Transcription
MITO FOOD PLANWeekly Planner and RecipesVersion 3
MITO FOOD PLAN – A WEEK OF MEALS & SNACKSDAY 1Breakfastn Baked Spinachand CheeseOmelet*DAY 2n Chia BerryMangoSmoothie*n Berries–½ cDAY 3n Poached Eggsover SwissChard*n Berries–½ cDAY 4n BlueberryPecan FlaxMuffin*DAY 5n Cocoa KaleSmoothie*DAY 6n Egg Pesto FlaxWrap*n Fresh MixedBerries–½ cn PeppermintGreen TeaSnackn Almonds–2 Tn Celery–1-2 sticks n Brazil Nuts–2-3n Pecans–2 Tn Almond Butter–n Seaweed1TLunchn Quick Salmonor Tuna Salad*n Mixed Greens &Pepper Stripsn MCT Olive Oiln LO Slow CookerBuffalo Brisket*n Baby Greenswith BlackberryVinaigrette*Snacks*n MexicanChicken Soup*n Topped withAvocado andCilantron LO Green TeaPoached Cod*n LO SesameBroccoli*DAY 7n Grain-FreePumpkinPancakes*n Topped withUnsweetenedApple Saucen Tamari GreenTea Hard-BoiledEggs*n Cashew-DustedKale Chips*n MarinatedVegetables*n AlmondButter–1 Tn Turkey Avocado n ChickenWrap*n Celery–1-2 sticksCoconut MilkSoup*n Basic Greens*n EdamameCollard Wrap*n Savory SeedCrackers*Vinaigrette*Snackn Pistachio Nuts–2Tn SeaweedSnacks*Dinnern Slow CookerBuffalo Brisket*n Roastedn Avocado–½,n Walnuts–2 Tsliced w/Cumin,S&P, LemonJuicen Shrimp ShiratakiStir-Fry*n Miso Soup*BalsamicVegetables*n Spinach,berries, grassfed buffalo,wild Alaskansalmon,almonds,coconut oil,olive oil, onion,arugula,asparagus,almonds,seaweedn Green TeaPoached Cod*n Avocado LimeSoup*Broccoli*n Coconutmilk, spinach,green tea,cinnamon, chiaseeds, mango,blueberries,olive oil,walnuts,almond butter,avocado,broccoli,bambooshoots,seaweedn SunflowerSeeds–2 TRed Pepper &Jicama Stripsn CheesyEggplant Bake*n BruschettaSpaghettiSquash*n Mixed GreensBell PepperSauté withArugula*TherapeuticFood Focusn Brazil Nuts–2-3n Cucumber,n Sesamen Mushroom andn Nut Hummus*n Swiss chard,onion, berries,olive oil, grassfed butter,ghee, coconutoil, green tea,avocado,turmeric,broccoli,walnutsn Blueberries,flax seed,cinnamon,green tea,broccoli,onion, oliveoil, almonds,turmeric,spinach,seaweed,coconut oiln Slow CookerChicken Curry*n Sautéed BabyBok Choy*n SpringVegetableSaladn Almonds,avocado,coconutmilk, kale,spinach, beansprouts, onion,bok choy,asparagus,olive oiln MarinatedSteak*n ZucchiniMushroomPasta*n PomegranateSpinach Salad*n Flaxseed,spinach,coconut oil,berries, kale,cashews,grass-fedbeef, cannedcoconutmilk, olive oil,pomegranate,walnutsn CoconutChocolateTruffles*n PoachedSalmon withEscarole*n Miso LemonAsparagus*n Garlic MashedCauliflower*n Almonds, oliveoil, chia seed,collard greens,avocado,flaxseed,wild salmon,onion, cannedcoconut milk,escarole,asparagus,cauliflower,coconut oil*Recipe included Leftover – LOGreen Tea Emphasis: Aim for 1-2 cups per day, served hot or cold. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – SHOPPING GUIDEFresh ProduceVegetablesMeat/Fish/Eggs/Plant Proteinso Carrots–2 medo Baby Spinach–2½ lbso Chicken Breast, no bone/skin–1 lbo Spring Mix–large 12-16 oz pkgo Kale–4 bunches (12-16 c)o Swiss Chard (Red)–1 largebunch (4 c)ooooooCollards–1 large bunchooooJalapeno–11 smBaby Bok Choy–4 poundsEscarole–2 large heads (2 lbs)Arugula–4 cRomaine Lettuce–6 leavesPeppers, Red–4, Orange–1,Yellow–1Red Onion–3 medGreen Onion & Shallots–1bunch eachmincedooooooooooooskin–2.5 lbo Grass-Fed Buffalo Briskit–3 lbo Grass-Fed Tenderloin Steak–1 lb (cut into four 4 oz fillets)ooooCelery–1 bunchSquash, Spaghetti–1 medBroccoli–3 heads (8-10 c)Bean Sprouts– ¼ cTomatoes, cherry or grape–4 cTomatoes, plum type–7-8Cilantro–2 bunches; Parsley–1bunch; Basil–2 bunchesWild Cod–1 lb (4 fillets)Wild Salmon–1½ lb (4-6 oz fillets)Shrimp–½ lb (8 oz)Sliced Turkey Breast, nitratefree–4 sliceso Organic Cage Free Eggs–2 dozo Tofu, firm organic, nonGMO–12 ozYellow