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A note from Christa... As a nutritionist, I implore my clients to truly nourish themselves on all levels. It is empowering for them when they realize that they dont have to exist on smoothies and salads alone to lose weight and be healthy. We absolutely can feel satis ed while fully enjoying our food and the process of building wellness. Some of the ingredients in this book might seem unusual to you now, but our hope is that, over time, they will become a regular part of your healthy, anti-in ammatory lifestyle. To cook and eat with anti-in ammation in mind you might need to make a monthly trip to the health food store, or buy a few ingredients online to start. However, we encourage you to look for some of these foods, like coconut oil, in your traditional grocery store. You may nd these new-to-you items, as stores respond to the trend toward healthier, anti-in ammatory eating. We suggest spending a few extra minutes to re-explore your grocery store, because ingredients that may seem exotic might have been on the shelves all along, but just not a part of your regular route. We also encourage you to ask for new items: your store wants to accommodate regular customers who, like you, are varying their shopping lists to suit their wellness goals. While Nopalea is a huge step in the right direction of decreasing in ammation, diet is the other half of the equation. We have so much control over our health and our quality of life by what we choose to put in our bodies. Heres to your healthier, anti-in ammatory choices!
Christa Orecchio, CN, HCC Clinical and Holistic Nutritionist Founder of The Whole Journey
ABOUTCHRISTA
Christa Orecchio is a clinical and holistic nutritionist, and founder of The Whole Journey, a private nutrition practice and informational website. She has been regularly featured as a health expert on TV and in print nationwide, including TriVitas monthly magazine, the VitaJournal, and the Fox-TV afliate in San Diego, CA. Christa believes in using food as medicine, and is committed to helping people rst heal, and then achieve vibrant health. She can be found at thewholejourney.com
WELCOME
Dear Fellow Wellness-Seeker: Im so glad you accepted my invitation to take the Nopalea Wellness Challenge. As you saw in my TV program, I know firsthand what this remarkable wellness drink can do. anks to Nopalea Im back hiking and doing all the things I want to do; I hope you, too, enjoy great success. I also hope you enjoy this special collection of anti-in ammatory recipes, selected just for you to help you prepare healthful, delicious meals that will help your body calm the res of chronic in ammation. You can be con dent that these dishes are good and good for you. After all, the recipes come from an expert: Christa Orecchio, a Certi ed Clinical Nutritionist whose insights are featured each month in the VitaJournal, TriVitas monthly magazine. Along with the recipes, youll nd my personal tips on healthy living throughout. ese are some of the techniques that work in my life, from exercise to sleep to food, and I hope they make a dierence for you, too. Youre already taking an important step for your own health by ghting in ammation with Nopalea now you can ght in ammation with your fork, too. Enjoy your journey to wellness and see how good you feel in 60 days!
Cheryl Tiegs
ABOUTCHERYL
Cheryl Tiegs is an internationally-recognized supermodel, designer, author, businesswoman, public speaker and spokeswoman for health and tness. Her iconic smile has graced thousands of magazine covers, and now, as a spokeswoman for TriVita, shes helping people everywhere nd wellness. Featured in the Nopalea TV program, Cheryl personies the beauty of healthy living.
Fruit
Other fats
Grassfed Butter, Ghee, Avocados, Raw Nuts & Seeds
Land
Free-Range & Organic: Chicken, Turkey, Beef, Bison, Lamb
Protein
Sea
Wild Fish: Alaskan or Coho Salmon, Tuna, Mackeral, Shellsh
Leafy Greens
Mixed Field Greens, Kale, Collards, Spinach, Dandelion, Arugala (2 Servings/day: Serving Size Is 1 Cup Cooked Or 2 Cups Raw)
Vegetables
Other Veggies
Choose A Rainbow Of Color & Organic Whenever Possible. (3-5 Servings/day: Serving Size Is 1 Cup Cooked Or 2 Cups Raw)
How do the pieces of an anti-inflammatory diet fit together? This pyramid shows the general guidelines. The base is the foods you should eat the most of; moving up, you see the foods and nutrients you should eat in smaller quantities, or less often.
Nutritional supplements: A good quality multi-vitamin (food-based) will help fill in nutritional gaps. A multi-strain probiotic taken before bed will ensure good digestive and immune health; fish oil helps make certain we get enough Omega-3 essential fatty acids. Hydration: Drinking enough water is the single best way to improve the way we feel and look. Try for 1 liter (about 34 ounces) daily for every 50 pounds of body weight. For tea, Christa recommends green and white, red bush or rooibos, chamomile, peppermint. When possible, always choose mineralized water. Herbs & spices: Want to speed up metabolism, reduce inflammation and reap even more benefits? Keep your home stocked with ginger, garlic, parsley, oregano, cilantro, basil, turmeric, nutmeg, cinnamon and cayenne pepper. Fruit: 2 servings per day maximum for an anti-inflammatory lifestyle, because many fruits are high in sugar. Green apples and berries are the lowest-sugar fruits. Complex carbohydrates: These have enough fiber to slow the release of glucose (sugar) in the system. So, they help to stabilize blood glucose levelsand stable blood sugar levels are the ONE thing that people who live to be 100 or over have in common.
Grains: Choose gluten-free grains whenever possible, like brown and wild rice and quinoa. Root veggies: Sweet potatoes, yams, butternut and acorn squash and parsnips. Beans & Legumes: Chickpeas, black beans, pinto beans and adzuki beans. Healthy Fats & Oils: Good-quality fat makes us feel full, so we wont overeat sugar or carbohydrates. The ones in the pyramid are a fast way to strengthen the immune system and reduce inflammation. Protein: Protein is a basic building block of cells and tissues needed to keep us strong. It is crucial for vital functions, regulation and maintenance of our bodies. By consuming the high-quality meats, poultry and fish in the pyramid, we can make complete amino acidsthe building blocks for a lean human body. Vegetables: Its simple the more fresh vegetables we eat, cooked or raw, the better we feel and look, and the better our health will be. They give us nutrients and clean out toxins. A rainbow of color and five servings per day keep antioxidant levels high and inflammation at bay.
APPETIZERS
SERVINGS: 6 CUPS
PREPARATION Heat coconut oil for 1 minute, then add popcorn and cover with a lid. Shake covered pan around on burner to coat popcorn and to invite popping. Keep moving pan around until all popcorn is popped. Gently remove lid (holding pan down toward bowl and away from the face) and pour popcorn into a large bowl.Spray popcorn with olive or coconut oil spray, then toss with salt and pepper. Add apple cider vinegar at the end and toss again.
3 2 1 1
cup organic popping corn kernels tablespoons coconut oil tablespoons raw apple cider vinegar teaspoon Celtic or pink salt teaspoon freshly ground black pepper olive or coconut oilspray
1 3 1 4 1 3 1 1
1/2 1/2 1/4
can cannellini (white) beans, drained and rinsed cup rawcashews, soaked for 20 minutes and drained cup water tablespoon lemon juice tablespoons nutritional yeast yellow onion, diced garlic cloves, minced cups frozen artichoke hearts, thawed and chopped cups fresh spinach, chopped small teaspoon sea salt pinch red pepper flakes teaspoon cumin teaspoon garlic powder cup gluten-free bread crumbs
2 2
1/2
bag (10 ounces) frozen green garbanzo beans, cooked cup fresh lemon juice cup + 2 tablespoons olive oil cup + 2 tablespoons tahini tablespoons chopped garlic tablespoons water tablespoon sea salt
SERVINGS: 12-18
PREPARATION In food processor, blend pecan flour, cashew flour, drained dates, nut butter, and maple syrup. Slowly, mix in the rolled oats by hand. If mixture is too thick to mold into balls, add a few tablespoons of water. Continue to mix until soft and malleable. Roll into 1" size balls. Roll the balls into any topping of preference, such as flax seeds, unsweetened shredded coconut, or cacao powder.
10 3
2-3 1/2
cup pecans (food processed into flour) cup cashews (food processed into flour) medjool dates (de-pit and soak in
hot water or 10 minutes)
tablespoons almond or peanut butter tablespoons maple syrup cup gluten-free rolled oats
10
6 24 1
clove garlic cup green pitted olives cup extra virgin olive oil extra-large organic eggs, hard-boiled and cooled slices baguette of your choice bunch chives, snipped into 1-inch lengths tiny dill sprigs for garnish
11
SERVINGS: 15 APPETIZERS
PREPARATION Put potatoes in a medium pan with cold water and bring to a boil. After water is boiling, add sea salt. Cook about 35-40 minutes until potatoes are fork tender. While the potatoes are cooking, rinse the blossoms and let air dry on a paper towel. Drain the potatoes. Mash the potatoes with a hand masher and add coconut milk. Continue to mash until well incorporated. Gently stuff the squash blossoms with the mashed potatoes. Fill up leaving just enough room to seal them. Roll each blossom in melted coconut oil then into the panko. Fry in grapeseed oil until golden brown.
15
1/2
1 1
red potatoes, peeled and cut into bite-sized chunks teaspoon sea salt cup coconut milk squash blossoms cup safflower or grapeseed oil cup Italian panko (gluten-free bread crumbs) cup melted coconut oil for frying
12
3/4
3 1 1 1 1 2 2
cup brown rice flour organic chicken breast halves, skinless and boneless tablespoon paprika teaspoon sea salt tablespoon dried parsley tablespoon dried oregano organic eggs cloves garlic, crushed
13
ZUCCHINI PANCAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/4 1/4 1/8
1
1/4 1/4 1/4
1 4
teaspoon sea salt teaspoon fresh ground pepper dash paprika cup quinoa flour cup almond flour cup brown rice flour dash red pepper flakes tablespoons grapeseed oil or 3 tablespoons butter
14
LENTIL PAT
PREP AND COOK TIME: 1 HOURS
INGREDIENTS 1 1 6 1 1 1 tablespoon grapeseed oil cup chopped onion cloves garlic, minced teaspoon sage teaspoon thyme cups cooked lentils cayenne pepper to taste
SERVINGS: 2 CUPS
PREPARATION Heat the oil in a skillet. Add the onion and garlic and saut slowly over low heat for about 15 minutes. Add sage and thyme and continue to saut for about 5 minutes longer. Place the cooked lentils in a food processor or blender. Add the sauted vegetables and cayenne pepper to the lentil mixture and pure or blend. Transfer the pat mixture to a bowl and chill for about an hour.
15
16
SERVINGS: 3 CUPS
PREPARATION Drain and rinse soaked almonds. Place almonds in a food processor and grind. Add remaining ingredients minus the water. Pure the ingredients, adding more water until creamy. Taste and adjust seasonings to taste. Spoon into a serving dish and drizzle with extra olive oil and smoked paprika.Serve with cut veggies or raw flax crackers.
1
1/4 1/4 3/4 3/4
cups raw almonds, soaked at least 12 hours cup plus1 tablespoon raw tahini teaspoon fresh ground pepper teaspooncumin cup plus 2 tablespoons olive oil cup plus3 tablespoons lemon juice cup water teaspoonsalt smoked paprika for garnish
17
soft avocados, peeled and pitted green onions, finely chopped teaspoon coriander powder teaspoon seaweed seasoning
(kelp, nori, dulse, etc.-found in Asian section of the health food store)
1/2 3-4
18
CHILI NUTS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1
3/4
SERVINGS: VARIES
PREPARATION Preheat oven to 300 degrees. Generously grease a jelly-roll pan. Lightly beat egg white in medium-size bowl. Add cashews; toss gently to coat. In a separate small bowl, combine salt, red pepper flakes, cumin, oregano, and ground red pepper. Sprinkle over nuts; toss to coat evenly. Spread nuts in prepared pan. Bake for 25 minutes or until golden and fragrant. Stir 2 or 3 times throughout the baking process to separate nuts. Cool nuts completely. Store in airtight container.
2 1
1/2 1/2 1/4
egg white pound unsalted cashews teaspoons coarse salt teaspoon crushed red pepper flakes teaspoonground cumin teaspoon dried oregano teaspoon ground hot red pepper
19
TZATZIKI SAUCE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 1 Persian cucumber (peeled, seeded,
diced into -inch pieces)
bunch dill, minced small container of plain organic yogurt (6-8 ounces) lemon, juiced pinch of sea salt
20
POLENTA FRIES
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2 1
1/2
SERVINGS: 4
PREPARATION Preheat oven to 450 degrees.Cut polenta into thick slices (the size and shape of steak fries). Toss with grapeseed oil, salt, pepper, and other spice. Roast in oven for 40 minutes.Serve with marinara sauce for dipping.
tablespoons grapeseed oil cup sugar-free marinara or pizza sauce teaspoon harissa, curry, or Jamaican jerk spice salt and pepper to taste
21
1 1
cups almond meal pastured eggs tablespoons grapeseed oil teaspoon baking soda teaspoon garlic powder tablespoons fresh rosemary chopped
Suggested toppings: 1 1 2 3 1 2
1/2
cup organic marinara sauce (sugar-free) pound Italian chicken sausage, nitrate-free crookneck yellow summer squash, diced green onions chopped teaspoon dried oregano small tomatoes, diced cup roasted peppers, diced handful of torn basil leaves
(optional: add dairy-free cheese)
22
2 3 1 2 1 2
cup water tablespoons chopped cilantro cloves minced garlic teaspoon cumin powder teaspoons sea salt teaspoon chili powder tablespoons extra virgin olive oil
23
PICO DE GALLO
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 3
1/2
6 6
1/4 1/4 1/8
medium tomatoes, finely diced cup yellow onion, finely diced tablespoons minced jalapeos tablespoons lime juice teaspoon sea salt cup chopped fresh cilantro cup chopped Italian flat parsley tablespoon raw apple cider vinegar optional: a dash of pink or Celtic salt
24
tablespoons Greek yogurt teaspoons honey teaspoon ground cinnamon cup organic peanut butter (no sugar)
25
SUNFLOWER PAT
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 3 1 cups raw sunflower seeds
(soaked 8-12 hours)
SERVINGS: 8 CUPS
PREPARATION Soak sunflower seeds for 8-12 hours; drain. Allow seeds to sprout by leaving out on counter for 3-4 hours. Once sprouted, thoroughly rinse, drain, and remove as many of the thin inner husks that float to the top as possible. In a food processor, process the sunflower seeds, lemon juice, scallions, tahini, vinegar or tamari, onion, parsley, garlic, and cayenne until the mixture is a smooth paste.
cup freshly-squeezed lemon juice 1/2 cup chopped scallions - cup raw tahini 1/4 cup raw apple cider vinegar ortamari sauce 2-4 slices red onion, cut into chunks 4-6 tablespoons parsley, coarsely chopped 2-3 medium cloves garlic, coarsely chopped 1/2 teaspoon cayenne pepper
(or more to taste)
26
SALMON CAKES
PREP AND COOK TIME: 1 HOURS
INGREDIENTS 4 6
1/2
SERVINGS: 4 PATTIES
PREPARATION Break salmon into small pieces with fork. Place rice crackers in a zip-lock bag and, with a rolling pin, crush rice crackers into crumbs. In a large bowl, combine salmon, crackers, onion, garlic, lemon juice, salt, pepper, and coriander. Make 4 patties and refrigerate for 1 hour. In a skillet, heat oil on high heat. Fry each side for 3-4 minutes. Notes: Serve with brown rice and lemon slices.
2 1 1
ounces cooked salmon rice or gluten-free crackers onion, minced cloves garlic, minced tablespoon fresh lemon juice tablespoon grapeseed oil dash of black pepper dash of coriander
27
SERVINGS: 12 ROLLS
edge of the nori sheet with the edge of the mat nearest you. Using damp fingers, gently press half of rice onto the nori, leaving a 1-inch border on the side farthest from you. Then flip the nori sheet over so the rice side is on the plastic (and therefore the outside of the roll when you roll it). Arrange half of cucumber in even strips horizontally across the nori wrap, starting 1 inch from the side nearest you. Arrange half of carrots over cucumber in the same manner. Peel avocado half and cut lengthwise into thin slices; arrange half of slices over carrots in the same manner. Beginning with the edge nearest you, lift mat up with your thumbs, holding filling in place with your fingers, and fold mat over filling so that the upper and lower edges of rice meet. Squeeze gently but firmly along the length of the roll, tugging the edge of mat furthest from you to tighten. Open mat and roll log forward to seal with nori border. Transfer roll, seam side down, to a cutting board.Make second log in the same manner. Cut each log crosswise into 6 pieces with a wet, thinbladed knife. Serve with wasabi paste, tamari soy sauce, and pickled ginger.
PREPARATION Place rice in a non-metal bowl. In a small bowl, stir together vinegar and tamari soy sauce. Pour vinegar mixture over rice, tossing gently with a large spoon to combine. Place sushi mat on a work surface with slats running crosswise. It is recommended to cover the sushi mat in plastic wrap for easier rolling and to avoid a mess. Arrange 1 sheet of nori, shiny side down, on mat, lining up a long
28
BEANS
SERVINGS: 10
5 2
3 1 1 1 3 1 1 1
2-3
tablespoons grapeseed oil or ghee (clarified butter) yellow onion,-inch slices shallot, minced 1-inch piece of ginger root, peeled and minced cloves garlic, minced teaspoon turmeric teaspoon cumin teaspoon cinnamon teaspoons sea salt 24-ounce container of bone broth or chicken stock
PREPARATION In a stock pot, heat grapeseed oil or ghee; add onions and saut until translucent.Add shallots, ginger, and garlic and saut for about a minute, or until the garlic becomes slightly golden. Add all dried spices, combine, and lightly saut for 1 minute. Finally, add bone broth, water, lentils, and sea salt. Bring to boil, then reduce heat to simmer with lid slightly ajar. Cook on low for about 20-25 minutes or until all lentils are a gentle orange color. Add lemon juice during the last few minutes of cooking.Taste and add more sea salt if needed.
30
SERVINGS: 6
PREPARATION Heat blue corn taco shells as directed on the package. Mix beans with salsa. To assemble tacos, place bean and salsa mixture on the bottom, then layer with onions, tomatoes, and lettuce. Top with guacamole, more salsa, and dollop of Greek yogurt. Variation: Use ground turkey sauted with cumin.
1 1
1/2
5 1
package hard-shelled blue corn taco shells can black beans, rinsed and drained cup homemade or commercial salsa cup homemade or commercial guacamole tomato, diced onion, chopped leaves romaine lettuce, sliced cup plain Greek yogurt
31
2 2
1/2
bag (10 ounces) frozen green garbanzo beans, cooked cup fresh lemon juice cup + 2 tablespoons olive oil cup + 2 tablespoons tahini tablespoons chopped garlic tablespoons water tablespoon sea salt
32
SERVINGS: 2
cup cooked quinoa cup chickpeas cup cucumber, chopped and seeded tablespoon diced red onion
1/2
1 1 1
teaspoon chopped cilantro cup plain Greek yogurt teaspoon sea salt teaspoon pepper teaspoon turmeric teaspoon paprika teaspoon ginger
Eating for Wellness
33
SERVINGS: 4
PREPARATION Saut garlic and onions in grapeseed oil. Add turkey and cook on medium heat for 5 minutes.Add all spices and sweetener and stir for a few minutes. Add adzuki beans and marinara sauce. Let mixture simmer for 5-7 minutes to allow flavors to blend.
1 1 1 1 1 3 1 1
cup white onion, chopped can Eden Organic Adzuki Beans, drained and rinsed pound ground turkey
(free-range, organic)
teaspoons ground cumin teaspoon red chili flakes pinch cayenne pepper drops stevia teaspoon ground black pepper cup marinara sauce (without sugar)
34
LENTIL PAT
PREP AND COOK TIME: 1 HOURS
INGREDIENTS 1 1 6 1 1 1 tablespoon grapeseed oil cup chopped onion cloves garlic, minced teaspoon sage teaspoon thyme cups cooked lentils cayenne pepper to taste
SERVINGS: 2 CUPS
PREPARATION Heat the oil in a skillet. Add the onion and garlic and saut slowly over low heat for about 15 minutes. Add sage and thyme and continue to saut for about 5 minutes longer. Place the cooked lentils in a food processor or blender. Add the sauted vegetables and cayenne pepper to the lentil mixture and pure or blend. Transfer the pat mixture to a bowl and chill for about an hour.
35
SERVINGS: 8
PREPARATION Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic, and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender, and most of the water has evaporatedabout 20 minutes. Add the rice, bell pepper, and pepper flakes. Simmer, stirring and tossing frequently, until heated through-about 5 minutes.
3 1 1 1
cups cooked long-grain brown rice, cold cups water onion, chopped celery stalks, chopped garlic cloves, minced teaspoon freshly ground pepper cups cooked black-eyed peas butternut squash, about 1 pound peeled, seeded, and cut into cubes red bell pepper, stemmed, seeded, and finely chopped teaspoon red pepper flakes
36
SERVINGS: 4
cup dried pinto beans cups water cloves garlic, minced jalapeo pepper, minced teaspoon cumin teaspoon chili powder lime, juiced salt to taste
37
SERVINGS: 8-10
PREPARATION In a large pot, heat oil over medium heat and saut garlic, onion, red pepper, and sea salt until soft (about 4-5 minutes). Add the cumin and chili powder; stir to combine. Cook for another minute. Add chopped yam and lime zest, cooking about 10 minutes more and stirring occasionally. Add the tomatoes, black beans, lime juice, and cocoa powder. Bring to a simmer, cover, and cook for 10 minutes, or until yams are soft. Top with chopped cilantro and a squeeze of lime, if desired. Serve over brown rice or with gluten-free corn bread.
38
SERVINGS: 6
PREPARATION Wash quinoa and toast in a dry pan for a few minutes, or until it smells nutty. Boil water or stock and add salt and quinoa. Turn heat to low and simmer covered for 20 minutes.
39
SERVINGS: 2-4
PREPARATION Rinse quinoa. Bring water and salt to a boil and add quinoa. Simmer covered for 20 minutes or until grains are fluffy and water is absorbed. Make chimichurri sauce by combining vinegar, water, garlic, chili flakes, salt, pepper, and oil in a blender; pulse until well combined. In a big bowl, gently mix together quinoa, chimichurri sauce and aduki beans. Garnish with a few whole parsley leaves.
