WEEK 3 MENUSPRING 2018

This week we will focus on renewal and growth. You’ve spent the past two weeks pulling the weeds, cleaning the debris and tilling the soil, creating a vital foundation for your body, getting it ready to receive. Cleansed from the gut to the cellular level, we are now going to enjoy life-giving sprouts, seeds, essential proteins and phytonutrient-dense living foods to act as the building blocks to support your evolved, healthier self. Consider trying local fermented foods in the form of sauerkraut, kimchi, pickled beets, etc to help feed the optimized gut microbiome you have nurtured over the past 2 weeks. This week’s recipes will be full of seasonal plants that will be sprouting around us this spring. In this emerging phase, we also hope to help you integrate some of the new habits around eating into your regular routine. If you choose to continue following practices that promote autophagy, we would recommend experimenting with regular intermittent fasting (12, 14, or 16 hours) and/or low-protein once a week or other routine that feels good. Perhaps you have a morning tea latte and then wait until you feel hunger signals before you have your first meal, which may vary. Chronic daily prolonged intermittent and protein fasting is too stressful on the body so be sure you are tuning in to find the best rhythm for you. Balance periods of breaking down and letting go with those of regeneration and restoration to continue your journey of sustained evolution.

Daily Routines for the Week:*Drink 16-32 oz warm water in the morning.

*Break your fast with Spring Cleanse Tea or dandy latte. If you enjoy coffee, you could also experiment bringing it back in this week.

*You may continue experimenting with intermittent fasting, without protein restriction.

*Make your mid-day meal the heartiest, containing protein. Keep supper light and consume before sunset.

*Sip warm water or herbal tea between meals, try not to snack. Maintain at least 12 hours between dinner and breakfast.

Week 3 Menu Suggestions

Building Blocks (for those who appreciate simplicity!):*This week is all about green! As the grass is FINALLY turning green, how green and alive can your foods be?

*In general, think about GREENS + fat at breakfast, protein at lunch, and starches or grains at dinner!

*Breakfast: After you’ve had your tea with healthy fats, fuel your body with something green! Do you feel good starting the day with a green smoothie? A salad? Sauteed greens and an egg? In a rush and just want a good old avocado?

*Lunch- biggest meal when your digestive fire is greatest: What looks good at the farmer’s market? Consider robust salads with protein for lunch. 2 cups greens (arugula, romaine, spinach, etc), hemp seeds, broccoli sprouts, shredded carrots, beets or radishes, fresh herbs, walnuts or almonds, a scoop of fermented veggies, with liberal use of tea seed or olive oil, a touch of apple cider vinegar and sea salt.

*Supper: Keep early and simple with less protein for ease of digestion. A good time to have soups and your starchier carbs like sweet potatoes or grain dishes.

Breakfast IdeasBasic Green Smoothie Recipe3-4 leaves and stems of greens - kale, chard, and/or collardHandful of spinach1 cup coconut milk or other nut milk or water 1 apple cut up½ avocado1 handful of frozen berries of choice - blueberries, blackberries, strawberries

*Optional add ins: 1 tsp of spirulina or other green powder of choice 1 Tbsp of maca powderSmall piece of gingerSmall piece of turmericA few sprigs of mint or basil1 tsp Chia seeds or flax seeds1 tsp sweetener if needed - raw honey, maple syrup, or dash of stevia

Put all in a blender and blend away.

Green Mint Smoothie (Naomi Whittel)*Serves 11 kiwi 1 pear 4 cups dark leafy green (spinach, collards, mustard greens etc.) 1 cup cucumber, rough chopped 1 cup sprouts (alfalfa, clover, broccoli etc.) 4 sprigs fresh mint 2 avocados 6 cups waterice cubes (optional) Blend!

Acai Bowl (Naomi Whittel)*Serves 12 cups wild blueberries, frozen1 packet of acai berry, frozen (such as Sambazan) 100 grams1 teaspoon ginger powder (can use more if preferred)1 teaspoon turmeric (can use more if preferred)1/2 teaspoon cinnamonpinch of black pepper1/4 cup chia seeds3 cups unsweetened coconut, hemp or almond milk1 Avocado

Place all ingredients in a blender and blend until smooth. Chill in the refrigerator for 30 minutes to 1 hour to thicken to desired texture. For a thicker texture, reduce milk to 2 cups. Add more as necessary to reach preferred consistency.

