1 Week Gluten-Free MEAL PLAN BASED ON T he # 1 N e w Y o r k T i mes bestselle r T he B lood S u g a r S ol u t i on Mark Hyman, MD Author of the bestsellers UltraMetabolism® and The UltraMind® Solution In my book The Blood Sugar Solution, I explain diabesity and the growing epidemic, provide a detailed program to prevent and even reverse the onset of diabesity, and encourage you to form communities to support your efforts. We also provide several recipes to help you find that healthful eating can also be delicious. For those of you who opt for a gluten-free diet - either for medical reasons or simply because you feel better being off of gluten - we have created this completely glutenfree meal plan. How to Choose Between the Basic and Advanced Meal Plans: There are two versions of the program. The one you need depends on your score on the comprehensive diabesity quiz which you can take by going to store.bloodsugarsolution.com. The basic program can be followed by anyone. It balances your blood sugar, reduces insulin resistance, balances hormones, calms inflammation, improves digestion, boosts metabolism, maximizes detoxification, and relaxes your mind and nervous system. The advanced program is designed for people with more severe cases of diabesity, including all those who have been diagnosed with diabetes. The advanced program will help those of you who have more serious biochemical and metabolic imbalances. To determine which plan is best for you and effectively track your progress, you will need to complete three action steps – gather your measurements, take the quiz, and get tested. Ready to start? Begin here at store.bloodsugarsolution.com. What is the Difference Between the Basic Plan and the Advanced Plan? If you took the comprehensive quiz you know whether you need the basic or advanced plan for The Blood Sugar Solution. If you are on the basic plan, then a slightly higher carbohydrate load is permitted, as long as your body tolerates it. Small amounts of gluten-free whole grains and nutrient-dense starches, such as sweet potato and squash, as well as a moderate intake of fruit, are acceptable on this plan. But the foundation should be high-quality protein, fats, and non-starchy vegetables. If you are on the advanced plan, then a more restrictive carbohydrate load is suggested. This helps you focus on eating a lower glycemic load at each meal to reboot your metabolism and enjoy success on this program. This diet has been shown to effectively prevent and even reverse insulin resistance. Essentially, your meals will be compromised of protein and plants. Proteins include grass-fed meats or free-range chicken, low-mercury fish, omega-3 eggs, and Non GMO whole soy, nuts, and seeds. A small amount of beans may be tolerated by some but can raise blood sugar in others. I suggest keeping legumes to ⅓ cup while on this program. Grains are not permitted while on this program and most fruit is off limits for now as well. You may enjoy ½ cup of berries daily, however. And vegetables must be low in starch – for example, cruciferous vegetables, green beans, all manner of crunchy vegetables, and sea vegetables, but no starchy veggies like winter squash, potatoes, or sweet potatoes. Serving Sizes For The Blood Sugar Solution Program Basic and Advanced: Nuts = ¼ cup Legumes and Beans = ⅓ cup Berries = ½ cup INTRODUCTION Basic: Gluten-Free Whole Grains = ⅓ cup Squash = 1 cup (cooked) Sweet Potato = ½ each 2 Your Meal Plan Day 1 Breakfast: UltraShake. 1 cup herbal or green tea. Mid-morning Snack: UltraMetabolism Road Mix. Make enough for snacks on Days 4 and 6. Lunch: Parslied Lentil Salad – Make enough for Lunch on Day 3; serve over choice of either: 2 cups salad greens or steamed kale; 1 square 70% dark chocolate. Afternoon Snack: ½ cup edamame; 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus). Dinner: Middle Eastern Lamb Patties – Make enough for Dinner on Day 3; Mediterranean Chopped Salad - Make enough for Dinner on Day 3; 1 cup of ginger tea with lemon. Day 2 Breakfast: Turkey Breakfast Sausage – Make enough for Breakfast on Day 5; Scrambled Eggs (2); ½ cup fresh berries; 1 cup herbal or green tea. Mid-morning Snack: ½ avocado with lemon. Lunch: 2 cups mixed salad with 5-6 olives and 4 ounces tuna, sardines, or salmon (water-packed) with fresh lemon juice. Add any veggies you like. Basic Plan: ½ cup cooked brown rice or quinoa. Afternoon Snack: 2 tablespoons hummus served with 2 cups of mixed vegetables. Suggestions: carrots, celery, bell pepper and snap peas; 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus). Dinner: Vegetable-Tofu Stir-Fry. Basic Plan: ½ cup Lime-Scented Coconut Rice. Advanced Plan: Serve over steamed greens (chard, spinach, kale, etc.). Day 3 Breakfast: 1 cup herbal or green tea, plus choice of one of the following based on your plan. Basic Plan: ⅔ cup Apple-Walnut Amaranth – Make enough for Breakfast on Day 6 Advanced Plan: UltraShake. Mid-morning Snack: ½ tablespoon nut butter or 6-8 nuts with: Basic Plan: 1 serving fresh seasonal fruit (pear, apple or pomegranate). Advanced Plan: ½ piece of fruit or ½ cup berries. Lunch: Parsleyed Lentil Salad – Leftovers from Day 1. Serve over choice of either: 2 cups salad greens or steamed kale; 1 square 70% dark chocolate. Afternoon Snack: 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus). INTRODUCTION 3 Basic Plan: 6 Mary's Gone Crackers with hummus and as much celery as desired. Advanced Plan: Celery Stalks and Green Olive Tapenade. Dinner: Middle Eastern Lamb Patties – Leftovers from Day 1. Mediterranean Chopped Salad - Leftovers from Day 1. One cup ginger tea with lemon. Day 4 Breakfast: UltraShake. Mid-morning Snack: UltraMetabolism Road Mix - Leftovers from Day 1. Lunch: Curried Waldorf Salad. Basic Plan: Veggies with 1-2 tablespoons hummus or tahini. Advanced Plan: Veggies with 1-2 tablespoons hummus or tahini. Afternoon Snack: Hard Boiled Egg with Roasted Seaweed Snacks (found in whole foods markets, Asian markets and stores like Trader Joe's; 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus). Dinner: Steamed Mussels in Saffron Fennel Broth; 1½ cups of greens (spinach, kale, chard, etc.) sautéed with olive oil, garlic, and lemon juice. Basic Plan: 1/2 cup cooked brown rice. Day 5 Breakfast: Turkey Breakfast Sausage. Leftovers from Day 2. Scrambled Eggs (2); ½ cup fresh