RESEARCH. OUTREACH.


Breakfast

Blueberry Oat Muffins

(12 Servings)

1 ¼ cups rolled oats
1 ¼ cups whole-wheat flour
1 teaspoon baking powder
2 cups fresh or frozen(thawed) blueberries
¼ cup canola oil
1/3 cup honey
3 tablespoons water
1 large egg or ¼ cup egg substitute
1 teaspoon lemon or lime rind (optional)*
2 tablespoons lemon or lime juice

*Wash the fruit before grating.

Preheat the oven to 375 degree F. Spray a twelve-cup muffin tin with nonstick cooking spray or line the cups with paper liners. In a large mixing bowl, mix oats, flour and baking powder. Make a well in the center. IN a separate bowl, mix the remaining wet ingredients. Pour the wet ingredients into the dry ingredients and stir until just blended; add the lemon or lime rind. Divide the batter evenly among the prepared muffin cups.
Bake eighteen minutes.

Fruit Granola

10 Servings

4 cups rolled oats
1 ¼ cups rolled wheat flakes
1 cup sunflower seeds
1 cup chopped nuts, such as almonds, walnuts or pecans
1/3 cup toasted sesame seeds
1/3 cup sunflower oil
¼ cup honey
½ cup raisins
½ chopped dried apricots
½ cup chopped dried peaches
½ cup chopped dried apples

Preheat oven to 400 degree F. In a large bowl, blend the oats, wheat flakes, sunflower seeds, nuts, sesame seeds, oil and honey. Transfer to a large roasting pan and spread evenly. Bake until lightly browned at the edges, stirring occasionally about fifteen minutes. Let cool completely. Stir in fruit. Store in an airtight container.

Orange Yogurt Pancakes with Fruit

Grated rind on 1 orange*
1/3 cup orange juice
1-2 tablespoons sugar
¼ cup plain yogurt + ¼ cup for garnish
1 large egg or ¼ cup egg substitute
2 tablespoons canola oil
1 cup whole wheat flour
1 teaspoon baking soda
½ teaspoon double-acting baking powder
¼ teaspoon salt
1 pint fresh or frozen (thawed) strawberries

*Wash the fruit before grating.

In a small bowl combine grated rind, juice, and sugar, stirring to dissolve sugar. Add the yogurt, egg, and oil, and mix well. In another bowl, sift together flour, baking soda, baking power, and salt. Add yogurt mixture to the dry ingredients and stir to form a thick batter. Heat a griddle to medium and spoon out batter to form three inch round pancakes. Cook until the edges are golden, then carefully turn them over and cook for approximately four minutes. Top with fresh fruit and dollop of yogurt.
Serve immediately.




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Soups


Cream of Carrot Soup

Six Servings

1 tablespoon canola oil
2 medium onions, chopped fine
½ teaspoon sea salt
1 pound carrots, peeled and chopped
6 cups filtered water
1 teaspoon roasted sesame tahini

In a medium skillet heat the oil and then sauté the onions for about four minutes. Add half the salt and sauté another minute. Add the carrots and water and bring to a boil. Add the remaining salt. Reduce the heat and simmer for about twenty-five to thirty minutes. Pour the soup into a blender, add the tahini, and puree until smooth. Transfer the contents back to the skillet and reheat. Serve with chopped fresh herbs or leeks.

Split Pea Soup – Thai Style

10 Servings

1-inch piece of Kombu sea vegetable
3 tablespoons +8 cups filtered water
3 shallots, chopped
½ cup chopped onion
1 medium stalk celery, chopped
1 cup chopped carrot
1-2 teaspoons sea salt
1 cup split peas
½ teaspoon mustard seed
¾ teaspoon cardamom seed
¼ teaspoon allspice seed
¼ teaspoon ground cumin
4 cups cubed buttercup squash
1 stalk lemon grass, peeled and minced
Freshly ground black pepper to taste
Sesame oil to taste

Lightly wipe the Kombu with a clean damp cloth and let it soak in a little water to reconstitute. Set the Kombu aside. In a large, heavy soup kettle gently sauté in two to three tablespoons of filtered water, the shallots, onion, celery, and carrot for about fifteen minutes. Season moderately with several pinches of salt and cook until tender.

When the Kombu has softened (about 10 minutes), chop it into little pieces and add to sautéed vegetables. Clean the split peas and add them to the ingredients in the pot. Add eight cups of water and bring to a slow boil. After the soup begins to boil, gently skim the foam with a large spoon. Turn down to medium, and cook, stirring occasionally, for about two hours.

