P l aza

en _
d
Gol
The Detox Dudes Recipe Book
Written by: Josh Macin & Peter Stocke
www.TheDetoxDudes.com

The importance of praying over your food:

We live in a culture where food is taken for granted. With food in such abundance for the most part
we treat it as an entitlement and give little thought to its consumption. In ancient times we had to
toil for our food and as such it was treated with much more reverence.

Although praying over your food may seem quaint or silly to many, it actually serves an important
function. By taking a minute to recognize the bounty that we are about to receive, we put our body
into a receptive state where it is able to get more nutrition and benefit from what we put into our
bodies. The prayer does not need to be religious or even spiritually minded, but simply a brief
gratitude for the nourishment we are receiving. This puts us into a place where we are able to get
the full benefit of the food we consume. On a spiritual level, blessing our food has the ability to alter
its molecular structure. This is not pseudo-science, check out Dr. Masaru Emoto’s work on what
love can do to water molecules.

The importance of food combining:

They say you are what you eat. The truth is ​you are what you absorb​! Food combining is
something that we almost never think about. For most of my life I was of the mentality that
whatever I put in my stomach just got mashed up by some acid and then absorbed by the intestines.
This is far from the whole picture. Our bodies are actually incredibly complex and amazing
machines and have evolved to be able to break down a wide variety of food in highly specialized
ways. By eating foods that break down in different ways together we actually inhibit our digestive
processes. This can lead to undigested food getting compacted to our intestinal wall, or
fermentation which feeds things like candida, parasites, and nasty bacteria. However, when we
start combining properly amazing things can happen. Food combining is so powerful, that decades
ago it was probably the single most important way to stay healthy. Now, with increasing levels of
toxicity and sickness, it simply is not powerful enough to be the “go-to” healing modality.
Unfortunately, times have changed, and not for the better. When I (Peter) started food combining I
lost almost 10 pounds in a month without any muscle/fat loss or change to my appearance. I was
baffled by this (and a little concerned) until I discovered that the average person has 5-15 pounds of
impacted, mostly undigested, rotting fecal matter in their colon. When I started food combining
properly my body was able to dump pounds of literal shit that was just slowly rotting inside of me.

Food combining is most commonly associated with Ayurveda, and was formulated millennia ago
but people meditating on how different things made them feel when combined. There is also the
Chinese art of food combining (Trophology) that shares the same important principles as Ayurvedic
combining. Modern science has now supported many of their claims with understanding how food
is digested. However, there is not a ton of research on the subject because there is very little money
 P l aza
en _
d
Gol
to be made in understanding how our body works (much more profitable to fix it once it’s broken).
We can outlay a couple of the basics and the science behind them. However, I still think that you
are the best gauge for what is going to be best for your body. Start paying attention to how things
make you feel!

You can find a ton of info on Ayurvedic food combining rules online and I recommend checking
them out. They have a lot to say about heated honey, which is very interesting to me, and tons of
other obscure rules that you will probably get minimal benefit from. A great book to dive deep into
Trophology and chinese medicine is “The Tao of Health Sex and Longevity” by Daniel Reid. Many of
the concepts are no longer “strong” enough to transform one’s life, but it is one of the best health
books ever written. We will lay out the basics and most important rules here:

To understand the most important rules of food combining it is important to understand how your
body processes 3 different types of food: proteins, starches, and fats. (Note to all: We are not
experts in this field but have done our research through the years)

Proteins: Proteins, more specifically animal proteins, require a high acid environment to break
down the fibers holding them together. When you eat animal protein it spends most of its time in
the stomach being broken down by the acid there.

Starches: Starches, such as those found in grains as well as vegetables such as carrots and potatoes,
break down in an alkaline environment in the small intestine. When you eat starches they actually
spend limited time in the stomach and it does not release much acid as it does not do much to break
them down. Instead they are processed by the alkaline environment and microbes in the intestines.
Here is a list of non-starchy vegetables. If it isn’t on this list it is probably starchy:
https://en.wikipedia.org/wiki/List_of_non-starchy_vegetables

Fats:​ ​ Fats are mostly processed by bile excreted by the gallbladder and liver and enzymes excreted
by the pancreas in the small intestine. They generally slow down digestion of everything that they
are eaten with. Fats include animal fats, such as milk products or lard, nuts, and avocados. Fun fact-
most people who are metal-toxic have a difficult time breaking down fats.

