Welcome to the Elimination Diet recipes. These will be the delicious tools for healing your symptoms and changing your life! Here you’ll find recipes to suit all eating styles and variations of the diet.
A few notes before you dig in:
For more Elimination Diet recipes, please be sure to check out The Whole Life Nutrition Cookbook and our Nourishing Meals recipe blog at NourishingMeals.com.
Phase 1 Detox
Low FODMAP
Use this recipe during the two-day detox as well as throughout the entire diet.
6 large carrots
3 medium cucumbers
1 (2-inch) piece fresh ginger
Place all the ingredients into the feed tube of your juicer. Juice according to the manufacturer’s directions. Pour the fresh juice into a glass and enjoy immediately.
Yield: about 3 cups
Phase 1 Detox
We make some variation of this juice a few times a week! Get creative and add whatever vegetables you want. If the flavor is too strong, just add one chopped Granny Smith apple to the mix and it will slightly sweeten the juice.
4 to 5 celery stalks
2 medium cucumbers
1 to 2 cups chopped green cabbage
1 to 2 cups chopped fresh pineapple
2 black kale leaves
1 (1-inch) piece fresh ginger
Yield: about 2½ cups
Phase 1 Detox
You will feel refreshed after drinking this juice; plus, cabbage juice is an excellent stomach tonic. Once you have reintroduced citrus, try adding a whole peeled Meyer lemon (or regular lemon) to the juice—it elevates the flavors to the next level!
¼ head red cabbage
2 medium cucumbers
3 to 4 celery stalks
½ Granny Smith apple
1 (1-inch) piece fresh ginger
Place all the ingredients into the feed tube of your juicer. Juice according to the manufacturer’s directions. Pour the fresh juice into a glass and enjoy immediately.
Yield: about 2 cups
Phase 1 Detox
This is one of my favorite juice recipes. I’ve been drinking it ever since I started going to juice bars and ordering custom-made juice blends. The fennel adds a nice sweet flavor—it feels like a treat to me! I use the whole fennel bulb—the white portion, green stalks, and feathery leaves.
1 whole fennel bulb, cut into pieces
1 small beet, quartered
1 ripe pear, quartered
1 handful fresh parsley
Yield: about 2 cups
Phase 1 Detox
Low FODMAP
Enjoy this smoothie during all phases of the Elimination Diet—it’s rich in powerful antioxidant compounds called anthocyanins! When you are entering phase 3 and challenging oranges and citrus, add one whole peeled orange to this smoothie.
1 cup frozen wild blueberries
1 cup frozen cranberries
1 cup frozen strawberries
2 to 3 cups water
2 tablespoons chia seeds
1 small bunch black kale
Place all the ingredients in a high-powered blender and blend until smooth and creamy. Store any leftover smoothie in a glass jar in the refrigerator for up to 2 days.
Yield: about 6 cups
Phase 3 Reintroduction (oranges)
Low FODMAP
Use this smoothie recipe when challenging citrus in phase 3. This smoothie, or a variation of it, is what we make most often at home for breakfast or snacks. Sometimes we will use tangerines or mandarins in place of the oranges. If there are a lot of seeds in the oranges, you can easily get them out by slicing the oranges in half after they have been peeled, and then using the tip of a knife to pop them out.
3 cups water
½ to 1 bunch collard greens
2½ cups fresh or frozen blueberries
1 cup fresh or frozen pitted cherries
2 small oranges, peeled
1 (2-inch) piece fresh ginger
Place all the ingredients in a high-powered blender and blend until smooth. Serve immediately. Store any leftover smoothie in a glass jar in the refrigerator for up to 2 days.
Yield: about 7 cups
Phase 1 Detox
I like adding chia seeds and avocado to smoothies to add more fat and calories, which helps to maintain satiety. This antioxidant-packed smoothie has a beautiful purplish-red color and is full of berry flavors. Be sure not to add more than 3 cups coarsely chopped cabbage; otherwise, the flavor gets too strong!
¼ head small red cabbage (2 to 3 cups chopped)
1 small avocado
2 cups fresh or frozen blueberries
2 cups fresh or frozen pitted cherries
1 cup fresh or frozen raspberries
½ cup fresh or frozen cranberries
2 tablespoons chia seeds
3 cups water
Place all the ingredients in a high-powered blender and blend until smooth and creamy. Add more water for a thinner smoothie. Serve immediately.
Yield: about 8 cups
Phase 1 Detox
Low FODMAP
We love harvesting strawberries from local organic farms in the summertime and then freezing them to use throughout the year. Try this summertime smoothie using either fresh or frozen fruit. Sometimes I will add in half of an avocado or 2 tablespoons of chia seeds for extra healthy fats.
2 cups fresh or frozen strawberries
2 cups chopped pineapple
2 cups water
½ to 1 bunch black kale
1 small handful fresh mint
1 to 2 tablespoons chia seeds
Place all the ingredients in a high-powered blender and blend until smooth. Taste and add more kale, if desired; blend again. Drink immediately.
Yield: about 6 cups
Phase 1 Detox
This is another fantastic smoothie to enjoy during all phases of the diet—it’s one of our favorites!
½ fresh pineapple, peeled and chopped (about 3 cups)
1 small avocado, pitted and peeled
½ bunch kale
1 small handful fresh mint
1 large handful fresh cilantro (optional)
2 to 3 cups coconut water or water
Yield: about 6 cups
Phase 3 Reintroduction (nuts)
Use this smoothie when challenging nuts in phase 3. If you’ve found you don’t do well with cashews, replace them with an equal amount of raw almonds that have been soaked for 8 hours in filtered water. This nutrient-dense smoothie keeps me going strong for hours without feeling hungry! If you would like it a little sweeter, add half of a banana or two pitted Medjool dates.
½ cup raw cashews
¼ cup raw Brazil nuts
2 tablespoons hemp seeds
1 tablespoon chia seeds
½ teaspoon raw vanilla powder
2 cups water
1 cup frozen blueberries
1 cup frozen pitted cherries
Place all the ingredients except for the blueberries and cherries in a high-powered blender and blend until smooth and creamy. Add the blueberries and cherries and blend again until smooth. Serve immediately.
Yield: 4 cups
Phase 3 Reintroduction (almonds)
Use this tasty dairy-free milkshake recipe when challenging almonds in phase 3. Soaking almonds overnight makes them far more digestible and unlocks many of their nutrients. This is what happens when you plant a seed in the earth and then water it—it wakes up and prepares to germinate, unlocking its nutrients for use in growing into a plant. Serve this smoothie as a snack or as a light breakfast.
½ cup raw almonds
2 cups filtered water
1 small frozen banana
2 cups fresh or frozen strawberries
¼ teaspoon raw vanilla powder (optional)
Place the almonds in a small bowl and cover them with filtered water. Let them soak on your counter overnight or for 8 to 10 hours. Then drain and rinse the almonds, and place them in a high-powered blender along with the 2 cups water. Blend on high until smooth and creamy. Add the banana, strawberries, and vanilla, if desired, and blend again until smooth. Serve immediately.
Yield: about 4½ cups
Phase 3 Reintroduction (nuts, chocolate)
Use this recipe during phase 3 after you have introduced nuts and are challenging chocolate. It’s a nutrient-dense, energizing smoothie that works well for breakfast or as an afternoon snack. I like to add a little bit of raw manuka honey to smoothies because of its amazing ability to boost the immune system. You can omit it or use regular raw honey instead. Brazil nuts are a very rich source of selenium, a mineral needed for proper detoxification and immune system function.
½ cup raw Brazil nuts
2 cups water
2 small frozen bananas
½ avocado
2 to 4 Medjool dates, pitted
¼ cup raw cacao powder
1 tablespoon chia seeds
1 tablespoon raw manuka honey or other raw honey
½ teaspoon raw vanilla powder
½ teaspoon ground cinnamon
pinch sea salt
Place the Brazil nuts and water in a high-powered blender and blend until smooth. Add the remaining ingredients, then blend until supersmooth. Drink immediately or pour into Popsicle molds and freeze to have as a treat later.
Yield: about 4 cups
Phase 2 Elimination
Low FODMAP
This is one of our children’s favorite breakfasts, and it’s in high demand in our house. We use whole, organic, sprouted brown rice and then grind it in the dry container of our Vitamix. You can also use a coffee grinder (one that’s not used for coffee) to grind the rice into a fine meal. Serve with a sprinkling of coconut sugar, ground cinnamon, and frozen blueberries.
1 cup uncooked brown rice
4 cups water
pinch sea salt
Grind the brown rice in a high-powered blender or coffee grinder to a fine meal. It should be a little coarser than rice flour. Transfer it to a small pot along with the water and sea salt; whisk together well and set over high heat. Bring to a boil, whisking continuously then reduce the heat to low, cover, and simmer, whisking occasionally, for 10 to 15 minutes. Serve.
Yield: 3 to 4 servings
Phase 2 Elimination
Low FODMAP
This quinoa porridge recipe is a rich and nutritious way to start your day. When you are challenging nuts in phase 3, you can adapt this recipe by replacing the coconut milk with homemade Raw Vanilla Almond Milk (here) or Vanilla Cashew Milk (here). When you are challenging dairy, replace the coconut milk with raw whole milk or cream.
1½ cups uncooked quinoa, rinsed and drained
4 cups water
1 cup coconut milk
¼ teaspoon sea salt
1 cup fresh or frozen blueberries
pure maple syrup or raw honey
coconut sugar
hemp seeds
chia seeds
cinnamon
Place the quinoa, water, coconut milk, and sea salt in a 2-quart pot, cover, and bring to a gentle boil. Reduce the heat to a simmer and cook for about 20 minutes. Stir in the blueberries and cook for 3 to 4 minutes more. Stir and serve hot with optional toppings of your choosing.
Yield: 6 servings
Phase 2 Elimination
Low FODMAP
This breakfast will nourish and sustain you for hours! Make up a big batch on the weekend and then reheat small portions as needed in a small skillet with a few tablespoons of water. Serve over Baked Winter Squash (here) with a few spoonfuls of Rainbow Kraut (here). I also like to add sliced avocados to my portion or drizzle the whole meal with the Green Goddess Dressing (here).
1 tablespoon extra-virgin olive oil
1 pound organic ground turkey
½ to 1 teaspoon sea salt
½ teaspoon ground cumin
½ teaspoon dried oregano
3 to 4 green onions, cut into thin rounds
2 large carrots, grated
3 cups thinly sliced kale
Heat the oil in a deep 11-to 12-inch skillet over medium heat. Add the turkey, salt, cumin, and oregano; sauté for 3 to 5 minutes. Then add the green onions, carrots, and kale; continue to sauté until the vegetables are tender, 5 to 7 minutes more.
Taste and adjust the salt and seasonings if necessary.
Yield: 4 to 6 servings
Phase 2 Elimination
Try making a large batch of this on the weekend and then reheating small portions for breakfast throughout the week. Add leftover cooked salmon, chicken, turkey, or cooked beans for more protein.
2 tablespoons coconut oil or extra-virgin olive oil
4 cups diced sweet potatoes (about 2 medium)
1 teaspoon crushed dried sage
¼ teaspoon ground cumin
¼ teaspoon sea salt or Herbamare
freshly ground black pepper
3 to 4 cups chopped kale
4 to 5 green onions, sliced into rounds
Heat the oil in a 12-inch skillet over medium heat. Add the sweet potatoes, sage, cumin, salt, and pepper and sauté for 7 to 10 minutes, reducing the heat if necessary to prevent burning. Then add the kale and green onions and sauté for a few minutes more.
Test to see if the sweet potatoes are cooked through; if not, add a few tablespoons of water, put a lid on the pan, and continue to cook for a few more minutes until done.
Taste and adjust the salt and seasonings if necessary.
Yield: 4 to 6 servings
Phase 2 Elimination
This meal gives you sustained energy to last all morning long. Substitute ground turkey or cooked adzuki beans for the lamb, if desired. Serve with fresh organic salad greens or a fermented vegetable, such as the Pickled Cauliflower, Carrots, and Green Beans (here).
1 to 2 tablespoons extra-virgin olive oil
1 small onion, diced
2 medium zucchini, diced
2 teaspoons dried Italian herbs
1 teaspoon sea salt or Herbamare
½ teaspoon freshly ground black pepper
1 pound ground lamb
2 cups cooked quinoa
1 cup chopped fresh parsley
Heat the oil in a 12-inch cast-iron skillet over medium-low heat. Add the onion and sauté for about 10 minutes, or until golden. Add the zucchini and sauté for about 5 minutes more. Then add the dried herbs, salt or Herbamare, pepper, and lamb. Cook for 5 minutes more, or until the lamb is cooked through. Then add the quinoa and stir together. Turn off the heat and stir in the parsley. Taste and adjust the salt and seasonings, if desired.
Yield: about 6 servings
Phase 2 Elimination
You can make this recipe ahead of time, form the sausages into patties, and either freeze or refrigerate them before cooking. Then take one or two out at a time to cook as needed. Uncooked sausages will last for up to 2 days in the refrigerator or 6 months in the freezer. Serve with a green salad and a cup of herbal tea for breakfast. You can also serve these for dinner sandwiched between two romaine lettuce leaves with your favorite fixings!
1 medium tart apple, cored, peeled, and chopped
5 green onions, cut into 1-inch pieces
3 tablespoons fresh sage leaves
1 teaspoon Herbamare or sea salt
½ teaspoon freshly ground black pepper
1½ pounds organic skinless, boneless chicken thighs
extra-virgin olive oil or coconut oil, for cooking
Place the apple, green onions, sage, salt, and pepper in a food processor fitted with the “s” blade and pulse a few times. Then add the chicken and process until the chicken is ground and the mixture starts to form a ball. It does not take long, only about 30 seconds.
With oiled hands, form the mixture into about 8 patties and set them on a plate or baking sheet. Heat a large cast-iron skillet over medium-low heat, then add about 1 tablespoon oil. Place four of the patties in the pan and cook for 4 to 5 minutes on each side. Repeat with the remaining patties. Serve.
Yield: 8 sausage patties
Phase 3 Reintroduction (eggs)
Low FODMAP
Use this recipe for challenging eggs in phase 3. Be sure to use either organic or pastured eggs during the three-day egg challenge! This simple recipe takes just minutes to prepare and will leave you feeling energized all morning long. Serve with a spoonful of raw cultured vegetables to maximize digestion.
2 teaspoons coconut oil, plus more as needed
1 medium zucchini, diced
2 cups finely chopped kale
4 large organic eggs
sea salt and freshly ground black pepper
2 tablespoons minced fresh parsley
Heat a 10-inch skillet over medium heat. Add the coconut oil. Then add the diced zucchini and chopped kale. Sauté for about 5 minutes, adding a tablespoon or two of water if needed to help the kale soften.
While the veggies are cooking, crack the eggs into a bowl and whisk. Before adding the eggs, push the zucchini and kale to the side of the pan and add a few more teaspoons of coconut oil. This will prevent the eggs from sticking to the bottom of the pan while cooking. Add the eggs and scramble them into the veggies. Cook, turning constantly, for about 2 minutes.
Remove from the heat and season with salt and pepper to taste. Garnish with the parsley.
Yield: 2 to 4 servings
Phase 2 Elimination
Low FODMAP
Other root vegetables can replace potatoes when making hash browns. My favorite is to use a combination of celeriac and rutabaga. I cut the vegetables into pieces and then use my food processor fitted with the grating disc to quickly grate everything. You should have 4 to 5 cups total. Serve with Chicken-Apple Breakfast Sausages (here) and organic salad greens for a balanced meal.
