COOKBOOK

The Children’s Weight Loss
C OO KBO O K
Table of Contents.
5 David White
Cambodian Beef Salad
7 JJ Virgin
Chocolate–Almond
Butter Protein Popsicles
Spiced Sweet Potato
“Fries”
10 Zoe Harcombe
Homemade Pâté
Butternut Squash Curry
Harissa Spiced Koftas
Veggie Chilli
Meatza
19 Dr. Terry Wahls
Fermented Red Cabbage
22 Jess Sherman
Homemade Ketchup
Easy-Peasy Raw
Chocolate Brownies
Super Quick Salmon Cakes
Grain Free Crepes
27 Jo Rushton
Salmon Green Apple and
Arame Salad
Braised Celery With
Lemon Thyme Chicken
Peach and Banana
Pikelets
Coconut Power Smoothie
Raw Chocolate Treats
Table of Contents.
33 Dr. Brett Hill
Fruit Jellies
47 Carla Atherton
Crock Pot Meat and Stock
Hot Chocolate
Baby Kale and Beet Salad
Chocolate Coco Almond
& Mixed Berry Sorbet
Vinaigrette Dressing
Pancakes
38 Cyndi O’Meara
Apple Jelly
Chicken and Veg Broth
Cultured Tomato Sauce
43 Vidya McNeill
Fruity Pops
52 Amy Roskelley &
Natalie Monson
Orange Creamsicle
54 Sarah Ballantyne
Paleo Chicken Fingers
Perfect Paleo Pancakes
Baked Chicken
Paleo Mayo and Ranch Dip
Chicken or Duck Soup
50/50/50 Burgers
Baked Apples
Kale Chips
Paleo Monkey Bars
Table of Contents.
63 Jimmy Moore
Cookie Dough Brownies
Spring Rolls
70 Dr. Deanna Minich
Cinnamon-Nut Baked Apple
Flax Zucchini Muffins of Joy
Berry Wisdom Seeker Cobbler
Green Goddess
75 Dr. Ritamarie Loscalzo
Gingerbread Cookies
David White
David is a CHEK Holistic Lifestyle Coach Level 3, CHEK Practitioner Level 1, and recovered food addict
and overweight child. David has been coaching clients for 7 years and is currently studying
musculoskeletal therapy.
David believes that health and medicine are things that no one institution or profession owns, but are
owned by the person looking to achieve a health goal. He is a firm advocate of the idea that health is in
our own DNA and innate wisdom of our bodies and that the best medical practitioners teach people to
be their own doctors.
5
Cambodian Beef Salad
INGREDIENTS





1 lb grassfed beef fillet
1 whole bunch of basil, coriander and mint (leaves picked off and
stems discarded)
3 spring onions
1/2 lb bean sprouts
2 tomatoes chopped
DRESSING
 1/4 cup fresh lime juice
 1/4 cup light fish sauce
 Light sprinkling of coconut sugar to taste
 1 fresh red birdseye chilli, deseeded, finely chopped
 1 garlic clove, finely chopped
 1/4 cup crushed cashew nuts
METHOD
To make the dressing, combine the lime juice half of the fish sauce and the sugar/ sweetener of your
choice in bowl using a whisk. Taste the sauce and see if its to your liking and then add more fish sauce if
needed. The sauce should be equally sweet, sour and salty. Once its to your liking add chilli and garlic and
cashew nuts.
Fry beef in grassfed butter to your liking, traditionally this recipe the beef will be rare.
While beef is cooking combine all the salad ingredients in a large bowl.
Slice beef finely add to the salad with a generous amount of dressing.
6
JJ Virgin
Celebrity Nutrition and Fitness Expert JJ Virgin is the four-time NY Times bestselling author of
JJ Virgin’s Sugar Impact Diet Cookbook: 150 Low-Sugar Recipes to Help You Lose up to 10 Pounds in Just
2 Weeks, JJ Virgin’s Sugar Impact Diet: Drop 7 Hidden Sugars, Lose Up to 10 Pounds in Just 2 Weeks,
The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, and The Virgin Diet Cookbook: 150 Easy and
Delicious Recipes to Lose Weight and Feel Better Fast.
They have also been bestsellers in the Wall Street Journal, USA Today, the Chicago Tribune, and numerous
other media outlets.
JJ specializes in weight loss resistance related to food intolerance and has helped hundreds of thousands
of people finally lose the weight and feel better fast. She shows people how to identify sneaky sugars,
crush sugar addiction, and shift from being a sugar burner to a fat burner.
jjvirgin.com
7
Chocolate–Almond
Butter Protein Popsicles
The Sugar Impact Diet Cookbook, Grand Central 2015
Makes 6 servings
Plain old Popsicles will never darken the door of your fridge again.
These are just as easy to make, and so much more flavorful with
only 1 gram of sugar.
INGREDIENTS





2 scoops chocolate protein blend
10 ounces unsweetened coconut milk
2 tbsp almond butter
1 tsp ground cinnamon
1/4 tsp almond extract
METHOD
Whisk together the protein, coconut milk, almond butter, cinnamon, and almond extract in a medium
bowl until well blended. Pour the mixture into six popsicle molds and freeze overnight.
Dip the bottoms of the molds into warm water to remove the popsicles. Store in a resealable plastic
container in the freezer.
8
Spiced Sweet Potato “Fries”
The Sugar Impact Diet Cookbook, Grand Central 2015
Makes 4 servings
“Sugar” and spice and everything nice . . .that’s what these sweet
potato “fries” are made of! They’re gobble‑up good, with a little
heat to make them extra sassy. For best results, make sure the sweet
potatoes are cut evenly so that all of the fries are the same size.
INGREDIENTS







Olive oil for the pan
1 pound sweet potatoes, peeled and cut lengthwise into 1/4 inch-thick wedges
1 tbsp Malaysian palm fruit oil
1/2 tsp ground coriander
1/4 tsp ground cinnamon
1/4 tsp sea salt
1/4 tsp cayenne pepper
METHOD
Preheat the oven to 450°F. Position racks in the center and upper third of the oven. Lightly dampen a
paper towel with a small amount of olive oil and wipe two rimmed baking sheets with it.
Combine the sweet potatoes and palm fruit oil in a large bowl. Combine the coriander, cinnamon, salt, and
cayenne pepper in a separate small bowl. Add the spice mixture to the potatoes and toss well to coat.
Arrange the potatoes in a single layer on the prepared baking sheets, being mindful not to overcrowd
the pans.
9
Zoe Harcombe
What do I do? I read, write and talk about obesity, diet, nutrition, conflict of interest and anything else
related to this topic. I challenge the current dietary advice (e.g. Australia‘s, England‘s and the USA‘s).
I defend red meat (e.g. red meat and mortality, and mortality again, and Alzheimer’s, and cancer and
diabetes). I expose non-evidence based nutritional messages (e.g. five a day, the calorie theory, ‘healthy’
whole grains, why we can’t eat less sugar and more carbs and more). I loathe and expose conflicts of
interest – rarely more lucrative or prevalent than where drug companies are involved (e.g. statins, NICE
and bariatric surgery, the American Dietetic Association and big food and Kellogg‘s).
In trying to understand why obesity increased almost ten fold in the UK between 1972 and 1999 I found
myself looking for what had changed. To cut a long, but fascinating story short, our dietary advice was the
thing that changed. We demonised fat; we eulogised carbohydrate – and epidemics of obesity and type 2
diabetes occurred. Coincidence or cause?
10
Homemade Pâté
Liver is another one of nature’s superfoods but many people
unfortunately find the texture unpalatable. Pate, therefore, is
a great way to get healthy liver into your diet in a delicious dish.
This is a basic recipe which can easily be adapted to suit your own tastes.
You can experiment with different kinds of liver – pork, calves, chicken;
adding additional ingredients – mushrooms, peppers, orange/lemon peel
and changing the balance of ingredients.
Once made, the pate should keep
for a week in a cold fridge and you can eat it as a snack (delicious on celery),
with a salad and one recent guest even had it for breakfast with their bacon and egg!
INGREDIENTS







