Dirty Girl. The Cookbook

Dirty Girl

The Cookbook

By Wendie Trubow, MD & Stacie De Lucia, RDN

Intro

We are SO excited that you are here and ready to cook!

We have personally selected and curated each recipe in this book to help you and your family live healthy lives, while also enhancing the detoxification pathways in your body. Whether you have identified the need to detox from mold, heavy metals, or environmental toxins, these recipes will aid in the process of cleaning out your system to start fresh and new!

Let’s dive into the why behind how we chose these foods, and how our bodies detox.

Healing Foods

Food is powerful medicine, especially when we ’ re talking about detoxification!

Common sense tells us to eat more fresh whole foods such as fruits and vegetables in order to promote detox, but it is important that we ’ re prioritizing certain foods over others.

A juice cleanse as a form of detox is actually counterproductive to providing your body with the detox support it needs being that second phase of detox that prepares the toxins for elimination is most supported by amino acids from animal products.

Our body performs detox in our liver as well as the cells that line the gut and appendix in two phases.

Detox Phase 1

Our body initiates the process of converting fat soluble toxins over to water soluble compounds by a series of reactions requiring amino acids, fats and minerals. The resulting compounds are often more toxic than the starting compound and therefore adequate antioxidant and phytonutrient intake is vital to this stage.

Detox Phase 2

In this phase, the toxic compounds are conjugated or bound to components that increase their water solubility and allow them to be excreted via the feces or urine. Adequate amino acid intake is vital to this stage to carry out the processes of methylation, glucuronidation, acetylation and glycination Brightly colored fruits, vegetables, and herbs contain polyphenols that enhance production of glutathione-the most powerful detoxifier in the body. It is vital that you consume enough nutrients to support Phase 2 Detox otherwise the toxicants of Phase 1 will build up and contribute to worsening symptoms of fatigue, nausea, headaches, etc

In addition to upregulation of Phases 1 and 2 of detoxification, it is important to reduce toxic burdens such as sugar, alcohol, caffeine, and foods you may be sensitive to such as gluten or dairy, during this time.

Supporting the integrity of your gut microflora with fermented foods and gut healing supplements such as licorice, zinc, and glutamine may be important as well. Stress management therapies and regular sleep habits also help support whole body detox.

Supporting Foods: Phase 1 of Detox

Carotenes

Carrots, tomatoes, winter squash, sweet potatoes

Vitamin C

Citrus, dark leafy greens, colorful vegetables, berries

Vitamin E

Sunflower seeds, avocado, almonds

Selenium

Brazil nuts, meat

Copper

Sesame, beans, chickpeas, salmon

Zinc

Legumes, nuts, seeds, meat

Thiols

Garlic, chives, leeks, onion, daikon, shallots, scallions

Cruciferous/Brassica Veggies

Broccoli, cauliflower, brussels, cabbage, kale, collards

Polyphenols

Pomegranate, green tea, berries, herbs & spices

Anthocyanins

Blueberries, blackberries, red cabbage, cherries, red grapes, beets

Turmeric

Supporting Foods: Phase 2 of Detox

Animal Protein

Grass fed beef, organic turkey, chicken, lamb, pork, organ meats such as liver, low mercury fish/seafood Eggs

Cilantro & Parsley

Alpha & Beta Carotene rich foods

Pumpkin, carrot, winter squash, sweet potato, dandelion greens

Gelatin, Collagen, & Bone Broth

Can't I just take my supplements and avoid eating all this food?

Research is supportive of the fact that the synergistic aspect of eating a variety of healing foods is more powerful than ingesting the single phytochemical (ie sulforaphane in cauliflower or lycopene in tomatoes) on its own.

We hope you enjoy these delicious & healthy meal and snack ideas, and that you feel more vibrant and energetic each day. An added bonus? All recipes are gluten free!

Congratulations on taking this next step toward healing.

Happy cooking & eating!

Morning Fare

Dirty Girl

Golden Milk Latte

Servings 2

Ingredients

Dietary Suitability

2 scoops of Vital Proteins Collagen powder

1 can of full fat coconut milk

1 cup unsweetened nondairy milk

2 tsp cinnamon or 1 cinnamon stick

1-2 tsp ground turmeric

1/2 tsp ground ginger or 2 tsp fresh root

1 tsp. pure vanilla extract

Pinch ground black pepper (this helps absorb the turmeric)

Optional: 1 tsp of honey, maple syrup, or other sweetener of choice

AIP, Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low Histamine, Low Sugar, Peanut Free, Soy Free, Sugar Free, Whole 30

Preparation

In a saucepan, over medium low heat, add milk, and then the remaining ingredients except the collagen. Stir until evenly combined. Continue stirring until desirable drinking temperature, and all spices are mixed in evenly. Remove from heat and add in the scoops of collagen; stir until dissolved.

Substitute the 2 scoops of collagen for 1 scoop of our bone broth protein powder for an added benefit of gelatin and higher protein content.

Turmeric Egg Bites

Servings 6-12 Dietary Suitability

Ingredients

1 Tbsp turmeric powder

1-2 tsp of garlic & onion powder

Sea salt + pepper to taste

1 cup spinach or arugula

½ cup milk of choice

1 handful of parsley, torn or chopped

½ cup tomatoes, diced

½ cup broccoli, diced

1 tsp olive oil

12 eggs

Candida Friendly, Dairy Free, Detox Friendly, Gluten Free, Grain Free, Keto, Kid Friendly, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Whole 30

Preparation

Preheat the oven to 350 degrees F Grease a muffin pan with oil or line with muffin liners.

In a large bowl, crack all of the eggs, and add the spices and milk. Whisk until all ingredients are combined and smooth.

