The Plan Your Community Recipe Book - Lyn-Genet Recitas · 7. Line a muffin pan with muffin liners....

The Plan –

Your Community

Recipe Book

June 2018

Lyn-Genet Recitas

June 2018 Recipe eBook for TPYC members pg. 2

Contents

BREAKFASTS 4

CHIA FRUIT JAM 4

GLUTEN-FREE BACON-CHIVE MUFFINS 5

LEMON BUCKWHEAT WAFFLES 6

PUMPKIN PIE SMOOTHIE 7

APPETIZERS/SIDES 8

APPLE SALAD WITH MACERATED RASPBERRY VINAIGRETTE AND FRESH MINT 8

BRUSSELS SPROUTS WITH PEANUT VINAIGRETTE RECIPE 9

CARAMELIZED BUTTERNUT SQUASH WITH SAGE HAZELNUT PESTO 10

CHEESYLICIOUS QUESO 11

CREAM OF KALE AND FENNEL SOUP 12

FLAKY CHEDDAR-PARMESAN CRACKERS 13

GRILLED BABY POTATO SALAD 14

GRILLED RADICCHIO WITH ROMANO AND ORANGE PEEL 15

LOBSTER BISQUE 16

SAVORY PEACH AND CUCUMBER SALAD 17

WARM SAUTÉED APPLE & LENTIL SALAD 18

DINNERS 19

BEEF, BROCCOLI AND MANGO STIR-FRY 19

CHINESE STYLE BEEF SKEWERS 20

FIRECRACKER CHICKEN MEATBALL 21

GRILLED HALIBUT WITH WATERMELON SALSA 22

PEACH CARNITAS 23

SPICY CHICKEN CASHEW ZUCCHINI NOODLES 24

SPICY THAI CHICKEN SALAD 25

SUGAR STEAK WITH BOURBON 26

TANDOORI CHICKEN WITH MINT RAITA 27

DESSERTS 28

ALMOND CRISPS 28

CHOCOLATE HAZELNUT FUDGE 29

NO CHURN RASPBERRY ICE CREAM 30

SUMMER BERRY CLAFOUTIS 31

COCKTAILS/DRINKS 32

LAVENDER SIMPLE SYRUP 32


LAVENDER WATERMELON MARGARITA 33

STRAWBERRY-LEMON MOJITOS 34


Breakfasts

Chia Fruit Jam

Hmmmm never thought of using chia to make a jam, but this totally makes sense! And the no cooking in this heat sounds marvelous!

• 1 cup prepared fresh fruit. This could be fresh berries, from blackberries to blueberries to

raspberries. Or chopped stone-fruit, like peaches, plums, or apricots. Purée or mash.

• 4-ish teaspoons chia seeds. Emphasis on the ish. This all depends on how juicy your fruit is

and how thick you like your jam. Start with 4. Refrigerate for 30 or so minutes and see how

things are going. If you want it looser, add more fruit. Thicker, add more seeds.

• 1 tablespoon syrupy sweetener. I like honey or maple syrup best. Sorghum or agave syrup

would be lovely, too. Add or subtract to taste.

• 2 teaspoons citrus juice. Especially lemon, but also lime. Vinegar works here, too.

1. Mix everyone together.

2. Refrigerate for at least a half hour or until thick. In the meantime, tell your peanut butter to

take a deep breath and get ready. Lunchtime is about to get crazy.

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Gluten-free Bacon-Chive Muffins

Gluten free bacon chive muffins (because we are tired of using chia all the time, lol).

• 3 cups almond flour

• 1 cup bacon chopped

• ½ cup avocado oil

• 4 eggs

• 2 teaspoons fresh chives chopped

• 1 teaspoon baking soda

1. Preheat oven to 350F.

2. Add in the oil, almond flour and baking soda.

3. Add in the eggs.

4. Add in herbs

5. Mix everything together well.

6. Lastly, add in the bacon.

7. Line a muffin pan with muffin liners. Spoon the mixture into the muffin pan (to around 3/4

full).

8. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

Makes 12 muffins at roughly 11 grams protein per muffin

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Lemon Buckwheat Waffles

Coach Laura here. I have a confession to make ~ I am a great cook but a lousy baker. It’s a

good thing I don't have a sweet tooth. Being gluten free, I made these Lemon Buckwheat

Waffles. The flavor was awesome

• 2 ‘chia eggs’ (2T chia seeds mixed with 6TBL warm water)

• 2 cups buckwheat flour

• 1/3 cup coconut flour

• 1 tsp baking soda (recipe called for baking powder. I changed it out so not reactive)

• 1 tsp vanilla

• 2 TBL maple syrup (it was too sweet for me)

• ¼ cup apple sauce

• 1 ½ cups coconut or rice milk

• Zest and juice of 1 lemon

• Pinch of Himalayan sea salt

1. Let waffle iron heat up

2. Make chia eggs and set aside

3. In large bowl combine dry ingredients.

4. Combine vanilla, maple syrup, applesauce, milk, lemon juice and zest. Stir in chia eggs.

Batter will be thick.

5. Spray iron with nonstick spray

6. Add ½ cup of batter and follow iron instructions.



Pumpkin Pie Smoothie

This recipe is from a planner and looks DELISH

• 8 oz. rice milk or coconut milk (I like the

almond coconut milk blend)

• 1 ripe pear

• 1/2 c pumpkin puree or butternut squash puree

• 2 T almond butter (optional)

• 2 T chia or hemp seeds (optional)

• cinnamon, ginger, cloves, to taste

• pinch of nutmeg

1. Put all ingredients in food processor or

blender and blend until smooth.

