#1. Mango Salad (Core Plan Recipe)


Mango Mixture:

  • 2 mangos peeled and cut into thin strips
  • 2 red peppers peeled and cut into thin strips
  • ½ red onion-thinly sliced
  • ½ cup of thai basil (or 1 teaspoon of dried basil)
  • ½ cup mint (or 1 teaspoon of dried mint)
  • 2 tablespoons xylitol
  • 1 teaspoon of fish sauce
  • A bowl of spinach or lettuce
  • Chopped dry plain roasted peanuts.

Mango Salad Bedding:


  1. Mix the mango ingredients and let sit in the fridge for several hours for the flavours to meld.
  2. On a bed of spinach or lettuce, layer the mango mixture on top..
  3. Top with chopped roasted peanuts before serving.

(Note: For a dinner salad, top with grilled chicken slices)


#2. Indian Inspired Potato and Chickpea Salad

(Core Recipe)


  • ½ cauliflower, boiled and chopped into bite sized pieces  *
  • 4 sweet potatoes, boiled and peeled and sliced  *
  • 1 can chickpeas, drained and rinsed
  • 1 can lentils, drained and rinsed
  • 6 green onions, thinly sliced
  • 3-4 celery stalks, thinly sliced
  • 6 tablespoons cider vinegar
  • 2 tablespoons Dijon mustard, (grainy if available)
  • 2 small cloves garlic, minced
  • 1 teaspoon freshly grated ginger
  • 2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 2 teaspoon coriander
  • 1/2 teaspoon curry powder
  • 2/3 cup olive oil


  1. For the vinaigrette, whisk together the vinegar and spices.  In a thin stream, gradually whisk in the oil.
  2. In a large bowl, combine the cauliflower, sweet potatoes, chickpeas, lentils, green onion and celery, then toss with dressing.
  3. This recipe makes a generous amount of potato salad.  Use the remaining salad for lunches.
  4. The white potatoes can be substituted for cooked cauliflower but it will increase you carb intake.

#3. Freezer Mango Cream Pie

(Core Plan Recipe)



  • ¼ cup cocoa powder
  • ½ cup nuts – almond, cashew, walnut, pecan or hazelnut
  • ½ cup unsweetened coconut, shredded
  • 1 cup pitted dates


  • 2 cups chopped mango, (if using frozen, allow to thaw)
  • 1 cup raw cashews
  • 2 tablespoons limes juice
  • 10 drops stevia to taste
  • ½ cup coconut oil, melted
  • ½ cup full fat coconut milk
  • Pinch of salt


  1. In a food processor, combine the crust ingredients and blend until the crumbs bind slightly together. (Place a little in the palm of your hand, and make a fist to see if it combines together.)
  2. Pat the crust “dough” into the bottom and partially up the sides of a pie plate. Reverse 1-2 tablespoons of the pie crumbs to decorate the top of the pie.
  3. For the filling, add all the ingredients to a food processor and blend until the filling is smooth in texture, like pudding.
  4. Pour the filling into the pie shell.
  5. Sprinkle the remaining 1-2 tablespoons of crust on top.
  6. Place the pie in the freezer for at least 4 hours until the filling becomes firm.

#4  Apple Almond Grain Salad (Core Plan Recipe)



  • 4-5 cups mixture of cooked quinoa, brown rice and lentils
  • 2 large organic apples, diced into 1/4 inch pieces or shredded
  • 1/4 cup finely diced red onion
  • 1 large carrot, shredded
  • 1 cup chopped broccoli
  • 2 stalks of celery, chopped


  • 1/2 cup olive oil
  • 1/4  cup apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon cumin
  • ½ teaspoon ground coriander
  • 1/2 teaspoon Herbamere salt ( or sea salt)
  • 1/4 teaspoon turmeric


  • 1/2 cup chopped walnuts or pecans, toasted


  • In a large bowl, combine all the ingredients for the salad.
  • Blend the ingredients for the salad dressing until mixed thoroughly.
  • Pour the dressing over the salad and combine.
  • Top with the toasted almonds before serving.

#5. Pea Pesto Cucumber Bites

(Advance Plan Recipe)


Pea Pesto:

  • 2 cups frozen peas, thawed
  • 1 large clove or 2 small cloves garlic, minced
  • 1/2 cup parmesan cheese, grated
  • 1 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/3 cup olive oil

For the Bites:

  • 1 large cucumber sliced – will make at least 20-25 pieces
  • Small pieces of sundried tomatoes or pieces of pickled peppers/ pimentos


  • In a food processor, add all of the ingredient for the pea pesto, except the olive oil.
  • As you begin to blend the ingredients, slowly pour in the olive oil.
  • If the pea pesto is too thick, add a small amount of olive oil at a time until you get the desired consistency.
  • Pipe the pea pesto onto the sliced cucumbers, then decorated each canopy with the tomato or pepper piece.
  • Refrigerate until serving.
  • Note:  The remaining pea pesto can be used as a dip for vegetables and crackers.


