CHAPTER TWELVE

Recipes and Meal Plans to Support Your Journey

Let’s get cooking!

It’s not easy to plan a week’s worth of meals that are packed with all the nutrients we speak about in this book, especially if you aren’t familiar with these ingredients or the kitchen. So we’ve mapped it out for you. This chapter contains over sixty recipes for breakfast, lunch, dinner, and dessert, along with four weeks’ worth of meal plans that will nourish you and your family from the inside out.

We’ve also included shopping lists that match each weekly meal plan so that your visit to the store isn’t arduous, time-consuming, or scary. However, we do recommend finding a good health food store or getting familiar with Amazon.com because not all of our ingredients may be available at any old conventional grocery store. Each week’s meal plan starts on Sunday evening and contains recipes for lunch and dinner until the following Friday evening. Because breakfast is a little different for everyone depending on schedule and preference, we simply provided a few options as inspiration. We also offer up some transition meals for dads, and scattered in a few of our favorite recipes for staples like bone broth, salad dressings, blended juices, and sprouted hummus that are mentioned throughout the book.

Your Must-Haves

These are staples in our kitchens that should be in yours at all times, too:

• Organic extra virgin olive oil

• Bone broth, chicken broth, or vegetable broth (or ingredients to make some)

• Pasture-fed organic eggs

• Hummus (or the ingredients to make some)

• Grain-free whole grain (quinoa, brown rice, buckwheat)

• Dulse flakes or kelp flakes

• Canned beans or legumes (adzuki beans, black beans, garbanzo beans, etc.)

• Any other shelf-stable staple that you use often in your home (garlic, coconut oil, grass-fed butter, gluten-free pasta, etc.)

We’ve learned that keeping a short list of our must-have grocery items on our phones can be handy. That way, if we go to the grocery store not knowing whether these are stocked at home, we can purchase extra and be sure that we have what we need to cook without having to go back to the store (or send our partner there).

We start off each meal plan with Sunday because most of us have more time on Sundays to prep food for the week. If this is not the case, feel free to move our meal plans and recipes around to fit your schedule. What’s important is that it works for you!

All recipes are based to provide 4 servings. Ideally, a couple would eat 2 servings at dinner (one each) and have leftovers for another day. But if you have a family of four or more, there may not be any leftovers. Feel free to adjust each recipe for how many are in your family, your personal preferences, and what your schedule is like. Some recipes can easily be doubled—or even tripled—and be saved for later in the freezer or in the refrigerator.

No matter how big your family is, we encourage you all to sit and eat as a family. There is nothing more satisfying than a homemade meal presented at the table in a ceremonial fashion. Use the china and cloth napkins, or not, but do take the time to enjoy your food. So often we are on the run, grabbing food when we can or chitchatting through a TV show, the news, or a mobile device. Turn everything off and get back to conversation, quiet time, or listening to music, and maybe even light some candles. If your family has a marked moment every evening that tells your bodies that it’s time to eat and slow down, you will all get in a habit of doing so, and even crave it. The standard starts with you.

We also really hope you begin to explore with the ingredients and flavors in your own recipes or normal go-to meals.

Here are our recommendations:

• Wherever and whenever you can, add dulse flakes or kelp flakes to your food (unless you have Hashimoto’s disease, which iodine is currently contraindicated for). Keep them with you and add them to a restaurant salad or takeout at work. Put them on your eggs, in your salad dressings, and in your soups.

• Keep the fat coming. Try sautéing with duck fat, ghee, butter, and coconut oil. If you need high heat, coconut oil (distinct flavor) or avocado oil (bland flavor) are your trusted two oils, as they don’t break down under extreme heat.

• Raw nuts and seeds are your friends. Add them to salads, yogurts, cereals, wraps, rice dishes, and more. Think almonds, walnuts, sesame seeds, Brazil nuts, pumpkin seeds, sunflower seeds… and the list goes on. Be sure that you buy them all raw and store them in the refrigerator to keep them from turning rancid.

• When you are shopping, think pastured, grass-fed, raw, organic, and non-GMO. If an item is 100 percent certified organic, it is also non-GMO. However, just because it says it’s non-GMO does not make it organic; it’s still great, but it’s not the best. Visit your local farmers’ market to buy what’s in season, local, and fresh. The flavors from a peach bought weeks after it has been picked versus a few hours or days after are not comparable. The fresher peach will likely taste like candy in comparison.

• Cook your grains with bone broth. Swap it in for equal amounts with water.

• Cook or soak your grains and legumes with a piece of kombu seaweed. It will boost the mineral content of your grains and legumes without changing flavor!

 

WEEKLY MEAL PLANS

Weekly Meal Plan 1

Sunday

Dinner: Simple Roasted Chicken (here) and salad with Christa’s Italian Dressing (here)

Monday

Lunch: Chicken spinach wrap: leftover chicken plus avocado, salsa, and spinach wrapped in a sprouted or gluten-free tortilla or in a Paleo coconut meat wrap

Dinner: Asian Fish Stir-Fry (here) with Salty Sweet Sesame Quinoa (here)

Tuesday

Lunch: Leftover fish stir-fry, or turkey and avocado wrap

Dinner: Chicken and Black Bean Tostadas with Coleslaw (here)

Wednesday

Lunch: Taco salad: leftover tostada chicken laid over a bed of greens and topped with salsa, leftover bean mixture, avocado, cheese, and slaw

Dinner: Italian Grilled Shrimp Skewers with Cilantro and Oregano Pesto (here) with Warm Quinoa and Spinach Salad (here)

Thursday

Lunch: Leftovers from Wednesday’s shrimp and quinoa salad. If there’s no shrimp left over, drain one 16-ounce can of garbanzo beans (aka chickpeas) or go for anchovies if you like them and add to the quinoa salad.

Dinner: Brown Rice Pasta with Marinara (here)

Friday

Lunch: Leftover pasta from Thursday

Dinner: Build-Your-Own Pizza Night (here)

Weekly Meal Plan 1 Shopping List

Meat, Seafood, and Poultry

1 whole organic free-range chicken, 4 to 5 pounds

1 pound skin-on wild-caught white fish or salmon

1 pound medium-sized wild shrimp, tails on (peeled and deveined if possible)

1 pound organic ground turkey

1 package Applegate Farms Organic Roasted Turkey Breast Slices

1 dozen organic pasture-raised eggs

Vegetables and Fruit

6 to 8 organic fingerling potatoes or 4 organic red potatoes

1 bag carrots

1 head organic celery

1 head broccoli

2 large white onions

1 yellow onion

1 red onion

3 shallots

2 bunches of scallions

1 head each red and green cabbage (or 2 bags of pre-shredded coleslaw mix)

3 tubs prepackaged mixed organic greens/lettuce

1 bag organic arugula

2 organic tomatoes

1 bag organic baby spinach

2 bunches organic lacinto kale

2 avocados

1 container organic grape or cherry tomatoes

4 organic bell peppers (mixed colors, but at least one red)

2 bulbs garlic

4 lemons (you should have an abundance since you are drinking warm lemon water every morning)

2 limes

2 bunches of cilantro

1 bunch oregano

1 bunch mint (optional)

1 bunch parsley

1 bunch rosemary

kombu seaweed

Grains and Beans

2 (15-ounce) cans organic black beans

1 (15-ounce) can organic garbanzo beans (aka chickpeas)

2 pounds organic quinoa

1 pound organic brown rice pasta (or other gluten-free pasta)

1 package organic sprouted corn tortillas

Nuts and Seeds

Pine nuts (roughly 4 ounces)

Sesame seeds

Sunflower seeds (optional)

Pumpkin seeds (optional)

Dairy

Wedge of raw Cheddar cheese

Raw goat feta cheese (optional)

Grass-fed butter, ghee, or duck fat (optional)

Canned and Prepared Goods

24 ounces organic chicken broth (or ingredients for Healing Bone Broth, here)

Brown rice pizza crust shells (premade)

2 (16-ounce) jars organic, sugar-free marinara sauce (or ingredients to make your own, see here)

Salsa (if not making homemade)

Oils, Condiments, and Vinegars

Organic extra virgin olive oil

Unrefined coconut oil

Avocado oil

Flaxseed oil

Organic almond butter

Tamari (gluten-free soy sauce)

Toasted sesame oil

Raw honey

Taco seasoning or canned chipotle in adobo sauce

Raw apple cider vinegar

Spices and Seasoning

Sea salt

Dried oregano flakes

Dried basil

Dried thyme

Ground nutmeg

Ground cumin

Black peppercorns

Ground cinnamon

Liquid stevia

Xylitol

Sea veggie flakes (dulse, kelp, nori)

Frozen Food

1 (10-ounce) package frozen organic corn

Note: Depending upon the pizza toppings you want to use, you may want to add a couple of extra ingredients to the list. Also, please purchase organic products, especially for produce and animal products, whenever possible.

Weekly Meal Plan 2

Sunday

Prep: Roast two chickens (Willow’s Slow Cooker Lemon Chicken, here) and prep Sunday Salad Prep 2 (here)

Dinner: Roasted chicken with Savory Cauliflower Rice (here), Roasted Veggies (here), and Sweet and Tangy Raw Kale Salad (here)

Monday

Lunch: Leftover chicken in a green salad (from prepped green salad and veggies), and avocado. Or put leftover chicken in a wrap with greens, hummus, and avocado.

Dinner: Grilled Sausage with Sauerkraut and Peppers and Onions (here)

Tuesday

Lunch: Leftovers or sandwich wraps with greens and ingredients from shopping list such as turkey, cheese, avocado, and hummus. Use Paleo wraps, a collard green leaf, or raw flaxseed wraps to make your burrito shell.

Dinner: Chicken Enchiladas (here) and Yogurt Cream (here) with Cilantro Rice and Beans (here) and a green salad

Wednesday

Lunch: Leftover enchiladas

Dinner: Tempeh and Quinoa Stuffed Peppers (here) with Crispy Baked Sweet Potato Wedges (here) and Simple Asian Cucumber Salad (here)

Thursday

Lunch: Leftover stuffing (from peppers) and cucumber salad from Wednesday

Dinner: Salmon Salad with Dill Dressing (here)

Friday

Lunch: Leftover salmon from Thursday: Put all together and place in a wrap with ½ sliced avocado.

Dinner: Breakfast for dinner (eggs, homemade Paleo waffles, etc.), or eat out

Weekly Meal Plan 2 Shopping List

Meat, Seafood, and Poultry

2 whole organic free-range chickens, 4 to 5 pounds each

1 to 2 pounds organic chicken sausage (nitrate-free)

1 package Applegate Farms Organic Roasted Turkey Breast Slices

1 to 1½ pounds skinless wild salmon fillets

1 dozen pasture-raised eggs

Vegetables and Fruit

2 bunches organic dinosaur (lacinato) kale

2 bunches organic curly kale

2 heads organic lettuce (any variety other than iceberg)

10 ounces organic spring lettuce mix

4 avocados

1 medium head cauliflower

2 medium heads broccoli

8 to 10 loose large carrots

2 to 4 sweet potatoes

2 to 4 beets

1 small head of red cabbage (or 4 ounces shredded)

1 stalk organic celery

4 medium yellow onions

2 bunches scallions

2 (8-ounce) packages organic cherry or grape tomatoes

3 medium tomatoes

8 organic bell peppers (mixed colors, or choose your favorite)

1 small package button mushrooms

6 small organic Persian cucumbers

1 bunch fresh dill (dried will work, too)

1 bunch cilantro

1 bunch parsley

2-inch piece fresh ginger

1 bunch fresh rosemary

4 limes

3 lemons (should have plenty because you are drinking warm lemon water every morning)

3 bulbs garlic

Raisins (4 ounces)

Grains and Beans

2 (6-to 10-ounce) packages tortillas (gluten-free, brown rice, or Paleo wraps)

Brown rice (48 ounces)

Organic quinoa

2 (16-ounce) cans organic adzuki or pinto beans (or make yourself from dried beans)

Brown rice pasta or quinoa pasta (smallest cut, 16 ounces)

Nuts and Seeds

Raw walnuts (1 cup)

Raw sesame seeds (optional)

Raw sunflower seeds (optional)

Raw pumpkin seeds (optional)

Dairy and Refrigerated Section

Raw milk, unsweetened organic coconut milk, or unsweetened almond milk

Sheep’s feta cheese

1 small jar organic vegan soy-free mayonnaise (Primal Kitchen Mayo is our fave)

Organic plain yogurt (goat or Greek)

1 (16-ounce) jar or container organic, raw sauerkraut

2 (16-ounce) packages organic tempeh

1 package grass-fed butter

1 wedge or block raw Cheddar or organic Jack cheese

Canned and Prepared Goods

24 ounces organic chicken broth (or ingredients for Healing Bone Broth, here)

1 (8-ounce) can water chestnuts

1 (16-ounce) can gluten-free, soy-free enchilada sauce

1 (16-ounce) can organic diced tomatoes

Oils, Condiments, and Vinegars

Avocado oil

Organic extra virgin olive oil

Raw unfiltered organic coconut oil

Raw apple cider vinegar

Raw honey

Tamari (gluten-free soy sauce)

Toasted sesame oil

Dijon mustard

Stone-ground mustard (optional)

Spicy organic Asian pepper sauce, optional

Spices and Seasoning

Sea salt

Cayenne pepper

Coconut sugar

Ground cumin

Frozen Food

1 (8-ounce) package frozen organic corn

Weekly Meal Plan 3

Sunday

Dinner: Willow’s Slow Cooker Lemon Chicken (here), Creamed Spinach and Rice (here), and salad from Sunday Salad Prep 2 (here)

Monday

Lunch: Leftover roasted chicken, or make a chicken wrap, sandwich, or salad

Dinner: Spaghetti Squash with Beef Marinara (here) and salad

Tuesday

Lunch: Leftover spaghetti squash and marinara, or the beef marinara in a wrap with some greens and shredded Romano cheese for a healthy version of a meatball sub

Dinner: Turmeric Chicken Stir-Fry with Maitake Mushrooms (here) and Simple Napa Cabbage Slaw (here)

Prep: At any point you find 5 minutes, roast some vegetables, and make a double batch for a great snack and to use for lunch on Thursday: Toss the doubled batch of chopped veggies in a large bowl with ¼ cup olive oil and evenly coat. Spread out on a baking sheet and roast in a 380°F oven for 40 minutes.

