The Elimination Diet : simplebooklet.com

Recipes For an EliminationDiet JourneyThese foods are eliminated for a short period oftime before being slowly re-introduced, whilstmonitoring the body's response. Because of its limitations on nutritional intake, guidance from anutrition coach can be incredibly beneficial during this journey.And for a deeper level of support, working with a registered dietitian canoffer professional insights to ensure your nutritional needs areadequately met throughout the process.Discover a variety of recipes in this booklet, each thoughtfully created to support your journeythrough an elimination diet. These particular recipes exclude gluten, dairy, soy, eggs, "added sugars", caffeine and corn. Thesefoods are commonly associated with digestive discomfort or sensitivities for many individuals. They can trigger issues including, but not limited to, bloating, gas, headaches, skin irritations, weightgain and brain fog. Elimination diets are considered the gold standard for pinpointing food intolerances and sensitivitiesthrough dietary changes. They exclude specific foods, as above.It's important to only consider an elimination diet as a short-term strategy for uncoveringfood sensitivities. Whilst its limiting nature helps identify potential food sensitivities, it alsoexcludes numerous food groups that provide vital nutrients for overall health. W W W . H E L L O H E A L T H A N D H A P P I N E S S . C O M

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An elimination diet has two phases: the "elimination" and the "reintroduction" phase.Potential trigger foods or ingredients are excluded from the diet in the elimination phase. These mayinclude but are not limited to gluten, dairy, soy, eggs, corn, coffee, and "added" sugars. The duration of this phase can vary, often lasting anywhere from two weeks to two months. During thisperiod, nourishing your body with various other nutrient-rich foods is essential, which is where ourwholesome and flavourful recipes come in.Following the elimination period is the reintroduction phase. In this stage, the foods removed during theelimination phase are slowly reintroduced back into the diet, one at a time. This approach allows you tocarefully monitor any reactions or symptoms that may arise from each specific food. It's crucial to notethat some reactions might be immediate, while others may take longer to manifest.To help you determine possible food triggers, maintain a detailed fooddiary during the reintroduction phase. In a detailed food diary, record what you eat, when you eat it, and any symptoms orreactions you experience. Over time, this food and symptom diary will help you understandhow your body responds to different foods, helping you to identify patterns and possiblefood sensitivities.As you embark on this journey, remember that everyone's experience with the eliminationdiet is unique. Be patient with your body, and make the necessary adjustments based onyour body's responses. Remember, this is about discovering whatworks best for you and your health. W W W . H E L L O H E A L T H A N D H A P P I N E S S . C O M

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Collagen: Landish Marine collagen was used todevelop this recipe for additional protein andadded benefits of collagen for gut health support.This is optional, and leave it out for a veganbreakfast. Protein Powder: Use a chocolate vegan/plant-based protein powder for extra protein and adense chocolate flavour if you're not usingcollagen. Kefir Benefits for Gut Health: Kefir, both coconutand dairy, have probiotics (good bacteria) thathave been shown to improve the balance ofhealthy bacteria in the gut microbiome. Chooseplain/unsweetened. Cook in Advance: Batch cook the buckwheat toquicken this breakfast option. You then have theoption to enjoy it warmed up or cold! W H A T Y O U ' L L N E E D :Cook the buckwheat as instructed on the packet.This usually takes 20-30 minutes. Once cooked, stir in the kefir, cacao powder, andcollagen (optional). Transfer to a breakfast bowl and top with freshraspberries, almonds, hemp seeds and cacao nibs(if using). Enjoy. L E T ' S G E T C O O K I N G :P R O T I P S :321Chocolate RaspberryBuckwheat Bowl prep time:5 minutes 30 minutes feeds 1cook time: servings:1/4 cup Buckwheat Groats (Cooked)1/4 cup Unsweetened Coconut Kefir1 tbsp Cacao Powder1 serving Collagen Powder (Optional)1/2 cup Raspberries (Topping)1 tbsp Sliced Almonds1 tbsp Hemp Seeds1 tbsp Cacao Nibs (Optional)P L A N T C O U N T : 5P L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.WWW. HE LL OH EA LT HA ND HA PP IN ES S. CO MSU SA N WO LF 2 02 4

