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CARB INTOLERANCEPALEO GUIDEHOW TO MAKE THESUGAR IMPACT DIET PALEOJJVIRGIN.COM
WHAT IS A PALEO DIET?For hundreds of thousands of years, wewere hunters and gatherers. We ate rawnuts and seeds, wild animals and fish.We also ate fruits and vegetables, depending on the season. If we could findeggs, we ate them too, but that didn’thappen on a consistent basis.the bigger picture, it’s just a blip on theradar! Many nutritional experts arguethis is why many of us have troubledigesting grains, dairy, soy, and eveneggs: we just haven’t had time for ourbodies to adapt to that way of eating.There’s no Paleo “gospel,” and depending on whom you ask, you’ll getslight variations of the diet. But whatnearly everyone agrees on is what ourPaleolithic hunter-gatherer ancestorsdidn’t eat: wheat, soy, and corn. Obviously, they also wouldn’t eat processed sugary foods, artificial sweeteners, and other twentieth-centuryinventions that jeopardize our health.Then about 10,000 years ago, we introduced grains into our diet. We also started keeping domesticated animals, whichmeant that some cultures were eatingdairy and eggs on a regular basis. Soycame into our food supply only about2,000–3,000 years ago.That may sound like an eternity, but inMy friend Dr. Jonny Bowden gives the best definition of a Paleo diet that I’veheard. “In the ideal diet,” he says, “you would eat only what you could hunt, fish,gather, pluck, grow, or otherwise milk The closer a food is to the way naturecreated it, the better it is for your health.”2 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
BENEFITS OF A PALEO DIETA Paleo diet incorporates the whole, unprocessed foods nature intendedus to eat. Because you bypass processed foods, you eliminate addedsugar, trans fat, preservatives, and other ingredients that wreck yourhealth.Healthy fats, protein, and fiber in aPaleo diet help balance blood sugar,optimizing insulin and other hormonal levels. That means your brain getsthe message to stop eating, you don’thave cravings, and you have the lean,muscular physique that Paleolithichumans maintained.Research shows doing a Paleo dietfor even a short time “improves bloodpressure and glucose tolerance, decreases insulin secretion, increasesinsulin sensitivity, and improves lipidprofiles without weight loss in healthysedentary humans.”In other words, even if you don’t runand hunt like our ancestors did, justeating the wholesome foods they atecan make you much healthier!HOW SIMILAR IS A PALEO DIETTO THE SUGAR IMPACT DIET?Very similar: Both diets emphasize unprocessed,low-sugar impact, high-quality foods.As I’ll discuss on the next page, I call the Sugar Impact Diet “Paleo withbenefits” because it combines the traditional Paleo diet with a fewnutrient-dense, non-Paleo foods.3 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
WHAT CAN I EAT ONTHE PALEO SUGAR IMPACT DIET?The staples in the Paleo Sugar Impact Diet include:HIGH-QUALITY ANIMAL PROTEINClean, lean protein is a must on any Paleo diet. When its animal-based,that means grass-fed beef; organic, pastured chicken and eggs (if nointolerance); wild-caught fish and seafood; and heritage breed pork.Remember, you are what you ate, so if your meat comes from animal raisedon grain laced with antibiotics and hormones, you’re ingesting those sameinflammatory toxins.So when I say “high-quality protein,” I mean protein from animals treatedhumanely and fed their natural diet. It’s more expensive and sometimesharder to find, but it’s absolutely essential from a Paleo-health perspective.4 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