In a little nut/seed grinder, grind together the mustard, cardamom, and allspice seeds for two minutes; mix in the cumin. Add to soup the spice mixture, buttercup squash, lemon grass, and salt and pepper to taste and continue cooking thirty minutes, stirring occasionally. Serve with a drizzle of sesame oil and enjoy.

Turkey and Black Bean Chili

Six Servings

2 teaspoons extra-virgin olive oil
½ cup chopped onion
½ pound ground turkey breast
1 8-ounce package black beans and seasoned rice
1 teaspoons chili powder
½ teaspoon ground cumin
1 14.5-ounce can diced tomatoes (no salt added)
¼ cup chopped scallions

Heat the oil in a large saucepan over medium heat. Add the onion and sauté two minutes. Add the turkey and cook two to three minutes until browned, breaking up the meat as it cooks. Add the beans-and-rice mixture, chili powder, and cumin and toss to coat rice. Carefully add water according to package instructions. Add tomatoes and bring to a boil. Reduce the heat to low, cover, simmer for the amount of time indicated on the package, stirring occasionally, until the liquid is absorbed and the rice is tender. Top individual servings with chopped scallions.



Salads

Detox Chef’s Salad

Four to Six Servings

1 head romaine lettuce, coarsely shredded
¼ cup chopped watercress or parsley
1 3-ounce container broccoli sprouts
1 red onion, chopped
1 15-ounce can chickpeas
6 radishes, sliced
1 carrot, sliced
1 tomato, sliced
1 pound poached salmon or lean cooked turkey or chicken, sliced

In a large bowl combine the vegetable and then evenly distribute on plates. Top with equal portions of salmon, turkey, or chicken and drizzle with Avocado Green Goddess Dressing or Lemon Mustard Vinaigrette.

Pressed Salad

Six Servings
4 cups chopped Chinese cabbage or lettuce
½ cup sliced daikon radish
½ cup chopped scallions
½ cup chopped cilantro
2 teaspoons umeboshi vinegar
1 teaspoon brown rice vinegar
Sea salt to taste

Combine vegetables and spread thinly and evenly on large platter. Sprinkle vegetables with umeboshi and brown rice vinegar. Add sea salt. Cover with an equal-sized platter, right side up. Place a heavy weight on top of the platter. Press for ten to forty-five minutes. Liquid should appear at bottom of platter.

Wakame Cucumber Salad and Orange Dressing

Four Servings

½ cup wakame
1 medium cucumber
¼ teaspoon sea salt
Pulp of one blood orange or regular orange
1/8 cup umeboshi vinegar

Soak the wakame in enough water to cover for thirty minutes. Remove the center stem. Cut the leaves into half-inch squares. Boil water and dip in wakame for one minute. Cool. Peel and slice the cucumber and sprinkle with sea salt. Let stand for twenty minuts and drain. Combine the wakame, cucumber, and orange pulp in a bowl. Add umeboshi vinegar, toss well, and serve.

Watercress and Cucumber Salad

Four Servings

2 cups watercress, stems removed
2 cucumbers, peeled, halved, seeded, and julienned
4 teaspoons lemon juice
3 teaspoons extra-virgin olive oil
¼ teaspoon salt
Freshly ground black pepper to taste

Toss the watercress and cucumbers together in a bowl. Add lemon juice, oil, salt, and pepper (if desired). Toss to coat and serve.

Dressings, Sauces, Dips

Asparagus Vinaigrette

Four Servings

1 pound asparagus, cleaned and trimmed
Juice from 1/3 lemon
1 tablespoon extra-virgin olive oil
Salt to taste
Freshly ground black pepper to taste

Place the asparagus in lightly boiling salted water and cook for four to five minutes until just tender. Remove, drain, and arrange on a plate. When the asparagus has cooled a bit, dress it with lemon juice, olive oil, salt, and pepper.

Honey Rosemary Marinade

Four Servings

½ cup lemon juice
½ cup lime juice
3-4 tablespoons honey
¼ cup fresh rosemary
Pinch of salt
Pinch of red pepper flakes

Puree all ingredients together in a blender for thirty seconds. Use as a marinade for poultry, fish or vegetables. Do not baste with used marinade and do not serve as a sauce later. Discard all unused marinade.

Pesto Sauce

Three to Four Servings

3-4 tablespoons water
¾ cup loosely packed basil or flat leaf parsley
3 tablespoons extra-virgin olive oil
2 tablespoons flaxseed oil
5 cloves garlic, minced
2 tablespoons light miso
½ cup pine nuts

Wash the basil or parsley and pat it dry. Chop fine. Combine all ingredients in blender and blend on low speed until creamy.

