Breakfast Recipes - #1 Muesli Breakfast Bowl
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Breakfast Recipes #1 Muesli Breakfast Bowl 1- 1/3 Cup Rolled Oats 1- 1/3 Cup filtered water 1 T. fresh squeezed lemon or orange juice ½ Cup finely chopped dried prunes 1/2 Cup chopped dried apples ¼ Cup currents or chopped raisins 2 T. slivered or chopped toasted almonds Combine all the ingredients in a large bowl. After well-mixed, cover muesli and refrigerate for eight hours or overnight. Serve cold with unsweetened almond or coconut milk. You can also boil water and add equal parts muesli, cooking for 3-5 minutes, stirring constantly over medium heat. Serve with unsweetened almond or coconut milk. This is a nice start to the week, as it can be made ahead on Sunday evening. Serves 2 #2 Signature Oatmeal 1/2 Cup uncooked Gluten Free Organic Oats 3 Medjool dates (pitted and chopped up) Dash of cinnamon Soak oats and dates (or any dried fruit) overnight with a drop of lemon juice for extra digestibility. In the morning, drain the soaking water; add 3/4 cup of fresh water and a dash of Real Salt. Cook on low heat for less than 5 minutes. This recipe gets us used to planning ahead, as the soaked oats and dates are waiting for us first thing in the morning. Quick and Easy! *for added power, top with raw pumpkin seeds or add 5 raw almonds to the soaking mixture the night before. *an apple can also be chopped up and added to the cooking oats. Serves 1-2 All contents © Copyright Deborah Allison 2012, All rights reserved.
#3 Green Smoothie Plus 3 large Romaine Lettuce leaves 1 Cup baby spinach leaves or a handful 1 Ripe Fresh Pear (cored) 1 Cup Frozen Blueberries or frozen Mango 1 small banana 1 Cup Unsweetened Almond or Coconut Milk 1 Cup Filtered Water (or more, depending on desired consistency) 1 T. Flax Oil and/or Chia Seeds Blend until smooth. Serves 1 #4 Brown Rice Porridge 1 Cup Cooked Brown Rice 1 Finely Chopped Apple (peeled) 1 T. coconut oil Cinnamon Warm coconut oil in a saucepan over medium-low heat. Add brown rice and fruit, stirring to coat well. Heat thoroughly (2-3 min), cover and let sit for 5 minutes. Serve, topped with a dash of cinnamon. This is nice and quick in the morning when left over rice is in the fridge from the night before. Serves 1-2 All contents © Copyright Deborah Allison 2012, All rights reserved.
#5 Breakfast Fruit Smoothie 1 Small Banana ½-1 Cup baby Spinach leaves or a handful 5 Strawberries (fresh or frozen) 1/2 Cup Frozen Blueberries or 1 cup frozen Mango 2 Cups Unsweetened Almond or Coconut Milk or Filtered Water 3 Romaine Lettuce leaves 1 apple (cored) 1 T. Flax Seed Oil Blend until smooth. Add up to 1 Cup more of filtered water as needed for desired consistency. As long as you include some fruit and some greens, feel free to mix and match ingredients for your taste buds. Having frozen fruit in the house for something quick to grab will make your smoothie experience the best it can be! Serves 1-2 #6 Mock Cream of Wheat (Gluten Free) ¼ Cup Raw Buckwheat Groats 2-3 Medjool Dates 1 organic apple 1-1 ¼ cups of filtered water Cinnamon Soak buckwheat and Dates in 1+ cup of water overnight. Remove pits from the dates and dump buckwheat, soaking water and dates in a blender. Add one apple (cored and cut up) and a dash of cinnamon (or 2), and blend. Serves 1 All contents © Copyright Deborah Allison 2012, All rights reserved.
#7 Apricot-Nut Breakfast Bar 1- 1/2 Cups Gluten Free Rolled Oats 2 T. Flaxseed meal ½ Cup unsweetened apple juice 1 T. extra-virgin olive oil ¼ Cup almond butter ¼ Cup Date Honey (see recipe below) ½ Cup diced dried apricots (unsulfured) 2 T. raw sunflower seeds ¼ Cup chopped macadamia nuts Preheat oven to 350 degrees. Toast oats in a large skillet over medium heat 5-7 minutes or until oats are golden, stirring frequently. Transfer to a large bowl, and add flaxseed meal, apple juice, olive oil, almond butter, and Date Honey. Mix until well combined. Stir in diced apricots, chopped macadamia nuts, and sunflower seeds. Press into an 8 by 8-inch pan that has been lightly rubbed with olive oil. Bake 15-20 minutes. Let cool in pan on a wire rack for about 5 minutes. Cut into 2 by 2 ½ inch bars and serve. Store leftovers in an airtight container for 3-4 days. Substitute your favorite dried fruit for the apricots, making sure the fruit doesn’t contain any added sugar or preservatives. Compounds containing sulfur are often added to dried foods as preservatives to help prevent oxidation and bleaching of colors. Instead of the bright-orange color of dried apricots treated with sulfite, un-sulfured dried apricots are brown and a much healthier choice. Keep this in mind when choosing dried fruits to carefully include in your snacks or weekly meal plan. All contents © Copyright Deborah Allison 2012, All rights reserved.