Pour the egg mixture into each of the muffin wells to fill them halfway

Add your desired mix-ins to each muffin well: spinach/arugula, broccoli, tomatoes, parsley. Pour the rest of the egg mixture over the muffin wells to fill them up most of the way to the top.

Bake in the oven for 20-25 minutes, until egg bites are golden on the top and baked through. Allow to cool, then pull them out of the tin and enjoy!

Refrigerate leftovers for a few days, or freeze them for up to 1 month

Butternut Squash & Brussels Hash

Servings 4-6 Dietary Suitability

Ingredients

1 Package of Organic Chicken & Apple Sausage, sliced

1 lb of butternut squash, cubed

1 lb. of brussels sprouts, halved

1 small onion, diced

Sea salt + pepper to taste

1-2 Tbsp olive or avocado oil

Optional: 1 large apple, diced, 1/2 cup fresh cranberries

AIP, Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low

Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Whole 30

Preparation

In a large skillet over medium heat, add the oil and the onions, and cook until fragrant (3-5 minutes).

Add the salt, pepper, butternut squash, apples, cranberries, and brussels, and cover for another 1015 minutes, stirring frequently. Once the squash and brussels have softened, add the sliced sausage and sauté for another 5-10 minutes.

Once everything is cooked evenly, serve and enjoy!

Sausage can be substituted with ground meat of choice, tofu scramble, or cooked legumes.

Tip

Grain Free Berry Muffins

Servings 12 Dietary Suitability

Ingredients

2 cups almond flour

½ cup coconut or cassava flour

1 tsp baking soda

Pinch of sea salt

1/2 cup berries of choice (blueberries, raspberries, strawberries work best)

½ cup of dairy free milk

1 tsp vanilla extract

1-2 Tbsp lemon zest

¼ cup coconut oil or dairy free butter, melted

2 eggs

2 Tbsp. honey or maple syrup, or 1-2 tsp of pure monk fruit or stevia

Candida Friendly, Dairy Free, Detox Friendly, Gluten Free, Grain Free, Kid Friendly, Low FODMAP, Low Sugar, Paleo, Peanut Free, Soy Free

Preparation

Preheat the oven to 350 F, and grease a muffin tin, or line with paper liners

Add the dry ingredients in a large bowl, then mix the remaining ingredients except berries in a separate medium bowl, whisking until everything is combined. Add the mixture to the dry ingredient bowl, and stir with a spatula until it forms a batter

Fold in the blueberries, or add them to each muffin tin well once batter is poured in.

Pour the batter ¾ full into the muffin tins, and place in the oven for 25-30 minutes, or until browned on top and cooked all the way through

Allow to cool, then enjoy!

So berries do not sink to the bottom of the muffins, coat them with a little bit of flour before adding them to the batter.

Liver Support Breakfast Bowl

Servings 1 Dietary Suitability

Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Low FODMAP, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Whole 30

Ingredients Preparation

1 small sweet potato, baked, skinned & mashed

½ cup dairy free yogurtGreek style (try kite hill brand)

2 scoops of Vital Proteins Collagen Powder

½ cup dairy free milk

1 tsp vanilla extract

Pinch of sea salt

1 tsp cinnamon

Toppings of choice: pomegranate seeds, berries, pumpkin seeds, walnuts, nut butter, coconut flakes, cacao nibs

Optional: ½ cup pumpkin puree

In a saucepan over medium low heat, add the sweet potato, pumpkin, yogurt, milk, vanilla, salt, and cinnamon; stir to combine. Heat in the pan for 5-8 minutes, until fragrant, softened and completely mixed. Scoop out and serve with desired toppings!

Tip

Use a bright orange or purple sweet potato for lots of rich color and added nutrients in this dish!

Power Pancakes

Servings 4

Ingredients

1 cup almond flour

1 cup oat flour

Dietary Suitability

Preparation

Heat a griddle on low and grease with oil of choice

½ cup protein powder of choice

1 Tbsp baking powder

Pinch of salt

1-2 Tbsp maple syrup, honey, or 1 tsp pure monk fruit or stevia

1 cup dairy free milk

1 cup of water & more as needed

1 tsp vanilla extract

2 eggs

2 Tbsp avocado, coconut or olive oil

Mix all dry ingredients in one bowl, and the wet ingredients in another. Whisk the wet ingredients to create a smooth mixture. Add the dry ingredients to the wet ingredients, whisking to incorporate for a smooth batter. Let sit for a few minutes.

Turn up the heat on the griddle to medium low and pour ¼ cup of batter onto the griddle and cook for 3-5 minutes on either side. Set aside to cool, and continue cooking the rest of the batter.

To make your own oat flour, add your favorite gluten free oats to a high powered blender or food processor and pulse until a fine texture is formed

Dairy Free, Detox Friendly, Gluten Free, Kid Friendly, Low FODMAP, Peanut Free, Soy Free, Vegan

Power Granola

Servings 5 Dietary Suitability

Ingredients

½ cup coconut flakes

1 cup slivered almonds

½ cup pumpkin seeds

¼ cup hemp seeds

¼ cup chia seeds

1 Tbsp cinnamon

1-2 tsp ground turmeric

1 Tbsp ground ginger

1 cup walnuts

1 tsp vanilla extract

1 cup unsweetened applesauce

1/2 ripe banana, mashed

Pinch of sea salt

Preparation

Preheat the oven to 350 F and line a baking sheet with parchment paper

In a medium bowl, add the vanilla, applesauce, salt, and banana. Mash together then whisk to combine to create a smooth mixture

In another bowl, add the dry ingredients and spices and mix evenly.

Pour the wet mixture over the nut mixture to coat evenly.

