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A friend of mine asked me to explain what to do to help her family lose fat and get healthier. So the following is a brief guideline for building lean body mass and burning off fat.

WHAT NOT TO EAT

The difference between my position and many celebrity doctors, high profile nutritionists and other health experts is that the conventional wisdom is to “eat less” of (what I call) factory food. My position is not to “eat less” but to not eat any at all (except for dire emergencies when you have no other choice). At the same time, I am not a zealot but follow my grandmother’s philosophy of “Do your best and don’t worry about the rest.” A dessert—made from real ingredients—or a glass of wine or a glass of live beer from time to time is part of the pleasure of life. Below are some additional guidelines of what not to eat:

1.) Factory-produced food (i.e. anything made of, or containing refined white sugar, refined corn, refined grain, refined soy, refined oils, and chemicals (this includes aspartame, Splenda, MSG and other medically accepted chemicals). Factory raised animal products (meat, fish, chicken, eggs and dairy) harbor toxins

2.) Heat/chemical processed soy products, although historically eaten naturally fermented soy foods (miso, natto, tempeh and shoyu) can be eaten in tiny amounts as were traditionally consumed in Asian countries; (note that eating soy can dampen the thyroid and, in men lower testosterone levels, leading to less muscle mass and fat gain)

3.) “Lowfat,” “non-fat” or “lite” products are chemicalized, sugary impostors. Always eat the whole food.

4.) Chemical/heat processed, hydrogenated fats and factory produced saturated fat: cheese “foods” and non-dairy slices, deep fried foods, factory food containing polyunsaturated fat, hydrogenated or partially hydrogenated oil, heat, chemical and petroleum solvent treated polyunsaturated vegetable cooking oils (corn, cottonseed, safflower, soy and canola), imitation meat, factory mayonnaise, ersatz sour cream and fake dessert toppings, hydrogenated and partially hydrogenated vegetable margarines, movie popcorn and micro wave popcorn, non-dairy artificial cream products, soy “spreads”, Omega-3 “spreads”, vegetable shortening, factory produced eggs, dairy and meat (which harbor toxins).

WHAT TO EAT

1.) Organically produced meat, fish, poultry, dairy, vegetables, fruits, grains, legumes, seeds and nuts that could (in theory) be picked, gathered, milked, hunted or fished, and that have not undergone any processing.

2.) Incorporate highly nutritious “healing” foods into your diet such as cod liver oil and raw (unpasteurized) milk. Raw (i.e. natural) milk products are packed with the highest quality nutrition nature has to offer (with no added toxins) and are the perfect food to incorporate into your diet if you seek optimal health. Sources of raw milk and dairy products can be located on www.realmilk.com. You can purchase pure cod liver oil in your health food store (get the flavored kind).

3.) Historically eaten organically produced or raised fats. These are:

HEALTHY SATURATED FAT: butter, cheese, cocoa butter, coconut, whole coconut milk, coconut butter and oil, cream, crème fraîche, eggs, fowl fat, lard, nutmeg oil, palm kernel oil, sour cream and whole milk (Note that coconut is thermogenic (fat burning) and should be incorporated into your diet whenever possible)

HEALTHY POLYUNSATURATED FATS: (keep polyunsaturated oils cool and when cooking fish that contains these oils use a low heat): cold-water fish such as cod, herring, mackerel, salmon and sardines and their oils, eggs, butter, borage oil, cream, primrose oil, pumpkin seeds and oil, sesame seeds and oil, sunflower seeds and oil, walnuts and walnut oil, wheat germ and wheat germ oil and flaxseed oil (experts recommend cod liver oil over flaxseed oil, as flax in large amounts is thyroid dampening and it also tends to go rancid more quickly). Sesame oil is the only polyunsaturated oil that can be used safely in cooking.

HEALTHY MONOUNSATURATED FAT: almonds and oil, avocados and oil, hazelnuts and oil, peanuts, peanut butter and oil, olives and oil, rice bran oil, “high oleic” safflower and sunflower oils and sunflower seeds

4.) Eat as much as you like of organically raised or caught proteins: Beef, chicken, duck, eggs, fish, game, lamb, pork (bacon and ham must be nitrate free), veal, quail, seafood, squab, turkey

5.) Eat as many non-starchy veggies as humanly possible every day (you can also juice them—carrots however turn into sugar and therefore have too many carbs for most people)

Arugula, Asparagus, Bamboo shoots, Bean sprouts, Bell peppers, Broadbeans, Broccoli, Brussels sprouts, Cabbage, Carrots (raw), Cauliflower, Celery, Chicory greens, Chives, Collard greens, Coriander, Cucumber, Dandelion greens, Eggplant, Endive, Fennel, Gardencress, Garlic, Gingerroot, Green beans, Hearts of palm, Jaicama, Jalapeño and other chili peppers, Kale, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Radishes, Radicchio, Scallop squash, Snap beans , Snow peas, Shallots, Spinach, Spaghetti squash, Summer squash, Swiss chard, Turnip greens, Watercress

6.) Herbs and non-GMO Spices contain antioxidants and can be eaten liberally.

7.) Watch your carbohydrate intake. Basic physiology dictates that weight management is determined (in part) by how much energy you put into your system versus how much energy you expend. Any carbohydrate, whether it’s an apple or a candy bar, turns into energy (sugar) in your body, which is used as fuel. Since carbs are fuel, if you are unhealthy and fat and are lying in bed reading the paper, you obviously need far less fuel than a conditioned athlete in the third stage of an Iron Man competition. It’s common sense. If you are overweight and sedentary, you need proteins, fats and non-starchy vegetables to fuel ongoing metabolic processes and for internal repair, but you need very little energy food. If you are active, you need a moderate amount of carbs. If you are an extreme athlete your body needs more carbs (energy).

Examples of healthy real carbohydrates are fruit, grains, legumes, nuts, seeds, sugars such as unfiltered honey and molasses, dairy such as milk, kefir, and yogurt, as well as starchy vegetables such as acorn squash, artichokes, beets, butternut squash, cooked or juiced carrots, corn, green peas, leeks, lima beans, okra, parsnip, potato, rutabaga, sweet potato or yam and turnips.

A FEW LIFESTYLE TIPS FOR OPTIMAL HEALTH

1.) Eat three meals a day (especially breakfast) and snack on real food. Recent research proves that the theory of eating six small meals a day to increase metabolic rate is unfounded. Eat the way humans always ate: three times a day and snack if really hungry. (Kids are the exception because they need to eat more often.)

2.) Take a few quality supplements every day. The supplements I take are from www.drrons.com. However, less expensive high quality supplements can be purchased at www.smartbomb.com. Please do not buy supplements at CVS Pharmacy, GNC, drug stores, or Big Boxes. They are junk and adulterated with toxic fillers

3.) Drink lots of water and if humanly possibly reduce or quit caffeine—no diet drinks

4.) Limit alcohol to one or two drinks per week until you reach your optimal weight then drink moderately

5.) Watch your stress. And along those lines, since being a zealot is stressful, splurge once in a while on a dessert made of real ingredients. Use healthy natural sugars such as molasses, unfiltered honey, stevia, Sucanant or Rapadura

6.) Exercise every day in ways that encompass strength training, flexibility and endurance (walking 5 miles a day and stretching before and after is one plan)

TWO WEEKS OF BREAKFAST, LUNCH AND DINNERS

I understand that most people don’t have the time or inclination to prepare three meals a day. These meal plans are intended to inspire you to add a few new recipes to your repertory and for you to begin to understand what balanced eating looks like. If you don’t have time to prepare a meal, there are lots of stores these days that have organic readymade food. Use these meal plans as a template for how you want to eat: Protein and healthy fats with every meal, lots of non-starchy vegetables and a small portion of carbohydrates (unless you are an athlete).

Sunday
Breakfast: Brunch-Style Eggs, 1 cup raw milk, 1 1/2 cups strawberries.

Lunch: Minestrone Soup. Greek Salad. 2 1/2 cups watermelon.

Dinner: Spicy Southern Fried Chicken. Coleslaw with Jalapeño Pepper. ½ cup buttered corn or 6 ounces live beer (find sources on www.beertravelers.com).

Monday
Breakfast: Zucchini Frittata. 1 cup organic plain yogurt. 1/2 cup cubed papaya.

Lunch: Broccoli and Cheese Soup. Classic Chicken Salad with Apples and Grapes.

Dinner: 2 cups Tomato Soup. Salmon with Herbed Lime Butter. Maureen’s Asparagus Baked with Parmesan Cheese. Every Day Salad with Green Goddess Dressing.

Tuesday
Breakfast: Steak n’ Eggs. 2/3 cup Breakfast Grits.

Lunch: Chef’s Salad. Small bunch grapes.

Dinner: Country Style Pork Ribs. Collard Greens with Bacon. 1/2 cup unsweetened applesauce. 1/2 cup acorn squash with butter. Nadine’s Five Minute Salad.

Wednesday
Breakfast: Crustless Quiche. 2 cups honeydew melon.

Lunch: Bunless Blue Cheeseburgers. Amy’s Mountain Salad. 2/3 cup Dr. Ron’s Raw Ice Cream.

Dinner: Chicken Curry. Creamy Cucumber Salad.

Thursday
Breakfast: Chorizo with Scrambled Eggs, Avocado, Sour cream and Salsa. 1/2 large grapefruit.

Lunch: Cathy’s Salad. Simple Leek Soup.

Dinner: Crab Cakes with Caper Sauce. Easy Green Salad.

Friday
Breakfast: Chicken sausage and scrambled eggs. 2 cups cantaloupe.

Lunch: Shrimp Italiano Salad with Papaya, or James’s Mexican Shrimp. Yummy Coconut Nibble.

Dinner: New York Style Rib-Eye Steak with Sautéed Watercress. Mushrooms and Green Onions. Every Day Salad with French Dressing.

Saturday
Breakfast: Soft boiled eggs. 3/4 cup Bircher-Muesli.

Lunch: Great American Tuna Salad. 3/4 cup Curried Nuts.

Dinner: Easy Lemon and Rosemary Roasted Chicken. Sesame Broccoli. Caesar Salad. SPLURGE: Nadine’s Health(ier) Carrot Cake.

Sunday
Breakfast: 2 Can’t Live Without Pancakes. Bacon and Eggs.

Lunch: Chicken or Steak Fajitas, 1 small corn tortilla, 1/4 cup guacamole, sour cream and salsa. ½ cup Fruit Gazpacho.

Dinner: Jitka’s Borshch. Crock Pot Pork. 2 Zucchini Fritters. Green Salad with Chinese Salad Dressing.

Monday
Breakfast: Soft- or hard-boiled eggs. Nitrate free breakfast sausages. 1/2 cup Hippie Girl Granola. 1 cup raw milk.

Lunch: Chef’s Salad. 6 ounces Brazil nuts.

Dinner: Turkey Stir-Fry Stew. 2/3 cup Maureen’s Mushroom, Broccoli, Cheese and Tomato Risotto or 2/3 cup brown rice with butter.

Tuesday
Breakfast: Huevos Rancheros. 1 large orange, sliced.

Lunch: Cheat Spaghetti. 10 ounces live beer (find sources on www.beertravelers.com).

Dinner: Chicken Saté. 1/2 cup brown rice with butter. Asian Green Bean Salad.

Wednesday
Breakfast: Sun-Dried Tomato and Chèvre Omelet. 1/2 cup blackberries topped with crème fraîche.

