RECIPES
Bone Broth
Reasons to Eat Bone Broth
There are many reasons for incorporating good-old-fashioned bone broth into your diet. The following health benefits attest to its status as "good medicine."
Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion.
Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection.
Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage.
Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis (whole-body inflammation). Glycine also has calming effects, which may help you sleep better.
Promotes strong, healthy bones: Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation.
Promotes healthy hair and nail growth, thanks to the gelatin in the broth.
For more information on the benefits of bone broth, see link below:
http://articles.mercola.com/sites/articles/archive/2014/10/05/bone-broth-recipe.aspx
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Bone Broth Recipe
Ingredients:
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3-4 pounds beef marrow and knuckle bones
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2 pounds meaty bones such as short ribs
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½ cup raw apple cider vinegar
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4 quarts filtered water
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3 celery stalks, halved
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3 carrots, halved
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3 onions, quartered
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Handful of fresh parsley
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Sea salt
Method:
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Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
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Add more water if needed to cover the bones.
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Add the vegetables bring to a boil and skim the scum from the top and discard.
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Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
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During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
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Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
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Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.
From the Heal Your Gut Cookbook, Boynton & Brackett
Special Sauce
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1/4 cup honey
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1/2 cup water
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2 tablespoons soy sauce
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2 tablespoons rice wine vinegar
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2 tablespoons ketchup
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1 tablespoon lemon juice
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1/8 teaspoon sesame oil
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1 tablespoon hot mustard
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2 teaspoons water
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1 -2 teaspoon garlic and red chile paste
Stir Fry Sauce
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2 tablespoons soy sauce
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2 tablespoons honey
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1/2 teaspoon rice wine vinegar
Directions
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Make the special sauce by dissolving the honey in water in a small bowl.
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Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil
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Mix well and refrigerate this sauce until you're ready to serve.
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Combine the hot water with the hot mustard and set this aside as well.
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Eventually add your desired measurement of mustard and garlic chili sauce to the special sauce mixture to pour over the wraps.
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Bring oil to high heat in a wok or large frying pan.
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Saute chicken breasts for 4 to 5 minutes per side or done.
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Remove chicken from the pan and cool.
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Keep oil in the pan, keep hot.
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As chicken cools mince water chestnuts and mushrooms to about the size of small peas.
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Prepare the stir fry sauce by mixing the soy sauce, honey, and rice vinegar together in a small bowl.
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When chicken is cool, mince it as the mushrooms and water chestnuts are.
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With the pan still on high heat, add another Tbsp of vegetable oil.
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Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
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Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups".
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Top with"Special Sauce".
Recipe credit: from Todd Wilbur and Top Secret Recipes
Banana Pancakes
Mash ripe banana well, add in whisk eggs.
Warm non stick or cast iron pan to medium, spray with oil. Cook silver dollar size pancakes 30 seconds on each side and serve.
(We use a small amount of maple syrup or agave on our pancakes).
​
​
Vegetable Frittata
Great to make ahead of time for the week's breakfast. A frittata is basically a crustless quiche. Any veggie goes with this.
​
Ingredients
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6 eggs
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1 cup of milk
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1 cup of cheese (cheddar or feta)
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4 cups of vegetables (any of the following: mushrooms, peppers, onions, broccoli, kale, spinach, garlic.
Parsley to garnish and thinly sliced tomatoes to lay on top.
​
Preheat oven to 350F. Oil an 8 X 8 pan.
Saute your onions, garlic, pepper and whatever vegetables you choose until soft.
Whisk the eggs and milk and together. Add the vegetables to this, mix together and add it to pan. Sprinkle the cheese on top and cook for 20 minutes. If you can put a fork through it and it comes out clean, it's done. Otherwise give it another five minutes.
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Nori Wraps with Spicy Sauce
Wraps:
1/2 head red cabbage
1 carrot
1 small zucchini
1/2 cucumber
2 kale leaves
1 avocado
3-4 nori sheets and/or rice paper sheets OR rice paper OR soy wrappers
Sauce:
1 tablespoon tahini
Chili powder, to taste
1 tablespoon miso
2 dates
Juice from 1/2 lemon
1 small garlic clove
Water, as needed to make it creamy and smooth
Directions
Make the sauce by blending all the ingredients together until smooth. Now make your wraps: shred the veggies thinly on a mandolin, but chop the cucumber by hand. Tear up the kale leaves and slice the avocado. Lay your desired fillings on one side of your nori sheet, and on the opposite side spread a little sauce to seal together the ends when you roll it up. Roll everything up tight and set aside. If you're using rice paper, dip the paper in hot water until it's pliable, then place everything you want in the middle. Wrap up like a burrito. Dip your wraps in your sauce and enjoy!
