Recipe Ideas

We have compiled these recipes for your convenience. Please make sure that all the ingredients used are organically grown. We have gathered these wonderful recipes from “The Garden of Eating” by Rachel Alber-Matesz and Don Matesz and “Recipes & Remedies for Rejuvenation” by Edward Bauman, M.Ed, Ph.D. If you would like more of these delicious recipes, “The Garden of Eating” is available on their website at thegardenofeatingdiet.com. The cookbook also includes a monthly calendar with meals planned out to get you started eating right! Enjoy your mini-cookbook. Happy eating! And remember: Eat, Move, Talk, Drink, Poop, Think Right.

Perfectly Poached Eggs

Prep: 3 minutes ~ Cooking: 3-5 minutes ~ Yield: 2 servings

Poaching requires no added fat, unless you’re using an egg poacher, in which case, you need to lightly oil the cups. Poached eggs often stick to the skillet, so if you make them often, it’s worth investing in a skillet with a stainless steel egg-poaching insert sold in kitchen shops everywhere. Poached eggs are delicious spooned on steamed asparagus or broccoli, or sautéed leafy greens.

Ingredients

• Extra-virgin olive oil or unrefined coconut oil if using egg poaching cups
• Filtered water
• 1 tablespoon lemon juice or ½ tablespoon raw apple cider vinegar
• 4 to 6 medium to large free-range chicken eggs or duck eggs
• Lemon pepper, ground black pepper, or paprika
• 1 handful toasted, crumbled dulse, or wild nori sea vegetable or 1 to 2 tablespoons dulse or nori flakes, optional
• Minced scallions, chives, arugula flowers, other edible flower, lemon pepper, or hot sauce

Directions

1. Fill a skillet with water to a depth of 1 to 2 inches.
2. One by one, slide eggs into simmering water. Cover skillet or begin spooning hot water over eggs and cook over medium or medium-low heat for 3 to 5 minutes, until whites are set and centers are still soft but covered with a thin film.
3. Transfer eggs to plates, garnish and as desired, and serve.

Seafood & Egg Salad

Prep: 15 minutes ~ Cooking: 0 ~ Yield: 2 servings

Here’s a great way to stretch whole eggs and use up leftover fish. I’ve served this for lunch, and even breakfast, on a bed of salad greens with sliced, minced, or grated raw vegetables and a side of fruit. If you’ve hard boiled eggs in advance-an easy and wise thing to do-and washed and chopped vegetables ahead, you can assemble this in a hurry.

Ingredients

• 2 hard-boiled, free-range chicken eggs or duck eggs, made ahead and peeled
• 6 to 8 ounces leftover cooked white meat fish, flaked with a fork: Deep sea dory, blue hake, cod, Pollack, sole, orange roughy, or tuna
• ¼ teaspoon dry mustard and/or ground turmeric
• ¼ teaspoon ground chipotle, black pepper, or chives, tarragon, basil, or 2 celery ribs, minced finely
• ½ cup toasted dulse, crumbled or 2 tablespoons dulse flakes, or to taste
• ¼ cup yellow, red, or sweet white onions, minced, optional
• ½ cup Sesame, Garlic & Chive Dressing
• Ground paprika or ground sumac

Directions

1. Mash eggs in a shallow 1-quart bowl. Add cooked fish or drained tuna and remaining ingredients except paprika or sumac. Stir well, cover and refrigerate until serving time.
2. Serve mixture in mounds (I use an ice cream scoop) on 2 large beds of salad greens with other colorful vegetables. Dust lightly with paprika or ground sumac before serving.
3. Refrigerate leftovers and use within 2 days.

Variations

• Use 4 eggs. Reduce fish to 4 to 6 ounces if desired.
• Seafood & Egg Salad Wraps: Cover 2 large lettuce leaves with 1 rounded tablespoon of seafood and egg salad. Wrap to make a package and pin with toothpicks. Repeat with remaining salad. Serve with fresh fruit.

Egg & Vegetable Pie Italiano

Prep: 15 minutes ~ Cooking: 25-30 minutes ~ Yield: 4 servings

This dairy-free pie looks like a cross between a crustless quiche and pizza, but contains a fraction of the fat. Assemble and bake it first thing in the morning-before breakfast-or the night before. We figure 2 slices per person for a meal, served with sautéed leafy greens or steamed asparagus, and fresh fruit. For a richer taste, try the variation.

Ingredients

• Extra-virgin olive oil, unrefined coconut oil, ghee, or clarified butter to grease baking pan
• 1 ½ cups diced fresh tomatoes, or drained, canned diced no-salt-added tomatoes, divided
• 1 tablespoon dried parsley or chives or ¼ cup washed, dried, minced fresh parsley leaves or chives
• ¼ cup dulse flakes or ½ cup dulse leaf or laver (wild nori) sea vegetable, sorted to remove small shells or stones and cut into tiny pieces with shears, optional
• 6 medium to large free-range chicken eggs or duck eggs or 8 small eggs
• ½ cup dried, powdered egg whites
• 2 tablespoons dried onion flakes
• 2 garlic cloves, minced
• 1 teaspoon dried basil or 1 tablespoon fresh basil leaves, stems removed
• 1 teaspoon dried oregano or 1 tablespoon fresh oregano leaves, stems removed
• ½ teaspoon dried thyme or ½ tablespoon fresh thyme leaves, stems removed
• ¼ teaspoon ground turmeric
• ½ teaspoon ground chipotle (smoked dried jalapeno pepper) or black pepper
• ½ teaspoon Natural Liquid Hickory Smoked Seasoning, such as Wright’s, optional

Directions

1. Place rack in center of and preheat oven to 350 degrees F. Oil a 10-inch deep-dish pie plate or 9x9x2-inch baking pan. Scatter half the tomato and parsley or chives over bottom of pie plate. Sprinkle with dulse if desired.
2. Combine reserved tomato and remaining ingredients in blender. Process until smooth and frothy, stopping to scrape sides with spatula. Do not over mix.
3. Pour egg mixture over vegetables in pie plate. Bake for 25 to 30 minutes, until puffy, firm in the center, and lightly golden on top. Cut into 8 slices and serve, or cool, cover and refrigerate for later. If desired, top each serving with ¼ of a sliced avocado. Use with in 4 days.

Variations

• Omit chopped tomato and dried, powdered egg whites. Scatter 8 to 12 chopped sun-dried tomato halves over the pie plate and use a total of 8 large eggs. Cooking time will be slightly less. Check pie at 20 minutes.
• Omit dried onions and scatter 1 to 2 cups of roasted vegetables (onions, mushrooms, carrots, or mixed vegetables) over pie plate with fresh or dried tomatoes.

