In 2025 our hearts are filled with gratitude and our bellies are filled with delicious, nourishing foods! We have some special recipes for you to share with friends and family!
Healthy living recipes hand-selected for you by our Enhanced Wellness Living Functional Medicine team! We understand that food is medicine and want to support you in fueling your body to Live Life Well! Contact us for more info on Functional Medicine, Individual Wellness Plans, and our revolutionary services!
Foods for energy, body composition, and living life well!
From our kitchen to yours…
Avocado Omelette
Servings: 1
Ingredients:
3 eggs
1 tsp olive oil
1/2 avocado, sliced
Salt and pepper to taste
Veggies of choice (asparagus, sliced deli meat, tomatoes, broccoli, onions, peppers)
Instructions:
Crack the eggs into a bowl, add salt and blend with a fork until whipped.
2. Heat a 10-inch nonstick aluminum pan over medium-high heat. Once the pan is hot, add olive oil and make sure to cover the surface of the pan.
3. Pour the eggs into the center of the pan and stir vigorously with a rubber spatula for 5 seconds. As soon as a semi-solid mass begins to form, lift the pan and move the pan around until the excess liquid pours off into the pan.
4. Move your spatula around the edge of the egg mixture to help shape into a circle and to loosen the edge of the omelet.
5. Add in your vegetables, meats, etc.
6. Let the omelet and veggies sit in the pan for 10 seconds without touching.
7. Using your spatula, lift up the edge of the omelet (the one furthest from you) and fold it over towards you (one-third of the way).
8. Slide the omelet onto a plate and fold over so that the omelet is a tri-fold.
9. Top with sliced avocado and season with salt and pepper. Serve.
Berry Blend Smoothie
Servings: 1-2
Ingredients:
1 medium apple
2 cups filtered water
2 leaves of curly kale stripped from stalk
2 tablespoons organic, raw pepitas (pumpkin seeds)
1 cup frozen blueberries
½ piece fresh organic ginger with skin
8 basil leaves, stems removed
½ lemon, peeled
Instructions:
In high powered blender add all ingredients; blend on high for one minute or until thoroughly mixed.
Turmeric Smoothie
Servings: 1
Ingredients:
1 cup frozen pineapple
1 cup frozen mango
1 ½ cups cold water
1 teaspoon coconut oil
1 teaspoon peeled, chopped fresh ginger
1 teaspoon turmeric paste
**To substitute fresh turmeric, use 1 tablespoon peeled and chopped fresh turmeric and add a pinch of pepper to the smoothie.
Instructions:
In high powered blender add all ingredients; blend on high for one minute or until thoroughly mixed
To Make the Turmeric Paste:
Ingredients:
1/4 cup turmeric powder
1/2 cup water
3/4 teaspoon black pepper
Instructions:
Mix the turmeric and water in a pan over low heat, stirring until a paste is formed.
Once you have a paste, stir in the black pepper.
Cool and store in a glass jar in the fridge for up to 2 weeks.
Can’t Beet Me Smoothie
Servings: 1
Ingredients:
1 cooked beet, peeled & quartered (see instructions below for cooking beet)
1 cup frozen organic blueberries
1 small frozen banana
1 cup unsweetened, organic nut milk
1 cup water
1-inch knob fresh ginger, peeled (use edge of a spoon to peel)
1 tablespoon of almond butter
Instructions:
In high powered blender add all ingredients; blend on high for one minute or until thoroughly mixed.
Matcha Chia Smoothie
Servings: Makes one smoothie
Ingredients:
1 cup unsweetened organic nut milk
½ cup mixed frozen berries
1 medium plantain
½ avocado
1½ tablespoons matcha powder
1 tablespoon chia seeds
1 cup fresh spinach
Instructions:
1. In high powered blender add all ingredients
2. Blend on high for one minute or until thoroughly mixed.
Berry Almond Smoothie Bowl
Servings: 1
Ingredients:
⅔ cup frozen raspberries
½ cup frozen sliced banana
½ cup plain unsweetened almond milk
5 tablespoons sliced almonds, divided
¼ teaspoon ground cinnamon
⅛ teaspoon ground cardamom
⅛ teaspoon vanilla extract
¼ cup blueberries
1 tablespoon unsweetened coconut flakes
Instructions:
Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth.
Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
No Oats Oatmeal
Servings: 6
Ingredients:
2 Cups Raw Walnuts
1/2 Cup Raw Pumpkin seeds
2 Tbsp Ground flaxseeds
2 Tbsp Chia seeds
3 Cups Unsweetened organic almond milk
1/2 tsp Pure vanilla extract
1-2 drops of Monk fruit extract – optional
1 Pinch of Sea Salt
Instructions:
1. Add the walnuts and pumpkin seeds to a food processor or blender and process until finely ground. Transfer the ground walnuts and pumpkin seeds to a jar along with the ground flax and chia seeds.
2. Pour in the almond milk, vanilla, monk fruit, and salt. Stir well to combine. Seal the jar and allow it to sit overnight in the refrigerator for at least 3 hours.
3. When ready to serve, either heat the porridge on the stovetop or leave it cold.
4. Serve with desired fruit, nuts/seeds, nut butter, and additional nondairy milk.
Turmeric Spiced Pancakes
Servings: Makes 6 pancakes, 3 pancakes = 1 serving
Ingredients:
1/2 cup unsweetened applesauce
1 1/4 cup organic oat flour
1/2 cup unsweetened, organic nut milk
2 tbsps maple syrup
1 tbsp baking powder
1 tsp pure vanilla extract
½ tsp cinnamon
½ tsp ground turmeric
pinch of black pepper
¼ tsp ground ginger
For Toppings:
¼ cup organic coconut milk yogurt
¼ cup chopped pecans
Instructions:
-Combine all ingredients in a blender.