¼ cup extra-virgin olive oil or coconut oil
sea salt and freshly ground black pepper
1 medium celeriac, peeled and grated
1 medium rutabaga, peeled and grated
Heat a 10-inch cast-iron skillet over medium-low heat. Once it’s hot, add the oil and sprinkle the bottom of the pan with salt and pepper. Then add the grated vegetables. Cook for 10 to 20 minutes without stirring. You want to make sure that the heat is low enough so the vegetables don’t burn but hot enough so they cook properly. Adjust accordingly.
Flip the hash browns using a large, wide spatula and cook for 10 to 15 minutes more. Taste and add more salt and pepper, if necessary. Serve.
Yield: about 4 servings
Phase 2 Elimination
Low FODMAP
Carry a small container of this grain-free seed-based granola with you for a snack or serve it for breakfast with Vanilla Hemp Milk (here) topped with fresh berries. When shopping for seeds, look for shelled green pumpkin seeds, often called pepitas.
2 cups raw pumpkin seeds
2 cups raw sunflower seeds
3 tablespoons chia seeds
2 teaspoons ground cinnamon
½ to 1 teaspoon ground ginger
¼ teaspoon sea salt
¼ cup pure maple syrup
¼ cup melted coconut oil
½ to 1 cup dried currants (optional)
Place the pumpkin seeds and sunflower seeds in a food processor fitted with the “s” blade. Process until you have a chunky, coarse meal. Pour into a medium mixing bowl and add the chia seeds, cinnamon, ginger, and salt; stir together. Then add the maple syrup and coconut oil; stir together well.
Spread the mixture out onto the prepared baking sheet and bake for about 35 minutes, turning the granola over about halfway through baking. Remove from the oven and stir in the currants, if using. Let cool completely to crisp up. Then transfer to a glass jar and store on your counter for up to 10 days.
Yield: about 4 cups
Phase 1 Detox
Use this soup during the first two days of detoxing and throughout the entire diet—it’s easy to digest, light, and nourishing. Add additional fresh herbs, if desired—try dill, tarragon, or oregano. Freeze cooled soup (see here) in widemouthed pint or quart jars for later use.
1 tablespoon extra-virgin olive oil
1 large leek, chopped
2 pounds zucchini, chopped
1 pound green beans, trimmed
6 to 8 cups water, Chicken Stock (here), or Vegetable-Seaweed Stock (here)
2 to 3 teaspoons Herbamare or sea salt
2 teaspoons dried thyme
1 bunch fresh spinach (about 4 cups packed), rinsed
1 large handful fresh parsley
1 large handful fresh basil
Heat the oil in a 6-to 8-quart pot over medium heat. Add the leek and sauté for about 5 minutes. Then add the zucchini, green beans, water, Herbamare, and thyme. Cover and simmer for about 15 minutes, or until the vegetables are tender. Add the spinach, parsley, and basil; cover and simmer for 2 minutes more. Then remove the pot from the heat and use an immersion blender to purée the soup right in the pot, or carefully transfer the soup to a blender and purée in batches.
Yield: about 8 servings
Phase 1 Detox
We prefer to use quite a bit more ginger in this soup than what I call for here. If you love the flavor and spice that ginger provides, then add up to a 4-inch piece of ginger. If your ginger is quite fresh, there is no need to peel it; if it is older with a thick skin, then peel it. Enjoy this soup during all phases of the Elimination Diet.
1 to 2 tablespoons extra-virgin olive oil
1 small onion, diced
1 (2-inch) piece fresh ginger, chopped
10 shiitake mushrooms, chopped
2 pounds carrots, peeled and chopped
6 cups Chicken Stock (here) or Vegetable-Seaweed Stock (here)
2 teaspoons Herbamare or sea salt
sautéed shiitake mushroom slices
chopped fresh cilantro
Heat the oil in a 6-quart pot over medium heat. Add the onions and sauté until soft, about 7 minutes. Then add the remaining ingredients except for the garnishes, cover, and simmer for about 30 minutes.
Use an immersion blender to purée the soup in the pot, or carefully transfer the soup to a blender and purée in batches. Top each bowl of soup with sautéed shiitake mushrooms and chopped cilantro.
Yield: about 6 servings
Phase 1 Detox
Use this soup during all phases of the diet—it’s nourishing, warming, and full of compounds that assist the liver in detoxification.
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
4 garlic cloves, peeled and chopped
2 to 3 medium beets, peeled and chopped
5 large carrots, peeled and chopped
2 to 3 tablespoons chopped fresh rosemary
1 handful fresh parsley
2 teaspoons sea salt or Herbamare
6 cups water or Vegetable-Seaweed Stock (here)
chopped fresh parsley, for garnish (optional)
Heat the oil in a 6-quart pot over medium heat. Add the onion and sauté for 5 to 10 minutes, until soft and beginning to change color. Add the remaining ingredients except for the parsley, cover, and simmer for about 30 minutes.
Purée the soup in the pot using an immersion blender, or carefully transfer the soup to a blender and purée in batches until smooth and creamy. Taste and adjust the salt and seasonings if necessary. Garnish with chopped fresh parsley, if desired.
Yield: about 6 servings
Phase 1 Detox
Use this soup during all phases of the diet; it is simple to make and easy to digest. Try adding other vegetables, such as zucchini, garlic, parsnips, kale, or spinach. Add extra stock if you add extra vegetables.
1 to 2 tablespoons extra-virgin olive oil
1 large leek, chopped
1½ pounds broccoli, chopped
8 ounces cremini mushrooms, chopped
6 cups Chicken Stock (here) or Vegetable-Seaweed Stock (here)
2 teaspoons dried thyme
1 tablespoon fresh oregano leaves
1 handful fresh parsley
1 handful fresh basil
sea salt and freshly ground black pepper
Heat the oil in a 6-quart pot over medium heat. Add the leek and sauté for about 5 minutes, or until softened. Then add the broccoli, mushrooms, stock, and thyme. Cover and simmer for about 20 minutes, or until the vegetables are tender.
Turn off the heat and add the fresh herbs. Purée the soup in the pot using an immersion blender, or carefully transfer the soup to a blender and purée in batches. Season with salt and pepper to taste. Serve. Freeze soup in widemouthed quart or pint jars (see here), if desired.
Yield: about 6 servings
Phase 1 Detox
If parsnips are out of season, use extra cauliflower, or try zucchini, carrots, or broccoli. Use a homemade chicken or turkey stock for best results.
2 tablespoons extra-virgin olive oil
1 large leek, chopped
2 to 3 parsnips, peeled and chopped
1 large head cauliflower (about 2 pounds), chopped
8 cups Chicken Stock (here) or Vegetable-Seaweed Stock (here)
2 teaspoons dried thyme
2 teaspoons Herbamare or sea salt
¼ teaspoon freshly ground black pepper
½ cup chopped fresh parsley
Heat the oil in a 6-to 8-quart pot over medium heat. Add the leek and sauté until softened, about 5 minutes. Then add the parsnips, cauliflower, stock, thyme, Herbamare, and pepper. Cover the pot, bring to a boil over medium heat, then reduce the heat to low and simmer for about 20 minutes.
Remove the pot from the heat. Purée the soup in the pot using an immersion blender, or carefully transfer the soup to a blender and purée in batches. Stir in the parsley. Serve.
Yield: 6 to 8 servings
Phase 2 Elimination
Serve this nourishing soup for breakfast, lunch, or dinner. You can make this on the stovetop or in your slow cooker. Although adzuki beans don’t need to be soaked before cooking, I have found that when using the slow cooker, you need to soak them first in order for them to cook properly. Before you go to work or school in the morning, place your beans in a bowl and cover with filtered water. Then before you go to bed that night, drain the beans and place them in your slow cooker with the rest of the ingredients. You will wake up to a pot of warm soup to serve for breakfast or pack for lunch! Serve this soup with a dollop of sticky brown rice, if desired.
1 tablespoon extra-virgin olive oil
1 small onion, diced
1½ cups adzuki beans (soaked for 8 to 12 hours)
3 to 4 garlic cloves, crushed
1 (1-inch) piece fresh ginger, grated
3 carrots, diced
2 celery stalks, diced
8 to 10 shiitake mushrooms, sliced
1 to 2 strips wakame seaweed, broken into small pieces
8 cups Chicken Stock (here) or Vegetable-Seaweed Stock (here)
2 teaspoons sea salt
chopped fresh cilantro
raw coconut vinegar
coconut aminos
soy-free, gluten-free miso
If you are making this recipe on the stovetop, heat the oil in a 6-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or until softened. Add the remaining ingredients except for the garnishes, cover, and simmer for about 45 minutes.
If you are using a slow cooker, heat the oil in a 10-inch skillet over medium heat. Add the onion and sauté for about 5 minutes, or until softened. Transfer the sautéed onion to the slow cooker and then add the remaining ingredients except for the garnishes, cover, and cook on low for 8 hours or high for 4 to 5 hours.
To test and see if the beans are cooked, you can take a few out and mash them between your fingers. They should be soft and mash easily. If not, continue to cook until done. Serve with optional garnishes.
Yield: 6 to 8 servings
Phase 3 Reintroduction (citrus)
Serve this flavorful, nourishing soup with a scoop of cooked quinoa or brown rice and a large green salad. This recipe contains lemon juice. Use it to challenge citrus in phase 3 or omit the lemon and use this recipe during phase 2.
1 to 2 tablespoons extra-virgin olive oil
1 small onion, diced
1½ cups dry mung beans
10 cups water or Vegetable-Seaweed Stock (here)
1 to 2 teaspoons dried thyme
1 teaspoon kelp granules (optional)
2 medium zucchini, diced
3 to 4 cups chopped fresh spinach
½ cup chopped fresh dill
2 teaspoons Herbamare or sea salt
juice of 1 lemon (optional)
Heat the oil in a 4-to 6-quart pot over medium heat. Add the onion and sauté for about 5 minutes. Then add the mung beans, water, thyme, and kelp granules, if using. Cover the pot and simmer for about 30 minutes.
Add the zucchini and simmer for 5 to 7 minutes more. Add the spinach, dill, salt, and lemon, if using. Simmer for a few minutes more. Taste and adjust the salt and seasonings, if desired.
Yield: 6 to 8 servings
Phase 2 Elimination
This hearty, warming soup is perfect to make on a chilly autumn or winter evening. We like to use cannellini beans, but other white beans, such as navy or great northern, work as well. Serve with the Roasted Delicata Squash Salad with Apples and Toasted Pumpkin Seeds (here) for a balanced meal. This soup freezes well—see here for instructions for freezing soup.
12 cups Vegetable-Seaweed Stock (here) or Chicken Stock (here)
1 cup uncooked wild rice
1 medium onion, diced
3 large carrots, diced
4 celery stalks, chopped
3 cups cooked white beans
4 cups chopped kale
½ cup chopped fresh parsley
1 to 2 tablespoons chopped fresh rosemary
2 to 3 teaspoons sea salt or Herbamare
½ teaspoon freshly ground black pepper
In an 8-quart pot, bring the stock to a gentle boil. Add the rice and onion, cover, and simmer for about 40 minutes. Then add the carrots, celery, and white beans; simmer for 15 to 20 minutes more.
Add the kale, parsley, rosemary, salt, and pepper; simmer for about 5 minutes more. Taste and adjust the salt and seasonings, if desired.
Yield: 8 to 10 servings
Phase 2 Elimination
This soup makes the perfect breakfast on day 3 when you are coming off of phase 1. Keep a few jars in your fridge at all times to have on hand for quick meals on the go. Feel free to use 8 cups of your favorite vegetables—try the combination I suggest below or your own creation!
1 tablespoon extra-virgin olive oil
1 cup chopped leeks
1 cup diced onions
8 cups chopped mixed vegetables (carrots, celery, mushrooms, zucchini)
6 cups Chicken Stock (here)
3 cups chopped kale
½ cup chopped fresh parsley
sea salt and freshly ground black pepper
sautéed ground organic chicken or turkey
shredded cooked organic chicken or turkey breast
1 tablespoon dried hijiki or arame
1 tablespoon grated fresh ginger
Heat the oil in a 4-to 6-quart pot over medium heat. Add the leeks and onion; sauté for 3 to 5 minutes. Add the mixed vegetables and stock, as well as any optional additions; cover and simmer for 10 to 15 minutes, or until vegetables are tender. Add the kale and parsley; simmer for 4 to 5 minutes more. Season with salt and pepper to taste.
Yield: 4 to 6 servings
Phase 2 Elimination
Once you have made a few large batches of both the Chicken Stock (here) and the Vegetable-Seaweed Stock (here), anything is possible when it comes to soup. Using one of those stocks as a base, you can quickly whip up a pot of soup that can nourish you throughout the week. This recipe can be made very quickly; serve it with leftover cooked brown or white jasmine rice.
6 cups Vegetable-Seaweed Stock (here) or Chicken Stock (here)
¾ pound organic skinless, boneless chicken thighs, cut into thin strips
2 teaspoons grated fresh ginger
1 to 2 teaspoons sea salt
1 small daikon radish, peeled and sliced into thin rounds
2 large carrots, peeled and sliced into thin rounds
4 cups chopped napa cabbage
½ cup chopped fresh cilantro
3 to 4 green onions, cut into thin rounds
crushed red chili flakes (add only when challenging nightshades in phase 3 or if you can tolerate nightshades)
In a 4-quart pot, bring the stock to a gentle boil. Add the chicken, ginger, salt, daikon radish, and carrots, cover, reduce the heat to low, and simmer for 15 to 20 minutes. Add the napa cabbage and simmer for a few minutes more. Taste and adjust the salt, if desired. Ladle the soup into bowls and sprinkle each with the garnishes as desired.
Yield: 6 servings
Phase 3 Reintroduction (nightshades)
Make this soup when challenging tomatoes and other nightshade vegetables during phase 3. It’s just perfect for a chilly summer evening.
2 tablespoons extra-virgin olive oil
1 medium sweet onion, diced
4 medium zucchini or pattypan squash, diced
2 cups chopped green beans
2 large tomatoes, diced
1 bunch kale, chopped (4 to 5 cups)
1 to 2 teaspoons dried tarragon
1 to 2 teaspoons dried thyme
10 cups Chicken Stock (here) or Vegetable-Seaweed Stock (here)
1 large handful fresh parsley, chopped
2 to 3 teaspoons sea salt or Herbamare
freshly ground black pepper
2 cups cooked chickpeas
2 cups cooked red beans
2 cups cooked quinoa
2 cups chopped cooked chicken breast
Heat the oil in an 8-quart pot over medium heat. Add the onion; sauté for 5 to 7 minutes, or until softened. Add the zucchini, green beans, tomatoes, kale, tarragon, thyme, and stock. Stir, cover, and bring to a boil. Once boiling, immediately reduce the heat to low and simmer for about 15 minutes, or until the vegetables are tender.
Add the parsley, salt, and pepper, as well as any optional additions; simmer for 3 to 4 minutes more. Remove the pot from the heat, taste, and adjust the salt and herbs, if necessary. Serve.
Yield: 6 to 8 servings
Phase 2 Elimination
Make a pot of this soup on the weekend so you will have ready-to-go food during the week. You can vary this recipe by adding different vegetables to the soup portion. Try shiitake mushrooms, lemongrass, and grated ginger for an Asian-inspired soup. You could also add diced root vegetables such as parsnips, rutabagas, celeriac, turnips, and golden beets for a winter vegetable chicken soup.
