How you cook your healthy food is important since even the best-tasting, healthiest ingredients can be ruined through improper kitchen practices. The biggest problems are overcooking, using too-high heat, and overheating certain types of oils. Consider the following guidelines:
• Meats, fish, and poultry can be oven- or pan-roasted, quickly grilled, and often cooked in their own juices. Fish is especially healthy when lightly steamed or poached and, when fresh and wild, can be eaten raw. Less oil or butter is needed for pan-cooking meats because they often contain their own fats. It’s also important to avoid using high heat for too long. For instance when grilling a steak or lamb, trim off as much fat as possible and turn it every minute or so to prevent the excess formation of chemicals that can be harmful to your health. When you are grilling vegetables, turn them often as well. Ground meat should be bought fresh and cooked thoroughly as soon as possible. Many meat departments grind meat in the morning, so buy ground meats early in the day and cook or freeze them right away.
• The worst method for cooking is deep-fat or high-heat frying using vegetable oils. Use monounsaturated and saturated fats for cooking as they are not sensitive to heat. Coconut oil and butter are the safest fats for cooking, followed by olive oil, lard, and duck fat; the last three contain some polyunsaturated fats, so care should be taken to not heat too high. Most other fats are high in polyunsaturated oils and very prone to oxidizing when exposed to heat, producing free radicals—avoid corn, safflower, sesame, peanut, and canola oils.
• Vegetables can be steamed, stir-fried in olive oil, roasted, baked, or grilled. Cook vegetables minimally to avoid destroying nutrients—they also taste better when not overcooked. If boiling or steaming, use as little water as possible to avoid the loss of nutrients through the water. Slow-cooked vegetable stews will contain much of the minerals and heat-resistant vitamins in the liquid while some heat-sensitive vitamins will be lost. Don’t throw out the water from your steamed vegetables. Either drink it or use it for a soup base or in a smoothie.
• Eggs can be soft- or hard-boiled or cooked sunny-side up, over easy, poached, or lightly scrambled. Letting the yolk remain soft is not only tastier but is healthier because heat-sensitive compounds are retained. Make sure the egg white cooks slightly because it’s better for the intestines.
The meal ideas below are typical of the ones I use daily. They are general guidelines. Each meal you prepare is not only a delicious nutritional feast, but should be relatively quick and easy to make. Food preparation is an art and science, so exact ingredient lists are unnecessary as each time you create the same dish, it will be a bit different—hopefully better. Enjoy!
A hearty salad can be a meal (just add protein) or a part of a healthy meal. Some of the best simple salads are very easy to make: Always keep a container of cleaned leaf lettuce, tomatoes, carrots, and other items in the refrigerator, so a salad can be made in minutes. Add your favorite homemade dressing or just olive oil and balsamic vinegar and salt. Below are some fancy, unique, yet simple salads.
Shred green tart apples and raw peeled beetroots in a food processor or with a mandolin slicer. Mix together and squeeze in some fresh lime. Add salt to taste. Shred in carrots and ginger for a variation.
Mix fresh baby arugula and diced pears. Add pecans, salt, olive oil, and Parmesan, pecorino, or Gorgonzola cheese.
On a flat pan, roast grape tomatoes with a touch of extra-virgin olive oil and salt in a single layer at 250°F for about four hours. Allow to cool, and mix with fresh baby arugula. Add crumbled goat cheese.
Shred carrots, daikon radish, cabbage, red peppers, and cucumbers in a food processor or with mandolin slicer. Make a dressing with raw sesame or olive oil, rice wine vinegar, salt, grated fresh ginger and garlic, fresh lime or lemon juice, and a bit of honey. Spice it up with cayenne pepper if desired. Add cilantro or fresh basil for even more exciting flavors.
A note about peppers: Before they ripen, peppers are green. When ripe, they turn a particular color, depending on the variety. Ripe peppers are red, purple, yellow, or orange. Avoid eating green peppers as they are difficult to digest and not as tasty.
Steam or bake whole beetroots. Cool and dice into bite-size cubes. Marinate in lemon juice, grated or finely chopped fresh ginger root, salt, and a touch of honey.
Dice cooked beets and add to fresh mâche or other garden greens. Top with olive oil, vinegar, and salt.
On a bed of fresh baby spinach, add grapefruit sections and diced avocados. Make a dressing of blended grapefruit sections, ginger, garlic, honey, salt, and olive oil.
Simply mix grapefruit sections with fresh pomegranate seeds.
Thinly slice apples and fennel bulbs. Dress with apple cider vinegar, honey, and salt.
