Beruflich Dokumente
Kultur Dokumente
I continued eating poorly and over time my eating habits had enabled a debilitating
disease to take root and grow. In my late twenties, I was diagnosed with autoimmune
thyroid disease and told there was no cure. Doctors advised me I would need to take
radioactive iodine and then a prescription medication for the rest of my life.
A lifetime of medication with no cure was not on my agenda. Instead, I applied the
information I learned about food when my mother was sick. I knew the food I was eating
on a daily basis directly paralleled my relationship to sickness, and would ultimately
parallel my relationship to health. Weight loss was no longer a factor in my life true
health was my new goal.
My life monumentally transformed once I incorporated real food that was wholesome,
organic, nutritious, tasty, and seasonal. Taste is a HUGE factor!
Food can, and should, be a wonderful experience
that enhances life I know it did mine, and
thousands of my clients, too.
Chop lamb steak into 1 inch bite-sized pieces. Season lamb pieces with cumin, sea
salt, black pepper and cinnamon
Heat 1 tbsp. olive oil in a frying pan (on medium heat) and cook lamb 3-5 minutes,
turning to brown each side.
Remove lamb from frying pan and let rest on a plate.
In a large mixing bowl combine cooked quinoa, diced peppers, chopped herbs and
cooked lamb. Whisk olive oil plus white wine vinegar, and season to taste with salt and
pepper. Drizzle dressing over salad and toss to coat.
1
WHOLE GRAINS
Vegetable Fried Rice
Water saute onion, garlic, broccoli and carrots for 3-5 minutes.
Add a couple of pinches of sea salt. Remove vegetables from the pan.
Add the cooked vegetables and pre-cooked rice, into the pan.
2
NOODLES
Soba Noodles & Spicy Sesame Sauce
Drop soba noodles into boiling water and cook 7-10 minutes. While noodles cook,
saut chicken or tofu 2-3 minutes on each or until lightly browned.
In a food processor combine tahini, maple syrup, lemon juice, shoyu, cayenne pepper,
ginger and garlic. Puree until smooth and creamy.
Slowly add water to the food processor and puree again until you reach desired
consistency (more water creates a thinner sauce).
Drain soba noodles and combine with tangy tahini sauce, diced chicken and scallions.
Garnish with shredded nori and diced bell pepper. Yield: 4-6 servings.
3
NOODLES
Gluten-Free Pasta Putanesca
o 3-4 Anchovies
o 3 garlic cloves, peeled and minced
o 2 tbsp. olive oil
o 1/2 cup water
o 1 tbsp. tomato paste
o 1 onion, peeled and cut into thin crescents
o 1/2 head cauliflower, florets
o 6-7 black olives, pitted and sliced thin
o 1 tbsp. capers
o 15 ounce can of diced tomatoes
o 2 tbsp. fresh basil, minced
o 1 tsp. oregano
o 1 tsp. thyme
o Sea Salt
o Gluten-free pasta (quinoa or corn pasta)
o Grated Parmesan cheese
Saute anchovies, garlic and onion in olive oil for 2-3 minutes.
Toss in cauliflower florets, capers, basil, tomatoes, oregano, thyme, olives, and a pinch
of sea salt.
Cover and cook on a medium heat until cauliflower is soft (7-10 minutes).
Pour sauce and vegetables over cooked pasta. Garnish with grated cheese.
4
BEANS
Braised Kale and White Beans
o 1 cup chicken stock or water
o 1 bunch kale, cleaned and chopped into
bite-sized pieces
o 1 cups cooked white beans
(Cannelini or Great Northern)
o 2-3 garlic cloves, peeled and thinly sliced
o 1 tbsp. olive oil
o tsp. sea salt (or to taste)
5
BEANS
Bean and Buffalo Chili
o 2 tbsp. olive oil
o 1 large onion, peeled and diced
o 8 oz ground buffalo meat
o 2 carrots, diced
o 3 celery stalks, diced
o 4 garlic cloves peeled and minced
o 2 tsp. cumin powder
o 1 tsp. dried oregano
o 1 tsp. chili powder
o 1 & 1/2 cups kidney beans, cooked
o 1 can diced tomatoes, 15 oz.
o 2 tsp. sea salt
o cup of parsley, minced
Add carrots, celery, garlic, and spices and cook 5-7 minutes. Add cooked beans and
tomatoes, cover and cook 15-20 minutes.
6
SALAD
Cobb Salad w/ Honey Dressing & Kale Flowers
o 2 cups mixed baby greens
(kale, mizuna, mesclun), rinsed
o 2 pastured eggs, boiled and quartered
o 2 ounces, raw cheddar cheese, cubed
o 1 strip naturally cured pastured bacon,
cooked until crispy
o cup extra virgin olive oil
o 1 shallot minced
o 2 tbsp. apple cider vinegar
o 2 tsp. raw local honey
o Sea salt and freshly ground black pepper
o Kale flowers or Arugula flowers
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SEA VEGETABLES
Kombu (kelp) & Sweet Vegetables
o 3 inch piece of kelp, soaked and sliced thin
o 1 onion, cut into thin crescents
o 2 cups of squash, cut into 1 inch thick pieces
o 1 parsnip, cut into 1/2 inch diagonals
o 1/2 cup water
o Shoyu or Tamari (wheat-free soy sauce)
o Parsley, minced
Lower the heat to medium/low and cook 20-25 minutes (add more water if needed).
