For more Dollops of Yum see:
Bright Mediterranean Vinaigrette
Like a lovely ribbon around a beautiful present, I’m always looking for ways to surround my recipes with something extraordinary, a special sauce or dressing that is absolutely fabulous. Welcome to dollops of yum!
Remember licking the frosting off the spoon when you were a kid? That’s the same feeling these dollops evoke. Pistachio Mint Pesto. Lemon Cashew Cream. Grandma Nora’s Salsa Verde. Alone, they’re incredible. Put them over greens, fish, chicken, or veggies and you’ll be able to plead temporary insanity.
The difference with these dollops is they’re actually good for you. Immunity builders. That’s not true of most commercial salad dressings and dips. That’s why the recipes in this chapter are mostly made with lemons, limes, and oranges instead of vinegar: These fruits are higher in healthy phytochemicals and, just as important, they have a fresher taste!
These dollops are extremely versatile and act as the perfect accompaniment to jazz up light fare such as pita or toast. Of course, you could just lick these straight off a spoon. I promise I won’t tell.
Somewhere, somehow, avocados got a bad rap. Yes, they’re high in fat, but it’s good monounsaturated fat. They’re also loaded with vitamin B6, potassium, and a host of other nutrients. The only other fruit that comes close to this nutritional profile is an olive. Between the olive oil and avocado, this has to be the healthiest cream on the planet. Might be the tastiest, too. This is great spread on sandwiches or dolloped on dishes throughout this book.
Makes 1 cup
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 ripe avocado, coarsley chopped
¼ cup loosely packed fresh cilantro (optional)
1 tablespoon water
1 tablespoon fresh lime juice
¼ teaspoon sea salt
In a blender or a food processor fitted with a metal blade, combine the avocado, cilantro, water, lime juice, and salt and process until smooth. Think FASS: You may want to add some extra lime juice or a pinch of salt.
Want a little heat? Add a pinch of cayenne.
Sometimes I want this cream so badly that I invent ways to have it. Once I sliced jicama into matchsticks to dip into it rather than chips. It was great!
PER SERVING (1 tablespoon per serving) Calories: 20; Total Fat: 2 g (0 g saturated, 1 g mono-unsaturated); Carbohydrates: 1 g; Protein: 0 g; Fiber: 1 g; Sodium: 38 mg
Makes ½ cup
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 cup chopped baby arugula, stems removed
¼ cup fresh basil leaves
¼ teaspoon minced garlic
1½ tablespoons fresh lemon juice
¼ teaspoon maple syrup
¼ teaspoon sea salt
¼ cup extra virgin olive oil
Place the arugula, basil, garlic, lemon juice, maple syrup, and salt in a food processor fitted with a metal blade. Process until finely chopped. While the processor is running, slowly drizzle the olive oil through the feed tube and continue to process until very smooth.
Taste and think about FASS. Arugula, fresh herbs, and lemons can vary in the intensity of their flavor; for example, arugula may be bitter and the lemons tart, so you may need to add more basil, a few drops of olive oil or maple syrup, or another pinch of salt.
If you want a richer or thicker sauce, add a handful of pistachios or pine nuts to the food processor. The nuts will add more depth to the flavor and make the sauce perfect for spreading on a sandwich or crostini.
PER SERVING (1 tablespoon per serving) Calories: 63; Total Fat: 7g (1 g saturated, 5 g mono-unsaturated); Carbohydrates: 1 g; Protein: 0 g; Fiber: 0 g; Sodium: 74 mg
This is a superb recipe for people on pain medication. Such medications can be extremely binding. This compote—how can I put this gently?—keeps the backfield in motion. The compote is made with dried fruit such as prunes, apricots, and raisins. They’re simmered for a while on the stove top and infused with cardamom and ginger for depth and to aid in digestion. This compote is outstanding spread on toast or dolloped on oatmeal.
Makes 4 to 5 cups
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 cup pitted prunes
1 cup unsulfured dried apricots
1 cup dried cherries or raisins
3 cinnamon sticks
6 cardamom pods, or ¼ teaspoon ground cardamom
½ teaspoon chopped fresh ginger, or ¼ teaspoon powdered ginger
Pinch of sea salt
¼ teaspoon fresh lemon juice
Place the prunes, apricots, cherries, cinnamon, cardamom, ginger, and salt in a medium saucepan. Add water to cover the fruit. Soak overnight, if possible, or for a few hours before cooking.
