Note: We're just completing our first cookbook! It should be available on Amazon December 2012, and we're planning to have a Kindle version. Some of these recipes will be in the cookbook.
100+ Healthy Recipes from Holistic Nutrition Center
6 Large Servings
Tablespoons olive oil
Tablespoons cider vinegar
of ½ lime
teaspoon raw honey
salt and black pepper to taste
cups shredded broccoli (stems & finely chopped florets),
large carrots, shredded
cup chopped cilantro, loosely packed
cup toasted slivered almonds
the dressing ingredients together until well blended.
carrots and cilantro in a large bowl.
Pour the dressing over the salad and mix. Sprinkle almonds over the top just
The flavor is best if this salad is
made at least an hour ahead.
Note: We will occasionally substitute flavored vinegar,
such as aged balsamic vinegar, for the apple cider vinegar to get a totally
different (and delicious) taste.
Cauliflower and Carrots
small head cauliflower, chopped
2 large carrots, thinly sliced
cup sugar-snap peas, strings removed
1 teaspoon olive oil
1/3 cup water
Juice from 1/2 lemon
1/2 teaspoon dry mustard powder
1 tablespoon fresh tarragon, chopped or
1 teaspoon dried
Sea salt and pepper to taste
Steam cauliflower, carrots and peas over boiling
water for 5 minutes, until lightly cooked. Remove from heat.
To a large skillet, add olive oil, water, lemon
juice, mustard and tarragon. Mix
well and heat to medium high temperature.
Add steamed vegetables and stir-fry for 2-3 minutes, until piping hot.
Colorful Stir Fried Shrimp
1 Tablespoon coconut oil
½ cup sweet onion, medium sliced
½ teaspoon minced fresh ginger
2 medium cloves garlic, minced
2 tablespoons sesame seeds
½ cup celery, sliced
1 Jalapeno pepper, sliced thin
½ cup sweet red pepper, chopped
1 cup pea pods
1 pound medium shrimp, peeled, deveined and patted dry
2 teaspoons wheat-free tamari
2 teaspoons fresh lime juice
Drizzle of toasted sesame oil
2 spring onions, sliced
Heat coconut oil in wok or large frying pan to medium
temperature. Add onion and
cook until translucent, about 2 minutes.
Add ginger, garlic and sesame seeds and cook one more minute.
Add celery, hot and sweet peppers, pea pods and shrimp
and turn temperature to high.
Stir fry until shrimp are almost cooked through, about 4-5 minutes and turn off
heat. Add tamari, lime juice and
sesame oil and stir. Check that
shrimp are now thoroughly cooked.
Serve with brown rice and garnish with spring onions.
Cucumber and Tomato Salad
3 large tomatoes sliced into bite sized wedges
2 large cucumbers sliced into thin rings
1 cup loosely packed cilantro
1/2 cup olive oil
6 tablespoon white wine vinegar
2 garlic cloves, crushed
1¼ teaspoon dried cumin
Sea salt to taste
Dash cayenne pepper
Place tomatoes and cucumbers in a medium size bowl. Sprinkle with salt.
the rest of the ingredients in a food processor and blend until
smooth. Use 1/2 of the dressing on the tomatoes and cucumbers and save
the other half for a tossed salad.
love using green herbs with vegetables. They give a
wonderful flavor to foods and they also provide us with a concentrated source of nutrients that have been used throughout history
for medicinal value. Medicine is often derived from herbs and spices.
Cilantro has been called 'the poor man's
detoxifier' because of its cleansing effect on the liver. According to the Encyclopedia of Healing Foods, cilantro has been traditionally used for its anti-inflammatory properties and modern scientific investigations are focused on its antimicrobial properties,
anti-anxiety action, and cholesterol-lowering effects.
Pam's note: I frequently ask groups if they love or hate cilantro. So far, most love it, about 1/3 of people hate it and there are very few people who are neutral about the taste of cilantro. If you can tolerate the taste, use it often as a health booster.
Farmer’s Market Inspired Pasta Salad
cups cooked Brown Rice Pasta
cup green beans in one inch slices
cup asparagus in one inch slice
cup Kale in chiffonade slice
large carrot in thin penny slices
seedless cucumber cut into bite-sized chunks
sweet red pepper in small pieces
medium tomatoes cut in bite-sized pieces, salted
cup fresh cilantro, coarsely chopped
cup fresh parsley, coarsely chopped
cup chives, snipped in small pieces with scissors
green onions chopped - use both green and white parts
Tablespoons cider vinegar
of one lime
Tablespoons olive oil
teaspoon toasted sesame oil
salt to taste
pepper to taste
Put all salad
ingredients in a large bowl.
