Hyperthyroid Healing Diet Recipes

Hyperthyroid Healing Diet Recipes

This includes recipes for the Level 2 and Level 3 Hyperthyroid Healing Diets.  While there are no specific “Level 1” recipes, there are some vegan/vegetarian recipes included for those who choose to follow a Level 1 Hyperthyroid Healing Diet.

While most of the recipes don’t include foods with very high amounts of iodine (i.e. >100 mcg per serving), if you are trying to follow a low oxalate diet then you’ll need to make some modifications.  As you can imagine, it is challenging to create recipes that are “autoimmune-friendly” that also is low in iodine, low in oxalates, histamine, etc.  So while I have separate chapters where I discuss oxalates, histamine, mold in food, and FODMAPs, if you are trying to avoid these then you can try to make your own modifications, but this is when you might want to consider working with a nutritional expert.

I also want to thank Samantha Teague for helping me with these recipes.  Samantha is a Certified Paleo Nutritional & Holistic Wellness Coach, and you can learn more about her by visiting https://primalsam.com/about/.

Hyperthyroid Healing Level 3 Recipes

Note: These aren’t low oxalate, but towards the end I do have some Level 3/Level 2-friendly recipes that are oxalate free, and I also have some histamine-free and vegan recipe options.

BREAKFAST OPTIONS:

Avocado Tater Toasts

Serves 4

4 small sweet potatoes

4 tsp melted coconut oil

4 small avocados

Juice of 1 lemon

½ tsp sea salt

4 scoops collagen powder

  1. Heat the broiler on your oven.
  2. Wash and scrub the skin of the sweet potato skin very well. Slice the potato into ¼” inch-thick slices.
  3. Place slices on a large baking sheet. Rub with oil, then arrange them in an even layer. Broil the slices about 6” from the broiler for 6 minutes or until rich golden brown on one side.
  4. Flip the slices over, then broil 6 minutes longer.
  5. While the potatoes cook, mash avocado, lemon juice, salt, and collagen in a medium bowl.
  6. Spread the avocado mash on top of the toasted sweet potato slices and enjoy!

 

Blueberries, Bacon, & Pancakes

Serves 4

9 slices cooked bacon

4 ripe plantains, peeled and roughly chopped

½ cup coconut oil, divided

1 tsp baking soda

½ tsp sea salt

¼ cup water

1 cup blueberries

¼ to ½ cup maple syrup

  1. Prepare the bacon, then set aside.
  2. Add plantains, ¼ cup coconut oil, baking soda, salt, and water to a blender. Puree until smooth.
  3. Heat remaining ¼ cup coconut oil in a large skillet over medium heat.
  4. When hot, add pancake batter in ¼ cup scoops. (Cook in batches to avoid overcrowding.)
  5. Cook about 4 minutes per side or until golden brown.
  6. Serve pancakes topped with berries and maple syrup.

 

Parsnip Sausage Hash

Serves 4

1 Tbsp coconut oil

1 lb ground turkey (full-fat)
1 ¼ tsp sea salt, plus more to taste (divided)

1 tsp garlic powder

1 dash ground clove
1 tsp dried sage
2-3 Tbsp bone broth

6 large parsnips (~ 2 lb), peeled and diced
4 green onions, chopped
2 cups arugula

  1. Add oil to a large skillet over medium heat. When hot, add turkey and dry seasonings.
  2. Crumble and cook until fully cooked through. Remove the turkey from the skillet and set aside.
  3. Add the bone broth and bring to a simmer, deglazing the pan.
  4. Add the parsnips and some salt to taste. Saute until the parsnips are almost tender.
  5. Cover the skillet, then lower the heat to maintain a gentle simmer.
  6. Cook for 5-10 minutes or until the parsnips are tender to your liking.
  7. Stir in the cooked turkey, green onion, and arugula. Serve and enjoy!

 

Breakfast Veg-Meatballs

Serves 4

1 lb ground bison

4 oz frozen cauliflower rice

1 cup shredded carrots

4 green onions, minced

1 Tbsp pure maple syrup (optional)

⅛ cup coconut flour

1 tsp ground ginger

1 tsp garlic powder

1 tsp ground turmeric

1 tsp sea salt

1 Tbsp tallow

½ cup water

  1. Add bison, cauliflower rice, carrots, green onions, optional maple syrup, coconut flour, and dry seasonings to a medium mixing bowl.
  2. Gently mix until well combined, then form 16 meatballs from the mixture.
  3. Add tallow to a large skillet over medium heat. When hot, add meatballs and brown on all sides for about 6 minutes total.
  4. Add water, then cover the skillet and lower the heat to maintain a gentle simmer.
  5. Cook until sausage balls are done through, approximately 10-12 minutes. Enjoy!

 

Overnight N’Oats (Vegan)

Serves 4

1 cup unsweetened shredded coconut

1 cup sliced tigernuts

2 tsp ground cinnamon

1 dash sea salt

4 scoops collagen powder

½ cup raisins

1 large yellow squash, grated

1 tablespoon maple syrup (optional)

1 cup unsweetened applesauce

3 cups coconut milk

1 cup fresh fruit chopped of choice

  1. Divide all ingredients (except fresh fruit) between 4 large mason jars. Stir each thoroughly, then seal.
  2. Store the jars in the refrigerator overnight.
  3. The next morning, enjoy straight from the jar -or- heat the mixture in a pot on the stovetop over medium heat until steaming. Serve topped with fresh fruit and some extra shredded coconut.

 

“Chocolate” Protein Pudding

4 servings

3 ½ cups coconut milk

¼ cup + 1 Tbsp maple syrup

1 Tbsp gelatin

1 dash sea salt

⅓ cup roasted carob powder

1 cup fresh fruit chopped of choice

  1. Whisk together coconut milk and maple syrup in a small pot over medium-low heat.
  2. Heat for 3 minutes or until warm and lightly steaming but not simmering. Remove from heat.
  3. Ladle about ¼ of the warmed liquid into a medium mixing bowl.
  4. Evenly sprinkle the gelatin on top of the liquid. Do not mix. Rest for 3 minutes, then whisk until gelatin is dissolved.
  5. Transfer the gelatin mixture and remaining warm liquid to a blender.
  6. Add salt and carob powder, then blend on medium speed until smooth, avoiding creating too many bubbles.
  7. Pour the mixture into 4 jars or food storage containers. Cool to room temperature, then seal.
  8. Chill in the fridge for 4 to 5 hours or until fully set. Enjoy topped with fresh fruit.

NOTE:

Enjoy these as-is, or as the base for breakfast parfaits! Try them topped with fresh berries, sliced bananas, and/or toasted unsweetened shredded coconut.

 

Turkey Breakfast Bars

Serves 4

1 medium apple

1 medium sweet potato, peeled

1 lb full-fat ground pork

1 Tbsp blackstrap molasses

1 tsp dried sage

¾ tsp smoked sea salt

  1. Heat oven to 375 F. Grate the apple and sweet potato.
  2. Add them to a large mixing bowl with all remaining ingredients. Mix gently until evenly blended.
  3. Press mixture into an ungreased 9×13” glass baking dish. Bake for 35-40 minutes or until cooked through.
  4. Cool, then chill. Slice into 8 rectangle patties. When ready to serve, reheat using your desired method, then enjoy!

 

Squash & Chicken Skillet

4 servings

2 Tbsp melted coconut oil

1 small onion, diced

1 lb cubed or ground chicken

½ tsp ground mace

¼ tsp ground cloves

½ tsp ground ginger

1 tsp dried sage

2 medium yellow squash, chopped

3 cups chopped butternut squash

½ cup bone broth

  1. Add oil to a large skillet over medium heat. Add onion, chicken, and dry seasonings. Cook for about 8 minutes or until golden brown and cooked through.
  2. Add yellow and butternut squash. Cook for 5 minutes, then stir in broth. Cook for 5 to 6 minutes more or until squash is tender.
  3. Divide between bowls, then enjoy!

 

Wonton Meatball Breakfast Soup

4 servings

1 lb lean ground pork or lamb

½ bunch cilantro, julienned

1” fresh ginger, peeled and minced

Sea salt, to taste

Juice of 1 lime

1 Tbsp coconut oil

4 green onions, thinly sliced

1 small head green cabbage, chopped

4 cups bone broth

¼ cup coconut aminos

  1. Mix ground meat, cilantro, ginger, salt, lime juice, and oil in a medium mixing bowl. Shape the mixture into 12 meatballs, then set aside.
  2. Add coconut oil to a large pot over medium heat. Add green onions and cabbage. Cook for 5 to 7 minutes or until light golden brown.
  3. Add broth. Increase heat to medium-high and bring to a low boil.
  4. Add meatballs and cook for about 5 mins or until fully cooked through.
  5. Stir in aminos. Serve soup in bowls and enjoy!

 

DRESSINGS

Lush Dressing (Vegetarian)

Makes ~1 ¼ cups

1 cup plain coconut milk yogurt

¼ cup fresh parsley

2 Tbsp white wine vinegar

2 Tbsp dried chives

½ Tbsp dried dill

1 tsp dried tarragon

1 tsp onion powder

1 tsp garlic powder

1 ½ tsp sea salt

  1. Add all ingredients to a high-speed blender. Puree until smooth.
  2. Store dressing in an air-tight jar in the fridge for up to 5 days.

 

AIP House Dressing (Vegetarian)

Makes ~1 cup

¼ cup apple cider vinegar

½ cup refined olive oil

¼ cup parsley, roughly chopped

1 garlic clove, roughly chopped

1 green onion, roughly chopped

1 Tbsp maple syrup

1 tsp sea salt

  1. Add all ingredients to a blender. Blend until smooth.
  2. Store dressing in a food safe container for up to 5 days in the fridge.
  3. Use as marinade or as a dressing for salads.

 

DRINKS

Ginger Broth

Makes 6 cups

1 lb chicken drumsticks

2 large carrots, roughly chopped

2 stalks celery, roughly chopped

1 large red onion, quartered

3-inch piece fresh ginger, roughly chopped

1 Tbsp sea salt

2 Tbsp apple cider vinegar

Water to cover

  1. Add all ingredients to a large, lidded stock pot. Turn heat to high and bring to a low boil.
  2. Cover the pot, then reduce heat to low. Cook for 24 hours.
  3. Strain the liquid through a sieve into food storage containers.
  4. Broth will keep for 5 days in the fridge. Freeze for longer storage.

NOTE:

The chicken drumsticks may be reused one time in a new batch of broth.

 

Kombucha Bubbly (Vegan)

Serves 2

1 Tbsp honey

Juice of ½ large lime

½ cup plain kombucha

2 cups chilled seltzer water, or enough to fill

  1. Add all ingredients to two drinking glasses.
  2. Stir gently, then serve.

 

Turmeric Lemonade (Vegan)

Serves 2

Juice of 1 large lemon

Juice of 1 large orange

¼ tsp ground turmeric

¼ tsp ground ginger

2 Tbsp maple syrup

2 cups water

Ice to fill

  1. Add citrus juices, dry seasonings, maple syrup, and water to a pitcher. Stir well until combined.
  2. Pour into two glasses, then add ice and enjoy!

 

SMOOTHIES

Lucky Green Smoothie (Vegan if you remove the collagen powder)

Serves 2

2 green apples, cored and chopped

2 small green bananas

1 cucumber, chopped

2 celery stalks, chopped

½ cup fresh cilantro

1 avocado

Juice of 1 lemon

2 Tbsp coconut oil

4 scoops collagen powder

1 dash sea salt

Water, to thin

  1. Add all ingredients to a blender. Blend until very smooth.
  2. Serve in two tall glasses.

 

Red & Blue Berry Smoothie (Vegan if you remove the collagen powder)

Serves 2

1 cup frozen strawberries

1 cup frozen blueberries

2 small green bananas

4 cups mixed greens

2 small avocados

Juice of 1 lemon

2 Tbsp coconut oil

4 scoops collagen powder

1 dash sea salt

Water, to thin

  1. Add all ingredients to a blender. Blend until very smooth.
  2. Serve in two tall glasses.

 

Minty Watermelon Smoothie (Vegan if you remove the collagen powder)

Serves 2

2 cups chopped watermelon

2 small green bananas

¼ cup fresh mint leaves

1 large avocado

2 cups water

2 Tbsp coconut oil

¼ cup collagen powder

Juice of 1 small lime

  1. Add all ingredients to a blender. Blend until very smooth.
  2. Serve in two tall glasses.

 

Kiwi Arugula Smoothie

Serves 2

2 large kiwi, peeled

2 small green bananas

¼ cup collagen powder

4 cups arugula (can also replace with red or green leaf lettuce)

1 cup water

½ cup ice cubes

  1. Add all ingredients to a blender. Blend until very smooth.
  2. Serve in two tall glasses.

 

SNACKS

Raspberry Gummies

Serves 4

½ cup orange juice

¼ cup lemon juice

1 cup raspberries

¼ cup plain gelatin

2 Tbsp honey

  1. Blend orange juice, lemon juice, and berries in a blender until smooth.
  2. Transfer mixture to a medium pot over low heat.
  3. When mixture is warm, whisk in the gelatin and honey, stirring constantly until gelatin has dissolved.
  4. Pour mixture into a glass baking dish or silicone gummy mold.
  5. Cool to room temperature, then refrigerate for 6 hours or until fully set.
  6. Cut into squares, scoop, or pop out of molds, then enjoy.

 

Philly Bites

Serves 4

2 large cucumbers, sliced into rounds

8 oz smoked salmon slices

½ cup plain coconut milk yogurt

¼ tsp smoked sea salt

1 Tbsp fresh dill, chopped

  1. Add cucumber slices to a serving plate.
  2. Top each with a bit of salmon and a dollop of yogurt.
  3. Garnish with smoked salt and dill, then enjoy!

