Sweet Potato Turkey Burgers (Yam Burger)

CORE diet – makes about 12 patties


  • 4 T. sesame oil
  • 1 tsp. sea salt
  • 1 large onion – finely chopped
  • 2 cloves garlic – minced
  • 2 tsp. fresh ginger root – grated (or 1 tsp. dry)
  • 1 celery stalk – finely chopped
  • 1 large carrot – finely grated
  • 2 T. tamari or soy sauce
  • 4 leaves kale – chopped or ½ cup finely chopped broccoli
  • 1 lb. lean ground turkey or chicken
  • 1 large sweet potato – grated
  • ¾ cup coconut flour or flour of choice
  • 2 eggs


  • Preheat oven to 375° F.
  • In a large pan sauté onion, garlic and ginger in the sesame oil until
  • Add in the carrots, celery and tamari.
  • Turn the heat to low and add the kale once the veggies are just about ready and allow the kale to be softened.
  • In a large mixing bowl, mix the cooked vegetables with the ground meat, sweet potatoes, flour and eggs.
  • Fill lined cupcake pans with the mixture or use a well greased loaf pan.
  • Bake for approx 30 minutes.


Cauliflower and Bean Tabouli

ADVANCED or CORE diet – (See note at bottom)


  • 2 cups cauliflower pieces
  • 1 cup chopped parsley
  • 1 cup cooked grain such as millet, quinoa, barley or brown rice
  • ¼ cup of chopped fresh mint
  • ⅓ cup red onion, finely chopped
  • 1 cup chopped tomatoes
  • 1 cup chopped cucumbers
  • 1 cup cooked beans  (adzuki beans, black beans)
  • ½ cup freshly squeezed lemon juice
  • 4 Tablespoons olive oil
  • ½ tsp. cumin
  • salt and pepper to taste


  • In a food processor, pulse the cauliflower until it is the size of rice and set aside.
  • Next, put the parsley and mint leaves in the food processor until
  • Put the shredded cauliflower in a large bowl with the grain of choice.
  • Add the parsley, mint, onions, tomatoes, cucumbers and cooked beans.
  • Combine the lemon juice, olive oil, cumin, salt and pepper.
  • Pour over the salad and mix well.
  • The salad can be stored up to 4 days in the fridge.
  • Note: If you are on the advanced diet, remove the cup of grains.

they are finely shredded.

Coconut Quinoa Salad

CORE diet


  • 4 cups cooked quinoa
  • ¼ cup finely chopped onion
  • large carrot, grated
  • 1 red pepper finely diced
  • 1 Tbls. Coconut oil
  • 3 tsp. curry powder
  • 2 cups coconut milk
  • 1 cup of cooked beans or chick peas or peas
  • handful of shredded coconut (unsweetened)


  • In a large pan, sauté onion, carrot, and pepper in the coconut oil until slightly soft.
  • Add the curry powder, and blend with the vegetables.
  • Add the coconut milk, the beans and coconut.
  • Blend all ingredients together thoroughly, remove the pan from the stove.
  • Note:  The salad can be served warm or cold. Sprinkle with additional coconut if desired.


Vegetable Pumpkin Seed Muffins ADVANCED diet


  • 3 cups grated zucchini
  • 1 cup sundried tomatoes (packed in oil)
  • 4 cloves garlic
  • 1 cup raw pumpkin seeds + extra to sprinkle on muffin top
  • 4 eggs
  • 4 tablespoons flaxseed meal
  • 1/2 cup tapioca flour
  • 2 tablespoons coconut flour
  • 2 teaspoons dried Italian spice
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon each of salt and pepper


  • Grate the zucchini and squeeze out the extra moisture.
  • Combine the tomatoes, pumpkin seeds, and garlic in the food processor  until well blended, then, add to the zucchini.
  • Whisk the eggs and add to the vegetable mixture.
  • In a separate bowl, mix together the remaining dry ingredients, then add to the wet mixture and blend well.
  • Divide the mixture into a well greased muffin tray (for 12).  Sprinkle the tops with some additional pumpkin seeds.
  • Bake at 350 F. for 30-35 minutes until toothpick comes clean from the center and the muffins are springy to the touch.

