About the Elimination Diet Challenge…………….……………………………………...…………………..

1
Rules………………………………………………………………………………………………………….….2
Foods to Eat & Foods to Omit…………………………………………………………………………..…….3
Tips for Success……………………………………………………………………………………..………....4
Shopping List (for 7 Day Meal Plan)...................................................................................................5-6
7 Day Meal Plan……………..…………………………………………………..……………………………..7
Meal Plan Recipes………………………………….……………………………………………………....8-18
Cinnamon Toast Breakfast Rice……………………………………………………………………...8
Green Power Smoothie………………………………………………………………………………..9
Berry-licious Smoothie…………………………………………………………………………….….10
Two Ingredient Pancakes…………………………………………………………………………….11
Creamy Soaked Walnut Pesto……………………………………………………………………....12
Loaded Veggie Salad………………………………………………………………………………....13
Chicken Fajitas with Creamy Cashew Cheese……………………………………………...…14-15
Hummus Quesadilla…………………………………………………………………………………..16
Creamy Garlic Dressing……………………………………………………………………………....17
Hearty Butternut Squash Risotto………………………………………………………………….….18
Bonus Recipes……………………………………………………………………………………………....19-24
Chia Seed Pudding………………………………………………………………………………….....19
Hearty Granola……………………………………………………………………………………..…..20
Turkey Sweet Potato Hash………………………………………………………………………..…..21
“Kale Yeah” Salad…………………………………………………………………………………..….22
Mustard Baked Salmon…………………………………………………………………………..…...23
Herb Chicken Veggie Roast……………………………………………………………………...…...24
Gut Healers…………………………………………………………………………..……………………...25-26
Bone Broth…………………………………………………………………………..………………….25
Coconut “Yogurt”…………………………………………………………………………..…………...26
How to Soak and Dry Nuts………………………………………………………………………………...…..27
Herbal teas…………………………………………………………………………………………………...….28
Calendar…………………………………………….………………………………………………….........29-30
Activities…………………………………………….……………………………………………………..…31-32
Food Journal.…………….......................................................................................................................33
Before/After Photos and Body Measurements…………………………….…………………………...……34
Notes……………………………………………………………………………………………………………..35
Did you know?
The gastrointestinal (GI) tract has its own, independent nervous system.​ ​It’s called the enteric nervous
system (ENS). Its nerve cells are influenced by the same neurotransmitters as the ones in our brain. In
fact, the enteric nervous system is
referred to by scientists as the brain in
the gut. ​Ninety percent of the serotonin,
a neurotransmitter responsible for
regulating appetite, mood, sleep, and
relaxation, produced in the body is found
in the gut. Amazing right?

Every bite of food we eat is ​information​,

sending a message to our bodies. The
GI tract transmits the messages via
digestion and absorption of the food we
eat. Not only is the brain in our gut home
to neurotransmitters, but also hormones,
enzymes, and bacteria. The balance of
these compounds is crucial to our health,
and disharmony here leads to many
common ailments.

The brain in our head and in our gut communicate through the central nervous system (CNS),
specifically the vagus nerve. A majority of the vagus nerve carries information from the gut to the brain,
but not the other way around. And of course, not all of that information is pleasant. Therefore, this
information sent from the gut to the brain affects our well-being and we often don’t even realize it.

If we are consuming foods that our bodies are not tolerating, the response is typically inflammation.
Over time the gut can become compromised, with intestinal cells, called enterocytes, losing their tight
proximity to one another, leading to “leaky gut” syndrome. Once this happens, food particles and
metabolites can cross the barrier of our GI tract and enter other part of the body, where they can go on
to cause more inflammatory responses. Chronic inflammation can wreak havoc on a person, potentially
leading to all kinds of problems, including disease.

Usefulness of the Elimination Diet:

❏ Training program to help “reset” the body
❏ Potentially solve health problems
❏ Bloating, indigestion, inflammation → brain fog, allergies, asthma, skin conditions, mood
disorders, migraines, joint pain, kidney problems, autoimmune disorders, etc.
❏ Raise awareness of food intake and food tolerance
❏ Discover what works for you, your body and your lifestyle

1
1. ELIMINATE FOR 3 WEEK

For ​three​ weeks (21 days) you will eliminate certain foods from your diet entirely. During this three
week phase you will keep careful track of what you are eating and how you are feeling, as well as.

2. REINTRODUCE FOR 2 WEEKS

After the elimination phase, you will enter the reintroduction phase, and add foods back to your diet
over the course of ​two​ weeks (14 days) minimum.

During the reintroduction phase, look for these reactions/symptoms:

❏ Insomnia
❏ Fatigue
❏ Bloating
❏ Joint pain
❏ Headaches
❏ Skin breakouts or rashes
❏ Brain fog
❏ Bowel changes or GI discomfort
❏ Sinus or other respiratory issues
❏ Noticeable​ increase ​in energy (may be a physical sign of stress)

3. ADD FOODS BACK ONE AT A TIME

Each eliminated food type will be added back one at a time, while continuing to eat according to the
elimination phase rules. There is always the option of not adding back a specific food type due to
preference or just intuitively knowing you will feel better without it. Make sure you understand how to
get the nutrients you will be missing from the food you will not be adding back in some other way. For
example, if you choose not to add back gluten, make sure to get enough iron, fiber and B vitamins from
other sources.