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Batch Cook: Make this ahead oftime and store in a glass container inthe fridge.Buckwheat Benefits: Buckwheat isan excellent source of fibre,resistant starch and antioxidants. Italso offers a small amount ofprotein and is gluten-free.W H A T Y O U ' L L N E E D :Rinse the buckwheat under cold water beforecooking. Place into a medium-sized pan with thewater, and bring it to a boil over high heat.L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MCooking Buckwheatprep time:5 minutes 20 minutes feeds 4cook time: servings:1 cup Buckwheat Groats2 cups WaterP L A N T C O U N T : 1Once it is boiling, cover and lower heat. Let itsimmer for about 20 minutes and most of the waterhas been absorbed.2Turn off the heat, stir well, cover and allow to rest.The remaining water will absorb without drying outthe buckwheat. Once the water has been absorbed,stir and transfer it to a glass dish. Cover and store itin the fridge until you're ready to use.3P L A N T C O U N T :Aim for 30 different plant-basedfoods each week for gut nourishmentand diversity.SU SA N WO LF 2 02 4

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Kefir: Fermented foods like kefir arerich in probiotics, beneficial bacteriathat help maintain a healthy gut florabalance. Turmeric: The active ingredient inturmeric, curcumin, is thought to haveantioxidant and anti-inflammatoryproperties, beneficial for gut health.Additional Nourishment: Add 1/2 tspSpirulina to the mixture.W H A T Y O U ' L L N E E D :Place all ingredients into a high-speed blender and blendinto a smooth liquid to enjoy as a smoothie. L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MPineapple & GingerNourishing Smoothie prep time:5 minutes 5 minutes feeds 1cook time: servings:3/4 cup Frozen Pineapple1/2 cup Frozen Cauliflower1 cup Unsweetened Almond Milk1/4 cup Unsweetened Coconut Yogurt1/4 cup Unsweetened Coconut Kefir1/2 tsp Ginger (Fresh, minced)1/8 tsp Turmeric2 tbsps Ground Flaxseed1 serving Vanilla Vegan ProteinPowderP L A N T C O U N T : 6P L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.SU SA N WO LF 2 02 4

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W H A T Y O U ' L L N E E D :Cook the buckwheat as instructed on the packet.This usually takes 20-30 minutes. Once cooked,remove from the heat. Stir in the kefir, cinnamon,and collagen. Transfer to a breakfast bowl and top with slicedpeaches, walnuts and hemp seeds. Enjoy. L E T ' S G E T C O O K I N G :P R O T I P S :21WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MPeach and CinnamonBuckwheat Breakfast prep time:5 minutes 30 minutes feeds 1cook time: servings:1/4 cup Buckwheat Groats (Cooked)1/4 cup Unsweetened Coconut Kefir1/4 tsp Cinnamon1 serving Collagen Powder (Optional)1 Peach (Sliced for topping)1 tbsp Walnuts2 tbsp Hemp Seeds P L A N T C O U N T : 5Collagen Powder (Optional): LandishMarine collagen was used to developthis recipe for additional protein andadded benefits of collagen for guthealth support. This is optional, andleave it out for a vegan breakfast. Protein Powder: Use vanilla veganpowder for extra protein if you're notusing collagen. Kefir Benefits For Gut Health: Kefir,both coconut and dairy, haveprobiotics (good bacteria) that havebeen shown to improve the balance ofhealthy bacteria in the gutmicrobiome. Chooseplain/unsweetened. Hemp Seed Benefits: Incrediblynutritious. They're rich in healthy fats,essential fatty acids and are anexcellent source of plant-basedprotein. Additional Nourishment: Add 1/2 tspSpirulina to the mixture.P L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.SU SA N WO LF 2 02 4

