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Getting Balanced and Organized in the Kitchen the MFP way!

Time to explore some of the delicious recipes from our Modified Fasting Programs and Nutmeg Notebook has invited 6D to their show to discuss a few of the more unique options in our programs as well as some general guidelines for optimal meal planning. As Tami demonstrates in her Nutmeg kitchen, Sia will provide some information about why these recipes are so powerful for our bodies - a show dedicated to creative, delicious science which can empower each of us to improve our health - after all, who couldn't use a little improvement?!

Follow along in the show with the recipes and information presented below. You will find recipes and lovely photos provided by Tami & Tom Kramer and Sia Hurst. Get ready for some whole plant batch-cooking goodness!

  • Booster Broths

  • Engine-revving Break-Fast

  • Simple Meal Planning

  • Organized Meal Storing

  • Caramel Sauce

  • Chocolate Sauce

  • Sweet and Savory Snack Options

  • Post-Fast Cauliflower Treat!

  • Tangy Cruciferous Topper Dressing


Booster Broths

Enjoy a boost of nutrients once a day, at any time, at any temperature and with lemon, Get creative with your broths, using different plants each week and your body will enjoy the diverse nutrient boosts along with those extra special electrolytes.

Building the Broth

Choose at least two different plants from each category (examples given are not the only options!)

  • Cruciferous Vegetables (ex: broccoli, cauliflower, Brussel sprout, etc.)

  • Allium Vegetables (ex: onion, garlic, leek, etc.)

  • Starch Vegetables (ex: new potato, sweet potato, beet, etc.)

  • Fruit: Berries (ex: cranberry, raspberry, blackberry, etc.)

  • Spices: Turmeric, Black Pepper, Onion, Garlic, Mushroom (any spice you like and as much as you like! Get creative here!)

Chop all ingredients and boil in a large pot filled with water. You can choose to steam the ingredients in order to not overcook them and then add extra water to the pot. This recipe can yield 3 to 5 liters of broth.

Add lemon juice or ACV or even flax or chia to your broth for an extra boost of nutrients and digestive assistance! And please remember to 'chew your broth'.


Engine-Revving Break-Fast

Stimulate your stomach acid and prepare your digestive tract with this simple recipe. Activate the release of important digestive enzymes needed for the body to break down 'big' macronutrients, especially proteins. And please remember to 'drink your food'.

Building the Break-Fast

  • 1 – 2 Cups of Bitter Leafy Greens (Arugula, Kale, Collard, Dandelion, Radicchio, Endive, etc.)

  • ¼ Cup Berries (fresh or frozen – not dried)

  • 1 TBSP Pumpkin Seeds

  • Lemon Juice and/or ACV


Simple Meal Planning

This is an excellent option for the main meal of your day as it is nutrient and calorie dense to give you the required energy for the day and its high fiber content will get your GIT moving and your critters dancing! You can get creative with different options from each category to ensure you are feeding a plethora of critters as well!!

Building A Meal

Create a bed of gorgeous leafy greens – add tiny bursting micro greens or young vital sprouts to your greens if you like! Then begin adding the ingredients which appeal to you from the options below - choosing at least one item from every grouping.

Remember that diversity in plants will encourage a diversity of critters which will bring optimal GIT health.

  • Lemon juice, ACV, lime juice, orange juice, grapefruit juice - include some pulp from those fresh citrus juices to feed your critters!

  • Flax, chia, hemp, sesame seeds - get those Omega3 goodies and the calcium in the sesame!

  • Pomegranate seeds, berries, grapes - shrink up that inflammation with these tiny powerhouses!

  • Beans: any kind of bean or legume, seasoned as you desire - remember to soak!

  • Whole Grains: any kind, seasoned as you desire - remember to soak!

  • Starch: any kind you like the most, the deeper the color the better!

  • Fungi: any kind you like; use powders as well as whole plants!

  • Spices: the more the better with this one! Think antioxidants and go wild with the spice!


Organized Meal Storing

Check out these photos (courtesy of Tami and Sia) for ideas on how to organize and store meals with a diversity of plants, full of flavor and packed with nutrients - all easily at hand in individual servings. Planning and organizing are powerful tools in our commitment to health and wellness.


Sweet Sauces

Caramel Sauce (yields about 8 cups)

  • 40 Dates

  • 1 Vanilla Pod

  • 1 C Orange Juice (with the pulp! about two oranges?! depends how juicy they are!)

  • 1/4 C Cinnamon Spice

Clean and pit dates and chop the vanilla pod into small pieces. Place all the ingredients into a large jug (or two jugs, depending on size) and cover with hot water. Allow to soak for at least one hour and then blend with a hand-blender until smooth and creamy.

The water must cover all the dates and still leave space above to allow for blending. Alternately you could blend in a food processor.

Chocolate Sauce (yields about 10 cups)

  • 6 Bananas

  • 4 C Caramel Sauce (see above!)

  • 4 C Black Beans (cooked; about 3 cups dried beans)

  • 2 C Cacao (raw, organic powder)

  • 1/3 C Flax (freshly ground)

  • 1 TBSP Vanilla powder

Place all the ingredients in a large mixing bowl and blend with a hand-blender. Add water as needed to reach the desired consistency. Alternately, you could mix this in a food processor.


Sweet and Savory Snack Options

  • Fruit with caramel sauce (see above!)

  • Raw vegetables with chickpea dip or black bean dip

  • Fresh, leafy greens with some lemon or ACV and a bit of spice (anything spice you like!)

  • Dehydrated Kale


Post-Fast Cauliflower Treat with Tangy Cruciferous Topper (dressing)

And finally, here is a quickie recipe to add some liver boosting goodness to any bed of greens or grains! We enjoy this treat after our second prolonged fast in the programs and it is always a welcome addition to the daily nutritional protocol.


  • 1 head Cauliflower

  • 1/4 C Lemon Juice

  • 1/8 C Fresh Parsley

  • 1/8 C Fresh Chives

  • 1 tsp Sweet Miso Paste (also called White Miso)

Spices (at least 1 tsp of each - but use as much as you like!)

  • Mustard

  • Mushroom Powder (any type you prefer)

  • Turmeric

  • Black Pepper

  • Cinnamon

  • Cayenne (optional for those who like a little spice!)


Steam the cauliflower to the desired softness (cut into florets for quicker steaming)

Chop the fresh parsley and chives into tiny little pieces (use dried if you cannot find fresh and if that is the case, use less of each herb than indicated for fresh)

Tangy Cruciferous Topper

Dressing: Mix remaining ingredients in a glass/bowl making sure the miso is well mixed in


Create a bed of gorgeous leafy greens – add tiny bursting micro greens or young vital sprouts to your greens if you like! Smother with steamed cauliflower and top with the Tangy Cruciferous Topper. Add a bit of flax, chia and hemp and some lemon juice or ACV – or both! You can also add fresh herbs like dill, parsley or basil to kick up the taste.


Wishing happy explorations, creative adventures

and delicious journeys in your kitchens!

Be well


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1 Comment

Michelle Ray
Michelle Ray
Mar 30, 2022

This is so helpful to have prior to the live thank you. Great tools to have.

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