Lunch and Dinner Meals


“Ask not what you can do for your country. Ask what’s for lunch or dinner.”
Orson Welles

Lunch should the second biggest meal of the day. Dinner should be the smallest meal of the day and you should eat it not later than 6pm or 7pm latest. Each time when we eat food, pancreas produces insulin to decrease blood sugar that must be stable at all time. Biologically, pancreas is at rest by 6-7pm. When we eat food later than 7pm we force pancreas to do job that it is not supposed to do. That way we create a lot of chronic problems.

Here are some of the lunch and dinner recipes from the cookbook The Miracle Whole Foods with
more than 600 sugar free, soy free, gluten free,
raw dairy and dairy alternative tasty recipes.
Fish, chicken, meat, vegetables and gluten free grain meals are your options. And my cookbook has
tons of delicious recipes for that.

Salmon with Mustard and Black Sesame


  • Dijon mustard
  • Black sesame seeds
  • Wild sockeye salmon


  • Simply spread mustard over the top of your salmon fillets and then press in the sesame seeds on top. You can sprinkle lime juice to add additional flavor.
  • Bake in oven for 10 - 15 minutes at 375°F.
  • In food processor, process coconut oil, garlic, Spike, cumin, pepper, capers, parsley, cilantro, lemon zest, and lemon juice until well combined. Pour sauce over fish. Bake for 13 - 15 minutes or until salmon flakes easily with a fork.

Garlic Walnut Chicken


  • 4 bone-in chicken breast halves
  • Sea salt, freshly ground black pepper
  • 2 tablespoons butter
  • 1 tablespoon coconut oil
  • 4 cloves garlic, peeled
  • 1 cup walnuts
  • 1 cup water


  • Season the chicken with salt and pepper. In a large skillet, heat the butter and oil.
  • Sauté chicken over medium heat for 10 minutes on each side. Cover the pan and continue to cook until the chicken is done.
  • In the food processor, grind the walnuts and garlic until fine, but not a paste.
  • When chicken is done, remove from pan and keep warm. Drain the pan, reserving 4 tablespoons of the drippings.
  • Add the ground garlic and nuts to the pan and sauté on medium heat for two min.
  • Add the water and simmer for 5 more minutes. Return the chicken to the pan, turning it to coat with the sauce. Heat through before serving.

Lamb With Mint Marinade


  • 2 lamb cutlets
  • 1 1/2 teaspoons Dijon mustard
  • 2 medium shallot onions
  • 1/2 cup fresh mint
  • 2 tablespoons coconut oil
  • salt and pepper to season


  • In a food processor, add the shallots, coconut oil, mint, mustard, salt and pepper. It is advised to put only 1/4 teaspoon of salt at a time. Taste for preference. Process ingredients until medium consistency.
  • Place lamb cutlets on an unbleached cookie sheet or directly unto a baking tin. Sprinkle a little salt on each side of the lamb. Distribute the marinade between the cutlets.
  • Bake for about 20-25mins at 350°F (Fan assisted oven. You may need to adjust times for basic ovens). No need to turn over.

Flavorful Vegetable Lentil Soup


  • 2 cups organic low sodium vegetable broth
  • 1 teaspoon organic tomato paste
  • 1/2 cup green lentils
  • 1/2 cups garbanzo beans
  • 1/2 cup green peas
  • 1/2 white onion, finely chopped
  • 1/2 cup organic baby carrots, finely chopped
  • 1 stalk celery, finely chopped
  • 1 avocado
  • 1 teaspoon coconut oil
  • spices (black pepper, garlic powder, cayenne, coriander, cumin)


  • Cook the lentils in water until soft while chopping up the onion, celery and carrots. When the lentils are done put them in a bowl and set aside.
  • Put the chopped veggies, tomato paste, coconut oil, garbanzo beans, green peas and the vegetable broth in the pot. Put the lentils back into the pot and add the spices and allow everything to cook for about 5-8 minutes to soften the fresh veggies and get all the different flavors absorbed.
  • Pour into a bowl and slice some cool fresh avocado on top. Light, hearty and healthy and yet jam packed with flavor!

Roasted Root Vegetables with Sweet Potato


  • 1 cup 1-inch cubes carrots
  • 1 cup 1-inch cubes parsnips
  • 1 cup 1-inch cubes turnips
  • 1 cup 1-inch cubes sweet potato
  • 1 cup 1-inch cubes butternut squash<
  • 1 cup sweet onions chopped
  • 1 tablespoon coconut oil
  • 1/4 teaspoon salt
  • 2-4 cloves garlic
  • 1/4 teaspoon black pepper
  • 1/2 cup finely chopped basil
  • 1/2 cup finely chopped cilantro
  • 1 teaspoon turmeric
  • 1/2 fresh ginger root


  • Place vegetables in a bowl.
  • Add coconut oil and toss to coat.
  • Arrange vegetables in a single layer on baking sheet.
  • Roast in a 425°F oven for 30 minutes.
  • Remove to a warm plate. Season with salt and pepper, sprinkle with basil, cilantro, turmeric, ginger and garlic. Toss well again.