Jodi Cohen Recipes To Activate The Parasympathetic State

Recipes to activate the
Parasympathetic State
Compiled by Jodi Cohen

Welcome!
I’m Jodi Cohen, your host for the Parasympathetic
Summit and I am honored to share some of
my favorite strategies for activating your
parasympathetic nervous system to turn on your
body’s ability to heal.
As you may know, your dietary choices have a

dramatic impact on the balance and function of
your nervous system. Diets high in sugar, artificial
chemicals and stimulants - including caffeine, soda
and many chemicals found in processed foods - can
activate your sympathetic nervous system and trigger
the release of stress hormones.
Conversely, a nutrient dense diet rich in organic vegetables, ethically sourced protein
and healthy fats can help support the parasympathetic nervous system and calm the
sympathetic nervous system.
This cookbook is intended to share some of my family’s favorite easy, efficient and
delicious recipes that are high in protein and feature a variety of vegetables. As
you may know, a healthy supply of protein helps support a healthy supply of vital
amino acids that calm your nervous system. Similarly, a variety of organic fruits
and vegetables help support the healthy balance of beneficial bacteria in your gut
which helps prevent the overgrowth of opportunistic bacteria that can activate your
sympathetic nervous system and contribute to health problems.
These recipes intentionally avoid ingredients that can turn on your sympathetic
nervous system like sugar, grains, dairy, soy and other inflammatory ingredients.
Be sure to activate your parasympathetic nervous system before eating to ensure

optimal digestion, absorption and assimilation.
In Vibrant Health,
Jodi Cohen
www.vibrantblueoils.com
Table of Contents
Breakfast Lunch Snacks
1 Easy Almond Flour 12 Tuna Salad 25 Lemon Poppy Seed
Pancakes Muffins
13 Chicken Salad Lettuce Wrap
2 Pumpkin Pancakes
14 Raw Broccoli and Bacon Salad 26 Banana Blueberry
Muffins
3 Coconut Flour Pancakes
15 Green-fed Meatballs
4 Grainless Granola 27 Apple Cinnamon
16 Salmon Patties Muffins
Apple Streusel Egg
17 Tomato-basil Quiche w/ Bacon 28 Pumpkin Cookies
Muffins
and Spinach
6 Broccoli & Herb Egg
29 Avocado Chocolate
18 Falafel Mousse
Muffins
19 Chicken Salad 30 Hummus
7 Frittata
20 Chicken Nuggets 31 l<ale Chips
8 Beef Patties
21 Avocado Egg Salad 32 Guacamole
9 Egg Muffins
22 Tahini Sauce 33 Chia Seed Pudding
10 Vegetable Frittata
23 White Chicken Chili 34 Sweet Potato French
11 Lentil Granola
Fries
24 Asian Shredded Chicken Salad
Dinner Condiments
35 My Favorite Chili 48 Quick homemade
l<etchup
36 Chicken Pot Pie
37 Jodi's Stew 49 3 Minute Mayonnaise
38 World's Best Meatloaf 50 Sugar Free Spicy BBQ
Sauce
39 Joe's Special
51 Simple Marinara
40 Cauliflower “Fried Rice” Basic Italian
41 Fajitas
52 Vinaigrette
42 Chicken Lettuce Wraps 53 Simple Salad
43 Stir Fry Dressing
44 Pizza Stir Fry 54 Salad Dressing
45 Tuna Salad with Vegetables 55 Ceasar Salad
46 Garlic Beef and Broccoli Dressing
56 Ginger Dressing
47 Avocado Mango Black Bean Salad
Breakfast
•
Prep Time Serves
Easy Almond Flour Pancakes fat

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SMin 4
Ingredients Directions
1 1 /2 cups almond flour 1 Mix all wet ingredients together in a medium sized
bowl.
3 eggs.
2 Stir in dry ingredients.
1 cup almond milk
1 teaspoon cinnamon 3 Make one test pancake to check for desired

thickness and texture.
Optional: nutmeg, vanilla,
blueberries or other flavors 4 Cook all pancakes on a griddle or in a large pan for
approximately 2-3 minutes per side until bubble
1/2 teaspoon baking powder form and both sides are golden brown.
1/2 teaspoon salt 5 Enjoy!
Source: Wellness Mama
1
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Prep Time Serves
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Pumpkin Pancakes
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SMin 4
6eggs 1 In a large mixing bowl, whisk the eggs, pumpkin,
and vanilla. Sift the pumpkin pie spice, cinnamon,
3/4 cup canned pumpkin coconut flour, baking soda, and salt into the wet
ingredients. Alternative option: Pulse all the
1 1/2 teaspons pure vanilla ingredients in a food processor until well mixed.
extract
2 Grease a skillet with 1 teaspoon of the ghee or
11/2 teaspoons pumpkin pie
coconut oil and spoon the batter into the skillet to
spice
make pancakes of your desired size. Allow the
11/2 teaspoons cinnamon pancakes to cook for about 3 minutes, and when a
few bubbles appear, flip the pancakes and cook for
3 tablespoons coconut flour another 3 minutes. Repeat with the remaining
batter, greasing the pan each time.
1/4 teaspoon baking soda
pinch of salt
3 tablespoons ghee or coconut

oil, divided
FOR THE VANILLA BEAN

COCONUT BUTTER
3 tablespoons coconut butter,
softened
3/4 teaspoon pure vanilla extract
seeds from1/2 vanilla b ean pod
Source: Balanced Bites
2
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Prep Time Serves
- x-
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Coconut Flour Pancakes -;_
5 Min
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'111'
4 eggs, room temperature 1 Preheat pan or griddle over medium-low heat.
Beat eggs in a stand mixer until frothy. Mix in milk.
1 cup coconut milk vanilla.
2 teaspoons vanilla extract 2 In a small bowl combine coconut flour, baking

