

REMEDY REPORT
JANUARY 2024 | Volume 3 | Issue 7

Happy New Year! Welcome to our first Remedy Report of 2024! In this edition, we ' re steering away from traditional New Year's resolutions and diving into simple, enjoyable ways to nourish your body and enhance your overall well-being. Enjoy!

OMEGA 3
Omega 3 is a fatty acid known to have many health benefits, including reducing inflammation, improving eye and heart health, and reducing symptoms of depression and anxiety.
ANCHOVIES
BRUSSELSSPROUTS
CAVIAR CHIASEEDS EGGS FLAXSEEDS HEMPSEEDS HERRING MACKEREL OYSTERS SALMON SARDINES SOYBEANS SPINACH
JANUARY 2024

Directions
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Volume 3 | Issue 7
Baked Salmon with Lemon Butter Cream Sauce
Ingredients
SALMON
Salmon fillets (skinless) - 5, about 150 g/ 5 oz each
Freshly squeezed lemon juice- 2 tablespoons
Olive oil- 1 tablespoon
Garlic cloves (minced)- 1
Dijon mustard- 2 tablespoons
Salt and Pepper to taste
LEMON BUTTER CREAM SAUCE
Unsalted butter- 1/2 cup
Garlic cloves (minced)-1 tablespoon
Heavy cream or half and half- 1/2 cup
Freshly squeezed lemon juice- 1-2 tablespoons, optional
Parsley (finely chopped)- 1 tablespoon
Ground black pepper- ½ teaspoon
Lemon slices, for serving
Preheat your oven to 425°F with the rack in the center.
1. In a medium bowl combine lemon juice, olive oil, garlic and dijon mustard. Mix well.
3. In the meantime, melt butter in a medium saucepan over low-medium heat. Add the minced garlic and saute until fragrant, about 20 seconds.
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Place salmon fillets into the skillet, pour the mixture over salmon fillets and rub. Season with ground black pepper and salt. Bake for 10-15 minutes in the preheated oven.
4. Pour in heavy cream and bring to a boil. The sauce should thicken a little bit.
6. Pour the sauce over the baked salmon and allow to rest for 5-10 minutes.
Take off the heat and stir in lemon juice if using. Garnish with parsley and season with black pepper and salt to your liking.
7.
JANUARY 2024

Directions
Volume 3 | Issue 7
Honey Balsamic Brussel Sprouts
Ingredients
2 1/2 lb. Brussels sprouts
1/3 cup olive oil
1 1/2 tsp. kosher salt, divided
1/3 cup honey
1/3 cup balsamic vinegar
1 Tbsp. Dijon mustard
2 cloves garlic, minced
1 tsp. red pepper chili flakes
3 Tbsp. butter, unsalted
Garnish: green onions and lemon zest
Preheat oven to 425°F and set a baking sheet to the side.
1. Trim the ends of the Brussels sprouts and then cut in half. Remove any flimsy leaves if necessary.
2. Toss Brussels sprouts in a large bowl with olive oil, 1 tsp. salt and black pepper until lightly and evenly coated.
3. Arrange Brussels sprouts, cut side down, on a baking sheet (use 2 baking sheets if needed if Brussels seem crowded). Roast in oven for ~20 minutes. They should be tender and deeply golden. Be sure not to flip Brussels while roasting.
4. Meanwhile make the honey balsamic sauce. Heat honey in a saucepan over medium-high heat until it honey begins to bubble, about 1-2 minutes.
5. Remove from heat and add in balsamic, Dijon, garlic, chili flakes, and the remaining 1/2 tsp. salt.
6. Return to medium-low heat, add the butter and cook until sauce thickens. About 5 additional minutes.
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7. Spoon glaze over roasted Brussels and toss to coat or serve sauce on the side. Garnish Brussels with lemon zest and green onions, if desired. Enjoy!
Here are a few delicious and nutritious recipes that can help you start your day!

Chocolate Chia Pudding
Ingredients
2 tablespoons cacao powder
2 tablespoons maple syrup
Directions
Orange Smoothie
Ingredients
1 teaspoon vanilla extract
1 cup milk (dairy or dairyfree)
1/4 cup chia seeds
In a medium-size bowl, add the cacao powder, maple syrup, vanilla extract, dairy-free milk and chia seeds. Whisk together until all ingredients are combined
1. Leave the mixture in the bowl for 15 minutes without stirring for the chia seeds to gel. After 15 minutes, whisk it together one more time. Cover the bowl and place it in the refrigerator overnight or a minimum of 4 hours. Top with fresh fruit, coconut, or whatever you’d like!