Pour out the mixture onto the baking sheet and bake in the oven for 30-45 minutes, taking out and breaking up/flipping halfway through the cooking time.

Allow to cool and enjoy!

Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Kid Friendly, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Detox Smoothie

Servings 1 Dietary Suitability

Ingredients

Juice of ½ lemon, or 1 lime

1 cup arugula, baby kale, or other leafy green of choice

⅓ of an avocado

1 small bunch of cilantro or other herb of choice

¼ inch piece of peeled ginger

1 cup frozen organic berries

1-2 scoops of protein or Vital Proteins collagen powder

1 cup coconut water

1+ cup of dairy free milk or water, as needed to thin the mixture (you can also add ice to thicken the mixture)

AIP, Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Low FODMAP, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

Add all ingredients to a high powered blender, and blend on high until everything is smooth and blended. Enjoy!

Tip

Make smoothie cubes by skipping the extra water or dairy free milk, and pour the finished mixture into a silicone ice cube tray. Freeze for at least 4 hours Now you have smoothie cubes you can use to blend in the morning with 1 cup of dairy free milk or water to make your morning routine a lot easier!

Light Fare

Dirty Girl

Creamy Cauliflower Risotto

Servings 4

Ingredients

2 tsp olive oil

1 lb. of riced cauliflower

2 cups of organic bone broth

1 cup full fat coconut milk

2-3 cloves of garlic

1 small onion, minced

1 Tbsp fresh rosemary

1 Tbsp fresh oregano

1 Tbsp fresh thyme

Sea salt + black pepper to taste

Optional: add crumbled bacon as a mix-in for some added protein; for more bulk, add in chopped carrots and peas, as desired.

Dietary Suitability

AIP, Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

In a large saucepan over medium heat, add in the oil, garlic and onion, and sauté until fragrant Add the bone broth, riced cauliflower, salt and pepper. Heat and stir for about 5-8 minutes, until cauliflower starts to break down. Now add in the coconut milk, and herbs of choice, and heat for another 8-10 minutes, until the mixture becomes creamy, and the liquid gets absorbed.

Tip

Enjoy as a side dish to fish, meat, or shellfish with some extra veggies to complete the meal! Top with dehydrated mushrooms for a savory twist.

Garlicky Ginger Dandelion Greens

AIP, Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low Histamine, Low Sugar, Nut Free, Paleo, Peanut Free, Sugar Free, Vegan, Whole 30

Ingredients Preparation

2 garlic cloves, peeled and minced

8 oz dandelion greens, washed

1 piece of ginger, washed and sautéed

1 lemon, juiced Oil of choice

Servings 5 Dietary Suitability Tip

Optional: Salt, coconut aminos, black pepper

In a pan, heat and sauté garlic and ginger in oil until fragrant.

Add dandelion greens and cook until wilted and coated in flavor.

Add lemon, salt, pepper, and coconut aminos to taste.

Make extras and add to a delicious white bean soup for a hearty and comforting meal for a chilly day.

Beet Lentil Hummus

Servings 4-6 Dietary Suitability

Ingredients

2-3 medium red beets

1 can, or 2 cups of cooked lentils, green or red

½ cup tahini

¼ cup olive oil

1 medium lemon, zested and juiced

Pinch of Sea salt

3 garlic cloves, minced

Preparation

Peel the beets and heat up a pot of water to boil them in.

Add the beets to the boiling water for about 20-30 minutes, until tender on the inside. Rinse to cool them down.

In a food processor, add the beets and lentils. Blend on high until they reach a semi-smooth consistency.

Add in the remaining ingredients in increments, until everything is blended and well incorporated.

Tip

This dish is perfect for entertaining, and looks great served with a variety of dipping vegetables, olives, and artichokes!

Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Low Sugar, Nut Free, Peanut Free, Soy Free, Sugar Free, Vegan

Cucumber Roll Ups

Servings 6 Dietary Suitability

Ingredients

3 medium cucumbers

½ cup guacamole or mashed avocado

¼ cup parsley or cilantro, or other fresh herb of choice

½ cup shredded carrots

½ cup shredded red cabbage

Coconut aminos or tahini for dipping

Optional protein: Organic sliced tofu or slices of meat of choice

Toothpicks

AIP, Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Kid Friendly, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

Start by using a mandolin or vegetable peeler to slice long-wise, a long strip of cucumber about 1/4 inch thick and lay flat on a plate or tray. Do this with all of the cucumbers, leaving the hard/thick skin ends out

Once you have all the cucumber strips, pat them on both sides with a paper towel to drain excess moisture

On top of each cucumber strip, lay out the mashed avocado or guacamole in a thin layer as the base. Now start laying the other toppings in an even layer over the avocado, leaving the protein for last.

Once the layers are done, start slowly rolling the cucumber up with the filling and place a toothpick in the entire roll up to hold it together.

Place on a plate with your dipping sauce of choice on the side, and enjoy!

Tip

If your cucumbers are sliced too thin, they may start to fall apart Play around with the thickness of the slices, and if too thin, double up the slices by layering them on top of each other before rolling them out, to ensure the roll ups stay intact

Bitter Greens Medley

Servings 6-8 Dietary Suitability

Ingredients

1 bunch of dandelion greens

1 bunch/box of baby arugula

2-3 cups of another bitter vegetable of your choice (radicchio, mustard greens, endive, escarole)

1-2 cups fennel, sliced

1 cup of sliced pecans or halved walnuts

2 apples, sliced

1 block of sheep or goat milk feta (or vegan feta), crumbled

Dressing:

½ cup olive oil

¼ cup apple cider vinegar

1 Tbsp Dijon mustard

2 cloves of garlic, minced

1 Tbsp lemon juice

1 Tbsp honey

Pinch of sea salt and ground pepper

Preparation

In a small bowl or large measuring cup, mix and whisk all of the dressing ingredients, and let sit in the refrigerator while making the salad.