Onion–4 medo Garlic–6-7 bulbs or 32 oz jaroooooooo Chicken, Thigh, no bone/Dairy/Dairy AlternativeooooooooooGhee–¾ c (12 T)Butter, grass-fed–½ c (8 T)Ricotta–16 ozSour Cream–¼ cParmesan Cheese–1 cMozzarella–2 cMonterey Jack–1½ cSwiss Cheese–1 sliceGoat Cheese–⅓ c, 2 slicesAlmond Milk, unsweetened–2 cGrains/LegumesCondiments/OilsNONEooooooTamari Sauce, wheat free–8 ozooooMirin–4 oz (½ c)Miscellaneouso Local Honey–1 To Hummus, roasted garlic–⅔ co Vegan Protein Powder, vanilla–1 scoopooooGreen Beans, petite–2 cMushrooms, reg–8 oz;Portabella–2 med; crimini–8oz, ( ½ lb), baby bellas–8-10;Shitake–4 oz ( ¼ lb)Asparagus–3 bunchesJicama–1 smKohlrabi–3 medRadish–1 bunchCucumber, English–3 medBamboo Shoots–4 ozStevia–4 packets ( 4 tsp)Cocoa Powder,unsweetened–1 c(70%)–8 ozo Applesauce, unsweetened–1 co Seaweed: Nori–8 sheets,Wakame–3 inch stripoooooSun-Dried Tomatoes–½ cTahini, organic–1 cBasil Pesto, dairy free–8 ozNutritional Yeast–1 TMiso–6 ozCanned Goodso Organic Chicken Broth–3 qto Organic Chicken Broth–15 ozo Artichoke Hearts,Coconut Oil–10 ozMCT oil–2 oz (⅛ c)Sesame Oil–7 TVinegars: Balsamic–8 oz;Rice–4 T; Red Wine–3 TDijon Mustard–3 TFish Sauce–2 T (optional)Sriracha–sm bottle (optional)Spiceso Sea Salto Black Peppero Garlic, Onion, and WasabiPowdersooooBaking PowderDried Basil and OreganoRed Pepper FlakesAlmond & Vanilla Extract–1 teacho Tarragono Coriander, Cinnamon, Cumin,Curry Powder, Turmeric,Cayenne, Ginger, Paprika,Nutmego Xanthan Gum–¼ tquartered–14 ozFrozen FoodsZucchini–1 medCauliflower–1 med headPeppermint Tea–2-3 bagso Bittersweet ChocolateGinger Root–4-5 inchesEggplant–1 medGreen Tea–5 cOlive Oil–24 ozoooooBlueberries–⅓ cMangos–⅓ cGreen Beans, Petite–16 ozEdamame, organic–10 ozBaby Peas–1 cooooooHearts of Palm–14 ozShirataki Noodles–two 8 oz pkgsBlack Olives, pitted–6 ozTomato Sauce–8 ozWild Salmon or Tuna–two 7oz canso Pumpkin Puree,Fruit, Freshooooooounsweetened–½ cBlackberries–¼ cTime Saver Tips:Lime–4 medn Make 1-2 extra hardboiled eggsLemon–7-8 medOrange–1 smSeasonal Berries–2 cAvocado–7 medPomegranate Arils–½ c ormay be purchased frozenNuts/SeedsCoconut Milk, organic–4 canson day 5 morning snack for Day 6Breakfast-Egg Pesto Flax Wrap.n Purchase all canned goods,nuts/seeds, condiments andspice mixtures in low sodiumor no salt added forms ifavailable. Choose organic allfood items whenever possible.ooooooooooooAlmonds, raw–1½ cAlmond Butter–2 TAlmond meal–2 TSunflower Seeds, toasted–½ cPecans–¼ cWalnuts–1 cGround Flaxseed–1 cChia Seed–½ cPistachios–2 TSesame seeds–2 TBrazil Nuts–6Cashews–½ c 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPE INDEXFats & Oils:Non-Starchy Vegetables:55Avocado Lime Soup*14 Chicken Coconut Milk Soup*6Baby Greens with Blackberry Vinaigrette16 Coconut Chocolate Truffles7Baked Spinach and Cheese Omelet*18 Egg Pesto Flax Wrap*8Basic Greens19 Flax Wrap*10 Bruschetta Spaghetti SquashAvocado Lime Soup*25 MCT Olive Oil Vinaigrette11 Cashew-Dusted Kale Chips*30 Nut Hummus*12 Cheesy Eggplant Bake38 Seaweed Snacks17 Edamame Collard Wrap*45 Turkey Avocado Wrap*20 Garlic Mashed CauliflowerNuts & Seeds:9Blueberry Pecan Flax Muffin*11 Cashew-Dusted Kale Chips*13 Chia Berry Mango Smoothie*15 Cocoa Kale Smoothie18 Egg Pesto Flax Wrap*19 Flax Wrap*30 Nut Hummus*37 Savory Seed Crackers45 Turkey Avocado Wrap*24 Marinated Vegetables28 Miso Soup27 Miso Lemon Asparagus29 Mushroom and Bell Pepper Sauté with Arugula31 Poached Eggs over Swiss Chard*32 Poached Salmon with Escarole*33 Pomegranate Spinach Salad*34 Quick Salmon or Tuna Salad*35 Roasted Balsamic Vegetables36 Sautéed Baby Bok Choy39 Sesame BroccoliProteins:40 Shrimp Shirataki Stir-Fry*742 Slow Cooker Chicken Curry*Baked Spinach and