Now that we understand the basics there we get to the most important rule in food combining:

DO NOT EAT STARCHES AND PROTEINS TOGETHER.

Yes you read that right. Basically everything that our culture considers a meal is fucking up your
digestion. That means no sandwiches, no steak and potatoes, no spicy Korean beef noodle bowls.
When you eat starches and proteins together your body gets confused and the two inhibit the
digestion of each other. The starches prevent the proper acid breakdown of the protein in the
stomach and the protein prevents the proper alkaline breakdown of the starches. So, best case
scenario when you eat these things together is that the food is not properly digested and your body
can’t process all the nutrients. That means you are essentially wasting a large chunk of that
 P l aza
en _
d
Gol
$15/pound organic meat or wild quinoa that you painstakingly prepared. Worst case is that that
undigested food gets stuck in your intestines and rots, providing a breeding ground for nasty
bacteria and parasites that will challenge your good microbiome.

When you think about it from an evolutionary perspective it actually makes sense that your body
works like this. If a hunter thousands of years ago killed a deer he (or she!) was going to be eating
that, not scavenging up a bunch of rice to go with it!

There is a little bit of controversy about what factors into this category. Some people lump legumes
into the protein category, but I don’t buy into this. I do find they don’t combine great with proteins
though. Eggs are also usually considered an animal protein and I don’t eat eggs with starches,
however I know that Josh does (eating just the yolks with grains is a lot better than something like
fried rice or an egg mcmuffin to be fair). Listen to your body on the more subtle or blurry areas.

However, following this rule doesn’t mean you have to eat boring meals! There are a ton of cool
“hacks” to simulate old school eating in ways your body loves. So how about some asian seasoned
duck on spiralized zucchini? Or even some duck liver pate on flax crackers?!?! Also you can go the
other way and do something like a bean or mushroom burger with a sprouted buckwheat bun and
coconut bacon and fermented ketchup (just avoid tofu though, that shit is nasty). The opportunities
are endless and I encourage you to get creative your meals!

The second rule is not mixing your proteins. Since your body breaks down each protein with
different enzymes and takes different amounts of time to break down each meat you want to
separate them. Fish for instance takes about 1-2 hours in the stomach and eggs take 30 minutes-1
hour, while beef and pork can take 4 hours. We suggest avoiding pork and all seafoods. Seafoods
for the mercury content, radiation, PCB’s and countless other toxins that are invading our oceans.
Pork because pigs are very similar to humans in DNA and because they are a host of more
tapeworm and parasite eggs than any other meat product. In the Amazon, the shamans never ate
pig, and when you would ask them why not they would shake their head and say “muy sucio.” (very
dirty) Wild boar is different, and very healthy.

The third is in regard to fats. As fats slow down digestion in general it is advised that you limit their
consumption with both starches and proteins. More specifically the Ayurvedic wisdom is to avoid
fats with protein or limit it highly. This is the rule that we don’t follow. My body is amazing at
breaking down fats and I try to eat as much fat as possible. Also, thinking back to evolution, primal
humans were eating fats and meat together off the animals they killed. However, each body is
different and I recommend you to at first limit your fat consumption with other foods and then
increase your uptake and notice how it makes you feel.

In combination with all of these is leafy, non-starchy, and ocean vegetables. They combine well
with everything so go to town on these bad boys!
 P l aza
en _
d
Gol
This brings us to the final aspect of food combining, which is fruits and sugars. I didn’t discuss this
above because fruits and sugars are highly contradicted by this program. However, if you choose to
continue to eat fruits or other sugar based foods this is good information to have. Sugars break
down extremely rapidly in the body and that is one of the reasons for “sugar highs”. When you eat
fruit it breaks down in about 15 minutes in the stomach, sometimes faster (melons actually break
down in the esophagus and enter the stomach as basically liquid). This means if you combine fruit
with other foods that take much longer to break down they will sit with that food, continue to break
down, and ferment in a bad way, providing an eden for candida, parasites, and other bad bacteria to
thrive on. This is similarly true for other sugar based products, although not to the extent of fruit.
This means if you choose to continue to eat fruit or other sweetened foods such as honey, chocolate
bars, maple syrup, it is best to eat them before your meal or as your meal and give them proper time
to digest before eating anything else. The dessert after a meal is BAAAD news. There are also rules
for combining fruits, the acidic, low acid, and sub-acid, and you can find them online.