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Additional Protein: Stir in 2 tbsp of hempseeds with the chocolate chips.Benefits Of Cinnamon: It containsantioxidants which are beneficial forinflammation. It has also been shown toincrease sensitivity to insulin, which mayimprove blood sugar control.W H A T Y O U ' L L N E E D :L E T ' S G E T C O O K I N G :P R O T I P S :WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MBananaSorbetprep time:15 minutes 1-2 hours feeds 6cook time: servings:4 Banana (Ripe)1/2 cup Canned Coconut Milk1/4 cup Vegan Dark Chocolate Chips1 tsp Pure Vanilla Extract1/2 tsp CinnamonP L A N T C O U N T : 2Slice the bananas and freeze them until solid. Blend the frozen banana slices, coconut milk,vanilla extract and cinnamon in a food processoruntil the mixture is smooth and creamy. 21Scrape down the sides of the food processor toensure everything is thoroughly mixed. Stir in thedairy free dark chocolate chips with a spoon. 3Transfer the ice cream to a container. Cover andfreeze it for 2-3 hours for a firmer consistency.When you're ready to serve the ice cream, let itsit at room temperature for a few minutes tosoften slightly. This will make it easier to scoop. 4P L A N T C O U N T :Aim for 30 different plant-based foodseach week for gut nourishment anddiversity.SU SA N WO LF 2 02 4

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Additional Protein: Add 2 tbsp ofground flaxseeds.Add 1/4 tsp of Cinnamon: For itsantioxidant benefits and blood sugareffects. No Pears: Replace the pear with agreen apple.Fresh Mint Alternative: Use 1/2 tsp ofdried mint instead of fresh.No Almond Milk: Replace with milk ofyour choice.Additional Nourishment: Add 1/2 tspSpirulina to the mixture.W H A T Y O U ' L L N E E D :Combine all ingredients in a blender. Blend untilsmooth. Serve immediately with a sprinkling ofcinnamon.L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MGreen Smoothieprep time:5 minutes 5 minutes feeds 1cook time: servings:1 Pear (Core & seeds removed, diced)1 cup Baby Spinach1/4 Cucumber1/4 cup Mint Leaves1 cup Unsweetened Almond Milk1/4 Avocado1 serving of vegan Vanilla ProteinPowderP L A N T C O U N T : 6P L A N T C O U N T :Aim for 30 different plant-basedfoods each week for gutnourishment and diversity.SU SA N WO LF 2 02 4

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W H A T Y O U ' L L N E E D :L E T ' S G E T C O O K I N G :P R O T I P S :WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MChicken Pesto WithBrown Rice Spaghetti prep time:15 minutes 60 minutes feeds 4cook time: servings:N U TR I T I O N :Amount per servingCaloriesFatFiberSugarProtein47815g36g48g43g0gTotal CarbsNet Carbs5gP L A N T C O U N T : 61 cup Brown Rice Pasta2 tbsp Avocado Oil 1 lb Chicken Breast (Diced)1 tsp Paprika1 tsp CuminSea Salt And Black Pepper (To taste)1 cup Basil Leaves3 tbsp Walnuts1 Garlic (Clove)2 tbsp Lemon Juice1/4 cup Nutritional YeastCook the pasta as per packet instructions. Drain, rinse with cold water and setaside. Rinsing will prevent the pasta from further cooking and getting "sticky". 1Add the diced chicken to a small bowl with the paprika, cumin, salt and pepper.Toss well to coat all of the chicken. 2Heat a skillet to medium-high and add 1 to 2 tablespoons of avocado oil. Stir inthe diced chicken and spices. Brown the chicken without stirring for 3 minutes.Stir, then continue cooking for another 3-4 minutes. Stir chicken well and cookfor about 5 to 6 minutes more, until fully cooked. Turn off the heat and allow thechicken to rest. 3Make The Pesto: Add the basil, walnuts, garlic, lemon juice and nutritional yeastto a food processor. Blend to a desired texture then place into a medium sizedpan. Over a low heat, stir in the cooked spaghetti. Once the pesto and spaghetti are heated through, divide into 4 servings, andtop with the chicken mixture. Enjoy. 45No Brown Rice: Replace with chickpea or lentilpasta. Additional Nourishment: Cook the pasta inbone broth instead of water. Nut-Free Pesto- Replace the walnuts withsunflower seeds or pumpkin seeds.Vegan Option: Replace the chicken withroasted chickpeas.Fewer Carbs: replace the pasta with SpaghettiSquash.P L A N T C O U N T :Aim for 30 different plant-based foods each week for gut nourishment and diversity.SU SA N WO LF 2 02 4

