SHAKE RECIPES
Kasia’s Green Drink
2 apples, cored and cut into chunks
2 ripe pears, cored and cut into chunks
1-2 cups water
2 lemons, juiced
1-2 inch piece of fresh ginger, peeled and sliced
5 kale leaves, rinsed and torn
5 romaine lettuce leaves, rinsed
1 cup cabbage, chopped
Put in blender and puree. 15 minutes preparation time.
Makes 2-3 servings.
Allison's Spinach Smoothie
2 handfuls of spinach
1 handful of red grapes
1 small apple
1/2 a banana
2 cup of water
1 cup of ice
Put in blender and puree. makes 2 servings
Apple Cinnamon
2 rounded Tbs. of SP Complete
8 oz. water
1 scoop SP Whey Protein Complete
1 Tbs. coconut oil
2 apples cored, but not peeled
Splash of organic vanilla extract
Dash of cinnamon
Ice cubes
Put in blender and puree. 10 minutes preparation time.
Makes 1 serving.
Pina Colada
2 rounded Tbs. of SP Complete
8 oz. water
1 scoop SP Whey Protein Complete
1 Tbs. coconut oil
1 cup fresh pineapple
Handful of organic, unsweetened shredded coconut
Ice cubes
Put in blender and puree. 10 minutes preparation time.
Makes 1 serving.
Strawberry-Coconut Smoothie
2 cups of ice
1 cup of strawberries
1 can of coconut milk
1 scoop of whey ( optional)
1 tablespoon of flaxseed
1 teaspoon of vanilla
1/4 teaspoon of almond extract
stevia for sweetening
Put in a blender and puree. Makes 2 serving
Strawberry Surprise
2 rounded Tbs. of SP Complete
8 oz. water
1 scoop SP Whey Protein Complete
1 Tbs. coconut oil
1 cup frozen strawberries
¼ ripe avocado
Splash of organic vanilla extract
Put in blender and puree. 10 Minutes preparation time.
Makes 1 serving.
Strawberry Coconut Smoothie
10 to 12 ice cubes
1 13.5 ounce can of organic coconut milk
1 cup of strawberries
1 scoop of SP Whey Pro Complete
1 tablespoon flaxseed
1 teaspoon pure vanilla extract
1/4 tsp of stevia
Blend on high in blender
Vegetable Breakfast
2 rounded Tbs. of SP Complete
4 - 8 oz. water
1 scoop SP Whey Protein Complete
1 Tbs. coconut oil
1 cup diced tomato
1 cup sliced carrot
1 stalk sliced celery
¼ ripe avocado
Ice cubes
Put in blender and puree. 15 minutes preparation time.
Makes 1 serving.
Carrot-Ginger Smoothie
½ cup fresh Carrot Juice
½ inch fresh Ginger Root (peeled & chopped)
¼ tsp fresh Lemon Juice
Serves 1
Puree ingredients in a blender or food processor until
smooth.
Avocado-Greens Smoothie
1 small Avocado, peeled, pitted & chopped
1 cup Spinach, chopped
1/2 cup Celery, chopped
Serves 1
Puree ingredients in a blender or food processor until
smooth.
Light Cucumber Smoothie
1 cup Cucumber, peeled & chopped
1 tsp fresh Lemon Juice
½ inch fresh Ginger Root (peeled & chopped)
Serves 1
Puree ingredients in a blender or food processor until
smooth.
Beet & Greens Smoothie
1 cup fresh Beet Juice
½ cup Spinach, chopped
1 cup Cucumber, peeled & chopped
Serves 1
Puree ingredients in a blender or food processor until
smooth.
Tomato Lime Smoothie
1 cup fresh Tomato Juice
¼ tsp fresh Lime Juice
½ cup Celery, chopped
Salt & Pepper to taste
Sweet Potato Fries
4 sweet potatoes, cut into large French fries
1 tablespoon water
2 teaspoons Italian seasonings
1/2 teaspoon lemon pepper
1 pinch salt and pepper to taste
2 tablespoons olive oil
Directions
Preheat the oven to 400 degrees F (200 degrees C).
Place the cut sweet potatoes into a microwave-safe dish with
the water. Cook on in the microwave for 5 minutes on full
power. Drain off liquid, and toss with Italian seasoning,
lemon pepper, salt, pepper, and olive oil. Arrange fries on a
baking sheet in a single layer.
Bake for 30 minutes, turning once, or until fries are crispy on
the outside.
Kale Chips
Ingredients
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt
Directions
Preheat an oven to 350 degrees F (175 degrees C).
Line a non insulated cookie sheet with
parchment paper.
With a knife or kitchen shears carefully remove the
leaves from the thick stems and tear into bite
size pieces. Wash and thoroughly dry kale with
a salad spinner. Drizzle kale with olive oil and
sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to
15 minutes.
BREAKFAST RECIPES
Breakfast Fruit Salad
2 oranges, cut into small bits
1 banana, sliced
1 Tbs. dried ground coconut
Mix banana and oranges in a small bowl. Sprinkle with
coconut. 10 minutes preparation time. Makes 1 serving.
Fruit Salad
2 fresh peaches, peeled and sliced (frozen if fresh is
unavailable)
1 large apple, peeled and diced large
1 large pear, peeled and diced large
1 kiwi, peeled and sliced
¼ cantaloupe, cubed
2 cups watermelon, cubed
1 banana, sliced
¼ tsp. salt
¼ tsp. freshly ground pepper
½ tsp. ground cardamom
¼ tsp. ground ginger
Carefully combine all ingredients in a large bowl. Refrigerate
for one hour. 1½ hours preparation time. Makes 6 servings.
SOUP RECIPES
Fennel Leek Soup
1 fresh fennel bulb, trimmed
10 cups water
2 leeks, sliced down the center and well rinsed
1½ cups carrots, peeled and coarsely chopped
4 cups sweet potatoes, coarsely chopped
½ tsp. dried thyme
½ tsp. fennel seeds
1½ tsp. salt (or to taste)
2 Tbs. olive oil
2 cups spinach, rinsed and stemmed
2 Tbs. fresh dill, chopped
1 Tbs. fresh lemon juice
Freshly ground black pepper, to taste
Thinly sliced radishes, for garnish
Remove any tough outer layers from the fennel bulb, setting
the tender inner bulb aside. Rinse the outer layers well and
place in a large pot with the water. Cut off the dark green
tops of the leeks and rinse well to remove any hidden sand.
Add to the pot, along with the carrots, about ½ of the
potatoes, the thyme, the fennel seeds, and salt. Bring to a
boil and then lower the heat. Simmer, covered, for about 45
minutes. Meanwhile, cut the fennel bulb in half and slice
thinly. Remove the root ends from the leeks and peel off the
outermost layer. Chop the white and most tender green
parts. In a large soup pot, sauté the fennel and leeks in the
olive oil until tender, about 10 to 15 minutes. Strain the
prepared stock and add to the fennel and leeks. Add the rest
of the potatoes and simmer until soft, about 15 minutes. Stir
in the spinach, dill, lemon juice and salt to taste. Puree in
batches in blender until smooth and silky. Add salt and
pepper to taste and finish with a few floating radish slices.
1½ hours preparation time. Makes 8 servings.
Quick Homemade Beef Soup
Leftover pot roast (or any cut of precooked meat)
6 cups natural beef broth
½ Tb. extra virgin olive oil (or butter)
Celery, chopped to desired amount
¼ cup chopped onion
1 garlic clove, minced
Fresh or dried parsley, as desired
Salt and pepper to taste
Chopped kale, Swiss chard, or spinach
Sauté onion, garlic, and celery till tender in olive oil. Add
beef, broth, and seasonings to pot. Slow cook for at least half
an hour. Just before finished cooking, add kale, Swiss chard,
or spinach. Best if prepared the night before. 45 minutes
preparation time. Makes 4 servings.
Lentil Soup
1 lb. lentils
2 Tbs. butter
¼ cup carrots, chopped
¼ cup onions, chopped
¼ cup celery, chopped
1 can diced tomatoes
2 quarts organic chicken broth
Salt, pepper, thyme, and oregano to taste
Sauté onions, carrots, and celery in butter 6 to 7 minutes.
Add the remaining ingredients and cook over stove 30-45
minutes or until tender. 55 minutes preparation time.
Makes 8 servings.
Vegetable Soup
2 tsp. olive oil
3 garlic cloves, minced
1 onion, chopped
3 celery stalks, chopped
1 medium zucchini, diced
½ head small green cabbage
2-3 carrots, sliced
¾ cup fresh parsley, chopped
1 Tbs. dried dill weed
1 container organic vegetable broth
1 container organic beef or chicken broth
2 cups oven roasted plum tomatoes with juices, diced
5 leaves lacinato kale, cut and large end of stem removed
Pepper
In a large pot over medium high heat, sauté garlic, onions,
and celery in oil. Once onions are translucent, add zucchini,
carrots, and cabbage. Stir and heat for another 3-5 minutes.
Add containers of broth, tomatoes, parsley, and dill weed.
Season according to taste with pepper. Let simmer for at
least 30 minutes. Approximately 5 minutes before serving,
add the lacinato kale. 45 minutes preparation time. Makes 8
servings.
Chicken Soup
2 chicken breasts, halved, on the bone, skinned
2 quarts organic chicken broth
1 small onion, chopped
2 celery stalks, chopped
2 carrots, chopped and diced
1-2 tsp. dried dill weed
Fresh parsley, chopped, to taste
Salt and pepper to taste
Kale, spinach, or Swiss chard, torn into pieces
Combine first seven ingredients and simmer for 1½ to 2
hours. Remove bones from chicken and discard. Season to
taste. Add your choice of greens 5 to 10 minutes before
serving. 2¼ hours preparation time. Makes 6 servings.
Hearty Turkey Soup
serving size
6-8
Ingredients
2 quarts turkey stock or broth
1 turkey carcass, meat removed(or turkey breast with bone
in) 1 whole carrot, 1 carrot sliced 1 whole stalk celery, 1 stalk
diced 1 onion, peeled and halved, 1 onion peeled and diced 2
bay leaves 3 cups turkey meat (light and dark), diced 2
tablespoons olive oil 2 garlic cloves, peeled and chopped 3
cups leftover vegetables, diced (sweet potatoes, parsnips,
carrots, green beans) 1 tablespoon chopped fresh sage creme
fraiche, for garnish (optional) not on detox.
preparation
1. In a large stock pot, add the turkey broth, turkey carcass,
whole carrot, whole celery stock, halved onion and one bay
leaf. Bring to a boil and simmer for about 1 1/2 hours.
