BodyEcology Cookbook GutSmart

Preface
This cookbook contains recipes that have been collected

over decades, recipes for people who want to heal their
bodies and love delicious food. Yes, healing and delicious
can go hand in hand!
I tried to put this book together as if you were in the

kitchen with me. In each section I have included infor-
mation that I hope you will find useful on your journey
toward healing and recipes that will delight everyone at
your table. And why tell anyone that you are on a special
diet? Instead, make and serve these delicious foods and
just bask in the appreciation of your friends and family!
Be sure to read about the principles underlying the

Body Ecology Way in the Introduction, starting on page 7,
and then enjoy how eating well can change your life.
It’s the Way to BE.
– Donna Gates, M.Ed, ABAAHP

Founder, Body Ecology
Author, The Body Ecology Diet
“This book is wholeheartedly dedicated to the millions of people who are confused and
frustrated because their health is suffering and they don’t know where to turn.”
Deliciously Healing Foods for
a Happier, Healthier World
Erin Gates, project manager

Edited by Stephanie Marr
Cover photography by Jeff Skeirik
Food photography by Ideas in Food
Design/layout by JRocket77 Graphic Design
Published by Body Ecology, Inc.

www.BodyEcology.com
Table of Contents
7. . . . . . . Introduction 56 . . . Creamy Dilled Cauliflower Soup
A Medley of Greens Soup
Smoothies 57. . . . Vegetarian Egg Drop Soup
Homemade Vegetable Stock
26 . . . . Market Green Smoothie 58 . . . Vegetable and Kelp Noodle Soup
Good Morning Greens Smoothie Gazpacho
28 . . . . Omega 3 Nutrient Boost Smoothie 59 . . . Spinach and Coconut Soup
Coconut Milk Raw Garden Veggie Soup
Body Ecology Diet “Acidophilus Milk” 60 . . . Raw Cucumber Watercress Soup
29 . . . . Cultured Quinoa Milk Spinach Jade Soup
30 . . . . Light, Fresh, and Lovely Green Smoothie Watercress Soup
Cheery Cherry Smoothie
Pineapple Ginger Smoothie STARCHY VEGETABLE SOUPS
61. . . . Basil Veggie Stew
Brunch or Lunch Butternut Squash Soup
62 . . . Curried Celery Soup
36 . . . Frittata with Asparagus and Fresh Dill Harvest Soup
Perfectly Poached Eggs 63 . . . English Pea Soup
37. . . . Softly Scrambled Eggs Potato Corn Chowder
Gluten-Free Pumpkin Flatcakes 64 . . . Lima Bean Cilantro Soup
38 . . . Spinach Latkes Potato Leek Soup
Gingery Acorn Squash Soup
Little Dishes 65 . . . Summer Corn Stew
41 . . . . Easy Veggie Chips Authentic Peruvian Quinoa Soup
42 . . . Earth Day Crackers
Leek-Stuffed Squash Cups Salads
43 . . . Red Bell Peppers Stuffed with Millet 70. . . . Build Your Favorite Body Ecology Salad
Artichoke Paté Roll Up 71 . . . . Asparagus, Green Bean, and
44 . . . Chicken in Lettuce Leaf Wraps Artichoke Salad
46 . . . Harvest Grains Zucchini Boats Marinated Corn Salad
Leek, Quinoa, and Mushroom Packets 72. . . . The Great Side Salad
Coleslaw Made Right!
Soups 73. . . . Zesty Zucchini Insalata
HIGH-PROTEIN SOUPS Cool As A Cucumber Salad
Grated Carrots with Olive and
51 . . . . Asparagus Soup
Coconut Oils
Salmon with Kale Soup
74. . . . Green Bean Salad with Corn and Basil
52. . . . Sea Bass Soup
Parboiled Salad
Seafood Donabe
75. . . . Summer Spaghetti Salad
53. . . . Fish Chowder
Carrot Salad with Cumin
NON-STARCHY VEGETABLE SOUPS 76. . . . Jicama Salad
54 . . . Broccoli and Fresh Fennel Soup Spring Dragon Kelp Noodle Salad
Cauliflower Carrot Soup 78. . . . Summertime Curried Corn Salad
55. . . . Caramelized Onion Soup Sweet Carrot “Gelatin” Salad
Oil-Free Cauliflower and Carrot Soup 79. . . . Red Potato Salad in Red Onion Dressing
Avocado and Grapefruit Salad
Table of Contents
HIGH PROTEIN SALADS 107 . . Corn Chutney
80 . . . Chunks of Chicken Salad Presto Pesto with Pumpkin Seeds
Body Ecology’s Version of a Classic 108 . . Curried Cauliflower Sauce
Chopped Salad Easy Béarnaise Sauce
81. . . . Turkey Salad Luscious Lemon Butter Sauce
Grilled Ribeye Salad 109 . . Annmarie’s Gingery Carrot Sauce
82 . . . Tuna Niçoise Salad Pesto
Salmon Salad with Dill Vinaigrette 110. . . Mock Tomato Sauce
SALADS MADE WITH GRAIN-LIKE SEEDS
111 . . . Body Ecology’s Gluten-Free Gravy
Warm Fennel Compote
84 . . . Quinoa Curry Salad with Fermented
Coconut and Turmeric Dressing
Warm Quinoa and Veggie Salad
Vegetables
85 . . . Quinoa Tabouli Salad NON-STARCHY VEGETABLES
Quinoa and Cilantro Salad with 116. . . Swiss Chard with Lemon
Lemon and Garlic Broccoli and Sweet Pepper Sauté
86 . . . Millet Tabouli Salad with Garlic-Mint 117 . . . Cabbage and Collards
Dressing Claire’s Classy Carrots
118. . . Easy Collard Greens
Salad Dressings Garlicky Green Beans
94 . . . The Body Ecology Diet Salad Dressing Roasted Asparagus
Classic Homemade Mayonnaise 119. . . Kale Sauté
95 . . . Almond Mayonnaise Red Slaw
Apple Cider Vinaigrette 120 . . Dijon Roasted Brussels Sprouts
Creamy Garlic Dressing Grilled Brussels Sprouts
96 . . . Dyan’s Delicious Salad Dressing Sautéed Kale with Garlic
Ginger Dressing 121. . . Roasted Cauliflower and Brussels
Milk Kefir Dressing Sprouts
Lemon Herb Dressing Stir-Fried Cabbage with Daikon
97 . . . Green Onion Dressing and Carrots
Italian Dressing 122 . . Savory Red Chard with Garlic
Jeannine’s Italian Dressing Simmered Greens
98 . . . Dairy-Free Tzatziki 123 . . Spinach with Almonds
Surprisingly Delicious Super Spirulina Stir-fried Carrots with Lime and Cumin
and Seaweed Salad Dressing 124 . . Turnips with Spinach and Garlic
Oil-Free Rosemary Dressing Yellow Squash with Carrots,
99 . . . Lemon Rosemary Garlic Dressing Syrian Style
Roasted Garlic Vinaigrette 125 . . Curry Cauliflower “Mashed Potatoes”
Mint Garlic Dressing Super Savoy Cabbage and Celery Stir-Fry
Mustard Vinaigrette 126 . . Sweet and Sour Cabbage
100 . . Champagne Vinaigrette
Tangy Vinaigrette STARCHY VEGETABLES
Watercress Dressing 127. . . Gingery Quinoa and Potato Patties
Curried Indian Potatoes and Cauliflower
Sauces 128 . . Butternut Squash and Potato Mash
Potato-Stuffed Peppers (Bharwaan
105 . . Brett’s Dipping Sauce Mirchee)
106 . . Hot Sauce
Cranberry Ginger Sauce
OCEAN VEGETABLES 161. . . Turkey Cabbage Rolls
129 . . Cucumber, Wakame, and Red 162 . . Quick and Easy Pan Roasted Chicken
Pepper Salad and Veggies
Hijiki with Onions and Carrots Aromatic Roasted Game Hens
130 . . Agar-Jelled Butternut Squash 163 . . Spicy Roasted Game Hens
Sea Palm and Zucchini Salad Grilled Tuna and Red Onions
164 . . Red Trout with Asparagus
Grain-Like Seeds Salmon Cakes on Spinach or Kale
165 . . Shrimp Ceviche
139 . . Basic Amaranth—Pressure Cooked
Spanish Shrimp
Basic Buckwheat
166 . . Pepper-Grilled Salmon Steaks with
Basic Millet
Corn Salsa
140 . . Basic Quinoa
Cedar Plank Cod with Cilantro
Bill and Mike’s Waffles
167. . . Sautéed Barramundi
141. . . Heidi’s Onion Pie
Bone Broth
142 . . Heidi’s South of the Border
Savory Crackers
Steamed Amaranth Pudding Fermented Foods and
143 . . Vegetarian Kasha “Meatloaf” Probiotic Liquids
Buckwheat Veggie Stew
173. . . Basic Recipe for Fermented Vegetables
144 . . Buckwheat “Burgers”
174. . . Our Favorite Beginners Fermented
Holiday Millet and Amaranth with Herbs
Veggie Recipes
145 . . Millet and Sweet Vegetables
Spicy Red Blend
Millet “Mashed Potatoes”
Green Cabbage, Kale, Onion and
146 . . Roasted Millet
Fennel Blend
Ginger Fried Quinoa
175. . . Dilly Green Blend
147. . . Tex-Mex Millet and Amaranth Corn
Body Ecology’s Version of Classic Kimchi
Casserole
Quick and Easy Homemade Dill Pickles
Curried Quinoa
176. . . Young Coconut Kefir
148 . . Heavenly Quinoa Hash
178. . . Coconut Kefir “Cheese”
Quinoa Pilaf
182 . . Easy Milk Kefir from Starter Culture
149 . . Quinoa Summer Salad
183 . . Milk Kefir Cheese
Stuffed Red Peppers
Making More Kefir from the Initial Starter
150 . . Royal Red Inca Quinoa
Desserts
Animal Protein Entrees
187 . . Gingery Dairy-Free, Sugar-Free,
157. . . Braised Lamb Shanks
All-Natural Coconut “Nice Cream”
Beef and Broccoli with Shirataki
188 . . Carrot Dessert Soufflé
158 . . Slow Cooker Vegetable Beef or Lamb Stew
Key Lime Ice Cream
Turkey Lettuce Wraps
Coconut Vanilla Pudding
159 . . Body Ecology Turkey Loaf
189 . . Key Lime Pudding
Turkey Burgers with Sweet Mustard
Chocolate Mousse
Sauce
190 . . Lemon Apple Yogurt Parfait
160 . . Zucchini Boats with Savory Turkey
191 . . Quick and Easy Granita
Stuffing
Chocolate Chip Oatmeal Cookies
Chicken Breasts Roasted in Fresh
192 . . Triple Berry Sorbet
Garden Herbs
Strawberry Granita
Introduction
Cooking to Heal
The Body Ecology Diet foods have the amazing power to build your immune system and
to nourish both your body and your soul!
As you prepare these recipes, please do so with an intention to heal. A cook’s vibrations
are always in the food! In fact, in earlier times, many spiritual teachers would choose their
most spiritually elevated devotees to prepare food for them, knowing that only a well-
balanced, centered person with a gentle, humble soul has the power to create food with a
harmonious and positive energy.
The best-kept secret to creating delicious meals is to prepare them with a heart of gratitude.
When you do, the food “feels” your energy and responds in a loving way. This is the true
meaning of the saying “food is medicine”.
Masaru Emoto studied the effects that positive and

Whether you cook for negative energy have on water. His research showed
yourself or also for those you that water actually responds to the energy directed
love, it’s important to prepare toward it. When beautiful music, pictures or words
of love were shown or spoken to the water, it formed
each meal with the intention
beautiful crystals after it was frozen. If angry, hateful
to heal, and with calmness
words were directed toward the water it formed ugly,
and appreciation for the distorted crystals. Because food is made largely of
benefits that healthy, nutri- water it too responds to our emotions. Similarly,
tious food can bring. entering the kitchen to prepare a meal while holding
the intention of love and gratitude for healthy foods,
creates a meal that is that much more delicious and
nourishing.
Share this value of having gratitude for nutritious

healthy food with your children. Teach them to savor
each bite with deep appreciation, knowing that they
are truly feeding their bodies with what they need.
Research on the brain has shown that children remember habits, not our words, so start
your children out with healthy ones. Create the practice of gathering around the kitchen
where healthy food is being prepared and enjoyed. If you do, then that is what they will
grow up remembering and hopefully one day recreate for their own children.
The Body Ecology Living Cookbook 7

What is Body Ecology?
Body Ecology is a system of health and healing. And yes, there is a diet. Tens of thousands
of people worldwide now follow the Body Ecology Way of Life to find solutions for conditions
like candida, chronic fatigue, depression, weight problems, early aging, ADHD, autism,
hormone imbalance, and autoimmune disorders.
As you experience the recipes in this cookbook, you too will see that they are not only
healing, but are delicious as well. For decades, people have written to report that after
several weeks they see a dramatic improvement in their health. Gluten-free, sugar-free,
and rich in probiotic foods, Body Ecology is based on 7 universal laws or principles that
help us solve much of the mystery around healing. Our initial goal is to recreate, as closely
as possible, the original process that Nature uses to establish our inner ecosystem.
We are often asked what separates The Body Ecology Diet from other diets. The magic of
The Body Ecology Diet starts with healing your digestive tract, where both disease and
wellness begin. At least 70 percent of our immune system resides in our gut. The beneficial
microbes living there help us digest our foods, strengthen our immunity so that we can
conquer infections, and much more.
More than a hundred years ago, Eli Metchnikoff noted that people eating fermented
foods lived longer, healthier lives. I coined the term “the inner ecosystem” to describe
this internal world of beneficial microbes that should be flourishing in the intestines.
This inner ecosystem is the key to health and longevity, a fact that is well validated by
8 The Body Ecology Living Cookbook

scientific research and is now called the “microbiome.”
My fascination with the ability to heal with food began early in my life. I studied to be a
dietitian in college and found it to be too one-sided—lots of science but no real focus on
the wisdom of Nature. My own kitchen soon became my laboratory. And the path that I
would eventually embark upon would lead me to rediscover ancient healing foods and
ultimately discover the key to unlocking the body’s innate intelligence to heal.
The Body Ecology Diet was originally created to help overcome candidiasis (a fungal or
yeast infection); a condition that millions of people have. It soon became very clear that
The Diet does so much more.
After more than 30 years of studying, and then bridging the gap between Chinese medicine
and traditional Western medicine, what evolved into the Body Ecology Way is now a very
effective method for addressing the root cause of disease. Most of the recipes in this book
are designed for those on Stage 1 of Body Ecology and will allow anyone with candidiasis
or other disorders to enjoy delicious tasting foods while healing.
Over years of experimenting and researching, Body Ecology has dispelled popular miscon-
ceptions about certain demonized foods such as coconut oil. For example, after learning
from Dr. Ray Peat that coconut oil was beneficial for the thyroid, I became intrigued and
wanted to uncover the real truth about this source of saturated fat from the plant kingdom.
I also learned from Dr. Mary Enig, whose research at the University of Maryland had
identified anti-fungal and anti-viral fatty acids in coconut oil, and I began to teach about
its many benefits, especially for candidiasis and viral infections. In a few years, the use of
coconut oil in our diet began to soar, especially after Bruce Fife published his excellent
books. Thanks to the teamwork of a handful of coconut oil advocates working together,
often not knowing of each other’s efforts, this wonderful healing fat is back in our food
supply once again.
In the early 90s Americans were waking up to the fact that eating sugar is harmful to the
human body. Aspartame became a popular sugar-substitute, but perhaps this was jumping
from the frying pan into the fire. Knowing that sugar fueled a systemic yeast infection and
that people who consumed a sugar-free diet lived longer without suffering from chronic health
conditions and cancer, I began looking for a safer alternative. Knowing that we humans love
the sweet taste I began introducing stevia (also known as rebaudioside) to the U.S. market.
For years, Body Ecology helped educate and create the market to make stevia mainstream.
Based on a deep understanding of how the digestive tract truly affects how you look, feel,

and even think, eating consciously the Body Ecology Way will change your taste buds and
your life forever.
The Body Ecology Diet will help:

• Create more energy and help you age well.
• Strengthen your organs, digestive tract, and immune system.
• Conquer infections in your body.
• Cleanse your body of dangerous toxins.
• Balance your cellular biochemistry.
• Re-establish and nourish your inner ecosystem.
Emphasizing Probiotic Foods

The new stars of a truly healthy diet are fermented foods! They are the missing link in all
other systems of health and healing and have set Body Ecology apart from other diets for
two decades. Probiotics are living microorganisms that are essential for a happy, healthy
life. Probiotic means “for life” and the right probiotic foods are full of friendly bacteria
and yeast, and are essential for wellness.
Probiotic foods have amazing attributes. They can:

• Help white blood cells fight disease.
• Control putrefactive bacteria in the intestines.
• Provide important nutrients for building the blood.
• Assist digestion.
• Protect the intestinal mucosa.
• Prevent diarrhea, constipation, and contribute to bowel elimination.
• Manufacture important B vitamins and are the most abundant source of
Vitamin B-12.
Body Ecology-approved fermented foods fight yeast and other unhealthy pathogens in
your digestive tract. In addition to probiotics, which provide your body with beneficial
microbiota (bifidus, acidophilus, beneficial yeast), these superfoods will be an important
factor in recolonizing your inner microbial world.
We have been teaching people how to ferment vegetables, coconut water, and the soft spoon
meat in young Thai coconuts for years. We offer probiotics in a non-dairy liquid form that

contain naturally occurring microbes cultured from grain-like seeds, rice, and chickpeas.
We provide you with potent protein powders made with fermented spirulina, other
fermented algae, fermented cruciferous and dark green vegetables and ocean veggies. And
in Stage 2, once your intestinal lining has healed, and only if dairy is right for your unique
body, we teach you how to make delicious milk kefir from goat or cow milk (page 182).
The 7 Universal Principles of Body Ecology

Body Ecology’s 7 Universal Principles are guidelines for eating and healing. These are
universal principles or laws that all of Nature and all humans must obey. Together they
weave a system that flawlessly supports health and longevity. Used correctly, they allow us
to increase our vitality and well being for years to come.
The Principle of Uniqueness: Knowing Yourself

The first of the 7 Universal Principles, the Principle of Uniqueness, states that you are a
singular, one-of-a-kind individual. Yes, we have most of the same pieces and parts: a heart
that beats, lungs that breathe, and a brain that thinks. But we also have diverging needs,
childhood experiences, habits, and ways of thinking, learning, and being. These differences
give us identity and individuality. Your uniqueness will bring its own properties to the
Body Ecology program; and the Body Ecology Way is flexible, so it can be altered somewhat
to meet your special needs.
The journey begins with honest self-evaluation: where are you, right now, today; and how
prepared are you to embark on this new program? The first step is to get a clear snapshot
of your current health status. By visiting your holistically oriented doctor (one trained in
functional medicine), you can obtain helpful tests, such as a hormone panel and a genetic
profile, and check the status of your minerals, fatty acids, and amino acids. You can find
out what heavy metals are in your body and even determine your biological age (versus
your chronological age), all of which will help clarify your individual needs and help you
plan the meals that will truly nourish your own unique body.
The Principle of Step by Step: Knowing Where

and How to Begin
The Principle of Step by Step is the universal law that tells us that we can’t do everything
we would like to do or need to do all at once. If we try, we will surely fail. Learning and
change do not happen overnight. We must face take them step by step. We have many tools
for healing. But please, don’t try to pick up all of them right away. You can’t. Take a minute

to tune in to your intuition, and notice which steps feel most urgent and appealing. Try
those first. Master one or two, and then add another when you are ready to do so.
You have most likely heard the expression that “a journey of a thousand miles begins with
the first step.” This principle tells us where to begin and what steps to take first. Anytime
you are starting something new, it can feel overwhelming; however, you’ll do yourself a
favor by taking things step by step at a pace that feels comfortable for you. Small steps over
time add up to big results. Address and follow these four simple actions to make you
successful in healing:
1. Create energy. First and foremost, create energy. Nothing else can happen until
this initial step has been taken. Evaluate your energy and take a few moments to
consider the things that are draining you of vital energy: Not enough sleep? Too
many commitments? Toxic relationships? The amazing superfoods and anti-aging
therapies found in the Body Ecology Way provide excellent solutions to begin renewing
your energy day after day…step by step.
2. Conquer or control infections. The Body Ecology system of health and healing,
with its amazing Diet, originally began as a way to conquer yeast infections. It is the
most complete and comprehensive antifungal diet available and a leader in using
fermented foods and nutrition for healing.
Today, eight out of ten Americans suffer from candidiasis. The drugs, alcohol, stress,
and sweet foods so available to us have accelerated this widespread yeast/fungal
problem. The lifestyles we lead give fungi even more opportunity to thrive. Infections
cause inflammation. Diagnosing and conquering all infections is essential to the
journey to wellness.
Other common infections most of us are struggling with include viral herpes, bacterial
infections in the gums, low-grade, chronic bacterial infections in the bladder, and
H. pylori bacterial infections in the stomach.
When infections like candida are corrected by using the Body Ecology approach, energy
automatically goes up and susceptibility to disease goes down. Once infections are
brought under control by your immune system, the energy to rejuvenate becomes yours.
3. Correct digestion. When the digestive tract doesn’t work well, nothing works
well. Are you experiencing some of the signs of a compromised digestive tract, such
as constipation, diarrhea, inflammation in the gut, irritable bowel syndrome, and
flatulence? It is essential that you heal your gut lining and establish a healthy inner

ecosystem, thus repopulating the intestinal tract with friendly microbiota.
The other part of Step-by-Step says that all of this cannot be done at once. Body
Ecology has an excellent understanding of gut health and provides us with valuable
tools for having a healthy digestive tract throughout life. When first starting The
Diet, during the first five to ten days, many people with an inflamed mucosal lining
will want to “rest” the gut by eating primarily soft or liquid foods—broths, purees,
and green smoothies—and also lightly steamed leafy-green and ocean vegetables.
We encourage people to look at the many tools we have. Pick one to start. Become
comfortable with it. Pick up another one and keep on going. One day you’ll look
back and you’ll have an array of amazing tools that will serve you very well.
4. Cleanse out toxins. We must actively remove the toxins from our bodies. These
toxins are in our organs and in our cells. They come to us from nutritionally deficient,
poorly digested, and poorly combined foods. They are in the water, in the air, and
even in our self-destructive feelings. They are in drug residues and ingested metals,
such as lead, aluminum, and cadmium. We have inherited toxins from our parents,
and we pass them on to our own children. Toxins snuff out our spiritual power and
our intuition. When they are removed from our lives, boundless energy is created.
Doing so is also essential for young men and women who are considering pregnancy
and want to have beautiful, healthy children.
Taking a step-by-step approach to healing doesn’t mean that your progress has to be slow.
You can choose how quickly you embrace the steps, and you may experience immediate
improvements in energy and vitality. On the other hand, you might need to go at a more
moderate pace. Be realistic. Don’t take on more than you can handle. When you feel
comfortable with one step, move on to another.
Here are four simple steps you can take in the beginning:
1. Cut back on or eliminate sugar and high-carb sweets. On The Body

Ecology Diet, you will be introduced to several alternative sweeteners that will allow
you to still enjoy the sweet taste without the damaging effects of sugars (even honey
and the “healthy” sugars).
2. Change the oils you are currently eating to the extra-virgin, unrefined
fats and oils of The Diet. The recipes in this book will provide you with a delicious
array of fats and oils to keep you looking and feeling great. They also make eating
more pleasurable.

3. Add fermented foods and probiotic liquids to your meals, such as
fermented vegetables and young coconut kefir. This is perhaps the most
important step of all, as you’ll soon learn.
4. Pay attention to cleansing your colon. You might consider trying your first
colonic if you’ve never had one before. Cells must eliminate their toxic waste. When
you’re constipated, so are your cells. They, too, feel toxic, sluggish, and irritable. Actively
cleansing with diet, herbs, colonics, and home enemas will soon become commonplace
as more of us begin to understand that we must assist our body in its attempt to purify.
Success comes step by step. That’s why you must be very determined to stick with The Diet
until you master it. Advance according to your own personal pace, but persevere. As you
begin to implement The Diet, I hope you will treat your body as an evolving experiment
in self-awareness. Unlike other dietary approaches, the Body Ecology Way is not a short-
term “fix,” but rather an ongoing journey of personal discovery and adaptation.
The Principle of Cleansing: Purify from the Inside Out

Nature is always cleansing herself with wind, rain, heat, and cold. Cleansing is Nature’s
way of allowing the body to get rid of unwanted toxins, waste, and foreign substances,
playing a vital role in preventing disease.
If we are to enjoy optimum health, toxins must come out of the cells in our organs. Cleansing
is the process that accomplishes this by carrying away cellular debris.
What most of us don’t realize is that our bodies are constantly working on our behalf to purify
and cleanse us of these toxins. A speck of dust gets in your eye, and you blink and tear up to
cleanse out the dust to wash it away so it won’t hurt you. A similar thing happens when a virus
invades your system and you get a fever; it’s your immune system working to purify your body
of that toxin. In fact, the ability to purge toxins out of each cell is really quite remarkable. (We
pay extra for ovens that are self-cleaning, yet our bodies do it for us for free!)
On The Body Ecology Diet, cell walls remain soft and pliable from antioxidant-rich plant
foods. Nutrients carried in your bloodstream enter your cells, while waste products are
sent back out into the bloodstream, where they are eliminated in a variety of ways. Examples
of how the body eliminates toxins are: bowel movements, urination, skin eruptions, sweating
from a fever or the summer heat, tears, vomiting, coughing up mucus, and menstruation.
Unfortunately, we have been taught that these bodily cleansings are “bad” and need to be
suppressed, so we pop a few pills, keep on working, and try to pretend they’re not really

Your Weight
Proper food combining auto-
happening to us. Indeed, while we were growing
matically results in some
up, we were brainwashed to stop the cleansing.
weight loss because you’ll no
Instead, we should be helping our bodies cleanse longer be bloated with the
with diet, herbs, home enemas, colonic therapy, toxins that come from poor
saunas, and chelation. digestion. Some people can
easily lose up to 10 pounds
As you better understand the Principle of Cleansing, during the first two weeks
you will feel both the gratitude and joy that comes after they start The Diet. This
with realizing that our bodies were created with this is all very normal—don’t
amazing function embedded within us—this ability worry if you lose more weight
to purify in order to heal. than you want. You can reach
your ideal weight once your
The Principle of Balance: body is back in balance and
The Dance of Yin and Yang building healthy tissue. If
you’re already thin, you will
The Principle of Balance focuses on the balance still lose some bloating; the
between yin and yang, or contractive and expansive scales may stay the same, but
energies, respectively. Yin and yang are comple- you’ll look different.
mentary opposites within The 7 Universal Principles
of Body Ecology—two interdependent and creative You also may feel hungrier
forces of change that are always seeking equilibrium. than usual; again because
you’ll have no “bloated” or
Yang energy is outward, activating, drying, and warm full feeling after meals. Just eat
or hot. It may stimulate thoughts of the sun and of smaller amounts more often!
fire. Yin energy is inward, stored energy. It is nour- As long as your food is
ishing, moistening, cooling, and anti-inflammatory. properly combined, you can
It may remind you of water or of the moon. eat as much as you need to
sustain your energy levels and
Since illness and disease are caused by imbalances, not worry about gaining
we must pay close attention to whether yin or yang weight. It’s fine to have four to
dominates in the body. Yang illness emerges when five smaller meals throughout
there is too much fire energy (inflammation) or the day. Just allow time for a
when we are too stressed-out (tense, with pulses protein meal to digest (three
racing). Yin illness occurs when we are too depleted to four hours) before
switching to a meal with
(fragile, exhausted, and anxious).
grain-like seeds or starchy
The right foods and supplements help us build the vegetables. Vegetarian meals
foundation to promote lasting ideal health. And usually do not take as long to
eating the right foods helps us balance, rejuvenate, digest as protein meals, but
the use of digestive enzymes is
and store energy.
highly recommended.
15
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The Principle of Acid and Alkaline: How to Choose Your Foods

One of the most amazing features of the human body is its ability to keep its internal state
relatively constant. The pH—or balance between acid and alkaline—of our blood, saliva,
and urine is carefully regulated within a narrow range. The ideal pH of blood should be 7.36
to 7.44; if it drops below 7.2, it has become dangerously acidic and we can die. Even a slightly
acidic decline in pH allows infections, disease, and even cancer to develop inside us. It’s vital
that we choose foods that help to maintain our blood pH close to the ideal of 7.4.
To keep your body more alkaline, your diet should primarily consist of foods from the plant
kingdom, especially vegetables from the land and the sea. The more color, the better: dark
green, leafy vegetables and dark—even black—ocean veggies, properly prepared so that you

can digest them, are excellent examples of alkaline foods that keep your body within that
ideal pH range.
Eighty percent of your food intake should be these colorful, alkaline-forming foods, and our
recipes are designed to keep your body in perfect balance.
The Principle of Food Combining and The Principle of 80/20:

Go-To Guidelines for Reviving Digestion
The last two principles—Food Combining and 80/20—both have to do with optimizing
your digestion. Many diseases begin with poor digestion. Fortunately for us, these two
principles, along with fermented foods, take the burden of having to work so hard to digest
your meals off of your digestive tract.
Food combining means to deliberately eat certain foods with other foods. We do this
because when foods digest easily together, it allows the stomach, small intestine, and colon
to do their jobs more efficiently. As a result, nutrients are more accessible. There is less
bloating and gas in your digestive tract, and also less inflammation. Incompatible foods
that do not digest properly can ferment and cause an overproduction of sugars, indigestion,
and constipation. This also creates more toxins and more acidity in your body.
Food combining often seems complicated to people, but it is actually one of the easiest of
the principles to implement. In fact, if you practice it for one week, it will become second
nature to you. There are six simple rules to food combining:
Rule 1. Eat animal protein with non-starchy vegetables.
Rule 2. Eat grains and grain-like seeds (that is, quinoa, millet, buckwheat, and amaranth)
with starchy and non-starchy vegetables.
Rule 3. Eat fruit alone, and at least 30 minutes before any other meal, or combine with a
protein/fat (see Rule 5). Or combine acidic fruit with leafy-green salads.
Rule 4. Combine fats and oils with animal protein, grains, grain-like seeds, or starchy or
non-starchy vegetables. Basically, oils and fats go with everything!
Rule 5. Combine protein/fats with other protein/fats. (Protein/fats are foods that contain
both protein and fat, such as avocados, dairy foods, and nuts and seeds.)
Rule 6. Combine protein/starches with non-starchy vegetables from the land and ocean.
(Protein/starches, such as beans, contain mostly starch but also a small amount of protein.)

80%/20% Rule #1
When Yo
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80% 20%
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While these basic rules will get you started, there is much more to learn about food
combining. If you are interested in expanding your understanding, this principle is covered
at length in our book The Body Ecology Diet.
The Principle of 80/20 works well in conjunction with that of Principle of Food Combining,
as both are about correcting and improving digestion. Many of us have “eyes that are bigger
than our stomachs.” We eat huge portions, consuming not only to the point of satiation,
but usually well beyond that. This puts far too much stress on our already overtaxed digestive
tracts. The 80/20 Principle prevents this issue with three simple rules:
Rule 1. Eat until your stomach is 80 percent full, leaving 20 percent available for digestion.
This means leaving the table before your stomach is full. You can always come back and
eat more later!
Rule 2. Eighty percent of the food on your plate should be land and/or ocean vegetables,
with the remaining 20 percent reserved for a meat protein, a grain, or starchy vegetables.
Vegetables are the staple of the Body Ecology Way. Fill 80 percent your plate with non-

starchy varieties, and with this alkalizing, high-fiber diet, you’ll live a longer, healthier life.
Rule 3. Approximately 80 percent of the foods on your plate should be alkaline-forming,

and 20 percent should be acid-forming. This rule counteracts the American tendency to
eat a preponderance of acid-forming foods—animal proteins, breads, cereals, pasta, and
starchy vegetables. Non-starchy vegetables are key to creating an alkaline environment in
your body. A body that remains more alkaline retains more minerals—key nutrients for
beauty as well as longevity.
You can read much more about the 80/20 Principle—and all of the principles outlined here—
in The Body Ecology Diet. But for now, this baseline understanding of the principles will allow
you to understand how to eat and live the Body Ecology Way: healing from the inside out.
The 2 Stages of The Body Ecology Diet

If you’ve come to The Diet because you have health problems, or you simply want to look
and feel better, or if you’ve heard that’s it a good diet for age management, ideally you
should begin with Stage 1. At a certain point, you may want to expand your food choices
and begin eating a few foods suggested for Stage 2, knowing that you can always go back
to Stage 1 when you need to; however, most of the recipes in this book are Stage 1 recipes,
unless otherwise noted. Stage 1 is an excellent way to eat for the rest of your life and Stage
1 foods are absolutely delicious!
On Stage 1 of The Diet, your goal is to restore your inner ecosystem, conquer your yeast
infection, create more energy and better support your body in the life-long process of
cleansing. Food can become your most important ally or it can be your worst enemy. That’s
why, in this initial stage of healing or rejuvenation, certain foods (like sugars, casein, gluten,
and bad fats) must be totally avoided because they sabotage your efforts.
When any challenges you are facing have disappeared and when you’ve established a
hearty inner ecosystem in your intestines from eating fermented foods and drinking
probiotic liquids, you may be ready to start slowly introducing other foods back into your
diet (Stage 2), but it’s vitally important to choose only the healthiest ones.
Sadly, we’ve often seen people who were all too eager to begin Stage 2 get into trouble by
drifting back into their old way of eating. Some were feeling sorry for themselves because
they were deprived of their favorite “forbidden foods”—the ones that either made them
sick in the first place or simply aggravated their symptoms. Far too many people misinterpret
Stage 2 and widen their menu too quickly and/or return to eating foods that are addictive

(with gluten and sugars). After falling off The Diet their symptoms reappear and they
become frustrated and disappointed in themselves. If this happens to you, don’t be
discouraged. Just remember how much better you felt eating the nourishing and appetizing
foods in Stage 1. People usually return with stronger resolve and conviction to make the
best lifestyle choice. Each time that we make a conscious choice to go back to a healthier
way of eating, it becomes easier to do. It feels good too—knowing we are choosing what’s
best for us. Remember that it takes courage, determination, and willpower to be successful
at anything you do.
Are You Ready for Stage 2?

