Rosedale Diet 3 Week Initiation Menu

The Rosedale Diet

Dinner (Day 1) Oct 28

Romaine Salad A’ La Ron Rosedale Diet Recipes pg. # 241-242

1 1 head/less romaine lettuce, shredded

1 egg, hard-boiled & chopped
3 1 avocado, chopped 1/4 c. walnuts, chopped
5 2 tbs. Jarlsberg cheese, grated 2 stalks celery, sliced
7 1/4 head red cabbage, shredded ½ red onion, diced
9 6 olives (your choice)

Basic Herb Vinaigrette Dr. Mercola’s Total Health Cookbook pg # 237

1 1/4 c. fresh lemon juice 1/4 c. red wine/apple cider vinegar
3 3 garlic cloves 1/3 c. Virgin Coconut Oil/ E.V. Olive Oil
5 2 scallions/green onions 3 tbs. Parsley/basil/thyme leaves, fresh
7 1 tbs. Dijon 2 tbs. Savory sunny seed mix

Mix the dressing ingredients in a blender. Add all the other ingredients to a salad bowl, add the dressing, toss & serve.

Basic Sunny Seed Mix Plus Dr. Mercola’s Total Health Cookbook pg. # 215

1 1 1/3 c. sunflower seeds, organic 1/3 c. sesame seeds, organic
3 1/3 c. pumpkin seeds, green pepitas 1/3 c. flax seeds, organic

Combine seeds, store covered in refrigerator/freezer for up to 2 mos.

Savory Sunny Seed Mix

In heavy dry cast iron skillet over medium heat, lightly toast Basic Sunny Seed Mix, stirring constantly, until pumpkin seeds start to pop & aroma of slightly toasted sesame appears. Remove from heat. Add 1/3 c. dry mixed vegetable (soup mix) that has been whirred to power in a blender or coffee grinder, 1 ½ tbs. Poultry seasoning, 1 ½ tbs. Debittered nutritional yeast & 1 tsp. Spike vegetable seasoning or Mrs. Dash. Stir, cool & store in covered container in refrigerator for up to 6 wks.

Grilled Ratatouille Salad Dr. Mercola’s Total Health Cookbook pg. # 89

1 ½ lb. Eggplant, diced 1" 1/4 c. Virgin Coconut Oil/E. V. Olive Oil
3 1/4 lb. Zucchini squash, sliced 1/4 lb. Yellow crook-neck squash, chopped
5 1 red bell pepper, diced 1 red onion, sliced
7 8 button mushrooms, sliced 4 garlic cloves, slivered
9 12 stuffed olives, sliced 2 tbs. Fresh oregano, coarsely chopped
11 2 bay leaves 3/4 c. soup stock/celery juice/water
13 2 tsp. Basil 2 tsp. Oregano
15 1 ½ tsp. Garlic powder 2 tbs. arrowroot

Preparation by True North Health Health Promoting Cookbook pg. # 87. Electric skillet at 250 degrees saute all but last 9 ingredients until transparent/soft. Add last 6 ingredients, except arrowroot, to 4-qt. casserole dish w/1st 7 ingredients. Fill casserole w/liquid to 2/3 full. Cover & bake for 30 min. in oven preheated to 350 degrees. Dissolve arrowroot in liquid, stir into vegetables & bake additional 15 min. Mix slivered garlic & sliced olives w/oregano leaves & sprinkle over salad arranged on large platter or shallow serving bowl, serve hot.

Breakfast (Day 2) Oct 29

Turkey Sausage w/Poached Eggs Rosedale Diet Recipes pg # 259

1 2 turkey sausages 2 poached eggs
3 salt to taste Pinch of cayenne

Broil the sausage for 5 min. on each side, blot excess oil w/paper towels & place on plates. Top w/poached eggs, sprinkle w/salt & cayenne & serve.

Lunch (Day 2) Oct 29

Shrimp Remoulade Ann Louise Gittleman’s Eat Fat, Lose weight pg. # 73

1 1/3 c. fresh parsley, chopped 2 celery stalks, sliced
3 3 garlic cloves, chopped 1/4 c. Dijon
5 1 tbs. Creamy horseradish 3/4 c. homemade mayonnaise
7 ½ tsp. Tabasco sauce ½ tsp. Worcestershire sauce
9 1/4 c. flaxseed oil 2 c. romaine lettuce, shredded
11 1 lb. Shrimp, peeled & chopped salt & pepper to taste

Combine 1st 3 ingredients in a bowl. Blend in next 5 ingredients & slowly whisk in oil. Place lettuce & shrimp in bowl & coat w/mixture, seasoning to taste. Or combine 1st 8 ingredients & seasonings in food processor & mix, shred lettuce w/food processor & coat with mixture, add shrimp & oil & toss. Cool in refrigerator & serve chilled.