soda, sea salt and cinnamon and whisk together.
1/2 cup coconut flour
3 Combine dry mixture with wet and beat until the
1 teaspoon baking soda
coconut flour is completely mixed into the batter.
1/2 teaspoon sea salt
4 Grease pan with coconut oil. Pour batter to create
1/4 teaspoon cinnamon pancakes that are about 3 inches in diameter. If
the batter seems too thin you may need to add a
coconut oil/ghee for frying small amount of coconut flour to achieve the
desired consistency.
Optional: 1 Tbsp. coconut nectar,
or a couple drops of stevia
5 Cook for approximately 3 minutes, flip and cook an
additional 2-3 minutes.
Source: Cooking with Coconut Flour
3
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Prep Time Serves
- x-
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Grainless Granola -;_
3 Min
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'111'
1 cup sliced raw almonds 1 Toss all ingredients together in a large bowl
1 cup chopped walnuts 2 Serve with berries
1 cup chopped dried apples
1 cup blueberries
1 cup coconut flakes
pinch of cinnamon
Source: I Quit Sugar
4
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Prep Time Serves
- x-
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Apple Streusel Egg Muffins -;_
10 Min
' --
'111'
1 tablespoon coconut oil or ghee 1 In a medium skillet, melt the coconut oil or ghee
over medium heat. Then saute the apples, with 1
11/2 cups chopped green apple teaspoon of the cinnamon, and water until the
apples are the consistency of chunky applesauce
11/2 tsp cinnamon, divided or apple pie filling. Set aside to cool completely.
3 tablespoons warm water
2 In a medium-sized mixing bowl, whisk together
6 eggs the eggs, coconut milk, vanilla, and vinegar. Sift in
the coconut flour, the remaining1/2 teaspoon
2 tablespoons full-fat coconut cinnamon, baking soda, and salt and whisk until
well combined. Stir in the cooled apples,
milk reserving 1/4 cup for garnish.
1/2 teaspoon pure vanilla extract
3 Line 6 cups of a muffin tin with cup liners. Pour
1/4 teaspoon apple cider vinegar the egg and apple mixture evenly into the lined
muffin cups. Gently spoon about 1 teaspoon of
1 tablespoon coconut flour the remaining apple mixture onto the top of each
muffin.
4 Bake for 40 minutes or until the muffins rise and
pinch of salt become golden brown around the edges.
5
..
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Prep Time Serves
- x-
Broccoli & Herb Egg Muffins
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10 Min 4
1 cup broccoli, chopped into 1 Preheat oven to 350 F. Prepare 8 cups of a muffin
2-inch florets tin with muffin cup liners.
8 eggs 2 Place the broccoli in a small saucepan or pot filled

with 1 inch of water over high heat. Steam the
1 cup fresh chives (or other herb)
broccoli for 2 to 5 minutes or until bright green and
fork-tender. Set aside to cool a bit.
2 teaspoons onion powder
1/2 teaspoon sea salt 3 In a blender, combine the eggs, cilantro, onion
powder, salt and pepper.
1/2 teaspoon black pepper, or
more to taste 4 Add the broccoli florets and pulse to combine.
5 Pour the mixture evenly into the prepared muffin

cups.
6 Bake for 30 minutes or until the muffins rise and

become golden brown around the edges.
*
Source: 21-Day Sugar Detox
VIBRANT HEALTH
6
10 Day Gut Repair l<ick Start
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Prep Time Serves
- x-
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Fritatta -;_
Min
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'111'
1 tablespoon coconut oil or fat of 1 First. preheat the over to 350 F and heat the
choice coconut oil in an 8-inch cast iron skillet over
medium heat. Then, add bacon or sausage and
1 cup bacon or sausage any vegetables you have on hand to the skillet and
stir-fry until heated through.
1 cup veggetable
2 Crack the eggs into a medium bowl. and add the
4 large pastured eggs
coconut milk, salt, and a few grinds of pepper.
2 tablespoons coconut milk Pour the egg mixture into the skillet and cook for 3
to 5 minutes or until the bottom of the frittata is
1 teaspoon kosher salt set.
Freshley ground black pepper 3 Place the skillet in the oven. Cook for 10 to 15
minutes, and then crank the heat up to broil for
another 2 minutes or until the frittata puffs up and
is cooked all the way through.
4 Carefully transfer the frittata to a plate, slice, and

serve. The frittata is delicious cold so it's perfect
for leftovers!
*
Source: Sara Bradford - Nourish Real Food
VIBRANT HEALTH
7
..
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Prep Time Serves
- x-
Beef Patties
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10 Min 4
1 pound ground beef 1 Combine ground beef with Savory Spice Blend
and form meat into four patties about 1 inch thick.
1 /2 teaspoon sea salt
2 Heat a skillet over medium heat with cocnut oil
3/4 teaspoon sage (about 1-2 teaspoons) and add patties once hot (do
this in batches if they do not all fit).
3/4 teaspoon marjoram
Coconut oil or ghee 3 Cook on one side for 5 minutes, then flip and cook
another 4-5 minutes for medium-rare (a few
minutes longer if you like the meat more
well-done, but remember that the patties will keep
cooking as they cool).
*
VIBRANT HEALTH
8
..
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Prep Time Serves
- x-
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Egg Muffins -;_
5 Min
' --
'111'
8 eggs 1 Preheat oven to 350. Grease 8 muffin cups with
coconut oil or line with paper baking cups. Fill any
1/8 cup water remaining muffin cups with 1'' of water, so they do
not scorch while baking.
1/2 lb chicken, ham, sausage,
ground beef cooked and cut (or 2 Beat the eggs in a medium bowl and add meat,
crumbled) into smal pieces vegetables, salt, ground pepper, and any other
ingredients you wish to add.
2 cups diced vegetables (1 red
bell pepper, 4 asparagus or
3 Pour mixture into the muffin cups. Bake for 18-20
broccoli and 1/2 yellow onion
minutes.
recommended, but use whatever
is on hand)
1/4 teaspoon salt
1/8 teaspoon ground pepper
Coconut oil or paper muffin liners
*
Source: Balanced Bites
VIBRANT HEALTH
9
..
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Prep Time Serves
- x-
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Vegetable Frittata -;_ ' --

'111'
15 4-6
2 tablespoons animal fat, 1 Melt fat in cast iron fry pan or an oven safe pan.
coconut oil or ghee
2 Add onion, zucchini and pepper evenly in bottom
6eggs of pan.
1/2 onion, sliced thin

3 Whisk together eggs with a little water. Pour egg
2 small zucchini, sliced thin mixture over the vegetables and cook on low heat
until egg begins to set up.
1/2 red bell pepper
4 Place pan under the broiler on low until golden
Salt and pepper to taste brown. Remove from oven and let frittata rest for
5-10 minutes.
5 Cut into wedges and serve
*
Source: Jeni Hall
VIBRANT HEALTH
10 0
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Prep Time Serves
- x-
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Lentil Granola -;_
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'111'
1 cup dried red lentils 1 Bring a pot of water and lentils to a boil and
simmer for a few minutes. Do not cook all the
3 tablespoons raw honey way, just soften. Drain and let water evaporate a
bit
2 teaspoon cinnamon
2 Preheat oven to 300 F
2 tablespoon coconut or olive oil
Handful pumpkin seeds (or other 3 Melt the honey a bit if it's hard
seed)
4 Add oil and cinnamon
Handful shaved, unsweetened
coconut 5 Place lentils in a bowl and toss with the liquid
mixture
1/4 cup dried raisins
6 Line a baking sheet with parchment paper and
spread mixture out evenly
7 Bake for 30-45 minutes, stirring halfway through

