The Two Types of Enzymes You Need Every Time You Eat

1. Digestive Enzymes (20 total) These break down the food you eat into usable pieces. If you don’t have enough, food sits, ferments, and stresses your system.

2. Ancillary Enzymes (thousands) These are your protective enzymes. They break down: Toxins Natural food chemicals, Anti‑nutrients, Burnt compounds, Oxidized fats, Environmental contaminan, Hidden “booby traps” in food. These enzymes protect your cells from damage.
3. Every food — raw, baked, roasted, boiled, sautéed, or grilled — contains health saboteurs 

 

 

 

 

 

 

 

 

 

Breakfast idea Book 2

 

Savory Farina Bowl with Turkey Sausage

Ingredients:

• 1 cup of Farina
• 2 cups of water
• 1 tbsp canola oil
• 1/2 lb. turkey sausage, cooked and crumbled
• Sprinkle stemmed chopped celery, and leeks
• Salt and pepper to taste

Instructions:

1. In a saucepan, bring water to a boil. Slowly whisk in Farina and reduce heat to low. Cook for 5-7 minutes, stirring frequently.
2. Stir in canola oil, cooked turkey sausage, veggies, add salt to taste.
3. Serve warm, garnished with fresh herbs if desired.

 

 

Chromatography was used to identify the poisons called theobromine in chocolate and coffee, solanine,nitrogen monoxide, and tomatine in tomatoes and potatoes, theophylline in oolong tea, black tea, green tea, and all leaves called tea leaves; prussic acid in all nuts, bromide in sea salt, etc.

 

 

 

 

 

 

 

 

 

 

Sardine Breakfast Hash

Ingredients:

1 can of sardines (drained)

2 medium potatoes (diced)

1/2 cup diced stemmed celery and leeks

1 tbsp canola oil

Salt, or approved seasonings to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Add diced potatoes and cook until golden and tender.
2. Stir in onions and cook until softened. Add sardines, breaking them up gently. Season with salt, pepper, and paprika.
3. Cook for 2-3 more minutes. Serve hot.

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Solution: to neutralize solanine in potatoes and strengthen the blood vessel to prevent bleeding, call coach Yvette, your Symptometry health coach.

 

 

 

 

 

 

 

 

 

Turkey Bacon and Veggie Stir-Fry

Ingredients:

4 strips turkey bacon, chopped

1 cup of chopped broccoli

1 leek

1 tbsp canola oil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Add turkey bacon and cook until crisp.
2. Toss in mixed vegetables and sauté until tender. Season with salt and pepper.
3. Enjoy as-is or serve with a side of farina.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Salmon and Broccoli Breakfast Scramble

Ingredients:

1/2 lb. cooked salmon, flaked

1 cup steamed broccoli florets, chopped

1/2 cup leeks, chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pan over medium heat. Add chopped leeks and sauté until soft, about 3-4 minutes.
2. Add flaked salmon and steamed broccoli. Cook for another 2-3 minutes until heated through.
3. Season with salt to taste.
4. Serve hot as a scramble or on Italian bread slices.

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuna and Celery Breakfast Wrap

Ingredients:

1 can of tuna (in water), drained

1/2 cup of celery, diced

1/4 cup leeks, finely chopped

1 tablespoon canola oil

4 flour tortillas

Salt and pepper to taste

Instructions:

1. In a bowl, mix the tuna, diced celery, leeks, canola oil, salt, and pepper.
2. Spoon the mixture onto flour tortillas and wrap them up.
3. Serve as a light and refreshing breakfast wrap.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Turkey Sausage and Broccoli Farina Bake

Ingredients:

1 cup of farina (cream of wheat)

1/2 lb. turkey sausage, cooked and crumbled

1 cup steamed broccoli florets, chopped

1/2 cup leeks, chopped

1 tablespoon canola oil

3 cups of water

Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C).
2. In a pot, bring water to a boil. Add farina while stirring continuously to avoid lumps.
3. Reduce heat and cook for about 10 minutes, stirring occasionally, until the farina thickens.
4. In a pan, heat canola oil over medium heat. Add chopped leeks and cook until soft, about 3-4 minutes.
5. Stir in the cooked turkey sausage and steamed broccoli. Mix well.
6. Transfer the mixture to a baking dish and bake for 20-25 minutes until heated through.