In a small bowl, whisk
together the dressing ingredients.
Pour the dressing over the salad and mix until all ingredients are evenly
distributed. Flavors blend best if allowed to sit for at least 1/2 hour before serving.
Fresh raw vegetables are best in this salad, but if you have trouble digesting
vegetables, lightly steam the green beans, asparagus, kale and carrot for 3
minutes and then plunge them in a bowl of ice water. Dry thoroughly and then add them to the rest of the salad.
Nutrition information: for cancer prevention, we have added kale and onions. To boost liver function and the ability of the liver to detoxify, we have added green herbs, cilantro and parsley.There
is lot of natural fiber in this meal, making it a good choice for lowering
Fresh Nectarines and Raspberries with Mango Coulis
1 large fresh mango, stoned and chopped
Rind of 1 orange
Juice of 2 oranges
1 teaspoon raw honey
4 large nectarines
1 small mango, sliced
1 pint raspberries
In a food processor, blend mango until smooth. Add orange rind, juice and honey and blend until
very smooth. Press through a sieve into a small bowl to make this sauce even smoother and chill.
Slice the nectarines and mango and arrange on a small serving platter
with the raspberries. Drizzle with
mango coulis and garnish with a sprig of mint.
Pam's note: This makes a great dessert for someone who is watching their weight but wanting a sweet treat.
1/3 cup rice milk
2 cups zucchini, chopped
¼ tsp salt
2 tablespoons raw honey
1 tsp cinnamon
1½ cups gluten free baking
mix (such as Pamela’s brand)
2 tsp baking powder
Place milk, zucchini, egg,
salt, honey, and cinnamon in a food processor and process until semi-smooth.
Add flour and baking powder and mix well. Pour ¼ cup batter onto
hot, prepared griddle and cook 3 minutes or until golden brown on each side.
Serve with real maple syrup
and fresh fruit.
Note: this breakfast is safe
for the person on a gluten free and dairy free diet because we have switched the grain and milk to tolerable
For our friends who are in the process of
working to control their sugar cravings: please avoid this recipe right now.
½ green pepper,
sliced in ½ inch pieces
½ sweet red
pepper, sliced in ½ inch pieces
½ large sweet
4 garlic cloves
sliced in ½
½ lemon cut into
¼ teaspoon sea
vegetables and lemon slices into a shallow baking dish. Sprinkle with olive oil, oregano and
salt and stir.
Bake at 350
degrees for 45 minutes, stirring once.
Note: the lemon
slices are mainly used for flavor, and they can either be discarded or
eaten. We frequently use fresh
herb combinations straight from the garden instead of dried oregano.
1 butternut squash,
1 sweet onion, chopped
2 tablespoons olive oil
6 cups chicken stock
1 stalk celery with leaves
¼ teaspoon ground cinnamon
Salt and pepper
Cut squash into chunks. In large pot, heat olive
oil. Add onion and cook until translucent, about 5 minutes. Add squash,
carrots, celery, cinnamon and stock. Bring to a simmer and cook until squash is
Using a wand-type blender, puree. Stir and correct the seasoning with
salt and pepper. Serve.
Note: Squash and other orange, yellow and red
colored foods are good sources of vitamin A and nutrients called carotenoids, that
are good for the eyes. For daily prevention of eye problems such as cataracts,
macular degeneration, and even dry eyes, one thing you can do is simply eat fruits and vegetables with these colors.
Chicken and Asparagus with White Wine Sauce
pound fresh asparagus
boneless skinless chicken breasts
teaspoons herbs de Provence
cloves garlic, minced
teaspoon sea salt
teaspoon cayenne pepper
teaspoons grape seed oil
medium red bell pepper cut in strips
cup dry white wine (substitute chicken broth if you prefer)
tablespoon chopped fresh parsley
tablespoon lemon juice
Remove woody stems from
asparagus. Bias slice asparagus
into 1 inch slices.
Sprinkle with herbs de
Provence, garlic, kosher salt, and cayenne pepper. Set aside.
In a large skillet, cook chicken in medium hot grape seed oil
over medium heat for 3 minutes.
Turn chicken. Cook for 2 more minutes.
Add asparagus, bell pepper slices, and
wine. Bring to boiling, reduce
heat and simmer, uncovered, about 8 minutes or until chicken is no longer pink
and vegetables are crisp-tender, stirring vegetables occasionally.
slotted spoon, transfer chicken and asparagus to serving plates.
Stir parsley and lemon
juice into cooking juices in skillet.
Add 2 tablespoons water if sauce appears dry. Season to taste with sea salt and cayenne pepper. Spoon over chicken.
Tips: Serve this meal with brown
rice and a green leafy salad.