Dinner (Day 2) Oct 29

Turkey Burger, Mustard Greens, Feta & Black Pepper Rosedale Diet Recipes pg # 256-257

1 ½ lb. Turkey, ground 1 egg white
3 3 tbs. Almonds, ground salt & pepper
5 1 bunch mustard greens, chopped Pinch of cayenne
7 2 tbs. Feta, crumbled black pepper to taste

Preheat the grill. Mix the turkey, egg white, almonds ,salt, pepper & cayenne. Make into patties. Steam the mustard greens for 10 min. or until done. Grill the burger patties for 10-15 min. on each side or until done. Divide the mustard greens between 2 plates, top w/the burgers & black pepper.

Breakfast (Day 3) Oct 30

Peppers & Egg Scrambler Ann Louise Gittleman’s Fat Flush Cookbook pg. # 50

1 ½ c. green pepper, chopped ½ c. red pepper, chopped
3 1 c. onion, chopped 1/4 c. 1-2-3 Chicken Broth (pg. # 222)
5 8 eggs ½ lb. turkey sausage
7 3 tbs. Virgin Coconut Oil for sauteing

Heat medium skillet medium, saute onion until transparent/tender, add peppers & saute until crisp/soft, add the turkey sausage & saute until done, add broth & heat. Beat eggs & water until foamy & pour over the vegetables. As mixture starts to set, create soft curds w/spatula, reduce heat to low & continue cooking until eggs are set.

1-2-3 Chicken Broth Ann Louise Gittleman’s Fat Flush Cookbook pg. # 222

This broth is delicious as a clear soup all by itself as a meal starter or as a snack. This broth can be used as a cooking stock for other dishes. To remove any Fat, chill broth & skim off fat, which will rise to the top.

1 2 qts. Purified water 3 lbs. Chicken pieces w/bones
3 3 tbs. Apple cider vinegar 1 onion, cut into 1" pieces
5 3 celery stalks, cut into 1" pieces 1 carrot, cut into 1" pieces
7 4 sprigs parsley 2 bay leaves
9 5 garlic cloves, chopped

Place all ingredients in a large pot & bring to a boil. Reduce heat, cover & simmer for about 45 min. Or until the chicken is done. Strain & discard vegetables, bones & bay leaves & save chicken for another dish. Refrigerate & use within 3 days or freeze.

Lunch (Day 3) Oct 30

Sizzling Salmon Ann Louise Gittleman’s Eat Fat, Lose weight Cookbook pg. # 124

1 2 oz./4 tbs. Fresh lemon juice ½ c. fresh cilantro leaves, chopped
3 2 garlic cloves, chopped ½ c. fresh parsley leaves, chopped
5 ½ tsp. Ground cumin 1 tsp. Allspice
7 6 tbs./3 oz. Virgin Coconut Oil 4 salmon fillets, 5 oz. ea.
9 ½ c. almonds, blanched & chopped

Blender 1st 7 ingredients. Bake according to Rosedale Diet Recipes pg. # 258-259 Dijon Salmon.

Rinse the fish, pat dry & place in a glass baking dish, skin side up. Pour the sauce over the salmon & marinate in refrigerator for 1 hr. (optional). Bake in 400 degree preheated oven, covered for 10-15 min. or more, depending on the thickness of the fish, then turn skin side down & bake for approximately 10-15 min. or more.

Tartar Sauce

homemade mayonnaise

Basic Mayonnaise Plus Dr. Mercola’s Total Health Cookbook pg. # 238

1 2 eggs 1 tsp. Dijon mustard
3 dash cayenne 1/4 tsp. Salt
5 3 tbs. Lemon juice, fresh 2/3 c. avocado oil

homemade mayonnaise

Mayonnaise Virgin Coconut Oil pg # 147

1 1 egg 1/4 tsp. Salt
3 ½ tsp. Dijon Stevia for balance, not for sweetness
5 2 tsp. Lemon juice, fresh 3 tbs. White wine vinegar
7 2 c. Virgin Coconut Oil made into Oleolox Dr. Johanna Budwig The Oil Protein Diet

Oleolox- Fat Dr. Johanna Budwig The Oil Protein Diet pg # vii

I like to double the onion & garlic as the flavor will better carry over to the mayonnaise. This is the best fat to be used on vegetables or in soup, etc. replaces butter or any spread.