-Blend till combined. Don’t over blend.
-Heat a non-stick skillet over medium-high heat.
-Pour about 1/4 cup of batter into the pan. Since it is quite thick, spread/smooth into a
circle.
-Cook for 2-3 minutes on the first side. When you can easily slide a spatula under, flip. Cook for another 2-3 minutes. Remove from pan.
-Repeat until all the batter is gone.
-Top with yogurt and pecans.
Veggie Frittata Recipe
Servings: 6 servings; 1 serving = 1 cup
Ingredients:
1 tablespoon olive oil or coconut oil
½ small red onion, diced
1 cup broccoli florets, cut into small pieces
½ zucchini, chopped
½ cup red bell pepper, chopped
2 cups spinach, loosely packed
8 large organic, pasture-raised eggs
½ teaspoon sea salt
½ teaspoon black pepper
Instructions:
-Preheat oven to 350 degrees F. In a 10 inch sauté pan or cast iron skillet, add the olive oil and onion. Cook over medium heat for 2 to 3 minutes, until it begins to brown. Next, add the broccoli, zucchini, and bell pepper. Sauté for a few minutes until soft and moist.
-Add in the spinach and cook for 1 to 2 minutes more, until slightly wilted. Remove thepan from the heat and allow the mixture to rest.
-In a medium bowl, beat the eggs, and season with sea salt and black pepper. Add the eggs to the vegetable mixture, then place the sauté pan directly into the preheated oven (or transfer to a 9 inch pie plate before placing in the oven). Bake for 20 minutes or until the eggs are well set and slightly brown. Slice into 6 wedges and serve immediately. (*May freeze uneaten frittata).
Blueberry Peach Smoothie
Servings: 2, 12-16oz Smoothies
1/2 Cup Organic Frozen Blueberries
EWL’s Vanilla Protein Complete Powder
Collagen Peptide Powder
2-3 tbsp Chia Seeds
2-3 tbsp Flax Seed
1 tsp Local Honey
1 1/2 cups Organic Mixed Greens
1/2 cup Organic Kale
1/2 Avocado
1/2 cup Fresh or Frozen Peaches
1/2-3/4 Cup Almond Milk
Ice
Blend and top with Fresh Organic Blueberries and enjoy!
Good Morning Green Smoothie
Servings: 1
Ingredients:
2 cups spinach (or kale)
10 almonds (raw)
2 brazil nuts
1 cup coconut milk (unsweetened-from refrigerated cartons not cans)
1 scoop Essential Greens Powder
Instructions:
1.Place the spinach, almonds, brazil nuts, and coconut milk into the blender first.
2.Blend until pureed.
3.Add in the rest of the ingredients and blend well.
Green Cleansing Juice
Servings: 2
Ingredients:
4-5 celery stalks
2 medium sized cucumbers
1-2 cups chopped green cabbage
1-2 cups chopped fresh pineapple
2 black kale leaves
1 piece of fresh ginger
Instructions:
1.Place all the ingredients into the feed tube of your juicer.
2.Once all ingredients are juiced, pour into a glass and enjoy!
Carrot Cucumber Ginger Juice
Servings: 3
Ingredients:
6 large carrots
1 piece of fresh ginger
3 medium cucumbers
Instructions:
1.Place all ingredients into the feed tube of your juicer.
2.Once all ingredients are juiced, pour into a glass and enjoy!
Detox Soup
Servings: 4
Ingredients:
½ Head of cabbage (chopped)
1 cup celery (diced)
1 cup white or yellow onion (diced)
1 cup Carrots (diced)
1 Green Bell pepper (diced)
2-3 cloves garlic (minced)
4 cups Organic Chicken or Vegetable Broth
1 teaspoon oregano
1 teaspoon basil
½ teaspoon red pepper flakes
FEW shakes of black pepper
½ teaspoon salt (optional)
4 tablespoons Braggs Liquid Aminos (or to desired taste)
1 to 2 tablespoons of Stevia (or to desired taste)
2 tablespoons MCT Oil
Instructions:
Heat 2 tablespoons of MCT oil in a large pot over medium heat; Add celery, onions, bell peppers, and carrots and sauté until slightly tender. Then add garlic and chicken or vegetable broth. Add cabbage and bring to a boil. Reduce heat and cook until cabbage is tender. Stir in oregano, basil, red pepper flakes, black pepper, and salt. Add stevia and Braggs Liquid Amino to desire taste. Taste broth and adjust seasoning if needed.
Butternut Squash & Root Vegetable Soup
Servings: 4
Ingredients:
3 tablespoons extra virgin olive oil
1 large onion peeled and chopped
2 cloves fresh garlic, crushed
1 large butternut squash, peeled, seeded and cubed
3 carrots peeled and chopped
3 parsnips peeled and chopped
1 sweet potato peeled and chopped
2 leeks, cleaned and chopped, white parts only
1 teaspoon ground thyme
Salt and freshly ground pepper to taste
8 cups organic vegetable stock
Instructions:
1. Heat the oil in a large pot, add the onions and garlic and sauté till the soft.
2. Add remaining vegetables, thyme, salt and pepper and sauté for a few more minutes.
3. Pour in the stock and bring to the boil. Reduce heat, cover and simmer till the vegetables are soft, about 45 minutes. Cool, then puree.
