Dieta Friendly Recipe Ideas

Dieta is often given as a list of restrictions and although we say eat anything that feels fresh and healthy to you outside of those restrictions we know that sometimes it’s helpful to have a list of recipe ideas to spark some ideas. Here are some Dieta friendly recipes that we enjoy.

As a reminder, whenever possible please use fresh organic ingredients.

Please note that some of these will need to be adjusted to remove salt and spice as you get closer the the retreat but these are good starting points

Garlic Chicken

Ingredients:

  • 4 tsp avocado oil divided into 2 tsp

  • 6 garlic cloves minced

  • 2 tsp sea salt (eliminate Salt a minimum of 3 days prior to ceremony)

  • 1 TBS coconut sugar or honey

  • 2 tsp grated lime zest plus 2 TBS lime juice

  • 1 1/2 tsp ground cumin

  • 1 tsp pepper

  • 1/2 tsp cayenne (don’t use within 5 days of ceremony)

  • 4 chicken breasts

  • 2 TBS chopped fresh cilantro

  • 2 tsp chopped fresh oregano (or 1 tsp dried)

Oven Temp 400°

Combine 2 tsp of oil, garlic, salt, sugar, lime zest, cumin, pepper and cayenne in a bowl and mix to form a paste. Reserve 2 tsp garlic paste for dressing

Add chicken to baking sheet and divide garlic paste evenly to the top of each chicken breast.

Bake 20 mins or until thermometer reads 165-170°

Meanwhile whisk cilantro, oregano, remaining oil, lime juice and reserved garlic paste in bowl. Once chicken is fully cooked spoon over chicken and serve

Serve with salad and boiled Yukon gold potatoes or white rice

Chicken Cauliflower

Ingredients:

  • 1 onion - chopped

  • 2 garlic cloves - minced

  • 3 TBS avocado oil - divided

  • 6 chicken breast - cut into 2” pieces

  • 2 - 12 oz. cauliflower rice

  • 2 cups broccoli florets

  • 1 TBS fresh thyme

  • Sea Salt and Pepper (eliminate Salt a minimum of 3 Days prior to ceremony)

Preheat oven to 450°

On a cookie sheet toss broccoli with 1 1/2 TBS of avocado oil. Bake for 15 minutes.

In a large pan on medium heat pour the rest of the oil in skillet and sauté onion until soft and translucent. Add garlic and then chicken. Sauté the chicken until cooked throughout. Pour the cauliflower rice into the skillet and combine with chicken. Heat for 5-10 minutes. Stir in the baked broccoli and thyme, add salt and pepper to taste.

Chicken Teriyaki

Not for within 4 days of ceremony.

  • 4 lbs chicken tenders

  • 1 cup liquid aminos

  • 1/2 cup coconut palm sugar

  • 1 inch ginger -sliced

  • 4 garlic cloves - minced

Add all ingredients into a gallon sized freezer bag. Make sure to seal tight and freeze.

Thaw on the counter or in a bowl in the refrigerator overnight. Pour contents into a crock pot and cook on low for 4hrs. Or until chicken is cooked throughout.

Serve over rice and broccoli.

Chicken Curry in a Slow Hurry

  • 4 lbs chicken breast

  • 6 oz. tomato paste

  • 13 oz. can coconut milk

  • 2 cups frozen peas

  • 1 onion - sliced

  • 2 garlic cloves - minced

  • 2 TBS curry powder

  • 1 tsp crushed red pepper flakes (don’t use within 5 days of ceremony)

  • 1 tsp sea salt and pepper (eliminate Salt a minimum of 3 Days prior to ceremony)

Add all ingredients except peas into a gallon sized freezer bag. Make sure to seal tight and freeze.

Thaw on the counter or in a bowl in the refrigerator overnight. Pour contents into a crock pot and cook on low for 4hrs. Check chicken at 3 hrs to make sure it still needs more time. Once chicken is ready, add 2 cups of peas and stir to combine.

Serve with zucchini noodles or over rice.

