Be Healthy! Eat Gluten, Soy, Dairy Free! - Mind Body and Flo · Clean Eating Recipes For Your...

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Clean Eating Recipes www.28daystohealth.com For Your Enre Family Be Healthy! Eat Gluten, Soy, & Dairy Free!

Transcript of Be Healthy! Eat Gluten, Soy, Dairy Free! - Mind Body and Flo · Clean Eating Recipes For Your...

Clean Eating Recipes

www.28daystohealth.com

For Your Entire Family

Be Healthy! Eat Gluten, Soy, & Dairy Free!

28 Days to Health® 28 Days to Health®

Copyright 2011 by 28 Days to Health®. All rights reserved. No portion of this Certified Clean Cuisine Recipe Book may be reproduced, copied or redistributed without express written permission from Innovations for Health, Inc.

28 Days to Health® Contact info:Phone: 925-478-8545 [email protected]

All recipes in this cookbook have been Certified Clean by 28 Days to Health®.

V. 1.2012

Gluten, Soy & Dairy

Free

28 Days to Health ™

Certified Clean Cuisi

ne™

Gluten, Soy & Dairy

Free

28 Days to Health ™

Certified Clean Cuisi

ne™

Gluten, Soy & Dairy

Free

28 Days to Health ™

Certified Clean Cuisi

ne™

3/8” 1/2” 3/4”

28 Days to Health® 28 Days to Health®

Clean Eating RecipesFor Your Entire Family(Gluten, Soy, & Dairy Free)

28 Days to Health® 28 Days to Health®

28 Days to Health® 28 Days to Health®1

Foreward

Today’s conflicting messages about what, when, and how much to eat combined with the difficulty in consistently finding healthy options has given rise to a population of overweight, sick people. Obesity, high blood pressure, diabetes, and other degenerative conditions are all on the rise. People of all ages are suffering from fatigue, headaches, and poor performance. Our excessive reliance on prescription medications has only taken us further away from addressing the causes of our problems.

Thousands of people from across the country have regained their health by implementing the core principles of the 28 Days to Health® program. They have personally experienced the power of Clean Eating through minimizing or eliminating the four inflammatory foods: gluten, soy, dairy, and sugar. Their incredible improvement in health and performance are testimony to the effectiveness of our Clean Eating, Clean Living Solution®.

Now that we have proven Clean Eating is necessary for restoring and maintaining good health, our clients have asked “How do I sustain my new healthy lifestyle?” Our answer is the 28 Days to Health® Clean Eating Recipes®. Our team is proud to share over ninety delicious recipes that may be enjoyed by your entire family for breakfast, lunch, and dinner.

Take your time and try a few of our recipes each week. Your family will savor every bite, while you take comfort in knowing you are nourishing and fueling them in a way that supports health and vitality.

Living the Lifestyle,

The 28 Days to Health® Team

28 Days to Health® 28 Days to Health®2

Introduction

The 28 Days to Health® team is leading the movement to restore the health of our nation one person at a time. Thousands of people have renewed their health through implementing the 28 Days to Health® Clean Eating, Clean Living Solution.

I am extremely proud to have worked over the past four years with the staff at 28 Days to Health® to create your prescription for healthy living. Our four week program will educate you on how to successfully eliminate the foods, environmental toxins, and habits which are rob-bing you of your health. Our superior products will simplify the transi-tion to your new lifestyle and provide optimal nutritional support along the way. Our new 28 Days to Health® Clean Eating Recipes will provide you with delicious and creative ways to cook and enjoy the Gluten, Soy, and Dairy Free Lifestyle. 28 Days to Health® is more than a system; it is a comprehensive road-map that may be followed by anyone to improve their health. To-gether, through education, collaboration and support we will achieve our goal to improve the health crisis of our nation and address your healthy lifestyle needs.

Join the movement today! Whether you are looking to lose weight, restore your health, improve your performance or increase your energy, 28 Days to Health® is your natural health solution! Visit us at www.28daystohealth.com to learn more about our healthy lifestyle solution or register for one of our local 28 Days to Health® courses or online course.

It takes 21 days to make a habit, give us 28 Days to Transform Your Life! Start Your Countdown Today!

Yours in health,

Erinn Johnson, CEO28 Days to Health®

28 Days to Health® 28 Days to Health®

Testimonials

“First of all, I want to tell you that I can honestly say that you have saved my life! I have lost 170 pounds now. I feel so much healthier today than I have ever been. What an awesome program! The control that I have over my eating habits has made every part of my life better! I even reached my goal to walk five miles! Thank you 28 Days!” - Susan P.

“ I had initally heard about the 28 Days to Health program from a good friend and fellow ahtlete who had always struggled to lose those extra 5-7 pounds. I was a bit hesitant about making wholesale changes in my diet - I felt like my diet was pretty “clean” but really didn’t have enough knowledge to confirm it. When I decided to take part in the program my goals were simple: 1. learn how I could improve my diet to help me perform better as an athlete, 2. lose those 5-7 extra pounds, 3. make some changes in my diet that would lead to a better overall health. When I started the program I was also preparing for an Ironman distance triathalon that required me to train 10-15 hours per week. Your team was able to help me modify certain aspects of the program to ensure that I was properly fueled during training and properly recovered. The results? I lost fat, gained muscle, gained tons of knowledge about using my food as fuel, felt great and raced better than ever.” - Chris McCrary, President, Forward Motion Race Club

“Thank you 28 Days to Health! My journey to become a T-Bird football player began on August 1, 2011. I began August Football Camp with a huge challenge, first to have the courage and confidence to step out on the field and play a game I have never played, second to have the mental toughness and stamina to make it through the five day a week, two hour a day workouts and the biggest challenge of all to lose 10 pounds and be healthy. I started the 28 Days to Health program to get healthy and lose weight but I had no idea it would change my life forever. Thanks to the 28 Days to Health team I not only made the T-Birds football team I am now very healthy and have lost 14 pounds! I learned lessons about healthy living that I will use for the rest of my life. I am so happy and ready to take on all things possible!”- Jagger B., #10, Age 9

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AcknowledgementsWe would like to thank everyone in the 28 Days to Health® community for living the lifestyle and promoting optimal health. The 28 Days to Health® movement would not be possible without a commitment from our clients that drive results, our practitioners that deliver the course and the retail community that offer the 28 Days to Health® products and other consumables that sustain the healthy lifestyle.

We offer a special thank you to the following individuals that contributed a variety of 28 Days to Health®Clean Eating Recipes®:Lesley, Smrita G., Lori Randlett, Andi Hansen, Tracey Milicent, Heather Margolis, Michelle Service, Brant Pedersen, Teri Jalbert, Kelly Martin

The 28 Days to Health® Clean Eating Recipes® would not be available to you today without the passion and commitment from these amazing team members:

Linda Jenkins- Creative Director and Recipe EditorSarah Carlson, CNE – Recipe Review and 28 Days to Health® Certification Megan Flannery- Design & LayoutAndrea Low- Program Managment

Thank you for all of your collaboration and creativity!

We invite all of you to live the lifestyle and share your creative recipes with us and the 28 Days to Health® community. Share on Facebook or email your recipes to [email protected]. We will share them for you and include them in our future publications.

Live a Transformed Life!

The 28 Days to Health® Team

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Table of ContentsChapter 1: Shakes...........................................................................................................7Chapter 2: Breakfast.................................................................................................13 Breakfast Fruit Crêpes.........................................................................................14 Cajun Poached Eggs............................................................................................15 Brown Rice Farina; Vegetable Scrambler..............................................................16 Quinoa with Berries; Omelet with Vegetables.....................................................17 Frittata with Spinach and Leeks...........................................................................18 Southwest Scrambled Eggs; Pico de Gallo..........................................................19 Vegetable Sausage Breakfast Frttata...................................................................20Chapter 3: Soups.........................................................................................................21 Bounty Soup........................................................................................................22 Bay Cioppino.......................................................................................................23 Butternut Squash Soup.......................................................................................25 Chicken and Wild Rice Soup...............................................................................26 Quinoa and Vegetable Soup...............................................................................27 Roasted Tomato Soup..........................................................................................28 Vegetable Beef Soup..........................................................................................29 Mexican Seafood Soup........................................................................................30 Pumpkin Soup.....................................................................................................31Chapter 4: Salads........................................................................................................33 Baby Greens with Roasted Beets and Asparagus, Citrus Dressing.........................34 Chicken Salad with Roasted Beets; Cucumber Tomato Salad.................................35 Chicken, Arugula, and Pear Salad, Rosemary Vinaigrette.....................................36 Greek Salad with Lemon Dressing, Greek Lemon Dressing.................................37 Spinach Salad with Shrimp in Citrus Marinade......................................................38 Spinach Lentil Salad............................................................................................39Chapter 5: Sides, Sauces, and Such..........................................................................41 Black Bean Salsa..................................................................................................42 Avocado-Poblano Salsa.......................................................................................43 Broccoli, Olives, Garlic, and Lemon......................................................................44 Mashed Cauliflower; Mashed Sweet Potatoes.....................................................45 Chunky Guacamole.............................................................................................46 Sautéed Green Beans with Garlic, Grilled Asparagus............................................47 Grilled Vegetables..............................................................................................48 Herb Pesto Sauce.................................................................................................49 Hummus with Sundried Tomatoes.......................................................................50 Mongolian BBQ Sauce.........................................................................................51 Sautéed Spinach with Garlic, Parsnip Carrot Purée............................................52 Roasted Sweet Potatoes with Garlic; Broccolini with Garlic.................................53 Coconut Wild Rice; Zucchini, Tomatoes, Olives, and Basil...................................54 Kale Chips............................................................................................................55Chapter 6: Vegetarian...............................................................................................57 Grilled Artichoke and Leek Pasta........................................................................58

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Table of Contents Stuffed Acorn Squash..........................................................................................59 Brown Rice and Grilled Vegetables......................................................................60 Mushroom Ragout..............................................................................................61 Vegetable Stew...................................................................................................62 Kitcheree.....................................................................................................63Chapter 7: Seafood.....................................................................................................65 Grilled Ahi Tuna Lettuce Wraps...........................................................................66 Blackened Halibut with Avocado-Poblano Salsa.................................................67 Curry Shrimp and Brown Rice..............................................................................68 Glazed Mahi with Asian Pear Salad.......................................................................69 Halibut with Strawberry Salsa.....................................................................70 Marinated Mahi Mahi Tostada.............................................................................71 Salmon with Cucumber Lemongrass....................................................................72 Scallops with Cranberry Ginger Vinaigrette.........................................................73 Seared Scallops with Lemon Relish.....................................................................74 Seafood Spaghetti......................................................................................75 Shrimp wih Heirloom Tomatoes and Lemon..............................................76 Marinated Salmon with Quinoa..............................................................77Chapter 8: Poultry....................................................................................................79 Blackened Chicken...............................................................................................80 Chicken Piccata...................................................................................................81 Chicken Sausage, Brown Rice, and Beans; Lime Chipotle Chicken Patty............82 Chicken with Tomato Lemon Sauce and Quinoa....................................................83 Orange Glazed Chicken and Ginger Salsa............................................................84 Greek Stuffed Chicken.........................................................................................85 Mediterranean Chicken with Artichokes...............................................................86 Quinoa Pilaf with Shredded Chicken...................................................................87 Rustic Chicken with Pasta....................................................................................88 Turkey Medallions with BlackBerry Sauce.........................................................89 Crock Pot Vietnamese Chicken...........................................................................90Chapter 9: Beef and Lamb........................................................................................91 Curried Beef and Sweet Potatoes with Green Beans.............................................92 French-Onion Salisbury Steak............................................................................ 93 Lamb and Aspargus in Rosemary Marinade.......................................................94 Leg of Lamb with Pan Roasted Vegetables.........................................................95 Lettuce Wrapped Fajita.......................................................................................96 Marinara and Meatballs.....................................................................................97 Pan Roasted Filets with Asparagus......................................................................98 Steak Pizzaiola....................................................................................................99 Turkey and Beef Pasta Sauce.............................................................................100 Wild Mushroom Beef Stew.................................................................................101Chapter 10: Desserts..............................................................................................103

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Chapter 1Shakes

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Strawberry Dream2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1/2 Cup Fresh or Frozen Strawberries1 1/4 Cups Water1/4 Cup Coconut MilkIce

Pumpkin Pie 2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1/4 Cup Organic Pumpkin1/4 Teaspoon Pumpkin Spice2 Tbsp Flax Seed1 1/4 Cups WaterIce

Ginger Peach2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1/4 Cup Coconut Milk 1 1/4 Cups Water1/2 Cup Frozen Organic Peaches (or Fresh)2 Teaspoons Grated GingerIce

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Berry Delicious2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1/4 Cup Coconut Milk1 1/4 Cups Water1/2 Cup Organic Mixed BerriesIce