4. MONITOR FOR 2 DAYS

During the reintroduction phase you will monitor for symptoms for 2 days, per food typed added back.
This process will be repeated until all foods have been added back.

5. ALWAYS TRACK IN DETAIL

During the reintroduction phase, it is very important that we track in detail so you can better understand
patterns related to intake as well as which foods may be the culprit of your intolerances or sensitivities,
if any. Tracking will consist of making note of ​any​ changes, positive or negative.

6. DRINK LOTS OF WATER (1 GAL/DAY)

2
*non-dairy milks can contain multiple processed additives. Read the labels. Choose option with least
additives.

3
 1. Prepare
Those who take a week to properly prepare for the challenge by shopping
for the necessary foods and looking up recipes are far more
successful than those who try to jump right in. Commit!

2. Clean out your kitchen

Get rid of foods that aren’t part of the challenge! Donate them to our Food Drive,
hide them very well, or simply throw them out (this is a last resort).

3. Use the Food Journal   

This will hold you accountable and help you decipher patterns at the
end of the challenge when you analyze your journal to
discover which foods are causing health issues.

4. Eat out as little as possible

The less interruptions you have, the more successful you will be with the
challenge. You may need to have a heart-to-heart with yourself and truly
ask yourself what’s more important to you, your health or
your lifestyle?

5. The Reintroduction Phase is important

We want to focus not only on the foods that your body doesn’t tolerate,
but also the list of foods that you thrive on. Which foods
does your body do well with?

6. Variety is still the key (and always will be)

During both phases of the challenge please remember to eat a variety of foods.
You can develop sensitivities to staple foods that you consume regularly
simply from over exposure. This wasn’t a problem until modern
agriculture came along.  

4
  
This is a list of all the items you will need to follow the 7 Day Meal Plan. Please be sure to check the
next page (items to have on hand) before you leave the grocery store. This list does ​not​ include items
you will need to prepare bonus recipes.

Meat & Fish Starch  

¾ lb organic boneless chicken breast
1 (6 oz.) can wild pink salmon
Veggies
1 container sauerkraut
2 large onions (1 red, 1 yellow)
Handful of green beans
1 small organic red bell pepper
1 small organic zucchini
2 ½ cups organic basil
1 small butternut squash
2 containers organic cherry tomatoes
1 head broccoli
1 bag romaine lettuce
2 bags organic baby spinach
1 bunch kale
2 carrots
1 organic English cucumber
1 small container sun-dried tomatoes
1 small container kalamata olives
1 container fresh salsa
3 Larabars of choice
Small bag tapioca flour
1 bag GF tortillas
1 bag GF pasta (quinoa)
3 cups GF steel cut oats
1 small bag brown rice
Milk Substitutes
Unsweetened, organic nut milk of choice
Coconut milk (if you prefer over nut milk)
Fats
1 bottle avocado oil
1 bag organic, unsweetened, shredded coconut
Eggs
1 dozen, organic pasture raised eggs

Fruit Nuts & Seeds

2 avocados 1 bag raw sunflower seeds
2 small oranges 1 cup raw cashews
3 limes 1 cup chia seeds
4 lemons 2 cups organic walnuts
1 kiwi 1 container organic nut butter of choice
2 organic apples
1 grapefruit
2 medium bananas (ripe)
4 dates Other
1 small bag frozen, organic cherries 1 small bag nutritional yeast
1 small bag frozen, organic blueberries 1 container Everything But the Bagel (Trader Joe’s)

Beans & Legumes Sweeteners

1 can veg. refried beans Maple syrup and/or honey

5
 Pantry Items to Have on Hand
● Cinnamon
● Nutmeg
● Dried parsley
● Black pepper
● Salt
● Paprika
● Onion powder
● Turmeric
● Garlic powder
● Cumin
● Dried oregano
● Chili powder
● Crushed red pepper flakes (optional)
● Powdered ginger
● Dried dill
● Mustard
● Hot sauce
● Extra virgin olive oil
● Coconut aminos
● Fresh garlic

6
 Day Breakfast Snack Lunch Snack Dinner

Meatless Steel cut oats w/ Celery and 1 Salad w/ spinach, Homemade Egg and bean burrito
Monday blueberries* and Tbsp nut butter romaine, kalamata popcorn* or tostada (corn
cinnamon or nutmeg of choice olives, sundried (popped in avo tortilla in avo oil or
(optional: splash of tomatoes, toasted oil, topped w/ gluten-free tortilla,
nut milk and/or 1 tsp sunflower seeds + Everything but vegetarian refried
maple syrup) dressing from the Bagel beans, egg made to
Loaded Veggie seasoning - your liking, salsa, hot
Salad (make extra EBTB) sauce)
dressing) Boil and egg and prep
the dressing for your
salad tomorrow!

