10

Meals

Your 4-Week Plan

This chapter has all the simple, healthy, and delicious recipes you’ll need for the Mind Your Body meal plan. You’ll also find weekly shopping lists to print that correspond to the 4-week program. As my grandfather always told me, “If you don’t take care of your body, your body won’t take care of you.” Your body knows what to do; the kidneys filter out toxins, the liver flushes out waste, the lungs breathe out pollutants, and our digestive system absorbs the nutrients that keep us alive. That’s why I created a whole program filled with a variety of color, with totally accessible recipes that are bursting with rich flavors while being highly nutrient dense. Healthy eating doesn’t have to be bland. If what you are eating doesn’t taste good, you won’t enjoy your food, and that takes the fun out of eating. That’s why I’ve created a lifestyle plan, not just a quick-fix regime.

Recipe Code Key

The following codes indicate recipes that are vegetarian, vegan, dairy-free, gluten-free, nut-free, and freezer-friendly.

Dairy-free	DF
Freezer-friendly	FF
Gluten-free	GF
Nut-free	NF
Vegetarian	VEG
Vegan	VGN

Recipes at a Glance

(Note: Number of servings in parentheses)

Shopping lists, pages here, here, here, and here

Meal lists, pages here, here, here, and here

Breakfasts

Coconut Muesli (8)

Collards Scramble (1)

Poached Eggs and Kale (2)

Seitan Sausage Sandwich (1)

Spinach and Mushroom Omelet (1)

Zucchini Omelet (1)

Soups

Black Bean Soup (4)

Ginger Lentil Soup (2)

Lemon Zucchini Soup (4)

Mom’s Zucchini Soup (6)

My Sister Paige’s Gazpacho (4)

Parsnip Soup (4)

Turmeric Chicken Soup (6)

Vitamin A Soup (8)

Salads

Apple Pumpkin Salad (6)

Artichoke Amaranth Salad (4)

Arugula Salad (2)

Avocado and Kale Salad (4)

Bok Choy Salad (4)

Broccoli and Black-Eyed Pea Salad (6)

Chicken Farro Salad (2)

Edamame Salad (4)

Quinoa Salad (4)

Quinoa Sweet Potato Salad (6)

Roasted Beet with Freekeh (4)

Shrimp and Spinach Salad (4)

Simple Kale Salad (3)

Tomato, Avocado, and Hearts of Palm Salad (2)

Walnut Salad (4)

Entrees

Asparagus Barley “Risotto” (4)

Beef and Okra Stir-Fry (2)

Chicken Stir-Fry (2)

Curried Spinach and Sweet Potato Freekeh (5)

Eggplant Chili (6)

Ginger Shrimp (4)

Halibut and Artichokes (2)

Mom’s Salmon Croquettes (10 patties)

Poached Halibut (4)

Pork Tenderloin (8)

Seared Salmon Steaks (2)

Sweet Turkey Loaves (6)

Turkey Burgers with Spinach and Feta (6)

Sides

Almond Slaw (4)

Collard Greens (2)

Creole Lima Beans (8)

Garlic Eggplant Mash (8)

Garlic Spinach (2)

Indian Sweet Potatoes (8)

Lemon Asparagus (2)

Roasted Turmeric Cauliflower (4)

Rosemary Brussels Sprouts (4)

Spinach and Navy Beans (4)

Squash Casserole (6)

Squash Mash (2)

Sweet Potato Chips (2)

Power Drinks

Avocado Milk Shake (1)

Banana Almond Shake (1)

Date Shake (1)

Electrolyte Punch (1)

Ginger Mango (1)

Green Dream (1)

Green Power (1)

Green Tea Juice (1)

Oatmeal Shake (1)

Orange Lime (1)

Orange Zing (1)

Pineapple Punch (1)

Plum Punch (1)

Pomegranate Punch (1)

Prune Shake (1)

Watermelon Juice (1)

Snacks

Artichoke and Spinach Hummus (6)

Baba Ganoush

Quick, easy meals

Broccoli Pasta Salad (6)

Mom’s Meat Chili (6)

Quick Bean Salad (8)

Muffins

Carrot Bran Muffins (12)

Lemon Raspberry Muffins (12)

Desserts

Coconut Truffles (24)

Gooey Chocolate Power Brownies (12)

Peanut Butter Avocado Cookies (30)

Vegan Chocolate Mousse (8)

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Cooking Made Easy

These four kitchen gadgets don’t take up much space, and they’ll save you considerable time when preparing the recipes in Mind Your Body. Consider adding them to your kitchen tools.

Nutribullet

This high-powered mixer takes multiple tough ingredients such as carrots and ice, and blends them silky smooth without you having to jab even once with a wooden spoon.

Four-Piece Minimeasuring Beaker Set

Measuring spoons and cups are fine, but they do spill easily, which can be frustrating. I found that these beakers made measuring even the smallest amount a breeze, without making a mess.

Nut Chopper

These little handheld crank gadgets chop up any sort of nut and keep the pieces all neatly contained, so you can pour it directly into the recipe.

Vegetable Chopper

I used this for many of the recipes I prepared for this book, and it really saved a lot of time and made dealing with carrots, onions, and potatoes simple and quick.

Shopping Lists

On the following pages you’ll find weekly shopping lists and weekly menus. You will be making more than one trip to the store each week. At times you may be able to consolidate some of your shopping, but the list is organized this way so you can purchase the highest-quality, freshest ingredients available. Make sure to go shopping a day or two before day 1 in order to be prepared for your next twenty-eight days. Then you’ll return to the store on day 5, day 7, day 12, day 14, day 16, day 19, day 21, day 23, and day 25.

Week 1 Shopping Lists

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This will be the biggest shopping trip of the four weeks because you’ll stock your pantry with items that will last the entire month.

Produce

1 container mushrooms

1 bag spinach

1 bunch asparagus

1 carton cherry tomatoes

1 orange bell pepper

1 red pepper

1 bunch celery

1 avocado

1 bunch kale

3 medium white onions

3 red tomatoes (enough for 2 diced cups)

7 medium-size beets

12 ounces frozen or fresh okra

1 bunch collard leaves

1 bunch asparagus

1 carton edamame

1 large carrot

2 large parsnips

4 lemons

2 limes

1 banana

2 oranges

1 small watermelon

2 red apples

1 two-inch stalk ginger

1 bunch mint

1 bunch cilantro

1 bunch basil (optional)

1 bunch parsley

2 garlic bulbs

Dairy

1 dozen eggs

1 small block cheddar cheese

1 small block parmesan cheese

1 small container nonfat feta cheese

1 cup cottage cheese

1 carton unsweetened flax milk

1 carton almond milk

Seeds

1 cup pumpkin seeds

1 cup sunflower seeds

1 bag chia seeds

1 container ground flaxseed

1 container hemp seeds

Nuts

5 cups walnuts

5 cups almonds

2 cups pecans

1 large bag pistachios

1 small bag pine nuts

1 small bag cashews

1 small bag pili or pine nuts

1 small bag macadamias

1 cup Brazil nuts

Protein

2 fresh salmon steaks

½ pound flank steak

Spices

cinnamon

nutmeg

cumin

turmeric

paprika

curry powder

sea salt

pepper

dried or fresh rosemary

tarragon

garam masala

thyme

chili powder

parsley flakes

dill weed

Pantry

1 cup lentils

4 cans chickpeas

1 can artichoke hearts

1 small jar tahini

1 can or jar hearts of palm

1 cup dried tomatoes

1 container rolled oats (4 cups minimum)

1 bag unsweetened coconut flakes

1 jar honey

1 bag dried fruit (your choice)

1 bag raisins

1 box beef bouillon cubes

1 box chicken bouillon cubes

1 large box veggie broth (enough for 4 cups)

1 small bag date sugar

1 small bag spelt flour

1 small can green chilies

1 small jar dijon mustard

1 bottle coconut water

1 can pumpkin puree

1 container natural almond butter

1 bag freekeh

1 can navy beans

1 jar apple cider vinegar

1 bottle light soy sauce

1 bottle extra-virgin olive oil

1 bottle avocado oil

1 small jar red palm oil

1 small jar coconut oil

1 jar light mayo made with olive oil

psyllium husk

Day 5 Shopping Trip

1 pound shrimp, peeled and deveined

2 pounds pork tenderloin

1 cup fresh snow peas

1 medium head of cauliflower

15 Brussels sprouts

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Week 1 Meals

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Day 1

Breakfast: Spinach and Mushroom Omelet

Snack: Watermelon Juice

Lunch: Tomato, Avocado, and Hearts of Palm Salad (1 of 2); Ginger Lentil Soup (1 of 2)

Snack: Handful of walnuts

Dinner: Seared Salmon Steaks (1 of 2); Garlic Spinach (1 of 2)

Day 2

Breakfast: Coconut Muesli (1 of 8)

Snack: Watermelon Juice

Lunch: Seared Salmon Steaks (2 of 2); Tomato, Avocado, and Hearts of Palm Salad (2 of 2)

Snack: Handful of pistachios

Dinner: Ginger Lentil Soup (2 of 2); Simple Kale Salad (1 of 3)

Day 3

Breakfast: Apple Pumpkin Salad (1 of 6)

Snack: Celery stick with a spoonful of almond butter or natural peanut butter

Lunch: Roasted Beet with Freekeh (1 of 4); Garlic Spinach (2 of 2)

Snack: Watermelon Juice

Dinner: Beef and Okra Stir-Fry (1 of 2); Simple Kale Salad (2 of 3)

Day 4

Breakfast: Collards Scramble

Snack: Apple Pumpkin Salad (2 of 6)

Lunch: Beef and Okra Stir-Fry (2 of 2)

Snack: Spinach and Artichoke Hummus (1 of 6); with two baby carrots and stalk of celery

Dinner: Roasted Beet with Freekeh (2 of 4); Lemon Asparagus (1 of 2)

Day 5

Breakfast: Coconut Muesli (2 of 8)

Snack: 1 cup cottage cheese, 1 teaspoon cinnamon, 1 teaspoon sunflower seeds

Lunch: Roasted Beet with Freekeh (3 of 4); Simple Kale Salad (3 of 3)

Snack: Apple Pumpkin Salad (3 of 6)

Dinner: Ginger Shrimp (1 of 4); Lemon Asparagus (2 of 2)

Day 6

Breakfast: Apple Pumpkin Salad (4 of 6)

Snack: ½ cup edamame

Lunch: Ginger Shrimp (2 of 4); Parsnip Soup (1 of 4)

Snack: Banana

Dinner: Roasted Beet with Freekeh (4 of 4); Ginger Shrimp (3 of 4)

Day 7

Breakfast: Spinach and Mushroom Omelet (1)

Snack: Apple Pumpkin Salad (5 of 6)

Lunch: Ginger Shrimp (4 of 4); Parsnip Soup (2 of 4)

Snack: ½ cup edamame

Dinner: Pork Tenderloin (1–4 of 8); Roasted Turmeric Cauliflower (1–2 of 4); Rosemary Brussels Sprouts (1–2 of 4)

*Friends night

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Week 2 Shopping Lists

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Produce

1 large spaghetti squash

1 red tomato

1 bag spinach

3 small onions

1 bunch kale

2 cups bok choy

1 large carrot

6 cups arugula

1 carton cherry tomatoes

3 mushrooms

1 green pepper

3 medium zucchini

1 bulb garlic

1 red onion

2 limes

3 lemons

1 banana

1 cup strawberries

1 pineapple

3 oranges

1 mango

1 papaya

4 figs

1 plum

1 kiwi

1 carton blueberries

Dairy

1 dozen eggs

2 small plain 2% Greek yogurts

1 cup cottage cheese

Protein

1 seitan sausage patty

2 cups salmon from salmon fillets or canned

1 package turkey bacon

Pantry

1 loaf of Ezekiel Bread (store in freezer)

1 container horseradish

1 cup bread crumbs/panko crumbs

1 jar coconut water

1 box green tea

1 bottle tamari sauce

1 bottle balsamic vinegar

1 can (15 ounces) chopped tomatoes

2 cups fresh or canned lima beans

1 small bag of jasmine rice

1 container (8 ounces) veggie broth

1 small container cacao powder

1 cup quinoa

1 cup spelt berries

1 cup farro

Day 12 Shopping Trip

Produce

1 container cherry tomatoes

3 large sweet potatoes

2 medium white onions

2 bunches collard greens

1 red pepper

1 avocado

1 bunch asparagus

3 scallions

1 shallot

1 bulb garlic

fresh thyme

1 orange

4 figs

3 dates

Protein

4 halibut fillets (4 ounces each)

2 boneless, skinless chicken breasts

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We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.

