Download Sweets / Treats - Laura Pappas Health

January 7 – January 28
2012
Welcome to the Post Holiday 3
Week Sugar Detox Challenge!
The following packet contains materials to help
support you through the challenge:
1.
2.
3.
4.
5.
6.
7.
Challenge Rules / Guidelines
Helpful Shopping Guide
How to Read Food Labels
Hidden Names of Sugar – how to find it sneaking
into your food
Smart Supplementation Guidelines
Food Journal Template
Feedback Form
www.laurapappashealth.com
1
Why Detox from Sugar?
•
Added Sugars are never good for you, all sugar and sugar substitutes contribute to insulin spikes
and weight gain – regardless of if they are natural, added, or artificial sweeteners
•
Don’t be fooled by non-caloric sugar substitutes, these are chemicals that are not good for your
body and your body responds similarly as it does to regular sugar
•
Natural occurring sugars (e.g. the ones in fruits, vegetables, and whole foods) are ok for you
Detox your body from all added sugar and artificial sweeteners for 3 weeks to allow your body to reset
from the holiday sugar overload
•
This includes sugars that you ADD to foods as well as sugars that are added in foods that you may
not realize are there – think in dried fruits, breads, salad dressings, marinades, condiments, etc.
•
Focus on eating a primarily WHOLE foods diet, think foods that don’t com in wrappers, packages, or
boxes
–
Get creative with how you can create fun and delicious meals with whole foods, experiment with
spices, and learn how to enjoy the natural sweetness of foods that may have been too subtle for you
to notice before
Limit the amount of natural sugars you are putting into your body to help break your brain’s craving
for sugar/sweetness
•
You can be addicted to any kind of sugar, added sugars or natural sugar so this detox includes all
added sugars as well as limiting of natural sugars
•
Reduce the amount of “treats” you are eating and monitor how much fruit/natural sugar you are
taking in – you can still be addicted to sugar if you are eating fruit all day
•
My sugar detox also includes foods that cause a large insulin spike like diary, dairy has a large
impact on your body’s insulin response.
Goal: Have more energy, beat your sugar cravings, lose a couple pounds, feel better
•
Learn more about what triggers YOUR sugar cravings, how you feel when you have tackled them,
and how to not depend on sugar for energy
•
Learn more about YOU – how your body reacts to more or less fruit, how your body reacts to
“treats” when you re-introduce them, and how your training is impacted by you changes to your
diet
www.laurapappashealth.com
2
•
Track what you are eating in the food journal (use template included).
•
The Challenge goal is to detox from sugar and cure your sugar cravings, we’ll
do this by eating primarily WHOLE foods. You should be basing your food
choices from the foods to eat “always” list and include the foods to eat “in
moderation” a few times weekly to add variety. A few reminders:
–
–
–
–
Don’t eat fried foods, fast food, and limit foods that come in a package. Center your
food choices around meats, poultry, seafood, eggs, vegetables, fruit, nuts and seeds,
minimal high quality dairy and non-gluten containing grains
Look at EVERY label if you are eating something in a package. Make sure no sugar is
added on the label, and check the other ingredients too.
Aim to eat “packaged” goods that have 5 ingredients or less (e.g., lara bar, bag of
spinach, bag of baby carrots, etc.)
Eat healthy foods, not healthy versions of foods that aren’t “good” for you
•
Drink lots of water and limit the amount of caffeine you are consuming to 1 to
2 cups (8 to 16oz) per day.
•
Add some basic supplementation to your regular routine: Vitamin D, Fish
Oil/Cod Live Oil, and consider Magnesium Citrate (Natural Calm). Want some
additional nutritional support, check out the detox support supplementation
chart and see if anything is right for you.
•
Don’t obsess about carbohydrate, protein, and fat ratios! Do try to balance
(eat some of each macronutrient) at each meal/snack. Make sure you are
eating enough fat and protein to stay satiated!
