Whole Body Solutions

Garlic Chicken Stir Fry with Quinoa Peppers (or any veggie you like: broccoli, kale, etc.) Part I:
1 cup dry Quinoa – rinsed well, put in a pot with 1 1/2 cup of chicken broth and bring to a boil. Stir once, cover and turn to low simmer for 15 minutes. Take off heat and put aside for later.

Part II:

1 1/2 pounds boneless, skinless chicken breast tenders

4 tablespoon garlic flavored/infused olive oil

1 small onion, thinly sliced

1 red bell pepper, thinly sliced

1 yellow bell pepper, thinly sliced

5 cloves of garlic, thinly sliced

1 handful of fresh basil leaves, thinly sliced

grated parmesan cheese (optional)

sea salt & pepper

Cut chicken into 1” pieces. Heat large non-stick skillet over high heat and add oil. Add chicken and brown for 5 minutes. Add
onions, bell peppers, sauté 1-2 minutes. Add garlic and sauté until peppers are slightly soft but still brightly colored 1-2 minutes.
Season with sea salt and pepper. Remove from heat, add basil leaves and Quinoa. Toss until basil wilts and sprinkle with parmesan cheese if desired.
Serves 4.

Garlic Chicken Stir Fry with Quinoa Peppers (or any veggie you like: broccoli, kale, etc.) Part I:
1 cup dry Quinoa – rinsed well, put in a pot with 1 1/2 cup of chicken broth and bring to a boil. Stir once, cover and turn to low simmer for 15 minutes. Take off heat and put aside for later.

Part II:

1 1/2 pounds boneless, skinless chicken breast tenders

4 tablespoon garlic flavored/infused olive oil

1 small onion, thinly sliced

1 red bell pepper, thinly sliced

1 yellow bell pepper, thinly sliced

5 cloves of garlic, thinly sliced

1 handful of fresh basil leaves, thinly sliced

grated parmesan cheese (optional)

sea salt & pepper

Cut chicken into 1” pieces. Heat large non-stick skillet over high heat and add oil. Add chicken and brown for 5 minutes. Add
onions, bell peppers, sauté 1-2 minutes. Add garlic and sauté until peppers are slightly soft but still brightly colored 1-2 minutes.
Season with sea salt and pepper. Remove from heat, add basil leaves and Quinoa. Toss until basil wilts and sprinkle with parmesan cheese if desired.
Serves 4.

Stuffed Acorn Squash (Grain-Free, Paleo, Gaps)
Serving Size: Serves 4
Adapted from Chow.
Ingredients
For the Squash:
2 acorn squash, cut in half pole-to-pole, seeds removed
1 tablespoons ghee, melted
1 tablespoon honey
Celtic sea salt
For the filling:
4 tablespoons ghee
1 yellow onion, chopped
3 celery stalks, chopped
2 cups "riced" cauliflower*
2 teaspoons fresh thyme, chopped
1/3 cup pecans
1/4 cup plumped raisins** 1/2 teaspoon Celtic sea salt
1/8 teaspoon freshly ground black pepper
Instructions
Preheat oven to 450ºF and adjust rack to middle position. Place squash, cut-side up, on a baking sheet. Combine ghee and honey then brush the squash with the mixture using a pastry brush. Season with sea salt. Roast in the oven for 25 minutes.
Meanwhile, melt 4 tablespoons ghee in a large sauté pan and swirl to coat. Add onion and celery then cook, stirring frequently, for 5-7 minutes until soft. Stir in cauliflower and cook for 3-4 minutes until hot. Stir in thyme, pecans, raisins, sea salt and pepper. Spoon filling into acorn squash and roast for 20 minutes. Serve.
*To rice cauliflower: Cut cauliflower into bite-size pieces and place half of the pieces in the bowl of a food processor. Pulse 12-15 times until cauliflower is the size of rice. Repeat. As an alternative, you can grate the cauliflower with a cheese grater or chop finely with a large chef's knife. **To plump raisins: Place raisins and 1/4 cup juice (orange, apple, even kombucha works!) in a small saucepan. Bring to a low simmer. Turn off heat. Using a slotted spoon, remove raisins.

