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This edition was published in the United States of America by Dr. Ritamarie Loscalzo.
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The techniques and advice described in this book represent the opinions of the author based on her training and experience. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein.
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Introduction
This recipe guide includes recipes designed to boost nitric oxide production and protect your heart and vessels from damage. They are quick and easy to make. All are gluten-free, sugar-free, keto-friendly, and plant-based. There is no flour, dairy, or eggs in any of them.
Enjoy your journey to optimal heart health.
Dr. Ritamarie Loscalzo MS, DC, CCN, DACBN
Cilantro Pesto
INGREDIENTS
1/2 cup pumpkin seeds
1/2 cup hemp seeds
1/2 cup sprouted walnuts
1 bunch cilantro
1 teaspoon flax oil
1 clove garlic
1/4 teaspoon of Himalayan, Kimchi salt, or other quality salt or to taste
DIRECTIONS
Process pumpkin seeds, hemp seeds, and sprouted walnuts in food processor. 1. Add cilantro and process. 2. Add flax oil, garlic, and salt and process. 3. Pour into bowl. 4.
Tahini Dip/Sauce
INGREDIENTS
1/2 cup tahini
1/4 cup lemon juice
1/4 teaspoon toasted sesame oil
1 teaspoon coconut aminos
1-inch fresh ginger
1-inch fresh turmeric
1 clove garlic
1/2 cup water
Salt if needed
DIRECTIONS
Blend all ingredients except salt in Vitamix. 1. Taste and add salt if needed. 2. Add more water if needed for consistency. 3. Blend and pour into bowl. 4.
Spicy Dip/Sauce
INGREDIENTS
1/2 cup macadamia nuts
1/2 cup sprouted walnuts
1/2 cup hemp seeds
3/4 cup water
1/4 cup lemon juice
1/4 -1/2 teaspoon kelp
1 clove garlic
1/2 teaspoon chipotle
Small handful arugula
Himalayan salt to taste
1/4 teaspoon konjac powder if making dip
1/2 teaspoon sriracha, if desired for spicy
DIRECTIONS
Blend all ingredients except konjac and sriracha in Vitamix. 1. Add sriracha if desired and blend. 2. Add konjac powder if needed for thickness and let sit for 5 minutes. 3. Place in bowl. 4.
Wraps, Sandwiches, Boats
INGREDIENTS
For wraps, choose coconut wraps, nori, collard greens, or hearts of Romaine For sandwiches, choose jicama slices, red bell pepper, chia crisps, or cucumber slices For boats, choose cucumber. Choose from fillings above as desired Choose toppings such as sprouts, baby greens, sauerkraut, or others as desired
DIRECTIONS
1.
For wraps, choose one of the wraps above, spread with pesto, tahini dip, and/or spicy dip, add toppings such as sprouts, sauerkraut, and baby greens as desired. Fold like a burrito.
2.
For sandwiches, chose one of the sandwich choices above, spread with one of the fillings above, and top with toppings as desired.
3.
For boats, scoop out inside of cucumber, fill with toppings above as desired, top with toppings as desired.
Sesame Noodles
INGREDIENTS
1 bag konjac noodles or zucchini noodles Tahini sauce from above
DIRECTIONS
If choosing konjac noodles, rinse and drain noodles and place in a bowl. 1. If using zucchini noodles, spiralizer in spiralizer and place in a bowl.
2. Pour tahini sauce over noodles and stir. 3. Add more toasted sesame and stir. 4.
Cauliflower Rice
INGREDIENTS
Head cauliflower
DIRECTIONS
Process in food processor until rice-like. 1. Place in bowl. 2. Can be used for rice pudding or Thai coconut curry. 3.
Coconut Sauce
INGREDIENTS
1/2 cup coconut butter
1/4 cup water
Vanilla extract to taste
Cinnamon to taste
DIRECTIONS
Blend coconut butter and water in Vitamix. 1. Add vanilla extract and cinnamon to taste. 2.
