AN ADVANCED GUIDE TO

HEALING
THYSELF
Specially formulated herbal and meal plans
to assist the body in self-healing and regeneration

Dr. Ali Muhammad | Liana Hanelle, HHP

 Copyright & Disclaimer

Copyright © 2020 Wholistic Publishing Co.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system,
or transmitted in any form or by any means (including electronic, mechanical, photocopying,
recording, or otherwise) without prior written permission from the publisher.This publication is
intended for informational purposes only. The publisher does not claim that this publication
shall provide or guarantee any benefits, healing, cure, or any results in any respect.

This publication is not intended to provide or replace conventional medical advice, treatment, or
diagnosis or be a substitute to consulting with a physician or other licensed medical or health-
care providers. The publisher shall not be liable or responsible in any respect for any use or
application of any content contained in this publication or any adverse effects, consequence,
loss, or damage of any type resulting or arising from, directly or indirectly, the use or application
of any content contained in this publication. Any trademarks are the property of their respective
owners, are used for editorial purposes only, and the publisher makes no claim of ownership
and shall acquire no right, title, or interest in such trademarks by virtue of this publication.For
information about custom editions, special sales, and premium and corporate purchases,
please contact Wholistic Publishing Co. at info@readtoheal.com.

Manufactured in The United States of America

Dr. Ali Muhammad©

Liana Hanelle©
 Table of Contents

5 Healing Nutritional Guide 15 Kitchen Essentials

16 Healing Mind, Body, & Spirit 17 Formula Production

18 Macronutrients 19 Immunity-Boosting Plan

50 Thyroid Support Plan 81 Kidney Support Plan

112 Diabetes Support Plan 143 Digestive Support Plan

174 Female Reproductive Plan 205 Heal-All Plan

!!" Herbal Formulas

 Introduction

F
irst and foremost, we would like to congratulate you on making the decision to invest in
your family's private education and most valuable asset in life—health and wellness.
We thank you for allowing us to be a part of your quest for new-found health.

‘An Advanced Guide to Healing Thyself’ was written as a “nutritional bible” to provide its readers
with comprehensive, yet easy-to-read educational material—all of which is backed by over two
decades of qualified scientific research on nutrition and supplements. This book gives you the
ability to become your own health expert, allowing you to protect yourself and loved ones from
illness, suffering, and dis-ease.

Additionally, the collective assessments of thousands of clients have provided the opportunity
to apply this research in real time; resulting in the creation of natural herbal remedies,
proprietary formulas, and the miraculous power of food to heal.

Ultimately, the groundbreaking information found in this book will allow its readers to
experience the next level of medical revelations not found anywhere else.

About the Authors

Dr. Ali Muhammad

Founder of the Aboriginal Medical Association (AMA), ARNA
Ministry of Health, and a phototrophic cell concept detailing the
ability to remove any disease state, Dr. Ali is also the developer of
a bio-cosmology diagnostic system which caters to non-invasive
diagnostics of indigenous peoples.

Liana Hanelle, HHP

Certified Holistic Health Practitioner, Holistic Health Coach, and
co-founder of The Wholistic Institute, Liana Hanelle specializes in
plant-based nutrition and provides customized meal plans,
tailored to meet the health needs and physical goals of clients.
Healing
Nutritional
Guide:
Foods to Avoid
 Healing Nutritional Guide
DO N O T EA T T HES E FOO DS

Do not consume the following foods as they hinder the natural healing process,
some of which contribute to the formation and growth of degenerative diseases.

FOODS TO AVOID

Beans: Contain excessive amounts of arginine and ammonia/nitrogen fixator.

Exception: Garbanzo beans and navy beans

Spinach: Contains genetically modified organisms (GMOs), such as enterobactin, in

all non-organic spinach. This bacteria steals iron, causing sickle cell anemia and is
one of the primary causes of auto immune disorders. Its antibodies attack tissues.
Exception: Only eat if organic and cooked in soup

Mushrooms: Classified as a fungi: one of the five pathogens. Excess ammonia

adversely impacts the liver causing low iron, hypoxia (oxygen deficiency), and
massive red blood cell death increasing bilirubin and liver toxicity.

Tomatoes: High lectin food and must ONLY be eaten cooked.

Exception: Grape, cherry, or sun-dried tomatoes

Kale: Contain aromatase which converts testosterone and beneficial estrogen into
estradiol, a carcinogenic form of estrogen.
Exception: Be sure kale is cooked in a soup if you must eat it

Rice: Extremely high in starch and turns into white fat in the body. White rice has a
higher glycemic index, which means its carbs convert more quickly into blood sugar
than brown rice.

Breads: Avoid breads as they are high in yeast and starch.

Exception: Yeast-free breads; preferably spelt, rye, or other natural grain-based breads
 Healing Nutritional Guide
DO N O T EA T T HES E FOO DS

Do not consume the following foods as they hinder the natural healing process,
some of which contribute to the formation and growth of degenerative diseases.

FOODS TO AVOID

Cashews: Cashews adversely impact the liver and possess the same toxic
compounds as Poison Ivy (anacardic acids), adding toxemia.

Collard Greens: Collard greens are a goitrogen (substances that disrupt the
production of thyroid hormones by interfering with iodine uptake in the thyroid gland)
and should only be eaten by animals with ruminant stomachs.

Whey or Pea Protein Shakes: Replace whey or pea protein in shakes with hemp
protein and other natural nut-based proteins.

Sesame Seeds: Contain aromatase which converts testosterone and beneficial

estrogen into estradiol, a carcinogenic form of estrogen. Consume sparingly, if so.

Cheeses: Contain aromatase which converts testosterone and beneficial estrogen

into estradiol, a carcinogenic form of estrogen.

Soy: Contains aromatase which converts testosterone and beneficial estrogen into
estradiol, a carcinogenic form of estrogen.

Flaxseeds: Contain the highest amount of aromatase, which converts testosterone

and beneficial estrogen into estradiol, a carcinogenic form of estrogen.

Peanuts: Contain aromatase phytic acid and excess nitrogen.

Animal Milk: Contains aromatase which converts testosterone and beneficial

estrogen into estradiol, a carcinogenic form of estrogen.
 Healing Nutritional Guide
DO N O T EA T T HES E FOO DS

Do not consume the following foods as they hinder the natural healing process,
some of which contribute to the formation and growth of degenerative diseases.

FOODS TO AVOID

Eggs: Including both egg whites and yolks.

Dairy: Including butter, cheese, and all by-products of animal milk.

Cruciferous Vegetables: Broccoli, Brussels sprouts, cabbage, and cauliflower.

Coffee: Use dandelion root tea as a nourishing herbal replacement.

Flour: Specifically white, wheat, and all-purpose flour.

Exception: Spelt, amaranth, quinoa, garbanzo, and kamut.

Sugar: Specifically white and brown sugar. Use date sugar or stevia instead.

Table Salt: Only use sea salt or Himalayan pink salt for comparable taste.

Canola Oil: Use avocado, grape-seed, or olive oil as a substitute.

High Fructose Corn Syrup: Avoid ALL products that contain HFCS.
Healing
Nutritional
Guide:
Foods to Eat
 Healing Nutritional Guide
FOO DS T O EA T : FRU I T S

Eat daily or as often as possible.

Purchase seeded and organic to avoid GMO and excess pesticides.

FRUITS TO EAT

Apples: Green Granny Smith variety is best.

Avocados: Avoid large haas avocados if possible.

Bananas: Baby or burro bananas are best.

Berries: Specifically blackberries, blueberries, raspberries, and mulberries.

Cucumbers: Avoid seedless cucumbers (GMO).

Grapefruit/Pomelo: Excellent source of vitamin C and rich in antioxidants.

Other Citrus Fruits: Specifically key limes, lemons, limes, and oranges.

Mangoes: Contain prebiotic dietary fiber, which helps feed good bacteria in the gut.

Melons: Specifically cantaloupe and watermelon.

Pears: Help fight inflammation and promote bowel regularity.

Plums & Prunes: Excellent source of vitamins, minerals, fibers, and antioxidants.

Peppers: Specifically red, yellow, and green bell peppers.

Sun-Dried Tomatoes: High concentration of lycopene, a power antioxidant.

Tropical Fruits: Including dragonfruit, guava, jackfruit, rambutans, passionfruit,

pomegranate, sapote, and soursop.
 Healing Nutritional Guide
FOO DS T O EA T : VEGET A B LES

Vegetation contains micro enzymes that ward off plant-eaters, which can become
microbial for raw eaters. Buy organic and eat cooked: soaked, steamed, or in soups.

VEGETABLES TO EAT

Arugula: Nutrient-dense, cancer-fighting power food also rich in chlorophyll.

Callaloo: Contains a variety of proteins, making it great for building muscle.

Chard: Great source of magnesium, potassium, iron, and fiber.

Celery: Rich in antioxidants, bioactive compounds, and provides key nutrients.

Cilantro: Contains high levels of nutrients, antioxidants, and anti-fungal properties.

Dandelion Greens: Contain substantial amounts of minerals and vitamins.

Parsley: Improves bone health and fights against cancer and diabetes.

Purslane: Source of alpha-linolenic acid, an omega-3 fatty acid that combats disease.

Red Rose Potatoes: Nutrient-filled skin contains fiber, B vitamins, iron and potassium.

Romaine: Great source of beta carotene, which converts into vitamin A in the body.

Sea Vegetables: Excellent source of iodine and trace minerals found in the ocean.

Spinach: Specifically organic Malabar spinach.

Squashes: Including zucchini, acorn, butternut, spaghetti, and summer squash.

Watercress: High antioxidant content which lowers risk of chronic diseases.

Yams: Great source of fiber, potassium, manganese, copper, and antioxidants.

 Healing Nutritional Guide
FO O DS T O EA T : N U T S & S EEDS

Always buy nuts and seeds organic and raw. Eat once soaked, rinsed or sprouted.
May also be soaked, blended, and strained into nut milks.

NUTS & SEEDS TO EAT

Almonds: High in antioxidant vitamin E and monounsaturated ("good") fat.

Brazil Nuts: Particularly high in selenium, a mineral with potent antioxidant properties.

Coconut: Rich in copper and iron, specifically coconut meat or coconut shreds.

Hemp Seeds: Contain high levels of omega-3 and omega-6 essential fatty acids.

Macadamia: Helps reduce total LDL cholesterol levels.

Pine Nuts: Contain high levels of magnesium, iron, zinc, antioxidants and protein.

Pistachios: Rich in vitamin B6 which promotes immune and nervous system health.

Sunflower Seeds: Rich in B complex vitamins, essential for a healthy nervous system.

Watermelon Seeds: One of the most nutrient-dense variety of seeds. A powerhouse

of essential nutrients such as folate, iron, zinc, copper, magnesium, and potassium.
Also rich in amino acids, proteins, and vitamin B complex, all of which play a role in
boosting the body's metabolism and contribute to a strong immune system.
 Healing Nutritional Guide
FO O DS T O EA T : GRA I N S

Always buy grains organic. Eat once soaked in lime juice or rinsed and cooked slowly.

GRAINS TO EAT

Amaranth: Nutritious, gluten-free grain containing fiber, protein, and micronutrients.

Black Forbidden Rice: Prevents the spread of cancerous cells and can even kill them.

Fonio: Great source of gluten-free protein and fiber.

Kamut®: Contains protein, fiber, zinc, phosphorus, magnesium, vitamin B1 and B3.

Spelt: Contains several essential nutrients such as iron, magnesium, and zinc.

Teff: An excellent source of protein containing all essential amino acids.

Wild Rice: Contains large amounts of essential nutrients, including manganese,

phosphorus, magnesium, and zinc.
 Healing Nutritional Guide
FOO DS T O EA T : S PI CES & S WEET EN ERS

Always buy spices and sweeteners organic.

SPICES & SWEETENERS

Cayenne Pepper Celtic Sea Salt or

boosts metabolism and Himalayan Pink Salt
lowers blood pressure. aids digestion and hydration.

Cilantro Cumin
helps detox heavy metals aids in weight loss and fights
and lowers blood sugar. bacteria and parasites.

Curry Dill
aids digestion and reduces aids digestion and protects
inflammation. against heart disease.

Ginger Rosemary
lowers blood sugar and boosts immune system and
calms nausea. improves blood circulation.

Sage Turmeric
supports digestion and potent anti-inflammatory and
reduces oxidative stress. antioxidant.

Coconut Sugar Date Sugar

helps regulate body's water aids in digestion and boasts
content and gut bacteria. cancer-fighting antioxidants.

Maple Syrup Stevia

enhances antibiotic effects reduces calorie intake and
and aids digestion. regulates blood sugar levels.
 Kitchen Essentials
MU S T -HA VES FO R EA S Y PREPA RA T I ON

Remember, investing in the proper tools will maximize performance and results.

JUICER BLENDER
For making fresh juices For making smoothies

SPIRALIZER FOOD PROCESSOR

For making "pasta" noodles For making meat replacements
from vegetables as well as sauces and desserts
 Healing the Mind, Body & Spirit
ES S EN T I A L WELLN ES S

We are whole-beings and must not neglect any part of the body that needs healing.

Meditate Daily for 10 Minutes

The mind, heart, and body can improve with
regular meditation. Meditation has helped
millions of people ease chronic pain, anxiety,
stress, improve heart health, boost mood and
immunity, as well as help fight addictions.
Aim for 10-20 minutes a day.

Follow the Meal Plans

Follow the meal plans in order to heal and adopt
new, healthier habits. New habits, like healthy
eating and regular physical activity, may also aid
in weight management and energy production.
Upon sticking with these changes, they are
destined to become part of your daily routine.

Exercise Regularly
Physical activity is an important aspect of
natural healing. Regular movement is a critical
factor in the body’s process of releasing toxins.
Exercise delivers oxygen and nutrients to your
tissues and helps your cardiovascular and
lymphatic system work more efficiently.
 Formula Production
HOW T O PRO DU CE HERB A L FO RMU LA S

Simplified instructions on how to produce herbal formulas for natural remedies.

Be sure all ingredients for products All oils and liquid extracts should
1 are purchased organic only. 2 never contain alcohol.

After making, be sure to refrigerate Do not refrigerate suppositories

3 all formulas taken internally. 4 and powder-based formulas.

MINERALS

Minerals play an integral role in tissue regeneration (a.k.a. builders). Minerals can be
classified as metals, but metals are not classified as minerals. The body needs trace minerals
derived from a plant that absorbs a mineral and binds it to a carbon molecule to ensure
absorption. The current market uses amino radicals and siderophores to promote absorption.
However, they are not as efficient as organic acids that plants use to chelate metals and turn
them into minerals. Plants CANNOT make minerals, they can only absorb them.

VITAMINS

All vitamins are needed for protein synthesis. Plants produce vitamins and so does the sun's
interaction with skin. All vitamins are either ingested or made in the liver. The body needs all
of the following 14 essential vitamins for proper protein synthesis and other vital functions:

Vitamin A – retinol Vitamin B7 – biotin

Vitamin Bp – choline Vitamin B9 – folic acid
Vitamin B1 – thiamin Vitamin B12 – cobalamin
Vitamin B2 – riboflavin Vitamin C – ascorbic acid
Vitamin B3 – niacin Vitamin D – calciferol
Vitamin B5 – pantothenic acid Vitamin E – tocopherol
Vitamin B6 – pyridoxine Vitamin B6 – naphthoquinoids
 Macronutrients
CA RB O HYDRA T ES , FA T S , & PRO T EI N

Overview of the role macronutrients play in the body's healing process.

CARBOHYDRATES

Carbohydrates are energy producing molecules. The healthy carbohydrates are water-soluble,
glucose-based carbohydrates. Complex carbohydrates introduce galactose which can be
damaging to tissues. Focus on high mineral concentrated foods from fruit-based
carbohydrates for more energy production with less circulation blocking effects.

FATS

Every hormone in our body is made from cholesterol and cholesterol is made from lipid
chains, aka fats. There are healthy fats and unhealthy fats. The bile from the liver breaks down
fats and the liver subsequently assimilates and anabolically builds fats into complex fatty acid
chains to be distributed for maturity in hormonal glands and other cells.

PROTEIN

Proteins are made from carboxylic acids. There are 64 total combinations that can be
generated. We are generally taught about 22 under the misnomer amino acids. The healthier
the liver the more protein building carboxylic acids can be made, which increases the ability to
regenerate tissue. We get these amino acids (carboxylic acids) from the foods we eat.
Immunity-Boosting

Meal Plan &

Herbal Formula
 Immunity-Boosting
MEA L PLA N & HERB A L FO RMU LA

Developed to fight against autoimmune disease, Influenza (flu),

an existing cancer tumor, and all pathogenic related issues.

Feeding your body certain foods can help keep your immune system strong. If you're looking to
prevent winter colds and the flu, your first step should be a visit to a grocery store to buy fresh,
organic produce and herbs.

This plan is designed to boost your immune system. Even if you’re not facing a "diagnosed"
autoimmune condition, it is still a great way to prevent a cold or flu. The key is to choose a wide
variety of different-colored fruits and vegetables. For this reason, the phrase “eating the
rainbow” is coined for a healthy plant-based diet. The reason for this strategy is that colored
foods contain micronutrients. These are vitamins and minerals the body needs to stay healthy.

Additionally, it is vital to supplement your meal plan with the Immune Max©™ Formula to best
build your immunity.
 Immunity-Boosting
WEEKLY MEA L PLA N

Helpful if you are battling an autoimmune disease, Influenza (flu),

an existing cancer tumor, and all pathogenic related issues.

Monday Tuesday
B: Rise N' Shine OJ Smoothie B: Pink Pitaya Smoothie
S: Toasted Sprouted Almonds S: Cacao Pudding
L: Creamy Roasted Red Pepper Soup L: Wild Rice & Butternut Squash Sushi
D: Quinoa Stuffed Peppers D: Grilled Vegetable Stack

Wednesday Thursday
B: Breakfast Fajitas B: Mango Chia Pudding
S: Cinnamon Baked Apples & Raisins S: Watermelon Sorbet
L: Berry Abundant Arugula Salad L: Crunchy Asian Chopped Salad
D: Spicy Coconut Ginger Zoodles D: Creamy Zucchini Pesto Pasta

Friday Saturday
B: Green Goddess Smoothie B: Raspberry Smoothie Bowl
S: Autumn Harvest Nut Mix S: Golden Turmeric Smoothie
L: Açaí Berry Bowl L: Fig & Blackberry Salad
D: Butternut Squash Soup D: Golden Curry Chickpea Soup

Sunday Extra Weekly Tips

B: Citrus Medley Smoothie Take the Immune Max©™ Formula
S: Golden Turmeric Energy Bites daily (follow recipe)
L: Immune-Boosting Berry Salad Bowl Make juices/smoothies fresh and
D: Autumn Superfood Salad enjoy them right away
 Breakfast Recipes
RI S E N ' S HI N E OJ S MO O T HI E

Vitamin C has been shown to increase the production of white blood cells, which are key
to fighting infections and boosting the immune system. Because the body doesn't
produce or store it, it needs daily vitamin C for continued health. Almost all citrus fruits
are high in vitamin C, so it's beneficial to add a squeeze of this vitamin to any meal.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 orange Step 1: Place all ingredients into a blender and process
1 cup frozen strawberries until smooth.
2 frozen baby bananas
Step 2: Serve in a tall glass.
1 cup coconut water
 Breakfast Recipes
PO WER PI N K PI T A YA S MO O T HI E

Pitaya is another fruit loaded with vitamin C. Also known as dragon fruit, pitaya provides
vitamin C and riboflavin, along with about 17% of your daily recommended intake of
magnesium—a mineral that is responsible for aiding hundreds of biochemical reactions
in the body. Dragon fruit also contains iron, niacin, and calcium.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
½ cup frozen pitaya Step 1: Place all ingredients into a blender and process
½ cup frozen strawberries until smooth.
2 frozen baby bananas
Step 2: Serve in a tall glass.
1 cup coconut water
 Breakfast Recipes
B REA KFA S T FA J I T A S

Filled with vitamin C and detoxifying natural ingredients, this meal

is a great way to boost the immune system and fuel the body.
Wrap these fajitas in lettuce leaves or a grain-free tortilla.

Prep Time: Cooking Time: Serves:

10 minutes 13 minutes 2 servings

Ingredients: Instructions:
Chickpea Eggs Step 1: Add all chickpea ingredients to a bowl and
½ cup chickpea flour whisk until smooth. Add more chickpea flour, one
tablespoon as needed to thicken. The mixture should
½ cup vegetable broth
be the consistency of a pancake batter.
1 tsp garlic powder
¼ tsp turmeric (for color) Step 2: Heat a medium nonstick pan over medium heat
¼ tsp sea salt with olive oil. Once warmed, add in the batter. Cook,
1 tbsp olive oil, for cooking mixing often, until the mixture reaches the consistency
of scrambled eggs, about 6 minutes.
Fajita Scramble
1 red bell pepper, sliced Step 3: When mixing it, press it down into a thin layer
so that it all cooks evenly and doesn't form into a
1 sweet onion, chopped
dough ball.
1 cup cherry tomatoes
½ cup sliced zucchini Step 4: Next, add all of the veggies. Cook, stirring, for
2 garlic cloves, chopped about 7 minutes, or until the desired level of
1 jalapeño, chopped (optional) tenderness.
1 tsp sea salt
Step 5: Remove from heat and add the lime juice.
1 tsp cumin
2 tbsp fresh cilantro Step 6: Divide between two plates and serve with salsa
½ lime, juiced wrapped in lettuce leaves or a spelt tortilla.
 Breakfast Recipes
MA N GO CHI A PU DDI N G

Mango is low in calories, yet high in nutrients, such as vitamin C,

which aids immunity, iron absorption, growth and repair.

Prep Time: Cooking Time: Serves:

5 minutes None 2 servings

Ingredients: Instructions:
2 cups coconut milk Step 1: Add all ingredients into a sealed container.
½ cup chia seeds Shake. Let sit in fridge overnight or a minimum of 6
hours.
2 tbsp date syrup
2 cups chopped mango Step 2: Garnish with coconut flakes (optional) and
serve cold.

Extra Tip: Frozen mango works just as

fine if fresh mango is not available.
 Breakfast Recipes
GREEN GO DD ES S I MMU N E-B O O S T I N G S MO OT HI E

Green vegetables are the source of a chemical signal that is essential to a fully
functioning immune system. The vegetables maintain proper function of intraepithelial
lymphocytes (IELs), immune cells that are found in the gut and the skin, and are also part
of the body’s first line of defense in fighting illness and repairing wounds.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
¾ cup watercress Step 1: Blend parsley and water until smooth.
¼ cup fresh cilantro
Step 2: Next, add the remaining ingredients and blend
1 cup water
again until smooth.
½ cucumber, peeled
¼ inch fresh ginger
¼ avocado
1 cup mango, frozen
1 baby banana, frozen
½ lemon, juiced

Extra Tips: A little goes a long way with

ginger. If you're not used to using fresh
ginger, start off small and add more as
needed.
 Breakfast Recipes
RA S PB ERRY S MO O T HI E B O WL

A single cup of raspberries provides over 50% of the minimum daily target for vitamin C,
which naturally supports immunity and skin health and helps produce collagen.
They also contain vitamin E, many B vitamins, magnesium, copper, iron, potassium,
manganese and vitamin K—both of which play a role in bone health.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
Bowl Base Step 1: Place raspberries, banana, and almond milk in a
1 cup raspberries, frozen blender, and blend on high until smooth and thick.
Depending on your liking, you can add water to thin the
1 baby banana, frozen
smoothie out, but preferably rather thick for a smoothie
1 cup almond milk
bowl.
½ avocado
1 serving vanilla hemp protein Step 2: Pour smoothie in medium-sized bowl and top
(optional) with raspberries, coconut shreds and hemp seeds for
extra crunch.
Toppings
3 tbsp coconut shreds Step 3: Serve immediately.
2 tbsp hemp seeds
⅓ cup raspberries
 Breakfast Recipes
CI T RU S MEDLEY S MO O T HI E

Citrus fruits contain vitamin C, an essential micronutrient that contributes to the

improved health of the immune system by supporting cellular functions in both the
innate and adaptive immune system. Vitamin C naturally supports epithelial barrier
function against pathogens as well.

Prep Time: Cooking Time: Serves:

5 minutes None 1-2 servings

Ingredients: Instructions:
1 baby banana, frozen Step 1: Place all ingredients into a blender and blend
1 cup mango chunks, frozen until smooth.
1 fresh whole red grapefruit
Step 2: Pour into a tall glass (for single serving) or two
1 tbsp freshly squeezed lime
medium glasses (if serving two) and serve.
juice
2 small cara cara oranges,
peeled
1 ½ cup coconut milk

Extra Tip: Add a handful of ice for a

thicker smoothie.
 Snack Recipes
T OA S T ED S PRO U T ED A LMO N DS

High in vitamin E, almonds can help fortify the immune system.

Rich in protein and fiber, they also contain zinc, which has been
linked to the prevention and treatment of the common cold.

Prep Time: Cooking Time: Serves:

2 minutes 5 minutes 1-2 servings

Ingredients: Instructions:
½ cup almonds Step 1: Soak almonds in warm water for 12 hours.
1 cup warm spring water Drain and rinse.
1 tsp avocado oil
Step 2: Warm 1 tsp of avocado oil over medium heat.
½ tsp Himalayan salt

Step 3: Add almonds and Himalayan salt.

Step 4: Toss to coat.

Step 5: Stir occasionally to avoid burning and toast

nuts until fragrant and golden, about 5 minutes.

Step 6: Let cool and store in air-tight container.

 Snack Recipes
CA CA O PU DDI N G

Cacao directly boosts the immune system through both systemic anti-inflammatory
qualities, as well as intestinal anti-inflammatory qualities and friendly gut bacteria-
boosting effects. Therefore, cacao was also correlated to promote the maturation of
T-cells, the lymphocytes actively involved in the body's immune response.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
1 medium, ripe, avocado Step 1: Add all ingredients into a food processor.
⅔ cup Medjool dates, pitted
Step 2: Start to pulse then blend on high, stopping to
3 tbsp cacao powder
scrape down sides and bottom of container, until the
½ cup coconut milk
pudding looks very smooth and creamy.
⅛ tsp sea salt
Step 3: Transfer to a covered container and refrigerate
at least 2 hours before serving.
Extra Tip: If the dates aren't super-soft,
soak in hot water for 15 minutes (then
drain) before using.
 Snack Recipes
CI N N A MON B A KED A PPLES & RA I S I N S

Apples contain phytochemical antioxidants that help boost immunity, reduce

the risk of chronic disease, and prevent illnesses such as the common cold.

Prep Time: Cooking Time: Serves:

5 minutes 15 minutes 2 servings

Ingredients: Instructions:
2 large apples Step 1: Preheat the oven to 350°F.
¼ cup raisins
Step 2: With a spoon, scoop out the insides of the
1 tsp cinnamon
apples and place the contents into a medium bowl,
½ tbsp date syrup
discarding the core and seeds. Be careful to leave
enough apple inside the skin so you have a sturdy shell
and the skin is not pierced.
Extra Tip: Granny Smith apple tends to
hold up best when baking. Step 3: In the medium bowl, add the raisins, cinnamon,
and date syrup and mix together with the scooped-out
These apples are also great cold, topped apple pieces.
with a dollop of coconut cream.

Step 4: Spoon the apple mixture back into the apple

shells. Cover each with their top.

Step 5: Place the apples in a baking pan and bake for

15 minutes, or until the apples are soft.

Step 6: Cool slightly and serve warm.

 Snack Recipes
WA T ERMELO N S O RB ET

Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon contains

270mg of potassium, 30% of the recommended daily value of vitamin A, and 25% of the
daily recommended value of vitamin C, all of which boost the immune system.

Prep Time: Freezing Time: Serves:

10 minutes Several hours 2 servings

Ingredients: Instructions:
2 cups watermelon, cubed Step 1: Dice watermelon into cubes and place them in
6 key limes, juiced the freezer overnight.

Step 2: Place frozen watermelon cubes into the food

processor and add lime juice. Start with just a few
Extra Tip: To make sorbet creamier, try
drops, and slowly add in more as sorbet is being
using coconut milk or cream instead of
lime juice.
processed.

Step 3: Continue to process watermelon and lime juice

in food processor until it resembles a sorbet-like
texture. Add lime juice as needed for taste and texture.

Step 4: Serve immediately.

 Snack Recipes
A U T U MN HA RVES T N U T MI X

Known for their inflammatory reducing qualities, walnuts are omega-3-rich foods.
Omega-3 fatty acids are a type of essential fatty acid that keep the immune system
functioning properly and protect against immune system disorders.

Prep Time: Cooking Time: Serves:

2 minutes 5 minutes 3-4 servings

Ingredients: Instructions:
¼ cup walnuts Step 1: Preheat oven to 350ºF.
¼ cup almonds
Step 2: Place all ingredients in a bowl and mix together
¼ cup raisins
until all nuts thoroughly coated with syrup.
¼ cup currants
1 tbsp maple syrup Step 3: Place on a baking sheet and into preheated
oven and bake for 5 minutes.

Extra Tip: If Grade-A maple syrup isn't Step 4: Allow trail mix to cool and enjoy or store in a
available, date syrup can be used as a glass container for later.
preferable alternative.
 Snack Recipes
GO LDEN T U RMERI C S MO O T HI E

The main ingredient in turmeric is Curcumin; a phyto-derivative

that helps boost immunity and fights against viral replication.
Black pepper helps the body absorb the key substance in turmeric.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
1 cup mango chunks, frozen Step 1: Combine all ingredients in a blender and blend
1 baby banana, frozen until smooth.
1 cup coconut milk
Step 2: Adjust, if needed. If the smoothie is too thick,
1-inch knob of ginger, peeled
add more milk. If it's too thin, add 4 ice cubes.
1 tsp ground turmeric
¼ tsp ground cinnamon Step 3: Pour into a glass and enjoy!
⅛ tsp ground black pepper

Extra Tip: Purchase all ingredients

organic. Substitute 1 inch of fresh
turmeric in place of ground turmeric.
 Snack Recipes
T U RMERI C EN ERGY B I T ES

Consuming turmeric is a natural way to help bolster the immune system,

by increasing the immune-modulating capacity of the body.

Prep Time: Inactive Time: Serves:

20 minutes 4 hours 3-4 servings

Ingredients: Instructions:
½ cup almond butter Step 1: To a food processor, add hemp powder,
½ cup almonds almond butter, almonds, coconut oil, date syrup, and
turmeric.
4 tbsp hemp powder
½ cup coconut flakes
Step 2: Blend ingredients on high until evenly
1 tsp coconut oil distributed.
½ tbsp date syrup
2 tsp turmeric Step 3: Place the dough in the refrigerator for 30 to 60
minutes to harden.

Step 4: Remove the dough from refrigerator and roll

Extra Tip: If hemp powder isn't handy,
you can sub for the same amount of into bite-sized balls about ½-inch in diameter.
hemp seeds or coconut flour.
Step 5: Place balls on a plate that’s covered with
parchment paper, then return to refrigerator for 3 to 4
hours.

Step 6: Remove from refrigerator. Add remaining

shredded coconut to a plate and roll the balls in the
flakes. Enjoy room temperature or chilled.
 Lunch Recipes
CREA MY RO A S T ED P EPPER S O U P

Ounce for ounce, red bell peppers contain twice the amount of vitamin C as citrus.
They’re also a rich source of beta carotene. Aside from boosting the immune system,
beta carotene also helps keep the eyes and skin healthy.

