GREEK BAKED COD 1 pound cod or firm white fish 2 cloves garlic, crushed ½ cup red onion, finely chopped 10 kalamata olives, pitted 1 teaspoon extra-virgin olive oil 1 teaspoon salt 1 teaspoon ground black pepper 1 tablespoon fresh oregano (or 1 teaspoon dried) Juice of 1 lemon CHOP ONION, GARLIC, OREGANO, AND OLIVES. In a small bowl, add olive oil, lemon juice, salt, and pepper to chopped veggies. You can use a food processor to chop and combine all marinated ingredients. In a large bowl or large plastic bag, add fish and marinate for 30 minutes to 1 hour. When time to cook, preheat the oven to 350 °. Place the fish in a greased ovenproof pan/ dish. Bake for 20 to 30 minutes until the fish flakes easily. Serves 3 BABA GANOUSH DIP (D) 1 large eggplant ¼ cup tahini, plus more as needed 3 garlic cloves, minced ¼ cup fresh lemon juice, plus more as needed 1 pinch ground cumin 1 pinch salt 1 tablespoon chopped fresh flat-leaf parsley PREHEAT OVEN TO 375 °. Prick the eggplant with a fork in several places and place on a baking sheet. Bake until very soft, about 20 to 30 minutes. Remove from the oven, let cool slightly. Peel off and discard the skin. Place the eggplant flesh in a bowl. Using a fork, mash the eggplant well. Add the tahini, garlic, lemon juice , and cumin, and mix well. Season with salt, then taste and add more tahini and/ or lemon juice, if needed. Transfer the mixture to a serving bowl. Sprinkle parsley over the top. Serve at room temperature. Serves 4 (¼ cup each) BAKED BROCCOLI FRITTATA 6 large eggs 1 medium red onion, diced fine 1 clove garlic, crushed 1 tablespoon fresh parsley, chopped 2 cups broccoli, chopped Dash of salt ¼ teaspoon ground black pepper 1 teaspoon extra-virgin olive oil 3 tablespoons Parmesan cheese PREHEAT OVEN TO 350 °. Heat olive oil in a wide non-stick frying pan over medium heat. Add onion and cook, stirring often, until onion begins to soften (about 3 minutes). Stir in garlic, parsley, and broccoli. Continue cooking, stirring often, until broccoli is bright green (about 3 minutes). Season with salt and pepper. In a large bowl, beat eggs well. Stir in broccoli mixture. Grease shallow 2-quart baking dish. Pour the broccoli mixture into the dish. Sprinkle evenly with Parmesan cheese. Bake uncovered 25 to 30 minutes, until frittata is firm in center when touched. Serves 3 GRILLED MEDITERRANEAN LAMB KOFTA 3 cloves garlic, crushed 2 tablespoons onion, grated ¼ cup fresh parsley, chopped 1 teaspoon salt 2 teaspoons ground black pepper 1 teaspoon allspice 1 teaspoon paprika 1 tablespoon ground coriander 1 pound ground lamb Wooden or metal skewers PREHEAT GRILL TO MEDIUM HEAT. (You can also forgo the skewers and shape lamb into sausages and cook over medium heat in a sauté pan.) In a large bowl, combine crushed garlic, spices, and seasonings and, working with hands, incorporate into ground lamb until well blended. Form seasoned lamb mixture into a sausage-like shape around skewers. If using wooden skewers, make sure to soak the skewers in water for at least 30 minutes before placing on grill. Cook kofta skewers on the preheated grill, turning occasionally, for about 7 - 8 minutes or until desired doneness. Serves 3 - 4 GROUND TURKEY AND BROCCOLI PASTA ¾ pound ground turkey 2 cups gluten-free pasta 1 head of broccoli ¼ cup chopped onion 2 medium tomatoes, diced 1 teaspoon yellow mustard 1 tablespoon low-sodium soy sauce 1 teaspoon salt 1 teaspoon ground black pepper 1 teaspoon extra-virgin olive oil IN A LARGE SAUCEPAN, bring 8 - 10 cups of water to a boil. Add pasta and cook for 10 minutes or just until pasta is cooked through. Preheat a large skillet. Drizzle olive oil. Add ground turkey, and cook until golden brown. Add chopped onions to turkey. Cook for 5 minutes until onions are translucent. Add chopped tomatoes , broccoli, mustard, soy sauce, salt, and pepper. Cook until broccoli is tender, but not mushy, and the ingredients have created a light sauce on the bottom of pan. In a large bowl, combine pasta with turkey sauce. Serve at warm or room temperature. Serves 3 CARROT AND AVOCADO SOUP 2 teaspoons grape seed oil ½ red onion, finely chopped 2 - 3 large carrots, steamed and chopped 1 small avocado, halved and pit removed 1 teaspoon fresh ginger, minced 1 ¾ cup vegetable broth 