FRUITS & VEGGIESLeafy green and cruciferous veggies (cauliflower, broccoli, Brusselssprout, kale, etc.) as well as lower-sugar impact fruits like berries andcitrus were mainstays in the Paleo diet, and I encourage them in SugarImpact Diet.Rich in nutrients, fiber, and antioxidants, leafy and cruciferous veggies helpalkalinize your meals, keep you fuller for fewer calories, and add variety andflavor to your diet. Paleo humans ate these plant-based foods when they wereavailable. Luckily, you can buy organic fruits and veggies year-round!Remember, most modern-day fruits are sweeter than what our Paleo ancestorsate, and eating too many bananas, grapes, and other higher-sugar fruitsoverloads your liver with fructose, which eventually converts to fat.Fiber content is also key. Like many other Paleo foods I’ll discuss, fruits andvegetables are high-fiber foods. Studies show our Paleo ancestors got over100 grams of fiber a day!We’re not anywhere near that number now. We typically get more like 12-15grams of fiber per day, less than half the USDA recommended amount. (And Ilike to aim for even higher, at 50-60 grams per day.)Whenever possible, choose organic produce. Paleo humans lived in a cleanerworld than we do and didn’t have to worry about pesticides, herbicides, andother contaminants that saturate conventional produce today. (If that’s notalways possible, consult the EWG’s Dirty Dozen and Clean Fifteen lists todetermine how contaminated a particular food is.)5 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
LEGUMESLentils, black beans, and other legumes are decidedly not Paleo. I call theSugar Impact Diet “Paleo with benefits” because legumes provide fiber,protein, nutrients and are low-sugar impact, so they don’t spike and crashyour blood sugar like some starchy carbs.One issue some Paleo followers have with legumes is their lectin and phytatecontent. You can reduce lectin and phytate content in legumes by soakingthem or sprouting them.These processes reduce the anti-nutrient loads to make legumes much easierto digest. Soak your beans overnight in very warm water, approximately 140degrees. If you buy canned beans, those have already been soaked. You canalso purchase a sprouting unit to sprout your beans.6 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
HEALTHY FATSIn Sugar Impact Diet, I discuss how inflammation can stall fat loss andcontribute to nearly every disease on the planet. A Paleo Sugar ImpactDiet is rich in healthy fats.Depending on the source, dietary fat can increase or reduce inflammation. Fatcomes in three types: saturated, monounsaturated, and polyunsaturated. Noneare inherently good or bad; rather, it depends on their source.Rather than demonize saturated fat, you want to choose high-quality sources.Getting saturated fat from coconut oil has a far different effect than gettingthat fat from a fast-food cheeseburger.Avocado, tree nuts, berries, olive oil, and fatty wild-caught fish all containhealthy omega-3 fats. Studies show that a diet high in omega-3s can help youlose fat, maintain fat loss, plus boost brain and heart health.The only truly bad fats are trans fat and damaged fats. Trans fats sometimesoccur in baked and processed foods, while scrambled eggs sitting under aheat lamp at a brunch buffet are an example of damaged fat.7 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
WHAT DOESN’T BELONGIN A PALEO DIET?Paleolithic humans wouldn’t recognize many of the processed, sugaryFrankenfoods prevalent in the modern American diet. Neither does yourdigestive tract, which is about 99% similar to that of your Paleo ancestors.SWEETENERSSugar is a biggie that doesn’t belong in a Paleo Sugar Impact Diet! The onlysugar that hunter-gatherers ate was honey, which was infrequent because itwasn’t readily available and, well, those bees could be hard to fight off.Today we eat more sugar than ever: about 140 pounds of sugar a year per person,in fact. Yet 10,000 years ago, we ate around 1/2 a cup total per year! Most ofour modern-day sugar consumption comes from processed, high-sugar, high-fatfoods that have no place in either the Sugar Impact Diet or a Paleo diet.Artificial sweeteners are no better and certainly not the free pass some peopleonce considered them to be. Needless to say, Paleo humans were not dumpingpackets of sucralose into their morning coffee!GRAINSGluten wreaks havoc on our health. Among other problems, gluten-filled grainstrigger leaky gut and numerous other health issues.Grains are relatively new to our food supply – we only started eating them 5,000to 10,000 years ago, and we can exist perfectly fine (and, I believe, better) onvegetables, fruits, nuts and seeds, and clean animal and fish protein.If you’re doing the traditional Sugar Impact Diet, you can incorporate smallamounts of gluten-free grains like brown rice and amaranth. (They aren’t Paleo,nor are they necessary, and many people do just fine without them.) But on thewhole, swapping grains for more nutrient-rich starches gives you a better bangfor your buck.8 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
