Week 1
Beet and Whey Dressing
Ingredients
1 cup of chopped raw beets (about 1 large beet).
3 tablespoons apple cider vinegar
1 cup yoghurt whey
1 medium onion
1 clove garlic
This makes about 2 ½ cups
Very simple. Very colorful and perfect for a poke bowl.
Once you master this recipes, you can expand this with using one whole lemon- cut up
A Handful of cilantro or parsley
Ponzu Dressing for Poke Bowls and Salads
Ingredients
1/4 c. ponzu
2 tsp. rice vinegar
2 tsp. sesame oil
2 Tablespoons freshly grated ginger
Sliced very thin Jalapeno
2 green onions, thinly sliced,
1 tsp. toasted sesame seeds, plus more for garnish
Nori sheets- break up and garnish
Poke Bowl
Ingredients
Base white rice- basmati or jasmine- a long grain rice 1 cup rice / 1.5 cups water
Beet and Whey dressing
Avocado
Daikon Radish, Carrots, Cooked Spinach, Cucumbers, Sprouts, Beets, Seared Tuna or Wild Fish Salmon, Seaweed
Color: Sweet Potatoes Squash Pumpkin
Protein - fish, yogurt, dairy, grass fed meat, poultry to a minimum (not more than once per week)
Use Fermentable Ponzu or beet and whey for dressing.
Great for all three meals. For breakfast add sweet potato For lunch, add an egg or wild salmon or mackerel or oysters or halibut or calamari
For dinner add avocado and beets and cooked greens
Spinach and Leek Soup
8 servings
Directions:
Clean and trim the leeks of outer layer and stems.
Cut the leek in half lengthwise and rin water through it to cleen the leaves well.
Chop the white and green parts into 1/2-inch chunks (discard tough gray-green parts).
Melt butter in a heavy-bottomed soup pot over medium heat. Add leeks and season well with salt and pepper. Cook, stirring, until leeks are wilted, about 8 to 10 minutes.
Add garlic, and carrot, turnip or parsnip cook for 1 minute.
Add dashi and bring to a simmer. Simmer until the vegetables are soft. Remove from heat and allow to cool for about 15 minutes.
Using a blender, purée the raw spinach with the soup mixture. Adjust seasoning. Thin soup with more dashi or broth.
To preserve the bright green color, heat soup through just before serving. Garnish with a tablespoon of sour cream, crème fraîche or yogurt and a sprinkling of chives, parsley or and tarragon.
And of course a poached egg, some fermented vegetables and raw beets are fun and so good for your gut too!
Ingredients:
6 medium leeks, about 3 pounds
4 tablespoons olive oil or grass fed butter
6 garlic cloves, minced
1 turnip, carrot or parsnip cut into ½ pieces
8 cups dashi, hot chicken broth or water
10 ounces baby spinach, washed
½ cup greek yogurt, sour cream or crème fraîche
2 tablespoons thinly sliced chives parsley, cilantro or tarragon, for garnish