Be Healthy! Eat Gluten, Soy, Dairy Free!

116 Pages·2012·1.26 MB·English

Be Healthy! Eat Gluten, Soy, & Dairy Free!
Clean Eating Recipes
For Your Entire Family
www.28daystohealth.com
All recipes in this cookbook have been
Certified Clean by 28 Days to Health®.
Copyright 2011 by 28 Days to Health®. All rights
reserved. No portion of this Certified Clean
Cuisine Recipe Book may be reproduced, copied or
redistributed without express written permission from
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28 Days to Health® 28 Days to Health®
Clean Eating Recipes
For Your Entire Family
(Gluten, Soy, & Dairy Free)
28 Days to Health® 28 Days to Health®
28 Days to Health® 28 Days to Health®
Foreward
Today’s conflicting messages about what, when, and how much to eat
combined with the difficulty in consistently finding healthy options has
given rise to a population of overweight, sick people. Obesity, high
blood pressure, diabetes, and other degenerative conditions are all on
the rise. People of all ages are suffering from fatigue, headaches, and
poor performance. Our excessive reliance on prescription medications
has only taken us further away from addressing the causes of our
problems.
Thousands of people from across the country have regained their
health by implementing the core principles of the 28 Days to Health®
program. They have personally experienced the power of Clean
Eating through minimizing or eliminating the four inflammatory foods:
gluten, soy, dairy, and sugar. Their incredible improvement in health
and performance are testimony to the effectiveness of our Clean
Eating, Clean Living Solution®.
Now that we have proven Clean Eating is necessary for restoring and
maintaining good health, our clients have asked “How do I sustain my
new healthy lifestyle?” Our answer is the 28 Days to Health® Clean
Eating Recipes®. Our team is proud to share over ninety delicious
recipes that may be enjoyed by your entire family for breakfast, lunch,
and dinner.
Take your time and try a few of our recipes each week. Your family will
savor every bite, while you take comfort in knowing you are nourishing
and fueling them in a way that supports health and vitality.
Living the Lifestyle,
The 28 Days to Health® Team
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28 Days to Health® 28 Days to Health®
Introduction
The 28 Days to Health® team is leading the movement to restore the
health of our nation one person at a time. Thousands of people have
renewed their health through implementing the 28 Days to Health®
Clean Eating, Clean Living Solution.
I am extremely proud to have worked over the past four years with
the staff at 28 Days to Health® to create your prescription for healthy
living. Our four week program will educate you on how to successfully
eliminate the foods, environmental toxins, and habits which are rob-
bing you of your health. Our superior products will simplify the transi-
tion to your new lifestyle and provide optimal nutritional support along
the way. Our new 28 Days to Health® Clean Eating Recipes will provide
you with delicious and creative ways to cook and enjoy the Gluten, Soy,
and Dairy Free Lifestyle.

28 Days to Health® is more than a system; it is a comprehensive road-
map that may be followed by anyone to improve their health. To-
gether, through education, collaboration and support we will achieve
our goal to improve the health crisis of our nation and address your
healthy lifestyle needs.
Join the movement today! Whether you are looking to lose weight,
restore your health, improve your performance or increase your
energy, 28 Days to Health® is your natural health solution! Visit us at
www.28daystohealth.com to learn more about our healthy lifestyle
solution or register for one of our local 28 Days to Health® courses or
online course.
It takes 21 days to make a habit, give us 28 Days to Transform Your Life!
Start Your Countdown Today!
Yours in health,
Erinn Johnson, CEO
28 Days to Health®
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28 Days to Health® 28 Days to Health®
Testimonials
“First of all, I want to tell you that I can honestly say that you have saved
my life! I have lost 170 pounds now. I feel so much healthier today than I
have ever been. What an awesome program! The control that I have over
my eating habits has made every part of my life better! I even reached my
goal to walk five miles! Thank you 28 Days!”
- Susan P.