Bring the mixture to a boil over high heat. Decrease the heat to low and slowly simmer for about 1 hour, or until all the ingredients are very, very soft and the liquid has become syrupy. Stir in the lemon juice.
You can use dried apples, pears, figs, or any combination of dried fruit to equal 3 cups.
This dish smells incredible while it’s cooking. It keeps in the refrigerator for up to a week and can be frozen in small airtight containers for up to 3 months.
The compote is a versatile condiment that crosses culinary boundaries and can be used in both sweet and savory dishes. Put it on yogurt, a sweet potato, or the Best Oatmeal Ever. You can even eat a dollop spread on a piece of toast.
PER SERVING Calories: 75; Total Fat: 0 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 18 g; Protein: 1 g; Fiber: 3 g; Sodium: 16 mg
Makes 1½ cups
1 cup water
2 teaspoons fresh lemon juice
¼ teaspoon sea salt
1 cup shelled raw pistachios
In a blender, combine the water, lemon juice, salt, and pistachios. Blend until very smooth.
PER SERVING Calories: 30; Total Fat: 2 g (0 g saturated, 1 g monounsaturated); Carbohydrates: 1 g; Protein: 1 g; Fiber: 0 g; Sodium: 25 mg
Grandma Nora was pretty wild. She looked more like Sophia Loren than a typical Italian nonna and held court at a sixteenth-century villa in Palermo. She also preferred cooking with a glass of homemade red wine in one hand and a spoon in the other. She taught me this simple, fresh, and tasty sauce. The anchovies are barely discernible but add a nice boost of omega-3 fatty acids. This sauce is so flavorful that we used to sit around the villa and dunk bread in it. The parsley alone is full of oxygen. It’s like eating fresh air all year round.
Makes about ½ cup
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 bunches fresh flat-leaf parsley (about 2 cups)
¼ cup extra virgin olive oil
2 anchovies (optional)
2 cloves garlic, finely chopped
1 tablespoon fresh lemon juice
Pinch of sea salt
Rinse the parsley and shake off any excess water. Remove the stems (see Parsley “Haircut” for a fast, easy method). Process the parsley in a food processor fitted with a metal blade for about 30 seconds, scraping down the sides afterward.
Add the olive oil, anchovies, garlic, lemon juice, and salt. Process until smooth, stopping and scraping down the sides a couple of times.
Think FASS: You may need to add another pinch of salt or a few more drops of olive oil.
If you want a richer or thicker salsa, add a handful of pista-chios to the food processor. The nuts will add more depth to the flavor and make the sauce perfect for spreading on a sandwich or a crostini.
If you want a thinner salsa verde, add 1 tablespoon of water and process until you reach the desired consistency.
Skip the anchovies if you don’t like them; the sauce is still outstanding. In the summertime, add fresh basil or mint to the mix for extra pizzazz. Drizzle on meat, chicken, or vegetables. Toss with pasta or drizzle on soups or polenta. Do your salmon or favor-ite fish a favor and drench them with this. They’ll give you the thumbs up.
PER SERVING (1 tablespoon per serving) Calories: 67; Total Fat: 7 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 1 g; Protein: 1 g; Fiber: 1 g; Sodium: 27 mg
Let’s face it: Most tofu resembles a pair of old sneakers in both rubbery texture and taste. That’s a shame because properly prepared tofu is delightful. Tofu is the chameleon of the bean world in that it completely takes on surrounding flavors. As for texture, all tofu needs to become smooth and creamy is to have a little up-close and personal time with a food processor. The addition of miso gives this tofu a cheeselike sensibility, while the other herbs and spices punch up the taste.
Makes 2 cups
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 pound firm tofu, quartered, rinsed, drained, and patted dry
1 tablespoon white miso
2 teaspoons fresh lemon juice
½ teaspoon sea salt
1 teaspoon crushed fennel seeds
1 teaspoon freshly grated nutmeg
⅛ teaspoon ground cinnamon
1 teaspoon lemon zest
¼ cup extra virgin olive oil
1 teaspoon chopped fresh oregano
1 tablespoon finely chopped fresh flat-leaf parsley
1 tablespoon chopped fresh basil
Crumble the tofu into the bowl of a food processor fitted with a metal blade and process for 1 minute. Add the miso, lemon juice, salt, fennel seeds, nutmeg, cinnamon, and lemon zest and pulse to combine.