Korean Vegetable Noodle Salad



  • 1 package sweet potato vermicelli
  • 5 tablespoons gluten-free tamari sauce, divided
  • 7 tablespoons sesame seed oil, divided
  • 1 tablespoon xylitol
  • 2 cloves minced garlic
  • 2 cups mushrooms, sliced and diced
  • 1 red pepper, thinly julienned
  • 2-3 carrots, julienned
  • 4-5 green onions, thinly sliced rounds
  • 4 cups chopped spinach
  • 1-2 teaspoons sriracha sauce


  • In a large saucepan, cook the vermicelli according to directions and drain water.  When noodles are cool to the touch, use kitchen shears to cut the lengths in half.  Toss with 2 tablespoons each of the sesame seed oil and the tamari sauce.
  • In a large wok, heat 2 tablespoons of the sesame seed oil and sauté the garlic until soft.  Add the mushrooms, pepper, carrots and green onion and sauté about two minutes, until the peppers are tender but still crisp.  Add the spinach and sauté until wilted.
  • In a large bowl, combine the vermicelli, vegetables with the remaining 3 tablespoons each of tamari sauce and sesame sauce, xylitol and Sriracha sauce.

Note: You can make this recipe with other vegetables such as bok choy, bean sprouts, or Chinese cabbage. Also, a small handful of peanuts and/or sesame seeds tossed into the salad add a nice “crunch” and extra nutrition.

Grilled Vegetable Salad



  • 1 large eggplant
  • 2 zucchini
  • 1 green pepper
  • 1 red, yellow or orange peppers
  • 1 red onion
  • several tablespoons red wine vinegar for grilling
  • several tablespoons olive oil for grilling
  • 1 large tomato, chopped
  • 6 cups loosely packed, bite sized spinach (or kale)
  • 3/4 cup crumbled feta

Dressing – Combine the following ingredients:

  • 2 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1/2 teaspoon dried basil

Cut eggplant, zucchini and red onion into 1/4 inch slices.

Core the pepper and slice into quarters. Brush a mixture of about 3 tablespoons each of the olive oil and red wine vinegar on each side of the prepared vegetables.  Place vegetables on a cookie sheets and grill in 350 F. oven, until the vegetables are cooked and start to blacken.  Cool and cut into bite size pieces.

In a large bowl, combine the grilled vegetables, tomato, spinach and feta. Before serving, toss with dressing.

*For added crunch, have a mixture of seeds available to sprinkle on

Pesto Zucchini Pasta Salad

CORE diet


  • 4 small zucchini, julienned
  • 1& 1/2 cups diced tomatoes
  • 2 cups cooked green lentils
  • 1 cup cooked quinoa
  • 2/3 – 3/4 cups pesto
  • pinch of black pepper
  • grated parmesan cheese for sprinkling on top of salad

Use a spiralizer or julienned vegetable peeler for the zucchini.  You can also cut the zucchini by hand.

Combine the zucchini, tomatoes, lentils, quinoa.  Add the pesto and pepper and combine well.  For serving, have grated parmesan cheese available to sprinkle on top of the salad.


Barley & Lentil Bowls

CORE diet


  • 2 cups cooked barley
  • 1 cup cooked green lentils
  • 1 cup thinly sliced red peppers
  • 1 cup grated carrots
  • 1 cup sliced mushrooms
  • 3 tablespoons chopped dill ( 1 teaspoon dried)
  • 2 cups bite sized spinach


  • 3 tablespoons tahini (ground sesame paste)
  • 4 tablespoons rice vinegar
  • 4 tablespoons fresh lemon juice
  • 1 teaspoon grated ginger
  • 1 garlic clove, minced
  • 3 tablespoons hot water
  • salt and pepper to taste

To prepare the dressing, combine all of the dressing ingredients, except the water and salt and pepper. When smooth, add some water to thin out the dressing. Add salt and pepper to taste.

Combine the barley and lentils in large bowl. Layer the peppers, carrots and mushrooms on top.  Pour the dressings over the layers veggies, barley and rice. Top the salad with the spinach and dill.

Before serving toss all the layers together.

Note:  You can toss the layers together in advanced except the spinach may become a bit soggy.


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Mike M.

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