Week 4Breakfast Recipes

Morning Mojo: Lemon Ginger Detox

Glass water (at room temperature)

Juice of ½ lemon

Either: ½ inch knob ginger root OR pinch of cayenne pepper

Instructions:

  1. Add the lemon juice to the glass of water.
  2. If adding ginger: finely grate the ginger using a zester, and add the zest to the glass of water.
  3. If adding cayenne pepper: add a pinch of cayenne to your water.

Apple Turkey Breakfast Patties (4 servings)

5oog minced turkey meat

½ cup unsweetened applesauce

2 cloves garlic, minced

1 tsp fresh ginger, grated

1 tsp fresh sage, minced

1 tsp sea salt

1/2 tsp black pepper

1-2 Tbsp coconut oil

Instructions:

  1. In a medium bowl, combine turkey, applesauce, garlic, ginger, sage, salt andpepper.
  2. Shape mixture into small patties by rolling them into a ball in the palm of yourhand and then flattening them. The mixture should make about 10 patties.
  3. Heat 1 tablespoon of coconut oil in a heavy bottomed pan, like cast iron.
  4. Cook them for 4-5 minutes on the first side, until lightly browned and the patty lifts from the pan easily. Flip and cook them on the second side for 2 to 3 minutes,or until they are browned on both sides and no longer pink inside.

Tomato Basil Frittata

10 large eggs

5 bacon slices, cut into small chunks

1 large red onion, sliced

120gramskale, torn into bite sized pieces

2 small tomatoes, thinly sliced

3 tsp mustard

Fresh basil leaves to taste (for garnishing)

1 Tbsp. coconut or olive oil

Sea salt and freshly ground black pepper to taste

Instructions:

  1. Preheat oven to 180degrees C.
  2. Whisk the eggs and mustard in a bowl.
  3. Heat the coconut oil in an oven-proof pan over a medium heat.
  4. Cook the bacon and onion until the onion is golden (about 5 to 6 minutes).
  5. Add the kale to the pan, and cook for another minute or two or until the kale wilts.
  6. Pour the egg mixture into the pan. Cook until slightly hardened and place the tomatoes on top.
  7. Once the frittata is set around the edges but still runny in the center, transfer the pan to the oven and bake for 30 minutes or until the frittata turns to a nicegolden color.
  8. Sprinkle some basil leaves on top and serve.

Tomato Cucumber Salad

Tomato, sliced

Cucumber, sliced

Red onion, sliced

Olive Oil

Red wine vinegar

Salt and pepper to taste

Instructions:

  1. Mix sliced tomato, cucumber, and red onion in a bowl.
  2. Drizzle with olive oil and a splash or two of red wine vinegar
  3. Sprinkle with salt and pepper.

Kale and Berries Smoothie

Blend: 1 cup berries, 1/2 cup kale, 1 cup almond milk, 2 Tbsp protein powder, and ice.

Banana Ginger Bread

2 large or 3 small very ripe bananas

1 cup coconut flour

⅓ c coconut oil or ghee, melted

⅓ cup raw honey or real maple syrup

6 eggs

1½ Tbsp grated fresh ginger

2 tsp cinnamon

1 tsp baking soda

2 tsp apple cider vinegar

Instructions:

  1. Preheat the oven to 180 degrees C.
  2. Grease a 9x9 glass baking dish or line it withparchment paper.
  3. In food processor, blend everything except the baking soda and vinegaruntil combined.
  4. Add the baking soda and vinegar, blend quickly and pour into theprepared dish.
  5. Bake for about 30-40 minutes until a toothpick comes out clean.

Week 3Lunch Recipes

Avocado Egg Salad

2 Hard-boiled eggs, chopped

1/4 Avocado, diced

1 slice bacon, cooked and crumbled

Juice from ½ a lemon

Sea salt & black pepper to taste

Instructions:

  1. Mix together eggs, avocado, bacon, and lemon juice.
  2. Sprinkle with salt and pepper.

Tuna Lettuce Wrap

1 can wild tuna, drained

½ avocado, peeled and diced

1/3 cup celery, finely chopped

1 ½ Tbsp spring onion or chives, finely chopped

3 Tbsp lemon juice

Sea salt & black pepper to taste

Romaine or leaf lettuce leaves for serving

Instructions:

  1. Mix all ingredients together.
  2. Serve in lettuce leaves

Week 3Dinner Recipes

Beef Meatballs

500g minced beef meat

1 large egg

1 small onion, about 1/2 cup minced

¼ cup almond meal or 2 Tbsp coconut flour

1 Tbsp olive oil

1 tsp ground ginger

1 tsp sea salt

Instructions:

  1. Preheat oven to 180 degrees C.
  2. Place the onion in a food processor and pulse until finely minced.
  3. Add the egg, almond meal, beef, oil, ginger, and sea salt. Pulse until fully combined.
  4. Roll the mixture into meatballs.
  5. Space them evenly on two rimmed baking sheets and bake for 20 minutes, turning once.

