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SHAKES & DRINKSDr. Sara’s Hormone-Balancing SmoothieGreens reduce estrogen dominance, a problem facing 80% of women over 35.Ingredients:2 cups dino kale1 handful fresh borage flowers1 tablespoon fresh thyme3 tablespoons soaked chia seeds (I prefer this as my source of fiber - you might want lesschia depending on desired thickness)1 serving vanilla protein powder (e.g. Thorne Research VegaLite)½ cup frozen blueberries12 ounces waterDirections:Add to Vitamix and blend. I make extra and sip over several hours.Dr. Sara Gottfried, MDwww.saragottfriedmd.comDr. Sara’s Maca/Cacao Hormone-Balancing SmoothieMaca is proven in randomized trials to raise sex drive and reduce anxiety and depression.Cacao at breakfast is associated with weight loss!Ingredients:2 tablespoons raw cacao powder2 tablespoons maca powder (I like Navitas Naturals)3 tablespoons soaked chia seeds (I prefer this as my source of fiber - you might want lesschia depending on desired thickness)1 serving vanilla protein powder (e.g. Thorne Research VegaLite)12 ounces waterDirections:Add to Vitamix and blend.Dr. Sara Gottfried, MDwww.saragottfriedmd.com14

Pomegranate & Lime White Wine SpritzerSHAKES & DRINKSIngredients:½ cup white wine½ cup sparkling water2 tablespoons pomegranate seeds½ limeDirections:Add ice to a glass. Add wine, top with seltzer. Add pomegranate seeds and lime wedge.Dr. Sara Gottfried, MDwww.saragottfriedmd.comTangy Lime Chia QuencherIngredients:16 ounces of good water in a jar for shaking1 lime juiced into water1 to 2 tablespoons of Chia seeds placed into jar with lime water.Directions:Shake together and share. Use as a snack to hold you over until your next meal.Cynthia GalasHealthy Berry SmoothieIngredients:½ avocado½ cup of blueberries, raspberries½ cup of coconut milk (or almond milk, or hemp milk)1 tablespoon chia seeds½ teaspoon of vanillaDirections:Whirl it all up in a blender for 1 minute.Michelle Leverette15

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Breakfasts17

BREAKFASTSBeautifying Breakfast CerealIngredients:4 tablespoons raw sunflower seeds¼ cup blueberries¼ cup strawberries1 teaspoon cinnamon½ cup So Delicious Coconut MilkDirections:Combine sunflower seeds, sliced almonds, and berries in a bowl and pour coconut milk overthem. Top with cinnamon and serve!Cynthia Pasquellawww.cynthiapasquella.comTurkey Apple Walnut GoodnessIngredients:½ to 1 apple - chopped into bite-size chunksAbout 4 ounces sliced turkey (nitrate/nitrite-free kind like Applegate Farms or Trader Joe's)- also chopped into bite-size piecesAbout ¼ cup of walnutsDirections:The measurements are approximate; you can use more or less depending on your taste preferences. Melt some ghee or coconut oil in a pan and add the apple. Let that sauté for a while,then add the turkey and stir it all together. Sauté until the apple pieces start getting just a bitsoft. Add the walnuts last and let everything heat up for a little longer. Serve with some freshlycracked black pepper. I love this for breakfast because it keeps you full and has a goodamount of protein, fat, and fiber to keep your blood sugar stable.Evelyne Lambrechtwww.healthcoachsd.com18