1 1
tablespoons water cloves garlic teaspoons chili flakes cup extra virgin olive oil cup cooked aduki beans or 1 can rinsed and drained small bunch flat leaf parsley salt and pepper to taste
40
BEVERAGES
SERVINGS: 1
PREPARATION Boil water and pour over fresh ginger root. Cover mug while steeping for 10 minutes. Sip and enjoy. Add 1 teaspoon of honey or coconut sugar if desired.
42
SERVINGS: 2
PREPARATION Place all ingredients in a blender and blend until smooth. You may need to add small amounts of water as you blend to help the process and for desired consistency.
3
1/2
2
1/2
1 1 1 1
green apple, peeled if using a blender carrots (washed, trimmed, and chunked) stalks celery with leaves head romaine lettuce large kale leaves ripe papaya handful cilantro or parsley cucumber, peeled if using a blender handful fennel (stalk can be used, too) teaspoon greens powder (optional)
43
IMMUNITY ELIXIR
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 2 1 1 1 1 1 1
1/2
SERVINGS: 2
PREPARATION Place all ingredients in a blender and blend until smooth.
cups coconut water frozen banana, chunked packet (100g) frozen aai berry cup frozen blueberries teaspoon vanilla pinch sea salt scoop protein powder teaspoon coconut oil
44
SERVINGS: 2
PREPARATION Place ingredients in blender and blend until smooth. You may need to add small amounts of water as you blend to help the process and for desired consistency.
45
SERVINGS: 1
PREPARATION Blend all ingredients in a blender until smooth and well-blended.
2 1 1
cup almond milk, coconut milk, or water ripe avocado tablespoons hemp seeds scoop plant-based protein powder large handful kale or spinach
46
SERVINGS: 4
PREPARATION Blend in a blender for 2-3 minutes.
47
SERVINGS: 2
PREPARATION Blend and enjoy!
1 1
avocado frozen banana cup almond milk (unsweetened) tablespoon maca powder scoop vanilla whey protein powder
48
FRUIT WATER
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2
1/2 1/2
SERVINGS: 8
PREPARATION Place fruit and basil in a large glass pitcher and add water. Refrigerate for 2 hours and serve in tall glasses.
1 1
1/4
quarts pure water (mineralized) orange, sliced grapefruit, sectioned lime, sliced lemon, sliced cup fresh basil leaves
49
VEGAN "EGG"NOG
PREP AND COOK TIME: 4 HOURS SERVINGS: 3-4
INGREDIENTS 2
1/2
1 2 1
1/2 1/4
1 1 1
cups cashew crme (see below) cup date paste (see below) cup coconut milk tablespoons maple syrup teaspoon pure vanilla extract teaspoon nutmeg teaspoon cinnamon pinch of cloves pinch cardamom pinch sea salt
Date Paste: Soak 1 cup pitted dates in water for 1-2 hours. Blend in a blender with a small amount of coconut water or water until blended into a paste. Use cup for recipe. PREPARATION Blend all ingredients in blender until smooth.
Cashew Crme Base: Soak 1 cup cashews for 4 hours; drain and rinse well. Place in blender with 3 cups of water and pure until very smooth. Use 2 cups of this for the recipe.
50
SERVINGS: 1
PREPARATION Blend together until smooth and thick.
51
SERVINGS: 4
PREPARATION Put water into a small pot and bring to a boil on the stove. Make sure that the water has come to a full boil.Add turmeric and ginger to the boiling water and reduce to simmer for 8 to 10 minutes. This will extract the beneficial compounds from the turmeric and ginger.Remove the pot from the stove. Strain the tea into a cup through a finemesh strainer to filter out the particles of turmeric and ginger. Add sweetener and lemon to taste. Refrigerate.
honey or dark-liquid stevia, to taste lemon slices, or the juice of a full lemon (to taste)
52
SERVINGS: 1
PREPARATION Blend and enjoy! If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.
1 1 1
tablespoon ground flaxseed teaspoon hemp seeds (or any other raw nut or seed) teaspoon raw organic coconut oil
53
BREAKFASTS
SERVINGS: 12
PREPARATION Preheat oven to 350 degrees. In a large bowl, add almond flour, baking soda, salt, cinnamon, nutmeg, allspice, clove, and ginger. Mix well and set aside. In a separate bowl, add melted ghee, eggs, maple syrup, and vanilla. Whisk until smooth. Pour wet ingredients into bowl with dry ingredients and mix well. Stir in shredded carrot and walnuts. Spray a muffin tin or line with muffin liners.Pour about cup of the batter into each tin until they are all evenly filled. Each tin should be about full. Bake muffins for 18-20 minutes, or until you can pull a fork out clean after testing.
2 1
1/2 1/2 1/2
3 3 3 2 1
1/2
cups almond flour teaspoon baking soda teaspoon sea salt teaspoons ground cinnamon teaspoon ground nutmeg teaspoon ground allspice teaspoon ground cloves teaspoon ground ginger tablespoons ghee (clarified butter), melted pastured eggs tablespoons grade B maple syrup tablespoons vanilla extract cup shredded carrot
(about 1 medium carrot)
55
IMMUNITY ELIXIR
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 2 1 1 1 1 1 1
1/2
SERVINGS: 2
PREPARATION Place all ingredients in a blender and blend until smooth.
cups coconut water frozen banana, chunked packet (100g) frozen aai berry cup frozen blueberries teaspoon vanilla pinch sea salt scoop protein powder teaspoon coconut oil
56
SERVINGS: 1
PREPARATION Blend all ingredients in a blender until smooth and well-blended.
2 1 1
cup almond milk, coconut milk, or water ripe avocado tablespoons hemp seeds scoop plant-based protein powder large handful kale or spinach
57
SERVINGS: 1
PREPARATION Place all ingredients in the center of the tortilla and roll up burrito style. Enjoy! Option: In place of the eggs, use brown rice and/or black beans.
1 1
scrambled organic eggs ripe avocado handful of greens sprouted grain or brown rice tortilla, warmed Himalayan pink salt (or sea salt of your choice) to taste
58
SERVINGS: 4
PREPARATION Blend in a blender for 2-3 minutes.
59
SERVINGS: 2
PREPARATION Cook 1 cup quinoa with 2 cups water in a rice cooker or pot for about 20 minutes. After quinoa is cooked, add coconut, almonds, hemp seeds, cardamom, cinnamon, maple syrup, and sea salt; mix together.Top with almond or coconut milk to your liking.
2 1 1 1 1
cup quinoa,rinsed and drained cups water cup toasted unsweetened coconut flakes cup toasted slivered almonds, walnuts, or pecans tablespoons hemp seeds teaspoon cinnamon pinch cardamom tablespoon maple syrup dash sea salt (Himalayan pink salt or Celtic sea salt are the best) unsweetened almond milk or coconut milk, optional
60
SERVINGS: 1
PREPARATION Put soaked and drained quinoa and 2 cups water in medium sauce pan and bring to boil. Reduce to simmer with lid on until cooked, 10 to 15 minutes. Remove from heat and set aside to cool. In a large mixing bowl, whisk eggs and salt; set aside. Preheat oven to 375 degrees. Prep all veggies. Cut up mushrooms. Rinse and roll Swiss chard and makeoneinch julienne cuts across Swiss chard rolls. In a large saut pan, saut the red onion, mushrooms, and red pepper until golden; add garlic for one minute. Add Swiss chard and saut until wilted. Allow to cool down. Make sure quinoa and veggies are not too hot when adding to eggs. Mix all ingredients in one large bowl. Oil a 9x13 baking dish and pour all ingredients into baking dish. Add broken pieces of goat cheese to casserole. Cover with tin foil and bake for 30 minutes. Check middle and, if it is still liquid, cover casserole and bake at 400 degrees for 10 more minutes. Remove tin foil for the last 5 minutes.
2 1 1 1 1 3
1/2
1 3 6
cups water or healing bone broth dozen pastured eggs red pepper, small dice red onion, small dice bunch Swiss chard cloves garlic, minced pound maitake mushroom bunch fresh basil, chopped teaspoons sea salt ounces goat cheese, crumbled
61
PREPARATION Banana Bread: Preheat oven to 375 degrees. Place cashews in a food processor and grind down. Once the cashews are a fine meal, drizzle in walnut oil while the processor is running to create a cashew butter. Peel bananas; roughly break them up and add to food processor. Combine mixture for about a minute or until the mixture resembles a soupy paste. In a large bowl, whisk eggs. Add cashew/banana mixture along with remaining above ingredients. Mix to combine until it resembles a batter.Grease a glass loaf pan with coconut oil.Pour batter into greased loaf pan and bake for 25-30 minutes or until bread is cooked through, and the top is somewhat crispy. Allowbread to cool for about 10 minutes. French Toast: Whisk first four ingredients together in a shallow bowl. Heat a skillet or griddle with coconut oil.Cut banana bread into -1-inch slices; dip into egg mixture, making sure both sides are coated. Cook on medium-high heat for 2-3 minutes per side.Top French toast with sliced bananas, honey, and/or a touch of cinnamon.
ripe medium bananas cups roasted unsalted cashews cup almond meal/flour tablespoons walnut oil eggs, whisked tablespoon raw honey teaspoon baking soda teaspoon baking powder teaspoon vanilla extract teaspoon cinnamon pinch salt
French toast: 2
1/3
1
1/4
1-2
eggs cup canned coconut milk teaspoon vanilla extract teaspoon cinnamon tablespoons coconut oil
62
SERVINGS: 2
PREPARATION Blend and enjoy!
1 1
avocado frozen banana cup almond milk (unsweetened) tablespoon maca powder scoop vanilla whey protein powder
63
1 1 1
cup cooked brown rice tablespoon hemp protein powder tablespoon flaxseed meal egg white (or 1/8 cup of apple sauce
of mashed banana if you are allergic to eggs)
1/8-1/4
15 1
cup unsweetened almond milk drops of dark-liquid stevia pinch of cinnamon coconut oil fresh blueberries (optional)
64
SERVINGS: 1
PREPARATION Preheat oven to 350 degrees. In a medium bowl, combine coconut flour, salt, and baking soda. In a large bowl, blend together eggs, xylitol, water, oil, and lemon zest. Blend dry ingredients into wet. Fold in poppy seeds. Spoon batter into greased muffin cup. Bake for 8-10 minutes.
3
1/4
1
1/4
1 1
cup coconut flour teaspoonbaking soda eggs cup xylitol tablespoon water cup grapeseed oil tablespoon lemon zest tablespoon poppy seeds
65
SERVINGS: 4
1
1/2-1 1/2
young coconuts, pulped cup macadamia nuts, soaked for 2 hours and then drained vanilla bean teaspoon mesquite meal pinch sea salt cup coconut water or water teaspoon dark-liquid stevia, if using as a dessert
66
ZUCCHINI PANCAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/4 1/4 1/8
1
1/4 1/4 1/4
1 4
teaspoon sea salt teaspoon fresh ground pepper dash paprika cup quinoa flour cup almond flour cup brown rice flour dash red pepper flakes tablespoons grapeseed oil or 3 tablespoons butter
67
SERVINGS: 1
PREPARATION Blend together until smooth and thick.
68
SERVINGS: 1
PREPARATION Blend and enjoy! If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.
1 1 1
tablespoon ground flaxseed teaspoon hemp seeds (or any other raw nut or seed) teaspoon raw organic coconut oil
69
TROPICAL BREEZE
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS
1/2
SERVINGS: 2-4
PREPARATION Place all ingredients into a bowl, mix, and serve. Notes: This is the simplest and most refreshing dessert to enjoy in warm weather. Depending on the sweetness of the pineapple, you may want to add a little honey.
1 1
1/4
pineapple, cut into bite-sized chunks cup mango, cut into bite-sized chunks cup plain 2% Greek yogurt cup dried coconut flakes
70
SERVINGS: 2
PREPARATION Beat the eggs in a small bowl and set aside. Heat the oil in a frying pan. Saut leek for 3 minutes. Add garlic and saut for one minute. Add carrots, cover, and cook 5 minutes on low heat until carrots are softened. Remove vegetables and put on a plate. Add a little oil to the pan if it's dry. Add the eggs and cook over medium heat for 3 minutes until eggs are mostly cooked. Add greens and other vegetables back into pan. Stir all ingredients together until eggs are completely cooked. Add salt and pepper to taste and serve.
clove garlic, minced carrot, diced cup chopped spinach, dandelion, watercress, or chard
71
SERVINGS: 1
PREPARATION Beat eggs in a small bowl. Heat oil in a frying pan. Add onion and saut for 5 minutes. Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are mostly cooked. Distribute salmon, cheese (if desired), and avocado evenly across the eggs. Use a spatula to fold the omelet in half and cook 30 seconds more on each side.
3
1/4 1/8
pastured eggs tablespoon ghee (clarified butter) or organic butter small onion, thinly sliced ounces cooked salmonor smoked salmon avocado, diced cup raw cheese, optional salt and pepper to taste
72
OATMEAL PANCAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 2 1 2
1/4
1 2
cups rolled oats cups water banana tablespoons maple syrup teaspoon sea salt teaspoon vanilla extract teaspoons melted coconut oil
73
MUESLI
PREP AND COOK TIME: 5 MINUTES *
INGREDIENTS 1 2 5-6
1/2
SERVINGS: 2
PREPARATION
cup rolled oats cups almond or hemp milk dates, pitted and chopped cup sunflower seeds
* Soak all ingredients overnight covered and it will be done by the morning without cooking!
Suggestions: Add shredded coconut, raisins, or brown rice syrup before eating.
74
SERVINGS: 2
PREPARATION Heat oil in frying pan. Saut onions for 5 minutes. Add sausage and kale. Cook for 5 minutes or until sausage is hot and kale becomes soft. Remove from heat, sprinkle with balsamic vinegar, and serve. Note: For vegetarians, substitute tempeh (a soy food) for sausage.
2
1/2
teaspoons ghee or organic butter small yellow onion, sliced into thin half moons precooked chicken sausages, sliced into -inch rounds bunch kale, de-stemmed and chopped into small pieces tablespoon balsamic vinegar
75
MORNING KASHA
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 2 2 1 1 cup cooked kasha (buckwheat) tablespoons almond or cashew butter tablespoons water (use more if
needed)
SERVINGS: 1
PREPARATION Place kasha in a steamer over boiling water. Steam until warm. In a separate bowl, use a fork to blend nut butter with 2 tablespoons of wateruntil creamy like a sauce. If needed, add a bit more water. Mixture should not be too runny. Pour nut butter sauce over kasha and mix well. Sprinkle with cinnamon and vanilla and drizzle with maple syrup.
76
SERVINGS: 2-4
PREPARATION Lightly toast then grill the bread in a large skillet with enough oil to coat both sides of the toast. Grill until sizzling and golden. In the meantime and in a separate skillet, fry the eggs to your liking. Season with sea salt and fresh ground pepper. Spread a generous amount of pesto on each grilled toast. Top with an egg and sprinkle with parmesan.
sea salt and fresh ground pepper shredded parmesan, as needed (may
substitute nutritional yeast flakes)
77
SERVINGS: 3 CUPS
PREPARATION Blend and enjoy! If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.
cups gluten-free rolled oats cup slivered almonds cup dried shredded coconut cup crystallized ginger cup coconut oil cup maple syrup
78
BREAKFAST CASSEROLE
PREP AND COOK TIME: 55 MINUTES *
INGREDIENTS 1 6 2 5 1 1 tablespoon grapeseed oil slices of sprouted grain or whole grain bread cups washed spinach (tightlypacked) eggs, well-beaten cup full-fat Greek yogurt teaspoon salt
SERVINGS: 10
PREPARATION * Prepare the night before: Melt the oil in a 9x13 inch baking dish. Tear bread into pieces and toss with melted oil. Sprinkle spinach over bread. In a large bowl beat the eggs and combine with yogurt and salt. Pour mixture over bread and spinach. Cover and place in fridge overnight. * In the morning: Preheat oven to 350 degrees. Uncover the casserole and place in oven for 45 minutes. Cut and serve.
79
SERVINGS: 2
PREPARATION Preheat oven to 375 degrees. Lightly oil an ovenproof, 8-inch omelet pan. Layer the blue corn chips onto the bottom of the prepared pan. Top the chips with tomatoes and roasted red peppers. Sprinkle with crumbled cheese. Whisk the eggs with the yogurt and herbs until fluffy and pour the mixture over the chips. Season with sea salt and fresh pepper. Bake in oven for about 20 to 25 minutes, or until the eggs are set and the frittata is golden.
4
1/3
ounces crumbled feta, goat, or vegan cheese large organic free-range eggs cup Greek-style, plain yogurt organic blue corn chips (enough
for one layer in an ovenproof omelet pan)
a few organic grape or cherry tomatoes, halved a spoonful of chopped, roasted, red peppers fresh chopped basil, parsley, or cilantro sea salt and fresh ground pepper
80
DESSERTS
SERVINGS: 12
PREPARATION Preheat oven to 350 degrees. In a large bowl, add almond flour, baking soda, salt, cinnamon, nutmeg, allspice, clove, and ginger. Mix well and set aside. In a separate bowl, add melted ghee, eggs, maple syrup, and vanilla. Whisk until smooth. Pour wet ingredients into bowl with dry ingredients and mix well. Stir in shredded carrot and walnuts. Spray a muffin tin or line with muffin liners.Pour about cup of the batter into each tin until they are all evenly filled. Each tin should be about full. Bake muffins for 18-20 minutes, or until you can pull a fork out clean after testing.
2 1
1/2 1/2 1/2
3 3 3 2 1
1/2
cups almond flour teaspoon baking soda teaspoon sea salt teaspoons ground cinnamon teaspoon ground nutmeg teaspoon ground allspice teaspoon ground cloves teaspoon ground ginger tablespoons ghee (clarified butter), melted pastured eggs tablespoons grade B maple syrup tablespoons vanilla extract cup shredded carrot
(about 1 medium carrot)
82
1 2 1
cup raw cacao powder cup organic maple syrup, grade B heaping tablespoon coconut butter teaspoons vanilla extract teaspoon coarse sea salt
83
2
1/2 1/2 1/2
beans, drained and rinsed large organic eggs cup melted organic butter, more for the baking dish cup cocoa powder or raw cacao powder teaspoon salt teaspoons gluten-free vanilla extract cup plus 2 tablespoons coconut sugar cup gluten-free semi-sweet chocolate chips cup finely chopped walnuts
84
2 1
ounces organic, semi-sweet chocolate chips cup coconut sugar tablespoons cacao powder pack (100 g) frozen unsweetened aai pure, thawed
85
SERVINGS: 8
PREPARATION Lightly and completely oil glass pie plate with coconut oil cooking spray. Whisk coconut milk into a small saucepan with agar flakes. Let rest for 10 minutes.Split vanilla bean lengthwise and scrape seeds into coconut milk; add vanilla pod, too. Bring to a full boil. Reduce heat and simmer, whisking constantly, until agar is mostly dissolved, about 10 minutes. Remove from heat and strain into a bowl, using a fine-mesh strainer and pressing upon the solids lightly. Discard solids.Whisk 4 tablespoons honey into strained coconut milk. Add yogurt and generous pinch of salt; whisk until smooth. Pour into prepared plate and chill, covered, at least 1 hours. In a blender, combine remaining 1 tablespoon honey, mango, lime zest, and juice; pure until smooth. Spoon 2 tablespoons of the mango-lime coulis (sauce) over each serving. Garnish with papaya slices or fruit of your choice; serve with remaining coulis on the side.
86
SERVINGS: 6-9
PREPARATION Preheat the oven to 350 degrees. Place all filling ingredients in a large bowl and stir well.Spoon the filling into individual ramekins or into an 8x8 inch baking dish. For the topping, combine the flour, granola, and sugar. Add butter, vanilla, and salt to the dry ingredients; mix with a fork until the mixture looks dry and crumbly.Add 1 tablespoon of water and mix until the mixture starts to come together and looks crumbly.If the mixture still seems dry, add 1 more tablespoon of water.Crumble the topping over the filling. Bake in preheated oven until the filling is hot and bubbly all the way through, and the topping looks crispy and light brown (about 25 to 30 minutes).
Filling: 16-ounce package of fresh, organic strawberries, stemmed and quartered large stalks organic rhubarb, cut into 1/2-inch cubes cup coconut palm sugar cup arrowroot powder
(used in lieu of cornstarch)
1 1
organic tangelo, zested and juiced tablespoon balsamic vinegar Topping: cup rice flour cup gluten-free, organic granola cup coconut palm sugar teaspoon vanilla extract pinch sea salt tablespoons water tablespoons organic, unsalted butter, cut into pea-sized pieces
1 1 1-2 5
87
PREPARATION Banana Bread: Preheat oven to 375 degrees. Place cashews in a food processor and grind down. Once the cashews are a fine meal, drizzle in walnut oil while the processor is running to create a cashew butter. Peel bananas; roughly break them up and add to food processor. Combine mixture for about a minute or until the mixture resembles a soupy paste. In a large bowl, whisk eggs. Add cashew/banana mixture along with remaining above ingredients. Mix to combine until it resembles a batter.Grease a glass loaf pan with coconut oil.Pour batter into greased loaf pan and bake for 25-30 minutes or until bread is cooked through, and the top is somewhat crispy. Allowbread to cool for about 10 minutes. French Toast: Whisk first four ingredients together in a shallow bowl. Heat a skillet or griddle with coconut oil.Cut banana bread into -1-inch slices; dip into egg mixture, making sure both sides are coated. Cook on medium-high heat for 2-3 minutes per side.Top French toast with sliced bananas, honey, and/or a touch of cinnamon.
ripe medium bananas cups roasted unsalted cashews cup almond meal/flour tablespoons walnut oil eggs, whisked tablespoon raw honey teaspoon baking soda teaspoon baking powder teaspoon vanilla extract teaspoon cinnamon pinch salt
French toast: 2
1/3
1
1/4
1-2
eggs cup canned coconut milk teaspoon vanilla extract teaspoon cinnamon tablespoons coconut oil
88
cup sesame seeds cup sunflower seeds cup raisins cup dried figs or dates cup almond butter
(or other nut or seed butter)
89
2
2/3 1/2 1/2 1/2
1 6
teaspoon vanilla extract cup coconut oil, warmed to liquefy cups rolled oats cup almond meal cup coconut, finely shredded and unsweetened teaspoon cinnamon teaspoon fine grain sea salt teaspoon baking powder ounces chocolate chips or dark chocolate bar chopped*
90
SERVINGS: 12-18
PREPARATION In food processor, blend pecan flour, cashew flour, drained dates, nut butter, and maple syrup. Slowly, mix in the rolled oats by hand. If mixture is too thick to mold into balls, add a few tablespoons of water. Continue to mix until soft and malleable. Roll into 1" size balls. Roll the balls into any topping of preference, such as flax seeds, unsweetened shredded coconut, or cacao powder.