Mix orange sections with chopped fresh fennel. Sprinkle with unsweetened grated coconut. Add plain sheep or goat yogurt. Mix well and let sit in refrigerator to chill.
Slice cucumbers (the small seedless ones are best), and add thinly sliced or diced garlic, fresh dill, salt, a small amount of honey, and white wine vinegar for the pickle juice. For a variation, include wheat-free soy sauce and sesame seeds. Store in glass jar in refrigerator.
Mix a variety of fresh herbs and baby greens (basil, mint, cilantro, tarragon, dill, arugula, chard, spinach, lettuce). Cut a small watermelon into cubes and add crumbled soft goat cheese. Toss with olive oil and salt.
The flavors of many foods can be heightened with a good dressing or sauce. Following are recipes for my favorite healthful salad dressings and stove-top sauces.
In a blender, mix 8 ounces extra-virgin olive oil, 2 cloves garlic, 2 ounces or more apple cider vinegar, 1 to 2 tablespoons fresh or dried parsley (or cilantro), 1 to 2 teaspoons sea salt, and ½ teaspoon mustard.
Options:
Add 1 to 2 tablespoons sheep or goat yogurt or cream.
Blend in 1 avocado, 1 tomato, 1 mango, or juice from half a lime (in place of the vinegar).
Use 4 ounces of sesame or walnut oil for variation in taste.
Once you find the best combinations, make a larger amount so you always have it available. Shake well before serving.
Combine about 4 parts olive oil with 1 part rice wine vinegar. Add small amounts of honey, sesame tahini, miso, grated ginger, salt, and chopped garlic.
The most basic of sauces is also the easiest to make—simply butter and sea salt. When you make your vegetables, put some sweet cream butter on the vegetables while still hot, along with some sea salt. (Sweet butter is made without salt—the cream used to make this butter is a higher quality and more tasty than that used for salted butter.) Even those who never liked vegetables will usually eat them with a butter sauce. Variation: sauté garlic or onions with or without some spices (tarragon works well) in butter and some olive oil.
Melt one pound of sweet (unsalted) butter, and bring just to the point of low boil to allow separation of solids and fat. Skim off solids that rise to the top (this can be added to soups or vegetables). Use the clear butter (ghee) like any other butter. Ghee does not burn like butter and does not require refrigeration.
This is a quick and easy, tasty, and healthful all-around red sauce. Just put some chopped fresh tomatoes or whole canned tomatoes in an uncovered pot and boil fast (not a simmer) until desired consistency—this may take a couple of hours or more depending on the volume. Add salt. When cooked down to a thicker sauce, tomatoes take on a unique taste all their own. Even without adding any spices, you’ll have a great-tasting sauce. You can freeze it in small glass containers. Once you have the basic sauce, add garlic, parsley, basil, turmeric, or your favorite spices.
The fanciest basic sauce is the cream sauce, simply made from heavy cream, butter, psyllium, and salt. Use just less than the same amount of cream as the amount of sauce you want. For example, for about 2 cups of sauce, use a bit less than 2 cups of cream. Heat the cream to just before it simmers. In a separate pan, melt about a half stick (4 tablespoons) of sweet butter on low heat. With a whisk, slowly stir in about ½ teaspoon finely ground psyllium into the butter. Slowly add the hot cream while continuously stirring over low to medium heat, bringing to a simmer for 5 to 10 minutes. Add sea salt to taste.
Once you can make a good basic cream sauce quickly and easily, you can create a variety of different sauces almost as easily. For example, adding some chopped onion or garlic, a bay leaf, tarragon, or other spices to the cream, after heating it, makes a different sauce. For a cheese sauce, add any type of cheese to the basic cream sauce.
In a blender or food processor, mix fresh basil, garlic, extra-virgin olive oil, pine nuts, and sea salt.
Almost any food can be the base for a delicious soup. And it need not be a lengthy or difficult recipe. Use vegetables in your refrigerator that are getting too old to serve fresh (or freeze them and use later): salad greens and other vegetables, meat bones, chicken and turkey carcasses, and other flavorful foods that you might normally discard. Lightly sauté vegetables and meat scraps in olive oil or butter, cover with generous amount of water, and add salt and spices as desired. Simmer. Strain the broth when cool and store in glass quart-size jars. If freezing, allow at least an inch of space from the top of the jar. If you are making a vegetable soup from wilted vegetables, try blending the cooked vegetables with broth, salt, and other seasonings for bisquelike soup.