Strawberry Almond BowlBREAKFASTSIngredients:½ cup cooked quinoa – cold½ cup slightly thawed sliced strawberries¼ cup unsweetened almond milk1 tablespoon sliced almondsDirections:Top cooked quinoa with strawberries and almond milk. Sprinkle sliced almonds on top.Cyndi PetrayDr. Anna's Foul MoudammasMy favorite all time breakfast recipe is Foul Moudammas. In my home growing up, it was likeliving in the United Nations with a constant flow of family and friends from around the world.Our lives revolved around the kitchen table where for breakfast a meza or tapas would beset. That means a selection of small dishes. As kids we always wanted Foul Moudammas mom said it made us smarter (amazing nutrition) and fuss more (in Arabic fuss means passgas!) - my brothers would eat a lot!!! Don't let that deter you because it fills you up and thenutrients are fueling! A little goes a long way. Here's my favorite family recipe:Serves 6Ingredients:2 cans fava beans1 can chick peas1 clove garlic - crushedJuice of 2-3 lemons½ teaspoon salt2 tablespoons chopped parsleyOptional: 1-3 teaspoons tahiniDirections:Drain the cans and rinse with water. Heat in pot with 1 cup water and bring to a simmer, skimoff any foam that arises. Combine crushed garlic, salt, and lemon juice and pour over top, stirin, add tahini if desired to taste. Cover and cook for 15 minutes, until tender but not mushy.Crush beans slightly with pestle or potato masher.Pour into large bowl, sprinkle with parsley, olive oil generously, and enjoy! You may want toserve with sliced tomatoes, eggs, and onions, on the side.The Arabs have a saying: Breakfast like a king, lunch like a prince, and dinner like a pauper.Dr. Anna Cabecawww.cabecahealth.com19

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Main Dishes21

MAIN DISHESChile Lime Chicken with VeggieThe marinade for the chicken in this recipe can also be used to marinate the veggies, or youcan use the Marinade Variation for the veggies. In any case, both versions of the marinadeinvolve some of the same ingredients, so think ahead while you are chopping and juicing soyou make enough for both the chicken and the veggies. It will save you time. Try doubling themarinade recipe.4 ServingsIngredients:2 chicken breasts2 tablespoons macadamia nut oil or grapeseed oil1 lime, juiced1 tablespoon red wine vinegar2 tablespoons cilantro, finely chopped½ teaspoon paprika1 teaspoon chili powder½ teaspoon garlic powder½ teaspoon onion powder½ teaspoon Real SaltPepper, to tastePinch of cayenne pepper, to tasteOptional: 1 jalapeño pepper, seeded and finely choppedMarinade Variation:2 garlic cloves, minced3 tablespoons macadamia nut oil or grapeseed oil1 tablespoon red wine vinegar2 lemons, juiced1 teaspoon Real Salt¼ teaspoon pepper2 tablespoons fresh sage, choppedPreparation for Chicken:In a small mixing bowl, whisk together oil, lime juice, and vinegar. Add cilantro, paprika, chilipowder, garlic powder, onion powder, cayenne pepper, and jalapeño (if using), salt,and pepper.Place chicken breasts on a cutting board. Pound chicken lightly with meat mallet until chickenbreasts are about ¼ inch thick.Whisk marinade again before coating chicken breasts with mixture.22Place chicken breasts in baking dish and brush remaining marinade over breasts. Cover dishand refrigerate. If possible try to marinate for at least 2 hours so meat will be tender and flavorful. Marinate no less than 1 hour and no longer than 24 hours.

Heat grill to medium. Cover chicken while grilling.MAIN DISHESGrill chicken for 8-10 minutes, turning once. Check one piece by cutting into the center. Centershould not be pink.Ingredients for Veggie Kabobs:1 cup red, yellow, or green bell pepper (mixed), chunks1 cup sweet red onion, chunks1 cup mushroom caps1 cup zucchini, chunks1 cup yellow squash, chunksOptional: 1 cup cherry tomatoesPreparation for Veggies:Whisk all ingredients together in a small mixing bowl.Put vegetables in the smallest bowl that they will easily fit in. Pour marinade over vegetablesand toss.Cover and refrigerate for minimum of 2 hours, up to 8 hours. Toss veggies at least once duringmarinating time.Remove from refrigerator and thread vegetables onto wooden skewers. Alternate vegetablesby color for attractive kabobs.Grill over medium heat for 8-10 minutes, turning occasionally. Cook a little less time for crispyveggies (healthier), or until slightly charred for more tender veggies.Serve chicken and veggie kabobs together.Tana Amen, B.S.N., RNwww.amenclinics.com23

