Chapter 6 -
The 28-Day Meal Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Chapter 7 - Anti-Inflammatory: Breakfast Recipes

1. Oven-Poached Eggs

Prep Time: 2mins

Cook Time: 11mins

Total Time: 13mins

Servings: 4

Ingredients:

❖        6 eggs, at room temperature

❖        Water

❖        Ice bath

❖        2 cups water, chilled

❖        2 cups of ice cubes

Directions:

1. Preheat oven to 175°C/350°F.  Pour 2 cups of water into a deep roasting tin, and place into the lowest rack of the oven.
2. Place one egg into each cup of cupcake/muffin tins, along with one tablespoon of water.
3. Carefully place muffin tins into the middle rack of the oven.
4. Bake eggs for 45 minutes.
5. Turn off the heat immediately. Remove muffin tins from oven and set on a cake rack to cool before extracting eggs.
6. Pour ice bath ingredients into a large heat-resistant bowl.
7. Place eggs into an ice bath to stop the cooking process. After 10 minutes, drain eggs well. Use as needed.

2. Breakfast Marinated Egg

Prep Time 5 mins

Cook Time 7 mins

Inactive Prep 4 hours

Total Time 4 hours 12 mins

Servings: 4

Ingredients:

❖        6, soft-cooked eggs, peeled, cooled

Marinade

❖        ½ cup brown sugar

❖        ½ cup mirin

❖        1 cup of water

❖        1 cup sake

❖        ½ cup tamari

Directions:

1. Combine marinade in a bowl. Stir until sugar dissolves.
2. Place eggs into an airtight non-reactive container just small enough to snugly fit all these in.
3. Pour in marinade. Eggs should be completely submerged in liquid. Discard leftover marinade, if any. Line container rim with generous layers of saran wrap. Secure container lid.
4. Chill eggs for 24 hours before using. Drain well after. Discard marinade.
5. Pat dry before eating, using, or storing away.

3. Breakfast Omelette

Prep: 5 mins.

Cook: 5 mins

Total Time: 10

Servings: 2

Ingredients:

❖      2 eggs

❖      3 egg whites

❖      1 tablespoon of water

❖      1/2 teaspoon of olive oil

❖      1/4 teaspoon salt

❖      ¼ teaspoon ground pepper

Directions:

1. In a bowl, beat the eggs, egg whites, salt, pepper and water, until frothy.
2. Heat half of the oil in a skillet over medium heat. Pour half of the egg mixture. Cook for a couple of minutes, while lifting the edges using a spatula every once in a while. Fold into a half. Turn the heat to low and continue cooking for a minute.
3. Repeat the process for the rest of the egg mixture.

4. Cranberry and Raisins Granola

Prep Time: 15 mins

Cook Time: 20 mins

Total Time: 35 min

Servings:  4

Ingredients:

❖      4 cups old-fashioned rolled oats

❖      1/4 cup sesame seeds

❖      1 cup dried cranberries

❖      1 cup golden raisins

❖      1/8 teaspoon nutmeg

❖      2 tablespoons olive oil

❖      1/2 cup almonds, slivered

❖      2 tablespoons warm water

❖      1 teaspoon vanilla extract

❖      1 teaspoon cinnamon

❖      1/4 teaspoon of salt

❖      6 tablespoons maple syrup

❖      1/3 cup of honey

Directions:

1. In a bowl, mix the sesame seeds, nutmeg, almonds, oats, salt, and cinnamon.
2. In another bowl, mix the oil, water, vanilla, honey and syrup. Gradually pour the mixture into the oats mixture. Toss to combine. Spread the mixture into a greased jelly-roll pan. Bake in a preheated oven at 300 degrees for 55 minutes. Stir and break the clumps every 10 minutes.
3. Once you get it from the oven, stir the cranberries and raisins. Allow cooling. This will last for a week when stored in an airtight container and up to a month when stored in the fridge.

5. Breakfast French Onion Soup

Prep time: 10 mins

Cook time: 1 hour, 10 mins

Total Time: 1 hour 20 mins

Servings:  4-6

Ingredients:

❖      2 pounds onions, sliced thinly

❖     1 cup chicken stock, reduced-sodium chicken broth

❖      4 slices French bread, toasted

❖      1 cup Swiss cheese, shredded

❖      1 1/2 teaspoons Worcestershire sauce

❖      Freshly ground pepper

❖      2 tablespoons olive oil

Directions:

1. Heat oil in a skillet over medium-high heat. Cook the onions for 15 minutes while stirring often. Remove from the stove.
2. Pour the broth in a saucepan and bring to a simmer. Add the cooked onions, pepper and Worcestershire sauce. Turn the heat to low. Simmer for 15 minutes while stirring occasionally.
3. Ladle the soup into 4 heatproof bowls. Place the bowls on a baking sheet. Put a slice of bread on top of each bowl and 1/4 cup of cheese.
4. Bake in a preheated oven at 450 degrees for 5 minutes.

6. Spicy Marble Eggs

Prep Time: 15 mins

Cook Time: 2 hours

Total Time: 2 hours 15 mins

Serves: 12 eggs

Ingredients:

❖        6 medium-boiled eggs, unpeeled, cooled

For the Marinade

❖        2 oolong black tea bags

❖        3 Tbsp. brown sugar

❖        1 thumb-sized fresh ginger, unpeeled, crushed

❖        3 dried star anise, whole

❖        2 dried bay leaves

❖        3 Tbsp. light soy sauce

❖        4 Tbsp. dark soy sauce

❖        4 cups of water

❖        1 dried cinnamon stick, whole

❖        1 tsp. salt

❖        1 tsp. dried Szechuan peppercorns

Directions:

1. Using the back of a metal spoon, crack eggshells in places to create a spider web effect. Do not peel. Set aside until needed.
2. Pour marinade into large Dutch oven set over high heat. Put lid partially on. Bring water to a rolling boil, about 5 minutes. Turn off heat.
3. Secure lid. Steep ingredients for 10 minutes.
4. Using a slotted spoon, fish out and discard solids. Cool marinade completely to room proceeding.
5. Place eggs into an airtight non-reactive container just small enough to snugly fit all these in.
6. Pour in marinade. Eggs should be completely submerged in liquid. Discard leftover marinade, if any. Line container rim with generous layers of saran wrap. Secure container lid.
7. Chill eggs for 24 hours before using.
8. Extract eggs and drain each piece well before using, but keep the rest submerged in the marinade.

7. Nutty Oats Pudding

Prep Time 5 mins

Total Time 5 mins

Servings 3 -5

Ingredients:

❖      ¼ cup rolled oats

❖      1 tablespoon yoghurt, fat-free

❖      1 ½ tablespoon natural peanut butter

❖      ¼ cup dry milk

❖      1 teaspoon peanuts, finely chopped

❖      ½ cup of water

Directions:

1. Using a microwaveable-safe bowl, put together peanut butter and dry milk. Whisk well. Add in water to achieve a smooth consistency. Add in oats.
2. Cover bowl with plastic wrap. Create a small hole for the steam to escape.
3. Place inside the microwave oven for 1 minute on high powder.
4. Continue heating, this time on medium power for 90 seconds. Let sit for 5 minutes.
5. To serve, spoon an equal amount of cereals in a bowl top with peanuts and yoghurt.

8. Couscous with Lettuce and Carrots Salad

Prep Time 5 mins

Cook Tim: 15

Total Time 20 mins

Servings 3 -5

Ingredients:

❖      1 cup couscous

❖      2 carrots, diagonally sliced

❖      2 cups baby romaine lettuce

❖      1 tablespoon flaxseed oil

❖      ¼ teaspoon ground coriander

❖      1/8 teaspoon smoked paprika

❖      2 tablespoons lime juice

❖      1 red bell pepper, chopped

❖      ¼ teaspoon ground cumin

❖      4 cups of water

❖      1 tablespoon extra-virgin olive oil

❖     Pinch of salt, add more if needed

❖     Pinch of pepper, add more if needed

Directions:

1. Pour 5 cups of water in a large saucepan. Bring to a boil. Add couscous. Reduce heat to low. Cover and allow simmering for 10 minutes. Stir occasionally. Drain and rinse under cold water. Set aside.
2. Meanwhile, in a mixing bowl, combine flaxseed oil, olive oil coriander, cumin, paprika, and lime juice. Whisk the mixture well.
3. Add in couscous into the mixture. Stir in red bell pepper, and carrots. Season with salt and pepper. Toss well to coat.
4. To serve, line a salad plate with lettuce. Top an equal amount of the salad.

9. Barley and Mushroom Soup

Prep Time: 25 mins

Cook Time: 25 mins

Total Time: 50 mins

Servings: 8

Ingredients:

❖      2 onions, chopped

❖      3 celery stalks, chopped

❖      3 carrots, chopped

❖      2 tablespoons olive oil

❖      1/3 cup pearl barley

❖      1/2 cup dry white wine

❖      Freshly ground pepper

❖      9 cups reduced-sodium beef broth

❖     2 to 3 tablespoons of flat-leaf parsley (minced)

❖      2 10-ounce packages of mushrooms

Directions:

1. Heat oil in a saucepan over medium-high heat. Put the celery, carrots and onions. Sauté for 5 minutes. Add the wine.
2. Simmer until the cooking is reduced. Pour the broth and add the barley. Stir the mixture. Cover the saucepan and turn the heat to low. Simmer for 45 minutes while stirring occasionally.
3. Rinse the mushrooms. Cut the stems from the caps. Chop 1/3 of the caps and stems. Slice the rest of the caps.
4. Ladle 1 1/2 cups of the soup and veggies into a food processor. Process until smooth. Pour it back into the saucepan. Add the pepper, parsley and mushrooms. Stir and allow to boil. Cover the saucepan and simmer for 15 minutes.
5. Put chopped parsley on top before serving.

10. Almond Pancakes with Coconut Flakes

Prep Time 5 mins

Cook Time 10 mins

Total Time 15 mins

Serves: 6

Ingredients:

❖        1 overripe banana, mashed

❖        2 eggs, yolks and whites separated

❖        ½ cup unsweetened applesauce

❖        1 cup almond flour, finely milled

❖        ¼ cup of water

❖        ¼ tsp. coconut oil

Garnish

❖        2 Tbsp. blanched almond flakes

❖        dash of cinnamon powder

❖        ¼ cup coconut flakes, sweetened

❖        pinch of sea salt

❖        pure maple syrup, use sparingly

Directions:

1. Whisk egg whites until soft peaks form.
2. Except for egg whites and coconut oil, combine remaining ingredients in another bowl. Mix until batter comes together.
3. Gently fold in egg whites. Make sure that you don’t over mix or the pancake will become dense and chewy.
4. Pour oil into a nonstick skillet set over medium heat.
5. Wait for the oil to heat up before dropping in approximately ½ cup of batter. (Use more or less, depending on your personal preference.) Cook until edges are set, and bubbles form in the centre. Carefully flip and cook the other side for 2 more minutes.
6. Transfer flapjacks to a plate. Repeat step until all batter is cooked. Pour in more oil into the skillet only if needed. This recipe should yield between 4 to 6 medium-sized pancakes.
7. Stack pancakes. Pour the desired amount of pure maple syrup on top. Garnish each stack with cinnamon-flavoured almond-coconut flakes just before serving.
8. For the garnish, preheat oven to 350°F (175°C) for at least 10 minutes prior to use. Line a baking sheet with parchment paper. Set aside.
9. Mix almond and coconut flakes together in a bowl. Spread mixture evenly on a prepared baking sheet.
10. Bake for 7 to 10 minutes until flakes turn golden brown. Stir almond and coconut flakes once midway through roasting to prevent over-browning.

Remove baking sheet from oven. Cool almond and coconut flakes for at least 10 minutes before sprinkling in cinnamon powder and salt. Toss to combine. Set aside.

11. Cooled Almond Soup

Prep time: 5 mins

Cook time: 5 mins

Total time: 10 mins

Servings: 4

Ingredients:

❖      2 garlic cloves, sliced

❖      4 slices bread, crust removed

❖      5 teaspoons apple cider vinegar

❖      1 cup blanched almonds

❖      3 cups chilled water

❖      5 tablespoons olive oil

For garnish

❖      Toasted flaked almonds

❖      Grapes, seedless

Directions:

1. Break bread in a bowl. Pour over chilled water. Leave for 5 minutes.
2. Combine almonds and garlic in a blender. Process until finely ground. Add the soaked bread. Process until smooth.
3. Gradually put the oil until the mixture forms a smooth paste. Add sherry vinegar and the remaining chilled water. Process until smooth
4. Season with salt and pepper. Chill in the fridge for 3 hours.
5. Ladle the soup into a chilled bowl. Scatter with almonds and grapes. Serve.

12. Baked Apple Turnover

Prep Time: 30 mins

Cook Time: 25 mins

Total Time: 55 mins

Servings: 4

Ingredients:

For the turnovers

❖        4 apples, peeled, cored, diced into bite-sized pieces

❖        1 Tbsp. almond flour

❖        all-purpose flour, for rolling out the dough

❖        1 frozen puff pastry, thawed

❖        ½ cup palm sugar, crumbled by hand to loosen granules

❖        ½ tsp. cinnamon powder

For the egg wash

❖        1 egg white, whisked in

❖        2 Tbsp. water

Directions:

1. For the filling: combine almond flour, cinnamon powder and palm sugar until these resemble coarse meal. Toss in diced apples until well coated. Set aside. 
2. On a lightly floured surface, roll out the puff pastry until ¼ inch thin. Slice into 8 pieces of 4” x 4” squares.
3. Divide prepared apples into 8 equal portions. Spoon on individual puff pastry squares. Fold in half diagonally. Press edges to seal.
4. Place each filled pastry on a baking tray lined with parchment paper. Make sure there is ample space in between pastries.
5. Freeze for at least 20 minutes, or until ready to bake.
6. Preheat oven to 400°F or 205°C for at 10 minutes.
7. Brush frozen pastries with egg wash. Place in a hot oven, and cook for 12 to 15 minutes, or until these turn golden brown all over.
8. Remove baking tray from oven immediately. Cool slightly for easier handling.
9. Place 1 apple turnover on a plate. Serve warm.

13. Quinoa and Cauliflower Congee

Prep Time: 10 mins

Cook Time:1 hr

Total Time: 1 hr 10 mins

Serves: 8

Ingredients:

❖      1 cauliflower head, minced

❖      2 tablespoons red quinoa

❖      2 leeks, minced

❖      1 tablespoon fresh ginger, grated

❖      2 garlic cloves, grated

❖      6  cups of water

❖      2 tablespoons brown rice

❖      1 tablespoon olive oil

❖      1 tablespoon fish sauce

❖      2 onions, minced

❖      Pinch of white pepper

For Garnish

❖      4 eggs, soft-boiled

❖      2 red chili, minced

❖      1 lime, sliced into wedges

❖      ¼ cup packed basil leaves, torn

❖     ¼ cup loosely packed cilantro leaves, torn

❖     ¼ cup loosely packed spearmint leaves, torn

Directions:

1. Pour olive oil into a large skillet set over medium heat. Sauté shallots, garlic, and ginger until limp and aromatic; pour into a slow cooker set at medium heat.
2. Except for garnishes, pour remaining ingredients into slow cooker; stir. Put the lid on. Cook for 6 hours. Turn off heat. Taste; adjust seasoning if needed.
3. Ladle congee into individual bowls. Garnish with basil leaves, cilantro leaves, red chili, and spearmint leaves. Add 1 piece of soft-boiled egg on top of each; serve with a wedge of lime on the side. Slice egg just before eating so yolk runs into congee. Squeeze lime juice into congee just before eating.

14. Breakfast ArrozCaldo

Prep Time: 20 mins

Cook Time: 30 mins

Total Time: 50 mins

Servings: 5

Ingredients:

❖      6 eggs, white only

❖      1½ cups brown rice, cooked

For the filling

❖      ¼ cup raisins

❖      ½ cup frozen peas, thawed

❖      1 white onion, minced

❖      1 garlic clove, minced

❖      oil, for greasing

Directions:

1. For the filling, spray a small amount of oil into a skillet set over medium heat. Add in onion and garlic. Stir-fry until former is limp and transparent.
2. Stir-fry while breaking up clumps, about 2 minutes. Add in remaining ingredients. Stir-fry for another minute.
3. Turn down the heat, and let filling cook for 10 to 15 minutes, or until juices are greatly reduced. Stir often. Turn off heat. Divide into 6 equal portions.
4. For the eggs, spray a small amount of oil into a smaller skillet set over medium heat. Cook eggs. Discard yolk. Transfer to holding the plate.
5. To serve, place 1 portion of rice on a plate, along with 1 portion of filling, and 1 egg white. Serve warm. 

15. Fried Vegetable Brown Rice

Prep Time 5 mins

Cook Time 10 mins

Total Time 15 mins

Ingredients:

❖      4 cups brown rice, cooked

❖      1 ½ cups carrots, diced

❖      ¾ cup celery,diced

❖      1 ½ cup green onions,chopped

❖      1 ½ Tbsp. garlic,minced

❖      ¾ cup red bell pepper,diced

❖      3 Tbsp. fresh chilies,minced

❖      3 Tbsp. fresh cilantro,chopped

❖      1 red bell pepper, diced

❖      1 ½ Tbsp. soy sauce

❖      3 tsp. sesame oil

❖      Ground white pepper, to taste

❖      3 Tbsp. olive oil

Directions:

1. Place the wok over high flame and heat through. Add the vegetable oil and swirl to coat.
2. Stir in the shallots, garlic, and chilies until fragrant, then add the carrots and reduce to medium flame. Sauté until crisp-tender.
3. Stir in the rice, celery, and bell pepper and mix well. Pour in the soy sauce and season with the salt and white pepper.
4. Stir fry until the rice is broken down and heated through. Fold in the cilantro and transfer to a serving dish. Drizzle with sesame oil and serve right away.

16. Apple Bruschetta with Almonds and Blackberries

Ingredients:

❖     1 apple, sliced into ¼-inch thick half-moons

❖      ¼ cup blackberries, thawed, lightly mashed

❖      ½ tsp. fresh lemon juice

❖      ⅛ cup almond slivers, toasted

❖      sea salt

Directions:

1. Drizzle lemon juice on apple slices. Place these on a tray lined with parchment paper.
2. Spread a small number of mashed berries on top of each slice. Top these off with the desired amount of almond slivers.
3. Sprinkle sea salt on “bruschetta” just before serving.

17. Hash Browns

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Servings: 4

Ingredients:

❖     1 pound Russet potatoes, peeled, processed using a grater

❖      Pinch of sea salt

❖      Pinch of black pepper, to taste

❖      3 Tbsp. olive oil

Directions:

1. Line a microwave safe-dish with paper towels. Spread shredded potatoes on top. Microwave veggies on highest heat setting for 2 minutes. Remove from heat.
2. Pour 1 tablespoon of oil into a non-stick skillet set over medium heat.
3. Cooking in batches, place a generous pinch of potatoes into the hot oil. Press down using the back of a spatula.
4. Cook for 3 minutes on each side, or until brown and crispy. Drain on paper towels. Repeat step for remaining potatoes. Add more oil as needed.
5. Season with salt and pepper. Serve.

18. Cucumber Jicama Salad with Cashew Butter

Prep Time: 10 mins

Total Time; 10 mins:

Servings: 4

Ingredients

For Salad

❖     1 jicama, sliced into ¼-inch thick matchsticks

❖      1 celery stalk, julienned

❖     2 cucumbers, sliced into ¼-inch thick matchsticks

❖      Pinch of sea salt

❖      Pinch of black pepper, to taste

❖      4 Tbsp. cashew butter

For cashew butter

❖        1 cup cashew nuts, toasted, cooled before processing

❖        Pinch of sea salt

❖        1 Tbsp. coconut oil, melted

Directions:

For salad

1. Toss ingredients into the salad bowl to combine.
2. Chill for 15 minutes before serving.

For cashew butter

1. Place ingredients of cashew butter into a blender. Process until smooth, scraping down sides of blender often.

19. RomanescoSalad with Quail Eggs

Prep Time: 15 mins

Cook Time:  5mins

Servings:   6

Ingredients:

❖        1 avocado, mashed

❖        12 pieces quail eggs, hard-boiled, halved

❖        2green Romanesco salad tomatoes, chopped

❖        1 raw egg yolk

❖        2 red Romanesco salad tomatoes, chopped

❖        1 lemon, freshly squeezed

❖        Pinch of sea salt

❖        Pinch of white pepper, to taste

Directions:

1. Combine avocado, egg yolk, and lemon juice in a bowl; season well with salt and pepper.
2. Place remaining ingredients into a salad bowl. Drizzle in the avocado-lemon mix.
3. Toss salad to combine. Serve.

20. Asparagus and Artichoke Salad with Dijon Vinaigrette

Prep Time : 10 mins

Cook Time: 2 hrs

Total Time:  2 hra 10 mins

Servings:  6

Ingredients:

❖      1 cup asparagus spears, cooked

❖      1 cup artichoke hearts, cooked

❖      1 egg, hard-boiled, chopped finely

❖      1 tablespoon thyme, chopped

❖      2 garlic cloves, minced

❖      2 tablespoons chicken stock, reduced-sodium

❖      1 tablespoon cider vinegar

❖      1 tablespoon Dijon mustard

❖      1 teaspoon of dry mustard

❖      1 tablespoon of flat-leaf parsley, minced

❖      1/4 teaspoon of salt

❖      Freshly ground pepper

❖      4 teaspoons of olive oil

Directions:

1. Arrange the cooked asparagus, artichoke hearts and green beans on a platter.
2. Put the vinegar, broth, dry mustard, Dijon mustard, pepper, thyme, salt and garlic, in a blender or food processor. Stire the mixture over the veggies.
3. Put parsley and egg on top of your salad. Cover with plastic wrap and put in the fridge for at least 8 hours. Leave at room temperature for half an hour before serving.