 

Baked Tostones (Vegan)

Serves 2

4 large green plantains (~ 6 lb)

¼ cup coconut oil, melted, divided

Coarse sea salt, to taste

  1. Heat oven to 425 F. Line a large sheet pan with parchment, then set aside.
  2. Peel the tough skin from the plantains with a sharp knife. Slice the peeled plantains into 1-thick rounds.
  3. Add slices to the sheet pan, then drizzle them with 2 Tbsp oil. Spread them out evenly in a single layer, flat sides down.
  4. Bake for 15 minutes, then remove the pan from the oven.
  5. Carefully use the bottom of a heavy glass to mash and flatten the slices into ¼”-thick rounds.
  6. Brush each side of the rounds with the remaining oil, then spread them evenly in a single layer.
  7. Sprinkle them with salt, then bake for 15 more minutes or until tender in the centers and crispy golden brown on the outsides.
  8. Season with more salt if needed, then enjoy!

NOTE:

Tostones are best fresh, and can become hard after refrigerating leftovers. Though you can par-bake and smash them ahead of time, then freeze them. When ready to serve, you can finish baking the amount of tostones you need for 20 to 25 minutes.

 

Pumpkin Tigernut Hummus (Vegan)

Serves 4

2 cups tigernuts

Hot water (to soak tigernuts)

½ cup pumpkin puree

Juice of 1 small lemon

¼ cup extra-virgin olive oil

1 large clove garlic, roughly chopped

½ tsp sea salt

FOR SERVING:

Sliced cucumber, celery sticks, sliced green apples, baby carrots, pork rinds, beet chips, etc.

  1. Soak tigernuts in hot water for 1 hour. Drain very well.
  2. Add all ingredients to a food processor. Puree until smooth and creamy.
  3. Enjoy with your favorite serving options!

 

SOUPS

Bacon Mushroom Creme Soup

Serves 4

6 slices bacon, chopped

1 large sweet onion, chopped

2 large rutabaga, peeled and chopped

8 oz mushrooms, chopped

3 cups bone broth

1 cup coconut milk
2 tsp lemon juice
2 tsp garlic powder

1 tsp sea salt, plus more to taste

  1. Add bacon and onion to a large pot over medium heat.
  2. Cook bacon for about 10 minutes or until lightly browned.
  3. Add rutabaga, mushrooms, broth, milk, lemon juice, garlic powder and salt.
  4. Cover and bring to a gentle boil. Reduce heat and simmer for 30 minutes or until the rutabaga is very tender.
  5. Remove from the heat. If desired, use a slotted spoon to remove half of the mushrooms if you’d like some to remain whole.
  6. Use an immersion blender to puree the soup in the pot until very smooth, or blend in a countertop blender in batches.

 

Yam Chowder

Serves 4

2 Tbsp tallow

2 large yams, peeled and chopped

1 lb frozen cauliflower florets

1 tsp garlic powder

1 tsp onion powder

1 tsp dried thyme

¼ tsp ground clove

¼ tsp ground mace

2 tsp sea salt, or to taste

4 cups bone broth

2 green onions, thinly sliced

  1. Add tallow, yams, cauliflower, and dry seasonings to a large pot over medium-high heat.
  2. Cook until light golden brown, stirring occasionally, for about 8 minutes.
  3. Stir in broth. Cover and bring to a gentle boil.
  4. Reduce heat and simmer gently for 15 to 20 minutes or until the vegetables are tender.
  5. Enjoy as-is, or use an immersion blender or countertop blender to lightly puree the soup until it is nearly smooth.
  6. Top with green onions.

 

Not-Tomato Soup

Serves 4

1 lb raw beets, scrubbed well, peeled, and chopped

2 large carrots, peeled and chopped

1 large red onion, roughly chopped

4 cloves garlic, chopped

2 Tbsp coconut oil, softened

Sea salt, to taste

2 tsp herbes de Provence

3 cups bone broth

1 (15 fl oz) can pumpkin puree

1 (13.5 fl oz) can coconut milk

Juice of 1 large lemon

  1. Heat oven to 400 F. Line a large baking sheet with parchment.
  2. Add veggies, garlic, oil, and dry seasonings to the pan. Toss well to coat.
  3. Bake until tender and golden brown, about 40 minutes.
  4. Transfer veggies to a large soup pot over medium heat. Add broth and pumpkin puree. Cook for 10 minutes or until simmering and very tender.
  5. Remove from the heat and stir in coconut milk and lemon juice.
  6. Carefully use an immersion blender to puree the soup in the pot until very smooth, or blend in a countertop blender in batches.

 

Quick California Stew

Serves 4

2 Tbsp tallow

1 lb frozen California blend vegetables (carrots, broccoli, cauliflower)

1 tablespoon dried chives

1 tsp garlic powder

1 tablespoon Italian seasoning

Sea salt, to taste

3 cups bone broth

1 (15 fl oz) can pumpkin puree

Juice of 1 lemon

  1. Add tallow, frozen vegetables, and dry seasonings to a large pot over medium-high heat.
  2. Cook until caramelized, stirring occasionally, for about 10-15 minutes.
  3. Stir in broth, pumpkin, and lemon juice. Cover and bring to a gentle boil.
  4. Reduce heat and simmer gently for 15 minutes or until the vegetables are tender and broth is reduced to your liking.

NOTE:

Try the prepared stew topped with leftover shredded chicken.

 

LUNCHES

Salmon Noodle Salad

Serves 4

Juice of ½ lemon

2 large avocados

2 green onions, thinly sliced

4 (5-oz) cans wild salmon in water, drained

2 small cucumbers, diced

1 cup shredded carrots

2 large zucchini, spiralized then lightly chopped -or- large-grated

Sea salt, to taste

4 cups spring mix

  1. Add lemon juice, avocados, green onions, and tuna to a medium mixing bowl.
  2. Mash together with a fork until combined.
  3. Gently stir in cucumbers, carrots, zucchini, and salt until evenly combined.
  4. Serve mixture over spring mix.

NOTE:

You can use shredded chicken in place of the canned fish.

 

Waldorf Salmon Boats

Serves 4

2 large green apples, diced

1 ½ cups red grapes, halved

4 stalks celery, diced

Juice of ¼ lemon

1 large avocado, diced

4 (5-oz) cans wild salmon in water, drained

¼ cup extra-virgin olive oil

1” fresh ginger, grated

½ tsp sea salt

½ cup chopped tigernuts or toasted unsweetened coconut flakes

8 whole buttercrunch lettuce leaves

  1. Add apples, grapes, celery, lemon juice, avocado, salmon, olive oil, ginger, and salt to a medium mixing bowl.
  2. Stir together and mash slightly until mixture begins to hold together. Fold in the tigernuts.
  3. Serve mixture spooned into lettuce leaves.

NOTE:

You can use shredded chicken in place of the canned fish.

 

Athena’s Salad

Serves 4

8 cups mixed baby greens

½ small red onion, thinly sliced

1 large cucumber, thinly sliced

2 cups strawberries, hulled and quartered

1 lb cooked, peeled medium shrimp, chilled

½ cup pitted Kalamata olives

½ cup Lush Dressing (recipe in Dressings)

1 (5 oz) bag sweet potato chips cooked in 100% coconut, olive, avocado oil

  1. Divide and layer romaine between 4 serving bowls.
  2. Top with onion, cucumber, strawberries, shrimp, and olives. Drizzle dressing over the tops.
  3. Partially crush the chips over the tops of the salads, then enjoy!

 

Pesto Chicken Sweet Potatoes

Serves 4

4 large sweet potatoes

2 cups cooked plain chicken breast, shredded (warm or chilled)

PESTO

2 cups parsley, roughly chopped

5 garlic cloves, roughly chopped

2 cups parsley, roughly chopped

¼ cup nutritional yeast

1 tsp sea salt, or to taste

Juice of ¼ lemon

¼ cup extra-virgin olive oil

¼ to ½ cup water, as needed for desired consistency

  1. Roast sweet potatoes on a sheet pan in a 450 F oven until tender, about 40 minutes to 1 hour, depending on size.
  2. Add chicken to a medium bowl, then set aside.
  3. Make the PESTO: Adding all pesto ingredients to a blender. Blend until smooth, adding water as needed to thin as desired.
  4. Add pesto to the chicken and stir until well combined.
  5. Use a knife to split open the sweet potatoes. Stuff the chicken mixture into the cavities. Enjoy!

 

Asian Steak Noodle Bowls

Serves 4

SAUCE

¼ cup coconut aminos

Juice of 1 large lemon

1” fresh ginger, peeled and minced

2 cloves garlic, minced

STEAK

1 Tbsp coconut oil

1 lb thinly sliced tender steak

¼ tsp garlic powder

¼ tsp sea salt

BOWLS

2 cups shredded purple cabbage, massaged well

3 large zucchini, large-grated

2 cups shredded carrots

¼ bunch cilantro, chopped

2 green onions, thinly sliced

  1. Make the SAUCE: Add all SAUCE ingredients to a small mixing bowl. Whisk until combined, then set aside.
  2. Make the STEAK: Add coconut oil to a large skillet over medium heat, when hot, add the steak. Sprinkle the steak with garlic powder and salt, then cook for 3 minutes or until medium rare (or cook to your desired doneness). Remove from the heat and set aside.
  3. Make the BOWLS: Add the cabbage to a medium mixing bowl. Drizzle 2 Tbsp of the SAUCE over the top of cabbage, then use your hands to massage the cabbage for 3 minutes or until tenderized and wilted. Set aside.
  4. Divide zucchini between 4 serving bowls. Top with massaged cabbage, carrots, and steak.
  5. Drizzle the remaining SAUCE over the tops. Garnish with cilantro and green onions

NOTE

  • For easier vegetable preparation, use a food processor or mandoline slicer.
  • You can make the sauce and steak the day before if you want to get ahead!
  • If you do not tolerate raw veggies well, you can lightly steam the zucchini, carrots, and cabbage before using them in the recipe.

 

Green Chicken Burrito

Serves 4

1 ½ lb boneless skinless chicken breast or thighs, cooked, cooled, and shredded

½ cup AIP House Dressing (recipe in Dressings)

2 green onions, thinly sliced

Sea salt, to taste

8 large whole collard green leaves, tough stems trimmed off and discarded

2 small beets, grated

2 cups shredded carrots

2 cups shredded purple cabbage

1 (5 oz) bag sweet potato chips cooked in 100% coconut, olive, avocado oil

  1. Prepare the chicken and dressing if you have not yet already. Add chicken to a small bowl with the dressing, green onions, and salt. Gently mix to combine.
  2. Lay collard leaves on a flat surface. Divide and spread the dressed chicken evenly over the leaves. Top with beet, carrots, and cabbage. Roll up like burritos.
  3. Serve burritos with sweet potato chips on the side.

 

Lamb Spiced Burgers with Fennel Fries

Serves 4

FENNEL FRIES

2 large fennel bulbs

1½ Tbsp olive oil

¼ tsp sea salt

LAMB BURGERS

1 lb ground chicken, turkey, beef, or lamb

2 green onions, minced

1” fresh ginger, peeled and minced

Sea salt, to taste

1 Tbsp coconut oil

4 large lettuce leaves

  1. Heat oven to 400 F. Trim fennel bulbs of fronds and cores. Slice bulbs into 1/4” thick strips.
  2. Spread strips on a large sheet pan in a single layer, then drizzle with olive oil and salt.
  3. Bake for 15-20 minutes. Toss with tongs, then bake for 10-15 minutes more until crispy and caramelized. Keep warm while you make the burgers.
  4. Add ground meat, green onions, ginger, and salt to a medium mixing bowl. Mix gently to combine well. Form into 4 patties and set aside.
  5. Heat coconut oil in a large skillet over medium heat. When hot, add burger patties. Cook for 5-7 minutes on each side or until golden brown and cooked through.
  6. Serve burgers on lettuce leaves, and enjoy with fennel fries on the side.

 

Beet & Citrus Salad

Serves 4

4 medium beets, scrubbed well, peeled, and quartered

¼ cup extra-virgin olive oil

Juice of ½ large orange

1 Tbsp apple cider vinegar

Sea salt, to taste

2 large oranges, peeled, seeded, and chopped

8 cups baby spinach

8 radishes, thinly sliced

2 cups shredded carrots

½ cup mint leaves, roughly chopped

3 (5 oz) cans wild salmon in water, drained and flaked

  1. Cook beets in a medium pot of simmering water, covered, for about 20 minutes, or until fork-tender.
  2. Drain the beets well, then thinly slice them.
  3. Add olive oil, orange juice, vinegar, and salt to a small bowl. Whisk well, then set aside.
  4. Add beets, spinach, radishes, carrots, mint, salmon, and dressing to a medium mixing bowl. Toss gently to combine, then divide between 4 serving bowls. Enjoy!

NOTE:

You can use shredded chicken in place of the canned fish.

 

Fish Grill with Broccoli Salad

4 servings

SALAD

½ cup Lush Dressing (recipe in Dressings)

1 medium head broccoli, chopped

2 apples, cored, quartered, and sliced

2 cups shredded carrots

2 green onions, very thinly sliced

½ cup unsweetened dried cranberries

FISH

4 large fish filets of choice

1 Tbsp coconut oil, melted

1 Tbsp fresh dill, minced

Sea salt, to taste

1 large lemon, sliced into rounds

  1. Make the SALAD: Add all SALAD ingredients to a medium mixing bowl. Cover and chill in the fridge while you make the fish.
  2. Make the FISH: Heat a grill to medium-high heat. Add filets to a plate, then drizzle with coconut oil. Sprinkle them with dill and salt, then place lemon slices on top. Use your hands to gently massage the oil and seasonings onto the filets on all sides. Grill fish for several minutes until lightly charred and cooked through.
  3. Serve fish over broccoli salad, with lemon wedges on the side.

NOTE:

If you do not tolerate raw veggies well, you can lightly steam the broccoli and carrots before using them in the recipe.

 

Chicken Piccata

4 servings

4 boneless skinless chicken thighs or breasts, sliced through the centers to create 8 thin filets

½ cup coconut flour

⅓ cup refined olive oil

2 green onions, sliced

3 large zucchini, spiralized -or- very thinly sliced into diagonal pieces

8 oz mushrooms, sliced

Juice of 1 large lemon

1 Tbsp honey

2 Tbsp capers

Sea salt, to taste

¼ cup fresh parsley, chopped

  1. Dredge the chicken pieces in the coconut flour to coat.
  2. Add olive oil to a large skillet over medium heat. When hot, add chicken and green onion.
  3. Cook, stirring occasionally, for 5 to 7 minutes or until just barely cooked through.
  4. Add in remaining ingredients and toss well. Cover the pan and reduce heat to medium low.
  5. Cook for 8 minutes or until mushrooms are tender. Enjoy!

