Breakfast: 

Breakfast:  The Liver Rescue Smoothie (from “Cleanse to Heal.” By Anthony William)

Ingredients (makes 1 serving)

• 1 organic banana 
• 1 cup WILD, frozen blueberries 
• 1 Tablespoon of organic Dragon Fruit powder (can be found on Amazon.  AKA:  Pitaya)
• 1/2 cup to 1 cup coconut water or Purified water 
• *Note:  Do not put protein powder or veggies in this smoothie.  Its intention is to cleanse your liver. Please refer to this link for further explanation  Liver Rescue Smoothie

Directions:

Add all the ingredients to a blender and blend until smooth. Serve immediately.

Breakfast:  Mango Mojito Smoothie

Ingredients (makes 1 serving)

• 1 cups frozen organic mango cubes
• 1 tsp barley grass juice powder
• Small handful of fresh mint
• 2 tbsp fresh lime juice
• 1 cup coconut water
• 1 medjool dates pit removed

Directions:

Add all the ingredients to a blender and blend until smooth. Serve immediately. *Another winner from Medical Medium Smoothie Recipes.

Breakfast:  Orange Creamsicle Smoothie (*modified from the Medical Medium)

Ingredients (makes 1 serving):

• 1 small frozen bananas
• 1 small fresh banana
• 2 whole chopped oranges, peel and seeds removed* 
• 1 cup coconut water
• 1 tsp vanilla extract (see if you can find an alcohol-free version or use vanilla bean)

Directions:

Place coconut water in the blender. Blend with the oranges until smooth. Add the frozen and fresh bananas and vanilla and blend again until very smooth and creamy. If you use only fresh bananas instead of frozen the smoothie will still taste wonderful. It just won’t be as creamy and dessert-like. Serve right away and enjoy!

If you are GASSY from any of the above smoothies, please try this low-FODMAP option below:

Gut-Friendly Low FODMAP Fruit Smoothie

🍓🍊Ingredients:

✅ 1/2 cup frozen organic strawberries (low FODMAP)
✅ 1/4 cup frozen organic pineapple (low FODMAP in small amounts)
✅ 1/2 cup fresh orange segments (low FODMAP)
✅ 1 cup coconut water (hydrating & gut-friendly)
✅ 1/2 tsp cinnamon (supports digestion)

LUNCHES:

Lunch:  Dijon Dill Salmon Lettuce Wraps with Roasted Chickpeas

Ingredients (makes 3 servings): 

• 1 can (14.75 oz) wild salmon, drained and flaked
• 1 cup chickpeas
• 1/2 cucumber, diced
• 2 tablespoons capers
• 1 tablespoon Dijon mustard
• Juice of 1 lemon
• 1 tablespoon fresh dill, chopped
• Salt and pepper, to taste
• Organic lettuce leaves (such as butter lettuce or romaine) for wrapping

Instructions:

1. Roast the Chickpeas:
   • Preheat your oven to 400°F (200°C).
   • Toss the chickpeas with olive oil, salt, and smoked paprika.
   • Spread them on a baking sheet and roast for about 20-25 minutes until crispy.
2. Prepare the Salmon Salad:
   • In a large bowl, combine the flaked salmon, diced cucumber, capers, Dijon mustard, lemon juice, chopped dill, remaining 1/2 teaspoon of smoked paprika, salt, and pepper.
   • Mix until well combined.
3. Assemble the Lettuce Wraps:
   • Lay out the lettuce leaves.
   • Spoon the salmon salad onto each lettuce leaf.
   • Top with roasted chickpeas.
4. Serve:
   • Roll up the lettuce leaves to create wraps.

