Related to mint, rosemary is a small evergreen shrub prized for its aroma and flavor as well as its healing properties. Rosemary stimulates the immune system, improves digestion and increases circulation. Native to the Mediterranean, rosemary is now cultivated in temperate regions throughout the world.

Prep

• 1 medium winter squash
• 1 tablespoon extra virgin olive oil
• 1 sweet onion
• 6 cloves garlic
• 2 celery stalks
• 2 carrots
• 3 cups broccoli
• 2 sprigs fresh rosemary
• 2 sprigs fresh thyme
• 1 bay leaf
• 1 can garbanzo beans

Preheat oven to 350°.

Cut squash in half, remove seeds. Spread oil on cut sides. Place cut side down in baking dish and bake 45 minutes to an hour, until squash is soft.

While squash is baking, prep remainder of ingredients.

Peel and chop onion. Finely chop garlic. Chop celery and carrots. Chop broccoli crowns, and peel and chop broccoli stems. Place rosemary, thyme and bay leaf in an herb bag. Rinse and drain beans.

When squash is finished, scoop out flesh and cut into bite-sized chunks.

Stovetop

• 2 tablespoons extra virgin olive oil
• 1 pound bison stew meat
• ½ teaspoon chile powder
• ½ teaspoon cumin
• 2 quarts beef broth
• 2 tablespoons apple cider vinegar

Sauté onions over medium heat, with extra virgin olive oil, in a large Dutch oven or soup pot, until soft.

Add bison and continue to cook, stirring frequently, until browned on all sides.

Add garlic, celery, carrots spices, broth, beans and apple cider vinegar. Bring to a boil, then reduce heat. Add herb bag and simmer for 10 minutes.

Add broccoli and squash and cook for a further 10 minutes.

Serve
Remove herb bag and ladle stew into bowls. Enjoy!

Preparation: 10 minutes, plus 1 hour to bake
Serves: 4

If red kuri is not available in your area, feel free to substitute a winter squash of your choice. Red kuri is a naturally sweet, versatile squash that is great for baking and stuffing, in addition to stir-frys and curries. Kuri, like all winter squash, is high in vitamins A, C, riboflavin and thiamin, as well as the minerals calcium, potassium and iron and an excellent source of fiber. Winter squash have anti-inflammatory, antioxidant and blood sugar benefits. Enjoy this beautiful dish on a crisp autumn’s day.

Prep

• ½ cup coconut, shredded
• 1 medium red kuri squash
• 1 tablespoon coconut oil
• 1 sweet onion
• 2 cloves garlic
• 2-inch piece fresh ginger
• 3 cups cauliflower
• 2 cups kale
• 1 lime
• quinoa

Preheat oven to 350°.

Toast coconut in a dry skillet over medium heat, 2-3 minutes, stirring constantly.

Cut squash in half; spread 1 tablespoon coconut oil on cut sides. Place in a baking dish cut sides down and bake for 30-45 minutes, or until tender.

While squash is baking, prep other ingredients. Peel and dice onion. Peel and press or mince garlic. Grate ginger. Chop cauliflower and kale. Juice lime.

Following package instructions, make enough quinoa for 4 servings.

Curry

• 2 tablespoons coconut oil
• 2 teaspoon coriander, ground
• ½ teaspoon salt
• 1 teaspoon turmeric
• 1 teaspoon mustard, ground
• 1 teaspoon chile powder, ground
• ½ teaspoon cayenne, or to taste
• ½ teaspoon cumin
• ¼ teaspoon cardamon
• 2 cups chicken broth
• 1 can coconut milk

Sauté onion, garlic and ginger in 2 tablespoons coconut oil in a Dutch oven or soup pot over medium heat. When onion is translucent, add cauliflower, spices and chicken broth. Simmer 20 minutes, or until cauliflower is al dente.

When squash is cooked, scoop out flesh and add to cauliflower. Stir in kale, coconut milk and lime juice. Simmer until kale is bright green and tender, stirring occasionally.

