CLEANSE RECIPES
 
Disclaimer: Although some of these recipes use butter and natural sweetners- Stevia, honey, and agave 
nectar, please use them sparingly throughout the cleanse process. Also, when using salt, please use sea 
salt only.
 
SHAKE RECIPES 
 
 
MISCELLANEOUS RECIPES
 
 
SOUP RECIPES 
 
 
MAIN DISH SEAFOOD RECIPES 
 
 
MAIN DISH FOWL RECIPES 
 
 
VEGETABLE MAIN DISH RECIPES 
 
 
SIDE DISH RECIPES 
 
 
SAUCES 
 
 
SALAD RECIPES 
 
 
SALAD DRESSING RECIPES 
 
 
DESSERT RECIPES 
 
 
 
 

SHAKE RECIPES

Kasia’s Green Drink

2 apples, cored and cut into chunks

2 ripe pears, cored and cut into chunks

1-2 cups water

2 lemons, juiced

1-2 inch piece of fresh ginger, peeled and sliced

5 kale leaves, rinsed and torn

5 romaine lettuce leaves, rinsed

1 cup cabbage, chopped

Put in blender and puree. 15 minutes preparation time.

Makes 2-3 servings.

 

Allison's Spinach Smoothie

2 handfuls of spinach

1 handful of red grapes

1 small apple

1/2 a banana

2 cup of water

1 cup of ice

Put in blender and puree. makes 2 servings

 

Apple Cinnamon

2 rounded Tbs. of SP Complete

8 oz. water

1 scoop SP Whey Protein Complete

1 Tbs. coconut oil

2 apples cored, but not peeled

Splash of organic vanilla extract

Dash of cinnamon

Ice cubes

Put in blender and puree. 10 minutes preparation time.

Makes 1 serving.

 

Pina Colada

2 rounded Tbs. of SP Complete

8 oz. water

1 scoop SP Whey Protein Complete

1 Tbs. coconut oil

1 cup fresh pineapple

Handful of organic, unsweetened shredded coconut

Ice cubes

Put in blender and puree. 10 minutes preparation time.

Makes 1 serving.

 

Strawberry-Coconut Smoothie

2 cups of ice

1 cup of strawberries

1 can of coconut milk

1 scoop of whey ( optional)

1 tablespoon of flaxseed

1 teaspoon of vanilla

1/4 teaspoon of almond extract

stevia for sweetening

Put in a blender and puree. Makes 2 serving

 

Strawberry Surprise

2 rounded Tbs. of SP Complete

8 oz. water

1 scoop SP Whey Protein Complete

1 Tbs. coconut oil

1 cup frozen strawberries

¼ ripe avocado

Splash of organic vanilla extract

Put in blender and puree. 10 Minutes preparation time.

Makes 1 serving.

 

 

 

Strawberry Coconut Smoothie

10 to 12 ice cubes

1 13.5 ounce can of organic coconut milk

1 cup of strawberries

1 scoop of SP Whey Pro Complete

1 tablespoon flaxseed

1 teaspoon pure vanilla extract

1/4 tsp of stevia

Blend on high in blender

 

Vegetable Breakfast

2 rounded Tbs. of SP Complete

4 - 8 oz. water

1 scoop SP Whey Protein Complete

1 Tbs. coconut oil

1 cup diced tomato

1 cup sliced carrot

1 stalk sliced celery

¼ ripe avocado

Ice cubes

Put in blender and puree. 15 minutes preparation time.

Makes 1 serving.

 

Carrot-Ginger Smoothie

½ cup fresh Carrot Juice

½ inch fresh Ginger Root (peeled & chopped)

¼ tsp fresh Lemon Juice

Serves 1

Puree ingredients in a blender or food processor until

smooth.

 

Avocado-Greens Smoothie

1 small Avocado, peeled, pitted & chopped

1 cup Spinach, chopped

1/2 cup Celery, chopped

Serves 1

Puree ingredients in a blender or food processor until

smooth.

 

Light Cucumber Smoothie

1 cup Cucumber, peeled & chopped

1 tsp fresh Lemon Juice

½ inch fresh Ginger Root (peeled & chopped)

Serves 1

Puree ingredients in a blender or food processor until

smooth.

 

Beet & Greens Smoothie

1 cup fresh Beet Juice

½ cup Spinach, chopped

1 cup Cucumber, peeled & chopped

Serves 1

Puree ingredients in a blender or food processor until

smooth.

 

 

Tomato Lime Smoothie

1 cup fresh Tomato Juice

¼ tsp fresh Lime Juice

½ cup Celery, chopped

Salt & Pepper to taste

 

Sweet Potato Fries

4 sweet potatoes, cut into large French fries

1 tablespoon water

2 teaspoons Italian seasonings

1/2 teaspoon lemon pepper

1 pinch salt and pepper to taste

2 tablespoons olive oil

Directions

Preheat the oven to 400 degrees F (200 degrees C).

Place the cut sweet potatoes into a microwave-safe dish with

the water. Cook on in the microwave for 5 minutes on full

power. Drain off liquid, and toss with Italian seasoning,

lemon pepper, salt, pepper, and olive oil. Arrange fries on a

baking sheet in a single layer.

Bake for 30 minutes, turning once, or until fries are crispy on

the outside.

 

Kale Chips

Ingredients

1 bunch kale

1 tablespoon olive oil

1 teaspoon seasoned salt

Directions

Preheat an oven to 350 degrees F (175 degrees C).

Line a non insulated cookie sheet with

parchment paper.

With a knife or kitchen shears carefully remove the

leaves from the thick stems and tear into bite

size pieces. Wash and thoroughly dry kale with

a salad spinner. Drizzle kale with olive oil and

sprinkle with seasoning salt.

Bake until the edges brown but are not burnt, 10 to

15 minutes.

 

 

BREAKFAST RECIPES

Breakfast Fruit Salad

2 oranges, cut into small bits

1 banana, sliced

1 Tbs. dried ground coconut

Mix banana and oranges in a small bowl. Sprinkle with

coconut. 10 minutes preparation time. Makes 1 serving.

 

Fruit Salad

2 fresh peaches, peeled and sliced (frozen if fresh is

unavailable)

1 large apple, peeled and diced large

1 large pear, peeled and diced large

1 kiwi, peeled and sliced

¼ cantaloupe, cubed

2 cups watermelon, cubed

1 banana, sliced

¼ tsp. salt

¼ tsp. freshly ground pepper

½ tsp. ground cardamom

¼ tsp. ground ginger

Carefully combine all ingredients in a large bowl. Refrigerate

for one hour. 1½ hours preparation time. Makes 6 servings.

 

SOUP RECIPES

Fennel Leek Soup

1 fresh fennel bulb, trimmed

10 cups water

2 leeks, sliced down the center and well rinsed

1½ cups carrots, peeled and coarsely chopped

4 cups sweet potatoes, coarsely chopped

½ tsp. dried thyme

½ tsp. fennel seeds

1½ tsp. salt (or to taste)

2 Tbs. olive oil

2 cups spinach, rinsed and stemmed

2 Tbs. fresh dill, chopped

1 Tbs. fresh lemon juice

Freshly ground black pepper, to taste

Thinly sliced radishes, for garnish

Remove any tough outer layers from the fennel bulb, setting

the tender inner bulb aside. Rinse the outer layers well and

place in a large pot with the water. Cut off the dark green

tops of the leeks and rinse well to remove any hidden sand.

Add to the pot, along with the carrots, about ½ of the

potatoes, the thyme, the fennel seeds, and salt. Bring to a

boil and then lower the heat. Simmer, covered, for about 45

minutes. Meanwhile, cut the fennel bulb in half and slice

thinly. Remove the root ends from the leeks and peel off the

outermost layer. Chop the white and most tender green

parts. In a large soup pot, sauté the fennel and leeks in the

olive oil until tender, about 10 to 15 minutes. Strain the

prepared stock and add to the fennel and leeks. Add the rest

of the potatoes and simmer until soft, about 15 minutes. Stir

in the spinach, dill, lemon juice and salt to taste. Puree in

batches in blender until smooth and silky. Add salt and

pepper to taste and finish with a few floating radish slices.

1½ hours preparation time. Makes 8 servings.

 

Quick Homemade Beef Soup

Leftover pot roast (or any cut of precooked meat)

6 cups natural beef broth

½ Tb. extra virgin olive oil (or butter)

Celery, chopped to desired amount

¼ cup chopped onion

1 garlic clove, minced

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 olive oil. Add

beef, broth, and seasonings to pot. Slow cook for at least half

an hour. Just before finished cooking, add kale, Swiss chard,

or spinach. Best if prepared the night before. 45 minutes

preparation time. Makes 4 servings.

 

Lentil Soup

1 lb. lentils

2 Tbs. butter

¼ cup carrots, chopped

¼ cup onions, chopped

¼ cup celery, chopped

1 can diced tomatoes

2 quarts organic chicken broth

Salt, pepper, thyme, and oregano to taste

Sauté onions, carrots, and celery in butter 6 to 7 minutes.

Add the remaining ingredients and cook over stove 30-45

minutes or until tender. 55 minutes preparation time.

Makes 8 servings.

 

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 Tbs. dried dill weed

1 container organic vegetable broth

1 container organic beef or chicken broth

2 cups oven roasted plum tomatoes with juices, diced

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 are 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 taste with pepper. Let simmer for at

least 30 minutes. Approximately 5 minutes before serving,

add the lacinato kale. 45 minutes preparation time. Makes 8

servings.

 

Chicken Soup

2 chicken breasts, halved, on the bone, skinned

2 quarts organic 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 taste

Salt and pepper to taste

Kale, spinach, or Swiss chard, torn into pieces

Combine first seven ingredients and simmer for 1½ to 2

hours. Remove bones from chicken and discard. Season to

taste. Add your choice of greens 5 to 10 minutes before

serving. 2¼ hours preparation time. Makes 6 servings.