 

 

 

 

 

 

 

 

 

Lunch recipes

Turkey and Broccoli Rice Bowl

Ingredients:

1/2 lb. ground turkey

2 cups broccoli florets, steamed

1 cup cooked brown rice

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon dried thyme

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pan over medium heat. Add chopped leeks and sauté until softened, for about 3-4 minutes.
2. Add ground turkey and cook until browned, about 5-7 minutes.
3. Stir in the steamed broccoli and cooked rice, seasoning with dried thyme, salt, and pepper.
4. Serve.

 

 

 

 

 

 

 

 

 

 

Chicken and Butternut Squash Pasta

Ingredients:

1/2 lb. shredded chicken

2 cups butternut squash, diced and roasted

8 egg free pasta

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon dried basil

Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. Heat canola oil in a pan over medium heat. Add chopped leeks and cook until softened, about 3-4 minutes.
3. Stir in roasted butternut squash and shredded chicken. Toss to combine.
4. Add the cooked pasta and season with dried basil, salt, and pepper.
5. Serve warm.

 

 

 

 

 

 

 

 

 

 

Bison and Potato Hash

Ingredients:

1/2 lb. ground bison

2 cups of potatoes, diced and parboiled

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon ground cumin

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large skillet over medium heat. Add chopped leeks and sauté until softened, for about 3-4 minutes.
2. Add ground bison and cook until browned, about 5-7 minutes.
3. Stir in the parboiled potatoes and ground cumin. Cook until the potatoes are crispy and golden.
4. Season with salt and pepper and serve.

 

 

 

 

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Solution: to neutralize solanine in potatoes and strengthen the blood vessel to prevent bleeding, call coach Yvette, your Symptometry health coach.

 

 

Turkey and Yam Stir-Fry

Ingredients:

1/2 lb. ground turkey

2 cups of yams, diced and steamed

1/2 cup leeks, chopped

1 cup collard greens, chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large pan over medium heat. Add chopped leeks and sauté until softened, for about 3-4 minutes.
2. Add ground turkey and cook until browned, about 5-7 minutes.
3. Toss in steamed yams and collard greens. Cook until the greens are wilted, for about 5-7 minutes.
4. Season with salt and pepper and serve hot.

 

 

 

 

 

 

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Solution: to neutralize solanine in potatoes and strengthen the blood vessel to prevent bleeding, call coach Yvette, your Symptometry health coach.

Chicken and Celery Pasta

Ingredients:

1/2 lb. shredded chicken

1 cup celery, diced

1/2 cup leeks, chopped

8 oz egg free pasta

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. Heat canola oil in a large pan over medium heat. Add chopped leeks and diced celery, and sauté until softened, about 5-7 minutes.
3. Add shredded chicken and toss until heated through.
4. Combine the veggie mixture with the cooked pasta. Season with salt and pepper to taste.
5. Serve warm.

 

 

 

 

 

 

 

 

 

 

 

Bison and Broccoli Yam Bowl

Ingredients:

1/2 lb. ground bison

2 cups of yams, diced and roasted

1 cup broccoli florets, steamed

1/2 cup leeks, chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large skillet over medium heat. Add chopped leeks and sauté until softened, for about 3-4 minutes.
2. Add ground bison and cook until browned, about 5-7 minutes.
3. Stir in the roasted yams and steamed broccoli. Toss to combine.
4. Season with salt and pepper and serve hot.

 

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Solution: to neutralize solanine in potatoes and strengthen the blood vessel to prevent bleeding, call coach Yvette, your Symptometry health coach.

 

 

 

 

 

 

Dinner recipes

Turkey and Yam Casserole

Ingredients:

1 lb. ground turkey

2 cups of yams, diced

1/2 cup leeks, chopped

2 cups of vegetable broth

1 tablespoon canola oil

1 teaspoon dried rosemary

Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat canola oil in a pan over medium heat. Add leeks and sauté until softened, about 3-4 minutes.
3. Add ground turkey and cook until browned.
4. Layer diced yams in a baking dish, followed by the cooked turkey and leeks mixture.
5. Pour vegetable broth over the top, cover with foil, and bake for 30-35 minutes.
6. Remove the foil and bake for an additional 10 minutes. Serve warm.

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Solution: to neutralize solanine in potatoes and strengthen the blood vessel call coach Yvette 708-288-1041

 

 

 

Bison and Potato Stew

Ingredients:

1 lb. ground bison

2 cups of potatoes, diced

2 cups turnip greens, chopped

1/2 cup leeks, chopped

4 cups of vegetable broth

1 tablespoon canola oil

1 teaspoon ground cumin

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large pot over medium heat. Add leeks and sauté until softened.
2. Add ground bison and cook until brown.
3. Add diced potatoes, turnip greens, and vegetable broth. Season with ground cumin, salt, and pepper.
4. Simmer for 25-30 minutes, or until the potatoes are tender. Serve hot.

