lunch and dinners
Tigernut crusted chicken tenders
Excerpt from Cancer-Free with Food book by Liana Werner-Gray as seen on Dr Gundry Podcast
This recipe is absolutely divine, the crunch and crispiness with the soft succulent organic meat can win anyone over to the “healthier” side. Unlike the toxic conventional version, a crust of turmeric and black pepper make it anti-inflammatory and anti-cancer—a major upgrade for when you want to enjoy chicken tenders!
Total time: 30 minutes Makes 4 servings
Ingredients:
1 1/2 cup organic gemini Tigernut flour
2 tablespoons simply organic turmeric powder
1 teaspoon Redmond sea salt
1 teaspoon Simply organic black pepper
1 pound boneless, skinless organic chicken breasts, sliced into tender strips
2 organic eggs
1 cup extra-virgin Nutiva coconut oil
I cup Broccoli sprouts for serving
Actions:
WALNUT “MEATBALLS”
Total time: 10 minutes
Makes 4 servings
Ingredients:
1 1/2 cups walnuts
1 cup sundried tomatoes
2 tablespoons extra-virgin olive oil
1 tablespoon fresh sage
1 teaspoon fennel seeds
1 teaspoon fresh thyme
1 teaspoon fresh rosemary
1 teaspoon fresh marjoram
Pinch of black pepper
Pinch of cayenne pepper
Pinch of sea salt
Actions:
Add all the ingredients to a blender and mix for 5 minutes or until well combined.
Tips:
• If you do not have a blender, you can make this recipe using a mortar and pestle. Crush the walnuts first, then dice the sundried tomatoes and add both to a bowl. Add in the remaining ingredients and stir until the mixture is moist enough to stick together.
• This recipe can be used as the meat for Raw Burgers, Raw Tacos, Zuchetti and Walnut “Meatballs”, and Raw Lasagna.
Calories: 423 | Protein: 8.8g | Carbs: 20.5g | Dietary Fiber: 5.2g | Fat: 35.7g |
Vitamin C: 8.2mg | Vitamin D: 0 IU | Vitamin E: 1.1mg | Calcium: 54.5mg
| Iron: 2.1mg | Magnesium: 72.7mg | Potassium: 208.4mg
ZUCCHINI PASTA WITH BROCCOLI SPROUTS PESTO
Total time: 20 minutes
Makes 4 servings
Ingredients:
4 zucchinis
1 cup fresh basil
1/2 cup broccoli sprouts
Juice of 1 lemon
4 garlic cloves
1/2 teaspoon sea salt
1/2 cup spinach
2 cups raw walnuts
1/2 cup extra-virgin olive oil (or more for smoother mixture)
Actions:
1. Make thin strips of zucchini using a vegetable peeler or pasta machine. Set aside.
2. Place the remaining ingredients in a blender and blend until the pesto mixture reaches desired consistency. Set aside.
3. Distribute the zucchini evenly among 4 plates.
4. Pour the pesto sauce over the zucchini pasta and serve.
Tip:
Top the dish with Cashew Cheese.
Calories: 683.1 | Protein: 12.5g | Carbs: 16.3g | Dietary Fiber: 6g | Fat: 67g |
Vitamin C: 59.7mg | Vitamin D: 0 IU | Vitamin E: 4.3mg | Calcium: 145.6mg
| Iron: 3.1mg | Magnesium: 142.2mg | Potassium: 899.4mg
CAULIFLOWER CRUST MINI PIZZAS
Total time: 40 minutes
Makes 8 servings (1 mini pizza each)
Ingredients:
2 cups fresh cauliflower, steamed and grated
2 large pasture-raised eggs
2 cups grass-fed cheddar cheese
1 teaspoon toasted and ground fennel
1/4 teaspoon sea salt
1 teaspoon ground oregano
2 teaspoon dried parsley
2 teaspoons dried basil
1 teaspoon dried rosemary
2 garlic cloves, minced
Toppings of your choice:
Raw Tomato Sauce
Cheese (organic dairy or vegan)
Pesto
Tomatoes
Olives
Actions:
1. For the mini pizza crusts, steam the cauliflower, then grate, rice, or chop it finely. (You can do this in a food processor a few pieces at a time.)
2. Beat the eggs in a bowl, then add the cauliflower and shredded cheese and mix together.
3. Press 8 large spoonfuls of the cauliflower mixture onto a cookie sheet covered with parchment paper.
4. Sprinkle with the spices and bake at 450ºF for 8 to 10 minutes. Keep the oven on.
5. To complete the pizzas, add desired pizza sauce (or a slice of fresh tomato) or pesto, and then add toppings such as
cheese, grass-fed meat, olives, chopped mushrooms, etc. Just put back in oven until the cheese is melted for completed mini pizzas!
Nutritonal facts are just for the pizza crust: Calories: 142.1 | Protein: 8.7g |
Carbs: 3g | Dietary Fiber: 0.8g | Fat: 10.7g | Vitamin C: 13.4mg | Vitamin D:
17 IU | Vitamin E: 0.4mg | Calcium: 229.7mg | Iron: 0.8mg | Magnesium:
17.2mg | Potassium: 139.4mg
CRAZY SEXY BEAN CHILI
Total time: 45 minutes
Makes 8 servings
Ingredients:
1 1/2 tablespoons cumin seeds
2 tablespoons olive oil
1 white onion, diced
3 garlic cloves, minced
1 jalapeño, finely diced (for less heat, remove the seeds and/or use 1/2 the pepper)
2 tablespoons chili powder
1 1/2 cups ground seitan (alternatives: crumbled tempeh [wheat-free] or finely diced mushrooms [soy-free])
1 zucchini, diced
1/2 cup diced potato (any kind)
Two 15-ounce cans black beans, rinsed
One 15-ounce can kidney beans, rinsed
One 14-ounce can crushed tomatoes (San Marzano recommended)
2 cups filtered water
2 tablespoons maple syrup
1 teaspoon sea salt
1/2 bunch of fresh cilantro
1 cup kale, chopped
Diced avocado (optional)
Fresh cilantro (optional)
Actions:
1. Toast the cumin seeds in a dry soup pot on medium heat for 2 minutes, until you smell the robust aroma. (This process releases the full flavor of the spice.)
2. Add the olive oil, onion, garlic, and jalapeño. Stir constantly, until the onion is golden and translucent.
3. Add in the chili powder, seitan, zucchini, and potato and stir well. Sauté for 3 to 4 minutes, stirring to avoid sticking.
4. Add in the black beans, kidney beans, tomatoes, water, maple syrup, sea salt, and cilantro. Cover with a lid, reduce the heat to low, and allow the chili to cook for 20 to 25 minutes, or until the potatoes are tender.
5. Remove from the heat and stir in the kale.
6. Serve hot. Garnish with diced avocado and a handful of fresh cilantro, if desired.
Calories: 288.8 | Protein: 17.5g | Carbs: 40.2g | Dietary Fiber: 11.8g | Fat: 8g |
Vitamin C: 16.3mg | Vitamin D: 0 IU | Vitamin E: 2mg | Calcium: 109.3mg
| Iron: 3.4mg | Magnesium: 62.8mg | Potassium: 994.4mg
BLACK BEAN BOWL WITH SWEET POTATOES AND ROASTED CHICKPEAS
Total time: 40 minutes
Makes 4 servings
Ingredients:
Black Beans:
Two 15-ounce cans black beans, drained and rinsed
Sea salt and black pepper to taste
1/2 teaspoon cumin, divided
1/4 teaspoon paprika
Roasted Sweet Potato and Chickpeas:
2 sweet potatoes, cubed
1/2 teaspoon cumin
1/4 teaspoon chili powder, divided
1/4 teaspoon turmeric
Sea salt and black pepper to taste
One 15-ounce can chickpeas,
drained and rinsed
Serve over:
2 cups of cooked quinoa or 4 servings of Cauliflower Rice
Topping:
1/2 cup fresh cilantro
1 avocado, sliced
Handful of broccoli sprouts
1 lime
Actions:
1. Preheat the oven to 400ºF.
2. Add the black beans to a pot with water so that the beans so they are just covered with a quarter-inch of water above, and bring to a rolling boil, then simmer for 4 minutes. Season with sea salt, black pepper, cumin and paprika, adding more to taste if you like. Set aside.