(and adding almonds halfway, if using)
8 Add pumpkin seeds and shaved coconut and bake

another 15 minutes or so.
9 Remove from oven and give it one last stir and let
cool.
10Store in an air-tight container
11 Serve with milk alternatives, fresh berries or

banana
*
VIBRANT HEALTH
11 11
* VIBRANT HEALTH
Lunch
10 Day Gut Repair l<ickstart
LUNCH
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Prep Time Serves
- x-
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Tuna Salad -;_
5 Min
' --
'111'
1/2 cup mayonaise 1 Make the mayonnaise (see condiments or use olive
oil mayo)
1 teaspoon curry
2 Mix mayo with tuna
1 /4 teaspoon garlic powder
1 tablespoon lemon juice 3 Add curry. garlic powder and lemon juice
1 can tuna in water 4 Stir in apples, raisins and green onions
3/4 cup chopped apple
1/4 cup golden raisins
2 tablespoons green onion
*
Source: Jodi Cohen
VIBRANT HEALTH
12 12
Prep Time Serves
Chicken Lettuce Wraps f-1

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10 Min 4
2 T sesame oil 1 Mix all the ingredients for the Sauce in a small
bowl, stir to combine well.
1/4 onion
(small, finely diced) 2 Clean lettuce, peel each leaf off the stem, set
aside. Clean mint, grate carrots and chop nuts in
3 cloves garlic (minced)
food processor.
1 tsp. fresh ginger minced
3 Heat up a wok or skillet on medium heat and add
1 lb. ground chicken the oil.
1 T. rice vinegar 4 When the oil is heated, add the onion, garlic,
ginger and cook for 2-3 minutes until slightly
2 T. coconut aminos
browned.
3 green onions sliced
5 Add chicken, stir continuously.
Sauce 6 Add green onion, rice vinegar and coconut

3 T. Thai sweet chili sauce aminos. Stir to combine well.
2 tsp. lime juice 7 Continue to cook until the filling becomes dry but
remains moist.
1 T cilantro leaves
(chopped)
8 To assemble the lettuce wraps, add 1 tablespoon
of the filling onto the middle of the butter
Serve with lettuce, and top with some sauce and additional
butter lettuce leaves fillings of your choice. Wrap it up and eat
immediately.
Grated Carrots
Mint leaves
Source: Nicole Condit Duncan
13
Apple, Pecan and Chicken
Serves
Arugula Salad
4 Cups arugula 1 Place the arugula, apple, onion, pecans and
chicken in a medium bowl. Toss the salad with the
1 small apple (any variety), salad dressing and serve.
peeled, cored and cubed
Phase 3: Remove the pecans if you do not tolerate
1 to 2 thin slices red onion them.
¼ cup raw pecans
coarsely chopped
3 oz cooked frozen
chicken tenderloins
Salad dressing of
your choice
Source: Becky Campbell
13
Prep Time Serves
Curry Tuna Salad f-1

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10 Min 2
1/2 cup mayonnaise 1 Combine ingredients and serve over lettuce.
1/2 tsp curry
1/4 tsp garlic powder
1 T lemon juice
1 can tuna in water
3/4 cup chopped apple
1/4 cup golden raisins
2 T green onions, sliced
Source: Jules Clancy
14
..
,_,
Prep Time Serves
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Green-fed Meatballs
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15 Min 4
2 pounds grass-fed beef 1 Mix all ingredients well.
2 organic eggs 2 Shape into 1" balls.
1/4 cup almond meal

3 Bake at 350 for 20 minutes then serve
1 teaspoon Italian seasoning
1/4 large onion, grated
1/8 teaspoon black pepper
1/8 teaspoon fresh cinnamon
1/2 cup tomato sauce
*
Source: Jodi Cohen
VIBRANT HEALTH
15 15
..
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Prep Time Serves
- x-
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Salmon Patties -;_
10 Min
' --
'111'
2 cans wild caught Alaskan 1 Combine all ingredients in a large bowl and form
salmon into patties.
4 eggs 2 Heat 1 tablespoon coconut oil or animal fat in a

large skillet over medium heat.
2 tablespoons olive oil
1/2 onion, chopped 3 Cook patties 5 minutes on each side.
1/2 box Mary's Gone Crackers,

crumbled
*
Source: Suzi Levine
VIBRANT HEALTH
16 16
Tomato-Basil Quiche ..
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Prep Time Serves
- x-
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with Bacon & Spinach 15 Min 4
8 slices bacon 1 Preheat the oven to 375 F.
8 eggs 2 Slice the bacon crosswise into 1/4 inch strips. In a

skillet over medium heat, cook the bacon until the
2 cloves garlic, minced or grated fat is rendered and the meat is cooked,
approximately 8 to 10 minutes. Remove the
2 tablespoons chopped fresh
bacon from the pan and drain on paper towels;
chives reserve the fat.
1/4 cup chopped fresh basil 3 In a large mixing bowl, whisk the eggs, garlic,
chives, basil, salt, and pepper until well combined.
leaves Stir in the spinach.
4 Grease a 9 by 11 inch baking dish with the reserved
1 teaspoon black pepper bacon fat, then pour the egg mixture into the pan.
Top with the bacon pieces and cherry tomato
2 cups chopped spinach halves.
1 to 2 tablespoons bacon fat 5 Bake for 30 to 35 minutes or until the quiche puffs
up and becomes golden brown on the edges.
(reserved from cooking bacon)
12 cherry tomatoes, halved
*
VIBRANT HEALTH
17 17
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Prep Time
- x-
Serves
Falafel
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15 Min 4
1 can Eden chickpeas (or 2 cups 1 Drain and rinse chickpeas.
fresh)
2 Combine everything in the food processor and
2 cloves garlic, minced blend until combined.
3 tablespoons onion, finely