And that pretty much does it for the basics of food combining. None of the recipes in this book
violate the major rules of food combining, but that doesn’t mean they are perfect for you. So
cultivate your awareness and notice the effect the foods have on you. Typical signs that food is not
digesting properly (leaky gut or bad food combining) are feeling heavy, sluggish, and gassy after a
meal.

Lastly, always chew thoroughly – digestion starts in the mouth. There was an old saying in chinese
medicine that said “chew your liquids and drink your solids” – this means that you always want
your enzymes in your saliva to coat whatever you are eating. And you want food to be the
consistency of baby food when it goes down. Also, try to eat in a relaxed state.

Water:

Water is absolutely to most crucial aspect of getting your diet on track. Daniel Vitalis has a great
metaphor about a fish in a bowl. You can have a fish in a bowl and be feeding it the highest quality
food in the world but if the water is contaminated the fish will be sick. On the other hand if the fish
is in great clean water, you can get away with feeding it less high quality food.

You are essentially a fish in a water bowl, being made of about about 50-60% water, so getting good
clean water is absolutely crucial!

Looking at tap water there are a ton of contaminants. The city uses chlorine to kill bacteria in the
water and also adds fluoride to “strengthen our teeth”. The idea of adding fluoride to water was
originally pioneered by the chief Nazi scientist as a way to make populations more docile. Fluoride
calcifies your glands (namely your pineal) and lowers the overall effectiveness of many other
organs. If you are drinking bone broth, minimizing sugar, practicing oil pulling and good oral
hygiene, and reducing your bacterial and parasite load you should have nothing to worry about in
regards to your teeth. In addition to the added chemical that cities use, municipal water also picks
up things like arsenic and lead in the pipe. Other contaminants that are found in our tap water are
 P l aza
en _
d
Gol
little bits of toilet paper and tampons and medication, such as the birth control bill. Getting off this
stuff asap is crucial!

There are a few options moving away from tap water. The two best water filters on the market are
AquaTru​ and ​Big Berkey​. It is a good idea to remineralize the filtered water. In addition to providing
your body with crucial electrolytes, the minerals in the water also serve an important “buffering”
function.

Basically the idea is this: Pure water has a P.H. of 7. This represents the number of hydrogen ions
that are present, the lower the p.h. number the more hydrogen ions are present and the more acidic
the solution is. Less hydrogen will result in a higher number and a basic solution. Water, at 7 is
neutral. Now you have probably heard that we want to be creating an alkaline environment in our
bodies and this is because we generally eat a ton of food that requires a lot of acid to break down
(ie; meat) and so tipping the scale back to basic is a good thing.

So here is where is gets a little confusing. Water alkalinity is actually not related to p.h. but actually
to its buffering power, that is, its ability to resist change in its p.h. Water with low alkalinity (water
without any dissolved solids) has almost no buffering power and can become acidic very quick,
either in our bodies or even in reaction to the CO2 in the air. It is not hard for water with no solids
to go to a p.h of 5, about the same acid as coffee. By adding in minerals we increase the alkalinity of
the water and it increases its ability to resist change to acidic states. I use the ​concentrace mineral
drops​, but you can also just use sea salt/himalayan pink salt.

Also, here is a little article that probably explains what I just tried to say a bit better:
http://orendatech.com/total-alkalinity-role-water-chemistry/

The second option that you have with water is getting spring water delivery. I have an awesome
spring next to me that will deliver glass water bottles to my door and it’s fantastic! If you can’t get
glass make sure they are using BPA free jugs. The advantage of this is that it doesn’t have the nasty
chemicals of tap water and is naturally mineralized from the earth. If I run out of water in a month
I go to a Whole Foods and fill up with some RO water and remineralize.

