Recipe-Menu
Week 9
MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST1-2 c stable alkaline water (Aqua OH-) Sandwich: 1 egg with spinach, 2 slices turkey bacon, 2 slice gluten free toast, ½ oz. Swiss cheese Steel cut oats with 1 tbsp. protein powder, ½ c fresh berries and cinnamon to taste ½ sweet potato, 1 egg, with spinach, peppers and onions. Shake: 1 scoop protein, 1 c almond milk, 1 handful fresh spinach, and ½ c frozen or fresh berries. Gluten Free waffle with 1 tbsp. almond butter and ½ banana sliced, 1 egg on side Southern Scramble: 2 eggs, 2 oz. turkey sausage, onions, peppers, and collard greens, sprinkle of shredded cheddar cheese. Yogurt Parfait: 1 c plain Greek or coconut yogurt, ½ c mixed berries, 1 tbsp. ground flax seed. ( 1 tsp. of stevia if needed)
SNACK1-2 c stable alkaline water (Aqua OH-) ¼ c Almonds and walnuts and small Clementine banana with almond or cashew butter Coconut yogurt (none dairy) 1 serving Low sugar fruit- berries, apple, plum, grapes Rice cake with almond butter and raspberries Hummus* and bell pepper slices ¼ c Almonds and walnuts
LUNCH1-2 c stable alkaline water (Aqua OH-) Radish and Carrot Salad with Tuna* Apple chicken salad* Classic Caesar Salad* Gluten Free PB & J. 2 slices Quinoa Fruit Salad with Chicken* Mediterranean Tuna salad with gluten free crackers. * Tomato Salad with Quinoa*
SNACK1-2 c stable alkaline water (Aqua OH-) 1 serving Low sugar fruit- berries, apple, plum, grapes Coconut dairy free yogurt Celery or apple with nut butter (no sunflower) 1 serving Low sugar fruit- berries, apple, plum, grapes 1 serving Low sugar fruit- berries, apple, plum, grapes ¼ c nuts (no pine or sunflower seeds) Celery or apple with nut butter
DINNER1-2 c stable alkaline water (Aqua OH-) Lettuce Cups with Turkey, quinoa, and peanut sauce* Salmon Chipotle Slider Burgers* Trout with Spicy Herbs* Mahi Fish Tacos* Roasted Salmon with Fennel* Pasta Salad with Tomatoes, mozzarella, and pesto*  Grilled Steak with Tahini Dressing*
  • See recipes/ aim to consume at least half of your body weight in ounces of stable alkaline water (Aqua OH-) throughout the day.

 

Lunch Monday- Radish and Carrot Salad with Tuna

INGREDIENTS

  • 1 bunch radishes
  • 2–3 medium carrots
  • 2 1/4 teaspoons sea salt, divided
  • 2 teaspoons fresh lemon juice
  • 2 teaspoons white wine or Champagne vinegar
  • 3/4 teaspoon Dijon mustard
  • 1/4 teaspoon freshly ground black pepper, plus more
  • 2 tablespoons olive oil
  • 1 1/2 tablespoons capers
  • 4 ounces flaked tuna (about 3/4 cup)
  • 2 tablespoons parsley leaves

 

PREPARATION

  1. Slice radishes into very thin rounds. Using a vegetable peeler, peel carrots lengthwise into long, thin slices. Combine 2 tsp. salt and 3 cups ice water in a medium bowl and soak radishes and carrots for 10 minutes. Drain and pat dry.
  2. Meanwhile, whisk lemon juice, vinegar, mustard, pepper, and remaining 1/4 tsp. salt in a small bowl until combined. Whisk in oil in a slow stream.
  3. Toss radishes, carrots, and capers in a large bowl with just enough vinaigrette to coat. Divide among 4 plates and top with tuna and parsley; drizzle with remaining vinaigrette and top with a few grinds of black pepper.

 

Lunch Tuesday – Apple Chicken Salad

Ingredients

  • ½ apple, finely chopped (we like Pink Lady or Gala for the color)
  • ½ fennel bulb, finely chopped
  • ½ small shallot, finely chopped
  • 8 ounces poached, roasted, or rotisserie chicken, torn into bite-size pieces
  • 2 tablespoons mayonnaise
  • 1 tablespoon finely chopped fresh chives
  • 1 tablespoon finely chopped fresh tarragon
  • 2 teaspoons finely grated lemon zest
  • 1 tablespoon fresh lemon juice, plus more if needed
  • Kosher salt, freshly ground pepper

Directions

  1. Using a fork, mix apple, fennel, shallot, chicken, mayonnaise, chives, tarragon, lemon zest, and 1 Tbsp. lemon juice in a medium bowl until well combined.
  2. Season with salt, pepper, and more lemon juice, if desired.