#8 Date Honey 1 Cup pitted, chopped dates (about 8-10 Medjool) 1 Cup water 1/2 tsp. Cinnamon Messy but well worth it! Cut dates into pieces and place into a small saucepan with the water, making sure dates are completely covered. (Add a little additional water as the dates are cooking, if necessary, but the end result should be a thick paste, and not watered down). Bring to a boil over high heat. Reduce heat to very low and simmer uncovered 45 minutes or until dates are very soft and broken down. Remove from heat; allow to cool slightly, about 15 minutes. Pour mixture into a blender, Nutri Bullet, or food processor, add cinnamon, and puree until smooth. Store in a sealed container in the refrigerator. Use in recipes like the Apricot-Nut Breakfast Bar, Cornbread. Baked Oatmeal, Coconut Fig Bars and Quinoa with Apples. Great as a topping and a sweet treat on a brown rice cake. This is so good, be prepared to make it more than once! #9 Orange Smoothie 1 lemon (peeled) 1 orange (peeled) 1 apple (peeled or not) 1/6 of 1 large Papaya (1“slice) 3 ice cubes (optional) 2 T. Protein Powder (optional) Combine all the ingredients in a high speed blender. Add filtered water to the 40 oz line or as close to this mark as possible). You may substitute a peeled grapefruit for the apple, for a more cleansing drink. Serves 1-2 All contents © Copyright Deborah Allison 2012, All rights reserved.
#10 Coconut Fig Squares ½ Cup dry Oatmeal (not quick oats) ½ Cup coconut flour ¼ Cup Date Honey (recipe below, prepare ahead of time) 1 Cup chopped dried Figs (Black Mission) 2 T. chopped Pecans (heaping tablespoons) 2 T. unsweetened shredded coconut 1 T. Flaxseed Meal ½ tsp Cinnamon 1 Cup unsweetened applesauce Prepare Date Honey. Cut up dried figs and place in 1 cup of filtered water for 10 minutes, being sure to remove stems. Preheat oven to 350 degrees. Place all dry ingredients in a large bowl and stir. Measure carefully so the Squares do not come out dry. Drain figs, add them along with the applesauce and Date Honey to the oatmeal mixture, and stir until well combined. Transfer to an 8x8 baking dish that has been slightly rubbed with olive oil. Press mixture into dish evenly. Bake for 20 minutes or until slightly browned on top. Cut into 9 squares. Cool for 10 minutes and serve. Can top with Cinnamon Baked Apples (recipe below). Makes 9 squares #11 Strawberry-Banana Smoothie ¼ Cup unsweetened Almond or Coconut Milk ¼ - ½ Cup filtered water (to desired consistency) 3 Medjool Dates (pitted and soaked overnight or for at least 1 hour) 1 Cup of frozen strawberries 1 Banana 2 T. Protein Powder (optional) Combine all the ingredients in a high speed blender and blend until smooth. Can add Chia seeds or Flax Seed Oil for additional health benefits. Serves 1 All contents © Copyright Deborah Allison 2012, All rights reserved.
#12 Green Warrior Smoothie (not as sweet as the others) 1 large stalk kale 1 stalk Swiss chard 3 large leaves Romaine lettuce 1 small banana 1 kiwi fruit 1 frozen smoothie packet of Acai Berry by Sambazon (optional) 1 cup of filtered water Juice of ½ lemon (optional) Add the water, frozen smoothie pack (adds flavor), lettuce, kale and Swiss chard to the blender. Starting the blender on a low speed, mix until smooth. Gradually moving to higher speeds, add the kiwi fruit and banana. Add the lemon juice last. You can add more water at the end for desired consistency. Serves 1 All contents © Copyright Deborah Allison 2012, All rights reserved.
#13 Breakfast Fruit Salad 1 Cup sliced strawberries 1 Kiwi cut up 1 orange cut into bite size pieces (or small can of mandarin orange segments for easier preparation) ½ Cup of red seedless grapes, halved ½ Cup of fresh Pineapple, cut into bite size pieces (can buy already peeled and chunked at grocery store) Mix fruit in a large bowl, chill until ready to serve. This can be made the night before and refrigerated. Feel free to mix and substitute with fruit on hand. Sprinkle a little lemon juice to prevent avocados, bananas and apples from turning brown, if using these items, and made in advance. Serves 1-2 Breakfast Fruit Salad All contents © Copyright Deborah Allison 2012, All rights reserved.
#14 Baked Oatmeal 1 ½ Cups dry Oatmeal (not quick oats) 1 ½ Cups unsweetened almond or coconut milk ½ Cup unsweetened applesauce ¼ Cup chopped dried apricots (unsulphered) ¼ Cup chopped Medjool Dates ¼ Cup chopped Walnuts ½ tsp Cinnamon ¼ tsp Salt (Real or Celtic) Preheat oven to 350 degrees. Put all ingredients in a large bowl and stir well. Transfer to an 8x8 baking dish that has been slightly rubbed with olive oil. Bake for 45-50 minutes or until slightly browned and crispy on top. Cut into squares. Serve with Date Honey and/or Cinnamon Baked Apples. Serves 6 (2 squares each) #15 Cinnamon Baked Apples 2 Cups thinly sliced apples, unpeeled (about 2 apples) 1 Cup unsweetened apple juice or filtered water 1/8 tsp. Cinnamon Preheat oven to 350 degrees. Place sliced apples in an 8x8 baking dish. Pour apple juice or water over apples, sprinkle with cinnamon. Bake 15 minutes, stir, and bake another 15 minutes. Serve warm with baked oatmeal. Suggested apple varieties for this recipe: Granny Smith, Gala, Jonathan, and Rome. All contents © Copyright Deborah Allison 2012, All rights reserved.