Cheese Omelet*14 Chicken Coconut Milk Soup*43 Spring Vegetable Salad18 Egg Pesto Flax Wrap*46 Zucchini Mushroom Pasta21 Grain-Free Pumpkin Pancakes*22 Green Tea Poached Cod23 Marinated SteakLegumes:17 Edamame Collard Wrap*26 Mexican Chicken SoupStarchy Veggies:31 Poached Eggs over Swiss Chard*21 Grain-Free Pumpkin Pancakes*32 Poached Salmon with Escarole*34 Quick Salmon or Tuna Salad*40 Shrimp Shirataki Stir-Fry*41 Slow Cooker Buffalo Brisket42 Slow Cooker Chicken Curry*Fruit:9Blueberry Pecan Flax Muffin*13 Chia Berry Mango Smoothie*33 Pomegranate Spinach Salad*44 Tamari Green Tea Hard-Boiled Eggs45 Turkey Avocado Wrap**Asterisks refer to recipes that are in more than onefood category.All recipes are included on the following pagesin alphabetical order. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES5Avocado Lime SoupMakes 6 servings (1 serving 1 cup)n¼ cup fresh lime juice (juice of 2 limes)n1½ cup cucumber chunksNutrition(per serving):n1 stalk celeryn6 leaves Romaine lettucen1 avocadon¼ cup fresh cilantron2 cups watern½ teaspoon sea saltCalories: 64Fat (g): 5Sat. Fat (g): 1Chol (mg): 0Sodium (mg): 168Carb (g): 5Fiber (g): 1Protein (g): 1n½ teaspoon cuminDirections1.Using blender or food processor, blend together all ingredients untilsmooth.2.Serve cold. Garnish with extra chopped cilantro, if desired.Core Food Plan(per serving):Fats & Oils: 1ns Veg: 1Tip: For a variation, substitute the juice of 1 lemon for the lime juice, parsleyfor the cilantro, and hold the cumin. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES6Baby Greens with Blackberry VinaigretteMakes 2 servingsDressing:n¼ cup fresh or frozen blackberries (defrost if frozen)Nutrition(per serving):n1 teaspoon coarsely chopped shallotsn1 tablespoon extra-virgin olive oiln2 teaspoons fresh lemon juicen1 teaspoon balsamic vinegarn¼ teaspoon Dijon-style mustardn1 pinch sea saltCalories: 198Fat (g): 16Sat. Fat (g): 3Chol (mg): 7Sodium (mg): 187Carb (g): 9Fiber (g): 3Protein (g): 6n1 pinch freshly ground pepperSalad:n4 cups lightly packed mesclun salad mixn2 tablespoons crumbled fresh goat cheesen3 tablespoons chopped walnutsCore Food Plan(per serving):Nuts & Seeds: 0.5Fats & Oils: 3ns Veg: 2Directions1.Place all dressing ingredients in blender or mini food processor and blend until dressing is creamy andsmooth. Let dressing stand in refrigerator for up to 24 hours before using.2.When ready to serve salad, divide salad greens between 2 plates. Add goat cheese, then drizzle 2tablespoons of dressing over each salad. Top with chopped walnuts.* Dairy-free version: Omit goat cheese and prepare as directed. Substitute cashew cheese for goat cheeseif desired. Nutritional analysis is calculated with dairy ingredients included. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES7Baked Spinach and Cheese OmeletMakes 8 servings (1 serving one 3-inch by 4-inch piece)n¼ cup buttern1 pound fresh spinach, washedNutrition(per serving):n¼ teaspoon saltn¼ teaspoon peppern8 large eggs, beatenn¾ cup whole milk ricottan½ cup heavy creamn1 tablespoon chopped fresh basil (or ½ teaspoon dried basil)Calories: 256Fat (g): 21Sat. Fat (g): 12Chol (mg): 268Sodium (mg): 298Carb (g): 5Fiber (g): 1Protein (g): 13n¾ cup chopped plum tomatoesn¾ cup shredded whole milk mozzarellan¼ cup thinly sliced scallionsCore Food Plan(per serving):Proteins: 1.5Fats & Oils: 3.5ns Veg: 1Directions1.Preheat oven to 325 F.2.Melt butter in large skillet. Add fresh spinach, salt, and pepper. Cook spinach until wilted. Set aside.3.In a large mixing bowl, combine eggs and ricotta. Stir in cream and basil. Fold in spinach, tomato,mozzarella, and scallions. Spread evenly in a greased baking dish (2-quart casserole or 12-inch by 8-inchdish or equivalent).4.Bake for 30–35 minutes or until a knife inserted near the center comes out clean. Allow to stand for10–15 minutes before serving.Tip: This omelet makes a nice brunch dish and includes brain-healthy spinach. In place of 1 pound of freshspinach, you could use a 10 ounce box of frozen spinach (thawed and squeezed dry).