Sauteed Kale with optional Sunny Egg (Joan Ingram)1 bunch kale- chopped roughly1 tsp diced garlic1 tsp turmeric powder1 tsp diced gingerSalt and pepper2 tbs olive oil1 egg (optional)

Heat pan over med-low with 2-3 tbs olive oil and garlic. When warm, add the kale, turmeric, ginger, salt and pepper and saute until slightly crispy. Optional: while cooking kale, heat a second pan over med-low and crack egg into it. Cook until yoke desired consistency. Put kale dish on plate and egg on top!

Berry Buck-Up Cereal (Kate O’Donnell)2 cups water *Everyday sweet spice mix:½ cup dry buckwheat, roasted or raw 2 tbsp cinnamon powder1-2 tsp Everyday Sweet Spice Mix* 2 tbsp ginger powder½ tsp vanilla 1 tbsp cardamom powder1 cup chopped strawberries2 tsp - 1 Tbs coconut oil¼ cup shredded coconut

In a medium saucepan, bring 2 cups of water to a boil. Rinse the buckwheat in a strainer and add the buckwheat, the spice mix, and the vanilla to the boiling water. Turn heat to low, cover, and simmer for 15 minutes. Remove from heat, add strawberries and coconut oil, and fluff with a fork. Cover again and let stand for 5 min. While buckwheat is resting, toast the shredded coconut in a small frying pan over low heat for a few minutes, stirring constantly, until it begins to brown. Sprinkle coconut on top of buckwheat and enjoy.

Hint: Soak the buckwheat overnight for quick 10 min fixing.

Mid-day Meal/ Supper OptionsConsider adding SPROUTS to every meal! Either purchase locally or make your own at home.

Miso Tahini Sauce (Kate O’Donnell)This is good on anything! As a salad dressing, on top of veggies, etc. ½ cup tahini2 Tbsp white miso¼ cup fresh lemon juice¼ cup olive oil⅛ tsp freshly ground black pepper2 Tbsp warm water

In medium bowl, mix the tahini, miso, and the lemon juice with a fork until they form a paste. Whisk in the olive oil and pepper until combined. Add the warm water and whisk. Add more warm water until the consistency is thin enough for drizzling. Store in a tightly covered jar. Shake vigorously before using. You can refrigerate it for 5-7 days.

Goddess Mint Dressing (Christy Morgan from Blissful Bites)3 Tbsp tahini3 Tbsp apple cider vinegar2 Tbsp tamari2 Tbsp maple or brown rice syrup2 Tbsp lemon juice¼ cup fresh mintFiltered water, as necessary

Blend all ingredients except filtered water in blender or food processor. Add water as needed to get the consistency you desire. Refrigerate up to one week. Use on salads, over veggies, or simple grain.

Daikon Salad (Naomi Whittel)1 head of Bibb lettuce, or Boston Red, rinsed and driedcoarsely chopped 1 apple, cubed into 1/2 inch pieces 1/2 cup pine nuts 1/2 cup broccoli sprouts 3 inch piece of daikon radish, peeled

DRESSING 1/4 cup tea seed oil (or extra-virgin olive oil) Juice of 1 lemon Zest of 1 lemon 1 tablespoon raw honey 1/4 cup chopped fresh basil 1/2 teaspoon himalayan saltOptional 1 tablespoon collagen powder

Place lettuce, apple, pine nuts and sprouts into a large serving bowl. Using a peeler, shave daikon radish over the salad. In a small bowl, whisk together olive oil, lemon juice and zest, honey, basil, collagen and salt. Pour dressing over salad and enjoy immediately.

Jeanne’s Cabbage Salad (Christy Morgan from Blissful Bites)3 cups cabbage, shredded½ cup cucumbers, cut in thin quarter moons¼ cup carrots, shredded¼ cup radishes, cut in thin quarter moons2 Tbsp scallions, chopped thin3 Tbsp apple cider vinegar3 Tbsp brown rice vinegar2 Tbsp olive oil3 Tbsp dulse flakes

Mix all ingredients together in a large bowl. Let sit in the fridge for 15 minutes to let flavors meld, then serve.