1 large onion, chopped
1 lb lamb liver, chopped
2 bacon rashers, chopped
Butter for cooking
Salt & pepper – plenty
1/2 tsp dried Italian herbs
1.5 oz heavy cream
METHOD
Heat the butter in a frying pan and lightly fry the onion. Set is aside.
Fry the liver & bacon in this pan until browned.
Return the onions to the pan and stir well together. Add the salt & pepper and ½ the herbs.
(cont.)
11
Homemade Pâté (cont.)
Put the mixture in a mixing bowl and cool for 10 minutes.
Add the cream and hand blend until the substance forms a coarse paste.
Place the pate in small pots, or one serving dish, as desired.
Add a knob of butter to the frying pan and the rest of the herbs. Melt and pour on top of the pate for an
authentic and delicious finish.
12
Butternut Squash Curry
This is a fantastic curry recipe to tempt even the most ardent
carnivores away from meat. Butternut squash is like the meat
of the vegetable kingdom.
INGREDIENTS









2 lbs of mixed vegetables chopped into 1″ squares
1 large butternut squash, peeled, deseeded and cut into 1 inch squares
3 large onions
4 cloves garlic
Two 12 oz cans of chopped tomatoes
1 pint vegetable stock
3.5 ounces block of creamed coconut
2 tsp each of turmeric, cumin, paprika, coriander, chilli powder, curry powder (medium or hot depending on your preference)
Olive oil for cooking
METHOD
Heat the olive oil in a large saucepan and then lightly fry the onions and garlic for 15-20 minutes until
transparent (do not brown).
Transfer this mixture to a side dish then heat some more olive oil in the same pan and put in all the spices
and lightly fry for 2-3 minutes.
Put the onion mix back in the pan with the spices and mix thoroughly.
(cont.)
13
Butternut Squash Curry (cont.)
Add the tinned tomatoes and vegetable stock and bring to the boil. Simmer for 5 minutes then remove
from the heat and allow the mixture to cool slightly before blending it into a smooth mixture.
Return the mixture to the heat and stir in the coconut block until it is completely dissolved.
You now have a delicious curry sauce to which you can add all the vegetables. Put the lid on the saucepan
and simmer gently until the vegetables are cooked to your liking (about 30 minutes).
14
Harissa Spiced Koftas
This is a fantastic curry recipe to tempt even the most ardent
carnivores away from meat. Butternut squash is like the meat
of the vegetable kingdom.
INGREDIENTS





1 lb minced lamb
1 small onion, finely chopped
2 tsp Harissa paste
Sea salt and freshly ground pepper
Barbecue skewers
METHOD
Place the lamb, onion and Harissa paste in a mixing bowl and mix thoroughly. Season well with sea salt
and freshly ground pepper.
Take a small handful of the paste and mould over a wooden skewer, repeat for 7 other skewers, making 8
Koftas. Alternatively, make 8-10 small meatballs.
Either fry, grill, roast or barbecue the Koftas/meatballs for about 10 minutes (5 minutes each side for
Koftas or 15 minutes for meatballs).
15
Veggie Chilli
This is a really filling dish and great for re-heating for quick meals.
INGREDIENTS









3 lbs of mixed vegetables cut into 1 inch cubes (use carrots,
courgette/zucchini, cauliflower, broccoli, and leeks – anything you like)
­
2 large onions, finely chopped
1 clove garlic, crushed­
1 red pepper, deseeded and chopped into 1 inch squares
One 12 oz can of unsweetened kidney beans, drained
One 12 oz can of chopped tomatoes
2 medium chillies, deseeded and sliced
Chilli powder to taste (somewhere between 2 and 4 tsp)
Olive oil for cooking
METHOD
In a large saucepan or wok, heat the oil and lightly fry the onions for 10 minutes until transparent.
Add the pepper and garlic and fry for a further 3-4 minutes.
Then add all the mixed vegetables, including the drained kidney beans, canned tomatoes and chillies and
give it all a good stir.
Stir in the chilli powder and then put the lid on the pan. Bring to the boil then reduce to simmering point
and cook for 20-30 minutes or until the vegetables are cooked to your liking.
Serve with brown rice. Serves 4-6.
16
Meatza
Serves 4-6
If you’ve previously enjoyed delicious, thin crust pizzas, laden with
bubbling melted cheese, herbs, peppers and tomatoes but now abstain
from wheat, you should try a Meatza. Meatzas basically replace the
floury pizza base with a delicious ground meat base that can be jazzed up
with onions, herbs and spices. Top them off with your favorite pizza topping
and you have a very tasty, and nutritious, pizza alternative.
Here’s our basic recipe that you can adapt to suit your own preferences.
INGREDIENTS
BASE
 500g grass-fed beef/lamb mince
 1 large onion
 1 clove garlic
 1 egg
 1 tsp oregano
 1 tsp basil
 1/2 tsp fennel
 sprinkle of freshly ground pepper
 sprinkle of sea salt
TOPPING
 200g cheddar, grated
 1 pepper deseeded & sliced
 1 shallot
 sliced tomatoes
 50g sundried tomatoes (optional – rich)
 sweetcorn, etc. as desired
17
Meatza (cont.)
METHOD
Start by gently frying the onions and garlic in a generous amount of olive oil. Do this very slowly-they
should be lightly caramelized when done.
In a mixing bowl, add the minced meat, fried onions, herbs and egg and mix thoroughly. Then, pat into
the base of a baking dish so that the whole base is covered. Cook in a medium hot oven for 20-30
minutes until the mixture is a dark brown.
Pour off some of the excess fat from the baked base and allow to cool for about 10 minutes. Then, cover
with the cheese, peppers, tomatoes and any other ingredients that you fancy and place back in the oven.
Cook for a further 15 minutes until the cheese is bubbling.
Serve hot with some salad (garnish).
Stir in the chilli powder and then put the lid on the pan. Bring to the boil then reduce to simmering point
and cook for 20-30 minutes or until the vegetables are cooked to your liking.
Serve with brown rice.
18
Dr. Terry Wahls
Dr. Terry Wahls is a clinical professor of medicine at the University of Iowa and a staff physician at the
Iowa City Veterans Affairs Hospital, where she teaches medical students and resident physicians, sees
patients in traumatic brain injury and therapeutic lifestyle clinics with complex chronic health problems
that often include multiple autoimmune disorders, and conducts clinical trials.
She is also a patient with a chronic progressive neurological disorder, secondary progressive multiple
sclerosis, which confined her to a tilt-recline wheelchair for four years. But thanks to the power of the
Wahls Protocol, which is based on Functional Medicine and the Wahls Paleo diet, Dr. Wahls restored her
health and now pedals her bike five miles to work each day.
19
Fermented Red Cabbage
INGREDIENTS
All should be organic:
 1 cup fresh dill weed leaves, minced
 1 medium head red cabbage grated coarsely or shredded
through Cuisinart
 1 orange and peel chopped and put through Cuisinart
 1 tbsp sea salt
 1 or 2 probiotic capsules and or 1/2 cup fermented vegetable starter
METHOD
Save one or two outer leaves for topping the ferment.
Grate red cabbage, add salt and probiotic capsule. Massage with hands, wooden spoon in a NON METAL
BOWL until juices appear.
Stir in minced dill and chopped orange.
Place in a large glass jar or crock to ferment. Place the outer cabbage leaves on top. Weight down. I use a
narrow jar or glass filled with water to hold the leave down. If the juice does not cover the top weighted
leaf; add lime juice or lemon juice until the top leaf is just covered. Place the jar in a cake pan to catch any
liquid if the jar is within 3 or 4 inches from the top. If there is plenty of room, left this not necessary.
Cover with a towel and let sit in corner.
(cont.)
20
Fermented Red Cabbage (cont.)
Recheck in 1 week by taking about a small spoon and tasting it. When it is at the taste you want, the
ferment is finished.
Transfer by hand into a wide mouthed jar ( optional), cover with a screw top lid and place in the fridge.
The longer the cabbage ferments the softer it becomes. I like to have my ferment about 10 days.
21
Jess Sherman
Jess Sherman helps busy mothers simplify their lives by arming them with a powerful
understanding of nutrition and the body.
She coaches parents in dietary strategies that help infants and children calm down,
learn better, feel better, get better sleep, have more energy, have fewer sick days, stay
off medication… and simply become more resilient. She also helps mothers reframe and
reclaim their own health by helping them identify and understand their needs and take
control of their energy.
To better help parents learn to take care of themselves and raise healthy kids Jess has
taken deep-dive training in digestive health, autism spectrum disorders, biological
approaches to mental health, traditional food preparation, yoga and stress management,
functional medicine and has become board certified in practical holistic nutrition.
It is her deepest commitment to help mothers relax, become confident in their parenting,
and live vibrant lives while also being amazing mothers.
22
Homemade Ketchup
INGREDIENTS










