Wednesday, June 27, 2012

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Thursday, April 5, 2012

Spring Cookbook 2012

Breakfast

Jessica’s Zucchini Bread
Try this kid friendly treat!

· 2 cups shredded zucchini

· 1/4 cup honey

· 1 egg

· 1/4 cup butter

· 1/4 cup apple sauce

· 1 1/2 cups all-purpose flour

· 1/2 teaspoon baking soda

· 1/4 teaspoon baking powder

· 1 teaspoon ground cinnamon

· 2 teaspoons lemon zest

· 2 Tbsp. lemon juice

Preheat oven to 325 degrees F. Grease an 8x4 inch loaf pan.

In a bowl, beat together the sugar, honey, egg, apple sauce and oil. Add zucchini, lemon zest and juice In a separate bowl, sift together the flour, baking soda, baking powder and cinnamon. Stir the flour mixture into the zucchini mixture just until blended. Pour the batter into the prepared pan.

Bake 45 minutes in the preheated oven, until a knife inserted in the center comes out clean. Remove from heat, and cool about 10 minutes before turning out onto a wire rack to cool completely.

You can also use this recipe for muffins!


Sauces/Toppings & Snacks

Pumpkin Sunflower Snack Mix

· Raw pumpkin seeds

· Raw sunflower seeds

· Sprinkling of Maine Sea Seasoning

· Black pepper

· Garlic powder

· EVOO

Combine ingredients in plastic bag and shake until seeds are well coated. Roast at 175 for 15-20 minutes.

Amy's Sunflower Butter Salad Dressing

· 1 large garlic clove

· 1-2 tbsp. sunflower butter

· 2 tbsp. apple cider vinegar

· 1-2 tsp. honey

· Salt & pepper to taste

Whisk 1 large garlic clove crushed into 3 tbsp. EVO, 1-2 tbsp. sunflower butter, 2 tbsp. apple cider vinegar, 1-2 tsp. honey and salt & pepper to taste.

Jennifer’s Flax Treats

Great with hot cereal, or as a sweet snack.

· 1 cup flax seeds (about 6 ounces)

· 3 tablespoons packed light brown sugar

· 3 tablespoons honey

· Pinch of ground cinnamon and/or ground ginger (optional)

Soak flax overnight in ½ cup water.

Spread flax in a thin layer on a baking sheet and bake at 275, turning several times to dry out (about 50-60 min).

Spray liberally 2 large sheets of waxed or parchment paper with cooking spray. (Can be done on a cookie sheet or baking pan, too.)

In small saucepan, combine brown sugar and honey over low heat. Stir constantly, until sugar is melted and mixture is thick. Cook for about 5 minutes for a chewy texture, cooking for about 7 will give a harder texture to the treat.

Stir in flax seeds with wooden spoon until well-coated.

Scrape the mixture onto one piece of greased paper (greased side up). Top with 2d sheet, greased side down. Use a rolling pin to flatten the mixture to about ¼ inch thick.

Remove top sheet and cut treats into pieces. Let the treats cool, then break apart.

Store in airtight container.



Appetizers & Salads

The Plan Chopped Salad

Makes 2 servings

· 5-6 cups baby romaine lettuce, chopped

· 1 large zucchini, diced

· 1 large carrot, diced

· Sunflower seeds

· 1/2 avocado

· 1 apple, chopped

· Cilantro to taste

· Optional: add chickpeas, red onion

Combine the baby romaine, zucchini and carrot. Add the apple, avocado and sunflower seeds at the end and serve with vinaigrette of choice.

Kaveeta’s Ivy Chopped Salad

Makes 2 servings

· 1 large avocado

· 3 medium zucchini, sliced lengthwise into ⅓-inch-thick slices

· 1 bunch scallions, white and light green parts only

· 2 chicken breasts (6 oz. each)

· 3 tablespoons extra-virgin olive oil

· Coarse salt

· 2 heads butter lettuce, leaves separated, cut into thick strips

· ⅓ cup fresh cilantro, roughly chopped

· ¼ cup fresh basil, roughly torn

· 1 lime, quartered

Heat a grill or grill pan over medium-low heat. Rub zucchini, scallions and chicken with oil; sprinkle with salt. Grill vegetables and protein for about 20 minutes until browned and cooked through, flipping once. Cut zucchini and scallions into a medium dice. Slice avocado in half, discard pit and dice. Break chicken or salmon into large pieces. Toss grilled vegetables with lettuce, avocado, cilantro and basil; place on a large platter and top with salmon. Drizzle with vinaigrette of choice; serve with lime quarters

Jessica’s Avocado Chicken Salad

Makes 2 servings

· 1 chicken breast or thigh, cooked and shredded

· ½ avocado

· 1 tsp. mayonnaise

· 1 green onion, sliced

· Cilantro

· Lime juice to taste

· Salt/pepper to taste

Combine all ingredients in a bowl.