3. Make the seasoning for the sweet potatoes and chickpeas by adding all spices to a bowl and mix until well combined. Place the sweet potato cubes on a baking sheet. Sprinkle with half the seasoning. Add 1 tablespoon water to glaze the potatoes and place in the oven. Bake for 10 minutes.
4. Toss the chickpeas to the other half of the seasoning, and then add the chickpeas to the potatoes on the baking
sheet. Bake an additional 15 to 20 minutes until the sweet potatoes are soft and the chickpeas crunchy
5. Serve over quinoa, Cauliflower Rice or as nachos and eat with plantain or tortilla chips. Top with your favorite chipotle sauce, Taco Sauce or Strawberry Salsa, fresh cilantro, sliced avocado, broccoli sprouts, and a squeeze of lime. Enjoy!
Tip:
You can soak and cook your own black beans and chickpeas if you prefer that to using canned. Always go for food in a
BPA-free can.
Calories: 442.1 | Protein: 20.9g | Carbs: 71g | Dietary Fiber: 25.3g | Fat: 9.1g
| Vitamin C: 18.3mg | Vitamin D: 0 IU | Vitamin E: 1.54mg | Calcium:
144.3mg | Iron: 4.9mg | Magnesium: 49.7mg | Potassium: 1,488mg
DR. OZ’S SAUTÉED PORTOBELLO MUSHROOMS
Total time: 15 minutes
Makes 2 servings
Ingredients:
1/2 cup vegetable broth
1/2 small onion, diced
2 garlic cloves, minced
3 tablespoons balsamic vinegar
1 tablespoon organic red wine or grape juice
1 teaspoon dried thyme
1/2 teaspoon dried basil
2 portobello mushrooms, stems removed
Actions:
1. Line a large frying pan with a thin layer of broth, making sure it covers the entire pan surface. Add the onion and
garlic and sauté over high heat for 2 minutes.
2. Add 1 cup filtered water or broth, vinegar, wine, and herbs and reduce the heat to medium. Add the mushrooms,
cover, and cook for 5 minutes.
3. Gently flip the mushrooms over and cook for 5 minutes more, adding additional water or broth as necessary to prevent
sticking or burning.
4. Flip the mushrooms a third time, if desired (cook until mushrooms are fork tender and juicy).
5. Plate the mushrooms, spooning the pan juices over the top.
Calories: 64.5 | Protein: 2.6g | Carbs: 11.6g | Dietary Fiber: 1.7g | Fat: 0.3g
| Vitamin C: 2.4mg | Vitamin D: 953.4 IU | Vitamin E: 0.1mg | Calcium:
36.3mg | Iron: 1.4mg | Magnesium: 18.2mg | Potassium: 392.8mg
BEAN BURGERS
Total time: 20 minutes
Makes 4 servings
Ingredients:
One 15-ounce can organic beans (butter beans or black beans work best; or you can soak dry beans overnight, then boil them for an hour or until soft instead of using canned)
1/2 cup almond meal (blended almond)
1 small yellow onion, chopped
1 tablespoon nutritional yeast
2 tablespoons broccoli sprouts, diced
1 teaspoon black seeds
1/2 teaspoon cumin
1/4 teaspoon garlic powder
1/4 teaspoon fennel
1/4 teaspoon thyme
1/4 teaspoon sage
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/8 teaspoon turmeric
Pinch of cayenne pepper
1 Flax Egg Alternative
2 tablespoons extra-virgin coconut oil
Actions:
1. Drain the beans. Mash the beans in a bowl and mix in the remaining ingredients, except for the oil. Taste the mixture
and add more spices or sea salt to your liking. Divide the mixture into 4 equal parts and shape into 4 patties.
2. Heat the oil in a large pan over medium heat. Fry the patties until golden, about 4 to 5 minutes on each side.
3. Serve on Gluten Free Tortillas, or Teff Crepes, kale, collard greens, or lettuce. The burgers taste great with herbs like fresh parsley, cilantro, and basil.
Tips:
• Nonvegans can use 1 egg in this recipe instead of the Flax Egg Alternative.
• This meal goes great with Ketchup.
Variations:
• Add extra cayenne pepper for Spicy Bean Burgers.
• Roll the mixture into 10 balls for Bean Balls. Serve on brown rice pasta, Pasta Primavera, or Zucchini Pasta.
• You can make this recipe without nutritional yeast for a less cheesy flavor. Just replace the nutritional yeast with more almond meal.
• For a nut-free version of this recipe, replace the almond meal with pumpkin seed meal.
Calories: 278.4 | Protein: 11.7g | Carbs: 25.9g | Dietary Fiber: 10.8g | Fat:
15.2g | Vitamin C: 9.1mg | Vitamin D: 0 IU | Vitamin E: 4.4mg | Calcium:
94.9mg | Iron: 2.9mg | Magnesium: 45.7mg | Potassium: 529.1mg
ANITA MOORJANI’S COCONUT CURRY!
Ingredients:
1/2 red onion, coarsely chopped
4 garlic cloves, minced
1 tablespoon coconut oil or ghee
6 whole cloves
1 pound meat protein (chicken, beef, lamb), fish, or shrimp (optional)
4 cups vegetables of your choice, diced (squash, eggplant, zucchini, carrots, broccoli, string beans, baby corn, cauliflower, peas, or whatever else your favorites are!)
1 teaspoon turmeric powder
1 heaping teaspoon curry powder
1 cup coconut cream
1 stock cube dissolved in 1/4 cup of warm filtered water (your choice of either chicken or vegetable stock, or freshly made stock)
1 ton love
Actions:
1. Stir-fry the onions and garlic in the coconut oil or ghee until tender.
2. Add the cloves (and if you are adding meat, this is the point to do so).
3. Add the vegetables and stir-fry everything for another 2 to 3 minutes.
4. Add the turmeric powder and curry powder. Continue to stir-fry for another 2 to 3 minutes to allow the flavors to absorb. If you have added meat, continue to stir-fry until the meat is fully cooked.
5. Add the coconut cream, bring to boil, and allow to simmer for about 5 minutes.
6. Add 1/4 cup stock and allow to simmer for another 15 minutes or longer. Anita says the longer you leave the curry to simmer, the better it tastes.
7. Serve on a bed of white or brown rice or quinoa, and add sea salt to taste.
Tips:
• If you like your curry hot and spicy, add 1 coarsely chopped serrano pepper.
• One more thing: Don’t eat the cloves. They enhance the flavor of the curry but are not great when chewed. Take them out before serving or just avoid them when eating the curry.
• This curry tastes even better the next day, so the leftovers are fabulous!
Calories: 345.1 | Protein: 2.7g | Carbs: 49.8g | Dietary Fiber: 3.1g | Fat: 16.1g |
Vitamin C: 26.3mg | Vitamin D: 0 IU | Vitamin E: 0.6mg | Calcium: 42.8mg
| Iron: 1mg | Magnesium: 34.9mg | Potassium: 459.6mg
CAULIFLOWER POPCORN
Total time: 25 minutes
Makes 4 servings
Ingredients:
2 1/2 tablespoons extra-virgin olive oil
1/2 cup nutritional yeast
3/4 teaspoon sea salt
1 head of cauliflower, chopped into bite-size pieces
Actions:
1. Preheat the oven to 325ºF.
2. Mix the olive oil, nutritional yeast, and sea salt thoroughly in a large bowl.
3. Add the cauliflower pieces to the bowl and toss until well coated.
4. Place the cauliflower on a baking sheet and bake for 20 minutes until golden brown and crispy.
Tip:
Add 1 tablespoon sesame seeds for extra flavor.