With the processor running, slowly add the olive oil and continue processing until the mixture is smooth and creamy. Scrape down the sides and process for another 30 seconds. Taste at this point; you’re looking for a velvety texture. If it’s not velvety smooth, add some additional olive oil, ¼ teaspoon at a time, process, and taste again.
When the mixture is velvety smooth, add the oregano, parsley, and basil, process, and taste again. Think FASS: You may need a squeeze of lemon juice or a pinch of salt.
Try this as a spread on crostini, or as the first layer on your cornmeal crust pizza. We also use this in Veggie “Ricotta” Lasagna. If you like galettes, try spreading this on the bottom of the galettes and filling them with Delicata Squash with Dino Kale and Cranberries.
PER SERVING Calories: 121; Total Fat: 7 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 2 g; Protein: 7 g; Fiber: 1 g; Sodium: 200 mg
Folks often assume you have to use butter to get a buttery taste, but crushed cashews yield a similar flavor. It’s a top-notch alternative for those who want to limit their dairy intake. I create this cream using either lemon juice and water or Magic Mineral Broth. Purée it in a blender until it’s very creamy.
Makes about 3½ cups
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 cups raw cashews
2 cups water
2 teaspoons fresh lemon juice
½ teaspoon sea salt
⅛ to ¼ teaspoon freshly grated nutmeg
Grind the cashews in a mini food processor or nut grinder to give them a head start in the blender. Most blenders can’t go from nuts to cream without a jump start. If you have a Vita-Mix, you can skip this step. Put 2 cups of water in your blender. Add the lemon juice, salt, nutmeg, and cashews. Blend until creamy smoooooooth; be patient (this takes several minutes). Your patience will be rewarded when your taste buds are covered in cashmere.
Variations: Substitute other nuts, such as almonds, pecans, pistachio, or hazelnuts, or add 1½ cups fresh basil and toss with your favorite pasta or rice.
Use it to top soups and veggies or toss it with orzo for a dairy-free “mac and cheese.”
PER SERVING (1 tablespoon per serving) Calories: 29; Total Fat: 2 g (0 g saturated, 1 g monounsaturated); Carbohydrates: 2 g; Protein: 1 g; Fiber: 0 g; Sodium: 22 mg
We call it the “waker-upper” dressing! It has bright lively flavors that wake up your taste buds. This dressing swings both ways! It’s a salad dressing or a great marinade for chicken or fish. Make a batch at the last minute or ahead of time.
Makes about 1 cup
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
¼ cup fresh lemon juice
½ teaspoon organic honey
1 teaspoon minced garlic
1 teaspoon minced shallot
¼ teaspoon Dijon mustard
1 tablespoon capers, rinsed
Pinch of sea salt
Pinch of freshly ground pepper
¼ cup extra virgin olive oil
In a small mixing bowl, whisk together the lemon juice, honey, garlic, shallot, and mustard. Add the capers, salt, and pepper. Slowly whisk in the olive oil. Dip in a lettuce leaf and taste the dressing. You may want to add another pinch of salt.
The dressing will keep for up to 1 week in the refrigerator.
PER SERVING (1 tablespoon per serving) Calories: 33; Total Fat: 4 g (0 g saturated, 3 g monounsaturated); Carbohydrates: 1 gram; Protein: 0 g; Fiber: 0 g; Sodium: 27 mg
Some people asked me why I was putting a spicy puttanesca sauce into this book. I’ve found that the saltiness of the capers and olives is appealing to those with compromised taste buds, and a little kick from the red pepper flakes seals the deal. This sauce is excellent over pasta, fish, and chicken and on pizza and creamy polenta.
