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CARDIOMETABOLIC FOOD PLANWeekly Planner and Recipes
CARDIOMETABOLIC FOOD PLAN – A WEEK OF MEALS & SNACKSDAY 1Breakfastn Fresh SpinachDAY 2n ChocolateQuiche Cups*Mint SpinachSmoothie*n OrangeDAY 3n ChiaPomegranateOatmeal*DAY 4n Vegetable EggScramble*n BlueberriesDAY 5DAY 6n Strawberryn Egg WhitePeach KaleSmoothie*VegetableFrittata*n CantaloupeSnackn Greek Yogurtn Fresh YellowPearn Blackberriesn Marinatedn KefirOlives*n Purple Plumn Celeryn Mixed Nutsn Almond Buttern HummusDAY 7n ProteinPancakes*n Blueberriespureedn DarkChocolate,70% or higherCocoan Pistachio NutsLunchn Chickenn LO TenPomegranateQuinoa Salad*Snackn Almondsand VeggieStir-Fry withEdamame*n Savory Seedn Mixed Greensn Mixed Greensn Olive Oiln Olive OilCrackers*CabernetVinaigrette*n Avocado,n Flax Muffin in a(sliced/Cup*chopped) with n Hot Green TeaCumin, Salt andPepper, LemonJuicen DarkChocolate;70% or higherCocoaDinnern Ten Vegetablen LO Thai Barleyand VeggieStir-Fry withEdamame*n Sugar-SnapPeas, Carrots,and YellowPepper Sticksn Thai BarleyVegetableSoup withTempeh*n SautéedSoup withTempeh*Chicken andKiwi*n Savory Seedn Cilantro LimeCrackers*CauliflowerRice*n Mixed Greensn Olive Oiln PoachedFish withFire-RoastedTomato Sauce*n Steamed Kalen PurpleCabbageSalad*CabernetVinaigrette*n Orange andYellow Pepperand CeleryStripsn Black Soy BeanCocoa Soupwith Lime Zest*n Red and YellowPepper, Celerystrips with LOHomemadeGuacamole*n MarinatedOlives*n Spinach,*Recipe includedn Spinach, n, garlic,parsley, oliveoil, scallions,almonds,tomatoes,celery, leeks,Swiss chard,flax/chia seedgarlic, parsley,tomato, celery,leeks, Swisschard, flax& chia seed,avocado, oliveoil, scallions,tempeh, mixedgreens,n Rolledoats,chia/flax seed,pomegranate,olives, oliveoil, kale garlic,barley, onion,edamame,green tea,avocado,tomatoes, wildcod, parsley,almondsBean CocoaSoup with LimeZest*n Greek LentilStew*n MarinatedVegetables*n Red and YellowPepper, Celerystrips with LOHomemadeGuacamole*n BalsamicRoasted Beets*n Pumpkin Seedsn Sliced Zucchinin Sweet PotatoHummus*n Guacamole*n Grilled FlankSteak*n Roasted RootVegetableSalad*n Fruity Spinachn Salmon PecanCakes*n Roasted Beetswith Greens*n Roasted BrusselsSprouts*Salad*n CoconutChicken withPurple Rice*n SteamedBroccolin Kale Salad*n Asian TurkeyCabbageBoats*n Fresh Berrieswith CoconutMango Cream*n RaspberryPeach FruitFluff*CabernetVinaigrette*TherapeuticFood Focusn LO Black Soyn Olive oil,edamame,onion,tomato, kefir,blueberries,garlic, barley,mixed greenscelery,avocado,parsley,walnuts,spinach,flax seed oil,scallions, beetsn Kale, almond,mixed nuts,olive oil, beets,onion, garlic,celery, blacksoy bean,scallions,avocado,olives, pecans,spinach,parsley,wildsalmonn Olive oil, onion,tomatoes,spinach,celery, almondbutter, blacksoy beans,avocado,beets, kalen Blueberries,pistachios, darkchocolate,onion, olive oil,garlic, tomato,pomegranatejuice, blackolives, Chinesecabbage,almonds,blackberriesLeftover – LO 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – SHOPPING GUIDEFresh ProduceVegetablesMeat/Fish/Eggs/Plant Proteinsoooooooooooooooooooooo Chicken Breast boneless,Carrots, shredded–8-10 oz pkgCarrots, 2–16 oz bagsSpinach–2 large 10 oz pkgsSpring Mix–large 10 oz pkgKale–2 bunchesSwiss Chard–1 bunchRed Pepper–4,Yel 2, Or 1Jalapeno Pepper–1 smooooooGround Turkey Breast–1 lbFlank Steak–2-3 