This document contains recipes for several salads, soups, main dishes and snacks. The avocado-mozzarella-mango salad calls for cubed avocado, mozzarella and mango tossed with a dressing and arranged in a tower. The Mediterranean pumpkin soup involves roasting vegetables and making a pureed soup with pumpkin, tomatoes, onion and stock. The oatmeal-almond butter protein balls are no-bake balls made from almond butter, oats, honey and protein powder.

2. Avocado – Mozzarella – Mango Salad
• 3 tbs roasted pine nuts
• 7 oz organic Mozzarella cubed
• 1 Mango cubed
• ½ cup Arugula
• 1 Avocado, peeled, remove pit and cube
• ½ red Chili sliced into rings (optional)
• ¼ cup fresh squeezed Orange juice
• Sea Salt and fresh ground Pepper
• 3 tbs Extra Virgin Olive Oil
• 1 tbs Honey
• Juice of ½ Lime
Prep time 20 min, serves 2
Mix OJ, chili, olive oil, salt and pepper (to taste) , and honey to make a dressing.
Toss avocados wit salt and pepper and lime juice to taste.
Arrangement
Use a metal ring and create a base with Avocado’s, top with Mozzarella, next add cubed Mango and roasted pine nuts. In a
bowl mix some of dressing with Arugula, Gently lift metal ring and pour remainder of dressing with a spoon over formed tower
and serve with arugula.

3. Spaghetti con Pesto Rosso
• 1/3 cup sun dried Tomatoes in olive oil
• ½ cup extra virgin Olive Oil
• 1 clove Garlic
• 20 Basil leaves
• 1.7 oz grated Parmesan cheese
• 1 oz roasted Pine nuts
• 1 small red Chili
• 3 tbs red Wine
• 1 tbs Tomato Paste
• Sea Salt and fresh ground Pepper to taste
• Your favorite Spaghetti
Prep time 10 min, serves 4
Bring a large salted water pot to boil for pasta.
Add all ingredients except pasta in a food processor and mix until grainy and fine. Taste for salt and pepper. Pour into a wide sauce
pan and warm on low. Cook pasta according to package direction. When done drain and add pasta to pan with sauce and toss to mix
thoroughly. Serve in individual pasta plates and garnish with fresh basil.

4. Mediterranean Pumpkin Soup
• 3 cups Red Curry Squash (can be replaced with Pumpkin)
• 6 Tomatoes
• 1 Spanish Onion
• 4 Garlic cloves
• 4 sprigs Rosemary fresh
• Sea salt and fresh ground Pepper to taste
• 4 tbs extra virgin Olive Oil
• 2.4 cups organic Vegetable stock
• 1/3 cup pitted Kalamata olives cut into rings
• ½ cup good quality grated Parmesan cheese
Prep time ~ 25 min, serves 4
Pre-heat oven to 400 degrees.
Cut pumpkin in half and remove seeds, next cut into segments. Cut tomatoes in half. Slice onion and peel all of the garlic. Add all
the vegetables into baking dish. Sprinkle with salt and pepper and pour olive oil on top. Place the 4 sprigs of rosemary on t op of
the vegetables and roast for 50 minutes.
Add stock to a large pot and bring to a boil. Add roasted vegetables, discard rosemary. Bring to a boil again and puree with a
handheld mixer.
Divide among four soup plates, garnish with olives and grated parmesan cheese.

5. Pumpkin Muffins
• 1.5 cups Almond flour
• 3/4 cup organic canned Pumpkin (unsweetened)
• 3 large Eggs
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp ground Cinnamon
• 1.5 tsp pumpkin pie spice
• 1/8 tsp sea salt
• ¼ cup raw honey
• 2 tsp Almond butter
• 1 tbs roasted unsalted Pumpkin seeds
• ½ tsp coconut oil
Prep time 40 min, makes 12 muffins
Pre heat oven to 350 degrees. Place muffin paper into muffin tin. Mix all ingredients with a wooden spoon and pour evenly int o
each paper lined tin.
Bake for 25 minutes on middle rack. When done immediately sprinkle pumpkin seeds on top of muffins.