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Why Massage Kale: Kale is quite tough and can be difficult to chew.Therefore massaging it for about 2-3 minutes with a bit of oil and/orlemon juice leaves it more tender and easier to chew and digest.Crispy Chickpeas: Add the cooked chickpeas to a bowl with 1 tsppaprika, 1 tsp garlic salt and 1 tbsp avocado oil. Toss to coat themevenly and cook in a cast iron pan (or fry pan) over medium heat for10-15 minutes. Stirring frequently.More Protein: Add grilled chicken, turkey or salmon to this salad.Additional Nourishment: Use bone broth to cook the quinoa insteadof water.W H A T Y O U ' L L N E E D :Cook the quinoa as directed on the packet, drain, rinse andset aside. L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MPear & Chickpea Kale Saladprep time:10 minutes 30 minutes feeds 4cook time: servings:N U T R I T ION:Amount per servingCaloriesFatFiberSugarProtein47621g16g61g46g14gTotal CarbsNet Carbs1158 cups Curly Kale (Stems removed, finely sliced,washed & dried)1 tbsp Lemon Juice1 tbsp Avocado OilSea Salt1 cup Chickpeas (Cooked & drained)2 Asian Pear (Thinly sliced)Add the thinly sliced kale to a large bowl and top withlemon juice and olive oil. Massage it for 2-3 minutes usingyour hands to soften the leaves. Add a pinch of salt nearthe end of massaging to add a little more flavour.Place the massaged kale into a large bowl and top withthe cooked chickpeas, sliced pear, pomegranate seeds,cooked quinoa, diced avocado and hemp seeds. Drizzlewith the balsamic dressing, and divide into 4 servings.Enjoy. For the dressing: Add the balsamic, avocado oil, salt andpepper to a small bowl and stir until smooth. 423P L A N T C O U N T : 91 cup Pomegranate Seeds1 cup Quinoa (Cooked)1 Avocado (Diced)1/4 cup Hemp SeedsDressing:1/4 cup Balsamic Vinegar2 tbsp Avocado OilP L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.SU SA N WO LF 2 02 4

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W H A T Y O U ' L L N E E D :Add the shrimp, garlic, lemon juice, sea salt, parsley, blackpepper, paprika and cumin to a medium-sized bowl and stir tocoat the shrimp evenly. Cover and marinate for 1 hour in thefridge.L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MLemon Garlic Shrimpwith Spaghetti Squash prep time:15 minutes 1 hour feeds 4cook time: servings:2 Spaghetti Squash (Cut into 4 halveslengthwise, seeds removed)3 tbsp Avocado Oil6 Garlic (cloves, minced)1 1/2 lbs Shrimp (Raw, deveined, peeled)2 Lemon (juiced)N U T R I T ION:Amount per servingCaloriesFatFiberSugarProtein36311g40g27g23g1gTotal CarbsNet Carbs4gLine a baking sheet with parchment paper. Preheat the oven to375°F. While the oven is heating, cut the spaghetti squash inhalf lengthwise. Using a spoon, scrape out and discard theseeds and any loose, stringy flesh from the centre of thesquash. Drizzle the inside of each squash half with 2 tbsp ofavocado oil. Then, sprinkle with salt and pepper.2Place cut-side down on the baking sheet. Bake for 45 minutesor until it's easily shredded with a fork, then remove from theoven and let cool slightly while you prepare the shrimp. 3Over medium-high heat, add the remaining avocado oil withthe shrimp and marinade to a cast iron pan. Saute for 5-7minutes or until they start turning pink. Flip them over andcook for another 5-7 minutes. Make sure that the shrimpreach an internal temperature of 145°F. P L A N T C O U N T : 51/2 tsp Sea Salt (or more to taste)1/4 cup Parsley (chopped, to garnish)1/4 tsp Black Pepper1 tsp Paprika1 tsp CuminPrepare the Spaghetti Squash: Using a fork, shred the squashinto "spaghetti" and divide it between bowls. Top with theshrimp, drizzle with the sauce from the pan, and a sprinkle ofparsley. Enjoy! 45Side Dish: Add a green salad for additional nourishmentif desired. No Spaghetti Squash: Use spiral zucchini or brown ricespaghetti instead. Additional Gut Nourishment: Add 1/4 cup of kimchi orsauerkraut as a side.Ghee: Replace 1 tbsp of the avocado oil with ghee tocook the shrimp for additional gut nourishment andflavour. P LA N T C OU N T :Aim for 30 different plant-based foods each week forgut nourishment and diversity.SU SA N WO LF 2 02 4