Chocolate Peppermint2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1/2 Cups Water1/8 Teaspoon Peppermint Extract1 Tablespoon Almond Oil1 Tablespoon Cacao Nibs1 Tablespoon Cocoa PowderIce

Chocolate Strawberry2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1 1/4 Cup Water1/2 Cup Fresh or Frozen Strawberries1/4 Cup Coconut Milk1 Tablespoon Cacao Nibs1 Tablespoon Cocoa PowderIce

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Cinnamon Apple Cobbler2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1/2 Cup Unsweetened Organic Applesauce1 1/2 Cups Water2 Tablespoons Flax SeedsPinch of CinnamonIce

Peppermint Mocha2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1 Cup Water1 Shot Strong Decaf, Low Acid Coffee1/8 Teaspoon Peppermint Extract1/4 Cup Coconut Milk1 Tablespoon Cacao Nibs1 Tablespoon Cocoa PowderIce

Nutty Chocolate2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1 Tablespoon Almond Butter1 1/2 Cups Water1 Tablespoon Cacao Nibs1 Tablespoon Cocoa PowderIce

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Vanilla Lemon Drop2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1 1/4 Cups Water2 Teaspoons Ultra Body Omegas1/4 Cup Coconut MilkIce

Starburst2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1 1/4 Cups Water2 Teaspoons Ultra Body Omega1 Scoop Ultra Body Greens1 Tablespoon Chia SeedsIce

Chocolate Cherry Shake 2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1/4 Cup Unsweetened Almond or Rice Milk1/4 Cup Coconut Milk1/2 Cup Mixed Berries1 Tablespoon Flax Seed (Best if Ground)1 Teaspoon Coconut Oil1 1/2 Teaspoon Acerola Cherry Powder1 Tablespoon Cacao Nibs1 Tablespoon Cocoa PowderIce

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Shake It Up-Create Your Own Shake

Shakes should include the following ingredients:

2 Scoops Vanilla Ultra Body Protein Plus

1 Scoop Fiber (1/2 in First Week)1 1/2 Cups Water or 3/4 Cup Almond Milk and 3/4 Cup Water1 Serving of Healthy Fat1/4 Cup Berries or 1/2 Green Apple (Optional)Ice

**For all chocolate shakes, add:1 Tablespoon Cacao Nibs1 Tablespoon Cocoa Powder

**Exercise Recovery Shake, Add 1/2 Banana, Eliminate Fiber and Fat

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Chapter 2Breakfast

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Breakfast Fruit Crêpes

4 Eggs1 Cup Almond Milk1/4 Teaspoon Sea Salt2 Tablespoons Grapeseed Oil1 Cup Gluten Free All Purpose Flour1 1/2 Cups fresh Organic Blueberries, Strawberries, or Blackberries

1. In a medium sized bowl, beat Eggs with a wire whisk until smooth. Add remaining ingredients and mix well. Mixture should resemble thin pancake batter. 2. Place 1 Teaspoon Grapeseed oil in a crêpe pan and heat over medium flame until hot. Pour 3 Tablespoons of batter, all at once, into pan and rotate pan immediately to coat the entire bottom evenly. 3. When edges are browned and top is firm to the touch, loosen the edges and flip the crêpe. Cook for another 15 to 20 seconds and remove from the pan. 4. Place crêpe on a flat surface. Place 1/4 Cup of Berries in the center of the crepe and roll. 5. Repeat for remaining crêpes.

Makes 6 Servings

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Cajun Poached Eggs

1 Ounce Ground Chicken Sausage, no Nitrates or Preservatives3/4 Teaspoon Grapeseed or Coconut Oil3 Tablespoons Yellow Pepper, diced3 Tablespoons Celery, diced1/4 Cup Onion, diced1 Cup fresh Spinach1 Tablespoon Garlic, minced1 1/2 Teaspoons Cajun Spice1/2 Teaspoon Sea SaltPinch of Cayenne Pepper1/2 Cup Tomatoes, diced1 Cup Tomato Juice1/4 Cup Water3/4 Teaspoons fresh Lemon Juice1/4 Teaspoon grated Lemon Peel4 large Eggs

1. Sauté Sausage in Grapeseed or Coconut Oil for 2 to 3 minutes or until cooked through. Add Peppers, Celery, Onion, and sauté until onion is translucent. 2. Add Garlic, spices, and Tomato. Saute 2 to 3 minutes. Add Tomato juice, Water, Lemon juice, and Lemon peel. Cook until slightly thickened, approximately 10 minutes.3. Poach Eggs in simmering water for 1-2 minutes or until cooked through. 4. Place 1/4 Cup sauce in a bowl and top with 1 poached Egg.

Makes 4 Servings

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Brown Rice Farina

1/2 Cup Gluten Free Brown Rice Farina1/4 Cup Almond Milk1 Tablespoon Slivered Almonds1/4 Teaspoon Cinnamon1/4 Cup Berries or 1/2 Green Apple

1. Cook cereal as directed on package. 2. Add Almond Milk, Cinnamon, Almonds, Berries, or Green Apple.

Vegetable Scrambler

2 Teaspoons Grapeseed or Coconut Oil1/2 Cup Tomatoes, diced1/3 Cup Red Onions1/3 Cup Green Chilies, diced1/4 Teaspoon Sea Salt6 Eggs**Try other vegetables such as Zucchini or Peppers as well.

1. In a large sauté pan over medium heat, saute Tomatoes, Onions, and green chiles in Grapeseed or Coconut Oil until onions are translucent. Season with Sea Salt. 2. In a medium sized mixing bowl, beat Eggs with a whisk and add to vegetble mixture. Scramble until Eggs are cooked through.3. Divide Eggs between four plates and top each serving with salsa.

**Try having the Eggs served in a warmed brown rice tortilla.

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Quinoa with Berries

1/4 Cup Quinoa cooked in 1/2 Cup Water1/4 Cup Almond Milk1/4 Cup Berries or Green Apple1/4 Teaspoon Cinnamon

1. Bring Water and Quinoa to a boil and simmer for 5 minutes. 2. Turn off heat and let sit until water is absorbed and Quinoa is tender. Add remaining ingredients.

**Have with 2 hard boiled Eggs for protein.

Omelet with Vegetables

3 Eggs1/2 Teaspoon Grapeseed or Coconut Oil1/4 Cup Red or Yellow Bell Peppers, diced1 Tablespoon Green Onion Tops, diced1/2 Cup White Mushrooms, sliced1/4 Medium Tomato, diced

1. In a small mixing bowl, whisk Eggs until well mixed. 2. Lightly coat a small skillet with Grapeseed or Coconut Oil and sauté vegetables over medium-high heat until tender.3. Pour Egg mixture over vegetables. As the eggs start to set, use a spatula to lift the edges of the Eggs and turn them over. 4. As soon as the mixture has set, remove from pan and fold omelet in half.5. Serve Immediately

Makes 1 Serving

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Frittata with Spinach and Leeks

8 Large Eggs1/4 Cup Almond Milk1/2 Teaspoon Lemon juice1 Cup Leeks, chopped1 Cup Fresh Spinach, chopped1/8 Teaspoon Grapeseed or Coconut Oil1/4 Teaspoon Sea Salt1/8 Teaspoon freshly Ground Black Pepper

1. Preheat oven to 375 degrees. 2. In a large mixing bowl whisk Eggs, Almond Milk, and Lemon juice.3. Heat Grapeseed or Coconut Oil in a large sauté pan over medium-high heat. Sauté leeks and Spinach until tender and season with Salt and Pepper.4. Add sautéed vegetables to Egg mixture and stir until combined. Pour mixture into a 9-inch cake pan. 5. Bake frittata in oven until Eggs are cooked, about 20 to 30 minutes. Remove from oven, let cool briefly and cut into 8 pieces.

Makes 8 Servings

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Southwest Scrambled Eggs

5 Eggs2 Teaspoons Grapeseed or Coconut Oil1/2 Cup Tomatoes, diced1/3 Cup Red Onion, diced1/3 Cup Green Chilies, diced1/4 Teaspoon Sea Salt1/2 Cup Pico de Gallo (Recipe Following)

1. In a large sauté pan over medium heat, sauté Tomatoes, Onions, and Green Chilies in Grapeseed or Coconut Oil until Onions are translucent. Season with Sea Salt. 2. In a medium sized mixing bowl, beat Eggs and add to vegetable mixture. Scramble until Eggs are cooked through.3. Divide between four plates and top each with two tablespoons of Pico de Gallo or Salsa.

Pico de Gallo

4 Medium Tomatoes, Diced1 1/2 Cups Canned Organic Tomatoes, diced1/2 Cup Red Onions, diced3 Tablespoons Scallions, chopped 1/2 Cup Yellow Bell Pepper, diced1 Tablespoon Jalapeno Peper, diced1/4 Cup Cilantro, chopped1 Tablespoon fresh Lime Juice1 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper1/2 Teaspoon dried Oregano Leaves1/4 Teaspoon Garlic PowderPlace all ingredents in a food processor and mix briefly.

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Vegetable Sausage Breakfast Frittata

10 Eggs1/4 Cup Zucchini, chopped1/4 Cup Onion, chopped1/4 Eggplant, chopped1/4 Teaspoon Garlic, minced (optional)1 Cup Chicken Apple Sausage, chopped and pre-cooked1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper

1 Avocado, sliced1 Tomato, chopped (Approximately 1 Cup)

1. Beat Eggs in a large mixing bowl. 2. Add remaining ingredients through Black Pepper. 3. Pour into a 2 quart baking dish. Bake for 45 to 60 minutes. 4. Let set for 10 minutes before serving.

**Top with Avocado and Tomato

Makes 4 to 6 Servings

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Chapter 3Soups

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Bounty Soup

2 Yellow Crookneck Squash2 Cups Frozen Mixed Vegetables1 Tablespoon Fresh Parsley, chopped1/8 Teaspoon Sea Salt1/8 Teaspoon Dried Rosemary1/8 Teaspoon Thyme1/8 Teaspoon freshly ground Black Pepper2 Tablespoons Grapeseed or Coconut Oil3/4 Pounds Boneless Skinless Chicken Breasts, chopped14 Ounces Organic Chicken Stock14 Ounces Organic Tomatoes, diced

1. Cut wide part of Squash in half lengthwise, lay flat and cut crosswise into 1/4 inch thick slices. Cut narrow part of Squash into 1/4 inch thick slices. 2. Place Squash, mixed vegeables, Parsley, Sea Salt, Rosemary, Thyme, and Pepper in a medium sized bowl.3. Heat Oil in a large saucepan over medium-high heat. Sprinkle Chicken with Salt and Pepper, stir fry Chicken 2 to 5 minutes until browned. 4. Add broth and deglaze pan. Reduce heat to low, cover and cook for 5 minutes or until vegetables are tender.

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Bay Cioppino

Sauté Tablespoons of Grapeseed or Coconut Oil1 Cup Onion, sliced1 Cup Carrott, sliced1/2 Cup Celery, sliced1/2 Cup Yellow Bell Pepper, sliced1/2 Cup Fresh Fennel Bulb, cored and sliced1 Tablespoon Garlic, minced

Stir in and Deglaze with:2 Tablespoons Tomato Paste1 Tablespoon Chopped Fresh Thyme2 Teaspoons Chopped Fresh Oregano1 Teaspon Red Pepper Flakes1 Teaspoon Sea Salt1 Bay Leaf1 1/2 Cups Organic Chicken Broth

Add: One 28 Ounce can Whole Organic Tomatoes (with Juice), chopped2 Cups Organic Chicken Broth2 Tablespoons fresh Lemon Juice1 Teaspoon Xylitol

Stir in: 1 Pound of Clams, cleaned3/4 Pound Pacific Cod, cut into 1 1/2 inch cubes1/2 Pound medium Pink Oregon Shrimp

**Garnish with 3 Tablespoons of Fresh Parsley Continued...

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Bay Cioppino- Continued

1. Sauté Onion, Carrot, Celery, Bell Pepper, Fennel, and Garlic in Oil in large pot over medium heat. Cook for 5 minutes, stirring frequently.2. Stir in Tomato Paste, herbs, and seasonings. Sauté for 2 minutes. Deglaze with Chicken Stock, simmer for about five minutes or until stock is reduced by half.3. Add Tomatoes, Broth, Lemon juice, and Xylitol. Bring to a simmer and cook for 10 minutes. 4. Stir in Clam and Cod, simmer for 5 minutes. 5. Add Shrimp and simmer for 3 minutes or until cooked through and firm.