SOYSoy has really only been prevalent in the American diet for the last hundred orso years. Manufacturers have craftily marketed soy as the miracle food of alltime, mainly because it can be produced cheaply and some big companies haveinvested in its production and modification.Soy has so many problems, it’s hard to know where to start! Among them arethat soy can be an anti-nutrient, much of it is genetically modified, and it’s low inthe amino acids methionine and lysine.“But what about Asia?” people often ask: they’ve eaten soy nearly forever, and forthe most part they stay pretty darn healthy.Soy is indeed part of the traditional Asian diet, but they do not eat a big pile ofit. You have a little miso soup, some tofu in a stir-fry, or some soy sauce with yoursushi.You don’t drink a big soy shake in the morning, have a soy yogurt at lunch, andhave soy cheese or tofu stir-fry at dinner. Basically, in Asia, soy is a condiment orside dish – not a replacement for animal proteins.If you’re not soy sensitive, you can incorporate small amounts of fermented,organic soy like miso and tempeh into your diet. Just remember soy “dogs,”soy ice cream, and other processed foods don’t fall into that category and mostcertainly aren’t Paleo.9 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
DAIRYLike soy and wheat, dairy didn’t really come onto the scene until about 9,000years ago.Maybe in some alternate, organic universe – or even just 50 years ago – we couldall be eating our dairy in peace and quiet. But the way today’s cows and milk aretreated creates a whole host of new problems.Pasteurization is a process that kills bacteria, which includes some bad bacteriathat we don’t want. But it also destroys the good bacteria that we do want, aswell as some other vital ingredients in the milk: probiotics, vitamins, and enzymes.Besides antibiotics, cows are often given recombinant bovine growth hormone(rBGH), a genetically modified hormone that basically forces them to give milkfar more often than nature ever intended. rBGH amplifies levels of IGF-1, a humangrowth hormone that promotes cancerous tumors in the breast, colon, andprostate.Simply put, commercial cow’s milk is liquid pumped full of hormones, lots ofdead pus cells, and a whole load of antibiotics. Yuck!Some Paleo-minded folks consume raw dairy. If you can get some, it’s definitelyworth it if you’re not dairy sensitive. Other alternatives include goat’s milk andsheep’s milk, which seem to create less reactivity than cow’s milk.Whether or not you add dairy to a Paleo Sugar Impact Diet, rememberthat despite what milk campaigns suggest, dairy is not essential or evenrecommended for a healthy diet.Lots of non-dairy foods provide calcium, including leafy greens, nuts, and seeds.And studies show the acid in milk actually contributes to osteoporosis – notstrong, healthy bones!10 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
EXERCISE & THE PALEO DIETPaleo humans didn’t have gyms, elliptical machines, or Lululemon leggings,but they still maintained lean, fit bodies. (At least most of them did: survival ofthe fittest meant if you didn’t have strength and stamina, you could become asaber-toothed tiger’s lunch.)Walking wasn’t considered exercise for Paleo humans; it was absolutely necessaryand something they did every day. So get your Fitbit steps in, but don’t confusethat for actual exercise!Paleo exercise often meant short, intensebursts of activity. Burst training – alsocalled high-intensity, interval training(HIIT) – mimics the exercise huntergatherers got and is your best option toblast fat, optimize hormones, and preventdisease. I love burst training because it’sfast, efficient, and gets results.Paleo humans also lifted heavy. They hadto be fast and strong to survive. With ourmore sedentary lives, most of us don’thave to lift heavy objects today; we do itat the gym instead with free weights.I want you to walk wherever you can.Park your car further away from the door,get off a few subways stops ahead ofyour destination, and take the stairs atthe mall. Just remember that walking ismandatory, not exercise.To really get a good workout, you needto sweat. It should hurt a little bit. Bursttraining and weight resistance makes theperfect combo for a fast, efficient, buttkicking workout.11 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
