Breakfast Recipes

 

Almond Butter Banana Cake

1 Brown Rice Cake

1 tbsp almond butter

1 banana, sliced

1 handful of sliced almonds

 

Spread almond butter over the rice cake. Place slices of banana over nut butter, and sprinkle sliced almonds over the entire rice cake.

 

Breakfast Fruit & Nuts Salad

2 oranges, cut into small bits

1 banana, sliced

6 walnut halves

2 tbsp dried grounded coconut

 

Mix banana, oranges, and walnuts in a bowl. Sprinkle with coconut.

 

Fruit Salad

2 fresh organic peaches, peeled and sliced

1 large organic apple, peeled and diced

1 large organic pear, peeled and diced

1 kiwi, peeled and sliced

1 cup organic blueberries

1 banana, sliced

1 cup walnuts (chopped or whole)

1/2 tsp. sea salt

1/4 tsp fresh, ground pepper

1/2 tsp ground cardamom

1/4 tsp ground ginger

 

Combine all ingredients in a large bowl. Refrigerate at least one hour before serving.

 

Walnut Spread

2 cups cooked garbanzo beans, drained and rinsed, reserving liquid

1 cup chopped walnuts

1 cup lightly packed fresh basil leaves

1/4 cup olive oil

2 tbsp. lemon juice

1/4 tsp. salt

1/4 tsp. pepper

 

In a food processor, process 1/4 cup reserved liquid with remaining ingredients. Scrape down sides and add more liquid as needed to make a smooth mixture. Stores in refrigerator for 4-5 days.

 

Salad Recipes

 

Mango Coconut Cucumber Salad

1 cucumber, peeled, seeded, and diced

1 mango, peeled and diced

1-2 tsp. fresh squeezed lime juice

1/2 tsp. chili peppers, minced

1 small organic red pepper, minced

2 tbsp. dried shredded coconut

 

Mix everything in a bowl. Chill for 15-20 minutes before serving. Works very well with Brazilian, Thai, or Indian dishes.

 

Pecans and Avocado Salad

5 ounces salad greens (green spring mix is good)

1 avocado, sliced

1/4 cup thinly sliced red onions or green onions

1 cup coarsely chopped pecans

1/4 cup extra virgin olive oil

1/2 cup loosely packed parsley sprigs

2 dashes garlic powder

1 packet Stevia (If desired for the dressing)

1-2 tsp. fresh squeezed lime/lemon juice

1/2 tsp. dried oregano

1/2 tsp. salt

1/8 tsp. pepper

 

1. Prepare the dressing. Pour the olive oil, lime/lemon juice, parsley, garlic powder, oregano, salt, and pepper into a blender. Blend well until the ingredients are combined and the parsley is well processed.
2. Mix the greens, nuts, avocado, and onions with the dressing.

 

Fresh Spinach & Avocado Salad

1 large avocado

1 lime, squeezed

8 ounces of organic fresh baby spinach leaves

4 scallions, sliced

1/2 cucumber, cut into chunks

2 ounces radishes, sliced

Some chopped cilantro to garnish

 

1. Cut the avocado in half, remove the pit, and strip off the skin. Cut the flesh into slices.
2. Drizzle the lime juice over the avocado and set aside. Wash and dry spinach leaves and then put them into a mixing bowl.
3. Add the scallions, cucumbers, sliced radishes, and avocado to the mixing bowl. Add dressing and toss.

 

Three Bean Salad with Quinoa and Peas

1 cup uncooked quinoa

Salt and ground black pepper

1/2 pound green beans, trimmed, cut into 2-inch pieces, cooked and rinsed in cold water

1 cup cooked garbanzo beans, drained

1/2 cup cooked peas

1/2 cup cooked kidney beans

1 tsp. dried tarragon or any herb of your choice

Extra virgin olive oil and lemon juice for dressing

 

1. Rinse quinoa under cold running water and drain.
2. Bring 1 3/4 cups water to a boil in a small pot. Stir quinoa and a pinch of salt into water. Reduce heat, cover and simmer until tender and the liquid is absorbed (takes 15-20 minutes).
3. Uncover and let cool. Put cooled quinoa, green beans, peas, kidney beans, dressing, tarragon, salt, and pepper into a large bowl and toss well. Serve chilled or at room temperature.