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Appetizers/Sides

Apple Salad with Macerated Raspberry Vinaigrette and Fresh Mint

Holy smoke! What could be easier?? I chopped 2 granny smith apples and added a simple

vinaigrette and fresh mint leaves, thyme flowers and lemon balm for stress and immune function and

candida

• 2 Apples

• Fresh herbs – mint, lemon balm, thyme flowers

• Macerated Raspberry Vinaigrette

• 1/2 cup EVOO

• 1/4 cup balsamic

• 3-4 crushed raspberries

• dash honey

Note raspberry is a goitrogen and best consumed

once a week for optimal thyroid health.

1. Chop apples

2. Mix dressing an add to apples

3. Top with fresh herbs upon serving



Brussels Sprouts With Peanut Vinaigrette Recipe

While peanut butter is lower reactive, I omitted it from this recipe as both peanuts and

Brussels are lower reactive. If you are reactive to almonds you can always try testing raw

cashew butter or testing roasted sunflower butter (it's tough to find raw). As always, I love

to include organic orange zest as it's such a great cancer fighter!

• 2 pounds brussels sprouts, trimmed,

halved and rinsed in cold water

• ¼ cup avocado oil

• Salt

• 4 teaspoons rice vinegar

• 2 teaspoons honey or maple syrup

• 2 tablespoons unsweetened nut butter,

creamy or chunky

• Sriracha or Chile oil (optional)

• 1 tsp organic orange zest extra for adding

• 1/4 cup dried cranberries, plumped in

warm water, drained and coarsely

chopped

• Crispy fried shallots, for garnish

(optional)

• Chopped fresh mint, for garnish

(optional)

• Steam Brussels for 3-4 minutes.

1. Pre-heat oven to 400 degrees and place a pan of hot water in the bottom, to help prevent the

sprouts from becoming tough. Turn on convection if you have it.

2. Toss sprouts with oil, sprinkle with salt, and spread out on one or two baking sheets. Roast

15 minutes. Stir and continue cooking 10 to 20 minutes more, until browned and crisp.

3. Check sprouts every 5 minutes or so; if they are browning too fast, reduce heat by 25 degrees

and turn off convection.

4. Meanwhile, make the dressing: In a bowl, whisk together vinegar and honey. Whisk in nut

butter until thick and creamy. Add water until consistency is like creamy salad dressing.

Season to taste with hot sauce, if using.

5. When sprouts are tender and browned, remove from oven, transfer to a large bowl and

sprinkle with salt. Add half the dressing and toss well.

6. Add the orange zest and half the cranberries to bowl and toss. Taste. Adjust with more

dressing, orange zest and cranberries until flavors are balanced. Serve warm or at room

temperature, topped with fried shallots or fresh mint, or both, if using.



Caramelized Butternut Squash with Sage Hazelnut Pesto

Looking to test butternut? This incredible dish is the BOMB and you know sage is amazing for hot flashes AND allergies.

• 1/4 cup sage, chopped

• 4-5 tablespoons olive oil

• 1 clove garlic, smashed

• 1/3 cup pecans or almonds, toasted

• 1/4 cup 2 tablespoons parmesan

• Butternut Squash

• 2 butternut squashes [about 3.5 lbs. total when

unpeeled]

• 2 tablespoons avocado oil

• 1 teaspoon sugar

• 1/4-1/2 teaspoons cayenne, depending on taste

1. Preheat the oven to 500 and place a rack in the lowest slot in the oven. Line a baking sheet

with parchment. Peel the butternut squash, cut in half lengthwise and remove the seeds. Cut

each squash half in half widthwise, right where the slender part curves out to the bulge.

2. Cut each quarter into about 1-inch wedges (see picture) and place in a bowl. Toss squash

with olive oil, sugar, salt, and cayenne. Place in a single layer on baking sheet. Roast for 10

to 15 minutes until caramelized. Remove from oven and flip over. Bake another 10 to 15

minutes until caramelized on the other side and cooked through.

3. The pieces on the edges of the baking sheet will caramelize first so you want to move around

during the baking time. While the squash is roasting, make the pesto: Warm 3 tablespoons

olive oil, sage, and garlic in a small pan over very low heat just until the oil bubbles.

4. Pour in a small bowl, reserving the garlic clove. Place the toasted nuts in mini food processor

along with the garlic clove and process until a fine crumble and add to the bowl

(alternatively, you can do by hand or in a mortar and pestle).

5. Add the cheese to the bowl along with 1 to 2 tablespoons more olive oil and stir until

combined. This is not a traditional pesto -- more nutty than herby and not so much oil. Once

the squash is roasted, place in a large bowl and toss with pesto to taste. Dig in.



Cheesylicious Queso

Cheesylicious queso- spicy or not you choose!

• 1 tbsp. extra virgin olive oil

• 1/2-pound shiitakis

• 6 ounces goat cheese, crumbled

• 6 ounces shredded Manchego or goat gouda

• 1 1/2 cup baby kale, fine diced

• 1/2 cup diced red onion

• optional: 2 chipotles in adobo, diced

1. Preheat oven to 375°F.

2. In a large skillet, heat oil over medium heat.

3. Add mushrooms and cook, stirring frequently, until mushrooms have released their liquid

and are dry and lightly browned, about 10 minutes.

4. Layer mushrooms in a baking ramekin.

5. In a medium bowl combine cheeses, kale, onion and optional chipotles and toss until

combined.

6. Spread cheese mixture evenly over mushrooms.

7. Bake until bubbling, about 25 minutes. Serve hot.



Cream of Kale and Fennel Soup

• 10 c Kale (deveined if you would

like)

• 1 large zucchini

• 1 large onion

• 1 Fennel Bulb

• 1 small potato (optional)

• Two cloves of garlic

• 2 tablespoons of butter

• 1 tablespoon of olive oil

• 1 tablespoon of maple syrup

• 1 tablespoon of vanilla extract

• 4 c chicken broth

• 1-2 c water (2c for thinner soup

1 for thicker

• One can of full fat coconut milk

• Salt and pepper to taste.

