«Yeast-Free Anti-Candida Food Plan Trillions of healthy bacteria live in our digestive tract, making up what is called “microflora.” These ...»
Lentil Soup - Serves 4 2 cloves garlic, minced 1 medium onion, chopped 2 large carrots, sliced or diced 2 stalks celery, diced 1 ½ cups red and/or green lentils, rinsed well 2 quarts water pinch thyme or any seasoning you like 1 bay leaf salt to taste 2 cups finely chopped fresh spinach, Swiss chard, or kale Combine first 6 ingredients and bring to boil (red lentils should be added 25 minutes later as they need a shorter time to cook). Add seasonings. Reduce heat to medium-low and simmer, covered 45 minutes to 1 hour, until lentils are soft. About 10 minutes before done, add the greens and continue cooking. Remove bay leaf before serving. Puree half in the blender if you prefer a creamy soup.
Chinese Soup - Serves 1-2 2 cups chicken broth 1 scallion, sliced 1 egg 1/4 package silken tofu, cubed Warm scallion in broth. Turn up the heat so that liquid is almost boiling. Using a whisk or fork, beat the egg and then dribble it into the hot broth while stirring rapidly so that egg coagulates into thin noodle-like strands. Continue to stir and cook only until the egg is firm. Add tofu cubes toward the end and warm through.
Vegetable Beef Soup - Serves 3-4 Beef bones, preferably from organically raised or grass-fed beef 2 cups water 2 cups sliced onions 2 cups chopped celery 2 cups green beans, cut in pieces (or 1 frozen 10-oz. box cut green beans) 2 cups chopped cabbage 1lb. chuck roast pieces 2 cups fresh tomatoes, chopped (or 1-lb can diced tomatoes) Sea salt Herbs of your choice Simmer the bones in the water with the onion, celery, and green beans for 20 minutes. Add the cabbage and meat. Simmer 10 minutes and remove bones. Continue to cook until meat is tender. Add chopped fresh tomatoes 10 minutes before serving. Season to taste with sea salt and herbs.
Vegetable Soup - Serves 1-2 1 teaspoon olive oil 1 red or green pepper, chopped 1 clove garlic, minced 1 large leek, chopped 1/2 cup celery 16 ounces chicken or vegetable broth 4 ounces cubed silken tofu 1 cup green beans, cut into 1 inch pieces ¾ cup red or white kidney beans (optional) 2-4 Tablespoons parsley or cilantro, to taste Saute leek, garlic, pepper, celery in olive oil until slightly brown. Add remaining ingredients and simmer until vegetables are softened, about 15 minutes.
Quick Steamed Greens - Choose any of the following: beet greens, bok choy, collard greens, dandelion greens, endive, kale, mustard greens, spinach or swiss chard. Servings will depend on the amount of greens used.
For greens with tough stems, tear or cut leaves away from the stem before washing. Wash carefully (fill sink with cold water, submerge greens and rinse well). Chop into bite-sized pieces. Steam tender leaves for about 2-5 minutes, and tougher greens (kale, collards) for 5-10 minutes. Sauté 2-3 chopped cloves garlic in 1 Tablespoon olive oil. Toss steamed greens with olive oil and garlic. Serve with a squeeze of fresh lemon if desired. For a different flavor, add a sprinkle of cumin just before serving.
Selected Dinner Recipes Lettuce and Turkey Wrap-Ups – serves 4-5 2 Tbsp olive oil 2 medium carrots, peeled and grated 1 medium zucchini, grated 4 green onions, thinly sliced 1 pound ground turkey 3 Tbsp. Bragg’s liquid aminos Dash of garlic powder Crispy lettuce leaves Heat olive oil in skillet or wok. Add carrots, zucchini, and green onions and sauté for about 3-4 minutes until softened. Add turkey and continue to cook, stirring, breaking up the chunks, until turkey is no longer pink, about 5 minutes. Add tamari soy sauce and garlic powder and mix well. Serve in a bowl with lettuce leaves on the side. Wrap filling in a lettuce leaf.
