TYPEB
EatRight4YourTypePERSONALIZEDCOOKBOOK
TYPEB
EatRight4YourTypePERSONALIZEDCOOKBOOK
150+HealthyRecipesforYourBloodTypeDiet®
Dr.PeterJ.D’AdamowithKristinO’Connor
PhotographsbyKristinO’ConnorPreviouslypublishedasPersonalizedLiving
UsingtheBloodTypeDiet®(TypeB)
THEBERKLEYPUBLISHINGGROUPPublishedbythePenguinGroupLLCPenguinGroup(USA)375HudsonStreet,NewYork,NewYork10014,USA
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Copyright©2013byHoop-A-Joop,LLCInteriorphotoscopyright©2012byKristinO’ConnorBLOODTYPEDIET®isaregisteredtrademarkbelongingtoPeterJ.D’AdamoAllrightsreserved.Nopartofthisbookmaybereproduced,scanned,ordistributedinanyprintedorelectronicformwithoutpermission.Pleasedonotparticipateinorencouragepiracyofcopyrightedmaterialsinviolationoftheauthor’srights.Purchaseonlyauthorizededitions.
BERKLEY®isaregisteredtrademarkofPenguinGroup(USA)LLCThe“B”designisatrademarkofPenguinGroup(USA)LLCPUBLISHINGHISTORYPreviouslypublishedineBookformatasPersonalizedLivingUsingtheBloodTypeDiet®(TypeB)byDrumHillPublishingLLCin2012Berkleytradepaperbackedition:October2013
LibraryofCongressCataloging-in-PublicationDataD’Adamo,PeterJ.Eatright4yourtypepersonalizedcookbooktypeB:150+healthyrecipesforyourbloodtypediet/Dr.PeterJ.D’AdamowithKristinO’Connor;photographsbyKristinO’Connor.p.cm.ISBN:978-1-101-63594-01.Diettherapy.2.Nutrition.3.Bloodgroups.4.Naturopathy.I.O’Connor,Kristin.II.Title.III.Title:EatrightforyourtypepersonalizedcookbooktypeB.RM219.D292013641.5’631—dc23
2013021043CoverdesignbyJasonGillCoverphotobyChristopherBierlein
BookdesignbyPaulineNeuwirth
Therecipescontainedinthisbookaretobefollowedexactlyaswritten.Thepublisherisnotresponsibleforyourspecifichealthorallergyneedsthatmayrequiremedicalsupervision.Thepublisherisnotresponsibleforanyadversereactionstotherecipescontainedinthisbook.
WhiletheauthorhasmadeeveryefforttoprovideaccuratetelephonenumbersandInternetaddressesatthetimeofpublication,neithertheauthornorthepublisherisresponsibleforerrors,orforchangesthatoccurafterpublication.Further,thepublisherdoesnothaveanycontroloveranddoesnotassumeanyresponsibilityforauthororthird-partywebsitesortheircontent.
Contents
Introduction
TypeBataGlance
FirstThingsFirst
BreakfastQuinoaMuesli
Blackstrap-CherryRiceGranolaNS
NutButter–GranolaBoatsNS
BreakfastEggSaladNS
TurkeyBacon–SpinachSquaresNS
SwissChardandCreminiFrittataNS
Broccoli-FetaFrittataNS
Maple-SausageScrambleNS
HomemadeTurkeyBreakfastSausageNS
SavoryHerbandCheeseBreadPuddingNS
Spinach-PepperSouffléNS
OatCrêpes
SweetPotatoMuffinswithCarobDrizzle
Wild-RiceWaffles
Blueberry-MacadamiaMuffins
SpeltPancakesNS
CherrySconesNS
Pear-RosemaryBreadNS
LunchNavyBeanHummusandFetaSandwichNS
LambMeatballSubNS
FishFilletSandwichNS
BaconGrilledCheeseNS
GreensandBeansSaladNS
SaladPizzaNS
DandelionGreenswithRoastedRootsandHorseradishDressingNS
Roasted-EggplantGreekSaladNS
Salmon-FilledRadicchioCupsNS
BakedFalafelNS
RawKaleSaladwithZestyLimeDressingNS
CrunchyVegetableSpringRollswithSweetCherryDipNS
Feta,Spinach,andYellowPepperPieNS
KidneyBeanStew
DinnerMacandCheesewithRoastedVegetablesNS
PastaCarbonarawithAsparagusNS
SpringPestoPastaNS
SweetPotatoGnocchiwithBasil-CranberrySauceNS
GrilledRadicchioandWalnut-SpinachPestoNS
VegetableLasagnaNS
NoodleswithPoachedSalmonandCreamyBasilSauceNS
Lemon-GingerSalmonNS
SalmonandBeanCakeswithCilantro-CreamSauceNS
BakedMahimahiwithCrunchyFennelSaladNS
Parchment-BakedSnapperNS
FigandBasilHalibutNS
SpicySeafoodStewNS
SeafoodPaellaNS
Oven-RoastedHalibutNS
FishTacoswithBeanandMangoSaladNS
Fig-StuffedTurkeyBreasts
Broccolini-StuffedTurkeyNS
Crispy-CoatedTurkeyTenderswithApricotDippingSauce
ShreddedTurkeyBake
GreenTea–PoachedTurkeyTenderloinsNS
TurkeyPotPiewithCrunchyToppingNS
HeartySlow-CookerTurkeyStewNS
TurkeyMoleDrumsticks
Turkey-GingerStir-FryNS
SpicedLambwithWildMushroomsNS
GrilledLambChopswithMintPesto
LambMoussaka–StuffedEggplant
MoroccanLambTagine
SweetPotatoShepherd’sPieNS
TangyPineappleandBeefKabobsNS
Slow-CookerVenisonNS
RedQuinoa–MushroomCasserolewithFriedEggNS
GreekLambBurgersNS
Chili,SansTomatoes
NavyBeanStewNS
BeanBurgers
SpaghettiSquashwithCreamyGoatCheese,Walnut,andParsleySauceNS
RiceandBeanLoafNS
SoupsandSidesThaiCurrySoupNS
Carrot-GingerSoupNS
RoastedParsnipSoupNS
MeltedMozzarella–OnionSoupNS
Broccoli–NorthernBeanSoupNS
BeefandShreddedCabbageSoupNS
MushroomSoupwithParsleyPestoNS
BroccoliandCabbageSlawwithRaisinsNS
GrilledGarlic-GingerBokChoyNS
Sweet-and-SaltyBrusselsNS
SouthIndian–CurriedEggplantNS
BakedBeansNS
SpicyCollardsNS
Garlic-CreamedSpinachwithRoastedCaulifowerNS
RoastedAutumnRootsNS
RoastedEscaroleNS
SpicyRoastedMustardGreenswithFetaNS
RatatouilleNS
RoastedBroccoliwithGarlic-BasilOilNS
RoastedSweetPotatoeswithFriedSageNS
WhippedSweetPotatoSoufflé
RutabagaSmashNS
SweetPotatoHashwithTurkeySausage
SweetPotatoRaguNS
BrownRiceSaladNS
ForbiddenBlackRiceRisottoNS
HerbedQuinoaNS
Crisp-TenderVegetableQuinoaNS
MintandRedPepperTabboulehNS
PotatoGratinwithRosemary-WalnutCreamNS
CreamyRicePolentaNS
SnacksCheeseToastNS
SummerSquashSalsaNS
CruditésandCreamyGoatCheeseDipNS
NavyBeanHummusNS
FlaxCrackersNS
CurriedEggSaladNS
FarmerCheeseandBeet-EndiveCupsNS
MarinatedMozzarellaBallsNS
SpicyRosemary-NutMixNS
BroccoliniwithCrispyWalnutBaconNS
CrispySpringVegetableCakesNS
RoastedCauliflowerBruschettaNS
HomemadeApplesauce
TropicalFruitSaladwithMintandLimeDressingNS
PearandAppleChips
BakedGrapefruit
GrilledPineapplewithChocolateSyrup
Almond-ButterRiceCakeswithMiniChipsNS
Carob–WalnutButter–StuffedFigsNS
DrinksandBeveragesCoolingChamomileIcedTeaNS
SweetBasilandGingerTeaNS
MatchaMojitoTeaNS
IcedChaiCoffee
TropicalKaleSmoothie
Kale,Carrot,andGingerAppleJuiceNS
CreamyBanana–NutButterSmoothieNS
BerryBonanzaSmoothieNS
DessertsDeep-ChocolateBrowniesNS
Cherry-ChocolateFondueNS
ChocolateSaltedNutClustersNS
CreamyBerryRicotta
Cocoa-DustedChocolateTrufflesNS
FigBars
Almond-CranberryBiscottiNS
ChocolateChipCookiesNS
BlueberryCrumble
Apple-AcaiCharlotte
Carrot-PineappleCake
MatchaCakewithChocolateFrostingNS
Upside-DownAlmondCakewithApricotGlazeNS
MilletCrêpeswithRaspberryChutneyandChocolateSyrupNS
Banana-BasedIceCream:4Ways
GingerRicePuddingNS
Stocks,Condiments,andSaucesHerbDressingNS
CitrusDressingNS
Carrot-GingerDressingNS
ChocolateSyrupNS
TurkeyStockNS
VegetableStockNS
BasicBreadCrumbsNS
BeefStockNS
UsefulToolsMenus
Substitutions
MenuPlanning
Four-WeekMealPlanner
ToolsFoodJournal
TrackingYourProgress
ShoppingList
TimetoThinkGreenQuickReviewoftheTerms
TipsforBuyingLocalandOrganic
DirtyDozen/CleanFifteen
SafeFoodStorage
CleaninguptheKitchen
AppendixI:AdditionalInformationontheBloodTypeDietsDiscoverYourBloodType
SecretorStatus
CenterforExcellenceinGenerativeMedicine
D’AdamoPersonalizedNutrition®—NorthAmericanPharmacal,Inc.
www.dadamo.com—ForAllThingsPeterD’Adamo
AppendixII:ProductsProteinBlend™Powder—TypeB
Unibar®ProteinBar
CarobExtract™
Proberry3™Liquid
SWAMI©PersonalizedNutritionSoftwareProgram
AppendixIII:References
Acknowledgments
Introduction
Letfoodbethymedicine,andmedicinebethyfood.
—HIPPOCRATES
FOODHASTHEpotentialtohealandstrengthenourphysicalbodies,supportourrecoveryfrominjuryandillness,andpotentiallychangeourgeneticdestinies.
Notonlydoesfoodprovidesustenanceandnourishment,itprovidesanopportunityforcreativeexpressionandcommunity,whetherthroughdevelopingnewrecipesorwaystoprepareacertainfoodorinsharingamealwithothers.WhenIwroteEatRight4YourTypein1996,Iexploredtheconnectionsbetweenbloodtypeanddiet,andoutlinedspecificnutritionalprogramsforeachbloodtype.Sinceitspublicationmorethanfifteenyearsago,Ihavecontinuedtoresearchandwriteabouttherolethatfoodsplayinourlives,andIhavetriedtocreatesupportmaterialsandguidanceforpeoplewhofollowtheBloodTypeDiet.
In1998,IwroteCookRight4YourType,whichactedasahandbookformyreaders,providingrecipes,cookingtips,andplanningguidelinestohelpnavigatetheprocessoffoodplanningandpreparation.IalwayswantedtotakethisfurtherasIfelttherewasanaestheticqualityaboutfoodandfoodpreparationthatshouldbereflectedinabook,notjustwithgreatrecipesbutalsowithbeautiful,four-colorphotographythatcelebratesfood.Aboutthreeyearsago,ImetKristinO’Connor.Althoughshecametoseemeasapatient,ourconversationturnedtofollowingtheBloodTypeDiet,cooking,foodpreparation,andtheworkshewasdoingasapersonalchef,foodstylist,andfoodblogger.
Iwasimpressedbyherdedicationtonutritionandhealthyeatingandbyherabilitytosimplifythefood-preparationprocess,whichforsomepeoplecanbequitedaunting.Overtheensuingmonths,asweworkedtogetherasdoctorandpatient,ourconversationsreturnedagainandagaintofood.IfeltthatIhadfoundinKristintheperfectpersontocollaborateonabookprojectthatwouldblendthescientificconceptsoftheBloodTypeDietwiththeartistryofcookingtocreatevisuallystunningcookbooksspecificallydesignedforeachbloodtype.KristinhasapassionfortheBloodTypeDietthatisunparalleled,andanencyclopedicknowledgeofthefoodlistsforeachofthebloodtypes.Sheiscreativeandresourceful,andsheappreciatesandrespectstheneedforfoodtobothtastedeliciousandbenourishing.
Forthepastyear,Ihavebeenenjoyingtherecipesincludedinthebooks,andIhavetosaythatI’vebeenknockedoutbyhowdelicioustheyare.Theyarealsoeasytoprepare,asIknowmostofushavelimitedhoursinthedayforfoodplanningandpreparation.Therecipescontainedinthesebooksaresuitableforindividualsorfamilies,aswellasforspecialeventsandentertaining.Additionally,therearehelpfulfoodpreparationtips,suggestionsforhowto
Additionally,therearehelpfulfoodpreparationtips,suggestionsforhowtoorganizeyourkitchen,foodstorageguidelines,andsuggestedresourcesthatcanmakemealplanningandpreparationeasier.Mygoalhasalwaysbeentoprovideaccessibleinformationthatiseasytoincorporateintodailylife,andIbelievethatKristinhasaccomplishedthis.
Thesecookbooksrepresentnewfoodandhealthylifestylepossibilitiesformyreaders;theycombinethesciencebehindtheBloodTypeDietwithKristin’sexpertisenotonlyasachefbutasabelieverandfolloweroftheseconcepts,andpackagetheminabeautiful,four-colorformat.Therecipescontainedwithinareappropriateforyourbloodtypeandcompliantwiththefoodlists,andtheyaredeliciousandmadewithlove—loveoffood,loveofhealth,andloveofsharingthiswithothersonbothKristin’sandmypart.
Iinviteyoutojoinusonthecontinuedjourneyofpersonalizedliving.Iamconfidentthatyouwillfindatrustedcompanioninthesecookbooks,andonewhowillmakeyourlifericherandhealthierasyouexperimentwiththerecipesthatweredevelopedspecificallytoberightforyourtype.
TypeBataGlance
INTHEBLOOD-TYPEworld,BstandsforBalance.Tobeashealthyaspossible,TypeBshouldnotonlystriveforbalanceintheirmeals,butalsoinlife.AsTypeAsachievehealththroughamostlyvegetariandietandTypeOshouldmaintainaprotein-rich,carnivorousdiet,TypeBworksbestbyenjoyingthebestofbothworlds.Whereaswiththeotherbloodtypestherearelargegroupsoffoodstoavoid,TypeBhashighlyBeneficialfoodsineverycategory:meats,grains,dairy,fruits,andvegetables.TypeBhasawidearrayofcheesestoselectfrom,nottomentionthreeNeutralsthatareonmostbloodtypes’Avoidlist:beer,redwine,andcoffee…luckyyou.Ofcourse,Neutralsarenotgoingtoimproveyourhealth,butinmoderationtheywon’tharmyoueither.Let’sbrieflyreviewwhatitmeanstobeaTypeB.
Whenstructuringmealsfortheday,TypeBsshouldtrytohaveaprotein,complexcarbohydrate,andvegetablewitheachdish.Proteinisbestachievedthroughredmeatssuchaslamb,mutton,andrabbitaswellasavarietyofcheeses,beans,andanabundantselectionofseafood.Chicken,shellfish,andsoyproteinsshouldbeavoided.BetweentheselectionofBeneficialandNeutralgrains,thereisnotmuchtoavoidbesidescorn.Youwillhaveamplechoicebetweenmanydeliciousgrains,breads,andpastas.Fruitsandvegetableoptionsarealsoplentiful,justbesuretoavoidtomatoes.
TypeBsarefortunatetobeknownfortheirstrongimmunesystems,aidingintheirabilitytobeadaptabletovariousdietaryandenvironmentalinfluences.It’sforthisreasonthatTypeBsshouldeatadiverseandbalanceddiet.DiseasesusceptibilityinTypeBoccurswhenthereareimbalancesinthebody,typicallyresultinginautoimmunediseaseorrare,slow-growingviruses.TypeBsarealsoatriskforTypeIdiabetesandchronicfatiguesyndrome.MaintainingabalanceddietandadheringtoTypeBBeneficials,however,willhelppreventthesemedicalrisks.
TheBloodTypeDiethastakenpersonalizednutritiontoahigherlevelwith
theintroductionoftheinfluenceSecretorStatushasonourhealth.Approximately80percentofthepopulationareSecretors,whichmeansthatthemajorityofussecreteourblood-typeantigensinourbodilyfluidssuchassalivaandmucus.AsIwroteinLiveRight4YourType:
Subtypingyourblood,especiallyyourSecretorStatus,providesanevengreaterspecificityofidentification.Yourbloodtypedoesn’tjustsitinertinyourbody.Itisexpressedincountlessways…Asimpleanalogywouldbeafaucet.Dependingonthewaterpressure,thefaucetmightpourordribble…Inthesameway,yourSecretorStatusrelatestohowmuchandwhereyourbloodtypeantigenisexpressedinyourbody.
BeingaSecretormeansthatwecanimmediatelyattackviruses,bacteria,andotherforeignbodiesastheycomeincontactwithourbodies,throughsecretionsinoursaliva.Non-Secretorsdonothavethisfirstlineofdefense;however,theirinternaldefensesaremorepowerfulthanSecretors.AllofthismeansthatsomefoodsthataresuitableforSecretorsmaynotbeforNon-Secretors(NS),andviceversa.Toaddressthis,wehavetaggedallrecipesinthisbookthatareappropriateforNon-Secretors,andwhenpossible,substitutionsareprovidedtomaketheotherrecipesacceptableandhealthfulforNon-Secretors.
Justasyourfoodshouldbebalanced,soshouldyourexerciseregimen.Themosteffectiveworkoutstrategiesforyourbloodtypearethosethatbalancemoderatephysicalexertionwithamentalcomponent,sosticktohiking,biking,tennis,andswimming,mostofwhicharealsogentleontheknees.
Inthisbook,youwillfindrecipes,menus,andtoolsspecificallydesignedforyourTypeBdietandSecretorStatus.Formoreinformation,seeEatRight4YourType,theBloodTypeBFood,BeverageandSupplementLists,orrefertoyourSWAMI©PersonalizedNutritionSoftwareProgramguideifyouhaveone(SWAMIisaproprietarysoftwareprogramdesignedtoproduceaunique,one-of-a-kinddietprotocolbasedonyourbloodtype,aseriesofbiometricmeasurementsandyourpersonalhistory.Seepage236intheAppendix).
TypeBistheadventurousbloodtype,encouragedtoexploreandtrynewthings.TypeBhastheluxuryofeatingallkindsofinterestingfoodsandeatingthemincombinationwithoneanother,sodon’tbeafraidtodiginandgetstartedonyourownblood-typeadventure.
FirstThingsFirst
BeneficialFoods
Hereisalistofbasicstokeepinyourkitchenwiththethoughtthattherewillbetimeswhenmealshavetobespontaneous.IfyouhaveessentialsfromyourBeneficialandNeutrallistsonhand,nomatterwhatyoumake,itwillbesomethinggoodforyou.
Let’sStartwiththeFridgeSaladBasePickyourfavoritegreensormixitupeachtimeyougotothegrocerystore,keepingthesesalad-baseoptionsinmind:
BENEFICIALSCabbageKale
NEUTRALSArugulaBostonBibbEscaroleRed-leaflettuceSpinach
Thesewillgiveyouagreatstarttoalast-minutesaladoranaddedcrunchtoasandwich.
RoastedVegetablesThebestthingyoucoulddoforyourselfistokeepheartyfreshvegetablesonhand.Theyareperfecttoroastfordinner,makeinbulktoaddtoyourlast-minutesaladthenextday,orthrowinafrittataforbreakfast.Roastedvegetablesareaterrificleftovertokeeponhand.Mostvegetablesworkwellwhentossedwitholiveoil,seasalt,androastedina375-degreeovenfor12to20minutes(dependingonthesizeanddensityofthevegetables.)HereareafewthatarebothBeneficialtoTypeBandtakewelltoroasting:
BENEFICIALSBeetsBroccoliCarrotsCauliflowerEggplantKaleParsnipsPeppersSweetpotatoes/yamsTurnips
NEUTRALSAsparagusCeleriacFennelOnionsPotatoesSquashZucchini
KeepingafewofthesevegetablesinyourfridgeeachweekwillcomeinhandyandisaperfectwaytoaddmoreBeneficialstoyourdiet.
FruitMostpeopledon’thaveaproblemincorporatingfruitintheirdiet.Itisaperfectsnack,pairedwithnutsornutbutters,usedtomakedesserts,andaddedtocerealorsalads.Somefruitsevenworkwellinsavorydishes.BelowisalistofBeneficialfruitforTypeB:
BENEFICIALSBananasCranberriesGrapesPapayasPineapplesPlumsWatermelon
MilkTypeBsareamongthefewwhobenefitfromcow’smilk,whichisagreatsourceofprotein.ThebestmilkoptionsforTypeBsare:Nonfator2percentcow’smilk
ProteinTheTypeBdietisbasedonbalancedproteinandvegetableconsumption,soitisimportanttokeepadiversesupplyofproteinstoaccompanyvegetablesandgrainsateachmeal.Wesuggestkeepingtwofreshtypesofproteinsinthefridgeandthentwotothreeinthefreezerforbackup.Preparemoremeatthanyouneedandsavetherestasleftoverstoenjoythenextdayforlunchortoaddtoacasserole.Hereareafewstaplesthatareusefultohaveonhand.Pleasenote,itisrecommendedthatallpoultrybeorganicandallbeefbegrass-fedandorganic.
BENEFICIALSCheeses(cottagecheese,farmercheese,feta,goatcheese,kefir,mozzarella,
ricotta)Lamb(cheaperandcontainmoreleanmeatthanchopsorrack)Nutbutter(walnutbuttermadefromblackwalnuts)Seafood(cod,flounder,grouper,halibut,mahimahi,salmon,sole)
NEUTRALSBeeftipsCheeses(Brie,Camembert,Cheddar,Colby,creamcheese,Gouda,Gruyere,
Jarlsberg,MontereyJack,Muenster,Parmesan,provolone,Swiss)EggsGroundbeef(90percentleanorleaner)Nutbutters(almond,pecan,or
macadamia.Almondbutterisinexpensiveandeasilyfoundinsupermarketsornaturalfoodstores.)Seafood(catfish,herring,orangeroughy,redsnapper,sole,squid,tilapia,whitefish)Turkeytenderloins
FillingupYourFreezerSmoothiesMakingsmoothiesisagreatalternativeforbreakfastoraperfectprotein-filledsnack.Theyareago-torecipethatyoushouldbesureyouhaveingredientsforatalltimes.Ofcourse,freshfruitcanbeusedwheninseason.Mixinsomefrozenfruitsandvegetablesintothesmoothieforathickerconsistency,however.HereareafewBeneficialoptions:
BENEFICIALSBananasKalePineapple
NEUTRALS
FigsMangosPeachesRaspberriesStrawberries
LeftoversIt’salwayshelpfultodoubletherecipewhenmakingfoodsthatfreezeeasilysuchas:Chili
CookiesCrackersLasagnaMuffinsPestoSaucesStews
PestocanbestoredinBPA-freeicecubetraysforindividualservings.Onthefollowingpages,youwillfindmoreinformationonsafefoodstorageaswellassuggestionsforcookinginbulk.
ProteinJustlikekeepingfreshproteinoptionsinyourfridge,itisalwayshelpfultokeepatleastafewinthefreezeraswell.Todefrostmeats,poultry,orseafood,takethemoutthedaybeforeandputthemintherefrigerator.Itisrecommendedthatallbeefbegrassfedandorganic.
BENEFICIALSBeeftipsGroundbeef(90percentleanorleaner)Lambsteaks(cheaperandcontain
moreleanmeatthanchopsorrack)Turkey(ground,tenderloins,whole)Seafood(cod,flounder,grouper,halibut,mahimahi,salmon,sole)
NEUTRALSSeafood(catfish,herring,orangeroughy,redsnapper,scallops,squid,tilapia,
whitefish)
TimetoGetinThatPantrySnacksThefirstthingweallgointothepantryforistograbaquickbiteontherunorpackasnacktoshipofftoschoolwiththekids.It’sprettyimportantthatthesemiddaytreatsarebalancedandwholesome;thebestwaytomakethathappenistostockthatpantryright.HereareafewstaplesforTypeBs:Almondbutter
BrownricecakesDarkchocolate(70percentorhigher)Driedfruit(bananachips,cranberries,
figs,prunes)Freshfruit(bananas,grapes,papaya,pineapple,plums,watermelon)Nuts(almonds,pecans,macadamianuts,walnuts)Speltcrackers
Whole-graincereals(madefromoat,spelt,orbrownrice)
Ifyouwanttoprepaheadforthosetimeswhenyouareinarush,mixcombinationsofnuts,driedfruit,andmaybeevenalittledarkchocolate,anddivideintosingleservings.Storeinsmallglasssealablecontainersandtaketheminthecar,ontheplane,oranywhereyouareheaded.
DrinksDrinkingwaterisalwaysthebestoption,butwhenyouwanttoaddalittleflavortoyourbeveragerepertoire,dabbleintheseBeneficialteasorNeutraldrinks,buttrynottogooverboardwithNeutrals.Thereareafewdrinkrecipesinthisbook.
BENEFICIALSGrapejuicePineappalejuiceTeas(ginger,green,licorice,peppermint,rosehip)
NEUTRALSBeerBlackteaCoffeeRedwine
Grains/LegumesGrainsshouldbeanintegralpartoftheTypeBdiet,eateninbalancewithproteinandvegetablesateachmeal.Therearequiteafewgrainstochoosefrom,whicharebothBeneficialandNeutralandwilladdvarietytoanymeal.Quinoa,forexample,cooksin12minutesandisalightbutfillingsideforafastweeknightdinner.Beansarealsoaperfectwaytoaddsatiatingproteinsandcarbohydratestosalads,casseroles,stews,dips,andsoups.
Beans(kidney,lima,navy)Wholegrains(millet,oatbran,oatmeal,puffedrice,ricebran,ricecakes,
spelt)
SeasoningsMakinghealthyfoodtastegoodisnon-negotiable.Onequicktricktodoingsoisbyknowingyourwayaroundyourspicecabinet.Herbsandspicesarecaloriefreeandflavorpacked.ThespiceslistedbelowalsohappentobeterrificforyourTypeBbody.Keepajarofhomemadebreadcrumbsonhandforaquicktoppingonacasserole,usedasturkeybreading,ortobreadseafood.Additionally,asmuchaswewouldliketorepressoursweettooth,itisanunrealisticexpectationformost,sostockuponnaturalsweetenerslikeagaveandmaplesyrup,althoughtrytousesparingly.
BENEFICIALSBasicBreadCrumbsOliveoilMolassesSpices(cayennepepper,curry,ginger,horseradish,parsley)
NEUTRALSSpices(anise,basil,bayleaf,caraway,cardamom,carob,chilipowder,
chive,clove,coriander,cumin,garlic,marjoram,mustard,nutmeg,oregano,paprika,redpepperflakes,peppermint,sage,tamari,tamarind,tarragon,thyme,turmeric,vanilla)Maplesyrup
AgavenectarVinegar
RecipeIdeasforLast-MinuteCookingTime-SavingTricksMaketheserecipesinbulkandstoreinyourfreezertograbonthego:flaxchips,smoothiesinindividualportions,bakedgoods,chili,granola,soups,casseroles,pestoinice-cubetrays,orstews.
Whenmakingdressingsorcondiments,doubleortripletherecipeandstoreitintherefrigeratorforfutureuse.Ifyouaremakingarecipethatusesonelemon,youmightaswelldoitwiththreeandsaveyourselftheprepandclean-upagainandagain.
UtilizeRoastedVegetablesLet’sreemphasizeherehowamazinglyusefulleftoverroastedvegetablescanbe.Notonlyaretheyreadytobethrownintojustaboutanysavorydish,buttheyaddtremendousflavorwithnoeffortwhatsoever.Hereareafewexampleswhereyoucantossinroastedvegetablesandhaveatastynewdish:Casseroles
ColdpastasaladCrěpesFrittataLettucewrapsOmeletsPizzaQuichesRiceSaladsSoufflésSpringrollsTacosaladsVegetabletarts
Nexttimeyoumakeroastedvegetablesfordinner,doyourselfafavoranddoubleuponthatrecipe.
ReviewYourStock
Nowthatyouhavethebasics,it’stimetotakealookatsomeoftheAvoids.Youhavelivedyourwholelifeeatingwhateveryouwant.Nowyouopenyourcabinetsandthink,howdoIstartover?buttheanswerissimple:youdon’thaveto.Youjusthavetoemphasizethehealthychoicesthatyouarenowprivyto.YoushouldditchanythingthatiscategorizedBestAvoidedforyourtype;listedbelowareafewplaceswhereAvoidsmaybelurkingandreadytosabotageyourotherwiseperfect,newdiet.
Openupthefridge—takeinventoryofallcondiments,sauces,stocks,andotherprocessedfoods.Openthepantry—familiarizeyourselfwiththeingredientsinyoursnacks,cereals,pastas,spices,andotherfoods.Openthefreezer—removefrozendinners.Justdoit.Youcanbesuretheyarenotdoingyouanygood.Otherthanthat,thesameapplieshereasabove:evaluatewhatyouhave,andreviewingredientsjusttogetyourselfacquaintedwithwhatyouaredealingwith.
Onceyouhavedonethat,takeoutallquestionablesubjectsandlinethemuponthecounterortable.RefertotheTypeBdietinEatRight4YourType,theBloodTypeBFood,Beverage,andSupplementList,orrefertoyourSWAMIpersonalizednutritionreportfoodlists.CheckoutyourAvoids,asthiswillbethemostefficientwayofeliminatingthosefoodsthatarebestAvoided.
PleasenotethatAvoidsarenotlimitedtotheexampleslistedbelow.Hereisarundownofthemainoffenders:
CornCornhasbecomeahottopicinthefoodworld.ThemovieFoodInc.helpedexplaintomanypeoplethatthemassproductionofcornhasbecomeanational,ifnotglobal,issue.Withtheintroductionofgeneticallymodifiedorganisms(GMOs)orfoodsthataregeneticallyalteredtooptimizetheirgrowingpotential,cornquiteliterallybecameanotherspecies.AsanAvoidforTypeB,eliminatingcorngivesusyetanotheropportunitytocleanourdiet.Duetooursociety’sdependenceoncorn,itisusedinawiderangeofprocessedgoods,makingitvirtuallyimpossibletoavoidaltogether.
Wewilldoourbesttooutlinewherecornisgenerallyhidden,butknow,too,thatwiththisdiet,itisoktorunintoanAvoidonceinawhilewithoutsabotagingyourprogress.IfyouarenotacutelysickandaresimplyusingtheBloodTypeDietforgeneralhealth,youonlyhavetobe80percentcomplianttosee100percentresults.Howforgivingisthat?
Thefollowingareafewplacescornexists:Alcohol(some)ArtificialflavoringsArtificialsweetenersAscorbicacidAspartameBakedgoods(some)Bakingpowder(some)CannedfruitsandsomevegetablesCaramelcolorCerealCheesespreadsCitricacidConfectioners’sugarCornflourCornstarchCornsyrupFoodstarchGritsHominyHydrolyzedvegetableproteinIcecream(some)Instantcoffee/teasKetchupLicorice
LicoriceMaizeMalt/maltsyrupModifiedfoodstarchMolasses(some)PolentaPopcornPreparedmustard(some)SaladdressingsSalt(iodized)SodaSplendaSucroseSugar(ifnotcaneorbeet)Sweetbeverages(containingcornsyrup)TacoshellsTomatosauce(withcornsyrup)Vitamins(some)XanthangumYeast(some)Yogurt(withcornsyrup)
SoyWhenmostpeopleheartheyhavetoavoidsoy,theysay,“Noproblem,Ican’tstandtofuanyway.”Unfortunately,soyisnotonlyfoundinobviousplaceslikesoysauce,tofu,orsoycheese.Duetoitsperceivedadaptability,soyisusedasablankcanvastoadapttoanyflavorortexture.Itisrelativelyinexpensivetoproduce,anditcanbefoundinalmostallprocessedfoodstoday.Thegoodnewsis,avoidingsoymeansavoidingmostpackagedfoodsthatprobablycontainmanyingredientsthatareunhealthyforyou,sotrytothinkofitasagreatremindertoeatwhole,purefoodsasoftenaspossible.Belowisalistoffoodsthatgenerallycontainsoyoraresoy-basedproducts.Itisimportanttoreadfoodlabelstomakesureyouaretotallyavoidingsoy.
ArtificialornaturalflavorsCannedtuna(some)ChocolateCriscoEdamameFermentedbeanpasteGravy(some)HydrolyzedvegetableproteinMayonnaiseMisoMono-diglycerideMonosodiumglutamateSaladdressingsSoycheeseSoyflourSoymilkSoyoilSoysauceStore-boughtbakedgoods(some)Store-boughtbroth(some)Soups(some)Spiceblends(some)TamariTempehTeriyakisauce
TeriyakisauceTexturedvegetableproteinTofuWhippedtoppingsWorcestershiresauce
WheatAlthoughTypeBsdonothavetobegluten-free,itisbeneficialforyoutobeaswheatfreeaspossible,bothforoptimalweightlossandhealth.Luckilyforyou,thereareplentyofnon-wheatoptionstocookwithandtobuyashealthiersubstitutions.Speltorbrownricebreadsarereadilyavailableinhealthfoodstoresandonline,andtheyareveryclosetothetextureandtasteofwheatbreads.