* Dairy-free version: Omit ricotta and mozzarella cheese; substitute canned coconut milk for heavy creamand coconut oil for butter. Omitting dairy still results in a vegetable omelet that tastes wonderful. Thenutrition analysis above includes the dairy ingredients. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES8Basic GreensMakes 6 servings (1 serving ½ cup)n1 large bunch kale, collard greens, or bok choy, washedn2–3 cloves garlic, minced or cut into sliversNutrition(per serving):n1 tablespoon olive or coconut oiln½ cup low-sodium vegetable or chicken brothCalories: 56Fat (g): 3Sat. Fat (g): 0Chol (mg): 0Sodium (mg): 35Carb (g): 7Fiber (g): 1Protein (g): 2Directions1.Cut out the tough center stem from the kale or collard greens; chop orslice greens into small pieces. Bok choy has no tough center so just chopinto small pieces.2.Sauté garlic in olive or coconut oil for about 30 seconds over mediumheat. Add chopped greens and sauté for about 3–4 minutes more.3.Bok choy needs no further cooking. For kale or collard greens, add broth,cover, and simmer over low heat for about 10 minutes.Core Food Plan(per serving):Fats & Oils: 0.5ns Veg: 1.5Tip: For a variation, add small amounts of any of the following alone or incombination: dry chipotle pepper, balsamic vinegar, ground cumin, or currypowder. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES9Blueberry Pecan Flax MuffinMakes 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 oilDirections1.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. Addground flax, baking powder, stevia, cinnamon, and sea salt. Mix until allingredients are moistened. Add berries and pecans, and stir to mix.3.Pour mixture into a greased ramekin. Bake in a preheated 350 F ovenfor 7–10 minutes. (Muffin should puff up and be firm to the touch whendone, or when a tooth pick inserted comes out clean.)4.Let cool slightly. Use a knife to loosen the muffin from the sides, andinvert ramekin onto a small plate.5.Cut in half to cool before eating. Add a small smear of grass-fed butter,ghee, or coconut oil for a bit more flavor.Core Food Plan(per serving):Proteins: 1Nuts & Seeds: 2Fats & Oils: 2.5Fruit: 0.5Tip: This also makes a great pancake batter. It can be poured into anoiled skillet to make 1–2 small pancakes. (Optional to use 1 teaspoon localhoney instead of stevia, if desired, but note that honey was not used in thenutritional analysis.) 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES10Bruschetta Spaghetti Squash6 servings (1 serving 1 cup)n1 medium spaghetti squashn2 tablespoons olive oilNutrition(per serving):n2 cups cherry tomatoesn¼ cup red onion, finely dicedn2 garlic cloves, mincedn2 tablespoons fresh basil, cut julienne-stylen2 tablespoons balsamic vinegarn½ teaspoon sea saltCalories: 156Fat (g): 15Sat. Fat (g): 2Chol (mg): 3Sodium (mg): 227Carb (g): 5Fiber (g): 1Protein (g): 2n¼ teaspoon cracked black peppern¼ cup extra-virgin olive oiln¼ cup Parmesan cheeseCore Food Plan(per serving):Fats & Oils: 3ns Veg: 1Directions1.Preheat oven to 350 F. Prepare the squash by rinsing, drying, and poking it 3–4 times with a forkor knife. Bake for 45–55 minutes. It is done when a knife can be inserted easily (be careful not toovercook till too soft on the inside). Remove from oven, set aside, and allow to cool completely.2.Cut