This traditional Japanese-style soup is fun and delicious. In a bowl, slice paper-thin, bit-sized pieces of steak (best done when steak is still slightly frozen), and add wheat-free soy sauce and sesame oil. Marinate at room temperature for about thirty minutes. In a large bowl, mix shredded cabbage and carrots, chopped green onions, and other vegetables, with kelp noodles, finely sliced mushrooms, garlic, and ginger. Add boiling water or broth to a pot that can be heated at the dinner table (either a candle warmer or electric hot plate). Keep the water or broth near boiling during dinner. First, add some of the vegetables and noodles to the broth and allow it to simmer. Then, dip a piece of beef into broth with chop-sticks—just for a moment for rare beef or a bit longer for medium rare—picking up veggies and noodles with the beef. Keep adding vegetables and noodles throughout the dinner. When finished eating the beef (it will further make a delicious soup), serve the liquid stock in bowls for the end of the meal.
A quick, raw, delicious soup. Blend until smooth about 12 ounces of fresh or canned peeled whole tomatoes, 2 carrots, 1 to 2 cloves of garlic, ½ small onion, and fresh basil leaves. Add salt and spice to taste. Serve with a topping of sour cream, diced avocado, and sprigs of fresh cilantro.
In a large uncovered pot—and a rapid boil, not a simmer—cook down cut-up fresh or canned tomatoes to a thick consistency (this could take an hour or longer depending on the volume). Add sweet basil pesto (fresh basil, garlic, olive oil, pine nuts, salt), fresh ricotta, heavy cream, salt, or a pinch of cayenne pepper. (This is also an excellent sauce for grilled eggplant or zucchini, omelets, or many other dishes.)
Peel off the skin from 1 to 3 young cucumbers (and/or zucchini) with the mandolin slicer to make julienne strips. Set aside for a separate salad (see below). Slice and blend remaining cucumbers with olive oil, fresh garlic, sea salt, and fresh dill. Top with sour cream, slices of avocado, or fresh tomato.
Blend well carrots, vegetable broth, ginger, small amount of stewed tomato, peeled cucumber, curry, and sea salt. Serve cold. This recipe also works well with cooked carrots and may be served hot.
Sauté favorite mushrooms in duck fat (see Roast Duck recipe below), olive oil, or butter, with onions or leeks. Salt to taste. Blend until desired consistency, chunky or smooth—you may need to add broth. Top with thin slices of fresh mushrooms.
Soak dried lentils for two days, rinsing thoroughly twice daily. Cook for 30 minutes or until just tender. Sauté onions, garlic, ginger, and carrots in olive oil, and season with curry, cardamom, chili, and cayenne pepper to taste. Add lentils and ½ cup unsweetened coconut milk, and simmer until flavors are richly mixed. Serve with fresh cilantro, grated coconut, chopped walnuts, and fine-chopped dates.
Cut butternut squash into large pieces, removing the seeds, and steam. When tender, cool and remove the skin. Puree in blender with unsalted butter and some of the remaining water to desired soup consistency. Add sea salt to taste. Variations include using coconut milk and curry or other spices such as cayenne pepper or cinnamon. Top with cilantro leaves or fresh parsley, tarragon, toasted shredded coconut, browned thin slices of garlic, or caramelized onions.
Steam and blend butternut squash as above. Add 1 teaspoon of salt, ½ teaspoon cinnamon, 
teaspoon each of nutmeg, all-spice, and cayenne. Simmer until hot. In a separate saucepan, warm 2 tablespoons of shelled pumpkin seeds with a bit of honey. Put seeds in a separate dish to be used later. Marinate fresh tarragon and ¼ cup white vinegar, and in the same saucepan, reduce (boil down) until almost all liquid is evaporated. Gently whisk in 1 to 2 tablespoons heavy cream to thicken into a tarragon cream. Pour soup into bowls, pour the tarragon cream in the center, and top with the sweet pumpkin seeds.
Heat chicken broth in a wide saucepan or skillet to just before boiling. Turn off heat and slowly drop in raw eggs (whole or lightly beaten) while slowly mixing the soup (use one or two eggs per serving). Serve in a bowl with chopped fresh spinach. Top with Parmesan cheese and salt to taste. This also makes a wonderful wintertime breakfast.
Simmer your favorite whole bird in salted water until almost done. Cool and remove bones and strain unwanted debris. Add chopped onions, zucchini, kale, spinach, carrots, peas, or other available vegetables, and simmer until done. Season with salt and your favorite spices. Try cinnamon, cloves, or cayenne pepper. Stir in some sour cream or yogurt for a creamy variation.
