you can also use duck fat or ghee if you’d like). Starting with the chicken with it’s back facing up, sprinkle on about half of the seasonings and then rub in with your hands.

5. Flip the chicken over, stuff the cavity with the onion and bay leaf, and then sprinkle on about two-thirds of the spices that are left. Again, rub them into the chicken skin so that it’s evenly coated.

Crock Pot Rotisserie Chicken

Jennifer Fugo

43

6. Place chicken breast-side up inside the crock pot. Sprinkle onthe last bit of spices evenly. Cover the container with the lid and allow the crock pot to cook undisturbed for 8 to 10 hours.

7. When the chicken is cooked, remove it and the carrots from the liquid that’s been produced. Be careful as the chicken will be so tender that it will probably want to completely fall apart. Discard the onion and bay leaf.

8. Store the liquid in an airtight container in the fridge. Once it has cooked, you can skim off the fat to cook with (only if the chicken is organic would you use the fat). You can use the juices to cook grains or other vegetables. If you need to save it for later, you can freeze it.

9. Enjoy the chicken as part of traditional meals or added to salads!

Note: The added oil/fat isn’t necessary for the chicken to come out correctly. I’ve made it without the added olive oil as I had run out and it came out just as good.

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Gluten & Dairy-Free Tigernut Flour Pancakeswith blueberry, ginger, & tumeric sauce

Directions

Heat a little oil of your choice in a pan. Combine the pancake ingre-dients and whisk and use a ladle to pour a little batter into the pan. Once bubbles begin to form, flip over using a spatula till you finish the batter.

Place all the sauce ingredients in a small pot and add in about 1/2 cup of water. Bring to the boil and then lower to a simmer. The sauce is done once it has re-duced and is a little gluey.

Serve with the pancakes.

Yasmina Ykelenstam

IngredientsFor the Pancakes

For the Pancakes

For the Sauce

For the Sauce

1/3 cup tigernut flour1/3 cup tapioca flour1/3 cup chestnut flour1/2 cup coconut milk2 eggs (or 6 tbsp chickpea

water, whipped; or two flax “eggs”)

2 tbsp coconut oil1 tbsp coconut sugar1/2 tsp raw organic vanilla

powder optional2-4 tbsp fresh ground

flax seeds

1 cup blueberries1/2 cup water1 tbsp date syrup or

coconut sugar1/2 lime or lemon squeezed1/2 tbsp grated ginger1/2 tbsp grated turmeric

pinch salt

45

Tomato Basil & Spinach Quinoa Bake

Directions

Dr. Partha Nandi, MD

Ingredients

1 1/2 cups quinoa, rinsed4 1/2 cups vegetable stock3 - 4 Tbsp avocado oil3 - 4 cloves garlic,

finely minced1 medium sweet onion,

diced1 1/2 cups cherry or grape

tomatoes, halved12 oz lima (butter) beans,

rinsed and drained8 oz fresh baby

spinach leaves½ cup dried cranberries2 Tbsp basil paste6 - 8 fresh basil leaves,

choppedSalt and freshly ground

black pepper to taste

1. In a medium pot, combine quinoa and broth. Bring to a boil and reduce to a simmer.

2. In a large Dutch oven, heat avocado oil over medium heat.

3. Add garlic and onion to Dutch oven and cook for 1-2 minutes. (onions should soften.)

4. Add tomatoes, both types of basil and beans.

5. Cook for 3-5 minutes.

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6. Take pot of quinoa and broth and pour into Dutch oven tomato mixture. (Save a bit of broth on the side in case you need to add it to the quinoa if absorbed too quickly in next step.)

7. Season and allow to simmer uncovered until quinoa absorbs the broth and is cooked all the way through.

8. When quinoa is done cooking, add spinach, red pepper flakesand dried cranberries.

9. Stir to wilt the spinach.

10. Top with more red pepper flakes (optional).

Note: Use organic ingredients whenever possible.