“ I had initally heard about the 28 Days to Health program from a good
friend and fellow ahtlete who had always struggled to lose those extra
5-7 pounds. I was a bit hesitant about making wholesale changes in my
diet - I felt like my diet was pretty “clean” but really didn’t have enough
knowledge to confirm it. When I decided to take part in the program
my goals were simple: 1. learn how I could improve my diet to help me
perform better as an athlete, 2. lose those 5-7 extra pounds, 3. make
some changes in my diet that would lead to a better overall health.
When I started the program I was also preparing for an Ironman distance
triathalon that required me to train 10-15 hours per week. Your team was
able to help me modify certain aspects of the program to ensure that I
was properly fueled during training and properly recovered. The results? I
lost fat, gained muscle, gained tons of knowledge about using my food as
fuel, felt great and raced better than ever.”
- Chris McCrary, President, Forward Motion Race Club
“Thank you 28 Days to Health! My journey to become a T-Bird football
player began on August 1, 2011. I began August Football Camp with a
huge challenge, first to have the courage and confidence to step out on
the field and play a game I have never played, second to have the mental
toughness and stamina to make it through the five day a week, two hour
a day workouts and the biggest challenge of all to lose 10 pounds and be
healthy. I started the 28 Days to Health program to get healthy and lose
weight but I had no idea it would change my life forever. Thanks to the 28
Days to Health team I not only made the T-Birds football team I am now
very healthy and have lost 14 pounds! I learned lessons about healthy
living that I will use for the rest of my life. I am so happy and ready to take
on all things possible!”
- Jagger B., #10, Age 9
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28 Days to Health® 28 Days to Health®
Acknowledgements
We would like to thank everyone in the 28 Days to Health® community for living
the lifestyle and promoting optimal health. The 28 Days to Health® movement
would not be possible without a commitment from our clients that drive results,
our practitioners that deliver the course and the retail community that offer the
28 Days to Health® products and other consumables that sustain the healthy
lifestyle.
We offer a special thank you to the following individuals that contributed a
variety of 28 Days to Health®Clean Eating Recipes®:
Lesley, Smrita G., Lori Randlett, Andi Hansen, Tracey Milicent, Heather Margolis,
Michelle Service, Brant Pedersen, Teri Jalbert, Kelly Martin
The 28 Days to Health® Clean Eating Recipes® would not be available to you
today without the passion and commitment from these amazing team members:
Linda Jenkins- Creative Director and Recipe Editor
Sarah Carlson, CNE – Recipe Review and 28 Days to Health® Certification
Megan Flannery- Design & Layout
Andrea Low- Program Managment
Thank you for all of your collaboration and creativity!
We invite all of you to live the lifestyle and share your creative recipes with
us and the 28 Days to Health® community. Share on Facebook or email your
recipes to [email protected]. We will share them for you and include
them in our future publications.
Live a Transformed Life!
The 28 Days to Health® Team
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28 Days to Health® 28 Days to Health®
Table of Contents
Chapter 1: Shakes...........................................................................................................7
Chapter 2: Breakfast.................................................................................................13
Breakfast Fruit Crêpes.........................................................................................14
Cajun Poached Eggs............................................................................................15
Brown Rice Farina; Vegetable Scrambler..............................................................16
Quinoa with Berries; Omelet with Vegetables.....................................................17
Frittata with Spinach and Leeks...........................................................................18
Southwest Scrambled Eggs; Pico de Gallo..........................................................19
Vegetable Sausage Breakfast Frttata...................................................................20
Chapter 3: Soups.........................................................................................................21
Bounty Soup........................................................................................................22
Bay Cioppino.......................................................................................................23
Butternut Squash Soup.......................................................................................25
Chicken and Wild Rice Soup...............................................................................26
Quinoa and Vegetable Soup...............................................................................27
Roasted Tomato Soup..........................................................................................28
Vegetable Beef Soup..........................................................................................29
Mexican Seafood Soup........................................................................................30
Pumpkin Soup.....................................................................................................31
Chapter 4: Salads........................................................................................................33
Baby Greens with Roasted Beets and Asparagus, Citrus Dressing.........................34
Chicken Salad with Roasted Beets; Cucumber Tomato Salad.................................35
Chicken, Arugula, and Pear Salad, Rosemary Vinaigrette.....................................36
Greek Salad with Lemon Dressing, Greek Lemon Dressing.................................37
Spinach Salad with Shrimp in Citrus Marinade......................................................38
Spinach Lentil Salad............................................................................................39
Chapter 5: Sides, Sauces, and Such..........................................................................41