3 Heat a heavy skillet with the oil. When it's hot
minced
enough, drop formed batter balls into pan and
1 teaspoon cumin flatten slightly. Saute over medium heat for 5-10
minutes per side. They are done when crisp and
1/2 teaspoon sea salt delicious.
2-3 tablespoons fresh parsley, 4 Drain on paper towels when finished. Serve on a
finely chopped pita or greens or a lettuce leaf with cucumber,
tomato, red onion, and Tahini Sauce (recipe
A splash or two of water - more if following)
needed
A splash of lemon juice
3 tablespoons chickpea flour
Animal fat, olive or coconut oil
*
Source: Sara Bradford. Nourish Real Food
VIBRANT HEALTH
18 18
..
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Prep Time Serves
- x-
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Chicken Salad -;_
SMin
' --
'111'
1 chicken breast (or leftover 1 If the weather is nice out. marinate breast in a bit
whole bird meat) of lime juice. chili powder and olive oil then grill
until cooked. Otherwise, use leftover chicken, or
11/2 - 2 tablespoons homemade roast or poach meat.
mayo
2 Chop cooked chicken and combine with remaining
2 teaspoons lime juice
ingredients.
1 tablespoon red onion or green
onion, minced 3 Serve as sandwich or in the cup of an avocado.
1 tablespoon fresh cilantro,

minced
1/2 teaspoon cumin
Salt and pepper, to taste
*
VIBRANT HEALTH
19 19
..
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Prep Time Serves
- x-
Chicken Nuggets
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'111'
15 Min 4
2 boneless, skinless chicken 1 Cut the chicken breasts into nugget shapes
breasts
2 In a medium size mixing bowl, combine the
2 large eggs almond flour and salt (stir with a fork to combine
and break apart any clumps).
1 cup almond flour
1 teaspoon sea salt 3 In a separate bowl. whisk the eggs.
2 tablespoons animal fat or 4 Dip each chicken strip into the egg, then coat with
coconut oil the almond flour mixture, making sure to coat all
sides thoroughly
Optional Additional Spices:
5 Heat the animal fat or coconut oil in a large skillet
1/2 teaspoon garlic powder over medium-high heat. Place nuggets in the pan
and cook for about 4-5 minutes on each side or
1/2 teaspoon onion powder
until golden brown.
1/2 teaspoon paprika
6 Serve hot or freeze for leftovers that can be
reheated on a baking sheet.
*
Source: Gluten Free Almond Flour Cookbook
VIBRANT HEALTH
20 20
..
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Prep Time
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Serves
Avocado Egg Salad

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'111'
SMin 4
2 or 3 hard-boiled eggs 1 Mash everything together.
2 tablespoons homemade mayo 2 Season to your liking.
1 teaspoon dijon
3 Serve on greens, in lettuce wraps, a dip for
1 tablespoon fresh lemon juice or cucumber OR celery sticks, or as a traditional
red wine vinegar sandwich.
1/2 ripe avocado
2 green onions or chives, diced
Salt and pepper, to taste
*
VIBRANT HEALTH
21 21
..
,_,
Prep Time
- x-
Serves
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Tahini Sauce -;_
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' --
'111'
1/3 cup tah ini (sesame seed 1 Combine by hand or in a food processor.
butter)
2 Serve with falafel or drizzled over grilled eggplant.
Juice of 1 lemon
1 clove garlic, minced
1/3 cup water
1/2 teaspoon salt
1/2 teaspoon (or more) cumin
*
VIBRANT HEALTH
22 22
..
,_,
Prep Time
- x-
Serves
White Chicken Chili

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'111'
15 Min 4
1 tablespoon olive oil 1 Heat oil in a medium pot. Saute onion for a few
minutes, until it begins to soften. Add garlic,
1 large onion, diced zucchini and jalapeno and saute another 5 minutes
(add in a bit of bone broth if it begins to stick). Add
2 cloves garlic, diced
spices and stir another 2 minutes.
1/2 small zucchini, peeled and
2 Add beans. chicken and broth. Simmer over low
diced
heat for 15-20 minutes. Remove half and place in
11/2 teaspoon cumin or cumin blender or food processor. Once blended add
seed (or both) back to the pot. This thickens the chili nicely.
1/2 teaspoon EACH chili powder, 3 Remove from heat. Season with more salt and
black pepper pepper if needed. Squeeze fresh lime juice on it.
Serve for lunch in a thermos, topped with fresh
1 teaspoon EACH coriander, cilantro and diced avocado.
oregano, sea salt
1 can cannellini beans, drained

and rinsed
2 cups cooked chicken breast or

thigh (leftover roast), chopped or
shredded
2 cups chicken bone broth
Toppings: lime, cilantro, white

cheddar, avocado
*
VIBRANT HEALTH
23 23
Prep Time Serves
Asian Shredded Chicken Salad ;:�t�n
1 chicken or turkey breast 1 Cut chicken into bite sized pieces. Heat
coconut oil over medium heat in a cast iron
1/2 head napa cabbage, shredded pan. Stir-fry chicken until no longer pink
inside (but not overcooked). Alternatively,
1 carrot, diced or grated
grill chicken and shred afterwards.
3 green onions, minced
2 Toss remaining salad ingredients in a large
1 red or yellow bell pepper, julienned bowl. Mix dressing ingredients and pour
over salad ingredients. Add chicken. Toss
1/2 cup sugar snap peas, trimmed, well. Serve immediately or chill awhile to
chopped handful fresh cilantro, let flavours infuse.
chopped
1/4 cup chopped almonds, toasted
2 tablespoons sesame seeds, toasted

(optional)
Dressing
2 teaspoons toasted sesame oil
11/2 tablespoons olive oil
11/2 tablespoons almond butter
11/2 tablespoons rice vinegar
11/2 tablespoon coconut aminos (or

soy sauce)
1 teaspoon grated ginger
*
VIBRANT HEALTH
24 24
Snacks
SNACl<
S
..
,_,
Prep Time Serves
- x-
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Lemon Poppy Seed Muffins -;_
10Min
' --
'111'
6-10
1/4 cup coconut flour 1 In a lare bowl, combine coconut flour, salt and
baking soda.
1/2 teaspoon celtic sea salt
2 In a smaller bowl, blend together eggs, agave and
oil.
2 eggs
3 Blend wet ingredients into dry, then blend in
1/4 cup maple syrup poppy seeds and lemon zest. Add lemon oil.
1/4 cup grapeseed oil 4 Scoop batter 1 tablespoon at a time into muffin
tins lined with paper.
1 tablespoon poppyseeds
5 Bake at 350 F for 7-8 minutes.
1 tablespoon lemon zest, packed
and heaping
6 Cool then remove from muffin tins and serve
Vibrant Blue Oils lemon oil,
optional
Note: I make these in mini muffin pans,

