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Daniel Plan recipe cards

Terms in this set (27)

ANTIOXIDANT SALAD DRESSING (D)
¼ cup raw unfiltered apple cider vinegar
2 tablespoons extra-virgin olive, grape seed, or coconut oil
1 clove garlic, crushed
2 tablespoons lemon juice, plus
1 teaspoon grated zest
1 teaspoon ground flax seed
1 teaspoon dry mustard
½ teaspoon oregano
Ground black pepper and salt to taste
BRISKLY WHISK TOGETHER vinegar and oil until mixed well (or you can put them in a closed container and shake vigorously). Add remaining ingredients, and whisk (or shake) together until well incorporated. You can vary this dressing to suit your taste by adding other herbs and spices such as basil, tarragon, rosemary, and dill. Serves 3 - 4
GRAPEFRUIT AND POMEGRANATE SEED SALAD WITH COCONUT
1 medium pink grapefruit
½ cup pomegranate seeds
Juice of 1 orange
1 tablespoon shredded unsweetened coconut
PEEL GRAPEFRUIT and cut it into bite sizes. Remove pomegranate seeds from pomegranate. (You can also buy pomegranate seeds ready to use.) In a mixing bowl combine grapefruit, pomegranate, and coconut. Add the juice of one orange. Mix well. Serve cold.Serves 2
ARTICHOKE HUMMUS (D)
1 (15-ounce) can chickpeas/ garbanzo beans
1 cup artichoke hearts, drained and chopped
2 cloves fresh garlic, crushed
2 tablespoons lemon juice
1 tablespoon olive oil 1 tablespoon water
1 tablespoon sesame tahini
COMBINE ALL INGREDIENTS in a food processor and pulse until smooth. Transfer to a bowl. Chill and serve with mixed veggie sticks such as celery, jicama, and carrots Serves 8 (⅓ cup each)
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)
GREEK YOGURT WITH NO-SUGAR-ADDED MUESLI YOGURT(D)
6 ounces Greek yogurt
1 teaspoon raw honey
MUESLI
2 tablespoons rolled oats
1 teaspoon raisins
2 tablespoons dried blueberries
1 tablespoon slivered almonds
COMBINE ALL MUESLI INGREDIENTS. In a dessert glass, layer yogurt, raw honey, then muesli mix. Serves 1
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 FISH WITH SPICY RAW SLAW (D)
1 pound wild caught halibut or hearty white fish
1 teaspoon extra-virgin olive oil
Dash of salt and ground pepper
2 cups purple or green cabbage, shredded
1 cup carrots, shredded
2 tablespoons organic smooth almond or other nut butter
2 teaspoons rice wine vinegar
½ teaspoon cayenne pepper
Juice of 1 lime
BRUSH HALIBUT WITH OLIVE OIL, sprinkle with salt and pepper. Grill on a hot grill or grill pan until flaky, about 8 minutes on each side. In a separate bowl, combine nut butter, rice wine vinegar, cayenne, and lime juice. Toss with cabbage and carrots. Serve fish on top of spicy slaw. Serves 3
BERRY PROTEIN SHAKE
1 cup mixed frozen berries
1 cup unsweetened coconut milk
1 scoop unsweetened protein powder
1 tablespoon almond butter
¼ cup plain Greek yogurt
½ cup crushed ice
COMBINE FIRST FIVE INGREDIENTS in a blender. Add ice. Blend until smooth. Serves 1
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
BLUEBERRY AND SPINACH FLAX SMOOTHIE (D)
2 cups unsweetened almond or coconut milk
2 tablespoons ground flax seeds
1 scoop unsweetened protein powder
1 cup spinach
½ cup fresh or frozen blueberries
½ cup crushed ice
PROCESS FIRST FIVE INGREDIENTS in a blender. Add ice and process until smooth. Serves 2
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
