FOOD & NUTRITION

Eat Real Food. Stay away from sugar and junk food. The biggest positive change you can make in how you eat is to eliminate sugar and all refined carbs from your diet. Dependence on sugar is linked to a wide variety of disorders, from symptoms such as poor energy, intestinal bloating, hormone imbalance and increased body fat, to diseases such as Type 2 diabetes, Alzheimer’s and heart disease. Read how sugar addiction can be a serious roadblock to better health:

BREAKFAST 

EGG STUFFED AVOCADO

Serves: 1-2
Prep: 10 minutes
Cooking: 5-10 minutes

  • 1-2 avocados

  • 1-2 eggs

  • ¼ cup scallions

  • ¼ cup cilantro

  • ¼ cup salsa

  • ¼ cup sour cream

Step 1
Cut avocado in half, remove pit and peel.

Step 2
Fill pit cavity with scrambled or over-easy egg. Top with scallions, cilantro, salsa and sour cream.

EGG STUFFED AVOCADO

Serves: 1-2
Prep: 10 minutes
Cooking: 5-10 minutes

  • 1-2 avocados

  • 1-2 eggs

  • ¼ cup scallions

  • ¼ cup cilantro

  • ¼ cup salsa

  • ¼ cup sour cream

Step 1
Cut avocado in half, remove pit and peel.

Step 2
Fill pit cavity with scrambled or over-easy egg. Top with scallions, cilantro, salsa and sour cream.

PHIL'S SHAKE

Serves: 2

  • 2 soft-cooked eggs

  • 1 apple, pear, peach or the other in-season fruit

  • ½ cup blueberries (fresh or frozen)

  • 1 cup leafy greens such as fresh raw baby kale, cilantro, parsley, spinach.

  • 1 medium carrot and/or one small beet root.

  • 1 tablespoon raw whole sesame and or raw whole flax seeds

  • 1 one-inch chunk fresh ginger root

  • 8 oz. water

Step 1
Soft-cook eggs and allow to cool. Cut larger pieces of fruit and vegetables coarsely.

Step 2
In a good blender, simply combine all ingredients and blend until smooth.

EGG STUFFED AVOCADO

Serves: 1-2

  • 1-2 avocados

  • 1-2 eggs

  • ¼ cup scallions

  • ¼ cup cilantro

  • ¼ cup salsa

  • ¼ cup sour cream

Step 1
Cut avocado in half, remove pit and peel.

Step 2
Fill pit cavity with scrambled or over-easy egg. Top with scallions, cilantro, salsa and sour cream.

LUNCH

AVOCADO MISTO SALAD

Serves: 2
Prep: 10 mins
Cooking: 0 mins

  • 2 tbs miso

  • 1 avocado sliced

  • 1 tbs raw sesame oil

  • 2 tsp rice-wine vinegar

  • 2 tbs raw sesame seeds

Step 1
Mix well: miso, raw sesame oil and rice-wine vinegar.

Step 2
Pour over sliced avocado and sprinkle with raw sesame seeds.

LENTIL TABOULI

Serves: 2
Prep: 10 minutes
Cooking: None

  • 2 cups cooked lentils (leftover and cold)

  • ½ cup parsley, chopped fine

  • 1 cup diced tomatoes

  • 1 clove crushed garlic

  • ¼ tsp cardamom

  • 1 tbs lemon juice, freshly squeezed

Step 1
Finely chop parsley and tomatoes (fresh or whole stewed).

Step 2
Add lentils (leftover from previous day), salt, crushed garlic, cardamom and lemon juice.

KALE WITH DICED CHICKEN

Serves: 2
Prep: 10 minutes
Cooking: None

  • 4 cups chopped kale

  • ⅛ cup dried currants

  • ½ cup grated cucumber

  • ½ cup grated carrots

  • ⅛ red onion, thinly sliced

  • 1 tbs extra-virgin olive oil

  • 2 tsp balsamic vinegar

Step 1
Finely chop kale and massage kale with olive oil and salt in a large freezer bag, add dried currants, grated cucumbers, carrots, thinly sliced red onions and balsamic vinegar.

Step 2
Top with leftover diced chicken and serve.

EGG STUFFED AVOCADO

Serves: 2
Prep: 10 minutes
Cooking: None

  • 2 cooked hamburgers

  • 2-4 large crisp lettuce leaves

  • 1 tomato, sliced

  • ½ onion, sliced

  • 1 avocado, sliced

  • 2 sliced cooked bacon

  • 2 tsp mustard

Step 1
Wash lettuce leaves and slice onions, tomatoes and avocados.

Step 2
Fill large lettuce leaves with burgers left over from previous evening. Add other vegetables, bacon and mustard.

DINNER

AVOCADO MISTO SALAD

Serves: 2
Prep: 10 mins
Cooking: 0 mins

  • 2 tbs miso

  • 1 avocado sliced

  • 1 tbs raw sesame oil

  • 2 tsp rice-wine vinegar

  • 2 tbs raw sesame seeds

Step 1
Mix well: miso, raw sesame oil and rice-wine vinegar.

Step 2
Pour over sliced avocado and sprinkle with raw sesame seeds.

LENTIL TABOULI

Serves: 2
Prep: 10 minutes
Cooking: None

  • 2 cups cooked lentils (leftover and cold)

  • ½ cup parsley, chopped fine

  • 1 cup diced tomatoes

  • 1 clove crushed garlic

  • ¼ tsp cardamom

  • 1 tbs lemon juice, freshly squeezed

Step 1
Finely chop parsley and tomatoes (fresh or whole stewed).

Step 2
Add lentils (leftover from previous day), salt, crushed garlic, cardamom and lemon juice.

SHRIMP CURRY

Serves: 2

  • 1 pound large wild shrimp

  • 2 cups chopped broccoli, or

  • 2 cups chopped snap peas

  • 2 cloves garlic, finely chopped

  • ¼ cup toasted coconut

Step 1
Thaw and drain large wild shrimp. In large freezer bag, toss shrimp with curry, chopped garlic, salt and cayenne pepper. Chop broccoli or snap peas.

Step 2
Heat skillet and add shrimp, then add ghee or coconut oil. Cook until shrimp are pink (avoid overcooking) and remove from pan. Add chopped broccoli or snap peas to pan, cover and steam until tender. Mix together with shrimp, sprinkle with
toasted coconut. Save some shrimp for tomorrow’s lunch.

BURGER DELUXE

Serves: 2

  • 1-1½ pounds natural grassfed hamburger

  • 2 cups chopped zucchini

  • 1 tbs basil, chopped

  • 1 tsp oregano

  • ½ tsp turmeric

  • ½ tsp sea salt

  • 1 tomato, sliced

  • ½ onion sliced

Step 1
Form burgers using about 5-6 ounces per patty. In a hot skillet, cook burgers until done, remove from pan. (Make enough for lunch tomorrow).

Step 2
Add to skillet chopped zucchini, basil, oregano, turmeric and salt. Serve with fresh tomato and onion slices.