«Cook Book The eal et R G How to succeed with an anti-inflammatory diet by Jeannette Birnbach MS DC CCN Disclaimer The information and recommendations ...»
3. Most dressings keep for one to two days in the refrigerator.
2 medium cloves of garlic, minced 4 tablespoons tahini 6 tablespoons oil 3 tablespoons lemon juice 2 tablespoons fresh Italian parsley, minced salt and pepper to taste O r a n g e - Ta h i n i D r e s s i n g 3/4 cup extra virgin olive oil 1/2 cup fresh squeezed orange juice 2 tablespoons tahini Celtic sea salt to taste Ca rrot dressi ng 1/2 cup filtered water 1/2 cup almonds, chopped 1 cup grated carrots 2 teaspoons coconut nectar juice of one lemon Blend all ingredients Balsa m ic vi na ig rette 2 medium cloves of garlic, minced 1 teaspoon Dijon mustard 3 tablespoons Balsamic vinegar 1 teaspoon fresh thyme — feel free to add oregano, basil and mint 3/4 cup virgin olive oil
1.5 teaspoons of fresh lemon juice or 1 tablespoon orange zest salt and pepper to taste Raspberry vi na ig rette 3 teaspoons raspberry vinegar 1 tablespoon orange zest 1/2 teaspoon coconut nectar 1 teaspoon minced fresh rosemary 3/4 cup extra virgin olive oil salt and pepper to taste
2 medium garlic cloves 1 teaspoon Dijon mustard
1.5 teaspoons balsamic vinegar
2.5 teaspoons fresh lemon juice 1 avocado, peeled, pitted and sliced into chunks 1/2 teaspoon salt 3/4 cup virgin olive oil 1 teaspoon lemon zest black pepper to taste Blend all ingredients except the olive oil, zest and pepper. Add the olive oil in a steady stream until the dressing emulsiﬁes (thickens). Transfer to a medium bowl.
Fold the zest in with a large spoon. Season with pepper. Keeps refrigerated for 2 days.
Brown or wild rice, chicken or turkey (2 ounces per person); 2 cups snow peas, fresh or frozen, walnuts or almonds Prosci u tto a nd melo n over aspa rag us Try the asparagus raw for the most nutrition.
Lentil a nd tu na Red onion, canned lentils (drained), fresh tuna, cilantro Dressing: olive oil, lemon juice, mustard, garlic, cumin, coriander
Salmon, avocado, lemon juice, spinach leaves, mixed greens, yellow squash, walnuts Dressing: 3 tbsp unsweetened apple juice, balsamic vinegar, pepper
1 1/2 cups wild rice, cucumber, oranges (peeled and cubed), onion, parsley Dressing: garlic, balsamic vinegar, olive oil, salt and pepper Beets a nd spi nach 1 pound cooked beets, spinach Dressing: olive oil, orange juice, fennel seeds, salt and pepper
4 Herb Butters Herb butters are the easiest way to ﬂavor steamed, parboiled or baked vegetables, and just about any other dish you can think of.
Prepare the herbs in the amount you need for the recipe by either chopping them yourself (relatively time-consuming) or pulsing them quickly in a small blender. Small leaves like thyme need no chopping.
To make any of the recipes here, place the herbs you want to use in a strainer and plunge it into boiling water for just a few seconds, rinse under cold water while still in the strainer, then dry the herbs with paper towel and chop by hand or mixer. In a mixing bowl, place softened butter (room temperature is good) and add the herbs.
Measurements for herbs in the ingredients list are for chopped or pulsed herbs.
Whip/cream the butter and herbs with a small hand mixer until well blended.
1/4 pound softened butter 1/4 teaspoon lemon zest (finely grated lemon peel) 2 tablespoons chopped cilantro 1/4 teaspoon chopped garlic salt and pepper to taste
1/4 pound softened butter 2 teaspoons chopped black olives
1.5 teaspoons fresh rosemary 1 teaspoon chopped garlic 1 teaspoon black pepper Cr udités Crudités are traditional French appetizers made of sliced or whole raw vegetables which are dipped in a tasty sauce. Try celery, asparagus, carrot sticks, snow peas, broccoli and cauliﬂower. You can serve the dip in a bowl for people to dip their own vegetables, or try giving each dinner guest an individual cup with his or her own vegetables and dip.
Dips and SpreadsHummus
1/4 cup chicken or vegetable broth 14–16 ounce can of organic chick peas (garbanzo beans), rinsed and drained 3 cloves of garlic (or more — how much do you love garlic?) 3–5 tablespoons lemon juice 1.5–3 tablespoons tahini to taste 1/2 teaspoon salt or to taste 2 tablespoons olive oil I’m guessing that after you make your own hummus, you will never go back to store-bought brands. Combine all ingredients into the large mixing cup of your small blender, or into the pitcher of your large blender. Pulse until smooth. This dish is traditionally served in a bowl and drizzled with olive oil and sprinkled with paprika, or you can garnish it with parsley.
