Transcription
ELIMINATION DIETWeekly Planner and Recipes
ELIMINATION DIET – A WEEK OF MEALS & SNACKSDAY 1BreakfastnnnSnacknnDAY 2OvernightSteel-CutOats (glutenfree)*PecansBlueberriesnAlmondsFresh PearnnQuinoa Saladwith Chicken,Grapes, andAlmonds*nnSnacknnDinnernnnnnnChia SeedApplesauceBread*Sage TurkeySausage*DAY 4nnnnLunchKalePineappleBananaSmoothie*DAY 3Sugar SnapPeas andCarrot SticksFresh SalsanBakedSalmon withDill*OvenRoastedVegetables*Mixed riesPumpkinSeedsnQuick BrownRice andBlack BeanBowl*Fresh SalsanCelerySweet PotatoHummus*nnnnnToastedGluten FreeBreadAlmondButterSeasonalFresh FruitnBerriesWalnutsnnnnnnnLO OvenBaked Lentiland Split PeaSoup*FreshVeggies, cutup Broccoli/CelerynLO SavorySeedCrackers*LO SweetPotatoHummus*nCoconutChicken*Nutty GreenRice*Spring MixSalad d withTuna*Sesame RiceCrackersStrawberryMangoSmoothie*DAY 6nnnnOven-BakedLentil andSplit PeaSoup*Savory SeedCrackers*Fruity SpinachSalad*Apple SlicesSunflowerSeed ButterDAY 5nnLO Chia SeedApplesauceBread*HotPeppermintTeanThree BeanVegetableChili*LOGuacamole*nnnnnnRed PepperStrips, CelerySticksGuacamole*nBroiled LambChops ecans andFresh Pearswith Sweet Potatoand KaleSoup* (servedover)Cilantro LimeCauliflowerRice*FreshPineapplennnnDAY 7PumpkinOatmealPancakes*LO SageTurkeySausage*nCeleryAlmondButternLO SweetPotato andKale Soup orThree BeanVegetableChili*Rice CrackersnAlmondCocoaSmoothie*Fresh PearSunflowerSeedsnRice CrackersRoasted BeetHummus*WalnutCrusted Fish*SteamedBroccoliYellow Rice*nnnnn*See IFM-Comprehensive Elimination Diet Recipe File for sBananaSunflowerSeed ButterBakedChicken withCabbage,Carrots, andOnions*Fresh Berrieswith CoconutMangoCream*Leftover – LO 2014 The Institute for Functional Medicine
ELIMINATION DIET – SHOPPING GUIDEFresh ProduceVegetables/HerbsMeat/Fish/Eggs/Plant Proteinso Carrots–whole, 8-10 medsizedo Carrots–baby, 16 oz bago Baby spinach–3-10 oz pkg(10-12 c)o Spring mix–2-10 oz pkg( 6-8 c)o Kale–dinosaur, 2 buncheso Romaine lettuce–1 buncho Red pepper–4-5 wholeo Jalapeno pepper–2 smo Yellow onion–5-6o Red onion–1 lg or 2 medo Green onion–2 buncheso Garlic–4-5 bulbs or 32 ozjar mincedo Sugar snap peas–4 ozo Celery–2 buncheso Broccoli–2 headso Cauliflower–2 headso Asparagus–1 c choppedo Beets–large bunch, 6 beetso Tomatoes–4 c choppedo 1 Bunch each parsley, mint,cilantroo 1 Bunch each fresh basil,1 sprig dillo 2-3 sprigs of thyme, sage,rosemaryo Sweet potatoes–5 medo Cucumber–2 medo Radishes–½ c slicedo Fresh salsa–4-8 ozo Butternut squash–4 c cubedo Green cabbage–1 heado Yellow squash–1 c slicedo Mushrooms–1 c slicedo Chicken breast, bone-in–4 breast halveso Chicken breast, boneless,skinless–3 lbso Wild caught salmonFillets–4 (5 oz)o Ground turkey breast–1 lbo Lamb chops, lean–4(3-4 oz)o Flounder fillets–4 (4 oz)o Tuna, 12 oz canned–wild caughtTime Saver Tips:n Roast all 6 beets for day 5snack and use 2 for day 7Roasted Beet Hummus Recipe.n Everyday Basic VinaigretteDouble the recipe for day 1dinner salad and use it in therecipe for the day 4 dinnersalad.Dairy/Dairy Alternativeo Almond milk,unsweetened–½ gallono Coconut milk,unsweetened–½ gallonFrozen Foodso Petite green beans–16 ozor buy fresh if available.o Strawberries,unsweetened–8 ozo Mangoes, unsweetened–8 ozo Pineapple, unsweetened–4 ozo Organic brown rice–2 cups (16 oz)Fruit, FreshooooooooooBlueberries–4 c (2 pints)Strawberries–3 c (1.5 pints)Pear–3 medBanana–2 sm to medAvocado–5 med to lgApples–3 medPineapple–1 smLemon–5-6 wholeLime–3 wholeGrapes–2 c, halvedGrains/LegumesCondiments/Oilso Quinoa, dry–1¼ co Steel cut oats, dry–1½ c(gluten free)o Rolled oats, dry–1½ c(gluten free)o Amaranth–dry, 1 co Teff flour–1 co Dry yellow split peas–1 co Lentils–1 co Brown rice, dry–2 c(16 oz)o