Keith D. Kantor
CEO & Founder of NAMED Program, Greater Atlanta Area, USA
December 9, 2015
Nutrition and its effects on the body are often overlooked, underestimating
the powerful effect that being properly nourished
has on the overall metabolism, organ function and mental health.
Those who are overcoming addiction will benefi t from a precise
nutrition plan that will keep the body functioning at its optimal
level reducing symptoms and complications of addiction recovery.
A common problem in addiction recovery is the substance that
one was addicted to is often replaced with food, typically junk
foods, this is also known as “transfer addiction.” This leads to
increased risk for obesity related diseases like Type 2 diabetes,
high blood pressure, and heart disease. The surges and drops
in blood sugars as a result of poor diet resemble the highs and
lows of the actual substance that was once used  . When
overcoming addictions addressing the root causes of the addiction
with a therapist while converting nutrition into a sound program
that will allow the body to function will make a small but statistically
signifi cant impact on the overall success of the addiction
and recovery program. Channeling the addictive behaviors into
healthy lifestyle strategies like cooking, exercise, meditation, and
healthy hobbies with the guidance of your therapist will generate
long term success.
Recovery from substance abuse also affects the body in other ways,
including metabolism (processing energy), organ function, and
mental well-being. Proper nutrition will help the healing process,
repairing damaged tissue. Nutrients supply the body with energy.
They provide substances to build and maintain healthy organs
and fi ght off infection.
Nutrition also plays an important role in mood. Research suggests
that changes in your diet can alter brain structure both chemically
and physiologically, and infl uence your behavior. Furthermore, the
consumption of certain foods has been tied to increased production
of key neurotransmitters like serotonin, which improves mood
. Keeping mood stable will decrease the risk for cravings and
relapse in addiction recovery.
Substances and nutritional complications
There are a variety of substances that individuals abuse and develop
addictions to. It is important to understand how each type
of drug effects the body, so areas of concern can be addressed
specifi cally when it comes to nutrition.
Opiates (including codeine, OxyContin, heroin, and morphine)
affect the gastrointestinal system. Constipation is a very common
symptom of substance use. Symptoms that are common during
withdrawal include diarrhea, nausea and vomiting .These
symptoms may lead to a lack of nutrients and an imbalance of
electrolytes (such as sodium, potassium, and chloride).
By drinking high quality electrolyte drinks like coconut water
and or coconut milk can help replenish electrolytes without increasing
sugar consumption, while eating balanced meals will
have a small but statistically signifi cant effect, helping patients
withdrawal from addiction and will make these symptoms less
severe (however, eating can be diffi cult, due to nausea). A high
fi ber diet with plenty of complex carbohydrates (such as whole
grains, vegetables, peas, and beans) is also recommended.
Alcoholism is one of the major causes of nutritional defi ciency in
the United States. Research has shown that at the height of their
drinking, alcoholics often derive as much as 50 percent of their
daily calorie allowance from alcohol itself, resulting in serious
malnourishment. The most common defi ciencies are B-vitamins,
thiamine, and folic acid. A lack of these nutrients causes iron de-
fi ciency and neurological problems. Korsakoff’s syndrome (“wet
brain”) occurs when heavy alcohol use causes a lack of enough
thiamine [4, 5].
Alcohol use also damages two major organs involved in metabolism
and nutrition: the liver and the pancreas. The liver removes toxins
and other harmful substances. The pancreas regulates blood sugar
and the absorption of fat. Damage to these two organs results in
an imbalance of fl uids, calories, protein, and electrolytes.
Other complications include:
● High blood pressure
● Permanent liver damage (or cirrhosis)
● Inability to process thoughts due to complications from cirrhosis
● Severe malnutrition
● Shortened life expectancy
Laboratory tests for protein, iron, and electrolytes may be needed
to determine if there is liver disease in addition to the alcohol
problem. Women who drink heavily are at high risk of osteoporosis
and need to take calcium and vitamin D supplements. Following
a diet rich in antioxidants, fi berand low in sugar, in addition to the
recommended supplementation will have a small but statistically
signifi cant effect on helping patient’s withdrawal from addiction
while reducing symptoms.
Stimulant use (such as crack, cocaine, and methamphetamine)
reduces appetite, and leads to weight loss and poor nutrition. Users
of these drugs may stay up for days at a time. They may be
dehydrated and have electrolyte imbalances during these episodes
along with long term damage to organs and metabolism. Returning
to a normal diet can be hard if a person has lost a lot of weight.
Memory problems, which may be permanent, are a complication
of long-term stimulant use.
Increasing nutrient and calorically dense food consumption slowly
will improve nutrition status without excessive volume that could
make patient uncomfortable in recovery. Nutrient and calorie dense
foods include nuts, avocados, full fat dairy, nut butters, and oils.
Marijuana can increase appetite. Some long-term users may be
overweight and need to cut back on fat, sugar, and total calories.
Body pH balance and its effects on our body’s ability to
The typical American diet is packed with sugar and processed
foods, which throws off your body’s ability to optimize your pH.
Although your body naturally has its own mechanisms to buffer
your pH, many of us are likely living in a state of low-grade
acidosis from eating too many low-quality processed, depleted
foods [6, 7]. Eating a diet rich in low nutrient processed foods
puts the body in a state of mild, moderate or even severe infl ammation,
infl ammation can affect our body’s ability to regulate
insulin levels resulting in increased cravings for sugary foods. In
recovery, sugary food cravings can often be misread as a craving
for the once abused substance due to similar hormonal responses
of serotonin and opiate receptors. Optimizing our pH through
a balanced and pure nutrition and hydration plan will reduce in-
fl ammation and help avoid cravings, hormonal imbalances and
chances for relapses. Consuming at least 9-11 servings of fruits
and vegetables, heart healthy fats, and high quality moderate sized
protein servings along with hydration strategies in the form of
high quality stable alkaline water resources will have a small but
statistically signifi cant effect on helping patients withdrawal from
addiction while reducing symptoms.
Simple carbohydrates/sugar and opiate receptors.Research
on mice has shown that their body reacts to sugar through opiate
receptor binding. The opiate receptors react to sugar just like it does to addicting substances like both drugs and alcohol which
also increase the opiate receptor binding activity. Those who are
regularly exposed to sugar tend to consume 30% more calories
daily then those who eat a balanced diet that is not particularly
high in sugar, this is measured specifi cally through opiate receptor
binding . Food sources of sugar are not limited to candy
and desserts, simple carbohydrates like white breads, crackers,
pastas, rice, and white potatoes are all fast acting carbohydrates
that metabolize in the body similarly to sugary candies and desserts.
Aim for more complex carbohydrate sources like quinoa,
steel cut oats, sweet potatoes, wild or long cooking brown rice,
sprouted grain breads, beans, fl ax seed, to name a few. Due to
the higher fi ber content of these complex carbohydrates the body
breaks them down more slowly, resulting in more steady insulin
levels and decreased cravings and opiate response. By not stimulating
the opiate receptors, withdrawal is easier and the success
rate is higher. Keeping this strategy, also lowers the chance of
the addiction reoccurring.
Artifi cial sweeteners and opiate receptors.Also avoid chemically
based non-calorie sugar substitutes, these include, saccharin, aspartame,
and sucralose. Non-calories sugar substitutes are typically
found in drinks, and diet marketed foods like yogurts, nutrition
bars, frozen meals and desserts. Although these sweeteners are
not full of calories our brain still recognizes that there is something
sweet inside of our body and it instinctively sends a signal
to the pancreas to secrete insulin. There may not be as much of a
dramatic secretion of insulin but there is still a fl uctuation. This
fl uctuation will result in cravings once the insulin level drops
from the initial spike. For recovery, reducing all cravings is the
best strategy to keeping the metabolism and overall mental state
stable. Studies have shown that artifi cial sweeteners can result
in weight gain just as bad if not worse than regular sugar. In fact,
the consumption of saccharin and aspartame regularly both cause
greater weight gain than sugar, even when the total caloric intake
remains similar . Regular consumption of artifi cial sweeteners
has also been linked to the development of Type 2 Diabetes,
increased BMI (body mass index) in both children and adults and
the neurological effects of increased hunger overall . Again
by not stimulating the opiate receptors, withdrawal is easier and
the success rate is higher.
