THE PLANT PARADOX DIET FOR BEGINNERS

A Complete Guide to the Lectin-free Diet for Beginners

Includes 30-day meal plan with 60+ delicious, lectin-free recipes.

Madison Hall

THE PLANT PARADOX DIET FOR BEGINNERS

Copyright © 2018

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any information retrieval system, without written permission from the publisher.

ISBN:

This edition of The Plant Paradox Diet for Beginners by Madison Hall is published by an arrangement with Kindle Direct Publishing.

Notice

Medical knowledge is constantly changing. Standard safety precautions must be followed, but as new research and clinical experience broaden our knowledge, changes in treatment and drug therapy may become necessary or appropriate. Readers are advised to check the most current product information provided by the manufacturer of each drug to be administered, to verify the recommended dose, the method and the duration of administration, and the contraindications. It is the responsibility of the practitioner, relying on their own experience and knowledge of the patient, to determine dosages and the best treatment for each individual patient. Neither the publisher nor the author assume any liability for any injury and/or damage to persons or property arising from this publication.

The Publisher

Dedication

To my treasured readers

TABLE OF CONTENT

Introduction

Chapter 1

Plants Don’t Want You to Eat Them

How Lectins Attack the Human Body

Which Foods Contain Lectins?

Which Foods are Lectin-Free?

What if I Can’t Do Without Grains and Legumes?

Chapter 2

What is the Plant Paradox Diet?

How to do the plant paradox diet?

Chapter 3

30-day Sample Menu Plan

Phase One- 3-Day Cleanse Menu plan

Phase Two- 27-Day Repair and Restore Menu Plan

Chapter 4

Recipes

Breakfast Recipes

The Green Smoothie

Peach Cobbler Breakfast Pancake

Warm Gingerbread in a Mug

Easy Cinnamon Cassava Flour Pancakes

Chocolate Cauliflower ‘Nice Cream’ Smoothie Bowl

Pistachio Fudge Cups with Sea SaltOven-baked Okra Bites

No Bake Caramel Apple Bars

Flourless Cheesy Garlic Breadsticks

Chocolate Avocado Pistachio Truffles

Beet and Celery Juice with Boiled Eggs

Pistachio Sesame Seed Balls

Jicama Hash Browns

Mashed Cauliflower Breakfast Bowl

Baked Avocado Egg Cups

Coconut Millet Porridge with Raspberries

Very Veggie Cauliflower Hash Browns

Avocado Green Smoothie

Sweet Potato Aloo Gobi

Paleo Vegan Pancakes

Coconut Millet Porridge with Raspberries

Lunch Recipes

Vegan Basil and Artichoke Shirataki Fettucine Pasta

Vegan Taco ‘Meat’ with Salad

Cilantro and Lime Cauliflower Rice

Shirataki Angel Hair Pasta with Creamy Chipotle Avocado Sauce

Dr. Group’s Liver Cleanse Soup

Mushroom Cauliflower Rice Rissotto

Pumpkin Spice Cauliflower Rice Soup

Cheesy Broccoli Bites

Cream of Asparagus Soup

Baked Kale Chips

Cheesy Oven-baked Mushrooms

Oven-baked Avocado Fries

The Ultimate Plant Paradox Meatloaf

Tarragon Chicken Salad with Cranberries and Avocado Mayo

Lectin-free Bourbon Chocolate Pecan Pie

Plant Paradox Curried Sardines in Radicchio Cups

Cauliflower Gratin with pecans and Caramelized Leeks

Nigella’s New Orleans Coleslaw

Purple Sweet Potato Puree

Orange Cranberry Muffins

Cilantro and Lime Cauliflower Rice

Mushroom Cauliflower Rice Rissotto

Dinner Recipes

Broccoli Chedar Soup

Chicken Cutlet with Cilantro Dipping Sauce

Shrimp and Broccoletti Stir-fry Over Toasted Sesame Cauliflower Rice

Apricot-Balsamic Glazed Chicken Cutlets and Salad with Basil Pesto Dressing

Grilled Chicken, Mushroom, and Limes with Zesty Cauliflower Rice

Wild Yellowfin Tuna with Avocado Salad

Swiss Chard Fritters

Dijon Salmon caked with Minty Millet

Creamy Mushroom Soup

Grilled Sirloin Steak and Leeks with Arugula-Oregano Dressing

Cassava Flour Tortillas

Ginger Sheet Cake with Cream Cheese King

Garlicky Salted Rainbow Oven Fries

Sweet Potato ToastChicken and Goat Cheese Enichiladas

Fettucine Alfredo with Fresh Spring Vegetables

Lemon Asparagus Fettucine

Broiled Clams with Shirataki Noodles

Egg and Avocado Noodle Bowl

Chicken Soup with Shirataki Rice

Vegan Turmeric and Black Peppercorn Sesame Seed Crackers

Roasted Cauliflower ‘Steaks’ with Lemon-Dill Tahini Dressing

Broccoli Cheddar Soup

Shrimp and Broccoletti Stir-fry Over Toasted Sesame Cauliflower Rice

Grilled Chicken, Mushroom, and Limes with Zesty Cauliflower Rice

Creamy Mushroom Soup

Chicken and Goat Cheese Enichiladas

Conclusion

INTRODUCTION

All you have to do to stay healthy is to eat fewer carbs, stay away from sugar, and have a lot of organic vegetables and plants, and exercise regularly right?

Wrong!

I’m sorry to be the one to break it to you but some of the ‘healthy’ plants and vegetables you are consuming are making you sick.

You’re probably having the exact reaction I had when I first heard of the Plant Paradox diet right now.

Personally, I was tired of diets - I hated them.

This one comes and stays “Stop eating carbs, they’re killing you”

While you’re still doing the victory dance, happy to have conquered your love for carbs, another one comes and says “Fats are the enemy, eat carbs but ignore fats”

Truth is, if we wanted to listen to all the ‘professionals’ who have ‘discovered’ something ‘dangerous’ about the traditional human diet, you and I will probably just stick to eating stones.

So when I heard about the plant paradox thing, I just hissed it off.

Until I saw a recent photo of Kelly Clarkson next to an interview that she did. She was looking so slim and very beautiful.

The interview was about how she lost all the excess weight so naturally, I was interested.

She was crediting this same Plant Paradox thing for her weight loss- of course; all my paid sponsorship sensors went up.

But something caught my eye (or should I say captured my heart) in the interview, and led me to give the Plant Paradox diet a try.

She talked about the fact that many people are on supposed healthy diets, for years in fact, following all of the rules strictly, and still never losing any significant weight, just a few pounds every now and then.

She was describing me!

Sometimes the scales would even go up after a whole week of following all of the rules and you’re almost screaming at the scale “You bloody liar! How could I have gained 2 pounds when I didn’t have any carbs or desserts this week?”

At that point I had to agree that maybe she was right- maybe Doctor Gundry was right- maybe the so-called healthy foods are not so healthy after all.

I decided to try to 3–day cleanse and because I lost 3 pounds in 3 days, I decided to follow through with the diet.

Today, I am 35 pounds lighter and my arthritis? Gone! Completely!

I have since dedicated my time to letting people know about this amazing diet.

Well, it’s not a diet for me but a lifestyle change and I hope that you too can make this lifestyle change because the key to the quick and sustainable weight loss and better health that you’re seeking may lie with getting rid of the fat-promoting, gut-irritating, cancer-causing, diabetes-inducing, inflammatory protein called Lectins from your diet.

In this book, you’ll learn:

What Lectins are and How they Attack your Body

How Lectins Make you Fat and Hungry all The Time

The Diseases Lectins Cause

What a Lectin-free Diet Can Do For Your Weight and Health

How to Kickstart a Lectin-free Diet (Plant Paradox Diet)

30-Day Lectin-Free Menu Plan

63 Delicious Lectin-Free Recipes including Breakfast, Lunch and Dinner Recipes

1

Plants Don’t Want You to Eat Them

The Plant Paradox diet is an eating plan that involves getting rid of the Lectins in your plate.

Yes, Lectins are evil, and they have been linked with many of the deadly diseases floating around town today, especially cancer, arthritis, diabetes, and a host of other diseases.

Several scientific studies have revealed that a Lectin-free diet is one of the most effective ways to prevent, or get rid of the symptoms of many diseases.

So what are Lectins and why are they so dangerous?

Do you have a garden? Or have you ever plucked a fruit or any crop at all from a tree?

You see, when you do that, its fun for you. All you have in mind at that point is how you’re going to enjoy a delicious meal but it’s not fun for the tree or plant that you just took those leaves or fruits from- those plants don’t like the fact that you’re destroying them.

So to stop you and all others from treating them with such disregard, some plants decided to use their natural chemistry to protect themselves- yes, plants are smarter than we give them credit for. They’ve been around for millions of years before humans evolved so they are smart enough to use natural defense mechanisms to protect themselves.

Some plants developed a group of proteins called Lectins to attack predators including plant and animals. The idea was that when predators discover that the plants they were consuming were harming them, they would stay far away from the plant and its harvests.

How Lectins Attack the Human Body

When you consume foods that contain Lectins, the Lectins seek out sugar molecules floating in your blood, on your nerves, and around the lining of your gut.

They cling to those cells and prevent them from communicating with your immune system.

With your immune system ignorant of this dangerous foreign body operating freely within your body, Lectins are now free to do as they please.

The first thing they do is to start perforating the holes in between the cells lining your intestines.  This is what leads to a common condition known as Leaky Gut Syndrome.

If this is scary to you, then you’re not even ready for half of the dangerous things that Lectin does in your body especially the part where it mimics the very important regulatory chemical, insulin.

When you consume sugar or carbohydrates (which you probably do every day), the sugar is broken down to be used for energy.

But your body only needs a little amount of sugar for energy at a time. The rest will have to be stored away somewhere, so that your body can always utilize it when it runs out.

This is where insulin is needed because insulin is the only chemical that can transport the excess sugar out of your bloodstream.

Insulin takes the excess sugar now converted into glucose out of your bloodstream, and stashes it within your nerve cells, your muscle cells, and your fat cells.

These cells have sensors on their surface that recognize insulin and opens up to insulin- you see, our bodies are crafted in such a brilliant way that the wrong chemical cannot go into the wrong cells. This is why these cells have sensors that will only open up to insulin.

But do you know what evil lectin does?

It pretends to be insulin!

A particularly notorious Lectin called Wheat Germ Agglutinin (WGA) is responsible for this. It pretends to be insulin and binds to your nerve cells, fat cells, and muscle cells.

With Lectin seizing control of these cells, bad things begin to happen.

First, cell communication is interrupted. Lectin locks insulin out and prevents it from doing its job.

Insulin cannot properly remove, and store the excess glucose floating around your bloodstream in the right cells so what it does is to convert it to fat, and store it in the open fat cells. So rather than store excess glucose so that it can be easily converted and used for energy, excess glucose is stored as fat where the process for breakdown and usage is much more complicated.

So instead of your body to be storing the excess glucose for energy usage, the excess glucose is converted into fat straight up. This is why you’re fat and find it harder to lose weight even when you’re on a healthy diet- Lectin is making a mess of things in there.

Now, what Lectin does to your nerve cells is what makes the situation even worse.

Lectin prevents your nerve cells from receiving sufficient glucose because most of the glucose is being converted into fat.

As your nerve cells are starved of glucose, it becomes difficult for them to communicate with your brain cells effectively. So most times, your brain doesn’t get the signal that you’ve had enough food so you just continue to eat and eat and continue to grow fatter because Lectin is also seeing to it that all the glucose from the excess calories you are consuming are converted into more fat.

The damage doesn’t stop there. Lectins also attack your muscle cells because when your muscle cells don’t receive enough glucose to supply energy to your body; your body will start burning your muscle cells for energy, leading to a condition known as Muscle Atrophy, or Muscle Wastage as a layman would call it.

A few extra pounds are not the only thing you have to be worried about with Lectins. Lectins are also able to trigger a number of diseases and health conditions such as Cancer, Autoimmune diseases, inflammation, leaky gut, arthritis, and mental health issues by breaking down cellular communication within the body, attacking the cells, and weakening the immune system so that toxins are free to roam around the body, and wreak havoc undeterred.

