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Beans What we commonly think of as beans -- kidney, black, navy, lentils, soy beans and peanuts -- fall into a category called legumes. Legumes are plants that have edible seeds contained in pods; they are also referred to as pulses. Some people need to heal and strengthen their digestive tracts in order to gain the nutrition from this food without intestinal discomfort. Others just need some digestive enzymes with their meal. Beans are a great source of dietary ﬁber, and work well for side dishes, winter stews, high-protein salads, and as ingredients in dips and sauces. Recommended serving size is 1/2 cup cooked.
Rules for cooking legumes
1. Donʼt add seasonings that are salty or acidic (lemon juice) until after the legumes are cooked. Adding salt before they have cooked will prevent them from becoming tender and greatly increase the cooking time.
2. If you use canned beans, make sure you buy organic with no salt or additives.
Beans and rice This is one of the simplest preparations of beans. You can eat this dish warm for dinner, and make enough to take to work the next day.
1 teaspoon olive oil 1 chopped onion 2 cloves of garlic, minced
1.5 cups uncooked brown or wild rice, prepared ahead of time in a rice cooker 1 cup of vegetable or chicken broth 1 can black beans Turkey bacon — optional In a stock-pot over medium heat, heat the oil. Add the onion, garlic and turkey bacon and saute for four minutes. Add the cooked rice and saute for two more minutes. Add the vegetable broth and bring to a brief boil then cover and lower the heat for 10 minutes. Add black beans, and optional vegetables (you might try asparagus, broccoli or spinach) and heat through. Serves 4-6.
If you donʼt need all the rice and beans for the meal, save single serving sizes in small containers and add optional ingredients like sauteed chicken or chopped vegetables and take to work the next day.
How to make a complete vegetarian protein
1. Combine beans with brown rice, nuts, or seeds
2. Combine brown rice with beans, nuts, or seeds
This recipe is tangy and satisfying and keeps well in the refrigerator for one day.
2 teaspoons olive oil 1 small chopped onion 2 cloves of garlic, peeled and chopped or run through a garlic press 1 can black eyed peas 1 bag of organic spinach Salt and pepper to taste Juice of one lemon Optional: handful of dried cranberries or 2 tablespoons chopped almonds, unroasted and raw Heat the olive oil, onion and garlic in a large pan or wok for two to four minutes over medium heat, then add the black-eyed peas and stir to coat. Cook while stirring occasionally for about ﬁve minutes until the beans are heated through.
Lower the heat, add the spinach and cover until the spinach has wilted (a large bag of spinach will wilt down to be the right proportion for the black eyed peas). Stir one more time in the wok to evenly mix the spinach and peas, and remove from the heat. Season with salt, pepper and lemon juice after placing on plates.
Poultry Chicken, turkey, duck, and goose are all categorized as poultry. Legs and thighs contain more fat and are suitable for stews while breast meat which is leaner is best prepared by a quick technique such as grilling or stir frying.
Itʼs important to learn to read labels to determine how the animals were raised and fed. We recommend purchasing Certiﬁed Organic, free-range poultry to avoid toxic ingredients and to avoid contributing to the terrible reality of factory farming.
Basic preparation of chicken Baked chicken dishes are great to prepare during times when you are home but canʼt keep your full attention in the kitchen. In other words, you can prepare chicken with the following two methods, and get your laundry done at the same time.
This recipe combines two cooking methods: quick pan frying and baking.
2 to 4 ounces of chicken per person salt and pepper to taste 1/4 cup per two small chicken thighs or one medium breast plus two tablespoons olive oil Herbs of your choice, including parsley, sage, thyme 4–6 peeled cloves of garlic (no need to chop) 6 shallots, peeled and cut in half top to bottom Preheat the oven to 375 degrees. While the oven is heating, season the chicken with salt and pepper and toss with two tablespoons of olive oil. Then brown the chicken on both sides by frying brieﬂy in a skillet over high heat. Remove from the heat, add the garlic, shallots, herbs and the rest of the olive oil, then cover in the same pan and bake for 1 hour.
Chicken Salad This method of preparation is great if you intend to make a pan sauce (recipes in this chapter) or a cold dish like a chicken salad to take to work the next day.
2 to 4 ounces of chicken per person 2 tablespoons olive oil garlic, salt and pepper to taste Preheat the oven to 375 to 400 degrees (some ovens just run hotter than others; best bet is to get a meat thermometer and use it). Toss the chicken in the olive oil and garlic, add salt and pepper and place in a baking dish with no cover for about 30 to 40 minutes. You can tell when the chicken is done if your meat thermometer lets you know the temperature has reached 165 degrees (turkey to 170). Remove from the oven to cool.
