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WELCOME TO THE SURVIVOR GUIDE TO EATING POWERED BY THE PROTEIN BAKESHOP This edition of the Survivor Guide To Eating has been enhanced incredibly through collaboration between Vogue Fitness and the Protein Bake Shop. We have worked very closely with Rashi, Founder and Chief Nutritionist of PBS, to bring you a nutrition plan that will help you to accelerate and maximize the results from our Survivor program. ABOUT RASHI Founder & Chief Nutritionist The Protein BakeShop

Rashi is a dietetics expert and a Diabetic Educator. She has her clinical practice in Dubai and Mumbai. Her forte is helping clients lose inches and manage their weight by stabilizing their insulin levels, healing their gut and balancing hormone health. She specializes in metabolic syndrome and lifestyle disorders. She is the founder of UAE and India’s first and only Grain free fitness bakery, The Protein BakeShop. Once you start your plan, you can also contact Rashi if you have any questions through the ‘Ask Rashi’ feature on the PBS website at theproteinbakeshop.com

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SURVIVOR GUIDE TO EATING CONTENTS EATING PLAN

1. Introduction to Clean Eating Philosophy 3 2. Know Your Body Better 3 3. The 7-Day Cleanse 4 4. Week 1: The Week 1 Nutrition Plan Cleanse 5 5. Weeks 2 – 4: What To Eat and What to Avoid 7 6. Weeks 2 – 4: Sample Survivor Meal Plan 10 7. Chicken Recipes 12

RECIPES

8. Chicken Recipes 16 9. Turkey Recipes 19 10. Paleo & Vegan Recipes 24 11. Gut Cleanse Recipes 27

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INTRODUCTION TO EATING CLEAN PHILOSOPHY Eating clean means a lot of different things to different people. And it generally depends on where you’re starting out and what your goal is. The idea is to be better than what you were yesterday. You could decide to quit junk and stick to eating real whole foods like whole grains, lentils, fruits, vegetables and nuts or you could follow the 80/ 20 rule of eating better most of the times and cheating 20% of the times or you could hop onto the next fad diet for a while and realize how it does no good in the long run. Your metabolism is unique and we need to figure out what strategy works best for our body so we can constantly see improvements in the way we think, look, feel and perform. The Protein Bakeshop, in collaboration with Vogue Fitness, have specially designed a 30-day Meal Plan for you so that you can feel and perform at your best throughout the Survivor Program. This will come with its share of inconvenience but you can expect to feel the following by the end of 30 days:

• An increase in energy levels during your daily activities • Stable sugar levels that will lead to mental clarity and greater positivity when coupled with

the intense exercise program that Survivor offers • A better insulin response which in turn helps you metabolize fat to maximize your physical

goals during the program • A healthier cleaner gut that is less inflamed which will dramatically improve any digestive

disturbances that you may have been feeling. • A better control over your appetite and understanding the difference between hunger and

temptation. KNOW YOUR BODY BETTER The Protein Bakeshop believe that it is extremely essential to know what is your starting point so we can compare, judge and track measurable results. There are 2 analysis that they recommend: 1. List of basic blood work: You can get this analyzed by your health expert to check if there are

any levels that are off. Please take the necessary medication / precautions you need to in order to bring these under control. o CBC o Fasting Glucose

o Lipid Profile o Thyroid Function

o Uric Acid

2. Body Fat analysis. Going by your weight and BMI is now a redundant concept. What matters

is what your weight is made up of. Judge your progress based on your body fat %. Vogue Fitness includes body fat testing pre-and-post Survivor program, so make sure that you get this tested for FREE before you start the program!

Body fat reduction and if you are losing inches, feeling better, have improved skin health, have the energy to push yourself during your workout, then you are on the right track. We recommend you do your body analysis every 2 weeks so you can adjust the amount of protein you are consuming; in case you begin to see a drop in your muscle mass.