 

 

Lunch Wednesday- Classic Caesar Salad

Ingredients

The Dressing

  • 6 anchovy fillets packed in oil, drained
  • 1 small garlic clove
  • sea salt
  • 2 large egg yolks
  • 2 tablespoons fresh lemon juice, plus more
  • ¾ teaspoon Dijon mustard
  • ¾ c olive oil
  • 3 tablespoons finely grated Parmesan
  • Freshly ground black pepper

Croutons

  • 3 cups torn 1″ pieces gluten free bread, with crusts
  • 3 tablespoons olive oil
  • Salad
  • 3 romaine hearts, leaves separated
  • Parmesan, for serving

Directions

  1. The Dressing

Chop together anchovy fillets, garlic, and pinch of salt. Use the side of a knife blade to mash into a paste, then scrape into a medium bowl. Whisk in egg yolks, 2 Tbsp. lemon juice, and mustard. Adding drop by drop to start, gradually whisk in olive oil; whisk until dressing is thick and glossy. Whisk in Parmesan. Season with salt, pepper, and more lemon juice, if desired.

  1. The Croutons

Make your own. Tearing, not cutting the bread ensures nooks and crannies that catch the dressing and add texture. Preheat oven to 375°. Toss bread with olive oil on a baking sheet; season with salt and pepper. Bake, tossing occasionally, until golden, 10–15 minutes.

  1. The Lettuce

Use whole leaves; they provide the ideal mix of crispness, surface area, and structure.

  1. The Cheese

Caesars crowned with a mound of grated Parmesan may look impressive, but all that clumpy cheese mutes the dressing. Instead, use a vegetable peeler to thinly shave a modest amount on top for little salty bursts.

  1. The Assembly

Use your hands to gently toss the lettuce, croutons, and dressing, and then top off with the shaved Parmesan cheese

Lunch Thursday – Gluten Free PB & J.

Ingredients:

  • 2 slices Gluten free bread,
  • 2 tbsp. natural almond or peanut butter
  • 1/3 c. fresh berries

Directions: Assemble as sandwich and serve

Lunch Friday- Quinoa Fruit Salad with Chicken

Ingredients

  • 1 cup cooked quinoa
  • 1/2 cup fresh blueberries
  • 1/2 cup fresh strawberries
  • 1/2 cup mandarin oranges
  • 1/2 cup mango chunks
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • 1 teaspoon honey
  • 1 tablespoon fresh chopped mint leaves
  • 3-4oz. grilled chicken breast

Directions

  1. Combine the quinoa and chicken with the fruit in a large bowl.
  2. Stir to combine.
  3. Put the olive oil, lime juice and honey in a jar with a lid and shake.
  4. Toss with the salad and sprinkle on the fresh mint leaves.

Lunch Saturday- Mediterranean Tuna Salad with gluten free crackers.

Ingredients

  • 1 (6-ounce) can or jar of tuna (packed in spring water)
  • 1/2 cup artichoke hearts, diced
  • 1/2 cup pitted olives, chopped
  • 1 roasted red pepper, chopped
  • 1/4 cup fresh chopped parsley
  • 2 tablespoons slivered basil leaves
  • 3 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and fresh ground pepper, to taste

Directions

  1. Combine all of the ingredients in a bowl and season with salt and pepper.
  2. Chill until ready to serve.
  3. Serve in lettuce leaves, on gluten free bread or with gluten free crackers.