 

Black Bean Salad with Avocado-Lime Dressing

1 ripe avocado, mashed

1/4 cup chopped cilantro

2 tbsp. lime juice

2 cups cooked black beans, drained

4 cups shredded romaine lettuce

2 tsp. chopped green onion

1/2 cup toasted pumpkin seeds or pecan

 

In a large bowl, whisk together avocado, cilantro, and lime juice until blended. Add beans, lettuce, green onion, and pumpkin seeds and toss until evenly mixed.

 

Greek Salad

Dressing

1/3 cup extra virgin olive oil

1 tsp. dried oregano

1 tsp. minced garlic

1-2 tsp. fresh lemon juice

salt and pepper

 

Salad

1 head romaine lettuce, cut into bite-sized pieces

1 cucumber, peeled, seeded, and sliced

1 small red onion, thinly sliced

10 fresh mint leaves, finely chopped (can substitute dried mint if preferred)

1 avocado

1-2 tsp. fresh chopped parsley

1/2 cup cooked garbanzo beans

salt and pepper

 

1. Whisk together the extra virgin olive oil, oregano, garlic, and lemon juice in a small bowl.
2. Season to taste with salt and pepper. Combine salad ingredients in a serving bowl. Toss with dressing and serve.

 

Mediterranean Crunch Salad

1 cup cooked garbanzo beans

1 cup chopped broccoli florets

1 cup finely sliced kale

1/2 cup finely chopped red onion or green onion

1 cup chopped cucumber

1 small garlic clove, minced

1 tbsp. chopped fresh parsley

1 tsp. chopped fresh thyme

2 tbsp. extra virgin olive oil

1 tbsp. fresh lime or lemon juice

2 tbsp. finely chopped Kalamata olives (fresh, not the ones packed in vinegar)

 

Combine all ingredients in a large bowl. Chill at least 1 hour before serving.

 

Broccoli Salad with Almond and Chile Dressing

1/2 cup almond butter

1 1/2 tbsp. fresh lime or lemon juice

2 tbsp. chopped pitted dates, raisins, or prunes

1 tbsp. chopped fresh ginger

2 cloves garlic, roughly chopped

1/2 tsp. salt

1/2 tsp. small Serrano pepper, finely chopped (optional)

1/3 cup water

2 heads broccoli, cut into florets and lightly steamed

1/3 cup chopped cilantro (more if you’d like a garnish)

1 1/2 cups mung bean sprouts

 

1. In a blender or food processor, puree almond butter, lemon juice, dates, ginger, garlic salt, pepper, and water until smooth.
2. Transfer the dressing to a large bowl, add broccoli and cilantro. Toss well.
3. Cover and marinate for up to one hour (optional)
4. Arrange bean sprouts on a large platter, top with broccoli, garnish with cilantro, and serve.

 

Spicy Salad Dressing

2/3 cup extra virgin olive oil

3 tsp fresh squeezed lemon juice

1 tsp. freshly ground black pepper

2 cloves garlic, minced

1/2 tsp. paprika

1/4 tsp. basil leaves, crushed

1/2 tsp. thyme, crushed

2 Serrano peppers, minced

 

Blend all ingredients thoroughly and serve over salad.

 

Lemon Mint Dressing

2 cloves garlic, minced

1/2 cup fresh lemon juice

Freshly ground black pepper and salt to taste

1/2 cup extra virgin olive oil

2 tsp. finely chopped fresh mint

 

1. Prepare the dressing in a small bowl. Whisk the garlic, lemon juice, salt, and pepper.
2. Add the extra virgin olive oil and whisk until blended. Stir in the mint.

 

Pecan Garlic Salad Dressing

1/2 cup extra virgin olive oil

10 pecan halves, toasted

1/2 pack Stevia

2 garlic cloves, minced

 

Whisk ingredients thoroughly in a bowl and serve.

 

Garlic and Herb Salad Dressing

2/3 cup extra virgin olive oil

1 clove garlic, crushed

1/2 tsp. salt

1/4. tsp pepper

1/2 tsp. dried basil

1/2 tsp dried parsley

1/2 tsp. graded ginger

 

Place ingredients in a jar, seal with lid, and shake vigorously (can be whisked in a bowl if no jar is available). Pour over choice of greens and serve.

