WHEAT (GLUTEN) FREE / DAIRY FREE MEAL CHOICES
BREAKFAST – make sure to include protein to maintain healthy blood sugar levels
· Protein Smoothie (see recipes)
· Eggs & veggies: Scramble or poach 2-3 eggs and chopped veggies or steamed greens or create an omelet filled with veggies. Can add ½ baked yam if you desire some carbohydrate
· Hot rice, quinoa or other gluten free cereal with 1 scoop Fiber, 1 TBS ground flax seeds or 1 TBS raw nuts & seeds and ½ cup berries
LUNCH
· Protein Smoothie
Protein – fish, free-range chicken, turkey grass-fed beef or lamb (only once per week)
· ¼ lb Lamb chunks w/ onions, garlic, mushrooms, tomatoes, greens
· Collard leaf wrap (wide, flat & strong green leaf – use like a tortilla) or Nori wrap (seaweed sold in sheets at Whole Foods). Add organic & uncured (no nitrates added) lunch meats, egg/tuna salad, hummus, sprouts, avocado etc.
Healthy fats – avocado, extra virgin olive oil, coconut oil, ghee or butter
A Salad or Veggie Soup (tomato, non-starchy veggie, etc) at least 1 cup
· Green Salad w/ organic chicken
· Mixed green or arugula salad with wild salmon & sunflower seeds, olive oil vinaigrette
· Blended veggie soup - ½ cup of asparagus cooked with leaks, 1 potato, & veggie or chicken stock (can also add Protein Powder and unflavored fiber to soups for extra protein and satiation)
Roasted or sautéed veggies – at least ½ cup
· I cup broccoli sautéed with garlic and sprinkled with pine nuts
Gluten Free Starchy Carbs
· I/2 cup brown rice with 1 cup bean and 2 cups veggies drizzled with olive or flax oil and sprinkled with nutritional yeast
· ½ cup Quinoa or millet, tomatoes, olives, red onions, pin nuts or walnut, on a bed of greens
· 1/3 sweet potato
· ½ cup berries or ½ sour apple
DINNER: Same as lunch but skip the starchy carbs for max weight loss
RECIPES
Cleanse Drink
· Mix water, ½ a lemon (or to taste), and a pinch of cayenne pepper
· Enjoy hot or cold
· May add a pinch of stevia to sweeten if desired
Ti’s No Fail, Always Delicious, Basic Cleanse Dressing
· 2/3 Oil (try cold pressed, organic olive oil; avocado; sesame; walnut; flax; or pumpkin; may mix oils)
· 1/6 Pure lemon Juice
· 1/6 Bragg Liquid Aminos
Choose a container and fill with the proportions listed above. Shake and enjoy! For variety, change up the types of oil you are using and add herbs or spices. Try basil, oregano, thyme, dill, cayenne, etc. To sweeten, add a pinch of xylitol or stevia.
Citrus Avocado Salad Dressing
· 1 cup expeller pressed or cold compressed organic olive oil
· Optional: ½ cup flax oil (this will prevent it from hardening when refrigerated)
· 2 teaspoons of powdered mustard
· Pick one of the following fresh herbs: basil (torn rather than chopped leaves more of the oil in the basil), dill, or thyme
· 1/3 to ½ cup to taste organic lemon or lime juice (or mix them) You can also grate in some of the zest (be careful not to zest the white portion or it will get bitter)
· 1/4 cup Bragg’s liquid amino
· Ground black pepper or cayenne pepper to taste
· 1-2 avocados
Blend or food process the avocado with lemon juice, Bragg’s and oil to provide the liquid for blending. Blend until creamy. Place in a shaker of salad dressing bottle and shake the remaining ingredients.
Creamy Avacodo Dressing
· 1/2 lg. avocado
· 1 T lemon juice, fresh squeezed
· 1/8 t salt
· 1/8 t chili powder
· 1 garlic clove
· 1/4 rice milk or lite coconut milk
· 1-3 T Bragg Liquid Aminos or to taste (adds a salty flavor)
Blend all in a blender. It is thick and you can use it as a dip as well. If you want to thin it out blend in some Organic Extra Virgin Olive Oil
Basic Flax Oil Salad Dressing
From Barlean’s Organic Oils
(Makes 2–3 large salad servings)
Place all ingredients in a salad bowl and whisk together until smooth and creamy.
