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dairy & eggs:ghee (4 tsp)meat, fish & fowl:boneless, skinless chickenbreasts (4)fruits, vegetables & herbs:zucchini (2 medium)yellow squash (1 medium)flat-leaf parsley (1/4 cup, chopped)asparagus (1 bunch)lemon (1)limes (2)garlic (10 cloves)salad greens (8 cups, looselypacked)red onion (1 small)MENU 1:BAKED CHICKEN baked chicken with red pepper andzucchini steamed asparagus green salad with lemon garlic vinaigretteMENU 2:FLAVORS OFINDIAMENU 3:SOUP AND SALAD Butternut Squash and Lemongrass Bisque Curried Cauliflower & Kale Salad mashed butternut squash curry-roasted cauliflower Spiced Spinachyellow onion (3)butternut squash (1 medium, 1 small)cauliflower (1 large, 1 medium)cilantro (2 tbsp, chopped)kale (1 bunch, preferably Lacinato)spinach (2 lbs)kombu (1 strip)carrots (2)leeks (2)grated ginger (3 tsp)4 inch stalk lemongrass (1)shallot (1)cabbage (3 heads)green apples (2)frozen cranberries (6 cups)acai berry juice (1/2 cup)pantry & dried goods:extra virgin olive oil (5 tbsp)coconut oil (5 tbsp)wheat-free tamari (1 tbsp)pumpkin seed oil (2 tbsp to taste)Body Ecology Diet: Meal Plan: Week #2! ferment: sauerkraut with green apple andcaraway special treat: cranberry sorbet breakfast: acai smoothie supplemental recipe: kombu brothabout your ingredients:spices & seasonings:Celtic Sea Salt (3 1/2 tsp)cayenne pepper (3/4 tsp to taste)curry powder (3 tsp)ground coriander (2 tsp)caraway seeds (2 tsp)vanilla (1 tsp)bay leaves (2)black peppercorns (1 tsp)prepared foods:vegetable stock (6 1/2 cups)from BodyEcology.com:Body Ecology Liquid SteviaConcentrate (16-18 drops)Body Ecology Vegetable StarterCulture (1 package)EcoBloom (1 scoop)CocoBiotic (2 1/2 cups)1 Eggs: Choose farm-fresh eggs fromhenraised on fresh pasture with plenty ofaccess to grass, bugs, sprouts and otherforage. Pantry Items: Choose organic, local andraw when and where possible. Fresh Produce: Choose organic, local vegetables when possible. Meat, Fish & Fowl: Choose locally and naturally raised meats from animalsallowed to graze on fresh pastures. Choose small, wild-caught fish. SA: Substitution available, see recipe. HM: Preferably homemade, seesupplemental recipes. O: Optional ingredient.BodyEcology.com

MENUBODY ECOLOGYMENUS1up to 3 days in advance thaw chicken, if frozen, in the fridgeScheduled For:about 55 minutes aheadabout 10 minutes ahead about 5 minutes ahead prepare baked chicken.Baked Chicken withZucchiniSteamed AsparagusGreen Salad with LemonGarlic VinaigretteServe cultured vegetables atevery meal. Season foods withhealthy unrefined oils and Celticsea salt to taste.Chicken is slowly baked withzucchini, then served withsteamed asparagus and agenerous green salad.Asparagus is a rich source ofvitamin K, vitamin C and folate? steam asparagus until tender andkeep warm until ready to serve dinner. remove chicken from the oven and allowto rest before serving. prepare salad and vinaigrette.Baked Chicken with Zucchinimethod1. Preheat oven to 375 F.2. Layer zucchini and squashin the bottom of a bakingdish. Place chicken breastsover the vegetables, dot withbutter, sprinkle with salt andcayenne, and add stock tothe dish.3. Cover the dish with foil andbake for 35 minutes.4. Remove from the oven,gently open the foil andsprinkle the chicken andvegetables with parsley.Re-cover the dish and allowit to rest a further 5 minutesbefore serving.skill level: easy yield: 4 servings time:10minutes (active), 35 minutes (stove), 5Steamed Asparagusminutes (to rest)skill level: easy yield: 4 servings ingredients 2 medium zucchini,sliced thin 1 medium yellow squash 1/4 cup fresh flat-leafparsley, chopped 4 boneless, skinlesschicken breasts (about 4ounces each) 4 teaspoons ghee* 1/2 tsp Celtic Sea Salt 1/8 tsp cayenne pepper 1/4 cup vegetable stock(or use kombu stock insupplemental recipes)(see bonus recipes)time: 5 minutes (active)ingredients 1 bunch asparagus,trimmed of rough andwoody endsGreen Salad with LemonGarlic Vinaigretteskill level: easy yield: 4 servings time: 5 minutes (active)ingredientsfor the vinaigrette juice of 1 lemon 1 clove garlic, minced 1/8 cayenne pepper 3 tbsps extra virgin oliveoilfor the salad 8 cups loosely packedmixed salad greens 1 small red onion, slicedthinmethod1. Whisk lemon juice, garlic,cayenne and olive oiltogether.2. Plate greens and onion,dress with vinaigrette at thetable.method1. Steam asparagus overrapidly boiling water untiltender - 6 to 8 minutes.*Don’t do dairy? Subtitute coconut oil.Body Ecology Diet: Meal Plan: Week #22BodyEcology.com