Maple Oven Roasted Fennel with Cinnamon (Kate O’Donnell)*serves 4-64 fennel bulbs2 tbs maple syrup1 tbs coconut oil, melted½ tsp ground cinnamon¼ tsp salt

Preheat Oven to 425 F. Line 2 baking sheets with parchment paper. Slice the fennel lengthwise into ½-inch slices. Mix the maple syrup, coconut oil, cinnamon and salt together in small bowl. Brush the fennel slices on both sides with maple mixture. Arrange slices in single layers on the baking sheets. Bake for 10 min until fennel begins to brown. Remove and flip and bake for an additional 8-10 min until brown and caramelized. Serve!

Roasted Cauliflower and Kale (Kate O’Donnell)*serves 21 small head cauliflower, chopped into florets (5 cups-ish)1 tsp ground turmeric½ tsp salt2 tbs ghee or coconut oil, melted1 bunch kale, de-stemmed and chopped2 tbs olive oilJuice of ½ lemon1 tbs hemp seeds1 tsp freshly ground black pepper2 tbs tahini

Preheat oven to 350 degrees. Place the cauliflower in a mixing bowl, sprinkle with the turmeric and the salt, then toss with melted ghee. Transfer to a baking dish and roast for 25-30 minutes, tossing once after about 12 minutes. Remove from the oven when the florets are lightly browned.

Place the kale in the same mixing bowl, and drizzle with olive oil and lemon juice. Massage the oil and juice into the kale until coated; the leaves should begin to soften. Let stand for 10 minutes or longer to soften to taste. If in doubt, massage the oil more vigorously into the kale, and let stand for a full 30 minutes.

Add the warm cauliflower, hemp seeds, and pepper to the kale. Toss. Transfer the mixture to serving bowls, and drizzle each bowl with tahini. Serve warm.

Mixed Veggie Miso Soup (Naomi Whittel)1 tablespoon coconut oil 1 yellow onion, diced 1 tablespoon grated ginger 3 cloves garlic, minced 1 teaspoon turmeric 2 teaspoons cumin sea salt black pepper 8 ounces (about 3 cups) shiitake mushroomssliced 2 large carrots, diced 2 cups broccoli florets 1 bunch large bok choy, shredded 4 cups bone broth or vegetable broth 1/4 cup miso paste 1/4 cup dulse flakes (for serving)

1. Melt the oil in a large saucepan over medium heat. Sauté the onion for about 5 minutes or until translucent. Stir in the ginger and garlic, stir to combine. 2. Add turmeric, cumin, salt and pepper and cook for about 2 minutes, stirring constantly to prevent burning. Mix in the vegetables and cook for another 2 minutes. 3. Add in the broth, lower the heat to a gentle simmer and cook for about 5 – 10 minutes. Remove from heat. 4. Gently mix in the miso, and dulse flakes and stir to combine. Divide amongst 4 bowls. Great as a snack or a make it a meal by serving it alongside a mixed greens salad. 5. Store leftovers in an airtight glass container in the refrigerator for up to 3 days.

Red Chard Miso Soup (riff on recipe from Rich Roll’s The Plantpower Way)Serves 6

8 ounces udon noodles or gluten free noodles (optional)1 package small brown cremini mushrooms1 teaspoon sesame oil½ cup green onionsSmall bunch red chard, cut into 1” strips4 Tbsp apple cider vinegar4 ½ cups filtered water½ cup yellow miso Juice of 1 lemon2 Tbsp namah shoyu1 bunch fresh cilantro, choppedPinch Celtic sea salt

In medium pot, boil water and cook the noodles according to the package (if you are using noodles). Drain, set aside. Wash and stem the mushrooms. In a large soup pot, saute the mushrooms in the sesame oil over medium heat. Add the green onions and stir for 30 seconds. Add the chard and stir again for 30 seconds. Add 2 Tbsp of the apple cider vinegar and stir again. Then quickly add 4 cups of the filtered water. You want the veggies warmed but still bright in color. In a separate small bowl, mix the miso and the remaining ½ cup water; using whisk or a fork, whisk the miso until smooth. Add the lemon juice and namah shoyu to the miso mixture and whisk again. Then whisk the entire mixture into the pot with the veggies and simmer for 5 min. Add the udon and cilantro. Add the remaining 2 Tbsp vinegar and sprinkle of sea salt. Adjust the seasonings and enjoy!