Usually after three to six months of strictly following Stage 1 of The Diet (which includes
eating the fermented foods), you are ready to move cautiously into Stage 2. By now
your symptoms should be gone and your energy and your overall sense of wellbeing
should be back.
In Stage 2, you’re still following the 7 Body Ecology Principles and enjoying the many
vegetables, the healthy proteins, the grain-like seeds, and the unrefined fats and oils on Stage
1 of The Diet, but you’re now ready to broaden your menu a bit. Consider slowly introducing
gluten-free grains such as rice and whole oats, perhaps legumes, such as lentils, and also the
sweeter vegetables you may have avoided, such as sweet potatoes and yams. (These sweeter
vegetables should always be eaten with cultured vegetables and probiotic liquids so that the
beneficial bacteria will consume the natural plant sugars). In Stage 2 some people can begin
to introduce fermented dairy made with goat, sheep or cow milk into their diets, but many
people are better off avoiding dairy completely. (See more on dairy below.)
We’d like to make it very clear that Stage 2 does not mean going back to candy bars, pasta,
bread, and foods made with sugar, gluten, and refined oils. Usually if you do go back to
these foods after eating a very cleansing diet like The Body Ecology Diet, your body will
send a loud, clear signal that it doesn’t want them anymore. If you do fall off The Diet for
a short time, especially during the holidays or times when you are traveling, it doesn’t take
long to feel the difference.
Grains Can Be Good—Adding Them Back In

Anti-carb diets like the Atkins and Paleo diets would have you avoid grains forever. And
for you that may be best. But many people find that adding certain whole, slow-burning
grains back into their diet helps reduce anxiety. They also sleep better. That’s because
complex, slow-release carbs are rich in B vitamins and minerals that have a calming effect

on the nervous system. They create energy for many of us—not only by helping us sleep
better at night—but by also providing energy to the thyroid and the adrenals.
Complex, slow-burning carbs should not be put in the same category as simple sugars,
such as sweet fruits, dried fruits or refined carbs (doughnuts, sandwiches, and pasta.) Slow-
burning grains and grain-like seeds both help create a happier, healthier gut. They feed
friendly microbiota. They provide fiber that helps hold moisture in the stool and provide
the bulk needed for proper peristalsis and elimination. If you’ve been on a strict Paleo
(high protein, high fat diet) and are not sleeping well at night, you might try eating a slow-
release grain during your evening meal and see if you aren’t sleeping better in a few days.
You’ll always want to avoid the most reactive grains that have gluten—wheat, kamut, rye,
barley and spelt. Also avoid flour products, which are gummy, glue-like foods. Try sprouted
GABA rice (from TruRoots™) and gluten-free whole-
Preparing oat groats. Avoid oatmeal or steel cut oats, which have
Legumes not been cleaned properly before cutting and shredding.
In other words, eat your newly added grains in their
Like grains, legumes must be whole form. If you enjoy legumes, like lentils, adzuki
soaked for at least 8 hours to
beans and chickpeas introduce them slowly and prepare
remove the phytic acid, a plant
them properly. When eating these new foods you’ll still
poison or anti-nutrient that
want to follow the 80/20 rule. Only 20 percent of your
inhibits digestion. When you
cook legumes, boil them vigor- plate should be the new grain or new bean and the
ously for 15 minutes to remove remaining 80 percent should be those starchy or non-
the lectins, another plant toxin starchy vegetables or ocean vegetables that you know
that makes some people work well in your unique body.
sensitive to grains and legumes.
After 15 minutes of boiling, Always adding a few spoonsful of cultured vegetables to
drain the beans then put them your plate or drinking several ounces of a probiotic liquid
back into the stockpot and cover will allow you to safely enjoy these complex carbs. The
with filtered water. Cook them beneficial microbiota in the fermented foods will dine on
slowly with a strip of kombu, a the sugars in the grains and will also help you digest them.
sea vegetable, until they are
tender. The kombu adds iodine For decades, nutritionists have considered legumes an
as well as other alkaline minerals excellent source of vegetarian protein; however, this is
to the legumes, which are natu- questionable because they are mostly starch and contain
rally acidic. Celtic sea salt, also very little protein. They are difficult to digest. If you love
alkalizing, can be added in the beans and want to add them back into your diet,
final 30 minutes of cooking preparing them properly will make them more digestible,
once the beans are soft. more balanced and more nutritious. (See the sidebar.)

Because grains and beans will be new foods for your intestinal microbes they’ll need a bit
of time to figure out how to process them. Gas and bloating may be the result at first.
Following the 80/20 rule and combining them with non-starchy vegetables (not with rice
or tortillas) and eating them with cultured vegetables will reduce the gas and bloating.
What About Dairy?

Some people never do well on dairy. You will often hear me say that all foods have both a
positive and a negative side to them. While fermented dairy products—like milk kefir and
whey protein concentrate—help build muscles, milk is also dehydrating and mucous
forming. Many people report that adding fermented kefir to their diet helps with elimination,
while others tell us it makes them constipated. It’s the perfect example of the Principle of
Uniqueness. Everyone needs to find those special foods that work for their exceptional,
one-of-a-kind body. One important tip for introducing dairy to your diet, follow the
Principle of Step by Step and introduce it slowly in small amounts.
Milk kefir should be introduced into the diet only after the gut lining is healthy and a
robust and diverse inner ecosystem is in place. In other words, never drink it if you have a
leaky, inflamed gut lining.
Fermenting milk into milk kefir makes it more digestible since the proteins and fats are
broken down and the sugars consumed by the bacteria and yeast.
Since milk is dehydrating and can cause constipation, diluting the milk with a liquid
can make it less constipating. Try adding ¼ cup of milk kefir to 6 ounces of sparkling
mineral water then add some fresh lemon juice and a few drops of stevia liquid concentrate.
Add a spoonful of milk kefir to your favorite herbal tea or add ¼ cup to your morning
smoothie. The small amount will allow the microbiome in your gut to learn how to deal
with this new food.
Milk kefir is a protein/fat so it combines best with other protein fats (avocado, nuts and
seeds) and with acid fruits (berries, kiwis, etc.). You may find that a little bit of raw sheep
or goat cheese sprinkled on top of your raw veggie salad with some soaked and sliced
almonds and/or avocado works well for you. Or another great idea for those who do well
on a little bit of dairy is to make a delicious kefir salad dressing.
While Stage 2 allows more foods than Stage 1, remember that throughout life your body
will be in a constant state of flux because life is filled with change. The seasons of the year,
the process of aging, stress, and your emotions and beliefs will tip you into and out of

balance. Your body is the only body you will ever have and it will always need your tender
loving care. Begin with Stage 1, stay there forever if you’d like, or move into Stage 2 when
you are ready. Be mindful and watch how your unique body responds to certain foods
eating only those that make you feel stronger.
The Body Ecology Way acts as a roadmap for your healing

journey. We hope that its unique diet, the delicious meals,
and its 7 Principles provide the health and healing you’ve
been seeking.

Smoothies
Green smoothies are the perfect way to replenish your body in the morning. Their mega-
nutrition can energize you, balance your mood, and rehydrate after hours spent sleeping,
sweating and breathing during the night. Green smoothies also alkalize your blood, which
prevents disease. What’s even better? A green smoothie’s vitamins and minerals are quickly
absorbed by the body, leaving you feeling fulfilled, clear minded, and after a while—happier!
That’s right, happier! Greens are very expansive, which means they allow your body to relax.
Beware of green smoothie recipes that use vegetables from the cruciferous family, especially
kale. Cruciferous vegetables need to be cooked until tender, or fermented to make them
more digestible and are not advised if you have a thyroid problem.
An expansive green smoothie can be balanced by adding a pinch of mineral-rich Selina

Naturally’s Makai or Celtic Sea Salt, which is contracting in nature. Read more about Body
Ecology’s Principle of Balance, and be sure to balance your meals throughout the day.
High quality, mineral rich sea salt helps produce stomach acid (hydrochloric acid (HCl))
that is essential for digestion. But also, very importantly, fruits and vegetables naturally have
eggs, larva and parasites on them that we cannot see. Yes, even organic fruits and veggies
do. HCl not only helps us digest protein by stimulating production of pepsin in the stomach,
it is there to kill any parasites as well.
We strongly suggest that you spray or soak (for two minutes) your fruits and vegetables in
a special “wash” before using them in your smoothie or any other raw recipe, including
salads. Commercially made veggie washes are available online or in many health food stores.
You can make your own by simply adding apple cider vinegar and lemon juice to water.
Store your homemade wash in a spray bottle.
Investing in a powerful blender like a VitaMix™ or a BlendTec™ is well worth the money.
They last for decades.
Smoothies for breakfast are most beneficial. We suggest you make a larger portion and drink
it throughout the morning. Store any remainder in a glass container and drink it the following
day. If you haven’t had one yet, the warm weather marks the best time to try these healthy
smoothies. You’ll love the way you feel after drinking one. Play with the ingredients and
create your own favorites. Just be careful not to make them too sweet.

Market Green Smoothie
Ingredients: Directions:
3 organic unpeeled cucumbers, chopped Purée ingredients in a blender adding more
1 cup celery root, peeled, chopped water if needed.
1 lemon, peeled and cut into sections
Green apples are a sour fruit that adds a touch
1 lime, peeled and cut into sections
of sweetness to an alkaline, vegetable-rich
1 whole organic green apple, chopped smoothie. Ideally fruit should be eaten alone
2 inches ginger, peeled and chopped and on an empty stomach for optimum
1 heaping handful baby spinach digestion, but work just fine for most people
Filtered water to cover when combined with veggies. If you find that
1 cup of ice the addition of the apple is too sweet for you,
then don’t put it in. In other words, temporarily
Optional ingredients: frozen berries, fermented
eliminate the apple if you are dealing with
coconut meat, cultured quinoa milk, coconut
severe candida-related problems and use some
kefir, and stevia to taste.
fermented coconut meat and stevia to thicken
and flavor your smoothie.
Good Morning Greens Smoothie

1 unpeeled Granny Smith apple, cored, Purée ingredients in a blender, adding more
coarsely chopped water if needed.
4 or 5 celery stalks, chopped
You can also add the juice from one half of a
3 to 4 large romaine lettuce leaves, torn into
lemon or lime and even ¼ teaspoon sea salt
pieces
and/or cayenne pepper.
½ large Haas avocado, peeled and coarsely
chopped
½ bunch cilantro or parsley (depending on your
preference), large stems removed
3 to 4 cups filtered water

Omega 3 Nutrient Boost Smoothie
5 cups filtered water Purée ingredients in a blender, adding more
1 cucumber, chopped water if needed.
2 medium green zucchinis, chopped
3 stalks celery, chopped
5 stalks fresh mint
2 lemons, juiced
7 large romaine lettuce leaves, torn into pieces
3 tablespoons Barlean’s Total Omega Swirl™
(orange cream flavor)
Stevia to taste
Coconut Milk
1 cup fresh or frozen young coconut meat 1. Combine young coconut meat and
3½ cups coconut water coconut water in a blender and process until
smooth.
If you can’t find young coconut meat locally, it is 2. Strain through a cheesecloth, fine sieve
available from exoticsuperfoods.com. or nut-milk bag.
Body Ecology Diet “Acidophilus Milk”

1 cup filtered water Purée all ingredients in a blender or shake
1 to 3 drops Body Ecology’s stevia liquid in a jar.
concentrate, or to taste Many mothers find that their very young
1 tablespoon probiotic powder, such as children enjoy this “milk” in a bottle. It’s a good
Life Start by Natren (dairy-based) way to make sure your baby is getting plenty
1 teaspoon vanilla extract, alcohol-free of friendly microflora, and it satisfies the desire
1 teaspoon lecithin granules, optional for sugar. It is not a substitute for breast milk
or formula; however, it can be added to formula.
Since dairy combines with acidic fruits, there
is no problem drinking this “milk” and then
eating a grapefruit or drinking lemon and water.

Cultured Quinoa Milk
2 cups raw quinoa 1. Soak quinoa overnight at room temperature in
1 quart filtered water quart-sized covered glass container with a pinch of
Pinch sea salt sea salt. Don’t refrigerate.
¼ cup young coconut kefir or 1 packet 2. Rinse and drain quinoa and put in blender. Add
of kefir starter filtered water. Blend until very creamy. The quinoa
Vanilla, stevia, or organic mesquite milk will turn white.
powder (optional) 3. Drain quinoa pulp by using a nut-milk bag (found
at natural grocers) or a fine-mesh strainer. (The quinoa
pulp can be fermented or cooked and used in other
recipes such as soups, croquettes, loaves, baby food,
pet food, etc.)
4. Pour strained quinoa milk into a sterile glass jar.
Add ¼ cup young coconut kefir or 1 packet of kefir
starter and seal jar.
5. Set out to ferment at 72 to 76 degrees for 18 to 24
hours, and refrigerate until ready to use.
6. Drink as-is or add sweetener or flavors listed above
Add this “milk” to smoothies for a flavor and texture

almost like yogurt. You can also add it to raw soups.
Did you know that quinoa is a seed? You can also make
this recipe using other seeds or nuts.
Have you seen all of the commercial fermented products
on the market now? It can be very hard to determine
which of these are healthy and which ones are simply
trendy treats. Most store-bought fermented beverages
are pasteurized and loaded with sugars and preservatives
and do not contain living probiotics and enzymes. We
like this delicious, more cost effective living alternative.
And we think it tastes better too!

Light, Fresh, and Lovely Green Smoothie
2 to 3 stalks celery, chopped Blend all ingredients together until smooth
1 large zucchini, chopped and creamy.
1 large cucumber, peeled, chopped
3 large romaine lettuce leaves, chopped
1 large green apple, cored, chopped
2-inch piece of ginger, peeled
1 handful fresh mint leaves, or to taste
¼ cup fresh coconut meat (optional)
3 drops of Body Ecology’s liquid stevia concentrate
Cheery Cherry Smoothie

1 cucumber, chopped Purée ingredients in a blender, adding more
2 zucchinis, chopped water if needed.
3 large romaine lettuce leaves, torn into pieces
As a bonus, Cheery Cherry Smoothies are low
¼ cup mint, leaves only
in oxalates!
½ cup coconut meat
6 ounces (½ bag) of dark frozen cherries
12 drops stevia or to taste
1 cup Innergy Biotic or sparkling mineral water
1 cup filtered water
Pineapple Ginger Smoothie

1 cup celeriac, chopped Purée ingredients in a blender, adding more
1 green apple, chopped water if needed.
1-inch piece ginger, chopped
2 large zucchinis, chopped
1 16-ounce package frozen pineapple
2 tablespoons coconut butter
1 cup Innergy Biotic
4 cups filtered water

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Brunch or Lunch
When planning a delicious Sunday brunch, eggs are a natural. Eggs help strengthen the
thyroid, which is often weak in people with candidiasis. Because they are such a concentrated,
contracting food, most of us will find that eating them midday is best. Your body will then
have plenty of time and energy to digest them. At breakfast, when you’re trying to make
your body more open or expanded, they may be too contracting. Still, their strongly
contracting nature creates energy useful for those with very active mornings. If you sit at a
desk during the day, eat them for lunch or dinner.
One beneficial way to prepare eggs is over easy (a soft, runny yolk) in organic coconut oil
or ghee. Then, mostly eat the yolk. The cooked egg white (protein) is difficult to digest.
Contrary to popular belief, it is the egg yolk that contains the most important nutrients in
the egg, such as DHA and Vitamins A and D.
Eggs are sorely misunderstood these days. Yes, they do have cholesterol, but they are compar-
atively low in fat. The yolk also contains lecithin, which aids in fat assimilation. Eggs actively
raise the level of HDL, which is the good cholesterol, and they have the most perfect protein
components of any food. Today, even though we Americans have drastically cut our egg
consumption, there has not been a decline in heart disease. If you have been an egg lover
and have given them up, you can now enjoy them by eating them appropriately. Remember
to combine them with lots of alkaline vegetables to balance their acidic nature. Raw cultured
vegetables are an excellent expansive food that balances the contracting power of eggs, and
the enzyme-rich vegetables greatly enhance digestion of protein.

Frittata with Asparagus and Fresh Dill
4 tablespoons coconut oil or ghee 1. Preheat oven to 350 degrees.
1 large onion, diced 2. Warm 2 tablespoons of coconut oil or ghee in
3 large carrots, shredded a skillet and add onions. Sauté onions over
8 ounces zucchini, shredded medium-low heat until softened and translucent,
8 ounces yellow summer squash, shredded about 7 minutes. Transfer to a bowl. Allow to cool
1 large turnip, shredded and add carrots.
1 bunch asparagus, cooked and cut to 3. Place asparagus, zucchini, squash and turnip
½-inch pieces in a large strainer. Squeeze out excess water and
4 large eggs add to the bowl of vegetables. Combine with eggs,
1 teaspoon Celtic sea salt salt, cayenne pepper, dill and paprika.
¼ teaspoon cayenne pepper 4. Brush a baking dish (or individual dishes or
2 tablespoons fresh dill ramekins) with remaining coconut oil or ghee.
Heat the dish in the oven for 5 minutes and then
1 teaspoon paprika
pour the egg mixture into the hot dish.
5. Set dish into a deeper baking dish and fill pan
half way with very hot water. Bake 30 minutes or
until top is browned and eggs are set.
Perfectly Poached Eggs

3 or 4 large organic eggs 1. Heat about 2 inches of water until bubbles cover
the bottom and sides of pan.
2. Crack each egg into a separate small bowl,
making sure yolks are intact.
3. Carefully pour each egg into the pan, leaving
room between the eggs.
4. Cook eggs about 2 minutes, until whites set and
yolks are still runny.
5. Remove eggs from water using a slotted spoon,
or if necessary, use a wide rubber spatula.
If serving immediately, blot the bottom of the spoon

on a paper towel to remove excess water before serving.

Softly Scrambled Eggs
1 tablespoon raw butter or ghee 1. Combine eggs, water, sea salt or Herbamare in
2 whole eggs plus 4 egg yolks a bowl. Beat with a whisk or fork until well
Splash of filtered water (to replace some of blended.
missing whites) 2. Melt butter or ghee in a nonstick frying pan
Herbamare™ or sea salt, to taste over low to medium-low heat.
3. Add eggs, and using a flexible spatula carefully
scrape eggs away from pan just as mixture begins
setting on bottom and edges of pan.
4. When eggs are only two-thirds done, quickly
remove the pan from the heat. The residual heat
will continue to cook the eggs. After another
minute of stirring, place eggs into the serving bowl
and stir them around a few more times.
These scrambled eggs can be garnished with dulse flakes and/or chopped green onions. Serve with
cultured vegetables. Eggs, especially when prepared this way with the extra egg yolks, nourish your
thyroid and are truly “brain food.”
Gluten-Free Pumpkin Flatcakes

2 eggs 1. Warm a cast iron pan over medium high heat.
¼ cup pumpkin purée 2. Whisk together the eggs, pumpkin purée, and
1/ 8 teaspoon cinnamon cinnamon.
Coconut oil 3. Add coconut oil to the hot pan.
Raw butter for serving
4. Use about 2 tablespoons of batter to make each
flatcake.
5. Cook until golden on the bottom and the edges
with a slightly opaque center.
6. Flip, brown the other side, and serve with butter.

Spinach Latkes
2 cups spinach 1. Blanch spinach in boiling water for 2 minutes.
½ large yellow onion, diced Drain in sieve and allow to cool, then press out
6 ounces fresh shiitake mushrooms, excess water. Roughly chop and place in large
de-stemmed and thinly sliced mixing bowl.
4 tablespoons fresh chives 2. Add chopped onion and sliced shiitake mush-
5 eggs rooms to the chopped spinach.
½ bunch parsley, roughly chopped 3. Lightly beat eggs and add to spinach mixture.
Celtic sea salt, to taste Add the dried and fresh herbs and salt. Mix well.
2 tablespoons dried basil Cover and chill in refrigerator 4 to 6 hours.
1 teaspoon dill 4. When ready, heat a large skillet over medium
1 teaspoon garlic powder heat. Grease skillet with 2 teaspoons of coconut
1 teaspoon dried oregano oil and pour 1/ 3 cup-sized portions into skillet.
3 tablespoons coconut oil or ghee 5. If using an oven, preheat to 400 degrees. Using
1 pinch cayenne pepper a small ladle, spoon batter onto a greased baking
sheet. Bake for 10 minutes, or until browned
and crisp.
These Body Ecology latkes are inspired by the tradi-

tional Jewish potato pancakes. These make a great
brunch or lunch dish. Latkes are traditionally served
with a sauce, but they can definitely stand alone.

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Little Dishes
Little dishes can be eaten as snacks and, of course, make great appetizers. You can dress
them up by simply calling them hors d’oeuvres.
Whatever you call them, little dishes are a must when entertaining. A delicious first course
presented beautifully can be the perfect way to start a party and whet your guests’ appetites
for the main course. Or make them all ahead of time and serve them tapas-style for a ladies
luncheon, bridal shower or fundraiser.
Have fun with these little dishes and while your health-conscious friends savor each bite
they’ll be delighted to know that you are not poisoning them with gluten, heavy cream, and
mayonnaise made with trans-fatty acids.
Easy Veggie Chips

3 large zucchinis 1. Shred the zucchinis and carrots in a food
3 large carrots processor. Change blades if necessary, add
½ cup green onions, chopped remaining ingredients, and process for about
1 minute. The mixture should be slightly
½ cup fresh dill
sticky.
2 or 3 teaspoons celery seeds
1 tablespoon organic, unfiltered olive oil 2. Raw method: Spoon cracker-sized servings
onto dehydrator sheets and dehydrate for 5
to 6 hours. Flip the chips every 2 hours.
3. Baked method: Spoon cracker-sized servings
onto a greased pizza stone and bake on low for
2 to 3 hours, or until crispy. Flip the chips after
1 hour.
This nut-free, grain-free, seed-free snack is perfect for dipping into cultured veggies, on top of a
salad, or just by the handful. Even the kids will love it.
The versatile zucchini squash makes a perfect addition to your healthy cracker and chip recipes.
Have fun adding it to your favorite dehydrated and baked chip recipes for the extra benefit of
dietary fiber.

Earth Day Crackers
4 cups sprouted raw flax seeds 1. Process flax, artichoke hearts, turmeric, sea salt
3 cups artichoke hearts and garlic in a high-speed blender.
1 tablespoon turmeric 2. Stir in cultured vegetables and blend to desired
1 garlic clove texture.
Celtic sea salt, to taste 3. Spoon onto dehydrator tray, shape into crackers,
4 cups cultured vegetables and dehydrate for 5 to 10 hours, depending on
the texture you like.
Experiment with dill, cumin or other seasonings!

Soaked nuts can be used instead of flax seeds, or try
a mixture of flax and chia seeds.
Leek-Stuffed Squash Cups

1 small winter squash, such as acorn or 1. Preheat oven to 350 degrees.
butternut, halved, seeded 2. Place squash in an ovenproof baking dish, cut
1 cup filtered water side down. Pour water into pan and bake for 60
2 leeks (include some of the green part), to 75 minutes until meat is soft.
cleaned, thinly sliced
3. Remove squash from oven, drain water and set
2 ounces fresh shiitake mushrooms, de- squash aside to cool.
stemmed, thinly sliced
4. Heat oil in small sauté pan over medium heat.
1 tablespoon coconut oil or ghee
Add leeks, garlic, and zucchini. Sauté for 5 to 7
1 small zucchini, washed, cut into thin half minutes, or until fragrant and vegetables begin
moons to soften.
1 large garlic clove, minced
5. Remove from heat and stir in mushrooms. Set
aside for 15 minutes and allow residual heat to
continue to cook the mixture.
6. Spoon stuffing into squash cups and return to
baking dish, this time with cut side up. Bake at
400 degrees for 25 to 35 minutes.
Another great dish for entertaining! Make it the day of your party or a day in advance. Bake when
you’re ready! It is easy to double, triple or quadruple this recipe, so last-minute guests will not send you
into a panic. The squash cups also make a very nice lunch served with spinach soup, or as a vegetarian
entrée served with grains.

Red Bell Peppers Stuffed with Millet
4 large red bell peppers, seeded, cut into 1. Preheat oven to 400 degrees.
quarters 2. Sprinkle the peppers with ½ teaspoon Celtic
1 teaspoon Celtic sea salt, or to taste sea salt.
¼ teaspoon cayenne pepper
3. Heat coconut oil in a large skillet over medium
3 tablespoons coconut oil or ghee heat. Add the onion, celery, salt and cayenne
1 medium yellow onion, finely chopped pepper. Cover and cook, stirring occasionally, for
2 ribs celery, finely chopped about 4 minutes, or until the onion is softened.
3 cups millet, soaked for 8 hours and cooked 4. Add cooked millet, mint, parsley, capers, lemon
¼ cup fresh mint, coarsely chopped juice, and remaining salt. Stir to mix well and
2 tablespoons flat-leaf parsley, finely chopped season to taste.
2 tablespoons capers, drained 5. Stuff millet mixture into pepper quarters.
3 tablespoons lemon juice, freshly squeezed Arrange peppers in a glass baking dish in one
layer. Pour 1 cup of water around, not over, the
peppers.
6. Cover pan tightly with foil and bake for about
1 hour, or until peppers are fork-tender.
Artichoke Paté Roll Up

1 14-ounce can of artichokes, rinsed to 1. Purée all ingredients except lettuce leaves in a
remove citric acid blender until creamy and smooth.
¼ cup water 2. Place spoonful of mixture into lettuce leaf and
¼ cup organic, unfiltered olive oil roll up. Taste, and adjust sea salt if needed.
¼ cup fresh organic lemon juice, or approx-
imately the juice of 1 lemon
1 cup almonds, soaked for 8 hours
¼ red onion, coarsely chopped
2 tablespoons capers, soaked 8 hours to
remove citric acid
½ teaspoon fine-grind Celtic sea salt
Pinch of garlic powder
Small, whole romaine leaves

Chicken in Lettuce Leaf Wraps
1½ pounds boneless, skinless chicken 1. Cook chicken in oven or sauté in coconut oil
thighs or breasts until only very slightly pink inside. Remove from
1 or 2 tablespoons coconut oil heat and let stand until cool enough to handle.
¾ cup fresh shiitake mushrooms, de- Cut into bite-size cubes.
stemmed, chopped 2. Sauté mushrooms in 1 or 2 tablespoons of
1 small red pepper, diced coconut oil for 3 minutes. Add cooked chicken,
½ cup daikon, chopped ginger, red pepper and scallions and sauté 4 to
½ cup green onions, sliced very thin 6 minutes longer. (Make sure chicken is no
longer pink.)
1 tablespoon ginger, minced
2 tablespoons coconut or brown rice 3. Drain and set aside.
vinegar 4. Whisk together vinegar, tamari, Worcestershire
2 tablespoons wheat-free, low-sodium sauce, garlic powder, red pepper flakes and
tamari remaining oil in a small bowl. Stir in carrots,
1 tablespoon Worcestershire sauce onions, and chicken mixture. Fold in almonds,
(Wizard’s is wheat-free) if using.
½ teaspoon garlic powder 5. Spoon onto lettuce leaves and serve.
¼ teaspoon crushed red pepper flakes
1½ cups carrots, shredded
½ cup green onions, julienned
12 Bibb or Boston lettuce leaves
1/ 3 cup sliced almonds, toasted (optional)

Harvest Grains Zucchini Boats
4 large zucchinis 1. Preheat oven to 400 degrees.
1 cup quinoa, soaked for 8 hours and cooked 2. Trim off top layer of each zucchini horizontally
¾ cup millet, soaked for 8 hours and cooked about ¼ inch. Gently scoop out the inner flesh
¾ amaranth, soaked for 8 hours and cooked and reserve.
¼ cucumber, diced 3. Blanch and shock zucchini shells, set aside.
1 red onion, minced 4. Combine reserved inner flesh of zucchini,
2 tablespoons lemon juice, freshly squeezed quinoa, millet, amaranth, onion, lemon juice,
2 tablespoons cilantro, chopped herbs, coconut oil, and cumin in a bowl. Mix well
2 tablespoons mint, chopped and add salt to taste.
1 tablespoon coconut oil or ghee 5. Fill zucchini shells with grain mixture so that
2 teaspoons ground cumin they are slightly overflowing. Place them in a
Celtic sea salt, to taste shallow baking pan.
6. Bake for 20 to 25 minutes, or until zucchini
shells are tender and dish is hot all the way
through.
Leek, Quinoa, and Mushroom Packets

1 tablespoon coconut oil or ghee 1. Sauté onions in coconut oil over medium heat
2 cups leeks (include a little of the green until lightly golden. Add leeks and mushrooms.
part), cleaned, thinly sliced Continue to sauté for 5 minutes, or until tender.
2 cups fresh shiitake mushrooms, de- 2. Add quinoa and herbs. Remove from heat and
stemmed, thinly sliced set aside.
3 cups quinoa, soaked for 8 hours and cooked 3. Place a scoop of filling into each cabbage leaf.
1 onion, minced Roll and set aside.
1 large head savoy cabbage, large leaves sepa- 4. Bring broth to a simmer in a large skillet. Reduce
rated, blanched until soft, chilled heat to low and arrange cabbage rolls in skillet,
3 tablespoons fresh dill seam side down. Cover and simmer 10 to 15
3 tablespoons fresh parsley minutes, or until heated through.
½ cup broth or homemade stock (page 57) 5. Enjoy topped with Body Ecology’s Gluten-Free
1½ cups Body Ecology’s Gluten-Free Gravy Gravy.
(page 111)

Notes
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Soups
High Protein Soups
Non-Starchy Vegetable Soups
Starchy Vegetable Soups
Mention the word soup and most people picture a steaming bowl of delicious, nutritious
food, or they remember the great aromas that drew them to their mothers’ kitchens, or they
recall how a bowl of cold soup calmed them down on a hot summer day. Body Ecology has
wonderful soups—they’re simple to make, easy to digest, and very healing!
Traditionally, soup is served at lunch or dinner but we recommend that you eat it for
breakfast, too. Soup has a high water content and is alkaline-forming, and it’s ideal in the
morning when your body is dehydrated. You can make your breakfast soup as light or as
filling as you want; anything from a vegetable broth to a hearty soup with cut-up vegetables
and even grains.
Soups are a godsend for busy people! Pull out that slow cooker you never use, and make
soup in it while you’re out working or running errands. You can make a large amount and
keep it in the refrigerator for several days so that you always have a complete, healthy meal
at your fingertips. When you have something like soup so available, it’s easy to follow Body
Ecology principles.
If you don’t like to cook, or feel you’re not particularly good at it, soups are foolproof. You
can season them to your individual taste, add leftovers to fill them out, and change the
flavors each time you make them. Be creative and daring—it’s almost impossible to make
a mistake! Children, who are often picky eaters, tend to love soup, especially if they help
you make it.
Try a “clean out the refrigerator” soup. Look for vegetables or leftovers that need to be used
soon and invent a soup with them. Or make a soup using scraps of onion skins, carrot peels,
celery leaves, broccoli stems, cabbage cores, and fresh herbs. The skins and peels of vegetables
contain extraordinary amounts of nutrients—but use them only if they are organic, because
pesticides and toxins accumulate on the skins or in the areas between the root and leaves,
like carrots.
Not sure how to use those good-for-you sea vegetables? Put several three-inch strips of
kombu in the pot when you start your soup. When the soup is cooked, remove the strips,
chop them, and return them to the pot.

Using Garlic
If you have an especially weak intestinal tract, we
and Garlic Oil
highly recommend that you blend soups, which
makes them even easier to digest. You can use a For especially delicious soups—and
hand-held immersion blender to purée the soup as a real time saver—replace the garlic
right in the pot and save cleanup time. and oil in recipes with a combined
garlic oil. We make garlic oil from
Most of our soups taste terrific either hot or cold, whole heads of organic garlic and
so adjust them to the season. Our “cream” soups, extra-virgin olive oil. It keeps well in
such as Creamy Dilled Cauliflower (page 56), don’t a glass jar in the refrigerator, and you
can use it to sauté onions and shallots
really use cream or any dairy ingredient; they are
for soups. Doing so seems to replace
blended and only taste rich and creamy.
the “body” found in meat stocks
In vegetable soups (starchy or non-starchy), you without resorting to stocks that
contain yeast or hydrolyzed vegetable
can use a bit of butter, ghee, or preferably coconut
protein, a naturally occurring MSG.
oil. Warm the coconut oil, add onions and other
This MSG is also found in all unfer-
vegetables and sauté for a few minutes, and then
mented soy products, including Bragg
add your water or broth and seasonings. The Liquid Aminos.
sautéing, especially of the onions, yields a more
flavorful soup. But if you are short on time, just To make garlic oil: Peel two entire heads
put everything in the pot and cook. (not just cloves) of garlic and place the
cloves in a blender; pulse until coarsely
Generally you should add salt during the final 10 chopped. Slowly add two cups of olive
to 20 minutes of cooking, or after puréeing, but oil while blending. Pour into a glass jar
if you want the vegetables to stay firm, add salt in and refrigerate until needed. If you
the beginning. Add just enough to bring out flavor own a hand-held blender, it’s even
in the ingredients, but not enough for the soup easier. Simply chop the garlic in a wide-
to taste salty. mouth glass jar, and then slowly add
the oil while blending.
You can adapt many traditional soup recipes to
Garlic is excellent for warding off para-
Body Ecology Diet principles. So go to it, and
sites, yeasts, and pathogenic bacteria.
have fun!
This great recipe idea isn’t just for
soups–use garlic oil to replace garlic
and the oil or butter in any of our Body
Ecology recipes.

HIGH PROTEIN SOUPS
Asparagus Soup
3½ pounds fresh asparagus 1. Cut off asparagus tips and set aside.
3 large yellow onions, chopped 2. Cut spears into 1-inch pieces, discarding the
2 tablespoons coconut oil or ghee tough ends.
5 cups homemade chicken stock or bone 3. Sauté onions in coconut oil or ghee until soft
broth and golden.
Celtic sea salt and/or Herbamare to taste
4. Bring broth to a low simmer. Add cooked onions
and asparagus spear pieces. Cook on low heat
until asparagus is soft.
5. Purée, then return to heat and add asparagus
tips. Add Herbamare and/or sea salt to taste.
6. Cook for 10 more minutes or just until tips are
no longer crisp.
This soup is delicious hot or cold! Because of the

chicken broth, it combines best with non-starchy
vegetables.
Salmon with Kale Soup

2 tablespoons coconut oil or ghee 1. Sauté onion in oil or ghee in a large saucepan.
1 large onion, cubed 2. Add carrots, daikon radish and kale and
3 carrots, chopped continue to sauté for several minutes. Add dill
1 large daikon radish, chopped then cover saucepan and simmer on very low heat
1 bunch kale, wash leaves but leave some until kale is tender. (The water on the kale will
water on leaves before chopping into small help it steam as it cooks.)
pieces 3. Place cooked vegetables and salmon in a blender
2 teaspoons dried dill and process, adding spring water as necessary to
Spring water create a creamy but thick soup. Blend until
2 7-ounce cans salmon (including bones) smooth. Return to saucepan.
3 or 4 lemon wedges 4. Add sea salt to taste and simmer on very low
Celtic sea salt to taste heat until salmon is heated through, 5 to 10 more
minutes.
5. Serve with lemon wedges.