In a large salad bowl, add all of the leafy greens and toss to mix evenly.

Now, you can add the other ingredients as toppings and garnish. Serve and top with desired amount of dressing overtop the salad.

Candida Friendly, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low Sugar, Nut Free, Peanut Free, Soy Free

Lemon Butter Artichokes

Servings 6-8 Dietary Suitability

AIP, Candida Friendly, Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low Histamine, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Ingredients Preparation

Artichokes: Plan for 1 per person unless they're huge, then plan for 1/2 artichoke per person

Dairy Free Butter (We use Earth Balance or Melt brands)

Lemon, juiced; plan for 1/2-1 lemon per dip

Wash artichokes and cut off extra portion of the stem leaving ~1 inch left

Place in pot with steamer insert in pot, add approximately 1 inch water Place artichoke in the pot on top of steamer insert, and cover.

Simmer (steam should come out, but it shouldn't be boiling like crazy) for approximately 35 minutes, until you can easily pull off an artichoke leaf. While simmering, heat up equal parts "butter" and lemon

To eat, pull off a leaf, dip the soft end in butter, and eat the nonpointed end about halfway down the leaf.

When you get to the center, use a fork to scrape off the hair-like substance, then dip the "heart" in lemon butter, and eat.

Tip

If you own an instant pot or pressure cooker, you can speed up the cooking process by steaming the artichokes at high pressure for 10 minutes, then quick release once the 10 minutes is up

Roasted Cauliflower & Fennel

Servings 2-4

Ingredients

1/2 head cauliflower, washed and cut into florets

1 bulb fennel, washed and cut into 6 pieces

Oil

Sea salt

Dietary Suitability

AIP, Candida Friendly, Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low

Histamine, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

Put cauliflower and fennel in a bowl, drizzle with oil and salt Mix well

Lay out on parchment-covered baking sheet

Bake at 425 F for approximately 25-30 minutes, until desired level of doneness

Tip

To give this dish a more vibrant color, check out your local markets or grocery stores for purple and yellow heads of cauliflower!

Cabbage Salad

Servings 8 Dietary Suitability

Ingredients

1/2 head red cabbage, shredded

1/2 head white cabbage, shredded

1 organic cucumber, cut in half lengthwise and then thinly sliced

1-2 large carrots, shredded

1/2 sweet onion, thinly sliced

1 handful parsley, chopped

2-3 Lemons, juiced

Sea salt & pepper

Avocado or olive oil

Candida Friendly, Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

Mix all ingredients together in a large bowl

Add lemon, salt, pepper, and oil.

Mix well Taste

Add additional flavors as desired

Tip

This dish can be made ahead of time, and keeps well for a few days in the refrigerator

Top with some extra parsley for garnish and fresh flavor when served

& Walnuts

Balsamic Brussels With Cranberries

Servings 3-4 Dietary Suitability

Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Keto, Kid Friendly, Low Sugar, Paleo, Peanut Free, Soy Free, Vegan

Ingredients Preparation

1 onion, sliced

2 cups of brussel sprouts, halved or quartered

1/3 cup dried organic cranberries

1/2 cup of your favorite nuts (almonds, walnuts, macadamias...and you can add more if you want!)

Trader Joe's "Glaze" (this is a balsamic vinegar reduction)

Sea salt to taste

1 Tbsp avocado oil

Sauté onion in oil until soft

Increase heat until the pan is smoking and then add a little more oil and the brussels.

Sauté for 5 minutes or less, and try to let the sides of the brussels crisp up if possible

Add the cranberries, nuts, and a generous amount of the glaze Mix well, and salt to taste.

Tip

It can be hard to find no sugar added cranberries in the regular grocery store We recommend trying this brand that is available online, and is also USDA organic!

Kale Salad

Servings 4 Dietary Suitability

Ingredients

1 onion, sliced

2 cups of brussel sprouts, halved or quartered

1/3 cup dried organic cranberries

1/2 cup of your favorite nuts (pistachios, walnuts, pecans...and you can add more if you want!)

Trader Joe's "Glaze" (this is a balsamic vinegar reduction)

Sea salt to taste

1 Tbsp avocado oil

AIP, Candida Friendly, Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low FODMAP, Low Histamine, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

Sauté onion in oil until soft

Increase heat until the pan is smoking and then add a little more oil, and the brussels.

Sauté for 5 minutes or less, and try to let the sides of the brussels crisp up if possible. Add the cranberries, nuts, and a generous amount of the glaze Mix

well, salt to taste.

Tip

Leftovers can be sauteed or dehydrated to make kale chips! Bake the leftover kale in the oven at 300F for 20 minutes, flipping halfway through the cooking time to crisp up evenly

Easy Guacamole & Dipping Veggies

Servings 4-6 Dietary Suitability

Ingredients

2-3 large ripe avocados

½ onion, diced

1 tsp garlic powder

1 medium tomato, diced

Juice of 1 lime

Sea salt + black pepper to taste

2 Tbsp fresh cilantro leaves

Optional: 1 tsp chili powder or 1 small jalapeno, diced for spiciness

Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Kid Friendly, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

In a medium bowl, add the insides of the avocados, discarding the pits and skins.

Mash with a fork or potato masher to get a desired consistency

Add in tomatoes and onion and mix with a spatula to combine Add in the remaining ingredients, and seasoning to taste Enjoy with a large handful of dipping vegetables of choice: cut up cucumber, carrots, bell peppers, snap peas, celery, broccoli, and radishes.