**Garnish Soup with Parsley.

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Butternut Squash Soup

1 medium Butternut Squash, cut in half and seed1/2 Cup Onion, diced2 Tablespoons Carrots, diced2 Tablespoons Celery, diced1 Teaspoon Grapeseed or Coconut OilPinch of Ground ClovesPinch of Grond NutmegPinch of Cinnamon Pincj of Ground Ginger1 Teaspoon Curry Powder1 Bay Leaf6 Cups Organic Vegetable or Chicken Stock2 Tablespoons Xylitol1 Teaspoon fresh Lemon Juice1/4 Teaspoon freshly ground Black Pepper1/2 Teaspoon Sea Salt

1. Preheat oven to 350 degrees. Fill a shallow baking pan with 1/2 inch of water. Place Squash halves (skin side up) in pan and bake for 1 hour. When cool, scoop out pulp and measure 1 to 1 1/4 Cups Squash.2. In a large saucepan, sauté Onions, Carrots and Celery in Grapeseed or Coconut Oil until Onions are translucent. Add dry spices and Squash. 3. Add vegetable stock, Xylitol, and Lemon juice. Simmer for 30 minutes. Season with Sea Salt and Pepper. Cool, remove bay leaf and purée in a blender until smooth. Reurn to saucepan and simmer until soup is thickened.

Makes Eight 3/4 Cup Servings

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Chicken and Wild Rice Soup

1/2 Cup uncooked Wid Rice5 Cups Organic Chicken Broth, divided2 Tablespoons Grapeseed or Coconut Oil1 Large Carrot, sliced1 Medium Onion, chopped2 Stalks Celery, chopped1/4 Pound Fresh Mushrooms, sliced2 Tablespoons Gluten Free All Purpose Flour1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper1 1/2 cooked Chicken, chopped

1. Rince Rice thoroughly in fine strainer under cold running Water. Drain. Combine 2 1/2 Cups Chicken Broth and Rice in a 2 Quart Saucepan. Bring to a boil over medium-high heat. Reduce heat to low, simmer, cover 1 hour or until rice is tender. Drain and set aside. 2. Add Grapeseed or Coconut Oil to 3 quart saucepan over medium heat. Add Carrot, cook, and stir for 3 minutes. 3. Add Onion, Celery, and Mushroom. Cook and stir for 3 to 4 minutes until vegetable are tender. Remove from heat. Whisk in flour, salt, and pepper until smooth.4. Gradually stir in remaining 2 1/2 Cups Chicken Broth. Bring to a boil over medium heat. Cook and stir for one minute or until thickened. Stir in Chicken. Reduce heat to low and simmer (uncovered) for 3 minutes or until heated through. 5. Spoon 1/4 Cup cooked Rice into each serving bowl. Ladle soup over Rice.

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Quinoa and Vegetable Soup

1 Tablespoon Grapeseed or Coconut Oil2/3 Cup Quinoa1 Carrot, diced 1/2 Onion, finely chopped1/2 Red Bell Pepper, seeded and chopped2 Cloves Garlic, crushed8 Cups Organic Chicken Broth2 Large Tomatoes, finely chopped 1/4 head Cabbage, choppedSea Salt and Pepper to taste

**Garnish with 1/4 Cup fresh Parsley, chopped

1. Heat Oil in large pot on medium-high heat. Stir in Quinoa, Carrot, Celery, Onion, Bell Pepper, and Garlic. Cook until lightly browned, stirring frequently. 2. Pour in Chicken Broth, Tomatoes, and Cabbage. Increase heat to high and bring to a boil. Reduce heat to medium and simmer until the Quinoa and Vegetables are tender, about 10 minutes. 3. Season to taste with Sea Salt and Pepper. Garnish with Parsley.

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Roasted Tomato Soup

5 Pounds of Tomatoes, stemmed and quartered6 Cloves of Garlic, smashed1/4 Cup Grapeseed OilSea Salt and freshly ground Black Pepper1 Cup Onion, chopped 2 Cups Water1 Teaspoon Xylitol1/2 Teaspoon Sea Salt1/4 Teaspoon Red Pepper FlakesSprigs of Fresh Basil

1. Preheat oven to 450 degrees.2. Toss Tomatoes, Garlic, 1/4 Cup Grapeseed Oil, Sea Salt, and Pepper in a bowl. Transfer to a casserole dish and roast for about 40 minutes, or untl very soft. 3. Sauté Onion in 2 Tablespoons of Gapeseed Oil in a large pot over medium heat for 5 minutes. Stir in Water, Xylitol, Sea Salt, Pepper flakes and roasted Tomato mixture. 4. Bring to a boil, reduce heat, and simmer for 10 minutes. Purée the soup in blender until smooth.

Garnish each serving with a Basil Sprig.

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Vegetable Beef Soup

1/2 Pound Organic Ground Beef1 Cup Onion, chopped3 Cups Frozen Mixed Vegetables2 Cups Water1 Can Organic Tomatoes, diced1 Cup Celery, sliced1/2 Teaspoon freshly ground Black Pepper16 Ounces Organic Chicken Broth1/2 Cup Gluten Free All Purpose Flour1 Tablespoon Grapeseed or Coconut Oil

1. Add Grapeseed or Coconut Oil to Dutch Oven. Brown beef over medium-high heat for 6-8 minutes. Stir to break up meat. Drain off any fat. 2. Add vegetables, water, tomatoes (with juice), celery, and pepper. Bring to a boil. 3. Whisk together Chicken Broth and Flour until smooth, add to Beef mixture, stirring constantly. Return mixture to a boil. Reduce heat to low. 4. Cover and simmer for 15 minutes, stirring frequently.

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Mexican Seafood Soup

Seafood:Shrimp, Crab or Lobster.

32 Ounces Organic Seafood Stock1 to 2 Cups boiled Shell Stock15 Ounce Can Fire Roasted Tomatoes, diced2 Teaspoons Tomato Paste2 Jalapeno Peppers, diced (Remove seeds and white membrane)2 Cloves of Garlic, minced1 White Onion, chopped1 Tablespoon Cilanto, chopped1 Teaspoon Thyme1 Teaspoon Ancho Chili Pepper1 or 2 Red Peppers, roasted and diced4 Teaspoons Diced Green Chilies1 1/2 Cups Organic Chicken Stock1 Teaspoon White Pepper1 Teaspoon freshly ground Black Pepper1/2 Teaspoon Cayenne Pepper1 Bay LeafSea Salt to TasteOrganic Extra Virgin Olive Oil

1. Boil seafood in shells to make the shell stock. Approximately 15 minutes. Remove seafood and set aside. 2. Sauté onions in oil until soft, add Jalapeno and Garlic. Sauté for one more minute. Add Tomatoes and seasonings, stocks, Bay Leaf, and Tomato Paste, and simmer for 10 minutes. Add seafood until cooked or warmed through.

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Pumpkin Soup

1 Cup Onion, chopped1 Clove Garlic, minced1/4 Cup Almond Oil1 Teaspoon Curry Powder1/2 Teaspoon Sea Salt1/4 Teaspoon Coriander1/4 Teaspoon Red Pepper Flakes3 Cups Organic Chicken or Vegetable Stock1 15 Ounce Can Organic Pumpkin1 Cup Coconut Milk

Pumpkin SeedsChives, Chopped

1. Sauté Onion and Garlic in Oil until tender. Add Curry powder, Sea Salt, Coriander, and Red Pepper Flakes. Cook for one minute. Add broth and bring to a gentle boil. 2. Simmer for 15 to 20 minutes, stirring occassionally3. Add Pumpkin and Coconut milk. Cook for an additional 5 minutes4. Purée with hand held blender if desired. 5. Top with Pumpkin Seeds and chopped Chives.

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Chapter 4Salads

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Baby Greens with Roasted Beets and Asparagus

1 Bag Mixed Baby Greens 3 roasted Beets, diced8 Ounce Package of Asparagus (marinated in 2 Teaspons of Olive Oil, Garlic, and juice of a Lemon)12 Ounces of Chicken (marinated in Rosemary, Garlic, Lemon, Olive Oil, and Sea Salt)1 Green Apple, chopped1 Tablespoon Chia Seeds (optional)

1. Broil Chicken until internal temperature is 165 degrees and Asparagus until lightly browned, but still slightly firm. 2. Slice Chicken and toss all ingredients with Citrus Dressing (Recipe Following).

Citrus Dressing

1/2 Cup Organic Apple Cider Vinegar2 Tablespoons Organic Zero1/3 Cup Almond Oil1/8 Teaspoon Paprika1/4 Teaspoon Dry MustardPinch of Sea Salt

Blend all ingredients together.

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Chicken Salad with Roasted Beets

5-6 Roasted Baby Beets cut into quarters1/2 Red Onion, thinly sliced1/2 Avocado, diced1/4 Cup Strawberries, sliced1 Grilled Chicken Breast (lightly salted and peppered), diced 4 Cups Dark Green Leaf Lettuce

1. Wash and tear lettuce into bite sized pieces.2. Combine all ingredients.3. Dress with Rosemary Vinaigrette (in prior recipe) or another cleanse worthy dressing.

Cucumber Tomato Salad

1/4 Cup Red Onion, diced2 Cups Cucumber, seeded and diced1 1/2 Cups Roma Tomatoes, diced1 1/4 Teaspoons Sea Salt1/2 Teaspoon freshly ground Black Pepper2 Tablespoons fresh Lemon Juice1 Tablespoon Extra Virgin Olive Oil

Combine all ingredients and mix well.

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Chicken, Arugula, and Pear Salad

12 Ounce Free Range Chicken, chopped and sautéed in Grapeseed or Coconut Oil2 Bartlett Pears, cut in half and cored4 Cups Fresh Arugula, washed4 Teaspoons Pecans, toasted and choppedRosemary Vinaigrette (Recipe Following)

1. Slice Pears and place in steamer basket over boiling Water for about 3 minutes, or until soft.2. In a large bowl, combine Arugula, Pecans, and Rosemary Vinaigrette dressing.3. Divide into four equal portions, add 4 Ounces of Chicken and top each with sliced Pear.

Rosemary Vinaigrette

1 Cup Organic Apple Cider Vinegar1/2 Cup Organic Vegetable Stock1 Tablespoon Shallots, minced2 Teaspoons Freshly Ground Black Pepper1/4 Cup Olive Oil1 Tablespoon fresh Oregano, chopped1 Tablespoon fresh Rosemary, chopped

1. In a blender, combine all ingredients except for Oregano and Rosemary. Blend until smooth. 2. Add herbs and mix by hand.3. Pour into a storage container and refrigerate for up to two weeks.

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Greek Salad with Lemon Dressing

12 Ounces Free Range Chicken marinated with Olive Oil and Lemon, broiled and sliced1/4 Cup Radicchio, shredded1 Pound Romaine Lettuce Hearts, cut into bite sized pieces (6 cups)1 Cup Cherry Tomatoes, cut in half1 Cucumber, peeled, seeded, and diced1/4 Cup Kalamata Olives, chopped1/2 Cup Red onion, diced2 Tablespoons Capers

1. Combine Radicchio and Romaine Lettuce in a large bowl. Divide into 4 equal portions on salad plates. 2. Top each serving with Chicken, Tomatoes, diced Cucumber, 1 Tablespoon Olives, diced Red Onions, and sprinkle with Capers. 3. Drizzle 2 Tablespoons dressing over salad and toss lightly.

Greek Lemon Dressing

1/2 Cup Olive Oil1/2 Cup Meyer Lemon Juice (You can also use regular lemons)2 Tablespoons Water3 Tablespoons fresh Mint3 Tablespoons ParsleyDash of Sea Salt and Pepper4 Tablespoons Olives

Combine all ingredients and pulse in a food processor.

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Spinach Salad with Shrimp in Citrus Marinade

1/2 Cup fresh Lemon Juice1/2 Cup fresh Lime Juice1 Tablespoon Xylitol or Organic Zero1/4 Cup Green Onions, diced2 Tablespoons fresh Ginger, minced 1/2 Cup Cilantro, choppedPinch of Sea Salt and freshly ground Black Pepper1 Tablespoon Extra Virgin Olive Oil1 Pound Large Pink Oregon Shrimp4 Cups Spinach1/4 Cup Strawberries, sliced1/4 Cup Raspberries

1. In a shallow glass baking dish combine juices, Xylitol, or Organic Zero, Onions, Ginger, Cilantro, Salt, and Pepper. Add shrimp and marinate for one hour in the refrigerator (covered).2. Wash and tear Spinach into bite sized pieces.3. Preheat grill or broiler.4. Remove Shrimp from marinade. In medium saucepan bring leftover marinade to a boil. Reduce heat and simmer for 10 minutes and let cool. 5. Grill or broil Shrimp for one to two minutes on each side. 6. Toss Spinach with cooled marinade. Divide into 4 serving bowls. Garnish each bowl with 1 Tablespoon sliced Strawberries and 1 Tablespoon Raspberries with 4 ounces of cooked Shrimp.

