For a more complex apple flavor, use a mix of apples, such as Granny Smith, Gala, and Fuji, in this slightly sweet sauce with the warming flavors of cinnamon and all- spice.
Per 1/2-cup serving: 110 Calories, 0 g Fat, 0 g Sat, 0 mg Chol, 5 g Fiber, 1 g Protein, 29 g Carb, 2 mg Sodium
by Dr. Mark Hyman
Traditionally black-eyed peas are cooked on New Year's Day for good luck. This version adds cayenne pepper to create a nice spicy flavor. Cayenne is also a detoxifying spice, so you get to take advantage of that as well. Serve this dish over brown rice for a hearty dinner or alone as a light lunch.
Per 2-cup serving: 178 Calories, 4 g Fat, 0 g Sat, 0 mg Chol, 7 g Fiber, 10 g Protein, 28 g Carb, 322 mg Sodium
by Dr. Mark Hyman
Cranberry-Apple Acorn Squash
Dr. Mark Hyman
This recipe originally appeared in "The UltraMetabolism Cookbook".
The tart, yet sweet fruit and crunchy pecans give a real boost to the mild flavor of the squash. Easy to assemble, this dish needs an hour in the oven, but the results are worth the time!
Ingredients:
- 2 teaspoons extra-virgin olive oil
- 2 medium acorn squash, thin slice removed from the top and bottom, then halved horizontally and seeds removed
- 1/2 cup dried cranberries
- 1/2 cup chopped, peeled apple
- 3 tablespoons 100% apple juice
- 3 tablespoons 100% cranberry juice
- Pinch of kosher salt
- Pinch of cinnamon
- 2 teaspoons water
- 1/2 teaspoon arrowroot
- 1/4 cup chopped pecans
- 1/4 teaspoon kosher salt
- Pinch of freshly ground black pepper
Preparation:
Preheat the oven to 350 degrees F. Brush a 13 x 9 x 2-inch baking dish with the extra-virgin olive oil. Place the squash, cut side down, in the dish and bake for 35 minutes.
Meanwhile, combine the cranberries, apples, apple juice, cranberry juice, pinch of salt, and pinch of cinnamon in a small saucepan over medium heat. Bring to a simmer and cook for 2 to 3 minutes, until the apples begin to soften. In a small bowl, mix together the water and arrowroot. When the apples are soft, stir the arrowroot mixture into the apples and cranberries, bring to a gentle boil, and cook for 2 to 3 minutes, until the mixture is bubbling and thickened. Stir in the pecans. When the squash has baked for 35 minutes, remove it from the oven. Flip the squash halves over, now with the cut side up. Sprinkle with salt and pepper and return to the oven. After 15 minutes, remove the squash from the oven and fill it with the cranberries and apples. Return the squash to the oven and bake for 15 minutes, or until soft.
Nutritional Analysis
Per 1/2 medium squash: 161 Calories, 3 g Fat, 0. 4 g Sat, 0 mg Chol, 4 g Fiber, 2 g Protein, 37 g Carb, 250 mg Sodium
Serves 4
Serving size: 1/2 of a medium squash
Prep time: 15 minutes
Cook time: 1 hour
Cran-Raspberry Gelation
By Becky Bassham
Ingredients:
- 16-20 oz. fresh or frozen cranberries
- 8 oz. fresh or frozen raspberries
- 2 ¼ c. cranberry, raspberry, or grape juice
- ¾ cup sugar, honey, or agave syrup
- 1 orange, peeled and separated into wedges
- 4 packets Knox unflavored gelatin
Preparation:
Combine sugar, cranberries, and 1 c. juice in sauce pan; bring to boil and then simmer 4 about 5 min. until cranberries are tender. Pour cranberry mixture and orange wedges into blender and mix till well blended. Pour cranberry mixture into sauce pan through strainer to separate the skins.
Return to a boil over low heat. Add the gelatin and stir until, completely dissolved. Add 1 c. juice and ½ cup ice cubes and stir until melted. Pour into a mold or glass dish and chill until set.
By the way, cranberries are a good source of vitamin C, potassium, other minerals, and antioxidants. Research suggests they may help prevent certain types of cancer due to the high content of flavanoids which inhibit the oxidation of LDL cholesterol which is good news for your arteries! You can stock up on fresh cranberries while they are in season, they store well in the freezer for up to a year.
Because these already tiny potatoes are cut small, they crisp all over. Very versatile, they can accompany any meat, poultry, or fish.