10 3
2-3 1/2
cup pecans (food processed into flour) cup cashews (food processed into flour) medjool dates (de-pit and soak in
hot water or 10 minutes)
tablespoons almond or peanut butter tablespoons maple syrup cup gluten-free rolled oats
91
PREPARATION In a small saucepan, sprinkle agar agar powder over cup non-dairy milk. Bring to a boil, whisking until powder is totally dissolved, about 5 minutes. Add to blender with cashews, remaining cup non-dairy milk, vanilla, and salt. Add water as needed to get things flowing. Once the mixture is smooth, add stevia powder to taste. Chill in refrigerator for about 2 hours; mixture will firm up.
1 1 1 1
cup raw cashews cup coconut milk or other non-dairy milk, divided teaspoonagar agar powder pinch salt pinch stevia powder or more to taste tablespoon water pinch vanilla powder or teaspoon vanilla extract
92
VEGAN "EGG"NOG
PREP AND COOK TIME: 4 HOURS SERVINGS: 3-4
INGREDIENTS 2
1/2
1 2 1
1/2 1/4
1 1 1
cups cashew crme (see below) cup date paste (see below) cup coconut milk tablespoons maple syrup teaspoon pure vanilla extract teaspoon nutmeg teaspoon cinnamon pinch of cloves pinch cardamom pinch sea salt
Date Paste: Soak 1 cup pitted dates in water for 1-2 hours. Blend in a blender with a small amount of coconut water or water until blended into a paste. Use cup for recipe. PREPARATION Blend all ingredients in blender until smooth.
Cashew Crme Base: Soak 1 cup cashews for 4 hours; drain and rinse well. Place in blender with 3 cups of water and pure until very smooth. Use 2 cups of this for the recipe.
93
2
3/4
1 2 1
3/4 1/2
2
1/2 1/4
4 2
cup brown rice flour or sorghum flour cup almond meal cup cornstarch or potato starch- not potato flour cup coconut sugar cup unsweetened cocoa powder teaspoons baking powder teaspoon baking soda teaspoon xanthan gum teaspoons ground ginger teaspoon ground cinnamon teaspoon fine sea salt teaspoon nutmeg or cardamom large, organic, free-range eggs,beaten cup unsulphured molasses cup organic coconut oil tablespoons almond or coconut milk teaspoons vanilla extract
94
SERVINGS: 12 CUPS
PREPARATION Blend and enjoy! If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.
95
CHOCOLATE TRUFFLES
PREP AND COOK TIME: 1 HOUR
INGREDIENTS
1/2 1/2 1/2
SERVINGS: 12
PREPARATION In a food processor fitted with the S-blade, process cashews, melted cacao butter, and agave until smooth. Add cacao powder, vanilla, and salt and process until well mixed and smooth.Chill in freezer for 20-40 minutes. The more chilled the mixture is, the easier it will be to roll into truffles. Once chilled, shape portions of the mixture into balls with your hands. Roll the truffle into your choice of shredded coconut, raw cacao nibs, or raw cacao powder. Try adding mint extract to some of the mixture, too. Store in refrigerator.
1 2
cup raw cacao butter, melted cup raw cashews cup raw agave nectar cup raw cacao powder teaspoons vanilla extract (alcohol-free) or vanilla bean seed pinch pink salt shredded coconut, raw cacao nibs, raw cacao powder (optional)
96
SERVINGS: 6-8
PREPARATION In a food processor or blender, combine all ingredients and blend/process until smooth. Refrigerate and enjoy!
2 1
3/4 1/2
cup dates, soaked until very soft and de-pitted avocados cup unsweetened almond milk cup raw cacao powder cup organic maple syrup
97
SERVINGS: 6
PREPARATION Blend all ingredients together in a food processor. Refrigerate and serve cool. For added pleasure, combine carob or chocolate chips before refrigerating or drizzle with Aai Chocolate Saucejust before serving.
teaspoon vanilla extract or vanilla bean tablespoons coconut butter (found near
the nut butters in the baking aisle of health food stores)
1/2 1/2
98
1 1
1/2 1/2 1/2
1 -1
cups brown rice flour cup rolled oats teaspoon cinnamon teaspoon stevia cup organic butter, softened cup unsweetened apple sauce egg teaspoon baking powder teaspoon baking soda teaspoon vanilla extract carob bar, broken into small chunks cup carob chips
99
SERVINGS: 1
PREPARATION Blend and enjoy! If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.
cups unsweetened vanilla rice milk, almond milk, or coconut milk eggs drops stevia extract (dark liquid
if possible)
teaspoon vanilla extract teaspoon salt ground nutmeg (optional) fresh berries for garnish (optional)
100
SERVINGS: 4
1
1/2-1 1/2
young coconuts, pulped cup macadamia nuts, soaked for 2 hours and then drained vanilla bean teaspoon mesquite meal pinch sea salt cup coconut water or water teaspoon dark-liquid stevia, if using as a dessert
101
1 2
cup raw cashew pieces tablespoons lemon juice tablespoons coconut oil tablespoons hot water teaspoon salt cup unsweetened, canned regular coconut milk teaspoon vanilla extract cups xylitol
102
SERVINGS: 1
PREPARATION Drain and rinse cashews. Blend with water until smooth. For the ice cream, combine all ingredients in a large bowl and place in the freezer for an hour. After an hour, place the ice cream mixture into an ice cream maker and churn until finished. Please note that this recipe is delicious freshly churned, however it freezes very hard. (Optional: add 1 teaspoon vodka, which will keep a better consistency once it is frozen). You can also add this ice cream to a blender with some almond or coconut milk to make a milkshake.
2 1
1/2
cups coconut milk cups cashew cream* cups almond milk cup honey cup coconut nectar(sweetener) eggs teaspoon peppermint extract 12-ounce package dark chocolate chips *Cashew cream: cup of cashews, soaked in water for 2 hours cups water
1 2
103
SERVINGS: 8
PREPARATION Preheat oven to 375 degrees. In a double boiler,* melt chocolate with butter. When melted, add maple syrup and whisk. Remove from heat and add whisked eggs. Slowly add the eggs with the chocolate. Add cacao powder sifted through a fine-mesh strainer. Prepare an 8-inch cake pan lined with parchment paper. Pour mixture in and bake for 20-25 minutes. Cool completely and frost with icing of your choice. *If you don't have a double boiler, you can fill a medium sauce pan with water, a quarter of the way, and heat to boiling. Set a stainless steel bowl on top of boiling water.
3
1/2
ounces of bittersweet organic chocolate cup organic cultured butter cup maple syrup large organic pastured eggs, whisked cup raw cacao powder
104
SERVINGS: 4
PREPARATION Place all ingredients in a pot and bring to boil. Reduce heat and simmer, stirring occasionally. Continue cooking until raisins are plump, coconut is soft, and most of the liquid has evaporated. Taste and add more sweetener if necessary.
1 10
1/2 1/2
cups leftover cooked rice cups coconut water, unsweetened rice or almond milk, or water cinnamon stick or 1 teaspoon ground cinnamon cardamom pods or teaspoon ground cardamom cup raisins cup shredded coconut tablespoons honey or maple syrup
105
SERVINGS: 16 COOKIES
PREPARATION Preheat oven to 350 degrees. In a medium bowl, combine almond flour, salt, and baking soda. In a small bowl, whisk together oil, maple syrup, and vanilla. Mix wet ingredients into dry. Fold in rosemary and pecans. Line a baking sheet with parchment paper. Form dough into - to 1-inch balls and press onto prepared baking sheet. (If batter gets sticky, wet hands before forming cookies). Bake for 6-7 minutes until golden. Cool on baking sheet.
1
1/4 1/4
2 1 1
1/2
cups blanched almond flour pinch of sea salt teaspoon baking soda cup coconut oil, melted tablespoons grade B maple syrup teaspoon vanilla extract tablespoon minced fresh rosemary cup pecans, finely chopped
106
107
6
1/2
6 1
1/2 1/2 1/2 1/2 1/2
cup coconut oil eggs cup coconut milk tablespoons xylitol (natural sweetener) teaspoon vanilla extract teaspoon lemon zest cup coconut flour teaspoon aluminum-free baking powder teaspoon salt lemon, juiced
While coconut oil is melting, whisk the eggs, coconut milk, xylitol, vanilla, and lemon zest together.In a separate bowl, combine coconut flour, baking powder, and salt. Stir the dry ingredients into the wet ingredients. Once pan with melted coconut oil is cooled enough to handle, carefully swirl the coconut oil around the pan, making sure to grease all sides. Pour the remainder of the coconut oil into the batter and mix until all lumps are gone. Pour the batter into the greased pan and place on the middle rack of the oven. Bake for 35-40 minutes, until browned on top and a toothpick comes out clean. Optional: frost withCashew Coconut Cream "Cheese" Frosting.
PREPARATION Preheat oven to 350 degrees. Measure out coconut oil and place in an 8x8-inch pan. Place pan in oven to melt the coconut oil.Once the coconut oil is melted (probably 2 minutes or less), remove the pan from the oven and let it cool.
108
Put dates, vanilla, and salt in food processor; pulse. Blend in cashew powder gradually, until there is enough to drythe mix out. Melt coconut butter with a few ounces warm water; add to mixture. Roll into balls andthen roll the balls in the hemp seeds; freeze to harden. They will be ready to eat in about an hour. Eat right out of the freezer or keep refrigerated.
1/2
109
TROPICAL BREEZE
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS
1/2
SERVINGS: 2-4
PREPARATION Place all ingredients into a bowl, mix, and serve. Notes: This is the simplest and most refreshing dessert to enjoy in warm weather. Depending on the sweetness of the pineapple, you may want to add a little honey.
1 1
1/4
pineapple, cut into bite-sized chunks cup mango, cut into bite-sized chunks cup plain 2% Greek yogurt cup dried coconut flakes
110
cup brown rice syrup cup almond butter cup barley-malt-sweetened chocolate chips cups brown rice crispies cereal
111
HEAVENLY MACAROONS
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 1/2 1/4 1/4 1/4 1
1/3-1/2
cups shredded coconut cup oat, spelt, or alternative pastry flour teaspoon sea salt cup brown rice syrup cup maple syrup or honey teaspoon almond extract cup water parchment paper or coconut oil for baking sheet
112
SERVINGS: 18 COOKIES
PREPARATION Preheat oven to 350 degrees. Combine oats and almonds in a blender or food processor and blend until they have the consistency of flour. Add to a large bowl with spelt flour. In a small bowl, mix together the oil and maple syrup. Combine wet and dry ingredients and mix well. Shape into 1-inch balls with your hands and press flat onto a cookie sheet. Make an indentation with your thumb into the center of each cookie. Fill each cookie with a teaspoon of jam. Bake for 15 minutes. Cool and enjoy!
cup rolled oats cup almonds cup spelt or brown rice flour cup either grapeseed oil or melted coconut oil cup maple syrup or raw agave nectar fruit-sweetened jam of your choice
113
SOUPS
bunch fresh cilantro, washed and dried, ends clipped teaspoon cumin lime, juiced cup extra virgin olive oil cup flax oil cloves garlic, minced sea salt to taste
115
116
2 1 1 1
1/4
tablespoons minced chives small clove garlic, peeled teaspoon white wine vinegar tablespoon extra-virgin olive oil teaspoon salt black pepper to taste
117
PESTO
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1
1/4
1
1/4
large bunch fresh basil lemon, juiced cup parmesan reggiano, shredded tablespoon pine nuts, toasted cupgrapeseed oil sea saltto taste
118
BASIL AIOLI
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 2
1/2
1 1 1 1
tablespoonsolive oil cup packed basil leaves teaspoon lemon juice medium clove garlic, pressed pinch ofsea salt cup mayonnaise
(look for mayo made with organic eggs and extra virgin olive oil)
119
2 1
ounces organic, semi-sweet chocolate chips cup coconut sugar tablespoons cacao powder pack (100 g) frozen unsweetened aai pure, thawed
120
CAESAR DRESSING
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 2 1
1/2
2 1 2 1
teaspoon dijon mustard tablespoon apple cider vinegar tablespoons fresh lemon juice tablespoon finely-grated parmesan cheese cup extra virgin olive oil tablespoons expeller-pressed flax oil pastured egg yolk anchovy fillets clove garlic, minced
121
1 1 4 1
1/2
cup flax oil cup organic extra virgin olive oil cup raw apple cider vinegar garlic clove, crushed drops of dark-liquid stevia pinch of sea salt teaspoon sea veggie flakes
(dulse, kelp, or nori)
122
2 1 1 2 1
1/2
cups coconut water cup raw almond butter tablespoons fresh ginger, grated tablespoon pink salt tablespoon crushed garlic tablespoons raw apple cider vinegar tablespoon sesame oil teaspoon chili powder pinch cayenne
123
SERVINGS: 6-10
PREPARATION Preheat oven to 425 degrees. Use the roast setting if your oven has one. Place the side of salmon on a parchment-lined baking sheet. Remove pin bones if necessary. Lightly salt the salmon.Bake salmon until cooked to your likeness, approximately 10-15 minutes. Cooking times vary due to the size of your fish. In a blender or small food processor, combine the olive oil, basil, lemon juice, garlic, and sea salt. Process until the mixture is smooth like pesto, pausing every now and then to scrape down the sides. Adjust seasonings to your liking. Put the mayo in a small bowl. Add the basil mixture to the mayo and stir well to mix.
1 1 1 1
tablespoons olive oil cup packed basil leaves teaspoon lemon juice medium clove garlic, pressed pinch of sea salt cup mayonnaise (look for mayo
made with organic eggs and extra virgin olive oil)
124
soft avocados, peeled and pitted green onions, finely chopped teaspoon coriander powder teaspoon seaweed seasoning
(kelp, nori, dulse, etc.-found in Asian section of the health food store)
1/2 3-4
125
PREPARATION In a large pot, heat oil on low heat. Add crushed garlic to heated oil but do not let it brown. After a minute, add the onion and simmer for a few minutes. Add the can of peeled tomatoes and crush with a fork. Mix well with onion and garlic and cook on low for 15 minutes.Add can tomato paste; stir well. Add xylitol or sugar and salt and pepper to taste. Stir in basil. Optional: add 1 tablespoon of both dried parsley and oregano and/or 1 teaspoon red pepper chili flakes, if you like spice. Cook on low heat for 1 hour and serve. Enjoy! Note: If you like chunky sauce, serve as is. If you like smooth sauce, blend sauce slowly and carefully in a blender before serving.
3
1/2
3 1
large can peeled plum tomatoes large can crushed tomatoes can tomato paste cloves garlic, crushed onion, diced tablespoons grapeseed oil teaspoon xylitol (or sugar, if you
don't want to change a 90-year-old, Italian grandma's recipe)
tablespoons fresh basil, chopped or 1 tablespoon dried basil sea salt and pepper to taste
126
TZATZIKI SAUCE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 1 Persian cucumber (peeled, seeded,
diced into -inch pieces)
bunch dill, minced small container of plain organic yogurt (6-8 ounces) lemon, juiced pinch of sea salt
127
DULSE DRESSING
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS
1/2 2-3
1
1/2
cup water tablespoons tahini (sesame paste) tablespoon umeboshi paste cup dulse flakes scallions, finely chopped (optional)
128
FISH
130
SERVINGS: 3-4
PREPARATION Preheat oven to 375. Sprinkle sea salt to meat side of salmon. Add oil to a large saut pan. Gently lay salted meat side of salmon down into hot pan. Add chopped leeks and place around salmon. Saut until golden. Once salmon is golden, use a flexible spatula to move the salmon onto a baking sheet, skin side down. Lay leeks on meat side of salmon, top with lemon juice, and bake until salmon is cooked (about 10-15 minutes, depending upon your preference). Serve with sliced lemons.
131
SERVINGS: 6-8
PREPARATION In a large saut pan, heat oil over medium heat. Add zucchini, broccoli, onions, and bell peppers; cook until softened, 2-5 minutes. Add garlic and cook, stirring until fragrant, about 30 seconds. Add the curry paste, lime, and fish sauce; cook, stirring for 15 seconds. Add the coconut milk, sweetener, and clam juice and bring to a boil. Lower heat and simmer until thickened, about 3 minutes. Add the shrimp and cook until pink, about 2 minutes. Stir in half the basil; remove from heat.Season with sea salt, garnish with remaining basil, and serve with brown rice.
1 2
2-4
1 2 1 1 1
1/4 1/4
tablespoons coconut oil cups diced zucchini cup cut broccoli white onion, chopped cup red bell peppers,thinly sliced teaspoons minced garlic tablespoons Thai Green Curry paste, depending upon desired degree of heat tablespoon finely grated lime zest tablespoons Thai fish sauce 14-ounce can coconut milk cup bottled clam juice pounds shrimp, peeled and deveined cup basil teaspoon sea salt tablespoon agave nectar or xylitol steamed brown rice
132
SERVINGS: 6
PREPARATION Preheat oven to 400 degrees. Combine chopped rosemary and the next 4 ingredients in mortar and crush with pestle or blend in mini processor until coarse paste forms. Mix in oil. Rinse the salmon, pat dry with a paper towel, and place on a baking sheet. Rub the mixture over the top of the fish. Position rack in center of oven. Roast the salmon until an instant-read thermometer reaches 130 degrees.Place on platter and serve.
2
1/2 3/4
4 6
cup finely chopped fresh rosemary leaves garlic cloves, chopped teaspoon black peppercorns teaspoon fine sea salt or coarse kosher salt teaspoons grapeseed oil wild-caught salmon fillets, 4-6 ounces each
133
SERVINGS: 4
PREPARATION Mix all ingredients and serve. Suggestion: Before eating, add chopped walnuts, sunflower seeds, and/or chives. Serve with greens and grape tomatoes.
1 1
cans wild-caught albacore tuna in water, drained lemon, juiced cup green apple, chopped cup celery, chopped cup olive oil or flax oil teaspoon sea salt teaspoon kelp flakes fresh ground pepper to taste
134
SERVINGS: 6-10
PREPARATION Preheat oven to 425 degrees. Use the roast setting if your oven has one. Place the side of salmon on a parchment-lined baking sheet. Remove pin bones if necessary. Lightly salt the salmon.Bake salmon until cooked to your likeness, approximately 10-15 minutes. Cooking times vary due to the size of your fish. In a blender or small food processor, combine the olive oil, basil, lemon juice, garlic, and sea salt. Process until the mixture is smooth like pesto, pausing every now and then to scrape down the sides. Adjust seasonings to your liking. Put the mayo in a small bowl. Add the basil mixture to the mayo and stir well to mix.
1 1 1 1
tablespoons olive oil cup packed basil leaves teaspoon lemon juice medium clove garlic, pressed pinch of sea salt cup mayonnaise (look for mayo
made with organic eggs and extra virgin olive oil)
135
SERVINGS: 2
PREPARATION To prepare the fish, preheat the oven to 425 degrees. Put the sea bass fillets on baking parchment and sprinkle with lemon juice and sprigs of thyme. Wrap the parchment around the fish, holding in place with a metal paperclip. Place on a baking tray and bake for 7-10 minutes or until cooked through. To prepare the pea pure,heat the oil and saut the onion until well cooked. Add the peas to the cooked onion with some boiled water and heat until the peas are cooked (just a few minutes). Add the mint; pure with a hand blender, blender, or food processor. Steam kale and any other vegetables you've chosen. Serve the fish with the pea pure and steamed veggies.
136
CIOPPINO
PREP AND COOK TIME: 134 HOURS
INGREDIENTS 3 1 1 3 2 4
3/4 1/2
SERVINGS: 6-8
PREPARATION Heat the oil in a very large pot over medium heat. Add the fennel, onion, shallots, and salt and saut until the onion is translucent, about 10 minutes. Add the garlic and red pepper flakes, and saut for 2 minutes. Stir in the tomato paste. Add tomatoes with their juices, wine, fish stock, and bay leaf. Cover and bring to a boil. Reduce the heat to medium-low. Cover and simmer until the flavors blend, about 30 minutes. Add the clams and mussels to the cooking liquid. Cover and cook until the clams and mussels begin to open, about 5 minutes. Add the shrimp and fish. Simmer gently until the fish and shrimp are just cooked through, and the clams are completely open. Stir gently about 5 minutes longer. Discard any clams and mussels that do not open. Season the soup, to taste, with more salt and red pepper flakes.Ladle the soup into bowls or serve over brown rice linguini.
1 1 5 1 1 1 1
tablespoons grapeseed oil large fennel bulb, thinly sliced onion, chopped large shallots, chopped teaspoons salt large garlic cloves, finely chopped teaspoon or more dried crushed red pepper flakes to taste cup tomato paste 28-ounce can diced tomatoes in juice cups dry white wine cups fish stock bay leaf pound manila clams, scrubbed pound mussels, scrubbed and de-bearded pound uncooked large shrimp, peeled and deveined
137
SERVINGS: 4
PREPARATION For the salsa, scoop out seeds of cucumber and dice the remaining cucumber. Mix cucumber with the dill and kale. Set aside. Heat a skillet over medium-high heat. Rub some oil on tuna steaks and cook for 2-3 minutes on each side. Place tuna steaks on plates and top with salsa. Keep skillet over medium-high heat and add 2 tablespoons oil, vinegar, salt, and pepper. Let sauce sizzle for a few seconds and then drizzle over the fish and salsa. Serve immediately. Notes: The time of cooking tuna will vary due to thickness and preference. Most enjoy tuna mediumrare, leaving it a bit pink in the middle. Substitute fennel for cucumber or bok choy for kale for a different twist.
Eating for Wellness
2 1 3 1
tuna steaks, 4-6 ounces each large cucumber, cut lengthwise tablespoons fresh dill, chopped cup purple kale, finely chopped tablespoons grapeseed oil, divided tablespoon red wine vinegar sea salt and black pepper
138
SERVINGS: 2
PREPARATION Preheat oven to 350 degrees. Mix garlic, oil, salt, and pepper in a small bowl. Rub mixture over fish. Tear two 12inch pieces of tin foil. Lay a few slices of orange on each piece of tin foil and place fillets on orange slices. Sprinkle with dill and cover with remaining oranges. Fold over tin foil and close all around the edges. Bake for 15 minutes. Remove from oven and let sit for 5 minutes.