12 ounces organic tomato paste
1/4 cup water
2 tbsp raw apple cider vinegar
1/4 tsp mustard powder
1/4 tsp cinnamon
1/8 tsp cloves
1/8 tsp allspice
1/2 tsp sea salt
1/4 cup maple syrup
1 tsp molasses
METHOD
Mix everything in a 500ml mason jar and combine well. Add more water if you like a thinner texture.
TIP: This ketchup ferments beautifully. Simply replace the water with 1/4 cup homemade whey, cover
with a lid and let it sit on your counter for about 4-7 days. This will add a beautiful “zip” to the taste,
reduce the sugar content and make your gut bugs happy.
23
Easy-Peasy Raw
Chocolate Brownies
INGREDIENTS




1 cup shelled walnuts
1 1/2 cups medjool dates (remove pits)
pinch of sea salt or Himalayan sea salt
1/2 cup raw pure cocoa powder
METHOD
Process walnuts in a food processor until they are ground into small pieces
Add the salt and cocoa and pulse to combine
While the blender is on, add the dates, one at a time through the feeding tube
Once all is blended, press the dough into a dish and put the dish in the fridge to chill (about 10 minutes)
cut and enjoy!
24
Super Quick Salmon Cakes
INGREDIENTS








2 cans wild pacific salmon (with skin and bones for added nutrition)
3 eggs
1 tsp dijon mustard
1 tsp dried dill
juice of 1/2 lemon
1 tbsp coconut flour
1/2 tsp sea salt
coconut oil for frying
METHOD
Drain the salmon and combine all ingredients. Mix until smooth. Form into patties.
Melt a generous amount of coconut oil and, when hot, cook the patties over medium heat 3-4 minutes
each side until brown. Be sure the first side has browned before attempting to flip them - they will fall
apart otherwise!
25
Grain Free Crepes
Serves 4
INGREDIENTS







8 eggs
1 1/2 cups light coconut milk
2 tsp vanilla extract
4 tbsp coconut flour
4 tbsp tapioca flour
1 tsp cinnamon
coconut oil for frying
METHOD
Place the eggs, milk and vanilla in a blender and blend to combine
In a separate bowl mix all the dry ingredients
Add the dry mixture to the blender and blend until smooth
Melt coconut oil in a pan and spread about 1/4 cup of the batter in a thin round crepe shape
Cook about 2 minutes on each side
Roll them up and top with yogurt, berries and maple syrup
26
Jo Rushton
Joanna Rushton is the Author of #1 Amazon Best seller ‘Rocket Fuel on a Budget’ and Founder of The
Energy Coaching Institute in Australia. She is an internationally qualified chef, high performance nutrition,
energy, and exercise specialist and host of an upcoming television and digital show on holistic wellbeing.
Jo Rushton is also a highly sought after speaker, facilitator, and panelist member across the inspirational
personal growth, preventative health and wellness platforms where she combines neuro nutrition, neuro
leadership and neuro exercises for optimal performance and productivity.
In her blogs, book, presentations, and workshops, Jo delights in sharing the latest research that confronts
a decade of misleading health and dietary guidelines. She eloquently debunks the myths that keep us
from the real truth and is guaranteed to inspire and mobilise an audience into action!
27
Salmon Green Apple
and Arame Salad
INGREDIENTS









1 salmon fillet seasoned with a little salt and pepper
1 tbsp coconut oil or ghee
1/2 medium apples sliced into match sticks
1/4 medium red onion thinly sliced
1 small carrot sliced into match sticks
1/4 cup of mint leaves
1/4 cup coriander leaves
1 tbsp of Arame seaweed
1/4 cup of lime
DRESSING
Combine the following in sauce pan bring to boil, remove and allow to cool before using.
 1 tsp raw honey
 1 tbsp of fresh squeezed lemon juice
 1 tsp coconut vinegar
 5 grams fresh ginger
METHOD
Pan fry, grill or barbecue the salmon until cooked medium, approximately 4 minutes both sides using
ether coconut oil or ghee.
Combine apple, onion, carrot, seaweed and herbs, add lime juice with ½ the dressing.
Serve the salmon on top of the salad mixture and drizzle the remainder of dressing on top.
28
Braised Celery with
Lemon Thyme Chicken
INGREDIENTS








1 chicken breast seasoned with salt and pepper
2 baby carrots
2 baby parsnips
2 baby leeks
1 celery stick
Sprig of lemon thyme
12 oz chicken stock
1 tbsp ghee
METHOD
Heat the ghee in a large sauté pan and lightly sauté the chicken, breast side down along carrots, leeks,
parsnips and celery. Turn the chicken over and add the chicken stock and lemon thyme. Pop a lid on and
let the whole dish simmer for 15 minutes.
Remove the chicken breast and slice into 5 or 6 slices. Serve the chicken over the braised vegetables
and stock.
29
Peach and Banana Pikelets
Serves 2
INGREDIENTS







1/2 peach diced
1 banana
1 egg
1 tbsp coconut flour
1 tsp cinnamon
Ghee or butter for sauteeing
Cream to garnish
METHOD
In a stainless steel bowl, mash the banana and egg together keeping the mix fairly lumpy, add the diced
peach. Mix in the coconut flour and cinnamon and allow to sit for 5 to 10 minutes.
Heat about 1 tbsp of butter or ghee in a sauté pan on a medium heat. Ladle a small amount of the mix
into pikelet sized portions and sauté for a couple of minutes on both sides.
Served garnished with sliced peach and cream.
30
Coconut Power Smoothie
Serves 2
INGREDIENTS