Coconut-Lime Baked Sweet Potatoes (Kate O’Donnell)2 medium sweet potatoes2 Tbsp coconut oil, plus extra for rubbing onto the potato skins before baking¼ cup full-fat coconut milkJuice of ½ lime½ tsp ground coriander½ tsp ground turmeric¼ tsp black mustard seeds¼ tsp coarse sea salt2 Tbsp fresh cilantro, roughly chopped

Preheat oven to 350 degrees. Prick the potatoes a few times with a fork. Rub coconut oil over the skins. Place on a rimmed baking sheet, and bake for 50-60 minutes, or until soft. Remove from the oven and allow to cool until you can handle them.

Cut each sweet potato in half lengthwise and scoop out the insides, leaving ¼ inch shell on all sides. Place the skins back on the baking tray and set aside. Transfer the inside flesh to a food processor or mixing bowl. Add the coconut oil, coconut milk, lime juice, coriander, and turmeric. Pulse or stir just until smooth. Divide the sweet potato filling among the four skins.

Return the stuffed sweet potatoes to the oven and bake for 10 minutes, then turn the oven to briol and crsip the tops for 2-3 minutes. Remove from the oven and garnish with mustard seeds, sea salt, and cilantro.

Buddha Bowl (Naomi Whittel)2 cups cooked quinoa or rice2 cups cauliflower florets 2 cups brussels sprouts, quartered 1 bunch broccolini or broccoli2 tablespoons coconut oil, divided 1 package organic non- gmo soy tempeh, diced 1 tablespoon coconut aminos sea salt and black pepper 4 radish, diced 1/4 cup sesame seeds 1 cup Kimchi (or more)

CREAMY TAHINI DRESSING 1/4 cup tahini 1 tablespoon maple syrup Pinch of sea salt 1/2 lemon, juiced 1/2 cup warm water

To make the dressing, combine all the ingredients in a food processor and blend until a smooth consistency is reached. Set aside.

1. Preheat oven to 350 degrees. 2. Prepare quinoa according to package directions. Set aside. 3. Place the cauliflower, Brussels sprouts and broccollini on a baking tray. Drizzle 1 tablespoon oil over vegetables and sprinkle with a pinch of salt and pepper. Roast vegetables in the oven for about 20 minutes or until fork tender. When done, remove from oven and set aside to cool. NOTE: Make sure vegetables are all roughly the same size to ensure even cooking time. 4. Heat remaining oil in a medium pan over medium high heat. Add the tempeh and stir to coat in oil. Cook for about 2 minutes on one side so the tempeh forms a nice golden brown crust. Flip tempeh, add coconut aminos, a dash more salt and pepper and cook for another 2 minutes. When tempeh has a golden crust on all sides, remove from heat and set aside. 5. Arrange 4 salad bowls on the tabletop. Place a 1/2 scoop of quinoa in each bowl. Next, layer in the vegetables. Then, top with tempeh. Sprinkle sesame seeds on top and place a serving of kimchi on the side. Drizzle dressing evenly amongst 4 bowls and enjoy.

Chinese Cabbage Roll-Ups (riff on Christy Morgan’s recipe from Blissful Bites)1 Tbsp sesame oil, Coconut, Olive, or Tea seed oil1 cup carrots, julienne1 cup zucchini, julienne1 cup green cabbage, julienne (save big outside leaves for the roll-ups)1 garlic clove, minced (optional)1 tsp fresh ginger, minced6 mushrooms, sliced2 Tbsp tamari1 Tbsp cilantro, minced1 cup soybean sprouts6 large green cabbage leaves or lettuce leaves

In a large skillet, heat oil over medium flame. Stir-fry next six ingredients, adding one at a time in the order listed. Stir-fry until vegetables are bright and slightly crisp. Add tamari and cilantro; toss. Remove from heat, then stir in sprouts.

To assemble the wrap, fill cabbage or lettuce leaf and roll up, tucking in the bottom edge. Maybe add the peanut/almond butter sauce to the wraps.

Peanut/Almond Butter Sauce:½ cup unsalted creamy peanut butter or almond butter¼ cup filtered water2 Tbsp tamari2 Tbsp brown rice vinegar1 Tbsp maple syrup or brown rice syrupPinch red pepper flakes (optional)

Whisk together all the ingredients or blend in a blender until well combined.

Bone Broth (Wellness Mama)2 pounds (or more) of bones from a healthy source2 chicken feet for extra gelatin (optional)1 onion2 carrots2 stalks of celery2 tablespoons Apple Cider VinegarOptional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional spices/herbs (turmeric, ginger). I also add 2 cloves of garlic for the last 30 minutes of cooking.

