Chiropractor & Functional Medicine Headquarters
Dr. Steve Alukonis DC, DABCO
401 N Wickham Road Suite U
Are you looking for easy recipes while you are on Repairvite? There are many foods you can enjoy while on Repairvite and here are just a few! The Paleo Diet is very similar to the lifestyle you’ll be leading while you’re on Repairvite. There are many good books, cookbooks and websites that may help you that focus on the Paleo Diet.
Breakfast will be a challenge for most Repairvite patients since eggs, bread, and grains are not allowed during Repairvite. Please think “outside the box” as you plan non-traditional breakfasts!
Sweet Potato Breakfast
1 cup cooked sweet potato pumpkin spice, to taste
Cinnamon, to taste
Mash up the sweet potato and add the spices to taste.
1-1/2 cups unsweetened applesauce cinnamon, to taste
4 Tbs raw, chunky almond butter dash of nutmeg (optional)
2-3 Tbs raw, unsweetened canned coconut milk
Combine all ingredients in a small pan over medium heat, stirring often until all is thoroughly combined and warm.
Add fresh or dried fruits and/or nuts for additional texture and flavor.
Slow Cooked Almond Apple Cereal
2 Apples, peeled and shredded 3 cups water
3 Cups of Almond Meal 1 Tbsp cinnamon
Peel and shred the apples. Place them in slow cooker.
Add remaining ingredients and stir well.
Cover and cook on low for 6 hours.
Serve with splash of coconut / almond milk, honey and fresh berries
Banana Almond Pancakes
2 bananas fresh or frozen blueberries
2 flax eggs* ¼ cup almonds, chopped
1 Tbs coconut flour 1 tsp coconut oil
1-2 Tbs almond butter dash of sea salt (optional)
*To Prepare Flax Eggs: To make 2 flax eggs, use 2 T flax meal (ground flaxseed) + 6 T warm water. Whisk together and place it in the fridge for a minute or so. It will become gummy like an egg and can be used for baking.
Mash bananas in a bowl.
Add the eggs, coconut flour, almond butter, blueberries, and nuts and salt, and whisk until well blended
Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
Pour small discs of batter onto the hot pan (around 3-4″ around). They’ll be easier to flip if you keep them from the edges of the pan.
Flip when batter loses its “tackiness” around the edges.
Cook other side slowly over medium heat until fully cooked.
Reapply oil to the pan after each round of pancakes.
Paleo Breakfast Cookies
¾ cup almond meal 1 tsp vanilla
¼ cup dried coconut 1 tsp cinnamon
5 Tbsp coconut oil ¼ tsp salt
1 Tbsp molasses or honey ¼ tsp baking soda
Melt coconut oil or butter together with molasses or honey and vanilla.
Mix dry ingredients together and mix into the wet ingredients with a spatula.
Form balls on parchment lined baking sheet and press with a glass or your hand to make circles.
Bake at 350 for 6-10 minutes. Allow to cool completely before taking off cooking sheet or they will break.
6 oz. almond milk ½ to 1 banana
½ cup strawberries, fresh or frozen 1 T almond butter (optional)
½ cup blueberries, fresh or frozen 2 T plant-based protein powder (optional)
6-8 ice cubes
Blend and enjoy.
Berries + Greens Smoothie
1 cup frozen berries (blueberries, raspberries, etc.) 1 T coconut oil
1 to 2 loosely-packed cups of spinach 2 T plant-based protein powder
2 cups coconut milk
Blend until smooth.
Keepin’ It Smooth Smoothie
1 avocado Unsweetened almond milk
5 ounces frozen peaches 2 pitted dates
1 handful of raspberries 2 T plant-based protein powder
1 handful of hemp seeds 1 T ground flaxseed (optional)
Blend and enjoy!
Quick Snack Mix
2 tsp dried blueberries 2 T roasted almonds
2 tsp sesame seeds
Toss together and enjoy.
Perfect for traveling!
Ultimate Snack Mix
2 tsp. dried cranberries 2 T roasted almonds
2 tsp pumpkin seeds 2 tsp Enjoy Life vegan chocolate chips
Toss together and enjoy.
Perfect for traveling.
Seasoned Roasted Pumpkin Seeds
Seeds from 2 medium pumpkins (or 3-4 Tablespoons) 1 tsp celery salt
1 T olive oil 1 tsp ground cumin
Heat oven to 300° F. Remove the seeds from the pumpkins. Discard the pulp.
Spread the seeds (no need to rinse them) evenly on an ungreased baking sheet. Bake until dried, about 1 hour.
Toss the seeds, olive oil, celery salt, and cumin in a large skillet. Cook, stirring occasionally, over medium heat, until the seeds are lightly toasted, about 3 minutes.