lbsCod or Halibut–1.5 lbsTempeh–16 ozOrganic Cage-Free Eggs–1 dozOrganic Egg Whites–16 ozYellow Onion–5-6 medRed Onion–3 medGreen Onion–2 bunchesGarlic–4-5 bulbs or 32 oz jar mincedLeek–1 medCelery–2 bunchesBrussels Sprouts–4 cBroccoli–2 headsBroccoli Slaw–1, 8-10 oz pkgChinese Cabbage–1 headBeets- 2 bunches–6-8 medCherry or Grape Tomatoes–1 pkg1 Bunch Mint, 2 BunchesCilantroo 1 Bunch each Basil and FlatParsleyooooooooooskinless–2.5 lbsGinger Root–1-2 inchSweet Potato–4 medYellow Potato–2 medSugar Snap Peas–4 ozDairy/Dairy AlternativeoooooParsnip–1 medZucchini & Yellow Squash–1 eaTime Saver Tips:n Roast beets for day 5 dinner anduse 2 the next day for afternoonsnack.n Olive Oil Cabernet Vinaigrettedouble the recipe for day 2dinner and use it for days 3 and 4lunch salads.n Purchase all canned goods,nuts/seeds and condiments inlow sodium or no salt addedforms if available.oooooooooooooooQuinoa–¾ cRolled Oats–⅔ cPearled Barley–½ cPurple Rice–¾ cLentils–1 cHummus–¼ cMiscellaneouso Dark Chocolate, 70% cocoa–2 ozCottage Cheese 1%–4 ozGreek Yogurt–1, 6-8 ozLight Ricotta Cheese–4 ozAlmond Milk, unsweetened–½galo Kefir–6-8 ozFrozen FoodsoooooooOrganic Edamame–8 ozStrawberries–8 ozPeaches–16 ozRaspberries–16 ozMangos–10 ozPomegranate Seeds–8 ozApple juice, concentrate– smFruit, FreshooooooooooooGreen–2 cFeta Cheese–8 ozChinese Eggplant–1 smMushrooms–8 ozCondiments/Oilso Olives, Misc. Black andCauliflower–2 med headsCabbage–1 green, 1 ��4-5Limes–4-5Kiwis–3 ripeAvocados–4-5Strawberries–2 cBlueberries–3 cBlackberries–1 cYellow Pear–1Cantaloupe–1 cPurple Plum–1o Unflavored Gelatin–1 pkgo Dried Cranberries–⅓ co Whey or Vegan ProteinPowder–1 Choc and 1 VanooooGreen Tea bagsSteviaTahini–sm jarCocoa Powder,unsweetened–2 To Pink Grapefruit Sections–1 co Pomegranate Juice,unsweetened–4 ozo Salsa, chunky–sm jarCanned GoodsoooooPetite Diced Tomatoes–15 oz, 2ooooooooooArtichoke Hearts–14 oz, 1Fire Roasted Tomatoes–15 oz, 1OrganicVegetable Broth–32 oz, 2Organic Chicken Broth–32 oz, 1Tamari Sauce, wheat free–16 ozRed Wine, Cabernet–4-6 ozHot Pepper SauceOlive Oil–16-24 ozCoconut Oil–2 TGrape Seed Oil–4 ozSesame Oil–1 TFlax Oil–2 TBalsamic, Red Wine, and RiceVinegaro Coconut Aminos–5 To Soy Sauce, Low Sodium–8 ozSpicesooooooooooooGarlic and Onion PowderSea SaltBlack PepperOregano and BasilRed Pepper FlakesPeppermint & Vanilla ExtractsBay Leaf–1-2Coriander Seed–¼ tXanthan Gum–¼ tCorn StarchBaking PowderCumin, Curry Powder,Cinnamon, Dry Mustard,Paprika, ThymeNuts/SeedsWild Salmon–7.5 oz, 1oooooooooooTomato Paste, no salt added–6 oz, 1o Mixed Nuts–¼ cOrganic Chicken Broth–15 oz, 1Hearts of Palm–14 oz, 1Chickpeas–15 oz, 1Black Soy Beans–15 oz, 1Black Beans–15 oz, 1Coconut Milk–Lite, 1 canDijon Mustard–sm jarBlack Olives, pitted–6 oz, 1Almonds–raw, 4 oz, slivered, 1 cAlmond Butter–small jarCashews, chopped–3 TSunflower Seeds, toasted–⅔ cPecans–1¾ cWalnuts, chopped–½ cGround Flax Seed–½ cChia Seed–½ cRoasted Sesame Seeds–1TPoppy Seeds–½ TPumpkin Seeds &Pistachios–¼ c each 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPE INDEXProteins:31 Roasted Root Vegetable Salad*5Asian Turkey Cabbage Boats*36 Sweet Potato Hummus*9Chicken Pomegranate Quinoa Salad*37 Ten Vegetable Soup with Tempeh*10 Chocolate Mint Spinach Smoothie*12 Coconut Chicken with Purple Rice*13 Egg White Vegetable Frittata16 Fresh Spinach Quiche Cups*19 Grilled Flank Steak25 