Tip

Once an avocado is slightly soft to the touch, it is ripe! If you are not ready to make the guacamole, refrigerate them whole at this stage to slow down the ripening process

Mains

Dirty Girl

Cabbage Rolls

Servings 4

Ingredients

1 head of cabbage

1 lb. ground grass fed beef

Dietary Suitability

Preparation

Preheat oven to 350 degrees F and grease a large casserole or baking dish

Boil the cabbage head for 5 minutes, until the leaves are able to bend easily. Set aside to cool

15 oz. can diced tomatoes

1 egg

1 cup cauliflower rice, cooked

1 Tbsp spices of choicepaprika, garlic, onion, basil, oregano, etc.

Sea salt and pepper to taste

15 oz. can of your favorite tomato sauce

In a bowl, combine the meat, egg, tomato, and spices. Mix to incorporate into the ground meat. Add in the cooked cauliflower rice and stir to combine Start peeling the leaves off the head of cabbage. Cut off the tough white part at the bottom of each leaf. Now place ¼ cup or so of the beef mixture on top of each leaf in a log formation, as if it were a burrito. Now you can wrap the leaves around the mixture and fold like a burrito, securing them tightly when rolling. Place the seam side down in a baking or casserole dish.

Once all rolls are in, add the tomato sauce over them, making sure the sauce is evenly coating them. Place the rolls in the oven, and bake for 45 minutes-1 hour, until the beef mixture is cooked through and cabbage leaves are soft.

Take out, allow to cool, and enjoy!

Candida Friendly, Dairy Free, Detox Friendly, Gluten Free, Grain Free, Keto, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Whole 30

Black Bean Beet Burgers

Servings 4-6 Dietary Suitability

Ingredients

8 oz. package of cooked beets or 1 lb. of beets, boiled

2 cans of black beans, drained and rinsed

2 eggs

¼ cup ground flaxseed or psyllium husk

2 Tbsp apple cider vinegar

1 Tbsp olive oil

1 tsp paprika

1 tsp garlic powder

1-2 Tbsp fresh thyme, minced

Preparation

Preheat the oven to 400 degrees F and line a baking sheet with parchment paper Blend the beets in a food processor until smooth

Add in the remaining ingredients, creating a dough-like mixture. (add more water as needed if mixture is getting too dry)

Form about 6-8 burger patties and place on the baking sheet

Bake for 20 minutes, and then flip each burger and cook on the other side for 10 minutes.

Serve topped with your favorite burger topping like avocado, lettuce, tomato, pickles, onions, etc.

Tip

If the mixture is too mushy, add more flax or psyllium husk, or coat lightly with your favorite gluten free flour before baking, to absorb the moisture

Candida Friendly, Dairy Free, Detox Friendly, Gluten Free, Grain Free, Kid Friendly, Low Sugar, Nut Free, Peanut Free, Soy Free, Sugar Free

Grass Fed Bolognese & Spaghetti Squash

Ingredients

1 large spaghetti squash

1-3 Tbsp olive oil

1 lb. grass fed beef

24-28 oz. jar or can of Organic tomato sauce of choice (or make your own following a recipe like this one)

1 medium onion, diced

2-3 cloves of garlic, minced

1 bunch of fresh basil (about 1/2 cup)

2-3 cups of spinach or baby kale

Sea salt + black pepper to taste

Preparation

Preheat the oven to 400 F and prepare a baking sheet or casserole dish to fit the squash halves

Cut the spaghetti squash in half, longwise and drizzle 1 Tbsp of oil over the insides of each half to coat. Sprinkle some salt and pepper as well Place in the oven and bake for 30-40 minutes, or until tender when pierced with a fork

While the squash is cooking, prepare the sauce Heat a large skillet over medium heat and add the remaining oil, garlic, and onion Cook, stirring for 3-5 minutes, until fragrant and slightly golden.

Add the ground meat and break up with a spatula Cook evenly for another 8-10 minutes, adding in the baby greens halfway through, allowing them to wilt into the mixture Toward the end of cooking time, add in the tomato sauce to heat up and incorporate into the mixture

Once the mixture is cooked, take off heat and set aside

Take the squash out of the oven, and allow it to cool slightly Now run a fork along the insides of the squash halves to create spaghetti like strands, and place them in a large bowl Coat with a little more oil if needed

To serve, place a heaping scoop of the spaghetti squash in a pasta bowl, then add on a serving of the bolognese mixture, and enjoy!

Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Whole 30

Lemon Salt Marinated Lamb Chops

Servings

Ingredients

4 Dietary Suitability

1 rack of organic/grass fed lamb chops

2 lemons, juiced

Sea salt

AIP, Candida Friendly, Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low FODMAP, Low Histamine, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Whole 30

Preparation

Add all ingredients to a ziplock bag, mix well and let sit from 4-24 hours.

Rinse meat off before cooking & then pat dry

Put on a rack in the oven and broil, fatty side down, for 7-8 minutes Flip over and then repeat Cook more if you like it more well done!

Tip

Make sure to watch the meat closely to make sure it does not burn or overcook while being broiled We also recommend letting the meat rest 20 minutes before eating.

Collard Greens Wraps

Servings 1 Dietary Suitability

Ingredients

1 large collard green leaf

1-2 Tbsp guacamole, pesto, or hummus

½ cup shredded carrots

½ cup sliced bell peppers

1 handful of baby greens like spinach, arugula, kale, or microgreens

4 oz. protein of choiceorganic tofu, sliced chicken or turkey, or fish/shrimp

Drizzle of olive oil

Squeeze of lemon

Optional: ½ cup olives, ¼ cup marinated artichoke hearts, ¼ cup sliced onion, 1 Tbsp sheep/goat feta cheese

Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Low FODMAP, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

Lay out the collard leaf on a plate or cutting board. Using a small knife, slice off the thick part of the bottom of the leaf, to make the whole leaf flat like a wrap.