—ADELE DAVIS

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Week 2 Meals

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Day 8

Breakfast: Coconut Muesli (3 of 8)

Snack: Handful of almonds

Lunch: Pork Tenderloin (5 of 8); Roasted Turmeric Cauliflower (3 of 4)

Snack: Apple Pumpkin Salad (6 of 6)

Dinner: Veggie Night: Parsnip Soup (3 of 4); Rosemary Brussels Sprouts (3 of 4); Squash Mash (1 of 2)

Day 9

Breakfast: Seitan Sausage Sandwich

Snack: Orange Lime drink

Lunch: Parsnip Soup (4 of 4); Pork Tenderloin (6 of 8); Rosemary Brussels Sprouts (4 of 4)

Snack: 5 macadamias

Dinner: Mom’s Salmon Croquettes (2 of 10 patties); Roasted Turmeric Cauliflower (4 of 4)

Day 10

Breakfast: Poached Eggs and Kale (1 of 2)

Snack: Ginger Mango drink

Lunch: Mom’s Salmon Croquettes (3–4 of 10 patties); Squash Mash (2 of 2)

Snack: Green Tea Juice

Dinner: Pork Tenderloin (7 of 8); Bok Choy Salad (1 of 4)

Day 11

Breakfast: Poached Eggs and Kale (2 of 2)

Snack: Handful of walnuts

Lunch: Pork Tenderloin (8 of 8); Arugula Salad (1 of 2)

Snack: Plum Punch

Dinner: Bok Choy Salad (2 of 4); Creole Lima Beans (1 of 8); Lemon Zucchini Soup (1 of 4)

Day 12

Breakfast: Coconut Muesli (4 of 8)

Snack: 1 cup cottage cheese, 2 slices tomato, paprika

Lunch: Arugula Salad (2 of 2); Creole Lima Beans (2 of 8); Lemon Zucchini Soup (2 of 4)

Snack: 4 figs

Dinner: Bok Choy Salad (3–4 of 4); Poached Halibut (1–2 of 4); Indian Sweet Potatoes (1–4 of 8); Creole Lima Beans (3–6 of 8)
*Friends night!

Day 13

Breakfast: Collards Scramble

Snack: Date Shake

Lunch: Creole Lima Beans (7 of 8); Poached Halibut (3 of 4); Indian Sweet Potatoes (5 of 8)

Snack: 1 Greek yogurt with cinnamon and almonds

Dinner: Poached Halibut (4 of 4); Lemon Zucchini Soup (3 of 4); Quinoa Salad (1 of 4)

Day 14

Breakfast: Seitan Sausage Sandwich

Snack: Avocado Milk Shake

Lunch: Indian Sweet Potatoes (6 of 8); Lemon Zucchini Soup (4 of 4); Quinoa Salad (2 of 4)

Snack: 4 figs

Dinner: Creole Lima Beans (8 of 8); Chicken Farro Salad (1 of 2)

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Week 3 Shopping Lists

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Produce

1 peach

1 carton strawberries

1 cucumber

1 bag baby carrots

1 bunch celery

1 eggplant

1 lemon

1 garlic bulb

1 bunch fresh mint

3 yellow squash (2 pounds)

2 medium tomatoes

1 onion

Dairy

1 small 2% Greek yogurt

1 cup cottage cheese

1 small container feta cheese

Pantry

1 jar tahini

1 large carton veggie broth

rice vinegar

whey protein

1 small bag barley

Day 16

Produce

1 bag spinach

2 red tomatoes

1 jicama

1 carton cherry tomatoes

1 green pepper

1 bunch endive

1 avocado

2 onions

1 bunch asparagus

1 cup mushrooms

1½ cups cooked shelled edamame beans

2 large carrots

3 scallions (⅓ cup)

1 bunch cilantro

1 lemon

1 banana

½ fresh pineapple

1 carton blueberries

1 cup grapes

1 grapefruit

Dairy

1 carton almond milk

1 dozen eggs

Protein

1 pound ground turkey

Day 19

Produce

2 cups broccoli

1 yellow squash

1 bunch kale

1 bag spinach

1 white onion

1 large sweet potato

2 large carrots

2 parsnips

2 cups green cabbage

1 bunch parsley

1 lemon

Protein

2 cups diced rotisserie chicken meat

2 chicken breasts

Pantry

8 cups chicken broth

1 jar coconut water

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Win your personal battles and your life becomes clearer and easier.

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Week 3 Meals

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Day 15

Breakfast: Oatmeal Shake

Snack: 1 cup cottage cheese, 1 teaspoon chia seeds, 2 cherry tomatoes, and 4 slices cucumber

Lunch: Chicken Farro Salad (2 of 2); Quinoa Salad (3 of 4); Squash Casserole (1 of 6)

Snack: Baba Ganoush (1 of 4); 2 baby carrots; stalk of celery

Dinner: Squash Casserole (2 of 6); Turkey Burgers with Spinach and Feta (1 of 6)

Day 16

Breakfast: Coconut Muesli (5 of 8)

Snack: Hard-boiled egg

Lunch: Squash Casserole (3 of 6); Turkey Burgers with Spinach and Feta (2 of 6)

Snack: Baba Ganoush (2 of 4) and 2 slices jicama

Dinner: My Sister Paige’s Gazpacho (1 of 4); Quinoa Salad (4 of 4)

Day 17

Breakfast: Banana Almond Shake

Snack: 4 pieces endive, half an avocado

Lunch: My Sister Paige’s Gazpacho (2 of 4); Asparagus Barley “Risotto” (1 of 4)

Snack: Half a grapefruit

Dinner: Turkey Burgers with Spinach and Feta (3 of 6); My Sister Paige’s Gazpacho (3 of 4)

Day 18

Breakfast: Spinach and Mushroom Omelet

Snack: ½ cup blueberries and ½ cup grapes

Lunch: Mom’s Salmon Croquettes (5–6 of 10 patties); Asparagus Barley “Risotto” (2 of 4)

Snack: 5 macadamias

Dinner: My Sister Paige’s Gazpacho (4 of 4); Edamame Salad (1 of 4)

Day 19

Breakfast: Seitan Sausage Sandwich

Snack: ½ cup Brazil nuts

Lunch: Edamame Salad (2 of 4); Asparagus Barley “Risotto” (3 of 4)

Snack: Pineapple Punch

Dinner: Chicken Stir-Fry (1 of 2)

Day 20

Breakfast: Coconut Muesli (6 of 8)

Snack: Green Dream drink

Lunch: Chicken Stir-Fry (2 of 2); Asparagus Barley “Risotto” (4 of 4)

Snack: ½ cup blueberries and ½ cup grapes

Dinner: Edamame Salad (3 of 4); Turmeric Chicken Soup (1 of 6)

Day 21

Breakfast: Collards Scramble

Snack: Avocado Milk Shake

Lunch: Edamame Salad (4 of 4); Sweet Potato Chips (1 of 2)

Snack: ½ grapefruit

Dinner: Turmeric Chicken Soup (2 of 6)

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Week 4 Shopping Lists

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Produce

2 avocados

3 sweet potatoes

4 cups kale

1 bunch celery

1 bag carrots

1 red pepper

3 small white onions

1 red onion

1 cup raw shelled edamame

1 eggplant

6 new potatoes (golf-ball size)

3 fingerling potatoes

1 garlic bulb

1 bunch cilantro

1 cup mushrooms

3 lemons

1 grapefruit

1 banana

1 pear

1 honeydew melon

Dairy

2 small 2% Greek yogurts

1 dozen eggs

Protein

1 package turkey bacon

Pantry

4 prunes

½ cup dried cranberries

2 cups dried black beans

3 cups vegetable broth

1 can (15 ounces) crushed tomatoes

2 8-ounce jars artichoke hearts in water

10 cups vegetable broth

1 tube tomato paste

¼ cup ketchup

1 cup 100% pomegranate juice

1 bag Almond Accents

1 cup wheat berries

1 cup barley

1 cup amaranth

8 green olives

1 (15 ounces) kidney beans

1 can (15 ounces) navy beans

Day 23

Produce

1 jicama

10 ounces baby spinach

1 bunch (5 cups) collard greens

3 white onions

3 medium zucchini

1 yellow onion

1 tomato

1 cup watermelon

1 carton raspberries

1 papaya

1 banana

Dairy

1 package (8 ounces) fat-free cream cheese

Protein

16 medium shrimp

1 pound ground turkey breast

Pantry

2 cups coconut water

Day 25

Produce

1 pound new red or finger potatoes

1 red pepper

2 cups broccoli florets

½ cup mushrooms

2 shallots

5 radishes

2 cups red cabbage

2 cups green cabbage

3 large eggplants

1 white onion

1 bunch fresh parsley

1 bunch cilantro

2 large tomatoes

1 yellow onion

¼ cup dried tomatoes

1 avocado

8–10 cups seasonal greens

1 cup watercress

½ cup zucchini

1 bag spinach

1 avocado

1 lime

1 lemon

1 cup fresh berries of your choice

1 cup pineapple

1 banana

2 oranges or 1 cup fresh orange juice

¼ cup fresh cranberries

Dairy

½ cup goat cheese

¾ cup mozzarella cheese

Protein

2 halibut fillets

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Week 4 Meals

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Day 22

Breakfast: Prune Shake

Snack: Hard-boiled egg

Lunch: Turmeric Chicken Soup (3 of 6); Sweet Potato Chips (2 of 2); Avocado and Kale Salad (1 of 4)

Snack: ½ cup dried cranberries

Dinner: Mom’s Salmon Croquettes (7–10 of 10 patties); Avocado and Kale Salad (2–3 of 4); Garlic Eggplant Mash (1–2 of 8), *Friends night

Day 23

Breakfast: Coconut Muesli (7 of 8)

Snack: ¼ honeydew

Lunch: Garlic Eggplant Mash (3 of 8); Black Bean Soup (1 of 4)

Snack: 1 pear

Dinner: Shrimp and Spinach Salad (1 of 2)

Day 24

Breakfast: Collards Scramble

Snack: ¼ honeydew

Lunch: Shrimp and Spinach Salad (2 of 2); Black Bean Soup (2 of 4)

Snack: Electrolyte Punch

Dinner: Garlic Eggplant Mash (4 of 8); Avocado and Kale Salad (4 of 4)

Day 25

Breakfast: Pomegranate Punch

Snack: Hard-boiled egg

Lunch: Sweet Turkey Loaf (1 of 6); Mom’s Zucchini Soup (1 of 6)

Snack: ¼ honeydew

Dinner: Halibut and Artichokes (1 of 2); Broccoli and Black-Eyed Pea Salad (1 of 6)

Day 26

Breakfast: Spinach and Mushroom Omelet

Snack: ¼ honeydew

Lunch: Halibut and Artichokes (2 of 2); Collard Greens (1 of 2); Mom’s Zucchini Soup (2 of 6)

Snack: Spinach and Artichoke Hummus (2 of 6), 2 carrots, stalk of celery

Dinner: Sweet Turkey Loaf (2 of 6); Almond Slaw (1 of 4); Broccoli and Black-Eyed Pea Salad (2 of 6)

Day 27

Breakfast: Coconut Muesli (8 of 8)

Snack: Orange Zing drink

Lunch: Sweet Turkey Loaf (3 of 6); Collard Greens (2 of 2); Broccoli and Black-Eyed Pea Salad (3 of 6)

Snack: Mom’s Zucchini Soup (3 of 6)

Dinner: Eggplant Chili (1 of 6); Walnut Salad (1 of 4)

Day 28

Breakfast: Zucchini Omelet

Snack: Green Power drink

Lunch: Mom’s Zucchini Soup (4 of 6); Black-Eyed Pea Salad (4 of 6)

Snack: 1 cup fresh berries

Dinner: Eggplant Chili (2–5 of 6); Artichoke Amaranth Salad (4 of 4), *Friends night

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The Health Benefits of Seeds

I love seeds. They are a great way to add a burst of fiber, healthy fats, and protein to any meal, making these little nuggets a perfect tool in helping you stay satisfied so you see more weight loss. You’ll find these seeds in many of the recipes in this chapter.

Hemp

Even though these are grown on the cannabis plant, they won’t alter your mind in any adverse ways. These little guys are rich in heart-healthy, stroke-reducing omega-3 fatty acids, and 2 tablespoons provide 5 grams of nearly complete protein, which is unusual for plant proteins. Hemp seeds have also been linked to reducing ADHD symptoms and alleviating skin issues such as eczema.

Flaxseed

This seed’s benefits come from the fact that they are high in fiber and omega–3 fatty acids. One tablespoon gives you 150 mg of antioxidants, 2 grams of fiber, and 2 grams of healthy fats (including omega-3s). I always recommend ground flaxseed, because it’s easier for your body to digest than whole seeds.

Chia

The good news is that you don’t have to buy a chia pet to reap the benefits. These seeds were the original energy food, consumed by the Aztecs to boost stamina. They provide 5 grams of fiber per tablespoon and are also high in omega-3 fatty acids.

Sunflower

This seed is rich in vitamin E, an antioxidant that protects you from asthma, osteoarthritis, hot flashes, diabetes, heart disease, and some forms of cancer. A quarter cup of sunflower seeds supplies more than 80 percent of your recommended daily allotment of vitamin E.

Pumpkin

Also called pepitas, pumpkin seeds are rich in zinc (10.5 mg in 3.5 ounces) when you buy the unshelled form, which is what I recommend in all my recipes. A quarter cup provides nearly half your daily magnesium, and this seed is also rich in antioxidants that protect you from cancer.

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You don’t have to cook fancy or complicated masterpieces—just good food from fresh ingredients.

—JULIA CHILD

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Breakfasts

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Coconut Muesli

10 SERVINGS • DF, GF, VEG, VGN

This cereal can be stored dry for several weeks and is a great source of fiber, protein, whole grains, and nearly a quarter of your day’s quota of iron.