•
Still have questions…it’s ok, just ASK!
www.laurapappashealth.com
3
•
•
•
•
•
4g of sugar = 1 tsp of sugar (look at juice 8oz glass of orange
juice with pulp has 22g of sugar = 5.5 teaspoons)
Americans consume average 22.2teaspoons daily, optimal
average is between 8 (men) and 6.75 (women) teaspoons
per day
Most sweeteners are bad for you
Need to limit the amount of fruit you eat, you should be
eating much more vegetables than fruit
– Need to stay lower glycemic or lower sugar fruits
Fructose can only be metabolized by the liver, and it can only process so much
at a time. Your liver’s job is to manage cholesterol, so when its bogged down
with fructose processing it causes higher
www.laurapappashealth.com
4
Useful Guide to your
Grocery Store during the
3 Week Sugar Detox
Challenge
Foods to Enjoy Always
Vegetables
•
All leafy greens (lettuce, spinach,
greens, kale, bok choy, etc.)
•
Cruciferous Vegetables: Broccoli,
Broccoli Rabe, Broccolini, Brussels
Sprouts, Cabbage, Cauliflower
•
Summer Squash & Zucchini
•
Spaghetti Squash
•
Eggplant
•
Celery
•
Artichokes
•
Asparagus
•
Carrots
•
Tomatoes
•
Peppers(all colors)
•
Onions, Garlic, Scallions, Leeks
•
Mushrooms
•
Water Chestnuts
•
Cucumber
Fruits
•
Avocado
•
Olives
•
Berries: Strawberries, Blueberries,
Blackberries, Raspberries
•
Stone Fruits: Plums, Apricots, Cherries
•
Citrus: oranges, grapefruit, lemon,
limes, clementine, tangerines, etc.
•
Pears: All varieties
•
Melon: Cantaloupe, Honeydew, etc.
Foods to Enjoy in Moderation
Vegetables
•
Sweet Potatoes / Yams
•
Winter Squashes – Butternut &
Acorn
•
White Potatoes
•
Snap Peas
•
Green Beans
•
Bean Sprouts
•
Plantains
Fruits
•
Bananas
•
Apples
•
Peaches
•
Mangos
•
Watermelon
•
Pineapple
•
Grapes
•
Unsweetened Dried fruits: dates,
cranberries, cherries, apricots,
raisins, prunes, etc.
NOTE: This list of fruits and vegetables is
supposed to be a starting point not a 100%
comprehensive list, if you see something and
aren’t sure where it falls ASK!
www.laurapappashealth.com
6
Foods to Enjoy Always
Foods to Enjoy in Moderation
Meats / Poultry
• Beef (all cuts)
• Pork (loin, shoulder, butt, ham)
• Lamb
• Chicken (breast, thighs, etc.)