#16 Quinoa with Cinnamon Apples How to M ake a P ot of Quinoa: 1 Cup of quinoa 1 ¾ Cup of filtered water 1 pinch of salt (Real of Celtic) Rinse and drain the quinoa in a fine mesh strainer to remove the bitter saponin coating. Place the rinsed quinoa in a small pot and add water and salt. Cover and bring to a boil, then turn heat to low and simmer for about 15 minutes. Remove pot from heat and let stand for about 10 minutes before serving. Cinnam on Apple Topping : 1-2 T. virgin coconut oil 3 apples peeled, cored and sliced thin (Granny Smith or similar texture) ¼ Cup of Date Honey ¼ Cup of unsweetened apple juice or filtered water 2-3 tsp of cinnamon ½ tsp nutmeg 1 pinch of salt (Real of Celtic) Heat a 10-inch skillet over medium heat. Add coconut oil. Once the oil is melted add your apples and sauté for a few minutes, stirring frequently. Then add Date Honey (previously prepared), water, spices and salt. Stir and let simmer, uncovered, stirring occasionally, for about 10 minutes or until apples are cooked as desired. Spoon over cooked Quinoa. Serves 2-3 All contents © Copyright Deborah Allison 2012, All rights reserved.
Lunch Recipes #1 Healing Green Smoothie – Add 2 stalks of celery, 1 small zucchini, and 1 cup of green beans to a medium size pot with 1 cup of water. Steam for about 8 minutes, until tender (do not overcook). Put all ingredients in a blender, with ½ cup fresh parsley, and puree until smooth. You can add more water if needed. This is ideal for at home, however, it can be made in the morning and carried to work in a thermos to keep it warm for an on-the-go light meal. Especially good for healing digestive issues! #2 Simple Salad - Lettuce greens, ½ red or orange pepper chopped small, ½ cucumber sliced into bite size pieces, 5 button mushrooms sliced, 1 stalk of celery chopped, 1 roasted red pepper sliced thin, drizzle over all a little olive oil and organic lemon juice. If made in the morning and taking to work, this will marinate the salad ingredients for a delicious taste. Canned albacore tuna can be added on top for an extra burst of flavor (please no mayonnaise, just a little lemon juice on top). #3 Black-Bean Quinoa Salad (prepare the night before) 1 cup of dry quinoa 1 T. olive oil ½ cup chopped sweet onion 2 cloves garlic 1 bay leaf 1 cup of vegetable stock and ¾ Cup of filtered water 1 (15 oz) can of black beans, drained (or make your own ahead of time) 1 large tomato diced ¼ cup of fresh chopped cilantro Real or Celtic salt to taste. Place the quinoa in a sieve and rinse under cold running water. Drain and set aside. Heat the oil in a saucepan over medium-low heat and add the onion. Sauté until translucent. Add the garlic and sauté for an additional minute. Add the rinsed quinoa, the bay leaf, and the water and/or stock. Cover and bring to a boil. Reduce the heat and simmer for approximately 20-30 minutes, or until the quinoa is tender and fluffy. Remove from the heat and remove bay leaf. Add the black beans, tomato, cilantro, and dressing (see below), and stir gently. Add additional salt, if necessary. Garnish with cherry tomatoes. Serve cold. Serves 4 Dressing for salad above– 2 tablespoons fresh lime or lemon juice, 2 tablespoons extra virgin olive oil, 1 tsp Real or Celtic Salt. Combine all ingredients in a covered glass jar, and shake well. Add to quinoa salad above. (Can substitute bottled organic lemon juice.) All contents © Copyright Deborah Allison 2012, All rights reserved.
#4 Salad Supreme – Combine romaine lettuce and leafy greens of your choice. Add small handful of grape tomatoes, ½ cucumber, ½ red pepper (both sliced into bite size pieces), and small handful of raw walnuts. Dressing of your choice, or apple-cinnamon dressing below. Apple-Cinnamon Salad Dressing: ¼ cup extra virgin olive oil, ¼ cup unsweetened apple juice, 1 T. fresh lemon juice, ¼ tsp cinnamon and ¼ tsp Real Salt. Combine all ingredients in a covered glass jar, and shake well. Feel free to include 1 T. of finely chopped red onion, if desired. Refrigerate until ready to use. Yields 10-12 servings; 1 serving = 1 Tablespoon #5 Corn Tortilla’s or Romaine Leaves with Veggies – ingredient list: your favorite corn Tortilla’s from the grocery store, or large Romaine leaves used as a wrap, Julienne vegetable strips of your choice, some romaine lettuce cut into strips on a diagonal, and sprouts. Form into wraps. Add one of your pre-made salad dressings. Bring in a separate container and add to the wrap just before eating. The Apple-Cinnamon Dressing above is a good choice. Sliced avocado can be added to the wrap also. #6 Quinoa Asparagus Surprise – ingredient list: Quinoa, Asparagus, Yams, Snap peas, Fresh Basil, Date Honey At breakfast, or the night before, throw 2-3 small yams in the oven at 350 till soft, approximately 40-45 minutes. At lunch time, cook ¼ cup Quinoa according to package directions, straining well. While cooking, chop 10 thin stalks of asparagus into bite size pieces and lightly steam (3-4 minutes). Turn off heat and add a handful of snap peas (cut in half), one yam cut into bite size pieces and 3 chopped fresh basil leaves (optional). Mix altogether with the Quinoa and ½ tsp of date honey (optional) and 1 tsp of Ghee or olive oil. Serve warm. Use remaining yams at another meal or as a snack. Yams taste delicious at room temperature as a side with a salad. Serves 1-2 All contents © Copyright Deborah Allison 2012, All rights reserved.