For a quick morning meal, scoop out ½ cup cereal and add ½ cup almond or flax milk and 1 teaspoon honey. Let soak overnight in fridge.

      4 cups old-fashioned rolled oats

      1 cup raw almonds, sliced

      1 cup unsweetened coconut flakes

      ¼ cup pumpkin or sunflower seeds

      1 cup dried fruit, any variety

      ¼ cup ground flaxseed

      ¼ cup hemp seeds

      ¼ cup chia seeds

      ½ teaspoon cinnamon

      ½ teaspoon nutmeg

      2 tablespoons orange zest

      dash of salt

Preheat oven to 350˚.

Scatter oats and almonds on one baking sheet and coconut flakes on another, and place in oven for 5 minutes. Watch closely and remove as soon as they begin to brown. Let cool.

In a large mixing bowl, thoroughly mix all dry ingredients.

Store in a zip-lock bag or sealed container.

Per serving: 404 calories, 18.5 g fat, 47.8 g carbs, 10.5 g fiber, 13.8 g sugar, 12.2 g protein

Collards Scramble

1 SERVING • DF, GF, VEG

      3 eggs

      1½ teaspoons red palm oil

      1 garlic clove, minced

      ½ white onion, diced small

      ½ teaspoon turmeric

      2 collard green leaves, stems removed and leaves finely chopped

      salt and pepper

      2 tablespoons pili nuts or pine nuts, chopped

Whisk eggs in a bowl.

Heat oil in a skillet on medium high and add garlic and onion. Sauté for 1–2 minutes or until soft. Turn heat to medium. Add turmeric, greens, and 2 tablespoons water and sauté until tender, about 3 minutes. Season with salt and pepper to taste.

Add eggs and scramble until eggs are ready. Sprinkle with nuts and serve.

Per serving: 408 calories, 32.2 g fat, 11.4 g carbs, 2.9 g fiber, 4.1 g sugars, 20.1 g protein

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Pili Nuts

This incredibly delicious product of Asia is now turning up in stores all over the United States. The pili nut is a good source of magnesium, phosphorous, and vitamin E, and is also rich in heart-healthy fats.

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The Clock Method for Proper Portions

When serving your meal, pretend your plate is a clock for portion control.

12 to 6: Fill this half of your plate with vegetables.

6 to 9: This quarter is for protein.

9 to 12: Here is where you’ll put healthy carbs.

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Poached Eggs and Kale

2 SERVINGS • GF, NF

      1 teaspoon sea salt

      4 cups kale, stems removed, chopped

      2 slices turkey bacon, cooked according to package directions

      4 tablespoons vegetable broth

      1 white onion, chopped

      2 garlic cloves, minced

      1 teaspoon rosemary

      salt and pepper

      2 eggs

      Parmesan cheese

Bring a large pot of salted water to boil. Add kale and cook for 2 minutes, then drain and cool.

Add 2 tablespoons broth to the empty pot and put on medium heat. Add the onion and garlic, and stir until they begin to brown. Add the rosemary, the remaining 2 tablespoons of broth, and kale. Reduce heat to a simmer and cook until the kale is dark and wilted, about 20 minutes. Stir occasionally. Season with salt and pepper.

While the kale is cooking, poach 1 egg (save the second egg for tomorrow). See “The Perfectly Poached Egg”.

Once kale and egg are done, crumble turkey bacon into the kale and mix. Split kale mixture into two dishes, and serve with egg and a sprinkle of parmesan on top.

Per serving: 227 calories, 8.1 g fat, 21.1 g carbs, 3.2 g fiber, 2.8 g sugars, 18.3 g protein

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The Perfectly Poached Egg

Bring three inches of water in a small pan to a gentle boil. Crack the egg into a small bowl so you can easily add it to the water. (Poach eggs one at a time.) Just before you add your egg, use a wooden spoon to swirl the water, making a gentle whirlpool; this will help keep the egg white together. Lower the rim of the bowl that is holding your egg into the water and slide the egg into the bowl. If you want a runny egg, let it poach for 2 minutes. For medium, 3 minutes, and firm takes 4 minutes. Remove the egg with a slotted spoon and let it sit for a moment to allow the excess water to drain off.

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Seitan Sausage Sandwich

1 SERVING • GF, VEG

This yummy breakfast provides more than a third of your iron quota for the day.

      1 poached egg

      1 slice Ezekiel bread

      1 seitan sausage patty

      1 thin slice of cheese

      2 small spinach leaves

      1 slice of tomato

While your egg is poaching, toast the bread in a toaster and heat the sausage in a skillet over medium heat for 30 seconds on each side. Put the slice of cheese on top and let it melt.

Build your sandwich: place sausage and cheese on the toasted bread and top with spinach, tomato, and finally egg.

Per serving: 284 calories, 12.6 g fat, 18.3 g carbs, 4.3 g fiber, 1.8 g sugars, 23.3 g protein

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What Is Seitan?

Seitan is a high-protein vegetarian food made from cooked wheat gluten. It is made by washing wheat flour dough with water until all the starch has been removed, then cooking it. Seitan is often used for mock duck or chicken in Asian restaurants, but many stores also carry seitan products, including these mock meats as well as sausage, bacon, and barbecued ribs. It’s high in protein but virtually free of fat, unless added to the product.

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Spinach and Mushroom Omelet

1 SERVING • GF, NF, VEG

      2 eggs

      1 tablespoon flax milk, unsweetened

      1 teaspoon chia seeds

      1 teaspoon olive oil

      ½ cup mushrooms, chopped

      ⅛ cup shredded cheddar cheese

      ½ cup baby spinach, chopped

      salt and pepper

Whisk the eggs, milk, and chia seeds in a bowl. Set aside to let the seeds soften.

Heat the oil in a nonstick skillet. Add the mushrooms and sauté until softened (2–3 minutes), then add the egg mixture and rotate pan around so the eggs cover the inside of the pan, using medium heat until almost cooked. Carefully flip omelet over, sprinkle cheese and spinach inside, season with salt and pepper, fold, and allow cheese to melt and spinach to wilt.

Per serving: 256 calories, 19.3 g fat, 4.3 g carbs, 2.4 g fiber, 1.4 g sugars, 17.1 g protein

Zucchini Omelet

1 SERVING • DF, GF, NF, VEG

      3 eggs

      1 teaspoon olive oil

      1 clove garlic, minced

      2 tablespoons onion, diced fine

      ½ cup zucchini, chopped fine

      salt and pepper

      1 teaspoon chopped fresh cilantro

Whisk eggs in a small bowl and set aside.

Heat olive oil in a nonstick skillet on medium, tilting pan to coat. Add garlic and onion and sauté for 30 seconds. Add zucchini and cook for another 30 seconds. Pour eggs on top and gently stir and cook until nearly set. Season to taste with salt and pepper. Add chopped cilantro, fold, and serve.

Per serving: 255 calories, 17.9 g fat, 5.8 g carbs, 1.2 g fiber, 2.9 g sugars, 17.6 g protein

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Soups

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Black Bean Soup

4 SERVINGS • FF, GF, NF, VEG, VGN

This soup freezes beautifully. Just leave out the yogurt and cilantro until you are ready to eat.

      2 cups dried black beans, soaked overnight

      3 fingerling potatoes, about the size of a hotel-size shampoo

      ½ teaspoon salt

      3 cups vegetable broth

      1 can (15 ounces) crushed tomatoes

      1 white onion, chopped

      2 garlic cloves, minced

      ½ cup celery, diced

      ½ cup carrots, diced

      ¼ teaspoon ground cumin

      1 cup plain 2% Greek yogurt

      ¼ cup cilantro, chopped

      salt and pepper

Soak beans in water overnight in a covered soup pot. In the morning, rinse the beans and return to the pot with enough water to cover by an inch. Bring the beans to a boil on high, then turn heat to low, cover, and simmer for about 45 minutes or until soft. Cool.

In a small pot, add potatoes, ½ teaspoon salt, and enough water to cover the potatoes by an inch. Bring to a boil and cook 20 minutes or until soft. Drain and let cool.

Place beans and potatoes in a blender with 1 cup water and puree.

Put pureed beans, vegetable broth, tomatoes, and onion in a soup pot, and bring to a boil over high heat. Turn heat to low, add remaining ingredients (except yogurt and cilantro), season to taste with salt and pepper, and simmer for 10 minutes.

Put a generous spoonful of yogurt in the bottom of the bowl, pour soup on top, stir, garnish with cilantro, and serve.

Per serving: 266 calories, 1.3 g fat, 65.8 g carbs, 33.8 g fiber, 10.4 g sugars, 26.1 g protein

Ginger Lentil Soup

2 SERVINGS • DF, FF, GF, NF, VEG, VGN

This dish is a powerhouse; it provides an entire day’s worth of fiber and more than half your quota of iron in one bowl.

      1 cup lentils, uncooked

      1 cup vegetable broth

      1 cup water

      1 onion, chopped

      1 small can green chilies

      4 cloves garlic, minced

      2 ½-inch cubes fresh ginger, minced

      2 cups tomatoes, diced

      ½ teaspoon cumin

      ½ teaspoon mustard

      ½ teaspoon turmeric

      ½ teaspoon paprika

      salt and pepper

      parsley, chopped

In a pot, combine lentils, vegetable broth, water, onion, green chilies, garlic, ginger, and tomatoes. Bring to a boil over medium heat. Cover pot and simmer over low heat for 30 minutes, stirring occasionally.

Stir in the dry spices and salt and pepper to taste. Cover and simmer for 10 more minutes. Garnish with fresh parsley.

Per serving: 208 calories, 0.7 g fat, 35.6 g carbs, 7.2 g fiber, 3.9 g sugars, 13.4 g protein

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Ginger

This herb is well known for its power to soothe stomachs, but did you know that it has also been shown to be a powerful anti-inflammatory that can reduce the pain of migraine headaches and some forms of arthritis? Ginger has also been shown to reduce symptoms of menstrual pain, as well as general dizziness, morning sickness, and nausea. And that’s not all! This herb seems to have a protective effect against colon cancer, diabetes, and heart disease.

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Lemon Zucchini Soup

4 SERVINGS • FF, GF, NF, VEG

      ¼ cup vegetable broth

      2 cloves garlic, minced

      1 medium onion, chopped

      3 medium zucchini, shredded

      6 cups water

      ½ cup jasmine rice

      4 eggs

      juice from 1 lemon

      ½ cup fresh parsley, finely chopped

      salt and pepper

      2 tablespoons parmesan cheese

Heat vegetable broth and garlic in a soup pot over medium heat. Add onion and cook until translucent, about 3 minutes. Add shredded zucchini and stir until soft, about 3 minutes.

Add 6 cups water and rice. Bring to a boil, then reduce heat, cover, and simmer for 30 minutes.

Beat eggs and lemon juice in a metal bowl, then very slowly stir 1 cup of hot broth from the soup into the eggs. Doing it slowly will keep the eggs from curdling. Then slowly add this mixture to the soup. Sprinkle in parsley and cook 5 more minutes. Serve garnished with salt and pepper and ½ tablespoon each of Parmesan cheese.

Per serving: 144 calories, 5.7 g fat, 13.9 g carbs, 1.4 g fiber, 2.7 g sugar, 9.6 g protein

Mom’s Zucchini Soup

6 SERVINGS • FF, GF, NF, VEG

      3 medium zucchini

      5 cups vegetable broth

      1 yellow onion, chopped

      1 package (8 ounces) fat-free cream cheese

      1 tablespoon curry powder

      salt and pepper

Cut off the ends of the zucchini and slice into ¼-inch rounds.

Put the broth in a soup pot and bring to a boil. Add cut zucchini and chopped onion. Turn heat to low and simmer for 45 minutes.

Cut cream cheese into dice-size squares. Drop along with curry powder and salt and pepper into hot mixture and stir until fully melted. Turn stove off and let completely cool.

Put into blender and blend until smooth. Can be served hot or cold.

Per serving: 66 calories, 0.6 g fat, 8.8 g carbs, 2.9 g fiber, 4.4 g sugars, 6.4 g protein

My Sister Paige’s Gazpacho

4 SERVINGS • DF, FF, GF, NF, VEG, VGN

      1 vegetable bouillon cube

      1 cup water

      1 pint red cherry tomatoes

      2 stalks celery, chopped

      2 carrots, chopped

      1 green bell pepper, chopped

      ¼ teaspoon sea salt

      ¼ teaspoon pepper

Dissolve bouillon cube in 1 cup hot water, then set aside to cool.

When broth is cool, blend all ingredients in a blender. Chill in fridge before serving.

Per serving: 39 calories, 0.5 g fat, 7.9 g carbs, 2.7 g fiber, 5.2 g sugars, 1.8 g protein

Parsnip Soup

4 SERVINGS • DF, FF, GF, NF, VEG, VGN

      1 white onion, chopped

      3 cups vegetable broth

      1 large carrot, chopped

      2 cups parsnips, chopped

      1 tablespoon avocado oil

      1 teaspoon curry powder

      ¼ teaspoon sea salt

      ¼ teaspoon pepper

      1 cup almond milk

In a soup pot, cook onion in 3 tablespoons vegetable broth until translucent.