139
SALMON CAKES
PREP AND COOK TIME: 1 HOURS
INGREDIENTS 4 6
1/2
SERVINGS: 4 PATTIES
PREPARATION Break salmon into small pieces with fork. Place rice crackers in a zip-lock bag and, with a rolling pin, crush rice crackers into crumbs. In a large bowl, combine salmon, crackers, onion, garlic, lemon juice, salt, pepper, and coriander. Make 4 patties and refrigerate for 1 hour. In a skillet, heat oil on high heat. Fry each side for 3-4 minutes. Notes: Serve with brown rice and lemon slices.
2 1 1
ounces cooked salmon rice or gluten-free crackers onion, minced cloves garlic, minced tablespoon fresh lemon juice tablespoon grapeseed oil dash of black pepper dash of coriander
140
SERVINGS: 4
PREPARATION Steam garlic in steamer basket over boiling water for 5 minutes. Transfer garlic to a blender and add yogurt, basil, and salt; pure until smooth. Heat 1 tablespoon oil in a skillet and fry fish for 3 minutes on each side. Transfer fish to a plate. Wipe out the skillet, add 1 tablespoon oil, and heat again. Add kale and a pinch of sea salt, stirring for 2-3 minutes or until kale is limp and bright green. Layer greens on a plate and place fish on top. Spoon sauce over fish.
2 4
8-10
ounces Greek yogurt cloves garlic cup tightly-packed basil leaves tablespoons grapeseed oil, divided red snapper fillets, 4 ounces each kale leaves, de-stemmed and thinly sliced pinch sea salt
141
PAN-FRIED TILAPIA
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1 1 1 3 tilapia fillets (8 ounces each) tablespoons grapeseed oil teaspoon fresh sage (optional) teaspoon grated lemon peel stalks scallions, sliced sea salt and pepper to taste
SERVINGS: 2
PREPARATION Rinse fish, pat dry with paper towel, and season with salt and pepper. In a skillet, heat oil and sage. Cook fish 2-3 minutes on each side or until fish is cooked through. Remove fish from pan. Sprinkle with lemon peel. Garnish with scallions.
142
SERVINGS: 2
PREPARATION Rinse fish, pat dry with a paper towel, season with sea salt and pepper, and place in a shallow baking dish. Combine the lime juice, tamari soy sauce, ginger, and grapeseed oil in a small bowl and pour over fish. Turn the mahi mahi over in the marinade and let it sit in the fridge for 10-15 minutes. Preheat skillet on medium-high heat. Cook fish along with marinade for 6-7 minutes per side or until fish is firm and opaque. Garnish with slices of lemon or lime.
143
SERVINGS: 4
PREPARATION Chop nuts, spread on a cookie sheet, and toast in the oven or a toaster oven on 350 degrees until golden brown, about 5-7 minutes. Check every minute or two and stir or spin tray around to toast evenly. Rinse fish, pat dry with a paper towel, and sprinkle with salt and pepper. Heat oil in a skillet. Cook one side of each fillet over medium heat for 4 minutes. Flip each fillet and cook for 3 minutes on the other side. While fish is in the pan, spread a thin layer of honey on each fillet and add a layer of nuts on top. Flip over and cook for 2 minutes while adding honey and nuts to the top side. Flip again and cook 2 minutes. Halibut is cooked when the meat is no longer translucent. Remove from heat and serve.
144
SERVINGS: 4
PREPARATION Wash fish and place in a shallow baking dish. Mix tamari soy sauce, sesame oil, ginger juice, and water in a small bowl. Cover fish with marinade and refrigerate for 20-30 minutes. Heat grapeseed oil in a pan. Add fish and cook for about 7 minutes until fish is almost done. Add remaining marinade and cook until fish is completely cooked and marinade is heated. Serve with shredded daikon radish.
halibut fillets, 8 ounces each tablespoon tamari soy sauce tablespoon sesame oil teaspoon fresh ginger juice
(purchased in the Asian section)
1 1
145
SERVINGS: 2
PREPARATION Make marinade by combining oil, water, ginger, turmeric, and vinegar. Place fish in a shallow baking dish, cover with marinade, and refrigerate for 30 minutes. Preheat broiler. Take fish out of marinade and broil, skin side down, for 6-8 minutes. Baste with remaining marinade once or twice while broiling. Use any remaining marinade as a sauce and serve. Garnish with sliced scallions if desired.
2 1 1 2
tablespoon coconut or grapeseed oil cup water teaspoons freshly grated or powdered ginger teaspoon freshly grated or powderedturmeric tablespoon umeboshi plum vinegar wild-caught salmon fillets, 4 ounces each sliced scallions for garnish
146
SERVINGS: 1
PREPARATION Beat eggs in a small bowl. Heat oil in a frying pan. Add onion and saut for 5 minutes. Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are mostly cooked. Distribute salmon, cheese (if desired), and avocado evenly across the eggs. Use a spatula to fold the omelet in half and cook 30 seconds more on each side.
3
1/4 1/8
pastured eggs tablespoon ghee (clarified butter) or organic butter small onion, thinly sliced ounces cooked salmonor smoked salmon avocado, diced cup raw cheese, optional salt and pepper to taste
147
CASHEW-DUSTED COD
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 4 2 4 1 1
1/2
SERVINGS: 4
PREPARATION Preheat oven to 425 degrees. Place cod in a lightlygreased, shallow baking dish. In a small bowl, mix the Greek yogurt, chives, horseradish, lemon zest, and juice. Season mixture with sea salt and pepper. Cover cod evenly with mixture and top with cashews. Bake for 18-20 minutes, or until the fish is done, and the crust is golden and crunchy.
cod fillets, 6 ounces each tablespoons 2% Greek yogurt tablespoons chives, chopped teaspoon horseradish lemon, juiced and zested cup cashews, very finely chopped sea saltandblack pepper
148
GRAINS
SERVINGS: 1
PREPARATION Put soaked and drained quinoa and 2 cups water in medium sauce pan and bring to boil. Reduce to simmer with lid on until cooked, 10 to 15 minutes. Remove from heat and set aside to cool. In a large mixing bowl, whisk eggs and salt; set aside. Preheat oven to 375 degrees. Prep all veggies. Cut up mushrooms. Rinse and roll Swiss chard and makeoneinch julienne cuts across Swiss chard rolls. In a large saut pan, saut the red onion, mushrooms, and red pepper until golden; add garlic for one minute. Add Swiss chard and saut until wilted. Allow to cool down. Make sure quinoa and veggies are not too hot when adding to eggs. Mix all ingredients in one large bowl. Oil a 9x13 baking dish and pour all ingredients into baking dish. Add broken pieces of goat cheese to casserole. Cover with tin foil and bake for 30 minutes. Check middle and, if it is still liquid, cover casserole and bake at 400 degrees for 10 more minutes. Remove tin foil for the last 5 minutes.
2 1 1 1 1 3
1/2
1 3 6
cups water or healing bone broth dozen pastured eggs red pepper, small dice red onion, small dice bunch Swiss chard cloves garlic, minced pound maitake mushroom bunch fresh basil, chopped teaspoons sea salt ounces goat cheese, crumbled
150
QUINOA TABOULI
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 1 cup quinoa (pre-soaked in water
with juice from a half lemon for 20 minutes; rinsed and drained)
SERVINGS: 4
PREPARATION In a medium sauce pan, combine presoaked quinoa and water or broth. Bring to boil and reduce down to simmer for about 20 minutes. Once quinoa is cooked, spread on a sheet pan and separate quinoa to prevent sticking together. Cool in freezer for 10 minutes then remove quinoa to a bowl. Combine remaining ingredients, except for oil and lemon juice, with quinoa. Incrementally, add oil and lemon juice depending upon your taste.
2 1
1/2
1 1
1/4
1 2
1-2 1/4
cups water or broth cup fresh Italian parsley, finely minced cup fresh mint, finely minced bunch green scallions, sliced cup cucumber,-inch cubes cup kalamata olives chopped tomato (if in season), chopped teaspoons sea salt lemons, juiced cup olive oil
151
SERVINGS: 8
PREPARATION In a large pot, bring 12 cups of broth and water to a boil. Slowly add polenta, stir, and turn down to low heat. Continue to stir until thick. Add fresh herbs and sea salt. Set aside. Preheat oven to 350 degrees. Saut turkey and onions in oil and cook for five minutes; add garlic. Continue to saut until meat is golden brown. Spread the turkey mixture in the bottom ofa 9x13-inch glass casserole dish. Spread marinara over the turkey, then layer the cooked polenta. Sprinkle parmesan on top along with more fresh herbs, if desired. Bake in oven for 10 minutes.
2 6 3 1 2 1 1 2 4 1 2
a pack of dried polenta cornmeal 24-ounce packages of bone broth cups filtered water tablespoons oregano, minced teaspoon thyme, minced teaspoons sea salt pounds ground turkey yellow onion, chopped tablespoons grapeseed oil cloves garlic, minced small jar marinara tablespoons parmesan, grated
152
SERVINGS: 4
PREPARATION In a saucepan, combine all ingredients. Bring to boil, reduce heat, cover with lid, and simmer for 45-50 minutes. Remove from heat and let stand covered for 10 minutes or until water is absorbed.
153
SERVINGS: 6-8
PREPARATION Cook quinoa in broth by placing in a pot, bringing to a boil, covering, and reducing heat to simmer. Cook for 20-25 minutes, or until liquid is dissolved, and you can fluff with a fork. In a small bowl, combine oil, tamari, sweetener, and sea veggie flakes. Pour over quinoa and gently combine. Sprinkle with sesame seeds and other seeds if desired.
154
SERVINGS: 4
PREPARATION Preheat the oven to 350 degrees.In a medium saucepan, combine the rice and water and bring to a boil. Cover and simmer very gently until the rice is just tender, about 20 minutes. Drain off any excess water. Set aside. Using a large, sharp knife, slice off the top quarter (stalk end) of each squash; set aside tops. Scoop out the seeds from the center of the squashes using a small spoon. Trim the bases to make them level, if necessary. Spray the cavity of each squash with coconut oil spray, and sprinkle with salt and pepper. Place in a large ovenproof dish or roasting pan. Mix together the rice, chestnuts, onion, thyme, and parsley in a large bowl. Season lightly with salt and pepper. Spoon the rice mixture into the squashes, pressing it down, and mounding it up neatly on top. Replace tops. Bake until the flesh of the squash is tender when pierced with a small, sharp knife, about 45 minutes. Add goat cheese, if desired, as soon as you remove from oven. Top with toasted walnuts. Serve hot.
cup mixed brown basmati and wild rice cups water (or bone broth, chicken
stock, or veggie broth)
1 2 2
1/2
1/4
small acorn squashes cup cooked chestnuts (canned or vacuum-packed), roughly chopped small red onion, finely chopped tablespoons chopped fresh thyme tablespoons chopped parsley cup crumbled raw goat cheese, optional salt and pepperto taste coconut oil spray cup toasted walnuts for topping
155
SERVINGS: 6
PREPARATION Preheat oven to 350 degrees.Slice tops off peppers to make lids. Scoop out membranes and seeds and discard. In large saucepan with lightly-salted boiling water, simmer peppers and pepper lids, covered, for 5 minutes. Drain. Heat oil in medium saucepan over medium heat. Add zucchini and garlic. Saut for 2 minutes. Stir in lemon juice, cook for 1 minute, and remove from heat. Stir in couscous, chickpeas, tomato, oregano, salt, and pepper. Stir in cheese. Fill each pepper with couscous mixture. Place upright in shallow baking dish. Cover with pepper tops. Bake just until filling is heated through, about 20 minutes.
tablespoon grapeseed oil small zucchini, finely chopped cloves garlic, minced tablespoon lemon juice cups cooked brown rice couscous can (15 ounces) chickpeas, drained and rinsed ripe tomato, seeded and finely chopped teaspoon dried oregano, crumbled teaspoon sea salt teaspoon black pepper cup crumbled goat fetacheese
156
SERVINGS: 2
cup cooked quinoa cup chickpeas cup cucumber, chopped and seeded tablespoon diced red onion
1/2
1 1 1
teaspoon chopped cilantro cup plain Greek yogurt teaspoon sea salt teaspoon pepper teaspoon turmeric teaspoon paprika teaspoon ginger
Eating for Wellness
157
4
1/2 1/2
1 1 1 1 1 2 1
garlic cloves, minced cup of finely chopped sweet onion cup of spelt flour tablespoon grapeseed oil or ghee teaspoon Himalayan pink salt teaspoon black pepper tablespoon paprika tablespoon ground cumin teaspoons curry powder tablespoon dried oregano
158
SERVINGS: 12 CUPS
PREPARATION Blend and enjoy! If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.
159
SERVINGS: 8
PREPARATION Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic, and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender, and most of the water has evaporatedabout 20 minutes. Add the rice, bell pepper, and pepper flakes. Simmer, stirring and tossing frequently, until heated through-about 5 minutes.
3 1 1 1
cups cooked long-grain brown rice, cold cups water onion, chopped celery stalks, chopped garlic cloves, minced teaspoon freshly ground pepper cups cooked black-eyed peas butternut squash, about 1 pound peeled, seeded, and cut into cubes red bell pepper, stemmed, seeded, and finely chopped teaspoon red pepper flakes
160
SERVINGS: 8-10
PREPARATION Rinse grains. Bring stock to boil; add grains and salt. Reduce heat to low and simmer covered for 45 minutes, or until grains are cooked and water is absorbed. Fluff with a fork and let sit covered for 10 minutes. While the grains are cooking, prepare other ingredients. Saut onion in grapeseed oil until translucent, about 7 minutes. Blanch kale. Transfer grains to a large bowl; add onion, yam, walnuts, and kale. Mix well. Add vinegar and olive oil to your taste.
1 3
1/2 1/2 1/4
cup wheat berries cups vegetable or chicken stock teaspoon sea salt small yellow onion, diced tablespoons grapeseed oil bunch kale, de-stemmed and chopped yam, diced and boiled cup chopped walnuts, toasted tablespoons balsamic vinegar olive oil to taste.
161
FRIED RICE
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 1 1 2 1
1/2
SERVINGS: 8-10
PREPARATION Sautonion in oil for 5 minutes. Add garlic and carrot and saut for 4 minutes. Add scallion and ginger and saut for about 4 more minutes. Option to add sauted wild mushrooms. Add rice; sprinkle with water to provide extra steam and heat through. Add tamari soy sauce and toasted sesame oil. Lower heat and cook for 5 minutes, stirring occasionally. Note: You may also beat an egg together with the tamari and sesame oil. Pour this mixture into the pan and move it around quickly with fork to spread egg as it cooks.
1 4 2 1
small onion, chopped tablespoon grapeseed oil cloves garlic, minced carrot, diced bunch scallion, chopped tablespoon ginger, grated cups cooked long grain brown rice tablespoons tamari soy sauce teaspoon toasted sesame oil optional sauted wild mushrooms
162
CURRIED MILLET
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 2 1
1/2
SERVINGS: 4
PREPARATION Boil the stock or water in a pot. Add all ingredients and bring to a boil. Reduce heat to low and simmer for 20-25 minutes, or until all the liquid is absorbed. Fluff with a fork and serve warm.
3 1 1 1
cups stock or water cup dry roasted millet cup crushed cashews tablespoons canned organic pumpkin teaspoon curry powder teaspoon grated ginger teaspoon sea salt
163
SERVINGS: 6
PREPARATION Wash millet well in water and drain. Put all ingredients in a pot and bring to a boil. Turn heat down and simmer until the grain is soft and ready, stirring frequently, about 20-30 minutes. Remove kombu. Suggestions: Add a spoon of flaxseed oil on top for a buttery flavor. Top with cooked vegetables or greens and any dressing. Add a teaspoon of cinnamon and vanilla extract during cooking for a sweet treat.
3 1 1
cup millet cup amaranth cups water (or bone broth) teaspoon sea salt 3-inch strip kombu (sea vegetable)
164
SERVINGS: 4
PREPARATION Rinse rice in fine mesh strainer until water runs clear. Boil water in a sauce pan. Add rice and salt. Cover and reduce heat. After 15 minutes, add walnuts, garlic powder, and turmeric powder, but do not stir. Keep cooking until all liquid is absorbed. While rice is cooking, saut mushrooms in grapeseed oil.Remove rice from heat, add parsley and mushrooms, and fluff with fork. Cover and let sit for 3-5 minutes then serve.
1 2
cup brown rice cups water teaspoon salt cup walnut pieces cup fresh parsley, chopped teaspoon garlic powder teaspoon turmeric powder 8-ounce package maitake mushrooms,chopped tablespoons grapeseed oil
165
SERVINGS: 4-6
PREPARATION Mix quinoa in with 2 cups fresh water, bring to boil then simmer. Cover and cook until water is absorbed, and quinoa is translucent and fluffy (about 20 minutes). Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined. Test and adjust seasonings. Cover and chill--the longer, the better. In fact, this salad tastes better the second day.
2 1 2 1
cup dry quinoa cups pure water tablespoons fruity extra virgin olive oil limes, juiced fresh mint sprigs, leaves removed and chopped tablespoons cilantro leaves or parsley, chopped handful of cherry or grape tomatoes, quartered tablespoons diced red onion or 2 chopped scallions garlic clove, minced sea salt and fresh ground pepper, to taste option to add 1/8 cup raisins and/or -cup sliced apple
166
PREPARATION Put soba noodles into a pot of 6 cups boiling water. Cook until tender, no more than 8 minutes. Drain and rinse with cold water when finished cooking. Mix all vegetables and noodles in a large bowl. Combine ingredients for dressing in a small bowl. Pour over noodles and vegetables and mix well.
ounces buckwheat soba noodles cups water bunch sunflower sprouts or pea shoots, chopped cup chopped red radishes cup chopped celery cup chopped cucumber optional sliced leeks for garnish
Dressing:
1/2
1
1/4
2 1
1/2
cup basil,finely chopped tablespoon toasted sesame oil cup tahini tablespoons tamari soy sauce 2-inch piece ginger, peeled and grated lemon, juiced
167
SERVINGS: 6
PREPARATION Wash quinoa and toast in a dry pan for a few minutes, or until it smells nutty. Boil water or stock and add salt and quinoa. Turn heat to low and simmer covered for 20 minutes.
168
SERVINGS: 2-4
PREPARATION Rinse quinoa. Bring water and salt to a boil and add quinoa. Simmer covered for 20 minutes or until grains are fluffy and water is absorbed. Make chimichurri sauce by combining vinegar, water, garlic, chili flakes, salt, pepper, and oil in a blender; pulse until well combined. In a big bowl, gently mix together quinoa, chimichurri sauce and aduki beans. Garnish with a few whole parsley leaves.
1 1
tablespoons water cloves garlic teaspoons chili flakes cup extra virgin olive oil cup cooked aduki beans or 1 can rinsed and drained small bunch flat leaf parsley salt and pepper to taste
169
LEAFY GREENS
SERVINGS: 2
PREPARATION Toss vegetables together in a salad bowl. In a separate bowl, combine oil and vinegar. Toss with salad vegetables. Divide and place on salad plates. Drizzle with lemon juice and add salt and pepper to taste.
1
1/2
4 2
cups mixed field greens, washed cucumber, washed and sliced handful cherry tomatoes, washed organic red bell pepper, washed, cored, and chunked tablespoons extra virgin olive oil tablespoons balsamic vinegar lemon juice sea salt and ground pepper to taste
171
SERVINGS: 4
PREPARATION Place a large, shallow roasting pan or sheet pan in the oven and pre-heat to 375 degrees. Rinse kale, and dry completely. Remove stems, and cut into pieces approximately 3-inches wide. In a large bowl, use your hands to combine the kale with the next 4 ingredients. Season to taste with your choice of suggested ingredients, coating kale evenly. When the oven is up to temperature, carefully put the kale into the hot pan, spreading it out into one layer. It will sizzle. Roast in oven for 10 minutes and then gently stir or turn the leaves. Continue roasting another 5-7 minutes until kale is crisp and dry, but not too brown. Some may be chewy instead of crisp. Serve immediately. Everyone always wonders what to do with kale. This is a delicious and fun way to get your greens.Turning it into chips is an easy way to serve with a sandwich, as a topper on salad, or to enjoy right from the pan!
1
1/2
cup grapeseed oil tablespoon apple cider vinegar or red wine vinegar teaspoon good quality salt ground black pepper 1-2 seasonings of your choice: nutritional yeast flakes garlic powder red chili flakes curry powder Italian herbs
172
SERVINGS: 2
PREPARATION In a small bowl, whisk together oil, vinegar, and salt and pepper to taste. Halve and core pear and thinly slice lengthwise. Cut endives crosswise into -inchwide slices and tear chicory into bite-sized pieces. In a large bowl, toss greens with pear and vinaigrette.
173
SERVINGS: 4
PREPARATION Mix half of the olive oil and salt together in a small bowl. Use the mixture to massage the leaves of the kale. This will soften it and enhance the taste. Chop or chiffonade kale and combine with red pepper and pine nuts. Add pomegranate seeds and cheese. Toss with the remaining olive oil and lemon (or use Christa's Healthy Italian Dressing) and serve.
1 1 1 1
1/2
bunch kale, washed and de-stemmed cup extra virgin olive oil, divided cup pine nuts (option to toast) red bell pepper, thinly sliced tablespoon quality sea salt lemon, juiced pomegranate, seeded cup burrata cheese, shredded
174
SERVINGS: 4
PREPARATION Heat a medium-sized pot with 2'' of water. When water boils, add veggies and blanch for 2 minutes. Remove to a colander to drain and transfer to a food processor. Add all other ingredients and combine well in processor. Note: Try adding other vegetables including cauliflower, broccoli, or asparagus.
1 1 1 1 1
bunch organic kale, chopped into 2-inch pieces medium daikon radish, chopped into 1-inch pieces tablespoon tamari teaspoon toasted sesame oil tablespoon brown rice vinegar tablespoon maple syrup tablespoon nutritional yeast flakes dulse flakes to taste sesame seeds (optional)
175
SERVINGS: 1
PREPARATION Toast pine nuts on a cookie sheet at 325 degrees for 5 minutes. Set aside. Wash and chop greens. Heat oil in saut pan and add greens, sea salt, and raisins. Stir and cook for 5 minutes. Turn off heat and add pine nuts. Transfer to serving dish and enjoy.