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THE 7 DAY CLEANSE TO START (PRE-SURVIVOR OR FIRST WEEK) We’re going to kick start this 30-day meal plan with a gut cleanse. Details about who needs to do it and how it works are as follows: If you do not resonate with the following symptoms, you can skip this step. Symptoms indicating that you need a gut cleanse: 1. Digestive issues like constipation, feeling bloated after meals, acidity, flatulence and feeling

gassy. 2. Stubborn weight that just won’t budge specially around your mid section. 3. Extremely low energy levels throughout the day. 4. An erratic or disturbed sleep cycle. 5. Uncontrollable craving for carbohydrates (such as sugars) or not being able to control your

portions specially while snacking. How it works: 1. There is a strong connection between your gut and brain. Research shows how your gut is like

your second brain and they are a lot like Siamese twins. If your stomach lining is sensitive, inflamed and does not have a healthy flow of the good micro flora, it has a negative impact on our brain which then has a ripple effect on many of our bodily functions.

2. Your gut or stomach has a sensitive lining that tends to get inflamed by bad lifestyle habits like being sleep deprived, being under stress, consuming antibiotics, eating an overdose of inflammatory foods like sugar, soy, lentils and dairy.

3. An inflamed gut affects us in more ways that we can imagine. Your gut lining is responsible

for a healthy appetite, balanced hormones especially thyroid hormones which help your metabolism stay normal. Major Neurotransmitters found in the brain: serotonin, dopamine glutamate etc occur in the gut. So most often our mood is controlled by our gut health too.

4. Working on your gut with this Cleanse will help improve all symptoms above as well as helping

you balance your blood PH levels. When food gets digested in your body, it leaves behind an acidic or alkaline residue. An acidic environment is receptive to many disorders and an alkaline environment is more conducive to good health. Cleansing your gut will promote a healthy alkaline body PH.

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WEEK 1 NUTRITION PLAN: GUT CLEANSE Day 1 + Day 2 + Day 3 + Day 4

Meal One: 1-2 Tbsp of raw virgin coconut oil Meal Two: Avocados with a bowl of mixed berries + Activated Charcoal Drink Meal Three: Macadamia Nuts Meal Four: Mixed greens (Cooked or raw) sautéed in coconut oil with 4 tbsp of sesame

seeds + Sweet potato mash Meal Five: Almond and date smoothie or Coconut smoothie Meal Six: Green liver cleanse juice + Vegetables cooked in coconut cream Bed Time: Intensive Replete in 200 ml Water

Day 5 + Day 6 + Day 7

Meal One: 1-2 Tbsp of Virgin coconut oil Meal Two: Bowl of mixed fruits with Activated Charcoal Drink Meal Three: Handful of Macadamia Nuts Meal Four: Avocado mash + Egg whites cooked with mushrooms and spinach Meal Five: Coconut Water + tender coconut meat Meal Six: Green liver cleanse juice + Sweet potato + vegetable patty with coriander

sauce Bed Time: Intensive Replete in 200 ml Water

Daily Supplements o Vitmain D ( 2000 IU) with a Tablespoon of Coconut oil. The fat content helps better, faster

absorption of the vitamin.

o B complex ( 100) with Breakfast. B vitamins help metabolize carbohydrates efficiently and give you more energy through the day.

o Omega 3 ( 2000 ) with Lunch We get way too much Omega 6 in the day and this disturbs the delicate balance of Omega 3 to 6 that our body needs. Load up on Omega 3 through the day.

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o Vitamin C (2000 ) with lunch Great anti oxidant for those who are struggling with unwanted

stress and smokers

o Magnesium (400) post workout It is a powerful muscle relaxant and helps you sleep better which helps better faster recovery.

o Zinc Citrate (15) post workout specially for those having issues like low energy, thinning of hair or those who have thyroid.

o Calcium (2000) if you’re above 35, your body’s ability to produce it’s own calcium declines and you need to supplement and get it from food sources to maintain optimum levels.

o Intensive Replete: 1 sachet: Every Night before going to bed or first thing in the morning.

This is mandatory for the 1st Week. It helps to improve your gut’s healthy micro flora making the healing process faster.

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WEEK 2 + WEEK 3 + WEEK 4 WHAT TO ELIMINATE All of the below are inflammatory foods and leave behind an acidic residue while getting digested. Eliminating these for a while will give you clarity on what really works for you. When we make these inflammatory foods part of our regular diet we cause chronic inflammation which can lead to host of other issues. AVOID WHEAT o Irradiation, a process to eliminate pests that found their way into grains and flours during the

long storage process. Irradiated food lowers immune resistance, decreases fertility, damages the kidneys, depresses growth rates, and reduces vitamins A, B complex, C, E and K.

o Modern milled wheat eliminates the richest source of nutrients including proteins, vitamins, lipids, and minerals found in the bran, germ.