• Turkey
• Organ meats
Seafood
• Wild salmon
• Shellfish – shrimp, scallops,
mussels, clams, oysters, crab,
lobster
• Halibut
• Tilapia
• Mahi Mahi
• Sardines, Anchovies
Dairy
• Eggs
• Grassfed butter or ghee
• Small amounts of Heavy Cream*
– preferably organic & grass fed
• Goat, Sheep Cheeses*
• Coconut Milk, full fat in a can –
preferably w/out guar gum
Meats / Poultry
• Bacon
• Deli Meats (no sugar added)
• Canned Meats
• Pre-made Sausages – chicken,
pork, turkey (no sugar added)
Seafood
• Farmed Salmon
• Smoked Salmon (no sugar
added)
• Large Fish because of mercury
content: Swordfish, Shark,
Tuna, etc
• Canned Fish (tuna & salmon)
Dairy
• Whole Milk, Full Fat Hard
Cheeses*
• Fermented Coconut Milk,
Unflavored only
*If you are following a Paleo lifestyle, keep the * foods out of of your foods during the challenge as
Paleo does not include Grains, Legumes, or Dairy to your diet for the duration of this challenge
www.laurapappashealth.com
7
Foods to Enjoy Always
Foods to Enjoy in Moderation
Grains
Grains
•
•
•
•
•
None
Sweets / Treats
•
Fresh Fruit
•
Drinks
•
•
•
•
•
Water
Sparkling Water / Seltzer
Mineral Water
Unsweetened Teas, preferably
decaffeinated
Black Coffee
Rice –brown, wild*
Quinoa*
Sprouted Grain Bread* – Ezekiel Bread
Traditionally prepared oats* – whole
oats soaked and then cooked (not quick
oats)
Almond or Coconut Flour – used in
small quantities (e.g. in meatballs)
Sweets / Treats
•
•
•
All unsweetened Dried Fruits
Dark Chocolate (85% or higher)
Canned fruit or packaged fruit packed
only in fruit juice (this should be only if
fresh fruit is not available)
Drinks
•
•
Caffeinated Coffee or Tea – limit the
amount to no more than 2 cups (16oz)
per day
Coconut Water – preferably natural
flavor
*If you are following a Paleo lifestyle, keep the * foods out of of your foods during the challenge as
Paleo does not include Grains, Legumes, or Dairy to your diet for the duration of this challenge
www.laurapappashealth.com
8
Foods to Enjoy Always
Nuts / Seeds
• Macadamia
• Walnuts
• Almonds
• Pecans
• Hazelnuts
• Nut butters made from above
nuts (only ingredient should be
nuts & maybe sea salt)
Condiments / Oils / Etc.
• Mustard
• Home-made mayonnaise
• Guacamole
• Coconut aminos (similar to soy
sauce but no soy or gluten)
• Vinegars (all but malt)
• Olive Oil
• Coconut Oil
• Palm Oil
• Animal Fats / Drippings
• All spices & herbs
• Sea Salt
• All Pepper – black, white, red
• Salsa (no sugar added)
Legumes
• Green (String) Beans, fresh or
frozen
Foods to Enjoy in Moderation
Nuts / Seeds
• Cashews
• Sunflower seeds
• Pumpkin seeds (pepitas)
• Pine Nuts
• Nut/Seed butters made from
above nuts (only ingredient
should be nuts & maybe sea
salt)
Condiments / Oils /Etc.
• Tamari (gluten free soy sauce)
• Sesame Oil
• Hummus (from chickpeas –
confirm no sugar added)
• Flaxseed Oil
Legumes
• Snap Peas – raw, in the pod
www.laurapappashealth.com
9
Dairy
•
Low Fat or Fat Free Dairy of any kind
(cheese, milk, yogurt, etc.)
•
Ice Cream or Frozen Yogurt
•
Flavored & Unflavored yogurt, all
varieties and styles
•
Coconut Ice Cream (homemade or store
bought)
•
Coconut milk not in a can (boxed or
carton) Flavored & Unflavored
•
Flavored Cultured Coconut Milk
•
Almond Milk, Flavored & Unflavored
•
Goat Milk, Sheeps Milk
•
Cottage Cheese, Sour Cream
Sweets / Treats
•
All baked goods: especially Gluten
containing treats: cookies, cakes,
muffins, scones, white and nonsprouted breads
•
All Paleo or Gluten Free Baked goods or
treats
•
White or Milk Chocolate (anything
below 85% cocoa)
•
Gum – even one with only sugar
alcohols if you can!
Drinks
•
All alcohol – beer, wine, liquor
•
All Fruit Juices, both 100% and mixes of
fruit juice
•
Smoothies and Whey Protein (most has
added sugar)
•
Diet and Regular sodas
•
“No Calorie” or Artificially sweetened
drinks
•
Sports drinks – Gatorade, PowerAde,
propel, etc.
Meats / Seafood
•
Nitrate filled sausages or bacon
•
Sugar added meats (deli meats, ham,
etc.)
