6-8 ozs. of soy, rice, almond, oat milk or apple juice with pulp
1-2 tbs.high-protein whole food powder
1/2 small under-ripe banana (bananas vary on the glycemic index from 30 for under-ripe to 70 for over-ripe).
and / or
Favorite fruit (blueberries, strawberries, raspberries, mango, pineapple…)
1 tsp. of raw unfiltered molasses (Calcium, Potassium, Iron)
1 tsp. extra virgin, cold pressed olive oil (good for essential fatty acids)
1 tbs. ground golden flaxseed ~ 1.5 tsp. of flaxseed = 1 tbs. of ground flaxseed (grind only what you are going to use for
maximum nutritional assimilation)
1 tsp. sesame Tahini ( adds taste, texture, protein and unsaturated fatty acids ~optional)
Freeze favorite fruit
Add ice. Blend for approximately 5-10 seconds
For an interesting full bodied drink that is guaranteed to start your day with a surge of energy, add one half a cup of high protein grain, such a
amaranth or quinoa, to the drink. These are high protein unrefined carbohydrates, cooked similar to rice, and can be found in health food stores or in the grain section of most grocery stores.
1/4 cup of prepared cereal that is low in sugar grams (Fiber One, Fiberwise, Buckwheat or Kashi)
1 tbs. ground flaxseed 1.5 tsp. of flaxseed = 1 tbs. of ground flaxseed (grind only what you are going to use for maximum nutritional assimilation)
1 tsp. slivered almonds, walnuts or Brazil nuts (roast or soak in water for 24 hours to remove the skin which are enzyme inhibitors)
Favorite fruit ~ raisins, dates, strawberries, blueberries, pears, apples ~ watch your serving size
Mix all the ingredients together, and serve with almond, soy, or oat milk (unsweetened) or pure apple juice.
10 Apples (Russet, Macintosh or Northern)
1/2 tsp Clove
1/4 tsp. Ginger
1/2 tsp. Nutmeg
1/4 tsp. Allspice
1½tsp. Lemon or Lime juice (fresh squeezed)
Place washed, cored and quartered apples in a saucepan and partly cover with water combine with fresh squeezed lemon or lime juice.
Simmer apples until tender.
Put them through a food mill, or blend, skin and all.
Return the strained apple pulp to the saucepan and add remaining ingredients, cook 10 more minutes.
This is a great dessert for the whole family.
Serve hot or cold
CURRIED CELERY SOUP
for Arthritis Pain Relief
3 cups of water or fresh chicken broth
1 diced onion
2 diced carrots
4 - 8 stalks of chopped celery (contains 5 different COX-2 inhibitors)
1 cup of chopped cabbage (excellent cathartic)
Dash ground red pepper
3 cloves of fresh garlic, minced
Spice to taste:
Curry (contains COX-2 inhibiting curcumin)
Ginger (contains COX-2 inhibitors)
Rosemary, sage and/or thyme
Generous sprinkling of ground black pepper. (contains piperine which makes the COX-2 inhibitor tumeric more available).
Place all ingredients in a large pot and bring to a boil, turn
down the heat, and simmer until the vegetables are tender and broth tasty.
Serves 2 - 4
1 medium eggplant
¼ cup of extra virgin-cold pressed olive oil
2 large sweet onions, sliced
3 cloves garlic, crushed
1 medium red pepper, seeded & diced
1 medium green pepper, seeded & diced
1 medium yellow pepper, seeded & diced
4 medium zucchini, diced 3/4 inch thick
3 medium tomatoes, peeled, cut into course cubes
Cayenne pepper to taste (optional)
¼ tsp. thyme
¼ tsp. apple cider vinegar (with pulp)
2 bay leaves
¼ tsp. Italian seasoning
2 tbs. chopped fresh parsley
Cut eggplant into ½ inch thick slices, then into chunks, let stand for 30 minutes, then dry thoroughly with paper towel.
Heat olive oil in large frying pan. Sauté onions and garlic for 2 minutes, add peppers, and cook 2 more minutes. Add eggplant, brown lightly on both sides (about 5 minutes). Add zucchini, tomatoes and seasonings, except parsley.
Simmer, uncovered 30-40 minutes, until all
vegetables are tender. Baste vegetables often to keep moist with seasonings, be careful to not scorch. Cover and reduce heat. Remove bay leaf. Garnish casserole with parsley.
Serve hot or cold as a side dish or main entrée.
Serves 6 - 8
9 cups water
1 large sweet onion
3 cloves garlic (minced)
½ tsp. basil
2 tsp. fresh parsley, chopped
3 tbs. extra virgin, cold-pressed olive oil
3 medium potatoes, diced (optional)
2 large zucchini, diced
½ head of red cabbage, shredded
1 cup of green peas (fresh is best, but if unavailable frozen will do)
3 large carrots, diced
2 large stalks of celery, diced (use the entire stalk)
2 cups pea beans, cooked
½ cup of chickpeas, cooked
½ cup of red beans, cooked
1 cup of baby pastina (no white pastas)
Cayenne to taste (optional)
Bring water to a rolling boil.