 DINNER:

Dinner:  Italian Stuffed Zucchini Rolls with Ground Turkey

Ingredients (Makes 2 servings):

• 3 medium zucchinis
• 1 onion
• 1 tomato
• 1 clove of garlic
• 8 ounces Ground turkey (organic)
• Italian seasoning
• Good-quality extra virgin olive oil
• Fresh basil
• Pink salt and black pepper (optional)
• 1 small jar of organic tomato sauce

Instructions:

1. Prepare the Zucchini Rolls:
   • Cut 3 medium zucchini in half lengthwise, creating 6 halves.
   • Hollow out the zucchini using a spoon, discarding the seeds.
   • Chop the zucchini pulp and set it aside.
2. Make the Filling:
   • In a bowl, combine the chopped zucchini pulp, 3/4 cup of diced onion, 3/4 cup of fresh tomato, and a clove of minced garlic.
   • Heat 3 tablespoons of olive oil in a sauté pan over medium heat. Add the ground turkey and sauté until browned.
   • Transfer the cooked turkey to the bowl with the vegetable mixture.
   • Add ½ tablespoon and 1/4 teaspoon of basil. Mix well.
3. Roll Up the Zucchini:
   • Lay out the zucchini halves and spoon the turkey and vegetable filling along the length of each piece.
   • Roll up the zucchini tightly, securing with toothpicks if needed in a glass, casserole dish.
   • Spoon over tomato sauce on each roll (about a tablespoon per roll)
4. Bake:
   • Place the stuffed zucchini rolls in your oven-proof pan.
   • Bake at 375°F for 40-50 minutes or until the zucchini is tender and easily pierced with a fork.
5. Serve:
   • Remove toothpicks before serving.
   • Sprinkle with extra basil
   •  
   • Vegan: Quinoa Stuffed Bell Peppers

Ingredients (makes 2 servings):

• 3 bell peppers (any color)
• 1 cup cooked, organic quinoa
• 1 bag frozen black beans or if you can find organic in a can go for it
• 1 cup corn kernels (frozen or fresh)
• 1 cup pico de gallo (store-bought or homemade)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• Fresh cilantro, for garnish
• Sliced avocado, for serving

Instructions:

1. Preheat the Oven:
   • Preheat your oven to 375°F (190°C).
2. Prepare the Bell Peppers:
   • Cut the bell peppers in half lengthwise and remove the seeds.
3. Cook the Quinoa:
   • In a saucepan, cook the quinoa according to package instructions. Add chili powder, cumin, garlic powder, salt, and pepper to the cooking water for extra flavor.
4. Mix the Filling:
   • In a large bowl, combine the cooked quinoa, black beans, corn, and pico de gallo. Mix well.
5. Stuff the Bell Peppers:
   • Fill each bell pepper half with the quinoa mixture.
6. Bake:
   • Place the stuffed bell peppers in a baking dish.
   • Bake for 20-25 minutes or until the peppers are tender.
7. Serve:
   • Garnish with fresh cilantro and serve with sliced avocado.
   • Note: if you are not a Vegan, you can add lean ground beef or bison into this recipe

30-Minute Vegetable and Ground Beef Skillet

Ingredients (makes 4 servings):

• 1 tablespoon avocado oil (or coconut oil)
• 1 cup sliced carrots
• 1 cup broccoli florets
• 1 cup sliced radishes
• 1 pound grass-fed ground beef (80/20)
• Pink salt and black pepper, to taste

Instructions:

1. Sauté the Vegetables:
   • Heat the avocado oil in a large (12-inch) cast iron skillet over medium heat.
   • Add the carrots, broccoli, and radishes. Stir well and cover. Cook, stirring occasionally, until the vegetables begin to soften (about 5 minutes).
2. Add the Ground Beef:
   • Scoot the vegetables to one side of the skillet.
   • Add the ground beef to the other side. Break it into pieces with a spatula.
   • Cook until the beef is no longer pink.
3. Season and Serve:
   • Season with salt and pepper to taste.
   • Mix the beef and vegetables together.
   • Serve hot and enjoy your nourishing meal!

Snack or “Treat”: 

Feeling salt-deprived?  Try some seaweed snacks or add dulse flakes to your smoothies!

3-Ingredient Banana Cookies

Ingredients (makes 1-2 servings)

• 1 medium-sized ripe banana (about 118 grams)
• 1 cup organic oats
• 1/2 teaspoon ground cinnamon
• 1 ounce chopped organic craisins or raisins

Instructions:

• Preheat your oven to 350°F
• Mash the banana in a bowl until creamy.
• Mix in the oats and ground cinnamon.
• Drop spoonfuls of the mixture onto a baking sheet lined with parchment paper.
• Bake for about 10-12 minutes or until golden.