Dandelion Salad with Lemon Vinaigrette
Spring Liver Cleanser

· ½ head of dandelion greens

· Manchego cheese

· Sunflower seeds

· 1 apple chopped

Lemon Vinaigrette:

· 1 1/2 teaspoons finely grated orange zest

· Freshly squeezed juice from 1 lemon

· Pinch of sea salt and freshly ground pepper

· 6 tablespoons extra-virgin olive oil

Mix salad ingredients in a bowl and coat with vinaigrette.

Marise’s Healthy Veggie Pancakes

· 2 zucchini grated

· 2 oz. of mozzarella goat cheese

· 1 tbsp. of minced onion

· 1 tbsp. of chia seeds

· 3 egg whites

· Black pepper

Beat the egg whites, grated the cheese, mix all very carefully.

Spoon in a non-stick frying pan as little pancakes - flip to the other side.

Makes 6-8 small pancakes; 2-3 servings

Maggie’s Garlic Lover’s Kale-Goat Cheese Spread

· 1/2 head of kale

· 1 shallot

· 1 clove of garlic

· 1-2 oz. of goat cheese

· EVOO

Lightly sauté kale and shallot in EVOO. Transfer to food processor, toss in garlic clove and a splash of EVOO. Blend well then add goat cheese and blend until mixed together. Enjoy this spread on bread or rye crackers.



Main Course

Lindsey’s Veggie Burger
note rice and legumes is a test

· ½ cup brown rice (doubled if you like more rice)

· ½ cup lentils

· 1 onion, diced small

· 3 large red beets (about 1 pound), diced small

· 1 chipotle, chopped

· 3-4 cloves garlic, minced

· 1 Tablespoons lemon juice

· ½ cup shitake mushrooms, diced small

· 1 Tablespoon extra-virgin olive oil

· 1 tablespoons pumpkin seeds

· 2 tablespoons golden flax seeds

Cook the rice and lentils so they are a bit mushy (overcooked)

Heat a teaspoon of olive oil in a skillet over medium-high heat. Add the onion, reduce the heat to medium, and cook until the onions are translucent and softened. Add the mushrooms and cook until tender (another 10 min or so). Stir in the beets. Cover the pot and cook until the beets are completely tender, stirring occasionally. Add the garlic and cook until it is fragrant, about 30 seconds. Deglaze the pan using the lemon juice.

Add the olive oil and the chipotle. Stir to combine and then taste for seasonings. Once it tastes the way you like it, add the flax and pumpkin seeds as a glue and stir a bit more to combine and cook the seeds.

Heat a cast-iron skillet over the highest heat. Add a few tablespoons of olive oil - the oil should completely coat the bottom of the pan. When you see the oil shimmer and it flows easily, the pan is ready.

Using your hands, scoop up about a cup of the burger mixture and shape it into a patty between your palms. Set it in the pan, where it should begin to sizzle immediately. (If it doesn't sizzle, wait a minute or two before cooking the rest of the burgers.) Shape and add as many more patties as will fit in your pan. Once all the patties are in the pan, reduce the heat to medium-high.

Cook the patties for 2 minutes, then flip them to the other side. You should see a nice crust on the cooked side. If they break apart a little when you flipped them, just reshape them with the spatula - they'll hold together once the second side is cooked. If you're adding cheese, lay a slice over the burgers now. Cook the second side for another 2 minutes.

Serve the veggie burgers on soft burger buns or lightly toasted sandwich bread along with some fresh greens.

Cooked burgers should be eaten that same day. You can also save leftover mix in the fridge for up to a week and cook just one or two burgers as you want them.

