Category Archives: Phase 3
2 pounds organic broccoli florets
3 tablespoons extra virgin olive oil, divided
2 teaspoons garlic, chopped
1 teaspoon fresh thyme leaves
3 cups water
1 (13.5-ounce) can coconut milk
Salt and freshly cracked pepper, to taste
1. Steam broccoli florets for 5 minutes or until tender. Shock the broccoli (submerge it in icy water) to stop the cooking process and to retain its green color. Strain the broccoli, shaking the colander to remove excess liquid. Transfer broccoli to a food processor and chop until pasty. Transfer broccoli into a container, cover and refrigerate.
2. Place a pot over high heat. Add 2 tablespoons extra virgin olive oil and garlic. Saute for 2 minutes. Add thyme leaves and stir for a few seconds. Add water and coconut milk and season with salt and pepper. Bring mixture to a boil. Then lower heat to medium and reduce by ¼.
3. Add chopped broccoli to reduced liquid. Increase heat to high and bring soup to a boil. Reduce heat to medium and simmer for 5 to 7 minutes.
4. Remove pot from stove and fill a blender half-way with soup. Carefully pulse liquid with blender lid slightly ajar and a kitchen towel in your hand over the lid. (This releases any steam the hot soup builds up as it’s processed.) After a few pulses, turn the blender on high for 2 minutes. Repeat this process until all the soup is blended.
5. Taste and adjust seasoning. Stir in remaining tablespoon of extra virgin olive oil.
2 tablespoons olive oil, grape seed oil or coconut oil
1 medium yellow onion, diced
¼ teaspoon sea salt
4 whole tomatoes, diced
8 cups broccoli florets from 2-3 large stalks
3 cups chicken or vegetable broth
1 teaspoon dried marjoram
½ teaspoon black pepper
½ teaspoon sea salt or to taste
1. Heat oil in a large (6 quarts or larger) pot over medium heat. Sauté onion sprinkled with salt for 5 minutes, stirring occasionally until softened but not browned. Add tomatoes and continue sautéing for 2 minutes.
2. Add broccoli, broth, marjoram and pepper. Cover and simmer for 7 to 10 minutes or until broccoli is tender but not mushy. Taste and adjust seasoning.
- 4 bone-in, skin-on chicken breasts
- 1 tablespoon extra virgin olive oil
- ½ teaspoon sea salt
- ½ teaspoon granulated garlic
- ¼ teaspoon ground black pepper
- 1½ cups chicken broth
- ½ cups plain unsweetened almond milk
- ¼ cup creamy raw cashew butter (I use Artisana)
- 2 tablespoons Dijon mustard
- 4 garlic cloves, peeled and finely chopped
- 1 tablespoon fresh chopped thyme leaves (or 1 teaspoon dried)
- 2 tablespoons filtered water
- 1 tablespoon arrowroot starch
- Pre-heat the oven to 375°F. Trim any excess fat from the tops and sides of the chicken breasts.
- With a heavy knife or poultry scissors, trim off the small side rib bones for a clean edge. Discard the ribs and excess fat.
- Over medium heat, add olive oil to a 5½-quart Dutch oven or other heavy pan large enough to hold all of the chicken breasts in a single layer. Combine salt, garlic and pepper in a small bowl and sprinkle over the chicken breasts. Place the chicken breasts skin side down and allow them to cook until they have a golden brown crust, about 5-7 minutes. Turn the chicken over.
- In a bowl or large measuring cup, whisk together the broth, almond milk, cashew butter, mustard and the garlic until smooth. Pour around the chicken in the pan. Sprinkle with chopped thyme leaves. Place a lid on the pan and place in the oven. Roast the chicken for approximately 30 minutes or until a digital thermometer reads 160°F-165°F when inserted into the thickest part without touching the bone. When the chicken is done, remove the pieces to a plate or platter and keep it warm covered with foil.
- In a small bowl or measuring cup, combine the water and the arrowroot starch and stir until smooth. Add the arrowroot mixture to the pot with the chicken juices and whisk until smooth. Simmer for 2-3 minutes to cook off the raw taste and for the juices to thicken into gravy.
- Serve the chicken with a 1/2 cup of the gravy per person. Store any leftover sauce in an airtight container in the refrigerator up to 5 days.