Gluten and opiate receptor activity. Gluten has become a common
intolerance both mild and more severe with those who suffer
from Celiac Disease. Experts believe that the low nutrient
over processed broken down wheat in our mainstream cooking
fl our has caused us to become intolerant to gluten resulting from
compromised gut function. The gut and gastrointestinal system is
the body’s dashboard for good health containing healthy bacteria
that help keep unhealthy bacteria levels at bay. When the gut
becomes compromised due to over exposure to antibiotics, food
intolerances and other common toxins the physical lining of the
gut becomes worn lowering healthy bacteria levels reducing our
body’s ability to absorb key nutrients resulting in malnourishment
and a compromised immune system with a constant state
of infl ammation.
In reference to addiction, research has also revealed that gluten
like sugar has a similar increased opiate receptor activity. The
brain tissue in mice revealed an increase in opiate response specifi
cally when gluten was consumed . Even gluten free pro cessed carbohydrates can stimulate the opiate receptor response,
corn tortillas, gluten free cookies, breads, etc. Some gluten free
substitutions are loaded with simple carbohydrates and syrups to
offset the different taste compared to its gluten containing common
food, but provides some of the negative metabolic effects.
Strive to consume grains from naturally gluten free sources like
long grain wild rice, quinoa, sweet potatoes, steel cut oats, etc.
Eliminating processed sugar, and processed fl ours and preservatives
that contain gluten will have a small but statistically signifi cant
effect on helping patients withdrawal from addiction while reducing
symptoms and effects of their addiction. Not stimulating the
opiate receptors is one of the keys to successful withdrawal and
also lowers the relapse rate.
Milk protein and opiate response.Some research also has shown
that the consumption of milk and milk containing products will
stimulate opioid response. Some have severe milk intolerances
yet they consume multiple servings daily due to the opiate response
and sacrifi ce by dealing with the uncomfortable side effects.
Stimulating the opiate receptors increases the desire to
consume the substance one is addicted to. This must be avoided
for successful withdrawal.
Caffeine and coffee with opiate response.Consuming coffee has
been shown to cause opiate receptor binding . This further
explains why most people who drink coffee drink it daily and if
they consume more than 24 ounces daily they will have withdrawal
symptoms from it. Coffee and caffeine can cause anxiety, auto
immune pain disorders, infl ammation, and sleep disturbances.
Eliminating coffee and other caffeinated substances from the diet
will help reduce the opiate response. Again, everything possible
must be done to avoid stimulating the opiate receptors for successful
Suppressing the opiate response.Consuming a diet rich in nutrient
dense palatable foods is the key to offsetting the negative
effects of opiate receptors . Feeling satisfi ed after consuming
a meal that both appeared and tasted pleasant will offset the urge
to “want more.” Unfortunately with all of the preservatives and
unhealthy additives we think of palatable as unhealthy foods, reforming
this mindset will allow foods to both increase the success
of your recovery whiling allowing you to be healthy and have an
optimal functioning metabolism. It is common among anyone
who is trying to eat healthy, that the food at fi rst will taste and
appear bland due to the reduction in sodium, fat, and sugar and in
most cases calories. Using fresh herbs, spices, fruits, vegetables
and healthy fats will improve the overall enjoyment of the foods
leaving one feeling rewarded and satisfi ed not craving anything
else. Suppressing the opiate response is a valuable key to successfully
beating the addiction and maintaining this will lower
the relapse rate.
Also in addition to amino acids therapy administration, consuming
foods that are rich in amino acids like fi sh, meat, and poultry will
not only help repair and regenerate damaged tissue, it will keep
cravings down and help maintain lean muscle mass and proper
organ function. Each meal should have an amino acids rich food
like fi sh, meat, or poultry, and if needed a protein supplement.
Opiate conclusion. Due to the overwhelming impact the opiate
receptors have on overall mental health, and addiction behaviors, it
can be concluded that consuming a diet that will reduce the opiate
receptor response will increase the ease of withdrawal, increase
the long term success rate in those in recovery for overcoming
addiction and lower the relapse rate.
Nutrition plan guidelines/ overview
● Develop a meal and snack schedule and adhere to the routine
daily. This will reduce cravings while keeping the body in
a state of balance.
● Aim to eat 9-11 servings of fruits and vegetables daily. Preferably
a ratio of one fruit to three vegetables. This keeps fi ber
intake at optimal levels, and provides vitamins and minerals
in their most raw form.
● Drink at least half of your body weight in ounces of stable
alakaline water daily. This will promote optimal organ function,
electrolyte balance, and reduce cravings.
● Include a high quality source of protein, a heart healthy fat
and fi brous carbohydrate at each meal. This is the most
absorbable form of amino acids which have been shown to
be critical in addiction and recovery.
● Vitamin and mineral supplements may be helpful during recovery.
A high quality multi-vitamin and mineral supplement,
B-complex, vitamin D, omega 3 fi sh oil, and a probiotic are
all recommended to take daily with meals for optimal absorption
. More specifi c supplements and herbs can be
recommended individually based on assessment and laboratory
● Get regular exercise, at least 30 minutes most days of the week.
● Aim to get at least 7-8 hours of quality sleep per night.
● Reduce caffeine and stop smoking.
Seek help from counselors, therapist and/or support groups on a
A person with substance abuse is more likely to relapse when they
are malnourished. This is why regular meals are important. Some
research suggest drug and alcohol addiction causes a person to
forget what it is like to be hungry and they may crave drugs instead
of true hunger. The person should be encouraged therapeutically
to think that they may be hungry when cravings become strong.
During recovery from substance use, dehydration is also common.
It is important to get enough fl uids during and in between meals.
Appetite usually returns during recovery. A person in recovery
is often more likely to overeat, particularly if they were taking
stimulants. It is important to eat healthy meals and snacks and avoid
high calorie junk foods with low nutrition, such as sweets.In some
cases if weight gain has occurred, eating foods that are nutrient
dense not calorically dense is a strategy that can be used to avoid
further weight gain, promote weight loss and most importantly
prevent health related issues to increased levels of adipose tissue
(body fat). By following these guidelines through the recovery
process it will have a small but statistically signifi cant effect on
helping a patient withdrawal from addiction while reducing symptoms
of their addiction .
Amino acid nutrition therapy
Another important area in the use of nutrition in recovery and relapse
prevention is the addition of appropriate amino acids that serve
as the building blocks for powerful chemicals in the brain called
neurotransmitters. These neurotransmitters, including epinephrine
and norepinephrine, GABA, serotonin and dopamine, are closely
tied to addiction behavior. With the use of various amino acids, brain chemistry can be changed to help normalize and restore
defi ciencies in the neurotransmitters that spur cravings that can
lead to addiction and relapse. Amino Acid injections are the most
potent and effective, and optimal to use during recovery. Oral
supplementation is good for long term use after neurotransmitters
have initially been changed. This is also known to suppress the opiate receptors which greatly aids in recovery
To assist in amino-acid nutritional therapy, the use of a multi-vitamin/mineral formula is recommended. Many vitamins and
minerals serve as co-factors in neurotransmitter synthesis. They also serve to restore general balance, vitality and well-being to the
Reward Defi ciency Syndrome (RSD) patient who typically is in a state of poor nutritional health (see paragraph above chart for
explanation of RSD).