 

DINNERS

Aloha Moco

Serves 4

4 all-beef burger patties

8 cups cauliflower rice

Sea salt, to taste

¼ cup water

2 Tbsp arrowroot starch

2 Tbsp tallow

2 cups bone broth

¼ cup coconut milk

¼ tsp garlic powder

2 Tbsp coconut aminos

2 large avocados, sliced

  1. Prepare the burger patties and the cauliflower rice according to package directions, adding sea salt to taste. Set aside to keep warm.
  2. In a small bowl, whisk together the water arrowroot starch. Set aside.
  3. Make the gravy: Add tallow, bone broth, coconut milk, and 1 tsp sea salt to a medium pot over medium heat. Bring to a simmer.
  4. Whisk in the water-arrowroot mixture, then simmer for 1 to 2 minutes or until thickened.
  5. Remove from the heat and whisk in coconut aminos.
  6. Serve cauliflower rice in wide bowls, then top with burger patties, gravy, and avocado.

 

Minted Chops with Mash

Serves 4

MASH

2 lb parsnips, peeled and large-chopped

Water, for steaming or boiling

¼ cup tallow

Sea salt, to taste

CHOPS

2 Tbsp tallow

4 pork or lamb chops

¼ tsp garlic powder

¼ tsp onion powder

1 bunch fresh mint leaves, roughly chopped

  1. Make the MASH: Steam or boil the chopped parsnips in a large pot on the stove until very tender. Drain the water very well.
  2. Return the parsnips to the pot. Add tallow and salt. Use an immersion blender, hand mixer, or potato masher to mash them until they are smooth to your liking. Cover to keep warm, and set aside.
  3. Make the CHOPS: Add tallow to a large skillet over medium heat. When hot, add the chops.
  4. Sprinkle garlic powder, onion powder, and salt over the tops. Sear for 5 minutes per side or until cooked through to your liking. (Pork you may wish to cook longer and until fully cooked through. Lamb you may wish to cook less – similar to steak.)
  5. Serve the mash on plates. Top mash with cooked chops, then garnish with mint.

 

Supreme Pan Pizza

Serves 4

CRUSTS

4 large green plantains

¼ cup melted tallow

½ cup water

⅔ tsp sea salt

1 tsp baking soda

2 tsp apple cider vinegar

PIZZA SAUCE

2 Tbsp extra-virgin olive oil

8 fl oz canned pumpkin puree

Italian seasoning, to taste

Sea salt, to taste

Water, to thin as desired (~ 1 cup)

2 Tbsp balsamic vinegar

TOPPINGS

3 oz anchovies (optional)

8 oz prosciutto, chopped

8 oz sliced mushrooms

½ small red onion, thinly sliced

1 cup sliced kalamata olives

1 ½ cups chopped pineapple

  1. Make the CRUSTS: Place 1 oven rack in the top 1/3 of the oven, and a 2nd oven rack on the bottom 1/3.
  2. Heat to 425 F. Line 2 large sheet pans with parchment.
  3. Peel the plantains with a knife. Discard peels and chop the flesh into roughly ½” chunks
  4. Add plantain chunks, tallow, water, salt, baking soda, and vinegar to a high-speed blender.
  5. Blend on medium-high speed until smooth batter forms. You will likely need to stop the blender to scrape it down a couple times to keep the mixture moving at first.
  6. Use a large dining spoon to spread the batter onto the two sheet pans in an ⅛” thick layer.
  7. Par-bake on two separate oven racks for 8 minutes or until the crusts are almost opaque and edges have slightly curled up.
  8. While the crust par-bakes, make the SAUCE: Add all SAUCE ingredients to a blender. Blend until smooth. Set aside.
  9. Remove crusts from the oven. Spread the sauce over the tops, then add TOPPINGS.
  10. Return pans to the oven for 8 to 10 minutes or until the toppings are lightly cooked. Cool for 5 minutes before slicing into squares.

 

Garlicky Steak & Sweet Potato Fries

Serves 4

FRIES

4 large sweet potatoes, peeled and sliced into French fry shapes

¼ cup melted tallow

¼ cup arrowroot starch

Sea salt, to taste

¼ cup fresh parsley, chopped

STEAK

1 Tbsp coconut oil

4 beef ribeye steaks

Sea salt and garlic powder, to taste

  1. Make the FRIES: Place 1 oven rack in the top 1/3 of the oven, and a 2nd oven rack on the bottom 1/3.
  2. Heat oven to 425 F. Line 2 large sheet pans with parchment paper.
  3. Divide raw fries and tallow evenly between the two pans, and toss well to coat. Sprinkle 2 Tbsp of arrowroot starch evenly over the top of each pan, then use dry hands to toss well to coat.
  4. Bake for 20 minutes, then use tongs to flip the fries over. Bake for 15-20 minutes longer or until golden brown and slightly crisped.
  5. Remove pans from the oven. Toss each with 2 Tbsp of parsley, then set aside.
  6. While fries bake, make the STEAK: Add oil to a large skillet over medium-high heat. When hot, add the steaks, then season them with salt and garlic powder. Sear on each side for 4-7 minutes or until cooked through to your liking.
  7. Transfer steaks to a cutting board to rest for 5 minutes before slicing and enjoying with the hot fries.

 

Chunky Chili

Serves 4

AIP CHILI POWDER

2 tsp ground turmeric

2 tsp ground ginger

1 tsp dried oregano

1 tsp ground cinnamon

2 tsp sea salt, or to taste

CHILI

2 Tbsp coconut oil

1 (10 oz) bag diced frozen onions

4 stalks celery, diced

3 cups shredded carrots

1 ½ lbs ground beef

1 (15 oz) can pumpkin puree

2 Tbsp apple cider vinegar

2 cups bone broth

TOPPINGS

1 cup plain coconut milk yogurt

1 bunch cilantro, chopped

1 large lime, sliced into wedges

  1. Make the AIP CHILI POWDER: Add all AIP CHILI POWDER ingredients to a small mixing bowl. Stir gently until combined, then set aside.
  2. Make the CHILI: Add coconut oil to a large pot over medium heat. When hot, add onions, celery, and carrots. Cook for 10 minutes, stirring occasionally, or until soft.
  3. Crumble in the ground beef, then stir in pumpkin, vinegar, broth, and AIP CHILI POWDER.
  4. Bring to a simmer. Cover and reduce the heat to keep at a low simmer for 15 minutes.
  5. Serve in bowls topped with yogurt and cilantro. Serve with lime wedges on the side.

 

Arugula Lamb with Melon Gremolata

4 servings

GREMOLATA

1 small honeydew, peeled, seeded, and finely minced

1 large cucumber, finely minced

1 bunch mint, finely minced

2 Tbsp extra-virgin olive oil

Sea salt, to taste

Zest and juice of 1 large lime

LAMB

1 Tbsp coconut oil

4 lamb chops

Sea salt, to taste

8 cups arugula

  1. Make the GREMOLATA: Add all GREMOLATA ingredients to a small mixing bowl. Set aside to marinate while you make the lamb.
  2. Make the LAMB: Add coconut oil to a large skillet over medium heat. When hot, add lamb chops and sprinkle them with salt. Cook 4-6 per side or until done to your liking.
  3. Rest lamb for 5 minutes before slicing.
  4. Serve lamb over arugula. Top lamb with gremolata and serve.

NOTE:

  • For even more flavor, marinate the lamb in ½ cup AIP House Dressing (recipe in Dressings) the night before.
  • You can use steak instead of lamb chops.

 

Chicken Francese with Garden Salad

4 servings

CHICKEN

1 lb boneless, skinless chicken breasts

¼ cup coconut flour

3 Tbsp arrowroot starch, divided

2 cloves garlic, minced

½ tsp sea salt

¼ cup water

3 Tbsp tallow

1 large lemon, sliced thinly into rounds and seeded

Zest and juice of 1 large lemon

SALAD

4 cups chopped romaine

2 cups chopped broccoli

1 medium beet, raw, peeled and grated

2 stalks celery, chopped

4 radishes, sliced

1 large cucumber, chopped

½ cup Lush Dressing (recipe in Dressings)

  1. Slice each chicken breast in half. Place each piece of chicken between a large piece of plastic wrap or inside a large plastic sandwich bag, then place on a cutting board. Pound with a mallet until 1/4-inch thick. Set aside.
  2. In a medium mixing bowl, mix together coconut flour, 1 Tbsp arrowroot starch, garlic, and salt.
  3. In a second medium bowl, whisk the remaining 2 Tbsp arrowroot starch with water.
  4. Heat tallow in a large skillet over medium-high heat. When hot, dredge the flattened chicken through the arrowroot-water mixture and then the flour mixture. (You will need to cook the chicken in batches so as to not overcrowd the pan.)
  5. Cook for four minutes per side or until golden brown and cooked through. Repeat with remaining chicken, adding the lemon slices to the pan along with the last batch of chicken.
  6. Meanwhile, make the SALAD: Add all SALAD ingredients to a large mixing bowl. Toss well until combined. Divide between 4 large serving plates, leaving room on the plates for the chicken.
  7. To finish the chicken, divide chicken and lemon slices between the serving plates. Drizzle chicken with lemon juice and sprinkle with lemon zest. Serve immediately and enjoy!

NOTE:

Discard any leftover breading/dredging mixture.

 

Broccoli Beef

4 servings

¾ cup bone broth

¼ cup coconut aminos

3 garlic cloves, minced

1” fresh ginger, minced

2 Tbsp arrowroot starch

1 Tbsp coconut oil

1 ½ lb thinly sliced steak

5 cups broccoli florets

1 cup shredded carrots

  1. In a small bowl, whisk together the broth, coconut aminos, garlic, ginger, and arrowroot starch until combined.
  2. Add coconut oil to a large skillet over medium heat. When hot, add sliced steak and cook for 3 to 4 minutes.
  3. Add the sauce to the pan and cook for 1 minute.
  4. Stir in broccoli and carrots. Cover and cook for 4 minutes or until broccoli is tender-crisp. Serve and enjoy!

 

Tigernut-Crusted Salmon with Asparagus

4 servings

¾ cup tigernut flour

4 green onions, minced

1 tsp sea salt

2 tsp Italian seasoning

1 Tbsp lemon juice

3 to 4 Tbsp extra-virgin olive oil, divided

4 skinless salmon filets

3 lb asparagus, tough ends trimmed off and discarded

1 lemon, sliced into wedges

  1. Heat oven to 350 F. Line a large baking sheet with parchment paper.
  2. In a small bowl, mix together the tigernut flour, green onions, salt, and Italian seasoning. Stir in lemon juice and 1 to 2 Tbsp olive oil (just enough to bind the mixture together). Set aside.
  3. Rub 1 Tbsp of the oil onto the salmon filets. Place filets on the prepared baking sheet.
  4. Spoon the tigernut mixture on the top side of the filets, gently pressing it down so the mixture stays in place.
  5. Toss together asparagus spears, remaining 1 Tbsp oil, and salt to taste to a medium mixing bowl.
  6. Carefully place asparagus in an even layer on the baking sheet along with the salmon.
  7. Bake for 12 to 15 minutes or until the salmon is cooked through and asparagus is tender-crisp. Divide between plates and enjoy!

NOTE:

  • If you cannot source tigernuts, substitute ½ cup coconut manna for the minced tigernuts, or enjoy the salmon prepared with one of the dressings in the Dressings section instead of the tigernut mixture.
  • Depending on the size of the asparagus and salmon, either meal component may be done before or after the other. In this case, you can use tongs to remove either the asparagus or salmon if it finishes too soon before the other, keep it warm in a food safe container, then place the pan back in the oven to resume cooking.

 

Apple Pork Tenderloin with “Rice”

4 servings

SAUCE

1 cup unsweetened applesauce

1 Tbsp honey

2 Tbsp apple cider vinegar

½ Tbsp dried sage

½ tsp ginger powder

Sea salt, to taste

PORK

2 Tbsp coconut oil

1 ½ lb pork tenderloin

Sea salt, to taste

½ small red onion, diced

1 medium green apple, cored and diced

1 large carrot, peeled and diced

“RICE”

4 cups cauliflower rice, prepared to package directions

½ cup fresh parsley, chopped

  1. Place an oven rack in the center position in your oven. Heat oven to 375 F.
  2. Stir together all SAUCE ingredients in a small bowl until smooth. Set aside.
  3. Add coconut oil to a large oven-safe skillet over medium heat. Season the pork tenderloin with salt.
  4. When the skillet is hot, add pork and onion to the skillet. Cook until the tenderloin is browned on all sides, about 7 minutes.
  5. Remove skillet from the heat. Spread SAUCE over the top and sides of the pork. Place apple and carrot around the sides of the pork.
  6. Bake for 20 minutes, then use tongs to turn the pork over in the sauce a few times.
  7. Bake for another 20-25 minutes, or until the pork is cooked through.
  8. Remove from the oven and rest for 5 minutes before slicing. Enjoy served over cauliflower rice topped with parsley.

 

DESSERTS

Mango Lime Sorbet

Serves 4

1 large orange, peeled, seeded, and roughly chopped

1 large lime, peeled, seeded, and roughly chopped

3 cups frozen mango chunks

1 (13.5 oz) can coconut cream

  1. Add all ingredients to a blender. Blend until smooth.
  2. Divide between 4 small freezer-safe containers.
  3. Freeze for 6 hours or until firm.
  4. Thaw on the countertop for 15 minutes before serving.