Lunch: Veggie Soup topped with Grilled Chicken. One large peach.

Dinner: Grilled Swordfish with Cilantro Marinade, Simple Green Beans, SALAD, Oven Roasted Taters (equal to 1/2 potato).

Thursday
Breakfast: 2 hardboiled eggs. 1 cup cottage cheese. 1/2 cup blueberries.

Lunch: Green Salad with Lime Chicken Strips. 1 cup cherries.

Dinner: Shoyu and Ginger Beef on Bok Choy. Jicama Salad. 10 ounces live beer (find sources on www.beertravelers.com).

Friday
Breakfast: Egg Salad and Ham Rollups. 4 tangerines.

Lunch: Chicken Coconut Soup. 2/3 cup Coconut Ice Cream.

Dinner: Wow-Them Meatballs. Or Classic Meatloaf. ½ cup mashed potatoes with butter. Gorgonzola Salad with Pears.

Saturday
Breakfast: Eggs Florentine. 1 large pear.

Lunch: Lamb and Sausage Stew. Green salad with Ranch Dressing.

Dinner: Roast Beef with Wasabi Sauce, 1/2 medium baked potato with butter, 1 small dollop sour cream and chives. Salad with Thousand Island Dressing. SPLURGE: 1 glass red wine of your choice. Flourless Chocolate Cake.

Real Food Snacks
The rule of thumb is to always eat a carb with a protein. However there are foods, like apples, that are low on the glycemic index and can be eaten in small amounts alone. You can find other snack ideas on my previous post on snacking.

8 tablespoons almond butter on celery stalks
1 small apple, sliced and sprinkled with cinnamon
2 medium apricots with ½ cup cottage cheese
1/2 avocado with tuna salad
1/4 cup blackberries or blueberries with ½ cup cottage cheese
½ cup boysenberries with ½ cup cottage cheese
3 ounces Brazil nuts
1 1/2 ounce cashews
3 tablespoons cashew butter on celery stalks
1 1/2 cups strawberries with unsweetened whipped cream with a pinch of stevia
1/2 cup Curried Nuts
2 medium dates, 1 medium dried fig or 2 medium fresh figs with string cheese
3 ounces filberts or hazelnuts
1/2 large grapefruit
15 grapes
3 ounces macadamia nuts
1 cup raw whole milk (or organic if your state does not allow the sale of raw milk)
2 ounces peanuts
4 tablespoons peanut butter on celery stalks
2 ounces pecans
2 ounces pistachio nuts
2 ounces pine nuts
1 ounce pumpkin & squash seeds
1 medium nectarine
1 medium orange
1 cup organic plain yogurt
1/2 cup papaya
1 medium peach
1/2 large pear
2 medium plums
3 cups air-popped popcorn seasoned with melted butter and sea salt
3 prunes with your choice of cheese
½ cup raspberries with ½ cup cottage cheese or whole plain yogurt
1/2 cup sunflower seeds
2 tablespoons sunflower seed butter on ½ apple
2 small tangerines
4 ounces walnuts

Romaine Lettuce Salad with Thousand Island Dressing
Makes 6 Servings

Dressing

1/4 cup mayonnaise
2 tablespoons prepared chili sauce
2 tablespoons sour cream
2 teaspoons organic pickle relish
1/2 chopped hard-boiled egg
2 teaspoons minced scallions
sea salt and freshly ground black pepper, to taste

In a medium bowl, using a fork, combine all ingredients until well blended and smooth.

Green Salad with Ranch Dressing
Makes 4 Servings

1/2 cup mayonnaise
1/2 cup whole sour cream
1 minced garlic clove
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
sea salt and freshly ground black pepper, to taste
1 bag ready washed mixed salad greens

In a blender or food processor, combine all ingredients and blend until smooth. Put salad greens in a salad bowl and toss with dressing.

Lamb and Sausage Stew
Makes 4 Servings

½ cup large dried white beans
2 tablespoons coconut oil
1 yellow onion, peeled and chopped
4 garlic cloves, minced
4 celery stalks, chopped
2 nitrate free Italian sausages
4 lamb chops, bone on
6 cups chicken broth (see Minestrone Soup)
4 carrots chopped
sea salt and freshly ground black pepper, to taste
¼ teaspoon cayenne pepper
1 bay leaf
½ cup frozen peas

Soak the beans several hours in plenty of water.

In a soup pot, over medium heat, heat coconut oil. When hot sauté onions, garlic, celery just briefly before adding the sausage and lamb chops and continue to sauté until meat is browned. Drain beans. Add broth, carrots, beans, bay leaf, salt, pepper, and simmer covered 1 ½ to 2 hours or until the beans are soft, stirring frequently. Add peas during the last 10 minutes and cook until just cooked through.

Classic Chef’s Salad
Makes 4 Servings

Dressing
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 organic egg yolk
1 minced garlic clove
sea salt and freshly ground black pepper, to taste
1/4 cup extra virgin olive oil
2 tablespoons minced fresh chives

Salad
3 loose handfuls salad greens
8 ounces cooked cold chicken, cut into thin strips
8 ounces cooked cold nitrate-free ham, cut into thin strips
8 ounces (preferably raw) Swiss cheese, cut into thin strips
2 medium-ripe quartered tomatoes
2 hard-boiled eggs, quartered
1 cup peeled and sliced cucumber
1 cup pitted black Greek or green olives

In the bottom of a large salad bowl, using a fork, whisk salad dressing ingredients, except chives, until emulsified. Add chives and salad greens and toss. Divide salad onto four plates and top with remaining ingredients.

Green Salad with Chinese Dressing
Makes 4 Servings

1 teaspoon grated fresh ginger root
2 minced garlic cloves
1 tablespoon shoyu
2 tablespoons lime juice
1/4 cup sesame oil
1/2 cup mayonnaise
2 loose handfuls of mixed greens, washed and spun dry

Using a fork, mix all ingredients except salad greens in the bottom of a salad bowl, whisking to emulsify. Add greens and toss to coat.

Chicken Coconut Soup
Makes 6 Servings

6 cups chicken broth (see Minestrone Soup)
3 14-ounce cans unsweetened coconut milk (not lite)
1 1/2 cups 1/4-inch-thick slices fresh lemongrass
3 large boned chicken breast halves cut into bite-size strips
6 tablespoon lime juice
3 tablespoons readymade Thai fish sauce
1 1/2 tablespoons ready made Thai Red Roasted Chili Paste, or to taste
finely chopped fresh cilantro

In a medium saucepan over medium high heat, bring broth, coconut milk and lemongrass to a boil. Reduce heat, add chicken and simmer until almost cooked through, stirring occasionally. Transfer chicken to plate. Add 1 tablespoon lime juice, fish sauce and chili paste to soup and simmer until reduced to 2 cups, about 
20 minutes. Add chicken and simmer to heat through. Ladle soup into bowls. Garnish with fresh cilantro.

Egg Salad and Ham Rollups
Makes 4 Servings

8 eggs
1/3 cup finely chopped celery
1/4 cup chopped pimiento-stuffed green olives
1/2 cup mayonnaise
1 tablespoon Dijon mustard
8 slices Canadian bacon

Fill a saucepan with cold water, add eggs and bring to a boil over high heat, uncovered. When water boils, immediately cover pan, remove from heat and let sit undisturbed 15 minutes. Drain and rinse eggs under cold water to shock the shell. Peel and discard shells, set eggs aside.

Preheat broiler.

In a medium mixing bowl, combine remaining ingredients, except bacon. Spoon a dollop of mixture into a slice of bacon, wrap and secure with a toothpick. Put the rollups in a broiler proof pan and broil for about 2 minutes, until bacon is browned.

Chicken or Steak Fajitas
Makes Four Servings

2 pounds skinless, boneless chicken breasts
or 2 pounds top round or flank steak
1/4 cup lime juice
2 tablespoons minced fresh cilantro
2 tablespoons extra virgin olive oil
2 minced garlic cloves
2 tablespoons oregano
2 tablespoons minced red onion
2 teaspoons chili powder
1 teaspoon ground cumin
dash cayenne pepper
sea salt and pepper, to taste

2 tablespoons coconut oil
1 large, thinly sliced red onion
2 thinly sliced red bell peppers
2 small, diced, fresh jalapeño chili peppers
(wear rubber gloves to prepare fresh chili pepper)

4 corn tortillas
4 dollops store bought guacamole
4 dollops sour cream
4 tablespoons readymade salsa
2 cilantro sprigs, finely chopped

In a medium bowl, combine lime juice, cilantro, olive oil, garlic, oregano, onion, chili powder, cumin, cayenne pepper, salt and pepper. Rinse meat under cold water, pat dry with paper towels, and cut into strips. Add meat to marinade, while preparing remaining ingredients.

Preheat oven to 350º.

In a heavy-bottomed skillet, heat coconut oil over medium high heat until melted. Add onion, bell pepper and jalapeño pepper. Cook until softened, about 8 minutes. Drain meat, and pour marinade into skillet until reduced by half. Add meat and sauté until tender, about 5 minutes.

Meanwhile, put corn tortillas into the oven to warm. Put tortillas on 4 plates and spoon fajitas over, top with guacamole, sour cream, salsa and cilantro.

Classic Meat Loaf
Makes Four Servings

1 tablespoon butter
1 yellow onion, finely chopped
1 1/2 pounds ground beef
12 ounces ground pork
2 tablespoons shoyu
2 tablespoons Dijon mustard
5 AK-Mak crackers, pulsed in food processor
sea salt and freshly ground pepper, to taste
1/2 cup applesauce
6 strips bacon

Preheat oven to 350º. In a medium-sized skillet, over medium heat, melt butter. Add onion and sauté until golden brown. Set aside.

In a medium-sized mixing bowl, using your hands, combine beef, pork, shoyu, mustard, cracker crumbs, salt and pepper, to taste, and all but 3 tablespoons of the applesauce. Add sautéed onion and mix well. Form into a loaf, spread remaining applesauce over the top and arrange bacon strips.

Bake until browned, about 1 hour. Allow to sit for 5 minutes before slicing.

Fruit Gazpacho
Makes 6 Servings

1 apple of your choice, peeled and sliced
1 cup sliced grapes
¾ cup blueberries
½ cup sliced strawberries
½ cup diced fresh pineapple
½ cup orange juice
¼ teaspoon black pepper

Mix all ingredients in a large bowl. Serve immediately.

James’s Mexican Shrimp
Makes 2 Servings

1 Serrano pepper
(wear rubber gloves to prepare fresh chili pepper)
2 garlic cloves, minced
1 tablespoon coconut oil
1 pound jumbo shrimp, shelled and deveined
Cotija (Mexican) cheese
1 cup cream

In a medium skillet, over medium heat, sauté peppers and garlic to soften, about 1 minute. Add shrimp and cook, stirring until shrimps turn red. Add cheese and cream and stir to heat and thicken, about 3 minutes. Serve with rice.

Green Salad with Lime Chicken Strips
Makes 2 Servings

Salad
½ cup butter
juice of 2 limes
cayenne pepper, to taste
2 boneless chicken breasts, skin on
sea salt, to taste
1 bag ready mixed greens salad

Dressing
1/2 cup extra virgin olive oil
2 tablespoons white balsamic vinegar
2 tablespoons lemon juice
1/2 teaspoon Dijon mustard
sea salt, to taste
freshly ground black pepper, to taste

In a medium skillet, melt butter, add lime juice and cayenne pepper and mix well. Rinse chicken under cold water and dry with paper towels. Place in a Ziplock bag and marinate, refrigerated, overnight.