then store in the freezer as an easy lunch treat
*
Source: Elana's Pantry
VIBRANT HEALTH
25 25
..
,_,
Prep Time Serves
- x-
Banana Blueberry Muffins
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'111'
SMin 6-10
3 cups almond flour 1 Preheat the oven to 350 F. Line muffin cups with
paper liners. You can also make mini muffins with
1/4 teaspoon sea salt mini muffin tins.
11/2teaspoons ba�ng soda 2 In a large bowl, combine the almond flour, salt,
and baking soda. In a medium bowl, whisk
2tablespoons grapeseed oil
together the grapeseed oil and eggs. Stir the wet
3 large eggs ingredients into the almond flour mixture until
thoroughly combined. Stir the bananas into the
2cups (4 to S) mashed very ripe batter, then fold in the blueberries. Spoon the
bananas batter into the prepared muffin cups.
1 cup frozen blueberries 3 Bake for 35 to 40 minutes, until the muffin tops
are golden brown and a toothpick inserted into the
1 tablespoon honey
center of a muffin comes out clean. Let the
muffins cool in the pan for 30 minutes, then serve.
Note: I make these in mini muffin pans,

then store in the freezer for an easy lunch treat
Source: Jodi Cohen
26 26
..
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Prep Time Serves
- x-
,,\ ,,
Apple Cinnamon Muffins -;_
SMin
' --
'111'
4+
5 eggs 1 Preheat the over to 400 degrees F.
1 cup applesauce 2 Grease a muffin pan with coconut oil, or use paper
muffin tin liners.
1/2 cup coconut flour
3 Put all ingredients into a medium sized bowl and
2-3 tablespoons cinnamon
mix with immersion blender or whisk until well
1 teaspoon baking soda mixed.
1 teaspoon vanilla (optional) 4 Let sit 5 minutes.
1/4 cup coconut oil 5 Use 1/3 cup measure to spoon into muffin tins.
2 tablespoons honey (optional)
6 Bake 12-15 minutes until starting to brown and not
soft when lightly touched on the top.
7 Let cool 2 minutes. drizzle with honey (if desired)

and serve.
Note: I make mini muffins and put them in school lunches
*
VIBRANT HEALTH
27 27
Prep Time Serves
Vanilla-Soaked Pears f-1

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'111'
SMin 4
1 cup water 1 Pleace the water, maple sugar and vanilla bean in
a medium pot over low heat and cook, stirring
¼ cup maple or coconut sugar frequently, until the sugar is dissolved 3 to 4
minutes. Add the pears and simmer until they are
Y2 vanilla bean,
soft about 5 minutes.
split and scraped
2 semi-ripe Bartlett pears, 2 Divide the pears among four bowls and pout the
halved and seeded sauce over the top.
28
..
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Prep Time Serves
- x-
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Avocado Chocolate Mousse -;_
SMin
' --
'111'
2-4
2 ripe avocados 1 Whiz all the ingredients in a blender until smooth.
1/2 cup coconut cream, chilled so 2 Scoop the mousse into small serving dishes, such
that it's firm as antique teacups and put in the fridge to chill for
at least two hours.
1/4 cup raw cacao powder
1 tablespoon chia seeds
1-2 teaspoons granulated stevia
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
Pinch sea salt
*
VIBRANT HEALTH
29 29
,_,
Prep Time Serves
Hummus 5 Min 4-6
2 cans garbanzo beans 1 Drain and rinse garbanzo beans. reserving 1/4 cup
liquid.
1/4 cup raw seasame seeds
2 Place all ingredients in a blender and blend.
1 tablespoon olive oil
1/4 cup lemon juice 3 Add more water or olive oil until desired
consistency is reached.
1 garlic clove, peeled
1 teaspoon cumin
Sea salt to taste
*
Source: Jodi Cohen
VIBRANT HEALTH
30 30
..
,_,
Prep Time Serves
l<ale Chips
,,\ ,,
-;_X' --
'111'
5 Min 4-6
1 bunch kale, stalks removed 1 Preheat the oven to 400 F.
2 tablespoons olive oil or animal 2 Tear the kale roughly into 4 cm squares. Toss in
fat the oil and salt, then lay on a baking tray and cook
for 5-10 minutes until crisp.
Celtic salt
Can be eaten either hot or cold.
*
Source: Jodi Cohen
VIBRANT HEALTH
31 31
..
,_,
Prep Time Serves
- x-
Guacamole
,,\ ,,
-;_ ' --
'111'
SMin 2-4
2 avocados 1 Spoon out avocados into large bowl.
1 lime 2 Add lime juice, minced garlic, and chopped

tomato.
2 cloves of garlic, minced
1 small tomato chopped

3 With a fork, mash together until mixture becomes
creamy.
1 teaspoon sea salt
4 Add sea salt.
5 Refrigerate and serve with bell pepper slices or

celery.
*
Source: Jodi Cohen
VIBRANT HEALTH
32 32
..
,_,
Prep Time Serves
- x-
Chia Seed Pudding
,,\ ,,
-;_ ' --
'111'
SMin 2
1/4 cup chia seeds 1 In a small bowl or half pint Mason type glass jar,
add chia seeds, coconut milk, vanilla and salt and
1 cup coconut milk mix until very well combined.
1 teaspoon pure vanilla extract

2 Place in the refrigerator and allow to rest for at
1/4 teaspoon Himalayan salt least 2 hours.
*
Source: Jodi Cohen
VIBRANT HEALTH
33 33
..
,_,
Prep Time
- x-
Serves
,,\ ,,
Sweet Potato French Fries -;_
5 Min
' --
'111'
1 large sweet potato (can also 1 Preheat oven to 400 F
substitute parsnips and carrots)
2 Slice sweet potatoes into thin French fry strips (not
3 tablespoons of animal fat (I love too thin or they may burn)
bacon fat), coconut oil or olive oil
3 Place them in a single layer on a baking sheet,
A generous few pinches of sea salt making sure they're not overlapping much. Drizzle
a generous amount of oil over them and toss with
your hands a few times until they are well coated.
4 Sprinkle with sea salt
5 Place in the oven and bake for 15 minutes. Check

and stir or turn a bit to prevent sticking. Bake
another 5 to 10 minutes or until tender and dark
golden.
*
Source: Jodi Cohen
VIBRANT HEALTH
34 34
* VIBRANT HEALTH
Dinner
10 Day Gut Repair l<ickstart
..
,_,
Prep Time Serves
- x-
My Favorite Chili
,,\ ,,
-;_ ' --
'111'
15 Min 4+
3 lbs. ground beef 1 Mix all ingredients.
1 large (or 2 medium) onions 2 Throw in crackpot and cook on high for at least 2
hours.
Chopped garlic
1 large can tomatoes, chopped
1 8oz. can tomato sauce
1 can kidney beans
2 cans black beens
1 teaspoon salt
Chopped celery
Finely chopped or shaved carrots
1 tablespoon oregano
1 tablespoon cumin
3 tablespoons chili powder
1 tablespoon paprika
*
Source: Jodi Cohen
VIBRANT HEALTH
35 35
,_,
Prep Time Serves
Chicken Pot Pie