MAIN DISHESPoached Sea Bass in Tomato Broth4 servingsIngredients:2 large sea bass fillets (8-10 ounces)1 tablespoon refined coconut oil½ onion, chopped2 garlic cloves, minced1 teaspoon ground coriander¼ teaspoon cayenne pepper½ teaspoon Real Salt2 fennel bulbs, quartered and sliced lengthwise¼ teaspoon cinnamon1 14-ounce can whole tomatoes2 cups low sodium vegetable broth1 cup water1 teaspoon Earth Balance Organic Coconut SpreadDirections:Prepare sea bass in advance by rinsing with cold water and patting dry with paper towels.Set aside.Heat oil in large pan over medium heat. Sauté onion and garlic for about 3 minutes.Stir in coriander, salt, pepper, and cinnamon. Add tomatoes, broth, and water.Add fennel when broth comes to a boil.Reduce heat to low and simmer for 5 minutes.Place sea bass in sauce. Increase heat to medium for 5-6 minutes. Turn fish over and coverpan. Allow fish to poach for another 5-6 minutes.Carefully cut both fillets in half and place in shallow bowls. Spoon sauce over the top of eachfillet and serve hot.Tana Amen, B.S.N., RNwww.amenclinics.com24

Roasted Fish with Chermoula SauceMAIN DISHESIngredients:¼ -½ pound steaks of sea bass or halibutExtra virgin olive oilSalt and pepper6 tablespoons dry white wineMoroccan Chermoula SauceDirections:Brush fish with the extra virgin olive oil and season lightly with salt and pepper.Spread Moroccan Chermoula Sauce over the fish. Marinate for 30 minutesPour white wine into baking dish. Place fish in the baking dish, making sure the Chermoulasauce thickly covers the fish.Bake at 375 degrees for 20-35 minutes depending upon the thickness of the filets.Place a few sprigs of fresh cilantro on top of the fish before serving.Moroccan Chermoula Sauce(Can also be used as a dip served with vegetable crudités)Ingredients:1 large bunch cilantro (2/3 cup)4 cloves garlic crushed1 teaspoon ground cumin1 teaspoon paprika (smoky paprika if available)¼ teaspoon cayenne (optional)6 tablespoons virgin olive oilJuice of one lemonDirections:Blend together in a food processor.Will keep in the refrigerator for up to one week.Dr. Nalini Chilkovwww.integrativecanceranswers.com25

MAIN DISHESTurkey LoafIngredients1 pound ground turkey2 carrots, finely chopped1 large onion, finely chopped1 large red pepper, diced1 ½ stalks celery, finely chopped1 tablespoon Worcestershire sauce (We use Robbie’s Worcestershire made with Apple CiderVinegar)½ teaspoon sea salt1 tablespoon whole grain mustard½ teaspoon garlic pepper powder2 tablespoons parsley flakesDirections:Combine all ingredients and mold into loaf pan. Bake at 350 degrees for 1 hour.Donna Gateswww.bodyecology.comSizzling Steak Stir-FryServes 4.Ingredients:1 teaspoon sea salt1 teaspoon freshly ground black pepper1 tablespoon ground cumin1 tablespoon crushed red pepper flakes2 teaspoons chili powder2 pounds lean beef steak (whichever cut is on sale), cut into thin strips2 tablespoons coconut oil1 small onion, chopped2 cloves garlic, pressed2 tablespoons red wine vinegar¼ cup finely chopped cilantroDirections:In a small bowl, combine spices (salt through chili powder); sprinkle evenly on all sides ofsteak strips; set aside (marinate overnight covered in the fridge if you can). Heat the coconutoil in a wok or large skillet over medium-high heat. Add onion and garlic and cook until onionis translucent, about 2 minutes. Add steak strips and cook for 1 minute per side. Add vinegarand cook for another 30 seconds. Serve with chopped cilantro on top.26Leanne Elywww.SavingDinner.com

