Vinaigrette Dressing
INGREDIENTS:
2/3 cup olive oil or flax oil
1 Tablespoon Dijon mustard (or 1 ½ )
¼ balsamic vinegar or lemon juice or fresh squeezed orange juice
1 clove garlic, minced
¼ cup of water
Herbs to taste
PREPARTION:
Measure ingredients into a jar with a tight-fitting lid. Shake vigorously or use a whisk.
Chilled Cucumber-Red Onion Salad
INGREDIENTS:
1 large cucumber
Vinaigrette dressing
1/8 to ¼ medium red onion, thinly sliced
1 tablespoon chopped fresh dill or mint
1 plum tomato, thinly sliced, or 3-4 cherry tomatoes, halved
PREPARATION:
Peel the cucumbers, if desired, and thinly slice them. Place the slices in a salad bowl, along with the red onion and tomato. Sprinkle the dill or mint over the salad, then drizzle with the salad dressing and toss well. Cover the bowl and chill in the refrigerator for several hours for best taste.
Serves 2. Recipe can be double or tripled.
Red Cabbage Salad
INGREDIENTS:
1 medium head red cage, coarsely chopped
10 radishes, sliced
3 granny smith apples
2 green onions, chopped
1 stalk celery
1 or 2 tablespoons lemon juice
Dash Garlic Powder
2 tablespoons olive oil
1 tablespoon balsamic vinegar
PREPERATION:
Mix everything in a bowl and let sit for an hour, stirring once or twice. Serves 4.
Baked Spaghetti Squash
Preheat oven to 375 degrees. With a long-timed fork, make deep pierces into the skin of the squash in several places and place in a baking dish. Bake for about 30 minutes, or until the skin is soft to the touch. Cool for 10 minutes, cut in half lengthwise, and use a spoon to remove the seeds and strings from the center of the squash. Then use two forks to fluff up the flesh of the squash until you have spaghetti-like strands. Transfer strands to serving plates and top with butter and herbs or salsa.
Saturday Vegetable Soup
2 boxes Pacific Natural Foods brand Organic Vegetable Broth (8 cups)
1 16 oz. bag 365 Organic brand frozen organic vegetable blend (includes broccoli, cauliflower, carrot, green bean & bell pepper)
1 10 oz. bag Cascadian Farm Organic brand frozen Chinese-style stir-fry blend (includes
green beans, broccoli, carrots, red peppers, onions, mushrooms, & bamboo shoots).
4 cloves of organic garlic, minced (optional)
½ large organic onion, diced
½ organic green pepper, diced
1 bunch organic celery, diced
4 tbsp. organic, unsalted butter sea salt or Herb mare
Chop up the onion, green pepper and celery and set aside in a bowl. In a large skillet, place butter over medium/high stove and heat until completely melted. Add the chopped onion, green pepper, and celery and sauté until soft. Sprinkle sea salt over the contents to taste. Stir in a splash of vegetable broth and simmer.
Broiled Salmon with Cucumbers
INGREDIENTS:
1 cup diced onions
1 teaspoon wheat free tamari sauce
½ cup cider vinegar
2 cucumbers, thinly sliced
4 cloves garlic, minced
1 ½ lb salmon fillets
2 teaspoon peeled minced ginger root
1 teaspoon olive oil
PREPARATION:
In a large nonstick frying pan over medium-high heat, combine the onions, vinegar, garlic, ginger and tamari sauce. Bring to a boil, stir and cook for 3 minutes. Remove from heat. Add the cucumbers. Set aside to cool. Rub the salmon on both sides with the oil. Broil about 6 inches from the heat for 4 to 5 minutes per side, or until cooked through.
Pan Seared Tilapia with Cantaloupe and Avocado Chunky Salsa
INGREDIENTS:
½ cantaloupe, peeled, seeds removed and diced into very small pieces
2 avocados diced into small cubes
½ purple onion diced into small pieces
2 tablespoons diced cilantro
½ lime’s juice
2 fresh tilapia filets
Mix first 5 ingredients together in bowl. Place in fridge. Heat skillet to medium high heat. Rub filets with olive oil. Sprinkle with cracked pepper and sea salt. Put 1-2 teaspoons of olive oil in hot pan. Place filets in skillet once oil is hot. Quickly sear filets—roughly 3-5 minutes per side. Flip filets to sear other side. Place filets on a plate and top with a good amount of salsa.