This chart was originally published in the following article.
Blum K, Ross J, Reuben C, Gastelu D, Miller DK. “Nutritional Gene Therapy: Natural Healing in Recovery. Counselor Magazine,
See recipes/ aim to consume at least half of your body weight in ounces of stable alkaline water throughout the day.
See recipes/ aim to consume at least half of your body weight in ounces of stable alkaline water throughout the day.
1 c cooked quinoa, ¼ c blueberries and 1 tbs. non-dairy protein,
and unsweet almond or coconut milk.
Veggie Egg Scramble
2 eggs, 1 c veggies of your choice (peppers, onion, tomato, mushrooms,
etc.), soy and dairy free cheese optional.
Warm Banana Nut Breakfast Cereal
Ingredients: 1/2 cup water, ½ cup almond milk, 2.5 tbsp. quinoa,
1 small banana, sliced, 1 tbsp. ground fl ax seed, 1 pinch ground
cinnamon, 1 tbsp. chopped walnuts, ¼ tsp. vanilla extract.
Directions: Stir the water, milk, and quinoa together in a saucepan;
bring to a gentle boil.Reduce heat to low and simmer 5 minutes,
or until the quinoa begins to soften. Stir in the banana, fl ax and
cinnamon.Cook, stirring frequently over low heat for 2 to 5 minutes
or until the mixture thickens. Remove from the heat and stir
in the walnuts and vanilla.
Chili Squash Boats
Ingredients: 2 Cups Favorite chili, 2 medium Yellow Squash.
Directions: Preheat Oven to 400 F. Cut the Squash in half. Steam
the squash halves for a few minutes or microwave for 60 seconds
until just a little soft.Once cool enough to handle, use a spoon or
small ice cream scoop and scoop a small amount of squash out
of the center hole.Fill the squash hole with a ½ cup of chili.Place
Squash halves on an oiled or lined baking sheet.Bake for 10 to
15 minutes or until chili are hot and cheese is melted.
Ingredients: 1 lb. ground turkey, 2 cloves of fresh garlic (minced),
1 egg, 2 jalapenos (sliced), ¼ cup plain gluten free bread crumbs,
Pinch of paprika, Pepper to taste.
Directions: Combine all ingredients together in large bowl and
mold mixture into 4 burgers. Serve bun less or on bun with lettuce,
red onion, avocado, tomato, pickle, and mayo alongside salad.
Ingredients: 1 green apple, cored and diced ½ c pomegranate seeds 2
c fi nely chopped kale 4 c mixed greens ½ c chopped raw walnuts 2
cucumbers, thinly sliced ¼ extra-virgin olive oil 2 tbsp. red wine vinegar ½ tsp. cumin 1 garlic clove (minced), 1 avocado, diced
Directions: In a large bowl, combine apple, pomegranate seeds,
kale, mixed greens, walnuts, and cucumber.In a small bowl, combine
olive oil, red wine vinegar, and cumin, garlic. Whisk until
well blended.Combine with salad mixture and toss well.Top with
Lemon Rosemary Roasted Chicken
Ingredients: 10 pieces of your favorite chicken (bone in) we
used chicken thighs, 1 lbs. red potatoes, 1 white onion, 2 lemons
(1 sliced, 1 juiced) ½ c olive oil, 2 garlic cloves (minced) 1 tbsp.
fresh rosemary, ½ tsp. red pepper fl akes, ½ tsp. black pepper.
Directions: Spray roasting pan with cooking spray, place chicken,
potatoes, and large chunks of onion and lemon slices in pan.
Combine oil, lemon juice, garlic, red pepper fl akes, salt and pepper
in small bowl.Drizzle liquid over chicken and bake at 350 for
Cool Broccoli Salad
Ingredients: 2 strips turkey bacon, ½ cup ice cubes, ½ medium red
onions (thinly sliced), ½ cup coconut milk, 1/3 cup plain coconut
yogurt, ¼ tsp. fi nely grated lemon zest, 1tbsp. fresh lemon juice,
Black pepper, 6 ½ cups/ 16oz. Broccoli fl orets (about 1 pound)
cut into bite-size pieces, 1/3 c raisins, 2 tbsps.slivered almonds.
Directions: Cook the bacon in a small nonstick skillet over medium-low
heat until crispy, about 8 minutes. Transfer to a papertowel-lined
plate to drain, and reserve 1teaspoon drippings for the
dressing. Finely chop the bacon strips and reserve.Combine 1-cup
water, the ice cubes and onions in a small bowl. Let the onions
soak for 10 minutes while preparing the rest of the salad, and then
drain and pat dry.Whisk the coconut milk, sour cream, lemon zest
and juice, reserved bacon drippings, 3/4 teaspoon kosher salt and
pepper taste in a large bowl. Add the broccoli, onions and golden
raisins to the dressing. Toss well, cover and chill for at least 1
hour or up to 4 hours.Before serving, toss well and season with
additional salt and pepper. Transfer to a serving dish and top with
the chopped bacon and slivered almonds.
Chipotle Chicken Nachos
Ingredients: 1 bag Organic Tortilla Chips (you can eat over leafy
greens to avoid salt or get unsalted chips), 16 oz. boneless skinless
chicken breasts, 1 bottle Chipotle Marinade (gluten free MSG
free), ½ cup fresh salsa, ½ cup corn kernels, ½ cup black beans, 1 cup shredded Lettuce, *Shredded Mexican Cheese (for family
not you �), Fresh lime juice to taste.
Directions: Marinate chicken breast in Chipotle Marinade.Cut
chicken into strips and pan sear chicken till done.Lay chips out on
large platter, top with chicken, corn, beans, cheese*.Bake nachos
in oven till cheese melts and top nachos with lettuce, and salsa.
Chicken with Peach Glaze and Grilled Peaches
Ingredients: 1 cup peach preserves or jam (organic), 1 ½ tbsps.
olive oil (plus more for brushing), 1 tbsps. tamari (gluten free
soy sauce), ½ tbsp. Dijon mustard, ½ tbsp. minced garlic, 1 small
jalapeno (fi nely chopped), Ground pepper to taste, 1 lb. or 16 oz.
chicken breast, 2 cups fresh or frozen sliced peaches, Broccoli
or green beans as side (fresh or frozen)
Directions: Combine the
peach preserves, olive oil, tamari, mustard, garlic and jalapeno in
a medium bowl and season with pepper. Reserve ½ cup.Preheat
the grill. Brush the chicken with olive oil and season with salt and
pepper. Place the chicken skin-side down and cook until golden
brown, 6 to 7 minutes. Turn over and continue cooking for 5 to
6 minutes. Brush both sides with the peach glaze and continue
cooking until done, an additional 4 to 5 minutes.Place the peaches
in aluminum foil and on the grill and grill for 2 minutes. Turn
over, brush with the reserved ½ cup of peach glaze and grill until
the peaches are soft, 3 to 4 more minutes.Serve alongside a green
grilled vegetable like green beans or broccoli.
Ingredients: 1 lb Ground turkey, 1 Egg, 3/4 cup almond or coconut
milk, 1 c cooked quinoa, 2 tsp Garlic Powder, 2 tsp Onion Powder,
2 tsp no MSG Worcheshire sauce, 2/3 cup no MSG Ketchup, 1/8
c honey, 2 tsp Mustard, 2 cup Mashed Potatoes.