AVOID DAIRY o Dairy has high content of carbs in it and the fact that it’s highly insulin promoting. This can

exacerbate problems related to weight and insulin control. o Lactose is not well tolerated by most people. o Dairy is growth promoting because of a multitude of growth factors like IGF-1 (Insulin-like

growth factor 1), undesirable things like acne can become a problem and some people argue that cancer cells could also develop much faster with dairy.

AVOID SOY o Soy contains high levels of goitrogens. Goitrogens are compounds that inhibit the

thyroid’s ability to utilize iodine correctly which could lead to hypothyroid problems. Thus, slows down the metabolic rate and lowers immunity.

o Improper balance of testosterone to estrogen in men can lead to a lower libido, fat accumulation around the waist and loss of energy, stamina and virility and even man boobs (gynecomastia).

o Having abnormally high levels of estrogen doesn’t mean you’ll be more of a woman. It could disrupt your periods, fertility and put you at risk for breast cancer.

AVOID LEGUMES o Like grains and pseudograins, legumes contain phytic acid. Phytic acid binds to nutrients in

the food, preventing you from absorbing them. o Another drawback of these foods is their lectin content. Potentially toxic lectins are highest in

grains, legumes, and dairy. In the body, lectins damage the intestinal wall, contributing to leaky gut, with all its associated digestive and autoimmune problems.

AVOID SUGAR o High sugar diets can lead to insulin resistance. This condition is one of the hallmarks of obesity

and overweight humans everywhere. o Sugar has no nutrients, no protein, no healthy fats, no enzymes.

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AVOID VEGETABLE OILS o Some vegetable and seed oils are also made from genetically-modified vegetables or seeds. A

good example is canola oil because it is often made from genetically-altered rapeseeds. This seed is actually toxic to humans due to high erucic acid content.

o studies have shown that these heavily-processed oils can dramatically increase your risk of developing any of the following medical conditions: Diabetes, Heart disease, Breast and Prostate Cancer

o Vegetable and seed oils are unusually rich in omega-6 fatty acids which taken in high consumption leads to inflammation. Always cook your meals in Organic unsalted butter, ghee or virgin coconut oil.

WHAT TO EAT Focus on eating the following foods listed. The idea is not to calorie count or eat less. Simply focus on eating more of the good clean stuff and minimize junk and other inflammatory foods to about 20 % in the week. Whole Eggs, Meat, Fish, Chicken, Vegetables, Fruits, Nuts, Sweet potato, Rice and Dates. You shopping list can include:

PROTEINMeatsTurkeyChickenbreastPorktenderloinPorkchopsSteakVealBaconPorkGroundbeefGrass-fedbeefChickenthighChickenlegChickenwingsLambVenisonsteaksBisonRabbitBeefjerkyEggsOstrichPheasantQuailLeanvealSeafoodBassSalmonHalibut

CARBOHRDRATESVegetablesAsparagusArtichokeheartsBrusselssproutsCarrotsSpinach/KaleCeleryBroccoliZucchiniCabbagePeppers(allkinds)CauliflowerParsleyEggplantGreenonionsPostWorkoutVegetablesButternutsquashAcornsquashYamSweetpotatoBeetsFruitsAppleBlackberriesPapayaPeachesPlums

FATSFatsAlmondsCashewsHazelnutsPecansPinenutsPumpkinseedsSunflowerseedsMacadamianutsAvocadoWalnutsOilsCoconutOilOliveOilAvocadoOilGrass-Fedbutter

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MackerelSardinesTunaRedsnapperSharkSunfishSwordfishTilapiaTroutCrabCrawfishCrayfishShrimpClamsLobsterScallopsOysters

MangoLycheeBlueberriesGrapesLemonStrawberriesWatermelonPineappleguavaLimeRaspberriesCantaloupeTangerineFigsOrangesBananas(PostWO)

HOW MUCH IS TOO MUCH? PORTION CONTROL After the 1st week of doing the gut cleanse, you will be more in touch with your appetite. Understanding the difference between hunger and temptation becomes easier. Sleep cycles improve so you will notice positive changes like being able to stop when you are full and not “stuffed” Try the rule of stopping to eat when you are 80% full, which means you should stop eating when you still have space for another portion of rice or chicken. Your brain takes about 20 minutes to realize that your stomach is full, so this is a great way to start getting in touch with your appetite.