Lunch Sunday- Tomato Salad with Quinoa

Ingredients

  • 1 cup uncooked quinoa
  • 12 ounces chicken fillet
  • 2 tablespoons extra virgin olive oil
  • 1 cup cherry tomatoes, halved
  • 2 cups pre-cooked chickpeas
  • Bunch of fresh sage
  • 3 tablespoons balsamic vinegar
  • Salt
  • Pepper

Directions

  1. Over high heat, in a pot of 2 c. salted water, put the quinoa and bring to a boil. When it boils, cover and simmer on low heat for 1/2 hour or until tender, stir every 5 min. to avoid sticking. Drain, rinse and set aside.
  2. Over medium – high heat, in a hot griddle, grill the chicken for 2 minutes each side if thin or more if the cut is thicker. When they are cooked, chop then set aside.
  3. Over medium heat, in a saucepan with extra virgin olive oil, sauté the tomatoes for 1 minute.
  4. Add the chickpeas, barley and sage. Toss for 5 minutes.
  5. Add the chicken.
  6. Season with the balsamic vinegar, salt and pepper. Toss for 1 minute.
  7. Serve warm.

 

Dinner Monday- Lettuce Cups with turkey, Quinoa and Peanut Sauce

Ingredients

  • 3 tablespoons creamy natural pre mixed peanut butter
  • 1 tablespoon coconut sugar
  • 3 tablespoons light soy sauce, plus more to taste
  • 3 tablespoons juice, plus 2 teaspoons finely grated zest from about 3 limes
  • 1 tablespoon finely grated fresh ginger
  • 1 tablespoon rice vinegar
  • 2 teaspoons fish sauce, plus more to taste
  • 2 teaspoons sriracha hot sauce, plus more to taste
  • 1 tablespoon olive oil
  • 6 scallions, ends trimmed and thinly sliced
  • 1 pound ground turkey
  • 1 cup cooked quinoa
  • 1/2 cup quinoa puffs
  • 1/2 cup cilantro, chopped
  • 1/2 cup pea shoots, chopped
  • 1/2 cup salted and roasted peanuts, chopped
  • 1 head Boston lettuce, leaves separated
  • Lime wedges
  • Sriracha hot sauce

Directions:

  1. In a small bowl, whisk together the peanut butter, sugar, soy sauce, lime juice and zest, ginger, vinegar, fish sauce, and sriracha until smooth.
  2. Heat the oil in a large nonstick skillet over medium-high heat until shimmering. Add the scallions and cook until softened, about 2 minutes. Add the turkey and cook, breaking up with a wooden spoon, until no longer pink, 8 to 10 minutes. Add the peanut butter mixture and cook, stirring until absorbed, about 3 minutes. Stir in the quinoa and quinoa puffs. Adjust the seasoning with soy sauce, fish sauce, and sriracha.
  3. Stir in the cilantro and pea shoots and sprinkle with peanuts.
  4. Scoop the pork mixture into the lettuce leaves. Serve with lime wedges and sriracha.

Dinner Tuesday- Salmon Chipotle Burgers

Ingredients

  • 2 tablespoons olive oil mayonnaise
  • 2 tablespoons fresh lime juice
  • 3 tablespoons reduced- sodium tamari soy sauce
  • 1/2 red bell pepper, seeded, ribs removed, and finely chopped
  • 1/2 small red onion, finely chopped
  • 2 tablespoons chipotle peppers in adobo sauce, finely chopped
  • 1/2 cup panko bread crumbs
  • 1/2 cup flaxseed meal
  • 1 large egg, beaten
  • Three 2 lbs. wild salmon, cooked and shredded
  • 2 tablespoons extra- virgin olive oil

For serving:

  • 1 package gluten- free mini-slider buns, toasted
  • 12 small kale leaves, tough ribs or stems removed, torn
  • 1/2 red onion, thinly sliced

Creamy chive sauce:

  • 1/2 cup Plain Greek yogurt
  • 1/4 cup fresh chives, sliced
  • 1 tablespoon Worcestershire sauce

Directions

  1. In a medium bowl, whisk together the mayonnaise, lime juice, and soy sauce. Add the bell pepper, onion, and chopped chipotle peppers, and stir until well combined. Fold in the panko, flaxseed, and beaten egg. Gently fold in the salmon.
  2. Divide the mixture into six equal parts and, using clean hands, shape each into a ball. Pat each ball into 2 1/2-inch-wide and 3/4-inch-thick burger patties. Place the patties into an airtight container and cover.
  3. Heat a medium grill pan or cast- iron skillet over medium- high heat. Add the olive oil, reduce the heat to medium, and cook the patties, in batches, until golden brown, 2 to 3 minutes. Gently turn them over and brown the opposite sides for an additional 2 to 3 minutes. Transfer the cooked patties to a paper towel-lined plate while you prepare the sauce.
  4. In a small bowl, whisk together the yogurt, chives, and Worcestershire sauce.
  5. To serve, place each burger on a toasted bun, smear on a dollop of the sauce, and layer on the kale and thinly sliced red onion.

