Build the foundation.
Repeat what works.

Ingredients

• 2–3 eggs
• ½–1 cup black beans
• Pico de gallo or salsa
• ½–1 cup blueberries

Optional vegetables

• Spinach
• Bell peppers
• Onion

Occasionally

• Bacon

Formula

Eggs + Black Beans + Vegetables + Blueberries

Choose a Protein

• Chicken tenders
• Chicken breast
• Chicken thighs
• Chicken legs
• Ground turkey
• Ground beef
• Steak
• Tuna
• Sardines
• Shrimp

Choose Fiber / Smart Carb

• Black beans
• Sweet potato
• Smaller portion of rice where appropriate
• Smaller portion of oats where appropriate

Choose Vegetables / Greens

• Spinach
• Broccoli
• Cabbage
• Bell peppers
• Onion
• Carrots
• Celery
• Squash
• Salad greens

Choose Good Fruit

• Blueberries
• Watermelon
• Other practical whole-fruit options

Formula

Protein + Fiber / Smart Carb + Vegetables / Greens + Good Fruit

Ingredients

• 1 scoop protein powder
• ½ cup plain Greek yogurt
• ½ cup frozen blueberries
• ½ cup frozen blackberries
• 1 large handful spinach
• 1 tbsp chia seeds
• ½ oz walnuts — about 7 walnut halves
• ½ tsp Ceylon cinnamon
• ¼ tsp turmeric
• Tiny pinch black pepper
• 1 tsp fresh grated ginger
• 1 tbsp unsweetened cocoa powder
• 1–2 tsp apple cider vinegar
• 1 cup unsweetened almond milk or water
• Ice

Directions

1. Add the almond milk or water to the blender first.
2. Add the protein powder and Greek yogurt.
3. Add the frozen blueberries, frozen blackberries, and spinach.
4. Add the chia seeds and walnuts.
5. Add the Ceylon cinnamon, turmeric, and tiny pinch of black pepper.
6. Add the fresh grated ginger, unsweetened cocoa powder, and apple cider vinegar.
7. Add ice.
8. Blend until completely smooth. Add a little more liquid if needed to reach your preferred consistency.

Ingredients

• Cooked chicken breast or chicken tenders
• Mayonnaise
• Pecans
• Apple
• Celery
• Onion
• Bell pepper
• Cilantro
• Chopped boiled eggs
• Craisins (dried cranberries)

Directions

1. Chop the chicken, apple, celery, onion, bell pepper, cilantro, pecans, and boiled eggs.
2. Combine everything in a bowl.
3. Add the Craisins.
4. Add enough mayonnaise to reach the consistency you like.
5. Mix thoroughly and serve chilled or refrigerate for later.

Makes approximately 8–10 servings

Ingredients

• ½ large head green cabbage, chopped
• 3 carrots, sliced
• 3 celery stalks, sliced
• 2 bell peppers, chopped
• 2 zucchini or yellow squash, chopped
• Mushrooms, chopped or sliced
• 1 onion, chopped
• 4 cloves garlic, minced
• 1 can diced tomatoes
• 2 cups green beans
• 3–4 cups spinach
• 6 cups low-sodium chicken or beef broth
• 2 cups water
• Additional water as necessary
• 1 tsp black pepper
• 1 tsp paprika or smoked paprika
• 1 tsp oregano
• 1 tsp Italian seasoning
• ½ tsp garlic powder
• ½ tsp onion powder
• Salt to taste
• Red-pepper flakes or cayenne — optional
• Juice of ½–1 lemon
• Black beans — optional

Optional Protein

• Chicken
• Ground beef
• Steak
• Ground turkey
• Other protein of choice

Directions

1. Add the cabbage, carrots, celery, bell peppers, zucchini or squash, mushrooms, onion, garlic, diced tomatoes, and green beans to a large soup pot.
2. Add the broth and 2 cups of water.
3. Add the black pepper, paprika, oregano, Italian seasoning, garlic powder, onion powder, and salt.
4. Add red-pepper flakes or cayenne if desired.
5. Bring the soup to a boil, then reduce the heat and simmer until the vegetables are tender.
6. Add the spinach toward the end of cooking and allow it to wilt into the soup.
7. Stir in the lemon juice.
8. Add black beans if desired.
9. If using protein, add cooked chicken, ground beef, steak, ground turkey, or another protein of choice.
10. Add additional water if needed to reach your preferred soup consistency.
11. Taste and adjust the seasoning as needed.

Original recipe/context: “Elixir to Lower A1C”

Ingredients

• 1 cup water — more or less if needed
• 1 apple
• 1 garlic clove
• 2 tsp lemon juice
• 2 tsp olive oil
• 1 pinch turmeric
• 1 pinch cayenne
• 1 pinch black pepper
• 1 pinch Ceylon cinnamon — make sure it is Ceylon cinnamon

Directions

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Drink.

Source video: Watch on YouTube