You’ve finally arrived at the fun part of the book—our collection of nutrient-dense anti-inflammatory recipes! All of these recipes are compliant with the elimination phase of the Autoimmune Protocol and avoid grains, legumes, dairy, eggs, nuts, seeds, and nightshade-family vegetables and spices. Better yet, they include healing foods that contain powerful nutrition aimed at restoring health and strengthening your body! As you learned in Chapter 3 , there is a wide spectrum of possible dietary interventions for those with autoimmune disease. Whether your goal is just to start eating gluten-free or to dive in with the elimination phase, this chapter will serve as an incredible resource for you.

If you are new to cooking for yourself, short on time or energy, or want to maximize your time spent in the kitchen, you are in luck—these recipes are simple to execute, don’t contain a lot of hard-to-find ingredients, and store well in the refrigerator or freezer to help you get ahead of the curve. Most of them are one-pot, making cleanup a breeze. We know how living with autoimmune disease can zap your energy, and cooking yourself wholesome meals should not be just another drain! Best of all, these recipes will keep the rest of the family happy, too, whether or not they eat a restricted diet. If you are just getting your feet wet (see the Slow-and-Steady Transition Guide ) or jumping in right away (see the Cold-Turkey Transition Guide ), you will find something of value here. In addition to the recipes, you’ll find a 4-Week Meal Plan at the end of the chapter, complete with shopping lists, tool lists, pantry basics, and a guide on selecting food. Let’s get cooking!

A note about breakfast: You’ll notice that the recipes included here are a far departure from what is common on the standard American diet. Choose to nourish yourself with a complete, nutritious meal, even if it comes in the form of soup for breakfast. Even though this way of life isn’t familiar, other cultures have been enjoying it for centuries!

Recipes

BASICS

NUTRIENT-DENSE STAPLES

BREAKFAST

SOUPS AND STEWS

MAIN DISHES

SALADS

TREATS

BASICS

BONE BROTH

4 quarts filtered water

2 (or more) pounds bones from a good source (knuckle and marrow bones work well, but you can use any type)

2 tablespoons apple cider vinegar

1 bay leaf

STOVETOP METHOD

1 Place all ingredients in a large stockpot or slow-cooker and bring to a boil. Lower the heat so the water is barely simmering; cover.

3 Cook for at least 8 hours and up to 24 hours, being sure to check periodically to ensure that the broth is still at a bare simmer. The longer you cook the bones, the more rich and nutritious the broth will be.

PRESSURE COOKER METHOD

1 Place all ingredients in a pressure cooker, making sure not to exceed the fill line. Lock the lid and place over high heat until the cooker comes to high pressure, then turn down to the lowest setting that will maintain this pressure (you may need to use a flame tamer).

2 Let the broth cook for 3 hours, then turn off the heat and let the broth depressurize and cool naturally.

WHEN THE BROTH IS FINISHED (USING EITHER METHOD)

Let cool, then strain and portion the broth into containers for storage. After the liquid is strained, pick through any bones that are still intact and save them to add to the next batch, tossing those that fell apart. (You can usually get a few batches out of larger beef knuckle bones, while chicken bones last only for 1 or 2 batches). You can refreeze used bones if you are not ready to make another batch of broth immediately.

VARIATION: There are many ways to vary bone broth, such as browning the bones in the oven before cooking or adding some herbs and spices or vegetables while it is cooking. We like to avoid salting the broth so that it doesn’t impact the amount of salt used in the recipes. The broth can also be boiled to reduce so that it is concentrated and stores more easily. As you continue to make broth, you will get into a flow, and can make it according to your preference.

SOURCING: Bones should not be expensive or difficult to find. The best source is a farmer you trust, maybe at a farmers’ market or through a community supported agriculture program. If you don’t have those sources available to you, a lot of natural-food stores sell bones from grass-fed meat—be sure to ask the butcher if you don’t see any available! Also, you can start a bag in your freezer for storing any bones from the meat you consume. Just toss them into the bag, and freeze to make broth at a later time. Feel free to use any type of bones, even if they have been previously cooked, to make broth—beef, lamb, chicken, and turkey all work well (it is okay to combine types). If you’d like to purchase already-made bone broth, check out Resources .

RENDERED ANIMAL FAT

1 Cut the fat into small pieces—ideally smaller than 1 inch. Place them in a large cast-iron pot or a slow-cooker with the water and turn the heat to the lowest setting.

3 Once there is a considerable amount of fat melted (maybe a third to a half of the solid fat), strain most of it through a fine-mesh strainer into another pot and set aside to cool, leaving about ¼ cup in with the solid fat and set aside. Place the remaining unrendered fat back on the stove. Continue doing this until there are just solids and no unrendered fat left.

4 Once all of the fat is in the second pot and warm enough to be liquefied but not still hot, transfer into a glass jar for storage.

NOTE: You can take the solids (the cracklings) left in the pot after the rendering process and bake them for 20 minutes at 400°F. (This might also produce some extra rendered fat!) They make a great crunchy snack or salad topping.

SOURCING: Make sure to use fat from healthy animals—those that have been raised on pasture and fed an appropriate diet. These are likely to have the best fatty acid profile and nutrition. You can either save bits of fat cut off from larger pieces of meat to render or get fat from your butcher. See Resources for sourcing animal fat or purchasing it already rendered.

NUTRIENT-DENSE STAPLES

BACON–BEEF LIVER PÂTÉ WITH ROSEMARY AND THYME

6 slices bacon (check ingredients to ensure it is gluten- and nightshade-free)

1 small onion, minced

4 cloves garlic, minced

1 pound grass-fed beef liver, rinsed, dried, and sliced into 2- to 3-inch pieces

2 tablespoons minced fresh rosemary

2 tablespoons minced fresh thyme

⅓ cup coconut oil, melted

½ teaspoon sea salt

Fresh herbs, for garnish

Carrot or cucumber slices, for serving

1 Cook the bacon slices over medium heat in a cast-iron skillet, flipping as needed. Cook until crispy. Transfer to a paper towel–lined plate to cool, reserving the fat in the pan.

2 Add the onions and cook on medium-high heat for about 5 minutes, stirring. Add the garlic and cook for a minute, then add the liver, rosemary, and thyme. Cook for 2 to 5 minutes per side, or until the liver is no longer pink in the center. Set aside to cool for a few minutes.

3 Transfer the mixture into a blender or food processor with the coconut oil and sea salt. Process until it forms a thick paste.

4 Place the pâté into a small bowl. Chop the cooled bacon into the bowl in fine pieces and combine.

NOTE: This recipe is difficult to make in a standard blender; you really need a high-powered machine with a tamper for best results. Alternately, you could use a food processor.

FERMENTED VEGETABLES

4–5 pounds cabbage (about 2 heads)

2 tablespoons sea salt, or more if needed

YOU ALSO NEED

2 (1-quart) glass jars with airlocks

Tamper (optional)

Clean fermenting weights or stones

1 Finely shred the cabbage and place it in a bowl in batches, sprinkling each batch with a layer of sea salt. When you are finished with the shredding, use your hands to massage the cabbage well until it breaks down and becomes soft (about 10 minutes). Let it sit for 10 minutes to release its juices.

2 Pack the cabbage very tightly into jars, pushing all of it down until it is completely submerged by its own juices (a tamper is helpful here). Leave about 1½ inches of head space, and add some additional brine (made by dissolving 1 teaspoon sea salt in 1 cup water) if there is not enough liquid to fully submerge the cabbage. Place fermenting stones on top to weigh down the cabbage, tighten the lid and ensure the airlock is installed properly (refer to the instructions that came with your unit, as they can vary). It is possible to ferment without an airlock, just be sure all of the cabbage is submerged, and check it often to make sure it isn’t spoiled.

3 Let the cabbage ferment at room temperature for 2 to 3 weeks; during this time, the vegetables will bubble a little and intensify in flavor. If any scum appears, remove it with a spoon. Taste it starting at 2 weeks, and when the taste is to your liking, you can remove the airlock and weights, put a regular lid on the jars, and store in the refrigerator.

STORAGE: Fermented vegetables will keep for a few months in the refrigerator.

VARIATION: The possibilities for varying your fermented vegetables are endless—you can use different types of cabbage, carrots, beets, garlic, ginger, and many other vegetables in different combinations to make a rich array of tasty probiotic foods. Check Resources for links to great websites dedicated to fermentation.

GELATIN GUMMIES

POMEGRANATE

1½ cups pomegranate juice

2 lemons, juiced

⅓ cup grass-fed gelatin

¼ cup raw honey

BLUEBERRY

1½ cups blueberry juice/extract

2 lemons, juiced

⅓ cup grass-fed gelatin

¼ cup raw honey

CITRUS-GINGER

1 cup orange juice (from 3–4 oranges)

½ cup lemon juice (from 6–8 lemons)

⅓ cup grass-fed gelatin

¼ cup raw honey

1 teaspoon ground ginger

1 To make one of the flavor options, begin by combining the fruit juices in a small saucepan and sprinkling the gelatin on top. Do not stir. Set aside for 5 to 10 minutes, until the gelatin has “bloomed” or absorbed all of the liquid.

2 Meanwhile, add the honey (and ginger, if making Citrus-Ginger option) to a small bowl with a pour spout.

3 When the gelatin has bloomed, place it on the stove and turn on the heat to the lowest setting. Heat for 30 seconds to 2 minutes, stirring constantly with a whisk, until completely liquid and the gelatin has dissolved. Be careful here, as you do not want the liquid to simmer or get hotter than it needs to—this will cause the gummies to stink.

4 Immediately pour the gelatin mixture into the container with the honey and stir to combine. Pour into silicone molds or the bottom of a small roasting dish.

5 Let chill for 8 hours in the refrigerator. If you used molds, place them in the freezer for 5 minutes; this will make them release more easily. If you elected not to use molds, slice into 1-inch squares and serve.

NOTE: Look for high-quality, grass-fed gelatin online from either Great Lakes or Vital Proteins and gummy molds at various online retailers (see Resources ).

VARIATION: This recipe tastes great with various fruit juices, although those that are more concentrated and tart (cranberry, for example) taste best. Pineapple juice won’t work because it has enzymes that break down the gelatin.