WHAT ABOUTPROTEIN SHAKES & SUPPLEMENTS?Nutrient density was far richer in Paleo-era foods. They didn’t have pollution,topsoil erosion, field-to-table transit time, and other problems that depletenutrients in modern-day food.Because they ate wild-caught fish and game, they received abundantessential fatty acids, high-quality protein, and other nutrients that helpedthem survive and thrive.We live in a fast-faster world today that doesn’t always allow time to freshlyprepare foods. While they had other stressors, Paleo humans didn’t have tostruggle with rush-hour freeway traffic or being stranded with a three-hourlayover at the airport.That’s where protein shakesand supplements come in.While certainly not Paleo,they can mimic the healthyfats, protein, fiber, and othernutrients in whole foods.12 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
PALEO PROTEIN SHAKESMy favorite way to start the day is with a Paleo-Inspired All-in-One Shake!(Even though I don’t eat exclusively Paleo, the Paleo-Inspired shake is mygo-to because of the awesome nutrition.)Paleo humans didn’t have the convenience of whipping up a smoothie to starttheir day, but the protein, healthy fats, antioxidants, and fiber in these shakesmimics the nutrient-dense foods your hunter-gatherer ancestors ate.Paleo-InspiredAll-In-One ShakesMy Paleo-Inspired All-In-OneShakes are available in chocolateor vanilla. Every shake packs in20 grams of protein, 14 gramsof fiber, and less than one gramof sugar. They’re also completelyfree of gluten, corn, dairy, soy,and artificial sweeteners.Some of my favorite ingredients touse in Virgin Diet Paleo Shakes include: Raw kale or other leafy greensFrozen berriesJJ Virgins Extra FiberFreshly ground flax or chia seedsCacao nibsAlmond butterUnsweetened coconut, cashew, oralmond milk13 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
B R E A KT H R O U G H C A R B I N TO L E R A N C EMY FAVORITEPALEOSUGAR IMPACTDIETRECIPESMany of these tastydishes were contributedby past BreakthroughOnline Program andcommunity members.Got your own yummyPaleo Sugar ImpactDiet-friendly recipe?Share it with me onFacebook orInstagram!14 2018 Copyright, JJ Virgin and Associates. All Rights Reserved
B R E A KT H R O U G H C A R B I N TO L E R A N C EBREAKFAST1515 20192018 Copyright, JJ Virgin and Associates. All Rights Reserved
PERFECT PALEO SMOOTHIEMAKES 1 SERVING2 scoops JJ Virgin Paleo-Inspired All-In-One Shakepowder (your choice of chocolate or vanilla)Blend the ingredients together until smooth.Your smoothie can be thickened by adding icecubes or thinned by adding cold water. Yum!10 oz. unsweetened almond milk1 cup frozen organic strawberries or blueberries1 cup fresh or frozen spinach2 Tbsp sunflower seed butter1 Tbsp chia seedsPEACH-BERRY BLISS SHAKEMAKES 1 SERVINGBlend the ingredients together until smooth.(If you’re using Paleo shake mix, ramp up theblender speed slowly to keep it creamy.)2 scoops JJ Virgin Vanilla Paleo-InspiredAll-In-One Protein Shake powder2-3 tsp JJ Virgin Extra Fiber or 1 Tbsp chia seeds1/2 cup frozen blueberriesYour shake can be thickened by adding icecubes or thinned by adding more cold water.Pure fruity bliss!1/2 cup frozen peach slices1/2 avocado8 oz. unsweetened coconut milk16 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
GOLDEN MILKTURMERIC SMOOTHIEMAKES 1 SERVING 2 scoops Vanilla Paleo-Inspired All-In-OneProtein Shake powder 10 oz. unsweetened coconut milk 2 Tbsp freshly ground flaxseed 1 Tbsp virgin coconut oil 2 tsp grated fresh ginger 1/2 tsp ground turmeric 1/4 tsp ground cinnamon 4-5 ice cubesBlend the ingredients together until smooth,ramping up the blender speed slowly tokeep it creamy.Your shake can be thickened by adding icecubes or thinned by adding cold water.17 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
