Adzuki Hummus and Feta Sandwich NS 
Mushroom and Leek Subs Fish Fillet Sandwich Bacon Grilled Cheese NS Greens and Beans Salad NS Dandelion Greens with Roasted Roots and Horseradish Dressing NS Roasted-Artichoke Greek Salad NS Salmon-Salad Radicchio Cups NS Salad Pizza NS Baked Falafel NS Raw Kale Salad with Zesty Lime Dressing NS Crunchy Kohlrabi Spring Rolls with Sweet Cherry Dip NS Feta, Spinach, and Broccolini Pie NS Fava Bean Stew NS
Each lunch recipe is written to provide a balance between vegetables and varying types of proteins while staying lighter on the complex carbohydrates. Recipes that are more dominantly vegetable or protein have suggestions for a tasty complement of the other.
2 slices brown rice bread
1⁄2 teaspoon olive oil
Large-grain sea salt, to taste
2 tablespoons Adzuki Hummus*
1 (1⁄4-inch) slice brick feta cheese
2 thin-sliced artichoke hearts
2 leaves Boston Bibb lettuce
1. Toast bread lightly, just until honey brown, and drizzle one side of each slice with olive oil and a scant sprinkling of sea salt.
2. Spread hummus on the olive oil side of one piece of toast, and top with feta, sliced artichokes, and lettuce leaves. Place the second piece of toast oil side down, and slice in half.
3. Serve immediately.
SERVES 1
3 cups roughly chopped button mushrooms
1⁄4 cup grated onion
2 teaspoons olive oil
1 teaspoon garlic, minced
1⁄2 cup bread crumbs*
1 large egg
2 tablespoons basil, chopped
1 tablespoon oregano, chopped
Sea salt, to taste
sauce:
2 teaspoons olive oil
1⁄2 cup onions, chopped
1 clove garlic, minced
1 (4.2-oz) jar pimiento, chopped
1⁄2 cup Vegetable Stock*
1 teaspoon agave
1⁄2 cup basil, chopped
1⁄2 cup mozzarella
4 brown rice/millet buns
1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper and set aside.
2. In a large skillet, sauté mushrooms and onions with olive oil for 8 to 10 minutes until mushrooms have released their liquid and onions begin to tenderize. Remove from heat, let cool to room temperature, and drain excess liquid if it exists.
3. Place mushrooms and onions in a food processor with bread crumbs, egg, basil, oregano, and a dash of sea salt. Pulse until ingredients are coarse and combined, not pureed.
4. Use a tablespoon or a small ice cream scoop to form mushroom mixture into balls. Place on prepared baking sheet and bake for 40 minutes or until cooked through.
5. Make sauce: In a large saucepan, heat olive oil over medium-low heat. Sauté onion and garlic for 4 to 5 minutes. Add pimientos and sauté an additional 3 to 4 minutes. Add stock and agave, bring to a boil, and reduce to simmer until mushroom balls are done.
6. Add mushroom balls to sauce and spoon sauce around mushroom to evenly coat.
7. Serve warm topped with mozzarella cheese on toasted buns.
SERVES 4
Fish Fillet Sandwich 
1 pound cod
1⁄4 teaspoon sea salt
1 large egg, slightly beaten
1⁄2 cup spelt flour
1 teaspoon garlic powder
1 tablespoon olive oil
4 Ezekiel or spelt buns
1 cup shredded romaine lettuce
sauce:
1 (5.5-oz.) container thick Greek yogurt
1 tablespoon minced onion
Sea salt, to taste
1 tablespoon chopped fresh dill
2 teaspoons lemon zest
1. Season cod with sea salt and slice into 4 individual fillets. In a large, flat-bottomed bowl, add beaten egg, and in a second, add flour and garlic powder. Dip each cod fillet into the egg mixture and then into the flour mixture. Dust off excess flour and place onto a clean plate.
2. In a large, high-sided skillet, heat olive oil over medium heat. Once hot, add fish fillets, keeping 2 inches of space between each. Cook about 4 minutes per side or until center is flaky and opaque.
3. Toast buns and set aside.
4. Combine sauce ingredients in a medium bowl. Spoon yogurt sauce on each half of the bun, and top with romaine and cooked fish.