1
1/2 1/4 1/2
bunch mustard greens bunch kale, de-stemmed bunch dandelion greens tablespoon grapeseed or coconut oil teaspoon sea salt cup pine nuts cup raisins
176
SERVINGS: 4
PREPARATION Heat medium skillet with grapeseed oil. Add shallot, salt, and pepper. Stir 30 seconds or until fragrant. Add apple juice, cider vinegar, and mustard; whisk. Simmer for 3-4 minutes or until slightly reduced. Place spinach in a large serving bowl. Pour dressing on top and toss. Divide salad evenly among 4 plates. Arrange goat cheese, pears, and walnuts on top.
3 2 1
1/2 1/4 1/2
2 1 2
cup walnuts,coarsely chopped pears-peeled, cored, and cut into -inch slices teaspoons grapeseed oil shallot, minced teaspoon kosher salt teaspoon freshly ground black pepper cup apple juice teaspoons apple cider vinegar teaspoon Dijon mustard 16-ounce bag organic baby spinach ounces (about 1/2 cup) goat cheese if preferred
177
SERVINGS: 4-6
PREPARATION Cut polenta into pieces and blend in a blender with the chicken broth.Pour into a pot and heat on medium heat for 10 minutes.Remove from heat. Stir in lemon juice and arugula.Drizzle with olive oil and add salt and pepper to taste.
178
SERVINGS: 4
PREPARATION Mix half of the olive oil and salt together in a small bowl. Use the mixture to massage the leaves of the kale. This will soften it and enhance the taste. Chop or chiffonade kale and combine with red pepper and pine nuts. Add pomegranate seeds and cheese. Toss with the remaining olive oil and lemon (or use Christa's Healthy Italian Dressing) and serve.
1 1 1 1
1/2
bunch kale, washed and de-stemmed cup extra virgin olive oil, divided cup pine nuts (option to toast) red bell pepper, thinly sliced tablespoon quality sea salt lemon, juiced pomegranate, seeded cup burrata cheese, shredded
179
SERVINGS: 2
PREPARATION Beat the eggs in a small bowl and set aside. Heat the oil in a frying pan. Saut leek for 3 minutes. Add garlic and saut for one minute. Add carrots, cover, and cook 5 minutes on low heat until carrots are softened. Remove vegetables and put on a plate. Add a little oil to the pan if it's dry. Add the eggs and cook over medium heat for 3 minutes until eggs are mostly cooked. Add greens and other vegetables back into pan. Stir all ingredients together until eggs are completely cooked. Add salt and pepper to taste and serve.
clove garlic, minced carrot, diced cup chopped spinach, dandelion, watercress, or chard
180
SERVINGS: 2
PREPARATION Heat oil in frying pan. Saut onions for 5 minutes. Add sausage and kale. Cook for 5 minutes or until sausage is hot and kale becomes soft. Remove from heat, sprinkle with balsamic vinegar, and serve. Note: For vegetarians, substitute tempeh (a soy food) for sausage.
2
1/2
teaspoons ghee or organic butter small yellow onion, sliced into thin half moons precooked chicken sausages, sliced into -inch rounds bunch kale, de-stemmed and chopped into small pieces tablespoon balsamic vinegar
181
SERVINGS: 6
PREPARATION Wash greens, remove stems, and chop into -inch pieces. Place greens in a large mixing bowl and set aside. Heat oil in a saut pan on medium. Add garlic and nuts, stirring constantly for 2 minutes. Stir in vinegar, salt, and pepper. Pour the hot vinaigrette over the greens and toss well.
large bunches dandelion greens tablespoons grapeseed oil cloves garlic, minced cup hazelnuts, coarsely chopped tablespoon balsamic vinegar sea salt and pepper to taste
182
WATERCRESS SALAD
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 2 bunch watercress, washed lemon, juiced tablespoons toasted sesame oil tablespoons umeboshi plum vinegar sea salt and ground pepper to taste
SERVINGS: 2
PREPARATION Tear watercress into small pieces. Combine oil and vinegar and drizzle over greens and toss. Add salt and pepper to taste. Serve in individual salad bowls.
183
SERVINGS: 4
PREPARATION Combine chopped chard, tempeh, cabbage, carrots, and walnuts in a large bowl. Mix all dressing ingredients well. Drizzle dressing over salad; toss.
1/2
2
2-3
into bite-size cubes cups red cabbage, shredded coarsely carrots, grated cup walnuts, toasted
Dressing:
2-3 1/4 1/2
cloves garlic, pressed or chopped cup rice vinegar cup walnut oil tablespoons roasted sesame oil
184
SERVINGS: 4
PREPARATION Wash and cut broccoli into florets. Peel the stems and cut into -inch pieces. Add 6 cups water to a pot and bring to a boil. Add broccoli and quick boil for about 3 minutes. Remove from water and rinse quickly with cool water. Heat skillet with oil; add garlic and saut for a few seconds before adding broccoli. Saut broccoli and garlic. Add tamari and ginger. Suggestion: Try this dish with cauliflower or Brussels sprouts.
185
SERVINGS: 2
PREPARATION Heat oil over medium heat. Add shallots and saut until dark brown and caramelized, about 20 minutes. Stir in curry powder, coconut sugar, and lemon juice. Add kale, soy sauce, and water (or broth). Cover and steam for 5 minutes, stirring occasionally, until kale is still chewy but tender. Do not overcook.
2 2
shallots, thinly sliced tablespoon coconut oil or olive oil tablespoon curry powder tablespoon coconut sugar teaspoon fresh lemon juice bunch kale (about 4 ounces), de-stemmed and chopped into large pieces tablespoons tamari tablespoons water (or vegetable
or bone broth)
186
SERVINGS: 4
PREPARATION Preheat oven to 350 degrees. In a medium-sized saucepan, boil 2 inches of water.Add Brussels sprouts to boiling water along with a pinch of sea salt. Boil for 5 minutes; drain. Place Brussels sprouts in a baking dish with chestnuts and stock. Sprinkle oil and salt on top. Bake uncovered for 20 minutes. Suggestion: Try this with pecans.
1 1
cups Brussels sprouts, ends cut off teaspoon salt pound shelled chestnuts cup chicken or vegetable stock tablespoon grapeseed oil
187
SERVINGS: 4
PREPARATION Toast the walnuts in a 350-degree oven until they release a fragrant odor, about 5-10 minutes. Wash the greens and remove any coarse stems especially from collards and mustard greens. Bring 3 inches of salted water to a boil. Add the greens and boil for 5 minutes uncovered. Drain the greens and place on a flat surface to cool; chop. Heat oil in a large saut pan. Add garlic and cook for 1 minute, stirring so the garlic does not burn. Add greens, walnuts, and salt to taste. Cook until greens are heated through.
1 1 1 1 4
cup walnut pieces bunch dandelion greens bunch mustard greens bunch collard greens tablespoon grapeseed oil cloves garlic, sliced sea salt to taste
188
SERVINGS: 6
PREPARATION Wash quinoa and toast in a dry pan for a few minutes, or until it smells nutty. Boil water or stock and add salt and quinoa. Turn heat to low and simmer covered for 20 minutes.
189
SERVINGS: 2-4
PREPARATION Heat oil in a frying pan. Add onions, turn heat down, and cook 5 minutes, stirring occasionally. Add shiitakes, bok choy, mirin, and tamari. Cover and cook 3 minutes. Spread on a flat surface to cool and to stop greens from cooking. Garnish with toasted sesame seeds if desired. Enjoy!
190
SERVINGS: 2
PREPARATION Wash endive heads. Slice in half lengthwise and remove cores. Whisk together dressing ingredients in a bowl. Heat outdoor grill or stovetop grill pan. Brush endive with oil and grill for 3-4 minutes on each side. Place on serving dish and drizzle dressing on top. Suggestion: Try this with radicchio or hearts of romaine.
Dressing: 1 2 1
1/2
tablespoon balsamic vinegar tablespoons extra virgin olive oil tablespoon chopped fresh sage teaspoon dijon mustard salt and pepper to taste
191
SERVINGS: 2
PREPARATION De-stem collard greens. Cut in half lengthwise.Place mashed avocado onto the greens; add sea salt. Add sliced cucumber, jicama, carrots, and sprouts. Wrap up and enjoy.
leaves collard greens,washed cucumber,sliced thin avocado, mashed cup jicama, shredded cup carrots, shredded cup broccoli sprouts sea salt
192
OTHER VEGETABLES
SERVINGS: 2
PREPARATION Place beets into a saucepan and fill with enough water to cover. Bring to a boil and cook for 20 to 30 minutes or until tender. Drain, cool, and cut into cubes.In a small bowl, whisk together salt, minced garlic, maple syrup, balsamic vinegar, and olive oil to make the dressing. Place a large helping of baby greens onto each of four salad plates. Place equal amounts of beets over the greens, and top with dabs of goat cheese. Drizzle salad with dressing.
3 1
1/4 1/4 2-4 1/8
medium beets - scrubbed, trimmed, and cut in half cup basil, sliced into ribbons tablespoons maple syrup 10-ounce package mixed baby salad greens cup balsamic vinegar cup extra-virgin olive oil garlic cloves, minced teaspoon Celtic or pink salt goat cheese crumbles, optional
194
SERVINGS: 4
PREPARATION In a wok or large skillet, heat coconut or grapeseed oil. Saut broccoli, cabbage and carrots for 2 minutes over medium-high heat. Add garlic and bell pepper and continue cooking for another 2 minutes. Add green onions, water chestnuts, cooked chicken and pepper flakes. Stir to combine and continue cooking over medium heat until heated through. Add ginger. While the vegetables and chicken are cooking, whisk honey, sesame oil, orange juice and tamari in a small bowl. Pour the stir-fry sauce over the stir-fry and heat through for another 2 minutes. Zest with orange peel. Serve over brown rice or Asian Sesame Quinoa.
1 1 2 2 3
1-2
tablespoons coconut or grapeseed oil cup broccoli florets cup sliced carrot rounds cups shredded cabbage, either purple or napa cabbage cloves garlic, minced red bell pepper, chunked cup green onions, sliced can water chestnuts, drained teaspoon chili pepper flakes tablespoons raw honey tablespoons toasted sesame oil tablespoons tamari tablespoons shredded ginger (to taste) zest and juice of one orange
195
SERVINGS: 6
PREPARATION Heat oven to 400 degrees. Drizzle beets with oil and roast about 1 hour or until very tender when poked with a fork. Meanwhile, drizzle garlic cloves with oil and roast in separate foil packet, about 30 minutes. Let cool, peel, and quarter. Squeeze garlic from skin. Set aside. Heat 2 tablespoons oil in a pot over medium heat. Add leek and cook, stirring, until tender, 6 to 8 minutes. Add beets and garlic, basil, bay leaf, and 3 cups water. Season with salt and pepper.Bring to a boil, then reduce heat and simmer, 5 minutes. Discard bay leaf. Let cool slightly, then pure in a blender until smooth. Stir in lemon juice and adjust seasoning to taste. Sprinkle with sea veggie flakes (kelp, nori, dulse) for garnish.
2 6 1 1 1 2
1/2
medium beets, peeled and ends trimmed tablespoons grapeseed oil, plus more for drizzling unpeeled garlic cloves large leek (white and light green part), thinly sliced teaspoons fresh basil leaves, cut into ribbons bay leaf tablespoons lemon juice teaspoon powdered turmeric coarse salt and ground pepper
196
SERVINGS: 8-10
PREPARATION Preheat oven to 350 degrees. Put all ingredients (except cooking spray) into a food processor and blend until smooth.Spray an8 or 9 spring form panor a9x 9 panwith cooking spray.Pour in batter; it will be thick but will flow easily.Bakefor40-45 minutesor until a knife inserted into the center comes out clean.
cups white cannellini beans (19 oz. can), drained and rinsed cup butternut squash,
(cubed, steamed, and pured)
1 1
1/2 1/4 1/4
eggs cup coconut sugar or xylitol cupgrated, unsweetened coconut teaspoon ground cinnamon teaspoon baking powder teaspoon vanilla extract teaspoon allspice teaspoon salt coconut oil cooking spray
197
SERVINGS: 4-6
PREPARATION Using a large soup pot, heat the oil over medium heat; stir in the garlic, onion, turmeric, and ginger to season the oil. Add the broccoli, spinach, parsnips, celery, and parsley. Stir and cook until the spinach wilts and collapses. Add just enough water to cover the vegetables. The spinach will cook down quite a bit, so don't add too much water at first. Bring to a high simmer, cover the pot, and then reduce the heat to a medium simmer. Cook for 15 minutes or so until the veggies are softened. Add water if the soup needs thinning.Use an immersion blender to pure the soup. Season with lemon or lime juice and salt and pepper. To make this a creamy soup, add 1 cup coconut milk or blend in 1 avocado.
3 2 1
tablespoon grapeseed oil cloves of garlic, chopped tablespoons diced onion inch fresh ginger, peeled and chopped inch fresh turmeric, peeled and chopped cups fresh broccoli, cut up pound spinach leaves parsnips-peeled, cored, and chopped ribs of celery, trimmed and chopped handful parsley, roughly chopped water, as needed sea salt and ground pepper, to taste lemon or lime juice
198
SERVINGS: 4
PREPARATION Cook broccolini in a large pot of salted boiling water until crisp-tender, about 3 minutes. Transfer to a large bowl of ice water. Drain and dry well. Cut broccolini in half, if desired. Place in a large bowl. Finely chop 2 tablespoons sesame seeds and teaspoon red pepper flakes in a spice grinder (or finely chop with a knife). Transfer to a small bowl; stir in grapeseed oil, vinegar, and garlic. Season with salt and pepper. Drizzle over broccolini; toss to coat. Transfer to a platter; sprinkle with remaining 1 teaspoon sesame seeds and sesame oil.
2 1 2 1
bunches broccolini (1 pound) tablespoons plus 1 teaspoon toasted white sesame seeds teaspoon crushed red pepper flakes plus more to taste tablespoons plus 1 teaspoon grapeseed oil tablespoon distilled white vinegar teaspoons minced garlic tablespoon toasted sesame oil ground black pepper sea salt
199
SERVINGS: 4
PREPARATION Preheat the oven to 350 degrees.In a medium saucepan, combine the rice and water and bring to a boil. Cover and simmer very gently until the rice is just tender, about 20 minutes. Drain off any excess water. Set aside. Using a large, sharp knife, slice off the top quarter (stalk end) of each squash; set aside tops. Scoop out the seeds from the center of the squashes using a small spoon. Trim the bases to make them level, if necessary. Spray the cavity of each squash with coconut oil spray, and sprinkle with salt and pepper. Place in a large ovenproof dish or roasting pan. Mix together the rice, chestnuts, onion, thyme, and parsley in a large bowl. Season lightly with salt and pepper. Spoon the rice mixture into the squashes, pressing it down, and mounding it up neatly on top. Replace tops. Bake until the flesh of the squash is tender when pierced with a small, sharp knife, about 45 minutes. Add goat cheese, if desired, as soon as you remove from oven. Top with toasted walnuts. Serve hot.
cup mixed brown basmati and wild rice cups water (or bone broth, chicken
stock, or veggie broth)
1 2 2
1/2
1/4
small acorn squashes cup cooked chestnuts (canned or vacuum-packed), roughly chopped small red onion, finely chopped tablespoons chopped fresh thyme tablespoons chopped parsley cup crumbled raw goat cheese, optiona salt and pepperto taste coconut oil spray cup toasted walnuts for topping
200
ASPARAGUS SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 1 4
1/3
SERVINGS: 4
PREPARATION Place the asparagus and water in a steamer basket; steam until crisp-tender. Drain and immediately place asparagus in ice water to stop the cooking process. Place salad greens on a serving platter; top with asparagus. In a small bowl, whisk the vinegar, orange juice, garlic, sesame seeds, and ginger. Drizzle over salad. Sprinkle with almonds.
2 1 1 1
1/4
pound fresh asparagus, trimmed cup water cups spring mix salad greens cup apple cider vinegar tablespoons orange juice tablespoon sesame seeds, toasted clove garlic, minced teaspoon minced fresh ginger root cup slivered almonds, toasted
201
SERVINGS: 4
PREPARATION In a large pot cook broccoli, potatoes, and scallions in 1 quarts of simmering water until vegetables are very tender, about 15 minutes. Reserve cup cooking liquid and then drain. Combine vegetables with reserved cooking liquid in food processor. Pulse until mixture is almost smooth. Add salt, pepper, butter, and lemon juice; blend. Serve at once.
4 1 1
1/4
2
1/4
pound broccoli, trimmed and coarsely chopped pound russet potatoes, peeled and diced scallions, thinly sliced quarts water teaspoon salt teaspoon black pepper tablespoons organic butter cup lemon juice
202
SERVINGS: 6
PREPARATION Preheat oven to 350 degrees.Slice tops off peppers to make lids. Scoop out membranes and seeds and discard. In large saucepan with lightly-salted boiling water, simmer peppers and pepper lids, covered, for 5 minutes. Drain. Heat oil in medium saucepan over medium heat. Add zucchini and garlic. Saut for 2 minutes. Stir in lemon juice, cook for 1 minute, and remove from heat. Stir in couscous, chickpeas, tomato, oregano, salt, and pepper. Stir in cheese. Fill each pepper with couscous mixture. Place upright in shallow baking dish. Cover with pepper tops. Bake just until filling is heated through, about 20 minutes.
tablespoon grapeseed oil small zucchini, finely chopped cloves garlic, minced tablespoon lemon juice cups cooked brown rice couscous can (15 ounces) chickpeas, drained and rinsed ripe tomato, seeded and finely chopped teaspoon dried oregano, crumbled teaspoon sea salt teaspoon black pepper cup crumbled goat fetacheese
203
SERVINGS: 15 APPETIZERS
PREPARATION Put potatoes in a medium pan with cold water and bring to a boil. After water is boiling, add sea salt. Cook about 35-40 minutes until potatoes are fork tender. While the potatoes are cooking, rinse the blossoms and let air dry on a paper towel. Drain the potatoes. Mash the potatoes with a hand masher and add coconut milk. Continue to mash until well incorporated. Gently stuff the squash blossoms with the mashed potatoes. Fill up leaving just enough room to seal them. Roll each blossom in melted coconut oil then into the panko. Fry in grapeseed oil until golden brown.
15
1/2
1 1
red potatoes, peeled and cut into bite-sized chunks teaspoon sea salt cup coconut milk squash blossoms cup safflower or grapeseed oil cup Italian panko (gluten-free bread crumbs) cup melted coconut oil for frying
204
SERVINGS: 2
PREPARATION Combine the carrots, seeds, coriander, and salt. Combine olive oil and lemon juice and pour over salad and toss.
1
1/8 2-3
carrots, grated cup pumpkin seeds, soaked for an hour and drained teaspoon dried coriander teaspoon Himalayan pink salt tablespoons extra virgin olive oil tablespoons freshly-squeezed lemon juice
205
SERVINGS: 3-4
PREPARATION Heat 1 tablespoon each of butter and oil in a small skillet over medium heat. Add the ginger slices and fry until golden and crispy. Remove from heat and set aside. Heat 1 tablespoon each of butter and oil in a large skillet over medium heat. Add the asparagus and freshly ground pepper. Let the asparagus sear in the pan, turning occasionally, until the spears are bright green, tendercrisp, and slightly browned in some places. Season to taste with salt and transfer to a serving platter. Sprinkle the crispy ginger over the asparagus and serve warm. Note: You may use coconut oil in place of the grapeseed oil and ghee.
206
SERVINGS: 4-6
PREPARATION Boil water for fettuccine. While water is coming to a boil, saut mushrooms in garlic and ghee for 5 minutes; set aside. Add fettuccine to boiling water. Be careful not to overcook pasta, as brown rice pasta cooks faster than regular pasta. Drain cooked pasta. Rinse in cold water. Blend mushrooms and pasta together. Toss with remaining ingredients. optional: grated Parmigianino reggiano cheese or nutritional yeast (if dairy-free is desired).
tablespoons ghee (clarified butter) or regular organicbutter pound fresh cremini mushrooms, trimmed and sliced-inch thick pound mixed fresh wild mushrooms, trimmed and sliced lengthwise, -inch thick (oyster, maitake, shiitake,
chanterelle, porcini)
1
3/4 1/4 1/2 1/4
2 1
1/2
large clove garlic, minced teaspoon sea salt teaspoon black pepper pound dried brown rice fettuccini cup chopped fresh chives tablespoons chopped flat-leaf parsley teaspoons finely grated lemon zest teaspoon lemon juice
207
SERVINGS: 4-6
PREPARATION Preheat oven to 375 degrees.Wash all vegetables and chop into large bite-sized pieces.Place in a large baking dish with sides.Drizzle with oil; mix well to coat each vegetable.Sprinkle with salt, pepper, and herbs.Bake uncovered for 25-35 minutes, or until vegetables are tender and golden brown. Check every 10 minutes to stir and to make sure veggies are not sticking. Note: Any combination of vegetables will work. Also, roasting only one kind of vegetable makes a nice side dish.
grapeseed oil salt and pepper Herbs: rosemary, thyme, and/or sage
(fresh if possible)
208
4
1/2 1/2
1 1 1 1 1 2 1
garlic cloves, minced cup of finely chopped sweet onion cup of spelt flour tablespoon grapeseed oil or ghee teaspoon Himalayan pink salt teaspoon black pepper tablespoon paprika tablespoon ground cumin teaspoons curry powder tablespoon dried oregano
209
ZUCCHINI PANCAKES
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 2 1
1/4 1/4 1/8
1
1/4 1/4 1/4
1 4
teaspoon sea salt teaspoon fresh ground pepper dash paprika cup quinoa flour cup almond flour cup brown rice flour dash red pepper flakes tablespoons grapeseed oil or 3 tablespoons butter
210
SERVINGS: 6
PREPARATION In a large pot, heat water to boiling. Place corn in pot and boil for 10 minutes; cool for a few minutes. Cut kernels from cobs and place in mixing bowl. Toss all ingredients in mixing bowl and enjoy.