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Quinoa Benefits: A complete protein containing all essential aminoacids, making it an excellent protein source for vegetarians andvegans. It’s naturally gluten-free and is an excellent source of fibre &antioxidants. It's a low glycemic index, meaning it has a slow, gradualeffect on blood sugar levels and can help regulate energy levels. Choosing Tomato Sauce: Check the label for "added" sugars.W H A T Y O U ' L L N E E D :Over medium heat, add 1 tbsp of avocado oil to acast iron pan. Stir in the diced chicken and cookover medium heat for 5 minutes. Add all the driedspices, and 1/2 cup of the tomatoes, then cook for5-6 minutes. L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MChicken Stuffed Avocado prep time:5 minutes 20 minutes feeds 2cook time: servings:1 tbsp Avocado Oil10 ozs Chicken Breast (Chopped into smallpieces)1/4 tsp Chili Powder1/4 tsp Cumin1/4 tsp Garlic PowderN U T R I T ION:Amount per servingCaloriesFatFiberSugarProtein52928g35g34g23g5gTotal CarbsNet Carbs11gStir in the tomato sauce and cooked quinoa andcook for a further 4-5 minutes or until the chicken iscooked through. 2Once cooked, remove the pan from the heat. Cutthe avocados in halves and scoop out the fleshypart. Dice this and set aside. 3Divide the chicken mixture and fill the avocadoshells with it. There will be too much filling, so servethe rest on the plate. Top each serving with thediced avocado, remaining cherry tomatoes andchopped cilantro. 4P L A N T C O U N T : 61/4 tsp Onion Powder1 cup Cherry Tomatoes (Quartered, divided)Sea Salt & Black Pepper (To taste)1/2 cup Tomato Sauce1/3 cup Quinoa (Cooked)2 tbsps Cilantro (Chopped, topping)1 AvocadoP LA N T C OU N T :Aim for 30 different plant-based foods each week forgut nourishment and diversity.SU SA N WO LF 2 02 4

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Batch Cook: Make this ahead of time and store it in a glass containerin the fridge.QuinoaBenefits: Quinoa is an excellent source of fibre. It's gluten-freeand offers all nine essential amino acids. W H A T Y O U ' L L N E E D :Add the dry quinoa to a sieve and rinse under coldwater. Then place the quinoa and water (or broth)into a medium-sized pan. Over high heat, bring to aboil.L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MCooking Quinoaprep time:5 minutes 20 minutes feeds 4cook time: servings:1 cup Quinoa2 cups WaterN U T R I T ION:Amount per servingCaloriesFatFiberSugarProtein1563g6g27g24g0gTotal CarbsNet Carbs3gP L A N T C O U N T : 1Once boiling, turn off the heat and cover the panwith a lid. Allow to sit (with no heat), and the quinoawill continue to cook and soak up the water. Thisusually takes 15-20 minutes.2Once no water (or broth) is left, transfer it to a glassbowl, cover and store it in the fridge until you'reready to use.3Additional Gut Nourishment: Use bone broth instead of water to cook the quinoa for additional gut nourishment.P L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.SU SA N WO LF 2 02 4

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Chickpea Water: Save the chickpea water (whether canned orcooking your own) and add a tablespoon at a time to thehummus until you get the desired consistency you like. I usuallyadd 3-4 tbsp to mine as I dislike it being too thick. Leftovers: Store in an air-tight container in the fridge for up to3-4 days. W H A T Y O U ' L L N E E D :L E T ' S G E T C O O K I N G :P R O T I P S :WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MHummus prep time:15 minutes 15 minutes feeds 6cook time: servings:N U T R I T ION:Amount per servingCaloriesFatFiberSugarProtein1749g7g18g13g3gTotal CarbsNet Carbs5gP L A N T C O U N T : 61 1/2 cups Chickpeas (cooked)4 (cloves. Add more for extra "garlicky"hummus)1/3 cup Tahini3 tbsps Lemon Juice1 1/2 tsp Cumin1/4 cup Chickpea WaterSea Salt & Black Pepper (To taste)1/4 tsp Paprika (Sprinkling on top to serve - optional)1 Red Bell Pepper (Sliced)1 cup Snap PeasAdd the cooked chickpeas, garlic, tahini, lemonjuice and cumin to a food processor. 1While blending, add the chickpea water 1 tbsp at atime. Be careful not to make it too watery.2Blend until a creamy consistency, then add salt andpepper to taste. Sprinkle with paprika to serve, anduse 1/4 cup to enjoy with vegetables as a snack. 3P L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.SU SA N WO LF 2 02 4