1 2 c./250g Virgin Coconut Oil (fat)

10 garlic cloves or ½ c./125cc minced garlic
3 1 onion, diced or sliced ½ c./125cc flax seed oil

250g of heated (100 degrees C) coconut fat, cook onion approximately 15 min. Add garlic & heat for additional 3 min. only. Strain the fat through a sieve into 125ccm of flax seed oil (previously chilled for ½ hr. in the freezer). Keep this mixture refrigerated & bring to the table in small portions as required. (I like to saute until transparent & add onions & garlic to vegetables.)
Note: As a rule, flax oil & oleolox should never be heated. If you prepare sauces according to my recipes, the sensitive, unsaturated fatty acids of flax oil are somewhat protected by the sulfhydryl group of spices (eg ; pepper). Be careful not to heat the oleolox more than 1 min.

Combine lemon juice & vinegar from Dr. Mercola’s Recipe & Virgin Coconut Oil Recipe in a separate bowl. Whisk together 1st 4 ingredients from Dr. Mercola’s recipe & 1st 4 ingredients from Virgin Coconut Oil recipe (try 1/8 tsp. Cayenne). You will have achieved balance w/the stevia when the sweetness can be tasted (1/8 tsp. should work). Then thoroughly whisk ½ lemon & vinegar mixture into the egg mixture. Start egg beater or transfer to blender & start on low, add the Virgin Coconut Oil a few drops at a time, this technique is very important & will determine whether you successfully make mayonnaise or flop, the use of a very large spoon will facilitate the proper metering by drops, until the liquid seems to thicken & lighten a bit (which means you’ve got an emulsion on your hands).

A good recommendation is to make it the first time with an egg beater as it is not possible to observe the beginning of the emulsion process in a blender. So you must know where in the process the emulsion event takes place. Once you reach that point increase the Virgin Coconut Oil flow to a constant (albeit thin) stream. Once ½ to 2/3 of the Virgin Coconut Oil is in & the mixer is beginning to labor because the mayonnaise is needing to be thinned, add the rest of the lemon juice mixture, add all of the oil by the same method. Lastly add the avocado oil from Dr. Mercola’s recipe. Continue blending until all of the oil is incorporated. Leave at room temp. for 1 to 2 hrs. then refrigerate for up to 1 wk. Should yield almost 1 qt. For a more mayonnaise like consistency add 1/3 c. avocado oil & ½ c..flax oil.

Remoulade

To 1 c. of homemade mayonnaise, add 2 tsp. Capers, 1 tsp. Minced scallion/green onions & 1 tsp. minced parsley.

Tartar sauce

To 1 c. remoulade, add 2 tsp dillweed & 1 tbs. copped dill pickles.

Green bean dish combining the recipes in the True North Health-Health Promoting Cookbook pg. # 26 Green Bean Puree & Virgin Coconut Oil pg. # 195

Green Beans w/Spicy Balsamic Sauce.

1 1 ½ lb./8 c. green beans, sliced 1" 4 c. zucchini, sliced
3 4 garlic cloves, chopped ½ onion, diced
5 1/3 c. Virgin Coconut Oil 1 tsp balsamic vinegar
7 1 tsp. Tamari ½ tsp red pepper flakes/to taste
9 1/3 c. walnuts, chopped

W/electric frying pan at 225 degrees melt coconut oil, saute garlic until brown, add onion & saute until transparent/soft, add zucchini & cook covered 6-8 min./until crisp/tender. Add beans, cover & cook until done, stirring occasionally. Before taking up stir in vinegar & tamari.

Dinner (Day 3) Oct 30

Garlic Shrimp Rosedale Diet Recipes pg. # 227

Marinade

1 1/3 c. fresh lime juice ½ c. oil for sauteing
3 10-20 garlic cloves ½ c. fresh cilantro, chopped
5 1/4 tsp. Red pepper flakes salt to taste

1 4 c. julienned zucchini 1 lb. Raw shrimp, peeled & deveined
3 3 tbs. Or more Virgin Coconut Oil for sauteing

Blender marinade, toss shrimp w/marinade & refrigerate for 1 hr. Saute the Zucchini until done. Place the zucchini in a baking dish, cover & keep warm in the oven. Saute the shrimp & marinade for about 5 min. or just until the shrimp begins to turn pink. Pile the zucchini on each plate & top w/the shrimp mixture.