Coconut Chicken with Rice – serves 4 1 cup brown basmati rice ¼ tsp. salt 2 Tbsp olive or coconut oil ½ cup chopped onion 2 cloves mince garlic 1 14-oz can diced tomatoes 1 lb boneless chicken breasts, cut into strips 1 Tbsp. curry powder 2/3 cup lite coconut milk or 1/3 cup regular coconut milk plus 1/3 cup water 1/8 tsp ground cinnamon 4 or 5 fresh basil leaves, chopped for garnish Salt and freshly ground pepper In a medium saucepan, bring 2 cups water to a boil and add rice and salt. Reduce heat to low, cover and allow to simmer for about 45 minutes, until rice is cooked. While rice is cooking, heat oil over medium heat in a large skillet. Add onions and cook, stirring, until softened. Add garlic and sauté for 1 more minute. Add tomatoes, chicken strips, and curry powder. Cook over low heat, stirring, for about 15-20 minutes, until chicken is thoroughly cooked and mixture is thick. Stir in coconut milk and cook for 5 more minutes. Top with a sprinkle of cinnamon and garnish with basil. Serve immediately with rice.
Coconut Salmon - serves 6 1 14-oz. can coconut milk 2 tsp arrowroot or cornstarch 1 ½ tsp. curry powder 1 ½ lbs salmon fillets Salt and freshly ground pepper to taste 1 large tomato, chopped, OR 1 cup cherry tomatoes, cut in half ¼ cup chopped fresh basil or cilantro Preheat oven to 350 degrees. Mix coconut milk with arrowroot or cornstarch and curry powder in a 2-3 quart ovenproof dish. Add salmon and bake, covered, for about 35-45 minutes. Add salt and pepper to taste. Serve immediately with some of the sauce on top of each fillet and top with tomato and basil or cilantro. Remaining sauce may be used to top rice or veggies such as cauliflower, broccoli or green beans.
Stir-Fry Vegetables with Tofu, Salmon, Shrimp, Chicken, or Turkey 1-3 teaspoons coconut oil 1 teaspoon ginger, peeled and grated Cut-up pieces of broccoli, cabbage (thinly sliced or shredded), celery (slant cut), bok choy (sliced), onion or scallions (sliced or diced), sliced water chestnuts, and bamboo shoots. (leftovers work well) Firm tofu, cubed, or cooked shrimp, chicken, turkey, or salmon cut into cubes ¼ cup chicken broth or coconut milk Preheat cast iron skillet or wok. Add oil after preheating. Quickly sauté the ginger for about 1 minute, then add all of the vegetables and sauté until they begin to soften, stirring continuously. Add your choice of protein and sauté for 2-3 minutes. You will need to cook a bit longer if not using precooked protein. Then add broth or coconut milk and stir until all ingredients are warmed through.
Note: Servings depend on the amount of vegetables and protein used.
Cauliflower Popcorn - Serves 6-8 A surprisingly delicious appetizer or side dish. It can be served fresh out of the oven or at room temperature.
2 Tbsp. olive oil, approximately ¾ - 1 pound (approximately) cauliflower Salt to taste Preheat oven to 425 degrees. Brush 1 or 2 baking sheets with some olive oil. Cut or break cauliflower into 1 inch florets. Toss with olive oil and spread evenly on the baking sheet(s). Roast in preheated oven for about 10 minutes. Shake around or toss with a spoon so that they brown evenly. Roast for another 5 minutes. Taste at this point to see if they are done to your liking. Allow to cool for a few minutes before sprinkling with salt and serving. This may also be served at room temperature.
