Minestrone Soup

Ingredients

2 cups onion chopped

1 clove garlic minced

2 cups celery sliced

2 cups zucchini chopped

1 cup carrots chopped

1 cup kohlrabi chopped or celery root

4 tsp. olive oil

2 large tomatoes, peeled, seeded and chopped (or use canned)

4 cubes beef bouillon (yes beef)

4 quarts chicken stock or broth

pepper to taste

1 (15.5 ounce) can kidney beans, washed

1 (15.5 ounce) can garbanzo beans, washed

1 (15.5 ounce) can green beans, washed

½ cup frozen peas (optional counted as 1 cup of vegetable)

¼ cup fresh basil (or tsp. dried, better with fresh)

¼ fresh parsley (or tsp. dried)

Parmesan cheese grated
Directions

All chopped vegetables are small chop. Sauté onion, garlic, celery, zucchini, carrots in olive oil until onions are transparent and vegetables soft. Do not brown. Add tomatoes and cook 10 minutes. Add bouillon, chicken stock, & pepper. Cover and simmer 30 minutes. Add beans and peas (if wanted) simmer 20 minutes, uncovered. Add basil and parsley and season to taste. Serve with grated Parmesan cheese if desired.

Abstinent Measuring:

The beans are shy of 4 cups so I do grate a tsp. of Parmesan. You can measure and calculate if you want. Equals = 4 meals of 1 protein and 3 cups vegetables (raw measure on vegetables) and 1 fat in each

Carrot Soup

Ingredients

4 cup Carrots, chopped

1 cup Onion, chopped

2 teaspoon Oil

4 cups Chicken Broth

Zest of one Lemon or 1 teaspoon Lemon Zest

2 teaspoon Curry

Salt & Black Pepper -- to taste

2 Tblspoon Sherry—to taste

Directions

Sauté Onion in Oil until clear. Stop before they turn brown. Add Carrots, Chicken Broth, Curry, Salt, and Black Pepper. Simmer for 20 minutes. Cool, blender-ize and reheat, adding Sherry.

Abstinent Measuring

1 cup = 1 vegetable

Serving Suggestions: Top with dollop of Sour Cream (I do not, but some do.) if you add this, don’t forget to count the Fat in the Sour Cream.

Mushroom Bisque

Ingredients

1 lb. fresh Mushrooms

1-quart Chicken Broth

1 medium Onion chopped

2 teaspoons Butter

6 tablespoons Arrowroot

3 cups Milk - skim, 1% or 2% you decide

1-cup evaporated Milk

1 teaspoon or more Salt

White Pepper

Tabasco sauce to taste

Optional

2 tbsp. Sherry

Directions

Wash Mushrooms and cut off the dry stems and discard simmer covered in broth with the Onion for 30 minutes. Let cool, put in blender and puree add rest of Milk and Arrowroot and heat. Season to taste with Salt and [epper and Tabasco Sauce. Reheat and add the Sherry, if you like.

Abstinent Measuring

Pot equals 2.5 cups cooked, Vegetables 2 Proteins and 2 Fats. Or two servings equaling 1 Protein and 1 1/4 cup Vegetables and 1 Fat.

Serving Suggestions: Goes great with a Salad!

Gazpacho of Sorts

Not your usual Mexican GAZPACHO this is cooked.. Enjoy, you will be surprised this is delicious IF you like cold soup!

Ingredients

2 small onion, chopped

2 large cucumber peeled, seeded and chopped

2 small bell peppers seeded and chopped

6 tomato peeled and chopped

2/3 cup veg or chicken broth

3 tablespoon olive oil

½ cup vinegar

2 cups tomato juice

2 cloves garlic

4 tablespoons lemon juice

3 tablespoons brown sugar or substitute

½ teaspoon cayenne pepper-salt

3 teaspoons dill weed or more to taste

3 tablespoons mayonnaise

Optional

3 eggs for thickness

Garnish

4-5 large sprigs watercress

2 large firm tomato, seeded

1 bell pepper

2 cucumbers seeded

Directions

Begin by pureeing all the Vegetables in the blender, together with the Eggs, Oil, Broth, Vinegar and Tomato Juice and Spices. (You may have to do half at a time depending on the size of your container). Add all the remaining ingredients except the Mayonnaise, and empty into a pot. Heat very slowly stirring constantly with a wire whisk; simmer this way for no longer than 4 the 5 minutes; just prior to boil. Take it off the heat and continue stirring with the whisk occasionally as it cools. Add the Mayonnaise and put back in the blender, at high-speed, for a very short time.