Drizzle with shoyu and continue cooking until all the liquid has been absorbed (5-7
minutes).
8
FISH
Baked Cod w/ Miso Ginger Marinade
o 1 tbsp. sweet miso
o 1 tbsp. mirin
o 1/4 cup shoyu
o 1-2 tsp. grated ginger juice
o 1/4 cup water
o 4, six oz fillets Black Cod (Sable)
o Scallions, minced
Place cod fillets into a baking pan with the marinade on top of the fish.
Bake fish for 10-15 minutes. Depending on the thickness of the flesh (approximately 10
minutes per inch of thickness).
Remove fillets from the oven and set onto a plate. Spoon some of the cooked/baked
marinade on top. Garnish with scallions.
9
FISH
Shrimp with Spicy Garlic Sauce
o 1/4 cup water
o 1 onion, sliced thin
o 1 bunch broccoli, florets and stems
(cut stems into thin rounds)
o 1 carrot, thin diagonals
o 1/2 pound wild shrimp, peeled
Add water and onion to frying pan and cook for 1-2
minutes. Add broccoli stems and carrots and cook
for 1-2 minutes. Add broccoli florets, shrimp,
and cover and steam 2-3 minutes.
Mix all ingredients (except kudzu) and cook on medium heat for 3 minutes.
Dilute kuzu in a small amount of water and slowly add to the pan.
The sauce will begin to thicken. Cook 3-5 minutes.
10
SOUP
Old Fashioned Chicken Soup
o 5 cups chicken stock (or water)
o 1 onion, peeled and diced
o 1/2 medium-sized celeriac root, diced
o 2-3 carrots, cut into thin rounds
o 2 potatoes, diced
o 1 tsp. each dried rosemary, dried thyme
o Organic, free range chicken pieces
With bones (wings, drumsticks)
o 2 tsp. sea salt
o 1/4 cup parsley
o 2-3 garlic cloves, peeled and minced
Add parsley and garlic and continue cooking for 5-10 minutes.
11
MEATS
Marinated Grass-fed Pepper Steak
o 12 oz grass-fed skirt steak
o 3 tbsp. shoyu or tamari (soy sauce)
o 2 tbsp. brown rice vinegar or apple cider vinegar
o 1 tbsp. ginger, minced
o 2 garlic cloves, peeled and minced
o 1 tsp. maple syrup
o 2 tsp. organic toasted sesame oil
o 1 tbsp. olive oil
o 1 large vidalia onion, peeled and sliced into crescents
o 4 large bell peppers, seeded and sliced thin
o Sea salt
o Parsley
Remove from the refrigerator and slice into 1/4 inch thick slivers of steak. In a frying
pan, add 1/2 tbsp. olive oil and saut sliced steak about 1 minute on each side.
Remove steak from the pan and set aside. Leave all the juices in the pan. Saut the
onion for 2-3 minutes in the same frying pan. Season with a couple of pinches of sea
salt.
Add the peppers, cover and saut until soft and wilted or about 7-10 minutes. Put
cooked skirt steak back into the frying pan and toss with the peppers and onions.
Soak chickpeas in water for 8-10 hours or overnight. Discard soaking water.
Bring chickpeas plus 4 cups fresh water to a boil. Discard the foam that rises to the top.
Add kelp, cover and lower the heat to simmer. Cook 1 hour. Add 1 tsp. sea salt and
continue cooking 35-40 minutes or until chickpeas are soft.
In a food processor combine cooked chickpeas, kelp, sesame tahini, olive oil, cumin,
coriander, garlic, 1/2 tsp. sea salt, black pepper and lemon juice. Puree until smooth
and creamy.
Add chickpea water and puree again to achieve a lighter hummus consistency. Top with
a light dusting of smoked paprika for some extra zing!
13
DESSERTS
High Energy Trail Mix Cookies
o 1 & 3/4 cups Whole Grain Pastry Flour
o 1/4 tsp. sea salt
o 1/3 cup maple sugar or other sugar
o 1 tsp. baking powder
o 1/4 cup walnuts, chopped
o cup pumpkin seeds
o cup sunflower seeds
o 2 tbsp. cranberries and
o 2 tbsp. raisins
o 2 eggs, beaten
o 3-4 tbsp. butter, softened
o 1 tbsp. honey
o 1 tsp. vanilla flavoring
Line a baking pan with parchment paper. Take one and half tablespoons of batter and
drop onto parchment paper.
Leave at least one or two inches of space between cookies. Bake 18-25 minutes or until
cookies become lightly browned around the edges
14
DESSERTS
Creamy Coconut Almond Rice Pudding
o 2 cups cooked brown basmati rice
o 1/2 cup coconut milk
o 2 tbsp. dried shredded coconut
o 1 tbsp. raisins
o 1/4 cup maple syrup
o 1/8 tsp. cinnamon (just a couple of dashes)
o 1 cup almond milk
o 2 tbsp. roasted almonds, minced
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"What a great combination; great food, easy recipes and comedy all together. The
laughter is the perfect seasoning for all the delicious foods." Mary Lou Minard
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