|
By Donna DiMarco, CN, LNC.
I large head of Fennel, washed and remove the feathery tops
1 large Vidalia onion
3 tbs capers
2 tbs olive oil
Salt & pepper to taste
Slice the bulb and some of the stalks of the fennel into ¼ inch slices
Peel onion, cut in half and slice
Heat olive oil in skillet, when hot, add onions and fennel until soft
When almost completely cooked, add capers and mix
Add salt and pepper to taste
Serve warm
It makes a great side dish or topping to roasted meat or fowl. Mushrooms can be added
3-4 beets
¼ red onion slices very thin
2 tbs raw, unfiltered apple cider vinegar
½ tsp oregano
1/8 tsp black pepper
½ tsp sea salt
2 tbs olive oil
- Place washed beets in a pan of water- be sure they are thoroughly covered with water
Bring to a boil then reduce heat to a simmer- be sure water maintains a boil.
After about 30-45 minutes (depends on the size of the beets) stick a fork in to test if they are soft in the center. If so, remove from the stove and drain water out. Refill the pan with cold water to cool the beets and loosen their skins. When beets are cool enough to handle, gently remove the skin. It will come off easily.
Cut beets in half and slice each half to form manageable pieces.
Add olive oil and mix to coat beets
Then add salt, pepper, oregano and vinegar.
Top with sliced onions and mix well. Cover and refrigerate for at least 1 hour. The longer it sets the more flavorful it becomes. Serve chilled as a side dish.
- Bok Choy and Seafood Saute
1 medium Bok Choy, washed and sliced
½ medium onion sliced
¼ tsp fresh ginger grated or zested
¼ a fresh red pepper, chopped
½ tsp raw sugar or agave syrup
8 oz of fresh snow peas- left whole
1/8 of a head of fresh fennel, chopped finely
¼ tsp sesame seeds
1 clove of garlic, crushed and chopped finely
1/8 tsp of coriander
1 tbs rice vinegar
½ tsp sea salt
1/8 tsp of black pepper
3-4 washed and sliced shiitake mushroom
1 lb of sea scallops or shrimp
2 tbs coconut oil
Melt the coconut oil in a pan, when heated, sauté the onions, garlic, fennel, pepper and mushrooms. Add the spices, ginger zest and salt and pepper. Add the bok choy and sauté until all are softened. Stir in the rice vinegar and sesame seeds. When the veggies are tender, add the shrimp or scallops. Be careful not to over cook.
I serve it alone but it can be served with brown rice.
1 lb ground turkey
½ cup finely chopped onions
1 tbs prepared mustard
2 tbs ketchup
½ tsp sea salt
Pepper
1 ½ tbs finely chopped pickled ginger
1 tsp prepared horseradish
¼ cup of dry cream of buckwheat or cream or rice or oatbran
1 tbs olive oil
Mix all ingredients well. Place in a baking pan or tray and mold into a loaf
Bake at 325° for 1 hour or until brown.
- White Chicken Chili
3 lbs chicken breast, de-boned
2 onions
6 cloves garlic, minced
1 tbs cumin
1 tbs coriander
1 tbs olive oil
3 tbs fresh lime juice
¼ c cilantro minced
Salt & pepper
3 cups chicken broth
4 scallions, slices
2 poblano, 2 Anaheim peppers- 1-2 jalapenos optional. De-seeded and de-veined
2 cans white cannellini beans
Place oil in deep pot and heat well.
Salt & pepper the chicken breasts
Add chicken breasts and sear for 4 minutes. Turn over and sear for another 2 minutes.
Remove from pan
Chop in processor- onions, garlic and chili peppers. Add to hot pan that chicken was seared in.
Add cumin, coriander and 1 tbs sea salt and stir well to sauté.
Cover the pan and simmer for 10 minutes
Put 1 cup beans and 1 cup chicken broth to food processor and puree well to thicken chili.