Hereareafewplaceswherewheatexists:Bakingpowder(some)BeerBluecheese(some)BreadcrumbsBreadedfishBreadsBrewer’syeastBroth(some)BulgurCandies(some)Caramelcolor(some)CerealChewinggumColdcuts(some)CookiesCornbreadCouscousCrackersCroutonsDumplingsFarinaFlavoredextracts(some)Foodstarchormodifiedfoodstarch(some)GrahamflourGravyHotdogsHushpuppiesHydrolyzedplantproteinHydrolyzedvegetableproteinIcecream(some)KamutMalt(flavoring,andvinegar)
Malt(flavoring,andvinegar)MatzoMeatloafMeatballs“Naturalflavor”(eithersoyorgluten)PancakesPasta(includingorzo)PastriesPiecrustPitabreadPizzacrustPotatochips(some)PretzelsSaladdressingsSeitanSemolinaSoupsSoysauceSpicemixtures(some)SyrupTamariTeriyakisauceTexturedvegetableproteinWafflesWheatWheatproteinWheatgrassWorcestershiresauce
ChickenChickenseemstobethemostdifficultexclusionforTypeBs.Themostchallengingpartofnolongereatingchickenisfiguringoutoptionswheneatingout,becauseinyourownkitchenitcaneasilybereplacedwithturkeyinmostrecipes.BecauseTypeBsaremadetohavebalanceddiets,however,youcanseethattherearemanyoptionsstillavailablewhendiningout.
TheRestOtherthancorn,soy,wheat,andchicken,itwillbestraightforwardtodeterminewhatelsetotakeoutofyourcabinets,fridge,andfreezer.TakethetimetogothroughyourlistofAvoidsandremovethemfromyourhouse.Ifyouhavecannedgoods,andnonperishables,youcandonatetoyourlocalfoodbank.Tofindafoodbankinyourarea,gotohttp://feedingamerica.org.
Youshouldbeallclearedoutnow,soyouarereadytogotothestoreandgrabafewessentialstofillinthegaps.
HowtoReadTheseRecipesThiscookbookisdesignedtobeaspracticalandhelpfultotheBloodTypedieteraspossible.Wetookintoconsiderationthatmanyfamiliescouldbecookingformultiplebloodtypesorpreparingmealsforfriendswithvaryingbloodtypes.Inordertomakedoingsopractical,eachoftheEatRight4YourTypePersonalizedCookbookscontainsthesameorsimilarrecipeideaswithdifferentexecutionstosuittheneedsofeachbloodtype.Youwillfindtherecipetitlesalmostidenticalineachbook;however,ingredientsandmethodsmightvaryquiteabit.TherearemanyrecipesthatareBeneficialacrosstheboardandaremarkedwithan(A/B/AB/O)toidentifythattheyareuniversaltoeverytype.Forexample,everybloodtypehasapancakerecipe;however,TypeBshaveBeneficialgrainsthatmightbeontheAvoidlistforothertypes,soeachrecipecontainsdifferentflours.
EveryrecipeisalsowrittentocontainasmanyBeneficialfoodsaspossiblewiththeunderstandingthattasteisstilloftheutmostimportance.Afterall,youarenotgoingtobeinclinedtodiveintoakalecookie,butyouwon’tbeabletoresistPastaCarbonarawithCrispyKale.Thepointisthatwewantyoucomingbackformoreeachtimetoseethateatingrightforyourbloodtypeisasfarfromsacrificeasisindulginginabarofchocolate.
Asyoumakeyourwaythroughthisbook,youwillnoticethatonceinawhilethereisahighlightedsectioncalled“FeaturedIngredient.”Thereareseveralingredientsusedinthisbookthatyoumaynothavecomeacrossbefore,somethatareBeneficialforyourdietandsomethatareBeneficialforyourtastebuds.Inanefforttofamiliarizeyouwiththeseingredients,thereisabriefsummaryexplainingalittleaboutwhatthatingredientis,andhoworwhyitisused.Don’tbeafraidtoexperimentwithunfamiliarterritory.
ManypeoplewhofollowtheBloodTypeDietcometomyofficeorhaveusedthetestsonmywebsite(www.dadamo.com)tocreateaspecificdietplanforthemselves.Ifyouhavedonethat,youhaveaSWAMIpersonalizednutritionreportthatmayvaryslightlyfromthegeneralTypeBdietbecauseittakesintoconsiderationfamilyandmedicalhistory,SecretorStatus,andGenoType.(TheGenoTypeisafurtherrefinementofmyworkinpersonalizednutrition.Itusesavarietyofsimplemeasurements,combinedwithbloodtypedata,toclassifyindividualsasoneofsixbasicEpigenotypes:TheHunter,Gatherer,Teacher,Explorer,Warrior,andNomadtypes.).DuetothevariationsinBeneficial,Neutral,andBestAvoidedfoods,theremaybesomerecipescontainingingredientsthatdonotsuityouasanindividual.Pleasedonotskiptheserecipesentirely.Thereisalwaysawaytomakequickandeasysubstitutions.(See
“UsefulTools:Substitutions,”page215.)Asaquickpieceofadvice,however,vegetablescanbeeasilyswappedout—leafygreensforotherleafygreens,aspecifictypeofbeansforanother,orinsomecases,simplyomittedfromtherecipeiftheyarenotastarcomponent.
YouwillseethatrecipesarealsotaggedaccordingtoSecretorStatus.SomerecipesarenotappropriateforNon-Secretors,butarefineforSecretors(seerecipelegendbelow)inmostinstances.Whenthisisthecase,therearesimplesubstitutionstoadapttherecipeforNon-Secretors.Inafewcases,however,therecipewillbeanAvoidaltogetherforaTypeBNon-Secretor.
Inmanyoftherecipesinthisbook,youwillseeseasaltwrittenas“seasalt,totaste,”andmightbewonderingwhatthatmeansorhowmuchtoadd.Saltcanmakeorbreakyourdish,butifyouaddtoomuch,thereisnogoingback.Tryaddingalittleatatime,taste,andaddmoreifneeded.Whatisalittle?Well,startwithpinchingabitbetweenyourfingersandsprinklingitintoyourdish,giveitaminutetoincorporate,andthentaste.Ifyouweretomeasureapinch,itwouldbealittlelessthan1⁄8ofateaspoon.
Remembertoreadeachrecipeinitsentiretybeforestartingtoensureyouknowhowmuchtimeitwilltakeandifthereareanyingredientsyouwillneedtobuyaheadoftime.Finally,enjoymaking,eating,andsharingtheserecipes.
RECIPELEGEND:
An*isusedwhenarecipeingredientneedsfurtherinstruction,substitution,orcomment.Thisinformationisfoundatthebottomofarecipe.AllrecipesareappropriateforTypeBSecretors.representsarecipethatisappropriateforTypeBNon-Secretors.
RecipeingredientsthatareNOTappropriateforTypeBNon-Secretorsarenotatedwithappropriateacceptablesubstitutionswithinrecipeingredients.
AREVIEWOFTHEFOODLISTS:ThroughoutthisbookwerefertoanumberofplacestofindthecomprehensivefoodslistsfortheBloodTypeDiet.Here’sarecapofwhereyoucanfindthelistssoyoucanusetheonethatisrightforyou:
EatRight4YourType,whichprovidestheentrypointintotheBloodTypeDiet
LiveRight4YourType,whichincorporatesthevalueoftheSecretorStatusBloodTypeBFood,Beverage,andSupplementListsfromEatRight4YourType,ahandypocketguidewiththebasicfoodlistsChangeYourGeneticDestiny(originallypublishedasTheGenoTypeDiet,whichprovidesafurtherrefinementofthedietbyusingbloodtype,secretorstatus,andaseriesofbiometricmeasurementstofurtherindividualizeyourfoodlists)SWAMIPersonalizedNutritionSoftware,designedtoharnessthepowerofcomputersandartificialintelligence,usingtheirtremendousprecisionandspeedtohelptailorunique,one-of-a-kinddiets.Fromitsextensiveknowledgebase,SWAMIcanevaluatemorethan700foodsformorethan200individualattributes(suchascholesterollevel,glutencontent,presenceofantioxidants,etc.)todetermineifthatfoodiseitherasuperfoodortoxinforyou.Itprovidesaspecific,uniquedietinaneasy-to-read,user-friendlyformat,completewithfoodlists,recipes,andmealplanning.
B
Breakfast
QuinoaMuesli Blackstrap-CherryRiceGranolaNS NutButter–GranolaBoatsNS BreakfastEggSaladNS TurkeyBacon–SpinachSquaresNS SwissChardandCreminiFrittataNS Broccoli-FetaFrittataNS Maple-SausageScrambleNS HomemadeTurkeyBreakfastSausageNS SavoryHerbandCheeseBreadPuddingNS Spinach-PepperSouffléNS OatCrepes SweetPotatoMuffinswithCarobDrizzle Wild-RiceWaffles Blueberry-MacadamiaMuffins SpeltPancakesNS CherrySconesNS Pear-RosemaryBreadNS
reakfastrecipeswerewrittenwithdiversityinmind,sothatyoudonotendupeatingthesamethingeveryday.Theideahereistoalternate:oneday
eggs,thenextquinoaorgranola,andsoon,inordertokeepprovidingyourbodywithdifferentnutrientseachday.Youwillprobablynoticethatthebiggestchangeintheserecipesisthetypesofflourused.Don’tbeintimidated;tryonesimplerecipelikepancakestogetyourfeetwetandmoveontotherest.Onceyouhavethenewflouronhand,therestisjustlikeanyotherrecipe.
QuinoaMuesli
1⁄2cupquinoa1⁄2cupwater
1⁄2cup2percentcow’smilk1⁄4teaspoonseasalt2tablespoonsdriedcherries1tablespoondriedcranberries2tablespoonssliveredalmonds2tablespoonschoppedwalnuts2teaspoonsmaplesyrup1⁄4cupcrunchyricecereal
1.Rinsequinoa.Combineinasmallsaucepanwithwater,milk,salt,cherries,andcranberries,andbringtoaboil.Cook10minutes,turnofftheheat,andletsitanadditional4to5minutes.Quinoawillabsorballthewaterandbecomelightandfluffywhendone.
2.Whilethequinoacooks,toastalmondsandwalnutsinadryskilletforabout2minutesoruntilslightlygoldenbrown.Watchnutscarefully;becauseoftheirhighfatcontent,theyhaveatendencytoburneasily.
3.Fluffcookedquinoawithaforkandaddtoastednutsandmaplesyrup.Topwithcrunchyricecerealandaddmoremilkifdesired.
4.Serveimmediately.SERVES2
featuredingredientquinoa/quinoaflour
Quinoa,anancientgraincultivatedbytheIncantribes,hasonlyrecentlybecomepopularagain.Itisafantasticmealinitselfbecauseitishighinfiberandcontainsallnineaminoacids,makingitacompleteproteinsource.Whencooked,quinoahasaslightlynuttyflavorandalight,softtexturewithasubtlecrunchfromtheoutershellofthegrain.Itcanbeusedinmostrecipeswherericeiscalledfor,andcanevenbeeatenwithdriedfruitandnutsforawarmbreakfasttreat.Quinoaisalsogroundintoflourforuseinbreads,pancakes,andmanybakedgoods.
Blackstrap-CherryRiceGranola
4cupscrispyricecereal1cupchoppedwalnuts1cupchoppedpecans1⁄4cuphalvedwholeflaxseeds1⁄4cupblackstrapmolasses2teaspoonsoliveoil1tablespoonagave1⁄8teaspoonseasalt1⁄4cupwater1cuphalveddriedcherries1⁄2cupdriedcranberries
1.Preheatovento350degrees.Lineasheetpanwithparchmentpaperandsetaside.
2.Inalargebowl,combinericecereal,walnuts,pecans,andflaxseeds.Setaside.
3.Inasmallsaucepan,warmmolasses,oliveoil,agave,andsaltwithwaterovermediumheatforabout2minutes,whiskingtocombine.
4.Pourmolassesmixtureovergranolamixture,tosstocoat,andspreadontopreparedsheetpan.Bake10minutes.Reduceoventemperatureto300degrees.
5.Takegranolaoutoftheoven,toss,andplacebackintheoven.Bakeanadditional25minutes.
6.Tosswithcherriesandcranberries.7.Servewarmorcoolfully,andstoreinanairtight,glasscontainerforupto2weeksorinthefreezerforupto2months.
MAKES32(1⁄2-CUP)SERVINGS
NutButter–GranolaBoats
3tablespoonswalnutoralmondbutter1⁄3cupgranola*Seasalt,totaste2bananas
1.Stirnutbutter,granola,andsaltuntilgranolaisevenlycoated.2.Peelbananas,andsliceinhalfdownthecenterandtheninhalflengthwise,soyouhave4longpiecesofbanana.Spoon2teaspoonsgranolamixtureoneachpieceofbananaandenjoy.
SERVES2
BreakfastEggSalad
eggsalad:2teaspoonsoliveoil1⁄2cupcookedorcannedkidneybeans,drainedandrinsed3hardboiledeggs1⁄4cupmozzarellacheese1tablespoonchoppedparsley2cupsmixedbabygreensSeasalt,totaste
dressing:1⁄2teaspoonmustardpowder1tablespoonoliveoil1tablespoonlemonjuice1tablespoononion,gratedSeasalt,totaste
1.Inasmallskillet,heatoliveoilovermediumheat.Toastkidneybeans2to3minutesuntilwarmandslightlycrunchy.Setaside.
2.Removeeggsfromshells,anduseaforktobreakapartinabowl.Setaside.Inaseparatebowl,whisktogetheralldressingingredients.Pourovereggsandtoss.
3.Addbeans,cheese,andparsleytoeggs,andtoss.Serveovermixedbabygreens.
SERVES4
TurkeyBacon–SpinachSquares
Nonstickcookingspray3stripsturkeybacon3largewholeeggs3largeeggwhites
3largeeggwhites2teaspoonsoliveoil2cupsfreshspinachSeasalt,totaste1⁄4cupmozzarellacheese4slicesbrownrice/milletorspelttoast
1.Heatalargeskilletovermediumheat,andcoatwithnonstickcookingspray.2.Addbaconandcook3to4minutes,flip,andcookanadditional2to3minutesontheoppositesideforcrispybacon.Removefrompan,letcool,thencrumbleandsetaside.
3.Whiskeggsandeggwhitesinasmallbowl.Setaside.Inthesameskillet,addoliveoilandreduceheatslightly.Addspinach,sauté2minutes,andseasonmixturewithseasalttotaste.Poureggsoverspinach,cookinggentlyuntildone,about2minutes.Turnoffheatandaddreservedbaconandcheese.
4.Spoonmixtureontoastandserveimmediately.SERVES4
tip:Ifthebaconisnotascrispyasyoulike,youcanaddadrizzleofoliveoiltohelpitalong.
featuredingredientturkeybacon(nitrate-/preservative-free)
Notallturkeybaconisthesame.Therearemanytypesandbrandsonthemarket,butmostareartificiallyderived,andloadedwithsalt,preservatives,andfullofnitrates…allthingsyouabsolutelydonotwanttobeeating.Thereareafewcompaniesthatmaketurkeybaconwithouttheseunhealthyandartificialadditives;theycanbefoundatyourlocalnaturalfoodsstoreandinsomemainstreamgrocerystores.
SwissChardandCreminiFrittata
2teaspoonsghee1⁄4cupfinelydicedSpanishonion1cupdicedcreminimushrooms3cupschoppedSwisschard3largewholeeggs
3largewholeeggs3largeeggwhites2tablespoonsspeltflourSeasalt,totaste1teaspoonchoppedfreshtarragon1teaspoonoliveoil
1.Preheatovento375degrees.2.Meltgheeinanovenproofsautépanovermediumheat.Sautéonion,mushrooms,andSwisschardfor4to5minutes,untilchardhaswiltedandvegetablesaretender.Setaside.
3.Whileonionmixtureiscooking,whisktogethereggs,eggwhites,flour,salt,andtarragoninalargebowl.Addoliveoiltoskilletandpoureggmixtureovervegetables.Cookforabout1minute,justuntilset.
4.Transferpantoovenandbake6to8minutes,oruntilfirmandedgesaregolden.
SERVES4
Broccoli–FetaFrittata
1headbroccoli1⁄4teaspoonseasalt1tablespoonplus2teaspoonsoliveoil,divided3largewholeeggs2largeeggwhites1⁄3cupcrumbledfeta1⁄2cupchoppedspinach1⁄4cupfinelydicedchives2teaspoonbrownriceorspeltflour1tablespoonchoppedoregano
1.Preheatovento375degrees.2.Dicebroccoliintobite-sizepieces,placeinasinglelayeronabakingsheet,andsprinklewithadashofseasaltand1tablespoonoliveoil.Bake15minutes.
3.Inamedium-sizebowl,whiskeggs,eggwhites,feta,spinach,chives,flour,oregano,andsaltuntilwellcombined.
4.Brushamedium-size,ovenproofskilletwithremaining2teaspoonsoliveoilandheatovermediumheat,tocreateanonsticksurface.Addeggmixturetohotpanwithbroccoli.Cook1to2minutes,liftingthesideoftheeggsgentlywithyourspatulatoencourageuncookedeggtorundownintothebottomoftheskillet.
5.Ifthehandleofyourskilletisrubber,wraptightlywithtinfoiltopreventmelting.Placeskilletunderthebroilerfor2minutes,oruntiltheeggssetandbrownveryslightlyontheedges.
6.Servewarm.SERVES4
Maple-SausageScramble
1⁄4cupfinelychoppedwhiteonion3cupschoppedkale1cupdicedzucchini1⁄3cupfinelydicedredbellpeppers4teaspoonsoliveoil,divided1⁄2poundgroundturkeysausage1tablespoonmaplesyrup3largeeggs2largeeggwhites1tablespoonwaterLarge-grainseasalt,totaste
1⁄4cupdicedkefircheese
1.Inalargeskillet,sautéonion,kale,zucchini,andpeppersin2teaspoonsoliveoilovermediumheatfor3to4minutes,oruntilvegetablesarearomaticandtenderandkaleisbrightgreenandwilted.Removefromskilletandsetaside.
2.Brownturkeysausageinthesameskilletwithremaining2teaspoonsoliveoilovermediumheat,breakingintobite-sizepiecesuntilcookedthrough,about5to6minutes.Drizzlewithmaplesyrup,andstirtocoat.Addsausagetovegetablesandsetaside.
3.Returnskillettostovetopandreduceheattomedium-low.Whiskeggsandeggwhiteswithwaterandsalttotaste,andaddtoskillet.Stirgentlywithaheat-safespatulauntilfirmandcookedthrough.Addsausageandvegetablestotheskillet,andstirtocombine.
4.Servetoppedwithkefircheese.SERVES4
HomemadeTurkeyBreakfastSausage
2teaspoonsoliveoil1⁄2cupfinelydicedonion
1⁄2cupfinelydicedfennel1poundgroundturkeymeat1teaspoonfennelseed1teaspoonpaprika1teaspoonseasalt1⁄4teaspoonchilipowder1clovegarlic,minced1⁄2cupfinelydicedBoscpear2teaspoonsmaplesyrup
1.Inalargesautépan,heatoliveoilovermediumheat.Addonionsandfennel,andsauté3to4minutes,oruntiltender.Removefromheatandletcooltoroomtemperature,about10minutes.
2.Placegroundturkeyinalargebowl,andaddfennelseed,paprika,salt,chilipowder,garlic,pear,maplesyrup,andcooledvegetables.Useyourhandstoincorporateallingredientsintothemeat,butdonotovermix.
3.Formmeatintosmall,hotdog–shapedlinks.Cook8to10minutesoruntilmeatisbrownedonallsidesandinsideofthesausageisnolongerpink.
4.Servewarmaloneoralongsidescrambledeggsforaprotein-packedbreakfast.SERVES4
SavoryHerbandCheeseBreadPudding
2teaspoonsoliveoil,plusmoreforgreasing1teaspoonghee2cupsdicedonion2cupsquarteredwhitemushrooms2cupsdicedzucchini6cupstornkaleSeasalt,totaste8cups(1-inch)breadcubes(sproutedwheatorspeltbread)1cup2percentcow’smilk1cupVegetableStock*4largeeggs,beaten1teaspoonfreshthyme1teaspoonfreshrosemary1teaspoonfreshsage1cupmozzarellacheese
1.Preheatovento350degrees.Greasea9″x11″bakingdishwitholiveoilandsetaside.
2.Inalargeskillet,heatgheeand2teaspoonsoliveoilovermediumheat.Sautéonion,mushrooms,zucchini,andkaleuntiltender,about5to6minutes.Seasonwithsalt,andsetaside.
3.Spreadbreadcubesinasinglelayeronabakingsheet.Toastfor3to4minutes,untilslightlygoldenbrown.Tossinalargebowlwithvegetables.
4.Whisktogethermilk,stock,eggs,thyme,rosemary,andsage.Pouroverbreadandvegetables,andtosstocombine.Pourtheentiremixtureintothepreparedbakingdish.Topwithmozzarellacheeseandbake,covered,for35minutes.Uncover,andbakeanadditional10minutes,untilcheeseisbubblingandslightlybrowned.
5.Servewarm.SERVES12
Spinach-PepperSoufflé
1tablespoonghee2tablespoonsspeltoroatflour1⁄2cup2percentcow’smilk1⁄2cupVegetableStock*2cupspackedspinach1cupchoppedredbellpepper2largeeggyolks1⁄4cupchoppedbasil1⁄4cupgratedGruyerecheese1⁄4teaspooncayennepepperSeasalt,totaste4eggwhites,atroomtemperature
1.Preheatovento350degrees.Spray4(12-oz.)ramekinswithnonstickcookingspray,placeinabakingdish,andsetaside.
2.Inasaucepanovermediumheat,meltgheeandwhiskinflour.Graduallyaddmilkandstock,whiskingcontinuouslyuntilthickened,about3to4minutes.Oncemixtureisthickandresemblestheconsistencyofyogurt,removefromthe
heatandletcoolcompletely.
3.Inafoodprocessor,pureespinachandbellpepper.Placepureedvegetablesontocheeseclothorpapertowels,wraptheclotharoundthevegetables,andstrainexcessliquidbygentlysqueezingthevegetablejuicethroughthecloth.Placevegetablesinabowl,andwhiskineggyolks,basil,cheese,cayenne,andsalt.Setaside.
4.Foldmilkmixtureintovegetablemixtureandsetaside.5.Inadry,glassbowl,beateggwhiteswithahandmixeruntiltheyformstiffpeaks.Foldtheeggwhites,one-thirdatatime,intothevegetables.Spoonmixtureintopreparedramekins,andfillthebakingdishhalfwaywithhotwater.Carefullyplaceintheovenandbakefor45minutesoruntiltesterinsertedintoramekincomesoutclean.
6.Serveimmediately.SERVES4
featuredingredientspeltflour
Speltisanancientgrainrelatedtowheat,withaslightlynuttierflavorandagreateramountofnutrients.Itcanbeusedasadirectsubstitutioninalmostanyrecipecallingforwheatflour.(Althoughspeltdoescontaingluten,itdoesnotseemtobeaproblemforpeoplewhocannottoleratewheat.)Speltcanbepurchasedinavarietyofforms,fromthewholegraintoflour,pasta,andbread.Storespeltintherefrigerator,toretainthemaximumbenefitsofitsnutritionalvalue.
OatCrêpes
1⁄3cupoatflour1⁄3cupspeltflour1⁄4teaspoonseasalt11⁄4cups2percentcow’smilk2largeeggs1tablespoonplus1teaspoonmeltedgheeorbutter,divided
1.Inamediumbowl,whiskfloursandseasalt.2.Combinemilk,eggs,and1tablespoonmeltedghee,andbeatwell.Addtoflourmixture,andwhiskuntilwellblended.Coverandplaceintherefrigeratorfor1hour.
3.Heatalargesautépanovermediumheat.Whenthepanishot,addremaining1teaspoongheeandbrushevenlyacrossthebottomofthepan.Usinga1⁄4-cupmeasuringcup,scoopbatterintopanandquicklyturnthepanincircularmotionstospreadthebatterintoaverythinlayer.Letcook1minuteoruntilthebatterfirmsandedgesliftslightlyoffthepan.Useanoffsetspatulatoflipandcook1additionalminute.
SERVES4
tip:Foranindulgenttreat,topwithbananaslices,walnuts,andChocolateSyrupNS(page209).
SweetPotatoMuffinswithCarobDrizzle
muffins:2cupsspeltflour1cupoatflour2teaspoonsbakingpowder1⁄2teaspoonbakingsoda1⁄2teaspoonfine-grainseasalt1⁄8teaspoongroundcloves1⁄2teaspoongroundginger
1⁄2teaspoonallspice(NSomitallspiceandadd1⁄4teaspoonnutmeg)1(15-oz.)canorganicsweetpotatoes1⁄2cuphoney2largeeggs1⁄2cup2percentcow’smilk
topping:1⁄4cuprolledoats1⁄3cupfinelychoppedpecans1tablespoonhoney1tablespoonalmondorlightoliveoil1⁄4cupCarobExtract™*
1.Preheatovento350degrees.Linea12-cupmuffintinwithpaperlinersandsetaside.
2.Inalargebowl,stirtogetherflours,bakingpowder,bakingsoda,salt,cloves,ginger,andallspiceuntilwellcombined.
3.Inaseparatebowl,whisksweetpotatoes,honey,eggs,andmilk.Addthesweetpotatomixturetotheflourmixtureandstirtoincorporate.Dividebatterevenlyamongpreparedmuffintins.
4.Combinetoppingingredientsinabowlandtosswithafork.SprinkletoppingevenlyoneachmuffinanddrizzlewithCarobExtract™.
5.Bake20to25minutes,oruntilacaketesterinsertedintomuffincomesoutclean.
SERVES12
Wild-RiceWaffles
11⁄2cupsspeltflour1⁄2cupoatflour2tablespoonsflaxseeds1⁄2teaspoonseasalt2teaspoonsbakingpowder2largeeggs2cups2percentcow’smilk2tablespoonsoliveoil2tablespoonsapplesauce
2tablespoonsapplesauce1cupcookedwildrice
1.Preheatwafflemaker.2.Inalargebowl,whiskdryingredientstogetheruntilwellcombined.3.Inaseparatebowl,whiskwetingredients.Addwetingredientstodry,andmixuntilfreeoflumps.Foldincookedrice.
4.Spoonbatterintowafflemakerjusttotherim,close,andcookaccordingtosettingsonyourwafflemaker.Wafflesshouldbefirmwithaslightlycrunchyexteriorandsoftinterior.
5.Servewarm.SERVES4
featuredingredientflaxseeds
Flaxseedsaresmallwithahard,smoothsurfaceandarepackedwithomega-3fattyacidsaswellasmanganese,fiber,andothernutrients.Foodsrichinomega-3sareahealthyadditiontoanydietandprovideanti-inflammatorybenefitsforTypeBs,specificallyintheirabilitytofightcanceranddiabetes.Flaxseedscanbeaddedtosmoothies,bakedgoods,orevenusedasatoppingonsalads.Whensubmergedinwarmwater,flaxseedsbindtogetherwiththewaterandformagelatinthatishelpfulingluten-freebakingand,ifdrank,willhelpkeepyou“regular.”
Blueberry-MacadamiaMuffins
11⁄2cupsspeltflour1cupoatflour1⁄2teaspoonsalt2teaspoonsbakingpowder1teaspoonbakingsoda2largeeggs1⁄2cupagave
1⁄2teaspoonlemonzest3tablespoonslightoliveoil1⁄2cupapplesauce1⁄2cupplus2tablespoons2percentcow’smilk1⁄3cupmashedbanana(about1⁄2mediumbanana)1⁄2cupchoppedmacadamianuts1cuporganic(freshorfrozen)blueberries
1.Preheatovento350degrees.Linea12-cupmuffintinwithpaperlinersandsetaside.
2.Inalargebowl,combinedryingredients.Setaside.3.Inaseparatebowl,whiskwetingredientstocombine.Addthewetingredientstothedryingredients,stirringtocombine.Foldinmacadamianutsandblueberries.Dividebatterevenlyamongpreparedmuffintinsandbakefor25to28minutes,oruntilacaketesterinsertedintomuffincomesoutclean.
4.Letmuffinscoolbeforeserving.SERVES12
SpeltPancakes
3⁄4cupspeltflour1⁄4cupoatflour2teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt2largeeggs1cupnonfatcow’smilk2tablespoonsoliveoil
1.Combineflours,bakingpowder,andsalt.2.Inaseparatebowl,whiskeggs,milk,andoliveoil.Addtoflourmixtureandstiruntilwellcombinedandfreeoflumps.
3.Sprayaskilletwithnonstickcookingsprayandplaceovermedium-lowheat.Spoon1⁄4cupbatterintoskilletatatime,andletcook1to2minutesperside.
4.Servewarm.(Ifmakingalargebatch,keeppancakesintheovenat200degrees,drapedwithaslightlydamppapertowel.)
SERVES4
featureingredientoatflour
Oatshaveadelicious,creamyflavor,andaddsmoothtexturetobakedgoods.Youcanmakeoatflourbygrindingquick-cookingoatsinyourfoodprocessoruntilfine.Naturallyrichinfiber,onebenefitofincludingoatsinyourdietistheirabilitytosatiateyourappetite,soyouwillnotfeelhungrysoonafteryourmeal.Oatflourisnotaself-risingflourbecauseitdoesn’tcontaingluten,soit’sbesttocombineitwithspeltorwheatwhenbaking.Thisiswhymostoftherecipesinthisbookcallforacombinationofoatandspeltflours.
CherryScones
scones:1⁄2cupdriedcherries,halved1cupspeltflour,plusmoreforrolling1⁄2cupoatflour1⁄4cupalmondflour2teaspoonsbakingpowder1⁄2teaspoonseasalt4tablespoonsbutter,chilled1⁄4cup2percentcow’smilk1largeegg1teaspoonlemonzest1⁄3cupagave
topping:2tablespoonsagave2tablespoonsalmondflour
1.Preheatovento350degrees.Lineabakingsheetwithparchmentpaperandsetaside.
2.Placedriedcherriesinasmallbowlandcoverwithsteaming-hotwaterfor10minutestorehydrate.Remove,patdry,andsetaside.
3.Inalargemixingbowl,combineflourswithbakingpowderandsalt.4.Cutbutterintosmallcubesandcutintotheflourmixtureusingapastrycutterortwobutterknivesuntilmixtureresemblescoarsecornmeal.Tosscherriesintodrymixture,makingsuretheyareevenlydistributedthroughouttheflourmixture.
5.Inaseparatebowl,whiskmilk,egg,lemonzest,andagaveuntilwellcombined.Foldthemilkmixtureintotheflourmixtureuntilwellcombined.
Doughwillbethickandslightlysticky.Ifnecessary,useextraflourtogatherthedoughintoaball.Gentlyplaceonaflouredsurfaceanduseyourhandstopatthedoughintoa1-inch-thickrectangle.Usingasharpknife,cutthedoughhorizontallyonceandthenintothirdsvertically,tomake6squares.Cuteachsquareagainatanangle,tomake12triangles.Gentlyplaceeachsconeonpreparedbakingsheet.Brushthetopsevenlywithagaveandalmondflour.
6.Bake20to22minutesoruntilsconesarefirmandlightlybrownedonthebottom.
7.Servewarmorletcoolcompletelyandstoreinacool,dryplaceovernight.(Sconescanbefrozenandreheatedforuptoamonth.Reheatat200degreesfor10minutes.)
SERVES12
tip:Keepingallingredients—andyourmixingbowls—coldcreatesaflakytextureinyourscones.
featuredingredientalmondflour
Tomakealmondflour,blanchedalmondsaregroundintoafinemeal.Theflourisgreattouseinbakedgoodssuchascookies,muffins,ordensecakes.Almondflourlendsasweetflavor,andaddsproteinandhealthyfats.Italsoaddsasoft,grainytexture,whichmakescookiescrispierandgivescakesormuffinsahearty,whole-grainfeel.Forbestresults,storealmondflourinthefreezer.
Pear-RosemaryBread
1⁄2freshpear3⁄4cupspeltflour1⁄2cupoatmealflour1tablespoonfinelychoppedfreshrosemary1⁄2teaspoonseasalt2teaspoonsbakingpowder2largeeggs1⁄4cupagave1⁄4cupextravirginoliveoil1⁄3cupchoppedwalnuts
1.Preheatovento350degrees.Grease81⁄2”x41⁄2”loafpanwithoilfromarefillableoilmisterandsetaside.
2.Peelanddicearipepearintosmallpiecesandsetoutonapapertoweltodrainexcesswater.
3.Inalargebowl,whiskflours,rosemary,salt,andbakingpowdertocombine.4.Inaseparatebowl,whiskeggs,agave,andoliveoiluntilwellcombined.Addthewetingredientstotheflourmixtureandstirtocombine.Foldinchoppedwalnutsanddrainedpears.
5.Spoonbatterintopreparedloafpan.Bake30to35minutes,oruntilcaketestercomesoutclean.
SERVES10
tip:Refillablespraycansarewidelyavailable,sofillwithallowableoilanduseasnonstickspray.
E
Lunch
NavyBeanHummusandFetaSandwichNS LambMeatballSubNS FishFilletSandwichNS BaconGrilledCheeseNS GreensandBeansSaladNS SaladPizzaNS DandelionGreenswithRoastedRootsandHorseradishDressingNSRoasted-EggplantGreekSaladNS Salmon-FilledRadicchioCupsNS BakedFalafelNS RawKaleSaladwithZestyLimeDressingNS CrunchyVegetableSpringRollswithSweetCherryDipNS Feta,Spinach,andYellowPepperPieNS KidneyBeanStew
achlunchrecipeprovidesabalancebetweenvegetablesandvaryingtypesofproteinswhilestayinglighteronthecomplexcarbohydrates.Recipesthat
aremoredominantlyvegetableorproteinincludesuggestionsforatastycomplementoftheother.