Prep Time: Cooking Time: Serves:

5 minutes 25 minutes 4 servings

Ingredients: Instructions:
2 large red bell peppers Step 1: Roast red peppers for 15 min in oven at 400ºF
½ cup water or until tender and charred on all sides.
2 cups coconut milk
Step 2: While that roasts, add remaining soup
1 ½ tbsp dried dill
ingredients to large pot and bring to a simmer.
1 tbsp garlic powder
1 tsp dried basil Step 3: Remove charred outer skin seeds and stems
½ tsp sea salt and add to soup.
3-4 tbsp coconut sugar
Step 4: Transfer to blender or use immersion blender
1 pinch red pepper flakes
to purée soup, then transfer back to the saucepan/pot
and bring to a simmer over medium-low heat.

Extra Tip: Keep leftovers covered in the Step 5: Taste and adjust seasonings as needed.
refrigerator for 4-5 days or in the freezer
for up to 1 month.
Step 6: Let simmer on low for at least 10 more
minutes. The longer it simmers, the deeper the flavor
develops.
 Lunch Recipes
WI LD RI CE & B U T T ERN U T S QU A S H S U S HI RO LLS

Traditional sushi rice is a type of white rice, seasoned with sweet vinegar.
Since these foods are acidic and mucus-forming, wild rice is substituted here.
Soy sauce is also an acid-producing food, and is to be replaced with coconut aminos.

Prep Time: Cooking Time: Serves:

20 minutes None 3-4 servings

Ingredients: Instructions:
6 nori sheets Step 1: Place a nori sheet on a bamboo mat and place
2 cups wild rice, cooked about 9 spoonfuls of cooked wild rice in 3 rows on the
nori.
2 tbsp date syrup
1 tsp ground cinnamon
Step 2: Wet the tips of your fingers and press the rice
2 cups butternut squash, baked into a thin layer, leaving about an inch of sheet
1 avocado peeled and diced remaining on the edge farthest from you.
Coconut aminos to taste
Step 3: Place a row of sliced butternut squash an inch
from the edge closest to you.
Extra Tip: If a bamboo mat or sharp knife
are not readily available, hand roll the Step 4: Top with thin rows of avocado.
sushi and eat it as a sushi roll wrap.
Step 5: Use bamboo mat to roll the sushi roll.

Step 6: Set sushi roll aside and repeat with remaining

ingredients. Once all ingredients are used, slice the
sushi rolls into evenly-sized pieces and serve with
coconut aminos, mixed with date syrup and cinnamon
for a dipping sauce.
 Lunch Recipes
B ERRY A B U N DA N T A RU GU LA S A LA D

Arugula is a nutrient-dense food that is high in fiber and phytochemicals.

It’s high in several vital nutrients, which include Vitamin C, a powerful antioxidant that
helps support the immune system and plays a role in the absorption of iron from food.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1 (Salad Base): Wash and dry the arugula and
2 cups arugula berries. In a large salad bowl, add arugula, berries,
chopped cucumber, and walnuts.
¼ cup raspberries
¼ cup blueberries
Step 1 (Strawberry Vinaigrette Dressing): In a small
¼ cup blackberries blender, add strawberries, extra virgin olive oil, lime
1 cup cucumber, chopped juice, date syrup, and sea salt. Blend for 15 to 20
2 tbsp walnuts seconds, until smooth.

Step 2 (Strawberry Vinaigrette Dressing): Just before

Strawberry Vinaigrette Dressing serving, drizzle the strawberry vinaigrette over the
1 cup strawberries washed, salad and toss gently, till everything gets coated with
dried and sliced the dressing. Serve cold.
¼ cup extra virgin olive oil
2 tbsp lime juice
1-2 tbsp date syrup
¼ tsp sea salt

Extra Tip: Purchase fresh, bright, plump

organic berries and organic arugula.
 Lunch Recipes
CRU N CHY A S I A N CHO PPED S A LA D

This recipe is peppered with immunity-boosting foods throughout.

Given their high content of vitamin C, mandarins strengthen the immune system.
Vitamin C is an antioxidant that boosts the function of the immune cells to fight
against oxidative damage and also aids the elimination of harmful microbes.

Prep Time: Cooking Time: Serves:

20 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1 (Dressing): Add all the ingredients for the
6 cups romaine lettuce, dressing to a small bowl. Whisk to combine and set
aside.
shredded
1 red bell pepper, thinly sliced
Step 1 (Salad): To a large bowl, add the romaine, bell
½ cup green onion, thinly sliced pepper, green onion, cilantro, almonds and oranges.
½ cup fresh cilantro, chopped
2 mandarin oranges Step 2 (Salad): Pour in the desired amount of dressing
½ cup almonds, sliced and toss to combine. Serve immediately!

Salad Dressing
¼ cup extra virgin olive oil
1 ½ tbsp date syrup
2 tbsp coconut aminos
1 tbsp tamarind concentrate
1 tbsp almond butter
¼ tsp sea salt
½ tsp ginger powder
pinch of red pepper flakes

Extra Tip: Tamarind paste can typically

be found in the international aisle or
Asian market.
 Lunch Recipes
A ÇA Í B ERRY B O WL

Açaí berry is high in anthocyanin, flavonoid molecules which are very

potent antioxidants that boost immunity and lower inflammation in the body.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
Bowl Base Step 1: Place all base ingredients into blender and
1 Açaí Berry packet, blend until smooth.
unsweetened
Step 2: Top with coconut flakes, blueberries,
1 frozen baby banana
blackberries and passion fruit (optional).
1 cup frozen mixed berries
1 cup coconut water Step 3: Serve immediately and enjoy.

Toppings
¼ cup blueberries
¼ cup black berries
¼ cup coconut shreds
1 passionfruit, sliced in half
 Lunch Recipes
FI G & B LA CKB ERRY S A LA D

Figs, blackberries and spring mix are loaded with fiber and anti-inflammatory
phytochemicals, vitamins and minerals. The lightly sweetened walnuts offer a
balance of protein and fat to help your body absorb these healthy nutrients.

Prep Time: Cooking Time: Serves:

15 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1 (Salad): Add all salad ingredients to mixing bowl
1 cup sliced figs and top with walnuts and salad dressing when ready to
serve.
1 cup blackberries
6 cups baby spring mix
Step 2 (Cinnamon-Date Salad Dressing): Add the
½ cup toasted walnuts ingredients for the dressing to a small blender, and
blend until completely smooth (or whisk vigorously in a
Cinnamon-Date Salad Dressing bowl until well-combined).
2 tbsp coconut aminos
1 tbsp tamarind paste Step 3 (Walnuts):
3 tbsp olive oil Heat the olive oil in a small skillet over medium-high
heat. Next, add the walnuts, date syrup, cinnamon, and
2 dates, soaked in warm water
sea salt. Lastly, cook, stirring frequently, until walnuts
¼ tsp sea salt (to taste) have absorbed most of the liquid and begin to look
½ tsp ground cinnamon sticky, about 5 minutes.
½ cup spring water

Toasted Walnuts
2 tsp olive oil
⅓ cup walnuts chopped
2 tsp date syrup
¼ tsp ground cinnamon
 Lunch Recipes
I MMU N I T Y-B OO S T I N G B ERRY S A LA D B O WL

Blueberries contain flavonoids — a type of antioxidant that can help reduce damage to
cells and boost the immune system. In addition, blueberries have plenty of vitamins,
including vitamin C, vitamin A, potassium, dietary fiber, and manganese.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
Salad Bowl Step 1: Add the quinoa and water to a small pot. Bring
1 cup quinoa to a boil, then lower heat to a simmer and cook until the
quinoa is tender and liquid is absorbed, ~20 minutes.
2 cups water
2 cups cooked garbanzo beans
Step 2: Meanwhile, place garbanzo beans on a sheet
2 cups mixed berries pan and sprinkle lightly with a pinch of salt and
6 cups arugula cayenne pepper. Roast the chickpeas for 15 to 20
2 tbsp hemp seeds minutes, until lightly browned and just crisp.
pinch of sea salt and cayenne
Step 3: While garbanzo beans are roasting, place all
dressing ingredients in a blender and blend until
smooth. Set aside.
Hemp-Cilantro Dressing
¼ cup hemp seeds Step 4: Once quinoa and garbanzo beans are done,
½ cup water divide the arugula between 2 dishes and top with the
3 tbsp cilantro, chopped quinoa, garbanzo beans and berries.
1 tbsp lime juice
Step 5: Drizzle the dressing over the top and sprinkle
1 tbsp date syrup
with hemp seeds.
¼ tsp sea salt
 Dinner Recipes
QU I N O A S T U FFED PEPPERS

Ounce for ounce, bell peppers contain twice as much vitamin C as citrus.
They’re also a rich source of beta carotene. Aside from boosting the immune system,
beta carotene also helps keep the eyes and skin healthy.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 2 servings

Ingredients: Instructions:
1 tsp coconut oil Step 1: Preheat oven to 350°F.
½ cup chopped vegetables
(zucchini & summer squash) Step 2: Coat a baking pan with olive oil spray.
1 cup cooked quinoa
Step 3: In a medium saucepan set over medium heat,
2 bell peppers
add the olive oil and chopped vegetables. Sauté for 5
1 tsp garlic powder minutes, or until softened.
1 tsp onion powder
1 tsp sea salt Step 4: Add the quinoa, garlic powder, onion powder,
and salt. Stir to combine.

Extra Tip: Keep leftovers covered in the

Step 5: Place each bell pepper upright in the prepared
refrigerator for 4-5 days or in the freezer pan. Fill each pepper with one-half of the quinoa-
for up to 1 month. vegetable mix. Top each pepper with its reserved top.

Step 6: Cover with parchment paper and place in the

preheated oven, and bake for 15 minutes, or until the
peppers are tender.
 Dinner Recipes
GRI LLED VEGET A B LE S T A CK

Brazil nuts are high in selenium and are an excellent source of B-complex vitamins.
Minerals and vitamins are necessities for the immune system to function efficiently.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
1 yellow bell pepper, sliced Step 1: Grill or broil the yellow bell peppers, red bell
1 red bell pepper, sliced peppers, zucchini, yellow squash and onion for 20
minutes, turning occasionally.
1 red onion, peeled and sliced
1 zucchini, sliced
Step 2: Meanwhile, sauté dandelion greens in a pan
1 yellow squash, sliced with ¼ cup water, adding sea salt, cayenne, and onion
4 cups dandelion greens powder until greens are slightly wilted.
3 Brazil nuts
½ tsp sea salt Step 3: In a bowl, mix the roasted vegetables and
greens together with olive oil.
½ tsp cayenne
½ tsp onion powder
Step 4: Top with three crushed Brazil nuts and cilantro
1 tbsp olive oil leaves before serving.
 Dinner Recipes
S PI CY CO CO N U T GI N GER ZO O DLES

Ginger is comprised of potent antioxidant, anti-inflammatory and antimicrobial

properties that help boost immune function and combat cellular damage.

Prep Time: Cooking Time: Serves:

10 minutes 8 minutes 2 servings

Ingredients: Instructions:
Zucchini Noodles Step 1: In a large pan, sauté the zucchini noodles with
4 medium zucchini squash, olive oil. Cook for 6 to 8 minutes until soft (not mushy).
spiralized
Step 2: In a blender, puree the ingredients for the
½ tbsp olive oil
ginger dressing until completely smooth.

Coconut Ginger Sauce Step 3: Once the noodles are cooked, pour the sauce
1 ½ tbsp almond butter over them and enjoy warm.
1 tbsp date syrup
1 tbsp fresh grated ginger
1 ½ tbsp juice from 1 lime
1 tbsp coconut aminos
1 tsp sea salt
½ tsp cayenne pepper
1 tbsp spring water

Extra Tip: Zucchini squash can be turned

into noodles using a spiralizer, or
purchased pre-spiralized.
 Dinner Recipes
CREA MY ZU CCHI N I PES T O P A S T A

Basil contains phenolics, a group of organic antioxidants that account for the majority of
its antioxidant properties. There are also antiviral properties within basil that contain
DNA protecting flavonoids which are capable of restricting the growth of numerous
harmful bacteria, including listeria, staphylococcus, and E. coli.

Prep Time: Cooking Time: Serves:

10 minutes 8 minutes 2 servings

Ingredients: Instructions:
20g sun-dried tomato Step 1: In a bowl, soak sun dried tomatoes in water for
3 zucchini, spiralized 10 minutes till soft. Cut into chunks for garnish.
2 cups packed fresh basil
Step 2: In a large pan sauté the zucchini noodles with
3 tbsp pine nuts
olive oil. Cook for 6 to 8 minutes until soft (not mushy).
3 cloves garlic, peeled
2 tbsp lemon juice Step 3: In a food processor, blend basil, nuts, garlic,
1 tsp sea salt lemon juice, and sea salt until a loose paste forms.
2-3 tbsp extra virgin olive oil
Step 4: Add olive oil a little at a time and scrape down
3-6 tbsp water
sides as needed. Then add 1 tbsp water at a time until
the desired consistency is reached—a thick but
pourable sauce.
Extra Tip: A julienne tool is ideal for
creating straight noodles if a spiralizer
Step 5: Add pesto sauce to zucchini noodles.
isn't handy.

Step 6: Divide pasta into two plates and enjoy warm.

 Dinner Recipes
B U T T ERN U T S QU A S H S O U P

One serving of butternut squash is roughly 87% water, which can help keep the body
hydrated. Like other orange-colored fruits and vegetables, butternut squash is full of
beta-carotene and alpha-carotene. The body converts them to vitamin A, which plays a
significant role in supporting the immune system.

Prep Time: Cooking Time: Serves:

10 minutes 1 hour 3-4 servings

Ingredients: Instructions:
Butternut Squash Step 1: Preheat oven to 400°F. Place squash in a
4 cups butternut squash, parchment-lined baking pan. Drizzle with oil; sprinkle
with sage, salt and pepper. Toss to coat. Roast 30 to
cubed
35 minutes or until tender, stirring occasionally.
1 tbsp extra virgin olive oil
2 tbsp minced fresh sage Step 2: Meanwhile, in a large pot, heat oil over medium
¼ tsp sea salt heat. Add onion and garlic; cook and stir 3 to 4 minutes
½ tsp ground cinnamon or until softened. Reduce heat to medium-low; cook 30
¼ tsp cayenne pepper to 40 minutes or until deep golden brown, stirring
occasionally. Stir in salt, red pepper flakes and pepper.
Soup
Step 3: Add vegetable broth to pot. Bring to a boil.
1 tbsp olive oil
Reduce heat; cook, uncovered, 10 to 15 minutes or until
1 medium onion, chopped
tender.
1 garlic clove, minced
1 tsp sea salt Step 4: Add squash mixture to soup. Puree soup using
½ tsp crushed red pepper an immersion blender. Or cool soup slightly and puree
flakes in batches in a blender; return to pot and heat through.

4 cups vegetable broth

Step 5: Top with pine nuts (optional) and enjoy warm.
 Dinner Recipes
GO LDEN CU RRY CHI CKPEA S O U P

An abundance of immunity boosting foods are filled within this hearty, flavorful soup.
Curcumin, an ingredient found in curry powder, increases levels of a protein called
CAMP that helps the immune system fight off bacteria, viruses and fungi.

Prep Time: Cooking Time: Serves:

10 minutes 25 minutes 2 servings

Ingredients: Instructions:
1 tbsp avocado oil Step 1: Heat a large pot over medium heat. Once hot,
½ cup white onion, diced add oil, onion, ginger, and red pepper flakes. Sauté for 2
to 3 minutes, stirring frequently. Then add garlic and
1 tbsp fresh minced ginger
sauté for 2 minutes more, until onion is translucent and
1 tsp red pepper flake
fragrant.
2 cloves garlic, minced
1 ½ cups chickpeas Step 2: Add chickpeas, salt, and curry powder and stir
½ tsp sea salt, more to taste to coat. Sauté on medium-low heat for 5 minutes to
1 tbsp curry powder slightly brown the chickpeas and infuse them with
more flavor. Stir frequently.
2 cups coconut milk
½ cup vegetable broth
Step 3: Add coconut milk and vegetable broth and stir.
1 tsp date syrup Bring back to a simmer over medium heat, then reduce
1 tbsp lime juice heat to low and simmer uncovered for 10 to 15
minutes.

Extra Tip: One small butternut squash Step 4: Add the date syrup and lime juice and stir.
yields approximately 6 cups. Thawed Serve hot and enjoy.
frozen butternut squash cubes may also
be used.

Prepare chickpeas ahead of time or

purchase prepared chickpeas that are
sealed in a non-BPA lined can.
 Dinner Recipes
A U T U MN S U P ERFO O D S A LA D

This bowl contains foods specifically classified as superfoods. These nutritional

powerhouses combine to make this recipe high in protein, vitamins, minerals, and fiber.
Choose this bowl if you’re fighting off a cold or have symptoms of weakened immunity.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
Salad Base Step 1: Preheat oven to 375ºF and place the zucchini,
½ cup cooked quinoa chickpeas, and yam on a baking sheet. Drizzle with
avocado oil, sea salt, and curry powder and toss to
½ cup chickpeas
combine. Roast for 20 minutes or until tender and
1 medium yam, sliced
slightly golden brown.
1 medium zucchini, sliced
2 small radishes, thinly sliced Step 2: Meanwhile, prepare dressing by adding almond
6 cups mixed greens butter, garlic powder, coconut aminos, sea salt, and
1 avocado, cubed garlic clove to a small mixing bowl and whisking to
combine. Then add enough water for thinning and
1 tsp avocado oil
whisk until smooth. Set aside.
¼ tsp sea salt
¼ tsp curry powder Step 3: Assemble salad by adding greens, radishes,
2 tbsp lemon juice and avocado to a large mixing bowl. Add the lemon
juice and gently toss to combine.

Dressing Step 4: Add cooked quinoa, roasted veggies and

chickpeas.
⅓ cup almond butter
½ tsp garlic powder Step 5: Serve warm with dressing.
1 tbsp coconut aminos
1 pinch sea salt
1 garlic clove, minced
¼ cup water (for thinning)
Thyroid Support

Meal Plan &

Herbal Formula
 Thyroid Support
MEA L PLA N & HERB A L FO RMU LA

Developed to help balance an overactive or under-active thyroid.

The Thyroid Support meal plan was created to specifically support the proper functioning of
the thyroid, whether overactive or under-active. The main thing to note is to avoid gluten,
specifically if you have Celiac’s disease. Gluten can damage the small intestines of people
with celiac disease. This will be easy as most of the foods on the nutritional guide are
naturally gluten-free.

Also avoid foods that can be inflammatory. Another vegetable that may surprise you to
avoid is the well-known kale. Kale is a mild goitrogen and in some cases, it prevents the
thyroid from getting enough iodine. But kale shouldn't be a problem for you unless you get
very little iodine in your diet and you’re eating it in large amounts. This is also the case for
cabbage, broccoli, cauliflower, and Brussels sprouts, but they are not on the “approved list”
and we wouldn’t have included them in this meal plan regardless.

Including foods such as seaweed rockstars: kelp, dulse, nori, and bladderwrack, as well as
coconut and Brazil nuts, will all support a healthy thyroid. If a day’s plan does not include it,
add a teaspoon to each meal, or have it by itself to maintain the benefits.

Additionally, it is vital to supplement your meal plan with the Thymax©™ Thyroid Formula to
best support your thyroid.
 Thyroid Support
WEEKLY MEA L PLA N

Developed to help balance an overactive or under-active thyroid.

Monday Tuesday
B: Tropical Island Electric Smoothie B: Banana Brazil Nut Shake
S: Cacao Covered Cherry Smoothie S: Toasted Seaweed Sheets
L: Wild Rice & Butternut Squash Sushi L: Alkaline Greek Salad
D: Falafel Dulse Salad D: Spicy Coconut Ginger Zoodles

Wednesday Thursday
B: Cherry Coconut Smoothie Bowl B: Açaí Berry Bowl
S: Burro Banana Baked Fries & Dip S: Coconut ‘Nice’ Cream
L: Alkaline Caesar Salad L: Kelp Pad Thai
D: Alkaline “Pho” Soup D: Garbanzo Bean Tacos

Friday Saturday
B: Amaranth Quinoa Porridge B: Cacao Dates Shake
S: Veggie Sticks & Hummus S: Banana-Cinnamon & Fig Cookies
L: Spring Mixed Greens Garbanzo Salad L: Warm Wild Rice Salad
D: Purslane Power Bowl D: Sweet and Spicy Seaweed Salad

Sunday Extra Weekly Tips

B: Warm Mixed-Ancient Grain Cereal Take the Thymax©™ Thyroid Formula
S: Cacao Cake Bites daily (follow recipe)
L: Middle Eastern Quinoa Salad Make juices/smoothies fresh and
D: Vegetable and Chickpea Curry enjoy them right away
 Breakfast Recipes
T RO PI CA L I S LA N D ELEC T RI C S MO OT HI E

Coconut supports the function of the thyroid gland through various mechanisms ranging
from anti-inflammatory effects to stress relief.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 cup coconut milk Step 1: Place all ingredients into a blender and process
1 cup frozen mango chunks until smooth.
1 frozen baby banana
Step 2: Serve immediately in a tall glass.
1 cup ice
 Breakfast Recipes
B A N A N A B RA ZI L N U T S HA KE

The thyroid gland produces hormones that are necessary for growth, metabolism, and
body temperature regulation. One Brazil nut contains enough selenium to support the
production of thyroid hormones and proteins that protect the thyroid. Brazil nuts and
bananas are a perfect combination as they are very nutritious and energy dense.

Prep Time: Cooking Time: Serves:

5 minutes None 2 servings

Ingredients: Instructions:
2 Brazil nuts Step 1: Place all ingredients into a blender and process
2 dates, pitted until smooth.

2 cups coconut milk

Step 2: Serve in two separate glasses.
4 baby bananas, frozen
¼ tsp ground cinnamon

Extra Tip: Substitute 2 frozen regular-

sized organic bananas if the baby
bananas are difficult to find.
 Breakfast Recipes
CHERRY CO CO N U T S MO OT HI E B OWL

Cherries are extremely rich in antioxidants and nutrients. Coconut offers a solution for
hypothyroidism as it aids in soothing symptoms and promotes the normal function of the
glands. Its unique structure makes it a highly usable source of energy for the body and
its particular fat balance is highly nourishing to the thyroid.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
Smoothie Bowl Base Step 1: Add the almond milk, frozen cherries, frozen
¼ avocado banana, and avocado to a high speed blender and
process until smooth and creamy, scraping down the
1 cup frozen cherries
sides as needed to recombine.
1 frozen baby banana
1 cup unsweetened almond milk Step 2: Transfer to two medium-sized bowls and top
with fresh cherries, shredded coconut, and almonds.
Optional Toppings
Sliced almonds Step 3: Serve immediately and enjoy.
Cherries, pitted
Shredded coconut
 Breakfast Recipes
A ÇA Í B ERRY B O WL

Native to the Amazon region, açaí berries are considered a Brazilian staple food.
They contain trace minerals, including chromium, zinc, iron, copper, manganese,
magnesium, potassium and phosphorus—all of which benefit the thyroid.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
Bowl Base Step 1: In a blender, combine all base ingredients.
1 Açaí berry packet, frozen and
Step 2: Blend until completely smooth, adding more
unsweetened
nut milk if necessary until your smoothie will blend
2 baby bananas, frozen
smoothly.
¼ cup coconut milk
Step 3: Pour into a bowl and top with raspberries,
Optional Toppings banana, and coconut shreds.
Fresh raspberries
Coconut shreds Step 4: Enjoy immediately.
1 baby banana, sliced
 Breakfast Recipes
A MA RA N T H QU I N O A PO RRI DGE

Amaranth is an excellent source of fiber, iron, magnesium, phosphorus, manganese,

calcium, zinc, copper, selenium, vitamin B6, and folate. Selenium plays a significant role
in thyroid health, the natural creation of DNA, and reproduction.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 2 servings

Ingredients: Instructions:
Bowl Base Step 1: Rinse amaranth and quinoa, then add to a
¼ cup amaranth saucepan with cinnamon, sea salt, and spring water.
¼ cup red quinoa
Step 2: Stir and cook over medium heat, keep stirring
2 cups spring water
frequently and bring to a boil.
½ tsp cinnamon
1 tbsp date syrup Step 3: Lower heat and let porridge cook covered for
about 15 minutes until it thickens and much of the
Toppings liquid is absorbed, stir occasionally to prevent burning
and sticking. Add more water if needed.
¼ cup blueberries
¼ cup strawberries, sliced Step 4: Remove from heat and let porridge sit for 10
more minutes to thicken.

Step 5: Ladle porridge into breakfast bowls, and top

with fresh organic berries.

Step 6: Serve warm and enjoy.

 Breakfast Recipes
C A C OA DATES S H A K E

The thyroid needs zinc in order to function properly. Zinc helps the body produce thyroid
hormones that keep it healthy. Using raw cacao in this recipe is not just a healthy
indulgence, but it also helps the thyroid, as it contains zinc.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 1 serving

Ingredients: Instructions:
2 frozen baby bananas Step 1: Place all ingredients into a blender and blend
2 Medjool dates, pitted until smooth.
2 tbsp sprouted almond butter
Step 2: Serve cold and enjoy immediately.
2 tbsp raw cacao powder
¼ tsp ground cinnamon
1 cup coconut milk

HEALING THYSELF | 58
 Breakfast Recipes
WA RM MI X ED-A N CI EN T GRA I N CEREA L

Fonio is naturally gluten-free, high in fiber, low in fat, and offers a nice nutty taste.
The portion size of this hearty breakfast is quite small, but this cereal, combined
with a piece of fruit, will fuel the body from morning until lunch.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 1 serving

Ingredients: Instructions:
2 ¼ cups water Step 1: In a medium saucepan over medium-high heat,
1 ¼ cups almond milk heat the water and milk.
6 tbsp uncooked fonio
Step 2: Bring to a boil, and add the quinoa, fonio,
6 tbsp uncooked quinoa
amaranth, and apple.
2 tbsp uncooked amaranth
1 apple, peeled and sliced Step 3: Reduce the heat to low and simmer, stirring
½ tsp ground cinnamon occasionally, for 15 to 20 minutes.

Step 4: Remove the saucepan from the heat and stir in

the cinnamon.
Extra Tip: For added sweetness, serve
this cereal topped with date syrup or a
sprinkle of date sugar. Step 5: Let the saucepan stand, covered, for 10
minutes, then fluff the cereal with a fork before serving.
 Snack Recipes
CA CA O CO VERED CHERRY S MO OT HI E

Cacao is full of antioxidants that help nourish the thyroid, combined with raw cherries,
and you have a powerhouse combination of inflammation-fighting deliciousness.
This combo is the perfect snack to curb that sweet tooth.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 cup frozen cherries, pitted Step 1: Place all the ingredients into a blender in the
1 baby banana, frozen order listed.
1 cup almond milk
Step 2: Blend until the smoothie is completely smooth.
1 tbsp cacao powder
½ tsp cinnamon Step 3: Serve immediately and enjoy.

Extra Tip: Add 1-2 cups of ice cubes if

using fresh cherries (unfrozen).
 Snack Recipes
ROA S T ED OR T OA S T ED S EA WEED S HEET S

Seaweed is perhaps the best dietary source of iodine, which helps support the thyroid.
It also contains other vitamins and minerals, such as B vitamins, vitamin K, zinc and iron,
along with powerful antioxidants that help protect cells from further damage.

Prep Time: Cooking Time: Serves:

5 minutes 15 minutes 2 servings

Ingredients: Instructions:
Sheets of nori Step 1: Take your sheets of nori, and using scissors,
Extra virgin organic olive Oil cut into the size you wants your crisps.
Sea salt
Step 2: Brush pieces of nori with avocado oil, sprinkle
with sea salt, and place on a baking sheet.

Extra Tip: You can also use other

seasonings like cayenne pepper.
Step 3: Bake at 350ºF for 7 minutes, flip, and bake for
another 5. Watch them so they don't burn.

Step 4: Remove from oven and let cool before enjoying.

 Snack Recipes
B U RRO B A N A N A B A KED FRI ES A N D A VO -LI ME DI P

While bananas may seem like a common fruit, they actually contain powerful thyroid-
healing properties. Bananas help restore neurotransmitters and support healing from
neurological problems, which are among the symptoms related to thyroid problems.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 2 servings

Ingredients: Instructions:
Burro Banana Fries Step 1: Preheat oven to 375°F.
4 baby bananas, unripe
Step 2: Line a baking pan with parchment paper.
1 tbsp avocado oil
1 tsp onion powder
Step 3: Peel the skin off of the burro bananas and cut
1 tsp dried oregano them into slices to resemble french fries.
1 tsp dried basil
½ tsp sea salt Step 4: Place them in a bowl and toss the fries with oil.
Then, toss the fries in onion powder, oregano, basil and
sea salt.
Avo-Lime Dip
1 ripe avocado Step 5: Bake 20 minutes. Use a spatula to flip wedges
1 clove garlic, minced halfway through.
½ tsp sea salt
Step 6: Meanwhile, place avocado, garlic, salt and lime
1 lime, juiced
juice in a food processor and blend until smooth.

Step 7: Serve with warm banana fries.

Extra Tip: You can also place fries in an
air-fryer for 10-15 min on 370ºF as an
alternative method of cooking them.
 Snack Recipes
CO CON U T ‘ N I CE’ CREA M

Bananas are very rich in calcium because they require calcium-rich soil to grow.
Calcium is necessary for thyroid support when there are are nodules in the thyroid.
Nodules deplete our systems of any calcium that we already have, making us deficient in
this necessary nutrient. Bananas are excellent at preventing calcium deficiency.

Prep Time: Freezing Time: Serves:

10 minutes 1-2 hours 2 servings

Ingredients: Instructions:
4 bananas, frozen Step 1: Place all ingredients in a blender and blend until
½ cup coconut milk the consistency of soft-serve.
2 soft Medjool dates
Step 2: Serve and enjoy right away or place in the
¼ tsp sea salt
freezer for one to two hours.

Extra Tip: For a scoop-able dessert,

spoon into a freezer-friendly dish and
freeze for 1-2 hours. If frozen longer,
leave it out on the counter for 20
minutes to soften up to a scoop-able
consistency again.
 Snack Recipes
VEGGI E S T I CKS & HU MMU S

Tahini is made from ground sesame seeds which contain copper and zinc, both of which
are essential for optimal thyroid function and hormone production. Be sure the seeds are
broken open or they will pass directly through the digestive system. It's highly
recommended to grind them before eating or simply use tahini.

Prep Time: Cooking Time: Serves:

10 minutes None 4 servings

Ingredients: Instructions:
Veggie Sticks Step 1: Combine all of the hummus ingredients into a
1 red bell pepper, sliced mini food processor.
lengthwise
Step 2: Blend until smooth and creamy, then add more
1 yellow bell pepper, sliced
lemon juice, garlic, and salt as desired to make your
lengthwise perfect dip.
1 cucumber, sliced lengthwise
Step 3: Serve chilled with slices of bell peppers and
cucumbers.
Hummus
1 cup diced zucchini, peeled
⅓ cup raw tahini
2 tbsp lemon juice
2 cloves garlic, minced
¾ tsp sea salt
½ tsp cumin
¼ tsp cayenne pepper
Paprika (optional)
 Snack Recipes
B A N A N A -CI N N A MO N & FI G CO O KI ES

Regularly incorporating cinnamon in meals is essential to achieving proper thyroid

function as it keeps blood sugar levels within normal range. Once blood sugar levels
become too high, the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid
hormone) is impaired. Therefore, using cinnamon for hypothyroidism is highly effective.