PUMPKIN SPICEPALEO PANCAKESMAKES 7 5-INCH PANCAKESWhisk almond flour, baking soda, cinnamon, cloves, VirginSprinkles, and the pinch of sea salt together in a mediummixing bowl until there’s no lumps. 1 cup blanched almond flour(superfine ground almonds) 1 tsp baking soda 1/2 tsp ground cinnamon 1/4 tsp ground cloves 1 pinch JJ Virgin Sprinkles or monkfruit extract to taste 2 eggs (if not intolerant)Preheat a lightly oiled nonstick pan over medium-low heat. 1/4 cup packed canned organicpumpkin (NOT pumpkin pie filling) 1/4 cup waterDrop batter by 2 tablespoonfuls onto the prepared pan,and cook until pancakes are golden brown and edges aredry, about 3-4 minutes. 1 tsp vanilla extract coconut oil for panIn a small mixing bowl, whisk together the eggs, pumpkin,water, and vanilla extract.Add the liquid ingredients to the dry ingredients and whisktogether until thoroughly mixed.Flip and cook until browned on the other side, 2-3 minutes.Repeat with remaining batter.Serve your pancakes with full-fat coconut or nut milkyogurt and a sprinkling of cacao nibs or chopped nuts.18 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
B R E A KT H R O U G H C A R B I N TO L E R A N C ELUNCH1919 20192018 Copyright, JJ Virgin and Associates. All Rights Reserved
BEEF BONE BROTHMAKES 12 CUPS 3 whole carrots, cut into fourths 3 stalks celery, cut into large chunks(leaves are fine)Place all ingredients in slow cooker, adding morewater if needed to cover vegetables and bones completely. 1 medium yellow onion, peeled andCook for 8-10 hours on low. 8 cloves garlic, peeled 3 1/2 lbs grass-fed beef bonesUsing a wooden spoon, carefully skim the coating offthe top of the broth and discard. 1 Tbsp sea salt 1 tsp whole black peppercorns 2 whole dried bay leaves 1 bunch fresh thyme 2 Tbsp apple cider vinegar 12 cups filtered water cut into large wedges(check at the butcher counter)Pour the remaining contents of the slow cookerthrough a fine-mesh strainer into a large bowl to reserve the broth. Dispose of the strainer contents.Add more salt to taste, then store up to 5 days in therefrigerator or 3 months in the freezer. (Broth can bestored in glass jars or ladled into resealable plasticbags once cool.)20 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
PALEO EGG ROLL BOWLMAKES 4 SERVINGSHeat 1 tablespoon of coconut oil in large skilletover medium-high heat. 1 lb organic free range chicken breast orpastured pork loin, cut into bite-size cubes 3 Tbsp coconut aminos, divided 2 Tbsp coconut oil, divided 2 tsp grated fresh ginger 3 cloves garlic, minced 3 scallions, thinly sliced and divided into greenand white 8 oz coleslaw mix with shreddedcabbage and carrot 4 oz organic mushrooms, thinly sliced bothlengthwise and crosswise to create rectangles 1 organic zucchini, cut into thin 2”-long rectangles 1 Tbsp sesame oil 1 Tbsp rice vinegar 1 Tbsp sesame seeds, plus more for sprinkling (whiteor black) 1/2 tsp ground black pepper dash crushed red pepper flakes (optional)Add chicken or pork cubes, 1 tablespoon ofcoconut aminos, the grated ginger, garlic, andthe white parts of the sliced scallions.Cook while stirring until meat is cooked throughand lightly browned, 7-9 minutes.Add remaining tablespoon of coconut oil, remaining 2 tablespoons aminos, and the rest ofthe ingredients.Cook and stir over medium heat until veggiesare tender, 10-15 minutes.Taste for seasoning, then top with a final sprinkle of sesame seeds.21 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
MEATBALLS IN TOMATO SAUCEMAKES 4 SERVINGSFOR MEATBALLS: 1 lb grass-fed lean ground beef 2 garlic cloves, minced 1/4 cup chopped fresh parsley 2 Tbsp ground flaxseeds 1 tsp dried basil 1/2 tsp dried oregano 3/4 tsp sea salt 1 tsp freshly ground black pepper 1 Tbsp olive oil 1 1/2 cups Go-To Marinara Sauce(recipe on page 21)FOR MEATBALLS:Combine the beef, garlic, parsley, flax meal, basil, oregano,salt, and pepper in a medium bowl and mix well.Form the mixture into twenty 1-inch balls.Heat the oil in a large nonstick skillet over medium heat.Add the meatballs and cook, turning occasionally, untilbrowned on all sides, 6 minutes.Transfer the meatballs to a medium saucepan and add themarinara sauce. Bring the mixture to a simmer over medium heat.Cover, reduce the heat to medium-low and simmer untilthe meatballs are cooked through, about 10 minutes.FOR GO-TO MARINARA SAUCESEE PAGE 2122 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