SERVES 2
tip: Keep an eye on the fish while it cooks to make sure it does not burn. You may need to flip the fish twice to make sure this does not happen. If more oil is needed, add 1 teaspoon at a time.
1 teaspoon olive oil
4 strips (nitrate- and preservative-free) turkey bacon
4 cups spinach
4 teaspoons ghee
4 slices oat bread
1⁄2 cup shredded mozzarella cheese
1. Preheat oven or toaster oven to 200 degrees.
2. In a large skillet, heat olive oil over medium heat. Cook bacon for 1 to 2 minutes per side. Drain on paper towels and keep warm in oven; this will help the bacon crisp up further.
3. Add spinach to skillet and cook over medium heat for 1 to 2 minutes with remaining olive oil, just until leaves are wilted.
4. Spread ghee evenly on one side of each piece of bread. Place bacon, spinach, and cheese on unbuttered side of bread and top with a second piece of buttered toast, so that the outer side of each piece is buttered. Toast in a skillet until lightly browned on each side and cheese has melted.
5. Slice in half and serve warm.
SERVES 2
1 head escarole
1⁄2 cup cooked or canned pinto beans, drained and rinsed
2 cups snap peas
4 cups string beans
dressing:
1 tablespoon chopped mint
1 tablespoon fresh lime juice
1⁄8 teaspoon cumin
1 clove garlic, minced
1⁄2 teaspoon honey
1⁄4 cup olive oil
Sea salt, to taste
1. Wash escarole and pat dry. Tear escarole in bite-size pieces and place in a large serving bowl. Top with pinto beans, and set aside.
2. Bring a large pot of water to boil. Cook snap peas and string beans for 3 minutes and shock in a large bowl of ice water to stop the cooking process. Lay the peas and beans on a kitchen towel to dry. Add to escarole.
3. In a small bowl, whisk dressing ingredients to combine. Drizzle over salad and serve.
SERVES 4
1 raw beet
3 small, tricolored carrots*
2 medium parsnips
2 teaspoons olive oil
2 bunches dandelion greens
Sea salt, to taste
dressing:
1⁄4 cup fresh, finely grated horseradish
1⁄4 cup olive oil
1 tablespoon fresh basil
2 tablespoons fresh lemon juice
Sea salt, to taste
1. Preheat oven to 375 degrees.
2. Peel beet, carrots, and parsnips. Dice vegetables into 1⁄2-inch cubes. Toss with olive oil and season with sea salt. Spread in a single layer on a baking sheet and bake for 55 to 60 minutes, tossing halfway through.
3. To prepare dressing, in a small bowl, whisk horseradish with remaining dressing ingredients.
4. Toss dandelion greens in a large bowl with horseradish dressing, top with roasted vegetables, and serve.
SERVES 4
1 cup artichoke hearts, quartered
1 teaspoon olive oil
Sea salt, to taste
6 cups torn romaine lettuce
1⁄2 cup crumbled feta cheese
dressing:
1 tablespoon fresh oregano
2 tablespoons fresh squeezed lemon juice
3 tablespoons olive oil
Sea salt, to taste
1. Preheat oven to 375 degrees.
2. Place artichokes on a baking sheet. Drizzle with olive oil, sprinkle with sea salt, and bake for 25 minutes on the top rack of the oven.
3. Remove artichokes from oven and let cool.
4. In a large bowl, whisk dressing ingredients together; set aside.
5. Wash lettuce, and pat dry. Tear into bite-size pieces and place in a serving bowl. Add artichokes, olives, and feta cheese. Drizzle with dressing and toss to combine.
SERVES 4
Salmon-Salad Radicchio Cups
1 head radicchio
1⁄2 pound salmon, cooked
3 tablespoons diced chives
1⁄2 teaspoon sea salt
1⁄2 cup cooked peas
1⁄2 cup finely diced apples
1 teaspoon honey
1 tablespoon fresh chopped oregano
Juice and zest of 1 lemon
1⁄4 cup olive oil
1. Start by peeling outer leaves of the radicchio, and discarding the first couple leaves. Continue peeling inner leaves gently, snapping at the base to maintain the integrity of each leaf. Clean with cold water and let dry on a kitchen towel.