BREAKFAST

BUTTERNUT BREAKFAST BAKE

1½ pounds grass-fed ground beef

3 leeks, white and light green parts only, chopped

2 teaspoons ground cinnamon, divided

1 teaspoon sea salt

½ teaspoon ground cloves

½ teaspoon ground ginger

1 butternut squash, peeled and cut into 1½-inch chunks (about 4 cups)

2 sweet apples, cored and chopped (about 2 cups)

¼ cup coconut oil, melted

3 tablespoons chopped fresh parsley

2 Brown the ground beef in a heavy-bottomed skillet on medium-high heat, making sure to stir occasionally to ensure even browning. When the beef is fully cooked, spoon into a large bowl, reserving the juices in the pan.

3 Turn the heat to medium and, in the same pan with the reserved juices, sauté the leeks until tender, about 4 minutes. Add 1 teaspoon of the cinnamon, the salt, cloves, and ginger and stir to combine, cooking just until fragrant.

4 Add the leek mixture, squash, apples, and coconut oil to the bowl with the beef, and stir to combine. Pour into a 9 by 13-inch baking dish, cover tightly with foil, and bake for 45 to 50 minutes, or until the squash is tender.

5 Remove the foil and sprinkle with the remaining teaspoon of cinnamon and the parsley.

VARIATION: If you can’t get your hands on butternut squash, feel free to use a different variety (like acorn), or substitute sweet potatoes.

NUTRIVORE’S BREAKFAST

VEGETABLES

2 large sweet potatoes, cut into 1½-inch chunks (about 6 cups)

2 tablespoons solid cooking fat , melted

½ teaspoon sea salt

1 bunch of kale, stems removed and finely shredded

PATTIES

2 pounds grass-fed ground beef

¼ cup grass-fed beef liver, ground or grated (see Notes)

1 tablespoon minced fresh oregano

1 tablespoon minced fresh rosemary

1 tablespoon minced fresh thyme

1 teaspoon sea salt

½ teaspoon garlic powder

¼ teaspoon onion powder

2 Place the sweet potatoes in a large bowl with the cooking fat and sea salt, and stir to combine. Transfer to a baking dish and place in the oven, cooking for 30 minutes and being sure to stir once or twice.

3 While the sweet potatoes are cooking, add all of the patty ingredients to a large bowl and combine using your hands. Form into 6 to 8 patties, place on a plate, and set aside. If you are prepping the uncooked patties to cook later, place them in a storage container separated with slices of wax paper and place them in the refrigerator for storage.

4 When you are ready to cook the patties, place a skillet on medium heat. When it is hot, add the patties to the pan, and cook for 10 minutes, flipping once or twice, until cooked through.

5 Add the kale to the sweet potatoes and stir to combine. Place back in the oven and cook for another 5 minutes, or until the sweet potatoes are soft. Serve each patty on a bed of kale and sweet potatoes.

STORAGE: Prepped patties keep for 3 to 4 days in the refrigerator; cooked patties keep for 5 to 6 days, and the vegetables keep for a week.

NOTES: If you are going to batch-cook this recipe, it is best to prep the patties and cook them fresh as you eat them (it only takes 10 minutes in the morning!). If you need them to last longer than a few days, you will want to cook them before storing in the refrigerator or freezing. We find that they taste best when cooked fresh.

Instead of preparing the liver every time we make this recipe, we like to have some grated or shredded liver already frozen and ready to go. Take a chunk of frozen liver and either use the shredder blade on your food processor or a box grater to process it, and then freeze in ½-pound batches to add to the patties or other recipes like our Hidden Liver Chili .

GREEN BREAKFAST SOUP

1 large, whole pastured chicken (5–6 pounds)

1 bay leaf

1 tablespoon apple cider vinegar

1 tablespoon sea salt + additional, to taste

2 tablespoons solid cooking fat

1 onion, chopped

4 cloves garlic, minced

⅓ cup peeled and minced fresh ginger (3- to 4-inch piece)

2 large sweet potatoes, chopped into 1½-inch chunks (about 6 cups)

2 large zucchini, chopped into 1½-inch chunks (about 2 cups)

1 bunch Swiss chard, stems and leaves divided and chopped

2 cups button mushrooms, thinly sliced

1 bunch green onions (ends removed), thinly sliced, for serving

1 lemon, cut into wedges, for serving

1 Begin by cleaning the chicken (rinse it under cold water and remove loose bits of fat and other tissue). Place it in a large stockpot. If it doesn’t fit, you will have to cut it into halves or quarters (kitchen shears help here—start by cutting up one side of the backbone).

2 Add the bay leaf, vinegar, and 1 tablespoon sea salt. Fill the pot with cold water until the chicken is just covered. Bring to a boil, and then cover tightly and lower the heat to a bare simmer. Cook until the meat is tender and falling off the bone, 60 to 90 minutes—the lower the simmer, the more tender the chicken will come out. Skim the surface of the broth to remove any scum that may appear during cooking.

3 Remove the chicken from the pot and set aside to cool. Pour the broth through a fine-mesh strainer, being careful to save the broth in another pot! Discard the bay leaf.

4 Place the empty pot back on the stove, add the solid cooking fat, and turn the heat to medium. When the fat has melted and the pan is hot, add the onions and cook, stirring, for 7 minutes, or until translucent. Add the garlic and ginger and cook, stirring, for another few minutes, until fragrant.

5 While the onions are cooking, remove the meat from the chicken carcass, shred it with two forks (CAUTION: hot!), and set it aside in a bowl. Keep the bones to add to your next batch of Bone Broth .

6 Add the sweet potatoes and broth back to the pot, bring to a boil, and then cover and turn down to a simmer. Cook for 10 minutes.

7 Add the zucchini, chard stems, and mushrooms, and cook for another 5 minutes, or until the vegetables are tender. Turn off the heat and stir in the chard leaves.

8 Carefully transfer half of the soup to a blender, blend for 30 seconds, and transfer back to the pot. Alternately, you could use an immersion blender to blend about half of the vegetables. (CAUTION: Make sure you have a blender that can handle hot liquid, and make sure to use a towel above the lid to protect your hands from getting burned.)

9 Return the blended liquid to the soup pot, with the chicken. Add salt to taste.

10 Serve each bowl garnished with green onions and a squeeze of fresh lemon juice.

NOTE: Depending on the size of chicken you have, this recipe may take a fairly large (7- to 8-quart) soup pot. If yours isn’t that large, you will want to use a smaller chicken (2 to 3 pounds) and scale down the sweet potatoes.

DOUBLE PORK PESTO PATTIES WITH WILTED CHARD

1 cup packed basil

⅓ cup olive oil

1 teaspoon lemon juice

1 clove garlic, minced

1 pound pastured ground pork

4 slices bacon, minced (check ingredients to ensure it is gluten- and nightshade-free)

2 large bunches rainbow chard, tough stems removed, leaves cut into long ribbons

Salt, to taste

1 Place the basil, olive oil, lemon juice, and garlic in a blender or food processor and process on high until smooth. Set aside.

2 Place the ground pork and bacon in a large bowl, add the basil mixture, and combine all ingredients by hand. Form 4 large patties.

3 Preheat a heavy-bottomed skillet on medium-high heat. When the pan is hot, add the patties and cook for 5 to 7 minutes per side, until completely cooked through. Remove and set aside, reserving the juices in the pan.

4 Turn the heat down to medium, and add the chard to the skillet. Don’t worry if it doesn’t all fit initially—you can continue to add chard as it wilts. Cook, stirring, until the chard is wilted and the liquid evaporates, 7 to 8 minutes. Season with salt.

STORAGE: Prepped, uncooked patties keep for 3 to 4 days in the fridge; cooked patties keep for 5 to 6 days, and the wilted chard keeps for about 2 days. Freeze between slices of wax paper for long-term storage.

NOTE: If you are following this recipe as a part of the meal plan, cook the patties as written but halve the chard portion, using only one bunch of chard. Cook the second bunch fresh on the third day—it only takes a few minutes!

SOUPS AND STEWS

BALSAMIC BEEF STEW

1½ pounds grass-fed beef stew meat

1 tablespoon sea salt

2 tablespoons solid cooking fat

1 onion, chopped

3 cloves garlic, minced

1 tablespoon minced fresh thyme

2 large sweet potatoes, peeled and chopped (about 6 cups)

6 carrots, peeled and chopped (about 3 cups)

2 ribs celery, chopped (about 1 cup)

1½ cups Bone Broth

½ cup balsamic vinegar

2 tablespoons coconut oil

1 Place the meat in a small bowl and coat with the salt. Heat the solid cooking fat in a heavy-bottomed skillet on medium-high heat. When the fat has melted and the pan is hot, add the stew meat. Cook for 5 minutes, turning occasionally for even browning. Place the browned meat in the bottom of a slow-cooker or pressure cooker.

2 Turn the heat down to medium and add the onions to the skillet, cooking for 7 minutes, until translucent. Add the garlic and thyme, and sauté for another couple of minutes, until fragrant. Turn off the heat and add to the meat in the slow-cooker or pressure cooker.

3 Add the sweet potatoes, carrots, celery, and 1 cup of the broth to the meat mixture and cook on low for 8 hours or high for 4 hours, if using a slow-cooker. Alternately, cook for 35 minutes under high pressure using a pressure cooker.

4 Add the remaining ½ cup broth, the vinegar, and coconut oil to the skillet used for the onion mixture. Bring to a boil, turn down to a simmer and reduce by half. Place in the refrigerator as the stew cooks.

NOTE: Use a refined coconut oil for this recipe to avoid an overly strong coconut flavor.

THAI SEAFOOD CHOWDER

6 cups Bone Broth

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

1 lime, zested (zest reserved) and cut into wedges

4 cloves garlic, minced

1 tablespoon sea salt

2 white sweet potatoes, peeled and cut into 1½-inch chunks (about 4 cups)

1 tablespoon solid cooking fat

2 cups shiitake mushrooms, sliced (use button mushrooms if you can’t find them)

1 bunch green onions (ends removed), chopped

1 large head of bok choy, chopped

1 pound shrimp, peeled, deveined, and tails removed

½ pound firm white fish (like cod or halibut), chopped

1 (14-ounce) can full-fat coconut milk (check ingredients to ensure no thickeners or additives)

1 cup packed basil, chopped

1 Combine the broth, ginger, lime zest, garlic, sea salt, and sweet potatoes in a large, heavy-bottomed pot. Bring to a boil, reduce to a simmer, and cook for 12 minutes, uncovered.