GO-TO MARINARA SAUCEMAKES 4 SERVINGS 2 Tbsp olive oil 1 medium onion, chopped 1 celery stalk, finely chopped 1 medium carrot, finely chopped 3 garlic cloves, minced 1 tsp dried basil 1 tsp dried oregano 1/2 tsp fennel seeds, crushed 1 (28-ounce) can organic diced tomatoes,with juice 1/4 cup tomato paste 1/4 cup fresh basil, chopped 1/2 tsp sea salt 1 tsp freshly ground black pepperHeat the oil in a medium saucepan over medium-high heat.Add the onion, celery, carrot, garlic, dried basil,oregano, and fennel seeds to cook, stirringoccasionally, until the vegetables are slightlysoftened, 3 to 4 minutes.Stir in the diced tomatoes and tomato paste andbring to a boil. Immediately reduce the heat tomedium-low, cover the pan, and simmer, stirringoccasionally, until thickened, about 30 minutes.Remove from the heat and stir in the fresh basil,salt, and pepper.Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 201423 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
JJ’S LAZY LASAGNA 16 oz grass-fed ground beefPreheat oven to 350 F. 1 tsp organic Italian seasoningherb blend 1/2 tsp sea saltFor the meat filling, crumble and saute the grass-fed beefover medium heat until brown and cooked through. Drainand set aside. 1 tsp crushed red pepper flakes(or to taste)In a saute pan, cook the sliced mushrooms in the avocado oil over medium heat until tender and glistening. 2 Tbsp avocado oil 2 cups sliced baby bellas orcrimini mushrooms 6 oz. organic fresh baby spinach, rinsedand dried 12 oz gluten-free Paleo lasagna noodles(I use Cappello’s) 16 oz almond ricotta cheese 36 oz organic marinara sauce(Such as Go-To Marinara recipe)Add the cooked beef back to the pan with themushrooms, along with the Italian seasoning, sea salt,crushed red pepper, and 24 ounces of the marinara. Stirwell to combine.To assemble the lasagna, spread 6 ounces of marinaraacross the bottom of a 9”x13” pan.Layer 3 lasagna sheet noodles across lengthwise. (Theywill overlap.) Layer on half of the meat filling, 6 ouncesof the almond ricotta cheese dropped in small bits, and3 ounces of the spinach. Repeat with 3 more noodlesheets, the remaining half of the meat filling, 6 moreounces of ricotta, and the remaining spinach.Top with a final layer of noodles, 6 ounces of marinara,and the remaining almond ricotta cheese.Tent with aluminum foil and bake for 25 minutes.Remove the foil and bake 5 minutes more, then serve.24 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
SIMPLY GRILLED SHRIMPWITH LIMEMAKES 4 SERVINGS 1 1/2 pounds large shrimp,peeled and deveined 1 Tbsp olive oil 1/4 tsp ground coriander 1/4 tsp sea salt 1/4 tsp freshly ground black pepper 1 Tbsp grated lime zest 1 Tbsp chopped fresh cilantro 1 lime, quarteredPreheat a grill pan over medium-high heat.Toss the shrimp with the oil, coriander, salt, and pepper;let stand for 5 minutes.And the shrimp to the grill pan and cook until marked andcooked through, 3 to 4 minutes per side.Transfer to a bowl and toss with the lime zest and cilantro. Serve with the lime quarters.25 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
PAN-SEARED SALMONOVER TRI-COLOR SALADWITH DIJON DRESSINGMAKES 2 SERVINGSSALAD 2 tsp lemon juice 1 Tbsp finely chopped shallots 2 tsp Dijon mustard 1/8 tsp sea salt 1/8 tsp freshly ground black pepper 4 tsp extra-virgin olive oil 1/2 small head radicchio, thinly sliced,about 2 cups 1 Belgian endive, thinly sliced,about 1 cup 3 cups baby arugulaCombine the lemon juice, shallots, mustard, salt, andpepper in a small bowl. Slowly whisk in the extra-virginolive oil until well combined, and set aside.In a separate bowl combine the radicchio, endive, andarugula, set aside.Heat the olive oil in a small non-stick skillet over mediumheat. Sprinkle the salmon with the salt and pepper andplace in the skillet, flesh side down; cook until the fishflakes easily with a fork, 4 to 5 minutes per side. Removefrom the skillet.Toss the dressing with the lettuces, and divide the saladbetween two plates; top each with a salmon fillet.SALMON 1 tsp olive oil 2 (6-ounce) wild salmon fillets,such as king or sockeye 1/8 tsp sea salt 1/8 tsp freshly ground black pepperOriginally published in The Virgin Diet Cookbook,Grand Central Life & Style, 201426 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