1 (3- to 4-pound) whole organic chicken
1 onion, chopped
1 head garlic, cut in half crosswise
3 celery stalks, chopped
1 carrot, chopped
3 to 4 sprigs fresh thyme
2 sprigs fresh rosemary
1 to 2 teaspoons whole black peppercorns
1 bay leaf
1 tablespoon sea salt
12 cups filtered water
1 small onion, diced
1 small leek, chopped
3 to 4 large carrots, diced
3 to 4 celery stalks, diced
½ pound green beans, trimmed and cut into 2-inch pieces
2 to 3 teaspoons dried thyme
3 to 4 cups chopped kale
½ cup chopped fresh parsley
sea salt and freshly ground black pepper
To make the broth, place the chicken in an 8-quart pot. Add the remaining ingredients for the broth. Cover and simmer for 1 to 2 hours on low heat. Place a colander over another large pot. Pour the broth through the colander. Let it drain well. Then place the broth back on the stove. Carefully remove the whole chicken (it will be hot) from the colander and place it on a plate to cool. Discard the other solids.
To make the soup, place the onion, leek, carrots, celery, green beans, and thyme into the pot with the broth. Cover and simmer for 15 to 20 minutes, or until the vegetables are tender.
Yield: 10 to 12 servings
Phase 2 Elimination
This soup makes for a warming winter meal. Add 3 to 4 cups cooked wild rice for a heartier soup, if desired. Making soup with bone-in, skin-on poultry is a two-part process—first, you make a rich broth, then you make the soup. It’s very simple, but it does require a few hours of cooking time, so plan on making this soup on the weekend.
10 to 12 cups water
1 (2½ to 3-pound) organic bone-in, skin-on turkey breast
1 small onion, chopped
1 head garlic, cut in half crosswise
1 large carrot, chopped
2 to 3 celery stalks, chopped
2 to 3 sprigs fresh rosemary
2 bay leaves
1 tablespoon sea salt
1 teaspoon whole black peppercorns
1 small onion or leek, chopped
2 cups diced carrots
2 cups diced celery
2 cups chopped green beans
3 to 4 cups diced butternut squash
2 teaspoons dried thyme
1 teaspoon crushed dried sage
4 cups baby spinach leaves
1 handful fresh parsley, chopped
To make the broth, place all the ingredients for the broth into an 8-quart pot and bring to a boil. Cover, reduce the heat to a low simmer, and cook for about 2 hours, or until the meat easily falls off the bone.
When the turkey is cooked, place a colander over a large clean pot and strain the broth through it. Transfer the turkey breast to a plate to cool. Discard the remaining solids in the colander. Set the pot of broth on the stovetop.
To make the soup, add the onion, carrots, celery, green beans, squash, thyme, and sage to the pot with the strained broth. Simmer over medium-low heat for 20 minutes, or until the vegetables are tender.
While the vegetables are simmering, remove the skin from the turkey and pull the meat from the bones. Cut the meat into pieces and then add it to the pot with the simmering vegetables.
Add the baby spinach and parsley; stir well. Remove the soup from the heat, taste, and adjust the salt or seasonings, if desired.
Yield: 10 to 12 servings
Phase 2 Elimination
Serve this warming soup on a chilly autumn evening with a few spoonfuls of fermented vegetables or a large green salad for a balanced meal.
2 tablespoons extra-virgin olive oil
1 large onion, chopped
1 large fennel bulb, chopped
1 teaspoon Herbamare or sea salt
3 to 4 teaspoons dried thyme
1½ pounds organic skinless, boneless chicken thighs
8 cups Chicken Stock (here)
6 cups chopped, peeled sweet potatoes (about 3 small)
1 medium golden beet, peeled and diced
1 medium delicata squash, seeded and chopped
½ cup chopped fresh parsley
Heat the oil in an 8-quart pot over medium heat. Add the onion, fennel, and Herbamare; cook for 10 to 12 minutes, or until the vegetables are very soft. Then add the thyme, chicken, stock, and sweet potatoes; cover and simmer for about 40 minutes.
Use the back of a long-handled spoon to gently mash the sweet potatoes so they fall apart. Eventually they will completely cook down to make a beautiful, creamy soup base. Add the beet and delicata squash; cover and simmer for about 40 minutes more.
Add the parsley. Taste and adjust the salt and seasonings if necessary.
Yield: 6 to 8 servings
Phase 2 Elimination
This soup makes a very quick meal as long as you have leftover cooked chicken and baked squash sitting in your refrigerator needing to be used up. I like to use the leftover meat from a whole roasted chicken. Use any type of winter squash—sugar pie pumpkins, butternut squash, Hubbard, acorn, or kabocha. The key to a flavorful soup is starting with a really rich homemade chicken or turkey stock! When you are entering phase 3 of the diet and challenging citrus, add a squeeze of lime to each bowl.
5 to 6 cups Chicken Stock (here)
2 to 3 cups mashed cooked winter squash
2 to 3 garlic cloves
1 teaspoon ground cumin
½ teaspoon ground cinnamon
2 cups chopped cooked chicken
5 green onions, sliced into thin rounds
3 cups chopped kale, chard, or spinach
2 teaspoons Herbamare or sea salt
chopped fresh cilantro
Place the stock, squash, garlic, cumin, and cinnamon in a blender and purée until smooth. Transfer the soup to a 6-quart pot and bring to a gentle simmer over medium heat. Then add the chicken, green onions, kale, and salt; cover and simmer for about 10 minutes, or until the kale is tender. Taste and adjust the salt and seasonings if necessary. Garnish with cilantro.
Yield: 6 to 8 servings
Phase 3 Reintroduction (beef)
Use this recipe when reintroducing beef in phase 3. The pomegranate juice in this recipe is what I use to replace the acidity tomatoes usually give to beef stew. Look for pure, unsweetened pomegranate juice, not a blend of juices. Serve with baked winter squash and a large green salad for a balanced meal.
2 pounds grass-fed organic beef stew meat
1 small onion, chopped
3 to 4 carrots, cut into thick slices
3 to 4 celery stalks, cut into 2-inch pieces
2 medium rutabagas, peeled and cut into chunks
2 to 3 garlic cloves, crushed
1 teaspoon dried thyme
½ teaspoon crushed dried sage
½ teaspoon freshly ground black pepper
1½ to 2 teaspoons Herbamare
1 cup pure pomegranate juice
2 tablespoons arrowroot powder
½ cup chopped fresh parsley
Yield: about 6 servings
Phase 2 Elimination
Dosas are traditional Indian pancakes or crepes made from soaked and fermented whole grains and beans. They make a great bread replacement! Making dosas is a two-part process—first, you soak the grains and beans overnight, then you blend them into a batter and let it ferment. This is one of the most digestible ways to prepare grains and beans. Replace the black beans with adzuki beans, mung beans, black-eyed peas, or chickpeas.
1½ cups dry quinoa
¾ cup dry black beans
1 tablespoon apple cider vinegar
warm water to cover
1½ cups water
1 teaspoon sea salt
virgin coconut oil for cooking
On day 1, rinse the quinoa in a fine-mesh strainer. Place it in a small mixing bowl along with the beans, apple cider vinegar, and warm water. Make sure there is at least an inch of water covering the quinoa and beans, as they will expand quite a bit during soaking. Let them soak for about 24 hours.
On day 2, drain and rinse the quinoa and beans and place them in a blender along with the water and salt; blend on high until smooth and creamy. Pour the mixture into a large clean mason jar or bowl, cover with a kitchen towel, and let the mixture ferment for 24 to 48 hours. It will turn slightly sour and a little bubbly.
When ready to cook, heat a cast-iron skillet over medium heat. Once it is hot, add a few teaspoons of coconut oil. Pour ⅓ to ½ cup of the batter into the hot skillet; spread it into a thin pancake in a circular motion using the back of a spoon. Cook for about 2 minutes on the first side, then flip and cook for about 1 minute on the other side. Place the dosa onto a plate. Continue with the remaining batter, adding coconut oil each time. Serve warm.
Yield: 8 to 10 dosas
Phase 2 Elimination
This is one of the most popular recipes from our blog, NourishingMeals.com. Use these tortillas to make Black Bean, Yam, and Avocado Tacos (here) or Pomegranate Chicken Tacos (here). You can also serve them alongside your favorite soup or stew for dipping. They are soft and pliable when warm, but straight out of the fridge, like most gluten-free tortillas, they will crack. All you need to do to make them pliable again is to place one on a wire rack over a pot of simmering water and steam for 30 seconds on each side. I use an 8-inch cast-iron tortilla press to get them super thin, and then cook them in a cast-iron pan.
1¼ cups brown rice flour or sprouted brown rice flour
¾ cup arrowroot powder or tapioca flour
½ teaspoon sea salt
1 cup boiling water
virgin coconut oil for cooking
In a small mixing bowl, whisk together the brown rice flour, arrowroot, and salt. Add the boiling water and quickly mix with a fork. Knead the dough a few times to form a ball. It should have the texture of Play-Doh. If it is too wet and sticky, add more flour. If it is too dry, add a little more boiling water.
Heat a 10-inch cast-iron skillet over medium heat. Divide the dough into six to eight equal-size balls. Place a piece of parchment paper on the bottom of a tortilla press, then place one of the balls in the center and cover with a second sheet of parchment. Press to form a thin, round tortilla.
Add about 1 teaspoon coconut oil to the hot skillet. Gently remove the parchment paper and place the tortilla in the hot skillet. Cook for 2 minutes on each side. Repeat with the remaining dough, adding more coconut oil to the skillet each time. Place the cooked tortillas on a plate with another plate flipped over on top of it to keep them warm and soft. Let them sit for about 20 minutes inside the plates; this way, they will be nice and pliable for serving.
Yield: 6 to 8 tortillas
Phase 3 Reintroduction (almonds)
Use this recipe for challenging almonds. These simple grain-free tortillas are very pliable and tasty! Serve them with your favorite fillings—chicken fajitas, beef tacos, hummus and grated vegetables, or whatever!
1 cup finely ground blanched almond flour
1 cup tapioca flour or arrowroot powder
½ teaspoon sea salt
½ cup boiling water
virgin coconut oil for cooking
In a small mixing bowl, whisk together the almond flour, tapioca, and salt. Add the boiling water and quickly mix with a fork. Knead the dough a few times to form a ball.
Heat a 10-inch cast-iron skillet over medium heat. Divide the dough into four to five equal-size balls. Place a piece of parchment paper on the bottom of a tortilla press, then place one of the balls in the center and cover with a second sheet of parchment. Press to form a thin, round tortilla.
Add about 1 teaspoon coconut oil to the hot skillet. Gently remove the parchment paper and place the tortilla in the hot skillet. Cook for 2 minutes on each side. Repeat with the remaining dough. Place the cooked tortillas on a plate with another plate flipped over on top of it to keep them warm and soft. Let them sit for about 10 minutes inside the plates; this way, they will be nice and pliable for serving.
Yield: 4 to 5 tortillas
Phase 2 Elimination
These muffins are so simple to make and very satisfying. When you are challenging nuts in phase 3 or have tested okay for nuts, you can add ½ cup chopped walnuts to the batter. Try spreading a hot muffin with coconut butter and raw honey for a delicious sweet treat!
1½ cups brown rice flour or sprouted brown rice flour
¼ cup coconut sugar
1 teaspoon ground cinnamon
1 teaspoon baking soda
¼ teaspoon sea salt
2 cups mashed ripe bananas (4 to 5 large)
½ cup melted coconut oil, plus more for greasing the dish
2 teaspoons raw apple cider vinegar
Preheat the oven to 350°F. Oil a 12-cup muffin pan with coconut oil or line it with unbleached paper liners.
Whisk together the dry ingredients in a medium mixing bowl. In a separate bowl, whisk together the wet ingredients. Pour the wet ingredients into the dry and vigorously mix together using a wooden spoon. Immediately fill each muffin cup about three quarters of the way full with the batter. Bake for 20 to 25 minutes. Cool on a wire rack.
Yield: 12 muffins
Phase 3 Reintroduction (almonds, eggs)
Make this recipe after you have reintroduced and tested okay for almonds and are challenging eggs. Using high-protein almond flour and very little sweetener makes these muffins a good choice for breakfast. You will feel satiated longer because of the fat and protein found in the almond flour and eggs. Be sure to purchase “blanched almond flour,” which is very finely ground.
2½ cups blanched almond flour
¾ teaspoon baking soda
¼ teaspoon sea salt
1 teaspoon ground cinnamon
4 large organic eggs
1 medium ripe banana, mashed (¼ cup)
¼ cup melted coconut oil
2 tablespoons pure maple syrup or honey
1½ cups shredded carrots
¼ cup dried currants or raisins
Preheat the oven to 350°F. Line a 12-cup muffin pan with unbleached paper liners.
In a medium mixing bowl, whisk together the dry ingredients and set aside. In a smaller mixing bowl, whisk together the eggs, mashed banana, coconut oil, and maple syrup. Stir in the shredded carrots and currants. Pour the wet ingredients into the dry and mix together.
Scoop the batter by large spoonfuls into the prepared muffin pan. Bake for 30 to 35 minutes. Cool on a wire rack.
Yield: 12 muffins
Phase 3 Reintroduction (eggs)
Use this recipe when reintroducing eggs in phase 3. Serve them for breakfast spread with coconut butter and honey along with sautéed kale and a Chicken-Apple Breakfast Sausage (here).
½ cup coconut flour
1 to 2 teaspoons ground cinnamon
½ teaspoon ground ginger
¾ teaspoon baking soda
¼ teaspoon sea salt
5 large organic eggs
½ cup mashed cooked sweet potatoes
¼ cup melted coconut oil
¼ cup honey or pure maple syrup
1 teaspoon raw apple cider vinegar
Preheat the oven to 350°F. Line 9 wells of a 12-cup muffin pan with unbleached paper liners.
In a medium mixing bowl, whisk together the dry ingredients. In a separate mixing bowl, beat together the wet ingredients. Pour the wet ingredients into the dry and beat together.
Fill the prepared wells of the muffin pan about halfway with the batter. Bake for about 30 minutes. Cool on a wire rack. The muffins will last at room temperature in a covered container for about 4 days. Freeze for longer storage.
Yield: 9 muffins
Phase 3 Reintroduction (yeast)
Low FODMAP
This delicious bread recipe is designed for the reintroduction of yeast during the late stages of phase 3. It’s free of all other irritants, making it easy to notice if there is a reaction to yeast. If you find you are able to tolerate yeast, then use this bread recipe for sandwiches or toast (toasted in a dedicated gluten-free toaster) throughout the rest of the diet. Chia seeds can be found at most health food stores. Grind them in a coffee grinder or high-powered blender.
2½ to 3 cups brown rice flour or sprouted brown rice flour
1 cup arrowroot powder or tapioca flour
1¼ teaspoons sea salt
2 cups warm water (105° to 110°F)
1 tablespoon pure maple syrup
1 tablespoon active dry yeast
½ cup ground chia seeds
Grease an 8.5 x 4.5-inch glass bread pan with coconut oil.
In a large mixing bowl, whisk together the dry ingredients. Set aside.
Place the water into a 4-cup glass liquid measuring cup or small glass mixing bowl. Add the maple syrup and yeast; whisk together. Let the yeast activate. It should get bubbly or foamy after about 5 minutes. Then vigorously whisk in the chia seeds.
Pour the wet ingredients into the dry and mix together with a wooden spoon. Continue to knead the dough with your hands until the ingredients are completely incorporated. It should feel a little moist and sticky. If it is so wet that it sticks to your hands, add more flour, a few tablespoons at a time, and knead until combined.
Place the dough into the bread pan and cover with a towel, plastic produce bag, or piece of waxed paper. Place the pan in a warm spot in your house and let the dough rise for about 1 hour.