Bill’s Timbale

· 1/2 head of swiss chard (use kale if you have thyroid dysfunction)

· 1 large zucchini

· 1 red onion

· 1 1/2 large carrots

· 4-6 oz. goat cheese

· 2 oz. parmesan or manchego

· 8 shitakes

Preheat oven to 400 F. Use a mandolin or slice vegetables as thinly as you can. Create layers like a lasagna: zucchini, onions, swiss chard, goat cheese, carrots, shitakes, swiss chard, carrots, zucchini and top with parmesan. Cook for 30 minutes or until top layer of cheese is slightly golden.

African Apple Peanut Stew

· 1 large onion, chopped

· 2 garlic cloves, minced or pressed

· 1-2 bunches collard greens; if thyroid dysfunction, use kale (4-8 cups sliced)

· 2 cups chopped apple

· ½ cup water

· 1/2 cup peanut butter

· 1 tbsp. Tabasco or other hot pepper sauce

· 1/4 cup chopped parsley

· Salt to taste

· Crushed skinless peanuts

· Chopped scallions

Prepare the kale by washing it and removing the large center stem from each leaf. Stack the leaves on a cutting board and slice them into one-inch thick slices.

In a large, covered wok or Dutch oven (non-stick preferred), sauté the onions for about 6 minutes, stirring frequently, until the onions are lightly browned. Add the garlic, and stir for another minute.

Add the apples and water to the onions and bring to a simmer. Stir in the kale, cover, and simmer for about 5 minutes, stirring a couple of times, until just tender. Mix in the peanut butter, Tabasco, and parsley and simmer for 5 minutes. Add salt to taste, and serve topped with crushed peanuts and scallions, over rice or other grain. (This makes about 4 servings.)

Preparation time: 15 minute(s) | Cooking time: 20 minute(s)

Number of servings (yield): 4

Jill's Simple Lamb Curry

· 2 pounds lean lamb shoulder cut in 3/4-inch cubes

· 1 tablespoon grated ginger

· 1 1/2 teaspoons grated garlic

· 1 1/2 teaspoons turmeric powder

· 1/2 teaspoon cumin seed, toasted and ground

· 1/2 teaspoon coriander seed, toasted and ground

· 1/4 teaspoon cayenne

· Salt

· 2 tablespoons ghee or grapeseed oil

· 2 red onions, sliced thick

· 10 black peppercorns

· 1 inch-long piece cinnamon stick

Put the lamb in a bowl with the ginger, garlic, turmeric, cumin, coriander, cayenne and 1/2 teaspoon salt and mix well. Marinate at room temperature 30 minutes, or up to several hours refrigerated (even overnight is fine).

Heat the ghee or oil in a heavy-bottomed soup pot or Dutch oven over medium heat. Add the onions and cook for 3 to 4 minutes, until softened. Turn up the heat to medium-high and add the seasoned meat. Lightly brown the meat and onions, stirring occasionally, for another 5 minutes or so. Add the cloves, peppercorns and cinnamon stick, then add 2 cups water and bring to a boil. Cover the pot and turn heat to gentle simmer. Cook for about an hour, or until the meat is fork-tender. Taste the sauce and add salt to taste. Raise the heat and let the sauce reduce a bit, if desired. (May be prepared ahead to this point and reheated before serving.)

Amy's Veggie Sandwich

· ¼ avocado

· ¼ shredded Carrot

· Cucumber slices

· Sunflower seeds

· Mixed greens

· Whole grain bread

Spread avocado on 1 slice of quality, whole grain bread and layer it with shredded carrot, cucumber, sunflower seeds and greens.


Desserts

These desserts are really fun to make with the family!

Chocolate Covered Pear Slices

· 1 pear cut into 6-8 slices

· 2 oz. chocolate

Melt chocolate in microwave and cover pear slices. Makes 3 servings.

Creamy Chocolate Coffee Pops

· 1/4 cup agave or honey

· 1/8 cup water

· 1 tsp. cocoa powder

· 1 cup strong French black roast coffee

· 2 tbsp. heavy cream

Combine in blender- put in ice pop mold - insert sticks- freeze for 5 hours.

Watermelon Lime Pops

· 2 cups watermelon

· 2 tbsp. lime juice

· 2 tbsp. honey

Combine in blender- put in ice pop mold - insert sticks- freeze for 5 hours.