1 1
ears corn small red onion, finely diced green bell pepper, finely diced red bell pepper, finely diced bunch cilantro, minced tablespoon olive oil lemon, juiced sea salt and pepper to taste
211
PREPARATION In a large pot, heat oil on low heat. Add crushed garlic to heated oil but do not let it brown. After a minute, add the onion and simmer for a few minutes. Add the can of peeled tomatoes and crush with a fork. Mix well with onion and garlic and cook on low for 15 minutes.Add can tomato paste; stir well. Add xylitol or sugar and salt and pepper to taste. Stir in basil. Optional: add 1 tablespoon of both dried parsley and oregano and/or 1 teaspoon red pepper chili flakes, if you like spice. Cook on low heat for 1 hour and serve. Enjoy! Note: If you like chunky sauce, serve as is. If you like smooth sauce, blend sauce slowly and carefully in a blender before serving.
3
1/2
3 1
large can peeled plum tomatoes large can crushed tomatoes can tomato paste cloves garlic, crushed onion, diced tablespoons grapeseed oil teaspoon xylitol (or sugar, if you
don't want to change a 90-year-old, Italian grandma's recipe)
tablespoons fresh basil, chopped or 1 tablespoon dried basil sea salt and pepper to taste
212
POLENTA FRIES
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 2 1
1/2
SERVINGS: 4
PREPARATION Preheat oven to 450 degrees.Cut polenta into thick slices (the size and shape of steak fries). Toss with grapeseed oil, salt, pepper, and other spice. Roast in oven for 40 minutes.Serve with marinara sauce for dipping.
tablespoons grapeseed oil cup sugar-free marinara or pizza sauce teaspoon harissa, curry, or Jamaican jerk spice salt and pepper to taste
213
SERVINGS: 8-10
PREPARATION In a large pot, heat oil over medium heat and saut garlic, onion, red pepper, and sea salt until soft (about 4-5 minutes). Add the cumin and chili powder; stir to combine. Cook for another minute. Add chopped yam and lime zest, cooking about 10 minutes more and stirring occasionally. Add the tomatoes, black beans, lime juice, and cocoa powder. Bring to a simmer, cover, and cook for 10 minutes, or until yams are soft. Top with chopped cilantro and a squeeze of lime, if desired. Serve over brown rice or with gluten-free corn bread.
214
SERVINGS: 6-8
PREPARATION Preheat oven to 400 degrees. Cut to inch off the head of garlic, leaving skins intact but exposing the tops of the cloves. Brush lightly with 1 teaspoon oil. Place in ramekin or muffin tin and cover with foil. Wash veggies well. Cut into small pieces, toss with grapeseed oil and salt and pepper, and place in a roasting pan. Roast garlic and veggies at the same time in preheated oven for 45 minutes. When veggies are finished, mash them in a blender, food processor, or in a pot with a masher. Add chicken or veggie broth as needed for consistency. Squeeze cloves from the garlic skins into the vegetable mixture. Add cup Greek yogurt and continue blending or mashing. Work in herbs. Add lemon pepper and/or fresh horseradish if desired.
4 4 4
parsnips carrots sweet potato yam Yukon Gold potatoes (medium) cup Greek yogurt cup (or more as needed) low-sodium chicken or veggie broth (without sugar) tablespoons freshly chopped oregano tablespoons freshly chopped parsley tablespoons freshly chopped chives lemon pepper and fresh horseradish, to taste
215
SERVINGS: VARIES
PREPARATION Preheat oven to 450 degrees. Cut the sweet potatoes into long thin shoestrings. Toss them into a bowl and drizzle with light olive oil; stirring lightly to coat. Generously season them. (An optional mix is equal shakes of: cumin, thyme, and black pepper and a little bit of hot red pepper and cinnamon.) Spread them on a baking sheet, in one layer, if possible. Bake in the upper portion of your oven for about 20 to 30 minutes, or until they are tender, sizzling, and crispy around the edges. Season with sea salt immediately. Sprinkle with vinegar if desired.
216
PORTOBELLO STEAKS
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 4 2 3 2 Portobello mushrooms tablespoons grapeseed oil teaspoons oregano tablespoons balsamic vinegar sea salt and pepper to taste
SERVINGS: 4
PREPARATION Preheat oven to 350 degrees. Cut off mushroom stems and wash both tops and stems. Mix oil, oregano, and balsamic vinegar in a small bowl. Place mushroom tops and stems in a baking dish. Pour oil mixture over mushrooms and bake for 30 minutes.
217
SERVINGS: 6
PREPARATION Wash beans, chop ends off, and cut in half. Fill a pot with about 2 inches of water and bring to a boil. Place beans in a steaming basket and place over boiling water. Cover beans and steam for 5 minutes. In a large bowl, combine garlic, tamari, tahini, and lemon juice. When beans are done, add them to the garlic mixture. Mix until string beans are coated and serve.
pound string beans cloves garlic, minced tablespoons tamari tablespoons tahini lemon, juiced
218
CIDER-ROASTED VEGETABLES
PREP AND COOK TIME: 1 HOUR
INGREDIENTS Vegetables: 6 baby gold, purple, or red potatoes, cut up (may also use yams or
sweet potatoes)
SERVINGS: 8-10
Dressing: 3 3 1 1 tablespoons grapeseed oil tablespoons apple cider vinegar cup natural apple cider tablespoon honey
cups butternut squash or pumpkin, peeled and cubed tablespoons grapeseed oil sweet or red onion, cut into wedges carrots, sliced head of cabbage (green or purple), sliced cups broccoli florets cup cauliflower florets yellow squash, cut into half moons handful whole green beans, trimmed Portobello mushrooms, sliced or cut up cloves of garlic, minced sea salt and ground pepper
PREPARATION Preheat oven to 375 degrees. Toss potatoes and butternut squash in 3 tablespoons grapeseed oil and place into large roasting pan. Season with sea salt and ground pepper and bake for 20 minutes. While potatoes and squash are baking, prepare the dressing.Stir to blend all ingredients. Pour the sauce over remaining veggies; toss well to coat. Add veggies to potatoes in roasting pan. Sprinkle with warming spices, if you prefer, such as curry, nutmeg, a touch of cinnamon, and/or some thyme. Roast for another 16-20 minutes, or until the veggies are tender.
219
SERVINGS: 2
PREPARATION Preheat oven to 350 degrees. Cut squash in half and remove seeds with a spoon. Place squash halves, skin side down, on a baking sheet. Rub oil over squash halves. Sprinkle cinnamon and drizzle maple syrup on top of each. Bake for 45 minutes or until a fork inserts smoothly through squash meat.
220
SERVINGS: 2-4
PREPARATION Heat oil in a frying pan. Add onions, turn heat down, and cook 5 minutes, stirring occasionally. Add shiitakes, bok choy, mirin, and tamari. Cover and cook 3 minutes. Spread on a flat surface to cool and to stop greens from cooking. Garnish with toasted sesame seeds if desired. Enjoy!
221
SERVINGS: 1
PREPARATION Heat 2 inches of water in a pot. Wash artichoke, and cut -inch off the top and bottom of the artichoke. Squeeze lemon juice all over artichoke and place in boiling water. Cover and boil 25 minutes until leaves pull off easily. While the artichoke cooks, whisk together sauce ingredients in a bowl. Remove artichoke and drain over sink. To eat, pull off a leaf, dip in sauce, and pull meat off with your teeth.
Sauce:
1/2
2 2 2
cup of your favorite mustard tablespoons cider vinegar tablespoons tamari tablespoons honey
SERVINGS: 2
PREPARATION De-stem collard greens. Cut in half lengthwise.Place mashed avocado onto the greens; add sea salt. Add sliced cucumber, jicama, carrots, and sprouts. Wrap up and enjoy.
leaves collard greens,washed cucumber,sliced thin avocado, mashed cup jicama, shredded cup carrots, shredded cup broccoli sprouts sea salt
223
PASTA
SERVINGS: 4
PREPARATION Cook pasta according to instructions on box. Rinse and transfer cooked pasta to a bowl. Mix all ingredients together and serve hot.
box brown rice spiral pasta or quinoa pasta elbows cup parmesan cheese, shredded or grated cup extra virgin olive oil cup flaxseed oil cup nutritional yeast flakes (found
in the bulk or supplement section)
225
SERVINGS: 8
PREPARATION Preheat oven to 350 degrees. Heat a large saut pan on medium-high. Add grass-fed meat and cook until browned. Add minced garlic and 1 tablespoon grapeseed oil; combine and cook for 1 minute. Add marinara to meat mixture and simmer on low. In another skillet, saut yellow onion, zucchini, and mushrooms in 2 tablespoons grapeseed oil for about 5 minutes. Add veggie ingredients to turkey-marinara sauce; stir. Add spinach and oregano to the sauce; stir and heat through. Oil a 9x13 baking dish. Place a layer of broken lasagna noodles on bottom of baking dish. Layer meat-veggie sauce over the noodles. Dollop with goat cheese if desired. Keep layering until all ingredients are used and finished with sauce. Make sure that noodles are covered with sauce, so that they will cook thoroughly. Cover with foil and bake for an hour. Note: Try to find lasagna that does not have to be boiled. If pasta does need to be boiled, follow directions on box.
226
SERVINGS: 6-8
1 10 1 1
box brown rice or quinoa pasta can garbanzo beans, rinsed and drained red onion, chopped cup raw broccoli, chopped package feta or goat cheese, crumbled cup pine nuts (option to toast them) heirloom tomato, chopped or grape tomatoes, halved black olives, pitted and halved teaspoon sea salt teaspoon dried or fresh basil
1 1 1
teaspoon dried or fresh parsley teaspoon dried or fresh oregano cup Christa's Healthy Italian Dressing or Italian dressing of your choice
PREPARATION Boil pasta according to package directions and drain. Put in refrigerator to cool for 20 minutes. Mix all ingredients together and serve.
227
SERVINGS: 4-6
PREPARATION Boil water for fettuccine. While water is coming to a boil, saut mushrooms in garlic and ghee for 5 minutes; set aside. Add fettuccine to boiling water. Be careful not to overcook pasta, as brown rice pasta cooks faster than regular pasta. Drain cooked pasta. Rinse in cold water. Blend mushrooms and pasta together. Toss with remaining ingredients. optional: grated Parmigianino reggiano cheese or nutritional yeast (if dairy-free is desired).
tablespoons ghee (clarified butter) or regular organicbutter pound fresh cremini mushrooms, trimmed and sliced-inch thick pound mixed fresh wild mushrooms, trimmed and sliced lengthwise, -inch thick (oyster, maitake, shiitake,
chanterelle, porcini)
1
3/4 1/4 1/2 1/4
2 1
1/2
large clove garlic, minced teaspoon sea salt teaspoon black pepper pound dried brown rice fettuccini cup chopped fresh chives tablespoons chopped flat-leaf parsley teaspoons finely grated lemon zest teaspoon lemon juice
228
PREPARATION In a large pot, heat oil on low heat. Add crushed garlic to heated oil but do not let it brown. After a minute, add the onion and simmer for a few minutes. Add the can of peeled tomatoes and crush with a fork. Mix well with onion and garlic and cook on low for 15 minutes.Add can tomato paste; stir well. Add xylitol or sugar and salt and pepper to taste. Stir in basil. Optional: add 1 tablespoon of both dried parsley and oregano and/or 1 teaspoon red pepper chili flakes, if you like spice. Cook on low heat for 1 hour and serve. Enjoy! Note: If you like chunky sauce, serve as is. If you like smooth sauce, blend sauce slowly and carefully in a blender before serving.
3
1/2
3 1
large can peeled plum tomatoes large can crushed tomatoes can tomato paste cloves garlic, crushed onion, diced tablespoons grapeseed oil teaspoon xylitol (or sugar, if you
don't want to change a 90-year-old, Italian grandma's recipe)
tablespoons fresh basil, chopped or 1 tablespoon dried basil sea salt and pepper to taste
229
POULTRY
SERVINGS: 2-3
PREPARATION Place chicken in bowl and toss with sesame oil. Add chicken to metal skewer, alternating with vegetables. Spray skewers with coconut or grapeseed spray oil.Grill over hot fire 5-8 minutes each side, spraying again as necessary. Garnish with sea salt and pepper.
1 1 1
pound organic chicken breast, cut into cubes tablespoons sesame oil red onion, chunked organic orange or yellow bell pepper, cut into big chunks tomato, cubed organic zucchini, cut into 1-inch rounds grapeseed or coconut oil cooking spray sea salt and pepper, to taste
231
SERVINGS: 4
PREPARATION In a wok or large skillet, heat coconut or grapeseed oil. Saut broccoli, cabbage and carrots for 2 minutes over medium-high heat. Add garlic and bell pepper and continue cooking for another 2 minutes. Add green onions, water chestnuts, cooked chicken and pepper flakes. Stir to combine and continue cooking over medium heat until heated through. Add ginger. While the vegetables and chicken are cooking, whisk honey, sesame oil, orange juice and tamari in a small bowl. Pour the stir-fry sauce over the stir-fry and heat through for another 2 minutes. Zest with orange peel. Serve over brown rice or Asian Sesame Quinoa.
1 1 2 2 3
1-2
tablespoons coconut or grapeseed oil cup broccoli florets cup sliced carrot rounds cups shredded cabbage, either purple or napa cabbage cloves garlic, minced red bell pepper, chunked cup green onions, sliced can water chestnuts, drained teaspoon chili pepper flakes tablespoons raw honey tablespoons toasted sesame oil tablespoons tamari tablespoons shredded ginger (to taste) zest and juice of one orange
232
TURKEY MEATLOAF
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 2 3
1/2
SERVINGS: 6-8
PREPARATION Preheat oven to 375 degrees. In a mediumsautpan, cook onions, carrots, and celery in 2 tablespoons oil until semi-soft. Add minced garlic to the pan and cook an additional 1 minute. Add pinch of sea salt and remove from burner. In a large bowl, add turkey meat, cream, and sea salt and mix with hands. Combine sauted veggies and chopped oregano with the turkey mixture, mixing well with hands. Grease a glass loaf pan with remaining coconut oil and place mixture in baking dish.Bake for 30 minutes covered. Pull out and check if done (internal thermometer should read 165 degrees in the center of the loaf). Spread organic ketchup on top, if desired, and bake uncovered for 10 more minutes.
Eating for Wellness
1 2 2 4 1 2
pounds dark meat ground turkey tablespoons coconut oil, divided cup organic raw cream yellow onion, small dice medium carrots, small dice celery stalks, small dice cloves garlic, minced handful fresh oregano, rough chopped tablespoons sea salt organic ketchup (optional)
233
ROASTED CHICKEN
PREP AND COOK TIME: 1 HOURS SERVINGS: 4-6
INGREDIENTS 1 5 1
1/2
PREPARATION Preheat oven to 350 degrees. Pull organs out of fresh whole chicken. Gently open chicken skin and add sea salt inside skin along with garlic and fresh rosemary. Sprinkle sea salt into chicken cavity as well. Place chicken in a glass baking dish or covered Dutch oven. Place onion slices around the bottom of the pan and pour in broth. Cover with foil if using glass baking dish. Bake for one hour, covered. After one hour, bake uncovered until inside temperature reaches 165 degrees, or until golden and legs are pulling away from chicken. Total baking time is 1 to 1 hours.
whole organic free-range chicken cloves garlic, minced yellow onion, sliced cup chicken stock or bone broth sea salt fresh rosemary
234
SERVINGS: 6
2 2
shallot, minced clove garlic, minced lime, juiced cup minced cilantro tablespoons toasted sesame oil tablespoons fish sauce
Shake all ingredients in a salad dressing container or whisk together in a bowl before serving.
PREPARATION
If chicken breasts are more than -inch thick, flatten them between 2 sheets of plastic wrap by gently pounding with the flat side of a meat mallet or with a rolling pin.Whisk eggs in a shallow dish. In a separate shallow dish, combine sesame seeds, sea veggie flakes, gluten-free bread crumbs, salt, and pepper. Dip the chicken in beaten eggs and then dredge in the bread crumb mixture. Heat oil in a large, heavy skillet over moderately-high heat until hot but not smoking. Reduce heat to moderate and cook chicken, turning over once with tongs, until coating is golden and chicken is cooked through, about 10 to 12 minutes. Transfer to a plate. Remove any browned sesame seeds from skillet, then cook the remaining chicken.
Asian Salad: 1
1/2
1
1/2
Combine all ingredients for the Asian salad. Arrange on individual plates and drizzle with Asian dressing. Serve alongside sesamecrusted chicken.
235
SERVINGS: 8
PREPARATION In a large pot, bring 12 cups of broth and water to a boil. Slowly add polenta, stir, and turn down to low heat. Continue to stir until thick. Add fresh herbs and sea salt. Set aside. Preheat oven to 350 degrees. Saut turkey and onions in oil and cook for five minutes; add garlic. Continue to saut until meat is golden brown. Spread the turkey mixture in the bottom ofa 9x13-inch glass casserole dish. Spread marinara over the turkey, then layer the cooked polenta. Sprinkle parmesan on top along with more fresh herbs, if desired. Bake in oven for 10 minutes.
2 6 3 1 2 1 1 2 4 1 2
a pack of dried polenta cornmeal 24-ounce packages of bone broth cups filtered water tablespoons oregano, minced teaspoon thyme, minced teaspoons sea salt pounds ground turkey yellow onion, chopped tablespoons grapeseed oil cloves garlic, minced small jar marinara tablespoons parmesan, grated
236
SERVINGS: 6-8
PREPARATION Preheat oven to 350 degrees. Saut onions, carrots, and celery in oil for five minutes. Add garlic and continue cooking until veggies are soft. Mix in chili flakes, thyme, and salt. Remove from heat and set aside. In a large bowl, whisk the eggs and combine bread crumbs. If using almond meal, there is no need to soak with eggs, merely add to meat when mixing. Using your hands, mix ground meat, sauted vegetables, soaked bread crumbs (or eggs and almond meal), and optional fish sauce. Place mixture into an oiled, glass loaf pan. Bake for about 1 hours. If desired, cover the top of the meatloaf with organic ketchup for the last 15 minutes of baking.
Eating for Wellness
1 2 1 1 4 1 1 1 2 1 4
yellow onion, small dice cloves garlic, minced carrot, small dice stalk celery, small dice tablespoons grapeseed oil teaspoon fresh or dried thyme teaspoondried chili flakes cups gluten-free bread crumbs or almond meal eggs tablespoon fish sauce, optional tablespoons organic, sugar-free ketchup, if desired
237
SERVINGS: 8
PREPARATION In a large saucepan, saut onions and garlic in oil. Add other ingredients, except chicken and toppings, and simmer for 40 minutes.Add shredded organic chicken breast, season with salt and pepper, and heat through. *Optional toppings: organic corn tortilla chip strips, raw cheddar or jack cheese, chopped avocados, one teaspoon of Greek yogurt, chopped cilantro
medium organic onion, diced teaspoon garlic, chopped tablespoons grapeseed oil 15-ounce can diced organic tomatoes 15-ounce can organic tomato pure cups organic vegetable broth cups bone broth (or high-quality
chicken broth without sugar)
1 1 1 8
cup chopped organic cilantro teaspoon cayenne pepper teaspoon chipotle powder teaspoon cumin ounces precooked andshredded organic chicken breast salt and pepper to taste optional toppings*
238
SERVINGS: 1
PREPARATION Place the first 5 ingredients in a large heavy pot. Add chicken, placing breasts on top. Add water and bring to a boil over medium-high heat. Cover with lid slightly ajar. Reduce heat to low and simmer until chicken breasts are just cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool, then cover and chill. Continue to simmer soup with other chicken pieces, uncovered, until broth is fully flavored, about 2 hours longer. Return breasts to soup to re-warm for about 5 minutes. Remove chicken from broth. When cool enough to handle, coarsely shred meat and set aside. Discard skin and bones. Place a fine-mesh sieve or colander over another large pot; strain broth through sieve, discarding solids left in strainer. There should be about 8 cups of broth remaining. Season with salt as desired. Reheat broth. Divide chicken among bowls. Pour hot broth over chicken, dividing equally. Garnish soup with cilantro leaves.
1 7 6
onion, sliced celery stalks, chopped ounces peeled ginger, cut into -inch slices garlic cloves, crushed whole black peppercorns 3-pound whole organic chicken, cut into pieces (2 breasts, 2 legs with thighs
attached, 2 wings, 1 back) quarts water (preferably filtered or spring water)
239
3/4
3 1 1 1 1 2 2
cup brown rice flour organic chicken breast halves, skinless and boneless tablespoon paprika teaspoon sea salt tablespoon dried parsley tablespoon dried oregano organic eggs cloves garlic, crushed
240
SERVINGS: 4
PREPARATION In a food processor fitted with a metal blade, combine almonds, capers, parsley, garlic, paprika, oil, salt, and pepper. Process until finely chopped but not pured. Pat mixture on all sides of Cornish hens. Place hens inside a slow cooker. Cover and cook on low for 7-8 hours. Sprinkle with chopped olives for garnish.
3 3 1
1/2
2
1/4
Cornish hens, halved cup toasted sliced almonds tablespoons drained capers tablespoons chopped fresh parsley garlic clove, chopped teaspoon paprika teaspoons grapeseed oil teaspoon salt ground pepper chopped olives
241
CHAI CHICKEN
PREP AND COOK TIME: 1 HOUR
INGREDIENTS 4 4 1 2 organic chicken legs sliced carrots cup coconut milk cups chai tea sea salt and ground pepper
SERVINGS: 4
PREPARATION Preheat oven to 350 degrees. Place chicken and carrots in a casserole dish and sprinkle with a pinch of salt and pepper. In a pot, combine coconut milk and tea and bring to a boil. Pour over the chicken in the casserole dish and cover with a lid. Bake in the oven for 45 minutes or until chicken is cooked through. Serve with brown rice and greens.
242
SERVINGS: 4
PREPARATION Saut garlic and onions in grapeseed oil. Add turkey and cook on medium heat for 5 minutes.Add all spices and sweetener and stir for a few minutes. Add adzuki beans and marinara sauce. Let mixture simmer for 5-7 minutes to allow flavors to blend.