Serve
Ladle over quinoa and sprinkle toasted coconut on top.

Preparation: 30 minutes active, plus 45 minutes to bake
Serves: 4

Your efforts will be well rewarded, though. Moist and flavorful, the turkey basks in a delicious and well-balanced sauce. Many healing ingredients comprise this meal. Fennel is closely related to parsley, carrots and dill. It has played an important role in the traditional food culture of France and Italy, dating back to ancient times. Supporting many of the body’s systems, fennel is particularly helpful for cardiovascular and colon health.
 
Prep

• 1 bunch green onions
• 2 bulbs fennel
• ¼ pound shiitake mushrooms
• 1 bunch chard
• 2 cloves garlic
• 2 inches fresh ginger

 
Roughly chop onions, fennel, mushrooms and chard. Peel and mince or press garlic. Grate ginger.
 
Marinade

• 2 inches fresh ginger
• 2 limes
• 2 teaspoons toasted sesame oil
• 2 tablespoons tamari
• 2 tablespoons freshly ground black pepper
• 2 pounds turkey cutlets

 
Grate ginger. Juice limes. In a small bowl, whisk together sesame oil, ginger, tamari, lime juice and pepper. Marinate turkey in this mixture for 1 hour.
 
Rice

• 2¼ cups chicken broth
• 1 can coconut milk
• 2 cups uncooked sprouted rice
• ½ teaspoon salt

 
Meanwhile, start rice; bring 2¼ cups chicken broth and 1 can coconut milk to a boil over medium-high heat. Stir in rice and ½ teaspoon salt; cover and reduce heat to low. Simmer 20 minutes or until rice is tender. Remove from heat, set aside.
 
Turkey

• 4 tablespoons coconut flour
• 2 tablespoon coconut oil

 
When the marinating hour is nearly up, preheat oven to 350°. Oil a large, ovenproof skillet and heat over medium-high heat.
 
Remove turkey from marinade, discard marinade. Dust with coconut flour and fry about 1 minute on each side.
 
Cover and bake until turkey reaches an internal temperature of 170°, or about 10 – 15 minutes. Remove from pan and set aside.
 
Sauce

• 3 tablespoons tamari
• 3 tablespoons rice vinegar
• 1½ tablespoons red wine vinegar
• 3 tablespoons maple syrup
• 3 tablespoons almond butter

 
For the sauce, whisk together fresh ginger, tamari, rice vinegar, red wine vinegar, maple syrup, almond butter and 2 tablespoons water. Set aside.
 
Vegetables

• 2 tablespoons coconut oil
• ¼ cup chicken broth

 
Sauté green onions and garlic in coconut oil over medium heat. Add fennel and mushrooms, continue to cook, stirring frequently until mushrooms soften. Add broth and chard and cook until bright green. Toss veggies with some of the sauce.
 
Serve
Serve veggies and turkey over rice, with a drizzle of sauce.
 
Preparation: 1 hour and 45 minutes
Serves: 4

These fabulous egg bites are perfect for those busy mornings. Make a batch on the weekend, or the night before and enjoy a quick and easy breakfast. Or throw a couple in a cooler and take them with you for a nutritious mid-morning snack. Millet is thought to have originated in Ethiopia, where it has been used since prehistoric times. Although it has been in use in India, Africa and Asia since ancient times and in Eastern Europe since the middle ages, it has only recently begun to be appreciated in Western Europe and North America. Millet is an excellent source of copper, phosphorus, manganese and magnesium. These minerals help it to provide heart protective benefits, as well as help to repair tissues and lower the risk of Type 2 Diabetes.
 
Prep

• 1 cup spinach
• 2 cups shiitake mushrooms
• ⅓ cup green onions
• 1 large clove garlic

 
Roughly chop spinach. Chop mushrooms and green onions. Peel and press garlic.
Preheat oven to 350˚. Oil muffin tin or use liners if you prefer.
 