Heat a medium skillet over medium heat. When hot add chicken and marinade. Cook, simmering until chicken is browned and cooked through, about 8 minutes per side.

In the bottom of a salad bowl, whisk all dressing ingredients until emulsified. Divide salad on 2 plates.

Remove chicken to a cutting board, slice into strips and top salads.

Jicama Salad
Makes 6 Servings

Dressing
juice of one lime
2 tablespoons white wine vinegar
¼ cup extra virgin olive oil
kosher salt and freshly ground black pepper, to taste

Salad
1 jicama, peeled and cut into thin strips
1 large red onion, cut in half and sliced
3 oranges, peeled and sliced
3 ripe avocados, peeled, pitted and cut in wedges

In the bottom of a salad bowl whisk together dressing ingredients until emulsified. Add salad ingredient and toss gently. Divide onto plates and serve.

Sun-Dried Tomato and Chèvre (Goat Cheese) Omelet
4 eggs
2 tablespoons all-dairy heavy cream
freshly ground black pepper, to taste

Filling
1/4 cup slivered sun-dried tomatoes, packed in olive oil and drained (reserve oil)
3 tablespoons crumbled Chèvre (goat cheese)
2 tablespoons finely slivered fresh basil, or 2 teaspoons dried basil
3 tablespoons diced green olives

In a medium bowl, using a fork, whisk eggs, cream and pepper. Set aside.

Combine sun-dried tomatoes with crumbled goat cheese, basil and green olives. Set aside.
In a 10 inch nonstick skillet, pour in 2 tablespoons of drained olive oil from sun-dried tomatoes. When oil is hot, pour in egg mixture. Cook over medium high heat until eggs begin to set. Lift edges to allow uncooked egg to seep underneath. When bottom layer of egg is cooked but top is still moist, spread sun-dried tomato and cheese mixture over one side of omelet. Gently fold omelet in half. Cook half a minute longer until filling is hot. Slide omelet onto a plate and serve immediately.

Huevos Rancheros
Makes 4 Servings

2 tablespoons extra virgin olive oil
1/2 cup chopped red onion
1 minced garlic clove
1/2 cup readymade red enchilada sauce
1/2 cup chopped fresh tomatoes
1/2 teaspoon dried oregano
1 teaspoon chili powder
1/4 teaspoon ground cumin
sea salt and freshly ground black pepper, to taste
2 tablespoons chopped fresh cilantro
8 eggs
4 corn tortillas
1 cup grated Jack cheese

Topping
1 sliced ripe avocado
1/3 cup whole sour cream
4 sprigs fresh cilantro
1/2 cup readymade salsa

In a medium saucepan, heat oil over medium high heat. When oil is hot, add onion and garlic and cook until softened, about 5 minutes. Add enchilada sauce, tomatoes, oregano, chili powder, cumin and pepper. Mix well. Simmer, uncovered, 10 minutes, stirring occasionally. Add chopped cilantro.

Cook eggs over easy.

Submerge tortillas into hot ranchero sauce to coat and then put on plates. Top with cooked eggs. Add a layer of cheese, followed by hot ranchero sauce. Add avocado slices, sour cream and cilantro sprigs. Serve with salsa on the side.
Crock Pot Pork
Makes 6 Servings

One 3-pound pork loin
Sea salt and freshly ground black pepper, to taste
3 tablespoons coconut oil
1 loose handful fresh rosemary
8 cloves garlic, peeled
4 bay leaves
1 fennel bulb, sliced
1/2 bottle white wine
Rinse pork under cold water and pat dry with paper towels. Season with salt and pepper.
In a large skillet, heat coconut oil until melted, careful not to burn, sauté the pork until it begins to brown.
Strip the rosemary off the stems and put it along with the garlic, bay leaf, fennel, and wine into the Crock Pot. Cook on low for 6 hours.

Eggs Florentine
Makes 6 Servings

1 ounce dried porcini mushrooms
16 ounces chicken broth (see Minestrone Soup)
3 tablespoons butter
1 pound fresh spinach, stems trimmed
1 medium yellow onion, chopped
2 tablespoons arrowroot
2 tablespoons heavy whipping cream
12 ounces nitrate-free ham, cut into 1/2-inch cubes
6 eggs
1/3 cup grated Parmesan cheese

Preheat oven to 400°F.

Rinse porcini and place in a medium bowl. In a medium saucepan, over medium heat, bring broth to a boil. Bring broth to boil in medium saucepan and pour over mushrooms. Let stand to soften, about 30 minutes.

In a large skillet, over medium heat, melt 1 tablespoon of butter. Add spinach and toss until wilted, about 3 minutes. Spread spinach on the bottom of 13- x 9-inch Pyrex baking dish.

In the same skillet, over medium heat, melt remaining butter. Add onion and sauté until translucent, about 5 minutes. Add mushrooms with liquid, cream and arrowroot. Boil until sauce thickens, whisking, about 3 minutes. Mix in ham. Season to taste with salt and pepper.

Crack eggs open over spinach, spacing evenly. Spoon turkey mixture around eggs, leaving yolks exposed. Top with Parmesan and bake until eggs are just set, about 15 minutes.

Sesame Broccoli
Makes 6 Servings

2 teaspoons sesame seeds
2 bunches broccoli florets
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
2 teaspoons shoyu
sea salt and freshly ground black pepper, to taste

In an ungreased skillet, toast sesame seeds over medium-high heat. Stir seeds or shake pan almost constantly until seeds are lightly browned and begin to pop. Remove from pan and set aside.

In a large saucepan, over high heat, bring 2 cups water to a boil. Add broccoli florets and steam until just tender, about 5 minutes. Drain into a medium bowl.

Drizzle over broccoli, sesame oil, rice wine vinegar, shoyu and season with salt and pepper. Toss gently and sprinkle with sesame seeds.

Great American Tuna Salad
Makes 2 Servings

1 pound fresh tuna (alternatively you can use 2 cans albacore tuna)
½ cup mayonnaise
2 minced garlic cloves
1 teaspoon fresh lime juice
1 tablespoon Dijon mustard
2 tablespoons readymade organic pickle relish
freshly ground black pepper, to taste

1 avocado, cut in half, peeled and pitted

In a large skillet, cover tuna with water and bring to a boil over medium-high heat. Reduce heat and simmer to poach until done, about five minutes. Remove from water and set aside to cool.
In a medium bowl, using a fork, mix mayo, garlic, lime juice, mustard, pickle relish, salt and pepper.
Shred tuna and mix into dressing. Put one half avocado on each plate and divide the tuna over.

Simple Leek Soup
Serve 8 to 10

3 stalks leeks
2 quarts homemade chicken broth (see Minestrone recipe)
1 bunch Italian parsley
sea salt, to taste
freshly ground black pepper, to taste

½ cup sour cream

Cut off tough green leaves and discard. Cut leeks lengthwise and then chop into ½ inch pieces. Fill your kitchen sink and wash leeks of all grit by soaking and swishing. Remove to colander. Cut off stalks from parsley, chop coarsely and add to rinse water, rinsing well.

In a large soup pot, put leeks, parsley and chicken broth. Bring to a boil over medium high heat then reduce to simmer. Cook for about one hour till leeks are very soft. Season with salt and pepper and allow to cool.

When completely cool (or soup will splatter out of the blender), blend soup in batches until completely smooth. Reheat and serve with a dollop of sour cream.

Shrimp Italiano Salad with Papaya
Makes 4 Servings

1 each, red, yellow and orange bell peppers
extra virgin olive oil, to taste
1 minced garlic clove
dark balsamic vinegar, to taste
sea salt and freshly ground black pepper, to taste

Dressing
1/2 cup extra virgin olive oil
2 tablespoons white balsamic vinegar
2 tablespoons lemon juice
1/2 teaspoon Dijon mustard
sea salt, to taste
freshly ground black pepper, to taste

Salad
6 loose handfuls of mesclun salad greens (endive, lamb’s lettuce, dandelion, arugula, chervil, purslane and other leaf lettuces)

2 ripe papayas, peeled and cut into cubes
one lemon cut in half

4 tablespoons coconut oil
2 cloves garlic crushed and minced
2 small shallots, peeled and minced
2 pounds jumbo shrimp, shelled and deveined
2 tablespoons fresh oregano, minced
2 tablespoons fresh, thyme, minced
2 tablespoons fresh rosemary, minced
dash cayenne pepper
sea salt,  to taste
freshly ground black pepper, to taste

Rinse, halve, depulp and julienne peppers, In a large skillet, over medium high heat, heat oil. When oil is hot, add bell peppers and garlic and sauté until softened and tender, about 10 minutes, stirring occasionally. Season with sea salt and pepper. Remove from heat. Add a dash of balsamic and toss gently.

In the bottom of a large salad bowl, using a fork, whisk dressing ingredients until emulsified. Add salad greens and toss well.

Put cubed papaya in a small bowl and squeeze one half of the lemon over. Toss to coat.

In a large skillet on medium heat, melt coconut oil, careful not to smoke. Add garlic and shallots, and sauté for about 2 minutes until shallots soften. Add shrimp and sprinkle on the oregano, thyme and rosemary. Cook until shrimps are pink and thoroughly cooked, about 5 minutes. Season with salt and pepper and very carefully add a dash of cayenne pepper. Squeeze the second ½ of the lemon over shrimps and toss. Remove from heat.

In the center of four plates put a spoonful of the mixed bell peppers, surround with salad. Divide shrimp evenly over the four salads. Garnish with papaya.

Can’t Live Without Pancakes
Makes 4 Servings

butter
3/4 cup whole-milk cottage cheese
2 extra large eggs or 3 medium
3 tablespoons whole wheat flour
blueberries (optional)
unfiltered honey (optional)

Over medium heat, melt butter on a cast iron griddle. When hot and bubbly, using a ladle, scoop the batter onto the griddle in four even batches. Cook until undersides are golden brown, about four minutes. Flip carefully and cook through, another 3 minutes. Top with butter, blueberries, a drizzle of honey.

Brunch-Style Eggs
Makes 4 Servings

8 eggs
6 ounces cream cheese, cut into 1/2-inch cubes
1/2 pound pre-washed fresh spinach, chopped
1/2 cup grated Parmesan cheese
2 tablespoons unsalted butter
sea salt and freshly ground black pepper, to taste
garlic powder, optional

In a small bowl, beat eggs. Set aside. In a medium-sized nonstick skillet, melt butter over medium high heat. When butter is hot and bubbly, add spinach if using and sauté until wilted, add eggs, cream-cheese cubes and Parmesan cheese and scramble until cream cheese is melted and eggs are cooked. Season with salt, pepper and garlic power if using, and serve immediately.

Deviled Eggs
Makes 2 servings

6 eggs
2 tablespoons mayonnaise
2 tablespoons sour cream
1 tablespoon Dijon mustard
sea salt and pepper, to taste
dash cayenne pepper
paprika, for garnish

Place eggs in a saucepan and cover with cold water. Bring to a boil uncovered. When water boils, cover pan, remove from heat and let sit 15 minutes. Drain and rinse eggs under very cold water. Crack and roll to peel easily.
Cut peeled eggs in half lengthwise. Carefully remove yokes and put into a medium-sized mixing bowl. Using your fingers, crumble the yolks. Add remaining ingredients, except paprika and combine until smooth.
Using a small teaspoon, fill egg-white cavities with a dollop of mixture. Sprinkle tops with paprika.