 

Dinner Wednesday- Trout with Spicy Herbs and Vegetables

 

Ingredients

  • ½ jalapeño, with seeds, chopped
  • 1 tablespoon finely grated lime zest
  • 1 tablespoon finely grated orange zest
  • Sea salt
  • 1 small shallot, sliced into rings
  • ¼ cup fresh orange juice
  • 3 tablespoons fresh lime juice
  • 1 tablespoon fish sauce
  • 1 tablespoon light tamari sauce
  • Freshly ground black pepper
  • 2 lbs. whole butter flied rainbow trout
  • 2 tablespoons olive oil
  • 4 Romaine hearts, leaves separated
  • 2 celery stalks, preferably with leaves, leaves reserved, stalks thinly sliced on a diagonal
  • 1 cup cilantro leaves
  • ½ cup mint leaves
  • Directions:
  1. Puree jalapeño, lime zest, and orange zest with a pinch of salt on a cutting board to a paste. Transfer to a medium bowl and mix in shallot, orange juice, limejuice, fish sauce, and soy sauce.
  2. Season dressing with salt and pepper.
  3. Season trout with salt and pepper.
  4. Heat 1 Tbsp. oil in a large skillet over medium-high.
  5. Cook 1 trout skin side down, until golden brown and crisp, about 4 minutes (flesh will be nearly cooked through).
  6. Remove from heat, turn fish, and let sit until cooked through, about 1 minute more.
  7. Transfer trout to a platter.
  8. Wipe out skillet; repeat with remaining trout and 1 Tbsp. oil.
  9. Toss lettuce, celery, celery leaves (if using), cilantro, mint, and 3 Tbsp. dressing in a large bowl; season with salt and pepper.
  10. Top trout with salad and spoon remaining dressing over.

 

Dinner Thursday – Mahi Fish Tacos

INGREDIENTS

  • 4 tablespoons fresh lime juice, divided
  • 3 tablespoons roughly chopped fresh cilantro, divided
  • 1 teaspoon finely chopped garlic
  • 1 teaspoon ground cumin
  • 1 lb mahi mahi
  • 3 tablespoons rice wine vinegar
  • 1 teaspoon coconut oil
  • 2 3/4 teaspoons honey, divided
  • 1 1/2 teaspoons sea salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 3 cups thinly sliced red cabbage
  • 3/4 cup plain Greek yogurt
  • 3 tablespoons coconut milk (unsweet)
  • 1 1/2 teaspoons finely grated lime zest
  • 8 corn tortillas (6 inches each)
  • 1/2 firm-ripe avocado, thinly sliced
  • 2 limes, quartered

 

Directions

  1. In a zip lock plastic bag, combine 3 tablespoons lime juice, 1 tablespoons cilantro, garlic and cumin. Add fish, seal bag and turn to coat; refrigerate, turning once, 1 hour.
  2. In a bowl, combine vinegar, oil, 2 teaspoons honey, 1/4 teaspoon salt and 1/4 teaspoon pepper. Add cabbage; toss well. In another bowl, combine yogurt, milk, zest, remaining 1 tbsp juice, remaining 3/4 teaspoon honey and 1/2 teaspoon salt.
  3. Heat grill. Remove fish from marinade; season with remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper.
  4. Grill, turning once, until just cooked through and lightly charred, 4 minutes per side.
  5. Transfer to a cutting board; coarsely chop.
  6. Stir remaining 2 tablespoons cilantro into slaw.
  7. Grill tortillas, turning once, 30 seconds per side.
  8. To assemble, spoon 1 tablespoon yogurt mixture in center of each tortilla.
  9. Divide fish, slaw and avocado among tortillas.
  10. Garnish with lime wedges.