Stovetop

• ½ cup uncooked millet
• 2 cups water
• ½ teaspoon salt

 
Toast millet in a medium-sized pot over medium heat, stirring occasionally. Add water and salt, cover and increase heat to boil. Reduce heat slightly and continue to cook until water is absorbed.
 
Bake

• 6 eggs
• 1 cup coconut milk
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 teaspoon turmeric

 
In a medium bowl, whisk eggs, coconut milk, salt, pepper, turmeric and garlic. Toss together with millet, spinach, mushrooms and green onions; mix very well. Spoon into muffin cups; bake 10-12 minutes, or until lightly firm to the touch.
 
Serve

• ½ cup parmesan, shredded
  

 
Sprinkle with cheese as soon as they come out of the oven; allow to cool slightly before serving.
 
Preparation: 45 minutes
Serves: 4

Try the simple act of baking your eggs in muffin tins, not only is it a nice diversion, they are also portable for a nice picnic or snack on the go. These egg cups are packed with vitamins and minerals, featuring kale and shiitake mushrooms. Kale has been extensively studied for its role in cancer prevention, it also has antioxidant and anti-inflammatory nutrients, as well as vitamins such as K, A and C and minerals such as manganese and copper. Shiitake mushrooms have been used medicinally in Asia for 6000 years and are only recently becoming known in the west for their abundant benefits. They are a great non-animal source of iron, as well as pantothenic acid (vitamin B5) and selenium.
 
Prep

• 1 yellow onion
• 3 cups shiitake mushrooms
• 2 leaves kale
• 2 cloves garlic

 
Finely chop onion, mushrooms and kale. Peel and press or mince garlic.
 
Sauté

• 1 teaspoon turmeric
• ½ teaspoon thyme, dried
• ½ teaspoon oregano
• 1 teaspoon salt
• 1 teaspoon freshly ground pepper
• 1 tablespoon olive oil
• 1 tablespoon butter

 
In a large frying pan, sauté onion, garlic, turmeric, thyme, oregano, salt, pepper, in olive oil and butter over medium heat until onions begin to soften and spices are fragrant. Add mushrooms and kale and continue to cook, stirring frequently, until kale is bright green.
 
Bake

• 10 eggs
• ½ cup Parmesan cheese

 
Distribute mushroom mixture to 10 muffin tins. Crack an egg into each tin. Distribute cheese amongst tins. Bake for 12 minutes at 400°.
 
Serve
Allow to set for a few minutes before serving. Enjoy!
 
Preparation: 45 minutes
Serves: 6

The rich medley of textures and flavors blend beautifully, adding interest and delight to the ground turkey. Healing herbs and spices enhance turkey’s natural gifts. Turkey is rich in vitamins B3 and B6, as well as the protein, selenium and phosphorus. Turkey provides a fair amount of Omega-3 and works to lower the Omega-6: Omega-3 ratio. Turkey is associated with a decreased risk for pancreatic cancer, and aids in stabilizing insulin level.
 
Prep

• ½ cup shallots
• 3 cloves garlic
• 2 teaspoons fresh thyme
• 1 tablespoon fresh basil
• 3 leaves chard
• 1 lemon
• 1 tablespoon mint leaves
• 1 tablespoon chives
• 1 bunch green onions
• 1 cucumber

 
Blend in a food processor, or use a knife to finely chop shallots, garlic, thyme, basil and chard. Set aside.
 
Juice enough lemon for 1 teaspoon and zest enough lemon for ½ teaspoon. Chop mint leaves, chives and green onions. Seed and dice cucumber.
 
Sauce

• 1 cup plain Greek yogurt
• ½ teaspoon Himalayan salt

 
Toss yogurt and salt with cucumber, mint leaves, chives and green onions. Mix well and set aside.
 