NavyBeanHummusandFetaSandwich
2slicesbrownricebread
1⁄2teaspoonoliveoilLarge-grainseasalt,totaste2tablespoonsNavyBeanHummus*1(1⁄4-inch-thick)slicebrickfetacheese3thin-slicedroundsgreenbellpepper2leavesBostonBibblettuce
1.Toastbreadlightlyuntilhoneybrown,anddrizzleonesideofeachslicewitholiveoilandascantsprinklingofseasalt.
2.Smearhummusontheoliveoilsideofonepieceoftoast,andtopwithfeta,slicedbellpeppers,andlettuceleaves.Placethesecondpieceoftoastoilsidedown,andsliceinhalf.
3.Serveimmediately.SERVES2
LambMeatballSub
meatballs:1poundlean,ground,organiclamb1⁄4cupgratedonion1⁄3cupfinelychoppedfreshmint1⁄4teaspoonseasalt1teaspooncurrypowder1largeegg5tablespoonsbreadcrumbs*
pimientosauce:2teaspoonsoliveoil1⁄2cuponions,chopped1clovegarlic,minced1(4.2-oz.)jarpimientos,drainedandchopped1⁄2cupVegetableStock*Seasalt,totaste1teaspoonagave1⁄2cupfreshbasil,chopped4brownriceormilletbuns1⁄2cupmozzarella1.Preheatovento400degrees.Lineabakingsheetwithparchmentpaperandsetaside.
2.Combineallmeatballingredientsinalargebowlandgentlycombinewithyourhands.Trynottooverworkthemeatbecauseitwillgettootough.
3.Rollmeatballsintogolfball–sizepiecesandplace2inchesapartonpreparedbakingsheet.Bakefor20minutesoruntilgoldenbrownandcookedthrough.
4.Whilemeatballscook,preparepimientosauce.Inahigh-sidedskillet,heatoliveoilovermediumheat.Sautéonionandgarlic,5to6minutes.Addchoppedpimientos,agave,andstockandbringtoaboil.Reducetoagentlebubble,andletcook10to15minutes.Addsalt,totaste.
5.Whenmeatballsaredonecooking,addtosauceandtosstocoat.Spoonontobunsandtopwithcheeseandbasil.
6.Servewarm.SERVES4
FishFilletSandwich
fish:1poundhaddock1⁄4teaspoonseasalt1largeegg,slightlybeaten1⁄2cupspeltflour1teaspoongarlicpowder1tablespoonoliveoil
sauce:1(5.5-oz.)containerthicklow-fatGreekyogurt1tablespoonmincedonionSeasalt,totaste1tablespoonchoppedfreshdill2teaspoonslemonzest4speltorbrownricebuns1cupshreddedromainelettuce
1.Seasonhaddockwithseasalt,andsliceinto4individualfillets.Inonelarge,
flat-bottomedbowl,addbeatenegg,andinasecondcombineflourandgarlicpowder.Dipeachhaddockfilletintotheeggandthenintotheflourmixture.Dustoffexcessflour,andplaceontoacleanplate.
2.Inalarge,high-sidedskillet,heatoliveoilovermediumheat.Addfishfillets,keeping2inchesofspacebetweeneach.Cookabout4minutespersideoruntilcenterisflakyandopaque.
3.Makeyogurtsaucebywhiskingallsauceingredientsinasmallbowl.
4.Toastbuns,spoonyogurtsauceoneachbunhalf,andtopwithromaineandcookedfish.
SERVES4
tip:Keepaneyeonthefishwhileitcookstomakesureitdoesnotburn.Youmayneedtoflipthefishtwicetomakesurethisdoesnothappen.Ifmoreoilisneeded,add1teaspoonatatime.
BaconGrilledCheese
2teaspoonsoliveoil,divided4strips(nitrate-andpreservative-free)turkeybacon4cupsspinach4teaspoonsghee4slicesoatbread1⁄2cupshreddedmozzarellacheese1.Preheatovento200degrees.
2.Heat1teaspoonoliveoilinamediumskilletovermediumheat.Cookbaconfor1to2minutesperside.Drainonpapertowelandkeepwarminovenuntilyouarereadytoaddittothegrilledcheese.Thiswillhelpthebaconcrispupfurther.
3.Insameskillet,sautéspinachinremaining1teaspoonoliveoilovermediumheatfor1to2minutes,justuntilleavesarewilted.
4.Spreadgheeevenlyononesideofeachpieceofbread.Placebacon,spinach,andcheeseonunbutteredsideofbread,andtopwithasecondpieceofbutteredbread,sothattheoutersideofeachpieceisbuttered.Cookinskilletovermediumheatuntillightlybrownedoneachsideandcheesehasmelted.
5.Sliceinhalfandservewarm.SERVES2
GreensandBeansSalad
salad:1headescarole1⁄2cupcannedwhitebeans,drainedandrinsed2cupssnappeas4cupsstringbeans
dressing:1tablespoonfreshmint1tablespoonfreshlimejuice1⁄8teaspoongroundcumin1clovegarlic,minced1⁄2teaspoonhoney1⁄4cupoliveoilSeasalt,totaste
1.Washescaroleandpatdry.Tearescaroleintobite-sizepiecesandplaceintoalargeservingbowl,topwithwhitebeans,andsetaside.
2.Bringalargepotofwatertoboil.Boilsnappeasandstringbeansfor3minutes,drain,andshockinalargebowloficewatertostopthecookingprocess.Laythepeasandbeansonakitchentoweltodry,andaddtoescarolemixture.
3.Whisktogetheralldressingingredientsinasmallbowl.Drizzleoversaladandserve.
SERVES4
SaladPizza
crust:1⁄4cupshavedhardgoatcheeseStore-boughtspeltcrust(withallowablegrains)
salad:1headbroccoli1teaspoonoliveoilSeasalt,totaste2cupswatercress1cupbeets,dicedandroasted1tablespoonblanched,sliveredalmonds
dressing:1tablespoonfreshlemonjuice1teaspoonmincedonion
1teaspoonmincedonion1tablespoonoliveoil2teaspoonsdicedfreshoregano
1.Preheatovento375degrees.2.Spreadgoatcheeseevenlyontopofpizzacrust,andbake3to4minutesuntilcheesebeginstomelt.Removeandletcool.
3.Increaseoventemperatureto400degrees.Cutbroccoliintobite-sizeflorets,placeonabakingsheet,andtosswitholiveoilandseasalt.Bakefor20minutes.Removefromovenandcoolcompletely.
4.Inasmallbowl,whisktogetheralldressingingredients.Drizzleoverwatercress,beets,broccoli,andalmonds,andtosstocombine.
5.Topcrustwithsaladmixtureandservecold.SERVES4
DandelionGreenswithRoastedRootsandHorseradishDressing
greens:1rawbeet2parsnips1headcauliflower2teaspoonsoliveoil
2teaspoonsoliveoil2bunchesdandeliongreensSeasalt,totaste
dressing:1⁄4cupoliveoil1⁄4cupgratedfreshhorseradish1tablespoonfresh,choppedbasil2tablespoonsfreshlemonjuiceSeasalt,totaste
1.Preheatovento375degrees.2.Peelbeetandparsnips.Dicebeetinto1⁄2-inchcubes,andsliceparsnipsinto1⁄2-inchpieces.Removeouterleavesfromcauliflower,andcutintobite-sizeflorets.Tossvegetableswitholiveoil,andseasonwithseasalt.Spreadinasinglelayeronabakingsheet,andbakefor55to60minutes,tossinghalfwaythrough.Vegetablesshouldbeeasilypiercedwithforkandslightlybrownedontheedgesandbottoms.
3.Topreparedressing,gratefreshhorseradish.Inasmallbowl,whiskalldressingingredientstocombine.
4.Tossdandeliongreensinalargebowlwithhorseradishdressing,topwithroastedvegetables,andserve.
SERVES4
Roasted-EggplantGreekSalad
salad:2cupscubedeggplant
2cupscubedeggplant2teaspoonsoliveoilSeasalt,totaste6cupstornromainelettuce1⁄2cupslicedpepperoncinipeppers1⁄2cupfetacheese,rumbleddressing:1tablespoonfreshoregano2tablespoonsfresh-squeezedlemonjuice3tablespoonsoliveoilSeasalt,totaste
1.Preheatovento375degrees.Sprayabakingsheetwithnonstickcookingspray.
2.Placeeggplantonpreparedbakingsheet.Drizzlewitholiveoilandsprinklewithseasalt.Bakefor35minutes,untileggplantissoftenedandslightlybrownedonthebottom.Removefromoven,andletcool.
3.Inthebottomofalargebowl,whiskdressingingredientstogether,andsetaside.
4.Washlettuce,andpatdry.Tearintobite-sizepieces,andplaceinaservingbowl.Addroastedeggplant,peppers,andfetacheese.Drizzlewithdressingandtosstocombine.
SERVES4
Salmon-FilledRadicchioCups
1headradicchio1⁄2poundsalmon,cooked3tablespoonschoppedchives1⁄2teaspoonseasalt1⁄2cupcookedpeas1⁄2cupfinelydicedapples1teaspoonhoney1teaspoonchoppedfreshoreganoJuiceof1lemonZestof1lime1⁄4cupoliveoil1.Peelouterleavesofradicchio,anddiscardthefirstcoupleleaves.Continuepeelinginnerleavesgently,snappingatthebasetomaintaintheintegrityofeachleaf.Cleanwithcoldwaterandletdryonakitchentowel.
2.Flakesalmonintoabowl,andaddchives,salt,peas,andapples.3.Inasmallbowl,whisktogetherhoney,oregano,lemonjuice,limezest,andoliveoil.Drizzleoversalmonmixture,andtossgentlytocombine.
4.Spoonsalmonsaladintopreparedradicchiocups.SERVES2
BakedFalafel
11⁄2cupsdriednavybeans(notcannedorprecooked)1tablespoonoliveoil,divided1⁄2cupchoppedparsley2tablespoonsspeltflour1cupchoppedonion2clovesgarlic,minced1⁄4teaspooncoriander1⁄4teaspooncumin1⁄4teaspoonseasalt1.Soakdrybeansovernightincoldwater,drain,andrinse.
2.Boilpresoakedbeansfor30minutes,drain,andrinse.Beansshouldbealmostcompletelycooked,butremainafirmtexture.Setbeansinasinglelayeronapapertoweltodry.
3.Preheatovento350degrees.Brushabakingsheetwith1to2teaspoonsoliveoil,andsetaside.
4.Inafoodprocessor,addbeans,parsley,flour,onion,garlic,coriander,cumin,andsalt.Pulseuntilingredientsformathickpaste.Useatablespoontoscoop
mixtureintothepalmofyourhandandrollintoballsandplaceonpreparedbakingsheet.Repeatuntilallofthemixturehasbeenused.Brushremainingoliveoilonthetopsoffalafelballsandbakefor25minutes.
5.Increasetheoventemperatureto400degrees,andbakeanadditional15minutes.Falafelswillbecookedthrough,warmandfirmthroughthecenter.
6.ServeontopofRoasted-EggplantGreekSalad.*SERVES4
RawKaleSaladwithZestyLimeDressing
salad:1bunchkale2teaspoonsoliveoil
2teaspoonsoliveoil1largewhiteonion,sliced1⁄2cupraisinsdressing:2tablespoonsoliveoil2limes,juiced1clovegarlic,minced1⁄8teaspoongroundcuminSeasalt,totaste
1.Washkaleanddryonkitchentowels.Stripkaleoffthewoodystemsbyholdingthestemwithonehand,wrappingfingerandthumboftheotherhandaroundthestem,andpullingquicklydown.Discardstemsandtearleavesintobite-sizepieces.Placeinalargebowlandsetaside.
2.Heatoliveoilinaskilletovermediumheat.Addonion,andsauté3to4minutes.Addraisins,andcontinuecookingfor5minutes.Removefromheatandtosswithrawkale.
3.Inasmallbowl,whisktogetherdressingingredients.Drizzleoverkalesaladandtosstocoat.Servewithleftoverorchilledbakedsalmonorbeansforaddedprotein.
SERVES4
CrunchyVegetableSpringRollswithSweetCherryDip
springrolls:3small,tricoloredcarrots1cupthinlyslicedkale1orangebellpepper,thinlysliced1⁄4cupfinelyslicedredonion1⁄4cupjuliennedfreshbasil2teaspoonsoliveoilSeasalt,totaste4ricepaperwraps
sweetcherrydip:1⁄3cup(nosugaradded)cherryjam1tablespoonfreshgratedginger1tablespoonfinelydicedonion1teaspoonagaveJuiceof1⁄2lemonSeasalt,totaste
1.Peelandslicecarrotsintothinmatchsticks.2.Tosskale,bellpepper,carrots,onion,andbasiltogetherinabowlwitholiveoilandseasalt,totaste.Setaside.
3.Pourhotwaterhalfwayupalarge,flat-bottomedbowl.Oneatatime,submergericepaperwrapsinwateruntiltheysoftenandbecomepliable,about30seconds.Ricepaperwillbedelicate,sobegentle.Placericepaperonaplacematorcuttingboardandspoonabout2tablespoonsvegetablemixturedownthecenterofthericepaper.Rollthesidesoverthevegetablesfirstandthenpullthetopoverthevegetablesandcontinuetorollup.Sliceinhalfandrepeatuntilremainingricepapersandfillingareused.
4.Inasmallsaucepan,combineallsauceingredientsoverlowheat.Stir1to2minutesuntilwarmedthroughandmeltedtogether.
5.Servewrapswithcherrydip.SERVES2
featuredingredientricepaperwraps
TypicallyfoundinAsianmarkets,ricepaperisusedtomakespringrolls,andthankstoitsincreasedpopularity,cannowbefoundatmostnaturalorhealthfoodstores.Itismadeofriceandwater,andwhendried,resemblesstiffenedparchmentpaperthatlooksprettyinedible.Whensoakedinwarmwater,however,ricepapertransformstoapliable,tenderstate,andcanbeusedasadelicatewrapforfreshdeliciousflavorsthatgettuckedinsidelikeaburrito.Ricepapercomesinpackagesof50to100papersandcostsclosetonothing,soitisagreat,low-calorie,low-budgetadditiontoyourculinaryrepertoire.
Feta,Spinach,andYellowPepperPie
crust:2tablespoonsquinoaflour1⁄3cupmilletflour2⁄3cupbrownriceflour1⁄2teaspoonseasalt4tablespoonscoldunsaltedbutterorghee5tablespoonsice-coldwater
filling:2teaspoonsoliveoil4cupsbabyspinach2cupschoppedredkale1cupdicedyellowpepper1⁄2cupdicedwhiteonion1cupfetacheese2largeeggs1⁄3cupVegetableStock*2tablespoonsfreshthymeSeasalt,totaste
1.Preheatovento375degrees.2.Makecrustbytossingfloursandsalt.Cutcoldbutterintosmallpiecesandaddtoflourmixture.Usingacrossingmotionwithtwobutterknivesorapastrycutter,incorporatebutterintotheflouruntilthemixtureresemblescoarsecornmeal.Addwater,1tablespoonatatime,untilthedoughcomestogetherbutisnotsticky.Gatherdoughinyourhandsandkneaduntilitbecomessmoothandpliable.Smallpiecesofbuttershouldstillbevisible.Placeinabowlandcoverdoughwithplasticwrap.Refrigerate1hour.
3.Rolldoughonaflat,flouredsurfaceuntilabout12inchesindiameterandapproximately1⁄8-inchthick.Placeintoa9-inchpieplateandgentlypressthedoughintothepan,pinchingedgesbetweentwofingerstocreatecrimpededges.
4.Par-bakecrustfor15minutes.Par-bakingmeanspartiallybakingacrusttofirmthecrustbeforeaddingfilling.
5.Preparefillingwhilecrustbakes.Heatoliveoilinlargeskilletovermediumheat.Sautéspinach,kale,pepper,andonionforabout4minutes,justuntilvegetablesaretender.Transfervegetablestoalargebowl,tosswithfeta,andsetasidetocool.
6.Inaseparatebowl,whiskeggs,stock,thyme,andseasalt,totaste.Pourovercooledvegetables,andmixtocombine.
7.Pourfillingintopar-bakedcrust,andbake30minutesoruntilfillingisfirm.8.Servewarmorcold(ifservingcold,letcoolandthenplaceinrefrigeratoruntilreadytoeat).
SERVES6
KidneyBeanStew
2teaspoonsoliveoil1cupdicedonion1celeryroot(celeriac),peeledanddiced2cupsdicedorangebellpepper2cansorganickidneybeans,drainedandrinsed11⁄2cupsVegetableStock*1clovegarlic1sprigsage4sprigsthyme1teaspoonseasalt2cupssnowpeas
1.InalargeDutchoven,heatoliveoilovermediumheat.Addonionandcelery
root,sautéing4to5minutes.Addorangepepperandsautéanadditional2to3minutes.Vegetablesshouldbetenderandaromatic.Addremainingingredientsandbringtoagentleboil.
2.Reduceheat,cover,andsimmer25minutes,untilvegetablesaresoftandwarmedthrough.Addsnowpeasandcookafinal5minutes.
3.Removesageandthymesprigs,thenservewarm.SERVES4
T
Dinner
MacandCheesewithRoastedVegetablesNS PastaCarbonarawithAsparagusNS SpringPestoPastaNS SweetPotatoGnocchiwithBasil-CranberrySauceNS GrilledRadicchioandWalnut-SpinachPestoNS VegetableLasagnaNSNoodleswithPoachedSalmonandCreamyBasilSauceNS Lemon-GingerSalmonNS SalmonandBeanCakeswithCilantro-CreamSauceNS BakedMahimahiwithCrunchyFennelSaladNS Parchment-BakedSnapperNS FigandBasilHalibutNS SpicySeafoodStewNS SeafoodPaellaNS Oven-RoastedHalibutNS FishTacoswithBeanandMangoSaladNS Fig-StuffedTurkeyBreasts Broccolini-StuffedTurkeyNS Crispy-CoatedTurkeyTenderswithApricotDippingSauce ShreddedTurkeyBake GreenTea–PoachedTurkeyTenderloinsNS TurkeyPotPiewithCrunchyToppingNS HeartySlow-CookerTurkeyStewNS TurkeyMoleDrumsticks Turkey-GingerStir-FryNS SpicedLambwithWildMushroomsNS GrilledLambChopswithMintPesto LambMoussaka–StuffedEggplant MoroccanLambTagine SweetPotatoShepherd’sPieNS TangyPineappleandBeefKabobsNS Slow-CookerVenisonNS RedQuinoa–MushroomCasserolewithFriedEggNS GreekLambBurgersNS Chili,SansTomatoes NavyBeanStewNS BeanBurgersSpaghettiSquashwithCreamyGoatCheese,Walnut,andParsleySauceNSRiceandBeanLoafNS
hebulkoftherecipesinthisbookareinthissection.Hereyouwillfindavarietyofdishesfrompastastoseafood,all-in-onedishes,andsoon.Mostof
therecipesaresimpletomake,butotherstakeabitmoretimetoprepare.Hopefullythesedishesinspireyoutotakesometimetoenjoydelicious,wholesomefoodforyourselfandyourfamily.
MacandCheesewithRoastedVegetables
1largeheadbroccoli2largeredbellpeppers1tablespoonoliveoil5sprigsthyme,dividedSeasalt,totaste1tablespoonplus2teaspoonsghee,divided1⁄2cupbreadcrumbs*2tablespoonswhiteorbrownriceflour2cupsVegetableStock*1cup2percentcow’smilk2sprigssage,chopped1poundbrownriceorquinoaelbowpasta1cupshreddedmozzarellacheese1⁄2cupcubedfreshmozzarellacheese
1.Preheatovento375degrees.2.Cutbroccoliandbellpeppersintobite-sizepieces.Placeinasinglelayeronabakingsheet,drizzlewitholiveoil,andsalt.Stripleavesfromthymesprigsandsprinkleoverthevegetables.Bakefor30minutes,untilthevegetablesaretenderandslightlybrowned.Setaside.
3.Melt2teaspoonsghee,tosswithbreadcrumbsandapinchofseasalt,andsetaside.
4.Makearouxbymeltingremaining1tablespoonofgheeinasaucepanover
medium-lowheatandwhiskinginriceflouruntilwellcombinedintoapaste.Graduallyaddstockandmilktoflourmixture,whiskingaftereachadditionuntilsmoothandfreeoflumps.Addsageandincreaseheattomedium.Bringtoaboil,whiskingconstantly.Reduceheattoasimmerandcookuntiltherouxthickens,about10minutes.Addsalt,totaste.
5.Cookpastaaccordingtopackageinstructions(ifusingbrownricepasta,cook3to4minutesshortofrecommendedcookingtime).Drainpastaandpourintocasseroledish.Tosswithroastedvegetables.Coverpastawithsauceandshreddedmozzarellacheese,gentlytossingwithpastatoincorporatethroughoutthedish.Topwithreservedbreadcrumbsandfreshmozzarella.
6.Bake20to25minutes,untilhotandbubbling,andthebreadcrumbsaregoldenbrownandtoasted.
SERVES6
PastaCarbonarawithAsparagus
1poundspeltorbrownricespaghetti2teaspoonsoliveoil1⁄2cupdicedonions4slicesturkeybacon2cupsasparagus3cupsslicedredkale2largeeggs2eggyolks1⁄4cup2percentcow’smilkSeasalt,totaste
Seasalt,totaste1⁄4cupricottacheese
1.Bringalargepotofsaltedwatertoaboil.Cookspaghettiaccordingtopackagedirections(ifusingbrownricespaghetti,cook4minutesshortofpackagecookingtime).Drain,reserving1⁄2cuppastacookingwater,andsetaside.
2.Heatoliveoilinalarge,high-sidedskilletovermediumheat.Sautéonionsfor4to5minutes.Chopturkeybaconintoabout1⁄4-inchpiecesandaddtothepan,sautéinguntilbrowned,about5to6minutes.Removeturkeybaconandonionsandsetaside.
3.Sliceasparagusspearsinquartersandaddtoskilletwithkale.Sautéuntilvegetablesaretender,about3to4minutes.Addbaconandonionbacktotheskilletandreduceheattolow.
4.Inabowl,whisktogethereggs,yolks,milk,andsalt,totaste.Slowlypourreservedpastacookingwaterintotheeggmixturetotempertheeggs.Removetheskilletfromtheheat,addcookedpastatovegetables,andpoureggmixtureovertop.Theheatfromthepastawillgentlycooktheeggsandcreateasauce.Stirincheeseandseasonwithsalt.
5.Serveimmediately.SERVES6
SpringPestoPasta
1bunchasparagus1bunchbeetgreens2largebuncheskale,divided1⁄2cupplus3teaspoonsoliveoilSeasalt,totaste1poundbrownricepastaJuiceof1lemon
1⁄2cupwalnuts2clovesgarlic,minced1⁄2teaspooncrackedredpepper,plusextraforserving3slicesnitrate-/preservative-freeturkeybacon1⁄2cupGoudacheese,grated2cupscookedpeasZestof1lemon
1.Preheatovento375degrees.2.Tearbeetgreensintobite-sizepiecesandplacetheminalargebowl.Snapasparagusspearsclosetothebottom,anddiscardthewoodystems.Cutintobite-sizepiecesandtosswithbeetgreens.Tear11⁄2buncheskaleintolargebite-sizepiecesandaddtobowl.Tossvegetableswith2teaspoonsoliveoilandapinchofsalt.
3.Placeonabakingsheet,andbakefor12minutesoruntilvegetablesaretenderandkalehasslightlycrispyedges.Setaside.Reduceoventemperatureto200degrees.
4.Bringalargepotofwatertoboil.Cookpasta4minutesshortofrecommendedcookingtime.
5.Whilepastaiscooking,preparepesto.Tearremainingkaleintobite-sizepieces;you’llhaveabout21⁄2cups.Combinewith1⁄2cupoliveoil,lemonjuice,walnuts,garlic,salt,andpepperinafoodprocessor,andpulseuntilsmooth.Spoonintoabowlandsetaside.
6.Cookbaconinaskilletwithremaining1teaspoonoliveoiluntilcrispy,about2minutesperside.Wrapinadamppapertowelandkeepwarmintheovenuntilreadytoserve,tomakebaconextracrispy.
7.Drainpastaandplaceinalargepastabowl.Tossimmediatelywithpesto,cheese,peas,androastedvegetables.Sprinklewithcrackedredpepperandlemonzest.Crumblebaconandsprinkleontop.Servewarm.
SERVES6
SweetPotatoGnocchiwithBasil-CranberrySauce
gnocchi:2cupssweetpotato,boiled3⁄4cupbrownriceflour1⁄4cupmilletflour1teaspoonseasalt1largeegg,beaten1⁄4teaspoonfreshgroundnutmeg
sauce:1tablespoonoliveoil1teaspoonghee1⁄4cupfinelydicedshallots1⁄2cupVegetableStock*1tablespoonlemonjuice1⁄4cupdriedcranberries1⁄2cuptornfreshbasil
1.Mashboiledsweetpotatoeswithaforkorpotatomasheruntilsmoothandcreamy.
2.Inalargebowl,combinesmashedsweetpotatoeswithremaininggnocchiingredients.Useyourhandstolightlyformintoadoughball.Ifthedoughistoosticky,sprinklemorebrownriceflouroverthedough.Grabahandfulofdoughatatimeandrollonaflouredsurfaceintolong,3⁄4-inch-thickcylinders.Repeatwithremainingdough.
3.Useasharpknifetoslicethecylindersinto1-inchpieces.Rolleachpiecegentlyoverthebackofafork,tomakeindentationsinthegnocchi.
4.Bringalargepotofsaltedwatertoagentleboil.Dropgnocchiintothewaterinbatches,beingcarefultonotcrowdthepot.Thegnocchiwillfloattothetopwhentheyarefinishedcooking,about2to3minutes.Removewithaslottedspoonandtransfertoabakingsheetuntilallgnocchihasbeencooked.
5.Heatoliveoilandgheeinalargeskilletovermediumheat.Sautéshallotsfor2to3minutes.Addstock,lemonjuice,andcranberries.
6.Tossgnocchiwithsaucejusttocoat,garnishwithbasil,andservewarm.SERVES4
GrilledRadicchioand
Walnut-SpinachPesto
infusedoil:Zestof1⁄2lemon1⁄3cupoliveoil1⁄8teaspoonmustardpowder1⁄2teaspooncuminseeds2clovesgarlic,smashed
pesto:1⁄4cupplus2tablespoonstoastedalmonds,divided2tablespoonsoliveoil1⁄4cupchoppedfreshsage1⁄4cupgratedhardgoatcheese1cupchoppedspinach2tablespoonslemonjuice1teaspoonlemonzest1⁄2teaspoonseasalt1tablespoonwater3⁄4poundspinach,brown-rice,orspeltspaghetti2headsradicchio1⁄2cupkefircheese,cutinto1-inchdice
1.Inasmallskillet,combineallinfusedoilingredients.Cookoverlowheatfor15minutes.Removefromheatandsetaside.
2.Inafoodprocessororminichopper,combine1⁄4cupalmonds,oliveoil,sage,cheese,spinach,lemonjuice,lemonzest,seasalt,andwater.Pulseuntilmixtureispureedandresemblesathicksauce.
3.Cookpastaaccordingtopackageinstructions.Ifusingbrownricepasta,cook4minutesshortofpackageinstructions.
4.Whilethepastacooks,heatgrillpanovermediumheatandbrushwithinfusedoil.Peelouterlayersofradicchioanddiscard.Cutpeeledradicchioinquarters.Brusheachquarterwithinfusedoliveoil,andgrillabout1minutepersideoruntilradicchiobeginstobecometenderandslightlywilted.
5.Drainpasta,andtosswithpestoandkefirinalargeservingbowl.Topwithgrilledradicchioandreservedtoastedalmonds.
6.Serveimmediately.SERVES2
tip:Storeinfusedoilinasealed,glasscontainerinacool,dryplaceforupto1week.Greatonsaladsordrizzledovertoast.
VegetableLasagna
lasagna:5mediumzucchini6portabellamushrooms2tablespoonsplus2teaspoonsoliveoil11⁄2teaspoonsseasalt,divided1cupfinelydicedonion4cupspackedbabyspinach2cupspart-skimricottacheese1⁄2cupfinelychoppedwalnuts1largeeggDashofcloves1cupshreddedmozzarellacheese
pesto:2cupspackedbabyspinach2cupspackedbasil1⁄2teaspoonseasalt2clovesgarlic1⁄4cuplemonjuice1⁄4cupoliveoil1⁄4cupwalnuts2tablespoonswater
1.Preheatovento375degrees.2.Trimendsoffzucchiniandslicein4longpieces,about1⁄4-inchthick.3.Linezucchiniandportabellamushroomsinasinglelayeronbakingsheets.Drizzleevenlywith2tablespoonsoliveoiland1teaspoonseasalt.Roastontoprackofovenfor20minutes.
4.Heatremaining2teaspoonsoilinalargeskilletovermediumheat.Sauté
onionfor8to10minutes,untiltenderandtranslucent.Addspinachandsauté1minute,justuntilspinachwilts.Removefromheat.
5.Inalargebowl,stirtogetherricottacheese,walnuts,egg,cloves,andreservedspinachmixture.Setaside.
6.Removevegetablesfromtheoven,andletcoolwhileyoumakethepesto.Reduceoventemperatureto350degrees.
7.Placeallpestoingredientsinablenderandpulseuntilsmooth.8.Assemblelasagnabylayeringathinlayerofpestointhebottomofa9″x11″bakingdish,toppedwithalayerofroastedzucchini,alayerofricottamixture,1⁄2cupmozzarellacheese,pesto,mushrooms,ricotta,pesto,remainingzucchini,remainingricotta,remainingpesto,andremainingmozzarellacheese.
9.Bakefor25minutesuntilcheeseismeltedandslightlybrownedonthetop.Servewarm.
SERVES6
Noodleswith
PoachedySalm1onandCreamyBasilSauce
2cupsVegetableStock*2cupswater1lemon,sliced11⁄2poundssalmon1poundspeltpastaSpicymustard,forserving(optional)
sauce:2cupsspinach1cupbasil1clovegarlic,minced1cupnorthernbeans2teaspoonslemonzest1⁄2cupVegetableStock*1teaspoongranulatedmustard
1.Fillahigh-sidedskilletwithstock,water,andlemonslices.Bringtoasimmerandaddsalmon.Coverandcook12to15minutes.
2.Inthemeantime,cookpastaaccordingtopackageinstructions.3.Whilepastaandsalmoncook,makesaucebypureeingsauceingredientsinafoodprocessororblender.
4.Drainpastaandtosswithallbut1⁄4cupofthebasilsauce.Topwithsalmonanddrizzlewithremainingsauceandspicymustard,ifdesired.
5.Serveimmediately.SERVES4
Lemon-GingerSalmon
1poundwild-caughtsalmonfillets2teaspoonsoliveoil,divided1⁄2teaspoonseasaltZestof1lemon1tablespoonlemonjuice2tablespoonsfreshgratedginger1teaspoonhoney
1.Preheatovento400degrees.2.Rubsalmonwith1teaspoonoliveoilandseasonwithseasalt.3.Inasmallbowl,mixlemonzest,lemonjuice,remaining1teaspoonoliveoil,ginger,andhoneyuntilcombined.Brushevenlyoverthetopofsalmon.
4.Bakefor10to12minutes.5.ServewithGrilledGarlic-GingerBokChoyNS(page127).
SERVES2
SalmonandBeanCakeswithCilantro-CreamSauce
1poundcookedwild-caughtsalmon1cupcookedcannellinibeans,drainedandrinsed1teaspoonchoppedscallions1teaspoonfreshrosemary1teaspoonfreshthymeSeasalt,totaste1largeegg,slightlybeaten1⁄2cupbreadcrumbs*2teaspoonsoliveoil
sauce:2tablespoonswalnuts2tablespoonsoliveoil2tablespoonshotwater1⁄4cupcilantroSeasaltandpepper,totaste
1.Flakecookedsalmonintoabowl,andcarefullyremoveanybones.Addbeans,scallions,rosemary,thyme,andseasalt.Gentlystirineggandbreadcrumbs.
2.Heatoliveoilinskilletovermediumheat.Formsalmonmixtureintopatties,untilallthemixtureisused.Cook3to4minutes,flip,andcookanadditional3to4minutesontheoppositeside.
3.Inafoodprocessor,pulsewalnutsuntiltheyformapaste.Withtheprocessorrunning,addoliveoilandwater.Oncecreamy,addcilantro,salt,andpepper.
4.Servesalmoncakeswarm,drizzledwithcilantro-creamsauce.SERVES4
BakedMahimahiwithCrunchyFennelSalad
1poundmahimahi1⁄8teaspoongroundcoriander1teaspoonlemonzest1⁄4teaspoonseasalt
fennelsalad:2teaspoonschoppedfreshparsley2teaspoonsoliveoilSeasalt,totaste
Seasalt,totaste1teaspoonlemonzest2teaspoonslemonjuice2cupsthinlyslicedfennel1cupthinlyslicedGrannySmithapples
1.Preheatovento350degrees.2.Seasonmahimahiwithcoriander,lemonzest,and1⁄4teaspoonseasalt.Bakefor12to15minutesoruntilfishisflakyandwhite.
3.Whiletheseafoodbakes,whiskparsley,oliveoil,seasalt,totaste,lemonzest,andjuiceinthebottomofabowl.Addfennelandapple,andtosstocombine.