Which Foods Contain Lectins?

If you want to avoid lectins and all of the negative effects that they have on the body, you would have to give up some foods that are known to be very rich in Lectin.

Some of them include:

Grains: Our diet is very rich in grains but the truth is that the human ancestors, the hunter-gatherers were not grain eaters. They relied solely on fruits, vegetables, and plants that didn’t need to be processed or cooked.

It wasn’t until several thousand years ago that humans started eating grains (when agriculture started).

Some diet proponents are of the opinion that the human body isn’t evolved enough to handle grains (I’ll leave this to the Warrior diet folks) but Dr. Gundry, the proponent of the Plant Paradox Diet also explains that when humans started plucking out grains for consumption, it was sort of a rude shock to the plants so they developed Lectins as a defense, to stop the consumption of grains.

So the first group of foods you’ll have to stay away from on the Plant Paradox Diet is Lectins.

Squash: Actually, not just squash but any vegetable that has seeds in it.

These vegetables are not just veggies but fruits, and the seeds and peels of these ‘fruits’ are filled with Lectins so no, you can’t have Zucchini, Squash, Pumpkins, or any other fruits masquerading as a vegetable.

Legumes and Beans: Beans are very high on Lectin, literally. Beans have the highest amount of Lectins in them compared with all other foods so you’ll have to stay away from beans, lentils, peas, and other Lectins.

Nightshade Vegetables: Nightshade vegetables include tomatoes, pepper, eggplant, potatoes, and pepper.

The seeds and peels of these plants also have very high amounts of Lectin in them.

Out of Season Fruits: Don’t pluck any fruits from the tree- it’s better to pick fruits from trees that have let their produce go willingly.

When you pluck out fruits from the tree, you’re forcefully taking the fruit and it’s likely to have some ‘protective Lectins’ in it.

It’s best to eat in-season fruits that are not ‘forcefully taken’.

Corn/Grain-fed Meats: Most farmers feed their poultry and livestock with grains. The bodies of these animals cannot digest Lectins just like the human body so when you consume the meat from these animals, you ingest Lectins into your body as well.

You must always stick with ‘free-range’ meat or pasture-raised meat.

Casein A1 Milk: The story here is that a few thousand years ago, cows in Northern Europe were plagued by some kind of genetic mutation that caused them to start producing lectin-rich milk called Casein A1.

It’s believed that most milk sold in stores are Casein A1 milk.

The cows in Southern Europe were not affected so they still produce Lectin-free milk called Casein A2.

Casein A2 is healthy and Lectin-free so this is what you should be buying.

However, you may only be able to find these in health food stores- just ask for (or check the labels) Southern Europe Buffalo Milk, Goat’s Milk, or Cow’s Milk.

Which Foods are Lectin-Free?

Don’t be discouraged just yet- there’s still hundreds of foods that are delicious and Lectin-free that you can continue to eat.

Some of them include:

Leafy Greens: You can have as many leafy (not seedy) greens as you like including Romaine Lettuce, Spinach, Red and Green Leaf Lettuce, Butter Lettuce, Fennel, Kohlrabi, and Seaweed Vegetables as you like.

Cruciferous Vegetables: Brussels sprouts, Broccoli, Cauliflower, Asparagus, Onions, Mushrooms, and Celery are very safe and healthy to eat on this diet.

Cooked Tubers:  You can have cooked tubers like Sweet Potatoes, Taro root, and Yucca.

Ripe Avocado: Ripe Avocados are the safest fruits that you can have on this diet.  In fact, most Lectin-free recipes have avocados in them whether as oil, butter, or the fruit itself.

Extra Virgin Olive Oil, Coconut Oil, and Avocado Oil: These are also the safest oils that you can use when on the Plant Paradox diet. They are not only Lectin-free; they also contain high amounts of antioxidants and nutrients.

What if I Can’t Do Without Grains and Legumes?

Well, first, that means you can’t do the diet because the diet requires that you stay off grains, legumes, and other Lectin-rich foods completely.

But if you want to reduce the amount of Lectins in your diet, or if at any time during the diet you crave any Lectin-rich foods (I’m not going to sit here and lie to you that you won’t crave cakes and pasta every now and then), you can reduce Lectins to an extent by:

Soaking: You can soak your grains and legumes overnight, then discard the water before using a fresh batch of water to cook your meal. This helps to remove some of the Lectins.

Adding some baking soda to it while it is soaked does an even better job.

Pressure Cooking: A pressure cooker is in fact, a must-have for anyone who wants to do the Plant Paradox Diet because it is the best way to rid your food of Lectins.

You can soak, discard the water, and then use a pressure cooker to make the food afresh.

Fermenting: Fermenting foods also helps to remove lectins because when you allow foods to ferment, the bacteria destroys any defense mechanisms and chemicals in the food including Lectins.

Miso and Tempeh are examples of fermented foods that are made Lectin-free by fermentation.

Peeling and Deseeding: The peels and seeds of many fruits and vegetables have high amounts of Lectins in them which you can get rid of by peeling the skin off, and discarding the seeds.

Buy Refined Foods: Well, many health enthusiasts will argue that refined foods are the worst foods you can ever consume but the truth is that refined foods have already had their Lectins removed. As long as you eat them with a lot of nutritious vegetables, and you eat them in moderation, you’re okay.

2

What is the Plant Paradox Diet?

The Plant Paradox Diet, like I mentioned earlier, is just an eating plan that helps you limit your intake of Lectins and subsequently, all of the health conditions triggered by Lectin consumption.

As you already know, Lectins are dangerous chemicals produced by plants to defend themselves from predators.

The Plant Paradox Diet was made famous by Dr. Steven Gundry who called the World’s attention to the fact that some seemingly healthy foods were actually causing harm of the human body, through his best-selling book titled The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain.

Dr. Seven Gundry is an American Doctor, a graduate of the prestigious Yale University, and the Medical College of Georgia where he obtained his medical degree from in 1977.

Now retired, Dr. Gundry rose to the top of his career, and once held the position of Chairman of Cardiothoracic Surgery at the Seventh Day Adventist Co-educational Health Sciences Center, Loma Linda University of Medicine.

So you see, the Plant Paradox Diet wasn’t created by some hungry individual parading as a food scientist.

Dr. Gundry is not new to making headlines too- he first made headlines the early 90’s when a little boy who was scheduled for a heart surgery at the hospital where Gundry was Head Cardiologist, was ‘miraculously healed’, and no longer needed surgery.

It was said that all Dr. Gundry did was to place the little boy on a diet for a few weeks and that was it- all his symptoms were gone and his heart was healthy and good to go in a few weeks.

Those were the times when Dr. Gundry was testing his theory of the dangers of Lectin, and the health benefits of a Lectin-free Diet.

Even though many Dr. Gundry had helped many people regain their health through the Plant Paradox diet, it wasn’t until 2017 that he published his now famous book and that was when the Plant Paradox Diet became very popular.

How to do the plant paradox diet

This is one of the easiest diets anyone can do because the rules are few and simple.

In fact, it’s just one rule- Avoid Lectin-rich foods.

The diet is in two phases; Phase one and Phase Two.

 Phase One- Cleanse Stage: You have to start the diet with a 3–day Cleanse that will help to get all of the accumulated Lectins out of your system.

You can find the menu plan for the 3–day cleanse in the next chapter but basically, you’ll have a special Lectin-free, antioxidant-rich smoothie for breakfast throughout the cleanse phase.

For lunch and dinner, you can have any Lectin-free soups and salads of your choice.

It is very important that you avoid anything that could introduce toxins or Lectins into your body during the 3-day cleanse. This includes processed foods, packaged foods or any food listed in the ‘Do Not Eat’ list on the last page of this book.

Phase Two- Repair and Restore Stage: After the cleanse phase, your body will be mostly free of accumulated Lectins.

You would now move to the Repair and Restore Phase. During this stage, you would remain on a strict Lectin-free diet. Like I said, it’s a lifestyle change not a diet so if you want to be completely free from the poisonous Lectin, you can stay on the Lectin-free eating plan forever- there’s a lot of healthy, delicious foods that are lectin-free so trust me, you won’ miss much. 

But as a beginner, you can try the 30–day meal plan- check the diet out for a month and see if you like it, and if you do, you can extend the diet for a few months and maybe years.

After the 30-day diet, you’ll become familiar with cooking Lectin-free foods that you would not need a cookbook to cook delicious, Lectin-free food. You would be able to start formulating your own Lectin-free recipes from the comfort of your kitchen.

3

30-Day Sample Menu Plan

Phase One (3-Day Cleanse)

Day

Breakfast

Lunch

Dinner Recipes

1

The Green Smoothie

Vegan Basil and Artichoke Shirataki Fettucine Pasta

Broccoli Chedar Soup

2

The Green Smoothie

Vegan Taco ‘Meat’ with Salad

Chicken Cutlet with Cilantro Dipping Sauce

3

The Green Smoothie

Cilantro and Lime Cauliflower Rice

Shrimp and Broccoletti Stir-fry Over Toasted Sesame Cauliflower Rice

Phase Two (Repair and Restore)

4

Peach Cobbler Breakfast Pancake

Shirataki Angel Hair Pasta with Creamy Chipotle Avocado Sauce

Apricot-Balsamic Glazed Chicken Cutlets and Salad with Basil Pesto Dressing

5

Warm Gingerbread in a Mug

Dr. Group’s Liver Cleanse Soup

Grilled Chicken, Mushroom, and Limes with Zesty Cauliflower Rice

6

Easy Cinnamon Cassava Flour Pancakes

Mushroom Cauliflower Rice Rissotto

Wild Yellowfin Tuna with Avocado Salad

7

Chocolate Cauliflower ‘Nice Cream’ Smoothie Bowl

Pumpkin Spice Cauliflower Rice Soup

Swiss Chard Fritters

8

Pistachio Fudge Cups with Sea Salt

Oven-baked Okra Bites

Dijon Salmon caked with Minty Millet

9

Cheesy Broccoli Bites

Creamy Mushroom Soup

Grilled Sirloin Steak and Leeks with Arugula-Oregano Dressing

10

No Bake Caramel Apple Bars

Cream of Asparagus Soup

Cassava Flour Tortillas

11

Flourless Cheesy Garlic Breadsticks

Baked Kale Chips

Ginger Sheet Cake with Cream Cheese King

12

Chocolate Avocado Pistachio Truffles

Cheesy Oven-baked Mushrooms

Garlicky Salted Rainbow Oven Fries

13

Oven-baked Avocado Fries

Sweet Potato Toast

Chicken and Goat Cheese Enichiladas

14

Beet and Celery Juice with Boiled Eggs

The Ultimate Plant Paradox Meatloaf

Fettucine Alfredo with Fresh Spring Vegetables

15

Pistachio Sesame Seed Balls

Tarragon Chicken Salad with Cranberries and Avocado Mayo

Lemon Asparagus Fettucine

16

Jicama Hash Browns

Lectin-free Bourbon Chocolate Pecan Pie

Broiled Clams with Shirataki Noodles

17

Mashed Cauliflower Breakfast Bowl

Plant Paradox Curried Sardines in Radicchio Cups

Egg and Avocado Noodle Bowl

18

Baked Avocado Egg Cups

Cauliflower Gratin with pecans and Caramelized Leeks

Chicken Soup with Shirataki Rice

19

Coconut Millet Porridge with Raspberries

Nigella’s New Orleans Coleslaw

Vegan Turmeric and Black Peppercorn Sesame Seed Crackers

20

Very Veggie Cauliflower Hash Browns

Purple Sweet Potato Puree

Roasted Cauliflower ‘Steaks’ with Lemon-Dill Tahini Dressing

21

Avocado Green Smoothie

Orange Cranberry Muffins

Broccoli Chedar Soup

22

Sweet Potato Aloo Gobi

Cilantro and Lime Cauliflower Rice

Shrimp and Broccoletti Stir-fry Over Toasted Sesame Cauliflower Rice

23

Paleo Vegan Pancakes

Mushroom Cauliflower Rice Rissotto

Grilled Chicken, Mushroom, and Limes with Zesty Cauliflower Rice

24

Coconut Millet Porridge with Raspberries

Creamy Mushroom Soup

Swiss Chard Fritters

25

Pistachio Sesame Seed Balls

Cheesy Oven-baked Mushrooms

Chicken and Goat Cheese Enichiladas

26

Peach Cobbler Breakfast Pancake

Tarragon Chicken Salad with Cranberries and Avocado Mayo

Broiled Clams with Shirataki Noodles

27

Pistachio Fudge Cups with Sea Salt

Cauliflower Gratin with pecans and Caramelized Leeks

Egg and Avocado Noodle Bowl

28

Chocolate Avocado Pistachio Truffles

Orange Cranberry Muffins

Grilled Sirloin Steak and Leeks with Arugula-Oregano Dressing

29

Jicama Hash Browns

Lectin-free Bourbon Chocolate Pecan Pie

Ginger Sheet Cake with Cream Cheese King

30

Warm Gingerbread in a Mug

Plant Paradox Curried Sardines in Radicchio Cups

Chicken Cutlet with Cilantro Dipping Sauce

4

Recipes

Breakfast Recipes

The Green Smoothie

Ingredients

Servings 1

¼ cup of ice cubes

½ cup of baby spinach

1 cup of chopped romaine lettuce

4 tablespoons of lemon juice (freshly squeezed)

½ avocado

1 cup of filtered water

1 mint spring with stem

6 drops of stevia

Cooking Directions

Combine all ingredients in a high-powered blender and process until smooth.