Chicken Lettuce Wraps
4 large romaine lettuce leaves, (washed and patted dry)
4 slices of Natural Selections roasted chicken (or you can use slices of rotisserie or baked chicken)
cucumber slices
1/2 an avocado, sliced or mashed
1/4 cup of alfalfa sprouts
1/4 of a red bell pepper, sliced thin (or 1 carrot cut into matchsticks)
prepared mustard, to taste
Directions
Put a slice of roasted chicken on each lettuce leaf. Spread mustard on top. Add avocado, cucumber slices, red pepper slices or carrots and a pinch of alfalfa sprouts to each leaf. Wrap and enjoy.
Veggie Omelette
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1 diced onion
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1 clove crushed garlic
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1/2 cup fresh mushrooms (sliced)
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1/4 cup green bell pepper (diced)
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1 tomato (diced)
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1 cup fresh spinach
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5 eggs
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1/2 cup plain rice milk
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sea salt
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pepper
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1 tbsp olive oil
In a medium nonstick saucepan over medium heat, cook and stir the onion, garlic, mushrooms, pepper and tomato until tender, about 5 minutes Mix in spinach and cook till wilted. Remove from heat, and set aside.
In a medium bowl, beat together eggs and plain rice milk (or water). Season with salt and pepper.
Heat the olive oil in a skillet over medium heat. Pour in the egg mixture, and cook 5 minutes, or until firm. Top with the vegetable mixture. Fold eggs over filling, and serve warm.
Sandy's Salad Dressing
Juice of 1 lemon
4 Tablespoons of Olive Oil
Sea Salt and Pepper to taste
Shake to mix
​
You'll never get sick of this!
If you want to get fancy, add a big pinch of garlic powder or a tsp of Balsamic vinegar.
Adding parsley or fresh basic really changes your salad. I keep toasted almonds for garnish as well.
Chickpea Salad
Prep Time: 10 mins Servings: 3-4
This is my go to in a pinch. Good for a few lunches.
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Ingredients
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1 can of organic chickpeas
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1 cucumber chopped smaill
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1 red pepper chopped small
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1/2 onion chopped small
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Optional: chopped chives, parsley, basil, avocado
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Dressing
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3 tablespoons olive oil
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Juice of 1 lemon
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Sea salt and pepper to taste
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Pecan Pie Bars (Raw)
​These are my absolute favourite, worth the effort!
For the Crust:
1 cup Medjool dates, pitted
1 cup raw pecans
1 cup unsweetened shredded coconut
1 tablespoon coconut oil
½ teaspoon sea salt
For the Filling:
1 cup Medjool dates, pitted
2 tablespoons pure maple syrup
2 tablespoons coconut oil
1 cup raw pecans
¼ cup water, or more as needed for blending
¼ teaspoon fine sea salt
For topping: 1 cup of additional pecans
Optional: 1½ cups dark chocolate chips, divided for filling/topping
Instructions
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Line an 8" x 8" baking dish with plastic wrap, for easy removal of the bars.
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In a large food processor, combine the crust ingredients and blend until a sticky dough is formed. Press the crust into the lined baking sheet, using your hands or a spatula to smooth it out. *For dark chocolate pecan pie bars, melt 1 cup of dark chocolate chips and pour the melted chocolate over the crust, using a spatula to spread evenly.
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Place the crust in the freezer to set, while you prepare the filling.
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For the filling, combine all of the ingredients in a high-speed blender, or food processor, and blend until thoroughly combined. You may need to stop and scrape down the sides, or use a tamper, to keep everything blending smoothly. Adjust sweetness to taste, if necessary.
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Remove the crust from the freezer, and pour in the filling, using a spatula to smooth the top. Sprinkle the additional cup of raw pecans over the top, and gently press them into the filling for easy serving. Drizzle an additional ½ cup of melted dark chocolate chips over the top, if desired.