Poached Fish with Fire-Roasted Tomato Sauce*26 Protein PancakesFats & Oils:15 Fresh Berries with Coconut Mango Cream*17 Fruity Spinach Salad*20 Guacamole22 Marinated Olives24 Olive Oil Cabernet Vinaigrette32 Salmon Pecan Cakes*Nuts & Seeds:33 Sautéed Chicken and Kiwi*14 Flax Muffin in a Cup35 Strawberry Peach Kale Smoothie*32 Salmon Pecan Cakes*37 Ten Vegetable Soup with Tempeh*34 Savory Seed Crackers39 Vegetable Egg Scramble*36 Sweet Potato Hummus*Non-starchy Vegetables:Legumes:57Asian Turkey Cabbage Boats*Black Soy Bean Cocoa Soup with Lime Zest10 Chocolate Mint Spinach Smoothie*18 Greek Lentil Stew*11 Cilantro Lime Cauliflower Rice36 Sweet Potato Hummus*16 Fresh Spinach Quiche Cups*38 Thai Barley and Veggie Stir-Fry with Edamame*17 Fruity Spinach Salad*Fruit:18 Greek Lentil Stew*15 Fresh Berries with Coconut Mango Cream*21 Kale Salad17 Fruity Spinach Salad*23 Marinated Vegetables28 Raspberry Peach Fruit Fluff25 Poached Fish with Fire-Roasted Tomato Sauce*33 Sautéed Chicken and Kiwi*27 Purple Cabbage Salad35 Strawberry Peach Kale Smoothie*29 Roasted Beets with Greens*30 Roasted Brussels Sprouts31 Roasted Root Vegetable Salad*35 Strawberry Peach Kale Smoothie*37 Ten Vegetable Soup with Tempeh*38 Thai Barley and Veggie Stir-Fry with Edamame*Grains:8Chia Pomegranate Oatmeal9Chicken Pomegranate Quinoa Salad*12 Coconut Chicken with Purple Rice*38 Thai Barley and Veggie Stir-Fry with Edamame*39 Vegetable Egg Scramble*Starchy Veggies:6Balsamic Roasted Beets29 Roasted Beets with Greens**Asterisks refer to recipes that are in more than onefood category.All recipes are included on the following pagesin alphabetical order. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES5Asian Turkey Cabbage BoatsMakes 6 servings (1 serving ¾–1 cup)n3 tablespoons fresh lime juicen1 tablespoon cornstarchNutrition(per serving):n¼ cup coconut aminosn1 teaspoon sesame oiln1 tablespoon coconut oiln1 pound ground turkey breastn1 tablespoon grated fresh ginger rootn2 cloves fresh garlic, mincedCalories: 229Fat (g): 8Sat. Fat (g): 3Chol (mg): 40Sodium (mg): 344Carb (g): 19Fiber (g): 5Protein (g): 22n1 cup ( 1 bunch) thinly sliced green onionsn1 small jalapeño pepper, finely chopped (optional)n½ to 1 cup sliced red bell pepper (1-inch strips)n1 package shredded carrots ( 2 cups)n1 package broccoli slaw ( 2 cups)n1 tablespoon chopped fresh mintn2 tablespoons chopped fresh cilantron6 Chinese cabbage leaves, lightly steamed for 1–2 minutesn¼ cup chopped almonds, roastedCore Food Plan(per serving):Proteins: 2Nuts & seeds: 0.5ns Veg: 3.5Directions1.In a small bowl, mix together fresh lime juice, cornstarch, coconut aminos, and sesame oil, and set aside.2.In a large skillet or wok, heat coconut oil over medium-high heat. Add ground turkey breast, ginger, andgarlic, and cook. Stir often until turkey is browned and cooked through, about 6–8 minutes.3.Add green onions, jalapeño, bell peppers, shredded carrots, and broccoli slaw, and stir-fry until vegetables arecrisp, but tender.4.Add the lime juice-cornstarch mixture to the meat and vegetables. Mix thoroughly, and turn down heat tolow setting. Fold in chopped mint and cilantro.5. Arrangesteamed Chinese cabbage leaves on a serving platter. Spoon about ¾–1 cup of mixture onto eachleaf. Top with chopped almondsTips: As an alternative to the steamed Chinese cabbage, use butter or green leaf lettuce for lettuce wrapswhen serving this vegetable rich dish. There is no need to steam if using lettuce leaves so saves a step in thepreparation. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES6Balsamic 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(about 1 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: 1 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES7Black Soy Bean Cocoa Soup with Lime ZestMakes 4 servingsn1 tablespoon extra virgin olive oiln1 small red onion, choppedNutrition(per serving):n3 cloves garlic, pressedn1 large carrot, choppedn1 stalk celery, choppedn3 cups low-sodium organic vegetable broth (or chicken broth)n2 tablespoons unsweetened cocoa powdern1 teaspoon cuminCalories: 181Fat (g): 8Sat. Fat (g): 1Chol (mg): 4Sodium (mg): 216Carb (g): 20Fiber (g): 9Protein (g): 10n1 cup canned black beans, drained and rinsedn1 cup canned black soy beans, drained and rinsednGrated zest of 1 limen2–4 tablespoons fresh cilantro, choppedCore Food Plan(per serving):Legumes: 1Fats & Oils: 1.5ns Veg: 1Directions1.In a medium saucepan, heat olive oil over low heat. Add the onion andsauté until the onions are caramelized, for approximately 15 minutes.2.Add the pressed garlic, carrots, and celery, and cook for 5 minutes longer.3.Add the broth, cocoa powder, and cumin. Stir well, and simmer for 10more minutes.4.Stir in the black beans and black soy beans. Add lime zest. Cook forapproximately 20 minutes longer, over low heat.5.Serve warm, garnished with chopped cilantro.Tips: This recipe is wonderful topped with sliced avocado or freshguacamole but this added ingredient is not part of this nutritional analysis. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES8Chia Pomegranate OatmealMakes 2 servingsn1⅓ cups watern⅔ cup rolled oats (old fashioned)Nutrition(per serving):n1 pinch sea saltn½ cup liquid egg whitesn½ teaspoon cinnamonn2 teaspoons chia seedsn½ cup pomegranate seedsCalories: 230Fat (g): 6Sat. Fat (g): 1Chol (mg): 1Sodium (mg): 180Carb (g): 32Fiber (g): 6Protein (g): 14Directions1.Put water in a small sauce pan, and bring to boil. Add in rolled oats andpinch of salt. Return to boil, and reduce heat to simmer for 5 minutes.Rolled oats should thicken as they cook.2.When oats reach desired consistency, add liquid egg whites.3.When ready to serve, stir in cinnamon, chia seeds and pomegranate seeds.Core Food Plan(per serving):Proteins: 1Nuts & Seeds: 0.5Fruits: 0.5Grains: 1.5 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES9Chicken Pomegranate Quinoa SaladMakes 6 servings (1 serving 1–1½ cups)n¾ cup quinoan1¾ cup waterNutrition(per serving):n¾ teaspoon sea salt, dividedn½ Fuji apple, cored and finely choppedn½ cup pomegranate seeds (arils)n⅓ cup fresh cilantro, finely choppedn¼ cup fresh mint, finely choppedn¼ cup fresh flat-leaf parsley, finely choppedCalories: 205Fat (g): 9Sat. Fat (g): 1Chol (mg): 74Sodium (mg): 228Carb (g): traceFiber (g): traceProtein (g): 28n⅓ cup fresh scallions, green and white parts, finely choppedn¼ cup toasted slivered almondsn8 ounces boneless skinless chicken breast, cooked, chopped or shreddedn2 cups baby spinachn¼ cup blood orange juice (or regular orange juice plus 1 teaspoonlemon juice)n¼ teaspoon black peppern2 teaspoons extra virgin olive oilCore Food Plan(per serving):Proteins: 1.5ns Veg: 1Fruits: 1Grains: 0.5Directions1.Rinse quinoa in