Rice Pudding
INGREDIENTS
Small bowl of cauliflower rice
Coconut sauce, above Sprinkle cinnamon
DIRECTIONS
Pour coconut sauce over cauliflower rice and stir. 1. Sprinkle with cinnamon. 2.
Easy Baklava
INGREDIENTS
Coconut wrap
Almond butter
Cacao powder
English Toffee Stevia
Coconut
Cacao nibs
DIRECTIONS
Cut coconut wrap diagonally. 1. Spread one piece with almond butter. 2. Sprinkle cacao powder 3. Sprinkle English Toffee Stevia and spread. 4. Sprinkle with coconut. 5. Sprinkle with cacao nibs. 6. Put other piece of coconut wrap on top. 7. Cut into smaller triangles. 8.
Chocolate Almond Butter Cups
INGREDIENTS
1/4 cup cacao butter, melted
2 heaping tablespoons cacao powder
2 droppers chocolate stevia
2 tablespoons nut butter
1 dropper vanilla stevia
1 tablespoon cacao butter
DIRECTIONS
Combine cacao butter, cacao powder, and chocolate stevia.
1. Stir or blend. 2. Spread chocolate mixture in bottom of molds, leaving room for two more layers.
3. Place in freezer. 4. For filling, mix nut butter, vanilla stevia, and cacao butter together.
5. After first layer of chocolate has hardened, spread layer of nut butter mixture on top of first layer.
7.
6. Spread another layer of chocolate mixture on top of nut butter mixture and place in freezer.
Wrap
INGREDIENTS
paleo wraps
HUMMUS
INGREDIENTS:
2 zucchinis
4 tablespoons of tahini
4 tablespoons of lemon juice
1/2 teaspoon of paprika
dash of salt
1/2 teaspoon of cumin
DIRECTIONS
HUMMUS:
2.
1. Blend remaining paprika, salt, cumin, and blend.
Cut zucchini in slices and combine with tahini, lemon juice, and garlic in food processor.
2. PALEO WRAP:
Cut wrap in quarters. 1. Fill wrap pieces with chopped celery, cucumbers, bell peppers, shredded lettuce, sprouts, and hummus as the topping.
CONTINUED ON NEXT PAGE...
Wrap
INGREDIENTS
paleo wraps
HUMMUS INGREDIENTS:
2 zucchinis
4 tablespoons of tahini
4 tablespoons of lemon juice
1/2 teaspoon of paprika
dash of salt
1/2 teaspoon of cumin
DIRECTIONS
JICAMA SANDWICH:
3.
Cut the jicama in slices. 1. Add the hummus on the bottom, then add your cut vegetables. 2. Add another piece of jicama as the top of the sandwich.
2. STUFFED BELL PEPPERS:
Cut bell pepper in half. 1. Add the hummus and fill it with sliced vegetables.
Mint Chocolates
INGREDIENTS
2 tablespoons of tahini
2 tablespoons of coconut butter
1 tablespoon of carob
1 teaspoon of protein powder
1 teaspoon of green powder
1 teaspoon of coconut oil
12 drops of chocolate stevia
2 drops of peppermint oil
DIRECTIONS
1. Stir in protein powder, green powder, and coconut oil.
Place tahini, coconut butter, and carob together and stir.
2. Add chocolate stevia and peppermint oil.
3. Stir together. 4. Place in molds to freeze. 5.
Arame Carrot Salad
INGREDIENTS
1 cup arame
2 cloves garlic, crushed
2 tablespoons grated ginger
1 bunch basil, chopped or 1/4 to 1/2 cup dried
1 bunch cilantro, chopped
1 tablespoon sesame oil
1 medium lime, juiced
1 medium lemon, juiced
1/4 cup water, from soaking arame
1-2 cups carrot, shredded
1/4 teaspoon sea salt
DIRECTIONS
1. Combine garlic, ginger, basil, and cilantro.
Soak arame for at least 10 minutes in enough water to cover, until it softens.
2. Juice lemon and lime.
3. Drain arame.
5.