#7 Cornbread & Soup 1 ½ Cups of yellow cornmeal 2 T. flax seed meal ½ cup coconut milk or rice milk ¼ Cup filtered water 2 T. date honey (see previous recipe) 1 T. olive oil ½ tsp Real or Celtic salt ½ Cup frozen corn kernels (optional) Preheat oven to 400 degrees. In a medium bowl, mix cornmeal, flax meal and salt. Add coconut or rice milk, water, corn kernels, Date Honey, and 1 T. olive oil. Stir until well combined. Lightly rub an 8x8 pan with olive oil. Add batter and press into pan evenly, making it smooth. Bake 15 minutes. Serve warm with Date Honey spread as a topping, or crumble into bowls of Minestrone Soup or Quinoa and Green Bean Salad (below). #8 Minestrone Soup – ingredient list for soup: vegetable broth, yellow squash, green cabbage, fresh spinach, fresh or frozen green beans, fresh kale, carrots, potato, olive oil, sweet onion and Real or Celtic Salt. Optional: Gluten free soup pasta. Heat 2 tablespoons of vegetable broth in a large non-stick skillet or wok. Add 1 cup of chopped yellow squash, 2 cups of chopped green cabbage, 2 cups of chopped fresh spinach, 2 cups of green beans (chopped if fresh), 2 cups of torn kale, 1 cup of chopped carrots, and 1 medium potato, peeled and chopped into bite size pieces. Divide in half if using a smaller pan. Cook for 5 minutes, remove from heat and set aside. Heat 1 tsp of extra-virgin olive oil in another large saucepan over high heat. Add 1 medium onion (chopped small) and sauté for several minutes, until lightly brown. Add 4 cups (32 oz) of vegetable broth, 2 cups of filtered water, and the vegetable mixture. Add salt to taste. Bring to a boil, reduce heat, cover and simmer for 15-20 minutes or until potato is cooked. Optional: can add ½ cup uncooked ‘soup size’ rice pasta (Schar Anellini) for a heartier version, 10 minutes before finished. Serve warm. Can add 2 T. of prepared Pesto sauce to the finished soup. Try crumbling the Cornbread over the top of the soup. Left-over soup can be refrigerated for up to 2- 3 days. Serves 4 All contents © Copyright Deborah Allison 2012, All rights reserved.
#9 Quinoa and Green Bean Salad (make a day ahead) 2 Cups of vegetable broth 1 Cup raw Quinoa (see previous instructions on how to rinse) 1 small cucumber, sliced into small pieces 1 small red bell peppers, diced ½ - 1 Cup of lightly steamed green beans, but into bite size pieces 2 tomatoes, chopped ¼ Cup of extra-virgin olive oil ¼ Cup of lemon juice 2 cloves of garlic, minced (optional) Real or Celtic Salt to taste After rinsing, cook Quinoa in the vegetable broth until it fluffs up, about 15 minutes, stirring occasionally. While the quinoa is cooking, cut vegetables and steam green beans. Add lemon juice, olive oil, garlic and salt to a covered jar, and shake well. When Quinoa is finished cooking, allow to cool slightly, toss with vegetables and lemon juice mixture, stirring to combine well. Chill before serving. Serves 2 #10 Simple Salad - Lettuce greens, ½ red or orange pepper chopped small, ½ cucumber sliced into bite size pieces, 5 button mushrooms sliced, 1 stalk of celery chopped, 1 roasted red pepper sliced thin, drizzle over all a little olive oil and organic lemon juice. If made in the morning and taking to work, this will marinate the salad ingredients for a delicious taste. Canned albacore tuna can be added on top for an extra burst of flavor (please no mayonnaise, just a little lemon juice on top). Simple Salad All contents © Copyright Deborah Allison 2012, All rights reserved.
#11 Spinach Salad 2 cups of torn fresh spinach or baby spinach ½ Cup sugar snap peas, cut in half 1 roasted red pepper, sliced thin 1 T of pine nuts. Mix together and serve with Avocado-Tomato Salad Dressing. Serves 1-2 Avocado-Tomato Salad Dressing 2 T. extra-virgin olive oil 1 Avocado, pitted 1 Cup chopped fresh tomatoes 1 clove garlic, minced 2 T. chopped fresh parsley or 1 ½ tsp of dried parsley 1 T. chopped fresh basil or 1 tsp of dried basil ¼ tsp Real or Celtic Salt to taste Cut avocado in half and remove the seed. Use a large spoon to scoop out the fruit. Mix in a blender, Nutri Bullet, or Magic Bullet with all remaining ingredients. Blend until smooth. Spoon desired amount of dressing onto salad, along with pine nuts and stir well. Store unused portion of dressing in the refrigerator. This salad tastes best made ahead. Refrigerate until ready to serve. All contents © Copyright Deborah Allison 2012, All rights reserved.