You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.

Instructions:1. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.2. Then, place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.3. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.4. Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.5. During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.6. During the last 30 minutes, add the garlic and parsley, if using.7. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

DessertSnickerdoodle Balls (Naomi Whittel)3/4 cup almond butter 2 tablespoons ground flax seed 1 1/2 tablespoons Ceylon cinnamondash sea salt 1-2 tablespoons honey1/4 cup coconut flour unsweetened shredded coconut (optional)

1. In a bowl mix together the almond butter, flax seed, cinnamon, sea salt, honey and coconut flour. 2. Freeze for at least 30 minutes or up to an hour. 3. Using a tablespoon or a small ice cream scoop, scoop mounds of the mixture onto a baking sheet lined with parchment or waxed paper. Optional: roll in coconut. 4. Store in a glass container in the refrigerator up to five days, or keep them in the freezer up to four months.

Phat Balls (Cate Stillman)½ c. unsweetened powdered coconut + 2 tbsp.½ c. hemp seeds½ c. raw cashews1 tsp. Cardamom3 tbsp. Maple syrupPinch of pink salt

Grind all seeds and nuts in a coffee grinder or food processor into a powder. Mix together with enough maple syrup to make just slightly sticky. Roll into balls. Put 2 tbsp. Coconut powder on a plate. Rolls balls in coconut powder. Set out to dry out in dehydrator.

*If the balls are too sticky – you can flatten and bake them like cookies in a low temp oven: 325’ F, on an oiled cookie sheet for 15 minutes or until like brown.

Lavender Lemon Balls (Rich Roll The Plantpower Way)1 cup raw cashews2 Tbsp hemp seeds1 cup almond flour1 Tbsp fresh lavender from your garden or farmer’s market2 Tbsp fresh lemon rind½ cup raw local honeyLavender blooms, for garnish

In a food processor, pulse the cashews until mealy in texture. Add the hemp seeds and pulse a few more times. Add the almond flour, lavender, and lemon rind. Pulse again 6 times. With the motor running, add the honey until a ball forms on one side of the bowl. Roll the dough into 1” balls and arrange on a serving plate. Store in the refrigerator until ready to serve. Garnish with fresh lavender blooms.

Raw Macadamia Nut Milk (Naomi Whittel)3/4 cup almond butter 2 tablespoons ground flax seed 1 1/2 tablespoons Ceylon cinnamondash sea salt 1-2 tablespoons honey1/4 cup coconut flour unsweetened shredded coconut (optional)

1. In a bowl mix together the almond butter, flax seed, cinnamon, sea salt, honey and coconut flour. 2. Freeze for at least 30 minutes or up to an hour. 3. Using a tablespoon or a small ice cream scoop, scoop mounds of the mixture onto a baking sheet lined with parchment or waxed paper. Optional: roll in coconut. 4. Store in a glass container in the refrigerator up to five days, or keep them in the freezer up to four months.

Banana Choco Cookies (Naomi Whittel)2 ripe bananas, mashed2 eggs, lightly beaten 1 tablespoon real vanilla (extract or powder) pinch of salt 1 teaspoon Ceylon cinnamon 1 1/2 cups cooked quinoa 1/2 cup coconut flour 2 tablespoons chia seeds 1 tablespoon psyllium husks (optional)1/2 cup dark cacao chocolate chips

1. Pre-heat the oven to 350F.2. Line a cookie sheet with parchment paper.3. In a food processor or medium mixing bowl, blend bananas until smooth and then add eggs, vanilla, cinnamon, and salt. If using a food processor, remove banana mixture and place into a bowl.4. Place cooked quinoa, coconut flour, chia seeds, and psyllium into the bowl. Then gently fold in chocolate chips and mix everything together until evenly combined. Let mixture rest for about 10 minutes to thicken.5. Place 2 tablespoons of batter onto the cookie sheet and pat down into a cookie shape.6. Continue with remaining batter. Place the cookie sheet into the oven and bake for 15 – 20 minutes, depending on your oven.7. When cookies are done baking, remove from oven and set aside to cool, about 5 - 10 minutes.8. Store leftover cookies in an airtight container in the refrigerator for up to 5 days. Or, freeze in a freeze-safe bag for up to 6 months.