21. Barley Apple Salad

Prep Time 10 mins

Cook Time 15 mins

Total Time 7 hours 25 mins

Servings 4

Ingredients:

❖      2/3 cup pearl barley

❖      1 slightly tart apple, cored, cubed

❖      3 tablespoons sweet onion, diced

❖      1 tablespoon fresh orange juice

❖     1 cup of green seedless grapes, halved

❖      2 tablespoons mayonnaise

❖      3 cups of water

❖      1/2 teaspoon of sugar

❖      1 tablespoon fresh lemon juice

❖      3/4 teaspoon of salt

❖      1/4 cup of plain yoghurt

❖      1/3 cup of pecan, halved, chopped

Directions:

1. Put water, salt and barley in a saucepan over medium-high heat. Bring to a boil. Turn the heat to low and cover the saucepan. Simmer for 30 minutes. Drain. Rinse the barley in cold water.
2. In a bowl, mix the mayonnaise, sugar, tangerine juice, lemon juice and yoghurt. Add the grapes, apple and barley. Toss to coat.
3. You can sprinkle the salad with pecans before serving.

22. Cucumber and Pepper Salad

Prep Time: 10mins

Cook Time: 3hrs

Total Time: 3hrs10

Servings: 8

Ingredients:

❖      1 cucumber, julienned

❖      1 red bell pepper, julienned

❖      1 leek, white part only, julienned

❖      1 jicama, julienned

❖      1 Thai chili, deseeded, julienned

Dressing

❖        1 tsp. balsamic vinegar

❖        ¼ cup apple cider vinegar

❖        1 garlic, grated

❖        1 bird’s eye chili, minced

❖        1 tsp. fresh cilantro, minced

❖        ⅛ cup extra virgin olive oil

❖        Pinch of sea salt

❖        Pinch of black pepper to taste

❖        Dash of red pepper flakes

Directions:

1. Pour dressing ingredients into a bottle with a tight-fitting lid. Shake until dressing emulsifies.
2. Toss salad ingredients into a bowl; drizzle in half of the dressing. Toss to combine. Place a generous portion of salad on a plate. Add more dressing only if needed. Serve.

23. Potatoes and Leeks Soup

Prep time: 20 mins

Cook time: 40 mins

Total Time: 1 hr

Servings:  4-6

Ingredients:

❖      6 potatoes, peeled, chopped

❖      3 leeks, sliced thinly

❖      2 cups chicken stock

❖      Pinch of ground pepper

Directions:

1. Pour the broth in a saucepan over medium-high heat. Add the leeks, pepper and potatoes.
2. Cover the saucepan and simmer for 30 minutes. Turn off the heat. Allow cooling slightly.
3. Put all or 2 cups of the veggies, depending on your preferred texture, in a food processor.
4. Add 2 cups of broth. Process until smooth. Put the mixture back to the saucepan and stir. Reheat.

24. Sun-Dried Tomato Garlic Bruschetta

Prep Time: 10minutes

Cook Time:  5minutes

Servings:  6

Ingredients

❖        2 slices sourdough bread, toasted

❖        1 tsp. chives, minced

❖        1 garlic clove, peeled

❖        2 tsp. sun-dried tomatoes in olive oil, minced

❖        1 tsp. olive oil

Directions:

1. Vigorously rub garlic clove on 1 side of each of the toasted bread slices
2. Spread equal portions of sun-dried tomatoes on garlic side of bread. Sprinkle chives and drizzle olive oil on top.
3. Pop both slices into oven toaster, and cook until well heated through.
4. Place bruschetta on a plate. Serve warm. 

25. Mushroom Crêpes

Prep Time: 1 hour 30 minutes

Cook Time: 30 minutes

Total Time: 2 hours

Servings:  6

Ingredients:

❖      2 eggs

❖      3/4 cup milk

❖      1/2 cup all-purpose flour

❖      1/4 teaspoon salt

For the filling

❖      3 tablespoons all-purpose flour

❖      2 cups of cremini mushrooms, sliced

❖      3/4 cup chicken broth

❖      1/2 cup Parmesan cheese, grated

❖      1/8 teaspoon cayenne

❖      1/8 teaspoon nutmeg

❖      ¾ cup milk

❖      3 garlic cloves, minced

❖      2 tablespoons of parsley (chopped)

❖     6 slices of deli-sliced cooked lean ham

❖      1/4 teaspoon of salt

❖      Freshly ground pepper

Directions:

1. Combine the salt and flour in a bowl. In another bowl, whisk the eggs and milk. Gradually combine the two mixtures until smooth. Leave for 15 minutes.
2. Spray a skillet with non-stick cooking spray and put over medium heat. Stir the batter a little. Pour 1/4 of the batter into the skillet. Tilt the skillet to form a thin and even crêpe. Cook for a couple of minutes or until the bottom is golden and the top is set. Flip and cook for 20 seconds. Transfer to a plate.
3. Repeat the steps with the remaining batter. Loosely cover the cooked crêpes with plastic wrap.
4. For the filling. Put the following in a saucepan over medium heat – flour, milk, cayenne, nutmeg, and pepper. Constantly whisk until thick or around 7 minutes. Remove from the stove. Stir in a tablespoon of parsley and cheese. Loosely cover to keep warm.
5. Spray a skillet with non-stick cooking spray and put over medium heat. Cook the garlic and mushrooms. Season with salt. Cook for 6 minutes or until the mushrooms are soft. Add 2 tablespoons of sherry. Cook for a couple of minutes. Remove from the stove. Add the remaining parsley and stir.
6. Put the crêpes side by side on a flat surface. Spread a tablespoon of the sauce and 2 tablespoons of the cooked mushrooms. Roll up the crêpes and transfer them to a greased baking dish. Pour the rest of the sauce on top. Bake in a preheated oven at 450 degrees for 15 minutes.

Chapter 8 -  Anti-Inflammatory: Lunch Recipes

26. Capellini Soup with Tofu and Shrimp

Prep Time:20 mins

Cook Time: 20 mins

Total Time:40 min

Servings: 8

Ingredients:

❖      4 cups of bok choy, sliced

❖      1/4 pound shrimp, peeled, deveined

❖     1 block firm tofu, sliced into squares

❖      1 can sliced water chestnuts, drained

❖      1 bunch scallions, sliced

❖      2 cups reduced-sodium chicken broth

❖      2 teaspoons soy sauce, reduced-sodium

❖      2 cups capellini

❖      2 teaspoons of sesame oil

❖      Freshly ground white pepper

❖      1 teaspoon of rice wine vinegar

Directions:

1. 1. Pour the broth in a saucepan over medium-high heat. Bring to a boil. Add the shrimp, bok choy, oil and sauce. Allow to boil and turn the heat to low. Simmer for 5 minutes.
2. 2. Add the water chestnuts, pepper, vinegar, tofu, capellini and scallions. Cook for 5 minutes or until the capellini is barely tender. Serve while hot.

27. Chicken and Vegetable Salad with Hollandaise Sauce

Prep Time: 20 mins

Cook Time: 30 mins

Total Time: 50 mins

Servings: 6

Ingredients:

For salad

❖        2 large tomatoes, deseeded, diced

❖        ½ cup red chard leaves, choose small leaves only, rinsed, spun-dried

❖        2 cups boiled/roasted chicken, diced, leftovers are fine

❖        2 cups green Romaine lettuce, roughly torn, rinsed, spun-dried

❖        1 small celery, skin scrubbed clean, deseeded, diced

For hollandaise sauce

❖        2 pieces, large egg yolks at room temperature

❖        ⅛ tsp. Spanish paprika powder

❖        3 Tbsp. coconut oil, heated

❖        1 Tbsp. lemon juice, freshly squeezed at room temperature

❖        ½ tsp. kosher salt

Directions:

1. For the sauce, process egg yolks and lemon juice in the blender until smooth. With the machine running, pour warmed coconut oil in a slow, steady stream.
2. Add in remaining ingredients and process until smooth.
3. Place salad ingredients into a large bowl. Drizzle in half of the hollandaise sauce. Toss well to combine.
4. Spoon equal portions of salad into plates; drizzle equal portion of remaining dressings on top. Serve.

28. Iceberg Lettuce and Mushrooms Salad

Prep Time:  10 mins

Cook Time: 20 mins

Total Time:  30 mins

Servings : 4

Ingredients:

❖       1 head, large  iceberg lettuce, sliced into 6 equal wedges, retain a core, rinsed, spun-dried

For the dressing

❖       1 can, 15 oz. button mushroom, stems and pieces, rinsed, drained well

❖        1 cup Greek yoghurt

❖        ¼ cup cottage cheese

❖        2 Tbsp. lemon juice,freshly squeezed

❖        ½ cup white wine vinegar

❖        ½ tsp. black pepper

❖        ¼ tsp. green stevia

Directions:

1. Except for button mushrooms, combine all dressing ingredients in a bowl. Mix until creamy. If dressing is too thick, add more vinegar. Fold in mushrooms. Divide into 6 equal portions.
2. Place 1 wedge of lettuce wedge on a plate. Top with 1 portion of the dressing

29. Arugula with Gorgonzola Dressing

Total Time: 10 mins

Prep Time: 10 mins

Servings: 4

Ingredients:

❖      1 bunch of arugula, cleaned

❖      1 pear, sliced thinly

❖      1 tablespoon fresh lemon juice

❖      1 garlic clove, bruised

❖      1/3 cup Gorgonzola cheese, crumbled

❖      1/4 cup vegetable stock, reduced-sodium

❖      Freshly ground pepper

❖      4 teaspoons olive oil

❖      1 tablespoon of cider vinegar

Directions:

1. 1. Put the pear slices and lemon juice in a bowl. Toss to coat. Arrange the slices, along with the arugula, on a platter.
2. 2. In a bowl, combine the vinegar, oil, cheese, broth, pepper and garlic. Leave for 5 minutes. Remove the garlic. Drizzle the dressing on top of the salad, and serve.

30. Fusilli with Grape Tomatoes and Kale

Prep Time: 15 Mins

Cook Time: 15 mins

Total Time: 30 Mins

Serves : 4

Ingredients:

❖        ¼  cup wholegrain fusilli, cooked according to package instructions

❖        1 handful kale, sliced into bite-sized pieces

❖        ½ cup grape tomatoes, quartered

❖        2 Tbsp. cooking liquid

❖        ½ Tbsp. olive oil

❖        ¼ cup leeks, thinly sliced

❖        1 garlic clove, minced

❖        Pinch of sea salt

❖        Pinch of black pepper, to taste

❖        1 tsp.,roasted almonds, chopped

❖        pecorino cheese, grated, for sprinkling

Directions:

1. Pour oil into a saucepan set over high heat. Add in leeks and garlic. Turn down the heat and sauté until leeks are soft, about 2 minutes.
2. Add in kale and tomatoes. Stir often until kale is wilted, about 4 minutes.
3. Except for cheese, add in remaining ingredients. Toss well to combine.
4. Place pasta dish on a plate and sprinkle pecorino cheese on top. Serve.

31. Rice and Chicken Pot

Prep Time: 5 mins

Cook Time: 25 mins

Total Time: 30 mins

Servings: 4

Ingredients:

❖        1 lb free-range chicken breast, boneless, skinless

❖        ¼ cup of brown rice

❖        ¾ lb mushrooms of choice, sliced

❖        1 leek, chopped

❖        ¼ cup almonds, chopped

❖        1 cup of water

❖        1 Tbsp. olive oil

❖        1 cup green beans

❖        ½ cup apple cider vinegar

❖        2 Tbsp. all-purpose flour

❖        1 cup milk, low fat

❖        ¼ cup Parmesan cheese, freshly grated

❖        ¼ cup sour cream

❖        Pinch of sea salt, add more if needed

❖        ground black pepper, to taste

Directions:

1. Pour brown rice into a pot. Add in water. Cover and bring to a boil. Reduce heat and allow to simmer for 30 minutes or until rice is cooked.
2. Meanwhile, in a skillet, add the chicken breast and pour just enough water to cover. Season with salt. Bring mixture to a boil then reduce heat and allow to simmer for 10 minutes or until cooked through.
3. Shred the chicken. Set aside.
4. In the same skillet, heat the olive oil. Cook leeks until tender. Add in mushrooms.
5. Pour apple cider vinegar into the mixture. Sauté the mixture until the vinegar has evaporated. Add in flour and milk into the skillet. Sprinkle Parmesan cheese and add in sour cream. Season with black pepper.
6. Preheat the oven at 350 degrees F. lightly grease a casserole dish with oil.
7. Spread cooked rice in the casserole dish. Spread shredded chicken and green beans on top. Add mushrooms and leeks sauce. Put almonds on top.
8. Bake for 20 minutes or until golden brown. Allow cooling before serving.

32. Shiitake and SpinachPattie

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

Servings: 8

Ingredients:

❖        1 ½ cups shiitake mushrooms, minced

❖        1 ½ cups spinach, chopped

❖        3 garlic cloves, minced

❖        2 onions, minced

❖        4 tsp. olive oil

❖        1 egg

❖        1 ½ cups quinoa, cooked

❖        1 ½ tsp. Italian seasoning

❖        1/3 cup toasted sunflower seeds, ground

❖        1/3 cup Pecorino cheese, grated

Directions:

1. Heat olive oil in a saucepan. Once hot, saute shiitake mushrooms for 3 minutes or until lightly seared. Add in garlic and onion. Saute for 2 minutes or until fragrant and translucent. Set aside.
2. In the same saucepan, heat the remaining olive oil. Add in spinach. Reduce heat. Allow to simmer for 1 minute, or until the spinach is wilted. Drain and transfer to a strainer.
3. Chop spinach finely and add into the mushroom mixture. Add egg into the spinach mixture. Fold in cooked quinoa. Season with Italian seasoning. Mix until well combined. Sprinkle sunflower seeds and cheese.
4. Divide the spinach mixture into patties. Cook patties in the skillet for 5 minutes or until firm and golden brown. Serve with burger bread. 

33. Cabbage Orange Salad with Citrusy Vinaigrette

Prep Time: 10 mins

Cook Time: 0 mins

Total Time: 10 mins

Servings: 8

Ingredients:

❖      1 teaspoon orange zest,grated

❖      2 tablespoons vegetable stock,reduced-sodium

❖      1 teaspoon each cider vinegar

❖      4 cups red cabbage, shredded

❖      1 teaspoon lemon juice

❖      1 fennel bulb, sliced thinly

❖      1 teaspoon balsamic vinegar

❖      1 teaspoon raspberry vinegar

❖      2 tablespoons of fresh orange juice

❖      2 oranges, peeled, sliced into pieces

❖      1 tablespoon of honey

❖      1/4 teaspoon of salt

❖      Freshly ground pepper

❖      4 teaspoons of olive oil

Directions:

1. Put the following in a bowl and whisk – lemon juice, orange zest, cider vinegar, salt and pepper, broth, oil, honey, orange juice, balsamic vinegar and raspberry vinegar.
2. Extract the oranges, fennel and cabbage. Toss to coat.

34. Lemon Buttery Shrimp Rice

Ingredients:

❖        ¼  cup wild rice, cooked according to package instructions

❖        ½ tsp. butter, divided

❖        ¼ tsp. olive oil

❖        1 cup raw shrimps, shelled, deveined, drained

❖        ¼ cup frozen peas, thawed, rinsed, drained

❖        1 Tbsp. lemon juice, freshly squeezed

❖        1 Tbsp. chives, minced

❖        Pinch of sea salt, to taste

Directions:

1. Pour ¼ tsp. butter and oil into wok set over medium heat. Add in shrimps and peas. Sauté until shrimps are coral pink, about 5 to 7 minutes.
2. Add in wild rice and cook until well heated through. Season with salt and butter.
3. Transfer to a plate. Sprinkle chives and lemon juice on top. Serve.

35. Valencia Salad

Prep Time: 10 mins

Cook Time: o mins

Total Time: 10

Servings: 10

Ingredients:

❖     1 tsp. Kalamata olives in oil, pitted, drained lightly, halved, julienned

❖     1 head, small Romaine lettuce, rinsed, spun-dried, sliced into bite-sized pieces

❖      ½ piece, small shallot, julienned

❖      1 tsp. Dijon mustard

❖      ½  small satsuma or tangerine, pulp only

❖      1 tsp. white wine vinegar

❖      1 tsp. extra virgin olive oil

❖      1 pinch fresh thyme, minced

❖      Pinch of sea salt

❖      Pinch of black pepper, to taste

Directions:

1.        Combine vinegar, oil, fresh thyme, salt, mustard, black pepper, and honey, if using. Whisk well until dressing emulsifies a little.

2.        Toss together remaining salad ingredients in a salad bowl.

3.       Drizzle dressing on top when about to serve. Serve immediately with 1 slice if sugar-free sourdough bread or saltine.

36. Tenderloin Stir Fry with Red and Green Grapes

Prep Time: 15 mins

Cook Time: 25 mins

Total Time: 40 mins

Servings:  4

Ingredients :

❖        1 medallion, 6 oz. pork tenderloin, trimmed well, remove membrane

❖        sea salt

❖        sesame oil

For grape vinaigrette

❖        ¼ cup green grapes, quartered

❖        ¼ cup red grapes, quartered

❖        black peppercorns, freshly cracked

❖        1 tsp. apple cider vinegar, freshly juiced

Directions:

1.         To make the vinaigrette, toss ingredients in a bowl. Chill prior to serving.

2.        Meanwhile, preheat stovetop or electric grill for at least 3 minutes.

3.       Lightly season pork with salt and sesame oil. Grill only until well seared on both sides, about 10 to 12 minutes. Remove from grill. Tent with aluminium foil, and allow the meat to rest 5 minutes.

4.      Place cooked pork medallion on a plate. Top off with vinaigrette. Serve.

37. Aioli with Eggs

Prep Time: 20 mins

Total Time: 20 mins

Servings:  12

Ingredients:

❖        2 egg yolks

❖        1 garlic, grated

❖        2 Tbsp. water

❖        ½ cup extra virgin olive oil

❖        ¼ cup lemon juice, fresh squeezed, pips removed

❖        ¼ tsp. sea salt

❖        Dash of cayenne pepper powder

❖        Pinch of white pepper, to taste

Directions:

1. Pour garlic, egg yolks, salt and water into blender; process until smooth. Drizzle in olive oil in a slow stream until dressing emulsifies.
2. Add in remaining ingredients. Taste; adjust seasoning if needed. Pour into an airtight container; use as needed.

38. Aioli on Spaghetti Squash

Prep Time:10 mins

Cook Time: 10 mins

Total Time: 20 mins

Serving: 4

Ingredients:

• 1 spaghetti squash, halved lengthwise, seeds scooped out
• ¼ cup Aioli with eggs
• olive oil for drizzling
• sea salt
• black pepper to taste

Directions:

1. Preheat oven to 375°F/190°C. Line rimmed baking sheet with parchment paper. Using a pastry brush, lightly grease baking sheet with oil.
2. Drizzle more oil onto cut sides of squash, with a generous sprinkling of salt and pepper.
3. Place veggies cut side down on baking sheet; roast in a hot oven for 40 to 45 minutes or until squash is fork-tender.
4. Remove from heat; cool completely to room temperature. Flip squash over; fork through flesh to make spaghetti strands.
5. Place veggie noodles in a bowl; pour in ¼ cup of aioli. Toss gently to combine. Taste; drizzle in more aioli if desired. Season well salt and pepper if desired; serve. 

39. Vegetable Noodle Salad with Raspberry Dressing

Prep Time: 35mins

Cook Time: 10 mins

Total Time: 45 mins

Servings: 4

Ingredients:

❖        1 cup raspberries, halved, for garnish

Salad

❖       1 cucumber, ends trimmed, processed into flat noodles using spiralizer or vegetable peeler

❖        2 heads  oak leaf lettuce, sliced into 2-inch long slivers, rinsed, spun-dried

❖       1 zucchini, ends trimmed, processed into flat noodles using spiralizer or vegetable peeler

❖        1 head arugula, sliced into 2-inch long slivers, rinsed, spun- dried

Dressing

❖        4frozen raspberries, thawed, minced

❖        1 jalapeño pepper, minced

❖        1 Thai green chili, deseeded, minced

❖        1 tsp. Dijon or yellow mustard

❖        ½ cup extra virgin olive oil

❖        ⅛ cup apple cider vinegar

❖        ⅛ cup  raspberry vinegar

❖        Pinch of sea salt

❖        Pinch of black pepper to taste

Directions:

1. Place dressing ingredients into a bottle with a tight-fitting lid; shake until dressing emulsifies.
2. Place salad ingredients in a bowl; season with half of the vinaigrette. Toss to combine.
3. Spoon salad into plates and top each off with equal amounts of raspberries. Season with more dressing if desired; serve.

