6 Large Servings

 

Dressing:

4 Tablespoons olive oil

2 Tablespoons cider vinegar

Juice of ½ lime

1 teaspoon raw honey

Sea salt and black pepper to taste

 

 

Salad:

6 cups shredded broccoli (stems & finely chopped florets),

2 large carrots, shredded

1 cup chopped cilantro, loosely packed

1/3 cup toasted slivered almonds

 

 

Whisk the dressing ingredients together until well blended.

Place broccoli, carrots and cilantro in a large bowl.  Pour the dressing over the salad and mix.  Sprinkle almonds over the top just before serving. 

 

The flavor is best if this salad is made at least an hour ahead.

 

 

6 Servings   

1 small head cauliflower, chopped 

2 large carrots, thinly sliced

1 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.  

Serves 4     

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  for garnish   

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.

6 servings

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.

Combine 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.

Nutrition information:

We 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.

10 Servings

3 cups cooked Brown Rice Pasta

½ cup green beans in one inch slices

½ cup asparagus in one inch slice

½ cup Kale in chiffonade slice

1 large carrot in thin penny slices

½ seedless cucumber cut into bite-sized chunks

½ sweet red pepper in small pieces

2 medium tomatoes cut in bite-sized pieces, salted

¼ cup fresh cilantro, coarsely chopped

¼ cup fresh parsley, coarsely chopped

1/8 cup chives, snipped in small pieces with scissors

2 green onions chopped - use both green and white parts 

4 Tablespoons cider vinegar

Juice of one lime

2 Tablespoons olive oil

½ teaspoon toasted sesame oil

Sea salt to taste

Cayenne 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.   

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 cholesterol. 

4 Servings    

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.

4 Servings  

1/3 cup rice milk

2 cups zucchini, chopped

3 eggs

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 substitutes.    

For our friends who are in the process of working to control their sugar cravings: please avoid this recipe right now.

4 Servings

 

8 medium red-skinned potatoes

½ green pepper, sliced in ½ inch pieces

½ sweet red pepper, sliced in ½ inch pieces

½ large sweet onion, sliced

4 garlic cloves sliced in ½

½ lemon cut into half rings

1 tablespoon olive oil

½ teaspoon dried oregano

¼ teaspoon sea salt

 

Place 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. 

6 Servings

  

1 butternut squash, peeled

1 sweet onion, chopped

2 tablespoons olive oil

6 cups chicken stock            

2 carrots

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 tender.

Using a wand-type blender, puree. Stir and correct the seasoning with salt and pepper. Serve.  

4 Servings 

1 pound fresh asparagus

4 boneless skinless chicken breasts

2 teaspoons herbs de Provence

3 cloves garlic, minced

¼ teaspoon sea salt

¼ teaspoon cayenne pepper

2 teaspoons grape seed oil

1 medium red bell pepper cut in strips

½ cup dry white wine (substitute chicken broth if you prefer)

1 tablespoon chopped fresh parsley

1 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.

Using a 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.