Per 2/3-cup serving: 249 Calories, 14 g Fat, 2. 0 g Sat, 0 mg Chol, 3 g Fiber, 3 g Protein, 27 g Carb, 240 mg Sodiumm
by Dr. Mark Hyman
This recipe results in beautiful, shiny roasted red peppers bathed in olive oil and studded with garlic and capers. The peppers are delicious layered on sandwiches; they also make a wonderful addition to any antipasto platter or buffet table. The peppers can be roasted under the broiler, directly on a gas flame on the stovetop, or on an outdoor grill.
Per 1/2-cup serving: 168 Calories, 15 g Fat, 1. 0 g Sat, 0 mg Chol, 3 g Fiber, 2 g Protein, 9 g Carb, 250 mg Sodium
by Dr. Mark Hyman
Green Beans with Caramelized Red Onion
Dr. Mark Hyman
This recipe originally appeared in "The UltraMetabolism Cookbook".
Bright green and crisp, these slender green beans are accented by sweet caramelized red onion. The beans and onion can both be prepared ahead and combined just before serving, making this a perfect side dish for a dinner party. If thin green beans are not available, substitute thicker, stringless green beans, sliced in half lengthwise.
Ingredients:
- 1 pound whole thin green beans, stem ends trimmed
- 2 tablespoons extra-virgin olive oil
- 1 large (about 7- to 8-ounce) red onion, peeled, halved, and thinly sliced
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1 small clove garlic, minced
Preparation:
- Bring a large pan of salted water to a boil. Drop in the trimmed beans. Cook for about 1 to 2 minutes, until crisp-tender. Drain and immediately place in a bowl of ice water to cool. Drain and pat dry (this can be done ahead or while the onion is cooking).
- Heat the extra-virgin olive oil in a large skillet over medium heat. Add the onion, salt, and pepper. Cook the onion for 10 to 15 minutes, or until translucent. Stir in the garlic, and continue to cook for about 20 minutes, until the onions are golden brown. Cover and reserve until ready to serve.
- Just before serving, add the green beans to the onion. Warm thoroughly over medium heat and adjust seasonings.
Nutritional Analysis
Per 1/2-cup serving: 76 Calories, 5 g Fat, 0. 7 g Sat, 0 mg Chol, 3 g Fiber, 2 g Protein, 8 g Carb, 165 mg Sodium
- Gluten Free
- Dairy Free
- Vegetarian
- Egg Free
- Serves 6
- Serving size: 1/2 cup
- Yield: 3 cups
- Prep time: 10 minutes
- Cook time: 35 minutes
Grilled Asparagus with Lemon Zest, Garlic, and Parsley
Grilled asparagus are best in the spring, when they are in season. This marvelous side dish is further enhanced with a sprinkle of fresh herbs, garlic, and citrus zest.
Ingredients:
- 2 medium cloves garlic, minced (about 2 teaspoons)
- 2 teaspoons finely minced parsley
- 1 teaspoon grated lemon zest
- 2 tablespoons extra-virgin olive oil
- 1 pound asparagus, trimmed and tough stem ends removed
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
Preparation:
- In a small bowl, combine the minced garlic, parsley, and lemon zest.
- Brush a grill pan with 1 tablespoon of the extra-virgin olive oil and heat over medium-high heat.
- Toss the asparagus with the remaining 1 tablespoon extra-virgin olive oil, the salt, and pepper. Grill for about 10 minutes, until golden brown but still crisp-tender.
- Cook time will vary with the thickness of the asparagus.
- Transfer to a platter and sprinkle with the garlic, parsley, and lemon zest mixture.
Nutritional Analysis
Per 1/4-pound serving: 79 Calories, 7. 5 g Fat, 1. 0 g Sat, 0 mg Chol, 1 g Fiber, 1 g Protein, 3 g Carb, 248 mg Sodium
- Gluten Free
- Dairy Free
- Quick
- Vegetarian
- Egg Free
- Serves 4
- Serving size: 1/4 pound
- Yield: 1 pound
- Prep time: 15 minutes
- Cook time: 5 to 10 minutes
Recipe from
"UltraMetabolism Cookbook", by Dr. Mark Hyman
Grilled Vegetables with Lemon and Mint
Best cooked on an outdoor grill and arranged on a platter, these vegetables are beautiful. Vary the vegetables—try asparagus, thick-sliced onions, large mushroom caps, or halved leeks—using this method to make many delicious combinations.