Breakfast (Day 4) Oct 31

Turkey Sausage w/Poached Eggs Rosedale Diet Recipes pg # 259

1 2 turkey sausages 2 poached eggs
3 salt to taste Pinch of cayenne

Broil the sausage for 5 min. on each side, blot excess oil w/paper towels & place on plates. Top w/poached eggs, sprinkle w/salt & cayenne & serve.

Lunch (Day 4) Oct 31

Salmon Salad Rosedale Diet Recipes pg # 218-219

1 ½ c. Virgin Coconut Oil 2 tbs. Balsamic vinegar
3 2-3 tbs. Salmon sauce 1tbs. Fresh lemon juice
5 1 tbs. Fresh dill, chopped 4 garlic cloves, diced
7 18 kalamata Greek olives/calamata

Blender vinaigrette.

1 4 c. baby romaine salad greens 2 tbs. Fresh dill, chopped
3 ½ red bell pepper, chopped left over asparagus, cut 1"
5 leftover salmon broken into bite-sized pieces

Toss salad ingredients & dressing & serve.

Dinner (Day 4) Oct 31

Shrimp Remoulade Ann Louise Gittleman’s Eat Fat, Lose weight pg. # 73

1 1/3 c. fresh parsley, chopped 2 celery stalks, sliced
3 3 garlic cloves, chopped 1/4 c. Dijon
5 1 tbs. Creamy horseradish 3/4 c. homemade mayonnaise
7 ½ tsp. Tabasco sauce ½ tsp. Worcestershire sauce
9 1/4 c. flaxseed oil 2 c. romaine lettuce, shredded
11 1 lb. Shrimp, peeled & chopped salt & pepper to taste

Combine 1st 3 ingredients in a bowl. Blend in next 5 ingredients & slowly whisk in oil. Place lettuce & shrimp in bowl & coat w/mixture, seasoning to taste. Or combine 1st 8 ingredients & seasonings in food processor & mix, shred lettuce w/food processor & coat with mixture, add shrimp & oil & toss. Cool in refrigerator & serve chilled.

Breakfast (Day 5) Nov 1

Peppers & Egg Scrambler Ann Louise Gittleman’s Fat Flush Cookbook pg. # 50

1 ½ c. green pepper, chopped ½ c. red pepper, chopped
3 1 c. onion, chopped 1/4 c. 1-2-3 Chicken Broth (pg. # 222)
5 8 eggs Last of the turkey sausage
7 3 tbs. Virgin Coconut Oil for sauteing

Heat medium skillet medium, saute onion until transparent/tender, add peppers & saute until crisp/soft, add the last of the turkey sausage & saute until done, add broth & heat. Beat eggs & water until foamy & pour over the vegetables. As mixture starts to set, create soft curds w/spatula, reduce heat to low & continue cooking until eggs are set.

1-2-3 Chicken Broth Ann Louise Gittleman’s Fat Flush Cookbook pg. # 222

This broth is delicious as a clear soup all by itself as a meal starter or as a snack. This broth can be used as a cooking stock for other dishes. To remove any Fat, chill broth & skim off fat, which will rise to the top.

1 2 qts. Purified water 3 lbs. Chicken pieces w/bones
3 3 tbs. Apple cider vinegar 1 onion, cut into 1" pieces
5 3 celery stalks, cut into 1" pieces 1 carrot, cut into 1" pieces
7 4 sprigs parsley 2 bay leaves
9 5 garlic cloves, chopped

Place all ingredients in a large pot & bring to a boil. Reduce heat, cover & simmer for about 45 min. Or until the chicken is done. Strain & discard vegetables, bones & bay leaves & save chicken for another dish. Refrigerate & use within 3 days or freeze.