Preheat the oven to 350°F. Bake the bread for about 50 minutes. Let cool in the pan for about 10 minutes, and then gently loosen the sides with a knife and transfer to a wire rack to cool.
Yield: 1 loaf
Phase 3 Reintroduction (citrus)
Prepare this salad during the beginning of phase 3 when challenging citrus. Use a food processor fitted with the grating disc to quickly grate all the vegetables. Serve this salad along with baked fish and cooked quinoa for a balanced meal.
¼ head red cabbage, grated
¼ head green cabbage, grated
2 large carrots, grated
1 medium beet, grated
1 cup finely chopped fresh cilantro
3 to 4 green onions, sliced into thin rounds
¼ cup extra-virgin olive oil
finely grated zest of 1 lime
3 to 4 tablespoons freshly squeezed lime juice
2 to 3 teaspoons grated fresh ginger
1 to 2 garlic cloves, crushed
½ to 1 teaspoon Herbamare or sea salt
To make the salad, place all the ingredients for the salad into a large bowl.
To make the dressing, combine all the ingredients in a small jar, cover, and shake. Then pour the dressing over the salad, toss together, and serve.
Yield: about 8 servings
Phase 2 Elimination
I like to cook extra salmon when making dinner so I can have it to make big salads for lunch the next day. Use your favorite phase 2 salad dressing (see here to here). I like to use the Green Goddess Dressing (here) with this salad.
8 cups organic mixed baby greens
1 to 2 cups cooked wild Alaskan salmon
1 bunch red radishes, cut into thin rounds
½ pound fresh sugar snap peas, chopped
2 to 3 green onions, sliced into thin rounds
½ cup chopped fresh parsley
Yield: 2 to 4 servings
Phase 2 Elimination
You can make this salad even if it’s not summer! Use frozen blueberries in the dressing and any type of phase 2 fruit, such as sliced apples or pears, for the salad.
1 head red-leaf lettuce, torn, rinsed, and spun dry
1 peach, pitted and sliced
1 avocado, sliced
½ small red onion, sliced into thin rounds
½ cup raw pumpkin seeds, toasted
⅓ cup fresh or frozen blueberries
3 to 4 tablespoons raw coconut vinegar
1 tablespoon raw honey
½ teaspoon sea salt
To make the salad, place all the ingredients for the salad in a large bowl, toss together, and set aside.
To make the dressing, place all the ingredients in a blender and purée for about 30 seconds until smooth. Pour into a jar for serving and storing.
Serve the salad with the dressing alongside. Store any unused dressing in a sealed glass jar in the refrigerator for up to a week.
Yield: 4 to 6 servings
Phase 2 Elimination
Delicata squash are a smaller, sweet winter squash with thin skin—so they don’t need to be peeled before roasting or eating. Winter squash are available early to mid fall and can usually be found through March in most grocery stores. Serve this salad with a hearty bean soup or with baked salmon for a balanced meal. Top with your favorite phase 2 salad dressing recipe from here to here.
1 medium delicata squash
1 tablespoon extra-virgin olive oil
¼ teaspoon sea salt
1 head leaf lettuce or arugula, torn, rinsed, and spun dry
1 small Granny Smith apple, cored and thinly sliced
2 to 3 green onions, sliced into thin rounds
½ cup raw pumpkin seeds, toasted
¼ cup dried currants or raisins
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Rinse any dirt or debris off the squash, then cut it in half lengthwise. Scoop out the seeds with a spoon. Then place one of the squash halves on a cutting board, flesh-side down. Cut the squash into ¾-inch-thick slices (they should look like crescent moons). Repeat with second squash half. Place them on the prepared baking sheet and add the oil and salt; toss together, then spread out the pieces so they are in a single layer. Bake for 25 to 30 minutes, or until tender. Let cool completely before adding to the salad.
Yield: about 6 servings
Phase 2 Elimination
Low FODMAP
Serve this simple salad with some grilled chicken or salmon for a quick lunch or dinner. We like to serve it with the Chicken Fried Cauliflower “Rice” (here). Omit the garlic in the dressing if you are following the Low FODMAP variation of the diet.
1 small head napa cabbage, thinly sliced
2 large carrots, grated
4 to 5 green onions, sliced into thin rounds
¼ to ½ cup raw pumpkin seeds, toasted
diced cucumbers
thinly sliced red cabbage
sliced grilled chicken breast
⅓ cup extra-virgin olive oil
3 tablespoons raw coconut vinegar
1 to 2 teaspoons raw honey or pure maple syrup
1 (2-inch) piece fresh ginger
1 to 2 garlic cloves (optional)
½ teaspoon sea salt
small handful fresh cilantro
To make the salad, place all the ingredients in a large bowl and toss together. Top with any optional additions.
To make the dressing, place the oil, vinegar, honey, ginger, garlic, if using, and salt in a blender and purée until smooth. Then add the cilantro and blend on low speed until combined.
Serve the salad in individual portions and drizzle the dressing over each—this way, you can store any leftover salad in the refrigerator without it getting soggy from the dressing. Store any leftover dressing in a small glass jar in the refrigerator for up to 10 days.
Yield: about 6 servings
Phase 2 Elimination
Use this salad as a base and add your favorite vegetables, grilled chicken breasts, cooked fish, or cooked beans.
1 head romaine lettuce, chopped
4 to 5 green onions, sliced into thin rounds
4 to 5 small radishes, sliced
1 medium cucumber, diced
1 large carrot, grated
1 large avocado, sliced
¼ to ½ cup raw sunflower seeds, toasted
¼ cup raw apple cider vinegar
2 to 3 teaspoons raw honey
2 garlic cloves (optional)
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
½ cup extra-virgin olive oil
1 small handful fresh basil
1 small handful fresh parsley
1 tablespoon fresh oregano leaves
To make the salad, place the lettuce in a large bowl and top with the remaining salad ingredients.
To make the dressing, place the vinegar, honey, garlic, if using, salt, and pepper in a blender and purée until smooth. Then add the oil and fresh herbs; blend on low speed until just combined.
Serve the salad in individual portions and drizzle each with the dressing—this way, you can store any leftover salad in the refrigerator without it getting soggy from the dressing. Store any leftover dressing in a small glass jar in the refrigerator for up to 10 days.
Yield: about 6 servings
Phase 3 Reintroduction (citrus)
This is one of our favorite ways to prepare raw kale! We serve it with everything from baked chicken or fish to pizza and hearty bean soups. It’s even great the next day as leftovers—the kale will soften the longer it sits in the dressing, which makes it more tender and easier to chew.
1 large bunch curly kale
2 to 3 carrots, grated
¼ cup extra-virgin olive oil
zest and juice of 1 large lemon
2 garlic cloves, crushed
¼ to ½ teaspoon Herbamare or sea salt
sliced grilled chicken breast
diced avocado
dried currants or raisins
toasted pumpkin seeds
toasted sunflower seeds
hemp seeds
Remove the tough ribs that run down the center of each kale leaf, then tear the kale into pieces. Rinse in a colander and drain well, or spin dry in a salad spinner. Place the kale in a large bowl.
Add the remaining ingredients, except for any optional additions, and toss together. Let the salad rest for about 10 minutes before serving, and then toss again. Top with any optional additions just before serving.
Yield: about 6 servings
Phase 2 Elimination
Serve this simple, nutritious salad with Baked Winter Squash (here) and toasted sunflower seeds for a balanced meal. Use the Zucchini-Dill Vinaigrette (here), or if you are in phase 3, try the Lemon-Garlic Dressing (here).
To make the chicken, heat a 10-to 12-inch cast-iron skillet over medium-low to medium heat. Pound the chicken breasts using a meat tenderizer until they are about half of their original thickness. This makes the meat more tender and helps it to cook faster in a skillet without drying out.
Place the chicken breasts in a bowl and add the remaining ingredients. Toss to coat. Place the chicken in the hot skillet; cook for 6 to 8 minutes on each side. Exact timing will depend on the thickness of the meat. Transfer the chicken to a plate or cutting board and slice into strips.
Yield: 2 to 4 servings
Phase 2 Elimination
Our children adore this lively, fresh salad. Of course, cucumbers are their favorite vegetable! Serve this simple salad with baked chicken, fish, rice, or beans.
4 medium cucumbers, chopped
½ cup finely diced red onion
½ cup chopped fresh mint
½ cup chopped fresh parsley
2 tablespoons raw coconut vinegar
2 tablespoons extra-virgin olive oil
¼ to ½ teaspoon Herbamare or sea salt
Place all the ingredients in a large bowl and toss together. Serve immediately.
Yield: 6 servings
Phase 3 Reintroduction (citrus)
Serve this light and zesty salad with baked fish or chicken. It is also tasty over a pile of lettuce leaves and topped with toasted pine nuts.
2 small heads cauliflower, cut into florets
1 small leek, chopped
½ cup chopped fresh parsley
½ teaspoon lemon zest
¼ cup freshly squeezed lemon juice
3 tablespoons extra-virgin olive oil
¼ teaspoon Herbamare or sea salt
Place all the ingredients in a large bowl and toss together. Serve immediately.
Yield: 6 servings
Phase 2 Elimination
This is one of our “fast food” recipes. You can create a very quick meal using dark leafy greens, steamed sweet potatoes or squash, and wild fish or organic chicken. These greens also make a great addition to any breakfast—try adding cooked red beans to the collards while they are braising, then serve over cooked quinoa or rice.
1 to 2 tablespoons extra-virgin olive oil
2 bunches collard greens, chopped
4 to 5 garlic cloves, crushed
½ to 1 cup Chicken Stock (here)
½ teaspoon sea salt or Herbamare
Heat the oil in a deep 11-to 12-inch skillet over medium heat. Add the collard greens and garlic; sauté for a few minutes. Then add the chicken stock. Cover and simmer for 5 to 10 minutes, or until tender. Season with sea salt.
Yield: about 4 servings
Phase 2 Elimination
We make this quick vegetable dish quite often and like to serve it with baked salmon, roasted chicken, or adzuki beans and quinoa.
2 tablespoons extra-virgin olive oil or coconut oil
10 to 12 shiitake mushrooms, sliced
1 large bunch curly kale, chopped
¼ teaspoon Herbamare or sea salt
2 tablespoons water
Heat the oil in a large skillet over medium heat. Add the mushrooms and sauté for about 5 minutes. Then add the kale, Herbamare, and water; sauté for about 5 minutes more. Taste and add more salt if necessary. Serve.
Yield: 2 to 4 servings
Phase 2 Elimination
This stuffing is made without bread! Using all whole-food ingredients, it’s packed with nutrients like beta-carotene and immune-boosting compounds. I like to make sure the squash is cut into smaller cubes that are all about the same size, which allows for even cooking. To quickly mince the mushrooms, simply toss them all into a food processor fitted with the “s” blade and pulse until minced.
2 tablespoons extra-virgin olive oil
1 large red onion, diced
1 large butternut squash, peeled and diced (about 8 cups)
4 celery stalks, chopped (about 2 cups)
1 pound cremini mushrooms, minced
¼ cup chopped fresh sage
½ cup chopped fresh parsley
1 teaspoon Herbamare or sea salt
½ to 1 teaspoon freshly ground black pepper
Heat the oil in a deep 11-to 12-inch skillet. Add the onion; sauté for 5 to 7 minutes. Then add the squash, celery, and mushrooms; sauté for 10 minutes more, then add the sage, parsley, Herbamare, and pepper.
Pour the stuffing into a casserole dish with a lid; cover and bake for about 45 minutes, or until the squash is tender. Remove from the oven. Serve.
Yield: 8 servings
Phase 2 Elimination
Looking for a nightshade-free replacement to mashed potatoes? Try this creamy, delicious recipe! It pairs well with roasted chicken, gravy, and steamed green beans for a balanced meal.
Place the cauliflower and parsnips in a steamer basket set over a few inches of water in a pot. Cover and steam for about 10 minutes, or until tender.
Drain the vegetables completely and place them in a food processor fitted with the “s” blade. Add the coconut butter or oil and process until creamy and smooth. Add the chives, parsley, salt, and pepper; pulse until combined. Taste and add more salt if necessary. You can either serve this as is or transfer it to an oiled casserole dish and bake at 450°F until lightly browned on top.
Yield: 6 servings
Phase 2 Elimination
Serve this warming dish alongside roasted chicken or fish and a large green salad. If you are new to using celeriac, you are in for a great surprise—it’s so delicious roasted! Celeriac, also known as celery root, has a flavor similar to celery, but with a more pronounced “earthy” taste. It looks like a knobby, round, whitish root. Oftentimes they are quite large, like the size of a mini soccer ball. Sometimes you can find them smaller, in which case, you would use a whole one in this recipe.
Preheat the oven to 400°F. Line a baking sheet with unbleached parchment paper. Place all of the vegetables on the baking sheet. Drizzle with the olive oil. Sprinkle with the salt and pepper to taste. Toss together using your hands.
Bake for about 40 minutes, or until the vegetables are tender. The exact timing will depend on the size you cut the vegetables.
Remove from the oven and sprinkle with the thyme. Serve.
Yield: about 4 servings
Phase 2 Elimination
We like to make this recipe often, and serve it alongside baked chicken or fish, or with a big raw vegetable salad and a bowl of soup.
1 pound Brussels sprouts, trimmed
1 small head cauliflower, cut into florets
2 tablespoons extra-virgin olive oil
¼ teaspoon sea salt
freshly ground black pepper
1 to 2 tablespoons chopped fresh thyme
Preheat the oven to 400°F. Place the vegetables in a 9 x 13-inch glass baking dish. Add the oil, salt, and pepper to taste. Toss together using your hands. Place the pan in the oven and roast for 30 to 35 minutes. Sprinkle the roasted vegetables with the thyme and serve immediately.
Yield: 4 to 6 servings
Phase 2 Elimination
This is one of my favorite recipes if I am craving something sweet. Use this recipe in lieu of dessert at the end of your meal. It also pairs well with baked black cod and steamed broccoli for a simple, satisfying meal.
2 medium sweet potatoes, peeled and cubed
2 tablespoons melted coconut oil
1 to 2 teaspoons ground cinnamon
½ teaspoon sea salt
Preheat the oven to 425°F.
Put the sweet potatoes, oil, cinnamon, and salt in a large baking dish or on a rimmed baking sheet and mix well to coat with the oil using your hands or a large spoon. Bake, uncovered, for 30 to 35 minutes, or until the yams are very tender.
Yield: 4 servings
Phase 1 Detox
The autumn harvest brings many varieties of winter squash, including acorn, butternut, buttercup, delicata, golden turban, Hubbard, kabocha, spaghetti, and pie pumpkins. Each has its own unique flavor and a sweetness. Try serving baked winter squash with a drizzle of extra-virgin olive oil and a few dashes of cinnamon. Blend baked winter squash with Chicken Stock (here) or Vegetable-Seaweed Stock (here) for a simple, nourishing soup to sip during the detox phase.
1 winter squash
Cut the squash in half lengthwise using a strong, sharp knife. Scoop out the stringy fibers and seeds. Set the seeds aside to roast, if desired.
Place the squash flesh-side down in a roasting pan, and add ¼ to ½ inch of water. Bake until tender. Smaller squashes may take up to 35 minutes, while larger ones, including pie pumpkins, may take 45 to 90 minutes. Test by inserting a fork; it should slide in easily and the flesh should feel soft.
Yield: 1 baked squash
Phase 2 Elimination
If you are craving something salty and crunchy, make kale chips! They are a much healthier alternative to potato chips.
1 large bunch green curly kale
2 tablespoons extra-virgin olive oil
⅛ to ¼ teaspoon sea salt
⅛ to ¼ teaspoon freshly ground black pepper
Preheat the oven to 300°F.