 

Hearty Turkey Soup

serving size

6-8

Ingredients

2 quarts turkey stock or broth

1 turkey carcass, meat removed(or turkey breast with bone

in) 1 whole carrot, 1 carrot sliced 1 whole stalk celery, 1 stalk

diced 1 onion, peeled and halved, 1 onion peeled and diced 2

bay leaves 3 cups turkey meat (light and dark), diced 2

tablespoons olive oil 2 garlic cloves, peeled and chopped 3

cups leftover vegetables, diced (sweet potatoes, parsnips,

carrots, green beans) 1 tablespoon chopped fresh sage creme

fraiche, for garnish (optional) not on detox.

preparation

1. In a large stock pot, add the turkey broth, turkey carcass,

whole carrot, whole celery stock, halved onion and one bay

leaf. Bring to a boil and simmer for about 1 1/2 hours.

2. Remove the large bones and carcass from the broth. Strain

the mixture through a fine mesh sieve or colander. Discard

the solids and reserve broth hot.

3. In a separate large soup pot, heat the olive oil. Add the

garlic and cook until translucent. Add the cut carrot, celery

and onion and cook over medium-low heat until all are

softened, about 8 minutes.

4. Add the turkey broth, the chopped sage and the remaining

bay leaf to the soup pot. Bring to a simmer. Once simmering,

add in the leftover vegetables and diced turkey meat. Bring it

back up to a simmer and cook for 5 minutes. Turn off the

heat, cover and allow to steam for about 8 minutes or until

all the leftover vegetables are softened. Serve with a dollop of

creme fraiche if desired.

 

Fresh Tomato and Avocado soup

Keep this soup well chilled, but not so much that the chill

dulls its flavors.

servings 4

Ingredients 1 pound tomatoes, chopped (about 4

tomatoes) 1/4 cup chopped red onion 1/4 cup chopped

seedless cucumber 1/4 cup chopped red bell pepper 1 clove

garlic, chopped 2 tablespoons extra-virgin olive oil 1

tablespoon red-wine vinegar 3/4 teaspoon salt 1/2 teaspoon

cumin 1/8 teaspoon cayenne pepper 2 avocados, diced

(about 2 cups)

Preparation Combine all ingredients except avocado in a

large bowl. Mash lightly with a potato masher, stir in 1 cup

water, cover, and chill for at least 1 hour or up to 6. Stir in

the avocado and serve immediately.

Nutritional information (based on individual

servings) Calories: 255 Total Fat: 23 g Saturated Fat:

g Cholesterol: mg Sodium: 457 mg Carbohydrates: 15

g Fiber: 6 g Protein: 3 g

 

MAIN DISH SEAFOOD RECIPES

Cajun Salmon

8 ounces wild salmon filets

2 tsp. ground cumin

2 tsp. ground coriander

2 tsp. Cajun spices

2 tsp. oregano

Butter to brush the pan.

Preheat a frying pan and brush with butter. Combine the

spices for the salmon in a small bowl. Turn the salmon filets

in the spices, covering all sides. Place the salmon fillets (skin

side under) in the hot frying pan. Fry for 4 minutes before

turning over and frying for another 3 minutes or until done.

20 minutes preparation time. Makes 2 servings.

 

Flounder Almandine

1 lb. flounder filets

3 Tbs. butter

2 Tbs. water

2 Tbs. lemon juice, freshly squeezed

¼ tsp. Salt

Freshly grated pepper, to taste

2 Tbs. fresh parsley, minced

Preheat oven to 450 degrees. Melt butter in shallow baking

dish in oven. Remove baking dish from oven and add water,

lemon juice, salt, and pepper. Arrange fish in baking dish;

flip to coat with butter mixture. Bake in oven 10 minutes per

side, or until fish flakes easily with fork. Remove fish from

pan. Stir parsley into butter mixture. Spoon mixture over

fish to serve. 25 minutes preparation time. Makes 4

servings.

 

Garlic Tilapia

1½ lbs. tilapia filets

4 cloves garlic, thinly sliced

3 Tbs. butter

Salt and pepper to taste

Lemons, for serving

Parsley, chopped (to garnish)

Season tilapia filets with salt and pepper. Heat butter in a

skillet over medium heat. Put filets in first, and when they

start to turn color a bit (after 1 to 2 minutes) add garlic

slices. Continue cooking about 4 minutes or so, and then flip

filets. Sauté until cooked through, and fish flakes easily with

a fork. (This will depend entirely on the thickness of your

filets, so you will need to watch them carefully.) The garlic

should turn a dark golden brown. Serve with freshly

squeezed lemon juice and garnish with chopped parsley. 20

minutes preparation time. Makes 2-4 servings.

 

Mediterranean Salmon

2 tomatoes, seeded and coarsely chopped

3 Tbs. olive oil

1 Tbs. red wine vinegar

½ cup Nicoise olives, pitted and coarsely chopped

¼ cup red onions, chopped

2 Tbs. capers, drained

¾ tsp. salt, divided

4 (6 ounces) salmon filets

1/3 cup fresh basil, loosely packed and thinly sliced

Combine tomatoes, 2 Tbs. olive oil, red wine vinegar, olives,

onion, capers, ½ tsp. salt, and ½ tsp. pepper. Set aside.

Brush both sides of the salmon with the remaining olive oil.

Sprinkle with remaining salt and pepper. Heat a large nonstick

skillet over medium-high heat. Sauté salmon 3-4

minutes per side or until cooked through. Add basil to

reserved tomato mixture. Serve with salmon. 16 minutes

preparation time. Makes 4 servings.

 

Garden Tilapia

4 tilapia filets

1 tsp. Old Bay Seasoning

1 tsp. garlic powder

1 onion, sliced

4 cups spinach leaves

10 baby carrots

1/8 cup green onions, chopped

1/8 green peppers, diced

1 zucchini, sliced

1 tsp. dried dill weed

1 Tbs. butter

1 yam, sliced in ¼ inch slices, pre-cooked

Salt and pepper to taste

Pre-heat oven to 350 degrees. Line a jelly roll pan with foil.

Spray with cooking spray. Place filets on foil covered pan

and sprinkle with Old Bay Seasoning and garlic powder. Lay

onion slices, sliced zucchini, sliced yam, spinach leaves, baby

carrots, green onions, green peppers, and any other

vegetables you may like over the filets. Sprinkle with dill

weed. Divide the butter into quarters and place the dots

randomly over the dish. Cover tightly with foil. Bake for

approximately 30 minutes. 1 hour preparation time. Makes

2-4 servings.

 

Salmon with Tomatoes and Rosemary

4 ¼-lb. salmon filets

Salt and pepper, to taste

4 tsp. olive oil

1 tsp. lemon juice

16 slices lemon

4 sprigs rosemary

24 cherry tomatoes, halved

Preheat the over to 475 degrees. Cut 4 12-inch-long of

parchment paper. Rub each fillet with salt, pepper, 1 tsp. oil,

and ¼ teaspoon lemon juice. For each packet, put 2 lemon

slices in the center of the foil, top with salmon, a rosemary

sprig, and 2 more lemon slices; surround with 12 tomato

halves. Draw up the sides of the foil or parchment and seal

the packets well—leaving room around the ingredients so

they can steam. Put packets on a baking sheet. Bake 12 to 15

minutes, or until the salmon is cooked. Spoon into soup

plates and serve immediately. 40 minutes preparation time.

Makes 4 servings.

 

Fish Rub

½ tsp. salt

1/8 tsp. curry powder

¼ tsp. paprika

1/8 tsp. black pepper

A pinch or two or ground red pepper

¼ tsp. garlic, minced

¼ tsp. onion powder

1 lemon, juiced

Mix all ingredients well. Rub onto fish (salmon, halibut,

tilapia, etc.) Bake, broil, or grill until done. Sprinkle with

lemon juice. 20 minutes preparation time. Makes 2-3

servings.

Alternative: Put dabs of butter and dill weed sprinkled over

fish and cook.

 

Fish Creole

1 Tbs. 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

2½ Tbs. fresh parsley or 2½ tsp. dried parsley

¼ tsp. rosemary, chopped

4 cups oven roasted plum tomatoes with juices, diced

1½ pounds fish filets (tilapia, sole, etc., preferably wild vs.

farm raised)

2 cups cooked short grain brown rice

In 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 filets which have been cut

into small pieces. Simmer till cooked through,

approximately 10 to 12 minutes. Remove the bay leaf and

serve with brown rice. 50 minutes preparation time. Makes

3-4 servings.

 

Garlic Salmon Filets

2 salmon filets, skinned

2 garlic cloves, minced or pressed

1/3 cup extra virgin olive oil

Combine olive oil and garlic. Marinade salmon fillets for 10

minutes. Broil or sauté to desired doneness. Preparation

time 30 minutes. Makes 2 servings.

 

Salmon with Mustard Dill Sauce

1½ lbs. salmon filet, cut into 4 pieces, with skin and bones

removed

2 medium garlic cloves, pressed

1 Tbs. Dijon mustard

1 + 2 Tbs. fresh lemon juice

¼ cup chicken broth

1 tsp. honey

1 tsp. fresh dill, chopped

Salt and white pepper, to taste

Press garlic ad let sit for 5 minutes. Prepare the rest of the

ingredients for the sauce. Preheat broiler on high and place

an all stainless steel skillet (be sure the handle is also

stainless) under the heat for about 10 minutes to get it very

hot. Rub the salmon with 1 Tbs. lemon juice, salt, and

pepper. Using a hot pad, pull pan away from heat and place

salmon on hot pan. Return to broiler. It will be done very

quickly (about 7 minutes for each inch of thickness). Add

garlic to a stainless steel skillet and stir for half a minute.

Add mustard and whisk in 2 Tbs. lemon juice, broth, honey,

salt, and pepper. Cook on high heat for a minute to reduce

slightly and add dill. Pour over salmon and serve. 15

minutes preparation time. Makes 4 servings.

