Chop, Chop! from shopping to clean-up the fastest …the-eye.eu/public/Books/Food/the fastest way to...

CHOP,CHOP!FromShoppingtoClean-Up

thefastestwaytoasuperhealthymeal

TinaNunziato,CertifiedHolisticNutritionConsultant

LizCruz,M.D.

Chop,Chop!byTinaNunziato,C.H.N.C.&LizCruz,M.D.

Publishedbywww.drlizcruz.com

9515W.CamelbackRoad,Ste.102

Phoenix,AZ85037

Thisbookorpartsthereofmaynotbereproducedinanyform,storedinaretrievalsystemortransmittedinanyformbyanymeans–electronic,mechanical,photocopy,recordingor

otherwise–withoutpriorwrittenpermissionofthepublisher,exceptasprovidedbyUnitedStatesofAmericacopyrightlaw.

CoverdesignbyNatalieGoebig&JustinGonzalezThisbookisnotintendedtoprovidemedicaladviceortotaketheplaceofmedicaladviceandtreatmentfromyourpersonalphysician.Readersareadvisedtoconsulttheirowndoctorsorotherqualifiedhealthprofessionalsregardingthetreatmentoftheirmedical

problems.

Neitherthepublishernortheauthorstakeanyresponsibilityforanypossibleconsequencesfromanytreatment,actionorapplicationofmedicine,supplement,or

preparationtoanypersonreadingorfollowingtheinformationinthisbook.Ifreadersaretakingprescriptionmedications,theyshouldconsultwiththeirphysiciansandnottakethemselvesoffofmedicinestostartsupplementationwithoutthepropersupervisionofa

physician.

InternationalStandardBookNumber:

978-0-9916138-2-3

Thiscookbookisdedicatedtoourstaffthathavebeenwaitingsopatientlyforittobepublished.Thankyoufortheinspirationfor

notonlythenameofthebook(Marselina)butalsoyoureagernesstoeatbetteronadailybasis.Wehavenodoubtyouallwillreachyourgoalsbyusingthisbooktoguideyou!

Thanksforallyoudoforusonadailybasis–youareanamazingteamofhardworkingwomen!

AcknowledgementsWewould like to thank our children becausewithout themmany of the recipes in thisbookwouldnotexist.Itisbecauseofthemwehadtogetcreativeandresourcefulinthekitchen.Itisalsobecauseofthemthatwehaveputsomuchemphasisongettingbackinthekitchencookinghealthymealsagain.

Wealsowant to thankourstaffwhocontinue tostandwithusonourquest tohelponepatient at a time improve their digestive health forever.We know it has been a crazyjourneyandweappreciateyoucontinuingtostandbyusthroughitall.Itisbecauseofyouthatwearechangingpeople’slives.

Thanks to our editor, Lynn Trochelman, a woman who has read her fair share ofcookbooks.Your extra set of eyes and feedback on the layoutwas invaluable so thankyou!

Above all, we would like to thank God for the ability to persevere through all thechallengingtimes.WewillneverforgetthatHehasaplanforus–wejusthavetotrustHim!

ContentsCopyright

Acknowledgements

ExtremelyImportantIntroduction

AdditionalResourcesforthisBook

LessisMore

HealthiestWaystoPrepareFood

TheKitchenEquipmentYouWillNeed

ConsiderCookingwithAlkalineWater

Shopping/OurGroceryList

Good,Better,BestFoodChart

Breakfast/Snacks

GreenJuice

AvocadoSmoothie

TheMintCookieSmoothie

PrettyinPinkSmoothie

BerryPowerSmoothie

AlmondDreamSmoothie

CinnamonBunProteinSmoothie

AlmondCrunchSmoothie

PistachioDreamSmoothie

ChocolateSpinachCrunchSmoothie

NuttyAppleCinnamonSmoothie

SweetVeryBerrySmoothie

LemonLimeSmoothie

ChocolateBerrySmoothie

Avocado,TomatoonToast

WarmRiceandVeggies

BreakfastBurrito

TrailMix

CerealOptions

OtherOptionsforToast

RawVeggieOptions

Dips/Sauces

Guacamole

PicoDeGalloSalsaRecipe

ArtichokePestoSauce

FreshBasilPestoSauce

SunflowerPestoRecipe

SunDriedTomatoDipRecipe

TomatoandOliveSalsa

SpaghettiSauce

FishMarinades

ButternutSquashSoup

TomatoSoupwithEggplant

ChilledWatercressSoupwithGreenOnion

VegetableSoup

BokChoySoup

CurriedPumpkinSoup

PotatoLentil

Salads

Cucumber,Tomato,AvocadoSalad

CabbageSalad

BroccoliBeanSalad

StandardDinnerSalad

MexicanSalad

ChineseSalad

ItalianSalad

QuinoaSalad

Entrees

PastaGBT(Greens,Beans,Tomatoes)

RiceG&B(GreensandBeans)

TraditionalChineseNight

CajunCreativity

TacoNight

SalmonSalad

NoodlesandBokChoy

SausageandSquash

DrunkenFish

UnstuffedPeppers

ShrimpandZucchiniBake

BocaBurgersandMashedSweetPotatoes

CauliflowerMashedPotatoes

VegetarianChili

ChineseORThaiStir-Fry

ItalianSoySausageandGreenBeans

TunaSandwich/TunaBowl

Cucumber,Tomato,andSproutsSandwich

BrownRicePasta,Zucchini,Asparagus,andSalmon

BrownRice,BokChoy,Tofu,Beans

PuertoRicanNight–ADr.CruzSpecialty

EntréeModificationList

Desserts

DateFudge

ApricotTart

LemonPudding

ChocolatePudding

BlueberryandPeachCrisp

StuffedFigs

Wrap-Up

ExtremelyImportantIntroduction

Beforeattemptinganyrecipesinthisbook,readthisintroductionfirst–thankyou!Firstandforemost thankyoufor takinginterest in thiscookbook.Itonlyshowsyouaretryingtomakeaneffortwithyourdietandthatisalwaysthefirststep.Justsoyouknow,thisisnotyourtypicalcookbook.Wesuggestyoureaditcovertocoverfirstjustlikeyouwouldanynormalbooksoyoucan learn theconceptsbehindwhatweare teachingandthestoriesbehindthefood.Onceyoulearnthesethingsitmakesthemundanedetailsoffoodsomucheasierandmorefuntounderstand.

Ourgoalwiththisbookistwofold,onegetyouexcitedtogetbackinthekitchenagain,andtworemindyouhowgooditistoeatfresh.Somuchso,youwillneverwanttoeatoutofabox,bagorcanagain.

Manyofushave lost the interestor time tocookorpreparemeals forourselvesorourfamily.Whatyouhave tounderstand isall thatconvenient foodthatcomesfromboxes,cans, or bags that we prepare in the microwave or oven is loaded with chemicals,preservativesandsugarsand this iswreakinghavoconourhealthand thehealthofourchildren.Yes it takes a little extra effort in thekitchen toprepareanamazinglyhealthymealbutyouhavetoknowwhyyouaredoingittogiveyoupurpose.

Whenwecookdinnerweknowweareprovidingourselvesandourkidsthenutrientstheyneedtonotonlygrowbutalsostayhealthy.Eversincewestartedeatinghealthierwehaveneverhadtotakeourkidstothedoctorforanillness.Thisisaprettysignificantstatement–weneverhavetowastetimeatdoctorsormoneyonco-paysormedicinesbecausewetakethetimeinthekitcheneachday.Thatshouldbeyourmotivation–ahealthyyouandhealthykids!

Forthosepeoplethatsaytheyjustdonothavetime,wesaystopmakingexcusesandstartfindingaway.Wehavefourchildren,theyareallinactivitiesallovertown,webothworkandwewill always find time to spend 30 – 40minutes one time per day to prepare ahealthymealforourfamily.Allit takesisthecommitmenttodoitandacreativespirit.For example ifyoudonothave time in theearlyevening topreparedinnerwhat aboutpreparingitthenightbeforeorearlythemorningbefore?Thatwaywhenyougethomeallthehardstuffisdone.Thereisalwaysaway,youjustneedtofigureoutwhatthatwayisforyou.

Thisbookwillteachyouhowtomakecookingfun,easyandquick(chop,chop!).Thelastthingmostpeople thinkofwhen lookingatcookbookrecipes isquick.Onceagain, thiscookbookisdifferent.Wewantyoutoputawaythemeasuringcups, themyriadofpotsandpans, and thenumerous ingredientswith reallyweirdnames.This is real food, realfastandwiththesimplestuffyouhaveinyourkitchen…orwillsoonhaveinyourkitchen.

Thiscookbookwillgostep-by-stepandgiveyouthepainstakingdetailsonhowtopreparea fast, healthymeal in30minutesor lessguaranteed.Wesharewhatorderweprepare,cookandevencleanthingstohelpyoulearnhowtobefasterandmoreproductiveinthekitchen.Isn’tthatwhyweleftthekitcheninthefirstplace?

Wewantthiscookbooktobearesourceforyouonadailybasis,notjustsomethingyoulookatoccasionallytomakeoneortwomeals.Whatyouwillfindhowever,isonceyoumake thesemeals a few times following these instructions, youwill find the ones youlove,andyouwillbeoffandrunningonyourown.Cookingisaboutbeingcreativewithwhatyouhavetoworkwith.Itisasmuchofanartasitisanecessity.

Sochop,chop,let’snotdelay,yourdigestivehealthisjustdaysaway.

Healthyquickfoodatyourfingertips,nowlet’sgetitmadeandonyourlips!

AdditionalResourcesforthisBookThiscookbookismeanttobeusedinconjunctionwiththeDNAforDigestiveHealth3-Step Online Home Study Program that we make available through our website –www.drlizcruz.com.

IfyouareavisualpersonandliketowatchhowtopreparerecipesitmaybeinyourbestinteresttopurchasetheDNAforDigestiveHealthplanthatmeetsyourneeds.Nomatterwhatplanyoupurchaseitwillcomewithstep-by-stepvideosonhowtopreparemanyofthedishesyouwillfindinthiscookbook.

LessisMoreWeownmany cookbooks andwe tend to be overwhelmedwith the options inmost ofthem.Somanyrecipes,solittletimeandthenafteroneortworecipesmadethecookbookgetsputontheshelfandneverlookedatagain.

Over the years as we have worked with patients on their eating habits and everyonealwaysexpresseshowtheywantvarietyinwhattheyeat.Theysay,“Don’tjustgivemeonethingtoeatforbreakfastor lunch,Ineedoptions.”Butthenwhenyoulookat theirfoodjournalyounoticesomethingveryinteresting.Theyareeatingthesamefoodsdayinanddayoutwithverylittlevariety.

What we noticed is once you find something you love, you tend to stick with it. Soalthoughyouwillnotseeatonofrecipesineachsectionofthisbook,wehavegivenyouenoughvarietytodiscoveryourfavoriteone,twoorthreeitemsthatyouwillfallbackontimeandtimeagain.

Wetriedtomakethecookbookaconvenientsizetocarrywithyou.Useitasyourtooltoenhanceyourdigestivehealth!

HealthiestWaystoPrepareFoodTherearesomanyways toprepare food:bake, steam, fry,barbeque,boil,crockpot,ormicrowave just to name a few. But crazy enough there are two ways that are muchhealthierthanalltheothers.Thosetwowaysaresteamingandbaking.Mainlybecausetheheatsourceispureanditis“awayfromtheitemoffood”.

Forexamplewithboilingthefoodissittingdirectlyinthewaterthatiscookingit.Haveyou ever boiled a green vegetable like broccoli or spinach? What happens when thevegetableiscookedandyougotodrainthewaterfromthepot?Doyouseeallthegreenvitamins andminerals running rightdown thedrain?Because that iswhat is happeningduringtheboilingprocess.

Howabout frying?Igrewup inahomewhereas longasyouusedoliveoil tofry,youcould fry just about anything. The problem is the minute you get any oil, olive oilincluded,above180degreesFahrenheititturnsintoatrans-fatwhichissuperunhealthyfor you. Instead of using oil to make stir fry vegetables I use organic vegetable brothwhichallowsthevegetablestodoalightsteamtocookinsteadofafry.

Nowontobarbequing.Wehavesomepatientsofoursthatlovetobarbequeandtheydoalmost every night of theweek. The problemwith barbequingwhether you use gas orcharcoal is it produces carcinogens that seep into the food. Carcinogens equal cancer,especiallycoloncancer.

Thefooditemsthatcausethebiggestproblemswithbarbequingaremeat,fishandpoultrybecausetheyhavethehighestaminoacidcontents.Thesearethefoodswetendtocookthemostonthegrill.Wearenotsayingstopbarbequingalltogetherbutinsteadconsiderbarbequinginmoderationtoavoidtheintakeofthecarcinogens.

Speaking of carcinogens, broilingwhich cooks food through infrared radiation tends tocharourfoodwhichalsocreatestheseunhealthycarcinogens.Insteadofcookingitsofastthroughbroiling,theotherextremeiscookingourfoodreallyslowwiththecrockpot.Weusedtouseourcrockpotquiteabitrightafterourtwingirlswereborn.Itallowedustopreparewhatwethoughtwasahealthymealwhilethegirlsweresleepingmid-day,sobydinnertimewecouldeat.

Theruleofthumbwithfoodisthelongeritcooks,thelessnutritiousitbecomessoevenifwewere preparing a healthymeal for our family becausewewere cooking it to deaththereprobablywasnotmuchnourishmentleftbythetimeweateit.Wehavesincegottenridofthecrockpot.

Thenthere is thatotherappliance in thekitchenweonlywishwecouldgetridof– themicrowave. I grew up in a home where my mom used the microwave to cook manydishes. In the late 1970’s when microwaves became more affordable for the averageconsumer,myMomwasworkingatSears.Herjobwastobakecakesinthemicrowavestopeakcustomer’sinterests–shedidherjobextremelywellandmicrowavesflewofftheshelves.Todaymostofwhatwecookorreheatisaccomplishedusingthemicrowave.

IttookmeuntilIwasinmy30’storealizehowamicrowaveovenactuallyworks.Haveyouevernoticedthatwhenyoutakecookedfoodoutofthemicrowave,theinsideisnothot(unlikearegularoven)?Thatisbecausemicrowavesdonotuseheattowarmorcookfood,itpassesmicrowaveradiationthroughthefoodcausingthemoleculesinthefoodtomovearoundreallyfasttherebywarmingit.

There is only one problem with this type of process, after the microwave moves themolecules around in the food, that food is not the same food anymore. This processliterally changes the chemical composition of food, so if it goes in broccoli it does notcomeoutbroccoli.Ifitgoesinchicken,itdoesnotcomeoutchicken.Youmightbeeatingallthesegreenvegetablesandthinkyouaredoingsuchagoodthingforyourbody,wheninfactyouarenoteatingthatgreenvegetableatall.

Is the speedof themicrowave reallyworthyourhealth?Andat theendof theday is itreallysavingyouthatmuchtime?Weeatalotofleftoversandtheonethingyouwouldnormally use the microwave for is reheating them. But how did Grandma reheat herleftoversbeforethemicrowavewasin thekitchen?Sheusedtogetoutapot,put in thefoodandaddalittlewaterandre-steamthefood.Itonlytakes2minutesatthemosttodothis–notmuchdifferentthanthemicrowavebutalotdifferentintermsofthenutrientsyouwillbeeating.

TheKitchenEquipmentYouWillNeedTheonethingIloveabouthowwecookiswecookinawaythatallowstheequipmentinthekitchentodoallthework.ThewayIwastaughttocookinvolvedalotofstandingatthestove,stirringandwatching,stirringandwatching.WithfourkidsthathaveverybusyschedulesIfindIdonothavetimeforthat.

Therearemanythingsyoucanpreparethatallowyoutodominimalworkupfrontandthenwalk awaywhile the equipment does thework. If this sounds like something thatinterestsyouandifyouwanttoprepareatleasthalfofwhatisinthiscookbook,youmusthavethefollowingitemsinyourkitchen.Picturesofeachitemcanbefoundattheendofthissection.

1. Asetofgoodknives–preferablyablockofknives that includesapairofkitchenscissors but if that is not an option at least one chef knife and one serrated knifewithinquickreach,preferablyonthecounteratalltimes.SeeFigure1.

2. A nice cutting board – I say nice because it is something you want to feelcomfortable leavingouton thecounterall the times.Much like theknives ifeverytimeyouwanttocutsomethingyouhavetogetoutthecuttingboardandgetouttheknivesyouwillbelesspronetodoit.Ifitisallrightthereatyourreachitwon’ttakelongatalltoprepareahealthysnackormeal.SeeFigure2.

3. Asalad spinner –most of youprobablyhave a salad spinner in thebackof yourcabinetsomewhereandyoujustneedtodigitoutanddustitoff.Asaladspinnerisgreatforwashinggreenleafyvegetableswhichyouaregoingtostarteatingalotof.Wehavefoundthebestwaytouseitisremovetheinsidecolanderpieceandload

theveggiesupinthemainbowl,coverwithwaterandletsoak.Whenreadyputthecolander lookingpiece in the sink andpour thewater andveggies into it.Add thecolanderpiecebackintothebowlandspinuntilallthewaterhasbeenremovedfromtheveggies.Take the colander out and emptyveggies intowhatever pot or bakingdish is appropriate.Discard thewater, rinse out the bowl and use it for serving ifneeded.Thecolanderpieceon the inside isgreat touse fordrainingpastaaswell.SeeFigure3.

4. Arice cookerwith insert – this is essential for cookingwhole grains andmakescookingsoeasysinceitdoesalltheworkforyou.Withthepushofabuttonyoucanwalkawayandthericecookerknowswhentostopcooking.Ricecookerscomeindifferent shapes and sizes and if you are cooking for just yourself or for you andanotherpersonthesmallerversionshouldworkjustfine.Ifyouarecookingforfourormorepeople,youmightwanttoconsiderthelargerone.Theinsertthatcomeswiththericecookersallowyoutocookmultipleitemsatonetime.Thisissogreatwhenitcomes to cleanup – you can literally cook an entiremeal in one rice cooker. SeeFigure4.

5. Agoodsteamingpot–thisisalsogoingtobeveryimportanttohaveinthekitchensince you will be steaming most of your food. Steaming and baking are the twohealthiestwaystoprepareyourfood.Asteamingpotisaregularpotthathasaninsertsoyoucanadd1–2inchesofwateronthebottomthatcooksthefoodthatsitsintheinsertabove.Again,anotherkitchentoolwhereyoucanaddthefoodandwalkaway–noconstantstirringorwatchingover.Steamingpotsalsocomeinvarioussizessoyoucangetthesizethatisrightforyou.SeeFigure5.

6. Glass baking dishes – remember how we said that steaming and baking are thehealthiestwaystopreparefood?Welltheglassbakingdishisgoingtohelpyouwiththebakingsideofthings.Iwouldhavea9×13inchdishavailableanda9×9inchavailableforyoursmallerbakingneeds.SeeFigure6.

7. Agoodblender–oneofthethingswearegoingtoteachyouistheimportanceofdrinking your food in the form of smoothies on a regular basis. Putting nutritiousfood into liquid formhelps your body’s digestive system to take a break from thehardwork it doeson adailybasis and allowsyourbody to take in thosenutrientseasierandfaster. Inorder toaccomplish thisyouneedagoodblenderyoucanrelyon.We recommend theVitaMixbecause of its power and reliability.But there aremanyotherblendersouttherethatwillworkjustaswell.Justmaketheinvestmentandgetreadyforamassivechangeinhowyoufeel.SeeFigure7.

8. Anicedryingmatorrack–itisreallyimportanttohaveaquickandeasywaytoclean-up from everything or youwill probably be discouraged to even get started.Becausewetendtocookwithalotofvegetablesandplantbasedproteintherearenotalotofbacteriainfestedfoodsusedintheprocesswhichmakescleaningthatmucheasier.Forexample,sometimesIonlyrinsemysaladspinner,colandersandknivesinstead of cleaning them with soap and water every time. Another technique thatsavesalotoftimeinthekitchenisusingadryingmatorracktoletyourdishesairdryinsteadofspendingthetimedryingthembyhand.Wedothedishesatnight,letthemdryovernight andput themaway thenextmorning. It is great to find a nicelookingmator racksoyoudonotmind leaving itout.Again,having toput thingsawayandbringthembackoutagaintakestimeandenergythatdiscouragesyoufrombeinginthekitchen.Oneoftheotherstrategiesyou’llseeinthisbookisifyouhavetimewhile the food is cooking, cleanwhateveryoucan then to avoidmoredisheslater.SeeFigure8.

9. Whataboutajuicer?–ifyouareupforjuicing,byallmeansgetyourselfagreatjuicerandjuiceaway.Althoughitistheabsolutehealthiestwaytoconsumenutrients,juicingtendstobetoocumbersomeformostpeople.Unlessyouarejuicingtostayalive,likesomeonerecoveringfromcancer,blendingcangiveyouwhatyouneedonadailybasis.