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Spirulina Benefits: Spirulina is a type of blue-green algae that grows inboth salt and fresh water. It is highly nutritious and a great protein,copper, and B vitamins source. It has powerful antioxidant and anti-inflammatory properties. No Spirulina: Leave it out, and add fresh greens like spinach & zucchinior frozen cauliflower - 1/4 to 1/2 cup. To blend into a creamy dish,these must be placed into a blender with the yoghurt and kefir. W H A T Y O U ' L L N E E D :Place the yoghurt, kefir, spirulina, cinnamon andhoney into a bowl and whisk until blended andcreamy. L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MStrawberry YoghurtSpirulina Bowl prep time:5 minutes 5 minutes feeds 2cook time: servings:1/2 cup Unsweetened Coconut Yogurt1/4 cup Unsweetened CoconutKefir1/2 tsp Spirulina1/4 tsp CinnamonN U T R I T ION:Amount per servingCaloriesFatFiberSugarProtein202147g16g12g6gTotal CarbsNet Carbs4gServe and top with sliced strawberries, walnuts andhemp seeds. 2P L A N T C O U N T : 61 cup Strawberries (Sliced)2 tbsps Hemp Seeds2 tbsps Walnuts)P L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.SU SA N WO LF 2 02 4

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Smoked Paprika: Add 1 tsp of smokedpaprika for extra flavour. Make it Spicy: Add 1-2 tsp of red chilliflakes for a spicy kick. Buckwheat Benefits: Buckwheat is anexcellent source of fibre, resistant starchand antioxidants. It also offers a smallamount of protein and is gluten-free. Bone Broth: Use bone broth instead ofwater to cook the buckwheat foradditional gut nourishment.W H A T Y O U ' L L N E E D :L E T ' S G E T C O O K I N G :P R O T I P S :WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MChipotle Salmon WithMango Salsa prep time:10 minutes 40 minutes feeds 4cook time: servings:1 cup Buckwheat Groats (Cooked )1 lb Salmon Fillet2 tbsps Avocado Oil1/4 cup Red Onion (Finely diced)2 Garlic (Cloves, minced)2 tbsps Lime Juice1 tsp Chipotle Powder (Reduce for less spice)1 tsp Onion Powder1 tsp Paprika1 tsp CuminSea Salt & Black Pepper (To taste)P L A N T C O U N T : 5Cook the buckwheat as directed on the package,remove it from the heat, and set aside. Add the redonion, garlic, lime juice, paprika, cumin, salt andpepper to a glass bowl and stir into a thick paste. 1Place the salmon into the chipotle marinade, coverand marinate in the fridge for one hour or leave itovernight for more flavour. 2Once the salmon is marinated, heat a large skillet(cast iron or a large nonstick skillet ) over medium-high heat with 1 to 2 tablespoons of avocado oil.Allow the skillet to heat up for a few minutes, thencarefully transfer the salmon to the pan. 3Spoon any remaining marinade over the top of thesalmon to cook. Turn the heat to medium and cookfor 4-5 minutes or until brown and crispy. Turn, andcook for another 4-5 minutes or until the salmon iscooked through. Serve with cooked buckwheat and Mango Salsa(recipe separate). 45P LA N T C OU N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.SU SA N WO LF 2 02 4