Pour into serving bowl and chill at least 3 hours. Sprinkle watercress on top before serving.

Garnish

In a separate bowl, place Garnish ingredients all coarsely chopped with cucumber seeded but not peeled. . Serve in separate bowl for diners to apply to their tastes.

Abstinent Measuring

1 cup of soup as 1 vegetable and count garnish if used separately.

Oil and mayo = 1 teaspoon oil

You may delete the eggs therefore not having to use it as a protein.

Count the eggs as a 1/8th protein.

Notes

Ingredients can be cut in half. This does not freeze well, will keep in back of refrigerator for no more than 5 days.

Easy Bean Soup

This is a quick microwave recipe, use microwave safe bowls.

Ingredients:

1 medium Onion

2 cloves minced Garlic

1 tablespoon Oil

1 large can (31 oz.) fat free Refried Beans = 3 cups

1 can Rotel Tomatoes (use heat level you prefer)

1 can fat free Chicken Broth (16 oz.)

1 can Fire Roasted Diced Tomato (16 oz.)

1/4 c chopped Cilantro

2 oz Cheese of your liking (I use Sharp Cheddar)

Directions

Chop 1 medium onion add 1 tablespoon. of oil, stir in 2 cloves minced garlic and microwave until onion is translucent. Add all other ingredients except cheese and cilantro. Stir and microwave 10 minutes. Divide into 4 equal size bowls. Sprinkle cilantro and cheese on all 4 bowls equally.

Freezes well.

Abstinent Measuring

Each bowl = 1 protein and 1/2 cup vegtable (cooked down measurement)

Serving Suggestions:

Can be served with 1 oz baked corn chips = 1 starch

Carrots and Parsnips

You say;”You can’t boil water?” Then this recipe is right up your ally!

I had never met a Parsnip until a couple months ago. I tried Parsnips as an addition to a stew and was un-impressed. Then I was told about this simple recipe and totally changed my mind about what Parsnip Possibilities. Try it…it will change your mind too.

Ingredients

Equal amounts of Parsnips and Carrots. Depends on how much you want to make.

1-2 lbs of Parsnips, sliced thin with mandolin slicer or using food processor.

1-2 lbs of Carrots, sliced thin with mandolin slicer or using food processor.

½ to 1 cup Fresh Water or Chicken Stock

Optional

1 lb Butternut Squash, chopped small is a nice addition

Directions

After slicing, mix Carrots and Parsnips in large skillet, with half the Water or Chicken Stock. Cover and heat medium-high until everything gets hot and cooking together. Don’t forget to stir occasionally and monitor the moisture amount in the pan. If the vegetables start to stick to the bottom, turn down the heat a little and add a little more Water or Chicken Stock. Once everything gets hot, turn down the heat to medium and continue to monitor and stir until vegetables are soft – about 10 minutes. Serve Hot.

Abstinent Measuring

1 cup = 1 vegetable

Notes

Serving Suggestions: I don’t even think this dish needs Sea Salt or Black Pepper, but I do know people that add it to everything. See what you like.

Take it to a Party: this is a very easy thing to make and take to any pot-luck. Surprise your friends with a Parsnip adventure.

Fruit Tarts

I’ve been working on a Fruit Tart recipe to have with my breakfast for some time. After trying various combinations I’ve found it! My goal was no sugar substitutes—to let the ingredients be tasty enough to stand on their own with perhaps a few spices and that’s it. Below is the “ultimate” recipe and a few of the combinations that I used on the way.