Guacamole Here is the basic recipe to make guacamole for four people. The most important ingredient is good, ripe avocados.
2 avocados, pitted and removed from the peel 1/8 to 1/4 cup extra virgin olive oil Fresh cilantro or 1 tsp dried Juice of 1/2 lime Sea salt to taste In a mixing bowl, mash the avocado and olive oil with a fork and whip until only slightly chunky (donʼt turn it into a liquid!). Fold in the cilantro, lime juice and sea salt. The idea is not to ﬁnd the perfect recipe and reproduce it every time, but rather to create something special, depending on additional ingredients you choose (if any).
If you are making the guacamole ahead of time, place plastic wrap over the bowl and directly on the mixture to prevent any air from reaching the mixture.
Optional ingredients to the mashed avocado/oil mixture:
1/4 cup chopped green onions 1/2 teaspoon ground cumin How to choose a ripe avocado The best way to tell a ripe avocado is by feel. Hold it in your hand and gently press in on the pointier top part. An unripe avocado feels like a stone. A nearly ripe avocado will yield slightly under the pressure, like a ripe tomato. A truly ripe one is as soft as the padded palm of your hand.
White Bea n Spread o r Dip 8 ounce can of cooked white beans (cannellini are great) 2 cloves garlic or one tablespoon pre-chopped garlic from a jar 1 small bunch of arugula (if you haven’t tried this leafy green, it’s time) 2 tablespoons olive oil 2 tablespoons of chicken or vegetable stock 1 tablespoon of capers, optional salt and pepper to taste Use a can opener to open the cannellini beans, and drain and rinse once while they are still in the can. Peel the garlic and squeeze through a press, unless you are using chopped garlic from a jar. Prepare the arugula by removing stems, then rinse and chop. Add all the ingredients except the salt, pepper and arugula to your blender or the large cup of a “Magic Bullet”-type blender and mix until pureed.
Season with salt and pepper, and gently mix in the arugula. You can store this dish for up to one day. Try it as a vegetable dip or use it to garnish chicken.
Mix all ingredients together in a bowl. Store any leftovers in the refrigerator.
Mango Cherry Salsa This salsa can be served warm or cold, pureed or left chunky after mixing.
Great with grilled chicken or fish. Makes one pint or 6-8 servings.
Saute the onions and garlic in one tablespoon of olive in a saute pan over medium heat for about 5 minutes. Add the lime juice, lemon juice and vinegar.
Bring to a boil and add the cherries and mangos. Simmer for 8 to 10 minutes, stirring occasionally. Remove the heat.
Serve warm or cold.
Pi neapple Cuc u m ber Salsa 1 cup pineapple, diced (fresh is best but canned is fine too) 1 cup of cucumber, diced 2 teaspoons of garlic, minced 2 teaspoons of fresh ginger, minced 8 mint leaves, chopped 4 teaspoons fresh cilantro, chopped Juice of two lemons 1/2 medium vidalia onion, minced Mix the pineapple and cucumbers in a large glass bowl. Add the garlic and ginger, then fold in gently. Add the mint leaves, cilantro and lemon juice (taste as you go to get it just right), and onion. Carefully fold all ingredients so they stay fresh looking and unmashed.
Apple Salsa 2 medium red apples 2 tablespoons lime juice 1/2 cup chopped orange slices 1/2 cup finely chopped onions 1 clove garlic, minced 2 tablespoons fresh cilantro, chopped 1 tablespoon cider vinegar 1/2 teaspoon ground cumin 1 teaspoon of vegetable oil Core and dice the apples into bite-sized pieces (about 1/4 to 1/2 inch in diameter).
Toss immediately with the lime juice to keep the apples from browning. Stir in the remaining ingredients. Chill the mixture for 2 hours before serving. Great with ﬁsh or poultry.
Hea rty Sweet Potato es 1 large sweet potato, cut into cubes 2 tablespoons butter 2 tablespoons olive oil 1/2 an onion, chopped half to one can of cannellini beans (depending on how much you like cannellini beans) 1/4 teaspoon cumin sea salt to taste parsley, chopped Saute the sweet potato in butter until tender, add the onion and continue sauteing for two to three minutes until the onions are tender. Add the cannellini beans and warm through. Add the cumin, salt and pepper. Remove from the heat and add the chopped parsley and drizzle with olive oil before serving. Serves four.