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47

How to Optimize Freezer Space

Leanne Ely is a New York Times best-selling author and the creator of SavingDinner.com, the original menu planning website bringing fami-

lies back to the dinner table for over 15 years.

If there’s an avalanche of food spilling out of the freezer compart-ment of your refrigerator every time you open it, or if stuff is buried so deep in your chest freezer that you’ve stopped even trying to search for things, it’s time to get your freezer situation under con-trol!

When your freezer is not organized into an efficient, usable space, you’re likely to allow the following to happen:

• You’ll buy groceries you don’t need, forgetting that you have plenty of chicken buried in the freezer.

• You’ll be less likely to use your freezer when it’s messy because it’s an unwelcoming environment. (Never mind the fact that you can’t fit anything else in there.)

• You’ll be more likely to have spoiled food on your hands because when your freezer isn’t organized properly, it doesn’t keep things at their optimal temperature and frozen food won’t last as long as it should.

Leanne Ely

48

Your freezer is an essential tool and, like with any other tool, in or-der to get the most out of it, you need to use it properly.

The best way to optimize the space in your freezer—whether you have a chest freezer, upright freezer, or over-under fridge/freezer—is to freeze things flat.

When you freeze pasta sauce, soup, ground meat, hamburger pat-ties, fish fillets, sliced chicken or prepared-in-advance future din-ners, freeze them flat in heavy-duty zipper bags. This way, you can stack those frozen items nice and neatly. Make it a habit to use a marker to jot down the name of the item and the date it’s been fro-zen on the front of each bag.

Not only will more things fit in your freezer when flat, but they will also thaw much more quickly. Picture, for example, a bag stuffed with six chicken breasts all stuck together and a bag with those breasts laying flat in a single row. Which do you think will be easier to thaw?

I do this with soup in single servings so that I don’t have to thaw out an entire batch of soup when I know I’ll just end up getting sick of it. Using single serving bags, frozen flat in the freezer, I can easily pop out the flavor I’m in the mood for and quickly thaw it in a bowl of cold water so it’s ready to be heated up for lunch or dinner.

Keep an inventory log near the freezer with a list of items that are in there, crossing items off as you use them. This way, you’ll know when you have six servings of chicken soup on hand, when you’re out of pork chops or when you only have one roast left.

When your freezer is in control, you’ll also be much better equipped to plan meals using what you have on hand.

49

Quick Beef Stir-Fry

Directions

In a large bowl, add ingredients and mix well. Place contents of bowl in a 1-gallon freezer bag and seal, squeez-ing out excess air.

To prevent freezer burn, place the filled bag in a second 1-gallon freezer bag; carefully squeeze the bag to force out any air, then seal. On the outside of the bag, label with the recipe name and date of preparation; place it in the freezer.

Here’s a great freezer meal for you from our Saving Dinner Freezer Club. Enjoy!

This is a two-step process; first prepare the beef to freeze in advance, then defrost and cook.

IngredientsFor the Marinade

For the Marinade

At the Time of Cooking

1 pound flank steak, sliced1/2 teaspoon honey1 teaspoon dry sherry, (or

use low sodium beef broth)

1 teaspoon low sodium soy sauce

1 teaspoon olive oil1 teaspoon cornstarchSea salt and freshly

ground black pepper to taste

3 tablespoons olive oil, divided

1 1/2 inch piece ginger, peeled

1 (8 ounce) package cremini mushrooms, sliced

3 teaspoons low sodium soy sauce

1 tablespoon butter2 cloves garlic, minced

Leanne Ely

50

Thawing

At the Time of Cooking

Defrost your freezer meal the night before in the fridge. If you don’t have a full thaw at cooking time, remove it from the bag from the holding bag and place it in a sink of water to speed-thaw your food. New rules allow for thawing in hot water (100 degrees) with no issues regarding quality or safety (old rules said to use cold water for thawing; this isn’t necessary, hot water is fast, effective and safe).

