RECIPE INDEX - Blood chemistry analysis
RECIPE INDEX
Breakfast Options
Nut Milk
Amasake
Scrambled tofu or eggs and vegetables
UltraPancakes
Broths
Alkaline Broth
Bieler Broth
Sauces and Dips
Almond Avocado Dip
Almond Butter and Herb Sauce
Almond Butter Sauce
Carrot Almond Pate
Spicy Dressing
Sweet, light and minty dressing
Flaxseed Oil and Lemon dressing
Herbal Lemon-Tahini Sauce
No-fat herbal dressing
Parsley and Cilantro dressing Mint Pesto with Almonds or Peanuts
Main Dishes
Stir-fry Salmon with vegetables
Salmon Steaks
Baked Basil and Tarragon Halibut
Chicken and Rice Soup
Grains
Easy millet
Easy Basmati Rice
Colorful quinoa
Vegetable Dishes
Easy Kale
Swiss Chard and Beet Tops
Arame and Zucchini Stir-fry
Nut or Seed “Milk”
½ cup almonds, hazelnuts or sunflower seeds (all raw, unsalted and preferably organic)
enough filtered water to cover and soak nuts or seeds overnight
3 additional cups filtered (pure) water
Optional: 1 tsp. Brown Rice Syrup or stevia to taste
1. Soak the nuts and seeds overnight (note: you can try this with sesame seeds as well, but omit the overnight soak and skip to step 3).
2. Strain and discard the water used for soaking. The skins of the nuts should peel off easily at this point. (If they do not, then place in small saucepan on the stovetop, add water to cover and simmer for about 5 minutes. This will release the skins for you.)
3. Place the nuts or seeds along with the water and optional sweetener in a blender and blend well.
4. You may drink the nut milk as is, or strain it through a fine strainer or cheesecloth. If you prefer the unstrained version, be sure to “chew” the ground mixture for optimal digestibility.
Amasake
1/3 cup cooked brown Basmati rice
10-15 almonds
8 ounces pure water
2 tbl. Brown rice syrup
Place all ingredients in a VitaMix or blender and blend well to make a creamy consistency.
**Can substitute almond milk (unfiltered) for the almonds and water in this recipe.
Scrambled tofu or eggs and vegetables
3 eggs or 1 cup of firm tofu
1 ml. Olive oil or Ghee
1 tsp. Fresh basil
¼ cup chopped onion or leek
¼ tsp. Spike or Nori Flakes
Quick squirt of Bragg’s liquid aminos (if using tofu)
¼ cup broccoli florets
1 cup chopped spinach
Sauté onions and oil until aromatic. Add tofu, herbs and vegetables (wait a few minutes if adding eggs). Sauté until tofu starts to brown about 5 minutes. Add eggs if using them. Careful not to overcook the eggs. Keep griddle at moderate temperature.
UltraPancakes
¼ cup millet flour
¼ cup brown rice flour
1 tsp. Baking powder (non-aluminum)
1 Tbl. Ground flax seeds
1/3 cup protein powder
1 egg (can substitute 2 egg whites or egg replacer)
1 cup milk (rice, or soy)
Mix dry ingredients and liquid ingredients separately. Add liquid mixture to dry mixture and beat or mix well. You may have to add additional liquid depending on desired thickness of pancake. Ladle on to hot griddle (375 degrees). Serve with ghee, almond butter, applesauce or Brown rice syrup
Alkaline Broth
3 stalks celery or bok choy
Parsley
3 carrots
1 large onion or 2 cloves garlic
1 cup spinach leaves
6 organic unpeeled potatoes
Cover with water in a non-aluminum soup pot. Let cook until broth has a rich flavor. Strain and drink hot or cold.
Bieler Broth
Bieler broth is a wonderful, nurturing and calming food that has been used by naturopaths and holistic doctor’s for years during fasting. It helps to nourish and de-acidify the system. Enjoy in limitless amounts.
