Recipes for Daily Healthy Living - Be Well by Dr. Frank Lipman

TRIED AND TRUE RECIPES FOR HEALTHY LIVING

Soups
Lentil Soup, serves 6-8

2 tablespoons extra virgin olive oil
2 cups carrots, peeled and chopped
2 cups celery, sliced
2 medium onions (or 1 large), peeled and chopped
1 15-ounce can organic diced tomatoes, drained
2 cups spinach leaves, cleaned, dried, and chopped
1 cup brown lentils, cleaned and rinsed
1/2 cup fresh parsley, chopped
2 cloves garlic, chopped
1 teaspoon dried oregano
1 teaspoon dried rosemary
6-8 cups organic vegetable stock

Salt and freshly ground pepper to taste
2 teaspoons red wine vinegar (optional)
Heat the oil in a large pot.

Add the onions, carrots, celery, and garlic and stir-fry until onions are translucent.

Add lentils, tomatoes, stock, and dried herbs.

Bring to a boil, then cover the pot, reduce heat, and simmer for about 45 minutes or until the lentils are soft.

Season with salt and pepper and stir in red wine vinegar if desired.

Add spinach and parsley and cook until spinach leaves just wilt, but still retain their color.

Minestrone Soup, serves 6

3 tablespoons extra-virgin olive oil
2 onions, peeled and chopped
2 carrots, peeled and sliced into rounds
3 cloves garlic, crushed
2 stalks of celery, thinly sliced
2 large zucchini, thinly sliced
2 leeks, washed and chopped, white parts only
2 parsnips, peeled and sliced into rounds
1 15-ounce can of organic crushed tomatoes
4 cups organic vegetable stock
1 teaspoon dried rosemary
1 15-ounce can of cannellini beans, drained
Salt and freshly ground pepper to taste

Heat the oil in a large pot.

Add the garlic, oregano and rosemary, onions, carrots, celery, leeks, and parsnips and stir-fry slowly for about 10 minutes.

Add the zucchini and stir-fry another 2 minutes.
Add crushed tomato, beans, and stock. Bring to a boil.
Cover and reduce to a simmer until all of the vegetables are tender.
Season with salt and pepper to taste.
If the soup is too thick, add more stock.

Cook this soup over low heat for about an hour and a half to allow the flavor to develop. It tastes even better the next day.

Roasted Tomato Soup, serves 6

from Mariel's Kitchen by Mariel Hemingway

1 pound tomatoes, cut in half
1 onion – chopped
2 garlic cloves, smashed
1 tablespoon coconut oil
Salt
Pepper
2 cups organic vegetable stock
1/4 cup flat-leaf parsley
2 tablespoons basil

Preheat oven to 450 F.

Place tomatoes, garlic, and oil in a shallow baking dish and toss to coat.

Sprinkle with salt and pepper and roast for 10 minutes.

Place tomatoes, stock, and herbs in the work bowl of a food processor and process until smooth.

Pour mixture into a medium saucepan and bring to a simmer to heat through before serving.

Carrot and Ginger Soup with Pears, serves 6

from Cooking with the Seasons at Rancho La Puerta

2 teaspoons olive oil
4 medium carrots, peeled and roughly chopped (about 2 cups)
1 small white onion, peeled and roughly chopped
1 clove garlic, peeled and minced
3 tablespoons peeled, minced fresh ginger see note)
1 cup peeled, cubed butternut squash
1 apple, peeled, cored, and diced
4 1/2 cups basic vegetable stock or water
1 1/2 teaspoons sea salt, or to taste
1 12-ounce can coconut milk, or 1 1/2 cups milk
1 pear, peeled, cored, and cut into 1/2-inch dice
sliced chives

In a 2-quart stockpot, heat the olive oil over medium heat.

Sauté the carrots and onion, and cook for several minutes, stirring often, until softened.

Add the garlic, ginger, squash, and apple. Sauté until the garlic and ginger
are fragrant.

Add the stock and salt. Reduce the heat to medium low and simmer, covered, for 45 minutes, or until the vegetables are very tender.

In a blender or in the bowl of a food processor, puree the soup until smooth.

Add the coconut milk and taste, then add salt to taste. Reheat before serving.