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WEEK 2 + WEEK 3 + WEEK 4 SAMPLE MEAL PLANS Sample Day 1 Meal one: Butter coffee or 1 tbsp of butter or coconut oil Meal Two: 2-3 whole Eggs cooked in butter with mushrooms + spinach Meal Three: Rice with Veggies and Salmon Meal Four: Bowl of mixed Nuts Meal Five: Sweet potato mash with 1 Whole avocado + Grilled chicken Sample Day 2 Meal One: Butter coffee or 1 tbsp of butter or coconut oil Meal Two: Coconut Flour Pancakes Meal Three: Coconut water with tender coconut Meal Four: Grilled white fish with a green salad Meal Five: 1 Whole avocado chopped with coriander, lemon and Himalayan salt or just plain

avocado Meal Six: Minced lamb with sautéed veggies Sample Day 3 Meal One: Butter coffee or 1 tbsp of butter or coconut oil Meal Two: 2-3 Whole Eggs with an avocado mash Meal Three: Coconut Chunks Meal Four: Sweet potato mash with Grilled chicken and Veggies Meal Five: Handful of mixed nuts with 2 -3 dates Meal Six: Green liver cleanse juice with White fish + raw baby spinach with olive oil and

lemon Sample Day 4 Meal One: Butter coffee or 1 tbsp of butter or coconut oil Meal Two: Green liver cleanse juice with 1 Whole avocado and Bowl of mixed berries + 1

Whole egg Meal Three: Rice with Veggies and Beef curry Meal Four: Bowl of mixed Nuts Meal Five: Salmon with roasted carrots and baby spinach Sample Day 5 Meal One: Butter coffee or 1 tbsp of butter or coconut oil Meal Two: Whole eggs with organic bacon strips with grilled veggies Meal Three: Whole avocado with sweet potato and chicken salad Meal Four: Coconut water with a handful of mixed nuts Meal Five: Green juice with Grilled white fish

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Sample Day 6 Meal One: Butter coffee or 1 tbsp of butter or coconut oil Meal Two: Boiled Eggs with a bowl of mixed berries Meal Three: Rice with meat and greens Meal Four: Coconut water Meal Five: 1 low Carb PBS Peanut butter truffle Meal Six: Green liver cleanse juice with Salmon Sample Day 7 Meal One: Butter coffee or 1 tbsp of butter or coconut oil Meal Two: Bowl of PBS Rawnola with Almond milk Meal Three: Coconut water Meal Four: Sweet Potato with salmon and greens Meal Five: 1 whole Avocado Meal Six: Beef Patty with Greens

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CHICKENRECIPES

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Citrus&herbwholeroastedchicken¼cupmeltedbutter,coconutoil,bacongrease,orduckfat1wholechicken1onion,cutintolargechunks4-6clovesofgarlic,smashed1orangeorlemon,cutinto6pieces2-4largecarrots,cutintolargechunks*1tbspHerbSaltBlendBlackpeppertotastePreheattheovento375°F.Brushthebottomofalargeroastingpanwithsomeofthemeltedbutter.Removeanygizzardsororgans(sometimesinapaperorplasticwrapping)fromtheinsideofthechicken.Stuffthechickenwiththeonions,garlic,andsomeofthecitrus.Placethecarrotsaroundthechickenintheroastingpan.Brushthechickenwithmeltedbutter,andsprinkleitwiththeHerbSaltBlendandblackpepper.Roastuntilthechickenreaches165°Fwhenathermometerisplacedbetweenthelegandbreast.Cookingtimedependsonthesizeofthebirdbutisapproximately20minutesperpound.

*SaltBlend1cupfreshherbs(rosemary,sage,thyme,lemonpeel,etc.)Preheatovento250°Forthelowestsetting(a“warm”settingwillwork,too).Spreadindividualherbsontheirownbakingsheets,anddryintheovenuntiltheybreakapartwhenhandledbetweenyourfingers.Thistakesroughly4hours.Usingafoodprocessororamortarandpestle,grinddriedherbsandsalttoyourdesiredconsistency.Re-drytheherbsaltintheovenifthereisanyremainingmoisture.Storetheherbsaltinglassjarsincool,dryplace.