 

 

 

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Solution: to neutralize solanine in potatoes and strengthen the blood vessel to prevent bleeding, call coach Yvette, your Symptometry health coach.

 

 

Chicken and Broccoli Pasta Bake

Ingredients:

1 lb. shredded chicken

2 cups of broccoli florets

8 oz whole wheat pasta

1/2 cup leeks, chopped

1 tablespoon canola oil

2 cups of vegetable broth

Salt and pepper to taste

 

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cook the pasta according to package instructions. Drain and set aside.
3. Heat canola oil in a pan over medium heat. Add leeks and sauté until soft.
4. Mix cooked pasta, shredded chicken, broccoli, and leeks in a baking dish. Pour vegetable broth over the top.
5. Bake for 20-25 minutes, or until the top is lightly browned. Serve warm.

 

 

 

 

 

 

 

 

 

Turkey and Rice Stuffed Collard Greens

Ingredients:

1 lb. ground turkey

1 cup cooked brown rice

2 cups of collard greens, large leaves

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon ground coriander

Salt and pepper to taste

Instructions:

1. Bring a large pot of water to boil and blanch collard greens for 2-3 minutes. Set aside.
2. Heat canola oil in a pan over medium heat. Add leeks and sauté until softened.
3. Mix ground turkey, cooked rice, leeks, ground coriander, salt, and pepper.
4. Place a spoonful of the mixture in the center of each collard green leaf and roll it up tightly.
5. Steam the stuffed greens for 15-20 minutes until the turkey is fully cooked. Serve hot.

 

 

 

 

 

 

 

 

 

 

Bison and Butternut Squash Stir-Fry

Ingredients:

1 lb. ground bison

2 cups of butternut squash, diced

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon ground turmeric

Salt and pepper to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Add leeks and sauté until softened.
2. Add ground bison and cook until brown.
3. Add diced butternut squash and cook until tender, for about 10-12 minutes.
4. Season with ground turmeric, salt, and pepper. Serve warm as a stand-alone dish or with rice.

 

 

 

 

 

 

 

 

 

 

 

 

Chicken and Potato Skillet

Ingredients:

1 lb. shredded chicken

2 cups of yellow potatoes, diced

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon dried thyme

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large skillet over medium heat. Add leeks and potatoes and cook until the potatoes are golden and tender.
2. Add shredded chicken and dried thyme. Stir to combine and cook until the chicken is heated through.
3. Season with salt and pepper. Serve warm.

 

 

 

 

 

 

 

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Solution: to neutralize solanine in potatoes and strengthen the blood vessel to prevent bleeding, call coach Yvette, your Symptometry health coach.

 

Snacks ideas 

Grilled Salmon and Broccoli

Ingredients:

2 salmon fillets

2 cups broccoli florets, steamed

1/2 cup leeks, sliced

1 tablespoon canola oil

1 teaspoon dried thyme

Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Brush salmon fillets with canola oil and season with salt, pepper, and dried thyme.
3. Grill salmon for 4-5 minutes per side, or until cooked through.
4. In a pan, heat canola oil over medium heat and sauté leeks until soft, about 3-4 minutes.
5. Serve grilled salmon with potatoes, farina, basmati long grain rice, or egg-free pasta.

 

 

 

 

 

 

 

 

 

 

Baked Cod with Butternut Squash

Ingredients:

2 cod fillets

2 cups of butternut squash, diced

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon ground coriander

Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Place cod fillets on a baking tray and season with salt, pepper, and ground coriander.
3. Arrange diced butternut squash and chopped leeks around the cod. Drizzle with canola oil.
4. Bake for 15-20 minutes, or until the cod is flaky and the squash is tender.
5. Serve over potatoes, farina, basmati long grain rice, or egg-free pasta.

 

 

 

 

 

 

 

 

 

 

 

Seared Halibut with Collard Greens

Ingredients:

2 halibut fillets

2 cups collard greens, chopped

1/2 cup leeks, sliced

1 tablespoon canola oil

1 teaspoon dried rosemary

Salt and pepper to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Season halibut fillets with salt, pepper, and dried rosemary.
2. Sear halibut for 3-4 minutes per side until crispy and cooked through.
3. In the same skillet, sauté leeks and collard greens until tender.
4. Serve the seared halibut with collard greens over your choice of potatoes, farina, basmati long grain rice, or egg-free pasta.