Serve.

Peach Cobbler Breakfast Pancake

Ingredients

Servings 4

2 ripe peaches (peeled and sliced thinly)

2 large-sized pastured or omega- eggs

¼ teaspoon of baking soda

1 teaspoon of vanilla extract

½ teaspoon of baking powder

5 drops of liquid Stevia

¼ teaspoon of sea salt

5 ounces of goat milk kefir

¼ cups of cassava flour

¼ cups of coconut flour

¼ cups of Tapioca flour

Cinnamon powder for sprinkling

Cooking Directions

Pre-heat your oven to 350 degrees.

Combine kefir, vanilla, eggs, and stevia in a bowl and whisk thoroughly. Add coconut oil and continue to whisk to prevent the oil from solidifying. 

Add all flours to the egg mix and add baking soda and baking powder.

Pour the batter inside a prepared pie pan.

Add each piece of slice on top of each pie and sprinkle cinnamon powder on top.

Place in your oven and bake for 30 minutes.

Test with a toothpick to see if the pancake is ready.

Allow cool and serve.

Warm Gingerbread in a Mug

Ingredients

Servings 1

1 egg (beaten lightly)

1 tablespoon of butter (melted)

½ tablespoon of water

1 tablespoon of coconut flour

½ teaspoon of apple cider vinegar

1 tablespoon of tigernut four

2 tablespoons of maple-flavored erythritol

½ teaspoon of ground ginger

½ teaspoon of baking powder

¼ teaspoon of cinnamon

1 pinch of cloves

1 pinch of allspice

1 pinch of nutmeg

Cooking Directions

Combine coconut flour, cinnamon, butter, allspice, tiger-nut flour and ginger in a microwave-safe mug and beat together.

Add apple cider vinegar, syrup and egg. Continue to beat until smooth and consistent.

Place the mug in your microwave oven for 1 minute, 30 seconds.

Remove the mug and use a butter knife to scrap around the edges of the mug so the muffin can come out easily.

Serve topped with cinnamon and butter.

Easy Cinnamon Cassava Flour Pancakes

Ingredients

Servings 4

¼ cups of water

1 cup of cassava flour

1/8 teaspoon of nut meg

3 tablespoons of melted butter (extra for serving)

2 tablespoons of Monk Fruit sweetener

2 large pastured or Omega-3 eggs

1 tablespoon of baking powder

½ teaspoon of vanilla extract

1 teaspoon of cinnamon (extra for serving)

1 ¼ cup of Goat milk kefir

¼ teaspoon of sea salt

Cooking Directions

Place a nonstick griddle over medium-low heat.

Pour flour in a bowl and add baking powder, sweetener, cinnamon, nut Meg and sea salt. Whisk well to combine.

Add eggs, water, and vanilla, and kefir, whisk well to combine.

Combine the powder and eggs mixture and whisk to combine.

Scoop some of the batter with a ¼ measuring cup and pour on a hot griddle. Cook each side until golden brown.

Repeat with the rest of the batter.

Serve with butter and sprinkle with cinnamon.

Chocolate Cauliflower ‘Nice Cream’ Smoothie Bowl

Ingredients

Servings 2

For Toppings:

2 tablespoons of raw cacao nibs

½ cup of wild blueberries

For Nice Cream:

1 large frozen banana

1 tablespoon of almond butter

1 cup of frozen cauliflower rice

2 tablespoon of raw cacao powder

¼ cup and 1 tablespoon of organic almond milk

Cooking Directions

Combine all nice cream ingredients in a Vitamix blender and blend on high speed until well combined and the mixture looks like ice cream.

Transfer to serving bowls and top with raw cacao nibs.

Pistachio Fudge Cups with Sea Salt

Ingredients

Servings 24 small cups

1 cup of Pistachios (chopped)

1 teaspoon of vanilla bean powder

1 cup of coconut oil

1 cup of almond butter

¼ cup of raw cacao nibs

¼ cup of date nectar

Sea salt for topping

Cooking Directions

Combine all ingredients in a small bowl and mix well until smooth.

Divide the mixture amongst a 24-cup muffin tray.

Place muffin tray on a baking sheet and place in the freezer for 10 minutes or until hardened.

Remove from freezer and sprinkle sea salt over each fudge cup.

Place in the freezer and let it sit for 6 minutes.

Enjoy

Cheesy Broccoli Bites

Ingredients

Servings 2

2 tablespoons of avocado oil

3 cups of broccoli florets

For Seasoning:

¼ teaspoon of Himalayan sea salt

¼ cup of almond flour

¼ teaspoon of cayenne pepper

¼ cup of nutritional yeast

¼ teaspoon of garlic powder

Cooking Directions

Pre-heat your oven to 400F.

Combine all seasoning ingredients in a bowl and mix well.

Toss broccoli florets in a large bowl and drizzle avocado oil over it.

Toss broccoli until avocado oil coats all pieces.

Season broccoli florets with half of the prepared seasoning mix. 

Line a baking pan with parchment paper and arrange broccoli pieces on it.

Place in the oven and bake for 10 minutes.

Remove pan from oven, flip florets and sprinkle the rest of the seasoning on it and return to the oven.

Bake for another 25 minutes.

Serve.

No Bake Caramel Apple Bars

Ingredients

Servings 9 Bars

For Crust:

1 pinch of Himalayan sea salt

1 cup of almond flour

1/8 teaspoon of vanilla bean powder

¼ cup of date nectar

1 tablespoon of coconut flour

¼ cup of coconut oil

For Filling:

1 pinch of Himalayan sea salt

4 small apples

¼ teaspoon of ground cinnamon

1 cup of Medjool dates (pitted)

1/8 teaspoon of vanilla bean powder

2 tablespoons of coconut oil

1 teaspoon of freshly squeezed lemon juice

For Topping:

1/8 teaspoon of Himalayan sea salt

½ cup of almond butter

½ teaspoon of vanilla bean powder

½ cup of coconut oil

½ cup of date nectar

Cooking Directions

To make the crust, combine all crust ingredients in a bowl and stir well.

Line an 8x8 sized baking dish with parchment paper.

Pour the mix into the baking dish and spread evenly.

Press down firmly and set bowl aside while you prepare filling. 

Pour all the ingredients for filling in a blender or a food processor and pulse until the dates and apples are broken down into very small pieces.

Pour the pulsed mixture in the bowl with the crust ingredients; spread and press down firmly.

Combine all ingredients for topping in a bowl and whisk well until smooth.

Pour the ingredients in the baking dish on top of the filling ingredients. Spread that evenly too.

Put the baking dish together with its contents inside your refrigerator for 30 minutes.

When it is solid, it’s ready to serve. 

Flourless Cheesy Garlic Breadsticks

Ingredients

Servings 10 breadsticks

For Garlic Topping:

1 tablespoon of dried oregano

4 cloves of freshly crushed garlic

1/8 teaspoon of black pepper

1 tablespoon of extra virgin olive oil

1/8 teaspoon of Himalayan pink salt

For Breadsticks:

3 flax eggs (made by mixing 9 tablespoons of purified water with 3 tablespoons of ground flaxseeds)

2 cups of almond flour

½ teaspoon of Himalayan sea salt

2 cups of Daiya Mozzarella Cheese

1 teaspoon of garlic powder

1 teaspoon of extra virgin olive oil

Cooking Directions

Combine all breadsticks ingredients in a bowl and stir to combine.

Pre-heat your oven to 350F.

Pour breadstick ingredients in a baking dish lined with parchment paper.

Use your clean hands to make the dough into a ball shape, then flatten it into a half-inch thick square.

Place in the oven and bake at 350F for 20 minutes.

While breadsticks are in the oven, prepare your garlic topping by combining all the ingredients in a bowl and stirring well until combined.

Add seasonings to taste.

When breadstick is baked, remove from oven and use a butter knife to spread garlic toppings over it. Spread evenly.

Use a pizza cutter to slice and serve.

Chocolate Avocado Pistachio Truffles

Ingredients

Servings 4

For Coating:

¼ cup of ground pistachios

For Truffles:

1 pinch of Himalayan sea salt

1 avocado

1/8 teaspoon of vanilla bean powder

1 cup of Medjool dates

1 tablespoon of purified water

½ cup of organic almond butter

1 tablespoon of organic coconut oil

2 tablespoons of raw cacao powder

Add-ins:

¼ cup of pistachios

Cooking Directions

To prepare coating, Pour pistachios in a coffee grinder and process into powder. Pour in a bowl and set aside.

For add-ins, use a flat side of a butter knife to chop pistachios into small pieces.

Now, to prepare truffles, combine all truffles ingredients in a food processor and process into a moist thick ball.

Use your hand to add in chopped pistachios. Make sure they are evenly distributed.

Use a tablespoon to scoop some of the mux and roll in between your hands to form small balls.

Place each small ball of truffles into the bowl of powdered pistachios and make sure the pistachios coat each ball evenly.

Place the coated truffles in a plate lined with parchment paper.

Place the plate in a refrigerator for 15 minutes.

Serve.

Oven-baked Avocado Fries

Ingredients

Servings 4

For Bread Crumbs:

½ teaspoon of Himalayan pink salt

½ cup of almond flour

½ teaspoon of smoked paprika

½ teaspoon of garlic powder

½ cup of nutritional yeast

½ teaspoon of cayenne pepper (optional)

Others:

½ cup of homemade almond milk

2 firm and slightly under ripe avocados (pitted)

Cooking Directions

Combine all breadcrumb ingredients in a small bowl and stir well. Add seasonings to taste.

Pre-heat your oven to 420F.

Separate avocados from skins and slice from bottom to top. You should have 3 or 4 thick strips.

Line a baking dish with parchment paper.

Take each avocado slice and dip it in the bowl of milk till all avocado slices are coated evenly in milk.

Next, dip the avocado slices in the bowl of breadcrumbs mix until the crumbs coat the avocado slices completely.

Place each coated avocado slice in your baking dish and place the dish in your pre-heated oven.

Bake at 420F for 10 minutes. Flip and bake the other side for another 10 minutes until both sides are golden brown,

Serve with lectin-free dipping sauce of your choice.

Beet and Celery Juice

Ingredients

Servings 1

½ of a lemon

1 beet

7 stalks of celery

Cooking Directions

Combine all ingredients in your juicer.

Enjoy!

Pistachio Sesame Seed Balls

Ingredients

Servings 15 balls

1 tablespoon of coconut oil

½ cup of almond butter

1 cup of Medjool dates (pitted)

½ cup of sesame seeds

½ cup of Pistachios

Cooking Directions

Set sesame seeds aside.

