Recipe Ideas
Days 1 - 10
Vinaigrette Dressing
INGREDIENTS:
*
2/3 cup olive oil or flax oil
*1 tablespoon Dijon mustard
*1/4 cup balsamic vinegar or lemon juice
*1 clove garlic, minced
*1/4 cup water
*Herbs to taste
PREPARATION:
Measure ingredients into a jar with a tight-fitting lid. Shake vigorously or use a whisk.
Chilled Cucumber-Red Onion Salad
INGREDIENTS:
*1 large cucumber
*Vinaigrette dressing
*1/8 to 1/4 medium red onion, thinly sliced
*1 tablespoon chopped fresh dill or mint
*1 plum tomato, thinly sliced, or 3-4 cherry tomatoes, halved
PREPARATION:
Peel the cucumbers, if desired, and thinly slice them. Place the slices in a salad bowl, along with the red onion and tomato. Sprinkle the dill or mint over the salad, then drizzle with the salad dressing and toss well. Cover the bowl and chill in the refrigerator for several hours for best taste.
Serves 2. Recipe can be doubled or tripled
Vegetable Soup
Sauté minced garlic and a chopped onion in minimum oil. Add 2 stalks of chopped celery and a diced green pepper. Add some vegetable broth (can purchase at Whole Foods), add some fresh herbs (cilantro, rosemary, etc.) and bring to a boil. Add vegetables of choice. Add delicate ones toward end (e.g., spinach, cabbage, etc.)
Salsa
INGREDIENTS:
*2 large tomatoes
*1 clove crushed garlic
*2 chopped scallions
*1 tablespoon olive oil
*2 tablespoon chopped cilantro
*1 teaspoon fresh lime juice
PREPARATION:
Combine all ingredients in a bowl. Can be used cold as dip or warm up as a sauce.
Bachelor Portobello Mushroom
INGREDIENTS:
•Portobello Mushroom
•Garlic/Olive Oil Crushed
•Butter, organic
•Marinara Sauce, (Copollo Brand is clean. Make sure there is no sugar, high fructose corn syrup, “Natural Flavors”, etc… (It must be just Tomatoes, garlic onions, salt water etc…)
Preparation:
Medium Heat- Portobello Mushroom in pan for 5 minutes per side. Add Marina Sauce over Mushroom in pan and put over low heat for a couple of minutes.
Red Cabbage Salad
INGREDIENTS:
*1 medium head red cabbage, coarsely chopped
*10 radishes, sliced
*3 granny smith apples
*2 green onions, chopped
*1 stalk celery
*1 or 2 tablespoons lemon juice
*Dash garlic powder
*2 tablespoon olive oil
*1 tablespoon balsamic vinegar
PREPARATION:
Mix everything in a bowl and let sit for an hour, stirring once or twice. Serves 4.
Baked Spaghetti Squash
Preheat oven to 375 degrees. With a long-tined fork, make deep pierces into the skin of the squash in several places and place in a baking dish. Bake for about 30 minutes, or until the skin is soft to the touch. Cool for 10 minutes, cut in half lengthwise, and use a spoon to remove the seeds and strings from the center of the squash. Then use two forks to fluff up the flesh of the squash until you have spaghetti-like strands. Transfer strands to serving plates and top with butter and herbs or salsa.
Saturday Vegetable Soup
•2 boxes Pacific Natural Foods brand Organic Vegetable Broth (8 cups)
•1 – 16 oz. bag 365 Organic brand frozen organic vegetable blend (includes broccoli, cauliflower, carrot, green bean, & bell pepper)
•1 – 10 oz. bag Cascadian Farm Organic brand frozen Chinese-style stir-fry blend (includes green beans, broccoli, carrots, red peppers, onions, mushrooms, & bamboo shoots
•4 cloves of organic garlic, minced (optional)
•1/2 large organic onion, diced
•1/2 organic green pepper, diced
•1 bunch organic celery, diced
•4 tbsp. organic, unsalted butter
•Sea salt or Herbamare
Chop up the onion, green pepper, and celery and set aside in a bowl. In a large skillet, place butter over medium/high stove and heat until completely melted. Add the chopped onion, green pepper, and celery and sauté until soft. Sprinkle sea salt over the contents to taste. Stir in a splash of vegetable broth and simmer.
In a large slow cooker, add both bags of frozen vegetables. Pour 1 box of vegetable broth over the frozen vegetables (don’t worry that the broth doesn’t completely cover the vegetables). Add the contents of the skillet to the slow cooker. Pour in the remaining box of vegetable broth. Set the slow cooker to high stirring occasionally. Cook for about 2 hours or until vegetables are softened. DO NOT OVERCOOK. Makes about 6 servings.
Ginger Lemonade
This is a perfect pick-me-up beverage if you feel hungry or tired.
INGREDIENTS:
*2 inches fresh ginger root
*3 lemons
*stevia to taste
*2 quarts of water
PREPARATION:
Wash and peel the ginger root. Grate it finely over a bowl. Squeeze the grated ginger mash with your fingers to extract the juice. Discard the dry mash. Bring water to a boil. Remove from heat and add ginger and juice of 3 lemons. Add Stevia and stir well. Drink hot or chill for iced ginger lemonade by adding ice cubes and a fresh slice of lemon.