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Spinach Lentil Salad

6 Cups Baby Spinach1 Cup Lentils, cooked1/8 Cup Red Onion, diced1 Avocado, dicedPepper to tasteOlive Oil or Apple Cider vinegar for dressing

1. Combine all ingredients and toss with Olive Oil or Apple CiderVinegar to dress.

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Chapter 5Sides, Sauces, and Such

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Black Bean Salsa

1 15 Ounce can Black Beans, rinsed and drained1 1/2 Cups seeded and chopped Cucumber1/2 Cup Tomato, chopped1/2 Cup Scallions, sliced1/4 Cup Fresh Lime Juice1 Tablespoon Fresh Cilantro, chopped1 Tablespoon Avocado Oil1/2 Teaspoon Ground Cumin1/8 Teaspoon Sea Salt1/8 Teaspoon Cayenne Pepper

1. In a medium sized mixing bowl combine all ingredients; Beans, Cucumber, Tomato, Scallions, Lime Juice, Cilantro, Oil, Cumin, Sea Salt, and Cayenne Pepper.2. Use slotted spoon to serve

Makes Three 1/2 Cup Servings

**Great over grilled Chicken or grilled Salmon, or in Lettuce Wrapped Fajitas

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Avocado-Poblano Salsa

1 fresh Poblano Chile Pepper1 Red Bell Pepper1 medium Tomato, chopped1/3 Cup Red Onion, finely chopped2 Tablespooons Lime peel, finely shredded1 Tablespoon fresh Lime Juice1/4 Teaspoon Sea Salt1 Avocado, halved, pitted, and chopped

1. Preheat broiler. Cut Poblano and Bell Pepper in half, stem to end and place on foil lined baking sheet. Broil 4 to 5 inches from heat for 8 to 10 minutes or until skins are blistered and dark.2. Remove from broiler and fold foil around peppers to enclose. Let stand for about 15 minutes. Using a knife, remove skins, seeds, and membrane and discard. Chop Peppers.3. In a medium sized bowl, gently toss together chopped Peppers, Tomato, Red Onion, Cilantro, Lime peel, Lime juice, and Sea Salt. 4. Stir in Avocado and serve.

Makes Three 1/4 Cup Servings

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Broccoli, Olives, Garlic, and Lemon

1 1/2 Pound Broccoli Crowns1/3 Cup Grapeseed or Coconut Oil1/3 Cup Kalamata Olives1 clove Garlic, minced1/2 Teaspoon Sea Salt1/2 Teaspoon dried Oregano1 medium sized LemonFreshly ground Black Pepper1 1/2 Tablespoons chopped fresh Oregano

1. Cut Brocccoli into 2 to 3 inch florets. Steam over boiling water until just cooked, approximately 7 to 9 minutes.2. While Broccoli is steaming, heat the Oil in a small saucepan over medium-low heat. Add Olives, Garlic, Sea Salt, and dried Oregano. Cook until the Garlic is lightly colored, approximately 3 to 5 minutes. Remove pan from heat. 3. Finely grate the zest from the Lemon and set aside.4. Squeeze 4 teaspoons of juice from the Lemon and add to Oil. Season with Pepper.

Makes 6 Servings

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Mashed Cauliflower

1 Pound Cauliflower, chopped1 Tablespoon Olive Oil1 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black PepperRoasted Garlic (optional)

1. In a medium sized saucepan, bring Cauliflower to boil and cook for 15 to 20 minutes or until Cauliflower is tender. Turn off heat and drain. Add Cauliflower back into warm saucepan and let sit for 1 to 2 minutes to dry.2. Place Cauliflower into mixing bowl and add remaining ingredients. Beat with electric mixer until fluffy.

Mashed Sweet Potatoes

2 medium sized Sweet Potatoes, peeled and cut into 1 inch cubes1 Tablespoon Sesame Oil1/2 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper1/4 Teaspoon ground Cinnamon1/2 Teaspoon pure Vanilla Extract

1. Place 6 cups of water in a large saucepan and bring to a boil. Add potatoes and cook for 10 to 15 minutes or until tender. Drain water from saucepan. Add Potatoes back into warm saucepan and set back on stove for a minute so they can dry. 2. Add remaining ingredients and mash with potato masher until all ingredients are mixed well. Potatoes will be slightly lumpy.

Makes 6 Servings

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Chunky Guacamole

2/3 Cup Roma Tomatoes, finely chopped1/4 Cup Scallions, thinly sliced2 Tablespoons fresh Lime Juice1 Tablespoon Avocado Oil2 cloves Garlic, minced1/8 Teaspoon Sea Salt2 very ripe Avocados, pitted and coarsely mashed

1. In a bowl, combine Tomato, Scallions, Lime juice, Avocado Oil, Garlic, Sea Salt, and pepper. 2. Gently stir in Avocados.3. Serve immediately or wrap in plastic wrap and chill (Be sure plastic wrap is touching the surface of Guacamole). This will keep browning to a minimim.

Makes 2 Cups

**Great with Lettuce Wrapped Fajitas

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Sauteed Green Beans with Garlic

1 1/2 Pounds fresh green beans, trimmed1 1/2 Teaspoons Garlic, minced1 Tablespoon Grapeseed or Coconut Oil1/4 Teaspoon Sea Salt 1/4 Teaspoon frehsly ground Black Pepper

1. In a large sauté pan over medium heat, sauté Green Beans and Garlic in oil until Green Beans are crisp and tender. 2. Season with Sea Salt and Pepper.

Makes 4 Servings

Grilled Asparagus

1 1/2 Pounds fresh Asparagus, trimmed1 1/2 Teaspoons Garlic, minced1 Tablespoon Grapeseed or Coconut Oil1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper

1. Marinate Asparagus in oil and garlic for 15 minutes.2. Place on grill over medium-high heat until done, approximately 5-6 minutes, turning frequently.

Makes 4 Servings

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Grilled Vegetables

2 Red Bell Peppers, seeded and quartered2 Yellow Bell Peppers, seeded and quartered12 Asparagus Spears1 small Eggplant, cut in quarters lengthwise1 Zucchini, cut in quarters lengthwise1 Yellow Squash, cut in quarters lengthwise6 Plum Tomatoes

Combine in Ziplock bag or large bowl:2 Tablespoons Grapeseed or Coconut Oil2 Tablespoons fresh Rosemary, choppedJuice of 2 Lemons3 to 5 cloves of Garlic, crushed1/4 Teaspoon freshly ground Black Pepper1/4 Teaspoon Sea Salt

1. Place vegetables in a bag or bowl and toss to coat. 2. Grill over medium heat until well marked and tender for approximately 8 to 12 minutes. Rotate vegetables frequently.

**Vegetables will cook at different rates.

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Herb Pesto Sauce

4 Tablespoons Pine Nuts, chopped1 Tablespoon fresh Basil Leaves1 Tablespoon fresh Oregano3 Tablespoons Arugula, shredded3 Tablespoons Chives, chopped1 Tablespoon Extra Virgin Olive Oil1 Tablespoon Water2 Teaspoons Garlic, peeled and choppedPinch of Sea Salt

Combine all ingredients in food processor or blender and purée until smooth.

**Great with Chicken or Fish.

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Hummus with Sundried Tomatoes

1 Can Chickpeas1/4 Cup Sundried Tomatoes, chopped1/4 Cup Kalamata Olives, softened in 1/3 cup water1 Tablespoon Tahini (sesame seed paste)1 Tablespoon Lemon Juice 1 Teaspoon Lemon ZestPinch of Sea Salt1/4 Teaspoon ground Cumin1/4 Teaspoon freshly ground Black Pepper3 cloves of Garlic2 Teaspoons fresh Parsley2 Teaspoons Olive Oil

Place all ingredients in a food processor and blend until smooth.

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Mongolinan BBQ Sauce

Cooked Mixture:1/2 Cup Coconut Aminos2 Tablespoons Xylitol or Organic Zero1/4 Cup Organic Apple Cider Vinegar1 Tablespoon Sesame Oil2/3 Cup Organic Chicken Sock1/3 Cup Puréed TomatoesPinch of dried Coriander leavesPinch of ground Ginger1/4 Teaspoon Red Chili Flakes

Fresh Mixture:1/4 Cup minced Leeks2 Teaspoons Garlic, minced2 Teaspoons fresh Ginger, minced2 Tablespoons Organic Chicken Stock2 Tablespoons Coconut Aminos

1. In a large saucepan combine 1/2 cup Coconut Aminos, Xylitol, Apple Cider Vinegar, Sesame Oil, and 2/3 cup Chicken Stock. Bring to a boil. Add puréed Tomatoes, Coriander leaves, dried Ginger, and Red Chili Flakes. Simmer for 10 minutes and then remove from heat. 2. In a small bowl, combine Leeks, Garic, Fresh Ginger, 2 Tablespoons Chicken Stock, and 2 Tablespoons Coconut Aminos. 3. Add to cooked mixture and stir until combined. Store in refrigerator.

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Sautéed Spinach with Garlic

2 Teaspoons Garlic, minced1 Tablespoon Avocado or Coconut Oil1 Pound fresh Spinach, torn into large pieces1/4 Teaspoon Sea Salt1/4 freshly ground Black Pepper

1. In a large sauté pan, sauté Garlic in oil over medium-low heat until Garlic begins to turn brown.2. Add Spinach and briefly cook until wilted, turning often. Season with Salt and Pepper.

Makes 4 Servings

Parsnip Carrot Puree

3/4 Pound Parsnips, peeled (about 3 medium sized parsnips)3/4 Pound Carrots, peeled2 Tablespoons Olive Oil1 Tablespoon fresh Scallions, chopped1 Teaspoon Sea Salt1 Tablespoon Xylitol or Organic Zero

1. Bring 2 quarts of Water to a boil in a large sauce pan. Chop Parsnips and Carrot into one inch pieces. Place in boiling Water and cook until soft, about 10 minutes. Drain Water. 2. Transfer to blender container. Add Olive Oil, Scallions, Salt, and Xylitol. Purée until smooth.

Makes 8 Servings

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Roasted Sweet Potatoes with Garlic and Rosemary

2 medium sized Sweet Potatoes, about 12 ounces each, peeled and cubed1/4 Teaspoon Sea Salt2 cloves Garlic, minced2 sprigs Rosemary, choppedPinch of feshly ground Black Pepper

1. Preheat oven to 375 degrees2. Cube sweet potatoes, place all ingredients in resealable bag and shake to coat.3. Place on a baking sheet or in a roasting pan and bake for 40 to 45 minutes or until soft.

Makes 4 servings

Broccolini with Garlic

1 1/2 Pounds fresh Broccolini1 1/2 teaspoons minced garlic1 Tablespoon Grapeseed or Coconut Oil1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper

1. In a large sauté pan over medium heat, sauté Broccolini and Garlic in Oil until Broccolini is crisp and tender.2. Season with Sea Salt and Pepper.

Makes 4 Servings

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Coconut Wild Rice

1 1/2 Teaspoons Coconut Oil2 Tablespoons Onion, diced2 Tablespoons Yellow Bell Pepper, diced2 Tablespoons Red Pepper, diced1/2 Cup Wild Rice1/2 Cup Orgnic Chicken Stock1/2 Cup Water1/2 Cup Coconut Milk1/2 Teaspoon Sea SaltPinch of freshly ground Black Pepper

1. In a large saucepan, sauté Onions and Peppers in Coconut Oil until Onions are translucent.2. Add Rice, Chicken Stock, Water, and Coconut Milk. Bring to a boil, cover and reduce to medium-low heat and simmer for 20 minutes or until liquid is absorbed. Season with Salt and Pepper and fluff.

Zucchini, Tomatoes, Olives, and Basil

2 Tablespoons Grapeseed or Coconut Oil1 1/2 Pounds Zucchini, cut into 1/2 inch slices2 large Garlic cloves, sliced1 1/2 Teaspoons fresh Rosemary, chopped2 Cups small Cherry Tomatoes, halved1/3 Cup Kalamata Olives, pitted and halved1/4 Cup fresh Basil, thinly sliced1 Tablespoon Organic Apple Cider Vinegar

Continued...

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Zucchini, Tomatoes, Olives, and Basil (continued)

1. Heat over medium-high heat and sauté Zucchini, Garlic, and Rosemary until tender (about 5 minutes). 2. Add Tomatoes and olives and sauté for 2 minutes. 3. Mix in Basil and Vinegar. Salt and Pepper to taste.

Kale Chips

1 bunch KaleOlive OilSalt to tasteCayenne Pepper (if you want some heat)

1. Preheat oven to 350 degrees and line a non-insulated cookie sheet with parchment paper.2. Remove leaves from the thick stems of the Kale. Tear leaves into chip size pieces. Wash thoroughly and dry in a salad spinner or towel.3. Place torn Kale leaves into a large bowl and drizzle with Olive Oil. Toss to coat.4. Lay the Kale leaves on the cookie sheet in a single layer and sprinkle with Salt and Cayenne Pepper.5. Bake untl the edges are brown, but not burnt. Approximately 10 to 15 minutes.