Add remaining chicken broth to pot.
Add to pot with chicken breast so they can continue to cook for 20 minutes more.
Internal temp of chicken should be 160 degrees
Remove chicken again and allow to cool.
When cool to touch, shred by hand into small pieces and add back into the pot.
At this time add remaining beans to pot.
Add lime juice, cilantro, scallions (and raw chili peppers if desired) Cook another 10 minutes.
Mix well and serve.
1 large head of cauliflower
2-3 tbs of butter
2 tbs dry onion flakes or finely chopped fresh onion
½ tsp salt and 1/8 tsp pepper
Steam cauliflower with onions- be sure no water is touching the cauliflower
Puree in food processor
Add butter, salt and pepper
-
Wild Alaskan Salmon Salad
1 can of salmon, drained and bones and skin removed.
2 stalks of organic celery chopped
¼ small red onion chopped finely
1 Tbs of pickled ginger chopped + a little liquid from the jar
2 Tbs of sunflower seeds (unsalted)
2 Tbs of dried cranberries
1 Tbs of safflower mayo
¼ tsp of dill weed
Salt & pepper to taste
Mix well and serve on celery sticks, millet toast or lettuce leaves
- Hearty Oatmeal
Never use instant or quick cook oatmeal since the processing raises the glycemic index.
To whatever amount you make, add accordingly:
Cinnamon powder
Vanilla
Flax seed
Nuts (walnuts or pecans) or even a spoon full of nut butter
Non-dairy milk like hemp, rice or almond
Stevia or agave syrup to sweeten to taste.
Top with fresh berries or other fresh fruit
- Kale & Carrot Soup
1 tbs. olive oil
1 onion diced
2 cloves of garlic
3 stalks of celery
4 shiitake mushrooms (fresh or dried)
1 small piece of ginger, grated
1 gallon of pure water
2 tbs of I Can’t Believe It’s Not Bouillon
1 tbs Bragg’s Liquid Aminos
1 tsp turmeric
1 tsp salt and black pepper to taste
4 organic potatoes cut into pieces
5 organic carrots cut into thick slices
1 bunch of fresh organic kale, wash and cut out the main vein in the center of each leaf
Dash of raw unfiltered apple cider vinegar (optional)
Place oil in large soup pot. Saute onions, garlic, celery, mushrooms and fresh ginger until tender. Add water and bring to a boil. Mix in vegetable boullion paste and seasonings. Add potatoes, carrots and kale. Reduce heat and simmer until tender.
- Hummus
1/3 cup tahini
1 cup cooked garbanzo beans (chick peas)
1 clove garlic (you may want less)
1 ½ tbs. tamari or Bragg’s Liquid Aminos
2 tbs. fresh squeezed lemon juice
Dash of paprika
Blend all ingredients in a food processor until smooth and creamy. Add water if it is too thick.
- Escarole and Bean Soup
1 tbs. olive oil
6 cloves of garlic minced
1 gallon of pure water
12 oz great northern beans, soaked overnight, rinsed and drained
1 head of green cabbage chopped
1 stalk of kombu (sea vegetable)
1 cup parsley chopped
1 tsp fennel seeds
8-10 leaves of fresh basil chopped
1 tsp crushed red pepper (optional)
2 large heads of escarole, washed carefully and chopped
1 tbs. Bragg’s Liquid Aminos
1 tbs. Celtic Sea salt
Black pepper to taste
Place oil in large soup pot, sauté garlic until tender. Add water and bring to a boil. Add beans, cabbage, kombu, parsley, fennel seeds, basil and red pepper. After it boils again, reduce heat and simmer uncovered for 90 minutes. Be sure to stir frequently. Add escarole, liquid aminos, salt and black pepper and continue cooking 1 hour more or until beans are tender.