HIGH PROTEIN SOUPS
Sea Bass Soup

½ teaspoon Celtic sea salt 1. Bring 3 inches of filtered water to a simmer in
1 strip kombu a shallow pan or stockpot. Add sea salt, kombu,
3 dried shiitake mushrooms shiitake mushrooms and coconut oil. Cover and
let simmer for 30 to 40 minutes. The medicinal
½ teaspoon coconut oil
properties and the minerals of the kombu and
½ pound fresh sea bass, cut into bite-size chunks
the shiitake mushroom are now in the broth!
3 slices each of daikon and carrot, cut into bite-
size chunks 2. Add sea bass and chunks of daikon and carrot,
if desired. Cover and continue to simmer approx-
Serve this soup hot for a great weekend brunch imately 10 minutes.
dish! 3. Remove from heat and let sit, covered, to finish
cooking.
Seafood Donabe
1 strip kombu, 2 or 3 inches long 1. Soak kombu and dried shiitake mushrooms in
6 dried shiitake mushrooms 2½ cups of water in a traditional Japanese donabe
1 tablespoon plus 1 teaspoon wheat-free pot or a shallow 10-inch braiser or heavy pot for
tamari several hours or overnight.
2½ cups filtered water 2. Remove mushrooms, slice, and return to pot.
1 teaspoon Herbamare Bring to a rapid simmer.
½ head cabbage, cut into 4 wedges 3. Add tamari, Herbamare, and wedges of cabbage.
2 carrots, cut on diagonal into 2-inch pieces Simmer 3 minutes.
1 small daikon, cut on diagonal into 2-inch 4. Reduce heat if necessary to maintain a gentle
pieces simmer and add remaining ingredients, arranging
½ block soft silken tofu, cut into ½-inch them attractively in the pot. Cover and cook for
cubes approximately 3 to 5 minutes or until mussels
1 small head broccoli, cut into bite-size open and the other seafood is cooked.
florets, stems removed 5. Taste broth and adjust tamari and Herbamare
1 handful of baby spinach if necessary.
2 pounds fresh sea bass, cut into 2-inch pieces
Donabe meals usually feed four people and are served
½ pound mussels (optional)
at the table, family-style. This version with fish and
12 medium, shelled, raw shrimp
shellfish is an impressive entrée for a special occasion.
12 scallops
8 scallions, chopped

Fish Chowder
1 tablespoon coconut oil or ghee 1. Sauté leek or onion and garlic in coconut oil
1 cup leeks or 1 whole onion, diced or ghee over low heat. When slightly translucent,
1 garlic clove, minced add carrots and celery and continue to sauté for
several minutes.
½ cup carrots, thinly sliced
½ cup celery, thinly sliced 2. Make fish stock (or use vegetable stock) with
2 cups homemade fish stock or vegetable the small piece of fish and all remaining ingredients
stock except parsley or chives. Simmer on low heat until
vegetables are tender. Adjust seasonings if
¼ cup parsley, chopped
necessary. Remove and discard the small piece of
8 tender celery leaves, chopped
fish, cloves, and bay leaf.
1 ten-inch piece of daikon, diced
3. While stock is simmering, bake or sauté
1 large bay leaf
remaining fish, seasoning the fish to enhance flavor.
2 whole cloves
4. Remove 1 to 2 cups of soup and process in
¾ pound of white fish (see suggestions
blender until creamy. Return to pan.
below), plus 1 small piece for stock
1/8 teaspoon kelp 5. Cut baked or sautéed fish into bite-size pieces,
1/8 teaspoon Celtic sea salt, or to taste add to broth, and cook gently for 5 to 6 minutes.
2 tablespoons parsley or chives, minced 6. Garnish with minced parsley or chives and serve.
This soup is dairy-free, has no tomatoes, and is

high in calcium! Any firm white fish such as sea
Cooking Tip bass, halibut, cod, grouper, snapper, rockfish, trout,
turbot, perch, red rock or haddock will work for
Most fish soups call for cooking the
this recipe. You can also use salmon fillet. If the
fish for a long time as this helps flavor
fish you choose has bones, pick them out carefully
the stock. However, this makes the
before using.
fish tough and difficult to digest. You
want flavor in your broth, but you Remember that animal-protein soups should be
also want the fish to be tender. In this combined with non-starchy vegetables, ocean
recipe use a smaller piece of fish in vegetables, and/or raw salads.
the stock and cook the rest of the fish
in your oven or sauté it in a pan,
seasoning it as desired. Then when
you are ready to serve the fish soup,
cut the fish into bite size pieces and
add it to your hot soup broth. This
method also allows you to season the
fish nicely and adds extra flavor to
the soup.

NON-STARCHY VEGETABLE SOUPS
Broccoli and Fresh Fennel Soup

1 large head broccoli, separating florets and 1. Peel broccoli stems and chop, discarding any
stems woody pieces.
1 large onion, chopped 2. Sauté onion, garlic, and ground fennel seed in
4 to 6 garlic cloves, chopped coconut oil or ghee in a stockpot. When onions
1 tablespoon coconut oil or ghee are translucent, add broccoli stems and most of
Feathery tops from 1 bulb fresh fennel florets, reserving a handful of the smallest ones.
6 cups filtered water 3. Add fennel tops and water and simmer until
1 teaspoon ground fennel seed, or more to tender, about 20 minutes.
taste 4. Purée mixture in blender or food processor for
Celtic sea salt or Herbamare to taste several minutes. Return to stockpot and add sea
Scallions and parsley, finely chopped salt or Herbamare to taste.
Red bell pepper, thinly sliced 5. Simmer 10 minutes and serve.
6. Garnish with reserved broccoli florets, parsley,
scallions, and sliced red bell pepper strips.
This recipe is very popular as a breakfast soup. Fennel is an excellent digestive aid. Be sure to buy a
bulb of fennel that has a generous amount of the feathery tops, which look a lot like fresh dill. Use the
tops in this soup and save the bulb for later in another vegetable soup or a fresh salad.
Cauliflower Carrot Soup

1 tablespoon coconut oil or ghee 1. Heat coconut oil or ghee in a soup pot. Add
1 head of cauliflower, chopped onion and sauté until translucent.
4 cups carrots, chopped 2. Add carrots, cauliflower, fresh tarragon, and
1 large onion, chopped water. Simmer until tender, approximately 25
3 tablespoons fresh tarragon, chopped minutes.
Filtered water to cover 3. Purée soup in blender and return to the pot.
Celtic sea salt or Herbamare, to taste Add sea salt or Herbamare, as needed.
4. Simmer for 10 minutes and serve.
This is one of our most popular soups, and is great to serve to even your most difficult-to-please guests.
It combines well with animal-protein or grain entrées. Make enough to have for several meals—it
disappears quickly in our families!

Caramelized Onion Soup
4 tablespoons coconut oil or ghee 1. Melt coconut oil or ghee over medium heat in
1 pound Vidalia or other variety of sweet a Dutch oven. Add onions and stir well to combine.
onions, thinly sliced Reduce heat to medium low. Cover and cook for
½ pound red onions, thinly sliced 25 minutes or until very tender, stirring frequently.
½ cup shallots, thinly sliced 2. Remove lid and increase heat to medium. Allow
4 garlic cloves, minced onions to slowly brown for 15 minutes, being
3 to 4 cups vegetable or chicken stock careful to avoid burning them.
1 tablespoon fresh thyme 3. Add shallots and garlic and continue cooking
Celtic sea salt, to taste for 2 minutes.
4. Add vegetable or chicken stock, thyme, and sea
salt. Bring to a boil, reduce heat, cover and simmer
for about 20 minutes, stirring occasionally.
Oil-Free Cauliflower and Carrot Soup

8 cups filtered water 1. Bring water to a boil in a large stockpot. Add
6 carrots, peeled and cut into thirds carrots and cover. After 5 minutes, add cauliflower
2 heads cauliflower, cut into large florets and cook for 7 to 10 minutes. Next, add celery,
onion, and whole garlic and cook for additional
2 stalks celery, diced
5 to 7 minutes, or until celery is soft.
1 large onion, cut into large chunks
4 garlic cloves, peeled 2. Turn off heat and add remaining ingredients.
2 tablespoons Celtic sea salt 3. Using either an immersion blender, a food
1 tablespoon dried parsley processor, or a countertop blender, purée until
1 teaspoon turmeric powder creamy.
1 teaspoon dried dill
This tasty soup is non-dairy, uses no oil and is not overly sweet, as many carrot soups are. Add seasonings
at the end of cooking because prolonged boiling can diminish flavor. We recommend allowing the soup
to mellow overnight so that flavors have a chance to develop. If you can’t wait until tomorrow, you can
have a bowl today and serve the rest tomorrow!
If you are feeding a smaller group, this recipe is easily halved.

Creamy Dilled Cauliflower Soup

1 tablespoon coconut oil or ghee 1. Heat coconut oil or ghee in a stockpot. Add
1 large onion, chopped onion and sauté until translucent. Add garlic,
6 garlic cloves, minced cauliflower chunks, and fresh dill. Add just enough
water to cover and simmer until ingredients are
1 large head cauliflower, cut into chunks,
tender.
reserving a handful of florets
6 tablespoons fresh dill 2. Purée with an immersion blender or in a coun-
5 cups water tertop blender and return the soup to the stockpot.
Add approximately 2 to 4 cups water, depending
Celtic sea salt or Herbamare to taste
on desired consistency.
3. Season with sea salt or Herbamare, to taste. Add
cauliflower florets and simmer until florets are
tender.
A Medley of Greens Soup

2 bunches kale, chopped 1. Place kale, collards, garlic and squash into a 4
1 bunch collard greens, chopped quart pot. Cover with water and bring to a boil.
1 handful of baby spinach 2. Reduce heat. Add spinach, herbs, nutmeg, and
1 large butternut squash, chopped sea salt. Simmer for 5 to10 minutes, and then
2 garlic cloves, minced remove from heat.
4 sprigs fresh rosemary 3. Add a few tablespoons of coconut oil. Use an
4 sprigs fresh thyme immersion blender or a countertop blender to
2 teaspoons ground nutmeg purée the soup. Enjoy with dollop of fermented
2 teaspoons Celtic sea salt vegetables.
Coconut oil, to taste
Filtered water

Vegetarian Egg Drop Soup
2 tablespoons coconut oil or ghee 1. Heat coconut oil or ghee in a stockpot. Add
12 garlic cloves, peeled and crushed garlic cloves and onions, stir, cover, and cook over
1 small onion, chopped low heat for 20 minutes.
2 tablespoons arrowroot powder 2. Dissolve arrowroot powder in vegetable stock
1 tablespoon apple cider vinegar and then stir in vinegar. Add to stockpot with
4 cups vegetable stock garlic and onions. Simmer for 30 minutes.
2 egg yolks 3. Purée ingredients with immersion blender or
countertop blender. Pour through a mesh sieve,
and return to stockpot.
4. Just before serving, whisk in yolk. Avoid boiling.
Homemade Vegetable Stock

2 tablespoons coconut oil 1. Heat the oil in a stockpot over medium-high heat.
2 onions, chopped Add the onion, turnip celery, carrot, and kombu.
1 turnip, chopped Cook, stirring, for 5 minutes, or until browned.
4 celery stalks, chopped 2. Add the water, parsley, bay leaves and pepper-
2 carrots, chopped corns and bring to a boil. Using a fine-slotted
1 strip of kombu spoon or metal sieve, remove any scum that rises
to the surface. Reduce heat to medium-low and
12 cups cold water
simmer, uncovered, for 2 hours. Skim the surface
6 fresh parsley stalks
every 30 minutes. Remove from heat and set aside
3 dried bay leaves for 30 minutes to cool slightly.
10 black peppercorns
3. Place a fine sieve over a large heatproof bowl.
Carefully strain stock through the sieve. Discard
contents of sieve. Cool stock to room temperature.
4. Refrigerate or freeze in portions to suit your
cooking needs. Freezing in ice cube trays may be
handy for single-portion meals or when preparing
food for an infant or young child.
If you don’t have time to make your own stock, we recommend Marigold Organic Swiss Vegetable
Bouillon (yeast-free and gluten-free), which comes in a package of eight cubes or powder. It is widely
available in Australia and New Zealand or from amazon.com.

Vegetable and Kelp Noodle Soup

6 dried shiitake mushrooms 1. Soak mushrooms at room temperature in
4 cups homemade vegetable stock vegetable stock until soft, or for about 30 minutes.
1 16-ounce package of kelp noodles, soaked When mushrooms are soft, drain and reserve
8 hours, rinsed, drained vegetable stock. Slice mushrooms.
1 scallion, sliced 2. Combine scallion and red bell pepper in a bowl
¼ red bell pepper, diced with shredded carrot, celery seed, and garlic
¼ teaspoon celery seed, ground powder. Set aside.
1 teaspoon garlic powder 3. Heat oil or ghee in a stockpot over medium
2 tablespoons coconut oil or ghee heat. Add vegetables and mushrooms and sauté
1 shredded carrot for 3 to5 minutes, or just until vegetables begin
to pop with color. Carefully add vegetable stock
Celtic sea salt, to taste
and bring to a boil.
4. Add kelp noodles and sea salt to taste, and
simmer for 20 minutes.
You should add the sea salt while stock is simmering to chelate the salt’s minerals into the rest of the
ingredients. This delicious noodle soup combines well with animal protein. Go vegetarian or add chopped
turkey sausage!
Gazpacho
3 medium, ripe tomatoes 1. Blend all ingredients in a blender. Add water to
1 large cucumber desired consistency. Serve chilled.
¼ of a small onion 2. Season with the traditional flavors of parsley,
1 clove garlic sage, cilantro, and thyme.
1 stalk of celery
Tomatoes are an acid fruit, not really a vegetable.
1 large Reed avocado, seeded and peeled
We’ve included this recipe for tomato lovers, however,
1 large lemon, juiced they’re not for everyone. If tomatoes work for you,
Sea salt, to taste. you’ll enjoy this super easy, quick-to-fix, delicious
Filtered water summer soup.

Spinach and Coconut Soup
2 bunches spinach, stems trimmed 1. Rinse spinach leaves, and shake off excess water.
1 tablespoon coconut oil or ghee 2. Melt coconut oil or ghee in a large saucepan
1 onion, chopped over medium heat. Add onion and cook for 5
2 garlic cloves, crushed minutes or until tender. Add garlic and stir for 1
2 cups homemade vegetable stock minute.
½ cauliflower, cut into florets 3. Add vegetable stock and cauliflower. Cover,
1 can of organic low-fat canned coconut bring to a boil, and cook for 8 minutes, or until
milk, divided cauliflower is tender. Add spinach and cook until
¼ teaspoon ground nutmeg just wilted.
½ teaspoon Celtic sea salt 4. Blend soup using a food processor, countertop
1 pinch of cayenne pepper blender, or immersion blender until smooth.
Return to pan.
5. Add 1 cup of coconut milk, nutmeg, sea salt
and cayenne pepper. Bring to a gentle simmer.
6. Ladle into cups and drizzle with remaining coconut
milk. Season with a pinch of cayenne pepper.
Warming and delicious in cool weather, this spicy vegetable soup will leave you feeling “souper”!
Raw Garden Veggie Soup

¾ cup coconut milk (page 27) 1. Combine all ingredients, except walnut or
¾ cup filtered water pumpkin seed oil, in a high-speed blender and
2 stalks celery blend until smooth.
¼ yellow onion 2. Pour into a serving bowl. Using a ladle, remove
1 cucumber, peeled and discard any foam that rises to the top.
1 carrot, peeled 3. Garnish with a swirl of walnut or pumpkin
¼ red bell pepper, seeded seed oil.
3 garlic cloves, peeled
2 tablespoons fresh lemon juice
¼ cup organic, unfiltered olive oil
1 teaspoon Celtic sea salt
½ bunch cilantro
Walnut or pumpkin seed oil

Raw Cucumber Watercress Soup

3½ cups cucumber juice, from 4 to 6 1. Using a juicer, juice the cucumbers.
cucumbers 2. In a high-speed blender, combine all of the
1/ 3 cup freshly squeezed lemon juice ingredients and blend until smooth.
½ bunch fresh watercress
3 cloves garlic, peeled A light cucumber broth with fresh lemon and water-
cress is perfectly cooling for the summer.
2 tablespoons organic, unfiltered olive oil
2 teaspoons Celtic sea salt
Spinach Jade Soup

4 tablespoons coconut oil or ghee 1. Melt coconut oil or ghee in a large stockpot.
1 medium yellow onion, diced Add onions and sauté until translucent.
5¼ cups homemade vegetable stock or 2. Add stock, salt, carrot and celery. Cover and
Marigold Organic Swiss Vegetable Broth cook at a low simmer for approximately 20
Celtic sea salt, to taste minutes until carrots are tender.
1 large carrot, diced 3. Add spinach and cook until wilted.
1 stalk of celery, diced 4. Purée entire mixture in a blender. Serve hot.
1 pound fresh spinach, washed, drained,
stems removed
Watercress Soup
1 tablespoon coconut oil or ghee 1. Heat coconut oil or ghee in a stockpot. Sauté
1 large onion, chopped onion until translucent. Add garlic and celery tops
5 garlic cloves, chopped and sauté gently for approximately 5 minutes more.
1 cup celery leaves 2. Add water, sea salt, and Herbamare and simmer
6 cups water for 10 minutes.
Celtic sea salt and Herbamare to taste 3. Purée soup with an immersion blender or a
1 bunch watercress, washed, chopped, large countertop blender until smooth. Return to
stems removed stockpot and season according to taste.
4. Drop watercress into soup and bring to a boil.
Remove from heat and cover with a lid until ready
to serve.
A very elegant soup, and excellent to serve to dinner guests! This soup goes very well with animal-
protein meals, and starchy vegetables and grains. Watercress is especially healing for the liver.

STARCHY VEGETABLE SOUPS
Basil Veggie Stew

2 tablespoons coconut oil or ghee 1. Sauté onion and basil in coconut oil or ghee in
1 large onion, chopped a deep skillet until onions are translucent. Add
3 tablespoons dried basil carrots and potatoes and continue to sauté on low
heat for 5 minutes. Add water, sea salt or
3 large carrots, diced
Herbamare and cover. Cook on low heat for 20
3 potatoes, diced the same size as carrots
minutes, or until vegetables are almost tender.
2 cups of water
2. Drop cauliflower into pot and adjust seasonings,
2 teaspoons Celtic sea salt, or Herbamare to
if necessary. Cover and cook until cauliflower is
taste
tender.
1 small head cauliflower, chopped into florets
Butternut Squash Soup

2 tablespoons coconut oil or ghee 1. Heat coconut oil or ghee in a stockpot. Sauté
1 large onion, halved and sliced onions until translucent. Add vegetable bouillon
1 Marigold Organic Swiss Bouillon cube cube (if using) and water. Simmer for 10 minutes
(optional) on medium-low heat.
7 cups filtered water 2. Add leek, garlic, squash, spices, and sea salt.
1 leek, chopped Continue to cook until squash is tender.
2 cloves garlic 3. Purée using a blender or an immersion blender
1 butternut squash, peeled, cubed and adjust seasonings. Add Herbamare to taste.
1/ 8 teaspoon allspice 4. Serve hot or cold, garnished with freshly
1/ 8 teaspoon nutmeg chopped dill.
1/ 8 teaspoon ginger
Cayenne pepper, pinch

½ teaspoon Celtic sea salt
Herbamare to taste
3 tablespoons fresh dill, chopped as a garnish

Curried Celery Soup

2 tablespoons coconut oil or ghee 1. Heat the coconut oil or ghee in a large saucepan.
1 onion, chopped Add the onion, leek and celery. Cover and cook
1 leek, washed, sliced (reserve two dark green gently for about 10 minutes, stirring occasionally.
leaves) Add the curry powder and cook for an additional
2 minutes.
1½ pounds celery, chopped
1 tablespoon curry powder 2. Make bouquet garni: Place a bay leaf, a sprig of
3 red-skin potatoes thyme, and a sprig of parsley on reserved green
leek leaf. Cover with remaining piece of green
3¾ cups homemade vegetable stock or
leek. Tie securely with fine string, leaving a length
filtered water
of string attached for easy retrieval.
1 bouquet garni
2 tablespoons mixed fresh herbs, finely 3. Add potatoes, vegetable stock, and bouquet garni.
chopped Cover and bring to a boil. Simmer for 20 minutes,
until the vegetables are tender.
Celtic sea salt and Herbamare, to taste
Celery leaves, finely chopped 4. Remove and discard the bouquet garni. Purée
soup using an immersion blender or a countertop
Pinch of celery seeds
blender.
An unusual blend of flavors, this soup is an 5. Return puréed soup to the saucepan and add
excellent winter warm-up. Celery is rich in sodium the mixed herbs. Correct seasonings if necessary
and supports adrenal health. and reheat gently.
6. Ladle into soup bowls and garnish each with a
sprinkling of celery seeds and the celery leaves.
Harvest Soup
1 large onion, chopped onion until translucent. Add other vegetables,
3 garlic cloves, minced curry powder, sea salt, Herbamare, and enough
water to cover. When vegetables are tender, purée
5 medium carrots, chopped
ingredients using an immersion blender or a coun-
3 red-skin potatoes, chopped
tertop blender. Return soup to the stockpot.
1 fennel bulb with stalk and leaves, chopped
2. If necessary, add more water to achieve desired
1 bunch of broccoli, stems chopped, florets
consistency. Adjust seasonings, if necessary.
reserved for another use
Filtered water 3. Simmer for 10 minutes and serve.
Curry powder, to taste
Celtic sea salt and Herbamare, to taste

English Pea Soup
2 tablespoons coconut oil or ghee 1. Sauté onion and bay leaf in coconut oil or ghee
1 onion, diced until onion is translucent. Add leeks, celery, lettuce
1 bay leaf and parsley. Sauté until tender.
3 leeks, diced, white part only 2. Add 2½ cups water and 2 cups peas. Cover and
1 cup celery, diced simmer until peas are very soft. Purée soup in a
1 small head of lettuce, such as romaine, countertop blender or with an immersion blender.
Boston, butter or oak leaf 3. Meanwhile, simmer 1 cup of peas in 1½ cups
2 sprigs parsley water with ½ teaspoon sea salt, until peas are
4 cups filtered water tender. Add to puréed soup.
3 cups frozen or fresh peas 4. Season with sea salt and Herbamare to taste.
1 teaspoon Celtic sea salt Simmer for 10 minutes and serve.
Herbamare, to taste
Cooked peas become starchy, so eat this as an entrée
with non-starchy vegetables. This soup is also deli-
cious served chilled in the summer.
Potato Corn Chowder

2 tablespoons coconut oil or ghee 1. Sauté onion with thyme, bay leaves, and garlic
1 onion, diced in coconut oil or ghee until onion is translucent.
1 teaspoon thyme 2. Add potatoes, 2 cups corn, water, and sea salt.
2 bay leaves Simmer until potatoes are tender, approximately
6 cloves garlic 20 minutes. Remove and discard bay leaves.
4 medium red-skin potatoes, diced 3. Purée 1½ cups of soup in a blender and return
4 cups corn, divided to pot. Add remaining corn, leeks, and celery.
6 cups filtered water Simmer until veggies are tender, about 10 to 15
1 tablespoon Celtic sea salt minutes.
1 leek, washed, halved lengthwise, sliced
3 stalks celery, diced

Lima Bean Cilantro Soup

2 large onions, minced onions and garlic until translucent. Add carrots,
8 cloves garlic, minced lima beans, water, and sea salt. Simmer until
vegetables are tender. Remove carrots, cool, and
4 carrots, halved
slice into thin rounds.
2 ten-ounce packages frozen lima beans
8 cups filtered water 2. Purée approximately ¾ of soup in a blender
and return to pot with carrots. Add red pepper
2 teaspoons Celtic sea salt, or to taste
flakes and additional sea salt, as desired.
Pinch red pepper flakes (optional)
1 bunch cilantro, coarsely chopped 3. Garnish with cilantro.
Potato Leek Soup

1 leek, washed, halved lengthwise, sliced 1. Place all vegetables in a saucepan with enough
1 pound red-skin potatoes, diced cold, filtered water to cover. Bring to a boil, cover,
2 carrots, diced and simmer over medium heat until soft.
1 small piece celery root (celeriac), peeled and 2. Season with sea salt, according to taste. Sprinkle
diced with chopped parsley before serving.
1 tablespoon fresh parsley, chopped
Gingery Acorn Squash Soup

2 tablespoons coconut oil or ghee 1. Heat coconut oil or ghee in a saucepan. Sauté
1 acorn squash, peeled, seeded, chopped onions until translucent then add celery, garlic,
2 medium carrots, chopped squash, ginger, and filtered water to cover. Simmer
for 30 minutes or pressure-cook for 12 minutes.
2 medium onions, chopped
2 celery sticks, chopped 2. Purée in a blender. Add water, if desired. Return
3 garlic cloves, minced to pan and season with sea salt or Herbamare, to
taste. Simmer for 10 minutes.
Thumb-size piece of ginger, peeled, grated
Filtered water 3. Serve garnished with parsley.
Celtic sea salt or Herbamare, to taste
Parsley, minced

Summer Corn Stew
3 tablespoons coconut oil or ghee 1. Melt coconut oil or ghee over medium heat in
1 large onion, diced a large stockpot. Sauté onions, celery, and half of
3 celery stalks, diced cilantro until soft. Add potatoes, corncobs, sea
salt, and water. Simmer until potatoes are soft.
2 cups of cilantro, chopped, divided
5 ears yellow corn, kernels removed, reserve 2. Remove corncobs then add corn, red pepper,
cobs and remaining cilantro. Adjust seasonings, adding
5 potatoes, diced more sea salt and Herbamare to taste, if desired.
1 red pepper, diced 3. Remove soup from heat, and let sit covered for
8 cups of filtered water 10 minutes before serving.
2 teaspoons Celtic Sea Salt, or to taste
Herbamare, to taste
Authentic Peruvian Quinoa Soup

2 tablespoons coconut oil or ghee 1. Sauté the garlic, onions, leeks, and celery in
2 large onions, chopped coconut oil or ghee for several minutes. Add other
2 large leeks, chopped ingredients and simmer until tender.
2 stalks celery, chopped 2. Add sea salt or Herbamare during last 10
3 carrots, cut into 1½-inch matchsticks minutes of cooking.
5 garlic cloves, minced
Extremely healing and easy to digest, this soup is a
1 large red bell pepper, seeded, chopped hearty meal. Accompany it with a raw leafy green
1 cup peas, shelled salad or some cultured vegetables for even better
2 red-skin potatoes, diced nutritional balance.
½ medium butternut squash, peeled, seeded,
diced
½ head small cabbage, coarsely chopped
1 large bunch cilantro, stemmed, leaves
chopped
1 cup fresh parsley, chopped
1 teaspoon cumin
1 cup quinoa, soaked 8 hours
8 cups water

Notes
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Salads
What would we do without our salads? Salads can be a meal in themselves. They can be
made with raw or cooked and chilled ingredients. They are simple to prepare, adhere easily
to food-combining rules, and can be a staple in a health-building diet.
Raw foods, including raw salads, are difficult to digest when you have a compromised
digestive tract. If this describes you then skip over many of the recipes in this section for
now. However salads are such a great way to obtain a variety of colorful vegetables in your
diet and they are so rich in enzymes, vitamins, and minerals that you’ll want to add them
to your diet as soon as you are able.
In spite of what many believe, salads do not have to have lettuce! Actually, lettuce is hard
to digest so if you are using it in a salad take the time to chop it into smaller pieces (as
in the famous “chopped salad” recipes). For easier digestion, make no-lettuce salads with
a combination of finely chopped raw veggies (carrots, cucumbers, celery, jicama) tossed
with coarsely chopped parboiled vegetables (broccoli, cauliflower, asparagus, green
beans). Add your favorite salad dressing, of course. Oil-sensitive folks will find delicious
no-oil dressings throughout this section.
On hot summer days crisp, cool salads are ideal. And year-round, you can easily carry them
to work, with the dressing separate to add at the last moment. At Body Ecology, we are
constantly striving to create balance in every meal and foods can either be expansive or
contracting. If your body becomes contracted from eating too much salt or from a stressful
day, balance the feeling of being tense with an expansive salad. And if your body is too acidic,
an alkaline salad can be the perfect solution to come to the rescue.
Have your own salads gotten boring? We hope that after perusing our Body Ecology friendly
recipes that the great variety of available lettuces and land, ocean, and cultured vegetables
will inspire you. The more color, the better: fresh green broccoli, asparagus, and English peas;
yellow summer squash and onions; bright red bell peppers or radishes; cool white cucumber
or jicama! You can make grain salads with the four Body Ecology grains, as well as red-skin
potatoes, or protein salads with chopped salmon, tuna, chicken or turkey. Or mix some
soaked almonds, or sunflower or pumpkin seeds in with those veggie salads for extra crunch.
Tossing a spoonful or two of cultured vegetables into your salad provides an unexpected
but delicious burst of flavor. Raw cultured vegetables add color and zest to any salad. We
even add them to our mayonnaise and dressing recipes!
Please don’t forget those very special ocean vegetables. The recipe “Hijiki with Onions and
Carrots” (page 129) is delicious tossed into a leafy green lettuce and radicchio salad, then

topped with The Body Ecology Diet Salad Dressing (page 94). Or soak some arame in water
for ten minutes, then drain, chop, and add it to a chopped salad. Wakame is delicious in a
cucumber salad with diced red bell pepper and red onion. Crumble sheets of nori into small
pieces and sprinkle on any salad for a bit more color and a salty taste.
Build Your Favorite Body Ecology Salad

Create a variety of your favorite salads by combining any or all of the following vegetables
and herbs for an endless number of possibilities. Creating your own salad is easy and
customized ingredients will provide a variety of alkaline-forming deliciousness!
START WITH THE BASICS

Lettuce varieties (romaine, Boston, Bibb) Mixed field greens
OPTIONAL GREENS
(Use sparingly. These greens are either high in oxalates or are cruciferous vegetables
and can suppress the thyroid.)
Arugula Dandelion greens Spinach Watercress
Beet tops Radish tops Turnip tops
SPROUTS
Alfalfa Broccoli Radish Sunflower
STEMS AND ROOTS

Broccoli, steamed only Celery Jicama, shredded
Carrots, shredded Corn, blanched Summer squash
Cauliflower, steamed only Jerusalem artichokes, Zucchini
shredded
ESPECIALLY NUTRITIOUS ADDITIONS
Arame, soaked or cooked Nori, shredded Scallions
Chives Red onions Wakame, soaked
Hijiki, cooked
SEED AND HERB SEASONING CHOICES FOR SALAD DRESSINGS
Basil Cinnamon Onion powder Sage
Cardamom Garlic powder Paprika Thyme
Caraway Horseradish Parsley Dill Turmeric
Cayenne Marjoram Poppy seeds
Celery Nutmeg Pumpkin seeds
HIGH QUALITY PROTEIN
Chicken Fish (fresh or canned) Bison Chicken or turkey sausage
Eggs Steak Sliced lamb

Asparagus, Green Bean, and Artichoke Salad
Salad: Directions:
1 pound fresh, cooked asparagus spears, 1. Combine olive oil, apple cider vinegar, sea salt,
chilled slightly and basil in a screw-top jar. Shake well, and then
½ pound fresh green beans, cooked, chilled chill.
slightly 2. Toss asparagus, green beans and cauliflower
½ head cauliflower, broken into small florets, together in a salad bowl.
steamed until fork tender, shocked in cold
3. Add chilled dressing and toss gently.
water, chilled slightly
4. Line a platter with thinly sliced cucumbers and
6 small canned artichokes, drained, rinsed or
arrange tossed salad ingredients in the center. Top
frozen artichoke hearts, defrosted
with artichokes.
½ cucumber, peeled, thinly sliced
1 red bell pepper, julienned This elegant salad can stand alone or as a part of an
alkaline-forming, all-vegetable meal. It is also
Dressing: delightful with a grain or grain-like seed entrée. Arti-
½ cup organic, unfiltered olive oil or flax oil chokes are a starchy vegetable, so remember not to
¼ cup raw, organic apple cider vinegar serve this salad with animal protein. Instead, serve
½ teaspoon Celtic sea salt, or to taste with quinoa, buckwheat or millet, or in Stage 2, with
1 tablespoon dried basil, or to taste a grain.
Marinated Corn Salad

Salad: Directions:
1 ¾ cups yellow corn, freshly cut from cob 1. Combine corn and water in a medium saucepan.
(about 4 ears) Bring to a boil. Cover, reduce heat, and simmer 7
¼ cup filtered water to 8 minutes or until corn is tender. Drain corn
½ small red bell pepper, cut into ½-inch and combine with bell pepper and next 4 ingre-
strips dients and set aside.
½ cup celery, chopped 2. Combine oil, vinegar and sea salt in a jar; cover
2 tablespoons scallions, thinly sliced tightly and shake vigorously.
1 tablespoon pimiento, chopped 3. Add marinade to corn mixture. Cover and chill
1 tablespoon fresh parsley, chopped at least 4 hours before serving.
Marinade:
3 tablespoons organic, unrefined flax or
pumpkin seed oil
1 tablespoon raw, organic apple cider vinegar

The Great Side Salad
Salad: Directions:
2 quarts filtered water 1. Bring 2 quarts filtered water to a boil in a
1 carrot, cut on the bias stockpot. When water is boiling, blanch the carrots,
1 head broccoli, cut into florets broccoli, and cauliflower, one type of vegetable at
a time, for about 2 to 3 minutes each until the
1 head cauliflower, cut into florets
colors become vibrant. Shock in cold water and
½ red onion, diced
drain well.
2 scallions, thinly sliced
2. Combine all raw and blanched ingredients in
½ daikon radish, cubed
a large bowl and toss with your favorite dressing.
1 large head romaine lettuce, torn into bite-
size pieces
2 cups baby arugula
2 cups spring mix lettuce
½ cup red bell pepper, cut into strips
Coleslaw Made Right!

Salad: Directions:
1 small head green cabbage 1. Cut cabbage in chunks and grate in a food
2 cups filtered water processor or by hand.
3 carrots, grated 2. Place cabbage in a large mixing bowl.
Celtic sea salt to taste 3. Bring water to boil in a large pot and add sea salt.
6 cups water
4. Choose a method to parboil cabbage:
• Pour boiling salted water over cabbage chunks
Dressing: and let sit for 10 minutes; or
Classic Homemade Mayonnaise (page 94), • Cover cabbage chunks with water and salt
Almond Mayonnaise (page 95), or The and bring to a boil. Remove from heat, let
Body Ecology Diet Salad Dressing (page 94) stand 4 to 5 minutes.
5. Drain cabbage and chill.
6. Toss cabbage and carrots with dressing of your
choice. Mix well. Chill until ready to serve.
Other raw ingredients can be added to the slaw, such as scallions, red bell peppers, celery, sliced daikon or red
radishes, dill, caraway or celery seeds, sunflower seeds, chopped parsley, chives, fennel, or other fresh herbs.
For a sweeter coleslaw, add several drops of Body Ecology’s stevia liquid concentrate to the mayonnaise
before tossing with the veggies.