Taco Veggie egg stir fry (1 Handful of Salmon (wild, Larabar + Veggie tacos on corn
Tuesday egg, 1 tsp avo oil, soaked walnuts canned) salad w/ 1 small orange tortillas w/ vegetarian
onion, green beans, + ½ apple hard boiled egg, refried beans and
red bell pepper*, cherry toms, avocado + hot sauce
zucchini, basil*, salt kalamata olives + or salsa
+ pepper) w/ ½ Creamy Garlic (Store leftover avo with
grapefruit Dressing lemon juice + pit)

Wholesome Cinnamon Toast ½ apple w/ 1 Loaded Veggie Cucumber Quinoa pasta w/

Wednesday Breakfast Rice Tbsp nut butter Salad slices w/ lime Creamy Soaked
of choice juice and Walnut Pesto sauce
paprika + pan seared
tomatoes

Thirsty Green Power Handful of Brown rice salad w/ Larabar Leftover quinoa pasta
Thursday Smoothie walnuts avocado, cucumber,
lime juice, chopped
spinach or romaine
+ creamy garlic
dressing

Fajitas Steel cut oats w/ ½ avocado w/ Broccoli slaw Leftover Chicken fajitas w/
Friday blueberries*, EBTB (chopped broccoli, homemade cashew cheese
cinnamon and sunflower seeds, popcorn* +
sunflower seeds, 2 cranberries, diced small orange
pitted, diced dates red onion + creamy
garlic dressing)

Smoothie Berry-licious Larabar Hummus Celery w/ 2 Leftover chicken

Saturday Smoothie Quesadilla Tbsp hummus fajitas

Superfood Two Ingredient ½ avocado + Stir fry w/ broccoli, ½ apple* with Hearty Butternut
Sunday Pancakes small bowl of zucchini, red bell nut butter of Squash Risotto
frozen cherries pepper, green choice
beans, carrots, fresh
garlic, powdered
ginger + dressing
from Loaded Salad
recipe)
Items in ​bold​ have a corresponding recipe.
*must purchase organic
EBTB = Everything but the Bagel seasoning

7
Cinnamon Toast Breakfast Rice
Prep time: 5 minutes
Cook time: 30 minutes
Total time: 35 minutes (make night before)
Serves: 1

INGREDIENTS

● 4 Tbsp. pitted, chopped cherries (may use frozen)

● 1 ½ tsp avocado oil
● ½ tsp ground cinnamon, plus more for sprinkling on top
● Tiny pinch of salt
● 1 cup cooked brown rice (either chilled or warm from cooking—both will work)
● 1 tsp honey or stevia, more if desired (optional)
● 1-2 Tbsp unsweetened, shredded coconut (optional)

DIRECTIONS

1. Warm the cherries in a small, non-stick saucepan (use a larger saucepan if you are making
multiple servings) over medium heat, shimmying the pan often, about 2 minutes.
2. Add the coconut oil, cinnamon and salt to the pan. While stirring constantly, cook until the
cinnamon is fragrant, about 15 seconds.
3. Add the rice to the pan and stir to combine. Cook, while stirring constantly, just until the rice is
warmed through, about a minute or so. Remove the pan from heat and stir in the stevia
(optional).
4. Transfer the mixture to a bowl top with a light sprinkle of cinnamon, extra fresh or frozen
chopped cherries, and shredded coconut. Serve promptly, with additional stevia and rice milk on
the side, if you’d like.

8
Green Power Smoothie
Prep time: 5 minutes
Cook time: 1-2 minutes (blending)
Total time: 6 minutes
Serves: 1

INGREDIENTS

● 1 cup organic baby spinach

● ¼ avocado
● 1 kiwi
● ½ Tbsp maca powder
● 2 Tbsp cocoa powder
● 2 Tbsp unsweetened shredded coconut
● ½ cup water
● ½ cup ice
● 1 tsp maple syrup or honey (optional)

DIRECTIONS

1. Blend all ingredients in a blender until smooth. You may add more water until you achieve your
desired consistency. Enjoy!

9
Berry-licious Smoothie
Prep time: 5 minutes
Cook time: 1-2 minutes (blending)
Total time: 6 minutes
Serves: 1

INGREDIENTS

● ½ cup frozen or fresh blueberries

● ¼ cup sauerkraut (do not strain)
● Juice from ½ grapefruit
● 2 dates, pitted
● 1 tsp chia seeds
● ¼ cup water (if you want it thinner)

DIRECTIONS

1. Blend all ingredients in a high speed blender until smooth. Enjoy!

10
Two Ingredient Pancakes
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
Serves: 8-10 small cakes

INGREDIENTS

● 2 medium ripe bananas

● 2 eggs
● Pinch of cinnamon
● Pinch of nutmeg
● Pinch of ginger
● Coconut oil

DIRECTIONS

1. Peel each banana and break up into a large bowl. Mash the bananas using a fork.
2. Add the eggs to the mashed bananas and stir with the fork. You want a custard-like
consistency. The batter will be runny and should have a few clumps of bananas. Add spices.
3. Heat a pan over medium heat with ¼ teaspoon coconut oil. Drop batter onto heated pan,
roughly 2 tablespoons of batter.
4. Cook for about 1 minute. Gently flip the pancakes and cook for another minute on the other
side.
5. Keep pancakes warm as you cook the remaining batter.
6. Serve Pancakes warm! Best when eaten fresh off the hot pan. Serve with maple syrup or
honey. Enjoy!