Down the center of the leaf, spread the guacamole, pesto, or hummus as the base to the filling. Now, add on top the leafy greens, carrots, then peppers Leave the protein for last, and spread it out on top as well.

Drizzle the oil and lemon juice over top.

Wrap the leaf as you would a wrap a burrito, folding the wide parts in first, then rolling it in to hold all of the ingredients. Keep the seam side down on the plate, and cut in half.

Tips

If you are a visual learner, be sure to check out this quick video on how to wrap the collards!

Recommended Dipping Sauce: Sir Kensington’s Curry Masala Everything Sauce or Yai’s Thai Almond Sauce

Honey Garlic Chicken

Servings 4-6 Dietary Suitability

Ingredients

6-8 chicken thighs

1 lb. green beans

1 lb. carrots, cut into baby carrot sized pieces

Sauce:

¼ cup olive oil

2 Tbsp honey

3 cloves of garlic, minced

1 Tbsp Coconut aminos

Pinch of salt and pepper

Optional: italian

seasoning, sesame seeds, sliced scallions

Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Kid Friendly, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free

Preparation

In a bowl, whisk together the sauce ingredients.

In a slow cooker or instant pot, add the chicken, green beans, and carrots and pour the sauce over them.

If using slow cooker, cook on high for 3-4 hours, or low for 6-7 hours

If using instant pot, saute the chicken first for a few minutes on each side, add all the ingredients to the instant pot, and pressure cook on high for 8 minutes, and allow to natural release for another 5 minutes

Tip

Serve with a side of carbs/starch like roasted sweet potato or jasmine rice, to make it a complete meal!

Lemon Ghee Salmon

Servings 4 Dietary Suitability

Ingredients

4 wild caught salmon filets

1 lb. baby colored potatoes

1 lb. asparagus

2-3 Tbsp grass fed ghee

2 cloves garlic, minced

1/2 lemon, juiced

1 Tbsp olive oil

Sea salt + pepper to taste

Preparation

Preheat the oven to 400 degrees F. In a bowl, toss the baby potatoes with the oil, salt and pepper. Place on a lined or greased baking sheet and place in the oven to cook for 15 minutes.

While potatoes are baking, heat up the ghee in a small pan over the stove to soften. Add in the garlic, lemon, salt, and pepper, and whisk to combine.

Take the potatoes out of the oven and push to one side of the pan. On the remaining space of the baking sheet, lay out the asparagus and salmon filets, skin side down Aim to make sure everything is laying flat. Now take the ghee mixture and drizzle it over the salmon, asparagus and potatoes Bake for another 10-15 minutes, until salmon is cooked through.

Tip

To change up this dish for another meal prep week, swap the asparagus for green beans or brussels, and the potatoes for sweet potatoes or cubed butternut squash, for variety

Candida Friendly, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Low Sugar, Nut Free, Peanut Free, Soy Free, Sugar Free, Whole 30

Vegan Lentil Curry

Servings 4-6 Dietary Suitability

Ingredients

2 Tbsp coconut or avocado oil

½ yellow onion, chopped

2 cloves garlic, minced

2 stalks celery, chopped

2 carrots, chopped

1 inch fresh ginger, grated

2 tsp ground turmeric

1 Tbsp yellow curry powder

1/2 large head of cauliflower

2 medium sweet potatoes, cubed

1 5 cup dried red lentils

4 cups vegetable broth (one 32 oz. carton)

1 cup full fat coconut milk, canned

2 cups baby spinach

⅓ cup fresh cilantro, chopped

Preparation

Heat oil in a pot over medium heat, add onion and garlic, and cook until fragrant.

Add celery, carrots, and cook until softened, about 4 minutes

Add in all spices and cauliflower, and saute for another few minutes. Add sweet potato, lentils, and broth. Add salt and turn heat up to allow the mixture to start bubbling Once boiling, turn down to medium heat and let it simmer for about 15-20 minutes, until soft. Add ½-1 cup water, as it gets absorbed.

Now, stir in the coconut milk and spinach. Add salt to taste.

Gluten free, Grain free, Low Sugar, Soy Free, Vegan, Dairy Free, Detox Friendly, Egg Free, Nut Free, Peanut Free, Vegan, Detox Friendly, Sugar Free

Ginger Basil Lemon White Fish

Servings 5-8 Dietary Suitability

Ingredients

2 lbs white fish (trout, flounder, cod, haddock, pick your fave)

2 pieces fresh ginger, washed, peeled, and sliced

1 clove garlic, minced

1 handful organic basil, washed and stems removed

1 lemon or lime, juiced

Gluten free soy sauce

Oil of choice

Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Low Sugar, Nut Free, Peanut Free, Sugar Free

Preparation

Sauté ginger in oil until well cooked/crispy and add garlic at the last minute and sauté briefly (don't burn it!).

Add in fish and sauté until cooked.

At last minute, add in basil leaves, lemon/lime and soy sauce to taste. 1 2 3.

Tip

This is a great leftover protein to add on top of a hearty salad, or to your collard wraps for a refreshing meal!

Classic Hamburgers

Servings 4 Dietary Suitability

Candida Friendly, Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Keto, Kid Friendly, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Whole 30

Ingredients Preparation

1 lb grass-fed organic ground beef, formed into patties

2 fermented pickles, sliced (these are pickles that don't have vinegar in them and need refrigeration Two popular brands are Bubbie's and Gringo's)

1 slice of organic sweet onion

1 organic tomato, sliced Your favorite condiments

1 handful of baby lettuce, arugula, spinach, or baby kale

Preheat pan to medium high heat.