Choose a combination of equal amounts from the following vegetables:
celery, green beans, zucchini, spinach, parsley
Place your vegetables in a steaming basket and cover the bottom of the pot with enough water so that it does not boil dry but not enough to cover any of your vegetables. Check them with a fork periodically to make sure that they are still “crunchy”. This will usually take only a few minutes.
Place your vegetables and the steaming water in your blender and puree. Add any of your favorite fresh or dry herbs to enhance the flavor of the broth.
If your system is sensitive:
Place the above vegetables in a soup pot with a significant amount of water.
Add any of your favorite fresh or dried herbs to enhance the flavor of your soup.
Bring this to a boil, then let it simmer for 45-60 minutes. Drain and keep the broth.
Throw away the vegetables because the nutrients will be leached out of them.
Almond Avocado Dip
2 Scallions, finely chopped
1 - 2 cloves Garlic (optional)
1/4 tsp. cayenne
1 med. Avocado
1 med. Tomato
2 tsp. Basil (1/4 bunch)
1 tsp. Tarragon
1/3 cup Almonds (soaked and blanched)
¼ cup Lemon juice
Soak the almonds for 12-24 hours, discard the water. Boil 1 cup of pure water and pour over the almonds. Wait for 30 seconds, discard the water again and slip the skin off the almond by using your thumb and index finger (you now have blanched almonds). Put the blanched almonds in the food processor and blend until creamy. Chop the basil and tarragon in the processor until finely chopped, (always chop herbs first before your blender gets moist) or chop manually with a sharp knife. Add tomato, avocado, herbs, and lemon juice.
You may serve this dip with your favorite raw veggies or green salad or use as a spread on crackers. This dip is very much appreciated by those individuals with candida, who are restricted from eating a variety of other foods.
**Recipe adapted from The Quintessential Recipes for Vibrant Health by Farideh Naraghi
Almond Butter and Herb Sauce
3 Tbsp. Almond butter
3 oz. Lemon juice
1/2 tbls. Brown rice syrup
2 oz. Water
2 cloves Garlic, chopped
1 tsp. Ginger, chopped fine
3 - 4 Tbsp. Tarragon and basil
1 Tbsp. Bragg’s Liquid Aminos
Process garlic, ginger, and herbs first. Then add the liquids. Process until a creamy consistency. This sauce can be used as a dip in a thicker consistency. To serve as salad dressing, add 2 ounces of water and 2 ounces, of lemon juice to create a thinner consistency.
Almond Butter Sauce
½ med. Onion
2 - 3 cloves Garlic
3 oz. Lemon juice
2 tbls brown rice syrup
4 oz. Water
4 Tbsp. Almond Butter
4 sprigs each mint and basil, finely chopped
1 oz. Bragg’s Liquid Aminos
Chop garlic and ginger and herbs finely, add liquids and almond butter and process in blender until smooth.
**Recipe adapted from The Quintessential Recipes for Vibrant Health by Farideh Naraghi
Carrot Almond Pate
24 almonds (soaked 12-24 hours ahead)
2 to 3 oz. Carrot juice
1 Avocado
4 Tbl. Cilantro (finely chopped)
1 Carrot (chopped in processor)
1 tsp. Miso
1 Celery stalk
2 Beets (steamed)
Sprout almonds as instructed. Blend the above ingredients (except beets), adding chopped cilantro last. Mold into a shape and serve on a bed of red leaf lettuce with sliced beets on the side and garden green salad.
**Recipe adapted from The Quintessential Recipes for Vibrant Health by Farideh Naraghi
Spicy Dressing
1 Tbsp. Ginger, about 1 inch around
1 Tbsp. Garlic (about 3 lrg. cloves)
¾ cup lemon juice
¼ cup water
¼ tsp. Capsicum, optional
Process ginger and garlic, then add liquids and mix well in the processor. This dressing is high in enzyme action. Best used for improving digestive, circulatory, and respiratory systems. Try it in vegetable soups when you have a cold and your sinuses will open up instantly!