11
Creamy Soaked Walnut Pesto
Prep time: 10
Cook time: 2-3 (to food process)
Total time: ~15
Serves: 4

INGREDIENTS

● 2 cups fresh basil, washed

● ½ cup raw walnuts, soaked (see soaking direction p. 25)
● ¼ cup extra virgin olive oil
● 1.5 Tbsp lemon juice, fresh squeezed
● 2 Tbsp nutritional yeast
● 1 clove garlic
● Sea salt to taste
● Water, as needed

DIRECTIONS

1. Combine all ingredients in a small food processor. Blend until well combined and basil is
chopped up fine. You may need to add a little more water, depending on your food processor.

12
Loaded Veggie Salad
Prep time: 20
Cook time: none
Total time: 20
Serves: 1

INGREDIENTS

Salad

● 2 cups organic baby spinach

● 2 cups romaine, chopped
● English cucumber slices (to your liking)
● 1 medium carrot, shredded
● ½ cup walnuts, soaked
● ½ cup goji berries (option to chop them if you’d like)

Dressing

● 2 Tbsp extra virgin olive oil

● ½ Tbsp lemon juice, fresh squeezed
● 1 small clove garlic, diced
● ½ tsp mustard
● 1 Tbsp fresh parsley (may used dried)

DIRECTIONS

1. Prepare everything for the salad and combine in a large bowl (or in large tupperware if you’re
taking it to go/to work).
2. For dressing, mix or whisk all ingredients in a small bowl. You can even combine in a small
mason jar with lid and shake.

NOTE​: Doubling or tripling the recipe will save you time in the future when you need more dressing for
other salads! You can always make more and save it in the fridge for later. It will keep just fine for a
week.

13
Chicken Fajitas with Creamy Cashew Cheese
Prep time: 30 minutes + marinating time 1-4 hours
Cook time: 10-15
Total time: 45 minutes
Serves: 3

INGREDIENTS

Chicken Fajitas

● 2 Tbsp avocado oil, divided

● 1 Tbsp fresh lemon juice
● ½ tsp sea salt
● 1 tsp dried oregano
● 1 tsp cumin
● ½ tsp garlic powder
● ¼ teaspoon chili powder
● ¼ teaspoon paprika
● ¼ teaspoon crushed red pepper flakes, optional
● ¾ pound organic, free-range boneless skinless chicken breast, cut into thin strips
● ⅓ medium sweet red pepper, thinly sliced
● ⅓ medium green pepper, thinly sliced
● 2 green onions, thinly sliced
● ¼ cup chopped onion
● 3 corn or gluten-free tortillas, warmed

Cashew Cheese

● ½ cup raw cashews, softened

● 1 cup water
● 3 Tbsp tapioca flour
● 3 Tbsp nutritional yeast
● 2 Tbsp lemon juice
● 1 ½ tsp salt (start small and add more if desired)
● 1 tsp paprika
● 1 tsp maple syrup or honey
● ½ tsp onion powder
● ¼ tsp turmeric
● ¼ tsp garlic powder

DIRECTIONS

1. Boil the cashews for 10 minutes until soft. You can also soak the cashews for 4 hours (while you
marinate the chicken). Strain off water and rinse before using. Once done, set cashews aside.
2. To marinate the chicken, place 1 Tbsp avocado oil with lemon juice and all seasonings in a
large (gallon) well sealing bag. Add chicken. Seal and turn over to coat chicken; refrigerate 1-4
hours.
3. In a large pan, saute onions and peppers in remaining oil until crispy tender. Remove from pan
(keep warm).

14
 4. Discard marinade and cook chicken over medium-high heat in same pan. About 5-6 minutes (or
until no pink shows). Add back peppers and onions. Remove from heat and lid.
5. Add the softened cashews, water, and all the remaining cashew cheese ingredients to a blender
or food processor. Blend until smooth (it will be very watery).
6. Pour into a small saucepan and heat over medium-high heat, while stirring. You may want to
pour the liquid through a cheesecloth if you notice any cashew bits.
7. As you stir it will form clumps. No worries, it will suddenly become creamy and cheesy! This
takes about 5 minutes. Continue to cook and stir for an a minute or two longer.
8. Spoon chicken fajitas onto a warmed tortilla and top with cheesy goodness! Enjoy!

Cashew Cheese recipe adapted from itdoesnttastelikechicken.com.

15
Hummus Quesadilla
Prep time: 7
Cook time: 8
Total Time: 15
Serves: 1

INGREDIENTS

● 1 gluten-free tortilla
● ¼ to ⅓ cup hummus
● ½ cup spinach, sautéed in extra virgin olive oil
● A few oil-packed sun-dried tomatoes
● Sliced Kalamata olives
● Extra-virgin olive oil, for brushing tortilla

DIRECTIONS
1. Spread hummus on your tortilla. Lightly cover one-half of the tortilla with fillings.
2. Fold the other half over.
3. Warm a pan over medium heat. Place the folded quesadilla in the pan. Let the bottom side
warm up a second, then carefully flip. Brush the warm side with little olive oil.
4. After a couple minutes, carefully flip again. Brush the new top side with olive oil, and cook until
the bottom is golden and crisp. Flip and cook other side the same.
5. Transfer the quesadilla to a cutting board and let rest 2 minutes.
6. Cut each quesadilla into three wedges. Enjoy!