Serve the soup very hot in warmed soup bowls with some diced pear and a sprinkling of chives. Or, set off the soup’s beautiful color with a combination of green onion tops and fresh chopped parsley or cilantro.

To peel ginger, scrape off the skin with a spoon.
Use canned coconut milk only.

Roasted Vegetable and Fresh Herb Soup, serves 6-8

1 large butternut squash, peeled, seeded, and cubed
2 carrots, peeled and cut into rounds
1 large or 2 small parsnips, peeled and cut into rounds
1 small turnip, peeled and cubed
2 leeks, cleaned and sliced, white parts only
1 large onion, peeled and quartered
3 bay leaves
3 sprigs fresh thyme
3 sprigs fresh rosemary
3 cloves garlic, peeled and left whole
8 cups vegetable stock
1/2 cup extra-virgin olive oil
salt and pepper to taste

Preheat the oven to 325 degrees.

In a large bowl, toss the vegetables with the olive oil.
Place them on a baking sheet in a single layer.
Scatter the fresh herbs and bay leaves on the vegetables.

Roast for about 50 minutes or until vegetables are tender – turn them occasionally while they are roasting.

Remove from oven. Remove the herbs and bay leaves and put vegetables into a large pot.

Add stock and bring to a boil. Cover and simmer for about 15 minutes.
Puree until smooth.

Salads & Dressings
Baby Greens and Roasted Butternut Squash Salad

4 cups of baby greens washed and dried
1 cup of roasted butternut squash cubes
A handful of toasted pumpkin seeds

In a large salad bowl, gently mix the baby greens and roasted butternut.
Sprinkle with pumpkin seeds and lightly drizzle with either the balsamic or lemon vinaigrette dressing.

How to Roast Butternut Squash Cubes
Pre heat oven to 375 degrees.
Peel and remove seeds from the butternut.
Cut the flesh into small cubes and place on a baking tray.
Drizzle with enough extra virgin olive oil to lightly coat the cubes, sprinkle with coarse sea salt and roast in the oven for about 45 mins till lightly brown on the outside.

Mixed Greens with Clementines, serves 2-3

2 cups baby spinach leaves, washed and dried
1 cup arugula, washed and dried
1 small radicchio, leaves washed and coarsely shredded
1 small red onion, thinly sliced
2 clementines, peeled and sectioned
Sesame seeds to sprinkle
1 mango, peeled and cut into cubes, optional
1 avocado, peeled and cut into cubes

Combine all ingredients and drizzle with either the balsamic or lemon
vinaigrette dressing.

Spinach and Strawberry Salad, serves 2-3

4 cups baby spinach leaves, washed and dried
1 pint strawberries, washed and thinly sliced
1 small red onion, thinly sliced
1/4 cup walnuts, chopped
2 ounces goat cheese

Combine all ingredients and drizzle with either the balsamic or lemon
vinaigrette dressing.

Quinoa and Black Bean Salad, serves 4

2 teaspoons grated lime zest
2 tablespoons fresh lime juice
1/2 teaspoon raw honey
2 tablespoons extra-virgin olive oil
1 clove crushed garlic
1/4 teaspoon ground cumin
Dash of red pepper flakes, optional
1 cup quinoa
1 15-ounce can of organic black beans, rinsed and drained
2 tomatoes, chopped
4 scallions, chopped
1/4 cup fresh cilantro, chopped
Salt and fresh-ground pepper

Mix together the lime zest, lime juice, raw honey, cumin, crushed garlic, olive oil, and red pepper flakes if using them.

Cook the quinoa according to instructions on the box and allow to cool.

Mix all the ingredients together in a larger bowl.
Salt and pepper to taste.

Black Bean Salad, serves 4

1 can black beans, drained and rinsed
1/2 cup organic corn kernels, can use frozen
1 small red pepper, seeded and diced
3 green onions, washed and chopped, white part only
1/4 cup chopped cilantro

Mix and serve on a bed of arugula.
Recommended dressing, soy vinaigrette.

Crisp Eggplant Salad, serves 3-4

1 eggplant, thinly sliced
Extra-virgin olive oil, for brushing on eggplant
1 head butter lettuce, washed and dried, leaves separated
2 tablespoons basil leaves, torn
1/2 cup feta cheese, crumbled
Freshly ground black pepper

Brush the eggplant with oil.