2. Remove the large bones and carcass from the broth. Strain
the mixture through a fine mesh sieve or colander. Discard
the solids and reserve broth hot.
3. In a separate large soup pot, heat the olive oil. Add the
garlic and cook until translucent. Add the cut carrot, celery
and onion and cook over medium-low heat until all are
softened, about 8 minutes.
4. Add the turkey broth, the chopped sage and the remaining
bay leaf to the soup pot. Bring to a simmer. Once simmering,
add in the leftover vegetables and diced turkey meat. Bring it
back up to a simmer and cook for 5 minutes. Turn off the
heat, cover and allow to steam for about 8 minutes or until
all the leftover vegetables are softened. Serve with a dollop of
creme fraiche if desired.
Fresh Tomato and Avocado soup
Keep this soup well chilled, but not so much that the chill
dulls its flavors.
servings 4
Ingredients 1 pound tomatoes, chopped (about 4
tomatoes) 1/4 cup chopped red onion 1/4 cup chopped
seedless cucumber 1/4 cup chopped red bell pepper 1 clove
garlic, chopped 2 tablespoons extra-virgin olive oil 1
tablespoon red-wine vinegar 3/4 teaspoon salt 1/2 teaspoon
cumin 1/8 teaspoon cayenne pepper 2 avocados, diced
(about 2 cups)
Preparation Combine all ingredients except avocado in a
large bowl. Mash lightly with a potato masher, stir in 1 cup
water, cover, and chill for at least 1 hour or up to 6. Stir in
the avocado and serve immediately.
Nutritional information (based on individual
servings) Calories: 255 Total Fat: 23 g Saturated Fat:
g Cholesterol: mg Sodium: 457 mg Carbohydrates: 15
g Fiber: 6 g Protein: 3 g
MAIN DISH SEAFOOD RECIPES
Cajun Salmon
8 ounces wild salmon filets
2 tsp. ground cumin
2 tsp. ground coriander
2 tsp. Cajun spices
2 tsp. oregano
Butter to brush the pan.
Preheat a frying pan and brush with butter. Combine the
spices for the salmon in a small bowl. Turn the salmon filets
in the spices, covering all sides. Place the salmon fillets (skin
side under) in the hot frying pan. Fry for 4 minutes before
turning over and frying for another 3 minutes or until done.
20 minutes preparation time. Makes 2 servings.
Flounder Almandine
1 lb. flounder filets
3 Tbs. butter
2 Tbs. water
2 Tbs. lemon juice, freshly squeezed
¼ tsp. Salt
Freshly grated pepper, to taste
2 Tbs. fresh parsley, minced
Preheat oven to 450 degrees. Melt butter in shallow baking
dish in oven. Remove baking dish from oven and add water,
lemon juice, salt, and pepper. Arrange fish in baking dish;
flip to coat with butter mixture. Bake in oven 10 minutes per
side, or until fish flakes easily with fork. Remove fish from
pan. Stir parsley into butter mixture. Spoon mixture over
fish to serve. 25 minutes preparation time. Makes 4
servings.
Garlic Tilapia
1½ lbs. tilapia filets
4 cloves garlic, thinly sliced
3 Tbs. butter
Salt and pepper to taste
Lemons, for serving
Parsley, chopped (to garnish)
Season tilapia filets with salt and pepper. Heat butter in a
skillet over medium heat. Put filets in first, and when they
start to turn color a bit (after 1 to 2 minutes) add garlic
slices. Continue cooking about 4 minutes or so, and then flip
filets. Sauté until cooked through, and fish flakes easily with
a fork. (This will depend entirely on the thickness of your
filets, so you will need to watch them carefully.) The garlic
should turn a dark golden brown. Serve with freshly
squeezed lemon juice and garnish with chopped parsley. 20
minutes preparation time. Makes 2-4 servings.
Mediterranean Salmon
2 tomatoes, seeded and coarsely chopped
3 Tbs. olive oil
1 Tbs. red wine vinegar
½ cup Nicoise olives, pitted and coarsely chopped
¼ cup red onions, chopped
2 Tbs. capers, drained
¾ tsp. salt, divided
4 (6 ounces) salmon filets
1/3 cup fresh basil, loosely packed and thinly sliced
Combine tomatoes, 2 Tbs. olive oil, red wine vinegar, olives,
onion, capers, ½ tsp. salt, and ½ tsp. pepper. Set aside.
Brush both sides of the salmon with the remaining olive oil.
Sprinkle with remaining salt and pepper. Heat a large nonstick
skillet over medium-high heat. Sauté salmon 3-4
minutes per side or until cooked through. Add basil to
reserved tomato mixture. Serve with salmon. 16 minutes
preparation time. Makes 4 servings.
Garden Tilapia
4 tilapia filets
1 tsp. Old Bay Seasoning
1 tsp. garlic powder
1 onion, sliced
4 cups spinach leaves
10 baby carrots
1/8 cup green onions, chopped
1/8 green peppers, diced
1 zucchini, sliced
1 tsp. dried dill weed
1 Tbs. butter
1 yam, sliced in ¼ inch slices, pre-cooked
Salt and pepper to taste
Pre-heat oven to 350 degrees. Line a jelly roll pan with foil.
Spray with cooking spray. Place filets on foil covered pan
and sprinkle with Old Bay Seasoning and garlic powder. Lay
onion slices, sliced zucchini, sliced yam, spinach leaves, baby
carrots, green onions, green peppers, and any other
vegetables you may like over the filets. Sprinkle with dill
weed. Divide the butter into quarters and place the dots
randomly over the dish. Cover tightly with foil. Bake for
approximately 30 minutes. 1 hour preparation time. Makes
2-4 servings.
Salmon with Tomatoes and Rosemary
4 ¼-lb. salmon filets
Salt and pepper, to taste
4 tsp. olive oil
1 tsp. lemon juice
16 slices lemon
4 sprigs rosemary
24 cherry tomatoes, halved
Preheat the over to 475 degrees. Cut 4 12-inch-long of
parchment paper. Rub each fillet with salt, pepper, 1 tsp. oil,
and ¼ teaspoon lemon juice. For each packet, put 2 lemon
slices in the center of the foil, top with salmon, a rosemary
sprig, and 2 more lemon slices; surround with 12 tomato
halves. Draw up the sides of the foil or parchment and seal
the packets well—leaving room around the ingredients so
they can steam. Put packets on a baking sheet. Bake 12 to 15
minutes, or until the salmon is cooked. Spoon into soup
plates and serve immediately. 40 minutes preparation time.
Makes 4 servings.
Fish Rub
½ tsp. salt
1/8 tsp. curry powder
¼ tsp. paprika
1/8 tsp. black pepper
A pinch or two or ground red pepper
¼ tsp. garlic, minced
¼ tsp. onion powder
1 lemon, juiced
Mix all ingredients well. Rub onto fish (salmon, halibut,
tilapia, etc.) Bake, broil, or grill until done. Sprinkle with
lemon juice. 20 minutes preparation time. Makes 2-3
servings.
Alternative: Put dabs of butter and dill weed sprinkled over
fish and cook.
Fish Creole
1 Tbs. extra virgin olive oil
1/3 cup celery, thinly sliced
1 medium onion, chopped
¼ cup green pepper, chopped
1 garlic clove, minced
1 bay leaf
2½ Tbs. fresh parsley or 2½ tsp. dried parsley
¼ tsp. rosemary, chopped
4 cups oven roasted plum tomatoes with juices, diced
1½ pounds fish filets (tilapia, sole, etc., preferably wild vs.
farm raised)
2 cups cooked short grain brown rice
In large saucepan, heat oil and lightly sauté the onion, celery,
pepper, and garlic until soft. Add parsley, bay leaf,
rosemary, and tomatoes. Leave uncovered and simmer for
about 25 minutes. Add the fish filets which have been cut
into small pieces. Simmer till cooked through,
approximately 10 to 12 minutes. Remove the bay leaf and
serve with brown rice. 50 minutes preparation time. Makes
3-4 servings.
Garlic Salmon Filets
2 salmon filets, skinned
2 garlic cloves, minced or pressed
1/3 cup extra virgin olive oil
Combine olive oil and garlic. Marinade salmon fillets for 10
minutes. Broil or sauté to desired doneness. Preparation
time 30 minutes. Makes 2 servings.
Salmon with Mustard Dill Sauce
1½ lbs. salmon filet, cut into 4 pieces, with skin and bones
removed
2 medium garlic cloves, pressed
1 Tbs. Dijon mustard
1 + 2 Tbs. fresh lemon juice
¼ cup chicken broth
1 tsp. honey
1 tsp. fresh dill, chopped
Salt and white pepper, to taste
Press garlic ad let sit for 5 minutes. Prepare the rest of the
ingredients for the sauce. Preheat broiler on high and place
an all stainless steel skillet (be sure the handle is also
stainless) under the heat for about 10 minutes to get it very
hot. Rub the salmon with 1 Tbs. lemon juice, salt, and
pepper. Using a hot pad, pull pan away from heat and place
salmon on hot pan. Return to broiler. It will be done very
quickly (about 7 minutes for each inch of thickness). Add
garlic to a stainless steel skillet and stir for half a minute.
Add mustard and whisk in 2 Tbs. lemon juice, broth, honey,
salt, and pepper. Cook on high heat for a minute to reduce
slightly and add dill. Pour over salmon and serve. 15
minutes preparation time. Makes 4 servings.
Salmon with Mint Salsa
1½ lbs. salmon, skin and bones removed, and cut into 4
pieces
2 tsp. fresh lemon juice
Salt and pepper to taste
Salsa:
1 Tbs. fresh mint, finely chopped
1 Tbs. fresh cilantro, finely chopped
1 Tbs. scallion, finely minced
1 tsp. fresh ginger, finely minced
1 medium ripe tomato, seeds and excess pulp removed, diced
into ¼ inch pieces
3 medium cloves garlic, pressed
2 Tbs. extra virgin olive oil
3 Tbs. fresh lemon juice
Salt and white pepper, to taste
Preheat broiler on high and place a stainless steel skillet
(with stainless steel handle) under the heat for about 10
minutes to get it very hot. Chop garlic and let sit for 5
minutes. Rub salmon with 2 tsp. lemon juice, salt and
pepper. Using a hot pad, pull out the pan and place salmon
in pan. Return to broiler. It will cook rapidly (usually 7
minutes for each inch of thickness). Mix together salsa
ingredients in a bowl, and set aside. Serve on top of broiled
salmon. 30 minutes preparation time. Makes 4 servings.