strainer, drain well, and place moist grain in heavy, medium saucepan. Cook overmedium-high heat, stirring constantly with wooden spatula until grains stick to bottom of pot andthen start to move freely and smell toasty, about 5 minutes.2.When grains of quinoa start to pop, move pot off heat and pour in 1¾ cups water, being cautious, asit will splatter. Immediately return pot to heat, and reduce heat to medium. Add ¼ teaspoon salt, coverand simmer for 15 minutes, or until quinoa is almost tender. Remove from heat and let sit covered, forabout 10 minutes. Using fork, fluff quinoa, and transfer it to a medium to large mixing bowl.3.After quinoa is at room temperature, add apple, pomegranate seeds, cilantro, mint, parsley, scallions,almonds, chicken, and fresh spinach. Mix.4.In small bowl, whisk together orange juice (or the two citrus juices) with remaining ½ teaspoon saltuntil it dissolves. Add pepper, then whisk in oil. Pour dressing over salad and toss with fork to distributeit evenly. Serve within 2 hours.Tips: The quinoa and dressing parts of this salad can be made up to 8 hours ahead, then covered andrefrigerated separately and combined shortly before serving. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES10Chocolate Mint Spinach SmoothieMakes 2 servingsn2 cups unsweetened almond or coconut milkn2 scoops chocolate protein powder (whey or vegan varieties, like pea, rice,organic soy or hemp)n1 to 1½ cups icen1 teaspoon peppermint extract (or more, to taste)n2 handfuls (about 2–4 cups) baby spinachDirections1.Put almond milk in a Vitamix or powerful blender.2.Add protein powder, ice, and peppermint extract.3.Add the baby spinach on top and start blender on low speed, andgradually work up to high speed for approximately 1 minute untilsmooth and well-blended.4.Add more or less ice to desired consistency.Nutrition(per serving):Calories: 146Fat (g): 5Sat. Fat (g): 1Chol (mg): 30Sodium (mg): 278Carb (g): 9Fiber (g): 4Protein (g): 19Core Food Plan(per serving):Protein: 2ns Veg: 1.5 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES11Cilantro Lime Cauliflower RiceMakes 6 servings (1 serving ½ cup)n1 head cauliflower ( 24 ounces 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 cup 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 5–6minutes; remove from heat and transfer to a large bowl (before cauliflowergets mushy).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
CARDIOMETABOLIC FOOD PLAN – RECIPES12Coconut Chicken with Purple RiceMakes 6 servings (1 serving ⅓ cup rice and ¾ cup chicken mixture)n1½ cups watern¾ cup purple riceNutrition(per serving):n½ teaspoon sea saltn2 tablespoons coconut oiln½ cup chopped onionn2 cloves garlic, mincedn1 can (14 ounces) diced tomatoes, no salt addedn1 pound boneless, skinless chicken breast, cut into stripsCalories: 278Fat (g): 9Sat. Fat (g): 7Chol (mg): 44Sodium (mg): 217Carb (g): 28Fiber (g): 2Protein (g): 21n1 tablespoon curry powdern⅓ cup canned coconut milk combined with ⅓ cup watern⅛ teaspoon ground cinnamonn4–5 fresh basil leaves, chopped, for garnishCore Food Plan(per serving):Proteins: 2Fats & Oils: 0.5ns Veg: 3Grains: 1Directions1.In a medium saucepan, bring to a boil 1½ cups water. Add rice and sea salt. Reduce heat to low, coverand allow to simmer for about 45 minutes, until rice is cooked.2.While rice is cooking, heat coconut oil over medium