Zesty Zucchini Insalata
Salad: Directions:
1½ pounds zucchini, grated 1. Toss zucchini and onion with salt in a colander.
1 medium Vidalia or other sweet onion, Let mixture drain for 30 minutes. Rinse and
thinly sliced squeeze to remove excess liquid. Transfer to a large
1½ teaspoons Celtic sea salt bowl.
1 red bell pepper, julienned 2. Add bell pepper, apple cider vinegar, lemon
¼ cup raw, organic apple cider vinegar juice, basil and mint. Toss well. Season to taste
3 tablespoons lemon juice (a Meyer lemon is and serve immediately, garnished with lemon zest.
delicious!)
2 tablespoons fresh basil, chopped
2 tablespoons mint, chopped
Grated lemon zest from one small lemon
Cool As A Cucumber Salad

Salad: Directions:
3 large cucumbers, peeled, seeded 1. Cut cucumbers lengthwise and then into thin
1 large carrot half-moons.
½ red bell pepper, minced 2. Cut onion into fine strips.
½ white onion 3. Use a peeler to make fine strips of the carrot.
Dressing: 4. Toss cucumbers, carrots, bell pepper and onions
3 to 4 tablespoons raw, organic apple cider in a bowl. Sprinkle with sea salt and set aside for
vinegar 10 minutes.
Celtic sea salt, to taste 5. Sprinkle with vinegar and chill for 2 to 4 hours.
Toss and serve.
Grated Carrots with Olive and Coconut Oils

Salad: Directions:
4 to 6 large carrots, peeled, finely grated 1. Combine carrots, lemon juice and both oils
2 tablespoons coconut oil and toss.
1 tablespoon organic, unfiltered olive oil 2. Sprinkle with lemon juice and Herbamare
Dressing:
1 lemon, juiced
Herbamare to taste

Green Bean Salad with Corn and Basil
Salad: Directions:
2 pounds green beans, trimmed 1. Separately blanch green beans and corn kernels.
3 ears fresh corn, kernels removed, or use 10 Drain.
ounces frozen corn 2. Toss all ingredients in a large bowl.
½ large red bell pepper, chopped
3. Season with hot sauce and sea salt.
½ small red onion, chopped
1/ 3 cup basil, chopped
Hot sauce
Celtic sea salt
Dressing:
3 tablespoons raw, organic apple cider
vinegar
3 tablespoons lemon juice
Parboiled Salad
Salad: Directions:
Variety of lettuces, torn into bite-size pieces 1. Cut vegetables of your choice into pretty shapes
Vegetables of your choice, parboiled, (matchsticks, half-moons, flowers, stars). Use a
chopped: vegetable cutter if you wish.
Broccoli Peas 2. Parboil veggies in rapidly boiling salted water.
Cabbage Radishes When just tender, drain, immediately rinse in cold
Carrots Red onions water, and then chill.
Celery Scallions 3. Put lettuce and chilled vegetables in a bowl. Toss
Corn kernels String beans with salad dressing of your choice and serve.
Cucumbers Yellow squash
Daikon Zucchini
Kale
Did You Know?
Cruciferous vegetables like cabbage,
Vegetables are best when taken out of the water kale, broccoli, and cauliflower should
right after they have turned their brightest color be parboiled until tender and then
(e.g., when broccoli turns a beautiful bright green, chilled before using in a salad. Raw
and is tender but still crunchy). cruciferous vegetables suppress the
thyroid. On The Body Ecology Diet,
we love cruciferous vegetables, but we
ferment or cook them.

Summer Spaghetti Salad
Salad: Directions:
2 seven-ounce packages Angel Hair Miracle 1. Bring water to a simmer and add noodles, sea
Noodles or konjaku noodles salt or tamari. Gently simmer for 10 minutes.
2 teaspoons sea salt or 1 tablespoon of wheat- Drain, cool, and cut the noodles with kitchen
free tamari shears, if desired.
Coconut oil, for cooking 2. Heat coconut oil over low heat. Lightly sauté
4 garlic cloves, chopped the garlic, rosemary, and thyme. Gradually add
1½ teaspoons dried rosemary kale and stir until very soft. Remove from heat
1½ teaspoons dried thyme and cool.
2 large handfuls of kale, chopped 3. Pour olive oil and lemon juice over noodles and
1 small red bell pepper, diced using your hands gently mix in red bell peppers,
1 small zucchini, diced zucchini, yellow squash, sea salt and basil. Add
kale and herbs.
1 small yellow summer squash, diced
3 to 4 tablespoons fresh basil, minced 4. Taste and adjust seasonings, adding Herbamare
to taste. Serve with a sprinkling of dulse flakes.
Dressing:
5 tablespoons organic, unfiltered olive oil Summer Spaghetti Salad is delicious when served
with your favorite probiotic beverage or fermented,
4 tablespoons lemon juice, or more to taste
cultured vegetables. It’s a simple, scrumptious, gluten-
1 teaspoon Celtic sea salt, or to taste
free recipe if you’re looking for a healthy alternative
Herbamare to taste to spaghetti noodles made with wheat. We recommend
Dulse flakes Miracle Noodle (www.miraclenoodle.com).
Totally free of carbohydrates, Miracle Noodles are made of shirataki, a favorite Japanese food because it
provides fiber for healthy digestion. This fiber is also called glucomannan or konjaku, and can now be
easily purchased here in the U.S. at grocery stores or www.miraclenoodle.com . It is used in weight loss
programs, and research shows it plays a role in regulation of blood sugar and cholesterol. In Stage 2 of
The Body Ecology Diet, this salad can be made with rice noodles.
Carrot Salad with Cumin

Salad: Directions:
1 pound carrots, coarsely grated 1. Combine all ingredients in a bowl.
½ cup fresh parsley, chopped 2. Allow flavors to blend for 3 hours in refrigerator
1 tablespoon lemon juice before serving.
2 tablespoon organic, unfiltered olive oil
1 garlic clove, minced
½ teaspoon cumin

Jicama Salad
Salad: Directions:
1 cup red onion, chopped 1. Place onion, lime juice and sea salt in a mixing
2 limes, juiced bowl and mash with a fork. Add jicama, bell
1 teaspoon Celtic sea salt pepper, cilantro and avocado. Sprinkle with
turmeric, cayenne pepper, and cumin and stir
2 cups jicama, chopped
well. Add more lime if needed.
1 red bell pepper, chopped
1 bunch cilantro, chopped 2. Muddle the ingredients with a fork, so that the
flavors penetrate the jicama.
1 avocado, cubed
½ teaspoon turmeric Serve this flavorful salad with homemade Earth
½ teaspoon cumin Day Crackers (page 42) or blend with some cultured
½ teaspoon cayenne pepper vegetables!
Spring Dragon Kelp Noodle Salad

Salad: Directions:
6 ounces kelp noodles 1. Rinse kelp noodles in fresh water. Cut the
2 scallions, thinly sliced noodles with kitchen shears, if desired. Transfer
1 large red bell pepper, sliced to a large serving bowl.
½ bunch cilantro, roughly chopped 2. Add scallions, bell pepper, cilantro, parsley,
½ bunch parsley, roughly chopped chives and garlic to the noodles.
½ bunch chives, minced 3. Drizzle salad with the oils, sea salt and cayenne
1 garlic clove, finely minced pepper. Toss well to coat.
Dressing: 4. Refrigerate for at least 1 hour before serving to

allow flavors to blend.
3 tablespoons MCT Oil
4 tablespoons organic, unfiltered olive oil Kelp noodles are a sea vegetable in the form of a
Celtic sea salt, to taste noodle. Their neutral taste allows for a variety of
Cayenne pepper, to taste uses. including salads, soups, stir-fries, and casseroles.
They are a tasty, nutritious alternative to pasta and
This extremely healthy salad is served cold, and rice noodles, and a rich source of iodine. (More infor-
keeps well. mation is available at www.kelpnoodles.com).
The MCT Oil is a super healthy oil derived from
coconut and palm oil. The one we use is Brain Octane
Oil from Upgraded™ Bulletproof® available at
www.upgradedself.com.

Summertime Curried Corn Salad
Salad: Directions:
6 to 8 ears corn, kernels removed, or 3 cups 1. Use the corn raw or blanch it quickly and cool.
frozen corn Combine the corn, zucchini, pepper, scallions,
1 small zucchini, diced and parsley in a bowl.
1 large red bell pepper, diced 2. Whisk the oil, vinegar or lemon juice, curry
1 bunch scallions, white and tender part of powder, sea salt and garlic in a small bowl. Add
green, cut into ¼ inch pieces to the vegetables and toss gently. Marinate for 2
½ cup Italian parsley, chopped to 4 hours before serving.
Dressing: Add 1 to 2 tablespoons of Classic Homemade

¼ cup organic, unrefined flax or pumpkin Mayonnaise (page 94) for a creamier dressing.
seed oil
vinegar or lemon juice
1 teaspoon curry powder
1 to 2 garlic cloves, minced
Sweet Carrot “Gelatin” Salad

Salad: Directions:
3½ cups filtered water 1. Dissolve agar in 2 cups cold filtered water in a
1 tablespoon agar powder, or 4 tablespoons saucepan. Add lemon zest and sea salt. Bring to a boil,
agar flakes then boil for 5 minutes. Add celery and boil 1 minute
Zest of 1 lemon more. Add carrots, stevia, 1½ cups filtered water, and
continue boiling 3 minutes more until carrots are
¼ teaspoon Celtic sea salt
desired consistency. Mix well. Add lemon juice.
2 stalks celery, finely shredded
3 medium carrots, shredded 2. Pour mixture into mold, bowl, or square baking
dish. Allow to set.
3 to 6 drops stevia liquid concentrate, or to
taste 3. Unmold and serve on bed of lettuce with a dollop
½ cup lemon and/or lime juice of Classic Homemade Mayonnaise (page 94).
Looking for something to bring to your summer get-togethers? This recipe is great for potlucks. If you
increase the amount of ingredients, do not increase the amount of stevia. Always be sure to test for taste.

Red Potato Salad in Red Onion Dressing
Salad: Directions:
2 pounds small red-skin potatoes 1. Cut potatoes into bite-size cubes and cook until
Celtic sea salt or Herbamare, to taste tender.
Dressing: 2. Cool potatoes and add all other ingredients.
½ cup red onion, finely chopped 3. Chill before serving. Garnish with fresh herbs.
½ cup dill, fennel, or parsley, minced
Add watercress, mustard, and 1 or 2 tablespoons of
¾ cup Classic Homemade Mayonnaise raw, organic apple cider vinegar, or herbs such as
(page 94) curry powder, garlic, Italian seasonings, etc. Toss in
Fresh dill or parsley sprigs for garnish several spoonsful of your favorite cultured veggie
blend to give this salad even more pizzazz—and, of
course, make it more digestible, too.
These same ingredients can be tossed with The Body
Ecology Diet Salad Dressing (page 94) instead of
the mayonnaise, and it’s even healthier.
Avocado and Grapefruit Salad

Salad: Directions:
2 red grapefruits 1. Peel grapefruits, removing all of the white pith.
2 Hass avocados, peeled, pitted and sliced 2. Work over a large bowl to catch any juice.
¼ small red onion, finely diced Remove the membrane from the outside of each
Several leaves of Bibb or Butter lettuce per segment and discard. Place fruit in the bowl with
person juice. Add onion and toss well.
Coarsely chopped arugula to garnish 3. Arrange lettuce leaves on a platter, then artfully
Dressing: arrange slices of avocado on top.
Dollop of mayonnaise for each plate. Make 4. Spoon grapefruit and onion mixture onto the
Classic Homemade Mayonnaise (page 94) avocado slices. Garnish with arugula and a dollop
or use Follow Your Heart ™ Grapeseed Oil of mayonnaise, then chill or serve.
Vegenaise.
The only commercial mayonnaise that we can
recommend is Follow Your Heart (www.followyour-
heart.com). Be sure to use the variety made with
grapeseed oil.

HIGH PROTEIN SALADS
Chunks of Chicken Salad

Salad: Directions:
4 to 5 cups free-range chicken, cooked, 1. Toss all ingredients together in a large bowl.
chopped into bite-size pieces 2. Arrange lettuce leaves on a plate and top with
½ cup red onion, finely chopped a large scoop of salad.
1 cup jicama, diced
1 cup red bell pepper, diced The classic chicken salad is made with a lot of greasy
mayonnaise that contains trans fats. Our Chunks
1 cup cucumber, sliced thin
of Chicken Salad can be made with our Classic
1 cup cilantro or parsley, coarsely chopped
Homemade Mayonnaise (page 94), or you can use
Romaine lettuce leaves a simple olive oil dressing or the Lemon Rosemary
Dressing: Garlic dressing as we are suggesting here. There are
also a number to choose from in the Salad Dressings
¾ cup of Lemon Rosemary Garlic Dressing
section.
(page 99)
Body Ecology’s Version of a Classic Chopped Salad

Salad: Directions:
1 large head romaine lettuce, chopped 1. Toss all salad ingredients in a large bowl and chill.
(see sidebar)
2. Whisk dressing ingredients in a small bowl and
1 small red bell pepper, diced chill for at least one hour.
1 cup jicama, peeled, diced
3. Toss dressing with salad ingredients just before
1 medium cucumber, peeled, seeded, diced
serving in large individual salad bowls.
1 cup sliced arugula, tough stems removed
1 cup thinly sliced napa, savoy or other soft
cabbage, parboiled, chilled, chopped How To Cut Lettuce
(see sidebar)
for a Perfect
2 cups celery, diced
3 cups turkey breast, diced
Chopped Salad
2 tablespoons scallions, chopped 1. Wash and spin dry romaine
lettuce leaves.
Dressing:
1 teaspoon garlic, minced 2. Stack leaves and cut lengthwise
into strips about ½ inch wide.
2 teaspoons shallots, minced
3 tablespoons fresh parsley, minced 3. Turn the stack and chop leaves
1/ 8 cup balsamic vinegar into ½-inch dice.
1/ 8 cup raw, organic apple cider vinegar
1 teaspoon Dijon mustard

1 1/ 3 cups organic, unfiltered olive oil
½ teaspoon Celtic sea salt, or more to taste

Turkey Salad
Salad: Directions:
4 cups cooked turkey, chopped into bite-size 1. Blend vinaigrette ingredients in a small bowl.
pieces Slowly whisk in olive oil and xanthan gum, if
1 cup red onion, finely chopped using.
1 cup celery, finely chopped 2. Toss all ingredients with the vinaigrette in a
1 cup red bell pepper, finely chopped medium-sized bowl. Refrigerate several hours to
1 teaspoon Celtic sea salt marinate flavors. Serve over mixed field greens.
Mixed field greens
Vinaigrette:
½ cup raw, organic apple cider vinegar
½ cup lemon juice, freshly squeezed
4 tablespoons Dijon mustard
1 teaspoon dried rosemary
1 cup organic, unfiltered olive oil
1 teaspoon xanthan gum (optional)
Grilled Ribeye Salad

Salad: Directions:
1 teaspoon fresh ginger 1. Preheat grill to high.
16 ounces of ribeye steak, trimmed 2. Combine garlic, tamari, vinegar, oil, Lakanto,
16 scallions, white parts only and ginger. Blend until smooth. Set aside.
1 red bell pepper, quartered, seeded 3. Season both sides of ribeye with sea salt.
8 cups torn salad greens
4. Grill steak, scallions and bell peppers for 5
Celtic sea salt, to taste minutes. (Allow steaks to develop a char.) Turn.
Dressing: Cook 3 to 5 minutes longer.
1 garlic clove 5. Let steak rest for 5 minutes. Thinly slice meat
2 tablespoons wheat-free tamari against the grain.
2 tablespoons raw, organic apple cider vinegar 6. While steak is resting, halve the scallions and
2 teaspoons olive oil cut peppers into strips.
1 teaspoon Lakanto 7. Toss greens with dressing and arrange sliced
steak on top. Garnish with the scallions and
peppers.

HIGH PROTEIN SALADS
Tuna Niçoise Salad

Salad: Directions:
2 cans Ventresca tuna, drained, diced 1. Sprinkle diced cucumber and bell peppers with
1 medium cucumber, seeded, diced small sea salt and put into a colander. Weight with a
1 small red bell pepper, diced small saucer to assist with draining excess liquid.
2 stalks celery, diced 2. Whisk together the ingredients for the salad
½ pound green beans, cooked, cut into 1-inch dressing in a bowl.
pieces 3. Toss some of salad dressing with the romaine
¼ cup red onion, diced small lettuce and place in 4 individual salad bowls.
½ cup fresh corn kernels cut off cob 4. Combine tuna, cucumber, red pepper, celery,
½ cup parsley or cilantro green beans, red onion, corn, parsley or cilantro
1 bunch of Romaine lettuce hearts, coarsely with the remaining salad dressing and let marinate
chopped for 15 minutes or longer.
4 hard-boiled eggs, peeled, cut into quarters 5. Arrange the tuna mixture on top of the romaine.
or eighths 6. Garnish with egg wedges and a sprinkle of
Herbamare, to taste Herbamare. Drizzle with more dressing or olive
oil, if desired.
Dressing:
4 tablespoons organic, unfiltered olive oil While the traditional Niçoise recipe calls for potatoes,
we’ve left them out of our recipe because they aren’t
2 tablespoons raw, organic apple cider vinegar
ideal for proper food combining. If you must add
2 tablespoons balsamic vinegar
them, then do.
1 clove of garlic, minced, or use garlic press
We really like Ventresca Tuna from Vital Choice, but
1 anchovy fillet, minced
you can use chicken or any proteins, such as lamb,
beef, turkey, turkey sausage, canned salmon, etc.
Salmon Salad with Dill Vinaigrette

Salad: Directions:
2 six-ounce cans boneless skinless pink salmon 1. Flake salmon with a fork into a large bowl. Add
1 cup red bell pepper, chopped the next 4 ingredients and stir gently to combine.
1 cup cucumber, chopped 2. Combine the dill, lemon juice, and sea salt in a
½ cup red onion, chopped medium bowl and slowly whisk in olive oil.
¼ teaspoon Celtic sea salt 3. Toss salad with the vinaigrette immediately
Vinaigrette: before serving. Use a slotted spoon to serve.
1 tablespoon organic, unfiltered olive oil

2 tablespoons fresh dill, chopped
¼ cup lemon juice, freshly squeezed
1/ 8 teaspoon Celtic sea salt

Quinoa Curry Salad with Fermented

Coconut and Turmeric Dressing
Salad: Directions:
4 cups cooked quinoa, chilled 1. Mix cooled quinoa with cucumbers, cilantro
4 English cucumbers, chopped and bell pepper in a large bowl.
1 bunch cilantro, chopped 2. Blend all dressing ingredients in a high speed
1 red bell pepper, chopped blender and pour over salad. Mix gently.
Dressing: 3. Refrigerate for an hour before serving. Garnish

with a few cilantro leaves and a sprinkle of
1 cup fermented young coconut meat
turmeric.
1 to 2 limes, juiced
½ to 1 teaspoon curry powder Have you been looking for new, delicious ways to
½ to 1 teaspoon turmeric incorporate fermented proteins into your diet? This
½ to 1 teaspoon cumin recipe uses raw, vegan, fermented young coconut
½ to 1 garlic clove meat, an easy-to-digest source of protein. Curry,
turmeric and cumin are all anti-inflammatory herbs.
Cayenne pepper, to taste
Turmeric, a well-known Ayurvedic liver support
herb, is also a superb antioxidant. Enjoy with a
serving of cultured beets! This recipe makes enough
for a group, or for you to have delicious leftovers.
Warm Quinoa and Veggie Salad

Salad: Directions:
2 cups quinoa or millet, cooked 1. Steam carrots, peas, and corn 4 to 6 minutes.
⅔ cup frozen peas The vegetables should be cooked but still
⅔ cup frozen or fresh corn slightly firm.
⅔ cup red bell peppers, finely diced 2. Combine all ingredients in a large bowl and
l bunch scallions or l red onion, finely serve.
chopped
Dressing:
l cup or more Oil-free Rosemary Dressing
(page 98) or a vinaigrette of your choice.

Quinoa Tabouli Salad
Salad: Directions:
1 cup quinoa, cooked and chilled 1. Pour quinoa into large mixing bowl. Add oil
(see sidebar) and lemon juice and mix lightly. Add parsley,
¼ cup organic, unfiltered olive oil red bell pepper, scallions, cucumber, and mint.
¼ cup lemon juice, freshly squeezed Toss to mix.
2 cups fresh parsley, chopped 2. Cover. Chill for at least one hour or overnight.
1 cup scallions, finely chopped Add sea salt. Mix lightly and serve.
¼ cup fresh mint, chopped
2 red bell peppers, diced small
1 cucumber, peeled, seeded, chopped
Quinoa and Cilantro Salad with Lemon and Garlic

Salad:
1 cup of quinoa, cooked and chilled Our Secret to Fluffy
(see sidebar)
1 tablespoon of Celtic sea salt
and Low-Oxalate
1 cup filtered water Grain-like Seeds
½ bunch cilantro, washed, spun dry, The secret to creating a nice, fluffy
chopped into bite-size pieces quinoa and millet to use in salad
½ cup corn, chopped recipes is to cook these grain-like
½ cup parsley, minced seeds just as you would pasta. Take a
tall stockpot of water, add 1 to 2
Dressing: teaspoons of sea salt, and bring water
2 garlic cloves, minced to a rolling boil. Then drop in the
¼ cup lemon juice, freshly squeezed quinoa or millet and cook it about
2 tablespoons organic, unfiltered olive oil 12 to 15 minutes. Millet usually needs
a few minutes longer. Drain, catching
Directions: the quinoa or millet in a fine-mesh
1. Pour quinoa into a large salad bowl and colander, then fluff with a fork. As an
fluff again with fork. added bonus, this is also the Body
Ecology secret technique to removing
2. Combine garlic, lemon juice, olive oil, and
oxalates!
sea salt. Pour over quinoa and toss well.
3. Add cilantro, corn and parsley and toss
gently. Serve at room temperature or chilled.

Millet Tabouli Salad with Garlic-Mint Dressing
Salad: Directions:
2 cups millet, cooked and chilled (see sidebar 1. Pour millet into a large mixing bowl then toss
on previous page) in chopped herbs, vegetables and vinegar.
1 cup fresh dill, chopped 2. Blend lemon juice, mint, and garlic in a high-
1 cup fresh parsley, chopped speed blender. Slowly add oil until emulsified.
1 cup fresh mint, chopped 3. Toss salad with dressing and serve.
½ cup fresh chives, chopped
1 cup red bell peppers, chopped Fresh herbs are abundant during the summer season.
1 cup zucchini, steamed, cooled Enjoy this delicious millet salad with herbs like mint
and chives as a side dish or even a main course. It
1 teaspoon raw, organic apple cider vinegar
packs really well for summertime picnics and
Dressing: cookouts. The dressing is great on other salads, too!
¼ to 1/ 3 cup lemon juice, freshly squeezed, or
to taste
½ cup organic, unfiltered olive oil or flax oil
4 tablespoons fresh mint leaves, minced

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Salad Dressings
I’m sure you’ve heard the saying that an apple a day keeps the doctor away. Here at Body
Ecology a salad plays that role, and it’s the dressing that truly makes the salad! And there’s
an art to making a salad dressing. Made properly, dressings are not only delicious but allow
you to incorporate high quality, healing, virgin (or unrefined) oils. A Body Ecology dressing
always includes apple cider vinegar or lemon juice. Both are alkaline and cleansing. And
don’t forget about tasty olive oil! In the Body Ecology kitchen, like some collect fine wines,
we delight in collecting olive oils from different estates. The flavors and lovely aromas of
olive oil can be delicate and buttery, fruity and fragrant, mild and peppery, to green and
grassy. They not only stimulate your taste buds and inspire you to tour the groves of Italy,
Spain and California, but they’re also heart-healthy and reduce inflammation.
The Importance of Organic, Unrefined Oils

I used to think that “cold-pressed” or “expeller-pressed” oils sold in health-food stores were
healthy. But years ago I started working with an enzyme therapist who tested urine samples
and found that people simply were not digesting
these fats. Why? The problem sent me on an
Choosing Apple
intensive search for an answer. I learned that the
Cider Vinegar liver, a key digestive organ, must have totally unre-
Apple cider vinegar is manufactured fined oils. It just wasn’t created to process the man-
by several different companies. Look made, refined oils that Americans have been eating
for unfiltered vinegar packaged in for generations. Even if you find them in a health-
light-proof or opaque containers. food store and even if they are labeled “cold-
Good packaging prevents photo pressed,” they are still bleached, deodorized, and
oxidation and ensures the integrity of refined. They lack essential fatty acids, color, and
the product. The label should tell you flavor. Organic, unrefined oils, however, provide
that the vinegar is raw, unpasteurized, you with essential fatty acids.
and contains the “mother,” and the
more of it, the better. You may have noticed that when you eat oils, you
become bloated and have gas in your intestines.
Rich in potassium and alkaline-
If so, try keeping all fats and oils to a minimum
forming, apple cider vinegar acts as
an antidote when you’ve had too until your inner ecosystem is well established.
much salt or sugar. It’s delicious in Beneficial microbiota play an important role in
The Body Ecology Diet Salad Dressing digesting fats and oils, so as you begin to eat and
(page 94), and you can use it to drink fermented foods and liquids, your ability to
substitute for other vinegars in various digest fats and oils should improve significantly.
recipes, even Classic Homemade Because fats are digested in your small intestine
Mayonnaise (page 94).
you will definitely notice improved digestion if you also take a pancreatic enzyme. (Body
Ecology offers one called ASSIST SI.) Our goal is to help you create a thriving inner ecosystem,
so that you can eat and enjoy oils that really are essential for creating ideal health.
Organic, unrefined seed and nut oils are raw and cold-pressed. They are processed with an
amazing amount of care. Organic seeds and nuts such as flax, pumpkin, evening primrose,
borage, and walnuts are gently pressed to release their oils. The oils are never exposed to
light or oxygen, and have no preservatives. They are packaged in light-proof bottles and are
each stamped with an expiration date. Because they are stronger and more flavorful than
the oils you grew up eating, they may take some getting used to. Most people love their rich
taste and would never go back to refined, “plasticized” oils.
Flax seed oil is an excellent source of omega-3 fatty acid, but fish oil is a more reliable
one. We don’t often use fish oil in a salad dressing but some brands can work without a
fishy taste, so try them! We tend to be very deficient in omega-3 fatty acids today. Omega-
3 is easily destroyed by heat, so we never cook with it. Unrefined canola oil (made from
rapeseed) is another source of omega-3s but we do not use it because of its strong, bitter
flavor. The commercial canola oil you see everywhere these days has no color or flavor,
so you know it is refined.
Extra-virgin olive oil enjoys high praise among nutritionists, and many people report that
they digest it well. Extra virgin means it’s unrefined. Many stores sell high-quality, extra-
virgin, unrefined olive oil. Olive oil has only small amounts of omega-3 essential fatty acids
and has much more omega-9, which has heart protective properties. You can use it generously
on The Body Ecology Diet.
If you really want to know which oils are best for your unique body, take a nutritional
genomics test from a company such as Pathway Genomics (www.pathwaygenomics.com),
Fitgenes (www.fitgenes.com), or smartDNA (www.smart.dna.com.au/public). Interestingly,
some people find olive oil highly beneficial to their genes and others find it is only neutral.
A small subset of people does not seem to do well on olive oil at all and as the science around
nutritional genomics becomes better understood we should soon know why.
No-Oil Dressings for Better Digestion

Without a healthy inner ecosystem, many people have trouble digesting fats and oils.
And sometimes you may want or need to avoid oils but still want to enjoy fresh salads
with your meals. These times include:

1. When you’re just beginning The Diet and your digestion is not yet strong enough to
handle oils. Remember though, once you’ve added fermented foods into your diet you
should be able to more easily absorb the important fatty acids that the good fats and oils
offer. Digestive enzymes like pancreatin and ox bile may also become valuable, fat-
digesting tools.
2. If you are giving your liver and gallbladder a rest with a cleansing program that elim-
inates oils.
Both of these situations call for a no-oil dressing. You’ve probably seen such dressings in
stores, but you may not know how to make one. The solution is a gel fiber called xanthan
gum. Simply remove the oil from any favorite dressing recipe, substitute an equal amount
of water and a little xanthan gum to thicken, and add a variety of herbs and seasonings!
Once you become familiar with xanthan gum, you’ll soon be creating dressings of your
own. Our recipes are simply guidelines to stimulate your own creativity.
Oil-free dressings can be very handy when you

Mixing It Up! want to have a protein meal and a salad.
Remember that large amounts of oil (a tuna-fish
Nearly all of our dressings can be
made with a countertop blender, a salad with mayo, for example) inhibit the
handheld blender, or a food processor. secretion of hydrochloric acid (HCl) in the
Depending on the ingredients, a large stomach. You need both HCl and pepsin to digest
wire whisk or a shaker jar will work protein. A tuna-fish salad made with a no-oil or
too. Whichever appliance or method low-oil dressing can taste fabulous. Now you can
you choose, the goal is to create an create egg, tuna, and chicken-salad masterpieces,
emulsion. Emulsification is the or serve a pumpkin seed, or sunflower seed paté.
vigorous blending of liquids that
would not ordinarily mix well (like Dressings made with no oil, or only the highest-
water and oil) into droplets so small quality unrefined oils, are beginning to play a key
that they will remain separated for an role in helping us become healthier. As more of
extended time. Unless otherwise us eliminate poor-quality fats and oils from our
noted, you can use this method to diets, many diseases we suffer from today will
create the recipes in this section: Blend simply go away.
salad dressing ingredients until
smooth and then slowly add the oil
in a stream until it’s incorporated.
Dressings made by whisking will be
less creamy and those made using a
machine will be more so. Simple!

The Body Ecology Diet Salad Dressing
Ingredients for ¼ Cup: This dressing is a Body Ecology favorite because it is
2 tablespoons organic, unrefined olive oil so versatile! You can experiment with small amounts
of flavorful oils, such as walnut or roasted pumpkin
1 tablespoon flax seed oil or a flax
seed oil, a wonderful mustard, or your favorite herbs.
seed/evening primrose oil blend
For even more variety, try Sea Seasonings Dulse or
1 tablespoon raw, organic apple cider vinegar
Dulse with Garlic, a dash of homemade mayonnaise
or lemon juice
(or Follow Your Heart Vegenaise made with grapeseed
¼ to ½ teaspoon Celtic sea salt and/or oil), a pinch of cayenne pepper, or ½ teaspoon
Herbamare to taste EcoBloom (a prebiotic that encourages the growth
¼ teaspoon xanthan gum, if desired of friendly bifidus microorganisms).
If you’re using xanthan gum as a thickening agent,
blend it in just after adding the oil.
This recipe is easily doubled or even quadrupled.
Refrigerate any leftovers for up to 10 days.
Classic Homemade Mayonnaise

2 fertile or organic free-range egg yolks 1. Combine egg yolks, vinegar, lemon juice,
2 tablespoons raw, organic apple cider mustard, cayenne pepper, sea salt, and ¼ cup olive
vinegar oil in a blender. Blend for 30 to 45 seconds.
1 tablespoon lemon juice, freshly squeezed 2. With blender running low, drizzle remaining
½ teaspoon mustard oil in a thin stream until mixture is thick. Scrape
1/ 8 teaspoon cayenne pepper into a glass jar with a screw top, and it will keep
2 teaspoons Celtic sea salt, or to taste safely in your refrigerator 7 to14 days.
1 cup organic, unfiltered olive oil Additional options can include: garlic powder, a dash
of white pepper, ¼ teaspoon mustard powder, and
herbs (chervil, tarragon, dill, oregano, basil, cumin,
coriander, curry, paprika). Cayenne pepper and/or
lime juice gives the mayonnaise a nice flavor for
topping aspics or for mixing into salads. Mayonnaise
can be sweetened with a few drops of stevia liquid
concentrate. Instead of vinegar, try 2 teaspoons finely
grated lemon peel, 2 teaspoons fresh lemon juice, and
1 teaspoon fresh mustard.

Almond Mayonnaise
Ingredients for ¼ Cup: Directions:
½ cup raw almonds, soaked for at least 8 1. Cover almonds with boiling water. Allow to
hours cool slightly and then slip off skins.
½ to ¾ cup filtered water 2. Place almonds in blender or food processor and
¼ teaspoon garlic powder grind to a fine powder. Add half the water, garlic
¾ teaspoon Celtic sea salt powder and salt. Blend well. Add the remaining
1 cup organic, unrefined flax or pumpkin water and process until creamy.
seed oil 3. Drizzle the oil into the mixture and process
3 tablespoons lemon juice until thick. Add lemon juice and vinegar and
½ teaspoon raw, organic apple cider vinegar process for 1 minute to allow mixture to thicken.
4. Store mayonnaise in a screw-top jar in refrig-
erator for 10 days to 2 weeks.
This recipe appears in The Body Ecology Diet and is adapted from The American Vegetarian Cookbook
from the Fit for Life Kitchen, a masterpiece by Marilyn Diamond. While Marilyn has included it in
her book as an alternative to mayonnaise made with eggs, we think it’s an excellent party dip or snack
food when served with raw vegetables.
If you have trouble digesting oil, eliminate the oil completely and increase the water.
Apple Cider Vinaigrette

Ingredients: This dressing can be modified countless ways. By
1 shallot changing the mustard, the flavor of the vinegar, or
by adding herbs you can create different recipes to
½ cup fresh basil leaves
suit your particular tastes.
½ cup fresh tarragon
1 tablespoon Dijon mustard
¼ cup raw, organic apple cider vinegar
¾ cup organic, unfiltered olive oil
1 drop Body Ecology stevia liquid concentrate
Creamy Garlic Dressing

Ingredients: 1 three-inch piece ginger, peeled
¼ cup fresh lemon juice 1¼ cups organic, unfiltered olive oil
¼ cup wheat-free tamari
8 garlic cloves, peeled

Dyan’s Delicious Salad Dressing
Ingredients: 2 tablespoons dulse
⅔ cup organic, unfiltered olive oil 1 teaspoon garlic powder
1/ 3 cup flaxseed oil Celtic sea salt or Herbamare, to taste
¼ cup raw, organic apple cider vinegar Pinch of cayenne pepper
2 tablespoons roasted pumpkin seed oil
Ginger Dressing
Ingredients: 1 teaspoon ginger, freshly grated
2 tablespoons raw, organic apple cider 1 tablespoon cilantro, chopped
vinegar ¼ teaspoon cayenne pepper
1 tablespoon wheat-free tamari ½ teaspoon sesame oil
1 tablespoon organic, unfiltered olive oil Celtic sea salt, to taste
Milk Kefir Dressing

Ingredients: 1 scallion, white and green parts, coarsely
½ ripe avocado, peeled chopped
¾ cup fermented milk kefir ½ teaspoon Celtic sea salt
4 tablespoons lemon juice, freshly squeezed Pinch of Herbamare
2 tablespoons fresh tarragon leaves, ¼ teaspoon freshly ground black pepper
coarsely chopped
Because this dressing contains dairy, it is not recommended in Stage 1 of The Body Ecology Diet.
You can refrigerate leftover dressing for 2 to 3 days in an airtight container.
Lemon Herb Dressing

Ingredients: 1 teaspoon lemon zest
3 tablespoons organic, unfiltered olive oil Celtic sea salt, to taste
3 tablespoons walnut oil Pinch of cayenne pepper
1 teaspoon fresh thyme or ¼ teaspoon dry
2 tablespoons fresh oregano or
½ teaspoon dry

Green Onion Dressing
Ingredients: ¼ cup raw, organic apple cider vinegar
1 cup organic, unfiltered olive oil ¼ teaspoon Celtic sea salt
½ cup Lakanto 5 or 6 green onions, chopped
Italian Dressing
Ingredients: 1/ 8 teaspoon white pepper
1 cup organic, unfiltered olive oil ½ teaspoon dry mustard

½ cup raw, organic apple cider vinegar or 2 teaspoons Italian-blend seasoning
fresh lemon juice 1 garlic clove, minced
Directions:
1. Combine all ingredients in a jar; cover tightly and shake vigorously.
2. Adjust seasonings to taste. Chill thoroughly.
Jeannine’s Italian Dressing

Ingredients: 2 tablespoons fresh parsley, finely chopped
½ cup raw, organic apple cider vinegar 2 teaspoons Celtic sea salt
½ cup lemon juice, freshly squeezed 2 tablespoons red pepper, finely chopped
1½ cups filtered water ¼ teaspoon each: dried oregano, basil, and
2 tablespoons minced garlic thyme or 1 teaspoon Spice Hunter Italian
Seasoning Blend
2 tablespoons whole-grain mustard made
with apple cider vinegar 1 teaspoon xanthan gum
Directions:
1. Blend all ingredients except xanthan gum.
2. Add xanthan gum and blend or shake well. Refrigerate overnight.