Figure1:GoodKnifeSet–blockofknives,serratedandchefknife

Figure2:CuttingBoard

Figure3:SaladSpinner

Figure4:RiceCookerwithSteamingInsert–small/largeversion

Figure5:SteamingPot

Figure6:GlassBakingDish

Figure7:Blender

Figure8:DryingMat

ConsiderCookingwithAlkalineWaterWeaddedthissectionafterthekitchenequipmentsectionbecauseoneoftheotheritemswehaveinourkitchenisanalkalinewatermachine–Figure9.Thisisnotsomethingwestartedoutwithbutweaddedaftermonthsofeatingandcookinghealthier.

Figure9:H2OAlkalineWaterMachine

InourDNAforDigestiveHealth3-StepHomeStudyProgramwediscussthebenefitsofalkalinewater andwhyyou should considerdrinking it on adailybasis in theplaceoffilteredwaterfromyourrefrigeratorortypicalbottledwaters.Wearenotgoingtogointoallthedetailsofthisrightnowasthistopiccouldbeawholebookinandofitself.

What we will say is that your body at the cellular level is slightlymore alkaline thanacidic.It istheoverabundanceofacidinourbodythatiscausingsomanyofthehealthissueswearehavingtoday.Allwaters thatcomefromthetap, therefrigeratorandmostbottledwatersareacidic.Wearenotsayingtodothisnowbecausetransformationtakesbaby steps.But as you progress on your digestive health journey you need to considerincorporatingalkalinewatertoyourdailyroutines.

This ismade accessible in three different forms– bottled alkalinewater, alkalinewaterpitchers or alkaline water machines. If you want more information, these options aredescribed and compared on our website atwww.drlizcruz.com/products/water/comparison.html. But in order to use it in thekitcheneffectivelyyou reallyneed toget awatermachine thathooksdirectly intoyourfaucet.

Thebenefitstoalkalinewaterareendless.Whenyouuseitinthekitchenitallowsyouto:

Cleanyourvegetablesandfruitmoreeffectively(soakingwiththemild-acidsetting).Enjoybettertastingfoodandfoodthatlastslongerintherefrigerator(cookingwiththehighalkalinesetting).Wipedowncountertopsandtablesinahealthierway(usingthestrongacidicwater)toremovebacteriawithoutchemicalsorabrasives.

Untilyouareconvincedthatalkalinewaterisrightforyouwerecommendpurchasingitby thebottleorpurchasingawaterpitcher.Onceyounotice thedifferenceandyouare

ready tostartdrinkingalkalinewateronadailybasisconsidergettinganalkalinewatermachineforyourhome.Itwillbepenniesonthedollarperliteranditwillallowyoutoreaptheadditionalbenefitsinthekitchen.

Shopping/OurGroceryListOneofthemostimportantthingsyoucanlearnishowtoshopforhealthycleanfoods.IfyoualreadypurchasedourDNA forDigestiveHealthOnlineHomeStudyProgramyouwillhaveaccesstothevideosonwhattolookforwhenyoushop.Ifyouhavenotmadethisinvestmentyet,pleaseconsiderit.Itdoesnotcostmuchtogetthisquickeducationtosaveyoutimeandenergy.Ittookusalmost2yearstofinallyfindalltheproductsweshopforonaweeklybasis.

Wehave had somany requests for grocery lists thatwedecided to include ours in thisbook.Belowyouwillseewhatweshopforonaweeklyandasneededbasis.WedomostofourshoppingatSprouts(ahealthfoodstoresimilartoWholeFoodsjustabitmorecosteffective)andCostco(thebigboxplaces).

Weusedtoshopatthecornerstoresnearourhousebutwefoundtheyjustdonothaveallthe products we need on a weekly basis. Every town typically has there “healthier”grocerystore,tofindmanyoftheproductswerecommendyouwillprobablyneedtostartshoppingthere.Andifthoseplacesdonotcarrytheproductsyouseehere,talktothestoremanager.Mostofthetimethesestoresareveryaccommodatingtotheirpatrons.

Most people think it is going to cost them a lot more money to buy these healthieralternatives.Thereareafewthingsweliketosaywhenthatconversationcomesup.

1. Youaregoingtospendthemoneyonewayoranother–youhavetodecide ifyouwanttospendyourmoneyonbuyinghealthierfoodtopreventdiseaseorspendyourmoneyondoctor’svisits,prescriptiondrugs,andhospitalstays.

2. Youneedtotakeagoodhardlookathowyouarespendingyourmoneyontheitemsyouareputtinginyourmouthonadailybasis.Bythiswemean,tracktheamountofmoney you are spending on fancy beverages, vending machine snacks, fast food,eating out in general (instead of cooking at home) etc. After tracking how muchmoneyisgoingouteveryweekmostpeopleareshockedathowmuchmoneytheycould save if they got serious about their grocery shopping. It will be a greatmotivatorforusingthatmoneytoinvestinyourhealth.

3. Attheendofthedaybecausewehavechangedwhatwespendourmoneyon–forexamplenotbuyingmeatproductsasmuchandbuyingmorevegetables,ourweeklyshoppingbillonlywentupapproximately$20.00perweekforthesixofus.Notanoutrageousamountconsideringhowmuchbetterweallfeel.

Speaking of produce, if you can buy organicwe highly recommend it. However if thestoreyougotodoesnothaveagreatselectionoforganicproducepleasedonot let thatstopyoufrombuyingvegetables.Eatinggreenvegetablesorganicornotshouldbeyourmissioninlife.

If you have access to some of your local growers through farmersmarkets, we highlyrecommendyougetconnectedandpurchasefromthemasoftenaspossible.Notonlyareyousupportingtheirefforts,whichmostofthetimearehealthierwaysofgrowingthanthe

hugefarmsthatshipallaroundtheworld,butyouarehelpingtheenvironmentbyeatinglocal.

Withoutfurtherado,hereisourgrocerylist, feelfreetouseit foryourself tokeepyourkitchen stockedwith all that is good! For your convenience this list can be found as aprintablepageintheDNAforDigestiveHealth.

WeeklyShoppingatHealthyGroceryStoreKindBars/Z-Bars

BottlesofEssentia(ifyoudon’thaveanalkalinewaterpitcher/machine)

OrganicFlax/HempWaffles–Nature’sPath

AlmondMilk/SoyMilk/CoconutMilk

OrganicOrange/AppleJuice

ExtraFirmTofu–HouseofHealth

RiceCheese–Sliced/Shredded,White/Yellow–GoVeggie!

Edamame–frozenshelled

BlueChips–GardenofEatin’

SpeltPretzels–NewmansOwn

OliveOilPotatoChips

PopcornintheBag

TubofPre-WashedSpinach

TubofPre-WashedMixedGreens

Greenveggieforeverynightyouwillmakedinner:GreenBeans,Broccoli,Cauliflower,GreenPeppers,Brussels Sprouts,Kale,BokChoy,Green/RedCabbage,Asparagus,Zucchini(Green/Yellow),Eggplant,Greed/RedSwissCard,CollardGreens,SweetPotatoes,RedPotatoes,Squash,Spinach,Carrots,Escarole

Sprouts–Alfalfa

BabyCarrots-Organic

Herbs–Cilantro/Parsley

Tomatoes–Organic

GrapeTomatoes–Organic

MiniSweetPeppers

Cucumbers

Avocados

Red/GreenLeafLettuce

Celery

Limes/Lemons

Bananas

Apples

Strawberries

Mangos

Grapes

One other fruit – Watermelon, Coconut, Papaya, Pears, Peaches, Apricots, Oranges(Cuties),Honeydew,Cantaloupe

Hummus–Mixuptheflavors–Cedar’s

EzekielBread–Original,Sesame,Cinnamon–Pitas,EnglishMuffins

MonthlyItems/WhenNeededatHealthyGroceryStoreBragg’sLiquidAminos

Westbrae Organic Canned Beans - Adzuki, Pinto, Kidney, Red, Northern, Navy,Garbonzo,Black

Pasta–Quinoa(AncientHarvest)andBrownRice(Tinkyada)

Annie’sOrganicMacandCheese

Nut/SeedButters–Almond,Sunflower

Cereal(Barbara’s/Nature’sPath)/Oatmeal

Amy’sOrganicCannedSoups

SoyHotDogs–LightLife

SoySausage-Tofurkey

CornTortillas–LaTortillaFactory

BocaSoyPatties–BurgersandChicken

SoyButter/CoconutButter–EarthBalance

Mayonnaise–Spectrumoliveoilbase

100%Jelly–St.Dalfour

MincedGarlic

Onions

BoxedOrganicVegetableBroth–Pacific/Imagine

Pickles/Ketchup/Mustard-Organic

OrganicCannedTomatoesDiced/TomatoSauce

CannedTuna–PoleCaught

RealSalt

KelpGranules

BuckwheatPancakeMix–ArrowheadMills

GradeBMapleSyrup

Avocado/Flax/Hemp/Sesame/GrapeseedOil

HempSeeds

Basil/OtherHerbs

LargeBagofOrganicCarrots

RawNuts-Pine,Walnuts,Pecans,Pistachios,Cashews

RawSeeds–Pumpkin(Pepitas),Sesame,Sunflower

Rice–Jasmine,BrownRice,WildRice,Millet(Bulk)

Quinoa(Bulk)

BuckwheatSobaNoodles

AnnieChung’sRiceNoodles

Costco–WhenneededColdPressedOliveOil/CoconutOil

Edamame–frozenintheshell

DriedParsley/Oregano

FrozenWildCaughtSalmon,Mahi,Halibut,Ono,OrangeRoughy,individuallywrapped

FrozenPre-cookedtailoffshrimp

VeggieBeanBurritos

Good,Better,BestFoodChartWe have taught so many about healthier food options but with that always comesquestionsaboutspecificfoodseatenonaregularbasis.Forexamplewhataboutpeachesoranicebeefysteak,howhealthyaretheyforme?

BecauseofthisweputtogetheraGood,Better,BestFoodChart.Itnotonlycontainsthehealthyfoodsbutalsothenotsohealthyfoodssoyoucanseewhereaspecificitemfallsonthechart.Therankingsarebasedonscientificfindingsforhoweveryfoodmetabolizesinourbody.

Yousee,oncedigested, foodeither leavesanalkaline residueor anacidic residue.Andfoodsthatyouthinkmightbeveryacidicliketomatoes,limesorlemonsactuallyleaveanalkaline residue in the body once metabolized. The residue that is left behind is veryimportantbecauseitwillsignifyhowhardthebodyhastoworktofindbalance.

Ifyouhavealreadyreadour“DigestThisNow!”bookthenyoualreadyknowthebasicconceptsbehindacidversusalkaline.Themoreacidicfoodsweeat, theharderthebodyhas towork to remain slightlyalkaline.Asyoucan imagine, all the foodson thegood,better,bestsideofthechartaresomewhattoveryalkaline.Whileallthefoodsonthebadandworstsideofthechartaresomewhattoveryacidic.

Whenusingthischartyourgoalshouldbetoeat80–90%ofthetimeonthegood,better,bestsideandonly10–20%onthebad,worstsideofthechart.Ourtypicalwayofeatingtodaywouldprobablybejusttheoppositesothisisgoingtotakesomeworkandplanning.

Youaregoingtoneedtousethiscookbooktostarttransitioningyourdiettotheothersideof the chart to start helping your body out on a regular basis. And when you do eatsomethingonthebadorworstsideofthechart,andyouwill,itisimpossiblenotto,makesuretoeatsomethingonthegoodsideofthechartbytheendofthedaytobalanceitout.

Breakfast/Snacks

IntroAssoonasyouriseinthemorningtheverybestthingyoucandoforyourbodyisdrinkthebiggestglassofwateryoucanhandle.Thesooneryougetyourwaterinforthedaythebetteryouwillfeelandthemoreenergyyouwillhavetogetthroughyourmorning.

Oneofthemainconceptswetrytoteachiseatinggreensateverymeal.Breakfastseemstobethehardestoneforpeople.HowdoIeatgreenforbreakfast?Let’sjustsayweeatalotof cucumbers anda lotof avocados. Ifyouenjoy these two items,breakfastwillbevery simple and very delicious. If you do not like these two items, eating green in themorningwillbechallengingunlessyouwanttodoasmoothieeverymorning.

Youwill notice a lot of smoothie recipes in this cookbook. There is a reason for that.Starting out your daywith a liquidmeal of blended greens, fruits and proteins can beabsolutelycriticaltoyourhealth.Drinkingyourfoodhelpsyourbodynothavetoworksohard to digest and it allows your body to absorb the vitamins andminerals right awaywithoutmuchprocessingtakingplace.

Youaredoingsuchafavorforyourbodybydrinkingyourbreakfast.Plus it is fastandyoucantakeonthegosoitisgreatforpeoplewhodonothavetimeforbreakfast.Itisabsolutely themost importantmealof thedaysoyoucannotskip it,youhave to findaquickwaytogetitin.Makingasmoothiecantakelessthan5minutesonceyougetreallygoodatit.Ifyouhaveamagicbullettypeblenderitcanbeevenfaster.

Forthoseofyouthatfallintothecategoryof“Ican’teatordrinkgreenforbreakfast”thefirstthingwewanttosayisjusttryitforaweek.Youneverknow,itmightgrowonyou.Andifyoujustcannotdoit,thenwedefinitelysuggesttakingagreensupplementliketheGastroGreens™onadailybasis. Ifyouarenotgoing toeatyourgreens regularlyyoudefinitelyneedtosupplementthem.

Whateveryoudodecidetoeat,trytostayawayfromthefollowing:

Mainstreamcereals-eveniftheyclaimtheyarehealthy(readtheingredientsontheboxesofcerealyouhaveathome,wethinkyouwillshockedathowmanychemicals,preservativesandsugarsareinthem)Fruit/FruitJuices–especiallyifyouaretryingtoloseweightasitisanaturalformofsugarEggs – they are full of bacteria and if you are going to eat them, eat them inmoderationBagels,Donuts,Muffins,Danish,Pastries,Waffles,FrenchToast–as theyare likeglueintheintestineCream Cheese, Bacon, Ham, Sausages, Butter, Cow’s Milk – as it comes from

animalsandwearetryingtogetyoutolimityourintakeofanimalbi-productsSyrup – typical syrup is filled with extra sugar and chemicals, consider grade Bmaplesyrupinsteadandeatitinmoderation–maplesyrupisfilledwithvitaminsandmineralsthatareactuallygoodforyou

Weputbreakfastandsnacksunderthesamecategorybecausemanyofthethingsyoucaneatforbreakfastyoucanalsoeatasasnackandviceversa.Keepinmind,theserecipesare supposed tomakeyouhungryby10am–whenyouwould thenhave a snack. It isreallyimportanttomakesureyouareeatingsmallermealsthroughoutthedayinsteadofjusteatingthreelargemealsperday.

GreenJuice

Thisisourfavoritewaytostartouttheday.Andifwedonothavetimeinthemorningtoprepare it, it makes a great after school snack. Drinking your greens is the absolutehealthiest thing you can do for your body, hands down.Green leafy vegetables are thehealthiestfoodsyoucaneatanddrinkingthegreensarethehealthiestandfastestwaytogetthevitaminsandmineralsinyourbody.

Whenwefirst introducedgreen juice toourkids theywantednothing todowith it.Wetoldthemtheyhadtodrinkalittlebecauseitwastheirdailymedicine.Weliterallygotoutthemedicine cups that comewith children’smedicine bottles, added four teaspoons ofgreenjuiceandmadethemdrinkit.

Beforeyouknewittheywereaskingforseconds.Withintwoweekswetransitionedfromthemedicinecuptoalittledrinkingcupandwithinamonththeyweredrinkingawholeglass rightalongsideus.Tastebudscanbechanged,you justneed to train them–yourbodywilldotherest.Youwillbeamazedatwhatitstartstocrave…allthingsgoodforit!

Prep/BlendingTime:5minutestoprepareand2minutestoblend.

Ingredients:

1handfulofprewashedspinach(thekindintheplastictub)2stalksofcelery½Englishcucumber(longskinnyonewrappedinplastic)Almondmilktocover½thevegetablesIce

KitchenItemsRequired:

BlenderKnifeCuttingBoard

Other Options to Consider: Sometimes we use 1 scoop of protein powder in thesmoothie,sometimeswedonot,itjustdependsonwhatmoodwearein.Therearemanyprotein powders on the market today but the one we use is from Arbonne.We use itbecause it is a totally vegan protein powdermade frompea and rice protein instead ofwhey or soy. Plus it does not have any artificial sugars or chemicals that are typicallyfoundinproteinpowders.

Ifyouareinterestedinpurchasingthisproteinpowderwehaveitavailableonourwebsite

in chocolate or vanilla flavors - www.drlizcruz.com/products/proteinpowder.html.Whenwedousetheproteinpowderinoursmoothieweswitchupwhichflavorweusetokeepitinteresting.

Steps:

1. Putspinachinblenderfirst.2. Cleanceleryandcucumbers,cutinto1–2inchespiecesandaddtoblender.3. Addalmondmilktoblendertocover½ofthevegetablecontent.4. Blendfor30seconds.5. Addahandfuloficeandproteinpowder(ifyouwouldlike)andblendforanother30

seconds.6. Cleanupconsistsofrinsingyourknifeandblenderoutandwashingoffyourcutting

board.

AvocadoSmoothieThisisanothervariationonthesmoothieabove.Whenyouaddtheavocadoitgetsalittlecreamier and the kids tend to not like it as much. However if you are looking forsomethingdifferentandenjoyavocadothisisagreatonetoincorporateintoyourroutine.

Prep/BlendingTime:5minutestoprepareand2minutestoblend.

Ingredients:

½avocado1handfulofprewashedspinach(thekindintheplastictub)½Englishcucumber(longskinnyonewrappedinplastic)Almondmilktocover½thevegetablesIceSeasalt/Realsalttotaste

BlenderKnife/SpoonCuttingBoard

OtherOptionstoConsider:Thisisagreatsmoothietothrowincilantro,lime,ormint.Itreallychangesupthetasteandgivesyouvariety.

Steps:

1. Putspinachinblenderfirst.2. Cleancucumbers,cutinto1–2inchespiecesandaddtoblender.3. Cutandremovepitofavocado–scoopintoblender.4. Addalmondmilktoblendertocover½thevegetablecontent.5. Blendfor30seconds.6. Addahandfuloficeandrealsaltandblendforanother30seconds.7. Cleanupconsistsofrinsingyourknifeandblenderoutandcleaningoffyourcutting

board.

TheMintCookieSmoothieThe rest of the smoothie recipes in this cookbook come fromArbonne.Arbonne is thecompanyweuseforourproteinpowders.Having lotsofoptionsforsmoothies isgreat.Youwillfindyourfavoritesbutitisfuntotryallofthem.

Prep/BlendingTime:2minutestoprepareand45secondstoblend.

Ingredients:

2scoopsofArbonnechocolateproteinpowder1cupofalmondmilk¼teaspoonnaturalmintextract6-8icecubes

Blender/MagicBulletMeasuringCup

Steps:

1. Addallingredientstoblender/magicbullet.2. Blendfor45secondsandenjoy!

PrettyinPinkSmoothieWetrytoencouragepeopletodogreensmoothiesinsteadoffruitsmoothiesbutwerealizeitishardtodogreenallthetime.Theonethingyouhavetobecarefulofwithfruitisthatitisanaturalsugarandsugarnomatterwhatformitisinholdsfat.Ifyouaretryingtoloseweightitisprobablybesttolimityourfruitintake.

Ingredients:

2scoopsofArbonnevanillaproteinpowderAlmond/ricemilktodesiredslushyconsistencySplashofpurecranberryjuice1handfulofstrawberriesandraspberries(freshorfrozen)6-8icecubes

Blender/MagicBullet

Steps:

BerryPowerSmoothieThissmoothiehelpsyoudrinkyourcolors.

Ingredients:

2scoopsofArbonnevanillaproteinpowder½cupblueberries¼cupstrawberries¼cupblackberries1mediumcarrotcutintochunks1cupofalmond/ricemilkSplashofpurecranberryjuice1handfulofstrawberriesandraspberries(freshorfrozen)6-8icecubes

Blender/MagicBullet

Steps:

AlmondDreamSmoothieThisisagreatsmoothieifyoulovepeanut/almondbutter.Itispackedwithprotein.

Ingredients:

2scoopsofArbonnechocolateproteinpowder1cupofalmondmilk1tablespoonofalmondbutter½teaspooncoconutextract6-8icecubes

Blender/MagicBulletMeasuringCups

Steps:

CinnamonBunProteinSmoothieThisisagreatsmoothieifyoulovecinnamonandsomuchhealthierthanCinnaboninthemorning.

Ingredients:

2scoopsofArbonnevanillaproteinpowder1cupofvanillaalmondmilk1teaspoonofgroundcinnamon6-8icecubes

Steps:

AlmondCrunchSmoothieThisisagreatsmoothieifyoulovealmonds.Anotheronepackedwithprotein.

Ingredients:

2scoopsofArbonnevanillaproteinpowder1cupofalmond/ricemilk1tablespoonsliveredorslicedrawalmonds6-8icecubes

Steps:

PistachioDreamSmoothieTasteslikepistachiobutdoesnothaveanypistachioinit…perfectforthosewithpistachioallergies.

Ingredients:

2scoopsofArbonnevanillaproteinpowder½cupofwater½cupofcoconutmilk½avocado6-8icecubes

Steps:

ChocolateSpinachCrunchSmoothieThissmoothieoffersyouthegreensandthenutsallinone.