Grilled Vegetables - Servings will depend on the amount of veggies used
Prepare any combination of the following vegetables:
1 eggplant, cut into 1/2 inch rounds 1 red and green pepper, cut into large wedges 1 onion, cut into large wedges 1 summer squash, cut into long, thick strips 1 zucchini, cut into long thick strips Preheat grill. Brush both sides of each vegetable piece with a light coat of olive oil. When grill hot, place vegetables on grill and cook on each side until brown. Eat as a side dish and use leftovers in a green salad.
Roasted Veggies - Servings will depend on the amount of veggies used
Prepare any combination of the following vegetables:
1 each red and yellow bell pepper, cut into large chunks 2 red or yellow onions, peeled and cut into thick wedges 1 medium eggplant OR 4 baby eggplants, trimmed and cut into chunks 2 cups Brussels sprouts, cut in half only if large 1 fennel bulb, thickly sliced (optional, but gives a licorice flavor) 4-8 large garlic cloves, peeled 2 Tbsp. cold-pressed, extra virgin olive oil Fresh rosemary sprigs 1/4 tsp. each sea salt freshly ground pepper (or to taste) Lightly oil a shallow roasting pan. You may need 2 pans if using a larger quantity of veggies.
Spread vegetables in a single layer and arrange garlic cloves among the vegetables. Spray all with olive oil. Place rosemary sprigs among vegetables and grind some pepper over top. Sprinkle salt over all. Roast for 20-30 minutes at 425°, turning vegetables after 15 minutes. The time may vary for each vegetable, so check oven periodically. Serve immediately or allow to cool, and serve at room temperature.
Leftovers will enhance a salad or side dish.
Stir-fried Pea Pods – Serves 2-3 2 tsp sesame oil, divided 1 bunch scallions, chopped ½ pound sugar snap peas, washed ¼ cup pignoli nuts In a heavy fry pan or wok, heat 1 tsp. sesame oil over low heat. Add scallions and sauté for 3-4 minutes. Add nuts and continue sautéing for 2 more minutes. Remove from pan and set aside. Remove string from snap peas and stir-fry in 1 more tsp. sesame oil for 3-4 minutes. Toss scallion/nut mixture in and serve immediately.
Ratatouille - 6 servings ¼ cup olive oil 2 large onions, sliced 1 medium eggplant, cut into 1-inch cubes 2 green peppers, chopped 3 zucchini, cut into 1/2-inch slices 3 minced garlic cloves 1 - 28 oz. can tomatoes, drained ½ tsp. salt ¼ tsp. pepper 1 tsp. oregano ½ tsp. thyme Heat oil in a 6-quart pot and sauté onion for 5 minutes. Add eggplant and sauté about 5 minutes.
Add peppers and sauté 5 more minutes. Add zucchini and garlic and sauté 5 more minutes. Add tomatoes and seasonings; cover and simmer for about 30 minutes. Use as a side dish or as a sauce for spaghetti squash.
Spaghetti Squash Variation: Heat oven to 350 degrees. Bake 1 small spaghetti squash on a greased cookie sheet until fork-tender. Set aside to cool. Scrape out “spaghetti” strands with a fork, and top with ratatouille.
Curried Lentils and Cauliflower - Serves 4-6 1 cup dried (brown/green) lentils 1 bay leaf 2 cups water 2 teaspoons olive oil 1 onion, chopped 1 clove garlic, minced 1/4 teaspoon sea salt 1 teaspoon curry powder 1 teaspoon cumin 1 teaspoon turmeric 1 small head cauliflower, cut into flowerets 1/2 - 1 cup tomato sauce (no sugar added) 1 teaspoon grated gingerroot ½ -1 cup water or coconut milk Plain yogurt for garnish (optional) Rinse lentils several times and place in a medium soup pot with bay leaf and water. Bring to boil, lower heat, and cover. Simmer 25-30 minutes until soft. While lentils are cooking, heat oil in another large pot. Add onion and sauté until soft. Add garlic, spices and remaining ingredients. Cover and simmer until cauliflower is tender (10-15 minutes). Stir cooked lentils into cauliflower-tomato mixture, and discard the bay leaf. Dress with plain yogurt if desired.