1. In a large stock pot over medium heat, melt the butter and olive oil.

2. Add chopped onions, fennel, and zucchini. Heat until the onions and fennel are soft about 3

to 4 minutes.

3. Lower heat and add kale and 2 cloves of garlic (you can leave it whole if you want because

it’s going to be blended) and potato (if you are using it) to wilt.

4. Add chicken broth and water and cook about 15 minutes until potatoes are soft and Kale is

cooked.

5. Add coconut milk maple syrup and vanilla. (I continued cooking for another few minutes but

you don’t have to at this point)

6. Blend until creamy

7g protein per 2 cup serving. Makes 6 servings.

Top with seeds or nuts of choice for additional protein.



Flaky Cheddar-Parmesan Crackers

You could also try this with almond flour (and try to not eat it all!). Using either more

almond flour or using less liquid in the recipe can help balance the extra moisture in

almond flour. One suggested conversion when using almond flour as a substitute: 1:2 ratio

(i.e. ¾ cup all-purpose flour = 1 ½ cups almond flour).

• 1 cup whole wheat pastry flour

• 1/2 cup all-purpose flour

• 1/2 teaspoon fine sea salt

• 1/2 teaspoon freshly ground black pepper

• 1/4 teaspoon chipotle powder

• 1/4 teaspoon cayenne pepper

• 1/2 cup finely grated parmesan cheese

• 8 tablespoons cold unsalted butter, cut into

1/2-inch cubes

• 3/4 cup cold whole milk or coconut milk

• 2 tablespoons cold water

• 1 1/2 cups coarsely grated cheese of choice

1. Preheat the oven to 425°F. Line two baking sheets with parchment paper. In a medium bowl,

whisk the whole wheat pastry flour, all-purpose flour, salt, pepper, chipotle, cayenne, and

parmesan together to combine. Add the cubed butter and toss to separate the cubes from each

other and coat each piece in flour.

2. Use your fingers or a pastry cutter to cut the butter into the flour until the pieces are about the size of

walnut halves – don’t overmix!

3. Make a well in the center of the flour mixture and add the milk and water to it. Toss the mixture with your

hands a few times to begin to combine it, then gently knead it just until it is fully combined.

4. Form the dough into a square about 1 inch thick, wrap tightly in plastic wrap, and refrigerate for 30

minutes – 1 hour. On a lightly floured surface, roll out the dough into a square about 1/3 inch thick.

Sprinkle about 1/3 of the cheese over the dough.

5. Fold the dough into thirds (much like you might fold a standard piece of paper to fit into a business

envelope). First, divide the dough visually into thirds. Fold the right 1/3 of the dough over onto the middle

1/3, then fold the left 1/3 over onto the middle 1/3. Repeat this process two more times, using 1/3 of the

cheese each time and folding the same way. Wrap the dough tightly with plastic wrap and chill for 30

minutes more.

6. On a lightly floured surface, roll out the dough to ¼ inch thick. Use a pastry wheel to cut the dough into

1x1 inch squares. Transfer the squares to a baking sheet – they won’t spread, so they can be quite close

together. Dock each piece once with the tines of fork. Bake until the crackers are evenly (and deeply!)

golden brown, 10-13 minutes. Cool completely.



Grilled Baby Potato Salad

This sounds fun for a BBQ- for a regular day I would add pumpkin seeds for crunch.

This modern take on potato salad forgoes mayo for a base of vinegar and olive oil. Justin

Chapple also grills the potatoes to add a great smoky flavor before tossing them with

quickly pickled red onions. But the best part is the playful salt-and-vinegar potato chip

topping, which adds an addictive crunch.

• 3 pounds baby potatoes

• Pepper

• 1 small red onion, sliced

• 1/2 cup balsamic vinegar

• 1/4 cup extra-virgin olive oil, plus more for brushing

• 1 cup lightly packed basil, chopped

• 2 cups kettle-cooked salt-and-vinegar chips, coarsely

1. In a large saucepan, cover the potatoes with water and bring to a boil. Cook over moderately

high heat until tender, about 20 minutes.

2. Drain and spread on a baking sheet to cool, then cut in half.

3. Meanwhile, in a large bowl, mix the red onion with the vinegar and let stand for 10 minutes.

4. Light a grill and oil the grate. Grill the potatoes cut side down over moderately high heat

until lightly charred, about 5 minutes. Transfer to the bowl with the onions.

5. Add the 1/4 cup of olive oil and mix well. Let cool completely. Stir in the basil and season

with salt and pepper. Top with the chips; serve.



Grilled radicchio with Romano and orange peel

When I am looking at the menus you folks send me I see that you aren't using all the

approved veg that are available to you, so I am going to post a few recipes for you today.

Here is grilled radicchio one of my faves.

If you don't want to grill the radicchio you can sauté it. I love adding red apple to my

radicchio to balance off the bitterness of radicchio, grapes or grilled peaches would work

nicely too in summer!

All bitter vegetables are great for gall bladder health, which of course supports liver health

(responsible for over 500 functions!)

• 1/3 cup extra-virgin olive oil

• 1/4 cup balsamic vinegar

• 6 garlic cloves, chopped

• 1 tablespoon chopped fresh rosemary

• 1 teaspoon (packed) finely grated organic orange peel

• 1/4 teaspoon cayenne or 1/2 tsp red pepper flakes

• 4 large heads of radicchio, each quartered through core end

• 1 cup Pecorino Romano cheese shavings

1. Whisk oil, vinegar, garlic, rosemary, orange peel, and crushed red pepper in large bowl. Add

radicchio and toss to coat. Marinate 15 minutes.

