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Nourishing Recipes

Breakfast Wrap
Organic Brown rice wrap (Food For Life Brand)
2 eggs sunny side up (Organic cage-free eggs)
3 slices raw aged cheese (Alta Dena or Landmark are good options)
Chicken, or other meat of choice if desired
1⁄4 can organic fat free refried beans (Bearitos Brand)
*note always use fat free refried beans to avoid rancid oils
Onion, salsa, avocado, olive oil, romaine lettuce
Put cheese and meat on 1⁄2 of top side of wrap
Refried beans on the other 1⁄2 of top of wrap
Warm in skillet on stove (cover with lid) just until cheese melts
Remove from heat, add romaine lettuce, olive oil, pink salt, salsa and avocado to taste

High Protein Lunch or Dinner Meat dish:
Grilled bison steak, cubed *rare to medium rare
Avocado, 1/2 cubed
Raw, aged cheese, cubed 1/4 cup
Salsa or chopped onion
Sea salt
Mix all ingredients in a bowl, enjoy!
*sub meats from list below for variety
**Add a high fiber slow release starch at lunch such as organic brown rice, sweet potato, or purple

Bone Marrow base Lentil Soup
5 or 6 Bone marrow bones
Add filtered water and sea salt (2 tbsp) to cover bones, simmer 4-5 hours
Take bones out
Add 4 chopped carrots, 4 chopped celery stalks
1/3 onion, diced
2 bulbs chopped garlic
Turmeric to taste
Lentils 2 cups (prior rinsed and soaked for at least 1 hour)
Simmer 2-3 hours until lentils are soft
*add diced meat for a bit more protein, see list below

Homemade Chicken Soup
Use 3-6 cage-free air-chilled chicken legs (depending on how many people you are serving) *Mary’s is a
good brand
2 tbsp sea salt
1 tbsp turmeric
Simmer chicken legs, salt and turmeric in filtered water for 3-4 hours
Take out bones
Add diced carrot, celery, onion and garlic
*Cooked brown rice may be added if you like, or lentils (always soak lentils and rice prior to cooking,
lentils 1 hour, rice overnight if possible)
Simmer another hour with vegetables added

Excellent high protein, high iron meat choices:
Grass fed bison
Grass fed beef
Wild Salmon (Alaskan)
*Grill red meats so they are rare to medium rare on the inside to preserve enzymes, iron and to make them
easier to digest.

Sample Smoothie Recipe (best eaten in afternoon 3-4 pm)
Sweetener: Fruit of choice (berries, banana, peaches, mango)
Raw honey (PRL Canadian Gold Honey – whipped honey)
Other options: Xylitol, Stevia, raw cane sugar, organic maple syrup
Fermented food: Kefir (plain, raw cow or goat kefir; coconut kefir)
Coconut Yogurt (New Earth brand is a great raw option)
Raw Fat Options (pick one):
Flax oil, coconut oil, coconut meat, EFA oil or EPA/DHA oil (PRL brand), avocado, egg yolk
Protein: Almonds (or other raw nuts), egg whites, protein powder
(vegetable protein powder is best), free-form amino acid powder
Minerals: Sea Salt 1⁄4 - 1⁄2 tsp
Greens of choice (spinach, kale, etc.)
Spices: Cinnamon (controls sugar response – Vietnamese Cinnamon is best)
Cardamom (great for digestion, oral health, bladder)
Liquid: Add filtered water or coconut water to desired consistency

If you like this recipe, you can download it here: 


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