In a large sauté pan, over medium-high heat, add 2 table-spoons olive oil. Add ginger and the thawed beef and cook until browned. Transfer beef to a bowl and set aside, but dis-card the ginger.

In the same pan, add remaining olive oil and the mushrooms; cook for 8 minutes or until mushrooms are soft and brown. Add soy sauce, butter, and garlic; cook for 1 minute. Add beef and cook until warmed through. Serve with brown rice and steamed snow peas.

51

Combine cucumbers, garlic, dill, and sea salt in a bowl and mix well. Transfer to a canning jar, and using a spoon, crush the mix-ture to release as much liquid as possible. Liquid should cover the mixture to prevent mold. If you do not have enough liquid, add just enough water to make sure mix-ture is covered, not necessarily the entire 1/4 cup. Leave at least an inch between the relish and the top of the jar, as the relish will expand as it ferments. Cover tight-ly and store in a warm place for 2-5 days. Taste periodically and when the relish suits your taste, transfer to the fridge. Chill and enjoy!

Ingredients

2 cups finely diced cucumbers

2 cloves garlic, pressed 2 teaspoons dried dill2 tablespoons sea salt1/4 cup purified water,

as needed

Fermented Garlic Dill Cucumber Relish

Directions

Leanne Ely

52

Combine all ingredients in your food processor and process until as smooth or as chunky as you like your sauce. Add more water if you need it seems too thick or has trouble being pureed. Trans-fer to a jar, leaving an inch be-tween the sauce and the top of the jar. Seal jar tightly with a lid and store in a warm place for at least 3 days. Taste it and when it suits you, transfer to the fridge. Chill and enjoy!

Ingredients

2 cups diced apples1 cup diced pears1 teaspoon ground

cinnamon 1 dash nutmeg1/2 teaspoon sea salt2 tablespoons lemon juice2 tablespoons purified

water

Fermented Apple Pear Sauce

Directions

Leanne Ely

53

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54

Vegetable Soup

Directions

1. Process cut cabbage into thin strips, chop onion finely, and break broccoli into small florets. Cut cel-ery into 1-inch pieces and mince in food processor.

2. Put celery into a large bowl with arugula.

3. Sprinkle salt over arugula and celery, and massage until wilted.

4. Put water in pot and steam broccoli, onion, green beans and cabbage until just tender. Add steamed vegetables to bowl with arugula and celery.

Here is one delicious immune boosting vegetable soup recipe!

Ingredients

1 head broccoli1/2 cup green beans1/3 head of green cabbage2 cups baby arugula2 stalks celery1 cup arame sea vegetable1 teaspoon powdered kelp1 clove garlic, minced1/2 yellow onion1 tablespoon hemp seeds1 tablespoon sesame seeds,

ground1 tablespoon flax oil1 teaspoon Italian seasoning1/4 teaspoon sea salt

Dr. Ritamarie Loscalzo

55

5. Pour steam water over vegetables.

6. Add arame, kelp, garlic, Italian seasoning, sesame and hemp seeds, and flax oil, and stir well.

7. Add extra salt or seasonings, if desired. Stir and enjoy!

8. Add a pinch of cayenne. (optional)

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56

Artificial Sweeteners

Artificial sweeteners, such as aspartame and sucralose, are known neurotoxins that negatively impact digestion, brain function, and overall health. While it may seem appealing to give your chil-dren foods and drinks that taste sweet but have no calories, these chemicals can lead to obesity, reduce good gut bacteria, and in-crease attention, anxiety, mood, and behavior symptoms.

Read the ingredient list on food packaging carefully to make sure you are avoiding these chemicals that lead to worse health and behavior for your child. Instead, stick to water, whole foods, and packaged options that don’t include these toxic chemicals.