Rinse the kale, remove the tough spine that runs down the center of each leaf, then tear the leaf into large pieces. Either use a salad spinner to spin-dry the kale or pat it dry with a clean kitchen towel. It’s important that the kale is completely dry before adding the remaining ingredients and baking.
Place the kale in a large bowl and add the oil, salt, and pepper; toss together, making sure that the oil reaches all the kale leaves. Place the kale in a single layer on one or two baking sheets.
Yield: 2 to 4 servings
Phase 2 Elimination
Rice with just the hull removed is brown rice. Rice with the hull, bran, and germ removed is white rice. There is a wide variety of brown rice to choose from: Short grain, long grain, sweet, jasmine, and basmati are just a few. Soak brown rice overnight in a bowl of filtered water with 1 tablespoon apple cider vinegar to improve digestibility. Then rinse and drain before cooking. Soaked brown rice requires less water for cooking, so use 1½ to 1¾ cups water per cup of soaked brown rice. We like to use sprouted brown rice, which is even easier to digest than soaked rice. You can often purchase this online; see the Resources section here.
1 cup brown rice
1½ to 2 cups water
pinch sea salt
Place the rice, water, and salt in a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to a low simmer, cover, and cook for about 45 minutes, or until all of the water has been absorbed.
Never stir the rice while it is cooking. Remove the rice from the heat and let stand in the pot, covered, for about 10 minutes.
Yield: 2½ to 3½ cups
Phase 2 Elimination
Wild rice is the seed of a grass that grows in small lakes and slow-flowing streams, and is native to North America. Native Americans harvested wild rice by canoeing into a stand of plants and bending the ripe grain heads with wooden sticks, called knockers, to get the rice into the canoe. Wild rice is closely related to true rice, as both share the same plant tribe, Oryzeae. Wild rice is higher in protein than regular brown rice and contains a high amount of zinc. Cooked wild rice can be added to soups, made into grain pilafs, or stuffed into cooked winter squash.
1 cup wild rice
2 to 2½ cups water
pinch sea salt
Rinse the wild rice in a fine-mesh strainer, then transfer to a medium pot, add the water and sea salt, cover, and bring to a boil. Reduce the heat to low and simmer for 60 to 75 minutes.
Remove the pot from the heat and let stand, covered, for 10 minutes.
Yield: 4 cups
Phase 2 Elimination
Quinoa, pronounced “KEEN-wah,” comes from the Andes Mountains in South America where it was once a staple food for the Incas. Quinoa contains all eight essential amino acids and has a delicious, light, nutty flavor. Quinoa makes wonderful grain salads and is great served with a vegetable-bean stew. Soak the quinoa overnight in a bowl of filtered water with 1 tablespoon apple cider vinegar to improve digestibility. Then rinse and drain before cooking. Soaked quinoa requires less water for cooking, so use about 1½ cups water per cup of soaked quinoa.
1 cup quinoa
1¾ cups water
pinch sea salt
Rinse the quinoa well with warm water and drain in a fine-mesh strainer. Quinoa has a natural saponin coating that repels insects and birds. It has a bitter taste and can cause some digestive upset when consumed. Rinsing with warm water removes the saponin.
Place the rinsed quinoa, water, and salt in a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to low, cover, and simmer for 15 to 20 minutes, or until all of the water has been absorbed.
Fluff with a fork before serving.
Yield: 3 cups
Phase 2 Elimination
Serve this grain-and-bean salad over fresh lettuce leaves, or place a spoonful of salad in each leaf and eat it “wrap style.”
4 cups cooked long-grain brown rice
3 cups cooked adzuki beans
2 to 3 large carrots, sliced into thin rounds
1 small bunch red radishes, sliced into thin rounds
3 to 4 green onions, sliced into rounds
½ cup chopped fresh cilantro
5 tablespoons extra-virgin olive oil
3 tablespoons raw coconut vinegar or apple cider vinegar
2 to 3 teaspoons raw honey
½ to 1 teaspoon sea salt or Herbamare
1 to 2 garlic cloves
1 (1-inch) piece fresh ginger
lettuce leaves, for serving
To make the salad, place all the ingredients for the salad in a large bowl. Set aside.
To make the dressing, place all the ingredients in a blender and purée until smooth.
Pour the dressing over the salad and toss together. Serve over lettuce leaves. The salad can be stored in an airtight container in the refrigerator for up to 5 days.
Yield: about 6 servings
Phase 2 Elimination
Low FODMAP
This recipe makes a perfect, light, energizing lunch. We like to top it with leftover baked salmon or chicken and pack it in stainless steel to-go containers for busy workdays. To cook quinoa, measure 2 cups quinoa, and reference here for directions.
6 cups cooked quinoa
1 bunch red radishes, sliced
2 large carrots, diced
4 green onions, sliced into thin rounds
1 cup fresh basil leaves
½ cup extra-virgin olive oil
3 tablespoons raw coconut vinegar
1 garlic clove, peeled
1 teaspoon Herbamare or sea salt
To make the salad, place all the ingredients for the salad in a large mixing bowl.
To make the dressing, place all the ingredients for the dressing in a blender and blend on high until smooth and creamy. The dressing will be a beautiful bright green.
Pour the dressing over the salad and toss together. Serve.
Yield: 6 to 8 servings
Phase 3 Reintroduction (citrus)
Low FODMAP
Use this refreshing quinoa salad during phase 3 when you challenge lemons and limes. Add cooked beans or meat for extra protein and nutrients, if desired.
6 to 8 cups cooked quinoa
1 large cucumber, diced
4 green onions, sliced into thin rounds
⅓ cup chopped fresh dill
1 teaspoon finely grated lemon zest
6 tablespoons freshly squeezed lemon juice
¼ cup extra-virgin olive oil
1 teaspoon Herbamare or sea salt
2 cups cooked chickpeas
2 cups chopped cooked chicken
2 cups chopped napa cabbage
Place all of the ingredients for the salad in a large mixing bowl along with any optional additions you desire, and toss together. Whisk together the ingredients for the dressing in a small bowl and then add to the salad. Toss again. Serve.
Yield: 6 to 8 servings
Phase 2 Elimination
Nori is a sea vegetable that has been dried and made into flat thin sheets. We like to spread cooked brown rice, quinoa, or seed pâtés onto it and then add a variety of vegetables. Serve with coconut aminos, wasabi, and pickled ginger, if you like. If you use wasabi, be sure to find a powder that does not contain any dyes or preservatives.
Place both kinds of rice in a pot with the water and sea salt. Cover, bring to a boil, then reduce the heat to low and simmer for 45 minutes. Remove from the heat and let stand, covered, for 20 minutes.
Place a sheet of nori, shiny-side down, on a clean surface. Spread a thin layer of rice to 2 inches below the top of the sheet. Place the vegetables on top of the rice at the bottom of the sheet. Tightly roll from the vegetable end. Seal the nori by wetting your finger with a little water and running it along the seam side.
Repeat this process until you have the desired amount of rolls. When ready to serve, slice the nori rolls crosswise into about 1-inch pieces with a serrated knife that has been dipped in water.
Serve with small bowls of coconut aminos and wasabi for dipping.
Yield: about 4 servings
Phase 2 Elimination
Kitcheree is a stew-like Indian meal made from mung beans and brown rice. Spices and vegetables make up the remaining ingredients and the combinations can vary widely. I use carrots, kale, peas, and cilantro, though you can use whatever vegetables you have on hand.
2 tablespoons extra-virgin olive oil
2 to 3 tablespoons finely chopped fresh ginger
1 tablespoon black mustard seeds
1 tablespoon cumin seeds
2 cups dry mung beans
2 cups short-grain brown rice
3 to 4 large carrots, cut into large chunks
1½ teaspoons turmeric powder
½ teaspoon ground coriander
10 cups water
4 cups finely chopped kale
1 to 2 cups fresh or frozen peas
½ cup chopped fresh cilantro
2 to 3 teaspoons sea salt or Herbamare
chilled coconut milk, for garnish
Heat the oil in a 6-to 8-quart pot over medium heat. Add the ginger, mustard seeds, and cumin seeds; sauté until the seeds begin to pop.
Add the mung beans, rice, carrots, turmeric, and coriander. Stir the mixture a bit so the spices evenly coat the rice and beans. Add the water and bring the stew to a boil, cover, and reduce the heat to low; simmer for about 45 minutes.
Add the kale, peas, cilantro, and salt; gently stir. Turn off the heat, cover, and let stand for about 5 minutes. Add more salt and seasonings if necessary. Dollop chilled coconut milk onto individual portions before serving, if desired.
Yield: 6 to 8 servings
Phase 2 Elimination
Serve this warming stew over cooked quinoa, brown rice, or just as is! Add chicken or chickpeas for extra protein and nutrients. Replace some of the vegetables with others if desired. Try green beans, zucchini, or broccoli!
1 tablespoon extra-virgin olive oil or coconut oil
1 small onion, chopped
1 teaspoon Herbamare or sea salt
1 teaspoon turmeric powder
1 teaspoon ground coriander
1 teaspoon ground cardamom
½ teaspoon ground cumin
½ teaspoon freshly ground black pepper
1 (13.5-ounce) can organic coconut milk
1 cup water or Chicken Stock (here)
1 small head cauliflower, cut into florets
2 carrots, peeled and chopped
1 large sweet potato, peeled and chopped
1 cup fresh or frozen peas
2 cups chopped fresh spinach or kale
½ cup chopped fresh cilantro
cooked chickpeas
chopped cooked chicken breast
Heat the oil in a 6-quart pot over medium heat. Add the onion and sauté for about 5 minutes, then add the Herbamare, turmeric, coriander, cardamom, cumin, and pepper; sauté a minute more. Then add the coconut milk, water, cauliflower, carrots, and sweet potato. Cover and simmer for about 10 minutes, or until the vegetables are tender.
Yield: about 6 servings
Phase 3 Reintroduction (nightshades)
Use this recipe to challenge nightshades in phase 3. Feel free to vary the vegetables in this simple curry recipe. Try chopped zucchini, red bell peppers, cauliflower, or sweet potatoes. Just keep in mind that cooking time might vary with different vegetables—zucchini, peppers, and cauliflower take considerably less time to cook than carrots and potatoes. Serve the stew over cooked brown rice or quinoa. We like to serve sliced raw cucumbers on the side as well.
2 tablespoons coconut oil or extra-virgin olive oil
1 small onion, chopped
1 jalapeño pepper, finely chopped
1 tablespoon black mustard seeds
1 tablespoon curry powder
1½ to 2 teaspoons sea salt
4 large carrots, chopped
4 medium yellow or red potatoes, chopped
3 cups cooked chickpeas
3 cups water
¼ cup tomato paste
1 small bunch kale, chopped
½ cup chopped fresh cilantro
Heat the oil in a 6-quart pot over medium heat. Add the onion and sauté for 5 to 7 minutes. Then add the jalapeño, mustard seeds, curry powder, and salt; sauté for a few minutes more.
Yield: 8 servings
Phase 2 Elimination
Use our simple Brown Rice Tortilla recipe (here) as the wrap for these tacos. You can also try using a large collard green, cabbage leaf, or lettuce leaf.
2 cups cooked black beans, drained
few pinches sea salt (optional)
1 large yam, cooked
1 large avocado, mashed
lettuce or arugula leaves
4 Brown Rice Tortillas (here)
chopped cilantro
Place the cooked black beans in a serving bowl and sprinkle with salt, if desired. Peel the cooked yam, place the flesh in a separate serving bowl, and mash it with a fork. Place the mashed avocado in a separate serving bowl. Set the lettuce leaves and tortillas on a platter.
Let each person assemble his or her own taco. Garnish with chopped cilantro.
Yield: 4 servings
Phase 3 Reintroduction (nightshades)
This is one of our favorite quick and easy meals. Serve it alongside a big salad and possibly some cooked quinoa or quinoa-rice noodles, and you will have a beautiful, nourishing, Elimination Diet meal.
2 tablespoons extra-virgin olive oil
1 small red onion, halved and cut into half-moons
1 fennel bulb, halved and cut into half-moons
2 medium zucchini, sliced on an angle into ½-inch pieces
4 to 5 plum tomatoes, chopped
1½ to 2 pounds wild salmon fillets
1 to 2 teaspoons Italian seasoning
½ teaspoon sea salt or Herbamare
freshly ground black pepper
½ cup water or Chicken Stock (here)
¼ cup finely chopped fresh parsley
¼ cup finely chopped fresh basil
Heat the oil in a deep 11-or 12-inch skillet over medium heat. Add the onion and sauté for about 5 minutes. Then add the fennel, zucchini, and tomatoes; sauté for 3 to 4 minutes more. Push the vegetables to the sides of the pan.
Add the salmon fillets. Sprinkle the Italian seasoning, salt, and pepper over the salmon fillets. Pour the water into the pan. Cover and simmer for 10 to 15 minutes. Exact timing will depend on the thickness of your salmon fillets. I suggest checking them at 8 minutes for doneness. Be careful not to overcook them! Sprinkle the parsley and basil over the salmon and vegetables. Serve.
Yield: 4 to 6 servings
Phase 2 Elimination
Low FODMAP
Use this recipe during phases 2 and 3 of the diet—the healthy omega-3 oils in the salmon will help to calm down any inflammation in the body. This is our go-to “fast food” meal when I’m out of time and dinner needs to get on the table quickly. Serve with steamed yams or Baked Winter Squash (here) along with either sautéed dark leafy greens or a large raw salad.
2 to 2½ pounds skin-on wild salmon fillets
¼ cup chopped fresh herbs (lemon thyme, dill, parsley, oregano, rosemary)
½ teaspoon sea salt or Herbamare
freshly ground black pepper
2 tablespoons extra-virgin olive oil
Preheat the oven to 400°F. Line a 9 x 13-inch baking dish with unbleached parchment paper (this is optional, but makes cleanup really easy).
Place the salmon skin-side down in the baking dish. Evenly sprinkle the herbs over the salmon. Sprinkle with the salt and pepper. Drizzle the olive oil over the salmon and herbs.
Yield: about 6 servings
Phase 3 Reintroduction (cashews)
Use this recipe during phase 3 when you are challenging cashews. If you can’t find raw cashew butter, you can use ⅓ cup raw cashews soaked in water for about 1 hour (and then drained). Use raw pumpkin seed butter in place of the cashew butter during phase 2. Serve with Sautéed Kale with Shiitake Mushrooms (here) and steamed sweet potatoes for a simple, nourishing meal.
1½ pounds wild salmon fillets
1 tablespoon coconut oil
Herbamare or sea salt
¼ cup raw cashew butter
¼ cup water
3 tablespoons coconut aminos
1 tablespoon raw coconut vinegar
1 (1-inch) piece fresh ginger
1 garlic clove, peeled
Preheat the oven to 400°F. Place the salmon fillet in a small baking dish. Rub the coconut oil on the top of the fish, then sprinkle with Herbamare. Bake for 10 minutes per inch of thickness, 10 to 20 minutes depending on the size of the fillet.
While the fish is cooking, place all the ingredients for the sauce in a blender and blend until smooth. Pour the sauce into a small saucepan and heat over very low heat until thickened and warm. Add more water for a thinner sauce. Drizzle the sauce over the cooked fish fillet and serve immediately.
Yield: 3 to 4 servings
Phase 2 Elimination
This recipe is designed for your slow cooker and takes just minutes to prepare! You can put it together in the morning, then set your slow cooker to low, and you will have a meal ready when you get home from work. Use the Brown Rice Tortillas (here) or fresh collard greens for your taco shells.