... \'''1
:._X
,.
,,,,,__=
20 Min 6
2 chicken breasts 1 Rinse the chicken and pat dry. Cut the chicken into 1/2
inch cubes, transfer to a plate, and refrigerate.
2 tablespoons animal fat or coconut oil
1 large onion, finely chopped 2 Heat the animal fat in a large skillet over medium-high
heat. Saute the onion for 8 to 10 minutes, until soft,
2 stalks celery, chopped
then decrease heat to medium. Add the celery,
2 medium carrots, chopped carrots, and salt; cook covered for 10 to 15 minutes,
until tender.
1 teaspoon sea salt
1 cup thinly sliced mushrooms 3 Stir in the mushrooms and chicken, and cook covered
for 3 to 5 minutes, until the chicken is cooked through.
1/2 cup chopped parsley Stir in the parsley and peas.
1/2 cup frozen peas
4 In a small bowl, vigorously whisk the arrowroot powder
2 tablespoons arrowroot powder into the chicken stock until dissolved. Raise the heat
1 cup chicken stock under the chicken-vegetable mixture to high, then add
the arrowroot mixture, whisking constantly for about 1
1 Savory Pie Crust (see recipe) minute, until thick.
5 Pour the mixture into the crust, top with pepper, and
serve hot
Savory Pie Crust FOR THE CRUST:
11/2 cups almond flour 1 Preheat the oven to 350 F.
1/2 teaspoon sea salt 2 In a large bowl, combine the almond flour, salt, baking
1/2 teaspoon baking soda soda, and scallions. In a medium bowl, whisk together
the grapesee oil and water.
1 tablespoon minced scallions
1/4 cup olive oil 3 Stir the wet ingredients into the almond flour mixture
until thoroughly combined. Press the dough into a 9
1 tablespoon water 1/2 inch or deep-dish pie pan.
4 Bake for 12 to 15 minutes, until golden brown. Remove

from the oven and let cool completely before filling.
*
Source: Elana Amsterdam
VIBRANT HEALTH
36 36
..
,_,
Prep Time Serves
Jodi's Stew
,,\ ,,
- X' -
,f I I I\"
10 Min 4-6
1 lb s tew meat 1 Brown the meat.
2-3 large cloves garlic, peeled 2 Chop onion and slice mushrooms. Cook for 5-10
and chopped minutes with animal fat, ghee or coconut oil.
1 medium yellow onion, roughly

3 Add all ingredients in crackpot. Set on low for 8 or
chopped
more hours.
4 large carrots, peeled and sliced
4 Enjoy!
3-4 celery stalks, sliced
Mushrooms, sliced
1 (14.5 oz) can diced tomatoes
11/2 cup bone broth or meat

broth
1/2 teaspoon sea salt, plus more

to taste
1 teaspoon oregano
1 teaspoon thyme
*
Source: Jodi Cohen
VIBRANT HEALTH
37 37
..
,_,
Prep Time Serves
- x-
World's Best Meatloaf
,,\ ,,
-;_ ' --
'111'
10 Min 4-6
1 -11/2 lb ground beef 1 Lightly mix ingredients and form a loaf.
1 egg beaten 2 Combine sauce ingredients to make a

tart-sweetsauce.
11/2 teaspoon salt
1 cup almond flour 3 Pour over meat loaf.
1 /4 teaspoon pepper 4 Cook in oven at 400 degrees for 1-2 hours.
8 oz can tomato sauce Great served cold for leftover lunches!
1/2 cup onion flakes chopped
Sauce:
1/2 8 oz can tomato sauce
2 tablespoons mustard
1 tablespoon apple cider vinegar
3/4 cup water
*
Source: Jodi Cohen
VIBRANT HEALTH
38 38
..
,_,
Prep Time Serves
Joe's Special
,,\ ,,
-;_X' --
'111'
10 Min 4-6
2 lb. ground beef 1 Brown meat over high heat.
2 onions, finely chopped 2 Add onion, garlic and mushroom. Reduce heat.
1/4 teaspoon nutmeg

3 Stir until onion is soft.
1/4 teaspoon oregano
4 Stir in seasoning and spinach. Cook for 5 minutes
1 package spinach, thawed and longer.
drained 5 Add eggs.
2 cloves garlic, minced 6 Stir mixture over low heat until eggs set.
1/2 lb. mushrooms, optional
11/4 teaspoons salt
4-5 eggs
*
Source: Jodi Cohen
VIBRANT HEALTH
39 39
Prep Time Serves
Cauliflower ''Fried Rice'' f-1

,,111,,
:,_X' ,:
'111'
15 Min 2
1 tbsp sesame oil 1 Heat a large saute pan or wok over medium heat
2 garlic cloves, minced 2 Add the sesame oil and saute garlic, ginger and
scallion whites for about 3 to 4 minutes, or until
1 tbsp fresh ginger
soft.
5 scallions, diced, whites
and greens separated 3 Add peas and carrots and cauliflower rice along
with coconut aminos. Mix, cover and cook
3 tbsp Coconut Aminos approximately 5 to 6 minutes, stirring frequently,
until the cauliflower is slightly crispy on the
1 package cauliflower rice outside but tender on the inside.
1/2 cup frozen 4 Lightly scramble eggs and add to stir fry along
peas and carrots with scallion greens.
2 eggs
5 You can also add an additional protein like
1 teaspoon salt chicken.
Source: Liz Hletko
40
Fajitas
Prep Time Serves
f-1
,,111,,
:,_X' ,:
'111'
SMin 2-3
1 lb boneless and skinless 1 In a bowl, combine together olive oil, cilantro, lime
chicken breast, cut into juice, cumin, chili powder and garlic. Add chicken
1/4 inch strips and marinate for at least 15 minutes.
1 cup sliced onion 2 Heat a large skillet over high heat; add chicken and
2 cups sliced red, yellow and marinade, season with salt and cook for 2
green bell peppers minutes.
Tortilla Options: 3 Add the sliced onions, peppers and cook an

Use Romaine lettuce leaves additional 3 to 4 minutes, until the vegetables
or gluten free tortilla have softened and the chicken is cooked through.
4 Serve chicken and vegetables in gluten free

