Grazing Back To Health

Non-Fat, Vegan and Grain-Free Favorites

Delicious healing recipes to support your chronic illness recovery

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WHY THIS GUIDE

Eating for chronic illness is often confusing.

Many people want to feel better, but they are overwhelmed by conflicting information, long cook times, and the fear that healing food will never taste good.

This guide changes all of that.

Grazing Back to Health is a collection of fat-free, vegan and grain-free recipes created for people who want healing food made simple.

Every recipe is based on healing ingredients only. That means fruits, vegetables, herbs, leafy greens and wild foods. No eggs, no dairy, no gluten, no grains, no oils, no soy, no vinegar, no beans and none of the foods that feed pathogens or weigh down the liver.

The recipes were developed by someone who healed severe chronic illness symptoms through Medical Medium^®-inspired nutrition. The Grazing Back To Health guide helps you bring those healing principles into your own kitchen in an easy and approachable way.

Gentle cleansing. Nourishing meals. Real support for real symptoms.

Thank you for sharing this!

"I always appreciate a new clean recipe. When I first read the Medial Medium® my first thought was "there is only one way out of this mess I found myself living. I have to eat myself to health." I set out that day and have never slowed down that resolve. Thanks for giving me another wonderful source of inspiration.”

~ Trisha

WHAT YOU WILL FIND INSIDE

Your Grazing Back to Health Guide Includes:

Table of Contents

Foreword11
Preface: What Is in This Cookbook & How to Use It12
What’s in This Cookbook12
How to Use This Cookbook13
Chapter One – How I Healed Chronic Illness15
My Story15
Health Has Always Been a Concern for Me15
Symptoms Spanning 5+ years15
How I healed Fibromyalgia, Chronic Fatigue Syndrome, Myotonic Dystrophy, and Other Mystery Medical Diagnoses through the Power of Food17
What I Don’t Eat19
What You Will NOT Find in This Cookbook & Why I Don’t Eat These Things Ever (Even When I’m Not Trying to Eat Fat-Free)19
How I Prefer to Eat20
Nourishing Foods20
Chapter Two – The Why & How of Eating Fat-Free21
Eating Free of Radical Fats21
First of All – What Are Radical Fats?21
My Reasons for Lowering / Eliminating Radical Fats from My Diet22
Steps for Lowering Radical Fats from Your Diet23
How to Lower Your Radical Fats23
When You Choose to Eat Radical Fats28
Do I Always Eat Fat-Free?29
A Note to the Chronically Ill29
Chapter Three – Tidbits, Tips & Tricks30
Reducing Kitchen Time30
Ask Family Members to Help30
Plan Ahead30
Prep Ahead31
Keep It Simple31
Produce and Seasoning Tips32
Inconsistent and Forgiving Nature of Produce32
Substitutions and Omissions32
Eating Ripe Produce33
Salt33
Red Chilli Powder Versus Chili Powder Blends34
Combining Raw & Cooked Food34
Working with Hot Peppers34
Coconut Water36
Legumes36
Portion Sizes37
Chapter Four – Meal Plans & Shopping Lists38
Transitioning Off Fat with Avocado39
Sweet Potato Lover’s Meal Plan39
Sweet Potato Lover’s Shopping List40
Transitioning Off Fat with Avocado (continued)41
Feeling Potatoey with a Chance of Avocado Meal Plan41
Feeling Potatoey with a Chance of Avocado Shopping List42
Anything Fat-Free Goes43
Extra Soup, Please Meal Plan43
Extra Soup, Please Shopping List44
Anything Fat-Free Goes (continued)45
Dips, Condiments, and Dressings – Oh My Meal Plan45
Dips, Condiments, and Dressings – Oh My Shopping List46
Fat-Free without Beans, Lentils or Nuts – Produce Only47
Sweet Tooth at Dinnertime Meal Plan47
Sweet Tooth at Dinnertime Shopping List48
Fat-Free without Beans, Lentils or Nuts – Produce Only (continued)49
Mushroom Lover’s Meal Plan (no mushrooms option)49
Mushroom Lover’s Shopping List (make substitutions for no mushrooms option)50
All Raw with Avocado51
Avrawcado Meal Plan51
Avrawcado Shopping List52
All Raw & Fat-Free53
Fruit & Spinach Lover’s Meal Plan53
Fruit & Spinach Lover’s Shopping List54
All Raw & Fat-Free (continued)55
Breakfast for Dinner – Keeping It Simple Meal Plan55
Breakfast for Dinner – Keeping It Simple Shopping List56
Chapter Five – Drinks57
Banana Milk58
Fruit Floats60
Mason Jar Honey Lemonade & Optional Sweet Lemony Foam62
Apple-Wild Blueberry Juice64
Easy Blended Watermelon Juice66
Warm Chaga with Raw Honey68
Strawberry “Milkshake”69
Fruit & Herb-Infused Living Water71
Chapter Six – Raw Breakfast73
Collard Greens & Figgy Fruit Burritos – 8 Variations74
Fruit & Applesauce Bowl76
Wild Blueberry Papaya Bowl78
Golden Morning Smoothie Bowl80
Fruit-Salad Breakfast Bowl82
Fruit Cereal with Banana Milk84
Cherririffic Green Smoothie Bowl86
Peaches & “Cream”88
Fruit Cups90
Chapter Seven – Cooked Breakfast92
“French Toast” Sweet Potato Sticks93
Savory & Sweet Wild Blueberry Acorn Squash Bowl95
“What’s in the Fridge” Bowl97
Roasted Sweet Potato with Bananas, Wild Blueberries and Maple Syrup99
Chapter Eight – Smoothies101
Tangerine Supreme Smoothie102
Berry Good Smoothie104
Sweet Summer Grape Smoothie105
Sunshine Smoothie107
Cherry-Papaya-Orange Smoothie108
No Banana Smoothie110
Sweet Wild Blueberry Smoothie111
Honey-Berry Smoothie113
Green-It-Up Smoothie114
Chapter Nine – Dressings116
Gingerly Citrus Dressing117
Garlicky Lemon Dressing118
Lemony-Honey “That’s It” Dressing119
Honey-Mustard Dressing120
Rosemary-Garlic-Fig Dressing121
Mapley Fig & Thyme Dressing122
Creamy Non-Fat Ranch Dressing123
Creamy Sweet Vidalia Onion Dressing124
“Thousand Island” Dressing125
Chapter Ten – Condiments126
Homemade Ketchup127
Easy BBQ Sauce129
Easy Wild Blueberry Maple Syrup130
Chapter Eleven – Sauces131
Cauliflower Cream Sauce132
Sweetly Spicy Saucy Sauce134
Garlicky Mushroom Sauce135
Tomato Pasta Sauce137
Bombayish Sauce139
Lemony Basil-Chestnut Pesto141
Chapter Twelve – Dips & Spreads143
Maple-Cinnamon Fig Spread144
Honey-Garlic Fig Spread145
Date Dip147
Red Bell Pepper Hummus149
Fresno Hummus151
Avocado Spread153
Chapter Thirteen – Snacks154
Pear & Sprouts Butter Leaf Cups with Honey-Garlic Fig Spread155
Strawberries, Dates & Spinach157
Yummus159
All-Day Grazing – Easy Fruit & Greens161
Customizable Applesauce164
Spinach and Heirloom Tomato Sweet Potato Toast165
Fig, Pear & Arugula Sweet Potato Toast166
Cucumber & Hummus Sweet Potato Toast167
Maple-Roasted Crunchy Chickpeas169
Chapter Fourteen – Sides & Staples171
Onion & Red Chili-Flaked Tater Tots172
Cilantro-Lime Cauliflower Rice174
BBQ Baked Beans175
Easy Blender Salsa177
Basic Lentils179
Gingered (or Garlicky) Spinach180
Creamy Cauliflower Mashed Potatoes182
Lemony-Honey Red Cabbage184
Grilled Eggplant & Asparagus with Rosemary-Garlic-Fig Dressing186
Honey-Mustard Brussels Sprouts188
Chapter Fifteen – Salads190
Southwestern Sweet Potato Salad191
Garden Salad with Red Bell Pepper Hummus & Sweet Potato Fries193
Honey-Mustard-Marinated Mushrooms & Sweet Potato Salad196
Butternut Squash Salad Bowl198
Roasted Vegetable Salad with Creamy Ranch Dressing201
Romaine Wedge Salad with Crunchy Chickpeas & “Thousand Island” Dressing203
Strawberry & Spinach Salad205
Oranges in the Garden Salad206
Southwestern BBQ-Ranch Salad207
Shaved Asparagus & Pear Salad209
Chapter Sixteen – Soups210
Broccoli, Potato & Split Pea Soup211
Red Lentil Soup213
Italian White Bean & Kale Soup215
Chinese 5-Spiced Shredded Soup217
Spicy Black Bean Soup219
Ginger Vegetable Soup221
Quick & Easy Chili223
Chapter Seventeen – Entrées225
Saucy Sweet Potatoes & Broccoli226
Portobello Burger with Asparagus and French Fries228
Chestnut-Dusted Tomato, Broccoli & Spaghetti Squash231
BBQ-Sauced Mushrooms, Onions & Peppers Over Potatoes233
Pesto-Sauced Tomatoey Zoodles235
Creamed Peas & Potatoes237
Mushrooms, Broccoli & Potatoes in Cream Sauce238
Cowboy Bowl240
Sloppy Joe Baked Potatoes with Peas & Salad242
Grateful Bowls244
Chapter Eighteen – Desserts248
Vanilla Nice Cream249
Strawberry Nice Cream250
Caramel Nice Cream252
Orange Nice Cream253
Maple-Cinnamon Figgy Nice Cream254
Cherry-Vanilla Nice Cream256
Dragon Fruit & Wild Blueberry Nice Cream258
Peachy Nice Cream260
Not Chocolate “Chocolate” Nice Cream262
Bonus Chapter – Using Avocado to Transition to Less Fat264
Avocado Spread265
Chunky Avocado Salsa266
Avocado-Massaged Kale with Sweet Potatoes267
Gingerly Citrus Coleslaw269
Tomato, Avocado & Turmeric Sweet Potato Toast271
Saucy Nori Rolls273
Artichokey Avocado & Pesto Spaghetti Squash274
Kabocha & Peppers with Avocado Bowl276
Not Chocolate “Chocolate” Pudding278