Rebecca’s Almond Joy Bark

· 1, 10-ounce bag of chocolate chips

· 2 tbsp. coconut oil

· 1/2 cup shredded un-sweetened coconut

· 1/4 cup chopped or sliced almonds

· Parchment or wax paper

· Pan or dish
*Any pan or dish will work for this. I used an
8-inch square cake pan

In a microwave safe dish (double boiler okay, too) melt chocolate chips and coconut oil until smooth, about 45 seconds.

Stir chocolate to incorporate coconut oil and pour into parchment or waxed paper lined pan. Sprinkle with coconut and almonds. Refrigerate until set, about 30 minutes. Chop into squares.


2 Day Spring Cleanse

This easy cleanse is perfect for our clients who have already done The Plan.

Day 1

Breakfast

1 Cup Flax Granola with raisins and apple with cinnamon - Rice Milk or Silk Coco Milk

Lunch

Spicy Vegetarian Soup with Chickpeas
OR

Carrot Soup

Mixed greens with dandelion, carrots and apple

Snack

1-2 cups rooms temperature watermelon- optional add chia seeds for protein and omega 3

Dinner

Roasted Squash and Kale Salad- add pumpkin seeds

Steamed broccoli with evo and lemon

1 rye cracker with shiitake pate or raw almond butter

Day 2

Breakfast

1 Cup Flax Granola with raisins and apple with cinnamon – Rice Milk or Silk Coco Milk

Lunch

Leftover Roasted Squash Salad with pumpkin seeds

Spicy Vegetarian Soup with Chickpeas

OR

Carrot Soup

Snack

1 rye cracker with shiitake pate or raw almond butter

1/2 apple

Dinner

Bill's Vegetable Timbale - approximately 2 cups

Baby Romaine Salad with carrot, beet, dandelion, sunflower seeds and avocado

Leftover broccoli



Lifestyle

Products we love and recommend for spring!

Air Repair Skincare
Helps Inflam-Aging Skin

From Denise Spanek – founder

While it’s obvious that too much sun, harsh winds and extreme weather conditions can age the skin, there are two other major causes that lead to chronic inflammation of the skin or as we call it, INFLAM-AGING.

Everyday the skin is bombarded with harsh environmental factors that trigger inflammatory mediators – the same molecules that act locally at the site of an infection but can over react in this situation, causing dryness, dehydration and irritation. The extract blends specific to AIR REPAIR SKINCARE are designed to block this pathway and help heal the skin immediately, along with other active ingredients such as Hyaluronic Acid and Heat Shock Proteins to deliver visible results.

Irritating preservatives such as Parabens and Mineral Oil, which are still used in many beauty brands today, lead to pre-mature aging of the skin as well. All the Air Repair Skincare products are free of Petroleum, Parabens and Mineral Oil.

AIR REPAIR’S carry-on convenient “grab and glow” travel kit includes everything you need help combat environmental stresses, including flight fatigue that affect the health of the skin. It’s the only take care anywhere skincare system you’ll ever need.

Lyn-Genet’s Testimonial: I have tried every cream on the market it seems and was cranky that my skin just wouldn't respond the way I'd like. I'd always go to an aesthetician and they'd remark on how dry my skin seemed. Well guess what? I've been using Air Repair for a month or so and have had 2 facials with 2 different aestheticians. For the first time in my life I haven't heard about my skin being dry! I love the balm best I have been using it at night when the heat is on It's great to wake up with such hydrated skin!

To order: http://airrepairskincare.com/ When you enter the code "loyalty" when prompted, you will receive 15% off!

Episencial Skincare Sunny Sunscreen - SPF 35

· Environmental Working Group top-rated sunscreen!

· Blocks both UVA and UVB rays.

· Protects sensitive skin with natural minerals zinc and titanium (no harmful nano-particles).

· Milky texture creates a protective layer with no harsh chemicals and minimal white residue.

· Fortified with organic green tea extract to prevent sun-damage.

· Organic sesame, safflower and avocado oils to moisturize and nourish the skin.

· Beeswax and organic shea butter increase water resistance and sun protection without the use of petroleum or chemicals.

· Water resistant protection for face & body

To order: please visit lyngenet.com/nutrition and click on the direct link at the bottom of the page.