Wednesday

Lunch: Leftover chicken stir-fry; add any leftover creamed spinach and rice from Sunday (last day to be eaten). Put it all on top of leftover cabbage salad and add more lemon juice and sesame oil for an Asian salad.

Dinner: Grilled Fish with Roasted Potatoes and Asparagus (here) and Beet and Endive Salad with Goat Cheese (here)

Thursday

Lunch: Roasted veggies (from Tuesday’s dinner prep) tossed with feta cheese, with a hummus and avocado wrap on the side

Dinner: Mary’s Bangin’ Liver (here) with a complex carb and veggies of choice

Friday

Lunch: Leftovers from Thursday’s dinner, mixed together and placed in a wrap with ½ sliced avocado

Dinner: Cabbage “Pasta” with Tempeh (or your choice of animal protein) and Fire-Roasted Tomatoes (here) and leftover salad

Weekly Meal Plan 3 Shopping List

Meat, Seafood, and Poultry

2 whole organic free-range chickens, 4 to 5 pounds each

1 pound grass-fed beef

1 to 1½ pounds wild fish of choice (if you are in the north Midwest, try wild lake fish; you should be able to find it fresh)

1 pound organic calf’s or chicken livers

1 (16-ounce) package plain tempeh (or your choice of animal protein)

Vegetables and Fruit

2 (10-ounce) packages organic baby spinach

2 heads red leaf lettuce or 20 ounces favorite pre-washed organic salad mix

2 bunches baby bok choy

2 medium to large heads Napa cabbage

1 medium spaghetti squash, 4 to 6 pounds

1 to 2 ounces maitake mushrooms (order online if your local store does not carry)

2 large heads celery

2 pounds beets (4 to 6 large)

6 to 8 medium carrots

2 large heads broccoli

4 organic bell peppers (3 red, yellow, or orange and 1 green)

4 (8-ounce) packages organic cherry or grape tomatoes

2 sweet potatoes

2 bunches scallions

6 heads organic California endive

1 medium head organic green cabbage

4 large organic russet or Yukon gold potatoes

1 pound organic asparagus

3 or 4 lemons (you should have an abundance since you are drinking warm lemon water every morning)

1 yellow onion

1 bunch rosemary

1 bunch parsley

3 avocados

1 organic chili pepper

3-to 4-inch piece fresh ginger

1 large or 2 small bulbs garlic

Grains and Beans

Gluten-free flour

Organic brown rice and/or organic brown rice pad Thai noodles

Sprouted tortillas (or Paleo wraps made from coconut meat, or raw flaxseed wraps, or gluten-free wrap of choice) enough for lunches

Nuts and Seeds

Raw walnuts (1 cup)

Raw pumpkin seeds

Raw sesame seeds

Raw sunflower seeds

Dairy

Goat yogurt, plain

Cultured sour cream (if you can find it. If not, go without or use organic Greek yogurt)

Raw milk or unsweetened organic coconut milk (1 can/16 ounces)

Romano cheese (optional)

Sheep’s feta cheese

Goat cheese

Grass-fed butter

Canned and Prepared Goods

2 (24-ounce) containers organic chicken stock (or ingredients for Healing Bone Broth, here)

2 (16-ounce) or 1 (25-ounce) jar organic sugar-free marinara sauce (or ingredients to make your own, here)

1 (28-ounce) can fire-roasted tomatoes

1 small jar organic curry paste (not sauce) or powder (we prefer green if using paste)

Oils, Condiments, and Vinegars

Organic extra virgin olive oil

Unrefined coconut oil

Avocado oil

Toasted sesame oil

Tamari (gluten-free soy sauce)

Raw apple cider vinegar

White wine (¼ cup)

Organic chili paste or sauce like Flying Squirrel (optional)

Ghee

Spices and Seasoning

Sea salt

Dried oregano

Ground turmeric

Ground cumin

Ground cinnamon

Ground ginger

Ground cardamom

Ground cloves

Weekly Meal Plan 4

Sunday

Prep for the week: Simple Roasted Chicken (here), Salty Sweet Sesame Quinoa (here), Sweet and Savory Butternut Squash Soup (here), and Cashew Cake Batter Pudding (here) and Acai Chocolate Sauce (here)

Dinner: Use chicken from the roasted chicken to make Zesty Chicken Stir-Fry (here), plus Hearty Crunchy Salad with Lemon Avocado Dressing (here)

Monday

Lunch: Leftover salad mixed with ½ cup sesame quinoa and 2 hard-boiled eggs, tossed with leftover dressing

Dinner: Fiesta Blue Corn Tacos with Carrot Cabbage Salad (here)

Tuesday

Lunch: Leftover chicken with cabbage salad or crunchy salad along with butternut squash soup

Dinner: Turkey and Polenta Casserole (here) with Sautéed Greens with Pine Nuts (here)

Wednesday

Lunch: Leftover turkey casserole

Dinner: Italian Grilled Shrimp Skewers with Cilantro and Oregano Pesto (here) and sesame quinoa from Sunday’s prep

Thursday

Lunch: Leftovers from Wednesday’s dinner. If there aren’t any shrimp left over, drain 1 (16-ounce) can garbanzo beans (aka chickpeas) and add to the quinoa and arugula and top with one of the salad dressings and a side of butternut squash soup.

Dinner: Red Lentil Soup (here) and Sautéed Greens with Garlic and Parsley (here)

Friday

Lunch: Leftover lentil soup and sautéed greens from Thursday night

Dinner: Wild Salmon with Rosemary-Garlic Paste (here) and roasted sweet potatoes and sautéed asparagus

Weekly Meal Plan 4 Shopping List

Meat, Seafood, and Poultry

1 organic whole organic free-range chicken, 4 to 5 pounds

1½ pounds organic ground turkey

16 medium or large wild-caught shrimp, tails on (peeled and deveined if possible)

6 wild-caught salmon fillets, 4 to 6 ounces each

1 pound or more white fish like halibut, cod, or red snapper

1 (8-ounce) package turkey bacon

1 dozen pasture-raised eggs

Vegetables and Fruit

1 medium butternut squash

2 to 3 heads hearty lettuce, such as collards or romaine

3 heads cabbage, green and red

1 head purple or Napa cabbage

1 bunch mustard greens

2 bunches kale

1 small container baby arugula

1 bunch organic spinach or 1 box pre-washed spinach

1 bunch dandelion greens

2 bulbs fennel

2 bunches carrots

1 bunch organic celery

4 avocados (more if making homemade guacamole)

1 head broccoli

1 organic red bell pepper

1 tomato (more if making homemade salsa)

3 white or yellow onions

3 bunches scallions

4 shallots

1 pound asparagus

3 sweet potatoes

1 box organic cherry tomatoes (for salads)

Raisins (½ cup)

2 oranges

2 or more limes

6 or more lemons (you should have an abundance since you are drinking warm lemon water every morning)

2 bunches cilantro

2 bunches fresh oregano

1 bunch fresh parsley

1 bunch fresh thyme

1 bunch fresh rosemary

3 bulbs garlic

2-inch piece fresh ginger

Kombu seaweed

Grains and Beans

Quinoa (at least 12 ounces)

1 (12-count) package blue corn taco shells

1 (15-ounce) can black beans

1 (16-ounce) can garbanzo beans (aka chickpeas)

1 (9-ounce) package dried red lentils

1 pound organic polenta (in bulk section) or Bob’s Red Mill polenta

Nuts and Seeds

Pine nuts (8 to 12 ounces)

Raw cashews

Raw sesame seeds (enough to sprinkle on quinoa)

Raw sunflower seeds (optional)

Raw pumpkin seeds (optional)

Dairy and Non-Dairy

1 quart (24 ounces) organic unsweetened coconut milk

1 small container plain Greek yogurt

1 small chunk Parmesan cheese

Grass-fed butter or Kerrygold Irish butter or ghee

Canned and Prepared Goods

2 (15½-ounce) cans garbanzo beans

2 (24-ounce) containers organic chicken stock, bone broth (or ingredients for Healing Bone Broth, here)

24 ounces vegetable stock (or more if not using coconut milk for soup)

1 can water chestnuts

1 (25-ounce) jar organic sugar-free marinara sauce (or ingredients to make your own, here)

Fresh salsa (if not making homemade)

Guacamole (if not making homemade)

2 ounces semi-sweet chocolate chips

Cacao nibs (optional)

Oils, Condiments, and Vinegars

Coconut oil

Coconut butter (½ cup)

Collagen or gelatin

Toasted sesame oil

Organic extra virgin olive oil

Flaxseed oil

Avocado oil

Bragg raw apple cider vinegar

Tamari (gluten-free soy sauce)

Spices and Seasonings

Sea salt

Himalayan pink salt

Peppercorns, freshly ground

Ground cinnamon

Ground turmeric

Ground ginger

Paprika

Cumin

Dried thyme

Dried oregano

Pepper flakes

Vanilla extract

Cacao powder (2 tablespoons)

1 package unsweetened acai puree

Coconut sugar (¼ cup)

Dark liquid stevia

Raw honey

Xylitol or raw honey (2 tablespoons)

Kelp or dulse flakes

TRANSITION MEALS FOR DAD

Sometimes dads just need some superfoods added to what they already eat to boost their nutrition and health. It’s easy enough to make a few changes to your everyday recipes to boost the nutrition content of your meals or your kids’ meals. Willow has done this with her own husband and we know of many other women who have used these methods. Try these simple swaps or add-ons—he’ll never taste it!

Burgers with Greens

Take your ordinary burger recipe up a notch by adding finely chopped steamed kale or collard greens to the meat base. You don’t want to exceed 1 cup greens per pound of ground meat. Instead of bread crumbs, opt for gluten-free bread crumbs. Add ¼ cup of already cooked quinoa to 1 pound of beef. Add raw apple cider vinegar and tamari for new flavors instead of your normal go-to ingredients.

Sneak in the Greens!

Add kale to anything! Add it to your pasta sauce, your eggs, your soups. Just chop it up as if you’re hiding it from a five-year-old.

Fat, Fat, and More Fat

Start cooking with healthy fats! Duck fat, coconut oil, and ghee will fill his belly with healthy love.

Extra Protein

Add pumpkin seeds to salads, choose almond butter instead of peanut butter, and boost his snacks with Raw Nut Trail Mix (here). Start his day with a high-protein smoothie that contains nut butter and avocados. Throw a couple of Medjool dates into the smoothie to fulfill any sweet tooth. Spread nut butter on fruit for a snack.

Swap Veggies for Grains

Use spaghetti squash as your pasta and add tomato sauce and sausage for a tasty, gluten-free Italian night.

Leftovers

Always try to make enough for leftovers. This will give him a healthy choice for lunch the next day!

Stop the Granola Bar Madness

Ditch your granola bars and try a Perfect Bar or a Lära Bar, or make your own (here).

Super Sperm Smoothie

We’ve found that the idea of building super sperm is more of an incentive to lots of guys than just drinking a “really healthy smoothie.” Thus, satisfy the superhero wannabe in all of us, and perform better.

Makes 1 serving • Prep time: 5 minutes

1 cup raw spinach

1 cup raw milk

1 cup raw unfiltered apple juice

½ ripe avocado

½ cup chopped frozen or fresh pineapple

¼ cup frozen or fresh blueberries

3 pitted Medjool dates

1 tablespoon hemp seeds

1 teaspoon chia seeds

½ teaspoon ginger root, peeled

4 ice cubes, if using fresh fruit

Combine all the ingredients in a blender and blend thoroughly.

 

RECIPES

BREAKFAST

Speedy Egg “Muffins”

If you have a craving for a fast-food breakfast, this is your answer! These hearty little frittatas have saved Willow’s husband from morning starvation countless times, because sometimes he waits until 1 p.m. or even later to eat his first meal! We already know about that roller coaster and negative whirlpool, right? Bake these in advance and watch your partner feel better and make it through his days easier.

Makes 12 muffins • Prep time: 15 minutes • Bake time: 15 minutes

12 pasture-raised eggs, lightly beaten

8 ounces cooked sausage, ham, bacon, or meat of your choice (hormone-, antibiotic-, and nitrate-free), chopped or crumbled

½ cup raw milk, coconut milk, almond milk, or grass-fed milk

2 cups spinach (cooked broccoli or other green veggie of choice will work, too), finely chopped

½ cup shredded raw cheese (get fancy and use Gruyère or keep it simple with Jack or Swiss), optional

¼ teaspoon sea salt

¼ teaspoon freshly ground pepper

¼ cup finely chopped fresh parsley or basil, for topping

Preheat the oven to 350°F. Grease a 12-cup muffin pan with grass-fed butter or coconut oil.

In a large bowl, combine the eggs, meat, milk, spinach, cheese, salt, and pepper and stir together.

Pour ⅓ cup of the mixture into each muffin cup. Top with the parsley. Bake for 15 minutes, until a knife or toothpick inserted into the center of a muffin comes out clean. Let cool and refrigerate in an airtight container for up to 5 days for fast breakfasts throughout the week. Eat cold or reheat in toaster oven.

Farm Fresh Frittata

Make ahead of time and eat throughout the week! This was always a popular breakfast recipe in Christa’s cooking classes.

