MY PERSONAL STORY

My experience with food while growing up was not a healthy

one. I mindlessly ate food with no concept of its effect on my
body or long-term health. There are an overwhelming number
of diet plans on the market and I experimented with almost of
them, but had no idea reaching my ideal weight was first and
foremost a result of overall bodily health.

To permanently live at or near an ideal weight the body must

enter intoand remain ina state of health. My health is
what I neglected while I focused on weight loss. The highly
processed, chemical-laden non-food substances I consumed
on a daily basis contained virtually no nutrients.

My body was starving for vitamins and minerals and

began physically breaking down; I was exhausted, chronically
sick with flu and colds, weak immune system, seasonal
allergies, and needed constant stimulation from coffee and
sugary sweets for energy.

During my mothers second diagnosis of breast cancer, I

began to wonder about the direct effect food had on health.
Being by my mothers side throughout her illness, I educated
myself about real food. By the time my mother passed away,
the connection between better food and better health was
clear, but I was young and ignorant and didnt utilize the
information to prevent future illnesses from manifesting in
my own body.

I continued eating poorly and over time my eating habits had enabled a debilitating
disease to take root and grow. In my late twenties, I was diagnosed with autoimmune
thyroid disease and told there was no cure. Doctors advised me I would need to take
radioactive iodine and then a prescription medication for the rest of my life.

A lifetime of medication with no cure was not on my agenda. Instead, I applied the
information I learned about food when my mother was sick. I knew the food I was eating
on a daily basis directly paralleled my relationship to sickness, and would ultimately
parallel my relationship to health. Weight loss was no longer a factor in my life true
health was my new goal.

My life monumentally transformed once I incorporated real food that was wholesome,
organic, nutritious, tasty, and seasonal. Taste is a HUGE factor!
Food can, and should, be a wonderful experience
that enhances life I know it did mine, and
thousands of my clients, too.

Eating healthfully isnt about deprivation or

dieting; its about changing the quality of food to
reap the benefits from it. Its about wholly
satisfying your body with delicious, nutritious
meals and not starving yourself to death, or
creating deficiencies while on fad diets!

Hippocrates, the father of medicine said, Let food

be thy medicine, and medicine be thy food.

I believe food is medicinal and can help you look

and feel your absolute best, meal after delicious
meal.

Nowits time to get into the kitchen and cook

up some yummy dishes.

Eat well, share meals with your loved ones, and

enjoy every mouthwatering recipe!
 WHOLE GRAINS
Quick Quinoa and Grass-Fed Lamb Salad
o 2 cups organic quinoa, rinsed
o 3 cups vegetable stock or water
o 1 grass-fed lamb steak (6-8 oz)
o Cumin, sea salt, black pepper, cinnamon
o 1 red bell pepper, seeded and diced
o 1 yellow bell pepper, seeded and diced
o 5-6 large basil leaves, sliced thin (chiffonade)
o cup mint leaves, sliced thin (chiffonade)
o 2-3 tbsp. chopped parsley leaves
o 1/3 cup extra virgin olive oil
o 2-3 tbsp. white wine vinegar

Place quinoa and vegetable stock into a soup pot

and bring to a boil.

Add tsp. sea salt. Cover, reduce heat to simmer

10-12 minutes. When done, fluff with a fork and
let cool to room temperature.

Chop lamb steak into 1 inch bite-sized pieces. Season lamb pieces with cumin, sea
salt, black pepper and cinnamon

Heat 1 tbsp. olive oil in a frying pan (on medium heat) and cook lamb 3-5 minutes,
turning to brown each side.
Remove lamb from frying pan and let rest on a plate.

In a large mixing bowl combine cooked quinoa, diced peppers, chopped herbs and
cooked lamb. Whisk olive oil plus white wine vinegar, and season to taste with salt and
pepper. Drizzle dressing over salad and toss to coat.
1
 WHOLE GRAINS
Vegetable Fried Rice

o 1/4 cup water

o 1 onion, peeled and diced
o 2 garlic cloves, peeled and minced
o 1/2 cup broccoli or cauliflower, florets
o 1 carrot, diced
o 1/2 tsp. sea salt
o 2 tbsp. peanut oil
o 2 eggs, beaten
o 1 cup pre-cooked brown rice
o 1 tbsp. toasted sesame oil
o 2-3 tbsp. shoyu
o 1 tbsp. mirin (optional)
o 1/4 cup water
o 2 scallions, minced

Water saute onion, garlic, broccoli and carrots for 3-5 minutes.