Grilled Eggplant Slices
These eggplant slices will melt in your mouth.
INGREDIENTS:
6 (6-ounce) salmon steaks
¼ teaspoon salt
2/3 cup rice vinegar
1/8 teaspoon pepper
2 tablespoons fresh lemon juice
4 garlic cloves, minced
2 tablespoons Dijon mustard olive oil
1 tablespoon dark sesame oil
¼ teaspoon arrowroot
PREPARATION:
Sprinkle cracked pepper evenly over both sides of each salmon steak, and place steaks in a
13 x 9 inch baking dish. Combine vinegar and next 6 ingredients (vinegar through garlic) in a small bowl; stir well. Pour vinegar mixture over steaks; cover and marinate in refrigerator 1 hour, turning steaks occasionally.
Grilled Salmon Pepper Steaks
INGREDIENTS:
6 (6-ounce) salmon steaks
¼ teaspoon salt
2/3 cup rice vinegar
1/8 teaspoon pepper
2 tablespoons fresh lemon juice
4 garlic cloves, minced
2 tablespoons Dijon mustard
Olive Oil
1 tablespoon dark sesame oil
¼ teaspoon arrowroot
PREPERATION:
Sprinkle cracked pepper evenly over both sides of each salmon steak, and place steaks in a
13x9-inch baking dish. Combine vinegar and next 6 ingredients (vinegar through garlic) in a small bowl; stir well. Pour vinegar and next 6 ingredients (vinegar through garlic) in a small bowl; stir well. Pour vinegar mixture over steaks; cover and marinate in refrigerator 1 hour, turning steaks occasionally.
Fantastic Halibut
Absolutely delicious! Start to marinate the fish at least two hours before you plan to serve it.
INGREDIENTS:
3 cloves garlic, minced
1 teaspoon pepper
1 tablespoon olive oil
¼ cup fresh lime juice
1 ¼ cup basil, fresh, chopped
1 ½ lbs halibut fillets or steaks
1 tablespoon sea salt
PREPARATION:
Combine all ingredients except for fish in a shallow dish large enough to hold the halibut. Place fish in the dish and marinate for at least two hours, turning once or twice. Remove fish from marinade and broil or grill for about 5 minutes on each side (10 minutes total per inch of thickness). Transfer fish to a serving dish. Heat remaining marinade in the microwave for one minute; then pour over fish. Serve while hot.
Calories 227; Total Fat: 7 g; Protein: 36 g; Carbohydrate: 3g
Asparagus (only if organic or grown in USA)
Rinse and cut bottom part of stock (it is too fibrous)
If non-organic, soak in 1 tablespoon of organic Apple Cider Vinegar for five minutes then rinse repeatedly.
Bring ¼ inch of water to a boil in a large pain.
Drop in asparagus and steam for 2 minutes only. Rinse with cold water. It should remain slightly crisp- so do not overcook. You could also blanch them for 2 minutes and sauté with garlic and olive oil for a variation.
Broccoli
Rinse thoroughly. You may want to soak in salted water for 5 minutes then rise thoroughly. Cut up to fit in steamer or large pan with boiling water. Steam for about 4-5 minutes till slightly tender. Do Not Overcook. You may sprinkle with lemon juice of sauté with garlic and oil- only steam broccoli for 2 minutes if opting for this recipe.
INGREDIENTS:
Stir-Fried Tomatoes and Eggplant
1 Tbls. Organic Extra Virgin Olive Oil
1 medium sized eggplant, peeled and diced
1 medium onion, diced
1 celery stalk thinly sliced
1 28oz. can of Organic diced tomatoes with juice
2 Tbls. Organic Red wine or Balsamic vinegar
2 finely sliced basil leaves or 1/4tsp. 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.
Burdock and Carrots
Peel Burdock and carrots then slice in julienne style.
Sauté in 1-2 Tablespoons of Toasted or Regular Sesame Seed Oil until tender.