Makes 12 servings • Prep time: 30 minutes, plus soaking • Bake time: 35 to 45 minutes

1 cup quinoa, soaked in lemon water and drained (see below)

2 cups Healing Bone Broth (here) or regular unsweetened chicken broth or water

12 pasture-raised eggs

1 tablespoon sea salt

2 tablespoons coconut oil

1 red onion, diced

1 organic red bell pepper, diced

½ pound maitake mushrooms, chopped

3 cloves garlic, minced

1 bunch Swiss chard, stemmed, julienned (stack a few leaves, roll up, and thinly slice)

Leaves from 1 bunch fresh basil, chopped

¼ to ⅓ cup goat cheese, crumbled, to taste

Combine the quinoa and broth in a medium saucepan and bring to a boil over high heat. Reduce to a simmer, cover, and cook for 10 to 15 minutes, until you can fluff it with a fork. Set aside to cool.

Preheat the oven to 375°F. Grease a 9 x 13-inch baking dish with olive oil. In a large mixing bowl, whisk together the eggs and salt; set aside.

In a large skillet, heat the oil over medium-high heat. Add the onion, bell pepper, and mushrooms and sauté until the onions are translucent and the peppers are tender, about 4 to 5 minutes. Add the garlic and cook for 1 minute. Add the Swiss chard and basil and cook, tossing, until wilted. Allow to cool.

Add the quinoa and sautéed veggies to the eggs and mix. Pour into the prepared baking dish and top with the goat cheese. Cover with foil and bake for 30 minutes. Check the middle and if it is still liquid, raise the oven to 400°F, cover the frittata again, and bake 10 minutes more. Remove the foil and bake for 5 minutes, until the top is lightly browned and the frittata comes clean with a toothpick or knife through the center.

SOAKING QUINOA

To soak the quinoa, place in a bowl and add enough water to cover by 1 to 2 inches. Stir in the juice of ½ lemon and soak for 20 minutes. Drain and rinse.

Warming Coconut Quinoa Porridge

Change up your regular oatmeal and enjoy another gluten-free option that’s tasty, packed with nutrients, and easy to digest! To save time, make this in larger batches and keep the leftovers in the fridge to easily reheat during the week.

Makes 4 servings • Prep time: 5 minutes, plus soaking • Cook time: 10 minutes

1 cup quinoa (thoroughly rinsed and soaked in lemon water for 1 hour if you have time; see box here)

¼ cup filtered water (½ cup if you don’t soak the quinoa)

1 cup unsweetened organic coconut milk (from a 13-ounce can)

2 teaspoons coconut oil

1 teaspoon ground cinnamon

½ teaspoon ground or grated nutmeg

¼ teaspoon sea salt

Raw honey or blackstrap molasses, to taste

¼ cup walnuts or nuts and seeds of choice (optional)

Combine the quinoa, water, and coconut milk in a saucepan. Add the coconut oil, cinnamon, nutmeg, and salt and gently stir until blended. Bring to a boil, then quickly turn the heat down to a simmer. Cover and cook, stirring as needed, until the quinoa is tender, about 10 minutes. Stir frequently and watch it closely because milk tends to boil over faster and more easily than water.

Serve in bowls, drizzled with honey or molasses and topped with walnuts, if desired. Pour the coconut milk left in the can on top if desired. You can add 2 to 3 tablespoons of collagen or gelatin for a protein boost.

Homemade Waffles

Waffles don’t have to be considered a treat. They can be a weekly staple when made with healthy, fiber-full ingredients that balance blood sugar. These make great leftovers: Just double the batch and freeze leftover waffles, separated by parchment or waxed paper, in a freezer bag. They are easy to toast any morning you want a healthy, hearty breakfast.

Makes 6 to 8 waffles • Prep time: 10 minutes • Cook time: 2 to 3 minutes per waffle (on most waffle irons)

1½ cups coconut flour

½ cup gluten-free rolled oats

¼ cup almond flour

1½ tablespoons aluminum-free baking powder

1 tablespoon ground cinnamon

½ teaspoon sea salt

2 pasture-raised eggs, separated

1½ cups almond milk, raw milk, or coconut milk, at room temperature

½ cup coconut oil

1 tablespoon coconut sugar or raw honey

2 teaspoons vanilla extract

Coconut oil and almond butter, to taste

Sift together the coconut flour, oats, almond flour, baking powder, cinnamon, and salt into a large bowl. In a separate bowl or with a mixer, whisk the egg whites until they form firm peaks.

Whisk together the milk, coconut oil, and coconut sugar in a separate bowl. Stir in the vanilla and egg yolks and mix. Add the milk mixture to the dry ingredients and mix together. Fold in the egg whites. Do not mix completely—you want the egg whites to maintain fluffiness.

Using ½ cup at a time, pour the batter into a waffle iron and cook according to manufacturer’s directions. To serve, top with coconut oil and almond butter for added fat and protein.

Willow’s Super Electrolyte Chia Drink

Hydrate the right way with this all-in-one drink.

Makes 1 serving • Prep time: 5 minutes, plus standing

4 cups water

1 tablespoon chia seeds

1 scoop electrolyte powder (Ultima or Vitalyte)

⅛ to ¼ teaspoon sea salt

Splash of favorite unfiltered organic juice

Combine all the ingredients in a 32-ounce glass water bottle. Shake and let sit overnight; it’ll be ready to go in the morning to kick-start your day. Chia seeds expand up to nine times their size and release all their incredible nutrients. The longer they soak, the more you benefit. If you are short on time, allow to sit for 15 to 30 minutes and enjoy.

Pure Greens Stock

Always have your favorite juice on hand. Make this green stock to use throughout the week! One 1-cup glass of green juice (plus 2 to 3 ounces fruit juice) counts as one serving of leafy greens for the day! The earlier in the day you have your green drink, the better you will feel.

Makes 2 to 2½ cups, depending on the size of your blender • Prep time: 5 to 10 minutes

3 cups coarsely chopped curly kale, stemmed

3 cups coarsely chopped dinosaur (lacinato) kale

2 cups coarsely chopped collard greens

1 cup coarsely chopped romaine lettuce

1 handful fresh parsley

1 handful dandelion greens

Alkaline or filtered water

Fill your Vitamix or high-powered blender with the washed greens. Pack it tight, so use more or less depending on the size of your blender. Then fill the nooks and crannies with water up to 2 inches below the top. Blend until liquefied. If you have a smaller blender, blend in two or three batches.

Refrigerate the stock in a container with a tight-fitting lid for up to 1 week. (By not combining the greens with anything other than themselves, they will taste fresh for a longer period of time.)

Throughout the week, fill a glass half to three-quarters full with the greens stock and then top it off with your favorite fresh juice. Try adding a squeeze of lemon as well. Orange juice and grapefruit juice are easy to make ahead of time. If you are making orange or grapefruit juice, don’t just juice; when you peel the skin leave the majority of the white part on and blend. This part is loaded with powerful antioxidants called bioflavinoids.

Christa’s Bliss Juice

A green juice a day keeps the doctor away! This is a spin-off of Christa’s favorite juice at her local juice bar. It’s a go-to green drink for her for an afternoon energy lift. Hopefully it will be for you, too. The celery will give you the right amount and type of dietary sodium, the parsley will support the kidneys, calcium will come from kale, and the apple will support your digestive system.

Makes 2 servings • Prep time: 10 minutes

3 kale leaves

3 stalks celery with leaves

1 handful parsley

1 handful romaine lettuce

1 (1-inch) piece fresh ginger, peeled

1 green apple, cored and quartered (peel if using a blender)

1 cucumber, peeled if using a blender (optional)

Place ingredients in a Vitamix or blender and blend until smooth. If using a blender, you may need to add small amounts of water as you blend to help the process and for desired consistency.

Turmeric Ginger Lemonade

This is your anti-inflammatory trump card. Christa created this recipe after watching a documentary on the longevity of Okinawans, some of the longest living people in the world. They drink a turmeric tea, which they identify as a major contributing factor to their extremely low levels of cellular inflammation.

Makes 4 servings • Prep time: 15 minutes

4 cups water

1 teaspoon ground turmeric (or a 3-inch strip fresh turmeric root, peeled)

1 teaspoon ground ginger (or a 4-inch strip fresh ginger, peeled)

Raw honey or dark liquid stevia, to taste

Lemon slices, or the juice of 1 lemon, to taste

Bring the water to a boil in a small pot. Make sure that the water has come to a full boil. Add the turmeric and ginger, reduce the heat, and simmer for 8 to 10 minutes. This will extract the beneficial compounds. Strain the tea through a fine-mesh strainer or piece of cheesecloth to filter out the particles of turmeric and ginger. Add sweetener and lemon to taste. Pour into a glass jar or pitcher with a lid and store in the refrigerator.

Papaya Sunshine Smoothie

Papayas are a true pregnancy superfood. They contain the enzyme papain, necessary for digesting protein, which makes papaya a perfect fruit for a protein smoothie. And they’re packed with folate and vitamin C to power both you and baby.

Makes 1 serving • Prep time: 5 minutes

1 cup fresh or frozen papaya (if fresh, add ice)

1 cup unsweetened organic coconut milk

2 tablespoons hydrolyzed collagen (pasture-raised or protein powder of choice)

1 to 2 tablespoons hemp seeds

4 drops dark liquid stevia

Pinch of Himalayan pink salt

In a blender combine all the ingredients. Blend and enjoy!

Brown Rice Tortilla with Almond Butter

This is the perfect on-the-go breakfast or snack, especially if you are a traditional breakfast skipper. Make one or two to take on the road if you don’t have a lot of time.

Makes 1 serving • Prep time: 4 minutes

1 brown rice tortilla

2 tablespoons almond butter

Ground cinnamon, to taste

Sea salt, to taste

Lightly heat or warm the tortilla, then spread the almond butter on top. Sprinkle with cinnamon and sea salt.

Scrambled Eggs with Kale and Turkey Sausage

A grounding and savory way to start your day. Plus, the kale counts as one serving of leafy greens! Add nitrate-free turkey sausage or bacon on the side for extra protein.

Makes 1 serving • Prep time: 5 minutes • Cook time: 5 minutes

2 or 3 pasture-raised eggs, beaten

1 cup stemmed chopped kale

1 tablespoon grass-fed butter or coconut oil

Salsa, to taste

½ avocado, sliced

Mix the eggs with the kale. Heat a skillet over medium heat and coat with the butter. Add the egg mixture and cook, stirring, until scrambled and cooked through. Top with the salsa and avocado and serve.

Eggs with Apples and Almond Butter

This is surely going to be a new favorite for you and later for your kids. Willow makes this at least once a week for her two little ones. It’s a simple, protein-packed breakfast to feed your adrenal glands.

Makes 1 serving • Prep time: 5 minutes • Cook time: 10 minutes

¼ cup almond butter

1 organic green apple, cored and sliced into wedges

1 tablespoon ghee

2 or 3 pasture-raised eggs

Sea salt, to taste

Spread the almond butter on the apples (or serve separately and dip away!). Heat the ghee in a small skillet over medium heat. Cook the eggs in the ghee to your liking, scrambled or fried, etc. Top the eggs with sea salt and serve with the apple and almond butter.

Plant Protein Smoothie

Plant protein is not just for vegans. It’s alkaline-forming and packed with nutrition. This little number is our savory variety since we don’t like to combine fruit with starches like brown rice or pea protein. While avocado is a fruit, it contains fat; therefore, it doesn’t compete with other carbohydrates, making it an exception to the rule.

Makes 1 serving • Prep time: 5 minutes

1 cup almond milk, organic unsweetened coconut milk, or water

½ ripe avocado

1 to 2 scoops plant-based protein powder

2 tablespoons hemp seeds

1 large handful raw kale or spinach

Combine all the ingredients in a Vitamix or other high-powered blender. Blend and enjoy.

Gluten-Free Hot Cereal

When you just need a warm bowl of hot cereal, going gluten-free is always the better way to go. Adding a boost of collagen to your morning hot cereal will provide for a day filled with more energy. Add some honey and this is the perfect comfort breakfast for a dreary day!

Makes 1 serving • Prep time: 10 minutes • Cook time: 10 minutes

3 cups water (if you like, replace 1¼ cups of the water with unsweetened organic coconut milk)

1 cup Bob’s Red Mill Gluten-Free Mighty Tasty Hot Cereal

2 tablespoons Great Lakes gelatin or Bulletproof collagen

1 tablespoon coconut oil

Sea salt and raw honey, to taste

Bring the water to a boil in a medium saucepan. Add the cereal, reduce the heat, and simmer for 10 minutes, until the cereal is tender and all the liquid has been absorbed. Stir in the gelatin and coconut oil while the cereal is still hot. Season with sea salt and honey and serve.

SIDES

Salty Sweet Sesame Quinoa

Toasted sesame oil takes things from bland to rich and nutty flavored and adds Asian flare and depth to any dish.

Makes 5 to 6 servings • Prep time: 10 minutes • Cook time: 20 minutes

1½ cups quinoa soaked in kombu and lemon water and drained (see here)

3 cups Healing Bone Broth (here) or vegetable stock

¼ cup toasted sesame oil

¼ cup tamari

2 tablespoons raw honey

Kelp flakes or other sea veggie flakes, to taste

Sesame seeds, for garnish

Sunflower seeds or pumpkin seeds (optional)

Combine the quinoa and broth in a medium saucepan and bring to a boil. Cover, reduce the heat to a simmer, and cook for 20 to 25 minutes, until the liquid is absorbed and you can fluff the quinoa with a fork.

In a small bowl, combine the sesame oil, tamari, honey, and kelp flakes. Pour over the quinoa and gently stir to combine. Sprinkle with sesame seeds and other seeds, if desired.

Savory Cauliflower Rice

Cauliflower is a mitochondria-boosting, vitamin C–packed superfood that boosts the nutritional value of any dish. For our Paleo eaters, or those who prefer to go sans rice or potatoes, it makes a great replacement for both.