Dairy-Free Tzatziki
2 cups fermented young coconut “pudding” 1. Combine the fermented coconut meat, garlic,
or coconut kefir cheese (page 178) lemon juice, dill and cucumber in a food processor.
3 garlic cloves Blend until smooth.
¼ cup freshly squeezed lemon juice 2. Combine the oils in a bowl then process with
2 tablespoons fresh dill, chopped the coconut-meat mixture until emulsified.
½ cucumber, chopped 3. Season to taste with Herbamare and/or Celtic
2 tablespoons organic, unfiltered olive oil sea salt.
2 tablespoons pumpkinseed oil
This is the Body Ecology version of the classic Greek
2 tablespoons coconut oil
favorite made with plain yogurt. If you are fine with
2 tablespoons walnut oil
dairy, you can also make it with fermented milk
Herbamare and/or sea salt to taste kefir (in Stage 2 only) instead of the fermented
coconut pudding.
Surprisingly Delicious Super Spirulina and

Seaweed Salad Dressing
Ingredients: 1 teaspoon dulse flakes
4 tablespoons organic, unfiltered olive oil 1 teaspoon Celtic Sea Salt, or to taste
2 tablespoons raw, organic apple cider Garlic powder, to taste
vinegar Cayenne pepper, to taste
2 teaspoons Super Spirulina Plus™
Oil-Free Rosemary Dressing

½ cup raw, organic apple cider vinegar 1. Blend first 6 ingredients, then add xanthan gum.
½ cup freshly squeezed lemon juice Blend or shake well.
1 cup filtered water 2. Refrigerate overnight. The dressing keeps up to
4 tablespoons mustard a week.
1 teaspoon rosemary
This dressing is great on potato salad!
1 teaspoon xanthan gum

Lemon Rosemary Garlic Dressing
Ingredients: 2 tablespoons red bell pepper, diced
1 cup organic, unfiltered apple cider vinegar 1 teaspoon dill
1½ cups filtered water 2 tablespoons fresh parsley, minced
½ cup lemon juice, freshly squeezed 3 teaspoons Celtic sea salt
2 tablespoons minced garlic 2 tablespoons dried rosemary, crushed or 4
½ teaspoon celery seed tablespoons fresh rosemary, finely chopped
6 tablespoons red onion, diced 1 teaspoon xanthan gum
Directions:
1. Blend all ingredients except xanthan gum.
2. Add xanthan gum and blend or shake well. Refrigerate overnight.
Roasted Garlic Vinaigrette

Ingredients: 3 teaspoons pumpkinseed oil
2 whole bulbs garlic, roasted, skins removed 3 tablespoons filtered water
1/ 3 cup lemon juice, freshly squeezed ¼ cup parsley, coarsely chopped
2 teaspoons organic, unfiltered olive oil Celtic sea salt, to taste
Mint Garlic Dressing

Ingredients: This dressing is great with Quinoa Tabouli Salad
¼ to 1/ 3 cup fresh lemon juice, to taste (start (page 85).
with less)
½ cup organic, unfiltered olive oil
1 tablespoon fresh mint leaves, minced
Mustard Vinaigrette
Ingredients: 1 teaspoon dried basil
½ cup raw, organic apple cider vinegar Celtic sea salt, to taste
¼ cup walnut oil Walnut oil is a nice substitute for olive oil in this
2 tablespoons coarse mustard recipe!

Champagne Vinaigrette
¼ teaspoon yellow mustard 1. In a bowl, whisk together the mustard and the
2 egg yolks egg yolk.
½ cup extra-virgin olive oil 2. Whisk in the vinegar then slowly drizzle in the
3 tablespoons coconut vinegar olive oil.
Juice of 1 lemon 3. Season with salt or Herbamare to taste.
1 teaspoon Celtic Sea Salt or Herbamare
Tangy Vinaigrette
2 tablespoons raw, organic apple cider vinegar After blending, allow the flavors to marry for 4
3 tablespoons organic, unfiltered olive oil hours in the refrigerator before tossing with salad
3 tablespoons walnut oil and serving.
1 teaspoon fresh thyme
2 teaspoons oregano
1 teaspoon lemon zest
Watercress Dressing
2 tablespoons lemon juice, freshly squeezed After blending the first 5 ingredients, stir in the
1 tablespoon raw, organic apple cider vinegar finely chopped watercress by hand.
½ teaspoon dried tarragon
1 bunch watercress, finely chopped

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Sauces
Learning to whip up a tasty sauce in minutes is the sign of a skillful chef. You’ll convince
even the pickiest eaters in your family to eat grain-like seeds and protein dishes when they’re
served with a simple sauce. All of the recipes here are very easy to make but be creative and
don’t limit your imagination. Try to keep a sauce in your refrigerator at all times and one
way to do that is to keep a creamy soup on hand.
Soups, especially creamy soups, such as Broccoli and Fresh Fennel (page 54) and our Creamy
Dilled Cauliflower (page 56) make wonderful sauces. You can jazz up the dilled cauliflower
soup by adding shiitake mushrooms and use it as a base in many recipes, even some of your
old family favorites.
Reserve a few cups of the Oil-Free Carrot and Cauliflower Soup (page 55), add a tablespoon
(or more) of whole-grain mustard, and serve it as a delicious new sauce. It’s very good
over steamed vegetables!
Brett’s Dipping Sauce

2 garlic cloves, minced 1. Combine garlic, scallions, mushrooms and
1 bunch of scallions, greens only, stock in a small saucepan. Slowly bring
roughly chopped mixture to a simmer. Remove from heat. Cool
for about 5 minutes.
2 ounces fresh shiitake mushrooms,
de-stemmed, minced 2. Add tamari and purée the mixture in a food
processor or blender.
1 cup homemade vegetable stock
(page 57) 3. Pour through a fine sieve or cheesecloth
into a bowl. Discard pulp. Gently stir in
½ cup wheat-free tamari
pumpkinseed oil.
3 tablespoons roasted pumpkinseed oil
This sauce has many uses. Try it as a basting liquid for chicken or when grilling fish or shrimp, or
as the name suggests, use as a dipping sauce for oven-roasted veggies. It’s also quite delicious poured
on top of anything, especially grain-like seeds (quinoa, millet and buckwheat). TIP: Do not reheat
sauce over high heat after you add the oil. Heating pumpkinseed oil will destroy its healing properties.

Hot Sauce
1 teaspoon jalapeño pepper, stemmed, 1. Blend the jalapeño pepper and garlic in a
seeded food processor until it forms a paste.
¼ cup garlic, minced 2. Add water, cilantro, salt and cumin. Process
5 tablespoons filtered water for 30 seconds. Store in refrigerator for up to
2 weeks.
1 cup fresh cilantro
1 teaspoon cumin
Cranberry Ginger Sauce

8 ounces fresh cranberries 1. Bring cranberries and ginger to boil in a
1 tablespoon fresh ginger, peeled, finely small saucepan. Cover and simmer until
chopped berries are slightly soft. Drain, reserving liquid.
1 tablespoon lemon zest 2. Add remaining ingredients to the cran-

berries, adjust sweetness as desired and chill.
2 cups filtered water
¼ teaspoon Body Ecology’s stevia liquid This recipe is versatile! Make ambrosia by
concentrate folding in young coconut kefir “cheese.” You can
add Body Ecology’s stevia liquid concentrate
1 to 2 tablespoons vanilla extract
to the reserved cranberry-ginger liquid and use
½ cup pecans or walnuts, soaked for at it to flavor drinks like young coconut kefir or
least 8 hours, coarsely chopped, then Cocobiotic and InnergyBiotic.
roasted in a dry skillet
Cranberries are an acid fruit. They can be eaten
alone on an empty stomach but they also
combine with a protein fat. (Milk kefir, coconut
kefir “cheese,” avocado, nuts, and seeds are all
examples of protein fats.) This sauce may be
eaten with a protein meal, but not if your
digestion is poor.

Corn Chutney
Ingredients: 3 garlic cloves, minced
3 tablespoons coconut oil or ghee 2 tablespoons ginger, grated
1 medium onion, chopped 3 teaspoons chili powder
6 ears corn, kernels removed 1/ 8 teaspoon cinnamon
1 red bell pepper, diced 1/ 8 teaspoon ground cloves
9 tablespoons raw, organic apple cider 1/ 8 teaspoon nutmeg
vinegar ¼ to ½ teaspoon curry powder

1 teaspoon Body Ecology’s stevia liquid 1 tablespoon arrowroot powder, dissolved
concentrate in 2 tablespoons filtered water
Directions:
1. Sauté onions in the coconut oil or ghee. Add remaining ingredients to the sauté pan except
arrowroot. Cook for 5 to 10 minutes.
2. Add arrowroot mixture and stir well. Simmer for 3 to 5 minutes. Serve warm or chilled
Presto Pesto with Pumpkin Seeds

1 garlic clove 1. Blend all ingredients in a food processor.
1 handful fresh, chopped cilantro Pulse until creamy.
2 tablespoons fresh, chopped parsley 2. Chill before serving.
1 teaspoon pumpkin seed oil Once you get the hang of making your own
1½ cups raw pumpkin seeds, soaked 8 healthy dips like this one, you’ll never miss
hours your old dressings and spreads! This pumpkin
pesto is so versatile. Alternate your favorite
Celtic sea salt to taste
herbs and spices for a new twist each time
Dash of cayenne pepper you prepare it. It’s great as a spread for wraps.
Splash of organic, unfiltered olive oil You can even add CocoBiotic and boost your
intake of friendly microbiota!

Curried Cauliflower Sauce
2 tablespoons coconut oil or ghee 1. Sauté onion, garlic, ginger, curry powder,
1 large onion, chopped and cayenne pepper in coconut oil or ghee
until the onions are translucent.
1½ teaspoons ginger, grated 2. Add cauliflower and filtered water to the
sautéed vegetables. Simmer until tender. Add
1 tablespoon curry powder, or to taste
sea salt and lemon juice.
1 cauliflower head, chopped
Freshly squeezed lemon juice, to taste
Easy Béarnaise Sauce

1 egg 1. Combine all ingredients in a blender except
1 teaspoon raw, organic apple cider vinegar coconut oil or ghee and process until smooth.
1 teaspoon mustard 2. Warm the coconut oil or ghee in a small
1 tablespoon freshly squeezed lemon juice pot and slowly add it to the sauce.
½ cup coconut oil or ghee

Luscious Lemon Butter Sauce

½ cup ghee Heat ghee and coconut oil in a small skillet.
1 tablespoon coconut oil Add onions or scallions and sauté until soft.
Add remaining ingredients, and simmer 10
2 medium onions, finely chopped, or
minutes. Serve warm.
2 small scallions, thinly sliced
1/ 3 cup freshly squeezed lemon juice To vary the flavor, you can replace the tarragon
½ teaspoon dried tarragon or 1 tablespoon and basil with ½ teaspoon of dried dill or
finely torn fresh tarragon 1 tablespoon of fresh dill.
½ teaspoon dried basil or 1 tablespoon
finely chopped fresh basil

Annmarie’s Gingery Carrot Sauce
1 tablespoon coconut oil or ghee 1. Sauté carrots and onions in coconut oil or
20 to 25 small carrots, chopped ghee. Add celery and red bell pepper and
continue to sauté. Add vegetable stock or
2 large onions, diced
filtered water to cover, and sea salt or
3 garlic cloves, minced Herbamare. Pressure cook for 15 minutes or
2½ stalks celery, chopped simmer until very soft.
1 small red bell pepper, chopped 2. Transfer mixture to a blender and purée.
Vegetable stock or filtered water Add Italian seasoning, garlic powder, ginger
2½ teaspoons Celtic sea salt or Herbamare juice and enough water to create the right
1 tablespoon Italian seasoning consistency for a sauce.
2 teaspoons garlic powder 3. Return to pan and simmer 10 to 15

minutes. Season to taste.
Ginger juice, to taste
Our thanks to Annmarie Butera for this tasty recipe!

To make ginger juice, grate the ginger, then pick up a handful and squeeze the juice into small
measuring cup.
For even more flavor, you can add a pinch of cumin, coriander, or cardamom to the carrots as they sauté.
Pesto
3 to 4 cups fresh basil 1. Purée ingredients in a blender until very
¾ cup organic, unrefined olive oil or smooth.
pumpkin seed oil 2. Serve over noodles, grains, red potatoes, a
1 teaspoon Celtic sea salt salad, or a platter of vegetables.
Zest of 1 lemon
1 lemon, juiced
3 to 4 garlic cloves
½ cup flat-leaf parsley
1 tablespoon lecithin

Mock Tomato Sauce
1 small red beet, sliced 1. Bring 2 cups filtered water to a boil. Add
6 cups of water beet slices and simmer 30 minutes. Reserve
broth, discard beets.
3 tablespoons coconut oil or ghee
4 cups red onion, diced 2. Sauté onions and garlic in oil or ghee until
golden. Add pizza seasoning and zucchini
3 tablespoons garlic, finely chopped
and continue to sauté on low heat for 5
3 tablespoons Spice Hunter pizza herb minutes. Remove from heat.
seasoning
3. Preheat oven to 400 degrees F.
1 medium zucchini, diced
4. Pierce butternut squashes in several places
2 medium butternut squashes
with a fork. Bake until very soft, approximately
2 tablespoons of Celtic sea salt 1½ to 2 hours. Slice in half and let stand until
6 cups filtered water cool enough to handle. Remove seeds. Scoop
1 cup raw, organic apple cider vinegar out squash and add to sautéed vegetables.
5. Add remaining 4 cups of water and beet
stock and simmer another 10 minutes to
marry the flavors.
6. Purée in batches in a blender or use an
immersion blender. Adjust water and salt to
desired thickness and flavor.
7. Let stand until room temperature and stir
in apple cider vinegar.
We don’t recommend tomatoes in large amounts in Stage 1 of The Body Ecology Diet, so we created
this recipe for those who love tomato sauce. Adding apple cider vinegar at the end of cooking will
more closely duplicate the acidic quality of a tomato sauce. The small amount of beet in this recipe
is added merely for color and will not cause a problem with candida or blood sugar. This sauce is
great over millet or buckwheat croquettes! Later, on special occasions you can use it on top of a
gluten-free pizza crust. No one will even know the difference.

Body Ecology’s Gluten-Free Gravy
1 medium onion, thinly sliced 1. Sauté onions and shiitake mushrooms
3 cups of shiitake mushrooms, thinly sliced slowly with 1 tablespoon of coconut oil or
ghee in a small skillet until onions are just
golden. Add garlic and cook for 1 minute.
2½ to 3 tablespoons amaranth flour Remove mixture from skillet and set aside.
2 cups vegetable stock or filtered water
2. Heat the coconut oil or ghee in the same
¼ teaspoon garlic, minced skillet and quickly stir in flour. Very slowly
1 teaspoon of Spice Hunter’s many add vegetable stock or water, stirring
seasoning blends, such as Herbs de constantly.
Provence or Deliciously Dill 3. Add seasoning blend and return onions,
Celtic sea salt or Herbamare, to taste mushrooms and garlic to skillet.
4. Add salt or Herbamare to taste.
This delicious recipe is greatly enhanced by the sautéed onions and shiitake mushrooms, which
give the gravy that rich, umami taste! It’s perfect for special occasions, such as Thanksgiving and
other holidays when a traditional gravy is needed. You can also make the gravy without the onions
and shiitakes if your meal is lighter or more casual.
Warm Fennel Compote

2 medium bulbs fennel (about 2 pounds/ 1. Toss fennel with coconut oil or ghee in a
5 cups), trimmed, minced medium saucepan. Add stock and seeds.
1½ tablespoons coconut oil or ghee Cover and cook over low heat, stirring only
2 or 3 times. Cook for 2 hours and 15 minutes
2 tablespoons vegetable stock
or until fennel is easily mashed with a fork.
¼ teaspoon fennel seed
2. Mash into a chunky purée.
¾ teaspoon Celtic sea salt
3. Season with sea salt and white pepper.
White pepper, to taste
Ladle this fragrant compote onto a dinner plate and top with a fillet of your favorite white fish
or salmon.

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Vegetables
Non-Starchy Vegetables
Starchy Vegetables
Ocean Vegetables
Vegetables are Nature’s gift of abundance. They are not only the most abundant foods on
Earth; they’re the most perfect foods nature has given us. They are rich in the vitamins and
minerals your body needs to heal, and their colors, textures, and shapes add excitement to
any meal. Whether your favorite veggies are from the land or the ocean, we’ve included
recipes that are sure to please!
Keeping It Clean!
Cleaning your store-bought veggies is a must, but a simple rinsing isn’t enough
to remove pesticides or other residue. You can purchase a vegetable wash from
your local health food store or you can make your own using apple cider vinegar.
Here’s how:
In a standard spray bottle mix equal parts of apple cider vinegar and water. Spray
your fruits or vegetables and let them sit about 4 to 5 minutes, then rinse and
dry. Larger amounts of produce like kale, Brussels sprouts or cabbage can be
soaked in a bowl of water with an equal amount of apple cider vinegar for several
minutes. Rinse before preparation or storage.
If you’ve purchased organic fruits and vegetables they don’t need washing. A
healthy “biofilm” will have formed on the surface that was created by the
beneficial bacteria and yeast to protect the plant while it was growing. This
biofilm contains beneficial bacteria that will help create a robust diversity of
beneficial microbes in your digestive tract. The visible white layer of film on a
plum, for example, is a biofilm.

NON-STARCHY VEGETABLES
Non-starchy vegetables form excellent combinations with just about every other food.
They’re alkalizing, full of vital nutrients and antioxidants, and are protective against all
diseases, even cancer. Combine them with oil, butter, or ghee; animal protein or eggs; grains,
grain-like seeds or nuts and seeds; or starchy veggies like acorn squash or red potatoes. Even
sour fruits such as lemons or limes go well with non-starchy vegetables. Basically, they should
be eaten at every meal including breakfast!
Swiss Chard with Lemon

2 pounds Swiss chard 1. Wash chard thoroughly, remove stems from
1 tablespoon coconut oil or ghee leaves. If using stems, finely chop them.
½ teaspoon cumin 2. Heat coconut oil or ghee in a deep sauté
2 garlic cloves, chopped pan over medium heat. Add cumin seeds and
cook, stirring, for 1 minute. Add garlic and
½ lemon, sliced thin, then cut in half moons
chard stems, and cook 3 minutes. Stir in
¼ cup vegetable stock (page 57) or lemon slices.
filtered water
3. Add half of the chard leaves and allow
Body Ecology’s stevia liquid concentrate, them to wilt before adding the other half.
to taste Add water or vegetable stock and sea salt and
Celtic sea salt, to taste cook 1 to 2 minutes. Remove from heat. Stir
in 1 to 3 drops of stevia liquid concentrate
and sea salt to taste.
Broccoli and Sweet Pepper Sauté

2 pounds broccoli florets 1. Lightly steam broccoli florets and set aside.
2 tablespoons coconut oil or ghee 2. Sauté onions in coconut oil or ghee for
½ sweet onion, chopped about 5 to 7 minutes, or until golden around
1 red bell pepper, seeded, cut into strips the edges.
3. Add pepper strips and sauté for an addi-
tional 3 to 5 minutes, or until peppers begin
to soften.
4. Add broccoli, stir thoroughly, and cook
until tender.

Cabbage and Collards
5 tablespoons coconut or ghee 1. Heat 4 tablespoons coconut or ghee over
4 cups yellow onions, sliced medium-low heat in a large sauté pan. Cook
the onions, stirring occasionally, for approx-
2 bunches collard greens, chopped
imately 45 minutes or until caramelized. Set
1 large head green cabbage, chopped aside.
2 carrots, peeled and chopped into small
2. Meanwhile, bring 2 cups of water to a boil
chunks
in a medium stockpot. Add collard greens,
2 cups water carrots, onions and 1 tablespoon coconut oil
Celtic sea salt, to taste or ghee. Cover, reduce heat, and simmer for
45 minutes, or until tender. Stir occasionally
and add water if needed.
3. Stir in caramelized onions, sea salt and
garlic powder. Cover and cook 5 to 10 more
minutes until onions are heated through.
Serve immediately.
Claire’s Classy Carrots

8 medium carrots, trimmed, cut on the 1. Place carrots in a saucepan and cover with
diagonal into half-inch half-moons filtered water. Cook, covered, until just tender.
Filtered water Drain and set aside.
2 tablespoons coconut oil or ghee 2. Lower heat and add coconut oil or ghee to
the empty carrot pan. Add the orange
¼ to ½ teaspoon Frontier Herb orange
flavoring, orange zest, and stevia to taste.
flavoring or a few drops of essential ther-
apeutic orange oil 3. Gently toss the carrots in the orange
mixture then turn off the heat. Add the
Zest of one small orange
parsley, Herbamare and lemon juice, toss
Body Ecology’s stevia liquid concentrate, 4
again, and serve immediately.
to 6 drops or to taste
¼ cup fresh parsley, finely chopped
¼ teaspoon freshly squeezed lemon juice
Herbamare to taste

Easy Collard Greens

1 bunch collard greens, washed, leaving 1. Strip leaves from stems and set stems aside.
some water on the leaves Stack the leaves, roll, and slice cross-wise into
1 teaspoon Celtic sea salt half-inch strips.
2 tablespoons olive oil 2. Heat a large stockpot over medium-low

heat. Add handfuls of greens while stirring;
When you have a lot of things going on in the they will cook down quickly because of the
kitchen, it’s nice to have this great fix-it and residual water. Immediately sprinkle with salt
forget-it recipe! Because this is such a basic and drizzle olive oil over the top of the greens
recipe, it is very easy to add your own special but do not stir. Cover and turn the heat to a
touches. Some people like onions and others a very low setting.
little hot pepper. Whatever you add, we are sure 3. Cook 45 minutes, or until greens are very
you’ll have great results! tender. When necessary, add just enough
water to keep the greens moist.
Garlicky Green Beans

2 pounds green beans, trimmed and cut 1. Steam green beans. When tender, remove
in half from heat, cover and set aside.
3 tablespoons olive oil, coconut oil or ghee 2. Melt olive oil, coconut oil or ghee in a sauté
4 large garlic cloves, minced pan over medium-low heat. Sauté beans and
garlic together and season with sea salt
according to taste. Serve hot.
Roasted Asparagus
1 pound asparagus, trimmed and peeled 1. Preheat oven to 350 degrees.
2 tablespoons coconut oil or ghee 2. Toss asparagus with garlic and coconut oil
2 garlic cloves, minced or ghee.
Celtic sea salt, to taste 3. Arrange asparagus spears on a rimmed
baking sheet and sprinkle with sea salt. Roast,
turning occasionally, until asparagus is tender,
approximately 25 minutes. Serve immediately.

Kale Sauté
1 bunch kale, coarsely chopped 1. Strip kale leaves off the stalks. Discard stalks
2 cups filtered water and coarsely chop leaves.
2 teaspoons coconut oil or ghee 2. Bring filtered water to a boil, add kale, and
2 celery stalks, diced cook over high heat for no more than 5
minutes. (If you overcook kale, it will go from
sweet to bitter!) Drain kale and set aside.
¼ cup red bell pepper, diced
3. Heat coconut oil or ghee in skillet over
medium heat. Add celery and sauté 3 to 4
Raw, organic apple cider vinegar (optional) minutes. Add garlic and red pepper. Cover
and cook for 2 minutes.
4. Stir in kale and cook until fully heated.
Season with sea salt.
5. Just before eating, sprinkle with apple cider
vinegar. Serve hot.
Red Slaw
16 cups red cabbage, shredded, parboiled, Mix all ingredients in a large bowl and toss
chilled thoroughly.
4 cups carrots, sliced
This makes a picnic-worthy quantity, but if your
1 cup green onion, chopped crowd is small you can easily halve the recipe.
2 tablespoons garlic cloves, minced
3 cups raw, organic apple cider vinegar
1 cup organic, unfiltered olive oil
Celtic sea salt to taste
Why Soak Nuts?

Nuts on The Body Ecology Diet are always presoaked for about 8 hours, to elim-
inate the phytic acid. Phytic acid is present in all grains, beans, nuts and seeds.
It’s called an “anti-nutrient” because it binds to minerals like zinc, magnesium
and calcium preventing their absorption. Soaked nuts are an interesting flavor,
but many people prefer to dehydrate them or toast them in an oven at a very
low heat until they are a little crispy.

Dijon Roasted Brussels Sprouts

¼ cup coconut oil or ghee 1. Preheat oven to 400 degrees.
2 tablespoons creamy white mustard 2. Whisk first four ingredients together in
2 tablespoons Lakanto sweetener medium-size bowl. Add Brussels sprouts and
1 teaspoon wheat-free tamari toss to coat.
2 pounds Brussels sprouts, cored and 3. Spread sprouts evenly on a baking sheet
quartered and roast until cores are tender, approximately
25 minutes. Stir sprouts and rotate pan
halfway through cooking time. Serve hot.
Grilled Brussels Sprouts

1 pound Brussels sprouts, trimmed at the 1. Prepare the grill for direct cooking over
root end, halved if large low heat (250 to 350 degrees) and preheat a
1 tablespoon coconut oil or ghee cast iron grill pan.
1 teaspoon fresh thyme, finely chopped 2. In a medium bowl mix the coconut oil or
ghee with the spices. Add the Brussels sprouts,
1 teaspoon raw, organic balsamic vinegar
and turn to coat evenly.
½ teaspoon Celtic sea salt or Herbamare
to taste 3. Spread the sprouts in a single layer on the
grill pan. Grill until crisp-tender, about10 to 15
Zest of 1 lemon
minutes. Turn the sprouts several times, keeping
the lid on the grill closed as much as possible.
When you grill Brussels sprouts until they are
barely tender, they develop a lovely, subtle 4. Transfer to a serving bowl and add the
sweetness. Look for the smallest buds possible lemon zest and balsamic vinegar. Toss to coat
so that they cook quickly, or cut them in half. evenly. Season with sea salt or Herbamare.
Serve warm.
Sautéed Kale with Garlic

2 tablespoons olive oil, coconut oil, or ghee 1. Place chopped kale in large mixing bowl and
1 large bunch of kale, washed, leaving water knead with hands to break up fibers in kale.
on the leaves, coarsely chopped 2. Heat olive oil, coconut oil, or ghee in large
3 to 4 garlic cloves, coarsely chopped skillet. Add kale, garlic and sea salt and sauté
over low heat until kale wilts. Reduce heat as
much as possible, cover skillet, and continue
to let kale “sweat” until tender, approximately
35 to 45 minutes. Serve hot.

Roasted Cauliflower and Brussels Sprouts
1 medium head of cauliflower, cut into 2. Steam cauliflower and Brussels sprouts for
small ½-1 inch florets 4 to 6 minutes. Place cauliflower and Brussels
2 cups Brussels sprouts, trimmed and sprouts in a large bowl, let cool. Drizzle
halved lengthwise coconut oil or ghee on top, and then add
garlic, rosemary and sea salt.
½ to 1 teaspoon dried rosemary 3. Spread vegetables in single layer on an oiled
roasting pan. Roast until vegetables are tender
½ to 1 teaspoon Celtic sea salt
and crispy on the edges, approximately 15 to
20 minutes.
This recipe looks beautiful on the plate and
has a rich, caramelized flavor! 4. Serve hot or at room temperature.
Stir-Fried Cabbage with Daikon and Carrots

1 tablespoon coconut oil or ghee 1. Heat coconut oil or ghee in a large skillet or
2 carrots, julienned wok over medium-high heat. Add carrots,
daikon, scallions and garlic, and cook for 1
1 3-inch to 4-inch piece daikon, julienned
minute, stirring constantly. Add cabbage and
5 scallions, chopped stir-fry for 2 minutes. Add water, salt and thyme.
1 to 2 garlic cloves
2. Cover and cook for 5 to 8 minutes, stirring
6 cups finely shredded green cabbage occasionally, until cabbage is tender. Reduce
2 tablespoons filtered water heat if necessary.
Celtic sea salt, to taste 3. Transfer to a serving dish, sprinkle with
¼ teaspoon dried thyme lemon juice, and serve immediately.
1 teaspoon fresh lemon juice, or to taste
Your family will love the taste of this stir-fried
cabbage! It’s crisp and sweet, and the lemon
adds a tangy finish.

Savory Red Chard with Garlic

1 bunch red chard, stems removed and 1. Heat coconut oil or ghee in a saucepan.
chopped Add garlic, cumin and paprika and sauté 30
Filtered water seconds, being careful not to overcook the
spices.
1 to 2 tablespoons coconut oil or ghee
2. Add chard stems and sauté until soft. Add
chard leaves and continue to cook until they
½ teaspoon cumin
soften, about 3 minutes. (Add a few table-
½ teaspoon paprika spoons of filtered water if pan is dry.)
1 tablespoon lemon juice 3. Season to taste with lemon juice and sea
Celtic sea salt, to taste salt. Serve hot.
Simmered Greens
1 tablespoon coconut oil or ghee 1. In a large stockpot, melt coconut oil or ghee
1 red onion, sliced and sauté onions until soft. Add garlic, ginger,
and greens. Continue to cook for 3 to 5
2 garlic cloves, crushed
minutes, or until greens darken in color.
1 tablespoon fresh ginger, minced
2. Add stock and water. Bring to a boil and
2 bunches collard greens, stems removed
boil for 1 minute. Lower heat to medium and
and roughly chopped
allow to simmer for 20 minutes, or until about
1 quart homemade vegetable stock half of the water evaporates.
(page 57)
3. Add cabbage and cook an additional 20
2 cups filtered water minutes, or until cabbage is thoroughly
1 head cabbage, thinly sliced cooked and most of the cooking liquids have
evaporated.

Spinach with Almonds
2 tablespoons olive oil, coconut oil or ghee 1. Sauté chopped almonds in 1 tablespoon
2 tablespoons almonds, soaked for at least of coconut oil or ghee. When lightly browned,
8 hours, chopped remove from pan and set aside.
½ onion, diced small 2. Melt the remaining tablespoon of coconut

oil or ghee in large pot. “Sweat” onions over
1 one-pound bag of fresh spinach
low to medium heat for 3 to 4 minutes. When
2 teaspoons freshly squeezed lemon juice
partially translucent, turn to low heat and
Celtic sea salt, to taste add fresh spinach. Cover and cook. Stir occa-
sionally as spinach reduces.
3. Add almonds and lemon juice to the
spinach and sprinkle with sea salt. Serve
immediately.
Stir-fried Carrots with Lime and Cumin

2 tablespoons coconut oil or ghee 1. Cook mustard seeds in coconut oil or ghee
2 teaspoons mustard seeds in a wok until seeds pop, about 1 or 2 minutes.
Add chiles, cumin seeds, and garlic. Stir until
½ fresh Serrano chile, minced
garlic begins to brown.
3 small dried Thai or other small chiles
2. Add carrots, stirring until warmed through,
1 teaspoon cumin seeds
approximately 5 to 7 minutes. Squeeze lemon
1 garlic clove, minced or lime over the carrots and sprinkle with
1½ pounds carrots, grated chives. Remove from heat and season with sea
Juice of 1 lime or ½ lemon salt. Remove the dried chiles. Serve hot or cold.
1 bunch fresh chives, chopped
If you prefer a more “smoky” chile taste you
1 teaspoon Celtic sea salt or to taste can use ¼ of a dried ancho chile in place of the
Thai chiles.

Turnips with Spinach and Garlic

3 tablespoons coconut oil or ghee 1. Sauté turnips in 2 tablespoons of coconut
2 pounds turnips, peeled and diced oil or ghee for 3 minutes. Remove from pan
with a slotted spoon. Add garlic and spinach.
Sauté for 30 seconds or until moisture from
1 cup spinach, chopped spinach evaporates. Remove from pan.
1 onion, chopped
2. Sauté onion in remaining tablespoon of
¾ cup homemade vegetable stock coconut oil or ghee for 5 minutes until onion
(page 57) or filtered water begins to brown.
Celtic sea salt, to taste 3. Add vegetable stock or filtered water, bring
to a boil. Add turnips and cover. Lower heat
and simmer for 15 minutes.
4. Add spinach, cook for an additional 5
minutes or until turnips are tender. Season
to taste with sea salt.
Yellow Squash with Carrots, Syrian Style

1 tablespoon coconut oil or ghee 1. Trim carrots and squash and cut into
1 onion, chopped ½ inch slices.
½ pound carrots 2. Sauté onion in coconut oil or ghee for
½ pound yellow summer squash 5 minutes, or until golden brown. Add carrots
and squash and sauté for 2 minutes.
½ pound zucchini
3. Add water, mint, garlic and Lakanto. Cover
½ cup filtered water
and cook over medium heat for 5 minutes,
1½ teaspoons dried mint
or until vegetables are tender.
2 garlic cloves
4. Remove from heat, add lemon juice, and
1 tablespoon Lakanto season with sea salt according to taste.
2 tablespoons freshly squeezed lemon juice Serve hot.

Curry Cauliflower “Mashed Potatoes”
1 to 2 tablespoons coconut oil or ghee 1. Sauté onion, garlic, ginger root, curry
1 large onion, chopped powder, and cayenne pepper in coconut oil
or ghee to soften and blend flavors. Add cauli-
flower and filtered water. Simmer or pressure
1½ teaspoons fresh ginger root, grated cook until tender.
1 tablespoon curry powder, or to taste
2. Mash ingredients using a potato masher.
3. Add sea salt, Herbamare or Trocomare and
1 head of cauliflower, chopped
lemon juice, according to taste.
¼ cup filtered water
Celtic sea salt, Herbamare, or Trocomare,
to taste
Lemon juice, to taste
Super Savoy Cabbage and Celery Stir-Fry

1 tablespoon coconut oil or ghee 1. Heat coconut oil or ghee in a large skillet
2 garlic cloves, minced or wok over high heat. Add garlic and cook
for 5 to10 seconds. Add celery and stir vigor-
2 celery stalks, thinly sliced
ously for 30 seconds. Add cabbage and stir-
6 cups savoy cabbage, shredded fry approximately 1 minute.
Pinch Celtic sea salt
2. Sprinkle with sea salt, reduce heat to
Raw, organic apple cider vinegar or lemon medium-high, cover, and cook for approxi-
juice, to taste mately 2 more minutes. Stir a few times to
avoid burning.
3. Remove from heat when cabbage is bright
green and slightly crunchy. Serve with a splash
of apple cider vinegar or lemon juice.
Stir-frying is a healthy way to prepare a meal

and lightly cooking these vegetables preserves
their essential nutrients.