Combine all other ingredients in a food processor and chop finely.

Use your hands to stir the seeds.

Use a spoon to scoop some of the mix, and then use your hands to make it into a ball.

Place the balls in your refrigerator for 30 minutes.

Serve.

Jicama Hash Browns

Ingredients

Servings 2

1 sweet onion

2 Eggs (beaten and refrigerated)

2 Garlic cloves

1 Jicama

Avocado oil

Cooking Directions

Peel and grate Jicama.

Chop half of the onions and lightly crush your garlic cloves.

Combine onions, garlic and grated jicama in a bowl and mix.

Use your hands to scoop some of the mix and flatten it out with your hands to get rid of all the excess juice.

Repeat until there is no more of the mixture left in the bowl.

Place a skillet over medium heat and add avocado oil to heat up.

Place hash browns in skillet to brown. Flip and cook the other side.

Cook sunny side up egg and serve on top of hash browns.

Mashed Cauliflower Breakfast Bowl

Ingredients

Servings 3

1 tablespoon of avocado oil

8 slices of tempeh bacon

Coarse sea salt for garnish and sea salt for seasoning (to taste)

2 heads of cauliflower

2 tablespoons of diary-free beef tallow

2 tablespoons of grass-fed gelatin

2 teaspoons of sea salt

2 tablespoons of nutritional yeast

¼ cup of coconut milk

¼ teaspoon of onion powder

2 teaspoons of dried chives

½ teaspoon of garlic powder

2 teaspoons of dried parsley

½  teaspoon of dried dill

1 ½ cups of whole baby Portobello mushrooms

4 cups of arugula

3 tablespoons of coconut aminos

Cooking Directions

First, make mashed cauliflowers by removing the leafy parts of the stem and chopping off the heads of your cauliflower.

Steam cauliflower heads slightly.

Pour steamed cauliflower heads in a blender and pulse until smooth. Pour in a bowl.

Add nutritional yeast and 1 tablespoon of coconut milk at a time until you’ve added all the milk.

Add ¼ teaspoon of onion powder, 2 teaspoon of dried chives, ½ teaspoon of garlic powder, 2 teaspoons of dried parsley and ½ teaspoon of dried dill. Mix everything into your mashed cauliflower. Set aside.

Place a sauté pan on low heat and add avocado oil.

Add your sliced mushrooms to cook until flavors are released.

When mushrooms are cooked, add coconut aminos. Cook until coconut aminos are caramelized.

Remove from heat and sprinkle coarse sea salt over it. Set aside.

Line a baking sheet with parchment paper.

Pre-heat your oven to 375F.

Arrange your bacons on the baking sheet, place in your oven and cook for 15 minutes.

Remove bacon, allow cool and pat with a paper towel to absorb excess grease.

Chop bacons.

Serve mashed cauliflower topped with mushrooms and bacons.

Baked Avocado Egg Cups

Ingredients

Servings 2

4 Omega 3 or Pastured eggs

2 avocados

Fresh cilantro and green onions for toppings

Salt and pepper to taste

Cooking Directions

Pre-heat your oven to 350F.

Slice your avocados in half and remove the pit.

Place the avocados in a large baking dish with the top side up.

Crack one egg inside each avocado half.

Sprinkle sea salt over each avocado slice.

Bake in the oven for 20 minutes.

Serve with sliced green onions a fresh cilantro.

Coconut Millet Porridge with Raspberries

Ingredients

Servings 3

2 tablespoons of erythritol

1/3 cup of millet (washed and drained)

½ teaspoon of coconut extract

½ cup of full-fat coconut milk

1 cup of water

1 pinch of salt

3 tablespoons of unsweetened coconut

1 cup of fresh raspberries

A dash of unsweetened almond milk

Cooking Directions

Place a small saucepan over heat and pour in your millet, water, coconut milk, erythritol coconut extract and salt. Mix well and bring to a boil.

Reduce heat to low and place a lid over the saucepan. Allow simmer for 30 minutes. After the first 15 minutes, stir and cover it. You can stir every 5 minutes after that.

Cook until most of the water is absorbed and the millet looks like cream of wheat.

Serve and top with almond milk, raspberries, and toasted coconuts.

Very Veggie Cauliflower Hash Browns

Ingredients

Servings 1

½ avocado

2 eggs

½ lime

Pepper, salt and garlic powder to taste

1 ½ cups of cauliflower rice

Extra virgin olive oil

1 green onion (chopped)

1 handful of baby spinach

4 ounces of mushroom (sliced)

Cooking Directions

Combine avocado, lime, salt, pepper and garlic powder in a small bowl and use a fork to mash it.

Break the eggs in a separate bowl, add pepper and salt, and whisk together.

Place a medium-sized skillet over medium heat and add extra virgin olive oil to heat up.

Add mushrooms and sauté until the mushrooms release their flavor.

Add pepper, garlic powder and salt and sauté until golden brown. Set aside.

Increase heat to medium high and add cauliflower, salt, pepper and garlic powder. Sauté for 5 minutes.

Reduce heat and add the mushroom mix to the cauliflower mix. Add spinach and green onions. Stir. Cook until spinach is slightly wilted.

Add your whisk eggs and scramble.

Serve topped with salsa and mashed avocado.

 Avocado Green Smoothie

Ingredients

Servings 3

Juice of 1 lemon (freshly squeezed)

6 cups of romaine lettuce (chopped)

3 cups of water

3 tablespoons of hemp hearts

3 cups of baby spinach leaves

3 tablespoons of coconut butter

1 ripe avocado

1 small bunch of fresh mint leaves

1 piece of raw ginger

Cooking Directions

Wash and chop all ingredients.

Toss in your and process until you get a desired consistency.

Serve and enjoy.

Sweet Potato Aloo Gobi

Ingredients

Servings 6

½ cup of filtered water

¼ cup of butter

1 bunch of cilantro leaves (chop off tender stems)

2 onions (diced)

1 tablespoon of whole cumin seeds

2 sprinkles of sea salt

2 teaspoons of ground cinnamon

2 tablespoons of curry powder

1 head of cauliflower (cut into florets)

2 large sweet potatoes (peeled and cut into 1 inch chunks)

1 cup of frozen peas

Cooking Directions

Place a skillet over medium heat and add butter to melt.

Add cumin seeds in melted butter and fry gently.

Add onions and sauté until softened.

Add cinnamon and curry and stir. Allow cook for another minute.

Add cauliflower florets and sweet potato chunks. Stir well to allow sauce coat the potatoes and cauliflower florets.

Add salt and a little water.

Place lid on the skillet and allow cook for 20 minutes or until sweet potatoes are tender.

Turn heat off and stir in cilantro and peas.

Serve.

Paleo Vegan Pancakes

Ingredients

Servings 4

¼ teaspoon of sea salt

2 tablespoon of apple cider vinegar

1 cup of almond four

1 tablespoon of maple syrup

¾ cup of tapioca flour

1 tablespoon of baking powder

1 tablespoon of coconut oil (melted)

2/3 cup of unsweetened almond milk

1 teaspoon of pure vanilla extract

Cooking Directions

Combine all ingredients in a high-powered blender and process until smooth. You can add extra water if you prefer a watery consistency.

Place a skillet on medium heat and add a little butter or avocado oil to grease the pan.

Scoop ¼ cup of the blender batter and pour in the greased skillet.

Allow cook until golden brown and flip. Cook the other side for until golden brown.

Serve with any nut butter of your choice.

Lunch Recipes

Vegan Basil and Artichoke Shirataki Fettucine Pasta

Ingredients

Servings 4

For Sauce:

½ teaspoon of black pepper

1 ¼ pine nuts

½ teaspoon of Himalayan pink salt

¾ cups of homemade almond milk

1 tablespoon of extra virgin olive oil

2 tablespoons of lemon juice(freshly squeezed)

2 cloves of garlic (freshly crushed)

2 tablespoons of nutritional yeast

For Noodles:

2 packs of Shirataki Fettuccine Pasta

For Add-ins:

1 14-ounce can of artichoke hearts

8 fresh basil leaves

Cooking Directions

Cook Fettuccine pasta according to instructions on the package and set aside.

Chop artichokes into small pieces.

Chop basil into long strips.

Combine all sauce ingredients in a Vitamix blender and blend until smooth and creamy.

Pour sauce ingredients in a bowl and stir in your pre-cooked noodles.

Add basil and artichokes to the bowl and stir.

Toss until everything is evenly distributed.

Serve garnished with chopped basil.

Enjoy.

Vegan Taco ‘Meat’ with Salad

Ingredient

Servings 1

1 teaspoon of chili powder

2 cups of walnuts

1 teaspoon of chipotle powder

10 teaspoons of extra virgin olive oil

1 teaspoon of cumin powder

½ teaspoon of Himalayan pink salt

Cooking Directions

Combine all ingredients in a food processor and process until walnuts are broken down into very small chunks (not smooth).

Add seasonings to taste.

Serve with preferred salad.

Cilantro and Lime Cauliflower Rice

Ingredients

Servings 1

Cauliflower Rice:

2 cups of cauliflower rice

1 tablespoon of avocado oil

½ teaspoon of ground black pepper

2 tablespoons of lime juice

1 teaspoon of Himalayan pink salt

2 tablespoons of lime juice

Mix-in:

¼ cup of fresh cilantro (chopped)

Cooking Directions

Place a skillet over medium heat and allow it to heat up.

Add cauliflower rice ingredients to the pan and sauté for 5 minutes. Add seasoning to taste.

Remove the pan from heat and stir in cilantro until evenly distributed.

Serve and garnish with extra cilantro.

Shirataki Angel Hair Pasta with Creamy Chipotle Avocado Sauce

Ingredients

Servings 2

For Pasta:

2 packs of Shirataki Angel Hair Pasta

For Sauce:

½ teaspoon of Himalayan Pink Salt

2 avocados

1 teaspoon of ground chipotle powder

2 tablespoons of lime juice

¼ cup of extra virgin olive oil

Cooking Directions

Prepare Angel Hair Pasta according to the ingredients on the package.

Combine all sauce ingredients in a Vitamix blender and process until smooth.

Add seasoning to taste.

Pour sauce ingredients in a bowl, add pasta and toss until evenly coated.

Serve and garnish with fresh cilantro.

Dr. Group’s Liver Cleanse Soup

Ingredients

Servings 3

½ teaspoon of black pepper

3 cups of purified water

½ teaspoon of ground oregano

2 beets (diced)

½ teaspoon of ground turmeric

1 cup of vegetable broth

1 teaspoon of Himalayan pink salt

2 carrots (sliced)

2 bay leaves

2 cups of broccoli

Juice of ½ lemon (freshly squeezed)

1 red onion (diced)

10 cloves of garlic

Cooking Directions

Place a pot over medium heat and add all ingredients. Bring to a boil

Reduce heat to low and allow simmer for an hour.

Add seasonings to taste.

Serve.

Mushroom Cauliflower Rice Rissotto

Ingredients

Servings 2

½ teaspoon of organic sage (ground)

4 cups of cauliflower rice

1 ½ cups of organic baby Bella mushrooms (diced)

1 teaspoon of organic pepper (ground)

½ cup of organic red onion (diced)

1 teaspoon of Himalayan pink salt

2 cloves of garlic (crushed)

2 tablespoons of extra virgin olive oil

1 can of organic full-fat coconut milk (refrigerated overnight)

Cooking Directions

Place a skillet on medium heat and add all ingredients except coconut milk and cauliflower rice. Cook until mushrooms and onions turn soft.

Remove coconut milk from the fridge and carefully scoop out the top hardened part. Save the liquid for future use.

Pour the coconut fat and cauliflower rice in the skillet and stir well to combine.

Allow simmer until cauliflower is softened.

Add seasoning.

Serve.

Pumpkin Spice Cauliflower Rice Soup

Ingredients

Serving 4

1 13.5 ounce can of coconut milk

4 cups of riced cauliflower

½ teaspoon of ground black pepper

½ cup of red onion (diced)

1 teaspoon of Himalayan pink salt

1 clove of garlic (freshly crushed)

1 teaspoon of dried rosemary

2 tablespoons of extra-virgin olive oil

1 teaspoon of dried rosemary

2 teaspoons of pumpkin spice

Cooking Directions

Place a skillet over medium heat and add oil to heat up.