Sauté Zucchini and Red Pepper
INGREDIENTS:
2 Organic sweet red peppers, sliced 1 inch strips
2 medium Zucchini, sliced 1 inch strips
1 minced garlic clove
1 Tbsp. Organic 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.
2 medium Zucchini, sliced
2 stalks celery, diagonally sliced
1 red pepper, seeded and cut into strips
1 yellow pepper, seeded and cut into strips
½ green pepper, seed and cut into thin strips
1 ½ broccoli florets, fresh or rozen
2 Tbls. Olive oil
3-4 garlic cloves, sliced
¾ cup fresh basil leaves or 3 Tbls. Dried
1 cup flat leaf Italian parsley, slightly chopped
1 15oz can fire roasted or regular crushed or diced tomatoes
Salt and pepper to taste
Parmesan cheese (sprinkle sparingly if recommended)
Prepare all vegetables. Heat wok over high heat. Add olive oil and sliced garlic. Stir fry 1-2 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 entire can of tomatoes. Cover and redued heat to medium high for 2-3 minutes.
Remove from heat and sprinkle with parmesan cheese. Serve as a side fish or top on fish, chicken or cooked and shredded spaghetti squash.
Spaghetti Squash
INGREDIENTS:
1 large Spaghetti squash
Salt and Pepper to taste
Preheat oven to 350 degrees. Cute spaghetti squash length wise in half. Place on baking sheet and bake 25-30 minutes until tender. Remove from oven and shred the squash with a fork. It will look like spaghetti. Serve with Primavera vegetables or Marinara Sauce.
Marinara Sauce
INGREDIENTS:
2Tbls. Olive oil
2-3 garlic cloves, sliced or minced
1 medium onion, finely chopped
1 28oz. Can crushed tomatoes (slightly drained)
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 then add remaining ingredients. Stir occasionally and reduce heat to simmer for 10-15 minutes. Serve over Spaghetti squash, kale, broccoli, chicken or fish.
4-5 medium sweet potatoes, peeled and cut into large chunks
2 sweet onions cut into one inch pieces
1 ½ Tlbs. Extra virgin olive oil
¾ tsp. garlic pepper blend or make our own with ½ tsp garlic granules and 1/4tsp. ground pepper.
½ tsp. salt
Preheat oven to 425ْ.
In a large bowl combine all ingredients and toss thoroughly. Spend only 9x13 baking dish for 30-35 minutes or until tender.
Basic Vinaigrette
INGREDIENTS:
½ cup Organic Extra Virgin Olive Oil
3 Tbls. Organic Apple Cider or Vinegar without sulfites
1 Tsp. Oregano leaves
½ tsp. Salt- preferably Celtic salt
1/8 Tsp. pepper
Mix this in a container and refrigerate ahead of time. Let it sit out a few minutes before using.
Dijon Olive Oil Dressing
INGREDIENTS:
½ cup Organic Extra Virgin Olive Oil
6 Tbls. Organic Balsamic Vinegar or Lemon Juice
6 Tbls. Water
1 tsp. Organic Dijon Mustard
1/8 tsp. Oregano
Salt and Pepper to taste
1 minced garlic clove
Combine all ingredients into an airtight jar or carafe and shake vigorously to blend. You may use a whisk if you do not have an airtight container.
Salad Dressing: Braggs brand “Healthy Organic VINAIGRETTE”
Ingredients: Bragg Organic Extra Virgin First Pressed Olive Oil, Bragg Organic Apple Cider
Vinegar, Bragg Liquid Aminos, raw honey, garlic, onion, and red bell pepper flakes.
Tahini Dressing
Mix 2 Tbls. of sesame tahini with desired amount of lemon juice to your own taste. Mix a little water to dressing consistency.
Plum Tomatoes, wedged
Red Onion, thinly sliced or chopped scallions
Combine with Basic Vinaigrette Dressing and marinade at least 15 minutes at room temperature before serving.
Greek Salad
INGREDIENTS:
Any type of loose leaf lettuce, Dandelion greens, Beet greens, Romaine, etc. or combination of greens
2 Organic Green Onions Organic Red Roasted Peppers Organic Cucumbers sliced Olives
Tomatoes chopped (use sparingly if diabetic)
Add all above ingredients into salad bowl and liberally shake on salad dressing from above.