Ingredients

Spray Olive Oil

Crust

1 cup Yellow Corn Grits

½ teaspoon Sea Salt

½ cup Coconut Cream

Fruit Topping

4 ½ - 5 cups fresh Mango, chopped small

1 lb bag of frozen Mixed Berries (Strawberries, Blueberries, Raspberries & Blackberries)

Optional

Crust

Exchange Coconut Cream for 4 teaspoons Butter (pulsed into dry Corn Grits) and ½ cup Evaporated Milk

Other Fruit Topping Combinations

All of these tasted good! How can you go wrong with fresh fruit. But I thought they would all need at least a little artificial sweetener to satisfy most peoples taste… so I kept looking.

• 1 Pineapple, 4 Pear, 2 Navel Oranges, ¼ t Cloves, ½ t Nutmeg, 1 t Vanilla flavor, 1 T fresh Lemon Zest, ½ t Orange flavor, Artificial Sweetener (optional)
• 4 Apple, 3 Pear, 2 Apricot, 2 Banana (mashed), 1 T Apple Pie Spice, 1 ½ t Vanilla flavor, ½ t Maple flavor, Artificial Sweetener (optional)
• 1 Pineapple, 3 Apple, 2 Mango, 1 c Red Seedless Grapes (cut in half), 1 Banana(mashed), 1 T fresh Lemon Zest, 1 t Vanilla flavor, ½ t Cloves, ½ t Cinnamon, Artificial Sweetener (optional)
• The first one I tried and probably the second best result: 5 Apples, 4 Pears, 1 Banana(mashed), 1 T Vanilla flavor, ¼ t Maple flavor, 1 T Apple Pie Spice, Artificial Sweetener (optional)

Directions

Preheat oven at 350 degrees F

Crust

Lightly coat 6 tart baking dishes with the Olive Oil spray. Combine Crust ingredients. Divide results evenly and pat into smooth layer on bottom of each tart baking dish.

Filling

Mix all Fruit together. Measure 1 cup into each tart baking dish. Lightly spray top of fruit with Olive Oil Spray. The oil coating helps keep the moisture from escaping and the top fruits from browning to crisps.

Baking

Place all 6 tart baking dishes on a cookie sheet or jelly roll pan. This is to catch any spillage caused during baking. Place in oven for 40 minutes at 350 degrees F. Remove from oven and allow to cool some before eating.

These store reasonably well for a week or so in the fridge. I use ceramic tart dishes and cover with plastic wrap I stack them in a back corner of the fridge and pull them out one at a time to reheat and consume. see Notes for more comments.

Abstinent Measuring

1 Fruit Tart = 1 Fruit, 1 Starch, 1 teaspoon Oil

Note

• The smaller you can chop the fruit the better. But don’t get nuts and mince it! lol
• The size of any particular piece of fruit is variable from season to season and even grocery store to grocery store on the same day. So I aim at 6 or better cups of chopped fruit. Seems I always have some left over. I just save the remainder and have a ready-made mixed fruit salad…more options to choose from when I’m pulling together a quick meal.
• Unless you are up darn early, you will probably be making these tarts the day (or days) before you plan to eat them for breakfast. I make the tarts in ceramic tart dishes (after trying metal dishes of various kinds.) The first step in my breakfast and morning tea routine is to pop and un-covered tart into the toaster oven—350 degrees for 15 minutes. By the time my eggs, beans and thermos of hot tea is made, the tart has warmed in its ceramic container. It will stay warm in there until I’m ready to eat it. Much better results than microwaving—it heats more evenly. I couldn’t use the microwave anyway when I tried metal dishes or I’d have to dump the tart into a new bowl for nuking… etc, etc. too many steps. Best plan = ceramic dish in toaster oven while I prepare other things J

Serving Suggestions

Fruit tarts are great with

1 cup Yogurt (tryFat-free Chobani brand of greek yogurt if you haven’t already)

Or 1 egg, ½ cup Breakfast Beans ¼ c Salsa

If you are consuming fruit other than at Breakfast, these Fruit Tarts would be a great “dessert.”

Vegetable Cream Curry

This is an all-vegetable variation of the Chicken & Vegetable Curry with Sweet Potato recipe posted earlier. I’ve also replaced the cow’s milk(canned evaporated milk) with coconut cream(canned). And the results are great. Nice bright taste, but creamy, velvety texture.