 

Salmon with Mint Salsa

1½ lbs. salmon, skin and bones removed, and cut into 4

pieces

2 tsp. fresh lemon juice

Salt and pepper to taste

Salsa:

1 Tbs. fresh mint, finely chopped

1 Tbs. fresh cilantro, finely chopped

1 Tbs. scallion, finely minced

1 tsp. fresh ginger, finely minced

1 medium ripe tomato, seeds and excess pulp removed, diced

into ¼ inch pieces

3 medium cloves garlic, pressed

2 Tbs. extra virgin olive oil

3 Tbs. fresh lemon juice

Salt and white pepper, to taste

Preheat broiler on high and place a stainless steel skillet

(with stainless steel handle) under the heat for about 10

minutes to get it very hot. Chop garlic and let sit for 5

minutes. Rub salmon with 2 tsp. lemon juice, salt and

pepper. Using a hot pad, pull out the pan and place salmon

in pan. Return to broiler. It will cook rapidly (usually 7

minutes for each inch of thickness). Mix together salsa

ingredients in a bowl, and set aside. Serve on top of broiled

salmon. 30 minutes preparation time. Makes 4 servings.

 

MAIN DISH FOWL RECIPES

Grilled Chicken with Cherries

½ cup chicken stock

1 cup fresh cherries, pitted

2 tsp. Balsamic vinegar

1 tsp. raw honey (optional)

2 Tbs. butter

2 boneless, skinless chicken breasts

Salt and pepper to taste

In a small saucepan combine chicken stock, cherries,

vinegar, and blue agave, and bring to a boil. Reduce heat

and simmer until cherries soften, about 5 to 7 minutes.

While glaze is simmering, season chicken with salt and

pepper, and grill until done. To serve, spoon cherry glaze on

place, place chicken breast in the middle and drizzle with

more glaze. 1 hour preparation time. Makes 4 servings.

 

Chicken Rub

½ tsp. salt

¼ tsp. rosemary, crushed

¼ tsp. paprika

1/8 tsp. black pepper

¼ tsp. garlic, pressed

¼ tsp. onion powder

1 boneless, skinless, halved chicken breast

Combine all ingredients in small bowl and mix well. Rub

onto chicken. Bake, broil, or grill until done. 35 minutes

preparation time. Makes 4 servings.

 

Chicken Cacciatore

½ cup plus 2 Tbs. extra virgin olive oil

2 garlic cloves, pressed

2 Tbs. 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

4 boneless, skinless, halved chicken breasts

Coarse black pepper

Kosher salt

2 thinly sliced and seeded Italian cubanelle green peppers

1 medium red onion, thinly sliced

1 28-ounce can fire roasted, diced or crushed tomatoes,

lightly drained

Handful flat-leaf Italian parsley, chopped

Heat heavy bottomed pan on stove on high. For marinade,

in a large bowl, combine balsamic vinegar, crushed red

pepper flakes, and 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 one side of the chicken with salt and

pepper. Season the caps of mushrooms with pepper only

until done cooking, then add salt. Place both mushroom and

chicken season side down in pan. Place a heavy skillet on the

mushroom caps to cook quickly, approximately 3-4 minutes

per side until dark, tender, and cooked. While chicken and

mushrooms cook, add 1Tb. Olive oil into another hot skillet.

Add garlic, pepper, onions 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 the sauce mixture and

serve immediately. 45 minutes preparation time. Makes 4

servings.

 

Stir Fried Chicken

2 full boneless, skinless chicken breasts, sliced into strips

2 Tb. grated, fresh ginger

2 garlic cloves, minced

3 tsp. sesame oil to coat the pan

2 medium onion, sliced or diced

2-3 cups any combination of chopped vegetables (bok choy,

celery, broccoli florets, Napa cabbage, etc.)

1 cup sliced shiitake mushrooms

1 red bell pepper, cut into strips

2 cups cooked short grain brown rice (optional)

Heat oil in wok or large skillet over high heat. Once heated,

add garlic, ginger, and chicken, stir constantly until lightly

browned or chicken cooked through. Add all vegetables and

cook for 3-4 minutes—maintain crispness. Add tamari.

Cook an additional minute. Serve with long grain brown

rice. 45 minutes preparation time. Makes 4 servings.

 

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 free range chicken broth

2 tsp. arrowroot (corn starch post purification)

½ tsp lemon peel

1 Tb. lemon juice

1 Tbs. butter

Preheat broiler. Brush broiler pan with small amount of

olive oil. Season both sides of chicken with thyme, pepper,

and 1/8 tsp salt. Place chicken on broiler pay about 2-3

inches from the heat for 5 minutes per side (or until 160

degrees at the 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 on platter with chicken. Combine corn starch and

broth in a cup. Stir until dissolved. If on purification, reduce

broth to glaze on stovetop. In the same skillet, whisk

together the corn starch mixture, lemon peel, and lemon

juice and bring to a boil over high heat, stirring constantly.

Cook 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. 35 minutes

preparation time. Makes 4 servings.

 

Moroccan Chicken

12 oz. grilled chicken, cubed

2 cups brown rice, cooked

1 cup chicken broth

10 pieces sun dried tomatoes, chopped

2 medium tomatoes, chopped

1 medium onion, chopped

2 cloves garlic, finely chopped

1 can organic green peas, drained

1/3 cup coconut milk

1 bay leaf

4 cardamom pods

Dash of cinnamon

Dash of turmeric

Dash of chili powder

1 tsp. salt

1 tsp. ground coriander

Fry the onions and garlic in the olive oil in a large skillet.

Cook until browned. Add chopped tomatoes. Stir until

tomatoes are liquid and add broth. Bring to a boil. Add

spices. Slowly stir in coconut milk, 1 Tbs. at a time. Add

cooked chicken, sun dried tomatoes, and peas. Stir in

cooked brown rice and simmer for a few minutes. Remove

from heat and fluff with fork. Cover and let sit for a few

minutes before serving. 25 minutes preparation time.

Makes 4 servings.

 

Curried Chicken with Peppers and Peas

2 skinless and boneless chicken cutlets

12 red onion slices, cut thin and halved

½ red bell pepper, diced

1 cup peas, fresh or frozen

4 tsp. olive oil

1 tsp. curry powder

Salt and pepper, to taste

Preheat oven to 400 degrees. Cut 4 12-inch-long pieces of

nonstick aluminum foil or parchment paper. Cut the chicken

into long strips, then cut the strips in half. Mix all the

ingredients together and spoon equal amounts onto the

center of each piece of foil or paper. Draw up the sides and

seal the packets well—leaving room around the ingredients

so that they can steam. Put packets on a baking sheet. Bake

for 17 to 20 minutes, or until the chicken is cooked. Spoon

onto soup plates and serve immediately. 40 minutes

preparation time. Makes 4 servings.

 

Chicken with Sweet and Sour Sauce

8 skinless chicken breasts

1 cup fresh orange juice

1 cup fresh lemon juice

1 cup vinegar

2 Tbs. fresh ginger, peeled and minced

2 Tbs. fresh garlic, peeled and minced

½ tsp. red chili pepper flakes

3 Tbs. extra virgin olive oil

2 cups chicken stock

Trim chicken breasts and pound lightly with small prong side

of a meat hammer. Combine remaining ingredients (except

olive oil and chicken stock) in a saucepan and bring to a boil.

Reduce heat and simmer for several minutes. Allow to cool

and stir in olive oil. Marinate the chicken breasts in this

mixture for several hours or overnight. Remove from

marinade and broil, about 7 minutes per side. Keep warm on

a heated platter in the over while making sauce. Place

marinade and stock in a saucepan and boil vigorously until

sauce is reduced by half. To serve, slice the chicken breasts

across the grain, arrange on individual plates and spoon

sauce over. 30 minutes preparation time. Makes 8 servings.

 

VEGETABLE MAIN DISH RECIPES

Asian Fusion Salad

1 head red leaf lettuce

1 cup snow peas

1 large cucumber

1 sweet red bell pepper

1½ cups bean sprouts

2 carrots

2 Tbs. balsamic vinegar

1 tsp. sesame oil

½ tsp. Thai chili paste (or other chili sauce)

½ cup bottled salad dressing of your choice (e.g., Annie’s

sesame shitake, lemon tahini, cilantro lime, etc.)

Wash and tear the lettuce into bite-sized pieces. Drain

thoroughly and place in a large salad bowl. Trim the tips

from the snow peas and cut on a diagonal into 1-inch slices.

Peel the cucumber and julienne (cut into thin, narrow slices 1

to 2 inches long). Cut the red pepper in half and remove the

seeds and pith. Cut into thin slices and then cut the slices

diagonally into thirds. Rinse and drain the bean sprouts.

Julienne the carrots and blanch them in submerging them in

boiling water for 3 to 4 minutes. Rinse with cold water and

drain. Add the snow peas, cucumber, red pepper, bean

sprouts, and carrots to the salad and make an indentation in

the center of the salad. Stir together the vinegar, soy sauce,

sesame oil, and chili paste. Pour over the salad and toss.

Serve with salad dressing of your choice on the side. 30

minutes preparation time. Makes 8 servings.

 

Asparagus Curry

2 tsp. green curry paste

½ tsp. salt

1 14-oz. can coconut milk

1 large onion, sliced

14 oz. water or light vegetable broth

2 cubed sweet potatoes, blanched in boiling water for 5 min.

1 cup peas, fresh or frozen

2 cups asparagus, cut into ½ inch pieces

Squeeze of fresh lime juice

¼ cup small basil leaves

In a large thick bottomed pot over medium heat, whisk the

curry paste with the salt and a small splash of the coconut

milk. Simmer for just a minute. Add the onion and sauté

until it softens. Add the rest of the coconut milk and broth

and simmer for another five minutes. Taste and adjust

spices for flavor. Stir in the potatoes and just before serving,

the peas and asparagus. Simmer for a few minutes, just long

enough for the vegetables to cook. Finish the pot with a

squeeze of lime juice and basil leaves. 25 minutes

preparation time. Makes 4 servings.