- Kombu Carrots
1 tbs olive oil
3 thin carrots, sliced
1 tbs. tamari
1 strip of kombu, rinsed and soaked for 15 minutes, then cut into ½ inch strips
Heat oil in skillet and fry carrot slices until soft. Add tamari and kombu (include some of the water it was soaked in). Simmer for 15 minutes and serve.
- Oatmeal Flaxseed Muffins
2 cups of rolled oats
2 cups of oat bran
2 tsp. baking powder
2 eggs, beaten
1 cup apple juice
¼ cup maple syrup
3 tbs. flaxseed
4 apples, diced
1/3 cup dried cranberries
Chopped nuts (optional)
Combine dry ingredients. Combine wet ingredients in separate bowl. Mix both together with seeds and fruit. Pour into paper lined muffin tins. Preheat oven to 350 degrees
Bake for 25-30 minutes.
- Ginger-Honey Salmon
2 wild Alaskan Salmon steaks or fillet
Head of fresh ginger, grated
2 tbs. of raw, unfiltered honey
Juice from 1 fresh lemon- seeds removed
¼ tsp paprika
1 clove garlic, minced finely
Salt and pepper to taste
Mix well: lemon juice, honey, paprika, salt and pepper and garlic.
Place washed wild Alaskan Salmon steaks or fillet in a glass pan. Pour mixture over fish. Cover well and refrigerate over night. Grill or broil fish about 4-6 minutes each side, depending on cut and thickness or bake right in juice at 350 for 8-10 minutes. Drizzle more honey over fish when serving.
- Blueberry Blend
½ cup frozen organic blueberries (other fruit can be substituted)
¼ cup vanilla rice yogurt
¼ cup organic unfiltered apple juice
Blend until smooth
- Banana Mango Pudding
1/3 cup pure water
¼ cup basmatic rice
2 ripe mangos
2 large ripe bananas
1 tsp vanilla
1/8 tsp cinnamon
Bring water to a boil, add rice and cover. Simmer for 15 minutes and allow to cool to room temperature. Puree mango and banana and rice. Add vanilla and cinnamon. Chill and serve.
- Donna’s Rice & Beans
- Rice
1 cup organic short grain brown rice
Added to 2 cups of pure water.
Bring water to a boil. Add rice and stir in. When it begins to boil again, cover and simmer for 40 minutes. Remove from heat and let set for 10 minutes to absorb remaining water.
- Beans
1 can organic pinto beans, drained
1 tbs. organic butter
6 red pickled peppers and a tbs. of the vinegar it came in (I get them from the olive bar at Whole Foods)
4 oz sliced green olives
½ large onion, chopped
1 can sliced mushrooms
1/8 tsp. Cumin
½ Sea Salt (Celtic or Himalayan is best)
1/8 tsp. Pepper
1/4 tsp. Oregano
1/4 tsp. Basil
Melt butter in pan. Sauté onions in butter until soft. Add mushrooms, peppers, olives and spices.
Simmer 5 minutes. Serve over rice.
- Kohlrabi & Carrots
1 medium kohlrabi, chopped into 3/4 " cubes (about 2 cups)
4 large carrots, cut into chunks to match the size of the kohlrabi
1/4 teaspoon nutmeg
1 tablespoon butter (optional)
salt and pepper
Cover the Kohlrabi and carrots with lightly salted water and boil until
quite tender (about 15-20 minutes).
2. Drain.
3. Lightly mash, leave a lot of texture don't try to make them smooth
like mashed potatoes.
4. Add nutmeg and butter.
5. serve.
- Brazilian Quinoa with Artichoke Hearts
3 tbs olive oil
2 cups quinoa
2 onions chopped
2 cloves garlic minced
3 cups vegetable stock
1 tbs dill weed
Pinch of saffron
12 marinated artichoke hearts
1 cup pitted black olives (oil cured or kalamata)
1 large sweet red pepper diced
Salt & pepper to taste
Fresh parsley to garnish
½ cup chopped walnuts to garnish
Gently warm olive oil in a large skillet with a tight fitting cover. Sauté quinoa, onions, red pepper, and garlic for 2 minutes.