Place meat into pan and cook until desired level of doneness

While cooking, place greens/lettuce, onion, tomatoes and pickles onto a plate

When hamburgers are done, place on top of items and eat! Top with another leaf of lettuce to make a "bun".

Tip

Allow meat to come to room temperature before cooking, so it does not get shocked when going into a hot pan- also, no oil needed!

Sweets

Avocado Pudding

Servings 4 Dietary Suitability

AIP, Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Kid Friendly, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan

Ingredients Preparation

2 ripe avocados

1 tsp vanilla extract

2 Tbsp unsweetened cocoa or carob powder

¼ cup dairy free milk

Sprinkle of sea salt

Optional: ½ tsp honey, or other sweetener of choice

Optional toppings: berries, coconut, dash of cinnamon or sprig of mint

In a blender or food processor, add all of the ingredients. Add more dairy free milk as needed to blend and get to the right consistency.

Put in the fridge for a few hours to chill, and enjoy as a dessert with toppings, as desired!

Tip

Make the consistency a bit thicker to make a yummy chocolate dip! This goes great with apple or pear slices, or fresh strawberries

Dandelion Root Latte

Servings

Ingredients

1 Dietary Suitability

1 Tbsp Dandelion Root or 1 Dandelion root tea bag

1 5 cups water

½ cup dairy free milk (we recommend almond, macadamia, or coconut milk)

1 tsp ground turmeric

1 tsp ground ginger

1 tsp Cinnamon

A pinch of ground black pepper

Optional: 1 tsp honey or other sweetener of choice

AIP, Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Low FODMAP, Low Histamine, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

Boil the water in a kettle and add the dandelion root to let steep for 5 minutes

Now heat up the dairy free milk for a few minutes, whisking or using a frother

Add the milk mixture to the dandelion root mixture, and then mix in the turmeric, ginger, cinnamon, pepper, and sweetener as desired

Tip

To make the latte more filling, add a scoop or two of collagen powder for protein and gut healing properties.

Chocolate Coconut Fat Bombs

Servings 4 Dietary Suitability

Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Kid Friendly, Low FODMAP, Low Sugar, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan

Ingredients Preparation

½ cup coconut manna/meat- we like this brand

¼ cup coconut oil, melted

¼ cup cocoa powder

A few drops of liquid pure stevia or monk fruit

Pinch of sea salt

Pinch of cinnamon (optional)

Mix all ingredients in a medium bowl until smooth

Pour into mini muffin liners and then place them tray in the freezer for 2-3 hours to harden

Take out of the liners and store in the freezer to snack on as a sweet dessert, or filling snack 1 2 3

Tip

Top with fresh pomegranate seeds, raspberries or strawberries for a sweet dessert add on and nice pairing with the richness of the chocolate.

Chocolate Covered

Berries

Servings

Ingredients

4

Dietary Suitability

1 lb berries of choicestrawberries, raspberries, cherries - washed and completely dried

1 cup no sugar added chocolate chips (we like pasha, trader joes, or blue stripes brands)

1-2 tsp coconut oil, melted

Toppings of choice: coconut flakes, cinnamon, sea salt, chopped nuts, etc

Optional: 0 5-1 tsp pure stevia or monk fruit

Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Kid Friendly, Low FODMAP, Low Sugar, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Preparation

Line a baking sheet with parchment paper

In a large Pyrex/heat safe bowl, add the chocolate chips and melted coconut oil

Heat the bowl on low over a saucepan of simmering water, or heat in the microwave for 1- 2 minutes, stirring periodically to make sure the chocolate melts and does not burn

For larger fruit, you can dip straight into the chocolate, or you can take a spoon or spatula and drizzle the chocolate over the berries on the lined baking sheet.

Before the chocolate cools over the berries, place on desired toppings.

Once done, place in the freezer for 10-15 minutes, until chocolate sets.

Store in the refrigerator 2-3 days

Tip

If serving at a party or gathering, place toothpicks in each berry/cherry before allowing them to set in the freezer so they are ready to serve once chilled

Nut Butter Protein Bites

Servings 8-10 Dietary Suitability

Ingredients

1 cup almond butter, sunflower seed butter, or tahini

1 5 cups Gluten free old fashioned oats

About 7 dates, pitted

2 scoops of protein powder (in this case, BioClear)

Dairy free milk, as needed to thin out the mixture

Optional: 2 Tbsp of a mix-in: mini chocolate chips, shredded coconut, chia seeds, cacao nibs, hemp seeds

Optional to make it more chocolatey- 1 Tbsp cocoa powder

Preparation

Place all ingredients into a mixing bowl, and use a spatula to mix everything together Add dairy free milk to loosen up the mixture if too tough.

Once it forms a well-mixed dough, use a tablespoon to scoop the mixture, and roll out little dough balls. Place in a container, and store in the fridge or freezer.

Enjoy a few bites as snacks for a boost during the day!

Tip

If you are sensitive to oats, try substituting quinoa flakes 1:1, or if grain free, substitute the oats for grain free flour like coconut, almond, or cassava.

Candida Friendly, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Kid Friendly, Low Sugar, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Chocolate Coconut Nice Cream

Servings 4 Dietary Suitability

Ingredients Preparation

4 bananas, peeled and frozen

½ cup full fat coconut milk

1 tsp vanilla extract

2-3 Tbsp unsweetened cocoa or carob powder

Optional: toppingsberries, mint, toasted coconut flakes, mini chocolate chips or cacao nibs, nuts of choice

In a high powered blender or food processor, add in all of the ingredients and blend until smooth and creamy. If not desired consistency, place in a loaf baking pan and place in the freezer for 1-3 hours and then scoop out and enjoy with desired toppings!