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More Flavour: Let the salsa rest for 10 minutes or longer forthe best flavour. Serving Suggestions: This salsa not only pairs perfectly withchipotle salmon but also tastes great with grilled chicken,tacos, or plain tortilla chips. Sugar Content: These are all-natural sugars, mainly from themango. W H A T Y O U ' L L N E E D :Combine the diced mango, bell pepper, onion, andcilantro in a medium-sized bowl. Mix well, thendrizzle with the lime juice and mix well again beforeserving. Season to taste with salt and pepper. L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MMango Salsa prep time:10 minutes 10 minutes feeds 4cook time: servings:2 Mango (Peeled & Diced)1 Red Bell Pepper (Diced)1/2 cup Red Onion (Diced)N U T R I T I O N :Amount per servingCaloriesFatFiberSugarProtein1221g2g31g27g25gTotal CarbsNet Carbs4g1/2 cup cilantro (Chopped)2 Limes (Juiced)Sea Salt & Black Pepper (To taste)P L A N T C O U N T : 5P L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.SU SA N WO LF 2 02 4

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W H A T Y O U ' L L N E E D :Add the fresh basil, walnuts, nutritional yeast, 1 tbsp ofavocado oil, salt and pepper to a food processor (orblender) and puree into a pesto. L E T ' S G E T C O O K I N G :1WW W. HE LL OH EA LT HA ND HA PP IN ES S. CO MLentil Pesto WithSpaghetti Squash prep time:10 minutes 1 hour feeds 4cook time: servings:2 Spaghetti Squash1 cup Basil Leaves1/4 cup Walnuts1/4 cup Nutritional Yeast3 tbsp Avocado OilN U T R I T ION:Amount per servingCaloriesFatFiberSugarProtein36013g18g58g44g3gTotal CarbsNet Carbs14gP L A N T C O U N T : 7Sea Salt & Black Pepper (To taste)1/4 cup Shallot (Finely diced)1 cup Cremini Mushrooms (Chopped)2 cups Lentils (Cooked)Line a baking sheet with parchment paper. Preheat youroven to 375°F. While the oven is heating, cut the spaghettisquash in half lengthwise. Using a spoon, scrape out anddiscard the seeds and any loose, stringy flesh from thecentre of the squash. Drizzle the inside of each squash halfwith 2 tbsp of avocado oil. Then, sprinkle with salt andpepper. Place cut-side down on the baking sheet.2Bake for 45 minutes or until it's easily shredded with a fork,then remove from the oven and let cool slightly while youprepare the lentils.3Add 1 tbsp avocado oil to a saucepan, and stir in thechopped shallots. Cook for 2-3 minutes, then add themushrooms. Cook for 4-5 minutes, then add the mincedgarlic and cooked lentils. Stir in half of the pesto and turnthe heat to low. Simmer for 10 minutes. 4Prepare the Spaghetti Squash: Using a fork, shred thesquash into "spaghetti" and place it into a large bowl withthe remaining pesto. Mix well, then divide into 4 servings.Top with the lentil mixture, and enjoy.5P L A N T C O U N T :Aim for 30 different plant-based foods each week forgut nourishment and diversity.No Lentils: Replace with chicken.Nut-Free Pesto: Replace the walnuts with either sunflower seeds orpumpkin seeds.Extra Nourishment and Flavour: Add 1 tbsp of "Nutty" Parmesan toserve. Recipe separate.P R O T I P S :SU SA N WO LF 2 02 4

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Apple Cider Vinegar Benefits: The acidity ofapple cider vinegar helps release thecollagen from bones into the broth,enhancing its nutritional profile.Leftovers: Refrigerate in an airtight containerfor up to four days. Freeze for up to threemonths. If you freeze the broth, leave somespace at the top of the mason jars to allowfor expansion. Beef Broth: Replace the chicken carcass with3 lbs of mixed beef bones - preferably withmarrow bones. W H A T Y O U ' L L N E E D :Place the bones in the slow cooker. Add allremaining ingredients. Set the slow cooker to lowand let it cook for 24 hours. L E T ' S G E T C O O K I N G :P R O T I P S :1WW W. YO UR WE BS IT E. CO MSU SA N WO LF 2 02 4BoneBrothprep time:20 minutes 24 hours feeds 4cook time: servings:1 Whole Chicken Carcass (about 2 lbs ofbones)4 Carrots (washed and roughly chopped)1 Yellow Onion (diced)4 stalks of Celery (chopped)P L A N T C O U N T : 4After 24 hours, remove the bones and strain thebroth through a strainer or mesh sack into a largebowl. You'll need to do this in batches due to thevolume of liquid. 2Discard the vegetables that you strained out. Theseare no longer nutritious as all of the nutrients havebeen absorbed into the broth. Allow broth to cool.Once cool, divide into equal-sized mason jars andstore in the fridge. 31 tbsp Apple Cider Vinegar1 tsp Sea Salt2 Bay Leaf (optional but adds flavour)6 cups Water1/2 tsp Black PepperP L A N T C O U N T :Aim for 30 different plant-based foods eachweek for gut nourishment and diversity.