Brown ground pork with chopped ginger, garlic, and cabbage until done. Season with a bit of wheat-free soy sauce and salt to taste. Top with sesame seeds, cilantro, spring onions, or scrambled egg. Fresh mung bean sprouts add a terrific crunch to this flavorful Asian-style soup.
Sauté ground beef while covered to create a broth. Sauté sliced onions in olive oil and salt, then add to cooked beef. Add chopped kale and a bit more water to make a thick soup. Bring to a simmer until done.
Option: add fresh yogurt or crumbles of mild blue cheese.
A great broth for this is made from organic grass-fed beef-marrow bones cooked in a Crock-Pot. Sauté sliced onions in olive oil, add to strained broth. Add halved cherry tomatoes, sliced Asian eggplant (or small bits of regular eggplant), cut green beans, fresh oregano, sea salt, ground turmeric, and cardamom.
Vegetables should be the bulk of most meals. From a simple dish such as steamed broccoli to fancy fare such as spinach soufflé, vegetables should be a healthy and delicious part of meals and even snacks.
Carefully cut squash crosswise, scoop out seeds, and trim ends slightly to create a flat bottom. Bake in a pan with large end down with about a quarter inch of water at 350°F for about 15 minutes. Turn over, add a small amount of butter to the squash, and continue baking until soft. Option: fill with sautéed diced apples, raisins, walnuts or pecans, and cinnamon in butter.
Select large bright green artichokes with the leaves tightly held together. Cut the thorny tips off with scissors. Slice down the center and through the stem, or boil whole in water and olive oil until leaves easily tear off. Serve hot or cold with garlic, salt and butter, and olive oil as the dip. (The thorny inside hairs of the artichoke heart can be easily scooped out with a spoon.)
Spears should feel crisp and not limp. Cut or snap off the white ends (they tend to be woody and tough but can be used to flavor soups). Steam lightly and serve with a butter sauce. Or brush with olive oil and place a single layer on a baking sheet and broil until bright green. Leftover asparagus is great in soups, salads, or chopped egg dishes.
Baby bok choy is most tender and is becoming very popular and inexpensive in some Asian supermarkets. Remove the white tough stem from the green leaves. Sauté the chopped stem at a low temperature in olive oil, then add the chopped green leaves and stir until just barely wilted. Bok choy is also great in soups and egg dishes.
Buy heads that have tight florets and are bright green. Cut off heads, lightly steam, and serve with a butter sauce. They’re also great with a garlic sauce or cold in salads. Save the stems and peel for soups by dicing them (like celery or potatoes). Leftover broccoli can be chopped and used in an egg frittata, soups, or other dishes.
Cut or peel the tough broccoli stems (or cut a head of cauliflower in quarters) and steam with a small amount of water. In a blender, combine 4 eggs, salt, and 2 to 4 ounces of white cheddar or swiss for the broccoli (or soft goat cheese for cauliflower). Pour into buttered pan and place in another pan of water to prevent browning. Bake at 350°F for 30 to 45 minutes.
Clean and halve brussels sprouts (or keep the smaller ones whole). Lightly steam until just tender. Serve plain or with a butter sauce. Option: make a dressing of raw sesame oil, wheat-free soy sauce, grated ginger, and garlic, and sprinkle with raw sesame seeds.
Cut lengthwise and remove the seeds. Steam until tender and remove skin. Mash with butter as vegetable side dish.
Thinly slice or shred green cabbage. Use raw for salads or toss with apple cider vinegar and salt for coleslaw (marinate for a day or two in refrigerator). For a side dish, sauté on low heat with olive oil and add ground caraway seeds, butter, and sea salt.
Lightly steam cauliflower, then mix in food processor with a small amount of butter, heavy cream, and sea salt. It can also be mixed by hand. It should be the consistency of mashed potatoes. Top with chopped chives or parsley, sour cream, or cheese.
Cube eggplant and sauté in olive oil, whole garlic, and salt until well done. Thoroughly blend with 2 tablespoons tahini, 1 tablespoon lemon juice, and basil (dried or fresh). If too thick, add more olive oil. Eat as is, use on flax crackers, as a sauce for meat, or with salads. It’s delicious warm or cold.
Cut eggplant crosswise in quarter to half-inch slices. Place in a covered strainer for 2 to 3 days in the refrigerator to dehydrate. Brush both sides with olive oil and sprinkle with salt. Grill to desired doneness. Serve hot off the grill or cold the next day. For a side dish, add crumbled goat cheese and olive oil, or top with tomato sauce and ricotta cheese. It’s also great as a base for lasagna in place of pasta.
