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The Cookbook to Defy Disease and Decay - Your Prescription to an Anti-Inflammatory Life

101 Recipes

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The Cookbook to Defy Disease and Decay - Your Prescription to an Anti-Inflammatory Life

Member since 2014

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.

Cookbook Recipes

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Citrus Salmon with Spinach Walnut Pesto

Deviled Eggs

Spinach Walnut Pesto

Basic Spinach Quiche

Cauliflower Cottage Pie

Herb Mix

Pollo Verde De Ricardo

Cucumber Boats with Guacamole

Mexican Slaw

Mayonnaise

Top Ten

Quick and Easy Breakfast Sausage

Stuffed Peppers

Cauliflower Rice

Garlic and Herb Roasted Asparagus

Basic Leaf Salad

Mashed Garlic Cauliflower

Breakfast Egg Cups with Caramelized Leeks and Fresh Dill

Herbal Sun Tea

Fresh Herb Meatloaf

Homemade Ketchup

Crispy Oven Roasted Chicken

Chicken Jicama Nachos

Coconut Flour Pancakes

Spaghetti Squash

Cajun Chicken Salad

Cajun Seasoning

Lemon Garlic Chicken

Creamy Garlic Dressing

Greek Lemon Dressing

Picnic Chicken Salad

Simple Shrimp Salad

Slow Cooker Chicken Lettuce Wraps with Pineapple Salsa

Zucchini Cucumber Chips

Spicy Buffalo Chicken Dip

Pumpkin Muffins

Chili Lime Pork Strips

Almond Flour Tortillas

Shrimp Skillet Scampi with Sautéed Garlic Spinach

Almond Butter Cookies

Spinach and Artichoke Dip with Sweet Potato and Yam Chips

Ginger Green Tea

Jes's Turkey Burger

Crockpot Carolina Pulled Pork

Tri-color Salad

Avocado and Kale Slaw

Cauliflower Steaks with Caper Chimichurri

Spiced Salmon with Grape Tomato Salsa

Chocolate Almond Shake

Buffalo Meatballs

Poached Halibut with Lemon Herb Sauce

Coconut Chicken Strips with Thai Cilantro Dip

Chocolate Chili

Jicama Salad

Poached Srimp in Coconut Lime Dressing

Zucchini Patties with Zucchini Hummus

Tomato and Fresh Basil Soup

Lemon Berry Slushy

Omelet Muffins

Chicken Piccata

Egg Drop Soup

Apple and Apricot Pork Chops

Cumin Spiced Zucchini Pie

Caribbean Turkey Wraps with Jicama Slaw

Shredded Breakfast Skillet

Turkey and Heirloom Tomato Frittata with Basil

Scotch Eggs

Meat and Veggie Frittata

Kale Chips

Grilled Skirt Steak

Pork chops with Mustard Cream Sauce

Wine Marinated Pork Tenderloin with Braised Green Cabbage

Crab Stuffed Mushrooms

Grilled Scallops with Cucumber, Cherry Tomatoes and Avocado Green Salsa

Chicken Fajitas

Cauliflower Olive Salad

Coconut Thai Butternut Squash Soup

Easy Crab Soup

Pork and Tomatillo Stew

Quick and Easy Lemon Fennel Salad

Simple Chicken Soup

Southwestern Zucchini Soup

Summer Gazpacho

Tom Ka Gai

Thai Pickled Tomatoes

Garlic Grilled Tomatoes

Shredded Brussels Sprouts with Orange and Almonds

Chunky Salsa

French Vinaigrette

Celery Soda

Veggies 5

Water Fusion

Berry Cobbler with Cinnamon Spiced Coconut Whipped Cream

Chocolate Cake

Chocolate Pie with Raw Walnut Crust

Tangy Lemon Curd Squares

Lemon Blueberry Scones

Broccoli Slaw with French Vinaigrette

Alaskan Cod with Mediterranean Sauce

Grilled Oysters with Gremolata

Chicken Enchiladas

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Citrus Salmon with Spinach Walnut Pesto

This 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 Eggs

A 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 Pesto

This 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 Quiche

The 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 Pie

If you are wanting to plan in advance for guests, store bottom and top layer separately then just assemble and bake when ready.

Herb Mix

We 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 Ricardo

Having 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 Guacamole

These 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 Slaw

Tangy, crunchy and spicy, this slaw has it all. Perfect paired with pulled pork or double to recipe to share at a potluck.

Mayonnaise

Classic 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.

Top Ten

Enjoy this healthy, low carb snack in between meals.

Quick and Easy Breakfast Sausage

These 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 Peppers

For 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 Rice

You'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 Asparagus

Fresh 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 Salad

Need 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 Cauliflower

Cauliflower'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 Dill

Let leftovers cool, then refrigerate or freeze for later use. Delicious served with your favorite salsa.