Savorybakedchickenlegs6chickenlegs1-2tbspmeltedbutter,gheeorcoconutoil*2tbspofthespiceblendPreheatovento375°FPlacethechickenlegsontoabakingsheetorintoanoven-safedish,andbrushthemwithmeltedbutter.Sprinklethespiceblendevenlyoverthechickenlegs.Bakefor45-60minutesoruntilathermometerreads165°Fwheninsertedintothecenterofoneofthechickenlegs.*SmokySpiceBlend

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1tbspchipotlepowder1tbspsmokedpaprika1tbsponionpowder½tbsp.cinnamon1tbspseasalt½tbsp.blackpepperMustardglazedchicken¼cupmeltedbutterorcoconutoil2tbspgluten-freemustardBlackpeppertotaste1tspsagesaltor½tspseasalt+½tspdriedsage12bone-in,skin-onchickenthighsPreheatovento425°FInasmallmixingbowl,combinethemeltedbutter,mustard,blackpepper,andsagesalt.Placethechickenthighsonabakingsheetoroven-safedish,andbrushthemixtureevenlyovereachone.Bakefor45minutesoruntilathermometerreads165°Fwheninsertedintothecenterofoneofthechickenthighs.Chickenlettucewraps1lbboneless,skinlesschickenthighs2tspchipotlepowder½tspgarlicpowder½tsponionpowderSeasaltandblackpeppertotaste2tbspcoconutoil1headofbutterlettuce(orothervariety)1avcado,sliced½cupcherryorgrapetomatoes,halved2tbspchoppedgreenonionsSlicethechickenthighsinto¼inchstrips.Tossthechickeninamixingbowlwiththechipotlepowder,garlicpowder,onionpowder,seasalt,andblackpepper.Inaskilletovermediumheat,meltthecoconutoil,andtheplacethechickenthighsintheskillet.Cookforapproximately5-10mins,turningoccasionallyuntilthechickeniswhiteallthewaythrough.Serveinlettucecups,andtopwithslicedavocado,halvedcherryorgrapetomatoes,andchoppedgreenonions.

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TURKEYRECIPES

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Chinese5-spiceturkeylettucecups2tbspcoconutorpalmoil1lbgroundturkey1½tbsp.chines5-spice2tbspcoconutaminosSeasaltandblackpeppertotasteSAUCE2tbspsesametahini(oralmondorsunbutter)2tbspcoconutaminos1tbspcold-pressedsesameoil1tspsesameseeds,forgarnishTOPPINGS1largecarrot,shredded¼cupcilantro,chopped½cupbellpeppers½cupchoppedcucumber¼cupredcabbage,shredded1lime,cutintowedges1tbspsesameseedsforgarnish1headofbutterorbibblettuceInalargeskilletoveramediumheat,meltthecoconutorpalmoil.Addthegroundturkey,Chinese5-spice,coconutaminos,salt,andpepper.Withawoodenspoonorheat-resistantspatula,breakthemeatupinthepanandspreadthespicesaround.Cookuntilbrowned.Tomakethesauce,combineallingredientsexceptforthesesameseedsinasmallmixingbowl.Useasmanyorasfewtoppingsasyoulikeandserveincupsoflettuce.Sageroastedturkeylegs2largeturkeylegs1tbspmeltedbutterorcoconutoil*1-2tspHerbSaltBlendmadewithsageBlackpeppertotastePreheatovento375°FBrushtheturkeylegswithmeltedbutterorcoconutoilandseasonthemgenerouslywiththesagesaltblend.Placetheturkeylegsinashallowoven-saferoastingdishandcoverwithfoil.Bakefor30mins.Removethefoilandcontinuetobakeuntiltheinternaltemperatureoftheturkeyreaches165°F(another15-30minutes)

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*SaltBlend1cupfreshherbs(rosemary,sage,thyme,lemonpeel,etc.)Preheatovento250°Forthelowestsetting(a“warm”settingwillwork,too).Spreadindividualherbsontheirownbakingsheets,anddryintheovenuntiltheybreakapartwhenhandledbetweenyourfingers.Thistakesroughly4hours.Usingafoodprocessororamortarandpestle,grinddriedherbsandsalttoyourdesiredconsistency.Re-drytheherbsaltintheovenifthereisanyremainingmoisture.Storetheherbsaltinglassjarsincool,dryplace.