 

Mediterranean Collard Greens

1 bunch collard greens, chopped (about 8 cups)

1 Tbs. lemon juice

1 balsamic vinegar

1 medium cloves garlic, pressed

Extra virgin olive oil, to taste

Salt and black pepper, to taste

Press garlic and let sit for 5 to 10 minutes; bring lightly salted

water to a boil in a steamer with a tight fitting lid. Separate

the stems from the greens by folding in half and cutting

along side of the stem, or pulling out stem. Roughly chop the

greens. Add collard greens to steamer basket and steam

covered for about 5 minutes, or until tender. Toss with rest

of ingredients and place on a plate and cut more finely before

serving. 15 minutes preparation time. Makes 4 servings.

 

Parsley and Celery Pilaf

1 Tbs. butter

1½ cups parsnip, peeled and chopped

1/3 cup celery, sliced ¼ inch thick

¼ onions, diced

1 ½ cups uncooked organic brown rice

¼ cup water

½ tsp. sea salt

3/8-1/2 tsp. dried thyme

1/8 tsp. fresh ground black pepper

3 cups organic chicken broth or vegetable broth

Heat the butter in a large saucepan over medium heat. Add

parsnip, celery, and onions, and cook 4 minutes, stirring

occasionally. Do not let the vegetables brown. Add cooked

rice and the next 5 ingredients (rice through broth), and

bring to a boil. Cover, reduce heat, and simmer 10 minutes.

(Consult the package of your brown rice for exact cooking

time.) Stir in water chestnuts. 35 minutes preparation time.

Makes 6 servings.

Brown Rice and Lentils

1 Tbs. butter

1 large onion, diced

½ green pepper, diced

½ cup organic brown rice, uncooked

½ cup lentils, uncooked

1½ tsp. cumin

½ tsp. coriander

¼ tsp. turmeric

¼ tsp. hot sauce (or to taste)

2 cups chicken or vegetable broth

Sauté onions with butter in medium saucepan until

translucent. Add green pepper, sauté for 3 minutes. Add

rice; sauté 2 more minutes. Add lentils, spices, hot sauce,

and broth. Cover and bring to boil; simmer 35-40 minutes,

or until water is mostly absorbed. 55 minutes preparation

time. Makes 3 servings.

 

Vegetable Angel Hair “Pasta”

3 zucchini

16 oz. cherry tomatoes

½ small white onion

A few fresh basil leaves

2 cloves garlic

1 red, orange, or yellow bell pepper

2 tsp. dried Italian spices

Salt and pepper to taste

A little olive oil

Use a spiral slicer to cut zucchini into angel hair like strands.

Place all items in a good processor or blender, and chop to a

“chunky” consistency. Don’t puree the mixture. Pour sauce

into a bowl and allow to set for 30 minutes to allow sauce to

thicken. Pour over pasta. 45 minutes preparation time.

Makes 4 servings.

 

Lentil Stuffed Peppers

1 cup Lentils

4 bell peppers

1 Tbs. butter

1 cup chopped onions

1 Tbs. chili powder

1 tsp. ground cumin

1 tsp. dried basil

½ tsp. dried oregano

1 Tbs. wine vinegar

2 ½ cups cooked organic brown rice

1 pinch sea salt

1 medium ripe tomato, chopped

Prepare the beans as directed. Cut peppers in half

lengthwise and remove seeds, then steam cut side down over

½ inch boiling water until nearly tender, about 9 minutes.

Rinse with cold water, then drain and set aside. Preheat over

to 350 degrees. Heat butter in a skillet over medium heat,

sauté the onion until translucent and soft, then add the chili,

cumin, basil, oregano, beans and vinegar, mixing well. Stir

in the rice, salt, and tomato, and remove from heat. Fill

peppers with bean mixture and place on a shallow baking

dish. Bake covered for 15 minutes or until tender. Serve

immediately. Red Lentil load is a recommended

accompaniment as well as a fresh salsa and a mixed greens

salad. 35 minutes preparation time. Makes 8 servings.

 

Vegetable Brown Rice Risotto

1 cup organic brown rice

2 medium yellow squash, julienned

½ red onion, diced

1 medium carrot, grated

1 Tbs. tomato paste

3 garlic cloves

4 asparagus spears, chopped in fours

1 cup mushrooms, raw

1 pinch sea salt

1 cup water

Cook brown rice separately. Heat garlic and onions in pot

until soft. Add carrots and tomato paste and stir. Add all

vegetables, and water. Cook until soft. Add seasonings and

stir. Mix into brown rice, and stir. 35 minutes preparation

time. Makes 2 servings.

 

Mushroom Oven Rice

1 cup uncooked long grain brown rice

¼ cup butter

½ cup finely chopped celery

½ cup finely chopped onions

1 cup sliced fresh mushrooms

1 (14½ ounce) can chicken broth

1/3 cup water

1 Tbs. parsley flakes

Preheat oven to 350 degrees. In a large skillet, sauté the rice

in butter for 2 minutes or until golden brown. Add celery

and onion; cook and stir for 2 minutes. Add mushrooms;

cook and stir until the celery is tender. Pour into a greased

1½ quart casserole dish. Stir in the broth, water, soy sauce,

and parsley. Cover and bake for 45-50 minutes or until

liquid is absorbed and rice is tender. 1 hour and 35 minutes

preparation time. Makes 4 servings.

 

Spinach Stir Fry

2 cups chopped fresh spinach

1½ cups chopped Portobello mushrooms

¼ cup chopped fresh basil

½ chopped onions

2 garlic cloves, crushed

2 balsamic vinegar

2 Tbs. butter

Salt and pepper to taste

In a large frying pan, place the butter and the onions, cook

on medium heat until translucent. Add garlic, basil, salt and

pepper. Cook 2 minutes and add remaining ingredients.

Cook 5-10 minutes more. Serve with rice. 30 minutes

preparation time. Makes 4 servings.

 

Crock Pot Layered Dinner

4 sweet potatoes, sliced

1 large onion, sliced

2 carrots, sliced

1 green pepper, sliced

1 zucchini, sliced

1 cup frozen/fresh broccoli crowns

1 cup frozen/fresh cauliflower crowns

Sauce:

2½ cups tomato sauce

1 tsp. ground thyme

1 tsp. dried mustard

1 tsp. dried basil

2 tsp. chili powder

½ tsp. ground cinnamon

1/8 tsp. ground sage

2 Tbs. parsley flakes

Layer vegetables in crock pot in order given. Mix together

ingredients for sauce and pour over vegetables. Cook 6

hours on high. 6½ hours preparation time. Makes six

servings.

 

Carrot Curry

1 lb. carrots, peeled and cut into sticks

2 Tbs. butter

2 Tbs. extra virgin olive oil

1 tsp. mustard seeds

2 tsp. ground cumin

2 tsp. ground coriander

2 tsp. turmeric

1 tsp. fenugreek seeds

1 tsp. dried dill

Pinch cayenne pepper

2 medium onions, sliced

2 red bell peppers, julienned

3-4 cups chicken stock

Grated rind of 1 orange

1 Tbs. freshly grated ginger

2 Tbs. arrowroot mixed with 2 Tbs. water

2 cups spinach leaves, chopped

Sea salt

Melt butter and olive oil in a large pot. Sauté spices for

several minutes, stirring constantly. Add onion and sauté

until soft. Add peppers and carrots and sauté a few minutes

more. Add stock, ginger, and orange rind and bring to a

boil. Reduce to simmer, uncovered, until liquid is partially

evaporated and carrots and peppers are soft. Spoonful by

spoonful, add arrowroot mixture until desired thickness is

obtained. Season to taste. Stir in spinach and simmer

another minute more. 40 minutes preparation time. Makes

6-8 servings.

 

Eggplant Curry

2 large eggplants

2 medium onions, peeled and chopped

2 tsp. fenugreek seeds

1 tsp. ground coriander

1 tsp. ground cumin

1 tsp. turmeric

¼ tsp. cayenne pepper

1 tsp. freshly grated ginger

4 tomatoes, peeled, seeded, and chopped

¼ cup cilantro, chopped

½ cup extra virgin olive oil

To peel tomatoes, bring a pan of water to a boil. Using a

slotted spoon, dip tomatoes in one at a time for about 5

seconds each. The skin will peel off easily. Peel the eggplant

and cut into ½-inch cubes. Place in a bowl and toss with a

generous spoonful of fine sea salt. Let stand, covered, about

1 hour. Rinse in a colander and pat cubes dry with paper

towels. Sauté eggplant cubes in batches in olive oil and

transfer to a rectangular Pyrex baking dish. Sauté the onions

and spices in olive oil until onions are tender. Add

remaining ingredients to onions except chopped cilantro.

Simmer a few minutes, stirring, until well mixed. Add to

casserole and mix well. Bake, uncovered, at 350 degrees

about 1 hour. Garnish with chopped cilantro. 2½ hours

preparation time. Makes 6 servings.

 

Stir-Fried Tomatoes and Eggplant

1 Tb. Organic Extra Virgin Olive Oil

1 medium sized eggplant, peeled and diced

1 medium onion, diced

1 celery stalk, thinly sliced

1 28 ounce can of organic diced tomatoes with juice

2 Tbs. 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. Makes two servings.

 

Vegetarian Moussaka

1 large eggplant

½ tsp. salt

3 Tbs. butter

1 onion, chopped

3 garlic cloves, chopped

½ red pepper, chopped

½ yellow pepper, chopped

½ green pepper, chopped

1 tsp. paprika

¼ tsp. hot paprika (or squirt of something spicy)

1 egg, beaten

¼ cup tomato paste

Peel and cube eggplant. Rinse well and place in pot of water

with ¼ tsp. salt. Simmer until tender, 15 minutes. While the

eggplant is cooking, sauté the onion, garlic and peppers in 1

Tbs. butter till just starting to brown. Drain the eggplant in a

strainer and mash it with a potato masher to make a mush

and drain excess water. Place eggplant in pan with peppers.

Add 1 Tbs. butter, tomato paste, and seasonings. Remove

from heat and let cool slightly. Add egg. Oil a Pyrex dish

with remaining 1 Tbs. of butter. Place eggplant mixture in it.