heat in a large skillet. Add onions and cook,stirring, until softened.3.Add garlic and cook for 1 more minute.4.Add canned tomatoes (with their juices), chicken, and curry powder. Cook over low heat, stirring, forabout 15–20 minutes, until chicken is thoroughly cooked and mixture is thick.5. Stir in coconut milk (mixed with water) and cook for 5 more minutes.6.Serve immediately with rice, topped with a sprinkle of cinnamon and garnished with basil.Tips: Alternatively, instead of ⅓ cup regular coconut milk mixed with ⅓ cup water, you could use ⅔ cuplight (canned) coconut milk. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES13Egg White Vegetable FrittataMakes 6 servings (1 serving 1 wedge, when round glass pie plateor skillet is cut into 6 pie shaped wedges)n8 egg whites (approximately 1 cup of egg whites), beaten with a littlebit of watern½ teaspoon sea saltn¼ teaspoon freshly ground black peppern3 tablespoons olive oiln½ cup yellow onion, medium dicen1 cup cherry tomatoes, cut in halfn6 ounces baby spinach, prewashedDirections1.Preheat oven to 375 F. In a medium bowl, beat together the eggwhites with a little water, sea salt, and pepper, and set aside.2.In a nonstick skillet, heat oil over medium heat. Add onions, and sautéfor 10 minutes or until translucent.3.Add tomatoes, and cook until they begin to get soft and release theirjuices. Add spinach, and cook to wilt leaves. Remove from heat.4.Pour beaten egg whites into skillet, and stir to combine sautéedvegetables. Place skillet in the oven (or transfer to a greased glass piepan if skillet is not oven safe), for about 20 minutes or until the eggshave set.5.Gently place spatula under all sides of the skillet to loosen the edges.Transfer to a plate and serve immediately.Nutrition(per serving):Calories: 99Fat (g): 7Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 276Carb (g): 4Fiber (g): 1Protein (g): 6Core Food Plan(per serving):Proteins: 0.5Fats & Oils: 1ns Veg: 1 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES14Flax Muffin in a CupMakes 1 servingn½ teaspoon coconut oil or gheen1 eggNutrition(per serving):n2 tablespoons ground flax seed (flax meal)n½ teaspoon baking powdern1 packet stevian¼ teaspoon cinnamonn1 pinch sea saltn¼ cup blueberriesCalories: 294Fat (g): 25Sat. Fat (g): 9Chol (mg): 233Sodium (mg): 512Carb (g): 12Fiber (g): 6Protein (g): 10n1 tablespoon chopped pecansn2 teaspoon butter, ghee, or coconut oilDirectionsCore Food Plan(per serving):Proteins: 1Nuts & Seeds: 2Fats & Oils: 2.5Fruit: 0.51.Grease an oven safe 10 –12 ounce ramekin with ½ teaspoon coconut oilor ghee.2.In a separate small bowl or mug, whisk the egg with a fork. Add ground flax, baking powder, stevia,cinnamon, and sea salt. Mix until all ingredients are moistened. Add berries and pecans, and stir tomix.3.Pour mixture into a greased ramekin. Bake in a preheated 350 F oven for 7–10 minutes. (Muffinshould puff up and be firm to the touch when done, or when a tooth pick inserted comes outclean.)4.Let cool slightly. Use a knife to loosen the muffin from the sides, and invert ramekin onto a smallplate.5.Cut in half to cool before eating. Add a small smear of grass-fed butter, ghee, or coconut oil for abit more flavor.Tip: This also makes a great pancake batter. It can be poured into an oiled skillet to make 1–2 smallpancakes. (Optional to use 1 teaspoon local honey instead of stevia, if desired, but note that honeywas not used in the nutritional analysis.) 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES15Fresh Berries with Coconut Mango CreamMakes 4 servingsn⅔ cup coconut milk (canned)n1⅓ cup 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 highuntil smooth.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
