The Cookbook to Defy Disease and Decay - Your Prescription to an Anti-Inflammatory Life
Citrus Salmon with Spinach Walnut PestoThis easy salmon dish gets a big flavor punch with the walnut pesto. For a more subtle approach, add a squeeze of lemon juice and a sprinkle of fresh thyme after baking.
Deviled EggsA classic favorite calls for a makeover with the use of homemade mayonnaise, eliminating inflammatory oils and preservatives. For alternative flavors, try adding in hot sauce or fold in some pesto. Tip: The freshest eggs are extremely difficult to peel. Take your next dozen eggs from the store and let them hang out in your refrigerator a few days before you hard boil them.
Spinach Walnut PestoThis spin on traditional pesto uses spinach in place of basil kicking up the nutrient level a few notches increasing your vitamin K, folic acid and iron intake. If you don't have walnuts on hand, substitute with pecans or pine nuts.
Basic Spinach QuicheThe versatility is endless with this crustless quiche. Add in 1 cup of leftover cubed or crumbled meat from last night's dinner to give this meal a protein kick.
Cauliflower Cottage PieIf you are wanting to plan in advance for guests, store bottom and top layer separately then just assemble and bake when ready.
Herb MixWe always keep a large jar of our herb mix close at hand in the kitchen. Use it on anything and everything! Toss on your salad greens, throw into soups or sprinkle on vegetables before roasting.
Pollo Verde De RicardoHaving flavorful shredded chicken on hand is a guaranteed way to avoid hunger pangs. This dish can be used on a number of occasions such as served with steamed zucchini, on top of sautéed spinach, in taco salad, or as an omelet filling. To kick up the spice; replace 1 or both cans diced mild green chilies with diced jalapenos and/or increase green pepper sauce to taste.
Cucumber Boats with GuacamoleThese are perfect finger food for a party, or just a quick snack. Short on time? Opt for prepared guacamole, but keep a careful eye on the ingredients list, as some sneak in inflammatory additives and unwanted fillers.
Mexican SlawTangy, crunchy and spicy, this slaw has it all. Perfect paired with pulled pork or double to recipe to share at a potluck.
MayonnaiseClassic mayonnaise with the use of healthy extra virgin olive oil. For a quick dip, stir in your choice of roasted garlic, fresh herbs, thai chile paste, or sun dried tomatoes.
Quick and Easy Breakfast SausageThese breakfast sausage patties make a quick meal on the go. Double the recipe and keep extras in your refrigerator to last you throughout the week.
Stuffed PeppersFor a vegetarian twist, omit ground meat and double the mushrooms. If you don't have bell peppers on hand, take a large zucchini, slice lengthwise and hollow out some of the flesh with a spoon. This filling also makes an excellent breakfast the next morning served with scrambled eggs.
Cauliflower RiceYou'll never miss your grains again with this staple. For a twist, try adding big flavor ingredients like chopped fresh herbs, coconut flakes or roasted red peppers.
Garlic and Herb Roasted AsparagusFresh herbs and high heat play a key role in this dish. Use whatever herbs you have on hand and if you're short on vinegar, try a squeeze of lemon to add a brightness element.
Basic Leaf SaladNeed a little motivation to keep up on our salad intake? Keep your taste buds guessing by changing the variety of greens from week to week and every now and then, throw in a veggie or greens that you are unfamiliar with.
Mashed Garlic CauliflowerCauliflower's versatility shines in this healthy alternative to mashed potatoes which is loaded with nutrients, packed with flavor, and satisfies with every bite.
Breakfast Egg Cups with Caramelized Leeks and Fresh DillLet leftovers cool, then refrigerate or freeze for later use. Delicious served with your favorite salsa.
Herbal Sun TeaTry combos such as Meyer lemon and mint, cinnamon vanilla, lemongrass ginger or strawberry and pomegranate.