Savory Cilantro Sauce

Six Servings

1 onion, chopped
2 ribs celery, chopped
2 carrots, chopped
1 teaspoon minced fresh ginger
1 tablespoon extra-virgin olive oil
1 14.5-ounce can low-sodium fat-free chicken broth
Salt to taste
Freshly ground black pepper to taste
½ cup chopped cilantro

In a medium pan over low heat, sauté onion, celery, carrots, and ginger in olive oil for ten minutes. Add chicken broth. Simmer, partially covered, until the vegetables are tender-about ten minutes. Season to taste. Puree in a blender. Add the cilantro and stir to mix. Serve over bean and whole grain dishes.

Tropical Mint Salsa

Four Servings

2 medium tomatoes, diced
1 mango, diced
1 small red onion, minced
2/3 cup chopped fresh mint
Juice of 1 lime
1/8 teaspoon cayenne pepper or 1 jalapeno pepper, seeded and minced
Salt to taste

Mix all ingredients together in a bowl. Serve over fish, poultry, or tofu.

Pasta Dishes

Roasted Garlic and Red Lentil Sauce Over Pasta

Four Servings

3-4 cloves of unpeeled elephant garlic, washed
1 teaspoon extra-virgin olive oil
1 cup red lentils, washed
1 3-inch strip of Kombu, wiped and soaked
5 cups filtered water
3 tablespoons fresh minced cilantro
2-3 pinches of sea salt
2 tablespoons minced parsley
1 pound pasta, cooked

Preheat the oven to 350 degrees. Coat the inside of a Pyrex baking dish and the cloves of garlic and olive oil. Roast the garlic, uncovered, about one hour until soft. Test with sharp knife. Remove from the oven and let cool. Place the lentils and Kombu in a pot. Add the water and bring to a low boil. Reduce heat and cook for about twenty minutes. After ten minutes salt the lentils to taste. Continue to cook, removing the residue periodically. Peel garlic and combine it with the lentils and cilantro in a blender. Puree. Serve over pasta. Garnish with minced parsley.

Soba Noodles Al Pesto

Four to Six Servings

1 pound buckwheat soba noodles
1/3 cup pine nuts, rinsed
2 ½ cups chopped cilantro
2 ½ cups chopped parsley
¼ cup Bragg Liquid Aminos
2 tablespoons extra-virgin olive oil
3-4 cloves garlic, chopped
3 shallots, minced
1/3 cup filtered water

Cook noodles according to package directions. Drain and set aside. In a cast-iron or stainless steel skillet over low heat, roast the pine nuts, stirring constantly. Watch closely to avoid burning. Combine all ingredients except noodles in blender and process until smooth. Serve over soba noodles.

Four Servings

1 pound udon rice noodles
1 ½ tablespoons umeboshi paste
1 tablespoon sesame tahini
½ cup water
3 scallions, chopped fine
2 tablespoons black sesame seeds

Boil water for the noodles. In a suribachi, blend umeboshi paste and tahini. Slowly add water. Blend well. Add chopped scallions and blend again. If consistency is too thick, add a little more water. Cook the udon until tender, about eight to ten minutes. Drain. Mix sauce. Top with sesame seeds.

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Vegetarian Dishes

Goat Cheese and Avocado Pita Pockets

Two to Four Servings

2 Whole-grain pitas, sliced in half
1 tablespoon miso mustard
1 cup chopped avocado
4 tablespoons crumbled goat cheese
8 black olives, pitted and sliced
1/3 cup broccoli sprouts
½ cup shredded lettuce
¼ cup chopped purple onion

Spread the inside of each pita pocket with mustard. Fill each pocket with equal amounts of the remaining ingredients.

Millet and Cauliflower

Four Servings

1 cup millet
3 cups water
2 cups coarsely chopped cauliflower
Pinch of sea salt

Wash and drain millet. Dry roast in pan for about three minutes on stovetop over medium heat. Add water, cauliflower, and salt. Cover and bring to a boil. Reduce heat and simmer for about thirty minutes.

New-Way Potatoes

Four Servings

1 pound Idaho, Yukon gold, or red potatoes, peeled and sliced
½ teaspoon salt
¼ cup flaxseed oil
¼ cup extra-virgin olive oil

Combine ingredients and spread evenly in baking dish. Bake until soft in a 400-degree oven for approximately sixty minutes. This is a delicious addition to almost any meal.