1 1 1 1 1 3 1 1
cup white onion, chopped can Eden Organic Adzuki Beans, drained and rinsed pound ground turkey
(free-range, organic)
teaspoons ground cumin teaspoon red chili flakes pinch cayenne pepper drops stevia teaspoon ground black pepper cup marinara sauce (without sugar)
243
SERVINGS: 1
PREPARATION In a stockpot, heat oil. Salt the skin side of chicken and add to hot pan; sear chicken until golden. Add more salt to inside cavity of chicken and flip over when gold and crispy.Place sliced onion alongside of chicken in the pot and saut until golden as well. Add celery to the pot and continue to saut for about 5 more minutes. Add water close to the top of stock pot, bring to boil, reduce heat to simmer, and cook with lid slightly ajar for 6 to 8 hours. Halfway through the simmering process, add carrots. Check water level periodically and add more water if it reduces by half the size of stockpot. If you add more water toward the end of the simmering process, cook for at least another 20 minutes before turning off heat. Remove chicken from the pot and remove the meat from the skin and bones. Return meat to the soup mixture and heat through. Turn off heat, add parsley and stir.
1 1 1 3
1-pound bag of organic carrots or 2 bunches heirloom variety, peeled and diced large yellow onion, sliced bunch celery, -inch slice bunch flat leaf Italian parsley, chopped tablespoonsgrapeseed oil Celtic sea salt or your choice of high quality sea salt filtered water
244
RED MEAT
SERVINGS: 3
PREPARATION Coat steaks with rub and let sit for 30 minutes. Oil grill with coconut spray or grapeseed oil. Grill steaks to desired doneness.
246
SERVINGS: 8
PREPARATION Preheat oven to 350 degrees. Heat a large saut pan on medium-high. Add grass-fed meat and cook until browned. Add minced garlic and 1 tablespoon grapeseed oil; combine and cook for 1 minute. Add marinara to meat mixture and simmer on low. In another skillet, saut yellow onion, zucchini, and mushrooms in 2 tablespoons grapeseed oil for about 5 minutes. Add veggie ingredients to turkey-marinara sauce; stir. Add spinach and oregano to the sauce; stir and heat through. Oil a 9x13 baking dish. Place a layer of broken lasagna noodles on bottom of baking dish. Layer meat-veggie sauce over the noodles. Dollop with goat cheese if desired. Keep layering until all ingredients are used and finished with sauce. Make sure that noodles are covered with sauce, so that they will cook thoroughly. Cover with foil and bake for an hour. Note: Try to find lasagna that does not have to be boiled. If pasta does need to be boiled, follow directions on box.
247
SERVINGS: 6-8
PREPARATION Preheat oven to 350 degrees. Saut onions, carrots, and celery in oil for five minutes. Add garlic and continue cooking until veggies are soft. Mix in chili flakes, thyme, and salt. Remove from heat and set aside. In a large bowl, whisk the eggs and combine bread crumbs. If using almond meal, there is no need to soak with eggs, merely add to meat when mixing. Using your hands, mix ground meat, sauted vegetables, soaked bread crumbs (or eggs and almond meal), and optional fish sauce. Place mixture into an oiled, glass loaf pan. Bake for about 1 hours. If desired, cover the top of the meatloaf with organic ketchup for the last 15 minutes of baking.
Eating for Wellness
1 2 1 1 4 1 1 1 2 1 4
yellow onion, small dice cloves garlic, minced carrot, small dice stalk celery, small dice tablespoons grapeseed oil teaspoon fresh or dried thyme teaspoondried chili flakes cups gluten-free bread crumbs or almond meal eggs tablespoon fish sauce, optional tablespoons organic, sugar-free ketchup, if desired
248
SALADS
SERVINGS: 2
PREPARATION Toss vegetables together in a salad bowl. In a separate bowl, combine oil and vinegar. Toss with salad vegetables. Divide and place on salad plates. Drizzle with lemon juice and add salt and pepper to taste.
1
1/2
4 2
cups mixed field greens, washed cucumber, washed and sliced handful cherry tomatoes, washed organic red bell pepper, washed, cored, and chunked tablespoons extra virgin olive oil tablespoons balsamic vinegar lemon juice sea salt and ground pepper to taste
250
SERVINGS: 2
PREPARATION Place beets into a saucepan and fill with enough water to cover. Bring to a boil and cook for 20 to 30 minutes or until tender. Drain, cool, and cut into cubes.In a small bowl, whisk together salt, minced garlic, maple syrup, balsamic vinegar, and olive oil to make the dressing. Place a large helping of baby greens onto each of four salad plates. Place equal amounts of beets over the greens, and top with dabs of goat cheese. Drizzle salad with dressing.
3 1
1/4 1/4 2-4 1/8
medium beets - scrubbed, trimmed, and cut in half cup basil, sliced into ribbons tablespoons maple syrup 10-ounce package mixed baby salad greens cup balsamic vinegar cup extra-virgin olive oil garlic cloves, minced teaspoon Celtic or pink salt goat cheese crumbles, optional
251
SERVINGS: 6
2 2
shallot, minced clove garlic, minced lime, juiced cup minced cilantro tablespoons toasted sesame oil tablespoons fish sauce
Shake all ingredients in a salad dressing container or whisk together in a bowl before serving.
PREPARATION
If chicken breasts are more than -inch thick, flatten them between 2 sheets of plastic wrap by gently pounding with the flat side of a meat mallet or with a rolling pin.Whisk eggs in a shallow dish. In a separate shallow dish, combine sesame seeds, sea veggie flakes, gluten-free bread crumbs, salt, and pepper. Dip the chicken in beaten eggs and then dredge in the bread crumb mixture. Heat oil in a large, heavy skillet over moderately-high heat until hot but not smoking. Reduce heat to moderate and cook chicken, turning over once with tongs, until coating is golden and chicken is cooked through, about 10 to 12 minutes. Transfer to a plate. Remove any browned sesame seeds from skillet, then cook the remaining chicken.
Asian Salad: 1
1/2
1
1/2
Combine all ingredients for the Asian salad. Arrange on individual plates and drizzle with Asian dressing. Serve alongside sesamecrusted chicken.
252
SERVINGS: 6-8
PREPARATION Put whole bag of kelp noodles in hot boiling water for 3 minutes. Drain and rinse in cold water. Set aside to cool. Combine juices, tamari, garlic, and ginger. Whisk grapeseed oil into liquid mixture. Pour over cooled kelp noodles, add chopped cilantro and mint, and combine thoroughly. Add carrots and cucumbers. Taste; add more tamari if desired.
1 1 3
1/4
bag kelp noodles 1-inch piece ginger, peeled and minced clove garlic, minced large carrots, shredded cucumber, seeded and shredded cups fresh cilantro, roughly chopped cup fresh mint, julienned orange, juiced lime, juiced tablespoons tamari cup grapeseed oil
253
ASPARAGUS SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 1 1 4
1/3
SERVINGS: 4
PREPARATION Place the asparagus and water in a steamer basket; steam until crisp-tender. Drain and immediately place asparagus in ice water to stop the cooking process. Place salad greens on a serving platter; top with asparagus. In a small bowl, whisk the vinegar, orange juice, garlic, sesame seeds, and ginger. Drizzle over salad. Sprinkle with almonds.
2 1 1 1
1/4
pound fresh asparagus, trimmed cup water cups spring mix salad greens cup apple cider vinegar tablespoons orange juice tablespoon sesame seeds, toasted clove garlic, minced teaspoon minced fresh ginger root cup slivered almonds, toasted
254
SERVINGS: 2
PREPARATION Combine the carrots, seeds, coriander, and salt. Combine olive oil and lemon juice and pour over salad and toss.
1
1/8 2-3
carrots, grated cup pumpkin seeds, soaked for an hour and drained teaspoon dried coriander teaspoon Himalayan pink salt tablespoons extra virgin olive oil tablespoons freshly-squeezed lemon juice
255
SERVINGS: 2
PREPARATION In a small bowl, whisk together oil, vinegar, and salt and pepper to taste. Halve and core pear and thinly slice lengthwise. Cut endives crosswise into -inchwide slices and tear chicory into bite-sized pieces. In a large bowl, toss greens with pear and vinaigrette.
256
257
1 1 4 1
1/2
cup flax oil cup organic extra virgin olive oil cup raw apple cider vinegar garlic clove, crushed drops of dark-liquid stevia pinch of sea salt teaspoon sea veggie flakes
(dulse, kelp, or nori)
258
SERVINGS: 6-8
1 10 1 1
box brown rice or quinoa pasta can garbanzo beans, rinsed and drained red onion, chopped cup raw broccoli, chopped package feta or goat cheese, crumbled cup pine nuts (option to toast them) heirloom tomato, chopped or grape tomatoes, halved black olives, pitted and halved teaspoon sea salt teaspoon dried or fresh basil
1 1 1
teaspoon dried or fresh parsley teaspoon dried or fresh oregano cup Christa's Healthy Italian Dressing or Italian dressing of your choice
PREPARATION Boil pasta according to package directions and drain. Put in refrigerator to cool for 20 minutes. Mix all ingredients together and serve.
259
SERVINGS: 4
PREPARATION Mix half of the olive oil and salt together in a small bowl. Use the mixture to massage the leaves of the kale. This will soften it and enhance the taste. Chop or chiffonade kale and combine with red pepper and pine nuts. Add pomegranate seeds and cheese. Toss with the remaining olive oil and lemon (or use Christa's Healthy Italian Dressing) and serve.
1 1 1 1
1/2
bunch kale, washed and de-stemmed cup extra virgin olive oil, divided cup pine nuts (option to toast) red bell pepper, thinly sliced tablespoon quality sea salt lemon, juiced pomegranate, seeded cup burrata cheese, shredded
260
SERVINGS: 4
PREPARATION Mix all ingredients and serve. Suggestion: Before eating, add chopped walnuts, sunflower seeds, and/or chives. Serve with greens and grape tomatoes.
1 1
cans wild-caught albacore tuna in water, drained lemon, juiced cup green apple, chopped cup celery, chopped cup olive oil or flax oil teaspoon sea salt teaspoon kelp flakes fresh ground pepper to taste
261
SERVINGS: 6
PREPARATION In a large pot, heat water to boiling. Place corn in pot and boil for 10 minutes; cool for a few minutes. Cut kernels from cobs and place in mixing bowl. Toss all ingredients in mixing bowl and enjoy.
1 1
ears corn small red onion, finely diced green bell pepper, finely diced red bell pepper, finely diced bunch cilantro, minced tablespoon olive oil lemon, juiced sea salt and pepper to taste
262
SERVINGS: 4
PREPARATION Heat medium skillet with grapeseed oil. Add shallot, salt, and pepper. Stir 30 seconds or until fragrant. Add apple juice, cider vinegar, and mustard; whisk. Simmer for 3-4 minutes or until slightly reduced. Place spinach in a large serving bowl. Pour dressing on top and toss. Divide salad evenly among 4 plates. Arrange goat cheese, pears, and walnuts on top.
3 2 1
1/2 1/4 1/2
2 1 2
cup walnuts,coarsely chopped pears-peeled, cored, and cut into -inch slices teaspoons grapeseed oil shallot, minced teaspoon kosher salt teaspoon freshly ground black pepper cup apple juice teaspoons apple cider vinegar teaspoon Dijon mustard 16-ounce bag organic baby spinach ounces (about 1/2 cup) goat cheese if preferred
263
TZATZIKI SAUCE
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 1 Persian cucumber (peeled, seeded,
diced into -inch pieces)
bunch dill, minced small container of plain organic yogurt (6-8 ounces) lemon, juiced pinch of sea salt
264
SERVINGS: 6-8
PREPARATION Mix all ingredients together and enjoy.
1 1 1
1/2
1 2
1/4
bunch of scallions (diced small) teaspoon of crushed ginger bunch of cilantro (chopped) cup apple cider vinegar orange, lime, or lemon (juiced) tablespoons shoyu or tamari cup extra virgin olive oil
265
SEAWEED SALAD
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 2 1 3 1 1 ounces seaweed, combine 2-3 varieties (arame, hiziki, wakame) teaspoon maple syrup or raw agave nectar tablespoons rice wine vinegar teaspoon sesame oil (or toasted
sesame oil for nuttier flavor)
SERVINGS: 2
PREPARATION Combine all ingredients in a bowl. Marinate for at least 30 minutes before serving.
266
SERVINGS: 2
PREPARATION Put kelp in a bowl, cover with water, and let sit for 15 minutes. Drain from water and slice into bite-sized pieces. In a separate bowl, whisk together vinegar, maple syrup, and tamari. Add cucumber and kelp; mix well. Garnish with sesame seeds and serve. *Note: The word kelp refers to any of the brown seaweeds including alaria, wakame, and kombu.
1 3 2
ounces kelp* cups water cucumber, sliced into thin rounds cup rice vinegar tablespoon maple syrup tablespoons tamari tablespoons sesame seeds
267
HIJIKI SALAD
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 3 2 2 4 3 cup hijiki cups carrots, grated cups purple cabbage, grated tablespoons ginger, grated tablespoons umeboshi vinegar tablespoons toasted sesame oil
SERVINGS: 6
PREPARATION Soak hijiki in water for 30 minutes, then drain and rinse. In a large bowl, combine carrots, cabbage, and ginger. Add hijiki, vinegar, and sesame oil. Mix well. Let sit for 15 minutes before serving so flavors blend.
268
SERVINGS: 8-10
PREPARATION Rinse grains. Bring stock to boil; add grains and salt. Reduce heat to low and simmer covered for 45 minutes, or until grains are cooked and water is absorbed. Fluff with a fork and let sit covered for 10 minutes. While the grains are cooking, prepare other ingredients. Saut onion in grapeseed oil until translucent, about 7 minutes. Blanch kale. Transfer grains to a large bowl; add onion, yam, walnuts, and kale. Mix well. Add vinegar and olive oil to your taste.
1 3
1/2 1/2 1/4
cup wheat berries cups vegetable or chicken stock teaspoon sea salt small yellow onion, diced tablespoons grapeseed oil bunch kale, de-stemmed and chopped yam, diced and boiled cup chopped walnuts, toasted tablespoons balsamic vinegar olive oil to taste.
269
SERVINGS: 4-6
PREPARATION Mix quinoa in with 2 cups fresh water, bring to boil then simmer. Cover and cook until water is absorbed, and quinoa is translucent and fluffy (about 20 minutes). Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined. Test and adjust seasonings. Cover and chill--the longer, the better. In fact, this salad tastes better the second day.
2 1 2 1
cup dry quinoa cups pure water tablespoons fruity extra virgin olive oil limes, juiced fresh mint sprigs, leaves removed and chopped tablespoons cilantro leaves or parsley, chopped handful of cherry or grape tomatoes, quartered tablespoons diced red onion or 2 chopped scallions garlic clove, minced sea salt and fresh ground pepper, to taste option to add 1/8 cup raisins and/or -cup sliced apple
270
SERVINGS: 6
PREPARATION Wash greens, remove stems, and chop into -inch pieces. Place greens in a large mixing bowl and set aside. Heat oil in a saut pan on medium. Add garlic and nuts, stirring constantly for 2 minutes. Stir in vinegar, salt, and pepper. Pour the hot vinaigrette over the greens and toss well.
large bunches dandelion greens tablespoons grapeseed oil cloves garlic, minced cup hazelnuts, coarsely chopped tablespoon balsamic vinegar sea salt and pepper to taste
271
PREPARATION Put soba noodles into a pot of 6 cups boiling water. Cook until tender, no more than 8 minutes. Drain and rinse with cold water when finished cooking. Mix all vegetables and noodles in a large bowl. Combine ingredients for dressing in a small bowl. Pour over noodles and vegetables and mix well.
ounces buckwheat soba noodles cups water bunch sunflower sprouts or pea shoots, chopped cup chopped red radishes cup chopped celery cup chopped cucumber optional sliced leeks for garnish
Dressing:
1/2
1
1/4
2 1
1/2
cup basil,finely chopped tablespoon toasted sesame oil cup tahini tablespoons tamari soy sauce 2-inch piece ginger, peeled and grated lemon, juiced
272
CITRUS SALAD
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 2 2 5 2 2
1/3 1/2
SERVINGS: 4
PREPARATION Wash and chop lettuce and place into large bowl with radishes. Peel oranges and/or grapefruits; slice or cut into pieces. In a small bowl, combine brown rice syrup and vinegar then slowly stream in extra-virgin olive oil, stirring constantly. Pour dressing over the lettuce, season with sea salt and pepper, and toss. Serve on individual plates; lay fruit on top of lettuce and garnish with almonds.
hearts of romaine lettuce fresh oranges and/or grapefruits sliced radishes tablespoons brown rice syrup tablespoons apple cider vinegar cup extra virgin olive oil cup roasted almonds, slivered
273
SERVINGS: 4
PREPARATION Toss the cabbage and carrots in a bowl and rub salt into them. Press for 30 minutes or longer. Once salad is pressed, rinse the salt off by filling the bowl with water and drain well. Add lemon juice and oil and mix so that salad is evenly coated. Top with sesame seeds.
1 1
1/2 1/4
medium nappa cabbage, very thinly sliced large carrot, grated teaspoon sea salt lemon, juiced cup black sesame seeds tablespoons of extra virgin olive oil, flaxseed oil, or hemp oil
274
WATERCRESS SALAD
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS 1 1 1 2 bunch watercress, washed lemon, juiced tablespoons toasted sesame oil tablespoons umeboshi plum vinegar sea salt and ground pepper to taste
SERVINGS: 2
PREPARATION Tear watercress into small pieces. Combine oil and vinegar and drizzle over greens and toss. Add salt and pepper to taste. Serve in individual salad bowls.
275
SERVINGS: 4
PREPARATION Combine chopped chard, tempeh, cabbage, carrots, and walnuts in a large bowl. Mix all dressing ingredients well. Drizzle dressing over salad; toss.
1/2
2
2-3
into bite-size cubes cups red cabbage, shredded coarsely carrots, grated cup walnuts, toasted
Dressing:
2-3 1/4 1/2
cloves garlic, pressed or chopped cup rice vinegar cup walnut oil tablespoons roasted sesame oil
276
SEA VEGETABLES
SERVINGS: 12 ROLLS
edge of the nori sheet with the edge of the mat nearest you. Using damp fingers, gently press half of rice onto the nori, leaving a 1-inch border on the side farthest from you. Then flip the nori sheet over so the rice side is on the plastic (and therefore the outside of the roll when you roll it). Arrange half of cucumber in even strips horizontally across the nori wrap, starting 1 inch from the side nearest you. Arrange half of carrots over cucumber in the same manner. Peel avocado half and cut lengthwise into thin slices; arrange half of slices over carrots in the same manner. Beginning with the edge nearest you, lift mat up with your thumbs, holding filling in place with your fingers, and fold mat over filling so that the upper and lower edges of rice meet. Squeeze gently but firmly along the length of the roll, tugging the edge of mat furthest from you to tighten. Open mat and roll log forward to seal with nori border. Transfer roll, seam side down, to a cutting board.Make second log in the same manner. Cut each log crosswise into 6 pieces with a wet, thinbladed knife. Serve with wasabi paste, tamari soy sauce, and pickled ginger.
PREPARATION Place rice in a non-metal bowl. In a small bowl, stir together vinegar and tamari soy sauce. Pour vinegar mixture over rice, tossing gently with a large spoon to combine. Place sushi mat on a work surface with slats running crosswise. It is recommended to cover the sushi mat in plastic wrap for easier rolling and to avoid a mess. Arrange 1 sheet of nori, shiny side down, on mat, lining up a long
278
SEAWEED SALAD
PREP AND COOK TIME: 35 MINUTES
INGREDIENTS 2 1 3 1 1 ounces seaweed, combine 2-3 varieties (arame, hiziki, wakame) teaspoon maple syrup or raw agave nectar tablespoons rice wine vinegar teaspoon sesame oil (or toasted
sesame oil for nuttier flavor)
SERVINGS: 2
PREPARATION Combine all ingredients in a bowl. Marinate for at least 30 minutes before serving.
279
SERVINGS: 4
PREPARATION In a dry skillet, toast each nori sheet for 1-2 minutes on each side on medium heat. Tear or cut nori into bite size pieces. Add nori, daikon, ginger, and umeboshi to a 4 cups boiling water and simmer for 10 minutes. Optional: add 1 tablespoon miso at the end when heat is off, sifted through metal strainer.
280
SERVINGS: 2
PREPARATION Put kelp in a bowl, cover with water, and let sit for 15 minutes. Drain from water and slice into bite-sized pieces. In a separate bowl, whisk together vinegar, maple syrup, and tamari. Add cucumber and kelp; mix well. Garnish with sesame seeds and serve. *Note: The word kelp refers to any of the brown seaweeds including alaria, wakame, and kombu.
1 3 2
ounces kelp* cups water cucumber, sliced into thin rounds cup rice vinegar tablespoon maple syrup tablespoons tamari tablespoons sesame seeds
281
HIJIKI SALAD
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 1 3 2 2 4 3 cup hijiki cups carrots, grated cups purple cabbage, grated tablespoons ginger, grated tablespoons umeboshi vinegar tablespoons toasted sesame oil
SERVINGS: 6
PREPARATION Soak hijiki in water for 30 minutes, then drain and rinse. In a large bowl, combine carrots, cabbage, and ginger. Add hijiki, vinegar, and sesame oil. Mix well. Let sit for 15 minutes before serving so flavors blend.
282
DULSE DRESSING
PREP AND COOK TIME: 10 MINUTES
INGREDIENTS
1/2 2-3
1
1/2
cup water tablespoons tahini (sesame paste) tablespoon umeboshi paste cup dulse flakes scallions, finely chopped (optional)
283
SNACKS
SERVINGS: 4
PREPARATION Heat oven to 225 degrees. Arrange apple slices on two parchment-lined baking sheets and bake for 90 minutes. Make sure each apple slice has its own place on the pan. Sprinkle with cinnamon.Flip apple slices over after 90 minutes and continue baking until crisp, about another 60 minutes.Remove and let cool completely. Store chips in an airtight container.
285
SERVINGS: 6 CUPS
PREPARATION Heat coconut oil for 1 minute, then add popcorn and cover with a lid. Shake covered pan around on burner to coat popcorn and to invite popping. Keep moving pan around until all popcorn is popped. Gently remove lid (holding pan down toward bowl and away from the face) and pour popcorn into a large bowl.Spray popcorn with olive or coconut oil spray, then toss with salt and pepper. Add apple cider vinegar at the end and toss again.