Greek Salad #12 Greek Salad 4 Cups of torn Romaine lettuce (2 small heads) 1 Cup of chopped, canned artichokes, drained (1/2 the contents of 1-14oz can) 1 Cup of halved cherry tomatoes 1 Cup of quartered cucumber slices, peeled (1 small cucumber) 1 Cup of sliced black olives, drained (Field Day 3.8 oz can) ½ Cup diced green bell pepper (1/2 of a small pepper) ½ Cup sliced sweet or red onion (optional) ½ Cup of chopped fresh parsley (or 1 tsp of dried) Dressing ¼ Cup extra-virgin olive oil ¼ Cup fresh or bottled lemon juice 2 tsp of dried oregano ½ tsp Real or Celtic Salt to taste Put lettuce in a large bowl. Add artichokes, cherry tomatoes, cucumbers, olives, peppers, onions, and parsley. In a small covered jar, combine olive oil, lemon juice, oregano, and salt. Shake well. Toss over salad to coat well and serve. If made in advance or the night before, this salad tastes even better. Serves 4-6 All contents © Copyright Deborah Allison 2012, All rights reserved.
#13 Rice and Garbanzo Bean Salad with Kale (make a day ahead) 3 Cups of cooked Basmati Brown Rice 1 ½ Cups cooked or a (15 oz) can of garbanzo beans 2 Cups (1 bunch) chopped or torn kale (stems removed, bite size pieces) 2 large carrots, diced small handful of chopped fresh chives handful of fresh basil leaves, chopped ¼ Cup of extra-virgin olive oil ½ Lemon, juiced Real or Celtic Salt to taste Cook rice according to package directions. Place all ingredients into a large bowl and toss together. Add warm rice and salt to taste. Place in refrigerator for next day. Serves 4 #14 Brunch Home Fries 3-4 Russet or red skinned potatoes, scrubbed and cubed to ½ inch 1 small onion, thinly sliced 2 tsp of Tamari Sauce (gluten free) 1/8 tsp of cayenne pepper (or to taste) 5-6 cherry tomatoes 2 ¼ tsp Real or Celtic Salt to taste Steam the potatoes over boiling water for approximately 10-12 minutes, or until tender when pierced with a fork. Remove from heat and set aside. In a large skillet or wok, heat ¼ Cup of water over medium heat and add the onion. Cook, stirring frequently, until the water has evaporated and the onion begins to stick to the pan. While scraping the pan, add another ¼ Cup of water. Cook until the onion begins to stick again, adding additional water as needed. Continue cooking for approximately 10 minutes or until the onion if very brown and sweet. Add the Tamari and stir well. Mix the salt and cayenne together, then stir into the onions. Add the potatoes last. Cook for a few minutes longer, turning gently with a spatula, until the potatoes are golden brown. Garnish with cherry tomatoes. . Serves 2 All contents © Copyright Deborah Allison 2012, All rights reserved.
#15 Salad Greens with Avocado, Red Grape and Mango 4 Cups mixed salad greens, loosely packed (romaine, kale, spinach, Swiss chard, etc.) 1 Cup of halved red globe grapes 1 ripe avocado, peeled, pitted, and cut into 1 inch cubes 1 Cup of mango, pitted and cut into 1 inch cubes OR fresh peaches, pitted and cut into 1 inch cubes ½ Cup raw Walnuts In a large bowl, combine salad greens, grapes, avocado, mango, and walnut halves (chopped a little). Toss and serve with Orange-Poppy Seed Salad Dressing (see below). Orange-P oppy Seed Salad Dressing ¼ Cup extra-virgin olive oil ¼ Cup fresh orange juice (or bottled) 2 T. fresh lemon juice (or bottled) 1 T. diced red or sweet onion ½ tsp Poppy seeds ¼ tsp grated orange zest 1/8 tsp dry mustard 1/8 tsp Real or Celtic Salt to taste Combine all ingredients in a covered far, and shake well. Pour over salad ingredients and mix well. Refrigerate until ready to use. If made in advance or the night before, this salad tastes even better. Serves 4 All contents © Copyright Deborah Allison 2012, All rights reserved.
Dinner Recipes #1 Fettuccine & Greens 1/2 pkg. Field Day Organic Brown Rice Fettuccine Noodles 1 (8 oz) Jar Muir Glen Tomato Sauce 1 small jar Artichoke Hearts (drained and chopped) 1-2 Cups of Greens, chopped or torn (Spinach or Swiss Chard) Seasonings/ herbs of your choice, and a dash of Real or Celtic Salt Cook noodles according to directions. Heat sauce in a medium sauce pan, add greens and cook 5 minutes or just until wilted. Drain and chop artichokes, add into sauce after turned off, stirring thoroughly. Drain noodles and add a dash of olive oil. Add your favorite Salad as a side dish for this meal. Serves 2 #2 Black Bean Chili Bake 1 can (12 oz) black beans, rinsed and drained 1 (14.5 oz) can Muir Glen Roasted Tomatoes (Diced) 1 cup cooked brown rice ½ Cup chopped roasted red bell peppers, drained ¼ Cup of diced sweet onion ½ Cup of frozen corn kernels Real or Celtic Salt to taste Prepare rice according to package. Preheat oven to 350 degrees. Put beans in a large bowl, and mash until they’re about halfway crushed. Add cooked rice and all other ingredients. Stir to combine. Rub an 8x8 casserole dish with olive oil, and place mixture in it. Bake for 30 minutes. A few slices of avocado can be added to each serving. Serves 3-4 All contents © Copyright Deborah Allison 2012, All rights reserved.
