NUTRITION RESOURCES

Recipe makes 2 servings. Macros Per Serving: Protein: 53g  |   Fat: 18g  |  Carbs: 47g  |  Fiber: 16g  |  Calories: 583 INGREDIENTS: 2 wild-caught salmon filets 1 can cannellini beans, drained & rinsed 1 pint grape tomatoes, halved 2 leeks, trimmed & sliced 2 cloves garlic, sliced 1 jar artichoke hearts (reserve liquid) 2 cups chicken or vegetable broth Sea salt & black pepper, to taste DIRECTIONS: In a deep frying pan sauté leeks, garlic, and grape tomatoes in a small amount of water. Season with salt and pepper.  Once clear and wilted, add artichokes, cannellini beans, and 1 cup chicken broth. Allow to simmer on low heat for about 8 minutes.   Add rest of chicken broth and reserve artichoke liquid and stir. Add salmon filets, seasoned with salt and pepper. Cover sauce pan and cook on low-medium heat until fish is fully cooked through, about 15 minutes.

Recipe makes 8 servings. Macros Per Serving: Protein: 54g  |   Fat: 21g  |  Carbs: 41g  |  Fiber: 4g  |  Calories: 556 INGREDIENTS: 1 free-range, organic beef roast (2 lbs) 1 pound carrots, peeled and quartered 8 medium potatoes, peeled and quartered 1 small onion, roughly chopped 1 cup beef or vegetable stock 2 TB red wine vinegar 1 TB fresh thyme (or 1 tsp dried) Generous amount sea salt Black pepper, to taste DIRECTIONS: Pour broth into slow cooker. Layer the carrots, potatoes, and onions in the cooker. Season the roast well with salt and pepper and place the roast on top of the onion layer. Drizzle vinegar and sprinkle thyme over the roast. Cook on high temperature setting for about 6 hours. 

Recipe makes 8 servings. Macros Per Serving: Protein: 32g  |   Fat: 8g  |  Carbs: 3g  |  Fiber: 0g  |  Calories: 233   INGREDIENTS: 1 boneless turkey breast, 2 pounds MARINADE INGREDIENTS: Juice of 2 lemons  2 sprigs fresh rosemary or more - needles skinned off stem 2 TB fresh oregano leaves (or 1 tsp dried oregano) 2 TB Dijon mustard 1/2 cup dry white wine  Himalayan salt and black pepper, to taste 2 cloves garlic, thin sliced ½ tsp onion powder Marinate turkey in a glass container, covered in refrigerator for 3-4 hours or overnight.  Place turkey in crockpot and pour extra marinade on top.  Cover & cook on low for 6-8 hours.

Recipe makes 8 servings. Macros Per Serving: Protein: 29g  |   Fat: 12g  |  Carbs: 32g  |  Fiber: 0.5g  |  Calories: 348 INGREDIENTS: 2 lbs organic ground turkey meat 2 large organic eggs 1 cup brown rice ½ yellow onion Handful chopped parsley 1 TB mustard 1 TB Primal Kitchen ketchup 1 cup whole wheat breadcrumbs 2-3 TB Worcestershire sauce ½ tsp garlic powder Sea salt and black pepper, to taste DIRECTIONS: Cook rice according to package instructions.  Sauté onion in a little bit of water and 1 TB Worcestershire sauce until clear. Add all ingredients, including cooked rice and onions, to a large mixing bowl and mix well.  Add more breadcrumbs as needed to get a not-too-sticky consistency. Place meatloaf mixture into 2 parchment-lined loaf pans (or form into loaves by hand and put in a parchment-lined baking sheet) and bake at 425℉ until fully cooked through, about 40 minutes. 

Recipe makes 4 servings. Macros Per Serving: Protein: 53g  |   Fat: 18g  |  Carbs: 120g  |  Fiber: 11g  |  Calories: 802 INGREDIENTS: 1 lb buckwheat or red lentil pasta 1.5 lb organic ground chicken meat ½ pound frozen peas 4 carrots, peeled & cut into rounds 1 small yellow onion 1 large can Tutto Rosso tomato sauce 4 TB worcestershire sauce ½ cup organic cream ¼ tsp garlic powder Sea salt & black pepper to taste DIRECTIONS: Prepare pasta according to package instructions. In a deep frying pan place carrots, onion, peas, and dry seasonings with a little bit of water to sauté.  Once carrots start to get a little soft, add tomato sauce and cream. Stir well and allow to simmer on low heat. In a separate pan cook ground chicken meat in a little bit of water or chicken broth. Add seasonings and Worcestershire sauce.  Break up with spatula into crumbles and cover until fully cooked. Add chicken to the deep pan with sauce and vegetables. Stir well and then pour entire mixture over pasta.  Serve and enjoy.