Ingredients:
- 2 baby eggplants
- 2 red or yellow peppers, cored, seeded, and cut into 3-inch strips
- 2 small zucchini, ends removed and sliced diagonally into 1/4-inch-thick slices
- 5 tablespoons extra-virgin olive oil
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon minced garlic (1 medium clove)
- 2 tablespoons fresh lemon juice
- 2 tablespoons chopped mint
Preparation:
- Remove the ends from the eggplants. Slice lengthwise into 1/4-inch-thick slices.
- Trim the outside rounded sides of the eggplants so that they lie flat. Line a plate with paper towels and stack the eggplant slices on the plate, putting a paper towel between each layer. Cover the eggplant with another plate and weigh it down with a large, heavy can. Let the eggplant rest for 20 to 30 minutes to drain.
- Rinse and dry the eggplant.
- Brush the vegetables with 2 tablespoons of the extra-virgin olive oil and sprinkle with 1/4 teaspoon of the salt and 1/4 teaspoon of the black pepper.
- Heat an outdoor grill or an indoor grill pan to medium-high. If using an indoor grill pan, use 2 tablespoons of the extra-virgin olive oil to brush the pan as needed. If using an outdoor grill, use the 2 tablespoons extra-virgin olive oil to brush the vegetables as they cook. Grill the vegetables for 3 to 6 minutes on each side, until brown and softened. The peppers will take longer to cook. Transfer the grilled vegetables to a platter.
- Combine the remaining 1 tablespoon of extra-virgin olive oil, the garlic, lemon juice, and remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Pour over the vegetables and sprinkle with the mint.
- Serve immediately, or for a more intense flavor allow the vegetables to marinate in the lemon dressing at room temperature for an hour or more.
Nutritional Analysis
Per serving: 143 Calories, 12 g Fat, 1. 7 g Sat, 0 mg Chol, 4 g Fiber, 1. 8 g Protein, 9 g Carb, 167 mg Sodium
- Gluten Free
- Dairy Free
- Quick
- Vegetarian
- Egg Free
- Serves 6
- Prep time: 20 minutes
- Cook time: 10 to 20 minutes
Recipe from
"UltraMetabolism Cookbook", by Dr. Mark Hyman
Healthy Mashed Sweet Potatoes with Rosemary
By Sally Cameron, Personal Chef
http://afoodcentriclife.com/healthy-mashed-sweet-potatoes-with-rosemary/
Herb-Roasted Butternut Squash with Shallots and Garlic
Dr. Mark Hyman
This recipe originally appeared in "The UltraMetabolism Cookbook".
The squash cooks soft in the center and slightly crispy on the outside, creating an earthy and satisfying dish. The roasted garlic is sweet, and pairs well with the squash and shallots.
Ingredients:
- 1 medium (2 1/2–3-pound) butternut squash, peeled and cut into 1-inch cubes
- 4 large shallots, peeled and cut in half
- 1 tablespoon minced rosemary
- 1 teaspoon minced thyme
- 3/4 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 3 tablespoons plus 1 teaspoon extra-virgin olive oil
- 1 medium bulb garlic
Preparation:
Preheat the oven to 400 degrees F. Place the squash, shallots, rosemary, thyme, salt, pepper, and 3 tablespoons of the extra-virgin olive oil on a large baking sheet. Stir to coat the squash and shallots with the olive oil and seasonings. Cut the garlic across the top to remove the top 1/3 of the bulb. Drizzle the exposed garlic with the remaining 1 teaspoon of extra-virgin olive oil and sprinkle with salt and pepper. Wrap the garlic bulb in aluminum foil and place on the baking sheet with the squash. Place the squash in the oven and roast for 20 minutes. Stir the squash and continue baking for another 20 to 25 minutes, or until the squash is soft and lightly browned. Remove the garlic from the aluminum foil. Squeeze the individual cloves from the skin and stir them into the squash.