Sauté minced onion, garlic, basil and parsley in hot olive oil. Do not brown. Add to boiling water and reduce heat. Add potatoes, zucchini, cabbage, green peas, carrots, celery, cooked pea beans, chickpeas, red beans and baby pastina.
Cook slowly over medium heat for 30-45 minutes.
Note: Minestrone Milanese is a hearty, nourishing soup. You can vary the ingredients to suit your palate and imagination! Try using a variety of beans and pastas (all grain, wheat or vegetable pastas). For a different twist use sweet potatoes in place of white) to enhance the soup. Serve with fresh baked croutons (see crouton recipe) and fresh grated Parmesan cheese.
Ingredients & Method
Dice bread, fresh or dry, and sauté in butter (real please) until evenly brown. Place on a cookie sheet and brown in 375 preheated oven.
When 2 cups of croutons have been sautéed and browned in oven, drop, while still hot, into a brown bag containing:
1 tsp. vegetable salt (optional)
1 tsp. paprika
2-4 tbs. fresh grated Parmesan cheese or very finely minced fresh herbs of your choosing.
Close the bag. Shake until the croutons are heavily coated. Add to soup, salad. Makes a great snack.
Please do not use any white bread.
TANGY YOGURT SALAD DRESSING
Yields 11/4 cups
1 cup plain yogurt (preferably with active cultures)
3 tbs. fresh squeezed lemon juice
½ tsp. dry mustard
2 cloves garlic, minced
1 tsp. paprika
Combine ingredients, chill.
Serve on fresh garden vegetable salad for nutritious low-calorie dressing
½ cup of your favorite juice (fresh is best) or rice, almond, soy, lactaid, etc
¾ teaspoon ground cinnamon
In blender combine blueberries (fresh or frozen), vanilla yogurt, milk (experiment with your favorite juice), cinnamon
& crushed ice. Blend until smooth and frothy. Serve immediately.
Seasoned Green Beans
1 package of fresh green beans (frozen is acceptable)
½ tbsp. of extra virgin olive oil
¼ tbsp. oregano
Pinch of Italian seasoning, ground black pepper, ground anise seeds and onion powder
½ tsp. of apple cider vinegar (Braggs is best)
Cook the fresh green beans al-dente on the stove then let stand until cool.
In a bowl combine fresh green beans with all the ingredients. Chill before serving with your favorite entrée or alone on a bed or fresh romaine.
Chicken Lettuce Wraps
4 oz. of boneless chicken breast
½ head of lettuce (best choice is Boston or Butter)
½ C of chopped scallions
½ C of chopped Green, red and yellow pepper
¼ C of bamboo shoots
1 tbsp. of lows odium soy sauce
In a sauce pan cool the chicken breast with all the ingredients, except the lettuce
If your will be using Iceberg
lettuce cut a head of lettuce in half so that you can separate the lettuce into oval shape cups. The Boston lettuce or Butter lettuce are best to wrap the chicken. Once cooked, cube the chicken breast and mix well with onion powder and ground pepper Place 2 tbsp. of mixture on lettuce and wrap like a burrito
¼ C of low sodium soy sauce
10 spritzes of balsamic vinegar
½ tsp. of extra virgin olive oil
½ tsp of low sodium mustard
Combine all ingredients. Mix well and enjoy!
4-6 large mushrooms
2 slice of your favorite low fat, low sodium cheese
1 dash of dried parsley
1 dash of Italian seasoning
1dash of garlic powder
Preheat oven to 350degrees
Remove stem from mushrooms
Cup up the cheese in tiny pieces and fill the cavity of the mushroom
Sprinkle with remain ingredients
Spray cooking spray (olive oil is best for flavor) on oven dish and place mushrooms inside.
Cook for 10 minutes or until cheese has melted
¼ C of cooked or raw broccoli
¼ C of scallion
¼ c of multi colored peppers
¼ C of sliced mushrooms
¼ C of your favorite low fat, low sodium cheese
Whisk all the ingredients well.
In a warm skillet coated with 1-2 tsp of extra virgin olive oil
Add mixture and cover for about 5 minute
Check to see that it looks cooked and gently flip cover for and additional 5 minutes
Sea salt and ground pepper to taste.
*For egg white omelet just eliminate the yoke
4 oz of Tilapia (or your favorite)
½ c mushrooms
½ C of broccoli
½ C of cauliflower
½ C of green and red peppers
½ green onions
4 julienne slices of zucchini
1 tsp extra virgin olive oil
Preheat oven to 350 degrees
pan, place the fish on a sheet of foil large enough to fold around it with all the ingredients