If you want to make additional plain rice for later in the week, use 4 cups rice, ½ cup yogurt, 8 cups water, 1 tablespoon butter, and ¼ teaspoon salt and add just half of the cooked rice to the cauliflower. Store the remaining rice in an airtight container in the fridge.

Makes 4 servings • Prep time: 10 minutes, plus 6 to 8 hours if soaking the rice • Cook time: 45 to 55 minutes

2 cups brown rice

¼ cup yogurt, lemon juice, or raw apple cider vinegar

4 cups water

1½ teaspoons grass-fed butter

⅛ teaspoon sea salt, plus more to taste

1 head cauliflower, cut into florets

¼ cup raw milk, almond milk, or unsweetened coconut milk

Freshly ground pepper, to taste

¼ cup finely chopped fresh parsley and/or cilantro

In a large saucepan, combine the rice and yogurt and add the water. Soak for 6 to 8 hours if you have the time.

Bring the rice mixture to a boil over high heat and remove any foam or scum with a spoon. Add the butter and salt and reduce the heat to low. Cover and simmer for 40 to 45 minutes, until the rice is tender.

After the rice has cooked 30 minutes (15 minutes before it’s done), steam the cauliflower in a steamer basket set in a pot with 1 inch of boiling water for 8 to 10 minutes, until extremely tender.

Transfer the cauliflower to a large bowl and use an immersion blender or potato masher to blend into a creamy, mashed potato–like consistency. Add the milk and salt and pepper to taste. Add the rice to the cauliflower mixture, top with parsley, and serve.

Roasted Veggies

Easy to make to support a healthy week, roasted veggies are good served as a hot side, or cold on top of a salad the next day. Always think about cooking once and eating multiple times.

Makes 6 to 8 servings • Prep time: 10 to 15 minutes • Roast time: 15 to 25 minutes

2 sweet potatoes, peeled and diced

1 small head broccoli, cut into florets

2 to 3 bell peppers (red, orange, or yellow), chopped

3 medium tomatoes, chopped, or 2 cups grape or cherry tomatoes

1 onion, chopped

¼ to ½ cup organic extra virgin olive oil

Sea salt, to taste

Preheat the oven to 375°F.

Combine all the vegetables in a large mixing bowl with a lid. Pour ¼ cup of the olive oil over the veggies and add 1 teaspoon salt, or to taste. Cover and shake until all the veggies have a nice coating of oil. Add more oil if needed to ensure everything is evenly coated. There should be enough oil to lightly pool at the bottom of the bowl.

Place the veggies in a roasting pan and roast for 15 to 25 minutes, tossing after 10 minutes for even cooking. Check periodically after 15 minutes and roast until the vegetables are lightly browned or the desired consistency is reached.

Cilantro Rice and Beans

The rice and bean combo will provide you with great fiber and amino acids to keep you full and thinking clearly for longer. Cilantro is our favorite herb to cleanse metals from the body in a safe, gentle way. Cumin is a spice highly supportive of the pancreas as it helps you secrete your own pancreatic enzymes to support the digestive process. We love spreading the food-as-medicine message!

Makes 4 servings • Prep time: 15 minutes, plus soaking the beans • Cook time: 15 minutes (4 hours if cooking beans from scratch)

2 cups dried adzuki or pinto beans, soaked and rinsed (see below), or 2 (16-ounce) cans beans, rinsed and drained

1 teaspoon ground cumin

¼ cup organic extra virgin olive oil

1 cup fresh cilantro leaves

3 tablespoons lime juice

1 clove garlic, peeled

Pinch sea salt

Pinch cayenne

4 cups cooked brown rice

If using dried beans, put in a large pot and add filtered water to cover by 2 inches. Bring to a boil and skim off any scum or foam. Reduce the heat to low, add the cumin, and simmer for 2 hours, until the beans are tender. If you prefer your beans cooked more, continue to simmer for up to 4 hours. Serve with a slotted spoon.

If using canned beans, drain, rinse, add 1 to 2 tablespoons water, and put in the saucepan. Add cumin and warm over medium-low heat.

In a Vitamix or other high-powered blender, combine the olive oil, cilantro, lime juice, garlic, salt, cayenne, and 2 tablespoons water. Blend until liquefied. Pour over the hot rice and serve alongside the beans.

SOAKING BEANS

Beans contain phytic acid and other enzyme inhibitors that will sit in your gut and cause gas, heartburn, reflux, and possibly more. The soaking process removes these nutrient inhibitors and gas releasers.

To soak beans, place 2 cups dried beans in a pot that has a lid. Add filtered water to cover and stir in 2 tablespoons of raw apple cider vinegar or lemon juice. Cover and let sit at room temperature for at least 12 hours or up to 24 hours. Drain and rinse thoroughly before cooking. If you don’t want to make your own beans, Eden Foods does great organic canned beans that they soak before cooking. As an added bonus, they cook them with sea vegetables, too, for more trace minerals.

Crispy Baked Sweet Potato Wedges

These easily satisfy your cravings for French fries. One of nature’s healthiest foods, sweet potatoes are loaded with B vitamins, especially vitamin B6, which will help you sleep and lower a chemical in the body called homocysteine, protecting your heart. They make great leftovers, so double the batch if you want to have more the next day.

Makes 4 servings • Prep time: 5 minutes • Bake time: 20 minutes

2 sweet potatoes, peeled and cut into wedges

2 to 3 tablespoons melted coconut oil, or enough to coat the sweet potatoes

½ teaspoon sea salt

Preheat the oven to 400°F.

Place the sweet potatoes on a baking sheet and drizzle with the coconut oil. Rub with your fingers to coat the potatoes evenly (or toss in a large bowl for less mess). Sprinkle with the sea salt and bake for 15 to 20 minutes, until slightly crispy.

Creamed Spinach and Rice

This combination goes so nicely together and spinach is such a great way to get two key pregnancy nutrients: iron and folate. As a variation, use quinoa instead of rice, especially if you already have some cooked. If you need rice for later in the week, double the amounts of rice and broth.

Makes 4 to 6 servings • Prep time: 5 minutes, plus cooking the rice • Cook time: 25 minutes

1 cup brown rice

2 cups Healing Bone Broth (here)

2 cups water

2 (10-ounce) bags baby spinach

1 tablespoon grass-fed butter or duck fat

1 tablespoon gluten-free flour

2 cloves garlic, crushed

½ cup raw milk or unsweetened organic coconut milk

½ cup grated Romano cheese

Sea salt and freshly ground pepper, to taste

Add the rice to a medium saucepan with the broth and bring to a boil over high heat. Reduce the heat, cover, and simmer for 40 to 50 minutes, or until the rice is tender and the broth has been absorbed.

Bring the 2 cups water to a boil in a large pot. Add the spinach and stir to evenly cook and wilt the spinach, 1 to 2 minutes. Drain and press out excess water. Finely chop and set aside.

Using the same large pot, melt the butter over medium heat. Add the flour and whisk for 1 to 2 minutes, until it becomes thick and paste-like. Add the crushed garlic and sauté for 1 minute. Slowly pour in the milk, ¼ cup at a time, whisking well with each addition. Continue to whisk until the sauce begins to thicken to a creamy consistency. Add the cheese and whisk until the cheese is completely melted. Remove from the heat, stir in the spinach and rice, and season with salt and pepper to taste.

Roasted Potatoes and Asparagus

Asparagus is another superfood. It has powerful antioxidants that remain active long after it’s picked, along with high amounts of a fiber called inulin, which acts as a prebiotic, or food for your good gut bacteria, contributing to long-term digestive wellness. Let food be your medicine!

Makes 4 servings • Prep time: 15 minutes • Cook time: 15 minutes

1 cup Healing Bone Broth (here) or chicken stock

½ cup cultured organic sour cream

¼ cup organic extra virgin olive oil

¼ cup finely chopped fresh parsley (or other fresh herb like rosemary), plus more for topping

¼ teaspoon sea salt, or to taste

¼ teaspoon freshly ground pepper, or to taste

4 large russet or Yukon gold potatoes, cut into thin round slices (about ⅛-to ¼-inch thick)

1 pound asparagus, trimmed and cut into 2-inch pieces

Preheat the oven to 375°F.

In a large bowl, whisk together the broth, sour cream, olive oil, parsley, and salt and pepper. Add the potatoes and asparagus and toss to coat.

Transfer to a 9 x 13-inch baking dish and sprinkle with additional parsley. Bake for 30 minutes, turning every 10 to 15 minutes, until the asparagus and potatoes are tender and lightly browned.

Sautéed Greens with Pine Nuts

This recipe will change the way you view all of these greens—from bitter to delicious. The pine nuts add a rich nutty flavor, but also help you stay satiated longer as they contain a nutrient called pinolenic acid that balances blood sugar.

Makes 6 servings • Prep time: 10 minutes • Cook time: 10 minutes

¼ cup pine nuts

1 tablespoon avocado or coconut oil

½ bunch mustard greens, coarsely chopped

½ bunch kale, stemmed and coarsely chopped

½ bunch dandelion greens, coarsely chopped

½ cup raisins

½ teaspoon sea salt

Preheat the oven to 325°F. Spread the pine nuts on a small baking sheet and toast in the oven for 5 minutes, until lightly browned. Set aside.

Heat the oil in a large skillet over medium-high heat. Add all the greens, the raisins, and the salt. Cook, stirring, for 5 minutes, until the greens are wilted. Remove from the heat, stir in the pine nuts, and serve.

Fresh Arugula Quinoa

Arugula is a bitter green packed with antioxidants, vitamin K, iron, and folate; it’s a great way to simply spice up your quinoa.

Makes 4 servings • Prep time: 5 minutes • Cook time: 5 minutes

1½ cups quinoa soaked in kombu and lemon water and drained (or already cooked quinoa from a larger batch made previously)

3 cups Healing Bone Broth (here) or vegetable stock

1 to 2 tablespoons organic extra virgin olive oil

2 large handfuls raw arugula, chopped

Sea salt, to taste

Combine the quinoa and broth in a medium saucepan and bring to a boil. Cover, reduce the heat to a simmer, and cook for 20 to 25 minutes, until the liquid is absorbed and you can fluff the quinoa with a fork.

Heat the olive oil in a saucepan over medium-high heat. Add the arugula and salt and toss for a couple of minutes, until slightly wilted and bright green. Add the cooked quinoa and heat until warm.

Sautéed Greens with Garlic and Parsley

Exceptional for the heart and immune system, parsley is so much more than a decoration on your plate. It should be considered a nutritional star of any dish. Add garlic to fight off bad bacteria and viruses, and this dish is heavily armed with immune-boosting powers of nature.

Makes 4 servings • Prep time: 10 minutes • Cook time: 10 minutes

2 tablespoons avocado oil

6 cloves garlic, minced

Grated zest of 2 lemons

2 bunches dark leafy greens

1 cup Healing Bone Broth (here) or chicken stock

Sea salt and freshly ground pepper, to taste

Squeeze of lemon juice

2 handfuls fresh parsley, chopped

Heat the oil, garlic, and lemon zest in a skillet over medium heat for about 2 minutes, until fragrant. Add the greens and sizzle for about 2 more minutes, until bright green. Add the broth, cover, and steam for 3 to 5 minutes, until tender. Season with salt, pepper, and a squeeze of lemon juice. Toss in the parsley just before serving.

Sweet and Savory Butternut Squash Soup

This soup will warm the belly, and its ginger will help with your digestion. The turmeric and coconut oil will support your liver and the squash can supply a big dose of skin support thanks to the antioxidant beta-carotene.

Makes 4 servings • Prep time: 10 minutes • Bake time: 40 minutes

1 tablespoon coconut oil

1 butternut squash

3 cups unsweetened organic coconut milk or 1 (32-ounce) container vegetable broth

1 to 2 cups pure water

2 cloves garlic, minced

1 teaspoon ground ginger

1 teaspoon ground cinnamon

½ teaspoon ground turmeric, or ¼-inch fresh turmeric root, peeled

½ teaspoon sea salt

2 to 6 tablespoons Great Lakes gelatin or Bulletproof collagen (optional, to make it a complete meal)

Toasted pine nuts (optional)

Preheat the oven to 375°F. Grease a baking sheet with some of the coconut oil.

Cut the squash in half and remove the seeds. Rub the remaining coconut oil on the cut sides of the squash and place on the baking sheet cut side down. Bake for 40 minutes, until you can easily put a fork through the squash. Allow the squash to cool, then scoop out the flesh from the skin.

Combine the squash flesh with the coconut milk, water, garlic, ginger, cinnamon, turmeric, and salt in a blender. Blend until creamy and mixed. Store any leftovers in an airtight container in the refrigerator for up to 4 days. When ready to eat, heat up the soup, add the Great Lakes gelatin or Bulletproof collagen, stir, top with pine nuts (if using), and enjoy.

SALADS

Warm Quinoa and Spinach Salad

Having something cooked with something raw is wonderful for digestion. This simple salad is balanced, light, and refreshing.

Makes 4 servings • Prep time: 10 to 15 minutes • Cook time: 35 minutes

1½ cups quinoa soaked in kombu and lemon water and drained (or use already cooked quinoa from a larger batch made previously)

3 cups Healing Bone Broth (here) or vegetable stock

1 tablespoon avocado oil, or more to taste

1 clove garlic, minced

10 ounces baby spinach (about 4 generous cups)

1 handful grape tomatoes, halved

4 scallions, sliced

Sea salt and freshly ground pepper, to taste

Sprinkle of ground nutmeg

Sprinkle of fresh or dried parsley, thyme, basil, or mint

Squeeze of fresh lemon juice

Combine the quinoa and broth in a medium saucepan and bring to a boil. Cover, reduce the heat to a simmer, and cook for 20 to 25 minutes, until the liquid is absorbed and you can fluff the quinoa with a fork.