Nutritional Analysis
Per 2/3-cup serving: 124 Calories, 6 g Fat, 0. 9 g Sat, 0 mg Chol, 3 g Fiber, 2 g Protein, 18 g Carb, 186 mg Sodium
Serves 8
Serving size: 2/3 cup
Yield: 5 cups
Prep time: 20 minutes
Cook time: 40 to 45 minutes
Lemon Pepper Cauliflower
From the book "Man Can Cook" By Robert Sturm
Ingredients:
- 1 Head Cauliflower, cut in fourths, core removed (you will need 2 pieces only)
- 2 QT. Water
- 1 Lemon, zest
- 1 Lemon, fresh juice (zest lemon before squeezing for juice)
- 1 oz. EVO Olive Oil
- ¼ tsp. All Purpose Seasoning
- ½ tsp. Black Pepper, fresh ground
Preparation:
Combine olive oil, seasoning, pepper, lemon zest and juice n a large bowl. Reserve. Bring water to a boil. Place 2 pieces of cauliflower in “HOT” water. Let cook 2 minutes. Remove. Carefully break cauliflower head into small pieces. Place in bowl with lemon mix. Toss and serve.
Marinated Mushrooms & Walnuts
From the book “Man Can Cook” By Robert Sturm
Ingredients:
- 1 lb. Mushrooms, trimmed, cut in half
- 1 Cup Walnuts
- 2 Cups Italian Dressing, low fat
- ½ Cup Shallots, sliced lengthwise
- ¼ Cup Garlic, sliced
- 4 oz. Walnut Oil
- 2 TB. Rosemary, fresh, minced
- ½ tsp. Black Pepper, fresh ground
- 4 TB. Parsley, fresh, chopped
Preparation:
Sauté shallots and garlic till tender. About 3 minutes. Add mushroom, walnuts and rosemary. Sauté for 3 minutes. Let cool. Add Italian dressing, parsley and black pepper. Mix well. Transfer to container. Refrigerate and marinate for 48 hours before serving.
Mexican Spicy Pickled Carrots and Cauliflower
From the book “Man Can Cook” By Robert Sturm
Ingredients:
- 4 Carrots (big), peeled, sliced
- 4 Head Cauliflower, trimmed, Florettes
- 3 Jalapeños, seeded, cut in quarters lengthwise
- 1 Onion, Julienne
- 1 oz. Corn Oil
- 1 TB. Mixed Peppercorns
- ½ tsp. Sea Salt or All Purpose Seasoning
- 12 each bay Leaves
- 12 cloves Garlic
- 2 TB. Pickling Spice
- 2 Cup White Vinegar
- 1 Cup “HOT” Water
Preparation:
Sauté vegetables until a bit tender. About 4 minutes. Add spices. Sauté another 2 minutes. Add vinegar and water. Bring to a boil. Turn heat off and let cool. Transfer to container. Refrigerate. The longer the vegetables marinate the better they get. Keeps 1 week.
Multi Grain Corn Bread Stuffing
From the cookbook “Man Can Cook” By Robert Sturm
Ingredients
- 1 Cup Celery, small diced
- 1 Cup Sweet Onion, small diced
- 2 TB. Olive Oil
- 2 TB. Garlic
- 1 tsp. Poultry Seasoning
- ½ All Purpose Seasoning
- 2 Cup Chicken Stock
- ½ Cup Brown Rice, cooked (boil in water 30 minutes, drain, rinse)
- ½ Cup Quinoa, cooked (boil in water 10 minutes, drain, rinse)
- ½ Cup Wheat Berries, cooked (boil in water 45 minutes, drain, rinse)
- ½ Cup Barley, cooked (boil in water 35 minutes, drain, rinse)
- ½ Cup Wild Rice, cooked (boil in water 30 minutes, drain, rinse)
- 1 Cup Golden Raisins, organic
- 2 Cup Cornbread Pieces (8 ounces)
- 3 Cups Low-fat Croutons, unseasoned
- ½ Cup Walnut Pieces
- ½ Cup Basil, fresh, shredded
- 4 TB. Parsley fresh, minced
Preparation
Preheat oven to 350F. Sauté celery, onion and garlic till tender. Add seasonings and stock. Bring to a boil. In a bowl combine cooked grains, croutons, cornbread, raisins and walnuts. Add stock, basil and parsley. Stir till mixed well. Place stuffing mixed in an oiled casserole dish. Bake at 350F for 1 hour.
Serves 8
Pan-Browned Brussels Sprouts
Dr. Mark Hyman
This recipe originally appeared in "The UltraMetabolism Cookbook".
This is an easy and delicious treatment for these “little cabbages.”
Ingredients:
- 2 tablespoons extra-virgin olive oil
- 1 pound Brussels sprouts, trimmed and cut in half
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1/3 cup water
- 1/2 teaspoon lemon zest
Preparation:
Heat the extra-virgin olive oil in a medium skillet over medium-high heat.