Prep Time: Cooking Time: Serves:

10 minutes 10 minutes 4-6 servings

Ingredients: Instructions:
2 frozen baby bananas Step 1: Preheat the oven to 400ºF.
2 Medjool dates, pitted
Step 2: Combine all ingredients in a bowl and let sit for
2 tbsp sprouted almond butter
5 to 10 minutes.
2 tbsp raw cacao powder
¼ tsp ground cinnamon Step 3: Drop 1 tablespoon of the dough on a cookie
1 cup coconut milk sheet lined with parchment paper.

Step 4: Flatten the cookies to a desired thickness.

Extra Tip: Coconut sugar can be
substituted for date sugar. Step 5: Bake for 7 to 10 minutes, until the cookies firm
up and the edges start to turn a bit golden.

Step 6: Let cool completely and enjoy.

 Snack Recipes
C A CA O CA KE B I T ES

In addition to the thyroid, these ingredients offer amazing benefits for the entire body.
Maca root is an adaptogen ideal for hormonal balance, energy, and endurance. Cacao
powder is loaded with antioxidants and doubles as an energy and mood booster. Brazil
nuts are rich in selenium which is essential for the thyroid and better immune function.

Prep Time: Cooking Time: Serves:

10 minutes None 4 servings

Ingredients: Instructions:
½ cup walnuts Step 1: In a food processor, add in the walnuts and
½ cup brazil nuts Brazil nuts and process until a crumbly texture is
formed.
4 Medjool dates, pitted
2 tbsp raw cacao powder
Step 2: Add in the remaining ingredients and pulse to
1 tsp maca powder combine.
½ tsp cinnamon
Step 3: Roll the “batter” into bite-size balls, making
about 12 to 15 total.
Extra Tip: A small rubber spatula is nice
to have handy for scraping the sides but Step 4: Sprinkle sea salt over the balls and place in
is not necessary. refrigerator or enjoy at room temperature.

Step 5: Will last for up to 2 weeks in refrigerator.

 Lunch Recipes
WI LD RI CE & B U T T ERN U T S QU A S H S U S HI RO LLS

Nori seaweed is commonly used as a wrap for sushi and contains an abundance
of naturally-occurring iodine, which can stabilize thyroid function.

Prep Time: Cooking Time: Serves:

20 minutes None 3-4 servings

Ingredients: Instructions:
6 nori sheets Step 1: Place a nori sheet on a bamboo mat and place
2 cups wild rice, cooked about 9 spoonfuls of cooked wild rice in 3 rows on the
nori.
2 tbsp date syrup
1 tsp ground cinnamon
Step 2: Wet the tips of your fingers and press the rice
2 cups butternut squash, baked into a thin layer, leaving about an inch of sheet
1 avocado sliced remaining on the edge farthest from you.
Coconut aminos to taste
Step 3: Place a row of sliced butternut squash an inch
from the edge closest to you.

Extra Tip: If a bamboo mat or sharp Step 4: Top with thin rows of avocado.
knife are not readily available, hand roll
the sushi and eat it as a sushi roll wrap. Step 5: Use bamboo mat to roll the sushi roll.

Step 6: Set sushi roll aside and repeat with remaining

ingredients. Once all ingredients are used, slice the
sushi rolls into evenly-sized pieces and serve with
coconut aminos, mixed with date syrup and cinnamon
for a dipping sauce.
 Lunch Recipes
A LKA LI N E GREEK S A LA D

Chickpeas are high in fiber, which can help prevent or reduce constipation—a common
complaint in people with thyroid disorders. Chickpeas are also high in zinc,
a mineral that is critical for thyroid function.

Prep Time: Cooking Time: Serves:

15 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: Place all salad ingredients into a large bowl and
4 cups Romaine lettuce, toss to combine.
chopped
Step 2: In a small bowl, whisk together olive oil, lemon
½ cup olives
juice, sea salt, garlic, and oregano.
1 cup chickpeas, drained and
dried Step 3: Pour onto salad and toss again to well
½ red onion, sliced combine.
1 cucumber, sliced
Step 4: Taste and add more seasonings as you'd like.
½ cup beets, sliced

Step 5: Place in refrigerator for 1 hour to marinate, or

Salad Dressing
serve immediately. Salad is best enjoyed within 2 to 3
1 garlic clove, minced
days after making.
1 tsp dried oregano
½ tsp sea salt
1 lemon, juiced
½ cup olive oil

Extra Tips: Beets may be roasted or

bought vacuum sealed.

Purchase organic chickpeas in a non-

BPA lined can.
 Lunch Recipes
A LKA LI N E CA ES A R S A LA D WI T H B RA ZI L N U T PA RMES A N

Hemp seeds are rich in ALA, an omega-3 fat that supports thyroid function and other
hormone balances. Healthy fat is imperative to keeping inflammation low, and mood
high. They also help regulate blood sugar, brain function, and appetite control.

Prep Time: Cooking Time: Serves:

15 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1 (Brazil Nut Parmesan): Place ingredients in
1 small container of food processor and pulse until crumbled consistency.
organic romaine lettuce
Step 2 (Brazil Nut Parmesan): Remove from food
1 cucumber, sliced
processor and set aside.
½ avocado, sliced
Step 1 (Caesar Dressing): Pulse all dressing
Brazil Nut Parmesan ingredients in a food processor until creamy & smooth.
½ cup brazil nuts
½ tsp sea salt Step 1 (Salad): Chop romaine and begin making salads
1 clove garlic by adding romaine, brazil nut parmesan, and chopped
cucumbers.

Caesar Salad Dressing

Step 2 (Salad): Add desired amount of dressing and
½ cup hemp seeds
toss.
½ cup water
2 tbsp lemon juice Step 3 (Salad): Serve immediately and enjoy.
2 tbsp olive oil
1 garlic clove
1 tsp sea salt Extra Tip: Recipe is likely to create leftover dressing, which can
be refrigerated for 5 to 7 days.
 Lunch Recipes
KELP PA D T HA I

Seaweed, such as kelp, is one of the best natural food sources of iodine, an essential
component in thyroid hormone production. Low iodine levels can lead to metabolism
disruption and enlargement of the thyroid gland.

Prep Time: Cooking Time: Serves:

20 minutes None 2 servings

Ingredients: Instructions:
Pad Thai Step 1: To prepare pad thai sauce, whisk all ingredients
1 package kelp noodles, together in a bowl.
rinsed and cut
Step 2: Set aside for 20 to 30 min to let the flavors
1 tbsp avocado oil
mingle.
⅓ cup water
Step 3: While sauce is setting, rinse the kelp noodles.
Toppings You could cut your kelp noodles into smaller pieces or
Fresh cilantro leave as is.
Black sesame seeds (optional)
Step 4: Place kelp noodles in a large bowl, pour the
Spicy Thai Almond Sauce Thai sauce over top and toss until thoroughly coated.

¼ cup almond butter

Step 5: Serve in individual bowls with a squeeze of lime
4 tbsp coconut aminos
and top with cilantro and black sesame seeds.
4 tbsp lime juice
1 tbsp tamarind paste
⅓ cup spring water
1 tsp ginger, powdered
1 tsp cayenne pepper

Extra Tip: Tamarind paste can typically

be found in the international aisle or
Asian market.
 Lunch Recipes
S PRI N G MI X ED GREEN S GA RB A N ZO S A LA D

Garbanzo beans are a great source for sustained energy, which can be helpful as
hypothyroidism oftentimes leaves the subject feeling drained. They contain protein,
antioxidants, complex carbohydrates, and loads of vitamins and minerals.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
Salad Base Step 1 (Ginger-Lime Salad Dressing): Place all
1 avocado ingredients for salad dressing in a blender or food
processor and blend until smooth.
½ red onion
4 cups spring mix
Step 1 (Salad Base): Place all ingredients into a bowl
1 cup garbanzo beans and toss with lime dressing.

Ginger Lime Salad Dressing Step 2 (Salad Base): Serve immediately and enjoy.
2 limes
1 tbsp olive oil
¼ cup water
1 tsp onion powder
1 tsp oregano leaves
1 tsp ginger
sea salt to taste
 Lunch Recipes
WA RM WI LD RI CE S A LA D

Zinc is a critical mineral for thyroid function, that most people with thyroid dysfunction
are deficient in. Wild rice is one of the best natural sources of zinc.

Prep Time: Cooking Time: Serves:

15 minutes 40 minutes 3-4 servings

Ingredients: Instructions:
Salad Base Step 1: To cook the wild rice, bring a large pot of water
1 cup wild rice, rinsed to boil. Add the rinsed rice and continue boiling,
reducing heat to a simmer, for 40 to 55 minutes, until
1 cup red seeded grapes,
the grains are split and are tender.
halved
2 oranges peeled and sliced Step 2: Remove from heat, drain the rice and return the
5 oz arugula (~5 cups) rice to pot. Cover and let the rice rest for 10 minutes,
½ cup chopped fresh basil then remove the lid and let the rice cool.
½ cup scallions chopped
Step 3: In a small bowl, whisk together the dressing
¼ cup dried currants
ingredients until blended.
8 Brazil nuts, chopped
Step 4: To assemble the salad, transfer the cooled rice
Salad Dressing
to a large bowl. Add the arugula, grapes, oranges, dried
1 tbsp orange zest from one currants, chopped basil, scallions, and Brazil nuts.
orange
½ cup orange juice (from 2 Step 5: Pour in the dressing, toss well, and season to
oranges) taste.

1 tbsp extra virgin olive oil

½ tsp sea salt
¼ tsp cayenne pepper Extra Tip: Cook wild rice beforehand to save time.
 Lunch Recipes
MI DD LE EA S T ERN QU I N O A S A LA D

Quinoa is a gluten-free grain and high in minerals like iron, magnesium, vitamin B2,
manganese, and zinc. All of these vitamins and minerals support thyroid gland health
directly or indirectly. Minerals like zinc, magnesium, and iron support thyroid health
directly by helping with thyroid hormone production.

Prep Time: Cooking Time: Serves:

15 minutes 12 minutes 2 servings

Ingredients: Instructions:
Salad Base Step 1 (Quinoa): Place quinoa in a saucepan and add in
1 cup quinoa the water and salt. Give it a mix, put the lid on and bring
it to a boil in medium-high heat.
1 large bunch fresh parsley,
chopped
Step 2 (Quinoa): Once it comes to a boil, turn down the
1 cucumber, chopped heat to low and cook for 10 to 12 minutes or until water
1 red pepper, chopped is fully absorbed.

Step 3 (Quinoa): Take it off the heat and let it rest for
Salad Dressing
15 minutes. Fluff it with a fork and place it in a large
2 lemons, juiced salad bowl.
1 tbsp extra virgin olive oil
Sea salt to taste Step 1 (Dressing): Meanwhile, prep the dressing by
whisking all dressing ingredients in a small bowl.
Set it aside.

Extra Tip: For best results, refrigerate

salad once assembled for 30 minutes to Step 1 (Salad): Place all tabbouleh ingredients in the
allow the flavors to infuse. bowl with the cooked quinoa.

Step 2 (Salad): Drizzle it with the dressing. Give it a

toss. Taste for seasoning and serve.
 Dinner Recipes
FA LA FEL DU LS E S A LA D

One of the benefits of dulse is the its ability to improve overall thyroid gland health.
It's comprised of significant levels of iodine, a key nutrient for thyroid health that an
alarmingly high number of people with thyroid disorders are deficient in.

Prep Time: Cooking Time: Serves:

10 minutes 25 minutes 2-3 servings

Ingredients: Instructions:
Salad Base Step 1: Place beans in large pot and cover with at least
Spring mix two inches of water, let soak overnight or at least 12
hours. No need to cook them, they will be softened
½ red onion, thinly
enough to use in the recipe.
1 cucumber, thinly sliced
½ cup black olives Step 2: Preheat oven to 400ºF. Coat your cast iron
skillet with olive oil.
Falafel
1 cup garbanzo beans, soaked Step 3: In food processor, combine all the ingredients
overnight for the falafel. Blend until fairly smooth but not pureed,
¼ cup cilantro, chopped scraping down the sides as needed.

¼ cup parsley, chopped

Step 4: Scoop 4 tablespoons and form approximately
½ small onion, chopped six patties.
3 garlic cloves, chopped
½ tsp garlic powder Step 5: Place patties on greased skillet and bake for 10
½ tsp onion powder minutes. Flip and bake for 15 minutes.

¼ tsp cayenne pepper

Step 6: Once patties are ready, make your salad, top
½ lemon, juiced
with falafels, and choice of dressing.
1 tsp cumin
Himalayan salt to taste

Extra Tip: Falafel can be made in advance and reheated in an

oven set to 375°F for 15 minutes.
 Dinner Recipes
S PI CY CO CO N U T GI N GER ZO O DLES

Ginger is used in this recipe as the active component has potent anti-inflammatory
actions. These anti-inflammatory actions help stabilize the thyroid gland and reduce the
risk of under-active (Hashimoto’s) and overactive (Grave’s disease) thyroid conditions.

Prep Time: Cooking Time: Serves:

10 minutes 8 minutes 2 servings

Ingredients: Instructions:
Zucchini Noodles Step 1: In a large pan, sauté the zucchini noodles with
4 medium zucchini squash, olive oil. Cook for 6 to 8 minutes until soft (not mushy).
spiralized
Step 2: In a blender, puree the ingredients for the
½ tbsp olive oil
ginger dressing until completely smooth.
Coconut Ginger Sauce
Step 3: Once the noodles are cooked, pour the sauce
1½ tbsp almond butter
over them and top with hemp seeds.
1 tbsp date syrup
1 tbsp fresh grated ginger Step 4: Serve warm and enjoy.
1 ½ tbsp freshly squeezed lime
juice
1 tbsp coconut aminos
1 tsp sea salt
½ tsp cayenne pepper
1 tbsp water

Extra Tip: Turn the zucchini squash into

noodles using a spiralizer, or purchase
them already spiralized.
 Dinner Recipes
A LKA LI N E “PHO ” S O U P

Kelp is one of the most nutrient-rich, natural food sources of iodine and an essential
component in thyroid hormone production. Low iodine levels can lead to difficulties such
as metabolism disruption, enlargement of the thyroid gland, and a slew of other
undesirable symptoms as a result of hypothyroidism.

Prep Time: Cooking Time: Serves:

5 minutes 10 minutes 2 servings

Ingredients: Instructions:
1 tbsp avocado oil Step 1: Heat a medium pot over medium heat.
1 medium clove garlic, crushed
Step 2: Once hot, add avocado oil and then crushed
¼ jalapeño pepper
garlic, sliced jalapeño along with salt and dulse.
¼ tsp sea salt
1 tsp ginger powder Step 3: Sauté 45 seconds to 1 minute, stirring
4 cups vegetable broth constantly, until fragrant.
2 tbsp coconut aminos
1 pack kelp noodles, rinsed and Step 4: Add broth, coconut aminos, ginger and rinsed
and cut kelp noodles.
cut into 4 sections
2 green onions, thinly sliced
Step 5: Bring to a boil.
1 tsp sesame oil
Step 6: Once boiling, lower to a simmer and cook for 9
minutes until noodles are softened.

Step 7: Remove from heat, add sliced green onions and

toasted sesame oil.

Step 8: Taste and adjust seasoning if necessary.

Step 9: Serve immediately and enjoy.

 Dinner Recipes
GA RB A N ZO B EA N T A CO S

Cilantro's detoxifying properties make it far more than just a garnish. Heavy metal
toxicity is closely intertwined with thyroid health. The thyroid being a quick metabolizer,
has many toxins that pass through it, which can lodge themselves in tissues alongside
other harmful toxins where they eventually get stored.

Prep Time: Cooking Time: Serves:

10 minutes 5 minutes 2 servings

Ingredients: Instructions:
Taco Step 1: Heat olive oil in a large non-stick skillet.
1 tsp organic olive oil
Step 2: Add chickpeas, paprika, cumin, onions, and salt.
½ medium red onion, sliced
1 ½ cups chickpeas
Step 3: Cook over medium heat for 5 minutes, stirring
1 tbsp lime juice (½ lime) often so the chickpeas are well coated with the spices.
½ tsp paprika
1 tsp cumin Step 4: To assemble the tacos, fill each tortilla with
Sea salt to taste chickpeas, lettuce and top with cilantro and avocado.

6 spelt tortillas
Step 5: Add a squeeze of lime juice over them and
1 cup green leaf lettuce,
serve.
chopped

Toppings
1 avocado, sliced
Fresh cilantro leaves

Extra Tip: Purchase chickpeas in a non-

BPA lined canned.
 Dinner Recipes
P U RS LA N E PO WER B O WL

Purslane is high in vitamins A, B, and C. Its most remarkable attribute is the surprising
amount of omega-3 fatty acids that can be obtained by eating it. The vitamins and
omega-3s alone provide a significant boost to the endocrine system. Specifically, it is
very helpful for adrenal exhaustion and thyroid imbalances.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 3-4 servings

Ingredients: Instructions:
1 cup quinoa Step 1: Toast quinoa in a dry skillet over medium heat,
2 cups water stirring often, until it begins to crackle, approximately 5
minutes.
1 tbsp freshly grated lemon
zest
Step 2: Transfer to a fine sieve and rinse thoroughly.
2 tbsp lemon juice
2 tbsp olive oil Step 3: Meanwhile, bring water to a boil in a medium
1 bunch purslane, washed and saucepan over high heat. Add the quinoa and return to
dried a boil. Cover, reduce heat to a simmer and cook gently
for 15 to 20 minutes.
½ cup goji berries
3 black figs, sliced
Step 4: Whisk lemon zest and juice, oil, salt and
3-4 tbsp pumpkin seeds cayenne in a large bowl. Add purslane, goji berries and
Salt & pepper to taste the quinoa mixture. Toss to combine.

Step 5: Top with figs and pumpkin seeds.

Extra Tip: Cut the stems off purslane
prior to or after washing and drying. Step 6: Serve room temperature.
 Dinner Recipes
S WEET A N D S PI CY S EA WEED S A LA D

Wakame is one of the highest food sources of iodine and can help prevent
hypothyroidism—a condition most commonly triggered by iodine deficiency.
While the iodine content of wakame varies depending on where it is harvested, its
nutritional makeup averages about 42 mcg of iodine per gram.

Prep Time: Cooking Time: Serves:

12 minutes 1 minute 3-4 servings

Ingredients: Instructions:
1 cup dried Wakame Step 1: In a large bowl, soak Wakame in warm water
1 ½ tbsp sesame oil for approximately 10 minutes to allow it to swell. Rinse
and drain.
1 ½ tbsp tamarind
1 ½ tbsp coconut aminos
Step 2: In a saucepan, bring water to a boil. Add the
1 ½ tbsp date syrup Wakame to the boiling water and let it boil for 1 minute.
1 tbsp fresh ginger, minced
½ tsp cayenne pepper Step 3: Rinse the blanched Wakame with cold water in
1 tbsp sesame seeds a strainer and drain well. Place the seaweed in the
mixing bowl.
1 spring onion, sliced

Step 4: In a bowl, combine the sesame oil, tamarind,

coconut aminos, date syrup, ginger, cayenne pepper,
Extra Tip: This salad is great served cold sesame seeds and spring onion and mix together.
or at room temperature.

Step 5: Pour over the Wakame and toss well.

Step 6: Garnish with more spring onion and chili

pepper. (optional)
 Dinner Recipes
VEGET A B LE A N D CHI CKPEA CU RRY

Studies have linked certain spices, specifically turmeric, to a reduced frequency of

thyroid disease, including hyperthyroidism. Turmeric also has anti-inflammatory
properties and is one of the main ingredients in curry.

Prep Time: Cooking Time: Serves:

10 minutes 15 minutes 2 servings

Ingredients: Instructions:
2 medium onions Step 1: Chop the onions, garlic, basil and juice the lime.
2 tbsp olive oil
Step 2: Put the oil and onions into a large pan and cook
3 clove garlic
on a low-medium heat until the onions start to soften
½ lime, juiced
and turn clear, about 5 minutes.
3 tsp curry powder
1 tsp cumin Step 3: Add the garlic and cook further 1 minute.
1 ½ cup coconut milk
1 ½ cup sprouted chickpeas Step 4: Add curry powder, cumin, sea salt and coconut
milk, stirring until the seasonings are dissolved.
2-3 roma tomatoes
1 cup basil, fresh
Step 5: Throw in the chickpeas and date syrup, and
1 tbsp coconut aminos cook on a medium heat for 5 minutes, bringing the
1 tsp date syrup curry to a boil.
1 tsp sea salt
Step 6: Add the chopped tomatoes, chopped basil, lime
juice, and gently simmer the curry for another 2
Extra Tip: Serve curry with cooked tri-
minutes.
colored quinoa as an optional side dish.
Step 7: Taste test again, adding more seasoning if
needed. Top with cilantro leaves and enjoy warm.
Kidney Support

Meal Plan &

Herbal Formula
 Kidney Support
MEA L PLA N & HERB A L FO RMU LA

Developed for those struggling with kidney stones or

other kidney-related issues.

As the title suggests, this meal plan was developed to specifically support the proper
functioning of the kidneys. Aside from regulating the body’s fluid levels, healthy kidneys
release a hormone that regulates blood pressure and directs production of red blood cells,
filter wastes and toxins from the blood, and keep blood minerals in balance (sodium,
phosphorus, potassium).

Kidney disease is a major public health concern. Thirty-three percent of adults in the United
States are at risk for kidney disease. That’s 1 in every 3 people. Kidney disease often goes
undetected until it is very advanced. Unfortunately, this is when someone would need
dialysis or a transplant.

Most people with early kidney disease have no symptoms, which is why early detection is
critical. By the time symptoms appear, kidney disease may be advanced, and symptoms can
be misleading. Pay attention to these:

Fatigue
Difficult, painful urination
Foamy urine
Pink, dark urine (blood in urine)
Increased thirst
Increased need to urinate (especially at night)
Puffy eyes
Swollen face, hands, abdomen, ankles, feet

The two most important things you can do to protect your kidney function further decline
are to follow a low-protein diet (no more than 10 to 15 percent of calories from protein), and
never allow yourself to become dehydrated. It is recommended to drink six to eight glasses
of beverages daily—water or mostly water in the form of herbal teas and fresh cold-pressed
juices.

Additionally, it is vital to supplement your meal plan with the LIVER MAX©™
LIVER KIDNEY BLOOD FORMULA to best support your kidneys.
 Kidney Support
WEEKLY MEA L PLA N

Developed for those struggling with kidney stones or

other kidney-related issues.

Monday Tuesday
B: Warm Ancient Mixed-Grain Cereal B: Very Berry Smoothie
S: Alkaline Total Green Juice S: Cinnamon Apple Sauce
L: Peach Cucumber Salad L: Fall Superfood Detox Salad
D: Wild Rice Stuffed Peppers D: Warm Quinoa Salad

Wednesday Thursday
B: Quinoa Berry Porridge B: Açaí Berry Smoothie Bowl
S: Strawberry Sorbet S: Apple Cookies
L: Blueberry Based Arugula Salad L: Cool Cucumber Soup
D: Hearty Vegetable Soup D: Vegetable Curry

Friday Saturday
B: Homemade Muesli B: Blackberry Smoothie
S: Zucchini Chips S: Winter Fruit Compote
L: Very Cherry Strawberry Salad L: Crunchy Quinoa Salad
D: Pear'd Sunflower Seed Spring Mix Salad D: Roasted Garlic Red Pepper Pasta

Sunday Extra Weekly Tips

B: Raspberry-Chia Overnight Kamut Take the LIVER MAX©™ LIVER,
S: Mexican-Style Cucumber Salad KIDNEY, BLOOD FORMULA daily
(follow recipe)
L: Spanish-Styled Stew
Make juices/smoothies fresh and
D: Veggie Wild Rice Stir Fry
enjoy them right away
 Breakfast Recipes
WA RM MI X ED A N CI EN T -GRA I N CEREA L

Amaranth is an excellent source of fiber, iron, magnesium, phosphorus, manganese,

calcium, zinc, copper, selenium, vitamin B6, and folate. Selenium plays a significant role
in thyroid health, proper creation of DNA, and natural reproduction.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 1 serving

Ingredients: Instructions:
2 ¼ cups water Step 1: In a medium saucepan over medium-high heat,
1 ¼ cups almond milk heat the water and milk.
6 tbsp uncooked fonio
Step 2: Bring to a boil, and add the quinoa, fonio,
6 tbsp uncooked quinoa
amaranth, and apple.
2 tbsp uncooked amaranth
1 apple, peeled and sliced Step 3: Reduce the heat to low and simmer, stirring
½ tsp ground cinnamon occasionally, for 15 to 20 minutes.

Step 4: Remove the saucepan from the heat and stir in

the cinnamon.

Step 5: Let the saucepan stand, covered, for 10

minutes, then fluff the cereal with a fork before serving.
 Breakfast Recipes
VERY B ERRY S MO OT HI E

These sweet berries contain antioxidants called anthocyanins, which may protect
against heart disease, certain cancers, cognitive decline, and diabetes. They make a
fantastic addition to a kidney-friendly diet, as they are naturally low in sodium and
potassium. In addition, it aids in wound healing and iron absorption.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
⅓ cup raspberries, frozen Step 1: Place all ingredients into blender and blend
⅓ cup blackberries, frozen until smooth.
⅓ cup blueberries, frozen
Step 2: Pour into a tall serving glass and enjoy
2 cups coconut water
immediately.
 Breakfast Recipes
QU I N O A B ERRY PO RRI DGE

Macadamia nuts are a delicious option for people with kidney problems. They are much
lower in phosphorus than popular nuts like almonds and chock-full of healthy fats,
B vitamins, magnesium, copper, iron, and manganese.

Prep Time: Cooking Time: Serves:

2 minutes 15 minutes 1 serving

Ingredients: Instructions:
½ cup quinoa Step 1: Fill a medium saucepan with quinoa and water
1 cup spring water and bring to a boil.
¼ cup blueberries
Step 2: Reduce the heat and cook about 10 to 15
½ tbsp date sugar
minutes until quinoa is softened.
2 tbsp macadamia nuts,
chopped Step 3: Stir in the date sugar and chopped nuts and
remove from heat.

Step 4: Top with fresh blueberries for extra

antioxidants.

Step 5: Mix well and enjoy warm.

 Breakfast Recipes
A ÇA Í B ERRY S MO O T HI E B O WL

Açaí contains bioactive compounds such as α-tocopherol, anthocyanins (cyanidin 3-

glycoside and cyanidin 3-rutinoside), and other flavonoids with antioxidant and anti-
inflammatory properties. Açaí consumption can be a nutritional therapeutic food for
kidney diseases present with oxidative stress, inflammation, and dysbiosis.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
Bowl Base Step 1: In a blender, combine all base ingredients.
1 açaí berry packet, frozen and
Step 2: Blend until completely smooth, adding more
unsweetened
nut milk if necessary until your smoothie will blend
2 baby bananas, frozen
smoothly.
¼ cup coconut milk
Step 3: Pour into a bowl and top with berries, banana,
Optional Toppings and coconut flakes.

Goji berries
Step 4: Enjoy immediately.
Fresh raspberries
Coconut shreds
1 baby banana, sliced
 Breakfast Recipes
HO MEMA DE MU ES LI

Kamut is a great source of phosphorus, an essential mineral involved in hundreds of

everyday cellular activities. Foods high in phosphorus are integral to proper kidney
function and help the body detox by eliminating toxins and waste through urination.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
1 cup dried apples, chopped Step 1: Combine dried apples, shredded coconut,
⅓ cup coconut, shredded pumpkin seeds, sunflower seeds, currants, raisins, and
kamut flakes to a large mixing bowl.
¾ cup pumpkin seeds
¾ cup sunflower seeds
Step 2: Mix until well combined.
¾ cup dried currants
1 ¾ cups kamut flakes Step 3: Add date syrup and start mixing until the
1 ½ tbsp date syrup mixture is just slightly lumpy (but not sticky).

Step 4: Place in a bowl and enjoy with 2 cups of

coconut milk or mixed into coconut yogurt.
Extra Tip: To add more intense flavor to
your muesli, heat all the ingredients
except for date syrup in a cast iron skillet
and toast it for about 5 minutes (stirring
occasionally). Cool and then combine
with remaining ingredients.
 Breakfast Recipes
B LA CKB ERRY S MO O T HI E

Blackberries are great for the kidneys as they belong to a family of plants called
Rubus (or Rosaceae) which have the ability to protect the kidneys against
damage and prevent cell death.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 cup frozen blackberries Step 1: In a blender, put the blackberries, almond milk,
1 cup almond milk vanilla, date syrup, and cinnamon, and blend until
smooth.
½ tsp vanilla extract
½ tsp date syrup
Step 2: Add the ice cubes, and blend until thick and
¼ tsp ground cinnamon smooth.
3 ice cubes
Step 3: Pour into a tall glass and serve immediately.
 Breakfast Recipes
RA S PB ERRY-CHI A OVERN I GHT KA MU T

Raspberries carry an extract that could help kidney disease patients conducting Dialysis
reduce inflammation in their joints. Studies have found that those who had consumed
raspberries for 30 days typically showed less inflammation and cartilage damage, as
well as a deceleration in the breakdown of their bones.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
½ cup kamut flakes Step 1: In a medium sized bowl, whisk together the
⅓ cup chia seeds almond milk, date syrup, and almond butter until
combined.
2 cups almond milk
2 tbsp date syrup
Step 2: Add in the kamut, raspberries, and chia seeds
1 tbsp almond butter and stir until combined.
1 cup raspberries, mashed
Step 3: Cover the jars with lids and refrigerate at least
3-4 hours, but best overnight.
 Snack Recipes
A LKA LI N E T O T A L GREEN JU I CE

Dandelion leaves are safe and gentle for stimulating the kidneys and helping
them to function efficiently. They contains bitter glycosides, carotenoids,
potassium, iron and other minerals.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
1 cucumber Step 1: Chop the cucumber into 1" slices and wrap the
2 cups dandelion greens dandelion leaves around them and place into juicer.
2 limes
Step 2: Next, place the ginger knob into juicer.
1" knob of ginger

Step 3: Squeeze limes into the green juice.

Extra Tip: Wash all ingredients and rinse Step 4: Stir and enjoy fresh.
thoroughly before placing into juicer.
 Snack Recipes
CI N N A MON A PPLE S A U CE

An apple is a healthful snack that contains an important fiber called pectin. Pectin may
help reduce some risk factors for kidney damage, such as high blood sugar and
cholesterol levels. Apples can also be eaten to satisfy a sweet tooth.

Prep Time: Cooking Time: Serves:

10 minutes 30 minutes 4-6 servings

Ingredients: Instructions:
1 pound Granny Smith apples Step 1: Peel, core, and dice apples.
2 tbsp lemon juice
Step 2: Add all ingredients to a large pot and bring to
¼ cup date sugar
boil over high heat.
½ tsp cinnamon
¾ cup water Step 3: Reduce heat to a simmer and cook for 20 to 30
minutes until water is absorbed and apples appear to
be sticking to the bottom of the pan.
Extra Tip: As a general rule, 1 pound of
apples is equal to 4 small apples, 3 Step 4: Remove from heat and carefully mash apples
medium apples, or 2 large apples. with a fork, potato masher or in a food processor, to a
desired consistency.