Grains
•
White and Wheat bread, wraps, bagels,
English muffins
•
Instant or Quick Oatmeal
•
Corn – canned or frozen
•
Corn Chips and Tortilla Chips
•
White Rice
•
Croutons
Condiments / Oils
•
Margarine, Vegetable Shortening
•
Corn Oil, Soybean Oil, Peanut Oil
•
Vegetable Oil
•
Canola Oil
•
Iodized Salt (regular table salt)
•
Soy Sauce
•
Salt containing spice mixes
•
Sugar containing marinades
•
All Pre-Bottled Salad Dressings
•
Ketchup
•
BBQ Sauce and All dips
•
Traditional Mayo
•
Tarter sauce
•
Sour Cream
Legumes
•
All Canned Beans: Black, Kidney, Navy,
Chickpeas
•
All dried beans
www.laurapappashealth.com
10
1. Serving size is how much or the amount of food that
is profiled in the label information
2. Calories are the number of calories in that serving,
remember if you’re eating more than one serving to
Multiply the calories
3. Total fat shows how much fat is in the food,
remember fat does not make you fat and isn’t
actually a bad thing depending on the type
4. Cholesterol and Sodium show the amount of these
in each food – you want to eat foods that don’t have
too much sodium in them
5. Total Carbohydrate shows the breakdown of sugars
and fiber in the food, this includes both natural and
added sugar!
6. Protein tells you how many grams of protein are in
each serving size of your food
7. Vitamins are profiled giving you an idea of what
vitamins this food contains and how much compared
to the recommended daily value are included in the
food
The ingredient list is another important part of the label. Ingredients are listed in order
(from most to least) so you get an idea of how much of each ingredient is in the food.
When something is listed first, second, or third, you know that this food probably
contains a lot of it. The food will contain smaller amounts of the ingredients mentioned
at the end of the list.
With that in mind, check ingredient lists to see where sugar appears. Eliminate or Limit
foods that mention sugar in the first few ingredients. Sugar has different names, so it
might also be called high fructose corn syrup, corn syrup, sucrose, or glucose (see my
full list in the packet)
www.laurapappashealth.com
11
Different “names” of sugar
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Agave nectar
Barbados Sugar
Barley malt
Beet sugar
Blackstrap molasses
Brown sugar
Buttered syrup
Cane juice crystals
Cane sugar
Caramel
Corn syrup, Corn syrup
solids
Confectioner’s sugar
Carob syrup
Castor sugar
Crystalline fructose
Date sugar
Demerara sugar
Dextran
Dextrin
Dextrose
Diastatic malt
Diatase
Ethyl maltol
Evaporated Cane Juice
Fructose
Fruit juice
Fruit juice concentrate
Galactose
Glucose
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Glucose solids
Golden sugar, Golden
syrup
Grape sugar
High-fructose corn syrup
(HFCS)
Honey
Icing sugar
Invert sugar
Lactose
Maltodextrin
Maltose
Malt syrup
Mannitol
Maple syrup
Molsses
Muscovado sugar
Organic Raw Sugar
Panocha
Raw sugar
Refiner’s syrup
Rice syrup
Sorbitol
Sorghum syrup
Sucrose
Sugar
Treacle
Turbinado sugar
Xanthan Gum
Yellow sugar
www.laurapappashealth.com
Other Forms of Sugar
Natural Sugars
•
raw honey
•
regular honey (which
has been
pasteurized/heated and
has fewer nutrients than
raw)
•
molasses
•
date sugar
•
palm sugar
•
coconut sugar
•
fruit juice
•
maple syrup
(real/organic/grade b)
•
cane sugar
•
green leaf stevia
Artificial Sweetners
•
Aspartame (branded as
Equal, NutraSweet)
•
Saccharin (branded as
Sweet’N Low)
•
Stevia that is white
(branded as Truvia)
•
Sucralose (branded as
Splenda)
12
Do you have…
I Suggest Trying…
Regular or recent use of
antibiotics for any type of
infection?