Iced Green Tea with Raw Honey
INGREDIENTS:
•Spring Water
•Green Tea Bags
•Limes
•Raw Honey
Preparation: 2 Quarts
Bring some water to boil, add in 6 individual Green Tea Bags. Let steep for 5-6 minutes until nice and rich. While still warm, add in 2 teaspoons of Organic Raw Honey. Poor into pitcher and add ice and water to fill to 2 quarts. Add 2 fresh limes, juiced to taste. Enjoy!
VEGETABLES
Kale bunch of Lacinato (this is a flatter, milder flavored, darker green leaf than curly Kale) Kale
1 cup chicken broth or water
You can cut the Kale width wise into strips. Steam it in the broth for 3 minutes. You may add minced garlic as an option. You can also add a little organic butter just before serving if desired.
I also add kale to a vegetable soup about 5 minutes before serving. This is the best tasting way to eat it if you do not like it alone.
Beets
Wash thoroughly and cut the leaves off leaving about 2-3inches of the stems. Also leave the root on to avoid excess loss of nutrients. Make sure to eat the remaining stems once steamed. They are high in folic acid.
Place beets in a steam and fill water just to where it touches the beets. Steam approximately 20 minutes for a medium to small beet. You may require more time for larger beets. Test with fork. They should be tender to pierce.
You can use raw beet grated on a salad. They are very sweet. Also I use the beet leaves as salad greens with other mixed greens. It gives some variety to the taste.
Swiss Chard
Wash leaves thoroughly. Cut width wise into strips. Bring ½ inch of water to boil and steam for 3 minutes. This has a very mild, almost spinach like taste.
Cabbage and Onions
¼ inch of water in large skillet
Napa Cabbage - slice width wise
Sliced onion
Steam for about 5 minutes until soft. Serve with tamari sauce or Gomasio sprinkled on the top if desire.
Sauté Spinach
Thoroughly wash spinach and spin dry
In frying pan add 1- 1 ½ Tbls. Extra virgin olive oil
1 Tbls. Organic butter
1 - 2 minced organic garlic cloves
Add everything into pan and sauté until spinach is just wilted.
Asparagus (only if organic or grown in USA)
Rinse and cut bottom part of stock (it is too fibrous)
If non-organic, soak in 1 tablespoon of organic Apple Cider Vinegar for five minutes then rinse repeatedly.
Bring ¼ inch of water to a boil in a large pan.
Drop in asparagus and steam for 3 minutes only. Rinse with cold water. It should remain slightly crisp - so do not over cook. You could also blanch them for 2 minutes and sauté with garlic and olive oil for a variation.
Broccoli
Rinse thoroughly. You may want to soak in salted water for 5 minutes then rinse thoroughly.
Cut up to fit in steamer or large pan with boiling water. Steam for about 4-5 minutes till slightly tender. Do Not Overcook. You may sprinkle with lemon juice or sauté with garlic and oil – only steam broccoli for 2 minutes if opting for this recipe.
Stir-Fried Tomatoes and Eggplant
1 Tbls. Organic Extra Virgin Olive Oil
1 medium sized eggplant, peeled and diced
1 medium onion, diced
1 celery stalk thinly sliced
1 28 oz. can of Organic diced tomatoes with juice
2 Tbls. Organic Red wine or Balsamic vinegar
2 finely sliced basil leaves or ¼ tsp. dried basil
2 tsp. dried oregano
salt and pepper to taste.
In a wok, heat the olive oil and stir fry the eggplant, celery and onion for 8-10 minutes. Add remaining ingredients, cover and simmer for 20-25 minutes while stirring occasionally. Serve immediately.
Burdock and Carrots
Peel Burdock and carrots then slice in julienne style.
Sauté in 1-2 Tablespoons of Toasted or Regular Sesame Seed Oil until tender.
Sauté Zucchini and Red Pepper
2 Organic sweet red peppers, sliced 1 inch strips
2 medium Zucchini, sliced 1 inch strips
1 minced garlic clove
1 Tbsp. Organic Extra Virgin Olive Oil
1 tsp. dried oregano or sweet basil
salt and pepper to taste
Sauté Zucchini in olive oil for 5 minutes over medium high heat just until lightly browned. Add garlic and continue sautéing for 30 seconds. Add peppers and sauté an additional 4 minutes. Add salt and pepper and serve.
Garlic-Chili Roasted Broccoli
¼ cup extra virgin olive oil
6 cloves garlic, finely chopped
1 Tbls. chili powder
1 Tbls. grill seasoning blend or grill creations
1 large head of broccoli, cut into thin long spears
Preheat oven to 425 degrees F.
Place olive oil, garlic, chili powder and grill seasoning in the bottom of a large bowl and add the broccoli spears. Coat broccoli evenly and place on a large nonstick baking sheet. Roast broccoli until ends are crisp and brown and stalks are just tender, approximately 15 minute
Cajun Crudite
Whole baby carrots
½ seedless European Cucumber thinly sliced on an angle into ovals
3 small celery stalks, cut into 3-4 inch pieces
½ green pepper, seeded and cut into thin strips
1 lime, juiced
Salt
2 tsp. chili powder
3-4 drops Tabasco hot sauce or sprinkle with cayenne pepper
Arrange sliced vegetables on a platter. Squeeze lime juice over them and season with salt, chili powder, cayenne or hot sauce.