Makes about 2 cups (Serves 4)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 pounds Roma tomatoes, halved, or 1 (26-ounce) can of whole tomatoes with the juice
3 tablespoons extra virgin olive oil
1 teaspoon rapadura or other organic sweetener
¼ teaspoon sea salt
2 teaspoons minced garlic
Pinch of red pepper flakes
¼ cup dry white wine or water
½ cup sliced pitted black olives (Gaeta or kalamata)
1½ tablespoons capers, rinsed and chopped
2 anchovy fillets, rinsed and chopped (optional)
1 teaspoon chopped fresh flat-leaf parsley, or ½ teaspoon chopped fresh mint, for garnish
Preheat the oven to 400°F.
Toss the tomatoes with 2 tablespoons of the olive oil, the rapadura, and salt. Place cut side down on a sheet pan with sides. Roast for 15 to 20 minutes, or until golden and bubbly. Transfer the tomatoes with a slotted spoon to your food processor and pulse several times; the tomatoes should remain chunky.
In a heavy sauté pan over medium-high heat, heat the remaining 1 tablespoon olive oil. Add the garlic and red pepper flakes and cook for 30 seconds, until just aromatic. Add the wine and simmer for about 1 minute. Add the tomatoes and simmer until the sauce is slightly thickened, 5 to 10 minutes. Stir in the olives, capers, and anchovies.
Taste: Think FASS. You may need a pinch of sweetener to round out the flavor. Garnish with the parsley before serving.
A 26-ounce can of whole tomatoes can be used in place of fresh Roma tomatoes. To roast canned tomatoes, spread them on a sheet pan, sprinkle with ½ teaspoon rapadura, and drizzle with olive oil. Roast for 6 to 8 minutes, remove from the oven, and set aside until ready to use.
Puttenesca is traditionally made with anchovies, but not everyone likes their taste. If that’s the case, drop the fish and you’ve still got a scrumptious sauce. If you want a plain tomato sauce, skip the olives, capers, and red pepper flakes. Roast the tomatoes and add chopped fresh basil.
The Big O: Using conventionally grown tomatoes in a sauce is like building a home on quicksand. Good luck getting such mealy, tasteless, watered-downed tomatoes to stand-up to any discerning palate! In my opinion, organic tomatoes win hands-down on taste, flavor, texture, and juiciness. As for nutrition, the U.S. Department of Agriculture found organic tomatoes have higher natural levels of the antioxidant lycopene, and cooking these tomatoes pushes those levels to even greater heights.
PER SERVING Calories: 230; Total Fat: 15 g (2 g saturated, 11 g monounsaturated); Carbohydrates: 17 g; Protein: 3 g; Fiber: 4 g; Sodium: 585 mg
In Louisiana they would call this the two-step Mamou; it’s fun no matter which foot you put forward. Salsa Cruda, which blends fresh tomatoes and spices, is super on vegetables and eggs, but I’ve found fish and poultry lovers prefer a sweeter taste, which is where the fruit salsa takes the floor. I whirl luscious mangoes and papayas in the mix, but pineapple can also step in. Sometimes you just want a great dance partner. Or two.
Makes about 2 cups
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 cups chopped pineapple, papaya, mango, avocado, or a combination
Red bell pepper or jalapeño peppers, seeded and finely chopped
Fresh herbs, such as cilantro, flat-leaf parsley, chives, and mint, coarsely chopped
Sweet red onion
Extra virgin olive oil
Fresh lime or lemon juice
Sea salt
Mix all the ingredients in a bowl and let stand for 30 minutes to allow the flavors to mingle. The salsa is best eaten the day it’s prepared, but it will hold in the refrigerator, tightly covered, for several days. After a few days, the flavor may fade a bit, so add a few drops of lemon or lime juice to freshen it up.
Makes about 2 cups
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1½ cups diced Roma tomatoes
¼ cup diced red onion
2 tablespoons chopped fresh cilantro
1 to 2 teaspoons fresh lime juice
1 teaspoon seeded, ribbed, and diced jalapeño
¼ teaspoon sea salt
In a medium bowl, mix all the ingredients together. Taste and adjust the flavors. Let the salsa sit for 30 minutes and taste again. Bump up the jalapeño for some heat!