40. Ginger Chicken Stew

Prep Time: 10mins

Cook Time: 20mins

Total Time: 30mins

Servings: 4-6

Ingredients:

❖        ¼ cup chicken thigh fillet, diced

❖        ¼ cup cooked egg noodles

❖        1 unripe papaya, peeled, diced

❖        1 cup chicken broth, low-sodium, low-fat

❖        1 medallion ginger, peeled, crushed

❖        dash onion powder

❖        dash garlic powder, add more if desired

❖        1 cup of water

❖        1 tsp. fish sauce

❖        dash white pepper

❖        1 piece, small bird’s eye chili, minced

Directions:

1.        Place all ingredients in a large Dutch oven set over high heat. Let the liquid come to a full boil. Turn down heat to the lowest setting. Put the lid on.

2.       Let the stew cook for 20 minutes, or until papaya is fork-tender. Turn off heat. Consume as is, or with ½ cup of cooked rice. Serve warm.

41. Taro Leaves in Coconut Sauce

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 35 mins

Servings:  5

Ingredients:

❖        4 cups dried taro leaves

❖        2 cans of coconut cream, divided

❖        ¼ cup ground pork, 90% lean

❖        1 tsp. shrimp paste

❖        1 bird’s eye chili, minced

Directions:

1.        Except for 1 can of coconut cream, place all ingredients in a crockpot set at medium setting. Secure lid. Cook undisturbed for 3 to 3½ hours.

2.        Pour remaining can of coconut cream before turning off the heat. Stir and serve.  

42. Buttered Prawns in Garlic Rice

Prep Time : 10 mins

Cook Time : 15 mins

Total Time: 25

Serves : 2

Ingredients:

❖        ½ cup cooked brown or wild

❖        4 tiger prawns, shelled, deveined, halved lengthwise

❖        1 garlic, minced

❖        ⅛ tsp. butter

❖        ⅛ tsp. olive oil

❖        sea salt

Directions:

1.        Pour oil in a wok set over high heat. Sauté butter until golden and aromatic. Do not burn. Remove from wok immediately. 

2.       In the same wok, stir-fry prawns until these turn coral, about 3 minutes. Season well.

3.       Add in remaining ingredients, including garlic. Cook until rice is heated through, about 3 more minutes. Serve warm.

43. Pesto Chicken Sandwich

Prep Time: 15 mins

Cook Time: 1hr 30mins

Serving: 4

Ingredients:

For the Pesto

❖        3 garlic cloves, chopped

❖        1 cup fresh basil leaves

❖        2 Tbsp. pine nuts, freshly toasted

❖        Pinch of sea salt, add more if needed

❖        Pinch of black pepper, to taste

❖        1 /3 cup extra virgin olive oil

❖        1 /3 cup cashew cheese

❖        4 pieces of bread, halved

❖        olive oil, for brushing

For the Toppings

❖        2 cups chicken breast, cooked, shredded

❖        2 cups arugula leaves

❖        1 beefsteak tomato, sliced into thick medallions

❖        ¼ cup cashew cheese

Directions:

1. For the bread, lightly coat sides of the bread with olive oil. Toast in an oven toaster. Set aside.  
2. For the pesto, put garlic cloves, basil leaves, pine nuts, salt, and black pepper into a blender. Process several times until basil leaves are minced.
3. Pour olive oil and cashew cheese into the blender. Process until the desired consistency is achieved.  Adjust taste if needed.
4. To serve, put together shredded chicken and an equal amount of pesto in a bowl. Mix well.
5. Spread cashew cheese on toasted wheat bread. Layer with arugula leaves, chicken, and tomato slices. Top off with the other bread slice. Serve.

44. Pepper Stuffed Quinoa

Prep Time: 10 mins

Cook Time: 1 hour 5 mins

Total Time: 1 hour 15 mins

Servings: 4

Ingredients:

For the Stuffing

❖        2 green bell pepper, large, halved

❖        2 red bell peppers, large, halved

❖        1 ½ cups vegetable broth

❖        ¾ cup quinoa

❖        Pinch of sea salt, add more if needed

❖        1/3 tsp. cayenne pepper

❖        2 Tbsp. olive oil

❖        1 small onion, diced

❖        ¾ tsp garlic, minced

❖        1 small carrot, minced

❖        1 ½ celery stalks, diced

❖        ¾ tsp chili powder

❖        1/3 cup shelled raw pumpkin seeds

❖        1/3 tsp cumin

❖        2 Tbsp. fresh oregano, minced

❖        2 Tbsp. fresh basil, minced

❖        olive oil

❖        1/3 cup vegetable broth

Directions:

1. Preheat the oven to 400 degrees F.
2. Pour vegetable broth into a saucepan. Put quinoa and stir well. Reduce heat and allow to simmer for 25 minutes or until the quinoa is cooked and has absorbed the liquids. Set aside.
3. Coat green and red bell peppers with olive oil. Season with salt and cayenne pepper.
4. Layer bell peppers on a baking pan, sides are facing up. Bake for 12 minutes.
5. Meanwhile, heat the olive oil in a skillet to cook the stuffing. Saute onion, garlic, carrot, celery, chili powder, pumpkin seeds, and cumin.
6. Add in cooked quinoa oregano, and basil. Mix well. Spoon mixture into the roasted pepper. Arrange the stuffed peppers in a casserole dish.
7. Pour vegetable broth around the peppers. Cover the casserole dish with aluminium foil. Bake for 20 minutes. Serve.

45. Mixed Veggies with Oregano Vinaigrette

Prep Time: 10mins

Total Time:  10 mins

Servings:  2

Ingredients:

For salad

❖        ½ cup loosely packed radicchio, cored, stemmed, julienned, rinsed, spun-dried

❖        1 cup loosely packed Romaine lettuce, julienned, rinsed, spun-dried

❖        2 green Kalamata olives in brine, drained, pitted, roughly chopped

❖        1 leek, root trimmed, sliced into thin diagonal slivers

❖        ¼ cucumber, unpeeled, halved, deseeded, sliced into thin half-moons

❖       1 cup loosely packed boiled or roasted chicken, skinless, shredded, leftovers are fine, optional

❖        1 cup loosely packed iceberg lettuce, julienned, rinsed, spun-dried

For dressing

❖        3 Tbsp. apple cider vinegar

❖        2 Tbsp. fresh oregano leaves, minced

❖        1 Tbsp. extra virgin olive oil

❖        1 large garlic clove, peeled, grated

❖        a pinch of dried oregano or oregano powder

❖        a pinch of dried pepper flakes, optional

❖        sea salt and white pepper, to taste

Directions:

1. Pour dressing ingredients into a small bottle with a tight-fitting lid. Shake well to combine.
2. Place salad ingredients into a large bowl. Drizzle in half of the dressing. Toss well to combine.
3. Spoon an equal portion of salad into plates; drizzle equal portion of remaining dressings on top. Serve.

46. All Seafood Stock

Prep: 15 mins

Cook: 1 hr 20 mins

Total: 1 hr 35 mins

Ingredients:

❖        2 pounds fresh lobster, shrimp peelings

❖        8 cups of water

❖        1 carrot, chopped

❖        1 Tbsp. dried chili flakes

❖        2 pounds frozen fish heads and frames

❖        2 large onions, halved

❖        1 large celery rib, halved

❖        1 garlic head, halved

❖        2 Tbsp. olive oil

❖        1 Tbsp. apple cider vinegar  

❖        ¼ tsp. white pepper

Directions:

1. Preheat the oven to 220°C or 425°F. Line a deep roasting pan with aluminum foil.
2. Place fish heads and frames into a roasting dish, along with garlic, and shallots. Drizzle oil on top.
3. Place roasting pan into the middle rack of the oven. Roast fish for 25 minutes. Remove pan from oven. Transfer contents into a slow cooker, along with remaining ingredients. Secure lid. Cook broth for 8 hours.
4. Strain out and discard solids. Ladle portions into bowls. Serve with bread and salad of choice.

47. Seared Herbed Salmon Steak

Prep Time:  10 mins

Cook Time: 5 mins

Total Time: 15 mins

Servings: 4

Ingredients:

❖        1 lb salmon steak, rinsed 1/8 tsp cayenne pepper

❖        1 tsp chili powder

❖        ½ tsp cumin

❖        2 garlic cloves, minced

❖        1 tablespoon olive oil

❖        ¾ tsp salt

❖        1 tsp freshly ground black pepper

Directions:

1. Preheat the oven to 350 degrees F.
2. In a bowl, combine cayenne pepper, chili powder, cumin, salt, and black pepper. Set aside.
3. Drizzle in olive oil onto the salmon steak. Rub on both sides. Rub garlic and the prepared spice mixture. Let sit for 10 minutes.
4. After allowing the flavors to meld, prepare an ovenproof skillet. Heat the olive oil. Once hot, sear salmon for 4 minutes on both sides.
5. Transfer skillet inside the oven. Bake for 10 minutes. Serve.

48. Steamed Meatballs on Bed of Rice

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Servings: 3

Ingredients:

For the beans and rice

❖        1½ cups brown rice, rinsed until water runs clear, drained

❖        3 cups store-bought beef or vegetable stock, low-sodium

❖       1 can 15 oz. Adzuki beans or red kidney beans, rinsed, drained well

❖        Water, only if needed

For the meatballs

❖        1 piece large egg, whisked

❖        4 Tbsp. sesame oil, reserve some for greasing

❖        ½ cup carrots, peeled, grated, drained lightly

❖        ½ cup jicama, peeled, grated, drained well

❖        2½ pound lean ground pork

❖        1 cup frozen, peeled shrimps, thawed, drained, minced

❖        ½ cup chives, roots trimmed, minced

❖        ½ cup white onion, minced

❖        ¼ tsp. kosher salt

❖        ¼ tsp. black pepper

❖        1/16 tsp. fresh ginger, peeled, grated

For dipping sauce

❖        1 piece fresh bird’s eye chili, stemmed, deseeded, minced

❖        2 Tbsp. lemon juice, freshly squeezed

❖        1 Tbsp. dark soy sauce

❖        ¼ cup vegan-safe light soy sauce or tamari

Directions:

1. To prepare dipping sauce: combine ingredients in a small airtight, non-reactive container. Seal lid. Shake contents of the container to mix. Set aside at room temperature until needed. This should be consumed within the week.
2. To prepare meatballs: combine ingredients in a bowl. Let meat rest for at least ten minutes before shaping.
3. Take a heaping tablespoon of meatball mix. With clean hands, roll these into a ball. Place each piece on a parchment paper-lined baking sheet. Repeat step until all meatball mix is rolled.
4. Reserve 12 pieces for immediate cooking.
5. Pack the rest in a food-grade container generously lined with saran wrap. Place strips of parchment paper in between lines and layers so these can be stacked up.
6. To prepare rice: pour ingredients into the rice cooker. The stock should reach the 3-cup line. If not, pour just enough water to reach the mark.
7. Using a pastry brush, lightly grease steaming tray with oil.
8. Place 12 pieces of meatballs into the steaming tray, spaced slightly apart, so these don’t stick to each other. Secure rice cooker lid.
9. Press down on cooking button/function. Wait for the machine to automatically shift to Warm mode. Turn off the machine when ready to serve.
10. To serve: remove the steaming tray from the rice cooker. Using two spoons, carefully extract meatballs and place into individual plates.
11. Spoon equal portions of beans and rice on the side.
12. Serve with a small amount of dipping sauce on the side.

Chapter 9 - Anti-Inflammatory: Dinner Recipes

49. Hot Dumpling Soup

Prep Time: 1 hour

Cook Time: 15 mins

Total Time: 1 hour, 15 mins

Servings: 4

Ingredients:

❖        1 pound beef bones, beef leg, oxtail

❖        1 pound pork bones, pork leg, cleaned well

❖        cabbage leaves

❖        6 cups of water

❖        1 parsnip, roughly chopped

❖        ½ pound chicken bones and trimmings

❖        3 leeks, minced

❖        1 tablespoon fish sauce

❖        1 carrot, roughly chopped

❖        1 fresh ginger, crushed

❖        1 thyme sprigs

❖        1 garlic clove

❖        1 white onion, quartered

❖        Pinch of sea salt

❖        Pinch of white pepper to taste

For the Filling

❖        1 pound ground pork

❖        ¼ teaspoon garlic, grated

❖        ¼ teaspoon ginger, grated

❖        ¼ teaspoon palm sugar, crumbled

❖        ¼ pound fresh shrimps, minced

❖        ¼ cup fresh chives, minced

❖        1 tablespoon rice wine vinegar

❖        1 tablespoon light soy sauce

❖        Pinch of sea salt

❖        Pinch of white pepper

For the Bread

❖        2 cups all-purpose flour

❖        ¾ cub oiled water

❖        ¼ cup of chilled water

❖        1 tablespoon sesame oil

Directions:

1. Place soup ingredients in a large stockpot set over high heat; boil. Turn down heat to lowest setting; simmer for 4 hours. Cool completely to room temperature before straining out and discarding solids. Taste; adjust seasoning if needed.
2. Place soup in a freezer-safe container; freeze soup solid. Skim off solidified fat. Just before rolling, slice frozen, jellied soup into 6 equal-sized cubes.
3. Mix filling ingredients in a bowl; chill until ready to use. 
4. Mix bread ingredients in a bowl using a wooden spoon until the dough comes together. Turn out on lightly floured surface; knead until the dough becomes elastic and no longer sticks to your hands, adding more flour as you go. Lightly grease the same mixing bowl with oil.
5. Place dough in and rest for 30 minutes, covered with a sheet of saran wrap. Divide dough into 6 equal pieces; roll into balls, tucking edges underneath to make these look seamless.
6. Half-fill steaming pot with water; set over high heat. Boil, covered; place cabbage leaves on the bottom of bamboo steaming baskets. Set aside.
7. Using a lightly floured rolling pin, flatten the dough until it is wide enough to almost fill the steaming basket. The dough should be thick in the middle, (which serves as the base of dumpling) and very thin at the edges, (which will be twisted on top.)
8. Place 1 heaping tablespoon of filling in the middle of bread, and a cube of frozen soup on top. Gather edges of bread as best as you can, pinching and sealing. Twist top slightly. Carefully place dumplings on top of cabbages in the steaming baskets; steam for 10 minutes. Remove from heat. Place entire steaming basket on a plate, with a thick-stemmed drinking straw to serve. Gently insert straw at the top of dumpling to release some heat. Cool further before consuming.

50. Artichoke Hearts Crisps

Prep Time: 10 mins

Cook Time: 30 mins

Total: 40 mins

Servings: 20

Ingredients:

❖      ½ lemon, sliced into wedges

❖      coconut oil

❖      1 lb fresh artichoke hearts, quartered

❖      Pinch of sea salt

❖      Pinch of white pepper

❖      1 cup almond flour

❖      2  eggs, whisked

❖      1 cup almond meal

Directions:

1. In a nonstick skillet set over medium heat, pour oil. Swirl pan to coat.
2. Lightly grease artichokes with salt and pepper. Dredge in almond flour, eggs, and then almond meal.
3. Slide breaded veggies into oil for 1 minute or until crisp and golden. Drain on paper towels. Serve with a wedge of lime.

51. Maple Turkey

Prep Time: 18 mins

Cook Time: 12 mins

Total Time: 30 mins

Servings: 4

Ingredients:

❖        2 turkey breasts

❖        2 tablespoons maple syrup

❖        Pinch of salt

❖        Pinch of pepper

Directions:

1. Season turkey breast with maple syrup, salt, and pepper.
2. Place the turkey on a greased baking sheet.
3. Bake for at least twenty minutes at 350 degrees Fahrenheit.
4. Serve with salad greens.

52. Crab Avocado Cilantro Salad

Prep Time: 15 minutes

Total Time:15 minutes

Servings: 4

Ingredients:

❖        1 avocado, cubed

❖        1 pound crab meat

❖        2 tablespoons mayonnaise

❖        1 tablespoon lime, freshly squeezed

❖        Pinch of cayenne pepper

❖        ¼ cup fresh cilantro, chopped

❖        Pinch of salt

❖        Pinch of pepper

Directions:

1. In a bowl, mix mayonnaise, cayenne pepper, cilantro, and lime juice.
2. Season crab meat with salt and pepper. Dredge in the mayonnaise mixture.
3. Add the avocado slices. Mix well. Serve.

53. Chicken Barbeque Bake

Prep Time: 10 mins

Total Time: 2 hours 5 mins

Servings: 8

Ingredients:

❖        2 chicken breasts

❖        4 plum tomatoes, diced

❖        ¼ cup barbecue sauce, low-sodium, gluten-free

❖        Pinch of salt

❖        Pinch of pepper

❖        ½ cup green onion, chopped

❖        ½ cup cheddar cheese, grated

Directions:

1. Preheat the oven to 165 degrees F.
2. Season chicken breast with salt and pepper. Place chicken in a baking dish.
3. Drizzle in barbecue sauce. Top with onion, tomatoes, and cheese.
4. Place inside the oven and bake for 30 minutes. Serve.

54. Mango Bell Pepper Salsa

Prep Time: 15 mins

Total Time: 15 mins

Servings: 3

Ingredients:

❖        1 mango, chunked

❖        2 pears, cored, chunked

❖        1/4 cup yellow bell pepper, finely chopped

❖        1/4 cup red bell pepper, finely chopped

❖        ¼ cup red onion, finely chopped

❖        2 tsp. olive oil

❖        3 tbsp. fresh cilantro, chopped

❖        1 jalapeño pepper, finely chopped

❖        Pinch of salt

❖        1 tbsp. lime juice

Directions:

1. Mix mango, red onion, pears, yellow bell pepper, red bell pepper, olive oil, cilantro, jalapeño pepper, salt, and lime juice in a bowl. Mix well until all ingredients are well combined. Wrap bowl.
2. Pace inside the refrigerator. Serve asneeded. 

55. Buttered Cauliflower Mash

Prep Time: 15 Mins

Cook Time: 15 Mins

Total Time: 30 mins

Servings: 6

Ingredients:

❖        1 cup cauliflower florets

❖        ¼ cup sour cream

❖        2 tbsp. salted butter

❖        Pinch of pepper

Directions:

1. Steam cauliflower florets for 5 minutes or until soft. 
2. Process steamed florets in a food processor.
3. Add in butter and sour cream. Process again until all ingredients are well combined. Serve.

56. Salmon and Pickle Salad

Prep: 40 mins

Total Time: 40 mins

Serves 4 - 6

Ingredients:

❖        1 can salmon, drained

❖        1/3 cup of pickle relish

❖        ¼ cup mayonnaise

❖        1 cup onion, minced

❖        1 celery, minced

❖        Fresh herbs of choice

Directions:

1. In a salad bowl, put together salmon, mayonnaise, onion, pickle relish, celery, and fresh herbs of choice.
2. Mix all the ingredients until well combined. Serve.

57. Garlic Lean Pork

Prep Time: 25 Mins

Cook Time: 9 Mins

Total Time: 24 mins

Servings: 4

Ingredients:

❖        3 tablespoons of soy sauce

❖        Pinch of pepper

❖        Pinch of salt

❖        Olive oil

❖        2 slices of a lean pork chop

❖        Cumin

❖        5 cloves of minced garlic

Directions:

1. In a zip lock bag, combine
2. Place the soy sauce, pepper, salt, pork chops, cumin, and garlic in a zip bag and refrigerate overnight.
3. The next day, heat the oil in a pan and cook the pork chops for three to seven minutes per side or until well done.
4. Serve with fresh fruits.

58. OLIVES and Eggs Rollups

Prep Time: 10 mins

Total Time: 5 mins

Servings: 4

Ingredients:

❖        1 egg

❖        5 kalamata olives, pitted

❖        ½ cup sun-dried tomatoes in oil

❖        1/8 tsp. salt

❖        1/8 tsp. pepper

❖        2 tbsp. olive oil, divided

❖        1/8 tsp. parsley flakes

❖        1/8 tsp. red chili flakes

Directions:

1. In a bowl, mix egg, salt, pepper, and olive oil. Whisk the mixture until foamy.
2. Heat a skillet. Pour olive oil. Pour the egg mixture, making sure to spread evenly in the pan forming a thin layer.
3. Cook egg for 3 minutes on both sides. Remove and transfer to a plate.
4. Meanwhile, in a food processor, put together tomatoes, olives, parsley, and chili flakes. Process until the mixture is well blended.
5. Spread mixture on top of the frittata.
6. Roll frittata and cut into bite-sized pieces. Serve.

59. ASPARAGUS and Peppers Terrine

Prep Time: 20 mins

Cook Time: 20 mins

Total Time: 40 mins

Servings: 4

Ingredients:

❖        1 tbsp. olive oil

❖        1 red pepper, quartered

❖        2 carrots, sliced diagonally

❖        1 green pepper, quartered

❖        ¾ cup full soft cheese

❖        1 tbsp. fresh parsley, chopped

❖        4 fresh green asparagus stalks

❖        1 cup almond milk, unsweetened

❖        ¼ cup double cream

❖        4 eggs, beaten

❖        Pinch of salt

❖        Pinch of ground black pepper

❖        Salad leaves

❖        2 tomatoes, halved

❖        ½ cucumber, sliced

Directions:

1. Preheat the oven to 350 degrees F. Grease a loaf tin.
2. Put the pepper quarters on a grill rack. Cook for 4 minutes on both sides or until the skins have charred. Transfer to a plate. Cover with kitchen paper. Allow cooling.
3. Meanwhile, in a pan. Pour water. Cook carrots and asparagus for 3 minutes or until tender. Drain with kitchen paper. Peel off skins of pepper.
4. In a bowl, put together eggs, milk, soft cheese, and cream. Stir well. Season with salt and pepper.
5. Arrange vegetables on the loaf tin. Spoon cheese mixture over the veggies. Layer vegetables and cheese mixture and then layer the pepper on top.
6. Cover tin with foil. Pour in boiling water of the roasting tin.
7. Bake for 45 minutes. Remove from the roasting tin and allow cooling. Liftoff the lining paper. Slice terrine.
8. Serve with salad leaves, tomatoes, and cucumber.