Renew Life: Ultimate Flora Critical 200 Billion
probiotic
Whole Foods, Amazon
Interest in additional /
preventative digestive
support and are under 50?
Renew Life: Ultimate Flora Adult Formula 15
Billion probiotic
Whole Foods, Amazon
Interest in additional /
preventative digestive
support and are over 50?
Renew Life: Ultimate Flora Senior Formula 30
Billion probiotic
Whole Foods, Amazon
Frequent yeast or urinary
tract infections?
Renew Life: Ultimate Flora Vaginal Formula 50
Billion probiotic
Whole Foods, Amazon
Very high and intense
carbohydrate cravings?
DLPA DL-Phenylalanine free form amino acid
taken 1 – 2 times daily may help control very
strong bread carb cravings
Amazon, Specialty Vitamin Store
Additional support in the
sugar cleanse to help see
better results? Have tried a
sugar cleanse in the past and
think you need some
additional detoxing?
Renew Life: Daily Multi Detox
Whole Foods, Amazon
Supplementing with probiotics a few times a year is a great idea to get your body
and your gut healthy and back on track and can be done as part of a cleanse or as
an addition to your regular routine.
www.laurapappashealth.com
13
Date
Meal
Saturday
Jan 7
Meal 1
Description
Meal 2
Meal 3
Meal 4
Sunday
Jan 8
Meal 1
Meal 2
Meal 3
Meal 4
Monday
Jan 9
Meal 1
Meal 2
Meal 3
Meal 4
Tuesday
Jan 10
Meal 1
Meal 2
Meal 3
Meal 4
www.laurapappashealth.com
14
Date
Meal
Wednesday
Jan 11
Meal 1
Description
Meal 2
Meal 3
Meal 4
Thursday
Jan 12
Meal 1
Meal 2
Meal 3
Meal 4
Friday
Jan 13
Meal 1
Meal 2
Meal 3
Meal 4
Saturday
Jan 14
Meal 1
Meal 2
Meal 3
Meal 4
www.laurapappashealth.com
15
Date
Meal
Sunday
Jan 15
Meal 1
Description
Meal 2
Meal 3
Meal 4
Monday
Jan 16
Meal 1
Meal 2
Meal 3
Meal 4
Tuesday
Jan 17
Meal 1
Meal 2
Meal 3
Meal 4
Wednesday
Jan 18
Meal 1
Meal 2
Meal 3
Meal 4
www.laurapappashealth.com
16
Date
Meal
Thursday
Jan 19
Meal 1
Description
Meal 2
Meal 3
Meal 4
Friday
Jan 20
Meal 1
Meal 2
Meal 3
Meal 4
Saturday
Jan 21
Meal 1
Meal 2
Meal 3
Meal 4
Sunday
Jan 22
Meal 1
Meal 2
Meal 3
Meal 4
www.laurapappashealth.com
17
Date
Meal
Monday
Jan 23
Meal 1
Description
Meal 2
Meal 3
Meal 4
Tuesday
Jan 24
Meal 1
Meal 2
Meal 3
Meal 4
Wednesday
Jan 25
Meal 1
Meal 2
Meal 3
Meal 4
Thursday
Jan 26
Meal 1
Meal 2
Meal 3
Meal 4
www.laurapappashealth.com
18
Date
Meal
Friday
Jan 27
Meal 1
Description
Meal 2
Meal 3
Meal 4
Saturday
Jan 28
Meal 1
Meal 2
Meal 3
Meal 4
www.laurapappashealth.com
19
Name: ____________________________________________________________
Date: ______________________________________________________________
What did you learn from this challenge?
What was the hardest part of the challenge?
Where did you need more support? Did you feel like there was information
missing?
Testimonial (optional) about the challenge:
Anything else you’ like to add?