Directions: Preheat Oven to 350.Place mashed potatoes in a zippered
bag or piping bag and set aside for later.Combine Ketchup,
Mustard and brown sugar and mix well. Set aside.Combine remaining
ingredients and mix thoroughly.Press meat mixture into
muffi n tin. Bake 30-45 min. depends on oven. Cool for 5 minutes
and pipe on potatoes as “frosting”
Cranberry nut crunch cereal
Ingredients: 1/2 cup chopped walnuts, 1/4 cup pumpkin seeds,
2 tbsp. squash seeds (or more pumpkin seeds), 1/2 cup almond
meal/almond fl our, 1 1/3 cup shredded coconut, 1 cup almonds
(chopped), 1 1/2 tsp. cinnamon, 3 Tbsp. coconut oil, 1/4 cup raw
honey, 1 tsp. vanilla, 1 cup raisins (added after cereal is baked)
Directions: Preheat oven to 325 degrees. Combine all dry ingredients
(except raisins).Warm coconut oil and honey slightly so
they are easily incorporated. Pour oil, honey and vanilla over dry
ingredients. Mix well. Spread cereal mixture over a large baking
pan (15 x 10 or bigger) and bake at 325 degrees for 20 minutes.
Take out of the oven, stir mixture and bake for another 5-7 minutes.
Cool. Add raisins and serve with coconut or almond milk. Store
in an airtight container.
Siracha Lime chicken
Ingredients: 12-16oz boneless, skinless chicken breast, 2 tsp.
olive oil, 2 tbsp. lime juice, 1 tsp. minced garlic, ½ tsp. black pepper, 2 tbsp. lime juice, 2 tbspsiracha, 1/2 tsp. garlic powder,
2 tbs. honey, 2 tbsp. cilantro, roughly chopped
Directions: Whisk together all marinade ingredients and place in
bag with chicken for at least 1 hour or overnight.Remove chicken
and pan fry in olive oil for 7 min. on each side.Boil the remainder
of the marinade in saucepan. After chicken is cooked, drizzle the
remainder of the marinade over fi sh and serve alongside a green
Coconut Flour Pancakes
Ingredients: 5 eggs, 1 cup unsweetened applesauce or pear sauce,
1/2 cup sifted coconut fl our, 1 tsp. Bakingsoda, cinnamon to taste
(I do a pinch), 1/4 cup butter or coconut oil(melted), 1 tsp. Vanilla,
2 Tbsp. honey (optional), add-ins such as berries or dark
Directions: Heat large skillet or pancake griddle. (I heat a griddle
to 325 degrees.) Mix all ingredients together except add-ins.
Mix with electric mixer or immersion blender. Let batter sit for 5
minutes so that it will thicken.Carefully fold in berries or chocolate
chips or other add-ins. Grease griddle or skillet with butter
or coconut oil. Use 1/4 cup measuring cup to ladle pancake batter
onto hot griddle or skillet.Cook 3-4 minutes per side (if set at 325)
or until it bubbles and is easy to fl ip. Flip pancakes and cook for
another 3-4 minutes.
*Serve with, very small amount of pure maple syrup and/or fresh fruit.
Pumpkin-Apple Pie Muffi ns
Ingredients: 1 cup chopped apples (about 1 apple), 1 cup pumpkin
puree, 4 eggs, 1/2 cup unsweet applesauce, 1/2 Tbsp. vanilla, 1/3
cup honey, 1 tsp. cinnamon, 1/4 tsp. ginger, 1/4 tsp. cloves, 1/8
tsp. nutmeg, 1/2 tsp. salt, 1/2 tsp. baking powder, 1/2 cup coconut
fl our (sifted), 1/3 cup walnuts (chopped, sprinkle on top)
Directions: Preheat oven to 350 degrees. Line regular-sized muf-
fi n pan with liners.Combine chopped apple, pumpkin puree, eggs,
applesauce, vanilla and honey. Mix well. Add dry ingredients
and mix until incorporated. Divide batter among 12 muffi n cups.
Sprinkle chopped walnuts on top. Bake at 350 degrees for 30-35
minutes.Store in an airtight container in the fridge.
Almond crusted sea bass
Ingredients: 1 lbs. sea bass, ½-3/4 c almond fl our, 1 tbs. paprika,
½ c Dijon mustard, Black pepper to taste
Directions: Mix almond fl our and paprika thoroughly, pepper sea
bass, coat with Dijon mustard, coat with almond fl our paprika
mixture and pan fry in coconut oil 3 min. each side.
Loaded sweet potato
Ingredients: Sweet potatoes, Avocado, Black beans, Toasted pumpkin
seeds, Plain coconut yogurt + lime + Chile powder, Chives.
Directions: Slice baked sweet potatoes in half, load with topping
and heat or bake for 6-10 min.
Chicken Cabbage Salad
Ingredients: 3-4 chicken breasts, pepper/paprika, coconut oil, 1
head cabbage(sliced super-thin), green onions (optional)
1 1/2 cup pumpkin seeds (unsalted), 1 cup slivered almonds, 1
tbsp. coconut oil.
Dressing Ingredients*: 1/2 cup extra virgin olive oil, 3-4 tbsp.
orange juice concentrate, 1/2 tsp. pepper, 2-3 tbsp. apple cider
Directions: Rub chicken with coconut oil and sprinkle with pepper,
and paprika. Bake until cooked through. Cut chicken into
strips or bite sized pieces.Core and thinly slice the cabbage. Put
pumpkin seeds, sliced almonds and 1 Tbsp. coconut oil in a sauté
or fry pan over medium heat. Stir frequently (to prevent burning)
until lightly toasted. Combine all of the dressing ingredients in a
container that can be shaken or stirred well. Start with the lesser
amounts of the orange juice concentrate and apple cider vinegar
and adjust to your taste and liking. Shake well, so that it becomes
well combined. Mix together sliced cabbage, chicken, seeds and
nuts in a large bowl. Pour dressing over it and mix until salad is
well coated in the dressing.
Quinoa Pumpkin Muffi ns
Ingredients: 1⁄2 Tbsp. ground cinnamon, 1/8 tsp. baking powder,
2/3 c cooked quinoa, 1⁄2 c pumpkin, 1 whole egg, 1 Tbsp. almond
or coconut fl our, 1 Tbsp. protein powder (vanilla), 1 tsp. stevia
or honey, 1⁄2 tsp. pure vanilla extract
Directions: Pre-heat oven 350, mix all ingredients, line cupcake
pan with liners or grease, bake for 15 minutes or toothpick comes
out clean. Cool for 25-30 minutes in fridge.
Chicken, Pepper and Onion Pasta
Ingredients: 1 lbs. boneless, skinless chicken breasts, 1 box gluten
free pasta of your choice, 16 oz. jar of favorite all natural tomato
sauce, 1 ½ large red onions(sliced), 1 ½ large red, orange or
yellow peppers (sliced), 2 tbsps.of Extra Virgin Olive Oil, 1 teaspoon
red pepper fl akes, 2 garlic cloves (minced), 2 ½ teaspoons
of pepper, 3 teaspoons of Italian seasoning (no salt), 3 tbsps.of
fresh chopped parsley.
Directions: Begin by poking the chicken with a fork and adding
pepper on both sides, and then cut the breasts into large bite sized
pieces.In a large non-stick skillet, heat oil over high heat and add
chicken.Cook chicken until lightly brown on both sides (it’s okay
if it is not completely cooked through). Remove chicken from
skillet, reduce heat to medium and in the same skillet, add the
onion, peppers, garlic, salt, pepper, red pepper fl akes, and dried
Italian seasoning. Cook until vegetables begin to soften, about 5
minutes.In a separate pot, begin to boil water, lightly salted, for
the pasta. Add the tomato sauce to the skillet with the vegetables
and add the chicken back in. Let simmer over low heat for 15
minutes.Once water is boiling, add pasta, after 11 minutes, or
desired tenderness, drain the pasta.Add pasta to skillet with sauce.