Bake for 45 minutes at 350 degrees or microwave on high for

about 12 minutes. 1½ hours preparation time. Makes 6-8

servings.

 

Portobello Salad with spicy mustard dressing

Serving size

12

ingredients 2 medium grapefruit 2 medium heads Belgian

endive 1 tablespoon balsamic vinegar 1 tablespoon Dijon

mustard 2 teaspoons drained capers 1/2 teaspoon raw

honey 1/2 teaspoon salt 1/4 cup olive oil 1 pound mixed baby

greens or mixed salad greens (about 24 cups loosely packed)

preparation

1. With knife, cut peel from both grapefruit. Holding

grapefruit, 1 at a time, over small bowl to catch juice, cut

sections from grapefruit between membrane. Place

grapefruit sections on plate. Cut endives lengthwise into

matchstick-thin strips.

3. Add salad greens, grapefruit sections, and endive to

dressing in bowl; toss to coat.

2. In large serving bowl, combine balsamic vinegar, Dijon

mustard, capers, sugar, salt, and 2 tablespoons grapefruit

juice (reserve any remaining grapefruit juice for another

use). With wire whisk or fork, slowly beat in olive oil until

mixture thickens slightly.

Nutritional information (based on individual

servings) Calories: 65 Total Fat: 5 g Saturated Fat:

g Cholesterol: 0 mg Sodium: 175 mg Carbohydrates: g Fiber:

g Protein: g

 

SIDE DISH RECIPES

Ratatouille

2 large eggplants

1 zucchini, cut lengthwise and thinly sliced

1 green pepper, seeded and cut into strips

2 onions, peeled and sliced

4 tomatoes, peeled, seeded and chopped

4 cloves garlic, peeled and mashed

1 tsp. dried thyme

¾ cup extra virgin olive oil

There are two secrets to a good ratatouille: One is to sauté

all the vegetables separately; the second is to bake your

casserole in a shallow open pan so that most of the liquid

evaporates. Peel and cube eggplant, place in a bowl and toss

with a generous spoonful of fine sea salt. Let stand, covered,

about 1 hour. Rinse in a colander and pat cubes dry with

paper towels. Sauté eggplant cubes in batches in several

tablespoons olive oil. Remove with slotted spoon to an oiled

rectangular Pyrex baking dish. Peel tomatoes by scalding in

hot water. Sauté zucchini, pepper, onions, and tomatoes in

succession, adding more olive oil as necessary and removing

to casserole. Add mashed garlic and thyme to casserole. Mix

well and bake, uncovered, at 350 degrees for a least 1 hour.

Ratatouille often tastes better reheated the next day.

2½ hours preparation time. Makes 8 servings.

 

Acorn ( baked)

serving 4

Ingredients 2 medium acorn squash

3 tablespoons butter 2 small onions, thinly sliced 2 cloves

garlic, peeled and minced 1 teaspoon ground coriander 1/2

teaspoon freshly grated nutmeg 1/2 teaspoon salt 1/4

teaspoon freshly ground pepper

Preparation

1. Preheat oven to 375 degrees F.

2. Cut the squashes in half length-wise and remove the seeds

and membranes. Roast them, cut side up, on a baking sheet

for 50 minutes or until flesh is tender. Reserve warm.

3. Meanwhile, in a large skillet over medium heat, melt the

butter. Saute the onions until they begin to caramelize at the

edges, about 10 minutes. Add in the garlic, coriander, and

nutmeg and cook until the garlic is tender. Season with salt

and pepper and fill the squash halves with the mixture. Serve

warm.

 

Roasted Brussels sprouts

Serving size 6

Ingredients 1 pound baby carrots, scrubbed, stem trimmed

1 pound Brussels sprouts, ends trimmed and halved 1 1/2

cups pearl onions (fresh, peeled or frozen, thawed and

drained) 3 garlic cloves, crushed 2 tablespoons olive

oil Kosher salt and pepper

Preparation 1. Preheat oven to 400 degrees F. Combine

carrots, Brussels sprouts, onions, garlic, rosemary and olive

oil; the pan should be just large enough to hold the

vegetables in one layer.

2. Roast in upper center of oven, stirring or shaking the pan

periodically through roasting, until vegetables are brown

tender, about 30 to 40 minutes total. Season with salt and

pepper, and toss or stir to combine. Drizzle with extra-virgin

olive oil if desired.

 

Red Cabbage with Orange

1 medium red cabbage, shredded

1 small onion, peeled and chopped

Grated rind of 2 oranges

2 tsp of stevia

Juice of 2 oranges, strained

1 tsp. sea salt

1 clove garlic, peeled and finely chopped

3 Tbs. raw wine vinegar

4 Tbs. butter

Combine onion, orange, rind, orange juice, garlic, salt,

honey, and vinegar. Pour over the cabbage and toss well.

Marinate overnight, tossing occasionally. Melt butter in a

large saucepan or frying pan. Add cabbage mixture and

bring to a simmer. Reduce heat, cover and cook gently for

about 1 hour, uncovered, until cabbage is tender and liquid

has evaporated. 1½ hours preparation time. Makes 6

servings.

 

Onion Compote

6 large onions, peeled and thinly sliced

4 Tbs. butter

2 Tbs. extra virgin olive oil

In a heavy skillet, cook onion in butter and olive oil on low

heat for 1 hour or more, stirring occasionally. Onions will

turn light brown and develop a caramel taste. 1½ hours

preparation time. Makes 6 servings.

 

Carrots Vichy

1 lb. carrots

Water

2 Tsp stevia

4 Tbs. butter

Sea salt

Peel carrots and slice into rounds. Cover with water and

bring to a boil. Add butter and honey. Boil uncovered,

skimming frequently, until liquid is reduced to almost

nothing and carrots are well coated. You may want to add a

tablespoon or two more of butter at the end. Season to

taste. 20 minutes preparation time. Makes 4 servings.

 

Lacinato (Kale)

1bunch lacinato (This is a flatter, milder flavored, darker

green leaf than curly Kale.)

1 cup chicken broth

1 clove garlic, minced

Butter to taste

Cut the lacinato into strips, width-wise. Steam in broth for 3

minutes. Serve immediately. 12 minutes preparation time.

Makes 4 servings.

 

Sautéed Spinach with Garlic

2 Tbs. Olive oil

4 cloves garlic, thinly sliced lengthwise

2 lbs. fresh spinach, washed and leaves damp

Salt and freshly ground black pepper to taste

In a large sauté pan heat olive oil over medium heat. Add

garlic, and cook until golden brown, 2 to 3 minutes. Using a

slotted spoon, transfer garlic to paper towels; reserve.

Discard oil. Place some olive oil in pan, and heat over

medium heat. Coarsely chop spinach and stalks. Working in

batches, add damp spinach to the pan. Cover and cook until

spinach just begins to wilt, 4 to 5 minutes. Transfer the

cooked spinach to a metal bowl, and cook remaining

spinach. Season with salt and pepper. Sprinkle reserved

garlic over spinach, and serve warm. 20 minutes

preparation time. Makes 4 servings.

 

Mashed Cauliflower

1 head cauliflower

3 ounces unsweetened organic brown rice milk

¼ tsp. white pepper

½ tsp. kosher salt

2 garlic cloves, minced

Paprika to taste

Preheat over to 350 degrees. Cut cauliflower into florets or

even size. Drop into boiling salted water and cook for about

15 minutes. Put rice milk in blender, add cooked cauliflower

and garlic and blend until creamy. Add salt and pepper to

taste. Pour into one quart greased casserole dish. Top with a

light sprinkle of paprika and bake for about 20 minutes or

until bubbly and hot. 35 minutes preparation time. Makes 6

servings.

 

Glazed Pearl Onions

30 pearl onions, peeled

1 Tbs. butter

1 Tbs. extra virgin olive oil

½ cup beef stock

Pinch of sea salt

Remove ends of onions and plunge briefly into boiling

water. Skins will come off easily. Mix honey with stock and

heat until honey is dissolved. Place onions, butter, oil honey

mixture, and salt in a skillet large enough to accommodate

the onions in one layer.

Bring the mixture to a boil, cover and cook a few minutes

until the onions begin to soften. Remove lid from pan and

continue cooking, stirring frequently, until liquid has

evaporated and the onions become coated with glaze.

 

Swiss Chard

1 bunch Swiss chard

½ cup water

2 cloves garlic

Juice and zest of one lemon

3 Tbs. butter

Wash leaves thoroughly. Cut width-wise into strips. Saute

garlic in butter. Add lemon juice and zest. Add water, bring

to a boil. Add swiss chard and steam for 3 minutes. (This has

a very mild zippy flavor, almost spinach-like, taste.) 6

minutes preparation time. Makes 4 servings.

 

Dr. Steph’s Famous Guacamole

2 avocados

2 cloves of fresh garlic

Juice of 1 lime, freshly squeezed

1 Tbs. fresh basil

Salt and pepper to taste

Mix all ingredients into a food processor and blend until

smooth.

5 minutes preparation time. Makes 3 servings.

 

Salsa

2 large diced tomatoes

2 scallions, thinly chopped

1 garlic clove, minced

1 Tbs. chopped cilantro

1 Tbs. extra virgin olive oil

2 tsp. fresh lime juice

Combine all ingredients in a bowl and let sit for a few

minutes before serving. Great as a topping on fish.

15 minutes preparation time. Makes 4 servings.

 

Beets

1 bunch beets

1 inch Water

Wash beets thoroughly and cut the leaves off, leaving about 2

to 3 inches of the stems. Leave the root on to avoid excess

loss of nutrients. Place beets in a steamer and fill water just

to where it touches the beets. Steam for approximately 20

minutes for a medium to small beet. More time is required

for larger beets. Test with fork for tenderness. Raw beets

can be grated on a salad; they are very sweet. Use the beet

leaves as salad greens

25 minutes preparation time. Makes 6 to 8 servings.