GROUND TURKEY STUFFED BELL PEPPERS (D)
3 large red bell peppers
¾ pound lean ground turkey
½ cup chopped onions
½ cup chopped parsley
2 tomatoes, diced
1 teaspoon extra-virgin olive oil
Pinch of salt
1 teaspoon ground black pepper
PREHEAT THE OVEN TO 375 °. Cut bell peppers in half lengthwise . Chop onion, tomatoes , and parsley. Heat olive oil in a nonstick skillet over medium high heat. Add turkey and cook until golden brown. Add onions, salt, and pepper to turkey. Cook until onion is translucent. Add diced tomatoes. Cook until tomatoes are soft and incorporated into dish. Add parsley. Stuff bell pepper halves with turkey mixture. Place stuffed peppers in a shallow nonstick pan lined with foil. Cook for 30 minutes until pepper is tender. Serves 3
CAULIFLOWER MASH (D)
1 medium cauliflower, trimmed and diced
2 tablespoons extra-virgin olive oil
Salt and ground black pepper
BRING A LARGE POT of water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve ¼ cup of the cooking liquid and then drain well. In a large bowl, mash cauliflower with reserved water with a potato masher or large fork until smooth but with texture. Add oil, and combine well. Season with salt and pepper. Experiment with herbs and spices in this dish, such as rosemary, thyme, or curry powder.
Serves 6
HERBED FISH SALAD (D)
8 ounces canned/ packaged fish, such as salmon or low-mercury tuna
2 tablespoons fresh dill
Juice of 1 lemon
1 teaspoon garlic powder
1 tablespoon organic or vegan mayonnaise
Pinch of salt and pepper
2 celery stalks, finely diced
COMBINE INGREDIENTS IN A BOWL, and serve chilled.
Serves 2
CHIA COCONUT BROWN RICE BREAKFAST (D)
1 cup cooked brown rice
2 ounces dry chia seeds
2 cups coconut milk
2 tablespoons coconut flakes
COMBINE INGREDIENTS in a container, and refrigerate at least 1 hour. Enjoy warm or cold. Serves 3 - 4
LIGHT PUMPKIN PIE SQUARES
CRUST 1 ½ cups almond meal/ flour
3 tablespoons coconut oil (room temperature)
1 tablespoon cinnamon
½ cup rolled oats
HEAT OVEN TO 350 °. In a medium bowl, mix ingredients until a well-combined consistency is created. Grease a 9-by-9 nonstick pan. Press crust mixture into pan. Bake for 10 - 12 minutes or until the crust becomes light brown. Remove from oven.
FILLING 18 ounces extra-firm organic tofu
2 cups canned (or cooked) pumpkin
1 cup Greek yogurt
2 teaspoons stevia extract
1 teaspoon pure vanilla extract
2 teaspoons pumpkin pie spice
PREHEAT OVEN TO 350 °. Drain tofu. Place in a food processor, and process until smooth. Add remaining filling ingredients. Process until well blended. Pour onto crust, and bake for about an hour or until a toothpick comes out clean. Remove from oven and cool completely. Then chill until firm. Cut into squares and dust with cinnamon. Serves 9
CHIA COCONUT OATMEAL
1 cup steel cut or old-fashioned oats
2 ounces dry chia seeds
2 cups unsweetened coconut milk
1 teaspoon stevia extract
2 tablespoons unsweetened coconut flakes
SOAK OATS AND CHIA SEEDS in coconut milk overnight. Before eating, warm oatmeal on a stovetop or cook it for about 5 minutes until desired consistency. Stir in stevia, and top it with coconut flakes or shredded coconut. Enjoy warm or cold. Tip: Soaking oatmeal overnight is an easy way to make and enjoy raw or steel cut oatmeal. Serves 3
MANGO COCONUT POWER SMOOTHIE
