Recipes

Recipe ideas for the elimination diet that excludes the foods mentioned in the earlier lesson.

Breakfast Recipes

Breakfast Burrito Bowl

• Ingredients: Ground turkey, bell peppers, onion, garlic, spinach, cauliflower rice, avocado, salsa, salt, and pepper
  • 1 serving: 1/2 cup cooked brown rice, 1/4 cup black beans, 1/4 cup salsa, 1/4 avocado, 1 egg, salt, and pepper
  • 2 servings: 1 cup cooked brown rice, 1/2 cup black beans, 1/2 cup salsa, 1/2 avocado, 2 eggs, salt, and pepper
  • 4 servings: 2 cups cooked brown rice, 1 cup black beans, 1 cup salsa, 1 avocado, 4 eggs, salt, and pepper
• Directions: Brown ground turkey in a large skillet. Add diced bell peppers, onion, and garlic and cook until softened. Add spinach and cook until wilted. Add cauliflower rice and cook until heated through. Serve in a bowl topped with sliced avocado and salsa. Season with salt and pepper to taste.

Breakfast Sausage Patties

• Ingredients: Ground turkey, sage, thyme, garlic powder, onion powder, salt, and pepper
  • 1 serving: 1/4 lb ground turkey, 1/4 tsp sage, 1/4 tsp thyme, 1/4 tsp fennel seeds, 1/4 tsp salt, 1/8 tsp black pepper
  • 2 servings: 1/2 lb ground turkey, 1/2 tsp sage, 1/2 tsp thyme, 1/2 tsp fennel seeds, 1/2 tsp salt, 1/4 tsp black pepper
  • 4 servings: 1 lb ground turkey, 1 tsp sage, 1 tsp thyme, 1 tsp fennel seeds, 1 tsp salt, 1/2 tsp black pepper
• Directions: In a large bowl, mix together ground turkey, sage, thyme, garlic powder, onion powder, salt, and pepper until well combined. Form into patties. Heat some coconut oil in a skillet over medium heat. Cook the patties for 3-4 minutes per side or until cooked through.

Turkey Breakfast Sausage and Vegetable Skillet

• Ingredients: Ground turkey, onion, garlic, bell pepper, zucchini, dried thyme, dried sage, salt, and pepper
  • 1 serving: 1/4 lb ground turkey, 1/4 cup diced red bell pepper, 1/4 cup diced yellow onion, 1/4 cup diced zucchini, 1/4 cup diced mushrooms, 1/4 tsp garlic powder, 1/4 tsp onion powder, salt and pepper to taste
  • 2 servings: 1/2 lb ground turkey, 1/2 cup diced red bell pepper, 1/2 cup diced yellow onion, 1/2 cup diced zucchini, 1/2 cup diced mushrooms, 1/2 tsp garlic powder, 1/2 tsp onion powder, salt and pepper to taste
  • 4 servings: 1 lb ground turkey, 1 cup diced red bell pepper, 1 cup diced yellow onion, 1 cup diced zucchini, 1 cup diced mushrooms, 1 tsp garlic powder, 1 tsp onion powder, salt and pepper to taste
• Directions: Brown ground turkey in a large skillet. Add diced onion and garlic and cook until softened. Add diced bell pepper and zucchini and cook until tender. Stir in dried thyme, dried sage, salt, and pepper. Cook for a few more minutes until the flavors are well combined.

Green Smoothie Bowl

• Ingredients: Baby spinach, frozen banana, frozen pineapple, almond milk, chia seeds, and sliced fruit for topping (optional)
  • 1 serving: 1 cup spinach, 1/2 cup frozen mixed berries, 1/2 frozen banana, 1/2 cup almond milk, 1 tbsp almond butter, 1 tsp honey, toppings of choice (such as sliced banana, granola, and chia seeds)
  • 2 servings: 2 cups spinach, 1 cup frozen mixed berries, 1 frozen banana, 1 cup almond milk, 2 tbsp almond butter, 2 tsp honey, toppings of choice (such as sliced banana, granola, and chia seeds)
  • 4 servings: 4 cups spinach, 2 cups frozen mixed berries, 2 frozen bananas, 2 cups almond milk, 1/4 cup almond butter, 4 tsp honey, toppings of choice (such as sliced banana, granola, and chia seeds)
• Directions: Blend baby spinach, frozen banana, frozen pineapple, almond milk, and chia seeds in a blender until smooth. Pour into a bowl and top with sliced fruit if desired.