Fresh Herb MeatloafThe secret to this flavorful meatloaf is in the use of sautéed mushrooms which retains moisture and keeps everything juicy while adding in an extra savory element. Serve with garlic mashed cauliflower for a classic favorite the whole family will enjoy.
Homemade KetchupMany prepared ketchups contain unwanted sweeteners like high fructose corn syrup. We've ditched those sugars and added bold flavors like allspice and cloves for a condiment that is versatile and tasty. Try it as a bbq sauce next grill night or add a dollop to your chili.
Crispy Oven Roasted ChickenA kid favorite, this roasted chicken is crunchy on the outside, tender and juicy on the inside and sure to please the whole family.
Chicken Jicama NachosYou'll never think of nachos the same again with this dish. You get all the crunch, and satisfying toppings without the need for oily, inflammatory corn chips.
Coconut Flour PancakesGrainless and delicious these pancakes will be a new staple in your breakfast routine.
Spaghetti SquashSpaghetti Squash becomes a versatile filling for many dishes and is a great alternative to pasta. To preheat the squash for easier cutting, poke a few holes with a knife and microwave for about 4 minutes per pound.
Cajun Chicken SaladExcellent served hot or cold, use this salad as your next filling for stuffed peppers, wrapped up in lettuce cups, or served over cauliflower rice.
Cajun SeasoningThis seasoning combo is a must have for the pantry, triple the batch and have it close on hand. Use as a rub on steaks, spice up your eggs or sprinkle on veggies and roast away.
Lemon Garlic ChickenDelicious served on steamed spinach or spiraled zucchini, this no fuss chicken is tender, lemony and delicious. Reserve cooking liquid to use as a base for a savory broth soup.
Creamy Garlic DressingMost store bought dressings contain a lot of additives and preservatives, and not near enough flavor. Solve that problem with this creamy garlic dressing that is sure to be a household favorite. Change up the flavors by stirring in prepared harissa or homemade pesto.
Greek Lemon DressingThis dressing also makes a lovely marinade for chicken, fish or drizzled over veggies before they're put on the BBQ.
Picnic Chicken SaladThis chicken salad is a great way to use up leftover chicken. None on hand? To poach: Place chicken in a skillet and cover with water. Add some additional flavoring like carrots, lemon and a few thyme sprigs. Bring to a boil, then reduce heat and very gently simmer for about 10-15 mins. Remove from heat and let stand in liquid for 10 mins. Reserve poaching liquid to use later as stock.
Simple Shrimp SaladSimple to prepare, this dish is a top choice for a light summer dinner. Delicious served in butter leaf lettuce, romaine or endive.
Slow Cooker Chicken Lettuce Wraps with Pineapple SalsaFor a lower sugar/carb salsa; mix 1 cup chopped tomatoes, ½ cup chopped onions, jalapeno (to taste) and 1 cup chopped cilantro. OR Omit Pineapple Salsa and serve shredded chicken in broth over cauliflower rice with a squeeze of lime juice.
Zucchini Cucumber ChipsThis is worth buying a dehydrator for if you don’t already have one. These chips make a great crunchy snack that substitutes well for other less healthy chips. Works well as a dipper for salsa or guacamole.
Spicy Buffalo Chicken DipNext time game day rolls around, serve your hungry fans with this zesty and creamy dip that is loaded with fiery goodness.
Chili Lime Pork StripsThis simple meal is a great choice for those, "Oh no! What are we going to eat for dinner!" moments. With these tangy pork strips, you'll have dinner to table in no time. Great wrapped in a butter lettuce leaf.
Almond Flour TortillasYou can use this recipe as a base, so try adding spices, herbs or any flavors you want. These are great for breakfast tacos or stuff them with a smashed hard boiled egg, avocado and top with salsa for a quick lunch.
Shrimp Skillet Scampi with Sautéed Garlic SpinachShrimp cooks up in a flash and is an excellent option for those busy weeknights. Keep a bag of frozen shrimp on hand as a quick way to add protein to a number of dishes.