Lunch (Day 5) Nov 1

Gingery Chicken Soup Rosedale Diet Recipes pg # 231-232

1 1 chicken cut into pieces 3" piece of ginger, peeled & chopped
3 5 garlic cloves, smashed 4 celery stalks, sliced
5 1 bunch Italian parsley, chopped 1 red onion, diced
7 9 whole cloves 1 bunch chard/spinach, shredded

Place chicken in a large soup pot & cover w/2 qts. water & bring to a boil & reduce to simmer. Add ginger, garlic, celery & parsley. Cut onion in half & stick cloves in each half. Simmer for 2-3 hrs. Set aside the chicken for chicken salad lunch another day. Bring to a boil & reduce to simmer & add chard/spinach. Simmer for 10 min. & serve

Romaine Salad Rosedale Diet Recipes pg # 232

Citrus Vinaigrette

1 2 tbs. Fresh lemon juice ½ c. Virgin Coconut Oil/E. V Olive Oil
3 1 tbs. Fresh lime juice 1/4 c. fresh mint, chopped
5 Stevia powder to taste

1 3 c. romaine lettuce, torn 1 celery stalk, chopped
3 ½ yellow bell pepper, diced 1/4 head red cabbage, shredded
5 ½ c. pecans, chopped

Blender vinaigrette, toss salad ingredients w/dressing & serve.

Dinner (Day 5) Nov 1

Olive-Tuna Salad Ann Louise Gittleman’s Eat Fat, Lose Weight Cookbook pg.
#95-96

1 1/4 c. Balsamic vinegar 1/4 c. Virgin Coconut Oil/E. V .Olive Oil
3 1 red onion, sliced 8 oz. White tuna in water
5 1/4 c. black olives, sliced 1/4 c. fresh parsley, chopped
7 Salt & pepper to taste 6 c. romaine lettuce, chopped
9 1/3 c. almonds, slivered 2/3 c. homemade mayonnaise

Mix oil & vinegar, toss w/ingredients, add mayonnaise & mix, garnish w/almonds
& serve.

Breakfast (Day 6) Nov 2

Weekend Turkey & Egg Bake Ann Louise Gittlemans’ Fat Flush Plan pg. # 139

1 ½ lb. Ground turkey 1 c. mushrooms, chopped
3 ½ c. onion, chopped ½ c. red pepper, chopped
5 1/4 tsp. dill 1/4 tsp. Fennel
7 1 garlic clove, minced 2 eggs, beaten
9 1/4 c. fresh parsley, minced

Saute onion & garlic in oil until translucent/soft, saute red pepper a few min. then add turkey, dill, mushrooms & fennel & saute until turkey is done, Transfer to pie plate, stir together eggs & parsley & spread them over the turkey mixture. Bake uncovered in a 350 degree preheated oven for 25-30 min. or less until the top is set.

Lunch (Day 6) Nov 2

Salmon Cakes w/Asparagus Rosedale Diet Recipes pg # 234-235

Salmon Cakes

1 6 oz. Salmon, canned 1 egg
3 1/3 c. walnuts, grounded ½ c. fresh Italian parsley, chopped
5 1/4 tsp. Salt Pinch of cayenne

Mix the salmon cake ingredients & refrigerate for 1 hr., will falcate easier handling when forming paddies.

Caper Sauce

1 3 tbs. Homemade mayonnaise 1tbs. Capers
3 1 tbs. Lemon juice salt to taste
5 2 tbs. Fresh parsley, chopped 2 tbs. Fresh dill

Blender caper sauce. Form cakes w/salmon mixture. Broil the cakes in a greased baking dish for 5-7 min. on each side. Serve the cakes w/the caper sauce.

Warm Asparagus & Mushrooms Ann Louise Gittleman’s Fat Flush Plan pg. # 153-154

1 1 lb. Asparagus spears, cut 1" 1 tbs. Vegetable broth
3 4 c. mushrooms, sliced ½ c. onion, chopped
5 1 tbs. Garlic, minced 1/4 c. fresh lemon juice
7 1-4 tbs. Flaxseed oil 1/8 Virgin Coconut Oil for sauteing

Prepare fresh asparagus & slice. Steam the asparagus about 5-6 min. or longer until crisp but tender. Saute onion & garlic in oil until transparent/soft, add mushrooms & saute a few min. more until soft. Set aside as the temp. must drop a bit before the flax oil can be added. Combine asparagus w/sauted ingredients, drizzle w/flaxseed oil before serving.