Serve and garnish with the chopped parsley.
Black Bean Salad
Ingredients: 2 (15 ounce) can black beans, rinsed and drained,
16oz. cut corn(drained), 8 green onions (chopped), 2 jalapeno
peppers (seeded and minced), 1 green bell pepper, chopped, 1
avocado (peeled, pitted, and diced), ½ cup pimentos, 3 tomatoes
(seeded and chopped), 1 cup chopped fresh cilantro, 1 lime(juiced),
1 tbsp. olive oil, ¼ teaspoon garlic powder or granulated.
Directions: In a large bowl, combine the black beans, corn, green
onions, jalapeno peppers, bell pepper, avocado, pimentos, tomatoes,
cilantro, lime juice, and olive oil. Season with garlic.Toss,
and chill until serving.
Ingredients: 6 egg whites, 6 whole eggs, 4 oz. cooked chicken or
turkey sausage (nitrate free), 1 c fresh spinach, ¼ c mushrooms,
4oz. chopped onions, 4oz. chopped peppers, 2 oz. dry mustard, 4
oz. shredded cheese (optional for family or use non-dairy vegan
option), 1 bag pre-sliced red potatoes.
Directions: Scramble eggs; add meat, potatoes, veggies, and ½
of the shredded cheese. Pour mixture into a sprayed casserole
dish and top with remaining cheese. Bake in over for 45 minutes
or until no longer runny. This can be re-heated daily or frozen
for later use.
Berry Quinoa Salad
Gluten Free Shrimp Pasta Salad
Ingredients: 1 cup uncooked quinoa, ½ tbsp. coconut oil, 2 cups
water, 3 cups organic berries, ½ head kale, 1 cup lima beans,
rinsed and drained, ½ cup toasted chopped walnuts, Salt to taste,
½ cup Raspberry Vinaigrette.
Directions: Add oil and dry quinoa to pot, toast quinoa in oil for
a minute, add water and bring to boil over medium heat. Once
boiling, add a tight lid and let sit till water is absorbed, for approximately
15 min. Then remove from heat and let sit covered
5-10 min. Combine kale, lima beans, ½ of the dressing and berries
in bowl. Let sit and then toss in quinoa and walnuts and remainder
of the dressing. Store in fridge.
Asian Sesame Roasted Chicken and Broccoli
Ingredients: 4 thawed boneless, skinless chicken breasts, 2 c fresh
broccoli, ½ c fresh ginger(grated), 1/8 c + 1 Tbs. raw honey, 1 c
all natural roasted vegetable stock, ¾ c low sodium tamari sauce
(gluten free soy sauce), ¾ c rice vinegar, 1½ Tbs. toasted sesame oil
Directions: Heat saucepot with olive oil.Add ginger, honey with
a little veg. stock to soften ginger.Stir in remaining ingredients.
Strain and set aside.Put 4 thawed chicken breasts and broccoli
in glass dish or bowl, pour marinade over chicken and let sit for
at least 1 hour in refrigerator.Roast at 350 for approximately 10
minutes on each side or until chicken is cooked all of the way
through.Serve on or beside a bed of quinoa or brown rice.
1 16-ounce bottle dairy-free Ranch dressing, 1 ripe
avocado(pitted and peeled), 1 bunch cilantro (tough stems, removed,
divided), 1 medium poblanochile, 1 medium white onion(cut into ½
-inch slices), 12 oz corn on the cob, 16 oz large uncooked shrimp,
Olive oil for grilling (about ¼ cup), 1 cup diced jicama (about
¼ inch pieces), 1 pint small cherry or grape tomatoes, ½ pound
gluten free corkscrew or penne pasta, cooked al dente according
to package directions, grounded black pepper.
In a blender or food processor, combine dressing,
avocado and 2 tbsps cold water. Roughly chop cilantro, reserving
1/4 cup for garnish. Add remainder to blender or processor. Process
until smooth. Refrigerate dressing, tightly covered, until ready
to use.Light charcoal and let burn until charcoal is covered with
gray ash but still very hot. Or, if using a gas grill or grill pan, set
to medium-high heat. When grill is quite hot, brush corn, poblano
pepper and onion slices with oil; sprinkle corn and onion with
pepper. Thread shrimp onto skewers, brush with oil and sprinkle
with salt and pepper.Grill vegetables and shrimp, turning regularly
to ensure even cooking: 10 to 15 minutes for poblano (sear over
hottest part of fi re until evenly blackened and blistered all over),
about 10 minutes for onions, about 5 minutes for corn and about 4
minutes for shrimp.Cover poblano with towel to rest. When cool
enough to handle, wipe off charred skin and remove seed pod
and seeds. Rinse briefl y, chop into small pieces and place in large
bowl. When corn is cool enough to handle, cut kernels off cob
and add to bowl with poblano.Chop onion into small pieces and
add to bowl, along with whole grilled shrimp, jicama, tomatoes,
cooked pasta, 1 to 1 ½ cups of prepared dressing and 1 teaspoon
salt. Stir to combine. Salad is best if covered and refrigerated for
an hour or so.Serve sprinkled with reserved ¼ cup cilantro.
Berry Pomegranate Smoothie
Ingredients: 8 oz. chopped spinach, 2 oz.Pure pomegranate juice,
6oz plain almond or coconut milk, 1/2 c frozen blueberries, 1/4
avocado, 1 scoop protein powder (non dairy).
Directions: Place all ingredients in a powerful blender and blend
till smooth and serve!
Cherry Pecan Chicken Salad Sandwich
Ingredients: 1 lbs. boneless, skinless chicken breast, 1/3 cup plain
coconut yogurt, 1/3 cup vegannaise mayonnaise (no vegetable oil),
1 tbsp. honey mustard, 1/4 teaspoon freshly ground pepper, 1/2
cup thinly sliced celery, 1/2 cup pecans(chopped), 1/2 cup dried
tart cherries (chopped).
Directions: Place chicken in a medium saucepan, cover with water.
Bring to a boil. Cover, reduce heat to maintain a gentle simmer and
cook until the chicken is no longer pink in the middle, 10 to 15
minutes. Transfer to a plate to cool. Meanwhile, combine yogurt,
mayonnaise, mustard, and pepper in a bowl.When the chicken is
cool enough to handle, cut into bite-size pieces. Add the chicken,
celery, pecans and cherries to the bowl with the dressing and toss
to combine. Serve to wrap, bread or in lettuce cups.
Grilled Peanut Chicken
Ingredients: 2 Tbsp. natural peanut, 1 tbsp. lime juice, 2 tsp. tamari
sauce (gluten free), 1 tsp. minced garlic, 1/3 tsp. curry powder, 1
dash cayenne pepper, 4 boneless skinless chicken breasts.
Directions: Preheat grill to high heat.In a bowl, combine the nut
butter, lime juice, tamari sauce, curry powder and cayenne pepper.
Place chicken on the grill and brush with the sauce mixture. Grill
for 6-8 minutes. Turn chicken, and brush on remaining sauce. Grill
an additional 6-8 minutes or until there is no visible pink. Serve
alongside grilled carrots, broccoli. Onions and peppers.
Chai Pumpkin Protein Shake
Ingredients: 1 ½ c unsweetened almond milk, 1 tbs. chai tea
powder, 1 scoop vanilla or chocolate protein powder, 1-2 tbsp.
pumpkin puree, 5 ice cubes.
