Ingredients

• 3 cups ice
• 1/2 cup or so of Fage BestSelf Lactose Free Plain Greek Yogurt, unsweetened
• 1 of these: 80g raspberries or blackberries, 35–40g blueberries, or 70g strawberries
• 275g ultrafiltered skim milk, Mootopia preferred; Fairlife is OK too
• About 1 cup filtered water
• Spices:
  • Penzey’s Powdered Rosemary
  • Penzey’s Cinnamon
  • Penzey’s Apple Pie Spice

Instructions

1. Combine ingredients in a blender and blend very well.

Ingredients

• 2 eggs, pasture raised preferred
• Olive oil, spray with only olive oil preferred
• Boar’s Head Crumbled Feta
• Fage BestSelf Lactose Free 2% Plain Yogurt, unsweetened
• Salt
• Lactaid pill

Instructions

1. Lightly grease a frying pan with olive oil spray and heat. Crack in two eggs and keep stirring over low heat to scramble them.
2. When nearly done, add generous feta, salt, and a small amount of yogurt. Continue to stir over low heat until well combined. Do not allow it to fully dry out.
3. Serve with Lactaid pill on the side.

Ingredients

• Olive oil spray
• A few tablespoons chickpeas
• 2 eggs
• Water
• Salt

Instructions

1. Grease a frying pan with olive oil spray. Add a few tablespoons of chickpeas down the diagonal of the pan. Crack two eggs on each side of the chickpeas.
2. Cook over medium heat. When it just starts cooking, add a thin layer of water and cover.
3. Cook until egg whites are firm. Add more water if needed so a layer of water remains in the pan at all times. Add salt and turn off the heat.
4. Drain the water and serve.

Ingredients

• 24g rolled, old fashioned oats
• Option 1: 12g unsweetened peanut powder, Nuts.com peanut flour or PB&Me
• Option 2: 1 tbsp walnut meal/flour + 4 shakes of Penzey’s Pumpkin Pie Spice
• 500g ultrafiltered skim milk, Mootopia

Instructions

1. Preheat oven to 400°F.
2. Cook the oats in a pan or baking tray for 7 minutes.
3. Let the oats cool.
4. Combine the oats with either option 1 or option 2 above.
5. Add the ultrafiltered skim milk and serve.

Ingredients

• 1 cup green lentils
• Cumin
• Six-inch Coyotas Cassava Tortillas
• Green Valley Creamery Sour Cream
• Avocado
• Salt to taste

Instructions

1. Boil a pot of water.
2. Rinse the green lentils and add to the boiling water.
3. Cook for 24 minutes.
4. Drain the lentils and set aside.
5. Wet both sides of a six-inch tortilla and warm on a plate in the microwave on high for 20 seconds.
6. Spread lentils on the tortilla.
7. Spread sour cream on top.
8. Add salt and cumin.
9. Microwave on high for 20 seconds.
10. Add avocado and fold the burrito.
11. Serve.

Ingredients

• 1/8 cup green lentils
• 1/4 cup red lentils
• Phoenicia 7 Spices Blend: allspice, cinnamon, cloves, cumin, coriander, caraway, nutmeg
• Salt to taste
• Optional: 1/4 cup frozen peas, no sugar/additives

Instructions

1. Bring a small pot with 4 cups filtered water to a boil.
2. Rinse the green lentils and add them to the boiling water.
3. After 12 minutes, rinse the red lentils and add them to the boiling water. Optional: add 1/4 cup frozen peas.
4. Cook for an additional 12 minutes.
5. Stir in generous amounts of the 7 Spice blend and salt to taste.
6. Do not drain. Transfer to a bowl with the remaining liquid and serve.

Dry Ingredients

• 2 cups ground rolled old fashioned oats, not quick cook
• 1/2 cup almond flour
• 1/4 cup unsweetened shredded coconut
• 1 heaping tbsp cinnamon
• 1/2 tsp salt
• 2 tbsp peanut flour, buy at Nuts.com or Amazon

Wet Ingredients

• 3/4 banana
• 1 tsp double-strength vanilla extract, or 2 tsp regular strength
• 1 egg
• 1/4 cup Green Valley Creamery Sour Cream
• 1/4 cup ultrafiltered unsweetened skim milk, Mootopia or Fairlife
• Natural Way unsweetened peanut butter, or substitute another appropriate brand

Instructions

1. Preheat the oven to 350°F.
2. Grind 1 cup of the oats into a flour in a food processor.
3. Add to the remaining dry ingredients in one bowl.
4. Beat the egg in a separate bowl.
5. Add the other wet ingredients to the second bowl, except for the peanut butter.
6. Add the dry ingredients into the wet ingredients bowl and stir to combine well.
7. Divide the mixture into 15 portions and bake for 5 minutes.
8. Remove from the oven and add a thin layer of peanut butter on top of each bar.
9. Bake for another 6 minutes.
10. Remove, cool, and serve.

Ingredients

• 3/4 cup oats
• 1/4 cup shredded coconut, unsweetened
• 1/2 cup super fine almond flour
• 1/4 tsp salt
• Several generous shakes of ground cinnamon; optionally add a bit of ground cloves and nutmeg
• 2 tbsp unsweetened powdered peanut butter, Nuts.com or PB&Me
• 1 medium ripe banana, about 120g
• 1/4 tsp double-strength vanilla extract
• 1/3 cup ultrafiltered skim milk, or 50/50 blend of milk and decaf coffee

Instructions

1. Preheat oven to 350°F.
2. Roughly pulse the oats in a food processor for a few seconds.
3. Add almond flour, salt, cinnamon, and powdered peanut powder and pulse to combine.
4. In a medium bowl, mash the banana well and combine with vanilla extract, milk, and shredded coconut.
5. Add oats mixture and mix well to combine.
6. Divide into 12 or more cookies and transfer to a baking tray with parchment paper, unbleached preferred. The cookies will not rise, so the shapes you make will be their final shape.
7. Bake for 15 minutes.
8. Remove and cool.

Ingredients

• Atlantic salmon fillet, boneless
• Olive oil spray or olive oil
• Salt
• Dried chervil
• Fresh dill

Instructions

1. Preheat the oven to 425°F.
2. Place the fillet on a baking dish and spray lightly with olive oil.
3. Salt well.
4. Sprinkle dried chervil.
5. Add fresh dill on top, avoiding stems.
6. Cook for about 17 minutes. It should be just cooked inside. Under- or overcooking makes it harder to digest.

Ingredients

• Pacific Foods Free Range Chicken Broth
• Vegetable options: yellow squash, broccoli with stem and leaves cut off, cauliflower with stem and leaves cut off, celery, Del Monte Fresh Cut Canned Green Beans with Salt
• Optional add-in: avocado, raw and added on top after cooking
• Salt

Instructions

1. In a small pot, bring a carton of chicken broth to a boil.
2. Add vegetables.
3. Cook until semi-soft, not firm and not mushy.
4. Drain veggies to remove all broth.
5. Salt and serve. Optionally, add fresh avocado cut into pieces on top.

Ingredients

• 50–75g BoostCous: boostcous.com
• 1 avocado
• Salt

Instructions

1. Follow package instructions to cook BoostCous, but use the full 8 minutes.
2. Cut up one avocado.
3. Add salt to taste, mix, and serve.