Bircher-Muesli
Makes 8 Servings

1 cup whole, plain, organic yogurt
1 cups organic rolled oats
1 cup raw milk
1 chopped apple
1 banana
1 cup strawberries
1 cup blueberries
1/4 cup each walnuts and pecans or nuts and seeds of your choice
1/8 cup unrefined, unfiltered honey

In a large storage bowl, combine all ingredients. Cover and leave overnight. Serve for breakfast—add more milk if necessary to thin.

Hippie Girl Granola
Makes 10 Servings

1 cup organic rolled oats
1/4 cup each raw, organic pecans, walnuts, sunflower and pumpkin seeds,
or nuts and seeds of your choice
1/8 cup coconut oil, melted
1 tablespoon cinnamon
1 teaspoon allspice
1/8 cup unrefined, organic honey
1/8 cup organic currants
(or any dried fruit—figs, raisins, pineapple, apples, bananas)

Pre-heat oven to 350°. In a medium-sized bowl, combine all ingredients except currants, which become teeth-shatteringly hard if you bake them too long. Spread over a cookie sheet and bake for 30 minutes. Remove from oven and stir in currants or other dried fruit. Bake another 10 minutes. Remove and cool. Keep in airtight container.

Frittata
Makes 4 Servings

3 slices nitrate free humanely raised bacon, finely sliced,
or more if you want a heavier bacon taste
3 medium organic zucchini, sliced
5 organic Swiss chard leaves, stems cut off and finely chopped
1 bunch (about organic scallions, finely chopped
8 large pasture raised eggs
6 large organic basil leaves, minced
¼ teaspoon sea salt, or to taste
¼ teaspoon black pepper, or to taste
½ cup unpasteurized Parmesan or Romano cheese, grated

Preheat broiler.

In a 10-inch cast iron skillet over low heat, cook bacon until the edges just begin to crisp, about 6 minutes. Pour off some of the oil, leaving about 2 tablespoons. (If this is awkward, you can ball up 2 paper towels and carefully sop up some of the grease.) Add zucchini, chard and scallions. Don’t worry if the veggies seem to be overflowing from the pan as they will shrink dramatically as they cook. Using two forks, toss veggies until they are cooked through, about 8 to 10 minutes.

In a small bowl, using a fork, whisk eggs. Add basil, salt and pepper and ½ of the Parmesan cheese. Pour egg mixture over veggies and cook on a gentle low heat until set, about 15 minutes.

Sprinkle with the remaining cheese and put under broiler to brown and puff the top, about 2 to 3 minutes.

Crustless Quiche
Makes 4 Servings

4 eggs
1 cup cream
1/2 cup milk
sea salt and freshly ground black pepper, to taste
dash cayenne pepper
1 cup grated Gruyère or Jack cheese
1 cup cooked nitrate free bacon, optional
1 cup diced nitrate free ham, optional
1 cup cooked, drained and chopped broccoli

Preheat oven to 350°. In a medium bowl, using a fork, whisk eggs, cream, milk, salt black pepper and cayenne pepper until well blended. Add grated cheese and meats and broccoli and mix well.
Butter 10-inch baking pan. Pour in the mixture. Place pan on a baking sheet and bake 45 to 50 minutes, or until a knife inserted into center comes out clean. Let cool 5 minutes before slicing.

Chorizo with Scrambled Eggs, Avocado, Sour Cream and Salsa
Makes 2 Servings

1/2 pound organically produced chorizo
1 fresh jalapeño pepper, seeded and chopped fine
(wear rubber gloves to prepare fresh chili pepper)
1 cup Monterey Jack cheese
6 eggs, whipped
1 tablespoon butter
1 avocado, peeled and sliced
4 dollops sour cream
readymade salsa, optional

In a medium cast iron skillet, over low heat, fry chorizo and jalapeño pepper until meat is browned, about 5 minutes. Add butter to melt and stir in eggs, scrambling with a wooden spoon. Before removing from skillet, add cheese and stir quickly to melt. Divide on plates and serve topped with avocado slices, sour cream and salsa.

Minestrone Soup
Makes 6 to 8 Servings
(This soup is zero carb and can also be eaten anytime during the day as a snack.)

2 tablespoons butter
1 small yellow onion, chopped
4 pounds chicken necks and backs
1 teaspoon fresh oregano, minced
1 teaspoon fresh rosemary, minced
1 teaspoon fresh thyme, minced
sea salt, to taste
freshly ground black pepper, to taste
2 quarts filtered water (not tap)
6 medium carrots, peeled and diced into pea-size squares
1 large handful green beans, ends cut off,
strings removed and chopped into pea-size pieces

In a large soup pot over medium heat, melt butter and sauté onions until soft. Meanwhile, rinse chicken parts under cold water, dry with paper towels and season with herbs, salt and pepper. Add to pot and cover with water. Allow to come to a boil and then turn heat to low. Simmer for 2 to 3 hours.

Using a slotted spoon remove chicken parts and set aside. Strain broth a strainer. You should have a richly golden succulent broth brimming with chicken fat. (I allow the chicken parts to cool, remove the meat and feed it to my grateful dogs.)

Bring a small pot of water to boil and add carrots and green beans and blanche for 3 minutes. Strain and add to broth. Add more salt and pepper to taste and serve this most delicious and nutritious soup.

Broccoli and Cheese Soup
Makes 6 Servings

2 tablespoons coconut oil
2 tablespoons unsalted butter
1 minced garlic clove
1 diced carrot
5 cups organic chicken broth
1 bay leaf
1/2 teaspoon celery seed
2 sprigs fresh thyme, or 1 teaspoon dried thyme
1/4 cup slivered fresh basil, or 1 teaspoon dried basil
1 head broccoli cut into small florets, with stalks peeled and diced
1/2 cup organic milk
1 cup organic cream or half and half
dash cayenne pepper, or to taste
sea salt and freshly ground black pepper, to taste
1 cup organic grated cheddar cheese, about 4 ounces

In a medium-size saucepan, melt butter over medium-high heat. When butter is hot and bubbly, add garlic and carrot and cook until softened, about 5 minutes. Add broth, bay leaf, celery seed, thyme, basil and broccoli. Bring to a boil, reduce heat and cook 5 to 8 minutes, until broccoli is tender.

When completely cool (or soup will splatter out of the blender), pick out bay leaf and discard. Purée soup, about 60 seconds per batch, until smooth. Wash and dry pot. Pour puréed soup back into pot and stir in cream. Season to taste with pepper. Cook over low heat until heated through. Do not boil. Stir in cheese just before serving.

Tomato Soup
Makes 3 Quarts

1 eight-ounce jar sun dried tomatoes in olive oil
1 large yellow onion, coarsely chopped
12 ripe beefsteak tomatoes, washed and scored into quarters
3 quarts homemade or readymade organic chicken broth
1 large handful fresh basil, washed, stems removed
2 tablespoons freshly grated nutmeg
cayenne pepper, to taste
sea salt and pepper, to taste
whole cream, optional

In a large soup pot, over medium-high heat, heat the sun dried tomatoes and all of the oil. When hot, add the onion and sauté until soft, about five minutes, stirring occasionally.
Add tomatoes to pot, cover with chicken broth and cook over medium heat for one hour, until very mushy. Turn off heat, add basil and cover. When completely cool (or soup will splatter out of the blender), purée soup, about 60 seconds per batch, until very smooth. Rinse pot and wipe dry. (You may strain the soup for a smoother consistency if desired.) Return soup to the pot. Season with nutmeg, cayenne pepper, salt and pepper. Ladle into bowls and pour cream into the center of each bowl.

Salmon Chowder
Makes 4 Servings

4 strips nitrate free bacon, cut into 1-inch pieces
1 medium white onion, chopped into 1/2-inch cubes
2 celery ribs, chopped into 1/2-inch pieces
2 cups fresh green peas
sea salt and freshly ground black pepper, to taste
1 cup water
1 cup whole, organic cream
1 cup whole, organic milk
1 pound skinless salmon fillet, cut into 1-inch pieces
2 tablespoons chopped fresh dill
2 tablespoons butter

In a large heavy soup pot, fry bacon until transparent. Drain off all but about 1 tablespoon of fat. Add onion, celery, potatoes, salt and pepper and sauté, stirring occasionally until onions are soft and bacon is crisp, about 6 minutes. Stir in water, turn heat to high and bring to a boil. Reduce heat and simmer, covered, until peas are tender, about 5 minutes. Add milk, cream, salmon, dill and butter and simmer another 3 to 4 minutes, and salmon is just cooked.

Nadine’s Five Minute Salad
Makes 2 Servings

Dressing
4 tablespoons extra virgin olive oil
2 tablespoons white wine, red raspberry, apple cider or balsamic vinegar
1 teaspoon honey
½ teaspoon Dijon mustard
sea salt, to taste
freshly ground black pepper, to taste

Salad
one bag mixed salad greens
1 avocado
½ basket cherry tomatoes
1 cucumber, peeled and sliced fine
4 green onions, sliced fine
1/3 cup crumbled blue cheese

Using a fork, whisk all salad dressing ingredients in the bottom of a salad bowl until emulsified. Add salad ingredients and toss.

Asian Green Bean Salad
Makes 4 Servings

3 tablespoons white-wine vinegar
2 tablespoons rice vinegar
2 teaspoons shoyu
1 minced garlic clove
1-inch piece of fresh gingerroot, peeled and minced
2 teaspoons sesame oil
1/3 cup coconut oil, melted
sea salt and freshly ground black pepper, to taste
1 tablespoon sesame seeds
2 pounds green beans, trimmed
1 scallion, chopped fine

In a small bowl, whisk together vinegars, shoyu, garlic, gingerroot and sesame oil. Slowly add coconut oil, whisking until emulsified. Season with salt and pepper.

In a small cast iron skillet, over high heat, toast sesame seeds, shaking constantly so that they don’t burn. When golden brown, remove to a plate.

In a large saucepan of boiling salted water, cook beans until tender but still crisp, about 4 minutes. Rinse under cold water and drain.

In a large bowl, combine beans, scallions, sesame seeds and dressing and toss well. Serve chilled or at room temperature.

Every Day Salad
Makes 2 Servings

Dressing
1/2 cup extra virgin olive oil
2 tablespoons cup dark balsamic vinegar
sea salt and pepper, to taste

Salad
1/2 cucumber
4 sliced radishes
1/4 red cabbage
2 carrots
1/2 red bell pepper
1/2 cup jaicama
2 scallions or 1/2 red onion
4 handfuls mixed salad greens
In a large salad bowl whisk dressing ingredients until emulsified.

Fix a thin slicing blade into your food processor and feed all vegetables through (except lettuce). Add ingredients to salad bowl and toss.

Amy’s Mountain Salad
Makes 4 Servings

Dressing
1/2 cup extra virgin olive oil
1/4 cup red wine vinegar
2 minced garlic cloves
1 1/2 teaspoons Dijon mustard
dab of honey
sea salt and pepper, to taste

Using a fork, whisk all ingredients in the bottom of a salad bowl until emulsified. Season to taste with salt and pepper. Cover with plastic wrap and let sit while you prepare salad.