 

 

 

 

 

 

 

 

 

 

 

 

Tuna and Celery Stir-Fry

Ingredients:

1 can of tuna (in water), drained

1 cup celery, diced

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon ground ginger

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pan over medium heat. Add chopped leeks and cook until soft, about 3-4 minutes.
2. Add diced celery and cook until tender, for about 5-7 minutes.
3. Add drained tuna and ground ginger. Cook until heated through.
4. Season with salt and pepper to taste.
5. Serve over your choice of potatoes, farina, basmati long grain rice, or egg-free pasta.

 

 

 

 

 

 

 

 

 

 

 

Mackerel and Turnip Greens Stew

Ingredients:

2 mackerel fillets

2 cups turnip greens, chopped

1/2 cup leeks, chopped

2 cups of vegetable broth

1 tablespoon canola oil

1 teaspoon ground cumin

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large pot over medium heat. Add chopped leeks and cook until soft, for about 5-7 minutes.
2. Add mackerel fillets and cook until browned, for about 5-7 minutes.
3. Add turnip greens, vegetable broth, ground cumin, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes until the greens are tender.
5. Serve over your choice of potatoes, farina, basmati long grain rice, or egg-free pasta.

 

 

 

 

 

 

 

 

 

 

Trout and Mustard Greens Pasta

Ingredients:

2 trout fillets, cooked and flaked

2 cups of mustard greens, chopped

1/2 cup leeks, chopped

8 oz whole wheat pasta

1 tablespoon canola oil

1 teaspoon dried basil

Salt and pepper to taste

Instructions:

1. Cook the whole wheat pasta according to package instructions. Drain and set aside.
2. Heat canola oil in a large pan over medium heat. Add chopped leeks and cook until soft, about 3-4 minutes.
3. Add mustard greens and cook until wilted, about 5-7 minutes.
4. Add cooked trout and pasta to the pan. Toss to combine.
5. Season with dried basil, salt, and pepper.

 

 

 

 

 

 

 

 

 

 

Soup and Stew Recipes

Ostrich and Turnip Greens Soup

Ingredients

1 lb. ground ostrich

2 cups turnip greens, chopped

1 cup leeks, chopped

1 cup celery, diced

2 tablespoons canola oil

4 cups of vegetable broth

1 teaspoon dried thyme

Salt and pepper to taste

Instructions

1. Heat canola oil in a large pot over medium heat. Add leeks and celery, and sauté until soft, for about 5-7 minutes.
2. Add ground ostrich and cook until browned, about 7-10 minutes.
3. Add turnip greens, vegetable broth, thyme, salt, and pepper. Simmer until greens are tender, about 20-25 minutes.

 

 

 

 

 

 

 

 

 

 

Guinea Fowl and Butternut Squash Stew

Ingredients:

1 lb. guinea fowl pieces

2 cups of diced butternut squash

2 cups of collard greens, chopped

1 cup leeks, chopped

2 tablespoons canola oil

4 cups of vegetable broth

1 teaspoon dried rosemary

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large pot over medium heat. Add leeks and sauté until soft, about 5-7 minutes.
2. Add guinea fowl pieces and cook until browned, about 10-12 minutes.
3. Add diced butternut squash, collard greens, vegetable broth, rosemary, salt, and pepper. Simmer until squash is tender, about 25-30 minutes.

 

 

 

 

 

 

 

 

 

 

 

Home-grown Turkey and Celery Soup

Ingredients:

1 lb. shredded home-grown turkey

2 cups of diced celery

1 cup leeks, chopped

2 cups steamed Brussels sprouts, halved

2 tablespoons canola oil

4 cups of vegetable broth

1 teaspoon dried basil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large pot over medium heat. Add leeks and celery, and sauté until soft, for about 5-7 minutes.
2. Add shredded turkey and cook until heated through, about 5-7 minutes.
3. Add steamed Brussels sprouts, vegetable broth, basil, salt, and pepper. Simmer until flavors melt, about 20-25 minutes.

 

 

 

 

 

 

 

 

 

 

 

Smoked Turkey and Mustard Greens Stew

Ingredients:

1 lb. smoked turkey pieces

2 cups of mustard greens, chopped

1 cup leeks, chopped

2 cups of diced butternut squash

2 tablespoons canola oil

4 cups of vegetable broth

1 teaspoon of ground coriander

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large pot over medium heat. Add leeks and sauté until soft, about 5-7 minutes.
2. Add smoked turkey pieces and cook until heated through.