Squash and Ginger Soup

Ingredients

• 1-2 tablespoons organic unrefined coconut oil, ghee or butter
• 1 acorn squash, skinned and chopped
• 2 medium carrots, chopped
• 2 medium onions, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• Large piece of ginger root (3-4 inches), grated
• Filtered water to cover
• Sea salt or Herbamare to taste
• Minced parsley as garnish

Directions

1. Sauté carrots, onions, celery and garlic in oil.
2. Add squash and ginger
3. Cover with water
4. Simmer for 30 minutes or pressure cook for 12 minutes
5. Puree and adjust water to desired creaminess
6. Add sea salt or herbamare, and simmer at least 10 minutes more.
7. Serve garnished with parsley

Spinach & Egg Pie

Prep: 15 minutes ~ Cooking: 20 minutes ~ Yield: 4 servings

This dairy-free pie makes a fast breakfast entrée-if you make it the night before or first thing in the morning before you hop in the shower. All you need to complete the meal is fresh fruit. Figure two slices per adult or growing teen.

Ingredients

• Extra-virgin olive oil, unrefined coconut oil, ghee, or clarified butter to grease baking pan
• 8 large free-range chicken eggs or duck eggs
• 2 to 3 tablespoons freeze-dried onion flakes
• 2 tablespoons dried parsley or chives or ½ cup washed, dried, minced fresh parsley leaves or chives
• 1 tablespoon dried Greek or Italian herb blend or Herbs de Provence, crumbled
• 2 to 3 level tablespoons prepared mustard (Dijon, yellow, jalapeno, or red pepper)
• ½ teaspoon ground turmeric and/or cumin
• ½ teaspoon ground chipotle (smoked dried jalapeno pepper) or black pepper
• 3 small garlic cloves, minced
• 12 sun-dried tomato halves, cut into bite-size pieces with kitchen shears (about ¼ cup)
• 1 (16-ounce) bag frozen cut leaf spinach, thawed
• ½ cup dulse leaf, sorted to remove small shells and stones, and minced with shears, optional

Directions

1. Preheat oven to 350 degrees F. Liberally oil a 9x9x2-inch baking pan or 10-inch deep-dish pie plate.
2. In a mixing bowl or blender, combine eggs and next 7 ingredients (eggs through garlic) and whisk or blend until smooth. Pour into a medium-size mixing bowl. Add dried tomato pieces, spinach, and dulse if desired, then stir to evenly distribute. Pour into pie plate and smooth with spatula.
3. Bake for 25 to 30 minutes until firm in center and top is golden. Cut into 8 slices and serve, or cover and refrigerate. Use within 4 days. Serve leftovers cold or heated briefly.

Variations

• Replace frozen spinach with frozen mustard or turnip greens, broccoli, or broccoli with cauliflower.
• Scatter 4 to 8 ounces of cooked salmon over pie before baking for more protein.
• Scatter ½ cup rinsed, drained, and chopped, pitted black olives over pie before baking.

Salmon Quiche with Tomato, Onions & Avocado

Prep: 20 minutes ~ Marinating: 10 to 14 hours ~ Yield: 6 servings

Raw fish marinated in an acidic solution to kill potential parasites and pathogens and predigest the fish is served in many cultures. If possible, buy sushi-grade fish from a seafood market or fisherman; it’s flash frozen to 10 degrees F to 20 degrees F below zero and retains an excellent texture after thawing. For economy, I sometimes use filleted salmon bellies from an Asian market. This dish makes a delicious breakfast, lunch, or dinner served over salad greens or with cooked leafy greens and fresh fruit.

Ingredients

Fish and citrus juice:

• 1 ½ to 2 pounds wild salmon fillets (preferably sushi-grade), rinsed, cut into 1-inch cubes, and skinned
• ¾ to 1 cup lemon or lime juice (from about 4 lemons or 5 to 6 limes)

Vegetables and seasonings:

• 3 large or 4 medium red or orange tomatoes, peeled, seeded, and diced (about 4 cups)
• 1 ½ teaspoons dry mustard or 2 teaspoons paprika
• ¼ cup minced fresh dill weed or 1 teaspoon dried dill weed
• ½ teaspoon ground chipotle or black pepper
• ½ teaspoon finely ground, unrefined sea salt, additional ½ teaspoon if desired

Garnish:

• 2 medium-large avocados, halved, pitted, peeled, and sliced

Directions

1. Place salmon in glass pie plate or shallow bowl, and cover with lemon or lime juice and plate or lid. Refrigerate for 6 to 12 hours, turning the fish twice with a non metallic spoon to evenly marinate it in the juices. When ready, the fish will appear almost translucent, inside and out.
2. Drain fish in colander. Discard the juices. Combine vegetables and seasonings in large glass bowl. Add salmon and toss to coat. Cover and refrigerate for 2 to 4 hours before serving.
3. Serve salmon over salad greens and garnish with sliced avocado. Cover and refrigerate leftovers in a glass bowl or jar and eat within 3 days.

Variations

• Omit salt. Add 1 cup of packed, raw dulse (a purple sea vegetable), sorted to remove shells and small stones and snipped finely with kitchen shears.
• Replace mustard, paprika, and dill with 1/3 cup minced fresh basil and 3 minced garlic cloves.
• Replace salmon with fresh tuna, bay scallops, orange roughy, true cod, or sea bass.

Baked Sea Bass with Mustard & Herbs

Prep: 5 minutes ~ Cooking: 12 to 30 minutes ~ Yield: 4 to 6 servings

This almost-effortless dish is delicious and impressive if you can find South American or Chilean sea bass, which has a rich, buttery flavor, and a generous dose of omega-3 essential fatty acids. These fish have jet black, scaly skin and pearly white flesh. Lean varieties are drier, usually sold without the skin, and more closely resemble mahi mahi or swordfish steaks. They benefit from the addition of olive oil.

Ingredients

• 1 ½ to 2 pounds Chilean sea bass fillets or steaks, cut into 4 to 6 portions
• 3 to 4 tablespoons minced fresh tarragon, basil leaves, or dill weed or 1 to 1 ½ tablespoons dried, crumbled herbs
• ¼ to ½ teaspoon coarsely ground black pepper or ground chipotle
• 2 to 4 rounded tablespoons Dijon, creamy white, or stone-ground mustard
• Olive oil, coconut oil, clarified butter, or ghee for oiling skillet

Directions

1. Preheat oven to 400 degrees F. Lightly oil shallow baking pan or line with parchment.
2. Rinse fish, pat dry, and place in pan without overlapping pieces. Sprinkle with herbs and pepper. Generously coat top and sides of each portion with mustard.
3. Bake ¾-inch thick pieces about 12 minutes. Allow 15 to 20 minutes for 1-inch thick pieces, or until firm to the touch, a thin-bladed knife penetrates with little or no resistance, and flesh is opaque throughout.
4. Serve warm. Cover and refrigerate leftovers. Use within 2 days.