Heat a large pan over medium-high heat and add the oil. Add the garlic; stir and warm for 1 minute. Add the quinoa, stir, and heat through. Add the spinach, tomatoes, and scallions and stir. Season with salt and pepper and sprinkle with the nutmeg and herbs. Stir to mix. When the spinach begins to wilt, remove from heat. Sprinkle with lemon juice, stir, and serve.

Sweet and Tangy Raw Kale Salad

The combination of flavors in this salad is sure to delight your taste buds as much as the kale boosts your energy and brain power. Scallions are a wonderful fat emulsifier, which helps with lowering bad cholesterol; pumpkin seeds and raw apple cider vinegar alkalize the body to cut down on inflammation; and the rest of the nutrients combine to act like nature’s multivitamin! Healthy food is anything but boring.

Makes 4 servings • Prep time: 10 minutes, plus optional marinating • Cook time: 10 minutes

3 cups chopped kale, blend of curly and flat

2 medium to large carrots, shredded

1 cup shredded red cabbage

1 bunch scallions, diced

½ cup raisins

2 tablespoons coconut sugar

¼ cup raw pumpkin seeds

¼ cup organic extra virgin olive oil

⅓ cup raw apple cider vinegar

2 tablespoons raw honey

2 tablespoons Dijon mustard

Sea salt and freshly ground pepper, to taste

In a large salad bowl, combine the kale, carrots, cabbage, scallions, and raisins and set aside.

In a medium skillet over low to medium heat, cook the coconut sugar until it begins to melt, about 2 minutes; be sure not to burn the sugar. Once it begins to melt/dissolve, add the pumpkin seeds and stir until they are coated. Scrape the seeds onto parchment paper or a silicone baking sheet, spread out, and allow to cool.

In a separate bowl (or lidded jar), combine the olive oil, vinegar, honey, and mustard. Whisk (or cover the jar and shake) until thoroughly combined. Add salt and pepper to taste.

Pour the dressing over the salad in the bowl and toss until all the kale is coated. If you have the time, let the salad marinate for 30 minutes to 2 hours; it will become more flavorful. To serve, divide the salad among 4 plates. Break up the cooled pumpkin seeds and sprinkle onto each serving.

Sunday Salad Prep 1

You know the saying, failing to plan is planning to fail. We all have to do something with our produce when we get home from the grocery store. Otherwise, we watch it go bad and then just buy some more the following week. Instead, carve out a few minutes to prep a load of salad ingredients, then use half for that night’s dinner and pack away the rest for later in the week, ensuring that you actually eat them.

Makes 6 to 8 servings • Prep time: 15 minutes

1 to 2 heads lettuce (any kind except iceberg), washed and chopped

1 cup broccoli florets

2 Persian cucumbers, sliced into ¼-inch-thick slices

4 to 6 large carrots, cut into ¼-inch-thick slices

3 medium tomatoes, chopped, or 2 cups grape or cherry tomatoes

½ cup raw sesame seeds

½ cup raw pumpkin seeds

Additional raw nuts, such as almonds, walnuts, or pecans (optional)

Dressing of choice (see here for our favorites)

Toss the ingredients for tonight’s salad with your dressing of choice.

To store the rest, place the lettuce in a bag or bowl with a damp paper towel and seal or cover with a lid. Store in the fridge for up to 5 days. Place the veggies in individual containers or in one large container and refrigerate to pull from throughout the week. Nuts/seeds stored in the fridge will reduce the chance of mold.

Sunday Salad Prep 2

Eating a rainbow of brightly colored vegetables in your salad weekly is pretty good insurance for keeping up your nutrition for yourself and your baby. Prepping a simple salad weekly will set you up for success to eat more veggies throughout the week. Then you can grab and go, using it as a side or topping with protein and root veggies or with quinoa for a complete meal.

Makes 6 to 8 servings • Prep time: 15 minutes

2 heads lettuce (any kind except iceberg), washed and chopped

2 to 4 carrots, sliced or shredded

2 or 3 raw beets, sliced or shredded

1 bunch scallions, diced

3 stalks celery, sliced

2 cups grape or cherry tomatoes

1 cup raw walnuts

Dressing of choice (see here for our favorites)

Toss the ingredients you want for tonight’s salad with your dressing of choice.

To store the rest, place the lettuce in a bag or bowl with a damp paper towel and seal or cover with a lid. Store in the fridge for up to 5 days. Place the veggies in individual containers or in one large container to pull from throughout the week.

Simple Asian Cucumber Salad

Cucumbers are 95 percent water, making them your go-to hydration vegetable. Plus, they are cooling to the body, which is helpful when your internal thermostat is on high! This simple and refreshing salad is a great side to any dish, anytime.

Makes 4 servings • Prep time: 5 minutes, plus 1 hour chilling

6 small Persian cucumbers, sliced

¼ cup raw apple cider vinegar, or to taste

1 tablespoon toasted sesame oil, or to taste

Sea salt and freshly ground pepper, to taste

Place the cucumbers in a shallow bowl or dish. In a small bowl (or lidded jar), combine the vinegar, sesame oil, and salt and pepper and whisk (or cover the jar and shake) until combined. Adjust the seasoning to taste and pour over the cucumbers. Refrigerate for 1 hour before serving.

Simple Napa Cabbage Slaw

Napa cabbage—sometimes called Chinese cabbage—is milder and more tender than some of its cabbage counterparts. We include it here because of its stellar nutrition profile, including vitamin K for strong bones, plus vitamin C, folate, and fiber.

Makes 4 to 6 servings • Prep time: 10 minutes, plus 30 minutes chilling

5 tablespoons raw apple cider vinegar

3 tablespoons toasted sesame oil

3 tablespoons goat yogurt

Tamari, to taste

1 medium head napa cabbage, shredded (3 to 4 cups)

3 scallions, thinly sliced

Sea salt and freshly ground pepper, to taste

Few drops of an organic chili paste

Whisk together the vinegar, sesame oil, yogurt, and tamari in a large bowl. Add the cabbage and scallions, season with salt, pepper, and chili paste and toss. Refrigerate for at least 30 minutes to allow the flavors to blend before serving.

Beet and Endive Salad with Goat Cheese

This salad gives a lot of love to your kidneys, liver, and gallbladder. Endive is a diuretic that gently supports healthy cleansing, while beets are one of the best foods to keep the liver and gallbladder running optimally. The goat cheese adds richness and depth and tastes amazing when combined with the sweetness of the beets. The sweet and tangy combination makes this one of Christa’s and Willow’s favorite go-to salads.

Makes 4 servings • Prep time: 15 minutes • Cook time: 30 to 40 minutes

1 pound beets (about 3 large beets), steamed or roasted (see box below)

6 heads California endive, sliced or chopped

¼ cup diced scallions

¾ cup organic extra virgin olive oil

3 tablespoons raw apple cider vinegar

Sea salt and freshly ground pepper, to taste

Goat cheese, as desired

Cut the cooked beets into ¼-inch pieces or half-moons and place in a mixing bowl. Add the endive and scallions and stir to mix. In a small bowl (or lidded jar), combine the olive oil, vinegar, and salt and pepper. Whisk (or cover the jar and shake) until combined. Pour the dressing over the beets and toss until evenly coated. Top with goat cheese and serve.

HOW TO COOK BEETS

To steam beets, wash them but leave the peels on. Bring about 1 inch of water to a boil in a saucepan. Place the beets in a steamer basket, place in the pot, and cover. Steam for about 15 minutes, until the beets are easily pierced with a knife or fork. Let them cool to room temperature. The peels should easily come off by rubbing them with your fingers.

To roast beets, preheat the oven to 375°F. Peel beets and cut as directed in the recipe or as desired. Toss with 1 to 2 tablespoons organic extra virgin olive oil or coconut oil until lightly coated. Transfer to a roasting pan and roast for 30–40 minutes, until the beets are easily pierced with a knife or fork.

Hearty Crunchy Salad with Lemon Avocado Dressing

Fennel is the adventuresome ingredient in this popular salad. It was a staple in Christa’s Italian family growing up, used as a palate cleanser in between courses. Fennel tastes a little like black licorice and is calming and soothing to the digestive system. The Lemon Avocado Dressing raises the refreshing factor of this salad up a notch!

This recipe will give you extra salad to use during the week. If you want enough for just one night’s dinner, just cut the amounts in half.

Makes 6 to 8 servings • Prep time: 15 minutes

2 to 3 bunches hearty lettuce such as romaine or kale, chopped

½ medium red cabbage, shredded

2 bulbs fennel, sliced

2 carrots, chopped

2 stalks celery, chopped

½ cup Lemon Avocado Dressing (here)

Combine the lettuce, cabbage, fennel, carrots, and celery in a salad bowl. Add the dressing, toss to coat well, and serve.

If you’d like to serve some of the salad later, before dressing, split the greens and veggies in half and store one portion in the refrigerator to enjoy later in the week. Then toss tonight’s portion with ¼ cup dressing.

Carrot and Cabbage Salad

Spice up Taco Tuesday with a fancier, healthier cabbage salad that’s tangy, delicious, and highly alkaline-forming! This salad pairs perfectly with the Fiesta Blue Corn Tacos (here). You will likely have leftovers for the week, so use the “prep once, eat many times” idea and store some for lunch or dinner the next day. Or you can heat it up and add protein for a fast and tangy stir-fry.

Makes 6 to 8 servings • Prep time: 20 minutes

1 head red or green cabbage, thinly sliced

1 bunch cilantro, chopped

2 to 3 carrots, shredded

1 bunch scallions, diced

1 teaspoon ground ginger

½ cup raw apple cider vinegar

¼ cup organic extra virgin olive oil

Juice of 1 orange, lime, or lemon

2 tablespoons tamari

Combine the cabbage, cilantro, carrots, scallions, and ginger in a bowl and toss together. In another bowl, whisk together the vinegar, olive oil, juice, and tamari. Pour the dressing over the salad and toss. Set aside and let marinate for 15 minutes before serving. Store leftovers in a glass container and refrigerate.

DRESSINGS, DIPS, SPICE MIXTURES, BROTHS, AND SAUCES

Christa’s Italian Dressing

Christa’s Italian heritage comes through in this dressing, which should be a staple to have on hand at all times. Making your own saves a lot of money on store-bought dressings and it tastes better!

Makes 2½ cups • Prep time: 5 minutes

¾ cup flaxseed oil

½ cup organic extra virgin olive oil

1 cup raw apple cider vinegar

1 clove garlic, crushed

4 drops dark liquid stevia

1 pinch sea salt

½ teaspoon sea veggie flakes (dulse, kelp, or nori)

1 pinch dried basil

1 pinch dried oregano

Juice of ½ small lemon

Combine all the ingredients in a small bowl (or lidded jar) and whisk (or cover the jar and shake) to combine. Keep refrigerated due to the flaxseed oil; it will keep for 1 week.

Immunity Spice Mix

These seven everyday spices that you likely already have in your pantry are the simplest, least expensive home remedy to keep you healthy. They can be your secret weapon and first defense when anyone around you gets sick, or at the first sign of feeling under the weather yourself. Different spices have different immune-boosting properties and they actually work better when combined. And heating them up releases their nutritive properties for greater potency.

Christa usually uses 1 teaspoon per part and makes a jar of Immunity Spice mixture to keep in the cupboard, using one tablespoon for meals. It’s a great addition to add depth, flavor, and nourishment to any basic meal.

Prep time: 5 minutes

6 parts ground turmeric

3 parts ground cumin

3 parts ground coriander

6 parts ground fennel

1 part powdered, dried ginger

1 part ground black pepper

¼ part ground cinnamon

1 tablespoon ghee or grass-fed butter

Heat 1 teaspoon spice mixture with 1 tablespoon ghee or grass-fed butter in a small pan over medium-high heat, until the mixture releases an aroma. Remove from the heat immediately. Add to cooked brown rice, soups, fish, chicken, salads, vegetables, or any other savory food.

Dill Dressing

Dill has long been revered as a healing herb to naturally combat pathogenic bacteria in the body. Its distinct fresh flavor adds lightness and a pop to any dish.

Makes 1 cup • Prep time: 5 minutes

½ cup Christa’s Italian Dressing (here)

¼ cup soy-free vegan mayonnaise (or Primal Kitchen Mayo)

3 tablespoons finely diced fresh dill, or 1 tablespoon dried dill

Sea salt and freshly ground pepper, to taste

In a large mason jar or bowl, combine the dressing, mayonnaise, dill, and salt and pepper. Whisk together.

Lemon Avocado Dressing

There is a nutritional theory, called the Doctrine of Signatures, developed by a sixteenth-century botanist and physician that states: “The way something looks is how it affects the body.” The avocado resembles the female cervix and its nutrient profile is important to cervical health, making it a true fertility food!

Makes 3 cups • Prep time: 5 minutes

4 avocados, peeled and pitted

½ cup lemon juice

6 scallions, roughly chopped

¼ teaspoon sea salt

¼ teaspoon freshly ground pepper

Combine all the ingredients in a blender and blend until creamy. Store in a sealed container for up to 2 days. A secret tip is to include the avocado pit in the dressing container (but don’t eat it) because it will slow the oxidation process, and likely give you one more day to consume the dressing.

Cleansing Cilantro and Oregano Pesto

Oregano might possibly be nature’s most powerful herb to combat pathogenic activity in the body and to support the immune system. This recipe is a daily staple in Christa’s Candida Cleanse and Full Digestive Overhaul program for these reasons. It’s perfect with our Italian Grilled Shrimp Skewers (here). If you think you will use the entire cup with the shrimp, double the recipe and set half aside for another night’s meal because the leftovers can be used as a sandwich spread, salad dressing, or vegetable dip. Store in a sealed container in the fridge.

Makes about 1 cup • Prep time: 10 minutes

1 bunch fresh cilantro, ends clipped

2 tablespoons fresh oregano

Juice of 1 lime

¾ cup organic extra virgin olive oil

⅓ cup pine nuts (optional)

2 cloves garlic, minced

Sea salt and freshly ground pepper, to taste

In a blender, combine the cilantro, oregano, lime juice, olive oil, pine nuts (if using), and garlic. Blend until mixed and add salt and pepper to taste.