#3 Broiled Chicken Breast, Salad and/or Vegetable of Choice Rub 2 chicken breasts with olive oil, then a little Real or Celtic salt. Broil or grill until just done, do not over cook or blacken. For our vegetarian friends, just skip the chicken, and maybe have leftovers. Lightly steam vegetable of choice and/or make a garden salad. Steamed broccoli with a little olive oil and Real or Celtic Salt to taste is a nice addition. Avoid starchy foods at this meal to give digestion a rest. A handful of plum tomatoes could nicely round out the meal. Serves 2 #4 Pasta and Mushrooms Field Day Organic Brown Rice Fusilli Pasta Button Mushrooms Roasted Red Peppers Ghee or Olive Oil Baby Spinach Tamari Cook Fusilli Pasta according to package directions. One serving recommendation is 3 handfuls of dry pasta. While the pasta is cooking, add one handful of button mushrooms to a dash of olive oil or 1 tsp of ghee in a small wok. Cook for less than 5 minutes. When slightly brown, add 2 dashes of Tamari and turn off the heat. Throw 2 handfuls of baby spinach on top of the mushrooms and cover. The heat and steam will cook the spinach just right. Thinly slice 1 roasted red pepper into ½ inch pieces and add to the mushroom mixture. When pasta is finished, add to wok, stir and add Real Salt or Celtic Salt to taste. Note: for non-mushroom lovers, omit them and add steamed broccoli. Broccoli and pasta are wonderful together. Preparation time: 10 minutes. Serves 1 All contents © Copyright Deborah Allison 2012, All rights reserved.
#5 Coconut Rice and Black Beans ½ Cup brown rice ½ Cup wild rice 1 ½ Cups water 1 ½ Cups of unsweetened coconut milk (not coconut water) 3 carrots 1 bunch (2 small heads) of broccoli 1 (15 oz) can black beans, rinsed and drained ¼ Cup of chopped sweet onion 2 T. fresh lime juice ¼ tsp of Real or Celtic salt Soak rice overnight for better digestibility. Drain. Mix water, coconut milk, and rice in a large saucepan. Heat to boiling, then reduce heat to simmer, stirring occasionally. Cook covered, until liquid evaporates, about 40-45 minutes. While rice is cooking, dice carrots and cut broccoli into small bite size pieces. Cook carrots in a small pan with just enough water to cover until almost tender, add broccoli continue cooking until done. Without adding more water, this will lightly steam the florets. Drain when done and keep vegetables warm. While vegetables are cooking, sauté onion in 1 T. olive oil until translucent. Add lime juice and beans to warm. When rice is finished, combine all ingredients. Add salt, stir well, and serve immediately. Serves 3-4 #6 Grilled Wild Caught Fish, Salad and/or Vegetable of Choice Depending on the type of fish you choose, you can either lay it directly on the grill or wrap in foil if it falls apart easily. Drizzle with olive oil and favorite spices. If using foil, you can add vegetables on top of the fish. For non grill owners, broiling is fine. Please do not overcook or blacken. Lightly steam vegetable of choice and/or make a garden salad. Avoid starchy foods at this meal to give digestion a rest. Serves 1-2 All contents © Copyright Deborah Allison 2012, All rights reserved.
#7 Vegetable Soup and Stir Fry Prepare ½ Cup of dry brown rice, according to package directions (makes 1 Cup cooked). 3 T. extra-virgin olive oil 1 clove garlic, minced 2 large carrots, diced 1 small turnip or parsnip, diced 2 red potatoes, peeled and diced 4 Cups of vegetable broth 1 Cup of filtered water 1 Cup of frozen peas, thawed 1 small head of green lettuce, shredded 1 T. fresh tarragon, chopped ½ Cup prepared pesto sauce Real or Celtic salt to taste Heat oil in a large stockpot over medium heat and sauté the garlic, carrots, turnip, and potatoes until they begin to soften, about 5-6 minutes. Pour in the stock and bring to a boil, then reduce heat and cover. Simmer until the vegetables are tender, about 15-20 minutes. (Start your stir-fry vegetables here). Add peas and lettuce, simmer for 5 minutes uncovered. Stir in tarragon and pesto. Serve warm. Serves 4 #8 Brown Rice Pasta and Broccoli Field Day Organic Brown Rice Fusilli Pasta 1 head of broccoli 1 T. Ghee or Olive Oil Cook Fusilli Pasta according to package directions. For 2 servings I recommend 6 handfuls of dry pasta. While the pasta is cooking, cut the broccoli into bite size pieces, and lightly steam for 3-5 minutes. Turn off heat and let sit in pot until pasta is ready. Drain both and combine with a little olive oil or Ghee, depending on preference. Add seasonings or salt to taste. Serve with a simple green salad. Serves 2 All contents © Copyright Deborah Allison 2012, All rights reserved.
