THE PLAN Cookbook

Print Friendly, PDF & Email

Author: Lyn-Genet Recitas
Publisher: Grand Central Life & Style
Book Publication: 2014


“Traditional diets – the diets that you’re used to, like no carb, unlimited protein, low fat, or calorie counting – don’t work because there is no universal one-size-fits-all solution when it comes to weight loss. These diets are promoting what they think are healthy foods, but that’s a major problem because there’s no such thing as universally “healthy” foods, especially for those over the age of 35. When you eat a food that doesn’t work for your body, it triggers an inflammatory response. This response affects your waistline and your immune system, and hastens the aging process.

The Plan works by taking those foods out of the equation. When you’re no longer eating those foods, you lower chronic low-grade inflammation and everything falls into place. Your weight, your health, and your mood all balance, like you always knew they could.

Ironically, some of the most reactive foods are considered to be some of the top diet foods. They include asparagus, black beans, cauliflower, Greek yogurt, oatmeal, salmon, and turkey.

I know you’re probably having a tough time believing that foods like oatmeal and salmon can make anyone fat. But here’s the reality. Each person is chemically unique. Certain foods may work for a large population, but when combined with your individual chemistry, they can be toxic. This does not mean the foods I just listed are bad for you – there is no good, there is no bad. Instead, certain foods work with your body’s chemistry, and others don’t. The beauty of the recipes that you’ll find in this book is that they work well for the chemistry of most people. We’ve had thousands of people test these foods, all while lowering inflammation and normalizing thyroid function.”

Below are some sample recipes for you to enjoy.

Carrot Beet Salad

I’ve been eating a carrot beet salad since my early teens when I first started working at a hippie health food restaurant. The raw vegetables are pretty easy to digest and chock-full of lovely enzymes.

This simple recipe, a standard in naturopathic medicine, aids liver cleansing and is reputed to be strongly anti-cancer. Adding lemon or lime juice and extra virgin olive oil further helps liver and gallbladder cleansing. (Makes 4 to 6 servings)

4 large carrots, coarsely grated
1 beet, peeled and coarsely grated
Lime Agave Vinaigrette (see below) or lemon juice and extra virgin olive oil, to taste

Put all ingredients in a large bowl and toss to combine. Serve immediately.

Lime Agave Vinaigrette

This is our standard dressing for the cleanse and replaces vinegar when fighting yeast. Of course you can always use fresh lemon juice, olive oil, and the herbs of your choice! (Makes 6 servings or 3/4 cup)

1/4 cup freshly squeezed lime juice (2 to 3 limes)
1/4 cup extra virgin olive oil
2 Tbsp water
1 Tbsp agave nectar
1 clove garlic, crushed
Optional: 1 tsp dried dill

Combine all ingredients in a cruet and mix thoroughly. Toss with any salad of  your choosing. Will keep refrigerated in an airtight container for up to 1 week.

Spring Salad

Spring is a traditional time to clean your liver and gallbladder. Dandelion, apple, and mint can do the trick with this quick and easy salad. (Makes 6 servings)

4 cups red leaf lettuce
2 cups organic dandelion greens, chopped
1 apple, cored and cut into 1-inch pieces
1 avocado, cut into 1-inch pieces
2 Tbsp chopped fresh mint

Combine lettuce, dandelion greens, apple, pear, avocado, and mint in a medium bowl and toss. Serve with dressing of choice.

Warm Dandelion Salad

(Makes 4 to 6 servings)

2 Tbsp extra virgin olive oil
1 large red onion, chopped
4 cloves garlic, chopped
1 large bunch organic dandelion greens, trimmed and chopped (about 6 cups)
2 Tbsp organic raisins
2 Tbsp rice cooking wine
1/4 cup hemp seeds

In a large skillet, heat olive oil over medium heat. Add onion and garlic and sauté for 4 minutes, until onion starts to soften. Add dandelion greens and raisins and stir-fry for 2 minutes. Add rice wine and stir an additional minute. Transfer greens to a medium bowl, top with hemp seeds, and serve warm.

Introduction and recipes excerpted from “The Plan Cookbook” by Lyn-Genet Recitas. Copyright ©2015 by Lyn-Genet Recitas. Excerpted by permission of Grand Central Life & Style; a division of Hachette Book Group, Inc. All rights reserved.

Ed. Note For more information on the Institute of Holistic Nutrition, visit or see ads on page 45 in Vitality magazine, April 2015 issue.

Write a Comment

view all comments