Sweet, light and minty dressing
1 Tsp.. Ginger. minced
2 Tbl. Brown rice syrup
¾ cup lemon juice
¼ cup water
3 Tbsp. Mint
Put all of the above ingredients in the food processor. Makes about 10 ounces This is a light herbal dressing that can be mixed with organic olive oil and flaxseed oil.
Flaxseed Oil and Lemon Dressing
2 cloves Garlic, finely chopped
¼ cup Lemon juice
1/4 cup Flaxseed oil
1/4 cup Olive oil
I squirt Bragg’s Liquid Aminos
1/3 bunch Basil (2 heaping Tsp..)
2 Brown rice syrup
¼ cup Water
Wash basil and garlic cloves and dry and chop. Put in the blender and add the liquids and blend to a liquid creamy consistency. You may add 1-2 tablespoons of this to a helping of steamed rice or vegetable of your choice as a sauce.
Note: You may choose to omit Bragg’s Liquid Aminos.
Herbal Lemon-Tahini Sauce
¼ cup Brown Rice syrup
¼ medium onion, optional
2 tsp. Garlic (2-3 cloves)
1-2 tsp. ginger
3 Tsp.. Basil, tarragon, or mint (fresh) or 1 Tsp.. (dried)
4 oz. Tahini (l/4of a 16 oz. jar)
3-4 oz. Pure water (start with less water at first)
Chop onion, garlic, and ginger in the processor. Remove and set aside. Next, process the herbs, by first cutting up the sprigs into smaller sizes, and removing any hardened stems. Now add the onion, garlic, ginger, herbs, lemon, maple syrup, water, and tahini together in the processor and process briefly until everything mixes well. Experiment with taste and consistency. If! plan to use this recipe as a dip, I use less liquid. But, it you want to use this as a dressing on salads or steamed vegetables, dilute with more water and adjust the flavor by adding more lemon, etc.
**Recipe adapted from The Quintessential Recipes for Vibrant Health by Farideh Naraghi
No-Fat Herbal Dressing
4 oz. Lemon juice
4 oz. Water
2 oz. Brown rice syrup
2 Tsp. Mixed herbs - (approx. 3 sprigs of each)
1 Tbsp. Ginger
1 Tbsp. Garlic
Proceed by finely processing the herbs. Next add the garlic and ginger. Later add the liquids. Makes about 1 pint of excellent dressing, ready to add to soups, salads, baked potatoes, etc.
**Recipe adapted from The Quintessential Recipes for Vibrant Health by Farideh Naraghi
Parsley and Cilantro Dressing
Juice of I lemon
3 cloves garlic
About 3 inches of ginger
4-5 Tsp. Cilantro (- 1/2 bunch)
4-5 Tsp .Parsley (- 1/2 bunch)
3/4 cup Water
1/4 cup Brown rice syrup
1 oz. Bragg’s Liquid Aminos,
Wash all herbs and spices. In a dry blender, finely chop garlic, ginger, and herbs, add liquids, blend (pulsing) enough to chop finely and not mash up the herbs. Makes about 1 pint. Makes excellent addition to vegetable soup. Or if you use a Vita Mix, add 1 to 2 tablespoons of this mix to any vegetable puree or pate that you make.
Mint Pesto with Almonds or Peanuts
4-5 oz. Lemon juice
4 oz. Olive oil
4 tsp. Mint
4 tsp. Parsley
6-8 cloves Garlic
1/3 cup Almonds or peanuts
Blend the ingredients together in a food processor. Adjust the amount of nuts or liquids to achieve desired consistency. Add rice or soy milk to thin. Serve atop grains, veggies, fish or poultry.