Bambu: prepared from organically grown Chicory, Figs, Cereals and Acorns from a recipe developed by Swiss Naturopath Alfred Vogel ﬁfty years ago. Contains no caffeine or gluten.
Almond banana shake 2 cups almond milk 2 bananas 1/4 teaspoon nutmeg 1/2 teaspoon vanilla extract Blend all the ingredients until smooth and serve immediately with a little nutmeg sprinkled on top.
Caribbean Cooler 1/2 cup rice or almond milk 1/2 cup unsweetened pineapple juice, chilled 3/4 teaspoon vanilla extract 3/4 teaspoon almond extract
1.5 teaspoons coconut crystals Combine all ingredients in a blender until frothy, pour into glasses and serve.
Yacón is a sweetening agent extracted from the tuberous roots of the yacón plant (Smallanthus sonchifolius) indigenous to the Andes mountains. It’s a functional food that is also considered a prebiotic and helpful to the digestive tract.
Low glycemic cane sugar alternative made from the nectar of the palm tree Melon in Coconut Milk 1 cantaloupe 1–2 teaspoons vanilla extract Zest of 1/2 lime plus lime juice to taste 1 can coconut milk 1 tablespoons yakon syrup or coconut palm sugar You can prepare this dish up to one day ahead of time and keep covered in the refrigerator. This recipe serves four people and takes 20 minutes to prepare, plus at least one hour of refrigeration before serving.
1. Cut open the melon, scoop out the seeds with a spoon, peel and dice the fruit or use a melon baller for best presentation and set aside in a bowl.
2. Rinse the lime and create zest with half. Combine the lime zest and vanilla extract with the coconut milk and yacón syrup, heat and stir until the yacón dissolves.
Allow to cool. Add the melon and lime juice to taste. Let refrigerate for at least one hour.
1 1/2 cups almond flour 1 tablespoon arrowroot powder 1/4 teaspoon sea salt 1/4 teaspoon baking soda 2 eggs 1/4 cup almond oil 1/4 cup coconut nectar 1–2 very ripe bananas, mashed 1 teaspoon cinnamon — optional
1. In a large bowl, mix together the almond ﬂour, arrowroot powder, salt and baking sodas
2. In a smaller bowl, combine the eggs, almond oil and coconut nectar and then stir in the mashed bananas.
3. Mix the wet ingredients into the larger bowl with the dry ingredients.
4. Scoop the batter into mufﬁn tins lined with papers (about 12 mufﬁns)
5. Bake at 350 degrees for 15-18 minutes until there is a light golden brown color on the top of the mufﬁns.
6. Lift mufﬁns out of pans and place on wire rack to cool. Best to let them cool completely or they may be overly moist if stored in covered containers too quickly.
Poached Pea rs 4 large, firm pears 1 lemon A few threads of saffron 2 whole cloves 1 cup pear juice 1/2 cup orange juice 3 tablespoons yacón syrup, coconut crystals or coconut palm sugar You can prepare the pears the day before and store overnight in the refrigerator immersed in the cooking liquid. This recipe makes enough for four people and makes two types of poached pears, for two separate tastes.
1. Cut the pears in half lengthwise, remove the cores with a small knife and peel. Rinse the lemon under hot water, dry and remove a thin layer of zest, if possible in the shape of a long spiral (you donʼt have to do this, but sure looks like a party!)
2. Combine the pear juice, lemon zest and saffron in a pot. Add cloves. Place 4 pear halves in this liquid, heat, cover and cook over low heat for about 15 minutes until the pears are fairly tender but not mushy.
3. At the same time in another pot, heat the orange juice and yacón syrup. Add the remaining four pear halves and cook for 15 minutes. Cool and store pears in the liquid.
To poach pears, you submerge them fully in liquid that is barely simmering;
water bubbles should just be forming on the bottom of the pan, but not breaking on the top of the water Rice Puddi ng 1 cup organic brown rice (short or long grain) 1 can organic coconut milk or rice milk 1/4 cup water 1 teaspoon salt 1/4 cup agave or yacon syrup 1/2 cup coconut crystals 1/2 teaspoon vanilla 5 cardamom pods 1 teaspoon cinnamon 3 tablespoons unsweetened coconut flakes
1. Prepare the brown rice in a rice cooker or on the stove according to package instructions.
2. Place all the ingredients except the coconut ﬂakes and cinnamon in a large pot.
3. Bring it to a boil over high heat.
4. Cover the pan with a lid and reduce the heat to low. Simmer the rice for an additional 30 minutes until all the liquid is absorbed.
You can add more yacon syrup or coconut crystals to sweeten the pudding further, then spoon into bowls and allow to cool before serving or refrigerate and serve cold later. Decorate with the cinnamon and coconut ﬂakes for a nice presentation.