Add remaining ingredients except milk and bring to a boil. Lower heat, cover, and simmer for 15–25 minutes. Stirring occasionally.

Once carrots and parsnips are soft, let cool. Then process in blender in four batches. Return soup to pot, add milk, and reheat.

Per serving: 112 calories, 2.3 g fat, 17.8 g carbs, 4.9 g fiber, 5.8 g sugars, 5.1 g protein

Turmeric Chicken Soup

6 SERVINGS • DF, FF, GF, NF

      2 tablespoons olive oil

      1 white onion, chopped

      8 cups chicken broth

      1 large sweet potato, cut in bite-size cubes

      2 carrots, cut in bite-size cubes

      2 parsnips, cut in bite-size cubes

      2 cooked chicken breasts, about 2 cups, diced

      2 cups green cabbage, shredded

      1 teaspoon turmeric

      2 tablespoons chia seeds

      ¼ cup shredded unsweetened coconut

      salt and pepper

      1 small parsley spray

Heat olive oil on medium high in soup pot. Add onion and sauté for 5 minutes.

Add remaining ingredients, except salt, pepper, and parsley, and bring to a boil. Cover and simmer for 30 minutes, stirring every 10 minutes. Season with salt and pepper, and garnish with parsley.

Per serving: 327 calories, 14.5 g fat, 24.7 g carbs, 8.5 g fiber, 7.8 g sugars, 23.9 g protein

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Turmeric

This spice is a powerful anti-inflammatory that has been shown to have disease-protecting benefits. Numerous studies have shown that turmeric helps prevent the brain from developing Alzheimer’s-related plaque, while other studies show that it helps reduce arthritis-related symptoms and protects against some forms of cancer.

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Vitamin A Soup

8 SERVINGS • DF, FF, GF, NF, VEG, VGN

A serving of this soup provides 123 percent of your quota of vitamin A.

      6 shiitake mushrooms

      4 carrots

      4 celery stalks

      1 medium onion

      1 bell pepper

      1 zucchini

      1 cup parsley

      1 teaspoon cayenne pepper

      1 teaspoon dried basil

      1 tube or small can (4.5 ounces) tomato paste

      10 cups water

Chop the vegetables. Place everything in a soup pot and bring to a boil. Simmer, covered, for 2 hours. Strain vegetables if you want a broth or serve as is.

Per serving, unstrained: 49 calories, 0.3 g fat, 11 g carbs, 2.9 g fiber, 5.6 g sugars, 2 g protein

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Salads

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Apple Pumpkin Salad

6 SERVINGS • DF, GF, VEG, VGN

This makes a great breakfast, and leftovers can be portioned for snacks and future breakfasts.

      2 tablespoons coconut oil

      2 red apples, cored and diced

      zest from 1 orange

      zest from 1 lime

      ¼ cup fresh mint, chopped

      ¼ cashews, chopped

      1 cup coconut water

      2 tablespoons unsweetened coconut flakes

      2 teaspoons chia seeds

      1 tablespoon honey

      1 cup raisins

      1 can (15 ounces) pumpkin puree

      1 teaspoon ginger or cinnamon

Melt coconut oil. Place in a large bowl with all remaining ingredients and mix well. Eat immediately, or cover and store in the refrigerator.

Per serving: 230 calories, 9.1 g fat, 37.2 g carbs, 4.9 g fiber, 26.8 g sugars, 2.7 g protein

Artichoke Amaranth Salad

4 SERVINGS • DF, GF, NF, VEG, VGN

This salad is delicious warm or chilled.

      1 cup amaranth

      2 tablespoons olive oil

      1 yellow onion, chopped fine

      2 garlic cloves, minced

      1½ cups vegetable broth

      ½ teaspoon curry powder

      1 celery stalk, diced

      ¼ cup dried tomatoes, snipped with kitchen scissors into small pieces

      1 can (15 ounces) artichokes in water, drained

      1 cup baby spinach, chopped

      8 green olives (optional)

Cook amaranth according to package directions, then cool.

Heat oil in saucepan over medium heat. Add onion and garlic and sauté until soft and translucent, about 5 minutes.

Add vegetable broth and bring to a boil. Add curry powder, amaranth, celery, tomatoes, and artichokes. Reduce heat to low and simmer covered 20 minutes, until all water is absorbed.

Turn off heat. Add spinach and olives.

Dressing for Artichoke Amaranth Salad

      2 tablespoons olive oil

      1 tablespoon balsamic vinegar

      1 small shallot, minced

      1 teaspoon mustard

Whisk together and drizzle over salad.

Per serving: 365 calories, 19.4 g fat, 42.2 g carbs, 8.5 g fiber, 2.8 g sugars, 9.3 g protein

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Amaranth

Amaranth is a whole grain that can be used in place of white rice, polenta, or other grains. It’s got a tasty, chewy texture with a bit of crunch. It provides 7 grams protein and 7 grams fiber in a quarter cup dry grains, while white rice only has 1 gram protein and zero fiber for the same amount, and brown rice has 4 grams protein and 2 grams fiber. Amaranth also contains lysine, important for muscle growth, and oils that may lower cholesterol.

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Arugula Salad

2 SERVINGS • GF, VEG

This dish is high in energy-revving iron and a good source of fiber and protein.

      2 eggs, hard-boiled and sliced

      6 cups arugula

      5 cherry tomatoes, halved

      3 mushrooms, chopped

      1 tablespoon red palm oil

      juice from 1 lemon

      2 tablespoons balsamic vinegar

      salt and pepper

      1 tablespoon Parmesan cheese

      2 tablespoons walnuts, chopped

Gently toss together the eggs, arugula, tomatoes, and mushrooms.

In a small bowl, whisk together the oil, lemon juice, and vinegar, and drizzle over the salad. Season to taste with salt and pepper.

Top with Parmesan and walnuts.

Per serving: 287 calories, 18.8 g fat, 19.3 g carbs, 6.3 g fiber, 10.9 g sugars, 15.2 g protein

Avocado and Kale Salad

5 SERVINGS • DF, GF, VEG, VGN

This dish is high in fiber, a good source of protein, and very high in vitamins A, B₆, and C.

      4 cups kale, stems removed and chopped

      juice from 1 lemon

      ¼ teaspoon sea salt

      1 cup celery, diced

      1 cup carrots, grated

      1 cup red bell pepper, diced

      1 avocado, diced

      1 small onion, diced

      8 walnuts, chopped

      1 cup edamame, shelled

      1 tablespoon ground flaxseed

      ¼ cup olive oil

      2 tablespoons apple cider vinegar

      salt and pepper

Put the kale in a mixing bowl with juice from the lemon and the sea salt. Massage thoroughly with hands. Set aside.

Add the celery, carrots, red bell pepper, avocado, onion, and walnuts to the kale. Add edamame, flaxseed, olive oil, and vinegar, and mix all ingredients. Season to taste with salt and pepper.

Per serving: 324 calories, 23.6 g fat, 21.8 g carbs, 8.1 g fiber, 3.5 g sugars, 10.7 g protein

Bok Choy Salad

4 SERVINGS • DF, GF, VEG, VGN

Make sure when cleaning bok choy that you separate the stalks and rinse clean. They can have dirt hidden between the stalks.

      2 cloves garlic

      2 tablespoons tamari

      ⅓ cup apple cider vinegar

      2 tablespoons honey

      2 cups bok choy, chopped

      1 cup celery, diced

      1 cup carrots, diced

      1 tablespoon raw sunflower seeds

      1 tablespoon chia seeds

      1 tablespoon flaxseeds

      salt and pepper

Place garlic, tamari, cider vinegar, and honey in a large zip-lock bag and shake until well combined.

Add the bok choy, celery, carrots, and seeds to the bag and shake well. Season to taste with salt and pepper, and put in the refrigerator to chill and marinate for about an hour.

Per serving: 117 calories, 3.5 g fat, 17.5 g carbs, 4.7 g fiber, 4.1 g protein

Broccoli and Black-Eyed Pea Salad

6 SERVINGS • FF, GF, VEG, VGN

This salad is a great source of fiber and is high in vitamins A, B₆, and C.

      3 pounds new red or fingerling potatoes

      1 cup canned black-eyed peas, rinsed and drained

      1 cup celery, diced

      1 cup carrots, diced

      1 cup red bell pepper, diced

      ½ cup white onion, diced

      2 cups broccoli florets, cut into bite-size pieces

      ¼ cup walnuts, chopped

      2 tablespoons red palm oil

      1 tablespoon fresh dill, minced

      4 cloves garlic, minced

      2 tablespoons red wine vinegar

      1 tablespoon dijon mustard

      ½ teaspoon sea salt

      salt and pepper

Bring a large pot of salted water to a boil. Add potatoes and cook for 15 minutes or until tender. Drain and set aside. When cool to the touch, dice into bite-size pieces and place in a large bowl with the black-eyed peas.

Add celery, carrots, red bell pepper, onion, broccoli, and walnuts.

Melt red palm oil and combine in a separate bowl with the dill, garlic, red wine vinegar, mustard, and salt. Whisk together. Pour over the other ingredients and toss gently. Season to taste with salt and pepper. Eat at room temperature.

Per serving: 286 calories, 8.4 g fat, 47.7 g carbs, 8.1 g fiber, 5.4 g sugars, 8.8 g protein

Chicken Farro Salad

2 SERVINGS • FF, GF

Make this delicious salad for a refreshing evening meal, and have lunch all ready to go for the next day. This recipe provides 52 percent of your daily iron needs and is high in protein.

      1 cup farro

      6 stalks asparagus

      4 cups spinach

      2 boneless, skinless chicken breasts, cooked and diced

      3 scallions, sliced fine

      2 tablespoons cilantro, minced

      5 cherry tomatoes, halved

      salt and pepper

      Parmesan cheese

Rinse the farro and put in a medium pan with 3 cups lightly salted water. Bring to a boil. Reduce heat to medium low and simmer, covered, for 30 minutes, until water is absorbed. Set aside to cool.

Place water in the bottom of a medium pan that you can fit with a vegetable steamer, and put on high heat. While waiting for water to boil, peel the asparagus and remove white ends, then cut into one-inch pieces. When the water is boiling, add asparagus and steam for 5 minutes, then remove from steamer and add to large bowl. Mix in the spinach with hot asparagus and farro so it will wilt.

Add chicken, scallions, cilantro, and tomatoes and gently toss.

Make dressing (recipe follows) and drizzle over the salad, seasoning to taste with salt, pepper, and Parmesan.

Dressing for Chicken Farro Salad

      2 tablespoons olive oil

      1 tablespoon shallot, minced

      1 tablespoon apple cider vinegar

      1 teaspoon honey

      zest of 1 orange

      1 tablespoon lemon juice

      salt and pepper

Put all ingredients in a mason jar and shake, or whisk in a small bowl.

Per serving with dressing: 456 calories, 19.3 g fat, 21.7 g carbs, 6.7 g fiber, 12.8 g sugars, 46.7 g protein

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If you can’t say something nice, don’t say anything at all.

—TRADITIONAL

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Edamame Salad

4 SERVINGS • DF, GF, NF, VEG, VGN

It’s fine to prepare this dish the night before. The flavors meld beautifully.

      1½ cups cooked shelled edamame beans

      2 large carrots, grated

      ⅓ cup scallions, finely sliced

      2 tablespoons cilantro, chopped

      2 tablespoons rice vinegar

      2 tablespoons lemon juice

      1 tablespoon olive oil

      1 teaspoon minced garlic

      salt and pepper

Toss the edamame, carrots, scallions, and cilantro in a bowl.

Whisk the vinegar, lemon juice, oil, and garlic in a small bowl.

Toss all ingredients gently together and season to taste with salt and pepper.

Cover and place in fridge to chill until serving time.

Per serving: 125 calories, 6.6 g fat, 10 g carbs, 4.2 g fiber, 2.1 g sugars, 6.9 g protein

Per ½ salad: 250 calories, fat 13.2 grams, carbs 19.9 grams, fiber 8.4 grams, protein 13.8 grams

Quinoa Salad

4 SERVINGS • DF, GF, NF, VEG, VGN

This salad is a great source of fiber.

      1 cup quinoa, cooked

      ¾ cup spelt berries, cooked

      2 tablespoons olive oil

      1 red onion, finely chopped

      4 cloves garlic, minced

      1 cup chickpeas, rinsed and drained

      ¼ teaspoon cumin

      salt and pepper

      1 red bell pepper, diced

      juice of 1 lemon

Cook quinoa and spelt berries according to package directions.

Heat olive oil over medium heat, add onion, and cook until translucent, about 5 minutes. Add garlic, chickpeas, and cumin. Stir and heat for 1 minute. Season to taste with salt and pepper. Transfer to a large glass bowl.

Add bell pepper and lemon juice and gently toss.

Per serving: 256 calories, 9.1 g fat, 40.2 g carbs, 7.6 g fiber, 2.8 g sugars, 7.3 g protein

Quinoa Sweet Potato Salad

6 SERVINGS • DF, FF, GF, VEG, VGN

This dish provides nearly half the daily recommended value of iron and is a good source of fiber and protein.