Note: If you can’t find South American or Chilean sea bass, substitute wild salmon, Atlantic or Mediterranean butter fish, or escarlar (oil fish). If using a low-fat variety of salmon, such as coho, or a low-fat variety of sea bass, add 1 tablespoon of olive oil to the mustard.

Roasted Red Snapper with Rosemary, Garlic, Lemon & Pepper

Prep: 15 minutes ~ Cooking: 10 to 20 minutes ~ Yield: 4 to 6 servings

Ingredients

• 1 ½ pounds red snapper, 1 large or 2 smaller fillets (3/4 to 1 ½-inches thick)
• 1 tablespoon extra-virgin olive oil, unrefined coconut oil, ghee, or clarified butter
• 2 to 3 medium to large garlic cloves, coarsely minced (about 1 tablespoon)
• 1 ½ tablespoons minced fresh rosemary leaves or 1 ½ teaspoons dried, ground rosemary
• ½ cup crabmeat, optional
• ½ teaspoon ground white or black pepper
• ¼ teaspoon finely ground, unrefined sea salt, optional
• ½ lemon, quartered
• ½ cup Tahini

Directions

1. Preheat oven to 400 degrees F. Lightly oil shallow baking pan or line with unbleached parchment. Rinse fish, pat dry, and place in pan. Lightly mist or rub with oil or spread with ghee or butter.
2. Make 2 long, ¼-inch deep slits down center and sides of each fillet. Gently pull slits apart. Fill with garlic and optional crabmeat, and press to close. Sprinkle fish with rosemary, pepper, and optional sea salt. Rub in with spoon and drizzle with juice of ¼ lemon.
3. Bake ½-inch thick fillets for about 6 minutes, fillets up to 1-inch thick 15 to 20 minutes, 1 ½ -inch thick or thicker fillets about 30 minutes. Thin fillets are done when outside appears opaque or thinnest part flakes easily with a fork. Thicker fillets are done when firm to the touch, a thin-bladed knife penetrates with little or no resistance, or flesh is nearly opaque.
4. Remove promptly. Serve with lemon or sauce. Refrigerate leftovers and use within 2 days.

Variations

• Replace rosemary with fresh or dried basil leaves.

Savory Shrimp & Coconut Bisque

Prep: 30 minutes ~ Cooking: 15 minutes ~ Yield: 6 to 8 servings

Instead of cream, I use coconut milk which contains less than half the fat and calories. This delightful recipe is easy to make, only the ingredient list is long. If you set all the ingredients in small bowls, assembly will be almost effortless. As a starter, this pairs well with muffin sized salmon cakes, a crop green salad, or steamed asparagus, baby bock choy, or broccoli, with a fruit salad, or mashed sweet potatoes with lime.

Ingredients

• ¾ to 1 pound raw (preferably unsalted) small shrimp, peeled, divided, and patted dry. (Save shells for making stock.) Cut large shrimp in half to make bite-size pieces.
• 1 tablespoon unrefined coconut oil, clarified butter, or ghee
• 1 teaspoon unrefined sea salt (less if using salted shrimp)
• 1 cup finely chopped onion
• 2 to 3 small garlic cloves, minced
• 1 cup thinly sliced button, cremini, or shiitake mushroom caps and most of the stems
• 1 cup carrots, cut into ¼-inch cubes
• 1 (14-ounce) can (1 ¾ cups) unsweetened premium or light coconut milk, well blended
• 3 cups Bone Building Broth (Page 13) or preservative-free chicken broth
• 1 tablespoon paprika
• 1 tablespoon lemon juice or brown rice vinegar or 1 ½ teaspoon raw apple cider vinegar
• ¼ to ½ teaspoon ground chipotle or 1 teaspoon hot sauce
• ¼ teaspoon ground black pepper or ½ teaspoon lemon pepper
• 3 tablespoons arrowroot starch (4 tablespoons if using light coconut milk), dissolved in ¼ cup filtered water, stock, or broth
• ½ cup minced scallions, chives, or parsley for garnish

Directions

1. Chop vegetables and set aside in individual bowls.
2. Heat oil in a 2-quart saucepan over medium heat. Add onion, garlic, mushrooms, salt, and carrots, stirring for 1 minute after each addition. Cover, reduce heat, and simmer for 10 minutes.
3. Shake unopened can of coconut milk. Rinse top and remove lid. If contents have separated, whisk or puree in blender or food processor until smooth.
4. Add coconut milk, stock or broth, paprika, lemon juice or vinegar, chipotle, and black pepper. Bring to boil, add shrimp and dissolved arrowroot. Reduce heat, simmer, and stir until thick and shrimp turns pink, 5 to 7 minutes. Remove from heat. Ladle into bowls, garnish, and serve.

Variations

• For briny taste of the sea without stock or to omit salt: After adding carrots, add 1 cup of raw dulse leaf, sorted to remove small shells and stones, and minced with shears.
• For a thicker texture, reserve and puree 1 cup of coconut milk or stock with 1 to 1 ½ cups leftover cooked cauliflower. Add with arrowroot, simmer, and stir to thicken.

Baked Chicken Parts with Rosemary

Prep: 15 minutes ~ Cooking: 35 to 45 minutes ~ Yield: 6 to 8 servings

I love the simplicity of this recipe. Sometimes I use a cut-up fryer, sometimes thighs, other times only breast halves. If I’m using a full-size oven rather than a toaster oven, I usually start 2 pans cooking first thing in the morning or before lunch-each with different seasonings-so we have convenience food for the next few days and the freezer.

Ingredients

• 3 ½ to 4 ½-pound chicken, cut into fryer parts (weight includes bones): breast halves, thighs, drumsticks, or combination
• 1 ½ tablespoons dried rosemary, ground to a powder
• ½ teaspoon ground lemon pepper or black pepper
• 1 to 2 garlic cloves, minced (about ½ to 1 teaspoon)
• ½ teaspoon finely ground, unrefined sea salt
• 3 tablespoons balsamic vinegar, optional

Directions

1. Preheat oven to 375 to 400 degrees F. Rinse chicken and pat dry. For best texture, use meat mallet and pound boneless breast halves to ½-inch thick. Arrange chicken in 9x13x2-inch pan or two 10-inch Pyrex pie plates.
2. If you plan to remove skin before serving, pull skin back to reveal meat, leaving it attached. Sprinkle meat with rosemary, pepper, and garlic, then sea salt. Drizzle with vinegar if desired. Re-cover chicken with skin. If leaving skin on rub seasonings over skin and drizzle with vinegar if desired.
3. Bake uncovered for 35 to 45 minutes or until firm to the touch and juices run clear when pierced deeply with a knife near bone. Breasts will be beige throughout; dark meat may contain traces of pink. Remove skin before serving if desired. (Allow less time for pounded chicken breasts.)
4. Defat juices if desired. Pour into saucepan, simmer to reduce to ¼ cup, and spoon over chicken, or refrigerate juices for sautéing kale, collards, or Brussels sprouts.
5. Deposit bones in a bag in freezer for making broth or stock. Use chicken within 3 days or freeze. Use chicken juices within 5 days or freeze.