60. Mushrooms and Baby Onions

Prep Time:  38 Mins

Cook Time: 5 mins

Total Time: 43 Mins

Serving: 4

Ingredients:

❖        2 carrots, peeled, diced

❖        2 baby onions, tops and roots trimmed

❖        3 tbsp. olive oil

❖        ½ cup dry white wine

❖        1 tsp. coriander seeds, lightly crushed

❖        2 bay leaves

❖        Dash of cayenne pepper

❖        1 garlic clove, crushed

❖        3 tomatoes, quartered

❖        Pinch of salt

❖        Pinch of pepper

❖        3 tbsp. fresh parsley, chopped, for garnish

Directions:

1. Heat the olive oil in a pan. Add onions and carrots. Cool for 15 minutes or until the vegetables have turned light brown.
2. Pour white wine. Garlic, coriander seeds, mushrooms, bay leaves, and tomatoes. Cook for 20 minutes or until the vegetables are tender and the sauce thickens.
3. Transfer to a plate. Allow cooling. You may also choose to chill before serving. Drizzle in olive oil. Sprinkle parsley. Serve.

61. Artichoke Soup

Prep time: 25 mins

Cook time: 1 hour, 20 mins

Servings:  8

Ingredients:

❖        2 tbsp. olive oil

❖        1 garlic clove, chopped

❖        1 onion, chopped

❖        1 celery stick, chopped

❖        4 cups vegetable stock

❖        1 ½ lb. artichokes, chopped

❖        2 cups almond milk

❖        Pinch of salt, add more if needed

❖        Pinch of pepper, add more if needed

Directions:

1. Heat the olive oil in a large saucepan. Sauté garlic, onion, and celery. Stir occasionally for 5 minutes.
2. Pour vegetable stock. Season mixture with salt and pepper. Bring mixture to a boil.
3. Reduce heat. Allow to simmer for 20 minutes or until the artichokes are tender. Let the soup cool before transferring in a blender.
4. Once cooled, process until smooth and creamy.
5. Return soup in the saucepan. Pour milk. Let it simmer for 2 minutes.
6. Ladle into bowls. Adjust taste if needed. Serve.

62. Courgettes and Peppers with Cashew Nuts

Prep time: 5 mins

Cook time: 35 mins

Total time:40 mins

Servings: 4

Ingredients:

❖        2 carrots, cut into matchsticks

❖        1 red pepper, cut into matchsticks

❖        1 green pepper, cut into matchsticks

❖        2 courgettes, cut into matchsticks

❖        Bunch of spring onions, chopped

❖        1 tbsp. extra virgin olive oil

❖        4 curry leaves

❖        ½ tsp. white cumin seeds

❖        3 red chilies, dried

❖        10 cashew nuts

❖        1 tsp. salt

❖        2 tbsp. lemon juice

❖        Fresh mint leaves, for garnish

Directions:

1. Heat the olive oil in a pan. Stir fry curry leaves, dried chilies, and cumin seeds for 2 minutes.
2. Add in cashew nuts, carrots, and courgettes. Cook for 4 minutes or until the vegetables are tender.
3. Transfer to a serving dish. Discard dried chilies. Serve.

63. Salmon with Broccoli and Sweet Potato

Prep Time: 5mins

Cook Time: 20 mins

Total Time: 25 mins

Servings: 4

Ingredients:

❖        4 salmon fillets

❖        3 red sweet potatoes

❖        1 pound Chinese broccoli

❖        1 tsp. Chinese mustard

❖        Pinch of salt

❖        1 cup balsamic vinegar

❖        2 teaspoons yellow mustard seeds

❖        2 tablespoons vegetable oil, divided

❖        1 ½ tsp gluten-free soy sauce

Directions:

1. Preheat the oven to 400 degrees o F.
2. Prepare sweet potato by wrapping them individually in a foil.
3. In a baking pan, lay the wrapped sweet potatoes and roast for 1 hour. Allow cooling before peeling them.
4. Run peeled sweet potatoes in a blender until smooth. Transfer into a heating bowl.
5. Add mustard. Season with salt. Put inside the refrigerator for 1 hour.
6. Meanwhile, in a saucepan, pour vinegar. Let it boil until reduced. Tip in soy sauce. Remove from heat.
7. In a pot, pour water and salt. Boil the broccoli for 3 minutes or until tender but crisp.
8. In a spice mill, process the mustard seeds until it is coarsely ground.
9. Get the fish and season it with salt and pepper. Season it with mustard seeds.
10. In a skillet, heat the oil. Cook the fish, mustard side down. Do so until it is brown but tender in the centre. Get the pureed sweet potatoes and reheat it.
11. In another skillet, heat the oil. Sauté broccoli. Season with salt and pepper.
12. To serve, place the broccoli, puree, and the fish side by side. Drizzle with balsamic vinegar.

64. Turkey Salad

Prep Time: 5 mins

Total Time: 5 mins

Servings: 2

Ingredients:

❖        1 ½ pound of sliced turkey breast

❖        ¾ cups of red grapes

❖        4 stalks of celery

❖        1/3 cup of pistachio nuts

❖        Salt

❖        Pepper

❖        1/3 cup of light mayonnaise

Directions:

1. In a bowl, put together turkey, celery, grapes, pistachios, and mayonnaise. Season with salt and pepper.
2. Chill in the refrigerator for 30 minutes. Serve.

65. Zucchini Endive Soup

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Servings : 4

Ingredients:

❖        1 tsp olive oil

❖        1 cup zucchini, shredded

❖        1 cup curly endive, chopped

❖        ½ cup chopped onion

❖        ½ cup of water

❖        1 cup vegetable broth

❖        2 tablespoons fresh dill, chopped

❖        ½ tsp honey

❖        ½ tablespoon green onion, chopped

Directions:

1. Place a saucepan over medium heat. Add oil. Swirl to coat.
2. Stir in onion and sauté for 3 minutes or until tender. Pour water and broth. Bring to a boil.
3. Stir zucchini and dill. Boil again. Reduce to a simmer for 3 minutes.
4. Pour lemon juice, honey, endive, salt, and pepper. Simmer for 3 minutes, uncovered. Scatter green onions. Serve.

66. Unsalted Vegetable Broth

Prep Time: 10 mins

Cook Time: 30 mins

Total Time: 40 mins

Servings: 16

Ingredients:

❖        12 cups water

❖        1 cup squash, cubed

❖        Broccoli and cauliflower stems

❖        2 pieces celery ribs, chopped

❖        2 pieces large garlic cloves, crushed

❖        1 piece large carrot, roughly chopped

❖        1 piece large white onion, peeled, quartered

❖        2 Tbsp. fresh red peppercorns

❖        Corn cob

❖        Leftover frozen vegetables, store-bought

❖        Leftover seeds, unseasoned

❖        Mushroom trimmings

❖        Peels from carrots, potatoes, daikon, turnip, parsnips, radish, etc.

❖        Wilted herbs

Directions:

1. Pour ingredients in the large Dutch oven set over a high flame. Stir gently. Secure lid.
2. Cook broth for 20 minutes or until most of the vegetables is soft.
3. Strain out and discard solids.
4. Ladle portions into bowls. Serve with bread and salad of choice.

67. Spiced Mussel Broth

Prep Time: 15mins

Cook Time: 15 mins

Total Time: 30 mins

Servings: 4

Ingredients:

❖        4 ½ lb. black mussels, cleaned

❖        7 spring onions, sliced thinly

❖        3 fresh red chilies, halved

❖        9 kaffir lime leaves, crushed

❖        3 garlic cloves, crushed

❖        4 ½ cups chicken broth

❖        3 Tbsp. sliced ginger

❖        3 Tbsp. coriander leaves, chopped

❖        1 ½ Tbsp. cooking oil

Directions:

1. Place a wok over medium flame and add the oil. Sauté the spring onion and garlic until tender.
2. Add the lemongrass, chili, lime leaves, galangal, 4 ½ cups of water, and broth.
3. Stir in the mussels, cover, and boil for 8 minutes or until the mussels open. Remove unopened mussels.
4. Add half the coriander and stir. Divide the broth and mussels into individual bowls. Top with the reserved coriander.

68. Hot Kiwi, Mango, Berries Salad

Prep Time: 45 mins

Total Time: 45 mins

Servings:  4

Ingredients:

❖        1 kiwi fruit, quartered

❖        1 ripe mango, cubed

❖        1 strawberry, quartered

❖        ½ cup fresh blueberries

For the Dressing

❖        1 tablespoon lime juice, freshly squeezed

❖        ⅛ teaspoon maple syrup

❖        ⅛ teaspoon chili powder

Directions:

1. Place dressing ingredients into a small bottle with a tight-fitting lid. Seal and shake the bottle until salt dissolves.
2. Place salad ingredients into a bowl; drizzle in dressing. Toss to combine.
3. Place equal portions into bowls. Serve immediately.

69. All Mushroom Soup

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Servings: 4

Ingredients:

❖        2½ cups vegetable stock, unsalted

❖        2 Tbsp. olive oil

❖        1 garlic clove, minced

❖        1 onion, minced

❖        1 poblano chili, diced

❖        1 jalapeño pepper, diced

❖        1 red bell pepper, diced

❖        1 winter squash, cubed

❖        1 zucchini, cubed

❖        1 can straw mushrooms, halved

❖        1 can whole button mushrooms, halved

❖        ½ tsp. coriander powder

Directions:

1. Pour olive oil into a Dutch oven set over medium heat.
2. Add in and stir fry garlic and onions until limp and aromatic.
3. Stir in Anaheim, jalapeño, and red bell peppers. Cook these for 15 minutes, stirring often.
4. Pour in unsalted vegetable stock along with acorn and yellow squash. Season with coriander, salt, and pepper. Bring stock to a rolling boil. Secure lid. Turn down heat to the lowest setting. Let the soup simmer for 10 to 15 minutes or until squashes are fork-tender.
5. Stir in remaining ingredients. Turn off heat when zucchini is crisp-tender. This would take another 5 to 10 minutes. Taste. Adjust seasoning if needed.
6. Ladle the desired amount into a bowl. Cool slightly before serving. 

70. Tuna Salad Wrapped in Lettuce

Ingredients:

❖        6 leaves Romaine lettuce

❖        1 onion, sliced thinly

For the filling

❖        1 can tuna chunks in water, drained

❖        1 Tbsp. English mustard

❖        1 Tbsp. tuna brine

❖        1 Tbsp. Greek yoghurt

❖        Dash of Spanish paprika

❖        Dash of curry powder

❖        1 green chili, minced

Directions:

1. For the onion pickle, using your fingers, mash onion slices and salt in a small bowl. Set aside for 15 minutes, uncovered.
2. After 15 minutes, rinse onions under running water. Drain well using a strainer. Set aside until ready to use.
3. For the tuna filling, combine all ingredients in a large bowl. Taste. Adjust seasoning, if needed. Chill well before using.
4. To assemble, spread a generous teaspoon of filling along the inner spine of each lettuce leaf. Serve immediately.

71. Fish Egg Rolls

Prep Time: 12 mins

Cook Time: 6 mins

Total Time: 18 mins

Servings: 4

Ingredients:

❖        8 pieces spring roll wrappers, large

❖        oil, for deep frying

❖        water, for sealing

Filling

❖        8 pieces asparagus

❖        2 tablespoons fresh chives, minced

❖        2 tablespoons fresh cilantro, minced

❖        ½ tablespoons light soy sauce

❖        1 can slice bamboo shoots, drained

❖        ½ pound halibut fillets

❖        Dash of white pepper

Dipping sauce

❖        4 tablespoons packed palm sugar, crumbled

❖        2 tablespoons fish sauce

❖        2 tablespoons tomato catsup

❖        ½ teaspoon white pepper

❖        ⅛ cup of rice wine vinegar

❖        Pinch of sea salt to taste

Directions:

1. Combine dipping sauce ingredients in a bowl. Stir until sugar dissolves. Taste; adjust seasoning if needed.
2. Season halibut fillets with soy sauce and white pepper. Place a fillet on 1 corner of spring roll wrapper. Add equal portions of asparagus, bamboo shoots, chives, and cilantro on top. Roll tightly, folding in edges, and sealing with water. Set aside. Repeat step for remaining ingredients.
3. Half-fill deep fryer with oil set at medium heat; wait for the oil to become slightly smoky before sliding in spring rolls. Cook only until spring rolls turn golden brown, 5 to 7 minutes. Transfer cooked spring rolls to a plate lined with paper towels. Place 2 spring rolls on a plate; serve with dipping sauce on the side.

72. Veggie Rolls

Prep Time25 mins

Total Time25 mins

Servings: 4

Ingredients:

❖        8 pieces spring roll wrappers

❖        oil, for deep frying

❖        water, for sealing

Filling

❖        1 tablespoon coconut oil

❖        1 tablespoon chicken concentrate

❖        1 garlic clove, minced

❖        1 shallot, julienned

❖        1 cup bean sprouts

❖        ¼  cup carrots, julienned

❖        ¼  cup potato, julienned

❖        ¼ cup squash, julienned

❖        ¼  cup sweet potato, julienned

❖        ¼ cup cooked chicken, shredded

❖        ½ cup of water

❖        Pinch of sea salt

❖        Pinch of black pepper

Dipping sauce

❖        4 tablespoons palm sugar, crumbled

❖        4 tablespoons fish sauce

❖        4 tablespoons of rice wine vinegar

❖        1 tablespoon grated garlic

❖        1 tablespoon grated ginger

❖        1 piece banana chili, minced

❖        1 piece bird’s eye chili, minced

❖        Pinch of black pepper

Directions:

1. Combine dipping sauce ingredients in a bowl. Stir until sugar dissolves. Taste; adjust seasoning if needed. Set aside.
2. To make spring rolls: pour coconut oil into large wok set over medium heat. Sauté garlic and shallot until limp and transparent; except for bean sprouts, add in remaining filling ingredients. Cook until root crops are fork-tender. Toss in bean sprouts; stir. Turn off the heat immediately. Allow filling to cool completely to room temperature before rolling. 
3. Add equal portions of vegetable filling into spring roll paper; roll tightly, tucking in the edges and sealing with water. Set aside. Repeat step for remaining filling/wrapper.
4. Half-fill deep fryer with cooking oil set at medium heat; wait for the oil to become slightly smoky before sliding in spring rolls. Cook only until spring rolls turn golden brown, about 7 minutes. Transfer cooked pieces on a plate lined with paper towels. Place 2 spring rolls on a plate; serve with dipping sauce on the side.

73. Cabbage and Fish Egg Rolls

Prep Time: 25 mins 

Cook Time: 15 mins

Total Time: 40 mins

Servings: 4

Ingredients:

Filling

❖        1 tablespoon sesame oil

❖        1 tablespoon light soy sauce

❖        ½ tablespoon oyster sauce

❖        1 cup cabbage, julienned

❖        ¼ cupcarrot, minced

❖        ¼ cup shallot, minced

❖        ¼ cup of water

❖        ¼ teaspoons ginger, grated

❖        ½ pound white fish fillets, diced

❖        8 pieces spring roll wrappers

❖        oil, for deep frying

❖        water, for sealing

Dipping sauce

❖        2 drops sesame oil

❖        ¼ cup mayonnaise

❖        ¼ tablespoon lemon juice, freshly squeezed

❖        ¼ tablespoon light soy sauce

❖        ¼ tablespoon sesame seeds, toasted

❖        ¼ teaspoon garlic, grated

❖        Pinch of sea salt

❖        Pinch of black pepper

Directions:

1. Mix dipping sauce ingredients in a bowl until salt dissolves. Taste; adjust seasoning if needed.
2. To make the filling: pour sesame oil into non-stick wok set over medium heat. Sauté ginger and shallot until limp and aromatic; add in carrots, soy sauce and water. Stir-fry until carrots are fork-tender.
3. Add remaining ingredients into wok. Cook only until fish turns transparent. Turn off heat; cool before rolling. Add equal portions of filling into spring roll paper; roll tightly, tucking in the edges and sealing with water. Set aside. Repeat step for remaining filling.
4. Half-fill deep fryer with cooking oil set at medium heat; wait for the oil to become slightly smoky before sliding in spring rolls. Cook only until spring rolls turn golden brown, about 5 minutes. Transfer cooked spring rolls to a plate lined with paper towels. Place 2 spring rolls on a plate; serve with dipping sauce on the side.

74. Pork Fillet Noodles

Prep Time: 5 mins

Cook Time: 15 mins

Total Time: 20 mins

Serves 4

Ingredients :

❖        8 oz egg noodles

❖        8 oz cooked pork fillet

❖        2 tablespoons light soy sauce

❖        2 spring onions, shredded

❖        5 tablespoons vegetable oil

❖        ½ teaspoon salt

❖        ½ teaspoon sugar

Directions:

1. Cook the noodles in boiling water. Strain well.
2. Slice meat into thin slices. Top and tail the beans.
3. Heat the oil in a wok. Add noodle and soy sauce. Stir-fry for 3 minutes. Remove and transfer to a serving dish.
4. Heat the remaining oil. Tip in salt, sugar, and soy sauce. Stir well. Pour a little stock.
5. Pour seafood mixture on top of the noodles. Drizzle sesame oil. Garnish with spring onions.

75. Chicken Noodle Soup

Prep Time 15 mins

Cook Time 15 mins

Total Time 30 mins

Servings: 6

Ingredients:

❖        8 oz cooked chicken breasts

❖        8 oz egg noodles

❖        5 tablespoons vegetable oil

❖        2 tablespoons light soy sauce

❖        ½ teaspoon salt

❖        ½ teaspoon sugar

❖        2 spring onions, shredded

Directions:

1. Cook the noodles in boiling water. Strain well.
2. Slice meat into thin slices. Top and tail the beans.
3. Heat the oil in a wok. Add noodle and soy sauce. Stir-fry for 3 minutes. Remove and transfer to a serving dish.
4. Heat the remaining oil. Tip in salt, sugar, and soy sauce. Stir well. Pour a little stock.
5. Pour seafood mixture on top of the noodles. Drizzle sesame oil. Garnish with spring onions.

76. Zucchini, Kale, and Shrimp Noodles

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Servings: 2

Ingredients:

❖        3 tablespoons olive oil

❖        ¾ tablespoon five-spice powder

❖        1 pound fresh shrimps, deveined

❖        ½  pound fresh kale leaves, shredded

❖        Pinch of sea salt

❖        Pinch of black pepper

Salad

❖        3 tablespoons sesame oil

❖        1 thumb-sized ginger, julienned

❖        1 carrot, julienned

❖        1 white onion, julienned

❖        1 zucchini, processed into long spaghetti noodle

❖        1 lime, sliced into wedges

❖        ¼ cup rice wine vinegar

Directions:

1. Pour 2 tablespoons of olive oil into wok set over high heat. Sauté shrimps with salt, five-spice powder and pepper; cook until shrimps turn coral. Transfer cooked pieces into a salad bowl.
2. Pour remaining olive oil into the same wok; add in kale leaves and a small pinch of salt. Cook until leaves wilt. Place kale leaves on top of shrimps; cool before adding in remaining ingredients.
3. Place remaining ingredients into a salad bowl. Toss well to combine; spoon equal portions into plates. Taste; adjust seasoning if needed. Serve.

77. Rice and Prawn Noodles

Prep Time: 15 mins

Cook Time: 10 mins

Total Time: 25 mins

Servings: 4

Ingredients:

❖        2 cups rice vermicelli

❖        4 oz cooked chicken

❖        2 oz frozen prawns, thawed

❖        4 tablespoons vegetable oil

❖        1 onion, shredded

❖        1 teaspoon salt

❖        1 tablespoon curry powder

❖        2 tablespoons light soy sauce

❖        2 green or red chili peppers

❖        2 spring onions, shredded

Directions:

1. Soak rice vermicelli in boiling water for 10 minutes. Rinse in cold water.
2. Slice pork meat thinly. Dry prawns in paper towel.
3. Heat oil in a wok. Stir fry onion for 2 minutes.
4. Add noodles, meat, and prawns. Stir for 3 minutes.
5. Tip in curry powder, soy sauce, chili peppers, and spring onions. Stir fry for 1 minute. Serve.

78. Rice Beef, and Prawns Noodles

Prep Time: 5 mins

Cook Time: 15 mins

Total Time: 20 mins

Servings: 4

Ingredients:

❖        2 cups rice vermicelli

❖        4 oz cooked beef

❖        2 oz frozen prawns, thawed

❖        4 tablespoons vegetable oil

❖        1 onion, shredded

❖        2 cups bean sprouts

❖        1 teaspoon salt

❖        1 tablespoon curry powder

❖        2 tablespoons light soy sauce

❖        2 green or red chili peppers

❖        2 spring onions, shredded

Directions:

1. Soak rice vermicelli in boiling water for 10 minutes. Rinse in cold water.
2. Slice beef meat thinly. Dry prawns in paper towel.
3. Heat oil in a wok. Stir fry onion for 2 minutes.
4. Add noodles, beef, and prawns. Stir for 3 minutes.
5. Tip in curry powder, soy sauce, chili peppers, and spring onions. Stir fry for 1 minute. Serve.

