“Americans don’t know who they are, because they only know who they are on a diet of factory food products."
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READ EXCERPTS: Death by Supermarket
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RECIPES
Wednesday Recipes Week Two
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).
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.
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 Sucanant 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 Sucanant, 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.
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.
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.
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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).
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.
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 Sucanant 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 Sucanant, 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.
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.
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.
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