While the chicken is cooling, in a medium-sized bowl, prepare the ingredients for the salad. There are so many options here that you can make a different salad every time.
Cut the chicken into bite-sized pieces after it has cooled, and toss all the ingredients together with one or two tablespoons of mayonnaise. Place the chicken salad into glass containers for transport or storage in the refrigerator.
Fish The cooking method for ﬁsh is determined by the texture of the ﬁsh. The ﬁrmest ﬁsh like tuna, blueﬁsh, and swordﬁsh can stand up to grilling. The more delicate ﬁsh like ﬂounder and scallops are better cooked by gentle methods such as steaming or poaching. Salmon is somewhere in the middle, so it can go on the grill or in the oven.
Seasoning of ﬁsh is determined by the strength of the taste of the ﬁsh. Mild tasting ﬁsh like halibut, grouper, snapper, bass, cod, ﬂounder, and sole can be cooked with strong ﬂavors like herbs and sauces. The ﬁsh with more oil and stronger tastes, like salmon, tuna, mackeral and sardines taste better when cooked with simpler ﬂavors.
Freshness is imperative no matter what ﬁsh you choose. To tell if a ﬁsh is fresh, press into the ﬂesh with your ﬁnger; it should not leave a lasting indentation. Frozen ﬁsh is a good choice if you canʼt get fresh ﬁsh, but frozen ﬁsh will lose some of its ﬁrmness and texture. A standard serving size for ﬁsh is six ounces per person.
Fish should be cooked to 140 degrees.
Raspberry Balsa mic Reductio n fo r Sal mo n 1/2 cup balsamic vinegar 1/2 cup raspberries 1/2 teaspoon salt 1/4 teaspoon pepper 1 tablespoon basil, chopped 3 tablespoons olive oil 1/2 teaspoon coconut crystals optional: 1 tablespoon chopped fresh parsley or use dried parsley to garnish In a medium sauce pan, put vinegar, olive oil, raspberries, coconut crystals, salt and pepper. Cook slowly over medium heat until mixture has been reduced by half. Add basil and parsley. Remove from heat and allow to cool. Drizzle small amount over grilled, baked or pan fried ﬁsh.
Buckwheat Noodles Buckwheat noodles are also called Soba, and they can be eaten warm or cold, in soups and salads, and used in traditional “pasta” dishes. They contain no wheat despite the name.
So ba a nd Spi nach Salad This recipe uses a soy sauce substitute, created from beef or vegetable bouillon, vinegar and pepper.
Dressing 1/2 cup creamy organic almond butter 1/4 cup brown rice vinegar 2–3 tablespoons yacon syrup 2 tablespoons warm water 2 cloves garlic 1 teaspoon beef or vegetable bouillon 1 teaspoon balsamic vinegar pinch of black pepper 1 teaspoon sesame oil 8 ounces of soba noodles, cooked per package instructions (beware, some have wheat added) Garnish 3/4 cup organic chopped almonds 1 small bunch of green onions 3 or 4 big handfuls of washed baby spinach Blend all the ingredients except the soba in a medium bowl and thin with warm water if necessary. The goal is for the dressing to be the consistency of a ﬂuid salad dressing. Taste and add salt or pepper (or even ginger) if needed.
In a large bowl, place the cooked soba noodles, almonds, green onions and spinach.
Toss well with about half the dressing, and a little more at a time to get the right coating. Taste and serve.
Sesame Soba Noodles 8 ounces soba noodles 6 tablespoons chicken or vegetable broth 1 clove of garlic, minced 1/4 teaspoon gingerroot 1 tablespoon fresh lime juice 2 tablespoons sesame seed butter 1/4 teaspoon ground cumin 1/8 teaspoon salt 3 tablespoons warm water 3 green onions, chopped 1 teaspoon sesame seeds Prepare the soba noodles according to package directions and cook until al dente. Run the noodles under cold water for a few seconds (to help keep them from sticking together) then drain and return to a serving bowl. Toss the noodles with 2 tablespoons of broth and place them in the freezer to chill. In the meantime, combine the garlic, ginger, lime juice, sesame butter, cumin, salt and water. When the pasta reaches room temperature, toss it with the sesame sauce until well coated. Add the remaining broth and toss then garnish with green onions and sesame seeds.