Spaghetti Squash with Tomato - Basil Sauce

1 spaghetti squash

1 Tbsp olive oil

2 garlic cloves, minced

3 cups diced tomatoes

1/2 c chopped fresh basil, divided

Sea salt and pepper to taste

Instructions:

  1. Preheat oven to 180 degrees C
  2. Cut squash in half lengthwise. Scoop out seeds; discard. Place squash halves, cut sides down, on a baking sheet. Bake at 180° for 45-60 minutes or until tender.
  3. Heat oil in a medium saucepan over medium heat. Add garlic; cook 3 minutes, stirring occasionally. Add tomatoes (and a bit of water if there isn’t much tomato juice); bring to a simmer. Cook for 15 minutes. Remove from heat; stir in 1/3 cup basil.
  4. Cool squash until cool enough to handle. Scrape inside of squash with a fork to remove spaghetti-like strands.
  5. Top squash with tomato – basil mixture.
  6. Top with remaining basil for garnish.

Apple Onion Pork Chop

4 pork chops with the bone in

Salt and pepper to taste

4 Tbsp coconut oil

1 large onion, sliced

4 apples, cored and sliced

2 Tbsp honey

1 cup chicken broth

Instructions:

  1. Sprinkle pork chops on both sides with salt and pepper to season.
  2. Heat 2 tablespoons of coconut oil in a frying pan over medium heat.
  3. Cook pork chops in coconut oil and cook for 5 minutes on each side until brown. Remove from pan and keep warm.
  4. Add the remaining 2 tablespoons of coconut oil.
  5. Stir in the onion, apple slices and honey.
  6. Cook until the onions have caramelized and the apples turn soft. Stir in broth.
  7. Pour the apple and onion mixture over the pork chops as topping.

Mashed Cauliflower

1 Medium-sized head of cauliflower, chopped into florets

3 garlic cloves

1 tsp fresh thyme leaves

1 Tbspspring onions, chopped

Almond milk (optional)

Salt and pepper, to taste

Instructions:

  1. Fill a large saucepan with about 3cm’s of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
  2. Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in the seasonings, and process to your desired texture.
  3. If additional liquid is needed to facilitate blending, feel free to add a splash of almond milk or water, and adjust the seasonings to your taste. I ended up using about a teaspoon of fine sea salt for this particular batch, but each batch may vary, so be sure to start with less than you think you need, and add more as you go.
  4. Serve warm and enjoy!

Sweet Potato Fries

1 large sweet potato

½ tsp sea salt

1 tsp paprika

Freshly ground black pepper

¼ c olive oil

Instructions:

  1. Preheat the oven to 220 degrees C.
  2. Cut the potatoes into 1cm thin strips, or to your desired thickness and length.
  3. Mix all other ingredients together in a large bowl and toss with the potatoes until theyare evenly coated.
  4. Transfer the potatoes to a large baking sheet covered with parchment paper.
  5. Spread the potatoes in a single layer.
  6. Place in the oven and cook for 25-30 minutes, turning the fries once or twiceduring that time to cook evenly.

Cauliflower Chicken Fried "Rice"

1 tspcoconut oil plus 2 Tbsp, divided

2 large eggs, beaten

3 shallots, thinly sliced, whites and greens separated

1 Tbsp grated fresh ginger

1 Tbsp minced garlic

1 pound boneless, skinless chicken, cut into ½-inch pieces

½ cup diced red capsicum

1 cup snow peas, trimmed and halved

4 cups cauliflower rice (see below)

3 Tbsp reduced-sodium tamari or soy sauce

Instructions:

  1. Heat 1 teaspoon oil in a large fry panor wok over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.
  2. Add 1 tablespoon oil to the pan along with spring onions whites, ginger and garlic; cook, stirring, about 30 seconds.
  3. Add chicken and cook, stirring, for 1-2 minutes.
  4. Add capsicum and snow peas; cook, stirring, until just tender, 2 to 4 minutes.
  5. Transfer everything to a large plate.
  6. Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.
  7. Return the chicken mixture to the pan; add tamari (or soy sauce) and stir until well combined.
  8. Garnish with green spring onion.

Cauliflower Rice: Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, place cauliflower florets in a food processor and pulse until broken down into rice-size granules. One 500g head of cauliflower yields about 4 cups of cauliflower rice.