      1 cup quinoa

      2 large sweet potatoes, peeled and cubed

      1 package (6 ounces) baby spinach, chopped

      2 tablespoons balsamic vinegar

      ¼ cup unsweetened coconut flakes

      3 tablespoons sunflower seeds

      1 tablespoon hemp seeds

      ¼ teaspoon salt

      ¾ cup chopped almonds

      salt and pepper

Cook the quinoa according to package directions.

While the quinoa is cooking, prepare the sweet potatoes: Bring a medium pot of salted water to a boil, then add potatoes and cook until tender, about 15 minutes. Remove from heat and drain.

Combine hot quinoa, sweet potatoes, and spinach in a bowl. Stir, then cover for 5 minutes to let spinach wilt.

Add the remaining ingredients and gently toss. Season to taste with salt and pepper.

Per serving: 281 calories, 12 g fat, 36.1 g carbs, 6.9 g fiber, 1.3 g sugars, 9 g protein

Roasted Beet Salad with Freekeh

4 SERVINGS • VEG

This is even better the next day, so package extra for a delicious on-the-go meal.

Freekeh is wheat that is harvested green and then dried and roasted. It can be found in many health food stores. You can substitute barley or even brown rice for this recipe, but I encourage you to try freekeh—not only is it super rich in fiber and protein but it’s delicious. You’ll fall in love with its chewy, rich texture.

      6 to 8 medium-size beets, scrubbed with greens removed

      4 tablespoons olive oil

      2½ cups vegetable broth

      ½ cup freekeh

      7½ ounces (half a 15-ounce can) navy beans, rinsed and drained

      2 teaspoons apple cider vinegar

      ¼ cup pistachio nuts

      salt and pepper

      ½ cup crumbled nonfat feta cheese

Preheat oven to 375˚. On a baking sheet, drizzle whole beets with 2 tablespoons olive oil and bake in the middle of the oven for 30 minutes. Remove and let cool, then peel and dice.

Put broth and freekeh in a pot and bring to a boil. Cover and simmer for 25 minutes, until freekeh is tender and the water is absorbed. Remove from heat and let cool.

Gently mix beets, freekeh mixture, 2 tablespoons olive oil, navy beans, vinegar, and pistachios in a bowl. Season to taste with salt and pepper. Sprinkle feta on top and serve (you can also chill the salad before serving).

Per serving: 380 calories, 19.3 g fat, 39.1 g carbs, 11.2 g fiber, 18.5 g sugars, 16.9 g protein

Shrimp and Spinach Salad

4 SERVINGS • DF, GF

This dish is a great source of fiber, protein, vitamin A, vitamin B₆, iron, and vitamin C. Try putting extra servings into individual containers for easy grab-and-go lunches.

      6 strips turkey bacon

      1 red onion, sliced into rounds

      1 small carton mushrooms, sliced

      16 medium shrimp

      2 tablespoons pine nuts or roasted pumpkin seeds, or a mixture

      3 tablespoons red wine vinegar

      1 tablespoon dijon mustard

      salt and pepper

      1 tablespoon olive oil

      6 ounces baby spinach

      1 avocado, diced

      1 small jicama, diced

      2 hard-boiled eggs, sliced

Cook bacon in a large skillet on medium until it is slightly crispy, flipping as needed, about 5 minutes. Transfer to paper-toweled plate to drain.

Sauté onion and mushrooms in the same skillet until onion begins to brown, about 3 minutes. Add shrimp and cook until bright pink, 3–5 minutes. Add pine nuts to pan and heat through, about 2 minutes.

Stir in vinegar and mustard and season to taste with salt and pepper. If the pan looks dry, you can add a dash of olive oil.

Divide spinach, avocado, jicama, and eggs onto four plates and top each salad with the hot shrimp mixture (each serving gets 4 shrimp). Serve.

Per serving: 339 calories, 20.2 g fat, 18.1 g carbs, 9.8 g fiber, 3.9 g sugars, 23.3 g protein

Simple Kale Salad

3 SERVINGS • GF, VEG

      4 cups kale, stems removed and chopped

      ½ red bell pepper, diced

      ¼ cup pine nuts

      ½ cup dried tomatoes, finely chopped

      1 ounce Parmesan cheese, grated

      2 tablespoons olive oil

      2 tablespoons lemon juice

      1 tablespoon ground flaxseed

      salt and pepper

Place all ingredients in a large bowl and massage with clean hands. Place in the refrigerator and allow flavors to meld for about an hour.

Per serving: 223 calories, 21 g fat, 5.9 g carbs, 1 g fiber, 2.1 g sugars, 6 g protein

Tomato, Avocado, and Hearts of Palm Salad

2 SERVINGS • DF, GF, NF, VEG, VGN

A fantastic iron- and fiber-filled salad!

      4 stalks asparagus, washed, stems removed, and peeled

      1 avocado, diced

      juice from 1 lime

      1 (8-ounce) can hearts of palm, drained and sliced

      10 cherry tomatoes, halved

      1 orange bell pepper, chopped

      1 stalk celery, diced

      ¼ cup chopped cilantro or basil

      salt and pepper

Bring a medium pot of water to boil. When boiling, drop in asparagus for 2 minutes and then remove and place in a bowl of ice water. When cool, drain and cut asparagus into 1-inch pieces.

Mix avocado and lime juice in a bowl.

Put all ingredients in a bowl. Season with salt and pepper, and gently toss the salad.

Per serving: 364 calories, 21.2 g fat, 43.4 g carbs, 18.6 g fiber, 21.1 g sugars, 10.4 g protein

Walnut Salad

4 SERVINGS • GF, VEG

      8–10 cups seasonal salad greens

      1 cup watercress, stems removed and coarsely chopped

      Yogurt Chive Dressing or Mustard Vinaigrette (recipes follow)

      ½ cup walnuts, toasted and coarsely chopped

      ½ cup goat cheese, crumbled

Toss together the greens, watercress, and dressing of your choice.

Divide the salad into 4 servings and top each with 2 tablespoons goat cheese and 2 tablespoons walnuts.

Per serving without dressing: 156 calories, 12.6 g fat, 4 g carbs, 1.9 g fiber, 2 g sugars, 8.3 g protein

With yogurt dressing: 202 calories, 15.4 g fat, 7.5 g carbs, 1.9 g fiber, 5.1 g sugars, 10.4 g protein

With vinaigrette: 274 calories, 26.1 g fat, 4.3 g carbs, 1.9 g fiber, 2 g sugars, 10.5 g protein

Yogurt Chive Dressing

4 SERVINGS • GF, VEG

      3½ tablespoons snipped fresh chives

      3 tablespoons plain 2% Greek yogurt

      1 teaspoon fresh lemon juice

      ½ teaspoon salt

      ⅛ teaspoon cayenne pepper

Whisk all ingredients together, then toss with salad.

Per serving: 46 calories, 2.8 g fat, 3.5 g carbs, 3.1 g sugars, 2.1 g protein

Mustard Vinaigrette

4 SERVINGS • GF, VEG

      2 tablespoons red wine vinegar or white wine vinegar

      1 teaspoon dijon mustard

      1 garlic clove, minced

      ⅓ cup olive oil

      salt and pepper

Whisk together the vinegar, dijon mustard, and garlic in a bowl. Add the olive oil gradually, whisking constantly until combined. Season with salt and pepper.

Toss ¼ salad greens with ¼ of the vinaigrette, saving the rest for later.

Per serving: 118 calories, 13.5 g fat, 0.3 g carbs, 0.1 g protein

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Entrees

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Asparagus Barley “Risotto”

4 SERVINGS • FF, NF, VEG

      2 tablespoons olive oil

      1 large white onion, chopped

      2 garlic cloves, minced

      1 cup uncooked barley

      4 cups vegetable broth

      10 stalks asparagus, trimmed and cut into 1-inch pieces

      2 tablespoons apple cider vinegar

      2 tablespoons lemon juice

      dash of sea salt

      2 tablespoons Parmesan cheese, grated

Heat olive oil in a large saucepan over medium heat. Add onion and cook, stirring until onion is translucent, about 5 minutes. Add garlic and barley and cook, stirring for 1 minute.

Add broth, cover, and simmer for 8 minutes, and then add asparagus and simmer until broth is absorbed.

Remove from heat, stir in vinegar, lemon juice, and salt.

Serve garnished with Parmesan cheese.

Per serving: 345 calories, 13.7 g fat, 43.9 g carbs, 6.7 g fiber, 3.3 g sugars, 14.7 g protein

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Barley and Oatmeal

Both these grains contain betaglucans, soluble fibers that help lower your LDL cholesterol by preventing it from being absorbed into your bloodstream.

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Beef and Okra Stir-Fry

2 SERVINGS • DF, FF, GF, NF

This meal is a fantastic source of protein, fiber, magnesium, zinc, and vitamins A, B₆, and C.

You can also serve this dish over ½ cup brown rice, quinoa, or other cooked whole grain.

      ½ cup beef broth

      1 tablespoon date sugar

      2 tablespoons light soy sauce

      1 tablespoon fresh lime juice

      1 tablespoon spelt flour

      1 tablespoon avocado oil

      ½ pound flank steak, cut into 2 ½-inch-thick strips

      12 ounces frozen or fresh okra

      1 tablespoon garlic, minced

      1 tablespoon ginger, minced

      ¼ cup fresh mint

      ¼ cup cilantro

      salt and pepper

Whisk together beef broth, date sugar, soy sauce, lime juice, and spelt flour.

Heat oil in a large skillet or wok and stir-fry steak over high heat until meat is brown and no pink can be detected, 4–5 minutes.

Heat 1 tablespoon water in a medium skillet. Add okra, garlic, and ginger and stir-fry for 2–3 minutes or until soft. Pour beef broth mixture over okra, and cook, stirring often, for 3–4 minutes.

Pour okra and broth mixture over beef, add mint, cilantro, and stir for 2 minutes. Season with salt and pepper, and serve and enjoy.

Per serving: 346 calories, 11.3 g fat, 24.4 g carbs, 7.9 g fiber, 2.9 g sugars, 37.7 g protein

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The Magic of Magnesium

Magnesium supports normal muscle and nerve function, regulates blood sugar levels, and promotes healthy blood pressure. Magnesium has been shown to help with asthma, depression, diabetes, fibromyalgia, hearing loss, headaches, osteoporosis, premenstrual syndrome, and heart disease. This mineral is also intimately related to serotonin, the neurotransmitter known for boosting a happy disposition. When magnesium is low, so is serotonin. Getting enough magnesium in your diet ensures that serotonin levels stay high and you stay happy. The best sources of magnesium are nuts, dark green vegetables, soy products, and whole grains. Adult women should get around 320 milligrams, and adult men should aim for about 420 milligrams.

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Chicken Stir-Fry

2 SERVINGS • DF, GF

This dish is very high in protein and vitamins B₆ and C.

      2 tablespoons avocado oil

      ½ onion, chopped

      1 stalk celery, chopped

      2 cups broccoli, cut into bite-size pieces

      ½ cup mushrooms, chopped

      1 yellow squash, sliced

      1 tablespoon spelt flour

      1 cup chicken broth

      1 teaspoon chili powder

      salt and pepper

      2 cups diced rotisserie chicken meat, skin removed

      1 cup cooked jasmine rice

Heat oil in a large skillet or wok on high heat. Add onion and celery and stir-fry for 2–3 minutes. Add broccoli and mushrooms and stir-fry for another 3 minutes. Add squash and stir-fry for 3 minutes.

Whisk flour into broth and add to the skillet with chili powder, adding salt and pepper to taste. Reduce heat to medium and stir until sauce thickens slightly. Add chicken, season with salt and pepper, and heat through.

Split into 2 portions and serve each over ½ cup steamed jasmine rice.

Per serving: 324 calories, 7.3 g fat, 16.4 g carbs, 5.4 g fiber, 5.2 g sugar, 48.2 g protein

Curried Spinach and Sweet Potato Freekeh

5 SERVINGS • DF, VEG, VGN

This is a great dish served warm, at room temperature, or chilled. Makes a great on-the-go lunch.

This dish is a great source of fiber and very high in vitamins A, B₆, and C. It also provides 30 percent of daily iron needs for women.

      2 cups diced sweet potatoes

      2 tablespoons red palm oil

      ½ cup tamari freekeh, cooked (See headnote about freekeh. If you can’t find the tamari flavor, add 4 tablespoons tamari to regular freekeh.)

      2½ cups chicken or vegetable broth

      1 large green bell pepper, chopped

      ½ onion, chopped

      2 tablespoons garlic, minced

      5 tablespoons mild curry powder

      ¼ cup parsley, chopped

      2 cups baby spinach, chopped

      1 cup frozen peas, thawed

      salt and pepper

      ½ cup sliced almonds

Preheat oven to 375˚. Put sweet potatoes on a nonstick baking sheet and drizzle 1 tablespoon palm oil on them. Bake for 25 minutes. Remove from oven and set aside.

While the sweet potatoes are in the oven, cook the freekeh according to package directions, using the chicken broth in place of water.

Heat the remaining 1 tablespoon palm oil in a large skillet over medium heat, and add the green pepper, onion, and garlic. Cook for 4–5 minutes, then toss in curry powder, parsley, spinach, and peas. Continue cooking until onion is translucent. Pour into large mixing bowl with freekeh and sweet potatoes. Season to taste with salt and pepper and add almonds. Gently toss and serve.