Bring vegetable stock to a boil. Add to quinoa mixture in skillet with dill and saffron. Cover skillet, lower heat and simmer for 10 minutes. Turn off heat and uncover.
Arrange artichoke hearts and olives on top. Cover skillet again and allow to sit another 10 minutes. Sprinkle with walnuts to serve.
Taken from Debra’s Natural Gourmet Cookbook by Debra Stark, page 121
Keats Publishing, New Canaan, Connecticut, 1997
- Quinoa with Pine Nuts and Apricots
2 cups pure water
1 cup quinoa
½ cup toasted pine nuts
1 tsp salt
1 tbs. fresh lemon juice
1 tsp paprika
1 tsp ground cumin
½ tsp ground coriander
2 tbs olive oil
¼ cup dried apricots, chopped coarsely
1 bunch scallions, thinly sliced
1 red bell pepper finely diced
In a medium sauce pan, bring water to boil. Stir in quinoa, cover pot and simmer for 10 minutes. Turn off heat and let quinoa remain in the covered pot for another 10 minutes so grain will absorb water.
Transfer quinoa to a salad bowl and fluff slightly with a fork every few minutes until grain cools.
Toast pine nuts in a dry skillet over moderate heat, stirring until nuts are golden brown, about 3 minutes. Set aside.
When quinoa is cooled, add remaining ingredients and toss until grain is coated.
Taken from Round the World Cooking at the Natural Gourmet by Debra Stark, page 155
Keats Publishing, New Canaan, Connecticut, 1994
- Haddock with Pine Nuts and Capers
¼ cup olive oil
4 pieces of fish, 6-8 oz. each
½ tsp salt
½ tsp pepper
1 red onion diced
¼ cup pine nuts
¼ cup drained capers
¼ cup lemon juice
¼ cup minced parsley
1 cup pitted French green olives
Gently warm olive oil in skillet. Sprinkle salt and pepper on fish and cook about 2 minutes per side. Transfer to plate and set aside.
Add onion to same skillet and sauté a few minutes. Add remaining ingredients to skillet and cook for another minute or two stirring frequently.
Return fish to skillet and gently spoon sautéed ingredients over pieces. Cook until fish is cooked through, about 2 minutes. Transfer to plates and drizzle sauce and juices over the top.
Taken from Debra’s Natural Gourmet Cookbook by Debra Stark, page 183
Keats Publishing, New Canaan, Connecticut, 1997
- Indonesian Rice Salad
Salad:
4 cups cooked, cooled Basmati or Wehani rice
½ cup raisins or dried cranberries
1 bunch scallions, sliced
½ cup sesame seeds
1- 4 oz. can sliced water chestnuts
1- 4 oz. can bamboo shoots
1 sweet green bell pepper
1 sweet orange or red pepper, chopped
4 stalks celery sliced
1 bunch parsley, minced
Dressing:
3 tbs olive oil
4 tbs Bragg’s Liquid Aminos
1 clove garlic, minced or ½ tsp garlic powder
½ tsp ginger
½ tsp black pepper
1 tsp toasted sesame oil
3 tbs rice vinegar or lemon juice
Place salad ingredients in a bowl. Whisk together dressing and pour over salad. Toss gently, until rice is well coated.
Taken from Round the World Cooking at the Natural Gourmet by Debra Stark, page 165
Keats Publishing, New Canaan, Connecticut, 1994
Modified by Donna
- Shiitake, Bean and Berry Soup
1 cup navy beans
½ cup grain berries (I used buckwheat-DD)
3-4 quarts water or vegetable stock
8 cloves of garlic, minced
1 bay leaf
Pinch of thyme and oregano
1 large potato, diced
¾ oz dried shiitake mushrooms (I dry my own-DD)
1 large parsnip, diced
2 carrots, sliced
2 stalks celery, sliced
1 strip of kombu, soaked and sliced into strips
1 tbs. dried parsley
Salt & pepper to taste
In a large soup kettle, place beans and berries with water or veggie broth. Bring to a boil and boil uncovered for 10 minutes to release the gases. Put remaining ingredients into the pot except the last two. Bring soup to a gentle boil. Reduce heat to low, cover pot and simmer for an hour and a half.
