Here's how this course works:

1. Each week the course is broken down into certain types of nutritional education and new culinary practices. First, listen to the audio program so that you can get an idea of what you will be making and, most importantly, why.

2. Next please read the articles that you were instructed to read so that you can become further educated. Also look over the course curriculum and get a good idea of what you would be working on that week.

3. Next, look at the recipes and the shopping list and begin to make a plan to integrate the week's homework into your life.

4. Take a look at your life and analyze your week ahead. Schedule in time to prepare your shopping list, to shop and to prepare the food instructed for that week.

5. during the week make sure you listen to that she went on you. This may answer some of the questions you might be having and/or give you a heads up on things you haven't even thought of yet.

6. Important! Please do not lose your momentum. It could be that something happens in your life and you get too busy and you drop a week or two. This is not good because once you lose your momentum it is hard to pick up again.

7. If this happens to you for the week curriculum, and the instructions are too much for you to accomplish in one week, then look at your life and plan for what will work for you personally. In other words, it could be that one week of the Dietary Makeover should perhaps take you two weeks, or even three or four. That is okay.

8. What is vital here is that you continue going and do not lose your momentum.

9. There is a lot here in this course and once you complete it you will have the most fabulous foundation for an excellent diet for life. The course was created for a specific reason in this order. If you feel a need to jump around and get acquainted, I totally understand. But please do follow the instructions and keep it going. Congratulations, you have taken the first step.

This form is to help you discover what your health and weight management goals are. Fill it out before you get started and then review it again after the four week period, and/or, after you have completed the course.

Hear about Chef Teton's incredible, over 20-year health journey that has led to creating Essential Cuisine.

Since this course is not about learning a specific diet, I have created a sheet on what I would recommend for you as your "Do's & Don'ts" while you are taking this course. My purpose in designing this course the way that I did is to teach you a whole new way of eating, to offer you solid nutritional and Culinary instruction.

While you are taking the course and until you learn all the methods that will serve you, I suggest that you follow some guiding principles. The "Do's & Don'ts" are really an outline of all the great food you can eat from the Earth and not the factory. Once you accomplish fulfilling this type of dietary practice you will most likely gain tremendous health and vitality as well as weight loss. When you are complete with the course, and if you still want to lose weight, then you can go on a more specific diet plan where you cut your serving sizes. This way you will already have gained the knowledge and skills to have a great diet to last year lifetime. There will be no more yo-yoing!! Congratulations!

Chef Teton's Dietary Makeover Resources

Food

Sea Veggies

www.SeaVeg.com

Maine Coast Sea Vegetables, Inc.
3 George's Pond Road
Franklin, ME 04634 USA
Phone: 207-565-2907
Fax: 207-565-2144
Email: info@seaveg.com

Kefir Starter/Coconut Oil & Butter/Great Food

Wilderness Family Naturals

www.WildernessFamilyNaturals.com

Toll Free: 800-945-3801
Local: 218-226-3985
Fax: 218-226-3303

Celtic Sea Salt and other wonderful products

www.celticseasalts.com

1-800-867-7258

Flax Oil/Greens/Fish Oil Supplements

Barleans (Receive a 20% discount when you order through this link)

http://www.chefteton.com/recommended-products/

Superfoods/Cacao/Goji Berries, etc.

Sunfood Nutrition

http://www.chefteton.com/recommended-products/

Vegan Protein Powders - SunWarrior -

http://www.chefteton.com/recommended-products/

Equipment

The Best Food Processor - Vita Mix (order through this link and receive free shipping)

http://www.chefteton.com/recommended-products/

Supplements

Vitality Herbs & Clay (Michael King)

If ordering mention coupon code “Teton” for a free gift.

Vitality Herbs & Clay, LLC
729 Walker Ave., Ashland, OR 97520
541-482-9633 or 9635
Fax: 503-715-4882
VitalityLLC@gmail.com
http://www.VitalityHerbsAndClay.com

Southwest Nutraceuticals for Systemic Enzymes

http://www.SWnutra.com

1-800-959-8872

Neprinol's advanced vegetarian formula is up to 10 times stronger than the leading animal formulas!
Reduce scar tissue, pain, and inflammation...naturally.