Directions: Blend all ingredients together till smooth.
strawberry Pork Chops
Ingredients: ¼ cup no sugar added strawberry preserves “all
fruit”, 1-½ tbsp. minced garlic, 1 tbsp. Tamari sauce (gluten free),
1 tbsp. horseradish, 4 Pork Chops, ¼ Tbsp. olive oil, 1 pinch
Directions: In a small saucepan combine the strawberry preserves,
minced garlic, Tamari sauce and horseradish. Cook over
low heat, stirring frequently, until heated through.Coat a medium
skillet with olive oil. Lightly sprinkle both sides of each pork chop
with cayenne pepper. Cook the chops until browned on each side,
and then continue to cook over medium heat until no longer pink.
Serve chops with sauce poured over the top, alongside salad and
Citrus Cod or chicken
Ingredients: 4 Cod fi llets (or you could use chicken if you are not
a fi sh person), Season combo (garlic powder, and pepper), 1-2 c
Almond fl our, Orange juice (not from concentrate!), Juice from
one lemon, 1-2 Tbs. coconut oil.
Directions: Heat olive oil in large cast iron skillet. Pat fi sh dry,
Season with garlic and pepper. Drudge fi sh in almond fl our. Place
in skillet and brown on both sides. Remove from pan and set aside.
Add coconut oil to pan and de-glaze.Oncethe coconut oilmelts,
add orange juice and lemon juice. Add the fi sh back to pan and
cook till fi sh is done through. Can serve alongside quinoa, sweet
potato, roasted vegetables or tossed salad.
Southwest Salad with Cilantro Dressing
Ingredients: 12 oz. Boneless, skinless chicken breast, 4 c chopped
romaine lettuce, 1 c chopped fi nely red cabbage, 1 avocado, sliced,
½ c shredded carrots, ¼ c red onion slivers, 1 tsp. chili powder,
1 tsp. cumin, 1 tsp. paprika, 1 large bunch fresh cilantro, Juice of
1 lemon or lime, ¼ c olive oil
Directions: Chop lettuce, carrots, cabbage, onion, and avocado.
Pan grill chicken and sprinkle chili powder, cumin, and paprika
on meat.Once meat is cooked arrange salads individually or in
a large bowl.For Dressing- in powerful blender or food processor,
add cilantro, juice of lemon or lime and olive oil combine
thoroughly and serve over salad as a dressing.
Gluten Free Breakfast Bars
Ingredients: 1 cup brown rice fl our, 1 cup hazelnut fl our (packed),
1 cup Quinoa Flakes, 2 tsps. baking powder, 1 tsp. cinnamon, 3
organic eggs, ¼-1/2 cup maple syrup, 1/4 cup organic coconut oil,
1 tsp. vanilla extract, 1 tsp. almond extract, 3 tbsps.almond milk,
1/2 cup dried cherries, 1/3 cup dark chocolate chips.
Directions: Preheat the oven to 350 degrees. Line a 9x9-inch baking
pan with parchment paper.Whisk together the dry ingredients:
brown rice fl our, hazelnut fl our, quinoa fl akes, baking powder, &
cinnamon.Add in the eggs, maple syrup, coconut oil, vanilla and almond extracts, and beat to combine. The batter will be thick.
Add in the almond milk one tbsp at a time, until the batter becomes
smooth.Add in the dried cherries and dark chocolate chips. Stir
to combine.Spread the batter into the prepared baking pan and
smooth the surface evenly. Place the pan into the center of a preheated
oven and bake until golden and set, about 20 minutes.Cool
on a wire rack and then cut into squares.
Zucchini Pasta with Fire Roasted Tomato Basil Meat Sauce
Ingredients: 1 lbs. ground turkey, 4 whole zucchini (peeled),
2, 14.5 oz. of fi re roasted tomatoes, 1/2 c fresh basil, (roughly
chopped), Balsamic vinegar to taste, Pepper to taste.
Directions: Place your zucchini in your spiral slicer to make pasta.
If you don’t have one you can use a julienne peeler or vegetable
peeler and make thicker noodles. Place your zucchini noodles in
a colander in the sink and lightly salt them, they need to sit for
20 minutes and drain all the water. Heat skillet and brown ground
turkey till no longer pink. Add zucchini noodles and lightly sauté
in beef for 2 min.Add your can of fi re-roasted tomatoes. Add
chopped basil. Add balsamic vinegar. Cover pan and let simmer
till hot. Plate your noodles and sauce. Sprinkle with pepper to
your liking and enjoy.
Banana Chocolate Muffi ns
Ingredients: 2 c gluten free fl our (all purpose is great, but you
can use coconut, almond, amaranth, etc.) If your fl our does not
contain Xanthan gum, add 1 teaspoon to recipe, 2 tsp. baking
powder (preferably aluminum free), 2 tsp. baking soda, Pinch of
sea salt, 2 ripe bananas, ½ c extra virgin olive oil or none vegan
option would be ½ c melted organic butter, 1/2 c pure maple syrup
or local honey, 2/3 c unsweet almond milk, 2 tsp. pure vanilla
extract, 1/3 c dark chocolate chips work well too!
Directions: Preheat oven to 400 (if you have a “hot” oven pre-heat
to 350 degrees) Line muffi n tin with 12 liners.Mix dry ingredients
(fl our, baking powder, baking soda, and salt) in the spate bowl,
mix wet ingredients, vanilla, bananas, syrup/honey, oil and almond
milk. Combine both dry and wet ingredients and after combined,
fold in raisins.Bake until muffi ns are browned and a toothpick
comes out clean- 20-25 min.
Pecan, Berry and Arugula Salad
Ingredients: 2 c fresh arugula, 5 oz. raspberries, 2 oz. (Approx. 1/4
c) pecans, 2-3 tbs. extra virgin olive oil, 1 tbs. balsamic vinegar.
Directions: Roast pecans in oven on 350 for 8-10 min. or until
fragrant. Add raspberries, olive oil and balsamic vinegar in large
bowl. Toss with arugula and serve.
Cranberry Coconut Chicken Tossed Salad
Ingredients: 2 cups salad greens, 1/2 tbsp. all natural Poppy Seed
Dressing, 1 tbsp. unsweetened shredded coconut, 1 tbsp. dried
cranberries (try to get them without sulfi tes), 4-6 oz.Boneless,
skinless grilled chicken breast, cut into cubes.
Directions: Grill chicken breast (if not pre-cooked). Blend all
other ingredients together to make tossed salad.
Ingredients:1 lbs. ground turkey, ½ tsp. black pepper, 1 minced
garlic clove, 1 tsp. fresh ginger (if you only have dry ginger that
can work too), 1 tbsp. reduced sodium soy sauce or tamari, 2 tsp.
100% maple syrup or local honey, 2 Tbs. canola, grape seed or saf-
fl ower oil, Your favorite Asian dipping sauce (peanut, hoisin, etc.)
Directions: Combine all ingredients and roll into balls, bake,
grill or pan-fry till they are cooked all of the way through. Serve
alongside sautéed veggies and your favorite Asian dipping sauce.
Serve on top of rice noodles and steamed broccoli, add sauce to
Ingredients: 1 c cooked quinoa, 1 tbsp. pure maple syrup, 1 tbsp.
pumpkin, 1 tbsp. chopped pecans or walnuts, ½ cunsweet almond
or coconut milk.
Directions: Mix all ingredients together and serve hot.
Wilted Arugula and Portobello Mushrooms
Ingredients: 1 tbsp. extra virgin olive oil, 4 oz. chopped onions,
1 tbsp. minced garlic, 1/8 tsp. red pepper fl akes, 1 Portobello
mushroom cap, 1/4 cup organic low sodium chicken broth, 4 C
arugula leaves, 1/8 tsp. ground black pepper.
Directions: Heat olive oil in a large skillet over medium heat.