 

Banana Milkshake

Serves 4

4 large apples, cored and chopped

4 large frozen bananas

2 large avocado

4 cups chilled coconut milk

4 cups ice cubes

4 scoops collagen powder

1 dash sea salt

  1. Add all ingredients to a blender.
  2. Blend until very smooth, then serve.

 

Spiced Peaches with Maple Nice Cream

4 servings

MAPLE NICE CREAM

2 (13.5 oz) cans coconut milk

¼ cup maple syrup

1 dash sea salt

1 tsp pure vanilla extract

PEACHES

4 large peaches, halved and pitted

1 Tbsp honey

⅓ tsp ground mace

  1. Make The NICE CREAM: Add all NICE CREAM ingredients to a medium pot over medium-low heat for five minutes, stirring often.
  2. Remove from heat and cool completely.
  3. *Pour into an ice-cream machine. Churn following the machine’s instructions.
  4. Freeze the mixture for 2 hours before serving.
  5. Make the PEACHES: Heat oven to 350 F. Place the peach halves in a baking dish. Drizzle with honey, then sprinkle with mace.
  6. Bake for 30 minutes or until tender and golden brown on top. Enjoy!

NOTE:

  • Once the nice cream has frozen solid, you will need to thaw the nice cream at room temperature for about 20 to 30 minutes before serving.
  • You can also make this without an ice cream machine and simply freeze the liquid mixture in a freezer-safe container for 5 hours or until firm. It will be more sorbet-like in texture, but will still be delicious!

 

Hyperthyroid Healing Level 2 Recipes

Note: These aren’t low oxalate, but towards the end I do have some Level 3/Level 2-friendly recipes that are oxalate free, and I also have some histamine-free and vegan recipe options.

BREAKFASTS

Chocolate Yogurt Crepes

Serves 4

½ cup ground flaxseed meal

2 Tbsp cocoa powder

1 cup coconut milk

12 eggs

12 tsp coconut oil, divided (for greasing)

½ cup plain coconut milk yogurt

  1. Whisk flax and cocoa powder with milk in a medium mixing bowl until smooth.
  2. In a separate mixing bowl, beat the eggs until smooth. Beat the eggs into the flax mixture ¼ cup at a time until smooth.
  3. Heat 1 tsp coconut oil in a small cast-iron skillet over medium heat.
  4. When hot, ladle 1 twelfth of the batter into the skillet, then swirl the pan to evenly distribute the batter.
  5. Cook for 1 to 2 minutes on one side, then 10–15 seconds on the other. Transfer to a plate and cover to keep warm.
  6. Repeat with remaining batter to make 12 crepes.
  7. Top crepes with yogurt to serve.

 

Fried Sweet Potato Browns

Serves 4

8 eggs

2 lb sweet potatoes, peeled and grated

2 shallots, thinly sliced

Sea salt and black pepper, to taste

2 tablespoons coconut flour

4 tablespoons coconut oil, divided

  1. Add eggs to a large mixing bowl. Whisk until smooth.
  2. Stir in sweet potatoes and shallots, then stir in dry seasonings and coconut flour. Set aside.
  3. Add 2 Tbsp oil to a large skillet over medium heat. When hot, scoop ¼ cupfuls of the mixture into the pan and spread into ¼” thick patties. (You will need to work in batches to avoid overcrowding the pan, adding more oil as needed.)
  4. Cook for 5 minutes per side or until golden brown and crisped. Serve and enjoy!

 

Berry Hemp Parfait

Serves 4

½ tsp pure vanilla extract

4 cups plain coconut milk yogurt

4 cups fresh berries of choice

½ cup hemp hearts

1 dash sea salt

¼ cup honey (optional)

  1. Add vanilla and yogurt to a medium mixing bowl. Whisk well to combine.
  2. Divide yogurt between 4 serving cups.
  3. Top with berries, hemp, salt, and optional honey. Enjoy!

 

Green Eggs

Serves 4

2 Tbsp coconut oil

2 green onions, chopped

2 cups baby spinach, chopped

2 cups arugula, chopped

8 eggs, whisked

½ tsp dried dill

Sea salt and black pepper, to taste

4 small avocados, chopped

  1. Add coconut oil to a large skillet over medium heat. When hot, add green onions, spinach, and arugula. Cook until the greens are wilted.
  2. Add eggs and dry seasonings to the pan. Stir slowly and constantly until cooked through to your desired doneness.
  3. Remove from heat and fold in avocados. Serve and enjoy!

 

Paleo Porridge

Serves 4

1 cup chopped walnuts

½ cup chopped pistachios

⅓ cup hemp hearts

¾ cup ground flaxseed meal

½ cup unsweetened shredded coconut

¼ cup maple syrup

2 cups coconut milk

1 Tbsp ground cinnamon

1 dash sea salt

Fresh fruit and nuts, to serve (optional)

  1. Add all ingredients (except optional fresh fruit) into a high-speed blender.
  2. Blend on medium-high speed for about 2 to 3, or until very smooth.
  3. Transfer mixture into a medium saucepan over medium heat.
  4. Bring to a simmer and cook for 5 minutes, stirring often, or until thickened to your liking. Add more coconut milk or a splash of water if you prefer a thinner consistency.
  5. Serve with optional fresh fruit on top, and enjoy!

 

Zucchini Morning Hash

Serves 4

1 lb raw, nightshade-free breakfast sausage (pork or poultry)

4 large zucchini, diced

3 green onions, thinly sliced

Sea salt, to taste

Fresh herbs, chopped, to taste

  1. Add sausage to a large skillet over medium heat. Crumble and cook for 5 minutes or until nearly cooked through.
  2. Stir in zucchini, green onions, and salt.
  3. Cook for 9 minutes or until zucchini is soft and slightly browned.
  4. Serve topped with herbs and enjoy!

 

Apple Pie Pudding

Serves 4

4 cups coconut milk

1⁄2 tsp pure vanilla extract

¼ cup maple syrup

2 2⁄3 cups flaxseed meal

4 apples, diced

1 Tbsp pumpkin pie spice

  1. Pour milk into a medium mixing bowl. Whisk vanilla, maple syrup, and flaxseed meal.
  2. Cover and rest for 5 minutes.
  3. Whisk again, then rest for 10 more minutes or until thickened.
  4. Chill in the fridge for 2 hours if desired to further thicken the pudding.
  5. Serve topped with apple and spice.

 

Maui Breakfast Bars

Makes 12 bars

1 (14 oz) jar coconut butter, softened

1 ¼ cups coconut oil, softened

¼ cup honey

½ cup collagen powder

1 cup macadamia nuts, finely chopped

½ cup unsweetened dried pineapple, diced

1 cup unsweetened shredded coconut

1 tsp coarse sea salt

  1. Whisk together coconut butter, oil, honey, and collagen in a large mixing bowl.
  2. Stir in macadamias, pineapple, and shredded coconut.
  3. Spread mixture into a large (9×13” or bigger) baking dish lined with parchment paper.
  4. Sprinkle the top with salt, then cover. Chill in the fridge for at least 6 hours or until fully firm.
  5. Slice into 12 bars. Keep refrigerated until ready to enjoy.

 

Lemon Poppyseed Muffins

Makes 12 muffins

DRY INGREDIENTS

¾ cup blanched almond flour*

¼ cup ground flaxseed meal

2 Tbsp poppy seeds

½ tsp baking soda

½ tsp cream of tartar

WET INGREDIENTS

3 large eggs

Zest and juice of 2 medium lemons

1 tsp pure vanilla extract

¼ cup maple syrup

3 tablespoons coconut oil, melted (plus more for greasing)

¼ cup coconut cream

  1. Heat oven to 350 F.
  2. Stir together dry ingredients in a medium mixing bowl until evenly combined. Set aside.
  3. In a large mixing bowl, whisk together wet ingredients until very smooth.
  4. ¼ cup at a time, whisk the dry ingredients into the wet ingredients until a smooth batter forms.
  5. Grease a 12-section muffin pan (or use toxin-free muffin liners). Pour batter evenly into the sections.
  6. Bake for 22 to 28 minutes or until muffins are done in the centers and slightly browned on top and around the edges.
  7. Cool muffins completely before removing from the pan to avoid them breaking. Enjoy!

NOTE:

*Avoiding almonds? Sub ½ cup tigernut flour + 2 ½ Tbsp coconut flour instead, and allow batter to rest for 10 minutes before pouring.

 

DRESSINGS

Citrus Dill Dressing

Makes ~1 ¼ cup

2 Tbsp fresh dill, roughly chopped

1 tsp fresh thyme leaves

2 garlic cloves, roughly chopped

¾ cup refined olive oil

¼ cup champagne vinegar or white wine vinegar

Zest and juice of 1 small orange

Sea salt and black pepper, to taste

  1. Add all ingredients to a high-speed blender. Blend until smooth.
  2. Seal then store in the fridge for up to 5 days.

 

Balsamic Honey Vinaigrette

Makes ~1 ¼ cup

2 Tbsp fresh parsley, roughly chopped

2 garlic cloves, roughly chopped

¾ cup refined olive oil

¼ cup balsamic vinegar

½ tsp dried oregano

½ tsp dried tarragon

Sea salt and black pepper, to taste

1-2 Tbsp honey

  1. Add all ingredients to a high-speed blender. Blend until smooth.
  2. Seal then store in the fridge for up to 5 days.

 

DRINKS 

Red Flower Mocktail

Serves 2

1 cup brewed and cooled hibiscus tea

½ cup pure cranberry juice

1 cup water

2 Tbsp honey

Ice to fill

  1. Add tea, cranberry juice, water, and honey to a pitcher. Stir well until honey is dissolved.
  2. Pour into two glasses, then add ice and enjoy!

 

Primal Cafe Mocha

Serves 2

2 cups brewed organic Swiss process decaf coffee, hot

1 cup coconut milk, hot or room temperature

3 Tbsp cocoa powder

1 dash sea salt

½ tsp pure vanilla extract

2 Tbsp maple syrup

2 scoops collagen powder

  1. Add all ingredients to a high-speed blender.
  2. Blend on low speed until smooth and slightly frothy.
  3. Pour into two large heat-safe mugs and enjoy!

 

Mojito Mocktail

Serves 2

2 Tbsp maple syrup

Juice of 1 large lime

4 fresh mint leaves, torn

Ice to fill

2 cups sparkling water

  1. Add maple syrup, lime juice, and mint leaves to a cocktail shaker or measuring cup.
  2. Muddle the mint for several seconds until the oils and flavors are released.
  3. Add minty syrup and ice to two tall cocktail glasses.
  4. Pour seltzer over the syrup and ice. Stir gently, then serve and enjoy!

 

SMOOTHIES

Green Mango Smoothie

Serves 2

3 cups coconut milk

2 cups frozen chopped mango

1 large avocado

4 cups baby spinach, massaged well

1 tsp ground cinnamon

2 scoops collagen powder

Dash sea salt

Water to thin, if desired

  1. Add all ingredients to a high-speed blender, adding water as desired to thin.
  2. Blend until smooth. Pour into two large glasses and enjoy!

 

Gingerberry Smoothie

Serves 2

3 cups coconut milk

2 cups frozen mixed berries

1 large avocado

6 kale leaves, massaged well

2” fresh ginger, chopped

2 scoops collagen powder

Dash sea salt

Water to thin, if desired

  1. Add all ingredients to a high-speed blender, adding water as desired to thin.
  2. Blend until smooth. Pour into two large glasses and enjoy!

 

Chocolate-Covered Banana Smoothie

Serves 2

3 cups coconut milk

2 frozen bananas

1 large avocado

2 cups mixed greens

¼ cup cocoa powder

2 scoops collagen powder

Dash sea salt

½ tsp pure vanilla extract

Water to thin, if desired

  1. Add all ingredients to a high-speed blender, adding water as desired to thin.
  2. Blend until smooth. Pour into two large glasses and enjoy!

 

Garden Power Smoothie

Serves 2

3 cups coconut milk

1 cup shredded carrots

Juice of 1 large lemon

2 large oranges, peeled, seeded, and chopped

2 stalks celery, roughly chopped

1 large avocado

4 cups chopped romaine

2 scoops collagen powder

Dash sea salt

Water to thin, if desired

  1. Add all ingredients to a high-speed blender, adding water as desired to thin.
  2. Blend until smooth. Pour into two large glasses and enjoy!

 

SNACKS

Hemp Date Protein Bites

Makes ~12 bites

1⁄2 cup hemp hearts (plus more for garnish if desired)

1⁄2 cup sesame seeds

6 large pitted dates

¼ cup coconut oil

⅓ cup coconut butter or hemp butter

  1. Add all ingredients to a food processor or high-speed blender. Blend until a dough forms.
  2. Scoop and roll the dough into approx 12 balls. Place balls in a sealed container, and garnish the tops with extra hemp seeds if desired.
  3. Chill in the fridge for at least 1 hour before serving. Store refrigerated for up to 1 week.

 

Guac-Deviled Eggs

Serves 4

12 hard-boiled eggs, shells removed

½ cup mashed avocado

⅛ small red onion, minced

2 garlic cloves, minced

Sea salt and black pepper, to taste

¼ cup cooked chopped nightshade-free bacon

  1. Slice each boiled egg in half, lengthwise. Remove the yolks and place them in a medium mixing bowl.
  2. Set the egg whites to the side on a serving tray.
  3. Add avocado, onion, garlic, salt, and pepper to the bowl with the yolks. Mash the yolks with a fork until smooth.
  4. Scoop about a tablespoon of the mixture back into each half of the egg white.
  5. Sprinkle with bacon to garnish. Cover and store in the refrigerator until ready to serve. Enjoy!

 

Dilly Dip

Serves 2

1 avocado

½ cup plain coconut milk yogurt

1 tsp honey

Juice of 1 small lemon

2 Tbsp fresh dill, finely chopped

½ tsp onion powder

½ tsp garlic powder

Sea salt and black pepper, to taste

3 stalks celery, sliced into sticks

6 radishes, sliced

1 small cucumber, sliced

  1. Add avocado, yogurt, honey, lemon juice, dill, and dry seasonings to a small mixing bowl.
  2. Mash avocado well with a fork, and stir the mixture until combined.
  3. Serve dip with the sliced veggies for dipping.