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SEAFOODRECIPES

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Redpalm&coriandertunaoverdaikonnoodlesalad1tbspredpalmoil,melted1lbwildtunasteaks½tspLemonsaltoruse¼tspsaltandthezestofhalfalemon¼tspcorianderBlackpeppertotaste½ofalemon1tbspextra-virginoliveoilDAIKONNOODLESALAD2-3daikonradishes1largecarrot1tbspfreshcilantro,choppedJuiceof½lemon1tbspextra-virginoliveoilorcold-pressedsesameoilSeasaltandblackpeppertotasteBrushtheredpalmoilovereachsideofthetuna.Combinethelemonsalt,coriander,andblackpepperinasmallbowl,andsprinklethemixtureevenlyoverbothsidesofthetuna.Grillthetunafor3minsoneachsideoruntildonetoyourliking.Ifyouareenjoyingwild,sashimi-gradetuna,youcanleaveitnearlyrare.Ifyouareeatingawildbutlowergradetuna,cookuntilitisjustpinkinthecenter.FortheDaikonNoodleSalad:Rinseandpeeltheouterskinofthedaikonradisheswithastandardvegetablepeeler.Usingajuliennepeeler(orcontinuewiththestandardpeelerifyoudon’thaveajuliennepeeler),continueto“peel”theradishesintonoodle-shapedpieces.Repeatthisprocesswiththecarrot.Inalargemixingbowl,tossthejuliennedradishesandcarrotswiththechoppedcilantro,lemonjuice,oil,saltandpepper.Serveimmediatelytoretainthecrunch,asthedaikonwillbecomesoggyifitsitstoolongbeforeservice.PlatethetunaovertheDaikonNoodleSaladandfinishwithasqueezeoflemon;drizzletheextra-virginoliveoiloverthetunabeforeserving.Lemonrosemarybroiledsalmon2tbspbutter,ghee,orcoconutoil1lbwildsalmon,eitherwholeorinportions1lemon*1tsprosemarysaltPreheatoventoalowbroilsetting.Placethinlyslicedpatsofbutterinabakingdish,orspreadgheeorcoconutoiloverthebottomofthedishandsprinklewiththerosemarysalt.Addmorethinpatsofbutterontopofthesalmon,andtopwithslicesoflemon.Broilonlowforapproximately10-12minutesoruntilthesalmoniscookedtoyourliking.

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*SaltBlend1cupfreshherbs(rosemary,sage,thyme,lemonpeel,etc.)Preheatovento250°Forthelowestsetting(a“warm”settingwillwork,too).Spreadindividualherbsontheirownbakingsheets,anddryintheovenuntiltheybreakapartwhenhandledbetweenyourfingers.Thistakesroughly4hours.Usingafoodprocessororamortarandpestle,grinddriedherbsandsalttoyourdesiredconsistency.Re-drytheherbsaltintheovenifthereisanyremainingmoisture.Storetheherbsaltinglassjarsincool,dryplace.

Quick&easysalmoncakes2-6ouncecansofwildsalmon,drained2eggs,beaten3tbspmincedshallots1-2clovesgarlic,mincedorgrated2tbspgreenonions(scallions),minced*1tspsavoryspiceblend2tspgluten-freemustard(optional)1-2tspcoconutflour(optional)¼cupcoconutoilorbutterCombinethesalmon,eggs,shallots,garlic,greenonions,Savoryspiceblend,andmustard(optional)inasmallmixingbowl.Iftheconsistencyisrunny,siftthecoconutflouroverthemixture,andcombinewell.Inalargepanovermediumheat,meltenoughcoconutoiltocreatealayerabout¼-inchthick.Formthesalmonmixtureinto4equallysizedpatties,andplacetheminthepan,allatonceor2atatime.Allowthepattiestobrownononesidebeforeflippingandcookallthewaythrough.Servewarmorcoldasleftovers.

*SaltBlend1cupfreshherbs(rosemary,sage,thyme,lemonpeel,etc.)Preheatovento250°Forthelowestsetting(a“warm”settingwillwork,too).Spreadindividualherbsontheirownbakingsheets,anddryintheovenuntiltheybreakapartwhenhandledbetweenyourfingers.Thistakesroughly4hours.Usingafoodprocessororamortarandpestle,grinddriedherbsandsalttoyourdesiredconsistency.Re-drytheherbsaltintheovenifthereisanyremainingmoisture.Storetheherbsaltinglassjarsincool,dryplace.