Add garlic, onion, salt, rosemary and pepper; sauté for 2 minutes.

Add cauliflower rice to the pan and mix.

Pour all of the coconut milk in the pan and add your pumpkin spice. Stir well.

Add your preferred seasoning.

Allow simmer until cauliflower rice is softened.

Garnish with some dried rosemary and black pepper.

Serve.

Oven-baked Okra Bites

Ingredients

Servings 4

For Bread Crumbs:

¼ teaspoon of garlic powder

¼ teaspoon of Himalayan pink salt

¼ cup of almond flour

¼ teaspoon cayenne pepper

¼ cup of nutritional yeast

For Okra:

2 tablespoons of avocado oil

12 okra pods (sliced)

Cooking Directions

Pre-heat your oven to 425F.

Combine all the ingredients for the breadcrumbs in a small bowl, add seasoning and mix.

Trim off the ends off your okra pods and cut into ¼ inch slices.

Pour sliced okra in a bowl and add a tablespoon of avocado oil. Toss so the oil coats the okra.

Scoop half of your breadcrumb mixture and add to the bowl of okra. Toss gently until evenly distributed.

Add a tablespoon of oil to the bowl of breaded okra and toss once more. Be gentle so that the already coated okra is not affected.

Add the rest of the breadcrumb mixture to the bowl and toss once more to coat evenly.

Pour coated okra slices in a baking pan lined with parchment paper.

Place in your pre-heated oven and bake for 10 minutes.

Remove from the oven, flip and bake for another 10 minutes.

Serve warm.

Creamy Mushroom Soup

Ingredients

Servings 4

2 teaspoons of avocado oil

½ cup of red onions (diced)

1 cup of Shiitake mushrooms

1 cup of vegetable broth

1 cup of baby bella mushrooms (diced)

½ teaspoon of dried thyme

1 13.5 ounce can of full-fat coconut milk

½ teaspoon of black pepper (ground)

1 clove of garlic (freshly crushed)

½ teaspoon of Himalayan sea salt

1 tablespoon of coconut aminos

Cooking Directions

Place a saucepan over medium heat and add avocado oil to heat up.

Toss mushrooms, black pepper, Himalayan salt, mushrooms, onions and thyme in the pan. Sauté for 3 minutes.

Pour in your coconut milk, vegetable broth, and coconut aminos. Stir.

Add seasoning and reduce heat to low.

Allow simmer for 12 minutes.

Serve and garnish with some extra slices of mushrooms and chopped green onions.

Cream of Asparagus Soup

Ingredients

Servings 4

For Sautéed Veggies:

1 teaspoon of ground pepper

12 stalks asparagus

1 teaspoon of Himalayan pink salt

1 cup of onion (diced)

2 teaspoons of extra virgin olive oil

3 cloves of garlic (freshly crushed)

Add ins:

1 can of full-fat coconut milk

1 cup of vegetable broth

Cooking Directions

Chop onions and asparagus.

Place a skillet over medium heat and add olive oil to heat up.

Add garlic, onions, Himalayan salt and asparagus; sauté until asparagus and onions are tender.

Pour coconut milk and vegetable broth in a Vitamix blender.

Pour sautéed vegetable mix in the blender and change to ‘soup’ setting. Blend on high until smooth and creamy.

Pour everything back in the skillet and warm for a few minutes.

Baked Kale Chips

Ingredients

Servings 4

½ teaspoon of Himalayan pink salt

10 cups of Kale (destemmed)

2 tablespoons of nutritional yeast

1 tablespoon of pure avocado oil

Cooking Directions

Pre-heat your oven to 350F.

Shred your kale into bite-sized pieces. Pour in a large mixing bowl.

Drizzle avocado oil over kale making sure to distribute evenly.

Sprinkle salt and yeast over it.

Arrange on baking sheet and bake at 350 for 8 minutes.

Serve.

Cheesy Oven-baked Mushrooms

Ingredients

Servings 2

1 cup of almond milk

2 cups of baby bella mushrooms (remove stems and slice)

For Seasoning:

½ teaspoon of Himalayan pink salt

½ cup of almond flour

½ teaspoon of garlic powder

½ cup of nutritional yeast

½ teaspoon of ground cayenne pepper

Cooking Directions

Pre-heat your oven to 425F.

Combine all seasoning ingredients in a bowl and stir well.

Add salt, garlic and cayenne pepper to taste.

Line a baking pan with parchment paper.

Dip each sliced mushroom in a bowl of almond milk and then dip it in a bowl of seasoning. Make sure it is coated well.

Place each coated mushroom on a baking dish and bake for 10 minutes.

Flip and bake for another 10 minutes.

Serve.

Sweet Potato Toast

Ingredients

Servings 8

1 large sweet potato

Toppings: Chia seeds, scrambled tofu, goji berries

Cooking Directions

Cut sweet potato into ¼-inch thick slices.

Turn your toaster on and set on high.

Toast each potato slice for 5 minutes until both sides are well cooked.

Serve with toppings to taste.

The Ultimate Plant Paradox Meatloaf

Ingredients

Servings 10

1 pound of grass-fed beef (ground)

6 tablespoons of cassava flour

1 pastured egg

1 medium yellow onion (finely chopped)

6 tablespoons of cassava flour

1 small parsnip (grated)

2 big stacks of celery (chopped)

1 teaspoon of pepper

1 small sweet potato (peeled and grated)

1 teaspoon of salt

6 tablespoons of cassava flour

1 tablespoon of dried oregano

2 tablespoons of dried parsley

Avocado oil

1 bunch of mature spinach

Cooking Directions

Pre-heat your oven to 350F.

Line 3 small loaf pans with parchment paper.

Place a sauce pan on medium heat and add avocado oil to heat up.

Add celery and chopped onion. Sauté until tender (5 minutes).

Add spinach and cook until wilted.

Add sweet potato and parsnip. Stir well.

Add one teaspoon of water and mix.

Pour everything in a mixing bowl and allow cool up.

Add all other ingredients and mix well.

Pour the mix in the prepared meat loaf pan.

Bake in the oven for 45 minutes.

Slice and serve.

Tarragon Chicken Salad with Cranberries and Avocado Mayo

Ingredients

Servings 4

Juice of ¼ lemon (freshly squeezed)

2 chicken breasts (pasture-raised)

½ cup of avocado mayonnaise

Lemon rinds

Salt and pepper

Avocado oil

2 heaped tablespoons of finely chopped tarragon

2 stacks of finely chopped celery

Handful of unsweetened cranberries

Coking Directions

Pre-heat your oven to 370F.

Place your chicken breasts in a Pyrex pan.

Drizzle lemon juice and avocado oil over the chicken.

Sprinkle some pepper, salt and a few lemon rinds on top of the chicken.

Cover the Pyrex dish with aluminum foil and place in the oven. Bake for 3o minutes.

Remove from oven and cut into smaller pieces.

Chop your tarragon into small pieces. Do the same for the celery and cranberries.

Mix chopped veggies with chopped chicken. Stir well to combine.

Add lemon juice, salt and pepper to taste, avocado mayonnaise, and some extra virgin olive oil. Mix well.

Serve.

Lectin-free Bourbon Chocolate Pecan Pie

Ingredients

Servings 8

For Filling:

3 ounces of 95% dark chocolate (chopped)

1 cup of sweet potato (puree)

1 tablespoon of granulated monk fruit

2 pasture-raised eggs

5 teaspoons of bourbon

8 tablespoons of pecan butter

1 cup of roasted pecans (roughly chopped)

Half raw pecans (toppings)

1 teaspoon of vanilla

For Crust:

1 pastured egg (whole)

1 egg white (for egg wsh)

1 cup of almond flour

¼ teaspoon of fine sea salt

½ cup of coconut flour

½ cup of cubed butter

½ cup of tapioca starch

Some extra tapioca starch for kneading

Cooking Directions

Pre-heat oven to 350F.

Combine almond flour and coconut flour in a bowl and mix. Add salt and mix well to incorporate.

Pour the flours in a food processor and add cubed butter. Pulse until it forms dough.

Remove dough and make into 2 separate balls.

Flatten out each ball and cover with plastic wrap.

Place in your refrigerator for 30 minutes.

Grease your baking dish.

Remove dough from the refrigerator and dust with tapioca flour.

Place the crust in between two parchment papers and use a rolling pin to flatten it out. Repeat for both sets of crust.

Remove flattened dough from parchment paper carefully and place it in your baking dish.

Use your fork to poke some holes in the dough.

Use the egg wash to wash the edges of the dough.

Place in your oven and bake for 7 minutes while you prepare the filling.

To prepare filling, beat your eggs in a bowl and add your monk fruit sweetener. Beat until well incorporated.

Mix in your bourbon, sweet potato, and vanilla and pecan butter. Mix everything until creamy.

Add roasted pecans and chopped chocolates.

Remove the baked crust from the oven and add your prepared filing on top of one crust.

Add half-roasted pecans on top.

Place the second crust on the first one to cover up the filling.

Bake for 10 minutes.

Serve.

Plant Paradox Curried Sardines in Radicchio Cups

Ingredients

Servings 4

For Curry Mayo Sauce:

2 tins of sardines canned in water

1 heaped teaspoon of goat yoghurt

¾ cups of avocado mayo

½ teaspoon of turmeric powder

2 tablespoons of apples (chopped)

1 teaspoon of curry powder

2 tablespoons of red onion (finely chopped)

2 tablespoons of pear (finely chopped)

2 tablespoons of capers (rinsed and patted dry)

Toppings:

2 hard-boiled eggs

Few slices of watermelon radish

Extra virgin olive oil

Few radicchio leaves (washed, patted dry and cut in half)

Parsley

Pepper

Cooking Directions

Drain sardines of water and pour the fish in a mixing bowl.

Add all sauce ingredients and mix together.

Scoop some of the sardine mix and pour inside each radicchio boat.

Add toppings.

Serve and enjoy.

Cauliflower Gratin with pecans and Caramelized Leeks

Ingredients

Servings 6

1 tablespoon of balsamic vinegar

1 large head of cauliflower (washed and cut into large-sized florets)

2 big leeks (cut in half and patted dry)

1 cup of heavy cream

3 ounces of grated Gruyere cheese

1 nutmeg (freshly grated)

½ cup of ground pecans (dry roasted and ground)

A handful of parmesan

Salt and pepper to taste

Cooking Directions

Pre-heat your oven to 375F.

Boil cauliflower florets for 7 minutes.

Drain and pour in a baking dish.

Add Gruyere cheese, salt, pecans, pepper, and nutmeg. Mix.

Place baking dish in oven and bake for 30 minutes.

Slice your leeks in half.

Place a saucepan over medium heat and add avocado oil to heat up.

Reduce heat to low and add leeks.

Continue to stir-cook leeks. It should take about 25 minutes to caramelize.

Serve cauliflower with caramelized leeks on top.

Enjoy.

Nigella’s New Orleans Coleslaw

Ingredients

Servings 4

1 tablespoon of apple cider vinegar

½ medium white cabbage (finely sliced)

1 tablespoon of extra virgin olive oil

¼ small red cabbage (finely sliced)

5 tablespoons of avocado mayonnaise

2 medium carrots (grated)

1 handful of slightly roasted pecans

2 celery stalks (finely sliced at angle0

5 spring onions (sliced at an angle)

Salt and pepper to taste

Cooking Directions

Pre-heat your oven to 350F.

Place pecans in a baking dish and place in the oven. Roast for 8 minutes.

Mix the roasted pecans with the rest of the ingredients.

Add salt and pepper to taste.

Add mayo and apple cider vinegar.

Serve.

Purple Sweet Potato Puree

Ingredients

Servings 4

1 tablespoon of extra virgin olive oil

2 medium-sized purple sweet potatoes

Fresh rosemary (a few small stems)

2 tablespoons of French butter

Himalayan pink salt to taste

A drizzle of lime juice

Cooking Directions

Boil your potatoes in a pot filled with water (water should cover the potatoes slightly).

