6

How to Prepare Simple Meals

While you’ll find that many of the recipes in this cookbook come together quickly and easily, I know that sometimes you are absolutely stuck for time. So, rather than go for the quick-and-dirty takeout option, check out this guide to putting together easy meals using just a few simple ingredients.

COOKING VEGETABLES

Steaming or sautéing veggies takes very little time—especially if you start with precut produce.

To Steam:

Pour 1 cup of water in the bottom of a saucepan and bring it to a boil over high heat. Place a steaming rack or basket over the boiling water.

Chop your veggies (or use precut ones), place them in the steaming rack, cover, and steam them for 4 to 8 minutes, depending on the vegetable and your desired level of tenderness. They should still be crunchy, as overcooked vegetables are mushy and less nutritious.

Add your favorite seasonings, drizzle with extra-virgin olive oil, and sprinkle with a little sea salt and freshly ground black pepper to taste. You can cook almost any vegetable this way, and both prep and cleanup are a breeze.

To Sauté:

Heat 1 tablespoon extra-virgin olive oil or other favorite oil, such as coconut oil, in a sauté pan over medium-high heat.

Chop your veggies (or use pre-cut ones) and drop them in. Sauté to your desired flavor and tenderness, 5 to 7 minutes.

Onions, garlic, and/or mushrooms are tasty additions to sautéed veggies. Not only do they make them more flavorful and fragrant, they also boost the phytonutrient content. You might want to sauté these first with a little salt before adding the chopped veggies. Add spices for extra flavor and healing power.

COOKING FISH, CHICKEN, AND MEAT

Fish, chicken, and meat are simple to prepare in a delicious and healthy way. Just grill, broil, or sauté, then season with olive oil, lemon juice, rosemary, garlic, ginger, and/or cilantro. Another easy flavor-enhancer and nutrient-booster is dairy-free pesto. See here for a simple recipe—it will keep for months in your freezer, so you can make a big batch.

To Broil or Grill:

Preheat the broiler or grill. Sprinkle sea salt, freshly ground black pepper, and any other seasonings you like on your fish fillets or steaks; boneless, skinless chicken breasts; or lean cuts of meat. If you use spice blends, make sure they don’t contain MSG and watch for salt (omit additional salt if it’s already included in the spice blend).

Place the fish, chicken, or meat under the broiler or on the grill. Cook fish until it is tender and opaque throughout, 7 to 10 minutes, flipping it once. Chicken and meat will take longer, perhaps up to 15 minutes, depending on the thickness. Again, flip it once. The safest way to tell when chicken or meat is done is to check it with a meat thermometer. Chicken is ready when the thermometer registers 165°F; beef is ready at 145°; and pork and lamb are ready at 160°F. Fish is done once it starts to flake with a fork or when it registers 145°F. Be careful not to overcook your fish, chicken, or meat because it will become dry and tough.

To Sauté:

Sprinkle sea salt, freshly ground black pepper, and any other seasoning you like on your fish, chicken, or meat.

Heat 1 to 2 tablespoons extra-virgin olive oil in a sauté pan over medium-high heat. Place your fish, chicken, or meat in the pan. Turn fish or meat just once while cooking, but turn chicken often to avoid browning it too much on one side. Follow the same cooking times and temperatures as for broiling and grilling.

Once it is cooked, season your fish, chicken, or meat with additional sea salt, freshly ground black pepper, up to 1 tablespoon extra-virgin olive oil, and a few squirts of fresh lemon juice. You can also boost the flavor with fresh or dried herbs.

While the recipes in this book are designed to encourage you to cook real, delicious, and inspiring meals, you’ll also find that you don’t have to follow a recipe or spend hours in the kitchen to follow the program. Just stick to real foods prepared in simple ways and you’ll notice that the pounds will come off, the cravings will disappear, and just about every aspect of your health will improve.