To download the Spring Cookbook as a PDF click here. Enjoy!

Sunday, February 26, 2012

Why am I gaining so much weight on a gluten free diet?


While many people may believe they have gluten intolerance ( and many that have been on The Plan have realized they don't) gluten free products can be just as problematic. The alternate grains used are often reactive and will continue to affect digestion and weight in a negative fashion.

A big player in gluten free bread is tapioca. Tapioca is highly inflammatory according to nutrition data from Self Magazine and has a glycemic index of 94. Now when you consider that our daily intake should be 100 you can see why weight gain can be a problem if this is the major ingredient!

Potato starch comes from the Nightshade family widely known for it's inflammatory properties. It has been linked to various disorders such as arthritis, eczema, psoriasis and fibromyalgia. We know that when foods trigger inflammatory diseases an uptick on the scale always follows. In fact, it's the starch of the potato that causes the most weight gain!

Our work on The Plan has found quinoa to be 60% reactive. Teff which is often used as well will most likely fall under the same category of inflammation. Why is this? The body is pretty amazing is streamlining operations. If a grain isn't around for a few thousand years the body will often lose the enzymes to break it down. Please consider this before jumping on the latest ancient grain bandwagon. The body also responds best to what has been part of your genetic past- teff is from Ethiopia and quinoa from the Andes- naturally if you are from either of these regions you have a better chance of digesting these grains. Please make sure to rinse quinoa thoroughly; the saponins in quinoa can cause eye and respiratory issues as well as GI distress.

Xanthan gum which is a thickening agent is often used and it is high in purines which affects uric acid levels and this can aggravate pain and inflammation. This is especially noted for people with gout.
Corn has been 80% reactive with my clients and it is often GMO modified. Even if you buy organic corn, GMO may still be a problem. Experts fear that cross pollination has already begun with GMO corn as the pollen grains are among the largest and heaviest of wind-pollinated plants. I often see clients gain a pound from the simple pleasure of a summer corn on the cob.

So what does this mean if you can't tolerate gluten? That you shouldn't have any sort of bread at all? That's not the purpose of this information - really I'm not here to torture you! What I DO want you to know is that if you find your body is not responding the way it should then GF might be the problem. Try to avoid having daily ingestion of these products and give your body a chance to rest and decrease inflammatory response. We have found rice flour to be the most easily digested; when looking at labels make sure that this is the primary ingredient. It's also important to remember that just because something is pro-inflammatory for a certain population, does NOT mean it's going to be a problem for you. Just listen to your body- it will tell you everything you need to know.

Friday, January 20, 2012

Winter Menu 2012

Just like our Fall 2011 menu, our Winter 2012 recipes contain the less reactive vegetables. Please feel free to add any vegetables you have tested well on!

Breakfast

Apple Pancakes with Cinnamon Butter
Butter:
• 1/2 cup (1 stick) unsalted butter, room temperature
• 1/2 cup powdered sugar
• 1 tsp. ground cinnamon
• 1/2 tsp. grated orange peel
Pancakes:
• 1 tsp. orange zest
• 2 medium sweet apples (scant 1 pound), peeled, halved, cored
• 1 2/3 cups all purpose flour
• 2 tbsp. (packed) golden brown sugar
• 2 1/2 tsp. baking powder
• 1/2 tsp. salt
• 3/4 cup vanilla coconut milk or rice dream
• 2 large eggs
• 1/2 cup (1 stick) unsalted butter, melted, divided

For cinnamon butter: Using electric mixer beat all ingredients in small bowl until blended.

For pancakes: Coarsely grate apples into bowl. Combine orange zest and apples in bowl and toss.

Whisk flour, brown sugar, baking powder, and salt in large bowl. Make well in center of dry ingredients. Whisk in milk, eggs, and 1/4 cup melted butter until smooth. Stir in apple mixture. Cover and let batter stand at room temperature at least 30 minutes and up to 1 hour.

Preheat oven to 250F. Place baking sheet in oven. Heat heavy large nonstick griddle or skillet over medium-high heat 1 minute. Brush griddle with some of remaining 1/4 cup melted butter. For each pancake, drop 1 heaping tablespoon batter onto griddle, spacing pancakes apart. Cook until golden on bottom and bubbles start to form on surface, about 3 minutes. Turn pancakes over. Cook until golden on bottom, about 2 minutes longer.