4. Adjust seasonings to taste and reheat before serving.
Bean & Spinach Soup
Servings: 4
Ingredients:
1 tablespoon Coconut Oil
12 ounces meat of choice (Shrimp, Chicken or Turkey)
3 cloves of garlic, minced
1 onion, miced
3 carrots, peeled and diced
2 stalks celery, diced
15 ounces of White Northern Beans
½ teaspoon dried oregano
2 bay leaves
4 cups organic chicken broth or bone broth
3 cups baby spinach
Sea salt and ground pepper, to taste
Instructions:
1. Heat coconut oil in a large skillet over medium heat
2. Add meat and cook (stirring frequently) until cooked fully
3. Place meat, garlic, onion, carrots, celery, beans, oregano, and bay leaves into a 6 qt. slow cooker
4. Stir in chicken broth and add 2 cups water until combined; season with salt and pepper to taste
5. Cover and cook on low heat for 7-8 hours or 3-4 hours on high heat
6. Stir in spinach until wilted
7. Serve immediately
Chicken Zucchini Noodle Soup
Servings: 2
Ingredients:
3 cups of chicken broth
Salt to taste
1 chicken breast (8 oz.)
2 tablespoons of avocado oil
1 stalk of celery
1 green onion
1/4 cup cilantro
1 zucchini
Instructions:
1. Cut the chicken breast into small pieces
2. Chop the celery, green onion, and cilantro
3. Use a peeling tool to create the zucchini noodles
4. Add avocado oil to pan and cook the chicken
5. Add the chicken broth to the pan; add salt to taste
6. Toss in celery and green onion
7. Add the cilantro and noodles
8. Let this cook for about 5 more minutes
9. Enjoy!
Chicken Burger with Avocado
Servings: 1
Ingredients:
6 Ounces ground chicken
1/2 Hass avocado sliced
3 bibb lettuce leaves
Instructions:
1. Form ground chicken into a patty and season with salt and freshly ground black pepper.
2. Grill or fry in a non-stick pan (with 1 tsp of oil or oil spray) until it is nicely browned and no longer pink in the center.
3. Top with sliced avocado then wrap in lettuce leaves.
Honey Chicken Skillet
Servings: 2
Ingredients:
1 Tbsp coconut oil
2 chicken breasts
1/2 cup of diced green onion
2 cups of broccoli
1 Tbsp garlic, minced
1 Tbsp honey
1 Tbsp Apple Cider Vinegar
1/2 tsp Sea Salt
Instructions:
1. In a large skillet, melt your coconut oil over medium heat. Cut up your chicken into bite size pieces and add them to your skillet.
2. Cook until the chicken has browned.
3. Add the onion, garlic and vegetables.
4. Continue to cook over medium heat until chicken is fully cooked, onion is translucent and vegetables are tender.
5. In a small bowl combine your honey, apple cider vinegar and salt and mix well. Pour over your skillet and lightly toss.
Egg Roll in a Bowl
Ingredients:
For the sauce:
1/4 cup coconut aminos
1/4 cup chicken broth
1 tbsp apple cider vinegar
1 tbsp fish sauce
1/2 tsp red pepper flakes
1/2 tsp ground ginger
For the bowl:
1 shallot, diced
3 cloves garlic, minced
8 cups coleslaw mix + cruciferous salad mix, (shredded cabbage & carrots – can use a 14oz pre-shredded bag or shred your own. We also added some of the cruciferous mix from Trader Joe’s as well.)
4 green onions, chopped
1 tbsp sesame oil
1 lb ground turkey
Salt and pepper
Sesame seeds, (optional topping)
Instructions:
1. Prepare the sauce by mixing all of the sauce ingredients together in a bowl. Set aside.
2. Chop shallot, garlic, and green onions as noted.
3. Heat a large skillet or wok over medium high heat and add in sesame oil. Once hot, add in shallot and garlic. Saute for 2 minutes, stirring frequently.
4. Add in ground pork. Break the pork into bits and season lightly with salt and pepper. Cook, stirring occasionally, until the pork is cooked and has formed some brown crispy bits on the pieces.
5. Once the pork is cooked, add in the coleslaw and/or cruciferous veggie mix and green onions. Cook for 5-6 minutes, stirring occasionally, until the veggies begin to soften. Turn heat to low.
6. Add in the sauce to the skillet. Mix everything together well and cook for a few minutes or until the cabbage is cooked to your liking. Remove from heat and serve. Top with optional sesame seeds.
Chicken Veggie Bowl
Servings: 1
Ingredients:
4 oz. skinless chicken breast
1/2 cup broccoli, chopped
1 sweet potato, diced
1 tsp olive oil
Instructions:
1. Preheat oven to 375 while you slice or cube the chicken breast.
2. Place chicken breast, broccoli and sweet potatoes on a baking sheet. Drizzle with 1 tsp olive oil and season to taste.
3. Bake for 25-30 minutes. Serve.
Crock Pot Fajitas
Servings: 2-4
Ingredients:
1-pound boneless skinless chicken breast halves
2 large red bell pepper, cut into thin strips
1 small can of green chilies
1-2 cups organic chicken broth or veggie broth
1 packet of old el paso original taco seasoning (Gluten Free)
1 tablespoon Coconut Oil
**Choice of garnishes (Cilantro, Avocado, greens)
Instructions:
Place all ingredients in the slow cooker and cook for 4, 6 or 8 hours.