Stir Fry #9 Stir Fry – while brown rice and soup are cooking, prepare vegetables for the stir-fry. 2 carrots, cut into diagonal strips 6-8 asparagus stalks, cut into 1.5 inch pieces 1 green or red pepper, cut into strips ½ large sweet onion or 1 small onion, sliced ¼ head of green cabbage, or ½ head of a small green cabbage, sliced 1 small zucchini, cut into strips 1 Cup of fresh pea pods, cut In half 2 T. extra-virgin olive oil 1-2 T. GF Tamari Sauce 1 Cup cooked brown rice Heat 1 T. olive oil in wok on medium-high heat. Add all prepared veggies except pea pods (or divide to fit in pan) and stir every minute for about 5 minutes. Add 1 T. oil as needed for each new batch added to the wok. Sliced or button mushrooms (optional), near the end of the cooking time, are a nice addition. Add Tamari to taste and stir-fry one minute longer. Lean chicken strips can also be added to this dish. Add chicken before the veggies, remove to cook the veggies, then add back in with mushrooms. Add pea pods last, stir in and turn off heat (they do not need to be cooked). Serve over cooked rice. Serves 4 All contents © Copyright Deborah Allison 2012, All rights reserved.
#10 Almond Crusted Chicken 4 organic chicken breasts (boneless) ½ Cup almond meal 3 tsp ground flax meal 3-4 tsp extra-virgin olive oil 1 T. almond butter 1 tsp fresh lemon juice or bottled 1 tsp salt (Real or Celtic) Pinch of cayenne pepper 1 tsp fresh parsley ¼ tsp paprika 1 tsp of fresh thyme 1 T. fresh onion, finely chopped Preheat oven to 350 degrees. Rinse the chicken and pat dry with paper towel. Take the chicken pieces and pound them evenly flat across the breast using a kitchen mallet or other heavy kitchen utensil. Pour almond and flax meal into a pie plate and stir to mix evenly. In another small bowl, combine the olive oil, almond butter, lemon juice, and all spices and herbs. Mix in small food processor, Magic Bullet, Nutri Bullet or by hand. Once combined, add the chicken pieces to this mixture and coat well. Add chicken pieces one at a time to the almond meal mixture to coat evenly. Lightly oil a cooking tray or 9x12 pan and add chicken. Bake for 20 minutes, then flip chicken over in the pan, and cook for another 10 minutes. Serves 4 #11 Baked Asparagus 1 lb of asparagus 1 T. extra-virgin olive oil Real or Celtic Salt to taste Oven will be on 350 degrees for above chicken recipe. Line a baking tray with parchment paper or a little olive oil and set aside. Wash asparagus, cut 2 inches from bottom and discard. Place in tray and drizzle with olive oil. Sprinkle with salt. Toss well and spread evenly in pan, in a single layer. Roast for 30 minutes, timing it to be finished with chicken recipe above. Original recipe calls for a 400 degree oven, if cooking alone. Serves 2-4 All contents © Copyright Deborah Allison 2012, All rights reserved.
#12 Stuffed Bell Peppers 1 Cup of cooked Organic Basmati Brown Rice (pre-soaked 8 hours or overnight) ½ Cup chopped onion (1/2 small onion) ½ Cup diced zucchini 1 T. extra-virgin olive oil 1 clove garlic, minced 1 (8 oz) can of Tomato Sauce (organic Muir Glen, no sugar added) ½ tsp salt (Real or Celtic) 1 small jar of artichokes, (or ½ of a 14 oz can, or ½ Cup) drained and chopped ½ Cup chopped black olives (or ½ can of 3.8 oz Field Day black olives) 1 T. fresh parsley, chopped or 1 tsp dried 1 tsp dried oregano 4 medium bell peppers (green, orange, red and/or yellow) 1 T. Pine nuts Preheat oven to 350 degrees. Cook rice according to package directions, but only use 1 cup cooked rice for this recipe. Heat olive oil over medium heat. Add onion and zucchini. Cook 3-5 minutes. Lower heat, add garlic. Cook 30 seconds, stirring constantly so garlic doesn’t burn. Add tomato sauce, artichokes, olives, oregano, parsley, and salt. Cook 15 minutes, or until sauce is thickened. While sauce and rice are cooking, prepare peppers. Cut in half lengthwise, and remove stems and seeds. Place peppers in boiling water for 5 minutes (no need to have the water cover the peppers, add a cover to the pot and it will help them steam). Drain in colander, and place in a large baking dish, cut side up. When sauce and rice are finished, mix together, and add pine nuts. Stir well. Spoon mixture evenly into pepper halves. Add hot water to dish to a depth of ¼ to ½ inch. Bake uncovered for 20 minutes. A green simple salad would round out this meal. Serves 3. Stuffed Peppers All contents © Copyright Deborah Allison 2012, All rights reserved.
#13 Rice and Cabbage Casserole 1 ½ Cups of cooked Organic Basmati Brown Rice (pre-soaked 8 hours or overnight) ½ Cup chopped onion 1 T. extra-virgin olive oil 2 cloves garlic, minced 2 (14.5 oz) cans diced tomatoes, not drained 1 (15 oz) can black beans, rinsed and drained or 1 ½ Cups cooked 1 tsp salt (Real or Celtic) 1 cup of sliced button or Baby Bella mushrooms (6 oz package) 1 tsp dried oregano 2 T. fresh parsley, chopped 4 Cups chopped green cabbage (1 small head) Cook rice according to package directions. Mash 3/4 of the black beans, and set aside. Heat olive oil over medium heat in a large skillet. Add onions, and cook until soft and translucent. Stir in garlic and mushrooms, cook 1-2 minutes. Add mashed beans, tomatoes, parsley, oregano, and salt. Reduce heat to low, and cook 20 minutes, stirring occasionally. Steam cabbage 8-10 minutes or until crisp tender (or add cabbage to boiling water, and cook 5-7 minutes). Drain well. Preheat oven to 350 degrees. Lightly rub a 9x13 baking dish with olive oil, and cover bottom of dish with cooked cabbage. Place remaining whole beans and rice on top of cabbage, to spread evenly. Pour tomato mixture over all and stir slightly. Bake for 10 minutes, then stir gently, and bake another 10 minutes. This is a large recipe, but it tastes great heated up as leftovers. Serves 8 #14 Baked or Grilled Dill Salmon 1 lb of wild caught Salmon 3 cloves of Garlic 1 T. extra-virgin olive oil 2 T. lemon juice ½ tsp fresh dill weed ½ tsp fresh parsley ½ tsp of fresh tarragon Preheat oven to 325 degrees. Mince the garlic. Combine garlic, olive oil, lemon juice and herbs in a covered jar and shake well. Rub a cookie sheet with additional olive oil or line with parchment paper. Place Salmon skin-side down in the prepared pan. Evenly spread the herb mixture over the Salmon. Bake for approximately 15-20 minutes or until the fish flakes easily when tested with a fork. The Salmon can also be grilled. Serves 4 All contents © Copyright Deborah Allison 2012, All rights reserved.