Transfer pancakes to baking sheet in oven to keep warm. Repeat with remaining batter, brushing griddle with butter before each batch of pancakes.
Arrange pancakes on plates. Top each with dollop of cinnamon butter and serve.


Sauces/Toppings

Jill’s Montreal Steak Seasoning
• 1 tbsp. coarse ground sea salt
• 1 tbsp. black pepper
• 1 tbsp. dehydrated onion
• 1/2 tbsp. dehydrated garlic
• 1/2 tbsp. crushed red pepper
• 1/2 tbsp. dried thyme
• 1/2 tbsp. dried rosemary
• 1/2 tbsp. dried fennel

Mix together and store in a shaker. Shake or rub 1 tablespoon seasoning onto steaks, pork chops or hamburgers before grilling.

Chimichurri Sauce
• 2 cups fresh parsley or cilantro, firmly packed
• 1/4 cup fresh oregano leaves
• 5 cloves garlic
• 2 tablespoons chopped red onion
• 1/2 cup olive oil
• 3 tablespoon lime or lemon juice
• Sea salt, black pepper and red pepper flakes to taste

Pulse the garlic and onion in the food processor until finely chopped.

Add the parsley or cilantro, and oregano. Pulse briefly, until finely chopped.

Transfer the mixture to a separate bowl. Add the olive oil, lime juice and stir. (Adding the liquids outside of the blender gives the chimichurri the correct texture. You don't want the herbs to be completely puréed, just finely chopped).

Season with salt, black pepper and red pepper flakes to taste.

Store in the refrigerator until ready to serve.


Appetizers & Salads

Simple Guacamole
• 2 ripe avocados
• 1/2 red onion, minced (about 1/2 cup)
• 1 jalapeno pepper
• Juice of half a lime
• 1/8th tsp.. sea salt
• Fresh black pepper
• Optional: add 1/2 tomato and/or 2 tbsp.. cilantro chopped

Cut avocado in half and remove pit.

Using a fork, mash the avocado. Add the chopped onion, cilantro, lime, salt and pepper and mash some more. Can add water for creamier texture. Add optional ingredients now.

If not serving immediately keep avocado pit in to prevent guacamole from turning brown and cover.

Krista’s Ginger-Lime Kale with Squash and Chickpeas
• 2 cups chopped butternut squash, peeled and seeded (cut into 3/4-inch cubes)
• 1 1/2 tbsp. EVO, divided
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tbsp. fresh grated ginger root
• 8 cups thinly sliced kale leaves
• 1 1/2 cups low sodium chickpeas, drained and rinsed (TIP: Opt for BPA-free canned beans such as Eden Organic.)
• 1 tbsp. fresh lime juice
• 1/2 cup fresh pomegranate arils
• Maine Sea Seasonings to taste

Steam squash for 8 minutes. Heat a wide and deep skillet over medium-low heat. Add remaining 1 tbsp. oil to coat skillet. Add onion and cook, stirring, for 5 minutes. Add garlic and ginger, stirring for 30 seconds. Add kale, stirring for 1 minute until kale begins to wilt.

Reduce heat to low, cover and cook for 10 minutes, stirring once or twice. Add chickpeas and stir, then cover and cook for another 5 minutes or until chickpeas are heated through. Remove pan from heat and add squash, lime juice and salt.

Transfer mixture to large serving bowl and sprinkle with pomegranate arils. Serve immediately.

Tahini-Free Hummus
• 2 cups drained well-cooked or canned chickpeas, liquid reserved
• 1/4 cup extra-virgin olive oil, plus oil for drizzling
• 2 cloves garlic, peeled
• Sea Salt and freshly ground black pepper to taste
• 1 tbsp. ground cumin, to taste, plus a sprinkling for garnish
• Juice of 1 lemon
• Chopped fresh parsley leaves for garnish

Put everything except the parsley in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree.

Taste and adjust the seasoning (you may want to add more lemon juice). Serve, drizzled with the olive oil and sprinkled with a bit more cumin and some parsley.