Salad
1/4 cup dried cranberries
1/4 cup sherry
1 each, red, yellow and orange bell peppers
extra virgin olive oil, to taste
1 minced garlic clove
dark balsamic vinegar, to taste
sea salt and freshly ground black pepper, to taste
1/2 cucumber, sliced
4 radishes, sliced
1 tablespoon extra virgin olive oil
1/2 cup pine nuts
5 just-ripe tomatoes, chopped
1 large head romaine lettuce, washed and cut or torn into bite size pieces
4 carrots, sliced into bite size pieces
1 ripe avocado, sliced

In a small bowl cover cranberries with sherry and allow to soak.

Rinse, halve, depulp and julienne peppers, In a large skillet, over medium high heat, heat oil. When oil is hot, add bell peppers and garlic and sauté until softened and tender, about 10 minutes, stirring occasionally. Season with sea salt and pepper. Remove from heat. Add a dash of balsamic and toss gently.

In a small cast iron skillet, over high heat, toast pine nuts, shaking constantly so that they don’t burn. Remove to a plate to cool.

Discard garlic from salad dressing. Add all ingredients and toss.

Chef’s Salad
Makes 4 Servings

European Vinaigrette

1/2 cup extra-virgin olive oil
2 tablespoons cup white balsamic vinegar
2 tablespoons fresh lemon juice
1/2 teaspoon Dijon mustard
1 teaspoon garlic, finely minced, optional

In the bottom of a salad bowl, whisk all ingredients until emulsified.

Salad
6 cups mixed salad greens, torn into bite-sized pieces
8 ounces cooked cold chicken or turkey, cut into thin strips
8 ounces cooked cold nitrate-free ham, cut into thin strips
8 ounces unpasteurized Swiss cheese, cut into thin strips
2 medium-ripe, quartered tomatoes
1 cup thinly sliced jicama
1 cup peeled and sliced cucumber
1 cup pitted black Greek or green olives
4 hard-boiled eggs, halved, salted and peppered

To salad bowl, add all ingredients except eggs, and gently toss with European Vinaigrette. Arrange on plates and garnish with eggs to serve.

Cathy’s Salad
Makes 6 Servings

Jo’s Vinaigrette

3/4 cup extra virgin olive oil
1/3 cup red wine vinegar
2 minced garlic cloves
1 1/2 teaspoons Dijon mustard
pinch of Sucanant or Rapadura
sea salt and pepper, to taste

In a salad bowl, whisk all ingredients until smooth. Season to taste with salt and pepper. Let sit for 2 to 3 hours. Discarding garlic.

Salad
1 each, red, yellow and orange bell peppers
extra virgin olive oil, to taste
1 minced garlic clove
dark balsamic vinegar, to taste
sea salt and freshly ground black pepper, to taste
10 ounces Chèvre cheese
10 to 15 broccoli florets, blanched
5 just-ripe, deep red tomatoes, chopped
1 very large head romaine lettuce, or 2 bags of ready washed salad greens
4 carrots, sliced into bite size pieces
2 oranges or 1 large grapefruit, peeled, pulp removed and chopped
1 ripe avocado, sliced
4 hardboiled eggs, cut into quarters, optional

Rinse, halve, depulp and julienne peppers, In a large skillet, over medium high heat, heat oil. When oil is hot, add bell peppers and garlic and sauté until softened and tender, about 10 minutes, stirring occasionally. Season with sea salt and pepper. Remove from heat. Add a dash of balsamic and toss gently.

About an hour before serving put the Chèvre cheese into the freezer (which will make it easier to crumble).

Toss all ingredients, except hard-boiled egg, if using. Crumble in the Chèvre cheese. Add Jo’s Vinaigrette to taste, toss gently again and serve on plates topped with hard-boiled egg sections.

Turkey Stir-Fry Stew
Makes 4 to 6 Servings
(Courtesy of Sally Fallon from her cookbook Nourishing Traditions)

1 ½ pounds raw turkey, cut into small pieces
about 6 tablespoon extra virgin olive oil or lard
2 bunch green onion, slice on an angle
1 green or red pepper, seeded and chopped
1 cup chopped pineapple, drained
1 small can water chestnuts, drained and sliced
2 cloves garlic, finely chopped
1 teaspoon grated ginger
½ teaspoon red pepper flakes
2 tablespoons shoyu
1 tablespoon sucanat
1/8 cup rice vinegar
2 to 3 cups chicken or turkey stock (see Minestrone Soup)
2 tablespoons arrowroot mixed with 2 tablespoons filtered water

Mix stock with garlic, ginger, pepper flakes, shoyu, sucanat, and vinegar and set aside. Pat turkey pieces dry. In a heavy skillet or wok, sauté turkey in batches in 3 tablespoons olive oil or lard until cooked through. Using a slotted spoon, transfer to a heated bowl. Add remaining olive oil or lard and sauté onions and pepper about 2 minutes. Add  sauce mixture and bring to a boil. Add cooked turkey, pineapple and water chestnuts to pan and mix well. Add arrowroot mixture and simmer a minute or so until sauce thickens. Serve hot.

Caesar Salad with Chicken or Shrimp
Makes 4 Servings

Salad
1 each, red, yellow and orange bell peppers
extra virgin olive oil, to taste
1 minced garlic clove
dark balsamic vinegar, to taste
sea salt and freshly ground black pepper, to taste

4 tablespoons coconut oil
2 cloves garlic crushed and minced
2 small shallots, peeled and minced
2 pounds boneless, skinless chicken breasts
or 2 pounds jumbo shrimp, shelled and deveined
2 tablespoons fresh oregano, minced
2 tablespoons fresh, thyme, minced
2 tablespoons fresh rosemary, minced
dash cayenne pepper
sea salt,  to taste
freshly ground black pepper, to taste
1 head Romaine lettuce

Dressing
2 minced garlic cloves
2 tablespoons lemon juice
1 tablespoon white wine vinegar
1/4 cup extra virgin olive oil
1 teaspoon Dijon mustard
2 pasture raised, organic egg yolks
2 rinsed and coarsely chopped anchovy fillets (optional)
sea salt and pepper, to taste

4 tablespoons finely grated raw Parmesan cheese
extra rinsed and coarsely chopped anchovy fillets (optional)

Rinse, halve, depulp and julienne peppers, In a large skillet, over medium high heat, heat oil. When oil is hot, add bell peppers and garlic and sauté until softened and tender, about 10 minutes, stirring occasionally. Season with sea salt and pepper. Remove from heat. Add a dash of balsamic and toss gently.

In a large skillet on medium heat, melt coconut oil, careful not to smoke. Add garlic and shallots, and sauté for about 2 minutes until shallots soften. Add chicken or shrimp and sprinkle on the oregano, thyme and rosemary. Cook until chicken is white or shrimps are pink and thoroughly cooked, about 5 minutes. Season with salt and pepper and very carefully add a dash of cayenne pepper. Squeeze the second ½ of the lemon over chicken or shrimp and toss. Remove from heat.

Combine dressing ingredients in a food processor and blend until smooth.

Fill your kitchen sink with water and wash lettuce of grit by soaking and swishing. Spin dry lettuce in salad spinner.

Puree dressing ingredients, except Parmesan cheese, in a food processor until emulsified. Add cheese and pulse to mix. Toss lettuce with dressing and top with sliced anchovies, if desired.

Simple Green Beans
Makes 6 Servings

2 tablespoons butter
1 garlic clove, crushed
1 ½ pounds green beans, ends and strings removed
kosher salt and freshly ground black pepper, to taste

In a small saucepan, melt the butter along with the garlic.

In a large pot boiled water and blanche beans until tender, about 4 minutes. Drain, toss with garlic butter, season with salt and pepper. Serve hot.

Easy Green Salad
Makes 2 Servings

Dressing
1/4 cup extra-virgin olive oil
3 tablespoons white balsamic vinegar
1/2 teaspoon Dijon mustard
one bag mixed salad greens

In the bottom of a medium-sized salad bowl, using a fork, whisk all ingredients, except salad greens. Add greens and toss.

Greek Salad
Makes 6 Servings

1 red onion
1 tablespoon fresh oregano, minced
freshly ground black pepper, to taste
3/4 cup extra virgin olive oil
1 tablespoon red wine vinegar
5 very ripe medium sized tomatoes
1 teaspoon Sucanant or Rapadura
sea salt, to taste
1 extra large head romaine lettuce
1/2 cup calamata olives
14 ounces feta cheese, crumbled
juice from 1/2 lemon

Skin and slice the onion very fine. Put into a medium-sized bowl, season with oregano and pepper, pour oil and vinegar and toss well to coat. Cover bowl with plastic wrap and marinate for 2 hours at room temperature
Cut the tomatoes into half, quarter and then cut each quarter in half. Season with sugar and salt and allow to sit. Wash and spin lettuce, tear or cut (your preference) into small pieces. In a large salad bowl add lettuce, olives, feta and toss. Add onions with the marinade and tomatoes and toss carefully.

Creamy Cucumber Salad
Makes 4 to 6 Servings

3 medium cucumbers
2/3 cup whole sour cream
2 teaspoons minced fresh mint leaves
2 teaspoons minced fresh parsley
2 teaspoons minced scallions
2 tablespoons fresh lemon juice
sea salt and freshly ground black pepper, to taste

Peel cucumbers, cut in half lengthwise, remove seeds and slice into thin half circles. Sprinkle cucumber slices with salt and toss well to coat. Let drain about 30 minutes. Drain off liquid.
Meanwhile, in the bottom of a medium salad bowl, using a fork, whisk all other ingredients. Add drained cucumbers and toss.

Coleslaw with Jalapeño Pepper
Makes 8 Servings

1 medium white cabbage (about 3 pounds)
1 large jalapeño chili pepper, minced
(wear rubber gloves to prepare fresh chili pepper)
1/2 small red onion, halved, and thinly sliced
1 cup coarsely chopped cilantro (leaves only)
3 tablespoons lime juice
3 teaspoons red wine vinegar
1/3 cup extra virgin olive oil
sea salt and freshly ground black pepper, to taste
pinch of Sucanant or Rapadura

Quarter the cabbage and remove core. Chop and finely shred in food processor. In a large salad bowl, add cabbage, jalapeño, onion, and cilantro, tossing to combine. Season with lime juice, vinegar, oil, salt, pepper and sugar, tossing to coat evenly.
Allow coleslaw to sit at room temperature for one hour. Drain and give the coleslaw another hour to marinate before serving.

Green Goddess Dressing
Makes 4 Servings

1/2 cup mayonnaise
1/2 cup whole sour cream
3 tablespoons heavy cream
1 tablespoon tarragon wine vinegar
2 teaspoons fresh lemon juice
1 minced garlic clove
1/4 cup minced fresh parsley
2 tablespoons minced scallions
2 tablespoons minced fresh chives
2 tablespoons finely chopped fresh tarragon leaves
sea salt and freshly ground black pepper, to taste

In a blender or food processor, blend all ingredients until smooth.

French Dressing
Makes 4 Servings

1 cup extra-virgin olive oil
1/2 cup red wine vinegar
2 garlic cloves, minced
1/2 teaspoon fresh oregano, minced
1/2 teaspoon fresh basil, minced
1 teaspoon fresh tarragon, minced
1 tablespoon Dijon mustard
sea salt and freshly ground black pepper, to taste

In the bottom of a salad bowl, using a fork, whisk all ingredients until emulsified. Add salad greens and toss.