Almond Butter CookiesNutty, chewy and deliciously soft, these cookies whip up in no time. Freeze up a batch and take them with you on your next road trip.
Spinach and Artichoke Dip with Sweet Potato and Yam ChipsEverybody loves artichoke dip. Now feel good about serving your family this healthy, dairy free, creamy appetizer. Try swapping artichokes for caramelized onions and omit spinach for a french onion version.
Ginger Green TeaTo serve, feel free to dilute with up to half water. The stronger the better! This tea will keep in a refrigerator for several days.
Jes's Turkey BurgerLow in fat and high in protein, these turkey patties will become a protein staple for your family. Turkey adapts well to seasonings so be adventuresome with your choice of flavors or hit it with a dose of fresh lemon juice for a strong finish.
Crockpot Carolina Pulled PorkThis tangy style pork gets a burst of flavor from the bold rub and remains tender from the help of the apple cider vinegar. Use this dish the next time the whole family comes for dinner.
Tri-color SaladEasy on the eyes and on the palate, this colorful salad is a great addition to any meal. If you don't have zucchini on hand, use finely chopped broccoli florets.
Cauliflower Steaks with Caper ChimichurriThese steaks feel "meaty" with their thick cuts, seared crispy edges and accompanied sauce. Once placed in the pan, be patient to allow for optimal browning as you only want to flip the steaks once.
Spiced Salmon with Grape Tomato SalsaGet your healthy dose of Omega 3's with Spiced Salmon. This unique combo of fresh thyme, smoked paprika, lemon and garlic crate a dazzling rub for these salmon steaks. Feel free to roast or bar-b-que, and if your inclined to make a raw salsa, omit the wine.
Buffalo MeatballsBuffalo is a nice change to our everyday ground beef while still keeping the amount of fat in check. If time allows, simmer the sauce for at least one hour and serve over raw or gently steamed zucchini spiral noodles.
Poached Halibut with Lemon Herb SauceThis gently poached fish is seasoned with a traditional sauce of lemons and herbs. A light meal for a hot summer day that is easy on the body and on the pocketbook.
Coconut Chicken Strips with Thai Cilantro DipThese crunchy baked chicken strips are a kid favorite. The coconut flakes add a hint of sweetness and anything that is finger lickin' delicious is sure to be a hit.
Chocolate ChiliMmmmmmm, this dish is spot on for satisfying those oh-so warming comfort foods cravings. Cumin, fire roasted tomatoes and cocoa powder deepen the flavors of this chili while they simmer on the stovetop. This chili makes excellent left-overs, as the flavors meld overnight and is delicious when served over spaghetti squash or zucchini "noodles."
Jicama SaladTry this alternative to a green salad for a unique change. Textures of the soft orange compliment the crunch of jicama while the zest of the lime juice spiked with the jalapeño livens the palate. Top with avocado slices for added healthy Omega 3s. Excellent served as side to fish or grilled chicken.
Poached Srimp in Coconut Lime DressingPoaching is the healthiest way to cook protein as no fat is needed. Use enough liquid to just cover the shrimp and be careful to not let boil. The shrimp cooks quick, so make sure you have your ice bath on standby.
Zucchini Patties with Zucchini HummusWhen your garden is bursting in the summer with zucchinis, try these zucchini patties as a great way to use up this prolific vegetable. Remember to give a good squeeze to the shredded zucchini before forming patties to remove any excess liquid.
Tomato and Fresh Basil SoupCreamy and oh-so satisfying! If you're pressed for time, swap out fresh tomatoes for a 2 cans of low sodium Italian stewed tomatoes and you'll have dinner up in less than 20 minutes.
Lemon Berry SlushyPerfect for a hot summer day, these blend up in a flash and add some cheery colors to any table.
Omelet MuffinsThe option are endless with this easy breakfast dish. Don't be afraid to mix it up a bit! Add curry powder and eggplant for an eastern flair or chipotle peppers and cumin for added spice and heat.