2 Meanwhile, heat the solid cooking fat in a heavy-bottomed skillet on medium heat. When the fat has melted and the pan is hot, add the mushrooms and green onions. Sauté until the mushrooms are tender, about 4 minutes. Stir the mushroom mixture and bok choy into the broth mixture.

3 Stir in the shrimp, fish, and coconut milk. Bring back to a simmer and cook for another few minutes, until the shrimp and fish are cooked through and appear opaque.

HIDDEN LIVER CHILI

3–4 slices bacon (check ingredients to ensure it is gluten- and nightshade-free)

1 yellow onion, chopped

4 cloves garlic, minced

2 cups Bone Broth

1 teaspoon sea salt

3 parsnips, cut into 1½-inch chunks

2 carrots, chopped

4 ribs celery, chopped

¼ cup fresh oregano, minced

2 pounds grass-fed ground beef

2 (15-ounce) cans pumpkin puree (check ingredients to ensure no thickeners or additives)

½ pound grass-fed beef liver, ground or grated (see Note)

1 lemon, juiced

1½ tablespoons grated fresh ginger

Avocado slices, for garnish

1 Add the slices of bacon to a large heavy-bottomed pot on medium heat, and cook, turning when necessary, until crispy, about 10 minutes. Set aside to cool. Crumble, leaving the fat in the pan.

2 Add the onion to the pan and cook for 5 to 7 minutes, stirring, until translucent. Add the garlic and cook another 3 minutes, until fragrant.

3 Add the bone broth, sea salt, parsnips, carrots, celery, and oregano to the pot, bring to a boil, and turn down to a simmer. Cook, covered, for 20 minutes.

4 Meanwhile, brown the ground beef in a skillet on medium-high heat, being sure to stir it occasionally so that the meat is browned evenly.

5 Add the pumpkin, ground beef, and liver to the pot with the vegetables and cook for another 10 minutes, until the vegetables are tender.

6 Add the lemon juice and fresh ginger, and serve garnished with avocado slices and crumbled bacon.

STORAGE: Keeps for a week in the refrigerator, without the avocado. Also freezes well.

NOTE: Instead of preparing the liver every time we make this recipe, we like to have some grated or shredded liver already frozen and ready to go. Take a chunk of frozen liver and either use the shredder blade on the food processor or a box grater to process it, and then freeze in ½-pound batches to add to this chili.

LEMONGRASS-SCENTED CHICKEN STEW

1 large, whole pastured chicken (5–6 pounds)

1 bay leaf

4 stalks lemongrass

2 tablespoons solid cooking fat

1 onion, chopped

1 piece (2 inches) fresh ginger, peeled and minced

1 piece (2 inches) fresh turmeric, peeled and minced

1 large butternut squash, peeled, seeded, and cubed (about 6 cups)

1 lemon, juiced

1 teaspoon sea salt

1 bunch cilantro, stems removed and roughly chopped

Avocado, for garnish (optional)

2 Fill the pot with cold water until the chicken is just covered. Add the bay leaf, cover, and bring to a boil, turning down to a bare simmer. Cook until the meat is tender and falling off the bone, 60 to 90 minutes. The lower the simmer, the more tender the chicken will come out. Skim the surface of the broth to remove any scum that may appear during cooking.

3 Meanwhile, slice off the root ends of the lemongrass stalks, as well as the green part 5 to 6 inches from the bottom. Take the flat part of the knife and press down on the lemongrass on the cutting board—this is called bruising and it will help release the oils and flavor the stew. Set aside with the other spices.

4 Remove the chicken from the pot and set it aside. Pour the broth through a fine-mesh strainer, being careful to catch the broth in a second pot! Discard the bay leaf and set the broth aside.

5 Place the empty stockpot back on the stove and heat the cooking fat on medium heat until it is melted and the pot is hot. Add the onions, and cook for about 5 minutes, stirring, until they begin to soften and brown slightly. Add the lemongrass stalks, ginger, and turmeric, and cook for a few more minutes, stirring to ensure that they don’t burn.

6 Add the butternut squash, reserved broth, lemon juice, and sea salt to the pot. Bring to a boil and then turn down to a simmer. Cook for 5 minutes.

7 Meanwhile, use two forks to remove the meat from the chicken (CAUTION: hot) and set aside. Keep the bones to add to your next batch of Bone Broth .

8 Remove the lemongrass stalks from the stew, and add the chicken. Cook for another 5 to 10 minutes, or until the squash is just tender.

9 When the stew is finished, turn off the heat and stir in the cilantro. Serve garnished with fresh avocado, if using.

NOTE: Depending on the size of chicken you have, this recipe may take a fairly large (7- or 8-quart) soup pot. If yours isn’t that large, you will want to use a smaller chicken (2 to 3 pounds) and scale down the butternut squash.

VARIATIONS: Don’t have winter squash? This stew tastes great with carrots, but you will need to extend the cooking time in step 6 to 30 minutes. Don’t have fresh ginger or turmeric? Substitute 1 teaspoon dried ginger and 1 teaspoon ground turmeric for fresh. Don’t have time to cook the chicken? Use a clean rotisserie or previously cooked chicken and 4 quarts of bone broth and skip steps 1, 2, and 4.

BEEF CURRY SOUP

2 tablespoons solid cooking fat

1½ pounds grass-fed beef stew meat

1 large yellow onion, chopped

3 cloves garlic, minced

1 piece (1½ inches) fresh ginger, peeled and minced

1½ cups Bone Broth

½ cup water

1 tablespoon apple cider vinegar

1 teaspoon sea salt + additional to taste

4 large parsnips, chopped into 1½-inch chunks

3 large carrots, chopped

1 tablespoon ground turmeric

⅛ teaspoon ground cinnamon

1 (14-ounce) can full-fat coconut milk (check ingredients to ensure no thickeners or additives)

1 bunch kale, stems removed and chopped

1 bunch cilantro, stems removed and roughly chopped

Juice from 1 lime

1 Heat the solid cooking fat in a large heavy-bottomed pot on medium-high heat. When the fat has melted and the pan is hot, brown the stew meat for 5 to 7 minutes, stirring once or twice to brown evenly. Remove to a plate and set aside. If your pot is too small to fit all of the stew meat on the bottom without touching, brown in two batches.

2 Turn the heat down to medium and add the onions. Cook for 7 minutes, or until translucent. Add the garlic and ginger and cook for another couple of minutes, stirring, until fragrant.

3 Add the bone broth, water, vinegar, 1 teaspoon sea salt, and browned meat to the pot. Bring to a boil, cover, and then turn down to a bare simmer and cook for 30 minutes. Check to make sure the stew is cooking at a very low simmer and not boiling; this will ensure that the meat stays tender.

4 Add the parsnips, carrots, turmeric, and cinnamon to the pot. Cook at a bare simmer for another 45 minutes, or until the vegetables are just tender.

5 Add the coconut milk and kale to the pot. Continue to cook at a bare simmer for another 10 minutes, being sure to stir a couple times as the kale cooks and reduces in size.

6 Turn off the heat, stir in half of the cilantro and all of the lime juice, and salt, to taste. Serve warm, garnished with the remainder of the cilantro.

VARIATIONS: Can’t find parsnips? Use rutabagas or turnips to switch things up! This recipe also works well with alternate greens (like collards or chard) as well as lamb or goat instead of the beef.

MAIN DISHES

MOROCCAN CHICKEN THIGHS WITH APRICOTS AND OLIVES

2 tablespoons solid cooking fat

2 pounds pastured boneless, skin-on chicken thighs

1 onion, chopped

1 piece (1½ inches) fresh ginger, peeled and minced

3 cloves garlic, minced

3 large carrots, chopped

5 ribs celery, chopped

1 cup Bone Broth

½ cup dried apricots, quartered

½ cup green olives, halved (without pimento)

1 lemon, ends trimmed, halved lengthwise, and thinly sliced

¾ teaspoon sea salt

½ teaspoon ground turmeric

¼ teaspoon ground cinnamon

1 tablespoon minced fresh oregano

1 Heat the solid cooking fat in a large heavy-bottomed pot on medium-high heat. When the fat has melted and the pan is hot, add the chicken thighs, skin-side down, cooking on one side for 3 to 5 minutes or until the skin is golden brown and crispy. Don’t fuss with them to ensure that they get crispy! Remove from the pan and set aside.

2 Turn the heat down to medium. Add the onions, and cook, stirring, for 5 to 7 minutes, or until translucent. Add the ginger and garlic, and cook, stirring for another couple of minutes, until fragrant. Add the carrots and celery and cook, stirring, for 5 more minutes.

3 Add the bone broth to the pot, along with the apricots, olives, lemon, sea salt, turmeric, and cinnamon. Stir to combine. Add the chicken back to the pot, nesting it into the vegetables and liquid, crispy-skin-side up, and sprinkle with the oregano. It may seem like the pot doesn’t have a lot of liquid, but the chicken will soften up and become more juicy as it cooks. Turn down to medium-low, cover, and simmer for 20 minutes. Rearrange the chicken so that it is just nested into the vegetables (there should be more liquid now) and cover and simmer for another 10 minutes, or until the chicken is cooked through.

APPLE-BEET BURGERS WITH PARSNIP FRIES AND HORSERADISH SPREAD

FRIES

2 pounds parsnips, peeled and sliced into “fries”

2 tablespoons sea salt

2 tablespoons solid cooking fat , melted

BURGERS

1 pound grass-fed ground beef

½ cup grated beet (about 1 small beet) (see Note)

½ cup grated sweet apple (about 1 small apple)

¼ cup minced white onions

1 teaspoon smoked sea salt

2 teaspoons minced fresh thyme

SPREAD

½ cup peeled, grated fresh horseradish

¼ cup minced fresh chives

1 tablespoon apple cider vinegar

1 teaspoon honey

3 tablespoons olive oil

2 Place the parsnips in a large bowl and toss with the salt and fat. Spread evenly on both of the baking sheets, and place in the oven for 25 to 30 minutes to cook, tossing once.

3 While the parsnips are in the oven, combine all of the burger ingredients in a large bowl and mix by hand to combine. Form into 4 large patties.

4 Heat the grill or a heavy-bottomed skillet on medium-high heat. When the grill or pan is hot, cook the patties for 8 minutes per side, or until fully cooked.