the squash in half lengthwise. Remove the seeds by hand or with a spoon. Then take a fork andscrape the inside of the squash, filling a bowl with the “shreds.” Drizzle 2 tablespoons olive oil over theshredded squash and toss. Set aside.3.Cut the tomatoes into quarters and set aside. In a medium bowl, mix together garlic, basil, balsamicvinegar, sea salt, and black pepper. Whisk in ¼ cup olive oil (slowly streaming in the oil whilewhisking). Add the cut tomatoes to the dressing. Allow to marinate for 15–20 minutes.4.Toss the tomato mixture with spaghetti squash. Serve cold or warm (gently reheated). Toss withParmesan cheese just before serving.Tip: This can be made in advance, but do not toss the squash and tomato mixture together until readyto serve. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES11Cashew-Dusted Kale ChipsMakes 16 servings (1 serving ⅓ cup)n2 pounds kalen¼ cup melted ghee or coconut oilNutrition(per serving):n1 tablespoon lemon juice (optional)n½ teaspoon sea saltn⅓ cup raw cashews, groundn1 tablespoon nutritional yeastCalories: 87Fat (g): 6Sat. Fat (g): 3Chol (mg): 9Sodium (mg): 85Carb (g): 7Fiber (g): 1Protein (g): 3Directions1.Preheat oven to 350 F (if baking in oven and not in a dehydrator).Core Food Plan(per serving):2.Strip the kale from the tough stems. Rinse thoroughly and dry. Tear orchop into smaller pieces and set aside.3.Make a dressing in a large bowl with the oil, lemon juice, and salt. Tosswith kale to coat. Massage for about 1 minute to break down vegetablefibers.Nuts & Seeds: 1Fats & Oils: 0.5ns Veg: 14.Sprinkle kale with ground nuts and nutritional yeast. Toss again.5.Place kale in a single layer on dehydrator sheets or baking pans. Singlelayers provide the best results from dehydrating or baking. If kale is piledin more than one layer it will steam and not get crispy.6.Dehydrate for 2 hours or according to dehydrator directions for greens.If baking in oven, bake for 15 minutes until leaves are crispy andcrunchy. Allow to cool completely before serving or storing in an airtightcontainer.Tip: These kale chips turn out best in a dehydrator. Watch closely if baking inoven, as kale can burn easily. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES12Cheesy Eggplant BakeMakes 6 servings (1 serving one 4-inch by 4-inch piece)n1 eggplant, cut crosswise into ½-inch thick slicesn½ cup extra-virgin olive oil, dividedNutrition(per serving):n½ yellow or Spanish onion, choppedn2–3 cloves garlic, mincedn2 tablespoons sun-dried tomatoesn4–6 cups spinach leavesn2 tomatoesn1 cup tomato sauceCalories: 375Fat (g): 30Sat. Fat (g): 10Chol (mg): 43Sodium (mg): 532Carb (g): 14Fiber (g): 4Protein (g): 14n1 cup whole milk ricotta cheesen1 cup shredded whole-milk mozzarella cheese (4 ounces)n4–5 basil leaves, sliced into ribbon-like shredsn½ cup (2 ounces) grated Parmesan cheeseCore Food Plan(per serving):Proteins: 1Fats & Oils: 5.5ns Veg: 3Directions1.Preheat oven to 325 F.2.Slice the eggplant. Set aside 2 tablespoons of the olive oil. Use the rest of the oil to brush both sidesof the eggplant slices. Place the slices in a baking dish (2-quart casserole or 12-inch by 8-inch dish orequivalent), and bake for 20 minutes.3.Meanwhile, add the remaining 2 tablespoons oil to a large skillet set over medium heat. Add the onion,garlic, sun-dried tomatoes, and spinach and cook until the onion softens.4.After 20 minutes, remove eggplant from oven. Cut the 2 fresh tomatoes into wedges and distribute theseevenly over the eggplant. Spread the cooked spinach mixture evenly over the top. Top the spinach withthe tomato sauce.5.In a medium bowl, mix together the ricotta, mozzarella, and fresh basil. Spread this mixture over thetomato sauce and sprinkle with Parmesan cheese.6.Bake uncovered until bubbling and the cheese is melted, about 30 minutes.