Place in a frying pan over medium high heat and cook 2–3 minutes on each side until golden and crispy.
Serve on the lettuce and sprinkle with feta and ground pepper.
Recommended dressing, lemon vinaigrette.

Spring Wild Rice Salad, serves 4

from Golden Door Cooks Light and Easy by Michel Stroot

1/2 cup wild rice, rinsed
2 1/4 cups water
1 bay leaf
1/4 cup fresh lemon juice
1 tablespoon olive oil
1 cup corn kernels
1/2 cup chopped scallions
2 large plum tomatoes, seeded and diced
1/2 cup finely chopped parsley
2 teaspoons finely chopped fresh lemon thyme or common thyme
1 teaspoon kosher salt, optional
freshly ground pepper, to taste, optional

Combine the rice, water, and bay leaf in a small pot set over medium high heat.
Cover and bring to a simmer.
Simmer for 35 minutes or until the rice is tender.
Transfer to a mixing bowl and let cool.
Remove the bay leaf.
Stir in the lemon juice, olive oil, corn, scallions, tomatoes, parsley, lemon thyme, and salt, if using.
Mix well and refrigerate for 30 minutes.
Season with black pepper if desired.

Jicama Slaw with Pink Grapefruit, serves 6

from Cooking with the Seasons at Rancho La Puerta

1/2 small jicama
3 medium carrots, peeled
1/2 small head red cabbage, cored
1/4 cup fresh lime juice, about 2 limes
1 1/2 tablespoons vegetable oil
2 teaspoons fresh ginger, peeled and minced
1 1/2 tablespoons smooth peanut or other nut butter
1/4 cup coconut milk
3 tablespoons water
Zest of 1/2 a lemon, about 1 teaspoon
1/2 teaspoon white pepper
2 pink grapefruits
6 lettuce or red cabbage leaves
6 sprigs fresh cilantro

With a sharp knife, mandoline, or box grater, cut the jicama, carrots, and red cabbage into fine shreds, and place in a 2-quart bowl.

In a blender, combine the lime juice, oil, ginger, peanut butter, coconut milk, water, lemon zest, and white pepper.

Add the dressing to the shredded vegetables and toss to combine. Cover and chill.

Cut away all the peel and white pith from the grapefruit, then cut alongside each of the membranes to release the grapefruit segments, catching as much of the juice as you can, and add it to the slaw.

Serve the slaw mounded on a lettuce leaf and surrounded by a few grapefruit segments. Top the salad with a cilantro sprig.

Variations
For jicama, substitute napa cabbage, bok choy, or any green that appeals to you.

Chop a 1/4 cup unsalted roasted peanuts and mix into the salad.
Wash, stem, and chop the leaves from 6 sprigs of cilantro or 2 sprigs of basil and stir into the salad just before serving.

Edamame and Pinto Bean Salad, serves 6

from Chef Carlo Sorrano

1 cup edamame, shelled
1 8-ounce can pinto beans, rinsed and drained
1 stalk celery, chopped
1/2 small fennel bulb, diced finely
1/2 bunch swiss chard, leaves only, cut into strips
2 cloves garlic, minced
2 shallots, minced
1/2 bunch parsley, finely chopped
Salt and black pepper, to taste
Pinch of cayenne pepper
2 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil

In a large bowl, mix together the edamame, celery, fennel, parsley, salt, pepper, cayenne pepper, red wine vinegar, and 2 tablespoons of the extra virgin olive oil.

In a large sauté pan over high heat, add the remaining tablespoon of oil, garlic, shallots, and swiss chard. Cook until the chard is just wilted, about 3 minutes.

Add to the mixing bowl, and toss gently. Serve at room temperature or cold.

Balsamic Vinaigrette, makes about one cup

2/3 cup extra virgin olive oil
1/3 cup balsamic vinaigrette
1 clove crushed garlic
1 teaspoon Dijon mustard
1 teaspoon raw honey
Pinch of salt

Combine all ingredients in a glass jar and shake well till thoroughly blended.