#15 Kale & Plum Tomatoes 1 large bunch of curly kale (about 4 cups) 1 T. extra-virgin olive oil 1 Cup of thinly sliced sweet onion 2 cloves of garlic, minced 2 Cups chopped Roma tomatoes, unpeeled, unseeded 1 tsp dried basil 1 tsp dried oregano ½ tsp Real or Celtic Salt 1 T. Pine nuts Remove stems and coarsely chop or tear the kale into bite size pieces. In a large skillet or small wok, heat olive oil over medium heat. Add onions and garlic. While cooking, put tomatoes in a large bowl, and squeeze with your hands so that some of the juice is extracted. Pour tomatoes with their juice into the skillet with onions and garlic, and cook for 15 minutes total. Add basil, oregano, and salt, stir well. Add kale and cover. Simmer 5-7 minutes, stirring occasionally, until the kale has softened. Sprinkle pine nuts. Serve immediately, but also tastes very good the next day at room temperature. Serves 4 #16 Two-Bean Burgers 1 Cup canned black beans, rinsed and drained 1 Cup canned great northern beans, rinsed and drained 2 T. chopped onion 1 tsp extra-virgin olive oil 2 T. flaxseed meal 1 tsp garlic powder ¼ tsp of salt (Real or Celtic) Mash ¾ of the beans in a large bowl, leaving about ¼ of the beans whole, and set aside. Heat olive oil in large skillet over medium heat. Add onion, and cook until soft and translucent. Place in a bowl with bean mixture and whole beans. Add flaxseed meal, garlic powder, and salt. Return skillet to medium heat, and add a teaspoon of olive oil, if needed, to prevent burgers from sticking. Scoop out about 1/3 Cup of bean mixture for each burger, and add to skillet. Flatten with a spatula. Cook 5 or more minutes, until bottoms are browned and slightly crispy. Flip, and cook another 5 or more minutes on the other side. Add more oil to the pan as needed. If more texture is desired, add ¼ Cup of cooked rice to the bean mixture before cooking. Spread with guacamole or top with lettuce and tomato. Serves 2-4 All contents © Copyright Deborah Allison 2012, All rights reserved.
#17 Steam and season your favorite vegetable as a side dish or try Swiss Chard 1 bunch of Swiss chard 2-3 tsp of fresh lemon juice 1 T. Olive Oil Real or Celtic Salt to taste Heat oil in a large skillet over medium heat. Rip Swiss chard leaves and cut stems into bite size pieces. First add Swiss chard stems to skillet and toss in oil, cooking for 4-6 minutes. Next add leaves, and continue cooking for 4-6 minutes. Season with salt. When finished, pour off liquid and season with lemon juice and more salt to taste. Serves 2 Green is good for you! All contents © Copyright Deborah Allison 2012, All rights reserved.
#18 Gardeners Pie 1 Cup dry lentils (or 1 – 15 oz can) 6-8 oz fresh baby Bella mushrooms, sliced 1.5-2 Cups of vegetable broth 3 carrots, chopped ½ medium onion, chopped 2 cloves of garlic, minced 2 tsp Tamari sauce 2 T. coconut flour 1 T. extra-virgin olive oil Topping: 5 red skin potatoes, peeled and cut into cubes 1 T. extra-virgin olive oil or 1 T. Ghee ¼ Cup Coconut Milk Fresh herbs (2 tsp parsley, thyme, and rosemary) If using dry lentils, soak in broth overnight. Simmer lentils in broth until tender, about 20 minutes. If using a can of lentils (for convenience), start by adding 1 T. olive oil, onions and garlic to a small wok, and sauté until softened, about 3-5 minutes. Add mushrooms and carrots, cook 8-10 minutes. Then add the lentils, 1.5 cups of broth (if using canned lentils), the coconut flour and Tamari, and cook until thickened (about 5 minutes). You may add additional vegetable stock during cooking to prevent sticking. Season with Real or Celtic salt to taste. Transfer cooked pie ingredients to a 9x13 pan or 2 qt deep dish Pyrex pan. While lentils were cooking, boil potatoes in a large pot until soft. Mash potatoes with other topping ingredients until smooth, adding more coconut milk if necessary. Top the lentil casserole with the potatoes and bake for 20-30 minutes, or until hot and bubbly. Serves 6 All contents © Copyright Deborah Allison 2012, All rights reserved.
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