1½ pounds organic skinless, boneless chicken breasts or thighs
1 cup pure pomegranate juice
1 small onion, halved and cut into half-moons
2 to 3 garlic cloves, crushed
1 tablespoon extra-virgin olive oil
2 teaspoons ground cumin
2 teaspoons Herbamare or sea salt
½ to 1 teaspoon freshly ground black pepper
Brown Rice Tortillas (here) or collard green leaves
thinly sliced napa cabbage or romaine lettuce
sliced avocado
shredded cucumber
To make the chicken, place all the ingredients for the chicken in a 3-quart slow cooker. Cover and cook on low for 7 to 8 hours, or on high for 3 to 4 hours. Remove the chicken from the slow cooker and place it on a plate. Use two forks to shred the chicken, then place the shredded chicken back in the slow cooker and mix it into the cooked onions and juices. Let it cook uncovered, for 10 to 15 minutes more.
To assemble the tacos, place a scoop of the shredded chicken into the center of each tortilla, then add a small handful of napa cabbage, a few slices of avocado, and a spoonful of shredded cucumber.
Yield: about 4 servings
Phase 2 Elimination
Pulsing a whole head of raw cauliflower into small pieces in a food processor can replicate white rice. This nutrient-dense, vegetable-rich meal is great for breakfast, lunch, or dinner. Serve it with Napa Cabbage Salad with Ginger-Cilantro Dressing (here).
1 medium head cauliflower, coarsely chopped
2 tablespoons extra-virgin olive oil or coconut oil
½ white onion, diced
2 large carrots, diced
2 celery stalks, diced
2 teaspoons grated fresh ginger
½ pound organic skinless, boneless chicken breasts or thighs, chopped
5 to 6 shiitake mushrooms, sliced
1 small zucchini, diced
1 cup fresh or frozen peas
2 cups sliced napa cabbage
3 tablespoons coconut aminos
½ teaspoon sea salt
¼ teaspoon freshly ground white pepper
sliced green onions
chopped fresh cilantro
Place the chopped cauliflower in a food processor fitted with the “s” blade. Pulse until the cauliflower is broken down into tiny, rice-like pieces, and set aside.
Heat the oil in a deep 11-to 12-inch skillet over medium heat. Add the onion, carrots, celery, and ginger; sauté for about 5 minutes. Then add the chicken and sauté for a few minutes more. Next add the mushrooms and zucchini; sauté for 2 minutes more.
Add the minced cauliflower and stir it into the chicken-vegetable mixture; sauté for about 7 minutes. Add the peas, napa cabbage, coconut aminos, salt, and white pepper; sauté for another few minutes. Taste and adjust the salt and seasonings, if desired. Garnish each serving with sliced green onions and cilantro.
Yield: 4 to 6 servings
Phase 2 Elimination
Try this tasty soy-free stir-fry served over sprouted brown rice or cooked spaghetti squash. I prefer to use a 12-inch cast-iron skillet to cook the chicken—it cooks evenly and quickly this way without burning. Never use any type of nonstick cookware because of the chemicals the nonstick coating contains!
1 to 1½ pounds organic skinless, boneless chicken breasts, thinly sliced
¼ cup coconut aminos
1 tablespoon coconut vinegar
2 to 3 garlic cloves, crushed
1 tablespoon grated fresh ginger
¼ teaspoon sea salt
2 tablespoons coconut oil for cooking
1 small onion, halved and cut into half-moons
3 to 4 cups sliced savoy cabbage
2 to 3 cups broccoli florets
To make the chicken, place all the ingredients for the chicken in a small mixing bowl. Let it marinate on the counter for about 20 minutes or in the refrigerator for up to 4 hours.
To make the stir-fry, heat 1 tablespoon of the coconut oil in an 11-or 12-inch skillet over medium-high heat. Add half of the chicken; sauté for about 4 minutes, then remove from the pan and place on a plate. Repeat with the remaining chicken.
Add the remaining 1 tablespoon coconut oil, and then add the onion and sauté for about 5 minutes. Add the cabbage and broccoli; sauté for about 5 minutes more. Then return the chicken to the pan and stir together. Add more salt and seasonings, if desired.
Yield: 4 to 6 servings
Phase 2 Elimination
Low FODMAP
This recipe can be made when you are pinched for time—it’s so fast! We like to serve each burger topped with mashed avocado, sliced cucumbers, and radishes. And then we wrap each one in a piece of butter lettuce.
1 cup frozen spinach, thawed
4 green onions, cut into 1-inch pieces
1 tablespoon fresh oregano leaves
1 teaspoon Herbamare or sea salt
½ teaspoon freshly ground black pepper
1½ pounds organic skinless, boneless chicken thighs or breasts
extra-virgin olive oil or coconut oil for cooking
Squeeze out any excess liquid from the thawed spinach, then place the spinach in a food processor fitted with the “s” blade. Add the green onions, oregano, Herbamare, and pepper; pulse a few times. Then add the chicken and process until the chicken is ground and the mixture starts to form a ball. It does not take long, only about 30 seconds.
With oiled hands, form the mixture into about eight patties and set them on a plate or baking sheet. Heat about 1 tablespoon of oil in a large cast-iron skillet over medium-low heat. Add four of the patties to the pan and cook for 4 to 5 minutes on each side. Transfer the cooked patties to a plate and repeat with the remaining patties. Serve.
Yield: 8 burgers
Phase 2 Elimination
You can create a beautiful meal in no time at all with this recipe. Use the vegetables I suggest below or choose your own—try cauliflower, broccoli, green beans, parsnips, turnips, yams, Brussels sprouts, and leeks. Serve this recipe along with a large green salad and cooked quinoa.
2 organic bone-in, skin-on chicken breasts
2 organic bone-in, skin-on chicken legs
1 small onion, cut into chunks
4 small zucchini, cut into 3-inch pieces
4 to 5 thin carrots, cut into 3-inch pieces
½ pound asparagus spears, trimmed
1 to 2 teaspoons dried thyme
1 teaspoon Herbamare or sea salt
freshly ground black pepper
3 to 4 tablespoons extra-virgin olive oil
Preheat the oven to 400°F. Place the chicken in a 10 x 14-inch baking dish. Distribute the vegetables evenly around the chicken, putting the carrots on the bottom and the zucchini and asparagus on the top. Sprinkle everything with the thyme, salt, and pepper to taste. Drizzle the olive oil evenly over the chicken and vegetables.
Place the chicken and vegetables in the oven and roast for 35 to 40 minutes, or until the chicken juices run clear. Remove the pan from the oven and let rest on the counter for about 10 minutes. Serve slices of chicken with the roasted vegetables, and then spoon some of the pan juices onto each plate.
Yield: 6 servings
Phase 2 Elimination
Make an easy meal by roasting a whole chicken for dinner. Serve with Cauliflower-Parsnip Mash with Fresh Herbs (here) and steamed green beans. Use the leftover meat the next day to top a green salad. Then use the chicken bones and skin to make a nourishing stock.
1 (4- to 5-pound) whole organic chicken
2 to 3 shallots, chopped
4 to 5 garlic cloves
3 sprigs fresh rosemary, plus ¼ cup chopped fresh rosemary
½ teaspoon freshly ground black pepper
1 to 2 teaspoons sea salt
2 tablespoons extra-virgin olive oil
arrowroot powder
Preheat the oven to 425°F.
Place the chicken in a roasting pan or glass baking dish. Pat it dry. Place some of the shallots and garlic into the cavity of the chicken, and then scatter the rest around the chicken in the pan. Place the sprigs of rosemary into the cavity as well.
Sprinkle the chopped rosemary, pepper, and salt over the chicken. Drizzle the oil over the chicken as well. Add about 1 cup water to the bottom of the pan.
Roast the chicken for 25 minutes, then reduce the oven temperature to 325°F and bake for approximately 1 hour more. The chicken is done when its juices run clear or when internal temperature reaches 165°F. Exact timing will depend on the size of the chicken. Larger ones may take more time, while smaller ones will need less.
Remove the chicken from the oven and place it on a plate; let it rest for about 10 minutes before you begin carving. Pour the pan juices through a fine-mesh strainer into a small saucepan.
To make a gravy, whisk in 1 tablespoon arrowroot powder per cup of pan juices. Set the pan over medium-low heat and simmer until thickened. Season with salt and pepper to taste.
Yield: about 6 servings
Phase 2 Elimination
This is another delicious option for roasting a whole chicken for dinner. The leftover meat is perfect for another meal, such as the Harvest Squash Soup (here), and be sure also to use the bones and skin to make a rich, healing stock. Serve this recipe along with Garlic-Braised Collard Greens (here) and steamed green beans for a complete meal.
1 (4- to 5-pound) whole organic chicken
1 medium onion, chopped
3 medium yams, peeled and chopped
2 tablespoons extra-virgin olive oil
3 teaspoons ground cumin
1 teaspoon ground cinnamon
½ teaspoon freshly ground black pepper
2 teaspoons sea salt
Preheat the oven to 425°F.
Place the chicken in a large pan (I use a 10 x 14-inch pan). Pat it dry. Place a small handful of the onion into the cavity of the chicken, then scatter the rest around the chicken in the pan. Nestle all of the yam pieces around the chicken over the onion. Drizzle the chicken and vegetables with the olive oil.
In a small bowl, mix together the cumin, cinnamon, pepper, and salt. Take about half of the mixture and rub it into the chicken. Sprinkle the remainder over the yams and onion; gently toss to coat.
Roast for 25 minutes, then reduce the heat to 325°F and bake for approximately 1 hour more. The chicken is done when its juices run clear or when internal temperature reaches 165°F. Exact timing will depend on the size of the chicken. Larger ones may take more time, while smaller ones will need less.
Remove the chicken from the oven and place it on a plate; let it rest for about 10 minutes before you begin carving. Serve chicken slices with the yams, onions, and pan juices.
Yield: about 6 servings
Phase 3 Reintroduction (citrus, cashews)
Use this recipe in phase 3 after you have reintroduced citrus and are working on challenging cashews. This chicken salad is made without mayonnaise, instead using a dressing made from lemon juice and creamy raw cashew butter. We like to serve it in butter lettuce leaves, but romaine or leaf lettuce works just fine!
4 cups chopped cooked organic chicken
1 medium cucumber, chopped
½ cup finely diced red onion
½ cup raw cashew butter
¼ cup freshly squeezed lemon juice
¼ cup water
½ teaspoon Herbamare
6 to 8 butter lettuce leaves
1 handful chopped fresh parsley
To make the salad, place all the ingredients for the salad in a large bowl and toss to combine.
To make the dressing, place all the ingredients for the dressing in a blender and blend on high until smooth and creamy. Pour the dressing over the salad and gently toss together.
To assemble the wraps, place a few large spoonfuls of the chicken salad onto each lettuce leaf. Sprinkle with chopped parsley. Serve.
Yield: 6 servings
Phase 2 Elimination
Brining turkey makes the meat so tender and flavorful. Once you try it this way you might never want to go back to roasting turkey without brining!
1 (2½- to 3-pound) bone-in, skin-on organic turkey breast
4 cups organic apple juice
4 cups water
¼ cup sea salt
1 small onion, sliced
2 bay leaves
2 sprigs fresh rosemary
2 sprigs fresh thyme
1 teaspoon whole black peppercorns
Place the turkey breast in a large bowl or stainless steel pot. Add all of the ingredients for the brine, cover with a lid, and refrigerate for 24 to 72 hours.
When ready to cook, preheat the oven to 350°F. Set out a 9 x 13-inch glass baking dish. Remove the turkey from the brine and place it in the baking dish. I also like to remove the onions and herb sprigs from the brine and place them in the pan with the turkey.
Roast the turkey for about 2 hours, or until its juices run clear.
Yield: about 6 servings
Phase 2 Elimination
Low FODMAP
These meatballs freeze amazingly well. I like to freeze them in serving-size containers to have a quick lunch ready to go when needed. Serve meatballs and sauce over baked spaghetti squash with a large green salad.
1 bunch green onions, coarsely chopped
1 handful fresh parsley
1 handful fresh basil
1 to 2 garlic cloves, peeled (optional)
2 cups cooked quinoa
2 pounds ground organic turkey
1 tablespoon Italian seasoning
1 to 2 teaspoons Herbamare
½ to 1 teaspoon freshly ground black pepper
extra-virgin olive oil for cooking
2 cups homemade turkey stock or Chicken Stock (here)
2 tablespoons arrowroot powder
chopped fresh parsley, for serving
To make the meatballs, place the green onions, parsley, basil, and garlic, if using, in a food processor fitted with the “s” blade. Process until finely ground. Then add the cooked quinoa and process again. Add the turkey, Italian seasoning, Herbamare, and pepper; process until all the ingredients are combined. You may need to pulse the mixture a few times and scrape down the sides. Using lightly oiled hands, roll the mixture into equal-size meatballs. Set them on plates as you roll them.
Heat a tablespoon or two of extra-virgin olive oil in a large skillet over medium heat. Place enough meatballs in the pan so they still have some room to move. Sauté for 5 to 10 minutes, moving the meatballs around a little so they cook on all sides. They won’t be all the way cooked at this point, so don’t eat them. Transfer to a clean plate. Repeat with the remaining uncooked meatballs. Add more oil in between batches, if necessary.
To make the sauce, combine the stock and arrowroot powder in a bowl and whisk together to dissolve the arrowroot. Once you have sautéed all of the meatballs, pour the sauce mixture into the pan, and add cooked meatballs back into the pan; cover and simmer on low heat for about 15 minutes. Garnish with chopped fresh parsley and serve.
Yield: about 24 meatballs
Phase 2 Elimination
Low FODMAP
When eliminating gluten and other grains from your diet, you can use two romaine lettuce leaves or napa cabbage leaves as your “bun” to hold your favorite fixings! Be sure to use Eden Organic mustard, as it is the only brand that uses apple cider vinegar. If you can’t find this particular brand, then omit the mustard altogether, or replace it with about 1 teaspoon yellow mustard powder.
1 pound ground lamb
1 tablespoon stone-ground mustard
3 to 4 green onions, minced
¼ cup minced fresh herbs (dill, parsley, mint)
½ teaspoon ground cumin
½ teaspoon sea salt or Herbamare
½ teaspoon freshly ground black pepper
extra-virgin olive oil for cooking
mustard
mashed avocado
fresh mint leaves
lettuce leaves
To make the burgers, place all the burger ingredients except for the oil in a large bowl and mix together using your hands or a large spoon. Form the mixture into four to six patties and set them on a plate.
Heat about 1 tablespoon of oil in a large cast-iron skillet over medium heat. Add the burgers one at a time. Cook for about 5 minutes on each side. Continue cooking for a few minutes more, if you would like your burgers well-done.
Spread each burger with mustard and top with mashed avocado and fresh mint leaves. Serve in between two pieces of lettuce.
Yield: 4 to 6 servings
Phase 3 Reintroduction (sesame)
Hummus is a traditional Middle Eastern dish made from garbanzo beans, also called chickpeas, and tahini. It makes an excellent dip for fresh vegetables or a great spread for sandwiches or wraps.
3 cups cooked chickpeas
½ cup sesame tahini
½ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
1 teaspoon garlic powder, or 2 garlic cloves, crushed
1 teaspoon ground cumin
1 to 2 teaspoons sea salt or Herbamare
¼ cup bean cooking liquid or water
Place all the ingredients in a food processor fitted with the “s” blade and process until smooth and creamy.
You will want to taste the hummus to see if it needs more lemon, tahini, garlic, or salt. For a thinner consistency, add more water and process again. Hummus freezes very well.
Yield: 4 cups
Phase 3 Reintroduction (citrus)
Use this dressing to top your favorite salad or use it to top a bowl of lightly steamed vegetables.