5 Combine all of the spread ingredients in a small bowl and whisk together. Set aside.

6 When everything is finished cooking, serve warm with the horseradish spread on top of the burgers.

STORAGE: Patties and parsnips keep for 5 to 6 days; spread keeps for 2 to 3 days.

NOTE: Because of the color of the beets, these burgers may appear undercooked when they are done. When in doubt, use a thermometer to make sure they reach 155°F internally.

LAMB TAGINE WITH CAULIFLOWER “RICE”

1 pound lamb stew meat

1 tablespoon sea salt

4 tablespoons solid cooking fat , divided

½ cup dried apricots, halved

½ cup prunes, halved

½ cup raisins

¾ cup Bone Broth

2 tablespoons apple cider vinegar

2 tablespoons lemon juice

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1 teaspoon ground turmeric

1 small red onion, diced

1 head cauliflower, roughly chopped

2 Place 2 tablespoons of the solid cooking fat in a heavy-bottomed skillet on medium-high heat. When the fat has melted and the pan is hot, add the stew meat, turning every few minutes to ensure even browning.

3 Place the stew meat and the remaining ingredients, except the cauliflower, into a slow-cooker or pressure cooker. Cook on low for 8 hours or high for 4 hours, if using a slow-cooker. Cook for 35 minutes under high pressure using a pressure cooker.

4 Before the tagine finishes cooking, process the cauliflower in a food processor by pulsing until rice-size granules form. Be careful not to overprocess. Set aside.

5 Place the remaining 2 tablespoons of solid cooking fat in a heavy-bottomed skillet on medium heat. When the fat is melted and the pan is hot, sauté the cauliflower for 5 minutes, stirring, until soft.

EMERALD SALMON WITH ZESTY GREEN SAUCE

SALMON

1 crown broccoli, chopped into 1½-inch pieces

½ bunch asparagus, stemmed and cut into thirds

1 bulb fennel, chopped into 1½-inch pieces

2 tablespoons coconut oil, melted

¾ teaspoon sea salt, divided

1 pound wild-caught salmon fillet

SAUCE

1 bunch cilantro, stems removed (about 1 cup)

2 cloves garlic, roughly chopped

1 piece (½ inch) ginger, peeled and roughly chopped

⅓ cup olive oil Juice and zest of ½ lemon

2 tablespoons water

¼ teaspoon sea salt

1 Preheat the oven to 425°F. Place the broccoli, asparagus, and fennel in a large bowl. Add the coconut oil and ½ teaspoon of the sea salt, and stir until all of the vegetables are coated in oil and salt.

2 Transfer the vegetables to a large rimmed baking tray or dish, making sure they are arranged evenly. Place in the oven and cook for 10 to 12 minutes, or until the vegetables are just softened.

3 Make a space for the salmon in the middle of the baking dish by moving the vegetables to the outside. Place the salmon in the baking dish, sprinkle with the remaining ¼ teaspoon sea salt, and arrange the vegetables around it. Place in the oven and cook for 10 to 15 minutes, or until the thickest part of the salmon is opaque and flakes easily with a fork (the cooking time will vary depending on how thick the fish is).

4 Meanwhile, place all of the sauce ingredients in a blender and blend on high for 30 seconds, until thoroughly combined.

5 Serve the vegetables and salmon warm, drizzled with a generous portion of the green sauce.

STORAGE: Salmon keeps for a couple of days in the refrigerator; vegetables and sauce will keep for a week. Sauce freezes well.

VARIATION: This recipe works great with Brussels sprouts instead of broccoli.

CITRUS-GINGER BRINED PORK ROAST

BRINE

8 cups water, divided

½ cup chopped fresh ginger

½ cup sea salt

1 tablespoon orange zest

1½ cups orange juice

1 tablespoon apple cider vinegar

2–3 pounds pastured pork roast

RUB

1 tablespoon orange zest

1 tablespoon peeled and grated fresh ginger

¾ teaspoon thyme

2 cloves garlic, minced

VEGETABLES

1 butternut squash, peeled and chopped into 1½-inch chunks (about 4 cups)

1 pound carrots, peeled and chopped (about 4 cups)

1 cup packed fresh basil

⅓ cup olive oil

2 teaspoons orange juice

2 teaspoons orange zest

½ teaspoon sea salt

1 clove garlic, minced

1 To make the brine, boil 4 cups of the water with the ginger. Allow to cool and mix with the remaining brine ingredients (including the remaining water), except the pork roast. Place the roast in a large covered pot (slow-cooker inserts work really well), pour the brine liquid over it, and cover. Place the pot in the refrigerator for 6 to 8 hours (see Note).

2 Drain the roast and discard the brine. Rinse the roast with cool water, pat dry, and place in a roasting pan. Set aside.

4 Place all of the rub ingredients in a food processor or blender and process for 30 seconds, or until combined. Coat the entire roast in this mixture. Leaving the fat cap facing up, place the roast in the oven to cook for 3 hours, or until the internal temperature reaches 145°F.

5 While the roast is cooking, place the squash and carrots in a large bowl. Process the basil, olive oil, orange juice, orange zest, sea salt, and garlic in a food processor or blender until smooth. Pour over the vegetables and stir to coat. Place the vegetables in a single layer on a baking sheet.

6 When the roast is finished, remove from the oven, tent with foil, and allow to rest for 20 minutes before carving. Turn the oven temperature up to 400°F. Roast the vegetables in the oven for 30 minutes, stirring once halfway through for even browning.

SPATCHCOCKED CHICKEN WITH TURMERIC VEGGIES

2 pounds rutabagas (about 2), chopped into 1-inch chunks

5 large carrots, chopped into 1-inch chunks

1 green apple, cored and chopped into 1-inch chunks

2 tablespoons solid cooking fat , melted

1½ tablespoons minced fresh thyme

½ teaspoon ground turmeric

1½ teaspoons sea salt, divided

Ground cinnamon

1 pastured chicken (4–5 pounds)

½ teaspoon garlic powder

½ teaspoon onion powder

1 Preheat the oven to 425°F. Place the chopped rutabagas, carrots, and apples into a large mixing bowl. Add the cooking fat, thyme, turmeric, ½ teaspoon of the sea salt, and a pinch of cinnamon, and stir until well combined.

2 Transfer the vegetables to a large rimmed baking tray or dish, making sure they are arranged evenly. Set aside.

3 Rinse the chicken thoroughly under cold water. Place the chicken, breast-side down, in the sink, and using a pair of kitchen shears, cut along the backbone, starting just to the right of the tail and then ending at the neck. Repeat the process to the left of the tail. Remove the backbone and reserve for broth-making. With the chicken still breast-down in the sink, look for the sternum—a large piece of cartilage in the middle of the breast. Pierce or cut it with the shears. Now, flip the chicken over, flattening the breast.

4 Dry the chicken off thoroughly with paper towels and place it on top of the dish with the vegetables.

5 Combine the remaining 1 teaspoon sea salt, garlic powder, onion powder, and a pinch of cinnamon in a small bowl. Sprinkle over the chicken and rub to coat evenly. Make sure to cover every last bit!

6 Bake for 50 minutes, and then check for doneness with a thermometer—cook until the internal temperature measured at the thickest part of the breast is 165°F. Depending on the size of the bird, it could take 90 minutes or more to cook. If you notice the wings starting to burn, cover them with foil as the rest of the chicken continues to cook.

HERBED SEAFOOD BAKE WITH BACON-RADICCHIO SALAD

SEAFOOD

1 pound mussels, scrubbed (see Note)

1 pound littleneck clams, scrubbed (see Note)

½ pound raw jumbo shrimp, deveined

Fresh thyme sprigs

Fresh marjoram sprigs

Fresh oregano sprigs

3 cloves garlic, minced

1 tablespoon sea salt

2 tablespoons olive oil

1 tablespoon chopped fresh parsley

SALAD

3 slices bacon, fried crisp and crumbled

1 pear, cored and chopped

1 small head radicchio, chopped

1 head endive, chopped

1 tablespoon olive oil

1 tablespoon white balsamic vinegar

2 Place the seafood on the baking sheet and top with the thyme, marjoram, and oregano sprigs, garlic, and sea salt. Place in the oven and roast for 15 minutes, or until most of the shells have opened. If any mussels or clams remain unopened, discard, as this may indicate they are bad.

3 While the seafood is roasting, combine all of the salad ingredients in a serving bowl and toss to combine.

4 You will know the seafood is finished cooking when the shrimp is pink and opaque. Remove from the oven, transfer to a serving dish, drizzle with olive oil, and sprinkle with parsley. Serve with the salad on the side.

NOTE: To clean shellfish, start by discarding any broken shells and rinsing under cold running water. Transfer to a large pot of cold salted water and refrigerate for 30 minutes. Instead of straining the shellfish, lift them individually out of the pot so that the sediment stays at the bottom. If there is any debris or are “beards” on the mussels, pinch them off before cooking.

VARIATION: This recipe can easily be doubled to serve 4 people. It is extremely easy, but looks elegant and sophisticated for a dinner party.

SALADS

CURRIED CHICKEN SALAD

SALAD

1 tablespoon solid cooking fat

1½ pounds pastured chicken breasts

1 cup Bone Broth

4 ribs celery, finely chopped

2 large carrots, finely chopped

1 green apple, cored and finely chopped

½ red onion, minced

2 cloves garlic, minced

½ cup currants or raisins

½ pound mixed salad greens, for serving

Chives, finely chopped, for garnish

DRESSING

¾ cup olive oil

Juice of 1 lemon

1 teaspoon apple cider vinegar

1 teaspoon ground turmeric

¾ teaspoon sea salt

½ teaspoon ground cinnamon

1 Heat the solid cooking fat in a skillet over medium heat. When the fat has melted and the pan is hot, cook the chicken, top-side down, for 5 to 7 minutes, or until lightly browned.

2 Flip each piece of chicken, add the broth, cover, and lower the heat so that it simmers. Cook for 15 to 20 minutes, or until the internal temperature measured at the thickest part of the breast reaches 165°F.

3 Meanwhile, combine the celery, carrots, apples, onions, garlic, and currants or raisins in a large bowl and set aside.

4 Place all of the dressing ingredients in a small bowl and whisk until well combined. Add to the bowl with the vegetables, stir to combine, and set aside.