Here are all the recipes used in the Dietary Makeover. They have photos included. We have also created a recipe document that does not have the photos. This is just for your own personal use in case you are printing them at home and don't want to use a lot of color ink.

Note* The recipes are also broken down into each week's homework. As you get into the course you will see each weeks recipes with photos and without photos available to you.

Here are all the recipes that do not have pictures attached for your convenience in printing.

Chef Teton talks about kitchen equipment for raw, cooked and cultured food.

Welcome! Here's the summary of week one that goes over all the recipes you'll make and their amazing health benefits. Enjoy!

P.S. Someone asked me my recipe for almond butter. Here it is.

All it takes is a minimum of 3 cups of almonds (raw, soaked and rinsed or roasted) into the Vita Mix. Some recipes call for using a little oil (coconut oil would be good), but it is not necessary. You must use the tamper and blend on high speed while continuing the press down and around with the tamper. The almonds will get hot since it takes a few minutes, so you may want to stop and let it cool and then start up again. This may take some time. Blend until chunky/smooth consistency. Place in jar, cover and refrigerate. Yum!

This pdf covers your homework, recipes, along with health information.
This week's topics are:

• Cultured Vegetables
• Kefir
• Mineral Mixture
• Green Smoothie
• Coconut Oil/Butter

Here's your shopping list for week 1. Enjoy!

Here are the recipes for the first week of the course materials.

These are printer friendly recipes for week 1.

These are nutritional articles that have been written specifically for your information. It is important that you read them so that you will understand the value of these foods and "why" I have included them in this course. This is the great way for you to become empowered by knowledge.

This video give you an overview of some of the foods that I love to use. Of course, manufacturing and food artisans are coming up with new products all the time. But this will definitely give you a good idea of my favorite things and why I use what I use. There might be new products on the market now though that are just as yummy. Make sure you learn to read labels and become knowledgeable about what is inside the jar or the package of the food that you are buying.

Learn to make cultured (fermented) food at a fraction of the cost from store-bought. It can be very inexpensive to eat super healthy.

In this video you will learn how to make Kefir. In the video I use raw cows milk. But you can make Kefir with the same type of starter for many different kinds of milk.

Re-mineralize your body. Minerals are so vital to your health. Learn an easy, tasty way to get more minerals in your diet. Susan also shows you some healthy salts.

Here's a way to get those five servings of veggies in each day that make you glow!

New ideas to make veggies more tasty.

In this video I show you how to make a basic juice. At the time it was filmed I used a particular juicer, called a Champion Juicer. Since then so many other users have come on the market and some of them are much more superior. This video provides a good recipe though, and hopefully inspires you to make more green smoothies and more juice.

Listen as Susan answers frequently asked questions for week 1, as well as provides an abundant amount of additional information.

Here's Week 2 of Your Dietary Makeover

Welcome to "Fats" week! You'll get the skinny on why fats will help your skin, brain, energy and so much more.

In this call Chef Teton speaks about oils and mentions what oils are healthiest.

She also discusses sauces and dressings, along with seed powders, grains, and legumes. There will be super simple recipes that are healthy and tasty.

Here's the homework pdf download below for week two:

• Harvest Cultured Vegetables

• Raw Fats & Oils

• Nut & Seed Milks

• Grains

Essential Cuisine - Dietary Makeover

Shopping List - Week 2

Please use organic as much as possible.

(There's a pdf below if you want to print it out.)

Purchase one or more of the above oils. Depending on the amount of people you are feeding, and how many dressing/sauces you will be making.

Flax Oil (order through Chef Teton website or call: 800.445.3529

Omega Man

Essential Woman

High Lignan Flax Oil

Styrian Pumpkin Seed Oil

800-630-5766

www.AustrianPumpkinOil.com

Olive Oil – Extra Virgin (EVOO)

Vegetables– try something new. Don’t purchase too many vegetables unless you know you will eat them all. Try to get them fresh.