Recipe makes 4 servings. Macros Per Serving: Protein: 45g  |   Fat: 9g  |  Carbs: 57g  |  Fiber: 6g  |  Calories: 508 INGREDIENTS: 4 organic chicken breasts (boneless, skinless) 2 cups brown rice 5 cups chicken broth 1 large red bell pepper 1 large yellow onion ½ lb snow peas ⅓ bag baby carrots, sliced lengthwise 1 can water chestnuts 2 TB sesame seeds Cold-pressed sesame oil (optional) Non-GMO soy sauce (optional) DIRECTIONS: Prepare 2 cups brown rice in 4 cups chicken broth for maximum flavor. In a deep frying plan add 1 cup chicken broth, a sprinkling of soy sauce, and all vegetables.  Season well with salt and pepper.   Remove vegetables and in same pan add chicken. Season well with salt and pepper. Add a little more chicken broth and soy sauce and cook. Flip chicken after 6 minutes  and top with sesame seeds. Then cover pan to finish cooking, about another 10 minutes.   Combine all vegetables and chicken and serve over rice. Drizzle a little sesame oil on top, if desired, and enjoy.

Recipe makes 4 servings. Macros Per Serving: Protein: 43g  |   Fat: 23g  |  Carbs: 63g  |  Fiber: 10g  |  Calories: 382 INGREDIENTS: 1 1/2 lbs. boneless organic chicken breast  1 large onion, thinly sliced   2 cloves garlic, thinly sliced 2 (6oz) cans tomato paste   3 carrots, peeled and cut into small chunks 8 oz baby bella mushrooms, sliced  1 large red bell pepper, sliced 3-4 large golden potatoes, peeled & cubed 1 tsp dried oregano  1 handful fresh basil, chopped Himalayan salt & black pepper, to taste 1/4 cup chicken broth 1/4 cup water DIRECTIONS: Place the onion in the bottom of the crock pot. Place chicken on the onion.  Mix together tomato paste, vegetables, seasonings, herbs, broth and water in a bowl. Pour mixture over chicken and cook on low for 6-8 hours.

Recipe makes 2 large servings. Macros Per Serving: Protein: 33g  |   Fat: 13g  |  Carbs: 94g  |  Fiber: 16g  |  Calories: 587 INGREDIENTS: 1 pound boneless, skinless organic chicken, cut into smaller pieces 4 potatoes, peeled and cut into small pieces 3 carrots peeled and cut into ½ inch pieces 1 onion, thinly slivered 2 garlic cloves, thinly sliced  Juice of 1 lemon Large handful fresh rosemary, stripped off stem & roughly chopped Himalayan salt and black pepper, to taste 1 handful sulfite-free sun-dried tomatoes, cut into small pieces (optional) 1 handful raw pine nuts (optional) Chicken broth DIRECTIONS: In a saucepan, sauté potatoes and carrots in a small amount of water with salt and pepper for about ten minutes, or until just starting to get tender.  Add in onions, garlic and cook a little more.  Next add sundried tomatoes, pine nuts, half the fresh rosemary, and half the lemon juice.   After all has simmered for a little while, most of the cooking water should be gone.  Place all chicken pieces in a large Pyrex baking dish. Cover chicken with everything you just cooked, and then fill the pan with 1-2 inches of chicken broth.    Bake covered at 375℉ for 30 minutes, or until chicken is cooked through. Uncover and bake again at 350℉ for an additional 10 minutes.    Serve with a salad and enjoy!

