1/2 red onion, chopped
1 tablespoon olive oil
1-2 cloves garlic, minced
1/4 – 1/2 jalapeno pepper, minced
9 ounces boneless, skinless chicken breast, cut into ½ inch cubes
1 carrot, diced
1 celery stalk with leaves, 1/4 inch half moons and minced leaves
1 cup cooked white beans
3 cups chicken broth
3 leaves Swiss chard, sliced to ribbons
3/4 cups diced, canned tomatoes
1 tablespoon fresh basil, minced

Combine onion and olive oil in a large saucepan. Sauté until onion begins to become translucent. Add garlic, jalapeno, chicken, carrot and celery and sauté another 3-5 minutes. Add beans and chicken broth. Bring to a boil, reduce and simmer covered for 15-20 minutes or until chicken is mostly cooked through. Add Swiss chard, cook for 5 more minutes covered, then remove from heat. Add tomatoes and basil. Let sit covered for 5 minutes and serve warm.

4.5 ounces chicken breast with bone and skin
1 tablespoon olive oil
1/4 teaspoon thyme
Onion or celery salt to taste

Preheat oven. In a small bowl, mix olive oil, thyme and onion or celery salt. Brush chicken with marinade. Place chicken 6 inches away from element. Brush chicken with marinade throughout cooking. Broil 15 minutes on each side, bone side first.

1/2 cup lentils
1 tablespoon olive oil
1/2 small onion, chopped
1/2 teaspoon oregano, dried
1 carrot, cut into 1/4 inch rounds
1 celery stalk + leaves, cut into 1/4 inch half moons and dice leaves of one stalk
2 1/2 cups vegetable broth
1 bay leaf
1/4 a bell pepper, chopped
1/2 cup packed spinach, sliced into ribbons

Rinse lentils and remove any stones. Add olive oil and onion to a saucepan and sauté until translucent but not yet brown. Add oregano, carrot and celery and sauté 5 minutes. Add vegetable broth and bay leaf and simmer lightly covered until lentils are tender, about 20 to 30 minutes. Remove from heat and remove bay leaf. Stir in bell pepper and spinach, then cover for 5 minutes. Serve warm.

2 crisp, tart apples
Dash of cinnamon
1/4 teaspoon nutmeg
10 walnuts, chopped
2 teaspoons brown sugar
Onion or celery salt to taste
1 teaspoon butter
6 whole cloves

Preheat oven to 350º F. Partially core apples, leaving 1/2 inch on bottom. Remove seeds with a spoon. In a bowl, mix cinnamon, nutmeg, walnuts, brown sugar and onion or celery salt. Spoon mixture into apples and top with butter (1/2 teaspoon per apple). Pierce each apple with 3 whole cloves evenly around the middle before baking. Place apples in small baking dish and add water into bottom of dish. Cover and bake for 30-40 minutes, basting with the juice from pan at least once during baking. Remove from oven when tender, remove cloves and serve while still warm with pan juice spooned over top.

1 tablespoon olive oil
1/2 red onion, chopped
1 tablespoon garlic, minced
1 teaspoon thyme, dried or fresh minced
1 teaspoon basil, dried or fresh minced
9 ounces ground turkey
1 can diced tomatoes (include juice)

Place olive oil and onion into medium saucepan and sauté until onion is translucent. Add garlic, thyme and basil. Sauté another 1-2 minutes (don’t let garlic brown). Add turkey, breaking it up with the cooking spoon and cook for 5 minutes or until turkey is mostly cooked through. Add tomatoes, reduce heat to a simmer and cook covered for 3-5 minutes and serve. Garnish with fresh basil leaves cut to ribbons.

2 tablespoons low-sodium Tamari
1/2 tablespoon ginger, grated
1 teaspoon garlic, crushed
2 teaspoons vegetable oil
4.5 ounces boneless and skinless chicken breast

Mix together Tamari, ginger, garlic and oil. Pierce chicken with fork and place in a container just big enough to fit it. Pour marinate over chicken, turn to coat, cover and refrigerate up to two hours. Place chicken on grill and cook 6-7 minutes per side.
(If using marinade to baste, first bring to a boil.)