14 ounces unsweetened coconut milk 2 teaspoons cornstarch Salt IN A MEDIUM SAUCEPAN, sauté onion until translucent. In a blender, combine onion, carrots, avocado, ginger, broth, and coconut milk. Process until smooth and creamy. Add to saucepan, and mix in cornstarch. Heat for about 5 minutes. Serve at warm or room temperature. Serves 4 CHICKEN PRIMAVERA BOWL (D) 4 teaspoons coconut oil ¼ large red onion, chopped 1 pound chicken breast, boneless, diced into 1-inch pieces 1 medium red bell pepper, chopped 1 cup grape tomatoes, halved 1 cup carrot, grated ½ cup parsley, chopped 1 teaspoon ground black pepper 2 tablespoons lemon juice IN A LARGE SAUTÉ PAN, cook onions over medium heat in coconut oil until translucent, about 5 minutes. Add chicken and cook until well done, about 8 - 10 minutes. Add bell pepper, tomatoes, and carrots and cook for another 5 minutes. Top with parsley, ground pepper, and lemon juice and toss again. Serve hot or cold. VEGGIE COMBO ALTERNATIVES: red kale, zucchini , and cauliflower; broccoli, yellow squash, and fennel; or broiled Japanese eggplant, cauliflower, and snap peas. Serves 4 CITRUS MARINADE FOR CHICKEN OR SALMON SKEWERS/ VEGGIES 1 lemon, juiced plus 1 teaspoon zest 2 limes, juiced plus1 teaspoon zest 1 tablespoons balsamic vinegar 2 teaspoons olive oil Ground black pepper and salt 2 pounds of chicken, salmon, or veggies, cut into 2-inch pieces WHISK TOGETHER first five ingredients until well incorporated. Place chicken, salmon, or veggies separately in marinade . Marinate for at least 1 hour, up to overnight for the chicken or veggies, before cooking. Thread chicken, salmon, and veggies onto skewers and grill or bake until thoroughly cooked. This will make enough for one lunch and one dinner for two people. Make one batch with chicken and one with fish for Days 1 - 5.Serves 4 - 5 CONFETTI SALSA 2 whole tomatoes, finely diced ½ cup frozen corn, thawed 1 jalapeno pepper, seeded and minced (seeds are very spicy; handle with care) ½ medium red onion, minced 3 tablespoons fresh cilantro, minced 2 limes, juiced, and ¼ teaspoon zest Dash of salt COMBINE tomatoes, fresh corn, red onion, jalapeno, cilantro, lime juice, and a dash of salt in a medium bowl. Chill for at least 1 hour. Serves 4 THAI-INSPIRED STIR FRY WITH COCONUT RICE STIR FRY (D) 12 ounces organic tempeh 1 small onion, chopped 3 cloves garlic, crushed 1 cup carrots, diced 1 cup red pepper, diced 1 cup snow peas, diced 1 cup zucchini, diced 1 teaspoon extra-virgin olive oil 2 tablespoons low sodium soy sauce 1 teaspoon black pepper RICE 1 cup brown jasmine rice or black rice 1 cup unsweetened coconut milk 1 cup water DICE ALL VEGETABLES INTO BITE-SIZE PIECES. Cut tempeh into 1-inch-long rectangles. Heat olive oil in a skillet over medium heat. Add tempeh, and cook until golden brown. Add vegetables and soy sauce. Stir fry until vegetables are tender, about 5 minutes. To cook rice, bring coconut milk and water to a boil in a medium saucepan. Add rice and reduce heat to low. Cook until all liquid is absorbed, about 25 minutes. Serves 3 VEGGIE, LENTIL, AND CHICKEN SAUSAGE SOUP (D) 1 pound lentils, raw 4 links chicken sausage 1 tablespoon olive oil 1 cup onion, chopped ½ cup carrot, chopped ½ cup celery, chopped 1 teaspoon salt 1 teaspoon ground black pepper ¼ teaspoon cayenne pepper ½ teaspoon ground cumin 1 cup canned tomatoes, no salt added 2 quarts organic low-sodium chicken broth HEAT OLIVE OIL IN A LARGE SOUP POT over medium heat. Add onion , carrot, celery, and salt and sweat until the onions are translucent, approximately 5 minutes. Add the lentils, tomatoes, broth, peppers, and cumin. Stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a sharp knife make a cut on one end of the sausage links. Remove sausage meat from link casing by squeezing meat through the cut on the link . Heat olive oil in a large pan over medium heat. Add sausage meat and cook until golden brown, breaking up the meat as you cook it. Drain any excess fat. Add to finished lentil soup and serve hot. Serves 6 CRUNCHY MEDITERRANEAN SALAD WITH GRILLED SHRIMP 1 pound wild caught shrimp, peeled and deveined 1 tablespoon grape seed oil 2 cups romaine lettuce, shredded 2 cups baby spinach 1 medium tomato, chopped ½ cucumber, chopped 4 tablespoons fresh