Per serving: 280 calories, 10.5 g fat, 38.4 g carbs, 10.3 g fiber, 11.4 g sugars, 9.2 g protein

Eggplant Chili

6 SERVINGS • FF, NF, VEG

This is a great dish to double and take to a potluck (just leave out the cheese). You can keep it warm in a crockpot.

Not only delicious, it is filled with fiber and very high in potassium!

      3 large eggplants

      2 tablespoons avocado oil

      1 large white onion, chopped

      1 tablespoon garlic, minced

      3 cups vegetable broth

      ½ cup wheat berries

      ½ cup barley

      1 tablespoon garam masala

      2 large tomatoes, chopped

      juice of 1 lime

      1 can (15 ounces) kidney beans

      1 can (15 ounces) navy beans

      salt and pepper

      ¾ cup mozzarella cheese, cut into 12 dice-size cubes

      1 avocado, diced and tossed in lime juice

Preheat oven to 400˚.

Fork eggplant a few times and place on a baking sheet. Bake 30 minutes, then set aside to cool. (You can also do this step the night before, refrigerating the baked eggplant until you are ready to continue.)

Heat oil in a large pot on medium-high. Add onion and garlic, and cook until soft, about 5 minutes.

Add broth, wheat berries, barley, and garam masala and bring to a boil. Reduce heat and simmer for 30 minutes, covered. Stir occasionally.

Scoop out flesh from eggplant and cut into pieces.

Add eggplant, chopped tomatoes, lime juice, and drained kidney and navy beans to the pot. Season to taste with salt and pepper, and simmer, stirring, for 10 more minutes.

To serve, place 2 cubes of mozzarella in the bottom of a bowl and top with ¹/₆ portion of chili. Garnish with avocado.

Per serving: 310 calories, 11 g fat, 45.6 g carbs, 18 g fiber, 9.8 g sugars, 12.9 g protein

Ginger Shrimp

4 SERVINGS • FF, GF

      1 cup vegetable broth

      1 large yellow onion, chopped

      2 cloves garlic, minced

      ½ inch ginger, minced

      1 pound shrimp, peeled and deveined

      1 cup snow peas, quartered

      ½ cup fresh cilantro, chopped

      ½ teaspoon sea salt

      10 cashews

      2 cups couscous, cooked according to package directions

Heat 2 tablespoons vegetable broth in a skillet over medium heat. Add the onion and cook until golden brown, about 10 minutes. Stir in garlic and ginger, and cook for 2 minutes.

Add the rest of the veggie broth, turn heat to high, and bring to a boil. Add the shrimp and cook for 2 minutes. Stir in the snow peas and continue cooking until shrimp are bright pink.

Stir in cilantro, dash of salt, and cashews. Serve over couscous.

Per serving: 293 calories, 4.5 g fat, 28.2 g carbs, 3.7 g fiber, 4.3 g sugars, 32.7 g protein

Halibut and Artichokes

2 SERVINGS • DF, GF, NF

This dish is a good source of protein.

      1 jar (8 ounces) artichoke hearts in water

      2 halibut fillets

      1 tomato, chopped

      ½ lemon

      ½ medium onion, chopped

      1 clove garlic, minced

      1 teaspoon dried parsley flakes

      ½ tablespoon olive oil

Preheat oven to 375˚.

Put 2 tablespoons artichoke water in a glass baking dish. Add fish, artichoke hearts, and tomato. Top with lemon juice, onion, garlic, parsley, and olive oil.

Cover with aluminum foil and bake for 25–30 minutes until flaky.

Per serving: 270 calories, 7.7 g fat, 11 g carbs, 4.5 g fiber, 2.6 g sugars, 38.7 g protein

Mom’s Salmon Croquettes

10 PATTIES, 2 PER SERVING • DF, FF, GF, NF

This dish is high in magnesium.

      2 eggs

      1 cup bread crumbs or panko

      1 small onion, chopped

      2 tablespoons fresh parsley, chopped

      1 tablespoon dijon mustard

      1 teaspoon lemon juice

      1 teaspoon curry powder

      1 tablespoon horseradish

      2 cups salmon from leftover cooked salmon fillets, or canned

      salt and pepper

      2 tablespoons olive oil

Whisk 1 egg in a mixing bowl. Add half the bread crumbs, onion, parsley, mustard, lemon juice, curry powder, horseradish, and salmon and massage well with clean hands. Season with salt and pepper. Place in refrigerator until well chilled, about an hour. While the salmon mixture is chilling, make Simple Aioli Sauce (recipe follows).

Remove salmon mixture from refrigerator and form into 10 patties, about 4 ounces each.

Whisk second egg in a bowl. Put ½ cup reserved bread crumbs in another bowl. Coat each patty first in the egg, then in the bread crumbs. Place the patties on a lightly greased baking sheet and return to the refrigerator to chill for about 30 minutes (this ensures they will hold their form when cooking).

Preheat oven to 350˚.

Heat oil in a large skillet on medium-high. When hot, add the patties and brown them on each side (you may have to do this in batches). Return the browned patties to the baking sheet and bake for 10–12 minutes. Serve with Simple Aioli Sauce.

Per serving: 268 calories, 13.3 g fat, 17.9 g carbs, 1.6 g fiber, 2.5 g sugars, 19.6 g protein

Simple Aioli Sauce

10 SERVINGS OF 1 TABLESPOON • NF, VEG

      ½ cup light mayonnaise

      juice from 1 lemon

      1 teaspoon dijon mustard

      1 tablespoon olive oil

      1 garlic clove, minced

      salt and pepper

Place all ingredients in small bowl, whisk thoroughly, cover, and chill in fridge for at least 1 hour for flavors to meld.

Per serving: 43 calories, 4.2 g fat, 0.7 g carbs, 0.1 g protein

Poached Halibut

4 SERVINGS • DF, FF, GF, NF

This dish is high in protein, meets 35 percent of daily iron requirements, and is high in magnesium.

      4 halibut fillets, 4 ounces each

      salt and pepper

      2 garlic cloves, minced

      1 lemon, thinly sliced in rounds

      10 cherry tomatoes, halved

      ¼ cup olive oil

Preheat oven to 300˚.

Place fillets 1 inch apart in glass baking dish that has been wiped with a bit of olive oil.

Sprinkle with salt, pepper, and garlic. Top with lemon slices and tomatoes. Pour olive oil over fish and bake for 25 minutes or until fish is opaque.

Per serving: 328 calories, 16.6 g fat, 13.8 g carbs, 4.2 g fiber, 8.4 g sugars, 33.3 g protein

Pork Tenderloin

8 SERVINGS • DF, FF, GF, NF

      2 pounds pork tenderloin

      2 cloves garlic, minced

      3 tablespoons red palm oil

      1 tablespoon dried rosemary

      salt and pepper

Preheat oven to 350˚.

Put pork in a roasting pan. Mix together garlic, oil, rosemary, and salt and pepper. Brush all over pork, using about half the oil mixture.

Roast the pork in the oven. After 30 minutes, carefully turn the roast over. Spread with remaining oil mixture and cook another 30 minutes, until the center is no longer pink. A thermometer in the center should read 145˚.

Serve 2 slices (about 4 ounces) with Bok Choy Salad.

Per serving: 164 calories, 4 g fat, 0.2 g carbs, 0 fiber, 0 sugars, 29.7 g protein

Seared Salmon Steaks

2 SERVINGS • DF, GF, NF

      1 tablespoon olive oil

      2 salmon steaks

      salt and pepper

Heat oil in cast-iron skillet over medium heat until you see wisps of smoke.

Place steaks skin side down and sear without moving for 3–4 minutes, until nicely brown. When you are sure the fish won’t stick, turn it carefully, add salt and pepper to taste, and sear on the other side for about 3 minutes, until fish is opaque.

Per serving: 210 calories, 14 g fat, 0 carbs, 0 fiber, 0 sugars, 22 g protein

Sweet Turkey Loaves

6 SERVINGS • DF, FF, N

      2 cups mashed sweet potato

      1 pound ground turkey breast

      2 large eggs

      1 white onion, chopped fine

      2 cloves garlic, minced

      ¼ cup ketchup

      2 tablespoons dijon mustard

      ¼ cup bread crumbs

      1 teaspoon ground pepper

      1 teaspoon salt

      1 tablespoon chopped parsley

      ¼ cup tomato paste

Preheat oven to 350˚.

Place all ingredients in a bowl and massage with clean hands until well mixed.

Lightly grease a muffin tray. Use a spoon to place equal amounts of the turkey mixture in six of the cups (fill the other six halfway with water to keep them from burning).

Bake for 30–40 minutes. After 30 minutes, check temperature with a food thermometer. The loaves are done when the internal temperature reaches 165˚.

Per serving: 276 calories, 7.9 g fat, 24.1 g carbs, 3.5 g fiber, 9.2 g sugars, 26.8 g protein

Turkey Burgers with Spinach and Feta

6 SERVINGS • FF, GF, NF

      1 cup spinach, chopped fine

      1 medium carrot, finely grated

      1 pound ground turkey

      2 cloves garlic, minced

      1 teaspoon thyme

      ½ teaspoon sea salt

      ¼ teaspoon pepper

      1 egg

      1 tablespoon olive oil

      1 teaspoon lemon juice

      ½ cup crumbled feta

      10 tomato slices

Place all ingredients except tomato slices in a large bowl. Thoroughly massage with clean hands and shape into 6 patties.

Heat oil in a large skillet on medium heat. Add patties and cook each side 4–6 minutes, until patties have no trace of pink. Serve with a slice of tomato on top.

Per serving: 180 calories, 10.6 g fat, 3.9 g carbs, 1 g fiber, 2.2 g sugars, 18.2 g protein

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Sides

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Almond Slaw

4 SERVINGS • DF, GF, VEG, VGN

      2 cups finely chopped red cabbage

      2 cups finely chopped green cabbage

      ½ cup fresh parsley, chopped

      3 tablespoons lemon juice

      1 teaspoon dijon mustard

      1 teaspoon honey

      1 tablespoon apple cider vinegar

      1 garlic clove, minced

      ⅓ cup sliced almonds

      ⅓ cup sunflower seeds

      salt and pepper

Put cabbages and parsley in a large container with a lid that will seal.

Add lemon juice, mustard, honey, vinegar, and garlic. Seal container and shake until well mixed. Then add almonds and sunflower seeds, season to taste with salt and pepper, shake again, and serve.

Per serving: 88 calories, 4.2 g fat, 10.3 g carbs, 3.4 g fiber, 6.1 g sugars, 3.1 g protein

Collard Greens

2 SERVINGS • DF, GF, VEG, VGN

      4 cups collard greens

      1 tablespoon red palm oil

      1 shallot, minced

      ¼ teaspoon sea salt

      ¼ cup fresh cranberries

      1 teaspoon apple cider vinegar

      5 radishes, chopped

      5 walnuts, chopped

Remove and discard the thick stems from each collard leaf and chop remaining leaves.

Heat oil in a large skillet on medium. Add shallot and sauté for 30 seconds. Add salt.

Add greens and cranberries, and cook until soft, about 6 minutes.

Stir in vinegar and garnish with radishes and walnuts.

Per serving: 125 calories, 10 g fat, 8.1 g carbs, 4 g fiber, 0.7 g sugars, 3.2 g protein

Creole Lima Beans

8 SERVINGS • DF, FF, GF, NF

      1 slice turkey bacon

      ½ medium onion, chopped

      ¼ cup celery, diced

      ¼ cup green bell pepper, chopped

      ½ can (15 ounces) chopped tomatoes

      ½ teaspoon honey

      2 cups canned lima beans, drained

      salt and pepper

Cook bacon in a large, deep skillet on medium high until crisp. Set aside.

Put onion, celery, and green pepper in pan and cook until tender, about 5 minutes, then add tomatoes and honey. Turn heat to low and cook for 15 minutes, stirring occasionally. Add a little water (if needed).

Add drained beans and simmer for a few minutes until heated through. Season to taste with salt and pepper. Put in dish and crumble bacon on top.

Per serving: 60 calories, 0.6 g fat, 10.5 g carbs, 2.3 g fiber, 1.2 g sugars, 2.8 g protein

Garlic Eggplant Mash

8 SERVINGS • DF, FF, GF, NF

      1 eggplant

      2 tablespoons olive oil

      1 teaspoon fresh rosemary

      6 new potatoes, golf-ball size

      2 slices turkey bacon

      1 small onion, chopped

      2 garlic cloves, minced

      1 teaspoon garam masala

      salt and pepper

Preheat oven to 400˚.

Cut eggplant in half lengthwise and rub 2 teaspoons olive oil and rosemary on cut half. Place cut side up on a baking sheet and bake for 30 minutes, until soft.

While eggplant is baking, put potatoes in a pot and cover with water, salting lightly. Boil for about 10 minutes, or until tender when pricked with a fork. Drain and set aside.

Heat skillet on medium high and cook bacon until brown, then set aside on a paper towel to drain. Add onion and garlic in skillet with 1 teaspoon olive oil, and sauté until translucent, about 5 minutes, then add to potato pot.

When eggplant is cool enough to handle, remove the skin. Place in potato pot with the garlic and onion sauté. Add the remaining 1 tablespoon oil, crumbled bacon, and garam masala, and season to taste with salt and pepper.