4. Combine lemon and lime juice with chopped garlic, ginger, cilantro and basil, sesame oil and enough soak water from the arame to make a salad dressing consistency.
6.
Toss dressing over arame and shredded carrots. Serve as a side salad or over a bed of lettuce.
Deep Sea Green Pesto
INGREDIENTS
3 cloves garlic, raw
1/4 cup walnuts
2 cups kale, raw, chopped
1/2 lb. spinach, raw
1/8 cup olive oil
1 cup fresh basil, or 1/4 cup to 1/2 cup dried
1 cup sea vegetables, soaked and drained
1/2 teaspoon pink sea salt
DIRECTIONS
Soak kelp in water while preparing the remainder of the ingredients.
1. Put the remaining ingredients in the food processor (add in small batches if necessary depending on the capacity of the food processor).
2. Squeeze the liquid out of the kelp and add to processor.
3. Process until smooth. 4. Adjust salt and basil to desired taste. 5.
Veggie Wrap
INGREDIENTS
Any gluten-free, raw tortilla or large green leaf as the wrap
mixed greens
slice onion
Creamy Nut Cheese
avocado broccoli sprouts
tomato (if night shades okay)
DIRECTIONS
Layer a variety of ingredients onto chosen wrapper and enjoy.
Chia Gel
INGREDIENTS
1/2 cup chia seeds
2 1/2 cups water
DIRECTIONS
1. Shake or mix well.
3.
Put chia and water into a quart sized Mason jar or a glass bowl that can be covered.
2. Allow to stand at room temperature for 8 hours or overnight or for 12 or more hours in the refrigerator. Store up to a week in the refrigerator.
Personal Note
This is the base for several of the chia dishes. This recipe makes enough for 4 days of chia porridge.
Creamy Nut Cheese
INGREDIENTS
1 cup cashews, macadamia nuts or a combination, soaked 4 - 6 hours if possible
1 large lemon, juice of
1/2 cup water
1/4 teaspoon sea salt
1 tablespoon nutritional yeast (optional) – gives a more “cheesy” flavor
DIRECTIONS
Put all ingredients into blender or Vitamix.
1. Blend on high speed for several minutes. Mixture should be thick and creamy.
3.
2. Adjust amount of water for desired consistency.
Creamy Nut Cheese
OTHER VARIATIONS:
Other nuts, like pine nut, Brazil nuts or almonds can be substituted for the cashews or macadamia nuts. The resulting cheese will not be as white and creamy as when using cashews and macadamia nuts, and the taste will be somewhat stronger. For “cheddar cheese”, use red bell pepper instead of all or part of the water. Put the red bell pepper in the blender and blend until liquefied. Add a little bit of water if needed to get the blender moving. Add the remaining ingredients, except the water, and blend. Add water if needed to thin to desired consistency.
Anti-Inflammatory Noodles
INGREDIENTS
1 package Konjac noodles
1/4 cup walnuts
1/3 cup Chia Gel
2 tablespoons lime juice*
2 tablespoons lemon juice*
1/4-inch chunk fresh turmeric
1/2-inch chunk of fresh ginger
1/4 teaspoon kelp powder
1/8 bunch parsley
1 level teaspoon shitake powder
1/2 cup water
1/2 celery stalk
2 tablespoons Artisana
Coconut Butter
1/4 teaspoon sea salt
1 handful of mixed greens
DIRECTIONS
1. Blend all remaining ingredients except mixed greens into a creamy sauce.
3.
Rinse noodles, drain, and them place on a plate or in a bowl.
2. Put massaged greens on noodles and mix well, then top with sauce.
Personal Note
You may substitute apple cider vinegar for the lime/lemon juice.
Anti-Inflammatory Soup
INGREDIENTS
6 stalks/heads broccoli
1-inch chunk fresh ginger
1/2-inch chunk fresh turmeric
1/4 cup ground walnuts
1/4 cup ground flax
2 celery stalks
1/4 cup lemon juice
1 red bell pepper or carrot
DIRECTIONS
Blend until creamy.