The third option, and most badass, is harvesting your own spring water. Daniel Vitalis has an
awesome site called Find A Spring (​http://www.findaspring.com/​) and you can look up local
springs in your area that you can go to and fill up your own bottles from!

You could also move or live somewhere with a well, but that’s rare and I would still recommend
testing the water.

Getting in touch with your body:

Allergies:​ ​If you have any leaky gut, GI issues or immune imbalances, consider removing
"anti-nutrients" from your diet. The biggest culprits are lectins (beans, grains, seeds, nuts,
 P l aza
en _
d
Gol
nightshades). This issue can be improved by soaking beans, grains, seeds, and nuts in distilled water
for 24 hours or more.

Check your stool:

As gross as this may seem it is actually a super critical part of getting in tune with your body. Most
people just want to flush and be done with it, but checking your bms for undigested food is really
useful in the health development process. By learning what your body is not processing you can
better understand what you like and what you don’t. When I first started checking my stools I
noticed that a ton of things like wild rice and quinoa were coming through completely unscathed.
Even when I started sprouting them I would consistently see whole grains. Now when I make these
foods I blend them up to give my body an easier time and me more nutrition. Also, nuts were a
thing that I would consistently see little chunks of come through until I started soaking them
overnight or sprouting them. By seeing what you are not utilizing you can adjust your diet and/or
preparation to make sure you are actually getting benefit of all the expensive food you are buying.
Everybody is different in what they are best at processing so this one is all on you and will reveal a
ton about what your body works well on!

Recipes:

Egg White Protein Bars:

This is a fantastic way to use the egg whites from all the egg yolk products that we make! When you
make something with a yolk save the whites and place them in a jar in the fridge, where they will
last about a week. Once the jar is full I transfer to the freezer where they should last about 6
months (Not tested as none of mine have ever lasted that long!)

Ingredients:

3 cups egg whites

1 cups ​nut butter​ (brazil nut, hazelnut, walnut, and jungle peanut are my favorites. Ideally sprouted
or soaked overnight)
.5 cups ​Garden of Life plant protein powder​ - chocolate flavor (If using unflavored up the cacao
powder)
.25 cups ​colostrum
2 droppers of ​herb pharm peppermint extract​ (or to taste). You can use peppermint flavor, but I
like this stuff the best, super potent! Can also use a few drops of peppermint essential oil.
1/2 teaspoon ​stevia extract​ (or to taste). Can sub other sugar free sweeteners.
1 teaspoon ​vanilla extract
1 heaping tablespoons ​cacao
Cacoa nibs​ & chopped nuts to taste (optional but nice!)
Notes:
This recipe is very easy and the quantities are pretty flexible can be adjusted without negatively
affecting the end result. The more egg whites you use the fluffier and “eggier” the bars will be.
 P l aza
en _
d
Gol
Using more nut butter will result in a thicker “cakier” bar. Using too much powders will result in
crumbly (but still awesome) bars.

I used to use the regular Garden of Life protein but find that the plant protein produces a bar that is
much easier to digest.

These are basic, chocolate peppermint flavor bars, but they are super versatile and can be flavored
in almost any way. Experiment and see what works! We would love to hear what awesome flavors
you come up with!

Directions:

1. Preheat oven to 350

2. Place the egg whites in a bowl and beat with egg beaters until they start to foam slightly.
This incorporates air and the more you beat them the fluffier the end bars will be
3. Add in nut butter, protein powder, cocoa, colostrum, flavors and beat until well mixed
4. The product should be a nice pancake batter type substance now. Don’t worry if it seems a
little liquidy they will dry out quite well in the oven and be moist and delicious!
5. Fold in cacoa nibs and crushed nuts if using
○ At this point I usually taste it to determine if the flavors are right. Since I ate all of
these yolks raw I’m not really worried about salmonella…
6. Coat a baking dish with ghee, butter, or olive oil. Optional as they seem to come out very
easily without oil. For the love of your health don’t use Pam, canola/soy or other vegetable
oils!
7. Transfer to a baking dish and bake on a middle rack for 20-30 minutes, until a knife comes
out clean. I find that the more nut butter I use the longer it has to cook.
8. Once they are done let them cool on the countertop for about an hour, slice and transfer to a
container. They will last at room temp for a day or so, in the fridge for a week or two, and
the freezer for months! You can eat them out of the freezer as a nice frozen treat, but try not
to overindulge as frozen foods aren’t great for our digestive system!