Tip

Once a banana is in prime ripe time, slice it up and store flat in a container in the freezer If multiple layers are needed, place a piece of wax or parchment paper in between the banana slice layers to prevent them from sticking together when frozen

AIP, Dairy Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Keto, Kid Friendly, Paleo, Peanut Free, Soy Free, Sugar Free, Vegan, Whole 30

Sweet Potato

Pie Bars

Servings 8-10 Dietary Suitability

Ingredients

Crust:

1.5 cup almond meal

1 egg

2 Tbsp coconut oil, melted

Pinch of sea salt

Filling:

2 medium sweet potatoes, roasted, peeled and mashed

1 tsp ground cinnamon

¾ cup cassava flour

1 tsp baking soda

1 tsp vanilla extract

2 eggs

2 Tbsp coconut oil, melted

Pinch of sea salt

Optional: 1 Tbsp maple syrup or other sweetener of choice

Optional toppings: chocolate chips, cacao nibs, or chopped walnuts or pecans

Candida Friendly, Dairy Free, Detox Friendly, Gluten Free, Grain Free, Kid Friendly, Low FODMAP, Low Histamine, Low Sugar, Paleo, Peanut Free, Soy Free, Sugar Free, Whole 30

Preparation

Preheat your oven to 375 degrees F and line an 8x8 baking dish with parchment paper, or grease with oil

In a medium bowl, add crust ingredients and mix to form a crumble. Add crust into the lined baking dish and press on the bottom to create layer

In a large mixing bowl, make the filling by whisking together the eggs, vanilla, and coconut oil.

Fold in the remaining ingredients with a spatula, until everything is well blended together.

Pour the batter into the baking dish, spreading it out evenly over the crust, and then top with optional toppings.

Bake in the oven for 30- 35 minutes, until golden at top and a toothpick comes out clean Allow to cool for 10minutes.

Cut your square slices and enjoy warm or refrigerate them and enjoy cold!

Tip

Roasting the sweet potatoes adds a nice caramelized flavor to the dish!

Lemon Olive Oil Cake

Servings 6-10

Ingredients

3 egg whites

1 Tbsp baking powder

Sweetener of choice: ¼

cup coconut sugar or 1 tsp pure monk fruit or stevia

Juice and zest from 1 lemon

½ cup olive oil

1 tsp vanilla extract

1 5 cup almond flour

Dietary Suitability

Preparation

Preheat the oven to 350 degrees F and line a round cake pan with parchment paper

In a medium bowl, add the dry ingredients: baking powder, salt, and flours, and mix together

In a separate larger bowl, add the egg, oil, vanilla, sweetener, and lemon juice. Whisk until completely combined

Now, add the dry ingredients into the wet ingredient mixture, folding in with a spatula to create a smooth batter

½ cup cassava or tapioca flour

Pinch of salt

Add the lemon zest last and fold into batter

Pour the batter into the lined cake pan and bake in the oven for 3035 minutes, until golden brown on top, and a toothpick comes out clean. Enjoy!

Tip

Serve with a sprinkle of lemon zest and fresh blueberries, or top your slice with chopped rosemary and berries for a more savory take on the dish

Candida Friendly, Dairy Free, Detox Friendly, Gluten Free, Grain Free, Kid Friendly, Low FODMAP, Low Sugar, Paleo, Peanut Free, Soy Free

Ginger Truffles

Servings 8-10 Dietary Suitability

Ingredients Preparation

6-8 Medjool dates

1 cup pecans

1 Tbsp blackstrap molasses

1 Tbsp grated ginger

2 Tbsp cocoa powder

Pinch of cinnamon

Pinch of salt

Dash of vanilla extract

1-2 tsp water

Optional for topping: cinnamon, shredded coconut, cocoa powder

Line a baking tray or large dish with parchment paper

In a food processor, add all ingredients and blend until it creates a crumbly mixture. If not blending well enough, add a tsp or 2 of water

Use a Tbsp and scoop out some of the mixture, rolling into a ball and placing on the parchment lined tray Roll the bites into the optional toppings as desired. Place the tray in the freezer for 30 minutes, and take a few out to enjoy as a refreshing dessert! Store in the refrigerator for up to 5 days.

Tip

To give the truffles a more desirable look when serving, lightly dust them with coconut flakes, cocoa powder, or cinnamon

Free, Detox Friendly, Egg Free, Gluten Free, Grain Free, Paleo, Peanut Free, Soy Free, Vegan

Cinnamon Chia Pudding

Servings 4-6 Dietary Suitability

Ingredients

1/2 cup chia seeds

2 5 cups of your favorite dairy free milk

Cinnamon

Shredded coconut

Shredded chocolate

Optional: Honey, maple syrup, or sweetener of choice, to taste

Candida Friendly, Dairy Free, Detox-Friendly, Egg Free, Gluten Free, Grain Free, Kid Friendly, Low FODMAP, Low Histamine, Low Sugar, Nut Free, Paleo, Peanut Free, Soy Free, Vegan, Whole 30

Preparation

Mix chia and milk over low heat until chia expands and pudding thickens Add more liquid or chia to get thicker consistency. Add cinnamon to taste and add optional flavors if desired.

Best served warm If leftovers, store in the fridge for up to 5 days. 1 2 3

Tip

Store individual servings in mason jars and add some collagen or protein powder to make a delicious filling breakfast! Top with berries for some added antioxidants and vibrant color.

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