Tempeh Stew - Serves 3-4 6-8 cups chicken broth 12-16 baby onions or scallions, chopped 1 pound tempeh, cut into 1" squares Broccoli and cauliflower florets ¼ head Chinese cabbage 3 stalks celery, sliced ½ pound green beans Bring chicken broth to a boil and add onion. Reduce heat and simmer 5 minutes. Add tempeh.
Cook for 1/2 hour. Add remaining vegetables and cook until tender.
Tempeh Spaghetti Squash - Serves 2-3 1 small spaghetti squash, cut in half, seeds removed 1 Tablespoon olive oil 1 large onion, chopped 2 cloves garlic, minced 8 ounces tempeh, crumbled 2 cups chopped zucchini, broccoli, and green pepper (any combination) 2 Tablespoons chopped fresh basil leaves or 1 tsp. dried 2 Tablespoons chopped fresh oregano or 1 tsp. dried ½ teaspoon sea salt 1- 15-ounce jar of organic tomato sauce (or other with no sugar added) 1 to 1 ½ cups water Heat oven to 350 degrees. Bake 1 small spaghetti squash on a greased cookie sheet until forktender. Set aside to cool. Meanwhile, in a large skillet, heat oil and sauté onion until softened. Add garlic and crumbled tempeh bits to onion mixture and brown well. Add chopped vegetables, herbs, tomato sauce, salt and water. Stir, cover, and simmer 10-15 minutes. Scrape out “spaghetti” strands with a fork, and top with tempeh-vegetable mixture. Serve with a green salad.
Turkey Chili - serves 8 2 pounds ground raw turkey 1-28 ounce can tomatoes, cut up 2- 15 ounce cans red kidney beans, drained 1- 8 ounce can tomato sauce ½ cup chopped onion 1-2 Tbsp. chili powder 1 tsp. dried parsley flakes ¾ tsp. dried basil, crushed ¾ tsp. dried oregano, crushed ½ tsp. black pepper ½ tsp. ground cinnamon 1 clove garlic, minced ¼-1/2 tsp. ground red pepper 1 bay leaf In a 4 quart Dutch oven cook the turkey until it is no longer pink. Drain off fat. Stir in undrained tomatoes, drained kidney beans and remaining ingredients. Simmer uncovered for 45 minutes. Add more chili powder as needed for a zippier taste.
Roasted Nuts or Seeds Heat oven to 325 degrees. Place nuts or seeds in a shallow baking pan, in one layer. If they are various sizes, you may wish to roast separately as cooking times will vary (larger pieces like almonds or hazelnuts will take longer than sunflower seeds). Stir occasionally to cook the pieces evenly. Watch carefully to prevent burning. Mixture is done when nuts darken just slightly and give off a nutty aroma.
Cool and store in an airtight container.
Walnut Spread – yield 1¼ cups 1 cup garbanzo beans (chick peas), drained (reserve liquid) ½ cup chopped walnuts ½ cup basil leaves 2 Tbsp. olive oil 2-3 tsp. lemon juice Dash salt and pepper Drain beans and reserve liquid. In a blender or food processor, combine beans with 2 Tbsp. bean liquid and remaining ingredients. Cover and blend until smooth. Add additional liquid as needed and scrape sides of bowl periodically. Use as a dip for raw veggies and store in refrigerator. Use within in 5 days.
Roasted Garlic In any quantity desired, cut the root (bottom) side of the garlic bulb off so that it has a flat even surface and so that the cloves are now exposed. Add ¼ - ½ teaspoon olive oil and rub over the cut area and around the outside. Wrap them in foil, placing root end up (cut end with olive oil up), or place in a garlic baker (which can be purchased in kitchen stores) for approximately 35-45 minutes at 350 degrees. Add roasted garlic to dressings, soups, and salads – or use as a spread.