berries. Mid-morning Snack: ½ avocado with lemon. Lunch: Curried Waldorf Salad – Leftovers from Day 4. Veggies with 1-2 tablespoons hummus or tahini. Afternoon Snack: 6 ounces plain soy or almond yogurt with ½ cup berries; 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus). Dinner: Chicken Cacciatore; Simple Green Salad with lemon and 2 teaspoons olive oil or Tricolor Salad with 2 teaspoons olive oil and lemon juice per serving. Day 6 Breakfast: Basic Plan: 2/3 cup Apple-Walnut Amaranth – Leftovers from Day 3. Advanced Plan: UltraShake. Mid-morning Snack: UltraMetabolism Road Mix – Leftovers from Day 1. Lunch: Tuscan White Bean Stew. Basic Plan: Quinoa Timbales with Roasted Pepper and Herbs. Advanced Plan: Green Beans and Tomato Salad with Toasted Pumpkin Seeds. Hint: Make enough for next week for an easy already-prepared meal. Afternoon Snack: ½ cup edamame with Roasted Seaweed Snacks; 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus). INTRODUCTION 4 Dinner: Pan-Seared Halibut; Sautéed Broccoli Rabe with Garlic and Pine Nuts. Basic Plan: 1 Cup Roasted Squash. Hint: Make enough squash for next week for an easy already-prepared side. Day 7 Breakfast: Soy-Nut Pancakes with Strawberry- Banana Sauce. Mid-morning Snack: 1 hard-boiled egg. Basic Plan: 4 Mary's Gone Crackers and as many cucumber slices as desired. Advanced Plan: Cucumber slices. Lunch: Creamy Chickpea Soup, served over dark leafy greens, such as kale. Hint: Make enough for next week for an easy already-prepared meal; 1 square 70% dark chocolate. Afternoon Snack: Basic Plan: 1 apple with ½ tablespoon almond butter. Advanced Plan: 2 celery stalks with 1 tablespoon almond butter. Dinner: Asian Chicken Salad; 1-2 cups steamed mixed veggies (broccoli, carrots, cauliflower, etc.) Hint: Make enough for next week for an easy already-prepared meal. INTRODUCTION 5 Key Highlights from The Blood Sugar Solution If you are vegetarian/vegan: • 4 ounces tofu, ¾ cup beans, or 2 tablespoons nut butter may be substituted for 5 ounces of meat protein. • Soy, rice, almond, or hemp milk may be interchanged. Meal timings are critical: • Eat protein for breakfast every day such as whole omega-3 eggs, a rice/pea protein shake, or nut butters. • Eat something every 3 hours to keep insulin and glucose levels normal. • Eat small protein snacks in the morning and afternoon such as a handful of almonds. • Finish eating at least 2 to 3 hours before bed. If you have a snack earlier in the day you won’t be as hungry, even if you eat a little later. Meal composition: • Controlling the glycemic load of your meals is very important. • You can do this by combining adequate protein, fats, and whole-food carbohydrates from vegetables, legumes, nuts, seeds, and fruit at every meal or snack. • It is most important to avoid eating quickly absorbed carbohydrates alone as they raise your sugar and insulin levels. This leads to increased weight gain and central adiposity, or that belly fat you want to get rid of. Travel suggestions: Two handfuls of almonds in a zip-lock bag make a great emergency snack. You can eat them with a piece of fruit. Remember, real food is the best! What to Eat – Cheat Sheet: • Choose from a variety of the following real, whole foods: • Choose organic produce and animal products whenever possible. • Eat high-quality protein such as fish - especially fatty, cold-water fish like salmon, sable, small halibut, herring, sardines, and shellfish. – Cold-water fish such as salmon, halibut, and sable contain an abundance of beneficial essential fatty acids and omega-3 oils that reduce inflammation. Choose smaller wild Alaskan salmon, sable, and halibut that are low in toxins. Canned wild salmon is a great “emergency” food. • Eat up to eight omega-3 eggs a week. • Create meals that are high in low-glycemic legumes such as lentils, chickpeas, and soybeans (try edamame - japanese soybeans in a pod - quickly steamed with a little salt as a snack). These foods slow the release of sugars into the bloodstream, which help prevent the excess insulin release that can lead to health concerns like obesity, high blood pressure, and heart problems. • Eat a cornucopia of fresh fruits and vegetables teeming with phytonutrients like carotenoids, flavonoids, and polyphenols which are associated with a lower incidence of nearly all health problems including obesity and age-related disease. • Eat more low-glycemic vegetables such as asparagus, broccoli, kale, spinach, cabbage, and Brussels sprouts. • Berries, cherries, peaches, plums, rhubarb, pears, and apples are optimal fruits. Cantaloupes and other melons, grapes, and kiwi are suitable; however, they contain more sugar. You can use organic frozen berries (such as those from Cascadian Farms) in your protein shakes. INTRODUCTION 6 • Focus on anti-inflammatory foods including wild fish and other sources of omega-3 fats, red and purple berries (these are rich in polyphenols), dark green leafy vegetables, orange sweet potatoes, and nuts. • Eat more antioxidant-rich foods including orange and yellow vegetables, dark green leafy vegetables (kale, collards, spinach, etc.), anthocyanidins (berries, beets, grapes, pomegranate), purple grapes, blueberries, bilberries, cranberries, and cherries. In fact, antioxidants are in all colorful fruits and vegetables. • Include detoxifying foods in your diet such as cruciferous vegetables (broccoli, kale, collards, Brussels sprouts, cauliflower, bok choy, Chinese cabbage, and Chinese broccoli), green tea, watercress, dandelion greens, cilantro, artichokes, garlic, citrus peels, pomegranate, and even cocoa. • Season your food with herbs such as rosemary, ginger, and turmeric which are powerful antioxidants, anti-inflammatories, and detoxifiers. • Avoid excessive quantities of meat. Eat lean, organic or grass-fed animal products, when possible. These include eggs, beef, chicken, pork, lamb, buffalo, and ostrich. There are good brands at Whole Foods and other local healthfood stores. • Garlic and onions contain antioxidants, enhance detoxification, act as anti-inflammatories, and help lower cholesterol and blood pressure. • A diet high in fiber further helps to stabilize blood sugar by slowing the absorption of carbohydrates and supports a healthy lower bowel and digestive tract. Try to gradually increase fiber to 30 to 50 grams a day and use predominantly soluble