JANUARY 2024 Volume 3 | Issue 7

Green Apple Smoothie
Ingredients
2 Handfuls of Baby Spinach 2 Kiwis 1 Green Apple Directions
and de-seed apple
Peel kiwis
Mix all ingredients in a blender until smooth. Add water if needed.
Purple Beet Smoothie
1 tsp Agave Syrup 1 cup Frozen Mango 1/2 c Apple Juice Ingredients 1 Beetroot Juice of 2 oranges 1 Handful of Frozen Strawberries
1 Frozen Banana
tsp Acai Powder 1 Handful of Pomegranate

JANUARY 2024
Volume 3 | Issue 7
Here are a few protein packed recipes to help you find different ways to stay full and energized throughout the day!

Directions
Cinnamon Apple Breakfast Quinoa
Ingredients
1/2 cup quinoa
1 1/2 cups water
2 large apples
2 teaspoons cinnamon Honey
Peel and core both apples. Chop them into bite-sized pieces.
2.
1. Add quinoa, water and apples to a sauce pan. Bring to a boil, cover and reduce to simmer for 20 - 25 minutes. The apples will be soft and the quinoa will have absorbed the water.
Stir in cinnamon and transfer mixture to two bowls.
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3. Drizzle with honey and sprinkle with additional cinnamon (if desired). And enjoy!

Directions
eet Potato kpea Stew
Ingredients
2 tablespoon coconut oil
1 large onion, chopped
4 garlic cloves, minced
2 teaspoon smoked paprika
1 teaspoon ground cinnamon
1 teaspoon ground cumin
1/2 teaspoon chilli flakes
1- 14.5 oz can chopped tomatoes
2- 14.5 oz cans chickpeas
2 medium sweet potatoes, cut into 1-inch chunks
1- 14.5 oz can coconut milk
2 handfuls baby spinach
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1. Add all the spices to the pan and mix them in. Next, stir in the chopped tomatoes and cook for 1-2 minutes until the sauce thickens a bit.
In a large pan, heat the coconut oil and fry the onion over medium heat for 2-3 minutes until softened and slightly golden. Add the garlic and continue to cook for another 30 seconds until fragrant.
2. Next, add the chickpeas and sweet potatoes to the pan and pour the coconut milk over them. Mix everything well and bring to a boil. Lower the heat, cover with a lid and cook for 15 minutes until the potatoes are fork tender.
3. Add the baby spinach to the pan and cook for another minute with the lid on until it wilts. Serve over rice, quinoa, or with some crusty bread.
JANUARY 2024

Directions
1.
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Volume 3 | Issue 7
Flank Steak Tacos w/ Cilantro Chimichurri
Ingredients
STEAK
1/4 cup Dijon mustard
1/4 cup fresh lime juice
1 tbsp soy sauce
1 tsp Worcestershire sauce
2-1/2 lbs flank steak
CHIMICHURRI
2 cups minced cilantro (or parsley)
2-1/2 tbsps minced garlic (one in the jar works great)
2 tbsp minced fresh oregano
1/4 cup white wine vinegar zest of one lemon
1/4 cup fresh lemon juice
2 teaspoons red pepper flakes
3/4 tsp kosher salt
1/2 cup extra virgin olive oil
Add all marinade ingredients to a large Ziploc bag and let meat sit overnight in the refrigerator. Remove meat from refrigerator and bag 30 minutes prior to grilling.
In a medium bowl combine cilantro, garlic, oregano, white wine vinegar, lemon zest and juice, red pepper flakes and kosher salt. Whisk in olive oil.
3. Transfer the steak to a cutting board and let rest for 5 minutes. Slice thinly on the diagonal across the grain.
When ready to cook the meat, lift the flank steak from the marinade (discard the marinade) and place on the grill grate. Grill for about 10-12 minutes on each side. However, grilling time will dependent on the thickness and starting temperature of your steak, so it can vary by a lot ~ longer or shorter. Feel free to use the temperature probe and grill to medium-rare.
4. Warm the tortillas of your choice and serve immediately!
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