Ingredients for Sauces: Golden Elixir, Carrot Vinaigrette & Savory Sauce:

Sesame Tahini (raw or roasted - unsalted is best)

Tamari (wheat free low sodium) or Shoyu (both are salty seasonings)

Lemons

Sea kelp

Apple Cider Vinegar (raw with the Mother – Braggs is one of the best)

Braggs Liquid Aminos

Garlic

Ginger

Sea Salt or Himalayan

Nuts and Seeds for Seed Milks – Pick from the following list:

Pumpkin Seeds

Sesame Seeds (hulled)

Almonds

Sunflower Seeds

Buckwheat

Hemp Seed Granules

Flax Seeds

Walnuts

Sweetener of choice (honey, maple syrup or enjoy just plain)

Store nuts and seeds in airtight container in refrigerator or freezer.

Here are the recipes for week two. There's also a pdf with photos, and a pdf in black and white without photos in the next lecture, in case you wish to print out the recipes.

Week Two:

Sauces & Dressings, Seed Milks, & Grains

Here are the printer friendly recipes for week 2.

Learn how to make fabulous nut or seed milks. There's also an amazing almond soup.

Then find out how to make almond "cheese."

Yummy dressings to make your veggies taste great!

Learn about organic wine.

Video on grinding seeds to powder to sprinkle on foods. Create a dimension of flavor that you'll absolutely enjoy. Will make your vegetables taste so much better.

Discover quick, healthy snack and light meals you can make with toast.

Here's Week 2 of Your Dietary Makeover

Welcome to "Fats" week! You'll get the skinny on why fats will help your skin, brain, energy and so much more.

In this call Chef Teton speaks about oils and mentions what oils are healthiest.

She also discusses sauces and dressings, along with seed powders, grains, and legumes. There will be super simple recipes that are healthy and tasty.

Hear about sprouting, raw food pizza, dehydrating, sprouted grains, seasonings, spices and so much more! Yum.

This week's recipes may be some new foods for you.

• Sprouting-Legumes
• Sprouting-Nuts &Seeds
• Seed Cheese
• Dehydrating
• Blending - Raw Pizza
• Herbs & Kitchery

Here are the recipes for week two. There's also a pdf with photos, and a pdf in black and white without photos, in case you wish to print out the recipes.

Week Three Recipes:

Sprouting

Nuts, Legumes, Crackers, Soups & Pizza

Create living, tasty, super nutritious foods.

This pizza dough is one of the best raw food recipes. It works great as a bread substitute, and is perfect for foods other than pizza. Enjoy these easy to make pizza dough crackers for raw pizza and other yummy open faced sandwiches.

This is one of my favorite scrambler recipes. When you make it, you might come up with your own version using leftovers or other foods. Enjoy!

Squash is one of the best foods when just made plain. It just so happens that coconut oil is fantastic on squash and some sweet potatoes. Learn how, here!

Buckwheat is a fantastic grain that can be toasted or enjoyed raw. When used raw it must be soaked and sprouted. It is wonderful with seed milks or used for milks.

Quick, yummy recipe with avocado. This recipe is simple and shows yo a great way to enjoy cultured veggies. It is all about simple!

Many people ask, "what do I eat with cultured veggies". Here is one of the best ways to have a very healthy snack. Add tofu, cheese, egg or luncheon meat for a fantastic and simple meal.

members of the course ask questions that are common.

Week 4 overview. Thoughts, weight loss, energy, and pack-and-go ideas are discussed, along with this week's dessert recipes.