Creamy Dressing
Makes 6 Servings

1/2 cup red wine vinegar
2 tablespoons organic sour cream
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 minced garlic clove
1 cup pure-pressed extra virgin olive oil
sea salt and freshly ground black pepper, to taste

In a blender or food processor, combine all ingredients and blend until smooth.

Italian Dressing
Makes 4 to 6 servings

2 small shallots, minced
1 tablespoon olive oil
2 juicy lemons, squeezed
1 cup extra virgin olive oil
1/4 cup sherry vinegar
2 teaspoons Dijon mustard
1 finely minced garlic clove, or 1/8 teaspoon minced garlic from a jar
1/4 cup grated Parmesan cheese
10 green olives with pimentos, minced
sea salt and freshly ground black pepper, to taste

Heat olive oil in a small skillet over medium heat. Add shallots and sauté until soft, stirring, about 5 minutes. Set aside to cool. In a small mixing bowl, whisk together lemon juice, olive oil, sherry vinegar and mustard. When combined, add shallots, garlic, Parmesan cheese and olives. Season with salt and pepper, going easy on the salt as the cheese and olives are salty. Allow to sit at room temperature for at least 1 hour so that the flavors can blend. If refrigerated, allow to sit at room temperature so that the coagulated olive oil can liquefy. Whisk before using.

Classic Chicken Salad with Apples and Grapes
Makes 4 Servings

Mixed Greens Salad with European Vinaigrette

1/4 cup coarsely chopped walnuts or pecans
2 chicken breasts, boned, skinned and halved (or leftover chicken or turkey)
2 tablespoons coconut oil
2 medium sweet apples, cored, chopped and tossed with the juice of 1 lemon
1 cup grapes, halved
2 scallions, minced
4 teaspoons minced fresh parsley
1/2 cup finely chopped celery stalks
1/2 cup mayonnaise
1/2 cup whole sour cream
2 teaspoons Dijon mustard
sea salt and pepper, to taste

Make salad and set aside.

In an ungreased cast iron skillet, toast pecans over medium high heat. Shake skillet to avoid burning, and toast until pecans are evenly browned. Remove from skillet immediately and set aside.

Rinse chicken under cold water and pat dry with paper towels. Season with salt and pepper. In the same skillet, melt coconut oil over medium-low heat, and add chicken and cook 12 minutes on one side before turning. Cook second side 12 minutes. Remove to plate, allow to cool, and shred the meat with your fingers.

Combine remaining ingredients and add chicken. Divide salad on 4 plates and top with a mound of chicken salad.

Bunless Blue Cheeseburgers
Makes 2 Servings

12 ounces lean ground beef
1 tablespoon Dijon mustard
1 scallion, minced
2 teaspoons green peppercorns, pulsed in food processor
1 garlic clove, minced
sea salt and freshly ground black pepper, to taste

4 slices, nitrate free bacon, cooked crisp
1 1/2 ounces blue cheese, crumbled

2 teaspoons horseradish
2 teaspoons organic ketchup
2 teaspoons mayonnaise

Preheat broiler. In a medium-sized mixing bowl, combine ground beef, mustard, scallion, peppercorns, garlic, salt and pepper and mix well. Form two patties and place in a broiler-proof baking sheet. Broil 3 minutes. Turn patties over and broil another 3 minutes for medium rare. Divide blue cheese between the 2 patties and broil again until cheese is bubbly, about 1 minute.
While burgers are broiling, in a small bowl, mix horseradish, ketchup and mayonnaise. Serve patties on 1 buttered whole grain buns topped with bacon, horseradish sauce, tomato and lettuce.

Chicken Saté
Makes 2 Servings

1 pound skinned, boned chicken breasts
12 bamboo skewers
1/2 teaspoon hot-pepper paste (find in the Asian section)
1 teaspoon grated fresh gingerroot
2 tablespoons lemon juice
3 tablespoons shoyu
2 tablespoons honey
2 tablespoons organic peanut butter
1/2 cup water

Cut chicken into 1-inch cubes and threat onto 12 bamboo skewers. Set aside.

In a large-sized skillet, over medium heat, combine hot-pepper paste, ginger, lemon juice, shoyu, honey, peanut butter and water and bring to a boil, stirring constantly. Add the skewers and simmer for 10 minutes, basting.

Divide skewers between two plates and pour remaining sauce over them. Chicken Saté can be refrigerated and served cold, or eaten hot.

Wow-Them Meatballs
Makes 6 to 8 Servings

1/2 cup pine nuts
1 cup rolled oats
1 cup cream
2 pounds ground beef
2 egg yolks
1/2 cup currents
2 teaspoons cinnamon
1 teaspoon ground cloves
sea salt and pepper, to taste
2 tablespoons coconut oil

Over medium high heat, toast pine nuts in a small cast iron skillet, for about 2 minutes, until golden, shaking pan frequently. Remove nuts to a plate.
In a medium bowl, soak rolled oats in cream for two minutes. Add all other ingredients and mix well with your hands. Form meatballs. Over medium heat, in a large cast iron skillet, melt oil. Add meatballs until the skillet is crowded and cook, turning carefully with two forks, until browned on the outside and cooked through, about 12 minutes.

Portabella Mushroom Pizzas
Makes 2 Servings

4 Portabella mushrooms
4 strips nitrate free bacon
4 tablespoons tomato paste
1 cup grated buffalo mozzarella cheese

Preheat oven to 350º. Wipe mushrooms clean with a damp paper towel and place cap side down in a large Pyrex baking dish. Remove stems and chop fine. Mince bacon. In a medium sized skillet, sauté mushroom stems and bacon until bacon is crispy.

In a small bowl mix mushroom/bacon mixture with tomato paste. Divide sauce on mushrooms. Top with cheese and bake for 12 to 15 minutes, until cheese is melted.

Salmon with Herbed Lime Butter
Makes 4 Servings

2 limes
1 stick butter, very soft
one-2 inch piece of fresh gingerroot, peeled and sliced
12 springs fresh cilantro
sea salt and pepper, to taste
cayenne pepper, to taste
2 tablespoons coconut oil
four 6 ounce salmon filets

Preheat oven to 450º. Finely grate lime zest from 1 lime and using a fork, squeeze juice, setting aside. Cut other lime into 8 wedges and set aside.
In the bowl of a food processor, combine butter, ginger, cilantro sprigs, lime zest, juice, season to taste with salt, pepper and cayenne and process until smooth.
Brush a baking sheet with coconut oil and put the salmon filets skin side down. Season with salt and bake for about 8 minutes, or until fish flakes easily. (Or grill on a barbecue, 4 minutes per side.) Place filets on 4 plates with a thick dollop of lime butter.

Spicy Southern Fried Chicken
Makes 6 Servings

(Courtesy of Michael Eades, M.D. and Mary Dan Eades, M.D.
authors of Protein Power series)

4 boneless chicken breast halves, with skin
4 chicken thighs, with skin
Kosher salt, to taste
1 cup finely pulverized breadcrumbs
1/2 cup almond flour (available at health food stores or online)
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon poultry seasoning
1 teaspoon paprika
¼ teaspoon cayenne pepper
4 eggs
8 tablespoons coconut oil

Rinse chicken under cold water and dry with paper towels. Place in a large bowl, sprinkle with Kosher salt, cover tightly and refrigerate overnight.

Rinse chicken well and pat dry with paper towels. In a large bowl thoroughly mix breadcrumbs with the almond flour, salt, pepper, poultry seasoning, paprika, and cayenne pepper and pour into a shallow pan.

In another shallow pan, whisk eggs lightly.

Heat the oil in a heavy skillet over medium-low heat.

Dip the chicken first into the egg, then dredge in the crumb mixture to coat. Working in batches if necessary to prevent overcrowding the pan, fry slowly, skin side down, until golden brown, about 15 to 20 minutes. Turn and cook on the other side, about another 15 minutes or so, until meat thermometer inserted into the thickest part of the piece registers an internal temperature of 165 degrees.

Remove from pan, drain on a wire rack.

Nadine’s Health(ier) Carrot Cake
Makes 12 servings

2 1/4 cups whole-wheat flour
2 1/2 teaspoons baking soda
2 teaspoons ground cinnamon
2 eggs
1/2 teaspoon vanilla
1/2 cup melted butter
1/4 cup melted coconut oil
1 cup carrots, peeled and shredded
3/4 cup Sucanant or Rapadura
1/3 cup honey
1 cup shredded unsweetened coconut
3/4 cup raisins
1/4 cup chopped walnuts or pecans
¾ cup sour cream
¾ cup applesauce

Grease and flour a 9-inch square cake tin. Preheat over to 350º.

Sift flour, baking soda, and cinnamon into a large mixing bowl.

In another large bowl, beat together eggs, vanilla, melted butter and coconut oil. Stir in the carrots, sugar, honey, coconut, raisins, nuts, sour cream and applesauce. Mix in flour.

Put batter into cake tin and bake for 45 to 55 minutes until golden and firm to touch. This cake is better less done than more done so an inserted knife should come out moist but not gooey.

Leave to cool in the tin for 15 minutes, then turn on to a wire rack to cool.

Cream Cheese Icing
8 ounces room temperature cream cheese
2 teaspoons vanilla
4 to 6 tablespoons unfiltered honey

Mix together and frost.

Chicken Curry
Makes 4 to 6 Servings

1 1/2 pounds skinless, boneless chicken breasts
1 cup broccoli florets
1 cup snap peas
3 tablespoons butter
1 medium yellow onion, finely chopped
1 celery stalk, thinly sliced
1 carrot, thinly sliced
one 2-inch piece of fresh gingerroot, peeled and minced
3 to 4 tablespoons curry powder
1/2 teaspoon chili powder
2 tablespoons almond flour
one 13 1/2 ounce can coconut milk (not lite)
1/2 teaspoon sea salt, or to taste
1/8 teaspoon each ground mace, allspice, nutmeg, cloves and cinnamon
1 large sweet apple
4 tablespoons readymade mango chutney, puréed in a food processor
extra milk or cream

In a medium saucepan bring 1 inch of water to a boil. Add chicken and poach until cooked through, about 4 minutes. Cook and cut into bite-size pieces.

Bring a medium pot to boil and blanche broccoli and snap peas for 2 minutes until bright green but still crisp.

In a medium-sized saucepan over medium-low heat, melt butter. When hot, add onion, carrot, gingerroot and celery and cook until soft, about 5 minutes. Add curry and chili powders and stir. Turn up heat to medium-high and whisk in flour, coconut milk and 1/3 cup water, and bring to just short of a boil. Add salt and all other spices. Add apple. Reduce heat to low, cover and simmer for 30 minutes. Add chicken and cook until heated through, about 5 more minutes. Add broccoli and snap peas. Thin with milk or cream if necessary.

Mushrooms and Green Onions
Makes 4 Servings

3 tablespoons butter
4 scallions, chopped
1 pound mushrooms, wiped clean and thickly sliced
2 tablespoons dry sherry
sea salt and freshly ground black pepper, to taste

In a large skillet, over medium-high heat, melt butter. When hot, add scallions and mushrooms and sauté until mushrooms are tender, about 5 to 8 minutes. Stir in sherry and pepper. Serve hot.