2. Prepare barbecue (medium heat). Drain marinade into small bowl. Place radicchio on grill;

sprinkle with salt and pepper. Grill radicchio until edges are crisp and slightly charred,

turning occasionally, about 6 minutes. Transfer radicchio to serving platter. Drizzle with

reserved marinade and sprinkle with cheese shavings.



Lobster Bisque

Did you know that lobster is in the family of seafood that is lower reactive? This includes

crab (but not Alaskan King Crab), oysters and scallops. This is adapted to be Plan friendly!

• 2 live lobsters, weighing around 3 pounds

total

• 2 tablespoons olive oil

• 1 carrot, chopped

• 1/2 cup fennel chopped

• 1 medium onion, chopped

• 2 cloves garlic, crushed

• 2 sprigs fresh thyme

• 2 sprigs fresh tarragon

• 1/3 cup low reactive tomato sauce

• 2/3 cup rice wine vinegar

• 1 tbsp. agave or honey

• 2 cups fish stock or clam broth

• ½ cup basmati rice

• 1 cup coconut cream

• Cayenne pepper, to taste

1. Fill a large pot with 1/2 inch of water. Stir in 2 teaspoons kosher salt and bring the water to a

boil. Add the lobsters, cover with a tight-fitting lid and return the water to a boil. Once

boiling, lower the heat to a gentle boil and cook the lobsters until they are bright red, about

12 minutes. Remove the lobsters, reserving the liquid. When the lobsters have cooled

slightly, place them in a bowl and remove the meat from the claws and tail, again reserving

any liquid that comes out of the shells. Chop the meat and refrigerate. Roughly chop the

shells into small pieces and reserve, along with all the lobster remains.

2. Swirl the olive oil in a large pot over medium heat, then add the vegetables and herbs. Sweat

until the onions are translucent, about 5 minutes, then increase the heat to medium-high and

add the lobster shells and remains. Sauté for 5 to 6 minutes, then add the tomato paste and

cook for an additional 3 to 4 minutes.

3. Add the sherry, then ignite or cook until the alcohol has evaporated. Add fish stock and 1 cup

of the lobster-cooking liquid. Bring to a simmer and cook, covered, for 1 hour.

4. Strain the broth through a colander, pressing down hard on the solids to extrude as much

liquid as possible. Wipe out the pot and pour in the broth. Add the rice and cook for at least

30 minutes, or until the grains are cooked to extreme softness.

5. Blend the bisque in a food processor or blender, then pass through a fine sieve, again

pressing down hard on what solids remain. Add the cream and bring to a low simmer. Add

the chopped lobster meat, let it heat through, then season to taste with salt and cayenne.

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Savory Peach and Cucumber Salad

Here's an incredibly refreshing summer salad and these digestive herbs and spices will help to pass cucumbers!

• ⅓ cup raw pumpkin seeds

• 1 tablespoon plus ¼ cup olive oil

• sea salt

• 1 cardamom pod

• 1 whole clove

• ½ teaspoon coriander seeds

• ½ teaspoon cumin seeds

• 1 serrano Chile, finely grated

• 1 garlic clove, finely grated

• 3 tablespoons finely chopped mint

• 3 tablespoons finely chopped basil

• 3 tablespoons (or more) fresh lemon juice

• 2 medium Persian cucumbers, cut into 1-

inch pieces

• 4 medium yellow peaches, cut into 1–1½-

inch pieces

• 1 avocado, cut into 1-inch pieces

• 1 teaspoon toasted sunflower seed

• Special Equipment

• A spice mill or mortar and pestle

1. Preheat oven to 250°. Toast pumpkin seeds on a rimmed baking sheet, tossing halfway

through, until golden brown and slightly puffed, 5–7 minutes; let cool. Transfer to a small

bowl and toss with 1 Tbsp. oil; season with salt.

2. Meanwhile, toast cardamom, clove, coriander, and cumin in a dry small skillet over medium

heat, tossing occasionally, until fragrant, about 2 minutes. Remove seeds from cardamom

pod; discard pod. Finely grind seeds along with other spices in spice mill or with mortar and

pestle. Mix in a large bowl with Chile, garlic, herbs, lemon juice, and remaining ¼ cup oil;

season with salt. Add cucumber and toss. Let sit 5 minutes.

3. Add peaches, avocado, and half of the pumpkin seeds to cucumber mixture, toss to coat.

Taste and adjust seasoning with more salt and/or lemon juice.

4. Serve topped with sunflower seeds, and remaining pumpkin seeds.



Warm Sautéed Apple & Lentil Salad

It is getting into stone fruit season. Apricots are super low reactive so plus do test them! This would make a

fabulous, refreshing dinner on a hot night and would be great for leftovers! 1 cup of lentils is 18 grams of

protein. I cut down on the fruit in this salad, but you could certainly try the original recipe!

• 2 cups brown lentils cooked

• 4 fresh apricots chopped

• 2 teaspoons finely chopped fresh oregano

• 1/2 cup goat cheese

• 1/4 cup chopped fresh basil

• 1/4 cup chopped fresh mint

• vinaigrette of choice

• salad greens of choice

• 1/4 cup sunflower tahini (optional)

1. In large bowl, toss apricots, lemon juice, oregano, lentils, greens and vinaigrette until well

combined; let stand 5 minutes.