*I love these guilt-free cookies

Side Dish:  Grilled General Tso’s Cauliflower Kabobs:

Ingredients (makes 3 servings):

• 4 cups organic cauliflower florets
• 2 tablespoons extra virgin olive oil or coconut oil
• 1 tablespoon arrow root (instead of corn starch)
• 1 tablespoon coconut aminos
• 1 teaspoon red chili pepper flakes
• Chopped spring onion and toasted sesame seeds for garnish

For the sauce:

• 3 tablespoons coconut aminos
• 2 tablespoons unseasoned rice vinegar
• 2 teaspoons coconut oil
• 2 tablespoons raw honey
• 1 cup vegetable stock
• 1 tablespoon Sriracha sauce
• 1 tablespoon grated ginger
• 4 cloves garlic, grated
• 1 tablespoon arrow root

Directions:

1. Preheat your grill.
2. Place cauliflower florets in a pot with ½ cup of water. Steam for 5-7 minutes to precook. Allow to cool down, drain and transfer to a Ziploc bag.
3. Whisk the oil, arrow root, red chili pepper flakes, and liquid aminos together in a small bowl. Pour over the cauliflower in the plastic bag and toss well to coat. Marinate for 20 minutes.
4. Prepare the sauce: Heat oil in a small saucepan over medium-low heat. Add ginger and garlic, stir-fry for 1-2 minutes. Add remaining ingredients (soy sauce, rice vinegar, raw honey, vegetable stock, Sriracha, arrow root) and whisk to combine. Simmer for 20-30 minutes until the sauce thickens.
5. Remove cauliflower florets from the bag, thread them onto skewers, and grill until tender and golden. Brush with the sauce and grill until slightly caramelized.
6. Transfer to a serving dish, garnish with toasted sesame seeds and chopped scallion greens, and serve immediately.

Medical Medium Apple-Stuffed Dates Recipe for a delicious and naturally sweet snack!

Ingredients:

🍏 1 Fuji apple (organic, finely diced)
🌿 1–2 organic celery ribs (finely chopped)
🌴 6–8 Medjool dates (organic, pitted)
🧂 Optional: Cinnamon (for extra warmth & flavor)

Instructions:

1️⃣ Slice each Medjool date lengthwise and remove the pit.
2️⃣ In a bowl, mix the finely diced Fuji apple and chopped celery until well combined.
3️⃣ Stuff each date with a small spoonful of the apple-celery mixture.
4️⃣ Sprinkle with cinnamon if desired for an extra flavor boost.
5️⃣ Enjoy immediately or refrigerate for a refreshing, naturally energizing treat!

💚 This snack is hydrating, mineral-rich, and naturally sweet—perfect for a pre-workout boost or afternoon pick-me-up!

Creamy Organic Avocado Pudding 🥑🍯

This rich, velvety avocado pudding is packed with healthy fats, naturally sweetened with maple syrup, and completely organic!

Ingredients:

🥑 2 ripe organic avocados
🍁 3 tbsp organic maple syrup (adjust to taste)
🥛 1/4 cup organic coconut milk (or almond milk)
🍫 2 tbsp organic cacao powder (for a chocolate version) optional
🧂 1/2 tsp organic vanilla extract
🌿 Pinch of sea salt

Instructions:

1️⃣ Scoop out the avocado flesh and place it in a blender or food processor.
2️⃣ Add maple syrup, coconut milk, vanilla, and sea salt (plus cacao if making it chocolatey).
3️⃣ Blend until smooth and creamy—scrape down the sides if needed.
4️⃣ Taste and adjust sweetness by adding more maple syrup if desired.
5️⃣ Chill for 15-20 minutes for the best texture, or enjoy immediately!