CARDIOMETABOLIC FOOD PLAN – RECIPES16Fresh Spinach Quiche CupsMakes 6 servings (1 serving 2 muffin quiches)n3 large eggs (omega-3 variety)n½ cup cottage cheese (1% fat)Nutrition(per serving):n¼ cup reduced-fat feta cheesen2 cups fresh chopped spinachn¼ cup chopped red bell peppern¼ cup chopped onionn3–4 drops hot pepper saucen½ teaspoon garlic powder (or 1 clove garlic, minced)Calories: 68Fat (g): 3Sat. Fat (g): 2Chol (mg): 110Sodium (mg): 262Carb (g): 2Fiber (g): 1Protein (g): 8n1 pinch sea saltn1 pinch black pepperCore Food Plan(per serving):Proteins: 1ns Veg: 0.5Directions1.Line a muffin pan with foil baking cups. Spray the cups with cooking spray.2.Whisk eggs, and mix with cottage cheese, feta, spinach, bell peppers, chopped onion, hot pepper sauce,garlic, sea salt, and pepper. Mix well.3.Pour evenly into 12 muffin cups. Bake at 350 F for 20 minutes or until a knife inserted in the centercomes out clean.Tips: May be frozen and reheated in the microwave, if desired (remove foil muffin cup if microwaving).Also note, any combination of vegetables may be used. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES17Fruity 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:n¼ cup chopped walnutsNutrition(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 process until smooth.Just before serving, pour over salad and toss.3.Garnish with nuts.Tips: For a variation, try raspberries in place of strawberries, and sliced almonds or pecansin place of walnuts. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES18Greek Lentil StewMakes 4 servingsn1 tablespoon extra virgin olive oiln1 small red onion, choppedNutrition(per serving):n1 medium yellow sweet pepper, choppedn2 cloves garlic, finely choppedn1 cup lentilsn2 teaspoons dried oreganon1 teaspoons ground cinnamonn2½ cups low-sodium vegetable broth, dividedCalories: 281Fat (g): 6Sat. Fat (g): 2Chol (mg): 7Sodium (mg): 581Carb (g): 42Fiber (g): 18Protein (g): 18n1 medium zucchini squash, choppedn1 medium yellow squash, choppedn1 tablespoon tomato pasten½ cup unsweetened pomegranate juicen½ teaspoon sea saltn¼ teaspoon black peppern¼ cup reduced-fat crumbled feta cheeseCore Food Plan(per serving):Legumes: 2Fats & Oils: 1ns Veg: 2Directions1.In small Dutch oven, heat oil over medium-high heat. Add onion and bell pepper, and sauté for1 minute. Cover pot tightly and cook over medium heat for 4 minutes. Add garlic and cook for1 minute longer.2.Stir in lentils, oregano, and cinnamon, and cook until seasoning is fragrant, 30 seconds.3.Add 2 cups of broth. Bring to a boil, reduce heat and cover. Simmer lentils for 25 minutes.4.Add zucchini and yellow squash, tomato paste, pomegranate juice, remaining broth, sea salt andpepper. Simmer for 15 minutes, or until lentils are done to your taste.5.Let stew sit, uncovered, for 15 minutes. Serve warm or at room temperature, divided amongsoup bowls, with 1 tablespoon of feta sprinkled over each serving.Tips: To reduce sodium content in this recipe, consider eliminating or reducing the amount of thecrumbled feta cheese topping. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES19Grilled Flank SteakMakes 8 servings (1 serving 4 ounces cooked)n¾ cup low-sodium tamari (wheat-free)n¼ cup balsamic vinegarNutrition(per serving):n¼ cup pineapple juicen¼ cup olive oiln2 tablespoons dry mustardn4 cloves garlic, minced (or 4 teaspoons minced)nFreshly cracked pepper, to tasten2½ pounds flank steakCalories: 274Fat (g): 17Sat. Fat (g): 7Chol (mg): 0Sodium (mg): 399Carb (g): 1Fiber (g): 0Protein (g): 28Directions1.In a medium mixing bowl, whisk together tamari, balsamic vinegar,pineapple juice, olive oil, dry mustard, garlic, and pepper to createmarinade.2.Place flank steak in a large glass dish. Pour marinade over steak, andcover. Place in refrigerator and marinate meat for 8 to 24 hours, stirringoccasionally.3.Grill or broil until done with internal temperature of 140 F for rare or160 F for medium. (Well-done or 180 F is not recommended, as it willmake this cut of meat very tough.)4.Slice across the grain into thin slices, and serve warm or cold.Core Food Plan(per serving):Proteins: 4Fats & Oils: 1Tips: Flank steak is very lean, which means it can be a bit tough. The longerit marinates, the more tender it will be and more enhanced the flavor will be.Also, be sure not to overcook. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – 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
CARDIOMETABOLIC FOOD PLAN – RECIPES21Kale SaladMakes 6 servings (1 serving 1 cup)n1 bunch kalen½ teaspoon sea saltNutrition(per serving):n¼ cup diced red onionn⅓ cup currants, raisins, or dried cranberries or cherriesn⅓ cup diced apple (about ½ an apple)n⅓ cup sunflower seeds, toastedn¼ cup olive oiln2 teaspoons red wine vinegar or unfiltered apple cider vinegarCalories: 162Fat (g): 13Sat. Fat (g): 2Chol (mg): 0Sodium (mg): 166Carb (g): 11Fiber (g): 2Protein (g): 2Directions1.De-stem kale by pulling leaves away from stems. Wash leaves, spin orpat dry. Stack leaves, roll up and cut into thin ribbons. Put kale in alarge mixing bowl.2.Add salt and massage it into the kale with your hands for 2 minutes(skipping this step will leave you with tough, stringy kale).3.Stir onions with dried fruit, apple, and sunflower seeds into the kale.Dress with oil and vinegar.4.Taste for sea salt and vinegar, adding more if necessary. Also taste afew bites to see if balance of sweet/sour/crunchy/chewy are all wellmixed. Add extra of what you miss.Core Food Plan(per serving):Nuts & Seeds: 1Fats & Oils: 1.5ns Veg: 1Fruits: 0.5Tips: Add some baked, grilled, or rotisserie chicken to a double portionof salad for a nice meal. 2014 The Institute for Functional Medicine
CARDIOMETABOLIC FOOD PLAN – RECIPES22Marinated OlivesMakes 6 servings (1 serving ⅓ cup olives)n2 cups olives (mixed varieties, large, small, multi-colored)n2 tablespoons olive oilNutrition(per serving):n6 thin slices of lemon peeln6 thin slices of orange peeln2 cloves garlic, sliveredn
CARDIOMETABOLIC FOOD PLAN - RECIPES 5 2014 T I F M Asian Turkey Cabbage Boats Makes 6 servings (1 serving ¾-1 cup) n 3 tablespoons fresh lime juice n 1 tablespoon cornstarch n ¼ cup coconut aminos n 1 teaspoon sesame oil n 1 tablespoon coconut oil n 1 pound ground turkey breast n 1 tablespoon grated fresh ginger root n 2 cloves fresh garlic, minced n 1 cup ( 1 bunch) thinly sliced .