Mashed "Mock Potatoes"
6 cup chopped cauliflower
1/4 cup flax oil or extra virgin olive oil
Spike All Purpose Seasoning to taste
Process cauliflower in a food processor with "S" blade, chop until "grainy". In a large pot, slow cooker, or electric skillet on
the lowest temperature, add oil, spices and cauliflower, stirring and tossing until coated and warmed to 105 degrees. Make sure not to heat over 110 degrees if using flax seed oil. You may heat higher when using olive oil.
Primavera Vegetables
2 medium Zucchini, sliced
2 stalks celery, diagonally sliced
1 red pepper, seeded and cut into strips
1 yellow pepper, seeded and cut into strips
½ green pepper, seeded and cut into thin strips
1 ½ cup broccoli florets, fresh or frozen
2 Tbls. olive oil
3-4 garlic cloves, sliced
¾ cup fresh basil leaves or 3Tbls. dried
1 cup flat leaf Italian parsley, slightly chopped
1 15 oz. can fire roasted or regular crushed or diced tomatoes
Salt and pepper to taste
Parmesan cheese (sprinkle sparingly if recommended)
Prepare all the vegetables. Heat pan or wok over high heat. Add olive oil and sliced garlic. Stir fry 1 to 2 minutes.
Add zucchini, celery, and broccoli while constantly stirring just until vegetables soften approximately 6-7 minutes.
Add the peppers, basil, parsley, salt, pepper and entire can of tomatoes. Cover and reduce heat to medium high for 2-3 minutes.
Remove from heat and sprinkle with parmesan cheese. Serve as a side dish or top on fish, chicken or cooked and shredded spaghetti squash.
Spaghetti squash
1 large Spaghetti squash
Salt and pepper to taste
Preheat oven to 350 degrees. Cut spaghetti squash length wise in half. Place on baking sheet and bake 25-30 minutes until tender. Remove from oven and shred the squash with a fork. It will look like spaghetti. Serve with Primavera vegetables or Marinara Sauce.
Marinara Sauce
2 Tbls. olive oil
2-3 garlic cloves, sliced or minced
1 medium onion, finely chopped
1 28 oz. can crushed tomatoes (slightly drained)
1 cup fresh Italian flat leaf parsley, chopped
½ cup fresh basil leaves, rolled and thinly sliced
Salt and pepper to taste
Heat pan on medium high heat and add olive oil, garlic and onions. Stir until soft then add remaining ingredients. Stir occasionally and reduce heat to simmer for 10-15 minutes. Serve over Spaghetti squash, kale, broccoli, chicken or fish.
Pesto Squash
1 large raw yellow summer squash, cut into matchstick or cooked spaghetti squash, shredded
Pesto Sauce
1 cup pine nuts
¾ cup olive oil
½ large bunch fresh basil
½ cup fresh parsley
3 garlic cloves
1 tsp salt
Prepare squash as desired. In food processor, combine remaining ingredients and chop finely. Scrap out Pesto mixture and toss in the squash until thoroughly blended.
Vegetable Angel Hair Pasta
3 zucchini
16 oz cherry tomatoes (very flavorful) or 1 lb. regular tomatoes)
1/2 small white onion
a few fresh basil leaves
1 or 2 cloves of garlic
1 red, orange or yellow bell pepper (not green)
2 tsp. dried Italian spices or oregano, basil, salt & pepper
A little Olive Oil (optional)
Use a Spiral slicer to cut Zucchini into angel hair like strands. Place all items in a food processor or blender, and PULSE CHOP to a "chunky" consistency. I don't recommend pureeing the mixture. Pour sauce into a bowl and allow to "set" for 30 minutes to allow sauce to thicken. Pour Sauce over pasta.
Zucchini Salad
3 shredded zucchini
2 red apples cut in small pieces
1 avocado cut in small slices
cumin to taste
Braggs to taste
Mix all ingredients together and serve.
Roasted Sweet Potatoes
4-5 medium sweet potatoes, peeled and cut into large chunks
2 sweet onions cut into one inch pieces
1 ½ Tbls. extra virgin olive oil
¾ tsp. garlic pepper blend or make your own with ½ tsp garlic granules and ¼ tsp. ground pepper
½ tsp. salt
Preheat oven to 425 degrees.
In a large bowl combine all ingredients and toss thoroughly.
Spread onto 9 X 13 baking dish and bake for 30 to 35 minutes or until tender.
SALAD DRESSING
Basic Vinaigrette
½ cup Organic Extra Virgin Olive Oil
3 TBLS. Organic Apple Cider or Vinegar without sulfites
1 Tsp. Oregano leaves
½ tsp. Salt - preferably Celtic salt
1/8 Tsp. pepper
I mix this in a container and refrigerate ahead of time. Just let it sit out a few minutes before using.
Dijon Olive Oil Dressing
½ cup Organic Extra Virgin Olive Oil
6 Tbls. Organic Balsamic Vinegar or Lemon Juice
6 Tbls. Water
1 tsp. Organic Dijon Mustard
1/8 tsp. Oregano
Salt and Pepper to taste
1 minced garlic clove
Combine all ingredients into an air tight jar or carafe and shake vigorously to blend. You may use a whisk if you do not have an airtight container.
Salad dressing: Braggs brand “Healthy Organic VINAIGRETTE”
Ingredients: Bragg Organic Extra Virgin First Pressed Olive Oil, Bragg Organic Apple Cider Vinegar, Bragg Liquid Aminos, raw honey, garlic, onion and red bell pepper flakes.