5 Remove the chicken from the pan and set aside to cool. Once it is cool enough to handle safely, or using two forks, shred the breast meat.

6 Add the chicken to the bowl with the vegetables and dressing, stir well to combine, and serve on a bed of salad greens, garnished with the chives.

COLD “NOODLE” AND SALMON SALAD

SALAD

1½ pounds wild-caught salmon, cut into 4 servings

Sea salt, to taste

4 green onions, chopped

2 large zucchini

½ bunch radishes, ends removed and very thinly sliced (about 1½ cups)

DRESSING

2 cups chopped parsley

¾ cup olive oil

Zest and juice of ½ lemon

2 teaspoons minced capers

2 Place the salmon, skin-side down, on a baking sheet and season with the sea salt. Top with the green onions. Bake for 15 minutes, depending on the thickness of the fillet. To tell if it is finished, its flesh should no longer be translucent, and it should flake with a fork.

3 While the salmon is baking, “spiralize” the zucchini using a spiralizer tool or a vegetable peeler to make long ribbons. Place in a large bowl, and add the radishes.

4 Place all of the dressing ingredients in a jar, close the lid tightly, and shake to combine. Pour the dressing over the zucchini salad, and toss to combine.

STEAK SALAD WITH SPRING VEGGIES

SALAD

1 bunch asparagus spears, woody ends removed, chopped in half

3 cups packed mixed greens

1 cup quartered artichoke hearts (canned, packed in water, and drained)

1 pound grass-fed beef steak (ribeye or New York strip works well)

Sea salt

1 tablespoon solid cooking fat

DRESSING

½ cup olive oil

2 tablespoons red wine vinegar

1 small shallot, minced

3 cloves garlic, minced

1 Place the asparagus in a pot and cover with water. Bring to a boil on high heat with the lid on. Immediately remove from heat, drain, and set aside.

2 Place all of the dressing ingredients into a jar, close the lid tightly, and shake to combine. Set aside.

3 Add the greens, artichokes, and asparagus to a large serving bowl and toss to combine.

4 Move the oven rack to the top and preheat the broiler. Rub the steak on both sides with salt, to taste.

5 Heat the solid cooking fat in the bottom of a cast-iron, ovenproof skillet on high heat. When the fat has melted and the pan is hot, sear the steak for 30 seconds on each side and carefully move the pan to the oven. Broil the steak for 2 minutes per side.

6 When the steak is finished, move it to a plate, loosely tent with foil, and allow to rest for 5 minutes. Slice the steak as thinly as possible.

7 Add the warm, thinly sliced steak and half of the dressing to the salad ingredients and toss to combine.

8 Serve with the remaining dressing or store it in an airtight jar in the refrigerator.

STORAGE: Keeps for 3 days in the refrigerator, dressing and salad stored separately.

TUNA SALAD WITH AVO OR GARLIC “MAYO”

AVOCADO MAYO

1 avocado

½ cup olive oil

¼ cup water

½ lemon, juiced

1 clove garlic

½ teaspoon turmeric

½ teaspoon sea salt

GARLIC MAYO

½ cup coconut concentrate, warmed (also known as coconut manna or coconut butter; see Note )

½ cup hot water

¼ cup olive oil

3–4 cloves garlic

¼ teaspoon sea salt

SALAD

1 (12-ounce) can tuna, drained

3 ribs celery, finely chopped

1 carrot, finely chopped

3 radishes, finely chopped

½ cup grapes, halved

1 tablespoon minced fresh dill

Fresh salad greens

1 Place all of the mayo ingredients for the flavor you choose in a blender and blend on high for a minute or two, until a thick sauce forms (when freshly made, it should resemble the consistency of conventional mayo). If the sauce is too thick, thin with water until the desired consistency is reached.

2 Combine the tuna, celery, carrots, radishes, grapes, and dill in a bowl with the mayo and stir to combine.

STORAGE: Keeps for a few days in the refrigerator. Garlic mayo will harden in the refrigerator but softens up after 20 minutes at room temperature.

NOTE: In order to measure the coconut concentrate, it is best to soften it in a warm-water bath before use, as it is solid at room temperature. For brand recommendations, see Resources .

TREATS

ROASTED STONE FRUIT

½ orange, juiced (about 2 tablespoons)

1 tablespoon coconut oil, melted

¼ teaspoon ground ginger

¼ teaspoon ground cinnamon

¼ teaspoon sea salt

2 firm peaches, quartered and pits removed

2 firm nectarines, quartered and pits removed

1 Preheat the oven to 425°F. Place the juice, coconut oil, ginger, cinnamon, and sea salt in a medium bowl and whisk to combine.

2 Add the fruit to the bowl and stir until evenly coated with the mixture. Place the pieces of fruit on a parchment paper–lined baking sheet, giving them plenty of space between, sprinkling with remaining liquid (if there is any!).

3 Cook for 20 minutes, or until the edges are browned and the fruit is soft. Serve warm.

NOTE: If the fruit is more ripe than firm, it may take only 10 minutes to cook. Make sure to check in while cooking, if your fruit is already soft!

VARIATION: This recipe works well with other stone fruit, like apricots, as well as other types of fruit like apples and pears (although you will want to decrease the temperature to 375°F and increase the cooking time up to 20 additional minutes for these varieties).

LEMON PIE DATE BALLS

Zest of 1 small lemon

¼ cup unsweetened coconut flakes

½ teaspoon sea salt

1 tablespoon lemon juice

2 cups dates, pitted

½ teaspoon ground ginger

1 whole vanilla bean, minced

2 tablespoons coconut concentrate (also known as coconut manna or coconut butter; see Note)

1 Combine the lemon zest, coconut flakes, and sea salt in a shallow bowl and set aside.

2 Combine the remaining ingredients in a food processor, and pulse to process until a “ball” forms. If the mixture is still too dry, add 1 teaspoon of water at a time until it does form a “ball.”

3 Roll the mixture into approximately 8 small balls, and then roll through the lemon zest mixture to coat. Place on a parchment paper–lined plate, and transfer to the freezer for 5 minutes to harden.

STORAGE: Transfer to an airtight container for storage in the refrigerator. Keeps for a couple weeks; also freezes well.

NOTE: In order to measure the coconut concentrate, it is best to soften it in a warm-water bath before use, as it is solid at room temperature. For brand recommendations, see Resources . If you find yourself sensitive to vanilla bean seeds, scrape out the seeds and just use the pod.

GRANITAS

KIWI-LIME

4 kiwi fruits, peeled and chopped

Juice of 1 lime

¼ cup simple syrup (see Note)

¼ cup unflavored coconut water

STRAWBERRY “MARGARITA”

2 cups hulled and chopped strawberries

Juice of 1 lime

¼ cup simple syrup (see Note)

¼ cup unflavored coconut water

PIÑA COLADA

2 cups chopped pineapple

Juice of 1 lime

½ cup unflavored coconut water

1 Add all ingredients for the flavor you are making to a blender or food processor and process until smooth.

2 Pour into a 9 by 13-inch baking dish and place in the freezer, being sure to rake with the tines of a fork every 30 minutes for 4 hours, or until a “slushy” consistency develops.

NOTE: To make simple syrup, in a small saucepan, bring 1 cup honey and 1 cup water to a boil; simmer until the honey completely dissolves, about 3 minutes. Remove from the heat and let cool completely. Syrup stores in a glass jar for up to 1 month in the refrigerator.

RASPBERRY PUDDING

3 ripe avocados

1¾ cups frozen raspberries

¼ cup raw honey

3 tablespoons orange juice

½ vanilla bean, minced (see Note)

¼ teaspoon sea salt

Raspberries, for garnish

Mint leaves, for garnish

1 Place all ingredients in a food processor or a high-powered blender and mix until thoroughly combined, about 30 seconds, stopping to scrape down the sides, if needed.

STORAGE: Keeps in the refrigerator for a few days, but loses its color. Freezes well.

NOTE: If you find yourself sensitive to vanilla bean seeds, scrape out the seeds and just use the pod.

VARIATION: You can substitute other berries for this recipe—strawberries and blackberries both work well.

NO-BAKE LEMON-VANILLA “CHEESECAKE”

CRUST

1½ cups dried figs (about 7 ounces)

½ cup dried dates (about 2½ ounces)

½ cup unsweetened coconut flakes

1 tablespoon arrowroot starch

1 tablespoon melted coconut oil + additional for greasing the pan

Pinch of sea salt

FILLING

1 cup filtered water

2 teaspoons grass-fed gelatin

1 cup coconut concentrate, melted (also known as coconut manna or coconut butter; see Notes)

½ cup raw honey, melted

½ cup lemon juice (from about 4 lemons)

2 tablespoons lemon zest (from about 2 lemons)

1 whole vanilla bean, minced (see Notes)

¼ teaspoon sea salt

Fresh figs, for garnish

Mint sprigs, for garnish

1 Place the dried figs, dates, coconut flakes, arrowroot, 1 tablespoon coconut oil, and sea salt in a food processor and process on high until a thick, sticky, homogenous paste forms (30 to 45 seconds). Grease an 8" springform cake pan with additional coconut oil, add the crust mixture, and spread evenly into the bottom of the pan with your fingers. Put it in the refrigerator to cool while you make the filling.

2 Place the water in a small saucepan and sprinkle the gelatin on top, giving it a few minutes to absorb some of the liquid and “bloom.”

3 Meanwhile, combine the coconut concentrate, honey, lemon juice, lemon zest, vanilla bean, and sea salt in a blender or a food processor and blend on high for 30 seconds to combine. Set aside.

4 Place the saucepan with the gelatin on the stove and turn the heat on low. Heat the mixture very gently, stirring, only about 30 seconds or until the gelatin has dissolved completely. Do not let it get more than lukewarm.

5 Add the gelatin mixture to the blender or food processor with the rest of the filling ingredients and blend again, on high, until everything is well incorporated.

STORAGE: Keeps for a week in the refrigerator. Keep cool for best texture. Do not freeze.

NOTES: In order to measure the coconut concentrate, it is best to soften it in a warm-water bath before use, as it is solid at room temperature. For brand recommendations, see Resources . If you find yourself sensitive to vanilla bean seeds, scrape out the seeds and just use the pod.