Recipe adapted from cookieandkate.com.

16
Creamy Garlic Dressing
Prep time: 5 minutes
Cook time: 1-2 minutes (blending)
Total time: 6 minutes
Serves: 8

INGREDIENTS

● 1 cup water
● 1/2 cup raw cashews
● 1/2 cup lemon juice
● 1/2 cup olive oil
● 1/3 cup nutritional yeast flakes
● 2 cloves garlic
● 1 Tbsp honey or maple syrup
● 1 1/2 teaspoon salt (or to taste)
● 1 1/4 teaspoon onion powder
● 1 teaspoon dill

DIRECTIONS

1. Blend all ingredients in a food processor, except for the dill.

2. Add dill and puls to just barely combine.
3. Serve cold over a yummy salad. Enjoy!

NOTE: It makes sense to make more because you have to pull out the blender, so you get more bang
for your buck (8 servings). But if you don’t see yourself using it within 7 days, feel free to half it!

Recipe adapted from veganyumminess.com.

17
Hearty Butternut Squash Risotto
Prep time: 20 minutes
Cook time: 40 minutes
Total time: 1 hour
Serves: 4

INGREDIENTS

● 4 tablespoons extra-virgin olive oil

● ½ large red onion, chopped
● 1-2 lb butternut squash, peeled and cut into ½” cubes
● 1 tsp salt, divided
● Pinch of red pepper flakes
● 4 cloves garlic, minced
● 1 ½ cups steel-cut oats
● 1 bunch kale, ribs removed, chopped
● 6 cups water
● 1 ½ Tbsp fresh lemon juice
● Black pepper to taste

DIRECTIONS

1. In a medium soup pot, heat 2 Tbsp olive oil on medium heat. Add the onion, butternut squash,
½ tsp salt, and red pepper flakes.
2. Cook, stirring often, until the onion is soft and squash is mostly tender, approximately 10
minutes.
3. Add the garlic and stir. Add the oats and kale, stirring often for about 3 minutes.
4. Add the water and remaining salt. Raise the heat to high and bring to a simmer, stirring
occasionally.
5. Reduce heat to medium-low and simmer, stirring occasionally, until creamy and thick, 20 to 30
minutes. Be cautious not to burn the bottom -- you may need to reduce heat.
6. Remove from the heat and stir in the remaining olive oil, lemon juice and black pepper. Let the
risotto rest for 5 minutes before serving.
7. Season with additional salt and black pepper and lemon juice, right before serving. Enjoy!

Recipe adapted from cookieandkate.com

18
Chia Seed Pudding
Prep time: 5 minutes
Cook time: 20 minutes (set aside)
Total time: 25 minutes
Serves: 3-4 (small)

INGREDIENTS

Chia seed pudding

● 1 ½ cups water
● ¼ cup chia seed
● 7 large dates
● ⅔ cup raw cashews (if you don’t have a high-powered blender, soak in water for 2 to 4 hours,
then drain)
● ½ teaspoon ground cinnamon
● ½ teaspoon pure vanilla
● Pinch of sea salt

Optional toppings (use what you have on hand)

● Berries, raisins, sliced bananas, dried unsweetened mango (chopped), etc.
● Sprinkle of cocoa powder, chopped dark chocolate, toasted coconut, etc.

INSTRUCTIONS

1. In a large, clear measuring cup, combine water and chia seeds. Set aside about 20 minutes
(should form a gel).
2. If your dates aren’t soft and plump, place them in a bowl and pour hot water over them. Set
aside while the chia seeds and water are gelatinizing. Drain the dates once adequately soaked.
3. Pit the dates. In a blender, combine the dates with the cashews, cinnamon, vanilla and salt.
Pour in half or more of the chia gel (your preference depending on if you like your chia seeds
fully blended or solid and gelly).
4. Blend until smooth and creamy. You may want to chill the mixture afterwards (can become
warm from high speed blending).
5. Serve with some/any remaining chia gel swirled in. Top with toppings of choice. Store leftovers
in the refrigerator.

Recipe adapted from cookieandkate.com.