 

Lunch Recipes

 

Lentil Soup

2 cloves garlic, minced

1 onion, chopped

2 large carrots, sliced or diced

2 stalks celery, diced

1 1/2 cups red and/or green lentils, rinsed well

2 quarts water

pinch of thyme or any seasoning you like

1 bay leaf

salt to taste

 

1. Combine garlic, onions, carrots, celery, and water and bring to a boil.
2. Add lentils 25 minutes after the water is brought to a boil
3. Add seasonings with lentils and reduce heat to medium-low and simmer while pot is covered. Cook for 45 minutes to 1 hour, until lentils are soft
4. Remove bay leaf before serving

 

Veggie Soup

3 medium sized squash, sliced

3 medium sized zucchini, sliced

1 medium carrot, sliced

1/2 lb. green beans, trimmed, cut into 2 inch pieces

1 large sweet potato, cubed (a second one can be added if you want the soup to be sweeter)

1 large red onion, sliced into 1/8 inch slices

3 garlic cloves, minced

salt and pepper to taste

organic vegetable broth (enough to fully cover the veggies in a crock pot)

 

Layer ingredients in crock pot, fill with broth to cover all veggies, and cook.

 

Spring Asparagus and Broccoli Soup

6 1/2 cups low-sodium organic vegetable broth

1 large leek, sliced (keep only the white and light green parts)

1 bunch asparagus (roughly 1 lb.), woody stems snapped off and discarded, spears cut into 1 inch pieces

2 cups coarsely chopped broccoli florets

2 tbsp. chopped fresh chives

 

1. Heat 1/2 cup broth in a large pot over medium-high heat.
2. Reduce heat to medium, add leak and cook until tender, stirring often. Takes about 6 minutes.
3. Add remaining broth and bring to a boil.
4. Stir in asparagus and broccoli, then reduce heat to medium-low and simmer gently until vegetables are tender (takes about 15-20 minutes).
5. Remove pot from heat and set aside to cool slightly.
6. Transfer soup to a blender and puree in batches until smooth. Ladle soup into bowls, garnish with chives, and serve.

 

Beans and Greens 

2 tbsp. avocado oil

2 garlic cloves, crushed

1 large onion, chopped

1 bay leaf

1 stalk celery, diced

2 medium carrots, diced

1 tsp. salt

Freshly ground black pepper, to taste

6 cups water

2 cups cooked white beans

1/2 lb. fresh kale, boo chop, or collards (or a combination), finely chopped

 

1. In a soup pot, sauté the onions in avocado oil over low heat.
2. When onions are soft, add bay leaf, garlic, celery, carrots, salt, and pepper. Stir and sauté for 5 minutes.
3. Add water and cover. Simmer for roughly 20 minutes.
4. Add beans and your choice of greens. Cover and continue to simmer over very low heat for another 15-20 minutes.

 

Guacamole

2 avocados

2 cloves of fresh garlic

1 lime, squeezed

1 tsp. fresh basil or cilantro

salt and pepper to taste

 

Mix all ingredients into a food processor and blend until smooth. Use as a dip, dressing, or garnish.

 

Free Pea Guacamole

1/3 cup roughly chopped cilantro

1 (16 oz.) bag frozen green peas, thawed

1 avocado, peeled, pitted, and roughly chopped

4 green onions, sliced

3 cloves of garlic

4-6 tbsp. fresh squeezed lime juice

 

Set aside 1 tbsp. cilantro, and then transfer remaining ingredients to a food processor. Puree until smooth. Transfer to serving bowl, garnish with reserved cilantro, and serve.

 

Edamame Guacamole

1 cup frozen, shelled, organic edamame, thawed

1 small, ripe avocado, peeled and pitted

1/3 bunch cilantro

1/4 white onion, roughly chopped

juice of 2 limes

2-3 tbsp. water

salt and pepper to taste

 

1. Put edamame, avocado, cilantro, onion, and lime juice in a food processor. Pulse until almost smooth.
2. Add enough water to make a creamy consistency and pulse again.
3. Transfer guacamole to a bowl, season with salt and pepper, and serve.