**Can be served in lettuce wraps, on top of spring mix green salad or can be served alone.
Roasted Salmon With Mustard and Dill
Servings: 4
Ingredients:
4 fillets of salmon, 4 – 6 ounces each, skin on
– 2 tablespoons of stone ground mustard – enough to sufficiently coat the salmon, do not coat the skin side
Extra virgin olive oil for drizzling
1/4 teaspoon garlic powder
Salt and pepper
2 tablespoons of fresh dill or 1 tablespoon dried dill
Juice of 1 lemon
Instructions:
Drizzle with extra virgin olive oil. Sprinkle with salt, pepper and garlic powder. Spread the mustard evenly over the top of the salmon, sprinkle the dill over the mustard, coating the salmon generously. Place the salmon skin side down on a lightly oiled roasting pan and roast in the oven till salmon is fork tender and flakes easily, about 10 mins depending on thickness.
Vegetable Curry
Servings: 2-4
Ingredients:
1 onion, chopped
2 cloves garlic, crushed
2 tablespoons extra virgin olive oil
1/2 – 1 teaspoon curry powder
1 teaspoon cumin
1/2 teaspoon coriander
1/4 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon turmeric
1/2 teaspoon salt
1/2 butternut squash, peeled and cut into small cubes
3/4 cup water
1 large sweet potato, peeled and cut into small cubes
1/2 head cauliflower, cut into small florets
3/4 cup frozen organic peas
Cilantro, optional
Instructions:
Fry the onion and garlic in olive oil until the onions are soft and opaque. Add the spices and salt and sauté a few minutes, until you can smell the aroma of the spices. Stir the spices from the bottom of the pot occasionally. Add the butternut squash and sauté about 10 minutes, stirring occasionally. Add 1 or 2 tablespoons of water to prevent sticking. Add sweet potato and sauté and 10 minutes, (con’t)
(con’t) stirring occasionally. Add the rest of the water and scrape all the spices up from the bottom of the pot. Add cauliflower and peas on top of the butternut and sweet potato, do not stir. Cook until the vegetables are tender, about 10-15 minutes. Sprinkle with cilantro.
Grilled Salmon Salad Recipe
Servings: 2
Ingredients:
1 tablespoon olive oil
¾ pound wild Atlantic salmon, cut into 2 fillets
½ pound (8oz) asparagus, trimmed
½ teaspoon sea salt
¼ teaspoon black pepper
4 cups loosely packed arugula (or other salad greens)
½ cup fresh blueberries
½ cup chopped, toasted walnuts
½ cup crumbled goat cheese or feta cheese
Instructions:
-Preheat the grill to medium-high heat or preheat the broiler with an oven rack set on the upper shelf.
-Drizzle the oil over the salmon and asparagus and sprinkle with sea salt and pepper.
-Grill the salmon until opaque, 2-3 minutes per side, depending on the thickness of the fillet. At the same time grill the asparagus, rotating frequently, until lightly charred, 3-4 minutes. Remove to a clean plate. Alternatively, place the salmon and asparagus on a baking sheet lined with foil. Cook under the broiler until the salmon is opaque, 6-10 minutes (depending on the thickness of fillet), and the asparagus is lightly charred, 3-4 minutes (rotating frequently). If the asparagus is done, but the salmon needs more time, remove the asparagus to a cutting board and return salmon to the oven.
-Pile 2 large salad bowls with the arugula or salad greens. Top each with half of the blueberries, walnuts, and cheese.
-Slice the asparagus into 2-inch pieces. Top each salad with a salmon fillet and half of the asparagus.
-Drizzle with Balsamic Vinaigrette
Basic Balsamic Vinaigrette: (makes 2/3 cup)
Ingredients:
1/3 cup extra virgin olive oil
¼ cup organic balsamic vinegar
1 heaping tablespoon Dijon mustard
Instructions:
-Combine the oil, vinegar, and mustard in a glass jar with a lid. Shake vigorously until emulsified.
-This dressing will keep in the fridge for up to 1 month (if it doesn’t have fresh herbs, shallots, or garlic added). If the oil solidifies, briefly microwave on low until melted.
Zucchini Chips
Servings: 2
Ingredients:
2 Zucchini, cut into thin strips
1 tablespoon coconut oil
½ teaspoon dried thyme
¼ teaspoon basil
¼ teaspoon oregano
½ teaspoon sea salt (or to taste)
Instructions:
1. Preheat oven to 350 degrees F.
2. Cut zucchini into thin slices and place in medium sized bowl.
3. Melt coconut oil over in saucepan over medium heat & stir in thyme, basil, oregano, sea salt.
4. Pour coconut oil with seasoning over zucchini chips and mix, making sure each chip is coated.
5. Place zucchini chips on baking tray lightly oiled with extra coconut oil.
6. Bake for 30 minutes.
Protein Hot Chocolate
Servings: 1
Ingredients:
1-2 scoops chocolate protein powder
1 scoop of Clearvite
1 tablespoon Collagen
8-16 oz of liquid: almond or coconut milk, water, coconut water
1 teaspoon ground cinnamon
Instructions:
1. Heat liquid
2. Add all ingredients together
3. Use a blender to make it smooth or whisk together.
Chicken Zucchini Poppers
Servings: 4
Ingredients:
1-pound ground chicken breast
2 cups grated zucchini (leave peel on)
3-4 tablespoon cilantro, minced
1 teaspoon salt
½ teaspoon pepper
(optional: ¾ teaspoon cumin)
olive oil, for cooking (or coconut oil,
avocado oil, or ghee)
Instructions:
Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixture will be quite wet.
To Bake:
Drizzle a bit of olive or avocado oil onto a baking sheet. Scoop meatballs onto the greased pan. Drizzle a bit of additional oil over the meatballs. Bake at 400 degrees 20-25 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top.
Stovetop:
Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.