Yogurt Cream

Willow stopped buying sour cream because she was constantly using goat yogurt instead. While her family wasn’t as pleased with the trade, she decided to spice up the yogurt and it now is considered an upgrade, not a downgrade.

Makes 1 cup • Prep time: 5 minutes

1 cup goat yogurt or full-fat Greek yogurt

1 tablespoon ground cumin

Pinch cayenne

Sea salt, to taste

In a bowl, mix together the yogurt, cumin, cayenne, and salt.

Sprouted Hummus

If, like Willow, you don’t fare well in the area of digestion when enjoying regular hummus, then sprouting the garbanzo beans could be your answer. It enhances nutrients and aids in digestion by removing unfriendly enzyme inhibitors.

Makes 2½ cups • Prep time: 15 minutes, plus 3 days to sprout the beans

1 cup fresh garbanzo beans (aka chickpeas)

Water

½ cup organic extra virgin olive oil

2 cloves garlic, minced (or ¼ cup Majestic garlic spread)

1 tablespoon ground cumin

1 tablespoon lemon juice

Sea salt, to taste

To sprout the garbanzo beans, pour into a sprouting container or large mason jar and add water to cover by 2 inches. Let soak for 8 to 24 hours. Drain the water, rinse the beans, and cover with a lid that allows good air flow. Rinse the beans 2 to 3 times per day until they start to sprout, about 3 days. We usually let them sprout ¼ inch before using them.

To make the hummus, blend the sprouted beans and olive oil in a blender until creamy. Add the garlic, cumin, and lemon juice and blend to combine. Add sea salt to taste. Enjoy. Store in an airtight glass or BPA-free (bisphenol-A, or BPA, is a pro-estrogenic chemical you’ll want to avoid) container in the refrigerator.

Healing Bone Broth

This is not the watery stuff you find on grocery store shelves. This is medicinal bone broth like our grandmothers and great-grandmothers used to make. It comes from raw, not cooked, bones. It’s slow cooked with apple cider vinegar to draw the minerals out of the bones. This is a true prenatal elixir meant to strengthen your gut, your hormones, and your baby!

Makes 6 to 8 cups • Prep time: 5 minutes (cook time 12 to 24 hours)

5 pounds organic raw chicken bones,^* rinsed and cleaned

2 tablespoons raw apple cider vinegar

¼ teaspoon Celtic or Himalayan pink salt

Herbs and spices to taste, such as basil, oregano, or cayenne

Add all ingredients to a standard 6-quart slow cooker, mix, and fill to top with water. Turn on low and cook for 12 to 24 hours. (This slow process draws the minerals out of the bones, making it pure medicine for immunity and gastrointestinal strengthening.) After cooking, strain the fat and solids and save the broth. Use the broth for cooking grains, beans, and soups, or just drink from a mug.

Homemade Marinara Sauce

Willow couldn’t believe there could be a marinara sauce with just a few ingredients that tasted amazing—until her coworker gave her the recipe from Nicholas Sparks’s novel True Believer. Adapted to accommodate her love of garlic and basil, this five-ingredient marinara is a delicious no-brainer. What more could a mom of two ask for?

Makes 6 to 7 cups • Prep time: 10 minutes • Cook time: 50 minutes

½ cup (1 stick) grass-fed butter

2 scallions, minced

3 cloves garlic, minced

2 (28-ounce) cans organic or San Marzano diced tomatoes

1 cup fresh basil leaves, chopped

Melt the butter in a saucepan over medium heat. Add the scallions and garlic and sauté for 1 to 3 minutes. Add the tomatoes and bring to a boil. Reduce the heat to a simmer, cover, and cook for up to 45 minutes. Remove from the heat. Use an immersion blender to blend the sauce to your desired consistency, stir, sprinkle with basil, and serve. Store in an airtight glass container for up to 5 days.

DINNER

Simple Roasted Chicken

Nothing says family better than the aroma of a chicken roasting in the oven. Roasting a free-range chicken weekly provides a protein staple for many different types of meals throughout the week. Remember to save your bones for broth! Even if they are not raw, you can still make a healthful broth with roasted bones to use throughout the week.

Makes 4 to 6 servings • Prep time: 15 minutes • Cook time: 1½ hours

1 whole organic free-range chicken (4 to 5 pounds)

1 to 2 teaspoons sea salt

5 cloves garlic, minced

2 to 3 sprigs fresh rosemary

1 yellow onion, sliced

½ cup Healing Bone Broth (here) or chicken stock

Preheat the oven to 350°F.

Remove the giblets from the cavity of the chicken and discard or reserve for another use. Combine the salt and garlic. Gently separate the chicken skin from the flesh and push the garlic mixture and the rosemary sprigs between the skin and the flesh. Sprinkle salt into the chicken cavity as well. Place the chicken in a glass baking dish or Dutch oven. Place the onion slices around the bottom of the pan and pour in the broth.

Cover the baking dish with foil or the Dutch oven with its lid. Roast for 1 hour. Uncover and roast until the internal temperature reaches 165°F, or until golden and the legs are pulling away from the chicken, an additional 15 to 30 minutes. (Total roasting time is 1¼ to 1½ hours.)

Willow’s Slow Cooker Lemon Chicken

With little time on her hands, Willow loves her slow cooker. It’s a lifesaver to feed the family a hot meal without having to labor in the kitchen. The best of both worlds!

Makes 4 to 6 servings • Prep time: 15 minutes • Slow cooker time: 8 hours

2 whole organic free-range chickens (4 to 5 pounds each)

4 lemons

2 large carrots, coarsely chopped, or other chopped veggie of choice (like celery)

1 onion, coarsely chopped

Organic extra virgin olive oil

¼ teaspoon sea salt

¼ teaspoon freshly ground pepper

Remove the giblets from the cavities of the chickens and discard or reserve for another use. Puncture each lemon with a fork 2 to 3 times. Place the lemons inside the chicken cavities. Place the carrots and onion in the bottom of a slow cooker. Place the chickens on top, drizzle with olive oil, and sprinkle with salt and pepper. Cook on low for 8 hours, until a leg feels loose enough to pull free.

Chicken and Black Bean Tostadas with Coleslaw

Here’s another popular recipe from Christa’s cooking classes. Created by her former chef, who had a penchant for Mexican food, these tostados satisfy a craving for spice, crunch, and flare without compromising health at all. Use leftovers for lunch later in the week, like a taco salad: Combine the filling, slaw, avocado, and cheese on a plate like a salad and top with an extra tortilla that you’ve heated and crisped in the oven.

Makes 4 to 6 servings • Prep time: 25 minutes • Cook time: 10 minutes

Chicken Filling

2 (15-ounce) cans black beans, rinsed and drained

1 cup shredded chicken (such as from leftover roasted chicken or slow cooker chicken, here)

2 teaspoons ground cumin

2 to 3 cloves garlic, chopped

Slaw

¼ cup organic extra virgin olive oil

2 tablespoons fresh lime juice

4 cups coleslaw mix (1 cup shredded red cabbage, 1 cup shredded napa cabbage, and 2 cups shredded carrots)

1 cup chopped fresh cilantro

4 scallions, thinly sliced

Sea salt and freshly ground pepper, to taste

Tostados

4 to 6 sprouted corn tortillas

1 cup shredded raw Cheddar cheese (or organic Cheddar cheese)

2 avocados, chunked

Preheat the oven to 375°F.

To make the filling, mash the beans with a fork in a large bowl. Add the chicken, cumin, and garlic and mix; set aside.

To make the slaw, in a medium bowl, combine the olive oil and lime juice. Add the slaw mix, cilantro, and scallions and toss until coated. Season to taste with salt and pepper.

To make the tostados, place the tortillas on baking sheets and spoon filling onto each. Sprinkle with the cheese and bake for 5 to 8 minutes, until the cheese is melted. Top the tostadas with slaw and avocado and serve.

Asian Fish Stir-Fry

An improv dinner created years ago during one of Christa’s private cooking classes, this stir-fry has become a crowd favorite. Instead of fish, you could use grass-feed beef strips or chicken cutlets. It makes great leftovers, so make double the recipe if you want to enjoy it again later in the week.

Makes 4 servings • Prep time: 20 minutes • Cook time: 15 minutes

3 tablespoons coconut oil

1 pound skin-on white fish or wild salmon fillets

Sea salt, to taste

3 tablespoons tamari

2 tablespoons toasted sesame oil

2 tablespoons raw honey

1 onion, chopped

1 red bell pepper, sliced

3 carrots, julienned

2 cloves garlic, minced

1 bunch kale, stemmed and chopped

½ head purple or napa cabbage, shredded

Heat 1½ tablespoons of the coconut oil in a wok or large skillet. Season the flesh side of the fish fillets with salt and gently place in the pan, skin side up. When golden and not sticking to pan, about 4 minutes, flip and cook on the skin side for another 4 minutes, until the fish flakes apart with a fork. Set aside.

In a small bowl, whisk together the tamari, sesame oil, and honey and set aside.

In a skillet, heat the remaining 1½ tablespoons coconut oil. Add the onion, bell pepper, and carrots and cook, stirring, until lightly golden. Add the garlic and stir-fry for about 30 seconds. Add the kale and cabbage and stir.

Pour the whisked tamari mixture over the vegetables and continue to stir-fry for 2 to 4 minutes, until the kale and cabbage are lightly cooked and the color is bright. Top with salmon to serve.

Italian Grilled Shrimp Skewers with Cilantro and Oregano Pesto

Raw apple cider vinegar makes these shrimp skewers stand out from the rest. Shrimp are high in zinc to protect your immune system and keep your energy high.

Makes 4 servings • Prep time: 20 minutes, plus 3 hours marinating • Grill time: 10 minutes

16 medium or large shrimp, peeled and deveined, tails on

½ cup raw apple cider vinegar

2 tablespoons organic extra virgin olive oil, plus more for the grill

2 tablespoons lemon juice

3 shallots, chopped; or 3 scallions (white parts only), finely chopped

2 large cloves garlic, minced

1½ tablespoons oregano flakes

10 black peppercorns, crushed

Bamboo skewers and wood chips (optional)

1 cup Cleansing Cilantro and Oregano Pesto (here)

Place the shrimp in a nonmetal bowl. In another bowl, combine the vinegar, olive oil, lemon juice, shallots, garlic, oregano, and peppercorns and whisk until blended. Pour over the shrimp and toss gently. Cover and refrigerate for 3 hours. While the shrimp are marinating, soak the bamboo skewers and wood chips (if using) in water.

Remove the shrimp from the fridge and let sit in their marinade until room temperature, about 15 minutes.

Prepare a charcoal or gas grill for high heat. Drain the marinade from the shrimp into a saucepan. Bring to a boil and simmer until reduced to about ⅓ cup, about 10 minutes. Thread the shrimp onto the soaked bamboo skewers.

Brush the grill grate with oil. Grill the shrimp over the hot fire 3 to 4 minutes, then turn, brush with the reduced marinade, and grill 3 to 4 minutes more, until cooked through. Drizzle the shrimp with the pesto (or place in bowls for dipping) and serve.

Brown Rice Pasta with Marinara

We all appreciate a good pasta recipe to ease our minds in the kitchen when we need something fast and easy. For Christa it brings back her childhood, with memories of Sunday family pasta dinners in her 100 percent Italian household. This is a healthier upgrade and pairs well with a simple salad or leftover cooked vegetables.

Makes 4 servings • Prep time: 5 minutes • Cook time: 15 minutes

16 ounces brown rice pasta or other gluten-free pasta

2 tablespoons coconut oil, ghee, grass-fed butter, or duck fat

1 pound ground turkey

1 (16-ounce) jar sugar-free store-bought marinara sauce (or 2 cups homemade, here)

Veggies left over from the week from a salad prep or spinach and quinoa recipe (optional)

Bring a large pot of water to a boil. Add the pasta and cook according to package directions until al dente.

While the pasta waster is heating, heat the coconut oil in a large skillet over medium heat. Add the turkey and cook until it just starts to crumble. Add the marinara sauce to the turkey, along with any cooked veggies you have. Simmer the sauce for about 5 minutes, until heated through.

Drain the pasta, reserving some of the pasta water. Add the pasta to the marinara sauce and toss to mix. Add a bit of cooking water if the pasta seems dry.

Build-Your-Own-Pizza Night

Pizza is a longtime favorite of most of America, and why wouldn’t it be? It’s delicious. However, it’s hard to be healthy when it comes to pizza, so we prefer to use a gluten-free crust whenever possible.

Makes 2 servings • Prep time: 20 minutes • Bake time: 10 minutes

1 brown rice flour pizza crust (premade), or two brown rice tortillas “glued” together with avocado oil

½ to 1 cup sugar-free store-bought marinara sauce (or homemade, here)

1 cup diced tomatoes, canned or fresh

¼ cup minced fresh parsley leaves

1 cup arugula

¼ cup pine nuts

½ cup diced roasted red peppers, canned or homemade

¼ red onion, thinly sliced

Small handful fresh basil leaves

½ cup diced goat feta cheese (optional)

If your pizza crust is frozen, defrost according to package directions.

Preheat the oven to 375°F. Spread the sauce on the crust and top with the tomatoes, parsley, arugula, pine nuts, red peppers, onion, basil, and cheese (if using). Place on a baking sheet and bake according to pizza crust package directions, or 10 to 12 minutes if using brown rice tortillas, until cheese is melted and the crusts are browned.