A full collection of non-fat, vegan, and grain-free favorite recipes
Clear labels for raw, salt-free, bean-free, lentil-free, and nut-free options
Easy meal plans and shopping lists for simple weekly planning
A beginner-friendly approach for those transitioning off fats
Tips for substitutions, prepping ahead, and reducing kitchen time
Practical guidance for those with chronic symptoms on how to start slowly and safely

Each Grazing Back to Health recipe is designed to help you feel nourished, supported, and energized as your body heals.

About Anne Thrasher, Author

Anne Thrasher is a home chef, mother of three teenage boys, and the creative creator of grazing back to health, a vehicle for promoting healthy, living through social media, cookbooks, happy vibes, and any other venue that helps those struggling with chronic illness and bothersome symptoms to find relief.

Please note: This guide is distributed by Muneeza Ahmed with the express authorization of the author. Access to this guide is provided for personal use only and does not grant users any rights to reproduce, share, or distribute the content in any manner.

Grazing Back to Health

Healing meals that are simple, comforting, and supportive

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We won't send spam. Unsubscribe at any time.

About Muneeza Ahmed

Muneeza Ahmed, known as the Intuitive Medicine Woman®, has dedicated her life to guiding individuals on their healing journeys. Since 2007, she has supported over 11,000 people across 85 countries to overcome autoimmune and chronic illnesses so they can lead joyful and thriving lives. Alongside her healing work, Muneeza also imparts her wisdom to practitioners through the Muneeza Method®, her proprietary “healing recipe.” Her expertise has earned her a distinguished position as a faculty member at the esteemed Omega Institute for Holistic Studies.

From a young age, Muneeza felt a profound calling to be a medicine woman and healer. Having experienced and successfully healed from severe asthma, neurological Lyme disease, chronic fatigue, and eczema, she carries a deep personal understanding of the challenges posed by chronic illnesses. This firsthand experience fuels her passion for empowering others and helping them uncover their bodies’ intuitive wisdom and unique capacities for self-healing.

For the past 12 years, Muneeza has used Medical Medium® information to help her clients. She is also an herbalist, a raw food nutrition coach, a Board Certified Holistic Health Practitioner (from IIN and Columbia University) and is certified in multiple emotional healing modalities. Muneeza’s dedication to women’s health is evident through her nine-year tenure, during which she trained 500+ couples in HypnoBirthing®—an all-natural approach to managing pain and anxiety before and during childbirth.

Drawing upon a wide array of tools and techniques, Muneeza assists her clients on their healing journeys, utilizing the power of food-based protocols, supplements, homeopathy, meditation, prayer, and intuition. When she’s not actively supporting others, Muneeza finds solace in the loving company of her husband and three lively daughters, who serve as daily reminders of her true purpose in life: being the best mom she can be.

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