Ingredients:

2scoopsofArbonnechocolateproteinpowder9oz.ofwater1½-2handfulsoffreshspinach6–8hazelnuts6-8icecubes

Blender/MagicBullet

Steps:

NuttyAppleCinnamonSmoothieThisisagreatsmoothiethatcombinesfruitandnuts.

Ingredients:

2scoopsofArbonnevanillaproteinpowder1cupofalmond/ricemilk½ofasourgreenappleslicedGroundcinnamontotaste1spoonfulofrawpecans/sliveredrawalmonds6-8icecubes

Steps:

SweetVeryBerrySmoothieThissmoothiehastheproteinofalmondbutterbutsweetnessofberries.

Ingredients:

2scoopsofArbonnevanillaproteinpowder¼cupoforganiccoconutmilk½cupofalmond/ricemilk8oz.ofwater1spoonfulofalmondbutter¼cupoffrozenorfreshberries6-8icecubes

Steps:

LemonLimeSmoothieAgreatway to start the day, lemons and limes are so good for you!Watch howmuchsteviayouuse,steviaissomuchsweeterthansugar.

Ingredients:

2scoopsofArbonnevanillaproteinpowder¼cuporganiccoconutmilkoralmond/ricemilk½cupofwater1–2teaspoonsofstevia½alemonorlimepeeledandsliced6-8icecubes

Steps:

ChocolateBerrySmoothieForthosethatlovethatchocolateberrytaste!

Ingredients:

2scoopsofArbonnechocolateproteinpowder½cupcoconutmilk½cupfrozenmixedberries6-8icecubes

Steps:

Avocado,TomatoonToast

Thisisafamilyfavoriteforbreakfast,itissofreshanddelicious;youwillneverlookatbreakfast the sameagain.Thekidscouldeat thiseveryday if theyhad toand itmakessuch a great snack too. If you are super hungry in themorning have two slices of thisinsteadofjustone.

Prep/CookingTime:3minutepreparation,1minutetoastingtime.

Ingredients:

1avocado2slicesoftomato1-2piecesofEzekielbread(weloveSesameandOriginal)Seasalt/RealSaltandpeppertotaste

Knife/SpoonCuttingBoardToaster–becauseEzekielbreadiscoldittastesbettertoasted

Other Options to Consider: You can add any vegetable you want to this dish orsubstitute what is here for something else. The idea is, eat vegetables on toast in themorninginsteadofbutterorjam.

Steps:

1. Putbreadinthetoaster.2. Cutavocadoinhalfandslicetomatowhilewaiting.3. Oncethebreadisdone,usethespoontospreadontheavocado.4. Addslicedtomatoesontopofavocado.5. Seasonwithseasalt/Realsalt,pepperandenjoy!

WarmRiceandVeggies

Thismealistheabsolutefavoriteamongourpatients.Ifyouloveanicewarmbreakfastinthemorning,thisrecipeisforyou.Thisiswhatweeatinplaceofoatmealforexample.Again, justareallydeliciouswaytogetyourveggies infirst thinginthemorning.Thisreciperequirespre-preparedgrainslikejasminericeorquinoa.Whatwedoiswemakealittleextragrainatdinnertimeandthenbeforefinalizingdinnertakesomeofthegrainoutandputitinthefridgetouseinthemorning.Ifyouhavetimetomakeagrainfreshinthemorningyoucan,wefindwedonothavethattimeandjustwanttore-steamandrun.

Prep/CookingTime:5minutepreparationand5minutesteam.

Ingredients:

1-2cupscookedriceorgrainofyourchoice(jasminerice,basmatirice,brownrice,wildrice,millet,quinoa,spelt,orbuckwheat)1avocado,diced½Englishcucumber,diced(longskinnyonewrappedinplastic)1firmtomato,choppedSeasonings–oliveoil,Bragg’sLiquidAminos(agreatsoysaucealternative),seasalt/Realsaltandpeppertotaste

KnifeCuttingBoardSmallSaucePanServingBowl

OtherOptionstoConsider:Try throwing in somechopped redbellpepper, sunflowerseedsprouts,orgarbanzobeans.Youcanaddthejuiceof1lemonorlimetochangeupthetaste.Ifyoulikethingsspicyfeelfreetoaddwhateverseasoningsyouliketogiveitthetasteyouarelookingfor.

Steps:

1. Takegrainfromtherefrigeratorandaddittosaucepanwitha1/4”ofwater.Steamonstovefor2minutesstirringonceortwice.

2. Whilegrain is steamingcut avocado inhalf, removepit anddicewhile still in the

shell.3. Cleananddicecucumberandtomato.4. Addwarmedgraintoabowl,spoonoutyouravocadoandaddyourdicedcucumber

andtomato.5. Seasonwitholiveoil,BraggLiquidAminos,seasalt/Realsalt,andpeppertotaste.

BreakfastBurritoForthoseofyouthatlovetortillasthisoneisforyou.Ittakesalittlelongertopreparethansomeofourotherbreakfastrecipesbutitisworthit.Thisrecipeisgoingtoalsohelpyoueatyourveggiesfirstthinginthemorning.

Prep/CookingTime:5-6minuteprepand7-8minutescooking.

Ingredients:

Tortilla–LaTortillaFactory/TortillasRosariomostimportantthingisbuytortillasthathavefeweringredientsandnosugars1–2minisweetbellpeppers–red,yellow,ororange½canoforganicbeans–pinto,garbanzo,red(Westbraebrand)1handfulofyellowriceshreddedcheese½avocado1–2scoopsofsalsa–tryDrew’sSalsaithasnochemicals,preservatives,orsugarsSeasonings:seasalt/Realsaltandpeppertotaste

FryPanKnife/SpoonCuttingBoard

Other Options to Consider: Use green bell peppers instead of the red, yellow andorange.Useanyothervegetablesyoulove(likeonionsforexample)–getcreativewiththis one.Add other spices aswell like pepper or cumin.Mix it up to keep the burritodifferentandfresh.

Steps:

1. Slicebellpeppersinthinslicesandaddbellpeppersandcannedbeanstofrypan.2. Addwatertocoverbottomoffrypanandputonstoveonmediumhighheattosteam

thepeppersandthebeansfor3–4minutes.3. Oncepeppersareslightlysoft(waterwillhaveevaporatedfrompan)pourpepperand

beanmixtureintobowlandseasonwithseasalt.4. Dryoutpanandaddtortillatoit.5. Sprinklericecheeseevenlyovertortilla.6. Putbackonstovemedium-highheatandcoverpan–letwarmfor3–4minutes.7. Whiletortillaiswarmingwithcheesecutopenyouravocado.8. Whentortillaiswarmedremovefrompanandaddtoplate.9. Scoopinthepeppersandbeanmixtureandaddyouravocadoandsalsa.10. Foldlikeaburritoandenjoy!11. Rinseoutpanandletdry.

TrailMix

Thistrailmixmakesagreatsnackatanytimedayornight.Youhavetoprepityourselfasthere isnothingon themarketsimilar to thisorashealthy.Wepurchase the ingredientsfromthebulksectionofthestoreandthenmixitourselvesathome.ItisreallyimportanttopurchasetheseingredientsRAW–thatmeansnotroastedandnotsalted.Theminuteanutorseedisroasteditturnsintoatrans-fatandbecomesbadforyou.Andthesalttheyusetosaltthemisregulartablesaltwhichyouneedtoavoid.

Inaddition,wheneatingrawseedsandnutsyouwanttobesuretostoretheminthefridgeastheywillgorancidinacabinetorpantry.Weusuallyprepareanicesizecontainerandeatitoverthecourseofamonth.Itisnicetohavesuchahealthysnackatyourfingertips.Sometimeswhenweareinahurryorknowwewillbeoutandaboutforawhilewewillputahandfulinasmallplasticbagandthrowitourpurseorbriefcase.Sometimeswe’lljustgrab thewholecontainerandbring itwithus toballgames,orother extracurricularactivities.

PrepTime:5minutesatthestore,5minutesathome.

Ingredients:

HandfulofrawalmondsHandfulofrawwalnutsHandfulofrawpecansHandfulofrawpumpkinseedsalsocalledPepitasHandfulofrawsunflowerseeds2Handfulsofraisins

LargeBowlforMixingContainerforStorage

OtherOptionstoConsider:Feelfreetosubstituteanyrawnutorseedinthisrecipe.Andifyouareallergictoanyofthenutsorseedslistedinthisrecipepleasedonotusethem.Oursonisallergictopecansandwalnutssowemakehimhisowntrailmixwithoutthesenutsbutreplacethemwithcashewsandpistachios.Again,getcreativeandmixupthetrailmix from time to time to keep it fresh. For example instead of raisins, use driedcranberriesonoccasion.

Steps:

1. Purchaseallnutsinbulkfromlocalhealthfoodstore.2. Athomeaddallingredientslargebowlandmixthoroughly.3. Pourmixtureintocontainerthatwillbekeptinthefridge.

CerealOptionsIf you are a cereal eater in themorning and you are notwilling to try any of the newrecipes in this book consider these cereals instead of the typical cereals you wouldpurchaseatthegrocerystore.Alsowheneatingcerealconsiderusinganalternativemilklikealmondmilk,ricemilk,hempmilk,etc.

Ezekielcereal-comesinalmond,cinnamonraison,flax,andoriginalIliketoaddtheTrailMixtomyEzekielcereal.

Barbara’scereal–comesinalldifferentshapesandsizesthatyouoryourkidswillbefamiliarwith.Thisbrandofcerealdoesnothavethechemicals,preservativesorsugarsthatmanyofthetypicalcerealsdo.

OtherOptionsforToastIfyoudonotliketheavocadoandtomatoideaonyourtoastoryouwanttomixitupabittryoneoftheseperfectlyacceptablebreakfastorsnackoptions.

CinnamonEzekielbread–withanutor seedbutterother thanpeanut.Therearealmondbutters,cashewbutters,hazelnutbutters,sesameseedbutters,etc.SesameorOriginalEzekielbread–withthesamenutorseedbuttersaboveandSt.Dalfour’s100%jelly.SesameorOriginalEzekielbread–withhummusspreadon top(likebutter)andthenaddslicedtomatoes,cucumbersand/orsprouts.

RawVeggieOptionsRawveggiesmakeagreatsnack.Herearejustafewideasforhowtoincorporatemorerawveggiesintoyourday.

Eatasalad–(freshorleftovers)weloveeatingthesaladwepreparedthepreviousnightfordinnerasasnacktheverynextday.Itisnicetohaveapremadesaladthatyoucankeepinthefridgeinindividualcontainersthatyoucangrabandgo.SlicedEnglishcucumbers (the long skinnyoneswrapped in plastic)with sea saltandoliveoilonthem.Suchasimpleandeasysnack–thekidslovethisoneintheirlunch.AnavocadowithRealSaltonit–Wejustcuttheavocadoinhalf,removethepitanduse a spoon to eat right out of the shell.WeuseSpelt pretzels to dip into theavocadotochangethisoneupabit.An avocado in almondmilk (or other nut milks) – like you would normally eatcereal.Thisismynewestcreation–imaginetheyumminessofanavocadocombinedwiththesweetnessofalmondmilk–itistodiefor.Celerywithanutorseedbutteronit–thisisthewholeantsonalogidea.Greatfor the kids and really fun to make. Sometimes we’ll just cut up small pieces ofceleryandgivethekidsabowlofalmondbutterandletthemgototown.Edamame(soybeansintheshelllightlysteamed)withseasaltonthem.Rawveggieslikesweetpeppers,broccoli,grapetomatoes,snappeas,carrots,celery,etc. dipped in hummus which comes in all different flavors. This makes a nicealternativetoranchdressing.

Dips/Sauces

IntroDipsmake a great snack andmany of the dips / sauces in this section can be used forsnackingor on topof pastas or salads as saladdressings. If you aregoing toprepare ahealthy dip you need to be sure what you are dipping into it is healthy too. Healthydipping items include organic blue corn chips, spelt pretzels, brown rice crackers, andfresh veggies like grape tomatoes, cucumbers, zucchini, bell peppers, broccoli orasparagus.

Afewhealthydipsinclude:

Guacamole

We have received so many compliments on this guacamole recipe. People havespecificallyrequestedthatwebringthisdiptopartiesorspecialoccasions.Andthebestpartaboutit,itissoeasytomake!Besuretofollowthestepsverycloselyonthisrecipeasitcanbethedifferencebetweenmushyandamazing!

PrepTime:10minutes.

Ingredients:

3to4avocadosdependingontheirsize(iftheyarebigonly3)1to2tomatoeschopped(againthisdependontheirsize,ifitisabigtomatoonly1)Thejuiceof1lime1handfulofchoppedcilantroSeasalt/Realsalttotaste

LargeBowlKnife/Fork/SpoonPotatoMasherCuttingBoard

OtherOptionstoConsider:SometimesIliketoaddchoppedredoniontothisrecipeforaslightlydifferentvariationonthesamegoodness.

Steps:

1. Usespoontoremoveavocadofromshellandputintobowl.2. Usepotatomashertomashavocadoinbowl.3. Addremainingingredientsinnospecificorder.4. Makesurewhenaddingthelimeyoucutthelimehalfandthenusetheforktostickit

insidethelimeandturnwhilelimeisoverthebowl–thiswillhelpyougetall thejuiceout.

5. Stirandenjoy!

PicoDeGalloSalsaRecipeWelovePico,itissofreshtastingandsogoodontopofsomanythings.Greattouseonleftovers,asafishmarinade,insideaquesadillaorasafat-freesaladdressing!

PrepTime:10minutes

Ingredients:

3largetomatoes,chopped1sweetonion,chopped1jalapenopepper,seededandminced1handfulofchoppedfreshcilantroThejuiceof1lemonSeasalt/Realsaltandpeppertotaste

LargeBowlKnife/ForkCuttingBoard

OtherOptionstoConsider:Swapoutthesweetonionforaredonion.Addotherfreshspicesyouenjoy–parsleyormintforexample.

Steps:

1. Chopallvegetablesandaddtobowl.2. Makesurewhenaddingthelemonyoucutitinhalfandthenusetheforktostickit

insidethelemonandturnwhilelemonisoverthebowl–thiswillhelpyougetallthejuiceout.

3. Addremainingingredients.4. Stirandenjoy!

ArtichokePestoSauceThisisoneofthoserecipesthatmakesagreatdiporagreatsauceontopofpasta.Ifyouaregoingtouseitontopofapastajustdoubletherecipe.Youcanstorethisdip/sauceinanairtightcontainerintherefrigeratorforuptothreedays.Greatforonthegosnacks.

PrepTime:5minutes.

Ingredients:

10-12artichokeheartswithalittleoftheirjuice½lemon,juiced¼cupavocadooiloroliveoil

Blender/MagicBullet/ImmersionStickBlenderThis is agreat job for themagicbullet because it is smaller and requires lesscleaningeffort.IfyouusetheImmersionBlenderjustputalltheingredientsinabowlandthenblendfromthere.

Spoon/Fork¼MeasuringCup

OtherOptionstoConsider:Insteadoftheavocadooiloroliveoiljustusetheartichokeheartoilforthisrecipe.

Steps:

1. Addallingredientstotheblender/magicbullet.2. Blendfor90secondsoruntilsupercreamy.3. Pourintobowlorontopofpastaandenjoy!

FreshBasilPestoSauceAnothergreatrecipeforeitheradiporasauce.Ifyouwantthedipversionmakeitalittlethickerbyusinglessoil.Ifyouwanttoputitoverpastamakeitalittlethinnerbyusingmoreoil.

PrepTime:5minutes.

Ingredients:

2handfulsoffreshbasilleaves,packed½cupoliveoil1smallhandfulofpinenutsorwalnuts3mediumsizedgarlicglovesminced(oruse2-3spoonful’sofalreadymincedgarlic)Seasalt/Realsaltandpeppertotaste

Blender/MagicBulletThis is agreat job for themagicbullet because it is smaller and requires lesscleaningeffort.

Spoon½MeasuringCup

OtherOptionstoConsider:Mixup the typeofoilyouuse togive thisdipadifferentflavor–avocadooil,hempoil,flaxseedoil,sesameoiljusttonameafew.

Steps:

1. Putallingredientsinablenderandmixuntilyougetasmoothcream.2. Addsaltandpeppertotasteandblendagain.3. Pourintobowlorontopofpastaandenjoy!

SunflowerPestoRecipeThis is a great recipe if you are allergic to nuts. Sunflower seeds are such a greatalternativeandagreatsourceofgoodfatandprotein.Theyevenmakesunflowerbuttersfor spreading on bread so you can avoid the nut allergy issue. When purchasing thesunflower seeds for this recipemake sure you are buying them raw and shelled. Theyshouldnotberoastedorsalted.

PrepTime:4hoursoakofseeds,5minutestoprepareandblend.

Ingredients:

1cupofrawshelledsunflowerseeds1redpepper1tomato1cloveofgarlic¼cupofoliveoilApinchofsealsalt/Realsaltandpepper

Blender/MagicBullet/ImmersionStickBlenderThis is agreat job for themagicbullet because it is smaller and requires lesscleaningeffort.IfyouusetheImmersionBlenderjustputalltheingredientsinabowlandthenblendfromthere.

KnifeCuttingBoard

OtherItemstoConsider:Thisisagreatrecipeforaddinganyofyourfavoriteherbs–cilantro,parsley,mint,oregano,etc.

Steps:

1. Put seeds in a bowl and pour water to cover seeds – this is a great place to usealkalinewaterifyouhaveawatermachineinyourhome.Soakthesunflowerseedsinwaterforatleast4hours,thendrainandrinsethem.

2. Cleanandsliceredpepperandtomatointochunks.3. Addallingredientstotheblender/magicbulletandblenduntilsmooth.4. Addseasalt/Realsaltandpepperandblendagain.5. Ifyouwant,addwhateverotherherbsyouloveandblendagain.

SunDriedTomatoDipRecipeThisisanotherrecipethatisgreattouseasadiporasapastasauce.Whenmakingitforthetopofpastafollowtheinstructionstopreparethedipandthenputitinasaucepanandwarm.

PrepTime:10minutesprep

Ingredients:

2(6ounce)cansoftomatopaste1smallhandfulofchoppedfreshbasil¼cupofoliveoil1cloveofgarlic¾cupsun-driedtomatoes,packedinoil,drainedSeasalt/Realsalttotaste

Blender/MagicBulletThis is agreat job for themagicbullet because it is smaller and requires lesscleaningeffort.

KnifeCuttingBoardCanOpenerVariousMeasuringCups

OtherOptionstoConsider:Addpepper,oreganoorparsley to this recipe for an evenstrongerflavor.

Steps:

1. Putallingredientsinablender/magicbulletandmixuntilyougetasmoothcream.2. Addseasalt/Realsalttotasteandblendagain.

TomatoandOliveSalsaIf you love olives you will love this recipe. Olives are so good for you because theycontainvaluableamountsofmanydifferentantioxidantsandanti-inflammatorynutrients.Thisrecipehasalittlebitofakickbecauseofthechilithatisadded.ThisisgreattouseasadiporputontopofyourfavoriteMexicantypefoods.

PrepTime:10minutes.

Ingredients:

1½cupblackpittedolives,chopped(ifyoubuytheminacanalreadychoppedmakesuretherearenootheringredientsinthecanofolivesasidefromolivesandoil)1smallredonion,finelychopped4tomatoes,finelychopped1chili,seededandfinelychopped2Tbspoliveoil1smallhandfuloffreshbasil,choppedSeasalt/Realsalttotaste

BowlKnife/SpoonCuttingBoard

OtherItemstoConsider:Leaveoutthechiliifyoudonotwantthekick.

Steps:

1. Inabowl,mixallingredients.2. Seasonwithseasalt/Realsaltandletsit.3. Stirandserve.

SpaghettiSauceSpaghettisaucewasamainstayatmyhousegrowingup.Itincludedalotofmeatproductsandalthoughitisnicetohaveeveryonceinawhileweneededtofindahealthiercleanerversion forournewwayofeating.Weoriginally learnedabout this recipe fromaclosefriendofours.Wemadesomeslightvariationsandvoilawefoundourspaghettisauce.

Prep/CookingTime:5minutespreparation,30minutescooking.

Ingredients:

1–16ozcanoforganictomatosauce1–16ozcanoforganicdicedtomatoes1–8ozcanofdicedolives1–4ozbottleofcapersincludingtheliquidtheycomeinSeasalt/Realsalt,pepper,oregano,parsleytotaste

LargePotCanOpenerSpoon

OtherOptionstoConsider:YoucanaddahealthymeatballtothisbyusingtheLiteLifegroundsoymeat.Useyourhandstocombinethesoymeatinabowlwithanegg,somegarlicpowder,parsley,oregano, sea salt /Real salt andpepper and roll intomeatballs.Cookthesefirstinthepotwithsomeoliveoilandthenstarttherecipebyaddingalltheingredientstothesamepotthathasthemeatballsalreadyinit.

Steps:

1. Addallingredientstothepotandbringtoaboil–stiroccasionally.2. Once it reaches a boil, reduce heat to simmer for 25 – 30 more minutes – again

stirringoccasionally.3. Addtoanyofyourfavoritepastaorricedishes.