MENUBODY ECOLOGYMENUS2about 1 hour ahead roast squash for Mashed ButternutSquash.Scheduled For:about 35 minutes ahead Mashed Butternut SquashCurry-roasted CauliflowerSpiced SpinachServe cultured vegetables atevery meal. Season foods withhealthy unrefined oils and Celticsea salt to taste. prepare Curry-roasted Cauliflower withCilantro.about 20 minutes ahead pull squash from the oven and allow it tocool until comfortable enough to handle. prepare Spiced Spinach.Curry-roasted Cauliflower withCilantroabout 5 minutes aheadskill level: easy yield: 4 servings about 15 minutes ahead mash butternut squash with coconut oil,coconut milk and cayenne for MashedButternut Squash.Mashed Butternut SquashCurry-roasted Cauliflower is aneasy dish that pairs nicely withspiced spinach and butternutsquash.skill level: easy yield: 4 servings time:ingredients 1 medium butternutsquash, halved andseeded 1 tbsp coconut oil 1/4 cup CocoBiotic dash cayenne pepperCoconut oil is a good sourceof lauric acid - a fat that isthought to support thyroidhealth and immune systemfunction.water in the dish. Bake thesquash until tender - about45 minutes. Allow it to cooluntil it is comfortable enoughto handle, then scoop out itsflesh and transfer it to a mixing bowl.3. Beat the squash with coconut oil, CocoBiotic and adash cayenne pepper. Adjustseasoning as needed withCeltic Sea Salt and servewarm.5 minutes (active), 45 minutes oven, 15minutes (to cool)method1. Preheat oven to 400 F.2. Place your squash fleshside-down in a baking dishand pour about 1/2 cupBody Ecology Diet: Meal Plan: Week #2time: 5 minutes (active), 30 minutes(oven)ingredients 1 large heady cauliflower,chopped into florets 1 tbsp coconut oil,melted 2 tsp curry powder dash cayenne pepper 2 tbsp chopped freshcilantromethod1. Preheat oven to 400 F.2. Toss cauliflower, coconut oil,curry powder and cayenneinto a large mixing bowl andtoss gently to coat.3. Spread on a parchment-linedbaking sheet and bake for330 minutes, stirring oncehalfway through.4. Remove from oven, toss withcilantro and serve.Spiced Spinachskill level: easy yield: 4 servings time: 15 minutes (stove)ingredients 1 tbsp coconut oil 1 yellow onion, peeled andfinely minced 1 tsp grated ginger 2 tsp ground coriander 1/4 tsp ground cayennepepper 2 lbs spinach, stemsremoved and choppedcoarsely 1/4 cup vegetable stockor prepare Kombu stock(see supplemental recipes, page 6)method1. Heat oil in a skillet over amoderate flame until melted,then stir in minced onion,frying until fragrant andtranslucent.2. Stir in grated ginger, coriander and cayenne. Continuecooking for an additionalminute or so. Stir in spinach,cooking until wilted - about3 or 4 minutes. Stir in stockand simmer until liquid isevaporated, 6 to 8 minutes,and serve.BodyEcology.com

MENUBODY ECOLOGY3at least 4 and up to 24 hours ahead steam cauliflower and kale, then transferto the refrigerator.Scheduled For: remove the seeds, and chopit into 1/2-inch cubes. Placethe cubes of squash into abowl while you prepare theother ingredients.2. Warm oil in a heavybottomed stock pot, stir inshallot, ginger and lemongrass. Saute them gently incoconut oil until they softenand release their fragrance- about 4 minutes. Stir in thebutternut squash, and cookit with the shallot, ginger andlemongrass a further minuteor two. Pour in the stock,cover the pot, and simmerfor 30 to 40 minutes until thesquash softens.3. Turn off the heat. Stir in thesalt and cayenne pepper,and then puree the soup withan immersion blender untilperfectly smooth, with nolumps remaining. Drizzle withpumpkin seed oil, and serve.