Tahini Dressing
Mix 2 Tbls. of sesame tahini with desired amount of lemon juice to your own taste. Mix a little water to dressing consistency.
SAUCES OR ACCOMPANY SIDES
Guacamole
2 Organic Avocados- peeled and mashed
1 clove minced garlic
1 Tbls. finely chopped onion
½ chopped tomato (use less if diabetic)
Salt
1 Tbls lemon juice
Mix all together thoroughly and put avocado seed back into bowl to prevent turning brown.
Salsa
2 large diced tomatoes
2 scallions, thinly chopped
1 garlic clove, minced
1 Tbls. chopped cilantro (fresh is best)
1 Tbls. organic extra virgin olive oil
2 tsp. fresh lime juice
Combine all ingredients in a bowl and let sit a few minutes before serving. This is great as a topping on fish.
SALADS (Meat products only on Days 11-60)
Chicken, Tuna or Red Salmon Salad
1 can tuna, 1 cooked breast chicken or 1 can Red Salmon (you may use left over baked salmon) cut into small pieces or mashed.
½ celery stalk chopped in fine pieces
1 Tablespoon finely chopped onion or green onion
(When using chicken add ¼ to1/2 tsp. of Dill weed)
1 Tablespoon Hain Safflower Mayonnaise (use enough to just moisten)
You may serve in on a couple of pieces of Leaf lettuce
Caesar Salad
¼ to 1/3 cup extra virgin olive oil
½ tsp. Anchovy paste
1 tsp. Dijon style mustard
1 mince clove of garlic
¼ tsp ground pepper
1 Tbls. Organic lemon juice
Romaine Lettuce torn in pieces
Mix the first seven ingredients thoroughly. Add some of the grated parmesan. Toss mixture with the greens until coated. Add more cheese and serve.
Tomato and Onion Salad
Plum tomatoes, wedged
Red Onion, thinly sliced or chopped scallions
Combine with Basic Vinaigrette Dressing and marinade at least 15 minutes at room temperature before serving.
Greek Salad
Any type of loose leaf lettuce, Dandelion greens, Beet greens, Romaine, etc. or combination of greens
2 Organic Green onions
Organic Red Roasted Peppers
Organic Cucumbers sliced
Olives
Tomatoes chopped (use sparingly if diabetic)
Add above ingredients into salad bowl and liberally shake on salad dressing from above.
Puttanes Salad
4 vine ripe tomatoes or plum tomatoes, seeded and chopped
½ red onion, chopped
3 tablespoons capers
½ cup kalamata olives, pitted and coarsely chopped
6 anchovies, chopped or 1 tsp anchovy paste
1 garlic clove, minced
1/3 cup Italian or flat leaf parsley, coarsely chopped
Extra virgin olive oil for drizzling
12 fresh basil leaves, pile and roll into log to shred or tear
Salt and black pepper
Combine first seven ingredients in a medium bowl. Drizzle just enough olive oil to lightly coat salad, approximately 1-2 Tbls. Sprinkle in basil, salt and pepper and toss again to mix thoroughly. Adjust seasoning to your taste.
Alternate Tuna Salad
1 6 oz. can Albacore Tuna in Water
1-2 tsp. finely chopped red onion
3 Tbls. fresh parsley, finely chopped
1 Tbls. freshly squeezed lemon juice
3 Tbls. olive oil
1 celery stick, finely sliced
Mix all ingredients thoroughly and serve on lettuce and wedges of tomato. You may also mix the Tuna with Taboulleh and 1 Tbls. Mayonnaise if preferred.
Coleslaw
1 cup shredded red cabbage
1 cup shredded green cabbage
1 carrot, shredded
¼ cup onion, finely chopped
juice from 1 lemon
1 tsp. salt
1 garlic clove, minced
1 tsp. paprika
1/3 cup olive oil
3 Tbls. apple cider vinegar
1 tomato, diced (optional)
Mix all ingredients together in a large bowl and serve.
Spinach Salad
210 oz. bags fresh baby spinach leaves, washed and stemmed
8 oz. button mushrooms or baby portabella, sliced
½ medium cucumber, sliced
2Tbls. walnuts, chopped
3Tbls. Vinaigrette salad dressing
Spin spinach once washed. Place in salad bowl. Add remaining ingredients and toss with dressing.
Taboulleh
2 cups curly parsley, chopped
2 cups flat leaf Italian parsley, chopped
¾ cup finely chopped tomatoes
½ cup finely chopped celery
1 Tbls. pine nuts
2 Tbls. fresh lemon juice
2 Tbls. olive oil
1 tsp. salt
pinch of fresh ground pepper
Combine the parsley, cucumber, celery, tomato and pine nuts in a medium bowl.
Mix lemon juice, olive oil, salt and pepper in a cup and toss over salad to mix well.
You could you a food process or Magic bullet to mix all ingredients for a finely chopped mixture.
Tomato Cups
6 medium tomatoes
½ small cucumber
2 sticks celery
½ medium red onion or 2 scallions chopped
1/2 cup fresh parsley
1 tablespoon fresh mint (optional)
1 clove garlic
2 teaspoons kelp
1 tablespoon lemon juice
1 tablespoon olive oil (optional)
celtic salt to taste (optional)
Recipe makes 12 cups
Cut tomatoes in half scoop out center.