Per serving: 164 calories, 3.9 g fat, 29.4 g carbs, 6 g fiber, 3.6 g sugars, 4.1 g protein

Garlic Spinach

2 SERVINGS • DF, GF, NF, VEG, VGN

      1 teaspoon red palm oil

      3 garlic cloves, minced

      1 (1-pound) bag spinach

      salt and pepper

In a large skillet, heat oil on medium. Add garlic and spinach. Toss carefully with tongs, until bright green and just wilted. Season to taste with salt and pepper and serve.

Per serving: 63 calories, 2.9 g fat, 6.9 g carbs, 3.4 g fiber, 0.7 g sugars, 4.6 g protein

Indian Sweet Potatoes

8 SERVINGS • DF, FF, GF, VEG, VGN

      3 large sweet potatoes

      4 tablespoons olive oil

      1 medium white onion, chopped

      3 garlic cloves, minced

      1 cup canned chickpeas, drained

      1 tablespoon garam masala

      2 tablespoons honey

      1 tablespoon fresh ginger, minced

      juice of 1 lime

      1 cup vegetable broth

      3 tablespoons fresh thyme

      ½ cup walnuts

      salt and pepper

Bring pot of water to a boil. Add potatoes and boil for 20 minutes, or until slightly soft. Drain and set aside. When cool enough to handle, cut potatoes into bite-size pieces.

Wipe out pot and add olive oil, onion, and garlic. Sauté until soft, about 5 minutes.

Return sweet potatoes to pot, and add remaining ingredients, except walnuts, and simmer covered for 20–25 minutes. Season to taste with salt and pepper. Stir every few minutes, adding a little more broth or water if vegetables start to stick.

Sprinkle walnuts on top.

Per serving: 234 calories, 12.3 g fat, 27.7 g carbs, 5.2 g fiber, 10.2 g sugars, 5.9 g protein

Lemon Asparagus

2 SERVINGS • GF, NF, VEG

      1 bunch (12 spears) asparagus

      juice of 1 lemon

      2 tablespoons olive oil

      1 tablespoon apple cider vinegar

      1 tablespoon Parmesan cheese

Rinse asparagus with cold water, paying special attention to tips. Snap off woody base of each spear, usually the bottom quarter of the spear. If you have thick asparagus, use a vegetable peeler to lightly peel the spears. Cut into 1-inch pieces.

Bring a medium pot of lightly salted water to a boil. Add asparagus and continue to boil for 2 minutes. Drain.

While the asparagus is cooking, put remaining ingredients, except cheese, in a bowl. Whisk to blend, and add drained asparagus.

To serve, split into two portions and sprinkle Parmesan on each.

Per serving: 170 calories, 14.9 g fat, 9.4 g carbs, 3.8 g fiber, 3.4 g sugars, 4.4 g protein

Roasted Turmeric Cauliflower

4 SERVINGS • GF, VEG

      1 medium head cauliflower (5–6 inches in diameter)

      3 garlic cloves, minced

      juice of 1 lemon

      2 tablespoons red palm oil

      1 teaspoon turmeric

      sea salt and pepper

      2 tablespoons cilantro, chopped

      5 cashews, chopped

      2 tablespoons Parmesan cheese

Preheat oven to 400˚.

Cut cauliflower into bite-size pieces, put in zip-lock bag, and add garlic, juice from lemon, oil, turmeric, and salt and pepper to taste. Shake bag until thoroughly mixed.

Spread in one layer in a roasting pan and bake for 25 minutes.

Put cauliflower, cilantro, cashews, and Parmesan cheese in a bowl and gently toss.

Per serving: 124 calories, 9.6 g fat, 6.6 g carbs, 2.2 g fiber, 2.1 g sugars, 4.2 g protein

Rosemary Brussels Sprouts

4 SERVINGS • DF, GF, VEG, VGN

      15 Brussels sprouts, ends trimmed and yellow leaves removed

      2 tablespoons olive oil

      1 tablespoon dijon mustard

      1 tablespoon rosemary

      1 teaspoon sea salt

      pepper

      10 pecans, chopped

Preheat oven to 400˚.

Put all ingredients in a bowl and massage with clean hands.

Spread on a baking sheet and bake for 35 minutes. Carefully stir or shake the pan a couple of times to evenly brown.

Per serving: 121 calories, 10 g fat, 7.7 g carbs, 3.5 g fiber, 1.7 g sugars, 3 g protein

Spinach and Navy Beans

4 SERVINGS • DF, GF, NF, VEG, VGN

      2 tablespoons olive oil

      2 pounds (10 cups) fresh spinach

      1 can (15 ounces) navy or white beans

      salt and pepper

      garlic powder

Heat oil in a large nonstick skillet on medium high. Add spinach slowly, tossing carefully so the first spinach leaves will wilt and make room for the next handful. Continue until entirely wilted, just a minute or two.

Turn heat to low and add drained beans. Season with salt and pepper and garlic powder and heat for 4 minutes, stirring occasionally.

Per serving: 196 calories, 7.7 g fat, 24.2 g carbs, 7 g fiber, 0.6 g sugars, 10.1 g protein

Squash Casserole

6 SERVINGS • GF, NF, VEG

      ¼ cup red palm oil, melted

      3 yellow squash (about 2 pounds), sliced in ½-inch rounds

      2 medium tomatoes, sliced

      1 medium onion, sliced

      ½ cup Parmesan cheese

      salt and pepper

Preheat oven to 350˚.

Use a small amount of the oil (reserve the rest) to grease the bottom of an 8 × 8 glass casserole dish.

Layer in this order: ⅓ of the squash in the bottom of the dish, ⅓ of the tomatoes, ⅓ of the onion, ⅓ of the Parmesan, ¼ of the oil, salt and pepper. Repeat until all ingredients are used.

Cover the casserole lightly with foil and bake for 30 minutes. Remove foil, sprinkle a little more Parmesan on top, and bake for 10 additional minutes, until beginning to brown.

Per serving: 61 calories, 2.3 g fat, 6.9 g carbs, 2 g fiber, 3.6 g sugars, 4.7 g protein

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Why Red Palm Oil?

Thanks to its dark red color, this oil is packed full of carotenes, which include heart-protecting and cancer-fighting lycopene and the antioxidant beta-carotene. Red palm oil was prized as a sacred food by the pharaohs of ancient Egypt. The oil was so highly valued that it was put in tombs so the dead would have access to it in the afterlife. It contains even more health boosters than tomatoes and carrots, plus the oil is packed with vitamin E.

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Squash Mash

2 SERVINGS • DF, GF, VEG, VGN

      1 large spaghetti squash

      1 tablespoon minced garlic

      1 teaspoon tarragon

      1 teaspoon honey

      salt and pepper

      2 tablespoons chopped pecans or walnuts

Preheat oven to 325˚.

Cut squash in half and put it upside down in a glass baking pan, adding enough water to just cover the bottom of the dish. Bake for 30 minutes, or until soft when pricked with a fork.

Remove and set aside till just cool enough to handle. Scoop out the seeds and discard. Using a fork, scrape out the stringy insides and mix with remaining ingredients in a bowl. Season to taste with salt and pepper. Garnish each serving with nuts.

Per serving: 146 calories, 10.6 g fat, 13.2 g carbs, 3.2 g sugars, 2.4 g protein

Sweet Potato Chips

2 SERVINGS • DF, GF, NF, VEG, VGN

      1 sweet potato

      1 tablespoon olive oil

      1 lime

      sea salt

Preheat oven to 375˚.

Wash potato thoroughly and slice as thin as possible to make thin, round chips.

Toss slices with oil and arrange on a baking sheet. Bake for 8 minutes, flip, and bake another 8 minutes.

Turn potatoes again, and reduce heat to 200˚. Bake an additional 20 minutes.

Remove from oven, drizzle with lime juice, and sprinkle with sea salt.

Per serving: 160 calories, 7.2 g fat, 24.2 g carbs, 4.2 g fiber, 7.1 g sugars, 2.2 g protein

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Power Drinks

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You will notice a small amount of fruit in some of these drinks. I’ve taken care to blend with ingredients that won’t upset your stomach, so you don’t have to worry about the rule on eating fruits solo. You can also freeze your bananas (peeled) if you prefer your drinks colder.

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Coconut Water

Coconut water is a clear liquid from inside young, green coconuts. It has fewer calories, less sodium and sugar, and more potassium than sports drinks. Since it is not a heavy dairy liquid, it works perfectly in my power drinks. It does have some sugar and calories, so you don’t want to guzzle it. Instead, use it prudently in these drinks. When shopping, look for raw coconut water.

Put coconut water in your ice tray and freeze to add to drinks.

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Avocado Milk Shake

1 SERVING • DF, GF, VEG, VGN

Stay alert with cinnamon: the smell of this strong spice increases alertness by 25 percent, according to researchers at Wheeling Jesuit University.

      ½ avocado

      1 cup unsweetened almond milk

      1 teaspoon honey

      2 teaspoons hemp seeds

      1 teaspoon cinnamon

Place everything in a blender and mix until smooth.

Per serving: 294 calories, 25.2 g fat, 15.8 g carbs, 8 g fiber, 6.2 g sugars, 5.2 g protein

Banana Almond Shake

1 SERVING • DF, GF, VEG, VGN

This drink is a fully packed powerful protein breakfast, with plenty of fiber, protein, and calcium (84 percent of daily needs) to get you started off right in the morning.

      1 banana

      1½ cups unsweetened almond milk

      1 scoop whey protein powder

      1 teaspoon coconut oil

      1 teaspoon cinnamon

      1 teaspoon chia seeds

      4 ice cubes

Place all ingredients in a blender and blend until smooth. Add water for desired consistency.

Per serving: 335 calories, 11.3 g fat, 35.9 g carbs, 7.9 g fiber, 17.1 g sugars, 24.8 g protein

Date Shake

1 SERVING • DF, GF, VEG, VGN

      1½ cups unsweetened flax milk

      5 almonds

      3 dates, pitted

      2 tablespoons cacao powder

      4 ice cubes

      2 teaspoons hemp seeds

Place everything in a blender and mix until smooth.

Per serving: 205 calories, 8.2 g fat, 6 g fiber, 16 g sugars, 6.1 g protein

Electrolyte Punch

1 SERVING • DF, GF, NF, VEG, VGN

Eat watermelon—it’s a great thirst quencher, and even though it is 92 percent water, it gives you a giant dose of glutathione, an antioxidant that has been shown to boost your immune system.

      1 cup watermelon chunks

      8 raspberries (fresh or frozen)

      1 cup coconut water

      ½ tablespoon ground flaxseed

      1 tablespoon lime or lemon juice

Place everything in a blender and mix until smooth.

Per serving: 200 calories, 2.8 g fat, 43.2 g carbs, 14.3 g fiber, 23.2 g sugars, 5.3 g protein

Ginger Mango

1 SERVING • DF, GF, NF, VEG, VGN

      1 mango (½ cup)

      1 dime-size slice of ginger

      ½ cup plain 2% Greek yogurt

      1 cup coconut water

      1 teaspoon chia seeds

Place everything in a blender and mix until smooth.

Per serving: 232 calories, 4.1 g fat, 34.7 g carbs, 6.4 g fiber, 28.1 g sugars, 14.8 g protein

Green Dream

1 SERVING • DF, GF, NF, VEG, VGN

This drink is packed with magnesium, potassium, iron, calcium, fiber, and vitamins A, B₆, and C.

      1 handful kale, stems removed

      1 handful spinach

      juice from 1 lemon

      ½ cucumber

      ½ inch ginger, peeled

      1 cup coconut water

      5 almonds

      1 teaspoon ground flaxseed

Place all ingredients in a blender and mix, adding water to achieve consistency desired.

Per serving: 176 calories, 5 g fat, 28.6 g carbs, 7.3 g fiber, 7.2 g sugars, 7.8 g protein

Green Power

1 SERVING • DF, GF, VEG, VGN

      1 cup fresh spinach

      ½ avocado

      2 tablespoons lemon juice

      4 cashews

      1 cup unsweetened almond milk

      1 scoop psyllium fiber

Place everything in a blender and mix until smooth.

Per serving: 290 calories, 24.6 g fat, 18.8 g carbs, 13.7 g fiber, 1.5 g sugars, 4.7 g protein

Green Tea Juice

1 SERVING • DF, GF, VEG, VGN

      1 cup green tea, cooled

      ½ cup papaya

      ½ cup mango

      ½ banana

      ½ cup plain 2% Greek yogurt

      1 teaspoon ground flaxseed

Place everything in a blender and mix until smooth.

Per serving: 257 calories, 1.4 g fat, 56.7 g carbs, 8.5 g fiber, 40.6 g sugars, 8.2 g protein

Oatmeal Shake

1 SERVING • DF, GF, VEG, VGN

      1 small plain 2% Greek yogurt

      ½ cup peaches (fresh or frozen)

      ½ cup strawberries (fresh or frozen)

      1 cup unsweetened almond or flax milk

      ¼ cup rolled oats

      ½ teaspoon cinnamon

Place everything in a blender and mix until smooth.