Ingredients

1 TBLspoon Olive Oil

1 medium Yellow Onion, chopped

4 medium Carrots, chopped

2 lb fresh Green Beans, ends snipped and cut in half

1 small-medium Cauliflower, chopped to 1 ½-2 inch pieces

1 Red or Orange Sweet Bell Pepper, chopped

½ lb Mushroom, sliced or quartered

2 cup Chicken or Vegetable Broth

½ cup Coconut Cream

2 TBLspoon Curry Powder , heaping TBLspoons

Optional

Exchange: Coconut Cream for Evaporated Milk if desired

Directions

Sauté Onions with Olive Oil in large covered pan/skillet, on medium heat until they start to turn translucent (5 min). Add Carrots, re-cover and cook until they begin to soften (5 min). Next add Green Beans and Cauliflower, Chicken or Vegetable Broth, Coconut Cream and Curry Powder. Mix thoroughly, cover and bring to low boil. When Cauliflower is just starting to get tender(10 minutes), add Mushrooms and Bell Pepper. Serve hot.

Abstinent Measuring

1 cup = 1 vegetable, 1 teaspoon Oil

Notes

Please note that this is Coconut CREAM not Coconut MILK, although CMilk would be a valid substitute. The Coconut Cream does add some Fat to the dish. But it is well worth the flavor it adds. If you are hyper-vigilant about fat, use fat-free Evaporated Milk. Coconut Cream has the same fat density as straight butter. So judge your own needs according.

Adapted from Chicken and Sweet Potato Curry-in-a-Hurry in 365:No Repeats Cookbook by Rachael Ray

Pumpkin Polenta w Chorizo and Black Beans

If you are looking for hearty, spicy and a hint of sweetness, look no further. It vaguely reminds me of Frito Pie, with the corn layer on the bottom and the “chili” on the top. It’s great as a leftover lunch with a cool leafy salad to complement the heavier textures of this dish.

Ingredients

Meat-Beans

2-12 oz package of Chirizo, casing removed

1 medium Yellow Onion, chopped

3 cups cooked Black Beans (2-15 oz cans rinsed, drained or checkout Breakfast Beans on this blog)

1-14 oz jar of Roasted Red Peppers, packed in water , chopped

Pumpkin-Polenta

3 cups Chicken Stock

1-14 oz can Pumpkin puree

1 cup Yellow Corn Grits or sometimes called quick-cooking Polenta

1 TBLspoon Fresh Thyme

¼ teaspoon Sea Salt

¼ teaspoon Black Pepper

Directions

Meat-Beans

Place Chorizo in medium skillet over medium-high heat and cover. Stir occasionally, chopping up the meat into small bits. Fry for at least 10 minutes. Then drain off ALL fat, squeezing the meat with a spatula to get out any access. Add chopped Onions, stir into meat, cover and cook for 3-5 minutes. Monitor heat and turn down as necessary. Add Black Beans and Red Peppers, combine and heat mixture thoroughly. Turn down to simmer until Pumpkin-Polenta is ready.

Pumpkin-Polenta

Place Chicken Stock, Sea Salt and Black Pepper in large sauce pan over high heat. Stir and bring to boil. Stir in Corn Grits and continue to stir until it thickens. If lumpy, use whisk to break them up. Remove from heat and mix in fresh Thyme.

Prepare 6 dishes/containers and parcel out 6 equal portions of Pumpkin Polenta (about ¾ cup each), then top with 6 equal portions of Meat-Beans (about 1 cup each.)

Serve Hot and refrigerate/freeze the rest.

Abstinent Measuring

1/6 of Recipe = 1 Protein, 1 Starch, ½ Vegetable

Notes

Use Red Onion instead of Yellow for stronger Onion flavor

Serving Suggestions: Garnish with chopped Flat Parsley and 1 TBLspoon of grated “strong hard cheese” like Asiago or sheep, goat cheese. (I don’t really think it needs any garnish. There are enough flavors going on already; sometimes more is not better.)

Make It A Meal: Grab this leftover out of the freezer, add a Leafy Salad and you’ll have a feast for lunch at work or at home when you need a quick hearty meal.