Quickie Side Dishes:

Pear, Apple, and Celery Salad

Ingredients (makes 2 servings):

• 5 celery ribs (including the celery greens)
• 2 medium pears
• 2 medium Fuji or Honeycrisp apples
• 1/4 cup extra virgin olive oil
• 2 tablespoons white balsamic vinegar
• 1 tablespoon raw honey or real maple syrup
• Juice of 1 organic lemon
• 1 teaspoon grated lemon zest
• Pink salt and black pepper, to taste

Instructions:

1. Prepare the Salad:
   • Wash the celery and tear off the celery greens at the top of each stalk. Set the celery greens aside.
   • Cut the celery into thin strips.
   • Core the pears and apples, then cut them into thin strips (about 1 inch by 1/4 inch).
   • Add the celery, celery greens, pears, and apples to a bowl.
2. Make the Lemon Vinaigrette:
   • In a small bowl, whisk together olive oil, white balsamic vinegar, raw honey or maple syrup, lemon juice, grated lemon zest, salt, and pepper.
3. Assemble the Salad:
   • Pour the vinaigrette over the salad and toss to coat.

Roasted Maple-Glazed Carrots & Parsnips

• Serves 4🥕✨Ingredients:

• 2 cups carrots, peeled and sliced into sticks 🥕
• 2 cups parsnips, peeled and sliced into sticks
• 1 tbsp olive oil
• 1 tbsp pure maple syrup 🍁
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1/2 tsp fresh thyme (or dried)
• 1/2 tsp smoked paprika (optional, for extra flavor)

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss carrots and parsnips with olive oil, maple syrup, salt, pepper, thyme, and paprika.
3. Spread the veggies evenly on a lined baking sheet.
4. Roast for 25-30 minutes, flipping halfway through, until golden and tender.
5. Serve warm and enjoy this sweet-savory, nourishing, and digestion-friendly side dish!

Broccoli Slaw: Serves 4

• Mix one bag of shredded broccoli, grated carrots, and thinly sliced red onion. 
• Dress with a light vinaigrette made from apple cider vinegar, Dijon mustard, and extra virgin olive oil.
• Add a sprinkle of sunflower seeds or pumpkin seeds for crunch

Garlic Green Beans:

• Blanch green beans in boiling water for 2-3 minutes until crisp-tender.
• Sauté minced garlic in olive oil until fragrant.
• Toss the blanched green beans in the garlic oil and season with pink salt and black pepper

SALAD DRESSING/MARINADE

LEMON VINIAGRETTE

• 1 T fresh lemon juice
• 1 T organic olive oil
• 1 cloves of garlic chopped or garlic powder
• Sea salt and pepper to taste

Instructions:

• Whisk all ingredients together and use as a marinade or salad dressing.
• Recipe makes one serving.

Roasted Squash (when in season):

• Slice yellow squash, toss with extra virgin olive oil, and season with Italian herb seasoning.
• Bake until tender, then broil for a crispy topping

MARINADES

CHICKEN MARINADES

🍋 Lemon Herb Marinade

Best for: Grilled or baked chicken
✅ Bright, fresh, and zesty flavor

Ingredients:

• ¼ cup extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp lemon zest
• 2 cloves garlic, minced
• 1 tsp dried oregano (or 1 tbsp fresh)
• 1 tsp dried thyme (or 1 tbsp fresh)
• ½ tsp sea salt
• ¼ tsp black pepper

Instructions:

1. Mix all ingredients in a bowl or jar.
2. Coat chicken thoroughly and marinate for at least 30 minutes (or overnight for deeper flavor).
3. Grill, bake, or pan-sear as desired.

🌿 Cilantro Lime Marinade

Best for: Grilled chicken, tacos, or bowls
✅ Zesty and packed with antioxidants

Ingredients:

• ¼ cup fresh lime juice
• 2 tbsp extra virgin olive oil
• 1 tbsp coconut aminos (or organic low-sodium soy sauce)
• 2 cloves garlic, minced
• ½ tsp cumin
• ¼ tsp chili powder
• ½ tsp sea salt
• ¼ cup fresh cilantro, chopped

Instructions:

1. Blend all ingredients together.
2. Pour over chicken and marinate for at least 30 minutes.
3. Grill or bake at 375°F for 25-30 minutes.

FISH MARINADES

🥭 Mango Ginger Glaze

Best for: Salmon, cod, or mahi-mahi
✅ Sweet, tangy, and anti-inflammatory

Ingredients:

• ½ cup fresh mango, puréed
• 1 tbsp raw honey
• 1 tbsp grated ginger
• 2 tbsp coconut aminos
• 1 tbsp fresh lime juice
• ½ tsp sea salt

Instructions:

1. Blend ingredients into a smooth glaze.
2. Brush over fish and let it marinate for 15-20 minutes.
3. Bake at 375°F for 15 minutes or grill for 4-5 minutes per side.