Add the Brussels sprouts, salt, and pepper and cook, stirring occasionally, for 2 or 3 minutes, until they begin to brown. Add the water; cover the pan and cook for about 4 or 5 minutes, until almost done. Remove the lid and turn the heat to high. Cook until brown and no liquid remains. Sprinkle with the lemon zest.
Nutritional Analysis
Per 3/4-cup serving: 107 Calories, 7 g Fat, 1. 0 g Sat, 0 mg Chol, 4 g Fiber, 3 g Protein, 9 g Carb, 266 mg Sodium
Serves 4
Serving size: 3/4 cup
Yield: 3 cups
Prep time: 10 minutes
Cook time: 10 minutes
Roasted Red Potatoes with Rosemary
Quick and easy, these flavorful potatoes complement any meat, fish, or poultry.
Ingredients:
- 1 pound (about 16) small red potatoes, cut into quarters
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon chopped rosemary
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
Preparation:
- Preheat the oven to 400 degrees F.
- Toss together the potatoes, extra-virgin olive oil, rosemary, salt, and pepper.
- Spread the potatoes on a baking sheet. Roast for about 20 to 25 minutes, until the potatoes are golden on the outside and soft in the center.
Nutritional Analysis
Per 2/3-cup serving: 176 Calories, 11 g Fat, 1. 5 g Sat, 0 mg Chol, 1. 9 g Fiber, 2 g Protein, 18 g Carb, 247 mg Sodium
- Gluten Free
- Dairy Free
- Quick
- Vegetarian
- Egg Free
- Serves 4
- Serving size: 2/3 cup
- Yield: 22/3 cups
- Prep time: 5 minutes
- Cook time: 20 to 25 minutes
Recipe from
"UltraMetabolism Cookbook", by Dr. Mark Hyman
Roasted Carrots
From the book "Man Can Cook" By Robert Sturm
Ingredients:
- 1 Pound Carrots, whole, peeled
(Dark Indigos, Sunlites, Crem de Lites, Incas, etc) A variety of colors.
- 2 TB. Rice Oil or Vegetable Oil
- 1 tsp. All Purpose Seasoning
Preparation:
Preheat oven to 400F. Toss carrots with oil and seasoning. Place carrots on a baking sheet pan lined with parchment paper. Bake 20 minutes or until carrots are tender. Serve.
Roasted Cauliflower
Ingredients:
- 1-2 Tbsp refined coconut oil
- 1 head cauliflower florets
- ¼ cup cilantro, finely chopped
- 3 garlic cloves, minced
Preparation:
- Add cauliflower to boiling water for two minutes. Remove from heat and promptly blanch with cold water. Drain well and pat dry.
- In a medium skillet, heat oil over medium high heat.
- Add garlic and cilantro for 1 minute.
- Add cauliflower. Stir until florets are coated with garlic and cilantro mixture. Continue cooking and occasionally turning until florets are lightly browned, but remained crunchy 3- 5 minutes (less is better).
- Serve warm.
Recipe from
"Change Your Brain, Change Your Body" Cookbook, by Dr. Daniel Amen
Roasted Sweet Potatoes
A perfect side dish for the fall or winter—the soft and slightly browned sweet potatoes are enhanced by the spices, while the salt and pepper provide contrast to the sweetness of the potatoes.
Ingredients:
- 4 large (about 2 1/4 pounds) sweet potatoes, peeled and each cut into 8 pieces
- 3 tablespoons extra-virgin olive oil
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon ground red pepper
- 1/4 teaspoon ground cinnamon
- 2 tablespoons snipped chives
- Kosher salt to taste (optional)
Preparation:
- Preheat the oven to 425 degrees F.
- Place the potatoes on a large baking sheet. Drizzle with the extra-virgin olive oil, salt, black pepper, red pepper, and cinnamon. Toss to combine the ingredients.
- Bake for about 40 minutes, until brown and soft, turning twice during cooking.
- Sprinkle with the chives and kosher salt, if desired.