MAIN DISH FOWL RECIPES
Grilled Chicken with Cherries
½ cup chicken stock
1 cup fresh cherries, pitted
2 tsp. Balsamic vinegar
1 tsp. raw honey (optional)
2 Tbs. butter
2 boneless, skinless chicken breasts
Salt and pepper to taste
In a small saucepan combine chicken stock, cherries,
vinegar, and blue agave, and bring to a boil. Reduce heat
and simmer until cherries soften, about 5 to 7 minutes.
While glaze is simmering, season chicken with salt and
pepper, and grill until done. To serve, spoon cherry glaze on
place, place chicken breast in the middle and drizzle with
more glaze. 1 hour preparation time. Makes 4 servings.
Chicken Rub
½ tsp. salt
¼ tsp. rosemary, crushed
¼ tsp. paprika
1/8 tsp. black pepper
¼ tsp. garlic, pressed
¼ tsp. onion powder
1 boneless, skinless, halved chicken breast
Combine all ingredients in small bowl and mix well. Rub
onto chicken. Bake, broil, or grill until done. 35 minutes
preparation time. Makes 4 servings.
Chicken Cacciatore
½ cup plus 2 Tbs. extra virgin olive oil
2 garlic cloves, pressed
2 Tbs. Balsamic vinegar
1 tsp. crushed red pepper flakes
3 tsp. fresh rosemary, 5 sprigs, stripped and leaves chopped
4 large portabella mushroom caps, wiped clean
4 boneless, skinless, halved chicken breasts
Coarse black pepper
Kosher salt
2 thinly sliced and seeded Italian cubanelle green peppers
1 medium red onion, thinly sliced
1 28-ounce can fire roasted, diced or crushed tomatoes,
lightly drained
Handful flat-leaf Italian parsley, chopped
Heat heavy bottomed pan on stove on high. For marinade,
in a large bowl, combine balsamic vinegar, crushed red
pepper flakes, and rosemary, then whisk in about ½ cup
extra virgin olive oil. Run the mushrooms through the
marinade and transfer to plate to reserve. Add chicken to
remaining marinade and coat evenly. Let sit for 2-3
minutes. Season one side of the chicken with salt and
pepper. Season the caps of mushrooms with pepper only
until done cooking, then add salt. Place both mushroom and
chicken season side down in pan. Place a heavy skillet on the
mushroom caps to cook quickly, approximately 3-4 minutes
per side until dark, tender, and cooked. While chicken and
mushrooms cook, add 1Tb. Olive oil into another hot skillet.
Add garlic, pepper, onions and season with salt and pepper.
Cook and toss frequently for approximately 7-8 minutes.
Add tomatoes and parsley and heat through, approximately 1
minute. Remove from heat. Thinly slice mushrooms and
chicken and arrange on platter. Cover the sauce mixture and
serve immediately. 45 minutes preparation time. Makes 4
servings.
Stir Fried Chicken
2 full boneless, skinless chicken breasts, sliced into strips
2 Tb. grated, fresh ginger
2 garlic cloves, minced
3 tsp. sesame oil to coat the pan
2 medium onion, sliced or diced
2-3 cups any combination of chopped vegetables (bok choy,
celery, broccoli florets, Napa cabbage, etc.)
1 cup sliced shiitake mushrooms
1 red bell pepper, cut into strips
2 cups cooked short grain brown rice (optional)
Heat oil in wok or large skillet over high heat. Once heated,
add garlic, ginger, and chicken, stir constantly until lightly
browned or chicken cooked through. Add all vegetables and
cook for 3-4 minutes—maintain crispness. Add tamari.
Cook an additional minute. Serve with long grain brown
rice. 45 minutes preparation time. Makes 4 servings.
Chicken Piccata
4 boneless, skinless chicken breast halves
½ tsp. dried thyme
¼ tsp. salt
¼ tsp. pepper
2 garlic cloves, pressed
1 cup cherry tomatoes
½ cup free range chicken broth
2 tsp. arrowroot (corn starch post purification)
½ tsp lemon peel
1 Tb. lemon juice
1 Tbs. butter
Preheat broiler. Brush broiler pan with small amount of
olive oil. Season both sides of chicken with thyme, pepper,
and 1/8 tsp salt. Place chicken on broiler pay about 2-3
inches from the heat for 5 minutes per side (or until 160
degrees at the thickest part). Remove from broiler and keep
warm. Heat a large skillet, lightly oiled, over medium heat.
Add garlic and stir constantly for 30 seconds. Add tomatoes
and remaining 1/8 tsp. salt and cook for 3 minutes. Place
tomatoes on platter with chicken. Combine corn starch and
broth in a cup. Stir until dissolved. If on purification, reduce
broth to glaze on stovetop. In the same skillet, whisk
together the corn starch mixture, lemon peel, and lemon
juice and bring to a boil over high heat, stirring constantly.
Cook one minute or until sauce is slightly thickened. Add
butter and any juice collected on platter and boil while
stirring constantly. Cook until butter is just melted and
sauce thickens. Pour over the chicken and serve. 35 minutes
preparation time. Makes 4 servings.
Moroccan Chicken
12 oz. grilled chicken, cubed
2 cups brown rice, cooked
1 cup chicken broth
10 pieces sun dried tomatoes, chopped
2 medium tomatoes, chopped
1 medium onion, chopped
2 cloves garlic, finely chopped
1 can organic green peas, drained
1/3 cup coconut milk
1 bay leaf
4 cardamom pods
Dash of cinnamon
Dash of turmeric
Dash of chili powder
1 tsp. salt
1 tsp. ground coriander
Fry the onions and garlic in the olive oil in a large skillet.
Cook until browned. Add chopped tomatoes. Stir until
tomatoes are liquid and add broth. Bring to a boil. Add
spices. Slowly stir in coconut milk, 1 Tbs. at a time. Add
cooked chicken, sun dried tomatoes, and peas. Stir in
cooked brown rice and simmer for a few minutes. Remove
from heat and fluff with fork. Cover and let sit for a few
minutes before serving. 25 minutes preparation time.
Makes 4 servings.
Curried Chicken with Peppers and Peas
2 skinless and boneless chicken cutlets
12 red onion slices, cut thin and halved
½ red bell pepper, diced
1 cup peas, fresh or frozen
4 tsp. olive oil
1 tsp. curry powder
Salt and pepper, to taste
Preheat oven to 400 degrees. Cut 4 12-inch-long pieces of
nonstick aluminum foil or parchment paper. Cut the chicken
into long strips, then cut the strips in half. Mix all the
ingredients together and spoon equal amounts onto the
center of each piece of foil or paper. Draw up the sides and
seal the packets well—leaving room around the ingredients
so that they can steam. Put packets on a baking sheet. Bake
for 17 to 20 minutes, or until the chicken is cooked. Spoon
onto soup plates and serve immediately. 40 minutes
preparation time. Makes 4 servings.
Chicken with Sweet and Sour Sauce
8 skinless chicken breasts
1 cup fresh orange juice
1 cup fresh lemon juice
1 cup vinegar
2 Tbs. fresh ginger, peeled and minced
2 Tbs. fresh garlic, peeled and minced
½ tsp. red chili pepper flakes
3 Tbs. extra virgin olive oil
2 cups chicken stock
Trim chicken breasts and pound lightly with small prong side
of a meat hammer. Combine remaining ingredients (except
olive oil and chicken stock) in a saucepan and bring to a boil.
Reduce heat and simmer for several minutes. Allow to cool
and stir in olive oil. Marinate the chicken breasts in this
mixture for several hours or overnight. Remove from
marinade and broil, about 7 minutes per side. Keep warm on
a heated platter in the over while making sauce. Place
marinade and stock in a saucepan and boil vigorously until
sauce is reduced by half. To serve, slice the chicken breasts
across the grain, arrange on individual plates and spoon
sauce over. 30 minutes preparation time. Makes 8 servings.
VEGETABLE MAIN DISH RECIPES
Asian Fusion Salad
1 head red leaf lettuce
1 cup snow peas
1 large cucumber
1 sweet red bell pepper
1½ cups bean sprouts
2 carrots
2 Tbs. balsamic vinegar
1 tsp. sesame oil
½ tsp. Thai chili paste (or other chili sauce)
½ cup bottled salad dressing of your choice (e.g., Annie’s
sesame shitake, lemon tahini, cilantro lime, etc.)
Wash and tear the lettuce into bite-sized pieces. Drain
thoroughly and place in a large salad bowl. Trim the tips
from the snow peas and cut on a diagonal into 1-inch slices.
Peel the cucumber and julienne (cut into thin, narrow slices 1
to 2 inches long). Cut the red pepper in half and remove the
seeds and pith. Cut into thin slices and then cut the slices
diagonally into thirds. Rinse and drain the bean sprouts.
Julienne the carrots and blanch them in submerging them in
boiling water for 3 to 4 minutes. Rinse with cold water and
drain. Add the snow peas, cucumber, red pepper, bean
sprouts, and carrots to the salad and make an indentation in
the center of the salad. Stir together the vinegar, soy sauce,
sesame oil, and chili paste. Pour over the salad and toss.
Serve with salad dressing of your choice on the side. 30
minutes preparation time. Makes 8 servings.
Asparagus Curry
2 tsp. green curry paste
½ tsp. salt
1 14-oz. can coconut milk
1 large onion, sliced
14 oz. water or light vegetable broth
2 cubed sweet potatoes, blanched in boiling water for 5 min.
1 cup peas, fresh or frozen
2 cups asparagus, cut into ½ inch pieces
Squeeze of fresh lime juice
¼ cup small basil leaves
In a large thick bottomed pot over medium heat, whisk the
curry paste with the salt and a small splash of the coconut
milk. Simmer for just a minute. Add the onion and sauté
until it softens. Add the rest of the coconut milk and broth
and simmer for another five minutes. Taste and adjust
spices for flavor. Stir in the potatoes and just before serving,
the peas and asparagus. Simmer for a few minutes, just long
enough for the vegetables to cook. Finish the pot with a
squeeze of lime juice and basil leaves. 25 minutes
preparation time. Makes 4 servings.