· 4 tablespoons organic flax oil
· 1 ½ tablespoons lemon juice
· 1 medium clove garlic, crushed
· Pinch of salt-free seasoning
· Freshly ground pepper to taste
· Mineral salt to taste or Bragg Liquid Amino
Using your favorite spices, jazz up your salad to your own personal taste
Hummus
(Makes about 2 ½ cups)
Great as a dip for your veggies. A good source of vegetarian protein and essential fatty acids
· 1 15-ounce can or 1 2/3 cups cooked garbanzo beans (chickpeas)
· ¼ cup tahini (sesame seed paste)
· 3 tablespoons lemon juice
· 3 tablespoons organic flax oil
· 2 medium cloves garlic
· ¼ teaspoon ground coriander
· ¼ teaspoon ground cumin
· ¼ teaspoon paprika
· Dash of cayenne
· ¼ cup minced scallions
· 2 tablespoons minced fresh parsley for garnish
In a blender or food processor, process the garbanzo beans, tahini, lemon juice, and flax oil until the mixture reaches the consistency of a course paste. Use as much of the garbanzo liquid, or water, as needed. Add the garlic, coriander, cumin, paprika, and cayenne and blend thoroughly. Transfer the hummus to a bowl and stir in the scallions. Cover the hummus and chill. Garnish with parsley before serving.
Basic Marinade for Salmon, Chicken, etc.
· ¼ cup expeller pressed or cold compressed organic olive oil
· ¼ cup Bragg’s Liquid Amino, Tamari, or Low Sodium Soy Sauce
· Several garlic cloves
· ¼ cup Lemon
· Pepper
· Fresh herbs: choose one (cilantro, parsley, etc.)
Grilled Salmon
· Marinate protein for 15 minutes (place in zip lock bag or cover in a shallow bowl)
· Lightly oil grill rack
· Preheat grill to medium – high
· Cook the fish until opaque (approximately 8-10 minutes; turn once)
· May season with sea salt or pepper when finished (taste first because the Bragg’s in the marinade is salty)
Garlic Confit
· Grapeseed oil to cover the cloves of garlic
· Garlic peeled
Preheat the oven to 350°. Place the peeled garlic cloves in an oven safe container (a ramekin is perfect) and pour enough cover the garlic. Roast for 10-15 minutes (Check the garlic for doneness by seeing if they smash easily with a fork. Be sure that they don’t get brown of it will get bitter.)
Turkey & Beef Burger Recipe
· 1 teaspoon expeller pressed or cold compressed organic olive oil
· 1 tablespoon of Bragg’s amino liquid (this is a salting agent and should be used to taste)
· ½ of a yellow onion (to taste)
· 3 Cloves of garlic confit or one clove of unroasted garlic (to taste)
· Optional: black pepper or other spices
· Mix equal portions of organic grassed ground beef and ground turkey (we used one package of each)
Bruschetta
· A variety of very juicy tomatoes chopped (note that tomatoes are best stored outside of the refrigerator as cold breaks down the natural sugars. They won’t last as long but they will be more flavorful)
· Basil (to taste)
· Garlic
· 2 Tablespoons Olive Oil
Finely chop the garlic and place in a mixing bowl. Pour in olive oil. Smash the garlic into the oil with a fork. Finely chop the basil and continue smashing the basil and garlic into the olive oil. Add the tomatoes and mix. Let sit for a few hours for the flavors to assimilate.
Bean Dip
· 2 cans Canneloni beans
· 3 cloves of garlic confit or 1 clove of fresh garlic
· 2 Tablespoons Olive Oil
· Fresh herbs to taste (we used a few sprigs of each - thyme, oregano, and rosemary)
Finely chop the garlic and place in Cuisinart with the cans of beans and fineley chopped herbs. Start the Cuisinart Start blending in the Cuisinart and slowly pour in olive oil. Spoon out and serve.
Moroccan Carrot Salad
· 1 pound of carrots
· 3 to 5 cloves of garlic
· 1 teaspoon of paprika
· 1 teaspoon of cumin
· Juice of 1 large lemon
· 2 Tablespoons of parsley
· 2 Tablespoons of organic, cold pressed, unfiltered, extra virgin olive oil
· Unrefined sea salt - Eden or Celtic Sea Salt (rather than refined table salt)
Scrub carrots thoroughly with a vegetable brush and slice them into rounds. Steam the carrots until they’ve softened but retain some of their firmness.
Sauce: In a blender or food processor, mix spices with remaining ingredients. Pour mixture on cooked carrots. Serve cool or warm with quinoa, chicken or rice.
Makes 6 to 8 servings.