Chef Teton’s Essential Cuisine

Dietary Makeover

4 Weeks to a New You!

Week 4 Recipes

Desserts, Potatoes & Squash

~~~~~

Raw Cacao Truffles

1/2 cup Coconut Cream (sundried coconut meat ground into a

butter. Artisana makes a good one available in most

natural food stores, as does Wilderness Family Naturals

(.com).

3/4 cup water (warmed)

1 to 2 tsp vanilla

1/2 cup maple syrup

3 tbsp coconut oil

2 tbsp raw sugar or honey (more to taste)

1/2 tsp salt (more or less to taste)

Optional Additions:

Cacao Nibs

Nuts

Cayenne or Chili Powder

Flavored salts

Begin by blending the coconut cream and coconut oil in warm water.

Once blended, add maple syrup, sugar, salt or any seasonings. Blend until

creamy. Add cacao powder (carob can be substituted) through a sifter to

alleviate lumps.

Blend in a little at a time. Mixture will thicken to a point where it is difficult

to stir. If too dry, add a bit of water. Remember they will firm up when

refrigerated. They will also thicken a bit when the cacao nibs, coconut

and/or other nuts are added.

Roll into balls and press nuts or Golden Yukon Berry on top with slight

pressure. Chill. Best to serve at room temperature.

Truffles travel well, but remember to package in a container where they can

soften and still hold their shape.

Raw Cacao Mousse

2 cups ripe avocados (about 2)

1/2 cup + maple syrup

2-4 tbsp organic sugar (more for sweeter)

2 tbsp coconut oil (Barlean’s)

2 tsp vanilla extract

1 tsp balsamic vinegar

1/2 tsp salt to taste

1 cup pure unsweetened cocoa powder, make sure it is unsweetened

I pint fresh raspberries or strawberries

Handful - mint leaves for garnish

In a food processor, blend the avocados, maple syrup, sugar, coconut oil,

vanilla, balsamic and shoyu until smooth and creamy. Note: if the coconut

oil is hard, heat slightly, just enough to soften so it will mix easily/

Add cocoa powder slowly and blend until smooth (sifting as you add will

alleviate possibility of lumps).

Serve raspberries on top of Mousse as you desire and garnish with mint.

Great in champagne classes or anyway at all.

Store in fridge up to one week in airtight container. You can also freeze it up

to a month.

Coconut Cream Frosting

2 cups fresh coconut meat or dried coconut flakes

1/4 cup raw sugar

1 tbsp honey (sweeten to taste)

Slight sprinkle of salt

Blend until creamy.

If you don’t have fresh coconut meat, then use dried unsweetened coconut

flakes. Soak before hand so they are easy to blend.

Frost on top of mousse, then top with fresh sliced strawberries, raspberries

or blueberries.

Raw Oatmeal Cookies

2 cups oat groats

3/4 cup dates

1/2 cup dried raisins

1/2 cup walnuts

2 or 3 apples, grated

1/2 tsp salt

Optional: Cinnamon

No need for any soaking of groats, dates or raisins. It is good if you can soak

the walnuts for a few hours, but not absolutely necessary. Drain and rinse

after soaking.

Grind dry groats in a blender into fine powder. A food processor may work

as well.

Chop raisins and dates (remove pits from dates)

Grate apple on course part of grater (careful not to grate fine and make it like

applesauce).

Rough chop walnuts as desired.

Transfer groats to a bowl and add the raisins, dates, walnuts and apples. Mix

well. The dry groat powder will be soaked up by the apples. Add cinnamon

if desired.

Press into cookie rounds on a teflex dehydrator tray and dehydrate for about

10 hours and then remove teflex tray and turn for a couple more hours of

dehydrating. Dehydrate until the cookies reach your desired texture.

Use the juice of an orange or lemon to dip your fingers into when pressing

the dough into rounds. This works well to help keep your fingers from

sticking to all the dough.

Cookies can also be baked at a very low temperature in the oven on a

cookie sheet. You may want to turn them half way through the baking time.

These cookies are the bomb and work well for a travel snack. Enjoy!

* Recipe inspired by Juliano in his book “Raw”

Raw Banana Mango Pecan Pie

5 bananas

1 mango sliced (2 if small)

1 cup pecans (soaked in water for 1 hr)

1 1/2 cups pecans (not soaked)

6 oz filtered water

5-10 dates, soaked

1 tsp vanilla 1 heaping tsp raw honey (or more to taste)

dash Tamari or Nama Shoyu

Soak one cup of pecans in water

Fruit Crust

In a glass pie pan, arrange one layer of sliced bananas (2 1/2 bananas should