 

Winter Root Medley

4 parsnips, peeled and cut into sticks

4 turnips, peeled and cut into quarters

1 rutabaga, peeled and cut into chunks

3 Tbs. butter

3 Tbs. extra virgin olive oil

In a heavy skillet, sauté vegetables in butter and olive oil

until tender and golden brown. 30 minutes preparation

time. Makes 4 servings.

 

Peppers and Onions

2 medium onions, peeled and thinly sliced

2 red peppers, seeded and sliced into strips

2 Tbs. butter

2 Tbs. extra virgin olive oil

½ tsp. dried fine herbs

2 cloves garlic, peeled and crushed

½ cup finely shredded basil leaves

Sea salt and pepper, to taste

Sauté onions and peppers gently in butter and olive oil for

about 45 minutes until soft. Add herbs, crushed garlic, and

basil, and cook another few minutes, stirring constantly. The

consistency should be like marmalade. Season to taste. 1

hour preparation time. Makes 4 servings.

 

Sweet Potato Dollars

3-4 sweet potatoes

3 Tbs. melted butter

3 Tbs. extra virgin olive oil

Sea salt, to taste

Peel potatoes and slice crosswise at ¼-inch intervals into

“dollars.” Brush two cookie sheets with mixture of butter

and olive oil. Arrange the dollars in one layer and brush with

the remaining butter ad oil. Season lightly with sea salt.

Bake about 45 minutes at 350 degrees. 1 hour preparation

time. Makes 4 servings.

 

Glazed Turnips

2 lbs. turnips, peeled and quartered

4 Tbs. butter

1 cup beef stock

1 tablespoon parsley, finely minced

Plunge turnips into boiling salted water for 3 to 5 minutes.

Drain and pat dry. Sauté in butter until lightly browned.

Add stock and boil down until turnips are coated with liquid

has almost completely evaporated. Sprinkle with parsley and

serve. 20 minutes preparation time. Makes 6 servings.

 

Burdock and Carrots

1 bunch burdock, julienned

1 bunch carrots, julienned

1-2 Tbs. sesame seed oil

Peel burdock and carrots, then slice julienne-style. Sauté

burdock and carrots in oil until tender. 35 minutes

preparation time. Makes 6 servings.

 

Red Cabbage, Dutch Style

1 medium red cabbage, shredded

1 bay leaf

½ tsp. cloves

½ tsp. sea salt

1 tsp. stevia

¼ tsp. cinnamon

1 cup water

2 apples, peeled and quartered

1 Tbs. butter

1 Tbs. raw wine vinegar

Rinse cabbage and place in a heavy pan. In a small pan, mix

bay leaf, cloves, salt, honey, and cinnamon with water and

bring to a boil. Pour over the cabbage and cook gently about

20 minutes. Add the apple and cook another 10 minutes.

Remove cabbage with a slotted spoon to a serving dish and

toss with butter and vinegar. 45 minutes preparation time.

Makes 6 servings.

 

Sautéed Asparagus with Garlic

1 small bunch asparagus

2 garlic cloves, minced

2 Tbs. olive oil

Water, for blanching

Rinse and cut bottoms off stalks. Blanch in boiling water for

2 minutes. Heat olive oil in pan and add garlic and

asparagus. Heat on medium until garlic is golden brown.

Serve immediately. 10 minutes preparation time. Makes 4

servings.

 

Sautéed Zucchini and Red Pepper

2 sweet red peppers, sliced into 1 inch strips

2 zucchini, medium, sliced into 1 inch strips

1 garlic clove, minced

1 Tbs. 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. 15

minutes preparation time. Makes 4 servings.

 

Broccoli with Garlic

1 head broccoli, cut into florets

2 garlic cloves, minced

1 Tb. Extra virgin olive oil

Steam broccoli florets for 2 minutes in large pan over salted

boiling water. Drain. Heat oil in pan, add broccoli florets

and garlic. Cook until garlic is golden brown. 10 minutes

preparation time. Makes 4 servings.

 

Spaghetti Squash

1 large spaghetti squash

Salt and pepper to taste

Preheat over to 350 degrees. Cut spaghetti squash lengthwise

in half. Place on baking sheet and bake 25 to 30

minutes, or until tender. Remove from oven and shred the

squash with a fork. Serve with Primavera vegetables or

Marinara sauce. 35 minutes preparation time. Makes 4

servings.

 

Primavera Vegetables

2 zucchini, medium, sliced

2 celery stalks, 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

1½ cups broccoli florets, fresh or frozen

2 Tbs. olive oil

4 garlic cloves, sliced

¾ cup fresh basil leaves or 3 Tbs. dried

1 cup flat leaf Italian parsley, slightly chopped

2 cups oven roasted plum tomatoes with juices, diced

Salt and pepper to taste

Parmesan cheese (sprinkle sparingly)

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 tomatoes. Cover and

reduce heat to medium high for 2 to 3 minutes. Remove

from heat and sprinkle with Parmesan cheese. Serve on top

of fish, chicken, or cooked and shredded spaghetti squash.

35 minutes preparation time. Makes 4 servings.

 

Garlic-Chili Roasted Broccoli

1 large head of broccoli, cut into thin, long spears

¼ cup extra virgin olive oil

6 cloves garlic, finely chopped

1 Tb. Chili powder

1 Tb. grill seasoning blend or grill creations

Preheat oven to 425 degrees. 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

minutes. 25 minutes preparation time. Makes 4 servings.

 

Cajun Crudités

1 package baby carrots

½ European cucumber, seeded and thinly sliced on an angle

into ovals

3 small celery stalks, cut into ¾ inch pieces

½ green pepper, seeded and cut into thin strips

1 lime, juiced

2 tsp. chili powder

3-4 drops hot sauce or sprinkle with cayenne pepper

Salt to taste

Arrange sliced vegetables on a platter. Squeeze lime juice

over them and season with salt, chili powder, cayenne, or hot

sauce. 15 minutes preparation time. Makes 4 servings.

 

Roasted Sweet Potatoes

4-5 medium sweet potatoes, peeled and cut into large pieces

2 sweet onions, cut into one-inch pieces

1½ Tbs. extra virgin olive oil

¾ tsp. garlic pepper blend

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. 45

minutes preparation time. Makes 4 servings.

 

Coleslaw

1 cup shredded red cabbage

1 cup shredded green cabbage

1 carrot, shredded

¼ cup onion, finely chopped

1 lemon, juice of

1 tsp. salt

1 garlic clove, minced

1 tsp. paprika

1/3 cup olive oil

3 Tbs. apple cider vinegar

Mix all ingredients together in a large bowl and serve.

25 minutes preparation time. Makes 4 servings.

 

Taboulleh

2 cups curly parsley, chopped

2 cups flat leaf Italian parsley, chopped

¾ cup finely chopped tomatoes

¾ cup finely chopped cucumber

½ cup finely chopped celery

1 Tbs. pine nuts (leave out for purification)

2 Tbs. fresh lemon juice

2 Tbs. olive oil

1 tsp. salt

Pinch of fresh ground pepper

Combine the parsley, tomatoes, cucumber, celery, 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. Preferably,

use a food processor to mix all ingredients into a finely

chopped mixture.

15 minutes preparation time. Makes 4 servings.

 

Tomato Cups

6 medium tomatoes

½ small cucumber

2 stalks celery, thinly sliced

½ medium red onion or 2 scallions, chopped

½ cup fresh parsley

1 Tbs. fresh mint (optional)

1 clove garlic, minced

½ cup sunflower seeds (leave out for purification)

1 Tbs. lemon juice

1 Tbs. olive oil

Sea salt, to taste

Cut tomatoes in half and scoop out centers. Add tomato pulp

to the other ingredients and finely chop everything. Mix ell

and fill tomato halves.

15 minutes preparation time. Makes 12 cups.

 

Baby Bok Choy, Snap Peas & Garlic

32 snap peas

12 baby white onions, peeled and halved

2 baby bok choy, quartered

1 clove garlic, very thinly sliced

4 tsp. olive oil

4 sprigs mint

2 tsp. grated orange zest

Salt and pepper, to taste.

Preheat the over to 400 degrees. Cut 4 12-inch-long pieces

of nonstick foil. Mix all the ingredients together and spoon

equal amounts onto the center of each piece of foil or

parchment paper. Draw up the sides of the foil and seal the

packets well; leave room around the ingredients so they can

steam. Put packets on a baking sheet. Bake 15 minutes or

until the bok choy is tender. Serve immediately. 30 minutes

preparation time. Makes 4 servings.

 

Lettuce Wraps

Oriental Lettuce Wraps

Dice small or grate: carrots, celery, broccoli stalks,

mushrooms, or any variety of vegetable that you prefer. Toss

with 1 tsp. balsamic vinegar. Add fresh bean sprouts and

toss. Spoon vegetables into fresh, washed lettuce leaves of

your choice, preferably leaf lettuce. Roll cabbage style. 30

minutes preparation time. Makes 4 servings.

Greek Lettuce Wraps

Dice small: tomatoes, cucumbers, onion, and minced garlic.

Toss with extra virgin olive oil, and a little lemon juice; add

fresh chopped basil or any herbs that you prefer. Spoon

vegetables into fresh, washed lettuce leaves, and add a few

olives. Add feta cheese post purification. Roll cabbage style.

30 minutes preparation time. Makes 4 servings.

 

African Broccoli

4½ cups small broccoli florets

2½ cups small cauliflower florets

1½ cups sliced carrots

1 Tbs. olive oil

1 tsp. salt

1 tsp. cumin

½ tsp. ground coriander

½ tsp. nutmeg

½ tsp. crushed red pepper flakes (or to taste)

2 Tbs. cider vinegar

1 Tsp. agave nectar

½ cup green onions, thinly sliced

Steam the broccoli, cauliflower, and carrots until cooked but

still crisp. Rinse under cold water. In a small skillet over

medium heat, combine the canola oil, salt, ginger, cumin,

coriander, nutmeg, and red pepper flakes. Cook for 2

minutes, until lightly browned. Stir constantly. In a large

bowl, combine the spice mixture, vegan sour cream, vinegar,

and agave nectar. Add the broccoli mixture and toss to coat.