Add a couple of pinches of sea salt. Remove vegetables from the pan.

Add 2 tbsp. peanut oil and scramble the eggs.

Add the cooked vegetables and pre-cooked rice, into the pan.

Season with toasted sesame oil, shoyu and mirin.

Cook additional 3-5 minutes. Garnish with scallions.

2
 NOODLES
Soba Noodles & Spicy Sesame Sauce

o 1 eight ounce package soba or udon noodles

o 8 oz chicken or firm tofu, diced into 1 inch
pieces (seasoned with sea salt, cayenne and
black pepper)
o 2-3 tbsp. coconut oil or peanut oil
o 4 heaping tbsp. tahini (ground sesame seeds)
o 2-3 tbsp. maple syrup or honey
o Juice of 1 lemon
o cup shoyu or wheat-free tamari
o 2 dashes cayenne pepper
o 1-2 inches ginger, peeled and chopped
o 1-2 garlic cloves, peeled and diced
o 2/3 cup water
o 2 scallions, minced
o 1 sheet of nori, sliced thin for garnish
o Bell pepper, seeded and diced for garnish

Drop soba noodles into boiling water and cook 7-10 minutes. While noodles cook,
saut chicken or tofu 2-3 minutes on each or until lightly browned.

In a food processor combine tahini, maple syrup, lemon juice, shoyu, cayenne pepper,
ginger and garlic. Puree until smooth and creamy.

Slowly add water to the food processor and puree again until you reach desired
consistency (more water creates a thinner sauce).

Drain soba noodles and combine with tangy tahini sauce, diced chicken and scallions.
Garnish with shredded nori and diced bell pepper. Yield: 4-6 servings.

3
 NOODLES
Gluten-Free Pasta Putanesca
o 3-4 Anchovies
o 3 garlic cloves, peeled and minced
o 2 tbsp. olive oil
o 1/2 cup water
o 1 tbsp. tomato paste
o 1 onion, peeled and cut into thin crescents
o 1/2 head cauliflower, florets
o 6-7 black olives, pitted and sliced thin
o 1 tbsp. capers
o 15 ounce can of diced tomatoes
o 2 tbsp. fresh basil, minced
o 1 tsp. oregano
o 1 tsp. thyme
o Sea Salt
o Gluten-free pasta (quinoa or corn pasta)
o Grated Parmesan cheese

Saute anchovies, garlic and onion in olive oil for 2-3 minutes.

Combine tomato paste and water and add to the pan.

Toss in cauliflower florets, capers, basil, tomatoes, oregano, thyme, olives, and a pinch
of sea salt.

Cover and cook on a medium heat until cauliflower is soft (7-10 minutes).

Pour sauce and vegetables over cooked pasta. Garnish with grated cheese.

4
 BEANS
Braised Kale and White Beans
o 1 cup chicken stock or water
o 1 bunch kale, cleaned and chopped into
bite-sized pieces
o 1 cups cooked white beans
(Cannelini or Great Northern)
o 2-3 garlic cloves, peeled and thinly sliced
o 1 tbsp. olive oil
o tsp. sea salt (or to taste)

Put kale and chicken stock into a saute pan

and cook on medium high heat 3-5 minutes
or until wilted.

Add cooked white beans, garlic, olive oil

and sea salt.

Toss and cook on medium heat an additional 3-5 minutes.

5
 BEANS
Bean and Buffalo Chili
o 2 tbsp. olive oil
o 1 large onion, peeled and diced
o 8 oz ground buffalo meat
o 2 carrots, diced
o 3 celery stalks, diced
o 4 garlic cloves peeled and minced
o 2 tsp. cumin powder
o 1 tsp. dried oregano
o 1 tsp. chili powder
o 1 & 1/2 cups kidney beans, cooked
o 1 can diced tomatoes, 15 oz.
o 2 tsp. sea salt
o cup of parsley, minced

In a deep pan or medium sized soup pot,

saut onion 1-2 minutes.

Add ground buffalo meat.

With a large spoon, chop the buffalo meat into

bite sized pieces as it cooks.

Add carrots, celery, garlic, and spices and cook 5-7 minutes. Add cooked beans and
tomatoes, cover and cook 15-20 minutes.

Adjust seasoning if needed.

Garnish with fresh parsley.