do it). Lay the banana slices in a spiral pattern with one slice slightly

overlapping the other until you have covered the entire pie pan. Put a layer

going up the sides of the pie pan as well.

Cut the mango into thin (1/4 inch) slices and layer over the banana.

Put another layer of bananas over the mango. Compress the fruit

down evenly with your hands. Set aside.

Pecan Cream Filling

Put 1 cup of soaked (drained) pecans, dates, 6 oz. filtered water and

vanilla into blender and blend into to a fine cream. Taste the cream,

and if it is not sweet enough for your taste, add more dates.

Pour the Pecan Cream Filling over the fruit in the pie pan. Put into

dehydrator at 95 F for 3 hours, or your oven at the lowest

temperature possible. If you are using an oven make sure you keep a good

watch on the pie. Depending on the temperature of the oven, it could be that

only an hour is need, perhaps even less. The idea is to get the mixture to

congeal and NOT cook.

Blend honey with just a little water and a dash of the Tamari or

Nama Shoyu. Toss the soaked pecans by tossing gently with the

honeyed water to coat the pecans. When the pie is ready, out of the

dehydrator or oven, place one layer of the honeyed pecans on top of the pie.

Place them in a circle inside a circle, artistically placed towards the center of

the pie.

Chill pie for one hour or longer before serving.

Keeps for a few days in the refrigerator.

Raw Pies

Apple Raspberry Pie (not shown above)

Crust

2 cups pecans (soaked for 1 to 2 hours if possible)

1 cup walnuts (soaked for 1 to 2 hours if possible)

3/4 cup pitted and packed, medjool dates (soaked to soften)

In a food processor, combine all ingredients until they become crumbly.

Press half of the mixture into a 9” pie plate.

Filling

2 cups raspberries, blueberries, or strawberries

6 medium sized apples, separated

12

1/2 cup pitted and packed medjool dates

1/2 cup raisins

2 tsp cinnamon

Sprinkle the berries over the piecrust.  Peel and core all apples.

Make a puree: In a food processor, puree 2 of the apples, dates, raisins and

cinnamon.

Pour this mixture into a bowl.

Chop the other 4 apples into chunks and then process into small chunks in a

food processor, making sure NOT to puree it into applesauce!

Add to the puree.

Spread this filling into the piecrust on top of the berries. Top with the

remaining piecrust, sprinkling it over the tip like crumble.

Pineapple Berry Pie

Nut Date Crust

1 cup Pecans (soaked and rinsed)

1 cup Walnuts (soaked and rinsed)

6 Dates (soaked- save soaking juice)

1/4 tsp Vanilla Extract

1/4 tsp Sea Salt

Combine above ingredients in a food processor with S blade until it balls up. Remove and

press into pie pan. Dehydrate for 5 hours or chill.

Pineapple Pudding Filling

1 cup Mac Nuts or Cashews (optional)

4 cups Fresh Pineapple (chopped)

3/4 cups Raw Honey or Maple Syrup

1/3 cup Fresh Lemon Juice

1 tsp Vanilla

1/2 cup Coconut Oil or Coconut Cream Concentrate

2 tsp Agar Agar (follow directions on package)

1/2 tsp Salt

Mix half the pineapple with all the ingredients thick and creamy. Mix

remainder of pineapple keeping it chunky. Combine. Pour into pie shell and

chill or serve immediately and enjoy.

Fruit Topping

Top the pie filling with fresh fruit. Berries are great unless you have

seasonal or tropical fruit like mango, bananas and papayas.

Nut/Cream Berries

1 1/2 cup cashews or macadamia nuts

5 dates (Medjool are good) soak in enough water

to cover dates (see below)

1 1/2 cup frozen berries

1 tsp vanilla or vanilla powder

1/2 cup tangerine juice (or orange juice)

1/2 tsp cinnamon (optional)

1-2 pints fresh berries (blueberries, raspberries or strawberries)

*Remove pits from dates and remove from date syrup created by the

water the dates were soaked in. Set aside the date syrup. If not using

dates, substitute with raw honey or top dish with Maple Syrup (this

is divine).

Mix nuts in blender with dates and enough tangerine juice or date syrup to

help the mixture to liquefy. Add 3/4 cup of the berries. The idea is to have it

be liquid enough to blend, but keep as thick as possible. Add vanilla and

cinnamon, and blend.

Place remaining berries in serving dishes with either the nut cream pudding

first topped with berries or vice versa!

*This is a beautiful dessert to serve layered (alternate berries and