Adapted from Pumpkin Polenta with Chorizo and Black Beans in 365: No Repeats Cookbook by Rachael Ray

Eggplant Strata(layers)

I’ve gotten fabulous reviews on this dish. A mandolin slicer is your best friend. I have one that slices thin, medium and thick. It makes this casserole a breeze. Just about everything gets run through the slicer and then layered into the pan. How easy is that!

Ingredients

3 medium Eggplant, sliced into rounds, ¼ inch thick

8-9 Roma Tomato, sliced into rounds, ¼ or 1/8 inch thick

1 large Yellow Onion, sliced 1/8 inch thick

1 Red or Orange Sweet Bell Pepper, sliced ¼ or 1/8 inch thick

1 Pablano Pepper, sliced ¼ or 1/8 inch thick

½ cup fresh Basil, minced

3 TBLspoon Garlic, minced

4 oz fresh Baby Spinach, chopped or whole.

Olive Oil Spray

Optional

½ pound Mushrooms, sliced

Any fresh vegetable in season, sliced thin. Including yellow squash, zucchini, any greens (chard, kale)….use your imagination.

Directions

Do all the chopping and slicing first, and then assemble into the baking pan. So….slice Eggplant, Roma Tomato, Yellow Onion and chop spinach In to their own SEPARATE bowls/containers. Slice the Sweet Bell Pepper and Pablano Pepper and mix together in one bowl/container. Mince Basil and Garlic, and then mix together in one bowl/container. Continue with any optional vegetables, keeping them in separate bowls/containers.

Preheat oven at 350 degrees F. Use Olive Oil Spray to coat 9x13 baking pan. All the vegetables are applied in sequence – twice. First layer: 1/3 of the eggplant on bottom of baking pan, followed with ½ of the Roma Tomatoes, ½ of the Yellow Onion, ½ of the Sweet & Pablano Peppers. Then apply dollops of the Basil & Garlic mix using half of what is prepared. Next layer on ½ of the Baby Spinach. This is the first half, now repeat the stack, 1/3 of Eggplant, followed by rest of Roma Tomatoes Yellow Onion, Sweet & Pablano Peppers, dollops of Basil & Garlic and last of Baby Spinach. Complete the top with the last 1/3 of the Eggplant. This construction may stack higher than the sides of your baking pan, depending on how deep your dish may be. But get it to balance in there as best you can. It will shrink during the baking. As a finally ‘sealer’ spray the top with a light coating of Olive Oil spray. Bake for 1 ½ to 2 hours. Or until tender. Cover LIGHTLY with foil after 1 hour if it is browning too much.

Abstinent Measuring

1 cup = 1 vegetable

Notes

The long cooking time is remove all (or most) the liquid from the fresh vegetables. If you like it more like a stew, reduce the oven time and take out when vegetables are tender.

Serving Suggestions: Asiago Cheese goes especially well with this dish and you don’t need a lot of it. At 1 hour of baking, sprinkle ¼ cup Asiago cheese on top of the baking vegetable and return to oven. OR sprinkle a TBLspoon on top of your measured cup for that hint of tangy sweetness to offset the peppers.

Adapted from Eggplant Strata in Vegetable Heaven by Mollie Katzen and Eggplant Parmesan Bake in Recipes for the Specific Carbohydrate Diet by Raman Prasad

Bran Muffins

A tasty treat for the morning to get you going.

Contributed by Jeanne R.

Ingredients

2 Eggs

¼ cup fresh Water (more if needed, depending on if fruit added)

1 teaspoon Baking Soda

1 teaspoon Vanilla

1 cup Wheat Bran

½ cup Oat Bran

2 oz. Raisins

2/3 cup Splenda or at least 4 TBLspoon Sugar substitute --to taste

Optional

1 Banana, mashed

Up to 3 teaspoon Oil added to batter will help the muffins to stop sticking to paper liners.

Directions

Mix Eggs, Water, Baking Soda. Add Banana and Brans and mix well. Stir in Raisins. Add more Water to have a thick but not paste-like batter (tablespoon or two of Water, depending on size of banana.)

Divide into 6 portions and place in paper-lined muffin tin. Bake 350 degree preheated oven 20-25 minutes.