Puttanes Salad
INGREDIENTS:
4 vine ripe tomatoes, seeded and chopped
½ red onion, chopped
1 tablespoon capers
1.2 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 Pepper to taste
Alternate Tuna Salad
INGREDIENTS:
1 6oz. can Albacore Tuna in Water
1-2 tsp. finely chopped red onion
3 Tbls. fresh parsley, finely chopped
1 Tbls. freshly squeezed lemon juice
3 Tbls. olive oil
1 celery stick ,finely sliced
Mix all ingredients thoroughly serve on lettuce and wedges of tomato. You may also mix the Tuna with Taboulleh and 1 Tbls. Mayonnaise if preferred.
Tomato Cups
INGREDIENTS:
6 medium tomatoes
½ small cucumber
2 sticks celery
½ medium red onion or 2 scallions chopped
½ cup fresh parsley
1 tablespoon fresh mint (optional)
1 clove garlic
2 teaspoons kelp
1 tablespoon lemon juice
1 tablespoon olive oil (optional) celtic salt to taste (optional) Recipe makes 12 cups
Cut tomatoes in half, scoop out center. Add tomato pulp to the other ingredients and finely chop all ingredients, mix well and fill tomato halves. Great for a side dish or finger foods if using cherry or small tomatoes.
Lettuce Wraps
Oriental Lettuce Wraps
Dice small or grate:
Carrots, celery, broccoli stalks, mushrooms, or any variety of vegetable that you prefer. Toss with a 1 tsp. of approved salad dressing. Add fresh bean sprouts and toss. Spoon vegetables into fresh,
washed lettuce leaves of your choice, preferably leaf lettuce. Roll cabbage roll style and enjoy
Greek Lettuce Wraps
Dice small:
Tomatoes, cucumbers, onion, (a little smashed garlic). Toss with extra virgin olive oil, a little lemon juice; add fresh basil chopped, or any herbs that you prefer. Spoon vegetables into fresh, washed lettuce leaves and add a few good olives. Roll cabbage roll style.
Garlic Shrimp
INGREDIENTS:
12 garlic cloves, cracked away from skins
2 Tbls. extra virgin olive oil – spread around the pan
2 Tbls. butter, cut into small pieces
¾ tsp. crushed red pepper flakes
1 ½ pounds jumbo shrimp, peeled and deveined
1 tsp. coarse salt (Kosher salt) Black pepper
In a food processor, finely chop the garlic. Meanwhile, heat a large skillet over medium heat. Add oil and butter then garlic and crushed pepper. Season shrimp with salt and toss to coat. Add shrimp to
the pan and cook, stirring frequently. Shrimp should turn pink and curl when cooked through. Add pepper to taste and serve immediately.
Garlic Salmon Fillets
Salmon fillets, skinned
1/3 cup extra virgin olive oil
two garlic cloves, minced or pressed
Combine olive oil and garlic. Marinade salmon fillets for 5 to 10 minutes. Broil or sauté to desired doneness.
Chicken Cacciatore
½ cup plus 2 Tbls. extra virgin olive oil twp garlic cloves, pressed
two Tbls. Balsamic vinegar
1 tsp. crushed red
3 tsp. fresh rosemary, 5 sprigs stripped and leaves chopped
4 large portabella mushroom caps, wiped clean
1 ½ lbs – 4 boneless, skinless breasts coarse black pepper
kosher salt
two thinly sliced and seeded Italian light green peppers – cubanelle
1 medium red onion, thinly sliced
1 28 oz. can fire roasted diced or crushed tomatoes (lightly drained)
handful flat-leaf (Italian) parsley, chopped
Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both chicken and mushrooms.
In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes, rosemary then whish 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.
Chicken Piccatta
4 boneless, skinless chicken breast halves
½ tsp dried thyme
¼ tsp salt
¼ tsp pepper
two garlic cloves, pressed
1 cup cherry tomatoes
½ cup Pacific free range chicken broth
½ tsp lemon peel
1 Tbls lemon juice
1 Tbls butter
Light oil broiler pan with small amount of olive oil. Preheat broiler. Season both sides of chicken with thyme, pepper and 1/8 tsp salt. Place chicken on broiler pan about 2”-3” away 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 cornstarch and broth in a cup. Stir until dissolved. In the same skillet, whisk together the cornstarch mixture, lemon peel and lemon juice and bring to a boil over high heat while stirring
constantly. Cook for 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 chicken and serve.