Variations:
• If you want a cleaner dish, roast the cauliflower without any other ingredients for Plain Roasted Cauliflower — deliciously simple!
• Use broccoli for Broccoli Popcorn.
Calories: 144.4 | Protein: 6.6g | Carbs: 10g | Dietary Fiber: 4.4g | Fat: 9.4g |
Vitamin C: 70.8mg | Vitamin D: 0 IU | Vitamin E: 1.2mg | Calcium: 35.3mg
| Iron: 1mg | Magnesium: 33.1mg | Potassium: 571.5mg
CAULIFLOWER RICE
Total time: 10 minutes
Makes 4 servings
Ingredients:
1 head of cauliflower
1 tablespoon coconut oil
Sea salt and pepper, to taste
Actions:
1. Use a food processor to dice the cauliflower into tiny ricesize pieces.
2. Heat the oil in a pan, add the cauliflower, and sauté for 9 minutes. Season with sea salt and pepper.
Tip:
Add 1 small diced yellow onion for extra flavor.
Calories: 66.7 | Protein: 2.8g | Carbs: 7.3g | Dietary Fiber: 2.9g | Fat: 3.6g |
Vitamin C: 70.8mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 32.3mg
| Iron: 0.6mg | Magnesium: 22.5mg | Potassium: 439.5mg
CAJUN SPICE PASTA WITH OAT CREAM
Total time: 45 minutes
Makes 4 servings
Ingredients:
4 small chicken breasts
2 tablespoons extra-virgin olive oil plus more for the chicken breasts
5 teaspoons Cajun spice (a mix of garlic, paprika, sea salt, black pepper, cayenne pepper, onion, thyme, and Italian seasoning
[parsley, oregano, rosemary, thyme]), divided
2 cups gluten-free pasta (brown rice, lentil, chickpea, or bean)
1 red pepper, sliced
1 brown onion, sliced
2 garlic cloves, sliced
2 cups vegetable stock
1 cup oat cream or milk (can also use coconut cream)
1/4 teaspoon chili pepper
Salad:
2 cups mixed greens
2 cups fresh spinach
Actions:
1. Preheat the oven to 350°F. Place the chicken breasts on a baking sheet. Drizzle each with oil and then sprinkle a teaspoon
of Cajun spice on each along with a dash of sea salt and pepper. Bake for 25 to 30 minutes or until chicken is cooked through.
2. Meanwhile, make the brown rice pasta according to package instructions.
3. Sauté the pepper, onion, and garlic in olive oil. Once cooked, stir in the vegetable stock and oat milk. Add the chili and the remaining 1 teaspoon Cajun spice. Add the pasta and stir to combine well for a couple of minutes. Divide the mixture among 4 plates and place 1 chicken breast atop each.
4. Serve with a crisp salad drizzled with olive oil, sea salt, and pepper.
Tip:
If you want to make this a vegan dish, use zucchinis and broccoli instead of the chicken! Bake in the oven with Cajun spice.
Calories: 565.6 | Protein: 51.9g | Carbs: 48.4g | Dietary Fiber: 1.8g | Fat: 18.3g
| Vitamin C: 51.4mg | Vitamin D: 26.7 IU | Vitamin E: . 3.1mg | Calcium:
175.7mg | Iron: 5mg | Magnesium: 65.4mg | Potassium: 749.4mg
BROCCOLI IN CREAMY PEA PESTO
Ingredients:
Pea Pesto:
1 1/2 cups frozen peas
1 1/2 cups basil leaves
2 small garlic cloves (or 1 large)
2 tablespoons almond flour
3 tablespoons olive oil
1/2 teaspoon sea salt
1/4 teaspoon cayenne powder (optional)
Broccoli:
4 cups broccoli florets (just the top 3/4 inch)
Pinch of sea salt
Garnish:
Broccoli sprouts
Basil leaves
Red pepper flakes
Actions:
1. Combine all the pesto ingredients in a blender, and blend on high speed until the mixture is smooth. Set aside.
2. Bring a large pot of water with a pinch of sea salt to a boil.
Fill a large bowl with water and 2 cups of ice and place on the side.
3. Add the broccoli florets to the pot of boiling water, cook for 90 seconds to 2 minutes, until bright green. Use a slotted spoon to transfer the broccoli to the ice bath to cool down and stop cooking.
4. After 2 minutes, drain the broccoli, then add to a dry bowl along with the pesto and mix well.
5. You can enjoy this dish at room temperature or gently warm the pesto broccoli in a dry pan over low heat, if desired.
6. Top with or stir in broccoli sprouts, basil leaves, and red pepper flakes, if desired, before serving.
Calories: 183.4 | Protein: 6.5g | Carbs: 12.4g | Dietary Fiber: 4.7g | Fat: 12.9g
| Vitamin C: 87.1mg | Vitamin D: 0 IU | Vitamin E: 2.4mg | Calcium: 103mg
| Iron: 2.3mg | Magnesium: 55.4mg | Potassium: 404.3mg
MAC ’N’ CHEESE
Total time: 20 minutes
Makes 3 servings
Ingredients:
2 cups uncooked gluten-free
pasta (chickpea, lentil, or brown rice)
3 1/4 cups water
3 tablespoons nutritional yeast
1 teaspoon sea salt
Actions:
1. Place the pasta and water in a pot and bring to a boil over high heat. Stir the pasta and reduce the heat to medium-low. Keep stirring until the pasta is soft, 10 to 20 minutes. As it cooks, the pasta will soak up the water and begin to take on a creamy appearance. Note: Usually when we cook pasta, there is much more water in the pot and then the pasta is drained. But for this dish to succeed and achieve a natural creaminess, we need the pasta to soak up the water. The residual liquid in the pot will become the base for the creamy sauce, so do not drain it.
2. Add the nutritional yeast and the sea salt to the pot of pasta and stir until well combined with the water to form the sauce.
Tips:
• Add 1 to 2 teaspoons thyme for flavor.
• Add 1 tablespoon coconut oil for extra smoothness and additional health benefits.
• Use extra nutritional yeast if you like a cheesier taste, or if needed to soak up some liquid.
Variation:
Stir in 1 tablespoon pepper at the end for Peppery Mac ’n’ Cheese.
Calories: 284.4 | Protein: 16.7g | Carbs: 48.6g | Dietary Fiber: 0.7g | Fat: 3.5g
| Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 0mg | Calcium: 63.2mg |
Iron: 3.8mg | Magnesium: 8.1mg | Potassium: 66mg
TURMERIC CUMIN QUINOA BOWL
Total time: 25 minutes
Makes 3 servings
Ingredients:
1 cup uncooked quinoa
1 tablespoon cumin
1/2 teaspoon turmeric powder
1 teaspoon sea salt
1 teaspoon extra-virgin coconut oil (or extra-virgin olive oil)
1 teaspoon black pepper
Dash cayenne pepper, if you like a little kick
One avocado, chopped into cubes
One large cucumber, chopped into cubes
1/2 cup cilantro
1/4 cup broccoli sprouts
1/2 lemon
Actions:
1. Add the quinoa and 2 1/2 cups of filtered water to a pot. Bring to a boil over high heat.
2. Reduce the heat to low, cover, and simmer for 15 minutes. The quinoa will absorb the water during the process.
3. Add the remaining ingredients and continue to cook, stirring occasionally, for another 3 minutes, or until the quinoa is soft and all the flavors are well combined. Add to quinoa to bowls.
4. Place the avocado and cucumber alongside the quinoa in a bowl. Sprinkle with cilantro and broccoli sprouts. Squeeze lemon over each bowl and it’s ready to enjoy!
Tip:
Serve with strawberries.
Variation:
Try using sesame seed oil instead of coconut oil for a different flavor.