19
Hearty Granola
Prep time: 5 minutes
Cook time: 21 minutes
Total time: 26 minutes
Serves: 8 one-cup servings

INGREDIENTS

● 4 cups rolled oats (certified gluten-free)

● 1 cup pecans
● ½ cup sunflower seeds
● ¾ tsp pink sea salt
● ½ teaspoon cinnamon
● ¼ tsp nutmeg
● ¼ tsp ginger
● ½ cup extra virgin olive oil
● ½ cup pure maple syrup or honey
● 1 tsp vanilla
● ⅔ cup cranberries (sweetened with apple juice)
● ½ cup dried, unsweetened shredded coconut

INSTRUCTIONS

1. Preheat oven to 350 degrees. To make clean up easy, line a large baking sheet with parchment
paper (use one with rims).
2. In large bowl, combine the oats, pecans, sunflower seeds, salt and spices. Stir to combine well.
3. Pour in the oil, maple syrup and/or honey and vanilla. Mix very well -- you want all ingredients
nicely and evenly coated.
4. Using a large spoon, scoop out or pour the granola onto your baking sheet. Create a single
layer.
5. Bake until golden browned, about 20 to 24 minutes, stirring halfway. The finished granola will
develop its crunch once it has cooled.
6. Let the granola cool completely, undisturbed, before breaking it into pieces and stirring in the
cranberries.
7. Store the granola in an airtight container on your counter on in your pantry for up to 2 weeks, or
in a well sealed bag in the freezer for up to 3 months.

Recipe adapted from cookieandkate.com.

20
Turkey Sweet Potato Hash
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Serves: 2

INGREDIENTS

● 2 cups sweet potato, chopped small (~1 med sweet potato)

● ¼ lb (4 oz.) organic ground turkey
● ½ Tbsp onion powder
● ½ Tbsp garlic powder
● Pinch p​ink sea salt​ and black pepper
● Avocado ​oil
● 2 ½ cups organic spinach

DIRECTIONS

1. Brown ground turkey in a medium nonstick skillet on medium-high heat for about 6 minutes,
stirring frequently. Season with salt and pepper.
2. Drain off liquid from skillet and transfer turkey to a bowl. Set aside.
3. In the same skillet, heat coconut oil on medium-high. Add sweet potato. Cook for 4-6 minutes or
until cooked.
4. Add spinach and sauté 1 minute or until wilted. Season with salt, pepper, and onion powder.
5. Add back cooked turkey and sauté hash for 1-2 minutes. Serve hot!

Recipe Tips:
● Double or triple the recipe to have extras for meals throughout the week.

21
“Kale Yeah” Salad
Prep time: 15 minutes
Cook time: 15 minutes (let kale rest)
Total time: 30 minutes
Serves: 2

INGREDIENTS

Raw kale salad

● 1 bunch curly kale

● 1 avocado
● 5 carrots
● 2 Tbsp walnuts
● Sea salt

Tahini dressing

● ¼ cup tahini
● 1 ½ tablespoons rice vinegar
● ½ teaspoon toasted olive oil
● small handful chopped cilantro
● Juice of ¼ lemon
● ¼ cup water, more for thinner dressing
● dash of soy sauce

DIRECTIONS

1. De-stem the kale by simply ripping the leafy parts away. Discard stems (they’re the most bitter).
Tear the kale into small pieces.
2. Add a pinch of sea salt to the kale bits and massage the leaves for a few minutes (literally a few,
like 3 minutes). Don’t be afraid to really squeeze it!
3. In a small bowl, whisk together all dressing ingredients with a fork. Separate kale into medium
sized bowls; generously drizzle with dressing. Toss well to coat the kale evenly. Set aside for 15
minutes.
4. Peel the carrots. If you want to be fancy, julienne the carrots. Otherwise grate them.
5. Score the avocado flesh with a butter knife and scoop out with a spoon.
6. Add carrots and avocado to the rested kale. Sprinkle the salad with walnuts and enjoy.

Recipe adapted from cookieandkate.com.

22
Mustard Baked Salmon
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Serves: 4

INGREDIENTS

● 1 ½ lbs wild-caught salmon (about 4 fillets or 1 piece and you can cut it)
● 2 Tbsp fresh parsley, chopped
● 3 garlic cloves, minced
● 1 Tbsp Dijon or spicy brown mustard
● 2 Tbsp avocado oil
● 2 Tbsp fresh squeezed lemon juice
● Salt to taste
● Black pepper to taste

DIRECTIONS

1. Preheat oven to 450 degrees F. Line baking sheet with parchment paper.
2. In a small bowl, combine all ingredients (except for the salmon of course). Mix well.
3. Slice salmon into 4 pieces if not already portied out. Place salmon skin side down on baking
sheet. Generously brush top and sides of salmon with saucey mixture.
4. Bake 12-15 min or until just cooked through and flaky.
5. Serve with a big green salad or roasted green beans. Enjoy!

Recipe adapted from natashaskitchen.com.

23
Herb Chicken Veggie Roast
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Serves: 4

INGREDIENTS

● 1 ¼ lbs organic, boneless skinless chicken thighs

● 4 cups asparagus, chopped
● 2 medium carrots, peeled and cut into skinny sticks (about 1 ½ cups)**
● 2 cups button mushrooms, cut in half
● 1 small onion, diced
● ½ cup organic cherry tomatoes
● ⅓ cup ​balsamic vinegar
● ¼ cup ​avocado
● 4 garlic cloves, finely minced
● 4 Tbsp fresh basil, chopped + more for topping
● ½ tsp thyme (dried is fine)
● Salt + pepper to taste