Easy Lemon and Rosemary Roasted Chicken
Makes 6 Servings

one 3-pound chicken
4 to 5 sprigs fresh rosemary
4 tablespoons butter
1 clove garlic, mashed
sea salt and freshly ground black pepper, to taste
2 lemons, halved
1 white onion, halved
1/2 to 1 cup organic chicken broth

Preheat oven to 450º. Rinse chicken inside and out under cold water and pat dry with paper towels. Using your fingers, strip the rosemary from its stems. Using a fork mash the butter, rosemary and garlic together. Slip your fingers carefully between the skin and the meat pushing in half the butter mixture to cover as much area as possible. Use the balance of the butter mixture to coat the outside of the chicken. Season the chicken inside and out with salt and pepper, squeeze the lemons over and then insert both the lemon rinds and the onion into the cavity of the chicken. Tie legs with kitchen string.

The chicken can be prepared and then wrapped in tin foil and refrigerated overnight, or if you are in a hurry, you can roast it immediately. If refrigerated, allow chicken to stand one hour to come to room temperature.
Roast the chicken for 30 minutes, reduce heat to 350º and pour 1/2 cup chicken broth over the chicken. Baste the chicken well, and continue basting every ten minutes or roasting until the chicken legs wiggle freely in the socket about another 30 to 40 minutes. You may add more chicken broth if there is not enough liquid to baste.

Remove the chicken to a serving platter, discard lemon rinds and onions. Place the roasting pan over a medium high heat and scrape up the brown bits from the bottom of the pan, reducing the juices for about 2 minutes. Strain through a strainer. Cut the chicken into serving pieces and spoon sauce over.

Crab Cakes with Caper Sauce
Makes 6 to 8 Servings

3/4 cup bread crumbs
2 large eggs, beaten
2 pounds lump crabmeat, picked over (or good quality canned)
4 scallions, finely chopped
1 each red and yellow bell peppers, finely chopped
1 fresh jalapeño pepper, seeded and chopped fine
(wear rubber gloves to prepare fresh chili pepper)
1 cup mayonnaise
1/2 cup fresh, cilantro leaves, finely chopped
sea salt and freshly ground black pepper, to taste
1 cup coconut oil

In a large mixing bowl, combine all ingredients except oil. Using your hands (you can keep on your rubber gloves for this) form cakes about 3-inches in diameter.

In a large skillet, over medium-high heat, melt the coconut oil, careful not to let it smoke. Add cakes and cook about 3 to 4 minutes per side. They will be golden brown and crispy. Serve with Caper Sauce.

Caper Sauce
Makes 6 to 8 Servings

1 cup mayonnaise
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1/2 cup drained capers
1/2 cup fresh parsley, minced
1/2 cup fresh chives, minced

In a medium sized mixing bowl, whisk all ingredients. Serve with Crab Cakes.

Steak n’ Eggs
Makes 2 Servings

two 8-ounce grass fed, pasture raised rib-eye steaks (about 1 inch thick)
1 tablespoon freshly ground black pepper
sea salt, to taste

4 eggs
¼ cup sour cream
1 tablespoon butter

Season steaks on both sides with pepper and salt, massaging the seasonings into the meat with your fingers. Place a medium cast iron skillet over medium-high heat. When hot, put steaks in skillet and don’t move them until they are crusty brown on one side, about 4 minutes for medium rare. Turn and cook other side 2 to 3 minutes.  Put steaks on a plate to drain.

In a small bowl, whip eggs with sour cream. Heat a medium sized skillet over medium heat and add butter. When hot, add eggs and stir until almost done (like chicken, eggs continue to cook after being removed from heat).

Serve eggs and steak together.

Breakfast Grits
Makes 2 Servings

4 cups water
1/2 teaspoon sea salt
2 tablespoons butter
1 cup stone-ground grits
1/4 cup heavy cream

In a medium sized pot over high heat bring water, salt, and 1 tablespoon butter to a boil. Whisk in grits, reduce heat and simmer, covered, stirring frequently, until grits are tender and thick, about 1 hour. Remove from stove, stir in cream and remaining tablespoon butter and serve.

Grilled Swordfish with Cilantro Marinade
Makes 6 Servings
(Courtesy of Sally Fallon adapted from her cookbook Nourishing Traditions)

Cilantro Marinade
1 bunch cilantro, chopped
juice of one lemon
3 garlic cloves, mashed
½ cup extra virgin olive oil
¼ teaspoon pepper

Swordfish
1 ½ pounds swordfish
¾ cup Cilantro Marinade

Mix all marinade ingredients together.

Brush both sides of swordfish with the marinade and let stand, covered, in refrigerator for several hours. Grill under broiler or on barbecue for 5 to 10 minutes per side, depending on thickness of fish. Be careful not to let the fish burn.

New York Style Rib-Eye Steak with Sautéed Watercress
Makes 2 Servings

two 8-ounce grass fed, pasture raised rib-eye steaks (about 1 inch thick)
1 tablespoon freshly ground black pepper
sea salt, to taste
1/4 cup dry red wine
3 tablespoons butter
2 large bunches watercress, washed and trimmed

Season steaks on both sides with pepper and salt, massaging the seasonings into the meat with your fingers. (I like to pound my steaks to reduce thickness to about ½ inch, but that is a personal preference.) Place a medium cast iron skillet over medium-high heat. When hot, put steaks in skillet and don’t move them until they are crusty brown on one side, about 2 to 4 minutes for medium rare. Turn and cook other side 2 to 4 minutes.  Put steaks on a plate to drain.

Turn heat to low, add wine and cook until liquid is reduced by half. Meanwhile in a fresh skillet add butter to melt over medium heat, add watercress, tossing until wilted, about 1 minute.

Divide watercress between the two plates and top with steaks, pour over sauce and serve.

Collard Greens and Bacon
Makes 4 Servings

4 pounds collard greens
6 slices nitrate free bacon, coarsely chopped
3 medium red onions, coarsely chopped
1 1/2 cups chicken broth
1/4 cup cider vinegar
1 tablespoon dark brown sugar
1/2 teaspoon dried hot red pepper flakes, or to taste

With a sharp knife, cut away stems and ribs from collard greens and discard. Fill your kitchen sink with water and wash collard greens by soaking and swishing. Shake out water. Remove to cutting board, roll greens into a bunch and chop into ½ inch pieces.

In a deep heavy kettle over medium heat cook bacon until almost crisp. Transfer to paper towels. Pour off all but 2 tablespoons drippings, add onions and sauté until slightly softened. Add broth, vinegar, brown sugar, red pepper flakes, bacon and cook, stirring until sugar is dissolved. Add about collards, tossing to combine. Simmer covered, 45 to 60 minutes until collards are tender or to your liking.

Maureen’s Asparagus Baked with Parmesan Cheese
Makes 4 Servings

1 large bunch asparagus, ends trimmed
sea salt and pepper, to taste
1/2 cup grated, unpasteurized Parmesan cheese (or more to taste)
1 tablespoon dried herbes de Provence
1 tablespoon white balsamic vinegar

Preheat oven to 350º. Spread the asparagus in a medium-sized Pyrex dish, toss with salt, pepper, herbes de Provence, cheese and vinegar. Bake for 45 minutes and serve hot.

Italian Style Spinach
Makes 4 Servings

2 tablespoons butter
1 shallot, minced
1 bag washed spinach (about 1/2 pound)
2 medium sized very ripe tomatoes, chopped very fine, drained of juice
1/2 cup Parmesan cheese
sea salt and freshly ground black pepper, to taste

In a large skillet over medium heat, melt butter until bubbly, add shallots and sauté until transparent about 2 minutes. Add spinach and sauté until completely wilted about 5 minutes. Turn up heat to high, add tomatoes and toss quickly to heat through, about 1 minute. Add Parmesan cheese, toss to coat, season with salt and pepper and remove to serving bowl.

Zucchini Fritters
Makes 10 Servings

1 1/2 pounds zucchini
scant cup whole grain flour
5 scallions, finely chopped
9 ounces feta cheese
small bunch fresh parsley, chopped fine
small bunch fresh mint, chopped fine
1 tablespoon dried mint
1 teaspoon paprika
3 eggs, beaten
sea salt and freshly ground black pepper, to taste
2 tablespoons butter
1 tablespoon coconut oil

In a food processor, grate zucchini. Spread out over a paper towel to drain for 20 minutes. Meanwhile, put the chopped scallions in a large mixing bowl and crumble in the feta. Mix in parsley, both fresh and dried mint and paprika. Add egg, flour and drained grated zucchini. Season with salt and pepper.
In a large skillet, melt butter and coconut oil. When butter bubbles, spoon dollops of batter into pan. Form pancakes by flattening slightly with the back of a spatula. Cook until golden brown and crispy on bottom before turning. Serve hot.
Maureen’s Rice
Makes 4 to 6 Servings

1 cup cremini mushrooms, or mushrooms of your choice
2 tablespoons coconut oil
1/4 cube butter
1 small yellow onion, chopped fine
1 cup wild rice
1 cup fresh thyme, minced
2 teaspoons sea salt
1/2 teaspoon freshly ground black pepper
2 cups organic chicken broth
2 tablespoons shoyu

In a small skillet over medium heat melt coconut oil, when hot, add mushrooms and sauté until transparent and drained of liquid. Drain liquid from pan, remove mushrooms and set aside.
In same skillet pot, melt butter over medium heat until bubbly. Add onion and cook until some of the onion pieces are caramelized, about 10 minutes. Add rice and sauté for about 2 minutes. Add thyme and sauté another 2 minutes. Add salt, pepper, chicken broth and shoyu and mix well. Transfer to rice cooker and cook until done about 45 minutes, without lifting lid.

Maureen’s Mushroom, Broccoli, Cheese and Tomato Risotto
Makes 8 Servings

3 tablespoons oil from sun-dried tomatoes
2 minced garlic cloves
1 small diced yellow onion
1/2 pound thinly sliced mushrooms (any type)
1/2 cup sun-dried tomatoes, drained and slivered
1 1/2 cups long-grain brown rice, rinsed and drained
5 cups chicken stock
sea salt and freshly ground black pepper, to taste
1/4 cup slivered fresh basil, or 2 teaspoons dried basil
1 cup crumbled gorgonzola cheese
2 teaspoons grated lemon rind
2 heads broccoli, separated into florets and steamed
1/4 cup organic cream

In a large saucepan, heat oil over medium-high heat. When oil is hot, add garlic, onion and mushrooms and sauté until softened, about 5 minutes. Add sun dried tomatoes and rice and stir gently to thoroughly coat grains with oil.

Add rice mixture to a rice cooker, add chicken stock, salt and pepper, and set to cook. If you prefer to cook the rice on your stovetop, in another saucepan, bring stock to a boil, then reduce heat to low. Ladle 1 cup of stock into rice and stir. Cook over medium heat, uncovered, stirring, until all liquid is absorbed. Add another cup of hot stock and stir constantly until all liquid is absorbed. Continue adding 1 cup at a time, until all of stock has been absorbed and rice is tender. (Adding stock, cup by cup, will take about 20 to 30 minutes).

When rice is cooked, add mushrooms, basil, Gorgonzola cheese, broccoli, lemon rind, cream, salt and pepper and stir gently to combine.

Pear and Gorgonzola Winter Salad

Vinaigrette
2 tablespoons raspberry vinegar
4 tablespoons extra virgin olive oil
sea salt and freshly ground black pepper, to taste

Salad
1/2 cup chopped walnuts
1 large head Boston lettuce, washed, dried and torn into bite-size pieces
2 ripe pears, cored and sliced
1/2 cup crumbled Gorgonzola cheese
2 tablespoons chopped fresh parsley

In a small bowl, whisk dressing ingredients until emulsified.