Dinner (Day 6) Nov 2

Stuffed Turnips Countryside & Small Stock Journal Vol. 88 No. 6 Nov./Dec., ‘04 pg. # 92

Mahshi Lift (Arabic) serves 6

1 8 white turnips, about 4 lbs. 1 c. almonds, pulverized
3 2 onions, chopped 4 tbs. Virgin Coconut oil/butter
5 1 tsp. salt 1 tsp. Pepper
7 ½ tsp. Ginger, ground 1/8 tsp. Cayenne

water mixture

1 ½ tsp. Salt ½ tsp. Pepper
3 ½ tsp. Garlic powder
4 1 ½ c. water mixed w/2 tbs. coriander leaves, finely chopped

Bring turnips covered w/water to a boil, then cook for 15 min. or until turnips are half cooked. Allow turnips to cool. Cut off tops & scoop out to about 1/4 “ thick shells or thicker. A melon baller works really well for this purpose. Combine remaining ingredients, except water mixture, to make stuffing. Stuff turnips, then secure tops w/toothpicks. Pour water mixture in pot w/cover, place turnips w/top side up..Cover, then bake in a 350 degree oven for 1 hr. or until turnips are well done. Serve hot w/sauce. The sauce really makes this dish, the curry sauce is almost a perfect match. Make far more sauce than you think you will need, it will be a big hit.

Curry mayonnaise

To 1 c. of homemade mayonnaise, add 1/3 tsp. Curry powder

Breakfast (Day 7) Nov 3

Crust-less Quiche Dr. Mercola’s Total Health Cookbook pg # 173

1 3 garlic cloves, diced 2 tbs. or more Virgin Coconut Oil for sauteing
3 ½ red onion, slivered 2 c. broccoli florets
5 1/4 c. parsley, chopped 2 tsp. Basil, dried
7 4 eggs ½ c. almond milk
9 1/8 c. arrowroot 1 tsp. Dijon
11 salt & pepper/cayenne to taste 2 tbs. Flax seed, ground
13 1/3 c. cheese, (list A) Feta/Parmesan, 1 tbs. per serving

Preheat oven to 350 degrees. Saute onion & garlic until transparent/soft, add broccoli, saute until it starts to brighten. Add chopped parsley & basil & stir to combine, beat eggs w/milk, arrowroot, Dijon, salt & pepper/cayenne, stir egg mixture into vegetable mixture, turn off heat. Transfer from saute skillet to greased casserole, top w/cheese. Bake for 15-20 min. or until set.
Serve topped w/coffee grinder ground up flax seed.

Lunch (Day 7) Nov 3

Stuffed Pepper Squash Countryside & Small Stock Journal Vol. 88 No. 6
Nov./Dec. ‘04 pg. # 92

Mahshi Qar (Arabic) serves 6 to 12 acorn squash may be substituted for the pepper squash.

1 2 onions, chopped 2 garlic cloves, chopped
3 4 tbs. Virgin Coconut Oil 3 pepper squash, from 1 to 2 lbs. each
5 1 c. turnip, mashed 1 ½ c. cashews, roasted & pulverized
7 1 tsp. Pepper 1 tsp. Coriander, ground
9 1/8 tsp. cayenne 1 tsp. Salt

Steam turnip scoopings & cook until crunchy done, then mash. Butter & spices can be added to taste. Cut out stem ends of squash & reserve, or halve acorn squash & clean. Combine in blender on low, reserving cashews, remaining ingredients to make stuffing, scrape sides until mixture is very finely pulverized, add steamed turnip & mix. Lastly add cashews & scrap sides until throughly mixed. Stuff squash, then replace stem ends or wrapper acorn squash w/tin foil. Bake in 350 degree preheated oven for 1 hr. or longer until squash is well done. Slice each squash into serving pieces before serving.

Dinner (Day 7) Nov 3

Basic Stuffed (Deviled) Eggs Dr. Mercola’s Total Health Cookbook pg # 172

1 6 eggs 1/3 c. homemade mayonnaise
3 2 tsp. Dijon 1 tsp. Vinegar
5 1 tbs. Flax seed oil ½ tsp. Mrs. Dash
7 paprika & dill for garnish cayenne to taste or 2-3 grinds fresh black pepper

Eggs & water in saucepan over high heat to boiling. Reduce heat, preparation time 20 min. Mash yolks w/fork until smooth. Don’t use a food processor as the eggs will become gummy. Add mayonnaise, mustard, seasoning & whisk briefly to blend & fluff mixture. Add any desired ingredients at this point. Sprinkle w/garnish & serve or refrigerate.