PALEO SPAGHETTI SQUASHWITH CAPERS, ONIONS ANDBELL PEPPERSMAKES 4 SERVINGS 2 Tbsp olive oil 1 spaghetti squash, halved lengthwiseand seeded 1 large onion, thinly sliced 1 tsp chopped fresh thyme 1 medium red bell pepper, thinly sliced 1 Tbsp drained capers 1/2 tsp sea salt 1/4 tsp freshly ground black pepperPreheat the oven to 350 F. Lightly dampen a paper towelwith a small amount of olive oil and wipe a rimmed bakingsheet with it.Place the squash, cut-sides down, on the prepared bakingsheet. Prick all over with the tip of a knife. Bake until verytender, 28 to 30 minutes.Remove from the oven and let cool for 5 minutes. Turn thesquash over and using the tines of a fork, scrape out theflesh - it will come out in long, thin, spaghetti-like strands.Heat the 2 tablespoons of oil in a large skillet overmedium-high heat.Add the onion and thyme; cook, stirring occasionally, untilsoftened and starting to brown, 6 to 7 minutes. Add the bellpepper until tender, 4 minutes.Add the capers and cook for 1 minute. Stir in the squashand cook, tossing, until hot and well mixed, 1 to 2 minutes.Remove from heat and season with salt and pepper.Originally published in JJ Virgin’s Sugar ImpactDiet Cookbook, Grand Central Life & Style, 201527 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
CREAMY ROASTED AVOCADO 2 avocados, halved and pitted(leave skins on) 2 tsp lime juice 1 tsp pureed garlic 1/2 tsp sea salt 2 Tbsp pumpkin seedsPreheat oven to 350 F and place the avocado halvesin a glass baking dish, flesh-side up.Sprinkle the flesh of each avocado half with1/2 a teaspoon of lime juice.Spread 1/4 teaspoon of pureed garlic over each half,then sprinkle each with 1/8 tsp of sea salt.Bake in oven for about 25 minutes, until tender andcreamy.Sprinkle 1/2 tablespoon pumpkin seeds on top.Turn oven to broil and cook for 1-2 minutes untilgolden brown.Serve with spoons to eat the roasted avocadostraight from the skins.28 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
CURRIED LENTILSMAKES 4 SERVINGS 3/4 cup organic dry-sprouted greenlentils4 tsp coconut oil or red palm fruit oil1 small onion, chopped1 celery stalk, chopped1/2 medium red bell pepper, chopped2 cloves garlic, minced1/2 tsp curry powder2 Tbsp chopped fresh cilantro1/4 tsp sea salt1/8 tsp cayenne pepperCook the sprouted lentils according to the packagedirections.Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, celery, and bellpepper; cook, stirring occasionally, until starting tosoften, 2 to 3 minutes.Add the garlic and cook for 1 minute. Stir in the currypowder and cook until fragrant, about 30 seconds.Add the lentils and cook, stirring, until heatedthrough, 1 to 2 minutes.Remove from the heat and stir in the cilantro, salt,and cayenne pepper. EnjoyOriginally published in The Virgin Diet Cookbook, Grand Central Life & Style, 201429 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
WILD RICE & VEGETABLE PILAFMAKES 4 SERVINGSCook the wild rice according to the packagedirections with 1/4 teaspoon of salt. 1 cup dry wild rice 1/2 tsp sea salt, divided 1 Tbsp olive oil 1 medium red onion, chopped 2 cloves garlic, minced 1 small zucchini, cut into 1/4” dice 1 small yellow squash, cut into 1/4” dice 1/4 tsp freshly ground black pepperHeat the oil in a large nonstick skillet overmedium-high heat. Add the onion and garlic;cook, stirring occasionally, until starting tosoften, 1-2 minutes,Add the zucchini and squash and cook until lightlybrowned and tender, 7-8 minutes. Stir in thecooked rice and cook until hot, 1-2 minutes. Stir inthe remaining 1/4 teaspoon salt and the pepper.Originally published in JJ Virgin’s Sugar Impact Diet Cookboo, Grand Central Life & Style, 201530 2019 Copyright, JJ Virgin and Associates. All Rights Reserved
PALEO STEAMED BROCCOLIWITH GARLIC OIL DRIZZLEMAKES 4 SERVINGS 8 cups broccoli florets 2 Tbsp extra-virgin olive oil 5 cloves garlic, thinly sliced 1/8 tsp red pepper flakes 1 Tbsp grated lemon zest 1/4 tsp sea saltB
BENEFITS OF A PALEO DIET Healthy fats, protein, and fiber in a Paleo diet help balance blood sugar, optimizing insulin and other hormon-al levels. That means your brain gets the message to stop eating, you don’t have cravings, and you have the lean, muscular physique that Paleolithic humans maint