6. Potatoe Pancakes With Smoked Salmon
&
Dill Cream
• 1/2 cup crème fraîche or sour cream
• 1 tsp chopped Dill
• 1 tsp fresh Lemon juice
• Sea salt and fresh ground pepper to taste
• 1 tbs snipped Chives
• 2 medium baking Potatoes (1 lb) peeled
• 1 small Onion
• 1 large Egg lightly beaten
• 2 tbs unbleached all purpose flour
• ½ tsp baking powder
• ½ cup vegetable oi;
• ½ lb thinly sliced smoked Salmon
• ¼ cup Shallots
• ¼ cup Capers rinsed
In a small serving bowl mix the cream , dill and lemon
juice. Sprinkle with salt and pepper and add chives and
set aside. In a food processor coarsely shred potato and
onion, transfer to a large kitchen towel and squeeze dry.
In a medium bowel mix together potato/onion mixture
with egg, flour, 1 tsp salt and ¼ tsp of black pepper.
Makes 12 Pankaces
In a large non-stick frying pan heat the oil and add 2 tbs of batter and flatten with back of spoon to make a 3” round. Repeat and
make 5 more rounds. Cook over moderate high heat until golden brown. Flip gently and fry the other side. Transfer to paper
towel and drain. Repeat with remaining batter. Mix capers and shallots in separate bowel. Arrange pancakes on a serving platter
and top with salmon and caper/shallot mixture. Serve with dill cream.

7. Tilapia with Sesame – Limebutter Crust
Over Fennel – Sweet Potato Ragout
• 4 Tilapia fillets
• Juice of 1 Lemon
• 2 tbs extra virgin Olive Oil
• 1.5 cup Fennel sliced thin
• 1.5 cup peeled & small cubed sweet Potatoes
• 1 small red Onion halved and sliced thin
• ¼ cup vegetable stock
• 1 tbs heavy cream
• 1/8 tsp curry powder
• 2 tbs roasted sesame seeds
• 2 tbs extra virgin Olive Oil, 2 tbs soft butter
• Juice and julienned peel of 1 Lime
• Sea Salt and fresh ground black Pepper
• Fennel greens for garnish
Prep time 40 min, Serves 4
Squeeze lemon juice on fish and let marinate. Fry onion and potatoes in 1 tbs of oil until soft. Add fennel and toss until soft.
Season with salt, pepper and curry powder. Add stock and simmer an very low heat for 5 minutes, add cream and stir to mix. In a
sauté pan add remainder of olive oil and fry fish on both sides until light golden brown. Season with salt and pepper. In a s eparate
sauté pan melt butter and add sesame seeds and lime juice, add fried fish and coat both sides. Divide the ragout and sauce among
four serving plates, top with fish and garnish with julienned lime and fennel greens.

8. Couscous – Filled Heirloom Tomatoes
• 4 medium heirloom Tomatoes
• 1 cup uncooked whole wheat Couscous
• 1 tbs Sherry vinegar
• 1 tsp chopped fresh regular or lemon thyme
• ½ tsp Sea salt
• ¼ tsp fresh ground black pepper
• 1 (15 oz) can no salt added Garbanzo beans, drained and rinsed
Serves 4 as an appetizer or salad
Using a spoon, scoop out the middle of each tomato half, leaving 1/4-inch flesh around the outside. Finely chop any large pieces
and transfer to a large, nonreactive bowl, along with any accumulated juices. (Transfer hollowed out tomato halves to a platt er,
cover and set aside at room temperature.) To the chopped tomato, add couscous, vinegar, 1 teaspoon thyme, salt and pepper; st ir
well, cover and set aside at room temperature until couscous is tender, about 1 hour.
Fluff couscous mixture with a fork and then stir in garbanzo beans. Spoon into tomato halves, garnish with remaining 1 teaspoon
thyme and serve.

9. Oatmeal – Apple Pancakes
• 1 cup rolled Oats
• ½ cup organic unsweetened Applesauce
• 1 egg
• 2 tbs pure Maple syrup and more for drizzling
• 1-2 tbs coconut oil
Serves 2
Combine oats, applesauce, egg and maple syrup in a blender and purée to make a smooth batter.
Add 1/2 tablespoon of the oil in a large skillet over medium heat. Working in batches, drop 2 tablespoons of the batter into the
skillet to form each of five pancakes, spacing them about 2 inches apart. Cook, flipping once, until golden brown and cooked
through, about 2 minutes per side. Repeat with remaining 1/2 tablespoon butter and batter.
Transfer pancakes to plates, drizzle with more maple syrup and serve.

10. Oatmeal - Almond Butter Protein Balls
• 3/4 cup Almond butter (may be substituted with Peanut butter)
• ½ cup rolled Oats
• ¼ cup honey
• 1tbs chocolate flavored protein powder
Makes about 16-20 1.5” size snack balls
Place all ingredients into a bowl and mix thoroughly (may want to use gloves to mix – it is a sticky mess).
Mount a tablespoon with batter and form into a bite size ball and refrigerate.