9 ounces halibut fillet
1 tablespoon olive oil
Onion or celery salt to taste
1 teaspoon garlic, pressed
1 teaspoon basil, minced
Onion or celery salt to taste

Preheat oven. In a small bowl, mix together olive oil, onion or celery salt, garlic and basil. Lay halibut, skin side down, on a greased baking sheet or casserole dish. Pour onion or celery salt over halibut and broil until it flakes easily (8-10 minutes).

1 tablespoon vegetable oil (coconut oil is best)
1 cup green beans, cut into 1 1/2 inch pieces
1/2 teaspoon garlic, minced
1/2 teaspoon ginger, minced
1 tablespoon water (or broth)

Heat wok or large heavy skillet on high until it begins to smoke. Add oil and tip wok/skillet side to side to coat it. Add beans, garlic and ginger. Stir-fry 5-6 minutes until beans are bright green. Add water (or broth), cover and cook 6 minutes or until tender. Garnish with thin slices of red/yellow bell pepper.

1 cup chicken breast, cut into 1/2 inch cubes
1 tablespoon olive oil
1 onion, cut into thin wedges
1 garlic clove, minced
1 large carrot, sliced into thin rounds
1/2 cup green beans
1 can of low-sodium tomatoes with liquid, diced
2 teaspoons curry powder
1 cup chicken broth

Add olive oil and onion to a large pot and sauté until they begin to look translucent but not browned. Add curry powder and garlic. Stir for 2-3 minutes. Once curry paste smells warm and roasted, add chicken, broth, carrot and green beans. Simmer for 15 minutes or until chicken is just tender. Add tomatoes and return to a simmer for 5 minutes. Serve warm and garnish with parsley.

(For fruit serving, add pineapple, papaya or oranges.)

This hot bean “porridge” is a wonderfully savory way to start the day. Full of protein and warming flavors, it’s perfect in a thermos for breakfast on the go.

Prep time: 1 hour whenever, plus 15 minutes in the morning.

1/2 cup dried green mung beans
4 3/4 cup water
1 clove garlic, diced
1/2 teaspoon curry powder
1/2 teaspoon salt
½ teaspoon fresh ground pepper
½ cup chopped kale (per serving)

Place mung beans in medium bowl with 3 cups water and soak overnight. Drain and rinse. Set aside. In a medium saucepan, combine soaked beans, garlic, curry and 6 cups water. Bring to boil, cover and reduce heat to low. Simmer until starchy texture is gone, about 40 minutes. Add salt and pepper. Transfer to mason jar and keep refrigerated up to one week. When you’re ready for breakfast…
In a small saucepan, add 1 ½ cups cooked mung beans and 2 tablespoons water. Cook on medium low heat until it begins to steam. Add kale, reduce heat to low, cover and heat for 3-5 minutes, stirring occasionally. Serve hot.

1 cup zucchini, chopped
1/2 cup celery stalk, chopped
Onion or celery salt to taste
1/2 cup and 3 tablespoons water
1 teaspoon tahini
1/2 teaspoon garlic, crushed
1/2 avocado, chopped
1 tablespoon olive oil
3 teaspoons fresh dill, minced
Pinch of salt

In a blender, combine zucchini, celery, onion or celery salt, water, tahini, garlic and salt. Blend until smooth. Add avocado and oil, then blend until well mixed. Add 3 tablespoons water and fresh dill. Blend until well mixed. Serve cold or slightly warmed.

1 tablespoon olive oil
1 large yellow onion
3 tablespoons curry powder
18 ounces lamb stew meat (or lean chicken/turkey)
2 cups coconut milk
1 cups chicken broth
1/2 teaspoon fresh mint
2 tablespoons ginger, grated
1 teaspoon salt
Pinch of black pepper
Juice of 2 limes

In a deep skillet, combine olive oil and onion and sauté until onions are slightly brown 5 minutes. Remove onions from pan and add lamb (chicken or turkey) and cook until lightly browned. Add cooked onions to pan along with curry and cook, stirring for 1 minute until curry begins to smell toasty. Add coconut milk, chicken broth, mint and ginger. Cover and simmer for 1 hour. Add pepper, salt and lime. Serve hot over saffron rice.