Wild Rice

Two Servings

2 cups filtered water
1 cup wild rice
2 pinches sea salt

For fluffy rice, bring water, rice, and salt to a boil. When boiling resumes, reduce heat to low. Cook for about one hour. Fluff with a fork before servings.

Seafood Dishes

Braised Ginger Shrimp

Four Servings

3 cloves garlic, minced
¼ cup Bragg Liquid Aminos
Juice of 1 lemon
1 pound large shrimp, peeled and cleaned
1 large onion, cut into 1-inch chunks
1 cup chopped celery
2 teaspoons extra-virgin olive oil
1 cup chopped carrots
2 sprigs minced parsley + chopped parsley for garnish
3 tablespoons minced ginger
1/3 teaspoon cloves
2 cups filtered water or vegetable stock
1 pound asparagus, trimmed and cleaned

In a Suribachi, grind and press two of the garlic cloves into Bragg Aminos and lemon juice. Marinade shrimp in this mixture for one to two hours. In a pot over medium heat, sauté the remaining garlic clove, onion, and celery in olive oil until mixture begins to brown, about two minutes. Add the carrots, parsley, two tablespoons of the ginger, the cloves and the vegetable stock or water. Bring to a boil. Place the asparagus in a steamer basket with shrimp. Add the remaining tablespoon of ginger. Place in the same pot, cover, and steam until shrimp is cooked, about five minutes. Serve shrimp over asparagus and ladle broth from bottom of pot onto each serving. Garnish with fresh chopped parsley.

Orange Glazed Salmon

Four Servings

½ cup orange juice
1 tablespoon grated fresh ginger
2 teaspoons sesame oil
2 tablespoons soy sauce
1 pound center-cut salmon fillets, cut into 4 pieces
1 tablespoon cornstarch
1 tablespoon filtered water

In a medium bowl, combine the orange juice, ginger, sesame oil, and soy sauce. Add salmon. Cover and refrigerate for thirty minutes. Drain the fish and reserve the marinade. Place salmon fillets on a broiler pan lined with foil and oiled. Broil salmon ten to fifteen minutes or until it is opaque in the center. Put the reserved marinade in a saucepan and bring to a boil. In a separate small bowl, mix the cornstarch with the water. Add to the sauce and cook one minute until the mixture has thickened. Serve the salmon with orange sauce on the side

Salmon with Pecan Crunch Coating

Four Servings

4 6-ounce salmon fillets
Salt to taste
Freshly ground black pepper to taste
2 tablespoons Dijon mustard
2 tablespoons extra-virgin olive oil
1 ½ tablespoons honey
¼ cup bread crumbs
¼ cup chopped pecans
2 teaspoons chopped fresh parsley

Preheat the oven to 450 degrees. Sprinkle salmon liberally wit salt and pepper. Place fillets, skin side down, in a lightly greased baking dish. In a small mixing bowl, combine mustard, butter, and honey. Brush this mixture on fillets. Combine bread crumbs, pecans, and parsley and sprinkle the mixture evenly on top of each fillet. Bake ten minutes or until fish flakes easily.

Chicken Dishes

Brown and Wild Rice with Chicken and Mushrooms

Two Servings

1 4.5 ounce box brown and wild rice mix with mushrooms
1 teaspoon extra-virgin olive oil
1 teaspoon dried thyme
2 cups fresh or frozen (thawed) broccoli florets
1 cup cubed cooked chicken
2 tablespoons chopped fresh parsley

Cook the rice according to package instructions, using half or more of the seasoning packet, according to taste. Add olive oil thyme. Meanwhile, steam fresh broccoli or cook frozen broccoli according to package directions. Add broccoli to rice mixture one minute before the rice is done. Toss rice with chicken and parsley. Serve warm.

Desserts

Oatmeal Cookies with Cranberries and Chocolate Chips

Eighteen Servings

2 cups rolled oats
½ cup whole-grain pastry flour
¼ teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon salt
½ cup packed brown sugar
1/3 cup canola oil
3 egg whites
2 teaspoons vanilla extract
¾ cup dried sweetened cranberries
½ cup semisweet chocolate chips

Preheat the oven to 350 degree. Coat two large baking sheets with cooking spray. In a large bowl, combine the oats, flour, baking soda, cinnamon, and salt. In a separate medium bowl, beat the brown sugar, oil, egg whites, and vanilla extract with a wire whisk until smooth. Stir in the cranberries and chocolate chips. Stir the brown sugar mixture into the flour mixture just until blended. Drop the batter by scant tablespoons onto the prepared baking sheets. Bake for ten minutes, or until the cookies are golden brown. Place the cookies on racks and allow them to cool completely. Store in an airtight container.