Grilled Sausage with Sauerkraut and Peppers and Onions

If you ever crave a brat, this recipe will satisfy. Willow’s German roots must be strong because even her one-year-old loves sauerkraut and sausage. This pairs well with leftover kale salad (here) or Sunday Salad Prep 1 or 2 (here). You can also serve the sausages on gluten-free buns. You’ll love the benefits of the probiotic-packed raw sauerkraut, too. It contains beneficial live bacteria called lactobacillus. This is the good bacteria that will usher out the bad bacteria from the body while also helping you to extract more nutrients out of your meal.

Makes 4 to 6 servings • Prep time: 5 minutes • Grill time: 10 to 15 minutes

1 to 2 pounds nitrate-free chicken sausage

2 cups roasted peppers and onions (use leftovers from the roasted veggies you made Sunday if following Meal Plan 2)

1 (16-to 25-ounce) jar raw sauerkraut

Stone-ground mustard (optional)

Grill the chicken sausage using your BBQ, or you can fry them up in a skillet on the stovetop. If using a skillet, place the sausages in a pan already on medium heat and cook until heated through and lightly browned.

In a saucepan, warm the roasted peppers and onions over medium heat. Serve the sausages with the peppers and onions, sauerkraut, and mustard (if using).

Chicken Enchiladas

Homemade enchiladas are easier than you think! Our enchilada recipe will almost always provide two to three meals and is a guaranteed winner for everyone in the family. Store leftovers in an airtight container for up to 3 days.

Makes 4 to 6 servings • Prep time: 25 minutes • Bake time: 20 minutes

1 (16-ounce) can soy-free, gluten-free enchilada sauce

2 to 3 cups shredded chicken (such as from leftover roasted or slow cooker chicken, here)

1 tablespoon organic extra virgin olive oil

¼ cup finely chopped onion

½ cup chopped broccoli

½ cup chopped carrots

5 button mushrooms, sliced

1 teaspoon ground cumin

8 gluten-free or sprouted tortillas (if the tortillas easily break apart, you’ll want to warm them or soak them in a little of the enchilada sauce to soften)

8 ounces organic Jack cheese or raw Cheddar cheese, shredded

1 avocado, sliced, optional

Yogurt Cream (here, optional)

Preheat the oven to 350°F.

Combine ¼ cup enchilada sauce and the chicken in a skillet and cook over medium to high heat, shredding the chicken with a fork, until heated through.

In another skillet, heat the olive oil over medium heat. Add the onion, broccoli, carrots, mushrooms, and cumin and sauté until tender. Add the chicken mixture to the vegetables and stir to mix.

Pour enough sauce to cover the bottom of a 9 x 13-inch baking dish. Spoon ¼ to ½ cup chicken mixture onto a tortilla, roll it up, and place in the dish. Continue to fill and roll the remaining tortillas.

Top the enchiladas with the shredded cheese and remaining sauce. Bake for 20 to 30 minutes, until cheese is melted and the enchiladas are heated through. Top with avocado and yogurt cream (if using) and serve.

Tempeh and Quinoa Stuffed Peppers

Traditional Mexican-style stuffed peppers take on a new flavor with tempeh and tamari. This recipe is packed full of vegetarian protein for our vegan/vegetarian mamas and for mamas who just can’t stomach meat during certain times of the first trimester.

Makes 4 to 6 servings • Prep time: 25 minutes • Bake time: 20 minutes

2 cups quinoa, soaked and drained (see here)

4 cups Healing Bone Broth (here) or vegetable stock

Sea salt and freshly ground pepper

Spicy organic Asian chili or hot sauce (optional)

2 tablespoons coconut oil

½ cup finely chopped scallions

1 clove garlic, pressed or diced

1 tablespoon minced fresh ginger

2 (8-ounce) packages organic tempeh, crumbled

1 to 2 large carrots, shredded

1 (8-ounce) can water chestnuts, drained and diced

1 (16-ounce) can diced tomatoes

1 cup fresh or frozen organic corn

1 to 2 tablespoons tamari

1 to 2 tablespoons toasted sesame oil

6 red bell peppers

Preheat the oven to 400°F.

Add the quinoa and broth to a medium saucepan and bring to a boil. Add the sea salt, pepper, and chili (if using). Reduce to a simmer and cook for 15 to 20 minutes, until the liquid is absorbed and the quinoa is tender.

In a large skillet, heat the coconut oil over medium heat. Add the scallions, garlic, and ginger and sauté for 1 to 2 minutes, until softened. Add the tempeh, carrots, water chestnuts, tomatoes, corn, tamari, and sesame oil. Cook, stirring over medium to low heat, for about 5 to 7 minutes, until the tempeh is very lightly browned. Add the cooked quinoa to the vegetables and tempeh and mix together.

To make pepper “bowls,” cut off the tops of the peppers and remove the veins and seeds. Sprinkle with salt and pepper. Fill each pepper with about ⅓ cup stuffing. (You should have leftover stuffing; save for tomorrow’s lunch.) Place the peppers inside the cups of a 6-cup muffin tin and replace the tops.

Bake for 15 to 20 minutes, until peppers are soft. Check periodically and pull out if the peppers start to burn. Serve with chili or hot sauce (if using).

Salmon Salad with Dill Dressing

Remember that omega-3 fatty acids slash inflammation and feed your baby’s growing brain? Enjoy that process with this simple and refreshing salmon salad. Just make sure the salmon is wild!

Makes 4 servings • Prep time: 10 minutes • Cook time: 10 minutes

16 ounces gluten-free small pasta (such as orzo or similar)

1 to 1½ pounds skinless wild salmon fillets

2 to 3 cups roasted veggies (leftover if you are following Meal Plan 2, or here)

½ cup Dill Dressing (here)

10 ounces spring greens (or leftover greens from Sunday’s prep if following Meal Plan 2)

8 ounces sheep’s feta cheese

Cook the pasta in a large pot of boiling water according to package instructions, until al dente. Drain.

Bring a couple of inches of water to a boil in a medium skillet and reduce the heat to a simmer. Add the salmon in a single layer, cover, and poach, turning once, for 6 to 8 minutes, until cooked through. (If you like, you can also grill or sauté the salmon.)

While the salmon is cooking, warm the roasted veggies in a skillet over medium heat.

Add the pasta to the roasted veggies and stir to mix. Toss in the dill dressing and mix.

To serve, divide the greens among serving plates and top with the pasta. Sprinkle with the feta cheese and place the salmon on top. Serve warm or at room temperature.

Spaghetti Squash with Beef Marinara

Hey, Paleo people! Opt out of traditional noodles by using grain-free spaghetti squash. You will understand where it gets its name once you scrape the “noodles” out from the flesh of the squash. We have paired this with Sunday Salad Prep 2 (here) if you’re following Meal Plan 2, or try it with Hearty Crunchy Salad (here). Yum!

Makes 4 to 6 servings • Prep time: 10 minutes • Cook time: 20 minutes

1 medium spaghetti squash, 4 to 6 pounds

Organic extra virgin olive oil, for drizzling on squash

1 large head broccoli, cut into florets

1 to 2 tablespoons coconut oil

1 pound ground grass-fed beef

1 (25-ounce) jar of sugar-free store-bought marinara sauce (or homemade, here)

Preheat the oven to 350°F. Cut the squash in half lengthwise and place cut side down on a baking sheet drizzled with olive oil. Rub the squash around on the sheet to coat the cut sides. Bake for 15 to 25 minutes depending on size of squash, until you can stab the flesh easily with a fork. Let cool slightly.

While the squash is baking, place the broccoli in a steamer basket and steam in a saucepan with 1 inch boiling water for 5 to 8 minutes, until tender.

Heat the coconut oil in a skillet over medium-high heat. Add the beef and cook, stirring to break it up, until browned, about 10 minutes. Add the marinara and cook until heated through.

Using tongs or baking gloves, carefully hold the squash and scrape the flesh into a bowl with a fork. Shredding lengthwise will likely be easiest. Scrape it down to the skin and, voila!, you have your “pasta.”

Place the squash on individual plates, top with the broccoli, and pour the sauce over it.

Turmeric Chicken Stir-Fry with Maitake Mushrooms

Turmeric helps the liver generate antioxidants of its own and maitake mushrooms have the power to boost your immune function by up to 300 percent. This powerful stir-fry pairs well with Simple Napa Cabbage Slaw (here). If you’re following Meal Plan 3, prep twice the amounts of the carrots, broccoli, bell pepper, tomatoes, and sweet potato and roast for lunch later in the week.

Makes 4 servings • Prep time: 15 minutes • Cook time: 30 minutes

3 cups chopped or shredded cooked chicken (such as from leftover roasted chicken or slow cooker chicken, here)

¼ cup tamari

3 tablespoons coconut oil or 2 tablespoons grass-fed butter

1 cup chopped maitake mushrooms (if dried, rehydrate before using)

¼ cup diced scallions

1 tablespoon curry paste, or 2 teaspoons curry powder (we like green if using paste)

2 teaspoons turmeric powder

1 (16-ounce) can unsweetened coconut milk (shake well before opening in case it has separated)

4 cups Healing Bone Broth (here) or chicken broth

1 cup sliced celery

1 cup sliced carrots

1 cup chopped broccoli

1 cup sliced bell pepper (green, yellow, or red)

1 cup grape or cherry tomatoes

1 cup chopped sweet potato or other seasonal yellow squash

1 teaspoon grated fresh ginger

1 to 2 small baby bok choy, sliced

3 to 4 cups cooked organic brown rice or organic brown rice pad Thai noodles

2 tablespoons toasted sesame oil

Preheat the oven to 400°F.

Place the chicken in a medium bowl, add the tamari, and stir to coat. Set aside to marinate for up to 30 minutes in the refrigerator before cooking.

Pour 1 tablespoon of the coconut oil or butter into a wok or large, deep skillet and heat over medium or medium-high heat. Add the mushrooms and scallions and cook, stirring, for 1 to 2 minutes, until softened. Add the curry and turmeric and stir-fry for 1 to 2 minutes. Add the coconut milk and broth and bring to a simmer. Add the celery, carrots, broccoli, bell pepper, tomatoes, sweet potato, and ginger. Cover and simmer for 15 minutes, until the veggies are tender but not mushy.

While the vegetables are simmering, heat the remaining coconut oil or butter in a skillet over medium heat. Add the marinated chicken and sauté for 3 to 4 minutes, until lightly browned.

Add the bok choy to the vegetables and continue to simmer for 5 minutes, until the bok choy is just tender.

Add the chicken to the vegetables and stir to mix. Spoon over the rice, drizzle with the sesame oil, and serve.

Grilled Fish with Roasted Potatoes and Asparagus

Here’s a simple, yet delicious Mediterranean-style meal packed with nutrients both you and your baby need right now! It pairs nicely with the Beet and Endive Salad (here).

Makes 4 servings • Prep time: 15 minutes, plus marinating • Bake time: 30 minutes

1 to 2 tablespoons organic extra virgin olive oil

2 tablespoons lemon juice

Sea salt and freshly ground pepper

1 to 1½ pounds wild fish fillets

Roasted Potatoes and Asparagus (here)

Preheat the oven to 375°F.

To marinate the fish, combine the olive oil, lemon juice, and a touch of salt and pepper in a shallow bowl. Add the fish and turn to coat. Cover and refrigerate for 15 minutes.

Brush the grill with olive oil and turn to medium heat. Place fish skin side down and brush the top of the fillets with the remaining marinade. Close the lid and cook for 4 minutes. Check the fish and cook for another 2 to 6 minutes, depending on the thickness of the fillet. The fish is done when it easily flakes apart.

Serve the grilled fish alongside the potatoes and asparagus.

Mary’s Bangin’ Liver

Compliments of Christa’s friend Mary Shenouda, the Paleo Chef, this liver recipe is sure to convert anyone—well, many of you—into a liver lover. Remember, this recipe will strengthen your own liver and make you feel stronger and more energetic.

Makes 4 servings • Prep time: 10 minutes • Cook time: 20 minutes

1 teaspoon sea salt, plus more for serving

1 pound calf’s or chicken livers, chopped

⅓ cup ghee or grass-fed butter

1 large green bell pepper, chopped

6 cloves garlic, minced

1 chili pepper, seeded and chopped (or more if you want it really spicy)

1½ tablespoons ground cumin ½ teaspoon ground cinnamon

¼ teaspoon ground ginger

¼ teaspoon ground cloves

¼ teaspoon ground cardamom

Juice of 1 lime or lemon, plus more for serving

Organic extra virgin olive oil, for drizzling (optional)

Sprinkle the salt over the chopped liver. Heat the ghee in a large skillet over medium-high heat. Add the liver and cook, stirring carefully, for about 5 minutes, until browned. Add the bell pepper, garlic, chili pepper, spices, and citrus juice and mix well. Cover and cook over medium-low heat for 15 minutes, until the peppers are tender.

To serve, transfer the liver to a serving plate or individual plates, scraping the sauce and brown bits from the bottom of the skillet over the liver. Serve with an additional squeeze of lemon or lime and salt to taste, and drizzle with olive oil to top it all off.

Zesty Chicken Stir-Fry

A popular dish developed by Chassie, one of Christa’s chefs when she was in private practice. Chassie always made this dish during cooking classes for clients. It was always a hit, and one the students would make over and over because it’s fast, easy, and delicious!

Makes 4 servings • Prep time: 30 minutes • Cook time: 10 minutes

3 tablespoons coconut or avocado oil

1 cup broccoli florets

2 cups shredded purple or napa cabbage

1 cup sliced carrot rounds

3 cloves garlic, minced

1 red bell pepper, chunked

½ cup sliced scallions

1 (8-ounce) can water chestnuts, drained

2 cups cubed cooked chicken (as from roasted or slow cooker chicken, here), or any other animal protein

1 teaspoon red pepper flakes

1 to 2 tablespoons shredded fresh ginger

3 tablespoons tamari (or sea salt if watching sugar)

2 tablespoons raw honey (or stevia if watching sugar)

2 tablespoons toasted sesame oil

Grated zest and juice of 1 orange

2 cups cooked organic brown rice or Salty Sweet Sesame Quinoa (here)

In a wok or large skillet, heat the coconut oil over medium-high heat. Add the broccoli, cabbage, and carrots and cook, stirring, for 2 minutes. Add the garlic and bell pepper and continue stir-frying for 2 minutes. Add the scallions, water chestnuts, chicken, and pepper flakes, reduce the heat to medium, and continue cooking until heated through. Stir in the ginger.