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Return the bars to the freezer, and allow them to set for at least 6 hours, or overnight, before cutting and serving.
Recipe credit: www.detoxinista.com
Banana Coconut Cookies (2 ingredients)
1 large ripe banana
¾ cup shredded unsweetened coconut
Instructions
Preheat oven to 350 F.
In a food processor blend both ingredients for about a minute, stopping 3 or 4 times to scrape down the sides.
Grease a baking sheet with coconut oil.
Shape 6-8 cookies into flat rounds and place them onto the baking sheet.
Bake for about 25 minutes or until golden.
Note:
For variation you can try adding dark chocolate chips, macadamia or cashew butter, cocoa powder, dried pineapple bits and more.
Overall a great snack or quick breakfast!
Recipe credit: www.grokgrub.com
Special Sauce
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1/4 cup honey
-
1/2 cup water
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2 tablespoons soy sauce
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2 tablespoons rice wine vinegar
-
2 tablespoons ketchup
-
1 tablespoon lemon juice
-
1/8 teaspoon sesame oil
-
1 tablespoon hot mustard
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2 teaspoons water
-
1 -2 teaspoon garlic and red chile paste
Stir Fry Sauce
-
2 tablespoons soy sauce
-
2 tablespoons honey
-
1/2 teaspoon rice wine vinegar
Directions
-
Make the special sauce by dissolving the honey in water in a small bowl.
-
Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil
-
Mix well and refrigerate this sauce until you're ready to serve.
-
Combine the hot water with the hot mustard and set this aside as well.
-
Eventually add your desired measurement of mustard and garlic chili sauce to the special sauce mixture to pour over the wraps.
-
Bring oil to high heat in a wok or large frying pan.
-
Saute chicken breasts for 4 to 5 minutes per side or done.
-
Remove chicken from the pan and cool.
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Keep oil in the pan, keep hot.
-
As chicken cools mince water chestnuts and mushrooms to about the size of small peas.
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Prepare the stir fry sauce by mixing the soy sauce, honey, and rice vinegar together in a small bowl.
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When chicken is cool, mince it as the mushrooms and water chestnuts are.
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With the pan still on high heat, add another Tbsp of vegetable oil.
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Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
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Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups".
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Top with"Special Sauce".
Recipe credit: from Todd Wilbur and Top Secret Recipes
Banana Bread - Grain Free
8 very ripe bananas, Mashed
1 cup coconut oil
8 organic eggs
2 tsp vanilla
3 tsp cinnamon
1 cup coconut flour, this is a must!
2 tsp baking soda
½ tsp sea salt
1 cup organic dark chocolate chips
(you can add nuts as well if you like)
Method:
Preheat your oven to 350F.
Add all the ingredients into a bowl, and mix until well combined.
Pour the ingredients into 2 lightly greased pans, I use coconut oil to grease the pans, but you can use butter or sunflower oil as well.
Bake for around 45-60 minutes or until the center is set, and the top is golden. Enjoy!
Receipt credit: www.organichealth.com
Lamb, Cabbage and Sweet Potato Skillet
Ingredients
1 pound ground lamb
1-2 cloves garlic, peeled and minced
1 onion, diced
1/2 head cabbage, cored and shredded
2 sweet potatoes, peeled and diced
1 tsp Herb de Provence seasoning blend
Sea salt and pepper to taste
Instructions
In a large skillet, thoroughly cook the ground lamb and drain the fat.
To the skillet, add the garlic, onion, cabbage, sweet potatoes and Herb de Provence. Cover and cook on med-high heat for approximately 25 minutes, stirring occasionally, until the sweet potatoes and cabbage are cooked. Remove from heat. Add sea salt and black pepper to taste before serving.
Salmon Avocado on Rice Cake
Super fast lunch or snack
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1 can of Wild Salmon or Tuna
1 Avocado
Juice of 1/2 lemon
Salt and pepper to taste
Capers for added flavour
(Tastes way better than it looks!)
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Sandy's Sweet Potato Soup
3 large carrots, peeled and chopped
1 medium yellow onion, chopped
3 stalks of celery, chopped
2 cups of kale leaves, torn or cut up into bit size pieces
3 large sweet potatoes, peeled and diced
2 large white potatoes, peeled and diced
1 cup dry brown lentils
5 cups chicken or vegetable broth
1 Tbs olive oil or butter
1 tsp cumin
½ tsp turmeric (optional)
Sea salt to taste
Pepper to taste
Directions
Rinse the brown lentils with cool water in a strainer then add them to a large soup pot with four cups of chicken or vegetable broth. Bring the broth with lentils to a boil, then reduce the heat to low and simmer with lid on for half an hour.