Stuffed Acorn Squash (Grain-Free, Paleo, Gaps)
Serving Size: Serves 4
Adapted from Chow.
Ingredients
For the Squash:
2 acorn squash, cut in half pole-to-pole, seeds removed
1 tablespoons ghee, melted
1 tablespoon honey
Celtic sea salt
For the filling:
4 tablespoons ghee
1 yellow onion, chopped
3 celery stalks, chopped
2 cups "riced" cauliflower*
2 teaspoons fresh thyme, chopped
1/3 cup pecans
1/4 cup plumped raisins** 1/2 teaspoon Celtic sea salt
1/8 teaspoon freshly ground black pepper
Instructions
Preheat oven to 450ºF and adjust rack to middle position. Place squash, cut-side up, on a baking sheet. Combine ghee and honey then brush the squash with the mixture using a pastry brush. Season with sea salt. Roast in the oven for 25 minutes.
Meanwhile, melt 4 tablespoons ghee in a large sauté pan and swirl to coat. Add onion and celery then cook, stirring frequently, for 5-7 minutes until soft. Stir in cauliflower and cook for 3-4 minutes until hot. Stir in thyme, pecans, raisins, sea salt and pepper. Spoon filling into acorn squash and roast for 20 minutes. Serve.
*To rice cauliflower: Cut cauliflower into bite-size pieces and place half of the pieces in the bowl of a food processor. Pulse 12-15 times until cauliflower is the size of rice. Repeat. As an alternative, you can grate the cauliflower with a cheese grater or chop finely with a large chef's knife. **To plump raisins: Place raisins and 1/4 cup juice (orange, apple, even kombucha works!) in a small saucepan. Bring to a low simmer. Turn off heat. Using a slotted spoon, remove raisins.

Basil Hummus

Basil hummus dip made with garbanzo beans, puréed with fresh basil, olive oil, toasted pine nuts, garlic, and lemon. • Prep time: 15 minutes
• Cook time: 5 minutes
• Yield: Makes about 3 cups of hummus.

INGREDIENTS • 1/4 cup pine nuts
• 2 cups sweet basil leaves, packed
• 3 cloves garlic, smashed then minced
• 2 15-ounce cans garbanzo beans (chickpeas), rinsed and drained*
• 1/4 cup olive oil
• Up to 1/4 cup water
• 1/3 cup fresh lemon juice
• 1 1/2 to 2 teaspoons salt
• Several dashes Tabasco
• 1 teaspoon tomato paste * Instructions using dry garbanzo beans instead of canned. You will need about 1 1/4 cup of dried beans to make enough beans for this recipe. Soak them overnight in a pot covered by a couple inches of water. The next day, drain the water and add fresh water, again covering the beans by a couple inches. You might want to put a couple garlic cloves in the water for flavor. Bring to a simmer, and simmer on low heat for several hours, until the beans are tender but still whole. Remove any foam that bubbles to the surface during the cooking. Drain the beans and proceed with the recipe.
METHOD

1 Heat the pine nuts in a small skillet on medium high heat. Stir them when they start to brown. When most of them have lightly browned, remove them from the pan into a bowl to cool. (Reserve a few pine nuts for garnish.)
2 In the bowl of a food processor, place the basil leaves and the garlic. Pulse until finely chopped. Add the rinsed and drained garbanzo beans, most of the pine nuts, olive oil, lemon juice, salt, tomato paste, and a few dashes of Tabasco. Pulse several times, for several seconds each time, until the hummus is smooth. Add more Tabasco and salt or lemon juice to taste. Add water to the point of desired consistency.

To serve, place in a bowl and drizzle a little olive oil over it. Sprinkle with a few toasted pine nuts. Serve with pita wedges, crackers, or rustic bread. ENJOY : )

Basil Hummus

Basil hummus dip made with garbanzo beans, puréed with fresh basil, olive oil, toasted pine nuts, garlic, and lemon. • Prep time: 15 minutes
• Cook time: 5 minutes
• Yield: Makes about 3 cups of hummus.

INGREDIENTS • 1/4 cup pine nuts
• 2 cups sweet basil leaves, packed
• 3 cloves garlic, smashed then minced
• 2 15-ounce cans garbanzo beans (chickpeas), rinsed and drained*
• 1/4 cup olive oil
• Up to 1/4 cup water
• 1/3 cup fresh lemon juice
• 1 1/2 to 2 teaspoons salt
• Several dashes Tabasco
• 1 teaspoon tomato paste * Instructions using dry garbanzo beans instead of canned. You will need about 1 1/4 cup of dried beans to make enough beans for this recipe. Soak them overnight in a pot covered by a couple inches of water. The next day, drain the water and add fresh water, again covering the beans by a couple inches. You might want to put a couple garlic cloves in the water for flavor. Bring to a simmer, and simmer on low heat for several hours, until the beans are tender but still whole. Remove any foam that bubbles to the surface during the cooking. Drain the beans and proceed with the recipe.
METHOD

1 Heat the pine nuts in a small skillet on medium high heat. Stir them when they start to brown. When most of them have lightly browned, remove them from the pan into a bowl to cool. (Reserve a few pine nuts for garnish.)
2 In the bowl of a food processor, place the basil leaves and the garlic. Pulse until finely chopped. Add the rinsed and drained garbanzo beans, most of the pine nuts, olive oil, lemon juice, salt, tomato paste, and a few dashes of Tabasco. Pulse several times, for several seconds each time, until the hummus is smooth. Add more Tabasco and salt or lemon juice to taste. Add water to the point of desired consistency.