In a small skillet, over medium-high heat, toast walnuts, stirring until nuts are toasted. Remove from pan and set aside.

Line 4 plates with washed and dried lettuce. Arrange pears on top. Sprinkle with Gorgonzola cheese, toasted walnuts and parsley. Spoon on vinaigrette.

Creamy Vinaigrette
Makes 6 Servings

1/2 cup red wine vinegar
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 minced garlic clove
1 cup extra virgin olive oil
freshly ground black pepper, to taste

In a blender or food processor, blend all ingredients until smooth.

Oven Roasted Taters
Makes 8 Servings

4 russet potatoes (about 2 pounds)
1/2 cup extra virgin olive oil
2 teaspoons sweet paprika
sea salt and freshly ground black pepper, to taste
2 tablespoons minced fresh parsley

Preheat oven to 475°. Scrub potatoes, leaving peels, and cut into “French fries.” In a large bowl, toss with olive oil, paprika, salt and pepper. Spread potatoes on a baking sheet and roast 30 minutes, stirring occasionally, until they are brown and crispy on the outside but cooked through. Remove from oven immediately to a serving platter.

Curried Nuts
Makes 16 Servings

1 cup each raw almonds, macadamias, pecan halves, peanuts
or nuts of your choice
3 tablespoons coconut oil
2 minced garlic cloves
1 teaspoon shoyu
1/2 teaspoon ground cumin
1 teaspoon curry powder
1/2 teaspoon cayenne pepper
sea salt, to taste

Preheat oven to 350°. In a large skillet, heat oil over medium heat. When oil is hot, add garlic and sauté until softened, about 1 minute. Turn off heat and add shoyu, cumin, curry powder, chili powder and salt, mixing well. Add nuts and stir until evenly coated. Transfer to a baking sheet. Bake 15 to 20 minutes, stirring once to bake evenly. Remove from oven and cool. Store in an airtight container.

Dr. Ron’s Raw Ice Cream
Makes 6 servings
(Courtesy of Dr. Ron Schmid adapted from his book The Untold Story of Milk)

1 cup whole organic milk
one 2-inch vanilla bean, split lengthwise
4 pasture raised egg yolks
1/2 cup unfiltered honey
2 cups raw cream
1 cup whole raw milk
2 tablespoons vanilla extract
1 tablespoon vodka—to lower freezing temperature, optional
3 tablespoons organic cocoa powder, optional
½ cup shredded  coconut, optional

This recipe is designed to capitalize on the “chemistry” of cooking while preserving most of the enzymes in the raw cream and milk. In a medium-sized saucepan, put 1 cup organic milk and the vanilla bean and cook until almost boiling about 5 minutes. Cool to room temperature.

Meanwhile, in a small mixing bowl, beat egg yolks, sugar and vanilla until light yellow about 1 minute. When heated milk is cool, scrape the seeds from the vanilla bean, discard bean shell, and add seeds to milk. Combine all ingredients, stirring well. Pour into the bowl of your ice cream maker and process about 30 minutes. Remove to an airtight container and freeze.

Chocolate Flourless Cake
Makes 12 Servings

20 ounces good quality, unsweetened dark chocolate
1 stick butter
3/4 cup Sucanant or Rapadura
12 eggs

Preheat oven to 325°. Butter and flour a 10 inch cake pan with a removable bottom.

Place chocolate and butter in a small, oven proof bowl and put in the oven to melt, careful not to burn.

Separate eggs into two large bowls. Whisk egg yolks and sugar in one bowl. In the other bowl, using an electric mixer, beat egg whites until they form stiff peaks. Mix chocolate mixture very slowly into egg yolks. When blended, gently fold in egg whites. Pour into cake pan and bake for one hour or until a toothpick comes out slightly moist.

Cool cake, remove from cake pan.

Veggie Soup topped with Grilled Chicken
Makes 20 Servings

2 tablespoons coconut oil
3 yellow onions, chopped fine
5 cloves garlic, chopped fine
12 cups chicken broth (see Minestrone Soup)
2 teaspoons minced oregano
2 teaspoons minced fresh basil
2 tablespoons shoyu
1 teaspoon marjoram
1/4 cup Sucanat or Rapadura
6 chopped carrots
1 cup chopped cabbage
1/2 chopped turnip
5 chopped stocks celery
1/2 head chopped cauliflower
1 pound green beans, strings removed and chopped
1 pound fresh or frozen peas
1/2 pound sliced mushrooms
1 chopped green pepper
1 can organic tomato paste
sea salt and freshly ground black pepper, to taste

1 tablespoon coconut oil
2 boned chicken breasts, skin on
sea salt and freshly ground black pepper, to taste

In a large soup pot, melt coconut oil. Sauté onions and garlic. Add chicken broth, oregano, basil, shoyu, marjoram, turn heat to medium high and bring to low boil for ten minutes. Add Sucanat, carrots, cabbage, turnip, and celery and simmer 5 minutes. Add cauliflower, green beans, peas, mushrooms and green pepper and simmer for another 20 minutes. Turn off heat and mix in tomato paste. Let stand for one hour. Reheat to serve.

Rinse chicken under cold water and pat dry with paper towels. In a medium cast iron skillet, heat coconut oil. Liberally season chicken breasts with salt and pepper. When oil is hot, add chicken and cook, about 12 minutes per side until browned and cooked through.

Transfer chicken to cutting board. With a sharp knife, cut breasts into thin strips. Ladle soup into bowls and top with chicken breast strips.

Jitka’s Borshch
Makes 8 Servings

¼ cup butter
1/4 cup onions, chopped
1 cup carrots, grated
1 cup parsnips, grated
2 cups green bell peppers, cut to small cubes
3 cups tomatoes, cut to small cubes
2 cups cabbage, cut to thin strips
1 cup beetroot , boiled and grated
2 quarts homemade or readymade beef or chicken stock
2 cloves of garlic, crushed
1/4 cup chopped fresh dill

In a large soup pot, over medium heat melt butter. When hot sauté onions until transparent. Add carrots, parsnips, peppers and tomatoes. Sauté until tender, but not very soft.

In a separate saucepan bring water to boil and blanche cabbage for 2 minutes. Drain and add to the soup pot. Add beetroot and boil for another 2 minutes. Add crushed garlic and dill. Serve topped with 1 tablespoon of sour cream.
Chicken Soup
Makes 10 Servings

1 chicken, cut into 8 to 10 pieces, skin on
sea salt and freshly ground black pepper, to taste
1 tablespoon coconut oil
8 cups organic chicken broth
extra virgin olive oil
3 large chopped cloves of garlic
1/2 cup chopped onion
2 carrots, peeled and thinly sliced
2 celery stalks, sliced
8 ounces dried wide organic egg noodles or 1 cup uncooked brown rice
1/2 cup finely chopped fresh parsley
2 tablespoons fresh thyme
sea salt and freshly ground pepper, to taste

Wash the chicken parts under cold water and pat dry with paper towels. Season liberally with salt and pepper. In a large soup pot, over medium heat, melt coconut oil. When hot, brown chicken for about 6 to 8 minutes, turning once. Add the chicken broth, turn heat to medium high, and bring to boil. Reduce heat, cover partially and simmer 20 minutes until chicken is cooked.

Use a slotted spoon to remove chicken to a plate to cool. When cool enough to touch, pull chicken off of bones. Reserve chicken, discard bone and give skin to dogs.
To broth add onion, carrots, celery, and thyme and simmer about 8 minutes until vegetables are soft.
Stir in parsley and chicken. Season soup to taste and add pinch of cayenne pepper, if desired.

Shoyu and Ginger Beef on Bok Choy
Makes 2 Servings

two 8-ounce sirloin steaks
sea salt and freshly ground black pepper, to taste
8 tablespoons shoyu
3 inch piece of ginger, peeled
1 fresh jalapeño pepper, seeded and chopped fine
(wear rubber gloves to prepare fresh chili pepper)
1/2 a garlic clove, finely grated
juice of 1 lime
extra virgin olive oil
2 handfuls bok choy
Heat a medium sized cast iron skillet. When hot, put steaks in skillet and don’t move them until they are crusty brown on one side, about 2 to 4 minutes for medium rare. Turn and cook other side 2 to 4 minutes. Put steaks on a plate to drain. Pour on shoyu, and season with garlic, ginger, chilli, lime juice and olive oil.
Meanwhile, in a large pot, on high heat, boil water. Add bok choy, reduce heat to medium and simmer until tender, about 5 minutes.
Drain bok choy into a colander, divide on two plates. On a cutting board, cut steaks into thin strips. Top greens with the steak and , place on top of the greens and drizzle with drained juices.

Roast Beef with Wasabi Sauce
Makes 8 Servings

one 3-pound beef tenderloin, tied
2 tablespoons extra virgin olive oil
1 tablespoon kosher salt, to taste
1 tablespoon sucanat
freshly ground black pepper, to taste

Preheat oven to 425°F.

Place roast in a roasting pan. Rub with olive oil and season with salt and sucanat to coat.

Roast until thermometer inserted into center registers 120° for rare. Remove from oven and allow to rest 10 minutes to drain. Season again with salt and freshly ground black pepper. Remove strings. Slice as desired and serve with Wasabi Sauce.
Wasabi Sauce
Makes 8 Servings

1 1/2 cups heavy whipping cream
2 garlic cloves, crushed
tablespoon wasabi
sea salt, to taste

In a medium saucepan over medium-high heat, simmer whipping cream and garlic until reduced to 1 cup, stirring frequently, about 15 minutes. Whisk in wasabi and cook another minute. Remove sauce from heat. Season to taste with salt.

Cheat Spaghetti
Makes Four Servings

one 1 ½ pound spaghetti squash
extra virgin olive oil
10 ounces wild mixed mushrooms
1 red onion, peeled and finely chopped
6 sun-dried tomatoes in olive oil, sliced finely
4 ripe tomatoes, quartered
1 cup chicken or beef stock (see Minestrone recipe)
3 tablespoons balsamic vinegar
sea salt and freshly ground black pepper, to taste
2 handfuls of basil, course stems removed and chopped
1 cup grated Parmesan

Preheat oven to 375°. Cut the squash in half lengthwise and scoop out seeds. Coat a baking sheet with olive oil and lie halves, fleshy side down onto the sheet. Bake 35 minutes or until a knife easily pierces the skin. Remove from oven and, using a fork, scrape crosswise to pull strands from skin.

Wipe mushrooms clean with a damp paper towel and slice thinly. In a medium skillet over medium heat, sauté the onions in a little bit of the oil from the tomatoes, about five minutes, until onions soften and turn translucent. Add mushrooms and sauté until soft. Add the sun-dried and fresh tomatoes and stock and cook, stirring until stock is reduced by half, about 8 minutes. Add vinegar and squash and toss to heat and coat with sauce. Season with salt and pepper, add fresh basil. Separate onto plates and top with Parmesan.

Yummy Coconut Nibbles
Makes 2 Servings

1/8 cup chopped almonds
4 teaspoons unsweetened coconut flakes
1 tablespoon coconut oil; melted
1/2 teaspoon pure vanilla extract
1/4 teaspoon stevia, to taste
1/4 teaspoon almond extract
1/8 teaspoon Himalayan salt

In a medium bowl, mix all ingredients. Using your hands, shape mixture into two balls and flatten. Put into freezer for about 5 minutes.

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