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Chapter 6Vegetarian

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Grilled Artichoke and Leek Pasta

1 1/2 Pounds Brown Rice Pasta

3/4 Cup frozen Artichoke Hearts1 Leek, white part only3 Tablespoons Red Onions, diced1/2 Tablespoon Avocado Oil1/2 Tablespoon Garlic, minced3/4 Cup Plum or Roma Tomatoes, chopped1/2 Tablespoon fresh Basil, chopped1/2 Tablespoon fresh Thyme, chopped1 1/2 Cups Organic Vegetable Stock1/4 Cup Tomato PuréePinch of Sea Salt and freshly ground Black Pepper

1. Grill Artichoke Hearts and Leeks over medium heat or under broiler. Cool slightly and dice. Set aside.2. In a medium sized skillet, sauté Red Onions in Oil until browned. Add Garlic and cook for 2 more minutes. 3. Add tomatoes, herbs, Vegetable Stock and Tomato purée. Bring to a boil and then lower heat and let simmer on low heat for 20 to 30 minutes. 4. Cook pasta according to directions on the package.

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Stuffed Acorn Squash

2 medium sized Acorn Squash4 Tablespoons Grapeseed Oil, divided use2 Cups Organic Vegetable Broth1 small Yellow Onion, chopped1 Carrot, chopped1 stalk Celery, chopped1 Cup Brown Rice Blend1/2 Cup frozen Cranberries1 sprig fresh Thyme or 1/4 Teaspoon, driedFreshly ground Black Pepper1 Cup Pecans, toasted and coarsely chopped1/4 Cup Italian Parsley, mincedSea Salt to taste

1. Preheat oven to 425 degreees. With a strong knife, cut each squash vertically between ribs from stem to tip. Scrape out seed. Brush cut sides with 1 Tablespoon Oil and place cutside down on oiled baking dish. Bake for 30 to 45 minutes until tip of sharp knife slides eaily into flesh. Set aside. 2. In a small saucepan, bring broth to simmer over medium-low heat while you prepare pilaf.3. In a heavy 2 quart pan, heat remaining 3 Tablespoons of Oil over medium heat. Add Onion, Carrot, and Celery and sauté for 5 minutes or until soft. 4. Add Rice and cook, stirring every 2 to 3 minutes until all grains are coated with oil. Stir in broth, Cranberries, and Thyme and season with Sea Salt and Pepper. 5. Bring mixture to simmer, stir, and cover. Reduce heat to low. Cook without removing lid for 40 minutes. If pilaf is very wet and broth is not absorbed, cover and continue cooking for 5 to 10 minutes. When done, all broth should be absorbed.

Continued...

Vegetarian

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Stuffed Acorn Squash (continued)

6. Stir in Pecans and Parsley. 7. Preheat oven to 350 degrees. Spoon pilaf into cooked squash, mounding slightly. Cover tightly with foil and bake for 20 minutes.

Brown Rice and Grilled Vegetables

1 medium Zucchini, sliced lengthwise1 medium Red Bell Pepper, cut into rings with seeds removed1 large Tomato, sliced lengthwise1 Yellow Squash, sliced lengtwise1/2 Onion, sliced in to rings3 Tablespoons Avocado Oil9 Tablespoons Olive OilSea Salt Freshly ground Black Pepper3 Cup Brown Rice, cooked and warm1 Cup Chickpeas6 leaves fresh Basil, sliced into chiffonade3 Tablespoons Organic Apple Cider Vinegar

1. Toss Zucchini, Red Pepper, Tomato, Squash, and Onion with 3 Tablespoons Avocado Oil.2. Season with Salt and Pepper. Grill on outdoor barbeque or stovetop grill pan. When vegetables are grilled, marked, and tender, let cool enough to handle and chop into even sized pieces. Place in large bowl with Chickpeas and fresh Basil.3. Combine Vinegar and Olive Oil. Drizzle over the Rice and vegetables and toss together. Salt and Pepper to taste.

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Mushroom Ragout

1 Cup Organic Vegetable Stock8 Ounces Oyster, Shiitake, or Cremini mushrooms, cleaned and stems removed1 Pound large White Mushrooms, stems trimmed3 Tabespoons Grapeseed, Avocado, or Coconut Oil2 cloves Garlic, thinly sliced4 Teaspoons Majoram, chopped2 Tablespoons Parsley, chopped2 large ripe Tomatoes, peeled, seeded, and choppedSea SaltFreshly ground Black Pepper1 Teaspoon Mint, chopped

1. Warm Oil and Garlic in a large skillet over medium heat until the Garlic is golden, approximately 3 minutes. 2. Remove the Garlic. Add Marjoram, Parsley, and Tomatoes and cook for 1 minute, raise the heat and add Mushrooms. Season with 1/2 Teaspoon Sea Salt and a pinch of Black Pepper. 3. Sauté until the mushrooms are tender and the stock is sligtly reduced. Stir in Mint and serve.

**Can be served over Brown Rice Pasta.

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Vegetable Stew

12 Baby Carrots1/2 Cup Snow PeasEighteen 3 inch Asparagus tips6 Scallions, including stems, cut into 3 inch pieces2 Broccoli stems, peeled and sliced diagnally4 small Turnips or 2 Rutabagas and 2 Turnips, peeled and cut into sixths4 Tablespoons Grapeseed or Coconut Oil4 Thyme sprigs1 Tablespoon Lemon Juice1 Tablespoon Chives, snipped2 Teaspoons Parsley, finely chopped1 Teaspoon Tarragon, chopped

1. Bring 3 quarts of Water and 1 Tablespoon of Salt to a boil.2. One type at a time, blanch the vegetables until tender and remove to a bowl of cold water to stop cooking.3. When all vegetable are blanched, reserve 1 cup of blanching water and drain vegetables.4. In a large skillet, combine Oil, Thyme sprigs, and reserved liquid. 5. Add vegetables and simmer until they are warmed through.6. Add Lemon juce and season with Salt and Pepper. 7. Add herbs and cook for one minute. Serve.

**Can be served alone or over Brown Rice Pasta.

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Kitcheree

1/2 Cup Moong Dal1/2 Cup Brown Rice1/2 Teaspoon Turmeric Powder1/2 Teaspoon Cumin Seeds1 Teaspoon Coconut OilSea Salt to taste

1. Heat pressure cooker. Add Coconut Oil and Cumin Seeds. Cook until seeds split. 2. Add Turmeric Powder, Sea Salt, prewashed Moong Dal and Brown Rice. Close lid. Switch burner off after 2 to 3 whistles. Let stand until cooled enough to open.

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Chapter 7Seafood

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Grilled Ahi Tuna Lettuce Wraps

Four 4 ounce Ahi Tuna Filets4 large Romaine Lettuce leaves1 large Tomato, cut into 4 slices1 small Avocado, cut into 4 slices

Citrus Vinaigrette:1 Tablespoon Lime Juice1 Tablespoon Organic Apple Cider Vinegar1 Teaspoon Extra Virgin Olive OilPinch of Sea Salt and feshly ground Black Pepper1/2 Teaspoon chopped fresh Mint

Cucumber Salad:1 Medium Cucumber, peeled, seeded, and diced2 Tablespoons Red Bell Pepper, diced1 1/2 Tablespoons Apple Cider Vinegar1 Teaspoon Organic Zero or Xylitol1 Teaspoon fresh Cilantro, chopped1 Teaspoon fresh Mint, choppedPinch Red Chili Flakes

1. Combine all ingredients for Vinaigrette in a small bowl and set aside. 2. In a medium sized bowl mix all ingredients for Cucumber Salad and set aside. 3. Broil Tuna Filets for 3 to 5 minutes on each side to desired doneness. 4. Place one slice of Avocado and Tomato on each Lettuce leaf.5. Serve each wrap with Cucumber Salad.

Makes 4 Servings

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Blackened Halibut with Avocado-Poblano Salsa

Four 4 ounce Halibut Filets (1 pound)2 Tablespoons Sesame Oil, divided use

Seasonings:1/2 Teaspoon Sea Salt1 Teaspoon fresh Thyme, minced1/2 Teaspoon dried Oregano1/2 Teaspoon Cayenne Pepper1/2 Teaspoon Sweet Paprika1/2 Teaspoon freshly ground Black Pepper1/2 Teaspoon Fennel Seeds, crushed

1. Preheat oven to 400 degrees Mix seasonings together in a small bowl. 2. Place filets on a baking sheet and brush on both sides with 1 Tablespoon of Oil. Sprinkle each filet with seasonings.3. Heat a heavy, large skillet (preferably cast-iron) over high heat until very hot. 4. Add remaining 1 Tablespoon of oil, swirl to coat pan. Place filets with the seasoned side down. 5. Cook until very brown on bottom, approximately 1 minute. 6. Return filets, browned side up to baking sheet. Place in the oven and bake until opaque in center, approximately 8 minutes.

Makes 4 Servings

**Refer to Sides, Sauces, and Such for Avocado-Poblano Salsa

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Curry Shrimp and Brown Rice

1 1/2 Pounds Shrimp, peeled, deveined, about 24 Shrimp3/4 Cup fresh Tomatoes, diced1/4 Cup Jicama, julienned1/4 Cup Carrots, julienned1 1/2 Cup Brown Rice, cooked in Chicken Stock as directed on packageGreen Curry:1 Cup fresh Cilantro, chopped1/4 Cup fresh Mint, chopped1/2 chopped Jalapeno Pepper2 Tablespoons fresh Lemon Juice2 Tablespoons Xylitol or Organic Zero1/2 Teaspoon Sea Salt1 Tablespoon WaterCurry Sauce:1/2 Cup Light Coconut Milk1 Tablespoon Green Curry1/4 Cup fresh Tomatoes, chopped1/4 Cup Cucumber, peeled, seeded, and diced1 Tablespoon Red Onion, minced1/8 Teaspoon Sea Salt

1. Combine all ingredients for Green Curry in a small food processor. Purée until a paste is formed. Set aside. 2. In a small bowl toss together Tomatoes, Jicama, and Carrots. 3. In a seperate small bowl, mix all Curry Sauce ingredients.4. In a large saute pan over medium heat, saute shrimp in 6 Tablespoons of Green Curry paste until shrimp are just pink. 5. Serve 4 sautéed shrimp, 2 Tablespoons of vegetable mixture, 1/2 Cup Brown Rice, and 3 Tablespoons of Curry Sauce for each serving.

Makes 6 Servings.

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Glazed Mahi with Asian Pear Salsa

1 Pound Mahi, cut into 4 equal filets

Grilled Asian Pear Salsa:2 Medium Asian Pears, cored and sliced into 1/2 inch planks4 Red Onion Slices, about 1/2 inch thick1 Tablespoon fresh Lime Juice2 Teaspoons Organic Zero or Xylitol 2 Teaspoons Organic Apple Cider Vinegar1 Teaspoon minced Lemon Zest

Cinnamon Glaze:1/2 Cup Water1 Tablespoon Coconut Aminos1/2 Cinnamon Stick2 Teaspoons Organic Zero or Xylitol1 Teaspoons Organic Zero or Xylitol1 Teaspoon Organic Apple Cider Vinegar

1. Preheat grill pan.2. Grill Pears and Onions for 2 to 3 minutes or until grill marks appear. Cool and dice. 3. In a small bowl, toss together grilled Pears, Onions and remaining ingredients for Asian Pear Salsa. Set aside. 4. In a small saucepan combine all ingredients for glaze. Bring to a simmer and cook until mixture is reduded by 3/4 and slightly thick.5. Remove Cinnamon stick and preheat broiler.6. Brush each filet with a 1/2 teaspoon glaze and Grapeseed Oil. Broil until cooked through. 7. Drizzle 1/2 Teaspoon glaze over each filet. 8. Serve with 1/3 Cup of Asian Pear Salsa.

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Halibut with Strawberry Salsa

4 Halibut Steaks, 3/4 inch thick (about 1 pound)1 Teaspoon Sesame Seeds

3 Tablespoons Sesame Oil3 Tablespoons fresh Lime Juice1/2 Teaspoon fresh Ginger, grated1/4 Teaspoon Sea Salt1/8 Teaspoon freshly Ground Black Pepper

1 Cup Strawberries, chopped (fresh or frozen)1/2 Cup Cucumber, seeded and chopped2 Tablespoons Green Onions, thinly sliced2 Tablespoons Fresh Cilantro, minced1/2 small Jalapeno Pepper, seeded and finely chopped

1. For Strawberry Salsa, combine Sesame Oil, Lime juice, and Ginger in a small bowl. 2. Remove 3 Tablespoons of this mixture and combine with Salt and Pepper. Set aside. 3. To the remaining mixture add Strawberries, Cucumber, Green Onions, Cilantro, and Jalapeno Pepper. Cover and chill while preparing Halibut. 4. Rub a small amount of Grapeseed Oil on unheated rack of a broiler pan. 5. Place Halibut on prepared rack. Brush Halibut with reserved 3 Tablespoons of Sesame Oil mixture and sprinkle with sesame seeds.6. Broil 4 inches away from the heat for 6 to 9 minutes or until the fish flakes easily with a fork. 7. Serve with Stawberry Salsa.Makes 4 Servings.