VARIATION: If fresh figs aren’t in season, feel free to make this cake any time of year using other fresh fruit as a garnish. Berries or stone fruit would be great options.

4 - Week Meal Plan

INTRODUCTION

If you’d like to give the Autoimmune Protocol a try, it is best to set yourself up for success . What does that mean? The difference between making it happen and succumbing to temptation only a few days in is a good measure of planning and preparation. If you’ve done the work to make sure your kitchen is free of all of the inflammatory foods you no longer want to be eating and have replaced them with healing, nutrient-dense meals, there will be less chance of straying in weaker moments. Trust us—having been there, planning is the key to success in making these long-term dietary changes stick. Plus, once you start feeling better, it will be more motivation to continue!

The two big secrets to being prepared for the elimination phase are meal planning and batch-cooking. Meal planning is the practice of mapping out your meals for the week and letting that guide your shopping list and cooking days. Batch-cooking is the practice of cooking large batches of recipes to be enjoyed later, as a way to maximize time spent in the kitchen. Nobody wants to feel like a short-order cook, preparing three meals a day from scratch, especially when other family members are involved! Using the magical combination of meal planning and batch-cooking, you can reduce your time in the kitchen to four or five sessions per week, while still providing yourself all of the food you need for every meal.

In order to take all of the planning and guesswork out of figuring out what to eat, we have included a 4-week meal plan along with all of the supplemental resources you need to get started—pantry basics, shopping lists, a food selection guide, and a tool list. Make sure to read all of the accompanying material in this chapter, as it includes important information for personalizing and making the most of your protocol.

DISCLAIMER

Dietary changes can profoundly impact your health, and, because of this, it is important for you to speak with your doctor or key player for advice before implementing any dietary changes to see if they are right for you.

Notes about the Meal Plan and Shopping List

● All of the recipes included in the meal plan are suitable for the elimination phase of the Autoimmune Protocol—no grains, beans, legumes, dairy, eggs, nuts, seeds, or nightshade vegetables or spices.

● The meal plan feeds 1 person for 4 weeks, accounting for generous servings of food at mealtimes and to eat as snacks. In the beginning, it is important to make sure to have an abundance of food to avoid a situation where you are hungry and there is nothing to eat! If you find that the quantity is too much, you can easily freeze some servings of soups or stews to eat later (and then just think—you will be that much further ahead!).

● We have accounted for 4 to 6 ounces of meat per meal in the shopping lists and recipes. If you want to eat more or less, you can tweak this level accordingly. None of the recipes is so specific that a slight change in meat quantity will make a difference.

● If you will be feeding more than just yourself, you will need to make adjustments to the meal plan (like adding some portions or sides to the meals).

● The twice-weekly shopping lists include all of the food called for on the meal plan (not including optional snacks) and assume that you will be cooking midday (lunch) on Sundays and end-of-day (dinner) on Wednesdays.

Time Management

● Meals that need to be cooked from scratch are noted in bold type and those in regular type have already been prepped and cooked and only need a quick reheat or assembly. You can easily glance at the week and see which mealtimes will require more time for preparation. You can expect to do more cooking in the evenings and on weekends and little cooking from scratch at breakfast or lunch.

● Note that a couple of times a week, there are indications to thaw portions of previously frozen meals for the following day, or cook meals for the following day. For the latter, you can choose to cook these breakfasts fresh in the morning, or prep them the night before if you lack time early in the day.

● Plan on spending some time batch-cooking on the weekend for the upcoming week. If you don’t work a traditional workweek, shift the days so that the big cooking days fall when you have more time.

● If you are rendering your own solid cooking fat and/or making your own Bone Broth , schedule a time to do this before you embark on the meal plan so you have those ingredients ready. They will be called for in the recipes, so plan ahead!

● You will need to budget enough time to make two trips to the grocery store during the week. If you would like to gather everything in one trip that is fine, just take into account how long the meat will last in the refrigerator and set a freezing and thawing schedule if it is going to be too long before cooking.

Storing and Reheating Food

● Before you begin batch-cooking, make sure that you have enough storage containers. See the Tool List section for more details.

● To reheat meals, you can use a skillet, pot, oven, or microwave, whatever is your preference. Our favorite way is to use an oven-safe glass container in a low (300°F) oven for 20 minutes.

● For the meals that are to be frozen, if you are using glass, make sure to use no larger than a wide-mouth pint jar filled appropriately to the freeze line. Any jar with shoulders, or larger than this, is likely to crack.

● To thaw frozen meals, place the container in a warm-water bath for a couple of hours or directly in the refrigerator for 24 hours.

Other Notes

● Pay attention to the pantry items section on the shopping list and make sure that you are keeping them in stock—things like garlic, spices, cooking fats, and so on. The recipes in the meal plan will call on those items frequently, and they won’t be included on the regular shopping list.

● Pay attention to the tool list and make sure you have all of the items required. We don’t call for any unusual or expensive equipment, but there are a few common tools you will want to make sure you have in your kitchen, as well as containers to store your meals in once they are cooked.

● If you have any sensitivities or food preferences beyond what is omitted in the elimination phase, the meal plan can serve as a framework for you to customize. Many of the recipes come with substitution ideas.

Snacks and Treats

● You’ll notice the meal plan does not include recipes for snacks. Snacks tend to be highly individual, with some people needing them and others fine with three generous meals. In order to minimize waste and to make the meal plan fit more people’s needs, we have left you with generous portions that can be eaten as snacks, or you can freeze the leftovers and have some elimination phase–friendly snacks around, like fruit.

● Treats are best left for special occasions. Too much sugar can seriously undermine healing. If you can’t live without a treat, you can make one of the treat recipes earlier in this chapter , but try to limit it to once or twice a month, especially when you first begin.

Autoimmune Wellness Handbook 4-Week Meal Plan

Week 1
Shopping List

PANTRY ITEMS

Solid cooking fat of your choice (lard, tallow, duck fat, etc.; see Rendered Animal Fat )

Coconut oil

Extra-virgin olive oil

Full-fat coconut milk (BPA- and thickener-free)

Raw honey

Apple cider vinegar

Balsamic vinegar

Onion powder

Garlic powder

Bay leaves

Sea salt

Ground turmeric

Ground cinnamon

Ground cloves

Ground ginger

Yellow onions

Fresh garlic

Fresh ginger

SUNDAY

1 large, whole pastured chicken (5–6 pounds)

2 pounds bones (see Bone Broth )

1½ pounds grass-fed beef stew meat

1 (12-ounce) can tuna, packed in water

2 large sweet potatoes

4 large parsnips

1 pound carrots

1 bunch celery

2 large zucchini

1 bunch Swiss chard

1 bunch kale

1 bunch radishes

6 ounces fresh salad greens

2 cups button mushrooms

1 avocado or coconut concentrate *

1 bunch cilantro

Fresh dill

1 bunch green onions

1 lime

2 lemons

½ cup grapes

WEDNESDAY

1½ pounds grass-fed ground beef

1 (4–5 pounds) pasture-raised chicken

1 pound lamb stew meat

1 butternut squash

2 rutabagas (or 4 parsnips)

1 pound carrots

1 small red onion

1 head cauliflower

3 leeks

1 bunch fresh parsley

2 sweet apples

1 green apple

½ cup dried apricots

½ cup prunes

1½ cups raisins

Fresh thyme

1 lemon

Week 2
Shopping List

PANTRY ITEMS

Solid cooking fat of your choice (lard, tallow, duck fat, etc.; see Rendered Animal Fat )

Coconut oil

Extra-virgin olive oil

Full-fat coconut milk (BPA- and thickener-free)

Raw honey

Apple cider vinegar

Balsamic vinegar

Onion powder

Garlic powder

Bay leaves

Sea salt

Ground turmeric

Ground cinnamon

Ground cloves

Ground ginger

Yellow onions

Fresh garlic

Fresh ginger

SUNDAY

2 pounds grass-fed ground beef

1 pound pastured ground pork

1 pound wild-caught salmon fillet

½ pound grass-fed beef liver

1 pound bacon

3 parsnips

1 pound carrots

1 crown broccoli

1 bunch asparagus

1 bulb fennel

2 large bunches rainbow chard

1 bunch celery (if needed)

1 bunch cilantro

Fresh basil

Fresh oregano

1 avocado

2 lemons

WEDNESDAY

2–3 pounds pastured pork roast

2 pounds boneless, skin-on chicken thighs

1½ pounds pastured chicken breast

1 pound carrots (if needed)

1 bunch celery (if needed)

1 red onion (if needed)

6 ounces fresh salad greens

½ cup green olives (without pimento)

Fresh thyme (if needed)

Fresh oregano (if needed)

½ cup dried apricots

½ cup currants or raisins

6 oranges (or 1 orange and 1½ cups orange juice)

1 green apple

2 lemons

Week 3
Shopping List

PANTRY ITEMS

Solid cooking fat of your choice (lard, tallow, duck fat, etc.; see Rendered Animal Fat )

Coconut oil

Extra-virgin olive oil

Full-fat coconut milk (BPA- and thickener-free)

Raw honey

Apple cider vinegar

Balsamic vinegar

Onion powder

Garlic powder

Bay leaves

Sea salt

Ground turmeric

Ground cinnamon

Ground cloves

Ground ginger

Yellow onions

Fresh garlic

Fresh ginger

SUNDAY

2 pounds grass-fed ground beef

1½ pounds grass-fed beef stew meat

¼ pound grass-fed beef liver

2 pounds bones (if needed)

4 large sweet potatoes

2 pounds carrots

1 bunch celery (if needed)

1 bunch kale

Fresh rosemary

Fresh oregano (if needed)

Fresh thyme (if needed)

WEDNESDAY

2 (4–5 pounds) pasture-raised chickens

2 large sweet potatoes

1 large butternut squash

2 large zucchini

2 cups button mushrooms

1 bunch Swiss chard

1 bunch green onions

4 stalks lemongrass

Fresh turmeric (use ground if you can’t find fresh)

1 bunch cilantro

1 avocado

2 lemons

Week 4
Shopping List

PANTRY ITEMS

Solid cooking fat of your choice (lard, tallow, duck fat, etc.; see Rendered Animal Fat )

Coconut oil

Extra-virgin olive oil

Full-fat coconut milk (BPA- and thickener-free)

Raw honey

Apple cider vinegar

Balsamic vinegar

Onion powder

Garlic powder

Bay leaves

Sea salt

Ground turmeric

Ground cinnamon

Ground cloves

Ground ginger

Yellow onions

Fresh garlic

Fresh ginger

SUNDAY

1 pound grass-fed ground beef

1 pound pastured ground pork

1 pound wild-caught salmon fillet

½ pound bacon

2 pounds parsnips

1 beet

1 crown broccoli

1 bunch asparagus

1 bulb fennel

½ pound fresh horseradish

2 large bunches rainbow chard

1 bunch cilantro

Fresh thyme (if needed)

Fresh chives

Fresh basil

1 apple

1 lemon

WEDNESDAY

1½ pounds grass-fed beef stew meat

1 (12-ounce) can tuna, packed in water

4 large parsnips

1 pound carrots

1 bunch celery (if needed)

1 bunch radishes

1 bunch kale

6 ounces fresh salad greens

1 bunch cilantro

Fresh dill

1 avocado or coconut concentrate *

1 lime

1 lemon

½ cup grapes

TOOL LIST

Here is a list of all of the kitchen tools you will need to have handy in order to follow the 4-Week Meal Plan. None is out of the ordinary, but it is important to make sure that you have everything you need before you get started. We’ve also included a list of optional tools that make some tasks (like making broth) easier, but aren’t required.