Sweet and Sour Cabbage

1 tablespoon coconut oil or ghee 1. Heat coconut oil or ghee in stockpot over
1 large Vidalia or other sweet onion, medium heat. Sauté onion until translucent
julienned and lightly caramelized. Add both types of
cabbage and mix well.
1 head of cabbage, cored, julienned
2. Mix Lakanto with apple cider vinegar and
1 head of red cabbage, cored, julienned
dissolve thoroughly. Add the Lakanto and
½ teaspoon coriander
apple cider vinegar mixture to vegetables.
½ teaspoon cardamom Season with the dry spices. Cover and simmer
½ cup raw, organic apple cider vinegar over medium-low heat. Stir frequently until
1 teaspoon Lakanto cabbage is soft and fragrant.
This quick and delicious dish can be added to

any meal! The sweetness comes from no-calorie
zero-glycemic Lakanto. This is great as a side
dish with turkey sausages.

STARCHY VEGETABLES
Starchy vegetables can provide a hearty, comforting meal that really hits the spot, especially
during cold winter months! You can enjoy red-skin new potatoes, water chestnuts, winter
squash, artichokes, Jerusalem artichokes, and English peas as entrees, but take care to combine
them only with the four B.E.D. grain-like seeds and non-starchy vegetables. Red-skin potatoes
are the only potatoes on The Body Ecology Diet (feel free to eat the skins). Sweet corn is
only mildly starchy when cooked; when eaten raw, it is a non-starchy vegetable. Lima beans
digest best when combined with non-starchy veggies. Remember to never eat too many
starchy veggies in one meal, and do limit yourself to one helping of grain. If you’re still
hungry, eat more alkaline-forming land or ocean vegetables.
Gingery Quinoa and Potato Patties

¾ cup red or sweet potatoes, peeled 1. Cook red or sweet potatoes in boiling water
1 cup quinoa, soaked for 8 hours, cooked until very soft, about 15 minutes. Drain and
set aside to cool.
Filtered water
1 cup kale, chopped fine 2. Preheat oven to 400 degrees.
½ cup carrot, finely shredded 3. Combine all ingredients in a large bowl.

Using your hands or a wooden spoon, blend
1/ 3 cup celery, finely chopped
until ingredients hold together. Form into
1/ 3 cup quick-cooking oats
patties about 4 inches in diameter and ¾-
¼ cup frozen peas, thawed inch thick.
2 tablespoons red onion, finely chopped 4. Arrange on parchment paper and bake for
1 tablespoon garlic, minced 15 minutes. Turn patties and bake for another
2½ teaspoons fresh ginger, peeled, grated 15 minutes until browned.
¼ teaspoon fine sea salt
Curried Indian Potatoes and Cauliflower

2 tablespoons coconut oil or ghee 1. Heat coconut oil or ghee in a large pot. Add
2 medium onions, diced onions and cook until translucent. Add
potatoes and continue to cook over high heat
8 cups red-skin potatoes, diced
until almost soft. Add cauliflower, Trocomare,
1 head cauliflower, cut into small florets curry powder and filtered water. Reduce heat,
2 teaspoons Trocomare or Herbamare cover, and cook until vegetables are tender.
1 teaspoon curry powder Stir in mint leaves. Blend mixture well.
1 cup filtered water 2. Serve hot or at room temperature.
¼ cup mint leaves, julienned

STARCHY VEGETABLES
Butternut Squash and Potato Mash

1 butternut squash (approximately 1. Preheat oven to 400 degrees.
2 pounds), halved lengthwise, seeded 2. Place squash cut side down in baking pan.
Filtered water Add 1 cup filtered water and bake 40 to 45
1 pound red-skin potatoes minutes until squash is tender when pierced
with a fork. Remove from oven, and set aside
1 tablespoon Celtic sea salt
until cool enough to handle.
3. Steam or boil potatoes and add 1 teaspoon
1 tablespoon fresh rosemary, chopped
of sea salt. When tender, remove from heat
1 teaspoon fresh thyme, chopped and drain.
4. Scoop out warm squash and combine with
potatoes.
5. Heat coconut oil or ghee in small sauté
pan. Add rosemary and thyme and stir for
approximately 1 minute until herbs release
aroma. Add the ghee, herbs, and remaining
salt to squash and potatoes.
6. Mash ingredients to desired consistency.
Serve warm.
Potato-Stuffed Peppers (Bharwaan Mirchee)

1½ pounds red-skin potatoes, peeled 1. Preheat oven to 400 degrees.
8 small red bell peppers 2. Cook, drain, and mash potatoes.
1 teaspoon coriander seeds 3. Cut “caps” off of bell peppers and scoop
1 teaspoon cumin seeds out seeds. Set aside.
¼ teaspoon cayenne pepper 4. Toast coriander and cumin seeds in a dry
1 tablespoon fresh mint, chopped skillet until fragrant, about 1 to 2 minutes.
½ hot, fresh green chile, seeded, minced Grind with a mortar and pestle and add to
mashed potatoes.
2 teaspoons fresh cilantro, chopped
1 lemon or 2 limes, juiced 5. Add remaining ingredients to the potatoes
and stir well.
6. Fill peppers with potato mixture and bake
for 30 minutes, or until peppers are tender.

OCEAN VEGETABLES
With the exception of sushi, most of us have had little experience with eating “seaweed,”
which is unfortunate because there is so much good packed into even a small amount of
ocean veggies! Unlike our depleted soil, the sea is rich in minerals and trace elements. Vegetables
harvested from the ocean are a significant source of calcium, magnesium and iron, and they’re
one of the few vegetable sources of vitamin B12. Also, red and green seaweeds are the best
inexpensive source to provide your daily iodine requirements. Rich in soluble fiber, ocean
vegetables can help you feel full, aid your digestive processes, and promote the growth of
microflora in your gut. You will be very surprised by how tasty these gifts from the sea can
be. We encourage you to be adventurous and try these wonderful recipes!
Cucumber, Wakame, and Red Pepper Salad

½ ounce dry wakame 1. Cover wakame with filtered water and soak
Filtered water for 15 minutes.
4 large cucumbers, peeled, very thinly 2. Sprinkle Herbamare or sea salt on
sliced cucumbers and allow to rest for several
minutes to release their liquid. Drain.
2 teaspoons Herbamare or Celtic sea salt
1 large red bell pepper, diced 3. Drain wakame and discard the soaking
water. Remove and discard wakame “stem,”
1 small red onion, finely diced
chop, and add to cucumbers. Add diced red
1/ 3 cup raw, organic apple cider vinegar bell pepper and red onion.
2 tablespoons organic, unrefined flax seed
4. Toss salad with apple cider vinegar and oil.
oil or pumpkin seed oil
Hijiki with Onions and Carrots

2 ounces dry hijiki 1. Cover hijiki in filtered water and soak for 15
Filtered water minutes. Drain and discard soaking water. Chop.
1 large onion, diced 2. Sauté onion in coconut oil. Add carrots
2 large carrots, diced and hijiki. Cover with water and simmer for
45 minutes to 1 hour, checking occasionally
1 teaspoon coconut oil
to make sure water has not evaporated.
3. Add sea salt to taste during the last 10
minutes of cooking.
Arame is a nice substitute for the hijiki in this recipe! You can also stir in some just-cooked, diced
red-skin potatoes and/or steamed peas right before serving.
To create one of our most popular salads, we chill this basic recipe, toss with leafy lettuce and top
with The Body Ecology Diet Salad Dressing (page 94).

OCEAN VEGETABLES
Agar-Jelled Butternut Squash

3 cups filtered water 1. Place filtered water and agar flakes in a pot.
5 to 6 tablespoon agar flakes Bring to a boil, stirring frequently to dissolve
the flakes. Add squash, onion, and sea salt or
1 small onion, diced
Herbamare. Reduce heat to medium-low and
4 cups butternut squash, diced simmer until tender.
1 teaspoon Celtic sea salt or Herbamare
2. Purée in a blender until smooth. Add dill.
½ teaspoon dried dill
3. Pour hot purée into oiled gelatin mold.
Refrigerate until set.
You can substitute carrots, broccoli, or cauli-
flower in place of squash. Top with your favorite 4. Slice and serve garnished with parsley, thinly
salad dressing! sliced red bell pepper strips, and a dollop of
Classic Homemade Mayonnaise (page 94).
For a spicier version, add 1 teaspoon Spice
(A pinch of curry and/or ginger can be added
Hunter curry seasoning.
to the mayonnaise.) A good vinaigrette also
For a sweeter version, use 1 teaspoon Frontier makes a nice topping. Sprinkle slivers of
Herbs butterscotch alcohol-free extract and Body toasted, sprouted almonds on top.
Ecology’s stevia liquid concentrate, to taste.
Sea Palm and Zucchini Salad

3 ounces dried sea palm 1. Soak sea palm until soft. Rinse and chop
2 scallions, greens only, chopped into large pieces.
1 zucchini, diced 2. Toss the sea palm with remaining ingre-
½ carrot, minced dients in a large bowl and allow the salad to
marinate for 2 to 3 hours before serving.
½ daikon radish, finely diced
¼ red, yellow or orange bell pepper,
minced
2 tablespoons fresh ginger, grated
3 tablespoons Dijon mustard

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Grain-Like Seeds
A whole new world of exciting flavors will open up for you and your family when you
explore recipes for the four Body Ecology grain-like seeds: millet, quinoa, buckwheat, and
amaranth. You may be used to eating a lot of wheat and rice, as well as breads and cereals,
but if you try our recipes with an open mind your cravings for these “common” breads and
grains will diminish and then totally disappear.
Try to eat a meal with these grain-like seeds (with vegetables, of course!) at least once a day.
When soaked and then cooked with herbs, vegetables, and seasonings, these healing grains
become even more flavorful.
As a rule, soaking these grains in water for 8 hours before cooking is a must to remove the
phytic acid. Doing so makes them easier to digest. Be sure to wash them well: quinoa has a
bitter outer coating, and millet tends to carry a lot of “dirt.” Use a very fine mesh strainer
(particularly for amaranth and quinoa), and rinse these seeds under running water for a
couple of minutes before cooking.
The basic water-to-grain/seed ratio is 2 to 1 for quinoa and buckwheat, although it can vary
according to taste, recipe, and method of cooking (e.g., pressure cooker). A 3 to 1 ratio of
water-to-grain/seed is better for amaranth and millet.
You will add sea salt to most of these grain dishes, but salt is particularly important when
cooking buckwheat. Buckwheat is acid forming and needs salt in the cooking water to make
it more alkaline. Of course we recommend Celtic sea salt from Selina Naturally™!
Roasting millet and quinoa before cooking brings

Roasting Millet out a particularly good, nutty taste.
or Quinoa In addition to the recipes in this section, here are
Pour soaked and rinsed seeds into a some suggestions for simple ways to use The Body
dry skillet over very low heat and stir Ecology Diet grain-like seeds:
slowly until the grain dries and you
Make cream of buckwheat or quinoa flakes sweet
smell a nutty aroma. (Millet will not
with stevia, cinnamon, vanilla, and ghee. Or for
brown.)
a more savory flavor, toss in some small squares
of nori as the grains cook. Make amaranth with
dulse then add ghee and a pinch of cayenne
pepper. Serve quinoa or amaranth sautéed in olive
oil with carrots, peas, and onions. All of the grain-

like seeds are very compatible with red potatoes. Mash potatoes and buckwheat with herbs
and make patties or croquettes to sauté in coconut oil. Buckwheat also goes well with corn,
cabbage, onions, and many of the organic herbal seasoning blends.
For summertime lunches, toss pre-cooked millet or quinoa into a fresh green salad or with
a cooked vegetable dish served at room temperature.
You can make any number of sauces from puréed Body Ecology soups, such as Creamy
Dilled Cauliflower (page 56), or try Annmarie’s Gingery Carrot Sauce (page 109). Spoon
them over any of the grain-like seeds and enjoy!
Oxalates in Grain-like Seeds

Oxalates are a plant poison that is naturally found in the roots, leaves and stems of some of
the most nutritious vegetables. Think of oxalates as thousands of tiny shards of glass with
pointy edges that discourage insects from eating the plant. Generally oxalates are not harmful
to humans because our intestinal microbiota eat them and they leave the body in our stools.
But if antibiotics have destroyed the microbiota and/or if you have a leaky gut from a high-
sugar, high-fat diet and chronic stress, these glass-like shards can cause problems. Until your
gut lining is healed and you have reestablished a healthy inner ecosystem on The Body
Ecology Diet you’ll want to be on a medium to low-oxalate diet.
When you have a systemic candida infection, your oxalate consumption should be minimized.
Some people will need to avoid them entirely. While the connection between oxalates and
yeast infections is not yet fully understood, having candidaisis makes you more sensitive to
oxalates and eating them can make your symptoms more acute. The Body Ecology Diet is
a sugar-free, gluten-free probiotic diet that will help you conquer the candidiasis. Until you
do your motto is: Don’t count calories, count oxalates.
Foods high in oxalates include chocolate, spinach, unfermented soy foods, sweet potatoes,
nuts and seeds. Ideally they should be completely avoided. These foods are also very high in
copper. If you suffer from Hashimoto’s or hypothyroidism, they can disrupt the balance
between zinc and copper causing a zinc deficiency and symptoms of fatigue and hypothyroidism.
For more information, we suggest reading Why Am I Always So Tired? by Anne Louise Gittleman.
Because they are seeds, quinoa, millet, amaranth and buckwheat are also high in oxalates,
which is why we have included this information on oxalates in this section. In the beginning
you may want to skip these grain-like seeds altogether. See how you feel when you eat them.
However, avoiding the oxalates in the four nourishing grain-like seeds is simple: first soak

them, then boil them. The recipe “Heavenly Quinoa Hash” on page 148 has an example of
how to do this.
Oxalates are best known for causing kidney stones, but other common symptoms include
extreme fatigue, fibromyalgia, and pain (especially in the eye, muscles and joints, and when
urinating). Sandy stools are another sign of oxalate damage. People with COPD, asthma,
cystic fibrosis, Hashimoto’s disease, hypothyroidism, vulvodynia or genital pain should be
on a low-oxalate diet.
Why Not Skip the Oxalobacter formigenes is the primary eater of

Grain-like Seeds? oxalates and becomes a resident in the inner
ecosystem of babies when they begin crawling.
You certainly can, but you will find O. formigenes is easily destroyed by antibiotics
that grains and grain-like seeds, and rarely recolonizes. It is an oxygen-loving
properly prepared, add fiber to your bacterium and is not found in fermented foods
diet and help feed friendly bacteria.
and is not available as a supplement. Fortunately
The fiber helps hold water to soften
a few other bacteria have the genes to consume
your stool and provides bulk that helps
oxalates, including Bifidus lactis, Bifidus infantis
with elimination. A robust, diverse gut
microbiome is very important in order and Lactobacillus plantarum. Cultured vegetables
to metabolize carbohydrates. The made with the BE starter have an abundance of
bacteria chew them up and spit them L. plantarum so when you eat plant foods have
out as important fatty acids including a serving of fermented veggies too.
butyric acid, which helps keep your
gut lining healthy. The thyroid, The Bottom Line: Avoid high oxalate foods until
adrenals, brain and intestines are your leaky gut has healed, your yeast infection
healthier when you eat small amounts is under control, and you have established a
of complex carbs and grain-like seeds. healthy inner ecosystem by eating fermented
Be sure to eat them with fermented foods rich in the oxalate-eating bacteria L. plan-
foods and drinks. The bacteria will not tarum. Take probiotic supplements, especially
only help digest them, they will also Bifidus infantis and Bifidus lactis. Lastly, enjoy
eat the sugars in these fiber-rich foods. the recipes here! If you believe you are sensitive
to oxalates become an “oxalate accountant” and
Eventually you can add real grains to
count the total amount of oxalates you consume
your meals such as whole oats, barley
and various rices. (GABA rice and red in a day—ideally under 40 to 60 milligrams).
rice are tasty varieties.) Remember to For more information on oxalates and a chart
soak them and cook slowly as if you about high, medium, and low oxalate foods, join
were making porridge and combine the Yahoo group called Trying Low Oxalates
with lots of vegetables to ensure that owned by Susan Owens.
your meal is more alkaline.

Cooking Grain-Like Seeds to Reduce Oxalates
To eliminate the oxalates in grain-like seeds simply boil them in a pot of hot water like you
would pasta.
INSTRUCTIONS:
1. Soak seeds 8 hours or overnight in water, pour off soaking water, rinse and drain.
2. Bring a large pot of water to a rolling boil and add sea salt.
3. Add soaked grain-like seeds to boiling water.
4. Cook for appropriate amount of time (see cooking times below) then drain into a colander
that has very small holes. Rinse under hot water if desired. They are now ready to eat.
5. Quinoa and millet can also be placed in a hot cast iron skillet at this point and roasted if
desired.
Other ways to use the pot-boiled seeds:

• Chill, add vegetables and a salad dressing and make them into a grain/seed salad.
• Shape them into croquettes and sauté in ghee or coconut oil then serve with a gravy
or sauce.
Boiling times to reduce oxalates:

• Quinoa cooks in 11 minutes.
• Millet, buckwheat and amaranth cook in 15 minutes.
Autism and Oxalates

Children with autism are often very sensitive to oxalates, but some parents have found
that suddenly eliminating all oxalates from an autistic child’s diet often makes the
initial oxalate symptoms return. This is caused by the body’s attempt to eliminate them
all at once (“dumping”). To avoid this, reduce the amounts of dietary oxalates each
day, slowly eliminating them entirely over a year’s time. However, at Body Ecology we
have found that if enemas and colonics are done when the symptoms of oxalate dumping
are noted, this prolonged withdrawal should not be necessary. Children on the autistic
spectrum struggle with methylation problems and cannot clear toxins easily. The body
can eliminate some oxalates through the lungs and skin, and having a healthy liver
that can clear these toxins is important, but ultimately toxins must be eliminated in
the stool, which is why we encourage the use of home enemas and colon hydrotherapy.

Basic Amaranth—Pressure Cooked
1 cup amaranth, soaked for at least 8 hours 1. Combine the amaranth, water, and sea salt in
2 cups filtered water pressure cooker. Adjust heat to maintain high
pressure and cook for 6 minutes.
¼ teaspoon Celtic sea salt, or to taste
1 tablespoon coconut oil or ghee (optional) 2. Reduce pressure with a quick-release method.
Remove the lid, tilting it away from you to allow
To cook amaranth without using a pressure any excess steam to escape.
cooker, simply add the soaked seeds to 2 cups 3. Stir well, adding coconut oil or ghee, if desired.
of boiling water and cook for 15 minutes. If the mixture is too thin, simmer while stirring
constantly until thickened, about 30 seconds.
Basic Buckwheat
1 cup buckwheat, soaked for at least 8 hours 1. Rinse soaked buckwheat in a strainer.
2 cups filtered water 2. Bring water and salt to a boil in a saucepan.
1 teaspoon Celtic sea salt, or to taste 3. Add buckwheat, cover, and reduce heat. Simmer
until all the water is absorbed, approximately 15
minutes.
For a rich, nutty flavor, toast buckwheat (with or without organic, unrefined coconut oil or ghee) in a
skillet, stirring constantly, before adding to the water.
Basic Millet
1 cup millet, soaked for at least 8 hours 1. Rinse soaked millet in a strainer.
3 cups filtered water 2. Bring water and salt to a boil.
1 teaspoon Celtic sea salt, or to taste 3. Add millet, cover, and reduce heat. Simmer for
25 to 30 minutes.
4. To increase fluffiness, remove from heat and let
stand covered for 5 to 10 minutes.
For an even more delicious flavor, roast millet in a heavy skillet until millet has a nutty aroma. For fluffy
millet, boil water and salt before adding millet. If you start grains or grain-like seeds in cold water, they
become creamier and sticky.

Basic Quinoa
1 cup quinoa, soaked for at least 8 hours 1. Rinse soaked quinoa in a strainer.
2 cups filtered water 2. Bring water and salt to a rapid boil in a saucepan.
1 pinch Celtic sea salt 3. Add quinoa, cover, and reduce heat. Simmer
until all the water is absorbed and the grains
For a rich, nutty flavor, toast quinoa in a skillet, become translucent and pop open, approximately
stirring constantly, before adding to the water. 15 to 25 minutes.
Bill and Mike’s Waffles

2 cups flour (amaranth, half amaranth and 1. Preheat waffle iron to medium or dark setting.
half millet, or another grain flour A little experimentation will determine which
combination) setting is best.
½ teaspoon Celtic sea salt 2. Whisk flour, sea salt, and baking powder in
¼ cup ghee or coconut oil mixing bowl.
2 teaspoons baking powder, aluminum-free 3. In separate bowl, whisk egg yolks, water, and
2 eggs, whites and yolks separated melted coconut oil or ghee until barely blended.
1 to 1 1/ 3 cups filtered water 4. Add egg-yolk mixture to the flour mixture and
whisk until a smooth, pourable batter forms. Add
water if batter is too thick.
5. In separate bowl, beat egg whites until they
form soft peaks. Fold egg whites into batter by
hand; do not overmix.
6. Using a glass or plastic measuring cup (aluminum
causes batter to break down), pour about 1 cup of
batter evenly into all areas of waffle iron.
6. Waffles should cook in 10 to 14 minutes. Check
the waffles when steam stops rising from waffle
iron. They should be crisp and brown. Cool extra
waffles on wire rack.
Waffles, like any flour-based food, should be an occasional meal. They go nicely with vegetable soup at
any time of day. We even use them to make sandwiches with Classic Homemade Mayonnaise (page
94) and a variety of roasted or grilled veggies! The waffles freeze well or they can be kept for several
days in the refrigerator.

Heidi’s Onion Pie
2 cups amaranth flour 1. Preheat oven to 400 degrees.
1 teaspoon Celtic sea salt 2. Make the crust in a bowl or in a food processor.
4 tablespoons coconut oil or ghee Combine amaranth flour, sea salt, and coconut
½ cup filtered water oil or ghee and cut or pulse until crumbly. Grad-
ually add water until dough begins to form a ball.
6 large onions, thinly sliced in ½ rounds
3. Turn dough out onto waxed paper and form
into flat round. Sprinkle flour over and around
1 tablespoon Italian blend or oregano,
the dough, top with more waxed paper, and roll
parsley, rosemary, basil, and celery seed until ¼ inch thick.
½ teaspoon basil
4. Transfer the crust to a round pizza pan. Crimp
Pinch of red pepper flakes edges. Pierce the dough all over with a fork to
1 tablespoon coconut oil or ghee keep it from shrinking. Bake for 10 minutes,
1 cup filtered water remove from oven, and set aside.
1½ to 2 teaspoons Celtic sea salt 5. Sauté onion, garlic, herbs, and pepper flakes in
½ cup amaranth, soaked for at least 8 coconut oil or ghee. Reduce heat, cover, and cook
hours and rinsed until onions are tender, approximately 15 minutes.
½ red bell pepper, minced 6. Add water, sea salt, and amaranth. Bring to a
2 to 3 scallions, thinly sliced in rounds boil, cover, and reduce heat. Simmer covered, for
approximately 20 minutes. Remove lid and boil
1 tablespoon fresh herbs such as basil or
off excess liquid. (You can also prepare the
cilantro, minced (optional)
amaranth in a pressure cooker (see the first recipe
Herbamare, garlic powder, red pepper in this section). Rinse and drain before proceeding.
flakes, to taste
7. Combine red bell pepper, scallions, and optional
fresh herbs and add to hot amaranth.
8. Spoon the filling evenly over pre-baked crust.
Sprinkle with Herbamare, garlic powder, and
pepper flakes, if desired.
9. Bake pie for approximately 20 minutes or until
lightly browned.

Heidi’s South of the Border Savory Crackers
½ cup amaranth flour 1. Heat oven to 350 degrees.
½ cup blue corn flour 2. Sift or thoroughly blend dry ingredients and
¼ cup arrowroot powder spices. Using a whisk, pastry cutter, or fork, work
¼ teaspoon Celtic sea salt coconut oil or ghee into flour mixture. Stir in just
enough water to make dough form a ball.
½ teaspoon baking soda
3. On a floured surface, or between waxed paper,
½ teaspoon chili powder
roll dough flat (approximately ¼ inch thick).
½ teaspoon cumin seed
Sprinkle dough lightly with Herbamare. Cut into
3 tablespoons coconut oil or ghee fun shapes using a cookie cutter.
5 tablespoons filtered water 4. Transfer crackers to an oiled cookie sheet.
Herbamare, to taste
5. Bake for 15 minutes or until edges just begin
to brown. Cool on a wire rack. Before serving,
place rack of crackers on cookie sheet and return
to oven for a few minutes to become crisp.
Steamed Amaranth Pudding

1 cup amaranth, soaked for at least 8 hours 1. Preheat oven to 350 degrees.
1 bunch scallions, chopped 2. Cook soaked amaranth in the vegetable stock
2 teaspoons chives until it becomes sticky. Stir remaining ingredients
2 teaspoons fresh cilantro into the hot amaranth and season to taste.
2 teaspoons fresh basil 3. Scoop amaranth into individual baking dishes

and bake in a water bath for 25 minutes, or until
2 teaspoons fresh parsley
puddings are firm and tops are golden.
2 teaspoons fresh dill
3 to 4 cups vegetable stock (page 57)

Vegetarian Kasha “Meatloaf”
1 medium onion, chopped 2. Heat coconut oil or ghee in a large skillet. Sauté
4 garlic cloves, chopped onion, garlic, celery, and bell pepper until soft.
4 stalks of celery, chopped Add chili powder blend, sea salt, corn, greens, and
water chestnuts. Sauté until soft.
1 red bell pepper, seeded, diced (optional)
3. Add cooked buckwheat to the skillet and sauté
1 tablespoon chili powder blend, or to taste
until blended. Adjust seasonings then fold in
scallions. Pour mixture into an oiled loaf pan
2 ears fresh corn, cut off the cob or casserole dish. Bake at 400 degrees for 45 to
2 cups fresh spinach, cabbage, or kale, 60 minutes.
chopped 4. Serve slices with a sauce such as Annmarie’s
1 can water chestnuts, drained, chopped Gingery Carrot Sauce (page 109) or the Body
(optional) Ecology Gluten-Free Gravy (page 111).
1 cup buckwheat, cooked
For a flavorful variation, scoop the seeds and
1 bunch scallions, sliced membranes from 4 red bell peppers or carve out
the centers of 4 onions, then stuff with loaf mixture
and bake at 350 degrees for 30 minutes. You can
also roll it in steamed cabbage leaves and bake them
the same way.
Buckwheat Veggie Stew

2 tablespoons coconut oil or ghee 1. Sauté all the vegetables except parsley in coconut
2 cups corn kernels, fresh or frozen oil or ghee for about 5 minutes. Add vegetable
stock or water, salt, and seasoning. Bring to a boil.
3 cups savoy cabbage, chopped
1 large onion, chopped 2. Add buckwheat and simmer for 20 minutes.
½ red bell pepper, minced 3. Remove from heat, fold in parsley, and allow
to stand, covered, for 10 minutes.
4 cups vegetable stock (page 57) or water
1¼ teaspoons Celtic sea salt This recipe is a hearty vegetarian meal, great for
1 tablespoon organic meatloaf seasoning, cold weather!
or similar, to taste We like the extensive selection of organic herbs,
2 cups roasted buckwheat, soaked for spices, and blends made by Spicely Organics
8 hours (spicely.com).Their meatloaf blend is excellent in
¼ to ½ cup parsley, minced this stew!

Buckwheat “Burgers”
3 tablespoons coconut oil or ghee 1. Sauté onion in 1 tablespoon of coconut oil or
1 large onion, minced ghee until slightly browned. Add celery, garlic,
parsley, carrot, and broth or water. Cover and cook
2 stalks celery, finely minced
for 5 minutes.
2 garlic cloves, finely minced
2. Add buckwheat, Herbamare, sea salt, curry
½ cup parsley, finely minced
seasoning, and arrowroot. Cover and cook on low
1 carrot, finely grated for 10 minutes. Remove from heat and allow to
3 cups homemade vegetable broth steam, covered, for 10 more minutes.
(page 57) or water 3. Add your choice of flour, mix well, and set aside.
2 cups cracked, roasted buckwheat, When cool enough to handle, form into patties.
soaked for 8 hours
4. Sauté burgers in just enough coconut oil or
1 teaspoon Herbamare ghee to prevent sticking. Drain on paper towels
½ teaspoon Celtic sea salt and serve.
1 tablespoon curry seasoning, or your
This is a hardy, home-style meal when served with
favorite herbal blend
garlic green beans, a grated carrot salad and cultured
½ cup arrowroot powder vegetables.
1 cup millet, quinoa, or amaranth flour
Holiday Millet and Amaranth with Herbs

1½ cups millet, soaked for at least 8 hours 1. Bring millet, amaranth, water, and bay leaves
½ cup amaranth, soaked for at least 8 to a boil. Cover, reduce heat, and cook for 30 for
hours minutes. Remove bay leaves.
6 cups water 2. Sauté onion, celery and garlic in coconut oil or

ghee over medium heat until tender, but still firm.
2 bay leaves
Add herbs and sauté for about 30 seconds to
1 medium onion, diced
release flavors. Add veggies to cooked grains and
2/ 3 cup celery, diced stir to combine thoroughly. Add sea salt or
3 garlic cloves, minced Herbamare, to taste.
1 tablespoon of coconut oil or ghee
For a pretty holiday presentation, use a cup or bowl
2 teaspoons dry sage leaf, crumbled to create a mold. Rinse the cup in cool water, pack
1 teaspoon dry thyme leaf with grain mixture, and immediately invert onto a
1 teaspoon herbs de Provence serving plate.
Celtic sea salt or Herbamare, to taste Herbs de Provence is a wonderful herb mixture that,
in addition to rosemary, tarragon and thyme, also
contains lavender flower. You’ll love it!

Millet and Sweet Vegetables
2 cups millet, soaked for 8 hours, rinsed, 1. Combine millet and vegetables in a pressure
dry roasted in skillet cooker. (This dish can also be prepared in a
2 medium onions, finely chopped saucepan. Increase water to 6 cups, add salt, cook
over low heat for 30 minutes. Continue to step 3.)
3 carrots, diced
2. Dissolve sea salt in the filtered water and gently
1 small butternut squash, peeled, cubed
pour water around sides of millet and vegetables.
1 teaspoon sea salt
Close cover, bring up to pressure, and cook over
5½ cups filtered water low heat for 30 minutes. Reduce pressure and
1 tablespoon coconut oil or ghee open lid.
Several pinches of herbs such as thyme, 3. Fold in coconut oil or ghee and herbs. Stir well
rosemary, sage, and celery seed (optional) and serve.
With its sweet vegetables (onions, carrots, and butternut squash), this dish strengthens the spleen/pancreas
and stomach. For the first two to three months on The Body Ecology Diet, you may find that butternut
squash is too sweet and feeds candida. If so, leave the butternut squash out of this recipe. The onions
and carrots will not cause any problems. Better yet, if you eat cultured veggies with this meal, the
microflora will eat up the sugar in the squash!
For a creamier consistency, purée the millet and vegetable mixture with coconut oil or ghee in a blender.
You can also add one 3-inch strip of kombu to the pressure cooker with the millet and vegetables. The
dish will not be as sweet, but it will have extra minerals.
Millet “Mashed Potatoes”

1 tablespoon coconut oil or ghee 1. Sauté onion in coconut oil or ghee in pressure
1 small onion, chopped cooker. Add millet and lightly sauté. Stir in cauli-
flower, water and salt.
1 cup millet, soaked for at least 8 hours
1 head cauliflower, chopped 2. Bring to pressure, reduce heat, and cook for 25
minutes and all water is absorbed.
3¼ cups filtered water
3. Mash with potato masher, adding butter if
desired.
Grass fed butter (optional)
For a bit more color and a slight change in flavor, add 1 medium chopped carrot when sautéing cauliflower.

Roasted Millet
2 tablespoons coconut oil or ghee 1. Brown onions in coconut or ghee over medium
1½ cups millet, soaked for at least 8 hours, heat in a deep sauté pan until translucent. Add
rinsed carrot and garlic and sauté, stirring, for 2 to 3
more minutes.
4 to 5 cups homemade vegetable stock
(page 57) 2. While onions and veggies cook, heat stock just
to boiling and set aside.
¼ cup onion, minced
¼ cup carrot, minced 3. Toast soaked, rinsed millet in a dry skillet for 3
to 5 minutes or until a nutty aroma develops. Add
1 garlic clove, peeled, minced
millet to the sautéed vegetables. Carefully pour
1 stalk celery, minced hot vegetable stock into pan and reduce heat to
lowest setting, Cover and simmer 15 to 20 minutes,
or until water is absorbed and grain is tender.
Ginger Fried Quinoa

½ cup coconut oil or ghee, divided 1. Heat ¼ cup of coconut oil or ghee in a large
2 tablespoons garlic, minced skillet. Sauté the garlic and ginger until golden.
Remove and drain on a paper towel.
2 tablespoons ginger, minced
2 cups leeks, diced 2. Add the leeks to the skillet and sauté until soft
but not browned. Add the remaining coconut oil
4 cups day-old quinoa
or ghee and sauté quinoa.
1 teaspoon unrefined sesame oil, divided
3. Create 4 individual servings by packing a quarter
1 tablespoon wheat-free tamari, divided
of the quinoa in a small bowl (rinse with water
first), then invert each onto a plate. Drizzle each
plate with equal amounts of sesame oil and tamari
and sprinkle with the garlic and ginger.
For a fancier presentation, cook 4 eggs sunny side up in a tablespoon of coconut oil or ghee. Place an egg on
top of each quinoa mold and sprinkle the crispy garlic and ginger on the egg whites.