Whisk together the tamari, honey, sesame oil, and orange juice in a small bowl. Pour the sauce over the stir-fry and cook, stirring, for another 2 minutes, until heated through. Top with the orange zest and serve over brown rice or quinoa.

Fiesta Blue Corn Tacos with Carrot Cabbage Salad

Taco Tuesdays are a regular thing in many households. But often the tacos are filled with GMO corn and other ingredients that leave many feeling bloated and tired. This is our healthful spin on a common Southern California tradition. As a variation, you can use ground turkey sautéed with cumin in addition to, or in place of, the beans.

Makes 6 to 8 servings • Prep time: 35 minutes

Carrot Cabbage Salad

1 head red or green cabbage, thinly sliced

1 bunch cilantro, stemmed and chopped

2 to 3 carrots, shredded

1 bunch scallions, minced

1 teaspoon crushed fresh ginger

½ cup raw apple cider vinegar

¼ cup organic extra virgin olive oil

Juice of 1 orange, lime, or lemon

2 tablespoons tamari

Tacos

1 (9-ounce) package hard-shelled blue corn taco shells

1 (15-ounce) can black beans, rinsed and drained

1½ cups homemade or store-bought fresh salsa

½ onion, chopped

1 tomato, diced

5 leaves romaine lettuce, sliced

1 cup homemade or store-bought guacamole

1 cup plain Greek yogurt

To make the salad, combine the cabbage, cilantro, carrots, scallions, and ginger in a bowl and toss to mix. In a small bowl, whisk together the vinegar, olive oil, citrus juice, and tamari. Pour over the salad and toss. Set aside and let marinate while you make the tacos.

To make the tacos, heat the taco shells as directed on the package. Mix the beans with ½ cup of the salsa. Place the bean mixture on the bottom of each taco shell, then layer with the onion, tomato, and lettuce. Top with guacamole, more salsa, and a dollop of yogurt. Use the Carrot Cabbage Salad as an additional topping or enjoy on the side.

Turkey and Polenta Casserole

If you like corn and tolerate it well, this recipe is good soul food for you and your baby. It’s a hearty, healthy, dairy-free alternative casserole, and making one batch will feed you many times in one week. Remember, when it comes to corn, organic is of paramount importance for you and junior. To save prep time, look for polenta in a tube at the store near the marinara. If using the tube of polenta, slice into ¼-inch pieces and arrange on top of the marinara.

Makes 6 to 8 servings • Prep time: 40 minutes • Bake time: 10 minutes

3 cups Healing Bone Broth (here) or chicken stock, plus 3 cups filtered water (or 6 cups water)

2 cups organic polenta (coarse cornmeal in bulk section) or Bob’s Red Mill polenta

3 tablespoons minced fresh oregano, plus more for the top

1 teaspoon minced fresh thyme, plus more for the top

2 teaspoons sea salt

2 tablespoons avocado oil

1½ pounds ground turkey

1 yellow onion, chopped 4 cloves garlic, minced

1 (25-ounce) jar sugar-free marinara sauce (or 3 cups homemade, here)

2 tablespoons grated Parmesan

Preheat the oven to 350°F.

In a large pot, bring the 6 cups broth and water (or just water) to a boil. Slowly stir in the polenta, then turn the heat to low. Continue to cook and stir until the polenta is thick, about 8 to 10 minutes. Stir in the oregano, thyme, and salt. Stir and set aside.

Heat the oil in a skillet over medium heat. Add the turkey and onion and cook for 5 minutes, until softened. Add the garlic and continue to cook, stirring, until the turkey is browned, about 8 minutes.

Spread the turkey mixture in the bottom of a 9 x 13-inch casserole dish. Spread the marinara over the turkey, then top with the cooked polenta. Sprinkle the Parmesan on top along with additional oregano and thyme, if desired. Bake for 10 minutes, until hot throughout.

Red Lentil Soup

So, remember how high in naturally occurring folate lentils are? This soup, a version of Indian dal, is packed with lentils and fragrant with spices that cut inflammation and alkalize and bring balance to your system. It’s an easy soup to make once and have for lunch three or four times during the week.

Makes 10 servings • Prep time: 20 minutes • Cook time: 25 minutes

3 tablespoons avocado oil or ghee

1 yellow onion, cut into ¼-inch-thick slices

1 shallot, minced

3 cloves garlic, minced

1 (1-inch) piece fresh ginger, peeled and minced

1 teaspoon ground turmeric

1 teaspoon ground cumin

1 teaspoon ground cinnamon

2¼ teaspoons sea salt

3 cups Healing Bone Broth (here), or 1 (24-ounce) container chicken stock

5 cups filtered water

3 to 4 cups dried red lentils

Juice of 2 lemons

In a stockpot, heat the avocado oil over medium-high heat. Add onion and sauté until translucent. Add the shallot, garlic, and ginger and sauté for about 1 minute, until the garlic becomes slightly golden. Add the turmeric, cumin, cinnamon, and 2 teaspoons salt and lightly sauté for 1 more minute. Add the broth, water, lentils, and ¼ teaspoon salt and bring to a boil. Reduce heat to a simmer with the lid slightly ajar and cook over low heat for 20 to 25 minutes, until the lentils are a gentle orange color. Add lemon juice to the soup during the last few minutes of cooking. Taste and add more sea salt if needed.

Wild Salmon with Rosemary-Garlic Paste

Christa adapted this from one of her very first group cooking classes at Sur La Table. It was a big hit and soon found a home with her Whole Journey clients. Serve with steamed or sautéed asparagus or Sautéed Greens with Garlic and Parsley (here).

Makes 6 servings • Prep time: 10 minutes • Roast time: 10 minutes

¼ cup finely chopped fresh rosemary leaves

2 cloves garlic, chopped

½ teaspoon black peppercorns

¾ teaspoon fine sea salt or coarse kosher salt

4 teaspoons avocado oil

6 (4-to 6-ounce) wild-caught salmon fillets

Preheat the oven to 400°F and position a rack in the center of the oven.

Combine the rosemary, garlic, peppercorns, and sea salt in a mortar and crush with the pestle (or blend in a mini-processor) until a coarse paste forms. Mix in the oil. Place the salmon fillets on a baking sheet and rub the seasoning mixture over the tops.

Roast the salmon until an instant-read thermometer inserted into the center of a fillet registers 130°F, about 10 to 15 minutes.

Cabbage “Pasta” with Tempeh and Fire-Roasted Tomatoes

Tex-Mex meets Italy. With 16 grams per package of tempeh, this is a protein-packed alternative to your normal pasta.

Makes 4 servings • Prep time: 15 minutes • Cook time: 10 minutes

3 tablespoons organic extra virgin olive oil or grass-fed butter

1 or 2 cloves garlic, crushed

1 teaspoon dried oregano

1 teaspoon sea salt

1 teaspoon freshly ground pepper

1 head green cabbage, thinly sliced

1 (28-ounce) can fire-roasted diced tomatoes

1 (8-ounce) package plain tempeh, crumbled

Feta cheese, freshly grated Romano cheese, and fresh basil for serving (optional)

Heat the oil in a large skillet over medium heat. Add the garlic, oregano, salt, and pepper and sauté for 1 to 2 minutes. Slowly add the cabbage (you might need to do this in batches) and sauté for 2 to 3 minutes, until the cabbage cooks down. Add the tomatoes and tempeh and stir everything together. Cover, reduce the heat, and simmer for 5 to 10 minutes, until the cabbage is limp like pasta noodles. Top with cheese and basil (if using) and serve.

SNACKS, SWEETS, AND DESSERTS

No-Bake Granola Bars

You can skip the preservatives in conventional granola bars when you make your own. This easy recipe allows you to have a delicious bar while knowing exactly what’s in it. Adapted from Jenn Segal’s blog, Once Upon a Chef.

Makes 12 (3-inch) squares • Prep time: 15 minutes, plus 30 minutes to 2 hours chilling

6 tablespoons coconut oil

2 tablespoons grass-fed butter, melted

¼ cup raw honey

6 tablespoons coconut sugar

6 tablespoons ground flaxseed

2 tablespoons raw sesame seeds

2 tablespoons raw pumpkin seeds

2 tablespoons raw sunflower seeds

2 teaspoons vanilla extract

⅛ teaspoon sea salt

2 cups gluten-free quick/instant oats

1 cup organic brown rice crispy cereal

¼ cup raw cacao nibs

¼ cup organic raisins or other diced dried fruit of choice (optional)

In a saucepan, combine the coconut oil, butter, honey, and sugar and cook over low heat, stirring, until the sugar dissolves. Be sure not to boil so you don’t kill any of the good stuff in the raw honey. Remove from the heat and add the flaxseed, sesame seeds, pumpkin seeds, sunflower seeds, vanilla, and salt and stir. Add the oats, cereal, cacao nibs, and raisins (if using), and mix to combine.

Line a 9 x 13-inch baking dish with parchment or waxed paper. Transfer the oat mixture to the baking dish and flatten with a spoon or spatula. Place in the freezer for 30 minutes or in the refrigerator for a couple of hours to harden. Remove, flip upside down or pull up with parchment paper, and cut into bars. Store in an airtight container in the refrigerator for up to a week, if they last that long.

Raw Nut Trail Mix

Our take on the traditional trail-trekking snack called gorp.

Makes 3½ cups • Prep time: 5 minutes

1 cup raw almonds

1 cup raw cashews

½ cup raw pumpkin seeds

½ cup raw sesame seeds

½ cup goji berries

¼ cup organic raisins

¼ cup raw cacao nibs

1 teaspoon coconut oil

Pinch or two of sea salt

Combine the almonds, cashews, pumpkin seeds, sesame seeds, berries, raisins, and cacao nibs in a bowl. Add the coconut oil and toss. Sprinkle with sea salt and toss. Store in a container in the refrigerator for up to a week.

Cashew Cake Batter Pudding

This is the single most popular dessert recipe on Christa’s website. It’s candida-diet friendly and easy to make in 5 minutes flat. Cashew Cake Batter Pudding seriously tastes better than if you stopped at your favorite frozen yogurt shop, and it’s 100 percent guilt-free.

Makes 6 servings • Prep time: 5 minutes, plus 1 hour soaking

1 heaping cup raw cashews, soaked for 1 hour and drained

1 cup pure water, unsweetened almond milk, coconut milk, or coconut water

3 tablespoons coconut butter

1 teaspoon vanilla extract or 1 vanilla bean

½ teaspoon dark liquid stevia

½ teaspoon sea salt

½ cup raw cacao nibs or chocolate chips (optional)

Blend the cashews, water, coconut butter, vanilla, stevia, and salt in a food processor. Pour into a container and refrigerate until cool. For added pleasure, stir cacao nibs or chocolate chips into the pudding before refrigerating, or drizzle with Acai Chocolate Sauce (below) just before serving.

Acai Chocolate Sauce

The Brazilian superfood acai swept Southern California, making acai bowls the go-to breakfast of choice for many of us. We love the idea of loading dessert with the antioxidant power of acai. Plus its taste is a combination of chocolate and red wine. Who wouldn’t go for that?

Makes about ¾ cup • Prep time: 5 minutes • Cook time: 5 minutes

2 ounces semi-sweet chocolate chips

¼ cup coconut sugar

2 tablespoons cacao powder

1 (4-ounce) package unsweetened acai puree

Bring water to a boil in the bottom pan of a double boiler. Place the chocolate in the top pan and warm, stirring occasionally, until melted. Remove the top pan from the heat and add the coconut sugar and cacao powder. Whisk until well mixed. Add the acai, mix together, and serve. Store in an airtight container in the refrigerator for up to a week.

Note: If you don’t have a double boiler, fill a medium saucepan with water a quarter of the way, and bring to a boil. Set a stainless steel bowl on top of the boiling water. The bowl should be over, not touching, the water. Be careful not to boil the water away and burn your saucepan.

Milk-Boosting Cookies

Many women wonder if they will be successful with breast-feeding. A fully nourished mom has the best chances to fully nourish her baby. Let food be thy medicine with these cookies, adapted from bellybelly.com.au, that help with your milk production. Alternatively, you could add brewer’s yeast to soups, salads, and even guacamole for a milk-boosting nutrient.

Makes approximately 14 to 16 cookies • Prep time: 15 minutes • Cook time: 10 to 12 minutes

½ cup softened coconut oil (might need to warm up to soften) or grass-fed butter

½ cup coconut sugar

1 egg, room temperature

1 tablespoon vanilla

1 cup coconut flour or almond flour

½ teaspoon baking powder

½ teaspoon baking soda

1 teaspoon cinnamon

1 to 2 tablespoon brewer’s yeast (Be sure to use brewer’s yeast—don’t substitute any other yeast! This is the magic.)

½ teaspoon sea salt

1 cup gluten-free oats (thick, not instant or fast cooking)

2 to 3 tablespoons raw milk or milk alternative such as coconut milk (optional, for moist cookies)

½ to 1 cup carob chips (optional)

½ cup nuts of your choice (optional)

Preheat the oven to 350°F. In a large mixing bowl, combine coconut oil and sugar, then add the egg and vanilla. Mix well.

In another bowl, combine all of the dry ingredients except for the oats. Add this dry mixture to the wet mixture (of coconut oil, sugar, egg, and vanilla) and mix. Once combined, stir in the oats and the optional ingredients (if using). Scoop into rounded tablespoons and place on a baking sheet 1 to 2 inches apart. Bake for 10 to 12 minutes, depending on how soft you like your cookies.