Toss potatoes in a bowl and mash.

Add pepper, salt and butter.

Serve mashed potatoes topped with fresh rosemary, French butter, drizzle of lime juice, and some extra virgin olive oil.

Orange Cranberry Muffins

Ingredients

Servings 3

½ cup of dried, unsweetened cranberries

3 large pastured omega-3 eggs

1 tablespoon of orange zest

¼ teaspoon of baking soda

¼ cup of xylitol

¼ cup of extra virgin coconut oil (melted)

¼ cup of coconut flour

1 tablespoon of orange zest

¼ teaspoon of iodized salt

Cooking Directions

Pre-heat your oven to 350F.

Line a 6-cup muffin tray with paper liners.

Combine baking soda, coconut flour, coconut oil, xylitol, orange zest, eggs and salt in your food processor. Process until smooth.

Add cranberries to the blended mix and stir.

Pour the batter into your prepared muffin trays and place in the oven. Bake for 20 minutes.

Serve.

Dinner Recipes

Broccoli Cheddar Soup

Ingredients

Servings 4

1 cup of goat’s milk Cheddar (shredded)

3 cloves of garlic (minced)

1 yellow onion (minced)

2 cups of broccoli florets

2 cups of vegetable broth

1 tablespoon of sea salt and black pepper

2 ribs of celery (diced)

1 cup of coconut cream

¼ cup of extra virgin olive oil

Cooking Directions

Place a large soup pot over medium heat and add olive oil to heat up.

Add onion celery, broccoli, pepper, and salt and garlic powder. Stir and cook until veggies are tender.

Add broth and coconut cream. Stir and add ¾ of goat cheddar. Stir until goat cheddar is completely melted.

Serve topped with some goat cheese cheddar and chopped green onions.

Enjoy.

Chicken Cutlet with Cilantro Dipping Sauce

Ingredients

Servings 1

2 cups of cilantro (chopped)

¼ teaspoons of sea salt

1 tablespoon of avocado oil

¼  cups of extra virgin olive oil

1 pastured chicken cutlets (cut into thin strips)

Cooking Directions

Place a small skillet over medium heat and add avocado oil to the skillet.

Pour your chicken strips in the skillet and sprinkle sea salt over it. Sauté chicken for 5 minutes.

Remove sautéed chicken from pan and set aside to cool.

To make your cilantro dipping sauce, add your olive oil and cilantro to a high-powered blender and add sea salt. Blend on high until very smooth. Pour the sauce into a serving bowl.

Serve chicken with cilantro dipping sauce.

Shrimp and Broccoletti Stir-fry over Toasted Sesame Cauliflower Rice

Ingredients

Servings 4

¼ cups of unsalted vinegar

½ cauliflower head (riced)

¼ cups of unsalted vegetable broth

1 tablespoon of toasted sesame seeds with some extra for serving

1 10 ounce bag of Broccoletti

3 tablespoons of avocado oil

1 tablespoon or 2–inch piece of fresh ginger

1 pound of wild-caught large shrimp ( raw)

1 teaspoon of garlic (minced)

1 bunch of scallions (sliced)

Cooking Directions

Pour cauliflower rice in a microwave-safe dish and steam for 5 minutes.

Place a large skillet over medium heat and add 1 tablespoon of avocado oil.

Add the shrimps to the skillet and stir-cook for 3 minutes.

Remove shrimps to a clean plate and set aside.

Pour the rest of the avocado oil in the skillet and add ginger, scallions, and broccolleti. Stir-cook for 9 minutes.

Add vegetable broth, and vinegar, and stir-cook to allow the sauce coat the vegetables.

Serve steamed cauliflower rice and stir-fry over it.

Garnish with sesame seeds.

Apricot-Balsamic Glazed Chicken Cutlets and Salad with Basil Pesto Dressing

Ingredients

Servings 4

1 head of butter lettuce (tear into pieces)

¼ cup of apricot preserves (sugar-free)

2 tablespoons of fresh lemon juice

¼ cups of Balsamic Vinegar

2 1-inch cubes of Parmigiano-Reggiano

½ teaspoon of ground ginger

¼ cups of walnuts

Himalayan sea salt

1 cup of fresh basil leaves

Avocado oil

½ cup of extra virgin Olive oil

8 pieces of pastured, chicken cutlets

Cooking Directions

Pre-heat your grill to medium-low heat.

Combine vinegar, apricot preserves, ginger, and ¾ teaspoons of sea salt in a large bowl. Remove ¼ of the mixture and set it aside.

Pour the cutlets in the bowl and toss to coat.  Set aside for 10 minutes.

Combine lemon juice, olive oil, pine nuts, basil, and cheese in a blender and pulse until well blended.

Grill cutlets for 14 minutes while basting the cutlets occasionally with the ¼ cup of vinegar-apricot preserve mixture you set aside earlier when you are 10 minutes into the grill.

Divide the lettuce amongst serving plates and sprinkle basil-pesto vinaigrette on top. Serve with chicken cutlets.

Grilled Chicken, Mushroom, and Limes with Zesty Cauliflower Rice

Ingredients

Servings 4

Lime wedges for garnish

1 cauliflower head (riced)

A little olive oil for the grill

Zest of one lime

Black pepper and Himalaya sea salt to taste

¾ pounds of Chicken thighs (boneless, skinless and cut into 1 ½ inch pieces)

½ teaspoon of ground cumin

2 Portabella mushrooms (cut into 1 ½ inch pieces)

2 limes (cut each one into 8 pieces )

1 small red onion (cut into 1 ½ inch pieces)

Cooking Directions

Pre-heat your grill with pan to medium-high heat.

Pour cauliflower rice in a microwave-safe dish with cover. Steam for 5 minutes and set aside for another 5 minutes.

Fluff cauliflower rice with a fork and fold in lime zest.

Combine ¼ teaspoons of black pepper, chicken, onions, ¾ teaspoons of salt, mushrooms, limes and onion in a bowl. Add olive oil and toss.

Oil your grill and grill pan lightly with a paper towel and grill your vegetable mixture and chicken in it while stirring occasionally.

Grill for 17 minutes.

Serve and garnish with cauliflower rice and lime wedges.

Wild Yellowfin Tuna with Avocado Salad

Ingredients

Servings 4

2 cups of Arugula (loosely packed)

¼ cups of extra virgin olive oil

2 avocados (diced)

Juice and zest of half a lemon

4 pieces of wild-caught Yellowfin tuna steaks (1/4 pound each)

½ teaspoon of honey

Black pepper and Himalayan sea salt to taste

1 clove of garlic (minced)

1 teaspoon of Italian seasoning

1 small shallot (minced)

Cooking Directions

Combine shallot, oil, Italian seasoning, lemon juice, garlic, lemon zest, ¼ teaspoon of salt, 1/8 teaspoon of black pepper, honey, in a bowl and whisk well.

Arrange the tuna steaks in a shallow dish and rub ¼ cups of vinaigrette on both sides of the steaks. Leave in the refrigerator for 15 minutes.

Add the rest of the vinaigrette to a bowl and add arugula and avocados to the bowl. Toss and set aside.

Pre-heat your grill pan to medium high.

Add tuna steak to the grill and grill for 5 minutes.

Serve with avocado salad on the side.

Swiss Chard Fritters

Ingredients

Servings 4

4 tablespoons of extra virgin olive oil

1 bunch of Swiss Chard (tear and steam)

Organic sour cream for serving

3 cloves of garlic (chopped)

½ cup of cassava flour

½ teaspoon of ground cumin

½ cup of cassava flour

Black pepper and sea salt to taste

2 ounces of goat cheese (crumbled)

Cooking Directions

Combine cumin, Swiss chard, ½ teaspoon of salt, garlic and ¼ teaspoon of black pepper in a blender and pulse until finely chopped.

Pour the mixture in a large bowl and add flour and goat cheese.

Use an ice-cream scoop and take some of the mixture and make it into flat ¼-inch thick flat patties.

Place a non-stick pan over medium heat and add oil. Heat oil up.

Add patties and cook for 4 minutes. Flip and cook for another 4 minutes.

Serve with sour cream.

Dijon Salmon Caked with Minty Millet

Ingredients

Servings 4

2 tablespoons of Dijon Mustard

1 cup of millet

2 scallions (roughly chopped)

2 cups of organic vegetable broth

1 pound of wild Alaskan Sock-eye Salmon (skinned)

½ cup of Kalamata olives

2 tablespoons of extra virgin olive oil

Dijon mustard for serving

Black pepper and sea salt to taste

Cooking Directions

Pour millet in a saucepan placed over medium-high heat, and add the broth. Mix and bring to a boil.

Reduce the heat to low and allow simmer for 20 minutes.

Mix in mint, olives, 1/2 teaspoon of salt, 1 tablespoon of olive oil, and ½ teaspoon of pepper.

Pat salmon with a paper towel to absorb excess water.

Toss salmon in a blender along with ¼ teaspoon of pepper, and ½ teaspoon of salt. Pulse until finely chopped.

Pour the mix in a bowl and add Dijon Mustard and half of your cooked millet. Mix and make into 8 patties.

Place a large non-stick frying pan over medium heat and add 1 tablespoon of olive oil.

Add patties to the pan and cook each side for 2 minutes.

Serve with the remaining millet and add some steamed veggies on the side.

Serve.

Grilled Sirloin Steak and Leeks with Arugula-Oregano Dressing

Ingredients

Servings 4

1 teaspoon of Himalayan sea salt

1 pound of grass-fed Sirloin steak (cut into 2)

2 tablespoons of water

¾ teaspoons of black pepper

2 tablespoons of red wine vinegar

6 tablespoons of extra virgin olive oil

1 garlic clove (coarsely chopped)

1 bunch of leeks (trimmed)

2 teaspoons of dried oregano

5 cups of baby greens

2 cups of baby arugula (loosely packed)

Cooking Directions

Pre-heat your grill to medium-high heat.

Sprinkle 1 tablespoon of oil over your steak and coat with pepper.

Grill steak one side after the other. Grill each side for about 6 minutes.

Remove grilled steak and set aside to cool.

Toss the leeks in a tablespoon of olive oil.

Place leeks over indirect grill heat and grill each side until charred and tender. Chop roughly.

Add oregano, arugula, vinegar, garlic, salt, the remaining oil, and water to a high-powered blender and blend until smooth.

Divide the greens, leeks and steaks amongst 4 serving dishes.

Drizzle arugula-oregano dressing on top.

Serve.

Cassava Flour Tortillas

Ingredients

Servings 2

1 cup of warm water

1 ½ cups of cassava flour

¼ cups of melted Italian butter

Cooking Directions

Pour the melted butter and water in a bowl and whisk together.

Add cassava flour and make into dough using your hands.

Make the dough into balls that are not sticky on all sides. You can add more flour to the sides to make it non-sticky.

Place a ball of dough in the middle of two parchment papers and use a rolling pin to flatten it out until it gets very thin. Be careful so you don’t rip the dough apart.

Place a nonstick skillet over medium-high heat but do not add oil. Let the skillet heat up for minutes (do not add oil).

Peel the parchment paper on top off the tortilla.

Flip the tortilla into the skillet with the parchment paper side up.

Allow the bottom side of the tortilla to cook for minute flip and cook the other side for another minute.

Serve with your Italian or French butter.

Ginger Sheet Cake with Cream Cheese King

Ingredients

Servings 12

For Ginger Cake:

1 teaspoon of pure vanilla extract

¾ cups of cassava flour

2 large pastured eggs

1/3 cups of superfine blanched almond flour

1 ½ teaspoons of ground ginger

¼ cup of softened unsalted butter

2 teaspoons of pumpkin pie spice

¼ teaspoon of fine sea salt

¾ teaspoons of baking soda

½ cup of granular Erythritol

½ teaspoon of baking powder

For Butter Milk:

1 tablespoon of raw, unfiltered apple cider vinegar

¾ cups of unsweetened coconut milk

For Icing:

1 teaspoon of unsalted butter (softened)

1 teaspoon of pure vanilla extract

¾ cup of confectioner’s Erythritol

4 ounces of full fat cream cheese

Cinnamon sticks and cinnamon powder for sprinkling and serving.