Combine all the ingredients in a small bowl and whisk together. Serve. Store any leftovers in a small glass jar in the refrigerator for up to a week.
Yield: about ½ cup
Phase 2 Elimination
Low FODMAP
This is one of our favorite Elimination Diet salad dressings… actually, it’s one of our favorite salad dressings, period! Serve it over a baby kale salad with leftover cooked salmon, or atop a pile of crunchy romaine lettuce, toasted pumpkin seeds, and sliced avocados.
½ cup extra-virgin olive oil
⅓ cup fresh or frozen blueberries
3 to 4 tablespoons raw coconut vinegar
2 to 3 teaspoons pure maple syrup
½ teaspoon sea salt
1 tablespoon fresh lemon thyme or another fresh herb
Place all the ingredients in a blender and blend until smooth. Pour into a glass jar, cover, and refrigerate until ready to serve.
Yield: about 1 cup
Phase 2 Elimination
This is my go-to dressing when I want something rich and creamy to top my salad. Avocados are an excellent source of monounsaturated fats and other nutrients that help the skin and hair glow. Make a double batch of this dressing to have on hand for the week.
½ small avocado
½ cup water
1 garlic clove, peeled
1 tablespoon raw apple cider vinegar
¼ teaspoon sea salt
1 small handful fresh parsley
Place all the ingredients, except for the parsley, in a blender and blend until smooth and creamy. Add the parsley and blend on low speed until combined.
Yield: about ¾ cup
Phase 2 Elimination
Drizzle this creamy, nut-free, dairy-free dressing over your favorite green salad. I like to serve it over mixed organic baby greens with sliced avocados for a simple, nourishing salad.
Place all the ingredients in a blender (except the optional additions) and blend until smooth and creamy. Add any optional additions (my favorite is the cilantro) and blend again on low speed to incorporate.
Serve over your favorite salad. Store any leftovers in a glass jar in the refrigerator for up to a week.
Yield: about ¾ cup
Phase 3 Reintroduction (cashews, citrus)
Use this recipe after you have already reintroduced citrus and are challenging cashews. If you found that you have a citrus sensitivity, then replace the lemon juice with 3 tablespoons raw apple cider vinegar. My favorite way to use this dressing is drizzled over a salad of crunchy romaine lettuce, cucumbers, and radishes.
½ cup raw cashews
juice of 1 large lemon (3 to 4 tablespoons)
¼ cup water
¼ cup extra-virgin olive oil
1 small garlic clove
½ teaspoon sea salt or Herbamare
¼ to ½ teaspoon freshly ground black pepper
2 tablespoons chopped fresh dill
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
Place the cashews in a small bowl and cover them with about 1 inch of water. Let them soak on your kitchen counter for about 3 hours. Then drain and rinse and place them in a blender. Add all the remaining ingredients except the fresh herbs. Blend on high until smooth and creamy.
Add the fresh herbs and blend on low speed until incorporated but not completely blended. You want to have little green flecks of herbs in your white dressing—not green dressing!
Taste and adjust the salt and seasonings if needed. Pour the dressing into a glass jar with a tight-fitting lid and store in your refrigerator for up to 10 days. Once chilled, it can be used as a dip for veggies. Bring to room temperature and thin out with a few tablespoons of water if needed before using as a salad dressing.
Yield: about 1 cup
Phase 2 Elimination
Use this dressing as a creamy dip for carrot sticks or cucumber slices, or drizzle it over a salad of organic lettuce, grated raw beets, grated carrots, and broccoli sprouts.
½ cup raw sunflower seeds
¼ cup water
3 tablespoons raw apple cider vinegar
1 garlic clove, peeled
½ teaspoon sea salt or Herbamare
¼ cup extra-virgin olive oil
1 small handful fresh parsley
Soak the sunflower seeds in a small bowl of filtered water for 6 to 8 hours, or overnight. Drain and rinse the seeds and place them in a blender along with the water, vinegar, garlic, and salt. Blend until supersmooth and creamy. Then add the oil and parsley; blend on low speed until combined. Store in a glass jar in your refrigerator for up to 10 days.
Yield: about 1½ cups
Phase 2 Elimination
Use this citrus- and vinegar-free dressing in a cabbage slaw or drizzled over your favorite salad. Be sure to use a very tart apple, such as Granny Smith. This gives the dressing a tangy flavor.
1 medium Granny Smith apple, cored and chopped
½ cup water
⅓ cup extra-virgin olive oil
1 small garlic clove, peeled
1 (1-inch) piece of fresh ginger
¼ to ½ teaspoon sea salt
Place all the ingredients in a blender and blend for about 60 seconds, or until smooth and creamy. Taste and add a little more salt if needed, and blend again.
Store the dressing in a tightly covered glass jar in the refrigerator for up to a week.
Yield: about 1½ cups
Phase 2 Elimination
Low FODMAP
Use this simple, flavorful recipe to dress Garlic Chicken Salad (here) or your favorite Elimination Diet salad.
Place all the ingredients in a blender and blend until smooth and creamy. Pour into a glass jar with a tight-fitting lid and store in the refrigerator for up to 10 days.
Yield: about 1 cup
Phase 2 Elimination
Low FODMAP
This is a great replacement for dairy sour cream—it’s so simple to make! Dollop it on top of bean soups or tacos, use it as a base for herbed sour cream dips, or stir in a little honey and dollop it over fresh berries. Be sure to use full-fat coconut milk, not the light variety. For the probiotic powder, we use Klaire Labs Ther-Biotic Complete powder.
2 (13.5-ounce) cans full-fat coconut milk, chilled
1 teaspoon probiotic powder
pinch sea salt
Place the cans of coconut milk in the refrigerator for about 24 hours. Then open the cans and scoop the thick white cream at the top into a small saucepan. Pour off the water into a jar and reserve it for another use (such as for smoothies).
Heat the coconut cream over the lowest heat to about 97° to 98°F. Remove the pan from the heat and whisk in the probiotic powder. Pour the mixture into a clean quart jar and cover with a clean dishtowel secured with a rubber band.
Yield: 1 to 2 cups (varies depending on how much cream is in each can)
Phase 2 Elimination
This sauce has a texture, color, and flavor very similar to traditional pasta sauce. Use it to top baked spaghetti squash or cooked quinoa spaghetti noodles (see Resources here to find an Elimination Diet–friendly brand). You can also cook ground lamb or beef (when challenging beef) in a skillet and then add 2 to 3 cups of this sauce to the ground meat for a heartier pasta sauce.
2 tablespoons extra-virgin olive oil
1 small onion, chopped
4 to 5 garlic cloves, peeled and chopped
3 large carrots, peeled and chopped
1 medium beet, peeled and chopped
1 tablespoon dried Italian herbs
1½ teaspoons sea salt or Herbamare
¼ to ½ teaspoon freshly ground black pepper
3 to 4 tablespoons raw apple cider vinegar
3 cups water
Heat the oil in a 3-quart pot over medium heat. Add the onion and sauté for 5 to 10 minutes, or until soft and beginning to change color. Then add the garlic, carrots, and beet; sauté for 5 minutes more.
Add the Italian seasoning, salt, pepper, vinegar, and water. Cover and simmer for about 25 minutes, or until the vegetables are very tender. Use an immersion blender to purée the sauce in the pan, or carefully transfer the sauce to a blender and blend until very smooth. Taste and add more salt and pepper, if desired. Also, if you would like more tang, add extra apple cider vinegar, 1 to 2 teaspoons at a time until the sauce is at your desired acidity.
Yield: about 1 quart
Phase 2 Elimination
Low FODMAP
Use this simple recipe as a replacement for whipped heavy cream. The coconut cream will begin to soften as it sits at room temperature and will soften quickly on a hot summer afternoon, so be sure to keep it chilled. You can easily rewhip it after you remove the container from the refrigerator.
2 (14.5-ounce) cans full-fat coconut milk, chilled for 12 hours
1 to 2 tablespoons coconut nectar, honey, or pure maple syrup
½ to 1 teaspoon raw vanilla powder
pinch sea salt
2 pints fresh organic berries (raspberries, blueberries, strawberries)
To make the whipped vanilla coconut cream, open the chilled cans of coconut milk and scoop the thick white coconut cream from the top into a mixing bowl. Pour the watery milk into a jar and reserve to use in your favorite fruit smoothie.
Add the liquid sweetener, vanilla, and salt to the bowl with the coconut cream. Using an electric mixer, whip the chilled cream to soft peaks. Divide the berries among six small bowls and dollop with the whipped coconut cream. Serve immediately.
Yield: 6 servings
Phase 2 Elimination
Low FODMAP
If you are craving something sweet and need a treat, try making this recipe! The coconut fat will help you feel satiated when on a restricted diet. Try substituting organic peppermint extract or organic orange flavoring (after you have introduced and tested okay for citrus) for the vanilla powder.
⅔ cup coconut butter
3 tablespoons virgin coconut oil
1 tablespoon raw honey (optional)
1 cup unsweetened shredded coconut, plus extra for rolling
½ teaspoon raw vanilla powder
pinch sea salt
Place the coconut butter and coconut oil in a small saucepan and warm over the lowest heat until softened but not completely melted. Pour the mixture into a food processor fitted with the “s” blade. Add the honey and process for a few seconds. Then add the shredded coconut, vanilla powder, and salt. Process until combined.
Scoop the mixture into a bowl and form it into balls. If the mixture is too soft to form, place the bowl in the refrigerator for about 30 minutes, then try again. Roll each ball in shredded coconut and serve. Store extra snowballs in an airtight container in the refrigerator for up to a month.
Yield: about 12 snowballs
Phase 2 Elimination
Having a recipe like this made up in your refrigerator will be extremely helpful during the strict part of the Elimination Diet—phase 2. Otherwise you may get tempted to grab anything when hungry. Make up a big batch of this recipe and store it in a covered glass container for up to two weeks!
2 cups raw sunflower seeds
1 tablespoon ground cinnamon
1 teaspoon ground ginger
½ teaspoon ground cardamom
pinch sea salt
1 cup pitted Medjool dates
2 tablespoons extra-virgin olive oil
1 to 2 tablespoons pure maple syrup or raw honey (optional)
unsweetened shredded coconut
Place the sunflower seeds, spices, and salt in a food processor fitted with the “s” blade. Process until the seeds are very finely ground. It only takes a minute or so.
Add the pitted dates and oil. Process again until combined and sticky. Check to see if you can form a truffle by rolling some of the mixture in your hands. If it falls apart, then add the maple syrup and process again.
Scoop out the sunflower mixture by the large spoonful and roll it into balls. Roll the balls in shredded coconut. Store leftover truffles in an airtight container in the refrigerator for up to 2 weeks.
Yield: about 24 truffles
Phase 2 Elimination
Keep these bars in your freezer for the times when you are feeling very hungry and in need of a nutrient-dense snack immediately. We use Omega Nutrition pumpkin seed butter. Look for it at your local health food store or order it online.
¾ cup pitted Medjool dates (about 8)
½ cup shredded unsweetened coconut
¼ cup dried currants or raisins
1 to 2 teaspoons ground cinnamon
¼ teaspoon raw vanilla powder
¾ cup pumpkin seed butter
⅓ cup melted coconut butter
Line a 9 x 5-inch glass bread pan with unbleached parchment paper.
Place the dates, shredded coconut, currants, cinnamon, and vanilla powder in a food processor fitted with the “s” blade. Process the mixture for about 30 seconds, and then add the remaining ingredients. Process again until combined.
Pour the mixture into the prepared bread pan. Place it in your freezer for about 1 hour to set. Then cut into bars with a very sharp knife. Serve. Keep any leftover bars in the freezer until ready to serve—they will become soft at room temperature.
Yield: about 10 bars
Phase 3 Reintroduction (citrus)
Use this recipe when challenging citrus in phase 3. This recipe is so simple to make and yet looks like a gourmet masterpiece when all is said and done. I use a muffin tin lined with unbleached paper muffin cups for my “tart” pan. First, you press the crust mixture into the bottom of each muffin cup, then you add the filling. Then the whole muffin tin is placed in the freezer to “set” the tarts. You can take one out at a time and enjoy them slowly or bring the whole pan out to share with guests.
1½ cups shredded unsweetened coconut
½ cup hemp seeds
¼ teaspoon raw vanilla powder (optional)
pinch sea salt
6 soft Medjool dates, pitted
2 to 3 teaspoons coconut oil
4 small ripe avocados
6 tablespoons melted coconut oil
6 tablespoons freshly squeezed lime juice
4 tablespoons raw honey
1 handful fresh mint leaves
Line a 12-cup muffin pan with unbleached paper liners.
To make the crust, place the shredded coconut, hemp seeds, vanilla powder, and salt in a food processor fitted with the “s” blade and process until finely ground. Add the dates and oil; continue processing until the mixture comes together. Divide the crust mixture evenly among the prepared muffin cups and press it firmly into the bottom of each.
To make the filling, place all the ingredients for the filling in a food processor fitted with the “s” blade and process until smooth and creamy. Pour or scoop the mixture into the muffin cups over the crust, dividing it evenly.
Freeze the muffin pan for 1 to 2 hours or until the tart filling is firm to the touch. When ready to serve, remove the tarts from the pan and then remove the paper liners before serving.
Yield: 12 mini tarts
Phase 3 Reintroduction (almonds)
Make this recipe during phase 3 when you are testing almonds. I like to serve them with homemade Raw Vanilla Almond Milk (here). They are crispy on the outside and chewy in the center. To grind chia seeds, place at least ¼ cup in a coffee grinder or Vitamix and grind. Store any leftovers in a glass jar in the fridge.
Preheat the oven to 350°F.
Place the ground chia seeds and warm water into a medium mixing bowl; whisk together. Then add the remaining wet ingredients. Beat together with an electric mixer or vigorously mix together with a wooden spoon.
In a separate bowl, whisk together the dry ingredients. Add the dry ingredients to the bowl with the wet and beat again until the dough forms a ball. The dough will be sticky and may ride up on the beaters. If this happens, just turn the mixer off and scrape off the dough, then mix again.
Roll the dough into balls, place them on a cookie sheet, and press down using the tines of a fork. Bake for 10 to 12 minutes. Cool on a wire rack.
Yield: about twenty-four 2-inch cookies
Phase 3 Reintroduction (chocolate)
Use this recipe when challenging chocolate in phase 3. I know, the Elimination Diet is so rough! Serve with a dollop of Whipped Vanilla Coconut Cream (here) on top of each cupcake for a decadent treat.
1 cup brown rice flour
½ cup arrowroot powder or tapioca flour
¼ cup raw cacao powder
1 teaspoon baking soda
¼ teaspoon sea salt
2 tablespoons ground chia seeds
¼ cup warm water
¾ cup unsweetened applesauce
¾ cup coconut sugar
½ cup melted coconut oil, plus more for greasing the pan
2 teaspoons raw apple cider vinegar
1½ cups grated raw zucchini
Preheat the oven to 350°F. Grease a 12-cup muffin pan with coconut oil or line the wells with unbleached paper liners.
In a medium mixing bowl, whisk together the dry ingredients. In a separate mixing bowl, vigorously whisk together the ground chia seeds and warm water. Add the applesauce, sugar, coconut oil, and vinegar; beat together. Stir in the zucchini.
Pour the wet ingredients into the dry and stir together with a large wooden spoon until combined. Scoop the batter into the prepared muffin cups, filling them about halfway full.
Bake for 20 to 25 minutes. Cool on a wire rack. Serve.