6
 SALAD
Cobb Salad w/ Honey Dressing & Kale Flowers
o 2 cups mixed baby greens
(kale, mizuna, mesclun), rinsed
o 2 pastured eggs, boiled and quartered
o 2 ounces, raw cheddar cheese, cubed
o 1 strip naturally cured pastured bacon,
cooked until crispy
o cup extra virgin olive oil
o 1 shallot minced
o 2 tbsp. apple cider vinegar
o 2 tsp. raw local honey
o Sea salt and freshly ground black pepper
o Kale flowers or Arugula flowers

Put baby mixed greens into a large mixing bowl.

Top with egg slices, cheddar cheese and chopped bacon.

Whisk olive oil, shallot, apple cider vinegar and honey.

Season the dressing with salt and black pepper to taste.

Drizzle Dressing on top of salad.

Garnish with kale flowers.

7
 SEA VEGETABLES
Kombu (kelp) & Sweet Vegetables
o 3 inch piece of kelp, soaked and sliced thin
o 1 onion, cut into thin crescents
o 2 cups of squash, cut into 1 inch thick pieces
o 1 parsnip, cut into 1/2 inch diagonals
o 1/2 cup water
o Shoyu or Tamari (wheat-free soy sauce)
o Parsley, minced

Place kelp at the bottom of a frying pan.

Lay onion, squash and parsnip on top and add water.

Bring to a boil and cover.

Lower the heat to medium/low and cook 20-25 minutes (add more water if needed).

Drizzle with shoyu and continue cooking until all the liquid has been absorbed (5-7
minutes).

Garnish with fresh parsley.

8
 FISH
Baked Cod w/ Miso Ginger Marinade
o 1 tbsp. sweet miso
o 1 tbsp. mirin
o 1/4 cup shoyu
o 1-2 tsp. grated ginger juice
o 1/4 cup water
o 4, six oz fillets Black Cod (Sable)
o Scallions, minced

Combine miso, mirin, shoyu, ginger and

water.

Marinate fish fillets in marinade for

35 minutes or overnight in the refrigerator.

Preheat oven to 375.

Place cod fillets into a baking pan with the marinade on top of the fish.

Bake fish for 10-15 minutes. Depending on the thickness of the flesh (approximately 10
minutes per inch of thickness).

Remove fillets from the oven and set onto a plate. Spoon some of the cooked/baked
marinade on top. Garnish with scallions.

9
 FISH
Shrimp with Spicy Garlic Sauce
o 1/4 cup water
o 1 onion, sliced thin
o 1 bunch broccoli, florets and stems
(cut stems into thin rounds)
o 1 carrot, thin diagonals
o 1/2 pound wild shrimp, peeled

Add water and onion to frying pan and cook for 1-2
minutes. Add broccoli stems and carrots and cook
for 1-2 minutes. Add broccoli florets, shrimp,
and cover and steam 2-3 minutes.

Pour Spicy Garlic Sauce (recipe below) into the

frying pan. Cover and cook on medium heat
4-5 minutes.

Spicy Garlic Sauce

o 3-4 garlic cloves, peeled and minced
o 1/2 cup water
o 1/3 cup toasted sesame oil
o 1 tbsp. hot pepper sesame oil
o 1-2 tbsp. maple syrup
o 3 tbsp. shoyu
o 1 tsp. hot pepper flakes
o 1 tbsp. kuzu root starch or arrowroot (+3 tbsp. water)

Mix all ingredients (except kudzu) and cook on medium heat for 3 minutes.
Dilute kuzu in a small amount of water and slowly add to the pan.
The sauce will begin to thicken. Cook 3-5 minutes.
10
 SOUP
Old Fashioned Chicken Soup
o 5 cups chicken stock (or water)
o 1 onion, peeled and diced
o 1/2 medium-sized celeriac root, diced
o 2-3 carrots, cut into thin rounds
o 2 potatoes, diced
o 1 tsp. each dried rosemary, dried thyme
o Organic, free range chicken pieces
With bones (wings, drumsticks)
o 2 tsp. sea salt
o 1/4 cup parsley
o 2-3 garlic cloves, peeled and minced

Bring water, onion, celeriac root, potato,

carrots, rosemary, chicken pieces and sea
salt to a boil.

Reduce flame, cover and simmer 35-45 minutes.

Add parsley and garlic and continue cooking for 5-10 minutes.