 

Fresh Pineapple Salsa

2 cups fresh pineapple, diced

1/2 cup cilantro, chopped

1/4 cup red onion, finely chopped

1 Serrano pepper, stemmed, seeded, and fined chopped

Juice and zest of 1 lime

1/8 tsp. salt

 

Toss all ingredients together in a large bowl and serve.

 

Sautéed Greens with White Beans and Garlic

2 tbsp. avocado oil

3-4 garlic cloves, thinly sliced or minced

1 1/2 lb. mixed greens (escarole, curly endive, mustard greens, spinach, kale, broccoli), trimmed and roughly chopped

1 cup low-sodium organic vegetable broth

2 cups cooked cannelloni or other white beans, drained

1/4 tsp. salt

1/4 tsp. pepper

 

1. Heat oil in a large skillet over medium heat.
2. Add garlic and pepper and cook, stirring often, until golden brown (about 5 minutes)
3. Add greens (in batches, if needed) and cook, tossing often, until wilted and bright green (about 3-4 minutes)
4. Transfer to a colander and drain well.
5. Return skillet to heat.
6. Add broth to skillet and deglaze, scraping up any browned bits.
7. Add beans and simmer until hot throughout (about 2-3 minutes)
8. Return greens to skillet, toss gently, and season with salt and pepper

 

Quinoa Risotto

1 1/2 cups quinoa

1 tsp. avocado oil

1 large onion, chopped

1 cup organic vegetable broth

3/4 cup unsweetened almond or rice milk

1 1/2 tsp. sage, chopped

8 oz. asparagus

 

1. Place quinoa in a strainer and rinse thoroughly, drain.
2. Place quinoa in a fry pan and cook over medium heat, stirring often, until darker in color (about 8 minutes). Remove from pan and set aside.
3. Add the oil and onions, stir often, until onion is soft.
4. Add broth, rice milk, and quinoa
5. Bring to boil, stirring often.
6. Reduce heat and simmer, uncovered, stirring occasionally until quinoa is almost tender to bite (about 10 minutes). Meanwhile, snap off and discard tough ends of asparagus, then cut stalks diagonally into 1 inch pieces.
7. Add asparagus to quinoa mixture and cook, stirring often, until asparagus is tender when pierced and almost all liquid is absorbed (about 5 minutes)
8. Remove pan from heat and gently stir and add chopped sage. Transfer to a shallow serving dish.

 

Sautéed Spinach with Garlic

2 tsp. avocado oil

4 gloves garlic, sliced thinly lengthwise

2 lbs. fresh organic spinach, washed

salt and pepper to taste

 

1. In a large pan, heat avocado oil over medium heat. Add garlic and cook until golden brown (2-3 minutes)
2. Using a slotted spoon, transfer garlic to paper towels. Discard oil.
3. Place some avocado oil in the pan and heat over medium heat. Coarsely chop spinach and stalks. Working in batches, add damp spinach to the pan. Cover until spinach just begins to wilt (4-5 minutes)
4. Transfer the cooked spinach to a bowl, and cook remaining spinach. Season with salt and pepper.
5. Sprinkle reserve garlic over spinach and serve.

 

Zesty Spiced Cauliflower

1 tsp. whole cumin seeds

6 cups cauliflower florets

1/2 cup water

2 tbsp. avocado oil

1/2 tsp. ground turmeric

salt to taste

 

1. Heat a large skilled one medium high heat. Once hot, add cumin and taste, shaking the skillet often (1-2 minutes)
2. Add cauliflower, pour water over the top and immediately cover skillet.
3. Reduce heat to medium and cook, tossing the cauliflower halfway through, until tender and water is mostly absorbed (about 10 minutes)
4. Add avocado oil, turmeric, and salt. Toss well and serve.

 

Mashed Cauliflower

1 head cauliflower

3 oz. rice milk

1/4 tsp. white pepper

1/2 tsp. salt

2 garlic cloves, minced

Paprika to taste

 

1. Cut cauliflower into florets of even size. Drop into boiling, salted water and cook for about 15 minutes.
2. Put rice milk into a food processor, add cooked cauliflower and garlic and blend until creamy.
3. Add salt and pepper to taste.
4. Transfer to a casserole dish.
5. Top with light sprinkle of paprika and bake at 350 degrees in the oven for about 20 minutes.