Yield: 12 cupcakes
Phase 3 Reintroduction (cashews)
This recipe is a delicious way to challenge cashews in phase 3, or try the following variation using coconut milk and enjoy this dessert during phase 2. This raw pudding is similar to tapioca pudding. The chia seeds expand and release their gelatinous substance when soaked in a liquid. Serve pudding in small bowls topped with Whipped Vanilla Coconut Cream (here) and freshly grated nutmeg. If you do not own a high-powered blender, you will want to soak the cashews for about 3 hours before blending them.
Place the cashews, water, pumpkin purée, maple syrup, pie spice, and salt in a high-powered blender and blend until smooth and ultra-creamy. Pour into a medium bowl or glass container.
Add the chia seeds and whisk together. Let soak at room temperature for about 1 hour. Then cover and transfer to the refrigerator to soak and thicken for at least 2 more hours, or preferably overnight.
Scoop into small bowls and serve.
Yield: about 6 servings
Phase 2 Elimination
Having healthy treats on hand is so helpful to succeeding on the Elimination Diet, especially if your child is participating in it. Look for stainless steel Popsicle molds. See the Resources section here for more information.
2 ripe medium peaches
½ small avocado
2 to 3 soft Medjool dates, pitted
1 (14.5-ounce) can coconut milk
¼ to ½ teaspoon raw vanilla powder (optional)
Place all the ingredients in a high-powered blender and blend until smooth and creamy. Pour into Popsicle molds and freeze until firm, 3 to 6 hours. When ready to serve, run the mold under hot running water to release the creamsicles from the mold.
Yield: 8 to 10 creamsicles, depending on the size of your molds
Phase 1 Detox
Low FODMAP
Drinking water is so vitally important to detoxing. This infused water makes drinking lots of water more enjoyable! Always make sure you are drinking, and cooking with, filtered water, as chemicals and drug residues in city water can wreak havoc on your health. For one thing, these chemicals kill off friendly bacteria in the gut, and two, the drug residues can affect your hormone balance, possibly causing unexplained weight gain. If you don’t have a reverse osmosis water filtration system installed in your kitchen, then buy 5-gallon jugs of filtered water from your local health food store at a refillable water station.
7 cups filtered water
1 small cucumber, cut into thin slices
4 to 6 sprigs fresh mint
Pour 3½ cups filtered water into each of two quart jars. Evenly distribute the cucumber slices and fresh mint between the two jars. Cover each jar with a lid. Let them sit on your counter for 2 hours, then transfer to the refrigerator. Sip the water throughout the day.
Yield: 2 quarts
Phase 3 Reintroduction (almonds)
Use raw almond milk as a base for creamy fruit smoothies, in baked goods in place of dairy milk, or top warm whole-grain breakfast cereals. I also like to add it to warm spice tea or just drink it plain—it’s so delicious!
1 cup raw almonds
4 cups water
1 tablespoon pure maple syrup
½ teaspoon raw vanilla powder
pinch sea salt
Place the almonds in a small bowl and cover with filtered water. Soak at room temperature for 8 to 12 hours, or overnight.
After the almonds have soaked, drain them and rinse them well under warm running water. Place them in a blender with the 4 cups water, maple syrup, vanilla, and salt and blend on high for 1 to 2 minutes, or until you have a very smooth milk.
Pour the milk through a fine-mesh strainer lined with cheesecloth, or a nut milk bag, into a container and squeeze out as much milk from the pulp as possible.
Store in a covered glass jar in the refrigerator for up to 3 days.
Yield: about 4 cups
Phase 2 Elimination
Low FODMAP
Use hemp milk to top hot whole-grain breakfast cereals, as a base for smoothies, or as a refreshing drink. It can also be used in baking recipes where milk is called for. Hemp milk takes just minutes to make.
Place all the ingredients in a high-powered blender and blend for 60 to 90 seconds, or until ultra-smooth. Use as is, or strain it for a smoother consistency. To strain, place a nut milk bag in a large jar or pitcher and pour the hemp milk through the bag, squeezing out the milk and leaving the pulp behind.
Store your hemp milk in a tightly covered glass jar in the refrigerator for 3 to 4 days.
Yield: about 3 cups
Phase 3 Reintroduction (cashews)
Use this recipe when you are challenging cashews during phase 3. If you don’t have a reaction, then continue using this recipe throughout the rest of the diet. It’s delicious drizzled over warm whole-grain breakfast cereals, added to warm spice tea in place of cow’s milk, or enjoyed as a creamy beverage.
½ cup raw cashews
3 cups water
2 to 3 teaspoons raw honey or pure maple syrup
¼ teaspoon raw vanilla powder
pinch sea salt
Place all the ingredients in a high-powered blender and blend until ultra-smooth and creamy. Add more water for a thinner consistency.
Yield: 3½ cups
Phase 1 Detox
This tea has a warming flavor that’s similar to chai tea, but without the black tea (which contains caffeine). Drink this digestive-supportive tea any time of day—it’s especially good after a meal. Once you are in phase 2, you can add Vanilla Hemp Milk (here), or for phase 3, try adding Raw Vanilla Almond Milk (here). Add a little honey to sweeten it, if desired.
4 cups water
2 cinnamon sticks, broken into pieces
5 to 6 cardamom pods, crushed
1 teaspoon whole cloves
1 teaspoon whole black peppercorns
2 tablespoons thinly sliced fresh ginger
milk of your choice
raw honey
Place the water and spices in a 2-quart pot. Cover the pot with a lid, bring to a gentle boil, then reduce the heat and simmer for 10 to 15 minutes. Strain the tea through a fine-mesh strainer into a quart jar. Pour into mugs, top off with the milk of your choice (if you are in phase 2 or 3), and sweeten to taste with raw honey.
Yield: 4 cups
Phase 1 Detox
Low FODMAP
Sleeping well is key to proper digestion and detoxification. When we don’t sleep, our bodies produce more inflammatory chemicals. This can lead to a leaky gut, as well as pain and inflammation throughout the body. This tea calms the nervous system and helps prepare the body for a deep sleep. Drink 1 to 2 cups about one hour before bedtime.
1 tablespoon dried chamomile
1 tablespoon dried passionflower
1 tablespoon dried catnip
1 tablespoon dried spearmint
1 tablespoon dried rosebuds
6 cups boiling water
Place the herbs in an 8-cup glass liquid measuring cup. Pour the boiling water over them, cover with a plate, and let steep for 5 to 7 minutes.
Strain the tea, discarding the solids, and drink. Store any leftover tea in a glass jar in the refrigerator, then reheat in a small pot as needed.
Yield: 6 cups
Phase 1 Detox
Low FODMAP
The majority of people are walking around under constant stress. This can change digestion and immune system functions and leave you more susceptible to having a leaky gut. Science is even showing that stress can alter the organisms in our intestinal tract. This tea contains herbs that have been shown to assist in normalizing the stress response.
4 cups water
2 tablespoons dried licorice root
2 tablespoons dried ashwagandha
2 tablespoons sliced fresh ginger
Place all the ingredients in a 2-quart pot. Cover the pot with a lid, bring to a gentle boil, then reduce the heat and simmer for 15 to 20 minutes.
Strain the tea, discarding the solids in the strainer, and drink. If the tea is too strong for you, add more hot water to your mug to dilute it. Store any leftover tea in a glass jar in the refrigerator, then reheat in a small pot as needed.
Yield: 4 cups
Phase 1 Detox
Chicken stock can be used during all phases of the diet. It’s rich in gut-healing nutrients, amino acids, minerals, and vitamins. Chicken stock can be made two different ways—from a chicken carcass that has been previously roasted or from a fresh, whole chicken. If you use a fresh, whole chicken, cook the stock for no more than 2 hours. This option produces a lot of cooked meat that can be stored in your refrigerator, which can be used to make a quick Elimination Diet meal.
bones and skin from 2 roasted organic chickens (meat picked off)
1 pound fresh chicken wings
1 large onion, chopped
1 head garlic, cut in half crosswise
4 celery stalks, chopped
2 carrots, chopped
3 to 4 sprigs fresh thyme
2 to 3 sprigs fresh rosemary
1 handful fresh parsley
1 to 2 teaspoons whole black peppercorns
2 bay leaves
2 teaspoons sea salt
16 cups filtered water
1 tablespoon raw apple cider vinegar
Place all the ingredients in an 8-quart stockpot, cover, and bring to a gentle boil, then reduce the heat to low and simmer for 6 to 8 hours. Strain the stock through a large stainless steel colander into a large bowl or another 8-quart pot. Discard the solids in the strainer.
Pour the stock into quart jars, cover, and refrigerate for up to 5 days, or freeze for longer storage.
Yield: about 3 quarts
Phase 1 Detox
Stocks are actually very easy to prepare. You just toss everything into a big pot, cover, and let it simmer for hours on your stove. If you don’t have all of the ingredients, don’t worry—stocks are very forgiving, so just use the ingredients that you have on hand. The seaweeds add an abundance of trace minerals to the stock, which is very beneficial as most people are deficient in minerals. Freeze your stock in widemouthed quart jars for later use.
1 large onion, coarsely chopped
1 leek, rinsed and chopped
2 to 3 carrots, chopped
4 celery stalks, chopped
4 garlic cloves, chopped
½ bunch fresh parsley
2 strips kombu
2 tablespoons arame or hijiki
1 tablespoon dulse flakes
1 sprig fresh rosemary
1 sprig fresh thyme
3 bay leaves
1 teaspoon whole black peppercorns
16 cups filtered water
Place all the ingredients in an 8-quart stockpot and bring to a boil. Cover, reduce the heat to low, and simmer for 3 to 4 hours.
Strain the stock through a large stainless steel colander into another pot, discard the vegetables, and pour the stock into clean, widemouthed 1-quart jars. Store the stock in the refrigerator for up to a week, or freeze for longer storage.
Yield: 4 quarts
Phase 2 Elimination
Fermentation is a magical process where beneficial bacteria present on vegetables are allowed to flourish under the right conditions—an anaerobic environment made possible by a salt brine and a covered jar. Lacto-fermented vegetables are rich sources of probiotics that your digestive system needs to thrive! Eat a few tablespoons of these vegetables with every meal.
2 to 3 sprigs fresh dill
1 teaspoon whole black peppercorns
2 cups chopped cauliflower
1 cup chopped green beans
1 cup diced carrots
2 cups filtered water
1 to 1½ tablespoons sea salt
1 large cabbage leaf
Place the dill and black peppercorns in the bottom of a glass quart jar. Layer the cauliflower, green beans, and carrots on top of them. Pack them in tightly.
Whisk together the water and salt in a small bowl or 2-cup glass liquid measuring cup. Make sure the salt has dissolved, and then pour the mixture over the vegetables until they are covered with at least ½ inch of brine. Fold the cabbage leaf up and press it into the vegetables to ensure that they stay below the brine. Cover tightly with a plastic lid and place in an undisturbed spot in your kitchen away from direct sunlight for 5 to 7 days, or until soured to your liking.
When you begin to see a lot of bubbling, after day 2 to 3, gently unscrew the lid to release excess gases, then screw it back down tightly. This is called “burping” the jar. Do this 1 to 2 times a day until the vegetables have fermented (soured) to your liking.
Store your pickled vegetables in the refrigerator for 3 to 6 months.
Yield: 1 quart
Phase 2 Elimination
Low FODMAP
Turnips come in various sizes—from small, radish-size ones to large enough to fill up the palm of your hand. Use about two bunches of small or about two larger ones. This low-FODMAP recipe is delicious served with breakfast, lunch, or dinner!
½ bunch fresh dill
½ bunch green onions, chopped
3½ cups chopped turnips
2 cups filtered water
1 to 1½ tablespoons sea salt
1 large cabbage leaf
Place the dill and chopped green onions in the bottom of a glass quart jar. Add the chopped turnips to fill the jar to about 2 inches below the top. Pack them in tightly.
Whisk together the water and salt in a small bowl or 2-cup glass liquid measuring cup. Make sure the salt has dissolved, and then pour the mixture over the vegetables until they are covered with at least ½ inch of brine. Fold the cabbage leaf up and press it into the vegetables to ensure that they stay below the brine. Cover tightly with a plastic lid and place in an undisturbed spot in your kitchen away from direct sunlight for 5 to 7 days, or until soured to your liking.
When you begin to see a lot of bubbling, after day 2 to 3, gently unscrew the lid to release excess gases, then screw it back down tightly. This is called “burping” the jar. Do this 1 to 2 times a day until the vegetables have fermented (soured) to your liking.
Store your pickled vegetables in the refrigerator for 3 to 6 months.
Yield: 1 quart
Phase 2 Elimination
Low FODMAP
This recipe gets its name because of the red cabbage, green cabbage, and carrots used. Start a batch of the sauerkraut about one week before you begin the Elimination Diet. This way it will be ready for you when you enter phase 2. Serve a few spoonfuls of this kraut with every meal.
Place all of the ingredients, except the whole cabbage leaf, in a large bowl and pound with a wooden kraut pounder or another blunt object until the juices from the vegetables are released. This usually takes 5 to 10 minutes of continuous pounding.
Spoon the kraut into a glass quart jar, packing the kraut in tight by pressing down with the kraut pounder until the juices rise above the vegetables. Make sure to leave about 1 inch of space from the top of the jar. Fold up the cabbage leaf and press it into the juices so they at least partially rise above it. Screw a plastic lid on tightly.
Place the jar into another container or baking dish to catch any leaking juices, then place in a spot in your house away from direct sunlight. Let the kraut ferment for 5 to 10 days. Fermentation will take place faster in warmer weather and slower in cooler weather.
When you begin to see a lot of bubbling, after day 2 to 3, gently unscrew the lid to release excess gases, then screw it back down tightly. This is called “burping” the jar. Do this 1 to 2 times a day until the vegetables have fermented (soured) to your liking. If your kraut has lost a bit of brine from leakage, then replace what was lost with extra brine. Use 1 cup filtered water mixed with 1½ teaspoons sea salt. Then add this mixture to the kraut until it is about ½ inch from the top of the jar. Screw the lid back on tightly and let it continue to ferment. Taste your kraut after about 5 days. If it is sour and tangy, then it is done; if not, let it continue to ferment.
Store your kraut in the refrigerator for 3 to 6 months.
Yield: 1 quart
Phase 2 Elimination
Low FODMAP
Growing your own little sprout garden is a fun and exciting process. Broccoli seeds are particularly challenging to sprout, as they take longer to sprout compared to other seeds, so be patient. It takes a few days for the seeds to even break open, and they are slow in growing. They say that all good things come to those who wait. Broccoli sprouts are very good things, so your patience will be rightfully rewarded (see here for the benefits of these sprouts).
2 tablespoons sprouting seeds (organic broccoli seeds)
Place the seeds into a widemouthed quart jar with a spouting lid and cover them with a few inches of warm purified water. Let them soak overnight in a warm dark place. After 8 to 10 hours, drain off the water.
Rinse the seeds with fresh water, 3 to 4 times a day for 4 to 5 days. Place the jar in a warm, dark place during this time period. Make sure to drain off all of the water after each rinsing to prevent spoiling of the sprouts. (I know you are excited to grow your own garden right in your kitchen, but it will likely take 2 to 3 days for the seeds to split open and have the sprouts show, so be patient.)
Once your sprouts are a few centimeters long and have defined yellow leaves, move your jar out to a place where it can be exposed to some sunlight. This will allow the sprouts to harvest sunlight and grow quickly. Be sure to keep rinsing them, as the sprouts can dry out quickly in hot and dry environments. You will recognize when the sprouts are ready as they will have darker green leaves and be about an inch or longer in length. Don’t worry about eating them too early. As soon as they are green, they are ready to go.
Yield: about 4 cups