Add onion and garlic and cook until soft, about 5 minutes. Stir in
red pepper fl akes and chopped mushrooms and cook until mushrooms
are coated with oil and begin to soften. Pour in chicken
broth and simmer until liquid is reduced by half. Add arugula and
cook until wilted, about one minute. Season with black pepper.
Brussels sprouts with Balsamic Glazed Pecans
Ingredients: 2 tbsp. olive oil, 1 lbs.brussels sprouts cut in ½, 1
medium yellow onions(fi nely chopped), 1 medium apples, (fi nely
chopped), 1 tbsp. balsamic vinegar, pepper to taste (sea salt for
family), 2 Tbs. chopped pecans, 1 tbsp. balsamic vinegar, ½ tsp.
dried rosemary, ½ tsp. dried sage, ½ tsp. dried parsley.
Directions: Preheat oven to 400 F.Add olive oil, brussels sprouts,
onions, apples, vinegar, salt and pepper to a bowl and stir well.
Pour mixture into a baking dish.Bake at 400 for 12-18 minutes.
While brussels are roasting, mix pecans, vinegar and herbs in a
small bowl.Remove brussels from oven and add pecans to baking
dish. Stir well.Return to oven for an additional 6-10 minutes.
Cherry Pan Fried Chicken
Ingredients: 2 tbsp. tart cherry concentrate, ¾ cup water, 6 chicken
tenders (about 1 lb.), 2 tbsp. dried thyme, Dash of pepper, 3 tbsp.
coconut oil, 1 tbsp. dried parsley, ¼ cup dried cherries.
Directions: Mix cherry juice and water in a large bowl or in a
freezer bag.Add chicken tenders, thyme, salt and pepper to bowl
or bag with cherry juice. Let marinate in refrigerator for at least
eight hours.When ready to cook, remove chicken tenders from
marinade and pat dry with a paper towel.Heat coconut oil in a
large skillet over medium high heat.Once the oil is just beginning
to sizzle, add chicken tenders to skillet. Cook for three minutes
per side. A gold crispy crust should form on both sides. Remove chicken from skillet and place on a paper towel covered plate.
Garnish with parsley and dried cherries.
Crockpot BBQ Chicken
Ingredients: 1 8-ounce can reduced-sodium organic tomato sauce,1 4-ounce can chopped green chilies(drained), 3 tbsps.cider vinegar,
2 tbsps. honey, 1 tbsp. paprika, 1 tbsp. organic tomato paste, 1
tbsp. Worcestershire sauce, 2 teaspoons dry mustard, ½ teaspoon
ground chipotle chile, 2 packages chicken thighs boneless 1 lb.,
1 chopped onions-8 oz., 1 clove garlic(minced).
Directions: Add tomato sauce, chiles, vinegar, honey, paprika,
tomato paste, Worcestershire sauce, mustard and ground chipotle
in a slow cooker and stir to blend all ingredients together. Add
chicken, onion and garlic; stir to combine.Put the lid on and cook
on low until the chicken can be pulled apart, about 5 hours. Transfer
the chicken to a cutting board and shred with a fork. Return the
chicken to the sauce, stir well and serve.
Orange Glazed Pork Chops with Sweet Potato Hash
Ingredients: 1 ½ tbsp. olive oil(divided), 2- 6oz boneless skinless
pork chops (about 1/3 lb. each), ½ c 100% orange juice, 2 tbsp.
black strap molasses, 1 tbsp. dried or fresh basil, 1 large sweet
potato (cubed), 1 tsp. cinnamon, 1 tsp. garlic powder, ½ tsp. allspice,
Drizzle of honey or pure maple syrup, Salt and pepper (to
taste), ½ white onion (sliced).
Directions: Preheat oven to 350F.Place pork chops in a freezer
bag with 1/2 of the orange juice, molasses, basil and a dash of salt
and pepper. Shake well to evenly coat pork chops. Let marinate
in the refrigerator for at least three hours. Heat 1/2 tbsp. of the
olive oil in a cast iron skillet over medium heat.While the skillet
is heating, toss the sweet potatoes in a large bowl with remaining
orange juice, olive oil, cinnamon, garlic, allspice, honey and a dash
of salt and pepper.When skillet is hot, throw in onions and sweet
potatoes.Cook, stirring often, for 10-12 minutes, until softened.
Push sweet potatoes and onions to the outer edge of the skillet
and place the pork chops in the middle of the skillet. Sear the pork
chops for about four minutes, fl ipping after two minutes, reserving
the marinating juices in the bag. Add the marinating juices to
the skillet and carefully transfer the skillet to the preheated oven.
Bake for 20 minutes, until vegetables are tender and pork chops
are cooked through. YUM!
Spinach Stuffed Pork Chops
Ingredients: 4 garlic cloves(minced and divided), ¼ teaspoon ground
black pepper(divided), 5 sun-dried tomatoes, (packed without oil,
diced), 1 package frozen chopped spinach(thawed, drained, and
squeezed dry), ¼ cup crumbled feta cheese (this should be okay
per allergy list), 3 tbsps.plain coconut yogurt, ½ teaspoon lemon
zest, 4 large Pork boneless chops, 2 tbsps. fresh lemon juice, 2
teaspoons Dijon mustard, ¼ teaspoon dried oregano.
Directions: Preheat oven to 350 degrees.Heat a large pan over
medium-high heat. Coat pan with cooking spray. Add 2 garlic
cloves; sauté 1 minute. Add 1/8 teaspoon pepper, tomatoes, and
spinach; sauté until moisture evaporates. Remove from heat; stir
in feta, yogurt and lemon zest.Cut a horizontal slit through thickest
portion of each pork chop to form a pocket. Stuff about 1/4 cup
spinach mixture into each pork chop. Sprinkle remaining salt and
pepper over pork.Place chops in shallow baking pan.Combine
remaining 2 garlic cloves, lemon juice, mustard, and oregano in
a bowl and stir to combine. Brush half of mustard mixture over
pork.Bake for 25 minutes; turn pork. Brush remaining mixture over
pork; bake an additional 20 minutes or until internal temperature
reaches 145-160 degrees.
Bunless BLT Burgers
Ingredients: ¼ cup ketchup (no high fructose corn syrup or MSG),
¼ cup olive oil based mayonnaise, 1 tbsp. yellow mustard, 1 ½
pounds (6) lean ground turkey patties, ½ teaspoon salt, ¼ teaspoon
pepper, 12 slices bacon, Lettuce, tomato and/or onion (for garnish).
Directions: Preheat grill to medium-high (or preheat your broiler),
Stir ketchup, mayonnaise and mustard in a bowl until blended;
set aside.Sprinkle burger patties with pepper. Wrap each burger
with 2 strips of bacon, crossing each other at right angles.Place
patties on the hot grill rack (or broiler pan) and cook about 10
to 12 minutes, or until they reach your desired doneness, turning
once.Serve burgers on large Romaine lettuce leaves (or eat with
fork) with tomato, onion and ketchup sauce.
Stuffed Acorn Squash
Ingredients: 1/2cup quinoa, 1 1/2 cups water, 3 small acorn squash,
halved and seeded, ground pepper, 1 tbsp. olive oil, 1/2cup chopped
sweet or yellow onion, 2 large cloves garlic, minced or pressed,
1/4cup dried cranberries, 4 oz frozen chopped spinach (thawed
and drained), 1 tbsp. cider vinegar, 1 teaspoon honey, 1 lb. ground
turkey breast, 4 heaping teaspoons fi ne gluten-free breadcrumbs,
4 heaping teaspoons extra virgin olive oil.