or viscous fiber (legumes, nuts, seeds, whole grains, vegetables, and fruit), which slow sugar absorption from the gut. • Use extra virgin olive oil, which contains anti-inflammatories and anti-oxidants, as your main cooking oil. • Soy products, such as soymilk, soybeans, and tofu, are rich in antioxidants that can reduce cancer risk, lower cholesterol, and improve insulin and blood sugar metabolism. • Increase your intake of nuts and seeds including raw walnuts, almonds, macadamia nuts, pumpkin, and flaxseeds. • And yes … chocolate can be healthy, too. Choose only the darkest varieties and eat only 2 to 3 ounces a day. It should contain 70 percent cocoa. Decrease (or ideally eliminate) your intake of: • All processed or junk foods. • Foods containing refined white flour and sugar such as breads, cereals (corn flakes, frosted flakes, puffed wheat, and sweetened granola), flour-based pastas, bagels, and pastries. • All foods containing high-fructose corn syrup. • All artificial sweeteners (aspartame, sorbitol, etc.) and caffeine. • Starchy, high-glycemic cooked vegetables such as potatoes, corn, and root vegetables such as rutabagas, parsnips, and turnips. • Processed fruit juices which are often loaded with sugars (try juicing carrots, celery, beets, or fruit and vegetable combinations instead). • Processed canned vegetables (usually very high in sodium). • Foods containing hydrogenated or partially hydrogenated oils (which become trans fatty acids in the bloodstream), such as most crackers, chips, cakes, candies, cookies, doughnuts, and processed cheese. • Processed oils such as corn, safflower, sunflower, peanut, and canola. • Red meats (unless organic or grass-fed) and organ meats. • Large predatory fish and river fish, which contain mercury and other contaminants in unacceptable amounts, including swordfish, tuna, tilefish, and shark. • Dairy-substitute, unsweetened, gluten-free soymilk, almond milk, or hazelnut milk products most of the time, especially if you do not tolerate dairy well. INTRODUCTION 7 The Recipes UltraShake Ingredients v ½ cup of frozen wild blueberries v 2 tablespoons hemp seed milk v 2 tablespoons chia seeds v 2-3 tablespoons hulled hemp seeds v 2 tablespoons organic almond butter v 4 ounces hemp milk v ½ large banana v 1 tablespoon extra virgin coconut butter v four walnuts, three brazil nuts, and a small handful of pumpkin seeds Gluten-Free • Dairy-Free • Quick • Egg-Free • Basic and Advanced Plan Serves 3 Serving size: 6-8 ounces, depending on the amount of water added Yield: 18-24 ounces • Prep time: 5 minutes Cook time: 0 minutes Preparation Blend frozen, wild or organic blueberries, hulled hemp seeds, almond butter, chia seeds, unsweetened hemp or almond milk, banana, walnuts, brazil nuts, pumpkin seeds, and coconut oil until smooth. Be sure to add enough water so that the smoothie is not so thick that it is hard to drink, usually you’ll need to fill the liquid about an inch or two above the contents. Nutritional Analysis: Serving Size 1: Calories 377 Fat 17 g, Sat 3 g, Cholesterol 0 mg, Fiber 14 g, Protein 12 g, Carbohydrates 47 g, Sodium 129 mg v Enough water to thicken to desired consistency BREAKFAST 9 Turkey Breakfast Sausage Ingredients v 1 pound ground turkey breast v ¼ cup finely diced apple, such as gala or red delicious v 2 tablespoons finely minced red onion v 2 teaspoons finely minced sage v ½ teaspoon finely minced thyme v 3 tablespoons extra virgin olive oil v ½ teaspoon kosher salt v ½ teaspoon freshly ground black pepper This flavorful breakfast sausage with sage and apple is a delicious, healthy alternative to store-bought sausage. Gluten-Free • Dairy-Free • Quick • Egg-Free • Basic and Advanced Plan Serves 8 Serving size: 1 (2-ounce) patty • Yield: 8 patties Prep time: 20 minutes Cook time: 6 to 8 minutes Preparation In a large bowl, gently mix turkey, apple, onion, sage, thyme, 1 tablespoon extra virgin olive oil, salt, and pepper. Form the mixture into eight 4-inch patties, each about ½ inch thick. Heat the remaining 2 tablespoons extra virgin olive oil in a nonstick skillet over medium heat. Cook the patties for 3 to 4 minutes on each side, until firm to the touch. Store leftovers in an airtight glass container in refrigerator up to 3 days. Nutritional Analysis: Per 2-ounce patty: 126 Calories, 9 g Fat, 1.7 g Sat, 33 mg Chol, 0 g Fiber, 11 g Protein, 1 g Carb, 160 mg Sodium BREAKFAST 10 Apple-Walnut Amaranth Ingredients v 1 cup amaranth v 3 cups plain soy milk v ¼ teaspoon ground cinnamon v pinch kosher salt (optional) v 1 large apple, skin on, cored and diced v ½ cup chopped walnuts Amaranth is a nutty, nutritious grain full of vitamins, minerals, and protein. Gluten-Free • Dairy-Free • Vegetarian • Egg-Free • Basic Plan Only Serves 4 Serving size: ⅔ cup • Yield: 2⅔ cups Prep time: 5 minutes Cook time: 30 minutes Preparation Place amaranth, soy milk, cinnamon, salt (if using), and apple in a medium saucepan. Bring to a boil, stirring frequently. Cover pan and reduce heat to low. Simmer for 25 to 30 minutes until amaranth is soft. Top with chopped walnuts and serve. Hint! Double the batch if you plan on feeding four people leftovers of this meal on Day 6. Store leftovers in airtight glass container in refrigerator up to 5 days. Per 2⁄3-cup serving: 380 Calories, 15 g Fat, 2.2 g Sat, 0 mg Chol, 10 g Fiber, 16 g Protein, 48 g Carb, 83 mg Sodium BREAKFAST 11 SOY-NUT PANCAKES WITH STRAWBERRY-BANANA SAUCE Ingredients v 1 small banana v 2 cups fresh strawberries (or frozen unsweetened, thawed with juice) v 1 teaspoon honey v ½ cup drained silken tofu v ½ cup plain soy milk v 2 tablespoons ground flaxseed v ¾ cup almond flour v ½ cup soy flour v 2 teaspoons baking powder v pinch kosher salt v 1 teaspoon vanilla extract v 1 whole omega-3 egg v grapeseed oil for griddle You can add fresh fruit to the batter and try whipped natural nut butter with a touch of honey in it as a topping. Gluten-Free • Dairy-Free • Quick • Basic and Advanced Plan Serves 4 Serving Size: 3 pancakes plus ½ cup sauce Yield: 12 pancakes plus 2 cups sauce Prep time: 15 minutes • Cook time: 5 to 7 minutes Preparation In a blender, combine banana, strawberries, and honey. Puree for 5 to 10 seconds for a chunky sauce. Set aside sauce in a small bowl. Without washing the blender, combine the tofu, soy milk, flaxseed, almond and soy flours, baking