Thymeless Lemon HalibutMAIN DISHESIngredients:1 teaspoon sea salt1 teaspoon freshly ground pepper1 teaspoon chopped fresh thyme2 tablespoons olive oil2 cloves garlic, pressed4 (6-oz.) halibut fillets OR other firm-fleshed wild white fish3 tablespoons lemon juiceDirections:Preheat oven to 375 degrees. In a small bowl or cup, combine salt, pepper, and thyme. In aseparate small bowl or cup, combine olive oil and garlic. Place fish on a baking sheet; bastewith garlic olive oil then add seasonings and drizzle with lemon juice. Bake for 12 minutes oruntil fish flakes easily when tested with a fork. Serves 4Leanne Elywww.SavingDinner.comSummer Fresh ShrimpServes 4Ingredients:1 tablespoon coconut oil1 tablespoon olive oil1 medium onion, chopped1 jalapeño pepper, de-seeded and chopped3 cloves garlic, pressed3 medium vine-ripened tomatoes, chopped½ teaspoon crushed red pepper flakes1 teaspoon sea salt1 teaspoon freshly ground black pepper2 tablespoons lime juice1 pound large shrimp (25 to 30), peeled and deveinedA handful of freshly chopped cilantroDirections:Heat the coconut oil and olive oil together in a large skillet over medium-high heat. Add onion,jalapeño and garlic; cook and stir for 2 minutes. Add tomatoes and cook for 2 minutes. Addcrushed red pepper flakes, salt, pepper, and lime juice; cook for 4 to 6 minutes or until tomatomixture has reduced. Add shrimp and cook, stirring frequently, for 5 to 8 minutes or until shrimpare pink and opaque. Serve with chopped cilantro on top.Leanne Elywww.SavingDinner.com27

MAIN DISHESFajita Fish FiestaServes 4Ingredients:1 tablespoon paprika2 teaspoons dried oregano2 teaspoons sea salt2 teaspoons freshly ground black pepper1 teaspoon cayenne pepper4 (6-oz.) firm-fleshed white fish fillets3 tablespoons olive oil2 cloves garlic, pressed1 medium onion, chopped1 medium red bell pepper, de-seeded, de-ribbed and chopped1 medium green bell pepper, de-seeded, de-ribbed and chopped2 tablespoons lime juice8 large Romaine lettuce leaves¹/³ cup chopped cilantroDirections:In a small bowl or cup, combine paprika, oregano, salt, pepper, and cayenne pepper; sprinklemixture evenly over fish fillets; set aside. Heat the olive oil in a large skillet over medium-highheat. Add garlic, onion, and bell peppers and cook for 5 minutes; remove from pan and setaside. Add fish fillets and lime juice to the skillet; cook fillets for 3 minutes per side then removefrom skillet and shred just enough to serve in lettuce leaves with bell pepper mixture andchopped cilantro.Leanne Elywww.SavingDinner.comPaleo Turkey BologneseServes 428Ingredients:1 large spaghetti squash, halved2 tablespoons coconut oil3 cloves garlic, pressed1 medium onion, chopped2 large carrots, peeled and chopped2 medium stalks celery, chopped8 vine-ripened tomatoes, chopped1 cup dry white wine1 cup low sodium chicken broth1 cup unsweetened coconut milk¼ finely chopped parsley4 cups chopped boneless skinless turkey breast meat, cooked½ teaspoon crushed red pepper flakesSea salt and freshly ground black pepper, to taste

MAIN DISHESDirections:Preheat oven to 375 degrees. Place squash halves on a baking sheet, flesh sides up; bakefor 30 minutes or until tender; remove from oven and set aside to cool slightly. Heat the coconut oil in a large skillet over medium-high heat. Add garlic, onion, carrots, and celery; cookuntil onion is beginning to be translucent, 4 to 6 minutes. Add tomatoes and wine to the skilletand whisk up all of the browned bits from the bottom of the pan. Bring mixture to a boil andcook for 2 minutes. Add remaining ingredients (chicken broth through pepper); bring to a boilthen reduce heat and simmer for 30 minutes or until sauce reduces and thickens. Scoop theseeds from the squash then, using a fork, scrape the flesh out of its shells in long, thin(spaghetti-like) strands. Serve turkey mixture over squash “noodles”.Do-ahead tip: Cook turkey.Leanne Elywww.SavingDinner.comCoconut Cilantro ShrimpServes 4Ingredients:1 tablespoon coconut oil2 pounds shrimp, peeled and deveinedSea salt and freshly ground black pepper, to taste5 cloves garlic, pressed1 teaspoon crushed red pepper flakes1 lime, juiced¼ cup finely chopped cilantroDirections:Heat the coconut oil in a large skillet over medium-high heat. Add shrimp; season with saltand pepper and cook for 2 minutes. Turn shrimp; add garlic and crushed red pepper flakesand cook for 2 to 4 minutes. Remove skillet from heat and place mixture in a large bowl; sprinkle with lime juice and chopped cilantro; toss and serve.Serving Suggestions:Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resemblesgrains of rice; steam “rice” till tender; drain; salt and pepper to taste and fluff with a fork). Addsteamed asparagus on the side.Leanne Elywww.SavingDinner.com29