Patties

• ½ teaspoon turmeric
• ½ teaspoon pepper
• ½ teaspoon Himalayan salt
• 1 pound ground turkey meat
• 1 tablespoon hemp hearts
• 2 tablespoons coconut oil

 
Mix lemon zest, turmeric, pepper and salt with chard mixture. Fold in turkey and mix well. Form patties and roll edges in hemp hearts. Refrigerate patties for one hour.
 
Fry patties in oil over medium heat, about 8 minutes per side.
 
Serve
2 cups mixed greens
 
Serve patties over a bed of greens, drizzled with sauce.
 
Preparation: 30 minutes active, plus 1 hour to set
Serves: 4

Visually stunning, this recipe also provides a wealth of textures and health benefits. Farro is an ancient grain that has been used in Italy for centuries. Farro has twice the fiber and protein of modern wheat. While farro does contain gluten, the gluten molecules are reported to be weaker than modern wheat, so it is easier to digest. Farro has a nutty flavor similar to brown rice. Pumpkin seeds are a fantastic source of zinc, which supports immune function and skin health.
 
Prep

• 1 cup farro
• 2 cups chicken broth
• ¼ cup pumpkin seeds
• ⅓ cup cilantro
• 1 cup spinach
• 1 clove garlic
• ½ cup celery
• ½ lemon

 
Cook farro in a medium saucepan with broth. Bring to a boil, cover and reduce heat to simmer. Continue to cook until tender, about 30 minutes. Drain, allow to cool.
 
Toast pumpkin seeds in a dry skillet over medium heat, stirring occasionally.
Finely chop cilantro, spinach and garlic. Slice celery and lemon.
 
Assemble

• 3 tablespoon extra-virgin olive oil
• 1 tablespoon walnut oil
  
• ½ teaspoon salt
• ½ teaspoon ground pepper

 
In a small bowl, combine oils, salt and pepper, whisk gently. In a large bowl, combine cilantro, spinach and garlic. Toss with oil mixture. Stir in celery, salt, pepper, and pumpkin seeds. Stir in farro. Sprinkle with feta and cranberries. Toss again right before serving.
 
Serve
Serve with a squeeze of lemon.
 
Preparation: 45 minutes
Serves: 4

This recipe is a lovely way to introduce cabbage into the diet. Cabbage has numerous health benefits, not the least of which is the abundance of vitamins K and C. You’ll notice that there are very few wheat-based products in this cookbook. Occasionally, though, I do like to offer couscous and other pastas for a bit of variety. Of course, if you are avoiding wheat or gluten, feel free to substitute quinoa. When paired with the bountiful benefits of the vegetables and healing spices in this recipe, couscous offers a delightful texture as well as the trace mineral selenium, which is essential for the body and difficult to find in food sources.

Prep

• couscous
• 2 tablespoons cashews
• 1 yellow onion
• 2 cups savoy cabbage
• ¼ cup cilantro
• 1 sweet potato
• 4 dates
• 1 tablespoon fresh ginger
• 3 cloves garlic
• 1 lime
• 1 can chickpeas

Cook couscous according to package directions to make 4 servings. Chop cashews and toast in a dry skillet over medium heat, stirring frequently. Set aside.

Chop onion, cabbage and cilantro. Finely dice sweet potato. Pit and chop dates. Grate ginger. Mince or press garlic. Cut lime into wedges. Rinse and drain chickpeas.

Curry

• 1 tablespoon coconut oil
• 1½ teaspoon cumin
• 1 tablespoon coriander
• 1 teaspoon turmeric
• ¼ teaspoon black pepper
• 2 cups chicken or vegetable broth
• 1 can coconut milk

Sauté onion, cumin, coriander, turmeric and pepper in a large skillet over medium heat, until onion begins to soften. Stir in cabbage, sweet potato, chickpeas, dates, ginger and garlic. Sauté an additional five minutes. Add broth, reduce heat and cover.

Simmer until sweet potatoes are tender, about 10 minutes, stirring occasionally.