Step 5: Let it cool and enjoy warm, at room

temperature or chilled.
 Snack Recipes
S T RA WB ERRY S ORB ET

Strawberries are good for improving kidney functioning due to the presence of two
types of phenols (anthocyanins and ellagitannins). Anthocyanins give strawberries
their red color and are a good source of antioxidants, which help naturally
protect the body from oxidative damage.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
1 cup strawberries, frozen Step 1: In a large bowl, combine date syrup, lime juice
1 tbsp lime juice and frozen strawberries.
½ tbsp date syrup
Step 2: Transfer, in small batches if needed, to a
blender or food processor and process until completely
smooth.

Step 3: Pour the mixture into a freezer safe container

and freeze overnight or for a minimum of 6 hours.
 Snack Recipes
A PPLE CO O KI ES

An apple is a healthful snack that contains an important fiber called pectin. Pectin may
help reduce some risk factors for kidney damage, such as high blood sugar and
cholesterol levels. Apples can also be eaten to satisfy a sweet tooth.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
2 large apples, cored Step 1: Slice apple horizontally into thin rings, about 8
1 tsp cinnamon rings for large apples.

Step 2: Spread some almond butter on each apple ring.

Optional Toppings
2 tbsp almond butter
Step 3: Sprinkle the muesli on top.
⅓ cup muesli
¼ cup fresh blueberries Step 4: Add the blueberries. Arrange on a serving plate
and enjoy.

!"#$% &'() !"# $#%&'# ()$ *+#,-& %./ 0#

()+/1 "#$#2
 Snack Recipes
ZU CCHI N I CHI PS

Zucchini is a versatile squash rich in vitamins, minerals, and plant compounds.

It boasts several antioxidants that may provide various health benefits,
the highest of which are found in the fruit’s skin.

Prep Time: Cooking Time: Serves:

10 minutes 1 hour 30 minutes 2 servings

Ingredients: Instructions:
2 zucchini, sliced Step 1: Preheat the oven to 300°F.
1 tsp onion powder
Step 2: Wash and dry a zucchini, then slice into thin
1 tsp sea salt
rounds.
½ tsp cayenne pepper
2 tbsp olive oil Step 3: Place the zucchini on a lined baking sheet, then
pat dry with paper towels to remove excess water.

Extra Tip: If some zucchini chips are left Step 4: In a small bowl, whisk together the seasonings.
flimsy or damp, remove the crisp chips
and place the damp ones back in the Step 5: Brush the tops of the zucchini with olive oil.
oven for a few more minutes.

Step 6: Sprinkle the seasoning blend over the tops of

the zucchini.

Step 7: Place the zucchini into the oven and bake for 1
½ hours or until crispy and lightly browned.

Step 8: Let cool before removing and serving.

 Snack Recipes
WI N T ER FRU I T CO MP OT E

Pears are rich in potassium, which is one of the main minerals that helps
regulate the body's heartbeat. Potassium is also necessary for the kidneys
to filter blood and for proper nerve functioning.

Prep Time: Cooking Time: Serves:

10 minutes 10 minutes 4-6 servings

Ingredients: Instructions:
1 apple, peeled and diced Step 1: In a medium saucepan, combine the apple,
1 pear, peeled and diced pear, figs, cherries, water, ginger, cinnamon, and
cloves.
½ cup figs, quartered
¼ cup dark cherries
Step 2: Bring to a simmer over medium heat and cook,
1 cup spring water stirring occasionally, for 10 minutes, or until the fruit is
1 tsp grated fresh ginger tender but not too soft. Remove from the heat.
½ tsp cinnamon
½ tsp cloves Step 3: Let stand for 30 minutes to meld the flavors.

Step 4: Reheat if necessary, spoon into four bowls and

serve warm.
 Snack Recipes
MEX I CA N -S T YLE CU CU MB ER S A LA D

Consuming cucumbers regularly can help lower uric acid levels in the body by assisting
the kidneys in flushing compounds from the blood. Cucumbers can also help dissolve
small kidney stones, as well as expel other harmful toxins from the body.

Prep Time: Cooking Time: Serves:

5 minutes None 2 servings

Ingredients: Instructions:
1 large cucumber, peeled Step 1: In a medium sized bowl, gently mix together
½ small red onion, thinly sliced cucumber and red onion.
2 limes, juiced
Step 2: Add juice of limes, oregano, sea salt, and
½ tsp oregano
cayenne pepper.
¼ tsp sea salt
¼ tsp cayenne pepper Step 3: Cover and refrigerate for at least 30 minutes, to
allow flavors to combine.

Step 4: Enjoy chilled or at room temperature.

Extra Tip: Leftovers can be refrigerated
for up to 3 days.
 Lunch Recipes
P EA CH CU CU MB ER S A LA D

Peaches are one of the most luscious fruits, and their sweetness is perfect when mixed
with fresh cucumber in this salad. While many foods contain potassium, peaches are
among some of the best sources. Potassium has been linked to improved blood
pressure control and kidney health, as well as a decline in cardiovascular disease.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
1 peach, diced Step 1: In a large bowl, toss together the peach,
1 cucumber, chopped cucumber, scallion, basil, and lime juice.
1 scallion, chopped
Step 2: Arrange the greens on two plates, and top with
½ cup fresh basil leaves,
the peach mixture.
chopped
1 tbsp freshly squeezed lime Step 3: Season the salad lightly with cayenne pepper
juice and serve.
4 cups mixed baby greens
 Lunch Recipes
FA LL S U PERFOO D DET O X S A LA D & ZES T Y O RA N GE DRES S I N G

Arugula is a nutrient-dense green that is low in potassium, making it a good

choice for kidney-friendly salads. It's also been shown to lower blood pressure,
an important benefit for those with kidney issues.

Prep Time: Cooking Time: Serves:

15 minutes 30 minutes 2 servings

Ingredients: Instructions:
Salad Base Step 1: Preheat oven to 400ºF.
5 ounces arugula
Step 2: Place cubed squash on a lined baking sheet.
½ butternut squash, cubed
Drizzle with avocado oil, cinnamon, and sea salt. Toss
1 tbsp avocado oil
to combine. Roast for 30 minutes.
½ tsp cinnamon
¼ tsp sea salt Step 3: Meanwhile, place remaining salad ingredients
½ cup fresh blueberries in a large bowl. Set aside.
1 medium apple, diced
Step 4: Place all dressing ingredients in a blender.
1 cup golden raisins
Blend until smooth and creamy.
3 tbsp hemp seeds
½ cup chopped almonds Step 5: Add baked squash to salad bowl, drizzle with
½ small red onion, sliced dressing and toss to combine. Season with sea salt
and pepper to taste.

Salad Dressing Step 6: Serve immediately and enjoy.

1 orange, juiced
2 tbsp olive oil
1 tbsp date syrup
¼ tsp cinnamon
¼ tsp ground black pepper
 Lunch Recipes
B LU EB ERRY B A S ED A RU GU LA S A LA D

Ranked first amongst fresh or frozen fruits and vegetables in antioxidant and
anti-inflammatory power, blueberries are a low-calorie source of fiber and Vitamin C.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: Combine salad ingredients in large bowl.
1 cup blueberries
Step 2: Prepare dressing by combining all ingredients
6 cups arugula
in a container with a lid; shake vigorously to combine.
1 cucumber, chopped
½ red onion, chopped Step 3: Toss salad with dressing and serve
¼ cup macadamia nuts immediately.

Salad Dressing
1 tbsp extra virgin olive oil
1 tbsp tamarind paste
4 tbsp lemon juice
1 tbsp date syrup
¼ tsp sea salt
 Lunch Recipes
CO O L CU C U MB ER S OU P

Consuming cucumbers regularly can help lower uric acid levels in the body by assisting
the kidneys in flushing compounds from the blood. Cucumbers can also help dissolve
small kidney stones, as well as expel other harmful toxins from the body.

Prep Time: Cooking Time: Serves:

10 minutes None 1-2 servings

Ingredients: Instructions:
2 medium cucumbers Step 1: Peel and deseed cucumbers. Chop onions and
⅓ cup sweet white onion mince dill.
1 green onion
Step 2: Place all ingredients into a blender and blend
2 tbsp fresh dill
until smooth.
½ cup lemon juice
½ cup spring water Step 3: Cover and refrigerate until chilled.
⅓ cup coconut milk
½ tsp cayenne pepper Step 4: Garnish soup with fresh dill sprigs. (Optional)

¼ tsp sea salt

Fresh dill sprigs for garnish
 Lunch Recipes
VERY CHERRY S T RA WB ERRY S A LA D

Cherries and strawberries are a great source of antioxidants and phytochemicals,

both of which aid in protecting the body from oxidative damage. Strawberries are good
for improving kidney functioning due to the presence of two types of phenols:
anthocyanins and ellagitannins.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: In small mixing bowl, whisk together all of the
2 tbsp dried cherries dressing ingredients until well combined.
½ cup strawberries, sliced
Step 1: Place the romaine lettuce in a big serving bowl.
½ red onion, chopped
4 cups romaine lettuce Step 2: Add the strawberries, red onions, and sunflower
1 cucumber, sliced seeds.
3 tbsp sunflower seeds
Step 3: Drizzle about half of the dressing over the salad
and toss lightly to combine.

Salad Dressing
Step 4: Serve immediately, with extra dressing on the
2 tbsp extra-virgin olive oil
side as desired.
4 tbsp lime juice
1 ½ tbsp chia seeds
1 ½ tbsp date syrup
½ tsp mustard
½ tsp sea salt
¼ tsp cinnamon
 Lunch Recipes
CRU N CHY QU I N O A S A LA D

Rich in fiber, minerals, antioxidants and all nine essential amino acids,
quinoa is one of the healthiest and most nutritious foods on the planet.
Combined with red pepper and other tasty veggies, this salad serves
as a great fiber-rich, kidney-friendly meal.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
1 medium cucumber Step 1: Thinly slice and quarter cucumbers.
½ cup red bell pepper
Step 2: Chop bell pepper, onion, and olives.
¼ cup red onion
2 tbsp black olives
Step 3: In a medium saucepan, heat water to a boil and
¾ cup spring water add quinoa. Return to boiling for 30 seconds then to
½ cup quinoa, uncooked low heat for 15 to 20 minutes.
2 tbsp olive oil
2 tbsp lemon juice Step 4: Remove pan from heat, cover and let stand for
five minutes. Fluff with a fork and let cool while
¼ tsp fresh basil
preparing vegetables.
¼ tsp sea salt
½ tsp onion powder Step 5: Add cucumber, bell pepper, onion, and olives to
quinoa.

Step 6: Combine olive oil, lemon juice, basil, sea salt

and onion powder to make dressing.

Step 7: Mix with the quinoa salad.

Step 8: Refrigerate at least 1 hour and serve chilled.

 Lunch Recipes
S P A N I S H-S T YLED S T EW

Bell peppers, whether red, yellow or green, are loaded with a variety of vitamins.
They’re rich in vitamin A, which affects immune function. Furthermore, the peppers
are also laden with folic acid and fiber which helps to improve kidney function.

Prep Time: Cooking Time: Serves:

15 minutes 12 minutes 2 servings

Ingredients: Instructions:
1 tbsp extra virgin olive oil Step 1: Heat oil in a large stock pot on medium-high
½ medium onion, diced heat. Add the onion and garlic, and sauté until soft,
about 3 minutes.
2 cloves of garlic, minced
1 green bell pepper, finely
Step 2: Add green pepper, squash and 1 cup of water.
diced Cook for 3 minutes, stirring.
½ cup butternut squash,
cubed Step 3: Add beans, cilantro, oregano, cumin, remaining
2 cups spring water, divided 1 cup water, and tomato paste.

3 ½ cups garbanzo beans

Step 4: Bring to a simmer and cook, uncovered, stirring
½ cup cilantro, chopped
occasionally, for 15 minutes.
1 tsp dried oregano
¼ tsp cumin Step 5: Season with cayenne pepper and sea salt.
2 tbsp tomato paste
no salt added Step 6: Serve warm, over wild rice preferably.
¼ tsp cayenne pepper
½ tsp sea salt
 Dinner Recipes
WI LD RI CE S T U FFED PEP PERS

Bell peppers are included in this meal as they contain an impressive amount of nutrients.
These brightly colored peppers are loaded with the powerful antioxidant vitamin C, as
well as vitamin A—an important nutrient for immune function that is often
found to be compromised in people with kidney disease.

Prep Time: Cooking Time: Serves:

10 minutes 45 minutes 2 servings

Ingredients: Instructions:
2 medium red, orange, or Step 1: Preheat the oven to 400°F.
yellow bell peppers
Step 2: Halve the peppers through the stems, and
2 tbsp extra‑virgin olive oil remove the seeds and stems. Brush the inside and
6 cups loosely packed outside of the peppers with 1 tablespoon of olive oil
dandelion greens, trimmed and season with cayenne. Place the peppers cut-side
½ red onion, chopped down in a baking dish.

3 garlic cloves, minced Step 3: Bake for 10 to 15 minutes, until just tender.
1 cup cooked wild rice
Step 4: In a large saucepan, bring 4 cups of water to a
1 lemon, juiced
boil. Add the dandelion greens and cook until just
4 tbsp sunflower seeds tender, 5 to 7 minutes. Chop finely.
Cayenne pepper, to taste
Step 5: In a large skillet, heat the remaining tablespoon
of olive oil over medium heat. Add the onion, and cook,
stirring often, for 5 to 7 minutes until it begins to
brown. Add the garlic and cook until fragrant.

Step 6: Stir in the dandelion greens. Remove from the

heat, and stir in the wild rice and lemon juice. Season
with pepper.

Step 7: Divide the filling between the pepper halves and

top each pepper half with 1 tablespoon of the
sunflower seeds. Add ¼ cup of water to the baking dish
and bake for 20 minutes, until heated through.
 Dinner Recipes
WA RM QU I N O A S A LA D

Basil leaves act as a kidney tonic by cleansing the kidneys and lowering uric acid levels,
which is the root cause of most kidney stones. Basil also contains compounds like
acetic acid, which help in the expulsion of kidney stones via urine.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
1 cup tri-color quinoa Step 1: Rinse quinoa in a fine mesh sieve until water
1 red bell pepper, chopped runs clear. Transfer quinoa to a medium pot with water
(or broth) and salt. Bring to a boil, then lower heat and
1 green pepper, chopped
simmer, uncovered, until quinoa is tender, about 15
½ red onion, chopped
minutes. Set aside.
½ cup basil leaves, chopped
2 cups arugula Step 2: Add olive oil to a skillet over medium heat and
1 medium lime, juiced sauté onions and bell peppers.
2 tbsp olive oil
Step 3: Mix in the basil leaves and quinoa.
1 tsp sea salt
½ tsp onion powder
Step 4: Add the lime juice and seasonings. Mix well.
¼ tsp cayenne pepper
Step 5: Divide and place into two individual bowls.

Step 6: Serve immediately and enjoy!

 Dinner Recipes
HEA RT Y VEGET A B LE S O U P

Tomatoes are filled with vitamins and antioxidants, the primary being lycopene.
Lycopene is essential for reducing oxidative stress, which can be due to various
conditions including inflammation in the kidney. The benefits of Roma tomatoes are
enjoyed when cooked and one with kidney problems should avoid eating them raw.

Prep Time: Cooking Time: Serves:

5 minutes 40 minutes 2 servings

Ingredients: Instructions:
1 tbsp olive oil Step 1: Heat olive oil in a large pot over medium heat.
1 onion, chopped Add the onion and cook for 5 to 7 minutes, until soft.
3 cloves garlic, minced
Step 2: Add the garlic and cook for one minute.
2 celery ribs, sliced
2 roma tomatoes, chopped Step 3: Add the celery, zucchini, basil, oregano, salt,
1 cup zucchini, chopped bay leaf, diced tomatoes and vegetable stock. Stir up,
4 cups vegetable stock cover, and bring to a boil.
2 cup garbanzo beans, cooked
Step 4: Reduce heat and simmer for 30 minutes.
1 tsp basil
1 tsp oregano
Step 5: Stir in the garbanzo beans and cook for another
½ tsp salt 5 minutes.
1 bay leaf
Step 6: Serve immediately and enjoy.

Extra Tip: Don't forget to remove the bay

leaf before serving. This soup can be
refrigerated in a sealed container for up
to 4 days, or stored in the freezer for up
to 3 months.
 Dinner Recipes
VEGET A B LE CU RRY

Advanced glycation end products (AGEs) are likely responsible for damage to the eyes,
kidneys, nerves, and small blood vessels. Studies have shown cumin contains several
components that reduce AGEs. Cumin contains compounds called flavonoids that work
as antioxidants in the body and helps neutralize these harmful particles.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 2 servings

Ingredients: Instructions:
1 tsp cumin seeds, whole Step 1: Heat the dry spices in a cast iron skillet over
1 tsp coriander seeds, whole low to medium heat for 2 minutes.
1 tsp mustard seeds, whole
Step 2: Add avocado oil and sauté over low to medium
1 tsp fennel seeds, whole
heat until the spices are slightly browned and popping,
2 cups wild rice, cooked about 2 to 3 minutes.
1 tbsp avocado oil
1 2-inch piece of ginger, finely Step 3: Add ginger, turmeric and chili flakes. Cook over
grated low to medium heat for 6 minutes, until aromatic.

1 tsp turmeric
Step 4: Remove from heat and blend the cooked spices
½ tsp chili flakes
into a paste in a blender with the onion.
1 medium onion, chopped
1 ½ cup coconut milk Step 5: Add the prepared vegetables and simmer until
they are just tender, about 10 minutes.

Step 6: Serve one cup of curry over wild rice and enjoy
warm.

Extra Tip: Be sure to cook wild rice ahead

of time.
 Dinner Recipes
PEA R' D S U N FLO WER S EED S PRI N G MI X S A LA D

Olive oil is a great source of healthy fat and is phosphorus-free, making it a great option
for people with compromised kidneys and related issues. The majority of fat in olive oil is
oleic acid, a monounsaturated fat comprised of anti-inflammatory properties.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
6 cups spring mix Step 1: Place the spring mix in a serving bowl.
2 tbsp sunflower seeds
Step 2: Place ½ cup of the diced pear, lemon juice, olive
1 medium pear, diced
oil and basil leaves in a blender or food processor. Set
1 tsp basil leaves
aside any remaining pear pieces.
6 tbsp lemon juice
2 tbsp olive oil Step 3: Blend for 30 seconds for a smooth dressing.

Step 4: Dress the salad with half the sauce.

Step 5: Top with sunflower seeds and the remaining

diced pear and serve room temperature.
 Dinner Recipes
ROA S T ED GA RLI C RED PEPPER PA S T A

The red bell peppers featured in this recipe are a fabulous choice to support kidney
health, and for many reasons. This sweet vegetable is very low in potassium, yet high
in vitamins A, C, and B6, as well as fiber and the antioxidant known as lycopene.

Prep Time: Cooking Time: Serves:

10 minutes 15-20 minutes 2 servings

Ingredients: Instructions:
3 roasted red peppers Step 1: Cut peppers in half from the stem down.
4 zucchinis, spiralized Remove the seeds and discard.
2 bulbs roasted garlic
Step 2: Smash the peppers so they lay flat and place
½ small onion
on a roasting pan in a single layer.
½ cup vegetable broth
1 pinch sea salt and cayenne, Step 3: Turn the oven on to “broil” and place the
to taste peppers in the oven and broil for 12 to 15 minutes until
Optional: fresh basil for serving the skins are almost completely blackened.

Step 4: Remove from the oven and let cool to touch,

then peel the blackened skins off and discard.
Extra Tip: You can either use raw
zucchini noodles or cook the zucchini
noodles in a pan for 5-10 minutes. Step 5: Add the roasted red peppers, garlic, vegetable
broth, and onion to a food processor or blender and
mix until smooth and creamy.

Step 6: Season with sea salt and cayenne pepper.

Step 7: Mix in zucchini noodles with the sauce and

serve with fresh basil.
 Dinner Recipes
VEGGI E WI LD RI CE S T I R FRY

This recipe is filled with ingredients that support the kidneys. Wild rice is rich in
fiber, magnesium, zinc, and folate—all of which individuals with kidney disorders
are extremely likely to be deficient in. Bell peppers are an excellent source of
vitamins C and A, as well as B6, folic acid and fiber.

Prep Time: Cooking Time: Serves:

10 minutes 1 hour 2 servings

Ingredients: Instructions:
2 cups wild rice Step 1: Rinse wild rice in a fine-mesh strainer under
4 cup spring water cold running water. Add rice and liquid to a medium-
sized saucepan and bring to a boil. Lower heat to low
1 zucchini, grated
and cover. Let simmer for 45 minutes, stirring
1 orange, yellow, or red (bell)
occasionally.
pepper, thinly diced
1 celery stalk, diced thinly Step 2: Meanwhile, heat olive oil in large skillet over
1 1-inch knob ginger, diced medium heat. Add onions, garlic, zucchini, bell peppers,
1 tbsp olive oil celery, ginger, and coconut aminos.

½ cup onions, thinly sliced

Step 3: Sauté for 7 to 9 minutes, stirring as needed.
1 tbsp garlic
½ lime, juiced Step 4: Add prepared wild rice into the skillet.
¼ cup scallions, chopped
2 tbsp cilantro, chopped Step 5: Add lime juice, sea salt, and cayenne pepper.
1 tsp coconut aminos
Step 6: Sauté another 5 to 7 minutes.

Step 7: Top with cilantro and chopped scallions and

Extra Tip: Save time by preparing wild
serve immediately.
rice ahead of making this recipe.
Diabetes Support

Meal Plan &

Herbal Formula
 Diabetes Support
MEA L PLA N & HERB A L FO RMU LA

Developed for the healing of Type I and Type II Diabetes

This meal plan was developed to specifically support the healing of Type I and Type II
diabetes. Diabetes refers to a group of diseases that affect how your body uses blood sugar
(glucose). Glucose is vital to your health because it's an important source of energy for the
cells that make up your muscles and tissues. It's also your brain's main source of fuel.

It is widely taught that the primary instigator of diabetes is sugar, which has led to
recommendations to eat a low-carbohydrate diet and avoid sugar at all costs, including fruit.
Sugar and unhealthy carbohydrates from things like pastries, cakes, cookies, doughnuts,
and candy are indeed bad for us all and should be avoided at all costs. However, our bodies
need healthy carbohydrates to function, which can be found in foods such as butternut
squash, yams, berries, apples, and other non-GMO fruits.

Regardless of the source, carbohydrates, when eaten, are broken down by the body into
glucose (blood sugar), which in turn becomes the fuel that keeps us going—keeping us all
alive. When glucose levels rise, our pancreas secretes the hormone insulin, which helps
move glucose out of the bloodstream and into our cells where it can be used for energy
storage and blood sugar stabilization. Conversely, this process can go awry if the pancreas
fails to produce enough insulin, or if some of the body's cells stop responding to insulin,
also called insulin resistance. In either event, blood sugar levels remain elevated, putting it
at risk for Type II diabetes.

Contrary to popular belief, one factor that is much more likely to put you at risk for insulin
resistance and diabetes than healthy carbs such as those listed above is a high-fat diet.
High blood fat levels put a major strain on the liver, pancreas, and adrenal glands, which
work together to manage blood sugar levels.

Emphasizing nutrient-dense fruits and vegetables and reducing dietary fat eases the burden
on the liver, pancreas, and adrenals—helping ensure that they can perform their duties,
including keeping blood sugar levels as stable as possible. The foregoing was taken into
consideration when developing the meal plan for diabetes support. Additionally, it is vital to
supplement meal plans with the Diacure©™ Diabetes Herbal Formula to best reverse
diabetes.
 Diabetes Support
WEEKLY MEA L PLA N

Developed for the healing of Type I and Type II Diabetes

Monday Tuesday
B: Tropical Smoothie Bowl B: Overnight Kamut-Meal
S: Cacao Pudding S: Green Goddess Smoothie
L: Warm Zucchini Salad L: Orange & Fennel Arugula Salad
D: Superfood Dandelion Salad D: Mediterranean Bowl

Wednesday Thursday
B: Energy Breakfast Bowl B: Antioxidant Açai Bowls
S: Toasted Spiced Walnuts S: Carob Energy Bars
L: Savory Kamut Meal L: Fall Superfood Detox Salad
D: Quinoa & Butternut Squash Salad D: Okra Curry Bowl

Friday Saturday
B: Banana Bread Kamut-Meal B: Mamey Sapote Smoothie
S: Electric-Energy Granola S: Mint Cacao Chip “Nice” Cream
L: Very Berry Salad L: Southwest Bowl
D: Butternut Squash Soup D: Smoky Chickpeas with Kabocha
Squash

Sunday Extra Weekly Tips

B: Hydrating Fruit Plate Take the Diacure©™ Diabetes Formula
S: Granny Smith Apple & Almond Butter daily (follow recipe)
L: Fall Fruits & Arugula Salad Make juices/smoothies fresh and
D: Alkaline Spaghetti Pasta enjoy them right away
 Breakfast Recipes
T RO PI CA L S MO O T HI E B O WL

Passion fruit has been shown to improve insulin sensitivity and help
reduce the risk of diabetes for those who are prediabetic, due to a
bioactive compound present in its seeds.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
Smoothie Bowl Step 1: Add frozen passion fruit cubes and banana to a
1 cup frozen passion fruit blender.
1 baby banana, frozen
Step 2: Pour in the coconut water and lime juice. Blend
¼ cup organic coconut water
until smooth and creamy.
2 tbsp lime juice
Step 3: Pour the smoothie into a bowl and top with
Optional Toppings garnishes of your choice.

Shredded coconut
Step 4: Serve immediately.
Blueberries
Chia seeds

Extra Tip: If necessary, pause the blender

to scrape down the sides, and add water
(¼ cup to ½ cup) if it's too thick to blend.
 Breakfast Recipes
O VERN I GHT KA MU T - MEA L

Diabetics could benefit from kamut by replacing modern wheat with this ancient grain.
Due to its high fiber and mineral content, it has been shown to have a positive
impact on blood insulin, glucose, and insulin resistance.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
½ cup coconut milk Step 1: Using a mason jar or a small bowl, whisk
¾ tbsp chia seeds together milk, chia seeds, sprouted almond butter, date
syrup, and sea salt until well combined.
1 tbsp almond butter
1 tbsp date syrup
Step 2: Add kamut flakes and stir until submerged.
½ cup kamut flakes
Pinch of sea salt Step 3: Cover with lid and let sit in the refrigerator
Fresh fruit, for topping overnight.

Step 4: When ready to serve, you can add your toppings

right to the jar or move the kamut flakes to a bowl and
top them.
 Breakfast Recipes
EN ERGY B REA KFA S T B O WL

Chia seeds are rich in antioxidants, omega-3 fatty acids, fiber, and magnesium; all of
which may help reduce the risk of Type II diabetes and related diabetes complications.
One ounce (28.35g) of dried chia seeds provides almost 10g of fiber.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 kiwi, chopped Step 1: Slice and chop the kiwi and baby banana.
1 baby banana, sliced
½ cup blueberries Step 2: Combine all the fruit in a big serving bowl.

1 tbsp chia seeds

Step 3: Sprinkle the chia seeds on top.

Step 4: Serve and enjoy!

 Breakfast Recipes
A N T I O X I DA N T A ÇA Í B O WLS

One of the greatest anti-diabetic benefits of the açaí berries is its ability to improve
the resistance of insulin in the blood and normalize the amount of sugar within it.
Açaí berries improve the capacity of insulin to metabolize the sugar in the blood.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
Bowl Base Step 1: In a blender, combine all base ingredients.
2 baby bananas, frozen
Step 2: Blend until completely smooth, adding more
1 cup strawberries, frozen
nut milk if necessary until your smoothie will blend
2 açaí berry packs,
smoothly.
unsweetened
2 cups coconut water Step 3: Pour into two bowls and top with hemp seeds.
1 scoop of vanilla hemp protein
powder (optional) Step 4: Serve and enjoy immediately.

Optional Toppings
1 cup blueberries
¼ cup muesli
3 tbsp hemp seeds

Extra Tip: If baby bananas aren't handy,

use half the number of regular-sized
organic bananas.
 Breakfast Recipes
B A N A N A B REA D KA MU T -MEA L

A diet rich in organic ancient khorasan wheat (kamut) may improve blood insulin and
glucose in diabetics, according to studies. The findings also suggest that kamut may
reduce the potential risk of vascular complications in patients with Type II diabetes.

Prep Time: Cooking Time: Serves:

5 minutes 10 minutes 2 servings

Ingredients: Instructions:
½ cup kamut flakes Step 1: In a saucepan bring almond milk and kamut
2 cups almond milk flakes to a boil. Stir in cinnamon, salt and vanilla and
simmer for 10 minutes, until liquid is absorbed.
½ tsp cinnamon
½ tsp vanilla extract
Step 2: Mash a baby banana or half a regular sized
pint of sea salt banana and stir into cooked kamut.
1 ripe baby banana
2 tsp date syrup Step 3: In a small pan, sauté slices of a baby banana
1 tbsp walnuts, chopped and walnuts in coconut oil and date syrup, over low
heat.

Step 4: Top kamut-meal with banana slices and

walnuts, and any remaining drippings from pan.

Step 5: Serve immediately and enjoy.

 Breakfast Recipes
MA MEY S A PO T E S MO O T HI E

Mamey sapote is a year-round, fiber-rich tropical fruit packed with vitamin-C and
vitamin-B6 that tastes like pumpkin pie. In comparison to most plants, mamey fruit
is a rich source of dietary iron that can advance the absorption of non-heme iron.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 cup mamey sapote, frozen Step 1: Place all ingredients in a blender and blend
2 baby bananas, frozen until smooth.
1 cup coconut milk
Step 2: Serve chilled and enjoy immediately.
 Breakfast Recipes
HYDRA T I N G FRU I T PLA T E

The wide array of polyphenols, anthocyanins, and vitamins found in berries and mangoes
can help improve insulin sensitivity, fight inflammation, and add a nice glow to the skin.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
Fruit Plate Step 1: Place all ingredients onto a big plate or two
1 medium mango, sliced smaller plates.
1 cup blueberries
Step 2: Squeeze juice from a fresh lime over fruit and
½ cup strawberries
sprinkle with cayenne pepper. (Optional)

Step 3: Serve and enjoy.

 Snack Recipes
CA CA O PU DDI N G

Cacao may reduce insulin sensitivity and insulin resistance, and in turn reduce the risk of
Type II diabetes. The high flavanol content of cacao is shown to lower insulin resistance
when used regularly over a few consecutive weeks. The effects of flavanol also reduces
oxidative stress and positively alters glucose metabolism.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
1 medium, ripe, avocado Step 1: Add all ingredients into a food processor.
⅔ cup Medjool dates, pitted
Step 2: Start to pulse then blend on high, stopping to
3 tbsp cacao powder
scrape down sides and bottom of container, until the
½ cup coconut milk
pudding looks very smooth and creamy.
⅛ tsp sea salt
Step 3: Transfer to a covered container and refrigerate
at least 2 hours before serving.
 Snack Recipes
GREEN GO DDES S S MOO T HI E

Low carb fruits and vegetables like berries, arugula, cucumber, and celery come together
with delicious healthy fats like avocado and sunflower butter to make this easy
Green Goddess Smoothie a nutritional powerhouse.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
2 cups dandelion leaves Step 1: Add all of the ingredients to a blender and
½ avocado blend until smooth and creamy.
3 celery sticks, chopped
Step 2: Serve immediately and enjoy.
½ cucumber
1 cup berries, frozen
1 cup coconut milk
1 tbsp sunflower butter
2 tbsp freshly squeeze lemon
juice
 Snack Recipes
T O A S T ED S PI CED WA LN U T S

Walnuts are known to help build resistance for insulin, control blood glucose levels, and
lower the risk of developing Type-2 diabetes. They are rich in dietary fiber. Fiber takes
long to breakdown and digest, which ensures slow release of sugar in the bloodstream.