Lemon Vinaigrette, makes about one cup

3/4 cup extra virgin olive oil
1/4 cup freshly squeezed lemon juice
1 clove garlic crushed
1/4 teaspoon salt
1 teaspoon mustard or to taste
Freshly ground black pepper to taste

Combine all ingredients in a glass jar and shake well till thoroughly blended.

Wheat-free Soy Vinaigrette, makes about one cup

1 tablespoon wheat-free soy sauce or tamari
1/2 cup extra-virgin olive oil
1/4 cup apple cider vinegar or juice of 2 limes
1 teaspoon raw honey
1 small red chili, seeded and finely chopped, or dash of red pepper flakes
1 tablespoon sesame oil

Put all ingredients into a glass jar and shake well until thoroughly blended.

Entrees
Spicy Marinated Chicken Breasts, serves 4

4 six ounce organic skinless and boneless chicken breasts
1/4 cup red wine vinegar
1/4 cup extra virgin olive oil
1/2 - 1 teaspoon freshly ground black pepper or more if you like it really spicy
1 teaspoon dried oregano
1/2 - 1 teaspoon crushed red pepper to taste
1 clove garlic, crushed
1/2 teaspoon paprika
1 teaspoon salt

Combine all marinade ingredients and pour over chicken breasts.
Marinate for at least one hour or overnight.
Remove chicken breasts from marinade and pan fry on a lightly oiled grill pan or skillet till cooked.

Glazed Orange-Basil Chicken with Baked Yams and Wilted Spinach, serves 4

from Golden Door Cooks Light and Easy by Michel Stroot

For the chicken
1⁄4 cup chopped fresh basil
1 tablespoon grated orange zest
1⁄2 cup fresh orange juice
1 teaspoon Dijon mustard
1⁄2 teaspoon kosher salt, optional
Black pepper, optional
4 4-ounce skinless, boneless chicken breast halves
Olive oil in a spray bottle, or 1 teaspoon olive oil
For the yams
3 medium-to-large yams, about 12 oz. each
1 teaspoon olive oil
For the spinach
Olive oil in a spray bottle, or 1 teaspoon olive oil
6 cups spinach, stems removed, washed and patted dry but slightly damp
Kosher salt, optional

To prepare the chicken, mix the basil, orange zest, orange juice, mustard, salt, and black pepper, if using, in a shallow glass or ceramic dish. Place the chicken in the marinade and turn to coat; cover and refrigerate for 1 hour, turning once or twice.

Meanwhile, to prepare the yams, preheat the oven to 350 degrees F.
Scrub the yams, oil them, and bake for 50 minutes or until fork-tender.
When you are ready to cook the chicken, preheat the broiler.
Spray or grease a baking sheet with olive oil and set aside.
Remove the chicken from the marinade, reserving the liquid.

Place the chicken onto the prepared baking sheet and spoon the reserved
marinade on top.

Broil for 15 to 20 minutes, turning the chicken breast once, until the top of the chicken is golden brown and glazed.

Meanwhile, spray or grease a nonstick pan with olive oil and set it over medium-high heat. Add the spinach, stirring constantly with a wooden spoon for 2 to 3 minutes, or until wilted. Season with salt if desired.

To serve, slice each yam into 4 1⁄2–inch rounds and place 3 rounds on each warm plate. Place a chicken breast half on each plate, spoon equal portions of spinach beside it, and serve.

Pan Roasted Grass-fed Beef Fillet

from Chef Carlo Sorrano

4 6-ounce grass-fed beef fillets
Salt and black pepper, to taste
1 tablespoon extra-virgin olive oil

Preheat the oven to 425 degrees F.
Place a sauté pan over high heat.
Season the steaks with salt and pepper, and rub with extra-virgin olive oil.
Place in the pan and brown the steaks on one side, about 5 minutes.

Turn the steaks over and place in the oven for about 4-5 minutes for medium to medium-rare doneness.
Let the steaks rest for 5 minutes before serving.

Oven Baked Fish Fillets with Roasted Tomatoes and Onions, serves 4

4 firm white fish fillets, about 4 – 6 oz each
1 onion peeled and sliced thinly
1 punnet cherry tomatoes, about 2 cups
2 large cloves garlic, peeled and thinly sliced
Salt and freshly ground black pepper
1 teaspoon dried oregano
Juice of one lemon
1 tablespoon of lemon zest, optional
Extra virgin olive oil, enough to coat the tomatoes and to drizzle over the fish

Preheat oven to 400 degrees.

