Healthy Soup
Base:
1 Lg. can of Chicken Stock (low sodium)
1/2 can of chick peas
1 carrot
2-3 cloves of garlic
For Asparagus soup:
Add one or two bunches of Asparagus
For Roasted Red Pepper soup:
Add 1 or 2 cups of Roasted Red Peppers
either fresh roasted in the oven/from the deli or from a can
Boil until vegetables are tender. Use a stick blender to mix ingredients to make smooth.
ColeSlaw
One Red Organic Cabbage—sliced or grated
One Gala or Fuji apple--cut into small pieces
One large carrot or six small ones--grated
One-fourth cup of crushed walnuts
One-third cup of plump raisinsCeltic Sea Salt®--to taste
Safflower or Sunflower Mayonnaise
One half lemon
In a Large mixing bowl Combine the cabbage, carrots and apples. Mix them thoroughly together. Add several shakes of the Celtic Sea Salt®. Mix the mayo with the items in the bowl so they are covered gently. Add the apple, walnuts and raisins. Mix thoroughly. Squeeze the lemon so the juice is evenly distributed. Do not use a concentrate. Shake a few more dashes of Celtic Salt® until you have the desired taste. Add mayo until you have the creamy consistency that you desire. Cover and set for an hour at room temperature so the Celtic Sea Salt® can draw out the natural essence from the ingredients. This is an excellent source of pro active healthy whole food that will excite the taste buds, supporting digestion; great for liver, colon, skin and digestive health. * All items would be best to be certified organic.
Dr. Lori’s Stewed Apples
Ingredients and Directions:
· One sweet apple, Red Delicious, Fuji or Gala
· Six to Eight Cloves, Cinnamon and nutmeg
· Sauce Pan
Cut the apple into quarter sections. Add cloves and spices. Place the quarters in the sauce pan with one fourth inch of pure water. Put the heat on low, and cover. Cook the apples pieces until warm and soft. Remove the cloves. Pour into a bowl and sprinkle with flax seed or dry oatmeal for added fiber. Eat the apple segments while still warm as a part of your first meal for the day. The warm fiber with the wholesome ingredients in the apple will activate your digestive system and is critical for optimal health. The nutrients provided by the apple by far is one the best foundations for promoting a digestive system that is primed to work flawlessly activating your pro health protocol. Fresh cinnamon enhances the experience…
Lemony Lentil Salad
Makes 4 servings
INGREDIENTS
• 1 cup dried lentils, preferably lentilles du Puy, sorted and rinsed
• 1 bay leaf
• 2 cloves garlic
• 2 lemons
• 2 tablespoons olive oil
• 1 tablespoon capers
• 1/4 cup minced fresh chives, shallots or red onion
• Salt and freshly ground black pepper
DIRECTIONS
Time: About 45 minutes
1. Put the lentils in a medium pot and cover with water by 1 inch. Add the bay leaf and garlic and bring to a boil. Cover and lower the heat so the lentils bubble gently. Cook until just tender but not burst, 20 to 30 minutes, checking occasionally to make sure there is always enough water at the bottom of the pan to keep the lentils from burning.
2. Squeeze the juice from one of the lemons into a large bowl. Peel the other lemon and chop the segments roughly into small pieces, taking care to remove the seeds. Add the segments to the bowl along with the olive oil, capers, and chives. Sprinkle with a little salt and pepper and stir.
3. Drain whatever water remains from the lentils and stir them into the dressing while still hot. Let rest, stirring occasionally to distribute the dressing. Taste and adjust the seasoning and serve warm.
Roasted Cauliflower Salad with
Roasted Red Peppers and Balsamic Vinegar
Makes 4 servings
INGREDIENTS
• 1 large cauliflower, trimmed and separated into florets
• 3 tablespoons extra-virgin olive oil
• Salt and freshly ground black pepper
• 2 roasted red peppers, chopped
• 2 tablespoons balsamic or sherry vinegar, or to taste
• Toasted pine nuts for garnish
DIRECTIONS
Time: About 45 minutes
1. Heat the oven to 400° F. Put the cauliflower in a roasting pan, drizzle with the oil, sprinkle with salt and pepper, and toss to distribute. Roast until it is just starting to soften and brown, about 15 minutes.