Prep Time: Cooking Time: Serves:

3 minutes 7 minutes 2 servings

Ingredients: Instructions:
2 cups walnuts, halved Step 1: Preheat oven to 375°F. Line a rimmed baking
2 tsp extra virgin olive oil sheet with parchment paper.
3 tsp coconut sugar
Step 2: Combine coconut sugar, sea salt, allspice, and
¼ tsp sea salt
cayenne pepper in a small bowl and set aside.
1 tsp allspice
¼ tsp cayenne pepper Step 3: Arrange walnuts in one layer on the prepared
baking sheet. Drizzle olive oil over them and toss to
coat. Sprinkle seasoning mixture over them and again
spread the nuts out in one layer on the baking sheet.
Extra Tip: Keep spiced walnuts in an
airtight container at room temperature
for up to 5 days or in the refrigerator for Step 4: Bake for 4 minutes. Stir and spread out in one
up to 2 weeks. layer, return to oven, and bake for 3 minutes, or until
lightly browned.

Step 5: Let cool slightly and enjoy.

 Snack Recipes
CA RO B EN ERGY B A RS

While carob is naturally sweet, its natural sugars don’t actually spike blood sugar the way
chocolate does, making it a much healthier alternative for diabetics or are seeking to
reduce sugar in their diet. Though carob does contain some sugar, the glycemic
index of carob is very low and poses no threat to diabetics.

Prep Time: Cooking Time: Serves:

10 minutes None 4 servings

Ingredients: Instructions:
¼ cup shredded coconut, Step 1: Lightly oil the sides of an 8 x 8 x 2-inch baking
unsweetened pan and line the bottom with parchment paper.
¼ cup kamut flakes
Step 2: Combine coconut, kamut flakes, hemp seeds,
¼ cup hemp seeds
carob powder, and cinnamon in the bowl of a food
¼ cup carob powder processor.
½ tsp ground cinnamon
½ cups dates, coarsely chopped Step 3: Process for about 30 seconds, or until
¼ tsp sea salt ingredients are finely chopped.

Step 4: Add dates and salt. Process for 1 minute, or

until mixture begins to stick together and starts to form
Extra Tip: Add a tablespoon of warm
a ball.
water if necessary to make the mixture
sticks together (Step 4).
Step 5: Transfer to the prepared pan and press evenly
with the back of a wooden spoon.

Step 6: Cover and chill for at least 30 minutes.

Step 7: Cut into 2-inch squares and serve.

 Snack Recipes
ELECT RI C-EN ERGY GRA N OLA

Almonds, while nutritionally beneficial for most people, are especially good for people
with diabetes. Research has shown that almonds may reduce the rise in glucose
(blood sugar) and insulin levels after meals.

Prep Time: Cooking Time: Serves:

5 minutes 10 minutes 2 servings

Ingredients: Instructions:
1 ½ cups kamut flakes Step 1: Preheat oven to 300°F. Line a rimmed baking
⅔ cup chopped almonds sheet with parchment paper.
⅔ cup chopped walnuts
Step 2: Combine all ingredients together in a large
⅓ cup sunflower seeds
bowl and toss to mix well.
¼ tsp sea salt
¼ cup date syrup Step 3: Spread out mixture on baking sheet.
¼ cup extra-virgin olive oil
1 ½ tsp ground cinnamon Step 4: Bake for 10 minutes, or until dry and
browned. Set aside to cool completely.

Extra Tip: Transfer to a 2-cup-capacity jar Step 5: Enjoy plain or with almond milk.
with a lid. Keeps for up to 1 week.
 Snack Recipes
MI N T CA CA O CHI P “N I CE” CREA M

This recipe is reminiscent of the traditional version; just as creamy and dreamy, but with
way healthier ingredients that actually support you in reversing insulin resistance.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
6 ripe baby bananas, frozen Step 1: Place frozen bananas and cacao in food
(or 3 frozen regular-sized bananas) processor or high speed blender.
6 tbsp fresh mint leaves
(or 1 drop peppermint extract) Step 2: Once blended smooth, add in spirulina.
1 tbsp cacao powder until desired hue of green is achieved.
(Optional)
Pinch of sea salt
Optional pinch of spirulina
Step 3: Add in fresh mint leaves or peppermint extract
to taste.

Extra Tip: Be sure to buy pure peppermint Step 4: Transfer your serving to a small or medium-
extract, not mint or imitation peppermint. sized bowl, and enjoy!

Add more extract for a more powerful

mint flavor, adding slowly as a little goes
a long way.
 Snack Recipes
GRA N N Y S MI T H A PPLE & A LMO N D B U T T ER

Satisfy a craving for sweetness without spiking blood sugar.

Almond butter is low-glycemic and high in magnesium, so it’s
ideal for slowing the body’s natural absorption of sugars.

Prep Time: Cooking Time: Serves:

2 minutes None 1-2 servings

Ingredients: Instructions:
1 Granny Smith Apple Step 1: Cut the apple into thin slices.
2 tbsp sprouted almond butter
Step 2: Spread almond butter lightly over each slice.

Step 3: Serve and enjoy.

 Lunch Recipes
WA RM ZU CCHI N I S A LA D

Zucchini is specifically found effective in the treatment of diabetes, especially

Type II Diabetes. When incorporated in a regimen to combat Type II Diabetes, the
presence of magnesium and zinc break down sugar in the body.

Prep Time: Cooking Time: Serves:

5 minutes 10 minutes 2 servings

Ingredients: Instructions:
3 cups zucchini, spiralized Step 1: Mix lemon juice and crushed garlic together.
½ cup garbanzo beans Add oil and whisk thoroughly. Add chickpeas, sea salt,
and cayenne pepper.
1 tbsp lemon juice
2 cloves garlic, crushed
Step 2: Spiralize zucchini. Blanch by bringing a pot half
1 tbsp olive oil filled with water to a boil and add zucchini.
Sea salt to taste
¼ tsp cayenne pepper Step 3: Let water come back to a boil and simmer for 1
to 2 minutes. Drain and toss in the dressing.
Optional Addition
Several Romaine lettuce Step 4: Serve on a bed of lettuce leaves.

leaves, washed
 Lunch Recipes
O RA N GE & FEN N EL A RU GU LA S A LA D

Fennel seeds have been proven to alleviate diabetic properties due to their high content
of nutrients like vitamin C and potassium. It helps lowering the blood sugar levels
and increase insulin reactivity resulting in the balancing of sugar.

Prep Time: Cooking Time: Serves:

15 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: In a blender or food processor, add all dressing
1 package arugula ingredients and blend until smooth.
1 bulb fennel, sliced thinly
Step 2: Cut off the stems and feathery fronds of the
1 large fresh orange peeled
fennel bulb and remove any bruised or discolored outer
and cut into segments layers. Cut the bulb in half lengthwise and cut out any
½ cup sunflower seeds tough core parts.
½ cup fresh cilantro, chopped
Step 3: Cut the bulb halves crosswise into very thin
slices.
Salad Dressing
Step 4: In a large bowl or plate, place the arugula,
1 orange peeled, cut in half
sliced fennel, oranges, and sunflower seeds.
⅓ cup sunflower seeds
2 tbsp lemon juice Step 5: Sprinkle the dressing by spoonfuls and garnish
1 tsp coconut aminos with cilantro.
1 small (one-inch) piece of
fresh ginger, peeled Step 6: Serve and enjoy.

¼ tsp sea salt

¼ cayenne pepper
water to thin as needed
 Lunch Recipes
S A VORY KA MU T MEA L

In a study, a positive impact of consuming kamut khorasan wheat products was

observed on blood insulin, glucose, and insulin resistance along with a significant
increase of antioxidant effects.The findings also suggest ancient khorasan wheat may
reduce the potential risk of vascular complications in patients with Type 2 Diabetes.

Prep Time: Cooking Time: Serves:

5 minutes 25 minutes 1 serving

Ingredients: Instructions:
½ cup kamut flakes Step 1: Place kamut flakes + 1 ½ cups water into a
1 cup cherry tomatoes, sliced large saucepan. Bring to a boil, then reduce to a
simmer.
½ cup zucchini, chopped
¼ cup red onion, diced
Step 2: After the kamut flakes have simmered for
¼ tsp turmeric about 15 minutes, add all the remaining ingredients
½ tsp sea salt with the exception of the chopped arugula. Cook for
½ tsp garlic powder another 10 minutes.
1 cup chopped arugula
Step 3: Stir in the chopped greens, and remove
saucepan from heat.

Step 4: Place in a bowl and enjoy warm.

 Lunch Recipes
FA LL S U PERFO O D D ET O X S A LA D

Dark leafy greens, like arugula are rich in nutrients that balance the blood sugar.
They’re also packed with fiber, which helps improve insulin function as it slows down
the release of sugar into the blood stream while allowing it to reach the cells.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: Place arugula and sliced beets into a bowl.
4 cups arugula
Step 2: Pulse walnuts a few times in a food processor.
1 red beet, sliced
1 avocado
Step 3: Make dressing by mixing oil, tamarind, lime
¼ cup fresh dill juice and pressed garlic cloves.
½ cup walnuts, chopped
Step 4: Add the chopped fresh dill and walnuts. Then
Dressing pour the dressing in and mix really well.
2-3 garlic cloves
½ cup olive oil Step 5: Chop the avocado, add to the salad, mix lightly.

1 tbsp tamarind paste

Step 6: Serve and enjoy.
1 tbsp lime juice
Sea salt
 Lunch Recipes
VERY B ERRY S A LA D

Leafy greens such as romaine lettuce and arugula contain no sugar or fat,
yet plenty of magnesium to support your blood sugar, along with chlorophyll,
iron, potassium, Vitamins A and C, and fiber. Higher leafy green consumption
is associated with a 14 percent reduced risk of developing Type II Diabetes.

Prep Time: Cooking Time: Serves:

10 minutes None 2-4 servings

Ingredients: Instructions:
Salad Base Step 1: Make salad dressing by placing all dressing
1 cup blackberries ingredients into a blender or food processor and blend
until creamy.
2 cups cucumbers, sliced
1 cup raspberries
Step 2: Place arugula in a big salad bowl.
1 cup arugula
¼ cup walnuts, chopped Step 3: Place cucumbers and berries on top of arugula.

Salad Dressing Step 4: Pour dressing over salad and toss lightly to
1 juice of lime, squeezed combine.
2 tbsp extra virgin olive oil
Step 5: Top with chopped walnuts and serve.
¼ avocado, sliced
½ tsp sea salt
½ tsp onion powder
 Lunch Recipes
S O U T HWES T B O WL

This bowl is an excellent source of folate, Vitamins A, C, and K, as well as B vitamins,

copper, zinc, magnesium, manganese, phosphorous, folate, potassium, and omega-3.

Prep Time: Cooking Time: Serves:

5 minutes 10 minutes 2 servings

Ingredients: Instructions:
½ cup garbanzo beans, Step 1: Chop & cook tomatoes, red peppers, red onion,
cooked and cilantro over medium-high heat for 10 minutes or
until slightly tender.
½ cup wild rice, cooked
1 cup cherry tomatoes,
Step 2: Add spring mix to the bowl.
chopped
1 cup red peppers, chopped Step 3: Add all other remaining ingredients in the bowl.
2 cups arugula
3 tbsp red onion Step 4: Squeeze lime juice and add additional
seasonings for flavor.
2 lime wedges
¼ cup cilantro, chopped
Step 5: Toss lightly and serve warm.
¼ avocado

Southwest Spice Blend

Cayenne pepper
Crushed red pepper flakes
Chilli powder
 Lunch Recipes
FA LL FRU I T S & A RU GU LA S A LA D

The compounds in pomegranate, such as punicalagin and ellagic, have been identified
as having anti-diabetic properties.The punicalagin class of flavonoid antioxidants in
pomegranate offers immense inflammation-reducing qualities, thereby alleviating the
agonizing symptoms of high blood sugar such as muscle pain and fatigue.

Prep Time: Cooking Time: Serves:

15 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: Start by whisking all salad dressing ingredients
1 apple, sliced in a bowl.
1 pear, sliced
Step 2: Slice the apple, bell pepper, and pear. Slice the
½ pomegranate
pomegranate in half and remove the arils.
1 red bell pepper, sliced
5 oz arugula Step 3: Place the arugula in a large bowl and top with
fruits.
Citrus-Lime Dressing
¼ cup olive oil Step 4: Add the citrus-lime dressing and toss lightly.
1 orange, juiced
Step 5: Place in individual bowls and enjoy.
3 limes, juiced
¼ cup cilantro, finely chopped
¼ tsp sea salt
¼ tsp cayenne pepper
 Dinner Recipes
S U P ERFO OD DA N DELI O N S A LA D

Including the right type of healthily-cooked potatoes can be beneficial to those with
Type II diabetes. Red rose potatoes are packed with important vitamins like A, C and B6,
and have good antioxidant properties. The healthy way of consuming potatoes is by
cooking them with natural spices and herbs such as cumin, oregano, thyme, and basil.

Prep Time: Cooking Time: Serves:

10 minutes 25 minutes 2 servings

Ingredients: Instructions:
1 red rose potato, peeled and Step 1: Preheat oven to 350°F and line a baking tray
cut into 1-inch cubes with parchment paper.
4 cups shredded dandelion
Step 2: Toss cubed red rose potato with olive oil, garlic,
greens, washed thoroughly
garlic powder, dried herbs, and cumin powder.
¼ cup dry quinoa + ½ cup
water Step 3: Spread red rose potato on prepared baking tray
1 clove garlic, minced and sprinkle with a pinch of salt. Bake in preheated
1 tbsp olive oil oven for 20 to 25 minutes. Set aside and allow to cool
slightly, preferably on a wire rack.
1 tsp garlic powder
2 tsp dried parsley
Step 4: Meanwhile, cook quinoa according to package
1 tsp dried oregano instructions. Toss warm quinoa and dandelion greens
1 tsp dried thyme in a large bowl and massage salad with hands to
1 tsp dried basil soften the greens. Add red rose potato and toss more
to combine.
½ tsp cumin powder
Pinch of sea salt
Step 5: Top with macadamia nuts. Serve and enjoy.
¼ cup macadamia nuts,
chopped
 Dinner Recipes
MEDI T ERRA N EA N B OWL

Not only are chickpeas a great source of fiber, they're also packed with plenty of protein
and disease-fighting antioxidants, like vitamins C and E, as well as beta carotene.
Low in carbohydrates, they're filling and appetite-suppressing with a low glycemic index.

Prep Time: Cooking Time: Serves:

10 minutes 25 minutes 2 servings

Ingredients: Instructions:
1 cup cucumbers Step 1: Preheat oven to 400ºF.
1 cup tomatoes, chopped
Step 2: Line a baking sheet with parchment paper.
2 cups romaine lettuce
½ cup garbanzo beans
Step 3: Chop red pepper into 1 inch cubes and toss
½ cup roasted red peppers with oregano, basil, sea salt and olive oil.
2 garlic cloves, diced finely
½ red onion, diced Step 4: Roast in preheated oven, about 25 to 30
½ cup quinoa, cooked minutes.

2 lemon slices
Step 5: Sauté the onion and garlic on medium to
1 tsp basil
medium-high until they are cooked through.
1 tsp oregano
1 tsp sea salt Step 6: Add red peppers, garbanzo beans, and mix
½ tbsp olive oil together.

Step 7: Prepare the quinoa according to package

instructions.

Step 8: Chop the remaining vegetables.

Step 9: Prepare your bowl with all of the ingredients to

make a satisfying Mediterranean bowl.
 Dinner Recipes
QU I N O A & ROA S T ED B U T T ERN U T S QU A S H S A LA D

Quinoa is a great choice for diabetics because it's a whole grain, one of the key
components of a healthy meal plan. The dietary fiber content in quinoa is higher than the
content for many other grains. This means that quinoa can be particularly beneficial for
diabetics as fiber is an integral component to keeping blood sugar under control.

Prep Time: Cooking Time: Serves:

10 minutes 1 hour 4 servings

Ingredients: Instructions:
1 large butternut squash, Step 1: Preheat oven to 375 degrees and line a baking
diced (2-3 cups) sheet with parchment paper. Spread squash on baking
sheet.
1 cup quinoa, dry
¼ cup raisins
Step 2: Bake squash for 60 minutes, turning halfway
½ cup green onion, chopped through.
1 lime, juiced
1 tbsp tamarind paste Step 3: While squash is roasting, cook the quinoa
½ tsp cumin according to package instructions. Remove from heat.

2 Medjool dates, pitted

Step 4: Stir in raisins and green onion.
1 clove garlic
Step 5: When squash is finished, add it to quinoa mix.

Step 6: Blend lime juice, tamarind, cumin, dates, and

garlic.

Step 7: Pour dressing over quinoa salad.

Step 8: Serve over a bed of organic spring mix.

 Dinner Recipes
O KRA CU RRY B O WL

Okra, a vegetable comprised of potassium, vitamin B, vitamin C, folic acid, and

calcium, is also high in dietary fiber content and has been suggested to help
manage blood sugar in cases of Type I, Type II, and gestational diabetes.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
½ cup red pepper, chopped Step 1: Use previously prepared chickpeas or use no
½ cup okra, chopped sodium, BPA-free, organic can of chickpeas.
1 cup chickpeas, cooked
Step 2: Prepare quinoa according to package
1 cup tricolored quinoa, cooked
instructions.
2 tbsp lemon juice
4 cups amaranth greens Step 3: Slice red peppers and okra.
Cumin, curry, turmeric,
coriander, or ginger to taste Step 4: Arrange bowl with greens on the bottom,
adding all of the other ingredients on top.

Step 5: Add lemon juice from fresh lemon wedges,

Extra Tip: Cook chickpeas ahead of
along with the spices to taste, and mix well.
making this recipe to save time.

Step 6: Serve warm and enjoy.

 Dinner Recipes
B U T T ERN U T S QU A S H S O U P

Butternut squash contains an indigestible fiber and can be used by those with
diabetes to prevent blood sugar from rising after eating. It also has a low
glycemic index, which means that its carbs are digested more slowly.

Prep Time: Cooking Time: Serves:

10 minutes 1 hour 2 servings

Ingredients: Instructions:
Butternut Squash Step 1: Preheat oven to 400°F. Place squash in a
4 cups butternut squash, parchment-lined baking pan. Drizzle with oil; sprinkle
with sage, salt and pepper. Toss to coat. Roast 30 to
cubed
35 minutes or until tender, stirring occasionally.
1 tbsp extra virgin olive oil
2 tbsp minced fresh sage Step 2: Meanwhile, in a large pot, heat oil over medium
¼ tsp sea salt heat. Add onion and garlic; cook and stir 3 to 4 minutes
½ tsp ground cinnamon or until softened. Reduce heat to medium-low; cook 30
¼ tsp cayenne pepper to 40 minutes or until deep golden brown, stirring
occasionally. Stir in salt, red pepper flakes and pepper.
Soup
Step 3: Add vegetable broth to pot. Bring to a boil.
1 tbsp olive oil
Reduce heat; cook, uncovered, 10 to 15 minutes or until
1 medium onion, chopped
tender.
1 garlic clove, minced
1 tsp sea salt Step 4: Add squash mixture to soup. Puree soup using
½ tsp crushed red pepper an immersion blender. Or cool soup slightly and puree
flakes in batches in a blender; return to pot and heat through.

4 cups vegetable broth

Step 5: Top with pine nuts and enjoy warm.
 Dinner Recipes
S MO KY CHI CKPEA S WI T H KA B O CHA S QU A S H

Kabocha squash, also called sunshine squash, won’t spike blood sugar levels to the
same extent as high-carb, starchy foods or added sugars. Not only can this be incredibly
beneficial for those with Type II Diabetes, but it can also help sidestep some of the side
effects of low blood sugar levels like hunger and fatigue.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 2 servings

Ingredients: Instructions:
½ cup garbanzo beans Step 1: Bring water and chickpeas together in a sauce
1 ½ cups water pan and bring to a boil.
2 tsp minced garlic
Step 2: Reduce to a simmer and add in spices.
½ tsp sea salt
2 tsp smoked paprika Step 3: Continue to cook until all water is absorbed by
¼ tsp ginger powder the chickpeas.
1 ½ cups kabocha squash,
chopped Step 4: Steam kabocha squash and zucchini.

1 cup roasted zucchini,

Step 5: Add all ingredients to a bowl, mix, and enjoy
chopped
warm.
4 cups spring mix

Optional Toppings:
¼ cup pomegranate seeds
 Dinner Recipes
A LKA LI N E S P A GHET T I PA S T A

Zucchini is extremely effective in the treatment of diabetes, especially Type II diabetes.

When incorporated in a regimen tailored specifically to combat Type II diabetes, the
presence of magnesium and zinc naturally breaks down the sugar in the body.

Prep Time: Cooking Time: Serves:

10 minutes 12 minutes 2 servings

Ingredients: Instructions:
20 ounce zucchini Step 1: Spiralize the zucchini to make "noodles" using a
10 ounce cherry tomatoes spiralizer tool.
1 ounce sun-dried tomatoes
Step 2: Place the tomatoes, dates, garlic, and lemon
3 Medjool dates
juice in a blender and blend until smooth.
3 garlic cloves
½ lemon, juiced Step 3: Place sauce in a large sauce pan over medium-
high heat for two minutes. Lower the heat and simmer
for five minutes.
Extra Tip: You can also add other
vegetables if desired, such as steamed or Step 4: Add the zucchini noodles into the sauce and
roasted zucchini or peppers. cook for an additional five minutes.

Step 5: Serve warm and enjoy.

Digestive Support

Meal Plan &

Herbal Formula
 Digestive Support
MEA L PLA N & HERB A L FO RMU LA

Developed to cleanse and support the digestive system

This meal plan was developed to specifically cleanse and support the proper functioning of
the digestive system.

A digestive disease is any health problem that occurs in the digestive tract. Conditions may
range from mild to serious. Common digestive problems include heartburn/GERD, IBD, and
IBS. The first sign of problems in the digestive tract often includes one or more of the
following symptoms: bloating, diarrhea, gas, stomach pain, and stomach cramps.

When it comes to the body, one of the most sensitive components is the digestive system.
It’s often affected by many issues that may seem initially unrelated like malfunctions in
other parts of the body, stress, and emotional factors. Digestive diseases affect millions of
people every single day. In fact, according to the U.S. Department of Health and Human
Services, between 60 and 70 million people are affected by digestive diseases.

Many factors may upset the GI tract and its motility (or ability to keep moving), including:
eating a diet low in fiber, not getting enough exercise, eating large amounts of dairy
products, increased stress levels, resisting the urge to have a bowel movement, taking
antacid medicines containing calcium or aluminum, and taking certain unnatural medicines
(especially antidepressants, iron pills, and strong pain medicines such as narcotics).

Most people don’t like to talk about it, but having a gastrointestinal problem is common.
There’s no need to suffer in silence, though. Many of these illnesses can be prevented or
minimized by maintaining a healthy lifestyle with proper nutrition, exercise, and practicing
good bowel habits.

Additionally, it is vital to supplement the recommended meal plan with the Sweeper©™
Digestive Formula Powder to best cleanse the digestive tract.
 Digestive Support
WEEKLY MEA L PLA N

Developed to cleanse and support the digestive system.

Monday Tuesday
B: Tropical Mango Smoothie B: Overnight Kamut-Meal
S: Golden Turmeric Energy Bites S: Creamy Turmeric Latte
L: Gut Healing Veggie Broth L: Blueberry Brazil Nut Salad
D: Roasted Pepper Soup w/ Basil D: Green Goddess Grain Bowl

Wednesday Thursday
B: Power Pink Pitaya Smoothie B: Cacao Coconut Yogurt
S: Raspberry Chia Seed Pudding S: Cinnamon Baked Apples
L: Mashed Avocado Yam Toast L: Alkaline Greek Salad
D: Quinoa & Veggie Soup D: Ginger-Coconut Soup

Friday Saturday
B: Cinnamon Banana Nut Smoothie B: Hydrating Fruit Plate
S: Mint Cacao Chip “Nice” Cream S: Caramel Apple Rings
L: Lemony Quinoa Turmeric Salad L: Walnut Quinoa Salad
D: Wild Rice Stuffed Peppers D: Warm Wild Rice Salad

Sunday Extra Weekly Tips

B: Berry Green Smoothie Take the Sweeper©™ Digestive
S: Raspberry Cacao Mousse Formula Powder daily (follow recipe)
L: Orange & Fennel Arugula Salad Make juices/smoothies fresh and
D: Butternut Squash Soup enjoy them right away
 Breakfast Recipes
T RO PI CA L MA N GO S MO O T HI E

Mangoes are better at relieving digestive issues than many high-fiber foods.
The fruit, containing fiber and nutrients called polyphenols, is said to treat constipation
and gut inflammation more effectively than an equivalent amount of fiber powder.

Prep Time: Cooking Time: Serves:

5 minutes None 2 servings

Ingredients: Instructions:
2 baby bananas, frozen Step 1: Place all the ingredients in a blender and puree
2 cups mango chunks, frozen until smooth.
1 cup coconut milk
Step 2: Transfer the smoothie mixture to two serving
1 tbsp coconut flakes,
glasses, serve and enjoy immediately.
unsweetened

Extra Tip: Use one frozen regular-sized

banana in place of two frozen baby
bananas.
 Breakfast Recipes
O VERN I GHT KA MU T - MEA L

It is of utmost importance to build and maintain a healthy gut flora as it is connected

to everything that happens in the body. Chia seeds help promote the growth of healthy
bacteria and come loaded with dietary fiber. Fiber can help one keep bowel-related
ailments at bay as it is an excellent agent for digestion.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
½ cup coconut milk Step 1: Using a mason jar or a small bowl, whisk
¾ tbsp chia seeds together milk, chia seeds, sprouted almond butter, date
syrup, and sea salt until well combined.
1 tbsp almond butter
1 tbsp date syrup
Step 2: Add kamut flakes and stir until submerged.
½ cup kamut flakes
Pinch of sea salt Step 3: Cover with lid and refrigerate overnight.
Fresh fruit for topping
Step 4: When ready to serve, add toppings directly to
the jar.
 Breakfast Recipes
PO WER PI N K PI T A YA S MO O T HI E

Dragon fruit (Pitaya) is considered a digestive aid because it is rich in prebiotic fiber
which helps in the growth of good bacteria (probiotics) in the body, like Lactobacilli and
Bifidobacteria. It also naturally improves bowel movement and treats conditions such
as constipation, irritable bowel syndrome (IBS), and gastrointestinal issues.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 packet frozen dragon fruit Step 1: In a blender, mix all ingredients until creamy.
(pitaya), unsweetened
Step 2: Pour into a tall glass and enjoy immediately!
¼ cup frozen raspberries
2 baby bananas, frozen
1 cup coconut milk
 Breakfast Recipes
C A CA O COCO N U T YOGU RT

Sea moss gel has been shown to optimize and aid the digestive system.
When consumed, its prebiotic effect increases the number of fatty acids
in the colon, which helps eliminate bad gut bacteria and, in turn,
strengthen the body's immune system.

Prep Time: Cooking Time: Serves:

5 minutes None 1-2 servings

Ingredients: Instructions:
1 cup coconut cream Step 1: Place all ingredients into a food processor and
1 tbsp cacao process until smooth and creamy.
1 tbsp date syrup
Step 2: Top with berries and enjoy.
1 tbsp sea moss gel

Extra Tips: Adding a few tablespoons of

coconut milk or water may be necessary
for easy blending.
 Breakfast Recipes
CI N N A MO N B A N A N A N U T S MO O T HI E

Cinnamon, along with an abundance of manganese (iron and calcium),

is high in the antioxidant polyphenol. Its properties can provide natural
relief for indigestion, flatulence, and stomach cramps.

Prep Time: Cooking Time: Serves:

5 minutes None 2 servings

Ingredients: Instructions:
2 cups almond milk, Step 1: Place all ingredients in a blender and blend
unsweetened until smooth.
⅓ cup walnuts
Step 2: Pour into two tall glasses and enjoy
4 frozen baby bananas
immediately.
or 2 frozen regular-sized bananas

¼ tsp cinnamon

Extra Tips: If frozen bananas aren't

available, fresh ones can be peeled,
sliced, and frozen for a minimum of
30 minutes. Be sure to slice them
first to accelerate the freezing
process.

If time is of the essence, adding a

handful of ice cubes to the smoothie
will suffice for a comparable result.
 Breakfast Recipes
HYDRA T I N G FRU I T PLA T E

Anthocyanin-rich blueberries can help change the composition of our gut microbiota and
produce improvements in systemic inflammation. Blueberries also improve the health of
the gut by strengthening the gastrointestinal tract and reducing the 'leakage' of
endotoxins like lipopolysaccharide (LPS) into the blood.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
1 medium mango, sliced Step 1: Place all ingredients onto a big plate or two
1 cup blueberries smaller plates.
½ cup strawberries
Step 2: Squeeze juice from a fresh lime over fruit and
sprinkle with cayenne pepper. (Optional)

Reminder: Wash and thoroughly rinse all Step 3: Serve and enjoy.
fruit.
 Breakfast Recipes
B ERRY GREEN S MO OT HI E

Spirulina contains amino acids that provide digestive enzymes, which facilitates
healthy digestion. It also helps fight intestinal infections as it has immune cells
that fight off viruses and thus, promote digestion.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 ½ cups coconut water Step 1: Add all ingredients to blender and blend until
1 cup romaine lettuce smooth.
cup berries
Step 2: Pour into a tall glass. Serve and enjoy.
½ avocado
1 tsp spirulina
 Snack Recipes
GO LDEN T U RMERI C EN ERGY B I T ES

Commonly used as a digestive healing agent, turmeric plays an important

role in digesting food as its antioxidant and anti-inflammatory
properties contribute to healthy digestion.

Prep Time: Cooking Time: Serves:

10 minutes None 4-6 servings

Ingredients: Instructions:
1 cup almonds Step 1: Begin by putting the nuts in a blender or a food
1 cup walnuts processor and chopping them into little pieces. They
don't need to become too powdery as the thicker
½ cup raisins
texture is nice for your energy balls.
1 cup shredded coconut
1 tbsp turmeric powder Step 2: Next, add the rest of the ingredients and blend
¼ tsp sea salt again to combine well. Make sure the dates and raisins
5 Medjool dates are thoroughly blended into the mixture.

Step 3: With a spoon, scoop out a bit of the mixture

and try rolling it into a ball. If it sticks, great. If the ball
Extra Tips: The use of gloves is highly
recommended to prevent the staining of falls apart easily, you may need to try adding an extra
hands, as turmeric stains everything. Medjool date and blend again. Alternatively, you could
add 1 tablespoon of coconut oil.
If dates begin to feel dry, soak them in
hot water for 10 minutes before adding Step 4: When the mixture is sticky enough, roll it into
them to the blender to prevent having to
individual balls. Place them in the freezer for 15
add additional dates/coconut oil to the
recipe. minutes to chill or enjoy right away.