_________________________________________

Ashwagandha Colostrum Truffles:

I have only made these once and didn’t record what so am guesstimating the proportions. If you
want to experiment and modify please do or the next time I make them I will do a better job of
recording!

These amazing little treats are modified from the recipe posted on Surthrival. Not being a fan of
sugar based sweeteners and butter I modified the recipe to be without sugar and based with ghee!
They are most decedent served cold, but will hold up at room temperature as well. They are great
on the go and will give you an awesome little energy kick almost immediately!
 P l aza
en _
d
Gol
Find the original recipe here: http://www.surthrival.com/news/colostrumchocolatetruffles/

Ingredients

1/3 lb melted ​Ghee

1/2 Cup melted ​coconut oil
1 Cup ​Colostrum
2 Heaping tablespoon ​Cacao powder​ (add more Cacao for darker richer truffles)
1-2 tablespoon ​ashwagandha root powder
1-2 tablespoon ​maca powder
2 teaspoons ​ground coffee beans​ (Make sure you use organic coffee or Bulletproof coffee.
Bulletproof is not certified organic, but better than most organic’s anyway)
1/2 teaspoon ​stevia extract​ (or to taste)
1/2 teaspoon ​vanilla extract
1 dropper ​herb pharm peppermint extract
Chopped nuts and ​sea salt

Directions

1. Melt ghee and coconut oil on low over stovetop

2. Chop nuts and mix with salt at about 50/50, place in a bowl
3. Transfer oils to a mixing bowl and stir in colostrum cocoa, ashwaganda, maca, coffee, and
flavors
4. You should now have a nice, relatively dry mixture. If it is wet up the powders until they
can be rolled into little balls with ease.
5. With your hands roll into little bit or larger size balls and roll in the nut and salt mixture
6. Transfer to a plate and place in the freezer to solidify
7. They can be stored in the fridge for a week or two and are stable at room temp (probably
more but they never last long in my house!)

____________________________________

Sprouted Garbanzo Black Sesame Hummus

Legumes are one of my favorite foods these days, however it was not always so. For a long time I
thought my body did not do well with beans. Every time I ate them I always ended up feeling heavy
and gassy. However, I discovered that beans as they are eating by most people these days are not
really very digestible for the human body. In order to unlock the amazing nutrition of these plants
they need to be sprouted for about 3 days.

Additionally, most hummuses are made with basic ground sesame seeds (tahini), which have some
of the highest phytate content among nuts/seeds. For those of you not familiar with phytic acid it
 P l aza
en _
d
Gol
an “anti-nutrient” which will bind with minerals in the body. It is also an antioxidant and as such is
not terrible in small quantities, but generally speaking you want to limit your intake.

By making your own soaked black sesame tahini and using sprouted chickpeas you can get phytate
free hummus with the amazing health benefits of black sesame seeds! Additionally by loading up
the garlic you can get their amazing health benefits in an easily edible form.

For sprouting things like legumes I have had the best success with this method:
http://www.tammieduggar.com/tips-tricks/soak-and-strain-sprouting-method/

You can cook the chickpeas after sprouting, which will give them a bit more of a traditional
chickpea taste, but I suggest at least trying them raw as they are totally digestible once sprouted
and have a very fresh nice taste (plus some awesome living enzymes)

Ingredients:

2 cups sprouted chickpeas (they will increase 50-100% in volume from their dried form)
1/2 cup black sesame seeds, soaked overnight and ground in a food processor (you can get black
sesame seeds here:​ ​http://www.foodsalive.com/Black-Sesame-Seed-Organic-14-oz-p/0049.htm​ )
1/4-1/2 cup ​olive oil
4-? garlic cloves (I usually use at least a head)
Rehydrated dried red pepper, serrano, jalapeno, or habanero (optional and to taste. 1 Habanero or
half a dried red pepper is usually what I use and will produce hummus that is quite spicy)
1 tablespoon cumin or to taste
Salt and pepper to taste
Paprika to taste
Juice of 1 lemon (or more!)

