“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
Saturday Recipes Week One
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.
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 chill overnight. Serve for breakfast—add more milk if necessary to thin.
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.
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.
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.
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 un-greased 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.
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.
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.
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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.
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 chill overnight. Serve for breakfast—add more milk if necessary to thin.
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.
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.
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.
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 un-greased 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.
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.
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.
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