4.Platefish,topwithfennelsalad,andserveimmediately.SERVES2
Parchment-Baked
Snapper
1poundsnapper(4fillets)1⁄2teaspoonseasalt1⁄2teaspoonchilipowder2clovesgarlic,minced1tablespoonoliveoil1cupthinlyslicedpeaches1cupthinlyslicedredonion1⁄2cupslicedorangebellpeppers
1.Preheatovento350degrees.2.Cut412-inchx12-inchpiecesofparchmentpaper.Placesnapperinthecenterofeachpieceofparchmentpaper,seasonwithsalt,chilipowder,garlic,andoliveoil.Topwithpeaches,onions,andbellpeppers.
3.Liftsideofparchmentpaperup,foldtheedgestogether,andcrease.Startingattheedges,crimpandpinchparchmenttosealaroundthefish.
4.Bake15minutesoruntilfishisflakyandopaque.Servewarm.SERVES4
FigandBasilHalibut
1poundwild-caughthalibutsteak1teaspoonoliveoil1⁄2teaspoonseasalt1⁄4cupfigjam2tablespoonschoppedfreshbasil2teaspoonslemonzest1teaspoonlemonjuice
1.Preheatovento400degrees.2.Slicehalibutinto2fillets.Drizzlewitholiveoilandseasalt.3.Inasmallbowl,whisktogetherremainingingredients.Spreadevenlyovertopofhalibutandplaceinabakingdish.
4.Bakefor30minutesoruntilcenterisflakyandopaque.SERVES2
SpicySeafoodStew
1–2driedanchochilipeppers
1⁄4cupwakame(optional)2teaspoonsoliveoil1cupdicedonions1bulbfennel,diced1redbellpepper,diced1jalapeno,finelydiced1⁄2teaspoonturmeric1⁄2teaspoonfennelseedsSeasalt,totaste2(61⁄2-oz.)canspimiento2bayleaves2cupsVegetableStock*2cupswater3⁄4poundcod1⁄2poundwild-caughtsalmon
1.Placedriedanchochiliesinhotwaterfor10to12minutes.Ifusingwakame,placeincoldwaterfor10minutes.
2.Inastockpot,heatoliveoilovermediumheat.Sautéonionandfennelinoliveoilfor4to5minutes.Addredbellpepperandjalapeno,andsautéanadditional3to4minutes.Seasonwithturmeric,fennelseeds,andseasalt,totaste.
3.Drainchilies,discardstemsandseeds,andsetaside.4.Drainandrinsewakame,ifusing,andimmediatelyaddtostockpot.5.Drainpimientosandpatdry.Pureeinafoodprocessorwithrehydratedchiliesuntilverysmooth.(Uselessanchochiliesifyouwishtoreducethespice.)Addpimientomixtureandbayleavestosautéedvegetableswithstockandwater.Simmer30minutes.
6.Whilethestewsimmers,dicecodandsalmonintobite-sizepieces.Afterthestewcooksfor30minutes,addtheseafoodandletcookanadditional10minutes,oruntilseafoodiscookedthrough.
7.Servewarm.SERVES4
featuredingredientwakame
Ifyou’vehadmisosoup,you’vemostlikelyeatenwakame.Wakameisanutrient-richseaweedcultivatedoffthecoastofJapan,andaddsabrinyfinishtosoups,stews,andevensalads.Itismostoftendehydratedfordistribution,butoncesoaked,returnstoitsdark-greencolorandvelvetytexture.Duetoitsmildflavor,wakameisaperfectwaytobeginaddingseaweedtoyourdiet.(Inthepicture,thewakameisinitsdehydratedform.)
SeafoodPaella
3teaspoonsoliveoil,divided2cupschoppedyellowonion1cupdicedcarrots2cupsdicedredbellpepper1jalapeno,diced2teaspoonsgarlic,minced11⁄2cupslong-grainbrownrice15threadssaffron1teaspoonseasalt,plusmore,totaste1teaspoonpaprika1⁄8teaspooncayennepepper1⁄4cupchoppedparsley2cupsVegetableStock*1cupwater1bayleaf2teaspoonsfreshoregano
3⁄4poundhalibutfillets3⁄4poundmahimahifillets1teaspoondriedoregano
1.Preheatovento350degrees.2.InalargeDutchovenorpaellapan,heat1teaspoonoliveoilovermediumheat.Sautéonion,carrots,bellpeppers,jalapeno,andgarlicfor6to7minutes,stirringfrequently.Vegetablesshouldbecometender,butnotbrown.Removevegetablesfrompanandsetaside.
3.Addremainingoliveoiltothesamepan,andtoastricefor2minutes,stirringconstantly.After2minutes,thericewillstarttosmellslightlynuttyanddarkenincolor.Addsaffron,seasalt,paprika,andcayennepepper.
4.ReturnvegetablestotheDutchovenwiththericeandstirtocombine.Addparsley,stock,water,bayleaf,andoregano.Bringtoasimmerandcover.Placeinpreheatedovenfor40minutes.
5.Whilethepaellacooks,diceseafoodinto1-inchpieces,andtosswithdriedoreganoandseasalt,totaste.
6.After40minutes,removepaellafromoven,andaddseafoodpieces.Re-coverandbakeanadditional12minutes,untilriceabsorbsalltheliquid.
7.Seafoodshouldbeflakyandopaquewhenfullycooked,andricewillbefluffyandtender.
8.Servewarm.SERVES6
Oven-RoastedHalibut
4teaspoonsoliveoil,divided,plusmoreforgreasing
4teaspoonsoliveoil,divided,plusmoreforgreasing2clovesgarlic1⁄4cupparsley1teaspoonlemonzest1teaspoonseasalt11⁄2poundshalibut,skinon1redonion2whiteonions,chopped3largecarrots,peeledandchopped2cupsgreencabbage,shredded1⁄4cupfishstockorVegetableStock*
1.Preheatovento350degrees.Drizzlea9″x11″bakingdishwitholiveoiltocreateanonsticksurfaceforthehalibut,andsetaside.
2.Inaminichopperorfoodprocessor,pureegarlicwithparsley,lemonzest,seasalt,and2teaspoonsoliveoil.Setaside.
3.Seasonhalibutwithseasalt.Inalargeskillet,heat1teaspoonoliveoilovermedium-highheat.Searhalibut,fleshsidedownfor2minutes,justtocreateacrispycrustonthefish.Remove,placeskin-sidedowninpreparedbakingdish,andtopwithparsleypuree.Setaside.
4.Tothesameskillet,addonions,carrots,andcabbage.Sautéovermediumheatintheremainingoliveoilforabout5minutestosoftenthevegetablesslightly.Addsalt,totaste.Addstockandstirtodeglazebottomofpan.Pourthecarrotmixturearoundthehalibutinthebakingdish.Coverandbake12minutes(cookingtimewillvarybasedonthethicknessofthefish).Removecoverandcontinuetobakeforanadditional5minutes.Halibutshouldbeflakyandbrightwhiteallthewaythrough.
5.Removedishfromtheoven.Ifsauceisrunny,removefishandvegetablesandsetaside,placethebakingdishovermediumheatonthestovetop,andstirtheliquidtothickenthesauce.
6.Servewarm.SERVES4
FishTacoswithBeanandMangoSalad
fish:1⁄4teaspoonchilipowder
1⁄8teaspooncumin1⁄2teaspoonsalt1⁄4teaspoonpaprika1tablespoonplus1teaspoonoliveoil,divided1poundmahimahi
mangosalad:1finelyslicedfennelbulb1tablespoonchoppedfreshmint1⁄2teaspoonlimezest1lime2teaspoonsoliveoil1⁄2cupdicedmango1⁄2cupcookednorthernbeans,drainedandrinsed1⁄4teaspoonseasalt
tacocrěpes:2eggs1⁄2teaspoonseasalt2⁄3cupbrownriceflour1⁄3cupspeltflour1tablespoonoliveoil11⁄2cups2percentcow’smilk
1.Inasmallbowl,combinechilipowder,cumin,salt,paprika,and1tablespoonoliveoil.Slicefishinto1-inchcubes,placeinalargebowl,anddrizzlespicemixtureoverfish.Marinateintherefrigeratorforatleast20minutes.
2.Whilethefishmarinates,makethemangosalad.Peelrindandpithoffthelime.Carefullycutlimesectionsawayfrommembranewithaparingknife.Placelimesectionsandallremainingsaladingredientsinalargebowl,tosstocombine,andsetaside.Allowingthesaladtositwhilepreparingtherestofthedishenablestheflavorstocombineandtexturestosoftenslightly.
3.Topreparetacocrěpes,whiskallcrěpeingredientstogetherinalargebowl.Heatalargeskilletorcrěpepanovermediumtomedium-highheat.(Ifnotusinganonstickpan,useanonstickcookingspray.)Oncehot,spoon1⁄4cupofthecrěpebatterontotheskilletandquicklyturntheskillettospreadbatterinaverythinlayer.Letcookabout1minute,oruntiltheedgesstarttopullawayfromtheskilletandtinybubblesappearinthecenterofthecrěpe.Usingalarge,flat
spatulaorcarefullyliftingedgeswithyourhands,flipthecrěpe,andcook1additionalminuteontheotherside.Repeatwithremainingbatter.Stackcrěpeonaplateandkeepwarmuntilserving.
4.Brushaheatedgrillpanwithremaining1teaspoonoliveoil,andgrillfish2to3minutesperside,untilfishisflakyandopaque.
5.Toassembletacos,placetacocrěpeonaplateandtopwithfishandmangosalad.
6.Serveimmediately.SERVES4
Fig-Stuffed
TurkeyBreasts
1tablespoonfreshoregano2tablespoonsfreshthyme2tablespoonsfreshbasil1tablespoonplus1teaspoonbutter,divided1tablespoonoliveoil,divided1⁄2cupshallots,minced3⁄4cupchoppedfigs2cupschoppedkale1⁄4cupParmesancheese(NSomitParmesancheese)1large,bonelessturkeybreast1tablespoonbrownriceflour1cupTurkey*orVegetableStock*
1.Preheatovento350degrees.2.Finelychopfreshherbsandplaceinasmallbowl.Setaside.3.Heatbutterand2teaspoonsoliveoilinalargeskilletovermediumheat.Sautéshallotsfor2to3minutes.Addfigsandkale,andsautéanadditional4to5minutes.Removefromheat,mixinParmesancheese,andsetaside.
4.Sliceturkeybreastinhalftocreatetwopieces.Butterflyturkeybreastsbyplacingonacuttingboardandcarefullyslicinghorizontallythroughthemeat,leavinga1-inchborder.Thisopensthebreastsothatstuffingitismadesimple.Dividekalestuffingevenlybetweenturkeybreasts.Gentlypullturkeybacktogetherandfastenwithtoothpicks.Sprinklebothsidesofstuffedturkeybreastswithreservedherbmixture.
5.Heatoven-safeskilletovermediumheat,andaddremainingoliveoil.Searstuffedturkeybreasts,3to4minutesperside.Transferskillettoovenandbakefor8to10minutesoruntiljuicesrunclearandtheinternaltemperatureoftheturkeyreaches165degrees.
6.Removeturkeyfrompanandsetonacuttingboardtorest.Placebakingdishovermediumheatandaddflourandremaining1tablespoonbutter,whisking
intoapaste.Slowlyaddstock,whiskingconstantlytoformagravy.Bringtoasimmerandcook2to3minutes,untilthegravycoatsthebackofaspoon.
7.Sliceturkeybreastsanddrizzlewithgravy.Servewarm.SERVES4
Broccolini-StuffedTurkey
2teaspoonsghee1bunchbroccolini,roughlychopped1⁄2redonion,dicedSeasalt,totaste1⁄4cupwalnuts1⁄3cupfetacheese,crumbled1cupVegetableStock*,divided1poundturkeytenderloin1tablespoonoliveoil1tablespoonbrownriceflour1tablespoonoregano1tablespoonlemonjuice
1.Preheatovento350degrees.2.Heatgheeinalargeskilletovermediumheat.Sautébroccoliniandonionuntilslightlytender,about2to3minutes.Seasonwithsalt,totaste.
3.Transferbroccolinimixturetoafoodprocessor.Addwalnuts,cheese,and1⁄4cupVegetableStock,andpulsetocombine.Fillingshouldbethickandpastybutnottoodry,similarinconsistencytocookiedough.Ifmixturelooksdry,addadditionalstock,1tablespoonatatime.
4.Butterflytheturkeytenderloinbypositioningthetenderloinwiththetipfacingyouandthethickestpartofthemeatfacingyourslicinghand.Putyourhandontopofthetenderloinandinserttheknifeintothethickestpartofthemeat,carefullycuttingacrossthetenderloinalmostuntilyoureachtheoppositeside.Thiswillcreateapocketforthefilling.
5.Spoonbroccolinistuffingintotenderloinandsecureclosedwithtoothpicksorcookingtwine.Seasontenderloinwithsalt.
6.Heatoliveoilinanoven-safeskilletovermedium-highheat.Seartenderloin,about2minutesperside.Coverandplaceinovenfor20to25minutes.Turkeyiscookedwhenjuicesrunclearandtheinternaltemperaturereaches165degrees.
7.Removeturkeyfromskilletandsetasidetorest.Returnskillettostovetopandplaceovermediumheat.Addflourandgraduallywhiskinremainingstock,oregano,andlemonjuice.Bringtoabubbleandcookuntilthickened,about5minutes.Seasongravywithseasaltifneeded,andserveoverturkey.
SERVES4
featuredingredientbroccolini
Broccolinilookslikeanelongatedandtenderversionofbroccoli.Broccolinihasaslightlymildertaste,however,andismuchmorepalatablewhensautéed,roasted,orgrilled.Ifcookedsimply,itpairsbestwitholiveoilandgarlic.Itisoftenconfusedwithrappiniorbroccolirabe,whichhasamuchmorebittertasteandislessappealingtosomepeople.
Crispy-CoatedTurkeyTenderswithApricotDippingSauce
tenders:2ricecakes2tablespoonsParmesancheese(NSomitParmesancheese)1teaspoonsweetpaprika1⁄2teaspoonseasalt1egg2teaspoons2percentcow’smilk4turkeytenderloins1tablespoonoliveoil
dippingsauce:2teaspoonsdrymustard2tablespoons(nosugaradded)apricotspread1teaspoonlemonjuice
1.Grindricecakesinafoodprocessororminichopperuntiltheyaresmallcrumbs.Pourinashallowbowlandaddcheese,paprika,andsalt.Tosstocombine.
2.Inanothershallowbowl,whisktogethereggandmilk.Diptenderloinsineggmixtureandthenintoricecakemixture,turningtocoateachside.
3.Preheatovento375degrees.Greaseabakingsheetwithnonstickcookingsprayandsetaside.
4.Heatoilinalarge,oven-safeskilletovermediumheat.Browntenderloins,about5minutesperside.Placeontopreparedbakingsheet,andbakeuntilcookedthrough,about8minutesoruntiltheinternaltemperaturereaches165degrees.
5.Whiletheturkeycooks,makethedippingsaucebywhiskingtogethermustard,apricotspread,andlemonjuice.
6.Servewarm.SERVES4
tip:Ifyoudonothaveanoven-safeskillet,simplywrapplastichandlewithtinfoil.
ShreddedTurkeyBake
3teaspoonsoliveoil,divided1cupdicedcarrots1cupdicedonion1cupdicedredbellpepper2tablespoonsplus1teaspoonfreshthyme2cupscarrotjuice1cupVegetableStock*1⁄8teaspoonsalt,plusadditional,totaste11⁄2poundsturkeytenderloin1tablespoonarrowrootstarch2tablespoonscoldwater1⁄2cupquinoa1cupbreadcrumbs*1⁄4cupshreddedmozzarellacheese
1⁄4cupParmesancheese(NSomitParmesancheeseorsubstitutemoreshreddedmozzarellacheese)
1.Heat2teaspoonsoliveoilinaDutchovenovermediumheat.Addcarrotsandonion,andsautéfor5minutes.Add2tablespoonsthyme,carrotjuice,stock,andsalt.Stirjusttocombineandaddturkeytenderloin.Bringtoaboil,reduceheattoalowsimmer,cover,andcookfor11⁄2hours.
2.Preheatovento375degrees.3.After11⁄2hours,removeturkey,placeontoacuttingboard,andshredintobite-sizepieces.Returntothepotandincreaseheattomedium,lettingthecarrotjuicereduceslightly.Inasmallbowl,dissolvearrowrootstarchinwater.Addtoshreddedturkeymixtureandstirtohelptheliquidthicken.After10minutes,addquinoaandcookanadditional12minutes.
4.Mixbreadcrumbswith1teaspoonoliveoil,1⁄8teaspoonsalt,andremaining1teaspoonfreshthyme.Tosswithcheese.
5.Spoonturkeymixtureinto6individual(7-oz.)ramekins,topwithbreadcrumbsandcheesemixture,andbakefor8to10minutesoruntilturkeymixtureisbubblingandtoppingismelted.
SERVES6
GreenTea–PoachedTurkeyTenderloins
8greenteabags1poundturkeytenderloins1lemon,divided
1lemon,divided1⁄2teaspoonseasalt1cupfreshparsley3tablespoonsoliveoil1clovegarlic1tablespoonwater
1.Inahigh-sidedskillet,bring4cupswatertoaboil,andsteeptheteabagsfor3minutes.Reduceheattomedium,andaddturkey.Slicehalfthelemonandaddtothepoachingliquidwithseasalt.Coverandletcook18to20minutesoruntilinternaltemperatureofturkeyreaches165degrees.
2.Pureeparsley,oliveoil,garlic,juicefromtheremaininghalfofthelemon,andwaterinafoodprocessoruntilverysmooth.
3.Serveturkeywarm,toppedwithparsleyoil.SERVES4
TurkeyPotPiewithCrunchyTopping
filling:2teaspoonsoliveoil1cupfrozenpearlonions,thawed1cupdicedbabycarrots1cupfrozensweetpeas,thawed1cupdicedparsnips2tablespoonsspeltoroatflour31⁄4cupsTurkeyStock*orVegetableStock*11⁄2poundsroastedturkeybreast,shredded1⁄4teaspoonsaffronthreads1⁄2teaspoondrymustard
topping:1teaspoonoliveoil2cupsbreadcrumbs*2teaspoonsghee,meltedSeasalt,totaste
crust:Speltorwhole-wheatstore-boughtcrust(containingallowablegrains)
1.Preheatovento375degrees.2.InaDutchoven,heat2teaspoonsoliveoilovermediumheat.Sautéonions,carrots,peas,andparsnipsfor5minutesuntilvegetablesjustbegintosoften.Sprinkleflourovervegetablesandaddstock,stirringtopreventlumps.Addroastedturkey,saffron,anddrymustard,stirringtocombine.Coverandletcook15minutes,stirringoccasionally.
3.Inthemeantime,sautébreadcrumbsin1teaspoonoliveoilandgheefor3to4minutes.Removeandtossbreadcrumbswithseasalt,totaste.
4.Uncoverturkeyfilling,spoonintospeltcrust,andtopwithtoastedbreadcrumbs.Placeintheovenfor20minutes.Thecrustwillbebrownedaroundtheedgesandtheturkeymixtureshouldbehotandbubbling.
5.Servewarm.
tip:Iuseleftoverroastedturkeyforthisrecipe,butifyou’reroastingfromscratch,placeabone-in,skin-onturkeybreastonarackinaroastingpan.Topwithyourfavoritefresh,choppedherbsandbakefor11⁄2to2hours,untiltheinternaltemperaturereaches165degrees.
SERVES8
HeartySlow-CookerTurkeyStew
2teaspoonsoliveoil1poundturkeybreast2cupsdicedonion2cupsdicedparsnips2largesprigsfreshrosemary4largesprigsfreshthyme1cupwater1cupVegetableStock*4cupstornredkale
1.Preheatslowcookertomedium.2.Heatoliveoilinalargeskilletovermediumheat,andsearturkeybreastonallsides.Removefromheatandsetaside.
3.Inthesameskillet,addonionandparsnips,andsauté3to4minutes.Removefromskilletandplaceinbottomofslowcookerwithrosemaryandthyme.Placeturkeybreastontopofvegetablesandherbs.
4.Addwaterandstocktoskilletusedtosearturkeyandincreaseheattomedium-hightodeglaze,scrapingupallthebits.Pourliquidandbitsoverturkeyintheslowcooker.
5.Coverandcook1hour.Addthekaleandcook1additionalhour.6.Servewarm.
SERVES4
TurkeyMoleDrumsticks
1teaspoonghee2clovesgarlic,minced1⁄4cupdicedonion1teaspoongroundcumin1teaspoonseasalt2teaspoonsanchochilipowder1⁄4cuppureedpimientopeppers1⁄4cupVegetableStock*2teaspoonsalmondbutter1ounce100percentdarkchocolate,shaved3turkeydrumsticks
1.Preheatovento325degrees.2.Inalargeskilletovermediumheat,heatghee.Sautégarlicandonionfor4to5minutes,untiltenderandslightlybrowned.Addcumin,seasalt,andchilipowder,stir,andcookanadditional2minutes.Addpimientopuree,stock,andalmondbutter,stirtocombine,andcook3to4minutes.
3.Removefromheat,stirinchocolate,andtransfermixturetoafoodprocessor.Pureeuntilsmooth.Asanoptionalstep,pushmolesaucethroughastrainertohaveasilkysmoothsauce.Ifyoudonotmindthetexture,however,leaveitasis.
4.Setaside1⁄3ofthesauceforuseaftercooking.Removeskinfromturkeydrumsticks,discard,andcoatdrumstickswithmolesauce.Placeinabakingdish,cover,andbakefor1to11⁄2hours.Checkinternaltemperaturetomakesureitreaches165degrees.
5.Oncecooked,removefromovenandservewarm,toppedwithreservedmolesauce.
SERVES2
Turkey-
GingerStir-Fry
3teaspoonsoliveoil,divided1(2-inch)pieceginger,peeledandthinlysliced3⁄4poundturkeybreast,thinlysliced2cupssnowpeas1cupslicedbokchoy1⁄4cupfinelyslicedorangebellpepper1⁄3cupplumjam1tablespoonlemonjuice1tablespoonlemonzest1tablespoonagave
1.Inalargewokorsautépan,heat2teaspoonsoliveoilovermediumheat.Addgingerandsauté1minute.Addturkeyandstir-fryuntilcooked,about3to4minutes.Removefromwokandsetaside.
2.Addremainingoliveoil,snowpeas,bokchoy,andpeppers.Stir-fry3to4minutes.Addturkeybacktothewokalongwithremainingingredients.Tosstocoatandcookanadditional2minutes.
3.Servehot.SERVES4
SpicedLambwithWildMushrooms
1teaspoonpaprika1⁄2teaspoonseasalt1⁄2teaspoonchilipowder1teaspoondriedthyme1poundorganiclambsteak3teaspoonsoliveoil,divided1teaspoonghee1cupdicedonions8ouncescreminimushrooms,diced2cupsdicedmaitakemushrooms1tablespoonfreshthyme
1.Combinepaprika,seasalt,chilipowder,anddriedthyme.Dicelambsteakinto2-inchpiecesandsprinklespicemixtureevenlyoverthelamb,rubbinginwithyourhandstoevenlydistributespices.
2.Inalargesautépan,heat2teaspoonsoliveoilovermediumheat.Searlamb3minutespersidesothatthesidesarecrispybrownandthemiddleislightpink.Removefrompanandsetaside.
3.Inthesameskillet,addremaining1teaspoonoliveoil,ghee,andonion.Sauté3to4minutes,addmushroomsandfreshthyme,andsautéanadditional8to10minutesuntilthemushroomsaresoftandaromatic.Returnlambtothepanwithmushrooms,tossingtocombine.
4.Serveimmediately.SERVES4
GrilledLambChopswithMintPesto
1poundlambchopsSeasalt,totaste1⁄2cupoliveoil3clovesgarlic,chopped
3clovesgarlic,chopped
pesto:1⁄2cupfreshspinach1bunchfreshmint1teaspoonmincedgarlic1⁄4cupextravirginoliveoil1⁄2teaspoonseasaltJuiceof1lemon1⁄4cuprawwalnuts
1.Seasonlambwithsalt,placeinasealableglasscontainer.Pouroliveoiloverlamb,andsprinklewithgarlic.Refrigerateatleastanhour.Removefromfridgeandletcometoroomtemperature.
2.Inafoodprocessor,combineallpestoingredientsandpulseuntilsmooth.Spoonintoasmallbowlandsetaside.
3.Heatagrillpanovermediumheat,andbrushwitholiveoil.Grilllamb6to7minutesoneachsideformediumdoneness.
4.TopwithpestoandservealongsideForbiddenBlackRiceRisotto*.SERVES4
LambMoussaka–StuffedEggplant
2mediumeggplants1tablespoonplus1teaspoonoliveoil,dividedSeasalt,totaste1cupdicedonion
1cupdicedonion1⁄4cupraisins2clovesgarlic,minced1⁄2teaspooncumin1⁄2teaspoongroundginger1jalapeno,seededandfinelydiced1poundleangroundlamb1⁄4cupricottacheese1cupbreadcrumbs*
1.Preheatovento400degrees.2.Sliceeggplantslengthwise,andspoonoutfleshandseedstocreateaneggplantboat.Roughlychopinsidesandreserve.Seteggplantonabakingsheet,skinsidedown,anddrizzlewith1tablespoonoliveoilandapinchofseasalt.Bakefor30minutes,removefromoven,andsetaside.
3.Inthemeantime,heatremaining1teaspoonoliveoilinskilletovermediumheat.Addonionandraisins,andsautéabout4minutes,justuntilraisinsareplumpandjuicyandonionsareopaque.Addreservedeggplantandsautéanadditional5minutes,untileggplantissoft.Removefrompanandsetaside.
4.Inasmallbowl,combinegarlic,cumin,ginger,andjalapeno.Tossgroundlambwithspicemixtureandaddtoskillet.Brownlambfor5minutes,breakinguplargepieceswithawoodenspoon.Addonionandeggplantmixturebacktotheskilletandtosstocombine.Removefromheatandstirinricottacheese.
5.Spoonlambmixtureintoroastedeggplantboats,sprinklewithbreadcrumbs,andbakeanadditional20minutes.Eggplantboatswillbetenderandbrownedslightlyonthebottom,fillingwillbewarmedthrough,andbreadcrumbswillbegoldenbrown.Servewarm.
SERVES4
MoroccanLambTagine
2teaspoonsmincedgarlic2teaspoonsmincedginger1⁄4teaspoongroundcumin1⁄2teaspoonturmeric8ounceslambfillet2teaspoonsoliveoil,divided10cippolinionions,peeled1cupchoppedcarrots1cupchoppedparsnips1⁄2cupVegetableStock*1tablespoonlemonjuice
1.Inasmallbowl,combinegarlic,ginger,cumin,andturmeric.Rubspicesonlambfillets.Heattagineovermediumhighheat,andbrushwith1teaspoonolive
oil.Whenthetagineishot,searlambintaginejustuntilbrownedonbothsides.Removefromtagineandsetaside.
2.Tothetagine,addremaining1teaspoonoliveoil,onions,carrots,andparsnips,andletcook5to6minutes.
3.Reduceheattolow.Placepiecesoflambontopofvegetablesandaddstockandlemonjuice.Covertagineandletcookfor11⁄2hours(nopeeking).After11⁄2hours,uncover.Mostoftheliquidshouldbeabsorbed,andlambandvegetableswillbetender.Servewarm.
SERVES4
tip:AtagineisaMoroccancookingvesselthathasaheavycast-ironorclaybaseandadomed,pyramid-shapedtop,whichcreatesaslowcookingmethodthataddsmoisturetoeachdish.Asanalternative,tryacast-ironskilletandcoverwithtentedtinfoil.Justmakesuretosealthetopoftheskillet.
SweetPotatoShepherd’sPie
21⁄2teaspoonsoliveoil,divided3clovesgarlic,dividedSeasalt,totaste4cupssweetpotato1tablespoonchoppedfreshsage1tablespoongheeorbutter,divided6tablespoons2percentcow’smilk1poundgroundlamb2teaspoonspaprika2tablespoonsflour(brownrice,spelt,oroat)
2tablespoonsflour(brownrice,spelt,oroat)11⁄2cupsBeefStock*2cupspearlonions1cuppeas2cupsfinelydicedcarrots1cupshreddedlow-moisturemozzarellacheese
1.Preheatovento375degrees.2.Drizzle1⁄2teaspoonoliveoilovertwoclovesofgarlicandseasonwithseasalt.Wrapintinfoilandroastfor25minutes.
3.Whilethegarlicroasts,dicesweetpotatoesinto2-inchpieces,andplaceinamediumpotwithjustenoughwatertocover.Bringtoaboilandcookabout12to15minutes,justuntiltender.Usingahandmixer,beatsweetpotatoeswithroastedgarlic,sage,ghee,andmilk.Seasonwithseasalt,totaste.
4.Reduceoventemperatureto350degrees.5.Heatremaining2teaspoonsoliveoilinalargeskilletovermediumheat.Browngroundlambforabout5minutes,breakingupmeatusingaflatwoodenspoon.Oncebrowned,addpaprika,andflour,stirringtocoat.Addstock.Bringtoasimmer,reduceheat,andcook5minutes,untilsaucethickens.
6.Addonions,peas,andcarrotstotheskilletandstirtocombine.Pourintoa9″x11″bakingdish,topwithsweetpotatomixture,spreadingevenlywithanoffsetspatula.Sprinkleoncheeseandbakefor30to35minutes,untilthepieishotandthecheeseismeltedandbubbling.
7.Servewarm.SERVES6
tip:Asatimesaver,frozenpearlonionscanbeusedinthisrecipeinsteadoffresh.
TangyPineappleandBeefKabobs
Bambooskewers,forgrilling
marinade:2tablespoonsfreshlemonjuice1tablespoonagave3tablespoonsoliveoil1tablespoonfreshginger,minced1⁄2teaspoonsweetpaprika1teaspoongarlic,minced
kabobs:1poundorganicbeeftips
1poundorganicbeeftips4cupspineapplepieces1redonion,cutinto1⁄2-inchdice
1.Soakbambooskewersinwaterforupto1hourbeforeusetopreventburning.2.Whisktogethermarinadeingredientsinabowlandsetaside.
3.Trimanyexcessfatoffbeef.Placeinasealableglassdish,andpour2⁄3marinadeoverthebeef,tossingtomakesureallsidesarecoatedwiththemarinade.Coverandplaceintherefrigeratorfor3hours.
4.Preheatgrillorgrillpan.5.Alternatesteak,pineapple,andonion,andrepeattwiceoneachskewer.Brushpineappleandonionwithmarinade.Grillfor10to12minutes,flippinghalfwaythroughcookingandbrushingagainwithanyremainingmarinade.
6.Servewarm.SERVES4
Slow-CookerVenison
2teaspoonsoliveoilplus1teaspoon,divided1cupchoppedonion1cupchoppedcarrots1teaspoonseasalt1⁄2teaspoonpaprika2teaspoonsdriedparsley1teaspoongarlicpowder12ouncesvenisonroast1cupBeefStock*
1⁄4cupredwine
1.Turnslowcookertolow.2.Heat1teaspoonsoliveoilinalargeskilletovermediumheat,andsautéonionandcarrotsfor3to4minutes.Removevegetablesfrompanandplaceinslowcooker.
3.Combinespicesinasmallbowl,stirringtocombine.Sprinklespicesoverroastandgentlymassageintoallsides.
4.Increaseskilletheattomediumtomedium-high.Addremaining1teaspoonoliveoilandbrownroastonallsides,cooking1to2minutesperside.
5.Removeroastfromskilletandplaceinslowcooker.Pourstockandredwineintoskillettodeglazethepan,anduseaflatspatulatoloosenanybitsstucktobottomofthepan.Pourmixtureoverroastinslowcooker.Coverandcookonlowfor5hours.
6.ServewarmwithBrownRiceSaladNS(page146).SERVES4
RedQuinoa–MushroomCasserolewithFriedEgg
1cupredquinoa2cupswater2teaspoonsghee
2teaspoonsghee1⁄2cupdicedshiitakemushrooms1cupdicedmaitakemushrooms11⁄2cupsdicedokra1⁄2cupfinelydicedshallots1⁄2teaspoonmustardpowder1⁄2teaspoondryginger2clovesgarlic,minced2tablespoonsfreshoregano3⁄4cupfinelydicedpineapple1cupVegetableStock*5eggs,divided
1.Preheatovento350degrees.Greasea9″x11″bakingdishwithnonstickoliveoilsprayandsetaside.
2.Combinequinoaandwaterinasaucepan.Bringtoaboil,reduceheat,andsimmerfor12minutes.Removefromheat,fluffwithafork,andsetaside.
3.Heatalargeskilletovermediumheat,andmeltghee.Addmushrooms,okra,andshallots,andsauté6to7minutes.Removefromheatandsetaside.
4.Inasmallbowl,whisktogethermustardpowder,ginger,garlic,oregano,pineapple,stock,and1egg.Setaside.
5.Tossquinoawithmushroommixture,andplaceintopreparedbakingdish.Poureggmixtureevenlyovercasserole,anduseaforktomakesuretheliquidreachesallcornersofthecasserole.
6.Bakefor35minutes,untilcasserolesetsandbecomesfirm.7.Justbeforeremovingcasserole,fryremainingeggsinaskilletcoatedwithnonstickcookingspray.Serveontopofwarmcasserole.