2. Flake salmon into a bowl, and add chives, salt, peas, and apples.
3. Make dressing by whisking together honey, oregano, lemon juice and zest, and olive oil. Drizzle over salmon mixture, and spoon salmon into prepared radicchio cups.
SERVES 2
crust:
Store-bought spelt or gluten-free brown rice crust (with allowable grains)
1⁄4 cup shaved, hard goat cheese
2 cups frozen artichoke hearts, thawed
1 head broccoli
1 teaspoon olive oil
Sea salt, to taste
2 cups watercress
1⁄4 cup carrots, shaved
1 tablespoon blanched, slivered almonds
dressing:
1 tablespoon fresh lemon juice
1 teaspoon minced onion
1 tablespoon olive oil
2 teaspoons chopped fresh oregano
1. Preheat oven to 375 degrees.
2. Layer pizza crust with shaved goat cheese and bake for 5 minutes, just until slightly melted. Remove and let cool.
3. Increase oven temperature to 400 degrees. Slice artichokes into quarters, and pat dry. Cut broccoli into bite-size florets, and place on a baking sheet with quartered artichokes. Toss with olive oil and sea salt, and bake for 20 minutes. Broccoli and artichokes will have toasted brown edges and still be brightly colored when done. Let cool.
4. Whisk dressing ingredients together, and toss with watercress, carrots, artichokes, broccoli, and almonds. Top crust with salad mixture and serve cold.
SERVES 4
Baked Falafel
11⁄2 cups dried adzuki beans (not canned or precooked)
1 tablespoon olive oil, divided
1⁄2 cup chopped parsley
2 tablespoons oat flour
1 cup chopped onion
2 cloves garlic, minced
1⁄4 teaspoon coriander
1⁄4 teaspoon cumin
1⁄2 teaspoon sea salt
1. Soak dry beans overnight in cold water. Drain and rinse.
2. Boil presoaked beans for 30 minutes. Drain and rinse. Beans will not be completely cooked. Leaving them slightly firm will help falafel’s texture. Set beans in a single layer on a paper towel to dry.
3. Preheat oven to 350 degrees. Brush baking sheet with 1⁄2 tablespoon oil, and set aside.
4. In a food processor, add beans and parsley, flour, onion, garlic, coriander, cumin, and salt. Pulse until ingredients form a thick paste. Use a tablespoon to scoop mixture into the palm of your hand, roll into balls, and place on prepared baking sheet. Continue until all of the mixture has been used. Brush remaining olive oil on the tops of falafel balls and bake in the oven for 25 minutes.
5. Increase oven temperature to 400 degrees and bake an additional 15 minutes.
6. Serve on top of Roasted-Artichoke Greek Salad (page 54).
SERVES 4
Raw Kale Salad with Zesty Lime Dressing
1 bunch kale
2 teaspoons olive oil
1 large white onion, sliced
1⁄2 cup raisins
dressing:
2 tablespoons olive oil
2 limes, juiced
1 clove garlic, minced
1⁄8 teaspoon ground cumin
Sea salt, to taste
1. Wash kale and dry on kitchen towels. Strip kale off the woody stems by holding the stem with one hand and wrapping finger and thumb of the other hand around the stem and pulling quickly down. Discard stems and tear leaves into bite-size pieces. Place in a large bowl and set aside.
2. In a skillet, heat olive oil over medium heat. Add onion, and sauté for 3 to 4 minutes. Add raisins and continue cooking for 5 minutes. Remove from heat and toss with raw kale.
3. In a small bowl, whisk dressing ingredients. Drizzle over kale salad and toss to coat.
4. Serve with leftover or chilled, baked salmon, roasted chicken, or beans for added protein.
SERVES 6
spring rolls:
1 kohlrabi, bulb and leaves
3 small tricolored carrots
2 teaspoons olive oil
1⁄4 cup finely chopped onion
1⁄4 cup julienned fresh basil
Sea salt, to taste
4 large rice paper wraps
sweet cherry dip:
1⁄3 cup (no sugar added) cherry jam
1 tablespoon fresh grated ginger
1 tablespoon finely diced onion
1 teaspoon agave
Juice of half a lemon
Sea salt, to taste
1. Prepare kohlrabi by pulling leaves off stalks, then wash and let dry on a kitchen towel. Peel bulb and slice off tough top and bottom. Slice into thin matchsticks and set aside. Peel and slice carrots in the same fashion.