Nutritional Analysis
Per 3/4-cup serving: 217 Calories, 11 g Fat, 1. 5 g Sat, 0 mg Chol, 5 g Fiber, 3 g Protein, 36 g Carb, 294 mg Sodium
- Gluten Free
- Dairy Free
- Vegetarian
- Egg Free
- Serves 4
- Serving size: generous 3/4 cup
- Yield: 3 1/2 cups
- Prep time: 10 minutes
- Cook time: 40 minutes
Recipe from
"UltraMetabolism Cookbook", by Dr. Mark Hyman
Roasted Yam and Sweet Potatoes
From the book “Man Can Cook” By Robert Sturm
Ingredients:
- 2 oz. Canola Oil
- 8 oz. Pearl Onions, peeled
- 1 Larger White Sweet Potato, peeled, 1” diced
- 1 Large Red Yam, peeled, 1” diced
- 2 tsp. All Purpose Seasoning
- 1 TB. Garlic, minced
- 1 TB. Parsley, fresh, minced (extra for garnish)
Preparation:
Preheat oven to 400F. Toss onions, potatoes and yams together with seasoning. Place on baking pan lined with parchment paper. Bake in oven for 30 minutes or until potatoes are tender. Toss with parsley. Serve.
Serves 6.
Slow-Roasted Russet Potatoes with Oregano and Garlic
These are golden brown and crispy on the outside and soft on the inside. The taste of the oregano is subtle but adds another dimension of flavor. This is perfect dish to prepare for guests, because the potatoes roast unattended, freeing up time to prepare another part of the meal.
Ingredients:
- 4 medium russet potatoes (about 1 1/2 pounds), cut into quarters
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon minced garlic (about 1 medium clove)
- 1 tablespoon minced oregano
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
Preparation:
- Preheat the oven to 350 degrees F.
- Bring 4 cups of water to a boil in a medium pot. Add the potatoes. Return the water to a boil and cook the potatoes for 2 minutes. Remove the potatoes from the water and place in a shallow roasting pan in a single layer.
- Add the extra-virgin olive oil, garlic, oregano, salt, and pepper.
- Roast for about 1 1/2 hours, until golden brown. Turn the potatoes every 30 minutes while baking.
Nutritional Analysis
Per potato: 155 Calories, 4 g Fat, 0. 5 g Sat, 0 mg Chol, 3 g Fiber, 3 g Protein, 29 g Carb, 487 mg Sodium
- Gluten Free
- Dairy Free
- Vegetarian
- Egg Free
- Serves 4
- Serving size: 1 potato
- Yield: 4 potatoes
- Prep time: 15 minutes
- Cook time: 1 1/2 hours
Recipe from
"UltraMetabolism Cookbook", by Dr. Mark Hyman
Saffron Basmati Rice
By Robert Sturm, Master Chef, www.robertfood.com
Ingredients:
- 2 Cups Basmati Rice (brown basmati is available)
- 3 ½ Cups Organic Chicken Stock
- 1 pinch Saffron Threads
- 1 tsp. Salt
- 2 T olive oil
- ½ Cup Onion, small diced
Preparation
Wash and drain the rice. In a large pot, heat olive oil. Add onions and saffron. Sauté over medium heat for 3 minutes or until the rice is softened and light brown. Add broth and salt. Bring to a boil over high heat. Cover and simmer for 20 minutes over low heat. No peaking! Turn off heat. Let sit for another 5 minutes covered to finish steaming. Use a fork to fluff up the rice. Or transfer sautéed rice with all ingredients to rice cooker and proceed per manufacturer’s directions.
Smashed Yams
By Becky Bassham
Ingredients
- 4 lbs. yams or sweet potatoes
- 1/2 cup milk or soy milk
- juice of one orange
- 3 T. Coconut oil
- 1 t. cinnamon
- 1/4 t. ground cloves
- 1/2 t. ginger
- 1 t. cinnamon
- Stevia (to taste)
Preparation
Peel yams and cut into large chunks then place in 2 quart saucepan with 1/2 t. cinnamon. Cover with water and boil, covered, until tender. Preheat oven to 350 degrees. Drain. Add remaining ingredients and mix until blended. Put in casserole dish, cover, and bake for 45 minutes.
I call this recipe “pumpkin pie potatoes” because it contains the flavor and spices of pumpkin pie and even looks like it if you bake it in a pie dish (way to fake out picky eaters and get them eating yams). Yams and sweet potatoes are very nutritious, serving up a whopping 400-500% of the recommended daily allowance for vitamin A and 38% of the RDA for vitamin C. Despite their sweetness, they have about the same amount of calories as a white potato and rate about 16-17 on the glycemic index which means they do not cause a sharp ride in blood sugar levels, so go for it!