 

 

 

 

 

 

 

 

 

 

 

 

Creamy Celery Soup

Ingredients:

2 cups of celery, chopped

1/2 cup leeks, chopped

1 medium potato, diced (for creaminess)

2 cups of vegetable broth

1 cup canned evaporated milk

1 tablespoon canola oil

1 teaspoon dried thyme

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pot over medium heat. Sauté the leeks until soft, about 3-4 minutes.
2. Add chopped celery and diced potato. Stir and cook for another 2-3 minutes.
3. Pour in vegetable broth and dried thyme. Simmer for 15-20 minutes until the celery and potato are tender.
4. Remove from heat and blend the soup until smooth using a blender or an immersion blender.
5. Stir in the canned evaporated milk, season with salt and pepper, and reheat gently.
6. Serve warm and enjoy your creamy celery soup!

 

 

 

 

 

 

 

 

Brothy Celery Soup

Ingredients:

2 cups of celery, sliced

1/2 cup leeks, chopped

1 medium carrot, diced

2 cups of vegetable broth

1 tablespoon canola oil

1 teaspoon dried basil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pot over medium heat. Sauté leeks and carrots until softened, about 5 minutes.
2. Add sliced celery and cook for another 2-3 minutes.
3. Pour in the vegetable broth and dried basil. Simmer for 15-20 minutes until the celery is tender.
4. Season with salt and pepper to taste.
5. Serve warm for a light, brothy celery soup.

 

 

 

 

 

 

 

 

 

 

Delicious sandwich recipes

1. Bison and Broccoli Wrap

Ingredients:

1/2 lb. ground bison

1 cup steamed broccoli florets, chopped

1/2 cup leeks, chopped

1 tablespoon canola oil

4 whole wheat tortillas

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pan over medium heat. Add chopped leeks and sauté until soft, about 3-4 minutes.
2. Add ground bison and cook until browned, about 5-7 minutes.
3. Add steamed broccoli and cook for another 2-3 minutes.
4. Season with salt and pepper to taste.
5. Spoon the mixture onto whole wheat tortillas and wrap them up.

 

 

 

 

 

 

 

 

 

 

Lamb and Butternut Squash Pita

Ingredients:

1/2 lb. ground lamb

1 cup diced butternut squash, roasted

1/2 cup leeks, chopped

1 tablespoon canola oil

4 whole wheat pita pockets

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pan over medium heat. Add chopped leeks and sauté until soft, about 3-4 minutes.
2. Add ground lamb and cook until browned, for about 5-7 minutes.
3. Add roasted butternut squash and cook for another 2-3 minutes.
4. Season with salt and pepper to taste.
5. Fill the whole wheat pita pockets with the mixture.

 

 

 

 

 

 

 

 

 

 

 

Chicken and Collard Greens Sandwich

Ingredients:

1/2 lb. shredded home-grown chicken

2 cups of collard greens, chopped and steamed

1/2 cup leeks, chopped

1 tablespoon canola oil

8 slices of Italian bread

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pan over medium heat. Add chopped leeks and sauté until soft, about 3-4 minutes.
2. Add shredded chicken and cook until heated through, for about 5-7 minutes.
3. Add steamed greens and cook for another 2-3 minutes.
4. Season with salt and pepper to taste.
5. Assemble the mixture between slices of Italian bread.

 

 

 

 

 

 

 

 

 

 

 

Turkey and Turnip Greens Wrap

Ingredients:

1/2 lb. shredded home-grown turkey

2 cups turnip greens, chopped and steamed

1/2 cup leeks, chopped

1 tablespoon canola oil

4 whole wheat tortillas

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pan over medium heat. Add chopped leeks and sauté until soft, about 3-4 minutes.
2. Add shredded turkey and cook until heated through, about 5-7 minutes.
3. Add steamed turnip greens and cook for another 2-3 minutes.
4. Season with salt and pepper to taste.
5. Spoon the mixture onto whole wheat tortillas and wrap them up.

 

 

 

 

 

 

 

 

 

 

 

Bison and Celery Sandwich

Ingredients:

1/2 lb ground bison

1 cup celery, diced

1/2 cup leeks, chopped

1 tablespoon canola oil

8 slices Italian white bread

Salt and pepper to taste

 

Instructions:

1. Heat canola oil in a pan over medium heat. Add chopped leeks and diced celery, and sauté until soft, about 3-4 minutes.
2. Add ground bison and cook until browned, about 5-7 minutes.
3. Season with salt and pepper to taste.
4. Assemble the mixture between slices of whole grain bread.