powder, salt, vanilla, and egg, and mix until smooth. Preheat a griddle to 400 degrees and lightly brush with grapeseed oil. Pour approximately 1⁄4 cup batter directly from the blender onto the griddle for each pancake. Cook pancakes until bubbles form on the surface and burst, about 4 minutes. Turn pancakes over and cook about 2 more minutes, until cooked through. Serve 3 pancakes per person with 1⁄2 cup of sauce. Nutritional Analysis: Per 3-pancake serving: 221 Calories, 14 g Fat, 1.7 g Sat, 53 mg Chol, 5 g Fiber, 14 g Protein, 17 g Carb, 79 mg Sodium Per 1⁄2 cup sauce: 66 Calories, 0 g Fat, 0 g Sat, 0 mg Chol, 3 g Fiber, 1 g Protein, 17 g Carb, 3 mg Sodium BREAKFAST 12 UltraMetabolism Road Mix Ingredients v ½ cup dried wild blueberries v 1 cup cocoa nibs v 1 cup whole raw almonds v 1 cup whole raw cashews v 1 cup whole raw walnuts v 1 cup hulled raw pumpkin seeds v 1 cup hulled raw sunflower seeds Cocoa nibs are roasted cocoa beans separated from their husks and broken into small bits. The nibs can be used in recipes or as a stand-alone snack when nothing but chocolate will satisfy your taste buds. Gluten-Free • Dairy-Free • Quick • Vegetarian • Egg-Free Basic and Advanced Plan Serves 13 Serving size: ½ cup • Yield: 6½ cups Prep time: 5 minutes • Cook time: none Preparation In a medium bowl, mix all the ingredients. Store in a covered jar and keep in a cool, dark place. Store leftovers in an airtight glass container in refigerator. Nutritional Analysis: Per 1⁄2-cup serving: 300 Calories, 24 g Fat, 0 mg Chol, 10 g Fiber, 13 g Protein, 23 g Carb, 54 mg Sodium SNACK 13 PARSLEYED Lentil Salad Ingredients v 6 tablespoons freshly squeezed lemon juice v ⅓ cup extra virgin olive oil v 1 (15-ounce) can lowsodium lentils, drained v 1 small chopped red onion v 1 cup grated carrots v 1 cup chopped fresh parsley v 1 cup chopped green olives This is a great salad to make ahead of time for a “grab and go” lunch and it stores well in the refrigerator for a few days. Gluten-Free • Dairy-Free • Quick • Egg-Free • Basic and Advanced Plan Serves 4 Serving size: 1 cup • Yield: 4 cups Prep time: 20 minutes Cook time: none Preparation In a large bowl, whisk lemon juice and olive oil. Add lentils, onion, carrots, parsley, and green olives. Toss to blend. Refrigerate for a few hours so that flavors meld. Hint! Double the batch if you plan on feeding four people leftovers of this meal on Day 3. Store leftovers in airtight glass container in refrigerator up to 5 days. Nutritional Analysis: Per 1-cup serving: 347 Calories, 22 g Fat, 3 g Sat, 0 mg Chol, 11 g Fiber, 10 g Protein, 32 g Carb, 322 mg Sodium LUNCH 14 Curried Waldorf Salad Ingredients v ¼ cup chopped walnuts v 1 large red delicious or gala apple, skin on, cored and diced v 1 cup extra-firm tofu, drained well and cut into 1-inch cubes v ½ cup celery, chopped v ½ tablespoon flaxseed, ground v ½ teaspoon fresh ginger, grated v ½ teaspoon curry powder v 1 tablespoon walnut oil v 1 head endive, separated and washed LUNCH A nutty, dairy-free version of a traditional favorite Gluten-Free • Dairy-Free • Quick • Vegetarian • Egg-Free Basic and Advanced Plan Serves 2 Prep time: 15 minutes • Cook time: none Preparation Sprinkle nuts in a single layer on a cookie sheet and toast at 350 degrees for 10 to 15 minutes, stirring occasionally. In a large bowl, combine apple, tofu, celery, walnuts, flaxseed, ginger, curry powder, and oil. Arrange endive in layers on salad plates. Spoon the apple-tofu mixture on the endive and serve. Nutritional Analysis: Per serving: 286 Calories, 16 g Fat, 2.5 g Sat, 0 mg Chol, 12 g Fiber, 16 g Protein, 28 g Carb, 88 mg Sodium 15 Tuscan White Bean Stew Ingredients v 1 tablespoon extra virgin olive oil This stew has a delicate flavor. For a deeper flavor, try roasting the garlic. Serve warm or chilled. Gluten-Free • Dairy-Free • Vegetarian • Egg-Free Basic and Advanced Plan Serves 4 Serving size: 1½ cups • Yield: 6 cups Prep time: 10 minutes • Cook time: 35 minutes v ¼ cup diced onion v ½ cup diced carrots v ⅓ cup diced celery v 1 clove garlic, peeled and minced v 2 cups organic lowsodium vegetable broth v 1 (15-ounce) can organic great northern beans, drained and rinsed v ⅛ teaspoon fresh rosemary v ¼ teaspoon fresh parsley v ¼ teaspoon fresh thyme Preparation In a stock pot, heat oil over medium-low heat. Sauté onions for 2 to 3 minutes. Add carrots, celery, and garlic. Sauté for an additional 4 to 5 minutes or until vegetables start to become soft. Add vegetable broth, beans, all herbs, and salt. Cover and simmer for 20 to 30 minutes, stirring occasionally. Remove from heat and serve. Store leftovers in an airtight container in the refrigerator for up to 5 days. Nutritional Analysis: Per 1½-cup serving: 106 Calories, 2 g Fat, 0 g Sat, 0 mg Chol, 4 g Fiber, 5 g Protein, 18 g Carb, 874 mg Sodium v ½ teaspoon kosher salt LUNCH 16 Quinoa Timbales with Roasted Pepper and Herbs Ingredients v 2 cups water v ¼ cup pine nuts v 1 cup quinoa (about 6 ounces), rinsed v 2 tablespoons plus 2 teaspoons extra virgin olive oil v ½ cup minced onion v ½ teaspoon kosher salt v 1 teaspoon minced garlic (about 1 medium clove) v 1 large egg, lightly beaten v ½ cup diced roasted red pepper v ¼ cup chopped basil v 2 tablespoons minced flat-leaf parsley v 1 teaspoon minced oregano v ½ teaspoon freshly ground black pepper v 6 teaspoons brown rice bread crumbs Baked in small ramekins, this unique and tasty side dish makes an attractive presentation. The roasted pepper and fresh herbs complement the quinoa. Gluten-Free • Dairy-Free • Vegetarian • Basic Plan Only Serves 6 Serving size: 4 ounces • Yield: 3 cups Prep time: 30 minutes Cook time: 50 minutes Preparation Bring water to a boil in a 2-quart saucepan over high heat. Add quinoa. Stir, reducing heat to medium-low, cover and simmer for about 12 minutes or until water is absorbed. When the quinoa is done, remove it from the pan and place in a medium bowl. Fluff with a fork to remove any lumps. Meanwhile, toast pine nuts in a small skillet over medium-low heat for about 5 minutes, or until light golden brown. Stir frequently and watch closely to prevent burning. Remove to a plate to cool. Heat 2 tablespoons of extra virgin olive oil in a medium skillet. Add onion and ¼ teaspoon of salt. Cook for about 3 minutes. Add garlic and cook for about 3 minutes or until onion and garlic are soft and translucent. Stir