Mediterranean Collard Greens
1 bunch collard greens, chopped (about 8 cups)
1 Tbs. lemon juice
1 balsamic vinegar
1 medium cloves garlic, pressed
Extra virgin olive oil, to taste
Salt and black pepper, to taste
Press garlic and let sit for 5 to 10 minutes; bring lightly salted
water to a boil in a steamer with a tight fitting lid. Separate
the stems from the greens by folding in half and cutting
along side of the stem, or pulling out stem. Roughly chop the
greens. Add collard greens to steamer basket and steam
covered for about 5 minutes, or until tender. Toss with rest
of ingredients and place on a plate and cut more finely before
serving. 15 minutes preparation time. Makes 4 servings.
Parsley and Celery Pilaf
1 Tbs. butter
1½ cups parsnip, peeled and chopped
1/3 cup celery, sliced ¼ inch thick
¼ onions, diced
1 ½ cups uncooked organic brown rice
¼ cup water
½ tsp. sea salt
3/8-1/2 tsp. dried thyme
1/8 tsp. fresh ground black pepper
3 cups organic chicken broth or vegetable broth
Heat the butter in a large saucepan over medium heat. Add
parsnip, celery, and onions, and cook 4 minutes, stirring
occasionally. Do not let the vegetables brown. Add cooked
rice and the next 5 ingredients (rice through broth), and
bring to a boil. Cover, reduce heat, and simmer 10 minutes.
(Consult the package of your brown rice for exact cooking
time.) Stir in water chestnuts. 35 minutes preparation time.
Makes 6 servings.
Brown Rice and Lentils
1 Tbs. butter
1 large onion, diced
½ green pepper, diced
½ cup organic brown rice, uncooked
½ cup lentils, uncooked
1½ tsp. cumin
½ tsp. coriander
¼ tsp. turmeric
¼ tsp. hot sauce (or to taste)
2 cups chicken or vegetable broth
Sauté onions with butter in medium saucepan until
translucent. Add green pepper, sauté for 3 minutes. Add
rice; sauté 2 more minutes. Add lentils, spices, hot sauce,
and broth. Cover and bring to boil; simmer 35-40 minutes,
or until water is mostly absorbed. 55 minutes preparation
time. Makes 3 servings.
Vegetable Angel Hair “Pasta”
3 zucchini
16 oz. cherry tomatoes
½ small white onion
A few fresh basil leaves
2 cloves garlic
1 red, orange, or yellow bell pepper
2 tsp. dried Italian spices
Salt and pepper to taste
A little olive oil
Use a spiral slicer to cut zucchini into angel hair like strands.
Place all items in a good processor or blender, and chop to a
“chunky” consistency. Don’t puree the mixture. Pour sauce
into a bowl and allow to set for 30 minutes to allow sauce to
thicken. Pour over pasta. 45 minutes preparation time.
Makes 4 servings.
Lentil Stuffed Peppers
1 cup Lentils
4 bell peppers
1 Tbs. butter
1 cup chopped onions
1 Tbs. chili powder
1 tsp. ground cumin
1 tsp. dried basil
½ tsp. dried oregano
1 Tbs. wine vinegar
2 ½ cups cooked organic brown rice
1 pinch sea salt
1 medium ripe tomato, chopped
Prepare the beans as directed. Cut peppers in half
lengthwise and remove seeds, then steam cut side down over
½ inch boiling water until nearly tender, about 9 minutes.
Rinse with cold water, then drain and set aside. Preheat over
to 350 degrees. Heat butter in a skillet over medium heat,
sauté the onion until translucent and soft, then add the chili,
cumin, basil, oregano, beans and vinegar, mixing well. Stir
in the rice, salt, and tomato, and remove from heat. Fill
peppers with bean mixture and place on a shallow baking
dish. Bake covered for 15 minutes or until tender. Serve
immediately. Red Lentil load is a recommended
accompaniment as well as a fresh salsa and a mixed greens
salad. 35 minutes preparation time. Makes 8 servings.
Vegetable Brown Rice Risotto
1 cup organic brown rice
2 medium yellow squash, julienned
½ red onion, diced
1 medium carrot, grated
1 Tbs. tomato paste
3 garlic cloves
4 asparagus spears, chopped in fours
1 cup mushrooms, raw
1 pinch sea salt
1 cup water
Cook brown rice separately. Heat garlic and onions in pot
until soft. Add carrots and tomato paste and stir. Add all
vegetables, and water. Cook until soft. Add seasonings and
stir. Mix into brown rice, and stir. 35 minutes preparation
time. Makes 2 servings.
Mushroom Oven Rice
1 cup uncooked long grain brown rice
¼ cup butter
½ cup finely chopped celery
½ cup finely chopped onions
1 cup sliced fresh mushrooms
1 (14½ ounce) can chicken broth
1/3 cup water
1 Tbs. parsley flakes
Preheat oven to 350 degrees. In a large skillet, sauté the rice
in butter for 2 minutes or until golden brown. Add celery
and onion; cook and stir for 2 minutes. Add mushrooms;
cook and stir until the celery is tender. Pour into a greased
1½ quart casserole dish. Stir in the broth, water, soy sauce,
and parsley. Cover and bake for 45-50 minutes or until
liquid is absorbed and rice is tender. 1 hour and 35 minutes
preparation time. Makes 4 servings.
Spinach Stir Fry
2 cups chopped fresh spinach
1½ cups chopped Portobello mushrooms
¼ cup chopped fresh basil
½ chopped onions
2 garlic cloves, crushed
2 balsamic vinegar
2 Tbs. butter
Salt and pepper to taste
In a large frying pan, place the butter and the onions, cook
on medium heat until translucent. Add garlic, basil, salt and
pepper. Cook 2 minutes and add remaining ingredients.
Cook 5-10 minutes more. Serve with rice. 30 minutes
preparation time. Makes 4 servings.
Crock Pot Layered Dinner
4 sweet potatoes, sliced
1 large onion, sliced
2 carrots, sliced
1 green pepper, sliced
1 zucchini, sliced
1 cup frozen/fresh broccoli crowns
1 cup frozen/fresh cauliflower crowns
Sauce:
2½ cups tomato sauce
1 tsp. ground thyme
1 tsp. dried mustard
1 tsp. dried basil
2 tsp. chili powder
½ tsp. ground cinnamon
1/8 tsp. ground sage
2 Tbs. parsley flakes
Layer vegetables in crock pot in order given. Mix together
ingredients for sauce and pour over vegetables. Cook 6
hours on high. 6½ hours preparation time. Makes six
servings.
Carrot Curry
1 lb. carrots, peeled and cut into sticks
2 Tbs. butter
2 Tbs. extra virgin olive oil
1 tsp. mustard seeds
2 tsp. ground cumin
2 tsp. ground coriander
2 tsp. turmeric
1 tsp. fenugreek seeds
1 tsp. dried dill
Pinch cayenne pepper
2 medium onions, sliced
2 red bell peppers, julienned
3-4 cups chicken stock
Grated rind of 1 orange
1 Tbs. freshly grated ginger
2 Tbs. arrowroot mixed with 2 Tbs. water
2 cups spinach leaves, chopped
Sea salt
Melt butter and olive oil in a large pot. Sauté spices for
several minutes, stirring constantly. Add onion and sauté
until soft. Add peppers and carrots and sauté a few minutes
more. Add stock, ginger, and orange rind and bring to a
boil. Reduce to simmer, uncovered, until liquid is partially
evaporated and carrots and peppers are soft. Spoonful by
spoonful, add arrowroot mixture until desired thickness is
obtained. Season to taste. Stir in spinach and simmer
another minute more. 40 minutes preparation time. Makes
6-8 servings.
Eggplant Curry
2 large eggplants
2 medium onions, peeled and chopped
2 tsp. fenugreek seeds
1 tsp. ground coriander
1 tsp. ground cumin
1 tsp. turmeric
¼ tsp. cayenne pepper
1 tsp. freshly grated ginger
4 tomatoes, peeled, seeded, and chopped
¼ cup cilantro, chopped
½ cup extra virgin olive oil
To peel tomatoes, bring a pan of water to a boil. Using a
slotted spoon, dip tomatoes in one at a time for about 5
seconds each. The skin will peel off easily. Peel the eggplant
and cut into ½-inch cubes. Place in a bowl and toss with a
generous spoonful of fine sea salt. Let stand, covered, about
1 hour. Rinse in a colander and pat cubes dry with paper
towels. Sauté eggplant cubes in batches in olive oil and
transfer to a rectangular Pyrex baking dish. Sauté the onions
and spices in olive oil until onions are tender. Add
remaining ingredients to onions except chopped cilantro.
Simmer a few minutes, stirring, until well mixed. Add to
casserole and mix well. Bake, uncovered, at 350 degrees
about 1 hour. Garnish with chopped cilantro. 2½ hours
preparation time. Makes 6 servings.
Stir-Fried Tomatoes and Eggplant
1 Tb. Organic Extra Virgin Olive Oil
1 medium sized eggplant, peeled and diced
1 medium onion, diced
1 celery stalk, thinly sliced
1 28 ounce can of organic diced tomatoes with juice
2 Tbs. Organic red wine or Balsamic vinegar
2 finely sliced basil leaves or ¼ tsp. dried basil
2 tsp. dried oregano
Salt and pepper to taste.
In a wok, heat the olive oil and stir fry the eggplant, celery,
and onion for 8-10 minutes. Add remaining ingredients,
cover and simmer for 20-25 minutes while stirring
occasionally. Serve immediately. Makes two servings.
Vegetarian Moussaka
1 large eggplant
½ tsp. salt
3 Tbs. butter
1 onion, chopped
3 garlic cloves, chopped
½ red pepper, chopped
½ yellow pepper, chopped
½ green pepper, chopped
1 tsp. paprika
¼ tsp. hot paprika (or squirt of something spicy)
1 egg, beaten
¼ cup tomato paste
Peel and cube eggplant. Rinse well and place in pot of water
with ¼ tsp. salt. Simmer until tender, 15 minutes. While the
eggplant is cooking, sauté the onion, garlic and peppers in 1
Tbs. butter till just starting to brown. Drain the eggplant in a
strainer and mash it with a potato masher to make a mush
and drain excess water. Place eggplant in pan with peppers.