Add tomato pulp to the other ingredients and
finely chop all ingredients, mix well and
fill tomato halves, great for a side dish
or for finger food use cherry or small tomatoes.
Lettuce Wraps
Oriental Lettuce Wraps
Dice small or grate:
carrots, celery, broccoli stalks, mushrooms, or any variety of vegetable that you prefer. Toss with a 1 tsp. of approved salad dressing. Add fresh bean sprouts and toss. Spoon vegetables into fresh, washed lettuce leaves of your choice preferably leaf lettuce. Roll cabbage roll style and enjoy.
Greek Lettuce Wraps
Dice small:
tomatoes, cucumbers, onion, (a little smashed garlic)
toss with extra virgin oil, a little lemon juice; add fresh basil chopped or any herbs that you prefer. Spoon vegetables into fresh, washed lettuce leaves and add a few good olives. Roll cabbage roll style.
Days 11 - 60
Broiled Salmon with Cucumbers
INGREDIENTS:
*1 cup diced onions
*1 teaspoon wheat free tamari sauce
*1/2 cup cider vinegar
*2 cucumbers, thinly sliced
*4 cloves garlic, minced
*1-1/2 lb salmon fillets
*2 teaspoon peeled minced ginger-root
*1 teaspoon olive oil
PREPARATION:
In a large nonstick frying pan over medium-high heat, combine the onions, vinegar, garlic, ginger and tamari sauce. Bring to a boil, stir and cook for 3 minutes. Remove from heat.
Add the cucumbers. Set aside to cool. Rub the salmon on both sides with the oil. Broil about 6 inches from the heat for 4 to 5 minutes per side, or until cooked through.
Pan Seared Tilapia with Cantaloupe and Avocado Chunky Salsa
½ cantaloupe, peeled, seeds removed and diced into very small pieces
2 avocados diced into small cubes
½ purple onion diced into small pieces
2 tablespoons diced cilantro
½ lime’s juice
2 fresh tilapia filets
Mix first 5 ingredients together in bowl. Place in fridge. Heat skillet to medium high heat. Rub filets with olive oil. Sprinkle with cracked peeper and sea salt. Put 1-2 teaspoons of olive oil in hot pan. Place filets in skillet once oil is hot. Quickly sear filets – roughly 3-5 minutes per side. Flip filets to sear other side. Place filets on plate and top with a good amount of salsa.
Tuna Tartar
1 lb. of sushi grade tuna diced in small cubes
2 avocados diced into small cubes
½ purple onion diced into small pieces
Diced cilantro to garnish
½ lime’s juice
Fold all together carefully as to not break the avocado cubes. Scope out a rounded mold and place atop a bed of mixed field greens that has been lightly sprinkled with olive oil and balsamic vinegar.
Chicken With Garlic & Vegetables
INGREDIENTS:
*2 teaspoon olive oil
*2 teaspoon unsalted organic butter
*1-1/2 lbs. boneless skinless chicken breast halves
*2 carrots, peeled and cut into thin strips
*1 medium leek, washed, trimmed and cut into thin strips
*1 red bell pepper, seeded and cut into thin strips
*2 cloves garlic, minced
*2 tomatoes, crushed
PREPARATION:
Heat oil and butter in a large skillet over medium high heat. Sauté chicken breasts 4-5 minutes per side, turning occasionally, until chicken is opaque throughout. Transfer to a platter and keep warm. Add carrots to skillet and sauté over medium heat 1 minute. Add leek, bell pepper, and garlic and sauté another minute. Stir in tomatoes and any juices from platter. Simmer 2 minutes or until vegetables are tender. Season with salt and pepper to taste. Serve vegetables over chicken. Makes 4 servings.
Grilled Eggplant Slices
These eggplant slices will melt in your mouth.
INGREDIENTS:
*1 large eggplant (about 1 1/4 pounds)
*2 cloves garlic, minced
*3 tablespoons extra virgin olive oil
*1/4 teaspoon sea salt
*3 tablespoons balsamic vinegar
*Freshly grated black pepper
PREPARATION:
Preheat a gas grill to high. Slice eggplant 1/3 to 1/2 inch thick. In a small bowl, mix together the olive oil, balsamic vinegar, garlic, salt, and pepper. Brush both sides of the eggplant slices with the mixture. Place eggplant on the preheated grill. If you wish to have nice grill lines, turn only once on each side. Grill eggplant slices 10 to 14 minutes.
Calories: 87; Fat: 7g; Carbohydrate: 7g; Protein: 1g
Grilled Salmon Pepper Steaks
INGREDIENTS:
*6 (6-ounce) salmon steaks
*1/4 teaspoon salt
*2/3 cup rice vinegar
*1/8 teaspoon pepper
*2 tablespoons fresh lemon juice
*4 garlic cloves, minced
*2 tablespoons Dijon mustard
*Olive oil
*1 tablespoon dark sesame oil
*1/4 teaspoon arrowroot
PREPARATION:
Sprinkle cracked pepper evenly over both sides of each salmon steak, and place steaks in a 13 x 9-inch baking dish. Combine vinegar and next 6 ingredients (vinegar through garlic) in a small bowl; stir well. Pour vinegar mixture over steaks; cover and marinate in refrigerator 1 hour, turning steaks occasionally.