1 cup frozen or fresh mango
1 cup unsweetened coconut milk
1 cup water
1 scoop protein powder, unsweetened
1 scoop ice
COMBINE INGREDIENTS IN A BLENDER. Add ice and blend until smooth. Serve cold. Serves 1
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
NO-BAKE POWER BITES
1 cup rolled oats
½ cup unsweetened shredded coconut plus ⅓ cup for topping
1 scoop chocolate protein powder
2 tablespoons natural almond or other nut butter
½ cup ground flax meal
½ cup dark chocolate chips (70% or more cocoa powder)
1 teaspoon stevia extract
⅔ cup unsweetened coconut milk
1 teaspoon pure vanilla extract
IN A SMALL BOWL, mix all ingredients thoroughly. Chill in the refrigerator for an hour. Roll into 2-inch balls, then roll in shredded coconut. Set balls on wax paper in an airtight container in the refrigerator or freezer. Allow to rest at room temperature for 5 minutes before eating. Serves 20 - 25 (1 ball each)
CINNAMON TOASTED ALMONDS (D)
1 cup raw whole almonds
1 teaspoon ground cinnamon
Extra-virgin olive oil cooking spray
PREHEAT OVEN TO 350 °. On a rimmed baking sheet, spread almonds onto a single layer and spray lightly with cooking spray . Sprinkle sifted cinnamon over almonds and bake for about 8 - 10 minutes or until fragrant. Enjoy warm. Serves 4
QUINOA BREAKFAST BAKE (D)
1 ½ cups red or white quinoa, rinsed
2 eggs
⅓ cup unsweetened coconut or almond milk
1 teaspoon vanilla extract
1 tablespoon cinnamon
2 tablespoons almond butter
1 teaspoon stevia extract
TO COOK QUINOA: Bring 3 cups of water to a boil. Add ½ teaspoon of salt and 1 ½ cups of quinoa. Simmer for about 20 minutes, or until quinoa is cooked and water is completely absorbed. Cool quinoa. Preheat the oven to 375 °, and place the quinoa in a large mixing bowl. Grease an 8-by-8-inch baking pan. In a small bowl , whisk together eggs , coconut milk, vanilla extract, and cinnamon until thoroughly combined. Add stevia and whisk. Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the baking dish and spread it around to ensure that it's even. Bake for 20 to 25 minutes until set and golden. Cool completely and cut into squares. Serve with a dollop of nut butter. Serves 6
CHOCOLATE AND WALNUT DIPPED FROZEN BANANA POPS
8 ounces of 70% or higher dark chocolate,broken into pieces or chunks
2 bananas, cut in half
2 tablespoons crushed walnuts
4 wooden skewers or popsicle sticks
MELT CHOCOLATE in a double boiler or microwave. If using a microwave, be careful not to "cook" the chocolate; nuke it for 30 seconds at a time until soft and gooey. Let chocolate sit for about 5 minutes to cool slightly. Place crushed walnuts on a plate. Thread banana onto skewer or popsicle stick. Dip half of banana into melted chocolate and roll carefully into crushed walnuts. Repeat until all banana pieces are dipped. Place dipped bananas onto a tray lined with wax paper, and freeze for at least 4 hours, preferably overnight. Serves 4
SAVORY OVEN-FRIED CHICKEN
12 natural chicken legs
2 cups buttermilk (omit for detox recipe)
1 tablespoon Dijon mustard (increase to 6 tablespoons for detox recipe)
1 ½ cups ground flax seeds
1 teaspoon cayenne pepper
1 teaspoon dried oregano
1 tablespoon onion powder
1 tablespoon garlic powder
2 tablespoons ground black pepper
Salt