🌶 Garlic Chili Lime Marinade

Best for: Salmon, black cod, shrimp
✅ Spicy and metabolism-boosting

Ingredients:

• ¼ cup fresh lime juice
• 2 tbsp avocado oil
• 2 cloves garlic, minced
• ½ tsp smoked paprika
• ¼ tsp cayenne pepper
• 1 tsp coconut aminos
• ½ tsp sea salt

Instructions:

1. Whisk ingredients together and coat fish thoroughly.
2. Let sit for 15 minutes before cooking.
3. Sear, bake, or grill to perfection!

BEEF & BISON MARINADES

🥩 Garlic Balsamic Marinade

Best for: Steak, bison, roasts
✅ Rich, slightly sweet, and tenderizing

Ingredients:

• ¼ cup balsamic vinegar
• 2 tbsp extra virgin olive oil
• 2 cloves garlic, minced
• 1 tsp Dijon mustard
• ½ tsp dried rosemary (or 1 tsp fresh)
• ½ tsp sea salt
• ¼ tsp black pepper

Instructions:

1. Whisk together all ingredients.
2. Coat beef or bison and marinate for at least 2 hours (up to overnight).
3. Grill, sear, or roast as desired.

🔥 Smoky Chipotle Lime Marinade

Best for: Grilled steak, bison burgers, fajitas
✅ Spicy, smoky, and metabolism-boosting

Ingredients:

• ¼ cup fresh lime juice
• 2 tbsp avocado oil
• 1 tbsp coconut aminos
• 1 chipotle pepper in adobo sauce, minced
• 2 cloves garlic, minced
• ½ tsp smoked paprika
• ½ tsp cumin
• ½ tsp sea salt

Instructions:

1. Blend all ingredients together.
2. Coat meat and let marinate for at least 1 hour.
3. Grill, pan-sear, or roast at 400°F for 15-20 minutes.

PORK and tENDERLOIN MARINADES

🍏 Apple Cider Dijon Marinade

Best for: Pork chops or tenderloin
✅ Lightly sweet, tangy, and anti-inflammatory

Ingredients:

• ¼ cup organic apple cider vinegar
• 2 tbsp Dijon mustard
• 2 tbsp extra virgin olive oil
• 1 tbsp raw honey
• 1 clove garlic, minced
• ½ tsp dried thyme
• ½ tsp sea salt
• ¼ tsp black pepper

Instructions:

1. Whisk all ingredients together.
2. Marinate pork at least 1 hour
3. Bake at 375°F for 25-30 minutes or grill.

🌿 Garlic Herb Marinade

Best for: Pork loin, chops, or pulled pork
✅ Classic, savory, and gut-friendly

Ingredients:

• ¼ cup extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp coconut aminos
• 2 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp dried thyme
• ½ tsp sea salt
• ¼ tsp black pepper

Instructions:

1. Combine all ingredients and mix well.
2. Marinate pork for at least 1 hour.
3. Roast, grill, or slow-cook as needed.

tofu MARINADES & RECIPES

TOFU PREP TIPS

✅ Use organic extra-firm tofu
✅ Press for 15-20 minutes to remove excess water
✅ Marinate for at least 30 minutes for deep flavor
✅ Bake, pan-fry, air-fry, or grill for a crispy texture

🥢 Ginger Sesame Marinade

Best for: Stir-fry, salads, bowls
✅ Anti-inflammatory, umami-rich

Ingredients:

• ¼ cup coconut aminos (or organic low-sodium soy sauce)
• 1 tbsp toasted sesame oil
• 1 tbsp fresh ginger, grated
• 1 clove garlic, minced
• 1 tbsp rice vinegar
• ½ tsp sesame seeds

Instructions:

1. Mix ingredients in a bowl.
2. Coat tofu and marinate for 30 minutes.
3. Bake at 400°F for 20-25 min or pan-sear until golden.