Chicken PiccataThis simple pan sauce will have dinner up in no time and is elegant enough to serve when company is over. Delicious paired with the garlic and herbed roasted asparagus.
Egg Drop SoupSimple and easy to prepare, this soups whips up in minutes and is an excellent way to help warm you up on a cold winter night.
Apple and Apricot Pork ChopsThis dish screams, "Holiday Party" and is an excellent option for a no hassle, slow cooker meal. Spend time with your guests and not in the kitchen with this easy festive entree.
Cumin Spiced Zucchini PieIs it a pie? Is it a quiche? Who knows, but its delicious! Serve this up at your next brunch gathering for a quick and showcase dish sure to impress all your guest. Top with avocado slices and fresh salsa and call it a winner.
Caribbean Turkey Wraps with Jicama SlawIf your family loves tacos, try making them with these lettuce wraps for a healthy and protein packed twist . This dish packs in the flavor with explosive ingredients like tangy lime juice and spicy jalapeño. Top it all off with the refreshing and crunchy slaw that uses juicy jicama in place of traditional cabbage.
Shredded Breakfast SkilletBreakfast for dinner? Why not! This frittata combines healthy lean turkey with our favorite veggies along with sweet potatoes to create a dish that is dinner worthy and delicious for the whole family to enjoy.
Turkey and Heirloom Tomato Frittata with BasilBite into the tastes of summer with this frittata featuring heirloom tomatoes and fresh basil. Choose tomatoes in a variety of sizes and colors to showcase the uniquness heirloom varieties have to offer.
Scotch EggsTraditionally coated in bread crumbs and then deep fried, we spin this protein packed dish into a healthy grab-n-go meal. Serve with our Homemade Ketchup, Walnut Pesto, or on top of a bed of mixed greens.
Meat and Veggie FrittataThis is a great dish to make at the end of week when you need to clean out the refrigerator. Throw in any variety of vegetables and don't forget to include those leafy greens like spinach, kale, or rainbow chard.
Kale ChipsTruly a favorite of ours, these chips never last more than a day in the kitchen, as they are just too good to be lying around. Crispy, crunchy, and slightly spicy, these are perfection in a bowl.
Grilled Skirt SteakThe thin cut of Skirt steak is an excellent choice for grilling as it marinates nicely and cooks quickly. If using a meat thermometer: for rare, remove the steak at 120°F - 125°F; medium rare 125°F - 130°F; medium 130°F - 135°F. Letting the meat rest after cooking, and before slicing is an important step as it allows the juices to redistribute. Look closely at the ‘grain’ of the muscle and cut parallel or ‘against the grain’ to avoid overly chewy pieces.
Pork chops with Mustard Cream SauceThis traditional sauce gets clean with the use of coconut milk and arrowroot powder as the thickening agent.
Wine Marinated Pork Tenderloin with Braised Green CabbageWine makes a great marinade for meats as the acid helps to break down the muscles resulting in a tender juicy tenderloin.
Crab Stuffed MushroomsPortobellos are a great vessel for carrying this savory stuffing of crab and fresh herbs.
Grilled Scallops with Cucumber, Cherry Tomatoes and Avocado Green SalsaThis light and refreshing dinner is quick to prepare and grills up fast. Double the Avocado Green Salsa and use throughout the week as a dip, spread or dressing.
Chicken FajitasThe longer you can marinate the chicken with the peppers, onions and tomatoes the more flavor! The Puréed avocado, chicken broth and cilantro keeps the fajitas healthy and fresh tasting.
Cauliflower Olive SaladTry these alternatives: swap the cauliflower for shredded broccoli or kale or omit the olives for hearts of palm.
Coconut Thai Butternut Squash SoupFrozen vegetables can be our best friends in the kitchen saving loads of time. Look for frozen butternut squash- chopped or pureed and this creamy, bold soup will be ready in no time.
