1COOKBOOK
41Kimchi Cauliflower Bowl with Crispy Tofu and Rainbow Veggies
2Sharry S. Kondo
42Stuffed Bell Peppers with Cauliflower Rice, Grass-Fed Beef & Herbs
3Chapter 1: Introduction to the Pelz Principles
43Wild-Caught Salmon Cakes with Lemon-Dill Slaw
4Principle 1: Food is a Conversation with Your Body
44Golden Turmeric Chicken Soup with Carrots, Parsnip, and Celery
5Principle 2: Fasting is a Tool, Not a Punishment
45Grilled Chicken Cobb Salad with Pastured Egg and Avocado
6Principle 3: Women Need a Different Approach
46Roasted Beet & Chickpea Salad with Fermented Carrot Kraut
7Principle 4: Carb Cycling Can Boost Hormones
47Mediterranean Sardine Salad with Cucumber, Kalamata Olives & Olive Oil
8Principle 5: The Gut-Hormone Connection
48Beet & Walnut Power Bowl with Baby Spinach and Goat Cheese
9Principle 6: Nutrient Timing Matters
49Seared Tempeh with Roasted Brussels Sprouts and Tahini-Lemon Drizzle
10Principle 7: Inflammation is the Silent Saboteur
50Cauliflower Rice Tabbouleh with Wild Salmon Skewers
11Principle 8: Progress Over Perfection
51Quinoa-Lentil Pilaf with Spiced Tempeh and Pumpkin Seeds
12Chapter 2: Your 30-Day Eating and Fasting Plan
52Pickled Veggie & Eggplant Wraps with Lentil-Miso Spread
1330-Day Pelz-Inspired Eating Plan Table
53Rainbow Chard Wraps with Sardines, Avocado & Sauerkraut
14Chapter 3: Breakfast Recipes
54Turkey Zucchini Poppers with Avocado-Lime Sauce
15Golden Cauliflower Rice Bowl with Fried Egg and Cilantro
55Grilled Mackerel with Pickled Red Cabbage and Mustard Greens
16Liver-Loving Breakfast Hash with Beets, Dandelion Greens & Sweet Potato
56Portobello Mushroom Burgers with Guacamole and Arugula Slaw
17Egg & Sardine Breakfast Plate with Kimchi and Mustard Greens
57Chapter 5: Dinner Recipes
18Wild Salmon and Avocado Breakfast Wrap in Nori Sheets
58Beef Heart Tacos in Collard Wraps with Pickled Onions and Cilantro-Lime Sauce
19Tofu Scramble with Turmeric, Kale, and Bell Pepper
59Eggplant Lasagna with Grass-Fed Beef and Cashew Cheese
20Smoked Mackerel Plate with Arugula, Red Onion, and Lemon-Olive Oil Dressing
60Golden Coconut Braised Chicken Thighs with Kale and Shiitake Mushrooms
21Lentil-Mushroom Breakfast Patties with Avocado Mash
61Herb-Crusted Cod with Celeriac Purée and Wilted Greens
22Zucchini & Spinach Egg Muffins with Nutritional Yeast
62Grain-Free Buddha Bowl with Kimchi, Avocado, and Roasted Purple Sweet Potato
23Kimchi & Veggie Egg Roll-Ups (Egg Wraps) with Cashew Sauce
63Roasted Butternut Squash & Kale Bowl with Garlic-Herb Turkey
24MCT Coconut Cream Smoothie with Collagen, Spinach & Cacao Nibs
64Sautéed Shrimp and Swiss Chard over Cauliflower Mash
25Zucchini Noodle Egg Nests with Pesto
65Grilled Sardines over Arugula and Avocado Salad
26Mini Frittata Muffins with Mushrooms, Broccoli & Leeks
66Turkey-Stuffed Portobello Mushrooms with Pesto and Tomato Relish
27Turmeric Coconut Porridge with Ground Almonds and Cardamom
67Cabbage Stir-Fry with Miso-Marinated Tempeh and Pickled Carrots
28Broccoli Sprout & Turkey Sausage Bowl with Fermented Kraut
68Lentil & Beet Patties with Sauerkraut and Cashew Dill Sauce
29Stuffed Avocados with Tuna, Hemp Seeds, and Celery
69Black Garlic Marinated Chicken with Roasted Root Vegetables
30Cauliflower and Tahini Power Smoothie with Collagen Peptides
70Cumin-Roasted Eggplant and Quinoa with Cashew-Lime Cream
31Ginger-Lemongrass Bone Broth Bowl with Bok Choy and Poached Egg
71Coconut Curry Veggie Stew with Hemp Tofu
32Beef & Kale Breakfast Skillet with Garlic and Onion
72Chicken Livers with Braised Red Cabbage and Apple Cider Glaze
33Tempeh & Red Cabbage Stir-Fry with Miso-Tahini Sauce
73Cauliflower Gnocchi with Basil-Walnut Pesto and Sautéed Spinach
34Purple Cabbage Hash with Ginger, Apple Cider Vinegar, and Pastured Pork
74Grilled Lamb Chops with Garlic-Ghee Broccolini and Mint Yogurt Dip
35Chapter 4: Lunch Recipes
75Seared Duck Breast with Bok Choy and Wild Mushroom Sauté
36Bison & Broccoli Stir-Fry with Ginger and Coconut Aminos
76Moroccan-Spiced Lentil Stew with Cinnamon and Butternut Squash
37Eggplant Roll-Ups with Ground Turkey and Almond-Ricotta Filling
77Tempeh-Broccoli Stir-Fry with Almond Butter Sauce and Sesame Seeds
38Mini Collard Wraps with Hummus, Roasted Veggies & Hemp Seeds
78Rainbow Veggie Nori Rolls with Coconut Aminos and Sesame-Ginger Slaw
39Curried Chickpea and Kale Bowl with Tahini-Yogurt Sauce
79About the Author
40Grass-Fed Beef & Veggie Meatballs with Roasted Garlic Cauliflower Mash