MAIN DISHESCook ‘Em Like a Chef Chicken BreastServes 2Ingredients:2 4-6 ounce chicken breastsOlive or coconut oilSeasonings of choice (basil, parsley, lemon pepper, sea salt )Directions:Preheat oven on to 350 degrees. Clean and rinse 2 medium size chicken breasts (approximately 4-6 ounces each). Rub exterior of breast with seasoning such as black pepper, lemonpepper, sea salt, thyme, oregano or other gluten free/dairy free poultry seasoning.On your stove-top, heat a sauté pan or skillet to medium heat, place a tablespoon of olive oilor coconut oil in the pan. When pan or skillet is hot, place chicken breasts in pan just longenough to turn the outside golden brown then flip over and move entire pan into the oven tofinish cooking, about 8-12 minutes (if your pan is not oven resistant, preheat cookie sheet orroasting pan and transfer chicken breasts to it). Chicken breasts are done when they arefirm to touch and if, when pierced or sliced, their juice runs clear.This method can also be used for fish, turkey breasts, and steak.Jill Lanewww.JillLane.comScallops and Baby BroccoliMeal assembly is key when you are living a full, fabulous life. Keep vegetables on hand thatyou can grab, along with protein that is delicious and easy to prepare. Here is a 10 minutemeal for two.Ingredients:8 medium-sized scallops1 tablespoon coconut oil for sautéing scallops2 large handfuls baby broccoli2 handfuls of raw spinach4 large radishes, cubed3 young carrots, slicedCoconut Aminos (Like Tamari but soy free!)1 clove garlic, choppedDirectionsSteam baby broccoli for 5 minutes or until al dente while sautéing scallops in coconut oil,chopped garlic and a few tablespoons of Coconut Aminos. Put a handful of spinach in eachshallow bowl, sprinkle the carrots and radishes and cover with hot broccoli and scallops.30Robin Nielsenwww.togrowyoung.com

MAIN DISHESChicken and Black Bean Wraps in Steamed Collard Greenswith Avocado and SalsaServes 4Ingredients:½ tablespoon ground cumin2 teaspoon paprikaPinch cayenne pepperPinch sea salt½ pound boneless, skinless chicken breast1 tablespoon extra virgin olive oil or grapeseed oil1 tablespoon fresh lemon or lime juice2 cups water4 large collard greens1 can (15 ounces) black beans, drained1 ripe avocado slicedOptional: hot sauceFor Salsa:2 medium ripe tomatoes, diced1 tablespoon red onion, diced1 tablespoon garlic, minced½ tablespoon olive oil1 tablespoon fresh cilantro, chopped1 tablespoon fresh lemon juicePinch sea saltDirections:In a large bowl, combine cumin, paprika, cayenne and sea salt. Slice chicken into thin stripsand coat in olive oil or grapeseed oil, then toss in spices.Heat a large skillet on medium heat and lightly coat with additional oil as needed. Lay chickenstrips in hot pan and sear on all sides until cooked through, about 5 minutes depending onthe thickness of your chicken, sprinkle with lemon or lime juice, and set aside to cool.Place water in a sauté pan and bring to a boil. Add col

Place all ingredients in high-powered blender (Vitamix or Ninja blenders work well), starting with water, ice, blueberries and tomatoes. Blend on high power for 2 minutes. Yields about 1 liter of juice. Benefits * Tastes amazing! * Full day's worth of produce for when you're too busy to prep,