Variations

• If using boneless skinless parts, use only 2 pounds of meat and cook covered.
• Baked Chicken Thighs with Rosemary: Use 2 pounds of boneless skinless thighs or 4 pounds of bone-in thighs or hindquarters, with or without skin.
• Baked Chicken Breast Halves with Rosemary: Substitute 6 large skinless, boneless breast fillets with rib meat (2 to 2 ½ pounds) or 6 bone-in halves (3 pounds). If you remove skin, place breast halves in large bowl, sprinkle with 1 ½ to 2 tablespoons olive oil and seasonings, and toss to coat.
• Baked Chicken Parts with Tarragon and Lime: Prepare as for mixed fryer parts, thighs, or breast halves, but omit rosemary, lemon pepper, garlic, and vinegar. Substitute 1 ½ to 2 tablespoons dried, crumbled tarragon, 1 teaspoon dry mustard, and ½ teaspoon ground black pepper. Drizzle chicken with juice of ½ lime.
• Baked Chicken Parts with Herbs de Provence: Replace rosemary with powdered Herbs de Provence in original recipe or any of the variations. Prepare with or without garlic and pepper. Add balsamic vinegar if desired.
• Baked Chicken Parts with Thyme: Prepare as for mixed fryer parts, thighs, or breast halves, but replace rosemary with dried thyme. Omit vinegar. Add garlic and pepper, if desired.
• Baked Chicken Parts with Paprika & Pepper: Prepare as for mixed fryer parts, thighs, or breast halves. Substitute 1 heaping tablespoon (sweet or hot) Hungarian paprika mixed with 1 teaspoon dry mustard, and ¼ teaspoon black pepper or ½ teaspoon lemon pepper for the rosemary, lemon pepper, garlic, and balsamic vinegar.
• Baked Chicken Parts with Chili Powder: Prepare as for mixed fryer parts, thighs, or breast halves, but omit rosemary, lemon pepper, garlic, and balsamic vinegar. Substitute 1 tablespoon salt-free chili powder (a blend, not straight chili pepper), 1 or 2 teaspoons minced garlic, and 1 teaspoon ground cumin. Add ¼ teaspoon cayenne or ground chipotle if you like it hot. Drizzle juice of 1 lime over chicken.

Note: If the chicken comes with giblets, place in a small oiled baking dish, dust with herbs and spices; bake until juices run clear, about 20 minutes.

Grilled or Broiled Chicken Breast w/Mango-Ginger Chutney

Prep: 30 minutes (including chutney) ~ Cooking: 25 minutes ~ Yield: 6 servings

This recipe is incredibly easy. A crisp green salad or sautéed or stir-fried leafy greens complete the meal. Grilled or roasted onions, mushrooms, or carrots make great accompaniments. I make enough of everything for the next day’s lunch or dinner and sometimes enough for the day after that.

Ingredients

• 1 recipe Mango-Ginger Chutney (see below)
• 6 small to medium boneless, skinless chicken breast halves or cutlets (1 ½ to 2 pounds)
• Finely ground unrefined sea salt, optional
• Finely ground black pepper, optional
• Extra-virgin olive, coconut oil, clarified butter, or ghee to brush chicken breasts

Directions

1. Assemble chutney (or prepare up to 24 hours ahead, and refrigerate until 30 minutes before serving.) While chutney cooks or comes to room temperature. Proceed with chicken.
2. Lightly grease broiler pan or grill grates. Position broiler or grill rack 2 to 4 inches from heat source. Preheat oven on broil or fire up grill or oil and preheat grill pan 4 minutes.
3. Meanwhile, remove tenderloin from each breast half and pound with a meat mallet or heavy skillet until even textured and flat. Slip each breast half between 2 sheets of parchment or wax paper and pound to ½-inch thick. Turn and pound reverse side until 1/3-inch thick.
4. Sprinkle and rub fillets with sea salt and pepper and brush or rub with oil. Grill or broil quickly, about 3 to 4 minutes per side, until firm, juices run clear when pierced with a fork, or beige thought-out. Avoid overcooking.
5. Transfer chicken to plates, with chutney, and serve.

Variations

• Broiled (or Grilled) Pork Chops with Mango-Ginger Chutney: Substitute 6 boneless pork loin chops (1 to 1 ¼-inches thick) for chicken. Grill 5 to 6 inches from heat source, 5 to 7 minutes per side, or until firm, juices run clear, and interior is still slightly rosy when sliced. Or cook in grill pan on range top about 5 minutes per side.
• Grilled Salmon with Mango-Ginger Chutney: Substitute salmon for chicken. Rub 1 ½ to 2 pounds of salmon fillets with oil, sea salt, and pepper. Grill until salmon tests done, about 10 minutes per inch of thickness. Serve with chutney.

Note: If you want more chutney per person, divide sauce among 4 chicken cutlets and reserve extra cutlets for salads or the freezer.

Basic Herbed Turkey Burgers

Prep: 15 minutes ~ Cooking: 8 to 12 minutes ~ Yield: 4 servings

We enjoy burgers for breakfast, lunch, or dinner with a generous dollop of prepared mustard, with sautéed leafy greens and fresh fruit. For lunch or dinner, we sometimes replace cooked greens with a salad, and fruit with a root or tuber.

Ingredients

• 1 to 1 ¼ pounds lean ground turkey (breast or skinless dark meat), completely thawed
• 1 medium to large whole egg or 2 egg whites, optional
• 1 small red, yellow, or white onion, grated, or 4 trimmed and minced scallions, or 1 tablespoon dried onion flakes
• 1 ½ teaspoons dried, crumbled Italian herbs: basil, oregano, thyme, sage, marjoram, rosemary, or combination, or Herbs de Provence
• ¼ teaspoon ground black pepper or ½ teaspoon lemon pepper
• 1 garlic clove, minced or ¼ teaspoon garlic powder (not garlic salt)
• Finely ground sea salt, optional
• 1 teaspoon unrefined coconut oil, clarified butter, or ghee

Directions

1. In a medium bowl, combine everything but the oil. Toss with clean bare hands to evenly distribute. Shape into 4 balls and flatten to ¾-inch thick with a fork or your fingers. If desired form burgers on squares of parchment paper, cover with more parchment and refrigerate until cooking time.
2. Turn on exhaust fan. Heat oil in large, heavy stainless steel or cast iron skillet or grill pan over medium-high heat until hot but not smoking. Add burgers and brown for about 2 minutes per side. Cover, reduce heat to medium, and cook 6 more minutes or until no longer pink.
3. Serve warm with assorted vegetables. Refrigerate leftovers and use within 3 days.