May I use your name and a quote on my blog, website, Facebook page, etc.?
Yes / No
www.laurapappashealth.com
20
This is a great recipe to make at the beginning of the week and eat for
breakfast everyday. You can re-heat in the microwave for 30 seconds or eat it
cold, take it to work, eat it quickly at home with no clean up, or even eat in
the car!
Ingredients:
• 15 eggs, well beaten
• ½ cup of coconut milk (full fat, from the can)
• 1/2 red pepper, chopped
• 1 head of broccoli, chopped
• 1 nitrate/nitrite free, no sugar added chicken sausage chopped
Preparation:
• Preheat oven to 350 and grease with coconut oil glass Pyrex casserole
dish. Whisk all your eggs in a big bowl and add coconut milk. Chop all of
the veggies and sausage (which should be pre-cooked) and line the
bottom of the casserole dish with them. Pour the egg mixture into the
dish, using a spatula to get all of the egg mixture out. Make sure all of
the veggies are covered in egg, push around as needed for balance, and
then put it in the oven. Baked for 25- 30 minutes at 400. When cool, cut
into servings the above makes 6 (~3 eggs per serving).
www.laurapappashealth.com
21
Chinese Inspired Sautéed Baby Bok Choy
Ingredients:
•
4 Stalks of Baby Bok Choy – 1 stalk per serving
•
Olive Oil
•
1 Tsp minced garlic or 2 fresh garlic cloves
•
½ tsp grated fresh ginger
•
1 Tbsp Tamari (gluten free soy sauce)
Directions:
•
Wash the baby bok choy and drain. Separate the stalks and leaves. Cut the stalk diagonally and cut the leaves
across. Cut into strips so that they cook evenly.
•
Heat wok or pan and add oil and garlic. Add ginger and stir-fry briefly, for about 30 seconds, until the ginger is
aromatic. Add the bok choy, adding the stalks first, and then the leaves along with the Tamari. Stir fry the
bok choy for about 7 to 10 minutes until it begins to soften.
Sautéed Baby Bok Choy
Ingredients:
•
4 Stalks of Baby Bok Choy – 1 stalk per serving
•
4 Baby Portabella mushrooms
•
Olive Oil
•
1 Tsp minced garlic or 2 fresh garlic cloves
•
Salt and Pepper
Directions:
•
Wash the baby bok choy and drain. Separate the stalks and leaves. Cut the stalk diagonally and cut the leaves
across. Cut into strips so that they cook evenly. Wipe mushrooms off with a damp cloth and cut into slices.
•
Heat wok or pan and add oil and garlic. Add the mushrooms and bok choy, adding the stalks first, and then
the leaves and salt and pepper to taste. Stir fry the bok choy for about 7 to 10 minutes until it begins to
soften. Serve immediately and enjoy it hot. Makes 4 Servings.
www.laurapappashealth.com
22
Ingredients:
• 1 1/2 pounds broccoli (about 3 large heads of broccoli) – rough chopped
• 4 cloves of garlic – minced
• 3 shallots, finely chopped
• 4 slices of high quality bacon
• Sea salt and Freshly ground black pepper
• Red Pepper Flakes (if desired)
• 2 cups high quality chicken stock – to desired consistency
Preparation:
• Sauté bacon and shallots in the soup pot on medium heat for about 4
minutes, add garlic and continue to sauté for 3 more minutes, be careful
not to scorch it. Add red pepper flakes if desired.
• Add chopped broccoli and 2 cups of high quality chicken stock (make
sure there is no sugar added if you are purchasing it from the store).
Add salt and pepper to taste, cover and simmer for 20 minutes, until the
broccoli is fully cooked.