Prepare grill. Remove steaks from dish, reserving marinade. Place steaks on grill rack coated with olive oil, and grill 5 minutes on each side, basting frequently with half of reserved marinade. Combine remaining half of marinade and arrowroot in a small saucepan; bring to a boil and cook 1-minute or until thickened, stirring constantly with a wire whisk. Spoon about 1-tablespoon sauce over each steak. Makes 6 servings.
Calories 280 (48% from fat); fat 14.9g; protein 30.6g; carb 3.8g
Blackened Ahi Tuna
Make sure you buy the freshest possible sashimi grade tuna, and serve it rare or medium rare for the best flavor. Sear the fish in a cast-iron skillet, so that it is cooked on the outside, but still pink on the inside.
INGREDIENTS:
*4 7-oz center cut ahi tuna filets
*1/2 teaspoon fresh ginger root
*1/2 oz each, sea salt & garlic powder
*1/2 teaspoon fresh garlic, paprika, onion powder
*1/4 cup white wine vinegar
*1/4 oz each, black pepper, white pepper
*1 dash fresh lime juice
*1/8 oz each, cayenne pepper, thyme, oregano
*3/4 cup olive oil
*3 tablespoon wasabi
*3 fluid ounces water
PREPARATION:
Preheat cast iron skillet. Rub filets with Cajun Blackening Spice. Sear both sides (no butter or oil needed) until rare or medium/rare. Paint plate with Wasabi Vinegar. Cut filet into 2 triangular pieces; overlap.
To make Cajun Blackening Spice: Combine salt, garlic powder, paprika, onion powder, black, white and cayenne pepper, thyme and oregano. Mix well.
To make Wasabi Vinaigrette: Combine wasabi with water and put in blender. Add grated ginger, garlic, white wine vinegar and lime juice into the blender and drizzle in oil while on high speed. Adjust seasoning with salt and pepper.
Calories: 507; Fat: 23g; % fat calories: 41%; Carbohydrate: 15g; Protein: 62g
Fantastic Halibut
Absolutely delicious! Start to marinate the fish at least two hours before you plan to serve it.
INGREDIENTS:
*3 cloves garlic, minced
*1 teaspoon pepper
*1 tablespoon olive oil
*1/4 cup fresh lime juice
*11/4 cup basil, fresh, chopped
*1 1/2 lbs halibut fillets or steaks
*1 tablespoon sea salt
PREPARATION:
Combine all ingredients except for fish in a shallow dish large enough to hold the halibut. Place fish in the dish and marinate for at least two hours, turning once or twice. Remove fish from marinade and broil or grill for about 5 minutes on each side (10 minutes total per inch of thickness). Transfer fish to a serving dish. Heat remaining marinade in the microwave for one minute; then pour over fish. Serve while hot.
Calories: 227; Total Fat: 7g; Protein: 36g; Carbohydrate: 3g
Roasted Chicken with Herbs
So easy and so fast. Serve with a vegetable or salad.
INGREDIENTS:
*3 pounds broiler chicken, uncooked
*1 tablespoon fresh sage (or dried)
*3 cloves garlic, minced
*1/2 teaspoon sea salt
*1 tablespoon fresh thyme leaves (or dried)
*1/2 teaspoon freshly ground pepper
*1 tablespoon fresh rosemary leaves (or dried)
PREPARATION:
Preheat oven to 350°F (175°C). If using fresh herbs, remove leaves with stems and chop. Combine minced garlic, thyme, rosemary, sage, salt and pepper in a small bowl. Wash chicken under cold water, trim excess fat and pat dry with paper towels. Starting at the neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub herb mixture under loosened skin. Place chicken in a shallow roasting pan coated with olive oil. Bake for about one hour. Cover loosely with cloth and let stand for 5–10 minutes before carving. Discard skin, carve and serve.
Calories: 337; Total Fat: 23g; Protein: 29g; Carbohydrate: 1g
Simply Grilled Salmon Steaks
So easy and so fast. Serve with a vegetable or salad.
INGREDIENTS:
*Salmon Steaks
*1 tablespoon Melted butter (or ghee)
*1 tablespoon Maple syrup
PREPARATION:
Prepare grill, medium high heat. Mesquite briquettes are nice for this recipe. Clean and dry salmon. Melt about a tablespoon of butter and add in an equal amount of maple syrup. Brush one side of salmon with this glaze and place on grill, glazed side down. Brush other side and flip once they are nicely charred. Cook until they flake easily with a fork but are still quite moist. A good accompaniment is sliced, glazed, grilled pineapple (cooked in the same way).
MAINDISH FISH
Fish Creole
1 Tbls. organic extra virgin olive oil
1/3 cup celery, thinly sliced
1 medium onion, chopped
¼ cup green pepper, chopped
1 garlic clove, minced
1 bay leaf
2 ½ Tbls. fresh parsley or 2 ½ tsp. dried parsley
¼ tsp. chopped rosemary
1 28 oz. can fire roasted diced tomatoes with liquid (or regular)
1 ½ pounds fish fillet (tilapia, sole, etc. try to find wild versus farm raised)
2 cups cooked short grain brown rice (once reintroducing whole grains)
In a large saucepan, heat oil and lightly sauté the onion, celery, pepper, and garlic until soft. Add parsley, bay leaf, rosemary, and tomatoes. Leave uncovered and simmer for about 25 minutes. Add the fish fillets which have been cut into small pieces. Simmer till cooked through – approximately 10-12 minutes. Remove the bay leaf and serve alone or with brown rice if directed by physician.