Calories: 236.1 | Protein: 8.6g | Carbs: 38.4g | Dietary Fiber: 4.5g | Fat: 5.5g
| Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 1.4mg | Calcium: 64.5mg |
Iron: 4.8mg | Magnesium: 115.6mg | Potassium: 390.4mg
SATTVIC (PURE) KITCHARI
Total time: 40 minutes
Serves 4
Ingredients:
2 tablespoons sesame oil (vata/kapha) or coconut oil (pitta)
1 to 2 teaspoons cumin seeds (less for pitta, more for vata/kapha)
2 teaspoons fennel seeds
1 teaspoon mustard seeds
2 teaspoons ground coriander
1/2 to 1-inch piece of fresh ginger, grated (less for pitta, more for vata/kapha)
1 teaspoon turmeric powder
1/4 teaspoon asafetida (optional)
4 cups filtered water
1 cup basmati rice, soaked overnight, rinsed, and drained
1 cup split yellow mung beans (dhal), soaked overnight, rinsed, and drained
1 teaspoon chopped fresh cilantro
Juice of 1 lime
For Vata:
1/2 cup diced sweet potato
1 cup chopped mustard greens
For Pitta:
1/2 cup chopped kale
1/2 cup diced butternut squash
For Kapha:
1/2 cup cauliflower florets
1 cup chopped dandelion greens
Actions:
1. Heat the oil over medium heat in a Dutch oven. Add the cumin, fennel, and mustard seeds and cook for 3 minutes or until the mustard seeds begin to pop. Add the coriander, ginger, turmeric, and asafetida, if using. Stir to combine.
2. Stir in the water, rice, mung beans, and vegetables for your dosha. Bring the mixture to a boil, then reduce the heat and simmer, stirring occasionally, until the rice and mung beans are cooked and the vegetables are soft, about 40 minutes.
3. Serve warm, topped with fresh cilantro and lime juice. Kitchari can be refrigerated in an airtight container for up
to 4 days.
Calories: 427.9 | Protein: 18.6g | Carbs: 71g | Dietary Fiber: 13.7g | Fat: 10.2g
| Vitamin C: 14mg | Vitamin D: 0 IU | Vitamin E: 0.5mg | Calcium: 132.6mg
| Iron: 6.3mg | Magnesium: 162.8mg | Potassium: 693.1mg
MUNG BEAN SWEET POTATO SPICED RICE
Total time: 3 hours
Makes 6 servings
Ingredients:
3/4 cup split yellow mung beans
1 1/2 cups basmati rice
2 1/2 tablespoons freshly grated ginger root
2 1/2 tablespoons ghee or coconut oil
1/2 teaspoon black mustard seeds
1 teaspoon fennel seeds
1 1/2 teaspoons cumin seeds
1 teaspoon turmeric powder
2 teaspoons coriander powder
1 teaspoon black pepper
1 cup chopped beets
1 cup chopped carrots
1 cup chopped sweet potatoes
1 cup green peas
2 1/2 teaspoons sea salt
Actions:
1. Soak the beans and rice together in plenty of water so they are well covered for 4 hours, then rinse.
2. Boil 8 cups of filtered water in a large pot, then add the beans, rice, and ginger. Cover, reduce the heat to low, and cook for about 20 minutes.
3. Meanwhile, set a frying pan over low heat and add the ghee, mustard, fennel, and cumin seeds. Sauté until the mustard seeds pop and the other seeds brown slightly. Then add the turmeric, coriander, and pepper and fry for 1 minute.
4. Transfer the contents of the frying pan to the pot with the beans, rice, and ginger (after they have cooked for 20 minutes). Then add all the vegetables and the sea salt. Cover and cook on low heat for another 20 to 25 minutes, stirring often.
5. Turn off the heat and let the mixture sit for at least 10 minutes before serving.
Calories: 360.9 | Protein: 13.1g | Carbs: 62.1g | Dietary Fiber: 10.7g | Fat:
8.6g | Vitamin C: 12.8mg | Vitamin D: 0 IU | Vitamin E: 0.6mg | Calcium:
74.8mg | Iron: 4.1mg | Magnesium: 97.1mg | Potassium: 570.1mg
ANTI-CANCER VEGGIE STIR-FRY
Total time: 35 minutes
Makes 4 servings
Ingredients:
1/4 cup extra-virgin coconut oil
1 small yellow onion, chopped
4 large garlic cloves, chopped
1-inch piece of ginger, chopped
1 teaspoon turmeric powder
1/2 teaspoon cumin
1/2 teaspoon thyme
1/4 teaspoon sea salt
3 leeks, chopped
4 brussels sprouts, chopped
1 large carrot, chopped
1/2 head of broccoli, chopped
1/2 cup bok choy, chopped
1/2 head of cauliflower, chopped
1 cup spinach
1 cup green beans
2 oranges
1 teaspoon sesame seeds
2 teaspoons black seeds
1/2 cup broccoli sprouts
Actions:
1. Heat the oil in a wok or frying pan, then add the onion and garlic. Sauté for 2 minutes, then add the ginger. Sauté for another minute, then add the turmeric, cumin, thyme, and sea salt.
2. Add the vegetables to the wok or pan and stir-fry until they become tender, about 10 to 15 minutes. Add the juice of the 2 oranges (hand squeezed is okay).
3. Sprinkle the sesame seeds, black seeds, and broccoli sprouts over each serving, along with salt and pepper to taste.
Tips:
• Serve with rice or quinoa.
• Add other vegetables, like peppers, snow peas, zucchini, beets, or peas.
• Add your favorite spices for different flavors and added health benefits.
• Add a squeeze of lemon right before serving for added health benefits.
Variations:
• Add 1 1/2 cups cooked brown rice pasta for Vegetable Pasta Stir-Fry.
• Add 1 cup cooked rice for Vegetable Rice Stir-Fry.
• Use sesame seed oil instead of coconut oil for Sesame Vegetable Stir-Fry.
• Add 1/2 teaspoon cayenne pepper for Spicy Vegetable Stir-Fry.
• Add 1 tablespoon or more honey or maple syrup when adding the vegetables for Sweet Vegetable Stir-Fry.
• If you are a meat eater, you could add chicken, beef, or scrambled eggs to this dish.
Calories: 269.2 | Protein: 7.9g | Carbs: 28.5g | Dietary Fiber: 8g | Fat: 15.5g
| Vitamin C: 155.5mg | Vitamin D: 0 IU | Vitamin E: 1.8mg | Calcium:
183.2mg | Iron: 4.4mg | Magnesium: 76.7mg | Potassium: 950mg
MASHED CAULIFLOWER
Total time: 15 minutes
Makes 4 servings
Ingredients:
1 head of cauliflower, cut into bite-size pieces
1 tablespoon olive oil or coconut oil
Sea salt and pepper, to taste
Actions:
1. Bring a large pot of water to boil. Add the cauliflower and cook until very tender, about 10 minutes.
2. Drain the water, then transfer the cauliflower to a food processor. Add the oil, sea salt, and pepper and process until a
smooth consistency is reached. (You could also mash the cauliflower by hand the traditional way, but a food processor
will make sure the mash is extremely creamy.)
Tip:
Add filtered water, more oil, or almond milk if you want an even creamier mash.
Variation:
Replace half the cauliflower with 1 to 2 white potatoes for Potato-Cauliflower Mash.
Calories: 68.2 | Protein: 2.8g | Carbs: 7g | Dietary Fiber: 2.9g | Fat: 3.9g | Vitamin
C: 70.8mg | Vitamin D: 0 IU | Vitamin E: 0.5mg | Calcium: 32.3mg |
Iron: 0.6mg | Magnesium: 22mg | Potassium: 439.5mg
This recipe is absolutely divine, the crunch and crispiness with the soft succulent organic meat can win anyone over to the “healthier” side. Unlike the toxic conventional version, a crust of turmeric and black pepper make it anti-inflammatory and anti-cancer—a major upgrade for when you want to enjoy chicken tenders!