1/2 cup macadamia nuts
1 tablespoon shitake, ground lightly
1 small zucchini
1/4 - 1/2 teaspoon sea salt
1/2 avocado
1 handful of fresh onions
1/2 teaspoon garlic powder or 1 whole clove
2 teaspoon cordyceps mushroom powder
Onion Rings
INGREDIENTS
2 large onions, sliced thinly into rings
1/2 cup ground sesame seeds
1/2 cup ground flax
1/2 teaspoon garlic powder
1/4 teaspoon sea salt
1/8 - 1/4 teaspoon kelp powder
1/8 - 1/4 teaspoon cayenne powder
DIRECTIONS
Excluding the onions, put remaining ingredients into a bag and mix well.
1. Put onion rings in small batches in the bag, shake and coat well.
2. Remove and place on dehydrator mesh tray.
3. Continue until all your onion batches are coated and placed on the tray.
5.
4. Dehydrate at 118°F degrees for 24 hours.
Heart-Friendly Paté
INGREDIENTS
1 cup macadamia nuts
1 cup cashews
4 small lemons
1/3 cup watercress
1/2 cup fresh parsley
1/2 cup arugula
4 olives
1 teaspoon granulated garlic
2 tablespoons dill powder
red chili powder, to taste paprika, to taste
1/2 teaspoon pink Himalayan
sea salt
roasted garlic or onion slices (optional)
enough water to almost cover nuts in a blender
DIRECTIONS
Blend until smooth.
VARIATIONS
Instead of blending the greens, chop them finely and stir into the paté. It will look like you added basil. Dip avocado into the paté. Spread the dip onto celery. You can change a dip into a sauce or salad dressing by adding water or lemon juice to the dip.
Heart-Friendly Roll-ups
INGREDIENTS
1 recipe Heart-Friendly Paté
Any or all of the following wraps:
dinosaur kale
collard green leaves
romaine leaves
nori
Any or all of the following fillings:
sprouts
fennel – thinly sliced
celery
umeboshi plum paste
wasabi powder
ginger
tamari (gluten-free soy sauce)
coconut aminos
DIRECTIONS
Lay leaf on cutting board or sushi mat. 1.
Layer the paté along with toppings and sauces on top of the leaf or nori sheet. 2. Roll and enjoy 3.
sauerkraut
arugula or other greens
tomato
avocado
cucumber slices
shredded carrots
shredded lettuce
red bell pepper slivers
Heart-Smart Salad
INGREDIENTS
1 recipe Heart Friendly Paté
1/2 cup water
8 cups of a variety of greens: lettuce, arugula, spinach, watercress
1 cup fennel, thinly sliced
1 cup sprouts
1 cup celery, thinly sliced
1 cup watercress
1/2 cup shredded beets
DIRECTIONS
Put paté and water in blender and blend until smooth for salad dressing.
3.
1. Combine the remaining ingredients in a large bowl. 2. Add dressing and toss well.
Raw Avocado Chocolate Mousse
INGREDIENTS
2 ripe avocados
1/2 cup raw cacao powder
1/2 cup coconut yogurt (or other type of yogurt)
1 tsp vanilla extract
1/2 tsp stevia or Luo Han Guo (to taste)
A pinch of sea salt
1 tbsp. Lemon juice
A little water if needed
DIRECTIONS
Blend all ingredients in a food processor until smooth and creamy. 1. Adjust sweetness to taste. 2. Serve chilled, topped with fresh berries or a sprinkle of cacao nibs. 3.
Chia Seed Pudding
INGREDIENTS
1/4 cup chia seeds
1 cup unsweetened almond milk (or other plant-based milk)
1/2 tsp vanilla extract
1/2 tsp stevia or Luo Han Guo (to taste)
Fresh berries or sliced nuts and hemp seeds for topping
DIRECTIONS
Mix chia seeds, almond milk, vanilla extract, and sweetener in a bowl.
1. Let it sit for 10 minutes, then stir again to prevent clumping.
2. Refrigerate for at least 2 hours or overnight.
4.