Per serving: 250 calories, 6.6 g fat, 33.1 g carbs, 5.8 g fiber, 15.5 g sugars, 16.4 g protein

Orange Lime

1 SERVING • DF, GF, VEG, VGN

      ½ banana

      1 cup strawberries (fresh or frozen)

      ½ cup pineapple

      1 cup orange juice

      2 tablespoons lime juice

      ½ cup water

      ¼ cup sunflower seeds

Place everything in a blender and mix until smooth.

Per serving: 359 calories, 7.2 g fat, 77.5 g carbs, 11 g fiber, 45.5 g sugars, 7 g protein, 30% RDA for iron

Orange Zing

1 SERVING • DF, GF, NF, VEG, VGN

      1 cup pineapple

      ½ banana

      1 cup fresh-squeezed orange juice

      ⅓ cup cilantro

      ½ teaspoon ground flaxseed

      1 scoop psyllium powder

Place everything in a blender and mix until smooth.

Per serving: 274 calories, 1.1 g fat, 66.8 g carbs, 8 g fiber, 23.3 g sugars, 3.6 g protein

Pineapple Punch

1 SERVING • DF, GF, NF, VEG, VGN

      1 teaspoon chia seeds

      1 cup red grapes

      ½ cup fresh pineapple

      ½ banana

      ½ cup water

      1 teaspoon unsweetened coconut flakes

      3 ice cubes

Soak chia seeds in water for a couple of minutes, then add all ingredients to blender and mix for 30 seconds or to desired consistency.

Per serving: 189 calories, 2.9 g fat, 42.4 g carbs, 5.9 g fiber, 30.3 g sugars, 3.2 g protein

Plum Punch

1 SERVING

      1 plum, pitted

      1 kiwi, peeled

      10 blueberries (fresh or frozen)

      1 cup unsweetened almond milk

      1 teaspoon cinnamon

      2 tablespoons hemp seeds

Place everything in a blender and mix until smooth.

Per serving: 269 calories, 13.6 g fat, 32.3 g carbs, 7.5 g fiber, 19.2 g sugars, 9.5 g protein

Prune Shake

1 SERVING • DF, GF, VEG, VGN

      4 prunes

      ½ banana

      1 teaspoon chia seeds

      1 small plain 2% Greek yogurt

      1½ cups unsweetened almond milk

Place everything in a blender and mix until smooth.

Per serving: 283 calories, 7.2 g fat, 42.3 g carbs, 7.3 g fiber, 24.2 g sugars, 15.3 g protein

Pomegranate Punch

1 SERVING • DF, GF, NF, VEG, VGN

      1 cup pomegranate juice

      1 tablespoon pistachios

      ½ cup papaya

      ½ banana

      1 teaspoon chia seeds

      ½ cup coconut water

Place everything in a blender and mix until smooth.

Per serving: 393 calories, 7.9 g fat, 78 g carbs, 8.9 g fiber, 55.9 g sugars, 6.1 g protein

Watermelon Juice

1 SERVING • DF, GF, NF, VEG, VGN

      2 cups watermelon chunks

      1 tablespoon lime juice

      pinch of mint

Place everything in a blender and mix until smooth.

Per serving: 202 calories, 0.5 g fat, 26.6 g carbs, 1.4 g fiber, 19.6 g sugars, 2 g protein

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Snacks

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Artichoke and Spinach Hummus

6 SERVINGS • DF, GF, VEG, VGN

      1 can (15 ounces) chickpeas, drained

      ½ cup fresh spinach

      1 can (15 ounces) artichoke hearts, packed in water, drained

      2 tablespoons olive oil

      2 tablespoons lemon juice

      2 tablespoons tahini

      1 clove garlic

      5 walnuts, chopped

      salt and pepper

Combine all ingredients in a blender or food processor and blend for 1 minute. Thin to desired consistency with about a tablespoon of water as needed. Season with salt and pepper, and serve with celery sticks, sliced cucumbers, snow peas, and baby carrots.

Per serving: 165 calories, 9 g fat, 17.7 g carbs, 3.7 g fiber, 4.8 g protein

Baba Ganoush

4 SERVINGS • DF, GF, VEG, VGN

      1 medium eggplant

      1 lemon

      2 garlic cloves

      ¼ teaspoon cumin

      2 tablespoons olive oil

      1 tablespoon fresh mint

      ½ cup pistachio nuts

      1 teaspoon ground flaxseed

      2 tablespoons tahini

Preheat oven to 375˚.

Place eggplant on metal baking tray and prick with a fork a few times. Bake for 30 minutes or until soft. Remove eggplant from oven and set aside.

When cool enough to handle, scoop out eggplant flesh and put in blender or food processor with remaining ingredients. Blend until well combined, 15–30 seconds.

Per serving: 96 calories, 7.4 g fat, 8.6 g carbs, 4.5 g fiber, 3 g sugars, 1.5 g protein

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Quick, Easy Meals

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Broccoli Pasta Salad

6 SERVINGS • GF, VEG, VGN

This is a great dish to double and take along to a picnic. It’s delicious enough to share, and you’ll know you have something on plan to eat.

      1 pound whole-wheat bow-tie pasta

      1 large head of broccoli

      2 cups cooked chicken, diced

      ½ cup plain 2% Greek yogurt

      ½ cup sliced almonds

      1 tablespoon apple cider vinegar

      1 teaspoon garlic powder

      salt and pepper

      1 tablespoon Parmesan cheese

Cook pasta according to directions on package. Chop broccoli into florets and lightly steam until it barely loses its crunch. Cut chicken into bite-size chunks. Place all ingredients in a bowl and mix.

Per serving: 300 calories, 7 g fat, 34.2 g carbs, 6.6 g fiber, 2.7 g sugars, 25.7 g protein

Mom’s Meat Chili

6 SERVINGS • NF, FF

      1½ pounds lean ground beef

      1 large white onion, chopped

      1 can (15 ounces) pinto beans

      1 can (15 ounces) kidney beans

      1 can (15 ounces) chopped tomato

      1 can (15 ounces) hominy

      1 tablespoon garlic

      1 can (15 ounces) beef consommé

      1 teaspoon cumin

      1 teaspoon garlic, minced

      1 teaspoon paprika

      1 teaspoon cayenne pepper (optional)

      6 tablespoons grated cheddar cheese

      cilantro (optional)

      hot sauce (optional)

Sauté ground meat and onion (reserve a bit of onion for step 3) in a large soup pot or Dutch oven until meat is browned, about 15 minutes.

Add remaining ingredients, except cheese, cilantro, and hot sauce. Turn down heat and simmer, partially covered, for 30 minutes.

Garnish each portion with 1 tablespoon cheese. Add a bit of chopped onion, cilantro, and hot sauce if desired.

Per serving: 529 calories, 13 g fat, 48.1 g carbs, 11.6 g fiber, 4 g sugars, 53.2 g protein

Quick Bean Salad

8 SERVINGS • DF, FF, GF

      1 can (15 ounces) chickpeas

      1 can (15 ounces) navy beans

      1 can (15 ounces) cut green beans

      1 can (15 ounces) kidney beans

      1 white onion, finely chopped

      1 stalk celery, finely chopped

      1 red bell pepper, finely chopped

      ¼ cup sliced almonds

      ½ cup Italian dressing

Drain all canned vegetables. Place all ingredients in a large bowl and cover lightly with dressing. Stir in dressing, cover bowl, and let marinate overnight.

Per serving: 230 calories, 6.3 g fat, 35 g carbs, 10 g fiber, 3.5 g sugars, 9.3 g protein

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Muffins

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Carrot Bran Muffins

12 SERVINGS • FF, NF, VEG

      coconut oil spray

      2 eggs

      ¾ cup buttermilk

      1 ripe banana, mashed

      ⅓ cup honey

      2 tablespoons chia seeds

      2 tablespoons coconut oil

      1½ cups bran cereal

      ¾ cup spelt flour

      ½ teaspoon baking powder

      ½ teaspoon baking soda

      ½ teaspoon cinnamon

      ½ teaspoon ground ginger

      ½ cup raisins

      1 carrot, shredded

      1 teaspoon ground flaxseed

Preheat oven to 400˚. Spray a 12-cup muffin pan with coconut oil spray.

In a bowl, combine eggs, buttermilk, banana, honey, chia seeds, and oil.

In another bowl, combine bran cereal, spelt flour, baking powder, baking soda, cinnamon, ginger, raisins, shredded carrot, and flaxseed.

Add flour mixture to wet mixture and stir until combined.

Place in coated muffin cups and bake for 20 minutes or until a toothpick comes out clean.

Per serving: 131 calories, 0.9 g fat, 2.5 g fiber, 13.6 g sugars, 3.4 g protein

Lemon Raspberry Muffins

12 SERVINGS • FF, GF, VEG

      coconut oil spray

      ½ cup vanilla 2% Greek yogurt

      3 tablespoons coconut oil

      2 eggs

      1½ cups spelt flour

      ½ cup honey

      1 teaspoon vanilla extract

      ¼ cup coconut water

      ¼ teaspoon salt

      ½ teaspoon baking powder

      ½ teaspoon cinnamon

      ¼ cup walnuts, chopped fine

      1 teaspoon chia seeds

      ½ cup raspberries

      zest from 1 lemon

Preheat oven to 400˚. Spray a 12-cup muffin pan with coconut oil spray.

Mix wet ingredients in a large bowl and dry ingredients in a second bowl, excluding the raspberries and lemon zest. Add the dry mixture to the wet one and stir until combined. Then stir in the lemon zest, then fold in the raspberries.

Pour batter into muffin cups and bake for 20 minutes or until a toothpick comes out clean.

Per serving: 166 calories, 6.2 g fat, 5.2 g carbs, 2.7 g fiber, 13.2 g sugars, 4.6 g protein

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Desserts

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Coconut Truffles

24 TRUFFLES • DF, FF, GF, VEG, VGN

      1 cup cacao powder

      ¼ cup sunflower seed butter

      1 cup unsweetened shredded coconut

      ¼ cup finely chopped pistachio nuts

      ½ cup honey

      1 tablespoon vanilla extract

      ½ cup coconut oil, melted

      1 teaspoon cinnamon

      zest from 1 lemon

      ¼ teaspoon sea salt

Combine all ingredients in a bowl and mix thoroughly. Use a spoon to portion out 24 truffles onto a plate. Cover loosely with plastic wrap and chill in the refrigerator for at least an hour.

Per cookie: 158 calories, 13.1 g fat, 10.9 g carbs, 3.2 g fiber, 6.9 g sugars, 2.2 g protein

Gooey Chocolate Power Brownies

12 SERVINGS • DF, FF, GF, VEG

      1 cup canned black beans

      2 tablespoons coconut oil

      2 tablespoons natural crunchy peanut butter

      3 tablespoons unsweetened almond milk

      ½ cup coconut palm sugar

      5 tablespoons cacao powder

      2 tablespoons spelt flour

      1 teaspoon cinnamon

      1 teaspoon chia seeds

      1 teaspoon baking powder

      ½ teaspoon sea salt

      coconut oil spray

      1 cup dark chocolate chips

Preheat oven to 350˚.

Drain and rinse the beans in cold water. Place in a blender with oil, peanut butter, and milk. Blend until smooth. Add sugar, cacao powder, spelt flour, cinnamon, chia seeds, baking powder, and salt. Blend until smooth.

Spray a baking pan with coconut spray. Spread mixture evenly in pan, place chocolate chips evenly across the top, and bake for 20 minutes.

Per serving: 181 calories, 7.1 g fat, 27.7 g carbs, 3.7 g fiber, 11.8 g sugars, 5.7 g protein

Peanut Butter Avocado Cookies

30 COOKIES • DF, FF, GF, VEG

      1 avocado

      2 eggs, beaten

      1 tablespoon chia seeds

      3 tablespoons honey

      ⅔ cup natural crunchy peanut butter

      ¾ cup old-fashioned rolled oats

      1 teaspoon cinnamon

      ½ teaspoon baking powder

      ½ cup dark chocolate chips

      ½ cup pistachio nuts, finely chopped

Preheat oven to 350˚.

Mash avocado in a mixing bowl, then add eggs, chia seeds, and honey. Mix thoroughly.

Stir in peanut butter, oats, cinnamon, baking powder, chocolate chips, and pistachios. Mix until well combined.

Use a spoon to dollop cookies on a baking sheet, slightly pressing down with the back of the spoon. Bake for 12 minutes. Cool completely on a rack.

Per cookie: 93 calories, 6.3 g fat, 7 g carbs, 1.4 g fiber, 3.5 g sugars, 2.9 g protein

Vegan Chocolate Mousse

8 SERVINGS • DF, GF, VEG, VGN

      2 cups dairy-free dark chocolate chips

      ⅓ cup brewed coffee

      1 teaspoon vanilla extract

      1 pound silken tofu, drained

      1 tablespoon honey

      ½ cup pistachio nuts, chopped

In a medium pan, heat the chocolate chips, coffee, and vanilla over low heat, stirring constantly with a spatula until fully melted. Pour mixture into a blender. Add the remaining ingredients and blend until well combined.

Pour into 8 individual glass containers, cover with plastic wrap, and refrigerate for at least 1 hour until the mousse is firm.

Per serving: 229 calories, 13.1 g fat, 25.8 g carbs, 0.9 g fiber, 19.6 g sugars, 7.6 g protein