 

Southwest Kale Crunch Chips

Serves 2

1 bunch kale

2 tsp coconut oil, melted

⅛ tsp garlic powder

⅛ tsp onion powder

⅛ tsp ground cumin

⅛ tsp ground ginger

Sea salt and black pepper, to taste

  1. Heat oven to 275 F. Line a large baking sheet with parchment, then set aside.
  2. Remove the tough center stem from the kale leaves. Cut kale leaves into 2-inch pieces.
  3. In a large mixing bowl, toss kale in coconut oil to lightly coat.
  4. Sprinkle dry seasonings over the top, then toss again to coat well.
  5. Spread kale in an even layer onto the prepared baking sheet. Bake for about 20 to 25 minutes, turning kale over halfway through baking time.
  6. Watch for the pieces to dry out, removing smaller pieces as they are done. Chips should be slightly brown on the edges and crispy, but not dark brown or burnt.
  7. Serve and enjoy! Store any leftovers in an air-tight food storage container for up to 3 days in the fridge.

 

SOUPS

Vegetable Beef Soup

Serves 4

2 Tbsp coconut oil

2 lb stew beef, cubed

1 tsp garlic powder

1 tsp onion powder

1 tsp dried thyme

1 bay leaf

1 (29 oz) can pureed pumpkin

2 Tbsp apple cider vinegar

4 cups nightshade-free bone broth

1 cup frozen diced onion

1 ½ lb frozen peas, green beans, and carrots

Sea salt and black pepper, to taste

2 Tbsp arrowroot starch (optional)

  1. Heat oil in a large pot over medium heat. When hot, stir in beef.
  2. Brown on all sides for about 6 minutes total.
  3. Stir in dry seasonings, pumpkin, vinegar, broth, and onion. Cook for 7 minutes, stirring occasionally, until hot.
  4. Cover and reduce heat to low. Simmer for 90 minutes to 2 hours, stirring occasionally, until the beef is very tender.
  5. Remove lid and increase heat to medium-high.
  6. Stir in remaining frozen veggies, salt, and pepper. Whisk in the arrowroot.
  7. Bring to a low boil, then reduce heat to maintain a simmer for 5 minutes, uncovered, for until veggies are tender. Enjoy!

NOTE:

Alternatively, you can make this in a slow cooker by adding all ingredients to the crock, then cooking on high heat for 4 to 6 hours or until beef is tender.

 

Creamy Brocco-Flower Soup

Serves 4

2 Tbsp coconut oil

1 large sweet onion, chopped

2 stalks celery, chopped

2 large carrots, chopped

2 cups broccoli florets

2 cups cauliflower florets

5 cups nightshade-free bone broth

1 cup coconut milk

1 tablespoon nightshade-free all-purpose seasoning (salt-free)

Sea salt, to taste

8 slices cooked nightshade-free bacon, chopped

1 dash ground achiote seed (optional)

  1. Add oil to a large pot over medium heat. When hot, add onion, celery, carrot, broccoli, and cauliflower.
  2. Cook for 8 minutes, then add broth, milk, and dry seasonings.
  3. Stir well, then cover and reduce heat to maintain a simmer. Cook for about 15 minutes, then remove from heat.
  4. Use an immersion blender or high-speed blender to blend the soup until smooth.
  5. Serve in bowls topped with bacon and optional achiote.

 

Chicken Noodle Soup

Serves 4

2 Tbsp coconut oil

1 large onion, diced

2 large carrots, diced

2 stalks celery, diced

2 garlic cloves, minced

1 lb chicken breast, diced

6 cups nightshade-free bone broth

4 cups spiralized butternut squash or pumpkin, slightly chopped to shorten the long noodles

¼ bunch fresh parsley, chopped

1 tsp nightshade-free poultry seasoning (salt-free)

Sea salt, to taste

Herbs or microgreens to garnish, optional

  1. Add oil to a large soup pot over medium heat. When hot, stir in diced veggies, garlic, and chicken.
  2. Cook for 8 minutes or until veggies are tender and chicken is browned, stirring occasionally.
  3. Stir in broth, spiralized veggies, parsley, and dry seasonings.
  4. Increase heat to medium-high, then bring to a simmer. Reduce heat to maintain the simmer, then cook for 10 to 15 minutes or until veggies are very tender.
  5. Serve garnished if desired, then enjoy!

 

Curried Salmon Soup

Serves 4

2 Tbsp coconut oil

1 tsp ground turmeric

1 tsp ground ginger

1 tsp ground cumin

½ tsp ground achiote seed (optional)

1 large fennel bulb, chopped

3 stalks celery, chopped

1 large onion, chopped

4 skinless salmon filets, chopped

4 cups nightshade-free bone broth

2 cups coconut milk

Juice of 1 large lime

¼ cup coconut aminos

½ bunch cilantro, chopped

Sea salt, to taste

  1. Add oil to a large pot over medium heat. When hot, add dry seasonings, fennel, celery, and onion.
  2. Cook for 7 minutes, then gently stir in salmon.
  3. Cook for 1 minute, then stir in broth and coconut milk.
  4. Cover, then lower heat to maintain a simmer. Simmer for 20 minutes or until the veggies are tender.
  5. Remove the lid, then stir in lime juice, aminos, cilantro, and salt. Enjoy!

 

LUNCHES

Parisian Salad

Serves 4

3 (5 oz) cans salmon in water, drained

8 cups mixed greens

4 hard boiled eggs, peeled and chopped

1 cup Kalamata olives

1 large cucumber, chopped

1 (14 oz) can artichoke hearts in water

1 cup radishes, quartered

2 avocados, chopped

½ cup Citrus Dill Dressing (recipe in Dressings)

½ cup chopped pecans

Sea salt and black pepper, to taste

  1. Add all ingredients to a large mixing bowl.
  2. Toss gently to combine, then serve and enjoy!

NOTE:

Not a fan of canned fish? Enjoy this with 2 cups of chopped roasted chicken from the deli.

 

Strawberry Beet Salad

Serves 4

8 cups mixed greens

3 medium raw beets, scrubbed, peeled, and grated

1 small red onion, thinly sliced

1 large cucumber, chopped

1 cup strawberries, halved

½ cup walnut halves

12 slices cooked nightshade-free bacon, roughly chopped

½ cup Balsamic Honey Vinaigrette (recipe in Dressings)

  1. Divide and layer ingredients between two serving bowls
  2. Serve and enjoy!

 

Basil Beef Bowl

Serves 4

8 cups spiralized zucchini, very slightly chopped to shorten the long noodles

2 Tbsp coconut oil

1 lb thinly sliced steak

2 cups broccoli florets, chopped

Sea salt, to taste

1 cup whole fresh basil leaves

2 avocados, thinly sliced

1 small red onion, very thinly sliced

½ bunch cilantro

¼ cup coconut aminos

Juice of 1 large lime

2 garlic cloves, minced

1” fresh ginger, minced

  1. Divide zucchini between 4 serving bowls. Set aside.
  2. Heat oil in a large skillet over medium-high heat. When hot, add steak, broccoli, and salt.
  3. Cook for 4 minutes, then flip. Stir in basil, and cook for another minute or until cooked through to your liking.
  4. Top zucchini decoratively with steak, the juices from the pan, avocados, onion, and cilantro.
  5. Add all remaining ingredients to a small mixing bowl. Whisk well to make a dressing.
  6. Drizzle bowls with dressing to serve. Enjoy!

 

Turkey Lettuce Wrap

Serves 4

8 large green lettuce leaves

12 slices nightshade-free deli turkey

2 avocados, sliced

1 medium cucumber, sliced into matchsticks

1 cup shredded carrots

2 cups broccoli sprouts or radish sprouts

Sea salt and black pepper, to taste

½ cup Balsamic Honey Vinaigrette, for dipping (recipe in Dressings)

  1. Place lettuce leaves on a flat surface. Decide and layer turkey, avocado, cucumber, carrots, sprouts, salt and pepper on top of each leaf.
  2. Roll them up like burritos, then slice them in half diagonally.
  3. Serve with vinaigrette for dipping on the side.

 

Phoenix Chicken Slaw

Serves 4

6 cups shredded dry coleslaw blend (discard any included dressing)

1 cup radishes, shredded

4 green onions, thinly sliced

3 large avocados, mashed

1 teaspoon ground cumin

Juice of 2 large limes

Sea salt and black pepper, to taste

½ cup shelled pistachios, roughly chopped

3 cups shredded nightshade-free whole roasted chicken from the deli

  1. Add all ingredients to a large mixing bowl. Toss gently to combine.
  2. Cover and marinate in the fridge for about 15 minutes.
  3. Serve and enjoy!

 

Shrimp Salad Bowls

Serves 4

6 cups mixed greens

1 cup shredded carrots

1 cup thinly sliced radishes

2 green onions, chopped

1 large zucchini, grated

2 cups strawberries, halved

2 teaspoons Italian seasoning

½ cup Balsamic Honey Vinaigrette (recipe in Dressings)

1 lb cooked, peeled, chilled baby shrimp

¼ cup fresh basil, thinly sliced

  1. Add mixed greens to a large mixing bowl. Massage for 2 minutes or until wilted.
  2. Add all remaining ingredients (except shrimp and basil) to the bowl. Toss gently to combine.
  3. Divide salad between 4 serving bowls. Top with shrimp and basil, then enjoy.

 

Chicken & Green Bean Saute

Serves 4

2 Tbsp coconut oil, divided

1 small red onion, thinly sliced

1 lb boneless skinless chicken breasts

1 (8 oz) can water chestnuts, drained and rinsed

1 ½ lb frozen chopped green beans

2 tsp nightshade-free all-purpose seasoning (salt free)

Sea salt, to taste

6 cups arugula

1 large cucumber, thinly sliced

1 cup shredded carrots

½ cup pecan halves

½ cup Citrus Dill Dressing (recipe in Dressings)

  1. Add oil to a large skillet over medium heat. When hot, add onion, chicken, green beans, and dry seasonings.
  2. Cover and cook for 15 minutes, stirring occasionally, or until chicken is golden brown and cooked through and green beans are tender. Remove from heat and set aside.
  3. Add arugula, cucumber, carrots, pecans, and dressing to a large mixing bowl.
  4. Toss gently to combine, then divide between 4 serving bowls.
  5. Slice the chicken. Top bowls with warm chicken and green beans, then enjoy.

 

Spiced Beef & Cabbage Pot

Serves 4

2 Tbsp coconut oil

1 lb ground beef

Sea salt and black pepper, to taste

½ tsp ground sage

½ tsp ground thyme

½ tsp ground ginger

½ tsp ground cinnamon

½ tsp ground turmeric

½ tsp ground garlic powder

2 large fennel bulbs, chopped

1 large red onion, chopped

2 large sweet potatoes, peeled and chopped

4 cups shredded green cabbage

½ cup nightshade-free bone broth

  1. Add oil to a large pot over medium heat. When hot, add ground beef, dry seasonings, fennel, and onion.
  2. Crumble the beef. Cook for 10 minutes or until the onion and fennel bulb are slightly tender, stirring occasionally.
  3. Stir in sweet potatoes, cabbage, and broth.
  4. Cover and reduce heat to medium-low.
  5. Cook for 12 to 14 minutes or until the sweet potato is tender. Serve and enjoy!

 

Greek Burger Stacks

Serves 4

TZATZIKI SAUCE

¾ cup plain dairy-free yogurt

1 large cucumber, diced

Juice of ½ lemon

1 tsp honey

2 Tbsp fresh dill, minced

Sea salt and black pepper, to taste

BURGERS

1 lb ground lamb

1 small yellow onion, minced

Sea salt and black pepper, to taste

1 tsp garlic powder

1 Tbsp dried oregano

1 Tbsp coconut oil

8 leaves buttercrunch lettuce, whole

2 large avocados, chopped

1 (15 oz) can sliced beets in water, drained

  1. Make the TZATZIKI SAUCE: Add all TZATZIKI SAUCE ingredients to a medium mixing bowl.
  2. Stir well to combine. Cover and store in the fridge while you make the burgers.
  3. Make the BURGERS: Add lamb, onion, and dry seasonings to a medium mixing bowl. Mix well, then form into 4 patties.
  4. Add oil to a large skillet over medium heat. When hot, add patties.
  5. Cook about 3 to 4 minutes per side or until just cooked through in the middle. Transfer patties to a plate.
  6. Divide lettuce, avocado, cucumber, and beets between 4 serving plates.
  7. Top each with a lamb patty and tzatziki sauce. Enjoy!

 

Bruschetta Chicken

Serves 4

2 Tbsp coconut oil, divided

1 small red onion, diced

3 cloves garlic, minced

1 large beet, peeled and grated

½ cup pitted Kalamata olives, halved

¼ cup balsamic vinegar

1 Tbsp honey

2 tsp dried basil

1 ½ lb boneless skinless chicken thighs, dried well

Sea salt and black pepper, to taste

8 cups arugula

Extra-virgin olive oil, for garnish

  1. Add 1 Tbsp coconut oil to a large skillet over medium heat. When hot, add onion.
  2. Cook for 7 minutes, stirring once, until lightly browned.
  3. Stir in garlic, beet, olives, vinegar, honey, and basil. Cook for 3 minutes or until liquid has reduced by half.
  4. Transfer mixture to a small bowl. Cover and set aside to keep warm.
  5. Return the skillet to the heat. Add remaining 1 Tbsp coconut oil.
  6. When hot, add chicken in an even layer. Sprinkle with salt and pepper.
  7. Cook undisturbed for 7 minutes, then flip and cook for another 7 minutes or until cooked through and golden brown.
  8. Serve chicken over a bed of arugula with the beet mixture spooned over the top. Drizzle with olive oil, serve and enjoy!