Quick Crunchy ‘Cado Dr. Mercola’s Total Health Cookbook pg # 95

1 1 ½ c. cucumber, pealed & sliced 1 ½ c. celery, sliced
3 1 avocado, cubed ½ c. dill pickle, chopped
5 ½ c. parsley, loosely packed 1 tsp. Lime juice, fresh
7 ½ tsp. Mrs. Dash 5-6 grinds black pepper
9 4 leaf lettuce leaves 1/4 c. black olive, slices

Toss cucumber, celery, avocado & dill pickles. Vegetable cuts for this recipe should roughly equal about ½ “ each. Rough chop parsley, pour lime juice over salad, add vegetable seasoning & pepper. Stir lightly to mix, being careful not to smash avocado pieces & serve w/lettuce & black olive garnish.

Breakfast (Day 8) Nov 4

Shepherd’s Pie Rosedale Diet Recipes pg # 267

1 1 head cauliflower, cut into florets

1 tbs. Virgin Coconut Oil/E. V. Olive Oil
3 1 bunch spinach, chopped 1 onion, chopped
5 1 c. beef stock (pg. # 223) 3 or 4 garlic cloves, chopped
7 3 tbs. Fresh rosemary, chopped 1/4 c. fresh parsley, chopped
9 1 tbs. Fresh thyme, chopped 3/4 lb. Ground beef
11 salt to taste 1 tbs. Xanthan gum/arrowroot for thickener
13 cayenne/pepper to taste 1 or more tbs. Virgin Coconut Oil to saute with

Steam cauliflower until crunchy done. Saute onion & garlic until translucent/soft, add beef & saute until browned. Add 2 tbs. beef broth, herb & spinach & simmer for 5 min. more. Add remaining beef broth, return to simmer & stir in arrowroot to thicken. Reduce heat, cover & simmer for 5 min. Preheat oven to 450 degrees. Blend cauliflower in a food processor w/butter & salt & cayenne. Top beef w/cauliflower, dot w/butter & bake uncovered for about 7 min. more until it begins to brown a bit, add up to another 7 min. or slightly more then serve whether brown or not.

1-2-3 Beef Broth Ann Louise Gittleman’s Fat Flush Cookbook pg. # 223

Similar to the chicken broth, this broth can be used for sauteing other foods or by itself as a light soup. To remove any fat, chill broth & skim off fat, which will rise to the top.

1 3 lb. Beef shank bones 1 onion, cut into 1" pieces
3 2 qts. Purified water 3 tbs. Apple cider vinegar
5 3 celery stalks, cut into 1" pieces 1 carrot, cut into 1" pieces
7 4 sprigs fresh parsley 5 garlic cloves, chopped
9 2 bay leaves

Place bones & onion in a roasting pan & bake in a 450 degree preheated oven for 30 min. or until bones are browned. Place bones & onions in a stockpot & add water, vinegar, celery, carrot, parsley, garlic & bay leaves & bring to a boil. Reduce heat, cover & simmer for 3 hrs. Strain & discard vegetables & bones & save the meat for later use or another recipe. Refrigerate & use within 3 days or freeze.

Lunch (Day 8) Nov 4

Chicken Salad Rosedale Diet Recipes pg. # 216

Dijon Vinaigrette

1 3 tbs. Red wine vinegar ½ c. Virgin Coconut Oil/E. V. Olive Oil
3 1/4 tsp. Dijon mustard 1 clove garlic
5 salt to taste Stevia to taste

1 1 boneless chicken breast 1 head romaine lettuce
3 1/4 c. walnuts, chopped 6 kalamata olives, halved
5 1 avocado, sliced

Blender vinaigrette, toss lettuce w/ ½ the dressing. Divide into individual servings, top w/chicken, avocado & walnuts, drizzle dressing on top.

Dinner (Day 8) Nov 4

Oriental Hot & Sour Mushroom Egg Drop Dr. Mercola’s Total Health Cookbook pg. #134

1 3 slices ginger root, fresh 1 or more tbs. Virgin Coconut Oil to saute with
3 4 green onions, sliced ½ lb. Mushrooms, sliced
5 2 8 oz. Bamboo shoots, canned 2/3 c. water chestnuts, drained & sliced
7 3 tbs. Tamari 2 32 oz. Chicken broth, canned or 1-2-3 broth
9 4 c. brock choy, shredded 2 c. snow peas, 1" cuts
11 2 tbs. Rice wine vinegar 3 eggs, beaten

Saute ginger slices in oil several min. Add white parts of onion & saute until translucent/soft. Add mushrooms, bamboo shoots & water chestnuts & saute for 5 min. Add tamari & stock, simmer covered 8-10 min. more. Heat soup to a gentle boil. Stir soup in a circular direction w/knife or chopstick, drizzling beaten egg mixture in a thin steady stream. Serve topped w/scallion garnish.