 

 

 

 

 

 

 

 

 

 

 

Lamb and Brussels Sprouts Wrap

Ingredients:

1/2 lb. ground lamb

1 cup steamed Brussels sprouts, halved

1/2 cup leeks, chopped

1 tablespoon canola oil

4 whole wheat tortillas

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pan over medium heat. Add chopped leeks and sauté until soft, about 3-4 minutes.
2. Add ground lamb and cook until browned, for about 5-7 minutes.
3. Add steamed Brussels sprouts and cook for another 2-3 minutes.
4. Season with salt and pepper to taste.
5. Spoon the mixture onto whole wheat tortillas and wrap them up.

 

 

 

 

 

 

 

 

 

 

 

Delightful vegetarian Meals:

Broccoli and Potato Curry

Ingredients:

2 cups of broccoli florets

2 cups of potatoes, diced

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon ground turmeric

1 teaspoon ground cumin

2 cups of vegetable broth

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large pan over medium heat. Add leeks and sauté until softened, for about 3-4 minutes.
2. Add diced potatoes, turmeric, and cumin. Stir well.
3. Pour in vegetable broth and simmer for 10 minutes.
4. Add broccoli florets and cook until tender, for about 5-7 minutes.
5. Season with salt and pepper. Serve hot with rice or bread.

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Recommendation, to neutralize solanine in potatoes and strengthen the blood vessel to stop the bleeding problem, call coach Yvette, your Symptometry health coach.

 

 

 

Butternut Squash and Broccoli Pasta

Ingredients:

2 cups butternut squash, diced and roasted

8 oz egg-free pasta

2 cups of broccoli, chopped

1/2 cup leeks, chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. Heat canola oil in a pan over medium heat. Add leeks and cook until softened, about 3-4 minutes.
3. Add roasted butternut squash and spinach. Toss to combine.
4. Mix in cooked pasta, season with salt and pepper, and serve warm.

 

 

 

 

 

 

 

 

 

 

 

 

Sweet Potato and Collard Greens Bowl

Ingredients:

2 cups of sweet potatoes, diced and roasted

2 cups of collard greens, chopped and steamed

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon ground cinnamon

Salt and pepper to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Add leeks and cook until softened, about 3-4 minutes.
2. Stir in roasted sweet potatoes, steamed collard greens, and ground cinnamon. Mix well.
3. Season with salt and pepper. Serve as a hearty bowl.

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Recommendation, to neutralize solanine in potatoes and strengthen the blood vessel to stop the bleeding problem, call coach Yvette, your Symptometry health coach.

 

 

 

 

 

 

 

 

 

Vegetable Fried Rice

Ingredients:

1 cup cooked brown rice

1 cup broccoli florets

1/2 cup of celery, diced

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon dried basil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a large pan over medium heat. Add leeks and cook until softened, about 3-4 minutes.
2. Toss in celery and broccoli, cooking until tender, about 5-7 minutes.
3. Stir in cooked rice and season with dried basil, salt, and pepper. Serve hot.

 

 

 

 

 

 

 

 

 

 

 

 

Butternut Squash and Celery Soup

Ingredients:

2 cups of butternut squash, diced

1 cup celery, diced

1/2 cup leeks, chopped

4 cups of vegetable broth

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pot over medium heat. Add leeks and celery, and sauté until softened, about 5 minutes.
2. Add butternut squash and vegetable broth. Simmer for 20-25 minutes until the squash is tender.
3. Blend the soup until smooth. Season with salt and pepper and serve warm.

 

 

 

 

 

 

 

 

 

 

 

 

 

Potato and Broccoli Stir-Fry

Ingredients:

2 cups of potatoes, diced and parboiled

2 cups of broccoli, chopped

1/2 cup leeks, chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Add leeks and cook until softened, about 3-4 minutes.
2. Toss in parboiled potatoes and spinach. Cook until the spinach is wilted and the potatoes are golden.
3. Season with salt and pepper. Serve warm as a side or main dish.

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Recommendation, to neutralize solanine in potatoes and strengthen the blood vessel to stop the bleeding problem, call coach Yvette, your Symptometry health coach.

 

 

 

 

 

 

 

 

 

Complete Meals

Turkey and Sweet Potato Stir-Fry

Ingredients:

1/2 lb. ground turkey

2 cups yams (sweet potatoes), diced and steamed

1 cup broccoli florets

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon ground coriander

Salt and pepper to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Sauté chopped leeks until softened, about 3-4 minutes.
2. Add ground turkey and cook until browned, about 5-7 minutes.
3. Toss in steamed yams and broccoli florets. Cook until warmed through, about 5 minutes.
4. Season with ground coriander, salt, and pepper. Serve warm.