2. Add the roasted pepper and stir; continue roasting, stirring once or twice, until the cauliflower is tender and nicely browned, about ten minutes more. (At this point, you may cool the cauliflower, cover it tightly, and refrigerate for up to 2 days. Return to room temperature before proceeding.)
3. When you’re ready to serve, put the cauliflower in a large bowl, drizzle with the vinegar, sprinkle with the pine nuts, and toss. Taste and sprinkle with more salt if needed and lots of pepper, then serve hot or warm.
Spinach and Sweet Potato Salad
with Warm Bacon Dressing
Makes 4 servings
INGREDIENTS
• 2 large sweet potatoes, peeled and cut into bite-size pieces
• 1/4 cup olive oil
• Salt and freshly ground black pepper
• 2 thick slices of bacon
• 1 red bell pepper, cored and chopped
• 1 small red onion, halved and thinly sliced
• 1 tablespoon peeled, minced fresh ginger
• 1 teaspoon ground cumin
• Juice from 1 orange
• 1 pound fresh spinach leaves
DIRECTIONS
Time: About 45 minutes
1. Heat the oven to 400° F. Put the sweet potatoes on a baking sheet, drizzle with 2 tablespoons of the oil, sprinkle with salt and pepper, and toss to coat. Roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes. Remove and keep them on the pan until ready to use.
2. While the potatoes cook, put the bacon in a nonreactive skillet and turn the heat to medium. Cook, turning once or twice, until crisp. Drain on paper towels and pour off the fat, leaving any darkened bits behind in the pan. Put back on medium heat, and add the remaining oil to the pan. When it’s hot, add the bell pepper, onion, and ginger to the pan. Cook, stirring once or twice, until no longer raw, then stir in the cumin and the reserved bacon. Stir in the orange juice and turn off the heat. (The recipe can be made up to an hour or so ahead to this point. Gently warm the dressing again before proceeding.)
3. Put the spinach in a bowl large enough to comfortably toss the salad quickly. Add the sweet potatoes and the warm dressing and toss to combine. Taste and adjust seasoning, and serve.
Mediterranean Salad-Wraps
1/2 c green olive tapenade
2 Tbsp freshly squeezed lemon juice (about 1 lemon)
4 c salad greens (4 oz)
1/2 c canned no-salt-added chickpeas, rinsed and drained
1/2 c drained and sliced jarred roasted red peppers (blotted dry)
1/4 med seedless cucumber, halved and thinly sliced (1/2 c)
1/2 sm red or sweet onion, thinly sliced (1/4 c)
2 oz crumbled goat cheese
4 whole-wheat wraps or tortillas (8" diameter)
1. Mix tapenade and lemon juice in large bowl with fork. Add greens, chickpeas, peppers, cucumber, and onion, and toss to mix well. Add cheese and toss gently.
2. Warm wraps or tortillas per package directions.
3. Arrange one-quarter of the salad mixture onto the bottom of a wrap and roll up. Cut in half on an angle, placing a wooden pick in each half. Repeat with remaining wraps.
Flat Belly Bonus
Green olive tapenade is a versatile MUFA: Spread it on whole-wheat toast for a simple snack or on grilled fish for a sophisticated supper. The concentrated flavor is a bargain
Salmon and Herb Penne
4 oz whole wheat penne
1/4 c olive oil
1 c grape tomatoes (12-15), halved
5 cloves garlic, minced
1/2 c white wine or low-sodium chicken broth
3/4 lb boneless, skinless wild salmon fillet, cut into bite-size pieces
2 Tbsp chopped fresh basil
1 Tbsp chopped fresh oregano1 Tbsp capers, rinsed and drained
1. PREPARE pasta per package directions without adding salt.
2. HEAT oil in large skillet over medium-high heat while pasta cooks. Add tomatoes and garlic and cook 1 to 2 minutes. Raise heat to high and add wine, salmon, basil, oregano, and capers and cook until salmon is just opaque, about 4 minutes.