SERVES6
featuredingredientredquinoa
Redquinoaisalmostidenticalinnutritionalcontenttoregularquinoa,anditisaterrificsourceoffiberandprotein,asitcontainsallnineessentialaminoacids.Italsohasasimilartexture:lightandfluffywithaslightcrunch.Thedifferenceisthatredquinoahasanearthierandlessbittertaste.Useredquinoainsavoryrecipes,addingheartyvegetables,allowablecheeses,orbeans.
GreekLambBurgers
1poundorganic,free-rangegroundlamb1⁄2onion,grated1teaspoonmincedgarlic1tablespoonfreshoregano1⁄2teaspoonseasalt1teaspoongheeorbutter2cupsdicedcreminimushrooms1⁄2cupcrumbledfetacheese
1.Placegroundlambinalargebowl.Addgratedonion,garlic,oregano,andsalt.Useyourfingerstocombine,buttrynottooverworkthemeatoritwillbecometough.Shapeinto6patties.
2.Heataskilletsprayedwitholiveoilsprayovermediumheat.Addburgersandcook3to4minutesperside,untilcrunchybrownoneachsideandtender,lightpinkinthecenter.
3.Inasmallskillet,heatgheeovermediumheat.Sautémushroomsuntilbrownedandtender,andseasonwithseasalt,totaste.Topburgerswithmushroomsandfetacheese.Servewarmonbrownrice,millet,orspeltbuns.
SERVES6
Chili,SansTomatoes
2teaspoonsoliveoil1cupdicedeggplant2jalapenos,finelydiced1cupdicedgreenbellpepper1cupdicedredbellpepper2cupschoppedyellowonion2clovesgarlic,minced1poundgroundbeef5cupsspinach1⁄2cupVegetableStock*2teaspoonssweetpaprika1teaspooncumin1cannavybeans,drainedandrinsed
1.Heatoliveoilinalargepotovermediumheat.Addeggplant,jalapenos,bellpeppers,onion,andgarlic,andsauté4to5minutes,untilvegetablesbegintosoftenandbecomearomatic.Removevegetablesfromthepotandsetaside.
2.Addmeattothesamepotandbreakapartwithaflatspoonorspatula.Oncethemeatiscookedandcrumbled,addvegetablesbacktothepotandreduceheattolow.
3.Pureespinachinafoodprocessororblenderwithstocktocreateasmoothsauce.
4.Addpureedspinachandremainingingredientstochili.Coverandletsimmeratleast45minutes,stirringoccasionallytopreventburning.
5.Servewarm.SERVES4
NavyBeanStew
1tablespoonoliveoil
1tablespoonoliveoil1cupdicedonions3⁄4cupdicedcarrots1tablespoondicedserranochilies2zucchini,diced1⁄2teaspooncumin3cupsnavybeans,cookedanddrained5cupsVegetableStock*1⁄2teaspoonseasalt
1.HeatoliveoilinalargeDutchovenovermediumheat.Addonion,carrots,chilies,zucchini,andcumin,andsauté6to7minutes.
2.AddbeansandVegetableStock,seasonwithseasalt,totaste,andletcookatotalof30to35minutes.Stewshouldbetenderandsteaminghot.
3.Servewarm.SERVES4
BeanBurgers
2cupscookedkidneybeans,drainedandrinsed,divided11⁄2cupschoppedbabyspinach1⁄4cupfinelydicedredbellpepper1⁄2cupshreddedcarrot1tablespoonplus2teaspoonsoliveoil1tablespoonfreshthyme1⁄2teaspoonseasalt2clovesgarlic,minced1⁄2cupbreadcrumbs*1largeegg,beatenOliveoilspray
1.Place1cupofbeansinabowlandsmashusingaforkorpotatomasher.2.Inalargebowl,addmashedbeansandallremainingingredients,mixinggentlyjusttocombine.Themixtureshouldbemoistbuteasilyheldtogether.Forminto6patties.
3.Heatalargeskilletsprayedwitholiveoilsprayovermediumheat.Addtheburgersandcookabout4minutesperside.Servewarmwithcaramelizedonions,toastedbrownrice/milletbuns,andcrunchylettuce.
SERVES6
Spaghetti
SquashwithCreamyGoatCheese,Walnut,andParsleySauce
1largespaghettisquash1tablespoonoliveoil,divided1⁄2teaspoonseasalt1⁄4cupveryfinelydicedonion3ouncesgoatcheese1cuptoasteddicedwalnuts1cupfinelydicedparsley
1.Preheatovento350degrees.2.Carefullyhalvesquashfromstemtobaseandscoopoutseeds.Brush2teaspoonsoliveoilandsprinkleseasaltoverfleshofsquash.Roast,cut-sidedown,onabakingsheetfor35to40minutes.Squashshouldbebrownedontheskinandfleshshouldbeeasilypiercedwithafork.Removeandcoolsquashfor5minutes.
3.Heatremaining1teaspoonoliveoilinasmallskilletovermediumheat.Sautéonion4to5minutes,oruntiltender.Removefromheatandaddgoatcheese,walnuts,andparsley.
4.Takeaforkandscrapeinsidesofsquashfromstemtobase.Squashwillpeel
awayfromskininlongstands,resemblingspaghetti.Placesquashintoalargebowlandtosswithgoatcheesesauce.
5.Servewarm.SERVES4
RiceandBeanLoaf
1⁄2cupbrownrice,uncooked2cupsshreddedzucchini1⁄2cupdicedonions1⁄2cupdicedcarrots1largeegg,lightlybeaten2clovesgarlic,minced1⁄2cupbreadcrumbs*3⁄4cupcannedkidneybeans,drainedandrinsed1teaspoonpaprika1⁄2cupnavybeans,pureed
1.Preheatovento350degrees.Spraya81⁄2”×41⁄2”loafpanwithnonstickcookingsprayandsetaside.
2.Combinericewith1cupwaterandcookaccordingtopackageinstructions.Letcool.
3.Spoonshreddedzucchiniontoadoublelayerofpapertowelsorcheeseclothandsqueezeoutexcessliquid.Addzucchinitoalargebowlwithonions,carrots,cookedrice,egg,garlic,breadcrumbs,kidneybeans,andpaprika.Tosstoevenlydistributeingredients.Addpureednavybeans,stirringagaintocombine.
4.Placebeanmixtureinpreparedloafpan,usinganoffsetspatulatospreadevenly,andbake25to30minutes.Theloafshouldholdtogetherandbefirmbut
moistwhendone.
5.Servewarm.SERVES4
M
SoupsandSides
ThaiCurrySoupNS Carrot-GingerSoupNS RoastedParsnipSoupNSMeltedMozzarella–OnionSoupNS Broccoli–NorthernBeanSoupNS BeefandShreddedCabbageSoupNS MushroomSoupwithParsleyPestoNSBroccoliandCabbageSlawwithRaisinsNS GrilledGarlic-GingerBokChoyNS Sweet-and-SaltyBrusselsNS SouthIndian–CurriedEggplantNS BakedBeansNS SpicyCollardsNS Garlic-CreamedSpinachwithRoastedCauliflowerNS RoastedAutumnRootsNS RoastedEscaroleNS SpicyRoastedMustardGreenswithFetaNS RatatouilleNS RoastedBroccoliwithGarlic-BasilOilNS RoastedSweetPotatoeswithFriedSageNS WhippedSweetPotatoSoufflé RutabagaSmashNS SweetPotatoHashwithTurkeySausage SweetPotatoRaguNS BrownRiceSaladNS ForbiddenBlackRiceRisottoNS HerbedQuinoaNS Crisp-TenderVegetableQuinoaNS MintandRedPepperTabboulehNS PotatoGratinwithRosemary-WalnutCreamNSCreamyRicePolentaNS
anytimeswhenpreparingdinner,wethinkabouteatingaprotein,vegetable,andcomplexcarbohydrate,andalthoughhavingthemall
togetherinonepotlikechiliorlasagnaisideal,itdoesn’talwaysworkoutthatway.Therefore,itisessentialtohaveacollectionofquick,delicioussideorsoupoptionstopairwithyourproteinchoice.Anumberofvegetable-orcomplexcarbohydrate–basedsoupsandsidestokeeponhandcanbefoundinthissection.
ThaiCurrySoup
2–3teaspoonsoliveoil1cupdicedonion1teaspoongarlic,minced1tablespoonginger,minced1⁄8teaspoonturmeric1⁄4teaspooncurrypowder1jalapeno,cutinto1⁄4-inchrounds1greenbellpepper,dicedinto1⁄2-inchcubes2smallturnips,diced4cupswater1sticklemongrassSeasalt,totaste1⁄4cup2percentcow’smilk1tablespoonsourcream
1.Heatoliveoilinastockpotovermediumheat,Sautéonion,garlic,andgingerfor3to4minutesuntilslightlytenderandaromatic.Addturmeric,curry
powder,jalapeno,bellpeppers,andturnips.Stirandcook5minutes.
2.Pourwaterovervegetables.Bruiselemongrassbyhittingitwiththebluntedgeofyourknifetoreleasetheessentialoilsandthenaddlemongrasstothepot.Cover,andsimmerforatleast30minutes.Seasonwithseasalt,totaste.
3.Whisktogethermilkandsourcreaminasmallbowlandsetaside.
4.Removelemongrassfromsoupjustbeforeserving.Pourcreammixtureintosoup,andstirtocombine.
5.Servewarm.SERVES6
featuredingredientlemongrass
Lemongrassisathick,woodystalkthatneedstobebruisedandchoppedtobringoutitsflavorbeforebeingusedincooking.LemongrassismostwidelyusedinAsiancookingandaddsafresh,citrusflavortodishes.Putintosoups,rice,orquinoaforagreatnewtwistonanyrecipe.
Carrot-GingerSoup
1teaspoonoliveoil2teaspoonsghee1cupchoppedonion1clovegarlic2poundscarrots,peeledanddiced1(3-inch)pieceorabout1⁄4cupginger,peeledandgrated1⁄2teaspoonseasalt1tablespoonlemonzest4cupswater
1.Inastockpot,heatoliveoilandgheeovermediumheat.Addonion,garlic,andcarrots,sautéing5to6minutesuntilvegetablesbecometender.Addremainingingredientsandbringtoaboil,reducetoasimmer,cover,andcookatleast30minutes,oruntilcarrotsarefork-tenderbutnotfallingapart.
2.Pureesoupwithanimmersionblenderorstandingblenderuntilsmooth.Ifthemixtureappearstoothick,addwateruntildesiredconsistencyisreached.
3.Servewarm.SERVES6
RoastedParsnipSoup
4cupsdicedparsnips4cupsdicedcauliflower2clovesgarlic,peeled2tablespoonsoliveoil,divided2cupsfinelyslicedsweetonionSeasalt,totaste2GrannySmithapples,finelydiced11⁄2cups2percentcow’smilk1cupwater1⁄8teaspoonnutmeg1⁄4cupchoppedfreshsage
1.Preheatovento375degrees.2.Placeparsnips,cauliflower,andgarlicclovesonasheetpan,anddrizzlewith1tablespoonoliveoilandsprinklewithseasalt.Tosstocoat.
3.Roastvegetablesintheovenfor30to35minutes,untiltenderandslightlygoldenbrownaroundtheedges.
4.About15minutesbeforethevegetablesarefinishedcookingintheoven,heatremaining1tablespoonoilinalargestockpotovermediumheat,andsautéonionsfor8to10minutes.Addapples,andsautéanadditional2to3minutes.
5.Oncetheonionsaretenderandvegetablesaredoneroasting,addroastedvegetablesandremainingingredientstostockpot.Bringthesouptoagentleboil,reduceheat,andsimmerfor20minutes.Blendwithanimmersionblenderorpureeinastandingblenderuntilsmoothandcreamy.
6.Seasonwithadditionalseasalt,totaste.7.Servewarm.
SERVES6
MeltedMozzarella–OnionSoup
5largewhiteonions1tablespoonoliveoil1⁄2tablespoongheeorbutter1⁄2cupredwine4sprigsthyme2sprigssage2bayleavesSeasalt,totaste3cupsBeefStock*4slicesbrownrice/milletbread,toasted1cupgratedGruyerecheese
1.Sliceonionsinhalfandthensliceintothin,half-moonshapes.
2.Inalarge-bottomedstockpot,heatoliveoilandgheeovermediumheat.Addonionsandcaramelizefor12minutes.Seasonwithseasalt,reduceheattomedium-low,andcookanadditional20minutes.Onionswillbecomearich,caramelcolorasthenaturalsugarsintheonionsreleaseandsweetenthem.
3.Addwinetotheonionstodeglazethepan,andcookanother30seconds.Addthyme,sage,bayleaves,salt,andstock.Bringtoaboil,reduceheat,andsimmer30minutes.
4.Spoonsoupinto4(7-oz.)high-sided,oven-safebowlsorramekins.Topeachwith1slicetoastthensprinklewithcheese,tocreateacheesybreadlidforthesoup.
5.Broilinovenfor2minutesoruntilthecheesebeginstobubbleandbrownslightly.Keepacloseeye,asthetoastandcheesecanburnquickly.
6.Servewarm.SERVES4
Broccoli–Northern
BeanSoup
1tablespoonoliveoil,divided1cupdicedwhiteonion2headsbroccoli1clovegarlic,minced1(15-oz.)cannorthernbeans,drainedandrinsed2cupsVegetableStock*4sprigsfreshthymeSeasalt,totastePinenuts,togarnish
1.Heat2teaspoonsoliveoilinastockpotovermediumheat,addonion,andsauté5to6minutes.
2.Trimwoodystemsoffbroccolianddiscard.Roughlychopthebroccoliandremainingstems.Addtotheonionsalongwithgarlic,beans,stock,andthyme.Bringtoaboil,reduceheat,andsimmerfor15minutes.Vegetablesshouldbetenderandeasilypiercedwithafork,butnotfallingapart.
3.Pureesoupusinganimmersionblender,orpureeinbatchesinaregularblender,untilsmooth.Soupshouldbethickandcreamy,buteasilyrunoffyourspoon.Addwateroradditionalstockifyoupreferathinnerconsistency.Seasonwithseasalt,totaste.
4.Heatremaining1teaspoonoliveoilinasmallskilletovermedium-lowheat,andtoastpinenutsfor2to3minutesoruntilgoldenbrown.
5.Servesouphotandgarnishwithtoastedpinenuts.SERVES6
Beefand
ShreddedCabbageSoup
2teaspoonsoliveoil,divided1(1-inch)piecefreshginger,peeledandminced1clovegarlic,minced3⁄4poundgrass-fed,leanbeefSeasalt,totaste2cupsshreddedgreencabbage2cupsBeefStock*3cupswater1cuppearlonions1cupjuliennedcarrots1bayleaf2cupsharicotsvert
1.Heat1teaspoonoliveoilinaDutchovenovermediumheat.Sautégingerandgarlic,stirringconstantlytopreventburning.
2.Trimexcessfatfrombeefandsliceasthinlyaspossible.Addremaining1teaspoonoliveoiltopot.Addmeatandcookuntilbrowned,about2minutes.
3.Addcabbage,stock,water,onions,carrots,andbayleaf,andcook30minutes.
4.AddbeanstotheDutchovenandcookuntilbeansandcarrotsaretender,about10additionalminutes.Removebayleafbeforeservingandspoonsoupintobowls.
5.Servewarm.SERVES4
MushroomSoupwithParsleyPesto
soup:2teaspoonsghee1clovegarlic8ouncescreminimushrooms,chopped4ouncesshiitakemushrooms,chopped4cupsVegetableStock*3cupswater1⁄4cupquinoa3⁄4cupsnowpeas
pesto:1⁄2cupfreshparsley1clovegarlic2tablespoonsoliveoil2tablespoonslemonjuice1⁄4cuprawwalnuts3tablespoonswaterSeasalt,totaste
1.Meltgheeinastockpotovermediumheatandaddgarlicandmushrooms.Sauté3to4minutes.Addstockandwater,bringtoboil,reduceheattoasimmer,andcook5minutes.
2.Inthemeantime,preparepesto.Inafoodprocessor,combineparsley,garlic,oliveoil,lemonjuice,walnuts,andwater.Seasonwithseasalt,totaste.
3.Addquinoatosoupandsimmeranadditional10minutes.Addsnowpeas,
cook3minutes,andservewithadollopofpesto.SERVES6
BroccoliandCabbageSlawwithRaisins
3tablespoonslemonjuice3tablespoonsoliveoil2teaspoonsdrymustard1teaspoonhoneyoragaveSeasalt,totaste1⁄2smallheadofcabbage2headsbroccoli1⁄2cupgoldenraisins1⁄4cupchoppedparsley
1.Inalargebowl,whisktogetherlemonjuice,oliveoil,mustard,honey,andseasalt.Setaside.
2.Removetoughbottomsfromcabbageaswellastheouterlayers.Gratethepeeledcabbageintothebowlwiththedressing.Cutbottomsandtopsoffbroccolistems,peel,andgrateintosamebowlwithcabbage.Afoodprocessorcanalsobeusedforgrating.
3.Addraisinsandparsley,andtosstomixandcoatwithdressing.4.Serveimmediatelyorrefrigerateandservechilled.
SERVES4
tip:Reservebroccolitopsforafastrecipe:roastat375degreeswith2teaspoonsoliveoilandadashofseasaltfor20minutes.
GrilledGarlic-GingerBokChoy
1(mediumtolarge)bunchbokchoy2teaspoonsoliveoil1tablespoonpeeled,gratedfreshginger1teaspoonmincedgarlic1teaspoonagaveSeasalt,totaste
1.Heatgrillpanovermediumheat.2.Pulltheleavesoffthebaseofthebokchoyandsliceofftheverybottomofthestemtoremoveanytoughpieces.Washtheleavesindividuallyanddrycompletelyonakitchentowel.
3.Inasmallbowl,whiskoliveoil,ginger,garlic,andagave.Brushindividualbokchoyleaveswithgingermixture.
4.Grillleavesforabout30to45secondsperside,untilslightlywiltedwithgolden-browngrillmarks.Sprinklewithseasalt,totaste.
5.Servewarm.SERVES4
tip:Whenpurchasingbokchoy,lookforstalksthatarebrightwhiteincolorwithdark-coloredgreens.Avoidspottedstemsandwiltedleaves.
Sweet-and-SaltyBrussels
1teaspoonghee2teaspoonsoliveoil2tablespoonsfinelydicedshallots4stripsnitrate-/preservative-freeturkeybacon,diced4cupsquarteredBrusselssprouts
1⁄4cupgoldenraisins1⁄2cupVegetableStock*1tablespoonchoppedparsley,forgarnish
1.Heatgheeandoliveoilinalargeskilletovermediumheat.Sautéshallotsandturkeybaconuntilbaconiscrispy,about4to5minutes.
2.AddBrusselssprouts,andcontinuetocookfor15minutes,stirringoccasionallytopreventburning.Addraisinsandstock,andcookanadditional3minutessotheraisinscanbecometender,andthebrothcanhelpdeglazethebottomofthepanandaddmoisturetothesprouts.
3.Sproutsaredonewhentheycanbepiercedwithaforkbutstillgivemoderateresistance.Becarefulnottoovercook,astheywillbecomemushyandlosealotofflavor.
4.Garnishwithparsleyandservewarm.SERVES4
SouthIndian–CurriedEggplant
1tablespoonoliveoil1⁄2teaspoonmustardseeds1⁄2teaspooncumin1⁄2teaspoonalmonds3⁄4cupfinelydicedonion3cupsdicedeggplant1cupdicedredbellpepper1⁄2teaspoonturmeric
1⁄2teaspoonseasalt1teaspoonredchilipowder
1.HeatoliveoilinaDutchovenovermediumheat.Addmustardseeds,cumin,andalmonds,andcook30seconds.Addonions,andcook5minutes.
2.Addeggplantandbellpeppers,andcookanadditional15minutes.Addturmeric,salt,andchilipowder,andletcookanother5minutes.
3.Servewarm.SERVES6
BakedBeans
2teaspoonsoliveoil1cupdicedyellowonion1clovegarlic,minced1teaspoondrymustard1teaspoonmolasses1teaspoonsalt
1teaspoonsalt1teaspoonpaprika1⁄2teaspoonchilipowder1⁄4teaspooncayennepepper1(61⁄2-oz.)jarwholepimientos,drained2(15-oz.)cansnavybeans,drainedandrinsed1⁄3cupVegetableStock*
1.Preheatovento375degrees.2.HeatoilinDutchovenovermediumheat.Sautéonionandgarlicuntiltranslucentandtender,about5to7minutes.Addmustard,molasses,salt,paprika,chilipowder,andcayennepepper,andcook1additionalminute.
3.Inafoodprocessororminichopper,pulsepimientosuntilsmooth.4.Addnavybeans,pimientopuree,andstocktopot.Stirtocombine.5.Coverandbakefor25minutesuntilthebeansarehotandthesauceisthick.6.Servewarm.
SERVES6
SpicyCollards
2teaspoonsoliveoil1teaspoonghee1⁄2cupdicedshallots4slicesnitrate-/preservative-freeturkeybacon,finelydiced1⁄2teaspoonchipotlechilipowder1bunchcollardgreens1(15-oz.)cancannellinibeans,drainedandrinsedSeasalt,totaste
1.Heatoliveoilandgheeinalargeskilletovermediumheat.Addshallotsandbacon,andsautéuntilbaconiscrispy,about4to5minutes.Seasonwithchilipowder,addcollardgreens,andcook10to12minutes,untilcollardsaretenderandwilted.
2.Addbeans,andcookanadditional3to4minutesuntilwarmedthrough.3.Seasonwithseasalt,totaste,andservewarm.
SERVES4
Garlic–CreamedSpinachwithRoasted
Cauliflower
2cupscauliflowerflorets2teaspoonsoliveoilSeasalt,totaste1tablespoonghee2clovesgarlic,minced1cupfinelydicedwhiteonion3tablespoonsoatflour1⁄2cup2percentcow’smilk3⁄4cupVegetableStock*10cupsroughlychoppedbabyspinach
1.Preheatovento400degrees.2.Tosscauliflowerfloretswitholiveoilandseasaltandplaceonabakingsheet.Bakefor35minutes,untilsoftenedandslightlybrownedonthebottoms.Removefromovenandsetaside.
3.MeltgheeinaDutchovenovermediumheat.Sautégarlicandonionfor5to6minutes.Addoatflourandstirforabout1minutejusttocookoutthetasteoftheflour.Slowlyaddmilkandstock,whiskingcontinuouslytoavoidlumps.Continuewhiskinguntilmixturebecomestheconsistencyofyogurt,about5minutes.
4.Addspinach,1⁄4atatime,justsoithasachancetocookdownandmakeroomforthenextbatch.
5.Onceallthespinachhasbeenadded,tossinroastedcauliflower.Servewarm.SERVES4
RoastedAutumnRoots
1celeryroot1turnip2carrots2cupscauliflowerflorets4shallots,diced1tablespoonoliveoil1teaspoonseasalt
1teaspoonseasalt2tablespoonschoppedfreshsage
1.Preheatovento400degrees.2.Peelceleryroot,turnip,andcarrots.Dicecelery,turnip,andcarrotsinto2-inchpieces.
3.Tossvegetables,shallots,oliveoil,seasalt,andsageinalargebowluntilevenlycoated.
4.Pourontoabakingsheetandbakefor55to60minutes,untilallvegetablesaretenderandbrownedaroundtheedges.
5.Servewarm.SERVES4
featuredingredientceleryroot
Otherwiseknownasceleriac,celeryrootisjustwhatitseems:therootofatypeofcelery.Ithasadeliciouslyfreshflavorthatisacrossbetweenceleryandparsley,butworksterrificallyasabaseforsoupswithonionsandcarrots,eatenraw,orroasted(asfeaturedabove).ANeutralforallbloodtypes,thisvegetableaddsadiversityofflavortoyourpalate.
RoastedEscarole
2headsescarole,washedanddried2teaspoonsoliveoil1⁄4teaspoonlarge-grainseasalt
1.Preheatovento375degrees.2.Trimwoodystemsoffthebottomofescaroleanddiscard,andgivetheleavesaroughchop.Tosswitholiveoilandseasonwithseasalt.
3.Spreadescaroleevenlyacrosstwobakingsheets.Bake10to12minutes,stirringonceafter5minutes.Escaroleshouldbedarkgreenandwiltedwith
crispy,slightlybrownededges.
4.Serveimmediately.SERVES4
SpicyRoastedMustardGreenswithFeta
1mediumbunchmustardgreens2teaspoonsoliveoil1⁄2teaspoonseasalt
1⁄4teaspooncayennepepper1⁄2cupcrumbledfetacheese
1.Preheatovento375degrees.2.Preparemustardgreensbywashingandpattingdrywithakitchentowel.Removegreensfromwoodystemsandroughlychoportearintobite-sizepieces.Tosswitholiveoil,seasalt,andcayennepepper.Spreadonabakingsheetandplaceonthetoprackoftheoven.Bake12minutes,untilwiltedandslightlycrispyaroundtheedges.
3.Transfertoaservingbowlandaddcrumbledfeta.4.Servewarm.
SERVES4
Ratatouille
1mediumeggplantSeasalt,totaste2mediumredbellpeppers1bulbfennel
1bulbfennel1largewhiteonion1tablespoonoliveoil,divided1cuppeas1⁄2cupchoppedparsley2clovesgarlic1⁄2cupgratedhardgoatcheese
1.Preheatovento375degrees.2.Sliceeggplantin1⁄4-inch-thickrounds,setonatowel,andsprinklewithseasalttodrawoutexcessmoisture.Sliceredbellpepper,fennel,andonioninasimilarfashion,setaside.
3.Heat2teaspoonsoliveoilinalargeskilletovermediumheat.Whenhot,carefullybrownredbellpepper,fennel,andonioninasinglelayeronthebottomofthepan.Cookvegetables2to3minutesperside,justtobrown.Removefromskilletandsetaside.
4.Patexcessmoistureoffeggplantslices,andbrowninthesameskillet,cooking2to3minutesperside,addingadditionaloilifnecessary.Removefrompanandsetaside.
5.Returnskillettostovetopandincreaseheattomedium-high.Pureepeasinaminifoodprocessor.Addtopanwithparsleyandgarlic,andsautéfor3to4minutes.
6.Inabakingdish,layerredbellpepperandeggplantacrossthebottom,topwithpeamixtureand1⁄4cupgoatcheese.Topwithonion,fennel,andremainingcheese.
7.Bakeuncoveredfor20minutes.8.Servewarmorletcometoroomtemperatureorstoreinrefrigerator,andservecold.
SERVES4
Roasted
BroccoliwithGarlic-BasilOil
1headbroccoli2teaspoonsoliveoilSeasalt,totaste
basiloil:1clovegarlic1cupfinelychoppedbasil1tablespoonlemonjuice1tablespoonoliveoil1–2tablespoonswater
1.Preheatovento375degrees.2.Dicebroccoliintobite-sizepieces,andtosswitholiveoilandseasalt.Placeonasheetpanorinabakingdish,androastfor25minutes.Broccoliwillbedeepgreenwithslightlybrownededges.
3.Whilethebroccoliroasts,makebasiloilbypureeinggarlic,basil,lemonjuice,oliveoil,andwateruntilthinandrunny.
4.Servebroccolidrizzledwithgarlic-basiloil.SERVES4
RoastedSweetPotatoes
withFriedSage
2largesweetpotatoes1tablespoonplus2teaspoonsoliveoilSeasalt,totaste1⁄8teaspoonnutmeg2tablespoonsfreshsage
1.Preheatovento400degrees.2.Leavingskinsonpotatoes,cutofftoughendsandsliceinhalflengthwise.Cutin1⁄4-inch-thickhalf-moonshapesandtosswith2teaspoonsoliveoil,adashofseasalt,andnutmeg.Placesweetpotatoslicesinasinglelayeronabakingsheet,androastfor25to30minutesoruntilslightlybrownedandtender.
3.Duringlastfewminutesofcooking,heatremaining1tablespoonoliveoilinasmallskilletovermediumheat.Placesageinpanandfryuntilcrispy,nomorethan30seconds.Removewithaslottedspoonontoapapertowel.Importantnote:makesuresageisperfectlydry,aswetnessontheleaveswillsplatterthehotoil.
4.Removesweetpotatoesfromovenandservegarnishedwithcrumbledfriedsage.
SERVES4
WhippedSweetPotatoSoufflé
11⁄2cups2percentcow’smilk2sprigsfreshsage3eggyolks1⁄4cupbrownriceflour1tablespoonmaplesyrup1cupsweetpotato,baked1tablespoongheeorbutter1tablespoonfreshsage,finelychopped1teaspoonseasalt6largeeggwhites
tip:Eggwhitescannotbebeateninabowlthatholdsfat,suchasplastic.Rather,aglass,copper,orstainlesssteelbowlwillenabletoeggstobebeatenintostiffpeaks.Waterinsidethebowlwillalsoprohibiteggwhitesfromstiffening,somakesuretocarefullywipedowntheinsideofthebowlpriortouse.
1.Preheatovento350degrees.Greasebottomandsidesof8(4-oz.)ramekins.Setaside.
2.Inasmallsaucepan,gentlywarmmilkwith2sprigsofsagefor10to12minutes.
3.Whilethemilkheats,whisktogethereggyolks,brownriceflour,andmaplesyrup.Whenmilkisready,tempereggyolksbyveryslowlypouringabout1⁄2cupofwarmmilkintotheeggmixture,stirringcontinuously.Pourthetemperedeggsbackintothesaucepanwiththeremainingmilk.Increaseheattomedium,andstiruntilthickened,2to3minutes.
4.Inamediumbowl,beatbakedsweetpotatowithghee,finelychoppedsage,andsalt.Whenmilkmixturehasthickened,removefromheat,andwhiskinwhippedsweetpotatountilsmooth.Coolcompletely.
5.Inadry,glass,stainlesssteel,orcopperbowl,beateggwhitesuntiltheyformstiffpeaks.Foldeggwhitesintocooledsweetpotatomixture1⁄3atatime.Oncetheeggwhitesarecompletelyincorporated,spoonbatterintopreparedramekins,fillingeachramekin3⁄4ofthewayupthesides.Placeramekinsinahigh-sidedbakingdish,andplaceinovenwiththeovenrackextendedoutoftheoven.Pour
1inchofhotwaterintothebottomofthebakingdish.Bakesoufflésfor55to60minutesoruntilfirm.
6.Serveimmediately.SERVES6
RutabagaSmash
2rutabagaroots1headbroccoli1⁄4cuproughlychoppedparsley1⁄4cup2percentcow’smilk2clovesgarlic,peeled2teaspoonsgheeorbutterSeasalt,totaste
1.Peelrutabagaanddiceinapproximately1-inchpiecestoensureevencooking.Placeinapotwithcold,saltedwaterandbringtoaboil.Reduceheat,cover,simmerfor35minutes,oruntilrutabagaisfork-tender.
2.Bringasecondpotofwatertoaboil.Trimstemsoffbroccolianddiceintobite-sizepieces.Steam5to6minutes,untilbrightgreenandtender.Drainandsetaside.
3.Drainrutabagaandreturntopot.Useapotatomasherorforktomashrutabaga,andaddparsley,milk,garlic,butter,andsalt.Cook3to4minutes,untilbuttermeltsandflavorsincorporate,andfoldinbroccoli.
4.Servewarm.SERVES4
SweetPotatoHashwithTurkeySausage
6cupsslicedsweetpotatoes2teaspoonsghee1cupdicedonion1cupdicedgreenbellpepper2linksrawturkeysausage2teaspoonsoliveoilSeasalt,totaste1tablespoonmaplesyrup
1.Slicesweetpotatoesintomatchsticks,about2incheslongand1⁄4-inchthick.Placesweetpotatoesinalargepotofcoldwaterandbringtoaboil.Assoonasthewaterboils,drainandspreadsweetpotatoesoutonabakingsheetlinedwithakitchentowel,setasidetodry.
2.Heat2teaspoonsgheeinalargeskilletovermediumheat.Sautéonionandbellpepperfor3to4minutes,untiltender.Removeturkeysausagefromcasingsandaddtoonion.Cookfor5minutes,breakingapartwithaflatspatula.
3.Removesausageandvegetablesfrompanandsetaside.Addoliveoiltoskillet,andaddsweetpotatoes.Donotstirfor2minutessopotatoesbrownononeside.Flip,andletcookundisturbedfor2to3minutestobrowntheoppositeside.Addsausageandvegetablestothepanwithmaplesyrupandstirgently,justtocombine.
4.Servehot.SERVES6
SweetPotatoRagu
1smallonion2mediumcarrots2stalkscelery1largeparsnip2teaspoonsoliveoil1clovegarlic,minced3⁄4cuporganicsweetpotatopuree3tablespoonschoppedsage,divided1⁄2cupVegetableStock*Seasalt,totaste1cupRicePolenta*
1.Peelanddiceonions,carrots,celery,andparsnipsinto1⁄4-to1⁄2-inchdice.
2.Heatoliveoilinalargesautépanovermediumheat.Sautévegetables5to6minutesuntilvegetablesbegintosoften.
3.Addgarlic,sweetpotatopuree,2tablespoonssage,andstock.Seasonwithseasalt,totaste.
4.Bringtoaboil,reduceheattolow,andcookfor20to30minutes,stirringoccasionally.Finishedragushouldbecreamy,andallvegetablesshouldbefork-tender.
5.ServewarmontopofRicePolenta,andgarnishwithremainingsage.SERVES4
BrownRiceSalad
3⁄4cupbrownrice11⁄2cupswater2teaspoonsoliveoil1⁄2cupdicedcelery1tablespoonchoppedfreshsage
1tablespoonchoppedfreshsage1cupdicedshiitakemushrooms1cupdicedsilverdollarmushrooms1⁄4cupfinelydicedshallots2cupsarugula2tablespoonstoastedalmonds
1.Cookbrownriceinwateraccordingtopackageinstructions.Removefromheatandsetasidetocoolslightly.