79. Rice and Chicken Noodles

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Servings: 2

Ingredients:

❖        2 cups rice vermicelli

❖        4 oz cooked chicken

❖        2 oz frozen prawns, thawed

❖        4 tablespoons vegetable oil

❖        1 onion, shredded

❖        2 cups bean sprouts

❖        1 teaspoon salt

❖        1 tablespoon curry powder

❖        2 tablespoons light soy sauce

❖        2 green or red chili peppers

❖        2 spring onions, shredded

Directions:

1. Soak rice vermicelli in boiling water for 10 minutes. Rinse in cold water.
2. Slice chicken meat thinly. Dry prawns in paper towel.
3. Heat oil in a wok. Stir fry onion and beans for 2 minutes.
4. Add noodles, chicken, and prawns. Stir for 3 minutes.
5. Tip in curry powder, soy sauce, chili peppers, and spring onions. Stir fry for 1 minute. Serve.

80. Egg and Mushrooms Bake

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Servings: 4

Ingredients:

❖        2 cups wild mushrooms, finely chopped

❖        3 tbsp. butter

❖        2 onions, finely chopped

❖        1 garlic clove, finely chopped

❖        2 tbsp. crème Fraiche

❖        1 tbsp. lemon juice

❖        1 tsp. fresh tarragon, chopped

❖        2 tbsp. fresh chives snipped, reserve some for garnish

❖        5 eggs

❖        Pinch of salt

❖        Pinch of pepper

Directions:

1. Preheat the oven to 375 degrees F.
2. Meanwhile, heat the butter in a pan. Cook the onions and garlic for 3 minutes or until browned and softened.
3. Add in mushrooms. Stir frequently until the mushrooms lose its moisture, and the colour is starting to turn into brown.
4. Tip in tarragon and lemon juice. Put half tablespoon of the crème Fraiche and chives. Season with salt and pepper.
5. Distribute mushroom mixture into ramekins. Sprinkle chives.
6. Break an egg into each ramekin. Place inside the oven and bake for 15 minutes or until the eggs are set.
7. Garnish with chives. Serve.

81. Spinach, Artichoke, and Pumpkin Seeds Casserole

Prep Time: 5 mins

Cook Time: 35 mins

Total Time: 40 mins

Servings: 6

Ingredients:

❖        2 tbsp. olive oil

❖        ½ cup fresh spinach leaves

❖        3 turnips, sliced

❖        3 leeks, sliced

❖        1 red bell pepper, sliced

❖        ½ cup artichoke hearts

❖        4 tbsp. pumpkin seeds

❖        Pinch of salt

❖        Pinch of ground black pepper

Directions:

1. Preheat the oven to 350 degrees F. Pour olive oil unto the casserole.
2. Place leeks, turnips, spinach, artichoke hearts, and red bell pepper in the saucepan.
3. Cover the casserole. Place inside the microwave oven. Bake for 30 minutes or until the turnips have softened.
4. Sprinkle pumpkin seeds. Season with salt and pepper. Serve.

82. Chicken Salad with Cabbage and Lettuce

Prep time: 30 mins

Cook time: 30 mins

Total time: 1 hour

Servings: 4

Ingredients:

For the Vinaigrette

❖        1 garlic clove, grated

❖        1 teaspoon ginger, grated

❖        1 teaspoon soy sauce

❖        1 tablespoon sesame oil

❖        ¼ tablespoon palm crumble

❖        ¼ cuprice wine vinegar

For the Salad

❖        2 heads Romaine lettuce, torn to bite-sized pieces

❖        2 cups roasted chicken, diced

❖        ½ cup red cabbage, julienned

❖        ¼ cup almond slivers, toasted

❖        ¼ cup carrots, grated

❖        ¼ cup edamame, cooked

❖        1 leek, minced

❖        1 teaspoon sesame seeds, toasted, for garnish

Directions:

1. Whisk vinaigrette ingredients in a bowl until solids dissolve. Taste; adjust seasoning if needed. Set aside.
2. Place salad ingredients in a bowl; drizzle half of the vinaigrette on top. Toss well to combine. Place equal portions of salad into plates. Drizzle in remaining vinaigrette, and garnish with toasted sesame seeds. Serve.

83. Fish Stock with Ginger

Prep Time: 15 mins

Cook Time: 20 mins

Total Time: 35 mins

Servings: 4

Ingredients:

❖        8 cups of water

❖        ⅛ cup garlic, minced

❖        4 pounds of fish frames

❖        4 leeks, roughly chopped

❖        2 carrots, roughly chopped

❖        2 shallots, julienned

❖        1 thumb-sized ginger, crushed

❖        2 Tbsp. coconut oil

❖        1 Tbsp. coconut vinegar

Directions:

1. Pour olive oil, garlic, ginger, onion, and white parts of leeks into large Dutch oven set over a high flame. Sauté for 3 to 5 minutes or until onions are limp and transparent.
2. Pour in remaining ingredients. Carefully stir. 
3. Bring stock to a rolling boil. Turn down heat to the lowest flame. Secure lid.
4. Simmer stock for 25 minutes. Turn off heat.

5. Strain out and discard solids. Cool slightly.
6. Ladle portions into bowls. Serve with bread and salad of choice.

84. Cucumber, Corn, and Bell Pepper Salad

Prep Time10 mins

Cook Time: 15 mins

Total Time: 25 mins

Servings: 4

Ingredients:

❖        1 cucumber, chopped

❖        1 can whole kernel corn, drained

❖        1 green bell pepper, chopped

❖        1 red bell pepper, chopped

❖        2 tablespoons red wine vinegar

❖        1 tablespoon red pepper flakes, crushed

❖        1/2 teaspoon garlic, minced

❖        1/2 teaspoon cumin

❖        1/4 teaspoon dried cilantro

Directions:

1. Combine cucumber, corn, green bell pepper, red bell pepper, and red wine vinegar in a large salad bowl.
2. Season with crushed red pepper flakes, garlic, cumin, and cilantro.
3. Cover the bowl and place inside the fridge for 30 minutes or until ready to serve. 

85. Asian Chicken Salad

Prep time: 2 hours 15 mins

Cook time: 10 mins

Total time: 2 hours 25 mins

Servings: 4

Ingredients:

For the salad

❖        3 cups cooked chicken, shredded

❖        ¼ cup raw cashew nuts, roasted

❖        1 handful cilantro leaves, torn

❖        1 can crushed pineapple

❖        1 carrot, julienned

❖        1 avocado, cubed

❖        ½ red bell pepper, julienned

❖        ½ head purple cabbage, shredded

❖        ½ head green cabbage, shredded

❖        12 stalks chives, minced

For the dressing

❖        ½ cup peanut butter, organic

❖        3 Tbsp. boiled water

❖        2 Tbsp. rice wine vinegar

❖        2 Tbsp. stevia

❖        ¼ tsp. sesame oil

Directions:

1. For the dressing, combine all ingredients in a small mixing bowl. Whisk well.
2. For the salad, combine all ingredients into a large salad bowl. Drizzle 2 tablespoons of dressings on top. Toss salad well to combine. Divide into 4 equal portions.
3. To serve, plate one portion of salad on a plate. Drizzle more dressing, if desired. Serve immediately.

86. Mushroom Curry

Prep Time: 10 mins

Cook Time:  45 mins

Total Time: 55 mins

Servings:  4

Ingredients:

❖        2 tbsp. olive oil

❖        ½ tsp. cumin seeds

❖        ¼ tsp. black peppercorns

❖        3 green cardamom pods

❖        ¼ tsp. ground turmeric

❖        1 onion, finely chopped

❖        1 tsp. ground cumin

❖        1 tsp. ground coriander

❖        ½ tsp. garam masala

❖        1 fresh green chili, finely chopped

❖        2 garlic cloves, crushed

❖        1 fresh root ginger, grated

❖        1 can tomatoes, chopped

❖        ¼ tsp salt

❖        4 cups button mushrooms, halved

❖        Fresh coriander, chopped, for garnish

Directions:

1. In a large saucepan, heat the olive oil set over low heat. Add cardamom pods, cumin seeds, peppercorns, and turmeric. Cook for 3 minutes.
2. Stir in onions, ground coriander, cumin, and garam masala. Cook for 4 minutes.
3. Tip in the garlic, ginger, and chili. Continue stirring and cook for 3 minutes. This will prevent the spices from sticking to the pan.
4. Pour tomatoes. Season with salt and pepper. Let the mixture simmer for 5 minutes.
5. Tip in mushrooms. Cover the pan and allow simmering for up to 10 minutes. Discard cardamom pods. Garnish with coriander. Serve.

87. Baked Stuffed Meatballs

Prep Time: 20 min

Cook Time: 45 min

Total Time: 1 hr 5 mins

Servings: 4

Ingredients:

❖        sourdough rolls, about 3-inches long, sliced lengthwise, warmed through

❖        parsley leaves, chopped

❖        Mozzarella cheese

Marinara Sauce

❖        ½ Tbsp. olive oil

❖        1 white onion, minced

❖        2 garlic cloves, minced

❖        1 can tomato puree

❖        ¼ Tbsp. dried red pepper, crushed

❖        ⅛ tsp. white pepper

❖        ¼ cup water

❖        ¼ Tbsp. dried basil

Meatballs

❖        1½ pounds lean ground beef

❖        ¼ cup old-fashioned oats

❖        Pinch of salt

❖        Pinch of pepper

❖        2 egg, whisked until frothy

Directions:

1. Preheat the oven to 400°F. Line a roasting pan with aluminium foil. 
2. For the marinara sauce, pour olive oil into a large saucepan. Sauté onion and garlic for 3 minutes or until limp and transparent.
3. Add in tomato puree, dried red pepper, brown sugar, white pepper, water, and dried basil. Bring to a soft boil.
4. Reduce the heat and allow to simmer for 15 minutes with the lid on.
5. For the meatballs, put together lean ground beef, old-fashioned oats, salt, pepper, and eggs in a large bowl. Mix. Cover with saran wrap. Set aside for 10 minutes. Stir again.
6. Divide mixture into equal portions. Roll into small balls. Place balls into the roasting pan. Pour marinara sauce all over.
7. Place roasting pan in the middle rack of the oven. Cook for 10 minutes.
8. Reduce the heat to 300°F. Cook for another 25 minutes. Remove from the oven. Let sit for a few minutes.
9. To serve, stuff 3 meatballs in sourdough rolls. Drizzle in marinara sauce on top. Scatter parsley and mozzarella cheese.

88. Melon and Watermelon Salad

Prep Time:2 mins

Total Time: 2 mins

Servings:  4

Ingredients:

❖        12 scoops yellow-fleshed watermelon, preferably seedless

❖        12 scoops red-fleshed watermelon, preferably seedless

❖        12 scoops sugar melon

❖        6 scoops cantaloupe

❖        6 scoops honeydew melon

Directions:

1. Combine fruits in a freezer safe container.
2. Place the container in the deep freeze for at least 10 minutes before serving; spoon equal portions into bowls. Serve.

89. Beef Mushroom Soup

Prep Time:  10 mins

Cook Time: 20 mins

Total Time: 30 min.

Servings: 4

Ingredients:

❖        6 cups beef stock, all organic, store-bought, unsalted

❖        2 large garlic cloves, minced

❖        1 large celery rib, strings removed, minced

❖        1 large shallot, minced

❖        1 small carrot, peeled, diced

❖       1 can, 15 oz. button mushrooms, pieces and stems, rinsed well, drained

❖        1 Tbsp. olive oil

❖        ½ head white cabbage, cored, tough stems removed, julienned

❖        ½ pound lean ground beef

❖        sea salt and white pepper, to taste

For garnish, all optional

❖        ⅛ cup fresh chives, minced

❖        A dash of dried pepper flakes

Directions:

1. Pour oil into Dutch oven set over medium heat. Add in and sauté garlic and onion until limp and aromatic. Add in ground beef; stir-fry until seared brown, breaking up larger clumps as you go.
2. Except for garnishes and cabbage, add in remaining ingredients into Dutch oven. Stir. Bring soup to a boil. Secure lid. Turn down heat to the lowest setting. Simmer for 20 minutes.
3. Add in cabbage. Cook for another 10 minutes, covered. Taste; adjust seasoning, if needed. Turn off heat.
4. Ladle soup into bowls. Garnish with fresh chives and pepper flakes, if using. Cool soup slightly before serving.

90. Chicken, Mushroom and Vegetable Soup

Prep time: 15 mins

Cook time: 15 mins

Total time: 30 mins

Servings: 6

Ingredients:

❖        6 cups mushroom or vegetable stock, all organic, store-bought, unsalted

❖       3 large chicken thigh fillets, deboned, diced into bite-sized pieces, rinsed, drained well

❖        2 large garlic cloves, peeled, minced

❖        2 large shallots, peeled, minced

❖        1 large carrot, peeled, diced

❖        1 large celery rib, strings removed, minced

❖        ½ small red bell pepper, ribbed, deseeded, diced

❖        2 Tbsp. olive oil, divided

❖        1 can 15 oz. button mushrooms, pieces and stems, rinsed, drained

❖        1 can 15 oz. straw mushrooms, halved lengthwise, rinsed, drained

❖        sea salt and white pepper, to taste

For garnish, all optional

❖        ⅛ cup fresh parsley, minced

❖        dash dried pepper flakes

Directions:

1. Pour 1 tablespoon of oil into a non-stick skillet set over medium heat. Fry diced chicken until seared and golden on all sides. Transfer partially cooked meat into a large stockpot.
2. Pour remaining oil into skillet. Add in and sauté celery, garlic, and shallots until limp and aromatic. Transfer contents of skillet into a stockpot, along with remaining ingredients. Set stockpot over high heat. Bring soup to a boil. Secure lid.
3. Turn down heat to medium setting; simmer soup for 35 minutes, or until chicken is fork-tender. Turn off heat. Stir. Taste; adjust seasoning, if needed.
4. Ladle soup into individual bowls. Garnish with parsley and pepper flakes, if using. Cool slightly before serving.

91. Creamy Chicken Curry

Prep Time:10 mins

Cook Time: 35 mins

Total Time:45 mins

Serving: 4

Ingredients:

❖        4 large chicken thigh fillets, halved

❖        2 large garlic clove, peeled, minced

❖        2 large shallots, peeled, minced

❖       1 thumb-sized ginger, peeled, crushed with the flat side of the knife

❖        1 small carrot, peeled, cubed

❖        1 small red bell pepper, ribbed, deseeded, cubed

❖        1 small sweet potato, peeled, cubed

❖        1 banana chili, halved lengthwise, deseeded

❖        1 bird’s eye chili, halved lengthwise, deseeded

❖        2 cups chicken or mushroom stock, all organic, store-bought, unsalted

❖        2 cans, 15 oz. each, coconut cream, divided

❖        1 can, 15 oz., straw mushrooms, rinsed, drained well

❖        1 Tbsp. coconut oil

❖        1 Tbsp. garam masala

❖        ½ Tbsp. curry powder

❖        ¼ tsp. Spanish paprika (for a spicier blend, use Indian paprika)

Garnishes (all optional)

❖        2 Tbsp., heaping fresh cilantro, minced

❖        1 piece, small lime, sliced into wedges, pips removed

Directions:

1. Pour coconut oil into Dutch oven set over medium heat. Add in and sauté garlic, ginger and shallot until limp and aromatic. Add in chicken thigh fillets; cook until seared on all sides.
2. Except for garnishes and 1 can of coconut cream, add in remaining ingredients into Dutch oven. Stir. Secure lid, and cook until chicken is fork-tender, about 30 minutes. Turn off heat.
3. Pour in remaining can of coconut cream. Taste; adjust seasoning, if needed.
4. Ladle equal portions of curry into bowls. Garnish with cilantro, if using. Serve with a lime wedge. Squeeze lime juice over the dish before eating.

Chapter 10 - Anti-Inflammatory: Desserts & Snacks Recipes

92. Cherry Jam

Prep Time: 10 mins

Cook Time: 17 mins

Total Time: 27 mins

Servings:  1

Ingredients:

❖      2 lbs tart cherries

❖      3 tablespoons balsamic vinegar

❖      ¼  cup of water

❖      ½ lemon, freshly squeezed

❖      1 cup of raw organic honey

Directions:

1. In a saucepan set over medium heat, combine water, balsamic vinegar, honey, tart cherries, and lemon. Bring to a boil. Reduce heat to a low setting.
2. Using a wooden spoon, mash tart cherries. Stirring frequently until the liquid has evaporated.
3. Turn off the heat. Let cool at room temperature before storing in an airtight jar/container. Use as needed.

93. Apricot Cinnamon Jam

Prep time: 10 mins

Cook time: 45 mins

Total Time: 55 mins

Serves: 1

Ingredients:

❖      2 lbs apricots, diced

❖      2 tablespoons cinnamon powder

❖      ½ lemon, freshly squeezed

❖      1 cup of raw organic honey

❖      Pinch of sea salt

❖      ¼  cup of water

Directions:

1. In a saucepan set over medium heat, combine water, lemon, honey, cinnamon powder, apricots, and salt. Bring to a boil. Reduce heat to a low setting.
2. Using a wooden spoon, mash apricots. Stirring frequently until the liquid has evaporated.
3. Turn off the heat. Let cool at room temperature before storing in an airtight jar/container. Use as needed.

94. Sautéed Apples

Prep Time: 20 mins

Total Time: 20 mins

Servings: 8

Ingredients:

❖        2 tart apples, sliced into wedges

❖        1 onion, halved

❖        2 cups dry cider

❖        2 cups vegetable stock

❖        Pinch of salt

❖        Pinch of pepper

Directions:

1. In a saucepan, combine the onion and cider. Let it boil or until the onions are cooked, and liquid almost is gone.
2. Stir in the apples and stock. Season with salt and pepper. Stir occasionally. Scrape brown bits from the bottom of the pan. Cook for 10 minutes or until the apples are tender and not mushy.

95. Protein Crepes

Prep Time: 3 mins

Cook Time: 2mins

Total Time: 5mins

Servings: 1

Ingredients:

❖        2 eggs

❖        2 egg whites

❖        ¼ cup coconut flour

❖        ½ teaspoon baking soda

❖        ¼ cup almond milk

❖        2 tablespoons ground flaxseed

Directions:

1. Heat a large non-stick pan on medium-high. Use cooking spray to coat.
2. Meanwhile, in a food processor, mix all ingredients together. Pour batter into the pan. Swirl it around to make a thin circle.
3. Allow the crepe to cook. Flip crepe over to the other side and cook until both sides are golden brown.
4. Transfer crepe onto a plate and fill with your favourite toppings such as fruits. Fold it and top with more toppings before serving.

96. Banana Cinnamon Sandwich

Prep Time: 10 mins

Cook Time: 5 mins

Total Time: 15 mins

Servings: 2

Ingredients:

❖        2 rye bread

❖        Dash of cinnamon powder

❖        1 ripe banana, sliced into thin disks

Directions:

1. Place all the banana slices on top of a rye bread slice. Make sure that the bananas are stacked evenly.
2. Sprinkle the cinnamon powder on top of the stacked banana slices. Top with the other slice of rye bread.
3. Place the whole lot in a pre-heated sandwich maker and press down until the bread is toasted. This should take no more than a few seconds.
4. Carefully transfer the sandwich on a plate, and slice in half diagonally. Serve immediately.

97. Apple Parfait

Prep Time: 5mins

Cook Time: 10mins

Total Time: 15mins

Servings: 4

Ingredients:

❖      1 tablespoon cashew nuts, chopped

For the Apple jam

❖      ¾ cup​ apple juice, unsweetened

❖      2 Fuji apples, diced

❖      2 tablespoons chia seeds

❖      ⅛ teaspoon nutmeg powder

❖      ¾ teaspoon cinnamon powder

❖      Pinch of sea salt

For the Parfait Base

❖      1¼ cups almond milk

❖      1 banana, mashed

❖      ⅛ teaspoon nutmeg powder

❖      ½ teaspoon cinnamon powder

❖      2 tablespoons chia seeds

Directions:

1. In a bowl, combine almond milk, banana, nutmeg powder, cinnamon powder, and chia seeds. Mix until well combined. Chill in the fridge.
2. Meanwhile, in a saucepan set over medium heat. Combine apple juice, apples, nutmeg powder, cinnamon powder, and salt. Bring to a boil. Allow simmering for 20 minutes.
3. Turn off the heat. Mash half of the jam using a wooden spoon. Let cool. Set aside. 
4. Spoon 2 tablespoons of parfait base and apple jam into parfait glasses. Garnish with cashew nuts. Serve.