Yield: 6 muffins = 3 servings

Abstinent Measuring

Each serving= 2 muffins

2 muffins = 1/3 protein, 1 bran and ½ fruit (if banana is used)

If Oil is added, don’t forget to count that as well.

Notes

Experiment with flavors other than vanilla, like lemon or orange

Oat Bran Pancake

This is the famous abstinent pancake allowed even on the first day on the Meal Plan. It’s a main stay in many morning meals.

Contributed by Jeanne R.

Ingredients

½ cup Oat Bran

¼ (heaping) teaspoon Baking Powder

Dash of salt

1 Egg

¼ teaspoon Vanilla

1 teaspoon Sweetener

fresh Water

Optional

1 Banana, mashed or sliced-- mix in before water or after it is in pan slice it in.

Directions

Mix all ingredients together excluding Water and Fruit. If added Banana into mix, mash it and add to mix. Next add Water to desired batter thickness. Pour mixture into lightly greased (non-stick spray Oil) pan and fry until brown on both sides. Serve Hot and enjoy.

Abstinent Measuring

1 pancake = 1 protein, ½ cup bran and if banana is used, 1 fruit

Notes:

1. Banana can be used in two ways, in the mix or later to the top of the pancake.

• If adding to the mix, mash the Banana and add before the water.
• If adding to the finished pancake, slice pancake circles to the top of the pancake before it’s flipped.

Serving Suggestions: Serve with 2 TBLspoons of Sugar-free syrup for a real breakfast treat.

Marinated Vegetable Salad

Great dish when you need something easy to bring to a picnic or party. Works fine unrefrigerated for extended periods. Double recipe for large batches.
Contributed by Joan J.

Ingredients

3 cups fresh Broccoli florets

2 cups fresh Cauliflower-etts

1-1/2 cups fresh Baby Carrots

2 Celery Ribs, cut into 1/2-inch pieces

2 cups fresh Mushrooms

Dressing

2/3 cup Balsamic Vinegar

1/2 cup Extra Virgin Olive Oil

10 cloves Garlic

1 teaspoon Oregano, minced

1 teaspoon Basil, minced

1 large Shallot, minced

4 Green Onions, chopped

1/2 teaspoon Hot Red Pepper flakes

½-1 cup fresh Water

Optional

Finely chopped Red or Green Sweet Peppers

Directions

Brush off fresh mushrooms to clean and wash other veggies. Place all Dressing ingredients in medium sauce pan and bring to boil. Reduce heat and simmer (small bubbles) for 6 minutes. Add all veggies, EXCEPT mushrooms, stir; cover and simmer 1 minute. Turn off heat, add Mushrooms, stir and let rest for 1 minute. Remove pan from stove(and any residual heating source), uncover and allow to cool. Pour into clean jar and store in refrigerator. Mix occasionally to keep top veggies moist. Serve cold.

Keeps up to 1 month in refrigerator.

Abstinent Measuring

1 cup = 1 vegetable

Notes

1. Use fresh herbs when available. If using fresh basil and oregano double quantities

2. A good substitute for the large Shallot is 1/3-1/2 cup of the white end of Green Onions, chopped.

Serving Suggestions: Stir Salad to moisten all pieces and serve cold using using slotted spoon.

Eating with the Seasons - Spring Foods

Food choices that follow the cycles of nature will add freshness and vibrancy to your meals and body. By eating locally grown and in-season foods, we work with the rhythm of the seasons and tune in to our immediate environment. In most of North America, there are 3 growing and harvest seasons, followed by a dormant or resting season (winter.) When we lived directly off the land, as farmers (or hunter-gatherers), we ate this way. Via generations and generations of humans before us, our bodies and genetic patterns have adapted to this cyclical pattern of food availability. Think of what was available to our ancestors and what is available to us now. Fresh foods from all over the world are readily available at our grocery stores according to when they are in season on the other side of the planet or pulled from cold storage having been picked before true ripeness. Eating “unnatural-out of season” foods places us at slight odds with our surroundings. We can have all the fresh foods we want, need and desire—the idea is just to wait for the right season.

If it wasn’t straight out of the ground, off a live plant or tree or didn’t come from the root cellar during a certain time of year, may not be in sync with what our bodies need in this season.