Add 1 Tbs. butter, tomato paste, and seasonings. Remove
from heat and let cool slightly. Add egg. Oil a Pyrex dish
with remaining 1 Tbs. of butter. Place eggplant mixture in it.
Bake for 45 minutes at 350 degrees or microwave on high for
about 12 minutes. 1½ hours preparation time. Makes 6-8
servings.
Portobello Salad with spicy mustard dressing
Serving size
12
ingredients 2 medium grapefruit 2 medium heads Belgian
endive 1 tablespoon balsamic vinegar 1 tablespoon Dijon
mustard 2 teaspoons drained capers 1/2 teaspoon raw
honey 1/2 teaspoon salt 1/4 cup olive oil 1 pound mixed baby
greens or mixed salad greens (about 24 cups loosely packed)
preparation
1. With knife, cut peel from both grapefruit. Holding
grapefruit, 1 at a time, over small bowl to catch juice, cut
sections from grapefruit between membrane. Place
grapefruit sections on plate. Cut endives lengthwise into
matchstick-thin strips.
3. Add salad greens, grapefruit sections, and endive to
dressing in bowl; toss to coat.
2. In large serving bowl, combine balsamic vinegar, Dijon
mustard, capers, sugar, salt, and 2 tablespoons grapefruit
juice (reserve any remaining grapefruit juice for another
use). With wire whisk or fork, slowly beat in olive oil until
mixture thickens slightly.
Nutritional information (based on individual
servings) Calories: 65 Total Fat: 5 g Saturated Fat:
g Cholesterol: 0 mg Sodium: 175 mg Carbohydrates: g Fiber:
g Protein: g
SIDE DISH RECIPES
Ratatouille
2 large eggplants
1 zucchini, cut lengthwise and thinly sliced
1 green pepper, seeded and cut into strips
2 onions, peeled and sliced
4 tomatoes, peeled, seeded and chopped
4 cloves garlic, peeled and mashed
1 tsp. dried thyme
¾ cup extra virgin olive oil
There are two secrets to a good ratatouille: One is to sauté
all the vegetables separately; the second is to bake your
casserole in a shallow open pan so that most of the liquid
evaporates. Peel and cube eggplant, place in a bowl and toss
with a generous spoonful of fine sea salt. Let stand, covered,
about 1 hour. Rinse in a colander and pat cubes dry with
paper towels. Sauté eggplant cubes in batches in several
tablespoons olive oil. Remove with slotted spoon to an oiled
rectangular Pyrex baking dish. Peel tomatoes by scalding in
hot water. Sauté zucchini, pepper, onions, and tomatoes in
succession, adding more olive oil as necessary and removing
to casserole. Add mashed garlic and thyme to casserole. Mix
well and bake, uncovered, at 350 degrees for a least 1 hour.
Ratatouille often tastes better reheated the next day.
2½ hours preparation time. Makes 8 servings.
Acorn ( baked)
serving 4
Ingredients 2 medium acorn squash
3 tablespoons butter 2 small onions, thinly sliced 2 cloves
garlic, peeled and minced 1 teaspoon ground coriander 1/2
teaspoon freshly grated nutmeg 1/2 teaspoon salt 1/4
teaspoon freshly ground pepper
Preparation
1. Preheat oven to 375 degrees F.
2. Cut the squashes in half length-wise and remove the seeds
and membranes. Roast them, cut side up, on a baking sheet
for 50 minutes or until flesh is tender. Reserve warm.
3. Meanwhile, in a large skillet over medium heat, melt the
butter. Saute the onions until they begin to caramelize at the
edges, about 10 minutes. Add in the garlic, coriander, and
nutmeg and cook until the garlic is tender. Season with salt
and pepper and fill the squash halves with the mixture. Serve
warm.
Roasted Brussels sprouts
Serving size 6
Ingredients 1 pound baby carrots, scrubbed, stem trimmed
1 pound Brussels sprouts, ends trimmed and halved 1 1/2
cups pearl onions (fresh, peeled or frozen, thawed and
drained) 3 garlic cloves, crushed 2 tablespoons olive
oil Kosher salt and pepper
Preparation 1. Preheat oven to 400 degrees F. Combine
carrots, Brussels sprouts, onions, garlic, rosemary and olive
oil; the pan should be just large enough to hold the
vegetables in one layer.
2. Roast in upper center of oven, stirring or shaking the pan
periodically through roasting, until vegetables are brown
tender, about 30 to 40 minutes total. Season with salt and
pepper, and toss or stir to combine. Drizzle with extra-virgin
olive oil if desired.
Red Cabbage with Orange
1 medium red cabbage, shredded
1 small onion, peeled and chopped
Grated rind of 2 oranges
2 tsp of stevia
Juice of 2 oranges, strained
1 tsp. sea salt
1 clove garlic, peeled and finely chopped
3 Tbs. raw wine vinegar
4 Tbs. butter
Combine onion, orange, rind, orange juice, garlic, salt,
honey, and vinegar. Pour over the cabbage and toss well.
Marinate overnight, tossing occasionally. Melt butter in a
large saucepan or frying pan. Add cabbage mixture and
bring to a simmer. Reduce heat, cover and cook gently for
about 1 hour, uncovered, until cabbage is tender and liquid
has evaporated. 1½ hours preparation time. Makes 6
servings.
Onion Compote
6 large onions, peeled and thinly sliced
4 Tbs. butter
2 Tbs. extra virgin olive oil
In a heavy skillet, cook onion in butter and olive oil on low
heat for 1 hour or more, stirring occasionally. Onions will
turn light brown and develop a caramel taste. 1½ hours
preparation time. Makes 6 servings.
Carrots Vichy
1 lb. carrots
Water
2 Tsp stevia
4 Tbs. butter
Sea salt
Peel carrots and slice into rounds. Cover with water and
bring to a boil. Add butter and honey. Boil uncovered,
skimming frequently, until liquid is reduced to almost
nothing and carrots are well coated. You may want to add a
tablespoon or two more of butter at the end. Season to
taste. 20 minutes preparation time. Makes 4 servings.
Lacinato (Kale)
1bunch lacinato (This is a flatter, milder flavored, darker
green leaf than curly Kale.)
1 cup chicken broth
1 clove garlic, minced
Butter to taste
Cut the lacinato into strips, width-wise. Steam in broth for 3
minutes. Serve immediately. 12 minutes preparation time.
Makes 4 servings.
Sautéed Spinach with Garlic
2 Tbs. Olive oil
4 cloves garlic, thinly sliced lengthwise
2 lbs. fresh spinach, washed and leaves damp
Salt and freshly ground black pepper to taste
In a large sauté pan heat olive oil over medium heat. Add
garlic, and cook until golden brown, 2 to 3 minutes. Using a
slotted spoon, transfer garlic to paper towels; reserve.
Discard oil. Place some olive oil in pan, and heat over
medium heat. Coarsely chop spinach and stalks. Working in
batches, add damp spinach to the pan. Cover and cook until
spinach just begins to wilt, 4 to 5 minutes. Transfer the
cooked spinach to a metal bowl, and cook remaining
spinach. Season with salt and pepper. Sprinkle reserved
garlic over spinach, and serve warm. 20 minutes
preparation time. Makes 4 servings.
Mashed Cauliflower
1 head cauliflower
3 ounces unsweetened organic brown rice milk
¼ tsp. white pepper
½ tsp. kosher salt
2 garlic cloves, minced
Paprika to taste
Preheat over to 350 degrees. Cut cauliflower into florets or
even size. Drop into boiling salted water and cook for about
15 minutes. Put rice milk in blender, add cooked cauliflower
and garlic and blend until creamy. Add salt and pepper to
taste. Pour into one quart greased casserole dish. Top with a
light sprinkle of paprika and bake for about 20 minutes or
until bubbly and hot. 35 minutes preparation time. Makes 6
servings.
Glazed Pearl Onions
30 pearl onions, peeled
1 Tbs. butter
1 Tbs. extra virgin olive oil
½ cup beef stock
Pinch of sea salt
Remove ends of onions and plunge briefly into boiling
water. Skins will come off easily. Mix honey with stock and
heat until honey is dissolved. Place onions, butter, oil honey
mixture, and salt in a skillet large enough to accommodate
the onions in one layer.
Bring the mixture to a boil, cover and cook a few minutes
until the onions begin to soften. Remove lid from pan and
continue cooking, stirring frequently, until liquid has
evaporated and the onions become coated with glaze.
Swiss Chard
1 bunch Swiss chard
½ cup water
2 cloves garlic
Juice and zest of one lemon
3 Tbs. butter
Wash leaves thoroughly. Cut width-wise into strips. Saute
garlic in butter. Add lemon juice and zest. Add water, bring
to a boil. Add swiss chard and steam for 3 minutes. (This has
a very mild zippy flavor, almost spinach-like, taste.) 6
minutes preparation time. Makes 4 servings.
Dr. Steph’s Famous Guacamole
2 avocados
2 cloves of fresh garlic
Juice of 1 lime, freshly squeezed
1 Tbs. fresh basil
Salt and pepper to taste
Mix all ingredients into a food processor and blend until
smooth.
5 minutes preparation time. Makes 3 servings.
Salsa
2 large diced tomatoes
2 scallions, thinly chopped
1 garlic clove, minced
1 Tbs. chopped cilantro
1 Tbs. extra virgin olive oil
2 tsp. fresh lime juice
Combine all ingredients in a bowl and let sit for a few
minutes before serving. Great as a topping on fish.
15 minutes preparation time. Makes 4 servings.
Beets
1 bunch beets
1 inch Water
Wash beets thoroughly and cut the leaves off, leaving about 2
to 3 inches of the stems. Leave the root on to avoid excess
loss of nutrients. Place beets in a steamer and fill water just
to where it touches the beets. Steam for approximately 20
minutes for a medium to small beet. More time is required
for larger beets. Test with fork for tenderness. Raw beets
can be grated on a salad; they are very sweet. Use the beet
leaves as salad greens
25 minutes preparation time. Makes 6 to 8 servings.
Winter Root Medley
4 parsnips, peeled and cut into sticks
4 turnips, peeled and cut into quarters
1 rutabaga, peeled and cut into chunks
3 Tbs. butter
3 Tbs. extra virgin olive oil
In a heavy skillet, sauté vegetables in butter and olive oil
until tender and golden brown. 30 minutes preparation
time. Makes 4 servings.