2. Stir in goat cheese and herbs.

3. Transfer to serving bowl and drizzle with tahini, if desired.

4. Serve immediately.

2 Servings



Dinners

Beef, Broccoli and Mango Stir-Fry

• 1/3 cup homemade chicken broth

• 2 tablespoons low reactive tomato sauce

• 2 tablespoons rice wine vinegar

• 2 tablespoons coconut aminos

• 2 tablespoons sugar

• 1 teaspoon sriracha

• 8 ounces top sirloin or skirt steak

• Sea salt

• Freshly ground black pepper

• 1 small yellow onion

• About 13 ounces broccoli stalks

• 1 large (about 13 ounces) mango

• 2-inch piece fresh ginger root

• 2 cloves garlic

• 2 tablespoons avocado oil

• honey to taste

• extra sriracha

• Leaves from 4 to 6 stems basil

1. Combine the broth, tomato sauce, vinegar, coconut aminos, sugar, and sriracha in a mixing

bowl, stirring to incorporate.

2. Cut the meat into thin strips that are no more than 3 inches long. Season with salt and pepper

to taste, then add them to the mixing bowl as you work. Toss to coat.

3. Cut the onion in half, then into thin half-moons. Cut the broccoli florets into bite-size pieces;

peel the stalks and cut them into thin slices. Peel the mango, then cut the flesh into medium

dice. Peel and mince the ginger and garlic, which can be combined as you work.

4. Heat a wok or large, deep-sided sauté pan over medium-high heat. Add the oil; once it has

started to shimmer, swirl to coat. Add the onion and sliced broccoli stalks. Stir-fry for 2

minutes, then add the broccoli florets, ginger and garlic. Stir-fry for 2 or 3 minutes, just until

the florets begin to soften and change color.

5. Add the meat and its marinade; stir-fry until the meat loses its raw look and the marinade is

well incorporated and forms a slightly thickened sauce. Stir in the mango; cover and reduce

the heat to low; cook for about 3 minutes.

6. Meanwhile, finely chop the basil

7. Uncover and taste the stir-fry; add sriracha and honey as needed. Divide among individual

plates or bowls; garnish with the basil. Serve right away.



Chinese Style Beef Skewers

Happy Father’s Day! How about some Chinese Style Beef Skewers for Dad?

• 1½ pounds top sirloin steak

• 1 red onion

• ⅔ cup coconut aminos

• 6 garlic cloves, minced

• 1/4 cup sesame oil

• 1/4 cup sriracha

• ½ cup avocado oil

• 1/4 cup brown sugar

• 1 Tablespoon grated ginger

• 1 teaspoon grated organic orange zest

• 2 tbsp. sesame seeds

• Sliced green onions, garnish

• skewers

1. Cut steak into one-inch cubes. Cut the red onion into large chunks and set aside.

2. In a large bowl whisk together aminos, garlic, sesame oil, avocado oil, sriracha, zest, sugar, ginger and sesame seeds. Add the steak and toss to coat in marinade. Marinate for 3 hours or overnight.

3. Preheat the grill to medium high heat. Thread the meat and the red onion onto the skewers. Grill until the meat is done to desired liking.



Firecracker Chicken meatball

This recipe calls for eggs, but frankly when I make my meatballs I don't. I use low reactive tomato sauce

(usually about 1/2 cup) with extra panko and they are juicy and delish! These would be super fun at a BBQ

party! If you do use chicken plus make sure to get it fresh ground. Ground chicken oxidizes very quickly and

then is more reactive.

MEATBALLS:

• 1 ¾ – 2 pounds ground chicken (or any ground meat)

• 4 teaspoons minced garlic

• 1 ½ teaspoon salt

• 1 teaspoon pepper

• 2 large eggs

• 1 cup Panko breadcrumbs*

• ½ teaspoon chipotle

• 1 teaspoon onion powder

FIRECRACKER SAUCE:

• 1/4 cup sriracha

• 1 cup light brown sugar

• 1/4 cup rice wine vinegar

• ¼ tsp cayenne

1. Position 2 racks near the center of the oven and preheat the oven to 475ºF. Line 2 baking

sheets with parchment paper, set aside.

2. In a saucepan, combine the ingredients of the firecracker sauce over medium high heat, allow

to come to a boil, reduce the heat so it simmers. Let simmer for 8-10 minutes. Remove from

heat and allow the sauce to cool. The sauce will thicken as it cools so don’t worry if it looks

thin.

3. In a large bowl, combine the ground chicken, garlic, salt pepper, eggs, panko, chipotle, and

onion powder. Use your hands to mix all the ingredients together. It’s easier to tell when the

ingredients are combined when using hands. DO NOT OVERMIX, it will result in drier

meatballs.

4. Shape the meat mixture into ball, about 3 tablespoons of meat per ball. You can also do this

with an ice cream scoop. Place shaped meatballs on prepared baking sheet. bake for 11-13

minutes or until the meatballs are completely cooked.

5. Using 2 tablespoon, dip each individual meatball into the sauce. Alternately, you can brush

each meatball with the sauce. Place back on the baking sheet and bake for an additional 1-2

minutes. Drizzle or brush with additional sauce as desired.



Grilled Halibut with Watermelon Salsa

It's time to test watermelon for many of you (still not hot enough here in NY- it's usually July and August that

it will do well). Like cucumbers watermelon can digest better with some spice thrown in, so this would be an

incredible dish to try first!

Halibut:

• 1-pound skin-on halibut fillet

• 11 1/2 tablespoons olive oil

• Sea salt and freshly ground black pepper

Watermelon Salsa:

• 2 cups chopped, seedless watermelon

• 2 Thai chilis or 1 Serrano pepper, finely minced

• 1/4 cup finely chopped red onion (about 1/2 small)

• 1 medium clove garlic, minced (about 1 teaspoon)

• 1 tablespoon fresh juice from 1 lime

1. Drizzle fish with olive oil and generously season with salt and pepper.

2. While the grill is heating, prepare the salsa by combining all ingredients in a medium bowl.

Set aside.