Lunch & Dinner Recipes

• Ingredients: Broccoli, carrots, snow peas, bell peppers, onions, garlic, ginger, coconut aminos, salt, and pepper
  • 1 serving: 1 cup broccoli, 1/2 cup sliced carrots, 1/2 cup snow peas, 1/2 cup sliced bell peppers, 1/4 cup sliced onions, 1 clove minced garlic, 1/2 tsp grated ginger, 1 tbsp coconut aminos, salt and pepper to taste
  • 2 servings: 2 cups broccoli, 1 cup sliced carrots, 1 cup snow peas, 1 cup sliced bell peppers, 1/2 cup sliced onions, 2 cloves minced garlic, 1 tsp grated ginger, 2 tbsp coconut aminos, salt and pepper to taste
  • 4 servings: 4 cups broccoli, 2 cups sliced carrots, 2 cups snow peas, 2 cups sliced bell peppers, 1 cup sliced onions, 4 cloves minced garlic, 2 tsp grated ginger, 4 tbsp coconut aminos, salt and pepper to taste
• Directions: Heat some oil (such as avocado oil or coconut oil) in a wok or large skillet over high heat. Add the vegetables and stir-fry for a few minutes until tender. Add garlic and ginger and cook for an additional minute. Season with coconut aminos, salt, and pepper to taste.

Slow Cooker Chicken and Vegetable Soup

• Ingredients: Chicken thighs, carrots, celery, onion, garlic, zucchini, chicken broth, bay leaves, salt, and pepper
  • 1 serving: 1 chicken thigh, 1/4 cup diced carrots, 1/4 cup diced celery, 1/4 cup diced onion, 1 clove minced garlic, 1/4 cup sliced zucchini, 1 cup chicken broth, 1 bay leaf, salt and pepper to taste
  • 2 servings: 2 chicken thighs, 1/2 cup diced carrots, 1/2 cup diced celery, 1/2 cup diced onion, 2 cloves minced garlic, 1/2 cup sliced zucchini, 2 cups chicken broth, 2 bay leaves, salt and pepper to taste
  • 4 servings: 4 chicken thighs, 1 cup diced carrots, 1 cup diced celery, 1 cup diced onion, 4 cloves minced garlic, 1 cup sliced zucchini, 4 cups chicken broth, 4 bay leaves, salt and pepper to taste
• Directions: Add all ingredients to a slow cooker and cook on low for 6-8 hours. Remove chicken from the slow cooker and shred it with two forks. Return the shredded chicken to the soup and season with salt and pepper to taste.

Baked Salmon with Roasted Vegetables

• Ingredients: Salmon fillet, asparagus, broccoli, cauliflower, garlic, lemon, olive oil, salt, and pepper
  • 1 serving: 1 chicken thigh, 1/4 cup diced carrots, 1/4 cup diced celery, 1/4 cup diced onion, 1 clove minced garlic, 1/4 cup sliced zucchini, 1 cup chicken broth, 1 bay leaf, salt and pepper to taste
  • 2 servings: 2 chicken thighs, 1/2 cup diced carrots, 1/2 cup diced celery, 1/2 cup diced onion, 2 cloves minced garlic, 1/2 cup sliced zucchini, 2 cups chicken broth, 2 bay leaves, salt and pepper to taste
  • 4 servings: 4 chicken thighs, 1 cup diced carrots, 1 cup diced celery, 1 cup diced onion, 4 cloves minced garlic, 1 cup sliced zucchini, 4 cups chicken broth, 4 bay leaves, salt and pepper to taste
• Directions: Preheat the oven to 400°F. Place salmon fillet in a baking dish and season with salt and pepper. Cut vegetables into bite-sized pieces and toss with garlic, lemon juice, olive oil, salt, and pepper. Spread the vegetables around the salmon in the baking dish. Bake for 15-20 minutes or until salmon is cooked through and vegetables are tender.