IN A MEDIUM BOWL, mix buttermilk and mustard, immerse chicken pieces in buttermilk, and soak for at least 30 minutes or up to 8 hours. Combine flax meal with herbs and spices on a flat plate. Remove chicken pieces from buttermilk, and shake off excess liquid. Roll chicken pieces in flax meal crumb mixture until thoroughly coated. Place chicken in a lightly sprayed baking pan or on a baking sheet. Bake at 400 ° for about 40 minutes, covered with foil to keep moist. Remove cover for final 10 - 15 minutes until crust is golden brown. Internal temperature of chicken should be at least 165 °. DETOX ALTERNATIVE: Omit buttermilk; instead, brush chicken with Dijon mustard, then roll in the flax meal crumb mixture. Serves 6
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
SHRIMP CURRY WITH SNAP PEAS AND WATER CHESTNUTS (D)
2 tablespoons coconut oil
2 tablespoons curry powder
2 pounds wild caught shrimp, peeled and deveined
1 pound sugar snap peas, trimmed
½ cup water chestnuts
1 cup unsweetened coconut milk
Juice of 2 limes
Dash of sea salt
2 teaspoons cornstarch
IN A LARGE SKILLET OR WOK, heat coconut oil over medium heat. Add curry powder and cook until fragrant, about 1 minute. Add shrimp and sugar snap peas, and cook about 2 minutes. Add water chestnuts, coconut milk, lime juice , and salt. Whisk cornstarch in until fully dissolved and sauce thickens slightly, about 5 minutes. Serve with cooked brown rice or quinoa. Serves 4
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
STRAWBERRY COCO CHOCO SHAKE
1 cup frozen strawberries
1 cup unsweetened coconut milk
1 scoop chocolate protein powder
1 tablespoon ground flax seed
1 scoop ice
COMBINE INGREDIENTS IN A BLENDER. Add ice and blend until smooth. Serve cold.Serves 1
CREAMY CARROT DIP (D)
1 cup carrots, chopped
2 cloves garlic, crushed
2 lemons, juiced
3 tablespoons extra-virgin olive oil
Dash of salt
¼ teaspoon cayenne pepper
STEAM CARROTS until soft, then puree in a food processor. Add other ingredients, puree until smooth, then serve with baked whole grain chips or cut up broccoli and cauliflower. You may adjust the amount of salt and cayenne to taste. Serves 4
SUPERCHARGED BULGUR WHEAT BREAKFAST BOWL
1 cup whole grain bulgur wheat
2 cups water
1 cup unsweetened coconut milk
½ cup unsweetened applesauce
½ cup unsweetened coconut flakes
½ cup slivered almonds
BRING WATER TO A BOIL. Add bulgur wheat , and simmer for about 20 minutes. Transfer to a medium bowl. Add coconut milk and applesauce . Mix with a spoon. Top with coconut and almonds. Serve hot or at room temperature for breakfast or chilled in a champagne glass. Serves 4
CROCKPOT BEEF AND VEGGIE STEW (D)
4 pounds chuck roast, cut into 2-inch cubes
½ cup cornstarch
2 tablespoons grape seed oil
1 large red onion, diced
4 cups low sodium beef broth
1 (6-ounce) can tomato paste
2 cups red-skinned or purple potatoes, chopped (turnip or sweet potato can be substituted)
1 cup carrots, chopped
1 cup celery, chopped
1 bay leaf
2 teaspoons ground black pepper
1 teaspoon salt
ON A PLATE, spread a thin layer of cornstarch. Roll beef chunks until lightly coated. In a large skillet, heat oil. Brown meat with onions, about 6 - 8 minutes. Add tomato paste and beef broth and combine until well incorporated.Transfer mixture to crock pot with vegetables and seasonings. Cover and cook over low heat for about 8 hours or on high for 4 hours.