Refrigerate in an airtight container for up

to 5 days or freeze for up to 6 months.
 Snack Recipes
CREA MY T U RMERI C LA T T E

Turmeric can help with gut inflammation and gut permeability, two measures of the
body's digestive efficiency. Turmeric remedies irritable bowel syndrome (IBS) because
of its antioxidant and anti-inflammatory properties and contributes to healthy digestion.

Prep Time: Cooking Time: Serves:

3 minutes 5 minutes 2 servings

Ingredients: Instructions:
3 cups almond milk Step 1: To a small saucepan, add almond milk, ground
1 ½ tsp ground turmeric turmeric, ground ginger, cinnamon stick, coconut oil,
black pepper, and sweetener of choice.
¼ tsp ground ginger
1 tsp coconut oil
Step 2: Whisk to combine and warm over medium heat.
1 whole cinnamon stick Heat until hot to the touch but not boiling—about 4
or ¼ tsp ground cinnamon minutes—whisking frequently.
1 pinch ground black pepper
1 tbsp coconut or date sugar Step 3: Turn off heat and taste to adjust flavor.

Step 4: Serve immediately, dividing between two

glasses and leaving the cinnamon stick behind.
 Snack Recipes
RA S PB ERRY CHI A S EED P U DDI N G

The fiber and water content in raspberries can help prevent constipation and
maintain a healthy digestive tract. Adequate fiber consumption promotes the
regularity of bowel movements, which is crucial for the daily excretion of toxins.

Prep Time: Cooking Time: Serves:

5 minutes None 2 servings

Ingredients: Instructions:
2 cups almond milk, Step 1: Combine almond milk, chia seeds, date syrup
unsweetened and vanilla in a mixing bowl. Whisk to combine.

½ cup chia seeds

Step 2: Refrigerate and cover overnight (or at least for
2 tbsp date syrup 4 hours). The chia pudding should be thick when done
1 cup raspberries as the chia seeds absorb the milk. If needed, add more
1 tsp vanilla extract (optional) chia seeds, stir and refrigerate again.

Step 3: Top with raspberries.

Extra Tip: Prepare at least 4 hours before

Step 4: Enjoy chilled.
enjoying. Best when made the night
before to enjoy the next day.
 Snack Recipes
CI N N A MO N B A KED A P PLES

Apples are high in pectin fiber, which can provide relief from both constipation and
diarrhea, depending on the body's need. Pectin's soluble nature and ability to bind to
cholesterol or toxins and eliminate them make it a catalyst for improved digestion.

Prep Time: Cooking Time: Serves:

10 minutes 25 minutes 2 servings

Ingredients: Instructions:
2 medium apples Step 1: Preheat the oven to 350ºF.
1 tbsp date syrup
Step 2: Peel and slice the apples.
1 tbsp lemon juice
1 tsp ground cinnamon
Step 3: Add the apples and all the remaining
ingredients to a large mixing bowl and mix until well
combined. You could also mix the ingredients directly
Extra Tip: Refrigerate any leftovers in a in the baking dish if you wish.
sealed container for up to 3 days.

Step 4: Bake in oven for 20 to 30 minutes until golden

and slightly soft to the touch.

Step 5: Serve immediately and enjoy.

 Snack Recipes
MI N T CA CA O CHI P “N I CE” CREA M

Peppermint may relieve digestive symptoms such as gas, bloating, and indigestion.
Studies indicate that peppermint relaxes the digestive system and may ease pain. It also
prevents smooth muscles from contracting, which could relieve spasms in the gut.

Prep Time: Cooking Time: Serves:

5 minutes None 2 servings

Ingredients: Instructions:
6 ripe baby bananas, frozen Step 1: Place frozen bananas and cacao in food
(or 3 frozen regular-sized bananas) processor or high speed blender.
6 tbsp fresh mint leaves
(or 1 drop peppermint extract) Step 2: Once blended smooth, add in spirulina.
1 tbsp cacao powder until desired hue of green is achieved.
(Optional)
Pinch of sea salt
Optional pinch of spirulina
Step 3: Add in fresh mint leaves or peppermint extract
to taste.

Extra Tip: Be sure to buy pure peppermint Step 4: Transfer your serving to a small or medium-
extract, not mint or imitation peppermint. sized bowl, and enjoy!

Add more extract for a more powerful

mint flavor, adding slowly as a little goes
a long way.
 Snack Recipes
CA RA MEL A PPLE RI N GS

If there is no pain or bleeding, constipation is often a sign that the current regimen
requires more fiber. Dates are filled with high soluble fibers that keep bowel movements
regular by adding bulk to stool and accelerating its movement through the intestines.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
3 red apples Step 1: Fill a large bowl with cold water and pour half
1 cup Medjool dates, pitted of the lemon juice into it.
1 lemon, juiced
Step 2: Turn each apple sideways and cut it into slices,
¼ cup raisins
about ¼ inch thick.
½ cup spring water
1 tsp cinnamon Step 3: Use a small cookie cutter or bottle cap to punch
¼ cup dried mulberries the core out of the center of each apple slice.
¼ cup shredded coconut
Step 4: Place the rings into the bowl of lemon water to
prevent browning.

Extra Tip: If the dates are dry, soak them

Step 5: Blend the dates, water and remaining lemon
in warm water for 10 minutes prior to
blending. juice together until a thick, smooth "caramel" forms.

Step 6: Remove the apple rings from the water.

Step 7: Spread caramel along the top of each ring and

top with cinnamon, mulberries, raisins, and shredded
coconut.

Step 8: Enjoy room temperature or chilled.

 Snack Recipes
RA S PB ERRY CA C A O MO U S S E

Raw cacao has the highest amounts of gut-healthy flavonols. Beneficial bacteria can
ferment cacao fiber into short-chain fatty acids like butyrate that aid in fending off
harmful microbes and reinforce the gut barrier against antigens and invaders.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
1 cup fresh raspberries Step 1: Press your raspberries through a sieve to get
¼ cup date sugar rid of the seeds. You should end up with under a cup of
1 tbsp cacao powder raspberry puree. Not required, but your mousse will be
a bit gritty if you skip this step.
1 tsp vanilla extract
¾ cup coconut cream Step 2: Whisk raspberry puree, cacao powder, vanilla,
1 tsp lemon juice and coconut cream together in a bowl using a wire
⅓ cup aquafaba whisk, or blender if preferable.

Step 3: Place aquafaba in a clean glass or metal bowl

(very important as any grease residue will prevent the
Extra Tip: This dessert keeps in an aquafaba from foaming). Add lemon juice and whip
airtight container for about 2 days. until you achieve stiff peaks. You should be able to
invert the bowl and the whipped aquafaba should not
budge. Otherwise, it hasn’t been whipped enough.

Step 4: Add date sugar slowly to the whipped aquafaba

whipping well after each addition.

Step 5: Fold stiff aquafaba into the raspberry mixture

gently and gradually until the two are well incorporated.

Step 6: Pour the mixture between 4 small glasses and

place them in the fridge for 8 hours (or overnight) for
the mousse to set. Once the mousse has had a chance
to set, add fresh raspberries just before serving.
 Lunch Recipes
GU T HEA LI N G VEGGI E B RO T H

Dandelion greens are full of vitamins and minerals—particularly magnesium and calcium,
as well as vitamins K, A and C. Wakame seaweed is a great source of omega-3 and ideal
for intestinal health, and full of iron, calcium, magnesium and iodine.

Prep Time: Cooking Time: Serves:

10 minutes 1 hour 2 servings

Ingredients: Instructions:
12 cups spring water Step 1: Simply add everything to a large pot. Bring to a
1 tbsp extra-virgin olive oil boil then simmer, with the lid on, for about an hour.
1 red onion, quartered
Step 2: Once everything has been cooked down, strain
1 garlic bulb, smashed
the liquid into a large bowl.
1 chili pepper, roughly chopped
1 thumb-sized piece of ginger, Step 3: Serve immediately with some fresh herbs, for
roughly chopped decoration or let cool for later.
1 cup dandelion greens
1 cup celery, chopped
30 g dried wakame seaweed
1 tbsp ground turmeric
1 tbsp coconut aminos
A bunch of fresh coriander

Extra Tip: This meal freezes well in a

freezer-container for up to 3 months.
 Lunch Recipes
B LU EB ERRY B RA ZI L N U T S A LA D

Blueberry fiber is a great prebiotic that helps strengthen the GI tract—reducing the risk of
toxins leaking out into the body's bloodstreams. Blueberries are also shown to have good
potential for raising GI tract Bifidobacteria numbers and supporting overall gut health.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
Salad Base Step 1: Place arugula, blueberries, cucumber slices,
4 cups arugula and chopped red onion into a mixing bowl.
2 Brazil nuts, roughly chopped
Step 2: In a bowl, whisk salad dressing ingredients all
½ cup blueberries
together until smooth.
1 small cucumber, sliced
¼ red onion, chopped Step 3: Toss the salad with the dressing.

Salad Dressing Step 4: Garnish with Brazil nuts and enjoy.

1 orange, juiced
1 tbsp extra virgin olive oil
1 tbsp tamarind paste
½ tsp sea salt
3 tbsp spring water
 Lunch Recipes
MA S HED A VOCA DO YA M T OA S T

Avocado is a superfood packed with fiber and potassium—two components that are
essential to promoting healthy digestive function. It's also a low-fructose food, so it's
less likely to cause gas. The vitamin C in avocados also aids healthy digestive health.

Prep Time: Cooking Time: Serves:

5 minutes 20 minutes 2 servings

Ingredients: Instructions:
1 large yam Step 1: Preheat the oven to 400ºF and line a baking
½ avocado sheet with parchment paper to help prevent sticking.
½ lime
Step 2: Slice the ends of the yam off, then cut it
½ tsp sea salt
lengthwise into ½-inch thick slices. Arrange the slices
1 tsp crushed red pepper in a single layer on the baking sheet. (No oil needed)
flakes
Step 3: Bake until the slices are tender and easily
Extra Tip: Refrigerate any leftover yam pierced with a fork, about 20 minutes.
slices in an airtight container.

Step 4: Top with mashed avocado, freshly-squeezed

To reheat, pop them in the toaster oven,
add toppings and enjoy again.
juice from half a lime, sea salt and crushed red pepper
flakes.
 Lunch Recipes
A LKA LI N E GREEK S A LA D

The consumption of quinoa suppressed the dysbiosis of gut microbiota and alleviated
clinical symptoms induced by DSS, indicating the potential to utilize quinoa as a
dietary approach to improve intestinal health.

Prep Time: Cooking Time: Serves:

5 minutes 15 minutes 2 servings

Ingredients: Instructions:
Salad Base Step 1: Place all salad ingredients into a large bowl and
4 cups Romaine lettuce, toss to combine.
chopped
Step 2: In a small bowl, whisk together olive oil, lemon
½ cup quinoa, cooked
juice, garlic and oregano.
½ cup olives
1 cup chickpeas, drained and Step 3: Pour onto salad and toss again to thoroughly
dried combine.
½ red onion, sliced
Step 4: Taste and add salt and pepper as you'd like.
1 cucumber, sliced
½ cup beets sliced
Step 5: Place in refrigerator for 1 hour to marinate, or
serve immediately.

Salad Dressing
1 garlic clove, minced
Extra Tips: Beets may be toasted or bought vacuum sealed.
1 tsp dried oregano
Purchase organic chickpeas in a non-BPA lined can.
½ tsp sea salt Salad is best enjoyed within 2-3 days of making.
1 lemon, juiced
Cook quinoa ahead of time to reduce preparation time.
½ cup olive oil
 Lunch Recipes
LEMO N Y T U RMERI C QU I N OA S A LA D

Not only does lemon add a touch of flavor, it’s also great for alkalizing the body.
This means it’s instrumental in reducing inflammation. It also helps keep things moving
through the digestive system—picking up any debris or gunk that is left behind.

Prep Time: Cooking Time: Serves:

5 minutes 22 minutes 2 servings

Ingredients: Instructions:
2 tbsp extra virgin olive oil Step 1: Heat the olive oil in a medium saucepan over
1 tsp dried turmeric powder medium low heat.
1 tsp dried curry powder
Step 2: Add the turmeric, curry, and cumin then stir for
½ tsp dried cumin powder
just 1 to 2 minutes until aromatic.
1 cup quinoa, rinsed and
drained Step 3: Add the quinoa and cook over medium-low heat
2 cups water or vegetable until you hear the subtle sounds of popping.
broth
Step 4: Pour in the water or broth and stir. Place a lid
¾ cups almonds, chopped
on the pan and turn the heat to low.
¾ cups fresh cilantro
or parsley
Step 5: Simmer for about 15 minutes or until the liquid
½ cup organic raisins has dissolved and the quinoa is cooked.
½ lemon, juiced
Step 6: Turn off the heat and let the quinoa set in the
pan for 5 minutes, then fluff with a fork.

Step 7: Place the quinoa in a large bowl. Add the

almonds, cilantro and raisins.

Step 8: Pour in the lemon juice and toss. Add more

lemon juice if desired. Serve warm and enjoy.
 Lunch Recipes
WA LN U T QU I N O A S A LA D WI T H LEMON -T U RMERI C DRES S I N G

Studies have found that eating walnuts resulted in an increase in gut bacteria that is
thought have health benefits. Another study found that consuming a walnut-
enriched diet positively impacted the gut microbiome by enhancing
good probiotic and butyric acid-producing bacteria.

Prep Time: Cooking Time: Serves:

10 minutes 15 minutes 2 servings

Ingredients: Instructions:
Salad Base Step 1: Rinse the quinoa well in a fine wire mesh sieve.
½ cup uncooked quinoa Add the quinoa and ¾ cup water to a small sauce pot.
Place a lid on top and bring it up to a boil over high
4 cups spring mix
heat. Once boiling, turn the heat down to low and let it
1 Granny Smith apple
simmer for 15 minutes. The quinoa should be tender
2 tbsp currants after 15 minutes. Let cool.
2 tbsp walnuts
Step 2: While the quinoa is cooking, prepare the lemon
Lemon Turmeric Dressing turmeric dressing. Place all salad dressing ingredients
2 tbsp almond butter into a blender or food processor and blend until the
3 tbsp hot water mixture is smooth.

1 tbsp lemon juice

Step 3: Thinly slice the Granny Smith apple.
½ tsp ground ginger
½ tsp ground turmeric Step 4: Place 2 cups of spring mix in each large bowl.
1 tsp coconut sugar Add half of the apples slices to each, then spoon about
¼ tsp sea salt ½ cup cooled quinoa over top. Sprinkle one tablespoon
each of dried currants and sliced walnuts on each
¼ tsp freshly cracked pepper
salad.

Step 5: Finally, drizzle the lemon turmeric dressing on

top, and serve.
 Lunch Recipes
O RA N GE & FEN N EL A RU GU LA S A LA D

Fennel seeds are an effective digestive aid and can help the smooth muscles of the
gastrointestinal system relax and reduce gas, bloating, and stomach cramps.

Prep Time: Cooking Time: Serves:

15 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: In a blender or food processor, add all dressing
1 package arugula ingredients and blend until smooth.
1 bulb fennel, sliced thinly
Step 2: Cut off the stems and feathery fronds of the
1 large fresh orange peeled
fennel bulb and remove any bruised or discolored outer
and cut into segments layers. Cut the bulb in half lengthwise and cut out any
½ cup sunflower seeds tough core parts.
½ cup fresh cilantro, chopped
Step 3: Cut the bulb halves crosswise into very thin
slices.
Salad Dressing
Step 4: In a large bowl or plate, place the arugula,
1 orange peeled, cut in half
sliced fennel, oranges, and sunflower seeds.
⅓ cup sunflower seeds
2 tbsp lemon juice Step 5: Sprinkle the dressing by spoonfuls and garnish
1 tsp coconut aminos with cilantro.
1 small (one-inch) piece of
fresh ginger, peeled Step 6: Serve and enjoy.

¼ tsp sea salt

¼ cayenne pepper
water to thin as needed
 Dinner Recipes
RO A S T ED P EPPER S O U P W/ B A S I L

Garlic is naturally high in inulin, a type of non-digestible carbohydrate or “functional fiber”

that feeds the good bacteria in the digestive system. In essence, it acts as fuel for those
bacteria to do their job more efficiently—ultimately improving overall gut function.

Prep Time: Cooking Time: Serves:

5 minutes 25 minutes 2-4 servings

Ingredients: Instructions:
½ onion diced (~ ¾ cup) Step 1: Heat oil in a pot over medium heat. Add onion
3 cloves garlic, minced and garlic and cook for a few minutes. Add sea salt,
paprika and roasted red peppers.
1 tbsp extra virgin olive oil
1 tsp sea salt
Step 2: Cook for another 1 to 2 minutes, stirring as
2 tsp smoked paprika necessary.
4 roasted red peppers
4 cups vegetable broth Step 3: Add broth, bring to a boil, reduce heat and
½ cup coconut cream simmer for 10 to 15 minutes.

For serving, as desired: Step 4: Mix in coconut cream and bring to a boil and
remove from heat.
Fresh basil
Sunflower seeds
Step 5: Puree with an immersion blender or regular
Crushed red pepper flakes blender.

Step 6: Transfer to serving bowls.

Extra Tip: Refrigerate soup in an airtight
container for up to 1 week or freeze for Step 7: Optional: garnish with crushed red pepper
up to 3 months in any freezer-safe flakes, slivered basil and sunflower seeds.
container.

Allow the soup time to cool before

transferring to a storage container or
freezer.
 Dinner Recipes
GREEN GO DDES S GRA I N B OWL

Cilantro's digestive properties reduce the occurrence of nausea, gas, bloating,

indigestion, stomach aches and cramping. It stimulates the release of
digestive enzymes, creating more efficient digestion, as well
as better assimilation of nutrients in the foods eaten.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
Salad Base Step 1: Combine 1 cup quinoa to 2 cups water in a
2 cups cooked quinoa saucepan, and bring to a boil.
2 cups cucumber, chopped Step 2: Once water is boiling, bring to a simmer until
½ cup olives, sliced quinoa is cooked, about 15 minutes.
1 cup red bell peppers, chopped
Step 3: Bring a sauté pan to medium hit on the
1 large avocado, sliced
stovetop.
½ cup fresh dill or basil,
chopped Step 4: Sauté chopped Swiss Chard and minced garlic
for about 5 to 10 minutes, or until Swiss Chard is wilted
3 tbsp hemp seeds
and garlic is slightly browned.
4 cups Swiss Chard
Step 5: In a bowl, assemble quinoa as a base. On top,
Green Goddess Dressing layer cucumbers, red bell peppers, fresh herbs, olives,
¼ cup tahini and Swiss Chard.
¼ avocado
Step 6: Drizzle generously with green goddess
2 tbsp lemon juice dressing, and garnish with hemp seeds.
2 tbsp water
1 clove garlic, minced Green Goddess Dressing
½ tsp sea salt Step 1: In a blender, combine all dressing ingredients
⅓ cup fresh cilantro and blend until smooth and creamy.
 Dinner Recipes
QU I N OA & VEGGI E S O U P

Thyme is a great purifying herb for the digestive tract and has been found to destroy
fungus and bacteria that can cause infections. It also aids in digestion.

Prep Time: Cooking Time: Serves:

10 minutes 35 minutes 4 servings

Ingredients: Instructions:
2 stalks celery, sliced Step 1: Heat water in a large pot over medium heat.
1 onion, diced
Step 2: Add onion, bell peppers, zucchini, and celery
2 medium zucchini, sliced
and cook until onions are translucent, about 5 minutes.
2 cups garbanzo beans,
cooked Step 3: Add the garlic. Cook until vegetables are tender,
1 cup quinoa, uncooked about 10 minutes.
2 bell peppers, chopped
6 cups water or vegetable Step 4: Stir occasionally so they don't stick to the
bottom of the pan.
broth
1 ½ cups dandelion leaves,
Step 5: Add the vegetable broth and chickpeas. Stir in
chopped the quinoa and season with fresh rosemary and thyme.
1 tsp thyme
1 tsp rosemary Step 6: Cook for 15 minutes or until quinoa is soft.
½ tsp garlic powder
Step 7: Stir in the dandelion greens and cook for an
Sea salt to taste
additional 5 minutes.

Step 8: Season with sea salt to taste. Serve warm.

Extra Tip: Let cool completely and pour
into a freezer container. When ready to eat,
defrost and reheat on the stove.
 Dinner Recipes
GI N GER-CO CO N U T S O U P

Ginger is a common natural treatment for stomach issues, such as bloating and
indigestion. Cooking with ginger can help increase the movement of food through your
stomach, improve indigestion, decrease bloating, and reduce intestinal cramping.

Prep Time: Cooking Time: Serves:

10 minutes 25 minutes 3-4 servings

Ingredients: Instructions:
1 yellow onion, sliced Step 1: In a large saucepan, cook the onion and garlic
3 cloves garlic, minced in either 2 teaspoons of olive oil, vegetable broth or
water for 3 to 4 minutes until soft and fragrant.
2 tsp ginger, minced
4 cups vegetable broth
Step 2: Add the vegetable broth and bring to a boil for 5
14 ounces coconut milk minutes.
1 tsp pure sesame oil
1 tsp turmeric Step 3: Add the coconut milk, sesame oil, turmeric,
1 tsp crushed red pepper ginger and crushed red pepper and bring to a low boil.
Reduce heat and simmer for 15 minutes.
1 bunch dandelion greens,
washed and trimmed
Step 4: Add dandelion greens to a large pot of boiling
12 ounces kelp noodles water for 2 minutes. Add the kelp noodles to the
Salt and pepper to taste dandelion greens and stir regularly for 5 minutes until
the noodles are tender.

Step 5: Drain and rinse with cold water and transfer

them to the pot of soup.

Step 6: Taste and season the soup to your liking.

Step 7: Divide the cooked noodles between bowls and

ladle the soup on top. Serve warm and enjoy.
 Dinner Recipes
WI LD RI CE S T U FFED PEP PERS

Easy to digest, wild rice enhances the body's digestion process. It’s rich in magnesium,
which contributes to a healthy nervous system and the regularity of bowel movements.
It’s also higher in fiber than other rice, but not too high where it causes discomfort, and
helps eliminate constipation, diarrhea, cramping, and excess flatulence.

Prep Time: Cooking Time: Serves:

5 minutes 45 minutes 2 servings

Ingredients: Instructions:
2 medium red, orange, or Step 1: Preheat the oven to 400°F.
yellow bell peppers
Step 2: Halve the peppers through the stems, and
2 tbsp extra‑virgin olive oil remove the seeds and stems. Brush the inside and
6 cups loosely packed outside of the peppers with 1 tablespoon of olive oil
dandelion greens, trimmed and season with cayenne. Place the peppers cut-side
½ red onion, chopped down in a baking dish.

3 garlic cloves, minced Step 3: Bake for 10 to 15 minutes, until just tender.
1 cup cooked wild rice
Step 4: In a large saucepan, bring 4 cups of water to a
1 lemon, juiced
boil. Add the dandelion greens and cook until just
4 tbsp sunflower seeds tender, 5 to 7 minutes. Chop finely.
Cayenne pepper, to taste
Step 5: In a large skillet, heat the remaining tablespoon
of olive oil over medium heat. Add the onion, and cook,
stirring often, for 5 to 7 minutes until it begins to
brown. Add the garlic and cook until fragrant.

Step 6: Stir in the dandelion greens. Remove from the

heat, and stir in the wild rice and lemon juice. Season
with pepper.

Step 7: Divide the filling between the pepper halves and

top each pepper half with 1 tablespoon of the
sunflower seeds. Add ¼ cup of water to the baking dish
and bake for 20 minutes, until heated through.
 Dinner Recipes
WA RM WI LD RI CE S A LA D

Wild rice naturally rebuilds and maintains the health of the intestinal tract.
Its anti-inflammatory effect and protein efficiency ratio directly contributes to the repair
and growth of new tissues. This is important because many foods in modern diets
contribute to inflammation and deterioration rather than rebuilding.

Prep Time: Cooking Time: Serves:

10 minutes 40 minutes 3-4 servings

Ingredients: Instructions:
Salad Base Step 1: To cook the wild rice, bring a large pot of water
1 cup wild rice, rinsed to boil. Add the rinsed rice and continue boiling,
reducing heat to a simmer, for 40 to 55 minutes, until
1 cup red seeded grapes,
the grains are split and tender.
halved
2 oranges, peeled and sliced Step 2: Remove from heat, drain the rice and return the
5 ounces arugula (~5 cups) rice to pot. Cover and let the rice rest for 10 minutes,
½ cup chopped fresh basil then remove the lid and let the rice cool.
½ cup scallions, chopped
Step 3: In a small bowl, whisk together the dressing
¼ cup dried currants
ingredients until blended.
8 Brazil nuts, chopped
Step 4: To assemble the salad, transfer the cooled rice
Salad Dressing
to a large bowl. Add the arugula, grapes, oranges dried
1 tbsp orange zest from one currants, chopped basil, scallions, and Brazil nuts.
orange
2 oranges, juiced Step 5: Pour in the dressing, toss well, and season.
1 tbsp extra virgin olive oil
Step 6: Serve and enjoy warm.
½ tsp sea salt
¼ tsp cayenne pepper
 Dinner Recipes
B U T T ERN U T S QU A S H S O U P

Butternut squash is great for digestion as it contains both soluble and insoluble fiber.
The former holds onto water and turns into gel during digestion—slowing digestion and
nutrient absorption from the stomach and intestines, while the latter speeds up the
passage of foods through the stomach and intestines.

Prep Time: Cooking Time: Serves:

10 minutes 1 hour 2 servings

Ingredients: Instructions:
Butternut Squash Step 1: Preheat oven to 400°F. Place squash in a
4 cups butternut squash, parchment-lined baking pan. Drizzle with oil; sprinkle
with sage, salt and pepper. Toss to coat. Roast 30 to
cubed
35 minutes or until tender, stirring occasionally.
1 tbsp extra virgin olive oil
2 tbsp minced fresh sage Step 2: Meanwhile, in a large pot, heat oil over medium
¼ tsp sea salt heat. Add onion and garlic; cook and stir 3 to 4 minutes
½ tsp ground cinnamon or until softened. Reduce heat to medium-low; cook 30
¼ tsp cayenne pepper to 40 minutes or until deep golden brown, stirring
occasionally. Stir in salt, red pepper flakes and pepper.
Soup
Step 3: Add vegetable broth to pot. Bring to a boil.
1 tbsp olive oil
Reduce heat; cook, uncovered, 10 to 15 minutes or until
1 medium onion, chopped
tender.
1 garlic clove, minced
1 tsp sea salt Step 4: Add squash mixture to soup. Puree soup using
½ tsp crushed red pepper an immersion blender. Or cool soup slightly and puree
flakes in batches in a blender; return to pot and heat through.

4 cups vegetable broth

Step 5: Top with pine nuts and enjoy warm.
 Female Reproductive Support

Female
Reproductive
Support
Meal Plan &
Herbal Formula
 Female Reproductive Support
MEA L PLA N & HERB A L FO RMU LA

Developed to cleanse and support the female reproductive system

This plan was developed to specifically support the proper functioning of the female
reproductive system and heal vaginal issues such as: bacterial vaginosis, yeast infections,
human papillomavirus (HPV), pelvic inflammatory disease (PID), menopause, and fibroids.

The female reproductive system is very delicate; even a little hormonal imbalance can have
a great impact on its functioning and health. As compared to men, a major chunk of
diseases in women are related to the malfunctioning of the reproductive system.

Sometimes these conditions may go unnoticed because of the subjective nature of pain,
yes, but research shows that women’s pain is taken less seriously. Women’s physical
symptoms also may be dismissed as being the result of emotions, leading to less effective
treatment.

It is, therefore, very important for women to take care of the health of their reproductive
system and not to ignore the minor signs and symptoms of abnormality early on.

There is no need to panic as with proper nutrition and supplementation, these disorders can
be reversed or managed.

It is vital to supplement your meal plan with the YONI FRESH©™ Women's Reproductive
Herbal Formula to best support the healing of vaginal issues and the reproductive system.
 Female Reproductive Support
WEEKLY MEA L PLA N

Developed to cleanse and support the female reproductive system

Monday Tuesday
B: Super Anti-Inflammatory Smoothie B: Tropical Smoothie Bowl
S: Turmeric Tonic S: Creamy Cinnamon Turmeric Latte
L: Bibb Lettuce Wraps L: Warm Wild Rice Salad
D: Creamy Pesto Zucchini Pasta D: Lemon Quinoa & Pine Nut Salad

Wednesday Thursday
B: Quinoa Berry Porridge B: Power Pink Pitaya Smoothie
S: Toasted Seaweed S: Date Pudding
L: Beet Orange Salad L: Orange & Fennel Arugula Salad
D: Coconut-Ginger Soup D: Green Goddess Grain Bowl

Friday Saturday
B: Tropical Mango Smoothie B: Georgia Peach Smoothie Bowl
S: Fig and Banana Cookies S: Turmeric Tahini Smoothie
L: Autumn Superfood Salad L: Blueberry Brazil Nut Salad
D: Butternut Squash Soup D: Alkaline “Pho” Soup

Sunday Extra Weekly Tips

B: Green Goddess Smoothie Take the YONI FRESH©™ daily (follow recipe)
S: Sprouted Toasted Almonds Make juices/smoothies fresh and
L: Crunchy Quinoa Salad enjoy them right away
D: Wild Rice Stuffed Peppers
 Breakfast Recipes
S U P ER A N T I -I N FLA MMA T O RY S MO O T HI E

Tart cherries contain anthocyanins that reduce inflammation in the body. For women
experiencing uterus cramps or vaginal pain, this smoothie is a great alternative to Aspirin
and other over the counter painkillers. Ginger also helps with inflammation, stomach
cramps, and nausea (common symptoms associated with uterus pain).

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 cup coconut milk Step 1: Place all the ingredients in a blender and puree
1 cup mixed berries, frozen until smooth.
1 tsp fresh ginger
Step 2: Transfer the smoothie mixture to a tall glass
2 oz tart cherry juice
and serve immediately.

Extra Tip: If necessary, pause the blender

to scrape down the sides, and add ¼ cup
to ½ cup more of water or tart cherry
juice for efficient blending.
 Breakfast Recipes
T RO PI CA L S MO O T HI E B O WL

Piceatannol, most abundant in passion fruit seeds, significantly reduces

inflammatory cytokines released by white blood cells (macrophages) in fat tissue.
Chronic inflammation caused by these white blood cells in fat tissue can lead to disease.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
Bowl Base Step 1: Add all bowl base ingredients to a blender.
¾ cups coconut milk Blend until creamy.
2 baby bananas, frozen
Step 2: Distribute the smoothie into two medium-sized
½ cup passion fruit, frozen
bowls, and top with sliced banana, coconut flakes, and
½ cups chopped mango, frozen lime zest.
1 tbsp coconut flakes
Step 3: Serve and enjoy.
Optional Toppings
Sliced banana
Chopped mango
Coconut flakes
Goji Berries
 Breakfast Recipes
QU I N O A B ERRY PO RRI DGE

Zinc aids in women's egg production, balances hormones, and helps maintain
follicular fluid levels. Quinoa is a terrific source for zinc as one cup contains 13%
of the recommended dietary allowance, making it one of the primary sources.