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Norisalmonhandroll1toastednor(seaweed)sheet¼avocado,mashedorsliced2ounceswildsmokedsalmon(lox)2slicescucumber1greenonion(scallion),finelychopped1verythinsliceoflemon(optional)Placethenoripaperonacuttingboard,andlayertheavocado,smokedsalmon,cucumber,greenonion,andlemonontopofit.Wrapthepaperaroundtheingredients,andenjoy.CrispSesameFishFillets

6thinfishfillets(11/2lbs),suchasflounder

Saltandblackpepper

3/4cupsesameseeds

2tablespoonsdarksesameoil,divided

2tablespoonsvegetableoil,divided

2tablespoonstornfreshmint

2limes,quartered(forserving)Preheatovento200°F.Sprinklethefilletswithsaltandpepper.Putthesesameseedsonaplateanddredgethefilletsonbothsides,pressingtheseedsgentlyintothefish.

Heat2tspeachsesameandvegetableoilsinalargenonstickskilletovermedium-highheatandadd2fillets.

Adjusttheheatsothefishsizzlesbutdoesn'tburn.Cookuntilseedsonthebottomaretoastedandtopbeginstoturnopaque(2-3minutes).Thencarefullyturnthefilletstocookontheotherside(1-2minutes).

Transfertoanovenproofplateandkeepwarmintheoven.Repeatwithremainingfillets.Toserve,garnishwithmint;servewithlimewedges.

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SteamedFishwithRatatouille

1largezucchini

2smalleggplants

1mediumredbellpepper,cored

2mediumtomatoes,cored

3tablespoonsoliveoil,divided,andmoreasneeded

1tablespoonmincedgarlic

1largeonion,chopped

Saltandblackpepper

1tablespoonfreshthymeleaves

1/2cupNiçoiseorkalamataolives,pitted(optional)

4thickfishfilletsorsteaks,suchascod(11/2pounds)

1/2cuproughlychoppedfreshbasilleavesTrimandcutthezucchiniandeggplantsinto1-inchchunks.Cutthebellpepperintostrips.Roughlychopthetomatoes,reservingtheirjuice.

Put2tbspoilinalargeskilletovermedium-highheatandimmediatelyaddthegarlic.Whenitbeginstosizzle,addtheonionandsprinklewithapinchofsaltandpepper.Cook,stirringoccasionally,untiltheonionbeginstosoften(3-5minutes).

Addthezucchini,eggplant,bellpepper,andanotherpinchofsaltandpepper.Lowertheheatabittokeepthevegetablesfromburning,andcook,stirringoccasionally,untiltheeggplantisfairlysoft.

(10-15minutes).Addthetomatoesandtheirjuice,thethyme,andtheolivesifyou'reusingthem;cook,stirringoccasionally,untilthetomatoesbegintobreakdown(5-10minutes).Tasteandadjusttheseasoning.

Sprinklethefishwithapinchofsaltandpepperandlayitontopofthevegetables.Adjusttheheatsothemixturesimmers.Coverandcookuntilthefishisopaquethroughoutandaparingknifeinsertedintothefishatitsthickestpointmeetslittleresistance.Thiswilltakeanywherefrom5-12minutes,dependingonthethicknessofthefish.

Transferthefishtoaplatter,thenstirthebasilintothevegetables.Spoonthevegetablesaroundthefish,drizzleeverythingwiththeremaining1TBSPoliveoil,andserve.

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PALEO&VEGANRECIPES

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DAIKONROLLSWITHCILANTROPUMPKINSEEDPESTO1/2cup/56grawpumpkinseeds(pepitas)orsprouted½alargebunchor1smallbunchofcilantro,stemsremoved

1to2smallgreenonions

2Tablespoons/30mlextra-virginoliveoiloravocadooil1Tablespoon/15mlfreshlysqueezedlimejuice(plusmorelimetoserve)

½teaspoonseasaltandfreshlygroundblackpeppertotaste2daikonradishes,peeledandslicedlengthwiseintolongthinstripsonamandolin½anEnglishcucumber,peeledseededandcutintobatons

½anavocado,thinlysliced(optional)