3. Place fish over hot side of grill skin-side down. Cook without moving until skin is crisp and

rendered, about four minutes. Carefully flip fish with a wide spatula. and cook on second side

until cooked through. Flesh should be slightly flaky and offer no resistance when pierced

with a toothpick or cake tester.

4. Remove fish from grill and allow to rest for 10 minutes. Serve with watermelon salsa.



Peach Carnitas

You can use this recipe to test pork or use another protein! Certainly, peach is SUPER low reactive. Have you

tested it yet? I'm having a LOVE AFFAIR with nectarines. Who cares about cheese with these fruits around.

😂 Carnitas:

• 4 pounds boneless pork shoulder, cut into 2-inch chunks

• 1 1/2 tablespoons kosher salt

• 2 teaspoons dried oregano

• 1 yellow or white onion, peeled and quartered

• 1 medium peach, halved and pitted

• 8 peeled garlic cloves

• 3 bay leaves

• 1/2 cup water

• 2 tablespoons freshly squeezed lime juice

Peach salsa:

• 1-pound peaches, small dice (about 2 cups)

• 1/4 cup finely chopped white onion

• 1/2 medium jalapeño (seeded if desired to reduce

spiciness), finely chopped

• 2 tablespoons coarsely chopped fresh BASIL

• 1 teaspoon freshly squeezed lime juice

• 1/2 teaspoon sea salt

Carnitas:

1. Place the pork in 6-quart or larger slow cooker. Sprinkle with the salt and oregano, and toss

to combine. Tuck the peach, onion, garlic, and bay leaves among the pork. Pour in the water

and lime juice. Cover and cook until fork tender, about 8 hours on the LOW setting or 4 to 5

hours on the HIGH setting.

2. When the pork is ready, arrange a rack about 6 inches from the broiler and heat the broiler to

high. Oil a rimmed baking pan. Using tongs or a slotted spoon, transfer the pork to the baking

sheet. (Discard the juices or strain out the solids and save for another use.) Use a fork to

slightly shred the meat into an even layer.

Salsa:

3. Combine all the ingredients in a medium bowl. Taste and season with salt as needed; set

aside for the flavors to meld while browning the carnitas.

4. Broil the carnitas until a dark golden-brown crust forms on top, 4 to 5 minutes. Flip the

carnitas and broil until the second side is golden-brown, about 4 minutes more.



Spicy Chicken Cashew Zucchini Noodles

Hello lovah!! This recipe would be an AWESOME test for cashews, thanks for sharing this

recipe Coach Emily! I am close to getting enough data on coconut aminos, but so far they

seem to be SUPER low reactive. Please let me know how you do on them!

• 1 tbsp. avocado oil

• 1/2 tsp cayenne

• 1 lb. chicken breast, diced

• 1-2 cups shredded carrot

• 1-2 cups broccoli florets

• 1 red onion cut in thin slices

• 3-4 spiralized zucchini or yellow summer

squash

• 2-3 green onions, chopped

• cashews for garnish

• basil, or mint for garnish

• for the sauce:

• 1/3 cup cashew butter

• 1/3 cup coconut aminos

• 1 TBS molasses or honey

• 2 tsp minced garlic

• 1-inch fresh ginger, grated

• 1-2 tbsp. sriracha, or more to taste

• a dash of rice wine vinegar or a squeeze

of lime

1. In a small food processor or blender, add in all the sauce ingredients and blend until smooth.

Set aside.

2. In a large skillet heat oil for about 1 minute. Add diced chicken (sprinkle with cayenne) and

cook on medium heat until cooked through, about 5 minutes. Remove chicken from pan and

transfer to plate.

3. In same skillet add onions, then the broccoli and then the carrots. Cook on medium-high heat

stirring constantly until all is cooked to your liking. Add in your zucchini noodles, chicken

breast, and spicy cashew sauce and stir together. Garnish with green onions, cashews, and

serve!

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Spicy Thai Chicken Salad

• 1 tablespoon avocado oil

• 1 tablespoon grated fresh ginger root

• 1 stalk lemon grass, chopped

• 2 fresh red chilies, chopped

• 2 cloves garlic, chopped

• 1 lb. chicken chopped or ground fresh

• 3 tablespoons fresh lime juice

• 1 tablespoon Asian fish sauce (test)

• 1 teaspoon soft brown sugar

• 1 medium red onion, thinly sliced

• 2 tablespoons shredded fresh mint

• 1 tsp fresh parsley chopped

• 2 tbsp. basil

• 1 head lettuce of choice for wraps

1. Heat oil in a large nonstick frying pan over medium heat. Add ginger, lemon grass, chilies

and garlic. Cook 1 minute, stirring. Add chicken and cook, stirring, 5 minutes or until

chicken is cooked.

2. Remove from heat and allow to cool slightly. Combine lime juice, fish sauce and sugar; pour

over chicken.

3. Add onion, mint, parsley and basil, reserving a few leaves for garnish. Toss gently. Place

salad in individual bowls, garnish with remaining coriander. Scoop portions of salad onto

lettuce leaves to form parcels or cups for eating.

4. cook's tip

5. For a quick version of this salad, buy a cooked chicken. Remove the skin and bones, then

finely chop the chicken breast meat or shred it with a fork.



Sugar Steak with Bourbon

"Katy Keck, a culinary consultant, told me about sugar steak, a dish completely foreign to

me. What, you've never heard of it either? Good. Time for us all to get up to speed.