98. Olive Crostini

Prep Time: 10 mins

Cook Time: 5 mins

Total Time: 15 mins

Servings:  12

Ingredients:

❖      2 slices wheat bread, toasted

❖      2 garlic cloves, peeled

❖      ⅛ teaspoon extra virgin olive oil

For the Vegetable Spread

❖      1 teaspoon apple cider vinegar

❖     1 large black olive in oil, thinly sliced

❖     1 roasted red pepper in oil, julienned

❖     1 green olive in brine, thinly sliced

❖      ⅛ cup onion, minced

❖      ¼ cup​ cucumber, julienned

❖      Pinch of sea salt

❖      Pinch of black pepper

Directions:

1. Preheat the oven toaster. Rub garlic cloves on the toasted bread. Set aside.
2. In a bowl, combine apple cider vinegar, olive in oil, red pepper in oil, olive in brine, onion, cucumber, salt, and pepper. Adjust seasoning.
3. Spread on bread slices. Place in the oven toaster to warm through. Drizzle in olive oil. Serve.

99. Banana Cinnamon

Prep time: 2 mins

Cook time: 8 mins

Total time: 10 mins

Servings: 2-4

Ingredients:

❖        1 large banana, chopped into ½ inch

❖        2 tsp. honey

❖        1 tsp. cinnamon

Directions:

1. In a small bowl, combine honey and cinnamon.
2. Heat the olive oil in a pan. Cook banana slices for 2 minutes or until browned all over.
3. Pour honey and cinnamon mixture over the bananas. Serve.

100. Banana Cinnamon Cookies

Prep Time: 5mins

Cook Time: 10mins

Total Time: 15mins

Servings: 2

Ingredients:

❖        2 ripe bananas, peeled

❖        2/3 cup applesauce, unsweetened

❖        ¼ cup almond milk, unsweetened

❖        4 pitted dates

❖        1 tablespoon cinnamon

❖        2/3 cup coconut flour

❖        1 teaspoon vanilla

❖        1 1/2 teaspoon lemon juice

❖        3 tablespoons dried and chopped cranberries

❖        1 teaspoon baking powder

❖        2 tablespoons dried and chopped raisins

Directions:

1. Preheat the oven to 350 degrees F. 
2. In a food processor, combine almond milk, applesauce, dates, and bananas. Blend until you achieve a smooth consistency.
3. Add in coconut flour, baking powder, cinnamon, vanilla, and lemon juice. Blend for 1 minute.  Fold in cranberries and raisins. 
4. Pour a baking sheet with the cookie dough. Place inside the oven for 20 minutes. 
5. Allow to sit for 5 minutes and let it harden. Serve.

101. Avocado Chia Parfait

Prep time: 25 mins

Total time: 25 mins

Serves: 2

Ingredients:

❖      1 tablespoon cashew nuts, chopped

For the Avocado Jam

❖      2 avocados, diced

❖      2 tablespoons chia seeds

❖      ⅛ teaspoon nutmeg powder

❖      ¾ teaspoon cinnamon powder

❖      Pinch of sea salt

For the Parfait Base

❖      1¼ cups almond milk

❖      1 banana, mashed

❖      ⅛ teaspoon nutmeg powder

❖      ½ teaspoon cinnamon powder

❖      2 tablespoons pumpkin seeds

Directions:

1. In a bowl, combine almond milk, banana, nutmeg powder, cinnamon powder, and pumpkin seeds. Mix until well combined. Chill in the fridge.
2. Meanwhile, in a saucepan set over medium heat. Combine avocados, nutmeg powder, cinnamon powder, and salt. Bring to a boil. Allow simmering for 20 minutes.
3. Turn off the heat. Mash half of the jam using a wooden spoon. Let cool. Set aside. 
4. Spoon 2 tablespoons of parfait base and apple jam into parfait glasses. Garnish with cashew nuts. Serve.

102. Honeyed Sweet Potatoes

Prep Time: 10 mins.

Cook Timed: 45 mins

Total Time:  55 mins

Servings: 6

Ingredients:

❖      coconut butter

❖     2 large sweet potatoes, sliced into thick cubes

❖      2 tablespoons raw organic honey

❖      ½ cup​ pecans, toasted

❖      Pinch of sea salt

Directions:

1. Preheat electric grill.
2. Grease sweet potatoes slivers with coconut butter.
3. Grill until brown on both sides. Remove from heat. Drizzle in honey, pecans, and salt.

103. Banana Dark AlmondsChoco

Prep Time: 10 mins

Cook Time: 35 mins

Total Time: 45 mins

Servings:  6

Ingredients:

❖        ½ cup dark chocolate

❖        2 bananas, chopped into bite-sized pieces

❖        Raw almonds, crushed

Directions:

1. Melt the chocolate in a microwave-safe bowl for 1 minute and 30 seconds.
2. Roll chopped bananas on the melted chocolate. Rollover almonds.
3. Refrigerate for 1 hour. Serve.

104. Chocolate Avocado Pudding

Prep Time 5 mins

Total Time 5 mins

Serving: 4

Ingredients:

❖        1 ½ avocado

❖        2 tbsp. chia seeds

❖        1 cup almond milk, unsweetened

❖        2 tbsp. cocoa powder

❖        1 pack whey protein powder

❖        4 scoops stevia

❖        Pinch of salt

Directions:

1. Combine avocadoes, chia seeds, almond milk, cocoa powder, whey protein powder, stevia, and salt in a blender. Blend for 2 minutes or until all ingredients are well-combined
2. Refrigerate for 1 hour. Serve.

105. Blueberry Pudding

Prep Time: 15 mins.

Cook Time:  45 mins.

Total Time: 1 hr

Servings: 4

Ingredients:

❖        3 eggs

❖        Nonstick cooking spray

❖        2 tablespoons maple syrup

❖        1 cup blueberry

❖        2 teaspoons lemon peel, shredded

❖        ¼ cup all-purpose flour

❖        ¼ teaspoon salt

❖        3 tablespoons lemon juice

❖        1 cup fat-free milk

❖        3 tablespoons vegetable spread

Directions:

1. Coat slow cooker with cooking spray. Place the berries and pour maple syrup.
2. Meanwhile, in a bowl, combine maple syrup, lemon peel, flour, and salt. Add lemon juice, milk, and vegetable oil spread. Mix using an electric mixer until well combined. Set aside.
3. In another bowl. Whisk egg whites until soft peaks form. Pour batter over the berries.
4. Cover and cook on high for 2 hours. Cool, uncovered for 1 hour. Serve.

106. Apple Chips

Prep Time: 5 mins

Cook Time: 2 hrs 55 mins

Total Time: 3 hrs 

Servings: 2

Ingredients:

❖        2 apples, cored, thinly sliced

❖        Dash of cinnamon

Directions:

1. Preheat the oven to 275 degrees F. Line a cookie sheet with parchment paper.
2. Layer sliced apples in the cookie sheet. Dust with cinnamon.
3. Place inside the oven and bake for 2 hours. Do not forget to flip apple slices every hour.
4. Remove apple chips and let cool. Serve as needed. Leftovers can be stored in an air-tight container.

107. Baked Cinnamon Apples

Prep Time 10 mins

Cook Time 1 hr

Total Time 1 hr 10 mins

Servings: 6

Ingredients:

❖        4 apples, cored

❖        ¼ cup raisins

❖        ½ cup 100% apple juice

❖        1/8 tsp. nutmeg

❖        1 tbsp. lemon juice

❖        ½ tsp. ground cinnamon

❖        2 tbsp. brown sugar

❖        1 tsp. lemon peel, grated

Directions:

1. Layer apples in a baking dish. Fill them with raisins.
2. Meanwhile, in a small bowl, put together apple juice, nutmeg, lemon juice, ground cinnamon, brown sugar, and lemon peel. Mix ingredients until well-combined.
3. Coat apples with the mixture. Cover with plastic wrap. Set aside.
4. For the remaining cinnamon, place inside the microwave and heat for 4 minutes or until the sauce thickens.
5. Drizzle over apples. Serve.

108. Tapenade Crostini

Prep Time: 15 mins

Total Time: 15 mins

Servings: 24

Ingredients:

❖        2 slices wheat bread, toasted

❖        2 garlic cloves, peeled

❖        ½ teaspoon extra virgin olive oil

For the Tapenade

❖     6 black olives in oil, pitted, minced

❖     2 tablespoon golden raisins, soaked in water for 20 minutes

❖      1 tablespoon capers in brine, minced

❖      1 tablespoon fresh parsley, minced

❖      1 tablespoon lime juice, freshly squeezed

❖      ¼  tablespoon thyme, minced

❖      Pinch of sea salt

❖      Pinch of white pepper

Directions:

1. Preheat the oven toaster. Rub garlic cloves on the toasted bread. Set aside.
2. In a small bowl, combine chicken, onion, avocado, celery rib, cashew nuts, salt and pepper. Adjust seasoning.
3. Spread on bread slices. Place in the oven toaster to warm through. Garnish with chives. Serve.

109. Honey Baked Apricots

Prep Time: 10 mins

Cook Time: 30 mins

Total Time:40 mins

Servings: 4

Ingredients:

❖       olive oil for greasing

❖       4 fresh apricots, halved, pitted

❖       ½ cup walnuts, roughly chopped

❖       Pinch of sea salt

❖       ½ cup​ honey

Directions:

1. Preheat the oven to 350°F.
2. Line a baking dish with parchment paper and grease with oil.
3. Layer apricots and sprinkle walnuts. Season with salt. Season with salt
4. Drizzle honey. Bake for 25 minutes. Remove from heat. Place fruits into individual bowls with nuts.

110. Crostiniwith Tomato Spread

Prep Time: 5 mins

Cook Time: 2 hrs 45 mins

Total Time: 2 hrs 50 mins

Servings: 4

Ingredients:

❖      2 slices wheat bread, toasted

❖      2 garlic cloves, peeled

❖      ⅛ teaspoon extra virgin olive oil

For the Tomato Spread

❖      2 teaspoons lemon juice, freshly squeezed

❖      1 fresh oregano leaf, julienned

❖      1 green tomato, minced

❖      1 red tomato, minced

❖      Pinch of sea salt

❖      Pinch of white pepper

❖      Cayenne powder, optional

Directions:

1. Preheat the oven toaster. Rub garlic cloves on the toasted bread. Set aside.
2. In a small bowl, combine chicken, onion, avocado, celery rib, cashew nuts, salt and pepper. Adjust seasoning.
3. Spread on bread slices. Place in the oven toaster to warm through. Garnish with chives. Serve.

111. Sweet Potatoes in Creamy Coconut Sauce

Prep time:10 mins

Cook time: 20 mins

Total Time: 30 mins

Servings: 4

Ingredients:

❖      coconut butter

❖     2 large sweet potatoes, sliced into thick cubes

❖      1 can coconut cream

❖      1 tablespoon of raw organic honey

❖      1 cup fresh blueberries

Directions:

1. Preheat electric grill.
2. Meanwhile, combine coconut cream and honey. Bring to a boil. Stir continuously.
3. Grease sweet potatoes with coconut butter. Grill until brown on both sides. Remove from heat. Drizzle in coconut sauce. Garnish with blueberries. Serve.

112. Honey Baked Apples with Walnuts

Prep Time: 15 mins

Cook Time: 40 mins

Total Time: 55 mins

Servings: 4

Ingredients:

❖       olive oil for greasing

❖       4 small apples, halved

❖       ½ cup walnuts, roughly chopped

❖       Pinch of sea salt

❖       ½ cup​ honey

Directions:

1. Preheat the oven to 350°F.
2. Line a baking dish with parchment paper and grease with oil.
3. Layer apples and sprinkle walnuts. Season with salt. Season with salt
4. Drizzle honey. Bake for 25 minutes. Remove from heat. Place fruits into individual bowls with nuts.

113. Dark Chocó Almond Butter

Prep Time: 5 mins

Cook Time: 5 mins 

Total Time: 10 mins

Serving: 4

Ingredients:

❖        ½ tsp. baking soda

❖        1 cup almond butter

❖        1 egg, large

❖        ¾ cup sugar

❖        ½ tsp. salt

❖        ½ cup dark chocolate, chopped

Directions:

1. Preheat the oven to 350 degrees F.  Line a baking sheet.
2. Meanwhile, put together baking soda, almond butter, egg, sugar, and salt. Mix until all ingredients are well-combined.
3. Fold in chocolate. Mix until it forms a dough.
4. Spoon an equal amount of mixture on a baking sheet. Place inside the oven and bake for 10 minutes.
5. Allow cookies to cool before serving.

114. Sweet Potato and Chia Butter

Prep Time:  5 mins

Cook Time:  45 mins

Total Time: 50 mins

Serves 2

Ingredients:

❖      1 cup of coconut milk

❖      1 tablespoon coconut oil, melted

❖      1 can, sweet potato puree

❖      3 tablespoons raw organic honey

❖     1 cup raw pecans, soaked in water overnight

❖      2 tablespoon chia seeds

❖      2 vanilla pods, halved lengthwise

❖      1½ teaspoon cinnamon powder

❖      ½ teaspoon ginger powder

❖      ¼ teaspoon nutmeg powder

❖      Pinch of salt

Directions:

1. Place coconut milk, coconut oil, sweet potato puree, honey, pecans, chia seeds, vanilla pods, cinnamon powder, ginger powder, nutmeg, and salt into a food processor.
2. Process until smooth. Transfer into an airtight container. Use as needed.

115. Chia Bread

Prep Time 20 mins

Cook Time 45 mins

Total Time 1 hr 5 mins

Servings: 6

Ingredients:

❖      coconut oil for greasing

❖      3 cups almond flour

❖      1½ teaspoon baking soda

❖      1 /3 cup arrowroot powder

❖      ½ tablespoon chia seed, coarsely ground

❖      ½ teaspoon of sea salt

❖      ¾  cup coconut cream

❖      5 eggs, whisked

❖      1½ teaspoons coconut vinegar

❖      ½ cup butter, melted

❖      1 teaspoon chia seeds, whole

Directions:

1. Preheat oven to 350°F.
2. Lightly grease loaf tin with coconut oil.
3. Combine almond flour, baking soda, arrowroot powder, ground chia seeds, and salt in a bowl. Make a well in the centre. Pour coconut cream, eggs, vinegar, and butter. Stir until well combined. Pour into a loaf tin. Sprinkle whole chia seeds on top.
4. Bake for 30 minutes or until a toothpick inserted in centre comes out clean. Remove from the oven and let cool. Serve.

116. Crostini Arugula and Spinach

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

Servings: 20

Ingredients:

❖      2 slices wheat bread, toasted

❖      2 garlic cloves, peeled

For the Toppings:

❖      2 tablespoons water

❖      1 teaspoon Dijon mustard

❖      1 teaspoon apple cider vinegar

❖      1 handful babyspinach leaves

❖      1 handful arugula leaves

❖      Pinch of sea salt

❖      Pinch of white pepper

Directions:

1. Rub garlic cloves on the toasted bread. Set aside.
2. Whisk Dijon mustard and apple cider vinegar. Stir until the dressing blends and emulsifies. Tip in spinach and arugula leaves. Season with salt and pepper. Serve.

117. Pepper Pizza

Prep Time: 10mins

Cook Time: 20 mins

Total Time:  hrs 30 min

Servings: 4

Ingredients:

❖      1 slice pizza loaf, toasted

❖      1 tablespoon Basil-Tomato Pesto Sauce

❖      ½ tablespoon red bell pepper, julienned

❖      ½ tablespoon onion, julienned

❖      ½ cup baby spinach

❖      1 teaspoon extra virgin oil

❖      1 tablespoon Cashew Cheese

❖      Pinch of salt

❖      Pinch of black pepper

Directions:

1. Spread basil-tomato pesto sauce on one side of the bread. Layer onions and baby spinach on top.
2. Drizzle olive oil and sprinkle cashew cheese. Season with salt and black pepper. Heat in a toaster oven. Serve.

118. Grilled Plantains

Prep Time: 5 mins

Cook Time: 30 mins

Total Time: 35 mins

Servings: 4

Ingredients:

❖      ¼  cup coconut flakes, toasted

❖      4 ripe plantains, peeled, quartered lengthwise

❖      ¼ cup​ almond flakes, toasted

❖      Coconut butter, for greasing

Directions:

1. Preheat electric grill.
2. Grease plantain slivers with coconut butter.
3. Grill until brown on both sides. Remove from heat. Drizzle in coconut flakes and almond. 

119. Sweet Potato Matchsticks

Prep Time: 15 mins 

Cook Time: 15 mins

Total Time: 35 mins

Servings: 4

Ingredients:

❖     2 sweet potatoes, sliced into thick matchsticks

❖      1 tablespoon of raw organic honey

❖      ½  cup fresh blackberries

❖      coconut butter

❖      ¼  cup cashew nuts, chopped

Directions:

1. Preheat electric grill.
2. Grease sweet potatoes slivers with coconut butter.
3. Grill until brown on both sides. Remove from heat. Drizzle in honey, blueberries, and cashew nuts. 

120. Cauliflower Poppers

Prep Time: 10 mins

Cook Time: 35 mins

Total Time: 45 mins

Servings: 6

Ingredients:

❖     2 cauliflower heads, sliced into bite-sized florets

❖      Dash of paprika

❖      Pinch of sea salt

❖      olive oil, for drizzling

Directions:

1. Preheat the oven to 425°F.
2. Line 1 baking sheet with aluminium foil.
3. Layer cauliflower on baking sheets. Drizzle in oil. Season with paprika and sea salt.
4. Bake for 1 hour. Flip veggies every now and then. Let cool. Serve.

121. Breaded Blossoms

Prep Time: 25 mins

Cook Time: 20 mins

Total Time: 45 mins

Servings: 4

Ingredients:

❖      2 lbs zucchini blossoms

❖      balsamic vinegar, for drizzling

❖      1 cup almond flour

❖      olive oil

❖      Pinch of sea salt

Directions:

1. In a skillet set over medium heat, pour oil. Swirl pan to coat. Season zucchini blossoms with salt. Dredge in almond flour.
2. Cook breaded blossoms until crisp and golden. Drain on paper towels. Drizzling balsamic vinegar. Serve.

122. Crostini Garlic

Prep Time: 10 mins

Cook Time: 20 mins

Total Time::30mins

Servings: 10

Ingredients:

❖      4 garlic cloves, peeled

❖      4 slices wheat bread, toasted

❖      ⅛ teaspoon extra virgin olive oil

For the Vegetable Spread

❖      1 teaspoon apple cider vinegar

❖      Pinch of black pepper

❖     1 red pepper in oil, roasted, julienned

❖     1 green olive in brine, sliced thinly

❖     2 black olives in oil, sliced thinly

❖      ⅛ cup​ onion, minced

❖      ¼ cup cucumber, julienned

❖      Pinch of sea salt

Directions:

1. Preheat the oven toaster. Rub garlic cloves on the toasted bread. Set aside.
2. In a bowl, combine apple cider vinegar, olive in oil, red pepper in oil, olive in brine, onion, cucumber, salt, and pepper. Adjust seasoning.
3. Spread on bread slices. Place in the oven toaster to warm through. Drizzle in olive oil. Serve.

123. Chicken Enchiladas

Prep Time: 1 hr

Cook Time: 15 mins

Total Time: 1 hr 15 mins

Servings: 8

Ingredients:

For the Chicken

❖        1 lb. chicken breasts

❖        1 garlic clove, chopped

❖        1/4 yellow onion, chopped finely

❖        2 tbsp. olive oil

❖        Pinch of sea salt

For the Sauce

❖        3 garlic cloves, chopped

❖        1 1/2 lbs. tomatillos, husks removed

❖        1 Poblano pepper

❖        1 Serrano chili

❖        1/8 cup cooking fat

❖        Pinch of sea salt

For the Enchiladas

❖        8 tortillas

❖        1/2 cup sour cream, preferably made in cashew

❖        1 cup raw cheese, shredded

❖        1/2 cup Queso Fresco, crumbled

Directions:

1. For the chicken, place 2 tablespoons cooking oil in a deep frying pan and sauté garlic and onions. Continue sautéing until brown. Measure a teaspoon of salt and season chicken breasts.
2. Place them on heated oil and fry. Cook until both sides are brown in colour. Set aside.
3. For the sauce, combine chiles and tomatillos in a saucepan. Pour water until the first ingredients are completely covered by water.
4. Set stove in medium-high heat and bring to a boil. Continue boiling for 15 minutes.
5. Get the Poblano chili and roast in a broiler. Turn to roast each side evenly. Take out of the oven and put inside a plastic bag. Store for 15 minutes. It will produce steam that will help skin removal easily.
6. Take the chili out of the bag then peel. Cut in half then scrape off seeds. Place the remaining chili in a food processor. Strain tomatillos and chilies.
7. Add to processor together with garlic. Process until it forms a smooth, saucy texture.
8. Heat oil in a saucepan. Once it’s smoking, add tomatillo sauce. Stir constantly until it simmers and forms small bubbles. Decrease heat and continue simmering for five minutes until the sauce thickens. Add a tablespoon of sea salt.
9. Get the pre-cooked chicken and drop them into the sauce. Continue simmering for 45 minutes until it completely cooks. Scoop out chicken and shred.
10. Measure a cup of sauce for later use. Bring the chicken back and season according to preference. Continue simmering while assembling the meal.
11. For the enchiladas, preheat oven (350 degrees Fahrenheit). Put a spoonful of chicken-sauce mixture on the tortilla then top with a dash of cheese. Roll up and flip.
12. Grease a casserole dish then place the tortilla rolls in it. Pack them together tightly to keep them from unravelling. Broken tortillas and excess sauces can be placed on the sides to fill the spaces in the casserole. Pour reserved sauce on the tortillas then top with cheese.
13. Bake for 15 minutes until the cheese melts. Top with cream, sprinkle with Queso Fresco and serve hot.