Herbal Sun Tea

Try combos such as Meyer lemon and mint, cinnamon vanilla, lemongrass ginger or strawberry and pomegranate.

Fresh Herb Meatloaf

The 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 Ketchup

Many 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 Chicken

A 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 Nachos

You'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 Pancakes

Grainless and delicious these pancakes will be a new staple in your breakfast routine.

Spaghetti Squash

Spaghetti 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 Salad

Excellent 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 Seasoning

This 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 Chicken

Delicious 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 Dressing

Most 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 Dressing

This dressing also makes a lovely marinade for chicken, fish or drizzled over veggies before they're put on the BBQ.

Picnic Chicken Salad

This 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 Salad

Simple 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 Salsa

For 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 Chips

This 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 Dip

Next time game day rolls around, serve your hungry fans with this zesty and creamy dip that is loaded with fiery goodness.

Pumpkin Muffins

Try adding in 1 cup chopped walnuts for variety.

Chili Lime Pork Strips

This 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 Tortillas

You 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 Spinach

Shrimp 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 Cookies

Nutty, 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 Chips

Everybody 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 Tea

To 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 Burger

Low 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 Pork

This 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 Salad

Easy 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.

Avocado and Kale Slaw

To make this a complete meal, top with left over steak, shrimp, or chicken

Cauliflower Steaks with Caper Chimichurri

These 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 Salsa

Get 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.

Chocolate Almond Shake

This delicious chocolate milk is also excellent served warmed.

Buffalo Meatballs

Buffalo 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 Sauce

This 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 Dip

These 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 Chili

Mmmmmmm, 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 Salad

Try 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 Dressing

Poaching 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 Hummus

When 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 Soup

Creamy 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 Slushy

Perfect for a hot summer day, these blend up in a flash and add some cheery colors to any table.

Omelet Muffins

The 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 Piccata

This 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 Soup

Simple 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 Chops

This 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 Pie

Is 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 Slaw

If 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 Skillet

Breakfast 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 Basil

Bite 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 Eggs

Traditionally 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 Frittata

This 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 Chips

Truly 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 Steak

The 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 Sauce

This traditional sauce gets clean with the use of coconut milk and arrowroot powder as the thickening agent.

Wine Marinated Pork Tenderloin with Braised Green Cabbage

Wine makes a great marinade for meats as the acid helps to break down the muscles resulting in a tender juicy tenderloin.

Crab Stuffed Mushrooms

Portobellos are a great vessel for carrying this savory stuffing of crab and fresh herbs.

Grilled Scallops with Cucumber, Cherry Tomatoes and Avocado Green Salsa

This 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 Fajitas

The 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 Salad

Try these alternatives: swap the cauliflower for shredded broccoli or kale or omit the olives for hearts of palm.

Coconut Thai Butternut Squash Soup

Frozen 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 Soup

Big on flavor, but not on time, this soup makes for a lovely starter or a light summer meal.

Pork and Tomatillo Stew

The 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 Salad

With just 5 simple ingredients, this salad is a snap to whip up and compliments beautifully with fish or chicken.

Simple Chicken Soup

Nothing heals better than classic chicken soup. Make a large batch and freeze for those long winter nights.

Southwestern Zucchini Soup

Smoked 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 Gazpacho

The 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 Gai

Fresh lime juice is the key to bringing this dish alive. Serve extra wedges for those who love to add that extra brightness.

Thai Pickled Tomatoes

Change the way you see tomatoes with this twist which packs in the flavors from around the world.

Garlic Grilled Tomatoes

The 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 Almonds

Fall 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.

Chunky Salsa

Excellent served with chopped vegetables for a quick snack.

French Vinaigrette

Make 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 Soda

A 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 5

Get 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 Fusion

Make hydrating a fun part of your daily routine by adding in combinations of fruits and fresh herbs.

Berry Cobbler with Cinnamon Spiced Coconut Whipped Cream

When 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 Cake

Who 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 Crust

Silky, creamy, smooth and with a crunchy crust, this pies has it all- except the dairy, sugar and grains of course!

Tangy Lemon Curd Squares

Balanced with sweetness and tart fresh lemons, these squares are silkier than the traditional bar and hold up nicely for several day.

Lemon Blueberry Scones

Whip these up for your next brunch gathering for an impressive, easy grain free scone.

Broccoli Slaw with French Vinaigrette

This tasty salad packs in the flavor and crunch! Top it all off with the refreshing and healthy vinaigrette.

Alaskan Cod with Mediterranean Sauce

This delicate white fish pairs beautifully with the flavors of the Mediterranean. Talapia or Pollock work nicely too in place of cod.

Grilled Oysters with Gremolata

To 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 Enchiladas

This delicious dish is a favorite with both children and adults. Tastes even better served the next day as left-overs.

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