1 whole young drinking coconut (water and pulp)
1 punnet blueberries
1 tbsp coconut oil
1 tsp cinnamon
METHOD
Put all the ingredients in a blending device, and blend until desired consistency.
31
Raw Chocolate Treats
Makes 24
INGREDIENTS





1.5 cups of cocoa butter
1/2 cup of coconut oil
1/4 cup of honey, or maple syrup or coconut nectar
3.5 tbsp of cocoa powder
Pinch of Himalayan salt crystals
METHOD
Melt cocoa butter and coconut oil in a stainless steel bowl over simmering water. Whisk in your choice of
sweetener and blend till until smooth. Add cocoa powder and blend for about 6 minutes.
Gently pour into moulds and place in fridge to set.
Get your children to be creative. Try adding your favorite nuts, dried fruit, or a drop of essential oil
perhaps, wild orange or peppermint or lavender.
32
Dr. Brett Hill
Dr. Brett Hill is co-host of two of Australia’s top rated health podcasts, public speaker, Paleo advocate, chiropractor, barefoot runner and author of numerous books and e-books. He regularly appears on TV, radio
and in print, and his media appearances, seminars, coaching and consulting have inspired thousands of
people over the last decade to live a long, happy, healthy life full of energy and vitality.
Dr. Brett is the co-host of Australia’s #1 Health Podcast “The Wellness Guys’, author of ‘How to Eat an
Elephant’, Doctor of Chiropractic Medicine and Bachelor of Health Science.
33
Fruit Jellies
INGREDIENTS




3/4 cup lemon juice
1 cup berries (whatever your children prefer)
3 tbsp honey
1/4 cup gelatin
METHOD
Throw it all Into the blender for 4 minutes at a moderate speed and pour into moulds and refrigerate.
34
Hot Chocolate
Serves 2
INGREDIENTS









10 cacao wafers
4 organic dates
Handful cashews (approximately 1/4 cup)
2 cups water
2 tbsp coconut oil
2 tbsp Coconut cream
1 tsp cinnamon
1 tsp vanilla essence
pinch salt
METHOD
Combine all ingredients in a blender, mix and heat until desired temperature.
35
Chocolate Coco-Almond
& Mixed Berry Sorbet
INGREDIENTS
Please note, this is such an easy, fool-proof recipe that I didn’t bother
to properly measure quantities. Adjust to suit your taste preferences
& required servings.
SORBET
 Mixed frozen berries - approximately 1 cup
 Canned or freshly made coconut cream or milk - approximately 1/4 cup
COCO-ALMOND BUTTER
 Raw almonds - 1 cup
 Cacao powder - 1 tbsp
METHOD
Blend the berries & coconut together until they reach a smooth, creamy consistency.
Blend the almonds and cacao together until if forms a paste.
Experiment with coconut flakes, berries, nuts, dark chocolate or whatever your children prefer!
36
Pancakes
INGREDIENTS





6 eggs
3 bananas
1 tsp vanilla extract
1 tsp cinnamon
Optional: Berries of your choice
METHOD
Add all ingredients (except berries) to a blender and blend until combined.
Add a tsp of coconut oil to a pan and heat. Put dollops of batter into a warm to hot frying pan.
Drop in some berries. Cook for a couple of minutes until bubbles appear, flip over and brown the
other side.
Enjoy!
37
Cyndi O’Meara
Not your typical nutritionist, Cyndi disagrees with low-fat, low-calorie diets, believes chocolate can be
good for you and thinks cheating and eating yummy food is an important part of a well-balanced diet.
Cyndi must be doing something right because she maintains a healthy weight and has never (in her whole
life!) taken an antibiotic, pain-killer or any other form of medication. Cyndi is a passionate, determined
and knowledgeable speaker on health issues and uses her education and experience to help others
improve their quality of life so they too can enjoy greater health and longer lives.
Her unique, surprisingly simple and down-to-earth approach challenges and encourages others to
eliminate unhealthy habits and has inspired thousands to make smarter choices about the food they
choose to put into their body. By educating people on how to read food labels, why diets don’t work,
and how drugs can affect your total well-being and vitality, Cyndi confronts her audiences with new
truths and empowers them to make long lasting changes with simple and achievable steps on how
to create healthier habits.
Her qualifications include a Bachelor of Science degree majoring in Nutrition from Deakin University in
Victoria and the University of Colorado in Boulder, Colorado. Cyndi also undertook postgraduate studies
from RMIT Victoria in human anatomy, pathology, physiology and diplomas in diagnosis and management
of health issues.
38
Apple Jelly
Jelly is so simple, easy and nourishing and you can even make it in
under 5 minutes. You can add any seasonal fruits you love,
get creative as there are no rules with jelly ;)
INGREDIENTS







4 tbsp gelatin powder
1 cup cold water or coconut water
3 cups hot filtered water or herbal tea
Juice of 1/2 - 1 lemon
The pulp of 4-5 passionfruit
3 apples, chopped (you can have this cooked or fresh)
Stevia drops to taste
METHOD
Combine the gelatin with cold water and combine until mixed in a glass bowl.
Add all other ingredients together and stir together until the gelatin is dissolved.
Place in the fridge to set.
Once ready, eat and enjoy!
39
Chicken and Vegetable
Bone Broth
INGREDIENTS










1 whole organic chicken or turkey
(Turkey adds a beautiful depth of flavor to the broth)
2 brown onions, quartered
1 tbsp apple cider vinegar (ACV)
2 large rosemary sprigs
2 thyme sprigs
A few sage leaves
1 tsp seaweed salt
1 tbsp dulse flakes
Vegetables of your children’s choosing. I add whatever I have at the time such as carrots, broccoli, cauliflower, zucchini, pumpkin etc.
Garlic to your children’s choosing, I like heaps so usually add a few cloves at the end.
METHOD
Brown the chicken all over in a saucepan large enough for the chicken and enough water to cover it later on.
Add the onions and salt, brown slightly in the fat from the chicken.
Add enough filtered water and ACV to cover the chicken (this may need topping up if it reduces heavily).
Bring to the boil and then reduce to a gentle simmer with the lid on.
(cont.)
40
Chicken and Vegetable
Bone Broth (cont.)
Cook on a simmer for 3 hours. Once the meat is cooked, take all of the meat off the bones and set aside
for later and put in the fridge.
Add the bones back to the stock and cook the bones for up to 12 hours.
Once almost ready, strain the broth and remove the bones (I eat the ends of the chicken bones for
additional nutrition).
Put the liquid broth back onto the stove and add your chosen vegetables herbs and spices and cook for
20-30 minutes or until cooked. At this point you can either leave it a chunky textured soup or blend for a
smoother consistency.
In the last 2 minutes, add chopped garlic and the cooked meat from the fridge to re-heat.
Add additional seaweed salt and/or dulse flakes to taste if needed.
Serve and enjoy!
41
Cultured Tomato Sauce
Makes 1/2 gallon
INGREDIENTS