DIRECTIONS

1. Preheat your oven to 400 degrees F. Line a baking sheet with parchment paper, set aside.
2. In a small bowl, mix the balsamic, oil, garlic, basil, thyme, salt and pepper.
3. Wash chicken and place into a gallon sized ziplock with ½ the balsamic sauce. Flip bag and few
times to ensure chicken gets coated with the yummy sauce. Set in fridge.
4. While the chicken marinates, prep all the vegetables.
5. Distribute all of the veggies (less the tomatoes because they won’t need as much cook time) on
your lined baking sheet. Pour remaining sauce over veggies and help them to become as
evenly coated as you can with your hands.
6. Arrange the veggies so the chicken thighs have space on the sheet and place the marinated
chicken there.
7. Bake for 10 minutes. Remove from oven and add tomatoes -- mix veggies. The back into the
oven it goes for another 5-10 minutes.
8. Depending on the thickness of the chicken thighs, you may need more time. You can cut a
piece of chicken to make sure no pink color is present, or using a kitchen thermometer you can
measure the internal temp (should be 165 degrees F).
9. Garnish with extra fresh basil. Enjoy!

Recipe adapted from therealfoodrds.com.

24
 Bone broth has gotten a lot of attention in the past few years as being a cure-all. Please be aware that
this is not true -- for bone broth of any food for that matter. There is no silver bullet for anything. No one
magic food that will relieve every ailment. With that being said, research does suggest that bone broth
made from chicken parts may boost immune function, and all bone broth in general makes a nice
recovery beverage for replenishing electrolytes after intense activity.
The most important benefit of bone broth is the preparation. It forces you to be more mindful of what
you’re eating, making your own stock. This mental aspect alone can have very positive effects on your
health. Consuming bone broth warm may also be beneficial to people who have a “damp” digestive
system (which is often the case with people who struggle with GI tract difficulties).

Bone Broth Recipe

INGREDIENTS
● 4 lbs bones from animal of choice (get from a butcher)
● 1 whole onion, cut in half
● 2 carrots, cut in half
● 3 stalks celery, cut in half
● 2 Tbsp apple cider vinegar
● 1 cup fresh parsley, roughly chopped
● 2 bay leaves
● Salt and pepper to taste
● Any other veggies scraps you have around the kitchen

DIRECTIONS
1. Place all ingredients in a 16-quart pot. Fill with filtered water (exact measurement is not
needed). Bring to a boil. Reduce heat, cover with a lid (leaving a space for air to escape), and
simmer until half the water has evaporated. This may take 10-14 hours.
2. Strain the broth through a colander, discard bones and veggies. Portion the broth out into
separate containers of about 2 cups each. Mason jars work well for this. If you’re going to use
the broth within 3-5 days, you can keep it in the fridge. Otherwise, portion into freezer safe
containers and store in the freezer.

NOTES​: Raw bones can be roasted to be given more flavor. Roast in the oven at 350 degrees F for
about 30 minutes or so. You can also use cooked bones from a carcass you’ve made for another dish.

25
Coconut “Yogurt”
INGREDIENTS
● 1-14 oz. can organic coconut milk (full fat)
● Probiotic supplement of choice (1-2 capsules that you can open)

DIRECTIONS

1. Shake up the can of coconut milk. Open can and pour contents out into a clean bowl.
2. Break open 1-2 capsules of probiotic supplement and pour off into the creamy milk. Mix the milk
and the probiotics with a plastic or wooden spoon (don’t use metal). Make sure the mixture is
well combine and very creamy!
3. Cover with a clean, thin dish cloth and secure with a rubber band around the mouth of the bowl.
Set in a warm place in your kitchen and leave undisturbed for 24-48 hours. If your house temp is
below 75 degrees F, you can place the bowl in your own and turn the oven light on. Do not
actually heat the oven.
4. If you want your yogurt to be more sour, let it sit for 48 hours. If you want it less tang, do a taste
test around 24 hours. The yogurt should be tangy but not rotten tasting. If it’s discolored or
smells bad, toss it. Something went wrong.

NOTES​: Recommended brands for coconut milk are the Whole Foods 365 brand or Thai Kitchen. Make
sure to get organic and full fat. You can eat the yogurt plain or top with fresh fruit, honey, or nuts (or a
yummy combination). The yogurt keeps for up to one week in the fridge.

Recipe adapted from minimalistbaker.com.

26
Soaking nuts is an effective method for making them easier to digest and better able to be tolerated by
the body. After soaking, you will notice they have a more appealing flavor. You may not notice if you
never bothered to be mindful of their taste before, but tuning into things like taste of food, how fast we
eat our food, where we eat, and many other things related to our eating habits, can really make a
profound effect on our health. The responses we get are a way of the body’s communication. The
improved taste of nuts after soaking them is like the body’s way of telling us, “that’s better, thank you.”

Walnuts and almonds will be especially better tasting after soaking and drying. After about 30 minutes,
the soaking water will begin to turn brown, and after a few hours, the tannins in the skin, dust and dirt
will all have been removed from the nuts. Walnuts are known for their astringent, bitter taste, due to the
tannins in their skin. Soaking removes this flavor and leaves them tasting smoother and buttery.