2. In a skillet, heat olive oil over medium heat. Sauté onion for 5 to 6 minutes. Add kohlrabi greens and sauté an additional 2 minutes. Remove from heat and let cool.
3. Add carrots, kohlrabi, and basil to sautéed vegetables; toss to combine.
4. Pour hot water halfway up a large, flat-bottomed bowl. One at a time, submerge rice paper wraps in water until they soften and become malleable. This will take about 30 seconds. Rice paper will be delicate so be gentle! Place rice wrap on a plate or cutting board, and spoon about 2 tablespoons of the vegetable mixture down the center of the rice paper. Roll the sides over the vegetables first, pull the top over the vegetables and continue to roll over itself. Slice in half. Repeat until all of the filling is gone.
5. In a small saucepan, combine all sauce ingredients. Stir 1 to 2 minutes until warmed through and melted together.
6. Serve wraps with cherry dip.
SERVES 2
kohlrabi
It looks like a root, but actually grows above ground and is abundant with nutritional value for Type As. The bulb sprouts long stems with leafy tops, which are also edible. Kohlrabi can be eaten raw or cooked.
Feta,
Spinach, and
Broccolini
Pie
crust:
1 cup spelt flour plus more for rolling
1⁄4 teaspoon sea salt
4 tablespoons chilled ghee
4–5 tablespoons ice cold water
filling:
2 teaspoons olive oil
4 cups baby spinach
1⁄2 cup diced white onion
2 cups chopped broccolini
1 cup crumbled feta cheese
2 large eggs
1⁄3 cup Vegetable Stock*
2 tablespoons fresh thyme
Sea salt, to taste
1. Preheat oven to 375 degrees.
2. Combine flour and salt in a large bowl. Cut cold ghee into small pieces, and add to flour mixture. Using a crossing motion with two butter knives or a pastry cutter, incorporate ghee into the flour until the mixture resembles coarse corn meal. Add water, 1 tablespoon at a time, until the dough comes together but is not sticky. Gather dough in your hands, and knead until dough becomes smooth and pliable, being careful not to overwork the dough. Small pieces of ghee should still be visible. Cover with plastic wrap and refrigerate dough for 1 hour.
3. Roll dough out on a floured surface until about 12 inches in diameter and approximately 1⁄8-inch thick. Gently press the dough into a 9-inch pie plate, and pinch edges between two fingers to create pleated edges.
4. Par-bake crust for 15 minutes. (“Par-bake” means that you are partially baking the crust before adding the filling.)
5. While the crust bakes, make filling. In a large skillet over medium heat, heat olive oil. Sauté spinach, onion, and broccolini for 4 minutes or just until vegetables are tender. Remove vegetables and place into a large bowl, toss with feta, and let cool.
6. In a separate bowl, whisk eggs, stock, thyme, and salt. Pour over cooled vegetables and mix to combine.
7. Pour filling into par-baked spelt pie crust and bake 30 minutes or until filling is firm.
8. Serve warm or cold (if serving cold, let cool and then place in refrigerator until ready to eat).
SERVES 6
featured ingredient
broccolini
Broccolini looks like an elongated and tender version of its look-alike, broccoli. Broccolini has a slightly more mild taste and is much more palatable when sautéed, roasted, or grilled. If cooked simply, it pairs best with olive oil and garlic. It is often confused with rappini or broccoli rabe, which has a much more bitter taste and is less appealing to most people.
2 teaspoons olive oil
1 cup diced onion
1 celery root, peeled and cut into 1⁄4-inch dice
2 cups 1⁄2-inch diced sweet potato
4 cups fava beans, rinsed and drained
11⁄2 cups Vegetable Stock*
1 clove garlic
1 sprig sage
4 sprigs thyme
1 teaspoon sea salt
2 cups snow peas
1. In a Dutch oven, heat olive oil over medium heat. Add onions and celery root and sauté for 4 to 5 minutes. Add sweet potato, and sauté an additional 2 to 3 minutes. Add beans, stock, garlic, sage, thyme, and salt, and bring to a gentle boil.
2. Reduce heat, cover, and simmer 30 minutes.
3. Add snow peas and cook an additional 5 minutes.
4. Serve warm.
SERVES 4