5 lb very ripe roma tomatoes, washed
2 tsp whole cloves
2 tsp allspice
1/2 tsp cayenne pepper
1 tsp ground black pepper
1 tsp seaweed salt
4 garlic cloves, crushed
2 onions, roughly chopped
1/2 cup apple cider vinegar
1/2 cup honey or pure maple syrup
Vegetable starter culture
Optional: Add fresh or dried herbs and tomato paste for a richer flavour.
METHOD
Combine all ingredients in a large saucepan, bring to the boil and simmer for 3 hours.
Remove from the heat and allow to cool to room temperature. Strain the mixture with a sieve to remove
any tomato skin.
Add the sauce to a blender along with the starter culture and blitz for a minute or two until smooth.
Pour into glass bottles and allow to ferment in a warm dark place for 2-5 days. Once ready refrigerate.
42
Vidya McNeill
Vidya is an integrative
therapist, counselor and
small business consultant
who happily
empowers
professionals who are
dedicated to their personal calling, holistic awareness,
and spiritual growth.
She believes that conscious business is one of the most immediate vehicles for discovering personal
and professional possibilities advancing transformative consciousness in a global marketplace! Vidya Is owner and president at Khijra Inc., business manager for the PPS Success Mastery Centre and
a blog post contributor for the CHEK Institute.
43
Baked Chicken
Children love finger foods. This is a tasty, simple recipe that children
of any age enjoy!
INGREDIENTS




Organic chicken (whole, legs or thighs)
Poultry seasoning
Fresh or dried rosemary
Salted butter
METHOD
Wash chicken. Place in baking pan.
Lightly season with poultry seasoning and fresh or dried rosemary, and pats of salted butter.
Bake at 350°F approximately 1 hour or until meat begins to pull away from the bone.
Serve with your children’s favourite side dish.
44
Chicken or Duck Soup
Children love finger foods. This is a tasty, simple recipe that children
of any age enjoy!
INGREDIENTS








Whole chicken or duck carcass
Fresh chopped celery
2 bay leaves
Fresh or dried thyme
Chopped carrot
Chopped parsnip
Shelled peas or chopped green beans
Optional: shitake mushroom
METHOD
If you used a whole chicken or duck (including organs), put the carcass with bones leftover meat into a
slow cooker. Cover with filtered water.
Cover and simmer for several hours until all the meat falls off the bones.
Cool, strain and remove all bones.
Add the chicken stock and meat back into the slow cooker.
Add vegetables. Cook all until vegetables are tender.
Garnish with fresh parsley or cilantro and fresh chopped spring onion.
Serve warm.
45
Baked Apples
Serves 4
INGREDIENTS







4 large apples
4 dates chopped
1/4 cup raisins
1 tsp cinnamon
1/2 tsp garam masala
4 tsp sweet cream butter
Optional: chopped pecans, coconut cream for topping
METHOD
Core apples. Mix chopped dates and raisins with spices. Fill each apple with dates, raisins and spice
mixture. Add 1 tsp butter to top of each filled apple.
Place the apples in a glass baking dish. Add boiling water to cover bottom of baking dish (about a quarter
of an inch). Bake at 375°F for 30-45 minutes.
Remove from oven when the apples are cooked through and tender (but not mushy).
Serve with coconut cream.
46
Carla Atherton
(R)evolutionary Mama
Carla Atherton, MA, Director of the Lotus Health Project, Writer and Editor, Workshop Instructor,
Functional Diagnostic Nutrition practitioner, Transformational Nutrition Coach, Yoga Instructor, Health
(R)evolutionary, and Children’s Health Advocate
Carla holds an MA in English Literature with a heavy background in Women’s and Gender Studies,
Psychology, and Creative Writing, founded and ran Cahoots Magazine for 8 years, is a trained Functional
Diagnostic Nutrition practitioner and Transformational Nutrition Coach, and is a creative and academic
writer, lecturer, workshop instructor, acreage-living, unschooling mom of three. Carla has led many
workshops in health and wellness, creative writing, philosophy, media studies, essay writing, and critical
thinking for children, youth, and adults since 1998.
Carla is passionate about health and wellness, which, to her, involves all aspects of health including
the physical, mental, emotional, and spiritual. She encourages creativity and self-empowerment and is
passionate about working with children, youth, and adults so they can find their own power to make
their lives full of hope, happiness, and meaning.
47
Crock Pot Meat and Stock
INGREDIENTS





Chicken, duck, beef, pork, lamb, bison, elk, or fish bones
1 tbsp sea salt
Splash of vinegar
Onion, celery & seasonings (optional)
Water
METHOD
Put soup bones from organic, grass-finished, pastured, wild-caught,
or free-range animals (depending on meat or fish being used) in a large pot.
Cover with water and some sea salt (approximately 1 tbsp) and a splash of vinegar to extract the minerals
from the bones.
Turn it up to get it boiling, then once boiling, turn it down so that it is still boiling but not at such a high
temperature. Boil for at least 4 hours for chicken and fish bones (longer for beef and pork) to extract as
much of the minerals and gelatin from the bones as you can.
Refrigerate, freeze, or use the stock right away!
48
Baby Kale and
Beet Salad
INGREDIENTS




Baby kale
Avocado
Red onion
Beets
METHOD
Wash and steam the kale, put into a bowl. Baby kale is best because the larger kale can be tough and strong
in flavor.
Add some previously-steamed and cooled diced beets, fresh avocado, and thinly sliced red onion.
Dress with your favorite vinaigrette dressing.
Toss and enjoy!
49
Vinaigrette Dressing
INGREDIENTS




Cold-pressed extra virgin olive or avocado oil - use about 1/4 cup
Raw apple cider vinegar - use about 1/4-1/3 of the amount
of oil you use. Play with the ratios as everyone has their preference
as to how vinegary they like their dressing
Dash of salt
And any seasonings you like! We like pepper, onion powder or white or green onions, garlic powder
or fresh garlic, dill, sea salt, and pepper.
METHOD
Either blend in a blender or put all ingredients into a jar and shake.
50
Fruity Pops
INGREDIENTS




Fresh fruit
Water (just enough to blend the fruit)
Stevia to taste (we like the liquid Stevia)
Optional:
Coconut milk (creamy and adds some healthy fat)
Camu camu powder or other fruit powder that will add some extra vitamin C to the pops.
METHOD
Blend in a blender and pour into popsicle molds.
Freeze, and enjoy!
51
Amy Roskelley &
Natalie Monson
We love the focus on fruits and veggies for our kids as a way to teach them healthy habits. Not only does
it encourage a positive relationship with food by focusing on what they should be eating, without sending
negative food messages that often is accompanied by guilt and shame.
Amy has a Bachelors Degree in Health Education. Before she started Super Healthy Kids, she worked in
a variety of settings teaching about healthy living and doing on site health assessments. Amy is a mom
of 3 teens who has a passion for healthy living. You can find her hiking with her family in the amazing
mountains of Utah, running in the early mornings, or in the kitchen experimenting with fruits and
vegetables. Amy’s kids will eat almost anything now, but it has taken a long time to get there so don’t
give up!
Natalie is a registered dietitian, and before Super Healthy Kids she worked in a variety of settings in
the medical field. Natalie has always had a passion for healthy eating and active living. She has 3 young
children and enjoys being in the kitchen and experimenting new foods with her kids! Natalie enjoys
running races, working in her yard and garden, and spending time outdoors with her family.
52
Orange Creamsicle
INGREDIENTS