Marinade
tortillas or lettuce leaves with your toppings.
1/4 cup olive oil Options include diced onion, tomato, cilantro,
avocado or salsa.
1/2 cup chopped
cilantro leaves
1/4 cup lime juice
2 T garlic, minced
1 T ground cumin
¼ t chili powder
Salt, to taste
Source: PaleoNewbie.com
41
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42 42
..
,_,
Prep Time Serves
- x-
Stir Fry
,,\ ,,
-;_ ' --
'111'
30Min 3-4
2 tablespoons cooking fat (I like 1 Cook meat in advance and set aside.
bacon fat)
2 Heat the cooking fat in a wok or skillet on medium.
1 yellow onion, chopped
3 When it is ready, add the onions and cook for 3
6 cloves garlic, minced
minutes.
11/2 inch piece ginger, peeled
and minced 4 Add the garlic, ginger, and sea salt, and cook,
stirring for another minute. Add the carrots,
1/2 teaspoon sea salt broccoli, and coconut aminos and cover, cooking
for 10 minutes, stirring occasionally. Add the
3 large carrots, sliced diagonally mushrooms and cook for another couple of
minutes.
1 lb. broccoli, chopped
5 Lastly, add the meat and stir to heat throughout.
1/2 cup coconut aminos
2 cups mushrooms, chopped
1 lb. meat - chicken or beef
*
Source: Auto Immune Paleo
VIBRANT HEALTH
43 43
..
,_,
Prep Time Serves
- x-
Pizza Stir Fry
,,\ ,,
-;_ ' --
'111'
10 Min 4-6
10 (or more) ounces of pre-sliced 1 Brown the sausage until cooked over medium high
nitrate-free pepperoni heat in a large skillet.
1 pound ground nitrate-free 2 While cooking, peel and dice the zucchini and
Italian sausage onion and slice the mushrooms if not pre-sliced.
1 lb zucchini
3 Remove sausage from pan and add vegetables.
Saute until starting to get tender.
1-2 cups sliced mushrooms
2 cups fresh spinach 4 At this point, add the sausage back in. Separate
pepperoni slices and add.
1 large onion
5 Add spinach and black olives and peppers.
Spices: 1 tablespoon each of
Italian Seasoning (or mix basil, 6 Cook until all are heated adnd spinach is wilted.
oregano and thyme) and garlic Spice to taste.
powder
7 When cooked, top with tomato sauce (heat if
Optional toppings: Canned black
necessary).
olives, bell peppers or fresh
pepper slices
Enjoy!
Optional: 1 cup pasta or pizza
sauce to top
*
VIBRANT HEALTH
44 44
..
,_,
Prep Time
- x-
Serves
Tuna Salad with Vegetables

,,\ ,,
-;_ ' --
'111'
SMin 4
15 ounces bpa-free canned tuna, 1 Combine all ingredients in a bowl and stir to
drained ensure that the dressing is thoroughly mixed in.
1 large carrot, chopped finely 2 Taste and add sea salt if necessary.
1 stalk celery, chopped finely
3 tablespoons green onion,

chopped finely
3/4 cup mayo
1/2 lemon, juiced
Sea salt, to taste
*
VIBRANT HEALTH
45 45
..
,_,
Prep Time
- x-
Serves
Garlic Beef and Broccoli

,,\ ,,
-;_ ' --
'111'
30Min 4
2 pounds grass-fed steak, cut into 1 Lightly oil a wok or skillet with cooking fat and heat
1/4-inch thick slices on medium.
1/4 teaspoon sea salt 2 When it is hot, saute the steak slices until they are
done, about 5-7 minutes.
1/2 tablespoon solid cooking fat
5 cloves garlic, minced 3 Remove from the wok, lower the heat and add the
ginger and garlic, stirring and cooking until fragrant,
11/2-inch piece of ginger, minced about 1 minute. Add the broccoli and cook for a
few minutes, until lightly browned. Add the water,
1 bunch broccoli, chopped cover and turn the heat down to medium-low.
2 tablespoons water 4 Cook for about 10 minutes, stirring occasionally, or

until the broccoli is tender.
1/2 cup coconut aminos
5 Add the coconut aminos, and beef slices back to
the pan and saute for a minute or two. Serve
immediately.
*
Source: Auto Immune Paleo
VIBRANT HEALTH
46 46
Avocado Mango ..
,_,
Prep Time Serves
- x-
,,\ ,,
' --
Black Bean Salad
-;_
'111'
15 Min 4
1 small mango, diced 1 Combine ingredients.
1/4 cup (or so) red onion, diced 2 Serve over greens or with tacos.
1/2 cup red, yellow or orange
cherry tomatoes, diced
1-2 ripe avocados, chopped
1 cup Eden black beans, rinsed (or

make fresh) - beans may be
omitted if using as dip
2-3 tablespoon fresh cilantro,

minced
Juice of 1 lime (and maybe some

zest)
1/2 - 1 teaspoon chili flakes (to
taste), OR 1 chili pepper, diced
*
VIBRANT HEALTH
47 47
* VIBRANT HEALTH
Condiments
10 Day Gut Repair l(ickstart
..
,_,
Prep Time Serves
- x-
,,\ ,,
Quick Homemade l<etchup -;_
SMin
' --
'111'
4+
12-14 ounces tomato paste 1 Mix together all ingredients well and refrigerate.
1/3 cup maple syrup, or more to

taste (Grade B is best)
1/3 cup plus 2 tablespoons apple

cider vinegar
2 tablespoons onion powder
1 teaspoon unrefined sea salt
1/4 scant teaspoon allspice
*
Source: Honest Body
VIBRANT HEALTH
48 48
..
,_,
Prep Time Serves
- x-
3 Minute Mayonnaise
,,\ ,,
-;_ ' --
'111'
SMin 4
2 room temperature, high quality 1 Put all ingredients into wide mouth quart jar and
fresh eggs (pastured, organic is blend with immersion blender until thickened.
best) Will thicken some more when refrigerated. You
can also play around with different oils such as
1/2 teaspoon mustard powder sesame and coconut oil (gently melted).
1 tablespoon raw apple cider