 

Rice Recipes

 

Parsnip and Celery Pilaf

1 tbsp. coconut oil

1 1/2 cup parsnips, peeled and chopped

1/3 cup organic celery, sliced 1/4 inch thick

1/4 cup onions, diced

1 1/2 cups uncooked organic brown rice

1/4 cup water

1/2 tsp. salt

1/2 tsp. dried thyme

1/8 tsp. pepper

3 cups organic vegetable broth

4 tbsp. diced water chestnuts, toasted

 

1. Heat the coconut oil in a large saucepan over medium heat.
2. Add parsnip, celery, and onions, and cook for 4 minutes, stirring occasionally. Do not let the vegetables brown.
3. Add cooked rice, water, salt, dried thyme, pepper, and broth and bring to a boil. Cover, reduce heat, and simmer for 10 minutes.
4. Stir in water chestnuts.

 

Cauliflower Rice Bake

3 tbsp. avocado oil

3 cups fresh or frozen cauliflower, broken into florets

1 medium onion, chopped

1/2 cup frozen peas

2 garlic cloves, minced

2 tbsp. freshly squeezed lemon juice

2 tsp. dried basil or 2 tbsp. fresh basil, chopped

1/8 tsp. cayenne pepper (more if desired)

2 cups cooked brown rice

 

1. Preheat oven to 350 degrees.
2. Heat olive oil in a large skillet over medium heat. Add cauliflower and onion and sauté. Stir frequently until onion is softened.
3. Add garlic, peas, lemon juice, basil, and pepper. Continue to cook, stirring constantly for about 3-4 more minutes
4. Add rice and mix well.
5. Spoon into an oven safe dish. Cover and bake for 20-25 minutes.

 

Pineapple-Ginger Rice

3/4 cup low-sodium vegetable broth

1 tbsp. finely grated ginger

2 tbsp. Bragg liquid aminos

4 cups cooked brown rice

2 cups cooked green beans

1 1/2 cups chopped fresh pineapple

1/4 cup chopped cilantro

 

1. In a large, deep skillet, bring broth and ginger to a simmer over medium high heat. Simmer for 2 minutes.
2. Remove skillet from heat and whisk in Bragg amigos.
3. Return to heat, add rice, green beans, and pineapples. Toss gently and cook until liquid is absorbed and rice is hot throughout (3-5 minutes more)
4. Stir in cilantro and serve.

 

Vegetable Brown Rice Risotto

1 cup organic brown rice

2 medium yellow squash

1/2 red onion, diced

1 medium carrot, grated

3 garlic cloves

4 asparagus, chopped in fours

1 pinch salt

1 cup water

1 pinch turmeric

 

1. Cook brown rice separately.
2. Heat garlic and onions in pot until soft. Add turmeric and stir for 2 minutes.
3. Add al vegetables and water, stirring frequently.
4. Cook until vegetables are soft. Add seasoning and stir. Once rice is cooked, mix into pot and stir.

 

Lentils and Brown Rice Caramelized Onion

1 cup long-grain brown rice

1 cup dried brown lentils

3 medium yellow onions, thinly sliced

3/4 tsp. ground cumin

1/4 tsp. ground cinnamon

1/4 tsp. salt

1/4 tsp. pepper

1/4 cup chopped fresh parsley

 

1. Bring rice and 2 cups water to a boil in a medium pot. Reduce heat to low, cover pot, and simmer until liquid is completely absorbed and rice is tender (about 40 minutes)
2. Meanwhile, in a separate pot, bring lentils and 5 cups water to a boil. Reduce heat to low, cover partially and simmer until lentils are tender (about 30 minutes). Once cooked, drain, rinse in cold water, and drain again.
3. While lentils and rice cook, bring 1/2 cup water to a simmer in a large skillet over medium-high heat.
4. Add onions and cook in the skillet until beginning to soften, stirring occasionally (about 8 minutes).
5. Add 1/4 cup water, cumin, cinnamon, and salt and reduce heat to medium.
6. Continue to cook for 15 minutes or until onions are soft and browned, stirring frequently and adding 1/4 cup water halfway through cooking (or if onions begin to stick to skillet).
7. Remove 1 cup cooked onions and set aside.
8. Stir lentils, rice, and pepper into skillet with remaining onions.
9. Top reserved onions and parsley as garnish and serve.