For a list of specific artificial sweetener ingredients to avoid, and more tips on which foods and ingredients can improve your child’s behavior (and which ones might make it worse), get Dr. Nicole’s Better Behavior Diet guide at https://www.drbeurkens.com/diet/.

Dr. Nicole Beurkens, PhD, CNS - Psychologist & Nutritionist

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Directions

1. Place the chicken bones, veggie trimmings, bay leaves, pepper-corns, apple cider vinegar, and fish sauce (optional) into the Instant Pot insert.

2. Fill to one inch below the max line with fresh cold water.

3. Place the insert into the Instant Pot, put the lid on, and closethe release valve.

4. Set to Soup, then manually change the time to at least 90minutes. (I go to the max time: 119 minutes).

5. Let the pressure release naturally.

6. Remove the insert and let the broth cool enough until it’s safe to handle.

7. At this point, strain it, bottle it up into quart-sized Mason jars, then refrigerate it.

Ingredients

Bones from 2 roasted chickens

Assorted veggie trimmings or aromatics, about 2 cups

2-3 bay leavesGenerous pinch of whole

black peppercornsGlug of apple cider vinegar1-2 splashes of fish sauce,

optionalWater

Steph Gaudreau

Instant Pot Bone Broth

58

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59

Dr. Erika Gray

Sautéed Sunchokes with Truffle Sea Salt & Herbs

How to nourish yourself and your bacteria, specifically your bifidobacteria species.

Incorporate prebiotic foods into your diet to feed your probiotics:

• Chicory root, onion, leeks, garlic, and sunchokes AKA Jeru-salem artichoke which naturally contain inulin, a prebiotic

• Resistant starches such as green plantains, boiled sweet potatoes

• cooked and cooled potatoes and soaked and boiled beans (if you can tolerate them)

Ingredients1 pound of sunchokes4 tablespoons cold

pressed filtered olive oil1 teaspoon truffle sea salt2 teaspoons of finely

chopped fresh rose-mary, thyme, and orega-no blended together

Directions

1. Wash sunchokes thoroughly and cut off any soft parts

2. Slice sunchokes into thin circles about the size and thickness of a quarter

3. Heat olive oil on medium heat until light shimmer

60

4. Lay sliced sunchokes in a circle in the oil and cook 5-7 minutes until light brown

5. Flip sunchokes and cook other side for additional 5-7 minutes.

6. Repeat steps 4-5 with remaining sunchokes

7. Place sunchokes into bowl and sprinkle with sea salt and herbs

8. Enjoy

You can also roast sunchokes in the oven at 375 degrees F.Combine sliced sunchokes with olive oil and herbs.Spread them out onto parchment paper lined cookie sheet.Roast 15 minutes or until centers are golden brown.

Substitutions

Sea salt for truffle saltDrizzle with truffle oil if no truffle salt on handUse 1 tablespoon of dried herbs if fresh ones are not available

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61

You can make this appetizer or snack in a snap, and everyone will want the recipe. News of this enticing appetizer has spread quickly beyond my client base and into their friends’ homes. Most snack food these days is not real-ly food at all, but this one is brim-ming with good nutrition.

Basil boasts antimicrobial prop-erties and studies coming out of Texas AgriLife Research Center show that plums may have as many or more antioxidants as blueberries. Goat cheese is more easily digestible than cow cheese due to its higher PH, shorter-chain fatty acids, and smaller fat mole-cules. Also, goat’s milk products are a great source of calcium.

Terri Cochrane, CN, CCP

Ingredients

4 fresh plums, pitted and sliced

4 ounces herbed goat cheese

1⁄2 cup fresh basil leaves, thinly sliced

1 teaspoon apple cider vinegar

1 teaspoon monk fruit sugar

Place plums on a serving dish. Top plums with goat cheese and basil.

Combine vinegar and sugar and stir until sugar is dis-solved. Drizzle vinegar/sug-ar combination over cheese.