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Marinated Mahi Mahi Tostada

Four 4 Ounce Mahi Mahi Fillets

Marinade: 1/2 Cup Olive Oil10 Cloves of Garlic, smashed1/4 Teaspoons Red Pepper Flakes, crushedJuice from 1/2 of a Lemon

1 Cup Cabbage, shredded1/2 Cup Organic Black Beans, warmed2 Tablespoons Jicama1/4 Cup Carrots, shreddedJuice of 1 Lime

1. Mix all ingredients for the marinade in a small food processor and process until the Garlic is paste-like. Pour over filets and let marinate for 30 minutes.2. Toss Cabbage, Carrots, Black Beans, and Jicama together with the juice of a Lime. 3. Broil Mahi Mahi for approximately 3 to 5 minutes per side. 4. Divide the vegetables and place the filets on top to serve.

**Great with Pico de Gallo (See Breakfast) and Chunky Guacamole (See Sides, Sauces, and Such).

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Salmon with Cucumber Lemongrass Salsa

Four 4 Ounce Salmon Fillets1 Cup Mongolian Barbeque Sauce (See recipe in Sides, Sauces, and Such)

Cucumber Lemongrass Salsa:1 Cup Cucumber, diced1/2 Tablespoon fresh Lemongrass, finely minced1/2 Tablespoon fresh ginger, minced1 Tablespoon fresh Cilantro, chopped1/2 Tablespoon fresh Mint, chopped2 Tablespoons fresh Lime Juice1/8 Teaspoon Red Chili Flakes1/2 Tablespoon Coconut Aminos1/4 Teaspoon Sea Salt

Stir-Fry:1/2 Cup Carrots, julienned1/4 Cup Red Bell Peppers, julienned 1/4 Cup Yellow Bell Peppers, julienned1/2 Tablespoon Extra Vrgin Olive OilPinch of Sea SaltPinch of freshly ground Black Pepper

1. In a glass dish, combine filets and barbeque sauce. Marinate for 30 minutes. 2. Preheat broiler and discard the marinade. Broil the fillets for 3 to 5 minutes on each side. 3. In a medium sized bowl, combine all salsa ingredients and set aside.4. In a hot wok or sauté pan, stir fry Carrots and Bell Peppers in Olive Oil and season with Salt and Pepper.5. Serve Salmon with 1/4 Cup stir-fried vegetables.

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Scallops with Cranberry Ginger Vinaigrette

2 Pounds of Scallops2 Tablespoons Grapeseed or Coconut OilPinch of Sea SaltPinch of freshly ground Black Pepper

Cranberry Ginger Vinaigrette:1/2 Cup frozen Cranberries, thawed1/2 Teaspoon Ginger, minced2 Tablespoons Shallots, diced1/3 Cup Organic Apple Cider Vinegar4 Teaspoons Xylitol or Organic Zero2 Teaspoons Almond Oil2 Teaspoons Avocado or Coconut OilPinch of Sea Salt

1. Combine all ingredients for the vinaigrette in a blender and purée until smooth.2. Season Scallops with salt and pepper. In a large sauté pan, sear Scallops in 2 Tablespoons of Grapeseed or Coconut Oil over medium heat until golden brown (approximately 2 minutes). Be carfeul to not overcook!3. Top each serving of Scallops with 2 Tablespoons of Cranberry Ginger Vinaigrette.

Makes 8 servings,

**Great with Sautéed Spinach and Parsnip Carrot Puree (See Sides, Sauces, and Such)

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Seared Scallops with Lemon Relish

4 Tablespoons Extra Virgin Olive Oil2 Teaspoons Lemon Zest, grated2 Tablespoons Flat Leaf Parsley, chopped2 Shallots, minced2 Tablespoons fresh Lemon JuiceSea SaltFreshly ground Black Pepper

12 Bay Farmed Scallops2 Tablespoons Grapeseed or Coconut Oil1 bunch Watercress, stems removedLemon Wedges

1. In a small bowl, whisk together 4 Tablespoons of Olive Oil, Lemon zest, Parsley, Shallots, and Lemon juice to make a relish. Season to taste with salt and pepper.2. Remove the muscle from the side of each scallop (if it is still attached) and discard. 3. In a large skillet over medium-high heat, warm 2 Tablespoons of Grapeseed or Coconut Oil. 4. Add Scallops and cook until golden on one side, approximately 2 minutes. 5. Turn Scallops, season with Sea Salt and Pepper, and continue to cook until the Scallop is golden and slightly firm to touch. Approximately 2 to 3 minutes. Be careful to not overcook!6. Divide Scallops among 6 serving plates and spoon relish over the top of each. Top with Watercress and Lemon wedges on the side.

Makes 6 Servings

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Seafood Spaghetti

1 Pound fresh Farmed Clams1/2 Pound Pink Oregon Shrimp, peeled and deveined2 Cups cooked Gluten Free Brown Rice Spaghetti

2 medium cloves Garlic, minced1/8 Teaspoon Red Pepper, crushed1/2 Cup Organic Chicken Stock1 Cup Organic Tomato Sauce1/2 Cup Flat Leaf Parsley, choppedSea SaltFreshly Ground Black Pepper2 Teaspoons Olive Oil

1. Bring a large saucepan of Water to a boil for the spaghetti.2. Scrub Clams and place them in a medium sized nonstick skillet over medium-high heat. Cover with a lid and cook until the shells open. Shake the pan several times while covered. Discard any Clams that don’t open.3. Remove the clams from the pan, leaving the juice in the pan.4. Add garlic, red pepper, and Chicken stock to the juice and boil for 1 minute.5. Reduce heat to medium and add Shrimp and Tomato sauce. Simmer uncovered for 2 minutes or until Shrimp are pink. 6. Remove from heat. Salt and pepper to taste. Return Clams to pan.7. Cook pasta according to directions given on the box. Drain pasta and toss with Olive Oil. Season with Salt and Pepper.

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Shrimp with Heirloom Tomatoes and Lemon

2 Tablespoons Grapeseed or Coconut Oil1 Pound (about 12) colossal sized Oregon Shrimp, shelled and deveinedSea SaltFreshly ground Black Pepper1 Tablespoon fresh Garlic, chopped1 Cup Heirloom Tomatoes, chopped (If you choose to use other tomatoes, be sure they are very ripe)Juice from 1/2 of a Lemon1 Tablespoon Avocado Oil1 Tablespoon Chives, snipped1 Tablespoon Flat Leaf Parsley, chopped

1. In a large sauté pan over medium heat, sear Shrimp in 2 Tablespoons of Grapeseed or Coconut Oil for approximately 1 minute. 2. Season with Salt and Pepper and add Garlic. Cook for 1 to 2 minutes until the Shrimp begin to brown. 3. Remove Shrimp from the pan. Add Tomatoes to the pan and simmer until they begin to break down, approximately 4 to 7 minutes depending on their ripeness.4. Add Lemon juice and stir in Avocado Oil, Chives, and Parsley.5. Return Shrimp to pan and cook for a minute longer to reheat them. 6. Serve over hot Brown Rice or a small portion of Brown Rice Pasta.

Makes 4 servings

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Marinated Salmon with Quinoa

Four 4 Ounce Alaska Wild Salmon Filets

Marinade:1/2 Cup Olive Oil10 Cloves Garlic, smashed1/4 Teaspoon Red Pepper Flakes, crushedJuice from 1/2 of a Lemon

Quinoa:1 Cup Quinoa1 Cup Chicken StockJuice from 1 Lemon

1. Mix all ingredients for the marinade in a small food processor and process until the Garlic is paste-like. 2. Pour this mixture over the filets and let marinate for 30 minutes. 3. Cook 1 Cup of Quinoa in 2 Cups of Chicken Stock and juice of a Lemon. 4. Bring the stock to a boil and add the Quinoa. 5. Let boil for about 5 minutes. 6. Turn off the heat and let the Quinoa soak up the stock.7. Broil the Salmon for 3 to 5 minutes on each side.

**Good with Grilled Asparagus (See Sides, Sauces, and Such)

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Chapter 8Poultry

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Blackened Chicken

Four 4 Ounce boneless and skinless Free Range Chicken Breasts

1 1/2 Tablespoons Thyme1 Teaspoon Onion Powder1 Teaspoon Garlic Granules1/4 Teaspoon Paprika1/4 Teaspoon Cayene 1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper1 Tablespoon Grapeseed or Coconut Oil

1. Preheat oven to 400 degrees.2. Combine spices in the grinder and grind until well combined. 3. Place the spice mixture in a small bowl and add oil to make a paste. Rub the paste on Chicken Breasts.4. Heat skillet until very hot. Sear Chicken for 1 minute on each side. Transfer to oven and finish cooking for 15 to 20 minutes.

Makes 4 Servings

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Chicken Piccata

Four 4 Ounce boneless and skinless Free Range Chicken Breasts

1 Tablespoon fresh Lemon Juice1 Tablespoon Capers, packed in vinegar and salt1/2 Cup Organic Chicken Stock1/4 Cup Brown Rice Flour4 Teaspoons Avocado Oil

1. In a small bowl, combine Lemon juice, Capers, and Chicken Stock. Set aside. 2. Place brown rice flour in a large bowl. Dredge the Chicken Breasts in flour. **You can use Egg whites as a binder before dredging, but this will up the calorie count.3. Heat oil in a large sauté pan. Sauté Chicken over medium heat until cooked through and golden brown, approximately 3 to 5 minutes on each side or until juices run clear when pierced with a fork. 4. Add Lemon juce mixture to pan and cook until sauce begins to thicken, approimately 2 minutes.

Makes 4 Servings

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Chicken Sausage, Brown Rice, and Beans

1 Package Garlic Herb Chicken Sausage (no preservatives, all natural)2 Cups cooked Brown Rice1 Can Organic Pinto Beans1 Zucchini, diced2 Shallots, diced

1. Cut Sausage into bit sized pieces and sauté with Zucchini and Shallots in a large pan.2. Heat cooked Brown Rice and Beans together. Add to cooked Sausage and Zucchini.

Lime Chipotle Chicken Patty

Lime Chipotle Chicken Patty, grilled2 large leaves of Iceberg or Romaine lettuce3 Tomato slices2 Tablespoons Sprouts1 Tablespoon Roasted Red Pepper Hummus

1. Grill patty and place on a Romain Lettuce leaf. 2. Add Tomato slices, Sprouts, and Hummus.

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Chicken with Tomato Lemon Sauce and Quinoa

Four 4 Ounce boneless and skinless Free Range Chicken Breasts1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper

2 Cups Quinoa, cooked in Chicken Stock

1 Tablespoon Grapeseed or Coconut Oil3/4 Cup Red Onion, diced1/2 Teaspoon Garlic, minced1 1/2 Pounds Plum Tomatoes1 Teaspoon Lemon Zest3 Tablespoons fresh Lemon Juice2 Teaspoons Xylitol or Organic Zero1/2 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper1/4 Cup fresh Basil, chopped

1. In a large sauté pan, heat oil over medium heat and sauté Onions and Garlic until Onions are translucent.2. Add Lemon zest and cook for 1 minute. Add Tomatoes, Lemon juice, and Xylitol or Organic Zero and cook until the Tomatoes are soft, approximately 15 minutes.3. Remove from heat and add Salt, Pepper, and Basil.4. Cool slightly and pour sauce into a blender and purée.5. Preheat broiler. Season Chicken with Salt and Pepper and broil for 3 to 5 minutes per side or until juices run clear when pierced with a fork. 6. Place 1/2 cup of sauce over each Chicken Breast and a 1/2 Cup of Quinoa.

Makes 4 Servings

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Orange Glazed Chicken and Ginger Salsa

Four 4 ounce boneless and skinless Free Range Chicken Breasts

Chicken Glaze:1/3 Cup fresh Orange Juice3 Tablespoons Xylitol or Organic Zero1/4 Cup Coconut Aminos1 Teaspoon Five Spice Powder1/2 Teaspoon Garlic, minced

Ginger Salsa:1/4 Cup Crystallized Ginger, chopped1 Tablespoon Ginger root, minced2 Tablespoons diced Red Bell Pepper1 Tablespoon Scallion, minced1 Tablespoon fresh Basil, chopped1/4 Teaspoon Coconut Aminos

1. In a medium sized bowl, combine all ingredients for the Ginger Salsa and mix well. 2. Combine Orange Juice, Xylitol or Organic Zero, Coconut Aminos, Five Spice powder, and minced Garlic in a medium sized bowl. 3. Brush glaze over Chicken and place on a grill or under a broiler. Cook for 3 to 5 minutes on each side or until juices run clear when pierced with a fork.4. Serve Chicken with 2 Tablespoons of Ginger Salsa.