 

Main Course Recipes

 

Black Bean Burgers

4 cups cooked black beans, well drained

1 red onion, finely chopped

1 poblano pepper, roasted and chopped (optional)

2 green onions, chopped

1 tbsp. ground cumin

1 tbsp. chili powder

2 tbsp. fresh cilantro, chopped

1/4 tsp. cayenne pepper

salt and pepper to taste

1 tbsp. avocado oil

 

1. In a large bowl, mash the beans with a potato masher.
2. Mix in the red onion, green onion, poblano or other roasted pepper, cumin, chili powder, cilantro, cayenne pepper, salt, and pepper.
3. Heat the oil in a heavy skillet over medium-high heat.
4. Form the mixture into patties and fry, about 2 minutes per side.

 

Halibut with Broccoli

2-3 cups small broccoli florets (fresh or frozen)

1/4 cup finely ground almonds (use blender to grind or purchase “almond meal”)

2 tsp. minced fresh tarragon or basil (or 1 tsp. dried basil)

1 tbsp. coconut oil

1 lb. halibut filets

1/2 cup organic vegetable broth

Fresh or dried basil for garnish

1/3 cup freshly squeezed lemon juice

 

1. Steam broccoli until slightly tender, but not too soft. Set aside.
2. In a bowl, mix herbs with ground almonds. Dip each halibut filet into the almond mixture.
3. Heat 1 tbsp. coconut oil in a large skillet over medium heat and sauté halibut for about 4 minutes on each side (depending on the thickness). Transfer to serving dish and cover with foil to keep warm.
4. Add 1/2 cup of broth to skillet and stir in broccoli to reheat. Add lemon juice and season to taste with salt (and pepper if needed).
5. Spoon broccoli with juices on top of halibut filets, garnish with sprinkle of basil, and serve.

 

Garlic Tilapia 

1 1/2 lbs. tilapia filets

4 cloves garlic, thinly sliced

3 tsp. vegetable oil

salt and pepper to taste

lemons (to squeeze onto fillets after cooked, if desired)

chopped parsley (to garnish)

 

1. Season tilapia fillets with salt and pepper.
2. Heat oil in a skillet over medium heat, then place fillets in. Once they start to turn a different color (1-2 minutes into cooking), add garlic slices.
3. Continue cooking for about 4 minutes, then flip fillets.
4. Saute until cooked thoroughly and fish flakes easily with a fork.
5. The garlic should turn a dark golden brown. Serve with freshly squeezed lemon juice and garnish with parsley.

 

Cajun Salmon

8 oz. salmon fillet

2 tsp. ground cumin

2 tsp. ground coriander

2 tsp. cajun seasoning

2 tsp. oregano

vegetable oil to brush the pan

 

1. Brush a little oil in a frying pan and preheat the pan.
2. Combine spices in a small bowl.
3. Turn salmon fillets in the spices, covering all sides.
4. Place the salmon fillets (skin side down) in the frying pan. Fry for 4 minutes before turning over and frying for another 3 minutes or until done.

 

Garden Tilapia

4 tilapia fillets

1 tsp. garlic powder

1 onion, sliced

4 cups spinach leaves

10 baby carrots

1/8 cup green onions, chopped

1 zucchini, sliced

1 tsp. dried dill weed

1 tsp. vegetable oil

1 yam, sliced in 1/4 inch slices, pre-cooked

salt and pepper to taste

 

1. Line a jelly roll pan with foil, then dampen with vegetable oil. Place fillets on foil covered pan and sprinkle with garlic powder.
2. Lay onion slices, zucchini, yam, spinach, baby carrots, green onions, and any other veggies you like over the fillets. Sprinkle everything with dill weed.
3. Add vegetable oil over the dish.
4. Cover tightly with foil and bake at 350 for approximately 30 minutes.

 

 

Pasta with Greens

1/4 cup avocado oil

2 red onions, chopped

1 bay leaf

1 tbsp. fresh thyme, chopped

1 lb. penne brown rice pasta or quinoa pasta

8 cups kale, cut into 2-inch wide strips

3 cloves garlic, minced

1/2 cup organic vegetable stock

 

1. Heat 3 tbsp. avocado oil in a heavy pot.
2. Add onions, bay leaf, and thyme and cook for 5 minutes or until onions begin to brown.
3. In another pot, cook the pasta. Drain and reserve in a serving bowl.
4. Add the greens and garlic to the onion mixture and sauté for 5 minutes.
5. Add the stock and simmer for 2 minutes.
6. Add the mixture to the reserved pasta along with the remaining olive oil, salt, and pepper.
7. Toss to mix well.