Stir-fry Salmon with Vegetables
1 ½ pounds salmon fillets skins removed
2 tablespoons olive oil
2 tablespoons lemon juice
2 medium carrots
1-2 leeks (about 1/2 cut chopped)
1 medium size zucchini
1/2 cup water
1 medium size yellow squash
1 cup chopped broccoli (florets and stalk)
1/4 teaspoon sea salt, herbal seasoning (See Options)
Cut leek in half lengthwise and rinse well. Chop well, up to and including part of the green (pieces should be approximately ¼ inch thick). Cut other veggies into approximately 1 inch pieces. Wash and pat salmon dry. Cut salmon into 1 inch slices, sauté in the lemon juice and set aside.
In a large skillet, heat 2 tablespoons oil. Add leeks, stir until they are coated with oil. Cover and cook for a few minutes until aromatic. Add the carrots and broccoli, and continue to sauté an additional 3 minutes. Add pure water if sticking occurs. Add the zucchini, squash and salmon and cook covered a few minutes more. Add any additional flavoring at this time.
Options: 1 ml. Bragg’s Liquid Aminos, -or 1 tsp. Dill, -or- 1 tsp. Cumin - or- 1 tsp. Fresh basil or cilantro, additional lemon juice.
Do not overcook. Dish is done when salmon is just barely cooked through.
Salmon Steaks
Preheat oven to 400 degrees.
4-6 thick salmon steaks
Juice of 2 lemons or limes
2 tablespoons olive oil
2 tablespoons ground pumpkin seeds, hazelnuts or oat flour
2 teaspoons dried dill
Spike or sea salt
Dash of paprika
Place fish in casserole dish and season with herbs and lemon. Bake covered for approximately 15 minutes. Uncover and bake another 5- 10 minutes. Check doneness by using a fork, fish should flake easily, do not overcook.
Baked Basil and Tarragon Halibut
(If preferred, you can prepare this same recipe on the grill)
2 pounds halibut steaks or fillets
Juice from 2 lemons
1/4 cup water
2 tbl. Brown rice syrup
2 cloves garlic (minced or crushed)
1 Tbl. Ginger (minced)
2 Tsp.. Chopped Basil
2 Tsp.. Chopped Tarragon
Blend together liquid ingredients and herbs. Place fish in shallow baking dish. Pour liquid over fish and let sit for 20 minutes. Bake at 350 degrees for 35 minutes. until fish flakes easily. Check for doneness in 25 minutes, being careful not to overcook.
This recipe works well with other white fish as well.
Easy Millet
1 cup organic millet
2 cups pure water
1 Tbl ghee (optional)
Measure 1 cup of millet and put in strainer to rinse. Rinse well until water runs clear. Put millet in pot with 1 ¼ cups cold water. Bring to a boil uncovered, then reduce heat to low and simmer (covered) for another 20-30 minutes. Add water as necessary. When water is close to being absorbed, stir in 1 Tbl. ghee — this makes a great flavor. Season with Spike or Bragg’s Liquid Aminos. Or serve for breakfast with ground nuts, seeds, flax seed oil, rice or almond milk, Brown rice syrup or stevia.
** Follow these same directions for quinoa. Quinoa usually cooks up a bit quicker than millet, so keep your eye on the stove.
Easy Basmati Rice
1 cup brown or white Basmati rice or long-grain rice
1 ¾ cups water or veggie stock
Give rice a quick rinsing. Then combine all ingredients in a stovetop pot, stir and turn on heat to high. Bring to a boil, reduce the heat and simmer, covered, until almost all of the liquid has been absorbed, about 20 minutes. Turn off heat and let stand, covered, another 5 minutes.
Colorful Quinoa
4 cups quinoa (cooked, warm)
¼ cup grated raw beets
¼ cup grated raw carrots
¼ cup tightly packed, minced fresh parsley or cilantro
1/3 cup finely chopped scallion greens
2-3 tbl. Olive oil
¼ cup fresh squeezed lemon juice
Sea salt, Spike or Bragg’s Liquid Amino’s to taste.