Peppers and Onions
2 medium onions, peeled and thinly sliced
2 red peppers, seeded and sliced into strips
2 Tbs. butter
2 Tbs. extra virgin olive oil
½ tsp. dried fine herbs
2 cloves garlic, peeled and crushed
½ cup finely shredded basil leaves
Sea salt and pepper, to taste
Sauté onions and peppers gently in butter and olive oil for
about 45 minutes until soft. Add herbs, crushed garlic, and
basil, and cook another few minutes, stirring constantly. The
consistency should be like marmalade. Season to taste. 1
hour preparation time. Makes 4 servings.
Sweet Potato Dollars
3-4 sweet potatoes
3 Tbs. melted butter
3 Tbs. extra virgin olive oil
Sea salt, to taste
Peel potatoes and slice crosswise at ¼-inch intervals into
“dollars.” Brush two cookie sheets with mixture of butter
and olive oil. Arrange the dollars in one layer and brush with
the remaining butter ad oil. Season lightly with sea salt.
Bake about 45 minutes at 350 degrees. 1 hour preparation
time. Makes 4 servings.
Glazed Turnips
2 lbs. turnips, peeled and quartered
4 Tbs. butter
1 cup beef stock
1 tablespoon parsley, finely minced
Plunge turnips into boiling salted water for 3 to 5 minutes.
Drain and pat dry. Sauté in butter until lightly browned.
Add stock and boil down until turnips are coated with liquid
has almost completely evaporated. Sprinkle with parsley and
serve. 20 minutes preparation time. Makes 6 servings.
Burdock and Carrots
1 bunch burdock, julienned
1 bunch carrots, julienned
1-2 Tbs. sesame seed oil
Peel burdock and carrots, then slice julienne-style. Sauté
burdock and carrots in oil until tender. 35 minutes
preparation time. Makes 6 servings.
Red Cabbage, Dutch Style
1 medium red cabbage, shredded
1 bay leaf
½ tsp. cloves
½ tsp. sea salt
1 tsp. stevia
¼ tsp. cinnamon
1 cup water
2 apples, peeled and quartered
1 Tbs. butter
1 Tbs. raw wine vinegar
Rinse cabbage and place in a heavy pan. In a small pan, mix
bay leaf, cloves, salt, honey, and cinnamon with water and
bring to a boil. Pour over the cabbage and cook gently about
20 minutes. Add the apple and cook another 10 minutes.
Remove cabbage with a slotted spoon to a serving dish and
toss with butter and vinegar. 45 minutes preparation time.
Makes 6 servings.
Sautéed Asparagus with Garlic
1 small bunch asparagus
2 garlic cloves, minced
2 Tbs. olive oil
Water, for blanching
Rinse and cut bottoms off stalks. Blanch in boiling water for
2 minutes. Heat olive oil in pan and add garlic and
asparagus. Heat on medium until garlic is golden brown.
Serve immediately. 10 minutes preparation time. Makes 4
servings.
Sautéed Zucchini and Red Pepper
2 sweet red peppers, sliced into 1 inch strips
2 zucchini, medium, sliced into 1 inch strips
1 garlic clove, minced
1 Tbs. extra virgin olive oil
1 tsp. dried oregano or sweet basil
Salt and pepper to taste
Sauté zucchini in olive oil for 5 minutes over medium-high
heat, just until lightly browned. Add garlic and continue
sautéing for 30 seconds. Add peppers and sauté an
additional 4 minutes. Add salt and pepper and serve. 15
minutes preparation time. Makes 4 servings.
Broccoli with Garlic
1 head broccoli, cut into florets
2 garlic cloves, minced
1 Tb. Extra virgin olive oil
Steam broccoli florets for 2 minutes in large pan over salted
boiling water. Drain. Heat oil in pan, add broccoli florets
and garlic. Cook until garlic is golden brown. 10 minutes
preparation time. Makes 4 servings.
Spaghetti Squash
1 large spaghetti squash
Salt and pepper to taste
Preheat over to 350 degrees. Cut spaghetti squash lengthwise
in half. Place on baking sheet and bake 25 to 30
minutes, or until tender. Remove from oven and shred the
squash with a fork. Serve with Primavera vegetables or
Marinara sauce. 35 minutes preparation time. Makes 4
servings.
Primavera Vegetables
2 zucchini, medium, sliced
2 celery stalks, diagonally sliced
1 red pepper, seeded and cut into strips
1 yellow pepper, seeded and cut into strips
½ green pepper, seeded and cut into thin strips
1½ cups broccoli florets, fresh or frozen
2 Tbs. olive oil
4 garlic cloves, sliced
¾ cup fresh basil leaves or 3 Tbs. dried
1 cup flat leaf Italian parsley, slightly chopped
2 cups oven roasted plum tomatoes with juices, diced
Salt and pepper to taste
Parmesan cheese (sprinkle sparingly)
Prepare all the vegetables. Heat pan or wok over high heat.
Add olive oil and sliced garlic. Stir fry 1 to 2 minutes. Add
zucchini, celery, and broccoli while constantly stirring, just
until vegetables soften, approximately 6-7 minutes. Add the
peppers, basil, parsley, salt, pepper and tomatoes. Cover and
reduce heat to medium high for 2 to 3 minutes. Remove
from heat and sprinkle with Parmesan cheese. Serve on top
of fish, chicken, or cooked and shredded spaghetti squash.
35 minutes preparation time. Makes 4 servings.
Garlic-Chili Roasted Broccoli
1 large head of broccoli, cut into thin, long spears
¼ cup extra virgin olive oil
6 cloves garlic, finely chopped
1 Tb. Chili powder
1 Tb. grill seasoning blend or grill creations
Preheat oven to 425 degrees. Place olive oil, garlic, chili
powder, and grill seasoning in the bottom of a large bowl and
add the broccoli spears. Coat broccoli evenly and place on a
large nonstick baking sheet. Roast broccoli until ends are
crisp and brown and stalks are just tender, approximately 15
minutes. 25 minutes preparation time. Makes 4 servings.
Cajun Crudités
1 package baby carrots
½ European cucumber, seeded and thinly sliced on an angle
into ovals
3 small celery stalks, cut into ¾ inch pieces
½ green pepper, seeded and cut into thin strips
1 lime, juiced
2 tsp. chili powder
3-4 drops hot sauce or sprinkle with cayenne pepper
Salt to taste
Arrange sliced vegetables on a platter. Squeeze lime juice
over them and season with salt, chili powder, cayenne, or hot
sauce. 15 minutes preparation time. Makes 4 servings.
Roasted Sweet Potatoes
4-5 medium sweet potatoes, peeled and cut into large pieces
2 sweet onions, cut into one-inch pieces
1½ Tbs. extra virgin olive oil
¾ tsp. garlic pepper blend
½ tsp. salt
Preheat oven to 425 degrees. In a large bowl combine all
ingredients and toss thoroughly. Spread onto 9 x 13” baking
dish and bake for 30 to 35 minutes or until tender. 45
minutes preparation time. Makes 4 servings.
Coleslaw
1 cup shredded red cabbage
1 cup shredded green cabbage
1 carrot, shredded
¼ cup onion, finely chopped
1 lemon, juice of
1 tsp. salt
1 garlic clove, minced
1 tsp. paprika
1/3 cup olive oil
3 Tbs. apple cider vinegar
Mix all ingredients together in a large bowl and serve.
25 minutes preparation time. Makes 4 servings.
Taboulleh
2 cups curly parsley, chopped
2 cups flat leaf Italian parsley, chopped
¾ cup finely chopped tomatoes
¾ cup finely chopped cucumber
½ cup finely chopped celery
1 Tbs. pine nuts (leave out for purification)
2 Tbs. fresh lemon juice
2 Tbs. olive oil
1 tsp. salt
Pinch of fresh ground pepper
Combine the parsley, tomatoes, cucumber, celery, and pine
nuts in a medium bowl. Mix lemon juice, olive oil, salt, and
pepper in a cup and toss over salad to mix well. Preferably,
use a food processor to mix all ingredients into a finely
chopped mixture.
15 minutes preparation time. Makes 4 servings.
Tomato Cups
6 medium tomatoes
½ small cucumber
2 stalks celery, thinly sliced
½ medium red onion or 2 scallions, chopped
½ cup fresh parsley
1 Tbs. fresh mint (optional)
1 clove garlic, minced
½ cup sunflower seeds (leave out for purification)
1 Tbs. lemon juice
1 Tbs. olive oil
Sea salt, to taste
Cut tomatoes in half and scoop out centers. Add tomato pulp
to the other ingredients and finely chop everything. Mix ell
and fill tomato halves.
15 minutes preparation time. Makes 12 cups.
Baby Bok Choy, Snap Peas & Garlic
32 snap peas
12 baby white onions, peeled and halved
2 baby bok choy, quartered
1 clove garlic, very thinly sliced
4 tsp. olive oil
4 sprigs mint
2 tsp. grated orange zest
Salt and pepper, to taste.
Preheat the over to 400 degrees. Cut 4 12-inch-long pieces
of nonstick foil. Mix all the ingredients together and spoon
equal amounts onto the center of each piece of foil or
parchment paper. Draw up the sides of the foil and seal the
packets well; leave room around the ingredients so they can
steam. Put packets on a baking sheet. Bake 15 minutes or
until the bok choy is tender. Serve immediately. 30 minutes
preparation time. Makes 4 servings.
Lettuce Wraps
Oriental Lettuce Wraps
Dice small or grate: carrots, celery, broccoli stalks,
mushrooms, or any variety of vegetable that you prefer. Toss
with 1 tsp. balsamic vinegar. Add fresh bean sprouts and
toss. Spoon vegetables into fresh, washed lettuce leaves of
your choice, preferably leaf lettuce. Roll cabbage style. 30
minutes preparation time. Makes 4 servings.
Greek Lettuce Wraps
Dice small: tomatoes, cucumbers, onion, and minced garlic.
Toss with extra virgin olive oil, and a little lemon juice; add
fresh chopped basil or any herbs that you prefer. Spoon
vegetables into fresh, washed lettuce leaves, and add a few
olives. Add feta cheese post purification. Roll cabbage style.
30 minutes preparation time. Makes 4 servings.
