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Smart Lunches

  • The next several months I will offer you recipes for: Smart Breakfasts, Lunches and Dinners; Smart Snacks, Sweets and Starters; Smart Sides, Soups and Salad Dressings.

    Smart Breakfasts

    Always eat within an hour of awakening to kick up your metabolism. For breaking the fast, consider a scrumptious smoothie and try to vary your daily intake of the appropriate Smart Fat (based on your metabolic, stress, hunger and sex needs). Also, don’t forget to switch up your greens and fruit choices.

    Basic Smart Smoothie Recipe

    Makes 1 serving
    • 8 ounces of water or cran-water
    • Small handful of romaine, kale or spinach, a scoop green powder, or E3Live Blue Green Algae
    • 1 fruit serving
    • 1 scoop non-denatured/hormone-free vanilla whey, GMO-free pea and rice protein powder or fermented plant protein
    • 1 tablespoon coconut or fish oil or 1 teaspoon Barlean’s Heart Remedy Omega-7 Swirl
    • 1 tablespoon ground flax, chia or hemp seeds
    • 1 tablespoon non-GMO soy or sunflower lecithin
    • Ice cubes (optional)

    SMART TIP: Add a dash of cayenne, turmeric, Ceylon cinnamon or 1 tablespoon of apple cider vinegar to burn more fat and/or slow down carb absorption, thereby lowering insulin.

    Fat Kickin’ Combos to change up the basic smoothie:

    • Black Forest Smoothie—use 10 frozen cherries with chocolate whey protein to replace vanilla.
    • Dandy Smoothie Surprise—use one cup dandelion tea for the water and add a dash of blood–sugar regulating Ceylon cinnamon and Smart Fat of choice.
    • Chocolate Almond Smoothie—use chocolate whey protein to replace vanilla and one tablespoon almond butter (in place of Smart Fat option). Omit greens if desired.
    • Pumpkin Pie Smoothie—use ½ cup pureed pumpkin instead of fruit, add one tablespoon pumpkin seed butter (in place of Smart Fat option), add ½ teaspoon Ceylon cinnamon. Omit greens if desired.
    • Butternut Squash Smoothie—use ½ cup cooked, mashed butternut squash instead of fruit, add ½ teaspoon Ceylon cinnamon.
    • Pina Colada Smoothie—use ½ cup pineapple with coconut oil.
    • Cinna-Squash Smoothie—use one cup roasted spaghetti squash to replace fruit, add one teaspoon Ceylon cinnamon.

    Raspberry Mini Chia Cakes

    Makes 1 serving

    • Coconut or macadamia nut oil
    • 1 scoop vanilla whey protein
    • 1 large pastured egg
    • 1 tablespoon chia seeds
    • 1 cup raspberries
    • 2 tablespoons water or cran-water

    Lightly coat a medium-size pan with oil. In a medium-size bowl, whisk together all the ingredients except the raspberries.

    Gently fold ½ cup of the berries into the batter. Heat the pan over medium heat. Using a tablespoon, ladle the chia mixture into the pan. Cook until tiny bubbles form on the surface and the chia cakes are solid enough to turn. Carefully flip the chia cakes, cooking only until done. Transfer to a plate and keep warm. Repeat the process with the remaining batter, coating the pan with a little coconut oil as needed. Garnish with the remaining ½ cup of the berries.

    Egg and Turkey Bacon Scramble

    Makes 1 serving

    • Ghee
    • 1 large pastured egg, beaten
    • 1 tablespoon green onion, chopped
    • 2 slices cooked Applegate turkey bacon, chopped
    • 2 tablespoons salsa

    Coat a small skillet with ghee and place over medium heat. Add beaten egg and green onion to pan and scramble. Mix in chopped turkey bacon, top with salsa and serve.

    Green Goddess Frittata

    Makes 4 servings

    • 4 pastured eggs, beaten
    • 1/2 cup full-fat cottage cheese
    • 2 cups fresh spinach
    • 2 green onions, minced
    • 1 teaspoon cumin
    • 2 garlic cloves, minced
    • 1 teaspoon ghee

    Preheat oven to 350 degrees F. Combine eggs, cottage cheese, spinach, onions, and cumin. Melt butter in an oven-safe skillet, add egg mixture and cook over medium heat for three minutes. Transfer skillet to oven and bake for 10 minutes.

    Chia Breakfast Pudding

    Makes 4 servings

    • 1/2 cup chia seeds
    • 1 1/2 cups sesame milk
    • Pinch of sea salt
    • 1/2 teaspoon Lakanto Monk Fruit Sweetener
    • 1/4 cup fresh berries, if desired

    Stir all ingredients together and let sit 5.10 minutes to thicken. Stir and enjoy!