Directions: Combine the quinoa and water in a small pot over
medium-high heat. Bring to a boil, reduce the heat to medium-low,
and simmer, covered, till water absorbs approx. 10-15 min. Stir
every few minutes. You want it to cook up like rice.Meanwhile, coat
insides of the acorn squash halve lightly with olive oil. Sprinkle
with salt and pepper. Place face down on a large microwave-safe
dish. Cover and cook for 16 minutes, or until the squash is tender.
While squash is cooking, brown ground turkey in a large, heavy
pan over medium heat with olive oil. Add the onion and cook for
2 minutes, until tender. Add the garlic and cranberries and cook,
stirring, for 1 minute. Add the spinach and cook, stirring often,
until wilted, 2 minutes. Add the vinegar and sugar, stir, and season
with salt and pepper. Cook, stirring, for 1 minute. While the
quinoa is cooking, preheat the broiler on high.Once the quinoa is
cooked, fl uff it lightly with a fork. Combine 1 cup of the quinoa
with the spinach mixture and toss.Put the squash halves cut side
up in a broiler-safe pan or on a rimmed baking tray. Divide the
fi lling evenly among the squash halves, mounding it slightly. Top
each squash half with 1 heaping teaspoon bread crumbs and dot
each with 1 heaping teaspoon buttery spread. Broil 8 inches from
the heat source for 4 to 5 minutes, until browned.Serves 6
Butternut Squash Soup
Ingredients: 1 tbsp. olive oil, 1 package chopped onions 8 oz.,
2 cloves garlic(minced), 2 ½ pounds butternut, (squash, peeled,
seeded and cut into 1-inch cubes), 6 cups low-sodium chicken or
vegetable broth, and 2tbsps. honey, 3 tbsps. plain coconut yogurt.
Directions: Heat oil over medium heat in a large pot. Add onions and saute for 5 minutes.Add garlic and sauté for an additional 2
minutes.Add squash, broth, curry powder, and bring to a boil.
Reduce heat and simmer uncovered until squash is tender, 12 to
15 minutes.Remove from heat, stir in honey and yogurt and puree
with a mixer or blender until smooth.
Broiled Grouper Parmesan
Ingredients: 1/4 cup Parmesan cheese, 1 tbsp. coconut oil, 1
tbsp. mayonnaise (olive oil based), 1 tbsp. fresh lemon juice,
1/4 teaspoon dried basil, 1/4 teaspoon ground black pepper, 1/8
teaspoon onion powder, 2 pounds grouper fi llets.
Directions: Preheat your oven’s broiler. Line pan with aluminum
foil. In a small bowl, mix together the Parmesan cheese, melted
coconut oil, mayonnaise and lemon juice. Season with dried basil,
pepper, and onion powder. Mix well and set aside. Arrange fi llets
in a single layer on the prepared pan. Broil a few inches from the
heat for 2 to 3 minutes. Flip the fi llets over and broil for a couple
more minutes. Remove the fi llets from the oven and cover them
with the Parmesan cheese mixture on the top side. Broil for 2 more
minutes or until the topping is browned and fi sh fl akes easily with
a fork. Be careful not to overcook the fi sh.
Ingredients: 1 cup cooked pureed squash, 4 eggs, 2 Tbs. coconut
fl our or 4 Tbs. almond fl our, ½ tsp. cinnamon, ¼ tsp. cloves, ¼
tsp. ginger, ¼ tsp. nutmeg, 1 tbsp. maple syrup, 1 tsp. vanilla.
Directions: In a bowl combine all ingredients.Cook slowly on a
griddle at 300-350 degrees, fl ipping once or twice.
Egg Muffi ns
Ingredients: 18 free-range eggs, 1 cup chopped veggies of your
choice (ex: jalapenos, mushrooms, green onions, spinach, etc),
1/2 cup organic shredded cheese, 1 lbs. nitrate free bacon, sausage
Directions: Brown the bacon, sausage or ham in skillet or in oven.
Chop veggies of choice.Crack free-range eggs into a large pitcher
with a spout.Whisk eggs until there is froth.Pour into muffi n nonstick
tin.Drop cooked bacon, sausage, ham and/or veggies into
egg mixture.Top with a sprinkle of organic cheese.Bake on 350
for 15-20 minutes or until a toothpick comes out clean.
Lime Chicken Skewers
Ingredients: 3/4 cup soy sauce, 1/4 cup raw honey, 2 tbsp. olive
oil, Juice of 2 limes, 4 cloves garlic, 4 tbsp. Sriracha sauce (can
be found in grocery store near the Thai sauces and spices), Red
pepper fl akes (optional for extra heat), 1/4 cup chopped cilantro
(and extra for garnishing), 2 lbs. cubed boneless skinless chicken
Directions: Combine all ingredients and whisk in bowl, add cubed
chicken and marinade in fridge for at least one hour. Skewer chicken
cubes and boil the remainder of the marinade for 15 minutes. Grill
on medium heat for 6-8 minutes or until juices run clear. Baste
chicken skewers with marinade and brush.
Berry, Feta, Spinach and Chicken Salad
Ingredients: 1 lb. boneless skinless chicken breast cooked and
sliced thin,1 bag or tub of baby spinach leaves or spring mix if
you prefer,Fresh strawberries and blue berries or any berry of
your choice! Feta cheese.
Homemade vinaigrette dressing: ½ c olive oil, ¼ c balsamic
vinegar, 2 Tbs. honey, Salt and pepper to taste.
Directions: Toss all ingredients together in bowl and serve, Dressing
can be served on side or tossed into salad.
Turkey Tacos with Honey cilantro slaw
Honey cilantro slaw
Ingredients: 3 cups shredded cole slaw, 1 cup fresh cilantro
(chopped), 1/4 cup fresh lime juice, 1 teaspoon ground cumin, 2
tbsps.honey, and pepper, to taste.
Directions: Combine the slaw and cilantro in a large bowl.Add
the remaining ingredients to another large bowl and mix well
using a whisk.Pour dressing over slaw and toss well.
Ingredients: 1 lb. ground turkey, Corn tortillas, 1 tsp. cumin, 1
tsp. chili powder, 1 tsp. paprika, ¼ c water.
Directions: Cook turkey till done, add spices and water and serve
with slaw on corn tortillas.
Ingredients: 6 hardboiled eggs, 1 tbsp. dill, 1/4 c plain coconut
yogurt, 1 tbsp. olive oil based mayonnaise, ¼ c diced celery.
Directions: Mix all ingredients together and store in fridge.
Southwest Egg scramble
Ingredients: 8 eggs, 2 soft red potatoes (chopped), 3 oz. chicken
or turkey sausage, ¼ c cheese (none dairy or leave off your portion),
1/2 red onion (minced), 1/2 ripe avocado chopped, salsa
to taste for topping, 5 baby bella mushrooms (chopped), black
pepper to taste.
Directions: In a cast iron skillet – cook sausage, add vegetables
& cilantro (not avocado or salsa), add chopped red potatoes (you
can cheat and soften them in the microwave), sprinkle with black
pepper, after vegetables have cooked and sausage is cooked all
the way through, add eggs until cooked, remove from heat and
top with cheese, bake skillet in the oven for 5-10 minutes (or until
cheese is melted). Plate up and top with avocado and 1-2 tbs of
fresh salsa, this scramble is great beside fresh fruit.
- http://www.thefi x.com/content/nutrition-and-addiction-recovery-how-healthy-eating-can-help-you-stay-sober?page=all
International Journal of Nutritional Science and Food Technology
- Nutrition In Recovery by Margaret Soussloff, M.S. & Cara Zechello, R.D., Massachusetts Food Banks and Maria F. Bettencourt,
MPH, Massachusetts Department of Public Health - See more at: http://alcoholicsvictorious.org/faq/rec-diet#sthash.arVGSzfm.dpuf