African Broccoli
4½ cups small broccoli florets
2½ cups small cauliflower florets
1½ cups sliced carrots
1 Tbs. olive oil
1 tsp. salt
1 tsp. cumin
½ tsp. ground coriander
½ tsp. nutmeg
½ tsp. crushed red pepper flakes (or to taste)
2 Tbs. cider vinegar
1 Tsp. agave nectar
½ cup green onions, thinly sliced
Steam the broccoli, cauliflower, and carrots until cooked but
still crisp. Rinse under cold water. In a small skillet over
medium heat, combine the canola oil, salt, ginger, cumin,
coriander, nutmeg, and red pepper flakes. Cook for 2
minutes, until lightly browned. Stir constantly. In a large
bowl, combine the spice mixture, vegan sour cream, vinegar,
and agave nectar. Add the broccoli mixture and toss to coat.
Stir in the green onions and serve immediately.
20 minutes preparation time. Makes 6 servings.
SAUCES
Marinara Sauce
2 Tbs. olive oil
3 garlic cloves, minced
1 medium onion, finely chopped
4 cups oven roasted plum tomatoes with juices, diced
1 cup fresh Italian flat leaf parsley, chopped
½ cup fresh basil leaves, rolled and thinly sliced
Salt and pepper to taste
Heat pan on medium high heat and add olive oil, garlic, and
onions. Stir until soft; add remaining ingredients. Stir
occasionally and reduce heat to simmer for 10-15 minutes.
Serve over pasta, chicken, or fish. 30 minutes preparation
time. Makes 4 servings.
SALAD RECIPES
Mango Coconut Cucumber Salad
1 cucumber, peeled, seeded, and diced
1 mango, peeled and diced
1-2 Tbs. lime juice
1-2 Tbs. lemon juice
½ tsp. chili peppers, minced
1 small red pepper, minced
1 Tbs. dried shredded coconut, unsweetened
Mix everything in a bowl. Chill for 15-20 minutes before
serving. Works very well with Brazilian, Thai, or Indian
dishes. 10 minutes preparation time. Makes 6 servings.
Fresh Spinach and Avocado Salad
1 large avocado
1 lime, juice of
8 ounces fresh baby spinach leaves
4 ounces cherry tomatoes
4 scallions, sliced
½ cucumber, cut into chunks
2 ounces radishes, sliced
Herbs, sprigs to garnish
Cut the avocado in half, remove the pit, and strip off the
skin. Cut the flesh into slices. Transfer to a plate, drizzle
with the lime juice and set aside. Wash and dry the spinach
leaves. Put into mixing bowl. Cut the larger cherry tomatoes
in half, and add all the tomatoes to the mixing bowl, with the
scallions, cucumbers, and sliced radishes. Add avocados,
add your dressing, and toss. 30 minutes preparation time.
Makes 2 servings.
Tomato and Onion Salad
1 box plum tomatoes, wedged
1 red onion, thinly sliced (or chopped scallions)
Combine with basic vinaigrette dressing and marinade at
least 15 minutes at room temperature before serving.
Preparation time 20 minutes. Makes 4 servings.
Greek Salad
1 head romaine lettuce, torn into bite-size pieces
1 cucumber, peeled, seeded, and sliced
1 small red onion, thinly sliced
1 red bell pepper, seeded and cut into thin strips
2 tomatoes, cut into thin wedges
10 fresh mint leaves, finely chopped
15-16 kalamata olives
4-5 mild peperoncini peppers, whole
Sea salt
Freshly ground pepper
Combine salad ingredients in salad bowl, add your dressing
and toss.
15 minutes preparation time. Makes 4 servings.
Raspberry Salad
4 Tbs. Extra virgin olive oil
2 Tbs. raspberry puree, use frozen with no sugar
2 Tbs. raspberry vinegar
½ tsp. sale
¼ tsp. pepper
1 12 ounce package gourmet salad greens
1½ cups fresh raspberries
To make the dressing, in a small bowl, whisk the olive oil,
raspberry puree, raspberry vinegar, salt, and pepper
together. In a serving bowl, toss the salad greens, and
raspberries together. Pour the dressing over the salad, toss
to coat. 20 minutes preparation time. Makes 4 servings.
Strawberry Spinach Salad
¼ cup sliced almonds, toasted (leave out)
1½ cups strawberries, hulled and quartered
½ cup cucumbers, sliced and cut in half
¼ cup red onions, sliced into thin wedges
1 6 ounce package baby spinach
Preheat oven to 350 degrees. Spread almonds in a single
layer over bottom of small pan. Bake 10-12 minutes or until
lightly toasted. Remove from oven; cool almonds in pan.
Meanwhile, hull strawberries into quarters. Score cucumber
lengthwise, remove seeds. Slice cucumber and cut slices in
half. Slice onion into thin wedges. Place spinach in large
serving bowl, add strawberries, cucumber, and onion. Whisk
dressing you are using and pour over salad, gently tossing to
coat. Sprinkle with almonds. Serve immediately. 22
minutes preparation time. Makes 4 servings.
Chicken, Tuna, or Red Salmon Salad
1- 6 ounces of cooked tuna, 1 cooked chicken breast.
½ stalk celery, chopped in fine pieces
1 Tb. onion, finely chopped (or green onion)
3 Tbs. Olive oil (enough to just moisten)
NOTE: When using chicken, add ¼ to ½ tsp. dill weed.
Mix all ingredients together thoroughly. Serve on pieces of
lettuce leaves. 15 minutes preparation time. Makes 2
servings.
Caesar Salad
¼ to 1/3 cup extra virgin olive oil
½ tsp. anchovy paste
1 tsp. Dijon mustard
2-3 drops Worcestershire sauce (optional) not on detox
1 garlic clove, minced
¼ tsp ground pepper
1 Tb. lemon juice
Grated parmesan cheese (post purification)
Romaine lettuce, torn into pieces
Mix the first seven ingredients thoroughly. Add some of the
grated parmesan. Toss mixture with the greens until coated.
Add more cheese and serve. 20 minutes preparation time.
Makes 4 servings.
Puttanes Salad
4 ripe tomatoes (or plum tomatoes), seeded and chopped
½ red onion, chopped
3 Tbs. capers
½ cup kalamata olives, pitted and coarsely chopped
6 anchovies, chopped (or 1 tsp. anchovy paste)
1 garlic clove, minced
1/3 cup Italian or flat leaf parsley, coarsely chopped
Extra virgin olive oil for drizzling
12 fresh basil leaves, pile and roll into log to shred or tear
Salt and black pepper to taste
Combine first 7 ingredients in a bowl. Drizzle just enough
olive oil to lightly coat salad, approximately 1-2 Tbs.
Sprinkle in basil, salt, and pepper, and toss again to mix
thoroughly. Adjust seasoning to taste. 20 minutes
preparation time. Makes 4 servings.
Tuna Salad
1 6-ounces of freshly cooked tuna
1-2 tsp. red onions, finely chopped
3 Tbs. fresh parsley, finely chopped
1 Tb. freshly squeezed lemon juice
3 Tbs. olive oil
1 celery stalk, finely sliced
Mix all ingredients thoroughly and serve on lettuce leaves
with wedges of tomato. Or mix with mayonnaise, if
preferred. 15 minutes preparation time. Makes 4 servings.
Baby-greens salad with grapefruit dressing
serving size
12
ingredients 2 medium grapefruit 2 medium heads Belgian
endive 1 tablespoon balsamic vinegar 1 tablespoon Dijon
mustard 2 teaspoons drained capers 1/2 teaspoon sugar 1/2
teaspoon salt 1/4 cup olive oil 1 pound mixed baby greens or
mixed salad greens (about 24 cups loosely packed)
Preparation 1. With knife, cut peel from both grapefruit.
Holding grapefruit, 1 at a time, over small bowl to catch
juice, cut sections from grapefruit between membrane. Place
grapefruit sections on plate. Cut endives lengthwise into
matchstick-thin strips.
3. Add salad greens, grapefruit sections, and endive to
dressing in bowl; toss to coat.
2. In large serving bowl, combine balsamic vinegar, Dijon
mustard, capers, sugar, salt, and 2 tablespoons grapefruit
juice (reserve any remaining grapefruit juice for another
use). With wire whisk or fork, slowly beat in olive oil until
mixture thickens slightly.
Nutritional informations (based on individual
servings) Calories: 65 Total Fat: 5 g Saturated Fat:
g Cholesterol: 0 mg Sodium: 175 mg Carbohydrates: g Fiber:
g Protein: g
Kale, Chickpea and Tomato salad
Servings 12
cook time 30 mins.
total time 35 mins.
Ingredients 2 15-ounce cans chickpeas, drained and rinsed
(or about 3 1/2 cups cooked dried chickpeas) 1 garlic clove,
smashed 1/4 cup lemon juice 1 teaspoon salt 1/4 cup olive
oil 8 cups chopped kale, loosely packed 1/2 teaspoon freshground
black pepper 4 small tomatoes, seeded and chopped
Preperation 1. Place the chickpeas, garlic, 2 cups water,
lemon juice, and 3/4 teaspoon salt in a medium saucepan
and bring to a boil. Reduce heat and simmer for 20 minutes.
Drain and set aside.
2. Heat 2 tablespoons olive oil in a medium skillet over
medium-high heat. Add the kale, pepper, and remaining salt,
cook until kale is wilted and tender -- about 6 minutes.
3. Toss the drained beans, cooked kale, tomatoes and
remaining olive oil together in a medium bowl. Serve warm
or at room temperature.
Mache and Pea-shoot salad with Chervil vinaigrette
dressing
Serving size 4
Ingredients For the salad: 2 cups fresh mâche 2 cups pea
shoots 2 whole tomatoes, sliced 3 leeks 1/4 pound Maitake
mushrooms 3-4 Tokyo turnips, peeled 1/4 cup olive oil Salt
and black pepper, to taste
For the dressing: 1/2 bunch chervil, finely chopped 1/4 cup
olive oil 1/4 cup grapeseed oil 2 tablespoons white wine
vinegar 1 tablespoon fresh squeezed lemon juice salt and
freshly ground black pepper
Preperation 1. Make the dressing. In a medium bowl, whisk
together oils, lemon and vinegar. Add chopped chervil.
Season with salt and pepper to desired taste. Cover, and chill
for one hour.
2. Warm grill or pre-heat oven to 375 degrees F. Using only
the white portion of the leeks, cut the leeks lengthwise in
half. Brush the leeks and maitake mushrooms with olive oil.