Recipe makes 4 large servings. Macros Per Serving: Protein: 28g  |   Fat: 19g  |  Carbs: 37g  |  Fiber: 17g  |  Calories: 419 INGREDIENTS: 1 dozen organic, pasture-raised eggs 1 bunch asparagus, trimmed 2 large Russet potatoes, peeled and cut into bite-size pieces 2 leeks, trimmed & sliced ½ cup shaved organic parmesan cheese (optional) ¼ cup organic whole milk or cream ½ tsp garlic powder ½ tsp onion powder Sea salt & black pepper, to taste DIRECTIONS: Wash asparagus, potatoes, and leeks and leave slightly moist so seasoning will adhere.  Season with salt, pepper, garlic & onion powder. Place on a parchment-lined baking dish and bake at 375℉ for 15-20 minutes, until potatoes are fork-tender. Remove from oven and place in a glass baking dish. In a mixing bowl whisk together eggs, milk, salt and pepper. Stir in cheese.  Pour entire bowl over vegetable mixture. Bake uncovered in oven at 350℉ until egg mixture is cooked through, about 25 minutes (Check regularly the first time you make it, in case your oven cooks at a faster or slower rate than average). 

This is a super quick dinner to throw together when you don't have a lot of time on hand. Recipe makes 4 servings. Macros Per Serving: Protein: 25g  |   Fat: 4.5g  |  Carbs: 105g  |  Fiber: 10g  |  Calories: 336 ** For an extra 25g of protein, add 4 oz of organic ground beef to this dish. INGREDIENTS: 1 pound organic pasta 2 large cans organic lentil soup (you can use any organic lentil soup with clean ingredients) 1 yellow onion, cut into slivers 2 TB Nutritional yeast 2 TB Worcestershire sauce DIRECTIONS: Boil pasta according to package instructions.  While pasta is cooking, in a saute pan, place slivered onions in a small amount of water.  Add a nice dash worcestershire sauce, Himalayan salt, back pepper, onion powder, & garlic powder.  Cook until onions turn clear.  Add lentil soup and turn heat to a low simmer.  Stir in generous sprinkling of nutritional yeast.  Stir occasionally, and once hot all through, pour on top of drained pasta.   Enjoy a large portion of this pasta with an equally large portion of salad (Think the plate 50/50 of each). You can also easily add chicken to this dish, if you would like to include some animal protein.   

Recipe makes 4 servings. Macros Per Serving: Protein: 26g  |   Fat: 9g  |  Carbs: 155g  |  Fiber: 11g  |  Calories: 410 INGREDIENTS: 1 pound organic pasta (for more protein use lentil or chickpea pasta) 3 large potatoes, peeled and diced 2 carrots, peeled and sliced ½ cup raw cashews 4 TB nutritional yeast 1 tsp onion powder 2 tsp garlic powder 2 tsp Himalayan salt 1 ¼ tsp fresh lemon juice 2-3 cups hot water (reserve from boiling the pasta) DIRECTIONS: Boil pasta according to instructions and drain, but reserve 2-3 cups of liquid to use later in the cheese sauce.  Add all cheese sauce ingredients to blender and start with 2 cups of the water. Blend until smooth, adding extra water until you reach desired consistency.  NOTE: Do not over-blend, as potatoes get gummy if blended for too long.  Stir cheese sauce to pasta and serve. * To make this recipe fat-free and therefore a “Free Food”, simply swap the cashews for cannellini beans.  

Recipe makes 2 servings. Macros Per Serving: Protein: 6g  |   Fat: 6g  |  Carbs: 176g  |  Fiber: 9g  |  Calories: 282 ** For an extra 12g protein, add 2 organic eggs to this dish. INGREDIENTS: 4 large golden or russet potatoes, sliced into rounds and halved (like a half-moon shape) 1/2 yellow onion, thin sliced 1 large avocado - cut into pieces 2-3 ripe vine tomatoes, cut into small wedges 4 stalks celery Juice of 1 lemon Fresh chives Turmeric (dried spice) Dash garlic powder Himalayan salt & pepper to taste DIRECTIONS: In a large saute pan, place onions, potatoes, and enough water to just cover both. Generously season the water with all the dried spices and stir.  Allow to simmer on medium heat until potatoes are tender. While potatoes are cooking, on a separate plate put down the cut tomatoes and avocado. The celery stalks go along-side.  Once potatoes are cooked, place atop the tomatoes/avocado & cover generously with fresh lemon juice.  Sprinkle with fresh chives and add additional salt & pepper to taste.  