3 2 1 1
cup organic popping corn kernels tablespoons coconut oil tablespoons raw apple cider vinegar teaspoon Celtic or pink salt teaspoon freshly ground black pepper olive or coconut oilspray
286
SERVINGS: 4
PREPARATION Blend in a blender for 2-3 minutes.
287
cup sesame seeds cup sunflower seeds cup raisins cup dried figs or dates cup almond butter
(or other nut or seed butter)
288
AAI BOWL
PREP AND COOK TIME: 5 MINUTES
INGREDIENTS 2 1 1
1/2
SERVINGS: 1
PREPARATION Blend above ingredients. Place in a bowl. Add favorite toppings. Suggested Toppings: raw cacao nibs raw almonds hemp seeds raw organic local honey
packets frozen aai (unsweetened) banana cupalmond milk (unsweetened) cup frozen berries (optional)
289
2 2
1/2
bag (10 ounces) frozen green garbanzo beans, cooked cup fresh lemon juice cup + 2 tablespoons olive oil cup + 2 tablespoons tahini tablespoons chopped garlic tablespoons water tablespoon sea salt
290
SERVINGS: 12-18
PREPARATION In food processor, blend pecan flour, cashew flour, drained dates, nut butter, and maple syrup. Slowly, mix in the rolled oats by hand. If mixture is too thick to mold into balls, add a few tablespoons of water. Continue to mix until soft and malleable. Roll into 1" size balls. Roll the balls into any topping of preference, such as flax seeds, unsweetened shredded coconut, or cacao powder.
10 3
2-3 1/2
cup pecans (food processed into flour) cup cashews (food processed into flour) medjool dates (de-pit and soak in
hot water or 10 minutes)
tablespoons almond or peanut butter tablespoons maple syrup cup gluten-free rolled oats
291
VEGAN "EGG"NOG
PREP AND COOK TIME: 4 HOURS SERVINGS: 3-4
INGREDIENTS 2
1/2
1 2 1
1/2 1/4
1 1 1
cups cashew crme (see below) cup date paste (see below) cup coconut milk tablespoons maple syrup teaspoon pure vanilla extract teaspoon nutmeg teaspoon cinnamon pinch of cloves pinch cardamom pinch sea salt
Date Paste: Soak 1 cup pitted dates in water for 1-2 hours. Blend in a blender with a small amount of coconut water or water until blended into a paste. Use cup for recipe. PREPARATION Blend all ingredients in blender until smooth.
Cashew Crme Base: Soak 1 cup cashews for 4 hours; drain and rinse well. Place in blender with 3 cups of water and pure until very smooth. Use 2 cups of this for the recipe.
292
SERVINGS: 4
PREPARATION Place a large, shallow roasting pan or sheet pan in the oven and pre-heat to 375 degrees. Rinse kale, and dry completely. Remove stems, and cut into pieces approximately 3-inches wide. In a large bowl, use your hands to combine the kale with the next 4 ingredients. Season to taste with your choice of suggested ingredients, coating kale evenly. When the oven is up to temperature, carefully put the kale into the hot pan, spreading it out into one layer. It will sizzle. Roast in oven for 10 minutes and then gently stir or turn the leaves. Continue roasting another 5-7 minutes until kale is crisp and dry, but not too brown. Some may be chewy instead of crisp. Serve immediately. Everyone always wonders what to do with kale. This is a delicious and fun way to get your greens.Turning it into chips is an easy way to serve with a sandwich, as a topper on salad, or to enjoy right from the pan!
1
1/2
cup grapeseed oil tablespoon apple cider vinegar or red wine vinegar teaspoon good quality salt ground black pepper 1-2 seasonings of your choice: nutritional yeast flakes garlic powder red chili flakes curry powder Italian herbs
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SERVINGS: 1
PREPARATION Blend together until smooth and thick.
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295
2 3 1 2 1 2
cup water tablespoons chopped cilantro cloves minced garlic teaspoon cumin powder teaspoons sea salt teaspoon chili powder tablespoons extra virgin olive oil
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PICO DE GALLO
PREP AND COOK TIME: 20 MINUTES
INGREDIENTS 3
1/2
6 6
1/4 1/4 1/8
medium tomatoes, finely diced cup yellow onion, finely diced tablespoons minced jalapeos tablespoons lime juice teaspoon sea salt cup chopped fresh cilantro cup chopped Italian flat parsley tablespoon raw apple cider vinegar optional: a dash of pink or Celtic salt
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tablespoons Greek yogurt teaspoons honey teaspoon ground cinnamon cup organic peanut butter (no sugar)
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SUNFLOWER PAT
PREP AND COOK TIME: 15 MINUTES
INGREDIENTS 3 1 cups raw sunflower seeds
(soaked 8-12 hours)
SERVINGS: 8 CUPS
PREPARATION Soak sunflower seeds for 8-12 hours; drain. Allow seeds to sprout by leaving out on counter for 3-4 hours. Once sprouted, thoroughly rinse, drain, and remove as many of the thin inner husks that float to the top as possible. In a food processor, process the sunflower seeds, lemon juice, scallions, tahini, vinegar or tamari, onion, parsley, garlic, and cayenne until the mixture is a smooth paste.
cup freshly-squeezed lemon juice 1/2 cup chopped scallions - cup raw tahini 1/4 cup raw apple cider vinegar ortamari sauce 2-4 slices red onion, cut into chunks 4-6 tablespoons parsley, coarsely chopped 2-3 medium cloves garlic, coarsely chopped 1/2 teaspoon cayenne pepper
(or more to taste)
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20 MINUTES
Put dates, vanilla, and salt in food processor; pulse. Blend in cashew powder gradually, until there is enough to drythe mix out. Melt coconut butter with a few ounces warm water; add to mixture. Roll into balls andthen roll the balls in the hemp seeds; freeze to harden. They will be ready to eat in about an hour. Eat right out of the freezer or keep refrigerated.
1/2
300
SERVINGS: 12 ROLLS
edge of the nori sheet with the edge of the mat nearest you. Using damp fingers, gently press half of rice onto the nori, leaving a 1-inch border on the side farthest from you. Then flip the nori sheet over so the rice side is on the plastic (and therefore the outside of the roll when you roll it). Arrange half of cucumber in even strips horizontally across the nori wrap, starting 1 inch from the side nearest you. Arrange half of carrots over cucumber in the same manner. Peel avocado half and cut lengthwise into thin slices; arrange half of slices over carrots in the same manner. Beginning with the edge nearest you, lift mat up with your thumbs, holding filling in place with your fingers, and fold mat over filling so that the upper and lower edges of rice meet. Squeeze gently but firmly along the length of the roll, tugging the edge of mat furthest from you to tighten. Open mat and roll log forward to seal with nori border. Transfer roll, seam side down, to a cutting board.Make second log in the same manner. Cut each log crosswise into 6 pieces with a wet, thinbladed knife. Serve with wasabi paste, tamari soy sauce, and pickled ginger.
PREPARATION Place rice in a non-metal bowl. In a small bowl, stir together vinegar and tamari soy sauce. Pour vinegar mixture over rice, tossing gently with a large spoon to combine. Place sushi mat on a work surface with slats running crosswise. It is recommended to cover the sushi mat in plastic wrap for easier rolling and to avoid a mess. Arrange 1 sheet of nori, shiny side down, on mat, lining up a long
301
SERVINGS: 3 CUPS
PREPARATION Blend and enjoy! If you don't mind the flavor, you can add 1 teaspoon of powdered greens to enhance the nutritional value of your smoothie.
cups gluten-free rolled oats cup slivered almonds cup dried shredded coconut cup crystallized ginger cup coconut oil cup maple syrup
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SERVINGS: 2
PREPARATION Blend and enjoy!
1 1
avocado frozen banana cup almond milk (unsweetened) tablespoon maca powder scoop vanilla whey protein powder
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SOUPS
SERVINGS: 10
5 2
3 1 1 1 3 1 1 1
2-3
tablespoons grapeseed oil or ghee (clarified butter) yellow onion,-inch slices shallot, minced 1-inch piece of ginger root, peeled and minced cloves garlic, minced teaspoon turmeric teaspoon cumin teaspoon cinnamon teaspoons sea salt 24-ounce container of bone broth or chicken stock
PREPARATION In a stock pot, heat grapeseed oil or ghee; add onions and saut until translucent.Add shallots, ginger, and garlic and saut for about a minute, or until the garlic becomes slightly golden. Add all dried spices, combine, and lightly saut for 1 minute. Finally, add bone broth, water, lentils, and sea salt. Bring to boil, then reduce heat to simmer with lid slightly ajar. Cook on low for about 20-25 minutes or until all lentils are a gentle orange color. Add lemon juice during the last few minutes of cooking.Taste and add more sea salt if needed.
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306
SERVINGS: 6
PREPARATION Heat oven to 400 degrees. Drizzle beets with oil and roast about 1 hour or until very tender when poked with a fork. Meanwhile, drizzle garlic cloves with oil and roast in separate foil packet, about 30 minutes. Let cool, peel, and quarter. Squeeze garlic from skin. Set aside. Heat 2 tablespoons oil in a pot over medium heat. Add leek and cook, stirring, until tender, 6 to 8 minutes. Add beets and garlic, basil, bay leaf, and 3 cups water. Season with salt and pepper.Bring to a boil, then reduce heat and simmer, 5 minutes. Discard bay leaf. Let cool slightly, then pure in a blender until smooth. Stir in lemon juice and adjust seasoning to taste. Sprinkle with sea veggie flakes (kelp, nori, dulse) for garnish.
2 6 1 1 1 2
1/2
medium beets, peeled and ends trimmed tablespoons grapeseed oil, plus more for drizzling unpeeled garlic cloves large leek (white and light green part), thinly sliced teaspoons fresh basil leaves, cut into ribbons bay leaf tablespoons lemon juice teaspoon powdered turmeric coarse salt and ground pepper
307
SERVINGS: 1
PREPARATION In a large saucepan, saut onions and garlic in oil. Add other ingredients, except chicken and toppings, and simmer for 40 minutes.Add shredded organic chicken breast, season with salt and pepper, and heat through. *Optional toppings: organic corn tortilla chip strips, raw cheddar or jack cheese, chopped avocados, one teaspoon of Greek yogurt, chopped cilantro
medium organic onion, diced teaspoon garlic, chopped tablespoons grapeseed oil 15-ounce can diced organic tomatoes 15-ounce can organic tomato pure cups organic vegetable broth cups bone broth (or high-quality
chicken broth without sugar)
1 1 1 8
cup chopped organic cilantro teaspoon cayenne pepper teaspoon chipotle powder teaspoon cumin ounces precooked andshredded organic chicken breast salt and pepper to taste optional toppings*
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SERVINGS: 1
PREPARATION In a stockpot, heat oil. Salt the skin side of chicken and add to hot pan; sear chicken until golden. Add more salt to inside cavity of chicken and flip over when gold and crispy.Place sliced onion alongside of chicken in the pot and saut until golden as well. Add celery to the pot and continue to saut for about 5 more minutes. Add water close to the top of stock pot, bring to boil, reduce heat to simmer, and cook with lid slightly ajar for 6 to 8 hours. Halfway through the simmering process, add carrots. Check water level periodically and add more water if it reduces by half the size of stockpot. If you add more water toward the end of the simmering process, cook for at least another 20 minutes before turning off heat. Remove chicken from the pot and remove the meat from the skin and bones. Return meat to the soup mixture and heat through. Turn off heat, add parsley and stir.
1 1 1 3
1-pound bag of organic carrots or 2 bunches heirloom variety, peeled and diced large yellow onion, sliced bunch celery, -inch slice bunch flat leaf Italian parsley, chopped tablespoonsgrapeseed oil Celtic sea salt or your choice of high quality sea salt filtered water
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SERVINGS: 4
PREPARATION Preheat oven to 375 degrees. Cut butternut squash in half and remove seeds. Grease a baking sheet with some of the coconut oil and use remaining coconut oil to rub on the meat of the butternut squash. Place in baking dish face down. Bake for 40 minutes or until you can easily put a fork through it. After the squash is cooked, scoop out meat from the skin and place meat in a blender or food processor. Add other ingredients and blend. Serve topped with toasted pine nuts.
1 1
1/2 1/2
butternut squash tablespoon coconut oil cups unsweetened coconut milk or 1 container vegetable broth cups pure water teaspoon powdered ginger teaspoon cinnamon teaspoon salt teaspoon ground turmeric or -inch turmeric root garlic cloves, minced toasted pine nuts, optional
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SERVINGS: 4-6
PREPARATION Using a large soup pot, heat the oil over medium heat; stir in the garlic, onion, turmeric, and ginger to season the oil. Add the broccoli, spinach, parsnips, celery, and parsley. Stir and cook until the spinach wilts and collapses. Add just enough water to cover the vegetables. The spinach will cook down quite a bit, so don't add too much water at first. Bring to a high simmer, cover the pot, and then reduce the heat to a medium simmer. Cook for 15 minutes or so until the veggies are softened. Add water if the soup needs thinning.Use an immersion blender to pure the soup. Season with lemon or lime juice and salt and pepper. To make this a creamy soup, add 1 cup coconut milk or blend in 1 avocado.
3 2 1
tablespoon grapeseed oil cloves of garlic, chopped tablespoons diced onion inch fresh ginger, peeled and chopped inch fresh turmeric, peeled and chopped cups fresh broccoli, cut up pound spinach leaves parsnips-peeled, cored, and chopped ribs of celery, trimmed and chopped handful parsley, roughly chopped water, as needed sea salt and ground pepper, to taste lemon or lime juice
311
SERVINGS: 1
PREPARATION Place the first 5 ingredients in a large heavy pot. Add chicken, placing breasts on top. Add water and bring to a boil over medium-high heat. Cover with lid slightly ajar. Reduce heat to low and simmer until chicken breasts are just cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool, then cover and chill. Continue to simmer soup with other chicken pieces, uncovered, until broth is fully flavored, about 2 hours longer. Return breasts to soup to re-warm for about 5 minutes. Remove chicken from broth. When cool enough to handle, coarsely shred meat and set aside. Discard skin and bones. Place a fine-mesh sieve or colander over another large pot; strain broth through sieve, discarding solids left in strainer. There should be about 8 cups of broth remaining. Season with salt as desired. Reheat broth. Divide chicken among bowls. Pour hot broth over chicken, dividing equally. Garnish soup with cilantro leaves.
1 7 6
onion, sliced celery stalks, chopped ounces peeled ginger, cut into -inch slices garlic cloves, crushed whole black peppercorns 3-pound whole organic chicken, cut into pieces (2 breasts, 2 legs with thighs
attached, 2 wings, 1 back) quarts water (preferably filtered or spring water)
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SERVINGS: 4
PREPARATION In a large pot cook broccoli, potatoes, and scallions in 1 quarts of simmering water until vegetables are very tender, about 15 minutes. Reserve cup cooking liquid and then drain. Combine vegetables with reserved cooking liquid in food processor. Pulse until mixture is almost smooth. Add salt, pepper, butter, and lemon juice; blend. Serve at once.
4 1 1
1/4
2
1/4
pound broccoli, trimmed and coarsely chopped pound russet potatoes, peeled and diced scallions, thinly sliced quarts water teaspoon salt teaspoon black pepper tablespoons organic butter cup lemon juice
313
SERVINGS: 6-8
PREPARATION Put the onion, celery, garlic, bay leaf, carrots, and leek in large saucepan and add the stock. Bring to a boil and simmer for 15-20 minutes,or until the vegetables are very soft; stir occasionally. Remove from heat and cool for 5 minutes. Carefully transfer to a food processor or use a hand blender to blend until smooth. Return the soup to the pan and heat through gently, stirring regularly. Sprinkle with kelp flakes and serve hot.
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SERVINGS: 4-6
PREPARATION *Place a bay leaf, a sprig of thyme, and a sprig of parsley on one piece of green leek. Cover with another piece of green leek. Tie securely with fine string, leaving a length of string attached so that the bouquet garni can be easily retrieved. Heat the ghee in a large saucepan. Add the onion, leek, and celery. Cover and cook gently for about 10 minutes, stirring occasionally.Add the curry powder and cook for 2 minutes more, stirring occasionally.Add the potatoes, stock (or water), and bouquet garni. Cover and bring to a boil. Simmer for 20 minutes, until the vegetables are tender.Remove and discard the bouquet garni and set the soup aside to cool slightly. Once the soup has cooled down, carefully pure with a hand-held blender or in a blender or food processor until smooth. Add the mixed herbs, season to taste, and process VERY briefly. Return to the saucepan and reheat gently until piping hot. Ladle into soup bowls and garnish each with a sprinkling of celery seeds and some celery leaves.
large red-skinned potatoes, washed and cut cups water or healing bone broth bouquet garni* tablespoons finely chopped mixed fresh herbs sea salt celery seed and celery leaves to garnish
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ASPARAGUS SOUP
PREP AND COOK TIME: 30 MINUTES
INGREDIENTS 2 1 1 1 4 tablespoons grapeseed oil small onion, chopped garlic clove, chopped bundle small asparagus, chopped cups low-sodium chicken broth black pepper shredded parmesan cheese (optional) Pure soup with a blender or hand mixer. If you are using a blender, make sure you let the soup cool for over 10 minutes,or your blender will explode. After the soup is pured, return it to the saucepan and reheat. Season with pepper and top with parmesan (optional).
SERVINGS: 4
PREPARATION In a medium saucepan; add oil, onion, garlic, and asparagus. Cook until onion softens, about 5 to 7 minutes. Stir occasionally, making sure not to brown, as this will affect the color of the soup. Add chicken broth and bring to a simmer. Cook until the asparagus is tender, about 10 minutes.Remove from heat and let cool.
316
SERVINGS: 2
PREPARATION Soak 1 cup cashews in cold water for two hours. Drain cashews and rinse. Place in blender with 1 cup water. Blend on high for several minutes. Use 1 cup in recipe. To make the soup, roughly chop cucumber, avocado, and green onions and combine with 1 cup cashew cream in a blender or food processor. Add lime juice, salt, and pepper and blend until smooth. Garnish with sprigs of parsley or avocado slices.
317
SERVINGS: 4
PREPARATION Heat a medium-sized pot with 2'' of water. When water boils, add veggies and blanch for 2 minutes. Remove to a colander to drain and transfer to a food processor. Add all other ingredients and combine well in processor. Note: Try adding other vegetables including cauliflower, broccoli, or asparagus.
1 1 1 1 1
bunch organic kale, chopped into 2-inch pieces medium daikon radish, chopped into 1-inch pieces tablespoon tamari teaspoon toasted sesame oil tablespoon brown rice vinegar tablespoon maple syrup tablespoon nutritional yeast flakes dulse flakes to taste sesame seeds (optional)
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MISO SOUP
PREP AND COOK TIME: 45 MINUTES
INGREDIENTS 2 3
1/2 1/2 1/2 1/2
SERVINGS: 4
PREPARATION Cut 3 strips of wakame into small pieces. Bring water to a boil. Add wakame, carrot, and mushrooms and simmer 15 minutes. Add kale or other green veggies and cook for 5 more minutes. Add green onion and simmer briefly. Turn off heat and dissolve miso into soup by stirring through a strainer.
1
1-2
cups water strips wakame seaweed cup sliced carrot cup sliced kale, watercress, or green cabbage cup enoki mushrooms cup shiitake mushrooms green onion, sliced fine tablespoons mellow white miso
319
SERVINGS: 4-6
PREPARATION Cut polenta into pieces and blend in a blender with the chicken broth.Pour into a pot and heat on medium heat for 10 minutes.Remove from heat. Stir in lemon juice and arugula.Drizzle with olive oil and add salt and pepper to taste.
320
SERVINGS: 8
PREPARATION Heat the coconut oil in a large stock pot, over medium heat. Add onion, carrots, leeks, celery, and garlic and cook for about 10 minutes, stirring frequently.Add the vegetable stock, tomatoes with juice, thyme, and bay leaf. Bring to a boil then reduce heat and simmer for about 30 minutes. Remove from heat and season with salt and pepper.Remove bay leaf and pure the soup in a blender or with a hand blender. Add coconut creamer or coconut milk and fresh basil. Stir well to combine.
tablespoons coconut oil onion, chopped carrots, peeled and chopped leek, white part only, thinly sliced stalks celery, diced cloves garlic, chopped cups vegetable broth cans (28-ounce) fire-roasted whole tomatoes fresh thyme sprig leaves bay leaf cup coconut creamer or unsweetened coconut milk handful of freshly chopped basil sea salt and pepper to taste.
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CIOPPINO
PREP AND COOK TIME: 134 HOURS
INGREDIENTS 3 1 1 3 2 4
3/4 1/2
SERVINGS: 6-8
PREPARATION Heat the oil in a very large pot over medium heat. Add the fennel, onion, shallots, and salt and saut until the onion is translucent, about 10 minutes. Add the garlic and red pepper flakes, and saut for 2 minutes. Stir in the tomato paste. Add tomatoes with their juices, wine, fish stock, and bay leaf. Cover and bring to a boil. Reduce the heat to medium-low. Cover and simmer until the flavors blend, about 30 minutes. Add the clams and mussels to the cooking liquid. Cover and cook until the clams and mussels begin to open, about 5 minutes. Add the shrimp and fish. Simmer gently until the fish and shrimp are just cooked through, and the clams are completely open. Stir gently about 5 minutes longer. Discard any clams and mussels that do not open. Season the soup, to taste, with more salt and red pepper flakes.Ladle the soup into bowls or serve over brown rice linguini.
1 1 5 1 1 1 1
tablespoons grapeseed oil large fennel bulb, thinly sliced onion, chopped large shallots, chopped teaspoons salt large garlic cloves, finely chopped teaspoon or more dried crushed red pepper flakes to taste cup tomato paste 28-ounce can diced tomatoes in juice cups dry white wine cups fish stock bay leaf pound manila clams, scrubbed pound mussels, scrubbed and de-bearded pound uncooked large shrimp, peeled and deveined
322
SERVINGS: 4
PREPARATION In a dry skillet, toast each nori sheet for 1-2 minutes on each side on medium heat. Tear or cut nori into bite size pieces. Add nori, daikon, ginger, and umeboshi to a 4 cups boiling water and simmer for 10 minutes. Optional: add 1 tablespoon miso at the end when heat is off, sifted through metal strainer.
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