124. Cashew Butter

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

Servings: 2

Ingredients:

❖      1½ cups raw cashew nuts halved

❖      ½  cup coconut flakes, unsweetened

❖      2 tablespoons sesame seeds

❖      1 tablespoon coconut oil

❖      ¼ teaspoon of sea salt

Directions:

1. Preheat the oven to 350°F.
2. Line a baking sheet with aluminum foil. Spread sesame seeds nuts, coconut flakes, and cashew nuts on the baking sheet. Bake for 10 minutes or until golden brown.
3. Remove from heat. Cool before placing into a food processor. Pour olive oil and salt. Process until smooth. Store in an airtight container.

125. Burritos

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45

Servings:  4

Ingredients :

Chili Beef

❖        2 cups lean ground beef

❖        1 white onion, diced

❖        3 garlic cloves, diced

❖        1 can tomato passata

❖        1 tsp. coriander seeds powder

❖        1 long red chili, diced

❖        2 tsp. cumin powder

❖        1 1/2 tsp. sweet paprika

❖        Pinch of sea salt

❖        1 tbsp. olive oil

Salsa Salad

❖        2 tomatoes, quartered

❖        1 garlic clove, minced

❖        1/2 cup spring onion, diced

❖        1 cucumber, diced

❖        1 red chili, chopped

❖        Avocado, cut into quarters

❖        2/3 cups red peppers, diced

❖        1/2 cup coriander, chopped

❖        Olive oil

❖        Pinch of sea salt

Sweet Potato

❖        2 sweet potatoes, cubed

❖        1/2 tsp. cumin powder

❖        1 tsp. smoked paprika

❖        Olive oil

❖        Pinch of salt

❖        Pinch of pepper

Directions:

1. Preheat oven (390 degrees Fahrenheit). Get a casserole dish or large deep pan and place over medium heat. Heat a tablespoon of cooking fat and sauté onions until golden brown and soft.
2. Increase heat to high and add beef in small batches then break it into ground pieces. Stir and cook for 5 to 7 minutes until brown. Add the spices in the beef ingredients, chili, garlic and season with salt. Let the mixture cook for several more minutes.
3. Add tomato passata. You can also use canned diced tomatoes of the same amount with water drained. Pour half-cup of water. Stir to mix ingredients and bring to a boil.
4. Reduce heat to low medium and simmer for 25 minutes while stirring occasionally.
5. Prepare the roasted sweet potatoes by combining sweet potatoes, cumin, sweet paprika and 2 tbsps. Olive oil. Toss until sweet potatoes are completely coated. Spread in a baking tray.
6. Bake in 190 C d f oven heat for 15 minutes. Remove from the oven and season with the desired amount of salt and pepper. Toss to coat sweet potatoes evenly. Place back to the oven and bake for another 5 minutes
7. Prepare the salad while the rest of the ingredients are cooking. Combine tomatoes, red peppers, and cucumbers in a salad bowl. Add garlic, coriander, spring onion, and chopped chili. Season with salt, limejuice and two tablespoons olive oil. Toss together until ingredients are mixed completely. Set aside.
8. Get an avocado as an additional ingredient or garnishing. Cut it into four quarters and drizzle with a small amount of limejuice. This will keep avocados from discoloring. Divide all ingredient mixes into four serving bowls and place one-quarter of avocado each. Garnish with a slice of lime, if preferred.

126. Tofu Patties

Prep: 15 mins

Cook: 10 mins

Total Time: 25 mins

Servings: 8

Ingredients:

❖        14 oz. tofu extra, firm

❖        1 onion, diced

❖        1 teaspoon garlic powder

❖        2 tablespoons spelt flour

❖        1 tablespoon soy sauce

❖        2 green onions, diced

❖        Pinch of ground black pepper

Directions:

1. Crumble tofu in a bowl, and then mix in the remaining ingredients.
2. Season with black pepper then mixes well. Refrigerate for at least half an hour.
3. Preheat grill pan over medium flame. Coat with coconut oil.

Chapter 11 - Anti-Inflammatory: Rare Slow Cooked Meals

127. Beef Borscht

Prep Time: 20 mins

Cook Time: 4 hrs. 30 mins

Total Time: 4 hrs. 50 mins

Servings: 8

Ingredients:

❖      2 cups beef bone broth

❖      ½ pound beef shank, quartered

❖     1 piece, large red beets, peeled, cubed

❖      1 piece, carrot, cubed

❖      1 can dice and peeled tomatoes

❖      ¼ tsp. tomato paste

❖      ¼ tsp. garlic powder

❖      1 piece, medium onion, minced

❖      Pinch of sugar

❖      Pinch of sea salt

❖      Pinch of black pepper, to taste

❖     ½ piece, small cabbage, cored, leaves julienned

Directions:

1. Pour beef bone broth, beef shank, large red beets, carrots, tomatoes, tomato paste, garlic powder, onion, and sugar. Season with salt and pepper.
2. Secure the lid. Cook on high for 4 hours. Adjust taste if needed.
3. Before the end of cooking time, tip in the cabbage. Secure the lid and cook for another 30 minutes.
4. Serve by ladling into soup bowls.

128. Pork and Beef Spice

Prep Time 5 mins

Total Time 5 mins

Servings: 6

Ingredients:

❖      2 tablespoons olive oil

❖      2 garlic cloves, minced

❖      1 onion, minced

❖      ½ pound streaky bacon, diced

❖      1 pound ground beef

❖      1 pound ground pork

❖      1 cup beef bone broth

❖      1 can peel and diced tomatoes

❖      2 fresh jalapeño pepper, minced

❖      1 tablespoon dried oregano, crumbled

❖      2 tablespoons chili powder

❖      1 fresh bird’s eye chili, minced

❖      1 tablespoon cayenne powder

❖      Dash of red pepper flakes

❖      ⅛ tablespoon black pepper

❖      8 oz. natural cheddar cheese curd

❖     Pinch of sea salt, only if needed

Directions:

1. Heat the oil in a skillet. Sauté garlic and onion for 3 minutes. Cook bacon for 3 minutes or until crisp. Tip in ground beef and pork.  Stir in ground pork and beef. Cook for four minutes or until both is, brown all over. Transfer contents of the skillet into the crockpot slow cooker.
2. Pour beef broth, tomatoes, beef broth, jalapeño pepper, dried oregano, chili powder, bird’s eye chili, cayenne powder, red pepper flakes, and black pepper. Secure the lid. Cook on low for 8 hours.
3. Turn off the heat. Add cheese curds. Adjust seasoning if needed. Ladle into bowls. Serve.

129. Creamy Pork Stew in Yogurt Sauce

Prep Time 15 mins

Cook Time: 2hr

Total Time 2 hrs. 15 mins

Servings: 8

Ingredients:

❖     1 ½ lb. lean pork, sliced into chunks

❖      3 garlic cloves, crushed

❖      1 large onion, chopped

❖      1 ½ tsp dried turmeric

❖      1 ½ tsp dried coriander

❖      ¾ tsp dried oregano

❖      ¾ tsp freshly ground black pepper

❖      21 oz. chopped tomatoes

❖      1 ½ Tbsp. pureed tomato

❖      21 oz. canned chickpeas, drained thoroughly

❖      Pinch of sea salt

❖      21 oz. fresh spinach, chopped

❖      1 tbsp. lemon zest, freshly grated

❖      3 tbsp. low-fat Greek yoghurt

Directions:

1. Heat oil in a nonstick skillet. Once hot, add pork. Cook for 5 minutes or until brown on all sides. Transfer cooked pork into a platter lined with paper towels.
2. In the same skillet, sauté onion for 2 minutes or until translucent. Transfer into the crockpot slow cooker.
3. Meanwhile, in a medium-sized mixing bowl, combine dried oregano, coriander, turmeric, and black pepper. Add tomatoes, garlic, pureed tomatoes, and chickpeas. Mix well. Season with salt.
4. Put the pork into the crockpot slow cooker and pour the mixture. Secure the lid. Cover and cook on low for 6 hours.
5. 30 minutes before the 6th-hour mark, put lemon zest and spinach. Cover the lid and cook on high for 30 minutes. Transfer to a serving dish. Put a dollop of yoghurt. Serve.

130. Rum Pork Shoulder

Prep Time 5 mins

Total Time 5 mins

Servings: 4

Ingredients:

❖      3 lbs. boneless pork shoulder, trimmed

❖     5 garlic cloves, cut into thin slivers

❖      2 gingerroot, cut into thin slivers

❖      1 tsp. dry mustard

❖      2 tbsp. coconut sugar

❖      1 lime juice, zested, freshly squeezed

❖      ½ cup dry rum

❖      1 tsp. sea salt

❖      1 tsp. cracked black peppercorns

❖      ½ chili pepper, minced

❖     1 tbsp. arrowroot, dissolved in 2 tablespoons cold water

Directions:

1. Prepare pork shoulder by making small slits on the sides of the meat. Insert garlic and ginger slivers into the sides.
2. Make small slits on all sides of the meat, insert ginger and garlic slivers.
3. Meanwhile, prepare a mixing bowl. Mix coconut sugar and mustard. Rub mixture all over the pork shoulder. Transfer pork into the broiler and broil for 15 minutes.
4. Next, transfer broiled pork into the slow cooker. Secure the lid. Cook on low for 6 hours.
5. In another bowl, mix rum, limejuice, salt, and pepper. Before the 6th hour mark, pour the mixture into the pork. Secure the lid. Cook on high for another 1 hour.
6. Remove from the crockpot and add arrowroot mixture and chili pepper. Serve with the slow-cooked pork.

131. Braised Pork Shanks

Prep Time: 1 hr.

Cook Time: 2 hr. 30 mins

Total Time: 3 hr. 30 mins

Servings: 6

Ingredients:

❖        2 tablespoons olive oil

❖        4 large pork shanks, patted dry

❖        3 onions, finely chopped

❖        6 garlic cloves, minced

❖        2 carrots, diced

❖        2 stalks celery, diced

❖        1 teaspoon dried thyme

❖        1 teaspoon of sea salt

❖        1 teaspoon cracked black peppercorns

❖        1 cup dry white wine

❖        1 can tomatoes with juice

❖        1 cup pork stock

Directions :

1. Heat the oil in a nonstick skillet set over medium heat. Cook pork shanks for 10 minutes or until all batches have been cooked through and browned all over.  Transfer cooked pork into the crockpot slow cooker.
2. Add remaining oil, sauté onion, garlic, carrots, celery, and thyme. Season with salt and pepper. Cook for 4 minutes. Pour wine. Transfer contents of the skillet into the crockpot slow cooker.
3. Add tomatoes with juice and pork stock. Cover the lid and cook on low for 6 hours.
4. Serve with lemon zest and parsley.

132. Stewing Beef with Horseradish Cream

Prep time: 30 mins

Cook Time: 2 hrs.

Total time: 2 hrs. 30 mins

Servings: 6

Ingredients:

❖        2 tablespoons olive oil

❖        2 lbs. stewing beef, trimmed

❖        3 garlic cloves, minced

❖        2 onions, finely chopped

❖        1 bay leaf

❖        2 celery stalks, diced

❖        ½ teaspoon of sea salt

❖        ½ teaspoon cracked black peppercorns

❖        4 whole cloves

❖        8 whole allspice

❖        1 cup dry red wine

❖        1 tablespoon red wine vinegar

❖        3 cups beef stock

❖        1 tablespoon coconut sugar

❖        4 medium beets, cubed

❖        1/2 cup crème Fraiche

❖        2 tablespoons homemade horseradish

Directions:

1. Heat the oil in a nonstick skillet set over medium-high heat. Cook the beef for 6 minutes or until browned all over. Transfer cooked beef into the crockpot slow cooker.
2. In the same skillet, sauté garlic and onion. Add bay leaf and celery. Season with salt and pepper.
3. Next, you would need to tie the allspice and garlic cloves using a cheesecloth. Transfer into the slow cooker. Tie cloves and allspice in a cheesecloth. Add to the pan. Pour the wine, vinegar, stock, and coconut sugar. Bring to a boil.
4. Transfer everything into the slow cooker. Stir in beets. Secure the lid. Cook on low for 6 hours.
5. Turn off the heat. Discard bay leaf, allspice, and cloves.
6. Meanwhile, in a bowl, combine crème Fraiche and horseradish. Stir well. Serve with beef.

133. King Prawn Curry

Prep Time: 5 mins

Cook Time: 25 mins

Total Time: 30 mins

Servings:  2

Ingredients:

❖     2 lbs. raw king prawns, peeled and deveined

❖      2 small onions, chopped

❖      5 garlic cloves, crushed

❖      12 oz. halved cherry tomatoes

❖      1 ½ cups sieved tomatoes

❖      12 oz. frozen peas

❖      1 ½ tsp sunflower oil

❖      Pinch of sea salt

❖      Pinch of ground black pepper

❖      3 tbsp. chopped fresh cilantro

Directions:

1. Layer prawns inside the crockpot slow cooker. Spread garlic, onion, cherry tomatoes, sieved tomatoes, and peas all over the prawns. Pour sunflower oil.
2. Secure the lid. Cook on high for 4 hours. Transfer to a serving dish. Sprinkle cilantro. Serve.

134. Cod Tagine

Prep Time: 50 mins

Cook Time: 1 hr.

Total Time: 3hr 50 m

Servings: 8

Ingredients:

❖      1 ½ tbsp. paprika

❖      1 ½ tsp ground ginger

❖      1 ½ tbsp. ground cumin

❖      1 cup olive oil

❖      1/3 cup dry white wine

❖      3 tbsp. fresh cilantro, chopped

❖      1/3 cup lemon juice, freshly squeezed

❖      Pinch of sea salt

❖     2 ¼ lb. cod, washed, sliced into equal portions

❖      3 large onions, diced

❖      5 garlic cloves, minced

❖      2/3 cup seafood or vegetable stock

❖      ¾ cup sliced pimiento-stuffed green olives

❖      3 bay leaves

❖      Cayenne pepper

❖      Freshly ground black pepper

Directions:

1. In a small mixing bowl, put together ground ginger, paprika, and cumin. Set aside.
2. In another bowl, combine oil, wine, spice mix, cilantro, lemon juice, salt, and cayenne. In a resalable freezer bag, mix ¾ cup of oil with the lemon juice, wine, cilantro, spice mix, and a pinch of salt and cayenne. Transfer contents in a zip lock bag. Place the cod fillets inside. Marinate and put inside the freezer for 2 hours.
3. Once ready, pour contents of the zip lock bag including the marinade into the slow cooker. Layer onion and garlic.
4. Secure the lid. Cook on low for 6 hours. Turn off the heat. Discard bay leaves. Transfer to a platter. Serve.

135. Lamb Bone Broth

Prep Time: 5 mins

Cook Time: 6 hrs.

Total Time: 6 hours 5 mins

Servings: 6

Ingredients:

❖      4 tablespoons olive oil

❖     4 lbs. raw lamb bones with marrow

❖      4 garlic cloves, crushed

❖      2 white onions, peeled, roughly chopped

❖      3 carrots, roughly chopped

❖      2 celery stalks, chopped

❖      4 tablespoons coconut vinegar

❖      2 fresh bay leaves, whole

❖      1 handful fresh mint, rinsed, spun-dried

❖      water

❖      Pinch of sea salt

❖      Pinch of black pepper

Directions:

1. Pour half the oil in a non-stick skillet. Fry lamb bones until brown on all sides. Place beef into the slow cooker. 
2. Pour the remaining oil and sauté garlic and onion until translucent and fragrant. Add in carrots and celery. Cook until lightly seared. Transfer contents into the slow cooker.
3. Pour coconut vinegar and hot water until all ingredients are submerged underwater.
4. Cover with the lid. Cook bone broth for 6 hours. Turn off heat. Add mint leaves. Allow steeping for 15 minutes.
5. Discard solids and strain the broth. Season with salt and pepper. Serve.

136. Turkey Bone Broth

Prep Time: 5 mins

Cook Time: 1 day

Total Time: 1 day 5 mins

Ingredients:

❖      2 lbs. roasted turkey bones/carcass

❖      2 garlic cloves, crushed

❖      2 red onions, peeled, chopped

❖      2 celery stalks, chopped

❖     1 lemon, halved, freshly squeezed, include lemon rinds

❖      1 tablespoon whole peppercorns

❖      2 dried bay leaves

❖      1 pinch fresh rosemary, roughly torn

❖      1 pinch fresh thyme, roughly torn

❖      Water

❖      Pinch of sea salt

❖      Pinch of black pepper

Directions:

1. Place turkey bones, garlic, onions, celery, lemon and lemon rinds, whole peppercorns, bay leaves, rosemary, and thyme into the slow cooker.
2. Pour water until all ingredients are submerged underwater secure lid. Cook on low for 6 hours. Turn off heat. Tip in lemon juice.
3. Discard solids and strain the broth. Season with salt and pepper. Serve.

137. Odds and Ends Beef Stew

Prep Time: 20 mins

Cook Time: 8 hrs.

Total Time: 8 hrs. 20 mins

Ingredients:

❖      4 cups beef bone broth

❖      1 thumb-sized ginger, crushed

❖      2 onions, quartered

❖      1 lb. oxtails, trimmed well

❖     1 lb. ox tripe, sliced into inch thick squares

❖      2 leeks, green parts minced

❖      2 lemongrass bulbs, crushed

❖      1 tablespoon black peppercorns

❖      1 teaspoon fish sauce

Directions:

1. Pour bone broth and add ginger, onions, oxtails, ox tripe, leeks, lemongrass, black peppercorns, and fish sauce into the slow cooker. Cover the lid and cook on low for 6 hours or until the oxtail is tender. Turn off heat.
2. Reposition the lid and cook for another 30 minutes. Allow resting. Taste; adjust seasoning if needed.
3. Ladle soup into bowls. Serve.

138. Swedish Meatballs

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Servings: 4

Ingredients:

❖      1 lb. lean ground beef

❖      1 onion, grated

❖      1 egg beaten

❖      ½ cup almond flour

❖      2 teaspoons lemon juice, freshly squeezed

❖      ½ teaspoon of sea salt

❖      ½ teaspoon freshly ground black pepper

❖      ½ teaspoon allspice

❖      2 tablespoons extra virgin olive oil

❖      1 tablespoon coconut flour

❖      1.2 teaspoon cracked black peppercorns

❖      2 cups beef stock

❖      ½ cup sour cream

❖      1.2 cup dill funds, chopped

Directions:

1. Combine ground beef, onion, egg, almond flour, lemon juice, zest, salt, pepper, and allspice in a bowl. Mix well. Shape into balls.
2. In a skillet, heat the oil. Cook meatballs in batches for 4 minutes or until browned on all sides. Transfer into the slow cooker. Add coconut flour into the pan and peppercorns. In addition, beef stock. Stir well.
3. Cover the lid and cook on low for 6 hours or on high for 3 hours. Transfer meatballs into a serving dish. Top with sour cream and dill. Serve.

139. Savory Cocoa-Flavored Baby Back Ribs

Prep Time: 10 mins

Cook Time: 3 hrs.

Total Time: 3hrs 10 mins

Ingredients:

❖        3 pounds pork baby back ribs

Dry rub

❖        2 tablespoons of sea salt

❖        2 tablespoons onion powder

❖        1 tablespoon garlic powder

❖        1 tablespoon ginger powder

❖        1 tablespoon cayenne powder

❖        2 tablespoons smoky paprika powder

❖        1 tablespoon cinnamon powder

❖        1 tablespoon oregano powder

❖        1 tablespoon mustard powder

❖        ½ cup unsweetened cocoa powder

❖        ½ tablespoon white pepper

❖        ¼ tablespoon red pepper flakes

Directions:

1. Combine sea salt, onion powder, garlic powder, ginger powder, cayenne powder, smoky paprika powder, cinnamon powder, oregano powder, mustard powder, and cocoa powder, white pepper, and red pepper flakes in a bowl. Mix well. Rub generously all over baby back ribs.
2. Place ribs inside the slow cooker. Cover the lid and cook on low for 8 hours. Slice ribs between bones. Serve.

140. Tuna in Brine

Prep Time: 5 mins

Cook Time: 15 mins

Total Time: 20 mins

Ingredients:

❖     12 oz. canned tuna packed in brine, drained thoroughly

❖      3 cups frozen peas

❖     12 oz. fresh button mushrooms, sliced thinly

❖      3 tbsp. organic butter or ghee

❖      1/3 cup rice flour

❖     1 ½ cups vegetable or chicken stock

❖     1 ½ cups low fat or nut-based milk

❖      ¾ cup freshly grated Parmesan cheese

❖      ¾ tsp sea salt

❖      ¾ tsp freshly ground black pepper

Directions:

1. Pour tuna in brine into the crockpot slow cooker. Scatter peas and mushrooms.
2. Meanwhile, heat the butter in a saucepan. Once hot and melted, stir in flour. Pour vegetable broth and milk. Mix well. Add in cheese.
3. Once the mixture is hot, pour onto the slow cooker. Season with salt and pepper. Mix well. Secure the lid. Cook on low for 8 hours or on high for 4 hours.
4. Serve with pasta or over a bed of hot rice.

141. Seafood Stew

Prep Time: 1 hr.