(Can be served chilled inwarmer months.)MENUSButternut Squash andLemongrass BisqueCurried Cauliflower & KaleSaladServe cultured vegetables atevery meal. Season foods withhealthy unrefined oils and Celticsea salt to taste.The soft sweet flavor of butternutsquash pairs nicely withthe fragrant citrus notes oflemongrass. Ginger helps tosoothe the stomach.about 45 minutes ahead prepare Butternut Squash andLemongrass Bisque.about 5 minutes ahead prepare vinaigrette for salad, platecauliflower and kale, then dress withvinaigrette and serve supper.Butternut Squash andLemongrass Bisqueskill level: easy yield: 2 qts time: 45minutes (stove)ingredients 1 small butternut squash 2 tbsp coconut oil 1 shallot, minced 2 tsp grated ginger 1 (4-inch) stalklemongrass, sliced thin 6 cups vegetable broth(or use the supplementalrecipe for Kombu Broth) 1 tsp Celtic Sea Salt 1/4 tsp cayenne pepper pumpkin seed oil, toservemethod1. Peel the butternut squash,cut it in half length-wise,Body Ecology Diet: Meal Plan: Week #2Curried Cauliflower & KaleSaladbite-sized florets1 bunch kale (preferablyLacinato), trimmed oftough stems and slicedinto 1/4-inch ribbonsfor the vinaigrette juice of 2 limes 1 clove garlic, minced 1 tsp curry powder 3 drops Body Ecology Stevia LiquidConcentrate 2 tbsp pumpkin seed oil 2 tbsp olive oil method1. Place cauliflower florets andkale into a steamer basket,and steam over rapidlyboiling water until verytender and easily digested,about 8 minutes. Transfer toa bowl, and refrigerate untilcold - at least 4 and up to 24hours.2. Whisk lime juice with garlic,curry powder, stevia and oils.3. Plate the chilled cauliflowerand kale, dress with curryvinaigrette and serve.skill level: easy yield: 4 generousservings time: 8 minutes (stove), 4 to24hours (refrigeration), 5 minutes (active)ingredientsfor the salad 1 medium headcauliflower, chopped into4BodyEcology.com

Ferment: Sauerkraut withGreen Apple and CarawayBreakfast: Acai BerrySmoothieSpecial Treat: CranberrySorbetBerries are extraordinarily richin antioxidants as well asheatsensitive vitamins.Sauerkraut with Green Appleand Carawayskill level: easy yield: about 1 1/2 qts time: 10 minutes (active), 7 to 10 days(fermentation)ingredients 1 package Body EcologyVegetable Starter Culture 1 scoop EcoBloom 2 tsps Celtic Sea Salt 3 heads cabbage, coredand finely shredded 2 green apples, coredand finely shredded 2 teaspoons carawayseedsmethod1. Whisk the contents of 1package Body EcologyVegetable Starter Culturewith 1 scoop ecobloomand 1/2 cup warm waterand allow to rest whileyou prepare the otheringredients.2. Toss cabbage, apple andcaraway and sea salttogether in a large bowl andknead together by handto break up the shreds ofBody Ecology Diet: Meal Plan: Week #2cabbage. Pour in VegetableStarter Culture mixture.3. Layer cabbage and applesin a mason jar and packtightly with a wooden spoonso that the liquid submergesthe cabbage and apples.Leave at least 1 inch of headspace and ferment at roomtemperature for 7 to 10 daysbefore tasting. Store in thefridge.Acai Berry Smoothieskill level: easy yield: 4 servings time: 30 minutes (soaking), 5 minutes(active)ingredients 1 cup CocoBiotic 1/2 cup acai berry juice 3 drops Body Ecology LiquidStevia Concentrate, optionalmethod1. Toss all ingredients intoa blender and processuntil smooth. Sweeten, asneeded, with Body EcologyLiquid Stevia Concentrate.5Cranberry Sorbetskill level: easy yield: about 1 qt time: 15 minutes (thawing), 5 minutes(active)ingredients 6 cups frozencranberries 1 1/2 cups CocoBiotic 10 to 12 drops BodyEcology Liquid SteviaConcentrate 1 tsp vanillamethod1. Allow berries to thawfor 15 minutes at roomtemperature.2. Place berries, CocoBiotic,Body Ecology Liquid SteviaConcentrate and vanillainto a food processor,and process until it formsa smooth sorbet. Serveimmediately or spoon into afreezer-proof container andfreeze.BodyEcology.com