Rice flour–1 co Sesame or plain ricecrackers–16 ozo Gluten free bread–1 slooooooooMiscellaneouso Vegan protein powder(soy-free)–vanilla, 5-6 scoopso Local raw honey–2 To Brown rice syrup–1 co Stevia–powderedo Cocoa powder–1To Tea–peppermint and greeno Pumpkin puree–⅔ co Apple butter–3½ TCanned Goodso Petite diced tomatoes–28 oz, 1 cano Organic vegetablebroth–10 co Organic chicken broth–8co Dark kidney beans–15 oz,2 canso Great northern beans–15 oz, 1 cano Chick peas–15 oz, 2 canso Black beans–15 oz, 2 canso Coconut milk–12-15 oz, 2canso Unsweetenedapplesauce–2 c100% Maple syrup–4 ozDijon mustard–4-6 ozOlive oil–12-16 ozCoconut oil–8-10 ozFlax oil–2 TBalsamic vinegar–3 TRed wine vinegar–3 TRice vinegar–½ cSpicesooooooooooooGarlic and onion powderSea saltBlack pepperXanthan gum–¼ tBaking sodaBay leaf–1GingerAlmond and vanilla extractNutmegTurmericRosemary and oreganoCumin, curry powder, chilipowder, allspice, cinnamonNuts/Seedso Almonds–raw,4 oz, sliced,1 co Almond butter–small jar,4To Sunflower seeds–raw, 1 co Sunflower seed butter–smalljar, 2To Pecans, raw–1 co Walnuts–2½ co Ground flax seed–7 To Chia seeds–8 To Roasted sesame seeds–2To Tahini, small jar–½ co Pumpkin seeds–½ co Poppy seeds–½ T 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPE INDEXFats & Oils:Legumes:17 Everyday Basic Vinaigrette23 Oven-Baked Lentil and Split Pea Soup19 Fruity Spinach Salad*27 Quick Brown Rice and Black Bean Bowl*20 Guacamole37 Sweet Potato Hummus*24 Oven-Roasted Vegetables*38 Three Bean Vegetable Chili*30 Roasted Pecans and Fresh Pears with MixedGreens*Dairy/Dairy Alternatives:39 Walnut-Crusted Fish*Nuts & Seeds:5Almond Cocoa Smoothie19 Fruity Spinach Salad*33 Savory Seed Crackers6Almond MilkStarchy Veggies:10 Balsamic Roasted Beets26 Pumpkin Oatmeal Pancakes*29 Roasted Beet Hummus34 Simple Roasted Butternut SquashProteins:36 Sweet Potato and Kale Soup*8Baked Chicken with Cabbage, Carrots, andOnions37 Sweet Potato Hummus*9Baked Salmon with DillFruit:11 Broiled Lamb Chops with Rosemary713 Chopped Salad with Tuna12 Chia Seed Applesauce Bread*15 Coconut Chicken21 Kale Pineapple Banana Smoothie*Apple Cinnamon Amaranth Porridge*21 Kale Pineapple Banana Smoothie*Grains:28 Quinoa Salad with Chicken, Grapes, andAlmonds*731 Sage Turkey Sausage35 Strawberry Mango Smoothie39 Walnut-Crusted Fish*Apple Cinnamon Amaranth Porridge*12 Chia Seed Applesauce Bread*16 Crispy Rice Squares18 Fresh Berries with Coconut Mango Cream22 Nutty Green RiceNon-starchy Vegetables:25 Overnight Steel-Cut Oats826 Pumpkin Oatmeal Pancakes*Baked Chicken with Cabbage, Carrots, andOnions13 Chopped Salad with Tuna27 Quick Brown Rice and Black Bean Bowl*14 Cilantro Lime Cauliflower Rice28 Quinoa Salad with Chicken, Grapes, andAlmonds*19 Fruity Spinach Salad*40 Yellow Rice24 Oven-Roasted Vegetables*30 Roasted Pecans and Fresh Pears w/ MixedGreens*32 Sautéed Sesame Green Beans36 Sweet Potato and Kale Soup**Asterisks refer to recipes that are in more than onefood category.All recipes are included on the following pagesin alphabetical order.38 Three Bean Vegetable Chili* 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES5Almond Cocoa SmoothieMakes 2 servingsn2 cups unsweetened almond milkn1 scoop vegan protein powder*Nutrition(per serving):n1 small avocadon1 tablespoon cocoa powdern1 teaspoon almond extractn½ cup ice cubesnStevia, to taste (optional)n1-2 cups loosely packed chopped kaleCalories: 254Fat (g): 20Sat. Fat (g): 3Chol (mg): 0Sodium (mg): 263Carb (g): 12Fiber (g): 5Protein (g): 12*Soy-free.Typical varieties include rice, pea, hemp. Should be sweetened withstevia or unsweetened altogether. 