onion and garlic into quinoa. Mix in egg, red pepper, basil, parsley, oregano, remaining ¼ teaspoon salt, and black pepper. Brush 6 (4-ounce) ramekins with remaining 2 teaspoons of extra virgin olive oil. Sprinkle each ramekin with 1 teaspoon of the brown rice bread crumbs and rotate to coat the bottom and sides. Shake out excess. Fill each ramekin with ½ cup of the quinoa mixture. Place the ramekins on a baking sheet and bake for about 25 minutes, or until firm to the touch and beginning to brown around the edges. Remove from the oven and let cool for 5 minutes. Place a small plate over the top of each ramekin and invert the ramekins. Carefully turn the timbales, baked side up, and place them on a serving platter. Nutritional Analysis: Per 1/2 cup serving: 266 Calories, 15 g Fat, 3.0 g Sat, 40 mg Chol, 2 g Fiber, 8 g Protein, 24 g Carb, 284 mg Sodium LUNCH 17 Green Bean and Tomato Salad with Toasted Pumpkin Seeds Ingredients v 6 cups water v ¼ cup hulled raw, unsalted pumpkin seeds v 1 pound green beans, stem ends trimmed, cut in half diagonally v 1 cup diced tomato v ¼ cup thinly sliced small red onion v 2 teaspoons minced oregano v 3 tablespoons minced cilantro v 1 teaspoon minced garlic v ½ teaspoon ground cumin v ½ teaspoon kosher salt v ½ teaspoon freshly ground black pepper v ½ teaspoon lime zest v 2½ tablespoons fresh lime juice v 6 tablespoons extra virgin olive oil v ½ small avocado, peeled, pitted, and diced (about ¼ cup) LUNCH The lime in the dressing is pronounced and is complemented by the creaminess of the avocado. Gluten-Free • Dairy-Free • Vegetarian • Egg-Free Basic and Advanced Plan Serves 6 Serving size: ½ cup • Yield: 3 cups Prep time: 30 minutes • Cook time: 10 minutes Preparation Toast pumpkin seeds in a small skillet over medium heat for 3 to 5 minutes, or until they puff up. Stir frequently and watch closely to prevent burning. When toasted, place seeds on a plate and set aside for later. Bring 6 cups of water to boil in a medium pan. Add the beans. Cook for about 3 min- utes, or until the beans are crisp-tender. Drain and immediately transfer to a bowl of ice water to stop the cooking. Drain and shake dry. Place in a large bowl with tomato, onion, oregano, and cilantro. In a small bowl, combine garlic, cumin, salt, pepper, lime zest, and lime juice. Slowly whisk in extra virgin olive oil until slightly thickened. Pour dressing over the beans. Stir in avocado. Add pumpkin seeds and combine. Adjust seasoning and serve. Hint! Double the batch if you plan on feeding 4 or more people leftovers of this meal early next week. Store leftovers in airtight glass container in refrigerator up to 5 days. Nutritional Analysis: Per 1⁄2-cup serving: 221 Calories, 20 g Fat, 2.9 g Sat, 0 mg Chol, 4 g Fiber, 4 g Protein, 10 g Carb, 169 mg Sodium 18 Creamy Chickpea Soup Ingredients v 6 tablespoons extra virgin olive oil v ¼ cup minced shallots v ¼ cup minced celery v 2 teaspoons minced garlic (1 medium clove) v ½ teaspoon minced rosemary v 4 cups low-sodium organic vegetable or chicken broth v 2 (15-ounce) low-sodium cans or 3 cups cooked chickpeas, drained and rinsed v 1 tablespoon low-sodium tomato paste v ½ teaspoon kosher salt v 1 teaspoon freshly ground black pepper v 2 tablespoons snipped chives This easy, quick, creamy soup contains no cream, just puréed chickpeas, which lend a smooth richness of their own. The soup thickens as it sets, so you may need to add a little water when reheating. Gluten-Free • Dairy-Free • Vegetarian (with Vegetable Broth) • Egg-Free Basic and Advanced Plan Serves 4 Serving size: 1⅛ cups • Yield: 4 ½ cups Prep time: 15 minutes • Cook time: 20 minutes Preparation Heat olive oil in a medium saucepan over medium-high heat. Add shallots and celery and cook for about 3 minutes, or until vegetables begin to soften. Add garlic and rosemary and cook 30 seconds. Add broth, chickpeas, tomato paste, salt, and pepper. Bring soup to a simmer. Cook uncovered over medium-low heat for 10 to 15 minutes, or until the chickpeas are soft. When the soup is finished cooking, remove from the heat and let cool slightly. Purée in batches in a blender, returning the batches to a large saucepan. If the soup is too thick, add a little water. Serve garnished with snipped chives. Hint! Double the batch if you plan on feeding 4 or more people leftovers of this meal early next week. Store leftovers in an airtight glass container in refrigerator for up to 5 days. Nutritional Analysis: Per 1⅛ -cup serving: LUNCH 19 Middle Eastern Lamb Patties Ingredients v 2 pounds lean ground lamb v ½ cup minced scallions (about 3 medium scallions) v ⅓ cup minced red bell pepper (about ½ medium pepper) v ¼ cup minced parsley v 2 tablespoons minced cilantro v 2 teaspoons Aleppo pepper v 2 teaspoons minced garlic v 1 teaspoon kosher salt v 1 teaspoon ground coriander v ½ teaspoon paprika v ½ teaspoon ground cumin Tasty and full of fresh herbs and warming spices, these patties are delicious grilled. Serve with a side of Mediterranean Chopped Salad. If Aleppo pepper is not available, use freshly ground black pepper. Gluten-Free • Dairy-Free • Quick • Egg-Free • Basic and Advanced Plan Serves 6 Serving size: 1 (5-ounce) lamb patty • Yield: 6 patties Prep time: 20 minutes Cook time: 10 to 12 minutes Preparation Place all ingredients, except olive oil, in a medium bowl and gently combine the mixture using care not to excessively compact the meat. Form into 6 patties, each about 1-inch thick. Preheat an outdoor grill or a grill pan that has been brushed with olive oil. Grill lamb for about 5 to 6 minutes on each side for medium rare, or until desired degree of doneness. Nutritional Analysis: Per 1 (5-ounce) patty: 244 Calories, 14 g Fat, 5.9 g Sat, 91 mg Chol, 1 g Fiber, 27 g Protein, 2 g Carb, 415 mg Sodium v 2 teaspoons extra virgin olive oil for grilling DINNER 20 Mediterranean Chopped Salad Ingredients v ½ cup thinly sliced red onion v 1 large romaine lettuce heart, chopped (about 4 cups) v 1 cup grape tomatoes, cut in half (about 6 ounces) v 1 medium green pepper, cored, seeded, and cut into ¾ inch pieces v ½ hothouse cucumber, cut in half lengthwise and sliced v ½ cup pitted Kalamata olives, halved v 1 teaspoon minced oregano v Basic Vinaigrette (See next page) DINNER Simple and refreshing, this is a wonderful accompaniment to dishes like Middle Eastern Lamb Patties. Gluten-Free • Dairy-Free • Quick • Vegetarian • Egg-Free Basic and Advanced Plan Serves 4 Serving size: 1¾ cups • Yield: 7 cups Prep time: 30 minutes • Cook time: none Preparation Soak onion in a small bowl of ice water for about 10 minutes. Drain and pat dry. Place onion in a large salad bowl and combine with lettuce, tomatoes, green pepper, cucumber, olives, and oregano. Toss with vinaigrette. Nutritional Analysis: Without Basic Vinaigrette Per 1-cup serving: 63 Calories, 2 g Fat, 0 g Sat, 0 mg Chol, 3 g Fiber, 2 g Protein, 7 g Carb, 104 mg Sodium With Basic Vinaigrette Per 1-cup serving: 244 Calories, 23 g Fat, 3.2 g Sat, 0 mg Chol, 3 g Fiber, 2 g Protein, 9 g Carb, 395 mg Sodium 21 BASIC VINAIGRETTE Ingredients v 2 tablespoons fresh lemon juice v 1 medium clove garlic, minced v ½ teaspoon kosher salt v ½ teaspoon freshly ground black pepper v 6 tablespoons extravirgin olive oil To vary the flavor of this versatile vinaigrette, add fresh herbs such as thyme or chives, or substitute chopped shallots for the garlic. Serve on green salads, or sprinkled over grilled or roasted chicken or fish. Gluten-Free • Dairy-Free • Quick • Vegetarian • Egg-Free Basic and Advanced Plan Serves 4 Serving size: 2 tablespoons • Yield: ½ cup Prep time: 5 minutes • Cook time: none Preparation In a small bowl, combine the lemon juice, garlic, salt, and pepper. Slowly whisk in the extra-virgin olive oil until the dressing is slightly thickened. Alternatively, place all ingredients in a jar with a tight-fitting lid and shake until well combined. Nutritional Analysis: Per 2-tablespoon serving: 190 Calories, 21 g Fat, 2.9 g Sat, 0 mg Chol, 0 g Fiber, 0 g Protein, 0 g Carb, 240 mg Sodium DINNER 22 Vegetable-Tofu Stir-Fry Ingredients v 8 ounces extra-firm tofu, patted dry and cut into ¾-inch cubes v 3 tablespoons lowsodium wheat-free tamari v 1½ tablespoons rice wine vinegar v 1½ teaspoons dark sesame oil v ¾ teaspoon red chili paste v 2 teaspoons arrowroot v 3 tablespoons light sesame oil v 1 cup julienne carrots (about 2 ounces) v 1 cup julienne daikon (about 3 ounces) v 2 cups shiitake mushrooms, stems removed, cut into ¼-inch slices (about 4 ounces) v 1½ cups snow peas, strings removed (about 4 ounces) v 2 cups thinly sliced Napa cabbage (about 4 ounces) This colorful and delicious dish has a little heat on the finish and a subtle ginger flavor. Gluten-Free • Dairy-Free • Vegetarian • Egg-Free Basic and Advanced Plan Serves 4 Serving size: 1 cup • Yield: 4 cups Prep time: 25 minutes plus 30 minutes marinating time Cook time: 8 minutes Preparation Place tofu in a shallow dish. In a small bowl, whisk together tamari, vinegar, dark sesame oil, and red chili paste. Pour over tofu - turning to coat in the sauce. Cover and refrigerate for 30 minutes. Toast sesame seeds in a small pan over low heat for 1 to 2 minutes or until slightly brown. Set aside for later. Drain and reserve the marinade. Whisk arrowroot into the marinade. Heat 1 tablespoon of light sesame oil in a wok or large skillet over high heat. Add tofu and cook, stirring quickly and constantly for about 3 minutes, or until brown. Transfer to a plate and reserve. Heat the remaining 2 tablespoons of light sesame oil. One at a time, add carrots, dai- kon, mushrooms, snow peas, cabbage, garlic, and ginger, stir-frying each vegetable for about 30 seconds before adding the next. Stir the cooked tofu into the stir-fried vegetables. Add the reserved marinade and stir-fry for 1 minute to combine the flavors. Add the scallions. Serve sprinkled with sesame seeds. Serve with steamed brown rice if desired. Nutritional Analysis: Per 1-cup serving: 241 Calories, 18 g Fat, 2.1 g Sat, 0 mg Chol, 3 g Fiber, 9 g Protein, 14.7 g Carb, 313 mg Sodium v 2 cloves garlic, minced v 1 teaspoon grated fresh ginger v ¼ cup sliced scallions (about 2 medium) v 1 tablespoon sesame seeds, toasted DINNER 23 Lime-Scented Coconut Rice Ingredients v 2 tablespoons extra virgin olive oil v 2 tablespoons minced onion v 1 teaspoon minced garlic v 1 cup brown basmati rice v ¾ cup organic lowsodium chicken or vegetable broth v ¾ cup canned unsweetened lite coconut milk v ½ cup water v ½ teaspoon kosher salt v ¼ cup finely chopped raw, unsalted cashews v ½ cup thinly sliced scallions v ¼ cup minced cilantro v 1 tablespoon fresh lime juice Coconut milk adds richness, fresh lime juice adds tang, and the toasted cashews provide crunch. The confetti-like appearance comes from the flecks of green scallion and cilantro. Gluten-Free • Dairy-Free • Vegetarian (made with Vegetable Broth) Egg-Free • Basic Plan Only Serves 6 Serving size: ½ cup • Yield: 3 cups Prep time: 20 minutes • Cook time: 44 to 64 minutes Preparation Heat olive oil in a medium saucepan over medium-high heat. Add onion and cook, stirring, for about 3 minutes, or until translucent. Add garlic and cook, stirring, for 30 seconds. Stir in the rice, coating with oil. Add broth, coconut milk, water, and salt. Bring to a simmer, cover, and cook for 40 to 60 minutes, or until liquid is absorbed. The cooking time of the rice may vary. Turn off the heat and let the rice sit for 5 minutes. Meanwhile, toast the cashews in a small skillet over medium-low heat for about 5 minutes, or until lightly browned. Stir frequently and watch closely to prevent from burning. When toasted, remove to a plate to cool. When the rice is done, fluff with a fork. Stir in scallions, cilantro, and lime juice. Serve garnished with toasted cashews. Nutritional Analysis: Per 1⁄2-cup serving: 216 Calories, 9.5 g Fat, 5.0 g Sat, 1 mg Chol, 2 g Fiber, 5 g Pro, 28 g Carb, 186 mg Sodium DINNER 24 Steamed Mussels in Saffron Fennel Broth Ingredients v 2 pounds mussels, washed with beards removed v 3 tablespoons extra virgin olive oil v ½ cup thinly sliced shallot v 3 medium cloves garlic, thinly sliced Mussels steam beautifully in this golden broth, flavorful with saffron, carrots, and shallots. Serve this with a spoon, so that the broth can be eaten like soup. Gluten-Free • Dairy-Free • Egg-Free • Basic and Advanced Plan Serves 4 Serving size: 1⁄2 pound mussels • Yield: 2 pounds mussels Prep time: 20 minutes Cook time: 20 minutes v ¼ small fennel bulb, julienned (about ½ cup) Preparation v 1 small carrot, julienned (about ½ cup) Discard any mussels that are open, have broken shells, or do not close when tapped with your finger. v ½ cup chopped fresh tomatoes