FishMarinadesTherearesomanywaystopreparefishbutourfavoriteisintheovencoupledwithanicemarinade.Mostallfishaslongasitisthawedcanbebakedon350degreesfor20–25minutesinorderforittocookthoroughly.Herearejustafewwaystoprepareanyfishtomixitupabit.Addfishtoglassbakingdishandthenpickyourfavorite…

TraditionalStyle–Ontopofeachfishfillet,sprinkleoliveoil,seasalt/Realsalt,anddriedoregano.Coverwithtinfoilandbake.Thisisthetriedandtruewaytobakeanicesimplefishfillet.MexicanStyle –On top of each fish fillet, sprinkle olive oil, sea salt / Real salt,freshly squeezed lime, and chopped cilantro.Coverwith tin foil andbake.Weusethismarinadeonfishtaconight.Italian Style – On top of each fish fillet, sprinkle olive oil, sea salt / Real salt,minced garlic, a can or twoof diced tomatoes (depending on howmuchmarinadeyou want in the end to put on top of pasta or rice), pepper, oregano and parsley.Coverwithtinfoilandbake.Weusethismarinadewhenwemakepastaorjasminericeandplacethefishwithmarinadeontopofthegrain.ChineseStyle–Ontopofeachfishfillet,sprinkleoliveoil/sesameoilifyouhaveit,seasalt/Realsalt,andBragg’sAminos.Coverwithtinfoilandbake.WeusethismarinadeonthenightswearemakingamoreChinesestylemealwithBokChoyandjasminericeforexample.

IntroWe cannot emphasize enough how important soups are to your body. Soups are liquidfood and liquid food means less work for your body to process and benefit from thenutrients.Soupsalsotendtobemadefromvegetableswhicharetheabsolutebestsourceofnutrientsyoucangiveyourbody.Bydrinkingyournutrientsnotonlycanyoubenefitfromthemfasterandeasierbutitalsohelpstocleanoutyoursystem.

Whenweconstantlyeatbreads,pastas,rice,andthelikeoursmallandlargeintestinegetbackedup.Manytimesthesefoodsdonotbreakdownwellenoughinthestomachsotheygetstuckinthesmallintestine.

Thesefoodparticlesbuildupovertimewhichnotonlycancausedigestiveissuesbutcanalsoclogthevilliinyoursmallintestine.Whenthishappens,youarenotabletoabsorbnutrientsfromyourfoodaswell.Thismeansyouareeatingbutnotbenefitingfromyourfood.

Becausesoupisnutrientsintheliquidformithelpstowashawaythefoodthatmightbebuildingupinyoursmallintestine,freeingyourbodyofwasteproductsthatareblockingnatural nutrient absorption.Whenwe come home from traveling and eating off of ourregulardiet,wespendawholeweekeatingnothingbutsouptohelpcleanusoutasfastaspossible.

Ifyouarelookingforasafeandeasywaytodetoxifythebody,considereatingsoupalldayeveryday forone fullweek–yes thatmeanssoup forbreakfast too!Weguaranteeyouwillnoticeadifferenceinhowyoufeelanditwillhelptoresetyourbody.Belowaresomesimpleandvariedsouprecipestofollowsoyoucanmakeyourownsoupathome.

Ifyoudonotwanttotakethetimetomakesoupyoucanbuycannedsoup.HowevermakesureyoubuyorganicsoupslikeAmy’sbrand(Figure10).Nomatterwhatyoupurchase,be sure to read the label to determine if there are any fillers, preservatives, sugars orchemicals in thesoup. I thinkyouwillbeshocked toseehowmanycannedsoupshavesugaroraformofsugar,likehighfructosecornsyrupinthem.Sugardoesnotbelonginsoup!

Figure10:AnAssortmentofAmy’sOrganicSoups

Onethingyoushouldknowisthatyoucanmakeareallynicesoupathomeinlessthananhour.Andthebenefittomakingabigpotofsoupisyouhavetonsofleftoversfortherestoftheweek.Weloveeatingleftoversoupforbreakfastorforsnackthenextday.

Onaseparatenote,mostofthesesouprecipesaregoingtobemadefrombroththatyoucanpurchase in thestoreasopposedtousingbouilloncubes.Bouilloncubesare loadedwithchemicals,preservativesandsugarsandshouldnotbeusedtomakesoup.ThebrandsofstoreboughtpremadebroththatwelikearePacificandImagine(Figure11).

Figure11:Pacific/ImagineBrandBoxedVegetableBroth

Whateveryoudecideandhoweveryoudecidetodoit–JUSTEATMORESOUP!

ButternutSquashSoupSuchasimplerecipeandyetsodelicious.

Ingredients:

1-32oz.containeroforganicbutternutsquashsoup(Imagine/Pacificbrand)

1-32oz.containerofvegetablebroth(Imagine/Pacificbrand)

3-4zucchinisdicedWater(use9.5alkalinewaterifyouhaveawatermachine)Seasalt/Realsalttotaste

LargePotSoupSpoonKnifeCuttingBoard

OtherOptionstoConsider:Weusuallydonotaddgarnishtooursoupsbecausehonestlywedonothavethetimebutifyoulikedoingthatsortofthingthissoupisreallynicewithsomechoppedcilantroasagarnish.

Steps:

1. Addboth soupbroths to a large souppot, turn stoveburneronhighheat andheatthrough.

2. Whilesoupisheating,cleananddicezucchiniintocubes–addzucchinitosoup.3. Addwatertocoverzucchini–thisisagreatplacetousealkalinewaterifyouhavea

watermachineinyourhome.4. Addseasalt/Realsalttotaste.5. Bringsouptoasimmerandheatthoroughlyfor20-25minutes,stiroccasionally.6. Ladleintobowls,garnishifdesired.

TomatoSoupwithEggplantIfyouloveeggplant,thisisthesoupforyou.Evenifyoudonotwanttoaddthesouptotheeggplantthatisfinetoo–thisisjustareallytastywaytomakeeggplant.

Prep/CookingTime:15minutepreparation,20minutescooking.

Ingredients:

2-32oz.containersoforganictomatosoup(ImagineorPacificbrand)

2mediumsizedeggplantscutinto1/2inchslices2tbsp.ofoliveoil4clovesofgarlicmincedor4spoonful’sofalreadymincedgarlicSeasalt/Realsalttotaste

MediumPotSoupSpoonCookieSheetKnifeCuttingBoard

OtherOptionstoConsider:Ifyoulikeaddinggarnishtoyoursoups,thissoupisreallynicewithsprigsofbasilasagarnish.

Steps:

1. Preheatovento350degrees.2. Cleanandslicetheeggplantin½inchslices.3. Brush slices of eggplant with olive oil and garlic – add eggplant to baking sheet

(stackingslicesifneeded).4. Bakeinovenon350degreesfor15-20minutesuntileggplantiscookedthrough.5. Whileeggplantisbaking,inamediumsouppotbringthetomatosouptoalightboil

andheatthroughoveramediumhighheat.Lowerheatandkeepwarm.6. Removeeggplantfromovenandcutintocubes.Keepwarm.7. Ladle soup into bowls, spoon in the garlicky eggplant, and garnish with basil if

desired.

ChilledWatercressSoupwithGreenOnionOneofthemostrefreshingsoupswemake.Itisgreattoeatanytimeoftheyear.

Ingredients:

1-32oz.containerofOrganicVegetableBroth(ImagineorPacificbrand)

2mediumonionsthinlysliced1largeleek,whitepartonlythinlysliced2largehandfulsofwatercressleaveswithstemsremoved

LargePotSoupSpoonKnifeCuttingBoardSaladSpinner–forcleaningwatercressBlender

OtherOptionstoConsider:Fresh lemon juice isaniceaddition to this soup.Squeezesomeinrightbeforeserving.

Steps:

1. Cut onion and leek and add to souppot, add just enoughvegetable broth to coverbottomofpot.

2. Simmerveggiesfor5minutesonmediumhighheat.3. Addremainingbrothandbringtoaboil.Reducetolowheatandcoverandsimmer

for10minutes.4. Whilethatiscooking,cutandcleanwatercressusingsaladspinner.5. Oncesoupisdone,removecoverandletcoolfor10minutes.6. Placecleanedandcutwatercressinablender,pourin1cupofthepreparedbrothand

blenduntilsmoothandtransfertoabowl.7. Pureeremainingbrothmixtureintheblenderandstirintowatercressmixture.8. Ladleintobowls,addfreshlemonjuiceifdesired.

VegetableSoup

This ismygo to soup recipeand thebasis formost soupsyoucanmakeonyourown.Onions,celeryandcarrotsalwayshaveandalwayswillbe themost sacredadditions tosoup.

Ingredients:

1onionchopped(canfindthesepre-chopped)5carrotspeeledandchopped(canfindthesepre-chopped)5celerystalkscleanedandchopped(canfindthesepre-chopped)2largehandfulsofgreenbeanscleanedandchopped½greencabbagechopped1-32oz.containeroforganicvegetablebroth

(ImagineorPacificbrand)Water(use9.5alkalinewaterifyouhaveawatermachine)Driedbasil,oreganototasteSealsalt/RealsalttotasteOptionalgrain–brownrice,wildrice,quinoa

LargePotSoupSpoonKnifeCuttingBoard

OtherOptions to Consider:We love this soup recipe because it allows for so muchversatility.Youcankeepthesamebaseofonions,celeryandcarrotsandjustmixuptheextragreensyouadd.Wealwayskeeponions,celeryandcarrotsstockedinthefridgebutsomeweekswemayhavebroccolionhand,or zucchiniorBrussels sprouts.Nomatterwhatgreenitisyoucanuseitinplaceofthegreenbeansandcabbage.

Anotheroptiontoconsiderwiththisrecipeisaddingbeans.Whenaddingbeanstosoupyou need to use raw beans as opposed to canned beans.Rawbeansmust be soaked inwateratleast4–6hourspriortoaddingtothesoup.Ifweknowwearegoingtomakesouponaspecificnightfordinnerwewillsoakthebeansinthemorningbeforeweleaveso theycanbesoakingalldaybeforecominghome.Oncesoaked,drainandrinse themandaddthemtosoupaftereveryotheringredienthasbeenadded.

Steps:

1. Ifyouplanonaddingagraintothisdish,getthatstartedfirstinyourricecooker.Donotuseagrainifyouareeatingsoupaspartofadetoxificationplan.

2. Choponion,cleanandchopceleryandcarrotsandaddall three items tosouppot,addjustenoughvegetablebrothtocoverbottomofpot.

3. Simmerveggiesfor5minutesonmediumhighheat.4. Whilethosearecooking,cleanandcutthegreenbeansandcabbageandaddthoseto

pot.5. Addtherestofthevegetablebrothandenoughwatertocovervegetablescompletely.6. Adddriedherbs,seasalt/Realsaltandpeppertotaste.7. Ifyouwereaddingbeans,youwouldaddthemnow.8. Simmeronmedium-highheatuntilboiling.9. Returntolow-mediumheatfor20-25minutes-stiroccasionally.10. Ladleintobowlsontopofgrainoronitsown.

BokChoySoupWe discovered this recipe when all we had in the refrigerator was Bok Choy and wewantedtomakesoup.SowegavethissoupaChineseflairanditturnedoutamazing.

Prep/CookingTime:10minutepreparation,40minutecooking.

Ingredients:

1onionchopped1headofbokchoychoppedandcleaned1-32oz.containeroforganicvegetablebroth

(ImagineorPacificbrand)½ofabagoffrozenEdamameWater(use9.5alkalinewaterifyouhaveawatermachine)Bragg’sLiquidAminostotasteSealsalt/RealsalttotasteOptionalgrain–brownrice,ricenoodles(thickorthin)

LargePotSoupSpoonKnifeCuttingBoardSaladSpinnerforcleaningBokChoy

OtherOptionstoConsider:Oneother thingI like toaddto thisrecipe is tofucut intocubes. Ifyouwould like toadd it cut it andadd it at theveryend rightbefore serving.Tofuisalreadycookeditjustneedstobewarmedbeforeserving.

Steps:

1. Ifyouplanonaddingagraintothisdish,getthatstartedfirstinyourricecookerorpot.Donotuseagrainifyouareeatingsoupaspartofadetoxificationplan.

2. Chop onion and add to pot with enough vegetable broth to cover bottom of pot.Steamoniononmediumhighheatfor5minutes.

3. Whileonioniscooking,chopandcleanBokChoyusingthesaladspinner.4. AddBokChoytopotalongwiththerestofthevegetablebrothandenoughwaterto

coverallthevegetables.5. Simmeronmedium-highheatuntilboiling.6. AddBragg’sLiquidAminostotaste–atleast½cup.7. Addseasalt/Realsaltandpeppertotaste.8. Add frozen Edamame and return to low-medium heat for 20-25 minutes - stir

occasionally.9. Ifaddingdicedtofu,additattheveryendjustafewminutesbeforeserving.10. Ladleintobowlsontopofgrainoronitsown.

CurriedPumpkinSoupThisissuchagreatrecipetomakeinthefall.Althoughitisabitmorelaborintensiveitisworthit.Thereisaquickerwaytomakethissoupifyoudonotwanttocutupawholepumpkin.Forthatvariation,checkoutthe“OtherOptionstoConsider”section.

Ingredients:

1pumpkin,4to5lbs.1onion,finelychopped2-32oz.containersoforganicvegetablebroth

(ImagineorPacificbrand)1sweetpotato,cleanedandchoppedCurrypowder,seasalt/Realsalttotaste

LargePotSoupSpoonKnifeCuttingBoardBlender/FoodProcessor/ImmersionStickBlenderExtraPotforblendedmixture

OtherOptionstoConsider:Insteadofusingthepumpkinforthisrecipeswapitoutforanother type of squash, like butternut squash or acorn squash. Sometimes you can findpre-cutsquashatthegrocerystoresoallyouhavetodoiscomehomeanddumpitinthepot.

Steps:

1. Cutthepumpkininhalfthroughthecenterandscoopouttheseedsandstrings(saveseedsforgarnishifdesired–recipeforpumpkinseedsfollowsthisrecipe).Cutawaythehardpeelandchoptheflesh.Youshouldhaveabout6cupsleftwhendone.

2. Dice onion and add it to a large soup pot and add just enough vegetable broth tocoverbottomofpot.

3. Simmeronionsfor5minutesonmediumhighheat.4. Whileonionsarecooking,cleananddicesweetpotato.5. Addtheremainingvegetablebroth,pumpkin,andpotato.Ifthebrothdoesnotcover

allthevegetablesaddwateruntilitdoes.6. Increasetheheattohighandbringtoaboil.7. Reduce heat to low, cover and simmer until the vegetables are tender, 20 to 25

minutes.8. Working in batches, transfer the vegetables with some of the liquid to a food

processororblenderandpureeuntilsmooth.9. Returnthepureetothesaucepanandstirinthecurrypowderandseasalt/Realsalt

totaste.Heattoservingtemperature.10. Ladleintobowls,garnishwithbakedpumpkinseedsifdesired.

Topreparebakedpumpkinseeds:

1. Preheatovento350degrees.2. Rinseseedswellincoldwater,beingsureyouhaverinsedawayanyfibrousstrings,

andpatthoroughlydry.3. Transfertoalargebowlandaddalittleoliveoilandseasalt,stirringwelltocoatthe

seeds.4. Spreadseedsonabakingsheetinasinglelayer.5. Bakeuntilcrispandgolden,12to15minuteson350degrees.Tasteandaddmoresea

saltifdesired.

PotatoLentilThisisasoupIcreatedwhentryingtorecreatemyMom’sItalianWeddingSoupwithoutthemeatballs.Hadtotakeawayafewingredientsandaddsomenewonesbutitisjustasdelicious.

Ingredients:

1onionchopped5–6redpotatoesdiced116oz.canofdicedtomatoes1packageofmushroomschopped132oz.containerofvegetablebroth–Pacific/Imagine4cupsofwater2cupsofredlentils–raw1headofEscaroleSeasalt/Realsalt,garlicsalt,pepperServedwithquinoa

KitchenIngredients:

LargePotKnifeCuttingBoardSaladSpinnerRiceCooker

Other Options to Consider: You can use any raw bean that you would like for thisrecipe.Greenlentils,adzukibeansora10beanmixwouldworkgreattoo.

Steps:

1. Soakredlentilsinwaterforatleast4hourspriortocookingsoup.2. Beginbymakingthequinoa–addquinoatoricecookerpot.Idonotusuallyrinse

quinoabecausehalfof itendsupdownthedrain.Adddouble theamountofwaterthatyouhavequinoa(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthequinoaandfillingthewatertothepoint on your finger that is double what the quinoa is. Turn quinoa on “Steamsetting”.Itwillcookonitsownanditwillstoponitsownwhenitisdone.

3. Choponions,cleanandchoppotatoesandaddbothtothesouppot.4. Cover the bottom of the pot with vegetable broth and simmer vegetables for 5

minutes.5. Addrestofvegetablebrothtopotalongwith4cupsofwater.6. Cleanandchopmushroomsandaddtopot.7. Adddicedtomatoestopotandbringtoaboil.8. Drainandrinseredlentilsandaddtopot.

9. Cutandcleanescaroleusingsaladspinnerandaddtopot.10. Seasonwithseasalt/Realsalt,garlicsaltandpeppertotaste.11. Letsoupsimmerfor30minutes.12. Oncedoneserveoverquinoaandenjoy!

Salads

IntroSaladsmakeanamazingsnackorsidedishforyourentrees.Thereasontheyaresogoodforyou is theyallowyou toget inyour rawgreen leafyvegetables.Theseare themostimportantvegetablestobeeatingonaregularbasis.Thereisnothingmorenutritiousandredbloodcellbuildingthanagreenleafyvegetable–especiallyinrawform.

Everynightnomatterwhatmealwemakewealwaystrytopairitwithsomesortofsalad.Therearealldifferenttypesofsalads–somethatdonotevenincludelettucebutnone-the-lessimportanttoourbody’sdigestiveprocess.

Therearea few thingsyouneed toknowaboutpreparingandeatingsalads.Firstofalltherearesomelettucesthatarebetterthanothers.Theworstlettuceyoucaneatisiceberglettuce and unfortunately it tends to be the lettuce most commonly consumed. So therealityisyouaremakinganefforttoeatlettuceyetyouareeatingthelettucethathasverylittlenutritionalvalue.

Thebestlettucestoeatareredorgreenleaflettuce,butterlettuce,mixedgreens,arugula,andromaine.Becauseromaineissuchahardleaflettuceitcanbedifficultforpeopletodigest.Manypeopleeatspinachinsteadoflettuceandalthoughthatisfineinmoderationitisalsoreallyimportanttomixupyourfreshleafygreenstomakesurethebodydoesnotgetboredwithonlyonetypeofnutrient.Everygreenhasdifferentvitaminsandmineralssowhenyoueatthesamegreenallthetimethebodymissesout.

Manylettucescanbefoundpre-washedandreadytoeatincontainersthesedays.Thereisreallyverylittleexcuseforanyonewhohasadesiretoeatasaladonaregularbasis.

The next thing we should discuss are salad dressings because this is where peopletypicallygowrongwiththesalad.Theytakeanamazingsaladwithfreshgreensandotheramazingveggiesandthentheylather it inranchorsomeothersuperunhealthydressingthatisloadedwithchemicals,preservativesandsugars.

Ifyouaregoingtogothroughtheeffortofmakingandeatingasaladtakethatefforttothenextlevelandmakethesaladahealthyone.Simpleandrefreshingthingstoaddtoasaladareoliveoil,seasalt/Realsalt,pepper,Bragg’sLiquidAminosorfreshlysqueezedlemonorlime,etc.

Youcanalsoaddanyherbyoulove–aslongasitcomesfromaplantyouaregoodtogo– oregano, parsley, mint, cumin, turmeric, garlic powder, etc. Just by adding acombinationofoneortwooftheaboveitemsyoucanmakeyoursaladtastesorefreshingyouwillrealizeyoudonotneedanythingelse.

Tomix itupevenmore therearealldifferent typesof rawoilsyoucanuse tokeep thetasteofyoursaladsvariedandfresh.Insteadofoliveoilallthetimeconsideravocadooil,

hempoil, sesameoil, grape seedoil, or flax oil.One tip thoughwhenusing these oils.Oncetheyareopenedkeepthemin therefrigerator. Ifyoustore themonashelfor inacabinettheywillgorancid.

Enjoyallthesaladrecipeswehavehere.Onceyougettotheentreessectionyouwillseethatwehavepairedeveryentréewithour favorite salad recipesoyoucanbeginseeinghowallof itcomes togetherforadeliciousmeal.Nomatterwhichof theserecipesyouchoosetomake,besureyoumakeitniceandbigsothereareplentyofleftoversforsnackthenextday!

Cucumber,Tomato,AvocadoSaladWelovemakingthissaladwhenweareinahurryordonothaveanylettucearound.Itissimplebutdeliciousandmakesforgreatleftovers.

PrepTime:5–7minutes.

Ingredients:

1Englishcucumberdiced(longskinnyonewrappedinplastic)1-2tomatoesdiced(dependingonhowbigyouwantthesalad)1-2avocadosdiced(dependingonhowbigyouwantthesalad)

Ifyoudonothaveavocadosdon’tsweatit,justmakethesaladwithcucumbersandtomatoesonly.