Variations

• Smokey Turkey Burgers: Replace Italian herbs and garlic with ¾ teaspoon dry mustard, ¼ teaspoon ground chipotle, ¼ teaspoon turmeric, and 1 teaspoon Wright’s Natural Liquid Hickory Smoke Seasoning.
• Turkey Burgers with Cumin, Sage & Thyme: Replace Italian herbs with ½ teaspoon each ground cumin, dried, rubbed sage, and dried, crumbled thyme. Omit garlic.
• Turkey Chili Burgers: Replace Italian herbs with 1 tablespoon chili powder blend. Serve with salsa or Better Barbecue Sauce.

Note: Transfer frozen meat to pan in the refrigerator 24 to 36 hours ahead. If pressed for time, cook unseasoned pre-formed turkey patties and top with Better Barbecue Sauce or Cajun Ketchup.

Basic Poultry Bone-Building Broth

Prep: 15 minutes ~ Cooking: 0 to 14 hours ~ Yield: 4 quarts

I save all the bones from boning and cooking chicken, turkey, duck, and gamebirds-even if we’ve nibbled on them. I separate meat bones from poultry bones in recycled bags in the freezer. When I have enough, I make a thick, milky, gelatinous, mineral-rich broth.

Ingredients

For a large batch:

• 3 to 4 pounds poultry raw or cooked bones, from whole carcasses, fryer parts, backs, necks, or wings of chicken, turkey, duck, guinea fowl, game hens, etc.
• 3 tablespoons lemon juice, organic red wine vinegar or raw apple cider vinegar
• 2 bay leaves and/or 2 to 3 (5-inch) pieced kelp, kombu or alaria sea vegetable
• 12 peppercorns, optional
• 1 teaspoon each dried rosemary and thyme, optional
• 1 large onion, quartered
• 1 large carrot, quartered, optional
• 5 to 6 quarts filtered water, or slightly more as needed to amply cover bones

Directions

1. Combine ingredients in 8-quart stockpot. Add filtered water to cover bones. Cover and bring to full rolling boil over medium heat. Reduce to medium-low to keep broth gently bubbling. Skim off foam that rises to surface during first 30 minutes.
2. Simmer 10 to 14 hours, or until broth appears milky. Add more water if needed to keep bones covered. To add more nutrients, mash with potato masher after 8 hours.
3. Uncover and simmer 1 hour longer, or until reduced to 4 quarts. Remove bones with large slotted spoon or pour through colander over extra-large bowl. Return broth to pot and place in sink filled with several inches of ice water. Cool for 30 minutes.
4. Strain and ladle into 1-quart Mason jars or freezer containers allowing 1 inch of head space in each container. Label, date, and refrigerate. Broth will thicken as it cools.
5. Skim off and discard fat layer before using or freezing broth. You can freeze some of the broth in ice cube trays and transfer to larger freezer containers. Use refrigerate broth within 10 days. Use frozen broth within 9 months.

Variations

• Slow Cooker: Combine all ingredients, except water, in 5 to 6-quart slow cooker. Add water to within 1 inch of top. Cover and cook on HIGH for 2 to 3 hours, if possible, then reduce heat to LOW and continue to cook for 8 to 10 hours.

Note: Sea vegetables add trace minerals, including iodine and chelate heavy metals (including mercury) and radioactive isotopes from your body. I start cooking this in the morning or after lunch or supper, and let it to cook all day or night. If you’re only cooking bones from breast parts, the broth won’t turn milky, but it will still be delicious.

Speedy Moroccan-Spiced Pork Loin

Prep: 15 minutes ~ Cooking: under 15 minutes ~ Yield: 6 to 8 servings

The inspiration for this easy entrée came from Cooking for the Week by Moran, Taggart, and Taggart. Leftovers are wonderful for breakfast or used as a key component in main-course salads for lunch or dinner. The meat cooks quickly, so have your side dishes-a green salad or cooked leafy greens, and a colorful root, tuber, soup, or fruit-ready before you start the tenderloin.

Ingredients

• 2 pork tenderloins (about 2 pounds total)
• ½ teaspoon finely ground, unrefined sea salt
• ½ recipe (about 1/3 cup) Barbecue Spice Mix (Page 22)
• 2 tablespoons extra-virgin olive oil, unrefined coconut butter, clarified butter, or ghee

Directions

1. Preheat oven to 450 degrees F. Pat tenderloins dry with unbleached paper towel. If necessary, remove the silver skin by inserting sharp boning knife under membrane and cutting it away. Keep knife angled slightly toward silver skin. Lightly season with sea salt. Spread and press spice mix all over tenderloins.
2. Heat a heavy 12-inch (preferably cast iron) ovenproof skillet over medium-high heat until very hot. Add oil; carefully add tenderloins. Cook until well browned on the bottom, about 5 minutes. Turn tenderloins and immediately transfer skillet to hot oven.
3. Roast for 5 minutes, remove pan from oven, and test with instant-read thermometer. Meat should register 145 degrees F. If not, return pan (but not thermometer) to oven and cook 1 to 2 more minutes; test again. Do not cook past 155 degrees F or pork will be leathery.
4. Transfer tenderloins to meat cutting board, tent with foil and let rest for 5 minutes. Cut 1 tenderloin into ¼-inch thick slices and serve. Cool, cover, and refrigerate second tenderloin. Store unused spice rub in airtight jar at room temperature. Use leftover pork within 3 days or freeze.

Variations

• Serve sliced pork loin topped with Barbecue Sauce (Page 22)

Note: Calorie and fat counts will be lower for pasture-raised pork (the best) than for the grain-fed pork I used for the analysis. Prep time assumes you prepared the spice blend ahead.

Stir-Fried Beef with Broccoli & Mushrooms

Prep: 20 to 30 minutes ~ Cooking: 10 minutes ~ Yield: 2 servings

I vary the vegetables, meats, and spices. When cooking for more than 2 people, stir-fry in batches unless you have an enormous wok. Overcrowding produces soggy vegetables. Serve with a cup of soup or cooked or fresh fruit.