Optional

PANTRY GUIDE

In order to get your kitchen ready for the elimination phase, we recommend following our three-step pantry prep method for weeding out all of the foods that are likely temptations, as well as replacing those foods with nutritious alternatives.

Step #1: Get rid of all of the “bad stuff.”

The first thing you should do is box up all of the foods you are unlikely to be eating again anytime soon—things like breads, pastas, flour, sugar, refined vegetable and seed oils, and anything processed that includes food chemicals and long ingredient lists. Donate it to the food pantry, and get it out of the house as soon as possible.

Step #2: Store all of the “maybe stuff.”

There are likely foods lurking in your pantry that will be off-limits during the elimination phase, but you may be able to reintroduce them with success later. Instead of preemptively tossing these ingredients, we suggest packing them up in a box and placing them in a closet or somewhere inconvenient, to minimize temptation. This would include things like gluten-free products containing nuts and seeds (like spices, nut butters, or just the raw nuts and seeds themselves), nightshades, coffee, and chocolate. No need to give away or toss if you might be able to have them again in the future!

We highly recommend actually getting these items out of sight instead of letting them sit in your cabinets while you undertake your elimination phase. Put them in a box, tape it up, and bury it in a closet somewhere. There is nothing worse than the unnecessary temptation of that chocolate bar sitting in your cupboard begging to be eaten!

Step #3: Stock your pantry with Autoimmune Protocol–friendly ingredients.

With all that room you just made, invest in some ingredients you will be using for cooking elimination phase–friendly meals. While you don’t need to go out and purchase everything on this list, at a minimum you will want some cooking fats, vinegar, some herbs and spices, and some baking ingredients should you decide to incorporate baking into your routine. Note that we don’t call for many of these baking ingredients in the recipes in this book, but you may want to use them for experimenting or following other elimination-phase treat recipes you find.

The truth is, setting up your pantry for the Autoimmune Protocol is pretty simple, and you don’t have to track down a bunch of exotic ingredients to make eating this way work. We suggest focusing mostly on finding a variety of high-quality cooking fats and spices to work with, rather than getting hung up on alternative flours, sweeteners, and snacks (which can be quite expensive!).

We’ve prioritized this list with the ingredients per category we think are most common in elimination phase–friendly recipes, with some mention of additional ingredients you may want to consider. For product recommendations for some of these ingredients, see Resources .

Alternative Flours

● ARROWROOT STARCH/FLOUR —This starch works well for thickening sauces or gravies, as well as baking. Most people are familiar with the small jars of it in the spice section, but it is available for a much better price in a bulk, bagged form.

● CASSAVA FLOUR —This flour is a newcomer on the scene and seems to create great texture when used in place of regular flour.

● COCONUT FLOUR —This is a common replacement in allergen-free baking that can be dry and difficult to work with. Most recipes use a blend of this flour with a starch like arrowroot or tapioca, which gives it a better consistency. Caution should be used for those who have a coconut sensitivity or don’t do well with inulin fiber.

● TAPIOCA STARCH/FLOUR —This starch is similar to arrowroot and often interchangeable. Like arrowroot, it can be used to thicken, as well as for baking.

● Less common flours include plantain flour, tigernut flour, and sweet potato flour.

Sweeteners

● COCONUT SUGAR —This is a nice option when granulated sugar is called for, instead of a liquid one, in a recipe.

● HONEY —Raw, unpasteurized honey is nice to have on hand to sweeten tea and make occasional treats. Be cautious; different types of honey can have different textures, greatly affecting the outcome baked goods.

● MAPLE SYRUP —The delicious flavor maple brings is undeniable, and having some grade B in the pantry for treat-making can be handy.

● Less common sweeteners include coconut syrup, maple sugar, and dried fruit (like dates, raisins, etc.).

Coconut Products

● COCONUT FLAKES —Large-flake coconut is nice to eat as a snack (it’s delicious toasted!) and the small-flake coconut can be used to make homemade coconut milk, as well as baked goods.

● COCONUT MILK —If you don’t have a high-powered blender to make it at home, thickener-free coconut milk packed in BPA-free cans is a nice option to have for using in sauces, smoothies, and curries. (BPA is an endocrine-disrupting chemical.)

● COCONUT WATER —While probably too sweet to drink regularly, it is nice to have on hand as a rehydration beverage should someone in the family come down with a stomach bug. It is also used in the Granitas recipe.

● COCONUT WRAPS —These are a fun option for a quick meal; just wrap and go!

Cooking Fats

● AVOCADO OIL —This is a nice alternative to olive oil, and the same quality and bottle requirements apply because it also easily oxidizes.

● COCONUT OIL —A great, neutral-flavored fat that is nice to use for cooking and can be used as the solid cooking fat called for in our recipes, should you not have high-quality animal fats to render yourself.

● EXTRA-VIRGIN OLIVE OIL —Try to find a high-quality, cold-pressed, organic oil that is stored in an opaque bottle.

● RENDERED SOLID COOKING FAT —This is one ingredient you can’t go without, as you will need it for cooking. Make your own using the Rendered Animal Fa t recipe! Lard, tallow, and duck fat all work well here—if you can’t make your own, check out Resource for sourcing options.

● Less common cooking fats include palm shortening and red palm oil (choose sustainably harvested).

Preserved Meat

● BEEF JERKY —Make your own or buy a brand that does not contain nightshades, soy, or gluten.

● CANNED FISH —Buy tuna, salmon, sardines, or oysters, packed in extra-virgin olive oil or water and not in BPA-lined cans. Make sure that they do not contain off-limit spices or soybean oil!

● EPIC BARS —These are great pemmican (fat and protein) bars that have a much softer texture than jerky and make a great snack.

● GELATIN —This is a nice ingredient to use as a gut-healing supplement (a lot of folks will stir it into tea) or to texturize allergen- free desserts (such as No-Bake Lemon-Vanilla “Cheesecake” ).

Assorted Foods and Flavorings

● OLIVES —If you can find them cured with salt only and not citric acid (derived from corn), these make an excellent snack. Beware of pimentos or other nightshade ingredients!

● FISH SAUCE —Use this to add umami to dishes (caution to those with histamine intolerance!).

● COCONUT AMINOS —This is a coconut-based soy sauce replacement that you can use in a stir-fry.

● APPLE CIDER VINEGAR —We recommend having at least one vinegar on hand to add to your meals, and this is an all-around standout that complements many flavors.

● Other flavorings include balsamic vinegar, white wine vinegar, red wine vinegar, and cooking wine.

Spices

● DRIED HERBS —Thyme, rosemary, dill, oregano, marjoram, and sage should get you started. Dried herbs aren’t nearly as tasty as fresh, but they work great in a pinch.

● GROUND SPICES —Turmeric, ginger, garlic, cinnamon, and onion are a great start here. You can use these to make your own elimination phase–friendly curry blend instead of using the usual nightshade and seed spice version.

● SALT —It is nice to have a few different types of salt on hand. A good all-around sea salt is a must in any kitchen. Try some fun options like truffle sea salt and smoked sea salt to add some additional flavor.

● SEAWEED —There are many types of seaweeds you can use to make elimination phase–friendly sushi (like nori), or just a blend of flakes to sprinkle on top of dishes. This is a great way to add flavor and nutrients to your meals.

● CAROB POWDER —You can use this ingredient to make chocolate-like treats.

Snacks

● SWEET POTATO CHIPS —Look for a brand that is cooked in coconut oil instead of seed oils. These are great for plane travel or road trips!

● PLANTAIN CHIPS —You can find these in both sweet and savory varieties (using either ripe or green plantains).

SELECTING FOODS

There is no question that higher-quality foods confer greater health benefits. The way livestock is raised or produce is grown does affect its nutrient value. Those nutrients are the focus of the Autoimmune Protocol and are exactly what a body healing from autoimmune disease requires. That said, we are well aware that these foods are often high-priced and, in many cases, not all that easy to track down. Wouldn’t it be amazing if every budget were big enough and every kitchen was within a few miles of an organic farm? Alas, we know that isn’t reality! Before we start exploring how to select the best-quality food, we want to emphasize that it is more important to just start . While quality matters, letting the pursuit of perfection prevent you from undertaking this journey to wellness is much worse than eating any “less than ideal” foods. See Resources for tips on sourcing foods mentioned below.

Meats/Fish

● GOOD: If you can’t afford or source organic grass-fed or pastured meats or wild-caught seafood, focus on buying leaner cuts of conventionally raised meats (try to make sure they are still hormone-free). Add organ meats and fish to your diet. Conventionally raised organ meat is inexpensive and still very nutrient dense, and farmed fish is better for you than no fish at all. Also consider wild-caught canned salmon, tuna, and sardines, which are cheap, but packed with nutritional value (be sure canned fish is free of soy and spices!). Limit how much conventionally raised poultry you eat, since it has the lowest value in terms of nutrition.

● BETTER: If you can afford or source some organic grass-fed or pastured meats or wild-caught seafood, focus on buying fatty cuts. The fat in these animals is great for you! Think fatty roasts and salmon fillets. You might also be able to find high-quality ground meat on sale from time to time. If so, stock up and freeze it.