3. DRAIN pasta and add to skillet. Toss with tomatoes and salmon to combine. Divide equally among 4 bowls. Sprinkle with additional basil and oregano, if desired.
Vietnamese Beef Salad
1?4 c freshly squeezed lime juice
1?4 c water
2 Tbsp sugar
1 Tbsp minced garlic
2 tsp chile paste
6 c mixed greens
1 c fresh basil leaves
1 c fresh cilantro leaves
1 lg red onion, thinly sliced (about 1-1?4 c)
2 lg seedless cucumbers, with peel, julienned (about 4 c) 4 med carrots, julienned (about 2 c)
1?2 c chopped dry-roasted, unsalted peanuts (MUFA)
1. COMBINEsoy sauce, lime juice, water, sugar, garlic, and chile paste in medium bowl. Whisk to blend. Pour 3 tablespoons into a resealable plastic bag. Cover and refrigerate the remaining dressing. Add steak to bag, seal, and turn to coat. Chill 30 minutes to marinate.
2. HEAT grill or broiler to medium-high heat. Grill steak 8 to 10 minutes, turning once, or until medium-rare. Let rest 5 minutes and slice thinly at an angle, across the grain.
3. PLACE greens, basil, and cilantro in large bowl and toss. Evenly divide mixture among 4 plates. Sprinkle on onion, cucumbers, and carrots. Top with sliced steak, drizzle salad with reserved dressing, and sprinkle with peanuts.
Leafy Grilled Chicken Salad with Creamy Balsamic Dressing
Dressings don't have to be boring! White bean puree adds velvety richness and boosts fiber so you feel full
1/2 c canned no-salt-added great Northern beans, rinsed and drained
1/4 c extra virgin olive oil
3 Tbsp balsamic vinegar
2 lg cloves garlic
8 lg fresh basil leaves
1/8 tsp salt
5 oz mixed baby greens
1 1/2 c pre-grilled chicken breast strips
1/4 lg red onion, thinly sliced (1/4 c)
1 c grape tomatoes or halved cherry tomatoes
1. Prepare dressing: Puree beans, oil, vinegar, garlic, basil, and salt in blender until smooth (makes 1 cup).
2. Arrange greens among 4 plates. Top evenly with chicken, onion, and tomatoes. Drizzle with 1/4 cup of the dressing.
Low-Fat Frittata with Smoked Salmon and Scallions
2 tsp extra virgin olive oil
6 scallions (whites and 2" of green), trimmed and chopped 6 large egg whites
4 large eggs
1/4 c cold water
1/2 tsp dried tarragon or finely chopped fresh tarragon
1/2 tsp salt
2 oz thinly sliced smoked salmon, cut into 1/2"-wide pieces
3/4 c black olive tapenade
1. Preheat oven to 350°F.
2. Heat heavy 8" ovenproof sauté pan over medium heat 1 minute. Add oil and heat 20 seconds. Add scallions and sauté, stirring periodically with spatula, about 2 minutes or until soft.
3. Combine egg whites, eggs, water, tarragon, and salt in medium bowl. Whisk to blend. Season with freshly ground black pepper. Pour mixture into pan and lay salmon on top. Cook, stirring periodically, about 2 minutes or until partially set.
4. Transfer pan to oven and cook 12 to 14 minutes or until firm, golden, and puffed. Remove from oven. Use spatula to release frittata from pan. Gently slide onto warm serving platter, slice, and serve with 2 tablespoons of the tapenade.