Ingredients

• 8-ounce boneless steak, trimmed of visible fat: eye of round, top round, round tip, flank, sirloin, NY strip, or tenderloin
• 1 ½ to 2 tablespoons unrefined coconut oil, divided, or half coconut, half olive oil
• ¼ teaspoon ground chipotle or black pepper
• ½ cup onion, cut into thin crescents or small cubes
• 1/8 to ¼ teaspoon finely ground, unrefined sea salt
• 1 cup button or cremini mushrooms, trimmed and thinly sliced
• 4 cups broccoli, florets cut in half and stems peeled and cut into thin rounds (from 1 medium bunch or about 1 pound untrimmed broccoli)
• 1 to 2 cloves minced garlic
• 2 teaspoons peeled, finely minced gingerroot
• 1 tablespoon lemon juice or brown rice vinegar, optional
• ½ cup Bone-Building Broth (Page 13) or preservative-free chicken or beef broth, divided

Directions

1. Slice steak into quarter-inch wide strips, then crosswise into bite-size pieces when partially frozen. Wash and chop vegetables. Arrange in separate bowls according to kind.
2. Heat 1 ½ to 2 teaspoons of oil in a 10 to 14-inch wok or heavy-bottomed frying pan over medium-high heat until hot. Add meat and cook 3 to 5 minutes, stirring every 20 seconds, until lightly browned and meat loses it raw color. Sprinkle with pepper and remove from pan.
3. Heat remaining oil in a wok or heavy skillet over medium-high heat. Add onions and stir for 3 to 4 minutes, until soft and lightly charred. Stir in mushrooms, broccoli stems, then florets, garlic, ginger, lemon juice or vinegar, tamari if desired, and ¼ cup broth or stock.
4. Cover and steam 2 to 4 minutes, until vegetables are almost crisp-tender, adding additional stock or broth only as needed to moisten. Remove lid and stir 1 to 2 minutes. Add cooked meat, stir, and cook 1 minute more. Remove from heat and serve.
5. Refrigerate leftover and use within 24 hours.

Variations

• Replace mushrooms with thinly sliced carrots or yellow bell peppers; or replace 2 cups of broccoli with 2 cups of cauliflower or thinly sliced red cabbage.

My Favorite Meatloaf

Prep: 20 to 30 minutes ~ Cooking: 60 minutes ~ Yield: 8 servings

I make a full batch of this wheat-free and grain-free loaf even if I’m cooking for 2 people. We don’t mind eating it 2 or 3 days in a row, and stashing some in the freezer. Transfer frozen meat to a pan in the fridge 36 hours ahead to defrost.

Ingredients

• ½ cup powdered, dried shan yao (Radix Dioscorea)
• ¾ cup Better Barbecue Sauce (Page 22), divided
• 2 garlic cloves, finely minced, optional
• ½ teaspoon finely ground, unrefined sea salt
• 3 stalks fresh celery, finely minced
• 1 cup minced scallions or onion
• 1 heaping cup finely minced parsley leaves, stems removed
• 1 heaping cup grated fresh carrot
• ½  cup minced fresh red and/or yellow bell pepper
• 2 medium-large eggs
• 1 ½ tablespoons dried, crumbled, or ground Italian herb blend or ¼ cup minced fresh herbs: combination basil, oregano, thyme, sage, and/or marjoram
• 1 teaspoon ground cumin
• 2 pounds 93 to 96 percent lean ground beef, or bison (buffalo), or venison

Directions

1. Combine powdered shan yao and ½ cup barbecue sauce or ketchup in a medium-size bowl. Add optional garlic and next 10 ingredients (sea salt through cumin). Mix with fork to blend.
2. Lightly grease a 9×5-inch (8-cup) loaf pan or 9x9x2-inch pan and preheat oven to 350 degrees F.
3. Crumble meat into a large bowl. Add ingredients from Step 1 and mix with clean bare hands, pulling mixture apart rather than squeezing and packing. Press into prepared pan. Top with remaining ¼ cup barbecue sauce or ketchup.
4. Bake uncovered in center of oven for 1 hour or until firm to the touch, meat pulls away from sides, and an instant-read thermometer registers 160 degrees F for beef, bison, venison, or pork, and 170 degrees F for turkey. Cut into 8 slices and serve. Refrigerate leftovers and use within 3 days or freeze.

Variations

• Buffaloaf or Turkey Meatloaf: Replace beef with skinless ground turkey or bison.
• Replace Italian herbs with 2 teaspoons ground coriander, increase cumin to 2 teaspoons, and add ¾ teaspoon ground allspice. Add garlic if desired, and proceed as indicated above.

Note: To Bind my meatloaf, I use dried shan yao (Radix Dioscorea), a starchy white tuber sold in Chinese markets and herb shops. I powder shan yao pieces in the blender.

Beef & Vegetable Stew

Prep: 45 minutes ~ Cooking: about 1 ½ hours ~ Yield: 8 servings

The key to creating a great stew is to brown the meat and vegetables  and deglaze the pan. You can vary the vegetable or replace beef with bison or venison. You can use more liquid if you prefer a soupier consistency. Leftovers taste even better the second day and freeze well.

Ingredients

• 3 to 4 cups Bone-Building Broth (Page 13) or preservative-free chicken or beef broth or 4 parts broth to 1 part red wine
• 3 (5-inch strips) kelp or kombu seaweed, cut into ½-inch squares (about ½ cup)
• 2 pounds boneless lean beef (round or chuck), cut into 1 ½-inch cubes
• 2 small or 1 large yellow or white onion, cubed
• ½ pound shiitake, cremini, or button mushrooms, wiped with damp cloth, stems trimmed, caps quartered
• 3 carrots, cut into 1-inch chunks (about 2 cups)
• 2 small to medium turnips, cut into 1-inch chunks (about 2 cups)
• 2 small or 1 medium rutabaga, cut into 1-inch chunks (about 2 cups)
• 1 celery root bulb, peeled, trimmed, and cut into 1-inch chunks or 2 to 3 cups additional vegetables, such as carrots, turnips, and rutabaga
• 4 cloves minced garlic
• 3 to 4 tablespoons unrefined coconut oil, clarified butter, ghee, or extra-virgin olive oil, divided
• 2 bay leaves
• 1 teaspoon ground black pepper or lemon pepper
• 1 teaspoon dried sage or dried, crumbled thyme
• ½ teaspoon ground cumin
• 10 unsalted sun-dried tomato halves, quartered, optional
• 2 tablespoons dried porcini or shiitake mushrooms powdered in spice-dedicated coffee grinder, optional
• ½ to 1 teaspoons arrowroot dissolved in 1/3 cup Bone-Building Broth, or preservative-free chicken or beef broth, apple cider, or red wine
• Fresh minced parsley, scallions, and/or ground black pepper for garnish