Total time: 30 minutes Makes 4 servings
Ingredients:
1 1/2 cup organic gemini Tigernut flour
2 tablespoons simply organic turmeric powder
1 teaspoon Redmond sea salt
1 teaspoon Simply organic black pepper
1 pound boneless, skinless organic chicken breasts, sliced into tender strips
2 organic eggs
1 cup extra-virgin Nutiva coconut oil
I cup Broccoli sprouts for serving
Actions:
- Place the Tigernut flour, turmeric, sea salt and black pepper into a bowl and mix well. Transfer the mixture to a plate.
- Crack the eggs into a bowl and whisk with a fork.
- Dip the chicken in the egg, coating well.
- Dredge the chicken in the Tigermut four meal, coating well on all sides.
- Heat the coconut oil in a frying pan over medium heat. When the oil is hot, carefully place the chicken pieces in the pan 1 by 1. Let 1 side of the chicken cook until golden brown and crispy. Flip the chicken and cook the other side.
- Carefully remove the chicken from the pan. Place on a paper towel to absorb the excess oil if you like, then serve with a sprinkle of broccoli sprouts.
WALNUT “MEATBALLS”
Total time: 10 minutes
Makes 4 servings
Ingredients:
1 1/2 cups walnuts
1 cup sundried tomatoes
2 tablespoons extra-virgin olive oil
1 tablespoon fresh sage
1 teaspoon fennel seeds
1 teaspoon fresh thyme
1 teaspoon fresh rosemary
1 teaspoon fresh marjoram
Pinch of black pepper
Pinch of cayenne pepper
Pinch of sea salt
Actions:
Add all the ingredients to a blender and mix for 5 minutes or until well combined.
Tips:
• If you do not have a blender, you can make this recipe using a mortar and pestle. Crush the walnuts first, then dice the sundried tomatoes and add both to a bowl. Add in the remaining ingredients and stir until the mixture is moist enough to stick together.
• This recipe can be used as the meat for Raw Burgers, Raw Tacos, Zuchetti and Walnut “Meatballs”, and Raw Lasagna.
Calories: 423 | Protein: 8.8g | Carbs: 20.5g | Dietary Fiber: 5.2g | Fat: 35.7g |
Vitamin C: 8.2mg | Vitamin D: 0 IU | Vitamin E: 1.1mg | Calcium: 54.5mg
| Iron: 2.1mg | Magnesium: 72.7mg | Potassium: 208.4mg
ZUCCHINI PASTA WITH BROCCOLI SPROUTS PESTO
Total time: 20 minutes
Makes 4 servings
Ingredients:
4 zucchinis
1 cup fresh basil
1/2 cup broccoli sprouts
Juice of 1 lemon
4 garlic cloves
1/2 teaspoon sea salt
1/2 cup spinach
2 cups raw walnuts
1/2 cup extra-virgin olive oil (or more for smoother mixture)
Actions:
1. Make thin strips of zucchini using a vegetable peeler or pasta machine. Set aside.
2. Place the remaining ingredients in a blender and blend until the pesto mixture reaches desired consistency. Set aside.
3. Distribute the zucchini evenly among 4 plates.
4. Pour the pesto sauce over the zucchini pasta and serve.
Tip:
Top the dish with Cashew Cheese.
Calories: 683.1 | Protein: 12.5g | Carbs: 16.3g | Dietary Fiber: 6g | Fat: 67g |
Vitamin C: 59.7mg | Vitamin D: 0 IU | Vitamin E: 4.3mg | Calcium: 145.6mg
| Iron: 3.1mg | Magnesium: 142.2mg | Potassium: 899.4mg
CAULIFLOWER CRUST MINI PIZZAS
Total time: 40 minutes
Makes 8 servings (1 mini pizza each)
Ingredients:
2 cups fresh cauliflower, steamed and grated
2 large pasture-raised eggs
2 cups grass-fed cheddar cheese
1 teaspoon toasted and ground fennel
1/4 teaspoon sea salt
1 teaspoon ground oregano
2 teaspoon dried parsley
2 teaspoons dried basil
1 teaspoon dried rosemary
2 garlic cloves, minced
Toppings of your choice:
Raw Tomato Sauce
Cheese (organic dairy or vegan)
Pesto
Tomatoes
Olives
Actions:
1. For the mini pizza crusts, steam the cauliflower, then grate, rice, or chop it finely. (You can do this in a food processor a few pieces at a time.)
2. Beat the eggs in a bowl, then add the cauliflower and shredded cheese and mix together.
3. Press 8 large spoonfuls of the cauliflower mixture onto a cookie sheet covered with parchment paper.
4. Sprinkle with the spices and bake at 450ºF for 8 to 10 minutes. Keep the oven on.
5. To complete the pizzas, add desired pizza sauce (or a slice of fresh tomato) or pesto, and then add toppings such as
cheese, grass-fed meat, olives, chopped mushrooms, etc. Just put back in oven until the cheese is melted for completed mini pizzas!
Nutritonal facts are just for the pizza crust: Calories: 142.1 | Protein: 8.7g |
Carbs: 3g | Dietary Fiber: 0.8g | Fat: 10.7g | Vitamin C: 13.4mg | Vitamin D:
17 IU | Vitamin E: 0.4mg | Calcium: 229.7mg | Iron: 0.8mg | Magnesium:
17.2mg | Potassium: 139.4mg
CRAZY SEXY BEAN CHILI
Total time: 45 minutes
Makes 8 servings
Ingredients:
1 1/2 tablespoons cumin seeds
2 tablespoons olive oil
1 white onion, diced
3 garlic cloves, minced
1 jalapeño, finely diced (for less heat, remove the seeds and/or use 1/2 the pepper)
2 tablespoons chili powder
1 1/2 cups ground seitan (alternatives: crumbled tempeh [wheat-free] or finely diced mushrooms [soy-free])
1 zucchini, diced
1/2 cup diced potato (any kind)
Two 15-ounce cans black beans, rinsed
One 15-ounce can kidney beans, rinsed
One 14-ounce can crushed tomatoes (San Marzano recommended)
2 cups filtered water
2 tablespoons maple syrup
1 teaspoon sea salt
1/2 bunch of fresh cilantro
1 cup kale, chopped
Diced avocado (optional)
Fresh cilantro (optional)
Actions:
1. Toast the cumin seeds in a dry soup pot on medium heat for 2 minutes, until you smell the robust aroma. (This process releases the full flavor of the spice.)
2. Add the olive oil, onion, garlic, and jalapeño. Stir constantly, until the onion is golden and translucent.
3. Add in the chili powder, seitan, zucchini, and potato and stir well. Sauté for 3 to 4 minutes, stirring to avoid sticking.
4. Add in the black beans, kidney beans, tomatoes, water, maple syrup, sea salt, and cilantro. Cover with a lid, reduce the heat to low, and allow the chili to cook for 20 to 25 minutes, or until the potatoes are tender.
5. Remove from the heat and stir in the kale.
6. Serve hot. Garnish with diced avocado and a handful of fresh cilantro, if desired.
Calories: 288.8 | Protein: 17.5g | Carbs: 40.2g | Dietary Fiber: 11.8g | Fat: 8g |
Vitamin C: 16.3mg | Vitamin D: 0 IU | Vitamin E: 2mg | Calcium: 109.3mg
| Iron: 3.4mg | Magnesium: 62.8mg | Potassium: 994.4mg
BLACK BEAN BOWL WITH SWEET POTATOES AND ROASTED CHICKPEAS
Total time: 40 minutes
Makes 4 servings
Ingredients:
Black Beans:
Two 15-ounce cans black beans, drained and rinsed
Sea salt and black pepper to taste
1/2 teaspoon cumin, divided
1/4 teaspoon paprika
Roasted Sweet Potato and Chickpeas:
2 sweet potatoes, cubed
1/2 teaspoon cumin
1/4 teaspoon chili powder, divided
1/4 teaspoon turmeric
Sea salt and black pepper to taste
One 15-ounce can chickpeas,
drained and rinsed
Serve over:
2 cups of cooked quinoa or 4 servings of Cauliflower Rice
Topping:
1/2 cup fresh cilantro
1 avocado, sliced
Handful of broccoli sprouts
1 lime
Actions:
1. Preheat the oven to 400ºF.
2. Add the black beans to a pot with water so that the beans so they are just covered with a quarter-inch of water above, and bring to a rolling boil, then simmer for 4 minutes. Season with sea salt, black pepper, cumin and paprika, adding more to taste if you like. Set aside.