OliveoiltotasteSeasalt/Realsalttotaste

BowlKnifeCuttingBoard

OtherOptionstoConsider:Anotheringredientweloveaddingtothisrecipeisorganiccannedbeans(welikeusingtheWestbraebrand).Althoughyoucanaddanycannedbeanweloveusinggarbanzobeans(chickpeas).Itaddsthatlittlekickofproteinandmixesuptheflavor.Justusewatertorinsethebeansrightinthecanandaddthemdirectlytothesalad.Youcanalsoconsiderchangingup theoilsanduseavocadooilorhempoil.Youcanalsoconsideraddingsqueezedlemonorlimetothisrecipetochangeitupabit.

Steps:

1. Clean,diceandaddcucumbertothebowl.2. Clean,diceandaddtomatotothebowl.3. Cutavocadoinhalf,removethepitanduseknifetocutavocadointocubeswhileitis

stillintheshell–usespoontospooncubedavocadointobowl.4. Addoliveoilandseasalt/Realsalttotaste–mixwellandenjoy!5. Store inanairtightcontainer in therefrigeratorforupto threedays.Saladwill last

longerinfridgeifitdoesnothaveavocadoinit.

CabbageSalad

Thisisanotheralternativetothetypicallettucesaladandaslightlyhealthieralternativetocoleslaw.Youcaneithermakethisrecipewithboththegreenandredcabbage,oryoucanchoosetouseonlyonekindaswell.Thetrickwiththisrecipeiscuttingthecabbageasthinaspossible.

PrepTime:5–7minutes.

Ingredients:

½greencabbagechoppedthinly½redcabbagechoppedthinlyOliveoiltotasteRealsalttotaste

BowlKnifeCuttingBoard

OtherOptionstoConsider:Sometimeswewilladddicedtomatoesorredonionstothissaladjusttoaddsomecolorandmixitupabit.

Steps:

1. Peeloffouterlayerofcabbagesandthrowthemawaybeforecutting.2. Sliceredandgreencabbageverythinandaddtothebowl.3. Addoliveoilandseasalt/RealSalttotaste–mixwellandenjoy!4. Storeinanairtightcontainerintherefrigeratorforuptothreedays.

BroccoliBeanSaladThisissuchagreatsaladifyouloveredonionsandrawbroccoli.Itgoesgreatwithburgermeals and is packed with protein – did you know broccoli is one of the most proteinpackedgreenvegetablesyoucaneat?

PrepTime:10minutes.

Ingredients:

1headof lettucecleanedandcut–youcanmixup the tasteof thissaladbyusingdifferenttypesoflettuceseachtime

GreenleaforredleaflettuceButterlettuceRomainelettuceSpinachOryoucanalsouseboxedpre-cleanedmixedlettuce

1headofrawbroccolichopped1redoniondiced1canoforganicgreatnorthernbeans–preferWestbraebrandOliveoiltotaste–orwhatevercold-pressedoilyoupreferSeasalt/Realsalttotaste

SaladSpinnerwhichalsoactsassaladbowlKnife/CuttingBoardCanOpener

OtherOptionstoConsider:Youcanaddanyrawvegetablesthatyoulovetothissalad,sweetpeppers forexamplegogreatwith it. Ifyou loveadding freshherbsyoucanaddcilantroorparsleytothisaswell.

Steps:

1. Chop and clean lettuce using salad spinner or just add lettuce to bowl from pre-cleanedbox.Usethesaladspinnerbowlasyoursaladbowltosaveondishes.

2. Cleanandchopbroccoliandonionandaddtosalad.3. Drainandrinsecanofbeansandaddtosalad.4. Addoliveoilandseasalt/RealSalttotaste–mixwellandenjoy!5. Storeinanairtightcontainerintherefrigeratorforuptothreedays.

StandardDinnerSalad

Thisisourgotosaladthatwemakealmosteverynightwhilejustmixingupthetypesofgreensandthevegetablesinside.Itisasimplesaladthateveryonereallyloves.Evenwhenwehaveguestsovertheyalwaysmentionhowmuchtheyloveoursalads.Thisistheonethatwinseveryone’sheart!

PrepTime:10minutes.

Ingredients:

1Englishcucumberdiced(longskinnyonewrappedinplastic)2tomatoesdiced1handfulofhempseedsOliveoiltotaste–orwhatevercold-pressedoilyoupreferSeasalt/Realsalttotaste

SaladSpinnerwhichalsoactsassaladbowlKnifeCuttingBoard

OtherOptionstoConsider:Becausewemakethisverybasicdinnersaladsooftenwetendtomixupthevegetablesweusetokeepthesaladexciting.Sometimeswewilladddicedavocado, zucchini,broccoli,bellpeppers, carrots, celery,beets, artichokes,olives,etc.Therearenightswherewewillalsoaddacanoforganiccannedbeans(likegarbanzo,red,pinto,greatnorthern)afterrinsingthem.

Steps:

1. Chop and clean lettuce using salad spinner or just add lettuce to bowl from pre-

cleanedbox.Usethesaladspinnerbowlasyoursaladbowltosaveondishes.2. Cleananddicecucumbersandtomatoesandaddthemtobowl.3. Addahandfulofhempseeds.4. Addoliveoilandseasalt/RealSalttotaste–mixwellandenjoy!5. Storeinanairtightcontainerintherefrigeratorforuptothreedays.

MexicanSaladWelovemakingthissaladontaconightorwhenweareeatinganyMexicandish.Ithasamazingflavorandalwaysaddsabitoffreshnesstothetable.

PrepTime:15minutes

Ingredients:

1Englishcucumberdiced(longskinnyonewrappedinplastic)2tomatoesdiced1handfuloffreshcilantrochopped1canofrinsedgarbanzobeans/blackbeans1smallcanofdicedolives1canofcorn1freshlysqueezedlimeOliveoiltotasteSeasalt/RealsalttotasteCumintotaste

SaladSpinnerwhichalsoactsassaladbowlKnife/ForkCuttingBoardCanOpener

OtherOptionstoConsider:Thissaladhasitallalready–sometimeswewillevenaddsomeshreddedricecheesetoputthissaladoverthetop!

Steps:

2. Cleananddicecucumbersandtomatoesandaddthemtobowl.3. Opencanofbeans,drainandrinsebeforeaddingtosalad.4. Opencansofolivesandcorn,drainandaddtosalad.5. Cleanandchopcilantroandaddtosalad.6. Cutlimeinhalfanduseforktodigintothelimetogetall thejuiceoutasyouare

squeezingitoverthebowl.7. Addoliveoil,seasalt/RealSaltandcumintotaste–mixwellandenjoy!

8. Storeinanairtightcontainerintherefrigeratorforuptothreedays.

ChineseSaladThisisthesaladwelovetomakeonthosenightswhenweareeatingaChinesethemedmeal.The flavors in this salad are so powerfulmainly because of using the sesameoilinsteadoftheoliveoil.Butifyoudonothavesesameoilaroundyoucanstillmakethesalad,justuseoliveoilinstead.

PrepTime:15minutes.

Ingredients:

1Englishcucumberdiced(longskinnyonewrappedinplastic)2tomatoesdiced2carrotspeeled2celerystalksdiced2–3largehandfulsofshellededamame–previouslyfrozenSesameoil/oliveoiltotasteSeasalt/Realsalttotaste

SaladSpinnerwhichalsoactsassaladbowlKnifeCuttingBoardSmallPotforthawingedamamePotatoPeeler

OtherOptionstoConsider:Ifthissaladdoesnothaveenoughflavorforyou,consideraddingtheBragg’sLiquidAminostoit.YounevercangowrongwiththeBragg’s.

Steps:

1. Startby takingyouredamameoutof the freezerandadding it toa small saucepanwithsomewater.Putitonstovemediumhighheatuntilitcomestoanicesimmer.Letsimmerforafewminutesthendrainandletcool.

2. While edamame is cooking, chop and clean lettuceusing salad spinneror just addlettucetobowlfrompre-cleanedbox.Usethesaladspinnerbowlasyoursaladbowltosaveondishes.

3. Cleananddicecucumbers,tomatoesandcelery,addthemtobowl.4. Peelinitialskinoffofcarrotandthencontinuepeelingcarrotsdirectlyintothebowl.5. Whenedamamearecooledaddthemtobowl.

6. Addsesameoil/oliveoilandseasalt/RealSalttotaste–mixwellandenjoy!7. Storeinanairtightcontainerintherefrigeratorforuptothreedays.

ItalianSalad

This is the salad I grew up eating. The only variation iswe do not use vinegar in thisrecipelikeIusedto.Vinegarisveryacidicanditholdsfat.Ifyouaretryingtoloseweighttry to avoid vinegar all together. If you are fine with your weight use vinegar inmoderation.Wethinkyouwillfindthatthesaladwillbesogreatwithoutthevinegaryouwillnotevenmissit.

PrepTime:15minutes.

Ingredients:

1Englishcucumberdiced(longskinnyonewrappedinplastic)2tomatoesdiced/1containerofgrapetomatoessliced6–8artichokeheartschoppedOliveoiltotasteSeasalt/RealsaltandpeppertotasteDriedoreganoandparsleytotaste

SaladSpinnerwhichalsoactsassaladbowlKnifeCuttingBoard

OtherOptionstoConsider:Ifyouarelookingforsomeextraproteinyoucanaddacanofbeanstothissalad.Whenwedothatweusuallyusegreatnorthernbeans.IfyouwanttoaddevenmoreItaliantothissaladconsiderslicingsomeolives(blackorgreen),addingredonionsandevensomepepperoncini.

Steps:

2. Cleananddicecucumbersandtomatoesandaddthemtobowl.3. Chopandaddartichokeheartstobowl.4. Addoliveoil, seasalt /RealSalt,pepper,oregano,andparsley to taste–mixwell

andenjoy!5. Storeinanairtightcontainerintherefrigeratorforuptothreedays.

QuinoaSalad

Thisisaslightvariationonthecucumber,tomatosalad.Withtheadditionofthequinoaandthebeansthisisasaladpackedwithprotein.Ittastesgoodwarmorcoldandmakesagreatsnack.

PrepTime:10minutes.

Ingredients:

1-2cupsofcookedquinoa1Englishcucumberdiced(longskinnyonewrappedinplastic)1containerofgrapetomatoessliced/1tomatodiced116ozcanofgarbanzo/blackbeans1handfulofchoppedbasilOliveoil,Seasalt/Realsalttotaste

BowlKnifeCuttingBoardCanOpenerRiceCooker

OtherOptionstoConsider:Youcanuseanybeanyouwouldlikeforthisdish.Youcanalsoaddother rawvegetable to this salad likesweetpeppers,greenonion, redonionorolives.

Steps:

1. Beginbymakingthequinoa–addquinoatoricecookerpot.Idonotusuallyrinsequinoabecausehalfof itendsupdownthedrain.Adddouble theamountofwaterthatyouhavequinoa(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthequinoaandfillingthewatertothepoint on your finger that is double what the quinoa is. Turn quinoa on “Steamsetting”.Itwillcookonitsownanditwillstoponitsownwhenitisdone.

2. Whilequinoaiscooking,cleananddicecucumberandtomatoesandaddtobowl.

3. Drainandrinsecanofbeansandaddtobowl.4. Chophandfulofbasilandaddtobowl.5. Addquinoatothebowlwhenitisdone.6. Seasonwitholiveandseasalt/Realsalttotaste,mixandenjoy!

Entrees

IntroEntrees are considered lunch or dinner items.Aside frombreakfast these are themajormealsyouwilleat throughouttheday.Theideaishoweverthatyoushouldbesnackingthroughoutthedaysoyouarenottotallystarvingforlunchanddinner.Ifyoueatahealthybreakfast in themorningyou shouldbe ready for a snackby10:00 /10:30amand thenluncharoundnoon.

Sincewearebusypeople,wedonothavetimetomakelunchforourselveseveryday,butwe still want and need a healthy lunch. The reality is most people wait until the lastminute to decidewhat they are going to do for lunch.When that happens they end upeatingforconvenience.Theconvenientfoodavailabletendstobefastfoodorprocessedfoods(otherwiseknownasdeadfood)insteadoflivingfood.

It is guaranteed that you are going to be hungry at lunchtime. Knowing this, it makessense toplanaheadabit,allowingyoutoeatwithpurpose. Inorder tohelpuseatwithpurposeeverydayandavoideatingfastfoodorotheronthegooptions,weeatourdinnerleftoversforlunchthenextday.Wealwaysmakealittleextrafordinnerknowingwewilleatthesamethingforlunchtheverynextday.

Afterlunchweareusuallysnackingaround3:00/3:30pmandthenhavingdinneraround6:00 / 6:30pm. This is the one bigmeal per day that we take time tomake. This is acommitmentthatwehavemadetoourselvesandourchildren.Atleast30minutesinthekitcheneachnightpreparingahealthymeal.

Forthoseofyouthataresaying,Idonothave30minutesintheeveningstomakedinner,wewouldliketochallengeyouonthat.Wehavefourchildren,alldifferentages,involvedindifferentactivitieseverynightoftheweek.Wearebothbusyworkingparentsthatalsomaketimetoexercisethroughouttheweek.Peoplehaveactuallytoldusthatwearethebusiestpeople theyknowandwestillmake the timeand findaway tomakeahealthydinnereverynightoftheweek.

We are not saying this is going to be easy. We are not saying this is going to beconventional.Youmayhavetotakealonghardlookathowyouarespendingyourtimeduringthedaytoseewhereyoucanmovesomethingsaroundtomakethetime.Youmayhave to prepare the evenings meal in the morning or the night before if your earlyeveningsaretoohecticandinflexible.

Weguarantee if youmade cookingonemeal everynight a priority, youwouldmake itworksomehow. It isallaboutplanningandcommitment. Ifyouwant tobehealthyandhaveahealthyfamily,youmustmakethecommitment–thereisnootherway.

Belowareseveralkeyrecipesthatwetendtomakeoverandoveragain.Mainlybecause

everyone likes them. Again we hear all the time about having options and wanting avarietybutwhenyouactuallylookatwhatpeopleareeatingonadailybasis,theytendtoeat thesame8–10 thingsfordinnerweekafterweek,monthaftermonth.For thoseofyouthatdonotcookandeatoutalmosteverynight,youaregoingtothesame5–6placesweekafterweek,monthaftermonth.

Wetend toeatwhatwe love– it isallabout findingnewthings to love.Manyof theserecipesinthisbookareherebecauseweasafamilylovethem.Youwillfindwetendtocook pretty bland becausewe have kids but that does notmean you cannot take thesesamerecipesandspicethemupabitwithwhateverherbsandspicesyoulove.Aslongasthespiceorherbcomesfromaplantyouaregoodtogo.Ifitisaprocessedspicereadthelabelcarefullyandmakesureitisnotloadedwithsugars,chemicalsandpreservatives.

Youwillnotice that theserecipesdonotcontainanymeat,butonlyfish,beansandsoyproducts. We were not planning to completely eliminate meat from our diet it justhappenedover thecourseof twoyearsandwatching lotsofdocumentariesonourmeatindustry.Wearenotgoingtotellyoutostopeatingmeat,onlytoeducateyourselfonwhatishappeningtoourmeatinthiscountry.

Once you learnmore, youmay bemore encouraged to eat less meat andmore of therecipesinthiscookbook.Untilthen,youcanmaketheserecipeswithmeatifyouwouldlikeoronlymaketheserecipesacoupletimesperweekfornow.Iwillsaythatsincewehave stopped eating meat everyone in our family has been extremely healthy and ourchildrenareverystrong.Therearetonsofproteinsingreenvegetables,beansandfishandalthoughthemeatassociationwilltellyouthatyouneedmeatonadailybasisitjustisnottrue.

Youwillalsonoticethatwemixourfoodalot,forexamplemixingourbroccoliinwithourriceandseasoningit.ThemainreasonIdothisistohidethehealthyvegetableamongthegrain(likericeorpasta).Thekids think theyareeatingpastabuthiddenamong thepastaareBrusselssproutsorasparagus,ifyoucatchmydrift.Ifyoudonotliketoeatyourfood like thisbyallmeanskeep it separate.This is justourwayofgettingeveryone toenjoytheirsuperhealthymeal.

Wehopeyouenjoytheserecipes.Onceyougetinthekitchenandtrytheseoutyouwillbegin to create your own variations ofwhat is here and even come upwith your ownrecipes.Tohelpyouwiththisattheendoftheentréesectionwehaveaddedwhatiscalledan Entrée Modification List. This is a list we created to help people “put together” ahealthy meal. You can use this list to come up with your creations and keep thingsinteresting.

IfyoumakeadishthatyoufeelisoverthetopwewouldloveforyoutoshareitwithusandourDigestiveRevolutioncommunity.Todothisgotowww.digestiverevolution.comandbecomeamemberofthisamazinggroupoflikemindedindividualsandsubmityourrecipe tous forpostingon thewebsite.Welookforward tohelpingyougetback in thekitchenagainandenjoywhatisfordinner.

PastaGBT(Greens,Beans,Tomatoes)

ThisisoneofmymostfavoritemealstomakemainlybecauseI’mItalianandIlovepastabutalsobecauseitissoeasyandsodeliciousineithersummerorwinterasyoucaneatithotorcold.Itisagreatsourceofproteinandissofreshtasting.

Prep/CookingTime:10-15minutestoprepdependingonyourvegetableofchoiceandapproximately15minutesforcooking.

Ingredients:

1–2boxesofquinoapastaofyourchoice–dependingonhowmanyyouareserving1canoforganiccannedbeansofyourchoice–preferWestbraeGreenvegetableofyourchoice

Great veggies for this dish include:GreenBeans,Brussel Sprouts,RedSwissChard,GreenSwissChard,Broccoli,Zucchini,GreenPeppers,CollardGreensEachtimeyoumakethisdish,considerusingadifferentgreen

2containerofgrapetomatoesslicedOliveoiltotasteSeasalt/RealsalttotasteAdditional seasonings of your choice – examples could include oregano, parsley,pepper,garlicpowder,etc.

PastaPotSteamingPotCuttingBoardKnifeSaladSpinner(ifyouaremakingleafygreens)

OtherOptionstoConsider:Shrimpinsteadofbeans–purchase thepre-cookedfrozenshrimpandinsteadofaddingthebeanstothetopofthegreenaddthefrozenshrimpabout10minutesintocookingthegreens.

SaladOptiontoConsider:WiththismealIlovemakingthecucumber,tomato,avocadosaladfoundonpage75.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Putwaterforpastaonstove(highheat)tobeginboiling(use9.5alkalinewaterifyou

haveawatermachine).3. Begincutting/cleaningyourgreenvegetable.4. Oncewaterstartstoboil,cookpastaperdirectionsonboxstirringoccasionally.Usea

timertotrackpastacookingtimesoyoucanfocusonotherthingswhileitiscooking.5. Add green veggie to steaming pot with one inch of water at the bottom (use 9.5

alkalinewaterifyouhaveawatermachine).6. Drainandrinsecannedbeansandaddtothetopofgreenveggieinsteamingpot.7. Turn steaming pot onmedium high heat and cook for 12 -15minutes – once you

smellthegreenturnitoff.8. Whileeverythingiscookingsliceyourgrapetomatoesandmakeyoursalad.9. Donotforgettostiryourpastaoccasionally.10. Oncepastaisdone,drainusingacolanderandputbackintopot.11. Onceveggiesandbeansaredoneaddtopotwithpasta.12. Addslicedgrapetomatoestopotwithpasta,greensandbeans.13. Addoliveoilasdesired,donotbeafraidtoaddatleast1cupifnotmore.14. Addseasalt/Realsaltandseasoningslikeoregano,parsley,andpeppertotaste.15. Mixandserve.16. Cleanup consists of your pasta pot, steaming pot, colander (rinse), salad spinner

(rinse),knife(rinse),andcuttingboard.

RiceG&B(GreensandBeans)ThisisaslightvariationfromthepreviousPastaGBTrecipe.Thisissuchaneasymealthatispackedwithgoodness.

Prep/CookingTime:10-15minutestoprepdependingonyourvegetableofchoiceandapproximately30minutesforcooking.

Ingredients:

2–4cupsofwholegrainriceofyourchoice-Jasminerice(nicealternativetowhiterice)/Brownrice/WildRice-dependsonhowmanyyouareserving1canoforganiccannedbeansofyourchoice–preferWestbraeGreenvegetableofyourchoice

Great veggies for this dish include:GreenBeans,Brussel Sprouts,RedSwissChard,GreenSwissChard,Broccoli,Zucchini,GreenPeppers,CollardGreens,BokChoyEachtimeyoumakethisdish,considerusingadifferentgreen

OliveoiltotasteSeasalt/RealsalttotasteSeasoningsofyourchoice–examplescouldincludeoregano,parsley,pepper,etc.

RiceCookerSteamingInsert(ifmakingasmallamountofgreens)

SteamingPot(ifmakingalargeamountofgreens)CuttingBoardKnifeSaladSpinner(ifyouaremakingleafygreens)

OtherOptions toConsider: Shrimp or soy chicken or beef patties instead of beans –purchasethepre-cookedfrozenshrimpandinsteadofaddingthebeanstothetopofthegreenaddthefrozenshrimpabout10minutesintocookingthegreens.Oradd2–4soypattiestothetopofthegreenabout10minutesintocookingthegreens.Alsoinsteadofriceyoucanusequinoaforthisdish.Youprepareitexactlythesameasyoudothericeusingyourricecooker.