• Transfer from the pot into a food processor or blender, and whiz until
smooth. If the soup is too thick, add additional chicken broth to reach
desired consistency.
www.laurapappashealth.com
23
Ingredients:
• 1 pound brussel sprouts
• Salt & Pepper
• Optional – 2 – 3 slices of high quality, nitrate free bacon
Directions:
• Wash and cut stems off of raw Brussels Sprouts. Shred
uncooked Brussels sprouts (I use 1 bag from Trader Joe's
about 1 lb for 4 people) in your food processor with a slicing
disk.
• In a large sauté pan, cover the bottom with olive oil and
heat over medium-high heat. Add the shredded Brussels
spouts and season with some salt and pepper.
• Sauté the mixture until it’s lightly browned, approximately
10 minutes.
• While the sprouts are cooking, cook 2 - 3 slices of high
quality nitrate free bacon until it reaches desired crispiness.
• Rough chop the bacon, and add to the cooked brussel
sprouts, toss and serve. If you're Paleo/Primal consider
adding the bacon fat to the dish, its delicious. This dish is
great warm and also cold, so its a great way to serve a
healthy green vegetable at a party.
www.laurapappashealth.com
24
Ingredients:
• 3 – 4 Sweet Potatoes
• 1 tsp – 2 tsp Turmeric
• 1 tsp – 2 tsp Chili Powder
• 2 T Olive Oil or Coconut Oil
Directions:
• Wash and peel sweet potatoes. Cut into thin circles (for less cooking
time) or larger wedges (will require longer cooking time) and fill a
glass baking pan. Lightly cover the sweet potatoes with olive oil
(about 2 tablespoons) or Coconut Oil (about 2 tablespoons). Dust
the potatoes with turmeric and chili powder. For more intense
flavor, mix together and add a second coating of spices.
• Bake at 400 for 35 to 55 minutes. Serve warm and enjoy. This side
dish is a great addition to dinner, especially after a long cardio
focused workout or the night before a long cardio workout.
www.laurapappashealth.com
25
Squash Ingredients:
•
1 Spaghetti Squash
Directions:
•
Start by cooking the squash, pre-heat oven to 400 degrees. Cut the squash in half lengthwise and
scoop out the seeds and inside of the squash (Be CAREFUL these guys are hard to cut! – note you
can microwave it for about 2 minutes first to make it easier to cut in half). Spray the squash with
coconut oil and put face down in a glass tray. Cook for 35 – 45 minutes. Take squash out and
scrape out inside with a fork into a large bowl. The squash should be stringy and look similar to
spaghetti noodles.
Meatballs and Sauce Ingredients:
Meatballs
•
1 pound ground beef (preferably grass-fed) or turkey
•
2 Tbs almond meal
•
1 egg
•
1 Tsp Chopped Basil
•
1Tsp Oregano
•
1Tsp Chopped Parsley
•
1 Tsp chopped garlic
•
1 finely chopped carrot (opt), 1 finely chopped zucchini (opt)
•
Salt & Pepper
Sauce
•
1 can of Trader Joe’s Marinara Sauce (in can, no sugar added!)
•
Handful fresh chopped basil
Directions:
•
Put all of the meatball ingredients into a large bowl for mixing, and mix by hand. Roll mixture into
meatballs, the larger the ball the longer it will take to cook. After meatballs have been rolled, add
them to a large pan, you can spray the bottom of the pan with olive oil (especially if it’s stainless).
Cook the meatballs, turning to brown them on all sides. Once they are cooked through, add the
Marinara sauce and cover and let simmer for 5 – 10 minutes.
•
Serve the meatballs and sauce over a pile of spaghetti squash, and sprinkle with fresh chopped
basil. Makes between 4 – 6 servings depending on the size of the squash.
www.laurapappashealth.com
26
Recipe featured from the Whole 9 http://whole9life.com/2010/01/mexi-salad/. This is a favorite in my house, we
make it weekly and is great as leftovers for lunch or dinner!