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Recommendation, to neutralize solanine in potatoes and strengthen the blood vessel to stop the bleeding problem, call coach Yvette, your Symptometry health coach.

 

 

 

 

 

 

Chicken and Butternut Squash Pasta

Ingredients:

1/2 lb shredded chicken

2 cups butternut squash, diced and roasted

8 oz egg = free pasta

1/2 cup leeks, chopped

1 tablespoon canola oil

1 teaspoon dried thyme

Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. Heat canola oil in a pan over medium heat. Add chopped leeks and sauté for 3-4 minutes.
3. Stir in roasted butternut squash and shredded chicken. Mix well.
4. Toss the cooked pasta with the squash and chicken mixture. Season and serve.

 

 

 

 

 

 

 

 

 

 

 

Bison and Potato Skillet

Ingredients:

1/2 lb. ground bison

2 cups of small yellow or red potatoes, diced

1 cup collard greens, chopped

1/2 cup leeks, chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Sauté leeks for 3-4 minutes.
2. Add ground bison and cook until browned, about 5-7 minutes.
3. Stir in parboiled potatoes and collard greens. Cook until potatoes are golden and greens are wilted.
4. Season with salt and pepper. Serve hot.

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Recommendation, to neutralize solanine in potatoes and strengthen the blood vessel to stop the bleeding problem, call coach Yvette, your Symptometry health coach.

 

 

 

 

 

 

 

Turkey and Rice Casserole

Ingredients:

1/2 lb. ground turkey

1 cup cooked brown rice

2 cups of broccoli florets

1/2 cup leeks, chopped

1 tablespoon canola oil

2 cups of vegetable broth

Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat canola oil in a skillet over medium heat. Sauté leeks until softened.
3. Add ground turkey and cook until browned. Combine with cooked rice, broccoli, and vegetable broth.
4. Transfer to a baking dish and bake for 20-25 minutes. Serve warm.

 

 

 

 

 

 

 

 

 

 

 

 

Chicken and Yam Bowl

Ingredients:

1/2 lb. shredded chicken

2 cups of yams, diced and roasted

1/2 cup leeks, chopped

1 cup turnip, chopped

1 tablespoon canola oil

1 teaspoon ground cumin

Salt and pepper to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Sauté leeks for 3-4 minutes.
2. Add shredded chicken and roasted yams. Stir to combine and cook for 5 minutes.
3. Toss in cooked greens and seasoning
4. Serve as a one-bowl meal.

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Recommendation, to neutralize solanine in potatoes and strengthen the blood vessel to stop the bleeding problem, call coach Yvette, your Symptometry health coach.

 

 

 

 

 

 

Bison and Broccoli Pasta

Ingredients:

1/2 lb. ground bison

2 cups of broccoli florets

8 oz egg-free pasta

1/2 cup leeks, chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. Heat canola oil in a skillet over medium heat. Sauté leeks for 3-4 minutes.
3. Add ground bison and cook until browned. Toss in broccoli and cook for 5-7 minutes.
4. Mix the bison and broccoli mixture with the pasta. Season and serve.

 

 

 

 

 

 

 

 

 

 

 

 

 

Pan-Seared Cod with Broccoli and Rice

Ingredients:

2 cod fillets

2 cups broccoli florets, steamed

1 cup cooked basmati long grain white rice

1/2 cup leeks, finely chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Heat canola oil in a pan over medium heat. Season cod fillets with salt and pepper.
2. Sear cod for 4-5 minutes per side until golden and cooked through.
3. Serve the cod over cooked brown rice with steamed broccoli on the side. Garnish with sautéed leeks.

 

 

 

 

 

 

 

 

 

 

 

 

 

Grilled Halibut with Roasted Yams

Ingredients:

2 halibut fillets

2 cups of yams, diced and roasted

1/2 cup leeks, sliced

1 tablespoon canola oil

1 teaspoon dried rosemary

Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium heat. Brush halibut with canola oil and season with salt, pepper, and rosemary.
2. Grill the halibut for 4-5 minutes per side.
3. Serve with roasted yams and sautéed leeks.

 

—

 

 

 

 

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Recommendation, to neutralize solanine in potatoes and strengthen the blood vessel to stop the bleeding problem, call coach Yvette, your Symptometry health coach.

 

 

Baked Sardines with Potatoes and Collard Greens

Ingredients:

1 can sardines (in water), drained

2 cups of potatoes, diced

2 cups collard greens, chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Toss diced potatoes with canola oil, salt, and pepper, and spread on a baking sheet. Bake for 20-25 minutes until golden.
2. Steam collard greens until tender.
3. Arrange sardines on a plate with roasted potatoes and steamed greens. Drizzle with a touch of canola oil and serve.