2.Heatoliveoilinamediumskilletovermediumheat,andsautécelery,sage,mushrooms,andshallotsfor3to4minutes,untilvegetablesjustbegintosoften.
3.Inalargeservingbowl,tossbrownrice,sautéedmushroommixture,arugula,andtoastedalmonds.Thebrownricewillbewarmandwillwiltthearugulaslightly.
4.Servewarmorroomtemperature.SERVES4
ForbiddenBlackRiceRisotto
2teaspoonsoliveoil1⁄2cupfinelydicedwhiteonion1cupforbiddenblackrice2cupsVegetableStock*3⁄4cup2percentcow’smilk1⁄2teaspoonseasalt
1.Heatstockandmilkinasmallpotoverlowheat.2.HeatoliveoilinaDutchovenovermediumheat.Sautéonionandricefor3
to4minutes,stirringconstantly.
3.Addstockmixture,oneladleatatime,tothericeandonions.Seasonwithseasalt.Whentheliquidisabsorbed,addthenextladle.Repeatuntilalltheliquidhasbeenused;thisprocesswilltakeabout45minutes.
4.Servewarm.SERVES4
HerbedQuinoa
1cupquinoa1cupVegetableStock*1cupwater1tablespoonfreshrosemary1tablespoonfreshthyme1tablespoonfreshparsley1⁄2teaspoonlemonzest2tablespoonsflaxseeds
1⁄4cupcrumbledfetacheese
1.Combinequinoa,stock,andwaterinapot.Bringtoaboil,reduceheat,andsimmerfor10to12minutes.Whenquinoaisdone,allthewaterwillbeabsorbed,andquinoawillbesoftandtender.
2.Fluffcookedquinoawithafork,andtosswithremainingingredients.Servewarm.
SERVES4
Crisp-TenderVegetableQuinoa
1smallheadbroccoli1bunchbroccolini1(4-inch)piecelemongrass
1(4-inch)piecelemongrass1cupquinoa2cupswater2teaspoonsoliveoil1redbellpepper,diced1tablespoonlemonzestSeasalt,totaste
1.Bringalargepotofwatertoaboil.Chopbroccoliandbroccoliniintobite-sizepieces,dropintowater,andcookfor3minutes.Removewithaslottedspoon,andplaceinanicebathtostopthecookingprocess.Drainandsetasideonakitchentowel.
2.Bruiselemongrassbyhammeringwiththebackofyourknife,justuntilaromatic.Bringquinoaandwatertoaboilwithapinchofsalt,andreduceheattosimmer.Addlemongrasstothequinoa,andletcook12minutes.
3.Heatoliveoilinalargeskilletovermediumheat,andsautébellpepperfor3to4minutes.Addbroccoliandbroccolini,andsautéanadditional2to3minutes.Vegetablesshouldbecrisp-tenderandremainbrightlycoloredwhenfinishedcooking.Removelemongrassfromcookedquinoa.Tossvegetableswithquinoaandlemonzest,addingseasalt,totaste.
4.Servewarmorcold.SERVES6
MintandRedPepperTabbouleh
2cupsdicedredbellpepper3tablespoonsplus2teaspoonsoliveoil,dividedSeasalt,totaste4cupstornkale
4cupstornkale1cuprawquinoa2cupswater1tablespoonlemonjuice1tablespoonlemonzest2clovesgarlic,minced2cupsparsleyleaves3⁄4cupmintleaves
1.Preheatovento400degrees.2.Dicepeppersinto1⁄2-inchpieces,andtosswith2teaspoonsoliveoilandadashofseasalt.Placeinasinglelayeronabakingsheetandbake10minutes.
3.Inthemeantime,drizzle2teaspoonsoliveoiloverkaleonabakingsheetandsprinklewithseasalt.Afterthepeppershavecookedfor10minutes,putthekaleintheovenaswell.Bakeforanadditional12minutes,untilkalepiecesarecrispyandpeppersaretender.Removevegetablesfromovenandsetaside.
4.Combinequinoaandwaterwithadashofseasalt.Bringtoaboil,cover,reduceheat,andsimmerfor10minutes.Removefromheatandletsit,covered,foranadditional4to5minutes.Fluffwithaforkandsetasidetocool.
5.Whiskremainingoliveoil,lemonjuiceandzest,andgarlicinthebottomofalargebowl.Tosswithparsley,mint,peppers,cookedquinoa,andkaleuntildressingisevenlydistributed.
6.Serveroomtemperatureorchilled.SERVES6
PotatoGratinwithRosemary-WalnutCream
2largewhitepotatoes(NSsubstitutesweetpotatoes)1⁄2cup2percentcow’smilk1tablespoonbutter2tablespoonsfreshchoppedrosemary
1⁄4cupwater1⁄2cupchoppedwalnutsSeasalt,totaste1cupshreddedmozzarellaorGruyerecheese
1.Preheatovento375degrees.2.Scrubpotatoes,andthinlysliceinto1⁄4-inch-thickrounds.Placeinabowlofcoldwaterandsetaside.
3.Inasmallsaucepan,bringmilk,butter,rosemary,andwatertoasimmerovermediumheat.
4.Inafoodprocessor,pulsewalnutsuntilcrumbled.Graduallydrizzleinhalfofthehotmilkmixture,andpureeuntilthemixtureisasthickasaheavycream.Addseasalt,totaste.
5.Drainpotatoesfromwater,andsetonakitchentoweltodry.Spoonasmallamountofwalnutcreaminthebottomof4(12-oz.)ramekins.Topwithalayerofpotato,followedbywalnutcreamandshreddedcheese.Repeatuntilthelayersofpotatohavereachedthetopoftheramekins,andfinishwithcreamandcheese.Pourremainingmilkmixtureevenlyovereachramekin,andbakefor30to35minutesuntilhotandbubbling.
6.Servewarm.SERVES4
CreamyRicePolenta
1⁄2cupbrownricefarina1teaspoondryparsley1⁄4cupmozzarellacheese2teaspoonsoliveoil
2teaspoonsoliveoil1⁄2teaspoononionpowder
1.Cookbrownricefarinaaccordingtopackageinstructions.Twominutesbeforefarinaisfinishedcooking,addremainingingredients,stirringconstantly.
2.Serveimmediately.SERVES2
tip:Iffarinaisreadybeforetherestofyourmealandbecomestoothick,simplyaddwarmwater1tablespoonatatimeuntildesiredconsistencyisachieved.
S
Snacks
CheeseToastNS SummerSquashSalsaNS CruditésandCreamyGoatCheeseDipNS NavyBeanHummusNS FlaxCrackersNS CurriedEggSaladNSFarmerCheeseandBeet-EndiveCupsNS MarinatedMozzarellaBallsNSSpicyRosemary-NutMixNS BroccoliniwithCrispyWalnutBaconNS CrispySpringVegetableCakesNS RoastedCauliflowerBruschettaNS HomemadeApplesauce TropicalFruitSaladwithMintandLimeDressingNS PearandAppleChips BakedGrapefruit GrilledPineapplewithChocolateSyrupAlmond-ButterRiceCakeswithMiniChipsNS Carob–WalnutButter–StuffedFigsNS
nackstendtobethemostdifficultplaceformostpeopletogetcreativeandcomeupwithnewideasthatarenotoverlycomplicated.Hopefullyyouwill
comeacrossafewnewoptionsthatwillmakesnackingeasier,tastier,andhealthier.Therearealsoafewsnacksthattranslatewellasappetizersifyoulikeentertainingorhavealittleextratimetopreparesomethingspecial.
CheeseToast
2slicesspeltbread1clovegarlic,halved2teaspoonsoliveoil
2teaspoonsoliveoil2thinslicesfreshmozzarellacheese1⁄2teaspoondriedoregano1tablespoonchoppedfreshbasil
1.Preheatbroilertohighestsetting.2.Lightlytoastbread,andrubhalvedgarlic,cut-sidedown,ontoast.Drizzlewitholiveoil,topwithmozzarellacheese,andgarnishwithoregano.
3.Placeunderbroilerfor1to2minutesoruntilcheeseismeltedandbubbling.Keepaneyeonthetoastsothecheesedoesnotburn.
4.Garnishwithbasil.Servewarm.SERVES2
SummerSquashSalsa
2teaspoonsoliveoil1cupdicedsweetonion1largegarlicclove,minced1largeparsnip,peeled2mediumsummersquash1cupbutternutsquashpuree1⁄2cupVegetableStock*1tablespoonchoppedfreshsageSeasalt,totaste
1.Heatoliveoilina2-quartpotovermediumheat.Sautéonionandgarlicfor8to10minutes.
2.Diceparsnipsandsummersquashinto1⁄2-inchcubes.Addtoonionsandgarlicandsautéuntiltender,about10minutes.
3.Addbutternutsquashpuree,stock,andsage.Bringtoagentleboil,reduceheat,andsimmer5minutes.
4.Seasonwithseasaltandserveasawarmsalsaorletcoolinrefrigeratorandservechilled.
SERVES4
CruditésandCreamyGoatCheeseDip
dip:4ouncessoftgoatcheese2tablespoonschoppeddill2teaspoonsagave1⁄22teaspoonseasalt1tablespoonlemonjuice1tablespoonnonfatcow’smilk
crudites:BabycarrotsRawbroccolifloretsRedandorangebellpeppers
1.Whiskalldipingredientsinabowluntilsmoothandseasoningsarefullyincorporated.
2.Spoonintoaservingdish,andplatewithvegetables.SERVES4
NavyBean
Hummus
11⁄2cupsnavybeans,cookedanddrained1⁄2cupchoppedfreshbasil2tablespoonschoppedfreshparsley1clovegarlic,minced2teaspoonsoliveoil1tablespoonwalnuts1teaspoonlemonzest
1.Putallingredientsinafoodprocessororaminichopperandpureeuntilsmoothandcreamy.
2.ServewithFlaxCrackers*orcrudités.SERVES4
FlaxCrackers
1cupgroundflaxseeds2⁄3cuphotwater1⁄4teaspoonseasalt1⁄2cupfinelygroundwalnutsNonstickcookingspray
1.Combineflaxseedswithwater,stir,andsetasidefor15minutes.2.Preheatovento200degrees.3.Theflaxmixturewillbecomethickandgoopy.Addremainingingredients,stirringtocombine.Batterwillbeslightlythickerandshouldholdtogetherwellatthispoint.
4.Coverabakingsheetwithparchmentpaperandpourflaxmixtureontothecenterofthesheet.Sprayanoffsetspatulawithcookingsprayorcoatwitholiveoiltohelpyouspreadtheflaxmixturewithoutsticking.Trytospreadthemixtureinathinlayerasevenlyaspossibleacrossthewholebakingsheet.
5.Bakefor2hours,flippingoncehalfwaythrough.Oncebaked,crackerswillbestiffandcrunchy.Removefromovenandletcoolafewmomentsbeforebreakingintopieces.Servewarmorroomtemperature.
6.Oncefullycooled,storeinacool,dryplacefor2to3days,orinthefreezerforupto1month.
SERVES4
Curried
EggSalad
4largeeggs1⁄2teaspoondriedmustard1tablespoonchoppedfreshparsley1⁄4teaspoonseasalt1⁄2teaspooncurrypowder1⁄8teaspoonturmeric2teaspoonsoliveoil2teaspoonslemonjuice
1.Placeeggsinasaucepan,andcoverwithcoldwater.Bringtoaboil,andturnofftheheat.Setatimerfor14minutes,andwhendone,rinseeggsundercoldwater.Peeleggs,chop,andplacetheminalargebowl.
2.Addremainingingredientstothebowl,andtosstocombine.3.Serveoncelerysticksorbetweentwopiecesofbrown-ricetoast.
SERVES4
FarmerCheeseandBeet-EndiveCups
2mediumorangebeets2mediumredbeets2teaspoonsoliveoil1⁄4cupfarmercheese1⁄4cupchoppedwalnuts1teaspoonlemonjuiceSeasalt,totaste2headsofendive
1.Preheatovento400degrees.Lineabakingsheetwithtinfoilandsetaside.2.Trimtopsandbottomsofforangeandredbeets,andscrubclean.Drizzlebeetswitholiveoilandroastfor60to65minutesoruntileasilypiercedwithaknife.
3.Letbeetscoolfor10minutes,thencarefullyremoveskinwithaparingknifeanddiceinto1⁄2-inchcubes.Tossintoabowlwithfarmercheese,walnuts,andlemonjuice.Seasontotastewithseasalt.
4.Wash,dry,andseparateendiveleaves.Spoonabout2teaspoonsoffillingontoeachendiveleaf.
5.Serveimmediatelyorchill,covered,intherefrigeratoruntilreadytoserve.SERVES4
tip:Store-boughtprecookedbeets—eithercannedorinvacuum-sealed
packagesintheproducedepartment—canbeusedinthisrecipe,butbeetsfromacantendtoloseagreatdealofflavorandsweetness.
MarinatedMozzarellaBalls
1⁄2cupextravirginoliveoil1teaspoonlarge-grainseasalt1teaspooncrushedredpepperflakes2clovesgarlic,minced2tablespoonschoppedbasil1poundfreshmozzarellaballs
1.Whiskoil,salt,pepperflakes,garlic,andbasilinamedium-sizebowlsothateverythingisincorporated.Addmozzarellaballs,tosstocoat,andrefrigerateforatleast2hours.
2.Removefromrefrigerator15minutesbeforeserving,toallowoiltocometo
roomtemperature.
3.Mozzarellaballswillkeepintherefrigeratorforupto1week.SERVES4
tip:Ifyoucannotfindindividuallyportionedminiaturemozzarellaballs,buyonelargeballoffreshcheeseandcutinto1-to2-inchpiecesasasubstitute.
SpicyRosemary-NutMix
2tablespoonsfreshrosemary1teaspoonredchilipowder1⁄2teaspoonsalt1tablespoonmaplesyrup2teaspoonsghee1cupblackwalnuts,quartered
1cupblackwalnuts,quartered1⁄2cupchoppedmacadamianuts1⁄2cupcrushedalmonds
1.Preheatovento325degrees.2.Tossallingredientsinabowlandspreadonabakingsheet.Bakefor25minutes,tossingoncehalfwaythrough.Whencooked,nutswillbearomaticandlightlybrowned.Letcoolandspoonintoabowltoserve.
3.Storeinacool,dryplaceforupto1week.SERVES6
BroccoliniwithCrispyWalnutBacon
2tablespoonsmaplesyrup1teaspoongroundginger1⁄2cupfinelychoppedwalnuts2bunchesbroccolini2teaspoonsoliveoil5slicesnitrate-/preservative-freeturkeybacon
1.Preheatovento375degrees.2.Inasmallbowl,combinemaplesyrup,ginger,andwalnuts.Setaside.3.Preparebroccolinibycuttingoffwoodyendsandseparatingintoindividualspears.Tosswitholiveoil.
4.Slicebaconlengthwiseandthenintothirds.Wrapbaconaroundeachspearofbroccolini,andplaceonawirerack.Repeatuntilallbroccoliniiswrapped.
5.Placewirerackonabakingsheet.Spoonthemaple-walnutmixtureoverbacon.
6.Bakefor10to12minutesonmiddlerackuntilwalnutsaretoastybrown,baconiscookedandcrispy,andbroccoliniisbrightgreenwithslightlybrownedbottoms.
7.Servewarm.SERVES6
CrispySpring
VegetableCakes
1cupgratedceleriac(celeryroot)1cupgratedfennel2tablespoonsgratedonion2cupsfinelychoppedkale1⁄2teaspoonlemonzest1tablespoonchoppedsage1largeegg2tablespoonsbrownriceflour1⁄3cupbreadcrumbs*2teaspoonsoliveoil
1.Placeceleriac,fennel,andonioninabowl.Addkale,lemonzest,sage,egg,flour,andbreadcrumbs.Tosstocombine.
2.Heatoilinaskilletovermediumheat.Usea13⁄4-inchicecreamscoopforperfect-sizeportions(youcanalsousea1⁄4-cupmeasurerifyoudonothaveanicecreamscoop),spooningvegetable-cakemixtureintothepanabout1to2inchesapartfromeachotherforevencooking.Letcook2to3minutes,flip,andcookanadditional2to3minutesontheotherside.
3.Serveimmediately.SERVES4
tip:Coolandrefrigeratecakestoeatforasnackorbreakfasttoppedwithapoachedorfriedegg.
RoastedCauliflower
Bruschetta
11⁄2cupscauliflowerflorets2clovespeeledgarlic1tablespoonoliveoil,dividedSeasalt,totaste2cupschoppedspinach1⁄4cupcrumbledfetacheese3slicesbrownriceorspeltbread,toasted
1.Preheatovento400degrees.2.Spreadcauliflowerandgarlicinasinglelayeronasheetpan.Drizzlewitholiveoilandseasalt(donotsalttooheavilybecausefetacheeseissalty).Roastfor30minutes,untilcauliflowerissoftandgoldenbrownaroundtheedges.
3.Tosshotcauliflowerwithspinachinabowltowiltthespinachslightly.Rubroastedgarlicontoastandslicetoastinquarters.
4.Addfetacheesetocauliflowermixtureandspoonevenlyovertoasttoserve.SERVES2
HomemadeApplesauce
2RedDeliciousorganicapples2GrannySmithorganicapples1⁄2cupapplejuice1⁄2cup(freshorfrozen)organiccranberries1–2tablespoonsagave
1.Peelapplesanddiceinto1-inchcubes.2.Combineapples,applejuice,andcranberriesinasaucepanovermediumheat.Add1tablespoonagavetostart,butdependingonthetartnessoftheapplesandcranberries,anadditionaltablespoonmaybeneeded.Cookfor30minutesoruntilapplesnolongerholdtheirshape.
3.Stiroccasionally,removefromheat,andservewarmorchilled.SERVES6
TropicalFruitSaladwithMintandLimeDressing
1⁄2cupdriedcranberries2cupsfreshcherries1papaya1pineapple2organicmangoesZestandjuiceof2limes1teaspoonagave1⁄2cupfinelychoppedmintleaves
1.Placedriedcranberriesinasmallbowl.Coverwithhotwaterandsteepfor10minutes,torehydrate.
2.Peelanddicepapaya,pineapple,andmangointo1⁄2-inchpiecesandtossinalargeservingbowlwithfreshcherries.
3.Straincranberriesfromwater,andgentlypatdryonakitchentowel.Addtoservingbowl.
4.Whisklimezest,juice,agave,andmintleaves,andpouroverfruitsalad.
5.Tossandservechilled.SERVES6
Pearand
PearandAppleChips
2Boscpears2Bartlettpears2Braeburnapples
1.Preheatovento225degrees.Line2bakingsheetswithparchmentpaperandsetaside.
2.Slicepearsandapplesinroundsasthinlyasyoucan,oruseamandolintohelpyou.Lineslicedfruitinasinglelayeronpreparedbakingsheets.
3.Bakefor2hours,flippingfruithalfwaythroughcooking.4.Letcoolcompletelyandserve.
SERVES4
BakedGrapefruit
2rubyredgrapefruits,halved2teaspoonshoney
1.Preheatovento400degrees.2.Trimtheroundedbottomofeachgrapefruithalftocreateastablebase.Placeonabakingsheet,fleshsideup.
3.Drizzleeachhalfevenlywithhoney.4.Bakefor5to6minutes,andthenbroilfor1to2additionalminutes,untiltheedgesofthegrapefruitarebrowned,thefruitishot,andthetoppingisbubbling.
5.Servewarm.SERVES4
Grilled
GrilledPineapplewithChocolateSyrup
2teaspoonslightoliveoil1freshpineapple1⁄4cupChocolateSyrup*
1.Preheatagrillpanovermediumheat.Brushwithoiltocreateanonsticksurface.
2.Removeouterlayerofpineapple,core,andsliceinto1⁄2-inch-thickrounds.3.Brushonesideofpineappleroundswithchocolatesyrup,andplacesyrup-sidedownonthegrillpan.Letcook2to3minutes,andbrushtheoppositesidewithchocolatesyrup.
4.Flipandgrillanadditional2to3minutes.5.Servewarm.
SERVES4
Almond-ButterRiceCakeswithMiniChips
4tablespoonsalmondbutter2ricecakes1banana2tablespoonsminidarkchocolatechips1teaspoonhoney
1.Spread2tablespoonsalmondbutteroneachricecake,andtopeachwithslicesfrom1⁄2banana,1tablespoonchocolatechips,and1⁄2teaspoonhoney.
SERVES2
Carob–WalnutButter–StuffedFigs
5freshordriedfigs1⁄4cupwalnuthalves2tablespoonspecans1tablespoonCarobExtract™plusmoreforgarnishing*1teaspoonoliveoil3tablespoonshotwaterSeasalt,totaste
1.Slicefigsinhalffromstemtobase,andsetaside.2.Inafoodprocessor,combinewalnuts,pecans,CarobExtract™,andoliveoil,
andpuree.Astheprocessorisrunning,drizzleinhotwatersothatthemixtureformsathickpastesimilarinconsistencytonaturalpeanutbutter.Seasonwithseasalt,totaste.
3.Spoonabout1teaspoonnut-buttermixtureovereachfighalfanddrizzlewithextraCarobExtract™ifdesired.
SERVES2
A
DrinksandBeverages
CoolingChamomileIcedTeaNS SweetBasilandGingerTeaNS MatchaMojitoTeaNS IcedChaiCoffee TropicalKaleSmoothie Kale,Carrot,andGingerAppleJuiceNS CreamyBanana–NutButterSmoothieNS BerryBonanzaSmoothieNS
nytimeyoustartanewdietplan,itisnicetohavealotoftasteandflavoroptionsavailabletoyou,especiallywhenyouarejustgettingstarted.This
willhelptoadddiversitytoyourdayinasimpleandtastyway.Plus,thereareplentyofuswhohavearoutineofdrinkingcoffeeorblackteaorsoda,andthesebeveragesuggestionscanhelptosubstitutefortheoldhabitsyouaretryingtokick.Includedherearesmoothies,whichcanspiceupyoursnackorbreakfastroutine,ormaybeevenreplacethatmilkshakethatbecomestemptingduringthehot,summermonths.
CoolingChamomileIcedTea
4cupswater
4cupswater1⁄2cupslicedpeaches1cupmintleaves4chamomileteabags1⁄4cuppeachnectar
1.Bringwatertoagentleboil,andremovefromheat.Addpeaches,mintleaves,andteabags,andsteepfor4to5minutes.
2.Removeteabags,andletcoolinrefrigeratoruntilchilled,about1hour.3.Addpeachnectar,stir,andserveoverice.
SERVES4
SweetBasilandGingerTea
4cupswater1(2-inch)pieceginger,roughlychopped1⁄4cuptornbasilleaves1teaspoonagavenectar
1.Bringwatertoaboilwithginger,removefromheat,andaddbasilleaves.Letsteepatleast3minutes.Stirinagaveandservewarm.
SERVES2
MatchaMojitoTea
6cupswater1cupfreshmintJuiceandzestof1lime2teaspoonsmatchapowder1tablespoonhoney
1.Heatwateruntilitisalmostataboil.Addmintandlimejuiceandzest,andletsteep,covered,for5minutes.
2.Spoonmatchapowderintoaheat-safeglasspitcher,andgraduallypourwatermixtureoverthematcha,whiskingcontinuously.Strainthemintandzestoutofthetea.
3.Addhoneyandserve.SERVES4
featuredingredientmatcha
Matchaisapowderedformofgreentea.Oncetealeavesaresun-dried,theyarefinelygroundandwhiskedintonot-yet-boilingwater.MatchawasoriginallyusedasaceremonialteainJapan,andhasjustrecentlybecomeapopulartrendintheUnitedStates.Becausedrinkingmatchameansingestingallofthetealeafinsteadofwhatissteepedfromtheleaves,youareconsumingagreatlyincreasedamountofantioxidants.Matchacanalsobeusedinbakedgoodssuchascookiesandcakes.
IcedChaiCoffee
5cupspreparedcoffee(NSsubstitutemix3tablespoonsCarobExtract*into5cups2percentcow’smilk)1wholeclove1⁄8teaspoongroundnutmeg1⁄4teaspoondriedginger
1⁄8teaspoongroundcardamom2tablespoonsagave1⁄2cup2percentcow’smilk,ormore,totaste
1.Pourpreparedcoffeeintoasaucepanwiththecloves,nutmeg,ginger,cardamom,andagave.
2.Warmingredientsovermedium-lowheatfor8to10minutes,stirringoccasionally.Removeanddiscardclove.Removemixturefromheat,andletcool.Placeintherefrigeratoruntilcold,about1hour.
3.Oncechilled,pourintoalarge,glasspitcher,andaddmilk(addadditionalmilktosuityourpreference),andserveovericeinchilledglasses.
SERVES4
TropicalKaleSmoothie
1cupfrozen,dicedpineapple1⁄3cupfrozen,dicedpeach1⁄2frozenbanana1⁄4cupfrozenkale3⁄4cup2percentcow’smilk2teaspoonsagave2tablespoonsProteinBlend™Powder—TypeB*
1.Placeallingredientsinablender,andblenduntilsmooth,oruseanimmersionblender.
2.Servechilled.SERVES4
Kale,Carrot,andGingerAppleJuice
1bunchkale1⁄2lemon4largecarrots,peeled4apples1(3-inch)piecefreshginger
1.Washanddryvegetables.Cutofftoughendsofthekaleandcarrots,andpushkale,lemon,carrots,apples,andgingerthroughjuiceroneatatime.
2.Stirtogetherandenjoy.SERVES4
tip:Vegetablejuiceswillkeepintherefrigeratorforupto3days,butprovidethebestnutritionalvaluewhenconsumedimmediatelyafterjuicing.
CreamyBanana–
NutButterSmoothie
1frozenbanana1teaspoonagave2tablespoonsProteinBlend™Powder—TypeB*1cup2percentcow’smilk1⁄4cupfrozenmango1tablespoonflaxseeds11⁄2tablespoonsalmondbutter
1.Combineallingredientsinafoodprocessorandblend,oruseanimmersionblender.Foreasierblending,addliquidtothefoodprocessorfirst.
2.Servechilled.SERVES2
Berry
BonanzaSmoothie
1⁄2cupraspberries1⁄2cuppineapple3⁄4cupblueberries1cuptornkale1cups2percentcow’smilk2tablespoonsalmondbutter2teaspoonsagave2scoopsProteinBlend™Powder—TypeB*
1.Combineallingredientsinablender,andblenduntilsmooth.Pourinto2glassesandservecold.
SERVES2
W
Desserts
Deep-ChocolateBrowniesNS Cherry-ChocolateFondueNS ChocolateSaltedNutClustersNS CreamyBerryRicotta Cocoa-DustedChocolateTrufflesNSFigBars Almond-CranberryBiscottiNS ChocolateChipCookiesNSBlueberryCrumble Apple-AcaiCharlotte Carrot-PineappleCake MatchaCakewithChocolateFrostingNS Upside-DownAlmondCakewithApricotGlazeNS MilletCrěpeswithRaspberryChutneyandChocolateSyrupNSBanana-BasedIceCream:4Ways GingerRicePuddingNS
hatisacookbookwithoutdesserts?Thebestwaytosticktoanykindofdietistohaverealisticoptionsforindulgingyoursweettoothonceina
while.Althoughtheserecipessoundindulgent,theyarewrittentobeashealthfulaspossiblewhilestillfeelinglikeasatisfyingdessert.Wheneverpossibleuseagaveormolassesassweeteners,includeallowablegrains,limitfats,andfeelfreetousechocolate.
Deep-ChocolateBrownies
2⁄3cupbrownriceflour1⁄3cupmilletflour1⁄3cuparrowrootstarch3tablespoonscocoapowder1⁄2teaspoonseasalt2ouncesmelted100percentdarkchocolate,shaved3tablespoonswarmwater3largeeggs
1⁄4cupapplesauce4tablespoonsghee,softened1⁄2cupagave1⁄2cupallergy-freechocolatechipsNonstickcookingspray
1.Preheatovento350degrees.Greasean8″x8″bakingdishwithnonsticksprayandsetaside.
2.Inalargebowl,combineflours,arrowrootstarch,cocoapowder,andseasalt.Setaside.
3.Inaseparatebowl,combineshavedchocolateandwarmwater,whiskinguntilthechocolatefullymelts(add1moretablespoonofwaterifnecessary).Whiskineggs,applesauce,butter,andagave.Addthechocolatemixturetothedryingredientsandstirtocombine.
4.Pourintopreparedpan,andbakefor30minutesoruntilacaketesterortoothpickisinsertedinthebrowniesandcomesoutclean.
5.Removebrowniesfromtheoven,andturnofftheheat.Pourchocolatechipsoverthetopofthebrownies,andplacebackintotheovenfor2to3minutes.Useanoffsetspatulatospreadmeltedchipsevenlyacrossthetopofthebrownies.Letcoolfor10minutes.
6.Sliceandserve.Brownieswillstayinacool,dryplaceovernightorinthefreezerforupto1month.
SERVES8
tip:Lightoliveoilcanbesubstitutedhere.
featuredingredientagavenectar
Agaveisanaturalsweetenerderivedfromtheagaveplant,commonlyfoundinthesouthwesternareasofAmericaandinMexico.Agaveismostknownforitsroleasthebaseingredientoftequila.Itcanbeusedinbakingandcookinginplaceofsugar;howevertheagave-to-sugarratioisnot1:1becauseitisaliquid.Agavehasamildtasteakintothatofhoney,butmuchlessnoticeable.
Cherry-ChocolateFondue
fondue:2ounces100percentdarkchocolate2tablespoonsagave1cupcherryjuice1tablespooncherryjam2teaspoonsghee
2teaspoonsghee1cupdicedpineapple1cupdriedapricot1cupslicedapples
1.Shavechocolateintoamixingbowl.2.Inasaucepan,bringagave,juice,jam,andgheetoasimmerandremovefromheat.Pourmixtureoverchocolateandstirtocombine.
3.Servewithfruitfordipping.SERVES6
ChocolateSaltedNutClusters
1cupwholealmonds1⁄2cupquarteredwalnuts1⁄2cuphalvedmacadamianuts2teaspoons
blackstrapmolasses1teaspoonagave1⁄2cupchocolatechips1teaspoonlarge-grainseasalt
1.Preheatovento350degrees.2.Placealmonds,walnuts,andmacadamianutsinamediumbowl,andtosstocombine.
3.Inasmallsaucepan,heatmolassesandagavefor30secondsoverlowheat,justuntilmelted.Drizzleovernutsandtoss.Verygently,spoonabout1tablespoonnutclustersontoawirecoolingracksetoverabakingsheet(ifyoudonothaveawirecoolingrack,youcanspoonthesameamountintominicupcakepanscoatedwithnonstickspray).Placewirerackorcupcakepanintheovenfor8to10minutes.
4.Removeandletcool.Oncecool,placeinfreezerforatleast10minutes.5.Meltchocolateinadoubleboiler.Notethatwaterinthedoubleboilershouldnevertouchthebaseofthetoppantopreventburning.
6.Removenutclustersfromthefreezer,andspoonmeltedchocolateoverthetop.Sprinkleevenlywithseasalt,andfreezeforanadditional10minutes.
7.Servecoldorroomtemperature.Keepinanairtightglasscontainerforupto1weekorfreezefor1month.
SERVES6
CreamyBerryRicotta
16ouncesorganic,part-skimricottacheese1⁄8teaspoongroundnutmeg1teaspoonlemonzest2teaspoonsagave1⁄4teaspoonseasalt3⁄4cupslicedbananas3⁄4cupslicedstrawberries1.Inamedium-sizebowl,stirtogetherricottacheese,nutmeg,lemonzest,agave,andseasalt.
2.Usestrawberriesandbananatodip,orstirintoricottamixture.SERVES4
Cocoa-DustedChocolateTruffles
8ounces100percentdarkchocolate2⁄3cupagavenectar1⁄2cup2percentcow’smilk1⁄8teaspoonlarge-grainseasalt1⁄4cupbutterorghee3tablespoonscocoapowder
1.Shavechocolateandplaceinamediumbowl.Warmagavenectar,milk,andsaltinasaucepansetoverlowheat.Pourmilkmixtureoverchocolate,whiskingcontinuouslyuntilmixturebecomessmooth.
2.Letthemixturecometoroomtemperature,covertightly,andrefrigerateuntilchocolateisfirm,about2to3hours.
3.Usingatablespoonormelonballer,scoopouttruffles,androllintoballs(slightlysmallerthangolfballsize).Gentlyrollincocoapowderandrefrigerateuntilserving.
4.Storeinanairtightcontainerintherefrigeratorforupto1week.SERVES6
FigBars
2⁄3cupbrownriceflour1⁄4cupmilletflour1⁄4cuparrowrootflour1teaspoonbakingpowder1⁄2teaspoonseasalt2largeeggs4tablespoonsghee,meltedandcooled,plusmoreforgreasing2largeeggwhites
topping:1⁄2cupfigjam1⁄2cupdriedfigs,cutinto1⁄2-inchdice1⁄4cupagave2eggs,slightlybeaten1eggwhite2teaspoonslemonzest1⁄8teaspoongroundnutmeg1⁄8teaspoongroundginger1⁄8teaspoongroundcloves2tablespoonsbrownriceflour
1.Preheatovento350degrees.Greasea9″x11″bakingdish,andsetaside.
2.Combineflours,bakingpowder,andseasaltinalargebowl,andsetaside.3.Whiskwholeeggswithghee,andaddtoflourmixture,mixinguntilsmoothandfreeoflumps.
4.Inaclean,dry,glassbowl,beateggwhitesuntiltheyformstiffpeaks.Foldeggwhitesintobatter,1⁄3atatime.