Special Mashed Potatoes
By Becky Bassham
Ingredients:
- 1 small head cauliflower
- 1 medium turnip
- 1 small apple (sweet variety such as Fuji or gala)
- 3 medium potatoes
- ¼ cup plain low-fat yogurt, sour cream, or cream cheese (Low-fat preferred)
- 2 T. butter
- Salt and pepper to taste
Preparation:
Dice turnip in small pieces. Add to a large pot of water with a little salt (use just enough water to cover the vegetables) and begin to boil, covered (add these first, they take the longest). Cut potatoes into chunks, then add to the boiling water and turnips. Separate cauliflower into florets. Boil covered, on low heat until tender (do not over cook, as you will lose more nutrients). Drain water and place in food processor. Add remaining ingredients.
Optional ingredients to mix in:
2-3 green onions
1 or 2 cloves garlic
½ cup cheddar or ¼ cup parmesan cheese
Mashed cauliflower alone is another one of those recipes designed with lower carbohydrates, calories, and gluten intolerance in mind. In addition, cauliflower and turnips are cruciferous vegetables, loaded with nutrients such vitamin C, vitamin B6, and folacin.
Now here’s a hint… if you have skeptic, picky eaters in the house, try altering this recipe by using just half cauliflower and half potatoes (my personal favorite is purple potatoes, they come out lavender!) my family did not even notice, they were the unsuspecting victims of a stealth nutrition mission.
Just don’t let them peek under the lid!
Surprising Split Pea Hummus
By Tana Amen, Author “Eat Healthy With The Brain Doctor’s Wife”
Ingredients:
- 1 cup dry split peas
- 2 1/2 cups water
- 1 bay leaf
- 2tbs olive oil
- 1 garlic clove, minced
- 1tbs fresh lemon juice
- 1 Tbsp tahini
- Salt to taste
Preparation:
In a medium pan place split peas, water and bay leaf. Bring to a boil. Cover, reduce the heat and simmer for 40 minutes or until the peas are tender and liquid is absorbed, stirring occasionally. Take the bay leaf out and cool. Place in a food processor and add cooked peas, olive oil, garlic, lemon juice and tahini. Process until smooth. Season with salt as desired. Serve with freshly cut vegetables.
Nutritional Information:
95 calories, 4mg sodium, 6g fat, 8g carbohydrates, 1g saturated fat, 3g fiber, 0mg cholesterol, 3g protein
Stuffed Yams
By Jenny Ross
Ingredients For the sauce:
- 1 cup raw tahini
- 1 clove garlic
- 1 tsp sea salt
- 1 tbsp chili powder
- 1 tsp dark raw honey (or Stevia to taste)
- ½ tsp cinnamon
- 1 cup carrot juice or 2 roma tomato
Ingredients For the Dish:
- 2 4-6 inch yams
- 1 cup broccoli
- 1 cup diced green beans
Preparation:
Begin by blending the sauce ingredients in a basic blender. Steam or bake yams and steam other vegetables until tender. Slice yams lengthwise, and mash flesh briefly to a course texture. Then fill each half with ½ cup vegetables on top. Drizzle with sauce. Enjoy! Makes 4 side dish portions.
Tomatillo Salsa
By Jenny Ross, Owner, Chef at 118 Degrees
Ingredients:
- 4 Tomatillo
- Juice of 1 Lemon
- 1/4 cup cilantro
- 1/4 cup chopped green onions
- 1 jalapeno (optional)
- 1 tsp sea salt
Preparation:
Combine all ingredients in a basic food processor and pulse with the s blade attachment until well combined. Serve with Guacamole and chips!
Wild Grain-A-Roni
From the book "Man Can Cook" By Robert Sturm
Ingredients:
- ½ Cup Wheat Berries
- ½ Cup Wild Rice
- ½ Cup Brown Rice
- 2 oz. Olive Oil (use 1 ounce at a time)
- 1 Cup Sweet Onion, small diced
- 4&½ Cups Chicken Stock
- ½ Cup Asiago or Parmesan Cheese, shredded
- ¼ tsp All Purpose seasoning (optional)
Preparation:
Sauté onions in 1 ounce of olive oil till tender. About 3 minutes. Add rice. Continue to sauté ti onions are brown. About 5 minutes. Add stock. Bring to a boil. Cover and simmer 1 hour or until done. Or pour the rice and stock in a rice cooker and follow manufacturers directions. When the rice is cooked, season with 1 ounce of olive oil, cheese and all-purpose seasoning.