 

 

 

 

 

 

 

 

 

Note: potatoes have a natural poison called solanine that could be problematic for a person who has a bleeding problem. (nosebleeds, gum bleeding etc.)

Recommendation, to neutralize solanine in potatoes and strengthen the blood vessel to stop the bleeding problem, call coach Yvette, your Symptometry health coach.

 

Tuna and Leek Stir-Fry with Rice

Ingredients:

1 can of tuna (in water), drained

1/2 cup leeks, sliced

1 cup cooked white rice

1 tablespoon canola oil

1 teaspoon ground turmeric

Salt and pepper to taste

Instructions:

1. Heat canola oil in a skillet over medium heat. Add sliced leeks and cook until softened.
2. Stir in drained tuna and ground turmeric. Cook for 2-3 minutes until heated through.
3. Serve the tuna mixture over cooked white rice.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mackerel and Butternut Squash Bowl

Ingredients:

2 mackerel fillets

2 cups butternut squash, diced and roasted

1/2 cup of celery, diced

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Roast diced butternut squash in the oven at 400°F (200°C) for 20-25 minutes until tender.
2. Heat canola oil in a skillet over medium heat. Pan-sear the mackerel fillets for 3-4 minutes per side until crispy.
3. Serve the mackerel with roasted squash and fresh celery on the side.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Salmon and Broccoli Pasta

Ingredients:

2 salmon fillets, cooked and flaked

8 oz egg-free pasta

2 cups broccoli florets, steamed

1/2 cup leeks, chopped

1 tablespoon canola oil

Salt and pepper to taste

Instructions:

1. Cook pasta according to package instructions. Drain and set aside.
2. Heat canola oil in a skillet over medium heat. Sauté leeks until softened.
3. Toss cooked pasta with flaked salmon, steamed broccoli, and sautéed leeks. Season with salt and pepper.

 

 

 

 

 

 

 

 

 

 

 

 

 

Sauces

Tangy Green Mayo Sauce

Ingredients:

1/2 cup of egg-free mayo

2 tablespoons of mustard

1 tablespoon green hot sauce

1 teaspoon lemon juice

Salt and pepper to taste

 

#### Instructions:

1. In a bowl, whisk together egg-free mayo, mustard, green hot sauce, and lemon juice.
2. Add salt and pepper to taste.
3. Serve as a dipping sauce for roasted veggies or drizzle over tacos.

 

 

 

 

 

 

 

 

 

 

 

 

 

Spicy Mustard Dressing

Ingredients:

1/2 cup egg-free mayo

3 tablespoons mustard

1 tablespoon green hot sauce

1 teaspoon dried thyme

1 tablespoon olive oil or canola oil

Salt to taste

Instructions:

1. Combine egg-free mayo, mustard, and green hot sauce in a bowl.
2. Stir in dried thyme and olive/canola oil for a creamy consistency.
3. Use as a salad dressing or a spread for sandwiches.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Zesty Hot Sauce Dip**

Ingredients:

1/2 cup of egg-free mayo

1 tablespoon mustard

2 tablespoons green hot sauce

Salt and pepper to taste

Instructions:

1. Mix egg-free mayo, mustard, green hot sauce, in a bowl.
2. Add salt and pepper to taste.
3. Serve as a dip for your favorite foods.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Spicy Ginger Mayo Sauce**

Ingredients:

1/2 cup of egg-free mayo

1 tablespoon mustard

1 teaspoon green hot sauce

1 teaspoon freshly grated ginger

Salt and pepper to taste

Instructions:

1. In a bowl, mix egg-free mayo, mustard, green hot sauce, and grated ginger.
2. Season with salt and pepper to taste.
3. Use as a dip for veggies, a spread for sandwiches, or drizzle over grilled fish.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sweet and Tangy Ginger Mustard Sauce

Ingredients:

3 tablespoons mustard

2 tablespoons egg-free mayo

1 teaspoon grated ginger

1 teaspoon green hot sauce

1 tablespoon maple syrup or honey alternative

1 teaspoon apple cider vinegar

Salt and pepper to taste

Instructions:

1. Whisk together mustard, egg-free mayo, grated ginger, green hot sauce, and maple syrup in a bowl.
2. Add apple cider vinegar and mix until smooth. Season with salt and pepper to taste.
3. Perfect as a glaze for roasted meats, a dip for roasted vegetables, or a dressing for salads.

 

 

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