 

Veggie Stew

2 tbsp. avocado oil

2 large onions, sliced

2 stalks organic celery, sliced

3 medium carrots, sliced

2 cloves garlic, minced

1 tsp. salt

1/2 tsp. pepper

1 tsp. dried oregano

1 tbsp. chili powder

1 zucchini, sliced into 1/2 inch thick rounds

1 cup fresh green beans, ends snipped

3 cups cooked garbanzo beans

4 cups organic vegetable broth

2 cups water

salt and pepper to taste

1/2 cup chopped fresh cilantro

2 tbsp. lime juice (or to taste)

brown rice chops (optional to garnish)

lime wedges (optional to garnish)

 

1. In a large pot or soup kettle, heat oil and sauté onion, celery, and carrots until onions are slightly browned.
2. Add garlic, tomatoes, bell pepper, and spices.
3. Stir and cook for about 5 minutes.
4. Add zucchini, squash, and green beans.
5. Stir and cook for about 2 minutes.
6. Add garbanzo beans and stir thoroughly.
7. Add vegetable broth, water, salt, and pepper.
8. Bring to a boil, then lower heat and simmer for 30 minutes, uncovered.
9. Add cilantro and lime juice and serve. Garnish individual servings with rice chops and/or lime wedges if desired.

 

Mediterranean Tuna Salad

4 (6 oz) cans albacore tuna, drained well

3/4 cup peas

1/2 small red onion, finely chopped

1/4 cup chopped flat-leaf parsley

1/4 cup chopped basil

2 cloves garlic, finely chopped

3 tbsp. freshly squeezed lemon juice

salt and pepper to taste

 

Put all ingredients in a large bowl and gently mix. Serve on rice bread as a sandwich or spoon over a green salad.

 

Snacks and More

 

1. 1/4 cup nuts plus fresh fruits of your choice
2. 1 organic apple with 1-2 tsp. almond butter
3. Organic brown rice cake with 1-2 tsp. almond or cashew butter
4. Home-made hummus or guacamole and vegetables or gluten-free rice crackers
5. Bob’s Hot Cereal with nuts or fresh fruits of your choice
6. Cinnamon apples (cut up an apple and add cinnamon and crushed nuts)

 

Lox Wrap

Lox (wild caught salmon)

sliced cucumbers

thinly sliced onions

sliced avocados

capers

Boston lettuce (as a wrap)

 

Assemble ingredients on top of a Boston lettuce leaf.

 

Apple Cucumber Juice

1 large organic cucumber, sliced lengthwise

1/2 organic apple, cut into chunks

several sprigs of parsley

 

Slice the cucumber and apple to fit the juicer. Use the apple and cucumber to push parsley through the juicer. Drink immediately for maximum benefits.

 

Alkaline Broth

2 quarts water

3 stalks celery or bok choy

1 large onion

2 cloves garlic, minced

1 cup fresh spinach leaves

pinch of sage

3 carrots

1 small beet, peeled

1/4 cup fresh parsley, finely chopped

 

1. Wash all vegetables. Do not peel them if they are organic (except the beets).
2. Chop all vegetables.
3. Cover with water in a non-aluminum pot.
4. Add sage and bring to a boil. Reduce heat and allow to simmer, covered, for about 20 minutes.
5. Strain and drink hot or cold. For a heartier broth, remove 1/2 veggies, blend in blender or food processor, and return to the soup.

 

Bieler Broth (may restore alkaline reserves and improve general liver function)

celery, cut into chunks

spinach

1 generous handful parsley

green beans

zucchini and yellow squash, cut into chunks

1 small handful of cilantro

 

1. Wash vegetables.
2. Combine equal amounts of the above vegetables and steam for a few minutes until vegetables are cooked but still slightly crunchy.
3. Combine vegetables, water, and herbs in a blender and puree until smooth to the consistency of pea soup (you may add more water or broth for thinner consistency, if desire).