2 cups coconut milk, full fat
2 medium oranges
4 tbsp sweetener
1 tsp vanilla extract
METHOD
Peel and section oranges. Lay flat on a tray and freeze until hardened.
Add coconut milk and half of the oranges to a blender and mix until smooth.
Add the remaining oranges and blend again until smooth.
Add the sweetener of your choice (honey, powdered sugar, maple syrup) and vanilla extract.
Blend.
Pour into a freezer safe container and freeze until solid.
When ready to serve let sit for a few minutes to make it easier to scoop. Enjoy!
53
Sarah Ballantyne
(The Paleo Mom)
Sarah Ballantyne, Ph.D. (a.k.a. The Paleo Mom) is the award-winning blogger behind www.ThePaleoMom.
com, cohost of the top-rated The Paleo View podcast and New York Times Bestselling author of The Paleo
Approach and The Paleo Approach Cookbook. She’s a scientist turned stay-at-home mom whose personal
journey of weight loss and healing launched her career as a top voice in the Paleo and Autoimmune
Paleo communities.
Sarah’s background in medical biophysics and research as a postdoctoral fellow influence her innate
curiosity. She is deeply interested in how the foods we eat interact with our gut barriers, immune
systems and hormones to influence health. Sarah is a leading expert in the Autoimmune Protocol,
and is fascinated by the way lifestyle factors like sleep, stress and activity align to promote healing.
As a stay-at-home mom to two young daughters, Sarah knows that creating healthy families means
more than just explaining the why’s of the Paleo lifestyle. That’s why her blog provides recipes, resources
and tools to make real healing attainable, sustainable and delicious— just what The Paleo Approach is
all about!
Paleo Chicken Fingers
Prep Time: 10 minutes
Cook Time: 16-18 minutes
Serves: 4
INGREDIENTS







1 lb chicken tenders (or skinless chicken breast, cut into strips)
1 egg, beaten
1/2 cup almond meal
1/2 tsp salt
3/4 tsp paprika
1/4 tsp ground coriander seed
1/4 tsp ground cumin seed
METHOD
Preheat oven to 425°F. Line a large baking sheet with parchment paper.
Combine almond meal with spices on a plate or shallow dish. Place beaten egg in a separate
shallow dish.
Dry chicken with paper towel. Dip in egg then dip in almond meal mixture, coating all sides. Place on
baking sheet. Repeat until all chicken tenders are coated.
Bake for 16-18 minutes, turning once in the middle of baking, until completely cooked (interior
temperature should read 180°F).
Perfect Paleo Pancakes
Prep Time: 5 minutes
Cook Time: 10-20 minutes (depending on the size of your skillet)
Serves: 6 large 5-6″ diameter pancakes
INGREDIENTS







2 large green plantains (about 2 cups pureed)
4 eggs
2 tsp vanilla
3 tbsp extra virgin coconut oil
Generous pinch of salt
1/2 tsp baking soda
Extra coconut oil for frying
METHOD
Peel plantains (I find it easier to quarter them before I peel them) and place pieces in your blender
(preferred) or food processor (okay) with the eggs. Blend to form a smooth batter (if your blender has a
smoothie function, that works well here).
Add the rest of the ingredients to the blender or food processor and process on high for an additional
minute (or 2-3 with a food processor to get a really good smooth batter).
Heat 1 tbsp of coconut oil in a frying pan or on a griddle over medium-high heat. Pour batter into the
frying pan until your pancake is the desired size.
Let cook 4-5 minutes on the first side, until the top looks fairly dry with little bubbles in it (just like
regular pancakes!)
Flip! And cook on the second side for about a minute and a half to two minutes.
Repeat with remaining batter, adding a little more coconut oil to your pan as needed.
Paleo Mayo and Ranch Dip
INGREDIENTS
PALEO MAYO
 1/2 cup extra virgin olive oil
 1/2 cup avocado oil
 1 tbsp lemon juice
 1/2 tbsp apple cider vinegar
 1 tbsp dijon mustard
 2 egg yolks
METHOD
Combine olive oil and avocado oil in a measuring cup.
Place lemon juice, vinegar, mustard and egg yolks in food processor or blender. Process around 15
seconds until creamy.
With blender or food processor still running, dribble oil in slowly - should take 3 minutes. It should stay
thick and gradually get lighter and lighter (and look more and more like mayonnaise) as you add the oil.
I typically like to pour out my mayonnaise into a bowl and whip it by hand with a whisk at the end just to
make sure all the oil is well incorporated (if you have a really good food processor, you probably won’t
need to do this). You now have Paleo Mayo!!!
(cont.)
Paleo Mayo and Ranch Dip (cont.)
INGREDIENTS
RANCH DIP
 1/2 cup Paleo Mayo
 2 tbsp creamed coconut diluted into 4 tbsp hot water, cooled
 1 tbsp fresh oregano, chopped
 1 tbsp fresh parsley, chopped
 1/2 tsp garlic powder
 1/2 tsp fresh thyme
 1/4 tsp salt
 1/8 tsp ground Pepper
METHOD
Add diluted creamed coconut and spices to a small food processor or blender. Process until smooth.
Chill in the fridge if there is any residual heat from diluting the creamed coconut.
Stir in Paleo Mayo. Enjoy as a salad dressing or veggie dip!
50/50/50 Burgers
INGREDIENTS




1 lb ground beef (or any other ground meat you enjoy)
1 lb bison liver (or any other liver you enjoy)
1 lb bacon
Tallow/lard/coconut oil for cooking
METHOD
There’s a bunch of different ways you can grind your liver and bacon. Some butchers can do it for you.
You could use a meat grinder attachment for a standing mixer. You can buy inexpensive tabletop hand
crank meat grinders or deluxe electric countertop meat grinders too. And most food processors will do
a pretty acceptable job grinding meat too. I’ve even used a Magic Bullet to grind meat before (although
I think a real food processor does a better job). Bacon grinds more easily when it’s cold, and I like to
grind both the bacon and the liver together when I’m using a food processor (which seems to keep both
from grinding too fine). No matter which kitchen tool you use, the goal is something the same texture as
ground beef. Liver has a lot of moisture in it and it does tend to liquefy a little in food processors.
The bacon will make the mixture a little thicker.
Mix your ground bacon and liver with your ground beef. I just do this with my hands. Form patties of
whatever size you want (my usual is 8 ounces). The liver does make these kind of sticky, but don’t worry,
they’ll be fantastic. If they’re too sticky, try getting your hands wet with cold water (and clean) before
forming the patties.
Cook your burger patties in your favorite way.
(cont.)
50/50/50 Burgers (cont.)
To grill or barbecue, preheat gas or charcoal barbecue or preheat indoor grill to medium-high heat. Place
patties on heated grill. Grill for 6-8 minutes per side, until cooked to your liking.
To pan fry, heat a couple tbsp of a good cooking fat (tallow, lard, coconut oil) over medium high heat.
Place patties in hot pan. Cook 8-12 minutes per side, until cooked to your liking.
To bake, preheat oven to 400°F. Place patties on a deep-rimmed baking sheet or roasting pan. Bake for
18-22 minutes, until cooked to your liking.
Don’t know what to your liking is? Making a different size patty and not sure how long it will take to
cook? The best way to make sure your burgers are perfect is to use a meat thermometer. 140-145°F is
medium, 150-155°F is medium-well, over 160°F is well done.
Kale Chips
INGREDIENTS



8 loosely packed cups kale, torn into 1-1½“ pieces, tough stems
removed
2 tbsp extra virgin coconut oil, melted and still warm
1/4 tsp salt, to taste
METHOD
Preheat oven to 325°F.
Wash and dry kale. Place in a plastic container or large bowl.
Poor warm oil over kale, close container lid, and shake to coat (alternatively, stir to coat in a bowl or give
them a good massage with your hands directly on the baking sheet).
Spread out onto a large baking sheet. Sprinkle with salt (careful, it doesn’t take much).
Bake for 20-22 minutes until crispy. Enjoy!
Paleo Monkey Bars
INGREDIENTS