3. Make the seasoning for the sweet potatoes and chickpeas by adding all spices to a bowl and mix until well combined. Place the sweet potato cubes on a baking sheet. Sprinkle with half the seasoning. Add 1 tablespoon water to glaze the potatoes and place in the oven. Bake for 10 minutes.
4. Toss the chickpeas to the other half of the seasoning, and then add the chickpeas to the potatoes on the baking
sheet. Bake an additional 15 to 20 minutes until the sweet potatoes are soft and the chickpeas crunchy
5. Serve over quinoa, Cauliflower Rice or as nachos and eat with plantain or tortilla chips. Top with your favorite chipotle sauce, Taco Sauce or Strawberry Salsa, fresh cilantro, sliced avocado, broccoli sprouts, and a squeeze of lime. Enjoy!
Tip:
You can soak and cook your own black beans and chickpeas if you prefer that to using canned. Always go for food in a
BPA-free can.
Calories: 442.1 | Protein: 20.9g | Carbs: 71g | Dietary Fiber: 25.3g | Fat: 9.1g
| Vitamin C: 18.3mg | Vitamin D: 0 IU | Vitamin E: 1.54mg | Calcium:
144.3mg | Iron: 4.9mg | Magnesium: 49.7mg | Potassium: 1,488mg
DR. OZ’S SAUTÉED PORTOBELLO MUSHROOMS
Total time: 15 minutes
Makes 2 servings
Ingredients:
1/2 cup vegetable broth
1/2 small onion, diced
2 garlic cloves, minced
3 tablespoons balsamic vinegar
1 tablespoon organic red wine or grape juice
1 teaspoon dried thyme
1/2 teaspoon dried basil
2 portobello mushrooms, stems removed
Actions:
1. Line a large frying pan with a thin layer of broth, making sure it covers the entire pan surface. Add the onion and
garlic and sauté over high heat for 2 minutes.
2. Add 1 cup filtered water or broth, vinegar, wine, and herbs and reduce the heat to medium. Add the mushrooms,
cover, and cook for 5 minutes.
3. Gently flip the mushrooms over and cook for 5 minutes more, adding additional water or broth as necessary to prevent
sticking or burning.
4. Flip the mushrooms a third time, if desired (cook until mushrooms are fork tender and juicy).
5. Plate the mushrooms, spooning the pan juices over the top.
Calories: 64.5 | Protein: 2.6g | Carbs: 11.6g | Dietary Fiber: 1.7g | Fat: 0.3g
| Vitamin C: 2.4mg | Vitamin D: 953.4 IU | Vitamin E: 0.1mg | Calcium:
36.3mg | Iron: 1.4mg | Magnesium: 18.2mg | Potassium: 392.8mg
BEAN BURGERS
Total time: 20 minutes
Makes 4 servings
Ingredients:
One 15-ounce can organic beans (butter beans or black beans work best; or you can soak dry beans overnight, then boil them for an hour or until soft instead of using canned)
1/2 cup almond meal (blended almond)
1 small yellow onion, chopped
1 tablespoon nutritional yeast
2 tablespoons broccoli sprouts, diced
1 teaspoon black seeds
1/2 teaspoon cumin
1/4 teaspoon garlic powder
1/4 teaspoon fennel
1/4 teaspoon thyme
1/4 teaspoon sage
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/8 teaspoon turmeric
Pinch of cayenne pepper
1 Flax Egg Alternative
2 tablespoons extra-virgin coconut oil
Actions:
1. Drain the beans. Mash the beans in a bowl and mix in the remaining ingredients, except for the oil. Taste the mixture
and add more spices or sea salt to your liking. Divide the mixture into 4 equal parts and shape into 4 patties.
2. Heat the oil in a large pan over medium heat. Fry the patties until golden, about 4 to 5 minutes on each side.
3. Serve on Gluten Free Tortillas, or Teff Crepes, kale, collard greens, or lettuce. The burgers taste great with herbs like fresh parsley, cilantro, and basil.
Tips:
• Nonvegans can use 1 egg in this recipe instead of the Flax Egg Alternative.
• This meal goes great with Ketchup.
Variations:
• Add extra cayenne pepper for Spicy Bean Burgers.
• Roll the mixture into 10 balls for Bean Balls. Serve on brown rice pasta, Pasta Primavera, or Zucchini Pasta.
• You can make this recipe without nutritional yeast for a less cheesy flavor. Just replace the nutritional yeast with more almond meal.
• For a nut-free version of this recipe, replace the almond meal with pumpkin seed meal.
Calories: 278.4 | Protein: 11.7g | Carbs: 25.9g | Dietary Fiber: 10.8g | Fat:
15.2g | Vitamin C: 9.1mg | Vitamin D: 0 IU | Vitamin E: 4.4mg | Calcium:
94.9mg | Iron: 2.9mg | Magnesium: 45.7mg | Potassium: 529.1mg
ANITA MOORJANI’S COCONUT CURRY!
Ingredients:
1/2 red onion, coarsely chopped
4 garlic cloves, minced
1 tablespoon coconut oil or ghee
6 whole cloves
1 pound meat protein (chicken, beef, lamb), fish, or shrimp (optional)
4 cups vegetables of your choice, diced (squash, eggplant, zucchini, carrots, broccoli, string beans, baby corn, cauliflower, peas, or whatever else your favorites are!)
1 teaspoon turmeric powder
1 heaping teaspoon curry powder
1 cup coconut cream
1 stock cube dissolved in 1/4 cup of warm filtered water (your choice of either chicken or vegetable stock, or freshly made stock)
1 ton love
Actions:
1. Stir-fry the onions and garlic in the coconut oil or ghee until tender.
2. Add the cloves (and if you are adding meat, this is the point to do so).
3. Add the vegetables and stir-fry everything for another 2 to 3 minutes.
4. Add the turmeric powder and curry powder. Continue to stir-fry for another 2 to 3 minutes to allow the flavors to absorb. If you have added meat, continue to stir-fry until the meat is fully cooked.
5. Add the coconut cream, bring to boil, and allow to simmer for about 5 minutes.
6. Add 1/4 cup stock and allow to simmer for another 15 minutes or longer. Anita says the longer you leave the curry to simmer, the better it tastes.
7. Serve on a bed of white or brown rice or quinoa, and add sea salt to taste.
Tips:
• If you like your curry hot and spicy, add 1 coarsely chopped serrano pepper.
• One more thing: Don’t eat the cloves. They enhance the flavor of the curry but are not great when chewed. Take them out before serving or just avoid them when eating the curry.
• This curry tastes even better the next day, so the leftovers are fabulous!
Calories: 345.1 | Protein: 2.7g | Carbs: 49.8g | Dietary Fiber: 3.1g | Fat: 16.1g |
Vitamin C: 26.3mg | Vitamin D: 0 IU | Vitamin E: 0.6mg | Calcium: 42.8mg
| Iron: 1mg | Magnesium: 34.9mg | Potassium: 459.6mg
CAULIFLOWER POPCORN
Total time: 25 minutes
Makes 4 servings
Ingredients:
2 1/2 tablespoons extra-virgin olive oil
1/2 cup nutritional yeast
3/4 teaspoon sea salt
1 head of cauliflower, chopped into bite-size pieces
Actions:
1. Preheat the oven to 325ºF.
2. Mix the olive oil, nutritional yeast, and sea salt thoroughly in a large bowl.
3. Add the cauliflower pieces to the bowl and toss until well coated.
4. Place the cauliflower on a baking sheet and bake for 20 minutes until golden brown and crispy.
Tip:
Add 1 tablespoon sesame seeds for extra flavor.