Spring

The first harvest comes in Spring and consists mainly of roots, sprouts, and bitter greens that burst from the ground aided by the spring rains and melting winter snow. These tend to be low-fat and low-calorie. Its Nature saying: release the fat of winter, cleanse the stored toxins and get ready for the work and play of summer. Eat more salads, veggies, leafy greens, beans, sprouts and berries.

Best Spring Foods

FRUITS: dried fruits

VEGETABLES: alfalfa sprouts, asparagus, bean sprouts, bell peppers, Brussels sprouts, cabbage, carrots, cauliflower, celery, chicory, chilies(dried), collard greens, corn, dandelions, endive, garlic, green beans, hot peppers, kale, lettuce, mushrooms, mustard greens, onions, parsley, peas, spinach, Swiss chard, radishes, turnips, watercress FRUITS: dried

GRAINS: none are “best”

LEGUMES: bean sprouts, goyas, kidneys, lentils, limas, mungs

NUTS/SEEDS: none are “best”

DAIRY: none are “best”

MEAT/FISH: none are “best”

OILS: corn

CONDIMENTS: none are “best”

BEFERAGES: none are “best”, other than good ole water

HERB TEAS: cardamom, chicory, cinnamon, cloves, dandelion, ginger, hibiscus, orange peel, strawberry leaf

SPICES: black pepper, cayenne, clove

Good(second best) Spring Foods

FRUITS: apples, blueberries, grapefruit, lemons, limes, papayas, pears, pomegranates, raspberries, strawberries

VEGETABLES: artichokes, beets, bitter melon, broccoli, cilantro, fennel, ginger, jicama, leeks, snow peas, seaweed

GRAINS: amaranth, barley, buckwheat, corn, millet, oats (dry), quinoa, brown rice (long grain), rye

LEGUMES: adzuikis, black grams, garbanzos, favas, split peas

NUTS/SEEDS: filberts, pinions, pumpkin, sunflower

DAIRY: ghee (in moderation), low-fat yogurt (in moderation), rice/soy milk

MEAT/FISH: chicken, duck in moderation), eggs (in moderation), freshwater fish, lamb (in moderation), ocean fish (in moderation), turkey

OILS: canola, flax, mustard, safflower, soy, sunflower

CONDIMENTS: carob, chocolate (reduce), pickles

BEFERAGES: black tea, coffee, sparkling water

HERB TEAS: alfalfa

SPICES: anise, asafetida, basil, bay leaf, chamomile, caraway, cardamom, cinnamon, coriander, cumin, dill, fennel, fenugreek, garlic, ginger, horseradish, marjoram, mustard, nutmeg, oregano, peppermint, poppy seeds, rosemary, saffron, sage, spearmint, thyme, turmeric

Resource and reference: The 3-Season Diet: Eat the way nature intended by John Douillard

Cauliflower Au Gratin

Some friends have given me this recipe verbally, so I’m just writing it down! I served it at a dinner party I gave not too long ago. One of my guests insisted that it couldn’t be cauliflower because she didn’t like cauliflower, but this sure did taste good. I just love when healthy food surprises and awakens people to new possibilities.

Ingredients

4 lbs Cauliflower, fresh or frozen. Chopped small if fresh

2 cups worth of Chicken Bouillon made with ½ the recommended Water

½ cup Asiago Cheese, grated

2 ½ teaspoon dried Onion Flakes

1 teaspoon White Pepper

Optional

Non-fat Version: Leave out Asiago Cheese

Substitute: ½ cup non-fat Evaporated Milk

1 teaspoon Sea Salt

Directions

In deep pan or large pot steam/low boil Cauliflower and Strong Chicken Stock. Cover and stir frequently. Add water ONLY as needed. If the Cauliflower starts to scorch, add more water and turn down the heat. When Cauliflower is “very done”—subdue with potato masher until it’s a slightly lumpy oatmeal consistency (or smoother.) If there are still large lumps, cook a little longer. When Cauliflower is velvety, turn off heat. Add Asiago Cheese, Onion Flakes and White Pepper and mix well. Pour mixture into slightly greased 9x9 pan. Put in oven @ 357 degrees F for 30-45 minutes. When crispy brown on top, take out and serve.