Buy in season. They should be crisp and without brown spots. Snap peas are great raw in salads. They can also be slightly steamed or very quickly sautéed in olive oil.
Frozen organic tender peas can be used for many dishes. They can be quickly warmed and served with butter or served with mashed cauliflower (above). Leftover peas can be added to salads. Cooked peas can be whipped with olive oil for use in a soufflé. For an Indian dish, combine cooked peas with unsweetened coconut milk, ginger, garlic, and curry.
Steam chopped kale and set aside. Sauté thinly sliced garlic in coconut oil until crispy. Pour over kale and salt to taste.
Buy leeks with fresh-looking green tops. Thinly sliced leeks are incredibly versatile and can be caramelized in butter or olive oil like onions, added to soups, and served alone or on the side of baked chicken or other meats.
Sauté mushrooms, sliced onions, and whole garlic in duck fat (or butter) until soft. Remove from heat. Add coarsely ground pecans, cashews, and/or walnuts, sea salt, and favorite herbs. Blend in food processor to desired consistency and store in a pan refrigerated. This is great warm and cold.
Buy fennel that is firm and not wilted. The tops are great cooked in soups and raw in salads (see above). The bulbs of fennel can be sliced thin and served raw. For roasted fennel, cut the bulb into quarters, lightly steam, and then slow-roast in a pan with olive oil and salt. For an Italian-style dish, serve roasted fennel with roasted red peppers, cherry tomatoes, and grilled eggplant or zucchini.
Cut crosswise, remove seeds, and steam until just slightly tender. Larger squash may have to be quartered. When cool, use a fork to gently pull out the spaghetti-like threads. This is great just with butter and salt. Or use like spaghetti as the base for a tomato or meat sauce or in any other dish.
Baby spinach is best as a salad served with crumbled boiled eggs and thinly sliced onions. Or try it with strawberries, apples, or pears, with walnuts or pecans. Larger leaves of spinach can be chopped, lightly steamed, and served with a butter sauce. It’s also great in soups, made into a soufflé (below), and used in many other dishes.
Steam about 1 pound of fresh spinach, drain (save the water for soup), combine with 2 eggs, salt, 2 ounces mozzarella or cheddar cheese, and blend well. Bake in buttered dish (placed in another dish with small amount of water) at 350°F for 30 minutes (or until solid).
Option: combine with a carrot soufflé. This can be made by following the same recipe except substitute 2 medium carrots for spinach and add curry powder. Before baking, pour carrot mixture into dish first then carefully pour the uncooked spinach soufflé on top. Bake as above until firm.
Buy crisp young string beans. Snap or cut off ends. Flash sauté in olive oil, keeping them crisp. They go well with toasted pine nuts, sautéed onions and garlic, a dash of sesame seeds, and very lightly tossed in raw sesame oil.
Young small turnips may be peeled, sliced, and served raw as part of a salad. Cooked turnips may be whipped and served like mashed potatoes. Roasted turnips are great with a pot roast, along with carrots and other root vegetables.
Fresh watercress is great raw in salads. Watercress is delicious when lightly sautéed in olive oil with a dash of salt. It makes a great dish with sliced roast beef.
Choose smaller-size zucchini for dicing or julienning. Use larger zucchini for stuffing, baking, or grilling.
Flash sauté julienned zucchini and then add a mixture of beaten eggs and cheese to make a delicious frittata. Turn once and lightly salt.
Diced zucchini is also great when added to lightly sautéed chopped onions and garlic.
Slice larger zucchini in long flat strips to grill outdoors or on stove-top iron grill. Align across the grooves in the grill to create dark stripes going across the length of the zucchini. Brush lightly with olive oil.
Very large zucchini are great stuffed and baked. Cut lengthwise, scoop out center, and mix with sautéed onions, garlic, and ground meat or cheese. Replace the stuffing in the center of the zucchini boats and bake at 450°F until tender. (If the zucchini is very hard, it should be slightly steamed before baking.)
No need to skip this most important meal.
Beat 12 eggs and 1 cup heavy cream until foamy. Stir in 1 ½ cups sheep or goat cheese, ½ cup cherry tomatoes halved, 1 ½ cup spinach, and season with sea salt. Pour into well-buttered pie plate and bake 30 to 40 minutes in a preheated oven at 350°F or until middle is set but still moist; do not overbake. Serve warm or cool. Add less cheese, more vegetables, or other variations.