Makes 4 Servings

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Greek Stuffed Chicken

Four 4 Ounce boneless and skinless Free Range Chicken Breasts2 Tablespoons Kalamata Olives, chopped1/2 Cup canned Artichoke hearts, drained and chopped3 Tablespoons Sun Dried Tomatoes, chopped3 Tablespoons Cherry Tomatoes, chopped2 Tablespoons Red Onion, chopped1/2 Teaspoon freshly ground Black Pepper2 Teaspoons fresh Basil, chopped1 Tablespoon Grapeseed or Coconut Oil

1. Preheat oven to 400 degrees. 2. Combine Olives, Artichoke Heats, Sun Dried Tomatoes, Cherry Tomatoes, Red Onion, Black Pepper, and Basil in a medium sized bowl. Let set for 20 minutes. 3. Cut Chicken Breasts horizontally, 3/4 of the way through, to make a pocket. Stuff with 1/4 Cup vegetable mixture. 4. Season the outside of the Chicken Breasts with Salt and Pepper and heat in a sauté pan with 1 Tablespoon of Oil. 5. Sear the outside of the Chicken until it is a golen brown, approximately 2 minutes on each side over medium high heat.6. Transfer to oven and bake for 10 to 15 minutes or until the Chicken Breasts are cooked through.

**Great served with Cucumber Tomato Salad (See Salads)

Makes 4 Servings

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Mediterranean Chicken with Artichokes

Four 4 ounce boneless and skinless Free Range Chicken Breasts 1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper3 Tablespoons Brown Rice Flour1/2 Cup Shallots, minced1 Tablespoon Garlic, minced8 Ounces Roasted Roma Tomatoes2 1/2 Cups Organic Chicken Stock1/2 Cup Green Olives, sliced2 Teaspoons fresh Lemon Zest 1 Tablespoon fresh Lemon Juice1/4 Cup Flat Leaf Parsley, chopped1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper

1. Season Chicken with Salt and Pepper. Dredge in Flour and brush each breast with Avocado Oil.2. Sauté Chicken breasts in a large saute pan over medium heat for about 1 minute. Remove and set aside. 3. Add Shallots and Garlic and sauté until shallots are translucent.4. Add Artichoke Hearts and Roasted Tomatoes. Sauté briefly. 5. Add Chicken Stock, Green Olives, and Lemon Zest and reduce by a quarter. 6. Return Chicken Breasts to the pan and reduce heat to a simmer for about 2 to 3 minutes or until the sauce is slightly thickened. The internal temperature of a Chicken Breast should be 165 degrees. 7. Stir in Lemon juice, chopped Parsley, Salt, and Pepper and remove from heat.

Makes 4 Servings

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Quinoa Pilaf with Shredded Chicken

1 Cup Chicken, cooked and shredded

2 Tablespoons Coconut Oil1 small Onion, diced1 stalk Celery, diced3 Carrots, diced1 Cup Quinoa2 Cups Organic Chicken Broth1 Tablespoon Italian seasoning1 Teaspoon fresh Sage, choppedSea Salt to tasteFreshly ground Black Pepper to taste

1. Heat Coconut Oil in a saucepan over medium heat. Add Onion, Celery, and Carrots and sauté until tender, about 7 minutes. 2. Add Quinoa, Chicken Broth, Italian Seasoning, and Sage. Bring to a boil over high heat. 3. Reduce heat to medium-low, cover, and simmer for about 8 minutes, then turn off heat and let sit until the liquid has been absorbed and the quinoa is tender, about 10 minutes. 4. Stir in Chicken and season with Salt and Pepper.

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Rustic Chicken with Pasta

Four 4 ounce boneless and skinless Free Range Chicken Breast 1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper

4 Cups cooked Brown Rice Pasta

1 1/2 Cups Pearl Onions, whole3 Tablespoons Grapeseed or Coconut Oil1/4 Cup Shallots, minced1 Cup Wild Mushrooms, chopped2 Cups Organic Chicken Stock1/4 Teaspoon fresh Rosemary, choppd1/4 Teaspoom fresh Sage, chopped1 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper

1. Preheat oven to 350 degrees. Lightly coat baking sheet with Oil. 2. Place Pearl Onions on baking sheet and roast for 10 minutes or until slightly brown. Peel and chop onions.3. In a large sauté pan over medium heat, sauté Shallots and Mushrooms in Oil until Shallots are translucent. 4. Add Chicken Stock, deglaze and reduce liquid by half. 5. Add Rosemary, Sage, and roasted Pearl Onions and season with Salt and Pepper.6. Add Pasta and toss together. 7. Heat grill or broiler. Season Chicken Breasts with Salt and Pepper and grill for 3 to 5 minutes on each side or until juices run clear when pierced with a fork.

Makes 4 Servings

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Turkey Medallions with Blackberry Sauce

1 Pound boneless and skinless Turkey Breast

Blackberry Sauce:1 2/3 Cups Organic Chicken Stock2 Tablespoons Shallots, diced1/2 Cup Blackberries, crushed and strained

Turkey:3/4 Cup Brown Rice Flour3/4 Teaspoon groud Cumin3/4 Teaspoon Chili Powder3/4 Teaspoon ground Coriander3/4 Teaspoon Garlic Powder1/4 Teaspoon Sea SaltPinch of freshly ground Black Pepper4 Teaspoons Grapeseed Oil

1. In a small saucepan bring 1 1/2 Cups Chicken Stock to a boil and reduce by half. Set aside. 2. Lightly coat a medium sized sauté pan with oil and sauté Shallots until traslucent.3. Add strained Blackberries and Chicken Stock. Cook until liquid is reduced by half. Keep warm. 4. In a shallow bowl, combine Brown Rice Flour, Cumin, Chili Powder, Coriander, Garlic Powder, Salt, ad Pepper.5. Slice Turkey Breast into eight 2 Ounce portions. Pound with a meat mallet between sheets of wax paper until 1/4 inch thick.6. Heat a large sauté pan and add Grapeseed Oil. Dredge Turkey in seasoned flour mixture and sauté for 3 to 5 minutes on each side or until golden.

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Crock Pot Vietnamese Chicken

4 to 6 boneless and skinless Chicken Thighs1 1/2 Tablespoons Coconut Aminos 1 1/2 Tablepoons Fish Stock1 1/2 to 2 Teaspoons Xylitol1/2 Teaspoon Black Pepper4 cloves Garlic, chopped1 Tablespoon Gapeseed Oil

1. Place Chicken in crock pot. Mix the sauce ingredients in a small bowl and pour over the chicken. 2. Cover and cook on low for approximately 6 hours at medium heat or 3 to 4 hours on high heat.

**Cooking time will depend on how thick the chicken pieces are.

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Chapter 9Beef and Lamb

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Curried Beef and Sweet Potatoes with Green Beans

1/2 Pound Grass Fed Rib-Eye Steak, cut into 2 inch cubes2 Tablespoons Grapeseed or Coconut Oil, divided use1 Cinnamon Stick4 Cloves, whole1/2 Cup Onion, thinly sliced1 small Bay Leaf2 cloves Garlic, minced1 Tablespoon Ginger Root, minced1 Tablespoon Curry Powder1/4 Teaspoon Red Pepper Flakes1 Cup Coconut Milk1 Cup Sweet Potatoes, peeled, sliced, and cut into half-moons2 Cups fresh Tomatoes, diced1/2 Cup fresh Green Beans, trimmed1 Teaspoon Lime JuiceFresh Cilantro, chopped

1. Add 1 Tablespoon Oil to sauté pan over medium-high heat and sear Steak for 3 minutes per side. Transfer Steak to plate and tent to keep warm.2. Fry Cinnamon stick and Cloves in the same pan. Add additional 1 Tablespoon Oil about 2 minutes. Discard spices.3. Add Onion and Bay Leaf and sauté over medium heat until soft.4. Add Garlic, Ginger Root, Curry Powder, and Pepper Flakes and saute for 1 minute. 5. Stir in Coconut Milk and Sweet Potatoes. Cover, reduce heat to medium, and simmer until Potatoes are tender, about 10 minutes. 6. Add Steak, juices, Tomatoes, and Beans. Cover and simmer Steak and sauce for 5 more minutes. 7. Stir in Lime juice and garnish with Cilantro.

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French-Onion Salisbury Steak

3/4 Pound Organic Ground Beef2 Tablespoons fresh Parsley, minced1 Tablespoon Scallions, minced1/2 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper1 Tablespoon Brown Rice All Purpse Flour1 Tablespoon Grapeseed or Coconut Oil

Onion Sauce:1 Cup Onion, sliced2 Teaspoons Garlic, minced1 Tablespoon Tomato Paste2 Teaspoons Brown Rice All Purpose Flour1 Cup Organic Chicken Stock1/4 Teaspoon dried Thyme leaves

1. Combine ground Beef, Parsley, Scallions, Salt, and Pepper. Shape into two oval patties. 2. Place 1 Tablespoon flour in a shallow dish and dredge patties.3. Heat oil in a sauté pan over medium-high heat and sauté patties until browned, 3 minnutes on each side. Remove . 4. Add Onion to pan, sauté for 5 minutes over medium heat. Stir in Garlic and and Tomato paste. Sauté unil paste begins to brown, about 1 minute. 5. Sprinkle Onion with 2 Teaspoons of Flour and cook for 1 minute. 6. Stir in Broth and Thyme. Scrape pan with a wooden spoon to loosen the browned bits from the bottom of the pan. 7. Return patties to the pan and bring to a boil. Reduce to low heat 8. Cover pan and simmer patties in sauce for 10 minutes (5 minutes on each side). Makes 2 Servings

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Lamb and Asparagus in Rosemary Marinade

4 Lamb Shoulder Chops1 1/2 Pounds Asparagus

Rosemary Marinade:1/3 Cup Extra Virgin Olive OilJuice of 2 Lemons1 1/2 Lemons, thinly sliced4 cloves Garlic, crushed4 sprigs Rosemary1 Tablespoon Black or Mixed Peppercorns3/4 Teaspoon Sea Salt

1. In a nonreactive bowl or baking dish, add Olive Oil, Lemon juice, Lemon slices, Garlic, Rosemary, Peppercorns, and Salt. Stir to blend.2. Add Lamb Chops and Asparagus, gently turning to coat them in the Rosemary Marinade. Cover and Refrigerate for 6 to 12 hours.3. Preheat grill to medium heat. Remove Lamb from marinade and place on grill about 6 inches from the fire. Grill until well browned, approximately 4 minutes. Rotate and grill the other side for another 4 minutes for rare Lamb. **Cook 5 minutes per side for medium Lamb.4. Remove and cover loosely with foil. 5. Remove Asparagus from marinade and place on the grill, turning several times as you cook until Asparagus is lightly browned, approximately 4 to 5 minutes.

Makes 4 Servings

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Leg of Lamb with Pan Roasted Vegetables

1 small (4 to 5 Pound) Leg of Lamb, or shank of large Leg of Lamb6 large Garlic cloves, peeled and sliced1/2 Cup Olive OilFreshly ground Black Pepper to taste4 to 6 sprigs fresh Rosemary or 2 Tablespoons dried Rosemary6 Carrots, cut into 2 inch pieces6 small Artichokes, quartered with chokes and tough ends removed6 whole heads of Garlic, cut off top 1 inch to expose leaves1 Teaspoon Sea Salt

1. Preheat oven to 400 degrees.2. With the point of a knife, make small incisions under the skin of the Lamb. Insert the Garlic slices into the slits. 3. Rub the Lamb with some of the oil and sprinkle with Salt and Pepper. 4. Insert Rosemary sprigs into the slits or sprinkle the lamb with dried Rosemary. 5. Pour the remaining oil into roasting pan and put the Lamb in a roaster. Arrange the vegetables around it and coat them with Olive Oil, 1 Teaspoon Salt, and Pepper.6. Roast Lamb for 50 minutes to 1 hour, basting occasionally with juices. 7. Remove Lamb from oven and let sit for 10 minutes before carving. 8. Arrange Lamb on tray with vegetables and garnish with sprigs of Rosemary.

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Lettuce Wrapped Fajita

Grass Fed Flank Steak

Marinade: 2 Tablespoon Chili Powder1 Tablespoon dried Oregano1 Tablespoon ground Cumin1 Teaspoon Sea Salt1 Teaspoon freshly ground Black Pepper

1 Red Bell Pepper, thinly sliced1 Yellow Onion, sliced1 Red Onion, sliced1 Tablespoon Avocado OilRomaine Lettuce leaves

1. Heat broiler or heat grill to high.2. Using the tip of a knife, lightly score Steak in a diamond pattern against the grain on both sides. 3. Combine all marinade ingredients and rub over both sides of Steak. 4. Broil or grill Steak for approximately 5 to 6 minutes per side. Remove from grill and tent. Rest about 5 minutes. 5. While Steak is broiling, add 1 Tablespoon Avocado Oil to skillet and sauté Bell Peppers and Onion to desired softness. 6. Thinly slice Steak and serve with vegetables in Romaine Lettuce leaf.