Stir in the green onions and serve immediately.

20 minutes preparation time. Makes 6 servings.

 

SAUCES

Marinara Sauce

2 Tbs. olive oil

3 garlic cloves, minced

1 medium onion, finely chopped

4 cups oven roasted plum tomatoes with juices, diced

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; add remaining ingredients. Stir

occasionally and reduce heat to simmer for 10-15 minutes.

Serve over pasta, chicken, or fish. 30 minutes preparation

time. Makes 4 servings.

 

SALAD RECIPES

Mango Coconut Cucumber Salad

1 cucumber, peeled, seeded, and diced

1 mango, peeled and diced

1-2 Tbs. lime juice

1-2 Tbs. lemon juice

½ tsp. chili peppers, minced

1 small red pepper, minced

1 Tbs. dried shredded coconut, unsweetened

Mix everything in a bowl. Chill for 15-20 minutes before

serving. Works very well with Brazilian, Thai, or Indian

dishes. 10 minutes preparation time. Makes 6 servings.

 

Fresh Spinach and Avocado Salad

1 large avocado

1 lime, juice of

8 ounces fresh baby spinach leaves

4 ounces cherry tomatoes

4 scallions, sliced

½ cucumber, cut into chunks

2 ounces radishes, sliced

Herbs, sprigs to garnish

Cut the avocado in half, remove the pit, and strip off the

skin. Cut the flesh into slices. Transfer to a plate, drizzle

with the lime juice and set aside. Wash and dry the spinach

leaves. Put into mixing bowl. Cut the larger cherry tomatoes

in half, and add all the tomatoes to the mixing bowl, with the

scallions, cucumbers, and sliced radishes. Add avocados,

add your dressing, and toss. 30 minutes preparation time.

Makes 2 servings.

 

Tomato and Onion Salad

1 box plum tomatoes, wedged

1 red onion, thinly sliced (or chopped scallions)

Combine with basic vinaigrette dressing and marinade at

least 15 minutes at room temperature before serving.

Preparation time 20 minutes. Makes 4 servings.

 

Greek Salad

1 head romaine lettuce, torn into bite-size pieces

1 cucumber, peeled, seeded, and sliced

1 small red onion, thinly sliced

1 red bell pepper, seeded and cut into thin strips

2 tomatoes, cut into thin wedges

10 fresh mint leaves, finely chopped

15-16 kalamata olives

4-5 mild peperoncini peppers, whole

Sea salt

Freshly ground pepper

Combine salad ingredients in salad bowl, add your dressing

and toss.

15 minutes preparation time. Makes 4 servings.

 

Raspberry Salad

4 Tbs. Extra virgin olive oil

2 Tbs. raspberry puree, use frozen with no sugar

2 Tbs. raspberry vinegar

½ tsp. sale

¼ tsp. pepper

1 12 ounce package gourmet salad greens

1½ cups fresh raspberries

To make the dressing, in a small bowl, whisk the olive oil,

raspberry puree, raspberry vinegar, salt, and pepper

together. In a serving bowl, toss the salad greens, and

raspberries together. Pour the dressing over the salad, toss

to coat. 20 minutes preparation time. Makes 4 servings.

 

Strawberry Spinach Salad

¼ cup sliced almonds, toasted (leave out)

1½ cups strawberries, hulled and quartered

½ cup cucumbers, sliced and cut in half

¼ cup red onions, sliced into thin wedges

1 6 ounce package baby spinach

Preheat oven to 350 degrees. Spread almonds in a single

layer over bottom of small pan. Bake 10-12 minutes or until

lightly toasted. Remove from oven; cool almonds in pan.

Meanwhile, hull strawberries into quarters. Score cucumber

lengthwise, remove seeds. Slice cucumber and cut slices in

half. Slice onion into thin wedges. Place spinach in large

serving bowl, add strawberries, cucumber, and onion. Whisk

dressing you are using and pour over salad, gently tossing to

coat. Sprinkle with almonds. Serve immediately. 22

minutes preparation time. Makes 4 servings.

 

Chicken, Tuna, or Red Salmon Salad

1- 6 ounces of cooked tuna, 1 cooked chicken breast.

½ stalk celery, chopped in fine pieces

1 Tb. onion, finely chopped (or green onion)

3 Tbs. Olive oil (enough to just moisten)

NOTE: When using chicken, add ¼ to ½ tsp. dill weed.

Mix all ingredients together thoroughly. Serve on pieces of

lettuce leaves. 15 minutes preparation time. Makes 2

servings.

 

Caesar Salad

¼ to 1/3 cup extra virgin olive oil

½ tsp. anchovy paste

1 tsp. Dijon mustard

2-3 drops Worcestershire sauce (optional) not on detox

1 garlic clove, minced

¼ tsp ground pepper

1 Tb. lemon juice

Grated parmesan cheese (post purification)

Romaine lettuce, torn into 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. 20 minutes preparation time.

Makes 4 servings.

 

Puttanes Salad

4 ripe tomatoes (or plum tomatoes), seeded and chopped

½ red onion, chopped

3 Tbs. 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 to taste

Combine first 7 ingredients in a bowl. Drizzle just enough

olive oil to lightly coat salad, approximately 1-2 Tbs.

Sprinkle in basil, salt, and pepper, and toss again to mix

thoroughly. Adjust seasoning to taste. 20 minutes

preparation time. Makes 4 servings.

 

Tuna Salad

1 6-ounces of freshly cooked tuna

1-2 tsp. red onions, finely chopped

3 Tbs. fresh parsley, finely chopped

1 Tb. freshly squeezed lemon juice

3 Tbs. olive oil

1 celery stalk, finely sliced

Mix all ingredients thoroughly and serve on lettuce leaves

with wedges of tomato. Or mix with mayonnaise, if

preferred. 15 minutes preparation time. Makes 4 servings.

 

Baby-greens salad with grapefruit dressing

serving size

12

ingredients 2 medium grapefruit 2 medium heads Belgian

endive 1 tablespoon balsamic vinegar 1 tablespoon Dijon

mustard 2 teaspoons drained capers 1/2 teaspoon sugar 1/2

teaspoon salt 1/4 cup olive oil 1 pound mixed baby greens or

mixed salad greens (about 24 cups loosely packed)

Preparation 1. With knife, cut peel from both grapefruit.

Holding grapefruit, 1 at a time, over small bowl to catch

juice, cut sections from grapefruit between membrane. Place

grapefruit sections on plate. Cut endives lengthwise into

matchstick-thin strips.

3. Add salad greens, grapefruit sections, and endive to

dressing in bowl; toss to coat.

2. In large serving bowl, combine balsamic vinegar, Dijon

mustard, capers, sugar, salt, and 2 tablespoons grapefruit

juice (reserve any remaining grapefruit juice for another

use). With wire whisk or fork, slowly beat in olive oil until

mixture thickens slightly.

Nutritional informations (based on individual

servings) Calories: 65 Total Fat: 5 g Saturated Fat:

g Cholesterol: 0 mg Sodium: 175 mg Carbohydrates: g Fiber:

g Protein: g

 

Kale, Chickpea and Tomato salad

Servings 12

cook time 30 mins.

total time 35 mins.

Ingredients 2 15-ounce cans chickpeas, drained and rinsed

(or about 3 1/2 cups cooked dried chickpeas) 1 garlic clove,

smashed 1/4 cup lemon juice 1 teaspoon salt 1/4 cup olive

oil 8 cups chopped kale, loosely packed 1/2 teaspoon freshground

black pepper 4 small tomatoes, seeded and chopped

Preperation 1. Place the chickpeas, garlic, 2 cups water,

lemon juice, and 3/4 teaspoon salt in a medium saucepan

and bring to a boil. Reduce heat and simmer for 20 minutes.

Drain and set aside.

2. Heat 2 tablespoons olive oil in a medium skillet over

medium-high heat. Add the kale, pepper, and remaining salt,

cook until kale is wilted and tender -- about 6 minutes.

3. Toss the drained beans, cooked kale, tomatoes and

remaining olive oil together in a medium bowl. Serve warm

or at room temperature.

 

Mache and Pea-shoot salad with Chervil vinaigrette

dressing

Serving size 4

Ingredients For the salad: 2 cups fresh mâche 2 cups pea

shoots 2 whole tomatoes, sliced 3 leeks 1/4 pound Maitake

mushrooms 3-4 Tokyo turnips, peeled 1/4 cup olive oil Salt

and black pepper, to taste

For the dressing: 1/2 bunch chervil, finely chopped 1/4 cup

olive oil 1/4 cup grapeseed oil 2 tablespoons white wine

vinegar 1 tablespoon fresh squeezed lemon juice salt and

freshly ground black pepper

Preperation 1. Make the dressing. In a medium bowl, whisk

together oils, lemon and vinegar. Add chopped chervil.

Season with salt and pepper to desired taste. Cover, and chill

for one hour.

2. Warm grill or pre-heat oven to 375 degrees F. Using only

the white portion of the leeks, cut the leeks lengthwise in

half. Brush the leeks and maitake mushrooms with olive oil.

Lightly season with salt and pepper. If using a grill, place the

leeks and mushrooms on a sheet of aluminum foil. Grill on

each side for about 1-2 minutes until tender. Remove and set

aside. If roasting in the oven, place seasoned leeks and

mushrooms on a baking tray. Cook on each side for 5

minutes. (Note: Mushrooms tend to cook faster than leeks,

so please exercise caution and remove them when just

slightly tender. If overcooked, they will lose consistency and

flavor.) Remove from grill or oven and set aside.

3. Julienne the turnips or thinly slice using a mandolin. Set

aside.

4. Place a 1/4 cup each of mâche and pea shoots on plate.

Garnish with the tomatoes, leeks, maitake mushrooms and

turnips. Dress with the chervil vinaigrette.