Chicken & Vegetable Soup

  • 2 cans (14.5 oz) diced tomatoes

  • 1 onion - sliced

  • 1/4 cup arborio rice - not cooked

  • 4 garlic cloves - minced

  • 1 TBS italian seasoning

  • 4 cups chicken broth

  • 1 cup frozen green beans

  • 2 zucchini - chopped

  • 1 red bell pepper - chopped

  • 1 handful of baby spinach

Add all ingredients into a gallon sized freezer bag. Make sure to seal tight and freeze. Thaw on the counter or in a bowl in the refrigerator overnight. Pour soup into crock pot and cook on low for 4 hours. Before four hours is up add the green beans, zucchini, red bell pepper to crock pot and cook for one more hour. Once everything is cooked throughout add a handful of spinach. stir to combine and serve.

Serve with your favorite gluten free bread and a tablespoon of dairy free pesto sauce from Trader Joe’s

BBQ Chicken

Chicken:

  • 4 lbs chicken thighs -boneless and fat trimmed

  • 1 1/2 BBQ Sauce (See recipe below)

  • 1 onion - sliced

  • 1 tsp salt and pepper (eliminate Salt a minimum of 3 Days prior to ceremony)

Add all ingredients into a gallon sized freezer bag. Make sure to seal tight and freeze.

Thaw on the counter or in a bowl in the refrigerator overnight. Pour BBQ chicken mixture into the crock pot and cook on low for 4 hrs. Shred chicken with a fork and serve.

Serve with gluten free buns, corn on the cob and Trader Joe’s cole slaw.

BBQ sauce:

  • 1 cup tomato purée

  • 1/2 cup honey

  • 1/4 cup white vinegar

  • 2TBS tomato paste

  • 1 TBS coconut aminos or liquid aminos

  • 1/2 tsp sea salt (eliminate Salt a minimum of 3 Days prior to ceremony)

  • 1/2 tsp paprika

  • 1/2 tsp chili powder (don’t use within 5 days of ceremony)

  • 1/2 tsp Dijon mustard

  • 1/4 tsp cayenne (don’t use within 5 days of ceremony)

  • 1/4 tsp minced garlic

  • 1/4 tsp onion powder

  • 1/4 tsp pepper

  • 1/8 all spice

Place all ingredients in a sauce pan set over medium high heat and whisk to combine

Bring to boil and reduce heat to a simmer for 30 mins until the sauce has reduced to half.

Makes 1 1/2 cups

Spaghetti Squash with Turkey in marinara sauce 

  • 1 spaghetti squash

  • 1 lb. ground Turkey 

  • 2 tsp each - dried rosemary, thyme, basil, oregano & parsley

  • 1 onion - quartered 

  • 4 garlic cloves

  • 4 large or 6 small heirloom tomatoes - quartered

  • 1/4 cup extra virgin olive oil

  • 4 basil leave

  • Sea salt & pepper (eliminate Salt a minimum of 3 Days prior to ceremony)

Preheat Oven: 400°

For the Squash:

Using a sharp knife, cut lengthwise. With a spoon, scoop out the seeds inside the squash. Discard seeds. Brush avocado oil on the meat side of squash and place face down on a baking sheet. Roast for 20 minutes.

For Marinara Sauce:

In a large baking dish add onion, garlic cloves, tomatoes and drizzle olive oil on top. Roast for 20 minutes until tomatoes are soft and onions are roasted. Add basil to a blender with roasted onions, garlic and one tomato. Pulse until well blended. Add the rest of the tomatoes and juices, pulse to desired consistency. Add marinara sauce to cooked ground beef.

For Ground Turkey:

In a large sauté pan, brown ground meat on medium heat. Drain excess fat and add seasonings. Add roasted marinara sauce to meat and stir to combine. Using a fork, starting at the top, scrape the flesh of the squash away from it's skin. This will make the longest "noodles". Divide into bowls and top with meat marinara. 

Tips:

If the spaghetti squash is too hard to cut, score it with your knife and heat in the microwave for a few minutes. It will soften the skin so it’s easier to cut into. 

Try prepping both the squash and marinara sauce together - but in different pans. Roast in oven together to save you time! 

Chicken Salad with Avocado Dressing

Ingredients:

  • 3 cups shredded cooked chicken

  • 2 celery stalks - finely chopped

  • 1 shallot - finely chopped

  • 1 avocado - diced

  • 3/4 cup avocado dressing 

  • Sea salt and pepper to taste (eliminate Salt a minimum of 3 Days prior to ceremony)

  • 4 slices of gluten free bread - toasted and/or*

  • red leaf lettuce 

In a medium bowl, combine chicken, celery, shallots, avocado and dressing. Stir to combine and add salt and pepper to taste. Serve over toast or to make it grain free serve over a bed of red leaf lettuce. 