SaladOptiontoConsider:WiththismealIlovemakingthestandarddinnersaladfoundonpage78.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.

Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdouble

whatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.

3. Begincutting/cleaningyourgreenvegetable.4. Addgreenveggietoeithersteamingpotwithoneinchofwateratthebottom(use9.5

alkalinewaterifyouhaveawatermachine)orthesteaminginsertforthericecookerandaddtoricecookersoitcooksalongwiththericeitself.

5. Drainandrinsecannedbeansandaddtothetopofgreenveggieinsteamingpot/ricecooker.

6. Ifusinga steamingpot, turn theburneronmediumhighheat andcook for12 -15minutes–onceyousmellthegreenturnitoff.

7. Whileeverythingiscookingmakeyoursalad.8. Oncericeisdoneaddsteamedveggiesandbeanstothericecookerpot.9. Addoliveoilasdesired,donotbeafraidtoaddatleast1cupifnotmore.10. Addseasalt/Realsaltandseasoningslikeoregano,parsley,andpeppertotaste.11. Mixandserve.12. Cleanup consists of your rice cooker, steamingpot / steaming insert, salad spinner

(rinse),knife(rinse),andcuttingboard.

TraditionalChineseNight

YearsagoaChinesefamilyadoptedmeandIhadtheprivilegeofhavingdinnerwiththemin theirhomeeveryweek.The thing I lovedmost about the traditionalChinesemeal isthatalongwithyougettingyourownsmallbowlofrice,multipleplateswereputonthetableforeveryonetograbfromandeatatwill.Notonlyisitafunwaytoeat(especiallyforthekids) itactuallytakesyoulongertoeatsmallerportionsfromasmallbowlsointurnyouendupeatinglessthanyouwouldhaveeatenifthefoodwereputonaplate.ThisnextmealisinremembranceoftheChinesefamilyIspent3yearswithanditisamealwehaveinourhousealmostonceperweek.

Prep /CookingTime:Preparing and cooking thismeal is doneover a30minute timeperiod.

Ingredients:

2–4cupsofJasminerice(nicealternativetowhiterice)-dependsonhowmanyyouareserving1headofbokchoyor5–6babybokchoy1-2containersofextrafirmtofu(makesureitsaysnon-GMOsoyonthepackage)–dependingonhowmanyyouareserving½ to 1 container of vegetable broth - depending on howmany you are serving –preferPacific/Imaginebrand4–6soychickenpatties–dependingonhowmanyyouareserving–preferBocabrandSeasonings:Oliveoil,Bragg’sLiquidAminos,seasalt/Realsalttotaste

RiceCookerSteamingPotSmall–MediumSizedPotCookieSheetCuttingBoardKnifeSaladSpinner

OtherOptionstoConsider:Sometimesweevenmakea fish likehalibutormahiwiththismealinplaceofthesoychickenpattiesorinadditiontothemifweareservingalargenumber of people.We put the fish in a baking panwith a little olive oil, sea salt andBragg’sLiquidAminosand thenbake it for20minuteson350degrees.Once it comesout,Iputit initsownbowlandbreakitupintosmallpiecesthatcaneasilybegrabbedwithchopsticks.

SaladOptiontoConsider:WiththismealIlovemakingtheChinesesaladfoundonpage80.

Steps:

Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.

3. Nextstepistobegincookingthetofuinyourbroth.Openthetofupackageanddrain.Slicethetofuinto¼inchthickslicesandlayinbottomofsmalltomediumsizedpot.Addvegetablebrothtocovertofu.Putonstoveonmediumhighheatuntilboiling.

4. Preheattheovento350degreesinpreparationforyoursoychickenpatties.5. Now begin cutting and cleaning the bok choy using your salad spinner (consider

usingslightlyacidwatertocleanbokchoyifyouhaveawatermachine).Considerjustrinsingsaladspinnerandknifetocleanthem.

6. Addbokchoytosteamingpotwithoneinchofwateratthebottom(use9.5alkalinewaterifyouhaveawatermachine)–putsteamingpotonstoveandsettomediumhighheatforapproximately15minutesoruntilyousmellthebokchoy.

7. Oncetofuandvegetablebrothbegintoboilturndowntoasimmer–seasonwithseasaltandaddagoodamountofBragg’sAminostothebrothforextraflavoring–stireasily so not to break apart tofu and let simmer until rice is done – stirringoccasionally.

8. Putsoychickenpattiesonthecookiesheetandbakefor8minutesoneachside.9. Oncebokchoyisdone,addtobowlandseasonwithseasaltandBragg’sAminosto

taste.10. Oncesoychickenisdone,cutintostripsandputintobowl.11. Bringallpotsandbowlstokitchentable–giveeveryonetheirownbowlofriceand

letthemdigin.Welovetousechopsticksforthismeal!12. Cleanupconsistsofyour steamingpot, tofupot, ricecookerpot, andcookie sheet.

Allotherbowlsusedshouldbedishwashersafetosaveondishes.

CajunCreativity

This isamealIcreatedaccidentallybytryingoutnewherbs. It is really importantwitheatingcleanertotrynewherbsthatyou’veneverconsideredbeforetokeeptheflavorsyouaretakinginfreshandexciting.IalsolikemakingthismealonanightwhenIcomehomebrieflybutthenleaveforawhilebeforedinner.OnthesenightsIalwayschoosetomakebrownricesoitcancookwhileIamgone.

Prep /CookingTime: It takes about 10minutes to prepare thismeal – cooking timedependsonwhat typeof riceyouchoose tomake, Jasmine rice takesapproximately30minuteswherebrownricetakesalmost90minutes.Onaseparatenote,youcanmakeanyriceaheadoftimeandletitsitinthericecookeruntilyouarereadytoeatit.

Ingredients:

2–4cupsofJasminerice(nicealternativetowhiterice)-dependsonhowmanyyouareserving½ofabagoffrozenpre-cookedtailoffshrimpGreenvegetableofyourchoice

Great veggies for this dish include:GreenBeans,Brussel Sprouts,RedSwissChard,GreenSwissChard,Broccoli,Zucchini,GreenPeppers,CollardGreensEachtimeyoumakethisdish,considerusingadifferentgreen

Oliveoil,seasalt/RealsaltandCajunCreoleseasoning

RiceCookerSteamingPotCuttingBoardKnifeSaladSpinner(ifyouaremakingleafygreens)

OtherOptions to Consider: If you do not like shrimp consider using other forms ofhealthy protein like tofu, other fish, or free range, antibiotic / hormone free chicken orbeef. Ifyou like togarnishyoufood,chopsomefreshparsleyandadd to thedish rightbeforeserving.

SaladOptiontoConsider:ThismealgoesgreatwiththeCabbageSaladfoundonpage76.

Steps:

Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhat therice is.Turnriceon“Steamsetting”forcookingJasminericeanduse the“brownrice”settingifyouarecookingBrownrice.Itwillcookonitsownanditwillstoponitsownwhenitisdone.

3. Begincutting/cleaningyourgreenvegetable–ifyouusethesaladspinner,considerjustrinsingitalongwithyourknifetocleanit.

4. Addgreenveggie tosteamingpotwithoneinchofwater(use9.5alkalinewater ifyouhaveawatermachine).

5. Turnsteamingpotonmediumhighheat.6. Aftercookinggreenfor10minutesaddfrozenshrimptotopofgreenandletsteam

foranother10minutesstirringthegreenandshrimpoccasionally.7. Onceshrimpisthawedturnoffsteamingpot.8. Oncericeisdone,addgreenandshrimptoricecookerpot.Addoliveoil,seasalt/

RealsaltandCajunseasoningtotaste–stirthoroughlyandserve.9. Cleanupconsistsofyoursteamingpotandricecookerpot.

TacoNightTaco night is one of our family’s favorite nights of the week. Sometimes the kids getcreativeandputtheingredientsofthismealontopofchipsinsteadofintheirtacoshellssoinessencetheyaremakingnachosbutwhocareshowtheyeatitaslongastheyeatit.

Prep /CookingTime: Itonly takesabout15minutes toprep thismeal–cooking timedependsonwhat typeof riceyouchoose tomake, Jasmine rice takesapproximately30minuteswhereBrownricetakesapproximately90minutes.

Ingredients:

2–4cupsofJasminerice(nicealternativetowhiterice),brownrice,orwildrice-dependsonhowmanyyouareserving1–2cansoforganicblackbeans–dependsonhowmanyyouareserving–preferWestbrae2–5piecesofmahi–dependsonhowmanyyouareservingBluecornchips–preferGardenofEatin’Whitecorntortillas–preferLaTortillaFactoryRice/Soyshreddedcheese–preferGoVeggie!Salsa–preferDrew’s¼ofagreencabbageslicedthinlySeasonings:Oliveoil,seasalt/Realsalt,limejuice(from1-2limes),freshcilantro

RiceCookerMediumPotGlassBakingDish

OtherOptionstoConsider:Insteadoffishyoucanusesoytacobeef.WeusuallytrytousefishasoftenaspossiblebecausewetrytolimittheamountofsoyweeathoweverweusuallychangeupthismealbyusingthesoytacomeatmadebyLiteLife.Weputitinafrypanandaddsomevegetablebrothandjuststeamitlightlybeforeserving.Itisalreadycookedsoitjustneedstobewarmed.

SaladOptiontoConsider:DefinitelyneedtomakeGuacamoleforthismealwhichcanbefoundonpage51.Wealso lovemakingMexican salad for thismeal–youcan findhowtomakethissaladonpage79.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. If mahi is still frozen, soak filets in a sink filled with cool water. It will take

approximately15minutestothaw.3. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.

Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputting

yourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhat therice is.Turnriceon“Steamsetting”forcookingJasminericeanduse the“Brownrice” setting ifyouarecookingBrownrice. Itwill cookon itsownand itwillstoponitsownwhenitisdone.

4. Pre-heatovento350degreesformahi.5. Drainandrinsecannedbeansandaddtomediumpot–coverbeanswithwater(use

9.5alkalinewaterifyouhaveawatermachine)andthenturnstoveonmedium/highheattoboil.

6. Putthawedmahifilletsinbakingdish,addalittleoliveoiltoeachone.Seasonwithsea salt /Real salt and fresh lime juice squeezed from the limes and add choppedcilantroontopofeachone.

7. Coverbakingdishwithtinfoilandputmahiinoven350degreesfor20minutes.8. Stirblackbeansandaddseasaltandchoppedcilantrototaste.Onceblackbeansare

boiling,simmeranother5minutesandthenremovefromheat.9. Chopcabbageintoverythinslicesandaddtoaseparatebowl.10. Oncemahiisdone,putinabowlandbreakupintosmallpieces.11. Put rice, mahi and beans on table along with cabbage, shredded cheese, salsa,

guacamole,tortillasandbluecornchipsandletthefunbegin.12. Cleanupconsistsofyourricecookerpot,small/mediumpot,andbakingdish.

SalmonSalad

Ourfamilylovesthisdishinthesummer–itiscool,refreshingandpackedwithprotein.Thismealalsomakesforgreatleftovers,awesomeforacoolsnackormealthenextday.InthesummertimeItrytomakethismealonceperweek.

Prep/CookingTime:15minuteprep,20minutescooking

Ingredients:

1headoflettuce–redleaf,greenleaformixedgreens2–3salmonfilletsdependsonhowmanyyouareserving1–2cupsofquinoa-dependsonhowmanyyouareserving1Englishcucumberchopped(longskinnyonewrappedinplastic)2tomatoeschoppedOliveoil,seasalt,juicefrom2–3limes,anyotherherbsyoulove

SaladSpinnerCuttingBoardKnifeRiceCookerGlassBakingDish

OtherOptionstoConsider:SometimesIchangeoutthesalmonanduseanothertypeoffish. Whatever fish you choose you can prepare it the exact same way you see here.Anotheroptionforthisdishistoreplacefishwithabeanoption.Iusecannedbeanswhicharealreadycooked–allyouhavetodoisdrainandrinseandyoucanaddthemdirectlytothesaladand it’s ready togo.BeansI love touse includegarbanzo,andgreatnorthern.Alsoyoucanaddanyadditionalrawvegetablestothissaladthatyoulove!

SaladOptiontoConsider:Thismealisasalad.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. IfSalmon isstill frozen,soakfilets inasinkfilledwithcoolwater– thiswill take

about10–15minutes.3. Beginbymakingthequinoa–addquinoatoricecookerpot.Idonotusuallyrinse

quinoabecausehalfof itendsupdownthedrain.Adddouble theamountofwaterthatyouhavequinoa(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthequinoaandfillingthewatertothepoint on your finger that is double what the quinoa is. Turn quinoa on “Steamsetting”.Itwillcookonitsownanditwillstoponitsownwhenitisdone.

4. Pre-heatovento350degreesforsalmon.5. Beginpreparingsaladeithercutandcleanheadoflettuceorputpre-cut/pre-washed

lettuceintobowl.6. Cleanandcutcucumbersandtomatoesandaddtosalad.7. Put thawedSalmon fillets inbakingdish, adda littleoliveoil toeachone.Season

withseasaltandfreshlimejuicesqueezedfromthelimesandaddchoppedcilantroontopofeachone.

8. Coverbakingdishwithtinfoilandputsalmoninoven350degreesfor20minutes.9. Whenquinoaandsalmonarefinishedaddthemtosalad.Ifsalmonhasskin,besure

to remove it before adding to salad and once it is in salad break it up into smallpieces.

10. Seasonwitholiveoil,seasalt/Realsaltandjuicefromfreshlysqueezedlimes–mixwellandenjoy!

11. Cleanupconsistsofricecookerpot,bakingdishandsaladbowl.

NoodlesandBokChoy

YetanotherrecipethatwejustthrewtogetheronenightbecausewedidnothavealotoftimetocookanditturnedoutAMAZING!Howdoesthatcontinuetohappen?Ohwait,weknow…itisgoodfoodithastotastegood.

Ingredients:

1headofbokchoy3smallbagsofudonnoodles1packageoffirmtofuOliveoilBragg’sliquidaminosVegetablebrothSeasalt/Realsalttotaste

SaladSpinnerSteamingPotKnifeCuttingBoard

OtherOptionstoConsider:HonestlycannotthinkofanythingIwoulddodifferenthere.Obviouslyifyoudonotliketofuyoucanswapitoutbutwiththisrecipethetofutastesdelicioussoifyouhavenevertriedtofuthismightbetherecipetotryitouton.

SaladOptiontoConsider:TheChineseSaladonpage80ortheCabbageSaladonpage76wouldbegreatwiththismeal.

Steps:

1. Chopandcleanyourbok-choyusingthesaladspinner.2. Addtosteamingpotwith1–2inchesofwateratthebottom(use9.5alkalinewater

ifyouhaveawatermachine).3. Turnonmediumhighheat.4. Drainanddice the tofuandadd to the topof thebokchoysteaming–steamthem

bothtogether.

5. While the food is steaming rinse out the salad spinner, clean the knife and cuttingboard.

6. After 12 – 15minutes the bok choy / tofu should be done – remove the steaminginsertwiththebokchoyandtofuinitandsetitaside.

7. Dumpthewaterandrinsethepot.8. Putpotbackonthestoveandaddthenoodlesandenoughvegetablebrothtocover

thebottomofthepot.9. Letthenoodlessteaminthevegetablebrothforafewminutes.10. AddtheBokChoyandtofutothepotwiththenoodles.11. Seasonwitholiveoil,Bragg’sLiquidAminosand sea salt /Real salt to taste,mix

wellandenjoy!12. Onlythinglefttocleanisthesteamingpot–hurray!

SausageandSquashThis issuchagreatmeal topreparewhenyoudonothavea lotof timetospendin thekitchen.Youdohavetobepreparedforthismealhoweverasitrequiresyoubuyingsomekeyingredientsaheadoftime.Thisdishalsomakesgreatleftovers.

Prep/CookingTime:15minutestoprep,40minutestocook

Ingredients:

1packageofsoysausage–anyflavor1packageofpre-cutsquash1onion3stalksofcelery1–2cupsofwildrice(dependingonhowmanyyouareserving)Seasonings:Oliveoil,seasalt/Realsalt,pepper,parsley,oregano,garlicpowder

9×13GlassBakingDishRiceCookerCuttingBoardKnife

OtherOptionstoConsider: Insteadofsoysausageyoucanuseshrimpforthisdishaswell.Usedthepre-cookedfrozenshrimp,youcanaddthistotheglassbakingdishwithvegetablesinsteadofthesoysausage.

SaladOptiontoConsider:WiththisdishIlovetoservethestandarddinnersaladwithoreganoandparsleyinitfrompage78.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Pre-heatovento400degrees.3. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.

4. Dice the onion and celery and add to the glass baking dish with already cut upsquash.

5. Chopsausageinto½inchpiecesandaddtoglassbakingdish.6. Add seasonings – drizzle olive oil over entire dish, sea salt / Real salt, pepper,

parsley,oreganoandgarlicpowdertotaste.7. Coverwithtinfoilandputinovenfor40minutesstirringhalfwaythrough.8. Usethistimetoprepareyoursalad.

9. Whenriceandsausagemixturearedone,addmixtureoverriceandserve.10. Cleanupconsistsofglassbakingdish,ricecooker,cuttingboardandknife.

DrunkenFishThisisoneofthefewdishesImakewhereIfrywitholiveoil.UsuallyinsteadoffryingIusevegetablebroth todoa light steamon theveggies in thepan.But for thisdishyoureallyneedtherichnessofthefriedoliveoil.Thedrunkenpartcomesinwiththewine.Itreallydoesnotmatterwhatwhitewineyouuse,justusewhateveryouhadleftoverfromarecentwine party.Also, if you like this recipe but do notwant to use thewine, by allmeansjustleaveitout.

Prep/CookingTime:15minutestoprepare,15–20minutestocook.

Ingredients:

2–3piecesofhalibut–dependsonhowmanyyouareserving6–8smallpurplepotatoes1headofkale1bunchofasparagus2cups(orhowevermuchyouwant)ofwhitewine(whateveryouhaveleftafteryourpartyweekend.Seasonings:Oliveoil,seasalt/Realsalt,pepper,driedoreganoandanyotherherbsyoulove

FryPanGlassBakingDishSaladSpinner

OtherOptionstoConsider:YoucanuseanyfishforthisdishbutIpreferawhitefishlikehalibutorono.Youcanalsosubstitute thegreensforanyothergreenyouprefer. Ifyoudonot likekaleusebokchoyor swisschard instead.The important thing is togetyourleafygreeninwiththisdish.

SaladOptiontoConsider:ThisdishisreallynicewiththeCabbageSaladfoundonpage76.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Ifhalibut is still frozen, soak filets ina sink filledwithcoolwater– thiswill take

about10–15minutes.3. Begincleaningandcuttingthepotatoesintocubes.4. Pre-heatovento350degreesforhalibut.5. Beginchoppingandcleaningyourvegetablesusingthesaladspinnerforthekale.6. Put thawedhalibutfillets inbakingdish,addhalfofyourwhitewinetothebaking

dish, and add a little olive oil to each filet. Season filletswith sea salt /Real salt,pepperandoregano.

7. Coverbakingdishwithtinfoilandputhalibutinoven350degreesfor20minutes.

8. Addpotatoestoyourfrypanandlightlydrizzleoliveoiloverthemandaddtherestof the white wine – turn burner on medium high heat, cover fry pan and stirfrequently.

9. Beginmakingyoursaladandthenworkonthesaladinbetweenaddingtheveggiestothefrypan.

10. Fiveminutesintocookingpotatoesaddasparagustothepan–addalittlemoreoliveoilifneeded,addseasalt/Realsalt,pepperandoreganotothevegetablescoverandstirfrequently.

11. Afewminutes lateraddkale to thepan,coverandstir frequently.Oncethekale issoftandwiltedtastethepotatoestomakesuretheyaresoft.

12. Oncehalibutisdoneserveitontheplateontopofyourpotatomixtureandenjoy!13. Cleanupconsistsofyourfrypan,bakingdishandsaladspinner.

UnstuffedPeppersThis is another recipe that came out ofmy childhood.MyMom used tomake stuffedpepperswithgroundmeat,riceandspaghettisauce.ItusedtobeoneofmymostfavoritemealssoIneededtocomeupwithameatlessvariation.

Ingredients:

4bellpeppersdiced114.5ozcanofdicedtomatoes1packageofBocaVeggieGroundCrumble–makesureitsaysnon-GMOsoyonthepackage1–2cupsofjasminericedependingonhowmanyyouareservingOliveoil,seasalt/Realsalt,pepper,andoreganototaste

RiceCookerSteamingPotCanOpenerKnifeCuttingBoard

OtherOptionstoConsider:Ifyouwanttouserealgroundbeeforturkeyhereyoucan.Justmakesureitisfreeofantibioticsandhormonesandthenfryitinapanbeforeaddingittothericemixture.

SaladOptiontoConsider:TheItalianSaladonpage82goesgreatwiththismeal.

Steps:

3. Cleanandchopgreenpeppersandaddthemtosteamingpotwith1-2inchesofwateratthebottom(use9.5alkalinewaterifyouhaveawatermachine).