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🌶 Spicy Chili Lime Marinade

Best for: Tacos, burrito bowls, wraps
✅ Metabolism-boosting, zesty

Ingredients:

• ¼ cup fresh lime juice
• 1 tbsp avocado oil
• 1 tbsp coconut aminos
• 1 tsp chili powder
• ½ tsp smoked paprika
• 1 clove garlic, minced
• ½ tsp sea salt

Instructions:

1. Mix ingredients and pour over tofu.
2. Let marinate for 30 minutes.
3. Grill for 3-4 min per side or bake at 400°F for 20 min.

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🍯 Maple Dijon Marinade

Best for: Buddha bowls, roasted veggies
✅ Slightly sweet, tangy, and protein-packed

Ingredients:

• 2 tbsp Dijon mustard
• 1 tbsp raw maple syrup
• 1 tbsp apple cider vinegar
• 1 tbsp extra virgin olive oil
• ½ tsp sea salt
• ¼ tsp black pepper

Instructions:

1. Combine ingredients and marinate tofu for 30 minutes.
2. Bake at 375°F for 25 minutes or pan-fry until crispy.

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🥭 Mango Turmeric Marinade

Best for: Grain bowls, salads
✅ Anti-inflammatory, tropical flavor

Ingredients:

• ½ cup fresh mango, blended
• 1 tbsp fresh lemon juice
• 1 tbsp extra virgin olive oil
• ½ tsp ground turmeric
• ½ tsp cumin
• ¼ tsp sea salt

Instructions:

1. Blend ingredients and coat tofu.
2. Marinate for 30 minutes.
3. Air-fry at 375°F for 15 min or grill for 3 min per side.

MOCKTAILS “P10 Approved”

Citrus Ginger Sparkler that’s refreshing, gut-friendly, and easy to make!

Ingredients:

• 1/2 cup fresh-squeezed orange juice (from 1 medium orange) 🍊
• 1/4 cup fresh-squeezed lemon juice 🍋
• 1/2 teaspoon fresh grated ginger (or a small slice)
• 1/2 teaspoon maple syrup (optional, for a touch of sweetness)
• 1/2 cup sparkling water (plain or lemon-flavored)
• Ice cubes
• Fresh mint or a lemon slice for garnish

Instructions:

1. In a glass, combine fresh orange juice, lemon juice, and grated ginger.
2. Add maple syrup if you prefer a little sweetness.
3. Fill the glass with ice cubes and top with sparkling water.
4. Stir gently and garnish with mint or a lemon slice.

Glow Mocktail 🍹✨—pure, healing, and packed with detoxifying ingredients!

Ingredients:

• 1 cup fresh watermelon juice (blend and strain if needed) 🍉
• 1/2 cup fresh-squeezed orange juice 🍊
• 1/4 cup fresh-squeezed lime juice 🍋
• 1/4 teaspoon raw honey or real maple syrup (optional) 🍯
• 1/2 cup coconut water 🥥
• Ice cubes
• Fresh mint or a lime slice for garnish

Instructions:

1. In a shaker or large glass, combine watermelon juice, orange juice, lime juice, and coconut water.
2. Add raw honey/syrup if desired and stir well.
3. Pour over ice and garnish with fresh mint or a lime slice.
4. Sip and enjoy the hydrating, liver-loving, and mineral-rich goodness! ✨

Pineapple Mango Fizz Mocktail 🍍🥭✨—a bubbly, refreshing, and healthy tropical drink!

Ingredients:

• 1/2 cup fresh pineapple juice 🍍
• 1/2 cup fresh mango puree (blend mango with a little water if needed) 🥭
• 1/4 cup fresh-squeezed lime juice 🍋
• 1/2 teaspoon raw honey or maple syrup (optional) 🍯
• 1/2 cup club soda NOTE:  I use a Soda Stream to carbonate my beverages and reverse osmosis water (or more, to taste) 🫧
• Ice cubes
• Fresh mint and a lime wedge for garnish 🌿

Instructions:

1. In a shaker or glass, mix pineapple juice, mango puree, lime juice, and sweetener (if using).
2. Fill a glass with ice and pour the mixture over it.
3. Top with club soda and stir gently.
4. Garnish with fresh mint and a lime wedge.