Taken from Debra’s Natural Gourmet Cookbook by Debra Stark, page 47
Keats Publishing, New Canaan, Connecticut, 1997
Modified by Donna
- Millet, Sweet Potato and Broccoli
2 cups water
1 cup millet
2 cups cubed sweet potato, steamed
2 cups broccoli florets, steamed
½ red onion, chopped, 2 stalks celery, sliced
1 cup cooked chick peas
Dressing:
3 tbs toasted sesame oil
3 tbs tamari soy sauce
2 tbs rice wine vinegar
Salt and pepper to taste
Whisk together
Bring 2 cups water to boil and stir in millet. Lower heat, cover pot and simmer for 4o minutes
Cube sweet potato and steam using a rach in a saucepan so potatoes won’t become water logged. When tender, about 5 minutes, pour sweet potato into a colander in the sink. Use the same pot and a little water to steam the broccoli the same way.
Toss all ingredients together, after pouring dressing on the top.
Taken from Debra’s Natural Gourmet Cookbook by Debra Stark, page 118
Keats Publishing, New Canaan, Connecticut, 1997
Modified by DD
- Sautéed Arame
2 cups Arame soaked for 5 minutes
1 tbs. Toasted sesame oil
1 large onion, sliced thin
2 carrots, cut into matchsticks
½ cup frozen organic corn
1 cup cold, pure water
2 tsp tamari or Bragg’s Liquid Aminos
¼ cup scallions, chopped for garnish
Heat oil in a skillet and sauté onion for 3 minutes. Add carrot, arame, corn, and water. Cover, bring to a boil and simmer for 15 minutes. Add Bragg’s and cook for 5 minutes more. Garnish with scallions and serve.
Taken from the back of Eden Arame package.
- Salad Oliver
2 carrots, julienned
1 large potato diced
2 hard boiled organic eggs, chopped
1 small green cabbage, finely shredded
1 cup uncooked peas
1 apple, cored and diced
½ cup chopped walnuts (I added- DD)
¼ cup safflower mayonnaise
1 tbs. apple cider vinegar (I added- DD)
1 tsp salt
½ tsp pepper
Steam potato and carrots in a small amount of water (1 cup) Potatoes should be soft, but not mushy. Drain and cool.
Place cabbage, peas, walnuts, apples, egg. Combine mayo, vinegar, salt and pepper. Add into cabbage mixture. Gently mix in potato and carrots. Mix well, chill and serve.
Taken from Debra’s Natural Gourmet Cookbook by Debra Stark, page 82
Keats Publishing, New Canaan, Connecticut, 1997
Modified by DD
- Janet’s Carob Balls ( By Dr Janet Aiken)
1 Cup rolled oats 1 Cup raw, unsalted, hulled pumpkin seeds
1 Cup raw, unsalted, hulled sunflower seeds
½ Cup carob powder
½ Cup broken walnut pieces
½ Cup raisins or currants, rinsed and soaked in water until it reaches 1 Cup level
2 tsp of vanilla extract added to raisins or currants
½ Cup almond butter
Run oats, sunflower seeds, and pumpkin seeds separately through the blender or food mill to make a fine meal.
Add carob powder and walnuts and mix well.
Add raisins or currants and mix well, then add the water the raisins or currants were soaked in.
Mix until all ingredients are uniformly moistened and it sticks together into a smooth batter.
Using a tablespoon, divide up mixture and form into balls.
Option: balls can be rolled in sesame seeds, then chilled. Makes 12 large balls.
|