PER SERVING Calories: 8; Total Fat: 0 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 2 g; Protein: 0 g; Fiber: 0 g; Sodium: 78 mg
Makes about 2½ cups
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 ripe mangoes, peeled and diced, or 1 ripe pineapple (or a com-bination), to make 2 cups of chopped fruit
3 tablespoons finely diced red bell pepper
3 tablespoons finely chopped fresh cilantro
1 tablespoon finely chopped fresh mint
1 teaspoon seeded and finely diced jalapeño, or a generous pinch of cayenne
1 tablespoon extra virgin olive oil
2 tablespoons fresh lime juice
¼ teaspoon sea salt
In a medium bowl, mix all the ingredients together. Taste and think FASS. Let the salsa sit for 30 minutes, taste again, and dollop on your favorite food or serve as a dip for pita crisps or jicama sticks.
Substitute fennel or radishes for the red bell pepper for a twist.
PER SERVING (2 tablespoons per serving) Calories: 28; Total Fat: 0 g (0 g saturated, 0 g mono-unsaturated); Carbohydrates: 7 g; Protein: 0 g; Fiber: 1 g; Sodium: 62 mg
No, that’s not a misspelling: This is a twist on conventional Caesar dressing. Out go the anchovies, replaced by dulse flakes. Never heard of dulse? It’s a nutrient-rich sea vegetable that does a lovely imitation of those teeny-tiny fish. Toss this dressing on top of romaine or mixed greens and challenge your friends to tell you what’s different about the dressing.
Makes about 1 cup
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 teaspoons Dijon mustard
¼ cup fresh lime juice
1½ teaspoons dulse flakes
½ teaspoon Worcestershire sauce or vegetarian Worcestershire sauce
2 cloves garlic, minced
¼ teaspoon sea salt
½ cup extra virgin olive oil
Mix the mustard, lime juice, dulse flakes, Worcestershire sauce, garlic, salt, and ¼ cup water in a small bowl. Slowly add the olive oil in a steady stream, whisking constantly until emulsified.
Purée in your food processor or blender for a creamier texture. Store the extra in the refrigerator for up to a week.
A lot of people avoid eating sea vegetables because they’ve never been exposed to them before. That’s a shame, because these vegetables have out-standing detoxifying properties. This dressing is a super way to agreeably introduce folks to sea veggies. As one of my clients said: “It was the best Caesar dressing I’ve ever tasted. It was very well-appointed.”
PER SERVING (1 tablespoon per serving) Calories: 62; Total Fat: 7 g (1 g saturated, 5 g mono-unsaturated); Carbohydrates: 0 g; Protein: 0 g; Fiber: 0 g; Sodium: 47 mg
As with the Herbed “Ricotta,” you’ll have a hard time believing this isn’t cheese, but tofu. This sweet citrus “ricotta” uses orange juice, orange zest, a tad of Grade B organic maple syrup, and some warming spices. Add a shaving of nutmeg and you have an ideal filling for the Cashew Tart Crust.
Serves 8
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 pound firm tofu, quartered, rinsed, drained, and patted dry
1 tablespoon white miso
¼ cup fresh lemon juice
3 tablespoons fresh orange juice
1 teaspoon sea salt
¼ cup maple syrup
1½ teaspoons freshly grated nutmeg
⅛ teaspoon ground cinnamon
1 tablespoon powdered ginger
1 tablespoon grated orange zest
1 tablespoon grated lemon zest
¼ cup extra virgin olive oil
Crumble the tofu into the bowl of a food processor fitted with a metal blade and pulse for 1 minute.
Add the miso, lemon and orange juices, salt, maple syrup, nutmeg, cinnamon, ginger, and orange and lemon zests and pulse for another minute.
With the processor running, slowly add the olive oil through the feed tube and process until the mixture is smooth and very creamy.
Taste and think FASS: You may need to add another squeeze of lemon or orange juice, or a drop of maple syrup.
Keeping up culinary rituals is one way of staying grounded during and after cancer treatment. One woman loved eating fruit and cheese in the evening with her husband, but her practitioner suggested she give up dairy for a month as one way to clean out her system. This recipe allowed her to con-tinue her nightly dessert sessions with her spouse. The faux ricotta was so sweet, she took to dip-ping strawberries in it. The first time she tried this, she turned to me and said “Oh, my.… Aaaaah! This is a great trick. That’s a solution!”
PER SERVING Calories: 157; Total Fat: 11 g (2 g saturated, 5 g monounsaturated); Carbohydrates: 10 g; Protein: 7 g; Fiber: 1 g; Sodium: 361 mg