Eden Wellness Center

Here is a list of delicious options to help you plan for a healthier breakfast, lunch and dinner:

BREAKFAST IDEAS

Steamed apple slices and cinnamon. Cut a green Granny Smith or Gala apple into slices and boil or steam in one cup of water. Drain the water, and sprinkle in one teaspoon of cinnamon. Eat as slices or puree into applesauce. You may want to add some coconut butter, a mixture of coconut oil and coconut meat that you can get online or in the health-food store. (Look for organic brands like Artisana and Wilderness Family Naturals.)
A bowl of fresh berries. If you need a protein fat to keep your blood sugar strong, have some almonds or coconut butter with it.
Eggs. For the easiest-to-digest options, try slow scrambled, poached on low heat, or soft-boiled eggs.
Soup. This is a great way to start eating vegetables for breakfast! Some great breakfast-soup options are: Kale Carrot Soup, Louise’s Favorite Bone Broth or Veggie Broth, or Delightfully Sweet Zucchini Squash Soup.
Leftovers from yesterday’s meal. This is the true “fast food” in that you just heat it up and enjoy! Please avoid your microwave, though, as it radiates the food and decreases the nutrient value. You can get a better quality heated food almost as fast by heating it up on the oven in a saucepan or skillet.
Grain-free waffles or pancakes with raw butter (or ghee or coconut oil) and maple syrup, honey, or berries.
Grain-free bread with organic raw butter, coconut oil, or ghee.
A bowl of quinoa flakes, buckwheat kashi (groats), cream of buckwheat, or gluten-free whole oats (not quick-cooking oats). You can buy these in packages at the health-food store or online and follow the package instructions to make a breakfast that is like oatmeal. We recommend you soak the grains first and then follow the package instructions, reducing the amount of cooking water by ½ cup. You can make this slightly sweet or savory; or just add a little organic coconut oil, raw organic butter, or organic ghee.
Sweet Quinoa Bread. Using the recipe in Loving Yourself to Great Health, you can also skip making this into bread and just make the pilaf and enjoy as a nice replacement to oatmeal.
Sweet Buckwheat Bread. This breakfast cereal is similar to Cream of Wheat, only gluten free!

LUNCH OR DINNER IDEAS

Chicken, turkey, lamb, or beef burgers with Carrots and Greens Veggie Mash and a chopped romaine lettuce salad
Crock-Pot Lamb Shanks with Green Beans and Leeks and Pickled Pink Cultured Vegetables
Whole Chicken with steamed broccoli and Celery Root Veggie Mash
Mahi Mahi Salad with steamed zucchini and yellow squash
Short Ribs One-Pot Crock-Pot Meal
Haddock and side salad or steamed chopped collards
Kale Carrot Soup with Grain-Free, Gluten-Free Rosemary Bread
Creamy Cream of Buckwheat with sautéed brussels sprouts
Quinoa, Broccoli and Leek Pilaf with Millet Pilaf—Super Thyroid Booster
Outstanding Collards and Butternut Squash with Grain-Free, Gluten-Free Rosemary Bread

SNACK IDEAS

Celery Basil Crackers with Pickled Pink Cultured Vegetables (or purchase cultured vegetables at your local health-food store; be sure to look for real, raw cultured vegetables made in brine and not in vinegar) or Mild Salsa
Savory Beet Chips
Savory Sweet Walnuts and Dates
Tahini Crackers with coconut oil or dipped in leftover Carrots and Greens Veggie Mash
Sunflower Granola Bars
Almonds rolled in a piece of soft dulse. This one needs no recipe because you just use as much dulse as you like with each almond. Dulse is a slightly salty, slightly sweet seaweed that is full of vitamins and minerals and wonderful for your adrenals and thyroid. You can get organic dulse at: Theseaweedman.com.
A scoop of your favorite nut butter sprinkled with a little sea salt
Apple slices with almond butter and a little sea salt
Carrot and celery slices dipped in tahini and sprinkled with sea salt
A piece of Grain-Free, Gluten-Free “Rye” Bread or Grain-Free, Gluten-Free Rosemary Bread with coconut butter, coconut oil, raw butter, or ghee
Toasted nori. Nori seaweed is full of healthy minerals. Make sure to get it in its natural state, which is more like small strips and not in sheets—there are some who feel that the nori sheets have arsenic and is best avoided. Once you’ve bought the nori in its natural state, place it in the oven on a cookie sheet, and bake at 200° F. The nori will get crispy and turn a slight green color. This will make it more like chips and is a delicious snack! We love TheSeaweedMan.com as a source for organic seaweed, including nori.
Real raw green olives. Choose a brand of cultured olives that uses real brine and not white vinegar (white vinegar acts as an excitotoxin in sensitive people and indicates a pickled product instead of a probiotic-rich fermented product). Divina brand and Essential Living Foods brand are two good options. Or try real, raw, dehydrated olives, like those made by Essential Living Foods.