Variations:
• If you want a cleaner dish, roast the cauliflower without any other ingredients for Plain Roasted Cauliflower — deliciously simple!
• Use broccoli for Broccoli Popcorn.
Calories: 144.4 | Protein: 6.6g | Carbs: 10g | Dietary Fiber: 4.4g | Fat: 9.4g |
Vitamin C: 70.8mg | Vitamin D: 0 IU | Vitamin E: 1.2mg | Calcium: 35.3mg
| Iron: 1mg | Magnesium: 33.1mg | Potassium: 571.5mg
CAULIFLOWER RICE
Total time: 10 minutes
Makes 4 servings
Ingredients:
1 head of cauliflower
1 tablespoon coconut oil
Sea salt and pepper, to taste
Actions:
1. Use a food processor to dice the cauliflower into tiny ricesize pieces.
2. Heat the oil in a pan, add the cauliflower, and sauté for 9 minutes. Season with sea salt and pepper.
Tip:
Add 1 small diced yellow onion for extra flavor.
Calories: 66.7 | Protein: 2.8g | Carbs: 7.3g | Dietary Fiber: 2.9g | Fat: 3.6g |
Vitamin C: 70.8mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 32.3mg
| Iron: 0.6mg | Magnesium: 22.5mg | Potassium: 439.5mg
CAJUN SPICE PASTA WITH OAT CREAM
Total time: 45 minutes
Makes 4 servings
Ingredients:
4 small chicken breasts
2 tablespoons extra-virgin olive oil plus more for the chicken breasts
5 teaspoons Cajun spice (a mix of garlic, paprika, sea salt, black pepper, cayenne pepper, onion, thyme, and Italian seasoning
[parsley, oregano, rosemary, thyme]), divided
2 cups gluten-free pasta (brown rice, lentil, chickpea, or bean)
1 red pepper, sliced
1 brown onion, sliced
2 garlic cloves, sliced
2 cups vegetable stock
1 cup oat cream or milk (can also use coconut cream)
1/4 teaspoon chili pepper
Salad:
2 cups mixed greens
2 cups fresh spinach
Actions:
1. Preheat the oven to 350°F. Place the chicken breasts on a baking sheet. Drizzle each with oil and then sprinkle a teaspoon
of Cajun spice on each along with a dash of sea salt and pepper. Bake for 25 to 30 minutes or until chicken is cooked through.
2. Meanwhile, make the brown rice pasta according to package instructions.
3. Sauté the pepper, onion, and garlic in olive oil. Once cooked, stir in the vegetable stock and oat milk. Add the chili and the remaining 1 teaspoon Cajun spice. Add the pasta and stir to combine well for a couple of minutes. Divide the mixture among 4 plates and place 1 chicken breast atop each.
4. Serve with a crisp salad drizzled with olive oil, sea salt, and pepper.
Tip:
If you want to make this a vegan dish, use zucchinis and broccoli instead of the chicken! Bake in the oven with Cajun spice.
Calories: 565.6 | Protein: 51.9g | Carbs: 48.4g | Dietary Fiber: 1.8g | Fat: 18.3g
| Vitamin C: 51.4mg | Vitamin D: 26.7 IU | Vitamin E: . 3.1mg | Calcium:
175.7mg | Iron: 5mg | Magnesium: 65.4mg | Potassium: 749.4mg
BROCCOLI IN CREAMY PEA PESTO
Ingredients:
Pea Pesto:
1 1/2 cups frozen peas
1 1/2 cups basil leaves
2 small garlic cloves (or 1 large)
2 tablespoons almond flour
3 tablespoons olive oil
1/2 teaspoon sea salt
1/4 teaspoon cayenne powder (optional)
Broccoli:
4 cups broccoli florets (just the top 3/4 inch)
Pinch of sea salt
Garnish:
Broccoli sprouts
Basil leaves
Red pepper flakes
Actions:
1. Combine all the pesto ingredients in a blender, and blend on high speed until the mixture is smooth. Set aside.
2. Bring a large pot of water with a pinch of sea salt to a boil.
Fill a large bowl with water and 2 cups of ice and place on the side.
3. Add the broccoli florets to the pot of boiling water, cook for 90 seconds to 2 minutes, until bright green. Use a slotted spoon to transfer the broccoli to the ice bath to cool down and stop cooking.
4. After 2 minutes, drain the broccoli, then add to a dry bowl along with the pesto and mix well.
5. You can enjoy this dish at room temperature or gently warm the pesto broccoli in a dry pan over low heat, if desired.
6. Top with or stir in broccoli sprouts, basil leaves, and red pepper flakes, if desired, before serving.
Calories: 183.4 | Protein: 6.5g | Carbs: 12.4g | Dietary Fiber: 4.7g | Fat: 12.9g
| Vitamin C: 87.1mg | Vitamin D: 0 IU | Vitamin E: 2.4mg | Calcium: 103mg
| Iron: 2.3mg | Magnesium: 55.4mg | Potassium: 404.3mg
MAC ’N’ CHEESE
Total time: 20 minutes
Makes 3 servings
Ingredients:
2 cups uncooked gluten-free
pasta (chickpea, lentil, or brown rice)
3 1/4 cups water
3 tablespoons nutritional yeast
1 teaspoon sea salt
Actions:
1. Place the pasta and water in a pot and bring to a boil over high heat. Stir the pasta and reduce the heat to medium-low. Keep stirring until the pasta is soft, 10 to 20 minutes. As it cooks, the pasta will soak up the water and begin to take on a creamy appearance. Note: Usually when we cook pasta, there is much more water in the pot and then the pasta is drained. But for this dish to succeed and achieve a natural creaminess, we need the pasta to soak up the water. The residual liquid in the pot will become the base for the creamy sauce, so do not drain it.
2. Add the nutritional yeast and the sea salt to the pot of pasta and stir until well combined with the water to form the sauce.
Tips:
• Add 1 to 2 teaspoons thyme for flavor.
• Add 1 tablespoon coconut oil for extra smoothness and additional health benefits.
• Use extra nutritional yeast if you like a cheesier taste, or if needed to soak up some liquid.
Variation:
Stir in 1 tablespoon pepper at the end for Peppery Mac ’n’ Cheese.
Calories: 284.4 | Protein: 16.7g | Carbs: 48.6g | Dietary Fiber: 0.7g | Fat: 3.5g
| Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 0mg | Calcium: 63.2mg |
Iron: 3.8mg | Magnesium: 8.1mg | Potassium: 66mg
TURMERIC CUMIN QUINOA BOWL
Total time: 25 minutes
Makes 3 servings
Ingredients:
1 cup uncooked quinoa
1 tablespoon cumin
1/2 teaspoon turmeric powder
1 teaspoon sea salt
1 teaspoon extra-virgin coconut oil (or extra-virgin olive oil)
1 teaspoon black pepper
Dash cayenne pepper, if you like a little kick
One avocado, chopped into cubes
One large cucumber, chopped into cubes
1/2 cup cilantro
1/4 cup broccoli sprouts
1/2 lemon
Actions:
1. Add the quinoa and 2 1/2 cups of filtered water to a pot. Bring to a boil over high heat.
2. Reduce the heat to low, cover, and simmer for 15 minutes. The quinoa will absorb the water during the process.
3. Add the remaining ingredients and continue to cook, stirring occasionally, for another 3 minutes, or until the quinoa is soft and all the flavors are well combined. Add to quinoa to bowls.
4. Place the avocado and cucumber alongside the quinoa in a bowl. Sprinkle with cilantro and broccoli sprouts. Squeeze lemon over each bowl and it’s ready to enjoy!