Fish Rub
Either use Lysander’s or make your own.
Combine
½ tsp. salt
1/8 tsp. curry powder
¼ tsp. paprika
1/8 tsp. black pepper
a pinch or two of grounded Red pepper
¼ tsp. garlic
¼ tsp. onion powder
Mix well and rub onto fish (salmon, halibut, tilapia, etc) Or
Use Dabs of butter and Dill weed sprinkled over fish. After baking, sprinkle with lemon juice. Bake, broil or grill
Garlic Shrimp-avoid shrimp on program for now.
12 garlic cloves, cracked away from skins
2 Tbls. extra-virgin olive oil – spread around pan
2 Tbls. butter, cut into small pieces
¾ tsp. crushed red pepper flakes
1 ½ pounds jumbo shrimp, peeled, and deveined
1 tsp. coarse salt (Kosher salt)
Black pepper
In food processor, finely chop the garlic. Meanwhile, heat a large skillet over medium heat. Add oil and butter then garlic and crushed pepper. Season shrimp with salt and toss to coat. Add shrimp to the pan and cook stirring frequently. Shrimp should turn pink and curl when cooked through. Add pepper to taste and serve immediately.
Garlic Salmon Fillets
Salmon fillets, skinned
1/3 cup extra virgin olive oil
2 garlic cloves, minced or pressed
Combine olive oil and garlic. Marinade salmon fillets for 5 to 10 minutes.
Broil or sauté to desired doneness.
MAINDISH CHICKEN
Chicken Cacciatore
½ cup plus 2 Tbls. extra virgin olive oil
2 garlic cloves, pressed
2 Tbls. Balsamic vinegar
1 tsp. crushed red pepper flakes
3 tsp. fresh rosemary, 5 sprigs stripped and leaves chopped
4 large portabella mushroom caps, wiped clean
1 ½ pounds – 4 boneless, skinless breasts
Coarse black pepper
Kosher salt
2 thinly sliced and seeded Italian light green peppers-cubanelle
1 medium red onion, thinly sliced
1 28-oz. can fire roasted diced or crushed tomatoes – (lightly
drained)
Handful flat-leaf (Italian) parsley, chopped
Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both chicken and mushrooms.
In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes, rosemary then whisk in about ½ cup extra virgin olive oil. Run the mushrooms through the marinade and transfer to plate to reserve. Add chicken to remaining marinade and coat evenly. Let sit for 2-3 minutes. Season 1 side of the chicken with salt and pepper. Season the cap of mushroom with pepper only until done grilling then add salt. Place both mushrooms and chicken season side down. Place a heavy skillet on the mushroom caps to cook quickly, approximately 3-4 minutes per side until dark, tender and well marked.
While chicken and mushrooms cook, add 1 Tbls. olive oil into a hot skillet. Add garlic, pepper and onions to skillet and season with salt and pepper. Cook and toss frequently for approximately 7-8 minutes. Add tomatoes and parsley and heat through, approximately 1 minute. Remove from heat.
Thinly slice mushrooms and chicken and arrange on platter. Cover with the sauce mixture and serve.
Chicken Rub
Combine ½ tsp. salt
¼ tsp. rosemary - crushed
¼ tsp. paprika
1/8 tsp. black pepper
¼ tsp. garlic
¼ tsp. onion powder
Mix well and rub onto Chicken. Bake, broil or grill as you normally would.
Garlic Chicken
Boneless, skinless chicken breast sliced lengthwise to make thin
½ cup Ezekiel sprouted grain bread crumbs (make in food
processor) or sesame seeds
1 clove minced garlic
1 Tbls. Parsley flakes or ½ cup fresh parsley
salt and pepper
Preheat oven to 400 degrees.
Place ingredients other than chicken in bag and shake to mix
Place one piece of chicken in bag and coat.
Place on liberally olive oiled baking sheet or stone. Bake approximately 20 minutes and turn half way through.
Chicken Piccata
4 Boneless, skinless chicken breast halves
½ tsp. dried thyme
¼ tsp. salt
¼ tsp. pepper
2 garlic cloves, pressed
1 cup cherry tomatoes
½ cup Pacific free range chicken broth
½ tsp. lemon peel
1 Tbls. lemon juice
1 Tbls. butter
Light oil broiler pan with small amount of olive oil. Preheat broiler.
Season both sides of chicken with thyme, pepper, and 1/8 tsp salt. Place chicken on broiler pan about 2”-3” from the heat for 5 minutes per side or until 160 degrees at thickest part. Remove from broiler and keep warm.
Heat a large skillet lightly oiled over medium heat. Add garlic and stir constantly for 30 seconds. Add tomatoes and remaining 1/8 tsp. salt and cook for 3 minutes. Place tomatoes of platter with chicken.
Combine cornstarch and broth in a cup. Stir until dissolved. In the same skillet, whisk together the cornstarch mixture, lemon peel and lemon juice and bring to a boil over high heat while stirring constantly. Cook or one minute or until sauce is slightly thickened.
Add butter and any juice collected on platter and boil while stirring constantly. Cook until butter is just melted and sauce thickens. Pour over the chicken and serve.