Heat olive oil in a large stockpot or Dutch oven over medium heat. Add shallots and cook until soft and translucent, about 2 minutes. Add garlic and cook for another minute. Stir in fennel, carrot, tomatoes, saffron, thyme, salt, and pepper. Cook, stirring, for 3 to 4 minutes, or until vegetables begin to soften. Add water and bring to a boil. Reduce heat and simmer broth for 5 minutes. v ¼ teaspoon saffron threads, crumbled v 1 sprig of thyme v ½ teaspoon kosher salt v ½ teaspoon freshly ground black pepper v 1 cup water v ¼ cup chopped parsley Lay the mussels in the broth. Cover the pot and cook for about 4 minutes, or until the mussels open. Discard any mussels that do not open. Add parsley and cook, stirring, for about 1 minute. Serve the mussels in bowls with the broth and vegetables. Nutritional Analysis: Per 1⁄2-pound serving: 240 Calories, 13 g Fat, 2.0 g Sat, 36 mg Chol, 1 g Fiber, 17 g Protein, 13 g Carb, 646 mg Sodium 25 Chicken Cacciatore Ingredients v 6 bone-in chcken breast halves, skin removed (about 3 pounds total) v ¾ teaspoon kosher salt v 1 teaspoon freshly ground black pepper v ¼ cup plus 2 teaspoons extra virgin olive oil v 2 cups sliced onion (about 3 medium onions) v 2 teaspoons minced garlic (about 2 medium cloves) v 4 medium red bell peppers, cored, seeded, and cut into ½-inch strips v ¼ cup organic lowsodium chicken broth v 1 (28-ounce) can whole tomatoes, drained and chopped v 1 teaspoon minced oregano v ½ teaspoon minced rosemary v ¼ teaspoon crushed red pepper flakes v ½ pound cremini mushrooms, cut into thick slices v 2 tablespoons finely chopped parsley DINNER A beautiful color and heady aroma make this the perfect dinner for a cold evening. Gluten-Free • Dairy-Free • Egg-Free • Basic and Advanced Plan Serves 6 Prep time: 25 minutes Cook time: 40 minutes Preparation Rub chicken with 1⁄2 teaspoon salt and 1⁄2 teaspoon black pepper. Heat 1⁄4 cup olive oil in a large skillet over medium-high heat. Add chicken breasts and cook for about 4 to 5 minutes on each side, or until brown. Remove chicken to a platter and set aside. Add onions to the pan and cook for about 5 minutes, or until soft. Add garlic and red peppers and cook for about 5 minutes, or until peppers begin to soften. Remove mixture to a plate and reserve. Add broth to the skillet and bring to a boil over high heat. Cook for 1 minute, scraping any brown bits off the bottom of the pan. Add tomatoes, oregano, rosemary, and crushed red pepper flakes, reduce to a simmer and cook for 2 to 3 minutes, or until slightly thickened. Stir in the reserved onions and peppers. Add chicken pieces and bring to a simmer. Cover and cook for 10 to 15 minutes, or until the chicken is done (180 degrees on a meat thermometer or till opaque in the middle). Meanwhile, heat the remaining 2 teaspoons of olive oil in a small skillet over medium-high heat. Add mushrooms, the remaining 1⁄4 teaspoon salt, and the remaining 1⁄2 teaspoon of black pepper. Cook for about 8 minutes, or until the mushrooms have browned. When the chicken is done, add the mushrooms to the pan and heat through. Adjust the seasoning if necessary. Serve garnished with parsley. Nutritional Analysis: Per serving: 339 calories, 9 g Fat, 1.6 g Sat, 105 mg Chol, 4 g Fiber, 47 g Protein, 19 g Carb, 456 mg Sodium 26 Tricolor Salad Ingredients v ½ cup chopped raw, unsalted walnuts v 4 cups baby arugula (about 4 ounces) v 2 small Belgian endive, cut lengthwise into ½-inch strips (about 3 cups) v ½ small head radicchio, sliced (about 3 cups) v Basic Vinaigrette A nice twist on a traditional salad, this mix has a pleasing texture and crunch, especially from the walnuts. The pomegranate vinaigrette is sweeter than traditional red wine vinaigrette and provides a pleasing balance for the bitter greens. Gluten-Free • Dairy-Free • Quick • Vegetarian • Egg-Free Basic and Advanced Plan Serves 6 Serving size: 1⅔ cups • Yield: 10 cups Prep time: 10 minutes • Cook time: 5 minutes Preparation Toast walnuts in a small skillet over medium-high heat for about 5 minutes, or until slightly dark in color. Stir frequently and watch closely to prevent burning. When toasted, remove to a plate to cool. Place the toasted walnuts, arugula, endive, and radicchio in a large bowl and toss with Basic Vinaigrette. Nutritional Analysis: Without dressing: Per 1⅔-cup serving: 74 Calories, 6 g Fat, 2.6 g Sat, 0 mg Chol, 3 g Fiber, 3 g Protein, 8 g Carb, 182 mg Sodium With Basic Vinaigrette dressing: Per 1⅔-cup serving:196 Calories, 20 g Fat, 4.6 g Sat, 0 mg Chol, 3 g Fiber, 3 g Protein, 8 g Carb, 386 mg Sodium DINNER 27 Pan-Seared Halibut Ingredients v 4 (6-ounce) skinless halibut fillets v ½ teaspoon kosher salt v ½ teaspoon finely ground black pepper v 2 tablespoons extra virgin olive oil v lemon wedges Searing the fish in a heavy skillet creates a beautiful brown, crunchy crust using simple ingredients—salt, pepper, and olive oil. The fillet is delicious on its own or served with a squeeze of fresh lemon. Gluten-Free • Dairy-Free • Quick • Egg-Free • Basic and Advanced Plan Serves 4 Serving size: 6 ounces • Yield: 4 (6-ounce) fillets Prep time: 5 minutes Cook time: 10 minutes Preparation Preheat oven to 400 degrees F. Season fish on both sides with salt and pepper. Heat olive oil in an ovenproof skillet over high heat until smoking. Add fillets and cook for 3 minutes on each side. Transfer pan to the oven and continue cooking for 3 more minutes, or until cooked through. Serve with the lemon wedges. Nutritional Analysis: Per 6-ounce fillet: 250 Calories, 11 g Fat, 1.5 g Sat, 54 mg Chol, 0 g Fiber, 36 g Protein, 0 g Carb, 394 mg Sodium DINNER 28 Sautéed Broccoli Rabe with Garlic and Pine Nuts Ingredients v 2 pounds broccoli rabe, tough stems removed, coarsely chopped (about 12 cups) v 2 tablespoons pine nuts v ¼ cup extra virgin olive oil v 6 medium cloves garlic, thinly sliced v ¼ teaspoon crushed red pepper flakes v ¼ teaspoon kosher salt This is a classic combination of sautéed sliced garlic and bitter greens. Because of the blanching and quick sauté, the broccoli rabe retains its vibrant green color. The red pepper flakes add a slight bit of heat, and the toasted pine nuts add crunch. This side dish pairs well with grilled meats and poultry. Gluten-Free • Dairy-Free • Quick • Vegetarian • Egg-Free Basic and Advanced Plan Serves 4 Serving size: 1 cup • Yield: 4 cups Prep time: 