Tip:
Serve with strawberries.
Variation:
Try using sesame seed oil instead of coconut oil for a different flavor.
Calories: 236.1 | Protein: 8.6g | Carbs: 38.4g | Dietary Fiber: 4.5g | Fat: 5.5g
| Vitamin C: 0mg | Vitamin D: 0 IU | Vitamin E: 1.4mg | Calcium: 64.5mg |
Iron: 4.8mg | Magnesium: 115.6mg | Potassium: 390.4mg
SATTVIC (PURE) KITCHARI
Total time: 40 minutes
Serves 4
Ingredients:
2 tablespoons sesame oil (vata/kapha) or coconut oil (pitta)
1 to 2 teaspoons cumin seeds (less for pitta, more for vata/kapha)
2 teaspoons fennel seeds
1 teaspoon mustard seeds
2 teaspoons ground coriander
1/2 to 1-inch piece of fresh ginger, grated (less for pitta, more for vata/kapha)
1 teaspoon turmeric powder
1/4 teaspoon asafetida (optional)
4 cups filtered water
1 cup basmati rice, soaked overnight, rinsed, and drained
1 cup split yellow mung beans (dhal), soaked overnight, rinsed, and drained
1 teaspoon chopped fresh cilantro
Juice of 1 lime
For Vata:
1/2 cup diced sweet potato
1 cup chopped mustard greens
For Pitta:
1/2 cup chopped kale
1/2 cup diced butternut squash
For Kapha:
1/2 cup cauliflower florets
1 cup chopped dandelion greens
Actions:
1. Heat the oil over medium heat in a Dutch oven. Add the cumin, fennel, and mustard seeds and cook for 3 minutes or until the mustard seeds begin to pop. Add the coriander, ginger, turmeric, and asafetida, if using. Stir to combine.
2. Stir in the water, rice, mung beans, and vegetables for your dosha. Bring the mixture to a boil, then reduce the heat and simmer, stirring occasionally, until the rice and mung beans are cooked and the vegetables are soft, about 40 minutes.
3. Serve warm, topped with fresh cilantro and lime juice. Kitchari can be refrigerated in an airtight container for up
to 4 days.
Calories: 427.9 | Protein: 18.6g | Carbs: 71g | Dietary Fiber: 13.7g | Fat: 10.2g
| Vitamin C: 14mg | Vitamin D: 0 IU | Vitamin E: 0.5mg | Calcium: 132.6mg
| Iron: 6.3mg | Magnesium: 162.8mg | Potassium: 693.1mg
MUNG BEAN SWEET POTATO SPICED RICE
Total time: 3 hours
Makes 6 servings
Ingredients:
3/4 cup split yellow mung beans
1 1/2 cups basmati rice
2 1/2 tablespoons freshly grated ginger root
2 1/2 tablespoons ghee or coconut oil
1/2 teaspoon black mustard seeds
1 teaspoon fennel seeds
1 1/2 teaspoons cumin seeds
1 teaspoon turmeric powder
2 teaspoons coriander powder
1 teaspoon black pepper
1 cup chopped beets
1 cup chopped carrots
1 cup chopped sweet potatoes
1 cup green peas
2 1/2 teaspoons sea salt
Actions:
1. Soak the beans and rice together in plenty of water so they are well covered for 4 hours, then rinse.
2. Boil 8 cups of filtered water in a large pot, then add the beans, rice, and ginger. Cover, reduce the heat to low, and cook for about 20 minutes.
3. Meanwhile, set a frying pan over low heat and add the ghee, mustard, fennel, and cumin seeds. Sauté until the mustard seeds pop and the other seeds brown slightly. Then add the turmeric, coriander, and pepper and fry for 1 minute.
4. Transfer the contents of the frying pan to the pot with the beans, rice, and ginger (after they have cooked for 20 minutes). Then add all the vegetables and the sea salt. Cover and cook on low heat for another 20 to 25 minutes, stirring often.
5. Turn off the heat and let the mixture sit for at least 10 minutes before serving.
Calories: 360.9 | Protein: 13.1g | Carbs: 62.1g | Dietary Fiber: 10.7g | Fat:
8.6g | Vitamin C: 12.8mg | Vitamin D: 0 IU | Vitamin E: 0.6mg | Calcium:
74.8mg | Iron: 4.1mg | Magnesium: 97.1mg | Potassium: 570.1mg
ANTI-CANCER VEGGIE STIR-FRY
Total time: 35 minutes
Makes 4 servings
Ingredients:
1/4 cup extra-virgin coconut oil
1 small yellow onion, chopped
4 large garlic cloves, chopped
1-inch piece of ginger, chopped
1 teaspoon turmeric powder
1/2 teaspoon cumin
1/2 teaspoon thyme
1/4 teaspoon sea salt
3 leeks, chopped
4 brussels sprouts, chopped
1 large carrot, chopped
1/2 head of broccoli, chopped
1/2 cup bok choy, chopped
1/2 head of cauliflower, chopped
1 cup spinach
1 cup green beans
2 oranges
1 teaspoon sesame seeds
2 teaspoons black seeds
1/2 cup broccoli sprouts
Actions:
1. Heat the oil in a wok or frying pan, then add the onion and garlic. Sauté for 2 minutes, then add the ginger. Sauté for another minute, then add the turmeric, cumin, thyme, and sea salt.
2. Add the vegetables to the wok or pan and stir-fry until they become tender, about 10 to 15 minutes. Add the juice of the 2 oranges (hand squeezed is okay).
3. Sprinkle the sesame seeds, black seeds, and broccoli sprouts over each serving, along with salt and pepper to taste.
Tips:
• Serve with rice or quinoa.
• Add other vegetables, like peppers, snow peas, zucchini, beets, or peas.
• Add your favorite spices for different flavors and added health benefits.
• Add a squeeze of lemon right before serving for added health benefits.
Variations:
• Add 1 1/2 cups cooked brown rice pasta for Vegetable Pasta Stir-Fry.
• Add 1 cup cooked rice for Vegetable Rice Stir-Fry.
• Use sesame seed oil instead of coconut oil for Sesame Vegetable Stir-Fry.
• Add 1/2 teaspoon cayenne pepper for Spicy Vegetable Stir-Fry.
• Add 1 tablespoon or more honey or maple syrup when adding the vegetables for Sweet Vegetable Stir-Fry.
• If you are a meat eater, you could add chicken, beef, or scrambled eggs to this dish.
Calories: 269.2 | Protein: 7.9g | Carbs: 28.5g | Dietary Fiber: 8g | Fat: 15.5g
| Vitamin C: 155.5mg | Vitamin D: 0 IU | Vitamin E: 1.8mg | Calcium:
183.2mg | Iron: 4.4mg | Magnesium: 76.7mg | Potassium: 950mg
MASHED CAULIFLOWER
Total time: 15 minutes
Makes 4 servings
Ingredients:
1 head of cauliflower, cut into bite-size pieces
1 tablespoon olive oil or coconut oil
Sea salt and pepper, to taste
Actions:
1. Bring a large pot of water to boil. Add the cauliflower and cook until very tender, about 10 minutes.
2. Drain the water, then transfer the cauliflower to a food processor. Add the oil, sea salt, and pepper and process until a
smooth consistency is reached. (You could also mash the cauliflower by hand the traditional way, but a food processor
will make sure the mash is extremely creamy.)
Tip:
Add filtered water, more oil, or almond milk if you want an even creamier mash.
Variation:
Replace half the cauliflower with 1 to 2 white potatoes for Potato-Cauliflower Mash.
Calories: 68.2 | Protein: 2.8g | Carbs: 7g | Dietary Fiber: 2.9g | Fat: 3.9g | Vitamin
C: 70.8mg | Vitamin D: 0 IU | Vitamin E: 0.5mg | Calcium: 32.3mg |
Iron: 0.6mg | Magnesium: 22mg | Potassium: 439.5mg