Recipe makes 2 servings. Macros Per Serving: Protein: 26g  |   Fat: 18g  |  Carbs: 73g  |  Fiber: g  |  Calories: 536 ** For an extra 42g protein, add 8 oz organic cooked ground turkey to this recipe. INGREDIENTS: 1 head of romaine lettuce, washed and separated into “boats” 1 can brown lentils, drained and rinsed 1 can fat-free refried beans  1/2 yellow onion, diced 2 TB taco spice (check for a clean label) 1/4 cup water Himalayan salt, to taste 1 vine tomato, diced 1 handful scallions, diced 1 avocado, diced 1 lime Jalapeño slices (optional) DIRECTIONS: Add the onion to a saute pan on medium heat with just a little dash of water.  Cook until it starts to clear and then add the lentils, taco seasoning, and salt. Put aside once warmed through & cover.   Heat the refried beans in the same pan for a few minutes. Line your lettuce taco boats with the refried beans and then add the lentil mixture.  Add all diced toppings and a squeeze of fresh lime.  

INGREDIENTS: 6-8 Roma tomatoes, diced 1 small onion, diced 1 green pepper, diced 1 small de-seeded jalapeno, diced (optional) 1 handful fresh cilantro, minced 2 TB lime juice (more if needed) Sea salt and cracked black pepper to taste Dash garlic powder 1 TB apple cider vinegar   DIRECTIONS: Combine all ingredients in a bowl and allow to sit so flavors will combine before serving.  Serve with corn ships, or as you would serve any salsa.

This is ideal to enjoy during your cleanse, as there are no added fats. INGREDIENTS: ⅓ head green cabbage, shredded ⅓ head purple cabbage, shredded 2-3 carrots, peeled & grated Handful scallions, diced 2 cobs of corn, kernels cut off Juice of 1-2 limes 2 TB honey (or more, to taste) 1-2 TB apple cider vinegar Himalayan pink salt, to taste DIRECTIONS: Combine all ingredients in a large bowl and mix well.  This will keep for several days in the refrigerator.

You can do this with any fresh or frozen vegetables. Pre-cut fresh veggies also work great.  Rinse vegetables lightly in water and drain excess liquid.  Line a large cookie sheet with parchment paper.  Spread out moist vegetables and season as you would any roasted vegetables.  I usually use a mixture of Himalayan salt, black pepper, garlic & onion powder.  The water will help the seasonings adhere without oil. Roast at 375 until soft or lightly charred.

Recipe makes 4 servings. Macros Per Serving: Protein: 23g  |   Fat: 3g  |  Carbs: 89g  |  Fiber: g  |  Calories: 442 INGREDIENTS: 2 yellow onions, chopped 2 cloves of garlic, thinly sliced 2 cans (28 oz) crushed tomatoes  3 cups organic chicken broth 3-4 potatoes, peeled and diced 3 large carrots, peeled and sliced into rounds 4 celery stalks, thinly sliced 3/4 cup brown rice 1 can (19 oz) cannellini beans, rinsed and drained 1 package (10 oz) frozen chopped spinach 2 tsp. dried oregano  Himalayan salt and black pepper, to taste Nutritional yeast (generous, to replace grated cheese) 3 TB Worcestershire sauce 1/8 tsp. crushed red pepper flakes (optional) DIRECTIONS: Boil rice according to package instructions. Water sauté onions, garlic, potatoes, celery, carrots in a large pot.  Season with salt, pepper, onion powder, and a generous dash of Worcestershire sauce.  Stir occasionally.   After ten minutes add in crushed tomatoes, broth, nutritional yeast, oregano, cannellini beans and spinach. Stir well and allow to gently simmer until potatoes are fork tender and spinach is soft. Add in rice and allow to simmer a little longer.  Serve and enjoy. 

Recipe makes 4 servings. Macros Per Serving: Protein: 19g  |   Fat: 1.5g  |  Carbs: 80g  |  Fiber: 21g  |  Calories: 445 INGREDIENTS: 1 cup regular or quick-cook barley 4 potatoes, peeled and diced 4 carrots, peeled & cut into rounds 1 leek, trimmed and thin-sliced 2 cloves garlic, thin-sliced 8 oz bag frozen corn 8 oz bag frozen peas  Himalayan salt & black pepper to taste Dash onion powder 2-3 TB Worcestershire sauce DIRECTIONS: Fill a soup pot half-way with water or chicken broth. Add barley, potatoes, carrots, peas, & corn to water and bring to a simmer. Season the water generously with all the dried spices.  In a separate sauté pan, cook the leeks & garlic in a little water and Worcestershire sauce.  Once soft, add to the soup pot.  Cook until potatoes and barley are tender.