In a good blender, place ½ cup almonds, 3 eggs, 1 medium apple, ½ teaspoon salt, and blend until smooth. Pour into buttered pan and place in 400°F oven for 25 minutes or until firm. Option: top with berries or sliced fruit before baking.
Waffles! Use the same recipe, using a well-buttered waffle iron. These waffles store well in the refrigerator or freezer.
A note on maple syrup: avoid it. It’s a very high-glycemic sugar. Instead, use a small amount of honey or prepare your own syrup by mixing honey with blueberries or other fruit. Or combine honey and frozen berries in a saucepan and heat to reduce to a thick syrup.
In a mixing bowl add 2 eggs and about 
cup lard* and mix well. Add ½ cup of finely ground almonds, and ½ teaspoon salt. Mix all ingredients well and form small biscuits. Place on a buttered skillet or oven sheet. Bake for about 20 minutes at 350°F. (The dough can also be placed in a buttered dish and baked as above—remove from dish when cool and slice like bread.)
Homemade mango jam—combine frozen organic mango and honey, heat until thick (mash with a fork when cooking). Cool. Use other fruit as option.
*Make your own organic lard: Slowly cook a package of organic bacon. Pour off the fat through a strainer, and use for cooking.
Cut fresh wild salmon or dark tuna in ½-inch strips or keep whole. Marinate overnight in rice wine vinegar, grated ginger, sesame oil, wheat-free soy sauce, and sliced scallions. Lightly sauté the fish (rare is best), and serve on a bed of greens.
Place ocean perch (or other small white fish like wild trout) in baking dish with crushed garlic, sliced lemon, and olive oil with a very small amount of water. Cover and bake at 450°F for 10 to 15 minutes.
Cut slightly steamed salmon into small pieces, or use smoked salmon. Add a few tablespoons heavy cream. Slowly heat to a simmer. Pour on top of cooked spaghetti squash (see recipe above) or raw spiral-cut zucchini or yellow squash. Sprinkle with Parmesan cheese. Salt to taste (if you use smoked salmon, do not add salt).
Marinate tuna in wheat-free tamari, ginger, wasabi, green onions, and honey. Sear tuna lightly on grill (rare is best). Serve with sautéed ginger and onions.
In a spiral vegetable slicer, prepare raw zucchini or small yellow squash. Or use cooked spaghetti squash. Lightly salt and top with hot tomato or meat sauce. Sprinkle with grated hard cheese. Option: add sliced pimento green olives.
In a buttered baking dish, add sliced medium-size zucchini or eggplant (both should be previously grilled or steamed). Add a layer of tomato or meat sauce, then ricotta, another zucchini/eggplant layer, and top with tomato sauce and grated cheese. Bake at 375°F for about 20 minutes or until desired tenderness. Very nice when baked and served in individual-size baking dishes.
Combine fresh ground lamb with chopped onions, walnuts, mint leaves, and salt. Form into small patties and sauté over medium heat. Remove the lamb patties from the pan and mix 2 teaspoons sour cream into the pan to make a gravy topping.
Options:
• A cucumber-yogurt topping is great (see above).
• Lamb patties are also great grilled or steamed.
• For a great wrap, serve patties in steamed cabbage leaves or crispy romaine lettuce. To steam cabbage leaves, cut cabbage in half, remove the core, place flat side down in a covered pot with about a half inch of water, and steam until tender.
• Sliced tomatoes, grilled Halloumi (cheese), mint leaves, and even kiwi slices are terrific in this tasty combination of flavors.
Lightly grill lamb (rare is best), then serve topped with mint pesto made by blending fresh mint leaves, garlic, olive oil, lemon juice, walnuts, and salt.
Pierce the duck’s skin all over with a sharp knife and salt generously. Place in large pot with 1 to 2 quarts of water (covering about ½ the duck). Boil 90 minutes to 2 hours depending on size. After boiling, remove duck from water (let cool and skim off fat for cooking, and use water for soup). Place duck in oven and roast for about 60 minutes at 350 to 400°F or until skin is brown and crispy. Serve with cherry sauce or cilantro and toasted pine nuts.
Follow the recipe for Roast Duck, but do not pierce the skin before boiling.
Thoroughly mix about a pound of freshly ground beef with about 1 cup finely chopped vegetables (zucchini, kale, spinach, carrots, etc.), 3 to 4 stewed tomatoes, 1 chopped yellow onion, and 2 eggs. Bake at 350°F for about 60 to 90 minutes. (This is a very moist meat loaf and looks pink inside, so check temperature to make sure it has reached 180°F.)