In a large baking dish, toss together the tomatoes, onion slices and garlic with enough extra virgin olive to coat evenly.

Sprinkle with a little salt and freshly ground black pepper.
Roast in oven for about 10 – 15 minutes until the onions and tomatoes are soft.
Remove from oven.
Place fish fillets on top of the tomato, onion and garlic mix.

Drizzle lemon juice and extra virgin olive oil over the fish (useful hint – take a pastry brush and lightly brush the fish with extra virgin oil before drizzling with lemon juice).

Sprinkle with dried oregano, salt and pepper.

Bake until the fish is opaque throughout-about 10 – 15 minutes or more depending on the thickness of the fish.

Serve immediately.

Soy-and-Ginger-Glazed Salmon Steaks, serves 4

from Fast & Fresh by Marie Simmons 

2 tablespoons soy sauce
2 teaspoons grated fresh ginger
1 garlic clove, crushed through a press
1 teaspoon dark sesame oil
2-4 salmon steaks, about 1⁄4 inch thick – preferably wild, about 1⁄2 pound each
Lime wedges for garnish, optional

Combine the soy sauce, ginger, garlic and sesame oil in a pie plate or on a platter.

Add the salmon and turn to coat with the soy mixture. Marinate at room temperature for at 15 minutes, turning frequently and rubbing with the marinade, or cover and marinate in the refrigerator for 1 hour or more, turning occasionally.

Preheat the grill or broiler. Place the broiler rack about 4 inches from the heat source.
Grill or broil the salmon, basting with any marinade left in the dish, turning the salmon to brown both sides until the center looks opaque when tested with the tip of a knife, 6 to 8 minutes per side depending on the intensity of the heat.

Garnish with lime wedges, if using, and serve.

Tempeh with Vegetable Stir Fry and Ginger Carrot Sauce, serves 4-6

from Chef Carlo Sorrano

1 package tempeh, cut into 1-inch dice, or you may substitute 1 pound of boneless, skinless chicken breast
2 cloves garlic
2 tablespoons ginger, minced
4 tablespoons sesame oil
1 scallion, sliced thinly
1 shallot, diced
1 head of broccoli, cut into florets
1 cup shelled frozen edamame
4 shiitake mushrooms, cut into julienne
1 red pepper, sliced into thin strips
3 cups Chinese cabbage, cut into julienne
1 pinch red pepper flakes, optional
Sauce
1 lime, juiced
2 tablespoons mirin
1 carrot, peeled and diced
2 tablespoons ginger, grated finely
3 tablespoons wheat-free soy sauce, optional
3 tablespoons water
Salt and black pepper, to taste

Puree the sauce ingredients in a blender and set aside.

Heat a wok or large pan over high heat and drizzle in 2 tablespoons of sesame oil.

Once the oil is sizzling hot, add the garlic, ginger, scallion, and tempeh and stir-fry until the tempeh turns golden brown on each side, about 3-5 minutes. Remove from the heat and set aside.

Bring the same pan back up to heat, add a few more tablespoons of oil, and,
when the oil is hot, add the broccoli, peppers, edamame, mushrooms, and shallot. If you like it spicy, add a pinch of red pepper flakes.

Stir fry for about 2-3 minutes or until the vegetables are barely cooked.

You want them to have a bite, be al dente, so do not overcook.
Add the Chinese cabbage and stir-fry for 3 more minutes.
Add the tempeh and toss everything in the pan.
Add the sauce and mix all together.
Serve over brown rice or brown rice noodles.

Garlic and Chive Mashed Cauliflower, serves 4

from Mariel's Kitchen by Mariel Hemingway

1 head garlic
Olive oil for drizzling
1 pound organic cauliflower florets
1 tablespoon unsalted butter
2 tablespoons chopped chives

Preheat oven to 400 degrees.
Cut off top of garlic head to expose cloves.
Place on a piece of foil big enough to form an envelope around the garlic.
Drizzle with olive oil and enclose in foil.
Roast until very tender and lightly browned, about 30 minutes.
Cool slightly before squeezing out cloves and smashing them.