11
 MEATS
Marinated Grass-fed Pepper Steak
o 12 oz grass-fed skirt steak
o 3 tbsp. shoyu or tamari (soy sauce)
o 2 tbsp. brown rice vinegar or apple cider vinegar
o 1 tbsp. ginger, minced
o 2 garlic cloves, peeled and minced
o 1 tsp. maple syrup
o 2 tsp. organic toasted sesame oil
o 1 tbsp. olive oil
o 1 large vidalia onion, peeled and sliced into crescents
o 4 large bell peppers, seeded and sliced thin
o Sea salt
o Parsley

Combine tamari/shoyu, rice vinegar,

ginger, cloves, maple syrup, and toasted
sesame oil. Pour over skirt steak and marinate overnight in the refrigerator or at least 3
hours.

Remove from the refrigerator and slice into 1/4 inch thick slivers of steak. In a frying
pan, add 1/2 tbsp. olive oil and saut sliced steak about 1 minute on each side.

Remove steak from the pan and set aside. Leave all the juices in the pan. Saut the
onion for 2-3 minutes in the same frying pan. Season with a couple of pinches of sea
salt.

Add the peppers, cover and saut until soft and wilted or about 7-10 minutes. Put
cooked skirt steak back into the frying pan and toss with the peppers and onions.

Cook 2-3 minutes. Garnish with fresh parsley.

12
 SNACK
Creamy Hummus
o 1 cup dried chickpeas (garbanzo beans)
o 4 cups water
o 2 inches kelp
o 1 & 1/2 tsp. sea salt
o 3 heaping tbsp. sesame tahini
o 1/3 cup olive oil
o 1/2 tsp. cumin
o 2 shakes of coriander
o 3 garlic cloves, peeled
o 1/8 tsp. freshly ground black pepper
o Juice of 1 lemon
o Smoked Paprika

Soak chickpeas in water for 8-10 hours or overnight. Discard soaking water.

Bring chickpeas plus 4 cups fresh water to a boil. Discard the foam that rises to the top.

Add kelp, cover and lower the heat to simmer. Cook 1 hour. Add 1 tsp. sea salt and
continue cooking 35-40 minutes or until chickpeas are soft.

Drain chickpeas, but reserve 1/2 cup of the cooking water.

In a food processor combine cooked chickpeas, kelp, sesame tahini, olive oil, cumin,
coriander, garlic, 1/2 tsp. sea salt, black pepper and lemon juice. Puree until smooth
and creamy.

Add chickpea water and puree again to achieve a lighter hummus consistency. Top with
a light dusting of smoked paprika for some extra zing!

13
 DESSERTS
High Energy Trail Mix Cookies
o 1 & 3/4 cups Whole Grain Pastry Flour
o 1/4 tsp. sea salt
o 1/3 cup maple sugar or other sugar
o 1 tsp. baking powder
o 1/4 cup walnuts, chopped
o cup pumpkin seeds
o cup sunflower seeds
o 2 tbsp. cranberries and
o 2 tbsp. raisins
o 2 eggs, beaten
o 3-4 tbsp. butter, softened
o 1 tbsp. honey
o 1 tsp. vanilla flavoring

Preheat the oven to 350.

Mix dry ingredients and wet ingredients separately. Then combine the two.

Line a baking pan with parchment paper. Take one and half tablespoons of batter and
drop onto parchment paper.

Leave at least one or two inches of space between cookies. Bake 18-25 minutes or until
cookies become lightly browned around the edges

14
 DESSERTS
Creamy Coconut Almond Rice Pudding
o 2 cups cooked brown basmati rice
o 1/2 cup coconut milk
o 2 tbsp. dried shredded coconut
o 1 tbsp. raisins
o 1/4 cup maple syrup
o 1/8 tsp. cinnamon (just a couple of dashes)
o 1 cup almond milk
o 2 tbsp. roasted almonds, minced

Combine all ingredients

(except minced almonds) in a soup pot or
sauce pan, and cook on top of the stove,
uncovered, for 5-10 minutes on medium high
heat, until it reaches desired creamy
consistency.

Garnish with toasted almonds.

15
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Heres what people are saying:

"Andrea's recipes are basic and easy. Her directions

are flexible which makes it fun to prepare. You don't Over 100 delicious
and nutritious
have to be that exact so you don't have to be fearful of
recipes to help you
messing up a recipe. I love Andrea's style of teaching. So achieve better health
much enthusiasm. I wish her books could talk!" Leslie with every
Kay scrumptious bite!

"By altering my food choices, my energy level has increased

tenfold (at least) and I'm happy that I dropped a few pounds
without trying. Andrea's recipes are delicious and satisfying they make me feel
like a million bucks!" Teresa Theophano

"What a great combination; great food, easy recipes and comedy all together. The
laughter is the perfect seasoning for all the delicious foods." Mary Lou Minard
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