Black Bean Salsa..................................................................................................42
Avocado-Poblano Salsa.......................................................................................43
Broccoli, Olives, Garlic, and Lemon......................................................................44
Mashed Cauliflower; Mashed Sweet Potatoes.....................................................45
Chunky Guacamole.............................................................................................46
Sautéed Green Beans with Garlic, Grilled Asparagus............................................47
Grilled Vegetables..............................................................................................48
Herb Pesto Sauce.................................................................................................49
Hummus with Sundried Tomatoes.......................................................................50
Mongolian BBQ Sauce.........................................................................................51
Sautéed Spinach with Garlic, Parsnip Carrot Purée............................................52
Roasted Sweet Potatoes with Garlic; Broccolini with Garlic.................................53
Coconut Wild Rice; Zucchini, Tomatoes, Olives, and Basil...................................54
Kale Chips............................................................................................................55
Chapter 6: Vegetarian...............................................................................................57
Grilled Artichoke and Leek Pasta........................................................................58
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28 Days to Health® 28 Days to Health®
Table of Contents

Stuffed Acorn Squash..........................................................................................59
Brown Rice and Grilled Vegetables......................................................................60
Mushroom Ragout..............................................................................................61
Vegetable Stew...................................................................................................62
Kitcheree.....................................................................................................63
Chapter 7: Seafood.....................................................................................................65
Grilled Ahi Tuna Lettuce Wraps...........................................................................66
Blackened Halibut with Avocado-Poblano Salsa.................................................67
Curry Shrimp and Brown Rice..............................................................................68
Glazed Mahi with Asian Pear Salad.......................................................................69
Halibut with Strawberry Salsa.....................................................................70
Marinated Mahi Mahi Tostada.............................................................................71
Salmon with Cucumber Lemongrass....................................................................72
Scallops with Cranberry Ginger Vinaigrette.........................................................73
Seared Scallops with Lemon Relish.....................................................................74
Seafood Spaghetti......................................................................................75
Shrimp wih Heirloom Tomatoes and Lemon..............................................76
Marinated Salmon with Quinoa..............................................................77
Chapter 8: Poultry....................................................................................................79
Blackened Chicken...............................................................................................80
Chicken Piccata...................................................................................................81
Chicken Sausage, Brown Rice, and Beans; Lime Chipotle Chicken Patty............82
Chicken with Tomato Lemon Sauce and Quinoa....................................................83
Orange Glazed Chicken and Ginger Salsa............................................................84
Greek Stuffed Chicken.........................................................................................85
Mediterranean Chicken with Artichokes...............................................................86
Quinoa Pilaf with Shredded Chicken...................................................................87
Rustic Chicken with Pasta....................................................................................88
Turkey Medallions with BlackBerry Sauce.........................................................89
Crock Pot Vietnamese Chicken...........................................................................90
Chapter 9: Beef and Lamb........................................................................................91
Curried Beef and Sweet Potatoes with Green Beans.............................................92
French-Onion Salisbury Steak............................................................................ 93
Lamb and Aspargus in Rosemary Marinade.......................................................94
Leg of Lamb with Pan Roasted Vegetables.........................................................95
Lettuce Wrapped Fajita.......................................................................................96
Marinara and Meatballs.....................................................................................97
Pan Roasted Filets with Asparagus......................................................................98
Steak Pizzaiola....................................................................................................99
Turkey and Beef Pasta Sauce.............................................................................100
Wild Mushroom Beef Stew.................................................................................101
Chapter 10: Desserts..............................................................................................103
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28 Days to Health® 28 Days to Health®