Serves 4 - 6
SUPER GREENS WATERMELON SALAD
2 cups arugula
2 cups kale, chopped
2 cups spinach
1 cup watermelon, diced (or grapefruit)
1 tablespoon toasted unsalted sunflower seeds
Antioxidant salad dressing (see recipe, p. 304)
CHOP KALE TO BITE-SIZE PIECES. ( Tip: Stack kale leaves into a pile. Roll the leaves together. Run a sharp knife through roll of kale to create thin to medium strips). Chop watermelon into cubes. Mix arugula, spinach, and kale together. Add watermelon cubes to salad. Drizzle with 2 tablespoons of homemade salad dressing. Top with toasted sunflower seeds. Serves 2
CRUNCHBERRY YOGURT PARFAIT
1 pint blueberries
2 teaspoons pure vanilla extract
2 tablespoons lemon juice
1 cup low-sugar granola
½ cup walnuts
32 ounces plain Greek yogurt
1 teaspoon stevia extract
4 - 6 leaves fresh mint
IN A FOOD PROCESSOR, puree berries until smooth and transfer to a bowl. Add vanilla extract, lemon juice, and stevia to the berry puree. Chill until ready to assemble parfaits. In individual glasses, layer a few spoonfuls of yogurt, a spoonful of berry mixture, then sprinkle with walnuts. Repeat. Top with fresh mint. Serves 4 - 6
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
CRUNCHY CHICKPEAS (D)
4 cups garbanzo beans, drained and rinsed
2 teaspoons extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon ground chili powder
½ teaspoon cayenne pepper
PREHEAT OVEN TO 400 °, and arrange a rack in the middle. Place the chickpeas in a large bowl and toss with the remaining ingredients until evenly coated. Spread the chickpeas in an even layer on a rimmed baking sheet and bake until crisp, about 30 to 40 minutes. Serves 12 (1 ounce each)
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
DARK CHOCOLATE AVOCADO MOUSSE CUP
⅔ cup of 70% or higher dark chocolate, chopped
1 tablespoon coconut oil
1 teaspoon stevia extract
1 tablespoon brewed coffee
½ teaspoon pure vanilla extract
1 avocado
TOPPING: ½ cup whole strawberries or toasted almonds (optional)
MELT CHOCOLATE in a double boiler or microwave. If using a microwave, be careful not to "cook" the chocolate; nuke it at 30 seconds at a time until soft and gooey. Add coconut oil, sweetener, coffee, and vanilla extract to melted chocolate , and mix well. Scoop out avocado and blend it into the chocolate mixture. You can use a hand or stick blender to achieve a smooth consistency . Scoop out into 4 equal portions and chill for at least 2 hours. Top with a spoon of toasted almonds or strawberries before serving. Serves 4
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
DARK CHOCOLATE TRAIL MIX
½ cup raw unsalted almonds
½ cup raw unsalted walnuts
½ cup unsalted sunflower seeds
2 ounces dark chocolate chips (70% cocoa or more)
1 cup raisins
1 cup dried blueberries
COMBINE ALL INGREDIENTS. Store in an airtight container or bag. Serves 7 (2 ounces each)
GLUTEN-FREE TORTILLA CHIPS
6 organic corn tortillas
Olive oil cooking spray
Salt
2 teaspoons ground cumin
PREHEAT OVEN TO 375 °. Cut corn tortillas in six triangles. Spray cooking spray onto a baking sheet. Arrange tortilla chips on baking sheet in a single layer. Spray chips with olive oil. Bake for 15 minutes or until tortillas are golden and crisp. Sprinkle cumin on chips. Serves 3
DR. HYMAN'S BLACK BEAN SOUP (D)
1 tablespoon extra-virgin olive oil
1 tablespoon garlic
1 small onion, diced
1 tablespoon cumin
2 (15-ounce) cans black beans
2 cups water or vegetable stock
1 bay leaf
1 ½ tablespoons wheat-free tamari
1 tablespoon lemon juice
Chopped fresh cilantro for garnish