cream) in wine or champagne glasses.

This dessert is powerful, rich and filling. It is an AM or PM snack.

If you are serving it after a meal, it is best that the meal served be

a light meal, and/or you wait until meal is somewhat digested!

Wonderful served with Champagne!

Sweet Potato ala Sesame Flax

Recipe for 1:

Bake sweet potato or yam, and sprinkle the following on top:

2 tbsp sesame seeds

1 tbsp Barlean’s Flax Oil

salt to taste

Yum!

Please see

http://www.ChefTeton.com

for more delicious recipes and healing and vibrant health!

The pdf contains this week's recipes for week 4 without pictures, so it's printer friendly.

This raw pie is super easy to make. It looks and tastes fantastic!

Make fresh sorbets that everyone LOVES!

Listen as Susan answers frequently asked questions for week 4, as well as provides an abundant amount of additional information.

Congratulations! You are on your way to a vibrantly healthy life!

Please email me here or at

Susan@Chefteton.com if you have any questions.

Feel free to sign up for my blog where I'll be sharing more recipes and good stuff!

Healthy wishes,

Chef Teton

Super quick and easy dish to make with kefir, or raw cream, berries and nuts.

Welcome!

Ohh you're going to love this course!

These recipes are so simple to make, yet they are out of this world tasty. Not only that, but they're also super healthy for you! No one will believe it because these recipes taste so sinfully decadent. Ohhhh! Oh! Oh!

Enjoy!
Chef Teton

Note: I used agave in some of the recipes, but you can use honey (preferably raw), or whatever sweetener that you like.

What a great way to add taste and the health benefits from raw cacao to your drinks. Yum!

Oh I wish I could bring the truffles through the computer screen for you to taste. They're sooo good!

Raw Cacao Truffles
½ cup Coconut Cream (sundried coconut meat ground into a
butter. Artisana makes a good one available in most
natural food stores, as does Wilderness Family Naturals
(.com).
¾ cup water (warmed)
1 to 2 tsp vanilla
½ cup maple syrup
3 tbsp coconut oil
2 tbsp raw sugar or honey (more to taste)
½ tsp salt (more or less to taste)
Optional Additions:
Cacao Nibs
Nuts
Cayenne or Chili Powder
33
Flavored salts

Begin by blending the coconut cream and coconut oil in warm water.
Once blended, add maple syrup, sugar, salt or any seasonings. Blend until
creamy. Add cacao powder (carob can be substituted) through a sifter to
alleviate lumps.

Blend in a little at a time. Mixture will thicken to a point where it is difficult
to stir. If too dry, add a bit of water. Remember they will firm up when
refrigerated. They will also thicken a bit when the cacao nibs, coconut
and/or other nuts are added.

Roll into balls and press nuts or Golden Yukon Berry on top with slight pressure. Chill. Best to serve at room temperature.

Truffles travel well, but remember to package in a container where they can soften and still hold their shape.

No one will ever know the difference between this healthy mousse and regular mousse. People actually like the healthy one better! This is just so unbelievably tasty!

People will beg you for this recipe!

Raw Cacao Mousse
2 cups ripe avocados (about 2)
½ cup + maple syrup
2-4 tbsp organic sugar (more for sweeter)
2 tbsp coconut oil (Barlean’s)
2 tsp vanilla extract
1 tsp balsamic vinegar
½ tsp salt to taste
1 cup pure unsweetened cocoa powder, make sure it is unsweetened
I pint fresh raspberries or strawberries
Handful - mint leaves for garnish

In a food processor, blend the avocados, maple syrup, sugar, coconut oil,
vanilla, balsamic and shoyu until smooth and creamy. Note: if the coconut
oil is hard, heat slightly, just enough to soften so it will mix easily/
Add cocoa powder slowly and blend until smooth (sifting as you add will
alleviate possibility of lumps).

Serve raspberries on top of Mousse as you desire and garnish with mint.
Great in champagne classes or anyway at all.
Store in fridge up to one week in airtight container. You can also freeze it up
to a month.

Raw Cacao Coconut Energy Booster Smoothie
Filled with antioxidants that prevent disease.

Recipe

Cold water
Couple Tablespoons Coconut Cream Concentrate (High in protein)
Couple scoops of whey protein powder
2 Tablespoons of raw cacao
Agave or sweetener of your choice to taste
Vanilla
Ice after it's mixed.