After half an hour add the chopped white and sweet potatoes to the pot and continue cooking on medium-low heat with the lid on for another 20 minutes.
Meanwhile, in a skillet, sauté the carrots, onion, celery and kale with the cumin, turmeric, sea salt and pepper in a tablespoon of olive oil or butter for 5-8 minutes, or until the onion is translucent.
Add the sautéed vegetable mixture to the soup and continue simmering for a half hour more, or until the carrots and potatoes are soft.
Potato Leek Soup
2 Tbs extra virgin olive oil
1 Tbs butter
2 large or 3 medium leeks (dark green parts removed), sliced crosswise (to yield 2 cups), washed and dried
1 small onion, diced
1 tsp sea salt; add more to taste
1 sprig fresh thyme
1/2 bay leaf
small pinch cayenne
4 cloves garlic, thinly sliced
12 oz. Yukon Gold or other medium starch potatoes, peeled and diced (to yield 2 cups)
4 cups chicken broth
2 Tbs minced fresh flat-leaf parsley
fresh ground black pepper to taste
Directions
In a heavy-based pot, heat the olive oil and butter until hot. Add the leeks, onions and sea salt and then turn the heat to medium low. Add the thyme and bay leaf.
Cook slowly, stirring occasionally, until the vegetables are slightly softened, 10 to 15 minutes.
Add the cayenne and garlic. Cook, stirring for 1 minute, then
add the potatoes and chicken broth. Increase the heat and bring to a boil. Reduce the heat to a bare simmer, cover and cook until the potatoes are tender, about 15 minutes. Discard the thyme sprig and bay leaf.
Transfer 1 cup of the soup to a blender to puree and then return the puree to the pot. Garnish with parsley and black pepper.
LEMON CHICKEN SOUP
1 tbsp olive oil
1 leek trimmed, halved lengthwise and thinly sliced
1 rib celery, thinly sliced
2 carrots, sliced in thin coins (you can add diced potatoes)
2 large cloves garlic, thinly sliced
1/2 Pre-roasted chicken
5 cups chicken broth
1 cup cooked chickpeas
3 cups loosely packed baby spinach
1/3 cup fresh lemon juice
Directions
In a large soup pot over medium, heat oil. Add leek and celery until softened, about 5 minutes. Stir in garlic, cook for 2 minutes.
Add broth and carrots (and potatoes), bring to a boil and reduce heat and simmer until carrots are almost cooked through. Add the chicken and chickpeas, cook until carrots are done. Add the spinach and lemon juice at the end. Spinach taken a minute to cool. chicken near the end.
Easy Breakfast Buddha Bowls
Savoury Breakfast Bowl
-cooked quinoa
-cooked spinach or other greens
-sliced avocado
-egg: boiled, poached scrambled or fried
Mexican Breakfast Bowl
-black beans
-sliced tomatoes
-avocado
-cilantro
-corn or quinoa
-egg: boiled, poached, scrambled or fried egg
​-salsa (optional)
Chia Berry Breakfast Bowl
Chia seed pudding (see recipe below)
Low glycemic fruits like blueberries, strawberries, blackberries, green apple
Shredded unsweetened coconut
Chia Seed Pudding
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1/2 cup almond milk or any plant based milk of choice
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2 tbsp chia seeds
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1-2 tsp of honey
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1 tsp vanilla extract
Instructions:
Add almond milk, chia seeds, honey and vanilla to a blender and mix for about 20 seconds. Let it sit for about 3-5 minutes and then come back and blend again for another 20 seconds. Pour into glass jar and seal with a lid. Keep in the fridge until ready to eat. (up to 5 days).