5.Pourbatterintopreparedbakingdish,andbakefor12to15minutes,untilbatterbeginstofirm.
6.Whilebarscook,combinealltoppingingredientsinalargebowl,mixinguntilwellcombined.
7.Removebarsfromoven,andspoontoppingmixtureevenlyoverpar-cookedbars.Returntotheoven,andbakeanadditional35to40minutesoruntilacaketestercomesoutclean.
8.Servewarmorroomtemperature.Barswillkeepinacool,dryplacefor1to2days,orinfreezerforupto1month.
SERVES12
Almond-CranberryBiscotti
3⁄4cupdriedcranberries1cupamaranthflour11⁄2cupsbrownriceflour,plusmoreforrolling3teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1cupsliveredalmonds3largeeggs1teaspoonlemonzest1⁄3cupagave1⁄3cupapricotjam1⁄2cupchocolatemorsels(optional)1.Preheatovento350degrees.Linean11″x17″bakingsheetwithparchmentpaper
andsetaside.
2.Inasmallbowl,pourhotwaterovercranberriestorehydratethem;letsteepfor10minutes.
3.Inalargebowl,mixtogetherflours,bakingpowder,salt,andalmonds.Setaside.
4.Inaseparatebowl,whiskeggs,lemonzest,agave,andapricotjam.Addeggmixturetodryingredients,stirringjustuntilcombined.Draincranberriesandpatdry.Tosscranberriesintobiscottidough.
5.Gatherdoughintoaballandplaceonflouredworksurface.Gentlyrolldoughwithhandsintoalong,flatlog,aboutthelengthofyourbakingsheet.Placeonpreparedbakingsheetandbakefor30minutes.Removefromovenandletcool5minutes.Atthispoint,thecookiewillhavethetextureofsoftbread.Cutbiscottionthebiasinto3⁄4-inchslices,usingaserratedknife.Placeeachsliceflatonthebakingsheetandbakeforanadditional25minutes,flippingoncehalfwaythroughbakingsothatcookiesaredryandcrunchyallthewaythrough.
6.Removefromovenandletcoolonawirerack.Ifusing,heatchocolatemorselsoveradoubleboileruntilmeltedandsilky.Spoonchocolateoverhalfofeachcooledbiscotti,andletthechocolatecoolagain.
7.Serveatroomtemperature.Storeinacool,dryplaceovernightorinfreezerforupto1month.
SERVES12
ChocolateChipCookies
1⁄2cupspeltflour1⁄2cupoatflour1teaspoonseasalt1⁄2teaspoonbakingpowder1⁄2teaspoonbakingsoda1⁄2cupghee,softened1⁄2cupagave1tablespoonmolasses1teaspoonvanilla1⁄2cupchocolatechips1.Preheatovento350degrees.Lineabakingsheetwithparchmentpaperandsetaside.
2.Inalargebowl,mixflours,bakingpowder,andbakingsoda.3.Inaseparatebowl,beatsoftenedgheewithagave,molasses,andvanillauntilsmoothandcreamy.
4.Addgheemixturetoflourmixtureandstirjustuntilcombinedandfreeoflumps.Stirinchocolatechips,andspooncookiedoughbythetablespoon2inchesapartonpreparedbakingsheet.
5.Bake12minutesinthecenterrackoftheovenuntilcookieshavegolden-brownedgesandaresoftbutfirmtothetouch.
6.Letcoolonawirerackoreatwarm.Cookiesstayinacooldryplacefor1to2daysorinthefreezerupto1month.
SERVES12
BlueberryCrumble
crust:1⁄3cupmilletflourplusmoreforrolling2⁄3cupbrownriceflour1⁄2teaspoonseasalt3tablespoonscoldbutter4–5tablespoonsicewater
filling:1teaspoonlemonzest1⁄4teaspoonseasalt1⁄4teaspoonnutmeg1⁄3cupagave1⁄4teaspoonginger2cups(freshorfrozen)blueberries
topping:1⁄4cupfinelychoppedwalnuts1⁄4cupbrownriceflour2tablespoonsbutterorghee1tablespoonagave
1.Preheatovento350degrees.
2.Inalargebowl,combinefloursandseasalt.Cutcoldbutterintosmallpiecesandaddtoflourmixture.Usingacrossingmotionwithtwobutterknivesorapastrycutter,incorporatebutterintotheflouruntilthemixtureresemblescoarsecornmeal.Addwater,1tablespoonatatime,untildoughcomestogetherbutisnotsticky.Gatherdoughinyourhandsandkneaduntilitbecomessmoothandpliable,usingmoreflourifneeded.Smallpiecesofbuttershouldstillbevisible.Coverdoughwithplasticwrapandrefrigerate1hour.
3.Onaflouredsurface,rolloutdoughintoa12-inchcircle.Carefullyliftintoa9”piedish,usingaspatulatohelpyou.Donotbediscouragedifitfallsapart;justpushdoughtogether.Setaside.
4.Inalargebowl,stirtogetherfillingingredientsjustuntilcombined.Spoonintopiedish.
5.Maketoppingbycombiningwalnutsandbrownriceflourinalargebowl.Useyourfingerstoincorporatethebutterintothedough.Stirinagaveandsprinkleontopofblueberryfilling.
6.Bakefor25to30minutes.SERVES4
Apple-AcaiCharlotte
1teaspoongheeorbutterplusmoreforgreasing1teaspoonlightoliveoil2cupsdicedapples1⁄4cupdriedacaiberries1⁄4cupdry-toastedblackwalnuts3eggs1tablespoon2percentcow’smilk8slicessproutedwheatbread,toasted
1.Preheatovento350degrees.Greasesidesandbottomof2(12-oz.)ramekinsandsetaside.
2.Heatgheeandoliveoilinamediumskilletovermediumheat.Addapples,acaiberries,andwalnuts,andcook5minutes.Setaside.
3.Whiskeggsandmilkinalarge,flat-bottomedbowl,andsetaside.
4.Cut6toastslicestofitthebottomofpreparedramekins.DipslicesofbreadintheeggwashasifmakingFrenchtoast.Linethebottomandedgesoframekinswiththeegg-soakedbread.
5.Divideapplemixturebetweenramekins,andtopeach1pieceoftoastsoakedineggwash.
6.Bakefor35minutesoruntilgoldenbrown.7.Servewarm.
SERVES2
tip:Ifyoucannotfinddriedacaiberries,driedcranberriesmaybesubstitutedinthisrecipe.
featuredingredientacai
Acai,atinyberrythatisdeeppurpleincolorandonlyaboutaninchlong,iscultivatedfromanacaipalmtreeinCentralandSouthAmerica.Likeotherberries,acaiisrichinantioxidantsandflavor.
Carrot-PineappleCake
3tablespoonsghee(meltedandcooled)plusmoreforgreasing1cupshreddedcarrot3⁄4cupdicedpineapple1cupbrownriceflour1cupmilletflour
1⁄4cuparrowrootstarch3teaspoonsbakingpowder1teaspoonsalt1⁄4teaspoongroundnutmeg2largeeggyolks1cupfinelychoppedwalnuts1⁄2cupagave4largeeggwhites
frosting:1⁄2cup2percentcow’smilk4tablespoonsagave1⁄2teaspoongroundnutmeg1⁄2teaspoongroundginger1⁄8teaspoongroundcloves3ounces100percentdarkchocolate,grated2tablespoonsghee2tablespoonscocoapowder1⁄4cupchoppedwalnuts,forgarnish1.Preheatovento350degrees.Greasea9-inchroundcakepanandsetaside.
2.Placeshreddedcarrotanddicedpineappleonaseparatepapertowelstoabsorbexcessliquid.
3.Inalargebowl,combinedryingredients,andsetaside.4.Inaseparatebowl,whisktogethereggyolks,carrots,pineapple,walnuts,remaining3tablespoonsghee,andagave.Addtodryingredients,stirringtocombine.
5.Inadry,glassbowl,beateggwhitesuntilstiffpeaksform.Foldeggwhitesintobatter,1⁄3atatime.Pourintopreparedcakepan,andbake35to40minutes.Letcoolonarackinacool,dryplacefor30minutes.
6.Inthemeantime,heatmilk,agave,nutmeg,ginger,andclovesoverlowheatfor2to3minutes.Placegratedchocolateinabowlwithghee.Pourmilkmixtureoverchocolate,andwhiskuntilsmooth.Letcoolcompletely.Addcocoapowder,andstiruntilmixturethickens.
7.Frostcake,andsprinklewithwalnutsforgarnish.Servesamedayforbestresults,orstoreinacool,dryplaceovernightorinthefreezerforupto1month.
SERVES8
MatchaCakewithChocolateFrosting
4tablespoonsghee,meltedandcooled,plus1tablespoonforgreasing1tablespoonmatchapowder11⁄2cupsbrownriceflour1cupmilletflour3teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1⁄4teaspoongroundcloves1teaspoonlemonzest1⁄2cupagave2largeeggsplus1yolk1⁄3cup2percentcow’smilk3largeeggwhites
frosting:1⁄2cup2percentcow’smilk4tablespoonsagave3ounces100percentdarkchocolate,grated2tablespoonsghee2tablespoonscocoapowder2⁄3cupchopped,toastedmacadamianuts1⁄4cupallergy-freechocolatemorsels1.Preheatovento350degrees.Grease2(9-inch-round)cakepanswith1tablespoongheeandsetaside.
2.Inalargebowl,combinematcha,flours,bakingpowder,salt,andcloves.Setaside.
3.Inaseparatebowl,whisktogetherlemonzest,agave,remaining4tablespoonsghee,eggs,eggyolk,andmilk.Setaside.
4.Placeeggwhitesinadryglass,copper,ormetalbowlandbeatonhighuntileggwhitesformstiffpeaks,andsetaside.
5.Addwetmixturetodrymixture,andstiruntilwellcombinedandlump-free.
Using1⁄3oftheeggwhitemixtureatatime,foldwhitesgentlyintothebatter.
6.Dividebatterevenlybetweenpreparedcakepans.Bakeinthemiddlerackofovenfor25minutes,untilcakeisfirmandcaketestercomesoutclean.Letcoolincakepansfor10minutes,andremovetocoolfullyonwirecoolingracks.
7.Preparechocolatefrostingbyheatingmilkandagaveinasmallsaucepanoverlowheatfor2to3minutes.Placegratedchocolateinabowlwithghee.Pourhotmilkoverchocolate,andstiruntilsmooth.Letcoolcompletely.Addcocoapowder,andstiruntilmixturethickens.
8.Spreadslightlylessthanhalfthefrostingonthefirstlayerofcake,andtopwiththesecondlayer.Useanoffsetspatulatospreadremainingfrostingoverthetopofcake.Sprinklewithtoastedmacadamianutsandchocolatemorsels.
SERVES8
Upside-DownAlmond
CakewithApricotGlaze
1cupbrownriceflour1⁄2cupmilletflour1⁄2cupfinelygroundalmondmeal2teaspoonsbakingpowder1⁄2teaspoonfine-grainseasalt1⁄2teaspoonlemonzest4largeeggwhites2largeeggyolks1⁄2cupagave4tablespoonshoney,divided6tablespoonsghee,softened5tablespoons2percentcow’smilk1cupwholealmonds1⁄4cupsugar-freeapricotjam1.Preheatovento350degrees.Greasearound9-inchcakepan,linewithparchmentpaper,andsetaside.
2.Inalargebowl,whisktogetherflours,almondmeal,bakingpowder,andsalt.Setaside.
3.Inadry,glassbowl,beat4eggwhiteswithahandmixeruntilstiffpeaksareformed.Setaside.
4.Mixlemonzest,eggyolks,agave,2tablespoonshoney,ghee,andmilkinasmallbowl,andaddtodrymixture.Foldeggwhitesintobatter,1⁄3atatime,justuntilcombined.
5.Scatteralmondsevenlyonthebottomofpreparedcakepan.Inasmallsaucepan,warmremaining2tablespoonshoneyandapricotjamoverlowheatfor30seconds.Glazeshouldbeheatedjustenoughtothinitout.Slowlypourglazeoveralmonds.Pourbatteroveralmondsandbakefor40minutes,oruntilacaketestercomesoutclean.
SERVES8
MilletCrěpeswithRaspberryChutneyandChocolateSyrup
crěpes:3⁄4cupsmilletflour1⁄4cupspeltflour1⁄2teaspoonseasalt11⁄2cups2percentcow’smilk1largeegg1tablespoonplus1teaspoonghee,meltedandcooled
chutney:1teaspoonghee1Boscpear,diced1teaspoonlemonzest1⁄2teaspoonpeeledandgratedfreshginger1⁄4cup(nosugaradded)apricotjam1teaspoonghee1cupfreshraspberries,halvedChocolateSyrup*
1.Combineallcrěpeingredientsinablender,andpulseuntilsmoothandcombined.Batterwillbeverythin.Letrest1hourintherefrigerator.
2.Inthemeantime,heat1teaspoongheeinaskilletovermediumheat.Sautépearfor3to4minutesoruntilslightlybrownedandtender.Addlemonzest,ginger,andapricotjamtohotskillet,andcook30seconds.Removefromheatandtosswithfreshraspberries.
3.Preheatovento200degrees.4.Heatalargeskilletovermediumheatandmelt1teaspoonghee,brushingevenlytocoatbottomofpan.Usea1⁄4-cupmeasuretoscoopbatterintopan.Quicklyturnthepanincircularmotionstospreadthebatterintoaverythinlayer.Letcook1minuteoruntilthebatterfirmsandedgesliftslightlyoffthepan.Usinganoffsetspatula,flipandcook1additionalminute.Continuemakingcrěpesuntilallbatterisused.Stackfinishedcrěpesinaslightlymoistkitchentowel,andkeepintheovenuntilreadytoserve.
5.Toserve,placeaspoonfulofchutneydownthecenterofacrěpe,androlluplikeasofttaco.Drizzlewithchocolatesyrupandservewarm.
SERVES4
tip:Youcansubstitutecranberriesforraspberries.Justcookwith1tablespoonmaplesyrup.
Banana-BasedIceCream:4Ways
4semi-ripenedbananas,unpeeled
1.Freezebananasovernight.Oncefrozen,peelandslice.Addtofoodprocessorandblendabout2minutes,untilbananasresemblecreamyicecream.Spoonintoabowlandserve.Addcombinationsbelow,forvariety.
option1:doublechocolate1tablespooncocoapowder1tablespoonagave
1⁄4cupminidarkchocolatechips1.Addcocoapowderandagavetofrozenbananasinthefoodprocessorandblenduntilsmoothandcreamy.Foldinchocolatechipsandserve.
option2:maplepecan/agavepecan2tablespoonsmaplesyrup,dividedNSsubstituteagave)1⁄3cupchopped
pecans1⁄8teaspoonseasalt1.Toastpecansinasmallskilletovermediumheat.Add1tablespoonmaplesyrupandsalt,andsetasidetocool.
2.Addremainingmaplesyruptofoodprocessorwithfrozenbananasandblenduntilsmoothandcreamy.Foldincooledpecansandserve.
option3:blueberryproberry1teaspoonProberry3™liquid*1tablespoonagave1⁄2cup(freshorfrozen)blueberries1.AddProberry3™liquidandagaveto
bananasinfoodprocessorandblenduntilsmoothandcreamy.Stirinblueberriesandserve.
SERVES4
tip:Ifbananasbecometoosoftwhileaddingotheringredients,simplystoreinaglasscontainerandfreezeforanadditional2hours.Icecreamwillkeepinfreezerforupto1week.
GingerRicePudding
1cuplong-grainbrownrice1⁄2teaspoonseasalt31⁄2cups2percentcow’smilk,divided1tablespoonfreshginger,peeledandgrated1⁄8teaspooncardamom(optional)1⁄8teaspoonnutmeg2largeeggyolks2tablespoonsbrownriceflour1tablespoonblackstrapmolasses1tablespoonmaplesyrup1⁄2cupdiced,driedpineapple(nosugaradded)1.Inamediumsaucepan,bringrice,1⁄2teaspoonseasalt,and2cupsofmilktoaboil.Reducetoasimmer,cover,andcookfor50minutes.
2.Inasmallsaucepan,heatremaining11⁄2cupsmilkwithginger,cardamom,ifusing,andnutmegoverlowheatuntilwarm.
3.Inasmallbowl,whisktogethereggyolks,flour,molasses,andmaplesyrup.Tempertheeggmixturebyveryslowlyaddingaladleofthewarmmilktotheeggsandwhiskingcontinuously.
4.Oncetheeggshavebeenwarmed,addthemixtureintothewarmedmilkandwhiskovermediumheatuntilthemixtureisthick.Theconsistencyshouldresembleyogurtwhenitisready.Removefromheatandsetaside.
5.Whenriceiscooked,addpineappleandmilkmixture.Letcookanadditional3to5minutesoverlowheat,stirringcontinuously.Thericepuddingwillbethickandcreamy.
6.Servewarm.SERVES4
Stocks,Condiments,andSauces
HerbDressingNS CitrusDressingNS Carrot-GingerDressingNS ChocolateSyrupNS TurkeyStockNS VegetableStockNS BasicBreadCrumbsNS BeefStockNS
HerdDressing
1⁄4cupfinelychoppedfreshbasil2tablespoonsfinelychoppedfreshparsley2tablespoonsfinelychoppedfreshchives2smallclovesgarlic,minced1⁄2cupextravirginoliveoil2⁄3cupfresh-squeezedlemonjuice1⁄2teaspooncrushedredpepperflakesSeasalt,totaste
1.Whiskherbs,garlic,oliveoil,lemonjuice,andredpepperinasmallbowl,orpouringredientsinaresealableglassjarandshakevigorouslytocombine.Seasonwithseasalt,totaste.
2.Storesaladdressinginaglassjarordispenserintherefrigeratorforupto1week.Recipecanbedoubledsoyouhaveitreadytogoallweek.
CitrusDressing
1⁄2cupextravirginoliveoilJuiceof2lemonsJuiceof1lime2tablespoonsfinelychoppedcilantro2teaspoonsagaveSeasalt,totaste
1.Whiskoliveoil,lemonjuice,limejuice,cilantro,andagavetogetherinasmallbowl,orpouringredientsinaresealableglassjarandshakevigorouslytocombine.Seasonwithseasalt,totaste.
2.Storesaladdressinginaglassjarordispenserintherefrigeratorforuptoaweek.Dependingonhowmuchdressingyoumightuse,doublethisrecipesoyouhaveitreadytogoallweek.
Carrot-GingerDressing
2mediumcarrots,peeledandchopped1tablespoonoliveoil1(1-inch)piecefreshginger,peeledSeasalt,totaste
1.Infoodprocessor,pulsecarrots,oliveoil,andgingeruntilasmoothconsistencyisreached.Ifthemixtureistoothick,addwater,1tablespoonatatime.
2.Seasonwithseasalt,totaste,andstoreinaglasscontainerordispenserinthe
refrigeratorforupto1week.
ChocolateSyrup
1cupagave2tablespoonscocoapowder
1.Whiskagaveandcocoapowdervigorouslyinabowltoincorporate.Storeinaclean,glassdispenseroraglasscontainer,tobedrizzledoverpancakes,fruit,ortoaddaspecialtreattosmoothies.
2.Storeinacool,dryplaceforupto2weeks.
TurkeyStock
4poundsturkeythighsandbreast3largecarrots,peeledanddiced1celeryroot,peeledanddiced2clovesgarlic,peeled1Vidaliaonion,chopped4quartswater2teaspoonsseasalt3sprigsfreshthyme3sprigsfreshrosemary5sprigsparsley2bayleaves
1.Bringallingredientstoagentleboilinalargestockpot.Asthestockboils,usealargespoontoskimfoamandimpuritiesoffthetopanddiscard.Reducetoasimmer.After3hours,removeingredientsfromstockandstrainintoacleanbowlorpot.Letcool(notmorethan4hours),thenpackageandrefrigerate.Storeinglasscontainersintherefrigeratorforupto3daysorinthefreezerfor2months.
2.Ifyouwanttoutilizetheturkeymeatforsalad,casseroles,ortoaddtoyoursoup,pickthemeatoffthebonesafter1hourofcooking,cool,andrefrigerateforanotheruse.Continuetocookthebonesandvegetables.Thestockwillbelighter,butthemeatwillbeviableforotheruses(sandwiches,salads,incasseroles,potpies,andsoon).
VegetableStock
2teaspoonsoliveoil2onions,chopped1celeryroot,peeledandchopped3largeparsnips,peeledandchopped3largecarrots,peeledandchopped2fennelbulbs,chopped4quartswater3bayleaves1clovegarlic,peeled5sprigsparsley5sprigsthyme2teaspoonsseasalt
1.Heatoliveoilinalargestockpotovermediumheat.Sautéonion,celeryroot,parsnips,carrots,andfennelfor8to10minutes,justuntiltender.Addwaterandremainingingredients,andbringtoaboil.Reduceheattolow,cover,andcookfor30minutes.(Vegetablestockhasaquickcookingtimebecausevegetablesgiveuptheirflavorquickly,asopposedtomeatsandbones.)2.Strainstockintoacleanpot,andstoreintherefrigeratorfor3to5daysorinthefreezerfor2to3
months.
BasicBreadCrumbs
4slicesbrownrice/milletorspeltbread1.Toastslicesofbread,letcool,andpulseinfoodprocessortoformcoarsebreadcrumbs.Toaddflavor,adddriedherbssuchasparsley,rosemary,thyme,sage,and/orbasil.
BeefStock
3bayleaves4sprigsfreshthyme4poundsbeefbones2teaspoonsoliveoilSeasalt,totaste2Vidaliaonions,roughchopped4carrots,peeledandroughchopped1cupparsnips,peeledandroughchopped4quartswater,divided2clovesgarlic,peeled1cupredwine
1.Preheatovento450degrees.2.Gatherbayleavesandthymeincheeseclothorusekitchentwinetosecurethemtogether.Setaside.
3.Placebeefbonesinaroastingpanandbrushwitholiveoilandadashofsea
salt.Roastfor30minutes.
4.Turnbeefandaddonions,carrots,andparsnipstotheroastingpan.Bakeforanadditional30minutes.Removeandplacebeefbonesandvegetablesintoastockpot.
5.Deglazeroastingpanwith2cupswater,scrapingupthebitsoffthebottom.Ifitisdifficulttodeglaze,simplyplacethebakingdishovertheburnersonthestoveovermedium-lowheatandcontinuescrapinguntilallbitscomeup.Pourmixtureintothestockpot.Addbeefbones,remainingwater,herbs,garlic,andredwine.Simmer3to4hours,skimmingthetopofthestockwithaspoonwhileitcooks.
6.Strainstockintoacleanpotandcoolcompletely.Storeintherefrigeratorfor2daysorinthefreezerfor2months.
UsefulTools
Menus
SubstitutionsAnintegralpartofacclimatingtoyournewdietisbeingabletofillthevoidcreatedbyyourBestAvoidedlist.Belowisalistofsubstitutionstohelpyoualongtheway.AnumberofthesearenotdirectsubstitutionsbutyouwillseefromrecipesinthisbookhowtheyareadaptedtoworkinplaceoftheitemsonyourBestAvoidedlist.
BREAD—Asmentionedearlier,wheatisaNeutralgrainforTypeBbutnotdesirable.Thebestoptionistolookforpurespelt,oat,orbrownrice/milletbreads.Manystoresdonotcarrythesebreads,howevertheyareaccessibleonline.Theyareoftenlessexpensivetoorderonlineinbulkandstoreinthefreezer.Bakersmakeflax,garlic-basil,andbanana-walnutvarieties,aswellasbagels,rolls,hotdogbuns,andevenflatbreads,whichareaperfectbaseforpizza.Justbesuretoreadlabelscarefullybecausemanybreadscontainingredientsthatmaynotworkforyourbloodtype.
PASTA—Speltorbrownricepastaisfairlyeasytocomebythesedays,andfoundinmostgrocerystores.Youwanttolookforabrandwhoseingredientsarenothingmorethanspeltorbrownriceflour(orbran)andwater.Whencookinggluten-free(brownrice)pastas,thenoodleswillfallapartandbecomeundesirablymushyifboiledtoolong.Irecommendcookingricepastas3to4minutesshortoftherecommendedcookingtimetoensureagoodaldentetextureforyourpasta.
OIL—Vegetable,coconut,orsoyoilisnotrecommendedformostTypeBdiets,sowhatdoyouuseinbakingorcookingasanalternative?OliveoilisaBeneficialfoodforallBssoyoucanstickwithjustthat.Uselightoliveoilforbakingsothatthereisnotapervasiveolivetasteinyourbakedgoods.Ofcourse,extravirginoliveoilisterrificfordressingsaladsorevenamedium-heatstir-fry.
FLOUR—AsaTypeB,youhavethebestofbothworlds:youcanusethesameflourcombinationsasbothTypeAandTypeO,andbothareusedthroughoutthisbook.Theapproachtogluten-freebakingusedinthisbookisbasedonacombinationoffloursfortextureandtaste.
Typically,youcanuseoneoftwocombinationssuchas:brownriceflour,arrowrootstarch,andmillet.Brownriceflourcanbeswappedoutforanotherheartygrainsuchasmillet,amaranth,orquinoa.Theother(notgluten-free)optionisaspeltandoatflourmixturethatworkswellasabaseformostbakedgoods.
AgreateverydaybakingmixforTypeBis:2partsbrownriceflour(2⁄3cupforonebatch)1partmilletflour(1⁄3cupforonebatch)1partarrowrootstarchflour(1⁄3cupforonebatch)2teaspoonsbakingpowder1⁄2teaspoonseasaltor:2partsspeltflour(2⁄3cupforonebatch)1partoatflour(1⁄3cupforonebatch)2teaspoonsbakingpowder1⁄2teaspoonseasalt
MenuPlanningThefollowingaresuggestionstoshowyouhowtoputtherecipesinthisbooktogethertocreateweeklymenusforyouandyourfamily.Theyarearrangedinawaytokeepabalanceddiet,butfeelfreetomixandmatchasyouseefit.Ifyouplantofollowthemenuexactly,readitthoroughlyaheadoftimesoyoucanseewhereyouwouldneedtobuyalittleextratoaccountforleftovers,andwhereit’spracticaltoplan/prepahead.Thepurposeofmenuplanningistomakelifeaseasyaspossiblebyutilizingleftoversandplanningmoreinvolvedmealsforweekends.
Inadditiontothelistbelow,makesureyouaredrinkingaminimumofsix(8-oz.)glassesofwaterperdaytostayproperlyhydrated.
MENUPLANNINGTIPS:
Ifyouareworkingfull-timeorhavedifficultypreparingmealsduringtheweek,usetimeontheweekendtopreparesnacksandafewmealsfortheweekbypre-washingvegetablesandlettuce.Thiswillsignificantlycutdownonweekdayduties.AfewfoodsthatstaywellandthatIalwayshaveare:FlaxCrackers,BlackstrapCherryRiceGranola,SpicyRosemary-NutMix,andoccasionallyproteinbars,likeUniBar®ProteinBar.Leftoversarethemostdelightfultimesaversyoucouldimagine.Pairthemwithafreshsalad,ortossinasoup,andtheywillbecomeyourbestfriend,too.Whenbakingbreads,muffins,orevensweettreats,freezeleftoversinsealableglasscontainerstokeepthemfresh.IfyouhaveSweetPotatoMuffinsinthefreezer,youcanpopthemintheovenortoasterovenat200degreesfor10to15minutes,andtheywillbeperfectlytoastyandreadytoeat.Frozenchocolatechipcookiesarealsodeliciousanddon’trequiredefrosting,justoneofthegreatthingsaboutgluten-freeflour.Whenmakingsomethinglikebruschetta,doublethetoppingrecipe,andreserveleftoversinasealableglasscontainerintherefrigeratorforupto1week.Thatwayyoumakeitonce,anditcanbeusedasmanytimesasyouwantit.
Four-WeekMealPlanner
Week1
SundayBREAKFAST:Pear-RosemaryBreadNSwithslicedbananaandrawwalnuts
LUNCH:RatatouilleNSwithslicedmozzarellacheeseSNACK:CucumbersliceswithCurriedEggSaladNS
DINNER:Chili,SansTomatoes
MondayBREAKFAST:Blackstrap-CherryRiceGranolaNS,ricecereal,andalmond
milkwithgreenteaandfreshblueberriesLUNCH:LeftoverChili,SansTomatoeswithmixedgreensaladdressedwithlemonandoliveoilSNACK:PearandAppleChipsandSpicyRosemary-NutMixNS
DINNER:Lemon-GingerSalmonNSwithBrownRiceSaladNS
TuesdayBREAKFAST:ScrambledEggswithBlueberry-MacadamiaMuffinsandgreen
teaLUNCH:RawKaleSaladwithZestyLimeDressingNSandleftoverLemon-GingerSalmonNS
SNACK:FlaxCrackersNSandSummerSquashSalsaNSDINNER:Crispy-CoatedTurkeyTenderswithApricotDippingSauceand
SweetPotatoRaguNS
WednesdayBREAKFAST:HomemadeTurkeyBreakfastSausageNSwithgreenteaand
freshraspberriesLUNCH:RawKaleSaladwithZestyLimeDressingNSandleftoverCrispy-CoatedTurkeyTenderswithApricotDippingSauceSNACK:PearandAppleChipsandSpicyRosemary-NutMixNS
DINNER:GrilledRadicchioandWalnut-SpinachPestoNS
ThursdayBREAKFAST:Blueberry-MacadamiaMuffinswithleftoverHomemade
TurkeyBreakfastSausageNSandgreenteaLUNCH:GreensandBeansSaladNSwithwalnutsandcrumbledfetaSNACK:ProteinBlend™Powder—TypeBdrinkDINNER:TangyPineappleandBeefKabobsNSwithRoastedAutumnRootsNS
FridayBREAKFAST:QuinoaMuesli,bananaslices,blueberries,andgreenteaLUNCH:
LeftoverGreensandBeansSaladNSwithleftoverTangyPineappleandBeefKabobsNS
SNACK:Carob–WalnutButter–StuffedFigsNSDINNER:MacandCheesewithRoastedVegetablesNSandGarlic–Creamed
SpinachwithRoastedCauliflowerNS
SaturdayBREAKFAST:SwissChardandCreminiFrittataNSwithgreenteaand
pineappleLUNCH:1⁄2BaconGrilledCheeseNSwithRoastedParsnipSoupNS
SNACK:Almond-ButterRiceCakeswithMiniChipsNSDINNER:SeafoodPaellaNS
Week2
SundayBREAKFAST:CherrySconesNSwithalmondbutterandgreenteaLUNCH:
KidneyBeanStewSNACK:GrilledPineapplewithChocolateSyrupDINNER:MoroccanLambTagine
MondayBREAKFAST:BreakfastEggSaladNSwithgreenteaLUNCH:MintandRed
PepperTabboulehNSwithleftoverMoroccanLambTagineSNACK:HomemadeApplesauceDINNER:ShreddedTurkeyBake
TuesdayBREAKFAST:QuinoaMuesliwithslicedbananasandfreshblueberries
LUNCH:LeftoverShreddedTurkeyBakewithmixedgreensdressedinoliveoilandlemonSNACK:GrilledPineapplewithChocolateSyrupDINNER:BeefandShreddedCabbageSoupNSandRedQuinoa–MushroomCasserolewithFriedEggNS
WednesdayBREAKFAST:SwissChardandCreminiFrittataNSwithslicedpineappleand
greenteaLUNCH:LeftoverRedQuinoa–MushroomCasserolewithFriedEggNS
SNACK:CheeseToastNSDINNER:Parchment-BakedSnapperNS
ThursdayBREAKFAST:Broccoli-FetaFrittataNSwithgreenteaLUNCH:NavyBean
HummusandFetaSandwichNSSNACK:HomemadeApplesauceDINNER:RiceandBeanLoafNSwithSpicy
CollardsNSandBakedBeansNS
FridayBREAKFAST:NutButter–GranolaBoatsNSwithgreenteaLUNCH:Leftover
RiceandBeanLoafNSsandwichesSNACK:ProteinBlend™Powder—TypeBdrinkDINNER:SpicySeafoodStewNS
SaturdayBREAKFAST:SpeltPancakesNSwithscrambledeggsandgreenteaLUNCH:
Salmon-FilledRadicchioCupsNSSNACK:CrispySpringVegetableCakesNSDINNER:SweetPotatoGnocchiwithBasil-CranberrySauceNSwithgrilled
turkeycutlets
Week3
SundayBREAKFAST:Pear-RosemaryBreadNSwithapoachedeggandgreentea
LUNCH:FishFilletSandwichNSSNACK:CruditésandCreamyGoatCheeseDipNSDINNER:TurkeyMoleDrumstickswithWhippedSweetPotatoSouffléand
BroccoliandCabbageSlawwithRaisinsNS
MondayBREAKFAST:CreamyBanana–NutButterSmoothieNSandgreenteaLUNCH:
LeftoverTurkeyMoleDrumsticksandBroccoliandCabbageSlawwithRaisinsNS
SNACK:Unibar®ProteinBarDINNER:SalmonandBeanCakeswithCilantro-CreamSauceNSandSpicyRoastedMustardGreenswithFetaNS
TuesdayBREAKFAST:Pear-RosemaryBreadNSwithscrambledeggsandgreentea
LUNCH:LeftoverSalmonandBeanCakeswithCilantro-CreamSauceNSandromainelettucedressedinlemonandoliveoilSNACK:MarinatedMozzarellaBallsNSwithFlaxCrackersNS
DINNER:HeartySlow-CookerTurkeyStewNSwithSweet-and-SaltyBrusselsNS
WednesdayBREAKFAST:TurkeyBacon–SpinachSquaresNSandgreenteaLUNCH:
LeftoverHeartySlow-CookerTurkeyStewNSSNACK:Unibar®ProteinBarDINNER:MushroomSoupwithParsleyPestoNS
withGreenTea–PoachedTurkeyTenderloinsNS
ThursdayBREAKFAST:Blackstrap-CherryRiceGranolaNSandyogurtwithgreentea
andfreshblueberriesLUNCH:ShreddedleftoverGreenTea–PoachedTurkeyTenderloinsNSwithcranberriesandwalnutsoverspinachgreens
witholiveoilandlemonSNACK:MarinatedMozzarellaBallsNSwithFlaxCrackersNS
DINNER:Fig-StuffedTurkeyBreastswithRoastedSweetPotatoeswithFriedSageNS
FridayBREAKFAST:HomemadeTurkeyBreakfastSausageNSwithgreenteaand
freshraspberriesLUNCH:LeftoverFig-StuffedTurkeyBreastswithRoastedSweetPotatoeswithFriedSageNSoverRawKaleSaladwithZestyLimeDressingNS
SNACK:Unibar®ProteinBarDINNER:SpicedLambwithWildMushroomsNSwithBroccoli–NorthernBeanSoupNS
SaturdayBREAKFAST:Spinach-PepperSouffléNSandgreenteaLUNCH:Crunchy
VegetableSpringRollswithSweetCherryDipNSSNACK:FarmerCheeseandBeet-EndiveCupsNSDINNER:SpringPestoPastaNSwithgrilledhalibut
Week4
SundayBREAKFAST:SavoryHerbandCheeseBreadPuddingNSLUNCH:NavyBeanHummusandFetaSandwichNSSNACK:TropicalFruitSaladwithMintandLimeDressingNSDINNER:SweetPotatoShepherd’sPieNSwithRoastedEscaroleNS
MondayBREAKFAST:Maple-SausageScrambleNSandgreenteaLUNCH:Leftover
SweetPotatoShepherd’sPieNSSNACK:RoastedCauliflowerBruschettaNSDINNER:BakedMahimahiwithCrunchyFennelSaladNSandHerbedQuinoa
NS
TuesdayBREAKFAST:SweetPotatoMuffinswithCarobDrizzlewithalmondbutter
andgreenteaLUNCH:BakedFalafelNSandRoasted-EggplantGreekSaladNS
SNACK:TropicalFruitSaladwithMintandLimeDressingNSDINNER:GreekLambBurgersNSandBroccoliniwithCrispyWalnutBacon
NS
WednesdayBREAKFAST:NutButter–GranolaBoatsNSwithyogurtandgreenteaLUNCH:
LeftoverBroccoliniwithCrispyWalnutBaconNSwrappedinBostonBibblettucewithgoatcheeseSNACK:CruditésandNavyBeanHummusNS
DINNER:Turkey-GingerStir-FryNSwithCarrot-GingerSoupNS
ThursdayBREAKFAST:BreakfastEggSaladNSwithgreenteaLUNCH:LeftoverCarrot-
GingerSoupNSand1⁄2BaconGrilledCheeseNSSNACK:RoastedCauliflowerBruschettaNSDINNER:PastaCarbonarawithAsparagusNSwithGreensandBeansSaladNS
FridayBREAKFAST:SweetPotatoMuffinswithCarobDrizzlewithalmondbutter
andgreenteaLUNCH:LeftoverGreensandBeansSaladNSwithwalnutsandfreshmozzarellaSNACK:CruditésandCreamyGoatCheeseDipNS
DINNER:FishTacoswithBeanandCrunchyFennelSlawNS
SaturdayBREAKFAST:OatCrěpesandgreenteaLUNCH:MeltedMozzarella–Onion
SoupNSSNACK:BakedGrapefruitDINNER:TurkeyPotPiewithCrunchyToppingNS
Tools
YOUCANFINDthefollowinghelpfultoolsonourwebsitepageathttp://www.4yourtype.com/cookbooks.asp.DownloadthesePDFsandprintthemfromyourcomputer.