 

DINNERS

Turkey Stuffed Squash

Serves 4

4 small acorn squash

3 Tbsp coconut oil, divided

1 large onion, diced

5 garlic cloves, minced

1 ½ lb ground turkey

Sea salt and black pepper, to taste

1 tsp garlic powder

1 tsp ground ginger

1 tsp ground turmeric

8 cups finely chopped kale

½ cup raisins

½ cup water

  1. Heat oven to 425 F. Line a large baking sheet with parchment if desired.
  2. Slice squashes in half, then scoop out the seeds. Rub the flesh with 1 Tbsp of coconut oil.
  3. Place halves on a baking sheet skin-side down. Roast for 30 to 40 minutes or until soft. Remove from the oven and set to the side to cool slightly.
  4. While squash is roasting, melt remaining 2 Tbsp oil in a large pot over medium heat. When hot, add onion.
  5. Cook for 8 minutes or until lightly caramelized, stirring occasionally.
  6. Crumble in the turkey, then add dry seasonings. Brown for 5 minutes, then stir in kale, raisins, and water.
  7. Cover and reduce heat to medium-low. Cook for 15 minutes or until kale is tender.
  8. Serve each half of squash stuffed with turkey mixture, then enjoy!

NOTE:

You can use ground beef, pork, or chicken instead of turkey if desired.

 

Mushroom Burgers

Serves 4

1 Tbsp coconut oil

4 all-beef burger patties

Sea salt and black pepper, to taste

4 large Portobello mushrooms

2 tsp nightshade-free all-purpose seasoning (salt-free)

¼ cup avocado oil mayonnaise

1 (15 oz) can sliced beets in water, drained

1 small red onion, sliced

½ cup organic pickle slices

2 large avocado, sliced

2 (5 oz) bags sweet potato chips cooked in coconut, avocado, or olive oil

  1. Add oil to a large skillet or grill over medium heat. When hot, add beef patties, then season them with salt and pepper.
  2. Cook 3 minutes per side or until cooked through to your liking. Transfer patties to a plate and cover to keep warm.
  3. Return skillet to the heat. When hot, add Portobello caps, then season them with salt and all-purpose seasoning.
  4. Cook undisturbed for about 5 minutes per side or until tender and juicy.
  5. Divide mushrooms gill-sides up between 4 serving plates.
  6. Spread them with Dijon, then top with burger patties, beets, onions, pickles, and avocados.
  7. Serve with chips on the side and enjoy!

 

Chicken Curry

Serves 4

2 Tbsp coconut oil

1 large onion, sliced

2 cups baby carrots, halved

1 summer squash, chopped

2 stalks celery, chopped

4 garlic cloves, minced

1 lb boneless skinless chicken breasts, sliced

1 tsp ground turmeric

2 tsp ground ginger

2 tsp ground cumin

1 (15 oz) can pumpkin puree

2 Tbsp apple cider vinegar

1 cup coconut milk

Sea salt, to taste

6 cups cauliflower rice, prepared to package directions

½ bunch cilantro, chopped

½ cup toasted slivered almonds

⅓ cup toasted unsweetened shredded coconut

  1. Add oil to a large pot over medium heat. When hot, add onion, carrots, squash, and celery. Cook for 10 minutes or until golden brown.
  2. Stir in garlic, chicken, and dry seasonings. Cook for 30 seconds or until fragrant.
  3. Stir in pumpkin puree, coconut milk, and salt. Bring to a simmer, then cover and reduce heat to maintain a low simmer.
  4. Cook until the vegetables are tender, stirring occasionally, about 20 minutes.
  5. Serve curry in bowls topped with cauliflower rice, cilantro, almonds, and shredded coconut.

 

Garden Sheet Pan Supper

Serves 4

1 lb asparagus, tough ends trimmed and discarded

1 lb whole green beans, trimmed

1 lb radishes, halved

1 large sweet potato, peeled and chopped

1 large red onion, chopped

16 oz sliced mushrooms

2 cups broccoli florets

1 cup baby rainbow carrots, halved

3 cloves garlic, chopped

1 lb boneless skinless chicken breasts or thighs, large-chopped

1 Tbsp herbs de Provence

Sea salt and black pepper, to taste

Juice of 1 large lemon

2 Tbsp coconut oil, melted

  1. Heat oven to 400 F. Line a large baking sheet with parchment paper, then set aside.
  2. Chop asparagus into thirds. Add asparagus and all remaining ingredients to the baking sheet. Use tongs to mix well to coat.
  3. Bake for 20 minutes, then toss with tongs. Roast for an additional 20 to 30 minutes or until all ingredients are tender and golden brown. Serve and enjoy!

 

Meatballs & Mixed Veggie Spaghetti

Serves 4

1 ½ lb ground beef

1 egg

2 Tbsp coconut flour

2 cups baby spinach, finely chopped

2 green onions, minced

3 garlic cloves, minced

1 ½ Tbsp Italian seasoning

Sea salt and black pepper, to taste

2 Tbsp coconut oil

1 (15 oz) can pumpkin puree

2 Tbsp balsamic vinegar

½ cup nightshade-free bone broth

8 cups mixed spiralized veggies of choice (zucchini, daikon, yam, carrot, parsnip, beet, etc), lightly steamed

Nutritional yeast and olives, for garnish (optional)

  1. Add beef, egg, flour, spinach, green onions, garlic, and dry seasonings to a large mixing bowl.
  2. Mix well, then form into ½-inch thick meatballs. Set aside.
  3. Add coconut oil to a large skillet over medium heat. When hot, add meatballs.
  4. Cook for 5 minutes, turning occasionally, until browned on all sides. Stir in pumpkin, vinegar, and broth.
  5. Cover, and cook for 6 to 7 minutes or until meatballs are fully cooked through.
  6. Serve meatballs and marinara over steamed spiralized veggies in bowls, then garnish if desired and enjoy!

 

Lemon Pepper Steak Stir Fry

Serves 4

2 Tbsp coconut oil, divided

4 cups broccoli florets

3 cups shredded carrots

3 cups snap peas

4 Tbsp coconut aminos, divided

Sea salt, to taste

1 large red onion, thinly sliced

Juice of 1 large lemon

1 lb thinly sliced steak

½ tsp garlic powder

½ tsp ginger powder

1 tsp crushed peppercorns

  1. Add 1 Tbsp of oil to a large skillet over medium-high heat.
  2. When hot, add broccoli, carrots, snap peas, 2 Tbsp of aminos, salt, and black pepper.
  3. Cover and cook for 8 minutes, stirring occasionally, or until tender-crisp and caramelized around the edges. Cover to keep warm and set aside.
  4. Return skillet to the heat. Add remaining oil.
  5. When hot, add onion. Cook for 5 minutes or until slightly tender.
  6. Stir in lemon juice, steak, remaining aminos, dry seasonings, and salt. Sear for 3 to 5 minutes or until steak is cooked through to your liking.
  7. Serve veggie mixture topped with the pepper steak mixture and enjoy!

 

Easy Cajun Shrimp Pilaf

Serves 4

2 Tbsp coconut oil

1 lb raw peeled medium shrimp

1 tsp garlic powder

1 tsp onion powder

½ tsp dried thyme

⅓ cup toasted slivered almonds

6 cups cauliflower rice

1 cup shredded carrots

4 green onions, thinly sliced

½ bunch parsley, chopped

Juice of 1 large lemon

1 ½ cups frozen green peas

Sea salt and black pepper, to taste

  1. Heat oil in a large skillet over medium heat. When hot, add shrimp.
  2. Cook for 1 minute, then stir in all remaining ingredients. Cover, then reduce heat to medium-low.
  3. Cook for 10 minutes or until shrimp is cooked through and cauliflower is tender. Serve and enjoy!

 

Sesame Orange Salmon with Kale

Serves 4

2 Tbsp coconut oil

1 yellow onion, thinly sliced

2 stalks celery, thinly sliced

1 large carrot, thinly sliced

4 skinless salmon filets

Zested and juice of 1 large orange

Juice of 1 large lemon

4 Tbsp coconut aminos, divided

1 tsp toasted sesame oil

2 Tbsp sesame seeds (plus more for garnish if desired)

1 tsp garlic powder

Sea salt and black pepper, to taste

6 cups chopped kale

2 cups shredded carrots

¼ cup water

  1. Add oil to a large skillet over medium heat. When hot, add onion, celery, and carrot.
  2. Cook for 3 minutes, then make enough space in the pan for the salmon. Add salmon and cook for 3 minutes or until browned on all sides.
  3. Top salmon with all remaining ingredients. Cover, and reduce heat to medium-low.
  4. Cook for 6 minutes or until kale is tender-crisp.
  5. Enjoy in bowls, topped with extra sesame seeds if desired.

 

Cauliflower & Steak Bowls

Serves 4

2 Tbsp coconut oil

1 large red onion, diced

8 cups cauliflower florets

1 lb steak, sliced into ½” cubes

1 tsp ground coriander

1 tsp garlic powder

Sea salt, to taste

½ cup shelled pistachios, chopped

½ cup unsweetened dried cranberries

Juice of 1 large lemon

8 cups baby spinach, massaged

1 cup thinly sliced radishes

1 cup plain coconut milk yogurt

½ bunch fresh parsley, chopped

  1. Add oil to a large skillet over medium-high heat. When hot, add onion.
  2. Cook for 3 minutes or until slightly softened, then add cauliflower. Cook for 7 to 8 minutes or until golden brown.
  3. Stir in steak, dry seasonings, pistachios, cranberries, and lemon juice. Cook for 2 to 4 minutes or until steak is done to your liking. Remove from heat and set aside.
  4. Divide spinach and radishes between 4 serving bowls.
  5. Top spinach with steak-cauliflower mixture. Garnish each bowl with a dollop of yogurt and a sprinkle of parsley.

 

Chicken Parsnip Patties with Salad

Serves 4

PATTIES

1 lb ground chicken

2 parsnips, peeled and grated (~1 cup)

1 egg

1 Tbsp nightshade-free all-purpose seasoning (salt-free)

Sea salt, to taste

2 Tbsp coconut oil

SALAD

8 cups mixed greens

2 large cucumbers, chopped

2 green onions, sliced

1 cup sliced radishes

½ cup Citrus Dill Dressing (recipe in Dressings)

  1. Make the PATTIES: Mix chicken, parsnips, egg, and dry seasonings in a medium mixing bowl. Create 8 patties, then set aside.
  2. Add coconut oil to a large skillet over medium-low heat. When hot, add patties.
  3. Cook for 10 minutes per side or until chicken and parsnip are cooked through. (Cooking them at a lower heat ensures the parsnip will cook thoroughly.) Remove from heat and set aside.
  4. Make the SALAD: Add all SALAD ingredients to a large mixing bowl. Toss gently to combine, then divide between 4 serving bowls.
  5. Top each salad bowl with 2 patties, then enjoy!

 

DESSERTS

Aztec Chocolate Pudding

Serves 4

4 large avocados, chilled

1 cup coconut cream, chilled

2 Tbsp honey

1 teaspoon pure vanilla extract

1⁄2 cup cocoa powder

1 tsp ground cinnamon

1 dash ground nutmeg

  1. Add all ingredients to a food processor or high-speed blender. Blend until very smooth.
  2. Spoon into dessert bowls and cover.
  3. If desired, chill in the fridge for at least 2 hours before serving. Enjoy!

 

Herb Lemon Sorbet

Serves 4

6 lemons (plus zest from 1 of the lemons)

½ cup maple syrup (or more to taste)

1 ½ cups water

¼ cup fresh mint and/or basil leaves

  1. Zest one of the lemons, then reserve the zest.
  2. Slice lemons in half and remove the seeds. Scoop out the flesh and reserve the juices.
  3. Add lemon flesh and juice, maple syrup, water, and herbs to a high-speed blender. Blend until smooth.
  4. Transfer mixture to a bowl, then cover and chill in the fridge for at least 2 hours.
  5. Once mixture is completely cooled, transfer to an ice cream maker. Follow instructions for your machine.
  6. When mixture is finished churning, transfer it to a freezer-safe airtight container. Chill in the freezer for 4 hours to cure.
  7. When ready to serve, place container on the counter for 15-30 minutes prior to serving to soften enough for scooping. Enjoy!

NOTE: For an extra special presentation, save your lemon rind halves and serve the sorbet inside of them like tiny cups!

 

Banana Gingerbread Loaf

Serve 6

1 Tbsp coconut oil

¼ cup ground flaxseed meal

1⁄2 cup water

4 very ripe bananas, mashed

¼ cup melted coconut oil

1⁄2 cup hemp seed butter

1 tsp pure vanilla extract

2” fresh ginger, grated

1⁄2 cup coconut flour

2 tsp pumpkin pie spice

1 tsp baking soda

½ tsp cream of tartar

¼ tsp sea salt

  1. Heat oven to 350 F. Grease an 8×8” baking dish or loaf pan generously with coconut oil.
  2. Whisk flaxseed meal and water together in a large mixing bowl. Rest for 5 minutes or until thickened.
  3. Whisk mashed bananas, coconut oil, hemp butter, and vanilla into the thickened flaxseed until smooth.
  4. Whisk in all remaining ingredients.
  5. Transfer the batter into the baking dish. Bake for about 35 to 40 minutes.
  6. Bread is done when a toothpick or knife inserted in the center comes out clean.
  7. Cool loaf completely before slicing to avoid breaking the loaf. Enjoy!

 

Modified Nightshade-Free Paleo Recipes (Low Oxalate, Low Histamine, Vegan)

Low Oxalate Recipes

Low and High Oxalate Nightshade-Free Paleo Produce List

Oxalates are naturally occurring compounds found in many foods. They can form crystals in the body, which can contribute to the formation of kidney stones or other health issues. For individuals who are prone to kidney stones or have certain medical conditions, it may be necessary to limit the intake of high oxalate foods.

Please note the foods listed below to help you determine which foods to enjoy or omit. Take note of the measurements of certain ingredients as these reflect a serving size limit order to maintain their medium or low oxalate status. Be sure to choose fresh or frozen varieties.

HIGH OXALATE PRODUCE

  • beet
  • blackberries
  • celery
  • cocoa
  • collagen
  • dried fruit
  • fig
  • kiwi
  • nuts
  • plantain
  • poppy seed
  • raspberry
  • rhubarb
  • seeds
  • spinach
  • sweet potato
  • Swiss chard

 

MEDIUM OXALATE PRODUCE 

FRUITS

  • apricot (½ cup)
  • banana (1 medium)
  • cantaloupe (1 cup)
  • cherries (no more than 15 pc)
  • cranberries (no more than 15 pc)
  • currants
  • grapes (black, up to 1 cup)
  • grapefruit (½ of 1 pc)
  • mandarin orange (1 pc)
  • mango
  • nectarine
  • olives (up to 15 pc)
  • papaya
  • pear (Bartlett or Bosc, peeled, 1 pc)
  • persimmon
  • plum
  • strawberries
  • tangerine

 

VEGGIES

*All ½ cup unless noted otherwise.