Bring a large pot of water with a steamer basket to boil over medium-high heat.
Steam cauliflower until it is very tender, about 5 to 7 minutes.

Remove cauliflower to a large mixing bowl and mash with a fork to reach desired consistency. For a smoother consistency, add half or all of the cauli-flower to
the bowl of a food processor and process until smooth. Return to mixing bowl before continuing.

Add peeled and smashed roasted garlic cloves, butter and 1 tablespoon of the chives to cauliflower and stir to combine.

Serve, garnishing with remaining 1 tablespoon of chives.

Medley of Sauteed Mushrooms, serves 4

3 tablespoons of extra virgin olive oil
2 cloves garlic, finely chopped
1 pound mushrooms, any variety, wiped clean and sliced thinly
1/2 teaspoon dried oregano
Salt and freshly ground pepper
1/4 cup freshly parsley, chopped

Heat the oil in a large frying pan.
Add garlic and sauté a few minutes.

Add mushrooms and oregano and sauté until the mushrooms begin to change color, about 5- 7 minutes.

Add salt and freshly ground pepper.
Garnish with chopped parsley.

Green Beans Almondine, serves 4-6

from Mariel's Kitchen by Mariel Hemingway

1 pound organic green beans or haricots vert, trimmed
2 tablespoons coconut or almond oil
2 ounces blanched slivered almonds
2 tablespoons chopped flat-leaf parsley
1 teaspoon lemon zest
1/4 teaspoon red pepper flakes
Sea Salt
Freshly ground black pepper

Bring a large pot of salted water to a boil over medium-high heat.
Blanch green beans briefly, just until they turn bright green.
Drain and run under cold water to stop the cooking. Set aside.
Heat oil over medium heat in a large skillet.
Add the almonds, parsley, zest, and red pepper flakes.
Cook, stirring frequently, until almonds begin to color, 2 to 3 minutes.

Add beans to the skillet and cook, stirring often, until cooked through, about 2 minutes.
Add salt and pepper to taste.
Serve immediately.

Alison’s Zucchini and Sugar Snap Pea Saute, serves 4

2 medium zucchini, cut in half lengthwise and then into half moons
3 cups sugar snap peas, trimmed
2 tablespoons extra-virgin olive oil
2 cloves garlic, crushed
Salt and freshly ground black pepper, to taste
1/2 teaspoon oregano, optional

Heat the extra virgin olive oil in a large frying pan.
Add crushed garlic and briefly stir fry.

Add the vegetables, salt, pepper, and oregano, if using, and cook, stirring often until cooked
but still slightly crisp, about 6-8 minutes.

Brown Rice Pasta with Garlic Roasted Vegetables, serves 3-4

2 large carrots, peeled and sliced into thin diagonals
2 zucchini, cut into 1/4 inch diagonals
2 fennel bulbs, thinly sliced
1 red pepper, seeds removed and thinly sliced
1/2 pound green beans, sliced in half
Extra-virgin olive oil
Coarse salt and freshly ground pepper
1 tablespoon dried oregano
2-3 cloves garlic, peeled and thinly sliced
Brown rice pasta, any shape
1/2 cup of sundried tomatoes in oil, drained

Preheat oven to 350 F.

In a large bowl, toss the vegetables with enough extra-virgin olive oil to coat.
Place on a large baking sheet or two and sprinkle lightly with coarse salt, black
pepper, and oregano.

Toss in the garlic.
Roast in the oven until tender and slightly browned, about 40 minutes.

In the meantime, cook the pasta according to the package instructions and drain.
Add the sundried tomatoes and roasted vegetables, garlic, and any leftover olive
oil from roasting, toss gently and serve.

Chickpea Creole Casserole, serves 4

from Stefanie Bryn Sacks, M.S.

2 tablespoons extra virgin olive oil
3 cloves garlic, minced
1 medium yellow onion, small dice, about 1 1/2 cups
1 teaspoon ground cumin
1 1/2 teaspoon chili powder
1 yellow bell pepper, small dice, about 1 cup
1 pint grape tomatoes, halved
1 15 oz can chick peas, with liquid
1 tablespoon fresh or dried oregano, rough chop
2 tablespoons fresh or dried basil, rough chop
2 tablespoons parsley, rough chop
Salt, to taste

In a medium pot, heat oil on medium.