* Dairy-free version: Omit all cheese and prepare as directed. Nutritional analysis includes dairy ingredients. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES13Chia Berry Mango SmoothieMakes 2 servingsn½ cup cold green tean1 cup full-fat canned unsweetened coconut milkNutrition(per serving):n2 tablespoons chia seeds, whole or groundn¼ teaspoon cinnamonn½ teaspoon fresh ginger, mincedn1 tablespoon fresh lemon juicen⅓ cup frozen blueberries, no sugar addedn⅓ cup frozen mango, no sugar addedCalories: 323Fat (g): 28Sat. Fat (g): 23Chol (mg): 0Sodium (mg): 32Carb (g): 19Fiber (g): 2Protein (g): 5n¼–½ cup ice to increase thickness, if desired (especially use if usingfresh fruit instead of frozen)n1 cup packed baby spinachnStevia, to taste (optional)Core Food Plan(per serving):Nuts & Seeds: 1Fats & Oils: 4.5ns Veg: 0.5Fruits: 1Directions1.Add ingredients in the order listed (ending with baby spinach).2.Blend at very low speed until ingredients are mixed, then graduallyincrease speed to high, and blend well for 1 minute. Serve immediately.Tip: If unable to serve immediately, omit chia or other seeds as they willgel and possibly make the smoothie less palatable for some. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES14Chicken Coconut Milk SoupMakes 8 servings (1 serving 1 ¼ cups)n1 tablespoon coconut oiln½ small onionNutrition(per serving):n2–3 jalapeno peppers, seeds removed, dicedn1 cup chopped Swiss chardn½ teaspoon sea saltn1½ quarts chicken stockn1 can (13.5 ounces) full-fat unsweetened coconut milk (about 1½ cups)n1 pound cooked shredded chicken (white and dark meat)Calories: 289Fat (g): 17Sat. Fat (g): 13Chol (mg): 64Sodium (mg): 476Carb (g): 6Fiber (g): 1Protein (g): 27n1 tablespoon grated fresh gingern2 tablespoons fish sauce (optional)n2–4 tablespoons fresh lime juice (juice from one 1–2 limes)nChopped fresh cilantro for garnishCore Food Plan(per serving):Proteins: 3Fats & Oils: 2ns Veg: 1Directions1.In a large saucepan, heat coconut oil over medium heat. Add onion and pepper and sauté for 1 minute.Add Swiss chard and salt and cook for 1–2 minutes more.2.To this, add chicken stock (ideally, have this already heated) and remaining ingredients except for thecilantro. Bring to light boil, then lower to a simmer and cook for 5–10 minutes.3.Serve garnished with fresh cilantro.Tips: As a time saver, low-sodium organic chicken broth and 1 small or ½ medium-sized rotisserie chickendeboned, skinned, and shredded/chopped work great in this recipe. If you like it spicy, add morejalapeno peppers to taste. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES15Cocoa Kale SmoothieMakes 2 servingsn1½ cups unsweetened almond milkn½ cup full-fat canned unsweetened coconut milkNutrition(per serving):n1 scoop protein powder*n1 small avocadon1 tablespoon cocoa powdern1 teaspoon almond extractn½ cup ice cubesnStevia, to taste (optional)Calories: 381Fat (g): 30Sat. Fat (g): 13Chol (mg): 0Sodium (mg): 252Carb (g): 20Fiber (g): 6Protein (g): 15n1–2 cups loosely packed chopped kaleDirections1.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 ice and blend until you achieve desired thickness.Core Food Plan(per serving):Proteins: 1Nuts & Seeds: 2Fats & Oils: 4ns Veg: 1Fruit: 0.5Tips: Typical varieties of protein powder include whey, organic soy, rice,pea, and hemp. Should be sweetened with stevia only or unsweetened.1 scoop should provide 17 g of protein. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES16Coconut Chocolate TrufflesMakes 30 truffles (1 serving 2 truffles)n½ cup full fat canned unsweetened coconut milkn1 teaspoon almond, orange, vanilla, or hazelnut extractNutrition(per serving)n8 ounces bittersweet dark chocolate (at least 70% cocoa), finely choppedn¼ cup cocoa powder or chopped nuts for coatingCalories: 98Fat (g): 10Sat. Fat (g): 6Chol (mg): 0Sodium (mg): 4Carb (g): 6Fiber (g): 2Protein (g): 2Directions1.In a small saucepan, bring the coconut milk to a simmer. Stir in theextract, then pour the mixture over the chocolate in a separate bowl. Letstand a few minutes before stirring until smooth. Allow to cool, thenrefrigerate for 30 minutes to 1 hour. (Remove mixture from refrigeratorwhile it is still malleable.)2.Using a small spoon, form 1-inch balls and roll them quickly betweenyour palms. Place balls on a baking sheet lined with a parchment paper.Refrigerate overnight.3.Roll in cocoa powder or chopped nuts. Store the truffles in an airtightcontainer in the refrigerator for up to a week.Core Food Plan(per serving):Fat & Oil: 2 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES17Edamame Collard WrapMakes 6 servings (1 serving 1 wrap)n10-ounce bag frozen, shelled organic, edamame ( 2¼ cups)n4 cups water, dividedNutrition(per serving):n¾ teaspoon plus 1 pinch sea salt, dividedn6 collard leavesn¼ cup tahinin¼ cup fresh lemon juicen2 cloves garlicn2 tablespoons extra-virgin olive oilCalories: 242Fat (g): 18Sat. Fat (g): 3Chol (mg): 0Sodium (mg): 285Carb (g): 14Fiber (g): 5Protein (g): 9n12 red pepper stripsn1 tomato, sliced thin, and each slice halvedn1 avocado, sliced into 6 portionsDirections1.In a medium saucepan, cook edamame in 2 cups boiling water for about5 minutes. Drain and set aside to cool.2.In a large sauté pan or medium stockpot, bring 2 cups water to a boil.Add a pinch of sea salt. Place the collard greens in the water, cover, andturn off heat. Allow to sit for 1 minute. Rinse the collard leaves undercold water, drain, lightly pat dry, and set aside.3.Put the cooled edamame in a food processor with the tahini, remaining ¾teaspoon sea salt, lemon juice, and garlic. Blend for about 10 seconds. Addolive oil slowly thru the tube while the processor is running. Add moreolive oil if consistency is not smooth and creamy. Adjust seasonings, ifneeded.4.On a large cutting board or on individual plates, lay out each steamedcollard leaf. Evenly divide the red peppers, avocado, and hummus amongthe 6 collard leaves. Roll the collard leaves as you would a tortilla, andenjoy.Core Food Plan(per serving):Protein: 0.5Legume: 0.5Nuts & Seeds: 0.5Fats & Oils: 2.5ns Veg: 1Tips: The edamame filling can be enjoyed as a hummus with brain-friendlycruciferous veggies for dipping, such as daikon radish, kohlrabi, andcauliflower. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES18Egg Pesto Flax WrapMakes 1 servingn1 Flax Wrap (see page 19)n1 tablespoon basil pesto or sun-dried tomato pesto (dairy free)Nutrition(per serving):n1 hard-boiled egg, peeled and sliced thinlyn2 thin slices of tomatonHandful of baby spinach leaves or shredded lettuce (about a ½ cup)Calories: 487Fat (g): 42Sat. Fat (g): 21Chol (mg): 432Sodium (mg): 491Carb (g):11Fiber (g): 7Protein (g): 20Directions1.Spread the pesto in a line down the center of a cooled wrap. Layer thiswith the sliced egg, then the tomato slices. Top with spinach or lettuceand roll up.Tip: This wrap can be prepared in advance and refrigerated.Core Food Plan(per serving):Proteins: 2Nuts & Seeds: 1.5Fats & Oils: 6.5ns Veg: 1 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES19Flax WrapMakes 1 servingn3 tablespoons ground flaxseedsn¼ teaspoon baking powderNutrition(per serving):n¼ teaspoon onion powdern¼ teaspoon paprikan1 pinch sea saltn4 teaspoons