Multicolored Coleslaw
· ½ head red cabbage, shredded
· ½ head green cabbage, shredded
· ½ red onion, chopped
· 1 zucchini, thinly sliced
· Juice of one lemon
· Celtic sea salt to taste
· 1 Tbsp natural mustard
· ½ cup olive oil
Shred vegetables by hand or with food processor. Combine lemon juice, slat, mustard and oil and pour over vegetables. Let stand for ½ - 1 hour to let flavors develop.
Sardine Pate
· 1 small red onion finely chopped
· 1 clove garlic peeled and crushed
· 1 Tbsp of finely chopped parsley
· Group black pepper
· 41/2 oz. can of sardines in water or olive oil
· 1 Tbsp of white wine vinegar
· Lemon juice to taste
Combine all the ingredients in a food processor until blended and smooth. Add a squeeze of lemon juice if needed and freshly ground black pepper to taste. Serve with celery sticks or Mary’s Gone Crackers or other gluten free crackers.
Rice & Lentil Pilaf w/ Pine Nuts
Adapted from Vegetarian Cooking for Everyone by Deborah Madison
· 1 Lg onion, grated or minced
· 3 Tbsp olive oil
· 1/2 C pine nuts
· 1 tsp allspice
· 1 C brown rice
· 2 cups chicken stock
· 1/4 C chopped parsley
· 3 Tbsp chopped mint leaves
· 3 Tbsp chopped dill or 1 tsp dried
· Sea salt & freshly milled pepper
· 11/2 cups cooked lentils
Put the onion in a wide saucepan with the oil, pine nuts, and allspice. Cook over medium heat until the onion is soft. Add the rice and herbs and cook for a few minutes more. Season with salt and pepper, and then add the chicken stock and the lemon juice. Bring to a boil. Cover the pan, reduce the heat to low, and cook until the liquid is absorbed and the rice is tender. Toss gently with the lentils.
Makes 4 – 6 servings.
Quinoa Turkey Salad
· 1 C quinoa
· 1 C celery, sliced ½ inch thick
· 1 C red onion, finely chopped
· 1/3 lb smoked turkey breast, cubed (Diestel Turkey)
Dressing
· 3 Tbsp Organic, cold pressed olive oil
· 1 Tbsp lemon juice
· 1 Tbsp xylitol (if desired, for sweetness)
· 1 Tbsp Bragg’s Liquid Aminos or mineral salt to taste
Rinse quinoa thoroughly. Add quinoa & two cups filtered water or chicken stock to a saucepan and bring to a boil. Reduce heat and let simmer until grain is tender, about 15 minutes. Fluff quinoa with a fork and let cool. Chop all other ingredients and place in a large bowl. Mix dressing in a separate bowl and set aside. Add cooled quinoa to chopped vegetables and toss in dressing. Serve on a bed of lettuce.
Serves 6.
Yummy Rice and Beans!
Makes 12, one-cup servings
2 cups Brown Rice
1 cup Mung Beans
5 cups Filtered Water
3 Golden Beets, cubed
3 Tbsp Coconut Oil (ghee or red palm oil)
1 Tbsp Coriander seeds
1 Tbsp Cumin seeds
1 Tbsp Coriander powder
1 Tbsp Cumin powder
1 Tbsp Cardamom powder
1 Tbsp Turmeric powder
Directions:
Rinse and drain rice and mung beans in medium-sized pot. Add 5 cups water.
Add cubed beets. Bring to boil, reduce heat, cover and simmer for 40 minutes.
NOTE: Use more water for a smoother consistency. This step can be done 3 days ahead. In deep sauté pan, or medium-sized cooking pot, heat 3 Tbsp of oil, add the Coriander and Cumin seeds. Toast for a few minutes, allowing the oil essence of the spice to infuse the cooking oil. When aroma is strong, add the rice, mung bean and beet mixture, stirring gently until the oil and spices are well blended. Allow the mixture to absorb the heat of the pan, heat until desired warmth. Top with Pesto Presto Cilantro.
Optional: Mash when mixing the infused oil into the mixture, add warmed filtered water or coconut milk to desired consistency.
Pesto Presto Cilantro
Makes 1 cup
· 1/2 cup Cilantro, packed
· 6 Tbsp Flaxseed oil or olive oil
· 2 Tbsp Lemon Juice
· 2 Garlic cloves, minced
Directions:
Place cilantro and oil in food processor. Process until cilantro is well chopped.
Add lemon juice and garlic. Process again until a paste is formed, scraping down the sides of the processor as needed. Serve immediately or cover and refrigerate. Freeze in plastic freezer bags or ice cube trays.
Source: Ann Louis Gittleman, 2006