1 scoop should be 17g protein.Directions1.Put all ingredients in a blender in the order listed.2.Blend all ingredients together in a blender starting on low speed andworking up to high speed until smooth.3.Add more or less ice to desired thickness.Core Food Plan(per serving):Proteins: 1Nuts & Seeds: 3Fats & Oils: 1Fruits: 0.5 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES6Almond MilkMakes 3 servingsn½ cup raw almondsn4 cup purified waterNutrition(per serving):n2 tablespoons pure maple syrup (optional)nPinch of sea salt1.Soak almonds and 1 cup purified water in blender, at room temperature,for about 6 hours.Calories: 60Fat (g): 2.5Sat. Fat (g): 0Chol (mg): 0Sodium (mg): 150Carb (g): 8Fiber (g): 1Protein (g): 12.After the almonds have soaked and using a strainer, drain off water andrinse well under running water.Core Food Plan(per serving):Dairy/Alt: 0.53.Add almonds back to blender with 3 cups purified water, maple syrup(optional), and sea salt. Blend on high for 2-3 minutes.4.Strain with a cheesecloth or strainer with fine holes, and pour into acontainer, squeezing out any remaining liquid.DirectionsTips: The leftover almond pieces may be added to oatmeal or muffins oranything you can think of to benefit by adding lots of good fiber. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES7Apple Cinnamon Amaranth PorridgeMakes 4 servingsn2 cups watern1 cup amaranthNutrition(per serving)n1 large apple, skin on, cored and dicedn¼ teaspoon ground cinnamonn½ teaspoon sea saltCalories: 203Fat (g): 3Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 280Carb (g): 38Fiber (g): 8Protein (g): 7Directions1.2.In a medium saucepan, add all ingredients and bring to a boil. Stirfrequently.Reduce heat to low and simmer (covered) for 20-25 minutes untilamaranth is soft.Core Food Plan(per serving):Fruits: 0.5Grains: 2Tips: This can be made the night before and reheated in the morning. Storeany leftovers in airtight glass container in refrigerator for up to 5 days.Serve with coconut or almond milk added to desired thickness.Add a small amount of stevia if more sweetness is desired.Optionally, serve topped with walnuts. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES8Baked Chicken with Cabbage, Carrots, and OnionsMakes 4 servingsn4 chicken breast halves (bone-in, skin-on)n1 head cabbage, choppedNutrition(per serving)n1 large onion, cut into eighthsn1 pound bag of baby carrotsn1 teaspoon kosher salt, dividedn1 teaspoon black pepper, dividedn2-3 sprigs fresh rosemary, finely minced (2-3 teaspoons)n1 head garlic, cloves separated and left unpeeled (or 4-5 teaspoonsminced garlic)Calories: 440Fat (g): 28Sat. Fat (g): 6Chol (mg): 93Sodium (mg): 671Carb (g): 17Fiber (g): 4Protein (g): 32n1 lemon, quarteredn¼ cup extra-virgin olive oiln3 tablespoons red wine vinegarCore Food Plan(per serving):Proteins: 3.5Fats & Oils: 3.5ns Veg: 3.5Directions1.Preheat oven to 450 F.2.To a 12 x 16-inch glass dish or roasting pan, add chicken, cabbage, onion, and carrots. In a small bowl,mix together ½ t salt, ½ t pepper, and minced rosemary. Sprinkle over chicken and veggies. Toss well.3.Arrange chicken so that it lies on top of veggies skin-side up. Also add garlic cloves and quartered lemonon top of veggies.4.In another small bowl, use whisk to mix together oil, vinegar, and remaining ½ t salt and ½ t pepper.Drizzle over the chicken and veggies.5.Roast in oven for 50 minutes. Chicken should be browned and cooked through.Vegetables should betender.Tips: Alternatively, consider roasting a whole chicken, instead of chicken breast halves. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES9Baked Salmon with DillMakes 4 servingsn4 salmon fillets (5 ounces each)n4 teaspoons chopped fresh dillNutrition(per serving):n4 teaspoons extra virgin olive oiln¼ teaspoon saltn¼ teaspoon pepperCalories: 205Fat (g): 9Sat. Fat (g): 1Chol (mg): 74Sodium (mg): 228Carb (g): traceFiber (g): traceProtein (g): 28Directions1.Preheat oven to 375 F.2.Line a cookie sheet with parchment paper or oil the pan. Add salmonto the pan.3.Mix together olive oil, dill, salt and pepper, and brush over salmon.4.Bake salmon for 12-15 minutes.Core Food Plan(per serving):Proteins: 4 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES10Balsamic Roasted BeetsMakes 2 servingsn1 bunch trimmed beets (about 4 beets)n1 tablespoon balsamic vinegarNutrition(per serving)n2 pinches sea saltn2 pinches black pepperCalories: 77Fat (g): 0Sat. Fat (g): 0Chol (mg): 0Sodium (mg): 264Carb (g): 18Fiber (g): 3Protein (g): 3Directions1.Preheat oven to 400 F.2.Gently scrub beets, and pat dry. Wrap in foil, and roast until tender (about1 hour). Let cool, then peel and dice.3.Place beets in a medium bowl, toss with balsamic vinegar, sea salt andpepper, and serve.Core Food Plan(per serving):s Veg: 1Tips: A great idea is to cook up more beets than you need and then save inthe fridge for use later in the week (salads, snacks, side dishes, etc.). 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES11Broiled Lamb Chops with RosemaryMakes 4 servingsn4 lamb chops (lean)n2 teaspoons olive oilNutrition(per serving)n1 teaspoon dried rosemaryn1 tablespoon fresh rosemaryn½ teaspoon sea saltn½ teaspoon pepperCalories: 194Fat (g): 9Sat. Fat (g): 3Chol (mg): 79Sodium (mg): 317Carb (g): traceFiber (g): traceProtein (g): 25Directions1.Preheat the broiler.2.Drizzle oil over lamb chops and rub to coat them.3.In a small bowl, mix together the salt, pepper, and dried rosemary, andseason both sides of the lamb chops. Rub spices into chops.4.Move the lamb to a broiler pan, and broil for 8-10 minutes. Flip onceduring cooking. When done, lamb should be only slightly pink in thecenter.Core Food Plan(per serving):Proteins: 3.5 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES12Chia Seed Applesauce BreadMakes 16 servingsn1 cup teff flourn1 cup rice flourNutrition(per serving)n3 tablespoons chia seedn1 teaspoon baking sodan½ teaspoon cinnamonn¼ teaspoon saltn¼ teaspoon nutmegn1 cup unsweetened applesauceCalories: 179Fat (g): 3Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 133Carb (g): 36Fiber (g): 3Protein (g): 3n1 tablespoon coconut oil, meltedn½ cup brown rice syrupn3½ tablespoons apple buttern1 teaspoon pure vanilla extractn1 large apple, peeled, cored, and choppedCore Food Plan(per serving):Fruits: 0.5Grains: 1Egg replacer:n⅓ cup watern1 tablespoon ground flax seedDirections1.Prepare the egg replacer by mixing the ground flax and water. Allow to sit for 5 minutes to gel.2.In a large bowl, mix together dry ingredients (teff and rice flours, chia seed, baking soda, cinnamon, salt,and nutmeg). In a smaller bowl, mix together wet ingredients (applesauce, melted coconut oil, brownrice syrup, apple butter and vanilla extract).3.Add the wet ingredients to the dry ingredients. Stir in apple chunks.4.Pour mixture into oiled 9-inch square pan. Bake at 350 F for 30 minutes.5.When cooled, cut into 16 servings.Tips: Alternatives include oat flour in place of rice flour, and maple syrup, agave nectar, or fruit juiceconcentrate in place of brown rice syrup. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES13Chopped Salad with TunaMakes 4 servingsSalad:n1 (12 ounce) can tuna, drained and separatedNutrition(per serving)n1 cup cucumber, choppedn1 cup chopped tomaton1 cup chopped avocadon1 cup chopped celeryn½ cup chopped radishesn4 cups chopped romaine lettuceCalories: 279Fat (g): 20Sat. Fat (g): 3Chol (mg): 15Sodium (mg): 685Carb (g): 12Fiber (g): 4Protein (g): 15Dressing:n¼ cup extra virgin olive oiln¼ cup fresh lime juicen4 cloves minced garlicn1 teaspoon black peppern1 teaspoon sea saltCore Food Plan(per serving):Proteins: 1.5Fats & Oils: 3ns Veg: 2.5Directions1.In a large bowl, mix together tuna, cucumber, tomato, avocado, celery, radishes and lettuce.2.Whisk together dressing ingredients. Pour over the salad and toss gently to coat.3.Serve immediately. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES14Cilantro Lime Cauliflower RiceMakes 6 servingsn1 head cauliflower ( 24 ounce or 6 cups chopped)n1 tablespoon extra-virgin olive oilNutrition(per serving)n2 cloves garlicn2 scallions, dicedn¼ teaspoon sea saltn¼ teaspoon peppern3 tablespoons fresh lime juice (juice of 1½ limes)n¼ cups fresh chopped cilantroCalories: 49Fat (g): 2Sat. Fat (g): 0Chol (mg): 0Sodium (mg): 109Carb (g): 6Fiber (g): 3Protein (g): 2Directions1.Rinse cauliflower, and pat dry. Chop into florets, and grate in foodprocessor. If you don’t have a food processor, leave cauliflower whole, andgrate with box grater. The cauliflower should resemble the size of rice orcouscous.2.Heat a large pan on medium heat, and add olive oil, garlic, and scallions.Sauté 3-4 minutes.3.Increase heat to medium-high, and add cauliflower. Sauté for 5-6 minutes;remove from heat and transfer to a large bowl (before cauliflower getsmushy).4.Toss with sea salt, pepper, lime juice, and cilantro.Core Food Plan(per serving):Fats & Oils: 0.5ns Veg: 1 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES15Coconut ChickenMakes 4 servingsn2 tablespoons extra virgin olive oil or organic virgin coconut oiln½ cup chopped onionNutrition(per serving)n2 cloves minced garlicn2 cup diced fresh tomatoesn1 pound boneless chicken breasts, cut into stripsn1 tablespoon curry powdern⅓ cup coconut milkn⅓ cup waterCalories: 273Fat (g): 15Sat. Fat (g): 11Chol (mg): 69Sodium (mg): 339Carb (g): 9Fiber (g): 2Protein (g): 27n⅛ teaspoon ground cinnamonn5 fresh basil leaves, chopped for garnishn½ teaspoon saltn¼ teaspoon freshly ground pepperCore Food Plan(per serving):Proteins: 3.5Fats & Oils: 1ns Veg: 1.5Directions1.Heat oil over medium heat in a large skillet. Add onions and cook, stirring, until softened. Add garlicand sauté for 1 more minute.2.Add tomatoes, chicken strips, and curry powder. Cook over low heat, stirring, for about 10-15 minutes,until chicken is thoroughly cooked and mixture is thick.3.Stir in coconut milk and cook for 5 more minutes.4.Top with a sprinkle of cinnamon and garnish with basil. Serve immediately with plain rice or nuttygreen rice. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES16Crispy Rice SquaresMakes 32 squaresn1 teaspoon cold-pressed coconut oiln½ cup brown rice syrupNutrition(per 1 square):n2 tablespoon almond buttern3 teaspoon vanilla extractn2 cups crispy brown rice cerealn2 cups puffed ricen2 cups puffed milletn½ cup pumpkin seeds or sunflower seedsCalories: 160Fat (g): 3Sat. Fat (g): traceChol (mg): 0Sodium (mg): 89Carb (g): 30Fiber (g): 1Protein (g): 4n½ cup currants, chopped dried apples or datesCore Food Plan(per serving):Grains: 2Directions1.Heat oil in a large pot. Add rice syrup and almond butter. Stir until bubbly.2.Remove from heat and stir in vanilla.3.Add remaining ingredients and mix well with a wooden spoon.4.Press into an ungreased 9"x13" pan and press mixture flat. Let mixture set at room temperature orrefrigerate.5.Cut into squares. Store in an airtight container.Tips: Substitutions: agave syrup or honey for brown rice syrup; tahini for almond butter, currents or dates fordried apples, and grape seed oil for coconut oil. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES17Everyday Basic VinaigretteMakes 8 servingsn¼ cup vinegar of choicenJuice of 1 lemon ( 3 tablespoons)Nutrition(per serving):n1 clove garlic (or 1 teaspoon minced garlic)n½ teaspoon ground cuminn1 tablespoon raw honeyn1 teaspoon Dijon mustardn½ teaspoon sea saltn¼ teaspoon pepperCalories: 75Fat (g): 7Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 128Carb (g): 4Fiber (g): traceProtein (g): tracen1-2 tablespoons fresh minced parsleyn2-4 chopped green onionsn¼ cup extra-virgin olive oilCore Food Plan(per serving):Fats & Oils: 1.5ns Veg: 0.5Directions1.Add to a blender the vinegar, lemon juice, garlic, cumin, honey, mustard, sea salt and pepper, and blend.2.Add the fresh chopped parsley and onion, and blend.3.Add oil and blend (if possible, slowly stream in oil through an opening in the top of the blender).4.Serve at room temperature.Variation: In place of cumin, add ½ to 1 teaspoon of dried basil or 1-2 tablespoons fresh basil, for a differenttaste blend. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES18Fresh Berries with Coconut Mango CreamMakes 4 servingsn⅔ cups coconut milk (canned)n1⅓ cups diced frozen mango (do not defrost)Nutrition(per serving):n1 teaspoon vanillan2 cups fresh blueberries or blackberriesCalories: 187Fat (g): 10Sat. Fat (g): 8Chol (mg): 0Sodium (mg): 11Carb (g): 26Fiber (g): 4Protein (g): 1Garnish:n4 mint leaves (optional)Directions1.To a blender, add coconut milk and frozen mango. Blend on high untilsmooth.2.Add vanilla and blend again for several seconds.3.Evenly divide berries among four dishes. Top with coconut cream.4.Garnish with a mint leaf, if desired.Core Food Plan(per serving):Fats & Oils: 2Fruits: 1.5Tips: For a variation, add ⅓ cup frozen raspberries to coconut milk andmango (step 1). The pink color is beautiful on top of the berries. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES19Fruity Spinach SaladMakes 4 servingsn1 pint fresh organic strawberries (or 2 cups sliced)n8 oz. fresh spinach, washed, dried, torn to piecesDressing:n1 tablespoon sesame seedsn½ tablespoon poppy seedsn1 scallion, choppedn1 tablespoon flax seed oiln1 tablespoon olive oiln2 tablespoons balsamic vinegarGarnish:n1 tablespoon sesame seedsNutrition(per serving):Calories: 165Fat (g): 13Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 47Carb (g): 10Fiber (g): 4Protein (g): 5Core Food Plan(per serving):Nuts & Seeds: 1Fats & Oils: 1.5ns Veg: 0.5Fruits: 0.5Directions1.Cut berries in half and arrange over spinach in serving bowl.2.Combine dressing ingredients in blender or food processor and processuntil smooth. Just before serving, pour over salad and toss.3.Garnish with nuts.Tips: For a variation, try raspberries in place of strawberries, and slicedalmonds in place of walnuts. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES20GuacamoleMakes 4 servingsn2 cloves garlic, minced ( 2 teaspoons)n3 scallions or red onion, minced ( ¼ cup)Nutrition(per serving):n¼ jalapeño, mincedn2 avocados, peeledn1 tablespoon fresh lime juice (juice of ½ a lime)n2 tablespoons chopped fresh cilantron1 pinch of sea saltCalories: 169Fat (g): 15Sat. Fat (g): 2Chol (mg): 0Sodium (mg): 46Carb (g): 9Fiber (g): 3Protein (g): 2Directions1.In a medium bowl, combine the garlic, scallions, and jalapeños.2.Add avocado and mash using the back of a fork.3.Gently stir in lime juice.4.Finish with cilantro and sea salt.Core Food Plan(per serving):Fats & Oils: 3ns Veg: 1 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES21Kale Pineapple Banana SmoothieMakes 2 servingsn1½ cups unsweetened almond or coconut milkn1 cup chopped, packed kaleNutrition(per serving):n½ cup diced or chunk pineapple, fresh, frozen or canned in juiceand drainedn½ banana (frozen is best)n½ cup ice, if desiredn2 scoops vanilla vegan protein powder*n1 tablespoon chia or ground flax seedCalories: 246Fat (g): 6Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 296Carb (g): 31Fiber (g): 4Protein (g): 21*Soy-free.Typical varieties include rice, pea, hemp. Should be sweetened withstevia or unsweetened altogether. 