parsley, chopped ⅛ large red onion, sliced thinly 2 tablespoons feta cheese 8 kalamata or black olives 2 tablespoons antioxidant salad dressing (see recipe, p. 304) ⅓ cup crunchy chickpeas (see recipe, p. 312) BRUSH SHRIMP with grape seed oil. Grill in a hot grill pan for about 2 minutes on each side or until bright pink. Chop lettuce, spinach , and parsley into bite-size pieces. Chop tomato and cucumber. Combine all vegetable ingredients in a bowl. Toss with 2 tablespoons of the salad dressing. Top with grilled shrimp and crunchy chickpeas. Serves 2 VEGGIE MOCKTAIL (D) 2 cup fresh spinach ½ small uncooked beet 5 celery stalks, ends trimmed ½ lemon, peeled ½- to 1-inch piece ginger root, peeled 2 cloves fresh garlic IN A JUICER, push through spinach, beet , celery, lemon, ginger, and garlic. Stir the juice and pour into a glass. Serve at room temperature or chilled, as desired. Serves 1 WHOLE GRAIN SPAGHETTI ALLA LUCCA 1 tablespoon grape seed oil ½ cup chopped onion 3 garlic cloves, crushed 1 pound lean chicken sausage, casings removed 2 ½ cups tomato puree 1 red bell pepper, chopped 4 leaves fresh basil, chopped Sea salt and freshly ground black pepper to taste 1 can cannellini or white beans, drained and rinsed ½ cup grated Parmesan cheese (omit for vegan option) 1 pound whole grain spaghetti (or gluten-free pasta, quinoa, or brown rice) COAT A LARGE SKILLET with oil and place over medium-low heat. Add the onion and crushed garlic, cook and stir until translucent, about 5 minutes. Add the sausage. Cook and stir for 5 to 10 minutes until the meat is no longer pink. Place a separate pot over medium-low heat; add the tomato puree, bell pepper, basil, and black pepper. Season with a dash of sea salt. Add the beans. Cover and gently simmer for about 15 minutes. In a large pot, bring salted water to a boil. Add the pasta, give it a stir, and cook until al dente (firm, not mushy). Drain and set aside. In a large bowl, combine the meat mixture and tomato puree mixture. Toss with pasta until uniform. Top with freshly grated Parmesan and serve. Serves 4 DR. HYMAN'S GRILLED SALMON WITH CILANTRO MINT CHUTNEY (D) 1-1/2 pounds wild salmon 1 tablespoon extra-virgin olive oil Pinch of salt Pinch of black pepper CHUTNEY: 1 small bunch cilantro, including stems, rinsed 2 tablespoons fresh mint leaves, chopped 3 tablespoons extra-virgin olive oil 1 ½ tablespoons garlic, minced Pinch of salt 1 tablespoon fresh lemon or lime juice Pinch of chili pepper flakes (optional) SEASON THE SALMON with the olive oil, salt, and pepper. Set aside for 10 minutes. Combine all the chutney ingredients in a blender. Blend until smooth and fragrant. Set aside. Heat a griddle, grill, or grill pan on medium-high heat. Place the fish on the grill, skin side down. Allow the salmon to cook until the skin is charred and the fish is almost cooked through. This will take about 15 minutes, depending on the thickness of the salmon. Turn the salmon over and grill a few more minutes, until the fish is fully cooked. Remove from heat, and lay skin side up on a platter. Pull the skin off the salmon, and flip back to serve. Spread chutney on top of the salmon. Serve with wedges of lemon or lime.Serves 4 FISH TACOS WITH FRESH PINEAPPLE SALSA PINEAPPLE SALSA: 1 cup fresh pineapple, diced (if fresh is unavailable, use canned pineapple and drain juice) 3 tablespoons fresh cilantro, chopped ¼ large red onion, diced fine ½ teaspoon black pepper 1 fresh lime COMBINE SALSA INGREDIENTS in a bowl, and refrigerate at least 1 hour. FISH TACOS: ¾ pound wild-caught halibut or hearty white fish 1 teaspoon extra-virgin olive oil 6 organic corn tortillas 1 cup purple or green cabbage, shredded 1 cup white or black beans (rinse beans before using) 3 tablespoons plain Greek yogurt or sour cream 1 fresh lime, wedged into 6 pieces BRUSH HALIBUT WITH OLIVE OIL and grill on a hot grill or grill pan until well-cooked, about 8 minutes on each side. Warm corn tortillas for 5 - 10 minutes in an oven preheated at 350 ° or on a skillet over medium heat until tortilla is pliable. Layer grilled halibut, beans, pineapple salsa, and cabbage over warm tortilla. Top taco with a tablespoon of sour cream or Greek yogurt, and serve with a wedge of fresh lime to squeeze over top. Serves 3 (2 tacos each)