Curry Roasted Chickpeas
1 ½ tsp olive oil ½ tsp curry powder
½ cup rinsed, drained and dried organic chickpeas (canned) Pinch of cumin, garlic powder and sea salt
1 Heat olive oil in saucepan over medium –high heat.
2 Add chickpeas and cook 5-7 minutes, flipping frequently.
3 Toss with curry and pinch of cumin, garlic powder and sea salt.
Salad Dressing Recipes
There are no commercial/ready-made salad dressings that are safe to consume while on Repairvite. You will need to make your own salad dressings, which will be full of flavor, healthy antioxidants!
Raw Almond Mayo
Makes about 1 cup
1/2 cup soaked almonds (soak almonds for 8 hours and drain) ½ tsp salt
1/2 cup water ¼ tsp ground pepper
Juice of 1/2 lemon ½ to ¾ cup olive oil
1/4 teaspoon dried mustard power 1-3 tsp agave or stevia (optional)
Place all the ingredients except the olive oil in a blender and blend until very smooth.
With blender still on, carefully and slowly pour a thin stream of olive oil through the opening in the blender’s cover. Start with 1/2 cup of oil and continue until you reach the right consistency, up to 3/4 cup.
Taste and adjust seasonings, adding more lemon juice or some apple cider vinegar if you want more tang and the agave/sugar if you want sweetness.
Vegan Ranch Dressing
Makes 1 ½ cup
1 cup Raw Almond Mayo (see recipe before this one) ½ tsp dried dill weed
½ c Coconut Cream* ½ garlic powder
½ tsp Dried Chives ½ onion powder
½ tsp Dried Parsley salt and pepper, to taste
*To obtain coconut cream, simply refrigerate 1 can of full-fat canned Thai Kitchen Unsweetened Coconut Milk for at least 24 hours. Coconut cream will separate and solidify on top of coconut water. Scrape cream from top and measure ½ c for this recipe.
In large mixing bowl, mix together mayonnaise, coconut cream and spices. Refrigerate for at least 1 hour before serving. Store remaining dressing in refrigerator for up to 3 weeks.
Zesty Lemon Salad Dressing
1 cup organic cold pressed extra virgin olive oil Juice of 1 lemon, or more to taste
1/2 cup blanched almonds Pinch of sea salt or himalyan salt
4 cloves of fresh garlic
Throw everything in your blender and puree until smooth and creamy.
Add in more lemon juice, garlic and salt to taste until you reach your perfect blend.
Homemade Balsamic Vinaigrette Dressing
1/2 cup cold pressed extra virgin olive oil 1 T coconut sugar, or more to taste
2 Tbsp balsamic vinegar to taste at the end Pinch of sea salt or himalayan salt
1 Tbsp of freshly squeezed lime juice or more to taste Freshly ground pepper, to taste
Place all the ingredients (except the vinegar) in your blender and pulse until well combined.
Now add in the vinegar gradually to taste.
Basic Homemade Vinaigrette
3/4 cup cold pressed extra virgin olive oil 1 tsp finely chopped parsley
3 – 4 tsp raw apple cider vinegar or white wine vinegar 1 T coconut sugar
1/2 Tbsp dijon mustard Pinch of sea salt or himalayan salt
1 clove fresh minced garlic Freshly ground pepper, to taste
Place all the ingredients in your blender (except the vinegar) and pulse until well combined.
Gradually add in the vinegar to taste.
Homemade French Dressing
Makes about 3/4 cup, and will keep in a glass container in the fridge for a week.
1/2 cup cold pressed extra virgin olive oil 1 clove fresh minced garlic
1 – 1 1/2 Tbsp raw apple cider vinegar to taste at the end 1 tsp dried mixed herbs
1 Tbsp lemon juice Pinch of sea salt or himalayan salt
1 tsp dijon mustard Freshly ground pepper, to taste
Put everything in your blender (except the vinegar), seasoning, and herbs, and pulse until well combined.
Add the vinegar and seasoning to taste. Then stir in the herbs.
Homemade Italian Dressing
1/2 cup cold pressed extra virgin olive oil 2 T freshly chopped parsley
1 Tbsp aged red wine vinegar, or more to taste at the end pinch of sea salt or Himalayan salt
1 fresh clove of fresh garlic finely minced Freshly ground pepper, to taste
Place the oil and garlic in your blender and pulse together for just a couple of seconds.
Gradually add in the vinegar to taste, and then season, and stir in the parsley.
Strawberry Vinaigrette Dressing
Makes 8 servings of 2 T each
1/2 c. sliced strawberries salt and pepper, to taste
1 tsp. mustard stevia, to taste
2 Tbsp red wine or balsamic vinegar (check carb counts) ½ c olive oil
Puree strawberries in a blender or food processor.
Add remaining ingredients except olive oil and blend. Add the olive oil and blend until creamy.
Taste and adjust seasonings, if necessary.
For more recipes, visit these sites.
The Spunky Coconut
My Whole Food Life
Just Eating Real Food
Dr. Steve Alukonis DC, DABCO
**NEW OFFICE LOCATION**
Merritt Island Office
2235 North Courtenay Pkwy Suite 4A
Merritt Island FL, 32952