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!


Apple Pancakes with Cinnamon 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
• 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.


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


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.

Thursday, January 12, 2012

Some of my favorite stories from 2011

Just need to thank you for the best Christmas gift ever! I am down 18.6 lbs, with no weight gain over the Holidays. I NEVER could have down this without you. JH

Hi, just wanted to give you an update. It's been 7 weeks today since I started the plan, I have lost 25 pounds!!! Very proud of my new lifestyle, thanks to you! 165.2 this morning. You are amazing, The Plan has been the best thing I ever did!

The last 2+ months, I have worked an incredible amount of hours in the office and have not had "me" time to exercise, but I have managed to cook fresh foods and stay on The Plan. My skin looks great, I sleep well, digestion is perfect, my moods are happy, my thinking is clearer and I am down to 138 lbs (from 152 in September), which I have maintained the past 2 weeks! Lyn, thank you for teaching me how to eat right for my body, for understanding about my thyroid and showing me how to fine tune naturally through the right foods, supplements and activity! My husband has been a great partner as well and has changed his eating habits, something he'd wanted to achieve for many years. JK

I thought this was a good time to update you on my weight loss progress, as of today I have lost 30 pounds since my first day on The Plan, WOW!! My weight is now 176.4 and continuing to drop. The last time I sent you an email my weight was 190.4 and my starting weight was 206.6! I still follow The Plan, only deviation is when I have a banquet dinner or travel. In mid September I went on a week vacation and managed to lose 1 pound for the week which I was very happy about. I am pretty good about dining out now, asking for low salt and choosing wisely usually means I see weight loss the next day. LK

I started the plan about the last week of is the 1st of December when I am writing this and I have lost almost 50 pounds! I feel in control! Lyn-Genet has taught ME how to eat REAL food and I can do it anywhere! I can make food at home with her fabulous recipes or I can go out to restaurants and I know what my body will like! I am in control! I also feel that Lyn-Genet genuinely cares about MY health and not just making more money off of me I don't need to take a pill or buy pre-packaged food or rely on any one....I am in control! I am forever grateful for Lyn-Genet and her research, and genuine care for people. She gave me the simple tools to take care of my health and I feel like she is one of the most important people in my life! Not a day goes by that I don't think about The Plan or I talk about her or the things she has taught me. Even though we have never met face to face, I am proud to call her my friend! SD

I'm one of those people who has dieted my entire life. You name a diet and I've tried it. I would lose weight but eventually it would all return plus more. If you don't know what you are doing wrong, behavior doesn't change. Frustrated and unhappy with myself, I decided I had to do something else. My son told me about a nutritionist and her PLAN. Working with Lyn-Genet for a month, I learned to "listen" to my body and see how it reacts to food. With her guidance, I learned what foods were good for me to eat and how to test foods at a future date. After following The Plan for three months, I went to a scheduled check-up with my doctor. After the three months on The Plan, my cholesterol went down to 147. My doctor said he was shocked. He had never seen anyone's cholesterol numbers go down so much in such a short time. I no longer need the medicine. I was determined to make a lifestyle change with the knowledge that I have acquired. My husband and I recently traveled to Italy. For eleven days we had many preplanned meals on our tour. I chose foods that I knew were good for my body and drank plenty of water. Nuts and fruits were always in my purse for an afternoon snack. I was thrilled when I returned because I had only gained 0.8 lbs! I am now down 40 lbs and couldn't be happier. MV

Tomorrow I will be 38 weeks pregnant with a surprise baby boy that I publicly blame on Lyn-Genet's plan. I was your garden-variety "unexplained" infertile. I'd tried everything. Skin tests for allergies, vegetarian living (for five years!), a gluten-free diet, even a raw diet. It got to the point that I was embarrassed to talk to friends about my latest nutritional experiments for fear of sounding like a total flake. Our first daughter took 30 cycles to conceive. But It wasn't until I was 7 months-pregnant that the really scary health events began. One day I looked up and couldn't read the television menu. I assumed it was common pregnancy-related vision fluctuations due to fluid retention. When my youngest daughter was eight months old, we learned it was fluid retention - on the occipital lobe of my brain. The neurologist diagnosed me with migraines that had reached a transition stage. This meant that I was living with headaches everyday for so long that I was no longer fully aware of them unless they flared as full-blown debilitating headaches or visual disturbance. I had two options - wean my baby girl and begin daily migraine suppressant medication, or try and see if I was allergic to anything in my diet. He warned me that elimination diets were usually very tricky, often frustrating, and took a great deal of time to complete. I was determined to fix this thing by eating. I ran out to our local Fresh Market, bought everything organic in sight and began eating "right". Two weeks later I was having some of the worst headaches of my adult life.

Enter Lyn-Genet. First I learned that the conventional media-backed "healthy" things I'd been eating while trying to obtain nutritional sainthood, such as dinners of Salmon and Brussel Sprouts with grapefruit juice spritzers, were actually some of the highest reactionary foods I could ingest. That got my attention. Upon that revelation, Lyn had my total trust. We wasted almost no time and began my plan as soon as I could gather the necessary ingredients (I live in rural Alabama - but there was nothing on the list I couldn't procure within a few clicks). Within three days on the plan, I began my first period. On days four and five we identified sensitivities to tree nuts and buckwheat. But within seven days, we learned what my primary hidden reactive culprit was... MUSTARD! And I was a mustard junkie. I rubbed it on meats, used it in salads, poured it on sandwiches. Who would have ever thought that spicy little grain would be so volatile to my health? But, looking back, it made perfect sense. As a child, we would go travel to the nearest big city to eat tempura-battered chicken fingers that I would slather with honey-mustard dressing. Invariably, 11-year-old me spent the car ride home with nausea and migraines.

Now with a new vision for what I could and could not include in my diet - weight began to fall off. I felt anxiety lift, life stressors ease and the subtle details like where I put my car keys begin to fall into focus. Forty days later I found out I was pregnant naturally. AG