Turkey Lettuce Wraps

• Ingredients: Ground turkey, mushrooms, water chestnuts, green onions, garlic, ginger, coconut aminos, lettuce leaves, salt, and pepper
  • 1 serving: 4 oz ground turkey, 1/4 cup sliced mushrooms, 1/4 cup diced water chestnuts, 1 sliced green onion, 1 clove minced garlic, 1 tsp grated ginger, 1 tbsp coconut aminos, 3 lettuce leaves, salt and pepper to taste
  • 2 servings: 8 oz ground turkey, 1/2 cup sliced mushrooms, 1/2 cup diced water chestnuts, 2 sliced green onions, 2 cloves minced garlic, 2 tsp grated ginger, 2 tbsp coconut aminos, 6 lettuce leaves, salt and pepper to taste
  • 4 servings: 16 oz ground turkey, 1 cup sliced mushrooms, 1 cup diced water chestnuts, 4 sliced green onions, 4 cloves minced garlic, 4 tsp grated ginger, 4 tbsp coconut aminos, 12 lettuce leaves, salt and pepper
• Directions: Heat some oil in a large skillet over medium-high heat. Add ground turkey and cook until browned, breaking it up with a wooden spoon as it cooks. Add mushrooms, water chestnuts, green onions, garlic, and ginger and cook for a few minutes until softened. Season with coconut aminos, salt, and pepper to taste. Serve the turkey mixture in lettuce leaves as wraps.

Roasted Root Vegetable Salad

• Ingredients: Sweet potatoes, parsnips, carrots, red onion, garlic, olive oil, mixed salad greens, apple cider vinegar, Dijon mustard, honey, salt, and pepper
  • 1 serving: 1 small sweet potato, 1 small parsnip, 1 small carrot, 1/4 small red onion, 1 clove garlic, 1 tbsp olive oil, 1 cup mixed salad greens, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 tsp honey, salt and pepper to taste
  • 2 servings: 2 small sweet potatoes, 2 small parsnips, 2 small carrots, 1/2 small red onion, 2 cloves garlic, 2 tbsp olive oil, 2 cups mixed salad greens, 2 tbsp apple cider vinegar, 2 tsp Dijon mustard, 2 tsp honey, salt and pepper to taste
  • 4 servings: 4 small sweet potatoes, 4 small parsnips, 4 small carrots, 1 small red onion, 4 cloves garlic, 4 tbsp olive oil, 4 cups mixed salad greens, 4 tbsp apple cider vinegar, 4 tsp Dijon mustard, 4 tsp honey, salt and pepper to taste
• Directions: Preheat the oven to 400°F. Cut sweet potatoes, parsnips, and carrots into bite-sized pieces and toss with sliced red onion, garlic, and olive oil. Spread the vegetables in a single layer on a baking sheet and roast for 30-40 minutes, flipping halfway through, until tender and lightly browned. In a small bowl, whisk together apple cider vinegar, Dijon mustard, honey, salt, and pepper to make the dressing. Serve the roasted vegetables over a bed of mixed salad greens and drizzle with the dressing.

Grilled Chicken and Vegetable Skewers

• Ingredients: Chicken breast, zucchini, bell peppers, red onion, garlic, olive oil, lemon juice, dried oregano, salt, and pepper
  • 1 serving: 1 chicken breast, 1 small zucchini, 1/2 small bell pepper, 1/4 small red onion, 1 clove garlic, 1 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp dried oregano, salt and pepper to taste
  • 2 servings: 2 chicken breasts, 2 small zucchinis, 1 small bell pepper, 1/2 small red onion, 2 cloves garlic, 2 tbsp olive oil, 2 tbsp lemon juice, 1 tsp dried oregano, salt and pepper to taste
  • 4 servings: 4 chicken breasts, 4 small zucchinis, 2 small bell peppers, 1 small red onion, 4 cloves garlic, 4 tbsp olive oil, 4 tbsp lemon juice, 2 tsp dried oregano, salt and pepper to taste
• Directions: Cut chicken and vegetables into bite-sized pieces and thread onto skewers. In a small bowl, whisk together garlic, olive oil, lemon juice, dried oregano, salt, and pepper to make a marinade. Brush the skewers with the marinade and grill over medium-high heat for 8-10 minutes or until chicken is cooked through and vegetables are tender.