Directions

1. Peel and place garlic in a food processor

2. Add in peppers, if using
3. Blend (don’t inhale right when you open it!)
4. Add in the Chickpeas, ground sesame seeds, spices, lemon juice, and 1/4 cup olive oil
5. Blend and taste,
6. Add spices to taste
7. Continue adding in lemon juice and olive oil and blending until you have a nice creamy
texture. You can use water in lieu of more oil, but will produce a less rich and delicious end
product (plus you know now how good olive oil is right?!)

_______________________________________

Activated Flax Seed Crackers:

 P l aza
en _
d
Gol
These tasty little treats are the absolute best thing to eat the sprouted hummus with. You can get
them at many health food stores but if you have a dehydrator you can save a buttload of money by
making your own!

Flax seeds need to be activated, roasted, or ground in order to be digestible by the human body.
However, I believe that activating them is the best bet as you also deactivate the phytates using this
process. You can get flax seeds in the bulk section at most health food stores, but I think Foods
Alive has the best ones as they test all their flax for residual pesticides and rancidity

https://www.foodsalive.com/Golden-Flax-Seed-Organic-14-oz-p/0050.htm

If you like Chia seeds you can also activate them in the same way as the flax and add them to the
crackers for an added bonus!

As far as flavors go, the sky is the limit! Garlic and onion powder is a classic. I like ones with cumin.
You can go spicy with some cayenne or even make some with fresh thyme and rosemary! Seriously
experiment away!

Ingredients
Flax Seeds
Flavors

Directions:

1. Place flax seeds in a bowl and allow them to soak overnight or for at least 8 hours.
2. You will now have a mucilaginous gel
3. Mix in flavors and stir
4. Spread in a thin layer on a dehydrator tray
5. Dehydrate at 110 for about 6 hours or until crispy

____________________________________________

Cricket Granola

In case you missed it crickets are the hottest new item in the health food world. Loaded with
minerals and protein in addition to being incredibly sustainable and low water intensive they make
a great addition to every diet. If you can get past your initial reaction to eating bugs this cricket
granola is a great way to incorporate the little critters into your diet in a way that you wouldn’t
even know that you are eating bugs!
 P l aza
en _
d
Gol
The granola goes great with nut milk, coconut yogurt, or if you are on dairy regular yogurt (organic
if you are getting it from the grocery store as pesticides go straight to the milk in animals or even
better get some local raw milk and make your own!)

You can get awesome ground cricket powder from Chapul, although they seem to not have it
available right now so you can really use any ground cricket powder. Just make sure that it is 100%
ground crickets and not full of flavors and other fillers! The nice thing about the ground powder is
that you can’t even tell what it is. No legs or antenna.

Ingredients:

2 cups ​cricket powder

2 cups ​nut butter​ (hazelnut, walnut, brazil nut, soaked or sprouted)
1 cup ​Garden of Life plant protein
2 tablespoons ​colostrum
3 tablespoons ​cocoa nibs
Stevia​ and ​peppermint​ to taste

Directions:

1. Mix everything together in a mixing bowl

2. Spread in a thin layer on a dehydrator tray
3. Dehydrate at 120 for 6-8 hours or until dry and crumbly

_______________________________________________

Lamb Kidney Stew

This wonderful stew is a great way to start incorporating organ meats into your diet with a very
basic, easy, delicious soup! Be careful with the kidneys though as they degrade faster than just
about any other meat out there and will only last 0-1 days in your fridge. Keep them in your freezer
until you are ready to prepare the meal then de-thaw in hot water.

Most kidney preparation instructions will have you remove the fatty white cores found in the
kidneys and trim and tendons/fat on them. However, I found that totally unnecessary with this
recipe. Everything softens up so nicely that you can’t even tell. Plus you get all the great benefits of
the added fat!