Quinoa Berry Breakfast Bowl
-cooked quinoa or chia seed pudding
strawberries, blueberries, raspberries
-walnuts or almonds
-sunflower or pumpkin seeds
-cinnamon
-shredded coconut (optional)
Burrito Bowl with Sweet Potato "Rice"
For the bowl:
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1 teaspoon extra virgin olive oil
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1/2 red onion , chopped
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1 bell pepper , chopped
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1 clove garlic , minced
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1 (1.5 pound) sweet potato, peeled and cut into 1-inch cubes
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1 teaspoon salt
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1 teaspoon chili powder
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3/4 teaspoon ground cumin
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1 1/2 cups cooked black beans , or 1 can drained and rinsed
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​
Optional Toppings:
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Freshly chopped tomatoes
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Diced red onion
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Fresh cilantro
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Sliced avocado
Instructions
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Heat the oil in a large deep skillet or Dutch oven over medium heat. Sauté the onion, pepper, and garlic until they start to soften, about 5 minutes.
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While the veggies are cooking, process the sweet potato chunks in a food processor to create a rice-like texture. Add the rice sweet potato to the pan, along with the salt, chili powder, cumin, beans, and a splash of water to help prevent sticking. Cover the pan with a lid and let the vegetables cook until the sweet potato rice is tender, about 8 minutes.
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Adjust any seasoning to taste, then serve warm, topped with freshly chopped tomatoes, onion, cilantro, and sliced avocado as desired. Any leftovers can be stored in an airtight container in the fridge for up to 3 days.
Recipe credit: www.detoxinista.com
Beef Cabbage Stew
1 lb extra lean ground beef
3 cloves garlic, chopped
1 medium yellow onion
1 cup diced mushrooms
1 large carrot, diced
2 stalks celery, chopped
1 tsp paprika
2 tbs fresh parsley or 1 tsp dried parsley
Sea salt & pepper to taste
1 tbsp brown sugar
1 14 oz.can diced tomatoes
4 cups organic chicken stock, plus extra water if needed
2-3 large potatoes, diced
1/2 head green cabbage, chopped
1 cup cooked kidney beans
1 cup cooked chick peas
Directions
Brown ground beef in a pan and drain the fat off. Add to ground beef the garlic, onion, mushrooms, carrots, celery, paprika, parsley, salt and pepper. Cook on medium till vegetables have softened a bit.
In a large pot, add the beef-vegetable mixture. Pour the diced tomatoes, brown sugar, chicken stock, potatoes and cabbage.
Bring to boil, then reduce and simmer on low. Add kidney beans and chick peas and continue to simmer on low for 1 hour or till the cabbage and potatoes are soft.
Raw Chocolate Brownies
1 Cup Raw Pecans or Walnuts
1/2 Cup Raw Almonds
1-1.5 Cups Pitted Dates
1/2 Cup Almond Butter
4-6 Tbsp Cocoa Powder
1/4 tsp Sea Salt
3 Tbsp Unsweetened Shredded Coconut
To taste: Add Maple Syrup
Instructions
Place pecans & almonds in food processor. Process until finely ground. Add dates, almond butter & cocoa powder. Process until completely mixed. Firmly press mixture into 8 x 8 inch pan. Sprinkle with shredded coconut.
4. Refrigerate for about an hour till firm, then slice into squares.
*Keep covered in fridge for up to a week.
Special Sauce
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1/4 cup honey
-
1/2 cup water
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2 tablespoons soy sauce
-
2 tablespoons rice wine vinegar
-
2 tablespoons ketchup
-
1 tablespoon lemon juice
-
1/8 teaspoon sesame oil
-
1 tablespoon hot mustard
-
2 teaspoons water
-
1 -2 teaspoon garlic and red chile paste
Stir Fry Sauce
-
2 tablespoons soy sauce
-
2 tablespoons honey
-
1/2 teaspoon rice wine vinegar
Directions
-
Make the special sauce by dissolving the honey in water in a small bowl.
-
Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil
-
Mix well and refrigerate this sauce until you're ready to serve.
-
Combine the hot water with the hot mustard and set this aside as well.
-
Eventually add your desired measurement of mustard and garlic chili sauce to the special sauce mixture to pour over the wraps.
-
Bring oil to high heat in a wok or large frying pan.
-
Saute chicken breasts for 4 to 5 minutes per side or done.
-
Remove chicken from the pan and cool.
-
Keep oil in the pan, keep hot.
-
As chicken cools mince water chestnuts and mushrooms to about the size of small peas.
-
Prepare the stir fry sauce by mixing the soy sauce, honey, and rice vinegar together in a small bowl.