Sugar steak is very much what it sounds like: steak that's blanketed with a sugar rub and

grilled. Katy, who got her recipe for it by surveying the chefs at the Spring Lake Yacht Club

close to Lake Michigan, said, "Some use sirloin, some use rib-eye, I have even used CAB top

round –- most agree whatever is cheapest. Also, some use white sugar, some use brown,

some use both." She uses dark brown sugar.

Katy has also come up with a fool-proof technique. "I have a Weber-performer and don’t

use the lid on this, nor am I stingy with charcoal," she said. "It’s really impressive when you

get 3 steaks going at once (total 14 pounds of meat), though I nearly set the porch roof on

fire. Rip-snorting is the official temperature for the grill."

• 1 flank steak (about 1 1/2 pounds)

• 1/4 cup light brown sugar

• 1/4 cup bourbon

• 1 teaspoon coarse ground black pepper

• Sea salt

1. Layer together the flank steak, sugar, bourbon, and pepper in a bowl.

2. Rub the sugar and pepper into the steak.

3. Put the steak in a 1-gallon plastic bag, add the remaining sugar mixture, seal the bag, and let

it rest in the fridge for at least 30 minutes and up to 3 hours.

4. Heat the broiler (or grill) and lay the steak on a baking sheet (one that you're ok with warping

under the broiler).

5. Generously season the steak all over with salt.

6. Place the steak under the broiler -- it should be 4 to 6 inches from the flame -- and broil for 3

minutes on each side for medium rare. Transfer the steak to a cutting board and let rest for 5

to 10 minutes, then cut into 1/4-inch slices.

7. Serve with mashed potatoes and sautéed bitter greens.



Tandoori Chicken with Mint Raita

It's pretty much the best time to test cucumbers the

weather is good and hot and cold foods (like cucumber

watermelon, romaine hearts and salads with no cooked

veggies) are easier to digest. Certainly, many cultures will

serve cucumbers with digestive spices like ginger and

chilies so this should be an easier pass! I subbed goat

cheese and water to replace the Greek yoghurt.

This recipe calls for grilling but you could easily just bake

it!

Chicken & Marinade:

• 2 tablespoons chopped peeled fresh

ginger

• 1 tablespoon chipotle

• 1 tablespoon fresh lime juice

• 1/2 teaspoon salt

• 1/2 teaspoon ground turmeric

• 1/2 teaspoon ground cumin

• 1/8 teaspoon ground red pepper

• 3 garlic cloves, chopped

• 4 (12-ounce) bone-in chicken leg thigh

quarters, skinned

Raita:

• 1/2 cup goat cheese

• 1/4 cup water

• 3/4 cup chopped seeded cucumber

• 2 tablespoons chopped fresh mint

• 1/2 teaspoon ground cumin

• 1/4 teaspoon salt

Marinade:

1. Combine marinade ingredients in a blender; process until smooth.

2. Pour into a large zip-top plastic bag. Add chicken; turn to coat.

3. Marinate chicken in refrigerator for at least 4 hours or overnight.

Raita:

4. Combine ingredients in a small bowl; cover and refrigerate.

Grilling:

5. Remove chicken from refrigerator, and let stand at room temperature for 45 minutes.

6. Prepare the grill for indirect grilling. If using a gas grill, heat one side to medium-high and

leave one

7. side with no heat. If using a charcoal grill, arrange hot coals on either side of charcoal grate,

leaving an empty

8. space in the middle.

9. Remove the chicken from marinade, and discard the remaining marinade. Place the chicken

on

10. unheated part of grill rack coated with cooking spray.

11. Close lid, and grill for 90 minutes or until a thermometer inserted into meaty part of thigh

registers 165°, turning chicken every 20 minutes.



Desserts

Almond Crisps

Here is an incredible genius recipe from Dorie Greenspan

• 6 tablespoons (75 grams) sugar

• 1 large egg

• 1 1/4 cups (125 grams) sliced almonds (blanched or unblanched)

1. Position the racks to divide the oven into thirds and preheat it to 325° F.

2. Line two baking sheets with parchment paper or silicone baking mats. Have a small cookie

scoop or a teaspoon at hand. Whisk the sugar and egg together in a bowl for a minute or so,

until well blended and just a bit thick.

3. Add the almonds and whisk until evenly coated with the mixture. You need to use the batter

right away — it separates as it stands. In fact, it’s good to give the batter a stir or two as

you’re spooning it out.

4. Each cookie needs 2 teaspoons of batter. Scoop the batter onto the baking sheets, leaving at

least 2 inches of space between the mounds of batter, and flatten each mound with the back

of a fork.

5. Bake for about 20 minutes, rotating the pans midway through baking. The cookies should be

toasted-almond beige, and dry and crackled on top. Transfer the baking sheets to racks and

let the cookies cool for about 10 minutes. Carefully lift the free-form cookies with a wide

spatula.

6. Note: If your kitchen is cool and dry, you can keep these in a tin or paper bag overnight.

Keep them longer, and they might soften, a condition easily reversed: Place the cookies on a

lined baking sheet and warm them in a 350° F oven for about 6 minutes; cool on the sheet.

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Chocolate Hazelnut Fudge

Of course, nothing says I love you mom like fudge! Here's a super clean recipe!

• 2 cups finely chopped semi-sweet

chocolate or chocolate chips

• 1/3 cup full-fat canned coconut milk

• 1/4 cup raw almond butter

• 4 teaspoons maple syrup

• 1/4 teaspoon vanilla extract

• 3/4 cups + 1/4 cup toasted hazelnuts,

chopped, optional

1. In a large saucepan, mix everything, except for the hazelnuts, together. Melt over low heat

while frequently stirring. Meanwhile, prepare a 9"x5" loaf pan with a piece of parchment

paper.