1 scoop should be 17g protein.Core Food Plan(per serving):Proteins: 2.5ns Veg: 0.5Fruits: 1.5Directions1.Add all ingredients to blender, and blend until smooth. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES22Nutty Green RiceMakes 8 servingsn1 cup basmati or brown ricen2 cup waterNutrition(per serving):n¼ teaspoon saltn½ cup almondsn1 bunch parsleyn1 clove garlicn1½ tablespoons lemon juicen1½ tablespoons olive oilCalories: 157Fat (g): 8Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 81Carb (g): 19Fiber (g): 1Protein (g): 4n¼ teaspoon freshly ground peppern½ cucumber, diced, for garnishCore Food Plan(per serving):Nuts & Seeds: 0.5Fats & Oils: 1Grains: 1Directions1.Bring water to a boil, add rice and salt, stir and simmer, coveredfor 45 minutes. Do not stir again. Remove from heat and let sit foranother 10 minutes; then remove cover and allow to cool.2.While rice is cooking, blend almonds, parsley, garlic, pepper and oilin a food processor.3.When rice is cool, stir with nut mixture.4.Garnish with cucumber, if desired. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES23Oven-Baked Lentil and Split Pea SoupMakes 8 servingsn1 cup split peas, rinsed welln1 cup lentils, rinsed wellNutrition(per serving):n10 cups low-sodium vegetable brothn2 medium carrots, sliced or dicedn2 celery stalks, sliced or dicedn1 large red bell pepper, chopped (1½-2 cups)n1 large onion, choppedn1 bay leafCalories: 215Fat (g): 2Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 210Carb (g): 35Fiber (g): 15Protein (g): 17n1 teaspoon cuminn¼ teaspoon ground black peppern½ teaspoon saltCore Food Plan(per serving):Legumes: 2ns Veg: 1Directions1.Put peas and lentils in a Dutch oven or large oven proof pot.2.Added remaining ingredients and bake, covered, in 350 F oven forabout 2 hours or until lentils and peas are tender.3.Alternatively, you can cook for 1 hour on top of the stove, stirringoccasionally. Remove bay leaf before serving. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES24Oven-Roasted VegetablesMakes 4 servingsn1 cup broccoli floretsn1 cup cauliflower floretsNutrition(per serving):n1 cup carrotsn1 cup bell peppersn1 cup onionn1 cup mushroomn1 cup yellow squashn1 cup asparagusCalories: 188Fat (g): 14Sat. Fat (g): 2Chol (mg): 0Sodium (mg): 294Carb (g): 15Fiber (g): 5Protein (g): 4n¼ cup olive oiln1 tablespoon minced garlicn½ teaspoon saltn½ teaspoon coarsely ground black pepperCore Food Plan(per serving):Fats & Oils: 3ns Veg: 2.5Directions1.Preheat oven to 375 F while preparing vegetables. Chop vegetables so that all pieces are approximatelythe same size. This will ensure all vegetables are done cooking at the same time.2.In a large roasting pan or cookie sheet, toss together all ingredients and spread in a single layer.3.Roast approximately 25-30 minutes until veggies are tender and slightly brown, stirring occasionally.Tips: To make preparation easier, you can reduce the variety of vegetables but keep to 8 cups total fornutrition consistency. For example, you could chop 8 cups broccoli. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES25Overnight Steel-Cut OatsMakes 8 servingsn6 cups watern½ teaspoon sea saltNutrition(per serving):n1½ cups gluten-free steel cut oatsCalories: 128Fat (g): 2Sat. Fat (g): traceChol (mg): 0Sodium (mg): 123Carb (g): 22Fiber (g): 4Protein (g): 5Directions1.Add water to saucepan, and bring to a boil.2.Add the salt and oats, and stir.3.Cover and remove from heat. Place in refrigerator on a hot pad, andleave overnight.4.In the morning, reheat the oatmeal over low heat. (You may need to adda bit of water to achieve desired consistency.)5.Refrigerate what you don’t eat.Core Food Plan(per serving):Grains: 1.5Tips: Add modest portions of nuts, seeds, fruits, and spices, as desired andto add nutritional balance, if meal plan allows. 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES26Pumpkin Oatmeal PancakesMakes 4 servingsn1 cup plus 2 tablespoons gluten-free rolled oatsn2 teaspoons cinnamonNutrition(per serving):n¼ teaspoon nutmegn¼ teaspoon ginger powdern¼ teaspoon cloves or allspicen½ teaspoon saltn½ teaspoon baking sodan⅔ cup pumpkin puréeCalories: 128Fat (g): 2Sat. Fat (g): traceChol (mg): 0Sodium (mg): 123Carb (g): 22Fiber (g): 4Protein (g): 5n⅓ cup unsweetened applesaucen⅓ cup unsweetened coconut beverage or almond milkn2 tablespoons coconut oil, meltedn1 tablespoon maple syrupn1 teaspoon vanilla extractCore Food Plan(per serving):Proteins: 0.5Nuts & Seeds: 0.5Fats & Oils: 0.5s Veg: 1Fruits: 0.5Grains: 0.5Egg replacer:n⅔ cup watern2 tablespoons ground flax seedDirections1.Prepare the egg replacer by mixing the ground flax and water. Allow to sit for 5 minutes to gel.2.Blend the oats in a high speed blender until finely ground, about 60 seconds. Add the spices, salt, andbaking soda.3.In another bowl, whisk together the pumpkin, applesauce, milk, melted coconut oil, maple syrup, vanilla,and egg replacer. Add the wet ingredients to the dry and stir until just combined. Do not over mix.4.Heat a non-stick pan or cast iron skillet over medium heat (or 350 F for an electric griddle). Lightly oilor butter the surface.5.Once the pan is hot, pour ¼ cup amounts of the batter, and gently spread the circles. Cook until bubblesform around the edges of the pancake. These pancakes take slightly longer to cook than regular pancakesso just keep the heat on medium and give them some time. Flip and cook for another 2 minutes on theother side.6.Serve warm with a drizzle of organic agave nectar or maple syrup. (Note, neither agave nor maple syrupwere included in the nutrition analysis chart.) 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES27Quick Brown Rice and Black Bean BowlMakes 4 servingsn4 teaspoons coconut oiln2 cups chopped baby spinachNutrition(per serving)n2 cups cooked brown ricen2 cups canned black beans, rinsed and drainedn1 teaspoon sea saltn1 teaspoon garlic powdern1 teaspoon cuminn1 avocado, choppedCalories: 356Fat (g): 14Sat. Fat (g): 5Chol (mg): 0Sodium (mg): 893Carb (g): 47Fiber (g): 11Protein (g): 11n1 cup chopped tomatoesDirections1.Heat a large pan on medium-high heat. Add coconut oil to the pan,and melt. Add spinach and sauté until wilted.2.Add rice, beans, sea salt, garlic powder, and cumin. Cook until allingredients are heated through. Remove from heat.3.Right before serving, gently fold in avocado and tomatoes.Core Food Plan(per serving):Legumes: 1Fats & Oils: 0.5ns Veg: 0.5Grains: 2 2014 The Institute for Functional Medicine
ELIMINATION DIET – RECIPES28Quinoa Salad with Chicken, Grapes, and AlmondsMakes 8 servingsn2 cups watern1¼ cups quinoa, red or brownn1 teaspoon vinegar (rice or balsamic)n1 tablespoon lemon juicen1 tablespoon lime juicen¼ teaspoon sea saltn¼ teaspoon peppern2 tablespoon olive oiln½ cup fresh mint, choppedn½ cup
ELIMINATION DIET – RECIPES 8 2014 T I M Baked Chicken with Cabbage, Carrots, and Onions Makes 4 servings n 4 chicken breast halves (bone-in, skin-on) n 1 head cabbage, chopped n 1 large onion, cut into eighths n 1 pound bag of baby carrots n 1 teaspoo