Breakfast (Day 9) Nov 5

Turkey Sausage w/Poached Eggs Rosedale Diet Recipes pg # 259

1 2 turkey sausages 2 poached eggs
3 salt to taste 1 avocado
5 dash cayenne

Broil sausages 5 min. On each side. Blot excess oil w/paper towels & plate, top w/poached egg. Salt to taste & sprinkle w/cayenne & plate avocado & serve.

Lunch (Day 9) Nov 5

Zucchini Casserole Reminisce Magazine May/June ‘04 Ann Cargile pg # 50

1 1 1/3 c. zucchini, sliced 1/4 c. Virgin Coconut Oil
3 1 onion, chopped 1 tsp. Green pepper, chopped
5 1 egg ½ c. homemade mayonnaise
7 1/3 c. parmesan cheese, grated 1/4 tsp. Salt
9 1/8 tsp. Pepper/cayenne 2 cloves garlic
11 2 tbs. Arrowroot

Saute onion & garlic in oil until transparent/soft, add zucchini & green pepper, saute until vegetables are crisp-tender. W/egg beaten, add mayonnaise, parmesan cheese, salt & pepper / cayenne, mix well. Stir into vegetable mixture, add arrowroot for thickening. Transfer to greased 1 qt. casserole, bake uncovered at 350 degrees 25-30 min. or until golden brown, may not brown.

Salmon Crepes Dr. Mercola’s Total Health Cookbook pg. # 185

1 8 No-Grain crapes (see pg. # 203) 1 tbs. Vrigin Coconut Oil
3 1 shallot/2 garlic cloves, minced 1 10 oz. Spinach, package fresh
5 1 can artichoke, quartered 2 c. asparagus, fresh/canned chopped
7 1 14 zo. Salmon, canned 1 14 oz. Salmon, canned
9 1 tbs. Remoulade sauce (pg. # 238)
10 1 tsp. Braggs liquid/Spik vegetable seasoning/Mrs. Dash

homemade mayonnaise

Basic Mayonnaise Plus Dr. Mercola’s Total Health Cookbook pg. # 238

1 2eggs 1 tsp. Dijon mustard
3 dash cayenne 1/4 tsp. Salt
5 3 tbs. Lemon juice, fresh 2/3 c. avocado oil

Remoulade

To 1 c. of homemade mayonnaise, add 2 tsp. Capers, 1 tsp. Minced scallion/green onion & 1 tsp. Minced parsley.

Prepare crepes or pull already-prepared portions from your freezer. If crepes are frozen, moisten slightly w/water or brush lightly w/oil. Preheat oven to 350 degrees. Melt coconut oil & saute minced shallot/garlic until translucent/soft. If using fresh asparagus, add it at this point & saute until it starts to brighten. If using canned or frozen asparagus, add it w/artichokes. Add spinach leaves & saute until spinach starts to wilt. Add remaining vegetables & sprinkle w/Bragg’s/Spik or Mrs. Dash. Add salmon & heat through. Divide mixture among 8 crepes. Place about 1/4 c. filling on each crepe, topping w/2 tsp. portion or more of remoulade sauce before rolling up. Place filled crepes, edges down in lightly buttered/oiled ceramic or glass casserole. Place in preheated oven for approximately 5-6 min. Until heated through.

No-Grain Crepes Dr. Mercola’s Total Health Cookbook pg. # 203

1 2 eggs 1 c. water
3 1/4 tsp. Salt ½ tsp. Vanilla extract
5 ½ tsp. Nutmeg 1 c. arrowroot
7 2 tsp. Coconut oil

Pour eggs, milk, water, salt, nutmeg, vanilla, flour & oil in a blender, pulse until just mixed, scraping down sides if necessary, then process on medium for about 10 sec. to blend. Important step: let rest for at least 30 min. & preferably 1 hr. Grease hot pan or skillet w/dab of oil, then pour 1/4 c. batter over hot pan, rotating pan to distribute a light coating of batter evenly. Cook crepe until golden on the bottom & starting to dry on top, about 1-2 min. Flip crepe w/metal spatula & cook less than 1 min. more. Remove & repeat procedure until all crepe batter has been used. Use immediately as wrapper for meat &/or vegetables or cheese fillings, deserts, etc. or wrap tightly & refrigerate or freeze for future use.