Category: Core Plan

Ginger Braised Bok Choy

Advanced & Core Plan

Serves 4

Simple, simple, simple but packed with flavor and nutrients.  Bok Choy is arguably one of the healthiest vegetables on the planet.  Therefore, it should be eaten often.  While it is hard to “mess up” bok choy, this is a fail-proof dish that is great with just about anything.

NOTE:  Keep ginger in the freezer and pop it out for grating.  It will last for months in the freezer and you don’t have to worry about forgetting it at the store.

1 bunch bok choy or 2-3 bunches baby bok choy

1 tablespoon coconut oil

1 tablespoon grated fresh ginger (use a microplane for best results)

1/2 teaspoon sea salt and black pepper to taste

Wash bok choy and cut of the hard end and discard.  Slice the remaining stalks and leaves into 1″ strips.  Heat oil in a skillet, add bok choy, ginger, salt and pepper and sautee until tender and wilted.

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Crustless Broccoli Quiche

Advanced & Core Plan

Serves 4

This is a crustless quiche recipe that is great for breakfast, lunch, or dinner.  There is something about the flavors of broccoli with eggs that is just amazing.  With these typically “on hand” ingredients, you can feed unexpected visitors or pull together a meal on the fly.

1 tablespoon extra virgin olive oil
1/2 large onion, diced
2 cups broccoli florets, cut into pieces
4 large organic eggs
1 cup organic milk (full fat, preferably raw)
1/3 cup freshly grated raw, organic cheddar cheese (Beyond Organic Raw Cheddar is terrific)
1/2 teaspoon sea salt
Freshly ground black pepper
1/2 teaspoon dried oregano
1/4 cup almond flour
Dash of cayenne pepper, optional

Preheat oven to 350°F. Butter a 9″ round baking dish.

In a large skillet, heat oil over medium heat. Add onion and cook, stirring frequently, until softened, about three minutes. Add broccoli and cook about five minutes or until just tender. Transfer vegetables to prepared pan.

In a large bowl, beat together eggs, milk, cheese, salt, pepper, cayenne pepper if desired and oregano. Whisk in almond flour. Pour egg mixture evenly over vegetables. Bake until set, about 35 minutes. Cool about 10 minutes before serving.

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Boiled Chicken with Bok Choy and Ginger Broth

Advanced Plan

Serves 4-6 depending on serving size.

Cooking a whole chicken gives soups/stews incredible flavor and added nutrition.  This is a simple dish that is packed with nutrition and incredible, pleasant flavor.

1 whole organic whole chicken
Sea salt
Fresh ground black pepper
1 small dried Thai chili pepper (also called a red bird’s eye chili)  If you buy fresh- stem it, seed it, and split it in half lengthwise
1 stalk lemongrass, outer layer removed, and pounded with a meat mallet
1 4inch piece peeled ginger root, cut into slices
4 kaffir lime leaves, optional
filtered water
6 heads baby bok choy rinsed and cut in half lengthwise or 1/2 bunch regular bok choy

Rinse chicken and pat dry.  Season it inside and out with salt and pepper to taste and place in a large dutch oven or stock pot along with the chili pepper, lemongrass, kaffir lime leaves and ginger.  Cover the chicken with filtered water and bring to a boil.  Reduce heat and cook on medium-low for about an hour. As it simmers, skim off any foam or fat on the surface.

Check chicken for doneness (it should be falling off the bone) and turn off the heat.  Let sit for 30 minutes then transfer the chicken to a large strainer.  Discard the solids.

When chicken is cool enough to handle, remove all of the meat from the bones trying to keep the pieces in large chunks.  Add back in with the broth and re-heat at medium-high heat until it begins to boil.  Add in the bok choy and cook for 5-6 minutes.  Add more sea salt and pepper if desired.  Serve.

NOTE:  Lemongrass and kaffir lime leaves sometimes require a trip to an Asian market or specialty store.  Buy extra and freeze!  They are great for adding to curries and soups.

CORE PLAN OPTION:  Serve over cooked brown rice

IN A HURRY OPTION:  Use 4 boneless, skinless chicken breasts.  Poach with the water and other ingredients for about 10-15 minutes.  Turn off heat, cover and let cook the rest of the way.  When chicken is cooked through, shred it into 1-2 inch pieces.

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Lavender Lemonade

Advanced & Core Plan

Serves:  6-8

This is a very “tea-party” style drink that is perfect for a summer afternoon, a brunch, baby shower or wedding shower.  It has such a unique taste, everyone will be asking what it is.

8 cups filtered water

2 tsp spoonable stevia

1 tsp lemon zest

1/8 cup dried lavender (or 1/4 cup fresh lavender flowers)

1 cup fresh lemon juice

lemon slices or blueberries (optional)

Combine 4 cups of water, stevia, lavender, and lemon zest in a pan.  Bring to a boil and simmer until water turns a light shade of pink.  (about 10 minutes)  Strain sauce and discard flowers.  Pour into a pitcher and add the lemon juice and remaining water.  Serve over ice with lemon slices or blueberries.

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White Turkey Chili

Advanced Plan & Core Plan

Serves: 4-6

This is a great alternative to red chili.  It is great as leftovers and easily packed in a thermos for transport.

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 stalks celery, diced
•3 medium poblano peppers, seeded and white ribs removed, finely diced (about 1 1/2 cups) OR 2 cans green chilis
• 1 clove garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• /4 teaspoon cayenne pepper or more if you like it spicy
• 2 pounds ground white meat turkey
• 2 (15.5-ounce) cans white beans such as cannelini, drained and rinsed
•  8 cups organic free range chicken broth
• 3/4 teaspoon dried oregano
• Sea Salt
• 2 tablespoons chopped fresh cilantro leaves, optional
• 1 avocado, chopped, optional

Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, celery, and peppers, and cook, stirring occasionally, until the vegetables are soft, about 8 minutes. Add the garlic, cumin, coriander and cayenne and cook, stirring about 30 seconds.

Add the ground turkey and cook, breaking up the meat with a spoon, until the meat is no longer pink about 2 minutes. Add the white beans, broth and oregano. Cook, partially covered, stirring occasionally, for 25 minutes.

Add the salt and more cayenne pepper, to taste, and continue cooking, partially covered, 10 minutes longer. Ladle into individual bowls and top with cilantro and garnish with avocados if desired.

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Super Simple Flax Meal Pizza Crust

Advanced Plan & Core Plan

Serves 2-3 (makes 1 large or 2 small pizzas)

Here is a pizza crust that is completely grain free, gluten-free, and completely delicious.  It also doubles as crackers or as a bread alternative.  Experiment with spices for different tastes.

1 ¼ cups Almond Flour

¼ cup ground flax meal

¼ to ½ tsp. kosher or sea salt

¼ tsp. aluminum free baking powder

1 egg, beaten with a whisk

1 Tbsp. extra virgin olive oil

1 tsp. seasoning of choice – Italian seasoning; roasted garlic powder (optional)

Mix all ingredients together until they form a ball.

The preferred method is to break the dough in two equal pieces for “personal” sized pizzas.  The dough is easier to work with this way.  Roll the “dough” into a ¼ inch pizza crust between two sheets of parchment paper.  NOTE:  the dough will be sticky so it is best to press it out with your hands/fingers first then vocer with parchment paper to roll out.

Bake at 350 degrees for 10 to 15 minutes.

Remove from oven.

Top with your favorite pizza ingredients.

Return the pizza to the oven for another 10-15 minutes

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