Baked Cod with Lemon and Herbs

• Ingredients: Cod fillet, lemon, garlic, olive oil, dried thyme, dried parsley, salt, and pepper
  • 1 serving: 1 cod fillet, 1/2 lemon, 1 clove minced garlic, 1 tablespoon olive oil, 1/4 teaspoon dried thyme, 1/4 teaspoon dried parsley, salt and pepper to taste
  • 2 servings: 2 cod fillets, 1 lemon, 2 cloves minced garlic, 2 tablespoons olive oil, 1/2 teaspoon dried thyme, 1/2 teaspoon dried parsley, salt and pepper to taste
  • 4 servings: 4 cod fillets, 2 lemons, 4 cloves minced garlic, 4 tablespoons olive oil, 1 teaspoon dried thyme, 1 teaspoon dried parsley, salt and pepper to taste
• Directions: Preheat the oven to 375°F. Place cod fillet in a baking dish and season with salt and pepper. Cut lemon into slices and place them on top of the fish. In a small bowl, whisk together garlic, olive oil, dried thyme, and dried parsley. Drizzle the mixture over the fish. Bake for 15-20 minutes or until fish is cooked through.

Cauliflower Fried Rice

• Ingredients: Cauliflower rice, carrots, peas, onion, garlic, ginger, coconut aminos, sesame oil, salt, and pepper
  • 1 serving: 1 cup cauliflower rice, 1/4 cup diced carrots, 1/4 cup peas, 1/4 cup diced onion, 1 clove minced garlic, 1/2 teaspoon grated ginger, 1 tablespoon coconut aminos, 1 teaspoon sesame oil, salt and pepper to taste
  • 2 servings: 2 cups cauliflower rice, 1/2 cup diced carrots, 1/2 cup peas, 1/2 cup diced onion, 2 cloves minced garlic, 1 teaspoon grated ginger, 2 tablespoons coconut aminos, 2 teaspoons sesame oil, salt and pepper to taste
  • 4 servings: 4 cups cauliflower rice, 1 cup diced carrots, 1 cup peas, 1 cup diced onion, 4 cloves minced garlic, 2 teaspoons grated ginger, 4 tablespoons coconut aminos, 4 teaspoons sesame oil, salt and pepper to taste
• Directions: Heat some oil in a large skillet over medium-high heat. Add diced carrots and cook for a few minutes until softened. Add onion, garlic, and ginger and cook for an additional minute. Add cauliflower rice and cook for 3-4 minutes until tender. Stir in peas, coconut aminos, sesame oil, salt, and pepper and cook for an additional minute.

Chicken and Vegetable Curry

• Ingredients: Chicken thighs, sweet potatoes, carrots, onion, garlic, ginger, coconut milk, curry powder, salt, and pepper
  • 1 serving: 1 chicken thigh, 1/2 cup diced sweet potatoes, 1/4 cup diced carrots, 1/4 cup diced onion, 1 clove minced garlic, 1/4 teaspoon grated ginger, 1/4 cup coconut milk, 1/2 teaspoon curry powder, salt and pepper to taste
  • 2 servings: 2 chicken thighs, 1 cup diced sweet potatoes, 1/2 cup diced carrots, 1/2 cup diced onion, 2 cloves minced garlic, 1/2 teaspoon grated ginger, 1/2 cup coconut milk, 1 teaspoon curry powder, salt and pepper to taste
  • 4 servings: 4 chicken thighs, 2 cups diced sweet potatoes, 1 cup diced carrots, 1 cup diced onion, 4 cloves minced garlic, 1 teaspoon grated ginger, 1 cup coconut milk, 2 teaspoons curry powder, salt and pepper to taste
• Directions: In a large pot or Dutch oven, sauté chicken thighs until browned. Add diced sweet potatoes, carrots, onion, garlic, and ginger and cook for a few minutes until softened. Stir in coconut milk and curry powder and bring to a simmer. Cover and cook over low heat for 30-40 minutes or until chicken is cooked through and vegetables are tender.