Use the Cauliflower Mashed Potatoes and Meat Loaf recipes listed above. In a shallow baking dish, cover cooked meat loaf with a layer of mashed cauliflower and top with Parmesan cheese. Bake until hot and cheese melts and browns slightly. (Single-serving baking dishes work great for this recipe.)
Shred or thinly slice organic mozzarella cheese. Spread it out on a buttered flat pan, in whatever shape you want. Bake in 400°F until it starts to brown. Let cool slightly, and cut into chips or use as a taco shell (it will become solid if allowed to cool completely). Option: use a large lettuce leaf as a wrap, adding the cheese shell on the inside with guacamole, meat, tomatoes, salsa, and others.
In a pan, melt 2 tablespoons butter, then toast ¼ cup coconut flakes. Turn down heat, and add 1 cup pecan pieces, ½ cup ground almonds, and ¼ teaspoon salt. Add ¼ cup honey and continue heating. Remove from heat and cool slightly, then add ¼ cup ground sesame seeds or tahini. Flatten and spread in pan or dish and when cool cut into squares.
Options:
• Toast shredded coconut before adding butter and pecans to have a crunchy coconut taste.
• Stir in chopped dates.
• Vary the type of nuts (walnuts, pistachios, hazels).
• Use pure cocoa butter instead of regular butter.
Lightly toast ¼ cup of coconut flakes in a skillet. Add 1 tablespoon of butter. Reduce heat and add ½ teaspoon of salt, ½ cup ground almonds, ½ cup of coarsely ground pecans, ½ cup of ground hazel (or other) nuts, ¼ cup of ground or cacao bean pieces (or cocoa powder). Add ¼ cup of honey and mix well. Turn off heat, and stir in ¼ cup of tahini. Press into a buttered pan, cool, and cut into bars.
Mix well 4 ounces cream cheese, 1 teaspoon vanilla, ¼ teaspoon cinnamon, ¼ cup honey, and ½ cup finely shredded coconut. Chill, form small balls, and sprinkle with cinnamon. Serve chilled.
Mix 1 cup unsweetened shredded coconut, ½ cup egg white powder, 2 tablespoons honey, a dash of vanilla, and 1 to 2 tablespoons heavy cream (or enough to make sticky balls). Roll in toasted shredded coconut. (To toast coconut, place in a dry skillet on medium heat, and stir frequently until slightly browned.)
This is tastier than pumpkin pie, and healthier too! Steam quartered butternut squash until tender; let cool enough to remove peel. Blend about 2 cups of butternut squash, 4 eggs, ½ teaspoon salt, 4 ounces cream cheese, cup honey, and ½ teaspoon pumpkin pie spice or favorite blend of cinnamon and spices. Place in buttered baking dish (and place in another baking dish with ½ inch of water). Bake at 350°F. Allow to cool before serving. Serve plain, with whipped or sour cream, or top with chopped nuts and dates.
Grind 1 cup almonds (with some course pieces remaining). Mix in 5 eggs, a pinch of salt, cup heavy cream or coconut milk, and cup honey. Pour into buttered dish and bake at 350°F for about 40 minutes.
Peel and slice small ripe bananas. Sauté in coconut oil until slightly brown and caramelized. Place in a bowl and sprinkle with coconut and a pinch of date sugar (or coconut sugar). Options: keep bananas whole, drizzle with cherry sauce, top with whipped cream, combine with other favorite fruit—mango is especially nice.
Blend until smooth 1 large avocado, 3 tablespoons sour cream, 2 tablespoons honey, 2 to 3 tablespoons lemon or lime juice, and a bit of zest. Serve plain, or top with slices of mango, sprigs of cilantro, and lime peel.
Heat to simmer frozen blueberries, raspberries, strawberries, or other berries. Reduce to desired thickness and remove from heat. Add honey to taste. Use on desserts, healthy waffles, or other foods. (Some prefer to press raspberries through a strainer to remove seeds.)
For each person, beat 1 egg with ½ teaspoon honey and a teaspoon of heavy cream. Melt butter or olive oil in a small skillet on low temperature, and add a thin layer of egg mixture. Slowly cook until surface is slightly sticky but firm. Remove from skillet to plate, and spread a thin layer of sour cream, and roll into logs. Top with Very Berry Sauce (above), fresh fruit, whipped cream, yogurt, or some other healthy topping of your choice.