Cloves for serving.

Cooking Directions

Place a rack in the middle of your oven and pre-heat to 300F.

Prepare a 9 X13 pan by greasing with complaint butter or coconut oil.

Combine apple cider vinegar and coconut milk in a liquid measuring cup and set aside.

Combine sugar, egg, and butter in a bowl and whisk.

Combine the coconut milk and ACV mix in the measuring cup with vanilla and whisk well to combine.

Combine both wet and dry ingredients together to form a thick batter.

Pour the batter in your prepared pan and spread evenly.

Bake for 40 minutes or until you insert a toothpick and it comes out clean.

To make your icing, use an electric mixer to beat your cream cheese and butter slowly (on low). Add eryrhritol to the mix very slowly as you mix.

Add vanilla extract and continue to beat. The icing should not be too thick, you should be able to spread it on your cake easily, but it shouldn’t be so thin that it runs off a spoon.

Pour icing into a pastry bag and bore a hole in the bottom of the bag. Drizzle over the cake going back and forth.

Sprinkle cinnamon on the icing.

Cut cinnamon sticks and cloves into small pieces and serve on top of cake.

 Garlicky Salted Rainbow Oven-fries

Ingredients

Servings 4

3 tablespoons of grainy mustard

4 purple carrots (peeled and quartered lengthwise)

¾ cups of full-fat sour cream

2 medium Yuca roots (peeled and cut into ¼ inch thick strips)

Sea salt and black pepper to taste

2 medium sweet potatoes ( peeled and cut into ¼ inch thin strips)

2 teaspoons of garlic (grated)

3 tablespoons of extra-virgin olive oil

Cooking Directions

Place one baking sheet each at the middle and bottom rack of your oven. Pre-heat oven to 450F.

Pour yucca, sweet potatoes and carrots in a bowl and add olive oil. Toss.

Sprinkle with garlic, salt, black pepper, and toss.

Pour half of the mix in each baking sheet.

Bake until for 10 minutes until golden brown, flip and bake the other side for another 10 minutes.

Combine mustard, pepper and sour cream in a bowl and mix well.

Serve fries with mustard-pepper mix.

Chicken and Goat Cheese Enichiladas

Ingredients

Servings 8

8 cassava flour tortillas (warmed)

2 tablespoons of olive oil

¼ teaspoon of paprika

8 ounces of Shiitake mushrooms (chopped)

¼ teaspoon of paprika

1 white onion (chopped)

½ teaspoon of dried oregano

8 ounces of pastured chicken (cooked and shredded)

½ teaspoon of dried oregano

2 cups of broth (divided)

½ teaspoon of cumin (ground)

1 teaspoon of granular sweetener

8 ounces of goat cheese (crumbled)

1 teaspoon of coconut aminos

4 cloves of garlic (peeled)

3 teaspoons of apple cider vinegar

Black pepper and sea salt to taste

Cooking Directions

Place a large nonstick skillet over medium heat. Add oil to heat up.

Add onions and mushrooms and cook for 7 minutes.

Add ¼ teaspoon of pepper, chicken, ½ teaspoon of salt, and ½ cup of broth, stir.

Reduce heat to medium and cook until most of the juice is absorbed. Remove to a bowl.

Add half of the goat cheese and stir. Set aside.

Combine the rest of your broth with apple cider vinegar, garlic, coconut aminos, oregano, salt, cumin, paprika and sweetener in a blender and pulse for 4 minutes. Remove half cup of the sauce and spread it in the bottom of a 9 X 13 inch baking dish.

Scoop ¼ cup of the mushroom mixture and roll a dollop into each tortilla. Place in the pan with the seam side facing downwards.

Pour the rest of the sauce over it and sprinkle with goat cheese.

Place in the oven and bake for 15 minutes.

Serve with hot sauce and sprinkle with cilantro.

Fettucine  Alfredo with Fresh Spring Vegetables

Ingredients

Servings 6

½ teaspoon of Italian seasoning

4 servings of Fettucine pasta

½ cup of fresh Italian parsley (chopped)

¼ cup of extra virgin olive oil

¼ cup of Parmigiano-reggiano (grated)

5 ounces of Shiitake mushrooms (sliced)

1 cup of imported Italian mascarpone

1 bunch of thin asparagus (trim and cut into 2-inch pieces)

Zest of ½ lemon

Sea salt and black pepper to taste

Cooking Directions

Cook Fettucine pasta according to the instructions on the packet.

Drain and set aside 1 cup of the drained water.

Sprinkle olive oil on the pasta and toss while in the coriander.

Place a large skillet over medium heat and add 2 tablespoons of olive oil to heat up.

Add your mushrooms and increase the heat to medium-high. Cook for 2 minutes (do not stir)

Add ½ teaspoon of salt, asparagus and olive oil, stir-cook until asparagus and mushroom is completely browned and asparagus is crisp and tender.

Turn off the heat and add noodles and mascarpone, toss to coat.

Add ¼ cup of the water you reserved at a time until you get your desired consistency.

Stir in lemon zest, pecorino, Italian seasoning and herbs.

Sprinkle with pepper and salt.

Serve.

Lemon Asparagus Fettuccine

Ingredients

Servings 4

1 bunch of asparagus

½ cup of Parmigiano-reggiano (grated)

2 packs of Shirataki Fettuccine noodles

¼ teaspoon of black pepper

3 tablespoons of olive oil (Juice and zest)

1 teaspoon of sea salt

3 garlic cloves (thinly sliced)

1 ½ cups of sliced Asparagus stalks

Cooking Directions

Rinse the Shirataki noodles with warm water and drain. Boil noodles for 2 minutes and dry out.

Place a large sauté pan over medium heat and add 2 tablespoons of oil to heat up.

Add asparagus to the pan and then add lemon zest and garlic. Cook for 5 minutes until slightly browned.

Add salt, pepper, lemon juice, your remaining oil and noodles, and then stir-cook for 3 minutes.

Add Parmigiano-reggiano and stir.

Serve.

Broiled Clams with Shirataki Noodles

Ingredients

Servings 4

¼ cup of fresh chopped parsley

2 packs of angel hair Shirataki noodles

½ cup of Parmigiano-Regianno (finely grated)

1 tablespoon of olive oil

4 tablespoons of Italian butter (cubed)

2 cups of seafood broth (wild-caught)

24 small hard-shell clams (wild-caught and scrubbed clean)

6 cloves of garlic (peeled and crushed)

Sea salt and black pepper to taste

¼ teaspoon of red pepper

Cooking Directions

Boil your noodles for minutes, rinse with clean water and drain.

Place a rack in your boiler (at least 6 inches from the flame) and pre-heat the broiler to high.

In a bowl, combine red pepper, oil, a pinch of salt, garlic and broth in a baking dish (9 X 13 inch).

Broil for 2 minutes.

Place your clams in the bowl and broil for 5 minutes.

Place a large pot over medium heat and place noodles in the pot. Toss butter in the pot, add then add parsley and Parmigiano-reggiano. Toss so that the melted butter coats the noodles.

Remove your broiled clams from the oven.

Serve noodles with clams and sprinkle with black pepper and Parmigiano-reggiano.

Enjoy.

Egg and Avocado Noodle Bowl

Ingredients

Servings 4

4 large pastured or omega-3 eggs (fried)

3 packs of Shritaki Spaghetti noodles

4 radishes (thinly sliced)

1 ¼  cups of sesame oil (divided)

1 broccoli crown (cut into florets)

2 avocados (thinly sliced)

2 scallions (thinly sliced)

2 teaspoons of sesame seeds (toasted)

8 ounces baby Spinach leaves

2 tablespoons of rice vinegar

¼ teaspoon of black pepper

¼ teaspoon of sea salt

Cooking Directions

Boil noodles for 2 minutes, rinse with warm water and drain.

Place a large skillet over medium heat and add tablespoon of sesame oil.

Add scallions and broccoli and stir-cook for 5 minutes.

Add spinach, pepper and salt, stir and cook for 1 minute.

Add noodles, stir and cook for 2 minutes.

Pour sesame seeds, vinegar and oil in a bowl and whisk.

Serve noodles, top with fried eggs and top with avocado and radishes. Drizzle sesame dressing over it and sprinkle with sesame seeds.

Chicken Soup with Shirataki Rice

Ingredients

Servings 4

5 ounces of baby Spinach

1 pack of Shirataki rice

12 ounces of pastured chicken (cooked and shredded)

3 tablespoons of olive oil

Black pepper and sea salt to taste

1 large onion (sliced)

6 cups of broth

1 large onion (sliced)

6 cups of broth

1 sprig of fresh rosemary

Cooking Directions

Boil rice for 2 minutes, rinse with warm water and drain.

Place a large soup pot over medium-high heat and add oil to heat up.

Add onions and cook for 7 minutes.

Add rosemary and garlic, and cook for 2 more minutes.

Pour broth in along with ¼ teaspoon of pepper and ½ teaspoon of salt. Bring to a boil.

Reduce heat and allow simmer for 15 minutes.

Add spinach, rice and chicken. Stir and cook for 5 minutes or until spinach has wilted.

Serve and top with Parmigiano-reggiano.

Enjoy.

Vegan Turmeric and Black Peppercorn Sesame Seed Crackers

Ingredients

Servings 5

For Sesame Seed Cracker:

½ teaspoon of black pepper

1 ¾ cup of almond flour

½ teaspoon of ground garlic

¼ cup of nutritional yeast

½ teaspoon of Himalayan pink salt

1 flax egg or 3 tablespoons of purified water mixed with 1 tablespoon of ground flax seeds and whisked well.

1 teaspoon of ground turmeric

1 tablespoon of coconut oil

½ cup of sesame seeds

For Toppings:

Black pepper corn (freshly ground)

Coarse Himalayan pink salt (freshly ground)

Cooking Directions

Pre-heat your oven to 350F.

Line a baking pan with parchment paper.

Combine the ingredients for the cracker (except flax egg) in a medium bowl and mix well to combine.

Whisk flax egg again and add to the cracker mixture.

Transfer the mixture to the baking pan.

Place another piece of parchment paper on the mixture.

Flatten the dough out with a 7x11 sized rolling pin.

Remove parchment paper and cut into small squares with a butter or pizza knife.

Sprinkle black peppercorn and Himalayan sea salt on the dough.

Place the pan in your oven and bake for 25 minutes.

Flip and bake for another 5 minutes.

Serve.

Roasted Cauliflower ‘Steaks’ with Lemon-Dill Tahini Dressing

Ingredients

Servings 4

For Cauliflower:

1 tablespoon of avocado oil

1 large head of cauliflower

For Seasoning:

¼ teaspoon of Himalayan pink salt

1 tablespoon of dried dill

¼ teaspoon of ground black pepper

½ teaspoon of cumin

¼ teaspoon of garlic powder

For Tahini Sauce:

¼ teaspoon of Himalayan pink salt

3 tablespoons of lemon juice

¼ teaspoon of ground black pepper

2 tablespoons of dried dill

2 tablespoons of tahini

Cooking Directions

Pre-heat your oven to 350F.

Place cauliflower and chopping board. Let the cauliflower crown face upwards and the stem, downwards.

Slice cauliflower into four, from the crown to the stem gently to keep the slices intact.

Line a baking sheet with parchment paper.

Place the cauliflower florets on it and rub avocado oil on it.

Combine all seasoning ingredients in a bowl and mix to combine. Add to cauliflower according to your preferred taste.

Place the baking sheet in the oven and bake for 60 minutes or until cauliflower turns golden brown on the outside and is soft on the outside.

Combine Tahini sauce ingredients in a bowl and whisk well to combine. Add seasoning to taste.

Serve roasted cauliflower for Tahini sauce.