Stir Fried Chicken
Two full boneless, skinless chicken breasts, sliced into strips
1 Tbls. grated fresh ginger
2 garlic cloves, minced
3 tsp. sesame oil to coat the pan
1 medium onion, sliced or diced
2-3 cups any combination of chopped veggies—bok choy, celery, slightly defrosted package organic broccoli florets or fesh, Napa cabbage, etc.
1 cup sliced mushrooms—preferably shiitake
1 red bell pepper, cut into strips
2 cups cooked short grain brown rice (optional)
Heat oil in wok over high heat. Once heated, add garlic, ginger and chicken (if using) stir constantly until lightly brown or chicken cooked through. Add all vegetables and cook for 3-4 minutes— maintain crispness. Add tamari and tofu. Cook an additional minute. Serve with rice.
Mayo-Free Egg Salad
4 hard-boiled eggs
two 2 ½ Tbsp. olive oil
1 Tbsp. yellow mustard
1 ½ tsp. Dijon mustard
2 tsp. paprika
1-2 small onions, diced (depending on desired flavor)
salt and pepper to taste
Slice hard boiled eggs lengthwise and widthwise. Combine all ingredients in mixing bowl and mash together with a fork, then whip together with a mixing spoon. Add smaller amounts of olive oil according to desired flavor and consistency.
Add onions, salt and pepper according to desired flavor. Add more mustard if a tangier, zesty mustard flavor is desired.
Other substitutions: Can add ½-1 Tbsp. fresh pressed/chopped garlic or garlic powder for a richer, zesty flavor. Cann add ½ -1 Tbsp. honey or Agave nectar for a sweet flavor to counter mustard zest.
Tomato Avocado Salad
Two ripe avocados, cut into bite-sized pieces
Approximately 1 ½ cups cherry tomatoes, cut in half
Two tablespoons fresh cilantro, chopped (or more, to taste) The juice from 2 fresh limes
Approximately 2 tablespoons vegetable oil
½ to 1 teaspoon dried Mexican Oregano, crumbled
½ to 1 teaspoon ground Cumin
½ teaspoon garlic salt
freshly ground black pepper (to taste)
Blackened Tuna Steaks with Mango Salsa
INGREDIENTS:
Two tablespoons olive oil Two tablespoons lime juice Two cloves garlic, minced
4 tuna steaks
1 fresh mango-peeled, pitted and chopped
¼ cup finely chopped red bell pepper
½ Spanish onion, finely chopped
1 green onion, chopped
two tablespoons chopped fresh cilantro
1 jalapeno pepper, seeded and minced two tablespoons lime juice
1 ½ teaspoons olive oil two tablespoons paprika
1 tablespoon cayenne pepper
1 tablespoon onion powder two teaspoons salt
1 teaspoon ground black pepper
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon garlic powder
4 tablespoons olive oil
Directions:
1. Whisk together the olive oil, lime juice and garlic in a bowl. Rub the tuna steaks with the mixture. Place the steaks in a sealable container and chill in refrigerator for 3 hours.
2. Combine the mango, bell pepper, Spanish onion, green onion, cilantro, and jalapeno pepper in a bowl; stir. Add the lime juice and 1 ½ teaspoons olive oil and toss to combine. Chill in refrigerator 1 hour.
3. Stir together the paprika, cayenne pepper, onion powder, salt, pepper, thyme, basil oregano, and garlic powder in bowl. Remove the tuna steaks from the refrigerator and gently rinse with water and then dip each side of each steak in the spice mixture to coat.
4. Heat 2 tablespoons olive oil in a large skillet over medium heat. Gently lay the tuna steaks into the hot oil. Cook the tuna on one side for 3 minutes; remove to a plate. Pour the remaining 2 tablespoons olive oil into the skillet and let it get hot. Lay the tuna with the uncooked side down into the skillet and cook another 3 minutes; remove from heat immediately.
5. Spoon about ½ cup of the mango salsa onto each of the 4 plates. Lay the tuna steaks atop the
salsa and serve immediately.