3. Serve topped with fresh berries or nuts.
Raw Coconut Lime Energy Balls
INGREDIENTS
1 cup shredded unsweetened coconut
1/4 cup coconut oil
Zest and juice of 1 lime
1 tsp vanilla extract
1/2 tsp stevia or Luo Han Guo (to taste)
DIRECTIONS
Blend all ingredients in a food processor until well combined. 1. Roll mixture into small balls. 2. Refrigerate for at least 30 minutes to firm up. 3.
Store in the refrigerator and serve chilled. 4.
Heart-Healthy Dip or Dressing
INGREDIENTS
½ cup Walnuts
½ cup Hemp seeds
2 scoops (about 1 tsp - more if desired) Blue Spirulina
5 cloves Black Garlic
1 tsp Turmeric
1 tsp Annatto powder
1 tablespoon Fermented beet powder
Green salt to taste
½ tsp Kelp
1 cup arugula
DIRECTIONS
Add all ingredients to the blender and process until smooth. Add extra water if needed to achieve desired consistency,
Raw Lemon Poppy Seed Energy Balls
INGREDIENTS
1 cup raw walnuts
1/2 cup raw cashews
Zest of 1 lemon
Juice of 1 lemon
1 tbsp hemp seeds
1/2 tsp stevia or Luo Han Guo (to taste)
A pinch of sea salt
DIRECTIONS
Process walnuts and cashews in a food processor until finely ground. 1. Add lemon zest, lemon juice, hemp seeds, sweetener, and sea salt. 2. Blend until the mixture forms a dough-like consistency.
3. Roll the mixture into small balls. 4. Refrigerate for at least 30 minutes to firm up. 5.
Store in the refrigerator and serve chilled. 6.
Blue Cheese Dip
or Dressing
INGREDIENTS
½ cup cashews and/or macadamia nuts
½ cup Hemp seeds
2 scoops (about 1 tsp - more if desired) Blue spirulina
1 tablesopoon lemon juice or more to taste
1 cup arugula
Salt to taste
DIRECTIONS
Add all ingredients to the blender and process until smooth. Add extra water if needed to achieve desired consistency,
Process pecans in a food processor until finely ground.
2. Blend until the mixture forms a dough-like consistency.
5.
3. Roll the mixture into small balls. 4. Refrigerate for at least 30 minutes to firm up.
6.
Store in the refrigerator and serve chilled.
Beet and Arugula Salad
INGREDIENTS
1 beet, shredded
1 carrot, shredded
1 zucchini, shredded
1 cup kale, shredded
1 cup arugula
½ cup hemp seeds
1 small avocado
Juice of 1 lime
½ tsp turmeric
1 inch slice of ginger, grated
DIRECTIONS
Put all the shredded veggies in a large bowl on top of the arugula.
1. Dice the avocado and add it to the bowl.
2. Add the lime juice and hemp seeds.
3. Sprinkle with herbs.
5.
4. Toss to combine well.
About
Dr. Ritamarie Loscalzo
MS, DC, CCN, DACBN
rie Loscalzo is passionately to transforming our current broken used system into a true health care re all practitioners are skilled at root causes of health challenges ncient healing wisdom married with entific research to restore balance.
der of the Institute of Nutritional gy, Dr. Ritamarie specializes in g health and nutrition practitioners and reverse the root causes of s by using the science of functional s and the wisdom of nature to ance to hormones, which control m in the human body.
Students and graduates, as well as colleagues, refer to the Institute of Nutritional Endocrinology as the "Harvard of online functional medicine training."
Dr. Ritamarie is a licensed Doctor of Chiropractic with Certifications in Acupuncture, Nutrition, Herbal Medicine, and HeartMath®. She’s also certified as a living foods chef, instructor, and coach. A best-selling author, speaker, and internationally recognized nutrition and functional health authority with over 30 years of clinical experience, Dr. Ritamarie offers online courses, long-distance coaching and counseling, and deeply empowering and informative live events.
For more recipes like this, which provide energizing support for your body systems and hormones, check out the Body Freedom Nutrition Lab.