Not only will taste be enhanced, but digestibility will be too. Nuts contain phytic acid and enzyme
inhibitors which can disrupt digestion. The phytic acids binds to micronutrients like iron, zinc calcium,
magnesium and manganese, making them unavailable to us. Soaking your nuts will help your body
digest and absorb their beneficial nutrients with more ease and potentially less undesirable symptoms.

Soaked Walnuts
INGREDIENTS

● 1 cup walnuts
● 2 cups water
● ¼ Tbsp sea salt

DIRECTIONS

1. Combine all ingredient in a medium glass bowl. Cover with a clean kitchen towel and leave on
the counter for 4-8 hours. If it will be longer than 8 hours, transfer to the fridge and do your best
to change the water once.
2. Drain the walnuts and discard the water.
3. Rinse the soaked walnuts with fresh water in a colander.
4. Preheat oven to about 350 degrees.
5. Spread the walnuts in a single layer on a baking pan and pop into the oven.
6. Bake 10-12 minutes. Pay close attention because they can easily burn. You may want to stir or
turn them about halfway through.

NOTES:

● Tossing them with an oil of choice is a nice way to give them a deeper, more rich flavor and is
perfect for using them in salads or as a stand alone snack.
● You can double, triple, etc. this recipe and save in an airtight container for 1 month (on
counter/in pantry), 2-3 months (in fridge), or up to 6 months (in freezer).
● If you can dry them after soaking, only make the amount you plan to consume within 2-3 days.

27
Try any of these herbal tea combinations to soothe and satisfy. You’ll most likely discover a
combination that suits your preference. Not to mention, hot tea is a perfect winter time beverage! Tea
combinations below can be purchased through The Tea Spot, online at ​www.theteaspot.com

Tummy Tea
Hibiscus, peppermint, licorice root, fennel seed

R & R Tea
Rooibos, hibiscus, rose petals, orange peel, chamomile, lavender

Gingerbread Tea
Rooibos (red if possible), cinnamon, dried/powdered ginger

Golden Tea
Ginger root, cinnamon, fennel seed, sarsaparilla root, peppercorn, turmeric, nettle

Palate Cleansing Tea

Hibiscus, peppermint leaf, licorice root, lavender, chamomile

Time fo Zzz Tea

Chamomile, rose petals, fennel seed, lemon, lemongrass, orange peel

Immunity Tea
Nettle leaf, red clover, dried elderberries, St. John’s wort, sage, ginger

You can also purchase dried, organic herbs in bulk online. A great site for this is Mountain Rose Herbs
(​www.mountainroseherbs.com​)

To purchase in person, check local natural food stores like Elliott's or the Co-op

Elliott’s is located at ​3347 El Camino Ave, Sacramento, CA 95821

The Sac Food Co-op is located at 2820 R St, Sacramento, CA 95816

28
CHALLENGE CALENDAR

29
30
WEEK 1 - Activity
Take a few minutes to brainstorm your “why” -- what propelled you to join this challenge? What do you
hope to accomplish by the end of this challenge?

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

WEEK 2 - Activity
How are you feeling -- think emotionally, physically and mentally (confident, satisfied, deprived, hungry,
bloated, tired, energized, happy, etc.)?

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

WEEK 3 - Activity
Perform the self-evaluation below.​ ​Use the space to explain your ratings (are they normal for
you, different, improved, worsened, etc.)

On a scale of 1 to 10 (​10 being totally pumped, 1 being exhausted​) rate your energy level.

1 2 3 4 5 6 7 8 9 10

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

On a scale of 1 to 10 (​10 being super happy, 1 being sad or upset​) rate your mood.

1 2 3 4 5 6 7 8 9 10

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

31
On a scale of 1 to 10 (​10 being extremely painful, 1 being no problems at all​) rate your GI tract function.

1 2 3 4 5 6 7 8 9 10

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

On a scale of 1 to 10 (​10 being bright and clear, 1 being irritated with blemishes​) rate your skin health.

1 2 3 4 5 6 7 8 9 10

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

On a scale of 1 to 10 (​10 being lean and light, 1 being bloated and heavy​) rate your physique.

1 2 3 4 5 6 7 8 9 10

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

WEEK 5 - Activity
Use the space below to write about any symptoms you experienced during the first seven days of
reintroduction.

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

WEEK 6 - Activity
Use the space below to assess your overall experience with the challenge. Did you learn anything new
about yourself? Did you accomplish what you wrote down on day 1?

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

………………………………………………………………………………………………………………………

32
 Food Journal
 
Week/Date:..................................
If you bite it, write it! 
 

Time Food/Bev & Quantity Mood/Feelings/Symptoms

   

Hours of sleep: 1 2 3 4 5 6 7 8 9 Water (in cups): 1 2 3 4 5 6 7 8 9 10 11 12 13 14

Summary of day (Quality of sleep, digestion/bowel habits, activity level, etc.):

………………………………………………………………………………………………………………………  
………………………………………………………………………………………………………………………  

33
 BEFORE

AFTER

 
 
 
WEIGHT & BODY FAT

Weight (BEFORE): ……………….. Body fat % (BEFORE): ......................

Weight (AFTER): ........................... Body fat % (AFTER): …………………

34
Notes....

35