Oven-baked Fried Artichokes

Ingredients

Servings 4

For Artichokes:

1 tablespoon of avocado oil

1 can of artichoke hearts (drained)

For Seasoning:

½ teaspoon of Himalayan pink salt

½ cup of almond flour

½ teaspoon of ground cayenne pepper

½ cup of nutritional yeast

½ teaspoon of garlic

Cooking Directions

Combine all seasoning ingredients in a bowl and stir well.

Pre-heat your oven to 425F.

Cut each artichoke piece in half.

Separate artichoke hearts from leaves.

Pour avocado oil in a small bowl and add artichoke hearts. Toss so artichoke hearts coat avocado oil.

Sprinkle seasoning ingredients over artichoke hearts. Toss to coat evenly.

Sprinkle the other half over it.

Pour the artichoke hearts in a baking dish and bake for 15 minutes or until the artichoke hearts turn golden brown.

Serve.

Conclusion

That’s about it- follow all of the rules in this book, especially the 30–day meal plan and you’ll see how amazingly healthy your body would feel.

I fell in love with the Plant Paradox Diet after doing the 3–day cleanse- I could already feel the changes in my body, which my scales also confirmed.

I have no doubt that you’ll have even better results, and join Kelly Clarkson, myself, and millions of  others who have had life-changing results on the Plant Paradox Diet.

But just before I leave, I want you to have a full list of foods to eat and foods to avoid on the Plant Paradox diet. This list makes it easier for you to follow the diet because you can easily check to see if any meal you want to have, or grocery item you want to buy is Lectin-free and allowed on the diet.

You can also print the list and hang it in your kitchen or save it in your phone or computer so you can access it easily every time.

Please, find the list on the next page.

Good luck.

The Eat List

Nuts and Seeds: Pecans, Pine Nuts, Hemp Protein powder, Sesame seeds, Brazil Nuts, Hemp seeds, Flaxseeds, Walnuts, Coconut Cream Hazelnuts, Macadamia Nuts  (1/2 cup per day max.), Psyllium husk, Chestnuts, Coconut, Pistachios.

Dairy: A2 milk, Buffalo Milk, Goat Milk, Buffalo Mozzarella made with Buffalo milk, Organic heavy cream, Ghee, Butter [Italian or French Grass-fed butter], High-fat Switzerland Cheese, Organic cream cheese, Coconut yoghurt, Goat Brie, Organic Sour Cream, Plain Sheep Cheese, Sheep Kefir, Goat Kefir, Italian Butter, French Butter, French Cheese, Italian Cheese, 1 Ounce of Cheese per day, 4 ounces of yoghurt per day, Goat Butter.

Flours: Arrowroot, Cassava, Chest nut, Coconut, Green banana, Tiger nut, Almond, Sweet potato, Sesame, Grape seed.

Fish: Crab, Sardines, Canned Tuna, Hawaiian Fish, Alaskan Halibut, 2-4 ounce servings per day of any type of Wild caught fish, Shrimp, White fish, Alaskan Salmon, Lobster, Mussels, Anchovies, Freshwater bass, Oysters, Calamari (Squid), Scallops.

Oils: Walnut oil, Olive oil, Coconut oil, Algae Oil, Red palm oil, Sesame Oil, Flavored Cod Liver, Rice bran oil, MCT oil, Macadamia oil, Avocado oil, Perilla oil.              

Fruits: Avocado, in-season berries (eat sparingly).

Vegetables: Cruciferous vegetables including Romaine, Mushrooms, Sea Vegetables, Jerusalem Artichokes, Okra, Asparagus, Daikon Radishes, Carrot greens, Broccoli, Okra, Hearts of Palm Cilantro, Seaweed, Perilla, Algae, Purslane, Beets, Mustard greens, Radishes, Mint , Basil, Parsley, Carrots, Artichokes, Escarole, Fennel, Butter lettuce,  Mizuna, Chinese Cabbage, Cauliflower, Leeks, Spinach, Chives, Scallions, Napa Cabbage, Chicory, Dandelion greens, Brussels Sprouts, Onions, Raw Sauerkraut Kimchi, Watercress, Celery, Arugula, Bok Choy, Endive, Nopales Cactus, Swiss Chard, Leafy greens, Green and red cabbage Radicchio, Collards, Kale, Garlic , Fennel, Red and green leaf lettuce kohlrabi, Meschuin.

Resistant Starches: You can have these but in moderation- Yucca, Jicama, Millet Sorghum, Tiger nuts, Green Mango, Green plantains, Siete Brand Tortillas, Turnips, Green Papaya, Paleo Wraps made with coconut flour, Paleo coconut flakes cereal, Baobab Fruit, Glucomannan, Taro roots, Cassava, Green bananas, Green Plantains, Persimmon, Rubataga, Celery Root, Parsnips, Sweet Potatoes or Yams.

Noodles/Pasta/Foodles: Shirataki Noodles, Fettucine, Miracle Noodles, Kanten Pasta, Miracle Rice, and Pasta Slim.

Plant-based Meats: Quorn, Hemp Tofu, Tempeh (Grain-free), Veggie Burger, Hilary’s root.

Grass-fed Meats or Free-range Poultry: Eat only 4 Ounces per day. Duck, Prosciutto, Wild Game, Beef, Chicken, Turkey, Venison Boar, Ostrich,               Bison, Elk, Pork, Lamb, Dove Grouse, Quail, Goose.

Eggs: Pastured or Omega 3 eggs (no more than 4 yolks or 1 egg white daily).

Seasoning: Miso, All herbs and seasonings but Chili pepper flakes.

Ice Cream: Coconut Milk Ice-Cream, Diary-free Ice-cream with no more than a gram of sugar.

Condiments: Olives, Sugar-free Vinegars, Keto Fat Bombs, Dark Chocolate (72% or more).

Wines and Spirits: Aged Spirits (1 ounce daily), Champagne (6 ounce glass daily), Red wine (6 ounce glass daily).

Sweeteners: Stevia, Inulin, Monk Fruit, Yacon, Xylitol, Erythritol, Luo Han Guo.

The Do Not Eat List

Oils: Sunflower seed oil, Peanut Oil, Soy oil, Safflower seed oil, Grape seed oil, Canola Oil, Partially hydrogenated vegetable oil, Corn oil, Cottonseed oil.

Vegetables: Peas, All lentils , Legumes, Soy protein, Tofu, Sugar Snap peas, Textured vegetable protein, Soy, All beans and bean sprouts, Pea Proteins, Legumes, Green beans, Chick peas/ hummus.

Refined Starch: Sucralose, Cookies, Potatoes, Potato chips, Crackers, Tortillas, Agave, Milk, Maltodextrin, Cereal, Pasta, Rice, Flour, Pastry, Flour, Bread, Sugar, Acesulfame K, Splenda, Diet Drinks, Sweet n Low, NutraSweet, Saccharin.

Veggies and Fruits: Tomatoes, Chili peppers, All types of squashes, Bell peppers, Eggplant, Cucumbers, All types of melon, Goji berries, Cucumbers, Zucchini, Pumpkins.              

Sprouted Grains, Grasses, and Derivatives: Bulgur, Wheat grass, Popcorn, Corn syrup, Corn products, Barley Grass, Corn starch, Wheat, Einkorn Wheat, Kamut, Oats, Quinoa, Brown rice, Buckwheat, White rice, Wild rice, Spelt, Rye, Corn, Kashi, Barley.

Nuts and Seeds: Pumpkin, Sunflower, Cashews, Peanuts, Chia.

North European Cow Milk and Derivatives (Casein A1): Ice cream, Yoghurt, Greek Yoghurt, Frozen Yoghurt, Cottage Cheese, Ricotta Cheese, Cheese.

Get these books in your library. You’ll be glad you did!!!

Pick them up at www.amazon.com/author/ifiokene

It is no longer news that cannabis, known more commonly as marijuana has been legalized across several states in the US. With this, many consumers now feel at ease purchasing cannabis from a dispensary, either for recreational or for medical use. What is more intriguing is that the legalization has opened a window of opportunity for medical patients (and adults generally), to cultivate the products right in their own homes.

While there may be variations in the regulations, limitations and laws for each state, the fact is that cultivation of marijuana has been legalized by almost every state, allowing for home cultivation. Even though it is completely legal, some people do not take advantage of their right to cultivate cannabis due to the perception that it may be too difficult, expensive or time consuming.

So many people may put on discouraging attitudes to the cultivation of cannabis. You should not let this get to you. If it is done the right way, growing cannabis at home can be fun, cost-effective and simple. It is my belief that everyone should have access to his or her own clean cannabis. And this is why we have created this comprehensive guide to cultivating cannabis, written specifically with beginner growers in mind.

With this basic knowledge, you will learn the tips and benefits of different grow methods, harvesting techniques, fertilization, pest prevention, and others.

GROWING CANNABIS AT HOME is written in series. It is the first of its kind. This guide will help simplify the process for you into clear, easy-to-digest sections designed to help the first-time grower get started. So, who’s ready to start their cannabis growing journey?

Heart failure (HF), often referred to as cardiac failure or congestive heart failure (CHP), occurs when the heart is unable to pump sufficiently to maintain blood flow to meet the body’s needs.

A lot of health conditions contribute to heart failure. These include coronary artery disease, myocardial infarction also known as heart attack, high blood pressure, valvular heart disease, alcoholism, cardiomyopathy and atrial fibrillation. These heart conditions contribute to heart failure by altering either the anatomy or physiology of the heart. 

Heart failure is a common, costly, and potentially fatal condition. About 40 million people were affected globally in 2015. In developed countries, around 2% of adults have heart failure and in those over the age of 65, this increases to 6-10%. In the year after diagnosis, the risk of death is about 35% after which it decreases to below 10%. Five percent of emergency hospital admissions in the United Kingdom is associated with this disease. 

The book “HEART FAILURE PREVENTION & TREATMENT”, as the name implies, discusses this health condition in details. It begins with a detailed explanation of the anatomy and physiology of the cardiovascular system (comprising the heart and the blood vessels), before proceeding to the disease condition. This will enable the reader to have a firm grasp of heart failure. 

HEART FAILURE PREVENTION & TREATMENT is written in simple English, with detailed explanation of medical terms to allow for easy comprehension by readers in the non-medical field. 

We hope that our readers will find this book a very useful tool in the war against the menace of cardiac failure.

All disease begins in the gut 
------Hippocrates 
Hippocrates said this more than 2,000 years ago, but we're only now coming to understand just how right he was. Research over the past two decades has revealed that gut health is critical to overall health, and that an unhealthy gut contributes to a wide range of diseases including diabetes, obesity, rheumatoid arthritis, autism spectrum disorder, depression and chronic fatigue syndrome. 
Many researchers believe that supporting intestinal health and restoring the integrity of the gut barrier will be one of the most important goals of medicine in the 21st century. We hold on to this belief strongly. 
One important variable that determine our gut health is our gut flora. Our gut is home to about 100 trillion micro-organisms. Amazing isn't it? 
The human gut contains 10 times more bacteria than all the human cells in the entire body, with over 400 known diverse bacterial species. 
Science has recently begun to understand the extent of the gut flora's role in human health and disease. 
The gut flora has a myriad of functions including promoting normal gastrointestinal function, providing protection from infection, and regulating metabolism. It is even known that our gut flora comprises more than 75% of our immune system. Because of our modern lifestyle, we have destroyed our gut flora together with the rest of the gut. Factors such as: 

*Antibiotics and other medications like birth control and NSAIDS 
* Diets high in refined carbohydrates, sugar and processed foods 
* Diet low in fermentable fibers 
* Dietary toxins like wheat and industrial seed oils that cause leaky gut 
* Chronic stress 
* Chronic infections 

have contributed greatly to distorting our gut flora and gut system. 

This book therefore seeks to address these problems, and, give keys to maintaining a healthy, happy gut.

The human body is a complex piece of machinery. It has been designed to function at optimal conditions. A state of balance (homeostasis) is required for the body organs to function effectively and for the whole person to remain in a state of good health. This balance is usually decided by "what gets into the body, and how it gets into the body". In our ever changing world, our diet is not left out. How and what we eat matters greatly. This book therefore seeks to explain how we could balance our diet, regulate our feeding patterns, and, also defeat the menace of obesity.