Tex-Mex Millet and Amaranth Corn Casserole
1 tablespoon coconut oil or ghee 1. Preheat oven to 350 degrees. Butter a 3-quart
1½ cups millet, soaked for at least 8 hours casserole dish.
and rinsed 2. Sauté onion, green chile, Mexican seasoning,
½ cup amaranth, soaked for at least 8 hours and sea salt in coconut oil or ghee in a stockpot
and rinsed until onion is translucent.
1 tablespoon Celtic sea salt 3. Add millet, amaranth, corn, and water and bring
6 cups filtered water to a boil. Cover, lower heat, and simmer for 30
minutes.
8 ears of fresh corn, kernels removed, or
16 oz. frozen corn 4. Fold in bell pepper and Herbamare and adjust
seasonings to taste.
1 large onion, minced
1 large red bell pepper, seeded, diced 5. Pour mixture into prepared casserole dish. Dot
with small amounts of ghee, if desired. Bake 30
1 mild green chile, diced (optional)
minutes at 350 degrees.
1 teaspoon Herbamare
1¾ teaspoon Frontier Herbs Mexican
Seasoning, or similar
To bring out more delicious corn flavor, replace the 6 cups of water in the recipe with corn stock. Cut the
fresh corn off the cob and simmer the cut corn and the corn cobs in 7 cups of water for 20 minutes. Discard
the cobs, purée the stock, and it’s ready to use.
If you’d like an Italian-flavored dish instead, you can use 1 tablespoon of Frontier Herbs Italian Seasoning
instead of the Mexican Blend. Exchange the corn and green chile for zucchini and shiitake mushrooms.
Curried Quinoa
2 tablespoons coconut oil or ghee 1. Heat coconut oil or ghee in a skillet. Add onions,
2 medium onions, diced curry powder and sea salt or Herbamare. Sauté
for several minutes until onions are translucent.
1 tablespoon curry powder
1 teaspoon Celtic sea salt or Herbamare 2. Add your choice of cooked vegetables. Sauté
for several minutes, or until heated through. Stir
2 cups vegetables, cooked (such as peas,
in cooked quinoa and adjust seasonings.
corn, red-skin potatoes, red bell pepper,
cabbage, yellow squash)
2 cups quinoa, soaked for 8 hours and
cooked

Heavenly Quinoa Hash
1 cup quinoa, soaked for at least 8 hours 1. Bring water and sea salt to a rapid boil in a
and rinsed stockpot. Add quinoa. Boil for 12 minutes then
Water to fill tall stockpot drain in a fine-mesh colander.
2 teaspoon sea salt 2. Place whole potatoes in a large pot of water,

cover and bring to a boil. Lower heat and simmer
2 tablespoon coconut oil, unsalted butter,
until half-cooked, about 15 minutes. Drain. When
or ghee
potatoes are cool enough to handle, peel and cut
1 large onion, diced into ½-inch cubes.
3. Sauté onion in coconut oil, unsalted butter, or
1 teaspoon chopped fresh thyme ghee in a separate pan until translucent. Add garlic,
1 red bell pepper, diced thyme, and bell pepper and sauté until tender.
2 medium red-skin potatoes Add potatoes, paprika, and parsley and sauté for
1 teaspoon paprika a few minutes more.
¼ cup minced parsley 4. Fold in cooked quinoa, and sauté until heated.
Taste and adjust seasonings. Add Herbamare
Herbamare or Celtic sea salt, to taste
before serving.
Quinoa Pilaf
3 tablespoons coconut oil, unsalted butter 1. Sauté shallots in oil, butter or ghee until slightly
or ghee translucent.
3 small shallots, finely minced 2. While shallots cook, heat broth to the boiling
1¼ teaspoons sea salt, divided point and set aside.
4 cups homemade vegetable stock 3. Add minced carrot and sea salt to shallots and
(page 57) cook for 3 minutes. Stir in quinoa, saffron, and
1 cup quinoa, soaked for 8 hours, rinsed saffron soaking water. Slowly add hot stock to
pan. Cover, turn heat to lowest setting and cook
1 pinch saffron, steeped in ¼ cup hot
for 20 minutes, or until liquid is absorbed.
(not boiling) water
4. Remove from heat, add peas and stir in parsley.
½ carrot, finely minced
Allow the steam to cook peas and parsley for a
½ frozen organic peas few seconds before serving.
1 bunch parsley, chopped

Quinoa Summer Salad
1 tablespoon coconut oil 1. Heat coconut oil in a sauté pan. Sauté the onion
1 small onion, minced and red-skin potatoes until tender. Cool to room
temperature.
3 small red-skin potatoes, finely diced
4 cups quinoa, cooked, cooled 2. In a large mixing bowl, combine cooked quinoa,
scallions, garlic, cucumber and celery. Add the
3 scallions, sliced
cooled potato and onion mixture and the parsley
1 garlic clove to the bowl. Stir until all ingredients are evenly
1 small cucumber, peeled, cut into half distributed.
moons 3. Pour pumpkinseed oil over salad and season
1 stalk celery, minced with sea salt and cayenne pepper, to taste.
2 tablespoons parsley 4. Cover and refrigerate for 2 to 4 hours or
2 to 3 tablespoons pumpkinseed oil overnight. Serve chilled or at room temperature.
1 to 2 tablespoons Celtic sea salt
This dish is great for using leftover quinoa. If you have
1 teaspoon cayenne pepper or hot paprika
a busy schedule, it is excellent to have in the fridge for
quick, healthy meals on the run. This dish travels well
and it is perfect to bring to a picnic or barbecue.
Stuffed Red Peppers

2 cups cooked quinoa, amaranth, millet, or 1. Preheat oven to 350 degrees.
buckwheat 2. Sauté onion, sea salt, basil and paprika in
2 tablespoons coconut oil or ghee coconut oil or ghee until onions are translucent.
1 medium onion, chopped fine Add the garlic, celery, and greens, and cook until
tender.
2 tablespoons dried sweet basil 3. Combine the onion and greens with the cooked
grains. Taste, and adjust seasonings.
2 tablespoons paprika
6 garlic cloves, minced 4. Stuff red peppers with grain mixture and bake
in an oiled casserole dish for 45 minutes.
2 stalks celery, chopped fine
1 pound greens, such as kale, parboiled 5
minutes, chopped
6 red bell peppers, seeded, parboiled 5
minutes

Royal Red Inca Quinoa
2 tablespoons coconut oil or ghee 1. Heat coconut oil or ghee in a large sauté pan
2 scallions, sliced over medium-high heat. Add scallions, shallots
and celery. Sauté for 2 to 3 minutes or until the
1 shallot, minced
vegetables begin to soften.
½ stalk celery, chopped
2. Add cooked red quinoa and garlic powder to
4 cups cooked red quinoa
pan. Cook for an additional 5 minutes. Add the
1 teaspoon garlic powder vegetable stock and sea salt and stir well.
3 ounces vegetable stock (page 57)
3. Drizzle with the pumpkinseed oil and serve
1 teaspoon Celtic sea salt immediately.

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Meat, Poultry, and Seafood
The best sources of animal proteins on The Body Ecology Diet include fertile eggs, poultry,
beef, lamb, and fish. Pork is not recommended. When you go shopping, always choose the
highest quality possible.
Many people do not produce the necessary enzymes to properly break down and metabolize
their animal protein meals. If that’s you, be sure to always use digestive enzymes with
hydrochloric acid (HCl) and pepsin, and pancreatic enzymes that work in the small intestine.
(Assist for Protein and Dairy™ and Assist SI™ are two enzyme blends made by Body Ecology.)
Cooking protein properly is extremely important to ensure that you digest it and obtain the
full nutritional value from eating it. We’ve been told that protein must be cooked through
completely until it’s well done to kill any germs or parasites, but doing so makes it rubbery
and difficult to digest. This concern started when the USDA realized that commercially raised
animals are often sick and contaminated with toxins from their feed and from medications.
But animals raised in stress-free, healthy environments are usually free from illness and
parasites so that bacteria should not be a concern if the food is refrigerated and stored properly.
Eating fermented vegetables with your meals and drinking probiotic beverages like Inner-
gyBiotic™ and CocoBiotic™ not only ensure better digestion of your protein meals, their
beneficial bacteria and yeast will help protect against pathogenic bacteria and parasites that
might be present. We highly recommend that you always include something fermented with
every protein meal, even eggs.
On The Body Ecology Diet, we also recommend cooking low and slow. When cooking a
steak, a burger or a lamb chop, medium rare is preferable. Roast chicken thoroughly at 275
degrees. Gauge the cooking time depending on the cut of the poultry. When it turns very
light pink inside, take it out it of the oven and set it aside. The residual heat will finish the
cooking and it will be very tender and delicious. To be sure your poultry is cooked to perfection,
insert an instant-read thermometer into the thickest part of the meat: properly cooked breast
meat is 160 degrees and leg and thigh meat, 175 degrees. Another way to ensure tender chicken
is to brine it in saltwater for 45 minutes to an hour before cooking. Brining is a technique
that increases the moisture and tenderness of the meat. It’s similar to marinating because
the meat’s cells absorb and retain the water, making it very moist and flavorful when cooked.
Grilling (aka barbecuing) meats is a time-honored cooking method, especially in the U.S.
However, you should be aware that high-heat cooking of meats, including frying, forms
highly carcinogenic chemicals called heterocyclic amines (HCAs). Luckily, on The Body
Ecology Diet there are two ways to combat their effects.

First, marinate your fish, meat, or poultry. A combination of lemon juice, onion, garlic,
rosemary, thyme, and dark lager beer is a popular choice. The powerful antioxidants inhibit
the formation of HCAs.
Second, eat fermented cruciferous vegetables with your grilled foods. Cruciferous veggies
contain sulforaphane (see sidebar), a chemical compound that helps the body detoxify and
rid itself of HCAs. Unfortunately, regular cooking
methods destroy an important anti-cancer enzyme
called myrosinase, a precursor to the production Eat Your
of sulforaphane. The solution? Fermenting!
Sulforaphanes!
Fermented veggies top the list of HCA-fighting
foods. Fermenting cruciferous veggies like kale, Sulforaphane, found in cruciferous
cabbage, and broccoli also pre-digests the vegetables, has many benefits in
vegetables and increases the bio-availability of addition to battling HCAs. It has been
their vitamins and minerals a hundredfold. shown to help control type 2 diabetes,
lower cholesterol, and protect the brain
Bottom line, both grilled and fried foods contain from depression. Research has also
dangerous HCAs and if you want to live a longer, shown that sulforaphane prevents
healthier life it’s best to eliminate all fried foods breast, colon, and prostate cancers,
from your diet. But if you love grilling, do it from and may even help those suffering
time to time but always marinate the meat, fish, from COPD. It can help control H.
or poultry before putting it on the fire and be pylori, which is linked to the devel-
sure that fermented veggies are part of your meal. opment of ulcers and cancer of the
stomach. It also expresses a gene called
The Japanese eat raw fish as a staple of their diet
Nrf2, thought by many researchers to
and in recent years sushi and sashimi have become
be a “master controller of aging.”
very popular here in the U.S. Raw fish is much
easier to digest than cooked fish, so you’re actually You can buy sulforaphane as a
obtaining more bio-available protein. To kill any supplement but it is obviously more
parasites or bacteria, freeze raw fish for a minimum delicious to eat the foods that provide
of 48 hours, then defrost. Slice the fish into small it! Broccoli has the most, but broccoli
pieces and serve with low-sodium, wheat-free seeds are an even richer source. So pile
tamari and a delicious bowl of miso soup made on the cruciferous vegetables and be
with the sea vegetables wakame and kombu. And certain to add the fermented veggies
please don’t forget the cultured vegetables. whenever you serve grilled meats.

Braised Lamb Shanks
2 teaspoons unfiltered olive oil or coconut oil 1. Put olive oil in pot and sauté the lamb over low
2 lamb shanks, 1 pound each heat until browned.
1 yellow onion, coarsely chopped 2. Remove the lamb shanks and set aside.
2 to 3 cups of non-starchy vegetables, 3. Add onions to the pot and sauté until just
chopped translucent.
1 teaspoon sea salt 4. Return lamb shanks to the pot and arrange
1 teaspoon dried rosemary vegetables evenly around them.
½ teaspoon dried thyme 5. Combine sea salt, herbs, cayenne, and the liquids
1 bay leaf and pour over the lamb and vegetables.
Several pinches of cayenne pepper 6. Lay mint sprigs on top.
¼ cup of red wine or chicken broth 7. Cover, reduce heat to low, and simmer until
(both optional) lamb is fork tender, approximately 3 hours.
Enough water to cover lamb and vegetables 8. Serve with stone-ground mustard.
Several sprigs of fresh mint
Lamb shanks can be prepared in a slow cooker or
Stone-ground mustard
in a roasting pan in the oven. Enameled cast iron
cookware works nicely because it can go from cooktop
to oven. Buy grass-fed lamb whenever possible.
Beef and Broccoli with Shirataki

1 pound tender beef steak 1. Grill or broil steak until medium rare. Cut into
1 package konjac shirataki noodles thin strips and set aside.
1 pound fresh broccoli florets, cut into 2. Cook shirataki noodles according to package
1-inch pieces directions. Drain and set aside.
2 tablespoons olive oil 3. Steam broccoli until tender. Drain well and set
¼ cup scallions, minced aside.
3 cloves garlic, minced 4. Sauté the garlic and scallions in olive oil in a
1 tablespoon fresh ginger, minced large skillet until soft.
1 teaspoon wasabi powder or Chinese 5. Dissolve wasabi in the tamari, add ginger, and
five spice stir into the garlic and scallions.
1 teaspoon wheat-free tamari 6. Add the shirataki noodles, beef, and broccoli
Herbamare, if desired and toss until combined. Season with Herbamare
if desired.

Slow Cooker Vegetable Beef or Lamb Stew
1½ pounds daikon, cut into wedges 1. Place daikon wedges and a strip kombu in the
1 strip of kombu slow cooker.
3 tablespoons olive oil 2. Heat a large skillet over medium-high heat and
1 pound beef chuck stew meat or lamb, add olive oil then beef or lamb and salt. Turn until
all sides are browned. Remove meat with a slotted
cut into 1-inch cubes
spoon and add to the slower cooker.
3. Add mushrooms to the skillet and cook, stirring
4 to 6 dried shiitake mushrooms, soaked,
frequently and adding a bit of water if necessary,
stemmed, halved
until mushrooms brown. Place in the slow cooker.
4 carrots, cut into ¾-inch wedges
4. Add carrots, onions and garlic to the slow cooker
1 bag frozen pearl onions
5. Whisk together tamari, vinegar and red wine
6 garlic cloves, sliced
in a small bowl and pour over the vegetables. (The
3 tablespoons reduced-sodium tamari alcohol in the wine will cook off.)
¼ cup red wine vinegar
6. Add enough water so that it is two inches above
½ cup red wine (optional) the food.
7. Cover and cook until meat is very tender,
approximately 8 to 10 hours on low or 4 to 5 hours
on high.
8. Add sea salt, Herbamare, or other herbs or
seasonings to taste, and serve.
Turkey Lettuce Wraps

2 cups cooked turkey, finely diced 1. Combine all ingredients and serve rolled in
2 tablespoons onion, chopped romaine lettuce leaves.
¼ cup celery, chopped 2. For an exceptional taste sensation, drizzle some
2 teaspoons fresh tarragon, chopped pumpkin seed oil on your wrap before eating.
Apple Cider Vinaigrette, to taste (page 95) This is the perfect healthy recipe to use those leftovers
Romaine lettuce leaves after your Thanksgiving meal!
Pumpkin seed oil

Body Ecology Turkey Loaf
1 pound ground turkey 1. Preheat oven to 350 degrees.
1 egg 2. Combine all ingredients and mold into loaf
2 carrots, finely chopped pan.
1 small zucchini, chopped 3. Bake for 1 hour.
1 large onion, finely chopped
1 large red pepper, diced fine
1½ stalks celery, finely chopped
1 tablespoon Worcestershire sauce
(The Wizard’s™ gluten-free)
1 tablespoon whole grain mustard
½ teaspoon garlic powder
2 tablespoons parsley flakes
Turkey Burgers with Sweet Mustard Sauce

4 tablespoons Dijon-style mustard 1. Make the sauce first so that the flavors will have
1 teaspoon dry mustard time to blend. Combine the mustard, dry mustard,
stevia and vinegar in a medium-size bowl. Whisk
8 to 10 drops Body Ecology’s stevia liquid
in the oil until the sauce is thick and well blended.
concentrate
Stir in the dill. Set aside and let rest for at least
2 tablespoons raw, organic apple cider one hour.
vinegar
2. Mix the ground turkey, 1 tablespoon coconut
½ cup organic, unfiltered olive oil, liquefied oil, and sea salt well and form into four patties.
coconut oil or liquefied ghee
3. Heat the remaining 1 tablespoon coconut oil
½ cup chopped fresh dill or 1 teaspoon
in a large skillet over a low flame. Add the patties
dried dill and cook for 5 to 7 minutes. Turn and continue
1 pound ground turkey (preferably dark to cook until they medium rare inside.
meat) 4. Serve the burgers hot with a dollop of the sweet
2 teaspoons Celtic sea salt mustard sauce, either atop your favorite salad
2 tablespoons coconut oil, divided greens or accompanied by non-starchy vegetables
like green beans or broccolini.
When these juicy no-bun burgers are made with dark turkey meat they have more natural fatty acids
than those made with white meat.

Zucchini Boats with Savory Turkey Stuffing
4 zucchini cut in half lengthwise, trimmed, 1. Preheat oven to 375 degrees.
cleaned, blanched 2. Scoop out centers of zucchini, taking care not
3 cloves garlic, minced to pierce skins.
1 small onion, minced 3. Sauté onion, garlic and celery together in large
2 stalks celery, minced skillet until the onion is translucent.
3 tablespoons fresh parsley, chopped 4. Add seasonings and sea salt and sauté a few
1 teaspoon oregano minutes more. Add the ground turkey and
1 teaspoon paprika scrambled eggs and remove from heat.
½ teaspoon fresh pepper 5. Stuff each zucchini boat with vegetable/turkey

mixture and place in a deep-sided roasting dish.
¼ teaspoon Celtic sea salt 6. Bake for 30 minutes or until turkey is slightly
golden on top and cooked throughout.
1 pound ground turkey
2 eggs, scrambled
2 to 3 tablespoon coconut oil
Chicken Breasts Roasted in Fresh Garden Herbs

1 cup fresh oregano leaves 1. Combine all ingredients except chicken breasts
1 cup scallions, coarsely chopped in a food processor bowl and process until minced.
4 tablespoons fresh cilantro, coarsely 2. Place chicken in a casserole dish, top evenly
chopped with the herb mixture and marinate, refrigerated,
for at least one hour.
2 small garlic cloves
Juice of 2 lemons 3. Roast very slowly at 275 degrees for one hour
and 15 minutes, or until the chicken breasts are
1 tablespoon melted coconut oil or ghee
very pale pink. (About 170 degrees on an instant-
1 teaspoon fine-grind Celtic sea salt read thermometer).
½ teaspoon crushed red pepper flakes
4 free-range, organic boneless, skinless
chicken breasts

Turkey Cabbage Rolls
1 head green cabbage 1. Cut the cabbage stem flush with the head. Carefully
1½ teaspoons whole mustard seed peel off as many whole leaves as desired, cutting back the
stem as needed.
½ teaspoon whole celery seed
2. Set a large stockpot of water to boil and put a colander
¼ teaspoon dried rosemary
in the sink.
1 pound ground turkey
3. Immerse 3 or 4 cabbage leaves for 1 to 2 minutes in
½ large zucchini, finely shredded boiling water until just flexible. Remove with tongs and
½ large carrot, finely shredded place in the colander to cool and drain.
½ large red bell pepper, diced 4. Toast rosemary, mustard, and celery seeds in a small
½ large white onion, diced large dry skillet until fragrant. When mustard seeds just begin
½ serrano chile, minced to pop, remove from heat. Cool for 5 minutes then roughly
grind them. Place in a large mixing bowl.
1 clove garlic, minced or smashed
5. Add turkey, zucchini, carrot, onion, bell peppers, onion,
½ bunch parsley, roughly chopped
chile, garlic, parsley, celery and sea salt to the seed mixture.
1½ teaspoon Celtic sea salt Pour in the coconut oil, and using your hands or a large
2 ounces melted coconut oil spoon mix until ingredients are evenly distributed.
6. Put a large scoop of filling inside a cabbage leaf (natural
This is an all-around great recipe— curl up). Starting with the stem end, roll up like a burrito,
easy to prepare and easily adapted to folding the sides in as you roll to seal.
your taste, budget, and the contents of 7. Place rolls, seam down, on a tray or in a baking dish
your fridge. You can double the recipe Cook immediately or refrigerate/freeze for later use.
and freeze the leftovers! These little rolls 8. Here are some suggested cooking methods:
are great to serve at dinner parties— • Steaming. Pour about 3 to 4 cups of your favorite
make a batch a day ahead and refrig- broth or stock into a pot with a steaming basket. Add
erate until ready to cook using any of cabbage rolls in a single layer. Bring to a boil and allow
the methods listed. It just might become the rolls to steam for 5 minutes. Turn with tongs and
your signature dish! steam for 5 minutes, or until cooked through.
• Baking. Arrange cabbage rolls in a single layer in a
baking dish. Add just enough broth (page 57) or
gravy (page 111) to fill the space between the rolls.
Cover and bake at 350 degrees for 35 to 40 minutes.
• Slow cooking. Fill slow cooker with cabbage rolls,
seam side down. Add enough broth to fill half way.
Cook for 8 hours on low.
9. Cabbage rolls should reach 165 degrees on an instant-
read thermometer before serving.

Quick and Easy Pan Roasted Chicken and Veggies
2 chicken breasts, bone-in, cut in half 1. Preheat oven to 350 degrees.
crosswise 2. Wash chicken pieces and pat dry.
2 chicken drumsticks, skinless 3. Toss all veggies, half of the fresh herbs, and ½
2 chicken thighs, skinless teaspoon salt or Herbamare with the olive oil in
12 small Brussels sprouts, trimmed, halved a large bowl.
6 shallots, peeled, halved 4. Arrange vegetables in a single layer on a rimmed
6 cloves of garlic, peeled baking sheet and top with the chicken.
1 red bell pepper, cut into 8 pieces 5. Combine ghee with the remaining herbs and
3 small, slender daikon, cut into 1-inch sea salt. Spoon the mixture over the chicken.
pieces 6. Place the baking sheet on the upper middle
4 teaspoons fresh thyme, minced, divided oven rack and roast for approximately 40 minutes
2 teaspoons fresh rosemary, minced, divided or until the breast meat reaches 160 degrees and
the thighs and drumsticks register 175 degrees
2 teaspoons fresh marjoram, minced, divided
using an instant-read thermometer.
2 tablespoons extra virgin olive oil
7. Remove chicken from oven and let rest, covered
1 teaspoon Celtic sea salt and/or Herbamare
in parchment paper, for 10 minutes before serving.
2 tablespoons ghee, melted
Aromatic Roasted Game Hens

4 game hens, thawed 1. Preheat oven to 350 degrees.
2 teaspoons ground coriander 2. Wash and pat hens dry.
2 teaspoons cumin 3. Mix all dry ingredients and divide in half.
1 teaspoon turmeric 4. Gently rub half of the dry ingredients between
1 teaspoon Celtic sea salt the skin and meat of hens.
1 to 2 tablespoons ghee 5. Baste the hens with ghee and coat the birds
generously with the remaining dry rub.
6. Bake uncovered for 1 hour, or until juices run
clear and the thigh meat registers 160 degrees on
an instant-read thermometer.

Spicy Roasted Game Hens
2 game hens, skin removed 1. Preheat oven to 350 degrees.
1 tablespoon fresh ginger 2. Wash and pat hens dry.
2 large garlic cloves 3. Purée ginger and garlic in food processor. Add
1 tablespoon fresh lemon juice remaining ingredients and process until smooth.
½ cup olive oil 4. Place hens in large bowl. Massage the hens,
2 teaspoons paprika inside and out with some of the marinade. Cover
2 teaspoons cumin and refrigerate for 4 to 6 hours.
½ teaspoon turmeric 5. Place hens breast side up on a rack in a shallow
¼ teaspoon cayenne pepper roasting pan. Spoon the rest of the marinade over
hens.
¼ teaspoon cinnamon
6. Roast, uncovered for 50 to 60 minutes, or until
Pinch nutmeg
the thigh meat registers 160 degrees on an instant-
Pinch cloves
read thermometer. (Insert thermometer in the inner
Celtic sea salt, to taste thigh area near the breast but not touching bone.)
Grilled Tuna and Red Onions

1 large red onion 1. Slice red onions into approximately 16 rings.
1½ quarts filtered water Bring water to a boil with ½ teaspoon of the sea
salt. Add onions and blanch for 2 minutes. Drain
2 teaspoons Celtic sea salt, divided
and transfer onions to a bowl.
2. While onions are still hot, add the vinegar,
vinegar
coconut oil or ghee, and ½ teaspoon of sea salt.
3. Heat up the grill.
12 ounces fresh tuna, cut to 1-inch strips
Juice of 1 lemon 4. Lightly oil the tuna on both sides and sprinkle
with ½ teaspoon of sea salt. Grill until medium-
2 tablespoons fresh parsley
rare, about 2 minutes per side. Let cool, then break
2 tablespoons fresh cilantro into 1-inch chunks.
5. Gently combine tuna chunks, lemon juice,
remaining ½ teaspoon of sea salt, and parsley
with the pickled onions. Allow to marinate for 1
hour. Stir in the fresh cilantro and serve at room
temperature.

Red Trout with Asparagus
1 pound pencil-thin asparagus 1. Cut asparagus spears into thirds. Blanch, shock
1½ pounds red trout fillets in cold water, and set aside.
2 tablespoons coconut oil, melted 2. Preheat oven to 375 degrees.
2 tablespoons freshly squeezed lemon juice, 3. Place fish in a baking dish. Pour coconut oil
divided over fish and turn to coat. Sprinkle with 1 table-
½ teaspoon Celtic sea salt, or to taste spoon lemon juice, sea salt, cayenne pepper, and
scallions. Add 2 tablespoons water.
Cayenne pepper, to taste
2 scallions, chopped 4. Bake uncovered for 7 minutes.
2 tablespoons water 5. Arrange asparagus around fish. Cover and bake

for an additional 5 minutes.
½ cup fresh parsley, chopped
Lemon wedges 6. Combine remaining 1 tablespoon lemon juice
and parsley and sprinkle over fish. Serve with
lemon wedges.
Salmon Cakes on Spinach or Kale

1 pound salmon fillets, skin removed 1. Pulse red onion in food processor until finely
½ of a small red onion diced. Transfer to a large bowl.
1 tablespoon dried dill 2. Add salmon, several chunks at a time, pulsing
1 tablespoon Worcestershire sauce quickly to create a roughly ground consistency.
Avoid over-processing.
(The Wizard’s™ gluten-free)
¼ teaspoon cayenne pepper 3. Combine salmon with onion and add remaining
ingredients except ghee. Gently combine mixture
with your hands and form into patties.
Herbamare to taste
4. Heat 1 tablespoon ghee in a skillet. Cook patties
2 tablespoons ghee, divided
for a few minutes on each side.
2 pounds fresh spinach or kale
5. Sauté spinach in 1 tablespoon ghee over low
heat, just until soft and wilted. Sprinkle with sea
salt to taste (or sauté kale in olive oil until tender.)
6. Serve salmon patties on the wilted spinach
(or kale).
This recipe is also excellent served with other greens,

such as collards.

Shrimp Ceviche
1 pound of high-quality medium, raw, 1. Rinse shrimp and remove tails, peel, and devein.
fresh shrimp Slice thinly into a glass serving bowl.
Juice of 6 limes 2. Cover with lime juice then cover bowl and refrig-
½ cup freshly squeezed lemon juice erate for at least 4 hours. Shrimp will become
opaque as the acid in the lime juice “cooks” the
1 cup cucumber, peeled, seeded, finely
shrimp.
chopped
1 cup red bell pepper, finely chopped 3. Combine the remaining ingredients in a separate
glass bowl and marinate in the lemon juice
½ cup scallions, finely chopped
4. Once the shrimp is “cooked” rinse it well and
1 small bunch of cilantro
add to marinating vegetables.
1 small jalapeño, seeded, minced
Pinch of Celtic sea salt, or to taste Try sole, halibut, sea bass or tilapia instead of shrimp!
Spanish Shrimp
½ pound of fresh or frozen raw shrimp 1. Peel and devein the shrimp.
2 tablespoons of olive oil 2. Heat the olive oil in a pan over medium heat.
½ red onion, sliced into rings Add the remaining ingredients, except shrimp,
½ yellow onion, sliced into rings and sauté for 5 minutes.
1 teaspoon Worcestershire sauce 3. Add the shrimp and cook for 3 minutes, stirring
often.
1 teaspoon wheat-free tamari
1 pinch of sea salt
1 pinch of Herbamare

Pepper-Grilled Salmon Steaks with Corn Salsa
1 can of white corn, drained 1. Coat grill rack with cooking spray. Preheat grill
1 jalapeño, seeded, chopped to medium-high (350 to 400 degrees).
1 large red bell pepper, seeded, chopped 2. Combine corn, jalapeño, bell pepper, onion,
2 tablespoons red onion, finely chopped cilantro, and lime juice in a bowl and set aside.
1 tablespoon fresh cilantro, finely chopped 3. Sprinkle the salmon with red pepper flakes and
sea salt.
2 tablespoons fresh lime juice
4 six-ounce salmon steaks, 1 inch thick 4. Grill salmon for 3 or 4 minutes on each side,
turning once.
1 teaspoon crushed red pepper flakes
Sea salt, to taste 5. Top with corn salsa and serve.
Cedar Plank Cod with Cilantro

Cedar planks, soaked 2 to 6 hours 1. Preheat grill to medium-high (350 to 400
(overnight is even better) degrees). Brush fish with oil and season with sea
4 cod fillets, 5 to 6 ounces each salt. Place each fillet on a cedar plank.
¼ cup fresh cilantro 2. Place planks on the grill. Grill, covered, for
about 10 to 12 minutes or until fish flakes easily
½ cup olive oil
with a fork.
1 garlic clove, chopped
3. Purée cilantro, oil, garlic, lime juice, red pepper
Juice of 1 lime
flakes, Lakanto, and 1 tablespoon hot water in a
½ teaspoon crushed red pepper flakes blender until smooth.
1 teaspoon Lakanto
4. Spoon the cilantro sauce over fillets and serve.
Filtered water
Celtic sea salt
Using a Thermometer
When cooking meat, the use of a thermometer is highly recommended. There are several
types available. The classic meat thermometer is inserted in the meat and left in place
during cooking. Instant-read thermometers can be used to determine food temperatures
quickly during any stage of cooking. Both analog and digital types are available. Choose
a thermometer that suits your style of cooking and follow the manufacturer’s directions
to ensure food safety and the most flavorful meats. Be sure that your thermometer is for
meat and not for candy or appliances.

Sautéed Barramundi
2 teaspoons fennel seed 1. Heat a small skillet over medium heat. Add
1 teaspoon cumin seed fennel and cumin seeds and cook for about 1
minute or just until aromatic and lightly toasted.
1 tablespoon fresh thyme leaves
Shake pan occasionally to avoid burning.
1 teaspoon Lakanto
2. Remove from heat and stir in thyme leaves.
¼ teaspoon Celtic sea salt or Herbamare
Transfer mixture to a small reusable plastic bag.
to taste
3. Add Lakanto and sea salt. Using a rolling pin
1 pound barramundi fillets
or mallet, crush spices until coarse. Set aside.
2 eggs, beaten
4. Rinse barramundi fillets and pat dry with paper
2 teaspoons olive oil
towels. Dip in beaten egg and coat both sides of
each fillet with spice mixture, pressing lightly.
5. Sauté for about 3 to 4 minutes or until fish flakes
easily with a fork. Serve hot.
Bone Broth
2 pounds assorted bones from free-range, 1. Place bones in a large stockpot and cover with
organically raised, grass-fed animals filtered water. Add apple cider vinegar or wine
1 gallon filtered water and slowly bring to a boil. Cover and reduce heat
to a low simmer.
2 tablespoons apple cider vinegar or wine
2. Periodically skim residue from the surface as it
You can save bones from your own kitchen or rises.
purchase some from your local butcher. Larger 3. Larger bones (beef) can simmer for 12 to 72
bones should be cut into pieces. Try to use a hours. Smaller bones (poultry) can cook for 6 to
variety that can offer the benefits of both yellow 48 hours.
and red marrow. Yellow marrow is in the center 4. Keep broth covered while cooking. Add water,
of long bones. It gives fat and flavor. Red marrow if necessary.
is found in flat bones. It provides stem cell factors
5. Strain broth and discard bones.
to boost immunity.
6. Allow to cool then refrigerate for up to 3 days.
Delicious, mineral-rich bone broth contains Retain the fat layer on top until broth is used. The
collagen to help make your skin supple and broth can also be frozen.
reduce cellulite.
7. Use as a recipe base or sip as a beverage.

Notes
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Fermented Foods
and Probiotic Liquids
Fermentation is one of the oldest ways to preserve food. Refrigeration is only a relatively
recent luxury, and for thousands of years humans relied on fermented (also known as
cultured) foods through the long winters until they could grow fresh fruits and vegetables
again. When we ferment our foods, we purposely expose them to selected probiotic
microbes and encourage these microbes to grow by placing the food in a warm or room
temperature environment. As microbes feed on the sugars in the food, they break down
the plant fibers (cellulose), the proteins and the fats. They also preserve it. In truth,
fermented foods are survival food.
Fermented foods and drinks are the “rock stars” of The Body Ecology Diet. The basic
recipes for making fermented vegetables, coconut kefir and milk kefir are included here
but you’ll find even more information on fermented foods and drinks at
www.bodyecology.com. Because they are so vital in your journey toward health and
healing we encourage you to learn more. Our hope is that you’ll become familiar with
making them (it’s easy!) and begin to enjoy them with each and every meal.
The fermented-food recipes that we are focusing on in this cookbook are:

• Raw fermented vegetables and lacto-fermented pickles
• Fermented coconut water kefir
• Raw dairy kefir for those who can digest dairy
Other fermented foods that we at Body Ecology can recommend are:

• Our probiotic liquids grown on seeds and grains (InnergyBiotic™ and Cocobiotic™)
• Our fermented protein powders with microalgae, such as spirulina, and cereal grasses,
as a source of vegan protein (SuperSpirulina Plus™ and Vitality SuperGreen™)
• Traditional fermented soy-based foods such as miso, natto and tempeh
• Traditional fermented dairy, such as homemade yogurt, raw cheese, and sour cream
Be sure to check the labels for live probiotic value if you are purchasing any fermented foods
from a store.
Fermented foods are pre-digested by bacteria and yeast, making their nutrients easier for
the gut to break down and absorb. The standard American diet, which tends toward high-
carbohydrate, acidic, mineral-deficient, processed foods made with bad fats, combined with

the effects of aging and constant high levels of stress, have left many people without enough
gastric acid or pancreatic enzymes. Because probiotic and enzyme-rich fermented foods
are pre-digested, it means less work for your stomach and your small intestine. Eating
fermented vegetables with a meal helps with digestion of the entire meal.
As friendly bacteria consume the sugars that are naturally found in raw vegetables, fruits
and dairy foods, they produce lactic acid, which
contributes to the sour taste of fermented foods.
Lactic acid released into the gut controls intestinal First Try This
candida overgrowth. Research also shows that the
lactic-acid bacteria in fermented foods stop intestinal Taking probiotic supplements has
inflammation and helps heal a permeable gut lining. become very trendy. They are certainly
of great value, but we suggest adding
Cultured vegetables, young coconut kefir and the fermented foods to your diet even
other fermented foods we recommend will become before taking a probiotic supplement.
important tools in your journey toward healing. The hardier beneficial microbes in
fermented foods are well equipped to
Fermented foods have a long list of benefits. They set up residence in your digestive tract
support healthy digestion. They help balance your and change the environment of your
immune system and can play a very important role intestines. They help create the right
in detoxification. They contribute to brain health balance of microbes and clear the way
and support positive mental and emotional well- for the more fragile probiotics to thrive
being. They have long been credited for helping those there. In the inner ecosystem, it’s all
who eat them live longer, healthier happier lives. about balance.