2 Refrigerate up to 10 days.
vinegar
1 cup room temperature extra

virgin olive oil
*
Source: Melanie Christner, Honest Body
VIBRANT HEALTH
49 49
..
,_,
Prep Time Serves
- x-
Sugar Free, Spicy BBQ Sauce
,,\ ,,
-;_ ' --
'111'
10 Min 4-6
1 cup tomato sauce 1 Mix all the ingredients and store in a clean glass jar
in the fridge for up to 1 month.
2 tablespoons apple cider vinegar
1 teaspoon tabasco sauce
1 tablespoon paprika
1 tablespoon chilli powder
*
VIBRANT HEALTH
50 50
..
,_,
Prep Time Serves
- x-
Simple Marinara
,,\ ,,
-;_ ' --
'111'
10 Min 4
2 tablespoons bacon fat, lard, 1 In a saucepan, melt the cooking fat over medium
coconut oil, or other cooking fat heat. and cook the onion until it is translucent.
approximately 5 minutes. Season with salt and
1/2 cup diced yellow onion pepper.
Sea salt and black pepper to taste 2 Add the garlic and cook for an additional 30
seconds. Add the tomatoes. season with
2 to 3 cloves garlic, grated or
additional salt and pepper, and stir to combine.
minced
Reduce the heat to low and simmer for 15 to 20
28 ounces diced tomatoes minutes.
1 tablespoon chopped fresh basil 3 Add the basil and simmer for an additional 5
leaves minutes.
2 tablespoons extra-virgin olive

oil, to finish
*
VIBRANT HEALTH
51 51
..
,_,
Prep Time Serves
- x-
Basic Italian Vinaigrette
,,\ ,,
-;_ ' --
'111'
5 Min 4+
11/2 cup extra virgin olive oil 1 Blend all ingredients together in a blender until
smooth.
1/2 cup apple cider vinegar
2 Refrigerate overnight to enhance flavors.
2-4 cloves of garlic
1 teaspoon dried oregano
2 teaspoon dried parsley
Salt and pepper to taste
*
Source: Jeni Hall
VIBRANT HEALTH
52 52
..
,_,
Prep Time Serves
- x-
Simple Salad Dressing
,,\ ,,
-;_ ' --
'111'
3Min 4+
1 tablespoon olive oil 1 Blend all ingredients together in a blender until
smooth.
1 teaspoon sea salt
2 Refrigerate.
1 tablespoon fresh lemon juice
*
Source: Jodi's Mom. Barbara Sternoff
VIBRANT HEALTH
53 53
..
,_,
Prep Time Serves
- x-
Salad Dressing
,,\ ,,
-;_ ' --
'111'
SMin 4+
4 tablespoons extra virgin olive 1 Whisk together all ingredients well.
oil
Juice of 1/2 lemon
1 tablespoon red wine vinegar
Celtic salt and freshly ground

black pepper
*
Source: Molly Sandvick
VIBRANT HEALTH
54 54
..
,_,
Prep Time
- x-
Serves
Caesar Salad Dressing

,,\ ,,
-;_ ' --
'111'
SMin 4
1/4 cup freshly squeezed lemon 1 Combine all ingredients and mix well.
juice
3 tablespoons extra virgin olive

oil
1 teaspoon maple syrup
1/4 teaspoon of Worcestershire
Salt, pepper to taste
*
Source: Jodi Cohen
VIBRANT HEALTH
55
Prep Time Serves
Ginger Dressing f-1

,,111,,
:,_X' ,:
'111'
SMin 4
1cupextra-virgin olive old 1 Combine the oil, vinegar, ginger and honey in a
large Mason jar or blender and shake or blend
¼ cupdistilled white vinegar thoroughly. Keep refrigerated for up to 36 hours
(you may be able to go up to 72 hours).
1tspgrated ginger
1tsplocalhoney Makes 1 3
/4 cups
56
About
Jodi Cohen
Jodi Sternoff Cohen is a bestselling
author, award-winning journalist,
functional practitioner and founder
of Vibrant Blue Oils, where she has
combined her training in nutritional
therapy and aromatherapy to create
unique proprietary blends of organic
and wild-crafted essential oils. She
has helped over 50,000 clients
heal from brain related challenges,
including anxiety, insomnia, and
autoimmunity.
Her website, vibrantblueoils.com,

is visited by over 500,000 natural
health seekers every year, and she
has rapidly become a top resource
for essential oils education on Learn more about Jodi Cohen:
the Internet today. Her ﬁrst book,
“Healing with Essential Oils’ is www.vibrantblueoils.com
available on Amazon.com Her new
book “Essential Oils to Boost the
Brain and Heal the Body” will be
released March 16, 2021.
57

Jodi Cohen Recipes To Activate The Parasympathetic State

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Jodi Cohen Recipes To Activate The Parasympathetic State

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Recipes to activate the

Compiled by Jodi Cohen

As you may know, your dietary choices have a

Be sure to activate your parasympathetic nervous system before eating to ensure

Easy Almond Flour Pancakes fat

1 teaspoon cinnamon 3 Make one test pancake to check for desired

1/2 teaspoon salt 5 Enjoy!

Source: Wellness Mama

3 tablespoons ghee or coconut

FOR THE VANILLA BEAN

3/4 teaspoon pure vanilla extract

seeds from1/2 vanilla b ean pod

Source: Balanced Bites

Coconut Flour Pancakes -;_

2 teaspoons vanilla extract 2 In a small bowl combine coconut flour, baking

Source: Cooking with Coconut Flour

Grainless Granola -;_

1 cup chopped walnuts 2 Serve with berries

1 cup chopped dried apples

1 cup coconut flakes

Source: I Quit Sugar

Apple Streusel Egg Muffins -;_

Source: I Quit Sugar

8 eggs 2 Place the broccoli in a small saucepan or pot filled

5 Pour the mixture evenly into the prepared muffin

6 Bake for 30 minutes or until the muffins rise and

4 Carefully transfer the frittata to a plate, slice, and

Egg Muffins -;_

1/4 teaspoon salt

1/8 teaspoon ground pepper

Coconut oil or paper muffin liners

Vegetable Frittata -;_ ' --

1/2 onion, sliced thin

5 Cut into wedges and serve

Lentil Granola -;_

7 Bake for 30-45 minutes, stirring halfway through

8 Add pumpkin seeds and shaved coconut and bake

10Store in an air-tight container

11 Serve with milk alternatives, fresh berries or

Tuna Salad -;_

1 can tuna in water 4 Stir in apples, raisins and green onions

3/4 cup chopped apple

1/4 cup golden raisins

2 tablespoons green onion

Chicken Lettuce Wraps f-1

Sauce 6 Add green onion, rice vinegar and coconut

Source: Nicole Condit Duncan

Source: Becky Campbell

Curry Tuna Salad f-1

1/2 tsp curry

1/4 tsp garlic powder

1 can tuna in water

3/4 cup chopped apple

1/4 cup golden raisins

2 T green onions, sliced

Source: Jules Clancy

2 organic eggs 2 Shape into 1" balls.

1/4 cup almond meal

1/4 large onion, grated