  • artichoke (1 pc, boiled)
  • asparagus
  • broccoli
  • Brussels sprouts
  • cabbage (raw or sauerkraut)
  • carrot (boiled or raw)
  • chayote, boiled
  • collard greens
  • endive (1 cup)
  • fennel bulb
  • green beans (cooked for ½ hour)
  • green onions
  • kale
  • leeks
  • mustard greens
  • parsnips
  • portabella mushroom (1 pc)
  • pumpkin, canned
  • red onion, raw
  • turnip greens

 

LOW OXALATE PRODUCE

FRUITS

  • apples (½ cup)
  • avocado (2 – 3 slices)
  • coconut
  • cranberries (½ cup)
  • grapes (green, 1 cup)
  • lemon juice (1 cup)
  • lime juice (1 cup)
  • melon (½ cup)
  • plums
  • passion fruit

 

VEGGIES

*All ½ cup unless noted otherwise.

  • alfalfa sprouts
  • arugula
  • asparagus
  • bok choy
  • cabbage (boiled, ½ cup)
  • cauliflower (cooked ½ cup)
  • cucumbers (up to ½ of 1 pc)
  • daikon (⅛ cup)
  • escarole
  • kohlrabi
  • lettuce (Boston/bibb/butter, iceberg, green leaf, red leaf, romaine, up to 1 cup)
  • mushrooms (5 pc)
  • onions (white, yellow, shallots)
  • peas (green, ½ cup)
  • pumpkin
  • radish
  • rutabaga (up to 1 cup)
  • seaweed (kombu, wakame, nori, 1 sheet)
  • turnip
  • water chestnuts
  • watercress
  • winter squash (acorn, butternut, delicata, kabocha, spaghetti)
  • zucchini (cooked, up to 1 cup)

Ref:

 

Sheet Pan Lemon Herb Chicken and Vegetables

Serves 4

  • 2 Tbsp olive oil, plus more for drizzling
  • 2 Tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 Tbsp herbs de provence
  • Sea salt and black pepper to taste
  • 8 boneless, skinless chicken breasts
  • 1 lb asparagus, tough stalks trimmed and discarded, tender stems sliced into 1” pieces
  • 1 onion, chopped
  • 1 cup mushrooms, quartered
  • 2 Tbsp chopped fresh parsley
  1. Preheat your oven to 425 degrees F.
  2. In a small bowl, whisk together the olive oil, lemon juice, garlic, herbs de provence, salt, and pepper.
  3. Place the chicken breasts in a large zip-top bag and pour the marinade over them. Seal the bag and massage the marinade into the chicken until well coated. Let marinate for at least 30 minutes in the fridge.
  4. Line a large baking sheet with parchment paper for easy cleanup.
  5. Arrange the marinated chicken breasts on one side of the baking sheet. Place the prepared veggies on the other side of the baking sheet. Drizzle the vegetables with a little olive oil and sprinkle with salt and pepper.
  6. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
  7. Remove from the oven and let the chicken rest for a few minutes before slicing. Sprinkle everything with chopped fresh parsley before serving.

NOTE

For Level 3: Omit black pepper.

Rosemary Beef Stew

Serves 4

  • 2 lb beef stew meat, cut into 1 inch cubes
  • 2 Tbsp coconut oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 carrots, peeled and chopped
  • 2 cups chopped green cabbage
  • 2 cups bone broth
  • 2 Tbsp pumpkin puree
  • 1 Tbsp apple cider vinegar
  • 2 tsp dried rosemary
  • Sea salt and black pepper to taste
  1. Heat the coconut oil in a large pot over medium heat.
  2. Add the beef stew meat to the pot and cook until browned on all sides. Remove the meat from the pot and set aside.
  3. In the same pot, add the onion and garlic. Cook until softened, about 5 minutes.
  4. Add the carrots and cabbage to the pot and cook for another 5 minutes.
  5. Return the beef stew meat to the pot and add the broth, pumpkin, vinegar, dried rosemary, salt, and pepper.
  6. Bring the mixture to a boil, then reduce heat to low. Cover and simmer for about 1 hour or until the meat is tender, stirring occasionally.
  7. Serve hot and enjoy!

NOTE

For Level 3: Omit black pepper.

 

Paleo Cobb Salad

Serves 4

  • 4 cups chopped romaine lettuce
  • 4 cooked chicken breasts, diced (warm or chilled)
  • 6 slices cooked nitrate-free bacon, crumbled
  • 4 hard-boiled eggs, sliced
  • 1 cucumber, diced
  • 1 cup avocado, chopped
  • 2 green onions, thinly sliced
  • 3 Tbsp extra-virgin olive oil
  • 3 Tbsp organic red wine vinegar
  • Sea salt and black pepper to taste
  1. Arrange the romaine in serving bowls as the base of your salads.
  2. Next, add the diced chicken breast on top of the romaine.
  3. Sprinkle the crumbled bacon over the chicken.
  4. Place the sliced hard-boiled egg on one side of the salad.
  5. Arrange the cucumber, avocado, and green onion on top.
  6. Drizzle with olive oil and vinegar, then season with salt and pepper. Serve immediately and enjoy!

NOTE

For Level 3: Omit eggs and black pepper. Add additional cooked chicken breast and bacon as desired.

Roasted Salmon with Asparagus

Serves 4

  • 8 salmon filets
  • 1 lb asparagus, tough stalks trimmed and discarded, tender stems sliced into ½” pieces
  • 2 Tbsp olive oil, plus more for drizzling
  • Garlic powder, to taste
  • Dried dill, to taste
  • Sea salt and black pepper to taste
  • 2 lemons, sliced into wedges, for serving
  • 2 cups arugula
  1. Preheat your oven to 400°F.
  2. Place the salmon filets on a large baking sheet lined with parchment paper.
  3. Place the asparagus on the baking sheet next to the salmon.
  4. Drizzle the salmon and asparagus with olive oil. Season them with garlic powder, dill, salt, and pepper.
  5. Bake for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
  6. Divide arugula between 4 serving plates and drizzle it with olive oil.
  7. Remove sheet pan from the oven and serve salmon and asparagus on top of the arugula.
  8. Serve with lemon wedges on the side and enjoy!

NOTE

For Level 3: Omit black pepper.

Skillet Shrimp Stir-Fry

Serves 4

  • 2 Tbsp coconut oil
  • 2 lb medium shrimp, peeled and deveined
  • Sea salt and black pepper to taste
  • 1 onion, thinly sliced
  • 1 cup broccoli florets
  • 1 carrot, thinly sliced
  • 2 yellow squash, thinly sliced
  • 2 cloves garlic, minced
  • 1 inch fresh ginger root, peeled and minced
  • 2 Tbsp coconut aminos

 

  1. Heat the coconut oil in a large skillet over medium heat.
  2. Add the shrimp, salt, and black pepper to the skillet and cook until pink and cooked through, about 3 minutes per side. Remove the shrimp from the skillet and set aside.
  3. In the same skillet, add the onion, broccoli, carrot, and squash. Cook until the vegetables are slightly tender, about 7 minutes, stirring occasionally.
  4. Add the minced garlic and ginger to the skillet and cook for an additional minute.
  5. Return the shrimp to the skillet and stir in the coconut aminos, salt, and pepper. Cook for 1 minute to heat through.
  6. Serve hot and enjoy!

NOTE

For Level 3: Omit black pepper.

Stovetop Cauliflower Rice Pilaf

Serves 4

  • 2 Tbsp coconut oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 3 Tbsp whole flax seeds
  • 2 lb ground turkey
  • 2 cups riced cauliflower
  • 1 cup frozen green peas
  • ½ tsp ground turmeric
  • ½ tsp ground coriander
  • 1 Tbsp dried parsley
  • Sea salt and black pepper to taste
  • ¼ cup lemon juice
  1. Heat the coconut oil in a large pot over medium heat. Add the diced onion, minced garlic, and flax seeds.
  2. Sauté until onions become translucent and flax seeds are toasted.
  3. Crumble in the ground turkey and cook for 5 minutes or until cooked through.
  4. Add the riced cauliflower, peas, dry seasonings, and lemon juice to the pot and stir to combine with the turkey mixture.
  5. Cover the pot with a lid and cook for about 5-7 minutes, or until the cauliflower rice is tender but still slightly crisp. Serve and enjoy!

 

NOTE

For Level 3: Omit flax seeds and black pepper. Omit peas and sub 1 zucchini, diced.

Slow Cooker Chicken Coconut Curry

Serves 4

  • 2 lb boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 BPA-free, additive-free can (14 oz) coconut milk
  • 1 cup bone broth
  • Juice of 1 lime
  • 1 tsp ground turmeric
  • 1 tsp ginger powder
  • 2 tsp ground cumin
  • ½ tsp ground coriander
  • 1 tsp garlic powder
  • Sea salt and black pepper, to taste
  • 1 onion, sliced
  • 1 carrot, sliced
  • 2 cups cauliflower florets
  • ½ cup chopped fresh cilantro
  1. Stir together all ingredients (except cilantro) in the crock of a large slow cooker.
  2. Cover the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours, or until the chicken is cooked through and tender.
  3. Serve the chicken coconut curry in bowls topped with cilantro.

NOTE

For Level 3: Omit cumin, coriander, and black pepper. Add more turmeric and ginger to taste, if desired.

Low Histamine Recipes

Tips for Preparing Low-Histamine Meals

Maintaining a low-histamine diet can be a challenge, but with the right food preparation methods, it’s possible to enjoy delicious and healthy meals. By using fresh ingredients and reducing cooking time, you can ensure that your meals are both tasty and low in histamine.

  • Avoid eating leftovers unless they are frozen immediately and reheated quickly before eating.
  • Avoid slow cooking and marinating, as these can increase histamine levels.

Instead, opt for fast cooking methods such as:

  • Pressure cooking (one of the best methods, as you can cook frozen meats directly in a pressure cooker)
  • Boiling
  • Grilling
  • Sautéing
  • Frying
  • Baking
  • Microwaving
  • Using a convection countertop oven
  • Air frying

Please see the SIGHI list for foods to include and avoid.

Please also see this comprehensive list from MastCell360.

Sheet Pan Tarragon Pork and Vegetables

Serves 4

  • 1 lb pork tenderloin, cut into 1-inch thick slices
  • 2 Tbsp fresh tarragon, chopped (or 2 tsp dried)
  • 2 Tbsp olive oil
  • 2 cloves garlic, minced
  • Sea salt and black pepper, to taste
  • 3 cups broccoli florets
  • 3 cups cauliflower florets
  • 2 fennel bulbs, sliced
  1. Preheat your oven to 400°F and line a large baking sheet with parchment paper.
  2. In a small bowl, combine the tarragon, olive oil, garlic, salt, and pepper.
  3. Place the pork slices on the prepared baking sheet and brush them with the tarragon mixture.
  4. In a separate bowl, toss the broccoli florets, cauliflower florets, and fennel slices with any remaining tarragon mixture.
  5. Spread the vegetables around the pork slices on the baking sheet.
  6. Bake in the preheated oven for about 20 minutes or until the pork is cooked through and the vegetables are tender-crisp. Serve hot and enjoy!

NOTE

For Level 3: Omit black pepper.

 

Thai Beef Stew

Serves 4

  • 1 Tbsp coconut oil
  • 1 ½ lb beef stew meat, cut into bite-sized pieces
  • 1 red onion, diced
  • 3 cloves garlic, minced
  • 2 inches fresh ginger root, peeled and minced
  • 2 carrots, peeled and sliced
  • 2 celery stalks, sliced
  • 1 BPA-free, additive-free can (14 oz) coconut milk
  • 1 ½ cups water
  • 1 Tbsp apple cider vinegar
  • Sea salt and black pepper, to taste
  • ½ cup chopped fresh cilantro
  • ½ cup sliced fresh basil leaves
  1. Heat the coconut oil in a large pot over medium heat.
  2. Add the beef stew meat and cook until browned on all sides. Remove the meat from the pot and set aside.
  3. In the same pot, add the onion, garlic, and ginger. Cook until the onion is translucent and fragrant.
  4. Add the sliced carrots and celery and cook for a few minutes until slightly softened.
  5. Return the browned beef stew meat to the pot and stir to combine with the vegetables. Pour in the coconut milk, water, and vinegar. Season with salt and pepper to taste.
  6. Bring the mixture to a boil, then reduce heat to low. Cover and simmer gently for about 1 hour or until the beef is tender to your liking.
  7. Serve hot and garnished with fresh cilantro and basil.

NOTE

For Level 3: Omit black pepper.

 

Grilled Chicken Mango Salad

Serves 4

  • 2 boneless, skinless chicken breasts
  • Sea salt and black pepper to taste
  • 2 ripe mangoes, peeled and diced
  • 2 cucumbers, diced
  • 2 cups shredded purple cabbage
  • ¼ red onion, thinly sliced
  • ¼ cup fresh cilantro, chopped
  • 2 Tbsp apple cider vinegar
  • ¼ cup extra virgin olive oil
  1. Preheat your grill or a grill pan to medium-high heat.
  2. Season the chicken breasts with salt and pepper.
  3. Grill the chicken for about 6-8 minutes per side or until cooked through.
  4. Remove the chicken from the grill and let it rest for a few minutes before slicing it into thin strips.
  5. In a large bowl, combine the mangoes, cucumbers, cabbage, red onion, cilantro, vinegar, and olive oil. Season with salt and pepper to taste.
  6. Divide the salad onto plates and top with the grilled chicken slices. Serve immediately and enjoy!

NOTE

For Level 3: Omit black pepper.