Combine all ingredients in large bowl. Serve warm or refrigerated
Easy Kale
½ bunch Parsley (finely chopped)
2 bunches Kale (can substitute any green in this recipe)
1 lrg. Onion (chopped) or 1 leek chopped
3 cloves Garlic (chopped)
1-2 Tsp.. Bragg’s Liquid Aminos
¼ cup lemon juice
Cut up the greens into ½ inch pieces. Chop the washed parsley in a food processor; add the lemon juice and process. Set aside. In a pot, place the leaves and layer with chopped onion, and garlic. Place on the stove over medium to high heat for 5 minutes. Turn it down to low and cook another 5 minutes. I prefer to have the leaves just slightly warmed so they look nice and green (not overcooked). Turn the heat off, pour the lemon juice and parsley puree on the chard. Mix and transfer to a plate.
Swiss Chard and Beet Tops
4 med. Onions, thinly cut in rings
3 cloves Garlic, finely chopped
2 oz. Bragg’s Liquid Aminos
¼- 1 tsp. Curry powder
¼- 1 tsp. Cumin
¼ - 1 tsp. Coriander
2 bunches Chard
1 bunch Beetroot tops
4 oz. Water to lightly steam the green leaves
4 Tsp.. Combination flaxseed oil and olive oil
In skillet, place the onions and garlic with 1-2 ounces of water. Lightly sauté for 2-3 minutes. Add the spices. Mix well and set aside. Wash the green leaves well. Cut up the stems in 1-2 inch lengths. Fill pan with 4 ounces of water and add the stems. Cut up the leaves in I inch lengths. (Bunch the leaves up and then cut.) Add the leaves to the pot. Place the lid on and steam on medium-high heat for 5 minutes. Remove from the heat. Stir in the spiced onion and the liquid aminos. If you wish to cook the greens further, cook for an additional 1-2 minutes. Otherwise, serve on platter.
Serves 4-6 persons.
Curry Mustard Greens
1 tbl. Olive oil
2 tsp. Whole cumin seeds
2 tsp. Mustard seeds
1 large onion or 2 leeks, chopped
1 ¼ tsp. curry powder or paste
Pinch of cayenne
1 large bunch mustard greens washed well, stems removed and
leaves finely shredded or chopped.
Spike or Bragg’s Liquid Aminos to taste
In large skillet or wok, heat the oil. Sizzle the cumin and mustard seeds for 5 seconds, then add the onion and sauté, stirring frequently, until onions begin to brown — about 5 minutes. Stir in the curry powder and cayenne. Add greens and cover. Cook covered over medium-high heat, stirring occasionally, and adding a few tablespoons of water if the mixture seems dry. Serve warm over grains or with your favorite protein.
** Recipe adapted from An Ecological Kitchen by Lorna Sass.
Arame-Zucchini Stir Fry
1 cup loosely packed arame, rinsed vigorously in cold water and
drained.
1 cup boiling water
1 tbl. Olive oil
2 large cloves garlic
1 pound zucchini, cut in ‘As inch slices (about 6 cups)
¼ cup tightly packed minced fresh basil and/or parsley
Optional: 1 pound firm tofu, or salmon. 2-3 tbl. Wheat-free tamari
If using protein, chop or cube into bite size pieces, marinate in wheat-free tamari sauce and set aside.
While this marinates, place arame in bowl and pour over the boiling water. Let sit for 15 minutes pressing the arame down into the water from time to time. Drain the arame through a sieve.
In a wok or skillet, heat the oil. Sauté the garlic for 10 seconds, stirring constantly. Add the protein at this stage and any extra tamari and the soaked arame and stir fry for 1 minute.
Stir in the zucchini and 2 tbl. of water. Cover and cook about 3 minutes (zucchini should be tender-crisp). Stir in the basil and/or parsley. Serve hot or at room temperature.
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