Avocado Dressing *Dairy Free

Ingredients:

  • 2 avocados

  • 1 cup canned coconut milk - full fat

  • 1 green onion - white and light green part

  • 1 jalapeño - cut in half (don’t use within 5 days of ceremony)  

  • 1/4 cup flat leaf parsley

  • 1/2 of a lemons juice (3 TBS)

  • 1/4 cup water

  • Sea salt and pepper to taste (eliminate Salt a minimum of 3 Days prior to ceremony)

In a food processor or blender add 1/4 cup water, 1 cup canned coconut milk (full fat), 2 avocados, 1 green onion, (white and light green part) 1 jalapeño, 1/4 cup flat leaf parsley, 3 TBS of lemon juice. Season with salt and pepper and blend to smooth. Store in an airtight container and refrigerate up to 4 days. 

Use this as a salad dressing, in a wrap, as a sauce on eggs, steak, fish or vegetables.

Roasted Lemon Zucchini with Tomatoes

Ingredients:

  • 3 zucchini - chopped 

  • 1 shallot - sliced

  • 4 garlic cloves - minced

  • 4 tsp avocado oil

  • 4 sprigs thyme 

  • 1 tomato - diced

  • 1 zest of lemon

  • 1/2 juice of lemon 

Preheat oven 400°

Add zucchini, shallots, garlic, oil and thyme to a sheet pan or roasting pan. Toss vegetable to combine ingredients together. 

Roast for 10 minutes. Turn the pan and stir zucchini with a spatula. Roast for 4 more minutes. 

Add the diced tomatoes to pan and roast until the tomatoes are soft, about 3 minutes. 

Squeeze half of the lemon over roasted zucchini and tomatoes and sprinkle with lemon zest. 

Baked Salmon 

  • Salmon Filets

  • Parsley

  • Garlic

  • Olive oil

Bake at 400 for 10-12 minutes

Chia pudding 

  • 1 can coconut cream

  • 1 cup almond milk

  • 1/8 cup maple syrup

  • 1 vanilla bean - seeds scraped out

  • 1/4 cup chia seeds

In a blender combine coconut cream, milk, maple syrup, collagen and the seeds of the vanilla pod. Then turn on high speed until all ingredients are milky and smooth. Make sure there are no lumps from the collagen.

Stir in 1/4 cup chia seeds. Pour into a 32 oz. jar and leave on the counter for 1 hour. Occasionally shake the jar so the chia seeds don't all fall to the bottom. Refrigerate for 2-3 hours or overnight. 

Drizzle some almond butter or berries! 

Pumpkin Oatmeal

Ingredients:

  • 1 cup gluten free oats

  • 2 cups water - 1 cup more water if using an instant pot

  • 1/4 cup pumpkin purée

  • 1/8 cup maple syrup

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • 1/2 tsp fresh grated nutmeg

Toppings:

  • Dried fruits

  • Blueberries

  • Almond butter

  • Pecans

  • Walnuts

  • Banana

Combine water, pumpkin, maple syrup, vanilla and spices to stove pot over medium heat. Stir to combine. Slowly bring to boil and add oats. Reduce heat to medium low and stir until oats are cooked. About 10 mins. Turn off stove, cover and let sit for 2 minutes. Stir once more and serve with your favorite toppings.

Broccoli and Cauliflower Mash 

  • 3 cups broccoli florets

  • 2 cups cauliflower florets

  • 1/2 tsp apple cider vinegar

  • 1 TBS fresh thyme leaves

  • 2 TBS grass fed butter

  • 2 TBS MCT oil

  • 1/2 tsp salt & pepper (eliminate Salt a minimum of 3 days prior to ceremony)

In a large steam pot with boiling water, steam broccoli and cauliflower together for ten minutes.  Making sure the water doesn't touch the vegetables.

Meanwhile, combine apple cider vinegar, thyme, butter, MCT oil, salt and pepper to a blender. Once the vegetables are steamed add 1/2 of the broccoli and cauliflower to the rest of the ingredients in the blender. Reserve the rest for plating.

Measure out 1-2 TBS of steamed vegetable water and pour into the blender. On high speed, puree until smooth. Add more water if needed. 