Serve with Guac-kale-mole:
3 avocados pitted and peeled
Juice of 1 lime
¼ cup chopped red onion
½ clove garlic, chopped
½ to 1 jalapeño pepper, seeded and chopped *optional
2 tablespoons fresh, chopped cilantro
¼ teaspoon ground cumin
1 teaspoon sea salt
4-5 large kale leaves, stalks removed and discarded
Drops of olive oil for massaging the kale
Instructions:
-Mix and mash the avocados, lime juice, onion, garlic, jalapeño, cilantro, cumin, and salt together in a bowl to the desired consistency.
-Massage the kale with a drop of olive oil to soften it, then process in the bowl of a highspeed blender or food processor.
-Once smoothie, add the kale to the guacamole.
Cranberry Sweet Potato Turkey Poppers
Ingredients:
1 lb ground turkey
2 cup sweet potato, shredded or riced (using a grater or food processor)
1 cup fresh cranberries
2 tbsp coconut flour
2 tbsp coconut oil
2 tsp rosemary
2 tsp sage
2 tsp parsley
1 tsp sea salt
Instructions:
1. Preheat the oven to 400 F and line a baking sheet with parchment paper.
2. Add the fresh cranberries to a food processor and set it to shred or chop for 10-15 seconds. Remove the cranberries and use a paper towel to clean up any excess juice.
3. Combine all of the ingredients in a large mixing bowl and mix well to combine.
4. Begin rolling the mixture into small, slightly flattened poppers about one inch in diameter (you’ll have about 20-22 poppers) and place them on the baking sheet.
5. Bake in in the preheated oven for 25-28 minutes, flipping half way through. The internal temperature should read 165 F. Crisp further under the broiler if desired for 1-2 minutes if desired.
6. Remove from the oven and allow to cool slightly before serving with cranberry sauce or by themselves.
Garlic Salmon
Servings: makes 4 servings, 1 serving = 4oz
Ingredients:
¼ tsp Black Pepper
4 cloves minced Garlic
1 cup chopped Green Onions
½ tsp Ground Oregano
4 tsp Olive Oil
2 tsp Orange zest
2 Oranges
4 fillets of Salmon – Raw
Instructions:
-Preheat oven to 350° F.
-In a large bowl combine green onions, orange peel, oregano, garlic, and 1/4 teaspoon pepper; toss gently to combine.
-Prepare 4 – 24-inch pieces of heavy foil. Fold each piece of foil in half to make four 18×12-inch pieces. Divide green onion mixture in center of foil.
-Place a 3 ounce piece of salmon on top of each portion of the onion mixture. Drizzle 1 teaspoon of the oil over each piece of salmon. Sprinkle each lightly with additional pepper; top with orange
slices.
-Bring together 2 opposite edges of foil and seal with a double fold. Fold remaining ends to completely enclose the food, allowing space for steam to build.
-Place the foil packets in a single layer on a baking pan. Bake salmon for approximately 30 minutes or until the fish is flaky. Open slowly to allow steam to escape.
Tip: For extra flavor add a sprig of fresh oregano to each foil packet.
Detox Salad
Ingredients:
1 Head Cauliflower, chopped
2 – 3 heads Broccoli, chopped
4 Whole Carrots, chopped
1/2 cup Parsley, Flat Leaf, chopped
1-1/2 cup Raisins
3 Tablespoons Lemon Juice, fresh
1/2 pinch Sea Salt, or more to taste
Instructions:
1. In food processor chop all vegetables in stages and set aside in large bowl.
2. Add lemon juice and raisins and mix well.
3. Add salt to taste. Enjoy!
Meatballs
Servings: 2 dozen meatballs
Ingredients:
2 pounds of ground pork
2 teaspoons of butter or coconut oil
¼ cup minced onions
¼ cup minced celery
¼ cup grated carrots
¼ cup minced chestnuts, walnuts, or pecans
Pinch of each of these spices: dried parsley, granulated garlic, granulated onion, found fennel seeds, dried ground sage, sea salt, black pepper
Instructions:
1. Preheat oven to 375 degrees F
2. Combine pork and spices in a mixing bowl
3. Melt butter in a large skillet over medium heat.
4. Add onions, celery, and carrots and sauté until onions and celery are translucent.
5. Add nuts and continue to cook for 2 minutes.
6. Set aside to cool
7. Combine vegetable/nut mix with meat/spices mix and form into 24 1/2 –ounce meatballs.
8. Place meatballs in glass baking dish.
9. Bake for 30 minutes or until cooked all the way through
10. Enjoy!
Brussels Sprouts & Butternut Squash with Bacon Vinaigrette
Servings: 4-6
Ingredients:
oz thick cut bacon slices
1 finely chopped shallot
2 tablespoons Apple Cider Vinegar
1 tablespoons Firmly packed light brown sugar
1 teaspoon Dijon Mustard
1 teaspoon chopped fresh thyme
6 tablespoons Olive Oil
sea salt and pepper to taste
1-1/2 lbs Brussels sprouts
1 butternut squash peeled, seeded, and cut into 3/4 inch dice
1 teaspoon chopped fresh sage
1 cup rough cut chestnuts (may sub pomegranate seeds)
Instructions:
1. Cook the bacon over medium heat in a saute pan until crispy and browned.
2. Transfer to a plate lined with paper towels to absorb the grease.
3. Pour all of the fat but 1 Tbsp into a bowl and preserve.
4. Add the shallot to the reserved bacon fat in the skillet and saute until tender. Let cool.
5. Whisk together vinegar, brown sugar, mustard, thyme, and shallot.
6. Slowly whisk in 5 Tbsp of olive oil, season with salt and pepper and set aside.
7. Bring a large salted pot of water to a boil
8. Add Brussels sprouts
9. Cook until tender.
10. Transfer Brussels sprouts to a bowl of ice water.
11. Drain well and slice lengthwise.
12. Transfer to a paper towel lined baking sheet.
13. Return water to a boil, add the butternut squash, and cook until tender.
14. Drain, then transfer to a bowl of ice water.
15. Drain once again.
16. Transfer to a paper towel lined baking sheet.
17. In a large saute pan, warm the remaining olive oil over low heat.
18. Add the squash to saute until warmed through and golden.
19. Place in a large bowl.
20. Lastly, warm 2 tablespoons of the saved bacon lard and saute Brussels sprouts, cut side down.
21. Cook without stirring for 3-4 minutes, then stir and add sage and chestnuts.\
22. Cook for 2 more minutes then add to the bowl with squash.
23. Coat the food in the vinaigrette and add the chopped bacon to the top.
French String Beans with Shallots
Servings: 4
Ingredients:
2 tbsp. extra virgin olive oil or unsalted butter
2 large shallots, thinly sliced
1/2 cup water
3/4 lb. (12 ounces) French string beans (haricots
verts), trimmed
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 cup of Almonds/Walnuts/Pecans
Directions:
-Heat the oil in a large skillet over medium-low heat.
-Add the shallots and cook, stirring frequently, until soft and translucent, about 8 minutes. Do not brown.
-Add the beans, salt, pepper and water; bring to a boil.
-Cover the skillet, reduce the heat to low, and cook for 8 minutes.
-Remove the lid and increase the heat to high. Cook, stirring frequently, until the liquid is evaporated, the beans are tender, and the shallots are jammy. About 6 minutes.
-Taste and adjust the seasoning with salt, pepper, and herbs of choice
-Top with chopped nuts of choice. Serve warm.
Baked Kale Chips
Servings: 2-4
Ingredients:
2 cups kale
1 tbsp Coconut Oil/Ghee, melted
Pinches of Garlic Salt, Sea Salt, Pepper, and seasonings of choice
Instructions:
-Preheat oven to 350°
-Chop kale and place in mixing bowl. Coat kale with melted coconut oil or ghee
-Place kale on a lined baking dish, sprinkling with seasonings
-Bake for 10 minutes, turn off oven and allow chips to sit in oven for an additional 10 minutes
Broccoli Kale Salad with Lemon Dressing
Servings: 2
Ingredients:
5 cups chopped kale
1-2 tsp olive oil
1/8 tsp salt
2 cups chopped broccoli
1/2 cup sliced almonds
1/4 cup diced red onion
1/4 cup sunflower seeds
Lemon Dressing:
1/4 cup olive oil
4 tbsp fresh lemon juice
2 clove garlic minced
1/2 tsp dried oregano
1/4 tsp salt
1/8 tsp ground black pepper
Instructions:
First make your dressing by combining ingredients above in a lidded mason jar then shake well to emulsify.
Next massage your chopped kale with a little olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!
In a large bowl, combine massaged kale, broccoli, almonds, onion, sunflower seeds.
Shake your dressing once more and pour about 1/3 of the dressing over the salad. Toss to coat and add extra dressing, to taste. Enjoy!
Sweet Cabbage Slaw
Servings: 8
Ingredients:
1 head fresh red cabbage, sliced thin
2 yellow onions, sliced thin
2 tbsp coconut oil
4 tbsp apple cider vinegar
1 lemon, juiced
3-4 tbsp rosemary, fresh or dried
2 green apples, sliced thin
3-4 tbsp cinnamon
2-3 tbsp local honey
Pinches of salt to taste
Instructions:
-Melt coconut oil in a large, stainless steel pot over medium heat
-Add onions and sauté for 7-10 minutes, until soft
-Add cabbage and cook for 5-7 minutes, until soft
-Add apple cider vinegar, lemon juice, and rosemary, cook for 10-12 minutes
-Add apples, cinnamon, honey, and salt and allow to cook on low-medium heat for 5-10 minutes until tender
-Add more vinegar, cinnamon, and/or salt to taste
Carrot Cake Energy Bites
Servings: 10 servings, 1 serving=2 bites
Ingredients:
1 cup pitted dates
½ cup old-fashioned rolled oats
¼ cup chopped pecans
¼ cup chia seeds
2 medium carrots (about 4 oz. total), finely chopped
1 teaspoon vanilla extract
¾ teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground turmeric
¼ teaspoon salt
Pinch of ground pepper
Instructions:
-Combine dates, oats, pecans, and chia seeds in a food processor; pulse until well combined and chopped.
-Add carrots, vanilla, cinnamon, ginger, turmeric, salt, and pepper; process until all ingredients are well chopped and a paste begins to form.
-Roll the mixture into balls using a scant 1 tablespoon each.
**Tip: To make ahead: Refrigerate in an airtight container for up to 1 week or freeze for up to 3 months.
Fresh Berry Crumble
Servings: 6-8
Ingredients:
2 Pints fresh organic blueberries
1 Pint fresh organic blackberries
Juice of 1 lemon, divided
1 Cup almond meal or almond flour
1/4 cup chopped macadamia nuts or walnuts
1/4 cup butter or coconut oil, melted
2 tablespoons of maple syrup
1/4 teaspoon of ground cinnamon
2 pinches of sea salt
Instructions:
Preheat oven to 375 F. Place berries and half of the lemon juice in a 9-inch square baking dish. Toss to coat the berries with the juice.
In a mixing bowl, combine the almond meal/flour, nuts, melted butter, maple syrup, remaining lemon juice, cinnamon, and salt.