If you would like to increase the protein in this dish, add some sliced hard-boiled eggs or sauteed chicken.
Cook the soba noodles according to package instructions. You can either do this step and transfer the noodles to a serving bowl, or get the sauce ready while the noodles cook if you are comfortable with the recipe.
Roughly grate the zucchini and carrot. Wash the zucchini very well and leave the skin on -- it adds beautiful color to the sauce. You can also reserve a tablespoon each of the zucchini and carrot to garnish the dish before serving. Chop the onion and garlic.
In a skillet, saute the onion and carrot in two tablespoons of olive oil or butter until the onion becomes translucent. Add the grated zucchini and garlic and saute for ﬁve minutes. Add salt and pepper to taste.
Transfer the mixture to a blender and pulse until the sauce becomes creamy. Taste again and add salt and pepper if necessary. Place the sauce over the soba and serve.
Pan Sauces The easiest way to take plain ﬁsh, meat, beans, or vegetables to a gourmet level is with a classic pan sauce. Pan sauces often start with sauteing garlic or shallots in an empty skillet with oil or drippings from the meat, ﬁsh, beans or vegetables. For the
pan sauces included in this book you will follow these steps:
How to make a pan sauce
1. Sauté your protein of choice until done. Remove from the pan and keep warm. If after removal of the protein there is insufﬁcient liquid, add to the pan as described in each recipe.
2. Turn the heat to medium high, and deglaze with a ﬂavorful liquid, scraping the pan with a spoon until the liquid is reduced by at least one third.
3. When the reduction is a bit syrupy, remove from the heat.
4. Taste and add salt and pepper, if necessary.
5. Swirl in a pat of butter to ﬁnish the sauce, and give it some added body.
6. Since pan sauces are strongly ﬂavored, you really only need one or two tablespoons per serving. So, a 1/2 cup of sauce serves four.
1. In Step 2, add a little fat and sauté some minced shallot or garlic until softened and just starting to brown before deglazing.
2. In Step 2, add minced, sliced or diced mushrooms along with the shallot or garlic.
3. In Step 2, stir in some mustard, chutney or other ﬂavor accent
4. In Step 4, add some fresh minced herbs.
Red wi ne-Dijo n pa n sauce Add 1/4 cup chicken broth unless you have this amount of broth in the pan after cooking 1/4 cup red wine vinegar 1 teaspoon Dijon mustard 1 tablespoon butter Balsa m ic vi nega r pa n sauce 1/4 cup balsamic vinegar unless you have this amount in the pan after cooking 1/4 cup chicken or vegetable broth or 6 tablespoons apple cider 1 tablespoon butter optional: 2 tablespoons toasted pine nuts Raspberry reductio n 2 pints raspberries 1/4 cup coconut crystals 1 tablespoon lemon juice Combine raspberries and coconut crystals in a saucepan.
Cook until raspberries are broken down, about 10 minutes.
Remove from the heat and strain through cheese cloth or straining bag from the canning isle to eliminate seeds if desired.
Black pepper Molasses pa n sauce
Basic So up Re cipe 1 chopped onion 1 pound of poultry (boneless chicken thighs are more flavorful than breast meat) or other meat Optional turkey bacon 1 pound of vegetables 1 quart of chicken or vegetable broth herbs (thyme, oregano), spices, salt and pepper 1 cup cooked brown rice 1 can of black or white beans Saute the onion, garlic and optional turkey bacon in the stock pot. While these ingredients saute, prepare the vegetables and add them to the pot as you ﬁnish chopping. Add the chicken or vegetable broth and all other ingredients, and simmer for 20 minutes. Season with herbs during the cooking process. Season with salt and pepper toward the end of cooking, especially if you added beans. Serves 4.
How many cups is a pound of vegetables?
For chunky vegetables like zucchini and cauliﬂower, one pound is about 3 cups sliced or 2 1/2 cups chopped.
The Salad Pantry Stock up your salad pantry and be ready to make a satisfying salad at a momentʼs notice. Choose from the following lists of fragrant oils, vinegars and spices to make incredible salad dressings every day. The oils in the following list can all be used raw on salads.
The directions for all of the salad dressings in this book except the Avocado
Vinaigrette and the aioli are the same:
1. Combine all ingredients except the olive oil and salt and pepper in a bowl and use a small whisk to mix.
2. If the recipe calls for it, drizzle the olive oil into the bowl slowly while whisking to emulsify all the ingredients. Add salt and pepper to taste at the end.