Directions

Plum Boats with Basil & Goat Cheese

62

This recipe is a favorite of my cli-ents. Even beginners in the kitch-en find it easy to prepare. The spices work together to give this meal its great flavor. But the spic-es used are more than just tasty. They possess potent antimicrobi-al and anti-inflammatory proper-ties that provide significant pro-tection against several chronic health conditions, including heart disease and tumor formation.

Ingredients

1 tablespoon olive oil 2 lb ground bison, elk, or

venison ½ cup chopped onion ½ cup chopped red pepper 3 cloves garlic, minced ½ cup water 1 teaspoon chili powder

(or more to taste) 1 tablespoon ground cumin¼ teaspoon nutmeg ¼ teaspoon cinnamon ¼ teaspoon paprika 1 teaspoon turbinado or pure cane sugar ½ teaspoon sea salt,

or more to taste ¼ teaspoon cracked

black pepper One 16-ounce can

pinto beans, drained One 16-ounce can

chickpeas, drained Two 14-ounce cans

fire roasted diced toma-toes (I prefer the Muir Glen brand)

One 8-ounce can tomato sauce

One 6-ounce can tomato paste

1 cup fresh chopped cilantro

In a large Dutch oven, add ol-ive oil, ground meat, onion, red pepper, and garlic. Cook over medium-high heat until meat is browned, stirring until meat crumbles. Add remaining ingre-dients except cilantro, stirring until well combined. Bring to a boil, reduce heat, and simmer for approximately 20 minutes, stirring occasionally. Spoon into bowls. Top with fresh cilantro.

Directions

Wild Game Chili

63

The combination of the dried beans, garlic, and cumin in this recipe is a powerhouse for detoxification. The black beans, like lentils, pack a high fiber punch—15 grams per one cup serv-ing—but black beans also contain a phenomenal amount of the trace mineral molybdenum, which helps to detoxify sulfites.

Sulfites are a type of preservative commonly added to prepared foods. This is not good news, as many people, especially those with any neurological dysfunction, are sensi-tive to sulfites. A cup of black beans will give you almost 200 percent of the daily requirement for this helpful trace mineral. Garlic and cumin have been shown to enhance the liver’s de-toxification enzymes. This black bean recipe is great for clear-ing the body of toxins.

Ingredients

One 16-ounce bag of dried black beans

1 clove garlic, peeled1⁄2 onion, cut in quarters1 teaspoon sea salt1 to 2 tablespoons cumin1 teaspoon sea salt1 teaspoon balsamic vinegar1⁄2 teaspoon turbinado

sugar

In a pressure cooker, place beans, garlic, onion, and salt. Add water to cover beans, roughly 3⁄4 full. Tightly secure pressure cooker lid. Place over high heat until pressure cooker is pressurized; lower to medium-low heat.

Directions

Cuban Black Beans

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Cook for 11⁄2 hours. Remove from heat and allow cooker to depressurize. Open lid. Add cumin, salt, vinegar, and sugar. Mix well. Simmer over medium-low heat for 20 minutes or until de-sired consistency is reached. Serve with brown or basmati rice.

Note: No pressure cooker? Place 10 cups of filtered water, beans, garlic or onions, and salt in a Dutch oven. Bring to a boil. Reduce heat and simmer over medium heat for 2 to 3 hours, stirring occasionally until beans are tender. Once beans are cooked, follow remaining instructions above.

Add the following to Cuban Black Bean recipe:

2 cups chopped carrots1 cup chopped fresh cilantro

Mix well. Simmer over medium-low heat for 5 minutes.

Top scrambled eggs with Cuban black beans and salsa. Serve with avocado slices. This also can be made into a breakfast burrito; just put all of the ingredients in a whole grain, gluten-free tortilla and enjoy!

Things to Make with Your Black Beans!