Prep Time: Cooking Time: Serves:

5 minutes 15 minutes 2 servings

Ingredients: Instructions:
1 apple, chopped Step 1: Fill a medium saucepan with quinoa and water
1 peach, chopped and bring to a boil.
1 baby banana, sliced
Step 2: Reduce the heat and cook for about 10 to 15
½ cup blueberries
minutes until quinoa is softened.
1 tsp chia seeds
1 tsp date sugar Step 3: Stir in the date sugar and remove from heat.

Step 4: Top with fresh blueberries for extra

antioxidants.

Step 5: Mix well and enjoy immediately!

 Breakfast Recipes
PO WER PI N K PI T A YA S MO O T HI E

The increasing prevalence of infertility cases is a global health problem due to changes
in diet and lifestyle. Dragon fruit (Hylocereus co-staricensis-[HC]) prevails as a fertility
agent due to its antioxidant and anti-proliferative properties.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 packet frozen dragon fruit Step 1: In a blender, mix all ingredients until creamy.
(pitaya), unsweetened
Step 2: Pour into a tall glass. Serve immediately and
¼ cup frozen raspberries
enjoy!
2 baby bananas, frozen
1 cup coconut milk
 Breakfast Recipes
T RO PI CA L MA N GO S MO O T HI E

Mangoes have aphrodisiac properties and are also called the 'love fruit' as they
increase virility in men. Vitamin E, abundantly present in mangoes, helps regulate
sex hormones and boosts sex drive. Menopausal and pregnant women can indulge
in mangoes to naturally increase their iron and calcium levels.

Prep Time: Cooking Time: Serves:

5 minutes None 2 servings

Ingredients: Instructions:
2 bananas, frozen Step 1: Place all ingredients in a blender and blend
2 cups mangos, frozen until smooth.
1 cup coconut milk
Step 2: Transfer the smoothie mixture to two serving
1 tbsp coconut flakes,
glasses and serve immediately.
unsweetened
 Breakfast Recipes
GEORGI A PEA CH S MO O T HI E B O WL

Fresh or frozen peaches are a moderate source of antioxidants and vitamin C, which
is required for the building of connective tissue in the body. Consumption of foods
that are rich in vitamin C aids the development of resistance against infections
and helps to eliminate harmful free radicals that cause certain cancers.

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
Bowl Base Step 1: In a blender, mix all ingredients until creamy.
1 cup peaches, frozen
Step 2: Divide between two bowls and enjoy right away.
2 frozen baby bananas
1 cup almond milk

Optional Toppings
1 tsp hemp seeds
¼ cup of granola
1 peach sliced
1 tbsp almond slivers
1 tsp chia seeds
Dash of cinnamon

Extra Tips: One organic banana will

suffice if baby bananas aren't available.

Add additional spring water or coconut

milk as needed to blend and thin out.
 Breakfast Recipes
GREEN GO DDES S S MOO T HI E

Celery, rich in antioxidants, vitamins, and minerals, cleanses the body of toxic metals.
It contains anti-histamine, anti-inflammatory, and anti-spasmotic properties that aid in
stimulating proper secretions from the endocrine glands—properties that assist in
reducing menstrual pain and endometriosis flare ups.

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
2 cups dandelion leaves Step 1: Add all of the ingredients to a blender and
½ avocado blend until smooth and creamy.
3 celery sticks, chopped
Step 2: Pour into a tall glass. Serve and enjoy.
½ cucumber
1 cup berries, frozen
1 cup coconut milk
1 tbsp sunflower butter
2 tbsp freshly squeezed lemon
juice
 Snack Recipes
T U RMERI C T O N I C

Curcumin is an antioxidant found in turmeric. It's comprised of anti-inflammatory

properties that destroy and prevent fibroid cells from developing. Black pepper was
added to this recipe to help with absorption of curcumin as it contains the ingredient by
the name of piperine, which increases the bioavailabilty of turmeric by 2000%.

Prep Time: Cooking Time: Serves:

5 minutes 3 minutes 2 servings

Ingredients: Instructions:
1 tbsp fresh grated turmeric Step 1: Place the nuts in a bowl, cover with spring
1 tbsp fresh grated ginger water and soak for 12 hours (in the morning or
overnight).
1 whole lemon, juiced
1-2 tsp maple syrup
Step 2: Drain and rinse the nuts, discarding the water.
1 pinch cracked black pepper
3 cups spring water Step 3: Add them to a blender along with the rest of the
1 cup mixed raw almonds ingredients. Blend until completely smooth.

Step 4: Add the turmeric tonic to a small saucepan.

Step 5: Bring to a simmer over medium heat for 3

minutes.

Step 6: Set a small strainer over serving glasses and

divide between two mugs. Enjoy.
 Snack Recipes
CREA MY CI N N A MO N T U RMERI C LA T T E

Cinnamon, one of the most loved spices, has useful benefits for women's fertility.
It has been used for years to curb heavy menstrual bleeding (menorrhagia), including
heavy bleeding due to endometriosis and uterine fibroids. Over the last 10 years, it has
been used to aid women with insulin resistance associated with PCOS.

Prep Time: Cooking Time: Serves:

2 minutes 4 minutes 2 servings

Ingredients: Instructions:
3 cups almond milk Step 1: To a small saucepan, add almond milk, ground
1 ½ tsp ground turmeric turmeric, ground ginger, cinnamon stick, coconut oil,
black pepper, and sweetener of choice.
¼ tsp ground ginger
1 whole cinnamon stick
Step 2: Whisk to combine and warm over medium heat.
or ¼ tsp ground cinnamon
Heat until hot to the touch but not boiling—about 4
1 pinch ground black pepper minutes—whisking frequently.
1 tbsp coconut or date sugar
1 tsp coconut oil Step 3: Turn off heat and taste to adjust flavor.

Step 4: Serve immediately, dividing between two

glasses and leaving the cinnamon stick behind.
 Snack Recipes
T O A S T ED S EA WEED

The high nutritional content in seaweed contributes to a healthy womb. The high fiber
content is important for regulating proper blood sugar levels and removing excess
estrogen in the body—helpful for combating issues such as endometriosis, PCOS,
ovarian cysts, and uterine fibroids, all of which are estrogen dominant conditions.

Prep Time: Cooking Time: Serves:

3 minutes 12 minutes 1-2 servings

Ingredients: Instructions:
Sheets of Nori Step 1: Take your sheets of nori, and using scissors,
Extra Virgin Organic Olive Oil cut into the size you wants your crisps.
Sea Salt
Step 2: Brush pieces of nori with avocado oil, sprinkle
with sea salt, and place on a baking sheet.

Extra Tip: Alternative seasonings such as Step 3: Bake at 350ºF for 7 minutes, flip, and bake for
cayenne pepper may also be used.
another 5. Watch them so they don't burn.

Step 4: Enjoy warm or room temperature.

 Snack Recipes
DA T E PU DDI N G

Fatty acids in healthy fats, like those found in avocados and almond butter,
aid the balancing of hormones by supporting healthy hormone ratios in the
body and can naturally encourage fertility.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
1 medium, ripe, avocado Step 1: Add all ingredients into a food processor.
⅔ cup Medjool dates, pitted
Step 2: Start to pulse then blend on high, stopping to
2 tbsp almond butter
scrape down sides and bottom of container, until the
½ cup coconut milk
pudding looks very smooth and creamy.
⅛ tsp sea salt
Step 3: Transfer to a covered container and refrigerate
for at least 2 hours before serving.
 Snack Recipes
FI G A N D B A N A N A CO O KI ES

In ancient times, figs symbolized fertility. They're loaded with minerals like zinc,
manganese, magnesium and iron, all of which contribute to improving reproductive health.
Since dried figs are a high source of antioxidants and fiber, they help in the prevention and
protection against post-menopausal breast cancer and hormonal imbalances.

Prep Time: Cooking Time: Serves:

10 minutes 10 minutes 4-6 servings

Ingredients: Instructions:
2 overripe bananas, mashed Step 1: Preheat the oven to 400ºF.
1 ¼ cup ground almonds
Step 2: Combine all ingredients in a bowl and let sit for
¾ cup dried figs, chopped
5-10 minutes.
½ tsp cardamom
1 tbsp chia seeds Step 3: If the mixture still looks too runny (depends on
size and ripeness of bananas), add a bit more almond
flour.
Extra Tip: Transfer to a sturdy glass bowl
with a lid. Keeps for up to 1 week. Step 4: Drop 1 to 1 ½ tablespoons of the dough on a
cookie sheet lined with parchment.

Step 5: Flatten the cookies to a desired thickness

(dough doesn’t spread while baking).

Step 6: Bake for 7 to 10 minutes, until the cookies firm

up and the edges start to turn a bit golden.

Step 7: Let cool completely.

Step 8: Enjoy!
 Snack Recipes
T U RMERI C T A HI N I S MO OT HI E

Turmeric, anti-inflammatory, antioxidant, and reduces the production of hormone

estradiol, therefore reducing and inhibiting endometrial cell growth outside of the uterus.
Tahini contain essential fatty acids, lignins (help to block excess estrogen), and selenium
(helps detox excess hormones from the liver).

Prep Time: Cooking Time: Serves:

5 minutes None 2 servings

Ingredients: Instructions:
2 frozen bananas Step 1: Add all of the ingredients to a blender and
2 tbsp tahini blend until smooth and creamy.
2 tsp turmeric
Step 2: Pour into two tall glasses. Serve and enjoy.
¼ tsp cinnamon
pinch of black pepper
1 cup coconut milk
 Snack Recipes
S PROU T ED T OA S T ED A LMO N DS

Almonds help us reduce levels of inflammation. They contain essential fats omega-3
which help our bodies produce natural anti-inflammatory chemicals called
prostaglandins. Endometriosis growths in our bodies cause high levels of
inflammation and pain, so it's useful to reduce this with omega-3.

Prep Time: Cooking Time: Serves:

2 minutes 5 minutes 1-2 servings

Ingredients: Instructions:
½ cup almonds Step 1: Soak almonds in warm water for 12 hours.
1 cup warm spring water Drain and rinse.
1 tsp avocado oil
Step 2: Warm avocado oil over medium heat.
½ tsp Himalayan salt

Step 3: Add almonds and Himalayan salt.

Step 4: Toss to coat.

Step 5: Stir occasionally to avoid burning and toast

nuts until fragrant and golden, about 5 minutes.

Step 6: Let cool and store in air-tight container.

 Lunch Recipes
B I B B LET T U CE WRA PS

Bibb lettuce, also known as butter lettuce, is the most nutritious of the lettuces as its
leaves are higher in folate, iron, and potassium than leaf lettuces. A common symptom
of reproductive health issues is heavy menstrual bleeding. Menstrual blood contains
high levels of iron, so it's important to eat iron-rich foods.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
1 bunch dandelion greens, Step 1: Place the chopped dandelion greens in a large
finely chopped, ends removed bowl and drizzle the olive oil on top. Use your hands
and gently “massage” the oil into the dandelion leaves
1 tbsp extra-virgin olive oil
until the leaves are tender, about 3 minutes.
1 large lemon, juiced
1 head Bibb lettuce, leaves only Step 2: Add the lemon juice and massage for another
½ cup cooked quinoa 30 seconds to coat all the dandelion leaves until they’re
1 cup grape tomatoes, soft and tender. Add a large pinch of sea salt, gently
quartered toss and set aside.

1 large cucumber, diced

Step 3: Lay the Bibb lettuce leaves on a flat surface.
¼ cup red onion, diced
Spoon the cooked quinoa into the center of each of the
2 tbsp walnuts, chopped lettuce leaves and top with the dandelion leaves,
2 tsp fresh lemon zest tomatoes, cucumber, onion, walnuts, lemon zest and
Sea salt and cayenne, to taste fennel seeds.
1 tsp fennel seeds, optional
Step 4: Season to likeness with sea salt and pepper
and serve immediately.
 Lunch Recipes
WA RM WI LD RI CE S A LA D

Refined carbohydrates such as pasta and white rice have been known to alter
estrogen levels, causing fibroids to increase in size. Eating grains such as wild rice
that don’t contain gluten can be more beneficial as it contains many vitamins
and minerals that can help reduce the size of fibroids.

Prep Time: Cooking Time: Serves:

15 minutes 40 minutes 3-4 servings

Ingredients: Instructions:
Salad Base Step 1: To cook the wild rice, bring a large pot of water
1 cup wild rice, rinsed to boil. Add the rinsed rice and continue boiling,
reducing heat to a simmer, for 40 to 55 minutes, until
1 cup red seeded grapes,
grains are split and tender.
halved
2 oranges, peeled and sliced Step 2: Remove from heat, drain the rice and return the
5 oz arugula (~5 cups) rice to pot. Cover and let the rice rest for 10 minutes,
½ cup chopped fresh basil then remove the lid and let the rice cool.
½ cup scallions, chopped
Step 3: In a small bowl, whisk together the dressing
¼ cup dried currants
ingredients until blended.
8 Brazil nuts, chopped
Step 4: To assemble the salad, transfer the cooled rice
Salad Dressing
to a large bowl. Add the arugula, grapes, oranges, dried
1 tbsp orange zest from one currants, chopped basil, scallions, and walnuts.
orange
½ cup orange juice Step 5: Pour in the dressing, toss well, and season to
(from 2 oranges) taste.
1 tbsp extra virgin olive oil
Step 6: Serve and enjoy.
½ tsp sea salt
¼ tsp cayenne pepper

Extra Tip: Cook wild rice beforehand to save time.

 Lunch Recipes
B EET O RA N GE S A LA D

Cells are altered by stress levels and thus, adding olives to any plate is useful to assist in
maintaining a healthy reproductive environment—nourishing the reproductive organs as
they are high in antioxidants and play an important role in physical recovery.

Prep Time: Cooking Time: Serves:

15 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: Whisk together the ingredients of the
8 oz arugula dressing until it’s well blended.

4 medium beets, cooked and

Step 2: Assemble the salad into one large bowl or
sliced two separate bowls. Start by placing the greens at
2 oranges, peeled and sliced the bottom, followed by interchanging layers of the
sliced beets and sliced oranges. Crumble walnuts
¼ cup walnuts, chopped
and drizzle the dressing on top.
Salad Dressing
Step 3: Enjoy at room temperature or cold.
3 tbsp olive oil
2 tbsp orange juice
1 tbsp lime juice
1 tbsp ground mustard
¼ tsp sea salt
¼ tsp black pepper

Extra Tips: Store any leftovers in an

airtight container for up to 3 days.
For best taste, eat immediately after
tossing.
 Lunch Recipes
O RA N GE & FEN N EL A RU GU LA S A LA D

Extracts of fennel have estrogen properties that help balance the female reproductive
system. The hormonal imbalance caused by many reproductive health issues has been
shown to be reduced with the regular consumption of fennel seed extract.

Prep Time: Cooking Time: Serves:

15 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: In a blender or food processor, add all dressing
1 package arugula ingredients and blend until smooth.
1 bulb fennel, sliced thinly
Step 2: Cut off the stems and feathery fronds of the
1 large fresh orange, peeled
fennel bulb and remove any bruised or discolored outer
and cut into segments layers. Cut the bulb in half lengthwise and cut out any
½ cup sunflower seeds, tough core parts.
chopped
½ cup fresh cilantro, chopped Step 3: Cut the bulb halves crosswise into very thin
slices.
Salad Dressing
Step 4: In a large bowl or plate, place the arugula,
1 orange, peeled
sliced fennel, oranges, and sunflower seeds.
⅓ cup sunflower seeds
2 tbsp lemon juice Step 5: Sprinkle the dressing by spoonfuls and garnish
1 tsp coconut aminos with cilantro.
1 small (one-inch) piece of
fresh ginger, peeled Step 6: Serve and enjoy.

¼ tsp sea salt

¼ cayenne pepper
Water to thin as needed
 Lunch Recipes
A U T U MN S U P ERFO O D S A LA D

Yams are loaded with vitamins. Vitamin A helps regulate menstrual cycles and improve
cervical fluid, while vitamin B regulates hormone production, and vitamin C strengthens the
immune system. They contain antioxidants which help to prevent inflammation and are
helpful in alleviating symptoms of PCOS and endometriosis.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
Salad Base Step 1: Preheat oven to 375ºF and place the zucchini,
½ cup cooked quinoa and yam on a baking sheet. Drizzle with avocado oil,
sea salt, and curry powder and toss to combine. Roast
1 medium yam, sliced
for 20 minutes or until tender and slightly golden
1 medium zucchini, sliced
brown.
2 small radishes, thinly sliced
6 cups mixed greens Step 2: Meanwhile, prepare dressing by adding almond
1 avocado, cubed butter, garlic powder, coconut aminos, and sea salt to a
2 tbsp lemon juice small mixing bowl and whisking to combine. Then add
small increments of water for thinning and whisk until
Salad Dressing smooth. Set aside.

⅓ cup almond butter

Step 3: Assemble salad by adding greens, radishes,
½ tsp garlic powder
and avocado to a large mixing bowl. Add the lemon
1 tbsp coconut aminos juice and gently toss to combine.
1 pinch sea salt
¼ cup water (for thinning) Step 4: Add cooked quinoa and roasted veggies.

Step 5: Pour in the dressing and mix well.

Step 6: Serve warm and enjoy.

 Lunch Recipes
B LU EB ERRY B RA ZI L N U T S A LA D

The selenium content in Brazil nuts have reproductive benefits. Selenium deficiency can
be a common cause for infertility and miscarriage. Additionally, Brazil nuts and their
corresponding selenium levels can support thyroid health as thyroid hormones
directly affect the the menstrual cycle and fertility.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
Salad Base Step 1: Place arugula, blueberries, cucumber slices,
4 cups arugula and chopped red onion into a mixing bowl.
2 brazil nuts, roughly chopped
Step 2: In a bowl, whisk salad dressing ingredients all
½ cup blueberries
together until smooth.
1 small cucumber, sliced
¼ red onion, chopped Step 3: Toss the salad with the dressing.

Salad Dressing Step 4: Garnish with Brazil nuts and enjoy.

1 orange, squeezed and juiced
1 tbsp extra virgin olive oil
1 tbsp tamarind paste
½ tsp sea salt
3 tbsp spring water
 Lunch Recipes
CRU N CHY QU I N O A S A LA D

Quinoa is a gluten-free whole grain that fits nicely into the fertility nutrition meal plan
because it digests slowly and has a low glycemic index. This means it doesn't spike
blood sugar levels, satisfies hunger longer, and is great for PCOS, diabetes, and fertility.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
1 medium cucumber Step 1: Thinly slice and quarter cucumbers. Chop bell
½ cup red bell pepper pepper, onion, parsley and olives.
¼ cup red onion
Step 2: In a medium saucepan, heat water to a boil and
¼ cup parsley
add quinoa. Return to boiling for 30 seconds, then to
2 tbsp black olives low heat for 15 to 20 minutes.
¾ cup water
½ cup quinoa, uncooked Step 3: Remove pan from heat, cover and let stand for
2 tbsp olive oil 5 minutes. Fluff with a fork and let cool while preparing
vegetables.
¼ tsp fresh basil
¼ tsp sea salt
Step 4: Add cucumber, bell pepper, onion, olives and
½ tsp onion powder parsley to quinoa.

Step 5: Combine olive oil, lemon juice, basil, sea salt

and cayenne to make dressing. Mix with the quinoa
salad.

Step 6: Refrigerate for at least 1 hour.

Step 7: Serve chilled and enjoy.

 Dinner Recipes
CREA MY PES T O ZU C CHI N I P A S T A

Garlic’s healing potential is usually attributed to the presence of a sulfur-containing

compound known as allicin. Allicin exhibits strong antibacterial effects against a
variety of infectious, UTI-causing bacteria—including E. coli. Adding garlic to
meals may serve as an additional therapy for treating UTIs.

Prep Time: Cooking Time: Serves:

10 minutes 8 minutes 2-4 servings

Ingredients: Instructions:
20g sun-dried tomato Step 1: In a bowl, soak sun dried tomatoes in water for
3 zucchini, spiralized 10 minutes till soft. Cut into chunks for garnish.
2 cups packed fresh basil
Step 2: In a large pan, sauté the zucchini noodles with
3 tbsp pine nuts
olive oil. Cook for 6 to 8 minutes until soft (not mushy).
3 garlic cloves, peeled
2 tbsp lemon juice Step 3: In a food processor, blend basil, nuts, garlic,
1 tsp sea salt lemon juice, and sea salt until a loose paste forms.
2-3 tbsp extra virgin olive oil
Step 4: Add olive oil a little at a time and scrape down
3-6 tbsp water
sides as needed. Then, add 1 tablespoon of water at a
time until the desired consistency is reached—a thick
but pourable sauce.
Extra Tip: If a spiralizer isn't at your
disposal, a julienne tool is ideal for
Step 5: Add pesto sauce to zucchini noodles.
creating straight noodles.

Step 6: Divide pasta into two plates and enjoy warm.

 Dinner Recipes
LEMON QU I N O A & P I N E N U T S A LA D

Juice extracted from lemon contains citric acid, which is a great anti-oxidant
and works directly against a uterine tumor. It's best to use lemon in daily
meals and beverages for a stronger effect of eliminating cysts.

Prep Time: Cooking Time: Serves:

10 minutes 15 minutes 2-4 servings

Ingredients: Instructions:
1 cup quinoa, uncooked Step 1: In a small pot, add quinoa, water and salt. Bring
2 cups water to a boil, cover and simmer for 15 minutes or until all
or use 1 cup water and 1 cup the water is absorbed.
vegetable broth for additional flavor
Sea salt to taste Step 2: While the quinoa is cooking, slice spinach and
½ cup pine nuts, toasted parsley, and grate the lemon zest.

2 tsp grated lemon zest

Step 3: Let the quinoa sit covered for an additional 5
½ cup chopped fresh flat leaf
minutes before removing the lid. Allow the quinoa to
parsley cool slightly before transferring to a serving bowl with
2 cups organic malabar pine nuts, lemon zest, and parsley. Place the sliced
spinach spinach on top of the quinoa mixture.
1 tsp ground cumin
Step 4: In a separate bowl, whisk together lemon juice,
¼ cup fresh lemon juice
cumin, salt and pepper. Slowly add in olive oil to form
¼ cup olive oil an emulsion. Pour the dressing to the top of the quinoa
Freshly ground black pepper bowl making certain to moisten all the ingredients. Add
to taste additional salt and pepper to taste. Mix well.

Step 5: Serve slightly warm or at room temperature.

 Dinner Recipes
CO CO N U T -GI N GER S O U P

Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a
“functional food” because it provides many health benefits beyond its nutritional content.
Coconut kills bacteria that cause urinary tract infections, reduces inflammation, supports
tissue healing and repair as well as immune system and thyroid function.

Prep Time: Cooking Time: Serves:

10 minutes 25 minutes 3-4 servings

Ingredients: Instructions:
1 yellow onion, sliced Step 1: In a large saucepan, cook the onion and garlic
3 cloves garlic, minced in either 2 tsp of olive oil, vegetable broth or water for 3
to 4 minutes until soft and fragrant.
2 tsp ginger, minced
4 cups vegetable broth
Step 2: Add the vegetable broth and bring to a boil for 5
14 ounces coconut milk minutes.
1 tsp pure sesame oil
1 tsp turmeric Step 3: Add the coconut milk, sesame oil, turmeric,
1 tsp crushed red pepper ginger and crushed red pepper and bring to a low boil.
Reduce heat and simmer for 15 minutes.
1 bunch dandelion greens,
washed and trimmed
Step 4: Add dandelion greens to a large pot of boiling
12 ounces kelp noodles water for 2 minutes. Add the kelp noodles to the
Salt and pepper to taste dandelion greens and stir regularly for 5 minutes until
the noodles are tender.

Step 5: Drain and rinse with cold water and transfer

them to the pot of soup.

Step 6: Taste and season the soup to your preferences.

Step 7: Divide the cooked noodles between bowls and

ladle the soup on top. Serve warm and enjoy.
 Dinner Recipes
GREEN GO DDES S GRA I N B OWL

Cilantro, rich in antioxidants, vitamins, and minerals, cleanses the body of toxic metals.
It possesses anti-histamine, anti-inflammatory, and anti-spasmotic properties, as well as
the ability to stimulate proper secretions from the endocrine glands—properties that
assist in reducing menstrual pain and endometriosis flare ups.

Prep Time: Cooking Time: Serves:

10 minutes 20 minutes 2 servings

Ingredients: Instructions:
Salad Base Step 1: Combine 1 cup quinoa to 2 cups water in a
2 cups cooked quinoa saucepan, and bring to a boil.
2 cups cucumber, chopped Step 2: Once water is boiling, bring to a simmer until
½ cup olives, sliced quinoa is cooked, about 15 minutes.
1 cup red bell peppers, chopped
Step 3: Bring a sauté pan to medium hit on the
1 large avocado, sliced
stovetop.
½ cup fresh dill or basil,
chopped Step 4: Sauté chopped Swiss Chard and minced garlic
for about 5 to 10 minutes, or until Swiss Chard is wilted
3 tbsp hemp seeds
and garlic is slightly browned.
4 cups Swiss Chard
Step 5: In a bowl, assemble quinoa as a base. On top,
Green Goddess Dressing layer cucumbers, red bell peppers, fresh herbs, olives,
¼ cup tahini and Swiss Chard.
¼ avocado
Step 6: Drizzle generously with green goddess
2 tbsp lemon juice dressing, and garnish with hemp seeds.
2 tbsp water
Step 7: Prepare the quinoa according to package
1 clove garlic, minced
instructions.
½ tsp sea salt
⅓ cup fresh cilantro Green Goddess Dressing
Step 1: In a blender, combine all dressing ingredients
and blend until smooth and creamy.
 Dinner Recipes
B U T T ERN U T S QU A S H S O U P

Foods that contain carotenes should be added to meals to combat reproductive health issues
such as fibroids. Butternut squash is high in beta-carotene which produces vitamin A at more
than 200% of the daily requirement from just 100g of squash. It's loaded with essential vitamins
and minerals, including vitamin C (essential for healthy ovulation).

Prep Time: Cooking Time: Serves:

10 minutes 1 hour 2 servings

Ingredients: Instructions:
Butternut Squash Step 1: Preheat oven to 400°F. Place squash in a
4 cups butternut squash, parchment-lined baking pan. Drizzle with oil; sprinkle
with sage, salt and pepper. Toss to coat. Roast 30 to
cubed
35 minutes or until tender, stirring occasionally.
1 tbsp extra virgin olive oil
2 tbsp minced fresh sage Step 2: Meanwhile, in a large pot, heat oil over medium
¼ tsp sea salt heat. Add onion and garlic; cook and stir 3 to 4 minutes
½ tsp ground cinnamon or until softened. Reduce heat to medium-low; cook 30
¼ tsp cayenne pepper to 40 minutes or until deep golden brown, stirring
occasionally. Stir in salt, red pepper flakes and pepper.
Soup
Step 3: Add vegetable broth to pot. Bring to a boil.
1 tbsp olive oil
Reduce heat; cook, uncovered, 10 to 15 minutes or until
1 medium onion, chopped
tender.
1 garlic clove, minced
1 tsp sea salt Step 4: Add squash mixture to soup. Puree soup using
½ tsp crushed red pepper an immersion blender. Or cool soup slightly and puree
flakes in batches in a blender; return to pot and heat through.

4 cups vegetable broth

Step 5: Top with pine nuts and enjoy warm.
 Dinner Recipes
A LKA LI N E “PHO ” S O U P

Kelp is a large brown algae seaweed that grows underwater in shallow oceans. It's high in iodine,
which protects against radiation and contributes to healthy thyroid function. Kelp also protects
against estrogen-related cancer—ovarian, breast, and endometrial—and contain fucoidan, a
powerful anti-inflammatory complex carbohydrate. They are also high in iron and antioxidants.

Prep Time: Cooking Time: Serves:

5 minutes 10 minutes 2 servings

Ingredients: Instructions:
1 tbsp olive oil Step 1: Heat a medium pot over medium heat.
1 medium clove garlic,
Step 2: Once hot, add avocado oil and then crushed
crushed
garlic, sliced jalapeño along with salt and dulse.
¼ jalapeño pepper
¼ tsp sea salt Step 3: Sauté 45 seconds to 1 minute, stirring
1 tsp ginger powder constantly, until fragrant.
4 cups vegetable broth
2 tbsp coconut aminos Step 4: Add broth, coconut aminos, ginger, and rinsed
and cut kelp noodles.
1 pack kelp noodles, rinsed
and cut into 4 sections
Step 5: Bring to a boil.
2 green onions, thinly sliced
1 tsp sesame oil Step 6: Once boiling, lower to a simmer and cook for 9
minutes until noodles are softened.

Step 7: Remove from heat, add sliced scallions and

toasted sesame oil.

Step 8: Taste and adjust seasoning if necessary.

Step 9: Serve immediately and enjoy.

 Dinner Recipes
WI LD RI CE S T U FFED PEP PERS

Research has shown that uterine fibroids and issues in the reproductive system may be
related to beta-carotene deficiency. Orange foods, pigmented fruits and vegetables, and
leafy greens such as dandelion greens and bell peppers contain beta-carotene.

Prep Time: Cooking Time: Serves:

5 minutes 45 minutes 2 servings

Ingredients: Instructions:
2 medium red, orange, or Step 1: Preheat the oven to 400°F.
yellow bell peppers
Step 2: Halve the peppers through the stems, and
2 tbsp extra‑virgin olive oil remove the seeds and stems. Brush the inside and
6 cups loosely packed outside of the peppers with 1 tablespoon of olive oil
dandelion greens, trimmed and season with cayenne. Place the peppers cut-side
½ red onion, chopped down in a baking dish.

3 garlic cloves, minced Step 3: Bake for 10 to 15 minutes, until just tender.
1 cup cooked wild rice
Step 4: In a large saucepan, bring 4 cups of water to a
1 lemon, juiced
boil. Add the dandelion greens and cook until just
4 tbsp sunflower seeds tender, 5 to 7 minutes. Chop finely.
Cayenne pepper, to taste
Step 5: In a large skillet, heat the remaining tablespoon
of olive oil over medium heat. Add the onion, and cook,
stirring often, for 5 to 7 minutes until it begins to
brown. Add the garlic and cook until fragrant.

Step 6: Stir in the dandelion greens. Remove from heat,

and stir in the wild rice and lemon juice. Season with
pepper.

Step 7: Divide the filling between the pepper halves and

top each pepper half with 1 tablespoon of the
sunflower seeds. Add ¼ cup of water to the baking dish
and bake for 20 minutes, until heated through.
The Heal-All

Meal Plan &

Herbal Formula
 The Heal-All
MEA L PLA N A N D HERB A L FO RMU LA

Developed to heal all said incurable diseases such as: HIV, HSV,
Hepatitis, Genetically Modified and Nano Diseases.

This plan was developed to cure all advanced "incurable" diseases such as: HIV, HSV, Hepatitis,
and genetically modified and nano diseases. The most advanced way to stimulate regeneration
is feeding the body properly structured nutrients and fasting in intervals so that the body
increases oxygen content and removes obstructions from circulation.