For a well-balanced dish, thaw 1/2 cup of frozen dark sweet cherries (45 calories) and combine with 1 cup of fat-free plain Greek-style yogurt (112 calories). Top with 1/4 cup of toasted whole oats (75 calories).
Chicken, Broccoli, and Cashew Stir-Fry
3 c sm broccoli florets with short stems (about 1/2 lb crowns)
2 lg carrots, cut into thin diagonal slices (2 c)
5 oz soba noodles1 Tbsp olive oil
1 Tbsp minced fresh ginger
3 lg cloves garlic, minced
2 boneless, skinless chicken breast halves (6 oz each), sliced crosswise
1 Tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
3 med scallions, thinly sliced (about 1/2 c)
1/2 c reduced-sodium, fat-free chicken broth
1/2 c raw, unsalted cashews (3 oz), lightly toasted
1. Bring large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax paper.
2. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute.
3. Stir in noodles, veggies, and broth and heat through. Sprinkle each portion with 2 tablespoons of the cashews.
Halibut with Tomato Tapenade
3 firm, ripe plum tomatoes, chopped
1 tsp minced garlic
2 tsp olive oil
1 1/3 cups kalamata olives, pitted and finely chopped (MUFA) 1 Tbsp drained capers
1 Tbsp finely chopped red onion
1 tsp red wine vinegar1 lb halibut1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
1. Make tapenade: Combine tomatoes, garlic, 1/2 teaspoon of the oil, olives, capers, onion, and vinegar in small bowl. Set aside.
2. Preheat grill to medium. Brush halibut with remaining oil to lightly coat, and season with salt and pepper. Grill 6 to 10 minutes, turning once, or until center of fish is just opaque.
3. Dividehalibut among 4 serving plates. Evenly spoon reserved tapenade over each.
Turkey-Avocado Cobb Salad
1 pound turkey breast cutlets
2 teaspoons olive oil, plus 1 teaspoon for the turkey
2 tablespoons cider vinegar1 tablespoon water
1 teaspoon Dijon mustard
8 cups baby spinach4 slices cooked turkey bacon, chopped
1 cup diced avocado
4 cherry tomatoes, halved
1 ounce blue cheese, crumbled
Freshly ground black pepper
1. Preheat a grill pan on medium-high heat for 2 minutes. Brush the turkey with 1 teaspoon of the oil. Grill the turkey for 4 minutes, flip, and continue cooking or about 3 minutes longer, or until centers are opaque. Cut into chunks.
2. Combine the vinegar, water, mustard, and the remaining 2 teaspoons oil in a glass jar. Cover and shake well.
3. Combine the spinach with 2 tablespoons of the dressing in a large bowl. Toss to coat the leaves. Arrange the turkey, bacon, avocados, tomatoes, and cheese over the spinach. Drizzle on the remaining dressing, and season with black pepper to taste.
Grilled Chicken Breasts with Plum and Walnut Relish
2 med black plums, pitted and chopped (1 1/2 c)
1/2 c orange juice, divided
1/4 sm red onion, chopped (2 Tbsp)
1 Tbsp honey
1 1/2 tsp freshly grated orange zest, divided
1/2 c chopped walnuts
2 tsp olive oil
1/4 tsp salt
1/4 tsp red-pepper flakes
4 boneless, skinless chicken breast halves (6 oz each)
1. Prepare relish: Combine plums, 1/4 cup of the orange juice, onion, honey, and 1/2 teaspoon of the orange zest in medium bowl. Stir in walnuts (yields 2 cups).
2. Mix oil, salt, red-pepper flakes, and remaining 1/4 cup orange juice and 1 teaspoon orange zest in pie plate or shallow dish with fork. Add chicken and turn to coat. Let relish and chicken stand 10 to 20 minutes.
3. Heat grill to medium-high or coat grill pan with cooking spray and heat 3 minutes over medium heat. Grill chicken, turning once, about 10 minutes or until browned and internal temp is 170°F and juices run clear. Serve with relish.