To serve, place in a bowl and drizzle a little olive oil over it. Sprinkle with a few toasted pine nuts. Serve with pita wedges, crackers, or rustic bread. ENJOY : )

Sweet and Sour Beef and Cabbage Autumn Soup

1 tablespoon olive oil
1 pound grass fed ground beef
2 teaspoons caraway seeds
2 teaspoon dried thyme
1 medium onion and 2 stalks celery, chopped
1 red pepper, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 cups organic beef broth
1 15-ounce can crushed tomatoes
1 1/2 tablespoons raw honey
1 tablespoon paprika, preferably Hungarian sweet
3 cups coarsely chopped Savoy, or green cabbage
1-2 tablespoons raw apple cider vinegar
About 1/2 teaspoon Sea salt
Freshly ground pepper to taste
Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onion mix, celery and apple; cook, stirring, for 2 to 3 minutes more.
Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 5 minutes more. Add vinegar, then to taste, salt and pepper.

Sweet and Sour Beef and Cabbage Autumn Soup

1 tablespoon olive oil
1 pound grass fed ground beef
2 teaspoons caraway seeds
2 teaspoon dried thyme
1 medium onion and 2 stalks celery, chopped
1 red pepper, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 cups organic beef broth
1 15-ounce can crushed tomatoes
1 1/2 tablespoons raw honey
1 tablespoon paprika, preferably Hungarian sweet
3 cups coarsely chopped Savoy, or green cabbage
1-2 tablespoons raw apple cider vinegar
About 1/2 teaspoon Sea salt
Freshly ground pepper to taste
Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onion mix, celery and apple; cook, stirring, for 2 to 3 minutes more.
Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 5 minutes more. Add vinegar, then to taste, salt and pepper.

Baked Shrimp in Tomato Feta Sauce

Quick and easy, shrimp baked in a tomato sauce with onions, garlic, parsley, dill, and feta cheese. Serves 4.

Ingredients

1 Tbsp olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 14.5-ounce cans of diced tomatoes
1/4 cup minced fresh parsley
1 Tbsp minced fresh dill or 1 teaspoon dried dill
1 to 1 1/4 pounds medium sized raw shrimp, peeled and deveined (can leave tails on), thaw if frozen
Pinch of salt, more to taste
Pinch black pepper, more to taste
3 ounces feta cheese (about 2/3 cup, crumbled)

Method

1. Preheat oven to 425°F. Heat oil in a large, oven-proof skillet on medium high heat. Add the onions and cook until softened, 3-5 minutes. Add the garlic and cook until fragrant, about 30 seconds more.
2. Add the tomatoes and bring to a simmer, reduce heat and let simmer for 5-10 minutes, until the juices thicken a bit.
3. Remove from heat. Stir in the herbs, shrimp, feta cheese, and salt and pepper to taste. Place pan in oven and bake, uncovered, until shrimp are cooked through, about 10-12 minutes.
Serve immediately. YUM! ENJOY : )

Baked Shrimp in Tomato Feta Sauce

Quick and easy, shrimp baked in a tomato sauce with onions, garlic, parsley, dill, and feta cheese. Serves 4.

Ingredients

1 Tbsp olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 14.5-ounce cans of diced tomatoes
1/4 cup minced fresh parsley
1 Tbsp minced fresh dill or 1 teaspoon dried dill
1 to 1 1/4 pounds medium sized raw shrimp, peeled and deveined (can leave tails on), thaw if frozen
Pinch of salt, more to taste
Pinch black pepper, more to taste
3 ounces feta cheese (about 2/3 cup, crumbled)

Method

1. Preheat oven to 425°F. Heat oil in a large, oven-proof skillet on medium high heat. Add the onions and cook until softened, 3-5 minutes. Add the garlic and cook until fragrant, about 30 seconds more.
2. Add the tomatoes and bring to a simmer, reduce heat and let simmer for 5-10 minutes, until the juices thicken a bit.
3. Remove from heat. Stir in the herbs, shrimp, feta cheese, and salt and pepper to taste. Place pan in oven and bake, uncovered, until shrimp are cooked through, about 10-12 minutes.
Serve immediately. YUM! ENJOY : )

EASY BAKE FISH
INGREDIENTS
3 tablespoons of honey
3 tablespoons of Dijon Mustard
1 teaspoon of lemon juice
4 (6 oz) salmon steaks
½ teaspoon of pepper
DIRECTIONS
Preheat oven to 325 degrees Fahrenheit (165 degrees C)
In a small bowl mix honey, mustard and lemon juice. Spread mixture over the salmon steaks. Season with pepper. Arrange in a medium baking dish.
Bake for 20 minutes in a preheated oven, or until fish flakes with fork! ENJOY : )

EASY BAKE FISH
INGREDIENTS
3 tablespoons of honey
3 tablespoons of Dijon Mustard
1 teaspoon of lemon juice
4 (6 oz) salmon steaks
½ teaspoon of pepper
DIRECTIONS
Preheat oven to 325 degrees Fahrenheit (165 degrees C)
In a small bowl mix honey, mustard and lemon juice. Spread mixture over the salmon steaks. Season with pepper. Arrange in a medium baking dish.
Bake for 20 minutes in a preheated oven, or until fish flakes with fork! ENJOY : )