Directions

1. Add stock and seaweed to 2 to 3-quart Dutch oven. Pat meat dry and set aside. Chop vegetables and arrange in separate bowls. Bring stock to low boil.
2. Heat 1 tablespoon of oil in a large heavy cast iron skillet. Add half the meat to skillet. Stir to brown on all sides, about 5 minutes; transfer to boiling broth. Ladle ½ cup broth into skillet, scrape up browned bits, and add to stockpot.
3. Dry skillet over hot burner (dry with a towel if using a Creuset pot to avoid ruining the finish). Heat 1 tablespoon oil, brown remaining meat, and add to stockpot. Deglaze pan with ½ cup stock. Add browned bits and liquid from bottom of pan to stockpot.
4. Dry skillet over burner (unless using a Creuset). Heat 1 tablespoon of oil in skillet. Sauté onions and mushrooms until tender and browned, and add to stew. Deglaze pan with broth.
5. Dry skillet burner. Heat 1 tablespoon of oil; sauté carrots, turnips, rutabaga, and celery root until lightly browned; add to stew. Deglaze pan with broth; return broth to stockpot with garlic, herbs, spices, optional sun-dried tomato, dried mushroom powder, and sea salt. Cover, reduce heat, and simmer 1 hour, or until meat and vegetables are tender.
6. Discard bay leaves. Adjust seasonings as desired. Add dissolved arrowroot and stir gently over medium heat until thick and clear. Remove from heat. Ladle into bowls, garnish, and serve.
7. Refrigerate leftovers and use within 3 days or freeze.

Sauteed Kale or Collard with Onions, Mushrooms & Garlic

Prep: 15 minutes ~ Cooking: 15 minutes ~ Yield: 6 servings

Don and I have eaten cooked leafy greens once or twice a day for more than a decade. We love the flavor, color, and texture they add to meals. These greens are far more nutritious (and to us, more delicious) than spinach. We always make enough for 3 meals. Leftovers are great (unheated) for lunch, dinner, even breakfast, or frozen for future meals. Since we eat greens so often, we like to vary the seasonings. If you make this recipe often enough, you will commit it to memory and eventually be able to follow it to a “T” without peeking. Measuring with ingredients helps ensure your food will be predictably delicious and allows you to avoid tasting as you cook or having to endlessly adjust the final result.

Ingredients

• 1 large onion, cubed or cut in crescents (about 1 ½ cups)
• 2 cups cleaned, quartered button, cremini, or shiitake mushrooms, thinly sliced or 8 to 12 dried shiitake mushrooms, soaked, chopped, stems removed; water reserved for cooking)
• 2 pounds or 3 bunches kale or collards (12 to 14 tightly packed cups after removing stems and discolored or yellowed leaves)
• 2 tablespoons extra-virgin olive oil or unrefined coconut oil, clarified butter, or ghee
• 2 garlic cloves, minced or pressed
• ½ packed cup dulse leaf or wild nori seaweed, sorted to remove small shells, stones, or mollusks, leaves cut into ½-inch pieces with kitchen shears, or ½ teaspoon unrefined sea salt
• ½ teaspoon lemon pepper or ¼ teaspoon ground black pepper, optional
• ¾ to 1 cup filtered water, Bone-Building Broth, (Page 13) or preservative-free chicken broth
• Low sodium hot sauce, optional

Directions

1. Chop onions. Separate leaves of kale or collard greens and immerse in several changes of water. Or run water and your fingers down each leaf and stem to remove all traces of sand.
2. Strip leaves from stems one at a time. Tear into bite-size pieces or stack and roll like newspaper. Cut into 1-inch wide strips, then cut crosswise to make 1-inch squares. Repeat. Discard stems.
3. Heat oil in a 13-inch skillet or 3 to 4-quart Dutch oven over medium heat. Add onions, stir, and cook until tender, about 4 minutes. Add mushrooms, garlic, and optional ginger, sea vegetable, and sea salt. Top with chopped or torn greens, pepper, and ¾ cup liquid.
4. Cover and bring to boil. Reduce to medium or medium-low, and simmer, covered, until vibrant green and tender, 10 to 15 minutes. If pan becomes dry before greens are done, add ¼ cup liquid. Remove from heat and serve or chill for later. Use within 2 days or freeze.

Variations

• In step 3, layer 1 ½ cups thinly sliced celery over greens before covering.
• Sautéed Kale or Collards with Onions, Mushrooms & Zucchini: In basic recipe or any of the seasoning variations that follow, replace part of the kale or collards with thinly sliced zucchini.
• Sautéed Kale or Collards with Onions, Mushrooms, Cumin & Chipotle: Add 1 teaspoon ground cumin, 1 teaspoon dry mustard, if desired, and replace black pepper or lemon pepper with ¼ teaspoon ground chipotle (smoked dried jalapeno pepper).
• Sautéed Kale or Collards with Onions, Mushrooms & Sage: In step 3, add 1 teaspoon dried, rubbed sage, ½ teaspoon dry mustard, and ¼ teaspoon black pepper, ½ teaspoon lemon pepper, or ¼ teaspoon ground chipotle.
• Sautéed Kale or Collards with Onions, Mushrooms & Mustard: Add 1 teaspoon dry mustard and ¼ teaspoon black pepper or ground chipotle or ½ teaspoon lemon pepper.
• Sautéed Kale or Collards with Onions, Mushrooms, Basil & Garlic: Add 1 teaspoon dried, crumbled basil, and ¼ teaspoon black pepper or ½ teaspoon lemon pepper.
• Sautéed Kale or Collards with Onions, Mushrooms & Herbs de Provence: With garlic, add 2 to 3 teaspoons dried, powdered Herbs de Provence.
• Sautéed Kale or Collards with Onions, Mushrooms & Ginger: Omit black pepper or lemon pepper. With garlic, add 2 teaspoons peeled, finely grated fresh gingerroot or 1 tablespoon bottled, or fresh ginger juice.

Broccoli & Cauliflower with Sun-Dried Tomatoes & Basil Vinaigrette

Prep: 20 minutes ~ Cooking: 10 minutes ~ Yield: 6 to 8 servings

This simple salad is perfect for a potluck buffet, or picnic. For convenience, chop the vegetables and mix the dressing ahead, then cook close to serving time. Or, prepare the entire dish 2 to 6 hours before serving. Cover and refrigerate in warm weather. Leftovers look and taste great the next day, so I always make enough for another meal or two.