Avocado-Goat Cheese Salad with Lime Dressing
Yield: Makes 4 servings
• 1 1/2 cups matchstick-size strips peeled jicama (or zucchini if jicama is not available)
• 1/4 cup EVOO
• 3 tbsp. fresh lime juice
• 1 5-ounce package mixed greens
• 1 large avocado, peeled, pitted, sliced
• 1 5-ounce package soft fresh goat cheese

Toss first 4 ingredients in large bowl. Sprinkle with salt and pepper. Add avocado and goat cheese; toss gently. Divide salad among plates.

Spiced Coconut Spinach & Potatoes
• 1 shallot
• 1 large clove of garlic
• 1/4 tsp. fine-grain sea salt
• 1 tbsp. ghee, EVO, or grapeseed oil
• 1/4 tsp. whole cumin seeds
• 1/4 tsp. red pepper flakes
• 7 oz. organic spinach, well washed, and chopped
• 2 medium potatoes, thinly sliced
• 1 yellow squash
• Squeeze of lemon
• 1 1/2 tbsp. unsweetened coconut, lightly toasted

Place the shallot and garlic on a cutting board; sprinkle with the salt, and chop/mash everything into a paste.

Heat the oil in your largest skillet over medium heat. Stir in the red pepper flakes and let cook for a minute. Then stir in the garlic-shallot paste and all of the chopped potatoes. Let sauté until potatoes soften then add spinach and squash. Keep stirring until the spinach starts collapsing a bit, and brightens up – approx. 1 minute. Finish with a bit of fresh lemon juice and the coconut. Serves 2-3.

Fried Sweet Potato with Greens
This recipe is a great way to test sweet potatoes.
• 1 small sweet potato
• 4-5 shitake mushrooms (optional)
• 1 head of kale or 8 cups mixed greens
• 2 oz. parmesan cheese shavings
• Fresh black pepper

Slice sweet potato into thin slices and lightly fry (with shitakes, optional). Add to mixed greens or steamed kale with parmesan cheese shavings and fresh black pepper. Serves 4.


Main Course

Tempeh Burgers
Please consume tempeh in moderation.
• 1 package tempeh
• 1 apple
• 1 egg
• Maine Sea Salt (Dulse w/Garlic flavor)
• Sage (can be dry or fresh)
• 1/4 red onion
• 1/4 cup panko crumbs
• Splash of water if needed

Grate tempeh in a food processor. Shred apple in food processor. Transfer all ingredients to a bowl and mix well. Pan-fry them about 4-5 minutes per side on low heat or until golden brown.

Bourbon Duck Breasts with Apples
Serves 4.
• 1 1/2 pounds duck breast
• 3 tablespoons duck fat
• 2 firm apples, such as Fuji
• 1 lemon
• Sea salt
• 1 tablespoon brown sugar
• A pinch of cayenne pepper
• 1/2 cup bourbon
• 2 tablespoons finely chopped orange zest

Squeeze the lemon juice into a bowl.
Slice the apples into quarter moons. Do not peel. They should be about
1/8 inch thick.

Drop each slice into the lemon juice and make sure all sides are coated to avoid browning.

Heat a large sauté pan over high heat for 1-2 minutes. Add the duck breasts skin side down; turn the heat down to medium and cook for 5-8 minutes, until golden brown. Turn over and cook for another 2-4 minutes, depending on how you like your duck. Remove the duck breasts and tent with foil. Let them rest for 5-10 minutes.

Meanwhile, cook the apples over medium heat in the remaining duck fat
Do not crowd the apples. Brown them lightly on both sides. When you flip them, sprinkle the brown sugar over everything and swirl to combine while the apples continue to cook for 1-2 minutes. Remove the apples and place on a paper towel.

Pour the bourbon, leftover duck jus and orange zest in the pan and put the heat on high. Sprinkle a pinch of salt in the pan and boil this down until it cooks down by two-thirds. Slice the duck breast pieces roughly the same width as the apples.

To make the dish, make a rosette of alternating duck breast and apple in the center of the plate. Spoon a small amount of the reduced sauce on each piece of duck

Pan-Seared Five-Spice Duck Breast With Balsamic Jus
• 1 large garlic clove, finely chopped
• 1 tbsp. grated peeled fresh ginger
• 2 tsp. five-spice powder
• 1 tsp. sea salt
• 1/2 tsp. freshly ground pepper
• 4 single duck breasts
• 1 tbsp. extra-virgin olive oil
• 1/4 cup dry red wine
• 2 tbsp. balsamic vinegar

In a large, heavy self-sealing plastic bag, combine the garlic, ginger, five-spice powder, salt, and pepper.