-
When chicken is cool, mince it as the mushrooms and water chestnuts are.
-
With the pan still on high heat, add another Tbsp of vegetable oil.
-
Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
-
Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups".
-
Top with"Special Sauce".
Recipe credit: from Todd Wilbur and Top Secret Recipes
Asian Chicken Lettuce Wraps
Transform Chicken Soup Into 3 Exotic Meals
Basic Chicken Soup Recipe (serves 8)
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2 whole chickens, each cut into
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8 pieces (or 16 pieces of whatever chicken parts you like)
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8 medium carrots, peeled and cut into 2” lengths
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6 celery stalks, cut into 2” lengths
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2 large yellow onions, cut into eighths
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5 bay leaves
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5 sprigs flat-leaf parsley
In a large pot, combine chicken, carrots, celery, onions, bay leaves and parsley with 16 cups of water. Place over high heat, uncovered, and after it comes to a boil, reduce to a simmer. Cook 1 hour, occasionally skimming the foam off the top. Remove the bay leaves and parsley, and serve from the pot, alongside whatever toppings you choose.
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Topping Shopping Lists
Vietnamese
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10 dried chiles
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1 bunch each fresh Thai basil or regular basil, cilantro and mint, rinsed
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1 package rice noodles, cooked
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4 limes, cut into wedges
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4 oz. bean sprouts
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1 pineapple, peeled, cored and chopped
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1 bottle fish sauce, Add to taste preference
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1 bunch scallions, rinsed and sliced
Moroccan
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1 package quinoa, cooked
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4 oz. dried currants
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zest of 3 oranges
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2 cans chickpeas, drained
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1 bunch fresh mint, rinsed
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1 tube or container Harissa (hot chilli pepper paste) Add to taste preference
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1 bottle cumin seeds, ground
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4 oz. sliced almonds
Mexican
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2 avocados, chopped
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4 limes, cut into wedges
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5 jalapeños, sliced
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1 bunch fresh cilantro, rinsed
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3 cups fresh corn kernels, or 2 cans, drained
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4 plum tomatoes, chopped
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sour cream (optional)
Recipe credit: https://ca.shine.yahoo.com/transform-chicken-soup-into-3-exotic-meals-171217939.html
Special Sauce
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1/4 cup honey
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1/2 cup water
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2 tablespoons soy sauce
-
2 tablespoons rice wine vinegar
-
2 tablespoons ketchup
-
1 tablespoon lemon juice
-
1/8 teaspoon sesame oil
-
1 tablespoon hot mustard
-
2 teaspoons water
-
1 -2 teaspoon garlic and red chile paste
Stir Fry Sauce
-
2 tablespoons soy sauce
-
2 tablespoons honey
-
1/2 teaspoon rice wine vinegar
Directions
-
Make the special sauce by dissolving the honey in water in a small bowl.
-
Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil
-
Mix well and refrigerate this sauce until you're ready to serve.
-
Combine the hot water with the hot mustard and set this aside as well.
-
Eventually add your desired measurement of mustard and garlic chili sauce to the special sauce mixture to pour over the wraps.
-
Bring oil to high heat in a wok or large frying pan.
-
Saute chicken breasts for 4 to 5 minutes per side or done.
-
Remove chicken from the pan and cool.
-
Keep oil in the pan, keep hot.
-
As chicken cools mince water chestnuts and mushrooms to about the size of small peas.
-
Prepare the stir fry sauce by mixing the soy sauce, honey, and rice vinegar together in a small bowl.
-
When chicken is cool, mince it as the mushrooms and water chestnuts are.
-
With the pan still on high heat, add another Tbsp of vegetable oil.
-
Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
-
Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups".
-
Top with"Special Sauce".
Recipe credit: from Todd Wilbur and Top Secret Recipes
Mediterranean Lamb Meat Balls
Ingredients
4 cloves garlic, minced
1 tsp sea salt
1 pound ground lamb
3 tablespoons grated onion
3 tablespoons chopped fresh parsley
1 tablespoon ground coriander
1 teaspoon ground cumin
½ tablespoon ground cinnamon
½ teaspoon ground allspice
¼ tsp cayenne pepper
¼ tsp ground ginger
¼ tsp ground black pepper
Directions
Mash the garlic into a paste with the salt using a mortar and pestle or the flat side of a chef's knife on your cutting board. Mix the garlic into the lamb along with the onion, parsley, coriander, cumin, cinnamon, allspice, cayenne pepper, ginger, and pepper in a mixing bowl until well blended. Form the mixture into 28 balls. Place the meatballs onto a baking sheet.