4. AddfrozenBocaVeggieGroundCrumbletosteamingpotwithpeppersandputonmediumhighheatfor15minutes.

5. When rice is done add the can of diced tomatoes to rice cooker and let sit for 5minutes.

6. Whenpeppersandgroundcrumblearedoneaddtoriceandtomatoes.7. Addoliveoil,seasalt/Realsalt,pepper,andoreganototaste,mixwellandenjoy!

8. Cleanupconsistsofricecookerpotandsteamingpot.

ShrimpandZucchiniBakeThisisaveryuniquedishthatIcameupwithusingtheentréemodificationlist.Itisfungettingcreativeinthekitchen,sometimesthedishesworkoutandsometimestheydonot.ThisisoneofthosetimesthatItookwhatIhadinthekitchen,putittogooduseanditpaidoff.

Ingredients:

½packageoftailoffpre-cookedfrozenshrimp3yellowzucchinisdiced1containerofgrapetomatoessliced1oniondicedThejuicefrom2lemons1–2cupsofjasmine,brownorwildricedependingonhowmanyyouareservingOliveoil,seasalt/RealSalttotaste

9×13GlassBakingDishKnifeCuttingBoardRiceCooker

OtherOptionstoConsider:Insteadofshrimpyoucansubstitutescallopsforthisrecipe.

SaladOptiontoConsider:Thecabbagesaladonpage76goesreallywellwiththisdish.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Pre-heatovento350degrees.3. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater.

4. Choponionandaddtobakingdish.5. Cleanandchopzucchiniandaddtobakingdish.6. Cleanandchopgrapetomatoesandaddtobakingdish.7. Addfrozenshrimptobakingdish.8. Squeezethejuiceofthetwolemonsoverthedicedvegetablesandshrimp.9. Drizzleoliveoiloverallthevegetablesandshrimp.10. Addseasalt/Realsalttotaste.11. Coverwithtinfoilandputinoven,bakefor40minutes–stirringhalf-waythrough.

12. Whendone,addthevegetableandshrimpmixtureontopofriceandenjoy.13. Cleanupconsistsofricecookerpotandglassbakingdish.

BocaBurgersandMashedSweetPotatoes

This isourversionofmashedpotatoesandburgernight.Whitepotatoeshaveverylittlenutritional value but sweet potatoes on the other hand are loaded with vitamins andminerals.Westartedmakingmashedsweetpotatoesandnever lookedback.Serve themseparateorontopofyourburger!

Ingredients:

EnoughBocaveggieburgersforeveryone–makesurewhateversoyburgersyouusetheysaynon-GMOonthepackage4–6sweetpotatoesdiced(dependingonhowmanyyouareserving)2bigspoonful’sofsoybutter1cupofalmondmilkSeasalt/Realsalt,garlicpowder,cinnamontotasteAll the fixings for burgers – lettuce, sliced tomatoes, sliced red onions, slicedavocado,pickles,ketchup,andmustard

SteamingPotKnifeCuttingBoardCookieSheetPotatoMasherBowl

OtherOptionstoConsider: Insteadofalmondmilkuseanyothernutmilkyouwouldlike.YoucanalsouseBocachickenpattiesforthismealifyouwouldlike.Orusebeeforchickenburgers–justbesuretheyarehormoneandantibioticfreemeats.Alsoifyouliketogarnish,cilantroisagreatgarnishforthesweetpotatoes.

SaladOptiontoConsider:WelovetheBroccoliBeansaladonpage77withthismeal.

In addition, for this meal we always make up a nice plate of burger fixings and leteveryonedigin.Freshpiecesoflettuce,slicedtomatoes,slicedredonion,slicedavocadoandpickles.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Pre-heatovento350degrees.3. Cleananddicesweetpotatoeswiththeskinsstillon.4. Addtosteamingpotwith1–2inchesofwater(use9.5alkalinewaterifyouhavea

watermachine).5. Putonmediumhighheatandsteamfor15minutesoruntilsweetpotatoesaresoft.6. Whilesweetpotatoesarecookingputveggieburgersonthecookiesheetandbakein

ovenon350degreesfor8minutesoneachside.7. Whiletheburgersarebakingprepareyoursaladandburgerfixingsplate.8. Whensweetpotatoesaredoneaddthemtoabowlanduseapotatomashertomash

them.9. Addsoybutterandcoverbowlforafewminuteswhilesoybuttermelts.10. Addalmondmilktopotatoesandsoybutter,usepotatomashertomixthoroughly.11. Add sea salt / Real salt, garlic powder and cinnamon to taste stir thoroughly and

enjoy!12. When burgers are done have everyone use the burger fixings to fix up their own

burger–sometimesthekidsjusteatthevegetablesontheirown.Itissuchafunmealforeveryone.

13. Cleanupconsistsofcookiesheet,steamingpotandbowl.

CauliflowerMashedPotatoesThisisanicealternativeifyoudonotwanttoeatpotatoesbutyoustillwantthetasteandtextureofthem.Usingcauliflowerinplaceofpotatoesisapopularalternative.

Ingredients:

1largeheadcauliflower5largeclovesofgarlicor3spoonful’sofmincedgarlic2spoonful’sofsoybutter–EarthBalancebrandSeasalt/Realsalt,pepperandgroundnutmegtotaste

SteamingPotKnifeCuttingBoardBlender/FoodProcessor

Steps:

1. Cleananddicethecauliflowerincludingthefloretsandstem.2. Addcauliflowertosteamingpotwith1–2inchesofwater(use9.5alkalinewaterif

youhaveawatermachine).3. Putonmediumhighheatandsteamfor10-15minutesoruntilcauliflowerissoft.4. Ifyouareusingwholegarlic,chopitupwhilethecauliflowerissteaming.5. Once the cauliflower is done, remove steaming insert from pot, put the steaming

insertinthesinkandletthecauliflowerdrain.6. Addthesteamedcauliflowerandall theother ingredients includingseasoningsinto

yourblender/foodprocessor.7. Processeverythinguntilsmooth.Giveitat leastonetastetodetermineifanymore

seasoningisrequired.8. Garnishwithnutmegifyouwouldlike.9. Cleanupconsistsofyoursteamingpot,blender / foodprocessor, rinsingyourknife

andcuttingboard.

VegetarianChiliWelovemakingchiliandthekidsloveittoo.Itisoneofthoserecipesthatwarmsyourinsides. When we stopped eating meat we did not want to stop eating chili. Luckilybecausechiliisbeanbasedtherearesomanygreatwaystomakeavegetarianchili.

Ingredients:

1largeonioncoarselychopped6largegarliccloveschoppedor4spoonful’sofmincedgarlic314½ouncecansdicedtomatoesinjuice14ouncecandicedmildgreenchilies2cansoforganickidneybeans,drained–preferablyWestbrae2greenbellpepperscutinto½inchpiecesBoxedvegetablebrothSeasalt/Realsalt,pepper,chilipowder,cuminandoreganototaste

MediumtoLargePotKnife/SpoonCuttingBoardCanOpener

OtherOptions to Consider: This is one recipe where you can mix it up quite a bit.Zucchini,cornandmushroomsarealsoniceadditionstovegetarianchili.Soyoucanaddthemtothisrecipeorusetheminplaceofthegreenpeppers.

Youcanalsouseotherbeansasidefromallkidneybeans–blackbeans,garbanzoandredbeansaresogreatwithchili.IfyouliketohavethemeatconsistencyinthechiliweusethegroundsoymeatfromBoca.Additwhenyouaddthebeansandgreenpepperstothemixture.

Tomakeiteventhicker,thisdishgoesreallywellwithquinoaelbowmacaroninoodlesorjasminerice.

If you do notwant a spicy chili do not add the green chilies and go easy on the chilipowder.Whenyouarereadytoservethechili,topitoffwithsomeshreddedricecheese,sliced avocado, chopped onions or chives.Or you can keep it simple and garnishwithcilantro.

SaladOptiontoConsider:WelovetheCabbageSaladonpage76withthismeal.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Choptheonionandgarlicandaddittopotwithenoughvegetablebrothtocoverthe

bottom.Steamonmedium-highheatforabout5minutes.

3. Add tomatoeswith juices, green chilies, chili powder, cumin andoregano to taste.Cook10minutesonmedium-highheattoblendflavors.

4. Usethistimetocleanandcutthegreenpeppers.5. Addbeansandbellpepperstopot.6. Reduce heat to medium-low and simmer until chili is thick, stirring occasionally,

about30minutes.7. Seasontotastewithsaltandpepper.8. Addyourfavoritegarnishesasspecifiedabove.9. Cleanupconsistsofyourpot,spoonandknife.

ChineseORThaiStir-FryWelovestirfryatourhouse,wemakeastirfryalmosteveryweek.Wetypicallyusethesamevegetablesforthestirfrybutthisisonedishwhereyoucangetascreativeasyouwouldlike.Sometimesweserveitoverrice,sometimesovernoodles.WewillalsomixuptheflavorsbydoingaThaiversionwithcoconutmilkandThaicurrypaste.

Ingredients:

3stalksofcelerydiced3carrotsdiced2handfulsofeithersnowpeas/snappeas1packageofmushrooms1canofbabycorns1canofeitherwaterchestnuts/bambooshoots1–2cupsofvegetablebroth–Imagine/PacificbrandThaiVersion

1-13.5oz.canofcoconutmilk1–2spoonful’sofThaiGreenCurryPastedependingonhowspicyyouwantit

1packageofAnnieChun’sPadThaiorMaifunricenoodlesor1–2cupsofjasminerice

WelikethenoodleswiththeChineseversionandthericewiththeThaiversion

StirFryPanorFryPan(ifyoudonothaveastirfrypan)RiceCooker–ifcookingriceMediumPot–ifcookingnoodlesCanOpenerKnifeCuttingBoard

OtherOptionstoConsider: Ifweusesnowpeasoneweek,wewillusesnappeas thenext.Ifweusewaterchestnutsoneweek,wewillusebambooshootsthenext.Youcanalsoaddshrimptothisdishbyaddingthefrozentailoffprecookedshrimptothestirfrypanhalfwaythroughcooking.SometimesIusetofuforthisdishaswell–justtokeepitfreshandexciting.

SaladOptiontoConsider:TheChineseSaladonpage80goesgreatwiththismeal.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Ifmakingnoodles–maketheminpotaccordingtopackage.3. If making rice, begin by making the rice – add rice to rice cooker pot, rinse

thoroughlywithwater(useslightlyacidicwaterifyouhaveawatermachine).Once

rinsed and drained add double the amount of water that you have rice (use 9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.

4. Cleanandchopthecelery,carrotsandsnap/snowpeasandaddtostirfrypan.5. Add just enoughvegetablebroth tocoverbottomofpanand turnonmediumhigh

heat.Letvegetablessteamfor5minutes.6. Whilesteaming,cleanandcutmushroomsandaddtostirfrypan.7. Opencansofbabycarrots,waterchestnuts/bambooshoots,drainandaddtofrypan.8. Addalittlemorevegetablebrothtopanifneeded.9. Coverpanandsteamfor10minutesstirringoccasionally.10. If cooking the Thai version – add the can of coconut milk (must shake can well

beforeopeningwithcanopener)and1–2spoonful’sofThaigreencurrypasteafewminutesbeforeremovingfromheatandstirthoroughly.

11. Placeoverriceornoodleswhendone.12. Cleanupconsistsofstirfrypanandpasta/ricecookerpot.

ItalianSoySausageandGreenBeansAnothervariationonadishIgrewupon.BeingItalianweatealotofItaliansausage.ThisismynewversionofanItaliansausagedish.Anditisreallysimpletoo.

Ingredients:

1–2cupsofquinoa(dependingonhowmanyyouareserving)2–3bighandfulsofgreenbeans1canoforganicredbeans1packageofItaliansoysausage–Tofurkeybrand,makesureitisnon-GMOsoy1canofdicedtomatoesOliveoilSeasalt/Realsalt,pepper,parsley,oregano,garlicpowder

RiceCookerwithinsertFryPanCanOpenerKnifeCuttingBoard

OtherOptionstoConsider:Youcanuserealporksausageforthisrecipebutmakesureitisfreeofantibioticsorhormones.Makesureitcooksallthewaythroughbeforeaddingittoquinoamixture.Itmaytakealittlelongertocookthanthesoysausage.

SaladOptiontoConsider:TheItalianSaladonpage82isagreatoptionforthismeal.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Beginbycleaningandcuttingthegreenbeans.3. Prepare the quinoa – add quinoa to rice cooker pot. I usually do not rinse quinoa

becausehalfofitendsupdownthedrain.Adddoubletheamountofwaterthatyouhave quinoa (use 9.5 alkaline water if you have a water machine). Measure theamountofwaterbyputtingyourfingerinthequinoaandfillingthewatertothepointonyourfingerthatisdoublewhatthequinoais.

4. Openthecanofredbeans,drainandrinseandaddtothequinoainthericecooker.5. Puttheinsertinthericecookerandaddthegreenbeanstotheinsert.6. Turnricecookeron“Steamsetting”. Itwillcookon itsownand itwillstopon its

ownwhenitisdone.7. Whilethatiscooking,chopthesoysausageinto1inchslices.8. Putthemintofryingpanwiththecanofdicedtomato.Putonmediumhighheatand

letsimmerfor5minutes.9. Addseasalt/Realsalt,pepper,oregano,garlicpowderandparsleytotasteandstir

well.10. Letsimmerfor10minutes.11. Whenquinoaisdone,addgreenbeanstoquinoaandredbeanmixture.Addoliveoil

andseasalt/Realsalttotasteandmix.12. Spoonquinoamixtureontoplateandputsausagemixtureoveritandenjoy!13. Cleanupconsistsofricecookerpot,insertandfrypan.

TunaSandwich/TunaBowl

Thisissuchagreatdishforeitherlunchordinner.Itmakesanicesandwichbutifyouaddafewextravegetablesitcanbeeatenonitsownaswell.

PrepTime:10minutes

Ingredients:

1-2cansofpolecaughttuna(dependingonhowmanyyouareserving)1–2spoonful’sofmayonnaisemadewitholiveoil2stalksofcelerydicedSeasalt/Realsalt,PepperIfmakingTunaSandwich

1tomatosliced2piecesofEzekielbreadtoasted

IfmakingTunaBowloption:1tomatodiced½Englishcucumberdiced(theskinnyonewrappedinplastic)

BowlKnifeCuttingBoardToasterCanOpener

OtherOptions toConsider:Whenwe serve thismeal in a bowlwe usually use speltpretzelstodipintoit.Itissodeliciousandfunforthekids.

Steps:

1. Ifmakingasandwichtoastthebread.2. Drainjuicefromcansoftunaandaddtunatobowl.3. Cleananddice2stalksofceleryandaddtobowl.4. Add1–2spoonful’sofmayonnaisetobowl.5. Addseasalt/Realsaltandpeppertotaste.6. Putonbread,addslicedtomatoesandenjoy.7. Ifmakingthetunabowl,cleanandchoptomatoandcucumberandaddtobowl.Stir

wellandenjoy!

Cucumber,Tomato,andSproutsSandwichThis is another great sandwich option if you are trying to cut out cold cuts and eatsomething a littlemore nutritious and fresh. The sprouts add such a nice flavor and itmakesforsuchagreatexcusetoeatthem.

PrepTime:10minutes

Ingredients:

¼Englishcucumberslicedthinly(longskinnyonewrappedinplastic)1tomatoslicedthinly½handfulofalfalfasprouts2piecesofEzekielbreadtoasted2spoonful’sofhummusanyflavorOliveoilSeasalt/Realsalttotaste

ToasterKnifeCuttingBoard

Other Options to Consider: Instead of the hummus, you can also use avocado orguacamoleasthespread.Feelfreetouseanytypeofsproutsforthissandwich,itdoesnothavetobealfalfa.

Steps:

1. Toastthebreadforthesandwich.2. Whilebreadistoastingcleantomatoandcucumberandslice.3. Once bread is ready, spread hummus on one piece of bread, drizzle olive oil over

otherpieceofbread.4. Spreadcucumberslicesandtomatoslicesevenly.5. Addseasalt/Realsalttotaste.6. Finishbyaddingsproutsevenlyontop,putsandwichtogetherandenjoy!

BrownRicePasta,Zucchini,Asparagus,andSalmon

This is a nice variation on the pasta dish – instead of quinoa pasta using a brown ricepasta. We also love zucchini and asparagus together – they are such a wonderfulcombination.

Ingredients:

1-2packagesofbrownricepasta(dependingonhowmanyyouareserving)2zucchinisdiced–yelloworgreenoroneofboth1bunchofasparagusdiced2-4salmonfillets(dependingonhowmanyyouareserving)OliveoilDriedoreganototasteSeasalt/Realsalt,pepper,parsleytotaste

MediumPotSteamingPot9×13GlassBakingDishKnifeCuttingBoardColander

OtherOptionstoConsider:Insteadofservingthesalmononthesideofthepastadishyoucanalsobreak itup intosmallpiecesand include itwith thepastaasonebigdish.Addgrapetomatoestothisdishtomixitupabitandifyoulikegarnishthisdishisbestwithchoppedparsley.

SaladOptiontoConsider:Thecucumber,tomato,avocadosaladonpage75goesreallygreatwiththisdish.

Steps:

1. Getallingredientsandkitchenitemsrequiredonthecounter.

2. If salmon is still frozen, soak filets ina sink filledwithcoolwater– thiswill takeabout10–15minutes.

3. Pre-heatovento350degreesforSalmon.4. Putwaterforpastaonstove(highheat)tobeginboiling(use9.5alkalinewaterifyou

haveawatermachine).5. Begincutting/cleaningyourzucchiniandasparagus.6. Oncewaterstartstoboil,cookpastaperdirectionsonpackagestirringoccasionally.7. Addzucchiniandasparagustosteamingpotwithoneinchofwater(use9.5alkaline

waterifyouhaveawatermachine).8. Turn steaming pot onmedium high heat and cook for 12 -15minutes – once you

smellthegreensturnthemoff.9. Addthawedsalmontobakingdish,drizzleoliveoilovereachfillet,seasonwithsea

salt/Realsaltandoreganototaste.10. Coverbakingdishwithtinfoilandbakefor20–25minuteson350degrees.11. Oncepastaisdone,drainusingacolanderandputbackintopot.12. Onceveggiesaredoneaddtocookingpotwithpasta.13. Addoliveoiltopastamixtureasdesired,donotbeafraidtoaddatleast1cupifnot

more.14. Addseasalt,Realsalt,oregano,parsleyandpeppertotasteandmixthoroughly.15. Whileyouarewaitingforsalmontobedone,makeyoursalad.16. Servepastamixturenexttosalmonontheplateormixitin.17. Cleanupconsistsofyourpastapot,steamingpot,bakingdish,colander(rinse),knife

(rinse),andcuttingboard.

BrownRice,BokChoy,Tofu,Beans

Welovethesemealsbecausetheyaresoeasytoprepareyettheyarepackedwithsomuchnutritional goodness.Make sure the tofu you buy says non-GMO on the package.Weusuallymakebrownriceonnightswherewearehomeforashortwhileandthenneedtoleaveagainbeforecomingbackfordinner.Thisgivesthebrownricethetimeitneedstocookwhileyouareaway.

Prep /CookingTime:10minutepreparation,90minutescooking (onlybecauseof thebrownricewhichyoucanputonandwalkaway).

Ingredients:

2-3cupsofbrownrice(dependingonhowmanyyouareserving)1headofbokchoychopped1containeroffirmtofudiced1canofpinto,kidney,greatnorthern,orredbeansOliveoilSeasalt/Realsalttotaste

RiceCookerSteamingPotCanOpenerKnifeCuttingBoard

OtherOptionstoConsider:Ifyoudonotliketofuoraretryingtostayawayfromsoyproducts ingeneralyoucaneitheromit the tofu for this recipeall togetheror replace itwith a fishoption.This is also a great recipe to addBragg’sAminos to if youwant tochangeuptheflavorabit.Ifyouliketogarnish,thisdishisgreatwithsesameseedsontop.

SaladOptiontoConsider:TheChineseSaladonpage80goesreallywellwiththismeal.

Steps:

Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhat the rice is.Turn riceon the “BrownRice steamsetting”and let cook. Itwillcookonitsownanditwillstoponitsownwhenitisdone.

3. Chopupthebokchoyandusethesaladspinnertocleanit.4. Drainandrinsethebeans.5. Add thebokchoyandbeans to thesteamingpotwith1–2 inchesofwater in the

bottom(use9.5alkalinewaterifyouhaveawatermachine).6. Turnonmediumhighheatandletsteamfor15minutesorso–assoonasyoucan

smellthebokchoyitisdone.7. Whilethatissteamingdrainanddicethetofuandaddtothesteamingpotwhenthere

areonlyafewminuteslefttosteam.8. Onceeverythingisdone,addtheBokChoy,beansandtofutothebrownricepot.9. Addoliveoil,seasalt/Realsalttotaste–stirthoroughlyandenjoy!10. Cleanupconsistsofricecookerpotandsteamingpot.

PuertoRicanNight–ADr.CruzSpecialtyThisisDr.Cruz’smostfavoritemealtocookforherfamily.AlthoughIusuallycookallweekforthefamily,Dr.CruzgivesmeSundaynightoffbecausethatiswhenshemakesher PuertoRican specialty –mahi fishwith rice and beans. This isDr.Cruz’s comfortfood,comingfromaPuertoRicanhomewherericeandbeanswereastapleofherdiet.