HEAT THE OLIVE OIL over medium heat in a soup pot. Add the garlic and onions, and cook until the onions are translucent. Add the cumin , and sauté a few more minutes. Add the canned beans, including their liquid, water or stock, and bay leaf. Bring to a boil, reduce heat, and simmer for 10 - 15 minutes. Add the tamari and lemon juice and simmer 1 minute more. Serves 5-7
GARLICKY WHITE BEAN DIP (D)
1 (15-ounce) can cannellini or great northern white beans, rinsed and drained
1 tablespoon extra-virgin olive oil
2 tablespoons water
4 small garlic cloves, crushed
Juice of 1 lemon
1 teaspoon paprika
IN A FOOD PROCESSOR , pulse beans with olive oil and water until smooth. Add crushed garlic, lemon juice, and paprika and pulse until creamy texture is achieved. Serve with your favorite raw vegetables. Serves 6 (2 ounces each)
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
FROZEN COCONUT BERRY DESSERT
1 cup mixed frozen berries
1 cup unsweetened coconut milk
1 scoop vanilla protein powder
1 tablespoon ground flax seeds
COMBINE ALL INGREDIENTS in a blender. Transfer to a freezer-proof container, and freeze. Scoop and enjoy as a frozen dessert. Serves 2
DR. HYMAN'S RAW KALE SALAD (D)
1 large bunch kale, stemmed and finely chopped
Zest and juice of 1 large lemon
¼ cup extra-virgin olive oil
1 garlic clove, minced
⅛ teaspoon salt
¼ cup toasted pine nuts
¼ cup currants
½ cup chopped pitted kalamata olives
PLACE THE KALE in a large salad bowl, and add the lemon zest and juice, olive oil, garlic, and salt. Massage the mixture with your hands for 1 - 2 minutes to soften the kale. Add the remaining ingredients and toss to combine. Allow the salad to rest and soften for about 15 minutes before serving. Kale salad is best if eaten the same day, but can be stored overnight in the refrigerator. 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)
DR. HYMAN'S SUN-DRIED TOMATO TURKEY BURGERS (D)
3 tablespoons sun-dried tomatoes
1 teaspoon extra-virgin olive oil
1 pound organic ground turkey meat
1 tablespoon balsamic vinegar
2 - 3 tablespoons fresh basil, chopped
1 tablespoon garlic, minced
1 ½ teaspoons Dijon mustard
Pinch of salt Pinch of black pepper
COVER THE SUN-DRIED TOMATOES in warm water and soak until soft. This will take about 10 minutes, depending on how soft your tomatoes are to start with . Drain and chop tomatoes into small pieces. Combine with the remaining ingredients and form into 4 patties . Grill, pan-sear, or bake in the oven at 375 ° until done, about 8 minutes. Serve over a large salad. Serves 4
DR. HYMAN'S WHOLE FOOD PROTEIN SHAKE (D)
1 cup frozen blueberries
2 tablespoons almond butter
2 tablespoons pumpkin seeds
2 tablespoons chia seeds
2 tablespoons hemp seeds
4 walnuts
3 Brazil nuts
1 large banana
1 tablespoon extra-virgin coconut oil
½ cup unsweetened almond milk
1 cup water
COMBINE ALL OF THE INGREDIENTS in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled. Serves 3
DR. HYMAN'S WALNUT PESTO CHICKEN
1 pound skinless boneless chicken
Pinch of salt
1 tablespoon grape seed or extra-virgin olive oil
2 tablespoons extra-virgin olive oil
¼ cup raw walnuts
2 cups fresh basil leaves
2 garlic cloves
Pinch of salt (additional)
SLICE THE CHICKEN into thin strips . Toss with salt. Heat 1 tablespoon of grape seed or olive oil in sauté pan or griddle over medium-high heat. Cook the chicken on each side until cooked through. Set aside on a paper towel to cool. Grind the walnuts in a food processor until fine. Rinse basil leaves and pat dry. Add the basil, garlic, and salt to the processor. With the processor running, drizzle in 2 tablespoons of olive oil until desired consistency is reached. Toss with the chicken strips. (Unused pesto can be kept in the fridge for up to a week.) Serve with veggies, brown rice, or quinoa, or use as a spread. Serves 4
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