2 large overripe bananas (ideally so ripe you are thinking
about tossing them in the compost)
1/2 cup crunchy almond butter
3 eggs
1/4 cup extra virgin coconut oil, melted
1 cup almond meal (you could use blanched almond flour instead)
3 tbsp coconut flour (measure after sifting)
1/2 tsp baking soda
1/4 tsp salt
1/3 cup mini chocolate chips
OPTIONAL TOPPING
 1 ounce dark chocolate (aim for 75% cocoa content at least)
 1/2 tbsp butter, lard, coconut oil, palm shortening or ghee (I would only suggest using coconut oil if your interior temperature is less that 74°F)
METHOD
Preheat oven to 350°F. Grease a 9”x13” baking pan with coconut oil, palm shortening, lard or butter (or
use a silicone pan and skip the greasing).
Peel bananas and mash with a fork until mushy and smooth. Add eggs, coconut oil, almond butter, almond
meal, coconut flour, baking soda, and salt. Mix thoroughly to form a batter. Fold in chocolate chips.
Pour batter into prepared baking sheet, and spread batter out evenly with a spatula or spoon.
Bake for 17-18 minutes. Let cool. Cut into squares.
If you are going to do the chocolate drizzle, simply melt chocolate and your chosen fat together. Use a
spoon to drizzle over the top. You can let the drizzle harden at room temperature or pop it in the fridge if
you’re feeling impatient (I cut squares before drizzling, but you don’t have to).
Jimmy Moore
Jimmy Moore catapulted onto the health scene in 2004 after a phenomenal 180-pound weight loss
enabled him to come off of prescription drugs for high cholesterol, high blood pressure, and respiratory
problems. He is the energetic personality behind the über-popular blog Livin’ La Vida Low-Carb and
the host of one of the top-ranked iTunes health podcasts, The Livin’ La Vida Low-Carb Show. He has
interviewed over 700 of the world’s top health experts and has dedicated his life to helping people get
the best information possible about ketosis so they can make the right decisions for their health. Learn
more about Jimmy and his work at www.livinlavidalowcarb.com.
Cookie Dough Brownies
Prep time: 12 minutes, plus 40 minutes to chill
Cook time: 35 minutes
Yield: 16 brownies (1 per serving)
INGREDIENTS
FOR THE BROWNIES
 3/4 cup coconut oil or unsalted butter
 7 ounces unsweetened baking chocolate, chopped fine
 1 1/4 cups powdered erythritol
 1 vanilla bean (about 6 inches long), seeds scraped clean and pod discarded, or 1 tsp
vanilla extract
 1 tsp almond extract
 1/4 tsp fine sea salt
 6 large eggs, separated
FOR THE “HEALTHIFIED” CHOCOLATE CHUNKS OR CHIPS
 2 ounces cocoa butter
 4 ounces unsweetened baking chocolate, chopped fine
 1/3 cup powdered erythritol
 1 tsp vanilla extract or other extract, such as mint
 1/8 tsp fine sea salt
(cont.)
Cookie Dough Brownies (cont.)
FOR THE FROSTING
 1 cup (2 sticks) unsalted butter
 1/4 cup powdered erythritol
 1 tsp stevia glycerite
 8 ounces mascarpone or cream cheese (about 1 cup)
 1/2 cup unsweetened almond milk
 1/4 tsp fine sea salt
 “Healthified” chocolate chunks (from above)
METHOD
Preheat the oven to 325°F. Grease a 9-inch square brownie pan.
Make the brownies: Melt the coconut oil in a saucepan over medium heat, then slowly add the chocolate.
Continue to heat, stirring often, until the chocolate is completely melted. Stir in the erythritol, vanilla
bean seeds, almond extract, and salt. Let cool in the fridge for about 10 minutes.
While it is cooling, place the egg whites in a stand mixer and whip until stiff peaks form. Once the whites
are stiff, slowly add the yolks while mixing on low speed.
Once the chocolate mixture is cooled a bit but still warm to the touch, add it to the egg mixture with the
stand mixer on low. Pour the mixture into the prepared pan and smooth the top. Place in the oven and bake
for about 18 minutes, until a toothpick inserted in the center comes out clean and the brownie begins to
pull away from the sides of the pan. Cool the brownie in the pan on a cooling rack for 30 minutes.
(cont.)
Cookie Dough Brownies (cont.)
While the brownie cools, make the chocolate chunks or chips: Place the cocoa butter and unsweetened
baking chocolate in a double boiler and heat over medium-high heat until fully melted, about 5 to 8
minutes. (Alternatively, heat in a microwave-safe bowl in the microwave on high for 1 minute, then check.
Continue heating for 30-second intervals until melted.) Stir in the erythritol, vanilla extract, and salt.
To make into chunks: Pour the melted chocolate into a truffle mold or 8-inch square baking dish lined
with parchment paper and chill in the refrigerator or freezer until the chocolate is solid, about 1 hour in
the fridge or 5 minutes in the freezer. Chop into chunks.
To make into chips: Line a rimmed baking sheet with parchment paper. Place the melted chocolate in a
small piping bag. Squeeze ¼ tsp of chocolate onto the parchment in a chocolate chip shape and repeat
until you’ve used all the chocolate, keeping the chips about ¹⁄8 inch apart. Chill in the fridge or freezer
until the chocolate is solid, about 1 hour in the fridge or 5 minutes in the freezer.
Make the frosting: In a saucepan, heat the butter over medium-high heat until it turns brown, not black.
Add the erythritol and stevia and continue to cook for about 5 minutes, until well combined. Remove
from the heat and, using a handheld mixer on low speed, mix in the mascarpone, almond milk, and salt
until smooth. Allow the mixture to cool completely, about 15 minutes in the fridge (you don’t want the
chocolate chips to melt), then stir in the “healthified” chocolate chunks or chips.
When the brownie has cooled completely, cut it into pieces and spread the frosting over the number of
brownies you plan to serve. The brownies are best served at room temperature or slightly warm. For an
extra-fancy presentation, drizzle with the chocolate syrup, if desired.
Store leftover frosting and brownies separately in airtight containers in the fridge for up to a week or in
the freezer for up to a month. When ready to serve, take the brownies out of the fridge and gently warm
them in the microwave on medium heat for a few seconds or until the bottom is warm and gooey, then
top with the frosting.
Spring Rolls
Prep time: 15 minutes, plus 10 minutes to marinate filling
Cook time: 10 minutes
Yield: 8 spring rolls (2 per serving)
INGREDIENTS
FOR THE WRAPS
 3 quarts water
 1 tbsp fine sea salt
 1 head green or purple cabbage
 Cilantro stems, scallions, or chives to tie up wraps (optional)
FOR THE FILLING
 1/2 pound ground pork or chicken
 1/4 cup finely chopped green onions
 2 tbsp snipped fresh flat-leaf parsley
 2 cloves garlic, minced
 1 tbsp coconut oil or dark sesame oil (must be organic)
 2 tsp lime juice
 1 tsp grated fresh ginger
 1/2 tsp fine sea salt
 1/4 tsp grated lime zest
 1/4 tsp fresh ground black pepper
 1 tbsp coconut oil, for frying
(cont.)
Spring Rolls (cont.)
FOR THE DIPPING SAUCE
 1/4 cup chicken/beef stock
 3 tbsp coconut oil (no substitutes, it will thicken the cooled sauce)
 2 tbsp lime juice
 2 tbsp powdered erythritol or 1 drop of Stevia to taste
 1 tbsp almond butter
 1 tbsp coconut aminos or wheat-free tamari sauce
 1 tsp fish sauce
 1 tsp grated fresh ginger
 1/2 clove garlic, minced
METHOD
Prepare the wraps: Fill a 4- to 5-quart pot with the 3 quarts water and 1 tbsp salt and bring to a boil.
Meanwhile, make an ice water bath in a large bowl.
Remove 8 outer leaves from the cabbage. Make a cut through each individual leaf at the base where it
attaches to the core. Trim some of the woody stem area from the leaf. Set the rest of the head of cabbage
aside to use for the filling.
Place the 8 cabbage leaves in the boiling water; blanch for 30 seconds to 1 minute, until just wilted. Cool
quickly by dunking the cabbage leaves into the ice water for 1 minute. Remove the leaves from the water
and lay flat on a cloth towel to dry.
(cont.)
Spring Rolls (cont.)
Make the filling: Finely chop about 2 cups of cabbage from the remainder of the head.
In a large bowl, combine the chopped cabbage with the filling ingredients (except the coconut oil) and
marinate for at least 10 minutes (or up to overnight) in the refrigerator.
Heat a wok or large sautee pan over high heat. When hot, swirl in a tbsp of coconut oil. Stir-fry the
ground pork filling until browned. Transfer the browned filling from the wok to a bowl and set aside.
Assemble the rolls: Take a blanched cabbage leaf and lay it flat, with the base end toward you. Place ¼
cup of the filling in the center of the leaf. Fold the base end over the filling and fold both sides in and over
the filling so that it seals the open edges. Continue to roll to the end of the leaf, wrapping tightly. Tie with
a stem of cilantro, green onion, or chive, if desired. Repeat with the remaining leaves and filling.
Make the dipping sauce: In a small saucepan, combine all of the sauce ingredients and heat over medium
heat, whisking continuously, until very smooth. Remove the sauce from the heat, pour into a serving dish,
and allow to cool completely before serving.
NOTE: Homemade bone broth creates a thicker dipping sauce. Store-bought beef broth or stock will
work, but the sauce won’t be as thick.
Dr. Deanna Minich
Dr. Deanna Minich is an internationally-recognized lifestyle medicine expert, creative visionary, and
author of five books. Her twenty years of experience in the nutrition and functional medicine fields
led her to develop an integrated, “whole self” approach to nutrition called Food & Spirit, which is the
practice of understanding one’s eating and living through the seven core symbolic themes.
In 2014 she launched the Certified Food & Spirit Practitioner Program to provide health professionals
with a practical way to apply the Food & Spirit principles into clinical medicine. Dr. Minich has had a
diverse, well-rounded experience in the field of nutrition including clinical practice, research, product
formulation, marketing, writing, and education. She received her nutrition education during her Doctoral
(Ph.D.) study at the University of Groningen in the Netherlands where she researched essential fatty acid
absorption and metabolism, and from her Master’s Degree (M.S.) at the University of Illinois at Chicago,
where she focused on carotenoids and oxidative stress.
Cinnamon-Nut Baked Apple
Serves 2
INGREDIENTS