Prep/CookingTime:20minutesofpreparation,2–4hoursofmarinating,45minutescooking.

Ingredients:

ForFish3–6mahifillets(dependingonhowmanyyouareserving)2spoonful’sofalreadymincedgarlic1handfulofcilantrochopped2lemonssqueezedSeasalt/Realsalttotaste2cupsofoliveoil

FortheBeans1smallonionor½ofabigonion1handfulofcilantrochopped1spoonfulofalreadymincedgarlicVegetablebroth125ozcanofbeans–garbanzo,black,red,pinto114.5ozcanoftomatosauceSeasalt/Realsalttotaste

ForRice1–2cupsofJasminerice(dependingonhowmanyyouareserving)

FreezerBagKnifeCuttingBoardCanOpenerMediumPotGlassBakingDishRiceCooker

OtherOptionstoConsider:ItisbettertousefreshgarlicthroughagarlicpressbutforthesakeofspeedmostofthetimeDr.Cruzisusingthemincedgarlicfromthecontainer.

SaladOptiontoConsider:Dr.Cruz’sclaimtofameisthismeal–shedoesnottaintitwithasalad.

StepsforMarinade:

1. Start the marinade for the fish at least 2 hours (preferably 3 – 4 hours) prior tocookingtherestofthemeal.

2. Thawthemahifilletsiffrozenbyputtingtheminasinkfilledwithcoolwater–theyshouldtake15–20minutestothaw.

3. Chopcilantroandaddtoabowl.4. Addgarlicandsqueezelemonsontopofboth(beingsuretoremoveanylemonseeds

thatfallin).5. Addseasalt/Realsalttothemarinade.6. Addtheoliveoiltothebowlandstirthemarinadetogether.7. Placemahifilletsintolargefreezerbagandpourmarinadeontop.8. Remove air from freezer bag, zip up freezer bag andwork themarinade into each

fillet thenplacethefreezerbagintherefrigeratorflat toallowthefillets tosoakinthemarinade.

9. Filletsshouldsoakforatleast2hourspreferably3or4hourspriortobaking.10. Dr.Cruz says to take the leftover lemonpieces, cut themup and stick themdown

yourgarbagedisposaltocreateafreshsmellingsink.

StepsforDinner:

1. Getallingredientsandkitchenitemsrequiredonthecounter.2. Pre-heatovento350degrees.3. Beginbymakingtherice–addricetoricecookerpot,rinsethoroughlywithwater

(useslightlyacidicwaterifyouhaveawatermachine).Oncerinsedanddrainedadddoubletheamountofwaterthatyouhaverice(use9.5alkalinewaterifyouhaveawatermachine).Measuretheamountofwaterbyputtingyourfingerinthericeandfillingthewatertothepointonyourfingerthatisdoublewhatthericeis.Turnriceonthe“Steamsetting”andletcook.Itwillcookonitsownanditwillstoponitsownwhenitisdone.

4. Chop onion and place inmedium pot on the stove, add garlic and then vegetablebrothtocoverthebottomofthepotandturnburnertomedium-highheatandsautéfor5minutes,stirringoccasionally.

5. Addseasalt/Realsalttotasteandthenaddtomatosaucetothepotandsimmerfor5–10minutes,stirringoccasionally.

6. Drainandrinsebeansandaddtopot,fillcanwithwaterandaddtopot,letsimmerfor30minutes,stirringoccasionally.

7. Oncethebeansbegintosimmer,takeoutthemahifilletsthathavebeenmarinatingintherefrigerator.Addthefilletsandallthemarinadetotheglassbakingdish,coverwithtinfoilandbakefor20–25minuteson350degrees.

8. Once everything is done, serve beans over rice and mahi fillets on the side withmarinadejuiceontop–YUMMY!

9. Clean-upconsistsofthericecookerpot,theglassbakingdishandthemediumpot.

EntréeModificationListThisisthelistwecreatedtohelpourpatientscreatehealthymeals.Pickonetotwoitemsfromeachcolumnandputthemtogethertocreateanewmealeverytime.Youcanliterallycreate thousands ofmealswith all different variations of these items. Talk about nevergettingbored!

Desserts

IntroOne of the ideas behind eating clean is trying to eliminate sugar from your dietcompletely.Sugar is literally likepoison inyourbody,wecall it theotherwhitedrug–referring tococaineof course.Therehaveactuallybeen studies showing that it ismoreaddictingthancocaine.

Oneteaspoonofsugarwillloweryourimmunesystemby50%.Oneofthetestswemakeavailable topatients isabloodtestcallednutritionalbloodmicroscopy(alsocalleddarkfield).Webasicallyprickyourfingerandlookatyourbloodunderamicroscope.Thisisdifferent than other blood tests because this test is looking at the quality of your bloodwhilemostotherslookatthequantity.

Whenweperformthistestonpatientswecanactuallytelliftheyjustatesomethingwithsugarinitbecausetheirwhitebloodcellswillbeputtosleepfor4–6hoursfromthetimetheyconsumed the sugar.Yourwhitebloodcells areyour immune system, theyare thecellsmovingaroundthebodycleaningthingsup.Ifyoueatsugarregularlythroughouttheday,youarebasicallyshuttingyourownimmunesystemdown.

Therealityissugarisallaroundusanditisverydifficulttocompletelyeliminateitfromour diets; although it is possible if you have amazing willpower. What is even morepossibleformostpeopleisreducingsugarintakeconsiderablyandthenmakingthesugaryoudoeatcomefromcleanersources.

You can do this by eating sweets with more natural forms of sugar like maple syrup,agave,honeyorsteviaasopposed toprocessedwhitesugar,high-fructosecornsyruporotherartificialsweeteners.

An example of this is with ice cream.We really try to get our patients off of animalproductsandcow’smilkicecreamisanexampleofthis.Ifyouareabigicecreameaterandcannotimagineyourlifewithouticecream,considerswitchingtoacoconut,almondorsoymilkbased icecream insteadofcow’smilk.They tasteverymuch thesameandyoucangetawayfromtheanimalbasedproductwithchemicalsandpreservatives.Mostofthesealternativemilkbasedproductsknowthatpeopleareeatingthembecausetheyarehealthiersotheyinturnareusinghealthieringredients.

Othernaturalformsofsugararefreshfruits.Thisiswhatweuseinourhouseasourformsof sugar. Insteadof stockingourhousewith things likecookies, candies, cakes,donuts,fruit snacks / rollups, and brownies, we stock our house with fresh fruit like apples,bananas,mangos, grapes, strawberries, blueberries, melons, etc.When our kids want asweettreattheyaskforafruitinsteadofacookie,becausewedonotevenhavecookiesinthehousetochoosefrom.

Before we allow them to have a fruit wemake sure they ate their breakfast, lunch ordinner for example. This shows them that thosemeals aremore important (where theyshouldbeeatingtheirwholegrains,greensandplantbasedprotein)andfruitistheirsweettreat.

Wewantyou to imagineyourkidsbeggingyou forabananaoranappleafter lunchordinner,insteadofacookieorapieceofcake.Wouldyoubeokaywiththat?Iknowweare!

Fruits are great sources of natural sugar and are more than suitable for kids’ growingbodies. If you do not buy the other more processed forms of sugar they will have nochoice but to eat the healthy forms of sugar – ones that actually have vitamins andmineralsinthem.

Nowkeepinmind,weeatthewaywedo80–90%ofthetimesowhenwegooutwithfriendsorgotopartieswecanenjoyanoccasionaldrinkor“true”sweettreat.Wedonotfeel guilty about doing this becauseweknow thatmost of the timewe as a family areeatinganddrinkingsuperhealthy.Thissamethingshouldbeyourgoal.

Becausewearenotdrinkingalcoholallthetimeoreatingprocessedformsofsugarallthetime,whenwedogetachancetohaveit,wedonotneedalottosatisfy.Forexample,thekidswillwant a piece of cake at a birthdayparty andwewouldnever deny them that.Aftertheytakeacoupleofbitestheysaytheydonotwantanymore.

For uswhenwe do go out and drinkwith friends,we notice that one or two drinks isplentyforustofeelpartofthepartyandallowustohavefun.Anymorethanthatandwejustdonotfeelwell.

Whileyouaretransitioningtofewersweettreatsorifyouwanttomakeahealthiersweettreat foryouoryour family the recipesbelowwill satisfy.Rememberwhatever sweetsyoueat,eat theminmoderationandifyouareeatinga lot rightnow,slowlyreducetheamountweekbyweek.Donottrytostopeatingsugarorsweetscoldturkey,youwillgiveupandnotaccomplishanything.

DateFudgeThisrecipecomesfromanotherrecipefurtherdownthelist.WeweremakingtheApricotTart one day and got a little carried away eating what would be the “crust”. Now onoccasionwe justmake the crust andkeep it in the fridge eating it like a fudge.This isperfectforthosepeoplewhoneedthatsweettreatintheevening.Onesmallsquareofthiswillsatisfy.

PrepTime:10minutes

Ingredients:

2½cupsofwalnuts1½cupsofpitteddates

Blender/FoodProcessor9×9GlassBakingDish

OtherOptionstoConsider:Ifyouareallergictowalnutsfeelfreetosubstituteforanyothernutyoulikeorarenotallergicto.

Steps:

1. Makesureyoupurchasethepitteddates,thesearethedateswiththepitsremoved.Ifthe pits are still inside the dates, remove them and then place the dates in a foodprocessororblenderwiththewalnuts.

2. Processuntilwellmixedandground,butnotsmooth,about40seconds.Itshouldbecoarselytexturedwhendone.

3. Pressevenlyintoa9×9inchglassbakingdish.4. Coverandputinrefrigerator.5. Enjoyovertheperiodofafewdays.

ApricotTart

Thisissuchadeliciousandfreshtastingdessertthatyoucaneathotorcold.Kindofturnsoutlikeapietypedessert.

Prep/CookingTime:15minutepreparation,10minutescooking,30minutescooling.

Ingredients:

2½cupsofwalnuts1½cupsofpitteddates2cupsdriedapricots,sliced¼inchthick2tablespoonsagavenectar1cuporangejuice½tspcinnamon

Blender/FoodProcessor9×9GlassBakingDishSkilletBowlSpoon

OtherOptionstoConsider:Ifyouareallergictowalnutsfeelfreetosubstituteforanyothernutyoulikeorarenotallergicto.

Steps:

1. Makesureyoupurchasethepitteddates,thesearethedateswiththepitsremoved.Ifthe pits are still inside the dates, remove them and then place the dates in a foodprocessororblenderwiththewalnuts.

2. Processuntilwellmixedandground,butnotsmooth,about40seconds.Itshouldbecoarselytexturedwhendone.

3. Pressevenlyintoa9×9inchglassbakingdish.4. Coverandputinrefrigeratorwhilemakingthefilling.5. Sliceapricotsabout¼inchthick,andcookinaskilletwithagavenectar,orangejuice

and cinnamon on medium low heat, until apricots become tender, and liquid issyrupy,about10minutes.

6. Removeapricotsandsyrupfromhotpanandletcoolinbowlforabout30minutes.7. Spreadevenlyovercrust.Itcanbeservedrightawayorchilled.Makesureyoustore

tartcoveredsoitdoesnotpickupmoisturefromtherefrigerator.

LemonPuddingSuchaneasyandfunrecipeandittastessodeliciousyouwillhavenoideahowhealthytheingredientsare.

PrepTime:15minutes

Ingredients:

2avocados,mashed2lemons,withoutpeelsandseedsThejuicefrom1lemon2cupspitteddates

Blender/FoodProcessorBowlandPotatoMasher

OtherOptions toConsider:You could add4 tablespoonsofmaple syrup, or honey ifyouwouldlike.

Steps:

1. Mashthe2avocadosinabowlwiththepotatomasher.2. Peel lemons and cut them inhalf, andbegin to slice them, removing seeds as you

encounterthem.3. Add the lemon flesh, mashed avocados, pitted dates (dates without the pits), and

lemonjuicetotheblender/foodprocessor.4. Blendandenjoy-bestlemonpuddingyouevertaste!

ChocolatePuddingVerymuchlikethelemonpuddingonlythistimewithchocolate.

PrepTime:10minutes

Ingredients:

2avocados,mashed1/4cuprawhoney1/2cupalmondmilk1/3-1/2cupdarkchocolatepowder1tsp100%pureorganicvanilla

Blender/FoodProcessorBowlPotatoMasher

OtherOptionstoConsider:Youcouldaddafewsprinklesofsteviaifyouwouldlike.

Steps:

1. Mashthe2avocadosinabowlwiththepotatomasher.2. Addalltheingredientstotheblender/foodprocessor.3. Blenduntilcreamyandenjoy!

BlueberryandPeachCrisp

ThisisbyfarDr.Cruz’sfavorite“healthy”dessert.Let’sjustsaywhenImakethisdessertitdoesnotlasttoolonginthehouse.Thisisanotherdishyoucaneithereatwarmorcold.

Ingredients:

10ozfreshorfrozenblueberriesIffrozenmustbethawedpriortopreparation

1lboffreshorfrozenpeachslicesIffrozenmustbethawedpriortopreparation

¼cupapplejuice½cupalmonds1cuppitteddates2tablespoonsapplejuice½tspcinnamon

9×9GlassBakingDishBlender/FoodProcessorStrainer-tostrainfrozenfruit

OtherOptionstoConsider:Ifyouareallergictoalmondsfeelfreetosubstituteforanyothernutyoulikeorarenotallergicto.

Steps:

1. Preheatovento350degrees.2. Placeblueberriesinthebottomofasquare9×9inchglassbakingdish.Ifyouare

usingfrozenfruit,makesureitiscompletelythawedanddrainedofexcesswater.3. Placepeachsliceson topofblueberries. If theyare frozenmakesure theyarealso

thawedanddrainedofexcesswater.4. Drizzle¼cupapplejuiceoverfruit.5. Makesureyoupurchasethepitteddates,thesearethedateswiththepitsremoved.If

the pits are still inside the dates, remove them and then place the dates in a foodprocessororblenderwiththecinnamon,almondsandremainingapplejuice.

6. Processforaminute,oruntilthedatesareblendedwithapplejuice.

7. Placemixtureevenlyoverpeachesandblueberries,andbakeuncoveredforabout45minutes.

8. Servewarmorcool.

StuffedFigsThis isoneof thoserecipeswhereyouneedto likefigs inorder to like thisrecipe.It isreallysimpletomakeandthekidslovehelpingonthisone.

PrepTime:15minutes

Ingredients:

10driedfigs1/4cupshreddedorgroundcoconut10tsp.rawalmondbutter10wholepecans

BowlSpoon/Knife

OtherOptionstoConsider: Ifyouareallergic topecansfeel free tosubstitute foranyothernutyoulikeorarenotallergicto.

Steps:

1. Cutthepittedfigsinhalfandfillthemwithalmondbutter.2. Rollinthecoconutandpressthepecansontop.3. That’sit!

Wrap-UpWehopethatyouenjoyedtherecipesinthiscookbook.Weknowifyouputyourmindtoit you can get back in the kitchen and start preparing healthy quickmeals. If you arestrugglingwiththeseconceptstakeitslow.Startwithjustbreakfastanddothatreallywellforamonthorso.Thenmoveontosnacks.

When you are ready to transition your entrées start with just one night per week. ForexamplemakeMonday,MeatlessMondays.Onceyoudothatforawhilegraduallyaddondays during the week where you are eating one of these recipes instead of what younormallymake.Itmaytakeyoumanymonthsorevenyearstocompletelytransitionbutifyounevergiveupyouwilleventuallyreachyourgoalsofbetterdigestivehealth.

Justrememberdoingsomethingisalwaysbetterthandoingnothing!

TinaNunziato,C.H.N.C.bio

TinaNunziatograduated fromtheArizonaStateUniversityCollegeofBusinessHonorsProgramin1996withaBachelorofScienceinMarketing.WhileattendingASUshewasveryactiveintheCollegeofBusinessandtheResidenceHallAssociation.AstheCollegeofBusinessHonorsProgramMarketingCoordinator,Ms.Nunziatoworkedforfouryearscreating programs for Honors students that still exist today. As the President for theResidence Hall Association, Ms. Nunziato worked with other student organizations tobetterthelifeofallcampusresidents.

AftergraduationMs.NunziatotookherfirstjoboutofcollegeasaMarketingAnalystforalocaltelecommunicationsvendor,nowLucentTechnologies.Shequicklymovedoutofmarket research and into business development as a Marketing Specialist where sheworked on various new product and joint venture initiatives. In addition,Ms.Nunziatowas also responsible for managing projects produced by the students at ThunderbirdGraduateSchoolofManagement.

Inlate1999,duringthedot-comboom,Ms.NunziatomovedtoSanFranciscotostartaweb-basedsoftwarecompanywithafellowASUCollegeofBusinessgraduate.Focusedon the park and recreationmarket, the companywent throughmany strategy iterationsbefore it found its niche. In her role as COO and eventually CEO, Ms. Nunziatoexperienced all facets of business from raising capital and product design to selling,trainingandsupportingcustomers.

InMayof 2003, subsequent to sellingher company to oneof the industry competitors,Ms.Nunziatocameback toher rootshere inArizona.After rebuildinghernetworkandconsultingforvariouscompaniestodeterminehernextstep,sheacceptedapositionwithCarefx Corporation, a healthcare software company in Scottsdale. As the Director ofMarketing,Ms.Nunziatowasresponsibleforallmarketinginitiativesincludingcorporateandproductmessaging,salestooldevelopment,managingstrategicplanning,andallprint,web and tradeshow initiatives. Ms. Nunziato resigned from Carefx in 2006 to pursueConsultTNTwithherfather.

In 2007Ms.Nunziato decided to try her hand inmedicinewhen she startedDigestiveHealthcare Associates, LLC with her life and business partner Dr. Elizabeth Cruz. InadditiontohavingasuccessfulGastroenterologypracticeMs.NunziatoandDr.Cruztook

medicine one step further by offering a wellness program through their office. InconjunctionwithandtosupportthisbusinessMs.Nunziatowentbacktoschooltoreceiveher Certificate in Holistic Nutrition in 2010. Since then both businesses have beengrowing as they continue to heal patients year after year from digestive disease,sluggishnessandweightgain.

ItisthepassionofbothMs.NunziatoandDr.Cruztogetthedigestivewellnessmessagetoasmanypeopleaspossibleasfastaspossiblesotohelphealanation.

LizCruzM.D.bio

Dr. Cruz graduated from college in 1988 with a B.S. inMedical Technology. Prior toMedicalSchool,shetaughtEnglishforoneyearinBangkokThailand.In1989,Dr.Cruzbegan her formal career in medicine by attending Loma Linda University School ofMedicine in California. During medical school, Dr. Cruz was part of a student / staffphysician team,whichprovidedreliefwork to thenativesalong theAmazonRiver.Shegraduated frommedical school in 1993 and then went on to do her InternalMedicineInternshipundertheauspicesoftheU.S.NavyattheNavalHospital,Oakland,California.

Upon theclosureof theNavalHospital inOakland,Dr.Cruz transferredandcompletedher internalmedicine residency at theUniversity ofCalifornia,SanFrancisco. In 1996,shewasdeployedtoGuamtofulfillhercommitment to theU.S.Navy.While inGuam,sheservedasaStaffInternistattheU.S.NavalHospital.Duringheractivedutyyearsinthe Navy, she received the Meritorious Unit Commendation Medal as well as theHumanitarianServiceMedalandtheNationalDefenseMedalforserviceduringOperationDesert Storm. During her last two years in Guam, she was the Head of the InternalMedicineDivisionattheU.S.NavalHospital.

In 2000, she went back to the University of California, San Francisco where shecompletedhertraininginGastroenterology(GI).In2004,Dr.CruzmovedtoArizonatojointheArizonaMedicalClinicinPeoria.Sheservedasafull-timegastroenterologistinboththeoutpatientandinpatientsettingsdoingthefullrangeofgeneralgastroenterologyincludingendoscopicproceduresaswellashepatology.InJanuary2007,sheopenedthedoorstoherownpractice,DigestiveHealthcareAssociates,LLCinPhoenix,Arizona.

In2010,Dr.Cruz alongwithher lifepartner,TinaNunziatobeganoffering theDr.LizCruzWellness Program to educate patients on the very things that were causing theirdigestiveissues.Afterhelpinghundredsofpatientsimproveandinsomecaseseliminatetheir digestive issues through detoxification, digestive restoration, nutrition, and properhydration,Dr. Cruz decided to launch her products and services online.Her “DNA forDigestive Health” 3 step program and the www.DigestiveRevolution.com onlinecommunityshecreatedarechangingpeople’sdigestivehealthforgood.Moreinformationabout her products and services can be found atwww.drlizcruz.com and through her“DigestThis™”podcastatwww.digestthispodcast.com.

Dr.Cruzwas born in LosAngeles, California andwas raised inOrlando, Florida. ShespeaksfluentSpanishandenjoysherfamily,traveling,jazzmusic,andphotography.

Dr.Cruz isaDiplomateof theAmericanBoardof InternalMedicineand theAmericanBoardofGastroenterology.SheisamemberoftheAmericanCollegeofGastroenterologyandtheAmericanSocietyforGastrointestinalEndoscopy.

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