Ingredients

Vegetables:

• 4 cups broccoli, cut into bite-size florets
• 4 cups cauliflower, cut into bite-size florets
• 2 cups thinly sliced red onion rounds or half-moons, celery, or daikon (white radish) cut into paper thin half-moons or halved, seeded and sliced yellow bell peppers

Sun-Dried Tomatoes & Basil Vinaigrette:

• 12 oil-packed, sun-dried tomatoes, drained and thinly sliced (such as Mediterranean Organic brand) or dry-packed tomatoes, soaked briefly in warm water to barely cover, drained and thinly sliced; save liquid
• 2 tablespoons organic balsamic vinegar, red wine vinegar or brown rice vinegar
• 1 ½ to 2 tablespoons extra-virgin olive, unrefined sesame, or flax oil
• 1 or 2 garlic cloves, finely minced or pressed
• 1 ½ teaspoons dried basil, crumbled or 1 ½ to 2 tablespoons minced fresh basil leaves
• ¼ teaspoon ground black pepper, white pepper, or lemon pepper, or to taste
• Salt to taste

Directions

1. Layer vegetables on steamer rack in 3 to 4 quart pot over 2 inches of boiling water. Cover and cook until crisp-tender, about 6 minutes. Or, parboil vegetables separately, but in the same water until crisp-tender. If you don’t plan to serve right away, plunge vegetable in ice water and drain well, twice.
2. Mix sun-dried tomatoes and vinaigrette ingredients in non-metallic bowl. Toss with drained vegetables, and serve, or cover and refrigerate for several hours. Do not reheat.
3. Serve chilled or close to room temperature. Refrigerate leftovers and use within 2 days.

Variations

• Replace basil with powdered rosemary, or dill weed and change the name of the dressing.
• Replace cauliflower with yellow wax beans, or broccoli with green beans.

Mango-Ginger Chutney

Prep: 15 to 20 minutes ~ Cooking: 20 minutes ~ Yield: 2 cup; 6 servings

Choose chutney when you want a sweet and spicy topping for grilled, roasted, or broiled beef, pork, salmon, or chicken breast. The inspiration for this came from a recipe by Lisa Turner in “Ginger A Spice” (January 2001, Great Life magazine). Additional seasoning ideas came from Mark Bittman’s How to Cook Everything.

Ingredients

• ¼ cup lemon juice
• 1 tablespoon lime juice (from about ½ lime)
• ¼ cup dried currants or raisins
• ¼ cup dried, pitted, chopped dates or 1/3 teaspoon stevia extract powder
• 3 tablespoons peeled, minced fresh ginger root
• ¼ to 1/3 teaspoon cayenne pepper or 1 small dried red chile pepper
• 1 cinnamon stick
• 2 cups ripe mango, cut into ½ to 1 inch pieces (from 2 small to medium fruits, peeled with vegetable peeler, sliced, and pitted), or substitute unsweetened, cubed, frozen mango
• ½ cup minced onion, optional
• ½ to ¾ cup 100 percent pure apple juice or pineapple juice, no sugar added (fresh pressed if possible)

Directions

1. Layer ingredients in a 1 ½ quart saucepan. Bring to boil, reduce heat, and simmer uncovered until soft and slightly thick, about 20 to 25 minutes stirring occasionally. If liquid cooks away before fruit is tender, add a little more juice or water and cook until soft.
2. Discard cinnamon stick. Stir fruit mixture and serve immediately or transfer to jar. Cover and refrigerate. Serve hot, warm, or at room temperature. Use within 1 week or freeze.

Variations

• Curried Mango-Mustard Chutney: Omit ginger and cinnamon. Add 1 tablespoon curry powder and 1 tablespoon yellow mustard seeds. Use ground cayenne or whole chile pepper.
• Ginger-Peach Chutney: Replace mango with 3 to 4 fresh peaches. Dip peaches in boiling water until skins loosen, about 30 seconds. Plunge in ice water and slide skins off. Remove from water. Pit and chop fruit, and cut into bite-size pieces.
• Mixed Fruit Chutney with Ginger: For mangoes, substitute 2 or more kinds of stone fruit (peaches, apricots, plums, and nectarines). Peel and prep about 6 to 8 small stone fruits or 2 packed cups fruit as for Ginger-Peach Chutney. Use seasonings in master recipe, or 1 tablespoon curry powder, 1 tablespoon yellow mustard seeds, and ¼ to 1/3 teaspoon cayenne pepper or 1 small dried red chili pepper.

Note:  Double or triple this recipe if you like but use a large and wide pot to allow the juices to cook away quickly. To save time, substitute frozen unsweetened mango cubes from the supermarket or a natural food store

Almond Milk

Ingredients & Directions

Blend or shake well together:

• 1/3 cup almonds (ground)
• 1 tablespoon agave nectar, optional
• 1 cup purified water
• Dash almond or vanilla extract

Variations:

• Add raisins or dates to taste
• Substitute almonds with any nut or seed
• Add various spices to taste, such as cinnamon, coriander, ginger, cardamom, or basil

Note: For smoother almond milk squeeze the milk through a cheese cloth. (however leaving the pulp in is more nutritious)

Better Barbecue Sauce

Prep: 20 minutes ~ Cooking: 20 to 30 minutes ~ Yield: about 2 1/3 cups; 9 servings

What makes this mild, slightly smoky sauce better than anything sold in a bottle? It’s lower in calories, carbohydrate, sugar, and sodium, and free of preservatives, artificial flavorings, and trans fats. I use it liberally at the table the way you’d use ketchup or tomato sauce, over meatballs, meatloaf, burgers, steaks, roasts, chicken, turkey, pork chops, even salmon. Recipe may be doubled.

Ingredients

• 1 tablespoon extra-virgin olive oil or unrefined coconut oil
• 1 cup minced fresh onion or 1 tablespoon dried onion flakes
• ½ teaspoon unrefined sea salt
• 3 cloves minced garlic or 1 teaspoon garlic powder
• 1 teaspoon ground cumin (preferably ground fresh)
• 1 teaspoon dry mustard
• 1/3 teaspoon ground chipotle (smoked dried jalapeno pepper)
• 1 teaspoon dried, crumbled basil
• 1 teaspoon dried, crumbled oregano, optional
• 1 (6-ounce) can salt-free, sugar-free tomato paste
• 1 ¼ cups water, preservative-free chicken broth or diluted or full-strength Bone-Building Broth (Page 13)
• 2 tablespoons raw apple cider vinegar or 3 tablespoons lime juice
• ¼ teaspoon stevia extract powder
• ½ tablespoon agave nectar optional

Directions

1. Heat oil in a 1-quart saucepan over medium heat. Add onions and stir until tender, about 5 minutes. Add remaining ingredients and whisk until smooth. Bring to low boil, cover, reduce heat, and simmer with lid ajar to reduce splattering, stirring periodically until mixture thickens, 20 to 30 minutes.
2. Pour into wide-mouth glass jar; allow to cool. Cover and refrigerate. Use within 2 weeks or freeze.

Variations

• Shortcut: Skip sautéing. Combine and whisk ingredients in a saucepan; bring to boil, reduce heat, and simmer.
• Cajun Ketchup: Replace garlic, cumin, mustard, chipotle, basil, and oregano with 1 tablespoon mild salt-free Cajun spice blend. If desired, replace honey with real maple syrup.

Note: Calcium content will be higher and the flavor richer if you use Bone-Building Broth.