HOMEMADE FERMENTED VEGETABLES
The key to making a successful batch of beautiful, brightly colored cultured veggies is to use
freshly harvested, organic vegetables. Wash them thoroughly and blot off excess water. Clean
equipment is essential! Scald everything you use in very hot water.
Vegetables can be cut by hand or with a mandoline but a food processor is much faster and
works well for firm vegetables like cabbage, carrots, daikon, onions, etc.
Basic Recipe for Fermented Vegetables
How to Make Fermented Vegetables. Use this easy method and the microbial-
enriched brine to make all of the fermented veggie recipes in this section.
1. Choose one of the fermented veggie recipes 5. Roll up several reserved cabbage leaves into
below. a tight “logs” and fit into the top of each jar
2. Combine all cut or shredded veggies in a large to fill the space. Place lid on each jar. While
mixing bowl. fermenting, the vegetables should always be
3. Add brine (see below) to veggie mixture, under the liquid brine. If you need to add
mixing well. more liquid to your shredded vegetables once
they are packed into the jars just add a little
4. Pack vegetables into 1-quart wide-mouth
more filtered water.
Mason jars, leaving about 2 inches of space
at the top so that veggies can expand. Push 6. Let veggies sit for 7 days at room temperature
down on veggies as if you were attempting to (70 to 72 degrees). You can refrigerate the jars
push all the air out of the jar. to slow down fermentation.
7. Enjoy with each meal!
How to Make Microbial-Enriched Brine

3 red apples, chopped Put all the ingredients into a high-speed blender
2 teaspoons Celtic sea salt and blend well.
1 teaspoon Body Ecology EcoBloom This recipe makes enough brine for approximately
powder nine 1-quart jars of cultured vegetables.
1 packet of Body Ecology Culture Starter
Body Ecology Ancient Earth Minerals
(contents of 6 capsules)
4 cups water

Our Favorite Beginners Fermented Veggie Recipes
Version 1 Ingredients: Version 2 Ingredients:
3 heads green cabbage, shredded, reserving 3 heads green cabbage, shredded, reserving
5 or 6 whole, large leaves 5 or 6 whole, large leaves
1 bunch kale, chopped by hand 6 large carrots, shredded
½ cup to 1 cup wakame, cut into pieces 1 3-inch piece ginger, peeled, chopped
with kitchen shears
6 cloves garlic, peeled, chopped
1 tablespoon dill seed
Microbial-enriched brine (page 173)
Microbial-enriched brine (page 173)
Spicy Red Blend

Ingredients: 2 medium red bell peppers, diced by hand
3 heads red cabbage, shredded in food 4 to 6 cloves garlic, chopped
processor, reserving 5 or 6 whole, large leaves 1 large poblano chile, de-stemmed, sliced
2 red onions, sliced thin and then coarsely (more seeds equal more heat)
chopped or shredded in food processor 2 carrots, shredded in food processor
1 large bunch fresh cilantro, rinsed, coarsely Microbial-enriched brine (page 173)
chopped
Green Cabbage, Kale, Onion and Fennel Blend

Ingredients: 1 large fennel bulb, shredded in food processor
3 heads of green cabbage, shredded, 2 yellow or sweet onions, sliced thin or
reserving 5 or 6 whole, large leaves. shredded in food processor
1 large bunch kale, chopped by hand Microbial-enriched brine (page 173)
1 large bunch fresh mint, coarsely chopped
by hand
Storage and Safety

Fermented vegetables will be safe to eat for up to one year but they will continue to
become more and more sour. They also won’t have as many live beneficial bacteria after
about 2 months.

Dilly Green Blend
Ingredients: 1 tablespoon dill seed
3 heads green cabbage, shredded, reserving 5 4 large cloves garlic (optional)
or 6 whole, large leaves ¼ cup dried, cut wakame (soaked in water
3 large cucumbers, cut into thin slices by hand for 10 minutes to soften)
Bunch fresh dill, coarsely chopped Microbial-enriched brine (page 173)
2 yellow or sweet Vidalia onions, sliced thin or
shredded in food processor
Body Ecology’s Version of Classic Kimchi

Ingredients: 4 scallions, cut into 1-inch pieces
1 head napa cabbage, approximately 2½ to 3 4 cloves of garlic, finely diced
pounds, coarsely chopped, reserving 5 or 6 4 tablespoons fresh ginger, finely minced
whole, large leaves 2 tablespoons chili powder
1 medium daikon radish, shredded in food Microbial-enriched brine (page 173)
processor or cut into ¼ inch cubes
3 carrots, shredded in food processor
Quick and Easy Homemade Dill Pickles

4 small, unpeeled pickling cucumbers, 1. Pack cucumber slices, garlic and pearl onions tightly
quartered lengthwise into a 1-quart glass jar.
2 cloves of garlic 2. Add the herbs and spices on top.
4 pearl onions, sliced in half 3. Combine the water and sea salt to make a brine.
2 sprigs of fresh dill 4. Pour brine into the jar, leaving about an inch of
½ tsp coriander seeds space.
¼ tsp mustard seeds 5. Place the thick onion slice on top to completely
¼ tsp whole peppercorns submerge the ingredients in the jar. You can also use
2 cups of water rolled up cabbage or kale leaves.
1 tablespoon coarse, grey Celtic sea salt 6. Seal the jar and let pickles sit at room temperature
1 thick slice from a large onion for 3 days. If after 3 days the pickles are not yet to
your taste, let them sit for another day or two. You
still want them to have some crunch. Refrigerate
when they’re the way you like them.

HOMEMADE KEFIR
Kefir is a cultured and microbial-rich food that helps restore your inner ecology. Its beneficial
strains of bacteria and yeasts maintain a symbiotic relationship that gives kefir antibiotic prop-
erties. Both coconut kefir and milk kefir share the same strains of beneficial bacteria and yeast
but, of course, one is made from milk and the other from coconut water.
Either can be made with “grains” or a culture starter. We have found that a starter is more
convenient because once the kefir is made the grains must be removed from the milk or the
coconut water and transferred in order to start the next batch. In between uses, the grains
must be stored in fresh milk to survive and if you travel or don’t use them within a week the
bacteria will die off without a fresh supply of milk or coconut water to feed upon. As they are
transferred from batch to batch the grains can also be easily contaminated. However, if you
make large batches of kefir it is more economical to purchase grains online.
Young Coconut Kefir
Young coconut kefir is an important probiotic, alkalizing and mineral-rich fermented food. You
should begin drinking it in Stage 1 of The Body Ecology Diet. You’ll soon find that with its abundance
of exceptionally powerful and beneficial microbiota, it will help you to quickly establish your inner
ecosystem. Young coconut kefir and coconut kefir cheese have no casein. They introduce dairy-
loving bacteria into the intestines so that if you eventually choose to drink kefir made from milk,
you’ll have a much better chance of tolerating it—if it’s introduced slowly and in small amounts.
Ingredients:
1½ quarts of water from approximately 3 young coconuts
Body Ecology’s Kefir Starter and/or Veggie Culture Starter
Directions:
1. Extract the water from several young coconuts using the method on page 177.
2. Pour the coconut water into a saucepan and heat to 92 degrees. Use a cooking thermometer to
check the temperature, or wash your hands well and dip your finger into the coconut water to test.
At 92 degrees, it won’t feel either hot or cold, much the same as testing baby formula. Do not
overheat! A temperature above 105 degrees will kill the microbiota and most of the enzymes and
vitamins will be destroyed.
3. Add 1 packet of Body Ecology’s Kefir Starter to the warmed coconut water. The Kefir Starter
contains different strains of Lactobacillus as well as beneficial yeast. (Body Ecology’s Veggie Culture
Starter can be used instead of the kefir starter or in addition to the kefir starter to add L. plantarum,
a very beneficial bacterium that makes folate.)
4. Pour coconut water with starter into a glass container with tight-fitting lid. (The water from
three coconuts will usually fill a 1.5 quart jar.) Tighten the lid on the jar and shake vigorously.

5. Ferment the coconut water at 72 to75 degrees for 36 hours. Insulate if necessary to maintain this
consistent temperature. Maintaining this temperature is essential for a successful batch.
6. Save enough coconut milk kefir from this batch to begin your next batch. Instructions are on
page 183.
Young coconut kefir is a discovery unique to Body Ecology. It quickly became one of our favorite
medicinal drinks! It stops cravings for sugar, aids in the digestion of all foods, while toning and
cleansing the intestines and the liver. We’ve had many reports of it easing aches and joint pains,
clearing up skin problems, improving vision, making hair and nails healthier because of its high
mineral content (potassium, natural sodium, and chloride), and helping to cleanse the endocrine
system (adrenals, thyroid, pituitary, ovaries).
Coconut water kefir does not thicken like milk kefir. It is ready when it becomes cloudy and an
effervescent layer forms on the top. The taste is slightly tart and tangy, while some of the original
sweetness remains.
How to Choose a Coconut

Choose young coconuts with unblemished white husks free of mold. The husk covers
a thinner brown fibrous shell. Inside that shell is a thin, pliable layer of meat called
“spoon meat.” The center of the young coconut is full of water.
How to Open a Coconut

TO REMOVE THE COCONUT WATER: Lay the coconut on its side. Cut several thin
slices from the bottom of the husk until you see a white or brown ring. Set the opposite
end in your sink drain to hold the coconut steady. Find the soft spot inside the ring.
(If there’s a knot, the soft spot is usually in or beside it.) Pierce the soft spot with a
clean screwdriver. Widen the hole with a vegetable peeler, if necessary. Pour the water
into a measuring cup or glass jar. The water should be clear or slightly cloudy. If it’s
pink or purple, some people say it is safe to eat, but we prefer not to use it.
TO EXTRACT THE COCONUT MEAT: After the coconut water is removed, lay the nut
on its side on a solid surface. Strike the coconut in the center with one strong stroke
using a cleaver or knife. If the coconut doesn’t split open, tap the cleaver blade with
a mallet until it does. (If this doesn’t work well for you, you can find other methods
on the internet.) If the spoon meat is not white, discard it. Scoop the meat from the
coconut with a flexible spatula or spoon. Rinse the spoon meat to remove any flecks
of shell or fibers.

HOMEMADE KEFIR
Coconut Kefir “Cheese”

Spoon meat from 3 young Thai coconuts 1. Place spoon meat (see sidebar on page 177) in
Water, coconut water or sour fruit juice a blender or food processor. Add enough water,
coconut water or a diluted fruit juice and purée
Fresh sour fruit or vanilla beans (optional)
until it’s the consistency of a creamy pudding.
Body Ecology Kefir Starter (Recommended sour fruit juices are pomegranate,
Body Ecology EcoBloom (optional) blueberry or cherry.)
2. Dissolve the kefir starter in warm water. If desired,
There is not as much sugar in coconut spoon
add a pinch of EcoBloom, especially if you are using
meat as there is in the coconut water, so it does
tap water or filtered water. (EcoBloom acts as a
not need a long fermentation. The longer it
prebiotic to fuel the growth of beneficial bacteria.)
ferments the more sour it will become. If your
desire is to create a dessert or special treat, 8 3. Divide pudding between two 1-quart glass
containers until half full to leave room for the
hours is ideal.
pudding to expand as it ferments.
When your cheese is done, you can purée
5. Put an airtight lid onto the container and allow
flavorings like fresh vanilla bean or fresh or
the cheese to ferment for about 8 hours. Refrigerate
frozen berries into the spoon meat. To sweeten,
to stop fermentation.
just add Body Ecology’s liquid stevia concen-
6. Use the kefir “cheese” in recipes or eat as-is.
trate to taste.

Traditional Milk Kefir
Kefir from milk is a complete protein with all the essential amino acids. It’s a natural antibiotic—
and it’s delicious! The finished product is not unlike that of a drinking-style yogurt, but kefir has
a more tart, refreshing taste and more beneficial bacteria. It also contains strains of beneficial
yeast, and yogurt does not.
The Body Ecology Diet generally recommends avoiding dairy products in Stage 1 because milk
contains a mucus-forming sugar called lactose that feeds yeast. Because it is fermented, however,
milk kefir does not feed yeast, and it usually doesn’t even bother people who are lactose intolerant.
The friendly bacteria and the beneficial yeast growing in the milk kefir consume most of the lactose
and provide very efficient enzymes (lactase) for consuming whatever lactose is still left after the
culturing process. Yes, kefir is mucus-forming, but only slightly, if you follow some simple food-
combining rules (page 182).
And here’s the best part: the slightly mucus-forming quality is exactly what makes milk kefir work
for many of us. The mucus has a “clean” quality to it that coats the lining of the digestive tract,
creating a sort of nest where beneficial bacteria can settle and colonize. This makes the other
probiotics you may be taking even more potent; they now have a better chance to take hold and
proliferate in your intestines.
Is Milk Kefir Right for You?

Some people thrive on milk kefir right from the start and others may need to proceed more slowly.
People with candidiasis often have a leaky, permeable gut lining. This lining must be healed before
you can start drinking kefir made from dairy. It’s essential that the protein in milk kefir (casein)
does not leak through the gut lining and cause further problems, including allergies.
Once your leaky, permeable gut has healed (12 to 16 weeks on The Diet), you may be able to drink
milk kefir. Start with about four ounces in the morning on an empty stomach but dilute it with
water, or better yet, a few ounces of CocoBiotic™ or InnergyBiotic™. Every week increase the
amount until you are able to drink more, but ideally 4 ounces is enough each day. Children can
have more. Think of clever ways to use those 4 to 6 ounces. For instance, you can add it to your
morning smoothie or whip some fresh or dried herbs into the kefir to make a dip for raw vegetables.
It’s also delicious as the base for a salad dressing.
The Benefits of Milk Kefir for All Ages

Milk kefir is an excellent food for children of all ages as long as they do well on dairy. In fact, in
Russia milk kefir (diluted with water) was traditionally introduced to babies at the age of 4 months
to build their immune systems and enhance breast milk feedings. This is thought to be one of the

HOMEMADE KEFIR
reasons why Russians are some of the healthiest people in the world.
Who else does well on fermented milk kefir?
• Pre-schoolers and elementary school kids who need a perfect morning protein meal before
daycare or class.
• The elderly who suffer from sarcopenia (loss of muscle mass) and who tend to be severely
undernourished because of poor digestion.
• Certainly body builders. Milk kefir smoothies make a perfect base for the popular whey
protein concentrates that body builders love.
• High school and college students who often eat poorly and whose grades suffer as a result
will find milk kefir a very nutritious addition to their daily diet. Kefir is a “brain food.” It
provides a complete source of protein to jumpstart their brains before classes.
Fermented milk kefir is not recommended for people who are casein-intolerant.
Nutritional Benefits of Milk Kefir

Milk kefir is an excellent source of calcium and magnesium for building strong bones. Tryp-
tophan, an essential amino acid found in milk kefir, combines with the calcium and magnesium
to help calm the nervous system. Some people call kefir “Nature’s tranquilizer.” Its calming
effect is great for people who are high-strung or nervous, for hyperactive children, or for
people with sleep disorders, such as the elderly. The body converts tryptophan into serotonin,
an important chemical called a neurotransmitter; balanced serotonin levels can help depression
and relieve constipation, induce sleep, and inhibit waking during the night. This conversion
is helped along by Vitamin B6, which is also abundant in kefir.
Kefir also has ample phosphorus, the second most abundant mineral in our bodies. Phosphorus
is important in utilizing carbohydrates, fats, and proteins for growth, cell maintenance, and
energy. A phosphorous deficiency can result in the loss of appetite.
People with digestive problems (and also with candidiasis) are usually deficient in the B
vitamins and in Vitamin K because they lack the beneficial bacteria in the intestinal tract that
would normally produce them. When kefir is included in the diet, the bacteria and beneficial
yeast should soon be able to manufacture sufficient amounts of these much-needed vitamins.
Vitamin K promotes blood clotting, encourages the flow of urine, relieves menstrual cramps,
increases vitality and longevity, and enhances liver functioning.

Kefir provides biotin, another B vitamin that is missing in people with candidiasis. Biotin is
a coenzyme that assists in the manufacture of fatty acids and in the oxidation of fatty acids
and carbohydrates. Without biotin, the body’s production of essential fatty acids is impaired.
Biotin also aids in the body’s assimilation of protein and other B vitamins: folic acid, pantothenic
acid, and B12. A deficiency of biotin can cause muscular pain, poor appetite, dry skin, lack of
energy, depression and a distressed nervous system.
Kefir is an excellent source of Vitamin B12, which is essential for longevity. It is the only
vitamin that contains essential mineral elements. It cannot be made synthetically but must
be grown, like penicillin, in bacteria or molds. B12 is necessary for the normal metabolism of
nerve tissue and for red blood cell formation. B12 builds immunity and can increase energy
and counteract allergens. It is also required for normal growth and is important for fertility
and during pregnancy. Additionally, it works with folate, another member of the B-complex,
in facilitating the synthesis of choline, a fat and cholesterol dissolver that plays an important
role in the transmission of nerve impulses. Choline also helps regulate kidney, liver, and gall-
bladder functions and aids in the prevention of gallstones.
B12 helps the assimilation of Vitamin A into body tissues by aiding carotene absorption or
Vitamin A conversion. It also aids in the production of DNA and RNA, the body’s genetic
material. B12 needs to be combined with calcium during absorption to benefit the body
properly and Nature has provided for that in kefir.
Kefir is rich in thiamin (Vitamin B1), also known as the “morale vitamin” because of its
beneficial effects on the nervous system and on mental attitude. Thiamin is linked with
enhanced learning capacity, growth in children, and improvement in the muscle tone of the
stomach, intestines, and heart. It is essential for stabilizing the appetite and improving digestion,
particularly of carbohydrates, sugar, and alcohol.
Kefir from cow’s milk is a wonderful source of folate (recommended for pregnant women to
prevent fetal spinal deformities). It’s vital to the function of methylation and detoxification.
Kefir helps stop food cravings because the body feels nourished as an inner balance is achieved
and nutritional deficiencies are corrected.
Kefir provides a “sour” taste. Chinese medicine teaches us there are five tastes necessary for
balance in the body; the sour taste is not commonly found in our American diet.
The skin prospers from kefir. It will become moist and creamy and, over time, you will notice
a refinement of the pores. You can use kefir externally to help moisturize your skin, but it is
beneficial for oily skin too. Fermented milks contain lactic acid, which is one of the naturally

occurring alpha hydroxy acids (AHAs) so popular in the cosmetic world today.
Kefir is cooling to the body, so it is ideal to consume when you have a fever or any other condition
resulting in body heat such as a herpes outbreak or AIDS. After taking antibiotics, kefir is very
useful for reestablishing friendly bacteria in the intestines. Kefir is “Nature’s antibiotic.”
Easy Milk Kefir from Starter Culture

1 quart of milk (cow, goat, or sheep), 1. Wash a container, preferably glass with an
preferably raw airtight lid.
1 sachet of Body Ecology’s Kefir Starter 2. Pour entire foil package of room-temperature
Kefir Starter and one quart of milk heated to skin
Before you finish drinking your initial batch temperature (about 92 degrees) into prepared
begin the second by taking out some of the initial container.
batch and combining it with freshly warmed 3. Whisk well and put the lid on the container.
milk (see the table below for ratios). You may
4. Ferment at 72 to 75 degrees for 18 to 24 hours.
repeat this approximately 7 times before you
The kefir will start to thicken, become slightly
will need another foil packet. Body Ecology’s
clumpy, and have a distinct sour aroma.
unique kefir starter contains strong, viable
bacteria, including lactobacillus bacteria and 5. Once thickened, shake or stir vigorously and
refrigerate. Kefir will continue to ferment in the
two strains of beneficial yeast that are unusually
refrigerator, but the process is slower.
hardy, making the transfer process possible.
Food Combining Rules for Drinking Milk Kefir

Kefir is a protein/fat and is easiest to digest when combined with:
• Acidic (sour) fruits, such as strawberries, lemons, limes, grapefruits, pineapples, cran-
berries, or blueberries
• Raw or lightly steamed vegetables (use as a dip, for example)
• Salads (kefir cheese or in a salad dressing)
• Soaked nuts or seeds and avocados (protein fats)

Milk Kefir Cheese
2 cups milk kefir 1. Make milk kefir (page 182) as instructed, but
Body Ecology’s Kefir Starter let the freshly made kefir remain at room temper-
ature for several hours longer. The curds (milk
Kefir cheese is excellent tossed into salads. It is protein) will separate from the whey. The curds
also delicious flavored (e.g., chopped onions, will float on top of the whey.
garlic, sea salt, fresh herbs) and served with an 2. Line a strainer with cheesecloth. Place strainer
assortment of raw vegetables. over a bowl and pour the curds and whey mixture
into the strainer. The curds will stay in the strainer
and the whey will flow through. The whey can
be stored in a glass jar in the refrigerator and it
makes a delicious addition to a morning smoothie.
After removing the whey, refrigerate the strainer
and bowl containing the curds and continue to
drain for several more hours.
3. Store the cheese curds in a covered container
for up to 5 days.
Making More Kefir from the Initial Starter
One packet of starter culture will make up to 7 batches of kefir.

Use the amounts in the table below to transfer coconut water or milk from your first batch of
kefir to make a second batch. The kefir can be transferred up to 7 times before starting over with
a fresh new package of Kefir Starter. A new packet is needed because with each transfer the more
aggressive bacteria begin to crowd out the yeast. Your kefir will still be fermented but won’t have
the beneficial yeast that makes kefir a kefir.
Warmed milk or coconut water Kefir from previous batch

1 quart 6 tablespoons
½ gallon 2/3 cup
1 gallon 1 cup
These ratios also apply to goat and sheep milk.

Do not add more than recommended amounts from the previous batch. This will result in rapid fermen-
tation and an unpleasantly sour taste.

Notes
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Desserts
The desire for sweet-tasting foods and drinks is quite normal. In fact, our very first food,
mother’s milk, was warm and sweet and we’ve formed an emotional bond with this taste,
so avoiding sweets is not the answer! But as you know, refined white sugar or corn syrup
is poison, and even natural sweeteners like agave and honey will feed yeast and make
your body more acidic. Body Ecology recipes use sweeteners like stevia and Lakanto so
that you can make sweet treats for you and your family that actually taste like they are
made with sugar. Even though traditionally we like to eat desserts after a meal, it’s best
to eat them separately on an empty stomach. And when you eat them please drink a
fermented beverage as well.
Gingery Dairy-Free, Sugar-Free,

All-Natural Coconut “Nice Cream”
2 cups fermented coconut meat 1. Purée all ingredients in a blender.
2 cups cashews, soaked only 4 hours 2. Pour into an ice cream maker and freeze
4 tablespoons vanilla extract, alcohol-free according to the manufacturer’s instructions.
¼ cup coconut oil
Have you ever wanted to try your hand at making
1 cup filtered water ice cream but didn’t think you had the time? Well,
¼ cup Lakanto you can make your own ice cream from fermented
4 drops Body Ecology’s stevia liquid coconut meat and enjoy it as a dessert or as an
concentrate addition to a tangy, sweet smoothie. This coconut
“nice cream” is delicious and only takes minutes
1½ teaspoons ground ginger
to make...and even less time to disappear from
1 teaspoon ground cinnamon your bowl! It’s a delicious treat for spring and
¼ teaspoon ground cloves summer, and uses all-natural, no-calorie Lakanto
1 teaspoon Celtic sea salt sweetener. You may want to double the recipe!

Carrot Dessert Soufflé
1 pound or 2 cups carrots, peeled, 1. Preheat oven to 350 degrees.
cut into 3-inch pieces 2. Using some additional coconut oil or ghee, oil
Filtered water a 6-cup baking dish. Set aside.
Pinch of Celtic sea salt 3. Place carrots in a saucepan, cover with filtered
4 tablespoons coconut oil or ghee water, and add a pinch of sea salt. Cook until tender.
3 large eggs Drain well and reserve liquid for another use.
3 tablespoons amaranth or 4. Purée carrots until smooth. Add remaining
buckwheat flour ingredients and again purée until smooth.
Transfer to the baking dish.
¼ cup Lakanto
Nutmeg, to taste 5. Bake 30 to 40 minutes, or until set.
1 teaspoon powdered pure vanilla
Key Lime Ice Cream

4 to 5 cups coconut kefir cheese (page 178) 1. In a Vitamix or food processor, combine
3 limes, juiced coconut kefir cheese and lime juice, and blend
for about 1 minute. Add Lakanto, sea salt, and
½ cup Lakanto
vanilla. Blend for another 30 seconds.
Few drops Body Ecology’s stevia liquid
2. Taste and add stevia, as needed. Pour into
concentrate, or to taste
freezer-safe container or ice cream maker, and
1/ 8 teaspoon pure vanilla extract
freeze according to the manufacturer’s instructions.
(alcohol-free), or a vanilla bean
Pinch Celtic sea salt If you do not have an ice cream maker, remove your
ice cream from the freezer and blend once more just
before eating to get the creamiest consistency.
Coconut Vanilla Pudding

1 16 ounce package of coconut meat, thawed, 1. Process all ingredients in a blender until
or the meat from 3 young coconuts smooth.
1 tablespoon vanilla beans 2. Scoop into small serving dishes and serve cold.
½ cup Lakanto
3 ice cubes
½ cup coconut kefir

Key Lime Pudding
½ cup lime juice 1. Blend all ingredients except coconut oil until
1 large avocado, peeled, seeded smooth. Add coconut oil, and blend thoroughly.
½ cup Lakanto 2. Pour into champagne glasses and refrigerate
¼ cup plus 2 tablespoons coconut milk or 1 for about an hour, or until firm.
cup coconut kefir cheese (page 178) Choose a coconut oil with a neutral flavor from
2 teaspoons vanilla extract, alcohol-free Spectrum or Jarrow. A strong coco-nutty flavor can
¼ teaspoon Celtic sea salt overpower the delicate sour lime flavor in this recipe.
1 teaspoon Body Ecology’s Vitality Super- The neutral-flavored oils are more refined than other
Green virgin unrefined oils with a stronger coconut flavor,
but their essential fatty acids are stable.
½ cup + 1 tablespoon coconut oil,
measured as a liquid
Chocolate Mousse
2 14-ounce cans coconut milk 1. Combine 2 cans coconut milk, Lakanto, agar
1 cup Lakanto flakes, dark cocoa powder, vanilla extract,
cinnamon, and sea salt in a saucepan over
½ cup agar flakes
medium-high heat. Bring to a boil.
½ cup unsweetened organic dark cocoa
2. Reduce the heat to medium-low and simmer
powder
for 15 minutes, stirring occasionally.
2 teaspoons vanilla extract, alcohol-free
3. Pour the chocolate mixture into a 2-quart dish
1 teaspoon ground cinnamon
and stir in the coconut oil. Let cool at room temper-
¼ teaspoon sea salt ature for 15 minutes. Refrigerate until set.
1 tablespoon coconut oil
This delightful mousse is not only delicious, it’s dairy-
1 cup walnuts, soaked, chopped free! As a delicious variation, try adding dried orange
peel in step 1.

Lemon Apple Yogurt Parfait
2 cups of young coconut kefir cheese 1. Make your own coconut kefir (page 176) or
1 Granny Smith green apple, cored, peeled, coconut kefir cheese (page 178) using Body
diced Ecology Starter cultures.
1 teaspoon agar 2. Combine 1 cup of coconut kefir cheese, Granny

Smith apple, and a few drops of stevia in a high-
3 tablespoons Lakanto
speed blender or food processor. Blend until
½ cup filtered water
creamy. Move to a mixing bowl.
1 tablespoon freshly squeezed lemon juice
3. Put the remaining coconut kefir cheese in the
1 teaspoon lemon zest, finely grated blender jar (no need to wash). Add Lakanto,
Few drops Body Ecology’s stevia liquid lemon juice, and lemon zest. Blend until creamy.
concentrate, or to taste Move to a separate mixing bowl.
Mint leaves for garnish 4. Boil ½ cup of filtered water. Turn off heat, add
agar flakes and stir until dissolved. Quickly add
half of the agar gelatin to each bowl and stir. You
can re-blend each fruit/cream if you like.
5. Spoon half of the lemon cream into 4 wine
glasses then top with half of the green apple
cream. Repeat with the remaining lemon and
green apple creams. Refrigerate for 20 minutes
before serving.
Summer is the perfect time for you to expand on the fruits you eat. Sour fruits like lemons and green
apples combine perfectly with the coconut kefir cheese to create a cooling treat so delicious that you won’t
even know it’s sugar-free too.
Remember to eat your fruits in moderation and combine them with fermented foods to enjoy the best
results. Sometimes even sour fruits can cause candida to act up. Ideally, fruits should be eaten alone, on
an empty stomach. At Body Ecology, we take this a bit further and also suggest eating fruit with a good
fermented food or drink. The microflora will eat up the sugar. You can enjoy the delicious flavor and not
have to worry about the negative effects.

Quick and Easy Granita
3 cups filtered water or favorite tea 1. Combine, juice concentrate, water, and Lakanto
1 ounce cranberry, pomegranate, blueberry, in saucepan. Simmer on low heat for 15 minutes,
or black currant juice concentrate stirring occasionally.
½ cup Lakanto 2. Remove from heat and let cool before pouring
into a shallow container. Put into freezer and when
Pinch of Celtic sea salt
the ice has hardened about 95 percent, use the
tines of the fork to scrape up shreds of the ice.
3. Return to freezer until ready to eat.
Some juices are more sour than others, so you will have to adjust the amount of sweetener used. Taste
the liquid and adjust sweetener accordingly. You can add a few drops of Body Ecology’s stevia liquid
concentrate to increase the sweet taste. Lakanto and stevia complement each other.
Chocolate Chip Oatmeal Cookies

1 stick unsalted butter, softened 1. Preheat oven to 350 degrees.
¾ cup Lakanto 2. Beat butter, Lakanto, and vanilla extract with
1 teaspoon vanilla extract, alcohol-free a wire whisk until light and fluffy.
1½ cup amaranth flour (Stage 1) or rice 3. Add flour and salt and mix well.
flour (Stage 2) 4. Dissolve baking soda in boiling water. Add to
½ teaspoon sea salt the mixture.
1 teaspoon baking soda 5. Stir in oats and cacao nibs.
¼ cup boiling water 6. Refrigerate for 15 minutes. Use a spoon to drop
2 cups gluten-free oats dough onto cookie sheets, 2 to 3 inches apart.
6 ounces raw cacao nibs 7. Bake on the middle oven rack for 10 to 15
minutes. Cool on racks. The cookies will be
crunchy.
These delicious chocolate chip oatmeal cookies are naturally sweetened with Lakanto, making them
sugar-free. They’re easy to make and even easier to enjoy! However, flour products of any kind are not
healing foods, nor are they healthy for your intestines. Therefore, please consider these Chocolate Chip
Oatmeal Cookies a transitional food meant to be eaten only on rare occasions as a special treat. It’s best
to wait until your inner ecosystem has been well established and healthy. Drinking a few ounces of a
probiotic liquid around the same time would be wise.

Triple Berry Sorbet
1 pint strawberries 1. Make your own coconut kefir (page 176) or
1 pint raspberries coconut kefir cheese (page 178) using Body
Ecology Starter cultures.
1 pint blueberries
1 lemon, juiced 2. Blend berries, lemon juice, and vanilla in a
high-speed blender. Taste, and add stevia liquid
2 cups coconut kefir cheese
concentrate, as needed. Pour into freezer-safe
½ teaspoon vanilla extract, alcohol-free container or ice cream maker and freeze according
Body Ecology’s stevia liquid concentrate, to the manufacturer’s instructions.
to taste 3. Blend the frozen berry mixture with the
Celtic sea salt, to taste coconut kefir cheese one more time in the blender
then serve.
Strawberry Granita
2 pounds fresh strawberries, rinsed, hulled 1. Slice the strawberries and toss them in a large
½ cup Lakanto bowl with the Lakanto. Stir until the Lakanto
begins to dissolve. Cover and let stand at room
temperature for 1 hour, stirring occasionally.
½ teaspoon fresh squeezed lemon juice
2. Put strawberries, filtered water, and lemon juice
Mint leaves for garnish
in a blender. Purée until smooth. Pour into a
shallow container and freeze until solid.
3. Remove pan from freezer and let sit for about
10 minutes. Using a fork, scrape the top of the
frozen mixture into icy shreds. Serve in chilled
champagne glasses. Garnish with a mint leaf.

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Preface

This cookbook contains recipes that have been collected

I tried to put this book together as if you were in the

Be sure to read about the principles underlying the

– Donna Gates, M.Ed, ABAAHP

Erin Gates, project manager

Published by Body Ecology, Inc.

Masaru Emoto studied the effects that positive and

Share this value of having gratitude for nutritious

The Body Ecology Living Cookbook 7

8 The Body Ecology Living Cookbook

The Body Ecology Living Cookbook 9

The Body Ecology Diet will help:

Emphasizing Probiotic Foods

Probiotic foods have amazing attributes. They can:

10 The Body Ecology Living Cookbook

The 7 Universal Principles of Body Ecology

The Principle of Uniqueness: Knowing Yourself

The Principle of Step by Step: Knowing Where

The Body Ecology Living Cookbook 11

12 The Body Ecology Living Cookbook

1. Cut back on or eliminate sugar and high-carb sweets. On The Body

The Body Ecology Living Cookbook 13

The Principle of Cleansing: Purify from the Inside Out

14 The Body Ecology Living Cookbook

The Principle of Acid and Alkaline: How to Choose Your Foods

16 The Body Ecology Living Cookbook

The Principle of Food Combining and The Principle of 80/20:

Rule 1. Eat animal protein with non-starchy vegetables.

The Body Ecology Living Cookbook 17

18 The Body Ecology Living Cookbook

Rule 3. Approximately 80 percent of the foods on your plate should be alkaline-forming,

The 2 Stages of The Body Ecology Diet

The Body Ecology Living Cookbook 19

Are You Ready for Stage 2?

Grains Can Be Good—Adding Them Back In

20 The Body Ecology Living Cookbook

The Body Ecology Living Cookbook 21

What About Dairy?

22 The Body Ecology Living Cookbook

The Body Ecology Way acts as a roadmap for your healing

The Body Ecology Living Cookbook 23

An expansive green smoothie can be balanced by adding a pinch of mineral-rich Selina

The Body Ecology Living Cookbook 25

Good Morning Greens Smoothie

26 The Body Ecology Living Cookbook

Body Ecology Diet “Acidophilus Milk”

28 The Body Ecology Living Cookbook

Add this “milk” to smoothies for a flavor and texture

The Body Ecology Living Cookbook 29

Cheery Cherry Smoothie

Pineapple Ginger Smoothie

30 The Body Ecology Living Cookbook

32 The Body Ecology Living Cookbook

The Body Ecology Living Cookbook 33

The Body Ecology Living Cookbook 35

Perfectly Poached Eggs

If serving immediately, blot the bottom of the spoon

36 The Body Ecology Living Cookbook

Gluten-Free Pumpkin Flatcakes

The Body Ecology Living Cookbook 37

These Body Ecology latkes are inspired by the tradi-

38 The Body Ecology Living Cookbook