 

Friday Dinner – Roasted Salmon with Fennel

Ingredients

  • 1 medium fennel bulb, thinly sliced
  • 1 blood or navel orange, very thinly sliced, seeds removed
  • 1 Meyer or regular lemon, very thinly sliced, seeds removed
  • 1 red Fresno chile or jalapeño, with seeds, thinly sliced
  • 4 sprigs dill, plus more for serving
  • Kosher salt and coarsely ground black pepper
  • 1 2-lb. skinless salmon fillet, preferably center-cut
  • ¾ cup olive oil
  • Sea salt

Directions

  1. Preheat oven to 275°. Toss fennel, orange slices, lemon slices, chile, and 4 dill sprigs in a shallow 3-qt. baking dish; season with kosher salt and pepper.
  2. Season salmon with kosher salt and place on top of fennel mixture. Pour oil over.
  3. Roast until salmon is just cooked through (the tip of a knife will slide through easily and flesh will be slightly opaque), 30–40 minutes for medium-rare.
  4. Transfer salmon to a platter, breaking it into large pieces as you go. Spoon fennel mixture and oil from baking dish over; discard dill sprigs. Season with sea salt and pepper and top with fresh dill sprigs.

Dinner Saturday – Pasta Salad with Tomatoes, mozzarella, and pesto

chicken-asparagus-bake

Ingredients

  • 6 ounces gluten free pasta
  • 12 big fresh basil leaves
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon pine nuts
  • 1 clove garlic
  • 1/4 teaspoon salt
  • 1/8 cup extra virgin olive oil
  • 1 cup cherry tomatoes, halved or quartered
  • 1/2 cup Mozzarella, drained from its water and chopped

Directions

  1. Over high heat, boil a pot of salted water. When it starts to boil, put the pasta. Cook according to the number of minutes indicated in the package or until they are al dente.
  2. When they are cooked, put the pot under the faucet and rinse with cold water to stop the cooking. Drain then set aside in a bowl. Drizzle about a tablespoon of extra virgin olive oil so that they won’t stick to each other.
  3. Using an immersion blender, prepare the pesto. Blend the pine nuts, basil, garlic, salt, and Parmesan cheese. While blending, pour the extra virgin olive oil. Set aside.
  4. In a serving bowl, mix the pasta and the pesto then add the tomatoes and the mozzarella.
  5. Serve at room temperature or col

 

Dinner Sunday- Grilled Steak with Tahini Dressing

INGREDIENTS

For the quinoa salad:

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon honey
  • 1/2 teaspoon sea salt
  • 2 cups cooked quinoa
  • 1 cup cooked lentils
  • 1/2 cup coarsely chopped fresh dill
  • 1 tablespoon finely chopped fresh oregano

 

For the yogurt dressing:

  • 1/2 cup plain Greek yogurt
  • 1/4 cup fresh lemon juice
  • 3 tablespoons tahini
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon sea salt

 

For the grilled steak and vegetables:

  • 1 large fennel bulb, trimmed, sliced lengthwise into strips, fronds reserved for serving
  • 1 pint cherry tomatoes
  • 2 bunches of scallions, roots trimmed
  • Olive oil (for brushing)
  • 1 teaspoon kosher salt, divided, plus more
  • 3/4 teaspoon freshly ground black pepper, divided, plus more
  • 1 pound flank or skirt steak
  • 1/2 teaspoon ground cumin

 

Directions

  1. Make the quinoa salad:
  2. Whisk oil, vinegar, honey, and salt in a large bowl. Add quinoa, lentils, dill, and oregano and stir to combine. Set aside.
  3. Make the yogurt dressing:
  4. Whisk yogurt, lemon juice, tahini, oil, salt, and 1 Tbsp. water in a small bowl. Set aside.
  5. Grill the vegetables and steak and assemble the salad:
  6. Prepare a grill or grill pan for medium-high heat. Brush fennel, tomatoes, and scallions with oil and season with 1/2 tsp. salt and 1/4 tsp. pepper. Grill, turning occasionally, until tender and charred in spots, 10–15 minutes; let cool. If using Halloumi cheese, brush with oil and grill, turning occasionally, until charred and warmed through, about 2 minutes per side.
  7. Meanwhile, rub steak with cumin, remaining 1/2 tsp. salt, and remaining 1/2 tsp. pepper. Grill until medium-rare, 5–7 minutes per side for flank steak, about 2 minutes per side for skirt steak. Let rest, and then thinly slice against the grain.
  8. Transfer quinoa salad to a large platter. Top with grilled vegetables and steak. Season with additional salt and pepper and top with fennel fronds. Serve immediately with yogurt dressing alongside.