**Great with Black Bean Salsa and Chunky Guacamole (See Sides, Sauces, and Such)

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Marinara and Meatballs

Marinara:3 Pounds Cherry or Roma Tomatoes, quartered 1 Cup Onion, chopped4 Cloves Garlic, smashed2 Teaspoons Xylitol or Organic Zero1 Teaspoon Sea Salt1 Teaspoon Red Pepper Flakes1 Teaspoon freshly ground Black Pepper2 Tablespoons fresh Basil, chopped

Meatballs:1 1/2 Pounds Organic Ground Beef2 Tablespoons Grapeseed or Coconut Oil1/2 Medium Onion, chopped1/2 Cup Mushrooms, chopped1 Tablespoon Garlic, minced1 Teaspoon Sage1 Teaspoon Sea Salt1/2 Teaspoon freshly ground Black Pepper

1. Preheat oven to 425 degrees.2. In oil sauté Onion, Mushrooms, and Garlic until translucent. 3. Add Sage, Salt, and Pepper. Remove from heat and cool before mixing with ground meat. 4. Combine all ingredients except Basil for marinara in an 11x15 baking dish. Shape meat mixture into 2 ounce balls and arrange on Tomato mixture and bake for 40 to 45 minutes. 5. Remove meatballs from baking dish and keep warm.6. Process Tomatoes in batches in a food processor, pulsing so that the marinara remains chunky. Stir in fresh chopped Basil.

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Pan Roasted Filets with Asparagus

2 Grass Fed Center-Cut Beef Tenderloin Steaks (1 1/2 inches thick)

2 Tablespoons Avocado Oil2 Teaspoons fresh Taragon, minced 2 Teaspoons fresh Parsley, minced 1 clove Garlic, minced1/8 Teaspoon Sea Salt 1/8 freshly ground Black Pepper4 Teaspoons Grapeseed or Coconut Oil1 Bunch fresh Asparagus (about 1 Pound), tough ends removed

1. Preheat oven to 425 degrees and place a rimmed baking sheet on the rack to heat the Tenderloin. 2. In a small bowl, combine Avocado Oil, Taragon, Parsley, Garlic, Sea Salt, and Pepper. Set aside for serving. 3. Season Steaks with Salt and Pepper. 4. Heat 2 Teaspoons Grapeseed Oil in a 10 inch skillet over medium-high heat until just hot. Brown Tenderloin Steaks well on both sides about 3 minutes per side.5. Transfer Steaks to a hot baking sheet and roast until Steaks are 125 degrees for medium rare, approximately 10 minutes. Transfer to plate and tent to let rest for about 5 minutes.

While Steak is in Oven:1. Add remaining Oil to empty skillet (do not wipe out the good Steak flavor) and add Asparagus to skillet. 2. Cover and cook until spears are cooked but still crisp. Approximately 3 to 5 minutes, rotating once. 3. To serve, spoon Avocado Oil/Herb Mixture over Tenderloin Steak and top with Asparagus.

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Steak Pizzaiola

Two 8 Ounce Grass Fed boneless SteaksSea Salt and Pepper2 Tablespoons Grapeseed or Coconut Oil (divided use)1 small Onion3 Ounces Cremini Mushrooms, quartered 2 Cloves Garlic, minced1 Tablespoon Sun Dried Tomatoes, minced1 Tablespoon Organic Apple Cider Vinegar1/3 Cup drained Organic Whole Tomatoes (Reserve 1/3 Cup juice)2 Ounces Roasted Red Peppers, drained and chopped medium sized (1/4 Cup)2 Tablespoons fresh Basil, chopped

1. Heat oven to 350 degrees. Season Steaks with Salt and Pepper.2. Heat 2 Teaspoons Oil in a 10 inch skillet over medium-high heat. Brown Steaks on both sides for about 3 minutes per side. 3. Transfer Steaks to wire rack set inside a rimmed baking sheet and roast to 125 degrees, approximately 10 minutes. 4. While Steaks are cooking, add 2 Teaspoons Oil, Onion, Mushrooms, and 1/8 Teaspoon Salt and cook until vegetables are soft, approximately 5 minutes. 5. Add Garlic and Sun Dried Tomatoes and cook about 30 seconds. 6. Stir in Vinegar and cook until all is nearly evaporated.7. Add 2 Teaspoons Oil and Tomatoes to skillet and cook over medium heat until Tomatoes begin to brown. Add roasted Peppers and Mushroom mixture.8. Reduce heat to medium low and simmer until sauce is slightly thick, approximately 4 minutes. 9. Off heat, stir in Basil and season with Salt and Pepper to taste. Divide Steaks in half, approximately 4 ounces each, and spoon sauce over Steaks and serve.

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Turkey and Beef Pasta Sauce

1 Pound Ground Turkey1 Pound Free Range Lean Ground Beef

1/2 small bag frozen Broccoli1/2 small bag frozen Carrots8 Ounces Fresh Mushrooms3 Zucchini1 Small Onion5 Cloves Garlic1/2 large bag fresh Spinach3 large cans Organic Diced Tomatoes1 small can Organic Tomato Paste2 Tablespoons Fresh Basil1/2 Teaspoon Sea Salt1/4 Teaspoon Sea Salt1/4 Teaspoon freshly ground Black Pepper2 Tablespoons Italian Seasoning1 Tablespoon Thyme1/4 Teaspoon crushed Red Pepper Flakes

1. Brown Turkey and Beef in a large sauté pan. Transfer the mixture into a large Dutch oven. 2. In a food processor, add Broccoli, Carrots, Mushrooms, Zucchini, Onion, Garlic, and Spinach. Chop repetitively. 3. Add purée to meat mixture and add diced Tomatoes, Tomato Paste, Basil, Salt, Pepper, Italian Seasoning, Thyme, and crushed Red Pepper Flakes. **Add Tomato Paste can of water to sauce if it is too thick, depending on the amount of vegetables.4. Let simmer for about and hour and serve over Brown Rice Pasta or Spaghetti Squash.

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Wild Mushroom Beef Stew

1 1/2 to 2 Pounds Grass Fed Beef Stew Meat or Roast, cut into 1 Inch chunks1/4 Cup Browm Rice All-Purpose Flour1/2 Teaspoon Sea Salt1/2 Teaspoon freshly ground Black Pepper2 Cups Organic Chicken Stock1 clove Garlic, minced 2 Bay Leaves1 Teaspoon Paprika8 Shitake Mushrooms, sliced8 Cremini Mushrooms, sliced4 medium sized Carrots, sliced1 small White Onion, chopped1 stalk Celery, sliced

1. Place beef in a slow cooker. 2. Mix together Brown Rice Flour, Salt, and Pepper and pour over meat. Stir to coat. Add remaining ingredients and stir to mix well. 3. Cover and cook on low heat for 10 to 12 hours (or on high heat for 4 to 6 hours). Stir thoroughly before serving.

**Can be served over Brown Rice Pasta if desired.

Makes 6 Servings

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Chapter 10Dessert

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Mango-Lime Puree

4 Mangoes1 Lime1/8 Cups Almonds, shaved or sliced1 Tablespoon Coconut Flakes

1. Purée mangoes and juice of Lime in a blender or food processor.2. Pour purée into small cups or custard bowls. 3. Lightly toast Coconut flakes in a pan over medium heat until they begin to brown. 4. Sprinkle Almonds and Coconut flakes over the Mango purée and refrigerate for at least 15 minutes before serving.

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Mom’s Muffins

2 Cups Rice Flour1 Cup ground Flax Meal1 Cup Coconut Sugar2 Teaspoons Baking Soda1 Teaspoon Baking Powder1/2 Teapsoon Sea Salt2 Teaspoons Cinnamon2 Apples, peeled and shredded1 1/2 Cups Carrots, shredded1/2 Cup fresh Cranberried or frozen Blueberries1 Cup Nuts (optional)3/4 Cups Unsweetened Almond Milk1 Cup Applesauce1 Teaspoon Vanilla

1. Preheat oven to 350 degrees.2. Mix rice flour, flax meal, coconut sugar, baking soda, baking powder, salt, and cinnamon in a large bowl. 3. In a separate bowl, mix togethher carrots, apples, nuts, almond milk, applesauce and vanilla. 4. Combine the two bowls and mix until moist. Be careful not to overmix!5. Fold in berries. 6. Fill muffin cups halfway and bake for approximately 25 minutes or until a toothpick comes out clean.

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Sweet Potato Protein Spice Cake

2 medium sized Sweet Potatoes, cooked3 Scoops of Vanilla Ultra Body Protein Plus

1 Teaspoon Baking Powder1/4 Cup Gluten Free Old Fashioned Oatmeal1 Teaspoon Cinnamon1 Teaspoon Nutmeg1 Egg (optional)

1. Preheat oven to 250 degrees.2. Remove the skin from the sweet potatoes and combine all ingredients in a mixing bowl. 3. Set mixing bowl on a low speed and mix until all ingredients are incorporated. It should result in a similar consistancy as oatmeal.4. Pour into a greased cake pan and bake for 20 minutes or until a toothpick inserted in the center comes out clean.

Makes 4 Servings

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Chocolate Chip Cookies

1/4 Cup Gluten Free Flour1/4 Cup Almond Flour1/2 Teaspoon Baking Soda1/2 Cup Coconut Sugar1/2 Teaspoon Sea Salt1/2 Cup Grapeseed Oil1 Tablespoon Organic Vanilla Extract1/2 Cup Semi-Sweet Chocolate Chips or Vegan Carob Chips

**For softer cookies, use all Gluten Free Flour (omitting the Almond Flour)

1. Preheat oven to 350 degrees.2. Combine all dry ingredients in a bowl. Mix thoroughly.3. Add wet ingredients to the bowl and mix. 4. Once all is completely mixed, stir in chocolate chips.5. Roll cookies into 1 inch balls and press lightly onto a baking sheet lined with parchment paper.6. Bake for 8 to 10 minutes. 7. Cool slightly and then remove from cooling rack.

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28 Days to Health Products Ultra Body Cleanse Powder is part of a state-of-the-art system designed to remove toxins from the nervous system and the connective and fatty tissues. This product is used in conjunction with the Ultra Body Cleanse Capsules to provide a comprehensive cleansing experience.

Ultra Body Cleanse Capsules are designed to remove toxins from the nervous system, connective and fatty tissues. This product is used in conjunction with the Ultra Body Cleanse Powder to provide a comprehensive cleansing experience.

Ultra Body Protein Plus is designed to enhance fat loss while preserving lean muscle mass to support healthy body composition.

Ultra Body Greens is a superfood that helps restore an alkaline balance to your body. This great tasting powdered beverage is rich in phytonutrients, antioxidants and supportive enzymes.

Ultra Body Omega provides a delicious, lemon-custard flavored fish oil supplement that can be enjoyed by the whole family. This product has been “emulsified” to eliminate any fish flavor, smell or repeating.

Ultra Body Fiber can be consumed on a daily basis as a source of fiber by individuals requiring a dietary fiber source on an ongoing basis.

Ultra Body Move provides great nutraceutical support for gastrointestinal health and gently promotes bowel regularity. This encapsulated product combines highly viscous soluble fibers and herbs, providing an easy way to support a healthy digestive tract.

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Transform Your Life in 28 Days!

The 28 Days to Health® Clean Eating, Clean Living Solution is not a fad or diet. It is safe and doesn’t include calorie counting or deprivation. It is simple, logical and easy for anyone to follow. Our program has prov-en successful for thousands of people around the country. Through our program you will learn what foods and environmental toxins may be causing excessive weight gain, blood sugar imbalances, high blood pressure, high cholesterol, digestive issues, arthritis, fatigue, head-aches, muscle and joint pain. Our clients’ results consistently include a dramatic loss of body fat, increased energy and generally improved health.

28 Days to Health® Online Program

Over the course of four weeks we will teach you how to decrease your exposure to inflammatory foods, simplify your transition to healthy eating and show you how to make delicious Certified Clean Cuisine® meals from our recipe book that are satisfying and taste great. Once you have registered for the 28 Days to Health® Online course you will be able to pick your start date.

Go to www.28daystohealth.com for more information.

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Notes...

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Notes...

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Your Clean Eating, Clean Living Solution.Gluten, Soy, and Dairy Free

“ ”Let food be thy medicine, thy medicine will be thy food. Hippocrates

“ ”The first step in improving your health is changing your behavior. Jeffrey Johnson, D.C.

28 Days to Health®1711 Almond AvenueWalnut Creek, CA [email protected]