 

Alice Walter's Lentil salad

Serving size 4

Ingredients 1 cup lentils (French green lentils or black

Beluga lentils are the best varieties to use for lentil salads

because they have lots of flavor and they hold their shape

when cooked.) 1 tablespoon red wine vinegar Salt Freshground

black pepper 3 tablespoons extra-virgin olive oil 1/4

cup thinly sliced scallions or 3 tablespoons finely diced

shallot 3 tablespoons chopped parsley

Preparations 1. Sort and rinse the lentils. Cover with water

by 3 inches and bring to a boil. Turn down to a simmer and

cook until tender all the way through (adding more water if

necessary), about 30 minutes. Drain and reserve 1/2 cup of

the cooking liquid.

2. Toss the lentils with the red wine vinegar, salt, and freshground

black pepper. Let sit for 5 minutes. Taste and add

more salt and vinegar if needed.

3. Add the extra-virgin olive oil, scallions or shallot, and

parsley. Stir to combine. If the lentils seem dry and are hard

to stir, loosen them with a bit of the reserved cooking liquid.

Variations Add 1/2 cup diced cucumber.

Dice very fine 1/4 cup each of carrot, celery, and onion. Cook

until tender in a couple spoonfuls of olive oil. Cool and stir

into the salad in place of the scallions or shallots.

Garnish with 1/2 cup crumbled goat or feta cheese.

Toast and crush 1/2 teaspoon cumin seeds and add to the

salad. Substitute cilantro for the parsley.

Dice 1/4 cup flavorful sweet peppers, season with salt, and

let stand to soften. Stir in with the scallions or shallots.

 

Avocado and Papaya salad with lime dressing

Serve this salad as an accompaniment to fresh crab or lobster

or to start a meal. The avocado will color if it sits too long, so

be sure to prepare the dressing first.

Servings 4

Total time 20

Ingredients 2 limes, juiced 1 tablespoon local honey (

remember honey is used only in recipes not in any other part

of the purification program) 1/4 teaspoon salt 1/4 teaspoon

freshly cracked black pepper 4 cups mixed baby lettuce

greens 2 papayas 2 avocados

Preparations 1. Combine the lime juice, honey, salt and

pepper; blend until smooth.

2. Peel the papayas and cut them in half. Using a spoon,

remove the seeds; discard seeds.

3. Slice the papaya halves into thin wedges. Cut the avocados

in half and remove the pits. Slice the flesh into thin strips.

4. Arrange the fruit slices on salad plates, alternating

between papaya and avocado.

5. Combine the greens and dressing in a bowl and toss well to

coat.

6. Mound a portion of the greens in the center of each plate.

Drizzle with a few drops of dressing.

Nutritional information (Based on individual

servings) Calories: 251 Total Fat: 4 g Cholesterol: 0

mg Sodium: 166 mg Carbohydrates: 30 g Protein: 4 g

 

Tomato, Cucumber, Melon salad

Servings 6

Ingredients 2 large red tomatoes, cut into 1-inch wedges

(about 2 cups) 2 pounds melon, cut into 1/2- by 2 1/2-inch

wedges 1 cucumber, peeled, seeded, and cut into 1/2-inch

wedges 1/2 small red onion, thinly sliced (about 1/4 cup) 3

tablespoons red-wine vinegar 2 tablespoons extra-virgin

olive oil 1 teaspoon salt 1/4 teaspoon fresh-ground

pepper 1/4 cup fresh basil leaves, sliced

Preparations

Make the salad: Gently toss tomatoes, melon, cucumber, and

onion together in a large bowl and set aside. Combine

vinegar, oil, salt, and pepper in a small bowl. Pour

vinaigrette over the melon mixture and toss to combine.

Cover and refrigerate for up to 2 hours. Sprinkle with basil

and serve.

Nutritional information (based on individual

servings) Calories: 100 Total Fat: 5 g Saturated Fat:

g Cholesterol: 0 mg Sodium: 364 mg Carbohydrates: 13

g Fiber: 1 g Protein: 1 g

 

Rebecca's Fiesta Salad with Citrus Dressing:

1 head broccoli

1 head cauliflower

1/2 med. head of purple cabbage

2 red bell peppers

2 yellow or orange bell peppers

1/2 red onion

1 - 2 mangos

1 - 2 pear

Cut all veggies and fruit into small pieces and toss together in

large bowl with the dressing; see below. It makes quite a bit

and can eaten over a couple days. (The lime juice keeps the

fruit nice.) The colors are gorgeous and makes for a yummy

combo.

Dressing:

1/2 cup olive oil (expeller-pressed)

2 - 3 T red wine vinegar

juice of 1 lime

juice of 1 orange

 

SALAD DRESSING RECIPES

Basic Vinaigrette Dressing

½ cup extra virgin olive oil

3 Tbs. apple cider vinegar

1 tsp. oregano

½ tsp. salt

1/8 tsp. pepper

Mix in a container and refrigerate. Let it sit out a few

minutes before using and shake well. 10 minutes

preparation time. Makes 4 servings.

 

Dijon Olive Oil Dressing

½ cup extra virgin olive oil

6 Tbs. balsamic vinegar or lemon juice

6 Tbs. water

1 tsp. Dijon mustard

1/8 tsp. oregano

1 garlic clove, minced

Salt and pepper, to taste

Combine all ingredients into an air tight jar and shake

vigorously to blend. Or use blender. 10 minutes preparation

time. Makes 4 servings.

 

Greek Salad Dressing

1/3 cup extra virgin olive oil

1 tsp. tried oregano

1 tsp. minced garlic

1 Tbs. red wine vinegar

1 Tbs. fresh lemon juice

Salt and pepper to taste

Wisk together the olive oil, oregano, garlic, wine vinegar, and

lemon juice in a small bowl. Season to taste with salt and

pepper. Toss with salad.

15 minutes preparation time. Makes 4 servings.

 

Garlic and Red Wine Vinegar Salad Dressing

2/3 cup extra virgin olive oil

1/3 cup red wine vinegar

1-2 cloves garlic, crushed

Salt and freshly ground pepper to taste

Place all ingredients in shaking jar; seal. Shake well. Pour

over greens. 10 minutes preparation time. Makes 2

servings.

 

Oliveau Salad Dressing

2 Cloves garlic, minced

2 Tbs. Dijon mustard

½ tsp. celery salt

1 dash sea salt

1 dash freshly ground pepper

2 Tbs. balsamic vinegar

1 Tbs. wine vinegar (or boutique vinegar)

½ cup extra virgin olive oil

Place minced garlic, mustard, celery salt, and sea salt and

pepper, and vinegars of choice in bowl. Very slowly whisk in

olive oil, until emulsified (thick and creamy). Place in glass

container. Can be refrigerated for 2 weeks and brought to

room temperature prior to dressing salad. 30 minutes

preparation time. Makes 6 servings.

 

Lemon Mint Dressing

2 cloves garlic, minced

½ cup fresh lemon juice

Salt to taste

Freshly ground black pepper

½ cup olive oil

2 Tbs. finely chopped fresh mint

Prepare the dressing in a small bowl, whisk together the

garlic, lemon juice, stevia, salt, and pepper. Slowly add the

olive oil, whisking until blended. Stir in the mint. Taste for

seasoning. 10 minutes preparation time. Makes 6 servings.

 

Spicy Salad Dressing

2/3 cup olive oil

1/3 cup vinegar

3 tsp. fresh squeezed lemon juice

Freshly ground black pepper

2 cloves garlic, minced

¼ tsp. dry mustard

1 dash Tabasco sauce

½ tsp. paprika

1 packet Stevia

¼ tsp basil leaves, crushed

¼ tsp. thyme, crushed

½ tsp. oregano, crushed

2 serrano peppers, minced

Blend all ingredients thoroughly. Chill. 10 minutes

preparation time. Makes 2 servings.

 

DESSERT RECIPES

Cinnamon Baked Apples

2 cooking apples

2 Tbs. raisins

1 Tb. blue agave

¼ tsp. cinnamon, ground

1 tsp. butter

Pre-heat over to 375 degrees. Core the apples and pare a

one-inch strip of skin from around the middle of each to

prevent splitting. Place the apples in two 10-ounce custard

cups. Pack the raisins into the apples. Mix the blue agave

and cinnamon, pour over the raisins and into the apples.

Top with butter. Bake for 30 minutes. 40 minutes

preparation time. Makes 2 servings.

 

Poached Pears with Blackberries

4 pears, peeled, but left whole

½ lemon, juice and zest of

8 ounces blackberries

1 1/3 cups water

1 ounce blue agave

Put the pears in a saucepan with the lemon zest and the

lemon juice. Add in half the blackberries and the water.

Heat until the mixture bubbles, then cover and cook gently

for 20 minutes or until the pears are tender. Flip the pears

over half way so they cook evenly on both sides. Lift the

pears from the cooking liquid and cool for a few minutes.

Slice each one in half and scoop out the cores with the tip of

a teaspoon. Tip the cooking liquid into a sieve set over a

bowl and rub it through leaving the seeds behind. Pour the

fruity syrup back into the saucepan, add the rest of the

blackberries and reheat gently for a minute to lightly cook

them. Pour the blackberry sauce over the pears.

45 minutes preparation time. Makes 4 servings.

 

Vanilla Poached Pears

4 large pears, halved, peeled, and cored

Water, to cover

1½ inches piece fresh vanilla beans

Cinnamon, ground

Mint sprigs, to garnish

Place the pears in a large saucepan and pour water in to

cover the pears. Add vanilla beans and bring the pears to a

simmer over medium heat. Simmer until tender, being

careful not to burn. Allow pears to cool, and then serve in

the center of a dessert place. Spoon sauce over the pears,

then sprinkle with cinnamon powder and garnish with a

sprig of mint. 30 minutes preparation time. Makes 4

servings.

 

best chiropractor Hudson NH, back pain Hudson NH, neck pain Hudson NH, headache relief Hudson NH, scoliosis Hudson NH, joint pain Hudson NH, muscle pain Hudson NH, whiplash Hudson NH, sports injury Hudson NH