Lightly season with salt and pepper. If using a grill, place the
leeks and mushrooms on a sheet of aluminum foil. Grill on
each side for about 1-2 minutes until tender. Remove and set
aside. If roasting in the oven, place seasoned leeks and
mushrooms on a baking tray. Cook on each side for 5
minutes. (Note: Mushrooms tend to cook faster than leeks,
so please exercise caution and remove them when just
slightly tender. If overcooked, they will lose consistency and
flavor.) Remove from grill or oven and set aside.
3. Julienne the turnips or thinly slice using a mandolin. Set
aside.
4. Place a 1/4 cup each of mâche and pea shoots on plate.
Garnish with the tomatoes, leeks, maitake mushrooms and
turnips. Dress with the chervil vinaigrette.
Alice Walter's Lentil salad
Serving size 4
Ingredients 1 cup lentils (French green lentils or black
Beluga lentils are the best varieties to use for lentil salads
because they have lots of flavor and they hold their shape
when cooked.) 1 tablespoon red wine vinegar Salt Freshground
black pepper 3 tablespoons extra-virgin olive oil 1/4
cup thinly sliced scallions or 3 tablespoons finely diced
shallot 3 tablespoons chopped parsley
Preparations 1. Sort and rinse the lentils. Cover with water
by 3 inches and bring to a boil. Turn down to a simmer and
cook until tender all the way through (adding more water if
necessary), about 30 minutes. Drain and reserve 1/2 cup of
the cooking liquid.
2. Toss the lentils with the red wine vinegar, salt, and freshground
black pepper. Let sit for 5 minutes. Taste and add
more salt and vinegar if needed.
3. Add the extra-virgin olive oil, scallions or shallot, and
parsley. Stir to combine. If the lentils seem dry and are hard
to stir, loosen them with a bit of the reserved cooking liquid.
Variations Add 1/2 cup diced cucumber.
Dice very fine 1/4 cup each of carrot, celery, and onion. Cook
until tender in a couple spoonfuls of olive oil. Cool and stir
into the salad in place of the scallions or shallots.
Garnish with 1/2 cup crumbled goat or feta cheese.
Toast and crush 1/2 teaspoon cumin seeds and add to the
salad. Substitute cilantro for the parsley.
Dice 1/4 cup flavorful sweet peppers, season with salt, and
let stand to soften. Stir in with the scallions or shallots.
Avocado and Papaya salad with lime dressing
Serve this salad as an accompaniment to fresh crab or lobster
or to start a meal. The avocado will color if it sits too long, so
be sure to prepare the dressing first.
Servings 4
Total time 20
Ingredients 2 limes, juiced 1 tablespoon local honey (
remember honey is used only in recipes not in any other part
of the purification program) 1/4 teaspoon salt 1/4 teaspoon
freshly cracked black pepper 4 cups mixed baby lettuce
greens 2 papayas 2 avocados
Preparations 1. Combine the lime juice, honey, salt and
pepper; blend until smooth.
2. Peel the papayas and cut them in half. Using a spoon,
remove the seeds; discard seeds.
3. Slice the papaya halves into thin wedges. Cut the avocados
in half and remove the pits. Slice the flesh into thin strips.
4. Arrange the fruit slices on salad plates, alternating
between papaya and avocado.
5. Combine the greens and dressing in a bowl and toss well to
coat.
6. Mound a portion of the greens in the center of each plate.
Drizzle with a few drops of dressing.
Nutritional information (Based on individual
servings) Calories: 251 Total Fat: 4 g Cholesterol: 0
mg Sodium: 166 mg Carbohydrates: 30 g Protein: 4 g
Tomato, Cucumber, Melon salad
Servings 6
Ingredients 2 large red tomatoes, cut into 1-inch wedges
(about 2 cups) 2 pounds melon, cut into 1/2- by 2 1/2-inch
wedges 1 cucumber, peeled, seeded, and cut into 1/2-inch
wedges 1/2 small red onion, thinly sliced (about 1/4 cup) 3
tablespoons red-wine vinegar 2 tablespoons extra-virgin
olive oil 1 teaspoon salt 1/4 teaspoon fresh-ground
pepper 1/4 cup fresh basil leaves, sliced
Preparations
Make the salad: Gently toss tomatoes, melon, cucumber, and
onion together in a large bowl and set aside. Combine
vinegar, oil, salt, and pepper in a small bowl. Pour
vinaigrette over the melon mixture and toss to combine.
Cover and refrigerate for up to 2 hours. Sprinkle with basil
and serve.
Nutritional information (based on individual
servings) Calories: 100 Total Fat: 5 g Saturated Fat:
g Cholesterol: 0 mg Sodium: 364 mg Carbohydrates: 13
g Fiber: 1 g Protein: 1 g
Rebecca's Fiesta Salad with Citrus Dressing:
1 head broccoli
1 head cauliflower
1/2 med. head of purple cabbage
2 red bell peppers
2 yellow or orange bell peppers
1/2 red onion
1 - 2 mangos
1 - 2 pear
Cut all veggies and fruit into small pieces and toss together in
large bowl with the dressing; see below. It makes quite a bit
and can eaten over a couple days. (The lime juice keeps the
fruit nice.) The colors are gorgeous and makes for a yummy
combo.
Dressing:
1/2 cup olive oil (expeller-pressed)
2 - 3 T red wine vinegar
juice of 1 lime
juice of 1 orange
SALAD DRESSING RECIPES
Basic Vinaigrette Dressing
½ cup extra virgin olive oil
3 Tbs. apple cider vinegar
1 tsp. oregano
½ tsp. salt
1/8 tsp. pepper
Mix in a container and refrigerate. Let it sit out a few
minutes before using and shake well. 10 minutes
preparation time. Makes 4 servings.
Dijon Olive Oil Dressing
½ cup extra virgin olive oil
6 Tbs. balsamic vinegar or lemon juice
6 Tbs. water
1 tsp. Dijon mustard
1/8 tsp. oregano
1 garlic clove, minced
Salt and pepper, to taste
Combine all ingredients into an air tight jar and shake
vigorously to blend. Or use blender. 10 minutes preparation
time. Makes 4 servings.
Greek Salad Dressing
1/3 cup extra virgin olive oil
1 tsp. tried oregano
1 tsp. minced garlic
1 Tbs. red wine vinegar
1 Tbs. fresh lemon juice
Salt and pepper to taste
Wisk together the olive oil, oregano, garlic, wine vinegar, and
lemon juice in a small bowl. Season to taste with salt and
pepper. Toss with salad.
15 minutes preparation time. Makes 4 servings.
Garlic and Red Wine Vinegar Salad Dressing
2/3 cup extra virgin olive oil
1/3 cup red wine vinegar
1-2 cloves garlic, crushed
Salt and freshly ground pepper to taste
Place all ingredients in shaking jar; seal. Shake well. Pour
over greens. 10 minutes preparation time. Makes 2
servings.
Oliveau Salad Dressing
2 Cloves garlic, minced
2 Tbs. Dijon mustard
½ tsp. celery salt
1 dash sea salt
1 dash freshly ground pepper
2 Tbs. balsamic vinegar
1 Tbs. wine vinegar (or boutique vinegar)
½ cup extra virgin olive oil
Place minced garlic, mustard, celery salt, and sea salt and
pepper, and vinegars of choice in bowl. Very slowly whisk in
olive oil, until emulsified (thick and creamy). Place in glass
container. Can be refrigerated for 2 weeks and brought to
room temperature prior to dressing salad. 30 minutes
preparation time. Makes 6 servings.
Lemon Mint Dressing
2 cloves garlic, minced
½ cup fresh lemon juice
Salt to taste
Freshly ground black pepper
½ cup olive oil
2 Tbs. finely chopped fresh mint
Prepare the dressing in a small bowl, whisk together the
garlic, lemon juice, stevia, salt, and pepper. Slowly add the
olive oil, whisking until blended. Stir in the mint. Taste for
seasoning. 10 minutes preparation time. Makes 6 servings.
Spicy Salad Dressing
2/3 cup olive oil
1/3 cup vinegar
3 tsp. fresh squeezed lemon juice
Freshly ground black pepper
2 cloves garlic, minced
¼ tsp. dry mustard
1 dash Tabasco sauce
½ tsp. paprika
1 packet Stevia
¼ tsp basil leaves, crushed
¼ tsp. thyme, crushed
½ tsp. oregano, crushed
2 serrano peppers, minced
Blend all ingredients thoroughly. Chill. 10 minutes
preparation time. Makes 2 servings.
DESSERT RECIPES
Cinnamon Baked Apples
2 cooking apples
2 Tbs. raisins
1 Tb. blue agave
¼ tsp. cinnamon, ground
1 tsp. butter
Pre-heat over to 375 degrees. Core the apples and pare a
one-inch strip of skin from around the middle of each to
prevent splitting. Place the apples in two 10-ounce custard
cups. Pack the raisins into the apples. Mix the blue agave
and cinnamon, pour over the raisins and into the apples.
Top with butter. Bake for 30 minutes. 40 minutes
preparation time. Makes 2 servings.
Poached Pears with Blackberries
4 pears, peeled, but left whole
½ lemon, juice and zest of
8 ounces blackberries
1 1/3 cups water
1 ounce blue agave
Put the pears in a saucepan with the lemon zest and the
lemon juice. Add in half the blackberries and the water.
Heat until the mixture bubbles, then cover and cook gently
for 20 minutes or until the pears are tender. Flip the pears
over half way so they cook evenly on both sides. Lift the
pears from the cooking liquid and cool for a few minutes.
Slice each one in half and scoop out the cores with the tip of
a teaspoon. Tip the cooking liquid into a sieve set over a
bowl and rub it through leaving the seeds behind. Pour the
fruity syrup back into the saucepan, add the rest of the
blackberries and reheat gently for a minute to lightly cook
them. Pour the blackberry sauce over the pears.
45 minutes preparation time. Makes 4 servings.
Vanilla Poached Pears
4 large pears, halved, peeled, and cored
Water, to cover
1½ inches piece fresh vanilla beans
Cinnamon, ground
Mint sprigs, to garnish
Place the pears in a large saucepan and pour water in to
cover the pears. Add vanilla beans and bring the pears to a
simmer over medium heat. Simmer until tender, being
careful not to burn. Allow pears to cool, and then serve in
the center of a dessert place. Spoon sauce over the pears,
then sprinkle with cinnamon powder and garnish with a
sprig of mint. 30 minutes preparation time. Makes 4
servings.