- 1 large avocado, pitted and flesh scooped
- 1 medium ripe banana
- 2 tbsp almond milk
- 1/3 cup raw cocoa or cacao powder, unsweetened
- 3 tbsp almond butter
- 3 tbsp honey (or more if you prefer sweeter)
- chopped toasted hazelnuts, frozen berries, sliced almonds, cocoa nibs
- Add the almond milk, avocado, banana, almond butter and honey in a blender or food processor and blend until smooth.
- Add the cocoa or cacao powder and blend until combined.
- Divide the pudding between 4 small glasses, cover with plastic wrap and chill for a few hours, or overnight.
- Serve topped with chopped hazelnuts or any other topping of your choice if using.
- 1 lb rump or flank steak
- ½ orange, juiced
- 1 lime, juiced
- 1/3 cup cilantro, chopped
- 1 tsp honey
- 1 tbsp white wine vinegar
- 2 garlic cloves, minced
- 1 dried chili, chopped
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- sliced or cubed avocado
- chopped red onion,
- chopped fresh cilantro
- salt, pepper to taste
- lime wedges
- In a small bowl mix the orange juice, lime juice, olive oil, garlic, chili, cilantro, white wine vinegar, honey, salt and black pepper.
- Place the beef in a Dutch oven or slow cooker and pour orange juice mixture over beef.
- Cover with a lid and cook on low for 6 hours.
- Remove the beef from slow cooker, place it on a cutting board and slice.
- Serve in lettuce leaves or over fried potato slices with avocado, chopped red onion, chopped cilantro or pico de gallo
- 1 large head of cauliflower chopped (or 2 small heads)
- 1 small head of garlic (or 5 to 6
- 1 coarsely chopped onion
- 3 cups of bone broth
- 3-4 Tbsp coconut oil
- sea salt and pepper
Preheat oven to 400 degrees. Chop cauliflower and onion (doesn’t have to look pretty because it will be blended up later). Remove outer part of garlic head, but keep individual clove peels in place. Use knife to cut off the tips of the garlic. Place garlic head, onion and cauliflower on a baking sheet coat with melted coconut oil. Salt and pepper.
Bake at 400 degrees for 30-40 minutes until cauliflower is fork tender and lightly brown on top. Place cauliflower, onion and garlic in a large pot. You can squeeze the garlic out of the peels by pinching them with your fingers. Add bone broth to the pot. Use immersion blender to make smooth and creamy until no chunks remain. Turn on the stove to heat through and add extra salt to taste.
Another option is to take contents from the oven and place into Vita-mix or high power blender, add bone broth and blend until smooth and creamy. Pour into pot and heat through and add salt if needed at this time. Depending on how thick you like your soups you can add more or less bone broth. Enjoy!
1/2 cup olive oil
2 strips lemon zest
2 strips orange zest
1 sprig fresh rosemary
1/4 tsp crushed red pepper
1 1/2 cups mixed unpitted olives
In small pot simmer oil, lemon zest, orange zest, rosemary and crushed pepper for 5 minutes. Pour into bowl; add olives. Marinate 20 minutes.
4 bone in pork chops
1 tbsp olive oil
1 1/2 cups red grapes, halved
3 cloves garlic, sliced
1 tsp thyme
in skillet, cook pork in olive oil over medium high heat, 5 minutes per side. Put on plate and cover to keep warm. Add remaining ingredients to skillet and cook, stirring for 5 minutes. Top pork with grapes.
4 hard boiled eggs
1/4 cup mayo
1 tsp white wine vinegar
1/2 tsp curry powder
combine eggs, mayo, vinegar and curry powder; season with sea salt and pepper as desired. Top with watercress and serve.
1 tbsp butter
2 fennel bulbs (2 pounds), quartered cored and sliced lengthwise 1/2 inch thick
sea salt and pepper
1/3 cup heavy cream
1/3 cup finely shredded parmesan, plus more for garnish
In a skillet with a lid melt the butter over medium high heat. Add the fennel and 1/4 tsp salt and cook, stirring occasionally until the fennel begins to brown, about 5 minutes.
Lower the heat to low and pour in the cream. Stir to scrape up any browned bits from the bottom of the pan. Cover the pot and simmer, stirring occasionally until the fennel is tender when pierced with a fork, about 10 minutes.
Stir in the cheese and season with the salt and pepper. Garnish with cheese to serve.