Add the duck breasts, seal, and refrigerate for at least 1 hour or up to 24 hours. Remove from the refrigerator 1 hour before cooking.

Preheat the oven to 400F. In a large ovenproof sauté pan, heat the olive oil over medium-high heat until shimmering. Sear the duck breast, skin side down, for 5 minutes; turn and sear for 5 minutes on the other side. Transfer the pan to the oven and roast for 5 minutes for medium-rare. Transfer the duck breasts to a plate and keep warm.

To make a balsamic jus, pour off the fat from the pan. Return the pan to medium-high heat, add the wine, and stir to scrape up the browned bits from the bottom of the pan. Cook to reduce the wine by half. Add the balsamic vinegar and cook to reduce for several more minutes.

Cut the duck breasts into diagonal slices and serve drizzled with the balsamic jus.

Maggie’s Mom’s Sole Almondine
For the Fish:
• Pinch of sea salt
• Freshly ground black pepper
• Extra-virgin olive oil
• 2 tablespoons unsalted butter
• 2 cups all-purpose flour
• 1 egg
• 1 cup coconut or rice milk
• 2 cleaned sole fillets
For the Sauce:
• 2 cups blanched slivered almonds
• Small amount of butter
• Small amount of EVO
For garnish:
• 1 lemon
• Chopped flat-leaf parsley

Begin by seasoning the flour with pepper and a pinch of sea salt. Fill a shallow plate or bowl with milk and place fillets in bowl for 2 minutes. While they are sitting in the milk, beat 1 egg with a little water then place fillets in egg mixture.

Lightly dredge the sole fillets in the flour mixture. Place fillets, covered with wax paper, in fridge for 10-15 minutes to allow flour mixture to adhere.

Heat 1 tbsp. butter and 1 tbsp. EVO in a pan. When it’s hot sauté the sole, turning once, 2 minutes on each side on medium heat (depending on thickness of fillet). After fillets are cooked, place on paper towel on a plate. Add a small amount of butter to the pan and sauté almonds until golden brown.

Garnish with lemon wedge and parsley.

Healthy Chicken Parmesan
This recipe is a great way to test tomatoes.
• 2 portions chicken breast or thighs
• 2 plum tomatoes
• 2-3 cloves garlic
• 1/8th cup fresh basil
• EVO to sauté
• Sea salt and pepper to taste
• Optional- fresh rosemary and oregano to taste
• 3 oz. fresh unsalted mozzarella
• 1 oz. parmesan

Prepare chicken to your liking (broil, grill etc.)

Dice and sauté tomatoes with garlic herbs and spices for 2 minutes
Place sautéed tomatoes on cooked chicken and top with cheese. Broil on high for 3-4 minutes or until cheese starts to brown


Desserts

Flourless Almond Cookies
• 2 cups whole blanched almonds
• 1/2 cup sugar
• 1 tsp. vanilla extract
• Dash of salt
• 1 large egg
• 1 tsp. cinnamon
• 24 blanched almonds

Preheat oven to 350F. Place 2 cups almonds in food processor, grind fine. Add sugar, vanilla, salt and egg- pulse until dough forms a ball.

Shape dough in 24 balls about 1 tbsp. each. Place on baking sheets with cooking spray and sprinkle with cinnamon. Gently press 1 whole almond in center of dough. Bake for 15 minutes and cool for 5 minutes.
Each cookie has 3 grams of protein! Serving for the plan is 2 cookies.

Carrot Cake
• 2 cups firmly packed finely grated carrots
• Juice of 1 large orange
• 2 tsp. vanilla extract
• 1/4 cup light olive oil
• 1 cup honey, liquefied in microwave (30 seconds)
• 2 1/2 cup unbleached white flour
• 2 tsp. baking soda
• 1 tsp. cinnamon
• 1/2 tsp. ground allspice
• 3/4 cup walnuts, chopped- OPTIONAL

Preheat oven to 350F.

In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, and honey until well blended.

In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts (optional).

Blend the dry ingredients into the carrot mixture, stirring until just mixed.

Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.