“Americans don’t know who they are, because they only know who they are on a diet of factory food products."
Buy Death by Supermarket
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READ EXCERPTS: Death by Supermarket
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RECIPES
Monday Recipes Week One
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.
Zucchini 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 8) 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.
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.
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.
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 with Herbed Lime Butter
Makes 4 Servings
2 limes
1 stick butter, very soft
1- 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
4- 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.
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.
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.
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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.
Zucchini 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 8) 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.
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.
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.
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 with Herbed Lime Butter
Makes 4 Servings
2 limes
1 stick butter, very soft
1- 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
4- 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.
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.
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.
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