Ahandfulofsproutsormicrogreens(likeradishorbroccoli),rinsedandgentlypatteddried

Pulsethepumpkinseeds,cilantro,greenonionsand½teaspoonsaltinafoodprocessoruntilcoarselychopped.Withmachinerunning,graduallyaddtheoliveoilandlimejuice,scrapingdownthesidesasnecessaryblendinguntilacoarsepuréeforms,addingateaspoonortwoofwaterasnecessarytocreateaspreadablepaste.Seasonpestototastewithadditionalsaltandfreshlygroundpepperifdesired.Spreadasmallamountofthepestomixturealongtheinsideofthedaikonslice.Toptheedgelargeedgeclosesttoyouwiththecucumberbatons,avocadoslicesandsprouts.

Rollthedaikontightlyawayfromyouandplaceseamsidedownonaplate.Placeaweightedplateontoptoholdtherollsdownwhileyoufinishtherest.(Youcanalsouseatoothpicktoholdtherollstogether.)

Repeatwiththerestoftheslicesandserveimmediatelysprinkledwithanextrapinchofsaltandasqueezeoflimeifdesired.MINIBALSAMICMUSHROOMCAPS20babybellamushroomcaps1/2smallonion(whiteoryellow)

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1roma/plumtomato1cupspinach2clovesgarlic3tablespoonsofbalsamicvinegar2.5tablespoonsofoliveoil2teaspoonsofthyme2teaspoonsofrosemary(orbasil,orboth)dashofsaltandpepperPreheattheovento350degrees.Diceuponions,spinach,andgarlicintotinypieces.Sauteethegarlicandonionsin1/2tablespoonofoliveoilfor5minutes,addthespinachandcookforanotherminuteortwo.Sideaside.

Usingasmallknife,takeyourbabybellamushroomcapsandcutoffthestemandscooppartofthecentertocreatebowlshapes.

Createasaucewith2tablespoonsofoliveoil,balsamicvinegar,andherbs.Dipyourmushroomcapsintothesauceandplaceonafoil-linedcookingsheet.

Dicetomatoesintopieces.Addtotheonionandspinachandmixwell.Withyourhandsorsmallspoon,stuffeachmushroombowlwiththedicedveggies.Useanyexcessbalsamicsaucetodrizzleontop.Sprinklesaltandpepper,ifdesired,overthetopsoftheappetizersbeforecooking.

Cookforabout15-18minutesat350degrees.Serveandhavefuneatingtheselittlebites!

BRUSSELSSPROUTSSALADWITHAPPLESANDALMONDS

1/4-1/2cupslicedalmonds1poundbrusselssprouts,shredded(onboxgraterorinfoodprocessor)1/2-1greenapple,peeledandcubedafewtablespoonsshreddedpecorino(optional,omitforveganordairyfreeversion)2tablespoonsoliveoil(divided)1tablespoondijonmustard1lime,juiceHeatpanovermediumheataddalmonds.Toastuntillightlybrownedandremove.

Heat1tablespoonoilinpanandaddbrusselssprouts.Cookforafewminutes.

Inasmallbowlcombineremainingoliveoil,mustardandlimejuice.

Inabowlcombinebrusselssprouts,almonds,apples,cheese(optional)anddressing.

Tossandserve.

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GUTCLEANSERECIPES

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ActivatedCharcoalDrink200mlwaterApplecidervinegar(1tsp)Honey(1Tsp)Activatedcharcoaltablets(2)–PowderedMixFirst3ingredientstogether,openupthepowderedactivatedcharcoalintothedrink.Mixwell.Enjoyitchilled.GreenliverCleanseDrinkCucumberAshguardMintleavesSpinachGingerLemon200mlwaterBlendallingredientsintheproportionyoulike.Strainitverywellandenjoychilled.BUTTERCOFFEE1tbspoforganicunsaltedbutter150mlofhotwater1tspofinstantcoffeepowderBlendallingredientsinaglassblenderandenjoyithot.ThisisamodifiedversionofBulletproofcoffee.Abulletproofisareplacementforbreakfastbutinouropinionit’sbettertohaveitinthisstyleandkeepagapof2hrsbetweenbuttercoffeeandyourrealbreakfastwithrealingredientsandnutrients.Wehavenoticedhowtweakingthebulletproofthiswayactuallyhelpsusgetthebenefitsplusitenablesustomakeitalifestylesincewecankeepbreakfastasameal.