15 minutes • Cook time: 10 minutes Preparation Bring a large pot of salted water to a boil. Drop in the broccoli rabe and cook for 1 minute, or until wilted. Immediately drain, and place in a bowl of ice water to stop cooking. Drain again and set aside. Meanwhile, toast the pine nuts in a small skillet over medium-high heat for about 3 to 4 minutes, or until lightly browned. Stir the pine nuts frequently and watch closely to prevent burning. Remove to a plate to cool. Heat olive oil in a large skillet over medium-high heat. Add garlic and cook, stirring until golden, about 1 to 2 minutes. Add broccoli rabe, red pepper flakes, and salt. Cook until tender and heated through. Adjust seasoning if necessary. Add pine nuts and serve. Nutritional Analysis: Per 1-cup serving: 228 Calories, 17 g Fat, 2 g Sat, 0 mg Chol, 0.3 g Fiber, 9 g Protein, 13 g Carb, 188 mg Sodium DINNER 29 Asian Chicken Salad Ingredients v 2 ounces snow peas, strings removed (generous 1⁄2 cup) v 3 cups cooked chicken breast, shredded v ½ cup thinly sliced red bell pepper v ½ cup julienne carrots v ¼ cup thinly sliced scallions (about 2 scallions, sliced on the diagonal) v 1 cup Tahini Dressing (page 173) v 2 tablespoons black sesame seeds With a rich dressing made from tahini (sesame seed paste), this colorful, filling salad is perfect for lunch, picnics, or as part of a dinner party buffet. Gluten-Free • Dairy-Free • Egg-Free • Basic and Advanced Plan Serves 4 Serving size: 1 cup salad plus ¼ cup dressing Yield: 4 cups salad plus 1 cup dressing Prep time: 40 minutes • Cook time: minimal Preparation Bring a large pan of salted water to a boil. Drop in the snow peas and cook for 30 seconds. Drain, and immediately place in a bowl of ice water to stop the cooking. Drain again, and cut the snow peas on the diagonal into thin slices. Place the snow peas in a large bowl. Add the chicken, red pepper, carrot, and scallion, and stir to combine. Stir 1 cup of the dressing into the chicken mixture. Add more dressing if desired. Garnish the chicken salad with the sesame seeds before serving. Hint! Double the batch if you plan on feeding 4 or more people leftovers of this meal early next week. Store leftovers in airtight glass container in refrigerator up to 4 days. Nutritional Analysis: Per 1 cup salad and 1⁄4 cup dressing: 533 Calories, 39 g Fat, 5.8 g Sat, 90 mg Chol, 3 g Fiber, 40 g Protein, 8.5 g Carb, 660 mg Sodium DINNER 30 Gluten-Free Meal Plan Shopping List Quantity 2 pounds 1 pound 2 cans 2 (8 ounce packages) 1 dozen 1 container 6 (~3 pounds total) 3 cups 4 (6-ounces) 2 pounds 1 (15 ounce) can 1 (15 ounce) can 1 (10 ounce) bag 1 container 2 (15 ounce) can Fruit 5 each 1 bag 2 each 1 bag 1 pint 1-2 each 1 pint 1 each ½ cup 4 each 1 bunch 1 head 2 pounds Type of Food ✔ Protein Lean ground lamb Ground turkey breast Tuna, chunk light or salmon or sardines packed in water Extra-firm tofu, organic, Non-gmo Omega-3 eggs, organic Unsweetened dairy-free yogurt: soy or almond Chicken breasts, bone-in, skin removed Chicken breasts, cooked Halibut fillets, skinless Mussels, washed and beards removed Legumes Low-sodium lentils Eden great northern white beans Frozen, shelled edamame, organic, non-gmo Hummus, made with olive oil Low sodium chickpeas and Vegetables Apples, organic Lemons Limes Berries, frozen, organic Fresh strawberries, organic Pears, organic Fresh berries Banana Dried blueberries Avocados Kale, chard or mustard greens, organic Broccoli Broccoli rabe SHOPPING LIST Quantity Type of Food ✔ 3 Red onions 3 Yellow or white onions 1 Shallot 1 large bunch Carrots, organic 1 bunch Scallions 7 each Red bell pepper, organic 1 each Green bell pepper 1 each Jalapeño pepper 2 packages Fresh lettuce : romaine or mesculin spring mix 1 package Romaine lettuce 2 bunches Dark greens (chard, kale, spinach, mustard greens, etc.) 1 bunch Celery 1 package Sugar snap peas or snow peas 3 ounces Daikon 4 ounces Shiitake mushrooms 1 head Napa cabbage 1 pound Green beans 1 pound Heirloom tomatoes (or fresh tomato available) 1 head Cauliflower 2 heads Endive 1 package Baby arugula 1 head Radicchio ½ pound Cremini mushrooms 1 each Cucumber 1 bulb Fennel Whole Grains 1 package Quinoa 1 package Brown basmati rice 1 cup Amaranth 1 package Quinoa 1 package Flax or rice crackers Special Supplements for Food 1 Cannister Low-glycemic protein powder such as PureLean Vanilla 1 bottle Flaxseed/borage oil by Barleen’s 1 package Flaxseed, ground 31 Quantity Type of Food Other Pantry Items 1 container Miso paste, Westbrae brand recommended 1 bottle Tamari, wheat-free 1 small can Tomato paste 1 container Tahini 1 bottle Honey 1 bottle Extra virgin olive oil 1 small bottle Dark sesame oil 1 small bottle Light sesame oil 1 small bottle Walnut oil 1 small bottle Grapeseed oil (for griddle and dressings) 1 jar, or fresh Green olives 1 jar, or fresh Kalamata olives 1 (28 ounce) Whole tomatoes, drained and can chopped 1 package Cocoa nibs 1 bottle Rice wine vinegar 1 bottle Balsamic vinegar 1 jar Thai kitchen red chili paste 2 teaspoons Arrowroot powder 1 container Baking powder 4 Aseptic Low-sodium chicken broth, Cartons organic if possible (or homemade if prefered) 1 (15 ounce) Coconut milk, unsweetened can 1 carton Unsweetened dairy-free milk: hemp, soy, rice, almond 1 box Mary’s Gone Crackers 1 package Brown rice bread crumbs 1 package Almond flour ( or meal) 1 package Soy flour 1 container Vanilla extract 1 bar 70% Dark chocolate 1-3 boxes Herbal or green tea, such as Yogi Tea or Traditional Medicinals SHOPPING LIST ✔ Quantity Type of Food Herbs & Spices 1 cannister Turmeric 2 bunches Parsley 1 bunch Basil 1 bunch Rosemary 1 bunch Oregano 4 heads Garlic 1 bunch Cilantro 1 container Aleppo pepper or 1 tin black peppercorns 1 jar Red pepper flakes 1 (2 ounce) jar Sea salt 1 container Kosher salt 1 (0.5 ounce) jar Ground coriander 1 (0.5 ounce) jar Paprika 1 (0.5 ounce) jar Ground cumin 1 (0.5 ounce) jar Curry powder 1 (2 ounce) jar Cinnamon 1 bunch Fresh sage 1 bunch Fresh thyme 1 piece Fresh ginger root 1 (0.5 ounce) jar Saffron threads Nuts & Seeds 1 jar Raw almond butter 1 cup Raw almonds, whole 2 cups Raw cashews, whole 2 cups Raw walnuts, whole 2 cups Raw pumpkin seeds, hulled 1 cup Raw sunflower seeds, hulled 1 tablespon Sesame seeds ½ cup Pine nuts, raw ✔ 32 ©2013 Hyman Enterprises LLC.
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