Black Bean Carrot Soup

Huevos Rancheros

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I have made this multiple times and it is an awesome, quick, on-the-go meal if you plan ahead. You will be able to wrap and roll this meal in less than 5 minutes if you have your wild boar already cooked. All you need to do is shred the meat and place the in-gredients in the pan. Wild boar re-places traditional pork, which has now been linked to a host of gas-trointestinal conditions because of the potential pathogens it carries.

Wild Boar Carnitas

Ingredients

8 cups filtered water1⁄2 onion, cut into quarters1 stalk celery, cut into chunks1 teaspoon sea salt1 teaspoon dried oregano1 lb wild boar rump

Directions

Seasoning Mixture1 onion sliced thinly1⁄2 teaspoon salt1 teaspoon ground cumin1⁄2 teaspoon crumbled dried oreganoJuice from one lime1 tablespoon olive oil

1. In a stock pot over high heat, bring water, onion, celery, salt, oregano, and wild boar to a boil.

2. Reduce heat to medium-low and simmer uncovered for approximately 35 minutes or until meat is cooked through.

3. Remove wild boar and shred (keep stock for soup—see the recipe below).

4. Transfer shredded wild boar to a medium bowl.

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5. Add seasoning mixture ingredients except for olive oil and toss together.

6. Add olive oil to a non-stick skillet and toss in wild boar mixture.

7. Stir fry over high heat for 3-5 minutes.

Serve with rice, beans, and gluten-free whole grain tortillas.

Use stock to make a quick and easy soup with frozenorganic veggies and canned tomatoes:

4 cups stockone bag frozen vegetablesone 14.5-ounce can of tomatoes

Wild Boar Stock Vegetable Soup

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Recipe by Andrea Nakayama and Renee Hunt for the Functional Nutrition Alliance

If you like toasts, chips, and crackers, this recipe is for you! These melbas are sweetened with yacon syrup, a sweetener alternative made from a tuber root, the yacon plant. It doesn’t spike blood sugar because it’s low glycemic. Its sweetness comes from its high content of fructooligosaccharide, or FOS.

Consuming FOS foods is not appropriate for everyone. It’s a pre-biotic food, which means it feeds our good bacteria. But some people have to tread lightly (start low and go slow) when bring-ing in these prebiotic foods.

Personally, we love it, but if you know you currently have issues with FODMAP foods, sit this recipe out for now and earmark it for another time. For everyone else, give it a try! You’ll find that the flavor of yacon is comparable to a very mild molasses or cara-mel taste and these melbas hit the mark for a slightly sweet and savory melba that makes a great carrier for your favorite crack-er toppings.

Andrea Nakayama,FNLP, MSN, CNC, CNE, CHHC

Sweet Melbas

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Ingredients

1-1/4 cups raw or sproutedand dehydrated pecans

3/4 cups coconut flour 3/4 teaspoon garlic salt1/3 to 1/2 cup yacon syrupsea salt for sprinkling

MaterialsWaxed PaperParchment Paper

Directions

1. Place pecans in a bowl, cover with water and soak 2-6 hours. Discard water when done. Rinse and either put the pecans in a dehydrator overnight or in a 180 F de-gree oven on a baking sheet for about 2 hours.

2. In a food processor, process the nuts to create a fine flour. Use the “pulse” option. Be sure not to over-process where the nuts become a paste (or butter).

3. Add the remaining ingredients to the food processor and continue to pulse until the mixture holds to-gether when pressed between your fingers.

4. Remove the mixture from the processor, placing it onto the waxed paper. Mold the “dough” into a log and roll tightly within the waxed paper. Make sure the log is tight and compact. Place the log in the freezer for 20 to 30 minutes.

5. Preheat oven to its lowest setting, 200F or below. (Alternately, you can use your dehydrator if you have one.)

6. Remove your Melba log from the freezer. Using a sharp serrated knife, cut the log into thin slices. Place these rounds on a cookie sheet lined with parchment paper, sprinkle the tops with sea salt, and place in the preheated oven.