Spread the nut topping evenly over the berries and bake until fruit is well cooked and bubbly and the topping is golden brown (30-40 minutes).
TIP: Can be done with any seasonal berries of fruits
Chocolate Chip Cookies {Paleo, Gluten-Free, Dairy-Free Recipe}
Servings: ~18-24 cookies
Ingredients:
1/3 cup almond butter
1/4 cup coconut oil
1 cage-free, free-range egg
1/2 cup coconut sugar
2 tsp pure vanilla extract
1 tsp local honey
1 tsp pure maple syrup
3 cup almond flour
1 tsp baking soda
pinch of sea salt
1/2 cup organic chocolate chips
Instructions:
-Preheat oven to 350 degrees, line cookie sheets with parchment paper
-Mix together almond butter, coconut oil, egg, coconut sugar, vanilla, honey, and maple syrup; mix well
-In a separate bowl, combine almond flour, baking soda, and sea salt; mix well
-Combine mixtures and stir in chocolate chips; place mixture in the refrigerator for 10-15 minutes
-Roll dough into balls and gently squish to be a bit flatter on the pan (using a spatula works well)
-Bake for 12-15 minutes or until cooked through
-Share and enjoy!
Paleo German Chocolate Cake
Ingredients:
Cake Ingredients
4 ounces unsweetened or dark chocolate
½ cup hot coffee or water
1 Tablespoon lemon juice
1 cup almond milk mixed with lemon juice (to create a dairy-free “buttermilk”)
4 large organic eggs
1 cup coconut oil or ghee, softened
1 ½ cups coconut sugar
2 teaspoons pure vanilla extract
1 ¾ cups almond flour
¼ cup tapioca flour
¼ cup cacao powder
1 teaspoon baking soda
½ teaspoon salt
Coconut-Pecan Frosting
1 cup chopped pecans (optional)
1 cup coconut sugar
12 ounces full-fat coconut milk
½ cup coconut oil or ghee
3 large egg yolks or 3 flax yolks (as above)
2 teaspoons pure vanilla extract
1 Tablespoon coconut flour
2 cups unsweetened shredded coconut
Instructions:
Prepare the Cake:
1. Preheat the oven to 350°F (175°C). Grease two 9-inch round cake pans and line with parchment paper.
2. In a bowl, mix hot coffee or water with the chocolate until melted and smooth. Set aside to cool slightly.
3. In another bowl, mix almond milk with lemon juice and let sit for 5 minutes to create “buttermilk.”
4. In a large bowl, beat coconut oil and coconut sugar until fluffy. Add the egg yolks (or flax yolks), vanilla, and melted chocolate mixture.
5. In a separate bowl, sift together almond flour, tapioca flour, cacao powder, baking soda, and salt. Gradually add the dry ingredients to the wet mixture, alternating with the almond “buttermilk.”
6. In a separate clean bowl, beat the egg whites (or aquafaba if using) until soft peaks form. Gently fold into the cake batter.
7. Divide the batter between the prepared pans. Bake for 25-30 minutes or until a toothpick comes out clean. Let cool.
Prepare the Frosting:
1. In a saucepan over medium heat, combine the coconut sugar, coconut milk, coconut oil, and egg yolks (or flax yolks). Cook, stirring constantly, until thickened (about 10-12 minutes).
2. Remove from heat, then stir in vanilla extract, coconut flour, pecans, and shredded coconut. Let cool until it reaches a spreadable consistency.
Assemble the Cake:
1. Place one cake layer on a plate and spread a layer of frosting over the top. Add the second layer and frost the top and sides as desired.
2. Decorate with extra pecans or shredded coconut if desired.
Date Energy Balls
Servings: 24
Ingredients:
2 cups of walnuts, almonds, or cashews
1 cup shredded unsweetened coconut
2 cups Medjool dates, pitted
1/2 tsp sea salt
1 tsp pure vanilla extract
Instructions:
-Process the nuts in a food processor until crumbly
-Add in dates, vanilla extract, and sea salt. Process all ingredients until sticky batter is created. Do not over process. If the batter is too crumbly then add 1 Tbsp of ghee or coconut oil until it comes together uniformly.
-Scoop batter with a tablespoon and form into balls. Arrange energy balls on a lined cooking sheet and let sit in the freezer for 30 minutes until they are set.
-Once set, roll energy balls in unsweetened shredded coconut and place in an airtight container to keep fresh in the refrigerator for up to 1 week.
Birthday Cake {Paleo, Gluten-Free, Dairy-Free Recipe)
Servings: 10 Slices
Wet Ingredients:
1 2/3 cup almond milk
1 1/2 tsp fresh lemon juice
1/3 cup unsweetened organic applesauce
1 tsp pure vanilla extract
Dry Ingredients:
3 1/4 cups almond flour
1 scant cup potato starch
1/3 cup arrowroot starch
1 1/3 cup coconut palm sugar
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1/2 tsp salt (optional)
Instructions:
-Preheat the oven to 350 degrees F and lightly grease and dust (with gluten free flour) 2 standard 8-inch round cake pans with coconut oil.
-Combine almond milk and lemon juice, and let sit out. After a few minutes, whisk in the applesauce and vanilla to combine.
-Add dry ingredients to a large bowl and whisk to combine. Add wet ingredients to dry and mix until there are no lumps. Batter should be thick but able to pour. Add more almond milk or almond flour if batter is too thick or wet.
-Evenly divide batter into 2 cake pans and bake on the center rack for 35-45 minutes, or until edges are golden brown and toothpick inserted in the center comes out clean.