2. Once the mixture is melted, add 3/4 cup chopped hazelnuts, if using. Pour the fudge into the

prepared pan. Let sit for about 20 minutes and then sprinkle the remaining 1/4 cup chopped

hazelnuts over the top of the fudge. Refrigerate for 2 hours or until set. You can cut this when

cold but it's easier when at room temperature. Store at room temperature for 1 day and then

refrigerate. It'd likely stay well for much longer than 1 day at room temperature but I figure

I'd better stay on the safe side and say 1 day due to the hazelnut butter



No Churn Raspberry Ice Cream

I amended this SUPER easy recipe to be Plan friendly by subbing raspberries for

strawberries (much lower reactive), but you can use any berry of course. I also subbed

avocado for banana- it will have the same creaminess minus the high reactivity. Ps that's

why we use avocado in our smoothies!

• 1 10 oz. frozen bag raspberries

• 1 avocado sliced and then frozen for 4 hours

• 1/8 teaspoon sea salt

• 2/3 cup milk of choice

1. Transfer the fruit to a food processor fitted with the blade attachment. Add the salt. Process

until the fruit is crumbly, about 30 seconds. Stop the processor and scrape down the sides

with a wooden spoon or rubber spatula. With the motor running, pour in the milk and blend

continuously for 1 minute. The bottom portion of the mixture will start to become smooth,

while the top is still crumbly. Stop the processor, scrape down the sides, and stir. Process

until smooth and creamy, about 2 minutes more.

2. Serve immediately for a soft-serve consistency, or transfer to a lidded airtight container or a

loaf pan and freeze until solid, approximately 2 hours. (If using a loaf pan, place a piece of

wax or parchment paper over the surface of the nice cream, then wrap the pan in plastic wrap

to prevent ice crystals from forming).



Summer Berry Clafoutis

This would be a PERFECT brunch dish don’t you think? Blueberries are rich in antioxidants, anti-

cancer fight Alzheimer’s and are anti-inflammatory!

• Butter for pan

• 1 1/4 cups coconut milk

• 1/2 cup granulated sugar, divided

• 3 eggs

• 1 tablespoon vanilla extract

• ⅛ teaspoon salt

• 1 cup flour

• 2 cups blueberries, rinsed and well drained

• Powdered sugar

1. Heat oven to 350 degrees. Lightly butter a medium-size flameproof baking dish at least 1 1/2 inches deep.

2. Place the milk, 1/3 cup granulated sugar, eggs, vanilla, salt and flour in a blender. Blend at top speed until smooth and frothy, about 1 minute.

3. Pour a 1/4-inch layer of batter in the baking dish. Turn on a stove burner to low and set dish on top for a minute or two, until a film of batter has set in the bottom of the dish. Remove from heat.

4. Spread berries over the batter and sprinkle on the remaining granulated sugar. Pour on the rest of the batter and smooth with the back of a spoon. Place in the center of the oven and bake about 50 minutes, until top is puffed and browned and a tester plunged into its center comes out clean.

5. Sprinkle with powdered sugar just before serving. (Clafoutis need not be served hot, but should still be warm. It will sink slightly as it cools.)



Cocktails/Drinks

Lavender Simple Syrup

My lavender is coming back full force, so I picked some last week and dried it and made this

delicious simple syrup for lavender margaritas mmmmm!

• 1 cup water

• 2 tbsp. dried lavender

• 1/2 cup honey or agave

1. Add all ingredients to a small saucepan and

bring to a boil.

2. Turn down heat and simmer for 20 minutes.

3. Remove pan from heat and strain the

flowers out.

4. Let cool and transfer to glass container.

Keep refrigerated.



Lavender Watermelon Margarita

Hello summer cocktail! This lavender watermelon margarita is perfect for your parties and BBQ. Lavender is delicious and great to destress you. Just add lavender to your simple syrup, simmer for 5 minutes and then strain off.

• 1 cup tequila

• 1/2 cup lime juice

• 1/4 cup triple sec or Controy

• 1/4 cup lavender simple syrup

1. Using a small paring knife, cut 1 end off watermelon in a zigzag pattern. Discard end. Using

a spoon, remove watermelon flesh, and place watermelon flesh in a blender. Process until

smooth. Pour through a fine wire-mesh strainer, and discard solids.

2. Add 1 cup of watermelon juice to the ingredients and shake well (reserve remaining

watermelon juice for another use.) pour into watermelon and add ice. Enjoy!

3. Ps if you don’t know Controy read on (and buy some! It’s great!) Founded in 1933,

CONTROY Orange Liqueur, the original Mexican Orange Liqueur, is the secret ingredient

necessary to create the perfect authentic Mexican Margarita.



Strawberry-Lemon Mojitos

Here's a great way to test strawberries, if you fail you may just not care 😆. Still you could

also use this recipe to test much lower reactive berries, like blackberries or raspberries!

Blackberries work every other Raspberries once a week. I like using bottled organic lemon

juice - I pay 6.99 for 32 oz.- total score!

• 8 lemon wedges

• 24 mint leaves, plus 4 mint sprigs, for garnish (optional)

• 4 strawberries, plus 2 halved strawberries, for garnish

• Ice cubes, plus crushed ice

• 8 ounces gold or aged rum or tequila

• 3 ounces fresh lemon juice

• 2 ounces prepared sugarcane syrup or agave nectar

1. In a cocktail shaker, muddle the lemon wedges with the whole strawberries and mint leaves.

2. Add ice and the rum, lemon juice and sugarcane syrup; shake well.

3. Strain into crushed ice–filled highball glasses.

4. Garnish with the berry halves and mint sprigs.


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