#6. Layered Goat Cheese Dip (Advance Plan Recipe, Core With Crackers)


  • 1 large package plain goat cheese (10 oz)
  • 1/4 cup plain yogurt
  • 3 green onions, thinly sliced with green stem included
  • 3 teaspoons lemon juice
  • 1/2 cup pesto
  • 1/2 cup sundried tomatoes
  • 1/2 cup toasted slivered almonds


  • Combine the goat cheese, yogurt, lemon juice and green onions and blend well.
  • Line a small sized mixing bowl with plastic wrap.
  • Scoop 1/2 of the goat cheese mixture into the bowl lined with plastic.
  • Covered the goat cheese with 1/2 of the pesto, then 1/2 of the tomatoes.
  • Repeat one more time with each of the layers.
  • Place another piece of plastic wrap over the top of the bowl and place in fridge for at least 5-6 hours
  • To serve, invert the contents of the bowl onto a serving dish and sprinkle the top with the toasted slivered almonds
  • Serve with a healthy cracker

#7. Spicy Cauliflower “Chicken Wings”(Advance Plan Recipe)


  • 1  large head of cauliflower
  • 2-3 Tablespoons of avocado oil for baking

Breading for the cauliflower:

  • 1/2 cup chick pea flour
  • 1/2 cup almond flour
  • 1/2 cup water
  • 1/2 cup almond milk
  • 1&1/2 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika (smoked is best, if you have it, if not, regular)
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper

Wing Sauce:

  • 1 cup Frank’s Red Hot sauce
  • 2 Tablespoons butter
  • 2 teaspoons white vinegar
  • ½ teaspoon Worcestershire sauce


  • Wash and cut cauliflower into bite size pieces
  • In a large bowl, blend all of the breading ingredients until smooth.
  • Add the cauliflower pieces to sauce and stir until all the pieces are well covered.
  • Place the breaded cauliflower pieces on a cookie pan lightly oiled with the avocado oil.
  • Bake around 15 minutes at 425 F., turning the pieces 1/2  way through baking. Remove from oven.
  • In a small saucepan, add the wing sauce ingredients and heat until mixed.
  • Spread the sauce over the breaded cauliflower, then return to the oven for another 10 minutes.
  • Remove from oven. Best served when removed from the oven as the cauliflower will still be crisp.

Cooling Fruit Pops Ingredients: -1/2 cup 3.5% MF plain yogurt -1 cup fresh or frozen fruit of choice. -Vanilla liquid stevia drops – 2-3 droppers full, to taste -3 tablespoons cocoa powder – optional Directions:      1. Blend the ingredients in a blender, then freeze in moulds.      2. Make bit size moulds to pop in your mouth on hot days or fill conventional popcicle moulds. *I used raspberries with yogurt; blueberries with yogurt; and strawberries and chocolate baking powder with yogurt. The combinations are endless. You can also substitute full fat coconut milk for the yogurt

Salmon Burgers


  • 2 cans wild salmon (@ 213 grams each), well drained
  • 3 large eggs
  • 3 tablespoons lemon juice
  • 4 tablespoons almond flour + more for coating
  • 1/2 teaspoon sea salt and 1/2 teaspoon pepper
  • 2 & 1/2 cups of shredded and diced vegetables of choice,(i like to use diced onions, diced celery, diced spinach, shredded carrots, shredded zucchini


  • Saute the diced vegetables in oil until soft. Allow to cool slightly.
  • In a large bowl, combine the salmon, eggs, lemon juice, almond flour, salt and pepper and vegetables. Combine well.
  • Line a baking sheet with parchment paper.
  • Scoop 1/4 cup of the salmon mixture at a time and form into a patty. Coat both sides with a dusting of almond flour. The recipe should make approximately 10-11 patties.
  • Bake in oven at 400 F. for approximately 10-15 minutes. Allow the patties to cool slightly before handling.

Mushroom Burgers


  • 2 cups mushrooms, roughly chopped
  • 2 cups eggplant, roughly chopped
  • 3-4 stalks of celery, chopped
  • 1/2 cup walnuts
  • 1/4 cup ground flax seed
  • 1-14oz can of kidney beans
  • 1 cup healthy grains of choice ( I used a wild and brown rice combo)
  • 3 tablespoons nutritional yeast
  • 1 teaspoon dried thyme
  • 1 teaspoon Herbamare seasoning
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon black pepper
  • almond flour (or another healthy flour of choice)


  • Saute the mushrooms, eggplant and celery in some olive oil until soft.
  • In a food processor, combine the softened vegetables and the remaining ingredients, except the almond flour. Pulse the ingredients until combined.
  • Do not puree, leave some chunks.
  • Scoop the blended ingredients, 1/4 cup at a time and form into burgers. The dough will be somewhat sticky. Using slightly wet fingers will help.
  • Dust the burgers with almond flour, then place on parchment lined baking sheets. You should get around 12 burgers.
  • Bake at 375 F. for about 30 minutes.

If you would like the burgers crispier, you can quickly pan fry them after they are baked.


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Dr. Jeff, Linda and Mitch are incredibly passionate about their work and sharing their knowledge about how to continuously improve your lifestyle for... read more

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Being the the athletic sort I have had no shortage of visits to the chiropractor ... BUT ... as in any profession I have experienced hacks and a rare... read more

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Mike M.

Had a very positive experience at this practice. I had a lot of back stiffness, and the treatment I received here help significantly. Dr. Jeff was very knowledgeable and respectful. For those few who are posting hateful reviews this past month because news apparently surfaced that this doctor is “anti-mask,” take it with a grain of salt. These reviews are based solely on what these people heard or read somewhere, and not on actual first-hand experience as a patient. This is no different than reviewing a restaurant stating that they have terrible food, without actually trying their food.

Deb W.

Dr. Jeff, Linda and Mitch are incredibly passionate about their work and sharing their knowledge about how to continuously improve your lifestyle for the best quality of life. I have been seeing Dr. Jeff for over 25 years and he has eliminated my need for pain medication and has allowed me to live life as a 20 year old, rather than than a typical 50 year old. I recommend him and his practice to anyone with a desire to improve their life for years to come.

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