-Let cakes cool for 15 minutes before removing from pans. Run a dull knife around the edge of the pan to loosen cake and remove. Let cake cool 6 hours or overnight on a wire rack before frosting.
Frosting:
1, 8 oz container of almond milk cream cheese
1/2 cup ghee
2 cups monk fruit
1 Tbsp fresh lemon juice
1/2 tsp pure vanilla extract
Frosting Instructions:
In a mixing bowl, beat together ghee and cream cheese. Slowly beat in monk fruit until smooth. Add lemon juice and vanilla extract, then continue to beat until creamy. Let sit in the refrigerator until the cake is ready to be frosted. Enjoy!
Chocolate Almond Ice Cream
Servings: 12
Ingredients:
14 oz almond milk
1 cup creamy or crunchy almond butter
1/4 cup pure maple syrup
1 tsp vanilla extract
1/2 cup raw cacao powder
1/2 tsp sea salt
Instructions:
1.Combine almond milk, almond butter, 1/8 cup maple syrup, vanilla, and salt to a blender. Blend until smooth.
2.Add the rest of the maple syrup and the cacao powder into the mixture and blend until smooth.
3.Pour the ice cream mixture into a loaf pan, cover tightly, and freeze for 4-6 hours. Let ice cream sit at room temperature before scooping. Enjoy!
*Recipe inspired by Paleo Running Momma*
Mocktail Mule
Ingredients:
Crushed ice
1⁄2 ounce freshly squeezed lime juice
4 ounces ginger flavored sparkling water (Langers Organic)
For garnish: lime wedge, mint sprig, slice of granny smith apple
Instructions:
1. Fill a mule mug with crushed ice
2. Add sparkling water and lime juice and stir with a cocktail spoon
3. Garnish with lime wedge, mint, and/or granny smith apple
Ruby Red Love Spritz
Ingredients:
1 cup fresh grapefruit juice
1⁄2 cup sparkling water
1 tbsp raw honey (optional)
Fresh rosemary sprig (for garnish)
Instructions:
1. In a glass, mix grapefruit juice and honey until dissolved.
2. Add ice and top with sparkling water.
3. Garnish with a rosemary sprig
Ginger Pomegranate Sparkler
Ingredients:
½ cup chilled ginger flavored sparkling water
3 tablespoons of pomegranate blueberry juice (or just pomegranate juice)
⅓ cup sparkling water
3 dashes orange bitters
A few ice cubes
Optional garnish: pomegranate seeds, blueberries, or an orange slice
Instructions:
1. Add the sparkling water, pomegranate juice, more sparkling water, and bitters to a 12 ounce glass
2. Stir
3. Add ice cubes and garnish if using
4. Enjoy!
Chocolate-Covered Cherry Cooler
Ingredients:
1⁄2 cup tart cherry juice
1⁄2 cup almond milk
1 tsp cacao powder
1 tsp raw honey
Ice cubes
Instructions:
1. Blend cherry juice, almond milk, cacao powder, and honey until smooth.
2. Pour over ice in a glass and garnish with a cherry on top.
Gut Healthy Mixed Berry Mocktail
Ingredients:
1⁄2 cup mint leaves
1⁄4 cup lemon juice (1-2 lemons)
1⁄4 cup lime juice (1-2 limes)
3 tablespoons raw local honey
3⁄4 cup blueberries
3⁄4 cup strawberries
2 cups coconut water
2 cups sparkling water (LaCroix)
Instructions:
1. Start by adding the mint leaves to a large pitcher and muddle them together
2. Add in the lemon juice, lime juice, and honey, and stir until they are well-incorporated.
3. Add in the sparkling water along with the coconut water and mix to fully combine
4. Divide your drink mixture amongst four glasses, filling them only about 1⁄2-3⁄4 of the way full
5. Top each glass with the strawberries, blueberries, and some ice cubes
6. Garnish with more fresh mint, if desired, and enjoy
Cocktail Recipes!
A few tips for maintaining your wellness while enjoying the occasional cocktail or 2!
-Avoid beer and any sugary drinks
-If you are dealing with a yeast issue avoid any fermented beverages including beer and wine
-A glass of red wine is a great go-to
-Have a go-to cocktail that is easy to order or prepare
-Opt for gluten-free liquors: Tito’s Vodka and Prairie Organic Vodka are corn-based; Cîroc Vodka is grape-based, Hendrick’s Gin is made with botanicals rather than grain, Patron Silver Agave Tequila is equivalent to red wine for cardiovascular health!
-LaCroix and fresh fruit make for delicious mixers!
Gluten-Free Vodka*Club Soda/La Croix*Fresh Cranberries*Fresh Mint*Pinch of Cinnamon*
Gluten-Free Vodka*Club Soda/La Croix*Fresh Pomegranate Seeds*Fresh Blackberries*Fresh Orange*
Agave Tequila*LaCroix Lime*Fresh Lime Juice*Slices of Lime*
Gluten-Free Gin*Club Soda/La Croix*Fresh Cranberries*Fresh Lime Juice*Fresh Sage Leaves*
Enhanced Wellness Living has been Mississippi’s premier Functional Medicine Wellness Clinic for over 16 year! We are proud to serve all of Mississippi including Ridgeland, Jackson, Madison, Rankin, Byram, Olive Branch, Laurel, Hernando, Starkville, Flowood, Bolton, Hinds, Brandon, Oxford, Canton, Clinton, Vicksburg, and more! Not in Mississippi? We have patients who travel from Texas, Alabama, Louisiana, Tennessee, Georgia, Arkansas, and more for these life-changing procedures!
This information is not intended to treat or diagnose any patient or condition.