Stir Fried Chicken
2 full boneless, skinless chicken breast, sliced into strips
1 Tbls. grated fresh ginger
2 garlic cloves, minced
3 tsp. sesame oil to coat the pan
1 medium onion, sliced or diced
2-3 cups any combination of chopped veggies – bok choy,
celery, slightly defrosted pkg. organic broccoli florets or
fresh, Napa cabbage, etc.
1 cup sliced mushrooms – preferably shiitake
1 red bell pepper, cut into strips
2 cups cooked short grain brown rice (optional)
Heat oil in wok over high heat. Once heated, add garlic, ginger and chicken (if using) stir constantly until lightly brown or chicken cooked through. Add all vegetables and cook for 3-4 minutes-maintain crispness. Add tamari and tofu. Cook an additional minute. Serve with rice (if physician has recommended use of grains).
Pot Roast
2-3 lbs. Chuck Roast or English Pot Roast
1 container of Pacific foods Organic Chicken Broth
1 pkg. of Fantastic Onion Soup & Dip Recipe Mix - or any other without MSG or Hydrolyzed Protein.
Place meat in Dutch oven or baking dish that can be covered with lid or foil. Add soup mix and pour broth over top. Place in 325 degree oven for 2 ½ to 3 ½ hours till very tender. Make sure to add more broth or water if necessary. You may turn the meat over half way through cooking time.
Boneless Rib Eye or Bison Steaks Chimichurri
4 boneless free range rib eye, tenderloin or Bison steaks
Extra virgin olive oil, about ¼ cup
2 Tbls. steak seasoning or grill seasoning
4 stems fresh oregano stripped of leaves
5 sprigs fresh sage leaves, stripped
5 stems fresh thyme, stripped
1 generous handful of flat leaf Italian parsley leaves
2 gloves garlic, split from skin
½ finely chopped red onion
1 lemon
3 Tbls. red wine vinegar
¼ cup water
Drizzle olive oil on each side of steaks and season them with grill seasoning blend and set aside for several minutes.
Prepare Chimicurri: pile the herbs together and finely chop. Coarsely chop garlic and combine with herbs. Chop total mixture to even finer pieces and transfer into a small bowl. Add in finely chopped onion and Zest of lemon. Add red wine vinegar and water to 1/3 cup olive oil and stir. Set aside.
Heat a large heavy bottom pan and sear the steaks for about 4 minutes on each side for medium rare to medium. Do not over cook the bison. Add 2 minutes if you want medium to medium well doneness. Let meat rest 5 minutes before cutting. Top steaks with Chimicurri, (or favorite approved salad dressing or seasonings).
Eye of Round Roast
2-4 lb. Eye of Round roast
Sprinkle garlic powder, pepper, and kosher salt to taste over roast
Place in a shallow roasting pan and add ¼ cup water to the bottom. It is best if the roast is on a small rack so it is not directly in the water.
Preheat oven to 425 degrees for 5 minutes. Place roast in oven for 20 minutes. After 20 minutes turn the oven down to 275 degrees and do not open the door for at least an hour. When meat thermometer reads medium temperature (approximately 140-150 degrees) take out of oven and let sit 5 minutes. Slice very thin. If it is still to rare for you, place in slices in baking dish and pour the drippings over. Put back in to oven which has been turned off for another few minutes. This meat is best on the slight pinkish side.
You can add mushroom and parsley to the drippings for added flavor. You may use a little salt also
SOUPS
Easy Homemade Beef Soup
Use any cut of precooked beef - especially good if using leftover pot roast – trim any fat
Beef Broth - Pacific brand or any Natural beef broth
celery, chopped to desired amount
chopped onion - approximately ¼ cup
1 clove minced garlic
Fresh or dried parsley as desired
salt and pepper to taste
Chopped Kale, Swiss Chard or Spinach
Sauté onion, garlic and celery till tender in ½ Tbls. Extra virgin olive oil or butter.
Add beef, broth and seasonings to pot. Slow cook for at least ½ hour. Just before finished add Kale, Swiss Chard or Spinach.
It is best to prepare the night before if having for lunch.
Chicken Soup
Chicken breasts on the bone, skinned
2 containers Organic or free range chicken broth
1 small onion, chopped
2 celery stalks, chopped
2 carrots, chopped and diced
1-2 tsp. dried dill weed
Fresh Parsley, chopped, to your taste
salt and pepper to taste
Kale, spinach or Swiss Chard, torn into pieces
Combine 1st seven ingredients and simmer for 1 ½ to 2 hours. Remove chicken from bone and discard bones. Season to taste. Add your choice of green 5-10 minutes before serving.
Vegetable Soup
2 tsp. Olive Oil
3 garlic cloves, minced
1 onion, chopped
3 celery stalks, chopped
1 medium zucchini, diced
½ head small green cabbage
2-3 carrots, sliced
¾ cup fresh parsley, chopped
1 Tbls. dried Dill weed
1 container Pacific Organic Vegetable Broth
1 28 oz. can diced or crushed tomatoes
5 leaves Lacinato Kale, cut and large end of stem removed
Pepper
In a large pot over medium high heat, sauté garlic, onions and celery in oil. Once onions translucent, add Zucchini, carrots, and cabbage. Stir and heat for another 3-5 minutes. Add containers of broth, tomatoes, parsley, and dill weed. Season according to your taste with pepper. Let simmer for at least 30 minutes Approximately 5 minutes before serving, add the Lacinato Kale.