Sauté garlic, onions, cumin and chili powder until slightly golden and aromatic.
Add remaining ingredients to pot and cook on medium low, covered, for 25 minutes, occasionally mixing.

Remove cover and cook for another 5 minutes.
Salt to taste.

Vegetable Fried Rice, serves 4

from Stefanie Bryn Sacks, M.S.

1 cup short grain brown rice
2 cups water
1 strip kombu, optional
1 medium zucchini, small dice, about 1 cup
1 small yellow squash, small dice, about 1 cup
4 scallions, thinly sliced
1 tablespoon sesame oil
2 tablespoons tamari soy sauce or Bragg’s liquid amino
2 tablespoons mirin
1 teaspoon toasted sesame oil
1 tablespoon gomasio, or substitute with 1 teaspoon salt mixed with 1 teaspoon sesame seeds

Place rice in a small pot with water and kombu. Cover and bring to a boil on high heat. Once boiling, turn to simmer and cook for about 30 minutes.

In large sauté pan, heat sesame oil on medium and sauté vegetables, occasionally tossing, until soft and colors are vibrant, about 5 minutes.

Add finished rice (discarding the kombu), tamari and mirin to pan; mix well and sauté for another 3 minutes.

Turn off heat, toss with toasted sesame oil and gomasio, or substitute
gomasio with 1 teaspoon salt mixed with 1 teaspoon sesame seeds.

Desserts
Clementine Segments Dipped in Dark Chocolate

4 clementines
16 ounces dark chocolate
1⁄4 cup shredded coconut
1⁄4 cup toasted chopped almonds
Peel and segment the clementines.

Melt the chocolate in a double boiler.

Dip the Clementine segments into the melted chocolate and sprinkle with toasted chopped almonds or shredded unsweetened coconut.

Banana Strawberry Sorbet

1 banana, peeled, cut into chunks, and frozen
1 cup frozen strawberries
1⁄2 teaspoon vanilla extract, optional
1 teaspoon raw honey, optional

In a food processor, combine all ingredients, and process until well blended, smooth, and creamy.

Serve immediately or refreeze for later.

Berry Crisp, serves 6-8

from Mariel's Kitchen by Mariel Hemingway

Coconut oil for greasing pan
8 cups mixed, seasonal organic berries
4 tablespoons Xylosweet. Xylosweet = xylitol
3 tablespoons rice flour
1 cup rolled oats
1/2 teaspoon ground cinnamon
1/4 teaspoon sea salt
1/2 cup unsalted butter, cut into small pieces and chilled

Preheat oven to 350 degrees.
Grease an 8- or 9- inch square baking dish with coconut oil.

Place berries in a large mixing bowl (Larger fresh berries such as strawberries, should be stemmed and sliced).

Add 2 Tablespoons of the Xylosweet and 1 tablespoon of the flour, mixing gently
to combine.

Spoon into prepared baking sheets and set aside.

Combine oats, the remaining 2 tablespoons Xylosweet, the remaining 2 tablespoons flour, cinnamon, and salt in a medium bowl, stirring to combine.

Add butter pieces and blend into dry mixture using a fork or your fingers until it forms pea-size lumps, being careful not to overwork.

Sprinkle mixture over the top of the berries.

Bake until the berries are bubbling and topping begins to brown, 30 to 35 minutes.

Allow to cool at least 15 minutes before serving.

Snacks
  • 1 plain, unsweetened yogurt or goat yogurt, with 1/2 cup berries.
  • Mary’s Gone Crackers Gluten-Free and Wheat-Free Snacks.
  • 1/4 cup mixed raw almonds, walnuts, sesame seeds, sunflower seeds & pumpkin seeds.
  • 1 apple, sliced, with 1 tablespoon organic raw almond butter.
  • Piece of fruit – please check the Eating Plan for allowable fruits.
  • Carrot and cucumber sticks with hummus.
  • Organic gluten-free and wheat-free rice crackers.