Taco salad:
•
2 lbs. organic, grass-fed ground beef (fresh, or frozen and thawed)
•
1 can (16 oz.) of organic diced tomatoes (read ingredients!), or dice your own
•
2 tsp paprika
•
1 tsp chili powder
•
1 tsp cinnamon
•
1 tsp cumin
•
1 head of fresh, crisp romaine lettuce, chopped (or spinach or another salad green)
•
1 each yellow, green and red pepper, diced (try trader joe’s frozen manage a toirs peppers – under $2 for 16
oz, defrost, chop, and add)
•
1 jar of organic salsa (or make your own )
•
Red pepper flakes or hot sauce (if desired)
•
Guacamole:
•
4 fresh avocado, pitted and mashed
•
1-2 garlic cloves, pressed
•
2 limes, squeezed for juice (squeeze them like you’re deadlifting!)
•
1/4 tsp cumin
•
1/4 tsp chili powder
•
1/2 tsp sea salt
•
fresh ground black pepper, to taste
•
fresh cilantro (chopped), to taste
•
Directions:
•
Prepare the guacamole ahead of time, and chill while you make the salad. Mash the avocado in a glass or
ceramic bowl* to desired consistency. Pour the lime juice over the avocado right away to prevent
browning. Use a wooden spoon* to mix in all other ingredients.
•
*The lime juice in this recipe is reactive with metal, so avoid metal mixing bowls and spoons. Plus, we always
prefer alternatives to plastic.
•
Start to brown the ground beef. Add tomatoes and spices and simmer until it’s no longer pink. Drop a pile of
chopped romaine on a plate, top with ground beef, sprinkle with diced pepper and cover with fresh
salsa. Spoon a hearty helping of guacamole on the side or on top of the salad.
www.laurapappashealth.com
27
INGREDIENTS
•
1 whole chicken about 4lbs (preferably pastured)
•
2 cans of whole tomatoes with juice ~35oz (check for no added sugar in the ingredient list)
•
1 can of diced tomatoes (check for no added sugar in the ingredient list)
•
2 -3 Red Bell Peppers (or yellow or orange peppers)
•
3 - 4 Green Bell Peppers
•
1 Large Onion
•
1 lb of Carrots
•
1 bunch of celery
•
1 large handful of fresh basil
•
1/2 handful of fresh flat leaf parsley
•
4 cloves fresh garlic diced (about 2 Tbsp)
•
Salt and Pepper to taste
•
1-2 cups chicken broth (optional if you want more broth and don't want to use water)
•
•
•
•
•
•
DIRECTIONS
Prep:
- Get a really large soup pot, it needs to fit the whole chicken in it. If you don't have a pot that big, use a
whole chicken that is already cut up – it saves a bit of room.
- Dice the onions, peppers, carrots and herbs
- Cut up the whole tomatoes (from the cans) into bit sized chunks, save the juice
Cooking:
Total Cooking Time: 2.5 hours
Combine all ingredients (except for the the fresh herbs, salt and pepper) into a large soup pot and mix
together. If you want some extra broth, add 1-2cups of water or chicken broth*. Bring the pot to a boil and
after boiling reduce heat to low / simmer and cook for 2 hours. At 2 hours, remove the chicken and allow to
cool enough to remove the skin and the meat (you can use a fork or your hands to get the meat off).
Add the chicken meat back into the soup and add the fresh herbs and salt and pepper as needed. Continue to
cook for another 30 minutes and then serve. It's delicious with fresh diced avocado on the side.
*Adding additional liquid will add more broth to the soup, you can use water since you are cooking the
chicken with bones if you choose to use chicken without bones for this, use chicken broth instead of water. If
you are planning to freeze it, I recommend not adding additional water or broth and freezing in individual
portion sizes, easy to bring for lunch!
•
Note the more chicken you add here the less you will notice that there are no "noodles" in the soup. This
makes a really hearty dish that is delicious and great to portion into containers to bring for lunch or a quick
dinner.
www.laurapappashealth.com
28