● BEST: Getting all your meat and seafood organic grass-fed or pastured and wild-caught is ideal. Find farmers or fishmongers from whom you can buy directly in bulk in order to save the most money, while getting the highest quality. Ask about buying beef, pork, or lamb in wholes, halves, or quarters. You might be able to share the meat with a group of friends if you don’t have enough freezer space or don’t have the need for the large quantities. This way, you can take advantage of the lower bulk price and higher quality meat.

Fruits/Vegetables

● GOOD: If you cannot get all organic fruits and vegetables, start with the Environmental Working Group’s lists of “dirtiest” and “cleanest” produce (see Resources ). These lists are available on their website and published annually, revealing the most pesticide-laden fruits and vegetables versus those that have less chemical residue. These lists are known as the “Dirty Dozen” and the “Clean Fifteen.” Focus on avoiding those on the “Dirty Dozen” list. You can also watch for sales on organic, local, in-season produce, as it is usually more economical to buy this way. Finally, check out frozen vegetables. Freezing preserves nutrients and is lower cost.

● BETTER: If you can afford some organic produce, focus on organic versions of those on the “Dirty Dozen” list and round out variety with nonorganic fruits and vegetables from the “Clean Fifteen” list. Also, be sure to shop your local farmers’ market, looking for great deals on organic, local produce. If you focus on local produce, you may find that your budget can accommo date more than a little organic, since shipping costs are not part of the premium you are paying.

● BEST: Get all or as much of your produce as possible organic, local, and in-season. A great way to do this is by joining a CSA with a local farmer. CSA stands for “Community Supported Agriculture.” It is when you pay for a share of a farmer’s produce at the beginning of a season and then have that share delivered or pick it up weekly during harvest. Fill in variety at the farmers’ market, a co-op, or natural food store.

Fats/Oils

● GOOD: It is really best to avoid refined vegetable oils as much as possible. If your budget doesn’t have a lot of room for high-quality fats and oils, focus on just two staples: coconut oil and olive oil. A fat that is solid at room temperature is best for cooking at high heat. Use the coconut oil for applications like roasting or stir-frying. A fat that is liquid at room temperature is best for cold uses. Use the olive oil for dressings or to drizzle as a topping. Look for the olive oil to be cold-pressed and in an opaque bottle, and buy both in bulk, since it will be much cheaper and you’ll be relying on them so much.

● BETTER: If you can afford some higher-quality fats and oils, look for pastured animal fats to add to the coconut and olive oil. These fats are solid at room temperature and great for mixing up flavors and nutrients in roasting, stir-frying, etc. If you are willing to render your own lard (pork fat), tallow (beef fat), or duck fat (see Rendered Animal Fat ), you may be able to purchase large quantities of the fat from a farmer very cheaply. Once rendered, you can store the fat in the refrigerator or freezer. You might also consider adding avocado oil for variety in cold uses.

● BEST: The ideal would be purchasing a variety of pastured animal fats (rendering your own or purchasing already rendered), in addition to palm shortening, palm oil, and coconut oil, all of which can be used for high-temperature cooking, plus have different nutritional benefits and flavors. Also have on hand very high quality olive and avocado oil for cold uses.

WEEK 1
	BREAKFAST	LUNCH	DINNER	ALSO PREP
PREP DAY		Green Breakfast Soup	Tuna Salad with Avo or Garlic “Mayo”	Bone Broth (freeze all but 3 cups)
MONDAY	Green Breakfast Soup	Tuna Salad	Beef Curry Soup
TUESDAY	Green Breakfast Soup	Tuna Salad	Beef Curry Soup	Freeze 3 servings Green Breakfast Soup
WEDNESDAY	Green Breakfast Soup	Tuna Salad	Beef Curry Soup	Butternut Breakfast Bake
THURSDAY	Butternut Breakfast Bake	Beef Curry Soup	Lamb Tagine with Cauliflower “Rice”
FRIDAY	Butternut Breakfast Bake	Lamb Tagine	Spatchcocked Chicken with Tumeric Veggies
SATURDAY	Butternut Breakfast Bake	Lamb Tagine	Spatchcocked Chicken
SUNDAY	Butternut Breakfast Bake	Spatchcocked Chicken	Emerald Salmon with Zesty Green Sauce	Double Pork Pesto Patties with Wilted Chard

WEEK 2
	BREAKFAST	LUNCH	DINNER	ALSO PREP
MONDAY	Double Pork Pesto Patties	Spatchcocked Chicken	Emerald Salmon	Thaw 2 cups Bone Broth
TUESDAY	Double Pork Pesto Patties	Emerald Salmon	Hidden Liver Chili
WEDNESDAY	Double Pork Pesto Patties	Hidden Liver Chili	Curried Chicken Salad
THURSDAY	Double Pork Pesto Patties	Curried Chicken Salad	Hidden Liver Chili	Thaw 3 servings Green Breakfast Soup
FRIDAY	Green Breakfast Soup	Curried Chicken Salad	Hidden Liver Chili
SATURDAY	Green Breakfast Soup	Hidden Liver Chili	Citrus-Ginger Brined Pork Roast	Thaw 1 cup Bone Broth
SUNDAY	Green Breakfast Soup	Moroccan Chicken Thighs with Apricots and Olives	Citrus-Ginger Brined Pork Roast	Nutrivore’s Breakfast , Bone Broth (if needed)

WEEK 3
	BREAKFAST	LUNCH	DINNER	ALSO PREP
MONDAY	Nutrivore’s Breakfast	Moroccan Chicken Thighs	Citrus-Ginger Brined Pork Roast	Thaw 2 cups Bone Broth
TUESDAY	Nutrivore’s Breakfast	Moroccan Chicken Thighs	Citrus-Ginger Brined Pork Roast
WEDNESDAY	Nutrivore’s Breakfast	Moroccan Chicken Thighs	Balsamic Beef Stew
THURSDAY	Nutrivore’s Breakfast	Balsamic Beef Stew	Lemongrass-Scented Chicken Stew	Thaw 3 servings Green Breakfast Soup
FRIDAY	Nutrivore’s Breakfast	Lemongrass-Scented Chicken Stew	Balsamic Beef Stew
SATURDAY	Nutrivore’s Breakfast	Lemongrass-Scented Chicken Stew	Balsamic Beef Stew	Thaw 1 cup Bone Broth
SUNDAY	Green Breakfast Soup	Emerald Salmon with Zesty Green Sauce	Apple-Beet Burgers with Parsnip Fries and Horseradish Spread	Bone Broth (if needed)

WEEK 4
	BREAKFAST	LUNCH	DINNER	ALSO PREP
MONDAY	Green Breakfast Soup	Emerald Salmon	Apple-Beet Burgers	Freeze 3 cups Green Breakfast Soup
TUESDAY	Green Breakfast Soup	Emerald Salmon	Apple-Beet Burgers	Pork Patties Thaw 3 servings of chicken stew
WEDNESDAY	Double Pork Pesto Patties	Apple-Beet Burgers	Lemongrass-Scented Chicken Stew	Thaw 2 cups Bone Broth
THURSDAY	Double Pork Pesto Patties	Lemongrass-Scented Chicken Stew	Beef Curry Soup
FRIDAY	Double Pork Pesto Patties	Lemongrass-Scented Chicken Stew	Beef Curry Soup
SATURDAY	Double Pork Pesto Patties	Tuna Salad with Avo or Garlic “Mayo”	Beef Curry Soup	Thaw 1 serving Green Breakfast Soup
SUNDAY	Green Breakfast Soup	Tuna Salad	Beef Curry Soup

CHAPTER 8

Recipes + Meal Plan

Recipes

BASICS

NUTRIENT-DENSE STAPLES

BREAKFAST

SOUPS AND STEWS

MAIN DISHES

SALADS

TREATS

BASICS

BONE BROTH

STOVETOP METHOD

PRESSURE COOKER METHOD

WHEN THE BROTH IS FINISHED (USING EITHER METHOD)

RENDERED ANIMAL FAT

NUTRIENT-DENSE STAPLES

BACON–BEEF LIVER PÂTÉ WITH ROSEMARY AND THYME

FERMENTED VEGETABLES

YOU ALSO NEED

GELATIN GUMMIES

POMEGRANATE

BLUEBERRY

CITRUS-GINGER

BREAKFAST

BUTTERNUT BREAKFAST BAKE

NUTRIVORE’S BREAKFAST

VEGETABLES

PATTIES

GREEN BREAKFAST SOUP

DOUBLE PORK PESTO PATTIES WITH WILTED CHARD

SOUPS AND STEWS

BALSAMIC BEEF STEW

THAI SEAFOOD CHOWDER

HIDDEN LIVER CHILI

LEMONGRASS-SCENTED CHICKEN STEW

BEEF CURRY SOUP

MAIN DISHES

MOROCCAN CHICKEN THIGHS WITH APRICOTS AND OLIVES

APPLE-BEET BURGERS WITH PARSNIP FRIES AND HORSERADISH SPREAD

FRIES

BURGERS

SPREAD

LAMB TAGINE WITH CAULIFLOWER “RICE”

EMERALD SALMON WITH ZESTY GREEN SAUCE

SALMON

SAUCE

CITRUS-GINGER BRINED PORK ROAST

BRINE

RUB

VEGETABLES

SPATCHCOCKED CHICKEN WITH TURMERIC VEGGIES

HERBED SEAFOOD BAKE WITH BACON-RADICCHIO SALAD

SEAFOOD

SALAD

SALADS

CURRIED CHICKEN SALAD

SALAD

DRESSING

COLD “NOODLE” AND SALMON SALAD

SALAD

DRESSING

STEAK SALAD WITH SPRING VEGGIES

SALAD

DRESSING

TUNA SALAD WITH AVO OR GARLIC “MAYO”

AVOCADO MAYO

GARLIC MAYO

SALAD

TREATS

ROASTED STONE FRUIT

LEMON PIE DATE BALLS

GRANITAS

KIWI-LIME

STRAWBERRY “MARGARITA”

PIÑA COLADA

RASPBERRY PUDDING

NO-BAKE LEMON-VANILLA “CHEESECAKE”

CRUST

FILLING

Week 1
Shopping List

Week 2
Shopping List

Week 3
Shopping List

Week 4
Shopping List