Easy Crab SoupBig on flavor, but not on time, this soup makes for a lovely starter or a light summer meal.
Pork and Tomatillo StewThe tartness of tomatillos balances the richness of the pork in this warming stew. The flavors continue to deepen, so this makes perfect leftovers.
Quick and Easy Lemon Fennel SaladWith just 5 simple ingredients, this salad is a snap to whip up and compliments beautifully with fish or chicken.
Simple Chicken SoupNothing heals better than classic chicken soup. Make a large batch and freeze for those long winter nights.
Southwestern Zucchini SoupSmoked Paprika is the one of the key ingredients to the bold flavors of this soup. We love the depth it adds to many dishes and find our selves reaching for it often. Pick some up today and see what it can do for your next dish.
Summer GazpachoThe epitome of summer belongs in the taste of this classic cold summer soup. Use the freshest ingredient found at your local market and savor the divine simplicity that nature’s gift has to offer.
Tom Ka GaiFresh lime juice is the key to bringing this dish alive. Serve extra wedges for those who love to add that extra brightness.
Thai Pickled TomatoesChange the way you see tomatoes with this twist which packs in the flavors from around the world.
Garlic Grilled TomatoesThe aromas alone are enough to entice the whole neighborhood when you grill up these tomatoes! Use a spatula with care when flipping. These are excellent the next day on top of a salad.
Shredded Brussels Sprouts with Orange and AlmondsFall time is when Brussels are at their peak. Trim the base first, peel any loose or wilted leaves and cut large ones in half. Be careful not to overcook as they can turn an off grayish color and omit a strong odor.
French VinaigretteMake this by the buckets- ok maybe just by the jar- and keep this vinaigrette on hand at all times as your go-to dressing.
Celery SodaA little goes a long way for this refreshing and unique deli favorite. Use as a concentrate and dilute with mineral water for a healthy alternative to sugary sodas.
Veggies 5Get your morning power boost from this spicy veggie juice. Spinach or micro sprouts are a great option for adding a healthy dose of greens to keep you going all day long.
Water FusionMake hydrating a fun part of your daily routine by adding in combinations of fruits and fresh herbs.
Berry Cobbler with Cinnamon Spiced Coconut Whipped CreamWhen your farmer's market is bursting with berries, its time for cobbler! Full of antioxidants and made with almond meal, this treat is worth bragging about.
Chocolate CakeWho says you can’t have your cake and eat it too? This decadent treat is chocolatey with a beautiful texture. We like to ever–so-slightly under cook for a oooey-gooey center. Yum!
Chocolate Pie with Raw Walnut CrustSilky, creamy, smooth and with a crunchy crust, this pies has it all- except the dairy, sugar and grains of course!
Tangy Lemon Curd SquaresBalanced with sweetness and tart fresh lemons, these squares are silkier than the traditional bar and hold up nicely for several day.
Lemon Blueberry SconesWhip these up for your next brunch gathering for an impressive, easy grain free scone.
Broccoli Slaw with French VinaigretteThis tasty salad packs in the flavor and crunch! Top it all off with the refreshing and healthy vinaigrette.
Alaskan Cod with Mediterranean SauceThis delicate white fish pairs beautifully with the flavors of the Mediterranean. Talapia or Pollock work nicely too in place of cod.
Grilled Oysters with GremolataTo finish opening any oysters, use an oven mitt and hold oyster in hand. Take an oyster shucker knife and gently insert on 45 degree angle, then twist to pop open. Do your best to try and keep the natural juices within the shell.
Chicken EnchiladasThis delicious dish is a favorite with both children and adults. Tastes even better served the next day as left-overs.
This cookbook was created to support our mission of combating and reversing chronic diseases such as diabetes, heart disease and obesity caused by diet choices. The ingredients found in these recipes can be found in your local grocery store. All the recipes include anti-inflammatory ingredients designed to be delicious and healing. These nourishing recipes are fun and easy to prepare.
Join us and continue your journey to the wealth of good health.
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