Beef and Vegetable Stew

• Ingredients: Beef stew meat, carrots, celery, onion, garlic, tomato paste, beef broth, bay leaves, dried thyme, salt, and pepper
  • 1 serving: 1/4 lb beef stew meat, 1/4 cup diced carrots, 1/4 cup diced celery, 1/4 cup diced onion, 1 clove minced garlic, 1/4 cup diced potatoes, 1/2 cup beef broth, 1/4 tsp dried thyme, salt, and pepper
  • 2 servings: 1/2 lb beef stew meat, 1/2 cup diced carrots, 1/2 cup diced celery, 1/2 cup diced onion, 2 cloves minced garlic, 1/2 cup diced potatoes, 1 cup beef broth, 1/2 tsp dried thyme, salt, and pepper
  • 4 servings: 1 lb beef stew meat, 1 cup diced carrots, 1 cup diced celery, 1 cup diced onion, 4 cloves minced garlic, 1 cup diced potatoes, 2 cups beef broth, 1 tsp dried thyme, salt, and pepper
• Directions: In a large pot or Dutch oven, brown beef stew meat on all sides. Add diced carrots, celery, onion, and garlic and cook for a few minutes until softened. Stir in tomato paste and cook for an additional minute. Pour in beef broth and add bay leaves and dried thyme. Bring to a boil, then reduce heat and simmer for 2-3 hours or until the beef is tender and the vegetables are cooked through. Season with salt and pepper to taste.

Turkey Chili

• Ingredients: Ground turkey, bell peppers, onion, garlic, diced tomatoes, tomato sauce, chili powder, cumin, smoked paprika, salt, and pepper
  • 1 serving: 1/4 lb ground turkey, 1/4 cup diced bell peppers, 1/4 cup diced onion, 1 clove minced garlic, 1/2 cup diced tomatoes, 1/4 cup tomato sauce, 1/2 tsp chili powder, 1/4 tsp cumin, salt, and pepper
  • 2 servings: 1/2 lb ground turkey, 1/2 cup diced bell peppers, 1/2 cup diced onion, 2 cloves minced garlic, 1 cup diced tomatoes, 1/2 cup tomato sauce, 1 tsp chili powder, 1/2 tsp cumin, salt, and pepper
  • 4 servings: 1 lb ground turkey, 1 cup diced bell peppers, 1 cup diced onion, 4 cloves minced garlic, 2 cups diced tomatoes, 1 cup tomato sauce, 2 tsp chili powder, 2 tsp cumin, salt, and pepper.
• Directions: In a large pot or Dutch oven, brown ground turkey. Add diced bell peppers, onion, and garlic and cook for a few minutes until softened. Stir in diced tomatoes, tomato sauce, chili powder, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the flavors are well combined and the chili has thickened.

Grilled Steak with Chimichurri Sauce

• Ingredients: Steak, parsley, cilantro, garlic, red wine vinegar, olive oil, salt, and pepper
  • 1 serving: 1/4 lb beef steak, 1/2 cup fresh parsley leaves, 2 cloves garlic, 1/2 tsp dried oregano, 1/4 tsp red pepper flakes, 1 tbsp red wine vinegar, 2 tbsp olive oil, salt and pepper to taste
  • 2 servings: 1/2 lb beef steak, 1 cup fresh parsley leaves, 4 cloves garlic, 1 tsp dried oregano, 1/2 tsp red pepper flakes, 2 tbsp red wine vinegar, 1/4 cup olive oil, salt and pepper to taste
  • 4 servings: 1 lb beef steak, 2 cups fresh parsley leaves, 8 cloves garlic, 2 tsp dried oregano, 1 tsp red pepper flakes, 1/4 cup red wine vinegar, 1/2 cup olive oil, salt and pepper to taste
• Directions: Season steak with salt and pepper and grill over high heat until desired doneness is achieved. In a food processor, pulse parsley, cilantro, garlic, red wine vinegar, olive oil, salt, and pepper until well combined to make the chimichurri sauce. Serve the steak with the sauce drizzled over the top.