Place in meatball in a preheated 375 F oven, on the middle rack for about 20 minutes or until the meatballs are no longer pink in the middle. These lamb meatballs are great with hummus and a green salad and is good served with quinoa, rice or roasted potatoes.
Mexican Black Bean Bowl
Ingredients
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1 cup quinoa (or brown rice)
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1 tbsp olive oil
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1/4 cup minced onion
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1 clove garlic, minced
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2 cans (15 oz each) black beans, rinsed and drained
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4 tbs fresh lime juice
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1/4 cup chopped fresh cilantro
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1 cup shredded lettuce
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1/4 tsp chili powder
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pinch of cayenne pepper
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1/4 cup fresh lime juice
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Sea salt
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½ cup organic corn (optional)
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1 avocado, peeled and diced
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½ cup diced seeded tomatoes
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Hot sauce or salsa (optional)
Directions
Cook 1 cup quinoa or brown rice according to package directions. While quinoa or rice is cooking, heat 1 tbsp of olive oil in a saucepan over medium heat. Pour minced onion into the saucepan and saute for a few minutes till it softens and begins to turn brown. Add the minced garlic to the pot and let it saute for 1-2 minutes longer till aromatic.
Add the black beans to the pot of onions along with 1/2 cup water, 2 tbsp of chopped fresh cilantro, chili powder and cayenne pepper. Bring the beans to a boil, then reduce heat to medium low. Let the beans simmer for 15 minutes till the liquid is mostly evaporated. Stir in 2 tbsp of fresh lime juice. Season with sea salt to taste.
When the quinoa or rice is fully cooked, remove from heat and fluff with a fork. Use the fork to mix in 2 tbsp of chopped cilantro and 2 tbsp fresh lime juice. Season with sea salt to taste.
Divide the cilantro lime quinoa/rice between four serving bowls. Top each portion of quinoa with 1/4 cup of shredded lettuce. Top each portion of lettuce with simmered black beans. Top the black beans with corn, tomatoes, avocado, hot sauce or salsa.
Rainbow Raw Pad Thai
Ingredients
1 medium zucchini, julienned or spiraled
2 large carrots, julienned
1 red pepper, thinly sliced
1 cup thinly sliced red cabbage
3/4 cup frozen edamame, thawed (or try tofu)
3 green onions, thinly sliced
1 tablespoon hemp seeds
1 teaspoon sesame seeds
For the dressing
1 garlic clove, minced
1/4 cup raw almond butter (or try peanut butter)
2 tablespoons fresh lime juice
2 tablespoons tamari sauce
2 tablespoons water
2.5 teaspoons pure maple syrup (or other sweetener)
1/2 tablespoon toasted sesame oil
1 teaspoon freshly grated ginger
1. Prep vegetables. Add the zucchini, carrots, pepper, and cabbage into one or two large bowls. Toss with hands to combine.
2. Prepare the dressing by processing all dressing ingredients in a mini processor (or simply whisk by hand). The dressing may seem a bit thin at first, but it thickens as it sits.
3. Top bowls with edamame (or tofu), green onion, hemp seeds, and sesame seeds. Pour on dressing and enjoy!
Recipe credit: www.ohsheglows.com
Vegan Chili
Hearty, satisfying, and veggie-packed, this. I recommend pairing it with a big scoop of Cashew Sour Cream for the ultimate chili experience.
30 Minutes Cook time
Ingredients:
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1 1/2 tablespoons extra-virgin olive oil
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2 cups (280 g) diced sweet onion (about 1 medium/large)
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2 tablespoons minced garlic (about 4 large cloves)
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2 medium jalapeños (80 g), seeded (if desired) and finely chopped
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1 cup (115 g) finely chopped celery (about 2 large stalks)*
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1 large red bell pepper, seeded and diced**
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1 (28-oz/796 mL) can diced tomatoes, with juices
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1 cup (250 mL) low-sodium vegetable broth
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6 tablespoons (90 mL) tomato paste
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1 (15-oz/398 mL) can kidney beans, drained and rinsed
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1 (15-oz/398 mL) can pinto or navy beans, drained and rinsed
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2 tablespoons chili powder
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2 teaspoons ground cumin
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1 teaspoon dried oregano
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1/2 to 3/4 teaspoon fine grain sea salt, to taste
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1/4 teaspoon ground cayenne pepper (optional)
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1 teaspoon hot sauce (optional)
Toppings:
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Chopped green onions
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Fresh cilantro, chopped
Directions:
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In a large pot, sauté the onion and the garlic in the oil over medium heat until soft and translucent, about 5 minutes. Season with a pinch of salt and stir.