Cook Time: 30 mins

Total Time: 1 hr. 30 mins

Servings: 6

Ingredients:

❖      ¼ cup olive oil

❖      2 pieces, large garlic clove, minced

❖      1 tsp. dried pepper flakes

❖      1 piece, large​ fresh bay leaf

❖      3 cups of fish bone broth

❖     ½ cup fresh basil leaves, roughly torn

❖      2½ pounds clams, shells scrubbed clean

❖     1½ pounds green mussels, shells scrubbed clean

❖     1 pound prawns, peeled, deveined, halved lengthwise

❖     1 can, 15 oz. diced and peeled tomatoes

❖      ⅛ tsp. fish sauce

❖      ½ tsp. white sugar

❖      Pinch of sea salt, to taste

❖     ⅛ cup fresh parsley, minced, for garnish, optional

Directions:

1. Pour oil into the crockpot slow cooker. Cook garlic, pepper flakes, and bay leaf for 1 minute.
2. Pour fish bone broth, basil leaves, clams, mussels, and prawns. Tip in tomatoes. Season with fish sauce, sugar, and salt.
3. Secure the lid. Cook on high for 4 hours.
4. Discard shells that did not open. Turn off heat.
5. Serve by ladling equal portions into bowls. Garnish with parsley.

142. Veal Roast

Prep Time: 10 mins

Cook Time: 2 hrs. 15 mins

Total Time: 2 hrs. 25 mins

Servings: 8

Ingredients:

❖        3 tablespoons olive oil, divided

❖        2½ pounds veal shoulder, bone-in

❖        1 pound fresh porcini mushrooms, sliced into ¼-inch pieces

❖        ¾ cup of water

❖        2 cups beef bone broth

❖        3 tablespoons balsamic vinegar

❖        1 leek, minced

❖        ¼ cup red bell pepper, julienned

❖        Pinch of sea salt

❖        Pinch of black pepper to taste

Directions:

1. Pour half of the olive oil into the skillet. Cook veal shoulders until brown on all sides. Set aside. Tip in mushrooms and cook until lightly brown on both sides. Transfer into the slow cooker. 
2. Pour water, bone broth, balsamic vinegar, leek, red bell pepper, salt, and pepper into the slow cooker. Cover the lid and cook on low for 6 hours.
3. Turn off heat. Transfer meat for carving. Allow sitting for 10 minutes before thinly slicing. Arrange on a platter. Serve.

143. Pork with Tomatoes

Total Time: 75 mins

Prep Time: 15 mins

Cook Time: 60 mins

Servings: 6

Ingredients:

❖        2 teaspoons olive oil

❖        3/4 pound pork tenderloin, fat trimmed, sliced into half-inch round

❖        ¼ cup shallots, finely chopped

❖        14 ½ ounces tomatoes, fire-roasted, crushed

❖        ½ cup chicken broth

❖        3 cups spinach

❖        2 tablespoons balsamic vinegar

Directions:

1. Heat oil in a skillet. Cook tenderloin slices for 4 minutes on each side. Transfer into the slow cooker.
2. Stir in shallots, tomatoes, chicken broth, spinach, and balsamic vinegar into the slow cooker. Cover the lid and cook on low for 6 hours.
3. Turn off heat. Adjust taste, if needed. Serve.

144. Balsamic Pork

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Servings: 6

Ingredients:

❖        2 teaspoons olive oil

❖        4 pork loin chops, five-ounce, boneless, w/ fat trimmed

❖        ½ teaspoon salt

❖        1/3 cup vinegar, balsamic

❖        3 twists black pepper, freshly ground

❖        1 garlic clove, minced

❖        ½ cup chicken broth, low-sodium, fat-free

Directions:

1. Pour oil into the skillet. Cook pork loin chops for 4 minutes or until lightly brown on all sides. Transfer into the slow cooker.
2. In the same skillet, sauté garlic for 2 minutes or until fragrant. Transfer into the slow cooker.
3. Pour balsamic vinegar and chicken broth. Cover the lid and cook on low for 4 hours.
4. Turn off heat. Adjust taste, if needed. Serve.

145. Braised Brisket

Prep Time: 30 mins

Cook Time: 3 hrs. 30 mins

Total Time: 4 hrs.

Servings: 8

Ingredients:

❖        2 tablespoons butter

❖        4 lbs. double beef brisket, trimmed

❖        2 onions, thinly sliced

❖        5 garlic cloves, minced

❖        4 celery stalks, diced

❖        1 tablespoon ground cumin

❖        2 teaspoons dried oregano

❖        1 cinnamon stick

❖        1 teaspoon cracked black peppercorns

❖        ½ teaspoon of sea salt

❖        1 can tomatoes with juice

❖        1 cup chicken stock

❖        2 cups boiling water

❖        3 dried guajillo chilies

❖        1 jalapeño pepper, diced

❖        1 cup cilantro

❖        1 green bell pepper, diced

Directions:

1. Heat oil in a skillet. Add brisket and cook for 6 minutes or until brown on all sides. Transfer into the slow cooker.
2. Add remaining butter. Cook onions, garlic, celery, cumin, oregano, cinnamon stick, peppercorns, and sea salt. Stir well. Add tomatoes with juice, stock, and water. Bring to a boil.
3. Transfer all ingredients into the slow cooker. Cover the lid and cook on low for 8 hours.
4. Soak chilies. Cook for another 30 minutes. Discard stems and soaking liquid.
5. Transfer mixture into a blender. Add jalapeño and cilantro. Puree and add into the slow cooker. Add bell pepper.
6. Reposition the lid and cook on high for 20 minutes. Serve.

146. Stewed Oxtails

Prep Time: 15 mins

Total Time: 2 hrs. 15 mins

Total Time: 2 hours 30 mins

Servings: 8

Ingredients:

❖        2 tablespoons clarified butter

❖        4 lbs. oxtails, cut into 2-inch pieces

❖        2 onions, finely chopped

❖        3 garlic cloves, minced

❖        2 celery stalks, diced

❖        2 carrots, diced

❖        1 teaspoon dried thyme leaves

❖        ½ teaspoon of sea salt

❖        ½ Cracked black peppercorns

❖        1 bay leaf

❖        1 ½ cups dry red wine

❖        1 can tomatoes with juice

❖        12 oz. mushrooms, quartered

❖        1.2 cup parsley leaves, finely chopped

Directions:

1. Heat 1 tablespoon of butter in a skillet. Cook oxtails, in batches, and cook for 4 minutes or until lightly browned all over. Transfer into the slow cooker.
2. Add remaining butter. Cook onions, garlic, celery, carrots, thyme, sea, salt, peppercorns, and bay leaf. Stir well.
3. Pour wine and bring to a boil. Scrape brown bits from the bottom of the pan. Add tomatoes with juice.
4. Transfer all ingredients into the slow cooker. Add mushrooms. Cover the lid and cook on low for 8 hours. Discard bay leaves. Garnish with parsley.

147. Pot Roast

Prep Time: 15 mins

Total Time: 2 hrs. 15 mins

Total Time: 2 hours 30 mins

Servings: 8

Ingredients:

❖        2 tablespoons clarified butter

❖        2 oz. pancetta, diced

❖        2 onions, finely chopped

❖        4 garlic cloves, minced

❖        2 celery stalks, diced

❖        2 carrots, diced

❖        1 teaspoon dried rosemary leaves

❖        2 bay leaves

❖        1 cinnamon stick

❖        ½ teaspoon of sea salt

❖        ½ teaspoon cracked black peppercorns

❖        2 tablespoons tomato paste

❖        3 cups red wine

❖        Pinch of sea salt

❖        Pinch of ground black pepper

Directions:

1. Heat 1 tablespoon clarified butter in a skillet. Cook pancetta for 3 minutes on each side until browned. Transfer into the slow cooker.
2. Add beef and cook for 8 minutes or until brown on all sides. Transfer into the slow cooker.
3. In the same skillet, add remaining clarified butter. Sauté onion, garlic, celery, carrots, rosemary, bay leaves, cinnamon stick, sea salt, and peppercorns. Stir in tomato paste. Pour wine. Stir well. Bring to a boil.
4. Transfer into the slow cooker. Cover the lid and cook on low for 8 hours.
5. Transfer meat to a platter. Keep warm. Discard bay leaves. Puree sauce using an immersion blender. Adjust taste if needed. Slice meat and serve.

148. Oxtails with Celery

Prep Time:  30 mins

Cook Time: 3 hrs.

Total Time: 3 hrs. 30 mins

Servings: 6

Ingredients:

❖        2 tablespoons olive oil, divided

❖        4 oz. pancetta, diced

❖        4 lbs. oxtails cut into 2-inch pieces

❖        1 onion , diced

❖        2 garlic cloves, minced

❖        2 celery stalks, diced

❖        1 teaspoon of sea salt

❖        1 teaspoon black peppercorns

❖        1 cup dry white wine

❖        1 cup tomato paste

❖        2 cups chicken stock

❖        6 cups celery, sliced

❖        ½ cup parsley cloves, finely chopped

Directions:

1. Heat olive oil in a skillet Add pancetta and cook for 4 minutes until browned on all sides. Transfer into the slow cooker.
2. Add oxtails, and cook in batches, for 5 minutes or until brown on all sides. Transfer into the slow cooker.
3. Heat the remaining oil. Sauté onion, garlic, celery, sea salt, and peppercorns for 4 minutes. Pour wine. Scrape up brown bits. Stir in tomato paste and chicken stock.
4. Transfer into the slow cooker. Cover the lid and cook on low for 8 hours.
5. When oxtails are almost cooked, bring a pot with salted water to a boil. Add celery and oxtails. Transfer into the slow cooker again. Cover and cook on high for 10 minutes. Garnish with parsley. Serve.

149. Italian- Style Goulash

Prep Time:  20 mins

Cook Time: 1 hrs.

Total Time: 1 hrs. 20 mins

Servings: 4

Ingredients:

❖        2 tablespoons olive oil

❖        2 lbs. stewing beef, trimmed

❖        2 onions, diced

❖        2 garlic cloves, minced

❖        2 celery stalks, diced

❖        1 carrot, diced

❖        2 teaspoons dried oregano

❖        1 teaspoon dried rosemary

❖        ½ teaspoon of sea salt

❖        1.2 teaspoon cracked black peppercorns

❖        ¼ cup tomato paste

❖        1 cup dry red wine

❖        2 potatoes, diced

❖        2 cups beef stock

❖        1 teaspoon hot paprika

❖        1 tablespoon sweet paprika

❖        2 tablespoons water

Directions:

1. Heat oil in a skillet. Cook beef, in batches, for 5 minutes or until lightly browned. Transfer into the slow cooker.
2. Heat the remaining oil. Sauté onion, garlic, celery, carrot, oregano, rosemary, sea salt, and peppercorns for 7 minutes. Stir in tomato paste. Pour wine. Bring to a boil. Scrape up brown bits from the bottom of the pan. Transfer into the slow cooker.
3. Add potatoes and pour stock. Cover the lid and cook on low for 8 hours.
4. Meanwhile, in a bowl, dissolve hot and sweet paprika in water. Stir well. Add to the slow cooker. Reposition the lid. Cover and cook on high for 15 minutes. Serve.

150. Coco Ginger Linguine

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Servings: 6

Ingredients:

❖        8 oz. dry linguine

❖        1 cup spinach leaves, rinsed and drained

❖        ½ cup Swiss chard, rinsed and dried

❖        ½ tbsp. olive oil

❖        2 small garlic cloves, minced

❖        1 ½ tbsps. fresh ginger, grated

❖        8 oz. coconut milk

❖        ¼ tsp. stevia

❖        1 ½ tsps. lemon juice, freshly squeezed

❖        Red pepper flakes

❖        Sea salt

❖        Ground black pepper

Directions:

1. Cook the pasta based on the package instructions. Rinse over cold water, drain thoroughly, and set aside.
2. Meanwhile, place garlic, ginger, stevia, coconut milk in the slow cooker. Mix well. Season with red pepper flakes, salt, and pepper. Add spinach and Swiss chard. Cover the lid. Cook on low for 4 hours.
3. Let cool, and then pour into a blender or food processor. Blend until creamy.
4. Transfer the pasta into a serving bowl, and then add the sauce. Toss well to coat, and then serve right away.

151. Vegan Macaroni and Cheese

Prep Time: 15 mins

Cook Time: 25 mins

Total Time: 40 mins

Servings: 4

Ingredients:

❖        6 oz. whole wheat rotini

❖        2 ½ tbsps nutritional yeast

❖        2 ½ tbsps non-dairy butter

❖        ½ panko breadcrumbs

❖        1 cup broccoli, chopped, steamed

❖        ½ cup sweet potato, diced

❖        ½ carrot, diced

❖        ½ cup water

❖        ½ tbsp. miso paste

❖        ½ tbsp. lemon juice, freshly squeezed

❖        ½ tbsp. tahini

❖        ½ tsp. Dijon mustard

❖        2 tbsps. cashews, chopped

❖        ½ tsp. sea salt

Directions:

1. Cook the pasta based on the package instructions. Rinse over cold water, drain thoroughly, and set aside.
2. In a slow cooker, combine carrot and sweet potato. Add the remaining ingredients, except for breadcrumbs and pasta. Cover the lid. Cook on low for 4 hours.
3. Allow to cool and then transfer in a food processor. Blend until smooth.
4. Transfer in a casserole dish. Top with the panko breadcrumbs. Bake for 15 minutes, or until the top is golden brown. Best served warm.

152. Glazed Salmon

Prep Time: 15 mins

Cook Time: 5 mins

Total Time: 1 hr. 20 mins

Servings: 6

Ingredients:

❖        ¼ cup soy sauce, reduced-sodium

❖        1 tbsp. lime juice

❖        2 tbsps. syrup, ample

❖        2 tbsps. scallions, chopped

❖        4 fillets, salmon

❖        1 tbsp. ginger, freshly grated

Directions:

1. Mix soy sauce, maple syrup, and lime juice in a mixing bowl. Add scallions and ginger, stirring well to combine. Stir in the salmon fillets and coat well with the mixture.
2. Transfer in the slow cooker. Cover the lid and cook on low for 6 hours. Best served warm.

153. Stroganoff

Prep Time: 15 mins

Cook Time: 15 mins

Total Tim: 30 mins

Servings: 8

Ingredients:

❖        8 oz. mushrooms, cremini, sliced

❖        ½ cup shallots, chopped

❖        1 tablespoon cornstarch, mixed w/ ¼ cup water

❖        ¾ pound steak, top round, w/ fat trimmed

❖        1 ¼ cups beef broth, low-sodium, fat-free

❖        1 tablespoon mustard, Dijon

❖        4 servings noodles, wide, cooked

❖        ½ cup yoghurt, plain, low-fat

Directions:

1. Slice beef into extremely thin slices, cut into bite-sized pieces. Transfer in the slow cooker.
2. Add in mushrooms, shallots, broth, mustard, cornstarch, and yoghurt. Stir well. Cover the lid and cook on low for 2 hours. 
3. Serve over hot noodles.

154. Barley and Squash Crockpot

Prep Time:  15 mins

Cook Time: 3 hrs. 30 mins

Total Time: 3 hours 45 mins

Servings: 6

Ingredients:

❖        1 tbsp. olive oil

❖        1tbsp. non-dairy butter

❖        ½ cup pearl barley

❖        1 ¾ cups butternut squash, cubed

❖        1 garlic clove, minced

❖        ½ red onion, minced

❖        1 tbsp. whole wheat flour

❖        1 cup non-dairy milk

❖        1 tsp. dried rosemary

❖        ½ cup non-dairy cheddar cheese, shredded

❖        1/3 cup Parmesan cheese, shredded

❖        Nutmeg

❖        ¼ tsp. sea salt

❖        Ground black pepper

Directions:

1. Combine water and barley in the slow cooker. Add garlic, onion, squash, butter, flour, milk, rosemary, and a dash of nutmeg in the slow cooker. Season to taste with salt and pepper.
2. Cover the lid and cook on low for 2 hours.
3. Mix the squash, barley and sauce in a baking dish, then top with Parmesan cheese. Seal with aluminum foil and bake for 15 minutes.
4. Uncover and set the oven to broil. Broil for 3 minutes, or until the casserole is golden brown. Let cool for 10 minutes, and then serve.

155. Seitan in Tomato and Soy Yogurt

Prep Time: 5 mins

Cook Time:  20 mins

Total Time: 25 mins

Servings:  6

Ingredients:

❖        ½ lb. seitan

❖        1 onion, diced

❖        2 garlic cloves

❖        2 ½ tbsps soy yoghurt

❖        2 ½ tbsps tomato sauce

❖        ½ tsp. cumin

❖        ¼ tsp. cayenne pepper

❖        1 fresh clove

❖        ½ tsp. sea salt

Directions:

1. Slice seitan into bite-sized cubes and set aside.
2. If using wooden skewers, soak them in cold water.
3. Combine yoghurt, tomato sauce, onion, garlic, cumin, cayenne, and clove in the slow cooker. Cover the lid and cook on low for 2 hours.
4. Allow to cool and then pour in a food processor. Blend until smooth.
5. Transfer mixture into a bowl, and then place the seitan in it. Turn to coat. Best served warm.

156. Cranberry-Apple Pork

Prep Time:  15 mins

Cook Time:  8 hrs.

Total Time:  8 hrs. 15 mins

Servings:  6

Ingredients:

❖        2 apples, Granny Smith, peeled, cored, sliced thickly

❖        1 tablespoon sugar, brown

❖        1 cup cranberries, fresh

❖        2 pork tenderloins, one-pounder, w/ sliver skin and fat trimmed

❖        ½ cup cider

❖        2 tablespoons cider vinegar

❖        1 teaspoon cinnamon

Directions:

1. Place tenderloins inside the slow cooker. Arrange apple slices around the pork. Scatter cranberries.
2. Pour in cider vinegar and apple cider, and then dust the surface of the pork with cinnamon and sugar.
3. Cover the lid and cook on low for 8 hours. Let stand for ten minutes. Serve.

157. Herbed Tenderloin

Prep Time: 5 mins.

Cook Time: 40 mins.

Total Time: 45 mins

Servings: 12

Ingredients:

❖        ¾ cup pork tenderloin

❖        ¼ cup mixed herbs (thyme, parsley, rosemary, sage), fresh, chopped finely

❖        ½ teaspoon black pepper, freshly ground

Directions:

1. Coat pork with the herbs. Tuck in thin ends to make sure the pork evenly cooks.
2. Place pork in the slow cooker. Cover the lid and cook on low for 8 hours or on high for 4 hours. 
3. Let stand for ten minutes. Serve.

158. Corn and Mushroom

Prep Time: 5 mins

Cook Time: 15 mins

Total Time: 20 mins

Servings: 4

Ingredients:

❖        2 Tbsps. vegetable stock, unsalted

❖        1 can, 15 oz. button mushrooms, pieces and stems, rinsed, drained

❖        1 Tbsp. coconut oil, organic

❖        2 cans, 15 oz. each whole corn kernels, rinsed, drained

❖        1 shallot, peeled, minced

❖        salt

❖        white pepper, to taste

Directions:

1. Pour ingredients into the slow cooker. Pour stock until liquid reaches 4-cup line of the pot. Stir.
2. Cover the lid and cook on low for 4 hours.
3. Divide into equal portions. Serve

159. Thai Tofu Bowls

Prep Time: 20mins

Cook Time10mins

Total Time 30 mins

Servings: 4

Ingredients:

❖        ½ tsp olive oil

❖        24 oz. extra firm tofu, cubed

❖        1 ½ cups vegetable broth

❖        1 cup cauliflower, chopped

❖        3 tbsps. scallions, chopped

❖        1 garlic clove, crushed

❖        ¼ cup onion, chopped

❖        1 tsp. ginger grated

❖        1 celery stalk, sliced

❖        ½ tbsp. lemon juice, freshly squeezed

❖        ½ tsp. five-spice

❖        1/ tsp hot pepper sauce

❖        ¼ tsp sea salt

❖        3 tbsps. fresh cilantro, chopped

Directions:

1. Place tofu cubes in the slow cooker. Add onion, garlic, celery, lemon juice, salt, ginger, and five-spice. Mix well.
2. Stir hot pepper sauce in the broth until thoroughly combined, and then pour into the slow cooker. Shred cauliflower in the food processor until grainy. Put inside the slow cooker.
3. Cover the lid and cook on low for 4 hours.
4. Divide mixture among bowls. Garnish with cilantro. Serve.

160. Beef with Mushrooms and Sweet Potato

Prep time: 20 mins

Cook time: 1 hour 10 mins

Total time: 1 hour 30 mins

Servings: 6

Ingredients:

❖        2/3 lb. stewing beef, lean

❖        8 oz. button mushrooms , halved

❖        1 cup red wine

❖        1 onion, roughly chopped

❖        2 bay leaves

❖        2 celery stalks, sliced

❖        1 tsp. dried thyme

❖        2 cups sweet potato, chopped

❖        2 tbsps. tomato paste

❖        1 garlic clove, crushed

❖        8 oz. tomato sauce, w/out added salt

❖        2 carrots, sliced

❖        15 oz. black beans, reduced-sodium, drained, rinsed

❖        1 tsp. dried oregano

Directions:

1. Fill the slow cooker with vegetables before adding in the beef. Pour red wine, bay leaves, black beans, tomato sauce, tomato paste, and herbs.
2. Cover the lid. Allow the mixture to cook for eight hours on low. Serve.