This takes a bit of time to prepare but is mostly inactive. It will keep for several days in the fridge
or can be frozen.

Ingredients:
 P l aza
en _
d
Gol
1-2 lbs lamb kidneys
½ cup chopped onions
¼ cup lard or ghee (can sub olive oil)
4-6 cups bone broth and/or veggie stock
1-2 cups chopped non-starchy veggies (broccoli, cauliflower, zucchini, celery mushrooms, onions all
work great)
Salt & pepper to taste
Fresh or dried herbs (fresh thyme and rosemary would be wonderful. Usually I just use dried
italian herb blend)

Directions:

1. Chop kidneys into small bite size chunks. Don’t worry about the fatty cores, extra tendons,
or membrane, they will all melt in the soup and add great nutrition
2. Chop onions
3. Melt lard/ghee over medium heat
4. Add kidneys and chopped onions and cook until lightly browned, 3-5 minutes
5. Add in bone broth or vegetable stock, at least twice the level of covering everything
6. Bring to a boil
7. Reduce to a simmer, then cover and let simmer for 3 hours
8. Add in spices and taste, adjust to your preferences
9. Add in chopped non-starchy veggies and cover, cook for 2-5 minutes to allow them to soften

______________________________________________

Duck Liver Pate

I was super nervous about this recipe as I had never made anything with liver and there is just
something about pate that seems super intimidating. I mean that is what they serve at super fancy
restaurants so it must be crazy difficult right? I spent hours scouring the web for recipes, finding
everything from super simple to crazy complex. I eventually decided I would just try something
simple and then go from there. The simple recipe turned out so amazing that I may just stick with
that forever. Seriously, I almost had an orgasm when I first tasted it, and it was so easy! Serve this
with some activated flax cracker at your next party and you will be a star ;)

It took until overnight in the fridge to really solidify and make a wonderful spreadable paste but is
basically edible right away! For the herbs I used dried rosemary, dried sage, and fresh thyme, but
obviously all fresh spices would increase the deliciousness. The vinegar taste is strong so you can
cut that down slightly if you want or if you are through your parasite cleanse add a little bit of
honey and up the herbs.

If you want to get creative and go above this is a recipe I found for “pate spice” that could be used
instead of just the nutmeg that I used:
 P l aza
en _
d
Gol
● 1/4 ounce ground cloves
● 1/4 ounce ground nutmeg
● 1/4 ounce ground ginger
● 1/4 ounce ground coriander
● 3/8 ounce ground cinnamon
● Pinch of white pepper

Ingredients:
● 1 ½ lbs duck, cow, or wild venison liver, cut into small 2 inch pieces
● 1 onion, chopped roughly
● 4 cloves garlic, chopped roughly
● ½ cup cooking fat (preferably lard, ghee, or bacon fat, coconut oil as a last resort)
● 1-2 pinches rosemary, or to taste
● 1-2 pinches sage, or to taste
● 1-2 pinches thyme, or to taste
● ½ cup apple cider vinegar
● ¼ teaspoon ground nutmeg, or to taste (if using blend would definitely increase)

Directions:
1. Melt ¼ cup of the cooking fat in a large pan
2. Add in liver, bacon, onion, garlic and spices to the oil
3. Cook until the liver is browned, about 5 minutes
4. Add apple cider vinegar, boil 2-3 minutes
5. Remove from heat and place in food processor, pulse until smooth
6. Pour into terrine or other medium sized dish
7. Cover with parchment paper, pressing down to remove as much air as possible
8. Place in fridge and cool for at least 3 hours