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lMeal Plan MON TUE WED THU FRI SAT SUNPineapple & GingerNourishingSmoothie Pineapple & GingerNourishingSmoothie ChocolateRaspberryBuckwheat Bowl ChocolateRaspberryBuckwheat Bowl Peach and CinnamonBuckwheat Breakfast BREAKFASTMORNINGSNACK LUNCHAFTERNOONSNACK DINNERBanana Sorbet Green SmoothieLemon GarlicShrimp WithSpaghetti SquashPear & ChickpeaKale SaladChicken StuffedAvocado Green SmoothieChicken Pesto WithBrown Rice SpaghettiStrawberry YoghurtSpirulina Bowl Strawberry YoghurtSpirulina Bowl EVENINGSNACK HummusHummus HummusStrawberry YoghurtSpirulina Bowl GreenSmoothieChipotle Salmon WithMango Salsa BananaSorbetBananaSorbetWATERBanana Sorbet Banana Sorbet Banana Sorbet Green SmoothieGreen SmoothieLentil Pesto WithSpaghetti Squash HummusHummusHummusPineapple & GingerNourishingSmoothie Peach and CinnamonBuckwheat Breakfast Chicken Pesto WithBrown Rice SpaghettiPear & ChickpeaKale SaladChipotle Salmon WithMango Salsa Pear & ChickpeaKale SaladPear & ChickpeaKale SaladLentil Pesto WithSpaghetti Squash Chicken StuffedAvocado Lemon GarlicShrimp WithSpaghetti SquashStrawberry YoghurtSpirulina Bowl

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Shopping ListPRODUCE4 Asian Pear5 1/4 Avocado4 Banana1/2 cup Lemon Juice2 limes2 Mangoes2 Peaches5 Pears2 cups Pomegranate Seeds1 cup Raspberries2 cups Strawberries5 cups Spinach2 cups Basil Leaves2 cups Cherry Tomatoes3/4 cup Cilantro1 1/4 Cucumbers16 cups Curly Kale13 Garlic Cloves1 1/2 tsp Ginger1 1/2 cups Mint Leaves1/4 cup Parsley1 3/4 Red Bell Pepper3/4 cup Red Onion1/3 cup Shallot3/4 cup Sugar Snap Peas4 Spaghetti SquashNUTS & SEEDS1/3 cup Ground Flaxseed1 cup Hemp Seeds2 tbsp Sliced Almonds3/4 cup WalnutsBOX, CAN, JAR1 cup Brown Rice Spaghetti1/2 cup Coconut Milk3 1/2 cups Cooked Chickpeas2 cups Lentils2 2/3 cups Quinoa1 tsp SpirulinaVanilla Protein PowderCollagen PowderTomato SauceFISH, MEAT, EGGS2 1/4 lbs Chicken Breast1 lb Salmon Fillet1 1/2 lb ShrimpCONDIMENTS & OILSAvocado OilBalsamic VinegarTahiniGheeNOTESCOLD2 1/4 cups Unsweetened CoconutKefir1 3/4 cup Unsweetened CoconutYoghurt8 cups Unsweetened Almond MilkSPICES/DRIED HERBS1/2 tsp Chilli Powder1 tsp Chipotle Powder1 1/2 tsp Cinnamon1 2/3 tbsp Cumin1/2 tsp Garlic Powder1 1/2 tsp Onion Powder1 tbsp PaprikaSea SaltBlack pepper1/3 tsp TurmericFROZEN1 1/2 cups Frozen Cauliflower2 1/4 cups Frozen PineappleOther2 tbsp Cacao Nibs2 tbsp Cacao Powder1/4 cup Dairy Free Dark ChocolateChips1 tsp Vanilla Extract

The Elimination Diet

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