Recipe makes 4 servings. Macros Per Serving: Protein: 19g  |   Fat: 2g  |  Carbs: 72g  |  Fiber: 24g  |  Calories: 320   INGREDIENTS: 1 bag green split peas 8 oz frozen organic corn 4 carrots, peeled and cut into rounds 4 large potatoes, peeled and diced ½  yellow onion, diced  2 cloves garlic, thinly sliced ¼ cup nutritional yeast 1 tsp onion powder  Himalayan salt to taste  Cracked black pepper to taste   DIRECTIONS: Combine all ingredients in a large pot. Add as much chicken broth (or water) as is called for on your bag of split peas.  If too thick after cooking a while, add more liquid.   Top with cracked black pepper and enjoy.

Recipe makes 4 servings. Macros Per Serving: Protein: 24g  |   Fat: 2g  |  Carbs: 85g  |  Fiber: 22g  |  Calories: 365 INGREDIENTS: 1 bag red split lentils  8 oz frozen organic corn 8 oz frozen organic peas 4 potatoes, peeled and diced 1 small yellow onion, peeled and diced 4 carrots, peeled and cut into rounds 2 cloves garlic, thin sliced 2 stalks celery, thin sliced 1/4 cup nutritional yeast 1 tsp onion powder 1 tsp turmeric (powdered spice) Himalayan salt & black pepper, to taste DIRECTIONS: Combine all ingredients in a large pot.  Add as much water or chicken broth as is called for on the bag of lentils.  Then add another 2 cups to account for the added vegetables.  Season with a generous amount of Himalayan salt and the rest of the spices. Simmer on low-medium heat until potatoes are fork-tender.

Macronutrients for full recipe: Protein: 5g | Fat: 1.3g | Carbs: 91g | Fiber: 10g | Calories: 361 INGREDIENTS: 1 cup fresh watermelon 3 frozen bananas   DIRECTIONS: Ideally you would make this in a high-speed blender like a Vitamix, but if you do not have one, a food processor fitted with the metal “S” blade will also work.   Put in the watermelon first and then top with the frozen bananas.  Blend until smooth and creamy.

Macronutrients for full recipe: Protein: 5.5g | Fat: 1.5g | Carbs: 110g | Fiber: 12g | Calories: 431 INGREDIENTS: 3 frozen RIPE bananas 2 handfuls frozen or fresh strawberries 1 TB raw honey or pure maple syrup (optional if you prefer it less sweet) Water  - enough to cover just 1/4 of the fruits in blender  DIRECTIONS: Blend all ingredients in a high-speed blender. You may need to push ingredients down occasionally with spatula. Top with coconut flakes, raw cacao nibs, fresh fruits, or just eat as-is and enjoy! NOTE: A small or basic kitchen blender will NOT work here. If you do not own a high-speed blender (Vitamix, Blendtec, Nutrabullet, Ninja), you can make this recipe in any food processor using the metal "S" blade.  It just needs to run for 3-4 minutes and you may need to stop it once or twice to scrape down the sides with a spatula.

Macronutrients for full recipe: Protein: 16g | Fat: 12g | Carbs: 124g | Fiber: 10g | Calories: 649 INGREDIENTS: 1/2 cup old-fashioned oats 2 TB ground flaxseed 1 cup water 1 apple, grated 1 cup blueberries 2 TB raisins  Dash pure maple syrup (optional) DIRECTIONS: Add the oats, flaxseed, and water to a mason jar and let soak overnight (or for 30 minutes if you want to eat the same day).  Add in the fresh toppings before eating.  This can be eaten cold or can be warmed up.

Serving Size: 3-4 muffins Macronutrients per 1 mini muffin: Protein: 2g | Fat: 1.7g | Carbs: 19g | Fiber: 3g | Calories: 95 INGREDIENTS: ¼ cup chia seeds 1 cup rolled oats 3 ripe bananas, mashed 1 cup blueberries ¼ cup pure maple syrup Juice from ½ lemon 1 tsp vanilla 1 tsp baking powder DIRECTIONS: Preheat oven to 350℉. Add oats and chia seeds to blender and blend until finely ground (or buy each ingredient pre-ground in a flour-like consistency). Add mashed bananas, maple syrup, lemon, vanilla, and baking powder to flour mixture and blend until a smooth batter forms. Place mixture into a bowl and mix in blueberries. Pour mixture into a silicone mini muffin baking form and bake for 25-30 minutes. Let muffins cool before removing.