____________________________________________

Vegetable Stock

This recipe is probably my all time favorite food hack. It so amazingly simple and thrifty that I wish
I had discovered it years ago. Vegetables are filled with tons of awesome nutrients, even the parts
that we don’t or can’t really eat so why let them go to waste? Basically you take a bag, bowl, or
other container that you can stash in your freezer and every time you would compost something
just throw it in there. When it’s full, or you need stock, make a big bag of veggie broth. Basically
everything can go in. Broccoli stalks, onion skin, garlic peels, carrot tops, vegetable skins, kale
stalks. Anything you cut off the vegetable and would normally toss in a compost put it in there
instead. You want to limit fruit (but you aren’t eating that anyway right?) and I hear potato skins
aren’t very good (I can’t verify because who skins their potatoes??). Basically the only things that
go right in the compost in my house are lemon peels and avocado peels & pits.
 P l aza
en _
d
Gol
This stock is incredibly nutritious and presuming you aren’t using a ton of root vegetable scraps,
low in sugar. Use it as a base for soups (or combine half and half with bone broth), cook rice or
quinoa in it, or just heat it up and drink it! If you want to add more flavor you can add in some fresh
onions, garlic, or add herbs for the final few hours.

Ingredients:

● Vegetable scraps
● Good clean water

Directions:
1. Place the scraps in a large pot and cover with water
2. Bring to a boil and reduce to a simmer
3. Cover and let simmer for 6-10 hours
○ Can be done in as little as 3 if you are pressed but use a higher temp
○ One way I have had great success is to simmer for a couple hours before bed, reduce
just below a simmer so you don’t boil it away during the night and then bring it back
up to a simmer in the am for a couple of hours
4. Strain out into a bowl with a strainer, make sure to squeeze/press the veggies with a spoon
to get all the goodness out

_________________________________________

Drinks:

Bulletproof Rooibos:

This recipe is an awesome caffeine free alternative to bulletproof coffee. You can play around with
the flavorings and additives but as is this will give you an awesome little kick!

1 cup of steeped rooibos tea

1-2 tablespoons ghee and/or coconut oil (or to taste)
1 teaspoon lucama powder (or to taste)
1 teaspoon maca powder (or to taste)
¼ teaspoon cardamom powder (or to taste)
¼ teaspoon cinnamon powder (or to taste)
2-3 drops stevia extract (or to taste)

Put everything in a blender and blend it up!

_______________________________________________
 P l aza
en _
d
Gol
Bone Broth:
2lbs grass fed, organic bones. OR wild game bones (venison, bison, elk)
As many vegetables as you would like. (Kale, spinach, carrots, broccoli, cauliflower, onions, garlic,
ginger)
Turmeric powder, cinnamon, 2 tbsp sea salt, oregano, and ANY spice that you like. The cinnamon is
key for making this taste good.
Approx 1.5 gallons of water.

Directions:
Boil the water and then add bones, vegetables and spices. Allow to boil, and then put on simmer.
Allow to simmer for 12-36 hours and you can drink as it is simmering! Keep adding more water as
it evaporates and as you are drinking it. Strain and store in fridge for 5-6 days. In freezer for
months!

_______________________________________

SAY YES TO:

Eggs – pasture raised – soft poached – do not want to destroy the lecithin and sulfur in the yolks.
Red meat, but also chicken and turkey (or lamb) – grass fed/pasture raised –
Raw veggie juices (celery, cucumber, zucchini or summer squash, purple cabbage and lettuces)
Make sure organic
Meat/bone/veggie broth (also eat the meat and veggies); also, the potent 24-48 hour simmered
bone broth
Raw nut/seed milk and/or raw nuts/seeds (soaked overnight in bowl of water)
Vegetables (raw greens salads and cooked), particularly dark green leafy vegetables and
cruciferous vegetables; pureed veggie soup; sprouts; raw tomatoes; avocado; raw fermented
sauerkraut (if possible)
Legumes/lentils (soaked overnight in bowl of water)
Gluten-free grains: millet, quinoa, amaranth, buckwheat (soaked overnight in bowl of water)
Healthy oils (ample amounts of coconut, raw nut/seed oils, ghee, raw butter) –

SAY NO TO:
Sugars (honey, maple syrup, agave, sugar, fructose, fruits)
Refined carbs (breads, pasta, white rice)
Gluten grains (whole wheat, rye, barley, oats)
Pasteurized dairy products (raw milk kefir is excellent!)
 P l aza
en _
d
Gol
-- We are not nutritionists, nurses, or doctors. Consult with your physician or nutritionist with any
advice you have been given. --