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Add the jalapeños, celery, and bell pepper and sauté for another 5 to 7 minutes or so, until softened.
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Now add the can of diced tomatoes (with the juice), broth, and tomato paste. Stir to combine. Increase heat to medium-high.
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Add the drained and rinsed beans, along with the chili powder, cumin, oregano, and salt. Simmer the mixture, uncovered, until thickened, about 10 to 15 minutes.
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Add the cayenne and hot sauce to taste, if using. Taste and season with additional salt if desired.
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Serve with Cashew Sour Cream, chopped green onion, and cilantro leaves, if desired.
Recipe credit: www.ohsheglows.com
Beans and Rice - 4 Delicious Variations
Indian Beans and Rice
You’ll need chickpeas as the beans in the basic recipe, as well as:
1 tbsp curry powder
1/2 tsp cinnamon
1 can diced tomatoes
1 thumb sized piece of ginger, minced
1 tsp chopped green chilies
1/4 cup chopped fresh cilantro
Stir the curry powder and cinnamon into the chickpea and onion mixture. Fry for a minute, then add the ginger and tomatoes and their juices. Cook on medium-high heat for 5 minutes, until the tomatoes no longer taste raw. Stir the cilantro into the rice. Add salt and pepper to taste.
Mediterranean Beans and Rice
You’ll need Great Northern White Beans in the basic recipe, as well as:
2 stalks chopped celery
2 oz. chopped black olives
juice of 1 lemon
1/3 cup fresh chopped parsley
2 tsp dry dill weed
Add the celery and olives to the bean and onion mixture and fry for a few minutes to soften. Stir in the lemon juice and parsley and heat through. Stir the dill into the rice. Add salt and pepper to taste and a can of chopped artichoke hearts.
Southern Beans and Rice
You’ll need Black-Eyed Peas as the beans in the basic recipe, as well as:
2 cups chopped kale
2 tsp cider vinegar
2 tsp Worcestershire sauce
1/2 cup organic frozen corn, thawed
1 tsp Old Bay seasoning
Fry the kale with the bean and onion mixture for a few minutes until wilted. Add the cider vinegar, Worcestershire sauce, and corn, heat through. Add salt and pepper to taste. Try stirring in some chopped yellow squash from the garden.
Mexican Beans and Rice
You’ll need Pinto Beans in the basic recipe, as well as:
2 tsp cumin
1 tsp chili powder
1 can diced tomatoes with green chilies, drained
juice of 1/2 a lime
1/4 cup fresh chopped cilantro
Stir the cumin and chili powder into the bean and onion mixture and fry for a minute to coat. Add the can of tomatoes and lime juice. Cook on medium-high heat for 5 minutes, until the tomatoes no longer taste raw. Stir the cilantro into the rice. Add salt and pepper to taste. Serve with a side of sliced avocado and warm corn tortillas.
Recipe Credit: www.nomeatathlete.com
Quiche with Potato Crust
Ingredients
3 tbsp olive oil or sunflower oil
3 cups coarsely shredded potato
1/4 cup chopped onion
1 cup vegetable of choice (chopped broccoli, cauliflower, spinach, mushrooms)
1 cup plain rice milk
4 eggs
1/2 tsp sea salt
1/8 tsp pepper
Directions
Mix first two ingredients in a 9 inch pie pan and press evenly into a pie crust shape. Bake at 425 degrees for 15 minutes until just beginning to brown. Remove from oven. Layer on onion and vegetables (onion and vegetables may be sauteed together prior) In a bowl beat together rice milk, eggs, salt and pepper. Pour egg mixture over other ingredients. Return to oven and bake at 425 about 30 minutes or until lightly browned. Allow to cool for before cutting into wedges.