coconut oil, dividedn1 large eggn1 tablespoon waterCalories: 325Fat (g): 30Sat. Fat (g): 18Chol (mg): 216Sodium (mg): 303Carb (g): 8Fiber (g): 6Protein (g): 11Directions1.In a small bowl, mix together the ground flaxseeds, baking powder, onionpowder, paprika, and sea salt.2.Melt 1 tablespoon coconut oil and stir into the flaxseed mixture.3.In another small bowl, beat the egg and water until blended. Add to theflaxseed mixture.4.Heat a small skillet over medium-high heat and coat with 1 teaspooncoconut oil. Pour in the batter and spread evenly. Heat until cookedthrough and no longer moist. Remove from pan to a plate and let coolbefore topping with ingredients.Core Food Plan(per serving):Protein: 1Nuts & Seeds: 1.5Fats & Oils: 4.5Tip: You can use a microwave to prepare this, although cooking on astovetop is preferable. Grease a microwave-safe glass pie pan with 1teaspoon coconut oil. Pour in the batter and spread evenly over the bottom.Microwave on high for 2 to 3 minutes until cooked. Use a spatula to removeto a plate to cool. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES20Garlic Mashed CauliflowerMakes 4 servingsn1 medium head cauliflowern2 tablespoons virgin organic coconut oilNutrition(per serving):n3 tablespoons canned coconut milkn¼ teaspoon sea saltn1 clove fresh garlic (or 1 teaspoon garlic powder)n¼ teaspoon black pepperCalories: 117Fat (g): 9Sat. Fat (g): 8Chol (mg): 0Sodium (mg): 162Carb (g): 8Fiber (g): 4Protein (g): 3Directions1.Cut cauliflower into 4–6 pieces and steam until cooked but not overdone.Core Food Plan(per serving):2.Place in food processor with remaining ingredients, including herbs ofyour choice, and blend until cauliflower is the consistency of mashedpotatoes. Serve immediately.Fats & Oils: 2ns Veg: 1 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES21Grain-Free Pumpkin PancakesMakes 2 servingsn4 eggs, lightly beatenn2 tablespoons almond mealNutrition(per serving):n½ cup pumpkin puréen1 teaspoon vanilla extractn¼ teaspoon baking sodan1 teaspoon cinnamonn¼ teaspoon ground gingern¼ teaspoon ground nutmegCalories: 304Fat (g): 22Sat. Fat (g): 12Chol (mg): 424Sodium (mg): 568Carb (g): 10Fiber (g): 2Protein (g): 17n⅛ teaspoon ground clovesn¼ teaspoon saltn1½ tablespoon coconut oilCore Food Plan(per serving):Protein: 2Nuts & Seeds: 1Fats & Oils: 2.5s Veg: 0.5Directions1.Mix eggs in a large measuring cup or small bowl. Add almond meal,pumpkin, and vanilla. Stir to combine well. Mix in baking soda,spices, and salt.2.Heat a large griddle or pan. Add the coconut oil and allow to melt.Stir the oil into the pancake mixture, leaving just a little to use forcooking the pancakes.3.Cook pancakes until bubbles form on top, then flip and cookanother minute. 2015 The Institute for Functional Medicine
MITO FOOD PLAN – RECIPES22Green Tea Poached CodMakes 4 servingsn3 cups brewed green tean1 small red onion, very thinly slicedNutrition(per serving):n2 cups cherry tomatoes, halved, dividedn1 red or orange bell pepper, thinly slicedn3 sprigs fresh tarragon or basil, plus extra for garnishn¼ teaspoon red pepper flakes (optional)n1 ½ teaspoons sea salt, dividedn4 skinless cod fillets (4 ounces each)Calories: 156Fat (g): 6Sat. Fat (g): 1Chol (mg): 45Sodium (mg): 777Carb (g): 7Fiber (g): 2Protein (g): 20n½ teaspoon black peppern1 l
MITO FOOD PLAN - RECIPES 5 2015 T I F M Avocado Lime Soup Makes 6 servings (1 serving 1 cup) n ¼ cup fresh lime juice (juice of 2 limes) n 1½ cup cucumber chunks n 1 stalk celery n 6 leaves Romaine lettuce n 1 avocado n ¼ cup fresh cilantro n 2 cups water n ½ teaspoon sea salt n (per serving):½ teaspoon cumin Directions 1. Using blender or food processor, blend together all .