To plate, add the pureed steamed vegetables to a bowl and top with the reserved steamed broccoli and cauliflower. salt and pepper.

If you don't have MCT oil on hand use coconut oil instead.

Lentils with Tomatoes and Sprouts

  • 1/2 cup sprouted lentils

  • 1 1/2 cups of water

  • 1/3 cup minced shallot or white onion

  • 1 tbsp extra virgin coconut oil

  • 1 cup diced tomato

  • 1 tsp fresh grated ginger

  • 2-4 tbsp filtered water

  • 2 cups fresh spinach, chopped

  • 2 cups baby kale, chopped

Put lentils in a pot, and add water until they’re about 1/2 inch under water. Bring to a boil, then cover and reduce heat to low and simmer for up to 20 mins. When the water is nearly all absorbed, turn off heat and leave covered until ready to use.In a pan add onions and cook over in the oil on low heat until onions are translucent.Add tomatoes and 2 tbsp water, heat until bubbling, and then reduce to low and simmer for 10 minutes.Add the grated ginger and stir well.Toss in the fresh chopped greens, 2 more tbsp of water and melt the greens into the mix, stirring, and heating thru for about 1-2 mins. Toss in the lentils, and enjoy!

Lemon Ginger Rainbow Salad

Ingredients:

  • Arugula & Baby spinach greens

  • 1 red or yellow beet, grated

  • 2 carrots, sliced

  • 1/4 red onion, thinly sliced

  • Sliced yellow  and/or red pepper (Green peppers are just unripened peppers and are best left alone.

  • 1/2 cup pea shoots

  • micro green or bean sprouts

  • 1/2 avocado, sliced

  • chopped or slivered raw pistachios

Dressing :

  • 2 juiced lemons

  • 1/2 cup olive oil

  • 1 thumb peeled ginger

  • 1/2 avocado

  • 1 tbs chopped red onion

  • 6 basil leaves

  • 6 stems fresh dill

Mix all dry ingredients in a bowl.

For the dressing, place all other ingredients in a blender and process until creamy. Add more lemon juice to reach desired consistency. 

Included salmon or cooked chicken for added protein

Spinach Soup

  • 1 1/2 cups grape tomatoes

  • 1 stalk celery

  • 1 garlic clove

  • 1 orange

  • 4 cups baby spinach

  • 2 basil leaves

  • 1/2 avocado

Blend tomatoes, celery and garlic with the juice of one orange until smooth.

Add spinach and basil until incorporated. Blend avocado until creamy and smooth.

Makes 1 Serving

Chaga Tea Latte 

  • 2tsp chaga powder

  • 1/2 tsp cinnamon 

  • 1tsp raw honey

  • 1/4 cup milk 

Boil 2 cups of water. Divide the Chaga powder and cinnamon evenly between two tea cups, poor 1 cup of hot water into each star in the honey using more if desired. Sir the coconut milk into each cup or use a froth or to create coconut foam on top.

“Nacho” Style Baked Potatoes

  • 6 medium potatoes 

  • 2 tsp coconut oil

  • 1/2 tsp salt (eliminate Salt a minimum of 3 days prior to ceremony) 

  • 1 avocado

  • 1 cup diced tomato

  •  1 cup diced red onion 

  • 1/2 cup cilantro

  • 2 limes

  • 1/4 cup garlic cashew aioli 

Preheat oven to 375°

Peel and slice potatoes into rounds that are 1/4th inch and one half inch thick. Toss them with the coconut oil and a half a teaspoon of the salt. Arrange the potatoes on the baking tray lined with parchment paper. Leave space so they don’t touch or overlap. Bake the potatoes for 20 minutes, flip, and then bake for 10 more minutes. While the potatoes bake, combine the avocados, tomatoes, onion, cilantro in the juice of both lines in a small mixing bowl. Arrange the potato slices in a pile on a serving plate. Top with the avocado salsa and drizzle the garlic cashew aioli over the top. 

Snacks & Quick meals

  • Cauliflower and apple 

  • Tomatoes and spinach 

  • Banana and almond butter 

  • Celery and almond butter

  • Pears and arugula 

  • Wild blueberries raspberries and tangerine 

  • Watermelon and lime juice with mint 

  • Mixed berries and coconut cream with lemon zest

  • Pesto zucchini noodles with tomatoes and cooked broccoli - Use Dairy Free Pesto *Trader Joe’s