 

Roasted Salmon with Dill Sauce and Parsnip Mash

Serves 4

For the salmon:

  • 4 salmon filets
  • 1 Tbsp olive oil
  • Sea salt and black pepper to taste

For the dill sauce:

  • 1 cup coconut cream
  • 2 Tbsp fresh dill, chopped
  • 2 garlic cloves, minced
  • 1 Tbsp apple cider vinegar
  • Sea salt and black pepper to taste

For the parsnip mash

  • Water (for boiling)
  • 3 lb parsnips, peeled and chopped
  • ¼ cup refined coconut oil
  • Sea salt and black pepper to taste
  1. Preheat your oven to 400°F.
  2. Place the salmon filets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
  3. Roast the salmon in the preheated oven for about 12-15 minutes, or until cooked through.
  4. While the salmon is roasting, prepare the dill sauce by combining the coconut cream, fresh dill, garlic, vinegar, salt, and pepper in a small bowl. Mix well until smooth then place in the fridge until ready to use.
  5. In a large pot, bring water to a boil and add the chopped parsnips. Cook for about 10-15 minutes or until fork-tender.
  6. Drain the parsnips well. Transfer them to a food processor or blender. Add the coconut oil, salt, and pepper. Blend until smooth and creamy.
  7. Serve the roasted salmon with a generous dollop of dill sauce on top and a side of parsnip mash. Enjoy!

NOTE

For Level 3: Omit black pepper.

 

Beef Skillet Stir-Fry

Serves 4

  • 2 Tbsp coconut oil
  • 1 lb beef steak of choice, very thinly sliced
  • 1 onion, thinly sliced
  • 2 carrots, thinly sliced
  • 1 lb asparagus, tough stalks trimmed and discarded, tender stems sliced into ½” pieces
  • 4 cups broccoli florets
  • 2 cloves garlic, minced
  • 2 inches fresh ginger root, peeled and grated
  • 1 Tbsp apple cider vinegar
  • Sea salt and black pepper to taste
  1. Heat the coconut oil in a large pot over medium heat.
  2. Add the beef slices to the skillet and cook until browned on all sides. Remove from the pot and set aside.
  3. In the same pot, add the onion, carrots, asparagus, and broccoli. Cook until the vegetables are tender-crisp, stirring occasionally.
  4. Add the garlic and ginger to the pot and cook for another minute.
  5. Return the beef to the skillet and stir in the apple cider vinegar. Season with salt and pepper to taste.
  6. Cook for another few minutes until everything is heated through. Serve hot and enjoy!

NOTE

For Level 3: Omit black pepper.

 

Stovetop Turkey Hash

Serves 4

  • 1 Tbsp coconut oil
  • 1 lb ground turkey
  • 1 red onion, diced
  • 2 cloves garlic, minced
  • 3 cups shredded Brussels sprouts
  • 2 medium sweet potatoes, peeled and diced (about 3 cups)
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • ¼ bunch fresh parsley, chopped
  • 4 fried eggs (optional, if tolerated) *pasture raised organic eggs are best tolerated
  1. Heat the coconut oil in a large skillet over medium heat.
  2. Add the ground turkey to the skillet and cook until browned, breaking it up into small pieces with a spoon.
  3. Add the onion, garlic, Brussels sprouts, sweet potatoes, and dry seasonings to the skillet. Stir well, then cover and reduce the heat to medium-low.
  4. Cook for about 15 minutes or until the sweet potatoes are tender, stirring occasionally to prevent scorching.
  5. Serve hot and enjoy topped with parsley and optional fried eggs.

NOTE

For Level 3: Omit black pepper. Do not add optional eggs.

Pressure Cooker Chicken Stew

Serves 4

  • 1 whole chicken, cut into pieces
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 bay leaf
  • 2 cups water
  • Sea salt and black pepper to taste
  1. Place the chicken pieces in the pressure cooker.
  2. Add the carrots, celery, onion, garlic, thyme, rosemary, bay leaf, and water.
  3. Season with salt and pepper to taste.
  4. Close the pressure cooker lid and set it to high pressure for 20 minutes.
  5. Once the cooking time is up, carefully quick-release the pressure according to the manufacturer’s instructions.
  6. Remove the chicken pieces from the soup and shred the meat using two forks.
  7. Return the shredded chicken to the soup and stir well. Serve hot and enjoy!

NOTES

  • For Level 3: Omit black pepper.
  • No pressure cooker? Prepare this instead on the stovetop by bringing all ingredients to a boil in a large pot. Lower the heat to a simmer, then cover and cook for 30 minutes or until chicken is cooked through and tender. Next, follow instructions 6-7 to complete the recipe.
  • Do not use a slow cooker as the cooking method can increase histamine.

 

Vegan Recipes

These vegan recipes are grain-free and soy-free. A Vegan-Adapted Level 3 option (additionally nut-free and seed-free, and allowing sprouted pseudograins, sprouted beans, and green legumes) is included in the NOTES section underneath each recipe.

How to Sprout Nuts, Seeds, Legumes, Beans Grains, and  Pseudograins

Did you know that soaking and sprouting your seeds, nuts, grains, beans, legumes, and pseudograins can help make them less toxic to your body and make their nutrients more bioavailable?⁠

Soaking and sprouting nuts and seeds can assist in making them easier on your digestion as well as gentler on your hormones! This is because the process helps to neutralize phytic acids and enzyme inhibitors that can cause disturbances in the body.⁠

*Note: Pine nuts, macadamia nuts, and red kidney beans don’t need to be sprouted. Though  you technically can sprout flax seeds, chia seeds, and hemp hearts through a special process, most people avoid this step and simply enjoy them as-is. Since hemp hearts are naturally free of phytic acid, they may soon become one of your favorites!

HOW TO GET STARTED WITH SPROUTING:

  1. Wash the seeds, nuts, grains, beans, legumes, or pseudograins in tap water, then soak them in filtered or spring water.⁠⁠
  2. Depending on the food type, soak for between 2 to 12 hours. (A quick internet search can help you to choose how long!) ⁠
  3. Drain and rinse them, then add them to a large glass jar.⁠⁠
  4. Cover the jar with cheesecloth or a paper towel (or something that allows air to flow through, but also keeps out unwanted particles) then secure with a rubber band.⁠⁠
  5. Sprinkle the seeds / nuts with filtered water twice a day until they begin to sprout. A spray bottle is great for this!⁠⁠
  6. Keep an eye out for little greenish sprouts. When you see little curls popped out, you’ll know they’re ready to store or use in your favorite recipes!⁠⁠

HOW TO STORE YOUR SPROUTED FOODS:

  • Sprouted beans, nuts, seeds, and grains can be stored in the fridge for up to five days.
  • If you want to extend their shelf life, you can store them in the freezer for up to six months. It’s important to keep them in an airtight container or bag to prevent moisture from getting in and causing spoilage.
  • Before storing them, make sure they are completely dry to avoid any mold growth. When you’re ready to use them, simply thaw them out in the fridge overnight or at room temperature for a few hours.

 

Sheet Pan Ratatouille with Lentils

Serves 4

  • 1 large beet, peeled and cut into ½-inch cubes
  • 2 zucchini, sliced
  • 2 yellow squash, sliced
  • 2 red onion, sliced
  • 4 cloves garlic, minced
  • 3 Tbsp olive oil
  • 1 Tbsp herbs de provence
  • Sea salt and black pepper to taste
  • 3 cups cooked sprouted lentils
  1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
  2. In a large bowl, combine the beet, zucchini, squash, red onion, garlic, olive oil, herbs de provence, salt, and pepper. Toss until the vegetables are evenly coated.
  3. Spread the vegetable mixture out onto the prepared baking sheet in a single layer.
  4. Roast for about 35-40 minutes or until the vegetables are tender and slightly caramelized, stirring halfway through.
  5. Remove from the oven and let cool slightly before stirring the cooked lentils into the roasted vegetables. Serve warm and enjoy!

NOTE

For Vegan-Adapted Level 3: Omit black pepper.

 

Orange-Spiced Chickpea Stew

Serves 4

  • 2 Tbsp olive oil
  • 2 onion, diced
  • 3 cloves garlic, minced
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 tsp ground cinnamon
  • ¼ tsp ground ginger
  • 4 carrots, diced
  • 2 celery stalks, diced
  • 1 can (14 ounces) pumpkin puree
  • 2 cups vegetable broth
  • 3 cups cooked sprouted chickpeas
  • Zest and juice of 1 orange
  • Sea salt and black pepper to taste
  • ¼ cup unsweetened, sprouted, pure almond butter
  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
  2. Add the cumin, coriander, turmeric, cinnamon, and ginger to the pot. Stir well to coat the onions and garlic with the spices.
  3. Add the carrots and celery to the pot. Sauté for another 5 minutes until the vegetables start to soften.
  4. Add in the pumpkin puree and vegetable broth. Bring to a simmer and let cook for about 10 minutes.
  5. Stir in the chickpeas, orange zest, orange juice, salt, and pepper.
  6. Cover the pot and let simmer for another 10 minutes to allow the flavors to meld together. Serve hot and enjoy topped dolloped with almond butter!

NOTE

For Vegan-Adapted Level 3: Omit cumin, coriander, black pepper, and almond butter. Season with additional turmeric, cinnamon, and ginger if desired.

 

Adzuki and Green Bean Stir-Fry

Serves 4

  • 2 Tbsp sesame oil
  • 1 onion, thinly sliced
  • 3 cloves garlic, minced
  • 2 inches fresh ginger root, peeled and minced
  • 2 carrots, thinly sliced
  • ½ cup sprouted chopped almonds
  • 2 Tbsp coconut aminos
  • 1 Tbsp white wine vinegar
  • 3 cups cooked sprouted adzuki beans
  • 3 cups frozen cut green beans
  • 2 cups snap peas
  • Sea salt and black pepper to taste
  1. In a large pot or wok, heat the sesame oil over medium heat. Add the onion, garlic, and ginger and sauté until fragrant and softened.
  2. Add the carrot and almonds to the skillet and cook for another 3-4 minutes until carrots are slightly softened and almonds and light golden brown.
  3. Stir in the coconut aminos and vinegar to coat the vegetables.
  4. Add the cooked adzuki beans, green beans, snap peas, salt, and pepper to the skillet and stir-fry for another 5 minutes until everything is heated through and well combined.
  5. Serve the stir-fry hot and enjoy!

NOTE

For Vegan-Adapted Level 3: Omit sesame oil and substitute coconut oil. Omit almonds and substitute chopped tigernuts if desired. Omit black pepper.

 

Loaded Sweet Potato Toasts

Serves 4

  • 2 large sweet potatoes, skin scrubbed well
  • 3 cups cooked sprouted white beans
  • 3 avocados, diced
  • 1 cup pomegranate arils
  • ½ red onion, diced
  • 2 cups baby spinach, chopped
  • ½ bunch fresh parsley, chopped
  • ¼ cup lemon juice
  • Sea salt and black pepper to taste
  • 1 cup additive-free, unsweetened coconut milk yogurt
  1. Preheat your oven to 400°F.
  2. Slice the sweet potatoes lengthwise into ¼-inch thick slices.
  3. Place the sweet potato slices on two baking sheets lined with parchment paper.
  4. Bake for about 15-20 minutes, or until the sweet potato slices are tender-crisp but not too soft.
  5. While the sweet potatoes are baking, prepare the toppings. In a bowl, combine the beans, avocados, pomegranate arils, red onion, spinach, parsley, lemon juice, salt, and pepper. Mix well.
  6. Once the sweet potato slices are done baking, remove them from the oven and let them cool slightly.
  7. Top each sweet potato slice with a spoonful of the topping mixture. Drizzle the tops with yogurt, then serve immediately and enjoy!

NOTE

For Vegan-Adapted Level 3: Omit black pepper.

 

Zucchini Pad Thai

Serves 4

For the sauce:

  • 4 Tbsp coconut aminos
  • 1 ½ Tbsp maple syrup (optional)
  • 3 Tbsp lime juice
  • 1 ½ Tbsp white wine vinegar
  • 1 ½ Tbsp sesame oil
  • 1 clove garlic, minced
  • 1 inch fresh ginger root, peeled and grated

For the noodles:

  • 2 Tbsp coconut oil
  • 1 cup grated carrots
  • 3 green onions, thinly sliced
  • 2 cups cooked sprouted chickpeas
  • 4 medium zucchini, spiralized
  • 1 cup mung bean sprouts
  • ¼ bunch chopped cilantro
  • Sea salt and black pepper to taste
  • ½ cup finely chopped macadamia nuts
  • 1 lime, sliced into wedges
  1. In a small bowl, whisk together all the sauce ingredients until well combined. Set aside.
  2. Heat coconut oil in a large pot or wok over medium heat.
  3. Add the carrots, green onions, and chickpeas. Cook for about 4 minutes or until carrots are slightly softened.
  4. Use tongs to toss the spiralized zucchini with the other ingredients inside the pot. Cook for another 3-4 minutes or until zucchini is warmed through but still slightly crisp.
  5. Pour the sauce over the vegetables in the pot and toss to coat evenly. Add salt and pepper to taste. Cook for an additional 1 minute or until just heated through.
  6. Remove from heat and toss in the bean sprouts and cilantro.
  7. Serve topped with macadamia nuts and lime wedges on the side. Enjoy!

 

NOTE

For Vegan-Adapted Level 3: Omit sesame oil and black pepper. Omit macadamia nuts and substitute chopped tiger nuts if desired.

Slow Cooker Cilantro Lime Black Bean Chili

Serves 4

  • 2 cups raw sprouted black beans
  • 1 onion, diced
  • 1 large sweet potato, peeled and diced
  • 8 oz mushrooms, diced
  • 4 cloves garlic, minced
  • ½ bunch fresh cilantro, chopped
  • ½ cup lime juice
  • 4 cups vegetable broth
  • 1 can (14 oz) pumpkin puree
  • 2 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp ground ginger
  • 1 tsp dried oregano
  • ½ tsp smoked sea salt
  • Sea salt and black pepper to taste
  1. Add all ingredients to a slow cooker.
  2. Stir everything together to combine well.
  3. Cover the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours until the black beans are tender.
  4. Once cooked, taste and adjust seasonings if needed. Serve hot and enjoy!

 

NOTE

For Vegan-Adapted Level 3: Omit cumin and black pepper.