Abstinent Measuring

1 cup = 1 vegetable

Notes

1. I like the final result to be a little stiff like a mashed potato would be. So I cook on the stove top until as much liquid is gone as possible, cracking the lid on the pan to let steam escape while keeping the temperature up. But you have to keep a close eye on your pan, because when the liquid on the bottom is gone, it will scorch the cauliflower quickly. I also like to see the baked results shrink to ¾ the original size. This also means that some of the water has cooked out and the consistency-texture is more to my liking.
2. Salt….. Cheese IS SALTY. So when I use the Asiago Cheese, I don’t add more salt. But when I use the Evaporated Milk, I do add Salt. Also, If Whole-fat or ½-Fat Evaporated Milk is used, they have a different salt level. My experience says… you can add salt at the table if needed, but you can’t take it out. So it’s better to under salt then to add too much when cooking.

Serving Suggestions: Cauliflower Au Gratin is a great substitute for any where you used to have mashed potatoes. And since it’s a non-starch, you can still have your starch too! Try with Sweet Potato. Yum yummy

Chicken & Vegetable Curry with Sweet Potato

A rich creamy tasting curry that satisfies when you are hungry for something spicy yet soothing. This is very similar to the creamy vegetable curries that host carrots, cauliflower and green beans at my local Indian Buffet restaurant. Both are equally delectable. I make this dish with a side of Sweet Potato. They complement each other very well.

Ingredients

2Tblspoons Olive Oil

2 lbs Chicken Tenders or Breast (slice breast into long strips)

1 large Yellow Onion, sliced thin

1 red Sweet Bell Pepper, cored, seeded and sliced thin

1-10 oz bag frozen Green Beans or 10 oz of fresh green beans, as you desire

2 Carrots, coarse shredded

2 cup Chicken broth

½ c Evaporated Milk -- unsweetened! of course

2 Tblspoon Curry Powder

½ teaspoon Sea Salt (to taste)

½ teaspoon White Pepper

Optional

½ Pablano Pepper, cored, seeded and sliced thin

Sweet Potatoes to accompany this dish. Baked seperately

Directions

Place Olive oil in large deep skillet and warm at medium heat. Add Chicken, Sea Salt, White Pepper and Curry Powder, cover and brown slightly, turning and stirring occasionally for about 5 minutes. Add Onions, Bell (and Pablano) Peppers. Stir together until spices are well distributed between chicken, onions and peppers, Cover pan and simmer on medium heat until onions start to turn clear, about 5 more minutes. Stir and monitor the heat and condition of veggies. If they start to stick too much, add a little of the Chicken Broth. When Onions are ready, mix in the Carrots and Green Beans. Combine well, then add remainder of Chicken Stock and Evaporated Milk. Give another good mixing. Bring contents to LOW Boil (to thaw green beans if still frozen), then turn down heat to high simmer and let it cook for 15-20 minutes. When Carrots and Green Beans are tender it’s ready.

Bake whole Sweet Potatoes after washing off skins @ 350degrees for 30-45 minutes -- depending on size of tuber. When it pierces easily with a fork it’s done. Or when the sweetness within, starts to ooze out (and adds it’s sumptuous smell to the curry aroma in your kitchen), it’s done.

Abstinent Measuring

4 oz chicken = 1 protein. Pull out Chicken and weigh separately from rest of Curry

1 cup Curry = 1 vegetable. Drain Veggies in cup for measuring and add broth after in your bowl.

½ or 4 oz Sweet Potato = 1 Starch

Notes

1. Evaporated Milk is available in “regular”, ½ fat or skim. Any fat level will work in this recipe.
2. Start the Sweet Potato FIRST. and everything will get done at about the same time. If the Sweet Potato gets done early, just turn off the oven and it will stay warm until the Curry is ready.
3. Leave out the Chicken and this recipe become a great side dish!

Serving Suggestions: Serve with Baked Sweet Potato or Brown Rice

Adapted from Chicken and Sweet Potato Curry-in-a-Hurry in 365:No Repeats Cookbook by Rachael Ray