Melt 1 stick butter, mix in 4 egg yolks, ½ cup honey, 1 teaspoon vanilla, and ¼ teaspoon salt until creamy. Add 1 cup coconut flour and about 1 cup water, and mix well. Whip 4 egg whites until stiff, and fold into batter. Bake at 350°F for 20 to 30 minutes. Top with cherry sauce, Very Berry Sauce, or lemon-honey mixture.
Blend until smooth 3 eggs, 1 cup almonds, cup honey, 1 large carrot, 1 apple, 2 tablespoons butter, 1 teaspoon salt, and 1 teaspoon cinnamon. Bake 350°F for 35 minutes.
To make a quick frosting: mix about a half cup of cream cheese with about 2 tablespoons of honey. Option: add orange zest or orange extract or vanilla extract.
Melt 4 tablespoons (½ stick) butter or coconut oil and stir in cup honey and 4 beaten eggs until smooth. Add 1 teaspoon of vanilla and 3 mashed very ripe bananas. Add 1 cup finely ground almonds, ½ teaspoon cinnamon, and ½ teaspoon salt. Add water if needed to make a smooth cakelike batter. Option: mix in ½ cup chopped walnuts. Bake at 350°F for about 45 minutes.
Mix well 2 tablespoons cashew butter, 1 tablespoon sesame butter, 1 tablespoon egg white powder, 1 tablespoon honey, and 2 tablespoons dried coconut. Roll into bite-size balls and push a small date (or half a large date) into each center. Sprinkle with additional coconut.
Option: add unsweetened cocoa bits.
Chop ripe mission figs and blend with a small amount of honey and heavy cream. Serve alone or on top of cheesecake, brownie, or other healthy dessert.
Variations: cut top of fig and carefully scoop out the center. Blend with 2 tablespoons of cream and about 1 tablespoon of honey for 6 figs. Spoon the fig mousse back into the skins. Top with tiny strips of fresh sweet basil (cut strips with scissors). Sprinkle with date sugar and a pinch of salt. (Option: a balsamic vinegar reduction decoratively poured over the top sets this off beautifully.)
Blend well 1 cup sheep or goat yogurt or cream cheese, 1 cup ricotta cheese, 4 eggs, cup honey, 1 teaspoon vanilla. Pour into buttered baking dish. Place in another dish with an inch of water. Bake 30 to 45 minutes at 350°F until firm. This is wonderful hot or cold. Top with your favorite fruit, shaved almonds, fruit sauce, or other healthy topping.
Cut up a ripe mango and 1 or 2 small bananas, and freeze until firm (but not rock hard). Add to blender and mix well with ½ cup unsweetened coconut milk. Serve with colorful berries.
Slice 1 tart apple and 1 pear. Place in a baking dish alternating apple and pear slices. Mix ¼ cup ground almonds, ¼ cup ground whole oats (optional), ¼ cup butter, ¼ cup honey, and ½ teaspoon cinnamon and sprinkle on top. Bake 45 minutes at 350°F.
Dice or slice apples or pears, and quickly sauté in butter until slightly browned. Place in serving dishes and sprinkle with cinnamon. Warm 1 tablespoon of honey and 1 tablespoon heavy cream in a sauce pan, mix well, and pour over fruit. Sprinkle with ground or chopped almonds. Option: top with whipped cream.
Mix cup unsweetened cocoa powder and cup egg white powder. Melt 2 tablespoons butter in a saucepan on low heat, then add ¼ cup honey. Mix in cocoa and egg powder mixture. The consistency should be like soft rubber. If it’s too dry, add honey; if too wet, add cocoa or egg powder. Press into buttered glass pan and cut into squares. Keep refrigerated if you want them firm, or leave out to keep them soft.
Options:
• Add ¾ teaspoon of peppermint oil.
• Add almond, cashew, or peanut butter center (premix very small amount of honey with the nut butter and place between thin layers of chocolate).
• Add unsweetened shredded coconut—add to dry mix before blending.
• For white chocolate, use pure cocoa butter instead of butter and cocoa powder, and add ½ teaspoon of vanilla.
Open date, remove pit, stuff with a small piece of blue cheese and butter, close date, eat, and enjoy!
Soak 1 cup of flax seeds in 1 cup of water for 6 to 8 hours. Add salt and other favorite seasonings and mix well. The flaxseeds release a very sticky substance that holds the mixture together, so wet your hands to work with the mixture easily. Place 1 to 2 tablespoons of mixture on parchment paper and flatten out like a thin cookie. Dehydrate the crackers in an oven set at 180°F, outside in the sun, or in a dehydrator, turning crackers over when top side is crispy. Dehydrate 4 to 8 hours until both sides are crispy.