2 tbsp cashew pieces
2 tbsp pecan pieces
2 dates, cut into pieces
1 tbsp unsweetened coconut flakes
1 tsp cinnamon
1 tbsp raw honey
2 apples, cored
2 tbsp apple juice concentrate
1 cup water
2 tbsp plain yogurt (optional)
METHOD
In a small bowl, mix together the nut pieces, dates, unsweetened coconut flakes, cinnamon, and raw
honey. Place cored apples in a small glass baking dish. Spoon mixture into the center of each apple and
any remainder over the tops of the apples. Combine apple juice concentrate and water and pour over
apples. Bake uncovered at 350˚F for 30 minutes or until apples become soft. Serve with a dollop of yogurt
as topping.
Flax Zucchini Muffins of Joy
Makes 9–10 large muffins
INGREDIENTS














1-1/2 cups brown rice flour
1 cup flaxseed meal
2 tsp baking soda
1 tsp baking powder
1/2 tsp sea salt
2 tsp cinnamon
1/2 tsp cardamom
1/2 cup raisins
1 cup pecans, chopped
1 cup agave nectar or honey
1-1/2 cups zucchini, shredded
3/4 cup full-fat milk or goats milk
2 eggs, beaten
1 tsp vanilla organic coconut oil
METHOD
In a large bowl, mix together dry ingredients (flour, flaxseed meal, baking soda, baking powder, sea salt,
cinnamon, cardamom, raisins, pecans). In a separate bowl, combine zucchini, agave nectar/honey, soy milk,
beaten eggs, and vanilla. Pour combined liquid ingredients into dry ingredient mixture. Stir by hand until
ingredients are moistened. Grease medium-sized muffin pan with organic coconut oil. Fill each muffin well
about 3/4 full with muffin batter. Bake at 375˚F for 15–20 minutes or until slightly browned. Allow to cool
before eating. Stores well in freezer.
Berry Wisdom
Seeker Cobbler
Serves 4–6
INGREDIENTS





2 cups blueberries
1 cup blackberries
1/4 tsp stevia
3 tbsp brown rice flour, sifted
1-1/2 tbsp organic butter, softened
METHOD
Preheat oven to 350˚F. Gently mix berries, agave nectar, cinnamon, and vanilla in a medium-sized bowl.
Place in an 8-inch baking pan.
In separate bowl, combine oats, stevia, brown rice flour, and butter. Mix with fingers until all ingredients are
crumbly.
Spoon on top of fruit mixture.
Bake 35–40 minutes or until slightly browned. Cool before serving.
Green Goddess
Serves 1
INGREDIENTS






1 organic cucumber
1 cup organic broccoli sprouts
1 stalk organic celery
1 organic green apple, cored
1/8 cup chopped mint
1 handful (organic) barley grass
METHOD
Juice all ingredients in a juicer.
Dr. Ritamarie Loscalzo
Dr. Ritamarie Loscalzo is fiercely committed to transforming our current broken disease-care system into
a true health care system where each and every practitioner is skilled at finding the root cause of health
challenges and using ancient healing wisdom married with modern scientific research to restore balance.
As the founder of the Institute of Nutritional Endocrinology, Dr. Ritamarie specializes in using the wisdom
of nature to restore balance to hormones with a special emphasis on thyroid, adrenal, and insulin
imbalances. Her practitioner training programs empower health and nutrition practitioners to get to the
root cause of health concerns by using functional assessments and natural therapeutics to balance the
endocrine system, the master controller.
Dr. Ritamarie is a licensed Doctor of Chiropractic with Certification in Acupuncture and is a Diplomat
of the American Clinical Nutrition Board. She is a Certified Clinical Nutritionist with a Master of Science in
Human Nutrition and Computer Science, and she has completed a 2-year, 500-hour Herbal
Medicine Program.
Gingerbread Cookies
INGREDIENTS










1 cup pecans
1/2 cup almonds, soaked overnight, rinsed and drained
1 cup unsweetened dried coconut
1 tbsp Chia Gel
3 tsp ginger
2/3 tsp nutmeg
2 tsp cinnamon
1/3 tsp cloves
1 pinch sea salt
10 - 15 drops Stevia to taste
METHOD
Process pecans, almonds, coconut, and Chia Gel with salt and spices in food processor until they are
completely chopped. Mixture should be a little coarse and should hold together. If needed, add 1 or 2 tbsp
of water.
Roll or press dough onto non-stick sheets and use cookie cutters to make into desired sizes of
gingerbread people.
Place in freezer until they are firm.