Stir in coconut milk, warm a few minutes longer.

Serve
Serve over couscous, topped with cashews, cilantro and a squeeze of lime.

Preparation: 45 minutes
Serves: 4

This soup is loaded with vitamins and minerals, as well as antioxidants and anti-inflammatories. Cabbage is also prized for its cholesterol lowering properties. Red cabbage offers additional nutritional benefits, including a high amount of protective phytonutrients. Enjoy this soup any time of year, and take it with you in a thermos for a burst of energy and protein during the day.

Prep

• 4 cups black beans
• ½ cup shallot
• 2 cloves garlic
• 2 large sweet potatoes
• 1 cup red cabbage
• 1 lime

 
If you’re using dried beans, soak half a pound of beans overnight. Otherwise, drain and rinse two cans of beans. Peel and chop the shallot, garlic and sweet potatoes. Chop the cabbage. Juice the lime.

Soup

• 1 tablespoon coconut oil
• 1 tablespoon pumpkin seeds
• 1 quart chicken or vegetable broth
• 2 cups water
• 1 teaspoon turmeric
• 2 teaspoons cumin
• 1 tablespoon chili powder
• 1 teaspoon ground coriander
• 1 teaspoon Himalayan salt
• ½ teaspoon black pepper

 
In a large soup pot, heat the coconut oil over medium heat. Add in the shallot, garlic, pumpkin seeds and cook until tender, stirring frequently. Stir in sweet potato. Cook for 5 minutes. Add in broth, water, lime juice, black beans, and red cabbage. Stir well. Add the turmeric, cumin, chili powder and coriander. Stir. Bring to a boil, then reduce heat and simmer on medium-low heat until sweet potatoes are soft, about 30 minutes.

Remove 2 cups of soup; blend with a countertop or immersion blender. Return to soup pot, stir in salt and pepper.

Serve

• 1 avocado
• ½ cup cilantro

Peel and cube avocado, chop cilantro. Ladle soup into bowls and sprinkle with avocado cubes and cilantro.

Preparation: 1 hour
Serves: 4

Spaghetti squash is a winter squash that has long, tender, noodle-like flesh that makes a fun alternative to pasta. Winter squash are prized for their abundant B-vitamins, including B1, B3, B6, pantothenic acid (vitamin B5) and folate. Their carotenoid content provides antioxidant benefits. Winter squash contains moderate amounts of Omega 3 fats in the form of alpha-linolenic acid, which plays a role in supporting cognitive function.

Prep

• 1 spaghetti squash
• 1 tablespoon coconut oil
• 1 medium shallot
  
• 4 cloves garlic
• 2 medium beets
• ½ cup cauliflower
• 2 carrots
• ½ cup fresh basil

Preheat oven to 350°.

Cut spaghetti squash lengthwise, scoop out seeds and spread coconut oil over cut sides. Place squash cut sides down in a baking dish and bake 45 minutes or until tender.

Peel and chop shallot, garlic, beets and cauliflower. Chop carrots and basil.

Sauce

• 1 tablespoon coconut oil
• 1 tablespoon fresh thyme
• 1 tablespoon fresh rosemary
• 1½ cup vegetable broth
• ½ cup coconut milk
• 1 teaspoon Himalayan salt

Heat coconut oil in a large, heavy pot over medium heat. Add shallot and garlic and cook until shallot is translucent, stirring frequently. Add beets, carrots, thyme, and rosemary, and cook for a few more minutes.

Add ½ cup broth, coconut milk and salt; bring to a boil. Reduce heat, cover and simmer for 30 minutes, stirring occasionally.
Remove from heat; use an immersion blender or carefully transfer to a countertop blender and puree along with 1 cup broth. Return to pot, add basil and warm for a few more minutes.

Serve
When squash is done, scoop out flesh and fluff with a fork. Divide among plates and drizzle with sauce.

Preparation: 1 hour
Serves: 4