    Crockpot Peachy Walnut Oatmeal

    Makes 4 servings

    • 1 cup steel cut oats
    • 1/2 teaspoon ground Ceylon cinnamon
    • 4 cups boiling water
    • 1/4 teaspoon ground ginger
    • 1/8 teaspoon cardamom
    • 1/4 cup walnuts, chopped
    • 1 cup frozen or whole peach, chopped
    • 2 tablespoons roasted walnut oil

    Place all ingredients except for peaches and oil in crockpot. Cook overnight, about eight hours on low. Stir in the peaches and roasted walnut oil 10 minutes before serving.

    Pineapple Cottage Cheese

    Makes 1 serving

    • 1/2 cup full-fat cottage cheese
    • 1 tablespoon high lignan flax oil
    • 1/2 cup pineapple
    • 1 tablespoon toasted flax seeds

    Combine all ingredients and enjoy.

    Smart Lunches

    Stuffed Tomato with Tuna Salad

    Makes 1 serving

    Stuffed Tomato with Tuna Salad Recipe

    • 1 x 6-ounce can tuna in water, rinsed and drained
    • 1 tablespoon Macadamia Mayo (see recipe below)
    • 1/4 cup celery, finely chopped
    • 2 tablespoons onion, finely minced
    • 1/2 teaspoon curry
    • 1 medium tomato

    Mix tuna, mayo, celery, onion and curry together. Cut off top of tomato about one-fourth of the way down and save top. Scoop out pulp, drain, and stuff with tuna salad. Replace the top of the tomato.


    • Replace the tuna with salmon, sardines or shrimp.
    • Replace the tomato with a red pepper with the top removed and seeded.
    • Add 1/4 avocado to tuna mixture or a handful of toasted pumpkin seeds or chopped walnuts for crunch appeal.

    salmon fillets

    Chicken Artichoke Jumble

    Makes 4 servings

    • 1/4 cup organic extra virgin olive oil
    • 3 tablespoons fresh basil, chopped
    • 2 tablespoons apple cider vinegar
    • 1 pound grilled or baked chicken, chopped or shredded
    • 1 pound roma tomatoes, chopped
    • 1 14-ounce can artichoke hearts, drained
    • 1 small red onion, chopped
    • 8 black olives, chopped
    • Sea salt and pepper, to taste
    • 2 tablespoons toasted flax seeds for garnish

    Whisk oil, basil and vinegar together in a medium bowl. Add chicken, tomatoes, artichoke hearts, red onion and olives, and toss to blend. Season to taste with salt and pepper. Sprinkle toasted flax seeds for garnish.

    Hawaiian Salad

    Makes 6 servings

    • 1 1/4 pounds cooked turkey or chicken, cubed or stripped
    • 1 cup scallions, chopped
    • 3/4 cup celery, chopped
    • 1/3 cup roasted walnut oil
    • 1 cup fresh pineapple, crushed
    • Sea salt and pepper, to taste
    • 4 tablespoons organic extra virgin olive oil
    • 2 tablespoons apple cider vinegar
    • 6 cups spinach
    • 12 macadamia nuts, chopped

    Mix turkey or chicken, scallions, celery, oil and pineapple in a large bowl. Season with sea salt and pepper to taste. In a separate bowl, make vinaigrette by whisking oil and vinegar together. Toss spinach and vinaigrette in a large bowl; arrange a single serving on each plate. Top each serving with turkey or chicken mixture and a sprinkling of chopped macadamia nuts.

    Poached Salmon

    Makes 4 servings

    Poaching liquid:

    • 8 cups water or fish stock
    • 1 carrot, chopped
    • 2 shallots, chopped
    • 1 stalk celery, chopped
    • 2 lemons, sliced
    • 4 sprigs fresh dill
    • 4 sprigs fresh parsley


    • 1 pound wild-caught salmon fillet
    • 1/2 cup Macadamia Mayo (see recipe)
    • 4 sprigs fresh dill
    • 4 sprigs fresh parsley
    • 1 lemon, sliced

    Place all the poaching ingredients in a large deep skillet with a lid. Bring the liquid to a gentle boil; reduce to a simmer.

    Add the salmon to the poaching liquid; cover. Maintaining a simmer, poach for 8 to 10 minutes, or until the salmon is opaque and flakes easily with a fork. Place the salmon on a serving plate and refrigerate for about an hour. Before serving, carefully slice the salmon into four fillets and top each with two tablespoons of Macadamia Mayo. Garnish with sprigs of resh dill and parsley and lemon slices.

    Macadamia Mayo

    Makes 20 1-tablespoon servings

    • 3 egg yolks
    • 1/4 teaspoon sea salt
    • 1/4 teaspoon dried mustard
    • 3 tablespoons fresh squeezed lemon juice
    • 1 cup macadamia nut oil

    Combine the egg yolks, salt, mustard, and lemon juice, whisking constantly. Add in the macadamia nut oil slowly until the consistency is smooth. Store covered in the refrigerator.