FoodJournalKeeptrackofeverymealwiththishandylog.
TrackingYourProgressThisisanadditionallogtohelpyoufocusonyourgoals.
ShoppingListMakeyourshoppingtripeasywiththislistofBeneficialfoodsforyourtype.
TYPEBSHOPPINGLIST
Produce:BeetsBroccoliCabbageCarrotsEggplantGingerKalePeppersSweetpotatoesBananasCranberriesGrapesPineappleWatermelonBaking:BrownriceflourMilletflourOatflourSpeltflourBakingpowderSeasaltAgaveMolasses
Dairy:ButterCottagecheeseCow’smilkEggs
CottagecheeseCow’smilkEggsFetacheeseGoatcheeseMozzarellaRicottaYogurt
Meat/Seafood:CodFlounderHalibutLambMahimahiSalmonTurkeyVenison
Miscellaneous:OliveoilAlmondsAlmondbutterWalnutsKidneybeansNavybeansOatbreadSpeltbreadCayennepepperParsleyGingerteaGreenteaPeppermintteaPleasenote:Thisshoppinglistonly
highlightsthemostfrequentlyusedBeneficialandsomeNeutralfoodsforTypeB.ForacompletelistofBeneficials,Neutrals,andAvoids,refertoEatRight4YourType,theBloodTypeBFood,Beverage,andSupplementLists,oryourSWAMIpersonalnutritionplan.
TimetoThinkGreen
MICHELNISCHANISasustainablechef,cookbookauthor,andconnoisseuroflocal,healthyfood.Hewroteinoneofhisbooks,SustainablyDelicious:MakingtheWorldaBetterPlace,OneRecipeataTime,“Wherethereisflavor,therearenutrients,andwheretherearenutrients,thereishealth.”Itiswellknownbychefsaroundtheglobethatthebestfoodcomesfromthefreshestingredients,andnothingisfresherthanatomatogrowninyourownbackyardoratthelocalfarm.Whenyoumeanderthroughyourlocalfarmersmarketandbrowsefruitsandvegetablespickedattheirpeakoffreshness,thesmells,touch,andtastesbecomeinfinitelymorevibrantthanasimilarstrollthroughthesupermarket.Ifyoustartanymealwithfresh,local,whole-foodingredients,almostanythingyoumakewillbethebest-tastingfoodandthebestforyourhealth.
Belowyoucanfindafewhighlightsonbuyingorganic,avoidingtoxinsinyourkitchen,andshoppingforthefreshestfruitsandvegetables.
QuickReviewoftheTermsWheneverpossible,buyorganicfoodandgrass-fedbeef.Why?Conventionalfruitsandvegetablesaresprayedwithharmfulchemicalssuchasherbicides,pesticides,andinsecticides.Thechemicalsusedinthesesubstancescandisrupthormones,andpotentiallycausecancer,allergies,asthma,andotherhealthissues.Meat,dairy,andpoultryraisedconventionallyexistinpoorconditionsandarefedforthepurposeoffastweightgain,whichistaxingtotheirhealth.Asaresult,animalsaregivenantibiotics,whichendupinthemeatyoubuyatthegrocerystore.Inaddition,someanimalsareputonhormonestobulkuptheirbodies,makingtheirmeatartificiallylargerand,therefore,moredesirabletoconsumers’eyes.
Toreview,hereareafewdefinitionstosortoutsomeoftheconfusion.
100PercentUSDACertifiedOrganic—ThismeansthattheproductyoupurchasemustcontainONLYorganicingredients,minuswaterandsalt.KnowingtheabbreviationUSDAisaneasywaytoidentifyfoodsthatare100percentcertifiedorganic.
Organic—Productsmustcontainaminimumof95percentorganicingredients.Eachingredientwithintheproductthatisorganicmustalsobelabeledassuch.
MadewithOrganicIngredients—Thislabelindicatesthat70percentormoreingredientscontainedintheproductareorganic.Theseproductsalsocannotpredominantlydisplaythewordorganic.
Natural—Theproducthastocontainnoartificialingredientsoraddedcolor,andisprocessedinawaythatdoesnotfundamentallyaltertheproduct.
NoHormones—Thistermcanonlybeusedforbeef.Poultryandporkarenotallowedtoberaisedusinghormones,sothelabelisunnecessary.
Grass-Fed—Thistermappliestoanimalsthataresolelyfedgrassandhay.
Free-Range—Thisindicatesthatanimalsareallowedaccesstothe
outside.Thislabelistricky,however,becausetherearealargenumberoffarmsthatarekeepingtheiranimalsinpoorconditionsbutallowingatinyspacefor“outdooraccess”inordertobelabeled“free-range.”Howdoyoudetermineifeggsarecomingfromhumanefarms?Checkouthttp://www.cornucopia.org/organic-egg-scorecardforascoredlistoffarms.
TipsforBuyingLocalandOrganic
ChoosingFoodThatIsinSeasonThisphraseistossedaroundalot,butwhatisthebenefitofeating“inseason”?Taste.Obviously,italsohasasignificantenvironmentalimpact,butthedifferencebetweeneatingafreshappleoffatreeversusageneticallymodifiedapplefromthegrocerystoreisstrikingenoughtoconvinceeventheharshestskeptics.Eatinginseasonalsoensuresthatyouarerotatingthekindsoffruitsandvegetablesinyourdiet,andasaresult,thenutrients.Thereisnothingmorerefreshingthanfreshwatermeloninthesummerorroastedsweetpotatoesinthefall.Makeahabitofeatingonlythebestbychoosinglocal,organicfoodthatisinseason.
WheretoFindFreshFoodinSeason?Lookforlocallistingsindicatingfarmstandsorfarmersmarkets.Mostfarmsarealsohappytoshowyouaroundifyouwanttostopbyforavisitortakeyourchildrentoseehowfoodisgrownandraised.Aterrificresourceforfindinglocalfoodis:www.localharvest.org.Justfilloutyourcity/stateandyouwillbeprovidedwithalistingoflocalandorganicfoodhappenings.Ialwaysfeelthateatinginseasonismoresatisfyingtomybodyandpalate.
LocalorOrganic?Sometimeswehavetomakethechoicebetweeneatinglocalororganicfood,anditcanbeconfusing.Localfoodisterrificbecauseofitsfreshnessandlimitedimpactontheenvironment;itdoesnothavetobeshippedallthewayfromChiletogettoyourtable.Foodthatisorganic,however,isgrownwithoutharmfulchemicalsthataredetrimentaltoyourhealthbutalsonegativelyimpactourenvironment.Inanidealworldwewouldn’thavetochoosebetweenorganicandpesticide-free,butsometimesthatisthechoicethatwearefacedwithasconsumers.Thankfully,manyindependentlocalfarmspracticeorganicfarming,whichcanlimittheneedforthesechoices.
HealthyChoicesonaBudget?Atsomepoint,weallhavetowatchwhatwespendoneverything,includingfood.Thenumber-onetipIhaveformaintainingahealthydietonabudgetisprioritizing.Ifyouareeatingrightforyourbloodtype,youwillbecuttingoutextraslikepotatochips,soda,prepareddips,cookies,andmostoverlyprocessedfoods.Thisalonewillstarttomakeroominyourbudgetforhealthieralternatives.Additionally,buyingfoodinseasonisfarlessexpensivethanbuyingthosesamefoodsoutofseason.Apintoforganicblueberriesinthemiddleofthewintercancostupto$6.99;thesamepintatthefarmersmarketinthesummercangoaslowas$2.99.Whenstockingupongrainsornuts,besavvyandbuyinbulk.Nutscontainfatsthat,ifleftinyourpantry,couldspoilquickly.Tokeepthemfresh,storeexcessnutsinthefreezer.Buyinginbulkalsomeansyouarecuttingdownonthecostandwasteofexcesspackaging,whichyoudefinitelypayfor.
Finally,prioritizingyourorganicpurchaseswillsaveyouabundle.Therearetwelvefruitsandvegetablesthatcarrythemostpesticideresidue;therefore,buyingtheseingredientsorganicshouldtakepriority.(SeethefoodsontheDirtyDozenlistedbelow.)Ifyouareonabudget,don’tcutoutthesefoodsentirely,simplycutbackhowmanyyoubuyinonetrip.Trytopickoneortwoingredientsthatyoumustbuyorganicandsupplementthemwithproduceknowntocarrythelowestlevelsofpesticides,alsoknownastheCleanFifteen.
DirtyDozen/CleanFifteenBelowisalistoftheDirtyDozen*.Trytobuytheseorganicasoftenaspossibletoreduceyourpesticideexposure.
1. Apples2. Celery3. Strawberries4. Peaches5. Spinach6. Nectarines—imported7. Grapes—imported8. Sweetbellpeppers9. Potatoes10. Blueberries—domestic11. Lettuce12. Kale/Collardgreens
ListedherearetheCleanFifteen*,alistofproducethathasthesmallesttracesofpesticidesandarethereforesafesttobuyintheirconventionalform.Ifitispossible,however,choosingorganicisalwaysbetterforyourselfandtheenvironment.
1. Onions2. Sweetcorn(AvoidforB)3. Pineapples4. Avocado(AvoidforB)5. Asparagus6. Sweetpeas7. Mangoes8. Eggplant9. Cantaloupe—domestic10. Kiwi11. Cabbage12. Watermelon13. Sweetpotatoes14. Grapefruit15. Mushrooms
SafeFoodStorageThefirstquestionis,whatissafe?Asmostofusareaware,thereisachemicalinmostplasticscalledBPA(Biphenol-A),whichwheningestedactsasahormonedisrupter.StudiesrecentlyconductedreportthatBPAnegativelyaffectshormonelevels,whichcanleadtoobesityaswellasproblemswiththyroidfunctionandtheriskofcertaincancers.
WhereIsBPAFound?BPAisacompoundfoundinconsumerproductssuchasplasticcontainers,waterbottles,plasticwrap,cans,andsomecartons.Plasticslabeled3,6,or7forrecyclingpurposesoftencontainBPA.
WhatMakesBPAsLeachintoOurFood?CanscontainBPAintheirlining.Therefore,whenacancontainsfoodswithhighlevelsofacidity(liketomatoes),thereisagreaterlikelihoodthatBPAwillseepintothefooditcontains.Foodswithhighacidityalsoaffectplastics,butadrasticchangeinthetemperatureofplastics(likefreezingorbeingleftinawarmcar)willhavethesameleachingeffect.
HowDoIAvoidThem?Thankfully,itisgettingeasierandeasiertoavoidBPAs,mostlybecausetheyarebeingbannedbythegovernmentinmostproductsforchildren.Additionally,themoreweknowabouttheharmfuleffectsofBPA,themoredemandthereisinthemarketforproductsthatarefreeofthisharmfulchemical.TherearemanycompaniesputtingBPA-freeproductsonthemarket.AterrificalternativetocannedtomatoesareproductspackagedbyTetraPak;alloftheirpackagingisBPA-free.Additionally,lookforfoodspackagedinglassjarsasopposedtocansorplastics.
WhatShouldBeDoneAboutBuyingFoodinPlastic/Cans?Thebestwaytopurchasefoodisfresh,inglass,orinTetraPakcartons.Meatsandseafoodthatarepackagedbyyourbutcherinplasticcanbeswappedoutathomeforfurtherstorage.Ifyoufeelinclined,however,letyourbutcherknowyouwouldpreferyourfoodwrappedinpaper.Ifenoughpeoplespeakup,achangewillcertainlyhappen.
HowDoIPackSafeSchoolLunches?Traditionally,kids’lunchboxesandplasticbottlescontainedBPAs.ThegoodnewsisthatthereareanincreasingnumberofBPA-freeoptionsavailable;youjusthavetolookforthem.DuetorecentstudiesabouttheadverseaffectsofBPAonhealth,mostcompaniesaretryingtoorarerequiredbylawtoswitchtoBPA-freepackaging.Thatbeingsaid,glasscontainerswithsealablelidsareavailableinmanydifferentsizesandareanothergreatalternativetoplastic.
NOTE:Getkidsinvolved,sotheystartlearningyoung.Letthemhelpyouintheprocessofpreparingandpackingtheirlunches.Thisallowsthemtolearnabouthealthiernutrition.Choosefun,nontoxicsnackpacksforthemtostoretheirlunches.
CleaninguptheKitchen
What’sWrongwithChemicals?Traditionalhouseholdcleanerscontainchemicalssuchasalkylphenols,alkylphenolethoxylates,ammonia,chlorine,anddiethanolamine,justtonameafew.Thesechemicalscancauseallergies,skinirritation,asthma,andpotentiallymuchmoreserioushealthproblems.Avoidingthesechemicalsandothersinourenvironmentisprettymuchimpossible,butwhatwecandoisbecomeawareofwheretheyexistandlimitourexposureasmuchaspossible.Thefirststepiscleaningoutyourdetergents,bleach,disinfectantsprays,orwipesalongwithanyothercleaningproducts.
IsItMoreExpensivetoUseNaturalCleaners?Ifyou’resmartaboutit,itdoesn’thavetobe.Infact,cleaningwithnaturalproductscanactuallybelessexpensive.Forexample,vinegarismentionedbelowasareplacementtosomecleaningproducts.Agenericbrandofvinegarisabout$0.02/ounce,andalittledefinitelygoesalongway.
WhatAreSomeHouseholdProductsThatCanCleanWell?Thebestnontoxiccleanersarevinegar,bakingsoda,lemonjuice,andclubsoda.Vinegarisanaturaldisinfectantand,believeitornot,deodorizer.Youcanuseittocleanyourfloors,countertops,sinks,andanysurfacethatneedscleaning.Bakingsodamixedwithwaterisslightlyabrasiveandcanbeusedtocleanstainlesssteelandcarpets,andactsasafabricsofteneranddeodorizer.
AppendixI
AdditionalInformationontheBloodTypeDiet
DiscoverYourBloodTypeItisdifficulttobeginadietbasedonbloodtypeifyouarenotawareofyourowntype.InEurope,bloodtypeissomethingalmosteveryoneknows,buthereintheUnitedStates,unlessweneedatransfusion,wecangoourentireliveswithoutknowingwhatbloodtypeweare.Hereareseveralsimplewaystofindoutyourtype:Donateblood.Notonlyareyouprovidingacriticalservicetothecommunity,butthisisafreeandsimplewaytofindoutwhatbloodtypeyouare.Tofindyourlocaldonationcenter,visittheAmericanRedCrosswebsite’sGiveBloodpage(www.redcrossblood.org).
PurchaseabloodtypingtestkitatD’AdamoPersonalizedNutrition(www.4yourtype.com),underBooksandTests.Thekitisinexpensiveandsimpletodoinyourownhome.
Nexttimeyouvisityourdoctorforabloodworkup,askhimorhertoaddbloodtypetotheblood-drawprotocol.
SecretorStatusInthisbookwealsoaddressSecretorStatus,taggingeachrecipetoindicateifitisappropriateforbothSecretorsandNon-Secretors.IfyoudonotknowyourSecretorStatus,youcanpurchaseaSecretorStatusTestKitfromD’AdamoPersonalizedNutrition(www.4yourtype.com).
CenterofExcellenceinGenerativeMedicineTheCenterofExcellence(COE)inGenerativeMedicineisacollaborationbetweenDr.PeterD’AdamoandtheUniversityofBridgeporttocreateafrontiers-focusedbiomedicalinitiativewithoutparallelinanyothermedicalschool.TheCOEcombinespatientcare,clinicalresearch,andhands-onteachingopportunitiesforstudentsinUB’sHealthSciencesprogram.ItisalsohometoDr.PeterD’Adamo’sclinicalpractice.ForinformationandappointmentsforeitherprivatepracticepatientsorClinicShiftpatients,pleasecontact:
CenterofExcellenceinGenerativeMedicine115BroadStreetBridgeport,CT06604(203)366-0526www.generativemedicine.org/
D’AdamoPersonalizedNutrition®—NorthAmericanPharmacal,Inc.ForinformationontheBloodTypeDiets,individualizedsupplements,andtestingkits,pleasecontact:
NorthAmericanPharmacal,Inc.213DanburyRoadWilton,CT06897International:(203)761-0042Toll-FreeUSA:(877)226-8973Fax:(203)761-0043www.4yourtype.com
www.dadamo.com—ForAllThingsPeterD’AdamoOneofthelongestrunningwebsitesontheInternet,www.dadamo.comisthehomepageforthecommunityofnetizenswhofollowtheworkofDr.PeterD’Adamo.Thiseasy-to-navigatesiteischockfulofhelpfultools,blogs,andoneofthewarmest,mostwelcomingchatforumstobefound.Newbiesarewelcometothismoderated,family-friendlycommunity.
AppendixII
Products
HereisinformationaboutproductsdesignedbyDr.D’Adamothatwerementionedinthisbookandwhereyoucanfindthem:
ProteinBlend™Powder—TypeB
Wecreatedaspecificproteinpowdertobenefittheindividualneedsofeachbloodtype.TypeBhasahighproteincontentbasedonriceproteinandeggwhites,andcontainsnosugar.
ProteinBlend™Powdercanbepurchasedonlineat:www.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldowntofindBarsandShakes.
Unibar®ProteinBar
TheUnibar®isthehealthysnackyoudon’thavetofeelguiltyabout!Designedforallbloodtypes,includingSecretorandNon-Secretor,theUnibar®isidealasamealreplacement,clean-fuelworkoutbar,ornutritioussnackforaburstofenergybetweenmeals.
ChocolateCherry(15gramsofprotein)andBlueberryAlmond(13gramsofprotein)Unibar®scanbepurchasedonlineat:www.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldowntoBarsandShakes.
CarobExtract™
Thisdelicious,irresistiblesyrupmadefromthecarobbeanisBeneficialforallbloodtypesforeasingdigestivediscomfortaswellascopingwithfatigue.It’ssogoodthat1teaspoonadaywon’tbeenough.Useasatoppingoncrěpes,icecream,muffins,andevencereals.
CarobExtract™canbepurchasedonlineat:www.4yourtype.com.Simplyclick“SpecialtyProducts”andscrolldowntoBarsandShakes.
click“SpecialtyProducts”andscrolldowntoBarsandShakes.
Proberry3™Liquid
Developedforimmunesupport,Proberry3™comesinbothcapsulesandliquid…butaftertastingtheliquidyouwillbehooked.IdrinkitbytheteaspoonfulwhenIhaveacold,orIdrizzleitinsmoothies,mixinicecream,orstirintoteaforatastyboostofantioxidants.
Proberry3™canbepurchasedonlineat:www.4yourtype.com.Simplyclick“RightforAllTypes,”then“ImmuneSupport”andscrolldowntofindProberry3™liquid.
ForacompletelistofallproductsformulatedbyDr.PeterJ.D’Adamo,gotowww.4yourtype.com.
SWAMI©PersonalizedNutritionSoftwareProgram
Dr.D’AdamodevelopedtheSWAMIsoftwaretoharnessthepowerofcomputersandartificialintelligence,usingtheirtremendousprecisionandspeedtohelptailoruniqueone-of-akinddiets.
Fromitsextensiveknowledgebase,SWAMIcanevaluateover700foodsforover200individualattributes(suchascholesterollevel,glutencontent,presenceofantioxidants,etc.)todetermineifthatfoodiseitherasuperfoodortoxinforyou.Itprovidesapersonalizedkinddietinaneasytoread,friendlyformat.FormoreinformationaboutSWAMI,youcangotowww.4yourtype.com.
AppendixIII
References
1.Bob’sRedMill.Bob’sRedMillNaturalFoods.www.bobsredmill.com.AccessedMay2013.
2.D’Adamo,PeterJ.,andWhitney,Catherine.EatRight4YourBloodType.NewYork:G.P.Putnam’sSons,1996.
3.D’Adamo,PeterJ.,andWhitney,Catherine.LiveRight4YourBloodType.NewYork:G.P.Putnam’sSons,2001.
4.“EWG’sShopper’sGuidetoPesticidesinProduce.”EnvironmentalWorkingGroup,www.ewg.org,2011.
5.“FoodLabeling/OrganicFoods.”Usda.gov.UnitedStatesDepartmentofAgriculture,www.usda.gov,May10,2011.
6.HealthyChild,HealthyWorld.October23,2011.www.healthychild.org.
7.Mateljan,George.“TheWorld’sHealthiestFoods.”www.whfoods.com.AccessedMay2013.
8.Nischan,Michel,andGoodbody,Mary.SustainablyDelicious:MakingtheWorldaBetterPlace,OneRecipeataTime.NewYork:RodaleBooks,2010.
Acknowledgments
PETERJ.D’ADAMO
ItiswithgreatpleasuretosharewiththereadersofEatRight4YourTypeandfollowersofmyworkontheBloodTypeDietandmycontinuingexplorationsintheareaofpersonalizedmedicinetheEatRight4YourTypePersonalizedCookbookseries.TherearemanypeopleIwouldliketothank,asthiswasagroupeffort.
MydeepappreciationtoBerkleyBooks,adivisionofPenguinGroup(USA),asmylongtimepublisher;inparticular,myeditor,DeniseSilvestro,whosepersonalbeliefinthesecookbooksbroughtthemfromtheiroriginale-bookformattowherewearetoday;publisher,LeslieGelbman;AllisonJanice,whocoordinatedtheproductionefforts;PamBarricklow,themanagingeditor;andtheentireBerkleyteamwhoworkedonthesebooks.Iwouldalsoliketothankmydedicatedagent,JanisVallely,whoseencouragement,guidance,andtenacityhavemadethisbookpossible.
AveryspecialthankstoKristinO’Connor,whoseculinaryskills,combinedwithherdepthofknowledgeofandbeliefintheBloodTypeDiet,haveallowedustodevelopdelicious,nutritiousrecipesthatarerightforyourtype.
AspecialnodofappreciationforourteamatNorthAmericanPharmacalandDrumHill,whoworkedonthesebooksastheywerebeingdeveloped,especiallyBobMessineo,WendySimmons-Taylor,AnnQuasarano,JohnAlvord,EmilyD’Adamo,andAngelaBergamini.
Asalways,Iamgratefultomywifeandpartner,MarthaMoskoD’Adamo,forherunwaveringsupportandfortherolesheplayedinshepherdingthesebooksintoexistence;andtomytwodaughters,ClaudiaandEmily,whoshareadeeppassionforthisworkandforawell-cookedmeal.
Afinalthankstothehundredsofthousandsofreadersandfollowerswhohavesharedthisjourneywithme.Iamencouragedandfortifiedbyyourcontinuingdedicationtoyourpersonalhealthandwell-being,andIamhumbledbyyourtrustandcommitmenttothiswork.
KRISTINO’CONNOR
Iamsofortunatetohavesuchahugearenaofsupport;Itrulycouldnothavedoneitwithoutanyofyou.
First,ofcourseisDr.PeterD’Adamo,thesciencebehindthiseffectivediet.I
First,ofcourseisDr.PeterD’Adamo,thesciencebehindthiseffectivediet.Iwillalwaysrespectyourbrilliantmindandinterestinmakingthisworldahealthierplace.Tomymother,SusanO’Connor,forbeingthereasonIhadsomuchfaithinthisdiet,teachingmehowtocook,supportingmyeverymove,andbeingtherebymysidewhiletestingallsixhundredrecipes!Tomyfather,KevinO’Connor,whoseesmorepotentialinmethananyoneI’veevermet,guidedmeinthebasicsofphotography,andtaughtmetohavethecouragetoputmyselfoutthereoverandoveragain.Mybrother,Dr.RyanO’Connor,forvaluingmyaccomplishmentsandalwayssharinginthejoyofmysuccessasifitwerehisown…andbeingaverywillingrecipe-testingguineapig!TomygrandparentsMikeandEllieDeMaio,thankyouforbeingmycheerleaders,andforprovidingencouragementandunconditionalsupport.
AhugethankyoutoDavidDomedionforutilizinghisexpertisetometiculouslyediteveryrecipe.ThankyoutoChrisBierleinforhisincredibletalent,kindspirit,andgenerositywithshootingandeditingourgorgeouscoverphotos.Wewereprivilegedtoworkwithbothofyou.
HeatherRahilly,whosefriendshipkeptmesaneandwhoseintellectkeptmeintherace,thankyouforbeingthemostthoroughattorneyIcouldaskfor!Tomyfriends,whoarealllikefamilytome,forselflesslyofferinghelpinanywaytheycould:AnnieGaffron,MandyGeisler,LathaChirunomula(alongwithPadmaandPushpavathiforteachingmethebasicsofSouthIndiancooking),JenniferEastes,IwonaLacka,andtheMetwallys.
ThankyoutoTimMacklinforbeingmyverypatientmentor,andagreatsourceofknowledgeandencouragement.ThankstoDanielleBoccher,ScottOlnhausen,andtherestofmypalsatConcentric!SpecialthankstoDr.PeterBongiornoandDr.PinaLoGiudicefortakingmeundertheirwingwhenIwasjustalittlefledglingcookwantingtomakeadifference.
ThankyoutoKateFitzpatrickandAnnQuasarano,whosedependabilityandeffortsatgettingourbookoutthereinthepubliceyewasverymuchappreciated.ToStephenCzickforhishoursofeditingandsupport,andWendySimmons-Taylorforallherpatiencewithstylingthesebooks.
ThankstoMarthaD’AdamoandtheteamatDrumHillPublishingforgivingmetheopportunitytoworkonthesecookbooks,whichIverymuchloveandbelievein.
Andfinally,averyspecialthankyoutoCraigAndersonfortakingachanceonmeattheverybeginningandopeningthedoorstomydreams.
AbouttheAuthors
PETERJ.D’ADAMO
Asecond-generationnaturopathicdoctor,Dr.D’Adamohasbeenpracticingnaturopathicmedicineformorethanthirtyyears.Bestknownforhisresearchonhumanbloodgroupsandnutrition,Dr.D’Adamoisalsoawell-respectedresearcherinthefieldofnaturalproductsandaDistinguishedProfessorofClinicalSciencesattheUniversityofBridgeport.HeisthefounderanddirectoroftheCenterofExcellenceinGenerativeMedicine,aclinical,academicandresearchinstitute,whichalsohouseshisprivateclinicalpracticelocatedinabeautifullyrestoredVictorianhouseonthecampusoftheUniversityofBridgeportoverlookingtheLongIslandSound.Dr.D’Adamoistherecipientofthe1990AANPPhysicianoftheYearAwardforhisroleinthecreationoftheJournalofNaturopathicMedicine.Dr.D’Adamo’sseriesofbooksareNewYorkTimesBestsellersandBook-of-the-Month-Clubselections.Hewasnamedthe“MostIntriguingHealthAuthorof1999,”andhisfirstbook,EatRight4YourType,wasvotedoneofthe“TenMostInfluentialHealthBooksofAllTime”bymediaindustryanalysts.PublishersWeeklycalledhisthirdbook,LiveRight4YourType,“Acomprehensiveandfascinatingtheorythathasbeenmeticulouslyresearched.”Hisbookshavebeentranslatedintosixty-fivelanguages,andthereareover7millioncopiesofhisbooksworldwide.
KRISTINO’CONNOR
KristinO’Connorhasmadeitherlife’sworktocreatefoodthatisirresistiblytastyandhealthy,acombinationshehopeswillinspirepeopletolovegoodhealthyfoodandencouragethemtomakeitalifelonghabit.Indoingso,shecreatedNourishThis.com—awebsitewithrecipes,articles,andtipsoneatingwellandlivinggreen;volunteersforHealthyChild,HealthyWorld—anonprofitthateducatesparentsaboutnutritionalandenvironmentalissuesaffectingtheirchildren;andpresentedatTheKidsFoodFestivalinBryantPark,NewYorkCity.ShehasworkedforaFoodNetworkandCookingChannelproductioncompanyasanassociateproduceronmanyoftheirshows,wasanabove-the-linecateringchefforaleadactoronamajormotionpicture,andisnowworkingasaprivatecelebritychef.Kristincontinuestovolunteerfornonprofitorganizationsthatpromoteahealthydietandenvironmentandhopestocontinuehercareerasacookbookauthorinthefuture.
*SeeBlackstrap-CherryRiceGranolaNSrecipe(page25).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page235).
*SeeNavyBeanHummusNS(page157).
*SeeBasicBreadCrumbsNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeRoasted-EggplantGreekSaladNSrecipe(page56).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeBasicBreadCrumbsNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeBasicBreadCrumbsNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeTurkeyStockNSrecipe(page210).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeBasicBreadCrumbsNSrecipe(page211).
*SeeTurkeyStockNSrecipe(page210).
*SeeBasicBreadCrumbsNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeForbiddenBlackRiceRisottoNS(page147).
*SeeBasicBreadCrumbsNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeBeefStockNSrecipe(page212).
*SeeBeefStockNSrecipe(page212).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeBasicBreadCrumbsNSrecipe(page211).
*SeeBasicBreadCrumbsNSrecipe(page211).
*SeeBeefStockNSrecipe(page212).
*SeeVegetableStockNSrecipe(page211).
*SeeBeefStockNSrecipe(page212).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeCreamyRicePolentaNSrecipe(page152).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeVegetableStockNSrecipe(page211).
*SeeFlaxCrackersNSrecipe(page159).
*SeeBasicBreadCrumbsNSrecipe(page211).
*SeeChocolateSyrupNSrecipe(page209).
*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page235).
*InformationaboutpurchasingCarobExtract™canbefoundinAppendixII:Products(page235).
*InformationaboutpurchasingProteinBlend™Powder—TypeBcanbefoundinAppendixII:Products(page235).
*InformationaboutpurchasingProteinBlend™Powder—TypeBcanbefoundinAppendixII:Products(page235).
*InformationaboutpurchasingProteinBlend™Powder—TypeBcanbefoundinAppendixII:Products(page235).
*SeeChocolateSyrupNSrecipe(page209).
*InformationonProberry3™liquidcanbefoundinAppendixII:Products(page236).
*DirtyDozenandCleanFifteentakenfromtheEnvironmentalWorkingGroupwebsite,www.ewg.org.