1 cup buckwheat flour
1/4 cup tapioca starch
4 tablespoons sesame seeds
1/4 teaspoon salt
1/2 teaspoon caraway seeds
1/2 cup water
2 tablespoons coconut oil

Using a clean coffee grinder, grind caraway seeds into a powder. In a medium bowl, combine and mix buckwheat flour, tapioca starch, sesame seeds, salt and caraway seed powder. Add water to flour mixture, mix thoroughly, cover and leave overnight.

In the morning, preheat oven to 350º F. Add melted coconut oil to dough and mix with fork. Roll out dough on a greased board with parchment paper (oiled side down) on top. When dough appears the size of a cookie sheet, uncover and slice into even-sized crackers. Replace parchment paper and invert onto cookie sheet. Check to make sure scoring is thorough and bake for 10-15 minutes. Remove crisped crackers and bake remaining crackers to desired crispness.

Serve with artichoke hummus.

1/4 cup sprouts (alfalfa, radish and broccoli)
Large mason jar with sprouting lid or sieve

In a small bowl, soak sprouts in 1 cup warm water. Rinse and drain. Spread evenly in mason jar tipped onto its side. Put jar in dark place (ideally 68-80º F) for 3 days, rinsing 2 times a day. When sprouts have reached desired height, place jar out into the light for 3 hours to develop green color. Submerge sprouts in large bowl of cold water and skim off all hulls that float to top. Store in sealed container in refrigerator up to 5 days, rinsing daily.

Eat these fresh sprouts as a snack or top soups, dips and salads!

Serving size – ½ cup

2 acorn squash cut in halves, seeds removed
2 cup water
1 tablespoon olive oil
1/2 medium onion, chopped
1/3 cup quinoa, rinsed
2/3 cup chicken stock
3 tablespoons almonds, toasted
1 tablespoon Italian parsley, chopped
2 tablespoons almond cheese (check to make sure no soy lecithin)
Pinch of salt and pepper

Preheat oven to 350º F. Place cut squash, round side up, into baking dish just large enough to fit squash. Add water, cover and bake for 50 minutes. Remove from oven to cool. While cooling, place olive oil and onion in a medium saucepan and sauté for 6 minutes. Add quinoa and cook for 3 minutes, stirring often. Add chicken stock, bring to boil, reduce heat and simmer, covered for 15 minutes. Remove lid and let cool for 10 minutes. In a large bowl, combine the pulp of one squash half, almonds, Italian parsley and grated almond cheese. Fill squash halves with mixture, salt and pepper the tops and bake for another 15 minutes.

1 cup brown rice, well rinsed
2 1/2 cup water
1/4 teaspoon saffron
1/2 teaspoon salt
Onion or celery salt to taste
Pinch of salt

Combine rice, water and salt in saucepan and bring to a boil. Add saffron, salt and onion or celery salt. Reduce heat to low, cover and let cook for 50 minutes. Let stand covered at least ten minutes, then fluff with fork.

1/2 cup strawberries, frozen
1 cup rice or hemp milk
1/4 cup almonds, chopped
1 teaspoon agave nectar

Place almonds in a clean coffee grinder and pulse 5 times. Add almond meal to blender along with strawberries, rice or hemp milk and agave. Blend until smooth. Serve cold.

1/2 cup cooked garbanzo beans
1/3 cup artichoke hearts
1/2 teaspoon garlic
Onion or celery salt to taste
1/4 teaspoon cumin
1/4 teaspoon salt
Pinch of pepper
1-2 tablespoon olive oil

In a food processor, combine garbanzo beans, artichoke hearts, garlic, onion or celery salt, cumin, salt and pepper. Blend until smooth. Drizzle olive oil in and blend until creamy.

Serve with slices of zucchini, carrot and celery.

9 ounces salmon fillet
1 tablespoon olive oil
1 teaspoon garlic, pressed
1 teaspoon ginger, finely grated
Onion or celery salt to taste

Preheat oven 350 degrees. In a small bowl, mix together olive oil, garlic and ginger. Lay salmon, skin side down, on a greased baking sheet or casserole dish. Pour onion or celery salt over salmon and broil until it flakes easily, about 8-10 minutes.