This plan is focused on tissue regeneration via the following methods:

Fasting as a method to stimulate hematopoiesis stem cell regeneration via increase in

growth factors Human Growth Hormones (HGH).
Foods that stimulate Stem Cell Factor (SCF) and the synthesis and transcription of the gene
that makes SCF, mainly sea vegetables.
Specific food and supplements that keep bone and liver healthy as these two areas are the
places that stem cells are architected and distributed.
Breathing techniques that increase oxygen and circulation and reduce catabolic stress
hormones, Glucocorticoids.
You will be given SPECIFIC exercise guidance unlike what you may be used to but effective
for the execution of tissue regeneration.
You will also have 21 day quarter fasting (every 91 days).

Additionally, it is vital to supplement your meal plan with the CUREALL©™ ADVANCED Incurable
Diseases herbal formula to support the healing and reversal of disease.
 The Heal-All
MEA L PLA N A N D HERB A L FO RMU LA

Developed to heal all said incurable diseases such as: HIV, HSV,
Hepatitis, Genetically Modified and Nano Diseases.

Week One:

The objective is to consume two large meals a day with liquids and dark berries for fruit during
the day, if stimulated by hunger (snacks). You have an ‘ONLY LIQUID’ rule from Wednesday night
after dinner, through Thursday, until Friday's dinner meal. That’s one day of no solids, only
liquids, in conjunction with regular herbal supplements.

Week Two:

Only dark berries are to be added to liquid smoothies. You will have NO SNACKS in week 2, only
liquid smoothies, midday food, and dinner. The 1 day of liquid fasting and regular schedule for
supplements remains.

Week Three:

You will only consume lime water and supplements until lunch and dinner. You will still have
one ‘liquid day’, consisting of only lime water and supplements for the 48-hour period.

After Day 21, the Thursday fast will have been completed but you should continue with the
recommended daily eating regimen—eating only one meal a day.
 THE HEAL-ALL
WEEKLY MEA L PLA N

Developed to cure all said incurable diseases such as: HIV, HSV,
Hepatitis, Genetically Modified and Nano Diseases.

Monday Tuesday
B: Banana Rising Smoothie B: Banana Rising Smoothie
S: Blackberries and/or Cherries S: Blackberries and/or Cherries
L: Coco-Berry Smoothie L: Coco-Berry Smoothie
D: Vital Vegan Hemp Soup & Chard D: Mango Salsa Salad & Cream of
Lettuce Wraps Zucchini Soup

Wednesday Thursday
B: Banana Rising Smoothie B: Fast: Water and Herbal Tea
S: Blackberries and/or Cherries S: Immunity Green Juice
L: Coco-Berry Smoothie L: Coco-Berry Smoothie
D: Arugula & Beet Salad & D: Banana-Berry Smoothie
Marinara Pasta

Friday Saturday
B: Banana Rising Smoothie B: Banana Rising Smoothie
S: Blackberries and/or Cherries S: Island Native Salsa
L: Coco-Berry Smoothie L: Coco-Berry Smoothie
D: Coconut Quinoa Curry D: Not Tuna Pâté Nori Wraps

Sunday Extra Weekly Tips

B: Banana Rising Smoothie Must follow this plan for 21 days
S: Island Native Salsa Week 1: 1 Liquid Fast Day
Week 2: No Snacks + 1 Liquid Fast Day
L: Coco-Berry Smoothie
Week 3: Only smoothies for all meals
D: Butternut Squash, Quinoa & Leek Soup Follow CUREALL©®™ ADVANCED Formula
 Breakfast Recipe
I MMU N I T Y GREEN J U I CE

Prep Time: Cooking Time: Serves:

10 minutes None 1 serving

Ingredients: Instructions:
2 cup dandelion greens Step 1: Place all greens (optional fruits) in a juicer.
2 cups romaine lettuce
1 cup dill Step 2: If using a blender, blend then strain.
6 oz spring water
2 oz organic lime juice Step 3: Add lime juice and mix in the Camu Camu or
Baobab powder.
2 tsp of Camu Camu or Baobab

Extra Tips: Consume daily before break-

fast smoothie or solid food. May also
be consumed as a snack.
 Breakfast Recipe
B A N A N A RI S I N G S MO O T HI E

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
2 bananas, frozen Step 1: Place all the ingredients in a blender and puree
1 cup organic coconut water until smooth.
¼ avocado
Step 2: Transfer the smoothie mixture to a tall glass
and serve immediately.
 Snack Recipes
B LA CKB ERRI ES A N D/ O R CHERRI ES

Prep Time: Cooking Time: Serves:

2 minutes None 2 servings

Ingredients: Instructions:
1 cup blackberries Step 1: Wash and rinse fruit. Place in a bowl and
1 cup cherries enjoy.
 Snack Recipes
I S LA N D N A T I VE S A LS A

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
1 cup fresh firm mango, diced Step 1: Add all ingredients into a food processor.
1 cup fresh pineapple, diced
Step 2: Add lime juice.
1 cup firm papaya, diced
¼ cup fresh jalapeno, minced
Step 3: Sprinkle sunflower seeds.
¼ cup fresh black/red radish or
garlic, minced Step 4: Enjoy with organic grain-free tortilla chips.
3 tbsp fresh organic lime juice
¼ tsp sea salt
¼ bunch of fresh cilantro, minced
1 cup cherry/grape tomatoes,
diced
¼ cup cucumber, diced and
deseeded
1 cup sunflower seeds, soaked

Extra Tip: Soak sunflower seeds in warm

water for 12 hours prior to making this
recipe.
 Lunch Recipe
CO CO -B ERRY S MO O T HI E

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 cup frozen berries Step 1: Place all the ingredients in a blender and puree
1 frozen banana until smooth. Transfer the smoothie mixture to a
serving glass and serve immediately.
1 cup coconut water
¼ avocado
 Dinner Recipes
VI T A L VEGA N HEMP S O U P

Prep Time: Cooking Time: Serves:

5 minutes 25 minutes 4 servings

Ingredients: Instructions:
3 cups vegetable broth Step 1: Warm vegetable broth and minced black radish
1 black or red radish, minced for 10 minutes on medium high.
(preferably black)
Step 2: Add crushed Brazil Nuts and lower to medium
1 cup arugula
heat for five minutes.
1 red pepper, minced
¼ black olives Step 3: In a food processor, blend basil, nuts, garlic,
1 tbsp dill, minced lemon juice, and sea salt until a loose paste forms.
1 tbsp dulse flakes
Step 4: Add all other contents and one cup of distilled
2 cups Brazil nuts, soaked in
or spring water.
hot water
3-4 tbsp organic lime juice Step 5: Add organic rosemary, sage and turmeric and
1 cup hemp milk sea salt till flavor is satisfying.
Sea salt to taste
Step 6: Simmer on low heat for 10 minutes.

Extra Tip: Soak Brazil Nuts in 4 cups of

hot water with sea salt for 1 hour prior
to making this recipe.
 Dinner Recipes
CHA RD LET T U CE WRA PS

Prep Time: Cooking Time: Serves:

5 minutes 25 minutes 4 servings

Ingredients: Instructions:
6 chard leaves Step 1: Bring water to a boil over high heat.
½ cup quinoa, cooked
Step 2: Once the water boils, immediately reduce heat
½ cup olives, chopped and
to medium-low.
minced
1 avocado Step 3: Cover pot and simmer until quinoa absorbs all
1 red bell peppers, chopped of the water and is tender, about 15 to 20 minutes.
and minced
1 cucumbers, chopped and Step 4: Meanwhile, add Brazil nuts, quinoa, cucumbers,
olives, red bell peppers to a food processor and
minced
process until minced.
1 cup romaine lettuce,
chopped Step 5: Add mixture into a bowl and stir in vegan mayo
1 cup Brazil nuts, soaked and vegan barbecue sauce.
2 tbsp vegan soy-free mayo
Step 6: Mix well and add mixture to chard wrap.
2 tsp vegan barbecue sauce
½ sea salt
Step 7: Slice avocado into cubes and add to wraps.
½ tsp sage
Step 8: Top with chopped romaine leaves.

Step 9: Wrap the chard leaf and enjoy.

 Dinner Recipes
MA N GO S A LS A S A LA D

TBD.

Prep Time: Cooking Time: Serves:

10 minutes None 2 servings

Ingredients: Instructions:
Step 1: Combine mango, onion, cilantro, cucumber,
1 lime
juice from one lime, and spices in a bowl.
1 small radish
1 mango, diced Step 2: Let sit for at least one hour, before serving.
1 cucumber, diced
1-2 tbsp olive oil Step 3: Combine mango, onion, cilantro, cucumber,
juice from one lime, and spices in a bowl.
¼ cup of fresh cilantro, chopped
Sea salt, cumin, and cayenne to
Step 4: Let sit for at least one hour, before serving.
taste
1 bunch of romaine lettuce, Step 5: In a separate bowl, toss chopped romaine
chopped lettuce with olive oil and a pinch of sea salt and
cayenne.

Extra Tip: Reserved, previously cooked

Step 6: Combine romaine lettuce with salsa and toss.
quinoa may be mixed in as well.
Step 7: Serve immediately and enjoy.
 Dinner Recipes
CREA M O F ZU CCHI N I S O U P

TBD.

Prep Time: Cooking Time: Serves:

10 minutes None 3-4 servings

Ingredients: Instructions:
Step 1: Place the water, zucchini, celery, lemon juice,
1 cup water, plus additional
olive oil, radishes, salt, and cayenne in a food
water for thinning
processor and process until smooth.
2 medium zucchini, peeled and
chopped Step 2: Add the avocado and dill and blend briefly. Add
2 stalks celery, chopped additional water to the food processor to thin the soup
to the desired consistency.
2 tbsp lemon juice
2 tbsp extra virgin olive oil
Step 3: Serve chilled or at room temperature.
¼ red or black radish, sliced and
crushed
½ tsp sea salt, or to taste
Pinch of cayenne pepper
1 avocado, mashed
2 tbsp fresh dill, minced (or 2
tsp dried)
 Dinner Recipes
A RU GU LA & B EET S A LA D & MA RI N A RA PA S T A

Prep Time: Cooking Time: Serves:

10 minutes 15 minutes 4-6 servings

Ingredients: Instructions:
Marinara Marinara Pasta
2 beets, chopped Step 1: Place all the ingredients for the marinara sauce
in a food processor and process until smooth.
1 cup sun-dried tomatoes, soaked
¼ cup extra virgin avocado oil
Step 2: Transform the zucchini into noodles using a
¼ red or black radish, sliced and spiralizer.
crushed
½ tsp sea salt, or to taste Step 3: Toss the zucchini noodles with enough
¼ tsp cayenne pepper marinara sauce to coat well and serve immediately.

Dash fresh ground black pepper

Step 4: Serve with extra marinara sauce on the side.
2 tbsp fresh basil, minced or 2 tsp
dried Salad Base
1 tbsp fresh oregano, minced or 1 Step 1: Cut each kalamata olive in half and set aside.
tsp dried
Step 2: Combine all ingredients, toss and let sit for at
Noodles least 30 minutes.
6 medium zucchini, spiralized
Step 3: This salad tastes best when the flavors have
been given time to marinate.
Salad Base
6 cups arugula
1 beet, shredded
1-2 tbsp ginger, minced Extra Tip: Soak sun-dried tomatoes for 2-4 hours. Drain, then
chop. Marinara Sauce will keep for three days. Olives can be
10 kalamata olives, pitted
purchased at your local grocery store (olive bar).
1½ lemons, juiced
1 tbsp date syrup
3 tbsp olive oil
 Dinner Recipes
B A N A N A -B ERRY S MO O T HI E ( FA S T I N G DA Y)

Prep Time: Cooking Time: Serves:

5 minutes None 1 serving

Ingredients: Instructions:
1 cup frozen mixed berries Step 1: Place all the ingredients in a blender and puree
2 frozen baby bananas until smooth. Transfer the smoothie mixture to a
serving glass and serve immediately.
2 cups coconut milk
 Dinner Recipes
CO CO N U T QU I N O A CU RRY

Prep Time: Cooking Time: Serves:

5 minutes 30 minutes 3-4 servings

Ingredients: Instructions:
3 cups quinoa Step 1: Bring water to a boil over high heat.
½ tsp sea salt
Step 2: Once the water boils, immediately reduce heat
1 tsp curry, more to taste
to medium-low.
2 cups hemp milk
4 cups spring water Step 3: Cover pot and simmer until quinoa absorbs all
of the water and is tender, about 15 to 20 minutes.

Step 4: Add hemp milk and curry and sea salt.

Step 5: Add olive oil and stir.

Step 6: Place on low and let simmer till coconut milk

and seasonings are absorbed, about 10 minutes.

Step 7: Serve immediately and enjoy.

 Dinner Recipes
N O T T U N A PÂ T É N O RI WRA PS

Prep Time: Cooking Time: Serves:

15 minutes None 4 servings

Ingredients: Instructions:
½ cup Brazil nuts, soaked Step 1: Place the Brazil nuts, water, lemon juice,
¼ cup water dulse seasoning and sea salt in a food processor and
process into a paste.
2 tbsp lemon juice
½ tsp sea salt Step 2: Stop occasionally to scrape down the sides
¼ cup celery, minced of the bowl with a rubber spatula.
2 tbsp radish, minced
Step 3: Transfer to a mixing bowl, and add the celery,
2 tbsp dill or parsley, minced
onion, and parsley. Mix well.

Step 4: Stored in a sealed container in the refrigerator

Extra Tip: Soak Brazil nuts for 12 hours in until cool.
warm water, sea salt, and lime. Then, drain
and rinse before using them in this recipe.
Step 5: Add seasoned pate to Nori sea vegetable
This recipe will keep for 5 days.
wraps and hand roll.

Step 6: Serve immediately and enjoy.

 Dinner Recipes
B U T T ERN U T S QU A S H, QU I N O A A N D LEEK S O U P

Prep Time: Cooking Time: Serves:

10 minutes 30 minutes 2 servings

Ingredients: Instructions:
1 large organic leek Step 1: Preheat oven to 425ºF.
1 butternut squash
Step 2: Dice leeks and butternut squash into cubes.
2 cans of organic chickpeas
in non-BPA lined cans Step 3: Rub avocado oil on butternut squash cubes
1 tsp cumin and cook in the oven for 20 minutes.
1 tsp black pepper
Step 4: Meanwhile, add 3 cups of water into a pot or
1 tsp sea salt1 tsp parsley
saucepan and boil.
1 tbsp avocado oil
1 cup hemp milk Step 5: Add diced leeks and chickpeas to the pot and
lower heat to medium-high.

Step 6: Add seasonings.

Step 7: After 10 minutes add sliced parsley.

Step 8: Then, add 1 cup of hemp milk, then the

butternut squash.

Step 9: Add more seasoning as needed.

Step 10: Serve and enjoy warm.

 Exercise Program: For Men
FI T EX ERCI S E REPS T O YO U R A GE A N D N EED

DO NOT DO CARDIO EXERCISES. They contribute to an increase in cortisol and thus vasco-
constriction of arteries, nerves, capillaries, and lymphatic vessels. This decreases the cell's
nutritional access. In the exercise section we cover the proper exercises. The best exercise is
walking, stretching, breathing exercise and high interval training.

Rule #1: Drink water and consume herbs before every work out in the morning, midday, or
evening. MUST walk two miles a day for at least three times a week.

Breathing: Do deep breathing for five minutes daily. In a standing position: Breathe through the
nose for four counts, expanding the lower abdomen and breathing out through the nose for four
counts. Squeeze your perineum when breathing in to increase libido and Chi intake. Relax on
breathing out for 10-15 reps. Perineum contractions are like the contraction done during bowel
movements yet the muscle system given focus is the perineum and or prostate for men /
vaginal floor cervix for women. Alternate position is laying down on the earth or soft mat in the
house. Same four-count in and out.

Warm-up Arm Swings – Inward and Outward

Inward: Swing arms in a full circle above the head, crossing them inwardly in the front, allowing
them to circle downward and around again in a full circle. Repeat action 25 times. Increase by
five daily until you reach 50 and maintain throughout the rest of the 28 days.

Outward: Swing arms in a full circle above the head crossing them outwardly in the front
allowing them to circle downward and out and around again in a full circle. Repeat action 25
times. Increase by five daily until you reach 50 and maintain throughout the rest of the 28 days.

Stretching: Focus on deep breathing. Stretch arms above the body. Reach for the sky with
fingers extended for 10 counts, three times. Reach for your toes with legs shoulder width apart
for 15 counts, three times. Open legs in a triangle formation and lean head towards right knee
for 15 counts, and repeat on the opposite leg. Complete two sets. In the same position, stretch
forward, placing hands out front, and then on both ankles while slightly pulling head through
open legs for 15 counts, three times. Do the same stretches while seated. Open legs in a
triangle and reach for left foot for two sets of 20-counts. Repeat on the opposite food. Reach
for the middle doing the same.
 Exercise Program: For Men, Part II
FI T EX ERCI S E REPS T O YO U R A GE A N D N EED

Walk for two miles in the morning or evening in a park with trees at least three times a week
(Treadmill will suffice if the park isn't a viable option).

Other aerobic and cardiovascular exercise are recommended that are not hard on the knees,
hips, or back: A warm/hot alkaline bath twice a week in mineral salts provided by Dr. Ali is
recommended.

Strength Building Exercises:

1) Free Weight Dumbbell Presses: (Flat Incline and shoulder's 90 degree sitting upright)
8-12 reps for 3-5 sets. Weight should be as heavy as you can stand it, breathing deeply
during each rep. The object is control the breath.

2) Knee Lunges with Dumbbells – 10 reps each leg, 3-5 sets.

3) Frog Jumps – Hand extended forward parallel to floor in frog position. Make jump and
repeat for 10-15 jumps, 3-5 sets.

4) Sprint intervals – Track, treadmill, or using what space is available to you. 10-30 second
sprints for 5-10 reps, depending upon stamina.

5) Pull-Ups – underhand and overhand 5-15 reps, 3-5 sets.

 Exercise Program: For Women
FI T EX ERCI S E REPS T O YO U R A GE A N D N EED

DO NOT DO CARDIO EXERCISES. They contribute to an increase in cortisol and thus vasco-
constriction of arteries, nerves, capillaries, and lymphatic vessels. This decreases the cell's
nutritional access. In the exercise section we cover the proper exercises. The best exercise is
walking, stretching, breathing exercises and high interval training. Exercise every day for at
least 15 -30 minutes in the morning and breathing exercises and stretching in the evenings.
MUST walk two miles a day, at least four times a week.

Rule #1: Drink water and consume herbs before every work out in the morning, midday, or
evening.

Breathing: Do deep breathing for five minutes daily. In a standing position, breathe through the
nose for four counts, expanding the lower abdomen and breathing out through the nose for four
counts. Squeeze your perineum when breathing in to increase libido and Chi intake. Relax on
breathing out for 10-15 reps. Perineum contractions are like the contraction done during bowel
movements yet the muscle system given focus is the perineum and or prostate for men /
vaginal floor cervix for women. An alternate position is laying down on the earth or soft mat in
the house. Same four-count, in and out.

Warm-up Arm Swings – Inward and Outward

Inward: Swing arms in a full circle above the head, crossing them inwardly in the front allowing
them to circle downward and around again in a full circle. Repeat action 25 times. Increase by
five daily until you reach 50 and maintain throughout the rest of the 28 days.

Outward: Swing arms in a full circle above the head, crossing them outwardly in the front
allowing them to circle downward and out and around again in a full circle. Repeat action 25
times. Increase by five daily until you reach 50 and maintain throughout the rest of the 28 days.

Stretching: Focus on deep breathing. Stretch arms above the body. Reach for the sky with
fingers extended for 10 counts, three times. Reach for your toes with legs shoulder width apart
for 15 counts, three times. Open legs in a triangle formation and lean head towards right knee
for 15 counts, and repeat on the opposite leg. Complete two sets. In the same position, stretch
forward, placing hands out front and then on both ankles while slightly pulling head through
open legs, for 15 counts, three times. Do the same stretches while seated. Open legs in a
triangle and reach for left foot for two sets of 20-counts. Repeat on the opposite food. Reach
for the middle doing the same.
 Exercise Program: For Women, Part II
FI T EX ERCI S E REPS T O YO U R A GE A N D N EED

Walk for two miles in the morning or evening in a park with trees at least three times a week
(Treadmill will suffice if the park isn't a viable option).

Other aerobic and cardiovascular exercises that are not hard on the knees, hips, or back are
recommended. A warm/hot alkaline bath twice a week in mineral salts provided by Dr. Ali is
recommended.

Strength Building Exercises:

1) Female arm swings as noted above or push-ups on knees, 3-5 sets of 7-10.

2) Knee Lunges – Dumbbells or body weight (when able to, most likely after week 8) 10
reps each leg, 3-5 sets.

3) Frog Jumps (Advanced after weight loss accomplished in week 12) – Hand extended
forward parallel to floor in frog position. Make jump and repeat for 10-15 jumps for 3-5 sets.

3) Walking/Sprint Intervals: Track, treadmill, or using what space is available to you. 10-30
second sprints for 5-10 reps depending upon stamina, followed by a 60 period of walking.

4) Stretching and/or yoga.

 5 Keys to Victory
T HE MO S T I MPO RT A N T KEY T O YO U R HEA LT H

The most important key to your health is for you to always be able to be at peace. Regardless of
a nutritional plan, exercise plan, or supplement plan, it is our thoughts and perceptions built
within that determine and dominate our world. Know that you have ALL of the tools you need to
accomplish everything that you desire. Surround yourself with happy, healthy, purpose-driven
people and your life will continue on a progressive path.

Dr. Ali’s 5 Keys to Victory:

1) Meditation: Three times a day with relaxed breathing

First Meditation — A manifestation visualization. What do you have on your agenda for the
day to accomplish? Visualize it for a few minutes and breathe in a relaxed state.

Second Meditation – Ask what needs balance and visualize that happening.

Third Meditation – Ask what you need to release and visualize it leaving.

2) Sunlight & Exercise: Get some sunlight & exercise of some sort, daily.

3) Stay Hydrated: Most of our water is derived from the raw fruits and vegetables we eat.
Drinking water is a challenge. The best water to consume is distilled water with added plant
minerals and bicarbonates. Next, a chromium-based water like Evamor and other slightly
alkaline (7.5-8.5 P.H.) waters.

4) Meals: Eat fresh fruits and vegetables and HOME PREPARED meals. Lots of people eat on
the run at stores, restaurants, etc., but nothing can beat home prepared meals. They guarantee
good-hygienic, healthy meals to your liking and taste.

5) Create and Learn: Do something creative and learn something new everyday that is directed
towards your improvement and/or life purpose.
Herbal Formulas

Recipes &
Instructions
 Immune Max©™ Formula
Developed for autoimmune disease, Influenza (flu), an
existing cancer tumor, and all pathogenic related issues.

Formula Creates: Notes: Each batch will make 1 gallon of the herbal
formula. All herbal formulas must be refrigerated
21 8-ounce bottles or 10 16-ounce bottles and bottled in glass containers.

Ingredients:
Olive Leaf Liquid Extract (Hydroxytyrosol-based)
Black Seed Oil
Fulvic Acid Mineral Complex or Dr Ali's Sprouted Mineral Complex©™
Ionic Copper
Liquid Iodine
Olive Oil High Polyphenol 1200mg
Copper Based Chlorophyll
Water (8.0 pH electrolyte based)

Instructions:
1. Add 1 ounce of olive leaf liquid extract into a container. ( from AMA or Barlean's brand)
2. Add 1 ounce of black seed oil (cold-pressed)
3. Add three dropper vials of Fulvic Acid Mineral Complex from AMA or NaturesPlus
4. Add 1 ounce of ionic copper from AMA or Copper Crystalline Nano brand
5. Add 3 dropper vials of iodine
6. Add 1 ounce of high polyphenol olive oil
7. Add 2-ounces of copper chlorophyll
8. Add 1 gallon of distilled or naturally alkaline water
9. Heat on medium for 10 minutes
10. Blend well in quart amounts in blender
11. Store in glass pitcher or glass bottles
 Thymax©™ Thyroid Formula
Developed to help balance an overactive or under-active thyroid.

Formula Creates: Notes: Each batch will make 1 gallon of the herbal
formula. All herbal formulas must be refrigerated
21 8-ounce bottles or 10 16-ounce bottles and bottled in glass containers.

Ingredients:
Olive Leaf Liquid Extract (Hydroxytyrosol-based)
Liquid Dulse
Liquid Kelp
Liquid Iodine
Indigo Sea Moss Gracilaria
Copper Based Chlorophyll
Fulvic Acid Mineral Complex or Dr Ali's Sprouted Mineral Complex©™

Instructions:
1. Add 1 ounce of olive leaf liquid extract into a container (AMA or Barlean's brand)
2. Add 2 ounces of liquid dulse (AMA or Hawaiian Pharms brand)
3. Add 2 ounces of kelp (AMA or Hawaiian Pharms brand)
4. Add 3 dropper vials of liquid Iodine
5. Add 3 dropper vials of Iodine
6. Add 6 ounces of liquid Sea Moss
7. Add 2-ounces of copper based chlorophyll
8. Add three dropper vials of Fulvic Acid Mineral Complex (AMA or NaturesPlus brand)
9. Add 1 gallon of distilled or naturally alkaline water
10. Blend well in quart amounts in blender
11. Store in glass pitcher or glass bottles
 LIVER MAX©™
LIVER KIDNEY BLOOD FORMULA
Developed for those struggling with kidney stones or other kidney-related issues.

Formula Creates: Notes: Each batch will make 1 gallon of the herbal
formula. All herbal formulas must be refrigerated
21 8-ounce bottles or 10 16-ounce bottles and bottled in glass containers. Use a water with a
pH of 7-8 on a pH scale.

Ingredients:
Olive Leaf Liquid Extract (Hydroxytyrosol-based)
Milk Thistle Seed Extract – Silymarin
Tocotrienol Vitamin E based – Liquid Palm Oil
Liquid Selenium
Zinc Glycinate Liquid
Alpha Lipoic Acid (ALA)
Copper Based Chlorophyll

Instructions:
1. Add 1 ounce of olive leaf liquid extract into a container (AMA or Barlean's brand)
2. Add 2 ounces of liquid milk thistle seed extract (AMA or Hawaiian Pharms brand)
3. Add 1 ounce of selenium (AMA or NaturesPlus brand)
4. Add 1 ounce of zinc (AMA or NaturesPlus brand)
5. Add 2 teaspoons of ALA (source from AMA)

7. Add 2 ounces of copper based chlorophyll

6
.
A
d
d
1
o
u
n
c
e
o
f
l
i
q
u
i
d
p
a
l
m
o
i
l
8. Add 1 gallon of distilled or naturally alkaline water
9. Stir and then blend well in quart amounts in blender (Do Not Heat)
10. Store in glass pitcher or glass bottles
 Diacure©™
Diabetes Healing Formula
Developed for the healing of Type I and Type II Diabetes

Notes: Each batch will make 1 gallon of the herbal

Formula Creates:
formula. All herbal formulas must be refrigerated
10 8-ounce bottles or 5 16-ounce bottles and bottled in glass containers. Use a water with a
pH of 7-8 on a pH scale.

Ingredients:
Olive Leaf Extract Liquid-Hydroxytyrosol based
Gymnema Silvestre Liquid Extract
Copper Based Chlorophyl

Instructions:
1. Add 3 ounces of olive leaf liquid extract into a container (AMA or Barlean's brand)
2. Add 6 ounces of liquid Gymnema sylvestre
3. Add 4 ounces of copper-based chlorophyll
4. Add ½ gallon of naturally occurring alkaline water
5. Stir and then blend well in quart amounts in blender (Do Not Heat)
6. Store in glass pitcher or glass bottles
 Sweeper©™
Digestive Formula Powder
Developed to cleanse and support the digestive system

Formula Creates: Notes: Each batch will make 24 ounces of powder

formula. All herbal formulas must be refrigerated and
6 4-ounce containers bottled in glass containers.

Ingredients:
Psyllium Husk
Magnesium Citrate
Chlorella
Moringa Leaf
Ginger Root
Turmeric Root

Instructions:
1. Add 4 ounces of each powder and blend well
2. Add 4 ounces of mixed formula to water and warm over medium heat for 10 minutes
3. Drink as a tea
 YONI FRESH©™
Women's Reproductive Herbal Formula
Developed to cleanse and support the female reproductive system

Formula Creates: Notes: Each batch will make 2 ounces of suppository.

7 2-ounce suppositories or All herbal formulas must be refrigerated and bottled in
14 1-ounce suppositories glass containers.

Ingredients:
Liquid Coconut Oil
CBD Oil 10K mg
Pure Tea Tree Oil
Pine Oil Extract
Ionic Copper
Olive Oil (High Polyphenol)

Instructions:
1. Add 8 ounces of liquid coconut oil
2. Add 2 ounces of 10K mg CBD oil
3. Add 2 tablespoons of pure tea tree oil
4. Add 2 tablespoons of pure pine oil
5. Add 1 ounce of ionic copper
6. Add 1 ounce of high polyphenol olive oil (from AMA or ENTIMIO)
7. Blend well in blender
8. Store in glass pitcher or glass bottles
CUREALL©™ ADVANCED Incurable Diseases
Created to cure all said incurable diseases such as:
HIV, HSV, Hepatitis, Genetically Modified and Nano Diseases.

Notes: Each batch will make 1 gallon of the herbal

Formula Creates:
formula. All herbal formulas must be refrigerated
21 8-ounce bottles or 10 16-ounce bottles. and bottled in glass containers.

Ingredients:
Olive Leaf Liquid Extract (Hydroxytyrosol-based)
Hypericum Mysorense Liquid Extract
Pine Oil Extract
Liquid Iron Complex
Minute Diluted Food Grade Peroxide
Copper Based Chlorophyll
Activated Charcoal
10K mg CBD Oil

Instructions:
1. Add 1 ounce of olive leaf liquid extract into a container (AMA or Barlean's brand)
2. Add 2 ounces of Hypericum mysorense from AMA
3. Add 1 ounce of pure pine oil extract
4. Add 2 ounces of liquid iron from AMA or GAIA
5. Add 3 tablespoons of food grade hydrogen peroxide
6. Add 2 ounces of copper based chlorophyll
7. Add 2 tablespoons of activated charcoal
8. Add 2 ounces of 10K mg CBD oil
9. Add 1 gallon of distilled or naturally alkaline water
10. Stir and then blend well in quart amounts in blender (Do Not Heat)
11. Store in glass pitcher or glass bottles
 PLANTBUILT PROTEIN ENHANCER©™
Developed to help build muscle mass.

Notes: Each batch will make 1 gallon of the herbal

Formula Creates: formula. All herbal formulas must be refrigerated
32-ounce container or 2 16-ounce containers and bottled in glass containers.

Ingredients:
Hemp with copper
Tamarind powder
Moringa powder
Sea Moss powder
Chlorella powder
Chia seed powder

Instructions:
1. Mix 4 ounces of each ingredient together
2. Store mixed powder in a 24 to 32 ounce container
3. Add to smoothies or water and drink as a tea (2 tablespoons per 4 cups of water)
4. Take as pre-workout
 Grocery Shopping List

Fruits: Vegetables:

Grains: Nuts/Seeds
 Habit Tracker
A habit tracker is a dedicated space for you to document your progress and
accomplishments as you make important changes in your life.

The following habit tracker was created to serve as a conscious guide and accountability
tool as you transition and transform your habits. After all, the best way to break
a bad habit is to create and commit to a new positive one.

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

meditate

daily journal

yoga

water intake

fruits + veggies

keep organized

exercise

healthy meal prep

laundry

gratitude practice

8 hours of sleep

reading

self-care practice